Weights & Plates

🔥 Glute activation 101 🔥

Banded lateral walks are perfect for waking up those side glutes (glute medius) before your lifts. Stronger glutes = better stability, posture & power. Simple, effective, essential.

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✔️ Lock in simple nutrition habits that actually last
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The back foot elevated hip flexor stretch is a great way to open up those hips after a long week of training.🔥

✅ Find a small box or step to comfortably rest your back foot on and drop down into the lunge position.

✅ Place your hands on your hips and tilt your pelvis in a backwards direction as tough you are trying to pour water out of a bucket behind you. This will put a good stretch on the front part of your leg.

✅ Holds this position for 1 - 2 minutes per side and perform 2 - 3 rounds for the best results.

A great breakfast that aligned to your goals is going to look different from person to person. The best breakfast for you is going to be the one that you enjoy, have the time to make and can consistently have each day.🙂

Here are 3 steps you can use to help turn your breakfast idea into a actionable plan that is aligned to your goals.

Let’s say you are looking to lose weight and have been given a 500 calorie amount to make your breakfast meal with 25g of protein in the meal.

You have decided you want to have scrambled eggs on toast.

Step 1: Start with protein:
- To get 25g protein you will need 3 jumbo eggs (257 calories)

Step 2: Add your carbohydrates and fats

- 1 x slice of toast (70calories)
- 15ml olive oil (93 calories)

Step 3: Go buy the ingredients: Once you have an idea of the amounts you need to make your breakfast, go buy everything you need for the week.

- 3 Jumbo eggs
- 1 slice toast
- 15ml olive oil

Total calories: 420 cals
Protein: 26g

Planning out your meals for the week is going to be key to helping you stay on track and most importantly keep you consistent.✅

Having a plan before you start the week, allows you to make better nutrition decisions beforehand so all you need to do is execute.✅

Knowing what meals you want to have for the week will help you plan what ingredients you need and prepare and package your meals so they are ready to go.✅

A weekly meal plan is going to help you remove all the decision making through the week about what to have for each meal.✅

The fewer decisions you need to make during the week about what to eat, especially when you are tired, stressed, limited on willpower the better off you will be✅

A habit is powerful as it compounds over time. The wrong habit has the power to take you way off course from your desired destination. The good news is that the right habit is just as powerful in taking you to where you want to go. What habits are helping you and which ones are not? Don’t let the bad habits sabotage your good one’s💪

Doing a small bit of mobility work each week can go a long way to seeing big improvements over time.🙌

✅Choose 2-3 good quality mobility exercises that challenge your current mobility limitations.

✅Choose mobility drills that will target the main joints like the hips, shoulder, thoracic spine and ankle in the movement.

✅Perform each mobility exercise with focus and intent to ensure quality work is being done in end ranges of movement.

✅Keep your mobility sessions short, between 5 - 10 minutes and perform them a few times per week.

✅Smaller, consistent sessions done over the week is better than one big session done only once or twice a month.