PT Reed Fitness And Nutrition Coach

Top tips for making long lasting change 👇💪

Building muscle is about so much more than how your body looks. 💪🏻

It’s about getting stronger, supporting your metabolism, protecting your bones, building confidence and creating a body that will serve you well for years to come.

Build muscle. Build strength. Build a stronger future. ❤️

This is what lifting HEAVY looks like!
It's supposed to be hard!
If you don't challenge your muscles then they won't grow and you won't get stronger!

Strength training = heavier weights and less reps 💪

Within months I went from lifting 12.5kg DB Shoulder Press to 15kg 💪
This is how I did it?

DB Shoulder Presses was one of those exercises that I could never seem to get better at until I introduced STRENGTH TRAINING into my routine twice a week.

On my strength training days I concentrate on lifting HEAVY and doing less reps (ie 5 reps).

This really helped me to lift heavier during my hypertrophy days (ie 12 reps) and was the key for me to progress on not just this exercise!

Qetoe low carb pasta vs normal pasta....which one is better? 👇

📣 Women in menopause - you need to change your diet 📣
Three things to include:

👉 Protein - if you're trying to increase muscle mass then aim for around 2g/kg
👉 Cabbage - a natural pre-biotic and is so good for gut health which weakens during menopause
👉 Fibre - also amazing for gut health and keeps you feeling full for longer

These three things are NON-NEGOTIABLE! Get then into you 😀

📲 Send me a message if you need help with your diet.

Tired all the time?
Exercise doesn't just use energy - it teaches your body to produce energy more efficiently.

Within minutes, your brain wakes up!
💪 Your heart pumps more blood
💪More oxygen reaches your brain
💪 Your brain releases chemicals like dopamine, noradrenaline, and serotonin

These chemicals improve:
👉 Alertness
👉 Motivation
👉 Mood
👉 Focus

That's why a 10-minute walk can make you feel more awake than sitting on the couch!

So if you're tired...get up and move your body!

HEALTHY BREAKFAST - 37g Protein

50g oats
150g Almond Milk
Scoop WPI Protein Powder
100g Raspberreis
10g Pumpkin Seeds

Excellent post workout breakfast!

What you eat before and after exercise matters! 👇

Before exercise (Weight Training) - 15g of protein (I use protein powder in my water)
If you're doing cardio or HIIT then add 30g of carbs (banana)

After exercise (within an hour)
👉Carbs - 50 - 60g oats (28 - 33g)
👉Carbs - 100g Raspberries (5.4g)

👉Protein - WPI Protein Powder (25g)
👉Protein - 100g Lite Greek Yoghurt (5.8g)
👉Protein - 5g BCAAs - (5g)

👉Fats - 10g Pumpkin seeds (4.9g)