Make the morning count and start off with a good breakfast!, its great to add in ingredients like Cinnamon & Nutmeg to your porridge, as these are natural metabolism boosters, slip a banana in the mix & top it off with some blueberries plenty of nuts & seeds which are one of the best sources of plant protein.
Vary your breakfast, you may have to tweak your portions accordingly, Lastly earn those calories with an active daily lifestyle.
Remember ~ "The secret of getting ahead is getting started" Get to the gym and begin the week with a great workout!.
As they say change is inevitable but progress is not...
By connecting online (some of us with monotonous regularity) we are disconnecting offline, perhaps moving further from the truth of reality.
What are we missing from life as a result? What critical moments do we miss that we didn't even know passed us by?
The problem with social networks is that you can’t use them on their own — and part of the reason that Facebook has picked up such traction is that.
It’s really not an illusion. I believe we are doing more with each 24 hours, as technology enables (or forces) us to interact and intersect and do and consume with unprecedented volume and vigor. We live our lives at breakneck speed because we can, because we feel we have to keep up.
There are so many alternatives to keep us plugged in, the average person has in fact double the amount of online friends than physical ones, it's hard to find the right balance as many of the social networks are so well known.
Twitter offers something different, and is perhaps less friendly. Google Plus is slick but has fewer people on it. LinkedIn is focused on jobs, Instagram gives a different perspective with photography & now video based interaction…ohh yeah the list goes on with Pinterest, Youtube….
A lot of the information I give out, you can get on the internet, if you search long enough, but it’s not just about getting or accessing information, otherwise we would all be happily rich, healthy & successful in our fitness goals, its what you do with it, that counts.
"Knowledge is power…No, Knowledge is potential power, clarity is power"
Lets be clear then, "The iron never lies",… & non of us have superhuman powers, so we've got to be realistic when setting our fitness goals., You’ve just got to get yourself out there, as I have said before “The secret of getting ahead is getting started"
You've got to change your mindset & stop looking for a quick fix, you won’t find it online, my suggestion going forward, is to just get out & about, get a trainer or a partner, It can be a pain in the ass to get down to the gym but the interaction is real, the sweat tears the laughter, the noise the hustle & bustle, the smells you cant avoid, the chatter in the locker room, the people that you aspire to.. some of us don’t get butterflies with our emotions…we get the whole Zoo!..that’s real.
“The iron never lies to you. You can walk outside and listen to all kinds of talk, get told that your a god or a total bastard. The iron will always kick you the real deal. The iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the iron to be my greatest friend never freaks out on me, never runs. Friends may come and go but 200 pounds is always 200 pounds.”
- Henry Rollins
Make sure you get out & about & "Look up” Be sure to watch this entire video, especially the ending.
Taking supplements can be a minefield, as a personal trainer, I have been working with supplements for a little while, as one of the qualifications I have done is the “Charles Poliquin BioSignature modulation”
This works out where you store your fat deposits on your body & the relationship it has with your hormones, like Estrogen, Thyroid, Insulin (sugar) growth hormone & the dreaded cortisol (stress hormone). click here for more info.
So what's the great combination?
"EPA-DHA + L-Carnitine".
This is a great combination ..provided you also do the hard work in the gym, increasing the amount of carnitine stores you have in your muscles & the right amount of fish oils means fat loss & energy benefits for you, what’s also crucial is eating the right food at the correct time of day.
Lets break it down…
EPA-DHA (fish Oils) there are two types of omega 3 fatty acids which are found in the cold water fish.
The brain is highly dependent upon DHA with the heart relying on EPA, your body can suffer ill health if you don't get enough.
Main benefits are
L-Carnitine (an amino acid) is available in the following food sources: red meat, diary products, avocado & tempeh.
Some of the Benefits
•High-intensity work capacity
•Male Fertility improvement
•Increase athletic performance
•Speeds up your recovery from intense workouts
So get to the gym, have a baseline of working out 3-5 x a week, cut out alcohol completely & add in a Protein rich breakfast, lastly drink plenty of water throughout the day & supplement your diet with "EPA-DHA + L-Carnitine for awesome fat burning...not asking for much am I?, there are no short cuts, so stop looking for themso keep this in mind,
"When I lost my excuses I found my results".
"Building up a great bottom"
There are loads of exercises for the backside, one of the go to exercises & quite rightly so is the squat, add in also the popular deadlift & lunges but you have to keep in mind these are knee dominant & primarily work the quads & the anterior chain (front of the leg), by doing the "glute bridge" you'll see it's a hip dominant exercise, (posterior chain) back of the leg which will target & fire much more muscle fibers hitting both glutes & hamstring...try this one after 12-15 repetitions you'll be screaming "fire in the hole"
How to do it: Sit on the floor & put your back onto the platform with as little gap as possible, be sure to use a pad or a towel for extra comfort on the bar then with your knees bent and your feet flat on the floor. Raise your hips so your body forms as straight line from your shoulders to your knees. Pause in the up position for 2-4 second, then lower your body back to the starting position.
Fit tip : I will be doing a video series on the glute & posture what effects your performance & how to active & alleviate back pain so please look out for this in the shop..😁
I LOVE TO HELP WITH FITNESS TOPICS, IF YOU WANT TO KNOW JUST ASK A QUESTION , PLENTY TO CHAT ABOUT , SO PLEASE "LIKE COMMENT & SHARE" THE KNOWLEDGE