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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
So another day and another training session filmed So another day and another training session filmed. This was Fridays heavy upper body day. 📍3 count Tempo bench with chains 📍1 set of Ultra close grip to failure 1/2 previous weight plus chain (no video) 📍Pendlay Rows 📍Chest supported Row with chain- palms up 📍over head extension ➡️ Band pull-apart Notice how there is a lot of back work? Doing this creates the base of the pyramid where strength can be built from. It also helps keep those shoulders fit and healthy. #gym #benchpress #coaching #healthy #strong #marketharborough #personaltraining #back #chestday #chestworkout #backworkout #powerlifting
I have been asked to post some of my workouts. So I have been asked to post some of my workouts. So here is one of the light lower body days. Focus on technique and practice movements rather than lots of weight. I only managed 3 exercises until my phone ran out of memory on the reverse hyper so you only have 3 things. Nothing special today just simple things. I also did some high rep hamstring curls and hip abduction after what you can see. #gym #legday #speedday #deadlifts #squats #squatting #deadlifting #strong #strengthtraining #specifixtraining #coach #coaching #personaltraining #personaltrainerlife
Regulating Fatigue One of the MOST UNDERRATED asp Regulating Fatigue One of the MOST UNDERRATED aspects of any training program is fatigue regulation. As you can see I hit a weight that was way harder than it should have been. This means I am still fatigued from last weeks equipped squat session (it does wipe me out for a week and a bit)! So I adjusted the load and exercises to make the session much more beneficial. I had been feeling sluggish and fatigued all day so I need to emphasise recovery this week. Always remember recovery is just as (if not more) important than training hard. Progress will Not always be linear and go in a straight line it will zig zag up and down. So if the workout isn’t going how it should, adjust, and recover so that next week it can be better. #recovery #gym #squat #conjugate #powerlifting #coach #coaching #recover #programming #onlinecoaching #personaltrainer #bdfpa #boxsquat #fit #fitness #gymmotivation #strongman #steong #strongwoman #squatting #squattips #tip #fittips #squatbooty
ITS BACK!! The STRONG FIT LONG Podcast is back in ITS BACK!! The STRONG FIT LONG Podcast is back in action! This episode I talk about how the lockdown affected me mentally. Also I dive into the world of powerlifting and outline how it can help you live a happier and healthier life. Follow the link in my bio or search ‘STRONG FIT LONG’ on your podcast provider! #podcast #powerlifting #strong #fitness #long #snapfitness #specifixtraining #coaching #personaltraining #personaltrainer #happylife #unlockdown #gym
HAPPY STAR WARS DAY!! May the 4th be with you 🙏 #starwars #may4th #happy #galaxyfarfaraway
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
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