September 2016

Why Should You Do Shrugs?

Each and every upper body pull or push movement depends on shoulder health, mobility and performance. If you want to get the most out of your workouts, you need to have a strong and healthy set of shoulders, but they are nothing without a stable base, which means proper positioning of the shoulder blades. And in order to create a stable base, you need strong trapezius and rhomboids and it would only make sense to train them and strengthen them...

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How to Know When You’re Ready to Compete

This advice is for both male & female competitors. Look at any professional bodybuilder/ figure competitor & you will see the X shape. Wide shoulders/back, small waist & down to muscled legs. To achieve this I believe you should have at least 2 years of hard gym training to develop the required amount of muscle before stepping on stage. In saying that I have seen people transfer from other sports where they have excelled & built a great level of...

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Can you smell what The Rock is announcing?

Dwayne 'The Rock' Johnson was a special guest at this years Mr Olympia Competition in Las Vegas and before presenting the First Place Trophy to Reigning Olympia Champion Phil Heath, The Rock gave an incredibly motivation speech followed by a HUGE announcement In 2017 The Rock and his production company 'Seven Bucks Productions' will be broadcasting the Mr Olympia on CBS Sports. Will this bring the end to The Mr Olympia Live stream, low resolution broadcasting, constant refreshing of your web browser? Only time...

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5 Workout structure tips for Crazy Muscle Growth!

Most people hit the gym every day around the world typically in the pursuit of a few goals, either it’s Muscle Hypertrophy (Growth), Fat Loss, Increased Strength, or a combination of a few of these. Today we’re going to cover Muscle Hypertrophy & how to design the ideal workout. 1 - Use dynamic stretching & avoid static stretching pre workout Use dynamic stretching (stretching with movement) to avoid the strength loss associated with static stretching (hold a static stretch in...

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Getting Over Your Training Plateau

Has your progression & motivation stalled? This could be why -  so let's kick start it!   Variety is one of the major keys to keeping you motivated not to mention keeping your muscles guessing which is exactly what you want for building lean muscle mass and reducing your body fat. Challenge your body by trying to do something it is not use to doing so it is forced to work in your favor. Let's look at the training variables...

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Eat your Veggies! The Importance of a Balanced Diet

Since you were young, you were always told by your parents to “eat your vegetables” as they are healthy and nutritious. Now as we have gotten older, many of us began to understand the importance of including vegetables in our day to day diets. There are many health benefits that come along with having your daily intake of vegetables, such as: Vital for health and maintenance of your body. Low in fat and calories. None have cholesterol May reduce risk...

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  The word diet has a negative connotation attached to it. The definition of a diet is basically what your daily food consumption is like. Everyday we are bombarded with the media; magazines, tv, websites, social media showing us celebrities athletes and models all following a specific diet or new fad in order to ‘lose 10lbs quick.’ Many fitness professionals; coaches and competitors will encourage the fact that sustained weight loss is a slow process and that yo-yo dieting and...

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Meat & Nuts for Breakfast

It’s not the traditional eggs on toast with juice, cereal, or oats for breakfast, but the meat & nut breakfast has become increasingly more popular & with good reason. The meat & nut breakfast (or any sort of high fat & low/no carb breakfast) is something I implement in every nutrition plan I write for clients with only 1 exception for a client with a crazy metabolism. The high fat breakfast raises dopamine & acetyl-choline with will dramatically increase focus...

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Periodised Training - It's A Matter of Time!

As with anything in life that you want to succeed at, you need to make a plan for it first. You need to reassess that plan frequently to see if you are meeting your goals, exceeding them or falling short. Ask any successful person, whether it be in business, sport, family life or personally & they will tell you they had an idea, wrote down their end goal & what they were going to do along the way to achieve...

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Abs are Made in the Kitchen!

If you want abs you need to be planning and putting these 3 principles into practice   #1: Calorie Deficit And Meal Planning #2: Cardio Exercise #3: Ab Exercises   If you can follow these three points on a consistent basis, you see the obtaining a 6 pack for summer is within your reach.   Alright, what exactly is a calorie deficit?   The first thing that you need to do, is to adjust your diet. Why? You need to...

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