This is the back and biceps workout that we are using in Simon Pegg's current training cycle. 

Warm-up
I always advocate a 'functional' warm-up with mobility drills and one that it relevant to the workout, e.g. spinal flexion and extension.

3-4 Sets
8-12 Reps @ 80% 1RM
Tempo 2:0:1:0
Rest 30-60s between exercises

• Barbell Curl
• Barbell Reverse Grip Row
• Seated Dumb Bell Curl
• Rear Delt Fly
• Preacher Curl
• TRX Reverse Grip Inverted Row
• TRX Single Arm Curl
• 1 Minute Hill Sprint (x2)

Warm-down
This will always include static stretches held for 30s on the muscles that have been worked.  The TRX is a good way of doing this if you have one near.

Fat loss is still the most common goal for people I work with. There has never been so much nutritious food available, gyms, trainers etc. There is probably too much information out there, that's half the problem.  So I am going to give you 20 things that have been scientifically-backed and proven to work!

1. Start with a healthy kitchen - A healthy kitchen will lead to a healthy diet. Chuck out the junk and sugary snack foods.  You cold try grouping foods into 'Red' (bad), 'Yellow' (could be bad but in moderation or for a treat is ok) and 'Green' (keep these foods and buy more).  Get rid of the 'reds' and maybe make 'yellow's' less visible or have them only as an occasional treat.
2. Eat slowly - Those that have worked with me will know that this is one of my 'anchor habits'. A habit that you can do whenever or wherever you are. Not only does the process of digestion start in the mouth it also gives your brain time to register fullness. Slow down, taste the food and your body will thank you.
3. Stop when you feel 80% full (satisfied) - This is my second 'anchor habit' but it doesn't have to be a specific number, rather an idea to stop eating when you feel 'satisfied'. Not only does this mean you will not overeat but it helps you to analyse your eating habits. Try and learn your body cues, when you are truly hungry, be aware of triggers and be more mindful.
4. Turn off your TV and devices - Eating in front of the TV or an i-device has been linked to mindless  overeating and you can easily lose track of how much you have eaten.  Turning off these devices will also help you with eating slow and stopping when you feel full.
5. Increase your veggies - This may seem an obvious one but most people simply don't get enough veggies.  Not only are you going to increase your vitamins and boost your nutrient intake, you will get more fibre (aim for about 25g/day) and feel fuller. Do things like add squash to oatmeal, use courgette or squash spaghetti, chuck a load in your omelettes or have cut up veg ready to snack on. A quick swap is half your sugary carbs and double your veggies.
6. Eat more protein - Like veggies, most people don't eat enough protein . A higher protein diet is good for weight loss as it not only makes you feel fuller but helps you to gain lean muscle tissue. Every time you gain a pound of muscle you will burn an extra 50 calories. Try other sources of protein as well as lean meats, such as lentils, quinoa and beans. Try and get protein with each meal if possible and an easy guide for portion size is for Women 1 palm-size portion and Men 2 palm-size portions.
7. Eat healthy fats daily - I get my clients to work towards eating 'healthy' fats daily, here's why. Fats help us absorb (fat-soluble) vitamins A,D,E and K and keep you feeling full.  You need to get a balance of monounsaturated and polyunsaturated fat from foods like extra virgin olive oil, nuts, seeds, coconut and oily fish.  There has been research to suggest that combining fat and fibre increases the feeling of satiety.            
8. Cut-out added sugars - By adding sugar to food or drinks it can increase the risk of cardiovascular disease and weight gain.  Get rid of the spoonful of sugar in your tea, coffee and cereal and stick to natural sugars from fruits, whole grains, veggies etc.
9. Don't eat simple sugary carbohydrates - This is the general rule-of-thumb except for when your training allows for this (athletes etc.).  Simple carbs are things like white breads, white rice, refined sugars in sweets and pastries. These foods do provide energy but are lacking nutrients, vitamins, minerals and fibre. The body breaks down these 'simple' carbs quickly resulting in a spike in blood sugar.  This also makes you feel hungry as your sugar levels drop quickly leaving you scratching around for your next snack. Choose smart 'complex carbs' like whole grains, sweet potato, brown rice, quinoa and whole wheat pasta.
10. Have something you really fancy, occasionally - Yes I am saying this...give into your cravings sometimes. Don't try and ignore your cravings but acknowledge them and you will be less likely to binge.  It's easy to get caught up in the 'binge-restrict cycle' so completely cutting something out can make you eat more of it.  Try things that could potentially reduce cravings like doing an activity you enjoy when you get tempted.
11. Drink plenty of water - There are so many reasons to drink water and you have probably heard most of them before. However you would be surprised at the amount of people that don't get even the recommended 8 glasses per day. Water will aid digestion, make you feel fuller meaning less calories consumed. Keeping hydrated will also raise your resting metabolic rate (how many calories we burn at rest).  Low water intake has also been linked to obesity.
12. Limit calorific beverages - Consuming drinks that contain a lot of calories is a sure way to gain weight. Fizzy drinks, alcohol and juices are the usual culprits so drinking these in moderation or not at all will help shed those pounds. Sugary drinks have been linked to both increased body fat and increased blood pressure.
13. Drink green tea - You would have heard this before and I know not everyone likes green tea. Drinking green tea  has been shown to help metabolize fat  and combined with resistance training further increases fat loss potential. I like to add a slice of fresh lemon as it ups the affects of the anti-oxidants.
14. Set realistic goals - It's easy to get carried away and set yourself a goal of losing 20 lbs in two weeks. A realistic goal would be 1-2 lbs per week. This amount of weight loss is not only more achievable but you are more likely to keep it off. Try addressing your habits and behaviours, work on the daily actions that move you towards your big goals. Also have other markers for progress apart from the scales like your mindset and how you feel.
15. Manage portion sizes - Portion sizes have been so distorted it is hard to tell what a 'portion' is anymore. Not only in our own homes but in restaurants and supermarkets. As well as using a smaller plate you can use your own hand as a guide to portion sizes. Click here for an easy guide!
16. De-stress - Life is full of stresses some bad and some good.  Bad stress, e.g. work can trigger cravings and binge eating. Try anything you feel will help you to reduce stress like massage, meditation, walking, gym, whatever it takes. If you can de-stress it will make a massive impact, not just for weight loss but your all-round health.
17. Get good quality sleep - I could write 100 separate blogs just on this but getting good quality sleep is huge when it comes to weight loss!  By getting more quality sleep you will help reduce stress, depression and you recover from exercise much better. Sleep loss plays havoc with your metabolism and blood glucose, both associated with weight gain. Create a sleep ritual that works for you, turn devices off, have a bath, read a book etc.  Crack this and you will see the pounds drop off.
18. Use free weights and resistance training - Cardio alone will only get you so far.  It has been proven that a mixture of both cardio and resistance training is the best way to lose body fat. For every pound of lean muscle you gain you will burn an extra 50 calories. This doesn't mean you have to train like 'Arnie' and look like a body-builder and, NO ladies you won't get big muscles! 
19. Use HIIT training - HIIT training combines a period of high intensity exercise with a set rest or easier period of exercise. You will not only burn more calories whilst you do this but you will increase your metabolic rate. This means you are burning more calories at rest!
20. Just do something - There are 19 things here that we know are proven ways to lose weight, however it doesn't matter what you do...just do something. The first steps towards your goals can seem scary but every step, no matter how small is another step closer to where you want to be.

Be Happy, Be Healthy,
Nick

Serves 1
Protein 12g Carbs 25g Fat 19g
319 kcal

Shopping & Ingredients List:
​1 large slice Wholemeal Toast
½ Avocado, mashed or sliced
1 Egg
Black Pepper, to own taste. Add some chilli flakes for a nice kick!
For a bigger protein hit add more egg.

Method
1. In small pan of just boiling water soft boil the egg for 2-3 mins. Peel & half.
2. Top toast with mashed avocado & egg. Sprinkle with a little ground black pepper.
Serve immediately.

We all love to eat out (me more than most) and there are always opportunities popping up, date night, birthdays and family gatherings.  You will probably order the rich pasta dish over the grilled fish and steamed veg.  However there is research to show that over 90% of restaurant dishes contain more calories than the average recommendations.

If you are now making changes, eating better and exercising more then navigating your way around restaurant menus and making healthier choices will really help. Check out these 6 tips for eating healthier at restaurants.

1. Start with restaurant selection​
If you are in control of where you are going to eat then that's where you start.  Western cuisine, Chinese and Italian usually have the least healthy options.  Try cuisines that base the food around lean protein, veggies and whole grains. Middle-eastern, Mediterranean, Japanese and Greek will usually have more healthier options.
Also try and find restaurants that change their produce seasonally.  This usually means that not only are the ingredients fresh and local, you will have a greater selection of vegetables (oh and it will taste better too!)

2. Take some home
Portions sizes have got bigger and bigger at home and in restaurants. So instead of not ordering your favourite dish from a menu, think about taking some home.  Not only will you save a few calories but you can enjoy your favourite dish at home, win-win. There are some dishes that will keep better and are ok to reheat, like steak, risotto and pasta.

3. Put the phone down
If you are constantly looking at your phone, checking Facebook or Instagram then research suggest this can lead to overeating.  If your distracted when eating your not in-tune with hunger and fullness cues. Eat slowly and be mindful of each mouthful.

4. Don't go out hungry
If you have eaten well during the day then you won't be starving by the time you go out.  Make sure you have a good breakfast, mid-morning snack, lunch and mid-afternoon snack (healthy of course). If your ravenous when you sit down to order it will lead to poor choices and you'll probably over-eat.

5. Keep your numbers smaller
If  you are trying to eat healthier try and dine out in smaller groups.  Research has shown that when we eat out in large groups you will eat more.  A study published in American Journal of Clinical Nutrition showed that an increase of between 47-96% in meal size when there are 2-7+ more people.

6. Do your research
Now days pretty much every restaurant have their menus available online so use that to your advantage. If your a nerd like me you will get excited when browsing the menu of somewhere your going, then you can plan. By doing this you cut down the chance of being swayed by your mates to order what there having.  You know you may even inspire your dinner friends to order something a little more healthy too.

Be Happy, Be Healthy...
​Nick

Most of us have forgotten what true hunger feels like physically and what it feels like to be satisfied.  It seems that as soon as we feel we might be just a tiny bit hungry, we eat until our bellies are full and we do it quick!  It's ok to feel a little hungry and you should work on really getting to know your hunger cues, how you feel when your satisfied and when to stop.

The two most important habits I get my clients to work on are 'Eat Slowly' and 'Stop When 80% Full'.  

These two habits, when done consistently are very powerful when it comes to improving your body and health...

So, here I'm going to share with you a snippet of a lesson from my online coaching program, powered by 'ProCoach' and my partners at Precision Nutrition.

​'The Hunger Game'

Start by asking yourself these questions...

• Are you hungry right now?
• How do you know?
• Take a minute. Check in.
• Put your hand on your belly. What do you feel?
• Do you need to eat right now?
• Do you want to eat right now?
• Do you feel like you should eat right now?

If you're having trouble with this, you're not alone. Most of us have forgotten what it's like to feel truly physically hungry (or satisfied).

So make a game of it as you practice. (check out the graphic at the bottom of the post!)

Touch and go

Imagine this. You've just been shipwrecked on a desert island.
Would you be the guy who starts to freak out once his stomach starts rumbling?
Or would you be the guy who shrugs, gets to work making some pointy sticks, and hangs in there until he can spear a tasty island rat for chow? He knows that hunger isn't an emergency. Because he's been practicing his 80% full.
Yeah, being hungry kinda sucks. But you'll survive.
Your muscles won't dissolve if you don't get dinner by 6 p.m.
And being a little hungry puts you in fat-burning mode.
Hunger comes and goes in waves.
Most of the time it's just a little uncomfortable. Nothing you can't handle.
Try "touch and go" with being hungry, or anything else you notice today.
Pause. Observe it for a few minutes.

Then move on.
Like this:
"Man, I could totally go for a cheeseburger right now! This is a serious craving! Huh. That's interesting. Am I really hungry? [waiting] Kind of. OK, I'll wait a little while longer and see how it goes."
Think about stopping at 80% full — and observing your hunger and fullness — as merely pausing.
It's not forever. Touch and go.
Today, try playing the hunger game.
When you notice yourself wanting food, pause for a moment.

• Are you physically hungry?
• What are the body cues that would tell you?

While you're eating, pause.

• Are you satisfied?
• What are the body cues that would tell you?

We don't want you to starve. We simply want you to pause.
Wait. Check in.
Notice what your body is saying.

Enjoy the freedom of 80% full
Eventually, once you get the hang of it, 80% full will start to feel awesome. You'll finish every meal feeling leaner and lighter, instead of bogged down, burpy, and bloated.
And you'll love the freedom this gives you.
Because now YOUR body is the boss. YOU are in control.
You won't need a food scale, measuring cups, calculator, calorie counter, or any strict "food rules".
You'll have your body and your own awareness.
Tomorrow, we'll tell you what to look for. But we want YOU to start with learning YOUR own unique body signals.
Give it a try.

80% full trumps everything else

Eating slowly, to 80% full, is more important than any other habit in this program.

• At 80% full before you finish your veggies? Fine. Stop eating.
• Not physically hungry even after 4 hours of not eating? Fine. Wait until you're hungry.
• Halfway through your protein when 80% strikes? Fine. You're done. That's why Tupperware was invented.

Get the idea? Slow eating, 80% full, and most importantly, eating according to your physical hunger cues, trump everything else.
When in doubt, use this mantra: Feeling, not formula.
That means:

• Eat when you feel physically hungry.
• Stop when you feel 80% full.
• Forget about any other "rules".
  
  Simple...
  
  This is s sample of the type of coaching that we do at 're:bourne fitness & nutrition'. It is a habit-based approach which in my opinion is the most effective way of coaching long-lasting and sustainable change. 

Be Happy, Be Healthy....Nick

I’ve seen a big shift in the last couple of years towards online personal training and nutrition coaching. There are thousands of trainers offering online coaching (including myself) and if you’re reading this you may well be thinking ‘can online coaching help ME?’.
 
Online coaching can absolutely help you achieve goals and make real changes to your health, body and fitness.  For myself as a coach it's a way of being able to reach (and therefore help) so many more people than I ever could face-to-face.  Just like training with a trainer or nutrition coach in person, you will have to be ‘ready, willing and able’ to change and without that it doesn’t really matter which option you choose you may still struggle with results.
Having to juggle work, family or both is something we all have to deal with so online coaching can provide a more flexible way for you to work towards your goals. You can work with your coach and see how best to fit your training or nutrition coaching into your busy schedule and lifestyle. Generally online coaching is less expensive than having a coach in person so if budget is a factor then this is a bonus.
 
How does online coaching work?
Most online coaches will either provide a ‘low-end’ or ‘high-end’ service.  There are loads of platforms being used by coaches ranging from simple emails and ‘pdf’s’ for workouts and meal plans to the more sophisticated where you will get an online log-in to engage with your coach, get feedback, workout plans and link to other people and an online community. Generally, the lower cost low-end options will have some accountability but training and nutrition coaching can be quite generic. The higher-end options will usually have more direct contact with a coach, more accountability and be more specific to your unique needs and situation. What’s important here is that you find the most suitable option for YOU, your preferences and your lifestyle, and you are the best judge of that.  That said, in my experience the more contact you have with a great coach, the better your results and the chance of creating real and long-lasting change (at least that’s been true with most of my clients).
 
How do I choose an online coach?
I can understand how tricky and confusing it can be as every time you go online or social media you’re bombarded with coaches selling their services.  The best piece of advice I can give you on this is if a coach is offering you something that sounds too good to be true then it usually is. I would be a little weary of things like ‘6 week abs’ or ’30-day extreme fat loss’ etc. In my experience it takes at least 12 weeks or more (depending on the client) to make a real sustainable change to your body, health and nutritional habits. The health and fitness industry is guilty of providing false hope and pumping out marketing that feeds the myth of instant results.  My own online coaching program has a curriculum of one full year!  Also, remember that just because you may never see your coach in person, you still want to feel that you’re a good fit and that you can build some sort of rapport. Choose a coach who is willing to speak to you, offer free advice and is approachable. You could be working together for some time!
 
 
3 things to consider before you begin your online coaching.

1. Think about whether you are ‘ready, willing and able’ to make some changes and implement the daily habits that move you towards your goals. It may be that you’re ready and willing but unable because you need to know ‘how’.  It doesn’t mean that you shouldn’t begin training or improving your nutrition but a good coach will be able to help you see exactly where you are and how you can move forward.

1. Think about your goals, what they mean and how you will feel when you achieve them. This will help to give you a purpose, clarity and the motivation required for success.

1. Finally, find a coach that YOU feel best suits your goals, priorities and values. Do this by reaching out asking questions and really finding out what that particular coach has to say.

 
Just by reading this post you have decided to take action, good on you! Whoever or however you choose online coaching, good luck and go for it!
 
Be Healthy, Be Happy,
Nick
 
If you would like to find out more about how I coach online, then click here…

So for a while now you have been exercising, improving your diet and reducing your body fat.  You’ve had your eye on your summer holiday and your determined to get the body you desire before you hit the beach.  However, for a number of weeks or even months the numbers just aren’t playing ball, the scales or the tape don’t budge, you are in the middle of a plateau.  I know this is frustrating but you’re not alone, in fact I see this with all my clients and is a normal and inevitable part of weight loss.  The chances are that your body has adapted to the changes you have made so the initial weight loss will stutter.  Here are 5 tips to help you smash through your plateau on get you back on track…

1. Vary your workouts - If you keep doing the same workouts or exercise, then you will get the same results. You need to overload the body in some way. This could be anything from walking a bit further than normal to adding another set or trying circuit training. If you only do classes a health club the get in the gym or try a different class.  The body is an amazing thing and it will soon adapt to any regime that is putting it under stress.
2. Be mindful of nutrition - It is very difficult to count calories accurately but you will still need to create about a 500 calorie deficit each day in order to keep losing weight (or body fat) consistently.  Find out if your eating too many or not enough calories based on your age, activity level and your desired goal. If you are not eating enough calories it can trigger ‘survival mode’ and actually make it harder to burn fat!  Keep a food journal and start to know your body cues of hunger, fullness etc. p.s. it’s ok to feel a little hungry you know!  Keep it simple and eat slowly, stop when you feel approx. 80% full, get enough fruit and veg with each meal, lean protein, healthy fats and drink at least 2ltrs of water per day (more when active).
3. Be wary of the scales - The scales can be your friend or foe!  If they show us what we want to see, then its ‘happy days’. However, what about the next morning when you’ve put on 2 lbs? Body weight can fluctuate either way overnight and there are more variables like water retention, menstrual cycle etc.  Track your progress in other ways such as girth measurements (chest, arm, waist, hip..) and body fat.  You may find that you have increased your body weight by 2lbs but this could be lean mass and your waist has dropped by 2cm! I would recommend only getting on the scales every 2-4 weeks.
4. Improve your sleep - Getting enough quality sleep is important not only for fat loss but also general health.  Your sleep and stress cycles have big implications when it comes to optimal hormonal state.  Your body will do most of it’s rest and repair through the night so let it do it’s stuff. Get enough good sleep and you will feel like your ready to fire on all cylinders, have more energy and more focus.  Try a new bedtime routine that works for you; switch off i-devices an hour before bed, have a bath, read a book, get your wind-down routine nailed and you will notice the difference.
5. Have a plan and stick to it - This doesn’t have to be complicated but map-out your exercise days and plan your meals and snacks. Preparation is key! Prepare meals and snacks where necessary which helps you avoid poor food choices and keeps you in control.  Try keeping an exercise and food journal and tick-off the days and meals when you have done/ate them.  Make ‘outcome-based’ decisions and ask yourself ‘how is that working for me?’… If it’s working then carry on, if not change things. By having a plan, you can then review and see if there are any patterns that are getting in the way of your progress and then potentially change them.

Make these changes, do them consistently and you will see your results begin to go your way once again…

I love to use the battle ropes either as a stand alone session or as part of HIIT circuit. You can add another dimension with a Bosu to challenge your core and stability.  You will find ropes and a Bosu on most gym floors now so use them to mix up your workouts.  Why not do this routine as a 'finisher' at the end of your session to create even more of a calorie burn.

Enjoy!

Beginner:
30s each exercise, 30s rest
Rest 2-3 mins, repeat x 3

Intermediate:
45s each exercise, 30s rest
Rest 2-3 mins, repeat x 3

Advanced: 
1 min each exercise, 1min
Rest 2-3 mins, repeat x3