Redefine Review: Friends, Family & Fun (9/10)

October 9, 2017

The whirlwind of moving home after being away for three years...

 

The last few weeks have been a mix of catch-ups, beers, beach, gym dates, lunches with grandparents and job hunting.

 

As a note on that last point, I do have some fantastic news.

 

I'll now be working out of Soul Personal Training in Mosman. I'm super grateful for the opportunity to work at this incredible facility and excited to see where it takes me.

 

 

(For any queries on in-person training, drop me a message here)

 

The sun is out and it's getting warmer every day. I'm with all my friends and family again. It's a whole bunch of fun and it's damn good to be back!

 

 

 

Vids and Blogs

 

I'm excited to say I had my first ever guest article published on another website. None other than Healthylivingheavylifting.com!

 

This Suffering CEO Saw His Abs For The First Time In 10 Years

 

Hopefully sets of a chain reaction of guests posts. Writing is something I'm passionate about. It allows me to break down complex topics and share valuable information with many people at once. 

 

My wordsmithery also came up with a few popular articles for my own site.

 

1. Whey Protein Powder: Is It Worth The Cost?

 

2. How To Grow Impressive Muscle Mass In Under 2 Hours A Week (+ Program)

 

3. The Single Best Sustainable Fat-Loss Diet

 

 

Food and Training

 

Back in action. That means it's time to slow-bulk.

 

A slow-bulk is a way of trying to put on muscle mass with minimal fat increases. To do this, I'll be aiming to eat just a tad over my maintenance calorie level each day. This puts me at around 3200 calories at the moment. 

 

 

(Although... I did attempt an eating challenge which didn't end well...)

 

By eating slightly more calories than my body needs, I'm giving it fuel to build more muscle. But since it's only slightly more calories, any weight I gain will hopefully be muscle and not any fat.

 

As for training, I'm just enjoying myself really. I've trained with 9 different friends since I've been back. This means my routine has been a little out of whack. That's fine, I'll get serious later on. As for now, I'd rather catch up with mates for random sessions and build up some gym-time consistency.

 

Your gym program isn't everything. Enjoying the process is much more important.

 

 

What's On The Socials?

 

I'll always post once a day on Instagram and Facebook. It's more of a habit now. Here are a couple of the most popular ones.

 

Instagram

 

1. I've been doing a series of the best exercises for each muscle group. Here's the shoulder exercise post.

 

 

 

2. For fat-loss...

 

 

 

Facebook

 

1. Is paper the best health food?

 

- it’s zero calorie
- it’s gluten-free
- it’s sugar-free
- it’s fat-free
- it’s GMO-free
- If you're still reading, remember, it’s just paper…

 

Don’t be fooled by the fancy words and labels.

 

2. My morning routine will help you dominate your morning.

 

S - silence. Like meditation or breathing drills.
A - affirmations. Positive self-talk to put you in a good mood.
V - visualisation - See yourself achieving what you want to achieve today.
E - energy. Get in a 5-10 minute workout (or stretches/foam rolling as I do)
R - reading. Read 10 pages of a book which will improve you. I’m reading a nutrition book atm.
S - scribbling. Write down 3 things you are grateful for and the 3 top things you will get done today.

 

... click here for more on this.

 

 

Top Fitness Articles On The Web

 

1. The Definitive Guide To Getting Injured

- By Justin Ochoa

 

The 10 most common ways you can injure yourself and methods to avoid them. Simple and extremely important. Injuries suck!

 

2. The 10 Immutable Laws Of Successful Fat Loss

- By Eric Bach

 

Eric singles out the 10 most important things for you to know in your fat-loss endeavours. Although it's not a new article, it's definitely one worth reading.

 

3. 10 Ways to Remain Athletic as You Age

- By Eric Cressey

 

A whole bunch of top 10's in this episode. This one is probably THE most relevant to you guys who read this.

 

4. Stop Making Fat Loss So Complicated

- By Bryan Krahn

 

"What does lead to success? Learning to execute the daily process as easily and consistently as you can." This is a 2-minute gem of a post.

 

That's it from me today. I'll be over at Soul Personal Training building up my client roster and enjoying the warm weather heading into Summer.

 

See you next review!

 

 

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Michael Gostelow - Personal Trainer

30 Pitt St. Sydney, 2000

michael@execperformance.com.au

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