Motivation is incredibly important in achieving your goals regardless of what they are. But I want to clear something up that bothers me about the fitness industry. It's mainly an issue of semantics but I still find it important. Everyone repeat after me: Motivation is not a a picture of a guy with a 6 pack in perfect lighting, a woman with a push up bra and make up on and it is definitely not a quote on the internet that says "no pain, no gain" Motivation is by its definition is a reason to do things From the oxford dictionary: "A reason or reasons for acting or behaving in a particular way." The things I listed above might be inspirational to you depending on what your situation is again from the dictionary: "The process of being mentally stimulated to do or feel something, especially to do something creative." So for me, my motivation is wanting to look good naked and getting fit and strong so I can keep up with the two kids in my family. My inspiration comes from lots of places, not limited to people doing incredible things in gymnastics, weight lifting, body building, cross fit a huge variety of sports.

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Foam Rollers also make great car tunnels, just another reason to invest in one for your house if you have kids or an interest in self myofascial release. 💪

I've had a huge amount of posts come up in my feed lately asking the authors audience prefer weights or cardio. What they're really asking though is do you prefer lifting weights or running/cycling/swimming/ect... The truth is though: There's no difference between weights and 'cardio' Both are resistance training, one uses external resistance such as a dumbbell or barbell and the other uses your own body. The intensity at which you work and the duration of that intensity will dictate how hard your heart and lungs have to work shuttling oxygen and nutrients to your muscles to allow you to perform that exercise. So which should you do? Both. If you enjoy running then run. If you like lifting weights then lift away. But unless your a genetic miracle then don't limit yourself to doing weights or 'cardio', your body will thank you for doing both.

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If you're like me then spending hours each day in the gym working out isn't an option. I like my workouts short and intense, which means I don't have time to stand around for 5 minutes between sets. Antagonist super sets (two exercises working opposing muscle groups) are a great way to get more work in to a session in less time. One of my favourite combos is Chin ups and overhead presses. Give it a go yourself 4 sets of 6-8 chin-ups (assisted or weighted depending on your ability level) Superset with 4 sets of overhead presses with 8-10 reps. 💪 I also have a favour to ask today! If your enjoying the content and want to keep seeing more then please share my page with your friends and family. To sweeten the deal if I can get 5 new page like by Midnight I'll post up an absolute calorie killer of a workout tomorrow in preparation for Easter. 💪

Alright so to go along with the post earlier the right answer was lunges! For this leg scorcher your going to want a weight that lets you perform between 6-8 reps. With minimal rest between change of legs/exercise perform - 6-8 repetitions of lunges on each leg - 1 rep short of failure goblet squats performed with a slow controlled descent and pause at the bottom of each rep. - bodyweight squats till your legs are screaming. - rest 60 seconds and then complete again trying to get to the same number of repetitions on each exercise. Let me know how you go 💪

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If some one can correctly guess what exercise a single heavy dumbbell can be used for in my workout today I'll post up a great rep scheme for it for everyone to try. 💪

Tip of the day: Facepulls are a great way to train the muscle in your upper back that help balance out sitting in front of a computer or hunched over your phone. My favourite way to do them is for high reps with a resistance band, it's hellishly uncomfortable but incredibly effective.

I'm currently in the process of setting myself up to offer Online training. Because of this I'm also in need of a couple of test users to follow my training program for a 1-2 month period. This would include following an exercise program (customised for you) as well as adjusting your eating/diet based on my recommendations. For more information send me a message or leave a comment below and I'll be in touch with you.

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So in my opinion there are no “best exercises” there are exercises that are better suited to reaching your goal. There are exercises that suit your body and strength levels better. But there is no exercise that is definitively better then another. I liken this to nailing two pieces of wood together, sure I can use a screwdriver to do it. It would probably end with me injuring myself and taking a lot longer to get the desired result, but I could do it. Or I could be smart and just get a hammer. In the world of fitness this could mean that instead of doing bench press you do pushups because they’re kinder on your shoulders. It could mean doing the leg press instead of barbell back squats because of a back injury or because you can better maximize the time under tension on your legs because your unfamiliar with the back squat. Everyone's bodies are different and everyone's strength/experience is different which means the exercises best suited to you are going to be different. Don't force yourself into some one else's program.

If while reading an article about the benefits of certain supplements the author says to buy the supplement(s) from the site you are reading the article on you need to: a) Recognize that what you are reading isn't an informative article its an advertisement. Followed by looking for independent research into the supplement b) immediately purchase the supplement with out any other research c) look online for a cheaper option