10 THINGS YOU NEED TO KNOW BEFORE COMPETING - PART 1
If you’re active on social media and follow fitness related content, you’ve no doubt seen many others undertake a bodybuilding competition prep. Which in turn has probably at least sparked a “what if…” or “could I…” question within you.
So, if you’re interest in competing has been piqued, then in this article series I’ll share 10 things you may want to understand in more detail before you dive into a comp prep.
5 UNCONVENTIONAL WAYS TO PROTECT YOUR ENERGY - PART 2
In the first part of this article series, I talked about the environments in which extended exposure tends to leave me overstimulated and drained. I also shared the first 5 ways in which I protect, or if I'm being honest with myself, attempt to protect my energy.
These themes centered around planning, maintaining boundaries, saying no, focusing my attention on my priorities... and erm, how much I'm resisting my coffee consumption.
In Part 2, I'll share 5 more unconventional tips for managing your energy.
5 UNCONVENTIONAL WAYS TO PROTECT YOUR ENERGY - PART 1
One of the biggest challenges that is universal across elite performers, athletes and the rest of us mere mortals, is navigating our energy.
Those who master this skill tend to perform better because they are able to hold space, focus and get the right things done at the right time. It’s a skill that requires constant practice and maintenance.
So, in a world of hyper stimulation and never-ending to-do lists how do we navigate it all without burning out?
In this article series I’ll share 10 unconventional ways I’m using to manage my energy better.
IF YOU'RE SERIOUS ABOUT COMPETING OR BOOSTING YOUR ATHLETIC GAME: DITCH THESE 3 SOCIAL MEDIA TRENDS
In this article, I’ll deep dive into 3 social media trends that are detrimental to your goals if you’re serious about competing or pursuing other athletic endeavors.
HOW TO HARNESS PERFECTIONISM FOR INCREASED ATHLETIC PERFORMANCE
Regardless, of where you are on the spectrum from recreational exerciser to elite athlete, elements of perfectionism can have an impact on your overall well-being, needs and programming.
Hence, in this article, we’ll unpack the role of perfectionism in athletic performance and how to harness it to your advantage.
MINING THE STRENGTH FOR CHANGE...
How one lady, overcame her negative experiences with fitness and nutrition, and found the courage to speak up and pave the way to help others succeed in a male dominated industry
In this special episode of AKE Fitness Connect we speak with Client Kate, who is leading a program to train and mentor women in a male dominated industry and working on her own health journey.
HOW TO AVOID THESE 5
"OFF-SEASON" OR "BULKING" MISTAKES
Most athletes regardless of their chosen sport will have a competing season, pre & post season transition phase and an off-season phase. The off-season is usually the time to make improvements to enhance your performance in the next competing season.
Bodybuilding is no different, however many fall short of their goals because of these 5 common misconceptions / mistakes.
THE ATHLETE MINDSET SHIFTS YOU NEED TO UNLOCK YOUR PERFORMANCE GOAL
Are you a recreational exerciser or weekend warrior looking to transition to athletic pursuits?
Or an athlete looking to unlock that next level of potential?
Or someone who is looking to unlock high performance across other areas of your life?
In this article I share 7 mindsets you can adopt to help you unlock that next level of performance.
THE UNDERRATED KEY THAT UNLOCKS SUSTAINABLE TRANSFORMATION
If the way you are currently living, your performance and how your body, looks feels and moves is frustrating and you’re looking to make a change and can’t quite figure out what you need to do, then you be on the cusp of a breakthrough…
… And that could be you are on the first stage of unlocking a new type of mindset - The growth mindset.
Learn more about what is happening, what to do about it and why unlocking a growth mindset is your secret weapon to success.
SORE MUSCLES?
5 EASY WAYS
TO RECOVER WELL
The discomfort of sore muscles has plagued us all at some point. Regardless of our age, a stressed muscle can become sore when we start an exercise regime, perform excessive manual labour, or even stay seated in the same position for too long! These aches and pains can make performing necessary tasks unbearable.
For anyone doing hard sports or weight training they can also experience delayed onset muscle soreness (DOMS), especially when increasing the intensity through various seasons.
….and Anyone who has done a hard leg workout and avoided sitting down for as long as possible knows what I am talking about!
Fortunately, there are many inexpensive and easy ways to help alleviate muscle soreness.
PART 2 NEW PODCAST EPISODE WITH SPECIAL GUEST ROCHELLE FIRTH - FROM 100KG TO 2-TIME FITNESS COMPETITIOR
In this 2-part Interview we talk to PT and 2 season bodybuilding competitor Rochelle Firth. Rochelle shares intimate details about her journey from weighing over 100kg with poor fitness and nutrition habits to sustaining a healthy body weight and composition.
We also then explore her journey into competing and how bodybuilding has impacted other areas of her life.
Rochelle shares the good, the bad, the myths busted and the lessons that will forever shape who she is and how she chooses to live her life.
TIPS FOR
SLUGGISH THYROID
“It’s my thyroid!” – is a more common issue for those struggling to lose weight than you may realise.
(And yes, it’s a legit struggle.)
You’ve probably heard that low thyroid can contribute to slow metabolism.
But what does that mean, exactly, and more importantly: Are there legit ways to support a sluggish thyroid?
7 HACKS PRODUCTIVITY HACKS FOR BUSY PROFESSIONALS AND ASPIRING ATHLETES
The modern athlete who also has to juggle the full remit of Adulting…
With so many demands on your time, and an ever-growing to-do list, how are you supposed to get everything done?
I’ve learned some effective tricks for getting a lot done over the past decade or so with a hectic training schedule, demanding job and coaching practice, and I want to share 7 of them with you in this article.
YOUR EASTER SURVIVAL GUIDE
5 PROVEN WAYS TO STICK TO YOUR HEALTH & FITNESS PLAN OVER THE EASTER BREAK
Holiday activities, social and family catch-ups, epic meals… or Easter Eggs, special traditions, travel and routine disrupters can make skipped workouts, overeating, and weight gain feel inevitable. Good news: They don’t have to be.
That’s why I created this Easter Survival Guide
It’s packed with tips and tricks I use to help my athletes and other coaching clients prioritize health, fitness, and nutrition no matter what life — including the holidays — throw at us.
A BAKER'S DOZEN
13 WAYS TO MAKE HEALTHY COOKING MORE FUN
You probably know that preparing your own food is a great way to eat healthier and lose weight.
If you love to cook, that’s an added bonus. If you’re uncomfortable in the kitchen, it can be difficult to stop relying on dining out or relying on UberEats for convenience.
That’s especially true if you grew up without many culinary role models, and now you think it's too late to learn. On the other hand, you might be eager to bake cookies and fry bacon, but you draw a blank about what to do with asparagus and brown rice.
The truth is healthy cooking can be a lot of fun. Try these suggestions for changing the way you eat and enjoying the process.
ANAEROBIC VS AEROBIC TRAINING - WHICH ONE
IS BETTER
When it comes to training, whether it is professional sports or general training, there are two main types of activity one can do.
Those two types are namely “anaerobic” and “aerobic” training, each of which provides a different stimulus for the body and thus, a different end result.
In this article, you’re going to learn more about these two types, which one is better for specific goals, and how to combine them.
MUSCLE ASYMMETRY AND HOW TO FIX IT
In the context of beauty, aesthetics and performance, symmetry is one of the most important considerations in your goal to optimal fitness.
However, most of us tend to use one side of their body more and as such develop asymmetry.
Asymmetry, can hinder our performance, decrease our functional movement, cause discomfort and increase our risk of injury. So, it is important to become aware of any imbalances, underactive muscles and overdeveloped muscles (in comparison to the rest of our physiques).
There are ways to manage asymmetry, and this article will provide some insights on just how to do that.
It’s one thing to say…
“Good sleep is essential for your performance goals.”
It’s altogether different to say:
“When you wake up super early without getting enough sleep beforehand, your lower body strength, endurance, and vertical leap actually decrease.”
The latter is a tad more specific and it’s more likely to resonate than just saying “sleep is important” for the aspiring athlete, like yourself.
Learn more about the importance of sleep for athletic performance and practical tips to optimise your performance.
SQUAT 101 | PART 2
HIGH BAR VS LOW BAR
The Back Squat is a fundamental movement for building strength in our legs.
It is one of the most difficult exercises out there because it requires physical and mental effort to get under the bar.
The form of the Back Squat is hard to master, and this is probably the reason why we see so many scared trainees that think squatting is bad for their backs.
Remember that ugly form is what is bad for your back.
Performing a perfect deep squat to the ground with your core tight can only benefit your posture and make you stronger.
Today, we are investigating further into everything you should know about the two variations of the Back Squat.
SQUAT 101 | PART 1
FRONT VS BACK SQUAT
Legs are a neglected muscle group by many for one reason - it requires a bigger effort to train them.
However, legs form one half of our body and it is really important to train them for two reasons:
● Aesthetic physique isn’t possible without training legs
● It is good for our general health
The squat is undoubtedly one of the best compound movements to build strength in our legs and make them grow.
There are also many ways to do traditional squats that serve different purposes. In this article we delve into the difference between the back and front squat.
If any of you started a transformation journey earlier this year and you’re one of the 20% that are still going… but are not necessarily seeing the results, then your approach could be the roadblock.
So, my advice is it’s time to stop expecting instant results and focus on what really matters for long-term success.
Read more to uncover the truth about "fat-burning" workouts and how to get the results you're after.
NEW PODCAST EPISODE WITH SPECIAL GUEST ROCHELLE FIRTH
- FROM 100KG TO 2-TIME FITNESS COMPETITOR
New Podcast Episode with special guest Rochelle Firth - From 100kg to 2-time Fitness Competitor
In this 2-part Interview we talk to PT and 2 season bodybuilding competitor Rochelle Firth. Rochelle shares intimate details about her journey from weighing over 100kg with poor fitness and nutrition habits to sustaining a healthy body weight and composition.
As you begin your quest to be fit and healthy, documenting the entire journey can be an incredibly powerful tool. The work and dedication put into working out and engaging in any physical activities is important to recognize and reflect on. Keeping track of your nutrition as you chase your fitness goals is also critical and can help you form better plans as you progress.
HOW TO GET THE RESULTS YOU WANT
In my experience when most people talk about their health and fitness goals, they say things like:
>> I want to lose 10 kilos.
>> I want to be less stressed.
>> I want to run a sub 30-minute 5K.
>> I want to be the size I was when I was x age or before I had kids
Whilst there is nothing wrong with these desires, and it’s perfectly normal to frame goals like this in casual conversation, it’s not so great for actually improving or progressing toward that goal.
Here's everything you need to know to get on track and achieve your goals.
If your goal is to build muscle, then understanding what rep range and how many sets you need for the best results is a key aspect.
However, it is also important to note that there isn’t a “single” best way, rather there are options that lead to slightly different results depending on how your body responds and adapts.
In this article, we’ll have a look over the different options and help you choose what to focus on, relative to your goal.
If you look at different athletes from different training disciplines, you will notice the diversity of muscular development you can have.
For instance, most powerlifting men are rugged, while most gymnasts and sprinters look rather athletic and different to say a team sportsperson.
This brings a question to mind - Are there different types of muscle growth and is more always better?
In this article, we’ll go over the two different types of muscle growth and explain which one to focus on stimulating, depending on your goal.
In the last 2 articles of the muscle-building series, you learned that each workout can be measured by certain parameters (variables).
The ratios of these variables trigger different energy systems and components of the body and its musculature, thus creating a different end result.
In this article, we are going to go in-depth on the muscles’ active, contractile components, which we know as “muscle fibers”.
In the first part of the muscle-building series, we covered the way in which you set up the variables in a workout, will practically change the result you are seeking.
For instance, training closer to maximum intensity will primarily result in improvements in maximum strength.
On the other hand, workouts that are moderately high in intensity will increase bulk muscle growth along with strength endurance.
In this article, we are going to have a look at how the body provides energy for activity of different parameters.
Regardless of your ultimate health goal, the aim is to build as much quality muscle mass as possible, because of the overall health benefits and longevity it provides.
In order to achieve this aim, there are two things you need to look at: your training and your nutrition.
So, in this series of articles, I’ll take you through everything you need to know, in order to create your PERFECT muscle-building blueprint.
There’s little dispute on the idea that fitness training can produce many benefits for your body.
These include increased muscle mass, reduced fat, and improved cardiovascular fitness.
You may already know a fair bit about exercises, sets, and reps, however have you considered other important factors like training periodization?
This article will discuss the concept of periodization in fitness training and why it works so well!
Potatoes are indeed hot!
Potatoes have gotten a bad rap. Because of fries. And Pringles. And Smiths Crips. And chain restaurant menu items that start with “loaded.”
But spuds themselves? They’re one of the most nutritious and filling foods on the planet. And that’s true even if you're trying to lose weight.
So, read more to find out why potatoes are a health food and how to use them!
Any number of obstacles, distractions, and competing demands can make it so easy (and understandable!) to put your fitness, nutrition, and health goals on hold.
Most of us have done this. We tell ourselves, “I’ll start that new habit when life calms down a bit.”
Problem is…Things never really slow down permanently.
And so, we persistently delay improvements to “another time.”
Find out how to you can maintain cadence towards your health & fitness goals even when life gets more hectic.
While getting fit and starting a “diet” is just a “Someday” goal for many people, the reality is we are designed to be lean and fit.
This article talks about ways to reframe fitness and nutrition as tools to unlock the life you really want to be living.
Conversations around fat, protein and carbohydrates dominate the majority of the discourse on nutrition, leaving other nutrient discussions somewhat ignored…
This seems to be the case when it comes to the importance of micronutrients.
Micronutrients, among other things, often impact our ability to absorb other nutrients.
This article covers in brief, micronutrients in terms of what they are, what they do in the body and what the best sources are!
Self-control and willpower are two components of your psyche that are in constant dialogue.
We often blame ourselves for not doing the things that have to be done in order for us to achieve our goals.
For instance, that burger you ate last night contrary to your weight loss goal, felt natural and tempting…
Or maybe, you got as far as buying a gym membership, but you only attended once for a half-assed workout.
Sounds familiar?
If the answer is “Yes”, then you’re in to learn something new in this article.
Let’s talk about willpower.
Yes, getting drunk can make you feel good for a couple of hours, but there are many things going on in the backend, which you simply can’t feel until it’s too late.
In this article, we’re going to give you an insight into drinking, how much is too much, what the word “moderation” means, and even, when drinking in moderation starts to become counterproductive.
Out of all 3 macronutrients (protein, fats, and carbs), carbohydrates are perhaps the most frequently misunderstood nutrient in food.
In this article, we’re going to tell you the most important considerations about carbs, which will allow you to make them a functional part of your nutritional plan.
If you’re a frequent traveler for work or pleasure, then you know the disruption to your usual routine, fatigue and the long periods of sedentariness can easily throw your health and fitness habits out the proverbial window.
Here are my top tips for staying on track!
Managing the Hunger Games to stay on track
with your weight loss or body composition goals
Working out can have much more of an impact of other areas of our health & well-being beyond the physical benefits. Learn how to unlock the next level of health, fitness & performance with Mindful Workouts.
5 reasons why you are not losing weight and what to do about it
Consistent planning is a key enabler to overcoming roadblocks and learning HOW to do the things you need to do daily to reach your goals.
All of us know why and how to plan… yet we resist it, why?
How micro-stressors and self-criticism sabotage your stress and what to do about it
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