L'Afrique en marche

We must ensure that our goals mean something to us. They must be relatable to who we are and what we are trying to achieve. Our rewards for ourselves must also be relatable, in that the reward means something to us. For more content head over to ptnate.com

Your goals need to be realistic, if you don't set realistic goals then you will ultimately get frustrated and mentally worn down.  This will lead you to stopping the work you are doing, so ensure that your goals are realistic in nature... but not to easy :) For more content head over to ptnate.com

Your goals must be measurable, if you can't measure your goals then you won't be abe to see if you're reaching them or not. Every couple of weeks you need to be able to check and make sure you're on track to reach your goals. For more content head over to ptnate.com 

We can not afford to be vague with our goal setting. We must be specific and know where we are heading. If you don't know where you want to go, how will you get there? Head over to my site ptnate.com for more content

When eating out with a group be weary of the power of influence. If you can order your drink and meal before others. You see there is a higher chance of you changing your order to something not as healthy if you hear other peoples orders.   For More Content head over to The Online Trainers

You must train with a plan and program of how you're going to get from point A to point B. If you train without a structure your chance of hitting your goals greatly reduces.   For more content and for programs head to The Online Trainers

Consistency is the key, if you want to get results it is much more important to be consistent than to do one massive workout every so often. To get results you must be consistent.   For more content head over to The Online Trainers

The best time to take protein powder is after a workout, or in between meals as a snack It doesn't replace real food as a meal replacement.   For more content head over to The Online Trainers

We take protein powder as it is quick and easy to take rather than having yet another chicken breast or a few eggs. It doesn't replace a meal but it helps increase your protein in between meals.   For more content head over to The Online Trainers

Simply put, protein powder comes from the whey side of milk. there is nothing magical or musical about it, it is simply a health ingredient that we use in our recipes. For more content head over to The Online Trainers

A great way to help your workouts become more effective is to set goals or challenges for that particular workout. This will help you stay focused and intentional. For more content head over to The Online Trainers

One of the big benefits of intergrated training is that you will burn more calories as you are using more and bigger muscles. the more muscles you use in any one exercise the more calories you will burn. Be sure to get your free home workout program using the code of "instathanks" at The Online Trainers

your challenge this week is to include the upper body into your cardio training routine.  Using things like the rowing machine, cross trainer, battle ropes, and slam balls will help with this. This will help you burn more calories, and increase your heart strength. For more content head over to The Online Trainers

A huge benefit of BCAA's is that it will help to keep your metabolism going and stop the deterioration of muscle during spells that you don't get much food.  They're great to have handy and nearby o drink through the day.   For more content head over to The Online Trainers   Connect with me on Twitter

BCAA's are a foundational supplement that will help give your body the Amino Acids that it needs to rebuild quality muscle mass.   For more content head over to The Online Trainers

Supplements do play a role in our nutrition plan, however we must remember that they are exactly that. They are supplements, not meals or meal replacements. they are designed to support good nutrition, habits and eating plan.   For more content head over to The Online Trainers

It's quite simple folks, there is power in being positive. if you can find the positive spin on situations then it will be amazing how much it will effect your life and outcome.  Your challenge is to try and find a positive thing in each task that yo have to do :) For more content head over to The Online Trainers

If you are super setting your exercises, I recommend that you train a major muscle group with a minor muscle group. An example of this would be training your chest with your triceps. For more content head over to The Online Trainers

How we setup our workouts will greatly effect the results we get. I strongly recommend that you train weights first followed by your cardio. This will allow you to use Carbs as an energy source to push through your weight training and Fat as the energy source to burn through in your cardio. For more content head over to The Online Trainers

After having a huge meal on a day like July 4th where there is way to much food for the people there, we must learn that it's ok to throw things away. Clean out the fridge and the cabinets and lets get back to the normal flow of life and routine. For more content head over to The Online Trainers