LD PT

20/03/2023

We want to make sure when using the leg press, horizontal or vertical, that the knees don’t start caving in, resembling a newborn baby giraffe. This is where knee injuries and joint pain start to occur.

Always try to have your knees facing the same direction your toes are pointing.

If the feet are flared out, the knees should be pushed out slightly. If you're going for more of a quad focused close stance, the knees should be in line with your toes or ankles.

For more help on where you might be going wrong technique wise, feel free to reach out at [email protected]

19/03/2023

Mention daily weigh-ins to a lot of people, and their first reaction will be to tell you to kindly go f yourself. It’s natural. People equate daily check-ins with being obsessive.

THEY ARE NOT.

They allow you to create an average weight and an average rate of loss for the week. They also help eradicate the anomalies of those daily weight fluctuations that happen even when you are doing everything right.

If you weigh yourself 7x every week, that’s 7 chances to potentially see that new low weight show up.

If you only check your weight 1x per week, that’s only a 1 in 7 chance of seeing that new low weigh in, and an INCREASED chance of catching one of those high fluctuations

Imagine how pi**ed off you’d be if you spent all week hitting new lows but only weighed yourself one that one day where you had a high fluctuation.

Weekly weigh-ins are not as helpful

Daily weigh-ins are more optimal

18/03/2023

Shaping and sculpting your physique takes time and patience.

Hit your protein goals the majority of the time, train 2-3x per week, and move as much as you can during the week.

Master these three areas first, and then you can start looking at getting into a calorie deficit.

To get started today, get in touch at [email protected]

17/03/2023

Alcohol is definitely one of the major things people could reduce if they’re trying to lose weight or body fat. It’s one of those things people tend to forget to track, and it’s very easy to over indulge. The typical story from clients is that they keep things tight during the week but once the weekend hits it’s free flow party from friday to sunday night. Alcohol only gives you empty calories, meaning they contain little to no nutritional value, and they don’t fill you up like food calories do.

The other main problem associated with alcohol are the food choices that tend to go along with it. No one is coming home steaming drunk after a night out at (shoutout code 🙌) and ordering a garden salad.

Now I’ve tried the Heineken zero calorie beer, and honestly, it tastes like hot garbage. So I’m not gonna sit here and try to convince you to drink that s**t, but what I will do is try to get you to account for your alcohol intake during the week.

You’ve really got two options, cut alcohol out completely or learn how to save some of your daily calories to allow for it.

Let’s say you like to drink pints of Peroni beer and you plan on having 3 when you go for dinner on friday. One pint contains 235 calories, so 3 would contain 705 calories.

If you know you've got a 2000 calories limit for the day, you could save 705 of those calories for those beers, leaving you with only 1295 for food throughout the day. Now this isn’t something we would suggest doing every single day, because you will be missing out on those calories from food, but it is a simple way of allowing yourself to drink alcohol but still stay within your calories.

For help on how to manage your food and drink intake, feel free to contact me at [email protected]

16/03/2023

Fat loss can be achieved with or without carbohydrates. The biggest factor to account for is adherence.

Being able to stick to a structure that suits your lifestyle is going to be vital in sustaining this weight change longer term.

Without the consistency of sticking to a plan, your results are not guaranteed.

Keeping carbs in your diet is a great way of maintaining a positive relationship with food (there are no bad foods), as well as having the ability to socialize without the difficulty of food selection.

But remember, just because you're allowed carbs in your diet, doesn’t mean the amount of carbs you eat isn't important. Practice at home seeing what 30, 40, and 50g of carbs looks like in the form of cooked white rice or cooked pasta, and then you will be able to make better estimates when eating out.

15/03/2023

Whey comes from milk, which is comprised of two proteins: casein, which makes up approximately 80 percent of milk protein, and whey, which makes up the other 20 percent.

If you're after the best-tasting protein or are on a tight budget, sticking with a whey protein concentrate makes sense. The extra carbohydrates and fat in a concentrate provide creamy milk flavor (and it's still far from a high-carbohydrate protein).

On the other hand, if you are dieting down or counting your carbohydrates, a whey protein isolate is a popular option. If you have a mild intolerance to lactose or suffer from GI problems every time you have a protein shake, you may want to try a whey protein isolate (which contains less lactose).

Just think of protein powder as an easy way to help hit your daily protein goals. It’s a good way to start the day and get a quick 40g of protein in, setting you up nicely to hit your goal at the end of the day. It’s not some miracle powder that will transform your physique by just taking one scoop a day. It’s doesn’t contain steroids, and it won’t damage your kidneys or liver (even though that’s probably what your parents have told you).

14/03/2023

People often use light weights and high reps exclusively when aiming to lose fat, but this is a huge mistake — especially if you want to drop body fat. Strength training will help you keep the muscle you already have, and focused nutrition will help you shed that body fat.

You don’t necessarily need to be lifting super heavy, but you want to be using weights that are challenging enough. Creating a calorie deficit and staying there is what will help you lose body fat.

You always want to be trying to lift heavier or perform more reps or sets than you did 2-3 weeks ago.

Remember, you can use the lightest weights and perform 100’s of reps every training session, but if you don’t have your calories in check, especially on weekends, you’re gonna be fighting an uphill battle.

To learn how to get into a calorie deficit and stay there, reach out to us now at [email protected]

13/03/2023

12/03/2023

This is a perfect example of why progress photos are so important. We've been trying to develop her glutes and drop weight / body fat over the last few weeks.

Over the last 6 weeks, the number on the scale hardly changed, and she was starting to become a little disheartened.

Once she was able to see the comparison photos, she knew she was on the right track.

Scale weight shouldn't be the only way you measure progress.

To get started on your own transformation today, reach out to me at [email protected]

10/03/2023

Aunt Jemima syrup, probably one of the best pancake or waffle syrups out there. One thing most people don’t realize is that it contains a whopping 0% maple syrup in it. It’s a branded syrup made up mainly of corn syrup, high fructose corn syrup, water, cellulose gum, caramel colors, and artificial flavors.

Who would have guessed that the company who misled you about Aunt Jemima being a real person for over 100 years has also been trying to mislead you into thinking their product contained real maple syrup. Shock.

Although both real and “fake” maple syrup are derived from a combination of different sources, real maple syrup would be the healthier choice. Real maple syrup is made from the sap of maple trees, while fake syrup often gets its sweetness from refined sugar or corn syrup

The higher glycemic index of fake syrup can cause spikes in blood sugar, putting people at high risk for developing diabetes or obesity.

All in all, go for the real s**t and pass on Aunt Jemima.

For help on how to make better food choices, feel free to contact us me at [email protected]

09/03/2023

Follow these 4 tips to get your fat loss journey back on track

09/03/2023

Leg day — the one day out of the week where gym-goers train their lower half: quads, hamstring, glutes, and calves, until they can't walk.

A lot of people pride themselves on how much they can smash their lower legs. They measure toughness by how much it hurts to walk up the stairs or sit on the toilet the next day. Then they crush arms, shoulders, chest, and back for the rest of the week until… you guessed it, leg day appears again.

While this weekly training structure is very common among the bodybuilding community (and high school students), I’m here to make the case AGAINST leg day. There are other ways to get even MORE out of your legs, while reducing the amount of hell you have to go through the following 24-48 hours.

Training full-body is a more advantageous way to get more out of your legs. I'm sure you’ve seen people hit the squat rack, then go to the bench press and then maybe hit some RDLs. The whole time you’re thinking, “Man, what a waste of a chest day. They must be doing something wrong.”

Now the question lingering in your head is: are they wrong or are you? After all, two days later you still need help getting up the stairs in the gym while that same person jogs past you and hits squats… again! What is up with that?

When trying to get better at a skill, the more you do it, the better you get. The same goes for your gym performance. If you only train legs once per week, that is one “practice” of those movements. If you front squat on Monday and back squat on Thursday, you just doubled your exposure to squatting. Increasing your frequency of training a movement yields better performance of that movement.