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5 Ways To Set Yourself Up For A Successful Day

Did you know that the first 5 minutes of every morning can make or break the day? Think about it. If you hit “snooze”, nap in bed, skip your shower, start scrolling social media, how do you think you’ll feel? Lazy, unfocused, no motivation. How about if you get out of bed, grab a drink of water, write down your plan of attack for the day, then head for a shower? Now you feel fresh, focused, and ready to rule the day << No “snooze”! Don’t hit the snooze button. Those extra few minutes won’t make you feel any less tired. But they will put you on the back foot, rushing and stressed. Plan your day. This could be journaling, writing a to do...

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5 Must-Have Muscle Foods

Ever wish there were some magic foods that would slam 10lbs of muscle onto your body in a week? Well, I definitely can’t let you into that secret - cos it doesn’t exist!  But there are some foods that will massively increase your muscle-building potential. Make sure you’re not missing out on any of these go-to nutrition power foods. The Fundamentals Of Muscle GainThe key to gaining muscle is taking in more calories than you burn, lifting heavy enough weights often enough, and consuming amino acids (via protein) at regular intervals. That’s the basics. But certain foods are better than others to help your body add muscle, and hang on to the muscle you’ve already built. -Red meat: all animal protein is...

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4 simple ways to beat hunger and stop cravings ( Don’t Ruin Your Diet)

Don’t Ruin Your Diet! (Hungry? Read This Now!) You know what can ruin a fat loss diet in just a few minutes? Hunger…cravings…and giving in to a bingeWe’ve all been there (yep, even me) and I know what a miserable feeling it is. As if it’s not bad enough to feel hungry on a fat loss diet, then you have the regret and bad feelings when you’ve cheated on your diet. Over-eating, cheating, bingeing - whatever you call it, it can be disastrous for your fat loss. >> Calories: you could easily overeat by 100s or even 1000s of calories in less than an hour!>> Mindset: overeating when you’re meant to be dieting leads to a spiral of negative emotions>> Momentum: it’s difficult to get back...

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What Is The best Workout Routine For Busy People?

Most training experts will say you have to train a certain number of times per week to make progress. But let’s be real. I know all about being busy! And I know you’re busy too. It’s just not always possible to train 5 times (or whatever the gurus say). So what can you do if you can’t train the “optimal” amount of times per week? You push on, doing what you can, making the most of the time you have. Question: is “something” better than nothing? Or is there a training baseline you need to hit? I truly believe any training session or burst of activity is worth it. Think about it this way. If your car’s gas tank was empty, would you wait until you...

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Muscle Building Diet: When SHOULDN’T You Eat 4-6 Times Per Day?

How many times have you heard people say you need to eat every few hours to build muscle? Is it true? Yes - eating every 2-4 hours might be best for protein synthesis BUT also No - if your schedule doesn’t allow for it, then it isn’t optimal for you! I truly believe the “best” way of eating (and of training, too) is whatever you can stick to. I could give you the most “perfect” plan in the world. But guess what… if you can’t actually do it every day, then it’s not going to work for you! That’s why all the plans I write for people are fully personalized to suit your life - check it out at I Am Dedicated. “Better” is preferable to...

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