A recipe, an article, and a workout you can do from home
TFM WEEKLY NUT This week's highlights and best content in a nutshell
Wishing you a happy holidays with a few tips to finish the year strong!
We eat more, we drink more, we skip the gym to prioritise friends and family, any why not!? That's what this time of year is for. It's 9 days between Christmas Eve and New Years Day, and those days make up just 2.5% of the entire year! In context that's nothing, especially if you've been on-it throughout the year. If you take that time to drink and be merry instead of hit the gym and drink protein shakes then it's no big deal. This fitness guy told you to have fun so please do :-)
But a reminder for afterwards.... because I know you're already thinking it....
The next enrolment for the TFM Coaching program will kick-off Thurday 27th Dec until Saturday 6th Jan. If you're looking to truly reach some fitness and body goals in 2019 I'd love to make that happen for you when you're ready. As always only a limited number of spots will be available to work with me, so please don't hesitate when the time comes.
Take care and Happy holidays! Gareth
TFM RECIPE
LEAN CHOCOLATE FUDGE CAKE WITH CHOCOLATE SAUCE. I thought i'd share with you one of my most popular recipes from the entire year. If you feel like something that feels a little naughty, but with much less guilt then these are some of my favourite to make. It's no wonder why these were so popular as it literally requires throwing 5 ingredients together in a blender! Just make sure you under cook them for a moreish gooey texture. Find the quick recipe HERE.
TFM ARTICLE OF THE WEEK
Trying to build muscle without losing fat first, adopting the Pro Bodybuilder mindset, and letting the ego take charge; these are just some of the common traps that more men than women fall in to.Check out the latest article for Breaking Muscle, to find out why these mistakes are holding you back from your true potential. Read more HERE.
CORE & GLUTE PUMPING HOME WORKOUT
Here's a simple workout you can do from home over the holidays with nothing but a small resistance band, and a chair or step. This will fire up your glutes and core, burn a few calories and help open out your hips in around 20 minutes. Complete the following as a circuit for 2-4 rounds. Click the exercise to access the video.
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.
