The guide every beginner needs to read before commencing their weightlifting journey!

The guide every beginner needs to read before commencing their weightlifting journey!

Congratulations, you’ve decided to start hitting the gym and craft that perfect physique to gain some self-confidence or even impress that girl in your class. Whatever your motivation, there are a few tips to keep in mind when first stepping foot in the gym.

Before we start, it is crucial to mention that most of your gains will occur during your first year of lifting (AKA noobie gains). Thus, it is imperative that you implement these tips to ensure you maximise your progress in the gym.

Firstly, become informed. This is by no means an all-inclusive guide for first timers. There are many sources to expand your training knowledge. Hiring a fitness coach, watching YouTube videos and browsing the web are all great methods to provide you with a level of guidance in the gym. You can use these sources to learn about how to perfect your form, choose the right workout split or what exercises to perform. It may seem overwhelming once you start learning, but I can assure you that armed with this information, you are at a significant advantage to your peers who failed to conduct their due diligence. This is because you’ll make smarter decisions in the gym optimising your muscle development and preventing your risk of injury.

Secondly, frequency is king. Since you are a beginner, it is pivotal you get your body used to performing the exercise and feeling the stress on the muscle. You may see a plethora of opinions online, however, we recommend a full body workout three times a week. This may seem like a lot, but since you are training your entire body, the amount of volume per muscle group would be much less compared to training a single muscle group per workout. As much as us gym bros like to think that we can go hardcore in the gym every day, rest is paramount for optimal muscle growth and recovery. Thus, we propose one or two rest days in between your full body workouts. This higher frequency will allow you to adapt quicker to the movement and acquire what’s called neurological efficiency or muscle memory, a form of procedural memory that creates maximum efficiency within the motor and memory systems and improves your muscle retention abilities. Once you feel comfortable performing the exercises and the movement pattern has been ingrained, you can scale back the frequency to once or twice a week and bump up the volume.

Lastly, like doing anything for the first time, it is critical to take it easy and slow. Loading the bar with preposterous amounts of weight and training to utter failure, is the fastest way to get yourself injured. Use a weight that you can handle comfortably and perform 8 – 12 reps, leaving a few reps left in the tank. Once you have introduced it to the movement with low to moderate intensity and familiarised yourself with the motion, you can slowly increase the weight as well as the intensity as your body is constantly adapting.

Whatever your motivation for hitting the gym for the first time, abiding by these three guidelines will ensure you develop a strong foundation and maximise your muscle growth. By becoming more informed, hitting the gym frequently and performing exercises steadily with perfect form, you place yourself in a position where you can train smarter and more consistently, allowing you to start packing on crazy amounts of mass in no time.

Loaded Stretches – How Only 30 Seconds of Added Work can Skyrocket Your Gains!

Loaded Stretches – How Only 30 Seconds of Added Work can Skyrocket Your Gains!

Loaded Stretch Article

 

It has been vouched time and time again that static stretching is terrible when it comes to both hypertrophy and athletic performance.
“It will make you weaker”
“It puts the muscle at an increased risk of injury”
While these are both true statements, it really depends on both the application, execution and timing of stretching.

 

By no means is static or passive stretching bad, but in a performance based setting there are number of cons we quickly approach.

 

Negatives of Static Stretching:
– Perceived improvement of flexibility as opposed to mobility
– Static stretching improves your body’s ability to sit into that given stretch, not improve whole bodily movement

– Stretching can temporarily decrease the strength, endurance and force potential of given muscle.

 

With this being said, these negatives only really arise when passive stretching is all pre-training. Save those static stretches for post workout to calm yourself, drop the heart rate and bring you in to that para-sympathetic state.

 

Now seeing how detrimental passive stretching can be on our performance, here is where loaded stretching really takes the cake. Once applied, I guarantee you’ll be left asking yourself why you haven’t been doing this all along!

 

The premise behind loaded stretching is that our muscle is constricted by fascia, if that fascia is not gliding well over the muscle, movement will be restricted, optimal mobility is harder to achieve and we cannot optimize given muscles’ performance potential.  Loaded stretching itself aims to loosen the grip fascia has, allowing the muscle more room to glide, lengthen and contract forcefully.

 

But why does this work in making us bigger, stronger and more mobile?

 

Benefits of Loaded Stretching:
Occlusion Effect:

When muscles are contracted blood is restricted within, the same thing occurs when the muscle is stretched out in the fully lengthened position. So, during a loaded stretch, you are contracting as hard as you can, in the fully stretched position, you’re trapping all the blood inside the muscle and causing 2 incredibly positive outcomes.

 

1) It prevents the clearance and disposal of metabolites in lactate and hydrogen ions,

2) Deprives the muscle of oxygen.

Both conditions lead to the release of local growth factors (IGF-1), which can increase potential for local muscle hypertrophy.

Increased Recovery:

Due to the blood flow restriction nature of loaded stretches, once we release the stretch, the muscle is supplied, very quickly, with a fresh source of blood, delivering nutrients directly to the muscle as the body works to clear the build up of metabolites.

Increase Muscle Size:
When in that fully lengthened position and we are contracting incredibly hard, the body is recruiting all potential muscle fibers it has in that local area, hitting both fast and slow twitch muscle fibers (Type I & Type II), with the potential of increasing both density and size of given muscle

 

The method of Loaded Stretching has been tried and test by many coaches originating with Chuck Sipes hanging from a bar to grow his lats in the 60’s, Bodybuilding programing “DC Training” from Dante Trudel and Hypertrophy experts like Dr. Scott Stevenson and Jordan Peters being major advocates of loaded stretching for maximal results.

 

Personally, seen in myself and clients, loaded stretching rapidly improves recovery and mobility. In a matter of a single training cycle you will begin to notice significant improvements with how your body can move in lifts as well as building your neural connection (mind-muscle) to areas you apply these techniques. Then applied across the course of 3,6 and 12 months of solid, progressive training and we see the growth benefits.

 

It’s all well and good having this knowledge but now the application.

 

What we want to do is focus on isolating a single muscle group, getting it into it’s fully lengthened position, under load ,in a safe manner and both stretch and contract simultaniously. We want to think, where is the origin and insertion of the muscle and how do I put them as far apart as possible and squeeze it like it owes me money!

 

Chest (Pectoralis Major/Minor)

My preferred go to is a cable stretch on these. Strap up to a D-Handle, walk out and brace against something, from here, pull your shoulder blades back and down allowing your humerus to pull away from sternum

 

Front Shoulder (Anterior head of Deltoid)

Set a barbell up at chest height in a rack, spin around and place both hands as close together as you’re able to WITHOUT PAIN. Don’t over-crank this one as you walk your feet forward

 

Side Shoulder (Lateral head of Deltoid)
Put a cable down to the bottom attachment, grab it so the cable is running behind you and walk out slightly. Maintain the shoulder blades back and shunted down

 

Vertical Back (Latissimus Dorsi)
Grab a single D-Grip handle and attach that to the lat-pulldown machine. We want to slightly supinate, as the lat is an internal rotator, tuck the pelvis underneath you and reach up, leaning back slightly. Think reaching and contracting.

 

Horizontal Back (Rhomboids, Posterior Delts)
Prop a bench up on a 45º and we’re going chest supported by the bench. Grab a dumbbell in either hand, internally rotate and allow the dumbbells to “spread out” your back

Glutes (Gluteus Maximus/Medius/Minimus)
If you don’t have access to a 45º extension you can hang over the edge of a bench, but we want to think about dragging the heels down and pushing your ass to the roof the whole time

 

Hamstrings (Biceps Femoris/Semitendinosis/Semimembranosus)
Knees locked and come down by shifting your weight back as you come into the bottom position. Your foot placement will dictate where about in your hamstrings you feel this most, so play around with it based on your needs/wants

 

Quads (Vastus Lateralis/Medialis/Intermedius & Rectus Femoris)
Best bet is doing these in a smith machine setting the bar at hip height, walk your feet slightly forwards and swing your hips under. Focus on trying to keep the hips extended. These are nasty.

 

Calves (Gastrocnemius & Soleus)
Hopefully you are training your calves properly, if you are doing so, bodyweight will suffice for these. Elevate the feet on something lean over like we’re in a Donkey Raise position and then drive the heels down while pulling the toes up.

 

We want to hit these stretches when we’re done training that group while there’s lots of blood within the muscle and we can “feel” the area.
1-3 Sets, 30-60seconds – Accruing a total time of 2-3minutes in that loaded stretch position. Overload the movement by small increments in time or weight. By nailing these stretches once finished training a muscle group, we’re in a primed state to reap all the benefits surrounding loaded stretches.

 

From here, work these into your sessions next time you train and make them a staple in your programming, the potential benefits you will be awarded with far outweigh the brief period of discomforted that arises from the loaded stretch.

 

I look forward to seeing your progress!
– Brady

If you want help with building muscle, losing body fat or just improving your overall health and fitness get in touch

Brady Curtin

A | 99 Murphy St RICHMOND

P | 0458 957 686

E | bradycurtinfitness@gmail.com

 

Red Frog Raspberry Protein Crepes – the ultimate fitness breakfast!

Red Frog Raspberry Protein Crepes – the ultimate fitness breakfast!

Delicious Red Frog Raspberry Protein Crepes Recipe

 

Looking for a tasty breakfast staple to help you start your day right? Look no further than Raimee Leigh’s  nutritious and delicious take on Protein Crepes. Introducing: Red Frog Raspberry Protein Crepes!

 

Loaded with Evolve Whey Protein Isolate , frozen berries, a drizzle of peanut butter, a pinch of coconut flakes, and a little chocolate, this quick and easy recipe is the perfect way to pack more nutrients, flavour and satisfaction into your diet. But don’t just take our word for it; try the Red Frog Raspberry Protein Crepes at home for yourself!

 

Ingredients

  • 60g of buckwheat flour
  • 25g of Evolve Red Frog Raspberry WPI
  • 2 egg whites
  • 30g of crushed frozen raspberries
  • 150ml of water (if making pancakes, only add water to desired consistency)

Method

  1. Whisk all ingredients together in a bowl and place crepe pan on low-heat.
  2. Scoop the mixture using a 1/4 cup for each crepe. Tilt the pan with a circular motion so that the mixture coats the surface evenly.
  3. Cook the crepes for about 2 minutes until bottom is slightly brown, loosen with spatula, turn and cook the other side.
  4. Roll all the crepes and cut into halves, place them into a bowl with all your favourite sides and toppings.
  5. They go perfectly with yoghurt, fruit and, of course, peanut butter.

 

What is Evolve WPI?

 

Loaded with over 35g of isolate protein per serve and as little as 1.8g of carbohydrates and under 1g of sugar and fat, Evolve WPI is among the purest and highest value protein powders on the market, that will supply more of what your body needs to repair and grow.  Better still, Evolve WPI contains no additives or filler ingredients and is complete with easily digested amino acids and low lactose.

Quick Tips for Big Results – what your training and nutrition might be missing!

Quick Tips for Big Results – what your training and nutrition might be missing!

Low Hanging Fruit Article

 

So, coaching out of a gym and even online, I get talking with a lot of people. Often when I speak with others, both guys and girls, we get onto the topic of what they’re trying to achieve and discuss what they’re doing to get there.

 

They want to be bigger, fitter and stronger

They want their ass to look like (insert instagram fitspo’s) ass

They’re prepping for a comp, event or holiday

Or they want to progress themselves because they loving pushing themselves, gain fulfilment through the health and fitness life-style and it makes them a better person.

 

These are all awesome, achievable and common goals that I’m sure you reading this can relate somewhat to.

 

We want our goals badly, often those I speak to vouch that they’re doing “everything they can to get results”. They’re training incredibly “hard” 6-7 days per week, getting their cardio in, eating all the “right” foods, eating 1 “cheat meal” per week. But the results are not coming quite as quickly as they’d like.

Dig a little bit deeper, in only a couple of questions, and it turns out they’re really missing a lot of the very low hanging fruit that pay off massively when tracked, monitored and then progressed!

Training Sessions & Log Booking:

Are you progressing week to week across your lifts, adding load, gaining reps. If yes, keep going, if not why? Something isn’t working, so it may be time to rotate an exercise out, drop or increase volume, change your weekly set-up, look at your exercise execution, push bodyweight up, if dieting introduce a refeed and the list goes on.

If we are not measuring this, via a logbook, each session you train you don’t really know if you are progressing from the session prior.

You’ll be standing at the rack thinking, “oh I hit the 30’s last week, or was it the 32’s. Not sure but my warm-ups felt hard, I’ll go with the 30’s”.

We want to eliminate that doubt and go in with a plan of attack to push forwards from the last time, as the body needs that stimulus to grow.

Yes, you’ll look at your book and think “fuck last week was hard, how am I meant to beat that” but you can. You push and you challenge your body to respond!

 

Programming:

Many either do one of two things, they go in and go by “feel” or they run the same session they’ve always done that they learnt from a magazine, an intro session from a gym attendant or what they did at football training.

 

Think of this; they don’t build Lamborghini’s by just throwing the pieces together, they have a plan and execute upon that. So how can we expect the build our greatest body without a direction to go.

 

This is where programming comes in. This is our blueprint to ensure you progress, we start where you are now and progress over time to where you want/need to be, it takes us from A to B then right through to Z and then onwards to every other potential.

Following a plan and progressing it will also show us how you’re responding and then adjustments can be made accordingly so you continue to progress.

 

Exercise Execution & Technique:

If we’re not performing a movement pattern properly, we’re not going to reap the benefits the exercise is meant to give. If some reps we sling the weight up, others we control and some we just go through the motions, how can we be for certain, that we are progress? We can’t, plain and simple.

 

We want and need precision in every single set and with every single rep so we know, with 100% conviction that we’re gaining what we’re after from a given movement.

It then becomes a simple matter of gradually adding weight to the bar over time.

 

Intensity:
The aforementioned Programming and Exercise Execution are absolutely nothing, without intensity. If you want really, really good results, and I’ll assume you do because you’re here, we need to really get after it within our sessions. It’s all well and good to check “train” off the to do list but to progress yourself forwards and get to where you want to be you must apply yourself.
Imagine you were only able to do one rep for a movement and then weren’t allowed to do anything else until the next session, one single rep…

How much effort would you put into that?

You would contract as hard as you can, squeeze it senseless and lower, resisting against it with all your might to make sure you made it count.

Now do that.

Do that for every single rep of every set, for every movement, for every training session. That is how you get stronger and that is how you get results. Don’t come in and half ass your sets and then put your hand out and complain.

Earn it.

Nutrition:

Whether you’re working to gain muscle, lose fat or improve performance, going by feel and eating intuitively doesn’t really cut it if you’re looking to really improve. Start by logging everything you eat in a food tracker app over the next 7 days. Now we have a baseline and from this point we can make adjustments up or down, backwards or forwards based upon what you really need, if you’re at your perceived maintenance. It’s quite a simple formula to work this out based on you Bodyweight (BW):

BW x 30 to 35 – This is your total calories
BW x 1.8g to 2.5g – This is your protein intake, multiply by 4 for calories

BW x 0.5g to 1g – This is your fat intake, multiply by 9 for calories
Take your total calories minus protein calories minus fat calories and divide that number by 4 and you have your carbohydrate intake

 

e.g – 100kg Male

100kg x 32 – 3,200 calories
100kg x 2.2 – 220g protein, 880 calories

100kg x 1 – 100g fat, 900 calories

3,200 – 880 – 900 = 1,420 calories divide by 4, 355g carbohydrate

 

There is your intake sorted so we have targets to hit. From here we want to get protein in from a variety of sources, same thing with fats and the same with carbohydrates. Avoid things that upset your digestion or do not sit with you, eat whole foods, eat your fruits and vegetables and drink your water.
That’s quite a simple breakdown, but using that information you can get yourself quite far, especially now that we have some numbers to work from.

Sleep, Recovery & Stress Management:

Now this one is a massive one, many monitor their training and nutrition but falter here. This is where we grow, get lean and restore our body to attack the sessions, along with our daily life ahead.

 

If your sleep and recovery isn’t at the forefront of your mind and being pushed to progress, just as hard as you push in the gym, you’ll find yourself spinning your wheels.

Sleep – With your sleep we want to aim for an average of 8 hours per night high quality sleep and there are a few things we can do to ensure we’re getting that.
Get your bedroom to a cool temperature 16º C or below and get it as dark in there as possible.
Turn your Wi-Fi off and mobile phone to flight mode so we’re not exposing ourselves to the Electro-Magnetic Fields (EMF) that they emit, which have adverse effects on our health.

Finally, the hour before you go to bed, spend time winding down in low light, reading, meditating, playing with your dog or watching a TV show.

Whatever it is you do, do so in a way that soothes your whole body and is preparing it for a restful sleep

Recovery – This is a broad brush that’s going to cover several things, but we want to think of stress management as our main factor here. We have so many stressors already going on in our life, then we add training on top of that, we must balance that out.
Going for walks with your dog, spending time with loved ones, favourite TV shows or comics, meditating, massage, float tanks and the rest, all these things benefit our recovery.
You don’t miss your gym sessions and you put effort into those, so do the same with the things that are going to improve your life and recovery!

These are all things that are very do-able and really make a world of difference. Put a bit more effort into tracking, progressing/regressing training, ensuring your sleep and recovery and you’ll start to notice incredible improvements, not just in your training pursuits but wholly your life experience.

I can’t wait to see your improvements!

– Brady

If you want help with building muscle, losing body fat or just improving your overall health and fitness get in touch

Brady Curtin

A | 99 Murphy St RICHMOND

P | 0458 957 686

E | bradycurtinfitness@gmail.com

 

Everything you need to know about Creatine

Everything you need to know about Creatine

If you’re heavily, or even moderately, into fitness, the chances are, you’ve likely heard the word ‘creatine’ floating around the gym, right? Yet, like many people, you probably steer clear of using it because you don’t quite know what on earth it does, who should use it, how to take it, or why it even exists?!

 

Don’t worry, you’re certainly not alone. But, what if I told you that adding creatine to your daily supplement regime could make a world of difference to your performance, endurance, strength, muscle mass and general health? Sounds too good to be true, but luckily for you, it’s not. As the world’s most widely researched and clinically studied supplement, creatine is among the most effective, and severely underrated, supplements for enhancing all areas of your performance, and contrary to popular belief, you don’t even have to be a strength or power athlete to reap the benefits of it. Curious to find out more? Let’s get started!

 

First things first, what is Creatine?

Creatine is an amino acid located predominantly in your muscles in the form of phosphocreatine (95%), as well as your brain, kidneys and liver (5%). Creatine’s core responsibility is to help increase your stores of phosphocreatine, which is a form of stored energy in your cells that subsequently helps you to increase the production of a high-energy molecule known as Adenosine Triphosphate (ATP).  In simpler terms – Creatine plays an important role in providing the body with the essential fuel it needs to function at full capacity.

 

What’s ATP and why do I need it? Simply put, ATP is stored energy. For your muscles and every other cell in your body, ATP is the primary energy carrier in all living organisms and is the source of energy that essentially keeps everything functioning. Without ATP, cells would not be able to transfer energy from one location to another, subsequently prohibiting the growth and reproduction of organisms.

 

How can Creatine assist my training?

Whether you choose to increase your creatine levels by consuming protein-rich foods, such as chicken, steak and fish, or opt for the easier and more convenient option of adding a creatine supplement to your daily regime, the outcome will still be the same – it will increase your muscles’ phosphocreatine stores. Phosphocreatine assists in the formation of new ATP, and let’s not forget, more ATP equals more energy.

 

During a workout, ATP breaks down to produce energy, which is used for muscular contraction. As a result of the ATP being broken down into ADP (Adenosine Diphosphate), the amount of energy available to your muscle cells is limited due to the rate at which your body can effectively re-synthesise or reproduce ATP.

 

To quickly recap – The higher the levels of creatine in the body, the higher the levels of phosphocreatine stores in the muscle cells. Therefore, the higher your phosphocreatine store levels are in the muscle, the more energy you have readily available for your muscle cells. When you have higher levels of energy available to the cells, you are more likely to experience better workouts, strong muscle contraction, and reduced fatigue while training. Who wouldn’t want these benefits while training?

 

To put this into the context of exercise, here’s how you can benefit from creatine in the gym:

  • Promotes enhanced strength & performance – Creatine is suggested to help improve your overall strength and performance due to your body’s increased capacity to produce ATP. Generally, ATP is depleted after approximately 8-10 seconds of high-intensity exercise. However, by supplementing with creatine, your body can effectively produce more ATP, allowing you to train at peak performance for a few additional seconds.
  • Supports muscle growth – As creatine plays an important role in helping you to train harder and for longer, the long-term result of this benefit is generally muscle growth as your body is primed to push harder.
  • Helps increase Bone Mineral Density – Strength training has long been recommended for increasing bone mineral density and preventing osteoporosis. However, if you’re already lifting weights but haven’t added creatine to your daily routine, your bones are likely not reaching their full potential. An increase in bone mineral content is suggested to be related to an increase in muscle mass. As such, an increase in muscle puts a strain on your bones, which in turn provides the ideal stimulus for your bones to strengthen. While bone health may not be at the top of your list right now, you’ll thank yourself for it later!
  • Enhances brain performance – Anyone who is into fitness knows that results are based 50% on your physical output and 50% on your mindset and cognitive performance. In the same way creatine affects your muscles, it also improves your brain performance. Your brain uses creatine phosphate as a source of energy, and if not replenished, these stores will decrease during intense activity. Just as your muscles begin to fatigue after a certain number of reps, so too does your brain fatigue during intense mental activity. As such, a creatine supplement will not only improve your workout capacity but also your brain capacity!

 

Who would benefit from supplementing creatine?

If exercise is an important part of your daily routine and you’re serious about your results, you’ll certainly benefit from creatine supplementation. Let’s break it down:

  • Bodybuilders – Creatine plays an important role in improving the size and shape of your muscles, which ultimately impacts your entire physique. As such, if you’re a bodybuilder trying to increase muscle mass, creatine may be just what you need to up the ante on your results.
  • Fitness enthusiasts – As creatine is suggested to enhance muscular energy and decrease fatigue, it will be highly beneficial for regular fitness enthusiasts who are wanting to train harder and get more from their workouts.
  • Athletes – Much like fitness enthusiasts, athletes who are training for a competition can also greatly benefit from creatine supplementation as it may increase energy and decrease fatigue, allowing athletes to train harder and for longer before exhaustion sets in.
  • Vegans and vegetarians – If you’re serious about your fitness and results but don’t want to compromise your dietary requirements or preferences, creatine might be a great addition to your supplement stack. Since it’s considerably hard to source creatine from a vegan/vegetarian diet, a creatine supplement will ensure your body has adequate levels of the amino acid required to increase muscle mass, without bulking you up.

 

So, what’s the point of taking creatine supplementation when I can source it from food?

The short answer: You will receive a higher dosage in a more convenient and efficient manner with supplementation.

 

Eating a large volume of food doesn’t necessarily mean you’re eating the right food in the right quantity to get the levels of creatine that a supplement would deliver. Without adequate creatine levels, you will not be able to effectively maximise the benefits. While you can certainly source your creatine from your food if you’re committed to eating large volumes of the right food, creatine supplementation simply offers a faster and more convenient route to achieving the same results.

 

The average creatine supplement would generally supply 5g of creatine per serve. Let’s compare this to a few high-creatine food sources:

  • Steak – 5g of creatine per kg of uncooked beef
  • Chicken – 3.4g of creatine per kg
  • Rabbit – 3.4g of creatine per kg

 

Note: These figures generally differ between sources.

 

For vegetarians and vegans, it’s extremely difficult to source enough creatine from your diet alone. Cranberries are suggested to contain a generous source of creatine, however, you would be required to consume a large, and somewhat unrealistic, portion of cranberries to experience the same benefits you would from a creatine supplement.

 

So, how do I choose the right creatine supplement?

When it comes to choosing the right creatine supplement, it’s important to consider form, flavour and combination. The most recommended form of creatine is creatine monohydrate, which has been the focus of thousands of studies over time and is proven to be safe and effective. The next most important component is taste. Many athletes and fitness enthusiasts alike recommend opting for an unflavoured creatine product as it has no taste and can be easily added to your favourite drink – whether that be water, juice, your BCAAs or protein shake!

 

Our go-to creatine supplement is Evolve Creatine Monohydrate. As the name suggests, this

product contains 99.9% pure pharmaceutical-grade, micronised creatine monohydrate in an unflavoured powder form to promote fast absorption and utilisation, as well as the option to pair it with your favourite flavour. Not to mention, Evolve Creatine Monohydrate contains no artificial sweeteners, artificial flavours or colours!

Chocolate Protein Sweet Potato Waffles

Chocolate Protein Sweet Potato Waffles

Sweet or savoury? Why not both! Thanks to Raimee Leigh’s latest kitchen creation, you can now enjoy everything you love most about peanut butter drizzled waffles, without compromising your health and fitness goals. Containing Evolve Lipo Whey chocolate protein, sweet potato, a pinch of cinnamon and cacao powder, and your favourite toppings, who knew waffles could be as healthy as they are delicious?

 

Ingredients:

 

Method:

  1. Preheat a well-greased waffle maker on a low setting.
  2. Place all ingredients into the bowl and mix until all ingredients are combined.
  3. Pour batter into the waffle maker and cook for approximately five minutes or until the outside is reasonably crispy.
  4. Once ready, top with your favourite healthy ingredients. Raimee Lee topped hers with chocolate peanut butter, banana and raspberries!

When it comes to reaching your fitness goals, there are fewer things more important than fuelling your body with the nutrients your muscles require to recover, repair and grow. As such, incorporating a premium quality protein source into your diet is important for ensuring your gym efforts are matched equally during your downtime. On that note, let’s talk all things Evolve Lipo Whey!

Evolve Lipo Whey contains 32 g of high-quality Whey Protein Isolate, Concentrate and Caseinate to provide a combination of fast, moderate and slow digesting protein to encourage optimal recovery and to help keep you satiated for longer. Additionally, Evolve Lipo Whey also contains L-Carnitine, L-Glutamine and Green Tea to further support fat loss by helping your body convert fat stores into a source of energy during and after training, while simultaneously helping to maximise energy and promote cellular detoxification. Inositol has also been added to the formula to boost mental alertness and clarity to help you maintain motivation and drive while in a calorie deficit. Did we mention that Lipo Whey makes the perfect post-workout shake or meal replacement?

The importance of training through an injury

The importance of training through an injury

Injuries are inevitable, whether in the Gym or in any sporting activity. People often become unmotivated, scared and quite reluctant to set foot back into the gym as they are worried about  reaggravating it again or they simply become inactive and lazy. Most people fall into the mindset that they must cease all exercise in order to heal and recover. Recovery is the priority but how long should you rest for until it becomes a habit and you’re too lazy to exercise again?

Injuries happen

Everyone gets injured and it is unavoidable at times. Whether it’s a minor or major injury, you should refrain from being sedentary as there are many alternatives that could still allow you to be active – depending on the injury and its severity. Frequent and low impact exercises such as walking, or cycling can help maintain your fitness levels without affecting your overall recovery. By doing some physical activity, you will not fall into the trap and overtime become a victim to laziness. Being lazy is a choice but choosing to make that choice becomes a habit and before you know it, you’ve lost all motivation to be the best version of yourself again. To overcome an injury, you must work around it and find ways to adapt.

The key to managing injurie

The first thing you should do when encountering an injury is seek professional advice. They will be able to provide you with a parameter to how much you can and should exercise. A key factor to dealing with injuries is to work around it by finding variations and alternatives that will not affect the injured site. This will avoid falling into the trap of being sedentary. Lifting weights is one of the best methods. What? Weights! You must be thinking how am I supposed to do weights if I’m injured? Well, continuing to do strength training will be beneficial for both preserving your muscle mass and fitness levels.

For example, you have injured your shoulder and cannot train upper body for a while. Instead of sitting at home and watching Netflix, you should take this opportunity to focus on your lower body. Whether its light intensity with resistance bands or kettle bells, you are still allowing your injury to recover but you are not allowing your mind to adapt to being sedentary.

Not only is your physical health important but so is your mental health. When working out, your body releases endorphins and other chemicals which work together to make you feel good. Most of you go to the gym to destress from a long day at work but once that outlet is taken away due to this injury, you will become frustrated. The key to recovering effectively and efficiently is to not rush the process. Staying positive will provide you with the motivation and determination to overcome this setback.

What are the key points to consider?

The first step to take is to redesign your current program to suit your needs and work around the injury. By implementing alternative exercises, you are still able to continue your progress in the gym and not become a victim to laziness. Seek medical help to know what you can and cannot do in order to nurse your injury back to full strength.

The most important take home message is to take your rehab and prevention very seriously. Most of you will jump back into the intense training you’re use to, once you feel that the pain has gone away. This is the most common mistake that people make as it will increase the risk of re-injury. Like with anything you do in the gym, the best course of action is to follow the plan. Research has shown that those who stay positive throughout their rehabilitation will increase the rate of recovery. Therefore, instead of using it as an excuse or as an obstacle, use this time to focus on any weaknesses you may have. Happy training 😊

How To Get Over The Easter Binge

How To Get Over The Easter Binge

Have you spent the last four days eating and drinking until your heart’s content? Never fear, all is not ruined. See below for some quick tips to get you back on track smile

 

The long weekend Easter provides is a great time to catch up with friends and family, have a few beers and gorge on chocolate. Unfortunately come Tuesday reality sets in and you may be feeling a little flat after all that alcohol and sugar. Not to worry all is not lost. You can get back on track by just following a few simple steps. The key here is to act fast and not let a loose weekend turn into a loose week.

1. Make sure you’re well rested

Everybody feels like crap after missing a few hours of sleep. Sleep is super important to our overall well-being. Lack of sleep impacts our bodies serotonin, ghrelin and leptin levels. Having these three out of balance is going to play havok with your hunger levels. To combat this make sure you catch up on any sleep you missed over the long weekend.

 

2. Stay hydrated
Yes I know you’ve heard this on pretty much every article relating to your health but it’s brought up so often for a reason. H2O helps the body dissolve minerals and nutrients making them more accessible. It also helps remove waste products in the body… Water is vital for our kidneys to function properly and if your kidneys aren’t functioning properly waste products and excess fluid will start to build up. Iin short ensure that you’ve been providing your body with the water that it deserves!

 

3. Double down on the veggies
You want to be running at a slight caloric deficit for the week to make up 4 the weekends indulgence is. An easy way to do this is double down on your portions of vegetables. Not only is this going to increase the nutrient levels in your meals but it’s going to make you feel Fuller when eating resulting in you consuming less calories.

 

4. Avoid skipping meals!
This is probably the most important one. The worst thing you can do right now is skipping meals and starving yourself. If you do this energy levels will inevitably drop, you’ll be less likely to spend time training and your metabolism will suffer causing you to hold onto fat stores and calories. Do not skip meals.

 

In conclusion it’s great to let your hair down from time to time and you shouldn’t feel bad about it. But now that the week has begun don’t let a great long weekend turn into a sloppy couple of weeks.

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