tgrantwellbeing

[tgrantwellbeing]

Functional training

Where you carry out a workout that will help you in your daily routine...

State troopers sand bag moved a little more than mine but I couldn't help but respect his strength 🫡

Also I assume his sand bag was not 100kg 👀

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[tgrantwellbeing]

Adductor exercises

Include these into your leg day workout routine

Especially if you play a sport involving lateral movements (football, basketball, netball)

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Matza Pizza recipe

INGREDIENTS

Matza

Eggs

Mozzarella cheese

Chopped tomato sauce

Toppings of your choice (I went with spinach)

DIRECTIONS

Crumble matza in a bowl (I used 3 pieces)

Add eggs (I went for 4)

Stir until matza fully covered in eggs

Pour matza egg mix into frying pan

Flatted and cover until mix is hardened at bottom (slides as you shift the pan)

Place matza pizza base onto baking tray

Add chopped tomatoes

Add cheese

Add spices and herbs

Add toppings

Place in oven 120°c for 15 min

Happy Passover to all who celebrate

חג פסח שמח

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Shoulder mobility exercise

Using @trxtraining to help stretch out your pectoral (chest) muscles by loading the shoulder joint (gleno-humeral) in external rotation

Like with any stretching exercise, start off with a small load and build it up by stepping further back

Keep the elbows at 90 degrees and focus on the movement coming from your shoulders (external rotation as the body drops, internal rotation as you bring your hands back down)

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Keep it simple...

Fish

Vegetables

Chicken

Eggs

Cottage cheese

Burgers

Ramen

Wraps

Protein focused - build every meal around protein

Reduce processed foods

Increase raw (unprocessed) foods

Colourful vegetables and fruits where possible

I know burgers aren't healthy... Why I don't eat them daily but once in a while. You can eat one meal and it won't make you lose your focus (if that's the case you never had strong focus in the first place)

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Messing around with the mace

8kg mace

Religiously use it to warm up my shoulders, elbows, wrists, thoracic spine before I workout

Surprised myself being able to carry out a single arm pallof press - can be done with any resistance, the idea is as you move the weight away from you your core has to work to keep yourself upright. Similar to a unilateral loaded farmers carry

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Kettlebell complex

Swing

Clean

Press

Thruster

Snatch

As

Many

Rounds

As

Possible

(AMRAP)

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Do you workout in a lateral (frontal) plane of movement?

Side lunges

Mace swings

Lateral kettlebell swings

Side planks

Deltoid lateral raises

Skaters

Lateral box jumps

Just a handful of lateral exercises that come to mind

In sport we move forwards, backwards and sideways

If you don't train in all planes of movement you will create weakness and imbalances resulting in injury

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Latissimus dorsi exercise

Straight arm lat pulldowns

Latissimus dorsi plays a huge part in ones ability to carry out a pull up

Focus on the arm being dead straight - even if this means going lighter

Makes the exercise more efficient in targeting your lats

Conventional lat pulldowns aren't necessarily bad

But you are involving your biceps when carrying out this exercise conventionally

This method takes the focus away from your biceps and more on your lats (and triceps)

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Don't be afraid to fail...

Or fall... Or laugh at yourself

@gymnasty_wod free handstand using resistance bands gone wrong...

Used stronger bands and found that to help much more! A lot of weight needed to be supported...

Special thanks to @lesliebr04 for capturing the moment, @lee.ore pausing mid squat to watch, @alex1tl for helping me and @pauldtobin and @hannah.tobinnn watching the entertainment 🍿

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Do you incorporate resistance training into your workouts?

Resistance training can be anything from calisthenics (bodyweight workout), weightlifting or resistance bands

But why should you do this type of workout?

IMPROVES POSTURE

The body is a skeletal system layered with a muscular system that pulls the skeletal system and that's how we move our body. But some muscles are stronger than others. In order to hold the joints in the correct anatomical position we need an equal force from the muscles applied to the skeletal muscle. This is where resistance training comes in

INCREASE MUSCLE MASS = INCREASED FAT BURNING

The more you train your muscles, the bigger they get. The bigger they get the more fat they burn whilst you are in a heart rate range of 65% max heart rate or lower

HELPS WITH ACHES & PAINS

Following on from improving posture, as long as you follow a progressive overload training programme you'll find that your shoulder pain, hip discomfort and knee instability will become a thing of the past (as long as there is no structural dysfunction)

IMPROVE JOINT MOBILITY

The best stretch for your joints occurs whilst applying tension whilst stretching. The tension you apply is via the resistance you use whilst training. Using weights to assist in stretching is a great tool to help improve your mobility, especially in your shoulders

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Homemade granola

#start2stomach in 35 min

Ratio of 1:1 agave syrup to rapeseed oil for the base of your homemade granola

Everything else can be included or omitted - I just like having a lot going on in my granola 😁

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Kettlebell training

My favourite type of coaching is teaching and fine tuning movements from squats and pushups to kettlebells and TRX training.

Here a client is showing the steps that build up to a kettlebell snatch

Swing, punch through, high elbow and then putting that all together to achieve the one armed snatch (without bruising your forearm)

Some fine tuning still to be done but good progress after one session 👏🏻

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The "pulley" or "tug of war" theory

Read to the end to get that 💡 moment...

In this set up, I am the knee joint

The weight in my right hand represents my quadriceps strength (15kg)

The weight in my left hand represents my hamstring strength (5kg)

Many people have this strength discrepancy in their legs (they focus on the muscle they can see in the mirror [quads] rather than the muscle that actually provides knee stability [hammys])

Due to this discrepancy the knee joint will have different forces applied to it, causing instability

This is where personal training and osteopathy merge...

By providing more strength to your hamstrings you provide more stability to your knee resulting in a happier and healthier knee joint!

⚠️ 🧌 Disclaimer ⚠️

This is simplified and there are many other muscles involved in knee stability - the aim of this post is to show the importance of working both agonist and antagonist muscles to provide balance improved posture through exercise

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Different weight, same movement

Apart from the weight, the technique for each movement is the same (although slower as I went heavier)

How do we get stronger?

Find a weight that you can do a set number of repetitions, let's say 8 is your target number

If you can manage 12 repetitions at this weight you can argue that you can go to the next weight level (roughly 2-4kg heavier) and hit 8 reps

With time your body will adapt to this new weight, and eventually you will find that 8 reps isn't a challenge. Now is the time to increase the reps from 8 to 10 or even 12.

Once you hit 12 reps you can increase the weight again

The most important thing is to make sure your technique is identical whether you are lifting a lighter weight or heavier one

If your technique needs to change to lift heavier, then the weight is too heavy and injury can occur

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What you eat vs how much you eat ⚖️

In reality you can eat whatever you want

But some foods are high in calories and low in vitamins and minerals

They might have a bad carbohydrates to protein ratio

They might have high levels of sugar and trans fats

If you are looking to lose weight you need to be far stricter than I am with my diet - I'm on a weight gaining diet, aiming to increase muscle mass (a clean bulk if you will)

I'm aiming to gain weight in a controlled manner rather than bulking and then cutting (shedding the fat gained by the bulking phase)

My process will take longer but I'm in no rush - not entering a body building competition - just seeing what my body is capable of after seeing what it can achieve on the endurance level (marathon completed in under 3 hours 45 min ✅, half marathon completed in under 1 hour 45 min ✅)

@meljchain slow cooked brisket 🤤

Post Sunday workout brunch homemade omelette on avocado on toasted Edam cheese challah sandwich

Mother's day dinner at @cinder_london

@nadiva_pt chicken and protein noodle stir-fry 😋

Beef fajitas

@bronsonsburgers - went triple patty with turkey bacon

Homemade omelette, avocado, edam cheese and spinach wraps

Homemade wok fried chicken and salad

@francomancapizza sourdough pizza with my brother @granttal when he told me he was going to propose to his now fiancée @mhairieliz 🥳🥂💍

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[tgrantwellbeing]

5 tips to improve your wellbeing

Sleep - everyone is different and needs different amounts of sleep but I can confidently say that if you are getting less than 6 hours a night (or in total - love a nap) then you aren't doing your wellbeing any favours

Protein - to maintain your current muscle mass you need to eat 1g for every kg you weigh. To gain muscle you need to eat 1.5g for every kg you weigh

Water - the standard is 2 litres per day (or 8 glasses - how large is a glass 🤔) but this number changes depending on if you exercise, your size, weight, age and climate you are in

Resistance training - arguably more important than just cardiovascular workouts as maintains muscle mass and if you incorporate a HIIT type session can get your heart rate up ticking the cardio box ☑️

Stress - find time to reduce your stress levels, doing whatever you know that helps. Read, exercise, holiday, go for a walk, take a bath, watch a movie. The world is full of stress and your body needs a break from it occasionally

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