Hi Team
The sun came out this week for the first time in what seems to be 5 months. That maybe due to what I have been what I have been through in the last 5 months or it could be actually true as I live in England.
Either way, for the first time in 5 months I saw the sun and blue skies and I felt I could breathe again.
Something changed.
What are you reading?
I receive various newsletters from athletic coaches, bodybuilders and general health and advice experts. I like to learn from the best and see what the new research is saying or what people that have been successful in different areas say.
As someone once said "Your problems aren't that original."
So I read peoples work who have lived the experience and lived to tell the story.
I recently signed up for Arnold Schwarzenegger's "Pump Club Newsletter."
Although he may have used vitamin Steroid to get one of the most sculpted body in the world, he still knows what he is talking about when it comes to building muscle and dialing in your diet to get the body you want.
I received his recipe Ebook and I like what he has written there are some good meals but what I most liked was the shopping list at the back of the Ebook.
"The 10-Item Healthy Shopping List
We think it’s helpful to keep staples on hand to help limit what I need to purchase. This
is especially helpful if you’re on a budget; just load up on staples when they are on sale.
The staples include: extra virgin olive oil, vinegar, spices, almond butter, pasta, rice,
lentils, frozen chicken breast, frozen salmon filets, shrimp, grass-fed beef, ground, and
steaks.
Outside of the staples, we try to limit the foods needed from the grocery store. The go-
to items include:
Eggs
Fresh-baked sourdough bread from our local bakery
Greek Yogurt
Kimchi
Spinach
Cucumbers
Cherry tomatoes
Avocados
Some type of berries
Garlic (makes everything better, but you can skip it if it causes you problems)
That’s it. The staples and my short list make it easy to quickly whip up the spinach salad
or avocado toast recipe. Or, make a delicious shrimp pasta with spinach and garlic, red
pepper, and olive oil sauce. I can do a veggie scramble, or I can do a bowl with rice,
chicken, spinach and kimchi.
We you make it easier to cook healthy foods, you make it more likely that you’ll eat"
Arnold's Recipe Ebook - Free from his website
Workouts
I was in my work gym the other day and there was a colleague in there that had been in there around 40 mins before me and was still working out as I completed my workout in around 25 mins... and he was still going after I left.
Over and hour in the gym.
Who has time for that on a regular basis?
This was my workout
3 sets of 3 reps
Clean and press - 60kg
Weighted chin ups - 30kg
Barbell Curls - 60kg
Weighted Dips -50kg
3 sets of 10 reps
Decline puh ups
Boom, bash, bong! out the door!
Normally I would have done some split squats and Kettlebell swings but my legs were still in agony from 2 days ago when I did this workout with those exerices.
Guys and gals - You dont need long in the gym. It is about bringing the intensity and creating it yourself.
Check out this video where the grooms party created the energy and the intensity.
You need to do this in your workouts to get the results you want.
And check out my 3 day a week Muscle gain with Fat Loss programme for £37
What Are you Listening To?
Rolling Stones.
I can't say more than that.
Their latest album Hackney Diamonds is immense - by the way they are in their 70s.
Whats your excuse?
Check the album out, its killer
Look after yourself
Chris
Comments