Creatine is a naturally occurring compound that is found in small amounts in red meat and fish. It is also produced by the human body in the liver, kidneys, and pancreas. Creatine is involved in energy production and is particularly important for high-intensity, short-duration activities such as weightlifting and sprinting.

Many athletes and bodybuilders take creatine supplements to improve their performance and increase muscle mass. Creatine supplements are available in various forms, including powders, capsules, and drinks. These supplements are generally safe and effective when taken in appropriate doses.

It is important to note that creatine supplementation is not necessary for most people, as the body can produce enough creatine on its own. However, some athletes and bodybuilders may benefit from creatine supplementation, particularly if they are engaged in high-intensity training or have difficulty consuming enough creatine-rich foods in their diet. It is recommended to consult with a healthcare professional before starting any new supplement regimen.

Creatine supplementation has been shown to provide several benefits, including:

1. Increased muscle mass: Creatine supplementation can help increase muscle mass, particularly when combined with resistance training. It does this by increasing water content in muscle cells, leading to improved muscle volume.
2. Improved athletic performance: Creatine supplementation has been shown to improve performance in high-intensity, short-duration activities such as weightlifting, sprinting, and jumping.
3. Increased strength: Creatine supplementation has been shown to improve strength and power in athletes, allowing them to lift heavier weights and perform at a higher level.
4. Faster muscle recovery: Creatine supplementation can help improve muscle recovery following exercise, allowing athletes to train more frequently and recover more quickly.
5. Improved brain function: Creatine supplementation may also have cognitive benefits, such as improving memory and attention, especially in vegetarians or vegans who have lower baseline creatine levels.

It is important to note that not everyone will experience these benefits to the same extent, and individual responses may vary. Additionally, creatine supplementation should be used in combination with a healthy diet and exercise program, and under the guidance of a healthcare professional.

Regular training has a number of cognitive benefits:

• Improvements in memory and learning
• Reductions in stress and anxiety
• Improvements in creativity, focus and attention
• Reduction in the rate of cognitive decline
• Improvements in sleep

Engaging in a physical pursuit such as fitness training has been linked to a range of cognitive benefits, which can have significant implications for overall physical and mental health and functioning. One key cognitive benefit of exercise is its ability to enhance memory and learning. Exercise has been shown to increase the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of neurons. This can lead to improvements in learning and memory function, as well as greater neuroplasticity.

In addition to its effects on memory and learning, exercise has also been linked to reductions in stress and anxiety. Regular physical activity has been shown to decrease levels of the stress hormone cortisol and increase the production of endorphins, which can improve mood and reduce symptoms of anxiety. This can have a positive impact on cognitive function, as chronic stress and anxiety can impair memory, attention, and executive function. In addition, stress and anxiety often act as a catalyst to unhealthy eating behaviours and lifestyle choices. Any reduction in stress may lead to a healthier and more capable body.

Another cognitive benefit of exercise is its ability to enhance creativity, focus and attention. Exercise can improve blood flow to the brain, which can increase the delivery of oxygen and nutrients to brain cells. Additionally, exercise has been shown to increase the production of neurotransmitters like dopamine and norepinephrine, which are involved in regulating attention and arousal. This can result in improvements in creativity, focus, attention, and cognitive performance.

Moreover, regular exercise has been shown to help prevent or slow cognitive decline in older adults. Exercise has been found to improve cognitive function, particularly in areas related to memory and executive function. This can have important implications for maintaining independence and quality of life as we age.

Finally, exercise has also been linked to improvements in sleep quality. Regular physical activity can improve sleep duration, quality, and efficiency, which can have a positive impact on cognitive function. Sleep plays a crucial role in memory consolidation, and getting enough restful sleep is essential for optimal cognitive functioning. In addition, sleep is vital for restoration of body tissues and recovery. Getting sufficient, high-quality sleep will enhance an individual's performance in everyday life and training.

Regular training has a number of cognitive benefits:

It is a common question in fitness whether it is better to train for hypertrophy or strength.

The answer generally depends on the specific fitness goals of everyone, or how the training will enhance their performance within their chosen physical pursuit and lifestyle.

To break this down very simply…

• If you want to grow the size of your muscle, you should train for hypertrophy.
• If you want to pick up heavier weights and produce more force, you should train for strength.

However, training for these two different goals is not mutually exclusive as there is some overlap between the two methodologies. There are a number of differences and similarities between the two goals and training required to achieve them.

Hypertrophy Training

Hypertrophy is short for muscular hypertrophy and is the act of growing a muscle through exercise. Generally, hypertrophy describes training to build muscle mass. Individuals typically use this type of training to grow their muscles for aesthetic purposes. However, increasing muscle size is a prerequisite for strength training as it provides a solid base for developing maximal strength.

What Is Smart Goal Setting?

Smart goal setting is a process of creating specific, measurable, achievable, relevant, and time-bound goals. The acronym SMART stands for:

• Specific: A goal should be clear and well-defined. It should answer the questions of who, what, where, when, why, and how.
• Measurable: A goal should be quantifiable, and there should be a way to measure progress towards achieving it. It helps to define specific metrics to track.
• Achievable: A goal should be realistic and attainable. It should be challenging enough to motivate you but not so difficult that it's impossible to achieve.
• Realistic: A goal should be aligned with your overall objectives and mission. It should be important to you and realistic and take into consideration your life or work.
• Time-bound: A goal should have a deadline or timeframe for completion. It helps to create a sense of urgency and accountability.

By following the SMART goal-setting process, you can increase your chances of achieving your goals by breaking them down into manageable and actionable steps. Additionally, you can regularly evaluate and adjust your progress towards your goal.

Why Is It Important To Set Fitness Goals?

Setting fitness goals is not just important, but it is critical to achieving and maintaining a healthy and active lifestyle. Without setting specific goals, individuals may find themselves unsure of what they want to achieve, leading to a lack of focus and motivation. Furthermore, the goals need to be challenging and realistic, providing individuals with a sense of accomplishment when they reach milestones towards their overall objective.

One of the significant benefits of setting fitness goals is the increased accountability and responsibility it places on individuals. Having a specific target to work towards means individuals must take responsibility for their actions and make conscious choices to prioritize exercise and healthy habits. As a result, they are more likely to make healthier choices and remain committed to their fitness regimen over time.

Measuring progress towards fitness goals provides a sense of accomplishment and encourages individuals to stay on track. However, tracking progress is not limited to just achieving the end goal. By setting smaller, achievable milestones along the way, individuals can celebrate each accomplishment and stay motivated to continue working towards their ultimate objective.

It's common to complicate exercise with new and complex protocols claiming to provide fast results. However, the basics of exercise are often overlooked. Mastering the six functional movement patterns is crucial for improving everyday function and reducing the risk of injury.

What Are The Functional Movement Patterns?

The functional movement patterns are the foundation of exercise, as they compose all our daily movements. They include the squat, lunge, hinge, core, push, and pull. These movements are essential for developing new neural pathways that become more efficient with practice.

Each movement pattern plays a significant role in everyday life and training them regularly can improve your ability to perform daily tasks.

The Foundation Of Exercise

Utilising the fundamental movement patterns is very important within a training regime.  Each time your body coordinates the muscles to perform one of these movement patterns, you’re in the process of developing new neural pathways. The more you perform the movements, the more ingrained and efficient the pathways become, and the more benefits you receive from them.

SQUAT - The squat is a fundamental movement pattern that involves flexing the hips and knees together, which lowers the center of gravity. This movement engages several key muscle groups, including the quadriceps, hamstrings, glutes, adductors, and core. By training the squat, you can improve your overall strength and mobility, as well as your ability to perform everyday tasks like getting up from a seated position with greater ease and stability.

Water plays a crucial role in various physiological and metabolic processes within the human body. As the main constituent of body fluids, water is vital for maintaining the balance of electrolytes and ensuring the proper functioning of cells, tissues, and organs. The human body relies on water for a wide range of functions, including thermoregulation, digestion, nutrient transportation, joint lubrication, brain function, and waste removal.

In summary, water carries out the following roles within the body…

• Hydration: Water is necessary to keep the body hydrated. It makes up around 60% of the body's weight, and is essential for the proper functioning of cells, tissues, and organs.
• Temperature regulation: The body uses water to regulate its temperature through sweating and other cooling mechanisms.
• Nutrient transportation: Water is necessary to transport nutrients to the cells of the body. It also helps to remove waste products from the body.
• Joint lubrication: Water helps to lubricate the joints and prevent friction between bones, which can cause pain and inflammation.
• Digestion: Water is necessary for digestion and absorption of food. It helps to break down food and move it through the digestive system.
• Brain function: Water is important for brain function and helps to maintain mental clarity and focus.

These roles can be explained in more detail as follows…

Water serves as a coolant for the body during physical activity or when exposed to hot environments. Through sweating, the body loses heat, and water helps to regulate body temperature by facilitating the evaporation of sweat. This mechanism is essential for preventing heat exhaustion, heatstroke, and other heat-related illnesses.

In addition to regulating body temperature, water plays a critical role in digestion by aiding in the breakdown of food and the absorption of nutrients. Water also helps to move waste products through the digestive system and prevent constipation. Moreover, water is essential for the lubrication of joints, which helps to reduce friction and prevent joint pain.

Behaviour And Lifestyle

The foundation of the Pyramid of Priorities is behaviour and lifestyle. Building a nutrition plan upon shaky behaviour and lifestyle factors is unlikely to be successful. The most efficient, optimal nutrition program is destined to fail if it is not paired with a personalised approach that is based on good habits, lifestyle choices and behaviours. When producing a nutrition plan, it is important for individuals to consider how their lifestyle will be complemented by the protocols they are looking to adopt and how they should adapt their behaviours to make the plan sustainable and guarantee the results they desire.

Energy Balance

The next level on the pyramid is energy balance or caloric intake/expenditure. In terms of nutrition, calories refer to the energy that the body derives from food and drinks consumed. Different types of food contain different amounts of calories, with fats being the most calorie-dense at 9 calories per gram, followed by carbohydrates and protein at 4 calories per gram. The number of calories a person needs can vary depending on factors such as their age, sex, weight, height, and level of physical activity. Caloric intake and expenditure is the governor of weight loss, weight maintenance or weight gain.

• Calorie Deficit: Calorie Consumption < Calorie Expenditure
• Calorie Maintenance: Calorie Consumption = Calorie Expenditure
• Calorie Surplus; Calorie Consumption > Calorie Expenditure

Macronutrients

The next level of the pyramid includes macronutrients. Macronutrients are the three main types of nutrients that provide energy and make up the bulk of our diet: carbohydrates, proteins, and fats.

• Carbohydrates are the body's primary source of energy and include sugars, starches, and fibre.
• Proteins are important for growth, repair, and maintenance of tissues in the body. They are made up of amino acids.
• Fats are essential for many functions in the body, such as providing energy, insulating, and protecting organs, and helping to absorb certain vitamins.

Each of these macronutrients provides a different number of calories per gram. The amount of each macronutrient a person needs can vary depending on factors such as their age, sex, weight, height, and level of physical activity. A balanced diet typically includes a mix of all three macronutrients.

Micronutrients

The next level of the pyramid is micronutrients. Micronutrients are nutrients that the body requires in small amounts for proper growth, development, and functioning. Micronutrients include vitamins, minerals, and trace elements.

In fitness, there is an ongoing debate over discipline and motivation. 

The concept of motivation is often disregarded and sometimes claimed to be inexistent, whilst discipline is deemed to be an invaluable skill, acquired through immense sacrifice. 

There is some truth in this, however, at Physique Academy we see both discipline and motivation to coexist with valuable characteristics.

• Motivation is what gets you going. It gives you energy and direction. Motivation is an inner force that can come and go based on internal and external drivers.

• Discipline is what keeps you going. It is doing what you need to do to reach your goals even when you don’t feel like it. Discipline can be developed through practice.

The Principles of Training

The principles of training act as a guide to the training process regardless of an athlete's age, background, or goals. They can be used to guide an athlete when considering whether a training program is appropriate and should be utilised to optimise the training process.

Specificity

Training should be specific to individuals and their goals. To be specific within training requires athletes to train the energy system which requires development and the capabilities needed to execute the task being trained for. Before applying this principle, it is important to test the components of fitness which are important to the attribute to identify strengths and weaknesses.

The outcome of applying specificity within performance-based training is it objectively facilitates development within specific components of fitness leading to a higher level of performance overall fitness.

Overload

Stress is required to progress and improve fitness. Overload will cause long-term adaptations, enabling the body to become more efficient and cope with higher demands of training.

The terms calories, proteins, carbohydrates, and fats have become frequently referenced in regard to performance nutrition within the fitness industry. It is important to understand the fundamentals of nutrition before becoming concerned with the complexities.

Calories

A calorie is defined as:

‘The energy needed to raise the temperature of 1 kilogram of water by 1 °C.’

TRAINING: THE IMPORTANCE OF TRAINING

Training results in a huge number of benefits. Training utilises a variety of functional movements; setting you up to lift heavier, move faster and go for longer, as well as decreasing your chance of injury. Your ability to move influences all aspects of your lifestyle, from the way you look and feel to how you perform.

There are many reasons to train. Some people care mostly about aesthetics, or how they look: they want to lose fat, gain muscle, and improve body composition. Other people train to get stronger, faster, or better at their sport and will prioritise performance. Another reason to train is for enjoyment or to live a healthier life. No matter the reason, fitness training will set you up to look and feel your best whilst potentially improving your health, strength, and performance.

AESTHETICS

Many people strive to improve their physique. They desire to develop their bodies to suit their aesthetic goals. This often requires training to build a bigger and stronger physique and can be done through a bodybuilding approach.

Bodybuilding involves developing your body through resistance training. In a similar way to an artist creating a sculpture using shaping techniques, a bodybuilder applies resistance to sculpt certain areas of their body to change their appearance.

THE PHILOSOPHY

Our mission at Physique Academy is to provide you with the physical and mental tools, to overcome the setbacks and obstacles that life throws at you. This will allow you to discover what true greatness and potential lives within you.

The core philosophy of Physique Academy is to strive to help people become fitter and healthier both mentally and physically. Overall Physique Academy is focussed on helping you to become the best version of yourself; building better habits, discipline, and drive to overcome all obstacles in life. The best version of you will not only enable you to live the best life possible but will also allow you to provide the best life to the people around you.

Physique Academy was built on the foundations of mental health and physical health. There is huge importance in thinking positively, performing well, and looking good. Interior confidence is of equal importance to exterior confidence. Health requires a healthy body and a healthy mind. Therefore, at Physique Academy we see the importance of pursuing your greatest physical and mental ability.

Physique Academy prioritises creating a holistic approach to fitness - focussing on three key pillars: training, nutrition, and mindset. Together we seek to work hard to better ourselves internally and externally whilst helping others around us to make the world a better place.

Trail running has been an integral part of my hybrid training routine. I ramp up the trail running around this time of year because I prefer the harsher conditions and the self-satisfaction of fighting the elements. I aim to get one 8-10mile trail run in every week. I personally run in a group, it pushes each and every one who attends to be there every week. Support systems come in all forms, and we started this group after identifying an element of fitness we wanted to try, and we loved it. Two years later and the Saturday morning trail runs are still going strong. It just shows what happens when you challenge yourself to trying something new.

The new terrain, tough climbs, beautiful views, and fast descents push a new type of running that adds a further element to my hybrid approach of training. If you want to start trail running here are my 5 tips to get started.

1. Wear the right footwear

You will experience all types of terrain on the trails, the footwear you need is completely different to road running. Tough, sturdy, and extra grip will help you through those muddy and slippy miles.

2. Take it easy on the climbs

These come steep and fast, and you don't want to gas out. Take your time, there will be a descent on the other side to catch your breath but control your breathing on the uphill, take into consideration the size of your strides and keep your focus on the top.

Not enough time in your day to spend an hour at the gym?

Looking for a short but effective workout that is going to push your body to its limits?

In this video George takes you through a 16-minute EMOM (Every Minute On the Minute) workout, which is great for conditioning. He has chosen four different exercises to be completed over four rounds in the time frame set. Each exercise needs to be completed within a minute, and the remainder of time in that minute is then used as a rest period.

EMOM is an intense form of HIIT that gets your heart pumping and body working at maximum effort with limited rest time.

Benefits of an EMOM workout include:

• A powerful workout in a short amount of time
• High calorie burner
• A productive structure
• Controlled rest period
• Builds up your muscle and strength endurance

Workout

• 1 Min – Wall balls 16 @ 9KG
• 2 Min – Rower 16 calories
• 3 Min – DB snatch 16 @ 22.5KG
• 4 Min – Thrusters BB 10 @ 50 KG
• Complete four times

I almost killed Mike Thurston - The HARDCORE Workout for You and Your Training Partner

"I like to train with someone who is more insane than me." said Mike Thurston, dripping with sweat and looking like he needed CPR.

We got together when I was in Ibiza, to train in disgusting 31 degrees celsius heat and filmed our workout for my latest YouTube video.

This is a perfect partner workout made much easier with support. You split the reps between you both so make sure you don't lose count!

Mike said this put more strain on his body than his usual weightlifting workouts and for good reason - it is HARDCORE.

Are you looking for an effective way to sustain your health goals?

Then meal prepping is for you.

What is meal prepping?

Meal prepping is the process of planning and preparing your food ahead of time.

Meal prepping doesn’t have to seem overwhelming and is made simple once you gain an understanding of what you are doing. It is a great way to stay on track, build physique and maximise performance. Other benefits include; saving you time, helping you to purchase only the necessary food you need (saving you money and minimising food waste) and assisting you to eat healthier.

Think you haven't got time to cook healthy food that's going to help you lose fat, build muscle and feel amazing?

Let George show you how to prep 3000 calories of delicious food for a whole day in under 20 minutes.

Let George show you how to;

• get a whopping 200g+ of protein into your daily diet
• stop eating "boring as sh*t food" (as George says)how to not get bored by what you eat
• his top tips for steak
• what he eats for performance
• and also laugh along as he forgets what a spatula is called! (He wouldn't - make it on Masterchef, put it that way!)

But I hate meal prepping - it takes ages!

Meal prepping doesn’t have to seem overwhelming and is made simple once you gain an understanding of what you are doing. It is a great way to stay on track, build physique and maximise performance. Other benefits include;

• saving you time
• keeping you organised
• helping you to purchase only the necessary food you need (saving you - money and minimising food waste)
• reducing decision fatigue so you don't have to rely on motivation assisting you to eat healthier

Of course you can treat yourself - let us show you how!

At Physique Academy we work on an 80/20 approach with nutrition which means 80% whole foods, 20% processed or a bit of a treat. We are not too strict with our meal plans because it is all about balance and being sustainable. This is proven to be beneficial through the results that our clients achieve.

Are you feeling tired and fatigued after a busy week of training, work, or just general everyday life stuff?

Have you not got much time to go to the gym but still want to get a workout in?

Here’s a 30-minute quick body weight workout to do, ideal for conditioning. This Cindy workout – with burpees and running added – can be done from any location, saving you that travel time to and from the gym.

What is a Cindy workout?

This consists of 5 pull-ups, 10 push-ups and 15 squats to be completed for as many rounds as possible (AMRAP) in a 20-minute time frame.

In this workout that George is talking through, he is going to push you that extra mile and add in some burpees and a short run to each round, taking the time frame up to 30 minutes.

Have you heard of the Glycemic Index (GI)?

It’s often cited in the media as an essential tool for picking carbohydrate sources and managing blood sugar.

You’ve likely seen that cereal box with LOW GI stamped on it like a badge of honour.

But what is it, and is it worth paying attention to?

While it can sound like a complicated term, simply put, the Glycemic Index is a value given to measure how fast a specific food increases blood sugar (glucose) levels.

Foods are categorised as low, medium or high glycemic, on a scale between 0-100. The lower the number, the slower your blood sugar will rise after eating it.

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.

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.

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?

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.