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I think abs are generally one of the hardest areas to target, especially for woman who naturally store more body fat than men and tend to hold it around the lower stomach. Everyone’s perception of abs is very different and the look people want from their stomach.

Most women you ask want a flat stomach, not a “6 pack”.

I think a lot of women think that crunches alone will achieve this without realising the structure of the stomach muscles and how to engage other muscles such as the obliques.

Hi guys, check out below my review of the PhD Diet Whey Bars :)


So, the PhD Diet Whey Bars are one of my favourite products and must haves on the go and now I’m going to let you know why!

Why Do I Like Them?

Having a busy day at work it can be really hard to fit in a meal every 3 hours and keep my protein intake high.

These bars are great for a quick and convenient protein source and with a great 25g of protein per bar it’s great for hitting my macros targets.

I always have a box of 12 in my cupboard at work, the boxes are convenient and makes it easy to store and grab one when I need it.

In this article, Amy Hills talks about Irritable Bowel Syndrome (IBS), what it is and how she’s dealing with it on her fitness journey…

The main image above shows two pictures that were taken within 3 days of each other – after a takeaway meal…this shows just how much certain foods can affect me!

What Is IBS?

Irritable bowel syndrome is a common condition of the digestive system. It can cause bouts of stomach cramps, bloating, diarrhoea and constipation.

The symptoms of IBS usually appear for the first time when a person is between 20 and 30 years of age. They tend to come and go in bouts, often during times of stress or after eating certain foods.

In the below article I’m going to talk a little bit about my experience at the UKBFF British Qualifier at the Leeds Town Hall…enjoy!


Overall is was a great experience!

I’m absolutely delighted to have placed 3rd which means I successfully qualified for the British Finals – these are held on Saturday 11th October in Nottingham.

The standard was high, making it a pretty tough class – with 19 competitors in the Bikini Over 163cm. Not only was it a competitive event, I thought it was an exiting one too!



On the night of the show I was in the second to last class, who walked on at nearly 8:00pm – it was exhausting.

I was feeling drained, dehydrated and hungry…but I felt confident & I knew I had worked hard for that moment on stage, so I put all of that to the back of my mind and gave it my best shot!

Thankfully I got 1st callout and into the top 3 so I knew I’d got my chance to do my individual routine.

Following the routine, the results were called, when I found out that I placed 3rd on the night.



Although I didn’t get any of the judges feedback, I knew myself I’d not come in as lean as I would have hoped, this being for no other reason than taking 2 weeks off at 6 weeks out because of my back injury. I now feel lucky enough to have the chance to make up that 2 weeks in the run up to the finals and come in leaner and dryer.

I did allow myself Saturday night and Sunday for a little post comp cheat meal…unfortunately nothing really interests me other than chocolate which isn’t the best straight after being so depleted and dehydrated as it gave me stomach cramps plus the sugar rush kept me up all night! (I wont be doing that next time) Ooops!


Diet : My Nutritional advisor and Monster Supplements colleague Josh Beet has adjusted my diet and training routine slightly so I’m really concentrating on getting that body fat down to see that little bit more definition in my lower abs, quads, glutes and hamstrings.

Training : Cardio and HIIT training is back on but again I’m switching that up. So I’m going to be doing a lot more functional style circuits and even some boxing.


It really is go hard or go home all the way until the 11th! #TeamMonster

What do all bodybuilders talk about? If it’s not training its nutrition, if it’s not nutrition its supplements. This is because these are the 3 most important ingredients to get right when aiming to take our bodies to the most optimal level our genetics will let us. This is why this is often the topic of conversation in the gym over a post workout shake. Without training life would be boring, I mean come on, it’s hard enough having a rest day. Without the correct nutrition training would be pointless, and without the use of the correct supplements at the right time you may be limiting yourself to good results when you could be getting great results.

Supplements come in many forms and variety of benefits from helping build muscle (anabolism) to preventing muscle breakdown (catabolism), improving digestive health, strengthening the immune system and the list goes on. In this article I will give an insight into the supplements I use, and I feel are a necessity to anyone striving for optimal results from there training and rest periods.

Hi guys,

Here is a sample of what my routine is like 3 weeks before my UKBFF show.

3 weeks Out From UKBFF

My training routine starts at 6:30am before my partner goes out to work and when my son is still in bed, I head to the gym for my weight training session.

Depending on what day it is or what muscle groups have recovered I’ll do some intense weight training on that particular area.

Today was Biceps and triceps, one of my favourite training sessions and I love my arms to feel tight and pumped up afterwards.

I always warm up for 5 mins on a cross trainer and stretch out properly, I’ve found out recently it’s just not worth the risk of injury by training cold muscles.

To start I’ll drop set biceps curls and hammer curls. Starting with 10kg to 6kg to 4kg. Each drop hits different muscle fibres, it’s important to reach everyone to build a more defined muscle. I’ll do 3 sets not counting the reps but hitting failure on each weight.

This weeks blog is from sunny Dubai, and about how I’ve approached the balance of relaxing on holiday as well as maintaining my gym and nutrition routine.

Every time I go on holiday I pack the good old trainers in the anticipation of being “good” on holiday. I usually fail miserably, eat what I want all week and sit in the sun with no exercise, come home after losing muscle and gaining fat and then start the post holiday diet when I get home!

This holiday has been totally different, I think now I have a goal and time frame to achieve my goals it’s made me so much more focused. I’m actually really proud of myself and my motivation.

However I think it’s still vital to maintain a normal lifestyle and relax as well as stay focused and motivated.

Holidays for me are about recuperating and de-stressing, this year I’ve had a great balance.

Ever wondered what the difference is between Amateur & Professional Boxing?

In this article Tom Knight explains the key differences between the two!


Amateur Boxing

Amateur boxing is a highly technical sport; one that requires just as much hard work and dedication, if not more, than the professional side. The only downfall being that you are unable to be paid to box.

I believe by taking away the element of being paid to box you make Amateur boxing into more of a sport; making everyone fight harder to get the win. This version of boxing is the only Olympic sport where the professionals are unable to compete.

When I boxed at amateur level, the whole system was highly different to what it has become recently.

Each Amateur fight lasts 3 x 3 minute rounds with 1 minute rest in-between rounds. There are 4 judges that sit around the ring in Amateur boxing, and they each have two buttons; one for yourself and one for your rival. To score, you needed at least 3 of the judges to press your button within a split second of each other for the computer to pick it up and score you a point. This was known as Olympic scoring; and is completely different to how a fight is scored in a professional bout. Unlike the professionals at the time, we had to wear head guards.

Recently however, these elements of Amateur boxing have changed and the sport is becoming increasingly like the professional side.

The fights are scored the same be it a professional bout or an amateur bout, and the ability to wear a head guard has been taken away.

To box regularly at an amateur level you always have to be ready; sometimes you only get half a days’ notice. You could wake up ready to face a normal day of training and get a last minute phone-call that would have you suddenly preparing yourself mentally for a fight. You always had to be training, to make sure that if the phone-call did come; you were ready.

The training involved mainly included sparring, circuits and drills based on improving technique; for the amateurs, good technique would beat strength any day of the week.

In this article I’m going to go over some points to consider when it comes to drinking alcohol and reaching our fitness goals.

I’m not going to make it a science based article quoting percentages and the like, rather – a more practical piece that you can have a think about and apply to your own life…


Alcohol & The Gym – Do They Mix?

Drinking alcohol is a popular past time for many.

Ranging from a glass of wine on a night to relax, a few sociable drinks with friends at the local pub, to full on nights out until the early hours.

With many things in life there is often a “push-pull” relationship between certain activities or wants that we have.

For Example – we want to be more sociable & go out more….yet we want to improve our body/gym lifts at the same time…now although these things aren’t mutually exclusive, going to an extreme with either the gym or drinking can take away from the other – so it can be a balancing act at times which often requires a bit of restraint here and there so that we can find a happy medium (if that’s what you want).

So let’s go over a few points to consider when it comes to drinking alcohol and reaching your fitness goals before bringing it together in the conclusion.

Sometimes it’s hard to get to the gym and without equipment at home it can seem impossible to work out!

There’s no need to move the sofa for a DVD work out, there’s so many ways to get active – even in a small space at home.

(Having some dumbbells and a kettlebell can be a great initial investment if the cost of a monthly gym membership is a problem).


However here are a few ideas, even if you don’t have any equipment or accessories at all!




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