3,2,1… W/E 1/9/19

So fresh, so clean. Change has arrived, The Sunday Supplement has gone in its old format, and in its place is 3,2,1. A shorter, cleaner version, giving you a better roundup of the last week.

Each week I’ll bring you my top 3 articles or thoughts on training, 2 recipes or thoughts on nutriton, and one great exercise for you to try.

So, let’s get into it.


Everywhere you look at the moment seems to be high on the hype about the benefits of the Keto diet. While a very low carb approach definitely has merits in some circumstances, does it really live up to the hype?

My thoughts on programming are summed up really well here. Simple before sexy.

An approach I use in my own training and with clients is the idea of using the best weight you can on any given day instead of rigidly sticking with whatever you used last time. It can be tempting to look at your program, see what you weight you used last time and just go with that, and often that’s going to be about the right weight. The problem lies in not listening to your body and adjusting as you go.

If you are feeling good, and the first set is easier than normal, then that’s a really really good time to challenge yourself a little and add some more weight. If, on the otherhand, you feel a little slow and the last few reps on your first set are a grind, drop a couple of kgs off and work there.

You’ll be far better off using a load that feels like an 8 or 9/10 for effort with great technique, than either floating through your work sets or grinding out some horrible looking reps because that’s he weight you used last time and you’ll be damned if you’re going lighter.

Listen to your body, and adjust the loading as appropriate, there is a load more progress available in the long run when you do.


This is one of my go to breakfasts that fuels me up for a full morning of client sessions and training afterwards.

Admittedly, this is less cooking and more putting things into a bowl, but I’m all about making things as simple as I can!

Banana choc overnight oats.

Time – 3-5 minutes/ 7 hours.


2 scoops of chocolate protein powder

1/2 ripe banana

1-2 cupped handfuls of oats

200 – 250ml of milk

Put the banana, protein powder and almond milk in a blender and blitz till smooth.

Pour it over the oats and stir well. Leave the mix in a sealed container in the fridge overnight (at least 6-7 hours).

They’ll be ready for an awesome breakfast or to take later to refuel after a hard training session.

A topic I talk to at least one client about each week is the idea of better instead of best. If you are constantly aiming to make your meals just a little bit better, rather than trying to make them perfect every time, you free up a lot of room to enjoy some of the foods you love and still make progress.

It’s not about being perfect at meal times, unless you are planning on getting up on stage in your sparkly pants and flexing, it’s about making good choices and eating the appropriate amounts of food most of the time.

Chances are you need to eat a little more protein, a few more fruits and veggies, and reduce the carbs serving sizes a little to see progress. You may need to cut a snack or 2 out of your day, or swap the cupcake for some chopped veggies or a protein based snack.

Making a few slightly better choices each day can make a massive difference.


An exercise I’ve been using a bit more with a few clients is the hollow body press. It’s great for building some endurance in your abdominals and teaching you how to brace against a shifting load.

I’m showing it here using a loaded barbell in the landmine attachment, but you can do it with any loading you want. In fact I most often use a KB to load mine.

Coaching tips:

If you can keep your feet off the floor then great, but if you find yourself wiggling about a lot, put the heel of the foot on the working side down on the floor to help.

Pressing just in front of your body is good when starting this exercise, but try to move the load out to the side more as you get stronger.

Try to keep as long a torso position as you can.

2-4 sets of 6-10 reps per side.




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