PERSONAL TRAINING / COACHING

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....


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.

Read the article


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...


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...


PRODUCTIVITY / TIME BLOCKING

PRODUCTIVITY / TIME BLOCKING

TIME BLOCKING

Dividing the day into blocks of time with each block dedicated to accomplishing a specific task or activity and only that specific task or activity.

Promotes deep focus and getting the deep work done

Focusing all your attention and energy on a single task brings all the metal focus and resources to do one thing rather than spreading attention across several tasks. It’s proven that the more you focus on a single task the more you build the mental focus muscles to get ‘into the zone’ and complete these deep tasks in a timely fashion and...