Monday motivation! (VIDEO)

The Death Crawl scene from Facing the Giants

I'm generally not that into all those motivation videos to a great degree, I don't wake up 30 minutes early to listen to Tony Robbins to try and get myself into some kind of motivational state. However....... this post is not about getting people motivated it's about opening your f**king eyes. We spend a lot of time in the gym, and the majority of people in the gym don't get the results they want or expected, but why? They are eating better and training consistently.... So why are some of us not getting the results we want?? 
The answer is....... INTENSITY!!!!!
I'm not just talking about a Rocky training montages kind of intensity, I'm talking about pushing your body outside it's comfort zone and pushing it further than you ever thought possible.
Intensity beats volume every time, people can spend a full hour or longer in the gym doing numerous reps and sets, followed by 1 hour of swimming, when they could have just done the same with 30 minutes of a couple of quality compound sets, pushing themselves to the limit on each set followed by 4 minutes of interval training.
The thing you should take away from this is to simply push yourself! Stop sticking with the same lightweight you have been lifting the past 5 months! Just get in the gym, do the work and then get out.! If you do this correctly you might find yourself only needing to train 3 times a week instead of 7.
Yes I know when it comes to results your genetics will play a big part, but are you really pushing yourself to reach your genetic potential?

STEP WORKOUT #2 (Video)

🔥TRY THIS 10 MINUTE FAT BURNING HIIT WORKOUT 🔥

✅40 seconds - Fast step-ups
✅40 seconds - Burpees with a step jump
✅40 seconds - Hip raises
✅40 seconds - Squat jump to step
✅40 seconds - Incline ballistic press-ups
✅40 seconds - Incline mountain climbers
✅40 seconds - Alternating step push-ups
✅40 seconds - Alternating leg raises
✅40 seconds - Hand step-ups
✅40 seconds - Step bicycle crunches

😴20 seconds rest between each exercise
You need to give nothing less than your 100% max effort‼️

www.ExpertPT.co.uk

BODY WEIGHT WORKOUT #7 (Video)

Skipping 60 seconds (High knees for the last 10 seconds)
10 Press-ups
10 Side lunges (each leg)
10 Toe touches
10 Lunges (each leg)
10 Planks with side crunch (each side)
10 Squat jumps
10 Alternative leg lowers (each leg)
10 Split squats (each leg)
10 Elbows to knees (each leg)
10 Hand release press-ups
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10 seconds rest between each exercise.

Repeat 3 times.

ENJOY!

The truth about circuit classes (Video)

Ash + Pink gloves = Beast mode (video)

Coffee

Coffee.........

Okay, so I just read an article explaining why we should not drink coffee.

I do not agree!

Like all things in the fitness industry, nothing is simply black and white, unlike coffee 😏

I absolutely love coffee, I'm like something off The Walking Dead without my morning coffee (see picture above), but like everything you can always have too much.

My main criticism of caffeine, is if you have high amounts over a sustained period of time it can cause adrenal fatigue, basically, this is a lack of enthusiasm, feeling of lethargy, a weakened immune system, and more. However, if you do feel like you're relying on coffee and showing signs of adrenal fatigue, then simply have a week or two off the stuff, that should generally sort things out.

One of the main reasons coffee makes you feel so incredibly awesome is because caffeine is similar in structure to natural occurring molecules called adenosine. Adenosine is the stuff that tells your brain that you’re tired, and the more adenosine you build up, the more tired you will feel. When you consume caffeine, it prevents adenosine from sending signals to your brain by attaching itself to nerve cells in your brain blocking the adenosine, this will inevitably make you feel more alert because adenosine will not be telling your brain that you're tired.

Also, too much coffee can be stressful on the body and releases cortisol (stress hormone), however this is generally in low doses and unlikely to affect you negatively, saying that, I would still avoid large amounts of coffee if you're already stressed.

I will generally only consume 10 coffees a day!......... actually it's more like two or three, no more than 300mg per day.

Like anything, you need to have a balance and don't just eliminate something as nice as coffee because of one article.