TRAINING INFO

DEFINITIONS

  • Exercise: Each individual movement (e.g., a seated pulley row, barbell curl, or seated calf raise) that you perform in your workout.
  • Set: Group of reps (lifting and lowering a weight) of an exercise after which you take a brief rest period. For example, if you complete 10 reps, set the weight down, complete eight more reps, set the weight down again, and repeat for six more reps, you have completed three sets of the exercise.
  • Repetition (rep): The number of times you lift and lower a weight in one set of an exercise....

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TAKING YOUR MEASUREMENTS & PROGRESS PICS

TAKING YOUR MEASUREMENTS & PROGRESS PICS

TOP TIPS FOR NAILING PROGRESS PICS AND MEASUREMENTS, A GREAT PART OF THE REFLECTION PROCESS (I WISH I HAD MORE FROM WHEN I FRIST STARTED, SO TRUST ME - TAKE THE PICTURE!!!) 
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CHEST: Measure the circumference of your chest. Place one end of the tape measure at the fullest part of your chest, wrap it around (under your armpits, around your shoulder blades, and back to the front) to get the measurement.
WAIST: Measure the circumference of your waist....

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TRADE OFFS

TRADE OFFS

Let’s talk about trade offs

“A trade-off (or tradeoff) is a situational decision that involves diminishing or losing one quality, quantity, or property of a set or design in return for gains in other aspects. In simple terms, a tradeoff is where one thing increases, and another must decrease.”

Some decisions will be really easy/straight forward especially when there is only 1 outcome e.g  prepping food to save money.

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LET'S CHAT BOUT YOUR CORE

LET'S CHAT BOUT YOUR CORE

Firstly, Bracing...Inhale a big diaphragmatic breath (fill your stomach/abdomen with air filling it up like a balloon), and then draw your belly button in. This is what I refer to when saying activate your core or keeping core tight. This activates the inner unit and will provide stability and integrity to the lower back/spine, and also helps with your power output. Like any skill this takes practice.

Second "Core Strength" - this isn't doing sit ups and working your abdominals

Core exercises train the muscles in your pelvis, lower back, hips and abdomen...

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Rhi’s cheat sheet to structuring a day of eating

Rhi’s cheat sheet to structuring a day of eating

Alright so you’ve learnt about energy balance and macros now it comes down to planning it out (if not read here)

So we want to take a look at a day of eating, say for example you’re eating 1800 cals - 140P 180C 60F

Struggling to get your protein? Common so don’t stress, what we want to do is plan in advance (failing to plan is planning to fail)

Let’s say you’re going to eat 6 meals in a day (you can determine what fits based on your lifestyle)

Divide your protein intake 140...

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