Congratulations to everyone that was in this morning for completing an exceptionally tough HOLLYWOOD 😎♥️ You kept each other going and smashed it out of the park once again 🏆 See you all next week ✔️ Get booking your spaces now to avoid disappointment 🤳 🔵🔴
“You need to eat 30 mins after a workout or it’ll all be a waste”. “Anabolic window bro!!”. “ If you don’t eat every 3 hours you lose muscle mass”. Which of these statements are true? None of them. They’re all myths that need to die. ———————————————————————-
The post workout anabolic window, is a myth. It doesn’t matter if you eat right after or a few hours after. You’ve got time. Relax and eat when you eat. Unless you train fasted then it’s better to get a fast acting protein in you as soon as possible post workout, which is what I do. And when I say as soon as possible, you’ve still got an hour which is time. For the majority who don’t train fasted though, just eat when you eat. Don’t stress. ———————————————————————-
What should your post workout meal consist off? Anything you want really as long as it’s a high carb, high protein, moderate - low fat one. My personal post workout meal has 90g protein,90g carbs & 17g fat. I only eat 2 big meals a day so that’s my preference in getting my food in. I tend to recommend at least 1g carbs per kg of bodyweight post workout. Anywhere between 30 - 50g of protein is ideal IMO and the fat content depends on your preferences and dieting phase(cutting,maintaining or bulking)
What are good post workout carbs? Any carbs you enjoy. I practice the 80/20 rule when it comes to food. 80% of my diet comes from whole foods and 20% from whatever junk I crave. For my post workout meal I’m pretty simple in that I like pasta,rice or white potatoes depending on the meal I’m having. White potatoes are the highest on the satiety index. Don’t believe me? Try eating 400g in one sitting and see how full you feel. Considering they’re only 76cal per 100g. ———————————————————————
Thanks for reading! Don’t hesitate to DM me with any questions or for my coaching & nutrition services.
Ok so serious issue now with my Fitbit charge 2 @fitbituk_ireland being totally out of sync and adding approx 1 km to every run. It’s so annoying and frustrating. Is anyone else having the same problem ???
Delighted with my 10.7km run last night & my running partners. I had Sheila to chase and Gill & sally to keep on my heels.
I was delighted when I finished and waved 👋👋 the girls off to do it again and they did 💪💪💪 they will be well able for the half marathon in 3 weeks!!! My fav running leggings @lovepeachylean they did not move so so comfy. 🍑
Week 4 Day 3
REP PR 1x3 comp dead’s 100kg @ RPE 7 -
It was a solid RPE 7 up until that final lockout 😂 still so happy to end this training block with this triple! Definitely got my motivation back to where it needs to be 🤤💪🏼
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30 lbs in 30 weeks... Pondering the big questions 3... Why arimidex??? When using anabolic androgenic steroids (AAS), certain compounds will aromatize into estrogen. Testosterone enanthate, decca and dbol all have aromatizing properties. If estrogen isn't inhibited by using an AI (aromatase inhibitor), then high-estrogen side effects can occur. The most well-known side effect is gynecomastia or what is known commonly as 'gyno', 'bitch tits' or 'man breasts'. The lesser known but more serious side effects are caused by water retention, which can give a bloated or 'full' look. Extra water weight to your body or face (commonly called “moon face) can make a person look fat. Internally, carrying around extra water weight will strain the body’s lipids across the board. This can cause a rise in blood pressure, heart strain, and loss in energy. Also, high estrogen can affect libido negatively.
On the other hand, if you are too aggressive in inhibiting estrogen, by using compounds that are harsher than Arimidex, this can cause your estrogen to drop too low. As a result, you can expect erectile disfunction (ED), loss of energy, depression and low libido.
Positives vibes all the way on this rainy Friday. Be the reason that someone smile today. Even if its just by telling a joke 😂. Knock knock Who’s there ? Iran. Iran who? Iran all the way here now let me in 😂😂😂
No form of supplementation will make up for a diet lacking in vegetables & fruit. None. If you think it will, you’re lying to yourself. I’m not the biggest fan of vegetables and I still find a way to eat a load of them in ways I enjoy. It’s really honestly not that hard. ————————————————————————
Making a bolognese? Throw in 200g of mushrooms & spinach. Done. Making a stir fry? Mushrooms,spinach,broccoli,courgettes,cauliflower, sprouts. Your options are endless. Making a curry? Bulk out a serving with cauliflower/broccoli rice and other diced veggies. It really is that simple. ————————————————————————
If you really hate veggies enough to exclude them completely, do it but don’t try to justify it being fine. And definitely don’t sell the idea that not eating veggies or fruit is fine because in the bigger picture of your well being it really isn’t. ———————————————————————-
Pick veggies your enjoy. It doesn’t have to be something trendy like kale, which is absolutely disgusting by the way and something I’ll never eat. Superfoods are just buzzwords designed to lure you into spending more money. Don’t fall for cheap marketing, just eat veggies you enjoy. ————————————————————————
Thank you for reading!!
Undefeated champion Floyd Mayweather has opened a boxing fitness gym in LA.
#NextBigFitnessTrend 🥊 🥊
Find a great boxing fitness coach near you at CoachWho.com and discover what all the hype is about. #boxingfitness @mayweatherboxingfitness
Not much of a difference between those portion sizes to the naked eye is there? You only really see the difference in terms of Calories 😵 To start, Peanut Butter contains good sources of Protein & Fat. Great! Don’t not consume. But, the info-graph & below show why its worth tracking how much you consume 👌🏻
One Cracker is 65kcal. I measured a tbsp of Peanut Butter as 10g. So, one cracker and a tbsp of Peanut Butter comes out as 125kcal. Not too bad. Problem is theres fup all Peanut Butter there from 1 tbsp. Is that the amount you would really use ? 😏 Problem can come when you start leathering it on 😂
Portion Sizing is massively important. When it comes down to your daily calorie intake the size of your snacks & meals will play a huge part in how that turns out. Align the portion sizing of your food to match your goals 💭
Try this for a Thursday treat!! Half tub of @breyersdelightsuk vanilla ice cream, crushed fun sized bag of malteasers, couple of strawberries and some hundreds and thousands on top!! Only around 270 calories and a proper indulgent dessert!! Enjoy 🤩 🍓 🍫
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♦️♦️FOCUS♦️♦️ Focus on the road ahead not behind you. Focus on bettering yourself each day.
Focus on the victories not the losses.
Focus on striving to become the best at what you do.
Photo > @johnny.mallin
Being intimidated by the gym, the weight room in particular as well as by what you perceive as judgement by others in the gym is completely normal. I was there once before and I understand that as a beginner everything feels intimidating and the constant fear of being judged is always present. ———————————————————————
The one thing you need to understand is that no one cares about what you’re doing in the gym. Everyone’s focussed on themselves and those who aren’t have no business being in the gym. The people who’re staring at you and judging you are usually worse off and in no place to be judging. The only person who has the right to judge you is you, and any coach that you might have hired. No one else matters. ———————————————————————
I’m lucky in the gym I’m in now, there’s absolutely zero harassment and it’s a lovely place to workout in peace with friendly and knowledgable trainers. That’s why I’ve stuck with them and will be with them for the foreseeable future. If you’re ever in the south dublin area, blackrock specifically ; check out @tntgymblackrock absolutely brilliant place to workout for a very reasonable price, well worth it. The trainers there are experts in their field and extremely friendly & welcoming. ———————————————————————
The bottom line here is that if you’re feeling intimidated in the gym, you need to do these things.
1. Realise that no one’s actually judging you.
2. If they are, they have no right to be unless they’re a qualified trainer.
3. Find a more welcoming space to workout.
4. Headphones in. Distractions out. Pretend you’ve got blinders on. ———————————————————————
Thank you for reading!! I fully appreciate all the support I’ve been getting 🙏🙏
The kneeling one arm landmine press.
This is one of my favourite overhead pressing exercises.
This and the half kneeling KB press are the only overhead exercise for me that feel right.
Apart from working the shoulder this is a great exercise for the anterior core.
What I didn’t do before buying Eric Cressey’s sturdy shoulder solutions was drive my elbow up and around to get that shoulder blade to upwardly rotate (move upwards and around smoothly).
Since doing this exercise I have noticed a big improvement in my shoulder combined with another few.
•Start by holding the bar a little bit to the right/left of the shoulder. Often you see a lot of internal rotation(turned inwards) of the shoulder and the arm(humerus) shoved out of the socket.
•Place knee under the hip. Tuck the pelvis getting the glute to fire. •Big brace
•Drive the elbow up and around. Slight lean into it as you push up.
•Big exhale at the top.
•Slowly control to starting position follow the same path you pressed up from without letting that elbow drop all the way down and forcing the humerus into extension.