1 banana 1 serve of protein 100g mango 1 teaspoon honey 1 tablespoon peanut butter Guess the macros 👇👇

Nutrition doesn’t have to be hard, or boring, or flavourless. It should be simple, effective and based around foods & meals you enjoy. Check out some foods & ways I make the process easier & more time efficient 👌👌 If you want to know more about nutrition, drop your questions below and I’ll answer them for you 😎

Motivation comes and goes. Discipline sticks with you. And, knowing that the goal or “the thing” you want to achieve is going to be hard sets you up for a better chance of success when you’ve instilled those qualities like discipline & commitment. If we only ever did things when we felt like it, we wouldn’t get much done, this is why we shouldn’t rely on motivation. When things are fresh and new, it’s exciting, but that excitement quickly declines when you’re hit with the reality of the time, effort and sacrifice needed to achieve anything meaningful. Build discipline and daily habits that set you up forever.

I swear every year goes quicker and quicker, and I think I say that every year too. It’s December! Wow! This is the time of year where people start to “wind down” after a big year, but it can also be a little trap where we wind down too much and can end up falling out of our structure (our structure being - training, nutrition, recovery). Don’t get me wrong, everyone deserves a break, or to back off for a while, it’s the festive season. But, we can’t loosen the reigns at the expense of falling too far off routine, and find ourselves out of shape and a few kilograms heavier then we should be. If you stay 70-80% adherent to your nutrition & still keep training a couple of times per week, this will be enough to maintain without heavy consequences. Results are built on consistency. Don’t let the Christmas buzz steal your consistency. Who keeps their normal routine through Christmas 🎅🏻

We should always think about keeping a neutral spine in exercises like the squat & deadlift, and sometimes just changing our head / eye position can make a big difference. Everyone will be different. Some people might need to look down more then others, some people might need their chin tucked more then others and so on. A good start point for eye level is usually looking down at where the floor meets the wall. We want a nice neutral spine from the neck lol the way down. And were we go through a quick demonstrations, check it out!