Ok let’s keep it simple as there’s a lot of fluff and complication out there.
How to calculate your nutrition macros. Here’s 5 simple steps to calculate your macro intake so you can use it to gain weight (muscle mass) or loose weight (get lean / ripped) whilst using a travel workout or home workout plan. Everyone is different and everyone has their own unique numbers. I learnt the huge benefit of calculating macros and flexible dieting from Nick…
Yerba Mate a drink from Argentina, a drink of culture, a drink with huge nutritional benefits.
The HUGE benefits of drinking Yerba mate. Walk around any street in Uruguay and you will see 99% of people holding a flask and what looks to be a wizards cauldron. In similar fashion you will see the same all over Argentina but more so in social situations and at work. I have an Argentinian friend who will drink 5L of Mate a day.
This is the best workout warm up before exercising. It’s a full body activator warming all muscles and joints. Along with improving your coordination it will also make your muscles adapt. Memory muscle exists and repetition over time means your muscles learn what to do when. Good to know in case you need to fight over a space in the park!
Exercise for lower back pain and hips strengthening. In a lovely london park on a bright sunny day. These are a perfect warm-up before lifting. Control is key. Stretch before hand and go as high as you feel comfortable, building up that height over time.
Workout with the portable kettle bell, Drybell. I honestly couldn’t live without this little fella, the Drybell. I initially found it here on Amazon, it’s became my go-to almost every day for travel exercising in some way.
It’s a portable kettle bell you can fill with water up to 10kg and sand up to 17kg meaning the variety is endless. No matter where you are.
I’m not a one for preaching about fitness utensils and the greatness of things such as gym…
Reduce rounded shoulders with a TRX. Living life out of a gypsy caravan in Kent at the NutPlat retreat. Use a TRX to perform slow TRX flys stretching the muscle on the negative phase.
The stretch you can achieve across the chest and upper shoulders helps to reduce shoulder rounding and forward hunching along with building muscle. High reps and slow technique holding at the bottom are key to gain the 3 seconds pause stretch.
Stick to these tips to support and maintain muscle mass when you’re away from your routine
How to maintain muscle mass when travelling.
BCAA: Take these tablets with you.The foundations of protein synthesis and muscle building. The body can’t produce these and so they must be ingested from food/supps. It’s often difficult to find adequate sources of nutrition to supply your body with the required levels of BCAA for maintaining and increasing fitness whilst travelling. Having these little gems helps with…
How to workout at home or when travelling.
TRX: #BAE I mean what can’t you do with these things. The possibilities are endless. Hang it from any door, tree, structure and train every part of your body across hypertrophy, strength and cardiovascular.Grab them here
Easy level CrossFit band: Come in various strengths. I find the various ways in which I can place muscle groups under tension for time challenges my nervous system in a completely different way to conventional weights. With these you…