BVOY

24/01/2023

Get your rows right. This exercise is very commonly not done properly in the gym.

People often don’t let their shoulder blade move.

Or they don’t control the weight.

01/12/2022

This time of the year is fun and there’s often lots of parties etc and goodies laying around!

People often worry about gaining weight during this time. Here’s how to minimise it.

Realise that it’s what you do MOST of the time during the 365 days that matters. A few days overeating isn’t a huge deal. You should enjoy yourself.

Stay active. Try to keep up your steps. Walk whenever possible.

Eat protein and veg at each meal and eat slowly!

Stay up with regular exercise.

Try not to binge drink!

Don’t go to events really hungry.

Any questions? Pop em in the comments section and I’ll get back to you.

Ed 🎅🌲

06/11/2022

Splendid Sunday rhymes.

04/05/2022

Ever come home tired and can’t decide what to make and so that “plan” you were on goes out the ventana 🪟?

That’s where some kind of planning can really help. Having some quick ‘go to’ filling and nutritious meals that fit into your calories can really help.

One of the best things about having a coach is they can help you figure out things that work for you and keep you accountable to it.

A simple way to attack this if you’re struggling with it is to notice when you’re doing this and they say “if ……. happens then I will …….

If I come home tired and dunno what to make I’ll make that easy healthy dish I enjoy. For me it’s salad and protein cheese on toast. 😉

Tag your amigo/a who needs to hear this.

28/04/2022

What’s your favourite way to train at home?

💪

27/04/2022

If you don’t know now ya knooowww!

Been sick for the last week 🙈.

Couldn’t train. Made me cranky af 🤣🤣.

People often think about the immediate benefits but you gotta think long term mis amigos.

No matter what you’re goal is you should be doing some strength training.

Even 1-2 sessions is beneficial it doesn’t need to be 5 times a week etc.

Can I get an amen?

04/04/2022

It’s normal for your diet to change depending on where you are in your life.

When you’re single you might eat differently to when you’re a parent of kids.

Or you might find as you get older certain foods don’t suit you so well.

What’s changed for you in the last 5 years?

I don’t drink milk anymore as it doesn’t suit my stomach and oat milk is a bit better for the 🌍. I eat a bit less meat too for environment also.

31/03/2022

27/03/2022

Been lucky enough to do a bit of travelling in my life! 🙏😊

17/03/2022

Are you really being consistent?

Too many people are quick to think “I gotta reduce my calories” or “I need to do more cardio bro”.

Muchas veces (often) they need to check their CONSISTENCY.

That’s why I rate consistently calendars a lot. You can see it right in front of you.

So before you reduce or increase stuff ask yourself “am I really being consistent?”.

Want help keeping you on track and being consistent with your fitness?

Dm me and we’ll see if you’re a good fit.

Peace ✌️🌍

15/03/2022

Try to fit in as much activity as you can.

At one point I used to commute for 3-4hrs a day sometimes and I felt like s**te even though I was still going to the gym regularly 🙈.

Everyone can fit in 10mins of mobility work. And a 15min walk.

Maybe on your lunch break you can walk outside.

See where you can fit in movement to your day and you’ll definitely feel better.

What’s your non negotiable movement?

03/03/2022

Goals are super important.

They keep you striving for something and working towards something.

They keep things more interesting.

A lot of people find it easier to show up when they have a goal.

I think a lot of people make the error of just trying to get stronger at squat, deadlift or bench. There’s nothing wrong with that but there are so many goals you can set in a gym environment.

You can do amrap, body weight record, cardio goal, learn a new Exercise, learn a new piece of equipment (eg kettle bell), have a 5rep max goal. Higher vertical jump. The list is almost endless. I’m trying to get to 10 perfect chin ups at almost 250lbs. Get better at Russian push ups right now.

Think outside the box.

“I think better outside of the box rhyme better inside of the booth”
Brother Ali.

01/03/2022

This is like weight loss. Simple but not necessarily easy. I don’t always do them but when I do I feel way better. If I lived in a sunnier country it would be even doper 🙈🇬🇧

Going for a walk in the morning (you could do some mobility work or body weight exercises if you can’t leave the house in the garden possibly)

✅sets you up for a great day as you start on a positive and proactive way
✅gets you sunlight which helps your circadian 🥁 rhythm.
✅energises you
✅walking is good for general health
✅good for mental health

Change my mind. #

25/02/2022

My online coaching client has worked really hard and reaped the rewards.

23/02/2022

We’re all better versions of ourselves (bvoo🤣) when we exercise and look after ourselves.

We show up as better people for our fam and amigos. Ya tu sabes.

It’s not being selfish. Research shows we’re more likely to do something when it helps others.

Schedule your training in like you would a meeting at work.

Do it. Say gracias later asere.

18/02/2022

Protein is important.

✅Helps you recover
✅Helps you build muscle
✅Helps you stay full when dieting
✅Provides essential amino acids
✅ our bodies need proteins and amino acids to produce important molecules in our body – like enzymes, hormones, neurotransmitters, and antibodies.

If you want to maximise muscle building or reduce muscle loss you might want to track your protein. Otherwise the PN method works really well.

You just use your hands. Shout out to Precision nutrition.

Breakfast is a common area where people don’t get enough.


# weightlossforwomen

14/02/2022

Walking is wicked. More and more studies are coming out about how good walking is for you. And it’s easy for most of us to do. Just 7k a day is great.

It makes total sense. We evolved to hunt and gather. Ie lots of walking 😉🦮

I recently read the comments on a fb advert for supplements from a famous fitness guy. People were excited about the supplements. Supps are 5% tops of your results. A lot of them were chasing a magic pill. The sooner you realise there ain’t one the better.

3. Averages are importante. It’s not the one Big Mac meal that makes you gain fat. It’s not the one workout that gets you stronger. It’s not that 1 night of bad sleep. It’s your average over time. This is what matters.

4. Hiit is overrated for gen pop. Given that elite athletes like those Kenyan guys that run for hours train mostly in zone 2 (lower intensity) and it’s their job do you think Janine who’s got 2 kids plus another job should be doing loads of hiit? 🤔

5. Burpees 🤔 can🖕😂

10/02/2022

The guy who cuts my hair told me he has a shoulder injury.

He asked me “what can I do?”

I said “You could train legs right? You should train around it and see what you can do “

Compare that to someone who says “I’m gonna stop training cos my shoulder hurts”

2 very different ways of thinking and mindsets.

In life you’ll find generally people who are happier focus on the what they can do and the positives. The more you focus on the positives your brain identifies more and more positives and vice Versa.

There are plenty of positive people who’ve been through horrendous s**t in their life. They focus on what they can do and stay more present.