Plan your work, work your plan – Guest Post by Aaron Graham

An imperfect world In a perfect world, guys wouldn’t be curling in the squat rack, you would have the gym to yourself. Your wife wouldn’t phone you to tell you to hurry home because the baby is sick. You wouldn’t be so tired that every time you lay down on the bench you fall asleep. You …

Propane Picks and Podcast Episode 63 – The Benefit of a process goal

 Propane Picks It’s that time of the week again where we sift through the fitness world and pick out top 10 favourite pieces for your reading and listening pleasure. If you’d like to be considered for us to include you on this list OR if you’d like to write for us, please send an email to …

Propane Picks & Podcast Episode 62 – New Year’s Resolutions with Chris Williamson

Propane Picks Week ending Sunday 01/01/2017 A very Happy New Year from Propane Fitness! It’s that time of the week again where we sift through the fitness world and pick out top 10 favourite pieces for your reading pleasure. If you’d like to be considered for us to include you on this list OR if …

Propane Podcast Episode 60 – Separating Planning from Execution

  Propane Podcast Episode 60 In this Episode Jonny and Yusef discuss Yusef’s little purse, lube dilemmas, volume sets and how to remove yourself emotionally from the process of execution in order to achieve your goals. If you like the Propane Fitness Podcast, please subscribe and give us a review on iTunes. Show Notes 00:00     …

Motivation slump? How to beat the winter blues

A case of the Winter Blues We’ve noticed a lot of our clients this week have been experiencing a slump in motivation. You’re not alone. My hunch is that this is SEASONAL, and related to 2 things: Lack of Vitamin D and sunlight exposure Caffeine If you’ve seen my caffeine video, you’ll see that caffeine …

Propane Podcast Episode 56 – 5 Tips for increased productivity

Propane Podcast Episode 56 In this episode Jonny and Yusef play a quick fire game of Would you Rather? discuss faecal transplants, Yusef’s fan club, how to be politically correct when discussing your significant other and today’s hot topic – 5 tips for increased productivity. If you like the Propane Podcast, please subscribe and give us …

Propane Podcast Episode 53 – Distraction is Destruction – Your Smartphone is Sapping your Life

Episode 53 Show Notes In this Episode of the Propane Podcast, Yusef and Jonny are joined once again by Love Island’s “Best Abs”, entrepreneur Chris Williamson. Here they discuss our increasing reliance on Smart Phones and what we can do to decrease their hold on our lives. If you enjoy this episode, we’d love it if you …

The Compound Effect – The Secret to Endless Gains

What makes a winner? Last weekend I spent the day at the GBPF British Nationals. For those who have no idea what that means, in the GBPF (the Great British Powerlifting Federation) this is where the best lifters from each part of the country come to compete. Typically, a strong performance here leads to selection …

Productivity demons: Search and destroy

I hate the vagina. Never thought I’d say that. It’s already mid-January and I don’t feel like a new me. It doesn’t even feel like a new year. I’ve basically only left this chair to use the bathroom. It’s exam season. And this medical degree is starting to take the pedal to the metal. So I’ve …

PropanePodcast Episode 41: Interview with ‘Best abs on love island’ Part 1

Episode 41 Show Notes In which Jonny and Yusef are joined by Chris Williamson, The Best Abs on Love Island, and discuss coffee, life, training periodization and how Chris manages to maintain his famously shredded physique while having a crazily busy lifestyle.   If you like the Propane Fitness Podcast, we’d appreciate it if you’d …

PropanePodcast 38: Hack dead time to get more done and improve your training

In this episode Jonny and Yusef discuss toilet habits, talking to strangers and how to fill up the space of dead time in the day. If you like the Propane Fitness Podcast, we’d appreciate it if you’d subscribe and leave us a review on iTunes. Time Stamps and resources 0:30 Today’s hot topic – 5 …

5 Tips for getting more done

I closed my eyes and rubbed them for the third time in 60 minutes. It had happened again. 11:30pm, third night in a row and I’d still not got through my ever-increasing to-do list. As I began to drift into one of many day dreams about how frustrating it was that I couldn’t just manage …

Now is not the time to stop smoking

Yusef here, I’ve been a little quiet recently. It’s been the final push with these medical exams – it’s supposedly the hardest year. And I pushed the revision a little too hard – I let other things slip. The exams got on top of me and had their wicked way with me until I was …

Setting yourself up to win (the benefit of a process goal)

Do you have a goal?   I’d bet my protein shaker on it.   We all do don’t we?   The essence of fitness plans is the pursuit of an intangible point in the future.   Abs, a bigger squat, larger arms or confidence on the beach – in this world we are goals galore …

How to become an early riser

For some reason, waking up early has always interested me. I can’t even succinctly explain why. Maybe it’s the feeling of getting a jump start on the rest of the world, the sense of boundless productivity that seemed to seep through into the rest of my day. Maybe it was the extra space that it …

3 ways to manage stress and 10x your happiness.

“Goodness knows there’s enough things to worry about without worrying about worrying about things” Rarely, is stress a good thing. When I say “stress”, it doesn’t conjure warm, fond memories of that time you lost your wallet, were running late, had lost your phone and had just stepped on the wrong train. Yes, there is …

7 Unusual Life-hacks: Effortless substitutions

Yes, the title is very Buzzfeedy.. but no GIFs, promise. Okay, maybe 1 gif:     Below are 7 effortless substitutions to enhance what you get out of life with no additional time commitment.   1) Meditate while you’re in the bathroom You go to the toilet 5x/day. Each ‘episode’ averages 3-5 minutes. Shower for …

How to plan diet and training around a desk job

Desk bound…..No place for an athlete. The situations you face contradict your goals and make progress an elusive moving target. The extent of the damage will depend on the job but the common theme is that, generally, desk jobs and the 9-5 life make good nutrition and consistent training hard(er). Usually your colleagues can’t relate …

Top 5 tips to succeed with early morning training

Time is a cruel mistress – sometimes it drags by, leaving you staring at the second hand willing the seconds to pass but sometimes it flies past, leaving you bobbing on a wake of mounting stress and to-do lists.  Very few people have too MUCH time, for most, time is a scarce commodity and it …

Blending work and training: The Pomodoro technique

An obvious contradiction that we all face is the contrast between normal working life and what is required to make good progress in the weight room or with body composition. More often than not, working (in most forms) means long stints behind a computer on uncomfortable chairs in compromised positions, it may also mean we …