Health and Fitness

The 500 Rep Workout Program

The 500 Rep Workout Program It is not uncommon for me to find workouts that push my limits and this is definitly one of them. I would use this program when I am looking to break a plateau or just want to mix things up. It is great if you are in a cutting phase of your fitness program. Pick [...]

Protein Sweet Potato Brownie

Brownies are great to eat but there is always a cost as they are generally full of fat and sugar which is not good for the diet if you are not watching your calories or macros.  The good news is, you can make a more macro-friendly brownie that will keep you on track with your nutrition. These protein brownies are made [...]

The Shocking Truth You need to Know Before Doing This Workout

Being overweight isn't fun, it isn’t healthy and if you're reading this right now, you're probably in the market for a heart-thumping, blood-pumping, balls-to-the-wall workout to help you lose that unwanted weight. I am here to help you get sweaty in pursuit of your goals, whether that means getting stronger, hitting a new PR, or losing weight and getting those [...]

8min Total Body HIIT Workout

Whether your goal is to lose weight or get fit, cardio is an essential component to your workout program. You know that cardio is where you burn the most calories at one time and, not only that, cardio workouts strengthen your heart, lungs, and the muscles you're working. By incorporating High-Intensity Interval training into your way or life, you are able to get fitter [...]

HIIT Workouts – Why You Need Them

Doing HIIT workouts can provide a variety of different benefits for your body, both physically (in terms of lean muscle) and with your health overall (cardiovascular). If you are not incorporating HIIT into your training program then I would suggest you take a look at why you should do it and then try a few of the HIIT finishers I like [...]

5 Ways To Build Muscle Without Increasing Weight to the Bar

Did you know that you don't have to lift crazy heavy weights all the time to build lean muscle, don't get me wrong there is nothing better than achieving a PB in deadlift, squat or bench but the pounding takes a toll on your body and joints. Just the legendary Ronnie Coleman, the dude can barely walk now after years [...]

Preacher Curls – Bicep Exercise

Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. With the upper […]

Workout Wednesday

Welcome to The Champion Effect and Workout Wednesday. HIIT Shoulder and Tricep Workout 3 x 10 reps, 45 secs rest between sets Shoulder Press Lateral Raises Jump Chest Squats 3 sets x 10 reps 45 secs rest between sets Lateral Raises Bent over Lateral Raises Tricep Kickbacks Knees to Chest 3 sets x 10 reps 45 secs rest between sets […]

Nutrition Facts You Need To Know

Nutrition Facts Debunked Do you need carbs or do you avoid them altogether? Should you eat Carbs before bed? You can’t eat bread, ice cream, and pizza, but you can and should defo eat chicken, rice, broccoli, and spinach... Sugar will give you Diabetes... 8 meals a day to keep the furnace burning... Every coach or trainer is going to [...]

Mass Gaining Tips

In order to build solid lean muscle mass, you need to take in more calories than you burn. If you want to build lean muscle without piling on too much body fat, you should add around 250-1000 calories to your daily maintenance plan. The frequency of your trading schedule will determine how many calories you can add. It will take [...]

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