Protein Periodisation 🍗🍖🍳🥩🥓🐓 • • Sounds boring as fuck right? ✊🍆💦 • • In a nut shell.... Spreading your PROTEIN intake over 3-4 meals evenly so you can easily hit that protein intake...saving all them important ganizzzz 😐 • • Example Aim for 1.5g per KG in weight • • Example you weight 70KG • • Protein goal 105g per day.. • • Spread it out that’s only 35g per meal • • Have toast and jam for breakfast.. which has fuck all protein that daily target is harder to it 🎯 • • Have a high protein breakfast, that target is far easier to hit 😃 • • Check this simple low prep Higher Protein “SISU Frittata” (search my fitness pal) • • Ingredients 10 Heck Sausages 500g Egg Whites 5 Eggs 50g Reduced Fat Cheese Chill Flakes Almond milk Fuck load of spinach • • 4 Servings Cal - 397 Protein - 39g Carbs - 2.7g Fat - 23g • • Perfect for high protein breakfast or on a Ketard Diet 😃

My top 5 exercises to a BIG Back: 1. Deadlift- The king of all back exercises I consider to be is the deadlift for the way it builds mass in your back and strengthens so many major muscle groups. The ideal rep range for hypertrophy, or muscle building, is 8-12 reps with moderate weight, 3-4 sets with each exercise. 2. Barbell Bent Over Rows - These help target the lats, teres major, middle trapezius, rhomboids and posterior (rear) deltoids. 3. The Single Arm Dumbbell Row - these target each side of your back with moderate to heavy weight. 4. Rear Deltoid Dumbell Flyes - These also target the upper back and, since you’ll use light weights for this one, you can really improve the landscape of the upper back. 5. Pull-ups - The pull-up is the toughest bodyweight move there is and is essential to any mass back building programs. This has the ability to target many upper body muscles and leave them quivering as pull-ups. Coach Adam

Can you eat chocolate every day and still lose weight?? * Here is the good news.. * YES 🤷 * Theoretically if there is more calories going out VS calories going in. * But…This is a big butt * It is far easier to rack up your daily calorie allowance with chocolate. * The point I am getting at is, we need to break this association that certain foods are "GOOD" or "BAD" for us. * One Chocolate bar doesn’t make you fat…As one salad doesn't make you thin * Instead of focusing on certain meals or foods, look at the bigger picture…YOUR WHOLE DIET * Ask yourself: * Is the majority of your diet shit? 🍕🍰🍔🍩🍟 * WHAT's the Solution: * ✔️You need foods in your diet that you enjoy and like ❌Do not cut everything out..you will be setting yourself up to fail my friend. ✔️Eat these foods in moderation ‼️If you cannot trust yourself with a Kit Kat have a less desirable alternative..Having a less desirable option = Less over consumption‼️

Was your New Years Resolution to get fit or healthier and you're still yet to start something? At SISU•FIT we understand stepping into a gym for the first time can be daunting, but unlike your average gym, our Coaches are with you every session, to build your confidence and knowledge to reach your goals! Our exclusive memberships are nearly full, join our next Health Screening for a work out session and come see what the SISU•FIT community is all about

When is the perfect time to start something? No day will ever be 'the day' No condition too 'ideal' No sequence of event just 'right' But that is the secret to success, knowing there will be obstacles and hustling to overcome them. You do the WORK because the reward is the work itself. No matter what roadblocks there are, you BUST through them! When you Hustle, distractions fade away. SISU•FIT lets "HUSTLE"

🔥🔥🔥What’s the best exercises to burn fat 🔥🔥🔥🔥 Insert Questions Below 💡😬🏃‍♂️

Facebook Live 8:15pm Live Q&A With Grimmy What’s the best exercise to burn fat?? 🔥🔥 What do you think is the most effective? HIIT?? Fasted Cardio?? Weight Training?? Running??? Spin??? Steps?? Sex??? 😉 Comment below with any question or even better tune in and ask me 😎🏃‍♀️🔥

Food Friday Winner winner chicken dinner ... Quick Piri Piri Chicken 🐓 Serves 4 Ingredients: 2 Tbs olive oil 1 Tbs paprika 1 Tbs oregano 1 Tbs honey 1 tsp Apple cider vinegar or white wine vinegar Salt and freshly ground pepper 8 chicken thighs or legs or a mix of both ( I used 6 thighs and 2 legs ) - skin on and bone in 1 red pepper sliced 2 corn on cob cut into 3 chunks 8 asparagus spears 200g Brussel sprouts halved 6 birds eye chillis deseeded and finely chopped 4 garlic cloves peeled and halved Method * preheat oven to 210c fan * Put the olive oil, oregano, paprika, honey, vinegar and salt and pepper in a large bowl and whisk together * Add the chicken, peppers, corn, Brussels, chillis and garlic and mix to coat everything * Tip it all out into a large roasting tray and cook in the oven for 20- 30 mins or until the chicken is cooked through (all ovens vary) * Add asparagus when 15 mins left to cook I know Brussels?! But so good roasted! And packed with vit c 😍 Macros - based on 2 chicken thighs Calories: 461 Protein: 49g 💪 Carbs: 20g Fats: 20g If you are restricted with calories you can use skinless chicken to reduce calories on this meal . Enjoy Coach Carly

Suffer with lateral knee pain?? • • This could be caused by a tightness of the IT Band . The Iliotibial band is a large tendon running down the side of the leg from the hip. • • If it gets to tight it rubs painfully over a bump of bone at the side of the knee. I personally suffer with this when training legs frequently or running. • • The IT Band is extremely difficult to stretch properly ..... introducing the foam roller 😬😬 Ouch I hear you cry ? Yes this is a painful experience if you have very tight ITB but if used frequently it does get easier . A great way to relieve knee pain and also reduce the risk of injury. Top tips : * Place the top leg on the floor instead of on top of lower leg for a less intense massage * Place the roller just above knee (do not roll over joints) * Roll towards the heart * Stop on any really tight points and niggle around on them until you feel some release I also advise rolling all the muscles surrounding the ITB ... the glutes, hip flexor (for me especially the TFL) , hamstrings and quads. If you would like any tips or help with foam rolling please ask any of the coaches at SISU Thanks Coach Carly

Triceps and elbow pain! This is an exercise to help with any elbow pain while doing tricep exercises. Its also an important movement for building the long head of your triceps. The classic skull crusher and cable tricep exercises can become painful on the elbow at times. They’re also not sufficient movements to train and stretch the entire tricep muscle. In order to train all three tricep heads, overhead stretching and a pullover or shoulder extension motion must be incorporated. This is because the long head of the tricep originates on the scapula and assists in shoulder extension. This movement involves eccentric lengthening of the triceps followed by a roll to create a mechanical advantage in the concentric portion of the movement. This is a basic loading pattern for tendon based injuries. It can also be an effective time under tension movement for long head triceps hypertrophy. I highly recommend it and my favourite to do it is with kettle bells. Coach Adam

"We Do Not Exercise, We Train" At SISU-Fitness-Centre Every time our member's turn up to a workout they are ready to TRAIN There's nothing wrong with exercise... But if your goals are SPECIFIC and TIME bound every session is an opportunity to move closer to that end GOAL Training is stepping into SISU_Fitness_Centre with a purpose every session to achieve and learn something new with every workout and always move forward

A Guide To a Flat Stomach 🔥