AAFitness

NO MORE LOW BACK PAIN (TRY THIS!) Ever since starting my own fitness journey, I have been very interested in how to prevent low back pain as well as exercises to really strengthen the lower back. This is why I completed the 'Active IQ Level 4 Certificate in Physical Activity and Lifestyle Strategies for Managing Low Back Pain' when I became a qualified personal trainer. In my opinion, I think a great strengthening exercise for the lower back that anyone can do easily at home is by using a HYPEREXTENSION machine. I've put it in this picture and I like to use it lots with my own training. Again, in my opinion, by strengthening the muscles in the lower back (e.g. erectors, lats), this will benefit spinal alignment and reduce the risk of anyone experiencing a slipped disc in the future. If you're interested in my customised meal plans or personal training services then feel free to message me on here or send me an email --> [email protected]

HOW TO BUST THROUGH A WEIGHT LOSS PLATEAU I'm going to focus on one method of busting through a weight loss plateau because otherwise, I could talk about many different approaches. When focusing on losing fat and decreasing calories, it's inevitable that you will hit a weight loss plateau at some point. Sometimes weight loss plateaus just happen one week for some reason, but if you're finding your weight has stayed the same for a long time and you can't get below it, it's likely you've hit a weight loss plateau. If you are someone in this position, here is what you need to do. Increase your calories by roughly 500 for one day, so if you have been at a weight loss plateau when eating 1800 calories per day, increase this number to roughly 2300 calories for one day, then after that decrease your calories from 1800 to 1750 per day and you should find your weight starts to slowly decrease again. This manipulation of calories helps with leptin production (fat burning hormone) and the thermongenic effect of eating additional calories in one day will help aid fat loss over time. If you'd like to find out more behind my explanation then feel free to message me. If you're interested in my customised diet plans I make for people to help them lose fat OR you'd like to find out more information about my personal training services, feel free to message me on here or send me an email --> [email protected] Cheers! #weightlossmotivation #weightlossjourney #fatloss #muscle #sixpack #physique #feelgood #wellbeing #mentalhealth #getfit #getstrong #iifym #flexibledieting #healthylife #healthyliving #healthylifestyle (at Horsham)

SEEING FAITH RXD AT BODYPOWER 2018 WAS AWESOME! BodyPower is a fitness expo where lots of health/fitness influencers, companies, brands, all come to one location in Birmingham and provide opportunities for people to meet people they follow on social media, there are CrossFit competitions, supplement stands, weightlifting seminars etc. which is great fun. However, the main reason for me going to BodyPower was to support the brand @faithrxd and so I could see the people involved with it again after last year. It was such a pleasure being able to speak with everyone at the Faith Rx’d stand this year and I just wanted to say thank you for a brilliant day. I am aiming to compete in CrossFit whilst representing Faith Rx’d in the future because I love their message (see below). 1) Faith 2) Family 3) Fitness The list above is a list of priorities. Faith Rxd combine Christianity and fitness together to help spread the message of the Bible and show others how the Bible/Jesus is still so relevant to all of us in this day and age. If you’d like to find out more about Faith Rxd, go and check out their Instagram Profile - @faithrxd @faithrxduk Have a great day! #crossfit #crossfitgames #weightlossmotivation #fatloss #healthylife #healthylifestyle #healthyliving #powerlifter #feelgood #mentalhealth #wellbeing #getfit #getstrong #strengthtraining #weightlifting #bodybuilder #bodybuilding #athlete #fitfam #active #sportswear #christianity #powerlifting #gym #workout #workingout #fitnessmotivation (at Horsham)

NEW VIDEO WITH AN EPIC PROTEIN RECIPE I fully understand how cheesy the posing looks in this picture, but I gotta do it to get people to click on my YouTube video haha! Link to the video is in my Instagram Bio! I posted my weekly YouTube video a couple hours ago where I talk about my approach to training and nutrition going forward after watching/talking to CrossFit athletes this past weekend at the BodyPower Fitness Expo 2018. The expo was epic, I’m going to do a proper social media post on it in the next few days. I also show you a lovely tasting protein recipe which I enjoy eating daily at the moment ever since having it again recently. If you’re interested in the services I offer as an online nutrition/diet coach or personal trainer, please don’t hesitate to send me a private message or send me an email —> [email protected] Cheers! #weightlossmotivation #fatloss #bodytransformation #nutrition #exercise #physique #mensphysique #bodybuilder #ripped #shredded #sixpack #abs #workoutmotivation #fitnessmodel #powerlifter #crossfit #crossfitgames #feelgood #wellbeing #mentalhealth #healthylife #healthyliving #healthylifestyle (at Horsham)

ARE YOU GOING TO BE AT BODYPOWER 2018? I am so thankful for all the people who I have had the pleasure to connect with on social media through YouTube, Facebook, and Instagram, throughout the time I first started posting content around the topic of fitness and weight loss in 2014. I am going to be at the BodyPower Expo 2018 tomorrow at the NEC in Birmingham - if you’re also going to be there, I would love to say hi and have a chat! Let me know if you’re going by commenting on this post or messaging me privately. Have a great weekend! #bodypower2018 #bodypower #weightlossmotivation #fatloss #healthylifestyle #healthylife #healthyliving #feelgood #fitness #fitnessmodel #fitnessmotivation #workout #workoutmotivation #physique #mensphysique #bodybuilding #bodybuilder #powerlifting #powerlifter #athlete #crossfit #crossfitgames (at Horsham)

HOW EATING VEGETABLES CAN MAKE LOSING WEIGHT EASY? People have the misconception that eating more will surely make them put on weight, but I am challenging this! Carbohydrates, protein and fats are the three macronutrients that make up a person’s diet and they all have their role in a good, balanced diet. However, the main factor which will determine whether a person puts on weight or loses weight is CALORIES. If you eat more calories than you need, you will gain weight, if you eat less calories than you need, you will lose weight, SIMPLE. Picture this —> a standard bar of dark chocolate will contain roughly 540 calories per 100g, it looks like a pretty small amount as well right when you see it? Listen up! To get the equivalent calories of this dark chocolate from cucumber, you would need over 3.3kg worth of cucumber, that’s huge! You get my point? By eating more vegetables/fruits during a weight loss diet, you’ll be able to increase the volume of food that you’re eating which will psychologically make you feel like you’re trying to put on weight, when you’re actually losing weight! This will help settle those hunger cravings as you’ll feel satisfied for longer. And I don’t know about you, but when I put reduced sugar and salt tomato sauce on my veggies, it’s almost like having a healthy version of french fries?? Ok maybe not lol........ If you’re interested in the services I offer as an online nutrition/diet coach or personal trainer, please go ahead and send me a private message or send me an email —> [email protected] Cheers! #weightlossmotivation #weightlossjourney #fatloss #nutrition #healthylifestyle #healthyliving #healthylife #eatclean #eatwell #healthyeating #healthyfood #calories #exercise #motivational #motivation (at Horsham)

TIPS FOR EXERCISE MOTIVATION This is the thumbnail from my latest YouTube video where I take you through an entertaining, fun day of eating as I’m going through my lean bulk. Check out the video by clicking the link in my Instagram Bio! 1) INSTAGRAM - follow someone who's body or physique you'd like to have. 2) TRACK YOUR PROGRESS - look back at the progress you've made so far with your weight loss diet if you're feeling down that the scale isn't moving. 3) GIVE YOURSELF A REWARD - after every gym session, give yourself a small treat so you feel motivated to complete the workout. 4) GYM MEMBERSHIP - if you pay for a gym membership, you'll feel like you need to get your money's worth. 5) JOIN A DIET GROUP - if you share you progress with others, you'll want to be sure that you make progress every week so you can show off. 6) THINK POSITIVELY - think of the end goal and that you will achieve it one day. 7) GET PAID! - if you do a run for charity then you are doing it for others and for a charity. If you’re interested in my nutrition coaching or diet plan services so you can tone up, lose fat, build muscle, and get in shape, feel free to message me on here OR send me an email —> [email protected] #weightlossmotivation #weightlossjourney #fatloss #dieting #nutrition #caloriecounting #calories #flexibledieting #iifym #healthyeating #eatwell #eathealthy #healthylifestyle #healthyliving #healthylife #feelgood #wellbeing #mentalhealth (at Horsham)

I NEED YOUR FAT LOSS IDEAS First of all, if you’d like to check out the video I just uploaded, I’ve left a link in my Instagram bio and I show you how my physique is currently looking whilst doing my CrossFit/bodybuilding training. The main question I have for you though is that I’m currently in the process of making an online course which I’m going to publish on a platform called ‘Thinkific.com’. I want to make sure I cover every problem someone has when it comes to losing body fat so please may you let me know by commenting on this post —> ‘What is your biggest challenge when it comes to losing body fat?’ Thank you for all your help in advance and if you’re interested in my paid online coaching and customised diet plans series then please do get in touch by messaging me on here or sending me an email —> [email protected] Cheers! #weightlossmotivation #fatloss #eatclean #eatwell #dietfood #dieting #flexibledieting #iifym #mealprep #healthyeating #healthylifestyle #healthyliving #healthylife #nutrition #calories #caloriecounting #sixpack #abs #getfit #getstrong #wellbeing #mentalhealth #toned #weightlossjourney #bodytransformation (at Horsham)

LEAN BULK PHYSIQUE UPDATE VIDEO To watch the video, click the link to my YouTube channel in my Instagram Bio! In my latest YouTube video, I show you how my physique has progressed after lean bulking for 32 weeks, there’s training footage from my recent squat session which didn’t go too well, I tell you my plans for my YouTube channel, and I discuss the topic of photo editing on social media because it can be very deceiving! Hope you enjoy the video! #weightlossmotivation #fatloss #physique #flexibledieting #iifym #healthylifestyle #healthylife #healthyliving #healthyeating #eatwell #eatgood #eathealthy #healthyfood #exercise #nutrition #getfit #getstrong #strengthtraining #weighttraining #sixpack #abs #aesthetics #ripped #shredded #dieting #calories (at Horsham)

DON’T DRINK PROTEIN SHAKES DEBATE This is a screenshot from the video I’m referring to in this post. I made this video back in May 2016 and it has been one of the most popular videos on my channel in regards to the number of views it has. This is clearly a topic people feel strongly about! I’d encourage you to watch the video because I’d liked to know what you guys think about this topic in regards to whether protein shakes are needed to gain muscle and burn body fat. If you’d like to watch the video, there’s a link to my YouTube channel in my Instagram Bio! Hope you enjoy! I’m an online diet coach and online personal trainer. My job is to make individualised diet plans for people to help them lose fat and get in shape around their current lifestyle so it’s easy to do. If you’re interested in a service like this, feel free to message me on here to find out more. Cheers! #weightlossmotivation #fatloss #proteinshake #protein #eatwell #eatclean #cleaneating #healthyeating #caloriecounting #calories #feelgood #healthyliving #healthylifestyle #healthylife #flexibledieting #iifym #eathealthy #getfit #getstrong #weightlifting (at Horsham)

HAVE YOU EVER HAD THIS PROBLEM? I notice this when I do back squats so I thought I’d mention it today just in case you experience the same thing and then I’ll give you the ways I’m using to resolve the problem. I personally find when coming up from the bottom of a squat, I seem to always end up leaning more to my right side so it almost feels like my right leg straightens first just before my left leg does. This is very common and the reason for this happening is due to the fact that one leg maybe slightly longer than the other due to tight hips, tight hamstrings, a slight pelvic mis-alignment etc. The way I’m dealing with this is to stretch my IT band, glutes, hamstrings, and quadriceps on a daily basis and I recommend you guys do this if you’re suffering with the same problem. It’s also worth checking the shoes you wear on a daily basis to see if they are supporting you correctly and not causing you to walk in a strange way by leaning more to one side. Hope this helps! I’m an online diet coach and online personal trainer. My job is to make individualised diet plans for people to help them lose fat and get in shape around their current lifestyle so it’s easy to do. If you’re interested in a service like this, feel free to message me on here to find out more. Cheers! #weightlossmotivation #fatloss #healthyliving #healthylifestyle #healthylife #crossfit #feelgood #running #runner #eatwell #eathealthy #exercise #nutrition #mentalhealth #aesthetics #strengthtraining #weighttraining #getfit #getstrong #training #athlete (at Horsham)

MY FAVOURITE EXERCISE CLOTHES My mum introduce me to this brand recently and I would like to say thank you to @bamboo_clothing and my mum for telling me about this clothing brand. In this picture, I’m wearing the Long-sleeve Contrast Stitch Bamboo Baselayer in grey and the Arm Panel Bamboo Sports T-Shirt in red on top of it. I’ve found these clothes to be very comfortable to do long runs in and I never feel uncomfortable when sweating in these clothes. Other shirts I find hold the sweat and are quite constricting when this happens but with BAM I never get this problem. Make sure to check out their Instagram page - @bamboo_clothing I’m an online diet coach and online personal trainer. My job is to make individualised diet plans for people to help them lose fat and get in shape around their current lifestyle so it’s easy to do. If you’re interested in a service like this, feel free to message me on here to find out more. Cheers! #weightlossmotivation #getfit #exercise #nutrition #healthylife #healthylifestyle #healthyliving #healthymind #mentalhealth #wellbeing #running #runner #weightlifting #strengthtraining #fatloss #dieting #aesthetic #crossfit #mindset #bamclothing (at Horsham)

ANY NATURAL BODY TRANSFORMATION TAKES TIME In this video, I’d be interested to hear your opinion but I talk about the problem in regards to when people think they’re too unfit or they have too much bodyweight to lose, so they think to themselves that they’ve gone too far to be able to do any kind of weight loss/fitness transformation. If you feel like you’re in this position, don’t feel discouraged and really try to focus on small goals which are achievable and this will help you to complete the transformation you want in the long term. Link to the video in my Instagram Bio! Cheers! If you're looking for a diet coach and online personal trainer then feel free to message me, I'd love to coach you! #weightlossmotivation #bodytransformation #fatloss #caloriecounting #flexibledieting #iifym #bodypositive #mentalhealth #wellbeing #healthyliving #healthylifestyle #healthylife #healthyeating #dieting #diet #healthydiet #eatwell #eathealthy #healthyfood #cleaneating #eatclean #getfit #exercise #nutrition (at Horsham)

Check out my recent YouTube video where I show you the most emotional set of squats I’ve ever done - there’s a link my most recent YouTube video in my Instagram bio, see what you think, I’d love to get your feedback and ideas of what videos you’d like to see in the future! Just to reassure you as well, if you’re someone who has recently started weight training, you may find with squats and deadlifts that you feel light-headed after performing the exercise. This is just because you’re having to hold your breath and tighten your core before each repetition, so essentially you’re not breathing for 2-3 seconds whilst generating power to lift the weight properly. Therefore you’re essentially starving your brain of oxygen for a few seconds which is why you may need to take a couple of breaths between each rep in order to regain some oxygen back because you’ll be in an oxygen debt after holding your breath and expending lots of energy with each repetition. Hope that makes sense. If you’re interested in my online coaching services as I’m an online nutrition coach and online personal trainer, let me know by sending me a DM on Instagram and I can chat with you and let you know more information, cheers! #weightlossmotivation #fatloss #crossfit #crossfitgames #iifym #flexibledieting #healthylifestyle #healthylife #healthyliving #mentalhealth #exercise #nutrition #workout #workoutmotivation #physique #sixpack #shredded #dieting #ripped (at Horsham)

MY LEAN BULK PHYSIQUE DIET & EPIC EASTER SUBS! I had a great laugh editing and filming this video because of what happened in the restaurant when myself and tried filming ourselves eating sub sandwiches! You’ll also learn about what I eat to get stronger, stay lean, and become more athletic. In addition, there’s obviously an epic intro to start off the video (well hopefully you’ll think it’s epic hmmm) Click the link in my Instagram Bio to watch the video! Cheers! #weightlossmotivation #personaltrainer #nutrition #flexibledieting #iifym #healthyeating #eathealthy #healthyfood #eatwell #healthylifestyle #healthylife #healthyliving #feelgood #mentalhealth #exercise #physique #dieting #mealprep #abs #sixpack

FAITH OVER FATIGUE This is something new I’m trying every Monday on Instagram where I post a motivational quote either I have made or that I really like. Do bear in mind that some of the ones I come up with may actually already exist but I just haven’t come across it myself yet haha! I created this quote myself and the main message behind it is to tell people that you can overcome negative situations through faith. This can be having faith in yourself but I coming this from a Christian faith perspective. Honestly, when I’m training, I like to think of this quote because one of my goals is to compete in CrossFit at the highest level whilst representing @faithrxd to introduce others to the Christian faith by my sporting abilities. I don’t mean this to sound arrogant by the way, I just mean ‘sporting abilities’ as in —> show people the sporting abilities I have, whether they be good or bad. So, when I am training and it’s becoming really difficult to push a certain weight or complete a specific workout, I just think that my faith in God will always beat any feelings of fatigue, and this keeps me going. What quotes do you guys like? #weightlossmotivation #crossfit #crossfitter #crossfitgames #workoutmotivation #athlete #fatloss #mentalhealth #mentalhealthawareness #getfit #getstrong #weightlifting #powerlifter #passion

REDUCE HUNGER BETWEEN MEALS There are many zero/low calorie options available that will significantly suppress your appetite, and therefore help you with your weight loss. Here are some examples —> black coffee, cold brew, tea, low calorie squash, Hartley’s 10-calorie jelly pots, salad, low calorie boiled sweets, low calorie ice cream, lots of water etc. If you guys are interested in my online coaching/nutrition services then please message me or send me an email —> [email protected] I’ve also just uploaded the second episode of my YouTube video course called ‘How To Lose Fat and Gain Muscle’, check out the video by clicking the link in my Instagram Bio! VERSE OF THE DAY - 2 Corinthians 5:21 - 'God made him who had no sin to be sin for us, so that in him we might become the righteousness of God’ #healthyeating #eathealthy #weightlossmotivation #fatloss #weightlossjourney #dieting #mealprep #sixpack #abs #cutting #healthylife #healthylifestyle #healthyliving #nutrition #feelgood #wellbeing #mentalhealth #getfit #getstrong #exercise #foodprep