Luke is a BA (hons) personal trainer and online coach with over 8 yearsโ experience in fitness.
(4)
Biscoff ice cream ๐จ๐ฆ
For this recipe I used:
Soya milk
Lactose free yogurt
Chia seeds
Biscoff spread
Salted caramel flavoured soy protein
Banana
Then freeze for 24 hours and mix in the ninja Creami!
I then added milk and a biscoff biscuit from Aldi.
Mix again on light ice cream setting and then add another biscuit and use the mix in setting. This adds to the crunch!
Dairy free biscoff protein ice-cream ๐
Chinese sweet and sour chicken ๐๐จ๐ณ
My little boy absolutely loves this ๐
For the sauce I use:
Pineapple and pineapple juice
Honey
Water
White wine vinegar
Light soy sauce
Chopped mixed peppers
Garlic granules
If you want to make the sauce thicker you can add cornflour.
For the chicken i kept it simple and added some Chinese 5 spice, cumin and paprika. You can also batter the chicken by adding flour or cornflour which I will try when I do Chinese chicken balls ๐
Hybrid training Legs
One of the most important sessions of the week. You need strong legs if you are going to be a hybrid athlete ๐
I try and balance my leg sessions and make sure I give them plenty of rest in between my big runs. I sometimes have a run in the morning and train legs in the evening or add some light cardio after a leg session.
I hit legs 1-2 times a week and focus on the major muscle groups.
The exercises I use are:
Squat (mainly hack so I can go deeper)
Deadlift (Romanian to focus more on the hamstrings)
Leg press
Leg extension
Hamstring curls
Standing Calf raises (different variations)
Adductor machine
Abduction machine
Glute kick backs
Seated calf raises
Due to the heavy load I try separate these over the 2 days.
Each week I'm targeting improving form and adding more weight/reps.
I have seen a massive difference in my running and leg strength since starting this programme.
Also make sure you stretch after a big session ๐ช
Let me know if you have any questions on leg training ๐ฆต
Last week of the bulk
So if it is my last week of the bulk until a bit of a break for my family holiday to Tunisia ๐น๐ณ
I have gained 8lbs and still stayed pretty lean and I'm over the moon ๐
After Tunisia I have the great north run (please sponsor me) and then a couple weekends away planned but il be going straight back onto the bulk heading into the marathon ๐
I had a weight goal in mind for the holiday which I have hit ๐ฏ
Keep working towards your goals ๐ช
Chocolate and Peanut butter Ice cream ๐ฆ๐ฅ๐ซ
For this recipe I used:
Soya milk
Lactose free yogurt
Chia seeds
Peanut butter
Chocolate flavoured soy protein
Then freeze for 24 hours and mix in the ninja Creami!
I then added milk and chocolate protein cereal from Aldi.
Mix again on light ice cream setting and then add dark chocolate and some more protein cereal and use the mix in setting. This adds to the crunch!
Dairy free Protein chocolate ice-cream ๐
Hybrid training push workout ๐ช
I like to start the week with a push workout and I try and focus on the heavy lifts. This being chest press and shoulder press.
For the chest press I alternate each week using a bar or free weight and being flat or an incline. I also finish the chest with some type of pec fly and really try and feel the stretch.
For the shoulder press I prefer standing and use both free weights and bars for this. I will also add some lateral raises and rear delts. Not going as heavy but focusing on form.
This is finished with some tricep exercises and dips! if I have anything left I add some core work in.
Mondays are normally cardio free after a big run on the Sunday.
If anyone wants any tips on push workouts I hybrid training DM me ๐จ
Gaining phase update
6lbs added so far and I'm still feeling lean.
Getting some nice comments from people is always a big help ๐
The weights are still going in the right direction and I'm adding more reps onto the bigger lifts ๐ช
Running is starting to increase but looking forward to a welcomed break in 3 weeks for Tunisia ๐น๐ณ
Cookies and cream Ice-cream ๐จ
This one is my little boys favourite ๐
I use:
Soya milk
Lactose free greek yogurt
Chia seeds
Vanilla extract
Vanilla protein powder
Blend these and then freeze for 24 hours.
I then blend in the Ninja Creami on light ice cream and add some more milk and a gluten free cookie and cream biscuit. Mix again and add another biscuit on the mix in setting.
This comes out really nice and tastes amazing ๐
DM me if you want anymore recipes
What's your favourite ice cream flavour can I make it?
My training plan at the moment:
I'm currently strength training and training for a marathon with my main goal to improve my overall strength but also my big lifts (squat, deadlift, bench press and shoulder press)
I like to start the week with a back focused day and this is where I will deadlift reducing the sets but increasing the load to try and improve on the weights that I am lifting.
Exercises:
Lat pull down X2 sets
Single arm row chest supported x2.sets
Deadlifts X3 sets of 5 working up each time
Shrugs X3 sets
Reverse lat pull down x2 sets
Cable rows X2 sets
Pull ups x3 sets to failure
I also add biceps at the end of the workout. By this point I am pretty fatigued so it's only two exercises.
Seated bicep curls X3 sets
Preachers curls to failure X3 sets dropping the weight but adding reps.
If I have anything left in the tank il add some close grip pull ups.
I normally drink creatine while I'm training and add cyclic dextrin if I know it's a big workout.
Since I have started this plan iv added 40kg on my deadlift and I'm still progressing in the other exercises.
If you want any advice on strength training or how to perfect your back day DM me for advice.
Nice 14 mile run to end a busy week ๐ฝ๐ช
Fuelled by love hearts โค๏ธ
Upper body training ๐ช
Really nice end to the week of training. Taking a well earned rest day is definitely needed.
Time to refuel and refocus ๐ช
Gluten free lasagne and garlic flat breads
This is a really good meal that you can freeze and use again for anyone that requires gluten free ,๐
I swapped the lasagne sheets for gluten free and made homemade pasta sauce with topped tomatoes ๐
The flat breads are really easy and I used gluten free self raising flour with lactose free greek yogurt. Quickly fry them and sprinkle a little more flour to make sure they are not sticky ๐ซ
After they have risen I add fresh garlic, butter and parsley and place in the oven for 5 minutes ๐
For anymore gluten free recipes DM me ๐
Garlic Flatbread
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Why I got into running
About one year ago I was so unmotivated with training. I would go into the gym lift some weights and then go home totally unsatisfied and just training to look good. It was boring!
I then signed up to York Marathon with a mate (who pulled out ๐) and started the training. I loved the training and loved doing something different. I found it clears my head after a stressful week and gives me time to plan and organise my life. Achieving in a marathon is fantastic for my mental health and after a big run I feel so much better. The atmosphere is amazing when running a big event and I would recommend it to anyone!
Running has given me motivation and it has improved my health and I am fitter than I have ever been. I have more energy for my kids and try to include them in with my training ๐
People say you can't run, lift weights and gain strength. Something I don't believe and my training plan at the moment is to improve my strength whilst also competing in marathons!
Let's see if I can do it!
If anyone wants any advice on running it strength training DM me ๐
Gaining phase
Another week ticked off and the weight is still going up. This week I really tried to focus on form and technique instead of hitting mad PBS ๐ช
Deadlifts are up and I'm adding more reps each week.
Chest press is also up but I have struggled towards the end of the lift and I am now putting my emphasis onto triceps ๐
Struggled with digestion this week as the calories keep going up. I'm going to try avoiding gums and sweeteners and add in a few more high calorie shakes to make sure the calories can still go up but my stomach doesn't struggle.
Running is starting to increase now and aiming for at least 3 runs a week and a couple of climb sessions.๐
Big run with Holly this weekend so need to make sure the calories are in before that ๐๐๐
This year I'm running the great north run for happy days children's charity.
I'm aiming for 1 hour 45 and I'm doing it with my dad and my brother. ๐
This is a fantastic charity and they do some amazing work and having two gorgeous boys myself I know how important it is that kids get all the support they need! ๐ง๐ง
If anyone would like to sponsor me or Ben the link is below ๐ช
https://buff.ly/3zRmTQY
Gluten free sausage rolls
This is a great idea for kids that suffer with gluten intolerance.
All you need is gluten free sausages and gluten free roll on pastry.
If you don't want to use gluten free sausages you can make your own with 5% pork with fennel seeds, thyme, pepper, sage and onion granules. There's only 150 cals per roll ๐ญ
For anymore gluten free recipe ideas DM me๐
Tips when working in the office to stay fit and healthy
1. Meal prep food for lunch and try not to buy takeaway food from the shop ๐๐
2. Try and go for a walk on your lunch break. Get those steps in and plenty of sunshine โ๏ธ
3. Stay hydrated and take electrolytes drinking plenty of water ๐ฆ
4. If you are training after work look into a pre workout or coffee so you have the energy to train. Also think about some carbs and protein so you have something in the tank ๐ช
5. Try and take breaks from looking at your screen by going for a walk or getting a drink
Hope these tips help! For anymore helpful tips to stay fit and healthy DM me ๐
Air fryer eggs ๐ณ๐ฅ
Really easy air fryer eggs! Set the air fryer at 120C and cook for 12 minutes. Then add the eggs to cold water until cooled for nice boiled eggs. If you like them runny you only need 10 minutes ๐
For anymore air fryer hacks DM me ๐ช
Supplements
Taking supplements for training can offer several benefits, though it's important to approach supplementation with a clear understanding of your specific needs and goals. Here are some key reasons why people might take supplements for training:
1. Nutrient Deficiency: Supplements can help fill nutritional gaps in the diet, ensuring that the body has all the necessary vitamins and minerals to support overall health and performance ๐
2. Enhanced Performance: Certain supplements, like creatine and beta-alanine, are known to improve strength, endurance, and overall workout performance. ๐ช
3. Faster Recovery: Supplements such as protein powders, and omega-3 fatty acids can aid in muscle recovery, reducing soreness and speeding up the repair process. ๐
4. Increased Energy: Pre-workout supplements often contain ingredients like caffeine and taurine, which can boost energy levels and enhance focus during workouts. โ
5. Muscle Growth: Protein supplements, particularly whey and casein, provide the essential amino acids needed for muscle protein synthesis, promoting muscle growth and repair.
While supplements can offer these benefits, they should complement a balanced diet and proper training regimen, not replace them.
Supplements are there to aid your training and goals however they are not a game changer and you don't need to spend ridiculous amounts of money to achieve your goals.
Week 2 of the gaining phase
Really enjoying the training at the moment and all of my bigger lifts are starting to improve. Up to 170kg on the deadlift and that is slowly starting to progress.
Took an extra rest day this week due to the increase in load and the busy week I had. Feel this helped but I find it alot harder to rest then to train ๐
This week I gained another 1lb.
Really happy with this as the weight is starting to creep up.
I'm adding dextrin into my workouts now to try and improve performance and increase my carb intake ๐ฆ๐๐
Got two big runs this week planned and will be taking a day off the weights to accommodate this. Also got a busy weekend with the kids so I will try add some double sessions.๐
If anyone has any questions on hybrid or strength training DM me ๐ช
Week 2 of the gaining phase
Really enjoying the training at the moment and all of my bigger lifts are starting to improve. Up to 170kg on the deadlift and that is slowly starting to progress.
Took an extra rest day this week due to the increase in load and the busy week I had. Feel this helped but I find it alot harder to rest then to train ๐
This week I gained another 1lb.
Really happy with this as the weight is starting to creep up.
I'm adding dextrin into my workouts now to try and improve performance and increase my carb intake ๐ฆ๐๐
Got two big runs this week planned and will be taking a day off the weights to accommodate this. Also got a busy weekend with the kids so I will try add some double sessions.๐
If anyone has any questions on hybrid or strength training DM me ๐ช
Flat bread chicken and barbecue pizza with chips ๐๐
This is a really simple recipe and brilliant gluten and dairy free version!
I use self raising gluten free flour and lactose free yogurt to make the flat breads. I add homemade Bolognese sauce with chicken and barbecue sauce ๐คค
For the chips I cut the chips and soak them in water add some pepper and peri peri salt and cook in the air fryer with olive oil until they are nice and crisp. If you want them extra crispy you can add cornflour ๐๐ฝ
Nice and low in calories if you are wanting that takeaway ๐ฅก
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My Hybrid training plan
So at the moment I'm training for a marathon and trying to get as strong as I can. My goal is to deadlift over 200kg and bench press 130kg but also being able to continue to run my marathons.
I have split my week into 4/5 days of weight training and 3/4 sessions of cardio sessions.
The weights are split into push,pull,legs,upper and lower days focusing on the big lifts such as deadlifts, squats, chest press and shoulder press.๐ช
The cardio sessions I'm using zone 2 training, fartlek training, hill training and long distance running.l ๐๐
I'm going to post all of my sessions each week so everyone can see what I'm doing.
This also means I need to eat and I'm trying to add some weight onto my physique๐ญ๐ฎ๐ฏ๐
If anyone has any questions on hybrid training DM me!
Bulking update
A couple of weeks into my gaining plan and this week I have added 2lbs. Really happy with this as energy has been good and weights are increasing each week. I am still looking tight which is what I'm trying to do whilst gaining fitness and strength. I am watching my energy levels and adding an extra rest day this week to manage all the load of lifting and the extra running I have been doing.
I'm currently eating 80% of my running calories meaning I am eating more each week as my running is increasing. I really struggle eating high calorie meals but I'm adding cheat/treat meals into my plan to accommodate this.
I will keep posting updates each week.
If anyone has any questions on bulking or hybrid training DM me!
BulkingSeason Training:
Craving something delicious? Try my new homemade Chinese chicken and rice recipe! Check out my blog post https://wix.to/QcHB2EH๐๐ฅข
Nice review from Online client . This guy lost a stone in a month and he is now on track with his weight loss goals.
We only made a few changes to his lifestyle and the weight dropped off.
Well done Owen keep up the good work!
Check out online client Joe's review after finishing his online coaching program.
This guy is RIPPED!
Massive shoutout to online client Joe who has just finished his plan!
9 weeks of hard work has really paid off!
Online clients are smashing it at the moment!
Cant wait to show Joe's transformation next week!
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Biscoff ice cream ๐จ๐ฆ For this recipe I used: Soya milk Lactose free yogurt Chia seeds Biscoff spread Salted caramel flavoured soy protein Banana Then freeze for 24 hours and mix in the ninja Creami! I then added milk and a biscoff biscuit from Aldi. Mix again on light ice cream setting and then add another biscuit and use the mix in setting. This adds to the crunch! Dairy free biscoff protein ice-cream ๐ #biscofficecream #BiscoffIceCream#ProteinIceCream#HealthyTreats#BiscoffLovers#FitnessFood#ProteinDessert#GuiltFreeDessert#HealthyIceCream#IceCreamLover#FitFoodie#BiscoffAddict#ProteinSnacks#DeliciousAndNutritious#HealthyIndulgence#biscofficecreameamTime
Hybrid training Legs One of the most important sessions of the week. You need strong legs if you are going to be a hybrid athlete ๐ I try and balance my leg sessions and make sure I give them plenty of rest in between my big runs. I sometimes have a run in the morning and train legs in the evening or add some light cardio after a leg session. I hit legs 1-2 times a week and focus on the major muscle groups. The exercises I use are: Squat (mainly hack so I can go deeper) Deadlift (Romanian to focus more on the hamstrings) Leg press Leg extension Hamstring curls Standing Calf raises (different variations) Adductor machine Abduction machine Glute kick backs Seated calf raises Due to the heavy load I try separate these over the 2 days. Each week I'm targeting improving form and adding more weight/reps. I have seen a massive difference in my running and leg strength since starting this programme. Also make sure you stretch after a big session ๐ช Let me know if you have any questions on leg training ๐ฆต #LegDay#Squats#LegWorkout#Fitness#GymLife#Legs#Workout#Quads#FitnessMotivation#StrongLegs#TrainLegs#Glutes#StrengthTraining#NoSkipLegDay#GymSession
Last week of the bulk So if it is my last week of the bulk until a bit of a break for my family holiday to Tunisia ๐น๐ณ I have gained 8lbs and still stayed pretty lean and I'm over the moon ๐ After Tunisia I have the great north run (please sponsor me) and then a couple weekends away planned but il be going straight back onto the bulk heading into the marathon ๐ I had a weight goal in mind for the holiday which I have hit ๐ฏ Keep working towards your goals ๐ช #FitnessGoals#FitLife#WorkoutMotivation#GoalCrusher#FitJourney#TrainHard#NoPainNoGain#FitFam#FitnessMotivation#HealthyHabits#ProgressNotPerfection#FitnessJourney#SweatEveryDay#StrengthTraining#MindOverMatter#CommitToFit#FitAndStrong#ConsistencyIsKey#Dedication#PushYourLimits
Chocolate and Peanut butter Ice cream ๐ฆ๐ฅ๐ซ For this recipe I used: Soya milk Lactose free yogurt Chia seeds Peanut butter Chocolate flavoured soy protein Then freeze for 24 hours and mix in the ninja Creami! I then added milk and chocolate protein cereal from Aldi. Mix again on light ice cream setting and then add dark chocolate and some more protein cereal and use the mix in setting. This adds to the crunch! Dairy free Protein chocolate ice-cream ๐ #ProteinIceCream #HealthyDessert #ChocolatePeanutButter #ProteinTreat #FitnessSnacks #GuiltFreeDessert #HealthyIceCream #HighProtein #ProteinRecipes #DessertGoals #HealthyEating #LowCalorieDessert #ProteinPacked #FitnessFood #sweettoothsatisfaction
Hybrid training push workout ๐ช I like to start the week with a push workout and I try and focus on the heavy lifts. This being chest press and shoulder press. For the chest press I alternate each week using a bar or free weight and being flat or an incline. I also finish the chest with some type of pec fly and really try and feel the stretch. For the shoulder press I prefer standing and use both free weights and bars for this. I will also add some lateral raises and rear delts. Not going as heavy but focusing on form. This is finished with some tricep exercises and dips! if I have anything left I add some core work in. Mondays are normally cardio free after a big run on the Sunday. If anyone wants any tips on push workouts I hybrid training DM me ๐จ #PushWorkout#HybridTraining#StrengthTraining#FunctionalFitness#PushDay#UpperBodyWorkout#PushPullLegs#FitnessMotivation#WorkoutRoutine#GymLife#FitFam#FitnessJourney#StrengthAndConditioning#PushExercises#hybridathlete
Gaining phase update 6lbs added so far and I'm still feeling lean. Getting some nice comments from people is always a big help ๐ The weights are still going in the right direction and I'm adding more reps onto the bigger lifts ๐ช Running is starting to increase but looking forward to a welcomed break in 3 weeks for Tunisia ๐น๐ณ #Bulking#MuscleGain#Gainz#BulkSeason#MuscleBuilding#StrengthTraining#MassGain#GymLife#FitnessGoals#EatBigLiftBig#BulkingSeason#TrainHard#GetStrong#Bodybuilding#WorkoutRoutine
Cookies and cream Ice-cream ๐จ This one is my little boys favourite ๐ I use: Soya milk Lactose free greek yogurt Chia seeds Vanilla extract Vanilla protein powder Blend these and then freeze for 24 hours. I then blend in the Ninja Creami on light ice cream and add some more milk and a gluten free cookie and cream biscuit. Mix again and add another biscuit on the mix in setting. This comes out really nice and tastes amazing ๐ DM me if you want anymore recipes What's your favourite ice cream flavour can I make it? #CookiesAndCream#CookiesNCream#IceCreamLover#DessertGoals#SweetTreats#IceCreamTime#FrozenDelight#YummyInMyTummy#SummerTreat#DessertLover#IceCreamAddict#FoodieFavorites#SatisfyYourSweetTooth#TreatYourself#CookieLover#CreamyDelicious#IceCreamHeaven#ScoopOfHappiness#GourmetIceCream#FlavorExplosion
My training plan at the moment: Back I'm currently strength training and training for a marathon with my main goal to improve my overall strength but also my big lifts (squat, deadlift, bench press and shoulder press) I like to start the week with a back focused day and this is where I will deadlift reducing the sets but increasing the load to try and improve on the weights that I am lifting. Exercises: Lat pull down X2 sets Single arm row chest supported x2.sets Deadlifts X3 sets of 5 working up each time Shrugs X3 sets Reverse lat pull down x2 sets Cable rows X2 sets Pull ups x3 sets to failure I also add biceps at the end of the workout. By this point I am pretty fatigued so it's only two exercises. Seated bicep curls X3 sets Preachers curls to failure X3 sets dropping the weight but adding reps. If I have anything left in the tank il add some close grip pull ups. I normally drink creatine while I'm training and add cyclic dextrin if I know it's a big workout. Since I have started this plan iv added 40kg on my deadlift and I'm still progressing in the other exercises. If you want any advice on strength training or how to perfect your back day DM me for advice. #BackWorkout#BackDay#BackTraining#StrengthTraining#MuscleBuilding#FitnessGoals#GymLife#FitFam#FitnessMotivation#Bodybuilding#Fitspiration#WorkoutRoutine#StrengthTraining#LiftHeavy#FitnessJourney#GymMotivation#GetStrong#BackGains#Deadlift#latpulldown
My training plan at the moment: I'm currently strength training and training for a marathon with my main goal to improve my overall strength but also my big lifts (squat, deadlift, bench press and shoulder press) I like to start the week with a back focused day and this is where I will deadlift reducing the sets but increasing the load to try and improve on the weights that I am lifting. Exercises: Lat pull down X2 sets Single arm row chest supported x2.sets Deadlifts X3 sets of 5 working up each time Shrugs X3 sets Reverse lat pull down x2 sets Cable rows X2 sets Pull ups x3 sets to failure I also add biceps at the end of the workout. By this point I am pretty fatigued so it's only two exercises. Seated bicep curls X3 sets Preachers curls to failure X3 sets dropping the weight but adding reps. If I have anything left in the tank il add some close grip pull ups. I normally drink creatine while I'm training and add cyclic dextrin if I know it's a big workout. Since I have started this plan iv added 40kg on my deadlift and I'm still progressing in the other exercises. If you want any advice on strength training or how to perfect your back day DM me for advice.
Nice 14 mile run to end a busy week ๐ฝ๐ช Fuelled by love hearts โค๏ธ #SundayRun#LongRunSunday#14Miles#HalfMarathonTraining#RunDay#RunForFun#RunningCommunity#RunHappy#RunLife#SundayFunday#RunnerLife#RunMotivation#MarathonPrep#FitnessJourney#EnduranceRun
Upper body training ๐ช Really nice end to the week of training. Taking a well earned rest day is definitely needed. Time to refuel and refocus ๐ช #UpperBodyWorkout#ChestDay#BackDay#ArmDay#ShoulderWorkout#BicepWorkout#TricepWorkout#UpperBodyStrength#PushDay#PullDay#FitnessGoals#WorkoutMotivation#GymLife#StrengthTraining#MuscleBuilding @gymking
Upper body training ๐ช Really nice end to the week of training. Taking a well earned rest day is definitely needed. Time to refuel and refocus ๐ช #UpperBodyWorkout#ChestDay#BackDay#ArmDay#ShoulderWorkout#BicepWorkout#TricepWorkout#UpperBodyStrength#PushDay#PullDay#FitnessGoals#WorkoutMotivation#GymLife#StrengthTraining#musclebuilding
Always remember hard work really does pay off ๐ช #GymLife#FitnessJourney#NoPainNoGain#WorkoutMotivation#SweatEquity#TrainHard#FitnessGoals#Grind#StrengthTraining#BeastMode#FitLife#GymTime#PushYourLimits#FitFam#musclegain
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