Compound Movements?

So you've heard of compound movements, but what are they? And how do they benefit you?

What are Compound Movements?

A compound exercise or movement is an exercise that works several muscle groups at the same time, and involves movement around multiple joints. The squat, for example, involves pretty much all the muscles in your legs and glutes and involves the hip, knee and ankle joints.

How do Compounds benefit you?

Compounds are great in many ways and should be the base for any good workout program. Most compounds are based on everyday movements, and being strong in these movements will help in everyday situations.

For example, the deadlift exercise mimics picking items up from the floor. Be it a sofa, a box or even your child, being strong in this movement will help prevent getting injured and help in these everyday situations.

Compounds work more than one muscle group at a time, so combining just a few of these movements you can workout your entire body and save loads of time in the gym. A squat combined with a chin up and a press up will work: your legs, your bum, your back, your shoulders (to an extent), your biceps, your triceps, not to mention all the smaller stabiliser muscles! Only 3 exercises and you've worked nearly all your body!

CAUTION: Be sure to perform these exercises with proper form! Especially the squat and deadlift. You need to practice these movements with proper form to ingrain it into your mind and nervous system so you won't get injured, in or out of the gym. Look out for instructional posts on these movements coming soon.

A great book to look out for is Strength Training Anatomy by Delavier, it has pretty much every exercise in it with useful tips, and lists all the muscles each exercise works. A great tool for planning your own workout program.

So what are some Compound Movements?

Here's a list:

• The squat
• The deadlift
• The bench press (Or similar i.e. push up)
• The lunge
• Shoulder press
• Rowing movements (i.e. Bent over row, upright row)

This is just a small list, there are many compound movements. 

So get your compounds on and #getmoving today!

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Fit Tips - Workout Log

It's such a simple thing, but a workout log can make your workouts so much better. Your workout log can be anything, a small notebook, pieces of paper stapled together or you can even log it on your phone or ipod. Whichever is easiest for you. This is mine:

Yes, I'm a Game of Thrones fan and it had to be a Stark notebook really. You can write down your program in the book however you like, but most important is to write down your progress.

I use a different page for each exercise, write down how much weight I'm lifting for that exercise and the rep scheme.

Example:

Squat 100kg 5 x 5

To progress you'd either increase the weight, increase the amount of sets, or increase the amount of repetitions. Once you've completed a workout, or exercise, circle or tick it and write down what you think you can achieve next workout.

I'd recommend at least logging your main lifts, like squat and deadlift.

If you're not progressing in your workouts you won't be making any progress in your fitness or physique. For the body to grow or for fitness to increase you need to be progressing with the weights for your body to adapt.

Log your workouts and progress! #getmoving

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Countdown to Kili #1

There's now only 42 days until my girlfriend and I set off for Kilimanjaro. As well as this being the journey of a lifetime for us, we are also doing it to raise money for the Keech Hospice. The Keech Hospice looked after my aunt in her final days (See my motivation post for more info) and I can't thank them enough for the amazing work they did for her, and still do for others. Please feel free to donate to the charity, every little helps! (You can donate here).

Training has stepped up a notch!

What does my training include?

Strength training -

I'm following my own weightlifting program, generally 3-4 days a week in the gym. I split up my weight training days by pushing and leg movements day, followed by pulling and leg movements, and repeat.

I have a workout log where I have all my main exercises listed and write down my progress. As long as I'm progressing in strength or repetitions I'm happy I'm going in the right direction.

Cardiovascular training -

Currently, I'm trying to get out and run around 4-5 miles at least 3-4 times a week. Getting up and running before work or in the evening if I'm not going to the gym. See my post on safety tips while out running, it's important to stay safe out there.

My main focus while out running is to focus on my breathing, as well improving my cardiovascular capacity. Up on Mt. Kilimanjaro the level of oxygen can be as low as 50% of it's normal level due to the altitude, so keeping my focus on my breathing is important for me.

To increase the intensity of my cardio I run with weight, either using the day bag I'll be using up Kili, filling up a CamelBak with water (3kg), or sometimes both. It's good to get the feeling for the weight you'll be carrying up the mountain as we'll be walking for several hours a day.

Walking - 

We're going to increase the amount of long walks we go on too, to help break in our boots a bit more and to also get used to the walking with weight.

If you're interested in climbing Kilimanjaro there's a really good guide book that we use, check it out here. It's been really helpful to us, I'll do a review on it soon.

I hope you enjoyed this post, look out for more posts in this series! If you did like this post, please +, comment and follow me on Twitter. I'd be more than happy to answer any fitness or Kilimanjaro related questions you might have! #getmoving

Fitness Food - Muscle Mousse Cheesecake

A lovely decadent and versatile protein cheesecake using the amazing Muscle Mousse, for only 307 Calories a pop and a whopping 33g of Protein.

A crumbly biscuit base, followed by a layer of blended banana sweetened with stevia, a layer of Butterscotch protein cheesecake and topped off with sliced banana. You can use any biscuit you want for the base and any flavour of Muscle Mousse. The banana is an optional extra, and can also be replaced with any other fruit to complement the flavour of cheesecake you've gone for, strawberries and raspberries go well in this recipe.

You will need:

Equipment -

• 2 serving glasses
• 1 hand whisk
• 1 hand blender
• 1 glass jug
• cling film/sandwich bag
• 1 medium sized mixing bowl
• 1 spatula

Ingredients - 

• 300g 0% Fat Greek Yoghurt
• 1 serving of Muscle Mousse 
• 1 Banana
• 2 small biscuits
• 1 teaspoon of Stevia/sweetener

As you can see there aren't a lot of ingredients at all, it's a very quick and easy recipe. 

Follow the steps below to make your cheesecakes:

1. Grab your biscuits and pop them into a sandwich bag or wrap them in cling film. 

Once the biscuits are sealed inside, bash them up, go crazy. You can make them into a fine crumb or leave it slightly lumpy, however you'd prefer your bases to be.

Once you've bashed up your biscuits, equally distribute the crumbs into your serving glasses and prod the crumbs down with your fingers or with the back of a spoon. 

Base - Completed.

2. Now for the next layer. Cut your banana in half.

Add half of your banana into your glass jug with 1 teaspoon of Stevia.

Using your hand blender (or just a fork if you don't have a hand blender) blend up the banana with the Stevia.

Next, pour it out in equal amounts on top of your biscuit base.

3. Now for the main part. The cheesecake of omnom-ness! Grab your mixing bowl, yoghurt, Muscle Mousse and hand whisk.

Add 300g of yoghurt and 2 scoops of Muscle Mousse to the bowl and whisk it up.

Using the spatula to scrape the bowl, add the mixture in equal measures to your serving glasses.

4. Next, the topping. With the other half of your banana, slice it up and arrange the slices on top of your cheesecake.

Place your cheesecakes in the fridge for a minimum of about 25 minutes to allow the cheesecake to set.

5. After they're set, they're ready to eat! Top them off with some calorie free syrup!

Here's the final product. ENJOY! I'll put the macro's/calories below for each individual cheesecake and for the mixture as a whole if you wanted to make just one big one. 

If you liked this recipe and want to see more please + this post, comment, and follow me on twitter.

Thanks!

Macro's/Calories for individual cheesecakes (Calories/Carbs/Fat/Protein/Fibre):

Macro's/Calories for whole mixture (Calories/Carbs/Fat/Protein/Fibre):

Muscle Mousse Review

Muscle Mousse - Protein Mousse Dessert.

Today I'm going to review Muscle Mousse, which is a protein mousse dessert, just think protein shake that sets. I first came across Muscle Mousse at the Body Power Expo 2014, tried a sample and bought a tub straight away!

I'll go over a few points about Muscle Mousse to give you a better idea about it.

Taste (5 out of 5) - 

Muscle Mousse comes in 6 flavours, and I've been lucky enough to try 2 of them.

Peanut-Choc Caramel: This was the first tub I bought. It tastes a lot like Snickers or a Babyruth bar; nutty, chocolatey, caramelly, mmmmmmm, amazing. It tastes really decadent and not at all like any other protein shake type product I've ever tried. It is on the sweet side but I don't think you'd get this unless you had a sweet tooth anyway!

Butterscotch: Fantastic. Really, really amazing flavour. They actually had samples of this at Body Power which made me want to buy this product. They had actually sold out of this flavour though which is why I got the Peanut-Choc Caramel, I was disappointed until I got it home and tried it, both are awesome. It tastes like Butterscotch Angel Delight (the best Angel Delight flavour in my opinion!) and it isn't as sweet as the Peanut-Choc Caramel.

I can't wait to try every single flavour... White chocolate next I think.

Versatility (5 out of 5) -

The versatility of this product is absolutely great. Awesome as a mousse. Awesome as a thick shake if you don't let it set (sounds kinda weird, tried it, actually really good). It can also be made into a healthy high protein cheesecake (recipe coming... check back soon). You can mix it up with water, milk, almond milk, all tastes great. I'd be interested to try chocolate milk with the chocolate or banana Muscle Mousse, or different flavoured waters. I'll let you know how that goes.

Packaging (4 out of 5) - 

I love the packaging for this product. It's super simple and effective. It was great seeing the Muscle Mousse Moose at Body Power, although I felt super sorry for the guy inside as it was really hot without the costume on top! My only criticism is the size! I want more, bigger tubs please!

Calorie/Macro Breakdown - 

Each 50g serving (2 scoops) has:

175 Calories
30g Protein
12g Carbs
<1g Fat

The product has a good carb to protein ratio, and it's as you'd expect for such a tasty product. I would've actually expected much more fat, so I'm really pleased with the sub 1g.

Conclusion (4.8 out of 5) -

This is an awesome product. Will I re-buy it? YES. Do I use it everyday? No. At the moment I can't really afford to use this product every day, it sells for around £20-£25 for just 15 servings. So I'd rather keep it and use it as a treat for myself. A treat for cutting or bulking in my opinion.

Great product, try it out!

Cellucor C4 Review

I've tried lots of pre-workouts in the past and after I ran out of my last one I decided I'd give Cellucor's C4 Extreme a try. I have to be honest and say I mostly decided to try it just so I could try out the Icy Blue Razz flavour, and I'd heard from other people it's pretty good stuff. So here are my thoughts on the product.

Price (3.5 out of 5)

I usually try and get the cheapest and most simplest products, either from bulk supplement websites or deals at local independent supplement stores. However, this time I used Amazon and found a 60 serving tub for just £38.42, which works out at 64p a scoop. (Since I bought this product the price has actually gone down! (£34 for 60 scoops!!!!! 57p a scoop)).

My previous pre-workout supplement was £23.99 for 30 scoops, which is roughly 80p a scoop. However, as I'll go onto later, really, you need 2 scoops of the C4 for a good workout. So that's really £1.28 a serving versus 80p a serving. Not much of a difference really unless you're on a pretty tight budget, as most of us are these days.

So as far as pricing goes I give C4 a 3.5 out of 5. It's not a bad price, but I can't give it more out of 5 just for the fact I've had other pre-workouts which were slightly better value. Probably due to the fact it has to be transported over seas to the UK, which will definitely increase the price.

UK Availability (3 out of 5)

As far as availability goes, US brands are sometimes difficult to source for us in the UK. Cellucor.com is yet to offer UK shipping, or have a .co.uk site. Some independent supplement stores do carry it, or can order it for you if you ask, UK GNC's can't get hold of it at all. There are a few of the bigger online supplement retailers who can get it, but I actually found it priced the best on Amazon and it came in just a couple of days. Hopefully, Cellucor will branch out a bit more into the UK market and they were at the BodyPowerUK Expo this year, I hope that's a good sign.

UK availability gets a 3 out of 5. Mostly for the fact they don't have a .co.uk store yet and for such a large supplement company I'd have really thought they'd of had one by now. I'd want to see this product in a lot more places in the UK to give it a higher score here.

Taste (5 out of 5)

Icy Blue Razz tastes absolutely AMAZING. It's fantastic, definitely the best tasting pre-workout supplement I've ever had. The only thing I can compare it to is the Blue Tango slushies they sell at Odeon cinemas across the UK, so if you want to know what this product tastes like prior to purchasing it go and grab one of those slushies to try. As I understand it's a blueberry and raspberry flavour, there's a definite blueberry taste which is offset by the raspberry flavour, which sweetens it up a bit. It's blue in name and blue in colour and definitely gives you a blue tongue, which is definitely a great side effect.

For taste a huge 5 out of 5! The best I've tasted yet, I'm a huuuge fan of this blue raspberry flavour. I'd like to see how it compares to other blue raspberry flavoured products out there.

Consistency (4.5 out of 5)

It mixes really, really well. You don't get any floaty bits on top but there is some sinking residue if it's left to settle. It's nice and smooth and isn't at all gritty in your mouth. I don't think you'd need a blender ball in your shaker, you could mix this pre-workout just in a glass with a spoon. When you shake this product up you do get a bit of bubbly froth on top, but I quite like it that way.

If it wasn't for the little bit of residue sinking to the bottom I'd give this product a 5 out of 5, however, it does so I give it a 4.5 out of 5. I don't think there's any pre-workout supplement that could get 5 out of 5 for this topic, if you know of one please leave me a comment below.

Effects (4 out of 5)

I'll break this part of the review into two parts, 1 scoop and 2 scoops. I'll give you some info on my body size, as well as that will impact the effects, smaller individuals will probably feel the effects more and vice versa. I am 5'10" (178cm/1.78m) tall and hovering around 80kg (176lbs) at the moment.

One Scoop -

Doesn't get me super buzzed, but definitely wakes you up. One scoop is perfect for getting you going if you wanted to go for a run, especially in the morning, just enough caffeine. It'd also be great going for a workout if you're going a bit later in the day and actually want to get to sleep at night.

Two Scoops -

I'd definitely recommend two scoops for weightlifting. Two scoops gives you the proper doses of ingredients and gets you a great buzz. You get more focussed and you get the nice tingles. Not the crazy amount of tingles that makes you feel uncomfortable but just the right amount, for me anyway. I also get a pretty damn good pump, veins popping everywhere and you feel a great fullness in your muscles. You get a really nice amount of energy, and after your workout you won't crash as with other products. It brings you up quickly but drops you ever so slowly, slow enough not to leave you hanging, even after an intense workout.

I'd say this is a versatile product because of the different uses I get from either one or two scoops. I get good effects from this product, and let's be honest, the effects of a pre-workout is what we really want from a product such as this. Great energy, great focus and a great pump. 4 out of 5 for Effects, only because for a great workout you need the two scoops.

Packaging (5 out of 5)

Very, very flashy, and mega shiny... which... COMPLETELY appeals to me and all other 5 year olds. But really, they have done the branding really well. Even the name is pretty good, C4... you know... like the explosive... explosive workout? Well done Cellucor. There's also enough info on the packaging about it, ingredient listings and directions are clear. Obviously it comes sealed for freshness and just safety as well. The tub actually comes well filled, it's not a giant tub with a miniscule amount of product in it. And the scoop was on top! Win!

5 out of 5 for packaging, a great all around look and feel.

Conclusion

All in all I'd give the overall product a 4.5 out of 5, it's really tasty, it works really well and it's not hugely overpriced. Thumbs up. Go and give it a bash and see for yourself.

Safety First

Hey guys & gals,

There's been a lot of awful things happening around the Colchester area recently. It's pushed safety to the forefront of my mind. We all have goals and need to train to reach them, but don't forget about your safety and the safety of your loved ones.

I've put together a few pointers to have a think about, whether your out for a cycle, jog or run.

Does anyone know I'm out?

If you're popping out for a jog, let someone know! A family member or flat mate, even a neighbor, if someone knows that you're out then they'll notice if you're not back and alert the proper authorities. Even if there's no one in your immediate area who can tell there'll always be someone you can text. Text a friend and let them know you're going out for a jog and text them when you arrive home safely, even facebook or tweet someone, just as long as there's a record.

Am I visible?

Be bright! Bright safety fitness clothes are available almost everywhere these days, make use of them. Make yourself distinguishable, a bright yellow arm band, wrist band, or a running top or t-shirt.  These are important so people can notice you, motorists, cyclists and general passers by.

This is my running top which I got from the Aldi in Colchester near St. Butolph's, dead cheap and actually really comfy, warm in the Winter and cool in the Summer.

Try not to go out running too late. I know we live in a free world, and in theory, a 'safe' country, and compared to the rest of the world, yeh, I'd be inclined to agree. But currently in Colchester it's just far too risky to be running late into the night, try to avoid running at night all together if you can. If you can't avoid it, then take extra heed of the advice in this post.

Am I enough aware?

It's very easy to get lost in your own thoughts or your music when out for a run. But remain aware of your surroundings, to quote a bit of Ross from Friends 'Oonagi'... You know what I mean! If you have your music up too high can you hear the traffic around you? Could you hear a warning shout?

Can you see all around you and where you're heading? Stay away from shaded or dark areas where you can't quite see everything you need.

Know where you're going. Plan out your route before you go! Might seem an obvious one, but the amount of people I know who just... run, and then hope to end back where they started. For one, it's good to know how far you're running anyway for progressions sake, but it also means you won't find yourself lost and far from home.

Safety in numbers

Run with a friend. Find a friend or friends to run with or join a running group. There's safety in numbers, you're much less likely to be attacked if you're not alone. Plus you have the added bonus that someone has always got your back. If you fall and sprain your ankle, pull a muscle or get major cramp there's someone there to pick you up or get help.

Don't be a target...

It's great that you've got new Beats headphones and a new iPhone, but wear them out running, on your own? You're a target. It's sad, but that's how it is right now. Try to steer clear of wearing fancy new gear and gadgets if you're on your own.

To sum up

Your fitness is hugely important, but more so is your safety. Be safe, be aware.

This isn't meant to be a post to scare you, it's just to try and make you a bit more aware.

Thank you for reading.

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@NF_Fitness #beFitter

Motivation

Sometimes, finding motivation can be difficult. What's my driving force? What should be yours? The name of this blog and my physical training business is inspired by my aunt who passed away six years ago. She is my driving force, my motivation, my guardian angel. She died so young, and although she achieved an awful lot in her short life, she missed out on everything else the world has to offer.

Everything I want to achieve in my life I'm achieving for myself, but also, for her...

In the short term -

During cardio, if I feel I can't carry on, she's the wind behind me pushing me on. If I'm lifting weights and my muscles are aching, I can't do another rep, she's that extra strength I need, that extra energy to carry me onwards.

In the long term -

Everywhere I go, every country I visit, every experience I have, I take her with me, she's my inspiration.

In September, my beautiful girlfriend and I, are climbing Mt. Kilimanjaro in Tanzania. We're doing it for ourselves, but also for her, raising money for the wonderful hospice that cared for her. (Keech Hospice, feel free to donate)

So what's your motivation?

Should it be just to 'have abs' or look like someone else? Or should it mean the absolute world to you? Something that drives everything you do and doesn't ever let you give up?

Be motivated in whatever you do. Do everything you do to 100% of your ability, if you're going to do something, you should always endeavour to do your best. If not for anything, or anyone else, just for yourself.

Be a better you, be smarter... stronger... fitter.

Karl.

@NF_Fitness #beFitter