HARD WORK AND CONSISTENCY = RESULTS. Alex is 10 weeks into her Bridal Package with Matt G and has lost 10KG in bodyweight and we’re not even finished yet. Alex’s sessions include a range of strength, cardio and functional training whilst maintaining a high protein diet with a slight calorie deficit.

Losing weight doesn’t have to be complicated – stick to the basics and be consistent.

Good work, Alex! ????????????

The shoulder is the most moveable joint in the body. Jack takes you through 4 of his favourite exercises to improve the strength and definition of this muscle group.

Let’s face it – every now and then we get a hankering for something sweet. It’s especially high after a workout! But regardless of “when” that moment is for you, when it comes you’re looking for something quick & easy to satisfy that sweet tooth before heading to the nearest convenience store and buying the first chocolate bar or cupcake you see…(or maybe that’s just us).

In any case, here is a minimal ingredient snack idea to satisfy your sweet cravings.

Remember to ALWAYS practice portion control when it comes to sweets. This is to satisfy your sweet craving, NOT satisfy hunger. If you haven’t eaten, always reach for a balanced healthy meal. These treats can be enjoyed after or between meals in moderation. Enjoy!

On this weeks episode for Inside Fitness Worx, Jack discusses the differences of FWX and the “corporate” gym, and why you are not just another number here!

As much as exercise hits your body with a barrage of feel-good hormones, it also puts your body in a state of stress. From your gut to your heart, every cell is working hard to maintain all bodily functions while you work out. That’s why it’s so important to get proper nutrition and fuel your body with foods rich in vitamins and antioxidants

1. Water

You already know how important it is to drink enough H2O for replenishing fluids before, during and after a workout. But staying properly hydrated also aids digestion and nutrient absorption. “Hydration is more than just quenching thirst; it means water carries nutrients to the muscles for them to do their work,”.
Best sources: Straight from the tap, or vegetables and fruits

2. Protein

Protein is one of the most essential macronutrients for muscle growth and repair because it’s packed with amino acids that your body does and doesn’t produce. That’s why it’s important to have protein post-workout to restore these muscle-building macronutrients. “Proteins not only helps rebuild and build lean body mass, but they’re also a core part of enzymes and hormones that help communicate with the body to repair itself”.
Best sources: Dairy, lean meats, beans and other legumes, seafood, soy and eggs

3. Calcium

Calcium does more than help build strong bones and prevent osteoporosis. The mineral is responsible for triggering muscle contraction. Muscles are comprised of two protein filaments: myosin and actin. When muscle contraction occurs, these filaments slide over each other to convert ATP (adenosine triphosphate), aka the way your body stores and uses energy. The more you exercise, the more ATP your body needs to keep your muscles moving.
Best sources: Yogurt, fortified milk and cereals, cheese, tofu and spinach

4. Magnesium

Feeling more tired than usual? A magnesium deficiency could be to blame. As one of the best de-stressing minerals, magnesium is essential for muscle relaxation and preventing cramps. Together with calcium, magnesium works to help reduce blood pressure and promote better sleep.
Best sources: Leafy greens, beans and other legumes, squash, nuts and seeds and whole grains

5. Glutamine

You might have heard of non-essential (meaning your body can produce it) and essential (meaning your body can’t produce it) amino acids, but there are also conditionally essential amino acids. Your body needs more conditionally essential amino acids, such as glutamine, during intense workouts. “Glutamine helps repair muscle tissue, including the lining of the digestive tract, especially when the body has experienced stress during high-intensity exercise, like weightlifting and HIIT”.. Glutamine is also important for maintaining gut function and boosting the immune system.
Best sources: Chicken, fish, beef, dairy, eggs and spinach, Brussel sprouts and fermented foods

6. Vitamin D

The sunshine vitamin is probably best known for ensuring strong bones, but it’s also critical for strong glutes, biceps and everything in between. “Vitamin D is linked to healthy hormones like testosterone, which helps with muscle maintenance and growth.” A daily dose of D can also improve your mental health and help reduce anxiety. Because not that many foods are rich in vitamin D, some doctors and nutritionists recommend taking a supplement.
Best sources: Fatty fish, like salmon and sardines, fortified yogurt, milk and orange juice, mushrooms and eggs

7. Potassium

Just like calcium and magnesium, potassium is a key electrolyte in muscle contraction. But it’s also essential for carrying other nutrients to your muscles. “Potassium brings water”, along with other nutrients, into muscle cells. They work in opposition to sodium. Potassium helps your kidneys flush out the excess sodium in your body. What’s more: New studies have shown that people who don’t get enough potassium are at higher risk for hypertension and heart disease.
Best sources: Bananas, squash, sweet potatoes, broccoli, chicken and salmon.

8. Carbohydrates

Contrary to what you might believe, carbs are one of the best building blocks of muscles. “They’re the key nutrient to support muscle growth and repair,”. As the best source of glycogen, carbs help fuel your workouts and rebuild muscles more effectively post-workout. Runners aren’t the only ones who can benefit from carb loading. Everyone from weightlifters to HIIT enthusiasts need to restore glycogen stores after an intense sweat session.
Best sources: Whole grains, vegetables, fruits and beans and other legumes

9. B12

Vitamin B12 (cobalamin) belongs to a set of eight B vitamins known as the vitamin B complex. But what sets B12 apart is it assists in creating red blood cells, which contain hemoglobin that binds to oxygen. “[Iron] builds red blood cells, which carry oxygen to muscle, and helps metabolize protein and fats for use in muscle building and repair”.
Best sources: Poultry, meat, fish and dairy

10. Iron

If you want to know why Popeye was slamming down cans of spinach, it’s because the leafy green is packed with iron, a mineral that “brings oxygen to muscle tissue”. It also helps regulate metabolism and promotes a healthy immune system. Without enough iron, your red blood cells can’t carry oxygen to your muscles and the tissues that need it.
Best sources: Leafy greens, lean beef, poultry, fish, eggs and fortified whole grains

11. Beta-Alanine

Muscle cramps are one of the most common sleep complaints. The good news: Beta-alanine, a non-essential amino acid, has been shown to help people stave off muscle cramps from doing intense workouts. “Beta-alanine helps produce carnosine, which balances the pH in muscles and fights against lactic acid buildup that leads to fatigue and cramping,” Vitamins C and E can help combat inflammation from excessive exercise. “Vitamin C helps with muscle repair as it supports collagen production, and vitamin E helps remove free radicals produced after a workout.
Best sources: Animal protein and plant-based foods, like asparagus, edamame, seaweed, turnip greens and watercress

Member Shoutout – Henry!! – He is currently on the Shredded in 6 package with FWX Coach Eliot. In 3 weeks he has lost 2 inches off his waist, gained muscle on his arms and has still maintained his weight, with the nutrition and training help Eliot has been giving him.

Full package details here 

Free HIIT Workout – Jack takes you through a range of exercises, to help improve your Fitness Levels and burn a ton of calories this March!

This week on Inside Fitness Worx, Jack moves onto part 2 of his discussion from last week. He chat’s about Unrealistic Expectations and Goal Setting when training or in a gym environment. Enjoy!