Top tips from the Reflex Ambassadors on getting ready for summer

Alex in Pool

While most of us want to look our best all year round, it becomes more of a focus in the lead up to summer. With this mind, we chat to Reflex Ambassadors and fitness and nutrition experts Emil Hodzovic, Gauri Chopra and Alex Crockford on their summer approach, nutrition and workouts.

As well as being a Reflex Ambassador, Gauri Chopra is also a PT, online coach, fitness model and founder of The London Rooftop Gym. So, she’s in the know when it comes to getting into shape for summer, and her approach is realistic and motivational. Here’s her two key pieces of advice:

Gauri Weightlifting

“Number 1: Give yourself enough time and avoid quick fixes! Quick fixes and going to extremes to lose weight in a short period of time tend to do more harm than good and you’re more likely to pile the weight straight back on after you reach you goal. Especially when dieting. Keep it simple, and be consistent so it is easier to progress on and tweak when needed. Slow and steady wins the race.

Number 2: Have a plan in place. If you have a program set in place, there’s no room to second guess yourself or go in half-heartedly. You’ll be surprised at how such a simple thing can make all the difference. All you have to do is turn up and follow the plan!”

Alex Crockford, another PT who knows his stuff, as shown by the success of his #CrockFit fitness plans, agrees with Gauri: “I think following a plan that you can get consistent with is so important. It keeps you motivated and builds momentum. Without consistency, that summer body is not going to happen!”

Nutrition

Moving onto the right nutrition for those summer bodies, we get the lowdown from medical doctor, fitness coach and Reflex Ambassador, Emil Hodzovic:

“I would recommend taking the basic products regardless of goal and these would include vitamin D, a multivitamin such as Nexgen Pro, Omega 3s or Krill Oil and Creatine.

Then on top of this, it is very useful to have a good quality protein shake. The most important factors when choosing a shake would be protein content and quality and then taste is a close second. When I’m trying to lean down, ideally I want a protein product which tastes good even when mixed with water (to save calories!) and has minimal carbs and fats in it. Instant Whey Pro is pretty good but Micro Whey really is the next level when it comes to good tasting protein.”

So when you’ve got the right protein sorted, when’s best to take it? Alex recommends preparing a shake so when you’re done working out you can have it straight away. Gauri on the other hand doesn’t worry too much about when to consume a protein shake: “I generally like to make a nice protein smoothie when I get home from the gym, or simply make and eat good high protein meal. I tend to have post workout protein shakes when I know I won’t be eating for a while or when I am on the go to help tie me over till I can get a proper meal in.”

There’s no right or wrong answer on when to take a shake as long as you’re having the right amount of protein for your goals. We speak to Emil about how much protein he consumes when he’s looking to lean down:

Emil on holiday

“I usually aim to keep my protein to around 2g per kg body weight so at 115kg this is around 230g for me. As I lean down and start to drop bodyfat I tend to increase my protein intake slightly to preserve muscle and I can go to 250g or even 280g per day. As well as maintaining and growing muscle, protein is great for keeping you full when dieting!”

We also get his thoughts on carb consumption when you’re looking to get leaner:

“When getting lean, it is all about calorie balance. As calories become more limited and protein stays the same or even increases, carbs become more limited as well. This means that you need to be picky with carbs – both in terms of sources of carbohydrates but also when you are eating them.

When dieting hard you want to focus on carbohydrates around training to fuel the session in the most effective way possible. For me this is often a normal meal 3-4 hours prior to working out. I tend to opt for a meal with potatoes or rice. Then an hour before my workout I have a One Stop Xtreme or an Instant Whey Pro shake along with a banana.”

Working out

Of course, our ambassadors don’t rely on nutrition alone to achieve their goals. Gauri tells us about her favourite workouts in the lead up to summer:

“I like to do a combination of Low Intensity Steady State cardio (LISS) and High Intensity Interval Training (HIIT) or anything that gets me moving in a non-conventional way. For LISS, my favourite thing to do is to go on an outdoor walk or hike and aim for a step count. It’s much more enjoyable than walking on a treadmill in my opinion!

For HIIT, I keep it short (10-20mins) and like to either do a circuit consisting of 4-6 exercises repeated 4-6 times, or use a 20 sec on 40 sec off protocol on a cardio machine of choice!”

Alex takes a similar approach: “I am always getting my daily steps or activity done. 10-15k steps at least as an overall low intensity output. But a few times a week I will include tough gym circuits, or bodyweight HIIT, or treadmill HIIT to get the heart rate high and achieve a big calorie burn.”

Emil opts for more structure so he can track his progress and maintain the amount he can lift: “I track my steps and calorie intake and output. The workouts are usually bodybuilding style workouts and I try to hit all of my muscle groups 2-3 times a week. I keep sessions short and sharp at around 45-60 minutes, including warm up, and then try to do my cardio in separate sessions.

Although I will use compound exercises such as squats and bench press as the base of my workouts I will also use a lot of isolation exercises to really hone in on specific muscles.”

A big thank you to Emil, Alex and Gauri for sharing their top tips with us. If you’d like to keep up to date with our Ambassadors you can visit our blog or follow us on Facebook, Twitter and Instagram.

Interview with Alex Crockford on Working Out, Nutrition and Healthy Living

Alex

A few weeks ago we had the pleasure of hearing from Alex Crockford – Reflex Ambassador, Personal Trainer and Founder of fitness brand #CrockFit. Here we get the inside knowledge on Alex’s lifestyle when it comes to working out, nutrition and living life the healthy way. 

Hi Alex, let’s start by talking nutrition. Do you have a specific nutrition plan for the week? If so, where do you get your inspiration and how often do you change plans?

Every week is different for me, sometimes I am able to plan, prepare and track my nutrition, whereas other times, if I am travelling or very busy, then I have learnt to stay on track but with a more flexible approach. If I am working towards an important shoot then often I will write down a specific plan and repeat that daily.

Sounds very organised so do you prepare your meals for the week?

Fortunately I have a lifestyle where I can prepare for the day or the next but I rarely plan for further than that. I don’t want to sound basic, but chicken, rice and mixed veg is so easy to prep and it keeps well for the next day!

Do you measure or track your protein requirements?

I usually keep track of my protein intake daily to make sure I am hitting my protein goals. Having tracked this for many years I usually just know how much protein I’m eating a day. I have always aimed for about 1g per 1lb of bodyweight so for me that’s usually around 175-200g.

And, do you have a similar plan for carbohydrates or fibre?

Carbs is something that has more fluctuation in my diet, whereas with protein I always aim to have more rather than less. My fats and carbs go up and down sometimes but fibre and carbs from veg is always a top priority for me. It is easy to just focus on protein, but it is important to always get the fibre in too!

This is a great point and one that is very relevant today given that recent reports say that many people aren’t getting the recommended amount of fibre. Are you aware of how much fibre you need on a daily basis? And how do you make sure that you get this into your diet?

I don’t usually count, track or aim for a particular number but I aim to include vegetables in every main meal and I usually recommend veg being the majority of your plate. Unlimited!

So do you supplement your food intake with any sports nutrition supplements?

Always! The majority of my supplements come in around workout time, such as pre workouts and always a post workout protein shake. Reaching a protein goal is tough on purely just food, so supplements are extremely useful. Other than that I have range of daily supps such as omega 3, multivitamin and vitamin D.

What about when you’re travelling – do you have a go to ‘on-the-go’ snack?

I turn to protein bars, rice cakes, apples. These are things that I look forward to (weird I know!). They’re also dry food and very easy to carry around.

Given your career as a PT and from your answers above, it’s clear you’re a super healthy guy but for you, what does a healthy lifestyle mean and how do you maintain that? Especially when you’re busy or on the go?

Well that’s my whole #CrockFit life that I promote everyday! A healthy lifestyle is one that makes you feel good on the inside and look good on the outside. A life that gives you confidence to walk on the beach, try new things and meet you new people. It means getting excited about your daily exercise whatever that might be, and enjoying the food you eat everyday. Food that fuels your body and your mind for training and living!

Sounds great! Thanks for your time Alex.

If you’d like to follow Alex’s journey and stay up to date with #CrockFit you can follow him on Instagram or visit his website. For more interviews and news from us, check out our blog and keep in the loop by signing up to our newsletter.

 

Interview with Gauri Chopra on Working Out, Nutrition and Healthy Living

Gauri Chopra

We speak to Reflex Ambassador, Personal Trainer, Online Coach AND Fitness Model Gauri Chopra on working out, nutrition and healthy living. Here she shares her healthy lifestyle tips and tricks with us. 

Hi Gauri! So let’s talk nutrition, do you have a specific nutrition plan?

I don’t have a specific nutrition plan as such, however I do like to dip in and out of tracking macros to ensure I’m getting enough of what my body needs for my lifestyle and training.

I generally keep my diet balanced throughout the week and aim for 85-90% wholefoods. The other 10-15% is made up of anything I’m craving, which may not necessarily be deemed as ‘healthy’. This way, I can keep my diet flexible and interesting to prevent the boredom of eating the same thing day in day out. It also helps me feel less restricted and therefore less likely to binge from cutting certain foods out.

It’s a great approach! So do you do any meal prepping to help keep you on track?

I prefer to batch cook rather than prep specific meals for each day. I generally batch cook my meats or fish so I have a protein source to grab and go, and similarly do the same for carb sources like potatoes or grains. I tend to add salads and veggies fresh as they tend to go off quicker, and fats I either add in the form of nuts, avocado, or the oil in which my food is cooked in. I feel prepping this way works best for me so I can mix and match based on how I’m feeling on the day!

Sounds like a plan! So do you work out your protein requirements for the week?

Yes, I like to use the 1g/lb bodyweight rule.

And, do you have a similar plan for carbohydrates or fibre?

Carbohydrates I keep flexible depending on how active I am or how intense my training is. Fibre I keep to a minimum of 25g to ensure my gut health is kept in check.

Fibre is incredibly important for gut health and something that can get forgotten about. Are you aware of how much fibre you need on a daily basis and do you have any tips for getting the fibre you need?

As a guideline I usually say 5g for every 500kcals consumed is a good minimum. My main sources come from leafy greens, whole grains, flaxseed, and chia seeds. My best tip would be to try and incorporate one of these into every meal!

So do you supplement your food intake with any sports nutrition supplements? If so, for what purpose?

I do supplement with whey protein for convenience, and because it tastes good! It also helps keep my sweet tooth satisfied and makes life so much easier on my busy days or when I’m on the go! My favourites are the Reflex Diet Protein and Instant Whey Pro.

When I am training fasted in the morning, I like to sip on some Amino Fusion. I feel like it gives me the energy to get a good session in, and ensures my muscles are preserved if I am training for a long period of time!

When I can feel a cold coming on, I do like to ensure I top up my vitamins with Nexgen Pro to ensure my body is fully equipped to fight off any nasty bugs!

And what about when you’re on the go – how do you ensure you get the right nutrition?

I love protein shakes and protein bars because they’re a super convenient and tasty way of meeting nutritional needs without much prep! My other favourite snacks or ‘handbag essentials’ are fruit and nuts, wholefood bars, popcorn, and dark chocolate.

Your diet sounds very healthy without being restrictive, for you, what does a healthy lifestyle mean and how do you maintain that? Especially when you’re busy or on the go?

To me, a healthy lifestyle means keeping active with the kind of exercise I enjoy doing, and eating in a way that nourishes my body to make me feel good from the inside out!

When I’m busy or on the go, I always make sure I’m prepared with healthy snacks so I’m not tempted to make poor decisions.

I also always opt for meals that are high in protein and fibre, and minimally processed when eating out to keep me fuller for longer. Looking at nutritional labels is always a must and allows me to ensure I’m maintaining a healthy balance throughout the day.

Workout-wise, I usually like to get them done first thing in the morning so it’s out the way and I have no excuse later when I’m too tired or busy. If I’m short on time, I’ll either get in a quick HIIT workout, or just make sure I keep myself active during the day by doing lots of walking and taking the stairs everywhere!

Thanks Gauri. As always, great to hear from you!

To stay up to date with Gauri, you can follow her on Instagram or check out her website.To hear more from us, sign up to our newsletter and take a look at our blog

Say Hello to the New Protein Bar

Protein Bar All Flavours

We’re excited to announce the arrival of our new Protein Bar!

A naturally flavoured high protein and fibre bar, Protein Bar is an ideal on-the-go snack for those who lead an active and healthy lifestyle.

Gauri“I love protein shakes and protein bars because they’re a super convenient and tasty way of meeting nutritional needs without much prep! My other favourite snacks or ‘handbag essentials’ are fruit and nuts, wholefood bars, popcorn, and dark chocolate.” 

Gauri Chopra

 

Why something new?

The government guidelines recommend 30g of fibre a day, however, most adults are eating an average of 18g a day. Fibre is incredibly important to our diets – it makes us feel fuller and helps our digestion. And, on a more serious note, eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.

But getting your recommended daily intake of fibre can be hard. Life is busy and where healthy breakfast cereals, porridge oats and wholemeal and granary breads are good sources of fibre for breakfast time – many of us are not even getting the chance to sit down and eat breakfast.

But the bad news is over! We know that fibre and protein are important in our diets and we know that convenience is key, so…

Say hello to the new Protein Bar!

Alex

“Carbs is something that has more fluctuation in my diet… my fats and carbs go up and down sometimes but fibre and carbs from veg is always a top priority for me. It is easy to just focus on protein, but it is important to always get the fibre in too!” 

Alex Crockford

 

Protein Bar is made with natural flavours and contains no added colourings, no artificial sweeteners and no preservatives. It’s also suitable for vegetarians and made with gluten-free oats.

This healthy snack is tasty too – available in three delicious flavours:

  • Cocao & Orange
  • Coconut & Papaya
  • Cranberry & Lemon

So top up your fibre and protein intake and enjoy a healthy and tasty snack at the same time – shop now.

Welcome The Beauty Bar

The Beauty Bar - All Flavours

We’ve created the Beauty Bar, a delicious, on-the-go snack with zinc, vitamin C and selenium.

The Beauty Bar is available in three delicious flavours:


Grapefruit & Pineapple



    Honey & Ginger



    Mixed Berry

There’s no preservatives, artificial sweeteners or added colourings in the Beauty Bar – simply flavours, all in less than 150 calories per bar.

Where to buy

The Beauty Bars are exclusive to selected Primark stores. Find your local store now:

London

Bromley

Croydon

Ealing

Hammersmith

Kingston
Lakeside
Oxford Street East
Oxford Street West
Romford
Watford
Wood Green

Midlands

Birmingham Fort

Cambridge

Coventry

Hanley

Leicester

Leicester Fosse Park

Nottingham

Northern & Yorkshire

Gateshead Metroctre
Newcastle
Leeds Trinity
Meadowhall
Middlesbrough

North West

Blackpool

Liverpool

Manchester

Scotland

Aberdeen

Braehead

Edinburgh

Glasgow Argyle St

Livingston

South

Basingstoke

Bournemouth

Bristol

Milton Keynes

Portsmouth

Reading Broad Street

Southampton

West Wood Cross

Wales

Cardiff New

The nutritional profile

Nutritional profile per 40 g serving of the Honey & Ginger Beauty Bar:

Typical Values

Per 40g serving

% RI *
Energy

150kcal

Fat

6.1 g

(of which saturates)

3.8 g

Carbohydrate

20 g

(of which sugars)

11 g

Fibre

2.4 g

Protein

4.0 g

Salt

0.05 g

Vitamin C

160mg

200% RI*

Zinc

10mg

100% RI*

Selenium

55 µg

100% RI*

*Reference Intake

Consume as part of a varied and balanced diet and a healthy lifestyle.

 

Interview with Emil Hodzovic on Switching Up Protein for the Summer

Emil Hodzovic working out

As the weather is warming up and the summer months are in sight, we talk to Reflex Nutrition Ambassador, doctor and bodybuilder, Emil Hodzovic, on how he switches up his protein to achieve his specific training goals.

Hi Emil. Let’s start at the beginning, do you switch up your supplements throughout the year depending on your goals?

Yes, absolutely. I have some core products that I use all year round such as Nexgen Pro, Krill Oil and Creatine. Then, if I’m bulking, gaining strength or focussing on sport, I will use One Stop Xtreme both as my basic protein source and to fuel my workouts.

When I’m dieting I usually switch to Instant Whey Pro and if I’m competing in a bodybuilding show I will use Micro Whey to help minimise fat and carb intake – particularly in the final weeks before a competition.

As you can see I switch between products a lot!

And do seasons affect the type of workouts you do? For example, with summer on its way, many people look to lean down and tweak their nutrition and training plans accordingly. Do you do this?

Yes definitely. When I’m leaning down, my workouts tend to become more structured so I can track my progress and maintain my volume load (the amount I lift) across sessions.

On top of this I track my steps and calorie intake and output. The workouts are usually bodybuilding style workouts and I try to hit all of my muscle groups 2-3 times a week. I keep sessions short and sharp at around 45-60 minutes, including warm up, and then try to do my cardio in separate sessions.

Although I will use compound exercises such as squats and bench press as the base of my workouts I will also use a lot of isolation exercises to really hone in on specific muscles.

So when you are leaning down, what do you look for in a nutritional product?

When I’m trying to lean down, ideally I want a protein product which tastes good even when mixed with water (to save calories!) and has minimal carbs and fats in it. Instant Whey Pro is pretty good but Micro Whey really is the next level when it comes to good tasting protein.

How much protein do you look to consume in a day when you’re looking to lean down?

I usually aim to keep my protein around 2g per kg body weight so at 115kg this is around 230g for me. As I lean down and start to drop body fat I tend to increase my protein intake slightly to preserve muscle and can go to 250g or even 280g per day. As well as maintaining and growing muscle, protein is great for keeping you full when dieting!

Image of Reflex Ambassador Emil

How do you manage your carb intake when you’re looking to lean down?

When getting lean, it is all about calorie balance. As calories become more limited and protein stays the same or even increases, carbs become more limited as well. This means that you need to be picky with carbs – both in terms of sources of carbohydrates but also in terms of when you are eating them.

When dieting hard you want to focus on carbohydrates around training to fuel the session in the most effective way possible. For me this is often a normal meal 3-4 hours prior to working out. I tend to opt for a meal with potatoes or rice. Then an hour before my workout I have a One Stop Xtreme or an Instant Whey Pro shake along with a banana.

For people who would like to lean down for the summer, what product advice would you give them?

I would recommend taking the basic products regardless of goal and these would include vitamin D, a multivitamin such as Nexgen Pro, Omega 3s or Krill Oil and Creatine.

Then on top of this, it is very useful to have a good quality protein shake. The most important factors when choosing a shake would be protein content and quality and then taste is a close second.

For me, Instant Whey Pro ticks all the boxes here and there are a number of flavours so you’re bound to find one you like. At the moment, my favourites are Chocolate Mint Perfection and Raspberry Delight.

Thanks for sharing your insight with us Emil! If you’d like to stay up to date with Emil, follow him on Instagram.

And, if you think this interview can help others switch up their protein and nutrition to achieve their specific goals, share it with your friends and family:  

Chocolate Protein Pancake Recipe

Chocolate Protein Pancakes

Fabrizio Gargiulo is a Reflex Nutrition Ambassador, Sports Nutritionist and Personal Trainer. In other words, an expert when it comes to knowing what nutrition helps you look and feel great. So, when he shared his protein pancake recipe with us, we just had to pass it on!

Give Fabrizio’s pancake recipe a try and don’t forget to tag us in your snaps on Facebook, Twitter and Instagram!

Ingredients:

Makes 6 pancakes

Method:

1. Mix together the Instant Whey Pro, flour, eggs and milk

2. Add the butter to a non-stick pan on a medium heat

3. Ladle the pancake mix into the middle of pan and swirl the pan so the mix reaches the edges

4. Cook for 1 minute or until set

5. Flip the pancake

6. Repeat until golden brown on both sides

7. Serve immediately with your choice of healthy breakfast items; natural yoghurt, berries and a touch on honey is my favourite.

Pancake Macros: per pancake

  • 154Kcals
  • 15g Protein
  • 15g Carbs
  • 4g Fat

To make Fabrizio’s pancakes, shop Instant Whey Pro. And, to stay updated with Fabrizio, AKA @FitFab21, follow him on Facebook, Twitter and Instagram.

Whey Protein – The Basics

Image of Reflex Ambassador Emil

Here is Emil Hodzovic, Reflex Nutrition Ambassador, on the basics of whey protein. The who, why, what and when – Emil tells all!

Despite the huge range of protein varieties available these days, whey protein is always going to be the biggest player when it comes to protein shakes and for good reason.

It is a complete and balanced protein with high branched chain amino acid (BCAA) content and, importantly, it is fast digesting, rapidly getting vital amino acids to where they need to be. This makes it ideal as a meal replacement and before and after workouts.

Who is whey protein for and why?

Whey protein is an extremely useful tool for anyone who needs a convenient source of good quality protein. A lot of people incorrectly believe that drinking protein shakes will automatically cause them to gain muscle and become bulky, or that if they consume shakes and don’t train, the protein will turn to fat. Both of these misconceptions couldn’t be further from the truth!

For people who train hard, whey protein is a prime candidate for convenience and can provide the perfect blend of amino acids. What’s more, it promotes the recovery and repair of damaged muscle fibres when taken immediately after gruelling sessions, whether those involve weights, cardio or training for sports.

Whey protein can be used by anyone, including people of all ages who are just starting out in their exercise careers. Even people who don’t train or are injured can take advantage of whey protein to increase their protein intake or use it as a low calorie, highly nutritious meal replacement.

Whey protein can also be used in cooking and to reduce the calories of a recipe as well as adding that important protein hit! Using different flavours of whey can add a twist to otherwise bland or boring recipes.

What to look for in a good protein supplement?

An effective protein supplement should be complete and balanced with a high proportion of BCAAs. Whey protein fits the bill perfectly and generally speaking beats most other sources of protein including soy protein. Soy protein is used a lot in the supplement industry and is the cheaper, poorer quality alternative to whey protein.

On top of this, when buying protein, you want a powder which mixes easily and is tasty to consume. This means finding a flavour that you like. My personal favourites at the moment include Instant Whey Pro Raspberry Delight and Chocolate Perfection as they are versatile and taste great whether I mix them with water, milk or almond milk. They also work well with oats or stirred in with yoghurt.

When is the best time to consume protein?

The best times to use whey protein include:

First thing in the morning

It can be difficult to find the time for protein first thing so this is a perfect time for a shake. This applies to anyone, whether you’re dieting, trying to build muscle or just need a convenient tasty snack before work.

Personally, I am rarely hungry in the mornings and always in a rush but muscle retention is a priority for me so a shake with unsweetened almond milk and some fruit hits the spot perfectly.

Immediately post workout

This is the traditional time to use whey protein as you want a fast digesting, good quality protein with a complete amino acid profile to optimise the effects of the training session. It’s also hugely convenient and it means you don’t need to rush home or think about your next meal for a few hours.

Any time between meals

Whether it is for convenience or if you want to reduce your daily calories when dieting. Whey protein can be more filling and better at holding off hunger than crisps or fruit. And, it will also increase your daily protein intake.

Whey protein is an all-round, comprehensive protein supplement and can be used by anyone with any training background or history. If whey protein is the right protein for you, then shop now.

Making the Best of a Weight Gainer

Making the Best of a Weight Gainer

In the world of sports nutrition it is fair to say that there is one undeniable truth – if you want to gain weight you need to train intensely and consume lots of high quality nutrition. It is not one or the other, it is both.

Gyms are awash with individuals who spend hours training to achieve their dream physique, but who let themselves down in their approach to nutrition. Really, it’s simple – to gain lean muscle mass you must eat enough protein and calories throughout the day to support that gain in mass.

How can I gain enough protein?

First and foremost your three meals each day should contain high-quality protein, a good source of quality carbohydrates and some healthy fats.

In today’s busy and fast-paced world, trying to consume enough protein and calories can become challenging and inconvenient, especially if your three meals do not cover your nutritional needs for the day. This is why many people turn to weight gain powders to fill in the gaps during the day.

For example, if you eat breakfast, lunch and an evening meal it is quite easy to slot in two weight gain shakes a day to bump up both your protein intake and your calorie intake. It is also cost effective and makes achieving those goals that little bit easier!

My top tip? One of these shakes is best taken immediately after your workout as your body will absorb nutrients like a sponge.

What can Reflex Instant Mass Heavyweight do for me?

Thousands of people familiar with the scenario of wanting to take on more protein in a cost effective and convenient way have been turning to Reflex Instant Mass Heavyweight.

Each full serving of Instant Mass Heavyweight provides 60 grams of protein derived from protein sources such as high-quality micellar casein, EU derived grass fed whey protein and EU sourced egg white protein isolate. In fact, this product contains so much protein that many will simply consume half a serving two times a day to give them an amazing 1,160 calories, along with 219 grams of carbohydrates and, as already mentioned, a massive 60 grams of protein.

Importantly, you will also find the addition of creapure creatine, patented bioperine and a host of additional vitamins, minerals and cofactors, these include:

  • Vitamin B12, which helps to reduce tiredness and fatigue
  • Vitamin B6, which contributes to the normal function of the immune system
  • Vitamin C, which helps with the normal function of the immune system during and after intense exercise
  • Iron, which aids the normal formation of red blood cells and haemoglobin
  • Zinc, which is helpful for normal carbohydrate metabolism
  • Copper, which helps to maintain normal connective tissue
  • Chromium, which aids the maintenance of normal blood glucose levels

This demonstrates what a comprehensive formula Instant Mass Heavyweight is by the bases it covers off and the physical performance that it helps deliver. And, while we are on the subject of what Instant Mass Heavyweight contains, it’s equally important to state what it does not contain. It’s completely free from:

  • Soy protein (find out why we say no to soy protein)
  • Creamers
  • Chinese creatine
  • GMO ingredients
  • Added salt
  • Added sugar
  • Added fructose
  • Corn syrup
  • Corn solids
  • Artificial colours
  • Preservatives
  • Glycine
  • And finally, cheaper and inferior forms of minerals such as magnesium oxide

Making the best of weight gainer really is straightforward: Train hard, eat smart and don’t skimp on the weight gain formula.

If your priority is maximising your efforts in the gym and fully supporting that nutritionally, then we’ve made your life easier by giving you an additional discount that you can use on our shop throughout March 2018.

SHOP NOW

Shoulder mobility: 5 moves to improve your overhead press

Shoulder mobility: 5 moves to improve your overhead press

The shoulder is the most complex joint in the body. However, it is also the most vulnerable. Shoulder mobility is heavily influenced by the surrounding muscles and these muscular imbalances can cause real problems with pressing movements.

In this article, I’m going to explain why this occurs and give you 5 exercises to help correct common shoulder issues.

If you can’t perform the full range of movement, you can’t fully train the muscle. This will be impacting your strength and size gains.

Although resistance training isn’t actually to blame for becoming tight, working muscles in shortened ranges of motion can cause them to become short. Further to that sitting forwards at a desk for long periods of time shortens the pec muscles and weakens the upper back. All a combination of bad posture.

So let’s look at some simple ways we can fix this to help you get more shoulder mobility and improve your pressing.

We need to stretch these shortened muscles and increase the range of movement, but a strong overhead press also requires good scapular movement so we need to make sure that is included in our mobility work.

Most people skip a proper warm up and get right to work, and as much as I applaud your enthusiasm, your shoulders probably don’t.

Here are 5 shoulder mobility movements to incorporate into your upper body warm up:

Scap pulls

Take a shoulder width grip on a bar and allow yourself to dead-hang. Let your shoulder blades separate and your shoulders come up to your ears, then retract your shoulders and lats and pull yourself up, not bending your elbows. Perform 2 sets of 10 reps.

 

Chest Opener - step2Chest opener

Attach a band to a frame at shoulder height or above, take the band in one hand and step forwards. Allowing the hand to rotate upwards with a locked arm you will feel a stretch in the pec and anterior delt. You can also rotate the elbow up and down (but keeping locked) for more of an active stretch. Hold for 15-30 seconds or 20 rotations per side.

 

Bully Stretch - step3 - front Bully Stretch - step3 - rearBully stretch

Attach the band overhead and turn your hand behind your back. Keep the band close to you and allow it to pull your arm up your back – like the classic ‘high school bully’. Do not allow your shoulder to roll forwards. By holding this position you will increase your internal rotation. Hold for 15-30s per side.

 

Band Dislocate - step4 - A Band Dislocate - step4 - BBand dislocates

Take a resistance band at both ends and hold out in front of you. Keeping your arm straight, take the band overhead and behind you as far as you can go. Bring the band back over to the front without bending your elbows to stretch the pecs, front delt, and bicep tendon. Perform 10-15, pausing at the top where the muscle is tightest.

 

Shoulder Mobility - step5 - Pull apart BBand pull-apartShoulder Mobility - step5 - Pull apart A

Take a thin band or cables and take your hands out straight in front of you. Retract your shoulder blades together and with palms facing down, extend your arms straight out to your sides. Repeat for 15-20 reps.