WORKOUT 1

Full Body

WORKOUT 2

Push - Phase 1

Phase 2

WORKOUT 3

Pull - Phase 1

Phase 2

WORKOUT 4

Legs - Phase 1

WORKOUT 5

WORKOUT 1

Push - Phase 1

Phase 2

WORKOUT 2

Pull - Phase 1

Phase 2

57km run (hard pace)

WORKOUT 3

Legs - Phase 1

WORKOUT 4

FULL BODY

WORKOUT 5

BODYWEIGHT DAY

This week's weekly workout is taken from my recent YouTube video with Bodybuilder Joe Ballinger.

CLICK TO WACTH THE VIDEO 

I put him through his paces with a Crossfit-style landmine workout.

It's simple but very effective and amazing for the core. Anyone can do it, all you need is a barbell and weights. Ideally a barbell in an anchor point but if you can wedge it into the ground safely, that works too.

Inspired by my latest YouTube video, this is the way I like to train to take you from bodybuilding style, hypertrophy building muscle and strength then into conditioning.

With this pull workout, we're aiming to build muscle and sculpt the body, be functional but be jacked.

You can watch this workout in full on the YouTube link at the end of this email.

Pull Workout

T-Bar Row

• 2 x sets of 10 reps
• 1 x drop set of 30 reps
• On the drop set, lower the weight every 10 reps

Iso Single Arm Machine Row

• 2 x sets of 10 reps (each arm)
• 1 x set 30 drop set (each arm)
• On the drop set, lower the weight every 10 reps

Double Arm Machine Row

• 2 x sets of 10 reps
• 1 x drop set of 30 reps
• On the drop set, lower the weight every 10 reps

Pronated Dumbbell Rear Row

• Aiming for the rear delts
• 2 x sets of 15 reps
• 1 x dropset of 30 reps
• On the drop set, lower the weight every 15 reps

Alternative Dumbbell Curls

• 1 x set of 10 reps (each arm)
• 1 x set of 15 reps (each arm)
• 1 x set of 20 reps (each arm)

Spider Curls

• Using an EZ bar
• 2 x sets of 15 reps
• 1 x dropset of 30 reps
• On the drop set, lower the weight every 15 reps

Take a look at the workout in action with bodybuilder Joe Ballinger in my latest YouTube video.

Sore neck and back? Is your chest workout to blame?

When clients sign up to customised 1:1 online coaching with Physique Academy, we get them to fill out their initial medical screening and health questionnaires.

One thing comes up more and more and more;

• Neck ache
• Back ache
• Shoulder pain

This isn't an age thing either. We are seeing it in guys younger and younger. Even those who have been working out for years can't escape this problem.

As coaches, when we get our clients to complete their initial check-in and send us over those all-important starting photos, we are focusing a lot on your posture.

MONDAY

Legs - Phase 1

BB squats 8,6,4
Stiff leg dead’s 8,6,4Rest 3 Mins12M’EMOM
1:BB Squats 6 (70%)
2:Assault Run 16 cal
Rest 2mins

12M’EMOM
1:BB Back lunges 12
2:Assault Run 16 cal
Rest 2mins

Phase 2

5rounds
BB DT (60kg
12 Deadlifts
9 Hang Power Cleans
6 Push press
300m run
(As fast as possible)

TUESDAY

Phase 1

Flat bench 3x3, 10,8,6,
Seated DB press 10,8,6
Side raises 15,12,10

When did you start your fitness journey?

I began my fitness journey in 2016 when I was in the later stages of college at the age of 17.

What is your greatest achievement in fitness?

My greatest achievement in my fitness journey is being in this position here where I am now… I am the fittest I have ever been, I have the knowledge to be able to ensure that I can carry myself through this lifestyle for the rest of my life and now I am able to take others through their fitness journey ensuring they are getting the most out of their own experience. I had no self-esteem; my confidence was on the floor with little drive and motivation to be able to push myself to change and in the present day I am the complete opposite to that.

How has fitness helped you in other areas of your life?

Fitness has allowed me to feel like I have a purpose. I used to wake up not knowing what I was going to do with my day, with little to do in my day I would just go to work and come home which then It would be a repeat for the next day, and that was not enjoyable. Life was repetitive, without a passion there isn’t any motivation for anything. People spend their lives working for and helping other companies on a full time basis yet they do not work on themselves… and that is not who I wanted to be.

Fitness  has given me the chance to meet new people, change my life completely, it has given me a purpose to be able to get up out of bed in a morning with the mindset of being productive and attacking the day with positivity.

WORKOUT 1

WORKOUT 2

Congratulations to our latest Client of the Month award winner. Cory felt inspired to join the academy after seeing the amazing results from our social channels and having a close friend train with the team. After phase 1, Cory is the leanest he has ever been in his life and has gained new levels confidence in himself. Coach Neil and Cory have worked together incredibly and the results speak for themselves. Cory previously struggled to balance a consistent diet with his social life, but with our guidance he was able to overcome this challenge and get the results he aimed for.

We caught up with our latest client of the month to learn more about his journey with Physique Academy.

When did you join the Physique Academy?

I joined Physique Academy in July 2021.

Why did you join Physique Academy?

I joined PA because I had seen a close friend seeing some unbelievable results and I wanted to see the same sort of results myself. I really wanted to see abs as they are something I had never achieved in my life and be much fitter all round.

WORKOUT 1

Phase 1

WORKOUT 2

Pull - Phase 1

Push - Phase 1

You already know how important protein is for muscle growth and recovery.

You likely consume it with every meal, and theres a good chance you have a cupboard full of protein supplements to ensure you hit your daily requirements.

But what about protein timing, does it matter? Is it more important to have protein pre or post workout?

Today we’re going to dive into the research, explore the importance of protein timing, and see what you should do for best results.

WORKOUT 1

Legs - Phase 1

Leg extensions 15,12,10,10

Leg press 15,12,10,10

Bulgarian split squats 3x12 each leg

BB Stiff leg deadlifts 10,8,6

WOROUT 1

Push - Phase 1

Flat BB bench press 12,10,8,6

Seated shoulder press 12,10,8,6

Triceps cable push downs straight bar 12,10,8,6

Chest Cable fly’s ,20,15,12,10

Are you still trapped in isolation exercise training cycles?

Hitting one “muscle group” at a time. Chasing muscular destruction from every possible angle, each and every week.

Training ultimately comes down to a series of choices, and the type of exercises you choose to focus on consistently will be reflected in your body composition and athletic capabilities.

How do you view the human body, simply as a collection of muscle groups that need to be hit separately? Or, as an integrated unit that should be trained and strengthened through full-body movements?

Congratulations to our latest client of the month. Greg joined Physique Academy because he had gotten to a point where he was fed up with his yo-yo approach to losing and gaining weight. He spent many years trying out different methods, but he could not keep it off.

Greg knew that he needed a fully tailored, dedicated program in place with full 1-1 accountability. Based on what he had seen through other Physique Academy transformations, he knew he had to join and see what he could do for himself.

The initial goal was to strip away body fat, and then start to build muscle and strength once we felt that he had got to a level of body fat that was much more sustainable and we were happy with. We achieved phenomenal results, and Greg is undoubtedly in the healthiest position he has ever been in.

Additionally, his long-term health was very central to his goals, and we have made massive improvements due to increased activity levels and a nutritious diet plan including the foods he loves.

Nutrition wise, he has been provided with the education and tools to be much more informed in his decision making, now he has gained control over a bad overeating habit which he suffered from before joining Physique Academy.

Greg went from not being able to run 1KM to now competing in a half marathon event showing that 1 decision can be life changing. Unbelievable work man, let’s see what we can do in the next phase.

Greg’s testimonial: “I can safely say that every single part of my life has improved dramatically in the last year, and I have Jamie and Physique Academy to thank for that! There is an incredible amount of false information floating around in relation to all-things fitness, from ridiculous restrictions in nutrition, to completely nonsensical training programs. Jamie and the other coaches at Physique Academy are firm believers in educating people the right way, and establishing a tailored, sustainable lifestyle for every single client. It has been really eye-opening to me that my nutrition choices can be both beneficial and enjoyable, something which I believed was absolutely impossible."

WOROUT 1

Push - Phase 1

BB flat bench 10,8,6,4

Seated DB shoulder press 12,10,8,6

Incline DB press 12,10,8,6

Side to front DB raises 12,10,8,6

Dehydration is a drag on human performance.

You’ve likely felt this yourself. Increased fatigue, lower motivation, and a reduced exercise capacity to name a few.

Surprisingly, these effects occur at as little as 2% total bodyweight dehydration(1).

According to the lay press, 75% of Americans are chronically dehydrated. A shocking statistic if you think about it, the result being, hundreds of millions of humans that are underperforming physically.

MONDAY

Legs - Phase 1

Leg extensions 15,12,10

Wide stance barbell squats 10,8,6,4

Bulgarian split squats 3x12 each leg

BB Stiff leg deadlifts 10,8,6

Another week down. Creating good habits with your training and nutrition is a key fundamental to staying in shape for a long time. I’ve been training since I was 14. I turned 27 a few weeks back so that’s 13 years crushing the iron. Make this a lifestyle and part of your weekly routine like brushing your teeth. Seriously… make it an essential part of your routine.

I love the process and learning about my body. If you aren’t inspired to keep fit and healthy then maybe set a new challenge or a goal that could give you that extra motivation. My goal to you if you haven’t already. Get in the best shape of your life and I mean shredded not lean... shredded. You might learn a thing or two about yourself through the process. It might be hard but just explore the unknown.

Do this for yourself not anyone else. Test your limits. Enjoy the workouts. LFG!

This week was one of the toughest weeks of my life. Our little brother William at age 24 William sadly took his own life from a 10 year battle with depression and anxiety. I trained through my thoughts and emotions I was in so much pain mentally but I know training keeps my mind focused. I still put in the work because training is anchor to my life and keeps me on track. A new chapter of my life is now open. The healing process and journey starts now. Please share a prayer this week for William. My he Rest In Peace.

Barbell squats 10,8,6,4,2

You’re probably aware of the importance of protein when it comes to body composition, muscle mass and optimal health.

And for a good reason, after all, it’s the foundation of the muscle tissue we work so hard to acquire and maintain.

It’s likely you’ve even taken steps to increase the amount of protein you consume. Protein shakes anyone?

What’s less understood is how much protein is optimal for building muscle, burning fat and improving recovery, and how this might vary based on your goals.

Caffeine, glorious caffeine.

Known for its mind and body stimulating effects, caffeine is the most widely consumed drug globally.

You might even be caffeinated as you read this.

Caffeine is found in many plants' leaves, seeds, and fruits, including tea leaves, cocoa beans, and coffee beans.

MONDAY

Phase 1

Leg extensions 15,12,10

Seated hamstring curls 15,12,10

Barbell squats 10,8,6,4,2

Walking barbell lunges 12,10,8 (each leg)

Phase 2

5 rounds 

Congratulations to our latest client of the month Thomas Collins. Tom has shown nothing but determination, drive, and willingness to learn the Physique Academy philosophy and has lost 37 lbs down in 24 weeks while also gaining mass! Tom made it all happen with his coach Jamie. “My highlight has been working with Jamie. He’s been my PT, my coach, teacher, mentor, and best friend all in one, in times of success he’s cheered me on and been my biggest supporter, in times of doubt he’s inspired me to keep going and push myself further, and he’s also been there in times of struggle where other circumstances have impacted my journey. Jamie has been there with me every step of the way and his passion for helping others, his drive, his knowledge, and effort have been outstanding.”

Tom joined Physique Academy because he was at a very low point in his life. Once lockdown hit, his fitness routine went out the window and he took refuge in comfort eating until eventually he resented the gym and developed bad eating habits. Tom lacked motivation and didn’t have the knowledge to undo the damage he has caused, until he came across Physique Academy. It was clear that PA would be able to provide the knowledge, tools, coaching and structure in order for Tom to begin his journey.

His initial goals were primarily to lose body fat and improve his overall fitness and strength. He also wanted to reshape his mindset. Tom wanted to become the best version of himself and achieve things he never thought he was “cut out” to do.

Through Tom’s fitness journey with PA, his achievements have surpassed what he had originally hoped for. His physical appearance, strength, and endurance, but also his mental toughness and attitude towards his overall health and day-to-day lifestyle choices are just some of the noticeable changes within Tom.

For as long as he can remember his diet has constantly been up and down to the point where he would buy a 12-week fat loss diet plan just to get back to his regular shape. This wasn’t feasible nor healthy in the long run.
Read below our quick interview with the client of the month

When did you join the Physique Academy?

I joined the PA in October 2021

Why did you join Physique Academy?

I joined because I wanted to become the best version of myself and create a lifestyle that was healthy and maintainable.

WORKOUT 1

Phase 1

WORKOUT 2

Phase 1

WORKOUT 3

Phase 1

Barbell sumo deadlift 5x5

WORKOUT 1

Phase 1

WORKOUT 1

Phase 1

You already know that yoga can improve flexibility and strength, in fact, many people are surprised after their first class at just how physically demanding it can be.

But beyond the demanding poses and modern advertising of what’s become almost a fashionable endeavour, yoga is an ancient practice that’s been around for thousands of years, and it’s not for no reason. 

While Instagram reels would have you believe it’s all about extreme flexibility, there are a host of other reasons you might want to consider adding a yoga class or two into your weekly regime.

Keep reading if you want to discover some benefits of yoga that you may, and may not have considered.

Strength - the quality or state of being physically strong.

As a new trainee pursuing an improved physique, strength gains are a fortunate byproduct.

But as the beginner gains curve begins to flatern, without specific intention, many athletes find their strength plateaus.

Perhaps you got into training for aesthetics, but as your obsession builds, you’re looking for a more performance orientated pursuit.

Want to train specifically for strength?

Today we’re going to discuss a fundamental principle of strength training, and how you can integrate it into your routine.

WORKOUT 1

Phase 1

Leg extensions 15,12,10

Seated hamstring curls 15,12,10

Barbell squats 10,8,6,4,2

Walking barbell lunges 12,10,8 (each leg)

Phase 2

5 rounds 

Testosterone is a hormone most men have heard of. After all, isn’t it THE hormone that makes a man, a man?

Because of its well-known links to muscle mass and sex drive, testosterone drives a lot of worry in men.

As you might expect, the internet is aware of this and is littered with potential ways to increase testosterone, often using photos of enhanced athletes in perfect lighting to lead you down a sales funnel to the latest supplement.

While some supplements can help, there are much more powerful and reliable ways to increase testosterone levels (T levels) naturally.

WORKOUT 1

Pull - Phase 1

Barbell deadlifts 5,5,5,5,5

Weight pull ups 10,8,6,4

Seated prone DB rows 15,12,10

Seated Rear dumbbell flys 20,15,10

Single arm DB preacher curls 12,10,8 (each arm)

Congratulations to our latest Client of the Month award winner. Lewis has been with the program 6 months and has completely turned his physique into peak condition. With the ambition to have the fitness levels of an athlete and start more functional training, we designed the perfect training plan that would help build muscle growth, stamina and strength, aligned with a nutrition principle that would reduce fat and maintain muscle. It’s safe to say that Lewis has been dedicated to the cause, set his sights on his goal, and stayed true and consistent with his plan. Well done Lewis, a worthy award winner.

Why did you join Physique Academy?

I joined the academy 6 months ago.

Why did you join Physique Academy?

I wanted to get into functional training, get shredded for summer and I have been watching George’s profile for a while, so I decided to reach out and get the guidance I needed. 

What have you achieved both physically and personally since joining the academy?

I have achieved a better physique and knowledge about training and diet. I have also improved my mindset with this program.

Adam has gone through one of the most impressive transformations we have seen at Physique Academy. Not only have he changed his physique, but he has completely changed his life. His journey has opened new doors for his career and has gone from client to coach. After inspiring 100s with his transformation, Adam has been working with clients working with clients first hand, implementing the changes and also facing and supporting the challenges he has gone through. His journey has taught him what it takes to become the best version of himself and now holds the skills to pass on his experience and the Physique Academy philosophy

When did you begin your fitness journey?

Ella is I started my fitness journey back in July 2020 where I was weighing just shy of 99kg classed as ‘obese’.

When did you begin your fitness journey?

I started my fitness journey back in July 2020 where I was weighing just shy of 99kg classed as ‘obese’.

What is your greatest achievement in fitness?

Going from being classed as clinically obese, low on self-esteem, low on motivation, low on self-love and worth, constantly hiding myself and restricting myself to being in the shape of my life, putting my health and wellbeing at the forefront of my mind at all times, confident, outgoing, extremely motivated and just overall very happy.

 
MONDAY



LEGS - Phase 1
 
Leg extensions 12,10,8,(20 dropset)
Back Squat 8,6,4
RDL Barbell 8,6,4
Bulgarian split squats DB 6,8,10,(20 dropset) (each leg)
 
Phase 2
 
21-18-15-12-8
Goblet squats
Assault bike
DB Devil press
T2B

 

TUESDAY

PUSH - Phase 1
 
Incline Bench press 10,8,6
Seated shoulder press machine 10,8,6
Flat DB chest press 10,8,6
DB front to Side raises 15,12,10
Cable over head Tricep extension 15,12,10
Dips 3x15
 
Phase 2
 
60 cal Assault bike / Row
30 Goblet squats
50 cal Assault bike / Row
30 Goblet Squat
40 cal Assault bike / Row
30 Goblet Squat
30 cal Assault bike / Row
30 Goblet Squat
20 cal Assault bike / Row
30 Goblet Squat
10 cal Assault bike / Row
30 Goblet Squat
(George used a 35kg db)
 

 

WEDNESDAY


PULL - Phase 1
 
Weighted pull ups 8,6,4,2,1
DB rows 12,10,8,(20 dropset)
BB Pendlay rows 8,6,4,(20 dropset)
DB Rear flys 12,10,8,(20 dropset)
DB bicep preacher curls 12,10,8,(20 dropset)
Rest 2 mins
 
Phase 2
 
20-18-16-14-12-10-8
Assault bike
DB snatch
DB lunges
(35kg DBz)
 

 

THURSDAY

I’m off to Ibiza this week!

My training will be changing up slightly. Over the past few months I took a step back from running frequently allowing my ankle to rest and recover from injuring it in January. Its taken so long to heal but having cryotherapy has worked wonders for inflammation and swelling. Now its finally stronger better way to get back into more running then in the ibiza Sun! Enjoy this week’s workouts guys!

WORKOUT 1

Pull - Phase 1

Weighted pull ups - 4 sets max reps.

BB bent over rows - 12,10,8,6,4, 1 x max rep set.

Seated back row machine 12,10,8,6

Have you ever woken up late for work and accidentally skipped breakfast?

Turns out you’ve also practised intermittent fasting (IF).

In fact, you are intermittently fast every day whether you realise it or not.

Let’s say you finish eating your dinner at 8 pm and aren’t eating breakfast until 8 am, guess what, you’ve just fasted for 12 hours.

While calories, macros and meal plans focus on WHAT you should eat, intermittent fasting is the practice of WHEN you should eat.

Do you ever find yourself at the end of your training session and think to yourself, damn, I should probably stretch but… nah.

Perhaps your body often feels tight and stiff, but you ain’t no yogi, you want to be jacked, strong and ripped, you wouldn’t be seen dead in the stretching zone.

But if you’ve ever experienced a serious injury, you'll remember that dealing with that can be a long and frustrating process.

If you want to minimise the chance of that happening as much as you can, this is your reminder. Today we’re going to highlight the benefits of stretching for injury prevention, and discover what kind of practice you might want to include in your routine.

So why is it important?

Do you ever find yourself wondering if the time of day you train is important?
 
Perhaps you know a guy whose full throttle at 7 am, getting strength PB’s before your day has even started.
 
But for others, they may find that surge of beast mode comes later in the day, with the morning being a consistent Grogg-Fest.
 
Should you be powering through to train at a different time for maximum gains? What does the scientific literature tell us?
 
Today, we’re going to look at AM vs PM training and how to figure out what's right for you.
 
Our daily rhythms are largely considered to be individually variable, with cognitive and physiological energy peaks occurring at different times throughout the day.
 
Are you a morning person? Or more of a night owl? It’s likely you can answer this question for yourself quickly.
 
While these are preferences, they don’t definite you entirely and can be trained through habit. More on that later.
 
One study found that regardless of preference (morning or night), athletic performance was the same between sessions, the reps and velocity were the same. What differed was the recorded motivation of the trainee and the perceived difficulty of the workout(1).
 
That's to say, the workout felt easier and the subjects' motivation to train was higher in their preferred time slot. This suggests why people feel stronger at their preferred time of day, and weaker otherwise.
 
Another study found that regular training at a specific time of day caused greater adaptations to occur from training at that time of day.  In other words, if you train in the mornings consistently, you will get better at training in the mornings. The same can be said for training at other times of the day(2).
 
This is great news for anyone that can only train at specific times of the day.
 
In a more practical sense, training in the morning offers some key benefits. You will no doubt have to get up earlier, which requires discipline for most people. Your training will also be done immediately, and not become a task that looms over you, later on, becoming the victim of a change of plan.
 
Training in the evening allows you to prioritise extra sleep in the morning, which is exceptionally important for cognitive and physical performance, among other things. You may also find evening sessions easier to stick to and find them more enjoyable if that’s your preference. Many people also find they have more time to dedicate to their sessions when done in the evening, I know that’s true for me.
 
But what’s best?
 
When you train is ultimately down to personal preference, there is no one-size-fits-all answer. The key takeaways from the science are, you get better at training at the time you train often. You will also find it easier to motivate yourself and train at a time that you prefer to train(1,2).
 
We know at Physique Academy that consistency is king, and long-term adherence to a fitness lifestyle is what will enable you to achieve lasting results. Pick a time that you like and stick to it as much as you can for the best results.
 
References
Blazer, H., Jordan, C., Pederson, J., Rogers, R., Williams, T., Marshall, M. and Ballmann, C., 2020. Effects of Time-of-Day Training Preference on Resistance-Exercise Performance. Research Quarterly for Exercise and Sport, 92(3), pp.492-499.
Chtourou, H. and Souissi, N., 2012. The Effect of Training at a Specific Time of Day. Journal of Strength and Conditioning Research, 26(7), pp.1984-2005.

There was a time when fat was demonised in health and nutrition, cited to be the number one cause of all health problems.

Low fat this, low fat that, was promised to be the healthy option.

But the scientific literature has proved that to be incorrect, and diets like Atkins, keto and carnivore which promote higher consumptions of fat have been popularised.

Carbohydrates, or carbs, are the new public enemy number one. “No carbs before Marbs, no pizza before Ibiza”. Many people would have you believe that carbs make you fat, unhealthy and removing them is the holy grail of health decisions.

But do carbs really deserve the level of demonisation they’re receiving? We’re going to look at some of the myths and perceptions around carbs and discover if they’re really as bad as people think.

Congratulations to our latest CLIENT OF THE MONTH! Each month we reward one of our clients in acknowledgement of their dedication, accountability, consistency, and their transformation. Josh joined Physique Academy with a number of fitness goals, one was to run a 5K without stopping. Within 3 months of joining the academy, and working with coach Harry Armstrong, Josh now runs a comfortable 5K in less than 25 minutes. He has now ran a half marathon in under 2 hours after just 4 months training with the team. His confidence has sky rocketed and now strives in other aspects of life.

I joined Physique Academy around mid-October as I can remember.

Why did you join Physique Academy? 

I had joined Physique Academy the very last week of August 2021.

Why did you join Physique Academy?

I joined physique academy as they not only had a large number of transformations, but they came across as a team who would help you transform physically but also mentally, bettering all aspects of your life. Reading a lot of the client testimonials I had read numerous times the positive impact the team and the journey had not only physically but mentally as well, pushing clients to their full potential. This for me was key in me joining Physique. I would say I was stuck in a cycle of wanting to change, attempting to change, not seeing results, and then giving up, my all-round confidence was at an all-time low, I would avoid putting myself in uncomfortable situations. To me building physically and mentally go hand in hand and enable you to be your best self, which is what I wanted to strive towards, it was time for change, and I knew physique academy was the right fit for me especially after having my initial call with Harry. He explained the process and what it involved and from the call I could understand and get a feel for his passion and getting his clients the best results, this is when I knew I was making the right choice, and i have not regretted it since! I remember the call like it was yesterday, it was just before the bank holiday weekend and I mentioned to Harry I wanted to ideally start my journey on the bank holiday Monday, he had a camping trip the bank holiday weekend, yet he still found the time to send me my plan, that was when I knew Harry was giving his 100% on his side, and it was time for me to do the same!

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Are you getting the fat loss results that you want?

You’re probably aware that fat loss requires a caloric deficit. That’s less energy taken in than you expend each day, over a consistent period of time.

Simply put, for fat loss you need to eat less or move more.

If you’re eating right and training hard already, increasing your gym time or cutting calories further can be a daunting prospect.

Cutting back on food isn’t fun for you, or anyone around you for that matter (hangry, anyone?)

Three potential scenarios:

You’ve just finished work, you want to exercise, but you’re feeling a little demotivated.

Perhaps you made it to the gym, but today, you’re struggling to finish your workout.

Or perhaps, you’re ready to smash a personal best but need some kind of performance enhancer to ensure you seal the deal.

Could music be the answer?

MONDAY

Part 1
Increase the weight on the cleans after performing 12 burpees. George’s starting weight was @60kg
BB Clean 12
Bar over burpees 12
Rest 1 min
BB Clean 10
Bar over burpees 12
Rest 1 min
BB Clean 8
Bar over burpees 2
Rest 1 min
BB Clean 6
Bar over burpees 12
Rest 1 min
BB cleans 4
Bar over burpees 12

Part 2
As fast as possible
100 Barbell Cleans & bar over burpees @60kg

Part 3
Barbell squats
10,8,6,4

Part 4
1500 ski erg
Every 60 seconds perform 14 GHDs or T2B


TUESDAY

Push - Phase 1
Flat bench press 10,8,6,4
Seated chest press machine
Barbell push press 10,8,6,4
Skull crushers 15,12,10,8
Tricep push downs 20,15,12,10

Phase 2
200cal assault bike
Every 90 seconds perform max reps on barbell bench press @BW


WEDNESDAY

Phase 1
BB deadlifts 5x5,1xBW max reps
Weighted pull ups 10,8,6,4
Single arm DB rows 15,12,10,8
BB tbar rows 10,8,6,30 dropset.
DB single arm Preacher curls 12,10,8 each arm
Seated bicep cable curls 15,12,10,30 drop set

Phase 2
2000m rower
Every 90 seconds perform 10 pull ups and 10 burpees


THURSDAY

40M’E2MOM
0-2MIN:10 BB OH squat / Assault bike 14cal
2-4MIN:10 BB Clean and press / Row 14 cal
4-6MIN:10 pull ups / Assault bike 14 cal
6-8MIN:10 GHD or T2B / Row 14 cal
8-10MIN:10 BB thrusters / Assault Bike 14 cal


FRIDAY

Phase 1
24M’EMOM
1MIN:Tricep DB skull crushers 10
2MIN:Bicep DB alternative curls 12
3MIN:Row 16cal
4MIN:T2B 16

Phase 2
7km run

Congratulations to our latest CLIENT OF THE MONTH! Each month we reward one of our clients in acknowledgment of their dedication, accountability, consistency, and their transformation. Sebastian came to us to take his training to the next level and get amazing results. We have seen unmatched levels of focus throughout his time with the academy hitting targets in not just his fitness, but all areas of his lifestyle. Alongside online coach Jamie Gorse, Sebastian has achieved incredible results and is on his way to the next phase of his training.

I joined Physique Academy around mid-October as I can remember.

Why did you join Physique Academy? 

I joined June 2021.

Why did you join Physique Academy?

I wanted to create new habits and focus on bettering myself both physically and mentally.

What have you achieved both physically and personally since joining the academy?

The change has been tremendous in all aspects of my life. I wanted to achieve better standards for myself. A better output going forward and I’ve succeeded in that, without the support of Jamie and George I wouldn’t have seen the chances to keep pushing myself.

Have you ever considered the impact the people around you have on who YOU are?

Entrepreneur, motivational speaker, and author Jim Rohn once said, “You are the average of the 5 people you spend the most time with.”

Another popular expression of this idea is, “Show me your friends and I’ll show you your future”.

These statements suggest that our lives as an individual are heavily influenced by our relationships with others. When you think about it, it’s not really that surprising.

And we’re not just talking about what you do with your free time or where you go.

Your habits, the way you think, your confidence, your goals, and your motivations. While these might seem like this is all based on you, who you spend your time with impacts these significantly.

As a follower of this page, it’s likely you’re the kind of person that wants to grow and develop, becoming the best version of yourself. If the people around you are doing the same, that’s massive for motivation, strategy, and positive reinforcement.     

But what if they’re not? What if you have a couple of friends from your past that have no interest in growth. What if they put you down and hold you back? Are they the type of people that sit around and criticise others?

Perhaps their habits don’t align with yours. Did you know you are 61% more likely to smoke if your best friend smokes? Data has also shown that if your friend gets obese, you are 45% more likely to gain weight over the next 2 years(1,2).

While this isn’t the be all and end all for who you are, the influence others have over you is multifaceted and undeniable.

Your friends can make you powerful. Energised. Driven. Happy. Confident.

They can also make you more negative. Exhausted. Unhappy. Unhealthy. Insecure.

So think about it. Here’s some ideas to consider.

How are you spending your time, and who are you spending it with? Seek out people who inspire you and motivate you. Are these people living the life that you want to live?

Could you be spending less time with people that hold you back? Are these people living a life you don’t want?

Are you exposing yourself to other positive influences? That might be podcasts, reading or other forms of educational material.
Remember, it’s not only about the people you're friends with, but the information you are regularly exposed to.

So, take stock of your own life and consider the power relationships and a supportive environment have when allocating your time.

References
Christakis, N. and Fowler, J., 2007. The Spread of Obesity in a Large Social Network over 32 Years. New England Journal of Medicine, 357(4), pp.370-379.
Christakis, N. and Fowler, J., 2008. The Collective Dynamics of Smoking in a Large Social Network. New England Journal of Medicine, 358(21), pp.2249-2258.

MONDAY

Legs - Phase 1
Barbell squats 5x5
RDL 10,8,6,4
Leg extensions 10,10,10,20

Phase 2
50-40-30-20
Ski erg /Assault bike
Toes to bar
Wall balls (9kg)
Barbell Squats (bodyweight)


TUESDAY

Push - Phase 1
Flat bench press 10,8,6,4
Weighted dips 10,8,6,4
Seated shoulder press 10,8,6,4
Skull crushers 15,12,10,8
Tricep push downs 20,15,12,10

Phase 2
30M’EMOM
1MIN:DB Devil press 12
2MIN:Toes to bar 14
3MIN:Ski erg 20cal
4MIN:Wall balls 18
5MIN:Burpee touch 12
6MIN:Rest  


WEDNESDAY

Pull - Phase 1
BB deadlifts 5x5,1xBW max reps
Weighted pull ups 10,8,6,4
Single arm DB rows 15,12,10,8
BB tbar rows 10,8,6,30 dropset.
DB single arm Preacher curls 12,10,8 each arm
Seated bicep cable curls 15,12,10,30 dropset

Phase 2
20M’AMRAP
DB hang clean and jerk 1 (5/5) (24-30kg)
Toes to bar 8
Rower 14cal
(As many rounds as possible in 20mins)


THURSDAY

Conditioning
5 rounds for time
250m run
DB thrusters 8
DB push press 8
DB deadlift 8
(DB 20-24kg)

Phase 2
7km run


FRIDAY

Phase 1
4 rounds for time
10 BB Overhead squats 
10 Box-jump overs (24 inch box)
10 Toes to bar
10 cal assault bike 
10 BB Thrusters 
10 Box-jump overs (24 inch box)
10 Toes to bar
10 cal assault bike 
10 BB Power clean
10 Box-jump overs (24 inch box)
10 Toes to bar
10 cal assault bike
(Barbell 50-60kg)

SATURDAY & SUNDAY: REST DAYS

If you’ve ever run out of hot water while showering, you’ve no doubt experienced the sudden shock to the system that cold water immersion brings.

You might find yourself gasping for breath as the cold water pierces every nerve in your body and get yourself out of the firing line as quickly as possible.

Yet a growing number of people are using cold water exposure as a tool to a tool to improve recovery, metabolic health, mental focus and even immune system health.

This is nothing revolutionary, cold exposure has been used as a therapeutic tool for millennia.

But more recent trends include ice baths, outdoor swims and daily cold showers, popularised by Wim Hoff in his book “The Wim Hoff Method”.

MONDAY

Legs - Phase 1
Barbell front squats 10,8,6,4,2
Barbell walking lunges 12,10,8,20dropset (each leg)
 
Phase 2
Gaint sets / 4 sets  
Leg extensions 15
Goblet squat 15
Bodyweight lunges 20
90second rest between rounds

Cardio
Partner work
Assault run 10 rounds each
30s on 30s off max cals


TUESDAY

Push - PHASE 1
Flat BB bench press 5x5,(Bw max out reps set)
Seated db press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Barbell skull crushers 15,12,10,8 superset with BW dips max out reps.

Phase 2
10km Run easy pace.


WEDNESDAY

Pull - Phase 1
BB Deadlifts 5x3
Straight arm pull downs 15,12,10,30 drop set)
Weighted pull ups 10,8,6.4
Cable bicep curls 15,12,10,8,30 drop set)
Preacher DB curls 10,8,6,4 each arm

Phase 2
Complete in a pair
Barbell Deadlift to Pendlay row 30
Bar facing burpees 20
Box overs 30
5 rounds.
(Barbell body weight)


THURSDAY

50M’E2MOM
0-2min:10 OH barbell squats / Ski erg 14cal
2-4min:10 Burpees to touch / Ski erg 14cal
4-6min:10 Barbell clean & Press / Ski erg 14cal
6-8min:14 Box overs / Ski erg 14cal
8-10min:10 Duel DB snatch / Ski erg 14cal
(Barbell 50-60kg), (Dumbbells 20-25kg)


FRIDAY 

Full body - Phase 1
Barbell squats 5x5
Bent over rows 5x5
Flat bench press 5x5

Phase 2
DT (12 Deadlifts,9 Hang Power Cleans,6 Push Jerks)
Assault run 70cal
DT 5
Assault run 60cal
DT 5
Assault run 50cal
DT 5
Assault run 40cal
DT 5
Assault run 30cal
DT 5
Assault run 20cal
DB 25-30kg
Barbell 50-60k

“Superfood” is a term that gets thrown around a lot in the fitness industry, but nutritionally speaking there is really no such thing.

This term has been adopted as a common marketing phrase, typically to sell products. While some foods are particularly nutrient dense, there is no one “superfood” that serves to be the holy grail of health and disease prevention for every single human being on this planet.

However, there is a food group that provides extremely high quantities of digestible nutrients in a relatively small portion size. These foods and their benefits are often overlooked when it comes to nutritional recommendations, but that’s changing.

In addition, many of these nutrients are essential for optimal performance and hard to come buy from other sources.

If nature packaged and sold a powerhouse multi-vitamin, this would be it.

Meditation is an ancient practice, steeped in Eastern cultural and religious history.

When you think of meditation, you might envisage a monk in orange robes working on his mindfulness game before a chanting session.

If that’s not what you’re doing this weekend, perhaps this kind of practice seems difficult to connect with and to see how it could be helpful.

But there’s a reason why meditation app’s and classes are blowing up in the West.

All of a sudden people are realising how beneficial the practice can be, something Buddhists have known for thousands of years.

MONDAY

SUICIDAL LEG WORKOUT
Todays workout was rough. Train with caution. The part 3 GIANTSET is one from our new signature program.

Part 1
Barbell 5x5

Part 2
Suicide squats /  4 rounds
Barbell xBW
5 front squats
7 Back squats
60 seconds rest each set.
 
Part 3
Gaint sets / 4 sets  
Leg extensions 15
Goblet squat 15
Bodyweight lunges 20
90second rest between rounds

Part 4
12M’EMOM
1:KB swings 16
2:Plate Burpee 14
3:Assault bike 14


TUESDAY

Push - PHASE 1
Flat BB bench press 10,8,6,(20 drop set)
Push press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Tricep push downs 15,12,10
Dips 3x15

Phase 2
7km Run easy pace.


WEDNESDAY

Pull - Phase 1
BB Deadlifts 10,8,6,4,3,2,1
DB rows 15,12,10,8,30 drop set)
Seated rows 15,12,10,8,30 drop set)
Cable bicep curls 15,12,10,8,30 drop set)
Alternating DB curls 10,8,6,4 each arm

Phase 1
Head to head with a partner.
Complete as fast as possible.
21-15-9
Rower
Burpees
Rest 2 minutes
21-15-9
Toes-to-Bars
Pull ups


THURSDAY
Full body
“YOU GO I GO”
PARTNER WARRIOR WORKOUT

Give this workout a try.
Go as fast as possible with your partner.

Part 1
Assault bike 50 cal
Box over burpee 75
BB push press 75
DB front squats 75
T2B 75
Rest 1 min

Part 2
Assault bike 50cal
Box overs 75
BB OH squat 75
DB clean and press 75
T2B 75
Rest 1 min

Part 3
Assault bike 50 cal
Box jumps 75
BB Thrusters 75
DB Devil press 75
T2B 75

WEIGHT:
20kgDBs
50kg barbell  

Our times
(Part1:16.08min)
(Part2:14.34min)
(Part3:8.02min)


FRIDAY

Phase 1
BB Flat bench press 5x5,1xBW max reps
BB Deadlifts 5x5,1xBW max reps
BB Squats 5x5,1xBW max reps

Phase 2
15M Treadmill workout
“Climb to heaven”
Every minute increase the incline starting from 0 to 15. Every minute up the gradient.
Speed starts and stays on 10mph throughout.

Do you find it hard to take a rest day?

You’ve been to the gym 5 days in a row, your body is aching and your nervous system is shot.

But you’ve built momentum and don’t want to stop. More action, more results, right?

While the training piece is undeniably essential to improve performance, it’s through rest and recovery that we reap the benefits of training.

Today, we’re going to examine this in more detail and understand why it’s so important.

Congratulations on receiving our Client of the Month award! You have been chosen for you level of dedication and compliance with the Physique Academy programme! We are going to share some information about your fitness journey and your achievements on our website and social media channels so could you please answer the questions below.

When did you join the Physique Academy?

I joined Physique Academy around mid-October as I can remember.

Why did you join Physique Academy?

I was at a point in my life where I didn’t feel I looked good and wanted to change that.

What have you achieved both physically and personally since joining the academy?

Physically I feel like I’ve got into good shape and lost the weight I wanted to lose, mentally I feel a lot better just through regular exercise.

What is your ultimate fitness goal?

My ultimate fitness goal is number one to have a good set of legs, no joke. But apart from that just to see what’s the best shape I can get in.

MONDAY

Legs - Phase 1
Barbell Squats 5x5, 1x1.5xBW max out reps.
RDL 5x5, 1x1.5xBW max out reps.

Phase 2
12M’EMOM
1MIN:Barbell Squats 10
1MIN:Assault bike 14 cals
2 mins rest.
4 Rounds for time.
Barbell front door Lunges 12
Ght or t2b 14
Leg extensions 12
Rower cal 18



TUESDAY

Conditioning Work - Phase 1
150 cal on the Ski erg fast pace.
2km run fast pace.

Phase 2
30M’EMOM
1MIN: Weighted dips 10
2MIN: Pendlay rows 10
3MIN: Kettlebell walking lunges 18
4MIN: Toes to bar 16
5MIN: Ski erg / Assault bike 18 cal
6MIN: Rest



WEDNESDAY

Push - Phase 1
Flat BB bench press 10,8,6,(20 drop set)
Push press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Tricep push downs 15,12,10
Dips 3x15

Phase 2
50-35-20
Wall balls (9kg)
Pull ups
Burpee touch



THURSDAY

Pull - Phase 1
BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 12,10,8
Weighted pull ups 10,8,6
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10

Phase 2
12M’EMOM
1MIN:Barbell Thrusters 12 (50-60 kg)
2MIN:Bar over burpee’s 12



FRIDAY

Full body - Phase 1
Barbell squats 10,8,6,4
Barbell Push press 10,8,6,4
Barbell bent over rows 10,8,6,4

Phase 2
30M’EMOM
MIN1:Front Squats 10 (80kg)
MIN2:T2B 16
MIN3:Wall balls 18 (9kg)
MIN4:Assault Bike / Ski erg 18 cal
MIN5:Devil press DB 10 (20kg)
MIN6:Rest

SATURDAY & SUNDAY: REST DAYS

I want to talk to guys about change. Don’t be afraid of being the person that you have become because you have worked hard on your body and your mind. You’ve changed your habits and you need to own that. You’re a different person, more confident, you look different, you feel different and you’re hanging around new people and places. Sometimes people will judge you and say things that upset you. They will try and manipulate you.

You have got be true to who you are. Making a change and a commitment to that change is difficult, I get it. I am forever changing who I am as a person and I always get judged by other people, but it doesn’t bother me because I am on a mission to help people. I know my heart is in a good place and I really do care for people. So when people say negative things to me, I’m not bothered. I’ve got confidence and thick skin and a lot of people don’t.

Someone might say something to you that really upsets you and it might question who you are as a person and what you have achieved. You might want to slowly crawl back to that person because this person who you are now, might rustle a few feathers and shine light on other people’s insecurities. You have done an amazing thing and truly changed your life, physically and mentally. People around you who have been trying all this time haven’t done it and your growth is going to threaten them. You’ve done it, you’re the one whose risen up and smashed your goals and achieved what you set out to.

Don’t be afraid of owning your success. You have worked hard and earned it. You’ve built that confidence, smashed your training and nutrition and lost that weight. You need to embrace the different person you have become. Hang about with different people, go to different places.

Don’t accept average and don’t let people get you down. If people are trying to get you down, tell them straight and stand up for yourself.

The mindset shift from being a negative person is hard. I have been one of the most negative people you would ever meet, you might not think that now but it’s because I’ve worked relentlessly on my mindset to get where I am now. It has taken a lot of work, consistency and being disciplined with it to get where I am now. Listening to you guys, the trainers, about the situation that you’ve been through, the mindset you have and the things you say, it touches home a lot. I know because I have been there myself. Feeling like the world was against me, that I was the only one going through anything in life.

It is the victim’s mentality. This mentality isn’t going to help you, isn’t going to serve you or benefit you in way. We need to flip the switch. When you are complaining, moaning, blaming other people and not taking complete ownership of where you are at currently, right now, that isn’t going to help. You have to take complete ownership of the situation you are in and own it, and then take one step in front of the other and accomplish what you need to accomplish.

You’ve got structure, you’ve got a set plan. Tick every single box daily. Make sure you hit those boxes every single day and it will compound over a long period of time and then you will move and shift. Not just your mindset, body, health, energy, but you are going to walk, talk and act completely different. This program is not just about changing your body shape, you know that. It is so much more.

Seeing you guys happier, getting promotions at work, or taking that step in meeting new people and building new relationships and owning every single part of where you are at is amazing to see. We are not going to bull shit here, we are going to tell you the truth. If you need to sort your shit out, sort your shit out because no one is going to do it for you. No one is going to come to save you but yourself. Even though you might be feeling like shit and having a bad day, try and see the bad situations as a way to grow and learn instead of just being so negative and depressed about everything you are going through.

Today I want to talk about mindset. For me, mindset is everything. It is something you have to work on consistently, always pushing further and trying to reach that next level. There is always a next level. Building your mindset takes years. I started working on my mindset in different ways from being in school, in subtle ways like doing an extra rep or set each session. Picking the harder exercises or training for a few extra minutes when you really don’t want to do it.

The main thing I want to get across to you is that you are not sacrificing anything by turning down a night out because you want to get to your goals. In society not drinking makes you look boring or feel like the odd one out, people look at you funny. If you are not eating shit when everyone else is, or not having a takeaway and eating what’s on the plan, within your calorie target. People will try and drag you down and make comments. It’s difficult, especially when all your mates or family are not into fitness. But you have got to see it as your happiness long term, and if you can’t make those adjustments and be disciplined with it, you are not going to get to your goal. If you can’t go out and have one or two drinks and eat well then maybe going out is not the best thing for you at the moment. Maybe staying in and working your ass off and getting in shape and feeling good about yourself might be the best thing to do.

But if you’re going out and spiraling out of control, eating like crap and drinking way too much you’re not going to get anywhere. This program is not for you then because there are other people who really want to do it. You’ve got to make those adjustments and compromise, but it is not a sacrifice. If your friends and family are saying you are boring and telling you to live at a little, that is just for weak minded people who want to pull you down. Do not listen to them.

If you have a goal and mission, turn it down. Don’t do it to yourself because you will feel shit about yourself long term. You are paying for this. You’ve got a coach and they want to help you achieve the best results and hold you accountable. If you are not ready to commit you aren’t ready to commit. Do not for one second think you are sacrificing anything by turning down a night out. Giving into instant gratification to be happy in the moment and make those around you happy by having that drink or junk food, that moment is going to be nowhere near as good as six months to a year’s time, you feeling so good about yourself. When you can look at yourself in the mirror and feel happy for once, in the clothes you wear and what you see. Knowing that you did this. And those negative people around you will be jealous because you achieved it and they know they never could.

You have got to think about this long term. You do not want to bounce back and put the weight back on. That is why when we take on a client, we want to work with them and make sure that they do not gain the weight back. The more times you gain that weight back, it knocks your confidence massively. You don’t have the mental fortitude to carry on getting back up after you’ve burnt yourself out by rushing the process. It just shoots you back.

At the end of a cut when you have lost the weight, no matter how long it takes, it takes as long as it takes. We will not take clients on who are not committed to the mission of being the best you and going all the way. If you, do it and you don’t go all the way, you can easily end up back to where you were. You know this. You know someone or have seen friends who have lost loads of weight and six months or a year down the line they have gained it back.

It is difficult. I still find it difficult to keep weight off, I’m battling all the time. Do not expect that battle to end. You actually don’t want that fear of gaining the weight back to leave you because if you didn’t have that you would probably slip back into your old ways. I’ve had clients who have literally felt like they were stuck and were never going to lose the weight and it has been a big burden on their life for twenty years. So, we want to make sure that the habits are broken to the point that you will not go back. You do not want that feeling of anxiety of going back to go because you care about the long-term gain of sustaining it.

Sustainability is key. We will get insane results; we want everyone to get fast results, but we have got to do it right. We have got to make sure we’ve got the plans in place so you can sustain it. From cardio to workouts to calories, we will put together the best strategy for you to sustain your results for the long term. That is the goal. None of this bull shit, quick fix. None of that. It’s about getting you where you need to be and then staying there. You know how good you feel when you are looking after yourself, eating well, feeling confident and high energy, fitting nicely in your clothes, not binge eating. When you have got that in place, and you’ve got all the different components together life is so much better.

This program is not easy, and it’s not meant to be easy.

Bettering yourself, developing, changing, improving, is one of the hardest things to do. So do not expect this program to not challenge you. There is going to be obstacles, there’s going to be setbacks, there’s going to be limiting beliefs, insecurities, that are all going to come up. All that shit is going to come up.

There are people who might not have your best interests at heart, they might secretly want you to fail, loved ones, family, friends. Don’t expect people to have your back. You’re on this mission on your own and you got to push hard and develop your mind, your body to become a different breed, a different level. Embrace the struggle.

There are going to be days when you’re going to feel like shit, there are going to be days when you’re not going to want to do it, you’re not going to want to get out of bed. You’re going to want to resist, but you know what that does? That only sets you back, because long term, if you resist and you don’t embrace the pain and the struggle, it’s going to set you back and later down the line you’re going to be even more unhappy with where you’re at. So, getting started, getting stuck in, embracing it. It is the only way. You have got to suffer to get to the other side. People pussy foot around it, acting like it’s going to be easy, but bettering yourself isn’t. So, let’s get to work.

MONDAY

Legs
10x10 Leg extensions with a drop set of 10,10 reps every other set
10x10 Hamstring Curls with a drop set of 10,10 reps every other set
10xMAX OUT Hanging leg raises. Maxing out on reps each set

Creating a healthy lifestyle

Building confidence

Seeing improvements weekly

Changing perceptions

Connecting with clients

Sense of pride

Creating a healthier lifestyle

Educating people

Share my own experience

Educating myself

Change of mentality

Self satisfaction of achievement

Push myself

Seeing client’s reactions

Building relationships

Changing lives for the better

Seeing clients succeed

Pushing people beyond their limits

Seeing the response and feedback from clients who have achieved goals they never thought possible is fantastic. The process of pushing people beyond their limits to show individuals what they are really made of and what they can achieve by going that extra mile.

Motivates me to push myself

Educating clients on training and nutrition

Have you ever been sat in a sauna, sweating through every pore, wondering how long it is until you can get out?

Did you ever think to yourself, I’ve heard this is good for me, but why?

Today, we’re going to explore why spending your precious time in the sauna could be of interest.

The benefits of sauna use are often underestimated. People will cite relaxation or sweating out toxins as the main reasons to use one, but this is only scratching the surface.

What about improving cardiovascular health? Lowering blood pressure? Building muscle?

MONDAY

Phase 1
BB Front squats 10,8,6,4
Single legged leg press 15,12,10,8
Leg extensions 15,12,10,8
Walking BB lunges 15,12,10 (each leg)

Phase 2
12M’EMOM
Back squats 14 (60% max)
Burpee touch 12



TUESDAY

Phase 1
BB flat bench 10,8,6,4
Seated DB shoulder press 12,10,8,6
Incline DB press 12,10,8,6
Side to front DB raises 12,10,8,6
Weights Tricep dips 12,10,8
DB skull crushers 15,12,10,8

Phase 2
21-15-9
Clean and jerk 10 (60kg)
Pull ups
Assault bike
(Scale down in weight if you need to)


WEDNESDAY

Phase 1
Deadlifts 10,8,6,4
Prone barbell row 10,8,6,4
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
DB preacher curls 12,10,8,6 (each arm)
Cable bicep curls 15,12,10,8

Phase 2
21-15-9
Thrusters 60kg
Burpee touch
Kettle bell swings 24kg
(Scale down in weight if you need to)


THURSDAY

Phase 1
4 rounds
Flat BB bench 15 (Bodyweight)
Assault bike / Ski erg 15
Rest 2 mins
4 rounds
Bent over BB rows 15 (Bodyweight)
Assault bike / Ski erg 15
Rest 2 mins
4 rounds
BB squats 15 (Bodyweight)
Assault bike / Ski erg 15

Phase 2
5km Run (easy pace)


FRIDAY

12M’EMOM
1MIN:Sumo high pull 12
2MIN:Assault bike 12 cal

12M’EMOM
1MIN:Toes to bar 14
2MIN:Burpee over barbell 14

12M’EMOM
1MIN:Muscle clean 12
2MIN:Assault bike 14 cal

12M’EMOM
1MIN:Front rack lunges 14
2MIN:Burpee over barbell 14

12M’EMOM
1MIN: Push press 12
2MIN: Assault bike 14 cal

SATURDAY & SUNDAY REST DAYS

When it comes to setting goals, it’s common for people to stop cut their journey short because they are unable to achieve them. It’s a frequent issue; people have that spur of motivation to get fitter and healthier, which is fantastic, and we promote this attitude, but are then quickly put off because of their inability to hit their desired goals which inevitably causes them to give up completely. There are numerous reasons as to why people fall off their plan and one of them is not correctly setting their goals when starting their journey which unfortunately is setting them up for failure. Here are some top tips on setting goals:

Set Milestones

One of the biggest setbacks on a fitness journey is not achieving your goal when you wanted to. You have reached for the stars and implemented ONE final goal to achieve. But what exactly is this achieving? You have set your sights on one objective, ignoring all the little things you have completed throughout. This will help you embrace the chance you haven’t hit your final target, but you have achieved so many wins along the way, and then it’s easier to say to yourself, “ok we keep going until I get there” instead of, “I didn’t do it so I will give up”. What we are trying to convey here is to set yourself milestones along the path to your final goal. Milestones such as getting into a routine, hitting a new PB, trying something new, implementing a healthy nutrition plan, achieving weekly weight loss targets instead of one final target, the list goes on. Implementing smaller goals will enhance the cognitive function of success which will have a positive effect on both your mind and body.

Be Realistic

Come on, it’s time to be realistic. Setting outrageous goals is inspiring but also near enough impossible to achieve. As we mentioned above, setting that one final goal is motivational but also detrimental to your mindset as you will be setting yourself up to failure by setting an unrealistic goal. Yes, we love the enthusiasm but it’s also an uneducated and could also be a damaging aspect to your training.

Timeframe

Things take time, understand that certain goals will take longer than others. Trust the process and you will get there but understand that certain goals will require certain timeframes. Understand this timeframe and work towards it. “I want to run a marathon in less than 2 weeks” – this is an unrealistic timeframe for someone for example who has yet successfully ran a 5K. Become familiar with what training is needed to attain certain physical abilities and outcomes and align it with the correct timeframe.

Work Together

Find someone who is also on the sam path as you. It will enhance the level of dedication and sustainability when pairing up to achieve something together. Find a support system with the same finish line achievement and work off each other to achieve that goal.

MONDAY

LEGS
Front Squats 5x5 ,1x10
Static Back Lunges 6,8,10 (reps each leg)
Leg extensions 6,8,10,20 Limit equipment - Goblet squat) 

PHASE 2
DB deadlift 10
250m row/Assault bike
DB Hang clean 10
250m row/Assault bike
DB Push press 10
250m row/Assault bike
X4
For time (track time and weight)
(George uses -27kg DBs)



TUESDAY

PUSH - PHASE 1
Bench press 5x5, 1x10
Seated barbell shoulder press 6,8,10
Triceps skull crushers (flat bench) 6,8,10,12

PHASE 2
12’EMOM
1: Flat DB bench press 8
2: Ski/Row 16 cal 
3: Dual DB snatch 10
&
15’AMRAP
HSPU 6 (Easier difficulty 15 HRPU)
T2B/GHD sit ups 16
Chest Dips 12
Ski/Row 16 cal
{George uses -40kg DBs}



WEDNESDAY

PULL
Deadlift 5x5,1x10
Prone incline DB rows 6,8,10
DB Bicep curls 6,8,10,12 (each arm)
Cable bicep curls 12,10,8

PHASE 2
24’EMOM
1: Chest to bar pull ups 12
2: T2B/GHD 14
3: Barbell muscle snatch 10
4: Ski/Row 16 cal
{40/50kg barbell}


THURSDAY

FULL BODY - PHASE 1
Push Press 5x5
Pendlay rows 5x5
Barbell front squats 5x5

PHASE 2
24’EMOM
1: Wall balls 14
2: Ski erg 14
3: DB incline press 6
{George uses 45kg DBs)


FRIDAY

36’EMOM
1MIN:Row 16cal
2MIN:Ski 14cal
3-4MIN:2 rounds of strict
Cindy
Cindy
-5 strict Pull ups
-10 push ups
-15 Air squats
Cut off the Cindy at the 70second mark if you can’t get a round of strict Cindy in

SATURDAY & SUNDAY REST DAYS

Introducing our latest addition to Physique Academy Neil Chauhan. Neil himself has gone through the transformation process before realising his passion for helping other achieve their goals. Spending the last 5 years walking the gym floor and coaching people, passing on his knowledge to clients who need 1-2-1 Personal Training along with Nutrition help and accountability.

When did you begin your fitness journey?

Around 15 years old I stepped into a school gym and then took it more seriously when I went into college and university as I had more spare time on my hands. Whilst at university I did my first fitness modelling competition which is where my training and nutrition got took more seriously.

What is your greatest achievement in fitness?

• From being obese and low on confidence when much younger to now becoming a much healthier person, making fitness a priority in life and letting it improve all areas of my life.
• Finding my why reason and Passion.
• Competing in a fitness modelling competition in London.
• Getting ready and taking part in a Fitness Gym Photoshoot.
• Helping plenty of people by educating them the right and correct way, instead of misleading them the wrong information.

How has investing in a fitness journey helped you in other areas of your life?

This has transformed the way I look and perform. Confidence levels have increased over time. This is also a great investment for the mind which a lot of people forget. The physical changes are great, but the mental changes will be so much stronger. You will look at your life much differently in a positive way.

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Wearables are everywhere in consumer technology right now. Whoop, Oura, Apple Watch, Fitbit and Garmin just to name a few brands.

You’ve likely seen a bunch of these products advertised, perhaps even considered investing your hard earned cash.

But do they help? Are they worth your money?

Perhaps… let’s start by understanding exactly what they do and are trying to achieve.

A wearable is usually a hardware device (watch, ring, wristband, etc) that links to an app-based interface, providing you with a selection of data metrics that the device can track.

That data might be steps, heart rate, distance ran, calories burned, sleep duration, etc

MONDAY

LEGS - PHASE 1
BB squats 10,8,6,4
Leg press 8,10,20,30
BB Walking lunges 10,8,6 (each leg)
BB Stiff leg deadlifts 10,8,6

PHASE 2
5 rounds DB thrusters 10
DB hang power clean 8
DB push press 6
Duel DB snatch 4
300m run



TUESDAY

PUSH - PHASE 1
Flat BB bench press 10,8,6,(20 drop set)
Push press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Tricep push downs 15,12,10Dips 3x15
 
PHASE 2
50/40/30/20/10
Assault bike
BB Push press (60kg)
Bar over burpees
(As fast as possible)
 


WEDNESDAY

PULL - PHASE 1
BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 12,10,8
Weighted pull ups 10,8,6
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10

PHASE 27km run



THURSDAY

PHASE 1
40M’E4MOM
BB Muscle cleans 6
BB Push press 8
BB Sumo high pull 10
Bar over burpees 12
T2B 14

PHASE 2
12M’EMOM
1MIN:DB biceps curls alternating 12
2MIN:DB skull crushers 12
3MIN:Press ups 10 & 6 burpees



FRIDAY

PHASE 1
Barbell front squats 5x5
Barbell flat bench press 5x5
Barbell pendlay rows 5x5

PHASE 2
10 Dumbbell Snatches 24kg
15 Burpee Box Jump Overs
20 Dumbbell Snatches 24kg
15 Burpee Box Jump Overs
30 Dumbbell Snatches 24kg
15 Burpee Box Jump Overs
40 Dumbbell Snatches 24kg
15 Burpee Box Jump Overs
50 Dumbbell Snatches 24kg
15 Burpee Box Jump overs


SATURDAY & SUNDAY REST DAYS

2021 has been an incredible year for both clients and coaches at Physique Academy. We have expanded our team, launched our client community, took a coach trip to Ibiza, achieved some incredible personal achievements across the academy and most importantly has received some outstanding transformations. As a team, we can’t thank out clients enough for their level of dedication to their programs and communication with all the coaches here.

Each month we like to highlight a certain client who has sustained their program and achieved great results and reward them with a prize. It’s never an easy choice as we have plenty of submissions from our coaches for Client of the Month. However, as we approach the end of the year, there is a specific client we would like to highlight as Client of the YEAR.

Congratulations Adam Pritchard, the Physique Academy CLIENT OF THE YEAR. Adam’s journey hasn’t been an easy one. He has experienced a hole host of challenges on his journey, but his level of resilience and attitude have proven him to be one of a kind and his results show just that. Adam has completely turned his life around not only physically but mentally. His confidence shines through when it used to hide. He is an inspiration to new clients, social followers and to our coaches as we see the dedication and focus, he brings week in and week out. Adam is a true testament to everything Physique Academy stand for and it’s a pleasure to have him part of the team.

A word from George Armstrong:

“Adam has shown resilience, grit and determination throughout his journey so far. He has overcome many obstacles and setbacks along the way. He’s so much more than a client.  Adam represents what the mission of the business is all about. He’s shown what’s possible with a will to change and better yourself. Adams just getting started. He’s a bright light that’s going to show other people a way out”

MONDAY

LEGS - Phase 1

Phase 2

PUSH - Phase 1

Phase 2

PULL - Phase 1

Phase 2

Phase 1

Phase 2

Fundamentals - Phase 1 

Phase 2

MONDAY

LEGS - PHASE 1

BB squats 8,6,4
Stiff leg dead’s 8,6,4

Rest 3 Mins

12M’EMOM
1:BB Squats 6 (70%)
2:Assault Run 16 cal
Rest 2mins

12M’EMOM
1:BB Back lunges 12
2:Assault Run 16 cal
Rest 2mins

PHASE 2

5rounds
BB DT (60kg
12 Deadlifts
9 Hang Power Cleans
6 Push press
300m run
(As fast as possible)

TUESDAY

PHASE 1

Flat bench 3x3, 10,8,6,
Seated DB press 10,8,6
Side raises 15,12,10

Do you ever get into bed, knowing you’re up for work in 8 hours and find your mind is still racing?

You know how important sleep is, you even feel exhausted, yet there’s no way you’re falling asleep any time soon.

Problem is, while your body might feel ready to sleep, your brain hasn’t received the signals that it’s time to rest.

Humans are a dineral species, which means we wake with daylight and sleep at night. In the modern world, this pattern easily gets disrupted. Artificial lighting, smart devices and endless Netflix entertainment are all contributors.

But coffee exists, why should you be bothered about a lack of sleep?

Consistently under sleeping even by just two hours has been shown to increase the risk of cardiovascular disease, memory loss, high blood pressure, anxiety, diabetes, weight gain, irritability and slowed reaction times… the list goes on(2,3).

On the contrary, a good nights sleep boosts your immune system, cognition, mood, exercise performance, testosterone production and sex drive(4).

The National Sleep Foundation advise that healthy adults need 7-9 hours of sleep every night. While this varies slightly between individuals, I’m afraid that Brad from the office who only needs 4 hours is full of it(1).

So what can we do to maximise our chances of a good nights rest?

A bedtime routine is one of the most effective ways to signal to your body and mind that it’s time to sleep. Just like a morning routine, it sets you up for what’s to come next.

Starting 2 hours before you want to go to bed (you could set an alarm for this), you could focus on…

Dimming the lights, use night mode on devices or use blue light blocking glasses (with the red lenses). It’s the blue light spectrum that is responsible for stimulating your brain(5).

Journal - jot down your wins or gratitude’s for the day. You could also write down anything that’s on your mind. Getting thoughts onto paper and out of your mind will help you wind down.

Eat light - try to finish eating at least 2 hours before you go to sleep.

Stop using devices, especially in bed - social media or working late will keep you stimulated. Try reading or listening to audio instead, fiction is my recommendation for sleep. Think of it as putting your brain into story mode instead of problem-solving mode.

And probably the most important - having a consistent wake up / bedtime. This will help regulate your sleep / wake cycle and help you fall asleep when the time comes.

Good sleep is vital for all around optimal health. Hopefully these tips will help you get the rest you need. Let us know in the comments what has worked best for you!

References

Foundation, S., 2021. How Much Sleep Do We Really Need? | Sleep Foundation. [online] Sleepfoundation.org. Available at: <https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#:~:text=National%20Sleep%20Foundation%20guidelines1,to%208%20hours%20per%20night.> [Accessed 10 December 2021].
Luyster, F., Strollo, P., Zee, P. and Walsh, J., 2012. Sleep: A Health Imperative. Sleep, 35(6), pp.727-734.
Luyster, F., Strollo, P., Zee, P. and Walsh, J., 2012. Sleep: A Health Imperative. Sleep, 35(6), pp.727-734.
Shechter, A., Kim, E., St-Onge, M. and Westwood, A., 2018. Blocking nocturnal blue light for insomnia: A randomized controlled trial. Journal of Psychiatric Research, 96, pp.196-202.
Worley, S., 2021. The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. [online] PubMed Central (PMC). Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6281147/> [Accessed 10 December 2021].

You already know there are a ton of reasons to get fit. Improved energy, strength, athleticism, mood, confidence, heath, longevity… the list goes on.
 
No doubt at least one of these reasons got you off your ass and into the gym.
 
But a big driver for a lot of people, which they won’t always admit, is to become more attractive to the opposite sex (or same sex, whatever your preference). 
 
While attraction is multi-faceted (meaning there’s much more to it than just what you look like), whether we like to admit it or not, this biological hardwiring is still an undeniable part of the attraction equation.
 
Today, we’re going to look at what the scientific data says on the subject, so you can stack the odds of this particular attraction metric in your favour.
 
As we’ve evolved, mate selection has been a key part of our survival in ancestral times. This is why certain qualities have become more attractive than others.
 
For women, a man’s formidity (ability to fight and protect) was an essential part of her own survival strategy. Upper body strength, therefore, is a crucial visual que that demonstrates a man’s ability in these areas. 
 
While protection is not as important for women in the modern era as it once was, the evolutionary preferences still exist in our monkey minds.
 
According to the latest research by a group of Australian scientists, there are three physical attributes that women find more attractive in men. Strength, height and leanness(1).
 
Using pictures of men’s physiques, it was possible to almost perfectly predict how attractive a man was based on these 3 attributes(1).
 
But surprisingly, looking strong was far more important than height or leanness, making up for over 70% of male bodily attractiveness(1).
 
For men, it’s more about the perceived fertility of a women being attractive for successful child bearing(2).
 
One study found that visual ques of a lower waist > hip ratio (narrower waist and wider hips / booty) represented sexual maturity and adequate key reproductive resources(2).
 
For both men and women, these qualities can all be enhanced as a by-product of consistent dedication to training program and diet. 
 
While there are many more reasons why you might find someone attractive, the physical aspects are undeniable factors in the scientific literature.

That’s great news for you action takers out there - wanting to be more attractive is a perfectly legitimate reason to get after it! Let’s go!

References

Lassek, W. and Gaulin, S., 2019. Evidence supporting nubility and reproductive value as the key to human female physical attractiveness. Evolution and Human Behavior, 40(5), pp.408-419.
Sell, A., Lukazsweski, A. and Townsley, M., 2017. Cues of upper body strength account for most of the variance in men's bodily attractiveness. Proceedings of the Royal Society B: Biological Sciences, 284(1869), p.20171819.

You’ve been on your health and fitness journey a while now and you’re likely reaching a solid understanding of the types of foods you should eat to look after your body.

You understand macros - how much protein, carbs and fat you need to reach your physique goals, and even have an understanding of which foods contain what.

What’s less explored, are the foods you should be eating to look after your brain.

I’m sure we can all agree, this year has been a particularly strange one. With a number of accumulating stresses, it’s more important than ever to look after the man behind the curtain.

Do you want to be smarter and improve memory and focus? More resilient to stress?

Our latest client of the month is one of the most dedicated and hard-working clients we have seen. Connor’s initial fitness goals were to get in the best shape of his life and build on his cardiovascular system with some endurance work. He has now archived a very fast 5k and 10k PB during the Manchester 10k last month, which is amazing, considering where he started! He is mentally feeling 100x better and happier within himself. He has built a great amount of knowledge of nutrition and training, which he now applies to his daily routine.

Connor has even showcased his transformation and his physique in a professional photo shoot. He has come extremely far since signing up to the program, but we aren’t stopping there. Connor has huge potential in all areas of fitness and together we are going to strive towards his optimum performance and physical best.

When did you join Physique Academy?

I joined physique academy around 4 and a half months ago.

Why did you join Physique Academy?

I joined because I saw Adam achieving great results, so I wanted to get great results for myself as well.

What have you achieved both physically and personally since joining the program?

Physically I have achieved the best physique of my life so far and achieved my best time participating in the Manchester 10k this year.

Motivation and Discipline. Two words that mean completely different things but are used interchangeably, especially in the health and fitness world.

This is a problem.

Why?

Because it drives people to think and act incorrectly when it comes to achieving long term results.

They’re both important, but today we’re going to discuss how prioritising them in a different will help you reach and keep your goals.

Depending on the time of day, you’ve either had a long day at work already, or you’re about to.
 
Your energy levels are feeling critically underwhelming. The Lambo needs fuel.
 
You know you should get that workout in, you even know what you’re supposed to be training. But often, it’s a lack of energy rather than the lack of a plan that prevents you from getting to the gym.
 
Pre-workout supplementation might be the answer to getting that extra boost you need to get moving.
 
However, there’s a ton of supplements out there with a bunch of different ingredients. Today, we’re going to look at the most effective pre-workout ingredients that you should be looking out for.
 
Caffeine - naturally found in coffee and tea, it has been found to stimulate the brain, increasing alertness and reducing fatigue. It has also been shown to increase power output and muscular endurance at a dose of 3-6mg/kg of body weight(1).
 
Citrulline malate - while citrulline is an amino acid found in the body, supplementation increases those levels and has been shown to increase blood flow to muscle tissues, providing them with additional oxygen and nutrients that increase work capacity. One study found that athletes could perform a whopping 53% more repetitions on the bench press after citrulline malate supplementation when compared with a placebo(2). Dose 8g
 
Beta-alanine - another amino acid that fights fatigue in the body. A study on Judo athletes found that supplementation increased the number of sets and reps and reduced lactic acid buildup(3). Another found performance to be increased on sets lasting between 1 and 4 minutes(4). Dose 4-6g
 
Creatine - the god of strength and power supplementation. See our previous post on creatine for more of the juicy details. Dose 5g

Many pre-made supplements include these ingredients, but often not at scientifically proven doses. My recommendation would be to make your own pre-workout cocktail and experiment to find the dosing that works best for your body.  Or at the very least pick a pre-made supplement that is dosed effectively. 
 
So, next time you’re feeling low on energy and need a boost, try pre-workout supplementation.
 
Remember, don’t use it as a crutch replacement for good routine and discipline, but do use it as a powerful aid when you need it.

References

de Andrade Kratz, C., de Salles Painelli, V., de Andrade Nemezio, K., da Silva, R., Franchini, E., Zagatto, A., Gualano, B. and Artioli, G., 2017. Beta-alanine supplementation enhances judo-related performance in highly-trained athletes. Journal of Science and Medicine in Sport, 20(4), pp.403-408.
Del Coso, J., Salinero, J., González-Millán, C., Abián-Vicén, J. and Pérez-González, B., 2012. Dose response effects of a caffeine-containing energy drink on muscle performance: a repeated measures design. Journal of the International Society of Sports Nutrition, 9(1).
Hobson, R., Saunders, B., Ball, G., Harris, R. and Sale, C., 2012. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids, 43(1), pp.25-37.
Pérez-Guisado, J. and Jakeman, P., 2010. Citrulline Malate Enhances Athletic Anaerobic Performance and Relieves Muscle Soreness. Journal of Strength and Conditioning Research, 24(5), pp.1215-1222.

It’s arrived… that time of year when every time you look out the window it’s dark, wet and cold. Christmas is coming and motivation is at its lowest point to keep striving towards your fitness goals.

It’s clear to see individuals showing minimal effort to continue the progress they have currently made and for some reason it’s correlated to the winter season. The countdown to Christmas is where your mental strength comes into action and your determination and levels of commitment are seriously put to the test. Proving to yourself and pushing through what seems to be the hardest time of the year for fitness is an achievement in itself and why put all the progress you have made in jeopardy for the case of bad weather or the Christmas holidays. If you’re reading this and you are telling yourself you don’t eat more crap in December than any other time of year, then you’re lying. But why is this not a motivation to increase your training, improve your nutrition and get the proper guidance to enjoy the Christmas day meal without hindering progress or feeling guilty about enjoying the well-deserved turkey?

We get it though, it’s a miserable time of year and is difficult to continue the regime you have just recently mastered. So, here’s some tips from our online coaches on how to stary motivated during winter:

Embrace the Cold

Those steps aren’t going to count themselves! Get up, wrap up and get out. It’s what warm clothing is made for. You’ve all heard of cold shower therapy right, the basic concept that a cold shock in the morning will increase productivity and stimulate yourself to a better start of the day. Well, this is pretty much the same concept. It’s been proven that morning activity enhances both physical and mental stimulants for the day, mix that with a brisk cold day to increase that shock therapy and you’re on your way to a productive day. We’ve found that a number of our clients actually prefer getting their cardio activity in with cold weather, they feel more satisfied when having to battle not only their stamina, but the environmental elements of inter weather.

Home Workouts

Didn’t the nation become obsessed with working out from home when we couldn’t leave them? So, what’s the difference now? If you’re lacking the defrost the car, prepare for a cold journey to the gym, then let’s revert to our home workouts.

Do you ever weigh yourself in the morning and find yourself feeling demotivated by the result?

You know that bodyweight tracking can be an important measure of progress, but this apparent daily coin-flip on your motivation is not serving your mental state.

It’s left you second-guessing the work you’ve put in. That one big meal you had last night shouldn’t have undone the progress you’ve made in the past month, right?

These bodyweight fluctuations are actually totally normal. In fact, your weight can easily vary by 2-5kg on any given day. But how?

Let’s explore why fluctuations happen, take back control and discover how we can utilise daily weight tracking more effectively, without flipping tables.

Are you someone that is always looking to push their performance to the next level?

Your diet is pretty damn good, you train hard, and now you’re considering supplementation to get to that next level in the gym.

Supplementation can be mind boggling. Everyone and their dog want to sell you the latest and greatest product, promising huge results from a single pill that has little to no evidence backing it up.

But there’s one supplement out there that breaks the mould. You’ve likely heard of it too. It's one of the most popular and well researched supplements (5) on the planet for muscle building, cognition, and endurance.

I am of course talking about creatine.

It’s mid-afternoon, that unmistakable urge to drink has hit you.

It’s once again been hours since you last drank any water, you’re downing the entire glass to make up for it.

You’ve heard that water is beneficial, heck, you’d be dead in 3 days without it. But prioritising water consumption in the same way you do diet and exercise doesn’t seem to resonate in quite the same way.

But what if you could simply drink your way to more energy, focus and physical performance?

It turns out you can.

The benefits of proper hydration are massively underestimated. Perhaps that’s why a whopping 75% of the population are estimated to be chronically dehydrated.

Online coach Harry Armstrong shares the secret to running fast is to actually run SLOW. 

Running slow or in zone 1/2/3 actually builds up your aerobic capacity and body’s ability to also use FAT as an energy source instead of just using glycogen. This allows you to use both energy stores at the same time which will help you run for longer.

• Zone 1: 50 to 60 percent of maximum heart rate.
• Zone 2: 60 to 70 percent of maximum heart rate.
• Zone 3: 70 to 80 percent of maximum heart rate.
• Zone 4: 80 to 90 percent of maximum heart rate.
• Zone 5: 90 to 100 percent of maximum heart rate.

To quickly workout your max heart rate, minus your age from 220 (this is just a guide so won’t be very accurate, but it gives you an idea)

While the main thing is to ensure you’re not creeping into the anaerobic HR zone 4, it can be good to vary the pacing of your aerobic runs. On the day following a hard aerobic session, for example, staying in Zones 1–2 will support recovery. Other days, if you’re feeling good, Zone 3 running is going to bring solid benefits.

Creeping into low Zone 4 is not where you want to be – best to save those anaerobic efforts for the really tough workouts where you’ll be firmly in Zone 4 and maybe Zone 5 for short periods.

You’ve been dieting for a few days, maybe even a few weeks. You’ve felt pretty good so far, but hunger has finally reared its ugly head. Every second thought in your brain is about food. It’s taking all your willpower to stick to your diet, but you can’t take much more of this. You’re feeling ready to give up, ready to hit the fridge… but you’re positive that eating too much food will put you right back where you started.

But this isn’t really the case. What if you could eat even more food and still lose body fat?

Let’s talk about food volume: a way to eat like a pig, feel satisfied and still nail your calorie goals. A classic visual demonstration of this is to think broccoli vs peanut butter on a plate. Two tablespoons of peanut butter (I’m sure we can agree, pretty easy to consume) comes in at 188 calories. To get the same amount from broccoli you would need to eat 550g.

While both can be considered healthy foods, we know that fat loss primarily occurs when you are in a caloric deficit1. Studies support this, showing that a higher food volume increases satiety and reduces food consumption at subsequent meals, even if the overall energy content is exactly the same2. What this means is that the higher the VOLUME is of the foods you eat, the fuller you’re going to feel. The less hunger you’re going to have. The fewer cravings you will suffer from.

In a practical sense, that means filling your plate with foods that take up a lot of room but don’t have a particularly high caloric load. Think fresh vegetables, leaner proteins, cauliflower rice over normal rice, berries over mangos, water over OJ. You get the idea.

So, next time you’re sat there feeling hungry, try loading up your plate with a higher volume of lower-calorie foods and eat your fill.  

References
PMC, E., 2021. Europe PMC. [online] Europepmc.org. Available at: <http://europepmc.org/abstract/MED/29736164> [Accessed 30 September 2021].
Strasser, B., Spreitzer, A. and Haber, P., 2021. Fat Loss Depends on Energy Deficit Only, Independently of the Method for Weight Loss.

Implemented a training and nutrition program into your lifestyle needs to be at the top of your priority list if you a serious about achieving your goals. It requires full levels of commitment and dedication to become the best version of yourself. However, there are several factors that can prove challenging for some to stay on track by negatively effecting the progress they have made and hinder the progress they are yet to make.

The fear of missing out, AKA FOMO, is a term allocated to those who are unable to miss out on events/activities because they are worried they will miss out on something. It can happen to the best of us, your mates are going on a night out ready for a ‘big one’ and you feel you are unable to join because you have dedicated yourself to the cause. There are two ways to look at this. The first way to tackle the dreaded FOMO is to basically ask yourself, am I really missing out one something that won’t happen again in the future? Is it really worth ruining the progress you have made so far with a binge night that will cause you to eat junk food for the next two days, impacting your sleep schedule and preventing you from hitting the gym as hard as possible because the hangover is still catching up on you. The second way to conquer FOMO is by being completely honest with your coach ahead of time, so they can tailor your training programme so you can enjoy a night out with your mates. Unfortunately, getting wasted is not advised but everything in moderation is the way forward when it comes to this. Physique Academy coached will amend your program ahead of time so you can enjoy these life events. What people misconceive about these programs is that you can’t enjoy social events because you’re tied down to a strict diet. Well, that’s bullshit. You need to enjoy the process which is why our coaches have the knowledge and experience to include enjoyable foods and allow you to attend events without hindering your progress.

When it comes to prioritising progress, it’s more a mind over matter situation You must be able to put your mind to the test when a challenge presents itself and prioritise your fitness goals. We have covered just one challenge in the blog but there are a number of challenged that arise; a few days off from training, binge eating, not being honest with your coach, missing a check-in and more. We take a no nonsense approach and you must also when it comes to this journey.