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3 Tricep Exercises to Boost your Benchpress

The Benchpress is a classic exercise. When someone finds out that you lift weights the chances are they will ask… Read more »

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Get Your 2 FREE Muscle and Fat Loss Manuals Now!

  Get your FREE ‘The Big Secret of Fatloss’ & ‘Build Your Bench: Westside Style!’  Manuals to help you  build muscle… Read more »

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3 Mind Hack to Keep Your Motivation to Lose Weight

3 Mind Hack to Keep Your Motivation to Lose Weight   Keeping yourself motivated is hard. Some days your motivated… Read more »

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Bench Like Powerlifter!

The Benchpress is seen as a bit of a show lift. ‘How much ya bench?’ Can be heard in most… Read more »

rhys September 17, 2018

Throw Away your Scales!!

Throw Away your Scales!! That’s right you read that correct.   You don’t need scales to know whether you are… Read more »

rhys March 28, 2018

3 Tricep Exercises to Boost your Benchpress

The Benchpress is a classic exercise. When someone finds out that you lift weights the chances are they will ask… Read more »

rhys December 30, 2017

How to diet over Christmas!

How to diet over Christmas?   You Don’t!   Christmas is a holiday. So it’s time to relax, spend some… Read more »

rhys December 24, 2017

The BIG Secret of Fatloss

  Learn the BIG Secret of Fatloss and kickstart your way to a new you. Based on Scientific principles and… Read more »

rhys December 11, 2017

Build Your Bench: Westside Style

Want to Have  Show stopping Benchpress? Learn how to build your bench using the same method I use based on… Read more »

rhys December 10, 2017

Fitness Myths Debunked: Does Fruit Make you Fat?

Dont Eat that!   It will make you fat!   Sound familiar? I’m sure you’ve heard it before. Don’t eat… Read more »

rhys November 13, 2017

Supplements: Do you REALLY Need them?

Have you ever been told you need to be taking whey protein when you are trying to build muscle? How… Read more »

rhys November 1, 2017

Ten Commandments of Strength Training: Part 1

So, you are doing your strength training?! How is it going? Well? I hope so. If you use the google… Read more »

rhys October 11, 2017

The 10 Commandments of Fat Loss: Part 1

The 10 Commandments of Fat Loss: Part 1 Having some guidelines to follow makes things much simpler. Kind of like… Read more »

rhys September 23, 2017
Older Entries
Using bands is such a great way of increasing resi Using bands is such a great way of increasing resistance on top of barbells and Dumbells, and even great for being used on their own. The biggest issue I see is how to fix them to a rack, pole or any object you wanted. Simply using a choke is the solution. There are other ways but this is how I fit them on a regular basis. #bands #gym #homegym #workout #personaltraining #solutions #bandedworkout #bandedexercises #fit #fitness #fitfam #snapfitness #coach #fittips
Let’s talk recovery!! In its simple form, it is Let’s talk recovery!! In its simple form, it is how you body attempts to return its self back to “normal” something known as homeostasis. That’s it. More notably for most people it is about feeling good, less sore and able to workout again effectively and hopefully at an improvement rate I.e more weight/reps. Recovery gets over complicated for too often. Things people do because they think they need to to optimally recover: 🚫Buy expensive Compression clothing 🚫Pay for expensive massage treatments 🚫Cupping/Massage guns 🚫Buy expensive (and often pointless) teas and shakes etc Don’t get me wrong, All of the above can help improve recovery to a point. But these are all secondary. Unless you are an elite athlete and already mastering the fundamentals these do not need to be attempted. Make your recovery actually count. What you should be doing: ✅ Get quality sleep ✅ Eat enough protein ✅Drink plenty of water ✅ Eat enough FOOD ✅ Be active- mobility/foam rolling Master these first. Get them built in as habits then you can look at the extra stuff. Don’t make things more complex than they need to be. #recovery #exercise #sport #gym #homeworkout #strength #strong #athlete #athletic #fit #fitness #fittips #performance #conditioning #fitfam #personaltrainer #personaltraining
Make your lateral raises better. Keep the load on Make your lateral raises better. Keep the load on your shoulders and off your traps. Try not to restrict shoulder blade movement but rather direct the arm ‘outwards’ rather than ‘upwards’ Very simple but super effective. Grab your 3 FREE Strength and Fatloss Manuals by clicking on the link in my BIO. These include: ‘Build Your Bench: Westside Style’ and ‘14 Day Accelerated Fatloss System’ #gym #shoulders #strong #gym #homeworkout #fittips #fitnesstips #personaltrainer #personaltraining #strength #bodybuilding #strongman #fitness #fitfam #lateralraise
BETTER RDLs If you are doing Any form of RDL make BETTER RDLs If you are doing Any form of RDL make sure you are executing them correct. It very easy to fuck them up. Maintaining the low back position throughout is key. When performing them, the aim should not be to get the bar or DBs as low as you can. Rather it should be stick your hips back and lower the weight as far down as you can without the low back rounding. This will probably be a lot shallower than most of you think. This way you can keep excessive load in your low back and keep it on your butt and hamstrings. It is way safer, far more effective and you can grow you butt and hamstrings faster. #lowback #hamstrings #deadlifts #bootylicious🍑 #gum #homegym #homeworkout #rdl #rdls #legs #legday #personaltrainer #personaltraining #fit #fitness #fittips #fitnesstips #fitfam #specifixtraining
Episode 12 of the Strong. Fit. Long. Podcast is up Episode 12 of the Strong. Fit. Long. Podcast is up now and waiting for you!! So I have not done a pod cast for a couple of weeks (yes I have been slacking) so I wanted to get one out ASAP. - This one is about measuring progress (again)! - Please give me some love and subscribe, 5 star review and some comments so I can make them better so I can help you more. Link is on my link tree in my bio. #podcast #coaching #gym #measuring #coach #progress #help #fittips #fatloss #strengthtraining #strong #strength #strwngthandconditioning #womenwholift #fit #fitness #personaltraining
Everybody talks about fatloss and ‘good’ and ‘bad’ foods. But there are no inherently ’bad’ foods. There are most definitely foods with a higher nutritional value and foods with a low nutritional value. Obviously foods with a high nutritional value are what people would call ‘healthy’ foods. And anybody with any intelligence would recommend you should eat lots of these healthy foods. But this doesn’t mean that foods with a low nutritional value are bad foods. In the same way that eating one ‘healthy’ food will not make you ‘healthy’. If you eat a Doughnut, it will NOT harm you. You will NOT get fat, you will NOT get sick or anything else. It is just a food with low nutritional value. Which you are able to enjoy as part of your diet. No food is inherently good or bad for you. It is just food. Food is more than just fuel. It is about social, and enjoyment. If you like pizza, then eat some pizza as long as it is part of a predominantly healthy and sustainable diet. Grab your 3 FREE Strength and Fatloss Manuals by clicking on the link in my BIO. These include: ‘Build Your Bench: Westside Style’ and ‘14 Day Accelerated Fatloss System’ #gym #healthy #badfoods #goodfoods #healthyfood #fatloss #weightloss #weightlossjourney #diet #dieting #coach #coaching #fatlosstips #healthyliving #healthylifestyle
The lateral raise you have never done but should b The lateral raise you have never done but should be doing!! Hit your delts hard with this isometric Lateral raise variation. The time under tension in this one BRUTAL! Over a minute of load on the muscle racks up an impressive amount of metabolic stress to stimulate muscle growth. You won’t need big weights for this so it’s an easy one to do with minimal kit. 1-3 sets to technical failure should do the trick. Grab your 3 FREE Strength and Fatloss Manuals by clicking on the link in my BIO. These include: ‘Build Your Bench: Westside Style’ and ‘14 Day Accelerated Fatloss System’ #shoulders #bouldershoulders #finishers #gym #homegym #workout #nopainnogain #fit #fitness #exercise #delts #shoulderday #shoulderworkout #personaltrainer #personaltraining #steong #strength #specifixtraining
Hungry??? Now listen, being hungry is part of bei Hungry??? Now listen, being hungry is part of being human. It is however more prevalent when you are in a calorie deficit; when your goal is to lose fat. And that is absolutely NORMAL and should be expected. There is a difference between having some hunger and starving yourself. If the latter is true for you then you should seek help and re-evaluate your approach (shameless plug 😉) But there are a few things we can make sure you do in order to help curb your hunger. 📍Eat more veggies/salad - this a great way to increase the volume of food you are consuming whilst keeping calories down. 📍Drink 1 pint of water with meals- again more volume consumed. Even better if you drink seltzer. 📍Drink 3-4 litres of water daily- this is shown to keep your hunger hormone (Ghrelin) at bay and can help regulate hunger more appropriately. 📍20 minute meals- eating your meals over a longer period of time can help you stay fuller for longer. It can help prevent indigestion also. 📍Eat mostly whole foods- Lastly, back onto getting the most bang for your buck. Whole foods will provide you with the most amount of food VOLUME for the fewest amount of calories which in turn can help delay hunger. I hope that helps you out. If you wanted more please grab your 3 FREE Strength and Fatloss Manuals by clicking on the link in my BIO. These include: ‘Build Your Bench: Westside Style’ and ‘14 Day Accelerated Fatloss System’ #fatloss #weightloss #hungry #hunger #coach #personaltrainer #preventhunger #food #eatinghabits #healthyhabits #health #heathly #fatlosstips #fittip #fitness #fit #gym #healthylifestyle #healthandwellness
I have heard this lots and lots. The fact is: If I have heard this lots and lots. The fact is: If a calorie deficit is not working for you, then you are not in a calorie deficit! Simples. Now, calories always matter but they are not the ONLY thing that matters. If you eat all your calories in pop tarts and pizza then you would struggle to adhere to a calorie deficit long term. No matter how good a pizza and pop tart diet sounds (and it does sound incredible), you don’t get much ‘bang for your buck’. You would hungry and struggle to be consistent in the long term. And the sustainability of any diet is the biggest factor (providing you actually are in a calorie deficit). You might think you are in a deficit, but if you haven’t shifted any fat in a 4-8 week time frame then you possibly need to look at your nutrition and either lower your calories as they are too high or (in most cases) you are dramatically underestimating how many calories you are actually consuming. All those little bites, drinks, snacks etc they all count towards your total calories. Just take some time to really look at your nutrition. Are you accurately tracking? Have you overestimated your calorie goal? Are you sleeping enough? Are you drinking enough water? Are you being consistent? Address these as they are usually the cause of you are not dropping the fat you hope for. But also use other metric to monitor progress. Measurements, are clothes fitting better or maybe a little loose?? The scale is not the be all and end all of fatloss. Oh, and also be patient. This shit takes time. It won’t happen in a couple of weeks or a couple of months. #fatloss #scaleweight #caloriedeficit #weightloss #fatlosscoach #personaltraining #fatlossjourney #weightlossjourney #fitness #fitfam #scaleweight #myfacewhen #dumbquotes
So another day in my the shed. I guess I should ha So another day in my the shed. I guess I should have a name for it at some point. Here is what todays leg day consisted of. 1) Box Squats HEAVY 2) Squat w/chain 3) Single Leg RDL 4) B.A.N.A Calf Raise 5) Calf Raise Nice and simple in and out after an hour. Training calf muscles is something I have neglected as my goal is not about how sexy I look (because I am already the sexiest 👍) but I thought I would see what I can do over the next few weeks of lockdown. You don’t need to be over complex with your training just the basics will do. Just be consistent. #homegym #gym #homeworkout #trainingmotivation #boxgym #lockdown2021 #legday #glutes #hamstrings #quads #legs #legworkout #lowerbodyworkouts
So Lockdown sucks, but I thought I would share wit So Lockdown sucks, but I thought I would share with you guys some of the stuff I do in a minimalist session. #and this one was some back training. 1) inverted Rows 2) iso Hold DB Rows 3) band pull apart (one of my favourites 4) band Low row Being kinda cramped in my shed sucks but there is always a work around. I am not able to train how I would normally. But it is fun to think outside the box and see what I can do with what I have kit wise and space wise. I would love to see some of your inventive ideas!! Tag me in them and let’s share some ideas around!! #gym #homegym #homeworkout #adapt #fitness #lockdown2021 #personaltrainer #personaltraining #coach #exercise #strengthtraining
Lockdown sucks!! Buy training around limitations Lockdown sucks!! Buy training around limitations can be quite fun and I enjoy a challenge!! So I’ve put together some core exercises for you to do with one band and a little weight. If you want to live and lift pain free then variety and being smart and you can NEVER do enough core strength work. The chaotic rotations and “wobbly” isometrics are 2 of my favourite ones. Don’t forget you can grab 3 FREE e-books by clicking the link in my bio. ‘The BIG secret of Fatloss’ ‘Build your Bench: Westside style!’ and ‘14 Day Accelerated Fatloss System’ #core #homegym #bands #abs #absticles #sixpack #homeworkout #workout #fit #fitness #fitfam #gym #workoutmotivation #lockdown #personaltrainer #strongcore #bandedworkout
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