What should you eat before, during and after your workout to maximise muscle growth and body composition?

Tomorrow we'll be talking about Peri-workout nutrition, which means the timing of nutrients around a workout

I'll be giving you some meal examples in the presentation

But will also be delving a little into the science so you can understand the principles and make your own choices that fit your plan!

Everything you need to know about how to lose fat and gain muscle at the same time

Turning up to the gym is one thing, but making the most out of your training is a very different thing A promise I make to each and every one of you is that I want you to know how to train And how to continue your programming in the future That's what this session is all about Make sure to tune in, and you'll make sure every session is executed to its maximum and progress comes as fast as possible 

The biggest issues I see are 

• Overpromising and then not being able to back it up
• Fear of judgement when things don't go to plan
• Procrastination
• Low motivation
• Lack of patience

 ALL of these can be overcome, with the right approach

If you find you're occasionally held back by 

• A negative voice in your head
• A lack of belief
• An all-or-nothing approach

 You're like most people! We all dip in and out of these traps, and tonight I'm going to share a mindset model which is designed to help you label these thoughts, and apply what's needed to get yourself moving again 

We're coming to the end of the final 12-week chunk of the year. I find the best way to continue around this time of year is to deliberately pull back a bit on the training and nutrition front, aim to maintain and just make sure you stay accountable.

 On Wednesday we'll 

1. Look back at what's been achieved over the year
2. Set goals for December
3. Close off the year

Ultra-processed foods (UPFs) are a modern phenomenon, and their (over) consumption is linked 

• Issues with weight
• Poorer health, higher risk of disease
• Addictive behaviour around food
• Brain fog, poor energy and low mood

 Tonight we'll be running through 

1. What are UPFs?
2. Why are they (might they) be bad for you?
3. Why are they everywhere?
4. What you need to do make sure you're making good decisions

We all know that in any area of life, those most successful are those who consistently maintain high personal standards, and your fitness is no different! How can you transition from someone who struggles to maintain the promises you keep to yourself, to someone who always follows through?

Everyone knows that the secret to success with fitness is consistency 

• Getting a quick session in when you don't have much time
• Not getting derailed when you overdo the food
• Thinking bigger picture and not giving up

 Well, tomorrow evening we're going to be doing something slightly different, rather than the usual webinar, we're going to be running a coaching session to help you all with consistency. Bring a pen and paper, after this session you'll be clearer on what you need to do to 

• Operate at your best every week
• Avoid peaks and troughs
• Get results that last

We interview Ben on how he's managed to ditch his all or nothing attitude, and learn to integrate his fitness into his social life!