🥣 Overnight protein oats (1 serve) Ingredients - 1/2 cup oats (any) - 1/2 cup milk (milk of choice) - 1 tbsp Greek yoghurt (preferably Chobani Light) - 1 tsp chia seeds - 1 serve protein powder - 1 serve of fruit of choice (I use a banana) Method (This all needs to be done the night before) - Add all ingredients except the fruit into a bowl - Mix all the ingredients thoroughly - Place a Glad Wrap over the bowl and put it into the fridge - The next morning, take the bowl out - Chop your fruit of choice and add to the bowl - Enjoy 🔢 Nutrition Info (per bowl) - Calories: ~ 400-450 kcal - Protein: ~ 30-40g - Carbohydrates: ~ 50-55g - Fats: ~ 7-10g 🔄 Easy swaps (if needed) - Lower calories → have with no fruit or remove Greek yoghurt or chia seeds - Vegan → use a vegan protein powder and non-dairy milk - Extra protein → add more Greek yoghurt or an extra serve of protein (this will change the consistency)

When people ask me, "How do you train?" I tell people about my full-body training split, and many people seem to be shocked by this. For a long time, a lot of people have thought that when you go to the gym, you must do a traditional, chest day, back day, leg day, etc. Although this can be a very effective method, the way you go about your training is not a one-size-fits-all approach. Research is very clear https://pubmed.ncbi.nlm.nih.gov/38595233/ that both methods have a similar impact on muscle growth and strength gains when done consistently and correctly (choosing the correct loads, doing the right amount of sets, working at the right intensity, creating mechanical tension) So why do I train full body? - I don't feel as sore in my legs compared to doing a leg day, enabling me to run and play sports - I know in one session I have targeted, if not all, most muscle groups, meaning when life throws a curveball, and I can't train as much in a week, I have at least targeted each muscle group once. This is why I also program a full-body training program for my very busy clients who have unpredictable weeks. - It is in alignment with my goals of being a hybrid athlete; I am training to be strong and fast, not to be a bodybuilder So, when is a Gym bro split good? - When your goal is to build as much muscle as possible, and you don't do any running or play sports - Have a structured routine and know you can commit to getting to the gym a minimum 3-5 times a week - If it is your preferred way of training (no need to overthink it, if you like it, then go for it). So, whether you prefer a full body or gym bro split, my advice to you would always be to consider your goals when it comes to training and choose accordingly. Both have their strengths and weaknesses, but both work when done correctly. Let me know what your preferred method of training is in the comments. Happy Training!

If you're trying to lose fat but you have a busy weekend, here are some things to consider as you head out this weekend, whether it is a family event, a birthday etc. - Calorie banking - saving some calories during the day to allow to enjoy more for the event, limiting calories during the day. - Lower calorie alcoholic options - think of vodka & tequila lime sodas, zero sugar mixers or low carb beers. - If lots of food is being served and you can't track it, stick to a 1 plate policy. nothing more, nothing less. - Get a workout in and keep my steps high. These are just a few small and simple things I would do myself, which allow me to still enjoy my weekends. Hopefully, these might help you, too. Let me know in the comments some things that work for you to stay the course on the weekend with your eating! Have a great weekend.

As a community, we want to support you on your fitness journey. In the comments below, write down the fitness goal that you want to achieve by December 31st 2026. I encourage you to bring the goal to life; when you publicise it, you are more likely to achieve it!

🥣 Chicken Burrito Bowl (1 serving) Ingredients - 1 cup cooked brown rice - 150 g grilled chicken breast - ½ cup black beans (drained) - ½ cup corn - ¼ avocado (sliced) - ¼ cup fresh salsa - 20 g grated cheddar cheese - Optional seasoning: salt, pepper, cumin, paprika, lime juice Method - Cook rice as per packet instructions - Season and grill chicken, slice - Warm beans and corn - Assemble bowl: rice base → chicken → beans → corn → avocado → salsa → cheese 🔢 Nutrition Info (per bowl) - Calories: ~812 kcal - Protein: ~68 g - Carbohydrates: ~89 g - Fats: ~20 g 🔄 Easy swaps (if needed) - Lower calories → reduce rice to ¾ cup or remove cheese or avocado - Vegetarian → swap chicken for extra beans + grilled capsicum - Extra protein → add Greek yoghurt or extra Chicken breast