Taylor Training Co.

workout testing with got spiceeeeey
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IT’S TIME TO UP YOUR SLEEP GAME 💤

WHY?

Improving your sleep will:

- Improve physical performance
- Aid fat loss (helps to regulate appetite)
- Improve recovery
- Boost your immune system
- Improve your mood
- Increase your lifespan
- Improve the functioning of your mind
- Boost your energy
- Increase ALL of your health markers
- Aid muscle growth

HOW?

1. Establish a consistent sleep/wake time
2. Ensure your bedroom is cool & dark
3. Limit screen time before sleep & ideally no blue light 30 mins minimum before bed
4. Improve your sleep hygiene - keep the bedroom for s*x & sleep
5. Establish a wind down routine before bed
6. Aim not to eat at least 1 hour before you sleep

Hope this helps! Let me know if you have any questions! 😁👹

Happy sleeping 🤘🏻

Progress in your health & fitness journey is NOT always about the number shown on the scales

Sure, the scales can be used to help measure body fat loss by seeing a general trends over time

(NB the day to day number doesn’t really matter because so much influences it - it’s the longer term trend which gives an indication of the direction you’re going)

BUT

There are other and in my opinion, better ways to measure your progress that don’t focus on the scale weight ;

- Improved performance
(Strength increases, quicker times, feeling fitter/stronger, better technique, picking up a new skill)

- Improved mood

- Feeling good about yourself / more confident

- Clothes fitting better

- More energy

- Better sleep

- Improved concentration

So going forwards take stock of your progress on the above and not just the scales 🫶🏼

Photo dump from Gran Canaria

A mint holiday with even better company 🫶🏼

Such amazing scenery and super cool hiking routes! ⛰ some of the best things in life really are free! 🌎

𝗥𝗘𝗠𝗜𝗡𝗗𝗘𝗥: training / exercise should not be a punishment

And you should not be burying yourself everyday

Aim for health & longevity

And if you need any help with your training drop me a message, I’d love to help! ✌🏻🫶🏼

Should you be taking supplements?

Well, as always, more context is needed...

BUT

First and foremost! You should not be looking to supplements for a quick win in regards to training. Want to get stronger or fitter? Training consistently, with intent & following a programme will give you the best gains. Not to mention, upping your sleep, hydration & nutrition game. So when you have nailed the basics then consider supplements

Protein Powder:

Get as much protein in as possible from your food first (meats, dairy, beans, legumes etc.) and then look towards protein powder

There is nothing wrong with protein powder & it can be a really useful tool to top up your protein intake

Protein powder can be really useful as an ‘on the go’ snack or to make a meal which can often be low in protein (like breakfast foods) have a higher protein content & become a more balanced meal

Creatine Monohydrate:

Creatine is one of the most researched supplements & will benefit performance, so I do recommend you take it if you are resistance training

Other supplements (BCAA's etc...):

For general pop, I wouldn't bother with the rest! They can get expensive & are not worth it

Hope that helps clear things up! Let me know if you have any questions 🙌🏻🙌🏻

REMINDER..

It’s never too late to make a change for the better

Start small, take one day at a time

And just keep chipping away

🔥🫶🏼

SO, you really want to lose weight, get stronger or be the fittest & healthiest you have ever been

And you are striving for perfection in your diet, training routine, lifestyle etc. because that's what it takes?

I get it

And initially perfection probably seems like the right thing to be aiming for

But that isn't the case & will set you up for failure, because, life isn't perfect, s**t happens & there will always be something less than ideal that you need to deal with

For example, you're aiming for the perfect diet of no processed foods AT all but you get caught in a traffic jam and end up having to get a cheeky Greggs from the services & then you feel s**t about yourself and catastrophise it because you feel as though you have fallen off the wagon

Or, you are aiming to train 6 days a week but you end up having to stay late at work to prep a presentation for a meeting the following day so you're forced to miss your session so again, you get left feeling s**t about yourself and missing that session feels like it's totally buggered your entire weeks training

Essentially, if you strive for perfection and to be 100% on it all of the time, when the inevitable happens you will feel like you have failed which is disheartening

I get it, and I have been there

I have a cold at the minute which means my training intensity is reduced and it is frustrating, but I understand that it's ok, and the average of my actions over time is what really matters and that all of my hard work isn't void because I have trained less this week

So it's time to change your approach.. for the better & one that will allow you to have some more fun along the way

- Take the pressure off yourself & do the best you can - this doesn't mean being 'perfect' all of the time and giving up everything you love in the process

- Understand that the average of your actions over time is what matters

- Remember if you have a takeaway, a bad nights sleep or miss the odd session once in a blue moon because of X, Y, Z it doesn't matter & does not ruin your progress

I hope this helps! Reach out if you have any questions!

4 reasons why you should be lifting weights 👇🏻

1. To make you feel GOOD! It will feel tough in the moment but the reward is amazing and you’ll feel great afterwards (physically & mentally)!

2. To gain CONFIDENCE 🔥 lifting weights and getting strong will help to build your confidence both in and out of the gym (even if you don’t feel it immediately!)

3. To CHANGE your physique 💪🏻 most people want that defined / toned look and in order to get this you need to start building some muscle mass (and dropping a lil body fat) so go lift some tin

4. To improve your HEALTH ❤️‍🩹 lifting weights reduces risk of type 2 diabetes, cardiovascular disease and stroke. It also reduces the risk of osteoporosis so here’s to ageing well 👌🏻

A weekend of fitness, good coffee & family - life is goood 🤘🏻❤️‍🔥

When should you swear a weightlifting belt!?! 🏋🏻‍♀️

First of all, weightlifting belts do not protect your back - good technique & strength protect your back

Weightlifting belts help to create more intra-abdominal pressure which improves your trunk (torso) stability which helps performance

Note: we can create intra abdominal pressure without a weightlifting belt (and should always do when lifting) through breathing & bracing. The belt amplifies this when added

Work on your breathing & bracing before chucking a belt on

There should be no need for belts at lower weight, higher rep work

Wear your belt when you’re lifting at 80+ % (if you don’t know your 80%’s this is just pretty heavy say 8/10 difficulty)

Be mindful of when you’re using your belt as it can become a crutch

And nope, there is no near to wear it when you’re doing bicep curls :/ 🤷🏻‍♀️

Hope this helps! Drop me a message if you have any questions! 🙌🏻

🥑🍟🥕🥐NUTRITION🍫🥬🥓🍔🍇

Instead of focusing on what you think you need to remove from your diet

Start thinking about what you can include

Get creative

Aim for diversity

Prioritise food quality

- Try 1 fruit or vegetable that you don’t usually eat each week

- Make a new meal that you’ve never had before each week

- Experiment with different herbs & spices

- Try swapping your usuals for alternatives to spice it up a bit e.g. swap your chicken curry for a lentil one or vice versa

Nutritious food doesn’t mean boring or bland

Nutritious food means TASTY & EXCITING 🍝🤘🏻