G-Sports Personal Training & Massage Therapy

Good morning folks,

Only a few hours until my recipe book is ready to launch today.

The lucky people on my pre-launch I will be in contact in due time 😁

For my launch promo copies will be available for⭐️ £7.99 or £15 ⭐️for my nutrition strategy transformation, please drop a message with your interest.

Here’s a little freebie to get your taste buds drooling.

Macros & calorie breakdown with every recipe to help you manage your health goals.

Please like, tag & share 😁

Can officially cater meals for clients 😀

Ladies & Gents,

What a fantastic response I had yesterday for my new “Horner’s Homemade” 21 healthy recipe book.

The fist lot of pre-order discount offer has been filled, Thank to everyone.

To carry on with my promotion and to off more.

You can still grab a pre-order slot of my E-book or Hard copy printable book file for £10

✅21 healthy recipes
✅Drinks, snacks / treats, breakfasts, lunches and dinners
✅Calorie and macro breakdowns included on all recipe pages
✅Barcode for My Fitness pal App & more
✅Recipes fully photographed with before (ingredients) and after (finished recipe) pictures

Or you can jump on my 28 day nutrition transformation.

You receive;

Nutrition strategy plan (tailored to your specific goals).
Recipe booklet
Teaching tools resources (keeping you on track)

Worth £45 you can pre-order now for £15

please drop me a DM with your interest

Big new things coming here’s one to set it off 😁

I’m about to launch my new “ Horner’s Homemade ” 21 healthy recipe book, from G-Sports Personal Training & Massage Therapy

This will be packed full of easy to make, delicious, healthy recipes that will get you drooling 🤤

It’s these kinds of tasty foods that will allow you lose weight / fat / tone up without feeling deprived or getting bored.

To celebrate the launch of my new book I’m offering you a special pre-launch discount!

You’ll be able to get your hard copy / downloadable recipe book for just £5.99 instead of £10

This offer is only open to the first 20 people who inbox me, once purchased a book you’ll also have the chance of bagging a FREE COPY next month simply by tagging people into this post & hitting that share button (one winner will be chosen at random and announced on 01/04/21.

Get tagging and sharing folks.

Losing that unwanted coat of fluff!

There is no magical pill
There is no magical surgery
There is no magical shake
There is no magical diet

There is no macgical way to loose that unwanted coat of fluff

BUT! there are 2 magical words that most of you have probably never heard of which all of the above invole, but are covered up with some fad diet to get your money.

CALORIE DEFECIT.

What Is a Calorie Deficit?

Many people consume more calories than they need to maintain their weight each day. When you consistently eat more calories than your body needs, the extra calories are stored as fat. (Fluff)

So how do you get rid of extra fluff and lose weight? You create a calorie deficit. This energy deficit happens when you eat less during the day. If your body doesn't get the calories it needs to perform all of its necessary functions, you create a calorie deficit. 

When you create a calorie deficit, your body gets energy or fuel from stored fluff, This is the extra fluff that you carry on your hips or thighs, in your belly, and throughout your body.

Stored fat is stored energy. Your body can use it to keep moving instead of using energy from food. When your body burns fat for energy, you lose weight.

For many of us, the pandemic, work-from-home reality has meant more time than ever sitting immobile staring at the computer, and less motivation to get up and move. Unfortunately, the more sedentary your lifestyle, the higher risk you have at resulting in unwanted weight gain, extra fluff around the mid section and resulting in a negative mindset.

If you are wanting to get back on track with your health (physically and mentally) I have a BUILD & BURN program specially tailored to individuals goals, this can be used as home workout or as a 1-2-1 outdoor training

With continuous support and guidance my aim is to help you build muscle, confidence and mindset with burning that unwanted fluff.

Please drop me a message, I will be happy to answer any questions you have

For many of us, the pandemic, work-from-home reality has meant more time than ever sitting immobile staring at the computer, and less motivation to get up and move. Unfortunately, the more sedentary your lifestyle, the higher risk you have at resulting in unwanted weight gain, extra fluff around the mid section and resulting in a negative mindset.

If you are wanting to get back on track with your health (physically and mentally) I have a build & burn program specially tailored to individuals goals, this can be used as home workout or as a 1-2-1 outdoor training

With continuous support and guidance my aim Is to help you build muscle, confidence and mindset with burning that unwanted fluff.

Please drop me a message, I will be happy to answer any questions you have

True story!!!

Change requires patience.

Getting In shape is more about being honest with your own personal starting point as it is to where you want to end up, long term goals provide focus.

If you can be honest enough too understand your current state of health, fitness and determination, you can build a working plan based on these factors you will achieve results.

I’m afraid you can start and stop as many times as you want we are only human the process doesn’t speed up, “slow and steady wins the journey”.

The point is rome wasn’t built in a day, patience and the correct programming is the game and there are no cheat codes for it.

📝Write downs Goals
🥗Eat Smart
🏋🏻‍♀️Exercise Correctly & Safe
📆 Be Consistent

Mostly have fun and enjoy it 😁

Progressive Overload is an important principle in strength training. Without progressive overload you won’t build strength and you won’t gain muscle. However, too much overload can lead to under-recovery and injury. The challenge therefore lies in getting the balance right, so that you keep improving without exceeding the body’s capability to recover.

4 ways to progressively overload

In order to continuously adapt and improve, we have implemented the system of progressive overload. Progressive overload says that we have to continuously stress the muscles in a way that creates homeostatic disruption and this create adaptations in terms of strength and muscle gain.

Progressive overload can happen in 4 ways:

Increasing Intensity: Lifting more weight in your next training session.
Increasing Volume: Doing more reps, sets or exercises for a certain muscle group in your next training.

Increasing Frequency: Doing more training sessions than the week before.

Increasing Tension: Increasing the duration of each repetition within an exercise. A common technique in bodybuilding is to prolong the time under tension (TUT) of a muscle by focusing on a 4-second descent (eccentric) when you do a bicep curl for example.

The golden rules of Progressive Overload

I use the principle of progressive overload by carefully increasing the training stimulus without exceeding your bodies capability to recover. That’s why it’s so important you give honest feedback, after your training session.

Two rules are crucial in order for progressive overload to be as optimal as possible:

We only increase one thing at a time: I won’t up the intensity, increase the volume and ask you to perform super slow repetitions all at once. Rather, I change one training variable at a time and progress slowly, but steady without overstressing the system.

I will increase volume before intensity: Volume is the amount of reps and sets you perform. Intensity is the resistance, either your bodyweight or the actual weight on the barbell. In order to manage fatigue and decrease the risk of under-recovery, I will overload on volume first, before we increase the intensity.

Putting science into practice

The good thing is: You won’t have to worry about all this. That’s what Coaches automatically does in the background. You don’t have to figure all the scientific details of the SRA curve (article on this later) out in order to grow muscle and increase strength. However, it is good to understand how the Coach works in order to keep you progressing from week by week.

Unfortunately I have been having problems with my business page messenger, I can’t seem to open new messages, including on Facebook business suite app.

If you are trying to contact through my business page and I have not replied please contact me through my personal account, or use WhatsApp button.

Thank you.

Hi all, I hope everyone is staying healthy and safe.

If your a struggling to keep motivated, productive and lack of energy please don’t hesitate to drop me a message, I will happy to answer any questions to help put you back on track.

If you have recently hit that wall, try out some self care activities to help you stay motivated & productive.

HOW TO GET YOUR MOTIVATION BACK

REMEMBER TO TAKE BREAKS

If you're struggling with productivity during work, make sure you take breaks away from your work area, including lunch. Having a new routine will help you manage your time in work, as well as your work-life balance. It can be easy to get distracted by your phone or other members of the household during breaks, but staying strict on your break allowance will enable you to reel yourself back in.

PRACTISE SELF-CARE

A lot of the motivation for productivity may also be impacted by your time out of work. Ensure you're still doing things for yourself in your spare time and practise self-care, whatever self-care is for you; be that exercise or not. If you're struggling with adapting to your new working environment, try reaching out to your employer, HR or co-workers for support.

DON'T CAVE INTO PEER PRESSURE

There is a lot of pressure at the moment to use your free time effectively, and do everything you've been meaning to do. While this may work for some people, others may just need this time to directly invest in their mental health and simply do less. Instead of focusing on what you 'should' be doing in your free time, focus on what you 'want' to do.

HERE ARE JUST A FEW OF THE TIPS I RECOMMEND WHEN WORKING REMOTELY:

SET BOUNDARIES AT HOME

Share your 'office hours' with any loved ones using the space, along with what level of interaction is acceptable during those hours. You may also want to create some fun new rituals like mid-morning coffee or lunch with the family, so they have a stress-free space held to connect with you throughout the day without feel like they are getting in the way

HAVE A WIND-UP AND WIND-DOWN ROUTINE

Kicking off the day with a ten minute HIIT class or yoga workout, whilst mentally listing all the things you're grateful for, is a great way to start.

At night, you may find that quickly jotting down everything you need to do the next day helps clear the head and aids better sleep. Followed by a simple guided meditation – there are loads of free apps that offer nighttime mediations, which can work wonders for waking up feeling more motivated for the day ahead.

LISTEN TO YOUR BODY

Sometimes lack of motivation isn't down to lack of drive, but exhaustion and poor self-care. Ask yourself if you are doing all you can to keep your energy levels high; like eating breakfast, staying hydrated and getting as many doses of vitamin D as possible.

If you're feeling sluggish and unmotivated, then going for a brisk walk or dancing to your favourite song while de-cluttering the home can be a great pattern interruption giving you that hit of endorphins your body needs to get back on track.