Progressive overload refers to the process of gradually overloading the body with either volume, intensity, frequency, or time to reach a specific goal. In other words, by teaching your body to do more work, you force new adaptations to become efficient at the demands you place on your system. Skeletal muscle grows bigger and stronger in response to the training…
The Mind Muscle Connection Is a conscious and deliberate muscle contraction. It’s the ability to focus the tension you create during exercise on a specific muscle or region of muscles in the body. When you focus on using specific muscles to create contractions, the brain calls upon a greater percentage of high muscle fibres to complete the task. Size & Strength By creating…
Below is an example of an Advanced workout timetable spanning four days of training. Day 1 consists of a strong chest and shoulders pairing. Day 2 is rear shoulder and back Day 3 is leg day Day 4 is arms and calves
We all have positive and negative ones.Often we struggle to achieve results due to our negative habits. Then prevent us from achieving what we desire.Below I have outlined some notes to help you make the relevant changes and progress towards better results. Habits are like the atoms of our lives.Atom = smallest fundamental unit of a larger system.Getting better results…
Macro’s V Calorie counting “Macros” is short for macronutrients. Mainly fats, proteins and carbohydrates. –Macronutrients break down to calories.Depending on goal, varying amounts of fats, proteins, carbohydrates may be required.For most people their protein intake should be a constant in their diet. Let’s say 40% of their calorie intake.This aids in maintaining & growing muscle muscle mass, alongside recovery. –The…
The truth: Eating “junk” food and still staying in shape.How do some people stay in shape while seemingly eating “junk”’food?While your scratching your head, read on… WHY? They move. All the time. Not just 10k steps a day. 15-20k. The majority of their diet is comprised of quality nutritiously dense foods (protein/vegetables)…you just don’t see it. They sleep better than…
As a personal trainer I am in essence the leader of my tribe.My clients get results & sustainable results because I try to create an environment where my clients desired behaviour is the normal behaviour.For example:Exercising regularly & intensely, using different styles of training/movement coupled with eating nutritiously dense foods isn’t a sacrifice for my clients (most of the time…
I keep beating the drum about habits. To some of you it may seem boring or unimportant.However, your habits dictate your results.If you see someone continually getting results…guess what? They didn’t fluke that. They nail their positive habits. Habits are formed when you are in repeatable or recurring situations or contexts.Think of your habits as a relationship to a particular…
How to remain consistent when forming a new positive habit. There is a 4 step framework for how habits work:1. Cue (attention)2. Craving (motivation & desire)3. Response4. REWARD In order for there to be a REPEAT of your new habit there needs to be REWARD.So when it comes to consistency…it’s all about REWARD.Behaviours that are immediately rewarded get repeated.Behaviours that…
We all have positive and negative ones.Often we struggle to achieve results due to our negative habits. Then prevent us from achieving what we desire.Below I have outlined some notes to help you make the relevant changes and progress towards better results. Habits are like the atoms of our lives.Atom = smallest fundamental unit of a larger system.Getting better results…