Deadlift To Get Strong!

If you are about to start a strength training program with a goal of getting strong. The one exercise you want to make sure you include in that plan is the Deadlift. Personally, I would say the deadlift is the king of all strength exercises and definitely my favorite. Whether it be Sumo (wide stance) or the traditional stance or even the trap bar deadlift, all variations serve a great purpose. In  the video I was performing my personal best which was my 1 rep max 217kgs/ 477lbs on a raw deadlift, which meant  no belt or lifting straps. Which I was more than happy with my end result. I completed this while finishing phase 4 of Eric Cresseys High Performance Handbook which is a excellent resource. As a Personal Trainer I'm constantly reading, learning and expanding my knowledge base. I like to learn from the best strength coaches out there and Eric Cressey is one of them. My personal goal with this particular  training plan was to get as strong as I could without using any lifting aids like belts/straps etc.

Some of the benefits you get from this one exercise:

Strengthening of the muscles of your posterior chain/ backside of your body which would include your glutes,hamstrings,calves, lower back, spinal erectors, trapezius and also your forearms and core.

Increased grip strength

Increase in testosterone and growth hormone release, Which equals more overall muscle mass.

Great functional exercise with real world application.

Remember its crucial to keep good form and technique when practicing the deadlift to prevent injury. If you have never or don't know how to perform a deadlift I would highly recommend seeking a professional.

Quick and Easy Nutrient Rich Lunch

Quick and easy nutrient rich lunch before I start my afternoon shift!!

Baked sweet potato,baked organic chicken breast, Earthbound farms Zen salad blend,tablespoon of pumpkin seeds and sundried tomatoes, then to top it off one of my favorite dressings two tablespoons of Maple mustard by Steve's club Paleo chef. Trust me this is a great tasting dressing with no junk added just like the label says all natural ingredients,highly recommend it.

The reason why this lunch was quick and easy is because I had already done some meal prepping for the week. So my chicken and sweet potato was already baked and stored in my refrigerator. All I had to do is grab my salad and dressing. Prepare some of your healthy meals for the week ahead it makes life so much easier!

 

My Signature Power Breakfast!

One of my favorite healthy easy breakfast recipes filled with all the nutrients your body requires to start the day right.

Omelette with 4 organic eggs,mushrooms, red onion and baby spinach.
Sautéed Tuscan kale both cooked in virgin coconut oil and trader joes everyday seasoning, garlic and black pepper....
1/2 Avocado
1 orange
Cup of green tea with honey.

Guaranteed to:
Kick start your metabolism
Burn fat and keep you lean
Keep you focused

Broccoli with a twist

My wife and I have been experimenting a bit with some Paleo dishes of recently as I'm always up for cooking and trying something new. I love broccoli and rather than just steaming the whole amount I thought you know what...I'm gonna have a ...look online for a quick and easy recipe for broccoli! That's when I came across broccoli fritters by Juli Bauer of PaleOMG.com. I made this for dinner yesterday and we both enjoyed it.I actually made them pretty big by accident. I topped it off with some grass fed burgers and half an avocado and some baked mushrooms on the side.
The recipe ingredients were pretty easy:
.
Broccoli stems (I actually used the full head of the broccoli)
2 eggs
sweet onion
Almond flour
Garlic
Salt and pepper
Optional as I added some mixed seasoning also.
Coconut oil

I recommend trying the recipe if you like to put a bit of a twist on your broccoli.This is the link to the recipe http://paleomg.com/paleo-broccoli-fritters/

 

Add some flavor to your tuna fish without the excess fat!!

I’m a big fan of tuna fish. It is one of my quick go to protein sources. But as you know tuna fish can be quite bland on its own and especially when eaten straight out the can. I personally like to add some spice to my tuna. Having moved to the US and adjusting to the changes of not having certain things that you are used to in the UK was not easy. But having searched high and low and experimenting. I managed to find this great addition for my tuna. Organic Sweet pickle relish by Trader Joes I’ve found to be the best way to give my tuna a bit of spice. One tablespoon of relish and a sprinkling of fresh ground black peppercorn does the job!

If you are someone who cannot tolerate tuna fish because of the taste or you are looking to give your tuna a bit of kick without excessive calories I would recommend giving this a try… you might just like it.

 

Why single leg exercises should be a part of your strength training plan!

 

 

I’m a strong believer in unilateral or single leg strength exercises. I always have them programmed into my personal workout plan as well as my clients that I train. Step ups, Lunges, Split squats with feet elevated, Single leg Romanian Deadlifts are some single leg exercises that can be very challenging, but offer great results! Here are some of the benefits you get from single leg training:

·         Helps prevent injury by developing the stabilizers and small muscle groups that you can’t hit with standard two legged exercises.

 

·         More muscle growth and strength as it engages more muscles.

 

·         It can be more functional as it balances strength so you can sprint, change direction and produce force equally on both sides of your body.

 

·         Less loading of your spine if you are somebody who has back issues.

Start incorporating single leg work in your workout plan today and reap all the benefits as well as developing a bullet proof lower body.

 

 

Tired of doing long traditional cardio sessions and getting no results!

 

 

 

Top 5 reasons you should be doing complexes:

1.       Great for fat loss due to the metabolic effect

2.       Builds lean muscle

3.       You will get a full body workout

4.       Ideal replacement for those long boring cardio sessions and a lot more fun I say

5.       Perfect if you are short on time and only have around 15-20min for your workout

Complexes are great for burning fat, building lean muscle and boosting your overall conditioning. They are also great for individuals who dislike traditional cardio of the treadmill, elliptical or the bike. They are great for all fitness levels.

A complex can take as little as 10-15 min depending on how long you take to rest and catch your breath in between sets. I like to use them with my clients as a finisher at the end of a strength training session. Also a complex can be done as a stand alone workout especially if you are short on time.20min including your warm up that’s all it would take for a total body workout.

A complex is a series of exercises performed in succession with a single piece of equipment. Whether it be a barbell, kettlebell or dumbbell you will complete all exercises with the required repetitions before putting the implement down. The weight should not be as heavy as you would use in your regular strength workouts. You should be able to keep good form.