How to become a bulletproof runner

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Over a decade as a personal trainer in Richmond, I’ve had the pleasure of training clients with varied fitness abilities, some of them would tell me about their exercise history and would tell me stories of their hay day of how they used to be able to sprint as fast as possible and then throw weighted punches or being able to run 80+ miles a week for their marathon training.

During the last few months I started training with a client who had always been a runner and had picked up a few injuries along the way and this prompted me to write this article as I thought it could help a few others out there.

How to become a bullet proof runner

One of my clients used to run marathons but never did any strength work, they came to me looking to see if I could help with their performance but also the confessed to having a few injuries from running, she had read before in a magazine or the internet that running more mileage would make her legs stronger and be able to run faster. In actual fact over time she would develop a semitendinosus strain when she ran. The incorrect running style and lack of muscle development in the posterior chain had caused chronic on-off hamstring strain!

Over the next few months, we worked on developing her muscle strength. Runners have it in their head that because they run they don’t need to do any strength work. I know what it’s like to get the running bug, you don’t feel like doing anything else but running!

However if you’re looking for longevity in your running training then you need to be able to mix up your training with some strength work.

Below are excellent examples of exercises that work for running –

Squats – Make sure you sit back and keep your torso upright. 

To perform this exercise correctly make sure you push your hips back to activate the hamstring and glute.

personal-training-chiswick-squat-correction
 

Nordic Curl – This is a brutal exercise for the hamstring. Use a partner to anchor you down and slowly drop your body to the ground. Keep your arms out so you don’t land on your face! Once stronger you’ll be able to lift yourself up from the ground! 

personal-trainer-chiswick-nordic-curl
Lunges

personal trainer w4
Hamstring Curl

personal-trainer-chiswick-w4-stability-ball-hamstring-curl

Straight Legged Deadlifts – Make sure you keep your shoulders back and down, try not to collapse the upper back and make sure you stick your butt back.

personal-training-chiswick-w4-stiff-legged-deadlift
 

The above exercises when performed correctly will help you bullet proof your knees against the impact of running making you stronger and faster!

Periodise your training

Periodisation is a fancy word they use in the fitness industry when developing a structured and progressive plan for an athlete.

This would take into account the cardiovascular training as well as the strength training that an athlete should do over the coming months. As a beginner to running, it’s recommended that you start with no more than 20 mins run/walk, this helps to condition your knees and legs to the impact of the ground.

When I first started running I remembered being so excited to run that I did it for 6 days straight, however after only the second week I started developing shin splints.

Alot of people say it could be due to the muscular imbalance of the calf complex or the ankle mobility itself, however I’d have to say that it was most likely due to an overly keen teenager running too fast and too much! Of course running style and the incorrect footwear could have also played a part in developing shin splints.

Romanian sport scientist, Tudor Bompa, refers to this start phase of the training plan as the   anatomical adaptation. This is low-intensity and the longest part of the plan for the purpose of “adapting the anatomy of the athlete.”

They also call this base building, in this first stage a runner would be building their time and intensity to gain better cardiovascular endurance and aerobic metabolism, i.e., the consumption of oxygen to drive the oxidation of carbohydrates and fatty acids.

If there is a higher number of mitochondrial content in the muscle fibers there is a increased performance in the energy conversion of fatty acids and carbohydrate oxidation.

What this means is, if you build a good base you’ll get an efficient engine to burn the body fat and a increase your overall performance.

Where should you start?

I would start off by brisk walking where your arms are swinging but you’re still able to hold a conversation. This part of the plan is the longest and ideally you would to build this up to at least an hour.

Over the next 4-6 weeks, you could try adding 30 seconds of jogging intervals into your walk. Eventually you’ll be able to increase the amount of intervals and then maintain the jog for a longer duration.

This could take 2-3 months overall due to the adaptation phase and I understand most people are keen to get running straight away, but if you have the patience and planned your training correctly the risk of injury during this process would decrease greatly.

Flexibility and mobility

There’s of a lot of chatter in the fitness industry of whether you should should or not, strength coaches believe that if you are doing exercises to the correct range of motions there shouldn’t be any need for static stretching.

I’d have to say that this is probably true….but what if you’re already tight?

There are only two main stretches that I would recommend for running.

Wall Ankle Mobilization Drill

This drill helps with dorsi flexion of the foot. Limited range of motion can affect jumping, squatting and stepping down activities. These movements are the building blocks of our functional movement patterns so the importance of having good ankle mobility/dorsi flexion shouldn’t be ignored.

 

Ankle Mobility Wall Drill


Band Assisted Hip Flexor Stretch
personal-trainer-chiswick-hip-flexor-stretch
Due the long duration sat at a desk the hip flexor muscle or psoas major can shorten leading to the lack of R.O.M, if this continues over the years there’s a possibility that you develop something called an anterior pelvic tilt. As the pelvis is out of normal alignment this could change your running mechanics and cause lower back pain.

You’ll need to source a band for this stretch. I’ll put an amazon link to show you where to get the band.

  • Attach one end of the band to a secure point
  • Place one leg through the loop of the band
  • Place the knee of the leg that you’ve put through the band on the floor
  • Place the other foot in front at a 90 degree angle for stability
  • Squeeze the glute so that the hip lengthens

 

In this article we looked at improving your strength, flexibility and mobility and how to run according to the plan. Yes okay you’re not actually bullet proof but I hope this helped 🙂

Please share to anyone you feel could use the help of the above article.

Stay strong!

If you’ve still not got enough below are links to running articles that should be worth reading. Enjoy!!

Why You Might Gain Weight While Running

Treadmill vs. Running Outside

Losing Running Fitness: A Scientific Look at How Much You’ll Slow Down When Not Able to Run

The Ultimate Runner’s Guide to Achilles Tendon Injuries: The Scientific Signs, Symptoms, and Research Backed Treatment Options for Achilles Tendonitis and Insertional Achilles Tendinopathy

How and Why Should You Strengthen Your Hip Abductors

The Ultimate Runner’s Guide to Stress Fractures: Causes, Risk Factors and How to Return to Training

High Hamstring Tendinopathy Injuries – Signs, Symptoms and Research-Backed Treatment Solutions for a Literal Pain in the Butt

Runner’s Knee: Symptoms, Causes and Research-Backed Treatment Solutions for Patellofemoral Pain Syndrome

Piriformis Syndrome: How to detect it and strengthening and stretching programs to help you heal

Aerobic vs. Anaerobic Training 

Some I have found particularly useful

How to Recover After a Marathon

How to Return to Running After Injury, Sickness, or Missing Training

4 Simple Steps to Improve your Cadence to Prevent Overstriding

The Ultimate Guide to Shin Splints for Runners

The 4 Mistakes You’re Making When Foam Rolling (and How to Fix Them)

Carbohydrate Loading: 3 Effective Methods to Increase Your Chances of Marathon Success

What is the Optimal Long Run Pace

How long before you benefit from a running workout

4 Simple Tweaks that make hill running easier (up and down)

How to Feel Your Pace: What Different Types of Running Workouts Should Feel Like

Why planned down weeks are important

I Learn to Lift – Olympic Weightlifting Series | Personal Trainer Richmond

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In the summer I joined a new gym and I spent the summer learning how to do Olympic Weightlifting!

I didn’t have a coach or a team but I spent hours watching videos. I’ve always been lucky enough to have the co-ordination, flexibility and understanding to be able to mimic the movement however this type of training is another type of animal!

One of the most technical sports I’ve tried to do, very difficult to get right but so satisfying when you do. Honestly, I still don’t have the technique right but it’s all a work in progress.

Being a personal trainer, I’ve been lucky enough to meet a few strength coaches that took me through some of the movements. For those who don’t know anything about Olympic weightlifting, there are only two lifts that competitors have to perform, the snatch and the clean and jerk. Athletes have 3 attempts for each lift and for it to be successful you have to be able to stand still and hold the weight locked out above your head.

Coaches/lifters can put down their opening lift but they can change this depending if the other competitors have already lifted a higher amount.

For those who are deciding on whether to get a weightlifting shoe such as Addidas Adi powers, Reebok Crossfit Lifter or Nike Romaleo, I would recommend getting any type of shoe. The shoes help by raising the height of the heel, most people have bad ankle mobility so it makes it very difficult to squat with your hands over your head and sit low at the same time. When you raise the heel, it will give your ankles the extra mobility allowing you to keep an upright position in a fairly deep overhead squat position.
Some people swear by the Nike Romaleos, I haven’t tried them out but it’s probably looking like they’ll be my next pair.

How many pair of weightlifting shoes do you have? I only have one and I think that’s sufficient but I’ve seen YouTubers with 4-5 pairs.

Lifting shoes aren’t the cheapest, I think the Nike Romaleos are £179! I’d go for the cheapest just to figure out if the sport is right for you and then upgrade. If anyone happens to go to China and reads this blog, try and get a pair of the Anta weightlifting shoes. The Chinese Olympic weightlifting team were sponsored by them and they had a custom pair of Gold weightlifting shoes made for their athletes. There was a review that I read comparing the Nike Romaleo and the Anta Weightlifting Shoe and reviewer preferred the Anta weightlifting shoe compared to the Nike.

Below is the weightlifting series that I recorded, as I didn’t have a coach, filming myself really helped me critique myself during the movements. Enjoy the vlogs.

I’ve had a two month break off from Weightlifting but I’m itching to get back after I recover from the Flu. During the end of the Catalyst Athletics Starter Plan I managed to increase my strength and feel more confident in the lifts but I’ve got a mountain to climb in terms of the technique.

Planning to book on to the Weightlifting Instructor course by the end of this year.

Enjoy the Vlogs!

personal trainer Richmond – Experienced personal training in Richmond
personal trainer Twickenham – Experienced personal training in Twickenham

I Learn to Lift – Olympic Weightlifting Series | Personal Trainer Richmond

Why you need to do the Deadlift

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Monday….universally known as chest day to every gym going man/man child.

I’ve never been one to follow the trend, Mondays for me have either been a Squat or Deadlift type movement.
A few years back I was working as a personal trainer in Virgin Active in Chiswick. We had our own resident bodybuilding champion, Mr natural universe, Roger waters.
We would talk about his training methods and he mentioned he never did any Deadlifts because it was too much of a compound movement.
(Compound = exercises that uses more than one joint)

One day in the gym I overhead him talking to one of his clients, they were watching another trainer teaching a lady how to Deadlift, Rogers client watched the lady perform the exercise and then started shaking his head and scrunching up his face, he said it was too much of a compound movement and that he preferred isolation.
Roger agreed.

Let’s keep in mind that Roger is a mature trainer and performing high risk exercises at heavy loads is probably not the best. This isn’t to say that old people shouldn’t learn how to deadlift, this is purely what I know about the guy.
If you’re lucky enough to see him train, you can see that he thrives on the attention, so imagine if he tried to perform the deadlift and could only lift a small amount. Not going to happen!

I personally felt that as a trainer, you should be able to teach your clients how to perform the deadlift and make sure they do it correctly. How many times have people had to lift something off the floor?
It’s an exercise for teaching posture, body movement, breathing, control, strength and power. It’s a real world exercise!
Not only do you miss out on the strength gains but what we do know is that lifting maximal weight can increase your growth hormone.

For some strange reason I took it personally, I felt like he was giving a disservice to the client and the industry that I was working in…also here’s a picture of Arnold deadlifting, so it’s clear that bodybuilders do Deadlift.

arnold_schwarzenegger_powerlifting_deadlift

It’s important to remember that as personal trainers, our clients are completely individual. Most of the time trainers are training their clients like they would train themselves. Don’t be that guy.

Why do you need to Deadlift?

Strengthen your posterior chain.
Learn how to lift weight correctly.
Maintain trunk and thoracic alignment.
Feel like a caveman/woman when lifting.
The glutes, lower back and hamstrings, are what we call the posterior chain. These muscles work collectively to help hold your posture, generate power and speed, and works in balance with the rest of the body to help with movement.
Deadlifts also have a positive effect on our growth hormone levels, usually secreted after intense bouts of exercise, this hormone makes a very potent fat burner.
Deadlifting alone doesn’t help to lose fat, but added to a range of primal movements, this exercise is definitely one to keep in your arsenal.

How do you deadlift?

Although a very simple movement, it can be extremely technical.
The first step in coaching someone through a deadlift is looking at how their body is currently moving, what we’re looking to see is how well they hold their thoracic (mid spine), looking at how they control their trunk and hip, and whether their knees, foot and ankle is working in alignment.
Below is a video of the Wall Deadlift. This drill helps teach people to sit back and use less of your quads and more of your glutes and hamstrings.

The idea is obviously not to smash your face against the wall, the knees aren’t allowed to exceed past the foot, this forces you to tilt your hips back and use your Glute as you lift yourself up.
If you find you can’t get low enough, then your issues lies with your mobility and flexibility.

The next progression……

Rack Pull

This exercise calls for a rack, power cage or blocks.
It’s great for those with mobility issues, tight shoulders/chest. Due to the increased height of the bar, it’s easier for you to hold your posture.
Note: The picture below shows a guy deadlifting from a height. Note the rounded shoulders and lower back. The bar is way too low forcing his posture to round.

how-not-to-deadlift-bad-form

How to perform the Rack Deadlift –

Rack-pull
As you can see from the above image, the barbell is placed on the rack, level with the knees or just above.
From this position, push through the heels of your feet, force the hips forward and squeeze the glutes at the top of the motion.
Other key points –
Chest up and out
Imagine someone pulling your shoulders back and down
Grip the bar tightly
Make sure you lift from your heels.
Back flat.

This is an important exercise. It teaches you to hold your mid spine in position, locking your scapular in place. A good exercise to teach you about posture and positioning.
Once you’ve understood how to do it, progress onto the full version of the Deadlift.

The Full Deadlift

Aim for 3-5 repetitions. The Deadlift is a strength and power exercise. Performing hundreds of these for endurance doesn’t help. As you fatigue your technique is compromised and if you hurt yourself it’s your own fault.
It’s just common sense.

Key Points –
Keep bar close to legs as you lift upwards
Keep elbows straight as you lift
Drive through heels of your feet
Lift explosively through your hips.
Head position up. (There has been a big debate about whether to keep the head in alignment facing down to the floor or look up. According to strength training legend Mel Siff, flexing your neck (looking down) causes your back muscles to relax, while extending your neck helps them contract.)
Pause 2 seconds after every lift. (It is called a Deadlift for a reason. Momentum is not your friend here)

T-Nation – Controversial Deadlift Tips

As you get stronger, and are able to lift more weight.
There may be sticking points where you find that you lose your posture because the weight is too heavy.
Try Deadlifting from blocks, raising the height of the bar from the floor so that you don’t lose your posture.

If you found this helpful, please share. Remember to send your videos to me and I’ll help critique technique where I can.
Thanks for reading!

Coffee Detox – A stubborn self-discovery

chiswick-detox-drink-need-coffee
Recently I went on a coffee detox that completely wiped me out. 

I remember when I was in school and after every break my primary school teacher would bring back a coffee into the classroom she’d sit there drinking it like it was the best thing ever. She used to read a story to us and because we all sat fairly close to her, her breathe stunk of coffee! However the cup of coffee she was drinking from smelled amazing!  

There was one memory of my mum (not a coffee drinker) making a coffee to try it out and I wanted to taste it because it smelled so good, but when I did it tasted like I was eating the skin of an orange without actually tasting any orange. At 5-6 years old the bitter taste was just too much.  

It wasn’t until 2013 that I tried coffee again, I was a grown man, I got to stay up past my bed time and I didn’t need to hold hands with anyone to cross the road. 

There was this craze of having a drink called bullet proof coffee. Blending black coffee with butter and coconut oil. At the time the intermittent fasting trend had been blowing up in the fitness world and everyone seemed to be talking about it, some people fasting alternate days or some restricting their feeding times to an 8 hour window. Whatever plan they were on, it was said that a higher fat, lower carb diet was best as your body would be adapted to burning fat. 

I guess some coffee junkie just decided that he needed to get his fat sources from somewhere and just blended it right into his coffee. 

Does it work?  

Yes, if you can stick to the plan. Like any calorie/macro restricted plan.  

Anyway, I tried this out for a while until I got lazy about constantly cleaning the blender. I was hooked onto the caffeine at this point sometimes having it 3-5 times a day.  
Skipping forward, it wasn’t until a few months back that I realised that I “needed” coffee. It’s crazy because I would read articles about it being good for you but I had gotten to that point where I would get major energy dips and crave more sugar than I needed.  

I couldn’t figure out that sugar craving until I went off the caffeine and just had more sleep.  

personal trainer richmond coffee sleep

My adrenals must have been working overtime. The adrenal glands are commonly known to produce adrenaline, this is our natural response to a stressful situation, our fight or flight response. The glands can be found above the kidneys.  
These can be separated into the Adrenal Cortex and Adrenal Medulla.  

The adrenal cortex (outer part of the gland) produces hormones that are vital to life, such as cortisol (which helps regulate metabolism and helps your body respond to stress) and aldosterone (which helps control blood pressure). 

The adrenal medulla—the inner part of the gland—produces nonessential (that is, you don’t need them to live) hormones, such as adrenaline (which helps your body react to stress). 

One of the interesting trends I come across when I’m taking consultations with clients is how many men crave more salt and have higher blood pressure levels to women who crave sugar but have lower blood pressure.  

One of these reasons is the hormone Aldosterone.  

Aldosterone helps to balance the correct levels of sodium and potassium, which in turn balances your blood pressure, distribute fluids around the body and balances electrolytes in the blood. Aldosterone is part of a group of hormones called mineralocorticoids.  

When aldosterone gets too high (as it can under stress and as your cortisol goes too high), your blood pressure also gets too high and your potassium levels become too low. You can have muscle cramps, muscle weakness, and numbness or tingling in your extremities. 

What does drinking coffee do to your hormones?  

Caffeine is addictive!  

Caffeine can affect your central nervous by altering the release or uptake of your neurotransmitters, the chemical messengers that direct how the neurons of the CNS interact with each other. 
In a study published by Psychosomatic Medicine 2005, showed that caffeine increased the production of cortisol after the participants abstained from caffeine for 5 days. 

There are quite a few benefits to caffeine but it’s one hell of a drug!  

Enter the detox…. 

In a quest to learn more about my body and mind, I decided to force myself into a coffee detox.  

What really broke the camels back was the month that I woke up at 4.50am for my weekly session with a client and found it incredibly hard to get out of bed. I would get out of bed only to lie on the living room sofa…force myself up to make coffee and lie down again until the coffee cooled enough for me to drink it.  

It didn’t seem like I was someone with bounds of energy…  

Pathetic!  

Stubbornly I thought to myself, why would I need to rely on something to get myself going. Why couldn’t I do it myself? Why aren’t my hormones functioning the way it should be. 
I ended up getting annoyed with myself and embarked on the caffeine detox. 

The first 5 days of it were ugly, I didn’t get any head pains from the withdrawal, but I did end up passing out on the sofa early into the evening…like 7.30pm early.  
My wife wasn’t too happy about it, but what’s a guy to do when you wake up at 4.50am!  (If you didn’t know I’m a personal trainer, no I’m not just one of those fitness writers…I’m in the trenches :D) 

As I got to Day 10, I managed to feel whole lot better, I was able to stay awake and go on much longer into the evening.
I slept like a baby! I felt like I was sleeping way deeper than ever before. I also noticed the energy levels when I woke up felt much more steady, I didn’t need to rely on caffeine, I just woke up drank my glass of water and off I went to work. The energy flow felt so much steadier than the previous dips I was having.  
 
I’m back on the coffee but I’m no where near drink the daily 4-5 cups that I was getting in before. Just one or two cups but I don’t need it to wake myself up 🙂 

What I learned was that you don’t need caffeine, and the best time to drink coffee is later in the day once your fully awake. Anything after 10am would be a good time to drink it. 
As a recommendation, you should detox off of caffeine to give your adrenal glands a rest, maybe every 3-5 months. 

Anyway for those who were about to come at me with their claws out, here’s a link to 13 benefits of coffee…13 evidence based health benefits of coffee 

Enjoy your java! 

MyProtein – Whey Protein Isolate – Chocolate Peanut Butter – Review

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So I bought this protein and I wanted to do a video to show you what it was like. For a 1kg bag it’s not too bad at £23 or so.
1 scoop with 250ml of water came out a little too watery for me, so I’d recommend using two scoops or just use less water.

Here’s the referrer code – MP58503 to use at checkout and receive a 5% discount

I stopped using protein shakes and powders long ago and just concentrated on food. I found the powders I was buying started tasting a little too chemical for my liking.

Myprotein are a UK based company and from my experience has always been pretty good.
Use the protein shakes for recovery but also to bump up your protein macros if you’re not able to get enough in.

http://www.myprotein.com

MyProtein – Whey Protein Isolate – Chocolate Peanut Butter – Review

Grow muscle fast with these small tricks

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I’ve been in and around gyms for almost a decade and I’m always curious to see how other people train.
When people go to the gym and don’t know what they’re doing usually they’re doing someone else’s programme, copying the biggest guy in the gym or just aimlessly floating about from machine to machine without any real purpose. 

My job is to find that purpose and the majority of the time it’s usually either to “tone” or to build a bigger chest or arms. 
In this article we’ll be looking at small tweaks you can introduce into your routine for bigger muscle gains. 

Time under tension 

There are two types of contraction in any movement you do, the first being the concentric contraction, this would be the shortening of the muscle fibers under load. 
A good example of this would be when someone curls a dumbbell to contract their bicep. 
The second type of contraction is the eccentric contraction, when the muscle lengthens under load. This would be when the person lowers the dumbbell after the curl. If you didn’t have the eccentric strength you would drop the weight suddenly and cause possible harm. 

In a good training plan, controlling parameters such as tempo helps the trainee build a stronger contraction through a range of different movements.  
What most new people in the gym don’t understand is that the tempo can help them grow bigger muscles….sort of.  

The eccentric portion of the lifts can cause micro-tears in the muscle, this soreness is sometimes felt 48 hours after training. You’ll often hear gym people talk about DOMS (delayed on-set of muscle soreness). 
The micro-tears caused by training is repaired by the body and providing that you consume enough protein, are well rested and aren’t highly stressed, this can help you build strength and muscle fast. 
A tempo of 4 secs eccentric with no pause in the middle with a 1-2 sec concentric contraction has been known to help with build muscle and develop strength.  

There are a lot gym users who like to work through their sets really fast, perfect if you’re looking for the power and speed development but not so great if you’re building muscle. 
Increasing the intensity with this time under tension technique can overload the muscle and boost the intensity in your training. Sets that are under tension for around 30-70 secs is best used for hypertrophy (building muscle).  

Exercises where the sets are performed for as little as 30 seconds help to develop explosive speed, strength and power with minimal hypertrophy gains. 

To be honest, there are some freaks of nature who will do 10 sets of 2 repetitions and still have arms like arnold, whatever you throw at them they’re pretty much going to just be ripped and jacked! Full stop.  

For normal people time under tension or tempo training can progress our training further. 

Increasing the weight or still waiting to increase 

Single arm row benchv2

It may sound silly but I’ve been in gyms where people have been on the same programme for years, using the same programme and the same weight. 
People like to feel like they did something productive and will only work within their comfort zone. Unfortunately if you don’t challenge yourself, you don’t change. There has to be some kind of effort for you to evolve.  
Even if it’s a 1.25kg increase, this is enough of a stimulus to challenge your nervous system and improve your muscular development.  
 
Use full range of motion during exercises 

back full range of motion jessie girl

We’ve all seen guys do it, lifting massive amounts of weight with minimal range of motion. I see this all the time when an attractive girl walks by and guys pick up the biggest weight they can and lift (barely lift) making loud noises and grunting. I’m not sure if the girl is impressed and I’m sure its more intimidating than attractive. Who knows…
If you aren’t training to your full range of motion, it’s like driving your Porsche in 2nd gear all the way home. Why stop short when you’ve all that range?  
The classic one I keep seeing is the partial range push up with elbows bare bending or the bench press where the weight hardly goes down.  

Partial range training is actually a legitimate technique used to further fatigue and stress the muscles once the full range of motion has been performed.  

A good tip for a full bicep contraction is to curl the Dumbbell and twist the wrist inward until you can’t turn it anymore. This will fully contract the bicep head and develop a better peak. 

Good luck! 

Thanks for reading – Grow muscle fast with these small tricks

First VLOG of 2015 – I’m sick!!!

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2015 is finally here and I’ve been slacking heavily on doing the obligatory new years kick starter post. This is officially my first 2015 post of the year and I’m timing it perfectly by doing it at the end of January…as I said heavily slacking.

I wanted to hit the ground running with my own training but it looks like by the third week the flu has slowed me down completely.
I’m completely off the macros that I have to laugh, it’s been a struggle to get back on it, I planned well the first week and there was no surprise that I managed to follow the diet.

One manager used to keep repeating – “Failure to plan is like planning to fail”

I’ll give myself till February to get back onto diet and make sure I plan ahead for the month.

Currently as I type this all I’m thinking is…BLAH BLAH BLAH BLAH I need to workout!!

How to make your own questbars | Home made Protein bars | IIFYM

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In this video I’m making my own protein bars. Really handy when I’m out and about plus you know exactly what’s going into these bars!

Ingredients –
55g of Vitafiber – Buy yours in the UK from Musclefood use the discount code below
30g or 1 scoop of any Whey protein of your choice – I used Myprotein Whey Protein Isolate – Chocolate Peanut butter
Any other toppings you want, Chocolate chips, Oreo cookie, dried fruit etc

http://www.musclefood.com/ | Use this code at the checkout – KO86365 and you’ll receive 500 loyalty points equivalent value to a £5 voucher and 4 chicken breasts for free.

Make your own Questbar and learn from this guy – The Diet Kitchen

http://www.myprotein.com | Get a 5% discount when you order from Myprotein – Use this code at checkout – MP58503

How to make your own quest bars


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Training and Nutrition – Week 9 VLOG – IIFYM, Basketball and injuries

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Training and Nutrition – Week 9 VLOG – IIFYM, Basketball and injuries

In this week’s vlog I talk about the new nutrition plan that I’m currently doing as well as that I talk about my injuries during basketball and what I plan to do for training.

Here’s my current stats –

Weight at calculation 26/11/14 – 102.8kg – Macros – 292g carbs/ 169g protein/ 59g Fats
Current weight – 09/12/2014 – 99.7kg