Personal trainer articles

3 Workouts to get that V-shape

If masculinity had a ‘look,’ the classic V-shape would be ‘it.’
Broad shoulders, narrow waist and flaring lats all can make a male physique look heroic and that might be something you’re trying to attain yourself.
 
So here are three workouts to help you achieve that V-shape.
 
Getting broader shoulders
You getting broader shoulders will be somewhat limited by the length of your clavicle (collar bone). But this doesn’t mean your muscle gains are limited.
The muscles you want to target for getting broader shoulders are the medial (middle) heads of your deltoid muscles.
Your deltoids sit at the top of your arms and the medial … Read more

Sick of the same old? 5 reasons a coach should be your next step

In the journey toward personal growth, building a physique you’re proud of, reclaiming your energy and productivity and sifting through the sea of nutritional misinformation available to us, there often comes a point where your progress stalls or becomes frustratingly slow.
It’s during these times that seeking the guidance of a coach can be a game-changer. Coaches bring expertise, accountability, and a fresh perspective to help you overcome obstacles and break through plateaus.
If you’re not seeing the results you desire, here are five compelling reasons why enlisting a coach might be the missing piece to your puzzle.
1. Expertise and Knowledge
Coaches are … Read more

Protein Power: How Much Protein Do You Really Need to Build Muscle?

When it comes to building muscle, protein is the quintessential nutrient that forms the bedrock of progress.
It’s the fuel that drives muscle repair, growth, and recovery after intense workouts. But how much protein do you truly need to achieve optimal muscle gain? Let’s delve into the science behind protein requirements, the factors influencing these needs, and the optimal intake for individuals striving to build muscle effectively.
The Role of Protein in Muscle Building:
Protein, composed of essential amino acids, is the building block of muscle tissue. Lifting weights creates micro-tears in muscle fibres and protein plays a vital role in repairing and … Read more

Sunny Success: Strategies for Staying Lean Amidst Summer Temptations

As the temperature rises and the sun graces us with its presence, summer offers a perfect opportunity to embrace a healthier lifestyle and unveil the lean physique we’ve been working on.
However, with BBQs, holidays, and social events, it’s easy to fall off track. So  here are a few actionable tips to help you stay lean and healthy during the summer months.
Opt for Lean Protein:
Protein is your first ally in staying lean. Sources like grilled chicken, fish, turkey, lean beef and tofu will help preserve your muscle mass and metabolism if you’re taking a break from the gym. Protein also keeps … Read more

Frustrated? Stop doing these to burn more fat

Are you struggling to make progress with your fat loss goals and don’t know what to do to get you moving in the right direction again?
Your results will ultimately depend on many factors but here are 4 things you should avoid if you aren’t getting the results you want.
Trust me, getting the body you always wanted is definitely possible if you keep a few principles in mind. So if you’re tired with your lack of results here’s 4 to stop right now.
Eating Too Much Junk
You may not think you eat much junk, but keep a food diary for a week … Read more

The life changing morning routine for progress driven professionals

Is this you?
Wake up, give your partner a kick for snoring, snooze alarm, check email, quick scroll on social media, struggle out of bed, get the kids up, make coffee, argue over who goes in the bathroom first, rush breakfast, get kids in the car for school run, get back home to start work or jump on the train into town for the office… (add your own stressors).
 
STOP
This easy to implement morning routine will;

Improve your peace of mind & control within your own headspace
Get you focused and energised for the day
Energise you and boost productivity
Help you feel in control
Allow you … Read more

I can’t feel my chest when training – do this

DOES THIS SOUND FAMILIAR?
“When I train my chest, I always feel it more in my shoulders than my pecs.”
“No matter what I do I can’t make my chest sore… or even feel it!”
Guys, most of us love training our chest. But its a real kick in the proverbial balls when we put all that effort in and feel nothing for it.
Of the hundreds of guys I’ve coached over the years there is always a common thread for anyone who can’t feel their chest when training, or stimulate growth from it…
MUSCLE ENGAGEMENT
If you can’t engage, contract and feel a muscle squeezing … Read more

How to win at dieting and still have a social life

WE ALL LOVE GOOD FOOD WITH GOOD FRIENDS
That meal out, that trip to the cinema, the glass or two of wine after work at the end of the week. The latte and breakfast meet up with a family member or partner on the weekend.
But can you do all this and still be successful with your physique goals?
YES, BUT…IT DEPENDS
Like most things in health, fitness and nutrition, ‘it depends.’
How often you increase your calories, go off plan with food choices and skip the meals you should be eating for ones you know aren’t exactly a good fit for your goals depend … Read more

How to get rid of muscle soreness

You may love it. You may hate it.
Muscle soreness is one of those things that can leave you feeling like you want to spend the day in a wheelchair or sadistically satisfied…
Either way, everyone wants to know what can you do to bounce back as fast as possible from post workout muscle soreness.
Here are the most effective methods to speed up your recovery between sessions and get rid of ‘delayed onset muscle soreness (DOMS).
HOT / COLD CONTRAST SHOWERS
Just take a 5 minute shower, and alternate between 1 minute cold and 30 seconds hot, showering the water onto the muscle you … Read more