Warm up for legs today
3 x superset of 10 x front squats & 10 x back squats
3x 30 reps of 400 kg leg press to follow 😬
Pushing hard through these last few weeks under the watchful eye of the big man himself
Old man muscles still working 😊
R E F E E D S:
I mentioned on the weekend that I hit my lowest weight on this prep after eating about 700 calories in a super refeed of a stack of Chocolate Pancakes with Fruit. 😍
Everytime I refeed on prep I lose between 0.5 and 1 kg.
How so? 🤔
Refeeds can work differently for people but my body responds very well to high simple sugar refeeds when I start to plateau.
Refeeds can be cleverly used as a mechanism to kick start metabolism when dieting. They also help regulate our two hunger hormones ... Ghrelin and Leptin. .
Leptin is produced by fat cells and tells our body when we are full and to stop eating and ghrelin is produced by the stomach and tells our brain when we are hungry and that we should eat more food. .
During dieting our leptin levels fall and grehlin levels increase so we get cravings, feel hungry and a slower metabolism. Ghrelin tells our brain we are hungry and our appetite increases. As metabolism is slower our fat burning slows down or comes to a halt. .
Having a controlled refeed meal that is high in carbohydrates or simple sugars boosts leptin levels and therefore kick starts metabolism and so BOOM...... fat burning again 🔥🔥🔥🔥👊👊👊 .
Introducing a refeed at just the right time in prep this week helped me to lose 0.7kg after a plateau. It's important to know when your body is really in need of a refeed and that it will be of benefit to your goal don't just have them because you hit a plateau in your diet. Listen to your body... and listen to your coach! 😊👌 .
Thats the super basics about refeeds but I hope it makes sense 🙌
Prepped by: @Nathan.nelsonpt
Fuelled by: @qntsportnutrition @thehealthhut_
7 weeks out from Nabba Mr Ireland
8 weeks to Ribbf nationals
Still smiling and loving life so all is good and looking forward to my return to stage
I've learned through previous preps that feeling sorry for yourself and moaning only brings negativity to your life and the people close to you
It's not fair to put that on the people closest to you
It's your choice to do this so make it yours and enjoy the journey
Stay positive and keep smiling 😁
You've got this 👊
Thanks to QNT @thehealthhut_
For keeping me fueled through this prep 💥
Are you tired? DONT GIVE UP!
When you get tired what is it that you do? You start to think about giving up, well I'm here to tell you DO NOT GIVE UP! That stupid little voice in the back of your head, fight it and make sure you win.
To many of us give up way to easily, if you fight and fight things get better, opportunities come a long, new friends are made and new business adventures can occur.
How can you stay motivated?
The best thing for you to do is to surround yourself with positive people, this will play a big factor on your mindset especially if your tired and thinking of giving up on something.
My personal experience
I'm human first of all, people think us PT's are made of steel and have no emotions because of what we do but that's not true.
There was a time in my life where I got tired of work, gym, friends, family & so many other things, but what did I do? I invested in myself and told myself to wise the F*** up! And you know what it's the best decision I've ever made to date!
Below are 5 tips on how to stay motivated
1. Surround yourself with positive and like minded people
2. Take mini breaks away
3. Invest in yourself and only yourself
4. Don't be afraid to fail
5. BE POSITIVE - be positive and be confident
I hope this helps someone, if you've any general enquiries or have any enquiries about personal training drop me a message
Photo Credit : @martinirvinephotography
💫 Be brave and step outside of your comfort zone, because you just never know what opportunities might come your way 💫
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I am delighted to announce that I am now a QNT athlete! 😁😁😁😁 I'm thrilled to be a part of a great team for such a high quality international brand. 💪🏼 Be sure to follow @thehealthhut_ the Irish QNT distributors. Discount code to come 👌🏼
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Approaching QNT was definitely out of my comfort zone, but you have to take chances in life in order to keep moving forward. Fortune favours the brave! 😊💁🏻💪🏼
What are BCAA's?
Let's start with some of the basics, BCAAs are made up of three essential amino acids, leucine, isoleucine, and valine. These are essential because the body is unable to make them out of other amino acids, meaning they must be ingested through food or supplements.
BCAA's make up 40 percent of the daily requirement of all nine essential amino acids, indicating their importance.
Where can you find them?
BCAA's are found in foods containing protein, the highest ratio being in chicken, beef, salmon, eggs, and whey protein. They can also be supplemented, which can be useful for athletes because free form BCAA's bypass the liver and gut tissue and go directly to the blood stream.
The main question are BCAA's worth it?
Well to me personally I think they are worth because they have so many benefits and below I'm going to give you ten of them:
1. BCAAs Enhance Muscle Protein Synthesis
2. Leucine-Enriched BCAAs Equalize Muscle Building Between
3. BCAAs Increase Fat Burning and Can Support Fat Loss
4. BCAAs Support Hormone Balance During Intense Training
5. BCAAs May Improve Strength Development With Training
6. BCAAs Enhance Endurance Performance and Decrease Fatigue
7. BCAAs Decrease Muscle Soreness & DOMS for Greater Training Frequency
8. BCAAs Prevent Muscle Loss During Long-Duration Exercise
9. BCAAs Improve Insulin Health & May Reduce Diabetes Risk
10. BCAAs Correlate With Longevity and Are Therapeutic
So yeah they are pretty important for your health! You can get it from your supplements an food.
Current situ ... 8 and a half weeks out! That half really counts, can't leave that out! 🙈 picture taken after three meals and loads of water.. probably should have taken them first thing but anyway!! Absolutely PSYCHED for a refeed tonight. 7 weeks dieting so I'm over the moon that coach has told me to carb up 🙌
Let's see how things go after this. AND this is the part I love the most.. seeing how your body responds to lil tweaks and changes on prep! Time to step it up a gear!! Let's go @nathan.nelsonpt 👊
Leg finisher for today
Drop set of leg extensions following
3 sets of 70kg walking lunges ,ouch😬
8 weeks to my return to stage for Nabba & Ribbf nationals so no time to waste
Working hard and staying focused
Feeling good but I know it ain't going to be easy so working my ass off to make sure I can be at my very best come Oct 💪
Staying fueled with the help of QNT @thehealthhut_ 💥
Hammering these legs super hard recently🔥
It's almost impossible for most people to push themselves past the point of pain necessary to really grow your legs.
This is where a personal trainer/coach can be invaluable, for competitors especially.
Happy with the progress I've made, but may need to call in reinforcements for project quadzilla 😂
For all my vegan friends ,you will love this vegan protien from QNT @thehealthhut_
Sugar free,lactose free & 77%quality protien with only 1gram of fat per serving
Available in 2 flavours vanilla macaroon & chocalate muffin
Avail of 20% off discount code
QNT 101 @thehealthhut_ 💥
Been very Quiet on this Lately!
With having Breast Augmentation Iv been out of Action for a Couple of Weeks and still will be for another 1 or 2!! Also been Focusing on more Important Things in Life like Spending Time with Family & the People I love! Doing "Normal" things!! Eating Out,more Free Time for the People I Love,not being so Focused on how Lean I am and Working around the Gym etc! Sometimes taking a Step back and a Couple of Weeks out makes you Relise Who and What should really be coming first in your Life!... 💯
Heres how Im Looking anyway,sitting at 58.8kg! Feeling a little Fluffier then Id like to but im Happy & im Enjoying My Time off! 🙌🏾 #balance#rememberwhatsimportant#happiness ❤️
Lets talk about NEAT your Non-exercise activity thermogenesis, what exactly is it you may ask?
Let's simplify it for anyone who might not understand it basically it's the energy that we put out for everything that we do that does not involve sleeping, eating or other sports like exercise (gym). It ranges from the energy output from things like walking to work, typing, performing work around the house etc, Simply it's how active you are on a day of rest.
This is also a very good and effective to burn those extra few calories especially if your looking to loose, but don't forget you also need to be on a good steady & well balanced diet, you can't just sit on the sofa like a couch potato and expect to drop 10% BF and 2 Stone it just doesn't work like that.
My Non-exercise activity thermogenesis (NEAT) had been low for a while I.e laying around the house etc that was due to the fact I was on a bulk (putting weight on), now my neat will be high as I'll be in a calorie deficit for the next 14 weeks prepping. Below are examples that I'll do and they're going to be real simple:
1. Walk to the shop for groceries
2. Take the dogs for a walk
3. Walk to work
These are simple wee things that we don't actually think off, but if you can be active all the time especially outside the gym you'll burn extra calories and if you're only a beginner neat will get you started on the right track to loosing weight, guarantee it!
Any personal training enquiries message me or click link in my bio
Photo Credit : @martinirvinephotography
Double trouble 🔥
Today is the start of a new month.
Take a few minutes to reflect on the month just gone and think about the month ahead.
Set yourself some goals.
Plan how you will achieve those goals.
And let's get pumped to make August a good one!!! 💪🔥
Worked hard since my last comp in spring 2016
Had a productive off season
Now it's time to strip it all back and bring the shredz
Hoping to bring some Xtra thickness/muscle to stage in a few weeks
No filters on stage so no filters used 😁
Prep life ,loving it ,old man 💪 😊
Hard days are the best
Because that's where champions are made 💪
My early morning view from the stairs to success for the next 10 weeks
Fasted cardio is the only way for me 😌
Feeling focused and determined👍
Fueled as always by QNT@Thehealthhut
Swipe Left ⬅️
A Couple of Lower Body Excercise's from Different Sessions! That Ugly Clench at the Top of Hyp Extentions tho 😷😂 Nearly 3 Weeks down of no Training Post Surgery,another One or Two and il Start Easing into Body Weight Lower Impact Excercises on Lower Body again!.... Im Missing Training so much but The Augmentation was 100% Worth it!! Soooo Excited to Start Heavy Sessions again with My New and Improved Symmetry 👏🏾
In these Vids are a Mixture of Heavy Compound and Isolation Movements!
• Walking Lunges
• Leg Curl
• Hyp Extentions Holding 15kg Plate Infront!
• Leg Extentions
When the World of Trying on and Being able to Buy Cute little Tops becomes your Oyster all Thanks to @theavocaclinic ❤️
To say im In Love with My New Boobs is an Understatement,they are Absolutley Perfect!! Dr.Nadeem did such and Amazing Job and I cant Thank him and all the Team at Avoca enough! I had My Stitches Removed Yesterday and all is as it should be! Im Shocked at how Easy & Straight Forward they,ve made this whole Procedure for me from Start to Finish and I cannot Recommend @theavocaclinic enough!!... 👌🏾 #theavocaclinic#selfie#inlove#sohappy 🙌🏾
Such a lovely morning training with @ciara_hyland_ at RAW gym. It's always good to have a change of scenery and train with other likeminded people. I killed her with a shoulder workout and she killed me with abs followed by rower sprints with med ball slams ... it was 🔥🔥🔥 .
SUPER psyched for Irish Muscle Power next weekend @irishmusclepower after meeting up with all the QNT team this morning. Make sure to get your tickets before Saturday .... it's going to be a great weekend of fitness fun!! Cannot wait to meet some of you there .... be sure to come say hello ❤
Have a lovely Sunday everyone, get out and enjoy the ☀☀☀