It's clear that what fuel you put into your body will effect your performance. If you want to burn those fat calories & hear them scream you got to fuel your body for what works for you, everyone is different & one size does not fit all.
Curious to know what I have taken before during and after my workout? here it is , feel free to click on the links for more info.
1) Pre workout drink Ronnie Coleman Signature Series Myo-Blitz
2) Poliquin BCAA Excellence 2.0 + Beta Alanine supreme
Amount taken? 4 before workout, 4 during workout, 4 post workout ( 12 in total so 6 of each).
3) Insulinomics x2 pills
4) Fenuplex x2 pills
5) Dimm 2.0 x2 Pills
Post workout protein shake USN Muscle fuel Anabolic
If you want to know more Check out my blogs categories to the right or sign up to the newsletter at the top of the page
Below is a couple of screen shots of the full workout & all the exercises, if you like this post & the information provided please like, share & comment. If there are loads of likes & shares I will put a link for a free downloadable full size version of the workout..sound good?
Life as a Personal Trainers is great, it's very rewarding in many ways to both my clients myself and those around me who share that passion, if you're not careful though you can get really drained & feel like the vampires victim.
Why do so many people consume healthy smoothies on a regular basis?, well I just had a busy week in the gym with 18x Personal training sessions 2 x BioSignature Assesments 4 x workouts myself and racked up teaching an unusual
4x spin classes in the week, as usually I have just one regular class on a Thursday in Knightsbridge & from time to time cover for a good friend in the City, so flexibility of an extra meal is really important & added to that is optimal nutrition.
What are the benefits?
Natural fat Loss • Increased Consumption of Fruits and Vegetables • Healthy eating education • Quick and easy • Easy Digestibility and Nutrient Assimilation • Antioxidants • Increased Energy • Kids like smoothies • Mental Clarity and Focus • Strengthen your immune system • Meal flexibility • Increased Fiber Intake • Empowerment • Clearer Skin • Reduce Cravings • Alkalizing • Delicious • Build muscle and improve athletic performance
Nutrition is a key element to getting the right work life balance , you also have to put your hand up as a Personal trainer if you want to be taken seriously and retain your clients for longer periods than the initial sign up, looking aesthetically pleasing on the eye, having great energy & focus in that hour your client is paying you for is a pre requisite & not a bonus, that is if you want to have longevity & make a career in the health & fitness industry, that alone for sure won't keep you there, but it's one of the cornerstones you need to plant for your solid foundation.
So as you can see below, this is how last week looked for me.
I am normally up 1 hour & 15 mins before my first client, Breakfast is key as it sets you up for the day, those of you that know & follow me on my Facebook fitness page know all about breakfast being the most important meal of the day, if you want to catch up just check out the breakfast blogs.
Lunchtimes I try and eat roughly the same time everyday occasionally this moves a bit, however you just have to go with it, as that's the nature of the job so adjust as you go.
In regards to Personal Training sessions, some are more demanding than others & you can be physically more hands on depending on the type of client you have, an example of that is assisted stretches or doing drop sets removing weights or Boxing, showing the teaching points to Olympic lifts like the power clean & Snatch require you to walk the walk as you talk the talk!.
Having a smoothie for me is vital, as you're going to see from the video below I put in a whole array of ingredients, the fun of it is finding out what works for you & what do you actually need in your daily routine to have a better productive day,
I suggest you try a few of these, change it up a couple of times in the week, I highly recommend the NutriBullet ( there is a great video on this link) .
Also if you like to Juice I've been using the Jack LaLayne power juicer for years they now, they have an express version at a really good price so take a look.
Ingredients in the video for you try out, simply click on the name to take you to a separate link, for the Avocados, Nuts and seeds + coconut water try shopping at Planet organic or Wholefoods market.
It's no joke really, in the last 20 years there has been a huge increase in the amount of Estrogen in men. Testosterone and estrogen are actually very closely related in the body. A look at their chemical structure reveals only subtle differences. Yet, the differences of the effects of these two hormones on the body are substantial.
It is no secret that our bodies and our environment are swimming in estrogen. Puberty is occurring as early as eight years old in children, Estrogen is blamed for everything from breast and prostate cancer and other hormone-linked conditions to obesity, sexual dysfunction, dropping sperm counts and depression and mood disorders.
Most of us know we unwittingly get synthetic estrogens (endocrine disrupters) from plastics like BPA, petroleum based products, detergents, cosmetics, furniture, carpeting, thermal receipts and on our food from agriculture chemicals like pesticides, herbicides and fungicides (a good reason to buy organic). But we also get a lot of “natural” estrogens from foods we may eat every day.
“Healthy” foods like flax and soy may have more estrogen than you think. Legumes like chickpeas (garbanzo beans) red beans, black-eyed peas, green peas and split peas are also estrogenic.
How about the “healthful” seeds we think of as mingled in trailmix? Sesame and sunflower seeds are among the highest of all estrogenic foods. While their seeds are not a staple of most people’s diets, their oils are widely used in processed and prepared foods, so do think about what you eat, & definitely cut out those processed ready meals.
Are you concerned from any of the list of 10 points below?
*Low Sex Drive
Testosterone plays a key role in libido (sex drive) in both men and women.
*Difficulty Achieving Erection
Testosterone stimulates a man’s sex drive — and it also aids in achieving an erection. Testosterone alone doesn’t cause an erection, but it stimulates receptors in the brain to produce nitric oxide
*Low Semen Volume
Testosterone plays a role in the production of semen, which is the milky fluid that aids in the motility of sperm. It’s pretty simple: The more testosterone a man has, the more semen he produces.
Testosterone plays a role in several body functions, including hair production.
*Fatigue & Lack of Energy
Men with low T have reported extreme fatigue and a noticeable decrease in energy levels.
* Loss of Muscle Mass
Because testosterone plays a role in the building and strengthening of muscle, men with low T might notice a decrease in both muscle mass and strength.
*Increase In Body Fat
Men with low T may also experience increases in body fat. In particular, they sometimes develop “gynecomastia”, a condition in which they develop enlarged breasts.
*Decrease In Bone Mass
The thinning of bone mass (osteoporosis) is often thought of as a condition that women experience. However, men with low T can also experience bone loss because testosterone aids in the production and strengthening of bone.
Women often experience changes in mood during menopause, when their levels of estrogen drop. Men with low T can experience similar symptoms. Testosterone influences many physical processes in the body. It can also influence mood and mental capacity.
Not looking your best with the above can have a huge detrimental effect on your confidence.
Want some help?, I can put you in a more healthier position by offering you a Charles Poliquin BioSignature session,click on the link to find out more.
D.O.M.S is residual pain and stiffness in the muscles that occurs the day or two following exercise.
“Take a Zinc supplement"!
After a workout a great way of keeping D.O.M.S at bay (Delayed Onset Muscle Soreness) is to use a Zinc supplement and drink plenty of water to replace /top up what you lost in your workout.
Zinc is involved in numerous aspects of the body’s vital processes and most people are chronically deficient in this vital mineral. It is an active agent in our body’s ability to metabolize food and nutrients.
Zinc is also crucial for the health of the human immune system. It aids growth through its role in protein building and synthesis, and is therefore particularly needed in pregnant and lactating women
It also plays a role in the body’s ability to heal itself after an injury. Zinc keeps our sense of smell in proper function, and is commonly linked to healthy eyes, skin and hair. What is more, we must be sure that we get enough of it in our diet, as well as from zinc supplements, as the body does not naturally have a zinc storage system.
It has two very distinct forms of zinc, namely Zinc Orotate and Zinc Aspartate, which can be readily absorbed by the body. This is a key supplement to take, whether you're training with weights or not.
That's not the only thing its good for, click here and check out the link for "The top 10 benefits of Zinc", it's a great article.
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