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Training & Nutrition Tips

Jeffrey Morgan - All Stars Personal Trainer

Training Tips

Whether you want to lose weight, train for a specific sport or gain lean muscle and add some serious muscle to your frame I tailor every program to your individual needs.
  • Get rid of all the excuses why you canít hit the gym as soon as possible this will free your mind and enable you to continue on. If we don't challenge our old behaviours we will always get the same results we have got. Create new habits and your body will thank you.
  • Follow a training plan either with or without a personal trainer, would you leave your house with no idea why you left? It's exactly the same in the gym; know where you are and where you want to go.
  • When you get to the gym give 100% if your leaving with too much in the tank then you haven't really given it your all. Leave the phone in the locker so you have no distractions and give every repetition all you possible can. Results come from hard work!
  • Don't neglect your flexibility, Start with a good warm up (5-10 minutes) then after your workout a cool down with a full body stretch. Stretch every muscle group 1-2 times and hold each stretch for about 15-20 seconds without bouncing in the movement .
  • Always remember to warm up before a weights sessions. This will prevent injury and prepare your body for exercise whilst maintaining flexibility.

    Make sure stretching is a part of your program as it's a vital component of a well rounded health and fitness program.

  • Form & technique ensures you prevent injury but more importantly get 100% out of each exercise.

    Think of it this way: If I was to offer you an investment and say I could give you 100% return on your investment OR 10% on your investment which would you choose? No brainer right? So why would you want nay less from each rep, effort, run etc
  • Short sharp sessions with absolute intensity to keep your heart elevated and prevent the release of the hormone, cortisol which will only break down muscle and store fat.

    Now when I say short I am still talking 45 minutes of intensity relative to your strength & conditioning levels

NUTRITION TIPS

  • Always try and include Fibre in your meals.
    Making sure we get Fibre is important to keep us regular. Good sources include green vegetables, fruits, flaxseeds, nuts and brans
  • SATURATED & TRANS FATS
    These two fats harden your arteries and increase your chances of heart diseases, stroke and diabetes just to name a few. They're usually food in fast foods, fried foods, junk foods and even curries. .
  • PROTEIN
    This is important for muscle building which will in turn speed up your metabolism. Protein intake per individual can be calculated as follows - (1.5 grams for each kilogram of body weight). This will ensure daily amounts are covered, although athletes, body builders etc should intake 2 grams for each kilogram of body weight.
  • LOW ENERGY CARBOHYDRATES
    Low energy carbohydrates are best eaten most of the day to ensure you minimize your body fat.

    Good sources include salads, vegetables (excluding white potato, Taro) and minimizing sweet potato and brown rice which is best eaten within 40 minutes of a workout to ensure your protein uptake is maximized
  • WARM LEMON WATER
    Best taken first thing in the morning when toxins have built up over night.

    Simply add fresh cut lemon into Luke warm water to alkaline your body helping to prevent disease by keeping your bodies pH levels in check
  • SKIPPING MEALS
    Skipping meals is a recipe for disaster throwing your blood sugar levels out and by the evening ensuring that you reach for anything that your body is craving which usually means sugars, bad fats and salts as well as over eating which all leads to excess energy.

    This then converts and stores as fat.

    Think of skipping meals like eating fast food, it will make your fat loss potential near impossible.

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client of the month
JUNE CLIENT OF THE MONTH 2017
RICHARD ELLIOT

Losing over 12% body fat and 4kgs in a massive lifestyle turn around, you're inspirational to everyone including your daughter LEGEND!

CONGRATULATIONS you have WON a FREE hour shopping tour session to maximize your goals

Bring on Summer!
- by Jeffrey Morgan
 
 
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