TFM WEEKLY NUT
This week's highlights and best content in a nutshell

This nut has a bit for everyone. This week i've had three articles published and shared heaps on social media. So wether you fancy a 60 second healthy mug cake, to learn how to bulletproof your body, or just a few moves to throw in to your routine this week has you covered. Enjoy.

TFM PICK OF THE WEEK

The most value-driven piece of content you can not afford to miss

Man or woman, complete beginner or advanced lifter, If you train heavy and without proper coaching this article for Breaking Muscle shows the WHAT, WHY and HOW-TO's of making simple and smart exercise swaps that will help you not only get stronger today, but get stronger and remain pain-free tomorrow too. LEARN MORE HERE.

TFM ARTICLE #2

Check out THIS article if you want to find out why it's not the late night eating that makes it hard for us to lose unwanted body fat. As I always say "it's energy in versus energy out", and indeed research confirms that a calorie at 7.59pm is exactly the same as a calorie eaten at 8.01pm! READ MORE HERE.

TFM ARTICLE #3

In this article I share some creative snack swaps you could use over this festive period. Including a healthy mug cake that takes just 60 seconds in the microwave. If you're stuck for snacks there are some great ideas in HERE .

EXERCISE OF THE WEEK

Everyone needs strong glutes, and everyone wants a perky posterior. Hip thrusts are one of the best, if not THE best butt builders out there when programmed correctly. It's interesting to note however, that the glutes are most active in the top position. This video shows 4 different ways you can make the most from knowing this, and effective hip thrust protocols to really fire up that derriere.

MOBILITY OF THE WEEK

This is one of my favourite moves to include at the beginning of a lower body workout, and especially great for clearing up poor squatting patterns. By including just 40-60 seconds of these before a workout you'll open out your ankles, hips, shoulders and more. You can also do these in between sets of exercises as active recovery. If you struggle with depth start with a plate underneath your heels.

Yours in strength and health,
Gareth