Simplifying your post-workout nutrition

Forget marketing hype, here's what you should be doing...

Hope your weekend is going swimmingly! Post-workout supplements and protein shakes...  Forget the marketing hype created by supplement companies, because in my experience this is what has lead to a lot of confusion as to what you should be having during and after your workouts. This video is going to save you some time, money and confusion... Originally posted in my facebook group, this video simplifies everything for you If you don't want to listen however here are some of the key take-homes: Your priority is protein intake after your workouts, ideally within 2 hours. For cost and convenience protein shakes are usually the best option, whey protein or plant-based depending on dietary choices. Add carbs if recovery and muscle gain is your priority. Don't add carbs if fat loss is your priority. The effective dose for an 80kg man is around 30g protein post workout. Beyond this there is no added benefit, but also no negative consequences. Your size and weight will change this number but this is the only research we have on effective post workout protein intake. If you can't get in a post-workout meal then BCAA's can help to fill the gap, then you just eat when you can. Watch the video for more info :-)  Have a splendid day Gareth LOOKING TO FIND YOUR FOOD AND FITNESS MOJO? Copyright © 2018 The Fitness Maverick, All rights reserved. You are receiving this email because you have opted in to our mailing list, or you have had or currently embarking on a training experience with Team Maverick Our mailing address is: The Fitness Maverick Market Street South Melbourne Melbourne, Victoria VIC 3205 Australia Add us to your address book Want to change how you receive these emails? You can update your preferences or unsubscribe from this list.

Video: #1 tip for hitting the lower abs every time!

Hey, Gareth here - hope you're having a great week so far. If you're part of my closed Facebook group you'll see that I've been churning out informative videos like these quite a bit, because, well, people just seem to be enjoying them. Since I spend a lot of my time during the day working with my online clients, for me to set up a camera and answer a question is a much more efficient way for me to deliver you useful information. I'm sharing that video with so many more people than just the one person that asked. Plus I enjoy doing them. So, on that note each week i'll share one of the best videos of the last 7 days on here.   Originally posted to my closed facebook group in response to a question...... If you follow this simple rule you'll be targeting your lower abs every time. Drop me a line if you've got any ideas or questions you'd like me to cover in these videos. Gareth  WOULD YOU LIKE TO WORK WITH ME PERSONALLY? Copyright © 2018 The Fitness Maverick, All rights reserved. You are receiving this email because you have opted in to our mailing list, or you have had or currently embarking on a training experience with Team Maverick Our mailing address is: The Fitness Maverick Market Street South Melbourne Melbourne, Victoria VIC 3205 Australia Add us to your address book Want to change how you receive these emails? You can update your preferences or unsubscribe from this list.

[New post] Big Changes: Blog And Beyond

sdorsay (itrainthereforeieat) posted: "Oh, hey there! If you've stopped by in the past few days or have just come to the site now, you probably notice some big changes around here. I just wanted to take a moment today to clear up any confusion, and let you know where I'm headed (right here!)." Respond to this post by replying above this line New post on Rondeau Health and Wellness Big Changes: Blog And Beyond by sdorsay (itrainthereforeieat) Oh, hey there! If you've stopped by in the past few days or have just come to the site now, you probably notice some big changes around here. I just wanted to take a moment today to clear up any confusion, and let you know where I'm headed (right here!). In case you didn't notice, […] Read more of this post sdorsay (itrainthereforeieat) | May 10, 2018 at 6:51 am | Tags: blog, fitness, health coaching, healthy-living | Categories: Uncategorized | URL: https://wp.me/p26rqf-1Pe Comment    See all comments Unsubscribe to no longer receive posts from Rondeau Health and Wellness. Change your email settings at Manage Subscriptions. Trouble clicking? Copy and paste this URL into your browser: http://itrainthereforeieat.com/2018/05/10/big-changes-blog-and-beyond/ Thanks for flying with WordPress.com

How not doing this one simple thing is hindering your workout progress

You could be missing a trick!

Hey guys, Gareth here – and I just wanted to talk to you about one thing I consider the missing puzzle piece in many of your gym workout routines. How NOT doing this one simple thing WILL be holding you back from progress, both in the gym and in the mirror. Doing this one thing will do wonders for fat loss, strength, and how your muscles shape and build in response to your workouts. And will do wonders for reducing your injury potential and increasing longevity. It's so simple I almost feel silly sharing it with you. But it's also the reason WHY I'm sharing it with you, because it's so super simple you could start doing it right away. It's one of the many reasons my online coaching clients get results, because I FORCE them to do this every workout on their phones via my own App. This one thing? TRACKING and LOGGING your workouts. Simple, right, and I feel like I've built this up too much. Especially if you're doing it already. But here's why and how you can do it (without me coaching you ;-)) The key to getting fitter, losing fat, gaining muscle, getting stronger, whatever your body goals, is progressive overload…. DOING MORE. Forcing (in a realistic and safe manner) your body to adapt, to burn calories, to get faster and stronger, to become more mobile and flexible. You have to force your body to think "crap this is hard I'd better do something about this". That's when through various mechanisms the body adapts, because it feels it needs to. There's a lot more science to it than that of course, but I'll save you from the boredom…for today anyway! How do you know if you're getting better if you're not logging down your workouts and tracking your results!? By logging stuff down, like weight lifted, reps completed, distance ran, metres rowed, even how far you stretched etc etc. you can go back and check your last workout and try to match if not better yourself. Force your body to adapt by making it compete with itself every workout! Every workout it's YOU versus YOU! One of the advantages of 1-2-1 personal training is that your personal trainer can log your numbers down for you, so can push you a little more every workout. One a side not this was one of the things that as a 1-2-1 trainer I have a freaky ability to memorise all of my client's weights, sets, reps, speed etc, yet I couldn't even remember my girlfriends birthday!! Remembering Christmas is even a push sometimes!! Good for my clients, but not for her!!! For my online coaching client's, they get the ease and convenience of logging it in on their phones within my App so I can see and track them. See below for an example screenshot of how my clients can see their progress: But one thing you can start doing today if you don't have this at your disposal is simply open up your phone, go to your notes section, write the date, what exercise you're doing, and what you managed. Alternatively, you can buy a note pad and do similar. Create a page for each workout, draw a few vertical columns, with each column having the exercise, sets, reps, weight lifted and so on. Or for cardio, simply date, distance and time. No tracking information is useless information, I'd rather you over track and log things down than under track and be coasting your workouts just to "get by". You workout for a reason, so make the most of that precious time you spend in the gym. Anyway, I really hope you start doing this, as it's such a powerful tool to start accelerating your progress, yet something so many of us forget to do. Happy tracking 😊 Gareth MY 90 DAY BODY UPGRADE PROGRAM Copyright © 2018 The Fitness Maverick, All rights reserved. You are receiving this email because you have opted in to our mailing list, or you have had or currently embarking on a training experience with Team Maverick Our mailing address is: The Fitness Maverick Market Street South Melbourne Melbourne, Victoria VIC 3205 Australia Add us to your address book Want to change how you receive these emails? You can update your preferences or unsubscribe from this list.

How not doing this one simple thing is hindering your workout progress

You could be missing a trick!

Hey guys, Gareth here – and I just wanted to talk to you about one thing I consider the missing puzzle piece in many of your gym workout routines. How NOT doing this one simple thing WILL be holding you back from progress, both in the gym and in the mirror. Doing this one thing will do wonders for fat loss, strength, and how your muscles shape and build in response to your workouts. And will do wonders for reducing your injury potential and increasing longevity. It's so simple I almost feel silly sharing it with you. But it's also the reason WHY I'm sharing it with you, because it's so super simple you could start doing it right away. It's one of the many reasons my online coaching clients get results, because I FORCE them to do this every workout on their phones via my own App. This one thing? TRACKING and LOGGING your workouts. Simple, right, and I feel like I've built this up too much. Especially if you're doing it already. But here's why and how you can do it (without me coaching you ;-)) The key to getting fitter, losing fat, gaining muscle, getting stronger, whatever your body goals, is progressive overload…. DOING MORE. Forcing (in a realistic and safe manner) your body to adapt, to burn calories, to get faster and stronger, to become more mobile and flexible. You have to force your body to think "crap this is hard I'd better do something about this". That's when through various mechanisms the body adapts, because it feels it needs to. There's a lot more science to it than that of course, but I'll save you from the boredom…for today anyway! How do you know if you're getting better if you're not logging down your workouts and tracking your results!? By logging stuff down, like weight lifted, reps completed, distance ran, metres rowed, even how far you stretched etc etc. you can go back and check your last workout and try to match if not better yourself. Force your body to adapt by making it compete with itself every workout! Every workout it's YOU versus YOU! One of the advantages of 1-2-1 personal training is that your personal trainer can log your numbers down for you, so can push you a little more every workout. One a side not this was one of the things that as a 1-2-1 trainer I have a freaky ability to memorise all of my client's weights, sets, reps, speed etc, yet I couldn't even remember my girlfriends birthday!! Remembering Christmas is even a push sometimes!! Good for my clients, but not for her!!! For my online coaching client's, they get the ease and convenience of logging it in on their phones within my App so I can see and track them. See below for an example screenshot of how my clients can see their progress: But one thing you can start doing today if you don't have this at your disposal is simply open up your phone, go to your notes section, write the date, what exercise you're doing, and what you managed. Alternatively, you can buy a note pad and do similar. Create a page for each workout, draw a few vertical columns, with each column having the exercise, sets, reps, weight lifted and so on. Or for cardio, simply date, distance and time. No tracking information is useless information, I'd rather you over track and log things down than under track and be coasting your workouts just to "get by". You workout for a reason, so make the most of that precious time you spend in the gym. Anyway, I really hope you start doing this, as it's such a powerful tool to start accelerating your progress, yet something so many of us forget to do. Happy tracking 😊 Gareth MY 90 DAY BODY UPGRADE PROGRAM Copyright © 2018 The Fitness Maverick, All rights reserved. You are receiving this email because you have opted in to our mailing list, or you have had or currently embarking on a training experience with Team Maverick Our mailing address is: The Fitness Maverick Market Street South Melbourne Melbourne, Victoria VIC 3205 Australia Add us to your address book Want to change how you receive these emails? You can update your preferences or unsubscribe from this list.