SFN EXPO 2016 Promo Video | 1 WEEK TO GO!

SFN EXPO 2016 is just DAYS away and thousands of you have been flooding to secure your Tickets (save money on door prices & skip the ticket desk queues). Here’s the new SFN EXPO 2016 promo video to get you excited!

SFN EXPO 2016 Promo Video | 1 WEEK TO GO

Travelling To SFN EXPO 2016

With people coming to SFN EXPO 2016 from all over Europe, we have created a blog to explain just how easy it is to get to the show and book hotels for the inspirational fitness weekend of the year.

See here now: Travelling to SFN EXPO 2016 


Snapchat For Business: The Blueprint

Snapchat for business is a very popular topic at the moment. Some are curious, some think it’s madness and a few have got stuck in to it.

The question that you – like everyone else – probably have is “there’s not clickable button, so how do I convert?”

Given that with the MASS of information out there on every other platform, it’s hard even get our hard earned content in front of our target market without spending money on advertising.

Why Snapchat For Business

Put simply: attention of the viewer + high engagement = selling your story.

Snapchat has produced a platform where you can tell the stories within your company from any smart phone. There are NO expectations for sound or visual quality and so the pressure to produce video at the moment can be relieved a little too.

It takes time, money and multiple engagements to sell in 2016 because for just about everything, there’s so many options to choose from.

You can put out all the content you want on other platforms (and please continue too) but does every piece of content get consumed by the viewer in sequence. Absolutely not – but Snapchat (for SFN EXPO) gets over 85% open rate with over 2000 followers.

If Facebook, Twitter, Instagram and the many other platforms offered 85% of our audience to not only see our content, but also consumed it without anything else visible to take away distractions (like Snapchat) anyone with anything half decent to sell would be rich.

3 ways to get started on Snapchat for business

  1. Create a content calendar of what you want to put out. Is it going to be stories within your companies, do cross-promotions with other snap chatters, or are you a discount retailer who quite simply is going to offer an exclusive deal to Snapchatters every Friday at 5pm? The choice is yours, but be clear about YOUR story so you can encourage people to follow.
  2. Use your current social media platforms full of followers to get them to move on to your Snapchat account. These are people who already liked your pages because they wanted to hear from you but probably don’t because Facebook will only show 5-10% of your followers your content. Get them to cross-over and your message consumption could increase by 1700%
  3. Snapchat is rapidly becoming a place where all fitness industry influencers have to be, which means that the fitness industry audience will follow. Simply having your Snapchat handle visible in places like your Instagram and Twitter descriptions will gain followers, because the supply and demand of who to follow is still very much in your favour right now.

3 ways to convert on Snapchat for business

  1. Keep the call to actions few and far between. The platform is epic for engaging an audience and creating brand loyalty but call to actions will only be very effective and stay that way if they are infrequent. Make 99% of the time content driven and 1% call to action to make these moments extremely profitable.
  2. Get people associated with your brand to talk about you. Snapchat is the first platform that comes across extremely authentic as people show their real day to day lives. If you have ambassadors, friends or simply are cross-promoting, encourage them to mention or show using your product or service in their every day lives. It’s like having authentic word of mouth recommendations in bulk that you can trust.
  3. Drop a discount code that people can screenshot. Make it specific to Snapchat only, so you can measure it against other codes out there at the same time.

SFN EXPO Snapchat A Day In The Life of Take-Overs Snapchat For Business

Why else would you use Snapchat for business?

If you’re in the business of people, then the more personal the better. Using Snapchat for business allows you to do what people simply are not used to – video responses. You don’t HAVE to do this, and it won’t even be expected, BUT, it’s remarkable and will spread word of mouth.

Also, you can ask questions and get feedback. Show them two variations of the new running shoes you’re bringing out, or ask who they want to see at your next event. The Snapchat community are vocal and it’s GREAT for business.

Want to discuss your Snapchat for business strategy? Contact to discuss Snapchat for business.

Follow SFN EXPO on Snapchat now via ‘SFNEXPO’ to see how we’re using it to engage our audience and promote all the incredible athletes and coaches who will be at SFN EXPO 2016!

By exhibiting with us, you’ll become part of our marketing bolt-on community, benefiting from targeting our 25,000 social media contacts, extensive email database and blogs on our website. Contact to discuss further.

5 Healthy Snacks To Fuel Your Fitness

Locker room and gym talk gives you many different views and opinions on what pre-workout and post-workout meals and snacks should and shouldn’t be. Getting healthy snacks to fuel your fitness right isn’t easy, as there’s so much conflicting information out there.

  • Is it safe to eat before I workout?
  • Should you use pre workout?
  • Will a sports drink help me before a long run?
  • Do I need protein or carbohydrates before my spin class?

We are told breakfast is the most important meal of the day, however pre-workout and post-workout foods can be just as important and beneficial. As we are all different and requirements are different depending on our goals and activities, these snacks can offer the right balance of carbohydrates, fats, and protein to satisfy hunger, fuel workouts, and help recovery.

Fuelling correctly means not pigging out on junk, this is just counterproductive, and can leave you feeling rubbish, slow and worse after your workout.

Maximize your energy and gains with the correct food!

There are no magic food or tricks to fuelling your workout, this is a simple list of what I personally consider a good, sustainable and convenient list of snacks to get the most effective workout possible.

Apple Slices and Peanut/Almond Butter Healthy Snacks

Apple and Almond Butter Pre-Workout Snack copy

This is quick, easy and can be eaten regardless of what time you workout, the apple will give you simple carbs for quick burning fuel and the Nut Butter will give you protein and fibre.

Pistachios and Blueberries Pre-Workout Healthy Snack

Healthy Snacks Pistachios & Blueberries

A hand full of pistachios and blueberries will give you a power packed protein and carb combo you needs, Blueberries are also full of antioxidant properties to help with recovery and muscle damage.

A Simple Banana Pre-Workout Healthy Snack

Banana Pre-Workout Healthy Snack

A banana gives you high quality complex carbs which are the best sources of energy prior to your workout, rich in potassium to prevent cramp and low in salt. Something you may not know, The correct name for a bunch of bananas is a hand, a single banana is a finger.

Simply Oats Pre-Workout Snack

Pre-Workout Snack Oats

A scoop of oats and whey protein mixed in water to make an easy all-in-one pre-workout shake or snack. Oats will give you a steady release of energy and the whey will provide protein and muscle protecting amino acids. A hand full of blueberries or a sliced banana added to this makes a tasty efficient snack too.

Plain low fat or no fat Greek yogurt topped with granola Pre-Workout Snack

Healthy Snack Pre-Workout Greek Yogurt

Greek yogurt and granola is one of my favorite pre workout snacks specifically pre a heavy lifting workout,  The whey and casein combination in Greek yogurt means you’re getting a mix of fast and slow digesting proteins, which provide muscle building amino acids during your workout so you’re ready for anything. Aim for 20 grams of protein in your yogurt.

Things To Avoid In Healthy Pre-Workout Snacks

Few things to consider. Certainly avoid fatty foods before working out, fat leaves the stomach very slowly, leaving you feeling full and sluggish and could lead to cramp.

Although carbohydrates are good, you should not get them from raw sugar or sweets.  Either of those could cause a sugar rush and probably a crash while you’re mid-workout.

Also, avoid overeating before you workout. These are all snack suggestions, not meals. Eating too much can cause indigestion, sluggishness, nausea and vomiting.

In summery: Healthy Snacks To Fuel Your Fitness

A pre-workout snack should consist of carbs, lean protein, and a little bit of healthy fat. Low GI Carbs will supply your body the steady stream of energy as opposed to that crash and burn you get from high-glycemic carbs such as sugar, cereal, and white bread.

By eating low GI carbs—examples been bananas, oats and pistachios, you’ll have more energy so you can work out longer and harder and faster, subsequently, which can help you burn more fat. Protein helps build muscle and slows down digestion, which is why you add some protein to your meal or snack.

This is just a short snap shot of my healthy snacks to fuel your fitness, this works for me and hope this may be of benefit to you guys.

Instagram of Author: Imran Tai

Imran Tai is not a medical doctor and the information contained herein should not be taken as medical advice. These are not intended to diagnose, treat, cure or prevent any health problem. Recommendations by Imran Tai are not intended to replace the advice of a physician or health professional. Please consult your physician or a health professional before beginning any diet or exercise program.

Mental Health: Exercise For Your Mind

We all know how exercise can help your physical health and goals. Whether it is to build muscle, lose fat, run a marathon, improve general health, there’s a million ways exercise can benefit your health and fitness. You may however, not know just how much exercise can help your mental health.

Mental Health and Exercise

Studies have shown that exercise can be almost as effective as medication in treating mild to moderate depression (without the side effects!).

exercise and mental health

There are several reasons exercise can be a powerful tool in the fight with depression; it releases endorphins that react with receptors in your brain that reduce the perception of pain and also trigger a feeling similar to that of morphine which you might have heard being referred to as “runner’s high”.

In regards to anxiety, the chemicals released during exercise can relieve stress, release tension and provide a sedative effect and leave someone relaxed enough to look at what is making them anxious with a calm and reasonable mind.

Exercise Effects on Mental Health – Concentration

It’s not just the endorphins that can relieve the symptoms of depression and anxiety. While you are exercising, try this; if you are running, focus on every step and how it feels when your foot hits the ground. If you are lifting weights, focus on each individual rep. Concentrate on how your muscles feel, from head to toe. Regulate your breathing. Incorporating the element of mindfulness into your work out will not only improve your physical condition faster but also help take your mind away from any niggling worries.

As exercise can improve concentration, mood, motivation and memory, it is considered one of the easiest and most effective ways to reduce the symptoms of ADHD. Physical activity can instantly increase the levels of chemicals dopamine, norepinephrine and serotonin which all affect attention and focus.  It works in pretty much the same way as ADHD medication such as Ritalin and Adderall.


Studies suggest that by really concentrating on your body and how it feels while you exercise, you can help your nervous system become unstuck and move out of the “shutting down” immobilization response from stress that characterizes PTSD or trauma.

Try (instead of thinking about other things) focusing on the physical sensations in your muscles and your joints or even just inside your body as you move. Exercises that involve both your arms and legs like walking, running, swimming and dancing are some really good choices! Outdoor activities like hiking, climbing and trail running are also really good in helping PTSD.

Mental Health – Where To Turn & Personal Advice

There’s a lot of information online including resources from the NHS, SAMH and other mental health organisations to give you more insight into ways to deal with mental health issues but I want to finish off this mass of information and get a bit personal.

If you are struggling to cope with your mental health, if you think you need some extra help. PLEASE, reach out, whether it’s to a friend, parent, GP. You are not alone and there is a lot of help and resources out there.

The hardest part is asking for help but once you do, the help will come. It is the best and most important thing you can do for yourself and NO it does not mean you are weak, it means you’ve been too strong holding this all in and it’s time to let someone else help with the weight.

Author: Bronwyn Doherty

7 Inspiring Fitness Snapchat Accounts To Follow

We seek out awesome Fitness Snapchatters daily, and many of them feature on our “Day in the life of…” series on our own SFN EXPO Snapchat account – a series that over 2000 of you signed up to in the first month! (You can too by adding ‘SFNEXPO’ on Snapchat now)

Here are 7 inspiring fitness Snapchat accounts we LOVE!

Fitness Snapchat Zanna Van Dijk

1. Zanna Van Dijk

You may know Zanna from her involvement in the movement called #GirlGains which is a group of three awesome women we follow, Zanna Van Dijk, Tally Rye and Victoria Spence, who are on a mission to empower women to become fitter, healthier and happier.

Zanna’s Snapchat account is a bit different from any of her other social media accounts. Zanna says:

“My snapchat is an unfiltered and unedited insight into the life of a fitness blogger and personal trainer. I show what I eat, how I train and my daily antics; and throw in a bit of banter too!”

It’s some EPIC content that you can learn from and have a laugh from at the same time!

For one of the most inspiring and fun fitness Snapchat’s you’ll find, follow Zanna now via @zanzapan


2. Phil Graham

We’ve always loved Phil Graham’s content on Facebook, where he’s super consistent, dropping great practical knowledge every day. His Snapchat is no different – every day Phil is super consistent, dropping hints and tips throughout the day.

Phil took over our Snapchat account a couple of months ago and we’re always getting requests for him to return for a part 2! Well guys, you can follow him yourself now too!

For one of the best fitness Snapchat’s around, follow Phil Graham’s Snapchat @philgraham01


Fitness Snapchat Jamie Alderton

3. Jamie Alderton

Whether he’s dropping tips, showing workouts or spitting oranges across the room in to blenders, Jamie Alderton’s Snapchat is awesome!

It’s even more amazing right now as he’s building his dream of opening his own gym Grenade Fit. The build up and story of the gym build has been incredible so far and knowing Jamie’s passion and work ethic to support it, seeing the finished article first, will be amazing!

For one of the most inspirational fitness Snapchat accounts around, follow Jamie Alderton @GrenadeJay


SFN EXPO Snapchat A Day In The Life of Take-Overs

4. SFN EXPO (Obviously…)

Our “A day in the life of” series took off a couple of months ago, with incredible guests from the fitness world showing what a day in the life of them REALLY looks like!

With 3 awesome health, fitness or nutrition personalities taking over weekly, follow @SFNEXPO so you don’t miss another one!


Beth Trueman Fitness Snapchat

5. Beth Trueman

Beth Trueman is a health & fitness Youtuber, online coach and personal trainer. Aside from the daily tips you can pick up, Beth’s Snapchat is also a great example of someone who’s on a personal fitness journey of which you can pick up inspiration for your own.

Take inspiration from Beth’s fitness journey Snapchat via @beth.trueman


Steve Cook Fitness Snapchat

6. Steve Cook

If you’re chasing aesthetics, motivation or Steve Cook himself, his Snapchat is a no brainer!

Workouts, routine, life, tips and Steve all wrapped in to one, his account is inspiring, funny and a real insight in to his life!

Follow Steve Cook’s fitness Snapchat now via @stevecookhealth


The Food Medic Fitness Snapchat

7. Hazel “The Food Medic”

Hazel Wallace is a final year medical student, who has an amazing transformation story and is now a health, fitness and nutrition blogger. Her Food Medic Instagram is packed full of amazing health foodie ideas and her Instagram account is an extension in to her World!

If you want to see a down to earth foodie like you inspire you, then @thefoodmedic is for you!


The #ASKSFNSHOW – Name Your First 5 Guests!!

The #ASKSFNSHOW is a new full scale video Q+A session with some of the biggest names in Sport, Fitness & Nutrition!

Each week, we’ll be sitting down and asking your favourite stars YOUR questions and discussing their ideas and strategies off the back too!

Available on video and audio, with awesome back-to-back episodes flowing your way every week!

The show will be hosted by SFN EXPO co-founder Neil Maclean.

So how does The #ASKSFNSHOW work?

Simple: look out for guest announcements and then you ask the questions in advance by hitting us up on Facebook, Twitter, Instagram or Snapchat (all usernames @SFNEXPO) and the best questions will be asked on camera!

Who’s the next 5 #ASKSFNSHOW guests?

Tag us now on Instagram, Twitter, Facebook and Snapchat with #ASKSFNSHOW and the athletes name so we can get them in the studio for you OR comment on our posts already in place below now!

10 Most Mouth Watering Protein Pow Recipes EVER

We love Protein Pow. Last year, at SFN EXPO 2015, founder Anna Sward took Protein Pow Workshops to Scotland and we SOLD OUT rapidly!

This year Anna is back with the same amount of spaces available (only 6 x 24 spaces!) – we have to keep them small because that’s what makes them so amazing!

The private booking link will be sent exclusively to SFN EXPO 2016 ticket holders, so get your SFN EXPO 2016 ticket to receive the email for private access.

IF you’re an early bird and want to book on the 9:30am classes, you’ll need a VIP ticket for the 9am early entry!

Best Protein Pow Recipes EVER #1: Melting Heart Protein Brownies

Best Protein Pow Recipes Chocolate BrowniesI kid you not – these are actually good for you. Macros per brownie (out of the 8 you get from the Protein Pow recipe): 202kcals, 12g protein, 15g carbs (out of which 10g is fiber!), 8g fat.

Indulge in the Melting Heart Protein Brownies now!


Best Protein Pow Recipes EVER #2: Pumpkin Protein Pancakes & Vanilla Ice Cream

Best Protein Pow Recipes EVER PUMPKIN PROTEIN PANCAKES copyWe literally stopped writing this blog and made these. WOW! And guess what, they fit your macros ‘BRO’.

Macros per 1/2 stack of pancakes with 1/4 of whey hey and 10g of dark chocolate: 300kcals, 31g protein, 26g carbs, 5g fat!

Indulge in Pumpkin Protein Pancakes and Vanilla Ice Cream now!


Best Protein Pow Recipes EVER #3: Spicy Chicken Protein Pizza

Best Protein Pow Recipes Ever Protein Pizza RecipePizza, pizza, pizza, all up in my belly, yum, yum, yum! It’s the bread that’s the bad part though, right? DOUBT IT!

Macros for the crust (without the toppings as these are up to you):  252kcals, 28g protein, 17g carbs (out of which 6g is fiber!) and 5g fat.

Indulge in Spicy Chicken Protein Pizza Recipe now!


Best Protein Pow Recipes EVER #4: Dark Chocolate Protein Truffles

Best Pritein Pow Recipes Ever Dark Chocolate Protein TrufflesThese were made in the SFN EXPO 2015 Protein Pow classes and we took a bucket load back to SFN HQ to celebrate the show! Have you ever tasted heaven? You might want to try these babies!

Macros per truffle (minues the cocoa as that’s optional but either way rather insignificant, macro-wise) are the same as they are for the Powtella, i.e. 123kcals, 6g carbs, 6g protein, 8g fat.

Indulge in Dark Chocolate Protein Truffle Recipe now!


Best Protein Pow Recipes EVER #5: Almond & Dark Chocolate Protein Chocolates

Best Protein Pow Recipes Ever Protein Chocolates

Like a few chocolates with your cup of tea/coffee? These are absolute wee gems. Can’t get enough of them!

Per 1 out of 24, using Sukrin Gold: 67kcals, 3.5g carbs, 4.9.g fat and 2.3g protein (2.3g protein per chocolate!!)

Treat yo’ self to some Almond and Dark Chocolate Protein Chocolates now!


Best Protein Pow Recipes EVER #6: Double Dark Chocolate & Nut Protein Bars


These are so incredible super delicious, I can’t believe their macros add up!

Macros per bar (out of the five you get from the mix above, using protein almond butter): 204.5kcals, 17.8g carbs (out of which 3.5g is fiber!), 10.7g protein, 11.5g fat (mostly from les nut buttah!)

Treat yourself to some double dark chocolate & nut protein bars now!


Best Protein Pow Recipes EVER #7: Double Chocolate Layered Protein Cake

Best Protein Pow Recipes Ever Double Chocolate Layered Protein CakeThis protein cake recipe is bloody delicious. Like, mind-blowing good!

Macros per 1/2 cake with frosting, out of 4 cakes: 231kcals, 13.5g protein, 17.5g carbs, 15g fat.

Indulge in Double Chocolate Layered Protein Cake now!


Best Protein Pow Recipes EVER #8: Sweet Potato Protein Pancakes


Partly because we love pancakes. Partly because they’re so blooming simple!

Treat yourself to Sweet Potato Protein Pancakes now!


Best Protein Pow Recipes EVER #9: Five Ingredient Protein Pow Raw Protein Brownies

Most Mouth Watering Protein Pow Recipes Ever

5 ingredients and 1 incredible end products for all you RAW lovers out there!

Macros per square (out of the 8 small ones you get from the mix above): 92kcals, 9.6g carbs (out of which 1.5g is fiber!), 4.1g protein and 4.4g fat.

Treat yourself to Five Ingredient Protein Pow Raw Protein Brownies now!


Best Protein Pow Recipes EVER #10: Shortbread Protein Cookies

Best Protein Bakery Recipes Ever

Crumbly amazingness has just gone to the next level! These babies are glorious!

Macros per cookie (out of the six you get from the mix above): 142kcals, 10.2g carbs (out of which 1.2g is fiber), 4.3g protein, and 10g fat!

Treat yourself to Shortbread Protein Cookies now!


Protein Pow Classes at SFN EXPO 2016 – How To Book

Best Protein Bakery Recipes Ever Protein Pow SFN EXPO

We have 3 x 2 hour classes per day, with only 24 spaces per class! These are SUPER popular and SOLD OUT rapidly last time with a lot of sad faces because they didn’t book straight away!

Booking opens in less than two weeks and the private link will be sent to anyone who has bought a ticket for the show already, with 24 hour private access to the booking link before public! How to book:

  1. Secure your SFN EXPO ticket now (any ticket type)
  2. You’ll receive an email (the email address you used to buy your ticket) in the next few days with exclusive 24 access before the public to book your class!
  3. Early bird? The 9:30 classes are for VIP’s only and come at a discounted rate, because you’re a V.I.P!

Spaces are strictly limited to 6 classes of only 24 people, so out of the 10,000+ expected attendance, you better be QUICK! Tickets here now!

5 Key Points For Developing An Olympia Worthy Physique – Neil Hill

The guys at SFN EXPO have asked me to create an article, covering 5 key points to developing an “Olympia worthy physique.”

The scope of this content should really highlight to you the importance of doing certain things on a consistent basis to grow your physique. Not everybody has the genetics to become an IFBB Pro, or a Mr. Olympia but we ALL have the ability to develop a great physique and ultimately become the best version of ourselves which is all anybody can ask for.

Here’s a no BS, honest outline of what you need to do in order to push your physique to the next level.

Developing An Olympia Worthy Physique: Nutrition

In an industry where there are so many options, protocols and supplements on offer I find it really frustrating when people aren’t consistent with their diet first! Your nutrition is the absolute foundation to your results. It facilitates recovery, growth, energy output and everything else which is imperative to developing that physique you’re after. If you can’t commit to your diet then forget achieving your results.

Here are my nutritional fundamentals for you.

1. High meal frequency is a must, you’re going to maximise muscle protein synthesis (MPS) by eating protein rich food every 2-4 hours which will boost recovery and growth. This will also help create an environment where energy levels are stable, which leads to better performance in the gym. Finally, you’re insulin sensitivity is also going to benefit from this which again facilities with fat loss and anabolism. Don’t skip meals!!

2. Gut health is crucial and something far too many people in the bodybuilding world over look! High protein diets by nature are very acidic, therefore you need to ensure you’re eating enough vegetables to help maintain a healthy gut. Adding in pre-biotics, pro-biotics and digestive enzymes will also aid gut health. In order to assimilate and absorb all of the nutrients you eat you must have healthy gut function otherwise everything else is compromised.

3. Talking of protein intake, everyone is different however somewhere between 1-2g of protein per pound of lean body weight is where most people will need to be in order to build muscle in the off season and retain muscle going into prep. Make sure you have at least 4-5 different sources of protein in your diet to ensure you get a varied range of amino acids and more importantly you don’t develop an intolerance. So many people eat the same s*** every day which leads to gut issues.

4. Fats are an essential nutrient to the body scientifically speaking, alongside protein. Therefore you should NOT be excluding them from your diet at all. Aim for omega 3 based fats primarily to help with hormonal output, insulin sensitivity and joint health.

5. Whilst everybody’s carb tolerances vary do not avoid carbs because you’re going to really struggle to build quality muscle, perform well in the gym and burn fat as you’re metabolic rate suffers. So many people are afraid of carbs when they really don’t need to be, if you’re getting too fat this will be down to overall calorie intake ultimately.

Those are the corner stones of your nutrition briefly covered.

Developing An Olympia Worthy Physique: Training

Whilst nutrition is the essential foundation to your results, training provides the stimulation required to develop new muscle tissue which ultimately leads to the visual change in your appearance. Like nutrition, training is often over looked and people tend to end up going through the motions, missing many important factors which can really accelerate their progress.

My Y3T training programme is the ultimate approach to training as it comprehensively covers every single aspect of physiology to ensure you’re getting the very most out of your body in the gym.

It combines low, moderate and high rep ranges over a 3 week cycle whilst rotating the training volume and intensity levels. By doing this you’re ensuring that you hit every single muscle fibre within the body. Most plans only hit one type (out of 3) of muscle fibre, which may only account for half of your overall muscle mass at best. As a result, you’re failing to stimulate all of the other muscle fibres which means you’re not maximising your hypertrophy potential.

Rotating your rep ranges on a cyclical basis (rather than all in one workout) you’re also going to allow your joints to recover better as well as your CNS. CNS recovery is essential and often over looked for building muscle, as its this network which dictates muscle fibre recruitment as its stimulated (via different motor units!). If you don’t focus on CNS recovery with an intelligent approach to training you’ll fail to progress.

Finally, the inclusion of moderate and high rep ranges really helps create that finer detail and separation within the muscles which as a bodybuilder you want. Mass is great, but the quality and overall appearance of it matters just as much! Never forget that.

Neil Hill Seminar Scotland

Developing An Olympia Worthy Physique: Condition

I’m just talking about condition on stage or even during your prep. I’m talking about your year round shape which so many people neglect which is why they struggle to really make that next level, here’s why. There is NO sense in getting fat in the off season for the sake of weight because your insulin sensitivity is going to suffer which makes it more difficult for the body to utilise carbohydrates for recovery and growth. It also increases your oestrogen levels!! Year round my athletes stay in good condition in order to focus on adding quality muscle, rather than unwanted fat which at the end of the day has to come back off for show prep. If you’re too fat at the start of your show prep, you’r going to suffer more going into that show and more importantly, as you push harder to drop the fat you’re going to risk losing too much muscle.

My athletes are known for their crazy conditioning on stage and that’s something I always insist on, on a bodybuilding stage razor sharp conditioning is so important.

Developing An Olympia Worthy Physique: 3 Dimensional

Everybody has strong and weak muscle groups, your focus really should be on making your weak muscle groups catch your better groups. Don’t think because you have a set of great arms that’s enough, it’s the total package which we are looking to present on stage. Train your weak muscle groups even harder, make them your priority and be smarter with your training. My using a 3 dimensional approach to your training, such as Y3T, you will ultimately create a more 3D physique.

Developing An Olympia Worthy Physique: Waistline

I’m a big believer and fan of keeping your waistline as tight as possible. That classic look it’s so pleasing to me and ultimately having a small, flat waistline really exaggerates your mass and v-taper which is all apart of the illusion you want to bring to the stage. So many people cause their guts to really distend with huge calorie intakes in the off season (often more than they need) along with gut health issues, which again are avoidable with a smarter approach to eating.

There’s a brief insight into my beliefs on developing a great physique going forward.

If you want more information for free on a daily basis, you can sign up @ for my free daily emails.

Neil Hill

How to Effectively Engage With Your Customers

Anna Sward (Founder of Protein Pow) had one of the most engaging stands at SFN EXPO 2015. Due to the great feedback we received from customers, we asked Anna to write this blog on how to effectively engage with your customers at an exhibition.

1. What’s your biggest tip for engaging with customers?

Be friendly and sure that everyone at the stand is welcoming because that’s the thing with these events – if people at the stand don’t look welcoming, no one will want to come over. Make sure that your stand looks fun and engaging – not just a row of supplements that people come up to, take, and walk away from. Consider adding an element of interaction to your stand too – i.e. competitions, giveaways, sign-ups for samples, etc.

2. What is the biggest mistake you have seen and why?

Loud music which doesn’t allow people to actually interact with people at the stands! Also, giving away a sample without ANY call to action or any request for feedback/engagement.

3. How would you design your stand to make it engaging?

Make it stand out, stay on brand, make it something people want to stop at and learn more about.

4. How would you use social media to engage with people on the run up to the expo?

Run competitions, post engaging content, and consider doing things like treasure hunts!

Have you seen our other blogs?

How to Create a Successful Online Tribe

UK Exhibition Digital Marketing Tips

How i-Posture Could be Damaging Your Sales

£1000 Monthly Ticket-Holder-Only Raffle


The prizes have EXPLODED – ticket holders, keep your eyes on social media for 24 hour prizes exclusive to you AND the upcoming £5000 give-away to ONE PERSON pre-show!

Not got your tickets?

Get Your Ticket (ANY Ticket) Below Now To Enter April’s Raffle!


Monthly Ticket-Holder-Only Raffles

  1. Every month we give away 9 amazing prizes (45 now in total until show time!) to 9 ticket holders
  2. Buying a ticket of ANY type gains you automatic entry to every month’s raffles until the show!
  3. Simply buy your ticket now and check in on the SFN EXPO monthly raffles for each month’s new prizes!

VIP Tickets

  1. Early entry (9am entry) to get the first look at the limited freebies!
  2. FREE Iconic Goodie Bag (pick up at SFN EXPO 2016)
  3. Exclusive 9am athlete meet & greets
  4. Exclusive Q+A sessions
  5. VIP golden band & lanyard for exhibitor stand benefits

General (Gen) Tickets

  1. 10am entry
  2. Access to all exhibitors,seminars, live events and demo areas
Grab yours now, before early bird tickets end AND you miss out on another monthly raffle!