- 100g Banana/1 Medium Banana
- 1 Big Scoop Whey
- 50ml of Milk
Simon’s Channel: www.youtube.com/user/thedietkitchen
I have always been active and tried a lot of sports, played soccer for a long time, floorball (innebandy), basketball, and after knee surgery for a ruptured ACL it's been all about the gym and weight training in all its forms.
Hmm… That is a frequent question I get from people, and actually… I don’t know, but I do! I find motivation in a lot of thing, a lot of people, and most often “regular” people who are just struggling in the gym with their everyday habits, struggles with their weight, with their struggle to even get in the gym, without even enjoying it that much. I think that is motivating, more motivating than someone like me, that loves what I’m doing, always having fun in the gym and enjoying my lifestyle.
I also find motivation in always trying something new, challenging myself. To take ones self out of their comfort zone is a good thing to create new motivation and maybe find new favourites ;)
Squats - A universal exercise that involves the whole body and builds gotdamn nice looking legs and glutes ;) No bullshit, just hard work.
Intervals - In all its forms. I like short explosive kick-ass intervals 30-30 or 10-20 depending on what kind of purpose 90-100%, on the treadmill, outside or in the gym.
Row-machine - Gives you a nice sweat and boosts your metabolism.
Read the above;) I'm against all that silly crap with cardio cardio cardio… You stress your body even more with all that walking, inflammations or stress fractures in feet or shin splints are often seen. And with a hard diet and a lot of cardio sooner or later you are going to start taking from your muscles and at the stage where you look like a skinny bitch (sorry but it’s true ;)
To keep on learning, performing and to work my way up in my lovely physiotherapist career. Hopefully get the opportunity to work in my profession with athletes.
I just loooooove Protein ice-cream ;) There are so many healthy good creative recipes out there so I leave it to the internet, and to those awesome people that take their time and think its fun to cook, I don’t, so I take their recipes ;) haha…
Just plain and simple good food. Chicken, meat, a lot of veggies, I love veggies :) But also bread, potatoes, pasta with sausage meat and I go NUTS for NUTS! That’s my weak-spot ;) Yoghurt, low-fat and low carb (look for the non-lactose products, they are often better in calories) with my precious Bodyscience Vanilla Ice-Cream casein protein (to die fooor). So you see... There is no need for me to go off diet, haha… ;)
I eat it, easy as that ;) I let myself have one day a week to eat whatever I want. My last diet I tried out a modified type of Periodic Fasting which I like a lot and was super FOR ME, and with that kind of concept you can eat a little bit more free during your eating windows.
But hey, make the best of your diet. Eat food you like and don’t make it so hard for yourself. It's what you do in the gym that also is calculated in your results of course ;) I love food and I would never do a diet if I didn’t like the food, easy as that ;) Find your concept.
The hardest thing around! ;) I listen to a lot of different artists and genres. But right now there is much Combichrist, Bullet for my valentine, Prodigy, slipknot.
My bachelor in Physiotherapy. Nowadays (since June) I work with something I really love and something that just made me better in my own training and understanding in training as a physiotherapist.
For my physique it’s only the mirror, during a diet of course I need to use the scale to see that my diet is working and is up to plan and schedule for my competition. Otherwise I never use a scale. As long as I’m happy with my body it doesn’t matter how much my weight is.
MMSports Bodyscience & Jacked. Outstanding CLEAN products, which help me to obtain a good health and physique year around.
There is just one tip: WORK OUT HARD! To get muscle mass you need to work for it, lift heavy! And to lift heavy you need to have good deep internal muscular control, you need to progress and develop little by little.
Keep it simple and use the best whole body exercises like squats, bench-press, deadlift. Start with the basics and work on good technique to later kickass with those weights ;)
Age 25yo, Weight, off-season: 64kg on: 53kg, Height: 162cm
- 3 egg whites/90g
- 90g yoghurt
- Vanilla Extract
- 1 scoop Protein Powder
- 35g Oat Flour
Simon’s Channel: youtube.com/user/thedietkitchen
Simon’s Channel: youtube.com/user/thedietkitchen
Set goals – Being driven to train comes with years of discipline. We are not always motivated to train no matter how positive we feel. Especially when we train at least 5 days out of the week. Setting goals gives us the mind set that on days when we feel we have earned enough merits of hard training we ask ourselves qualifying questions like: Is this really enough? It could be a question of am I where I need to be to look how I want on the beach? To fit in that dress? To be ready for that photoshoot? Before reuniting with family abroad? Have something big to aim for and set small weekly targets until you get there.
Always push to the end – Sometimes it too easy to give ourselves credit when we train hard. We get a little pump in the gym and build a little sweat and feel we have done well. We compare ourselves to someone who doesn’t train at all and say “well I don’t go out like my mates, I don’t smoke and I don’t take drugs” We feel this is a good enough reason to slack. Finding poor justifications to have a poor session. If you can’t push yourself hard enough then get a personal trainer to help push you or a training partner who is hungrier than you for a good session.
Just start – Some people are skeptical of joining the gym as they feel when they go they will be the weakest person there and they feel intimidated. Funny enough I’ve found that there are many people that think they have to train at home first, change there eating habits and build up a level of fitness so they can “qualify” to attend or be a member of any gym. What people need to understand is all this structured planning are just excuses to prolong their success. Procrastination doesn’t build muscle. Actions do. Get it together and go to the gym. Join classes if you have to but do something.
Use correct form – If you need to start with lighter weight then do it. Some days you may feel weak. It could be lack of sleep or just general tiredness. We can’t avoid it in some cases. When this happens it would be advisable to use a lighter weight. Throwing the weight around using momentum like your dancing isn’t going to achieve much. I’ve seen people do bicep curls whilst doing mini squats at the same time. Sore quads after a bicep curl isn’t the focus we are looking for. I’ve seen a bar being stacked with weight and a person perform a quarter squat on a 1 rep max. There was more effort in stacking the weight on than the actual squat itself. If in doubt then speak with a member of staff at the gym, watch some YouTube videos, sometimes asking the one who looks experienced in the gym may help.
Learn from people who have achieved what you want – It’s said you should surround yourselves with positive people. In the same way you should follow and learn from the experts who have done what you are aiming to do. Some people have different theories in how they train to achieve their goals. Just find what works for you and see if you can achieve good results using the same plan or technique. If it doesn’t work then move on and try something else. You may not get it the first time but good practice can reap you big rewards. Some people who are good at training aren’t necessarily good nutritionists so take whatever they are good in and something else from the next person. Learning is power, so with more knowledge you are gaining more power.
Have the right supplements – Training hard will give you good results but having the right supplements will help to aid a strenuous workout. BCAA’s during a resistance session could help to prevent muscle fatigue and in some cases cramps. Isotonic or a drink with glucose could help to replenish glycogen when it is running low during a training session. Whey protein after training is the optimal time to have a whey protein and hydrolyzed is probably the best to have but ultimately you should find out which is fit and suited to your goals. I personally use PhD Nutrition as it is a pharmaceutical grade with regular batch testing to make sure it is clean and good for my body.
Put food over supplements – Although I am a sponsored athlete and use supplements I would put food as the paramount form of nutrition for the growing body. Supplements are mainly targeted at certain roles in “addition” to a healthy diet and in some cases can replace some meals on a very busy schedule but at no point should you put supplements before food. Preparing your food before you set out in your day is like the first step in achieving a good body and healthy mindset.
Mix up your training routine – When you train, you should always have a new routine every week. Many of the biggest Olympians step in the gym and decide what machine they will use depending how they feel. You can stick with certain body parts on the days but change the order and maybe even the rep range. My clients have no idea what they will be doing in each session, as I don’t want them to program themselves to have a relaxing session.
Listen to your body not your mind – Sometimes before you get to the gym you we’re fully geared up mentally then you get there and you almost feel mentally depleted. The explanation behind it is almost unexplainable but it happens. Sometimes you have to go against the grain and just train. I used to have a training partner who used to see me in this state on many occasions and he would say “Don’t think about it” sometimes we need to block out everything around us which could include personal issues and not think about it. Maybe plug in some music and just train. Some days we may have over trained, not received much rest or just physically ill. We need to take these signs as a “sign” to take a seat and relax. I feel guilty sometimes even if I feel sick. As long as you know within yourself that it is not an excuse to put your feet up then the next time you hit the gym, hit it hard. Make up for lost time and really put in the work.
Buy clothes to fit your future body - Just like setting goals, this helps you to re-confirm the decision you have made by working towards another goal – Fitting in new clothes. The more expensive the better, this way you won’t want to waste your time. Whether it be a few waist sizes smaller or for someone who is looking to gain weight then purchase the next size up and aim to fit it. Telling people what your goal is again forces you to aim high because it’s not just a secret goal but you wont want to disappoint anybody. This is why I do competitions and photoshoots. The last thing I want is to go on stage unprepared or look out of shape. If I’m prepping for a shoot, again I don’t want to have images circulating on social media with me in terrible condition, unless its for the purpose of a before an after shot.
Written By Roger Snipes: Facebook Fanpage
A quick and easy video recipe for Banana and Chocolate Chip Protein Cookies
Macros per 1 out of 6 cookies:
Simon’s Youtube Channel: www.youtube.com/user/thedietkitchen
“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”
- Bruce Lee
“Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.”
- Bruce Lee
“To hell with circumstances; I create opportunities.”
- Bruce Lee
“I’m not in this world to live up to your expectations and you’re not in this world to live up to mine.”
- Bruce Lee
“The doubters said,
"Man can not fly,"
The doers said,
"Maybe, but we'll try,"
And finally soared
In the morning glow
Watched from below.”
- Bruce Lee
“If you love life, don't waste time, for time is what life is made up of.”
- Bruce Lee
“Adapt what is useful, reject what is useless, and add what
is specifically your own.”
- Bruce Lee
“Be happy, but never satisfied.”
- Bruce Lee
“Don't fear failure. — Not failure, but low aim, is the crime. In great attempts it is glorious even to fail.”
- Bruce Lee
“Knowing is not enough, we must apply. Willing is not enough, we must do.”
- Bruce Lee
“The key to immortality is first living a life worth remembering.”
- Bruce Lee
Born: 27 November 1940
Died: 20 July 1973
Founder of Jeet Kune Do
Best of Dwayne Johnson: cutandjacked.com/Best-Of-Dwayne-Johnson-Photos-Videos-Quotes
Best Of Arnold Schwarzenegger: cutandjacked.com/Best-Of-Arnold-Schwarzenegger-Photos-Quotes
I have always been competitive my whole life so fitness and the fact that you can always push harder is just something I enjoy doing. It first started with marathons in 2009 and then as a result of an injury to my ankle, I needed to still fulfill my desire to push… so I took it to the weight room ladies!
My motivation comes from my own desire to know that I can always work harder to do better to look and feel fantastic! There are no limits, only plateaus, never settle!
I used to be quite a cardio junkie, however my main concentration now is on H.I.T Training (High Intensity Training). This provides you a cardio/weight/all around dominating workout!
In terms of favourite healthy recipes, I live a healthy lifestyle so all my recipes are healthy and can be found on my website beingfatiseasy.com
I’m gluten sensitive and lactose intolerant, which helps with eating clean, but I don’t believe in diets, eating clean is your lifestyle not a fad!
Cravings… for junk food, don’t have them, I am sweet tooth at heart! For my sweet tooth I have mastered my own sweet treat recipes that are 100% clean that can be found on my website as well. As for salty things, I stay away from salt because of heart disease on both sides of my family.
Favorite 3 exercises… Twenty fours, My empire 48’s, and 185lbs barbell squats for reps of 6!
My routine consists of four days weight training and one day of cardio. Weekends off. I call the gym “my office”. I am there to do work! I always do a minimum of four sets per exercise. Every set is not a number count of reps… it’s to failure. 20 reps of an exercise doesn’t mean you’re exhausting yourself, having your body trying to shut down does! So I push.
My long-term goal set for myself is to win the Olympia Bikini Title!
These days I am most proud of the fact that I am able to inspire others to work and train harder for themselves. It pleases me to see the looks on some of the boy’s faces in the gym when I am squatting more than they are! But it also is most rewarding to see more and more girls feeling confident to hammer out weights!
I have yet to have had any obstacles or setbacks to prohibit me from continuing to strive for my own personal perfection. I think this is due to the fact that I “everyday it”. I work hard 365 days a year, not just 16 weeks out when it’s supposed to matter.
My progress will be measured by the amount of trophies to come! Haha!
I am competitive with myself and can always judge where I can do better based on my appearance.
Supplements I live by, USANA Vitamin Supplements that can be purchased through my website, as well as 1MR by BPI, hands down the best pre-workout ever! And IsoFlex whey protein. The combination of these supplements keep me killin’ it day in and day out!
A few last words and tips for you ladies out there… stop wearing make up to the gym, you’re there to sweat and work hard! Step out of your comfort zone (the women’s only section) and take it to the weight room floor, and for the love of god ladies… start hammering weights! They’re not gonna get you huge, they’re gonna get you sexy! Lift eat and destroy!
Weight: 125lbs. (Comp. weight 117lbs.)
Combine all cookie dough ingredients EXCEPT cookie add-in (dark chocolate chips, craisins, raisin) and almonds in a food processor and blend well. Once blended, using a spoon mix in cookie add-in and almonds. Drop by spoonful onto a prepared cookie sheet and bake for 20-25 minutes at 350 degrees.
Optional: Sprinkle chocolate PB2 over top of unbaked cookies.
Makes about 16 cookies.
Fat: 4.6 g
Sat fat: 1.2 g
Monounsaturated fat: 1.2
Sodium: 67 mg
Carb: 12.8 g
Fiber: 2.1 g
Protein: 2.7 g
Recipe created by: Kimberly Marie, Facebook: KimberlyMarieFitness