JEDPT

Unless you’re one of these knobheads who actually enjoys swapping 𝘙𝘰𝘢𝘴𝘵 𝘗𝘰𝘵𝘢𝘵𝘰𝘦𝘴 for 𝘙𝘰𝘢𝘴𝘵𝘦𝘥 𝘒𝘢𝘭𝘦 over the festive season, you’ll know how hard it is to keep calories down during this period of time.⁣
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So here’s 2 massive tips for those of you who are trying to find that balance between staying in shape but enjoying the occasional mulled wine and mince pie. ⁣
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𝟏. Chill the f**k out. Festive season only comes around once a year and that comes with plentiful of social events in your calendar. Over stressing about a few extra calories over this period of time will take the enjoyment of spending time with friends and family away. Maintain discipline with nutrition when you CAN and still adhere to your training program as diligently as possible. It’s bloody hard to out-train a diet, but being ruthless with your consistency to training will help out a little. ⁣
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𝟐. Cycle your calories around your social events. Although this sounds somewhat contradictory to chilling the f**k out, it’s a guideline that can help eradicate any guilt associated with loosening the shackles when required. Simply identify potential events in your calendar and aim to find a manageable trade-off with reducing your calories in the days around any event you have.

If you felt down after weighing yourself on Monday, this is for you. ⁣
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No matter how much you try and educate some to not weigh themselves erratically, they do. ⁣
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So if they're going to do it, make sure they do it with better measurements and controls in place. ⁣
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P.S - Ladies, it's far more complex for you when it's ‘that time of the month’ so don't go weighing yourself randomly with no calculated approach in place ❤️

Sometimes we need a reminder that the benefits of strength training are not just limited to what looks back at us in the mirror. ⁣
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You may have had negative experiences with the gym, particularly when there are those who do appear to just train for what they see in the mirror. ⁣
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But when it comes to exercise, and you’re looking for the most bang-for-your-buck option out there, it’s hard to look past strength training. ⁣
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So if any of the options listed above serve as a reminder for you to get your strength training in, or they hit somewhat of a nerve, get it planned this week 👊🏻

Something to think about for the week ahead 🤔⬆️

𝘋𝘰 𝘺𝘰𝘶 𝘥𝘰 𝘍𝘶𝘭𝘭 𝘉𝘰𝘥𝘺 𝘞𝘰𝘳𝘬𝘰𝘶𝘵𝘴? ⁣
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Here's a few suggestions and tips on how to use Tri-Sets when performing a full body workout. ⁣
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If you're someone who enjoys 'moving' in your workouts and doesn't enjoy being restricted to performing one exercise on it's own with longer rest periods, then save this post and give it a go next time you're in the gym.

𝐒𝐨𝐦𝐞 𝐃𝐞𝐞𝐩 𝐌𝐨𝐧𝐝𝐚𝐲 𝐌𝐮𝐬𝐢𝐧𝐠𝐬 ⁣🗣
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This is my first post in 12 weeks. ⁣
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For someone like myself who uses platforms like Instagram and Facebook for marketing purposes as well as social purposes, it would seem that’s a poor return. ⁣
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Truthfully, social media has been doing my head in. ⁣
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Not only could I bare the thought of producing content, it’s been hard to look at it each day with everything that’s been going on. ⁣
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Some of the lockdowns have knocked the sh*t out of me. ⁣
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I admire and respect those who continuously rise above them because at times, I definitely haven’t. ⁣
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However, I have been getting stuck into many projects for the upcoming months and have recently helped a good number of people in the first Project56 program. ⁣
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Committing to becoming more consistent on social media (and therefore helping a few others along the way), regardless of how I feel, is certainly high on the priority list. ⁣
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Committing to my health and fitness is a habit that for me, fortunately, never budges. For others, I fully understand if that isn’t the case and hasn’t been over the difficult times many are experiencing right now. ⁣
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If you’re in that position right now, I hope you’re not too down about it and fingers crossed over the next few months, I’ll be able to produce content that will help you navigate these crazy times. ⁣
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PS - with all due respect, f**k covid 🖕

𝐅𝐮𝐥𝐥 𝐁𝐨𝐝𝐲 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠⁣⁣
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Check the images in the post out to see a few reasons you may consider doing Full Body Training. ⁣⁣
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The reasons mentioned come from my own personal considerations, and have been influenced by situations that have arose from training clients over the past 10 years. ⁣⁣
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For instance; I have a current client who is enjoying his training because he isn't turning up to football training without being able to run. ⁣⁣
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His old coach, very much from a Powerlifting and Weightlifting background, told him to '𝘵𝘰𝘶𝘨𝘩𝘦𝘯 𝘶𝘱' when he mentioned that Squats and Deadlifts were effecting his ability to play football competitively. ⁣⁣
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Who else has benefited from 𝐅𝐮𝐥𝐥 𝐁𝐨𝐝𝐲 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠? ⁣⁣

𝐁𝐮𝐥𝐥𝐞𝐭𝐩𝐫𝐨𝐨𝐟 𝐊𝐧𝐞𝐞𝐬 ⁣
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I assume we’re all over the “don’t let your knees travel past your toes” phase, yes? ⁣
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Okay good. ⁣
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The exercise I’m performing is a front-foot elevated split squat.⁣
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It’s not quite the hardcore ATG Split Squat often shown by but it still does the job and will bulletproof your knees. ⁣
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It’ll do wonders for lengthening your hip flexors, and increase ankle mobility. Those factors alone can help with so many performance-related exercises in the gym. ⁣
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On an ‘anecdotal’ note, clients of mine (who are desk-bound) love these for their hip flexors and speak regularly about how they’ve made things a little less painful there. ⁣
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Who else has got these in their program? ⁣
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Props to for the initial exposure to them!

𝟒𝟐 𝗪𝐢𝐧𝐝𝐨𝐰𝐬 ⁣
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This is a topic I presented recently to a group of lawyers.⁣
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Lawyers, like many other professions, often suffer from work getting in the way of their health and fitness efforts. ⁣
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Using this formula, it emphasises the importance of not negatively reacting to;⁣
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- 1 missed training session⁣
- 1 ‘bad meal’ ⁣
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Yet so many of us throw our weeks out when one thing goes ‘wrong’. ⁣
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“I’ll start again Monday”⁣
“F**k it, I missed the gym so let’s order takeaway”⁣
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Does this sound like you?⁣
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42 windows of opportunity people. ⁣
42 windows. ⁣
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𝐋𝐞𝐠 𝐏𝐨𝐬𝐢𝐭𝐢𝐨𝐧𝐬 𝐅𝐨𝐫 𝐂𝐡𝐢𝐧-𝐔𝐩𝐬 & 𝐏𝐮𝐥𝐥-𝐔𝐩𝐬⁣
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𝘗𝘩𝘰𝘵𝘰 𝟷:⁣ ✅
𝘗𝘩𝘰𝘵𝘰 𝟸: ⁣👎🏻
𝘗𝘩𝘰𝘵𝘰 𝟹: ⁣🤔
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Before I get into why, here's something really important to consider..⁣
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Most compound exercises require a LOT of bracing and stability. Chin-Ups and Pull-Ups are no different so neglecting this facet of the exercise isn't optimal. 𝘠𝘰𝘶 𝘣𝘳𝘢𝘤𝘦 𝘧𝘰𝘳 𝘢 𝘉𝘦𝘯𝘤𝘩 𝘗𝘳𝘦𝘴𝘴, 𝘴𝘰 𝘸𝘩𝘺 𝘯𝘰𝘵 𝘢 𝘊𝘩𝘪𝘯-𝘜𝘱?⁣
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Measuring progression through this exercise will be bloody difficult if you're legs are swinging around all willy-nilly. ⁣
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𝐏𝐡𝐨𝐭𝐨 𝟏: Rigid as f**k. Strong core and glutes engagement with a fixed position and no momentum through the lower body. ⁣
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𝐏𝐡𝐨𝐭𝐨 𝟐: Using your legs for momentum might have it's place to dig out 1 or 2 reps, but it will be hard to brace and stabilise as reps progress throughout the set. ⁣
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𝐏𝐡𝐨𝐭𝐨 𝟑: One of the most commonly performed variations (and sometimes needed if you're a lanky bastard like me who's feet will hit the floor if the bar is low). However, avoid if possible as the raised leg on one side will mean potential torque and make you pull in a crooked line in favour of the side of the raised leg.