The Corporate Fitness Guy

🏋️‍♂️🤾‍♂️QUICK HIIT TO GET YOU READY FOR THE BANK HOLIDAY🤾‍♂️🏋️‍♀️
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As we've discussed many a times we LOVE going out and enjoying our free time, especially on bank holidays.
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However, to truly enjoy ourselves we need to go out and EARN some of our calories first!
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Try this quick HIIT on the curved treadmill to work up a sweat and earn you some relaxation time afterwards
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Warm Up - 5 mins jog
HIIT - 15 SECs x MHR w/ 45 SECS recovery
Repeat circuit x10
Warm Down 5 mins Jog
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You should be dripping in sweat by the end!
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Comment below what you're favourite form of HIIT is!
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💥ONLINE PERSONAL TRAINING & NUTRITION PLANS FOR BUSY CORPORATE PROFESSIONALS...BY A BUSY CORPORATE PROFESSIONAL💥
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llp.thecorporatefitnessguy.com
www.thecorporatefitnessguy.com
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Successfully balance a hectic work, social life, health & fitness AND get results
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❎No banned foods
🏋🏻‍♂️Flexible training schedules
🍔Realistic nutrition coaching
🍻Social guides on client dinners, work travel, food on the go etc.
🙌healthy habits
••••••••••••

🙌🙌HANDS UP IF YOU NEED A STRONG START To SATURDAY🙌🙌
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Oats are good for you, they can also be DELICIOUS when pimped up a little bit. Check out my Apple Cinnamon Spice (ACS Oats in the TCFG household) overnight oats
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For the overnight oats; 30g oats / 1 apple / 20g almond butter / 1tsp cinnamon / 150g skimmed milk
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Ideas for toppings; apple / honey / mixed seeds
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Put the oats, apple, almond butter, cinnamon and milk in a jar, shake and whack in the fridge overnight. Eat cold or pop in the microwave for 2 ½ mins. Top with the extras.
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355 kcal / P 15g / C 44g / F 13g / Fb 6g
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Who is smashing the oats as a part of their fitness journey? Comment OAT NUT below
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💥ONLINE PERSONAL TRAINING & NUTRITION PLANS FOR BUSY CORPORATE PROFESSIONALS...BY A BUSY CORPORATE PROFESSIONAL💥
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Successfully balance a hectic work, social life, health & fitness AND get results
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❎No banned foods
🏋🏻‍♂️Flexible training schedules
🍔Realistic nutrition coaching
🍻Social guides on client dinners, work travel, food on the go etc.
🙌healthy habits......................................

💥💪FULL BODY CALORIE BURNER💪💥
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If you’re a busy pro on the go with no equipment or access to a gym all you need is Just yourself and a timer...
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30 secs Jumping Jack
30 secs Press Ups
30 secs High Knees
30 secs V Sit Up
30 secs Single Leg Glute Bridge (15 secs each side)
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1 min rest - go again. Smash as many as you can / want!
(even after 10 mins, I promise you you will be sweating!)
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Let me know how you get on!👍
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💥ONLINE PERSONAL TRAINING & NUTRITION PLANS FOR BUSY PEOPLE💥
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Balance a hectic work, social life, health & fitness – I do so you can too!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❎No banned foods
🏋🏻‍♂️Flexible training schedules
🍔Realistic nutrition coaching
📝Weekly check-ins
📲Whatsapp support
💯100% personalised to you
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START YOUR TRANSFORMATION TODAY
➡️www.thecorporatefitnessguy.com
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🍯🍯RECIPE ALERT 🍯🍯
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Banana, PB & J overnight oats
For the overnight oats; 30g oats / ½ banana / 20g peanut butter / 1tsp raspberry jam / 150ml skimmed milk
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Ideas for toppings; raspberries / banana / peanut butter
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Put the oats, banana, peanut butter, jam and milk in a jar, shake and whack in the fridge overnight. Eat cold or pop in the microwave for 2 ½ mins. Top with the extras.
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360 kcal / P 16g / C 48g / F 12g / Fb 5g
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💥ONLINE PERSONAL TRAINING & NUTRITION PLANS FOR BUSY CORPORATE PROFESSIONALS...BY A BUSY CORPORATE PROFESSIONAL💥
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LLP.thecorporatefitnessguy.com
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Successfully balance a hectic work, social life, health & fitness AND get results
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❎No banned foods
🏋🏻‍♂️Flexible training schedules
🍔Realistic nutrition coaching
🍻Social guides on client dinners, work travel, food on the go etc.
🙌healthy habits
••••••••••••

🧠🧠WEDNESDAY WISDOM🧠🧠
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Exercise is fundamental to success. 76% of the ‘rich’ exercise for at least 30 mins a day according to Tom Corley (Change your habits, change your life).
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Exercise shouldn’t be seen as short term suffering that you do in waves, it needs to be sustainably built into your lifestyle so that it becomes a natural habit. Habits take around 22 days to form so my challenge to you is to exercise for 22 days straight to build the habit. Exercise doesn’t have to be gruelling HIIT workout every day - a 30 min brisk walk would count. Look to incorporate exercise into your daily life so that you can be the best version of you
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🌊🌊Who's making waves in the gym this week?🌊🌊
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💥👊GET IN & GET IT DONE👊💥 by
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Life is pretty crazy right now but isn’t that often the case? By telling yourself you always start when things calm down is setting yourself up to fail. Things never calm down, the next project comes up, someone needs something done urgently, a client kicks off or that next stag/hen do goes in the diary.
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Life can start passing us by at a phenomenal rate and the next social occasion is probably only a day or so away. This can make skipping the gym an easier decision but one you’ll come to regret in a couple of weeks.
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At these times you just need to get in and get it done. You may not be feeling your freshest and they may not be your best ever sessions but getting the work done is so much better than not at all. Getting it done now will really help cement health and fitness as a positive habit in your life long - if you can manage it now, managing it in those ‘mystical’ quieter times will be easy!
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💥ONLINE PERSONAL TRAINING & NUTRITION PLANS FOR BUSY PEOPLE💥
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Balance a hectic work, social life, health & fitness – I do so you can too!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❎No banned foods
🏋🏻‍♂️Flexible training schedules
🍔Realistic nutrition coaching
📝Weekly check-ins
📲Whatsapp support
💯100% personalised to you
⠀⠀⠀⠀⠀⠀⠀⠀⠀
START YOUR TRANSFORMATION TODAY
➡️www.thecorporatefitnessguy.com
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💪🔥20 MIN SERIOUS CALORIE BURN🔥💪
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This is Super easy to set up - grab a medicine ball, a corner in the gym and away you go. 20 minutes, full body, serious calorie burn, no excuses!
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10 x Medicine Ball Slams
20 x Mountain Climbers
10 x Medicine Ball Squats
20 x High Knees
10 x Medicine Ball Russian Twists
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Rest for 30 secs. Repeat x 10 - BOOM.
(use the slightly squishy ones suitable for slamming!)
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Let me know how you go! DM me with any questions you’ve got about fat loss.
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••••••••••••
💥ONLINE PERSONAL TRAINING & NUTRITION PLANS FOR BUSY PEOPLE💥
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Balance a hectic work, social life, health & fitness – I do so you can too!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❎No banned foods
🏋🏻‍♂️Flexible training schedules
🍔Realistic nutrition coaching
📝Weekly check-ins
📲Whatsapp support
💯100% personalised to you
⠀⠀⠀⠀⠀⠀⠀⠀⠀
START YOUR TRANSFORMATION TODAY
➡️www.thecorporatefitnessguy.com
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🐥🐥 EARN YOUR EGGS FIRST 🐥🐥
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It’s Easter! If you’re not going to enjoy an eggs because you’re either on Keto or ‘on a diet’ then you’re just trying too hard.
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Easter is all about embracing the heavenly goodness of chocolate that bears a very tenuous link to religious side of the holiday so embrace it whilst you can! I do however advocate earning your eggs which means you need to wake up, get your bum out of bed and get to the park, track, garage, living room, bouncy castle or gym and get moving. The above is the position I like to sit in whilst day dreaming about Easter eggs.
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💥ONLINE PERSONAL TRAINING & NUTRITION PLANS FOR BUSY CORPORATE PROFESSIONALS...BY A BUSY CORPORATE PROFESSIONAL💥
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llp.thecorporatefitnessguy.com
www.thecorporatefitnessguy.com
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Successfully balance a hectic work, social life, health & fitness AND get results
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❎No banned foods
🏋🏻‍♂️Flexible training schedules
🍔Realistic nutrition coaching
🍻Social guides on client dinners, work travel, food on the go etc.
🙌healthy habits
••••••••••••

🐥🐥HAPPY EASTER 🐥🐥
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A day for family, friends and more chocolate that W***y Wonkas overflow warehouse at key trading periods... What a great time to be a flexible dieter...
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Any questions on how to destroy chocolate and still be ripped, just shout.
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Copy and paste the below (or link in bio) to see how busy professionals and balance everything to life life to the full and get in amazing shape
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llp.thecorporatefitnessguy.com
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💥ONLINE PERSONAL TRAINING & NUTRITION PLANS FOR BUSY CORPORATE PROFESSIONALS...BY A BUSY CORPORATE PROFESSIONAL💥
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Successfully balance a hectic work, social life, health & fitness AND get results
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❎No banned foods
🏋🏻‍♂️Flexible training schedules
🍔Realistic nutrition coaching
🍻Social guides on client dinners, work travel, food on the go etc.
🙌healthy habits
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🚶‍♂️⌚️STEPPING TO 10K A DAY⌚️🚶‍♂️
Getting the recommended 10K steps in a day, especially when working can be tough. If your commute doesn't allow it you may find your struggle. Set a little rule to yourself that will help you i.e. only take the stairs all day instead of any possible lifts. You will be surprised how quickly the steps rack up. I appreciate the above picture is that of a treadmill but it turns out lifts and stairs are not that ‘instagrammable’
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💥ONLINE PERSONAL TRAINING & NUTRITION PLANS FOR BUSY CORPORATE PROFESSIONALS...BY A BUSY CORPORATE PROFESSIONAL💥
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Successfully balance a hectic work, social life, health & fitness AND get results
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❎No banned foods
🏋🏻‍♂️Flexible training schedules
🍔Realistic nutrition coaching
🍻Social guides on client dinners, work travel, food on the go etc.
🙌healthy habits & sustainable lifestyle changes
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START YOUR TRANSFORMATION TODAY
➡️www.thecorporatefitnessguy.com
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BIG DAY! C’mon Wales!!! 🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

BIG DAY! C’mon Wales!! 🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿

🏋🏻‍♂️🥘THE GYM ALONE ISNT ENOUGH🥘🏋🏻‍♂️
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As long as you smash the gym you will get the results you want
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Change in weight is determined by calories in versus calories out. Obviously if you increase activity, calories out increase. That said, it is extremely hard to out train a bad diet. A 'bad diet' in this context doesn't mean made up of so called 'bad' foods but one which is not based on a calorie amount in line with your situation and goals. It really is 80% nutrition and 20% exercise when looking to lose fat.
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For muscle build, training of course becomes more important but results can't be achieved without a nutrition plan to go with it.
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💥ONLINE PERSONAL TRAINING & NUTRITION PLANS FOR BUSY CORPORATE PROFESSIONALS...BY A BUSY CORPORATE PROFESSIONAL💥
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Successfully balance a hectic work, social life, health & fitness AND get results
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❎No banned foods
🏋🏻‍♂️Flexible training schedules
🍔Realistic nutrition coaching
🍻Social guides on client dinners, work travel, food on the go etc.
🙌healthy habits & sustainable lifestyle changes
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START YOUR TRANSFORMATION TODAY
➡️www.thecorporatefitnessguy.com
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🏋️‍♂️🏋️‍♂️HAPPY MONDAY🏋️‍♂️🏋️‍♂️
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Lift it up, put it back down again and repeat. Stay consistent. Happy Monday
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💥ONLINE PERSONAL TRAINING & NUTRITION PLANS FOR BUSY CORPORATE PROFESSIONALS...BY A BUSY CORPORATE PROFESSIONAL💥
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Successfully balance a hectic work, social life, health & fitness AND get results
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❎No banned foods
🏋🏻‍♂️Flexible training schedules
🍔Realistic nutrition coaching
🍻Social guides on client dinners, work travel, food on the go etc.
🙌healthy habits & sustainable lifestyle changes
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START YOUR TRANSFORMATION TODAY
➡️www.thecorporatefitnessguy.com
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📆📲SCHEDULE VERSUS ROUTINE📲📆
Decide how many workouts you want to get in this week. Write it down now, diarise them & stick to it. When you're mind tells you you're too tired in the morning, say to yourself 'stop being a giant baby' (or insert appropriate expletive) and get it done. Even if plans change last minute or something comes up make sure you hit the number you committed to & use a quick bodyweight circuit or HIIT session to get you back on track - It really doesn't have to take an hour. 10 minutes of utter chaos is better than 10 minutes of nothing!
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💥ONLINE PERSONAL TRAINING & NUTRITION PLANS FOR BUSY CORPORATE PROFESSIONALS...BY A BUSY CORPORATE PROFESSIONAL💥
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Successfully balance a hectic work, social life, health & fitness AND get results
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❎No banned foods
🏋🏻‍♂️Flexible training schedules
🍔Realistic nutrition coaching
🍻Social guides on client dinners, work travel, food on the go etc.
🙌healthy habits & sustainable lifestyle changes
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START YOUR TRANSFORMATION TODAY
➡️www.thecorporatefitnessguy.com
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🤯🔥BATTLE ROPE BLASTER🔥🤯
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You could be forgiven for spotting this item in the gym and thinking one of two things, either, "what the hell are they for?' or 'In no way am I going to play with them in fear of making myself look like some crazy dancer high on drugs'.
The battle ropes are in actual fact easy to implement and very hard to use! They will get a sweat working up very quickly! Try adding this quick 10 minute blaster on to the end of your normal workout.
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20secs alternating arm waves -->10 burpees --> 20sec in and out waves. (just move your arms in a motion as if you're playing the drums and let the ropes wave out in front of you)
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Repeat as many times as you can (it won't be many!)
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💥ONLINE PERSONAL TRAINING & NUTRITION PLANS FOR BUSY CORPORATE PROFESSIONALS...BY A BUSY CORPORATE PROFESSIONAL💥
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Successfully balance a hectic work, social life, health & fitness AND get results
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❎No banned foods
🏋🏻‍♂️Flexible training schedules
🍔Realistic nutrition coaching
🍻Social guides on client dinners, work travel, food on the go etc.
🙌healthy habits & sustainable lifestyle changes
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START YOUR TRANSFORMATION TODAY
➡️www.thecorporatefitnessguy.com
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👊🏋🏻‍♂️GETTING GYM CONFIDENT & TIPS TO HELP🏋🏻‍♂️👊
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This is something several of my clients and friends bring up and one I am sure many people can relate to. It doesn’t matter how long you have been going to the gym, operating outside of your comfort zone or trying new things is sometimes intimidating especially if the ‘gym bros’ are smashing up the weight section. Have a look at my top tips...👆👆link in bio👆👆or use this link https://www.thecorporatefitnessguy.com/getting-gym-confident-tips-help/
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💥ONLINE PERSONAL TRAINING & NUTRITION PLANS FOR BUSY CORPORATE PROFESSIONALS...BY A BUSY CORPORATE PROFESSIONAL💥
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Successfully balance a hectic work, social life, health & fitness AND get results
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❎No banned foods
🏋🏻‍♂️Flexible training schedules
🍔Realistic nutrition coaching
🍻Social guides on client dinners, work travel, food on the go etc.
🙌healthy habits & sustainable lifestyle changes
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START YOUR TRANSFORMATION TODAY
➡️www.thecorporatefitnessguy.com
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🍍🍇SUNDAY PROTEIN AÇAI BOWL🍇🍍
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Apparently these are all the rage – they taste pretty good to be fair. Rather than getting ripped off in a trendy cafe for a beautifully styled version like the above (shout out to my wife!) – why not make your own? This recipe adds in some protein to make it a bit more balanced.
Ingredients
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1 serving
150ml almond milk
½ banana
1 tsp acai powder
1 scoop vanilla protein (I use sunwarrior vanilla)
100g frozen berries
1 tsp honey
Whatever toppings you want – my favs include granola, banana, pineapple, coconut, strawberries, goji berries, chia seeds, almonds and cacao nibs.
Method
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Put everything into the nutri-bullet (or equivalent) – blend until smooth. Chuck in a bowl and go wild with the toppings!
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💥ONLINE PERSONAL TRAINING & NUTRITION PLANS FOR BUSY CORPORATE PROFESSIONALS...BY A BUSY CORPORATE PROFESSIONAL💥
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Successfully balance a hectic work, social life, health & fitness AND get results
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❎No banned foods
🏋🏻‍♂️Flexible training schedules
🍔Realistic nutrition coaching
🍻Social guides on client dinners, work travel, food on the go etc.
🙌healthy habits & sustainable lifestyle changes
⠀⠀⠀⠀⠀⠀⠀⠀⠀
START YOUR TRANSFORMATION TODAY
➡️www.thecorporatefitnessguy.com
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💪🏋️‍♂️BLAST THOSE ABS 🏋️‍♂️💪
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I tend not to have an ‘ab’ day because, well because that would be ridiculous. Instead I like to build abs into the end of a workout or tag them into supersets during a workout and I’ll do this 3-4 times per week. If you fancy a cheeky ab blaster at the end of your session then give the above a try. Don’t forget, if you’ve got too much body fat performing these exercises will not make you look like Cristiano Ronaldo overnight!

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💥ONLINE PERSONAL TRAINING & NUTRITION PLANS FOR BUSY CORPORATE PROFESSIONALS...BY A BUSY CORPORATE PROFESSIONAL💥
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Successfully balance a hectic work, social life, health & fitness AND get results
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❎No banned foods
🏋🏻‍♂️Flexible training schedules
🍔Realistic nutrition coaching
🍻Social guides on client dinners, work travel, food on the go etc.
🙌healthy habits
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