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PERSONAL.TRAINR

Strength and Wellness content provided by a Personal Training team of two Brothers.

02/09/2022

Stop procrastinating on it and wasting time and energy debating when is best to get it done.

As soon as you get the opportunity, act on it and go!🚶🏼‍♂️

01/09/2022

How much time do you set aside for YOURSELF?

It’s been a busy day today and sometimes things can get overwhelming.

Can you take just 1 minute for yourself this afternoon , no distractions, and focus on your breath.

Try this:
Inhale for 2 seconds
Hold for 3 seconds
Exhale for 4 seconds
Hold for 1 second
(10 seconds total)
*6 rounds is your minute

Feel free to continue for longer

Life can be stressful with so much going on in different areas of our lives, we know that exhaling activates the parasympathetic nervous system. Which promotes rest and digest, will help lower your heart rate and reduce stress.

Set just 60 seconds aside for yourself and give this a try.

Give me a ‘👍🏻’ in the comments if you managed to do this for yourself today, or comment below if you have any questions.

08/11/2020

21 day FREE Lockdown Lifestyle Challenge 💥
For the next 21 days I will release a challenge every day for you all to complete, record your efforts and post into the group. Tag your friends, family or anyone you think might benefit from this to get involved too!
The focus is on improving your health both mentally and physically, so the challenges won’t just be workouts but some other cool sh*t too which will leave you feeling healthier both physically and mentally by the time December comes around. 🔥
Comment “I’m in” below if you want to get involved. I’ll release a prize for the winner (the person who completes the most challenges) at the end of the month. 🏆 🙌🏻

02/11/2020

Lockdown 2.0 plan of action 💥
Some things to think about to ensure you get the most out of the next 3.5 weeks.
Don’t be a victim of circumstance, you can still make progress and you will with a good plan and the right mindset. 💪🏼

30/10/2020

BREAKFAST SWAPS 🥯

Warbutons cinnomon & raisin bagel
212 Cals
41g Carbs

v.s 💥

Warbutons cinnomon & raisin bagel thins
130 cals
26g Carbs

Easy switch when saving calories!

29/10/2020

Fear regret more than failure. 💥
I heard speak about this and it really resonated with me.
So many of us are scared of failing and so may end up not even trying, if you don’t even try then you’ve got zero chance of succeeding. 🙅🏼‍♂️
But if we fear regret more than failing itself, then we are more worried about missing the chance entirely than just giving it a go. If you fail you’ll learn and you’ll be one step closer to succeeding already! 🔥

27/10/2020

Today I was reflecting and I thought I’d share it with you. 💭

The reasons why I do what I do, the morals behind it and why I have such a passion for improving people’s health and fitness. 💪🏼
Strength and health both mental and physical underpin everything from the way we train, to the food we eat and ultimately the quality of life we live. 🙏🏼

26/10/2020

THAI BASIL BEEF 🍚

Serves: 4
Prep: 40 mins
Cook: 10 mins

WHAT YOU NEED
For the beef:
• 1 lb. (450g) flank steak, sliced in thin strips
• 1 tsp. water
• 1 tsp. cornstarch
• 1 tsp. soy sauce
• 1 tbsp. coconut oil
• 1 red bell pepper, sliced
• 2 green onions, sliced
• 3 cloves garlic, minced
• 1 cup (24g) Thai basil leaves
(or regular Basil)
For the sauce:
• 2 tbsp. soy sauce
• 1 tbsp. fish sauce
• 1 tbsp. oyster sauce
• 4 tbsp. water
• 2 tbsp. brown sugar

WHAT YOU NEED TO DO
In a medium bowl, place the beef, water, corn-starch, and soy sauce. Toss everything to coat and marinate for 10-30 minutes.
Heat coconut oil in a large skillet over high heat. Remove the beef from the marinade and sear the beef until browned, (2-3 minutes), then set it aside.
Add the bell pepper and green onion to the same pan and cook for 2-3 minutes. Next, add in the garlic, and cook for another 1 more minute.
Return the beef back to the pan along with the sauce. Cook until thickens, about 2-3 minutes.
Lastly, add in the Thai (or regular) basil and cook until it is just wilted. Serve immediately, garnished with green onions and sesame seeds alongside rice.

A great option for a high a high protein and low calorie meal 🙌

23/10/2020

Client demonstrating how to set up a small increment weight increase hack I stole from 🧠
Here on the seated DB Press we would have had to make a 5kg jump in weight without this nifty trick. All you need is a set of lifting straps and a couple of small fraction plates, strap them in tight around the wrist and you can add small incremental load to an exercise.
Disclaimer: there is a weight limit to this, depending on your straps. I’ve found personally 1.5kg seems to be a safe limit. 👌🏼
So if you’re limited with the dumbbells you have available and want a manageable increase in load, give this hack a go! 🔥trainr

22/10/2020

Easy example of how to get more protein and less calories from very similar foods. As far as yoghurts go look for the ones with a high protein and lower fat content where possible and spend your remaining calories elsewhere.🙌

Another great breakfast or snack idea, try accompanying with some fruit, mixed with a flavoured protein powder or a low cal jelly for a post dinner treat. If you enjoy flavoured options there are some as well, also other brands such as Skyr have similar products. 😍

21/10/2020

Train muscles not just movements.

Be careful not to fall into the trap of just training movements, this will leave certain muscles neglected. 😞

For example, a common problem area for people is the muscles of the rotator cuff. Will these be trained sufficiently if all you do is push and pull for the upper body?

This could potentially leave some of the rotator cuff muscles weak and unable to perform their role properly within those movements, even if that's just as a joint manager. This could then limit the contractile output of those larger upper body muscles you are trying to work! 💪

So, as much as we love our pulling and pressing movements, there are other muscles in the body which function differently so think about training those muscles if you don't want to be limited by them. ✌️

19/10/2020

BACON WRAPPED EGG CUPS 🥓🍳

Makes: 12
Prep: 15 mins
Cook: 25 mins

WHAT YOU NEED:
12 strips smoked bacon
12 medium eggs
1 tsp. coconut oil

WHAT YOU NEED TO DO:
Preheat the oven to 400°F (200°C) and lightly grease a muffin tin with coconut oil.

Wrap the bacon on the inside of each muffin so that it covers the sides completely and creates a basket for the eggs. Using a pair of scissors, cut the bacon that sticks out of the tin. Use those pieces of bacon for the bottom of the basket.

Place the bacon in the oven for around 7-8 minutes. Remove it before it starts to get crispy.

Next, crack 1 egg inside of each basket and place the baskets back into the oven. Bake for another 10–15 minutes, depending on how you like your eggs cooked.

Once ready, season with ground black pepper and enjoy.

Nutrition info for 1 muffin.

Super simple, easy way to mix up your breakfast 👌

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Purley

Website

http://www.personaltrainr.co.uk/

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