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  • If you’re not losing weight over a consistent period of time then you’re not in a calorie deficit (burning more calories than you’re consuming). This could be down to several reasons:
.
- You’re not accurately tracking your food.
- The calories you’ve used to start your diet are too high.
- You’re not exercising enough and so you should be eating less.
- You only diet Monday to Friday and eat what you want on the weekends.
- You’re not accurately tracking your food. That’s in there twice as it’s the most common reason!
.
What can you do about it?
.
Find how many calories you can eat without gaining or losing weight. This is your maintenance number of calories. Subtract 200-300 calories from this number and use this as your starting point for your diet. Track every thing you eat and drink - however small! Don’t lie to yourself. Be consistent for at least 6 weeks. When your weight loss stalls you have two choices: move more and/or eat less. Repeat this process until you reach your goal weight.
.
For more in depth guidelines about how to set up your diet to help you reach your goals, you can download my ‘nutrition bible’ ebook from my website for only £10 👍🏼
.
.
.
————————————————————————
- Personalised Programming 🏋🏻‍♂️
- Tailored Nutrition Plan 🍽
- Progress Monitored 📊
- Unlimited Guidance and Support 📲
.
#OnlineCoaching #Nutrition #HomeWorkout #abudhabi #London #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt
  • If you’re not losing weight over a consistent period of time then you’re not in a calorie deficit (burning more calories than you’re consuming). This could be down to several reasons:
    .
    - You’re not accurately tracking your food.
    - The calories you’ve used to start your diet are too high.
    - You’re not exercising enough and so you should be eating less.
    - You only diet Monday to Friday and eat what you want on the weekends.
    - You’re not accurately tracking your food. That’s in there twice as it’s the most common reason!
    .
    What can you do about it?
    .
    Find how many calories you can eat without gaining or losing weight. This is your maintenance number of calories. Subtract 200-300 calories from this number and use this as your starting point for your diet. Track every thing you eat and drink - however small! Don’t lie to yourself. Be consistent for at least 6 weeks. When your weight loss stalls you have two choices: move more and/or eat less. Repeat this process until you reach your goal weight.
    .
    For more in depth guidelines about how to set up your diet to help you reach your goals, you can download my ‘nutrition bible’ ebook from my website for only £10 👍🏼
    .
    .
    .
    ————————————————————————
    - Personalised Programming 🏋🏻‍♂️
    - Tailored Nutrition Plan 🍽
    - Progress Monitored 📊
    - Unlimited Guidance and Support 📲
    .
    #OnlineCoaching #Nutrition #HomeWorkout #abudhabi #London #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt

  •  14  0  16 January, 2020
  • Dietary adherence, in my opinion, is the single most important factor when it comes to losing body fat.
.
If you can not stick to a diet plan designed to help you lose body fat then you will not lose body fat. Sometimes it really is that simple.
.
Long term adherence is key to ensuring that you are in a calorie deficit (needed in order to lose body fat) for long enough to lose fat. If you can’t adhere to a diet then you limit the chances of staying in a calorie deficit long enough for it to have an effect on your body.
.
You often hear that people can diet Monday to Friday and then they mess up over the weekend and eat a splurge of calories. This will usually result in the individual ‘spinning their wheels’ and not improving their body composition. I’ve written a blog on this which I’ve linked in my bio if you want to read more about this!
.
The main take away from this post....STICK TO THE PLAN AND BE PATIENT ENOUGH TO GIVE IT ENOUGH TIME TO WORK!!!!
.
.
.
————————————————————————
- Personalised Programming 🏋🏻‍♂️
- Tailored Nutrition Plan 🍽
- Progress Monitored 📊
- Unlimited Guidance and Support 📲
.
#OnlineCoaching #Nutrition #HomeWorkout #abudhabi #London #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt
  • Dietary adherence, in my opinion, is the single most important factor when it comes to losing body fat.
    .
    If you can not stick to a diet plan designed to help you lose body fat then you will not lose body fat. Sometimes it really is that simple.
    .
    Long term adherence is key to ensuring that you are in a calorie deficit (needed in order to lose body fat) for long enough to lose fat. If you can’t adhere to a diet then you limit the chances of staying in a calorie deficit long enough for it to have an effect on your body.
    .
    You often hear that people can diet Monday to Friday and then they mess up over the weekend and eat a splurge of calories. This will usually result in the individual ‘spinning their wheels’ and not improving their body composition. I’ve written a blog on this which I’ve linked in my bio if you want to read more about this!
    .
    The main take away from this post....STICK TO THE PLAN AND BE PATIENT ENOUGH TO GIVE IT ENOUGH TIME TO WORK!!!!
    .
    .
    .
    ————————————————————————
    - Personalised Programming 🏋🏻‍♂️
    - Tailored Nutrition Plan 🍽
    - Progress Monitored 📊
    - Unlimited Guidance and Support 📲
    .
    #OnlineCoaching #Nutrition #HomeWorkout #abudhabi #London #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt

  •  49  0  13 January, 2020
  • I recently got asked; what was the best rep range to use in order to get leaner?
.
You want to pick a rep range that allows you to get stronger over time. Pick a rep range on any exercise that you perform and use a weight that brings you close to fatigue (within 2 reps of failure) in the muscle group you’re targeting. Sometimes take the muscle to complete failure (once a workout) and try to get stronger in these rep ranges over time.
.
Some exercises are better suited to be performed in lower rep ranges (e.g. deadlifts) and some exercises are better suited to be performed in higher rep ranges (e.g. lateral raises). Learn what rep range suits your body on each exercise and try to get stronger on these over time.
.
Now the key to getting lean aside from consistency with your training program.....your diet!!!! Get this aligned to your goal of losing body fat and then use your training program to build/sculpt your physique! Getting leaner isn’t as hard as some people make it. Exercise regularly, adhere to your diet and be patient!!!
.
.
.
————————————————————————
- Personalised Programming 🏋🏻‍♂️
- Tailored Nutrition Plan 🍽
- Progress Monitored 📊
- Unlimited Guidance and Support 📲
.
#OnlineCoaching #Nutrition #HomeWorkout #abudhabi #London #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt
  • I recently got asked; what was the best rep range to use in order to get leaner?
    .
    You want to pick a rep range that allows you to get stronger over time. Pick a rep range on any exercise that you perform and use a weight that brings you close to fatigue (within 2 reps of failure) in the muscle group you’re targeting. Sometimes take the muscle to complete failure (once a workout) and try to get stronger in these rep ranges over time.
    .
    Some exercises are better suited to be performed in lower rep ranges (e.g. deadlifts) and some exercises are better suited to be performed in higher rep ranges (e.g. lateral raises). Learn what rep range suits your body on each exercise and try to get stronger on these over time.
    .
    Now the key to getting lean aside from consistency with your training program.....your diet!!!! Get this aligned to your goal of losing body fat and then use your training program to build/sculpt your physique! Getting leaner isn’t as hard as some people make it. Exercise regularly, adhere to your diet and be patient!!!
    .
    .
    .
    ————————————————————————
    - Personalised Programming 🏋🏻‍♂️
    - Tailored Nutrition Plan 🍽
    - Progress Monitored 📊
    - Unlimited Guidance and Support 📲
    .
    #OnlineCoaching #Nutrition #HomeWorkout #abudhabi #London #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt

  •  47  2  12 January, 2020
  • Small daily consistent habits guaranteed to get you results this year...
.
- exercise daily (even if it’s just walking)🏋🏻‍♂️🚣🏻‍♂️🏊‍♂️🧘🏻‍♂️🚴🏻‍♂️⛷⛹️‍♀️🤸🏻‍♂️🏃🏻‍♂️
- eat a diet rich in nutrient dense food 🥩🥬🥚🥦🍗🥑🍚🥓🍠🥕🍫
- walk more 🚶‍♂️
- sleep more 😴🛏
- drink more water 🍶
.
Once you’ve nailed those basics consistently and made them daily habits, you can start to form a more direct plan...
.
- follow an exercise program designed for your goals.
- follow a personalised nutrition plan designed to help you reach your desired body composition.
- schedule 10 minute walks into your diary three times a day and take these walks after eating your breakfast, lunch and dinner.
- improve your sleep quality to ensure you get enough rest and recovery (black out blinds, no phones an hour before bed, regular bed time).
- drink enough water each day to combat thirst and keep your body feeling good.
.
Don’t rush the process. Take the time to make any positive lifestyle changes habits and be in it for the long term...as in the rest of your life. Put health first on your list and let everything else follow that!!!
.
.
.
————————————————————————
- Personalised Programming 🏋🏻‍♂️
- Tailored Nutrition Plan 🍽
- Progress Monitored 📊
- Unlimited Guidance and Support 📲
.
#OnlineCoaching #Nutrition #HomeWorkout #abudhabi #London #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt
  • Small daily consistent habits guaranteed to get you results this year...
    .
    - exercise daily (even if it’s just walking)🏋🏻‍♂️🚣🏻‍♂️🏊‍♂️🧘🏻‍♂️🚴🏻‍♂️⛷⛹️‍♀️🤸🏻‍♂️🏃🏻‍♂️
    - eat a diet rich in nutrient dense food 🥩🥬🥚🥦🍗🥑🍚🥓🍠🥕🍫
    - walk more 🚶‍♂️
    - sleep more 😴🛏
    - drink more water 🍶
    .
    Once you’ve nailed those basics consistently and made them daily habits, you can start to form a more direct plan...
    .
    - follow an exercise program designed for your goals.
    - follow a personalised nutrition plan designed to help you reach your desired body composition.
    - schedule 10 minute walks into your diary three times a day and take these walks after eating your breakfast, lunch and dinner.
    - improve your sleep quality to ensure you get enough rest and recovery (black out blinds, no phones an hour before bed, regular bed time).
    - drink enough water each day to combat thirst and keep your body feeling good.
    .
    Don’t rush the process. Take the time to make any positive lifestyle changes habits and be in it for the long term...as in the rest of your life. Put health first on your list and let everything else follow that!!!
    .
    .
    .
    ————————————————————————
    - Personalised Programming 🏋🏻‍♂️
    - Tailored Nutrition Plan 🍽
    - Progress Monitored 📊
    - Unlimited Guidance and Support 📲
    .
    #OnlineCoaching #Nutrition #HomeWorkout #abudhabi #London #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt

  •  38  3  7 January, 2020
  • I’m going to tell you the secret to getting in shape 😯
.
Are you ready?
.
Ok, the secret is.....that there is no secret 🧐 It sucks, I know. But, the only thing that is going to get you in shape is being consistent with your diet and training like a beast.
.
If you have searched for the magic pill or potion to help you lose weight yet you have no idea how many calories you are eating each day, then you can’t see the wood for the trees.
.
Fad diets may help you to lose weight initially, but what happens when your results stall? Are you taught how to adjust your diet in order to keep moving forward? A small bit of education on what is in your food and how to adjust your macro nutrient targets will help here. This is why having control and being consistent is key to long term results! Consistency followed by small changes when needed will result in continuous progress.
.
Your time spent training is also important. If you follow a resistance training program and you continue to try to lift more weight, do more sets and reps and/or improve your form on the exercises you perform then your body will transform for the better because of this.
.
Be consistent, be patient and be willing to put in some hard graft and you will be rewarded by getting a better physique!
. ————————————————————————
- Personalised Programming 🏋🏻‍♂️
- Tailored Nutrition Plan 🍽
- Progress Monitored 📊
- Unlimited Guidance and Support 📲
.
#OnlineTraining #OnlineCoaching #Nutrition #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt
  • I’m going to tell you the secret to getting in shape 😯
    .
    Are you ready?
    .
    Ok, the secret is.....that there is no secret 🧐 It sucks, I know. But, the only thing that is going to get you in shape is being consistent with your diet and training like a beast.
    .
    If you have searched for the magic pill or potion to help you lose weight yet you have no idea how many calories you are eating each day, then you can’t see the wood for the trees.
    .
    Fad diets may help you to lose weight initially, but what happens when your results stall? Are you taught how to adjust your diet in order to keep moving forward? A small bit of education on what is in your food and how to adjust your macro nutrient targets will help here. This is why having control and being consistent is key to long term results! Consistency followed by small changes when needed will result in continuous progress.
    .
    Your time spent training is also important. If you follow a resistance training program and you continue to try to lift more weight, do more sets and reps and/or improve your form on the exercises you perform then your body will transform for the better because of this.
    .
    Be consistent, be patient and be willing to put in some hard graft and you will be rewarded by getting a better physique!
    . ————————————————————————
    - Personalised Programming 🏋🏻‍♂️
    - Tailored Nutrition Plan 🍽
    - Progress Monitored 📊
    - Unlimited Guidance and Support 📲
    .
    #OnlineTraining #OnlineCoaching #Nutrition #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt

  •  37  0  16 November, 2019
  • Could getting adequate levels of potassium in your diet be the key to optimising health and performance!? 🤔
.
Potassium is a mineral found in many of the foods you eat. Low potassium can contribute to a vast number of problems. Ensuring you get enough (4700 mg/day) potassium every day can help to limit:
.
- Water retention.
- Heart palpitations (controls nerve signalling).
- Increases in blood sugar levels as it bonds with glucose to form glycogen so it helps to level out glucose levels in the bloodstream.
- Constipation.
- Sugar cravings due to levelling glucose levels in the blood.
- Muscle weakness due to controlling nerve signalling.
- Arthritis.
- Bloating.
- Muscle cramps and fatigue.
.
Below is a list of foods that are high in potassium that should be included in your diet DAILY:
.
Potato = 900mg
2 oranges = 900mg
1 cup of cooked spinach = 800mg
1 cup yogurt = 400mg
5oz (125g) Salmon = 700mg
12oz (300g) Beef/Lamb = 1200mg
.
This is an easy way to ensure that you get adequate potassium into your diet daily.
.
Other high potassium foods that you can include are:
.
Avocado = 975mg
1 cup Squash = 900mg
1 cup Coconut Water = 600mg
1/2 cup dried tomatoes = 900mg
1/2 cup dried Apricot = 750mg
1 Banana = 450mg
.
Adequate potassium, sodium and water will help to limit many of those problems outlined above due to controlling nerve signalling, blood glucose levels and keeping cells hydrated.
.
————————————————————————
- Personalised Programming 🏋🏻‍♂️
- Tailored Nutrition Plan 🍽
- Progress Monitored 📊
- Unlimited Guidance and Support 📲
.
#OnlineTraining #OnlineCoaching #Nutrition #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt
  • Could getting adequate levels of potassium in your diet be the key to optimising health and performance!? 🤔
    .
    Potassium is a mineral found in many of the foods you eat. Low potassium can contribute to a vast number of problems. Ensuring you get enough (4700 mg/day) potassium every day can help to limit:
    .
    - Water retention.
    - Heart palpitations (controls nerve signalling).
    - Increases in blood sugar levels as it bonds with glucose to form glycogen so it helps to level out glucose levels in the bloodstream.
    - Constipation.
    - Sugar cravings due to levelling glucose levels in the blood.
    - Muscle weakness due to controlling nerve signalling.
    - Arthritis.
    - Bloating.
    - Muscle cramps and fatigue.
    .
    Below is a list of foods that are high in potassium that should be included in your diet DAILY:
    .
    Potato = 900mg
    2 oranges = 900mg
    1 cup of cooked spinach = 800mg
    1 cup yogurt = 400mg
    5oz (125g) Salmon = 700mg
    12oz (300g) Beef/Lamb = 1200mg
    .
    This is an easy way to ensure that you get adequate potassium into your diet daily.
    .
    Other high potassium foods that you can include are:
    .
    Avocado = 975mg
    1 cup Squash = 900mg
    1 cup Coconut Water = 600mg
    1/2 cup dried tomatoes = 900mg
    1/2 cup dried Apricot = 750mg
    1 Banana = 450mg
    .
    Adequate potassium, sodium and water will help to limit many of those problems outlined above due to controlling nerve signalling, blood glucose levels and keeping cells hydrated.
    .
    ————————————————————————
    - Personalised Programming 🏋🏻‍♂️
    - Tailored Nutrition Plan 🍽
    - Progress Monitored 📊
    - Unlimited Guidance and Support 📲
    .
    #OnlineTraining #OnlineCoaching #Nutrition #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt

  •  10  0  14 November, 2019
  • Regardless of your goal you need to have a plan. The more variables for this plan that you can measure the easier it is to make adjustments if needed. These are the main variables that i focus on with my clients:
.
1) Bodyweight - measured every morning on an empty stomach. This is so you can find your average bodyweight for the week and account for various fluctuations that may occur.
.
2) Calories / Macros / Food Plan - did you stick to it? Not knowing what you’re putting into your body is a big mistake IMO. Knowing how many calories you are eating each day makes adjusting your nutrition easy. If you’re not tracking your food and you’re not progressing towards your goal, that is a clear indication that it may be an area for you to focus more on.
.
3) Energy Levels - If you’re eating a lot of food but your energy levels are rubbish, it could be down to poor absorption of nutrients, poor dietary food choices or your simply not eating enough. Even when you’re dieting to lose body fat, your energy levels shouldn’t be consistently low. A small calorie deficit can still allow for a good amount of energy to train hard and deal with the challenges of everyday life. Chronic low energy levels can also be an indication of nutrient, vitamin and mineral deficiencies which is well worth being looked into further.
.
4) Stress levels - stress is a killer. It can make everything harder with regards to getting in shape and performing well during training sessions. Chronically high stress levels need to be addressed - simple coping mechanisms can be exercise, fresh air, yoga, mediation - and if these don’t work getting professional help is advised.
.
5) Sleep - the most underrated performance enhancer around. Sleep has such a large amount of benefits it needs its own post. Put simply, sleep helps you recover from exercise and keeps your body functioning optimally. If your sleep is below par expect your results to be too.
.
6) Workouts - log these to make sure you are progressing! You should be getting better in your workouts - getting faster, stronger, fitter. Keeping track of these allows you to adjust volume and frequency when required to keep progress linear!
.
  • Regardless of your goal you need to have a plan. The more variables for this plan that you can measure the easier it is to make adjustments if needed. These are the main variables that i focus on with my clients:
    .
    1) Bodyweight - measured every morning on an empty stomach. This is so you can find your average bodyweight for the week and account for various fluctuations that may occur.
    .
    2) Calories / Macros / Food Plan - did you stick to it? Not knowing what you’re putting into your body is a big mistake IMO. Knowing how many calories you are eating each day makes adjusting your nutrition easy. If you’re not tracking your food and you’re not progressing towards your goal, that is a clear indication that it may be an area for you to focus more on.
    .
    3) Energy Levels - If you’re eating a lot of food but your energy levels are rubbish, it could be down to poor absorption of nutrients, poor dietary food choices or your simply not eating enough. Even when you’re dieting to lose body fat, your energy levels shouldn’t be consistently low. A small calorie deficit can still allow for a good amount of energy to train hard and deal with the challenges of everyday life. Chronic low energy levels can also be an indication of nutrient, vitamin and mineral deficiencies which is well worth being looked into further.
    .
    4) Stress levels - stress is a killer. It can make everything harder with regards to getting in shape and performing well during training sessions. Chronically high stress levels need to be addressed - simple coping mechanisms can be exercise, fresh air, yoga, mediation - and if these don’t work getting professional help is advised.
    .
    5) Sleep - the most underrated performance enhancer around. Sleep has such a large amount of benefits it needs its own post. Put simply, sleep helps you recover from exercise and keeps your body functioning optimally. If your sleep is below par expect your results to be too.
    .
    6) Workouts - log these to make sure you are progressing! You should be getting better in your workouts - getting faster, stronger, fitter. Keeping track of these allows you to adjust volume and frequency when required to keep progress linear!
    .

  •  37  1  13 November, 2019
  • 11 TIPS TO HELP YOU GET IN SHAPE:
.
1) Find your maintenance calories (the amount of calories you can eat without putting on or losing any weight).
.
2) Eat slightly under your maintenance calories to LOSE weight.
.
3) Eat slightly over your maintenance calories to GAIN weight (increase muscle).
.
4) Continually reassess these numbers based on how you look, feel and perform. Adjust these numbers accordingly when needed (lower your calories if your weight loss stalls/ up your calories if you still want to add more size/muscle).
.
5) Eat around 1 gram of protein per pound of bodyweight. Split your remaining calories for carbs and fat for personal preference.
.
6) Follow a predominantly resistance based training program (lift weights!).
.
7) Perform a couple of cardiovascular training sessions each week for a healthy heart and respiratory system. Do more if you enjoy it, less if you don't.
.
8) Move more than you sit.
.
9) Be patient.
.
10) Be consistent.
.
11) Try to have fun whilst you're doing all this. Realise it's a privilege to be able to choose to go and workout!
.
Drop me a message if you need help with your training or nutrition and I’ll do my best to help you out!
.
————————————————————————
- Personalised Programming 🏋🏻‍♂️
- Tailored Nutrition Plan 🍽
- Progress Monitored 📊
- Unlimited Guidance and Support 📲
.
#OnlineTraining #OnlineCoaching #Nutrition #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt
  • 11 TIPS TO HELP YOU GET IN SHAPE:
    .
    1) Find your maintenance calories (the amount of calories you can eat without putting on or losing any weight).
    .
    2) Eat slightly under your maintenance calories to LOSE weight.
    .
    3) Eat slightly over your maintenance calories to GAIN weight (increase muscle).
    .
    4) Continually reassess these numbers based on how you look, feel and perform. Adjust these numbers accordingly when needed (lower your calories if your weight loss stalls/ up your calories if you still want to add more size/muscle).
    .
    5) Eat around 1 gram of protein per pound of bodyweight. Split your remaining calories for carbs and fat for personal preference.
    .
    6) Follow a predominantly resistance based training program (lift weights!).
    .
    7) Perform a couple of cardiovascular training sessions each week for a healthy heart and respiratory system. Do more if you enjoy it, less if you don't.
    .
    8) Move more than you sit.
    .
    9) Be patient.
    .
    10) Be consistent.
    .
    11) Try to have fun whilst you're doing all this. Realise it's a privilege to be able to choose to go and workout!
    .
    Drop me a message if you need help with your training or nutrition and I’ll do my best to help you out!
    .
    ————————————————————————
    - Personalised Programming 🏋🏻‍♂️
    - Tailored Nutrition Plan 🍽
    - Progress Monitored 📊
    - Unlimited Guidance and Support 📲
    .
    #OnlineTraining #OnlineCoaching #Nutrition #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt

  •  41  3  11 November, 2019
  • Why do you eat the food that you do?
.
Have you ever thought about why you’re eating certain foods in your diet. Or do you eat out of convenience?
.
This is a typical meal for me. It ticks all the boxes of what I want in a meal...
.
- steak - packed with protein, creatine, iron and vitamin b12 (which is involved in the metabolism of every cell in the body and helps to provide energy).
- potato - easy to digest carb source that helps to remove toxins from the body. Also contains vitamin A which can help control estrogen levels in the body.
- bell peppers - contains vitamin C, folate and magnesium which help keep cells functioning optimally.
- carrots - contains magnesium, potassium, iodine and choline which helps in the absorption of fat.
.
This meal is high in nutritious minimally processed foods that fuel my body with more than just calories.
.
Yes weight loss/gain comes down to calories in versus calories out, but, not all calories are created equal. The more you can do to get the most out of your food the better you will feel, perform and look.
.
Nutrient absorption is key to ensuring that you reach your goals quickly and effectively. I always advise clients to pay attention to how they tolerate certain foods and if they have any reactions to any types of foods, then these are best avoided.
.
I like to teach my clients about the benefits of eating certain foods everyday to ensure they are feeding their bodies with everything it needs to function optimally. Calories matter a huge amount...but so does food quality.
.
————————————————————————
- Personalised Programming 🏋🏻‍♂️
- Tailored Nutrition Plan 🍽
- Progress Monitored 📊
- Unlimited Guidance and Support 📲
.
#OnlineTraining #OnlineCoaching #Nutrition #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt
  • Why do you eat the food that you do?
    .
    Have you ever thought about why you’re eating certain foods in your diet. Or do you eat out of convenience?
    .
    This is a typical meal for me. It ticks all the boxes of what I want in a meal...
    .
    - steak - packed with protein, creatine, iron and vitamin b12 (which is involved in the metabolism of every cell in the body and helps to provide energy).
    - potato - easy to digest carb source that helps to remove toxins from the body. Also contains vitamin A which can help control estrogen levels in the body.
    - bell peppers - contains vitamin C, folate and magnesium which help keep cells functioning optimally.
    - carrots - contains magnesium, potassium, iodine and choline which helps in the absorption of fat.
    .
    This meal is high in nutritious minimally processed foods that fuel my body with more than just calories.
    .
    Yes weight loss/gain comes down to calories in versus calories out, but, not all calories are created equal. The more you can do to get the most out of your food the better you will feel, perform and look.
    .
    Nutrient absorption is key to ensuring that you reach your goals quickly and effectively. I always advise clients to pay attention to how they tolerate certain foods and if they have any reactions to any types of foods, then these are best avoided.
    .
    I like to teach my clients about the benefits of eating certain foods everyday to ensure they are feeding their bodies with everything it needs to function optimally. Calories matter a huge amount...but so does food quality.
    .
    ————————————————————————
    - Personalised Programming 🏋🏻‍♂️
    - Tailored Nutrition Plan 🍽
    - Progress Monitored 📊
    - Unlimited Guidance and Support 📲
    .
    #OnlineTraining #OnlineCoaching #Nutrition #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt

  •  27  0  7 November, 2019
  • Even though this conversation is obviously a humorous one, it does hold some truth to it.
.
Over the years that I’ve been coaching there is one thing that always rings true when someone says they’ve done ‘everything possible’ to lose weight. The single question I reply to this statement with is this:
.
“How many calories are you currently eating each day?”
.
To save some time here I’ll just say that they have no idea.
.
The plan from here is simple. Coach them to understand how to track the food that they eat. Once this life skill is obtained we can then coach them on what is in the food that they are eating and then give them some macro nutrient targets (grams of protein, carbs and fat) to aim for.
.
After a few weeks of tracking calories they actually lose weight. As long as the clients then check in with me once a week every week I can coach them to continue to lose body fat and teach them how to adjust their macros as and when needed!
.
Weight loss is as simple and complicated as individuals make it. Track your calories and be consistent with hitting your macros day in day out for a prolonged period of time and your body WILL change for the better! I guarantee it!
.
.
📸 @stanefferding
.
.
————————————————————————
- Personalised Programming 🏋🏻‍♂️
- Tailored Nutrition Plan 🍽
- Progress Monitored 📊
- Unlimited Guidance and Support 📲
.
#OnlineTraining #OnlineCoaching #Nutrition #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt
  • Even though this conversation is obviously a humorous one, it does hold some truth to it.
    .
    Over the years that I’ve been coaching there is one thing that always rings true when someone says they’ve done ‘everything possible’ to lose weight. The single question I reply to this statement with is this:
    .
    “How many calories are you currently eating each day?”
    .
    To save some time here I’ll just say that they have no idea.
    .
    The plan from here is simple. Coach them to understand how to track the food that they eat. Once this life skill is obtained we can then coach them on what is in the food that they are eating and then give them some macro nutrient targets (grams of protein, carbs and fat) to aim for.
    .
    After a few weeks of tracking calories they actually lose weight. As long as the clients then check in with me once a week every week I can coach them to continue to lose body fat and teach them how to adjust their macros as and when needed!
    .
    Weight loss is as simple and complicated as individuals make it. Track your calories and be consistent with hitting your macros day in day out for a prolonged period of time and your body WILL change for the better! I guarantee it!
    .
    .
    📸 @stanefferding
    .
    .
    ————————————————————————
    - Personalised Programming 🏋🏻‍♂️
    - Tailored Nutrition Plan 🍽
    - Progress Monitored 📊
    - Unlimited Guidance and Support 📲
    .
    #OnlineTraining #OnlineCoaching #Nutrition #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt

  •  27  2  6 November, 2019
  • Regardless of your goal you need to have a plan. The more variables for this plan that you can measure the easier it is to make adjustments if needed. These are the main variables that i focus on with my clients:
.
1) Bodyweight - measured every morning on an empty stomach. This is so you can find your average bodyweight for the week and account for various fluctuations that may occur.
.
2) Calories / Macros / Food Plan - did you stick to it? Not knowing what you’re putting into your body is a big mistake IMO. Knowing how many calories you are eating each day makes adjusting your nutrition easy. If you’re not tracking your food and you’re not progressing towards your goal, that is a clear indication that it may be an area for you to focus more on.
.
3) Energy Levels - If you’re eating a lot of food but your energy levels are rubbish, it could be down to poor absorption of nutrients, poor dietary food choices or your simply not eating enough. Even when you’re dieting to lose body fat, your energy levels shouldn’t be consistently low. A small calorie deficit can still allow for a good amount of energy to train hard and deal with the challenges of everyday life. Chronic low energy levels can also be an indication of nutrient, vitamin and mineral deficiencies which is well worth being looked into further.
.
4) Stress levels - stress is a killer. It can make everything harder with regards to getting in shape and performing well during training sessions. Chronically high stress levels need to be addressed - simple coping mechanisms can be exercise, fresh air, yoga, mediation - and if these don’t work getting professional help is advised.
.
5) Sleep - the most underrated performance enhancer around. Sleep has such a large amount of benefits it needs its own post. Put simply, sleep helps you recover from exercise and keeps your body functioning optimally. If your sleep is below par expect your results to be too.
.
6) Workouts - log these to make sure you are progressing! You should be getting better in your workouts - getting faster, stronger, fitter. Keeping track of these allows you to adjust volume and frequency when required to keep progress linear!
.
  • Regardless of your goal you need to have a plan. The more variables for this plan that you can measure the easier it is to make adjustments if needed. These are the main variables that i focus on with my clients:
    .
    1) Bodyweight - measured every morning on an empty stomach. This is so you can find your average bodyweight for the week and account for various fluctuations that may occur.
    .
    2) Calories / Macros / Food Plan - did you stick to it? Not knowing what you’re putting into your body is a big mistake IMO. Knowing how many calories you are eating each day makes adjusting your nutrition easy. If you’re not tracking your food and you’re not progressing towards your goal, that is a clear indication that it may be an area for you to focus more on.
    .
    3) Energy Levels - If you’re eating a lot of food but your energy levels are rubbish, it could be down to poor absorption of nutrients, poor dietary food choices or your simply not eating enough. Even when you’re dieting to lose body fat, your energy levels shouldn’t be consistently low. A small calorie deficit can still allow for a good amount of energy to train hard and deal with the challenges of everyday life. Chronic low energy levels can also be an indication of nutrient, vitamin and mineral deficiencies which is well worth being looked into further.
    .
    4) Stress levels - stress is a killer. It can make everything harder with regards to getting in shape and performing well during training sessions. Chronically high stress levels need to be addressed - simple coping mechanisms can be exercise, fresh air, yoga, mediation - and if these don’t work getting professional help is advised.
    .
    5) Sleep - the most underrated performance enhancer around. Sleep has such a large amount of benefits it needs its own post. Put simply, sleep helps you recover from exercise and keeps your body functioning optimally. If your sleep is below par expect your results to be too.
    .
    6) Workouts - log these to make sure you are progressing! You should be getting better in your workouts - getting faster, stronger, fitter. Keeping track of these allows you to adjust volume and frequency when required to keep progress linear!
    .

  •  52  2  1 November, 2019
  • If you have ever trained with me, or are following one of my nutrition plans to lose body fat and positively change body composition, you’ll know that I preach about eating as many calories as possible whilst still reducing body fat.
.
There are a few reasons for this...
.
1. Eating small amounts of food everyday, for a long period of time, is tedious, boring and hard.
.
2. If you begin your diet eating too few calories and exercising a lot, then you leave yourself nowhere to go once results start to stall.
.
3. Food is fuel. Fuel is needed to train hard enough to transform your body composition. Not enough fuel = sub optimal training sessions.
.
4. Constantly feeling tired and fatigued is not normal. Energy levels should never be consistently low. Eat to nourish your body and provide it with the fuel it needs to perform.
.
5. There is always more going on ‘under the hood’ with regards to your body ‘running efficiently’ (energy, hormones, regulation of bodily functions, sex drive etc). Chronic consistent under eating will negatively effect these!
.
6. You increase the chances of losing muscle mass whilst holding onto body fat by consistently under eating. As testosterone levels (both in males and females) will drop due to the caloric restriction and increase in exercise, estrogen levels increase as will extra cellular water retention. Extra cellular water retention makes your skin look spongy and soft and often makes you look ‘fatter’ than you are. As caloric restriction has been going on for a prolonged period of time you will most likely be using muscle as a fuel source. This leads to low lean muscle mass (as it’s now used as fuel for energy) whilst holding onto body fat, often known as ‘skinny fat’.
.
With all of my clients I’ll get them to fill in a daily check in sheet which measures sleep, energy, stress, body weight and activity each day. Monitoring these variables daily, as well as taking weekly progress pictures, provides me with valuable information to ensure that the training and nutrition protocol is working as it should be.
.
Continued in comments 👇
  • If you have ever trained with me, or are following one of my nutrition plans to lose body fat and positively change body composition, you’ll know that I preach about eating as many calories as possible whilst still reducing body fat.
    .
    There are a few reasons for this...
    .
    1. Eating small amounts of food everyday, for a long period of time, is tedious, boring and hard.
    .
    2. If you begin your diet eating too few calories and exercising a lot, then you leave yourself nowhere to go once results start to stall.
    .
    3. Food is fuel. Fuel is needed to train hard enough to transform your body composition. Not enough fuel = sub optimal training sessions.
    .
    4. Constantly feeling tired and fatigued is not normal. Energy levels should never be consistently low. Eat to nourish your body and provide it with the fuel it needs to perform.
    .
    5. There is always more going on ‘under the hood’ with regards to your body ‘running efficiently’ (energy, hormones, regulation of bodily functions, sex drive etc). Chronic consistent under eating will negatively effect these!
    .
    6. You increase the chances of losing muscle mass whilst holding onto body fat by consistently under eating. As testosterone levels (both in males and females) will drop due to the caloric restriction and increase in exercise, estrogen levels increase as will extra cellular water retention. Extra cellular water retention makes your skin look spongy and soft and often makes you look ‘fatter’ than you are. As caloric restriction has been going on for a prolonged period of time you will most likely be using muscle as a fuel source. This leads to low lean muscle mass (as it’s now used as fuel for energy) whilst holding onto body fat, often known as ‘skinny fat’.
    .
    With all of my clients I’ll get them to fill in a daily check in sheet which measures sleep, energy, stress, body weight and activity each day. Monitoring these variables daily, as well as taking weekly progress pictures, provides me with valuable information to ensure that the training and nutrition protocol is working as it should be.
    .
    Continued in comments 👇

  •  65  1  31 October, 2019
  • How do you monitor progress even when the number on your weighing scales doesn’t move?
.
There are multiple reasons as to why your body weight may remain the same yet you’re still progressing on your training and nutrition plan - increased muscle mass whilst body fat has reduced being the main one. But how else can you monitor results to ensure progress is being made?
.
- Progress pictures - taken weekly at the same time of day.
- How your clothes fit.
- How you’re feeling - increased energy and improved mood.
- You feel more comfortable in your own skin.
- You are stronger in your workouts.
- Your sleep and recovery from workouts is better.
.
These are just some of the variables I will look at to ensure a training and nutrition plan is working for a client. The progress pictures and how clothes fit are the main things I look for to ensure body composition is improving. The other variables are measures of health. If these improve I know the training volume is enough to produce gains without overloading the individual. I can also ensure that the individuals diet is working to help them reach their goal without making them feel drained or constantly fatigued.
.
Hopefully this helps those of you who fixate on the number on the scales a few other ‘check points’ to help keep your results linear.
.
————————————————————————
- Personalised Programming 🏋🏻‍♂️
- Tailored Nutrition Plan 🍽
- Progress Monitored 📊
- Unlimited Guidance and Support 📲
.
#OnlineTraining #OnlineCoaching #Nutrition #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt
  • How do you monitor progress even when the number on your weighing scales doesn’t move?
    .
    There are multiple reasons as to why your body weight may remain the same yet you’re still progressing on your training and nutrition plan - increased muscle mass whilst body fat has reduced being the main one. But how else can you monitor results to ensure progress is being made?
    .
    - Progress pictures - taken weekly at the same time of day.
    - How your clothes fit.
    - How you’re feeling - increased energy and improved mood.
    - You feel more comfortable in your own skin.
    - You are stronger in your workouts.
    - Your sleep and recovery from workouts is better.
    .
    These are just some of the variables I will look at to ensure a training and nutrition plan is working for a client. The progress pictures and how clothes fit are the main things I look for to ensure body composition is improving. The other variables are measures of health. If these improve I know the training volume is enough to produce gains without overloading the individual. I can also ensure that the individuals diet is working to help them reach their goal without making them feel drained or constantly fatigued.
    .
    Hopefully this helps those of you who fixate on the number on the scales a few other ‘check points’ to help keep your results linear.
    .
    ————————————————————————
    - Personalised Programming 🏋🏻‍♂️
    - Tailored Nutrition Plan 🍽
    - Progress Monitored 📊
    - Unlimited Guidance and Support 📲
    .
    #OnlineTraining #OnlineCoaching #Nutrition #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt

  •  13  0  31 October, 2019
  • Going out to eat whilst dieting can be a nightmare for some people. But it doesn’t have to be if you use a few of these tips 👇
.
- Order meals that are easily trackable.
- Choose grilled meats/fish and ask for them to be cooked without oil/butter.
- Have a baked potato (without butter) or steamed rice instead of fries, mashed potatoes or fried rice.
- Have a salad and ask for the dressing to be put on the side.
- Don’t have a meal with too many parts to it....this can be a nightmare to track.
- Don’t have a meal that has a sauce. It’s impossible to know exactly what is in a sauce or dressing.
- Skip the starter and just eat a main meal.
- Skip dessert and just eat a main meal.
- Don’t drink your calories whilst you eat 🍸 🍹 🍷
.
As with most things in life, it’s easier to keep things simple. The simpler the meal the easier it is to track and the less it will derail you from your plan.
.
My go to meal when I eat out....steak (grilled - no oil or butter), baked potato (no butter) and side salad (dressing on the side).
.
————————————————————————
- Personalised Programming 🏋🏻‍♂️
- Tailored Nutrition Plan 🍽
- Progress Monitored 📊
- Unlimited Guidance and Support 📲
.
#OnlineTraining #OnlineCoaching #Nutrition #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt
  • Going out to eat whilst dieting can be a nightmare for some people. But it doesn’t have to be if you use a few of these tips 👇
    .
    - Order meals that are easily trackable.
    - Choose grilled meats/fish and ask for them to be cooked without oil/butter.
    - Have a baked potato (without butter) or steamed rice instead of fries, mashed potatoes or fried rice.
    - Have a salad and ask for the dressing to be put on the side.
    - Don’t have a meal with too many parts to it....this can be a nightmare to track.
    - Don’t have a meal that has a sauce. It’s impossible to know exactly what is in a sauce or dressing.
    - Skip the starter and just eat a main meal.
    - Skip dessert and just eat a main meal.
    - Don’t drink your calories whilst you eat 🍸 🍹 🍷
    .
    As with most things in life, it’s easier to keep things simple. The simpler the meal the easier it is to track and the less it will derail you from your plan.
    .
    My go to meal when I eat out....steak (grilled - no oil or butter), baked potato (no butter) and side salad (dressing on the side).
    .
    ————————————————————————
    - Personalised Programming 🏋🏻‍♂️
    - Tailored Nutrition Plan 🍽
    - Progress Monitored 📊
    - Unlimited Guidance and Support 📲
    .
    #OnlineTraining #OnlineCoaching #Nutrition #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt

  •  14  0  30 October, 2019
  • The simple reason as to why you’re not losing weight is that you’re eating more calories than you’re burning off.
.
Here’s what you can do to help:
.
—> track your calories. This is a big one for me. If you truly want to take the guess work out of exactly how many calories you’re consuming then you NEED to track your calories. I’ve worked with thousands of people over the years, and the best results come from doing this!
.
—> you don’t eat enough protein and so you are over eating carbs and fat. Protein rebuilds and repairs muscle which is extremely important for those of us who work out. More muscle = more calories burnt at rest = faster fat loss gains. You also look better naked with more muscle and limit the chances of getting skinny fat. Females I guarantee you that you don’t eat enough protein if you’re not tracking your food already.
.
—> you don’t work out as hard as you think you do. Your time in the gym is an opportunity for you to put some work in to transform your body! If you leave reps in the tank, are too busy snapchatting and taking photos of yourself instead of training, then you need to rethink your work ethic. Give every session 100% of your focus and energy and train as hard as you can. You will become stronger, faster and fitter and this in turn will allow your body to transform due to being able to do more (sets/reps/weight)!
.
—> you sit for most of the time. You get out of bed, sit down to eat breakfast, sit in your car to go to work, sit at your desk for 8 hours at work, sit in your car to come home, sit to eat dinner and then go to bed. Sound familiar? A 45-60 minute workout will not save you!! You need to get up off your arse and move every hour of every day. 10 minutes of movement every hour. Walk around when you are on your phone, go for a walk at lunch and after your dinner. Park further away from the front door so you have to walk further to and from your car or better still cycle to work! The options are there to get “extra work” in...you just have to be committed enough to DO IT!
.
If alarms bells are ringing with any of these then drop me a message and let’s see if we can develop a plan to help you reach your dream body!
.
  • The simple reason as to why you’re not losing weight is that you’re eating more calories than you’re burning off.
    .
    Here’s what you can do to help:
    .
    —> track your calories. This is a big one for me. If you truly want to take the guess work out of exactly how many calories you’re consuming then you NEED to track your calories. I’ve worked with thousands of people over the years, and the best results come from doing this!
    .
    —> you don’t eat enough protein and so you are over eating carbs and fat. Protein rebuilds and repairs muscle which is extremely important for those of us who work out. More muscle = more calories burnt at rest = faster fat loss gains. You also look better naked with more muscle and limit the chances of getting skinny fat. Females I guarantee you that you don’t eat enough protein if you’re not tracking your food already.
    .
    —> you don’t work out as hard as you think you do. Your time in the gym is an opportunity for you to put some work in to transform your body! If you leave reps in the tank, are too busy snapchatting and taking photos of yourself instead of training, then you need to rethink your work ethic. Give every session 100% of your focus and energy and train as hard as you can. You will become stronger, faster and fitter and this in turn will allow your body to transform due to being able to do more (sets/reps/weight)!
    .
    —> you sit for most of the time. You get out of bed, sit down to eat breakfast, sit in your car to go to work, sit at your desk for 8 hours at work, sit in your car to come home, sit to eat dinner and then go to bed. Sound familiar? A 45-60 minute workout will not save you!! You need to get up off your arse and move every hour of every day. 10 minutes of movement every hour. Walk around when you are on your phone, go for a walk at lunch and after your dinner. Park further away from the front door so you have to walk further to and from your car or better still cycle to work! The options are there to get “extra work” in...you just have to be committed enough to DO IT!
    .
    If alarms bells are ringing with any of these then drop me a message and let’s see if we can develop a plan to help you reach your dream body!
    .

  •  36  3  30 October, 2019
  • S U P E R F O O D S
.
When the term ‘superfoods’ is stated it’s usually followed with examples of berries, açai and gogi berries. Now, even though these foods are ‘super’ in terms of the nutrient profile they possess, I do however feel that there are better foods to eat everyday that possess a far greater ‘super power’.
.
Here’s some examples:
.
- sweet potatoes, carrots and oranges —> contain vit A, magnesium, potassium (keeps cells functioning optimally), calcium (a prebiotic which improves gut health), choline (helps in the absorption of fat & reduces inflammation) and iodine (needed for the production of the thyroid hormone responsible for metabolism).
- cooked spinach & bell peppers —> contains vit C, vit K1, folate and magnesium.
- whole eggs —> contains vit K2, choline and biotin (a water soluble B vitamin involved in the utilisation of protein (amino acids), carbs & fats).
- Greek Yogurt —> contains protein, iron, calcium & potassium (helps keep blood volume in check & ensures oxygenated blood is delivered to tissues in the body).
- red meat —> contains B vitamins, creatine, iron & protein (your perfect muscle building cocktail).
.
Eat these foods regularly (as in everyday) and you’ll reap the benefits!!
.
.
.
————————————————————————
- Personalised Programming 🏋🏻‍♂️
- Tailored Nutrition Plan 🍽
- Progress Monitored 📊
- Unlimited Guidance and Support 📲
.
#OnlineTraining #OnlineCoaching #Nutrition #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt
  • S U P E R F O O D S
    .
    When the term ‘superfoods’ is stated it’s usually followed with examples of berries, açai and gogi berries. Now, even though these foods are ‘super’ in terms of the nutrient profile they possess, I do however feel that there are better foods to eat everyday that possess a far greater ‘super power’.
    .
    Here’s some examples:
    .
    - sweet potatoes, carrots and oranges —> contain vit A, magnesium, potassium (keeps cells functioning optimally), calcium (a prebiotic which improves gut health), choline (helps in the absorption of fat & reduces inflammation) and iodine (needed for the production of the thyroid hormone responsible for metabolism).
    - cooked spinach & bell peppers —> contains vit C, vit K1, folate and magnesium.
    - whole eggs —> contains vit K2, choline and biotin (a water soluble B vitamin involved in the utilisation of protein (amino acids), carbs & fats).
    - Greek Yogurt —> contains protein, iron, calcium & potassium (helps keep blood volume in check & ensures oxygenated blood is delivered to tissues in the body).
    - red meat —> contains B vitamins, creatine, iron & protein (your perfect muscle building cocktail).
    .
    Eat these foods regularly (as in everyday) and you’ll reap the benefits!!
    .
    .
    .
    ————————————————————————
    - Personalised Programming 🏋🏻‍♂️
    - Tailored Nutrition Plan 🍽
    - Progress Monitored 📊
    - Unlimited Guidance and Support 📲
    .
    #OnlineTraining #OnlineCoaching #Nutrition #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt

  •  15  0  29 October, 2019
  • Paying closer attention to you Non-Exercise Activity Thermogenesis, also known as NEAT, could be the easiest way to fast track your body fat reduction results.
.
In basic terms, NEAT is movement throughout the day that burns calories outside of conventional exercise.
.
Things like walking, gardening, shopping, playing with your kids, cleaning and anything of similarity are all prime examples of NEAT.
.
That’s great and all Adam, but how can this translate to burning more body fat?
.
Well, if you swipe 👈 you’ll see the graph showing the components of total daily energy expenditure (taken from Maclean et al., 2011). As the graph indicates, NEAT has a bigger impact on overall calorie burn through the day than exercise. So, the more you can move outside of your gym sessions the more calories you’ll burn and better your chance of burning body fat (as long as your nutrition is in check).
.
A simple measurable form of NEAT that I use with my clients is two daily 10 minute walks. One done after breakfast and one done in the evening. Once results begin to plateau we can keep all other variables consistent (gym training and nutrition) but add a third 10 minute walk in each day. This will then keep results moving forward and stop the plateau! Simple, easy and measurable.
.
You’ll still need to train 🏋🏻‍♀️ to ensure you maintain and/or build muscle mass and that you look amazing once you’re at a lower level of body fat.
.
————————————————————————
- Personalised Programming 🏋🏻‍♂️
- Tailored Nutrition Plan 🍽
- Progress Monitored 📊
- Unlimited Guidance and Support 📲
.
#OnlineTraining #OnlineCoaching #Nutrition #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt
  • Paying closer attention to you Non-Exercise Activity Thermogenesis, also known as NEAT, could be the easiest way to fast track your body fat reduction results.
    .
    In basic terms, NEAT is movement throughout the day that burns calories outside of conventional exercise.
    .
    Things like walking, gardening, shopping, playing with your kids, cleaning and anything of similarity are all prime examples of NEAT.
    .
    That’s great and all Adam, but how can this translate to burning more body fat?
    .
    Well, if you swipe 👈 you’ll see the graph showing the components of total daily energy expenditure (taken from Maclean et al., 2011). As the graph indicates, NEAT has a bigger impact on overall calorie burn through the day than exercise. So, the more you can move outside of your gym sessions the more calories you’ll burn and better your chance of burning body fat (as long as your nutrition is in check).
    .
    A simple measurable form of NEAT that I use with my clients is two daily 10 minute walks. One done after breakfast and one done in the evening. Once results begin to plateau we can keep all other variables consistent (gym training and nutrition) but add a third 10 minute walk in each day. This will then keep results moving forward and stop the plateau! Simple, easy and measurable.
    .
    You’ll still need to train 🏋🏻‍♀️ to ensure you maintain and/or build muscle mass and that you look amazing once you’re at a lower level of body fat.
    .
    ————————————————————————
    - Personalised Programming 🏋🏻‍♂️
    - Tailored Nutrition Plan 🍽
    - Progress Monitored 📊
    - Unlimited Guidance and Support 📲
    .
    #OnlineTraining #OnlineCoaching #Nutrition #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #Muscle #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #teamawpt

  •  28  1  29 October, 2019
  • I only recommend very few supplements as I feel diet and lifestyle can be the best way to get nutrients in your body. The five supplements I am going to suggest for you to use are:
.
1) Vitamin D3 - the powerhouse of the immune system and helps to increase insulin sensitivity (helps us use carbs for energy). I recommend using @puorilife vit d3.

2) Sodium - not a supplement as such but something we need to pay close attention to. Sodium is an electrolyte that is used in many functions within the body; including keeping the heart healthy, kidneys functioning correctly, regulating the absorption of glucose and regulating fluid levels within the body. We want you to aim for 2000mg-3000mg of sodium a day as a minimum. Use Pink Himalayan Sea Salt and not table salt (sodium chloride) due to it mineral profile.
.
3) Omega 3 Fish Oils - these are fantastic for enhancing recovery. Look for a fish oil that contains as close to 1000mg of DHA and EPA per serving. Omega 3s can help to reduce joint and muscle soreness and improve recovery between bouts of intense exercise. I recommend using @puorilife omega 3s.
.
4) Vitamin B12 - helps fight fatigue, lethargy and depression. It is involved in the metabolism of every cell and being deficient in vitamin B12 can cause several health problems. As long as it is pure vitamin B12, any brand will be good for this supplement.
.
5) Protein Powder - the most important macro nutrient and the one that clients always struggle to eat enough of. Protein repairs and rebuilds muscle tissue and is essential for our bodies to function efficiently. Protein powder (whether whey or a vegan blend) is an easy way to ensure you’re consuming enough protein each day. I recommend @geneticsupps for protein powder.
.
I will elaborate on a few of these supplements in future posts, but, if you’re after more in depth information, I have an ebook that covers essential nutrients and how to include them in your diet! Available via my website - www.awpthub.com
.
————————————————————————
- Personalised Programming 🏋🏻‍♂️
- Tailored Nutrition Plan 🍽
- Progress Monitored 📊
- Unlimited Guidance and Support 📲
  • I only recommend very few supplements as I feel diet and lifestyle can be the best way to get nutrients in your body. The five supplements I am going to suggest for you to use are:
    .
    1) Vitamin D3 - the powerhouse of the immune system and helps to increase insulin sensitivity (helps us use carbs for energy). I recommend using @puorilife vit d3.

    2) Sodium - not a supplement as such but something we need to pay close attention to. Sodium is an electrolyte that is used in many functions within the body; including keeping the heart healthy, kidneys functioning correctly, regulating the absorption of glucose and regulating fluid levels within the body. We want you to aim for 2000mg-3000mg of sodium a day as a minimum. Use Pink Himalayan Sea Salt and not table salt (sodium chloride) due to it mineral profile.
    .
    3) Omega 3 Fish Oils - these are fantastic for enhancing recovery. Look for a fish oil that contains as close to 1000mg of DHA and EPA per serving. Omega 3s can help to reduce joint and muscle soreness and improve recovery between bouts of intense exercise. I recommend using @puorilife omega 3s.
    .
    4) Vitamin B12 - helps fight fatigue, lethargy and depression. It is involved in the metabolism of every cell and being deficient in vitamin B12 can cause several health problems. As long as it is pure vitamin B12, any brand will be good for this supplement.
    .
    5) Protein Powder - the most important macro nutrient and the one that clients always struggle to eat enough of. Protein repairs and rebuilds muscle tissue and is essential for our bodies to function efficiently. Protein powder (whether whey or a vegan blend) is an easy way to ensure you’re consuming enough protein each day. I recommend @geneticsupps for protein powder.
    .
    I will elaborate on a few of these supplements in future posts, but, if you’re after more in depth information, I have an ebook that covers essential nutrients and how to include them in your diet! Available via my website - www.awpthub.com
    .
    ————————————————————————
    - Personalised Programming 🏋🏻‍♂️
    - Tailored Nutrition Plan 🍽
    - Progress Monitored 📊
    - Unlimited Guidance and Support 📲

  •  21  2  29 October, 2019
  • I’ve launched 3 new eBooks that are now available on my website 🙌
.
I’ll post a more in depth description of each of the eBooks but this is a brief description:
.
- Built to Perform = this is a program that has you completing 5 full body workouts across the week. The volume and intensity of the exercises training each body part has been spread out across the workouts of the week to ensure that you are progressing without over training!
.
- Strength, Power & Conditioning = this program contains complexes that focus on certain movement patterns (over head press, squat, deadlift and bench press). Each of these workouts are structured to get a lot of quality work done in a time efficient manner. The workouts are definitely not easy but they are very worth while and produce outstanding results on improving strength and body composition.
.
- Fast and Furious = this program has been developed to help those of you who have limited time to workout. Each of the 5 workouts focuses on a movement pattern and body part each day. These workouts should take 30 minutes or less to complete.
.
There are more details about these eBooks on my website, so head to that if you want more information.
.
👉 www.awpthub.com 👈
. .
.
.
***Programs and @triplegclothing1 available at www.awpthub.com - links in my bio***
.
#GarageGymGladiator #PayTheMan #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #DoWhatMakesYouHappy #teamawpt
  • I’ve launched 3 new eBooks that are now available on my website 🙌
    .
    I’ll post a more in depth description of each of the eBooks but this is a brief description:
    .
    - Built to Perform = this is a program that has you completing 5 full body workouts across the week. The volume and intensity of the exercises training each body part has been spread out across the workouts of the week to ensure that you are progressing without over training!
    .
    - Strength, Power & Conditioning = this program contains complexes that focus on certain movement patterns (over head press, squat, deadlift and bench press). Each of these workouts are structured to get a lot of quality work done in a time efficient manner. The workouts are definitely not easy but they are very worth while and produce outstanding results on improving strength and body composition.
    .
    - Fast and Furious = this program has been developed to help those of you who have limited time to workout. Each of the 5 workouts focuses on a movement pattern and body part each day. These workouts should take 30 minutes or less to complete.
    .
    There are more details about these eBooks on my website, so head to that if you want more information.
    .
    👉 www.awpthub.com 👈
    . .
    .
    .
    ***Programs and @triplegclothing1 available at www.awpthub.com - links in my bio***
    .
    #GarageGymGladiator #PayTheMan #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #DoWhatMakesYouHappy #teamawpt

  •  45  3  8 October, 2019
  • Intent on an exercise is key to ensure that the muscle(s) you’re targeting actually do the work to move the weight. This is often described as the ‘mind to muscle connection’. Quite simply you have to think about the muscle contracting when you perform an exercise and therefore ensure it’s doing its job of moving the weight, and so getting the stimulus to increase in size and strength.
.
Some individuals struggle with this mind to muscle connection, as they find it difficult to think about what the targeted muscle is doing alongside all of the specific cues of performing an exercise correctly. This is bound to happen as there’s a lot to think about during weight lifting exercises.
.
A simpler way to exploit this mind to muscle connection is to pause at the point of maximal contraction on an exercise. If you take the seated cable row in the video as an example, you’ll see that I pause for a couple of seconds at the part of the movement where my muscles are contracting as hard as they can. This allows me to make sure that my back muscles are getting the most amount of work that they can every repetition that they perform.
.
You can apply this logic to most exercises you do in the gym. Some of the heavier lifts that you perform where you’re trying to gain maximal strength may not work well with this technique. But on your lighter accessory exercises I have found this technique to be fantastic in helping my muscles to grow in strength and size! Don’t let your ego take over in weight selection but equally make sure that you are having to work hard to move the weight with good form!
.
.
.
.
***Programs and @triplegclothing1 available at www.awpthub.com - links in my bio***
.
#GarageGymGladiator #PayTheMan #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #DoWhatMakesYouHappy #teamawpt
  • Intent on an exercise is key to ensure that the muscle(s) you’re targeting actually do the work to move the weight. This is often described as the ‘mind to muscle connection’. Quite simply you have to think about the muscle contracting when you perform an exercise and therefore ensure it’s doing its job of moving the weight, and so getting the stimulus to increase in size and strength.
    .
    Some individuals struggle with this mind to muscle connection, as they find it difficult to think about what the targeted muscle is doing alongside all of the specific cues of performing an exercise correctly. This is bound to happen as there’s a lot to think about during weight lifting exercises.
    .
    A simpler way to exploit this mind to muscle connection is to pause at the point of maximal contraction on an exercise. If you take the seated cable row in the video as an example, you’ll see that I pause for a couple of seconds at the part of the movement where my muscles are contracting as hard as they can. This allows me to make sure that my back muscles are getting the most amount of work that they can every repetition that they perform.
    .
    You can apply this logic to most exercises you do in the gym. Some of the heavier lifts that you perform where you’re trying to gain maximal strength may not work well with this technique. But on your lighter accessory exercises I have found this technique to be fantastic in helping my muscles to grow in strength and size! Don’t let your ego take over in weight selection but equally make sure that you are having to work hard to move the weight with good form!
    .
    .
    .
    .
    ***Programs and @triplegclothing1 available at www.awpthub.com - links in my bio***
    .
    #GarageGymGladiator #PayTheMan #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #DoWhatMakesYouHappy #teamawpt

  •  37  2  1 October, 2019

Top #TeamAWPT Posts

  • “You can’t build a house without laying down solid foundations first”
.
☝️This couldn’t be more true for training too. Concentrating the majority of your time on building a solid base is paramount to any successful training plan.
.
The ‘big lifts’, such as the squat, deadlift, lunge, bench press, overhead press, pull up and tricep dip, should be the cornerstone of your training plan. If you concentrate most of your time and energy on getting better and stronger with these lifts, you’ll reap the benefits.
.
All of these exercises are multi joint movements - you work multiple muscles each repetition. This means you get more ‘bang for your buck’ than if the majority of your training was with isolation exercises (bicep curls, lateral raises, leg extensions etc).
.
There is always a time and place for these isolation exercises, but, they shouldn’t take up the majority of your training time. If they do, you may want to reassess your program.
.
Clients that I train have a limited amount of time to workout each week. Usually 3-4 hours a week. I want to make the most of these sessions by training as hard as we can and lifting the most amount of weight. We’ll always start with the heavy compound lifts and finish with the conditioning/bodybuilding work if we have time!
.
The ‘big’ compound lifts that we first spoke about hit more muscles, allow you to lift a greater amount of weight and burn more calories in the process. So, whether your goal is to get bigger and stronger or to lose body fat, these foundational exercises MUST be a part of your plan!
.
.
.
***Programs and @triplegclothing1 available at www.awpthub.com - links in my bio***
.
#GarageGymGladiator #PayTheMan #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #DoWhatMakesYouHappy #teamawpt
  • “You can’t build a house without laying down solid foundations first”
    .
    ☝️This couldn’t be more true for training too. Concentrating the majority of your time on building a solid base is paramount to any successful training plan.
    .
    The ‘big lifts’, such as the squat, deadlift, lunge, bench press, overhead press, pull up and tricep dip, should be the cornerstone of your training plan. If you concentrate most of your time and energy on getting better and stronger with these lifts, you’ll reap the benefits.
    .
    All of these exercises are multi joint movements - you work multiple muscles each repetition. This means you get more ‘bang for your buck’ than if the majority of your training was with isolation exercises (bicep curls, lateral raises, leg extensions etc).
    .
    There is always a time and place for these isolation exercises, but, they shouldn’t take up the majority of your training time. If they do, you may want to reassess your program.
    .
    Clients that I train have a limited amount of time to workout each week. Usually 3-4 hours a week. I want to make the most of these sessions by training as hard as we can and lifting the most amount of weight. We’ll always start with the heavy compound lifts and finish with the conditioning/bodybuilding work if we have time!
    .
    The ‘big’ compound lifts that we first spoke about hit more muscles, allow you to lift a greater amount of weight and burn more calories in the process. So, whether your goal is to get bigger and stronger or to lose body fat, these foundational exercises MUST be a part of your plan!
    .
    .
    .
    ***Programs and @triplegclothing1 available at www.awpthub.com - links in my bio***
    .
    #GarageGymGladiator #PayTheMan #HomeWorkout #Motivation #Kettlebells #BeastMode #homegym #workout #GymRat #GarageGym #Muscle #Fitness #Health #Exercise #Training #Gym #Bodybuilding #FitFam #FitnessMotivation #strengthtraining #WeightLifting #Strongman #crossfit #StrongNotSkinny #Aesthetics #PersonalTraining #DoWhatMakesYouHappy #teamawpt

  •  44  5  23 July, 2019