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Mikie Carle Personal Training, Lower Balmain Street, Montrose (2026)

18/10/2023

Where do you want to be?

If I asked you what your goals were you probably reply with things like…
"I want to lose weight”
"I want to gain strength and gain muscle”

Now these are really great goals to have and the truth is, there is a bigger reason as to why you want to achieve them. Feeling more confident within yourself, finding the push you need to go after other goals you want to achieve in life.

Others may-be

Wanting to know you will have long-term health so you have a high quality of life, years from now, so you're there for the long haul.

Those are real reasons for change.

Losing fat or adding quality muscle, are just sometimes an extra bonus of getting into the gym. As we all know it’s going to happen if you apply yourself.
Things people forget about is health, mindset, confidence, and everything in between.

So the real question is when you break it down "What am I really trying to achieve?" and more importantly the step to get you there.

Get grinding.

13/06/2023

Recovery

Recovery is the main thing, don't forget that. If you're recovering is s**t you are not growing that new muscle.
When you get the best amount of recovery you’ll be able to train harder meaning you will then see optimal muscle growth.
4 things I’d recommend you do for faster recovery.

1: SLEEP
Sleep is where you recover. Matter of fact you grow up to 30 times faster. I hear a lot of people saying they miss out on a good night's sleep because they don't understand how important it is for you. Okay sometimes we have late nights due to work commitments, a hectic schedule, or having a night out. I generally make sure I get at least 6 hours of solid sleep any more is a bonus for myself. Remember this is the biggest thing.

2: FOOD
Huge importance here, loads of people just don't stick to their meal schedule as they should. Every time you miss a meal you have made it harder for your body to recover. Eating every 2-3 hours makes your protein synthesis go up so you can recover faster. All of the food helps with recovery so make sure you are eating.

3: HIT PROTEIN TARGETS
Protein is the hardest to macro to get in throughout your day, eating enough carbs and fats is pretty easy. If you're shooting for 0.8-1.5g per pound of body weight, making sure you get this amount in requires some effort. Make sure you tick this box because keeping your amino acid topped up will encourage muscles to fully recover and get ready for the next session in the gym.

4: HYDRATION
Of course, keeping yourself hydrated at the same time is also very important. I’d recommend you drink at least 3 Litres of water every day. Anything extra will make a difference to how fast you recover. Just remember you will be pi***ng all day 😂

Get Grinding.

25/05/2023

2 Ways to tell if protein is low

I have said in previous posts I recommend having around 1.5g of protein per pound of lean body weight. Some people can be a little lower I know a lot of people do down to 1g, or even 0.8g which I think is a little low. Some people may even be higher, going up to 2g or even 2.2g if you go this high you just need to watch that you aren’t wasting it, but that’s for another post.

Heres 2 signs that your protein intake may be low, you can identify these problems and react by increasing your protein intake.

Number 1
Muscle Soreness Has Increased
If your muscles are starting to hurt more and pain takes longer to go away, your protein intake may be too low (hydration, overall calorie intake, sleep may also be an issue of this). Try increasing your protein to around 1.5, most people notice muscle soreness goes away much quicker when they do this!

Number 2
Performance Is Slowly Going Down
If your strength, reps, and or recover between sets you're getting are going down then you are under recovered. There are lots of reasons which cause this, one of which is protein intake. When you are pushing the body with volume training, you need enough protein to recover so you can keep repairing the muscle fibers you are breaking down fast enough.

If you need any help with nutrition and training drop me a message 😁

12/02/2023

Protein intake

As the key muscle builder, Following an eating pattern that includes high quality protein is an important part of building muscle, protein in our diet, along with exercise that challenges our muscles, causes them to repair and grow. Equalling you more muscle mass over all.

The amount of protein you need each day is different per person.
How much protein do YOU need to eat in a day to gain muscle at an optimal rate?

My recommendation would be 1g per pound of your body weight, so If you weigh 164 pounds you would nee 164grams for protein each day as that’s how much I weigh in pounds.
This would would be on an everyday basis as a minimum requirement of protein, you can consume more than this, that is perfectly fine and healthy. This is not to say you would gain any more muscle mass from it. The excess protein has to go somewhere right? It’s turned into carbohydrates through the digestion system that happens in the liver, this is called gluconeogenesis.

Do you are struggling to eat enough protein through your food each day? Have you tried protein supplements? This is an easy way to get more protein in and is perfectly healthy to use. There are many out there and they fit dietary needs as well.
Examples of these would be: Protein powder, bars, pudding, and healthy snacks with added protein.

So to recap the minimum amount of protein you should be having each day is 1g per pound of your body weight, don’t worry if you eat more then that, if you don’t get enough in add protein supplements in you nutrition plan.

If you are looking for help with nutrition, training or anything in regards to your goals in and out the gym
1-2-1 sessions
Online coaching
Available
Drop me a message

03/02/2023

Never judge

Not everyone goes to the gym for the same reasons.
99% of people don't go to the gym to become a professional bodybuilder or a professional athlete.

Most people go to get physical freedom.
This is where you get to control our own body with things like. The ability to move around, work on only you, make your very own choices to be who you are meant to be.
Saying YES without the worry of something in their lives holding them back.

If you went around the gym and asked people “what are your goals and ambitions you have for yourselves, you will hear very different answers such as.
Build Strength
Lose Weight
Gain Weight
Physical Fitness
Having the ability to carry their kids on their back
Run around with their grandkids
A whole range of physical goals.

If you word the question a little different and ask “why do you come to the gym you could do all of that at home”
This is where you would get answers like:
This is my escape
It's a safe place for me
I come here to deal with thoughts
To have some time for just ME
Nothing else matters when i'm there

You will see people doing something different from the next person, we all have our own goals and beliefs in life.

Read the Title again.

21/01/2023

Abs made in the kitchen?

Yes and No
To have a good set of abs we have to train them in the gym as hard as any other muscle group. To make them grow you need to create a response, we need to rip the muscle fibers. The bigger the abs are, the more visible they will become.
What do people mean when they say they are made in the kitchen? They just mean your abs are only going to be visible if your body fat is low enough.

How do you lower your body fat?
Its through YOUR diet, “the kitchen” so both are very important if you train your abs and you develop them to build size. When it comes to losing body fat and getting lean and shredded, your abs will be there better than ever. With this you'll have deeper cuts and your abs will also be so much bigger. So therefore they are going to be so much more protruding and more defined meaning you’re going to see the abs so much more.

So again both are so important… Training and obviously the food you make in the kitchen. If i had to pick one and say are abs made in the kitchen or the gym? I’d have to say the gym as yes the kitchen is important because what you do in there and what you put in to your body is what reveals them, but what you need to remember is your abs are also a muscle so we need to train them like everything else so they can be there once the food is on point.

18/01/2023

Let's talk nutrition?

So of course we all eat food on a day to day or at least we should be. Let’s just say for argument purposes we all need 2200 calories per day. That’s about average according to the average man and woman as science tells us. That’s the amount we each would need to consume to maintain our body weight. So now that I can take my made up scientist hat off let me put my PT one on.

Let's start with where to start when counting your calories?
So still to give it a number of course that's 2200 cals for our maintenance calories, Now this is where your goals come into play, If that’s wanting to gain muscle or lose fat. After you know that goal we would either increase calories to gain and remove them to lose fat.

Making sure you eat right for your goal. Great way to do this is to have a structured meal plan to follow. That way you know exactly what your body takes in day to day and know how it will be used to get you closer to your goals.
In the meal plan it shows you how much food you are eating each meal, the macros you are having over the course of the day, the volume of food you need to eat each meal. This all allows you to work toward your own personal goals.

Knowing your food for the day is a good thing as it allows you to:
Stick to the plan
Be in a calorie surplus, deficit
Make sure you are hitting your macro target
Have energy to be productive in your day
Learn portion control
Allows calories for the next meal

If you need help training or food
Interested in 1-2-1 sessions
Online coaching
Contact me

20/12/2022

My 3 favourite back exercises

Pullovers

Had to put this exercise in my list as damn it can’t tell you how much of a pump I get, fires up my whole back.
When I’m going a pull over I like the keep my hand out a little wider then shoulder width. This allows me to build more width to my back and come one who doesn’t want a set of wings am I right.

Single arm rows

Love this one as it is a unilateral movement, that just means I get to train one side of my body without having additional help for the other side.
No other movement allows me to feel an activation like this, as soon as my mind muscle kicks in boom it’s fired up and ready to go.

Lat pull down

Very basic one to be a favourite I know that, but think about it it’s basic and in everyone’s back day for a reason because it works when it comes to giving you the back you want.
When down right this moment can be an amazing way for you to start your back workout or maybe even finish on it there’s so many options that comes with the Lat pull down.

These are just a couple back exercises that I consider my favourite exercises, they’re a plenty move out there, as said who doesn’t want wings haha. Love a back day myself always a great one to start my week with.

Any questions please get in touch.

15/12/2022

Spotlight Session with kayla this week
Little inside look of a pull session with a client.

Kayla comes to sessions weekly and pushing herself to the max in each session and that hard work doesn’t stop when she leaves the gym.

Glad to see Kayla back in the gym again after time away from the weights. Not being in the gym hasn’t stopped her by smashing her goals, if you know you know. She has been smashing them home workouts getting up at CRAZY time in the morning for them must not like sleep as much as most 😂

Big hats off to her, very proud of you keep on pushing.

13/12/2022

Always learning

Where and when I can learn more I will gladly do so, in this industry we are always learning and there so many different ways we learn from, having a conversation with someone, training with someone, and watching others in the gym.

Here at Impact, we help each other out we are all always trying to learn more from one another. I’ve learnt so much from everyone in the gym including:

• How to bring more to my classes
• Bodybuilding / Strength / training techniques
• Mobility exercises
• Injury rehabilitation exercises
• Pre and Postnatal training
• Overall improvement on knowledge

All of this has made me a better Personal Trainer and allowed me to help more people.

I’ve learned so much from so many people in impact and I’m still learning every day. I’m not afraid to admit that I don’t know everything when it comes to coaching or training. If you ask me a question and Im not sure. Im happy to research and make a point to go find out and use the extra knowledge for future improvements.

09/12/2022

5 ways your weight may fluctuate.

Mikie Carle Personal Training

18/10/2023

13/06/2023

25/05/2023

12/02/2023

03/02/2023

21/01/2023

18/01/2023

20/12/2022

15/12/2022

13/12/2022

09/12/2022

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