Vigour Fitness

28/05/2026

My post training meal:

40g Rice Bubbles

30g protein powder mixed with water

Macros

Calories: ~250–280 kcal

Protein: ~24–27g

Carbohydrates: ~32–36g

Fat: ~1–3g

Why this is a great post-workout meal

Fast-digesting carbs from the Rice Bubbles help replenish glycogen stores after training.

High-quality protein supports muscle recovery and muscle protein synthesis.

Very low in fat, which helps digestion stay quick post-training.

Easy on the stomach after intense workouts.

Super convenient, affordable, and quick to prepare.

Mixing chocolate protein powder into the Rice Bubbles gives you that “coco pops” vibe while still hitting your nutrition goals.

It’s a simple but effective combo for recovery, especially when training hard and wanting something light but anabolic afterward.

16/05/2026

03/05/2026

Proof you can enjoy your holiday and stay aligned with your goals 🌴

Still training
Walking heaps
Prioritising protein
Enjoying the cocktails

Nutrition is about balance, not restriction. Sustainable results come from consistency and flexibility — not perfection 🍹✨

02/05/2026

When training on holiday you may need to train off your usual program due to equipment. This is the best lower protocol I follow to ensure im ticking the right boxes.

4 key lower-body movement patterns:

1. Squat – quad/glute focused
(Back squat, leg press, hack squat)

2. Hinge – hamstring/glute focused
(RDLs, deadlifts, back extensions)

3. Thrust/Bridge – glute focused
(Hip thrusts, glute bridges)

4. Unilateral – single-leg stability/balance
(Bulgarian split squats, lunges, step-ups)

Simple rule:
A good lower-body workout includes 1 exercise from each category for balanced development.

09/04/2026

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09/04/2026

Caffeine can boost strength training performance by stimulating your central nervous system, which helps you feel more alert, focused, and ready to lift heavier. It also reduces your perception of fatigue, meaning hard sets feel slightly easier, and can improve muscle contraction efficiency—helping you generate more power during lifts.

08/04/2026

Carbs are your main fuel for training—simple as that.
Before a session, go for quick, easy-to-digest carbs like bananas, rice cakes with honey, fruit toast, or cereal bars. These help top up your energy stores so you can train harder and longer.
Don’t stress about sugar here—fast carbs and simple sugars are actually beneficial pre-workout because they give you quick energy right when you need it.
Keep it simple, quick, and carb-focused = better performance in the gym. 💪

06/04/2026

Meal prep saves time during the week.
Cooking once for multiple meals is far more efficient than cooking every day. For people with tight schedules, this is often the difference between staying on track and falling off.