I genuinely signed up to this meet a few months ago purely to get back on the horse and to see where I was at after almost a year of rehabbing. To come away with a 5kg squat PB, 2.5kg bench PB, a mostly pain-free deadlift and a 9/9 day was more than a pleasant surprise 😂
I'm not sure that I stopped smiling all day, Barbell Carnage was so much fun. Thank you to my fellow comrades at @nexusperformance.melb , we were pretty delirious by the end of the weekend, but it was definitely worth it.
Big up @dylan.the.osteopath the sassiest coach and body doctor a gal could ask for. I promise not to complain about my training ever again (for a little while anyway) and to just let you cook 🧑🍳 I never dreamed of going from hobbling around in pain to chipping my comp total, so thank you.
Shoutout to the guys at @ejvisual.s for some awesome pics 📸
I am so bloody proud of all my friends that competed this weekend. You are all incredible humans and I love you all 🩶
I'm gunna be brutally honest; I'm a really lazy cook. If I find something that's quick, easy, cheap, and ticks all my macro and micro boxes, you better believe I'm rinsing that on repeat (hyperfixation meals anyone?).
Each serving was made using:
125g Steggles turkey mince
1/4 can of Coles chopped tomatoes
1/4 can of Coles kidney beans
50g uncooked Coles basmati rice
125g Coles frozen stir fry vegetables
1/4 packet Coles Mexican seasoning mix
Wanna bump up the cals? Add some avo or sour cream. To bring them down, bring down the rice and bump up the veggies.
I'd genuinely love to know if anyone finds this helpful. If so, I'll put together more cheap, lazy gal dinners for y'all 🫶
COMPETITION DAY NUTRITION WEBINAR.
Open to those who are keen to jump in and learn more about how to plan and manage nutrition on the day!
We’ll cover:
- How the day runs & different comp day formats
- Pre and post weigh in & different weigh in scenarios (AM and PM sessions and 2 hour and 24 hour)
- Timing nutrition around lifts
- Extras / supplements and tips
DATE: Tuesday 5 May,
TIME: 4pm AEST via Zoom
Comment below or shoot us a message for the link 🔗
Everything feels so bloody expensive... But nutrition doesn't have to be!
If you're struggling to find ways to get your protein in on a budget, then hopefully this is helpful. Small tweaks and smart swaps can honestly save a lot of $$$$ in the long run 🙌
You are leaving such eeeeeeasy gains on the table by not timing your caffeine properly.
It's such an easy win. When there is so much evidence around how caffeine can really move the needle in terms of performance, we should really take note.
So stop sipping on your energy drinks throughout the entirety of your session, and start looking at how we can time our caffeine peak for when it really matters.
For me personally? I know it takes around 45 minutes to kick in. I want to feel fully switched on as I start ramping up my warm-up sets. When I take into consideration my mobility drills beforehand, I aim to finish my energy drink 15 mins before I even begin training.
It might take some fiddling around and some trial and error before you figure out what works for you, but I promise it's worth it.
There's plenty of evidence now showing that when we're injured, our energy demands actually increase.
So stop sabotaging your recovery by withholding much needed calories.
Give your body what it needs to repair and recover.
Let's get back to doing what we love best as fast as possible 🤸⛹️🏋️
If you were looking for an excuse to smash those hot cross buns before training, HERE IT IS.
Save those complex carbs and large meals for two hours before training, and for your refuelling post-training meal.
For a quick and efficient fuel source, let's prioritise those simple, refined carbs that are gunna give us that quick glucose hit we need to fuel our training.
For the lifters training for 1+ hours (training or yapping?), then sprinkle more of these carbs throughout your session too.
Feel like you need more guidance around this? Reach out!
DIET BREAKS = the unsung hero of a dieting phase.
For some, it's not realistic to be dieting for months and months on end with the scale continuously dropping.
Our bodies don't work like that.
Our brains don't work like that.
Our appetite sure as hell doesn't either.
Don't underestimate the power of having that small reset.
And don't be afraid to plan ahead and scatter them in ahead of time too.
