Tips & Tricks 2

Nutrition Tip: Always plan one meal ahead 

What it is: One of the easiest ways to stay consistent with nutrition is to think ahead. Knowing what your next meal will be removes the guesswork when you're hungry. 

Why it matters: 
• Reduces impulsive food choices 
• Makes it easier to hit your protein target 
• Helps keep energy levels steady throughout the day 
• Supports fat loss and muscle gain through consistency 

How to apply it: 
• Before finishing one meal, decide what your next one will be 
• If you're out for the day, bring a prepared meal or snack with you 
• Keep simple, healthy options stocked at home for busy days   

Practical example: 
If you're training after work, don't wait until 6 p.m. to decide on dinner. Have your meal prepped the night before or know exactly what you're cooking so you're less likely to order a takeaway when you're tired. 

Why now? As routines get busier, having a simple plan removes decision fatigue and makes healthy choices the easy choice. 

Simple cue: "Plan the next meal before you need it." 



Training Tip: Treat Your Warm-Up Sets Like Your Working Sets 

What it is:
Warm-up sets aren't just there to get you to your working weight—they're an opportunity to rehearse great technique. Every warm-up rep is a chance to reinforce the movement pattern you'll need when the weight gets heavy. 

Why it matters: 
• Builds consistent movement patterns before your heaviest sets 
• Improves confidence and focus under the bar 
• Helps you identify if something feels off before the weight gets challenging 
• Better warm-ups often lead to better performance on your working sets 

How to apply it: 
• Approach every warm-up rep with the same focus as your heaviest set • Practise your breathing, bracing, and bar path from the very first set 
• Don't rush through warm-ups just because the weight feels light 
• Use the time to mentally prepare for your working sets 

Practical example:
If your working squat is 90kg, don't casually fly through the empty bar and 40kg. Set your feet, brace your core, hit the same depth, and drive up with intent on every warm-up set. By the time you reach 90kg, the movement should feel automatic. 

Why now? As the weights continue to increase, good habits become even more important. The quality of your heavy sets is often determined by the quality of your warm-up sets. Train the movement well before you train it heavy. 

Simple cue: "Warm up with purpose. Lift with confidence."