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Some healthy recovery tips for progress in the gym and sports.

1. Hydration Supplements (Electrolytes)
Water alone isn’t enough.

Post-workout, add electrolytes (sodium, potassium, magnesium) to properly rehydrate, reduce cramps, and optimise performance.
hydrate
hydrate
hydrate

2. Creatine + EAAs Daily
5g creatine every day = better strength, power, and recovery.
EAAs around training help kickstart muscle repair immediately.
Simple stack. Big results.

creatine or any reputable brand. Be careful if it’s mega cheap

3. Sleep + Recovery Stack
This is where the real progress happens.
7–9 hours sleep is non-negotiable.

Add a sleep supplement like Key Sleep to improve:
• Sleep quality
• Recovery hormones
• Next-day performance

Only 1 sleep supplement drink key sleep keysupplements

Tablets and other night powders big dreams knocked out

For any info on supps or recovery DM me and coaching slots online are now available.

The 3 Supplements Every Gym 22 Member Should Be Taking

1️⃣ Protein
✔️ Faster recovery
✔️ Lean muscle growth
✔️ Keeps cravings under control

2️⃣ EAAs
✔️ Protects muscle during training
✔️ Improves endurance
✔️ Helps you push harder

3️⃣ Creatine
✔️ More strength
✔️ More size
✔️ Better performance

If you’re training at Gym 22, you should be maximising your results.

Speak to the team today and get set up properly.

larry_fitness_training

REAL TALK.

“If you want to be lean all year round… you won’t grow muscle.”

I’ll say it again, You won’t grow.

Muscle needs fuel.
Fuel means calories.
Calories above maintenance mean a surplus.

And a surplus means one thing…You won’t look stage-lean 24/7.

That’s the part people don’t want to hear.

Everyone says they want:
• Bigger shoulders
• Thicker legs
• A stronger chest
• More size

But they don’t want:
• The scale going up
• Softer abs
• Outgrowing old T-shirts
• having that extra bit of fluff

Growth is not built in a deficit.

You can maintain.
You can tighten up.
You can reveal muscle.

But you cannot build new tissue optimally while under-eating.

In real life, building muscle looks like:
Eating when you’re not starving.
Prioritising protein daily.
Accepting body fat will increase.
Training hard enough to justify the food.
Sleeping properly.
Repeating that for months.

Not weeks.

Months!

Online coaching slots available- DM me LFG and we’ll see if we can work together

Being a Parent & Training

Time is always the excuse.

But an excuse is just a reason you’ve decided it’s not a priority.

Yes circumstances matter and this isn’t a dig.

Some days you genuinely can’t get to the gym.
Maybe you’re the only parent in. Maybe you’re a single parent. I respect that.

But let’s be honest…A lot of the same people who “don’t have time” still manage to:

• Watch Netflix
• Go for coffee with mates
• Scroll for hours
• Have nights out

And that’s when it becomes about priorities.

What’s more important?

Being healthy and strong for your child?
Or another hangover?

Another episode?
Or building a body and mindset your kids can look up to?

Your children are watching.
Not what you say but what you do.

Simple Ways to Make It Work

You don’t need perfect conditions. You need effort.
• Take the kids to the park… and join in.
• Get out on the bikes together.
• Go to a trampoline park and actually move.
• Build a small home setup dumbbells, bands, kettlebell.
• Train while the baby sleeps.
• 20/30 minutes is enough if you make it count.

Do what you can, when you can, wherever you can.
You’re not just training for aesthetics. You’re training for:
• Energy
• Longevity
• Leadership
• Setting the standard in your home

Get out of your own way.

Do the things that will give you more life with your family not just more distractions.

DM to start with me and get the accountability and control in your life.

Sleep & Muscle Growth

Sleep isn’t just “rest” — it’s where the real growth happens:

Growth Hormone Release
Deep sleep triggers spikes in growth hormone, which supports muscle repair and recovery.

Protein Synthesis
Your body builds and repairs muscle tissue most effectively while you’re asleep.

Cortisol Regulation
Poor sleep = higher stress hormones = harder to build muscle and burn fat.

Energy & Performance
Quality sleep boosts strength, focus, and intensity for your next training session.

Think of sleep as the ultimate legal performance enhancer. More sleep = more gains.

2 products to help

Oxysleep (EHP Labs)

Collagen night-time hot cocoa with ashwagandha, chamomile & L-theanine. Supports deep sleep, recovery & skin/joint health while keeping calories low.

Relax (PER4M)
Hot chocolate with ashwagandha, L-theanine, magnesium & reishi. Designed to reduce stress, calm the mind & promote quality sleep.

Both = perfect evening wind-down.

You can talk about change all day. You can say what you’re going to do, make promises to yourself, set intentions, and even convince others that you’re serious—but if there’s no action behind it, none of it matters. This is where most people get stuck.

They think planning or thinking about doing something is progress.

But it’s not. It’s comfort. It feels productive, but it’s actually procrastination dressed up as preparation.

And that inaction—the failure to execute—is what slowly becomes the root of the frustration, the self-doubt, the lack of results.

Do what you say you were going to do!!

You don’t need to hit failure every session to see progress. Always going all-out can actually hold you back by messing with your recovery and nervous system.

Train smart, stay consistent, and let the intensity build naturally. It’s about long-term gains—strong, steady progress that actually lasts, not just burning out for a quick pump.

Work the muscle not the ego!!

“Working with me isn’t just about getting fit—it’s about building confidence, feeling happier, and showing up as your strongest self.”

That’s it!! If you can achieve anything this is it!!

The gym can give you it all.



www.gavinlarry.com

On the hard days—the ones where you’re tired, unmotivated, or just not feeling it—that’s when it really counts.

Anyone can train when they’re full of energy and motivation, but real progress comes when you show up despite the resistance.

Those tough sessions build more than just muscle; they build discipline, resilience, and a mindset that refuses to quit.

Even if you don’t hit personal bests or feel at your strongest, simply pushing through keeps momentum alive. Remember, consistency beats intensity in the long run.

So lace up, show up, and do what you can—because even a bad workout moves you forward more than skipping it ever will.

Let’s go

The moment you step into the gym, your body starts releasing endorphins, dopamine, and adrenaline, setting the tone for a powerful session.

The energy of the environment, the sound of weights clanking, and the rhythm of your own movement instantly shift your mindset—stress fades, focus sharpens, and you’re ready to push past limits.

I can only say try it, get confident in the gym - get a plan, get confident on the machines and watch your mind get energy.