WEEK 2: LETS TALK NUTRITION:

We know you’ve heard it a million times before, but maintaining quality nutrition is absolutely crucial for sustaining energy and mental clarity throughout your day. But don’t worry we aren’t sadists, we’ve got some tasty, (quality) fast food options for you too, read on…

You can’t outtrain a bad diet: Emphasise the importance of fuelling your body with nutritious choices. Opting for foods that provide sustained energy such as balanced meals rich in whole grains, lean proteins, healthy fats, and plenty of vegetables—this will help to support] optimal brain function, hair, skin and nails as well as physical performance. 

These choices not only nourish and energise your body but also contribute to a positive mindset and resilience against daily stressors.

By prioritising nutritious eating habits, you enhance your metabolism, maintain stable blood sugar levels, and reduce the risk of energy dips or cravings later in the day. This proactive approach allows you to stay focused, productive, and better equipped to handle challenges.

The information provided below, isn’t a 6 week diet or a ‘quick fix’ for weight-loss, but a nutritional blueprint for fat loss and muscle gain. We are looking to play the long game, and make healthy, sustainable changes for life!

#dowhatyoucando @aspiregroup

Aspire Team.

This week we are focussing on quality nutrition and strength training to build a strong foundation for long-term physical and mental well-being. We have incorporated at home or in the gym/simple dumbbell workouts that you can follow along to, as well as a ‘Keep it Simple’ blueprint you can use to start taking back control of your nutrition, body and health!

Wk 2 Physical Habits:

1. Incorporate Strength Training into your weekly routine: Strength training can boost your mood by increasing the production of endorphins, it can reduce symptoms of anxiety and depression, improve cognitive function, and enhance overall well-being. Plus, the sense of accomplishment and confidence gained from progressing in strength training can positively impact your mental health. There are also countless physical benefits like an increase in muscle mass and strength, making daily activities easier. It helps boost metabolism, aiding in weight management and fat loss. Strength training promotes better bone health, reducing the risk of osteoporosis and fractures, and improves joint health by strengthening supporting muscles and ligaments. It enhances cardiovascular health, increases flexibility, and improves posture and balance. In fact there are pretty much zero reasons not to do it!

• .Incorporate 3+ days of resistance training into your routine this week! Whether it’s a bodyweight circuit at home or ‘weights’ training in the gym, get up and get it done! If you’re needing a bit of guidance on what to do follow along to these home or gym workouts.
• Take a LIFT class with us! You don’t have to think about what to do, or how to do it, just turn up and we’ll guide you through!
• Total Body Dumbbell Workout
• Bodyweight Workout

Wk 1 Mental Habits:

1. Read the ‘Keep it Simple’ Nutrition Blueprint

2. Treat Yourself! Reward yourself with a cheeky take away this week (preferably after your 3 strength training sessions) but with a view to making tasty, mindful and healthier choices when you order.

• Master the art of making fast food work for you
• Fast Food Bible

3. Bonus Points: Book in for a 1/2 price initial consult with Elliot Harris, Aspire Strength & Conditioning coach and nutritional guru from Evidence Based Training.