The Sunday Supplement W/E 3/3/19

Heading into the month of March, and I don’t know about you, but I’m loving that it’s getting lighter earlier each morning! Add to that the amazing weather at the start of the week (it hit 18C on my car thermometer on Monday!) and I’m feeling pretty good.

It’s been a fun week on IG:

The difference between “healthy” and “normal” options may be less than you think…

6 simple ways to improve your dietary adherence

Ways you can make progress in the gym

Plank progressions

Articles of the week

A load of data on Precision Nutrition filtered down to show what really matters for fat loss

Everything you could ever need to know about Creatine

The top nutrition myths that just won’t die

Are carbs good or bad?

7 tips for pain free deadlifting

How much muscle can you pack on in a month?

All about DOMS

Have a read through those, and I’d love to hear your thoughts!

Conditioning workout of the week

This weeks conditioning is inspired by an online clients quest to hit a 5K bike ride in 10 minutes or less.

Your workout is to cycle 2km at around 90% max effort, then using either a heart rate monitor or the HR grips on the bike, rest till you get down to 60% of your max HR (Max HR = 220-age for men, 225-age for women) then repeat for 3-5 rounds.

The rest times become individualised as your recovery between rounds is down to individual fitness, stress levels on the day and a few other factors. As a guide, 2km should come in around the 2 minute mark.


Have an awesome Sunday!



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