The Fitness Nut

💥Tuesday Tip-day💥

Using Cardio to build muscle…and it does in ways you may not have thought about. It’s a tool I use to increase muscular endurance and aerobic capacity.

My Tips:
HOW? - Do it at short bursts with high intensity
WITH WHAT? - Use a assault bike / rower / spinning bike / battle rope / skiing machine to name a few
WHEN? - Post workout or rest days

Results:
-Improved Muscular Endurance and Lifting Capacity
-It will help you sleep better
-It may decrease your chances of injury

Breakfast is one of my favourite meals..I almost always wake up with an appetite 🍳 🥞

Since I’ve been asked to give you guys some more meal ideas, here is one of my staple breakfast go to’s that the whole family can also enjoy.

Ingredients:
Eggs 🥚, Oats, blueberries 🫐 and some manuka honey 🍯

A breakfast that’s ready in a few mins and keeps you satiated until your next meal 🥘

I stepped into the gym for the first time on my 18th Birthday. 20 years on and I still love it!

Grateful to still have the strength and time to do what I truly enjoy.

Get this session wrapped and it’s onto the next thing I love…family time!

What is static stretching?

Holding a position for at least 30 seconds in the same position.

Is it effective?

This stretch is most effective AFTER warming up (or dynamic stretching), after your workout 🏋️ is completed, done independently on your rest day, and possibly useful in between sets.

Here’s why:

Static stretching can have detrimental effects on subsequent performance if performed prior. This is not to say that static stretching should be eliminated from an athlete’s program, but it should be sensibly incorporated into the daily training regimen since stretching can enhance the range of motion around a joint and potentially improve strength and power performance.

How it helps and how it doesn’t.
- it may reduce or eliminate the acute restriction of a joint or muscle.
- It is seen to induce muscle Hypertrophy
- It doesn’t not lengthen muscle tissue. This can only occur if following a correct daily protocol for at least 10 weeks.
- Static stretching before a workout when cold can lead to decreased performance and increase the risk of injury (due to taking your lift to a greater stretch under a heavy load
- It may improve force production and performance in the long run if done regularly

Key point to take from this is that ideally athletes perform static stretching during the cool-down or as part of a separate training session to minimise injury and potentially get some Hypertrophy benefits of stretching 🙆

Food tips for your

How to make good choices and be on a calorie deficit even without tracking:

- prep your food in advance not when you are hungry.
- add lean proteins to every meal and start with eating 🥣 those
- choose less calorie dense foods such as fruits and veggies 🥗 to accompany your meals
- reduce the frequency of your meals or plate size
- eliminate snacking
- don’t revolve all social events around food
- increase your energy expenditure
- take a ten minute walk after every meal
- use smaller plates

Ask for your personalised meal preps at

Time to push harder than yesterday for a better tomorrow!

On this day most of us make New Years Resolutions which according to statistics 88% quit after 2 weeks. Use this day as motivation to keep in mind that change can be made at any moment, you just need to decide!

Be your own worst critique. I hammer 🔨 myself and it brings the best out of me. Be humble and be real. Your body also lets you know how it feels, so learn to listen to your body. It’s not all about image and also not all about immediate satisfaction of cravings. It’s a balance of better lifestyle choices for a better living.

Rather than setting a rigid resolution, just make little changes each day until you are the person you want to be.

Once a little change is made, keep it consistent for a number of days and it will slowly become a habit!

An accumulation of these little habits will transform the current you! See you at the gym - HAPPY NEW YEAR 🥳 🎉

Wishing you all a Merry Christmas 🎅🎄

The greatest gift you can give yourself is a creating a bit of positive healthy habits. No fad diets, no complete elimination of food stuffs and not crash diets 💥

It’s my passion to help others in moving towards a lifestyle that involves consistent healthy choices. It’s those daily little changes that become habitual and make you happy overall.

A strict regimen is not for everyone but that doesn’t mean you cannot improve yourself through exercise and nutrition without being rigid. Here is where I can help you out.

As we dive into the festive season 🎄, it gets harder to stick to your usual eating habits. Whether you want to know how to stop binge eating in general, how to stop binge eating at night, how to stop binge eating when bored, or how to stop binge eating during your social events, the following tips will help;

1. Avoid being too restrictive.
2. Don’t skip meals.
3. Keep tempting foods out of sight.
4. Fill up on fewer calories.
5. Start exercising.
6. Drink enough water.
7. Be present.
8. Pre-plate your meals.
9. Reduce stress.
10. Eat more protein.

If you ask most guys or gals to rate their training programs they will likely tell you that it is top notch. In my years as a bodybuilding coach I find that almost all will want help with their nutrition, but when I try to touch their training plan they quickly assure me that there is no need to change anything.

Some tips you can touch on are :
FREQUENCY
PROGRESSIVE OVERLOAD
REP RANGES
LOW REPS / MODERATE REPS / HIGH REPS
POWER DAYS
BLOCK TRAINING

If you need advice putting it all together get in touch 💪🏻

Haven’t been that active on social media recently. It was time to put my time and effort elsewhere. My activity hasn’t stopped and I still feel I could help some of you guys and gals out there with some motivation.

Woke up feeling guns blazing with an early morning workout 🏋️ 💪🏻

Don’t let the mind complain before the body. A guru once said “if your BODY (not mind) doesn’t feel like you are not doing something tough that means you are not doing anything worthwhile”

Have a good weekend and stay active!