Fitness Simplified with Anthony Trebble Training #5

It’s Friday and all 40029345896 days of January are done! It somehow seemed to go really quick but also seem to never end. This is one of the toughest times of the year I find in my own training, the January motivation has dwindled a bit and it’s still dark and cold outside so staying in bed sounds like a much better option particularly in the morning.

I covered some options to help keep you on track this week https://www.instagram.com/p/C2iANVIMZ-I/?hl=en-gb

Gym Jargon

Do you every just look at it and think you’re looking at another language?

EMOM? AMRAP? Cluster set?

Well over the next few newsletters I am going to be breaking some of it down for you and we’re going to start right at the beginning.

Reps – Probably the most common and it is just short for repetitions. How many times in one block you complete the exercise you are doing.

Sets – This is the collective of reps, the number of rounds. You may see plans set out as 3 x 10 which means 3 sets of 10 reps.

Superset – This is a great one to include in your training particularly if you are time restricted. Doing two different exercises, one straight after the other,. When you’re just starting out I would recommend doing different muscle group, for example, Dumbbell Goblet Squat and Shoulder Press. So you could do 10 reps of Goblet Squat, change dumbbells, and straight into 10 Shoulder Press.

RIR – Reps in reserve. This is something you may hear particularly if you have a trainer, it is the number of reps you have left in the tank before failure. You may see this as 2RIR, which will mean 2 more reps before failure. For me I work with beginners, so I just say work close to failure, but those who are maybe more advanced or further down the line with their training, this would be applicable for.

ROM – Range of Motion. This is the extent the muscle and joint move in a given exercise. Trying to go for full range of motion will often give better results in the long term. An example of this is in a squat, going as low as mechanically possible without losing form.

We’ll keep it at that for this week, but this will be a recurring section on the newsletter so you can feel like a gym pro when you’re heading in to the gym!

Focus on the positives

I got stuck in a doom scroll the other day and my algorithm usually spits out fitness videos, food and general nonsense. However on this occasion I’ve come across a video I’ve been thinking about a lot since. It’s Theo Von and Tony Robbins (world renowned motivational speaker) and they’re discussing confirmation bias. If you tell yourself you are not capable you will look for ways to confirm this and visa versa. This is one of my biggest faults personally, years low on confidence means I’m wired to look at the negatives, and over the last few years I have worked hard to do this less, but it definitely still creeps in.

Here is the video https://www.tiktok.com/@mentalityshifters/video/7327392149530529066

The great white powder

Now 10 years ago I would have been speaking about something very different! But this time I am talking about creatine. To the outside world this can sound like a performance enhancing drug/steroids.

But the reality is, creatine is one supplement everyone in the fitness industry agrees on, and is suitable for 99% of the population of gym goers.

It works by supplementing the initial energy system (ATP), so is ideal for weightlifting, sprinting and HIIT workouts. Studies have shown the following benefits:

- Increase in muscle mass

- Quicker recovery

- Reduced risk of injury

- Minimised muscle tightness

- Improved cognitive function

- Reduction in brain fog

And for anyone going through menopause, this will be even more significant as it helps counter balance the reduction in bone density, muscle mass and strength.

There are plenty of fancy versions but the best and most researched happens to be the cheapest - Creatine Monohydrate which you can get from almost all supplement providers like MyProtein or Optimum Nutrition

Breakfast of champions

If you like a savoury hit first thing in the morning, then these egg cups are a MUST! Not only do they taste great and are simple to make, but they can be kept in the fridge for 4-5 days or in the freezer for longevity.

So here’s your how to:

• 3 eggs

• 300g plain flour

• 300ml milk of choice

• 250g plain protein yoghurt

• 2 tsp baking powder

• 2 tsp salt

• 2 tsp pepper

• 2 tsp mixed herbs

• 100g grated cheese of choice

• 150g chopped spinach

• plant bacon/ bacon / veggie sausages /sausages (meat/ substitute of choice)

• fry- light spray (to grease tins

Cook meat/substitute and spinach first then mix everything together.

Add mixture to lightly greased muffin tins.

Bake for 20 mins

Makes 16-20 muffins

2 muffins = 11g+ of protein depending on the meat used

What’s to come with Anthony Trebble Training

Well I am working hard to get things going to make 2024 a year where I can help as many people as possible, so in the coming weeks you’ll be able to receive a free 12 week gym plan for use in a commercial gym to help all beginners get started.

I am also guinea pigging a hybrid model, which includes 1 face to face PT session per month, alongside online coaching, to make PT a more affordable option. This is still early stages but I hope to have this set up by April.

New merch – a new Rep By Rep Range with Ollie and Millies will be on sale soon, with hoodies like this which I am in love with!!

Got questions you’d like answered in the next newsletter? Get in touch and I will do my best!