T. Grant Well:Being

10-20 reps of each exercise

Quality over quantity always

Maintain form

Less is more

One of the most beautiful gyms I've ever trained in 🤯

https://www.instagram.com/reel/DZKIkxGOkWW/?igsh=NHJwdGo2YXlxbzBl

☕ Coffee before my morning workout

🧊 Coffee by the pool

🥚 Protein for breakfast

🥩 Protein for dinner

🥒 Vegetables

Will miss this routine as I feel best fuelled for my workouts whilst able to relax without a care in the world

Breakfast is the same (although I will be going for pancakes before I leave!) 🥞

Side note - desserts at @seasideresort_ are incredible, the creatively is unmatched

Last photo is my standard pre flight @giraffe_restaurants breakfast

https://www.instagram.com/p/DZE6-hUjkyd/?igsh=NWVmY2R2cGFpMDRq

By doing a morning workout

Followed by a big breakfast

Pool, chill, read

Late afternoon workout

Big dinner

https://www.instagram.com/reel/DY6lfeSOL01/?igsh=cXRpcXR1MXJuZ2hu

Both back exercises

Both pulling

Got creative due to no cable machine to carry out 2 arm cable rows

Leaned back and bam, two arm row

Sat up and bam, lat pulldown

Also used this machine for tricep pulldown extensions and will be using this for overhead tricep extensions

Was semi tempted to post the first as a lat pulldown and watch the haters be quick to correct me but I'm on holiday - stressful enough having to watch the champions league final last night 😩

https://www.instagram.com/reel/DY_wHc6u9Q5/?igsh=a2ozbnoyMWIyNDNv

Aim for 10-20 reps per exercise

Focus on body control rather than speed

Focus on maintaining balance whilst going through the movements

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#core #dynamic #coreworkout #corestrength

https://www.instagram.com/reel/DY1ckJ1u9JJ/?igsh=MThvNXo1czEycG80eA==

Yesterday I tried a new cheesecake recipe but I went rogue - added cottage cheese, used "high protein" Philadelphia cream cheese and added a scoop of protein powder

Does this now make me cheesecake "healthy"?

I wouldn't go that far - but adding protein I would argue makes it healthier - by balancing out the macros

In my diet I'm trying to hit around 30% protein 40% carbohydrates and 30% fat (I don't measure this, I just go with the flow)

Cheesecake will have a higher protein content than most cakes due to the cheese - but with cheese comes high saturated fat 😱 - so in order to justify this, adding protein CAN help - but there are limits and you can't justify everything by adding protein!

Food cooked by @nadiva_pt (except for 1, 5, 6 👋🏻)

https://www.instagram.com/p/DYtYjZLiE-u/?igsh=YXNjODdudnlnbGQz

#mobility #preworkout #legs

https://www.instagram.com/reel/DYl9uKpojS0/?igsh=aDh1MWRyemhudnpz

With social media ultimately being the cause of so many negative things (there are positives too!) you may find that you are not as happy as you might be due to you always seeing what others have, are doing, how they look etc

The only person you should compare yourself to is yesterday's version of you

https://www.instagram.com/reel/DYhofSco1_o/?igsh=cjZtMWZqaGhqcnF6

Pullovers - opening up your shoulders, lats, extends your thoracic spine

Cable back flys - opens up the front of your shoulders, great for anyone with a desk bound job, driving job, helps bring shoulders down and back

Lateral lunges - best hip opening exercise, unlocking this will unlock your hips, lengthen all your adductor and medial hamstrings as well as mobilising your knees and ankles

These exercises will contribute to a better and healthier posture

https://www.instagram.com/reel/DYcfp58szir/?igsh=c2YxaHRlcGl2dzhj

We all know about protein (1g/1lbs or 1.5g/1kg) - muscle building, repair etc etc

Carbohydrates - needed for energy and the only fuel source our brain uses

Fats - primary fuel source when just living

But have you thought about your fibre?

Fibre helps with gut health, and a healthy gut results in a healthy body, immune system and brain

When looking at carbohydrates take note of the "of which sugars" section - you want that to be as close to zero as possible

High sugar 👉🏻 high insulin 👉🏻 reduced fat burning

Food cooked by @nadiva_pt 🙏🏻

https://www.instagram.com/p/DYWshsRiHXD/?igsh=MTQ1NnU5cDJnbHV4bA==

Focusing on balance and counter contraction of core muscles (as you push your heel down into the ball you are moving the opposite leg)

Legs up 10-20 reps

Legs sideways 10-20 reps

Legs down 10-20 reps

https://www.instagram.com/reel/DYSIEjfo5jb/?igsh=MWwwbXlqbmtobWY4MA==

The body doesn't mess about. If you aren't using certain muscles or joints your body will adapt accordingly

That's why keeping fit and healthy is a daily, weekly monthly and yearly thing. Not a "summer is coming up" kind of thing

In your 20s and even 30s you can get away with cutting corners. In your 40s you'll see how well you pass the test that is life and longevity

The good news? It's never too late to start

https://www.instagram.com/reel/DYMl6H2o7oN/?igsh=bmt2N3lyemE2eXpr

Upper body high intensity training

I like to do 20-30 seconds on, with 15-20 seconds rest between each set

Experiment with different holds, rhythms

Quality over quantity with this workout - better to do 20 seconds well than 60 seconds where the last 40 seconds you are barely moving

https://www.instagram.com/reel/DYEbZF4oKWR/?igsh=MWtuZW9scnNzbTFsag==

2500 for men

2000 for women

There are people out there trying to guide you, but haven't a clue themselves

Do your own research, test different methods on yourself, find what works best for you

Just because your favourite influencer is doing a detox which miraculously gives them that summer beach body you would kill for doesn't mean the detox is going to work for you. Most likely they are being paid, so take any promotion with a pinch of salt (also add said pinch to your meals for flavour 😏)

All good cooked by @nadiva_pt & eaten by me

https://www.instagram.com/p/DX9GgUaCLzr/?igsh=N296am42d2F4dzcy

It's almost impossible to progress in your fitness journey without tracking what you lift - but the one thing I don't track is my nutrition

I'm aware of what I eat, how many grams of protein I have roughly but I don't count calories, track my macros and I'll be honest, that's my biggest downfall

But I have been tracking my workouts since 2015 and have found that to be helpful in progressing in my fitness journey

It's great to see what you once found a challenge is now your warm up weights 💪🏻

https://www.instagram.com/reel/DXyhEtBokqU/?igsh=NzV5Ynh6dTFxc29q

Bicep curl ➡️ shoulder press ➡️ tricep extension

Then reverse ◀️ it and repeat 🔁

Works your biceps, deltoids and triceps whilst working on your grip strength and shoulder mobility and core stability

Narrow grip needed

https://www.instagram.com/reel/DXqsY8QCL0T/?igsh=ZWMzZTJrMGFwY2J5

The number is lower than you think - the higher the intensity the greater the number (obviously) but on average it will only be around 200-600 calories

So if you are eating in a calorie excess of 200-600 calories you won't lose weight - the phrase "you can't out train a bad diet" is accurate

Do not exercise to burn calories - exercise to improve your cardiovascular health, build muscle, improve your mobility

That being said - according to my fitness tracker when running the London 2011 marathon and Tel Aviva 2014 marathon I burned around 3500-4000 calories (but who knows how accurate that reading was!)

https://www.instagram.com/p/DXllUsiCLhx/?igsh=MW9sZXA1OHVvbDQ4ZA==