7 Things My Own Clients Have Taught Me – Ross Stewart

My own clients have taught me a lot. I’ve been coaching for 10 years; first off as a football coach for my football team’s youth teams and now as what most would refer to as a ‘Personal Trainer’.

I’ve travelled the length and breadth of the UK learning from some of the most influential figures in fitness education, but reckon that the lessons I’ve learned over the years from my own clients have been more valuable.

Rather than boasting about who I’ve spent time with and what they’ve taught me, here’s a list of 7 things I’ve learned from my own clients.

1. Clients have taught me: Not everyone can squat and/or deadlift

You know squats and deadlifts are the best exercises for building muscle and strength. You know that adding muscle to a human’s frame increases their metabolism. You want everyone to squat and deadlift.


Except, it’s not cool.

Some people have got very little chance of ever deadlifting from the floor with a straight bar or back squatting with a straight bar.

I learned early on that you have to be able to progress and regress exercises based on people’s strength and fitness levels and their joint mobility.

Sure, everyone can do a squat variation.

But one person may be doing a heels elevated kettlebell goblet squat to a box, whilst the next may be back squatting 1.5x bodyweight.

Those are two very different programs, for essentially the same movement.

2. Sometimes listening is more important than coaching

Training athletes is generally as simple as:

“This is what you’re doing today…


Particularly once you’ve laid the foundations of their strength levels and coached them effective technique. I find myself to be merely a time-keeper/rep-counter.

With the ‘general population’, training has to be a little more personal.

I’d say that stress relief is one of the primary objectives, if not thee primary objective, that the majority of people desire to obtain through exercise/training.

Oftentimes this means ranting about their day, how much they hate their boss or how they just can’t wait for the school holidays to finish so that they can ‘get rid of the kids’ and get back into their routine.

Being a good listening is probably the most important part of any trainer’s arsenal.

Be careful when you interrupt someone mid-rant to tell them to get a set done. They may not be coming to see you to do sets, they may simply want an outlet for their stress.

3. Everyone wants to feel as if they’re ‘good at it’

Most people are terrified of gyms.

They get the fear even thinking about going to one. So when they do eventually show up and stand next to their trainer (who may exacerbate their ‘fear’ by being devilishly handsome and athletic…sorry ‘bout that) the last thing they want to do is feel even worse.

I learned not to start my clients off with the hardest progression of an exercise and, instead, attempted to ‘build them up’ by slowly progressing the difficulty.

For example, if I’ve programmed a trap bar deadlift as the first movement in a workout, I’ll include hip hinge movements in the warm up; i.e. glute bridges and good mornings.

Once my client is warm and mobile, I’ll have them complete a few sets of rack pulls to further drill the movement pattern into them before they start their first working set.

From there I’ll have them trap bar deadlift a weight I know they’re going to be more than comfortable with and slowly creep the weight up, whilst celebrating how easy they’re making it look.

Once we get to their ‘working weight’, their form should be good, their confidence should be high and they should perform well.

Taking someone from a treadmill into their first working set is a disaster that’ll most likely demotivate your client as moving backwards along the continuum of ‘hard’ to ‘easy’ is a lot more demoralising than moving forward from ‘easy’ to ‘hard’.

4. Diet plans are, largely, a waste of time

Structure is great, and an example food day can be an excellent tool.

But for the majority of people I’ve coached over the years all a diet plan does is further the ‘on it/off it’ mindset.

If they’re ‘on’ the plan, things are good. They’re feeling positive and they’re working towards their goals. As soon as they have something that’s not on the plan, they feel like they’ve failed. They’re off the wagon and they’ll more-often-than-not binge.

Educating people clients about nutrition, giving them a little bit of structure and empowering them to clean up their habits is a lot more powerful than simply placing a spreadsheet with: Breakfast, Snack, Lunch, Snack, Dinner on it.

5. Keep program periodisation simple

I started out as an intern with the Scottish Institute of Sport.

I’d follow the coaches around like a bad smell, hang around the athletes and essentially just help out wherever and whenever I could.

I learned a lot about effective technique and programming back then and I thought that’s what’d set me apart when I ventured into the world of Personal Training.

How wrong I was.

I’d program deloads, try to work out their program based on percentages of their perceived max lifts and generally just got too damn technical for my own good.

Once I started training the general public, I realised that a far looser approach to programming is superior.

Have a plan, but make it flexible.

What if your 3x per week client cancels a session and can’t re-schedule it?

What happens when someone ends up sitting in a meeting all day and comes in with screaming tight hip-flexors/lower back and you’ve got a 1RM back squat in store for them.

It’s just not going to happen.

There’s many geeky ways to periodise a program, but with the general population KISS is the most effective method…keep it simple, stupid.

6. No one wants to feel like they’ve failed

“I want you to hit 10 reps.”

*Client fails at 8 and is in a bad mood for the rest of the session*

This happens wayyyyyyy more than you’d expect. Clients want to achieve their goals, whether that’s weight loss, strength gain or simply completing the number of reps you prescribed for them within a set.

I’ve found that using rep-ranges are far more effective than giving an exact number of reps.

“I want you to get between 8 and 10 reps. Eight’s your minimum and anything after that is a bonus.”

This leads to far happier clients who feel like they’ve achieved the ‘full set’ once they get to 8 reps. If they get 10 reps, they feel like they’ve done extra.

Far more effective for the moral of the client and for the general mood during the session.

7. Being human is a far more admirable character trait than being a superhero

When I first started, I thought I had to be shredded. I thought I was only allowed to eat out of tupperware and was doomed to a life of teetotalism.

I’d panic when I was at a bar drinking beer “in case anyone saw me”. I’d sneak cookies into my shopping trolly “in case I bumped into a client” and I generally just tried to life the life of a squeaky clean superhero trainer.

However, I actually found I developed stronger bonds with my clients when the chinks in my armour finally began to become apparent and I started opening up about how normal I actually am.

Nowadays I’m very open about how I eat cake most days, enjoy a few beers at the weekend and train 2-4 times per week.

Strangely, I get a ridiculously higher number of enquiries about my services nowadays than I did when I was the super-ripped athlete who only ate chicken and broccoli.

Keep up to date with Ross Stewart over on his SFN: Improve FREE Facebook Group!

Diabetic Muscle & Fitness – The 5 Cornerstones

Diabetic muscle building and improving fitness when diabetic is unfortunately tough. I hate to say it, but when it comes to building a healthy, lean, strong body, diabetics are at a marked disadvantage. The condition is associated with a host of long and short-term implications if left uncontrolled.  Generally speaking, these include:

Short Term

  • Catabolism (muscle wasting in particular)
  • Rapid mood swings and dips in performance
  • Dehydration
  • Suppression of the immune system (ability to fight infection)

Long Term

  • Increased risk of heart disease, kidney failure, eyesight problems.
  • Nerve damage
  • Amputation of limbs

As you can see none of these complications will benefit training performance or health for that matter. Diabetes can be extremely hard to control from the outset especially when one lacks the necessary knowledge of how the body works and also how to manipulate medication in accordance to the ever-changing dynamics of day-to-day life, stress, appetite and environment. In all my 10 years of being a Type 1 Diabetic I’ve come to terms with understanding my condition and respecting that I will never have perfect control. However, there are a number of key guidelines I want to share that have allowed me to stay major complication free and get the most out of my diabetic muscle building and fat loss efforts! I touch on these in greater detail in my upcoming book The Diabetic Blueprint – the first fully comprehensive diabetic body composition and performance resource of its kind!

The 5 Cornerstones of Diabetic Muscle & Fitness

1. Acceptance (Break The Trance)

First things first You’re diabetic… You have two choices, Come to terms with the condition, embrace it, understand it and do everything you can to control it. Or, Deny the truth, get on with your life and hope for the best. The problem is many diabetics simply don’t care or know enough to change. Your very existence is under threat. It doesn’t matter how much your worth, how popular or good looking you are without your health you’re good to nobody including yourself! Break The Trance! Do something about it – you have control as a Type 1 or Type 2.

2. Measure Everything

This is especially true for those diabetics who have been newly diagnosed. If you aren’t assessing your control you’re just guessing. Tracking allows you to assess your body’s reaction to certain foods, doses of medication and a host of other factors like stress and physical activity. Consistent measuring allows you to identify problems and work towards better long-term control, meaning fewer complications and better quality of life. Track the following

  • Fasting blood sugar
  • Pre meal blood sugar
  • Meal macro content (specifically quantity and type of carbs)
  • Post feeding blood sugar (1 hour)
  • Pre and Post exercise blood sugars
  • Overall Blood Panel (conducted by your professional health team)

3. High Intensity Exercise Can Upset Control

Exercise has always been seen as a control measure for Type 1 and 2 diabetics. However, it’s important to realize different types of exercise have different effects upon the body.  In particular, high intensity exercise like weight training or high intensity interval training can actually increase blood sugar levels instead of decrease them, and in turn promote diabetic complications if left uncontrolled. The rise in blood sugar is simply down to the stress of the activity and subsequent release of stress hormones like adrenaline which release glucose from the body’s internal glycogen stores like that found in the liver. Take home – measure and assess – then you can ascertain the appropriate response to different types of exercise.

4. Avoid Hypo’s For Optimal Fat Loss and Performance

When blood sugar levels drop outside of healthy range (hypoglycemia) a decline in mental functioning and physical performance is certain. This is of no use to the hard training individual looking to get the most out of each training session. Low blood sugar need to be treated in order to prevent further complications, such as falling unconscious, which of course could increase one’s potential to further suffer a severe/life threatening injury depending on the circumstance (car crash, fall etc.) Treatment requires the consumption of extra calories, which of course is highly dependent on the severity of the hypoglycemic episode. However, most diabetics will tell you, a hypo is often accompanied by a great deal of hunger which can promote mindless eating and excessive calorific binging especially if low quality food options are chosen. As a result this can have a significantly negative impact on one’s fat loss attempts especially if they are to reoccur regularly. Hypo’s will come and go, but learn to catch them early. This is another reason why you must measure, as it will give you a clearer means of calculating your individual medication dose and/or appropriate food portion size in relation to the set activity your about to pursue.

5. Avoid High blood Sugar

The physiological response to chronic high blood sugar (hyperglycemia) is lengthy and well beyond the scope of this short article. To cut a long story short when blood sugar levels are persistently high (due to a lack of insulin) the body cannot utilize nutrients (fuel) properly. Amino acids, carbs and fats fail to make it into cells and perform their necessary roles. The end result is a massive upset in the body’s internal chemistry which proves highly detrimental to health and catabolic to muscle & fat tissue. Diabetic muscle building is obviously much harder when in a state of catabolism. In layman’s terms recovery and your hard earned muscle goes out the window. Don’t think running yourself high is a healthy way to lose fat – far from it! Strive for control and balance with your blood sugar levels.

Take Home Message On Diabetic Muscle & Diabetic Fitness

Whether your type 1 or type 2, do your very best to achieve better diabetic control through lifestyle, diet, exercise and the appropriate medication. Respect the condition, chase perfect control by learning more about the condition, tactfully measuring your food intake/medication and physical activity levels Know that with better control come fewer complications, better health, fat loss, muscle growth and performance.

About The Author

Renowned competitive body builder and Sports Nutritionist Phil Graham (BSc, CSSN) has established himself as one of UK’s leading fitness educators and coaches. Phil is also in the process of writing the first ever diabetic body composition and performance resource for diabetics – The Diabetic Blueprint will be published in January 2016 www.phil-graham.com

Choon Tan – The Inspirational Story of UK’s Smallest Bodybuilder

Choon Tan is the UK’s smallest bodybuilder and has an incredibly inspiring life story to tell. From being a confused kid about his genetic condition to using bodybuilding as a tool to conquer all of his inner worries and become successful in his physique, his studies and his entrepreneurship; Choon is an epic role model for anyone who has ever felt insecure about they way they look or have looked.

Choon Tan – Growing Up With Depression

Finding out that I had a genetic defect and that I would not be the same as everyone else confused me as a child. I didn’t the feeling that I wasn’t as good or the same as everyone else.

I got bullied and tormented because of it which turned me into somewhat of a bully myself. It was undoubtedly the worst several years of my life, but it is what led me to an incredible eye-opening journey.

Through my late teens severe back pains began to occur. Everything started to get to me and I just wanted it all to end.

I remember having this feeling every day and it was unbearable. I didn’t want to be smaller and feel more vulnerable than everyone else.

This is when I found bodybuilding and learned how I could improve my condition and physique, which ended up changing my life completely. I learned how to change every aspect of my life.

Choon Tan – Using Bodybuilding As a Tool

The reason for starting bodybuilding was because I wanted to improve and become the best possible version of myself.

I was fed up of feeling skinny, feeling like I could be better and decided to do something about it.

Conveniently, it has greatly helped me rehabilitate and improve my condition and battle through a stage of depression, which was the lowest point of my life.

Growing up wishing that you could be different and not being comfortable in your own skin can devastate you psychologically.

The thought of getting on stage terrified me, but somehow I plucked up the courage and blocked out the fear. From this I now compete in Men’s Physique for the UKBFF Federation and will be guest posing at the British Finals.

My profile will also be featured in Flex Magazine and I am listed as a sponsored athlete. I am an ambassador for Protein Discount Card, and sponsored by EFN.

Choon Tan – Using My Story To Inspire Others

In the future, I am looking to start a YouTube Channel and do events for Hen, Stag and Birthday parties; I have motivational posts on my instagram “@imchoontan”.

Coming this far physically and psychologically has taught me that almost anything is accomplishable and I would never want anyone to feel how I once felt.

My main ambition now is to get as much exposure as possible and inspire people to believe in themselves and that they too can change their lives, no matter what situation you may be in.

Choon Tan – What would you say to someone who is insecure about the way they look?

I’d say that you can change the way you feel by taking one small step at a time by improving yourself, don’t stress too much and enjoy the process 🙂

Check out Choon Tan’s Inspirational Instagram page now!


Exhibiting at SFN EXPO 2016

Are you making your usual plans for expos in 2016? “Do what you’ve always done and get what you’ve always got” comes to mind! Have you thought about making any changes in 2016? Have you heard about SFN EXPO but you are not sure why it’s different?

SFN EXPO 2015 Stats

  • 51.5% female and 48.5% male
  • Major focus on education (Knowledge is power)
  • Target audience is general public (train 3 – 5 time a week) and personal trainers
  • A focus on mainstream fitness instead of extremes
  • Values quality over quantity and the curious over ‘freebie hunters’

Exhibiting at SFN EXPO 2016 will change your perception of health and fitness expos. We put a major focus into attracting people who want to engage with and buy from our exhibitors.

Who else will be exhibiting along side you at SFN EXPO 2016?

Other huge brands including USN, Powerhouse Fitness, Linwoods, Protein Pow are already confirmed for what is being touted as the most ENGAGING fitness exhibition in the UK, The SFN EXPO 2016.

If you are interested in exhibiting at SFN EXPO 2016, contact jamie@sfnexpo.co.uk to discuss how we can work together now, and take advantage of over 9 months of FREE marketing bolt-ons.

FREE Marketing Bolt-Ons

Every stand comes with a free marketing bolt-on to support YOUR goals throughout the whole year.

We have over 22,000 social media followers, well over 10,000 email database, well over 10,000 website visitors per month and 161 of top influencers in health and fitness in the UK as our brand ambassadors for 2016, spread evenly across: North of Scotland, South of Scotland, North of England, South of England, Wales and Ireland.

Do you want your message heard? We hear you. And we are the gateway to results before the exhibition has even begun.

Contact Us Now

Contact jamie@sfnexpo.co.uk to discuss how we can work together now, and take advantage of over 9 months of FREE marketing bolt-ons, getting results before the show has even begun.

Recipe – Low Carb Piedmontese Lasagne

An incredibly rich and satisfying lasagne recipe which has only 416 calories a slice?   Yes please.    Trust me, you will not miss the pasta.

Piedmontese beef, as the name suggests, originates in the Piedmont region of Italy, where the resilient cattle graze in the harsh mountainous environment.    Because of this, they produce beef which is incredibly lean.  100g of Piedmontese Steak Mince contains only 1.7g of fat, which is the same amount as chicken breasts.

You may think that, as it has so little fat, Piedmontese mince would be dry but this is not the case:  the beef has a naturally high moisture level, which means that you can make a hearty Bolognese sauce in only 20 minutes.

The best thing about using Piedmontese beef to make a low carb lasagne?  Because it is so lean, you can use loads of cheese – this recipe has three different kinds – and still keep down the calories and fat.

Ingredients – Low Carb Piedmontese Lasagne

Piedmontese Bolognese sauce (get the recipe here: Piedmontese Bolognese sauce recipe)

1 large courgette (or 2 small)

250g tub of ricotta cheese

1 large egg

25g Parmesan cheese, grated

salt and pepper

1 tbsp oil (for cooking)

½ of a 125g mozzarella ball, sliced

Method – Low Carb Piedmontese Lasagne

  1. prepare the Piedmontese Bolognese sauce – this can be done ahead of time
  2. beat the ricotta cheese together with the egg, half of the grated parmesan and a good grinding of pepper and set aside
  3. slice the courgette as thinly as possible and sprinkle salt over both sides (NB. if you are short of time you can skip this step and the following three but the lasagne will be a little more watery)
  4. spread the courgette slices somewhere where they can drain, e.g. in a sieve or a roasting tray with a rack – the salt will draw out some of the moisture
  5. cover with a clean tea towel and leave for 30 minutes
  6. using the clean tea towel, wipe as much salt and moisture off the courgette slices as possible
  7. preheat the oven to 180°C
  8. heat up the oil in a large frying pan and fry both sides of the courgette slices until they are beginning to brown
  9. spread the first layer of Piedmontese Bolognese sauce over the bottom of a  medium-sized casserole dish
  10. add a layer of courgette slices and cover with a layer of the ricotta mixture
  11. repeat the three layers again and, if you have any leftover Bolognese, spread over the top
  12. cover with the mozzarella and the remaining parmesan cheese
  13. put the dish into the oven and serve when the cheese on the top has browned – this should take around 25 – 30 minutes

Macros – Low Carb Piedmontese Lasagne

416 calories | 36g protein |16g fat | 24g carbs

VIDEO – Low Carb Piedmontese Lasagne

Thank you to the team at The Lean Butcher for creating this amazingly tasty, healthy recipe! Comment below if you want more recipes like this to follow!

21 Gift Ideas For Gym Junkies

It’s back – more anticipated that the John Lewis Christmas advert, SFN EXPO’s gifts for Gym Junkies! Is your friend a serial gym junkie? Well we’re here to save the day for you! 21 gift ideas for gym junkies!


1. SFN EXPO 2017 Early Bird Tickets – Gift Ideas For Gym Junkies!

Did we just go there? Of course we did! The SFN EXPO 2017 is the ultimate gift for gym junkies because you can provide your gym junkie friend with an experience they’ll never forget! AND… the first tier of Early Bird prices make your budget a whole lot easier to manage! Looking for gift ideas for gym junkies? This is the perfect gift for your gym junkie friend, but we’ll give you 24 more, just incase…

Get your SFN EXPO 2017 Early Bird Tickets from £12.50 Here Now



Gift ideas for gym junkies nutribullet

2. Nutribullet

Super high powered blender that will pulse through just about anything your gym junkie friend would think to put in it! Looking for gift ideas for gym junkies? An awesome gift for gym junkies – especially if they’re known to chain-drink healthy smoothies!

Buy Nutribullet from £79.99 – Here



Coffee Machine Gift ideas for gym junkies

3. Nespresso Coffee Machine

It’s not a secret in the fitness World that a coffee is a big part of our lives! Looking for gift ideas for gym junkies? If your gym junkie LOVES their coffee, they’ll love this gift for gym junkies!

Buy a Nespresso Coffee Machine from £34.99 from John Lewis – Here



Promixx Gift ideas for gym junkies

4. PROMiXX 2.0

The original vortex mixer has evolved in to the PROMiXX 2.0 – an electric shaker for smooth protein shakes at the switch of a button. It’s so good that your gym junkie will actually remember to wash this shaker rather than chucking yet another smelly shaker away! Looking for gift ideas for gym junkies? This is an epic gift for gym junkies!

Buy PROMiXX 2.0 from £39.99 – HERE



Fitbit Charge Hr Gift ideas for gym junkies

5. FITBIT Charge Hr

Your gym junkie will be able to accurately track how many steps they’ve taken, how many stairs they’ve climbed, distance travelled, calories burned and overall active minutes per day. Additionally, the Fitbit Charge Fitness Band takes note of how many hours you sleep and also the quality of your sleep to monitor and ensure you are having enough rest.  Looking for gift ideas for gym junkies? This is an amazing gift for gym junkies!
Buy FITBIT Charge Hr from £64.99 at Curry’s – Here



George Foreman Grill Gift ideas for gym junkies

6. George Foreman Grill

Gym junkies would cook cereal on this thing! Fire anything on here and within minutes you have it cooked to perfection, tasting phenomenal with a high % of the fat/water drained! Looking for gift ideas for gym junkies? This is an epic gift for gym junkies!

Buy George Forman Grills on Argos from £14.99 – HERE



JimBag Gift ideas for gym junkies

7. JimBag

Ultra fashionable gym bags in different styles, colours and male, female and unisex ranges! If your gym junkie trains anywhere outside of their house, they will love this gift!

Buy Jimbag’s direct from £34.99 – HERE



Reflex RBars Gift ideas for gym junkies

8. Delicious Box of Bars!

A great box of bars as a gift for gym junkies will secure your friendship for life. Reflex RBars have epic reviews and pack an excellent nutritional punch! Looking for gift ideas for gym junkies? This is a great gift for gym junkies!

Buy a full box of Reflex RBars from Powerhouse Fitness from £17.99 – Here



Gold Standard Whey Protein Gift ideas for gym junkies

9. A GREAT Tub of Protein!

It’s petty simple.. have you seen them with a tub of protein or a protein shaker? Check for the flavour and make their present special with Optimum Nutrition Gold Standard Whey!

Get Gold Standard Whey from Bodybuilding.com from £27.27 – Here



Protein Pow Mixes Gifts For Gym Junkies

10. Protein Pow Cooking Mixes

These cooking mixes make it easier than ever to create your very own home made protein filled goodies. Protein bakery is HUGE – and Protein Pow are the biggest and best. Welcome their awesome Protein Cooking Mixes! Looking for gift ideas for gym junkies? An amazing gift for gym junkies of any background!

Buy Protein Pow Cooking Mixes from £21.99 – Here



Trigger Point Foam Roller Gifts For Gym Junkies

11. Foam Rollers

Foam rollers have come a long way, from being seen as an accessory for the elite to becoming a staple in the recovery and mobilisation of anyone who trains hard. They are a perfect gift for your favourite gym junkie because they are SO useful and vary from £8 right up to £100, with all price points being a useful tool!

Buy a Foam Roller from Amazon from £7.99 – Here



Linwoods Gifts For Gym Junkies

12. Linwoods Variety Packs

These wee variety boxes are thoughtful, useful and give someone a couple of weeks of daily experiences… for £2.99! Looking for gift ideas for gym junkies? This is a great gift for gym junkies as it can add value to their nutrition and create a fun tasting experience!

Buy Linwoods Variety Packs from £2.99 – Here



selectabells gifts for gym junkies

13. Bodymax Selectabell Dumbbell Set

Is your gym junkie friend more of a home-gym junkie? When space is an issue, these are the greatest gift you can give them! A simple click and lock system allows you to quickly change your dumbbell from 5kg up to 32.5kg! Visit Powerhouse Fitness to get yours now!

Buy Bodymax Selectabell Dumbbell Set from £299 – Here



TRX gifts for gym junkies

14. Suspension Training Gear

The real gym junkie NEEDS to train wherever he/she goes and this makes it incredibly easy! Attach to a door, to a tree, or anything you find that’s sturdy, and you can have a brilliant workout! Looking for gift ideas for gym junkies? Anytime Leisure’s huge range will allow you get an amazing gift, whatever the budget!

Suspension Training Gear from £13.99 at Anytime Leisure – Here



Audible Gym Junkies Gifts

15. Audible Vouchers

Now you can get your learn on while you exercise by downloading audiobooks! The biggest database of audiobooks in health and fitness can be found at Audible!

Visit their gift centre for 3 months membership from £23.99 – Here



Personal trainer gifts gym junkies

16. Fitness Training Qualifications

A training course is an amazing gift and potential career for your gym junkie friend! Whether you know that they want to be a personal trainer or maybe a kettle bell enthusiast turned instructor, what a great gift! Looking for gift ideas for gym junkies? Check out Fitness Training Scotland for a full range of courses available as gifts!

Buy a Fitness Training Course Now From £195 at Fitness Training Scotland



Wolverson Kettlebell Gym Junkie Gifts

17. Competition Kettlebell

The smallest and most versatile piece of home gym equipment you’ll find! They are incredible as a present for any gym junkie, because regardless of goal, you can use it!

Buy a competition Kettlebell from Wolverson Fitness now – Here




Prepped and Packed Gifts For Gym Junkies

18. Prepped & Packed Bag

These bags are AWESOME! They come with tupperware boxes and convenient sleeves to store them. If your gym junkie friend ‘preps’ his/her meals in advance, this is an incredible gift! Convenience is the key to this product, and it offers so much value!

Buy a Prepped & Packed Bag direct from £44.99 – Here


Blend Bros Gift ideas for gym junkies

19. Blend Bros – High Protein Sauces

Where flavour lacks in a ‘clean eating’ diet, Blend Bro’s have stepped in with an incredible new product that your favourite gym junkie friend is going to love as a gift! Heaps of flavours available to match your favourite gym junkies palette, so check out their website and get a tin now! Looking for gift ideas for gym junkies? Great gift for gym junkies!

Buy Blend Bros from £18.99 on MuscleFood’s website


Protein Pow Cookbook Gift ideas for gym junkies

20. Protein Pow(d)er Cookbook

Yes, it’s a second feature for Protein Pow, but that’s because they’re awesome! The cookbook has 276 pages packed full or protein bakery recipes from the #1 protein bakery website, Protein Pow! Looking for gift ideas for gym junkies? Great gift for gym junkies!

Buy your Protein Pow(d)er Cookbook from £10 at MuscleFood – Here



Gift ideas for gym junkies SFN EXPO 2016 Early Bird Tickets

21. SFN EXPO 2017 Early Bird Tickets

Did we forget to mention?? The SFN EXPO 2017 is the ultimate gift for gym junkies because you can provide your gym junkie friend with an experience they’ll never forget! AND… the first tier of Early Bird prices make your Xmas budget a whole lot easier to manage! Looking for gift ideas for gym junkies? The perfect gift for gym junkies!

Get your SFN EXPO 2017 Early Bird Tickets from £12.50 Here Now

Neil ‘Yoda’ Hill’s Top 3 Tips For Building Muscle

  1. Building muscle is more than just moving a weight from A to B. It’s about the tension you are able to create via these two points.
  2. Rotating rep ranges to target all muscle fibres is essential for maximising muscle growth.
  3. Optimising insulin sensitivity and testosterone is key, so don’t allow your body fat to go too high!

Check out more Muscle Building Tips from Phil Learney, Phil Graham and Layne Norton now!

3 Top Tips For Building Power – By Paralympic Bench Press World Record Holder, Ali Jawad

  1. Always practice safe technique (tucking elbows). Even when reaching for a PB – if you can’t do it with safe technique, you can’t do it.
  2. Be consistent with training. Acting like a ‘pro athlete’ in bursts doesn’t work for building explosive power.
  3. Don’t keep even one training session the same during training cycles.

3 Top Tips For Weight Loss – Emma Storey-Gordon

Focus On The BIG Factors

That means hitting your calorific, macronutrient, activity and training goals consistently each week. Don’t get bogged down with specific timings, meal frequencies, or fancy supplement regimes. Get the basics right first!

Be Flexible

Your nutrition and training plan is a guide. Remember fitness should improve your life; not make you feel restricted. Long term sustainable lifestyle change should be the key consideration when creating a fitness plan. There is a time and a place for more structured and restricted periods e.g. competition or photo shoot preparation but these should have defined end points.

Be Patient

Results won’t come over night and after an initial drop in weight your progress will slow, this is normal. Take progress pictures and track your weight and gym performance so you can look back and see how far you’ve come – this is a HUGE motivator.