Quick at home cardio

After a long day and commuting I do not need performing cardio to be long or laborious… so, having taken a bit of inspo from Mr. Ben West (@benwestfit, see photo!) I just smashed out a quick “8 minute and 8 second” mini session in the kitchen. Best of all, no equipment was needed at…

Ladies sculpt yourself a toned bum and legs Part 1 of 3

Part 1 of 3… First up jump on a treadmill or cross trainer (gym based) or go for a light 5 minute jog (non-gym), to warm up – getting your heart rate up, a slight sweat on and to lubricate your joints ready to work. Raise up onto tip toes – land in a low…

It’s Shrove Tuesday! THAT MEANS PROTEIN PANCAKE DAY!

So, a day of high calorie, high sugar food… But it doesn’t have to be. Here you’ll find recipes for healthy, low sugar and high protein varieties! Enjoy, promote muscle building and recovery AND feel less guilty for it! (Toppings listed after base recipes). Vanilla Pancake; 60g rolled oats, 1 scoop Casein Protein (Vanilla for…

Workout Supplements

Pre Workout – Pre as above, Intra = MyProtein Exceed, Post = Theproteinworks vanilla whey isolate with 40g porridge oats in water.

Chest Blast

Get ready and mentally focused before this workout as its a “dig deep” one. Pre workout – 2 scoops Genetic Supps Sustain, 1 small scoop L Carnitine, 1 small scoop D Aspartic Acid. Superset 1: Incline DB press and flat DB flys Superset 2: Flat DB press from the hip and flat thumbs up flys…

Chest Blast

Get ready and mentally focused before this workout as its a “dig deep” one. Pre workout – 2 scoops Genetic Supps Sustain, 1 small scoop L Carnitine, 1 small scoop D Aspartic Acid. Superset 1: Incline DB press and flat DB flys Superset 2: Flat DB press from the hip and flat thumbs up flys…

Upper body strength

Deadlifts – 5x 3-6 Barbell Bench Press – 5x 3-6 Weighted wide grip pull ups – 5x 3-6 Barbell Military Press – 5x 3-6 Remember to have enough rest in between sets, this needs to be at least 2 minutes but between 3-5 is optimal. This is because your low rep maximal strength lifts use…