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Foot Position for Glutes on Leg Press

January 27, 2017January 27, 2017

For the best activation in your glutes keep your foot position high and wide on the leg press.

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Posted in: Exercise, Uncategorized

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Cardio or Weights for Fat Loss?

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Why do you care what the scale says? . Why is lighter better? Why do these numbers have such an emotional attachment? . What the number on the scale means - “a body's relative mass or the quantity of matter contained by it, giving rise to a downward force; the heaviness of a person or thing”. . This number has no relation to the way you look, your worth as a person, your progress in the gym, how much water you have retained, if you need a poo and many other things. . I actually have no problem with the concept of weighing yourself as a way of monitoring progress but due to the emotional weight that the numbers carry I try to stay away from it. A lot of us tend to even have preconceptions about what certain numbers mean. “Happy weight” is one I hear a lot. . As the people I work with are new to weight training then these numbers are even less prevalent. When you first start lifting weights properly you will make the most progress (newbie gains). Weight training coupled with increasing protein and fibre intake will likely result in some muscle gain and fat loss however this is unlikely to result in much change on the scale. . There are many other ways to monitor progress. Pictures, videos, measurements, weight that you lift in the gym. Progress is progress. Rethink how you feel about the scale.

Busy Gym, Limited Time, Limited Equipment WO . Landmine training requires little space, equipment and once you set up you can do an entire workout. . I started weight training by taking a few dumbbells and finding a corner in the gym. It’s a great option if you are not confident yet in setting up lot’s of equipment. I also like landmine training for accessory work. Love it for clients that train at peak hours. We save so much time this way. . Here’s a full body workout you can perform. 10 Reps of each exercise 3 rounds per tri set. . Landmine RDL x 10 -Landmine OH Reverse Lunge x 10 -Landmine Rotations x 10 - Rest 2 mins - Repeat . You can add weights to the end of the barbell to progress each week and some exercises will require heavier weight than others. . Check my saved stories as I will add more cuits there to make a full workout!

🌞@maidenvoyagefestival

It’s ok to want to: . Have aesthetic related gym goals . Change your hair . Excel in your career . Get cosmetic surgery . Wear makeup . Want more money . Want a nicer house . Having these goals doesn’t mean you have to be miserable where you are. The bar is always moving. Find peace with your current situation 🙏

Guilt Free, Skinny Lattes, Diet Foods, Bad Foods, Cheat Foods . No foods in isolation are inherently bad. There are foods that are more nutrient dense, more calorie dense but in isolation they don’t tell you much about someone's diet as a whole. . There are no “good” foods and there are no “bad” foods. . No, you haven’t been “naughty” you ate a delicious donut and hopefully it was a good one and you really enjoyed it. . If you have goals that are related to the gym, performance or fat loss then that’s fine. You still don’t have to give up all the foods you love. You simply have to learn how to fit them. . No matter what’s gone down you should never feel guilty for eating.

Limited time, confidence and a busy gym . Landmine training requires little space, equipment and once you set up you can do an entire workout. . I started weight training by taking a few dumbbells and finding a corner in the gym. It’s a great option if you are not confident yet in setting up lot’s of equipment. I also like landmine training for accessory work. Love it for clients that train at peak hours. We save so much time this way. . Here’s a full body workout you can perform. 10 Reps of each exercise 3 rounds per tri set. . Landmine Squats x 10 -Landmine Rows x 10 -Landmine Kneeling Single Arm Press x 10 - Rest 2 mins - Repeat . You can add weights to the end of the barbell to progress each week and some exercises will require heavier weight than others. . Check my saved stories as I will add more cuits there to make a full workout!

The next photo was just before the restrict and binge phase that took over my life for a good year. . At the time I really had very little education around nutrition. All I knew was that I *needed* to be skinny and the way to do that was to eat less and to eat “clean”. . Eating less and eating clean was sooo hard though. I was always hungry, I couldn’t stay away from “junk” for more than 5 days. This turned into a cycle of binging at the weekends and eating clean in the week. The worse the binges got the harder I would restrict myself in the week making the cycle even harder to break. . Learning about nutrition, macros and understanding there are no “bad” foods gave me flexibility and freedom with my food choices. This gradually helped stop the binge restrict cycle. . Knowledge is power and the more you understand macronutrients the more freedom you will have with your food choices and the less anxiety food will give you. . Although it sounds simple it requires a lot of up front effort. This is however required of any new habit and although it might take up a lot of time initially it will set you up for life and you will never participate in a fad diet every again. . I guess for me now I have been super lean, I followed my macros for years and I know what it takes for me to maintain that physique. I can safely say now that I don’t wish to look like that again as I was no happier than I am now. I have found my balance where I am happy with the lifestyle I live and I feel confident in my skin and isn’t that what it’s really all about?

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