Gt_fitness

⛥⛥⛥ HUMPDAY GIVEAWAY ⛥⛥⛥

Iv teamed up with Discount Supplements and D8 Fitness to put togther this amazing little package...
because lets face it who doesn't like FREE STUFF!!

All you have to do is...
1. Go LIKE my Facebook and FOLLOW my Instagram page g_tfitness.

2. LIKE & SHARE this post.

3. Tag a friend you'd like to share it with.

Good Luck 🤞🤞🤞

Winner announced Wednesday 25th October!!

Little Timehop Transformation Tuesday. On the left was this time 2 years ago and on the right was last week.

I had been training and eating well (not tracking macros or calories) for about 2 years and was happy with my shape back then. I probably would have continued to diet and kill myself with cardio in a bid to get abs and better legs. In reality this will just make you smaller and softer.

Instead it has taken a few mini bulks (calorie surplus) heavy lifting tracking my weights to make sure i was applying progressive overload and developing a strong mind to muscle connection whilst training.

I know now what my body needs in order to gain or lose body fat. I loosely track my macros and only increase cardio when I want to lose more body fat. Id rather use this as a tool then drastically cut calories as your body needs food for fuel.

It may not look like a huge transformation for 2 years but that's my point exactly. Consistency, longevity and laying down habits that you can adhere to long term will lead to maintainable progress.

Work hard everyday and look at the bigger, long term picture rather than searching for the short term quick fix.

Great article.. give it a read... and do it!!!

Hydration is key and sooo many people ignore it!!!

The Gulp is the Cure!

^wtf was that.....

Anyway, you all KNOW how important adequate hydration is. Everyone knows. But, very few actively implement strategies to ensure adequate hydration.

So let's break down that barrier and be honest; getting your water in often isn’t on the top of your list of priorities. The fact that it doesn’t immediately affect the results you achieve can also leave you not prioritising it. By that I mean, once you are tracking your calories and macronutrients, and doing a lot of the other lifestyle factors (like sleeping) right, it isn’t an immediate concern outside of not getting thirsty or dehydrated.

So you can kind of forget it, right?

Well unfortunately (or fortunately), your body doesn’t forget. It keeps track of your water intake religiously. You see we have evolved from the sea originally, and the only way we mastered land was by actually carrying the ingredients of the sea around with us, water being the main one. We are essentially just little vessels for the transport of water. So going without water is of utmost concern for humans, and although it isn’t your most pressing concern in your day to day life, it is actually one of the most vital concerns for life itself.

Go without sleep and food and you will die slowly, go without water and you will die quickly.

So why we allow ourselves walk around in this constant state of low level dehydration is actually astonishing. People complain of brain fog, poor concentration, poor circulation, coldness, high blood pressure, poor health, bad skin, no pumps in the gym etc. etc. and they aren’t even nailing down the most basic necessity, drinking enough water.

Believe it or not, I once had a client who this was a MAJOR issue for. She reported to me on a couple of occasions how between 2-5pm at work, she started to get very agitated. This agitation was coupled with an inability to work, brain fog and mild headaches. She also had unrelenting cravings during this time. When she got home (and this happened quite a few times), she would then get into an unjustified argument with her partner, who was a bit taken aback by her hostility. Her frustration led to irrational reactions, and then because she was upset, she would binge eat. This was obviously a big barrier for us, so after a comprehensive analysis of all areas of her lifestyle, it became apparent that her idea of "hydration" was ONE 500ml bottle of water between waking and the end of her work shift. As soon as we increased her intake, her productivity at work skyrocketed, mood improved, adherence to nutrition improved (no more binging), and safe to say her relationship with her partner was far better.

It's the simple things, eh?

So if you aren’t getting your 40mL/kg in per day, here are some very quick and easy tips to implement.

Flavour.

Most people weren’t given water as children (as odd as that is), and were instead raised on a hydration scheme that relied heavily on flavourings. Wether it was sugar free flavourings, juices or carbonated drinks, most adults don’t actually like the taste of water because it is something new to them. This is strange enough, but it is actually so common, and we could take the moral high ground and say “grow up”, but that doesn’t actually help you solve the problem.

What we recommend instead is to actually flavour your water. This will allow you to at least get yourself hydrated adequately, and once you have that down you can move to trying unflavoured water.

Stuff like MiWadi or other sugar free flavourings are perfect for this, and you will easily be able to find a flavour you like. Although if you want to steer clear of artificial flavours or just want to try something little more “natural”, you can slice some fruit and put it in your water. Lemon, lime, and cucumber work well with this, as do some mint leaves. There are some benefits and drawbacks to each approach, but if it means you go from drinking no water to drinking your daily requirements, you will notice such a profound change in health that I don’t think it really matters a huge pile.

Use Reusable Bottles.

This may seem silly, but having a nice, reusable bottle makes all the difference in actually getting your water intake in. If you are constantly running to the tap to fill up a glass of water, you are way less likely to get your daily recommended allowance in. Whereas if you have 1L + bottle you will cut down on the number of times you have to go to refill your water. Having ease of access will increase your chances of being successful in your goals a huge amount. There are 2L+ bottle available these day, and there are numerous lids that even make drinking it easier. Get a nice bottle, or two, and use it.

Track.

That which gets measured, gets managed. I couldn’t tell you the amount of times I have had people tell me they are getting enough water in, and then when we track it, they are getting less than a quarter of what they need. So track your water intake. Just like you wouldn’t expect to magically get results from your diet without tracking it, don’t expect the same from your water intake without tracking it. You can either fill up a few bottles at the start of the day and ensure you have them finished by the end of the day as your tracking method, or you can keep track with old school pen and paper. Personally I just use MyFitnessPal as I am already tracking my calories and macros there, so I might as well track my water there too.

Drink Cold Water.

Most people who find it difficult to get enough water in, find it much easier to drink cold water. The fact it leaves you feeling refreshed and with a pleasant taste in your mouth obviously helps a lot. Put some ice in your water, or get it from a container stored in a refrigerated area. There are even water bottles these days with ice/cold compartments that will help keep your water cool.

So there are 4 very easy to implement tips that will help you to achieve your optimal water intake.

If you ain't sippin', you're slippin'.

How to make Homemade Chips in 20mins.

🔸200g potato
🔸2 carrots
🔸4 sprays of 1 cal spray
🔸Mixed herbs
🔸Paprika
🔸Garlic powder

Cook in preheated oven at 200 degrees for 20mins.

Add pink salt after cooking 😍😍

The carrots give much more volume but less carbs ✔✔

My new guilt-free pleasures I picked up !!

Oppo Icecream - Macros for the whole tub 15.5g Protein 48g Carbs 19g Fat

PowCow Greek Style Frozen Yogurt -
Macros for whole tub
60g Protein 30g Carbs 3.5g Fat

That's insanely good macros and has great flavour and consistency.

The mint chocolate oppo has better flavour but macros are much better in Pow Cow! Dieing to try the other flavours!!

Tried out these Bfree Foods sweet potato wraps for dinner today and they did not disappoint!!

Such good macros and gluten free!!

I toasted mine with some spicey chicken, mixed leaves and feta cheese 😍!!

Bulk life is great!

Enjoying Dr.Zaks high protein French Toast, Turkey Bacon and eggs topped with My Protein zero calorie maple syrup!

Still on track but being a little adventurous with my macros 😁