Retro Fitness (2026)

24/06/2022

L-Citrulline is also found in many pre-workout formulas for good reason. It’s a naturally occurring non-essential amino acid that boosts the production of nitric oxide in your body. Here are a few reasons why L-citrulline is beneficial:

✅Increases Work Capacity

Studies suggest subjects were able to bench press more weight and cycle faster when supplemented with L-Citrulline. There are a few reasons why this may be the case: First, L-Citrulline supercharges nitric oxide metabolism which means more oxygen and nutrients to the blood cells which supports more efficient energy production. Second, L-citrulline supports faster recycling of bicarbonates which helps buffer against the rapid increase of acid production in the muscles during exercise. Meaning, it helps you go longer, harder.

✅ Boost Growth Hormone Levels

HGH (human growth hormone) plays a critical role in many metabolic functions. It helps you build and retain lean muscle mass. It helps you stay lean and keep body fat levels in check. It supercharges muscle recovery and cell repair amongst other things. But to regulate HGH naturally, research shows L-citrulline may be an option. Here’s how: L-citrulline raises levels of L-arginine and L-arginine suppresses somatostatin, a hormone that inhibits the release of growth hormone.

✅Improved Cognition & Mood

Cerebral blood flow is a critical element to performance and mood. Without sufficient blood flow to the brain, brain fog can set in. Under extreme cases, research shows that very low levels of L-citrulline and depression are linked due to the lack of oxygen and nutrients in brain cells. By boosting nitric oxide metabolism and increasing overall blood flow you’ll increase the supply of glucose, amino acids, vitamins, and minerals your brain needs to thrive. Essentially, L-citrulline can help get your brain back “online” and firing on all cylinders. Cerebral blood circulation also carries away things the brain doesn’t need, such as carbon dioxide, toxins, and metabolic waste products.

*To improve athletic performance and overall vitality, 3–6g per day is a baseline suggested dose.

21/06/2022

In this drill/session:

☑️Floating tabletop
☑️A-Frame
☑️Bear
☑️Monkey
☑️3 Point Bridge
And, always being mindful to perform each movement and transition and beautifully as possible.
✌🏽

06/05/2022

Coffee fruit extract is a natural nootropic (brain-boosting) supplement. Coffee fruit extract comes from the bright red fruit that wraps around the beans. Your brain loves coffee fruit extract. Here’s why:⠀
⠀
✅ Increased BDNF⠀
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BDNF is a potent brain protein that supercharges your ability to learn faster and encode information quicker. BDNF also triggers more fluid connectivity in your hippocampus — the part of your brain that is heavily involved in memory. Low levels of BDNF are also associated with low mood and in some cases depression. Coffee Fruit extract helps boost mood by increasing BDNF which in return promotes the survival of 5 HT neurons. Studies show coffee fruit can boost BDNF by 143%.⠀
⠀
✅ Reduced Anxiety⠀
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Chlorogenic acid is a polyphenol compound found in coffee beans. When chlorogenic acid reaches your brain, it activates GABA-A receptors, the same receptors that anti-anxiety drugs like Xanax and Va**um aim to hit. ⠀
⠀
✅Neuroprotective ⠀
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The brain due to its high metabolic activity, requires oxygen, which makes it vulnerable to unstable molecules known as free radicals. Since Coffee fruit extract is abundant in antioxidants, it can serve as a neuroprotective agent against oxidative damage and cellular stress. In short, coffee fruit can help your cells -both on your brain and body — survive free radical damage.

04/05/2022

To become mentally strong, the capacity to NOT do something plays a huge role. Anti-skills help you refrain to produce a result. This is the opposite of what you’re used to hearing in the frame of developing skills; which is acquiring the ability to do something (instead of refraining) to produce a result.

Anti-skills are essential today. Since we are bombarded with busyness and distraction, these three anti-skills help you stay consistent with your values and support long-term resilience (both key in the gym and beyond).

✅Take Risks

The societal narrative is to play it safe and the accompanying skill is to cultivate security. While defaults require baseline comfort, the challenge is when safety blankets the entire journey and there is no longer any opportunity for contribution. Reframing risk might be a good move. One way to do this is to use a simple equation: Reflection + Risk = Contribution. When we look at the people, groups, and movements who we admire, we often find there was a deep reflection on their part as to what they should do with their time. Then came the risk of actually doing the thing. And finally, the contribution. Taking risks will look different from person to person. But as the philosopher, Kieerkargaard said, “To venture causes anxiety; to not venture is to lose oneself.”

✅Make Friends with Discipline

The societal narrative is to seek comfort and spontaneity and the accompanying skill is to seek and design a life of ease. Again, modern conveniences are needed but when comfort and pleasure reign supreme as the guiding principle, one becomes fragile, unable to shoulder even the slightest blow. This is not an instruction to abandon pleasure or joy. Rather, it is to highlight that we are far more talented at seeking pleasure than we are practicing discipline. So, keep your senses tuned for joy and pleasure, but add in the practice of discipline. Start small if you are not accustomed to choosing discipline over pleasure. One mantra to consider is: “Do what needs to be done when it needs to be done in response to the present situation.”

✅Stop the War

Self-improvement culture can turn you against yourself and the accompanying skill is to build a mind that believes that you are fundamentally flawed. The mental narrative usually turns into something like “I’m not good enough.” Shunryu Suzuki said, “You are perfect the way you are and there is still room for improvement.” This is the middle way, a path that honors your true nature while still encouraging wise action. The idea here is to stop the war inside yourself. The shame. The guilt. The deficiency. It is possible to live life on a different kind of fuel. You don’t need self-improvement. You need self-liberation. By stopping the war inside your heart and mind by remembering your basic goodness, your basecamp can be love, joy, strength, and equanimity while being able to ride the waves of fear, worry, anxiety, and inadequacy with grace.

30/12/2021

By using some strategies that you can turn into everyday skills, you can curb carb cravings and finally take the helm of your daily nutrition. Here are three to consider:

✅L-Glutamine

This strategy is practical and very useful for “on-the-spot” cravings. L-glutamine reaches the brain and is converted to glucose. This turns down the cravings for sugary carbs. Meaning, your brain believes that the cravings have been satisfied. Also, L-glutamine has been shown to lower Ghrelin levels. Ghrelin is a hunger hormone. When it is high, carb cravings increase. When it is low, carb cravings fade. The baseline dose is 500mg taken orally when cravings hit.

✅Biotin (vitamin B7)

Biotin, or also known as vitamin B7 is a water-soluble B-complex vitamin essential for the growth and development of all organisms. When you are low on biotin, brain fog, physical fatigue and a general lack of vitality can kick in. This is due to the fact that it is a carboxylase enzyme. In other words, it plays a crucial role in energy production from fats, carbs, and proteins. Two things to note: Biotin is a key player in glucogenesis which is producing glucose from non-carb sources. Important if you eat a low-carb diet. Secondly, research shows biotin is a supporter in serotonin production. When levels are low, serotonin can dip which can influence sweet carbohydrates cravings and an overall dampened mood. Sweet potatoes, avocados, salmon, and eggs are good sources of B7.

✅Smart Carbs at Night

Smart carbs include things like blueberries, white rice, potatoes, and fibrous veggies carbs like bok choi and broccoli. Including these at your nighttime meal will help your system produce serotonin by way of tryptophan. By strategically including smart carbs into your last meal, you’ll be able to wind down and get to sleep faster. Consistent high-quality sleep is key to managing carbohydrates because being chronically underslept increases the hunger-hormone ghrelin. Remember: When ghrelin is high, cravings are high.

28/12/2021

L-Citrulline is also found in many pre-workout formulas for good reason. It’s a naturally occurring non-essential amino acid that boosts the production of nitric oxide in your body. It is found in food, but is also available and widely used in supplement form.

Since it is a nonessential amino acid, it means that our bodies produce it on their own. But, this doesn’t mean we don’t need to supplement L-citrulline for the following reason: Damage to the gut lining and/or chronic depletion of L-glutamine causes low levels of L-citrulline.

That’s why it is supplemented so commonly. Here are a few reasons why L-citrulline is beneficial:

✅Increases Work Capacity

Studies suggest subjects were able to bench press more weight and cycle faster when supplemented with L-Citrulline. There are a few reasons why this may be the case: First, L-Citrulline supercharges nitric oxide metabolism which means more oxygen and nutrients to the blood cells which supports more efficient energy production. Second, L-citrulline supports faster recycling of bicarbonates which helps buffer against the rapid increase of acid production in the muscles during exercise. Meaning, it helps you go longer, harder.

✅ Boost Growth Hormone Levels

HGH (human growth hormone) plays a critical role in many metabolic functions. It helps you build and retain lean muscle mass. It helps you stay lean and keep body fat levels in check. It supercharges muscle recovery and cell repair amongst other things. But to regulate HGH naturally, research shows L-citrulline may be an option. Here’s how: L-citrulline raises levels of L-arginine and L-arginine suppresses somatostatin, a hormone that inhibits the release of growth hormone.

✅Improved Cognition & Mood

Cerebral blood flow is a critical element to performance and mood. Without sufficient blood flow to the brain, brain fog can set in. Under extreme cases, research shows that very low levels of L-citrulline and depression are linked due to the lack of oxygen and nutrients in brain cells. By boosting nitric oxide metabolism and increasing overall blood flow you’ll increase the supply of glucose, amino acids, vitamins, and minerals your brain needs to thrive. Essentially, L-citrulline can help get your brain back “online” and firing on all cylinders. Cerebral blood circulation also carries away things the brain doesn’t need, such as carbon dioxide, toxins, and metabolic waste products.

To improve athletic performance and overall vitality, 3–6g per day is a baseline suggested dose.

27/12/2021

The HYBRID GAINS program is designed to help you build brute strength, pack on clean quality muscle, and improve your overall athletic ability.

This is the program I'll be doing all through the Winter months. If you want to join me and you're interested in making some serious gains in the next 12 weeks, DM your best email and I'll send you details.

HYBRID GAINS Program details 🔽⠀

✅Training session duration: 50–60 minutes
✅Training Days: (4 working sessions per week)
✅Program Length: 12 weeks
✅Goal(s) of the program: Muscle, Strength, & Athleticism

Interested? DM your best email and you'll be the first to know when this program is available. ✌

25/01/2021

Periodization is a term that defines how you organize your training into periods. These periods have a purpose: To optimize your adaptation to the training while reducing/minimizing severe fatigue and/or injury. There are lots of models, but here are three very common ones to consider so you can get the most out of your hours in the gym:

✅Linear Periodization
Linear periodization is typically focused on higher volume out of the gate and supports muscular development and overall fitness. In the later stages, linear periodization drops volume and focuses on intensity and specificity — think lower reps, higher loads, and movements that pertain to the athletes/clients chosen sport. For sports performance and strength-based athletes, a final phase normally includes velocity training (moving sub-maximal loads as fast as possible).

✅Block Periodization
Block periodization is split into 3 periods. The first is an accumulation block. During this period the focus is the volume in order to build a base of muscular development and general work capacity. Rep ranges are normally in the ~6–15 range. The second is the intensification block. During this period, loads are increased and volume is dropped. The goal here is to improve neuromuscular efficiency and strength. Most work in this block is in the 1–6 range. The last is the realization block. This period is normally about 2 weeks where the athlete/client deloads and allows the body, mind, and nervous system to recover in order to peak.

✅WUP (Weekly Undulating Periodization)
Weekly undulating periodization changes variables by the week. Each week has a training focus that is manipulated by rep ranges and intensities. In a one month period, power, strength, and hypertrophy are trained. The first week's main lifts are in the 3 rep range at submaximal weights performed with high-velocity (bands and chains are useful here). In the second week, main lifts are performed at 3–5 reps at 80–90%. In the third week, main lifts are performed at 50% of 1RM for 5x12. The final fourth week is a deload.

Retro Fitness

24/06/2022

21/06/2022

06/05/2022

04/05/2022

30/12/2021

28/12/2021

27/12/2021

25/01/2021

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