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theleantribe theleantribe

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Ed Griffiths  Vegan Personal Trainer 🌱Travelling the world 🌏 Getting people lean on the go πŸ’ͺ

Morning rituals πŸŒ±πŸŒπŸ‡πŸ“πŸ₯¦
The best way to get a lot of your micronutrients (vitamins and minerals that are vital for our body to function and regulate properly whilst helping you thrive) is to have a smoothie / smoothie bowl in the mornings! Packed full of the good stuff, lots of antioxidants and full of healthy calories to fill you up. Quick and easy to make too πŸ™ŒπŸΌ

Australian sunrises πŸ™ŒπŸΌ one of the perks to morning workouts. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
No matter what your day to day life looks like, make sure you value your health above anything. We’ve only got one life that we should all be grateful for. There are so many diseases caused by a sedentary lifestyle and fuelled by poor diets. We’ve become a society of over consumers (often the stuff that harms our health - processed foods, meats pumped with antibiotics and chemicals, dairy, excessive alchohol) and it’s all driven by clever marketing campaigns. This, coupled with comfortable lifestyles that allow us to have what we want when we want makes it easy to put our health and fitness to the wayside. If this sounds like you, take the first step, start exercising for 20 minutes 3 times a week and build up from there. If it seems like a huge mountain to climb, it’s better to start small and aim to get to base camp first before you tackle the summit. If you’re already exercising, keep smashing it!
The fitness industry is booming as more and more people are realising the risks to poor health and more importantly the benefits that come with working out and eating right πŸ™ŒπŸΌπŸŒ±
One of my clients I trained this morning has an extremely demanding job, often spending 70+ hour week at work, but she’s smashing the sessions and making amazing progress. Time is not an barrier if you want something bad enough πŸ’ͺ🏼
If you’re looking to get in shape this year and need some guidance, send me a message or email me at theleantribept@gmail.com

Been quiet on here the last couple of weeks, working on getting the website up and running πŸ™‹πŸ»β€β™‚οΈSlow progress is better than no progress, and we’re definitely getting there. A lot more content on its way.
Training is going well, nearly 2 months of bulking now on pure plant based diet. Feeling stronger and lifting heavier with all these calories floating around in my system πŸ˜‹
Still splitting my workouts into Leg, Pull, Push which I find great for strength training especially. Legs twice a week and push, pull both once or twice depending on time. As I’m trying to add some mass at the mo, I try to get a mixture of both heavy strength and hypertrophy sessions in. This will break your muscles down a lot more than you’re used to, so make sure you’re eating enough for adequate recovery. BCAA’s definitely help with recovery also, so you can hit the gym more frequently without a crazy amount of DOMS.
Have a great week and keep smashing your goals πŸ’ͺ🏼

Started replacing tofu for tempeh recently. As tofu is more processed you can lose a lot of the soybean nutrients! Tempeh on the other hand is fermented in a way that restrains the whole soybean, giving it a highly content of protein, vitamins and dietary fibre πŸ’ͺ
Stick it in a curry, fry it, or cover thin slices in garlic/paprika and bake it. You name it, you can make a meal out of it, and it’s proper tasty πŸ˜‹πŸŒ±

Solid Pull session under the belt today. First time I’ve split my routines into Leg, Push and Pull sessions. Feeling a lot stronger from this already, and recovery times have improved. It’s important to change your training up, it’s only through trial and error that you’ll find out what works for your body.

Avocado, banana, strawberry, watermelon, pineapple and grape smoothie bowl. Absolutely love getting these high calorie breakfasts in at the moment. I’ll usually have this with 5 weetabix & almond/soy milk. Great way to stack up some energy in the mornings, get some healthy fats in, plenty or vitamins and about 20-25g of protein depending on the milk (soy has higher protein content). Look after your body and fuel it with the right foods πŸ™ŒπŸ˜‹

Awesome long weekend trip away to see the Great Ocean Road 🌊 saw my first koala 🐨 and managed to limp about pretty well despite pulling my calf muscle a week ago πŸ™„

Overtraining is definitely a thing, despite what many fitness influencers say. When you break down your muscle fibres, whether it be from weight sessions or low intensity cardiovascular work, the muscles need to recover, not to mention your joints and ligaments that are also put under strain. Without adequate rest, the risk of injury increases. Now you may or may not injure yourself if you train too much, but it’s not worth impeding your training and giving yourself more barriers to working out. I am usually very careful with my own body but it’s only until things happen to yourself you can help others prevent it also.
Here are my top tips for preventing injury πŸ™ŒπŸΌ
πŸ”Έ1) Listen to your body - if you still ache a lot or feel you have a weak spot from a previous session, don’t train that part of your body, or give yourself a rest day!
πŸ”Έ2) See a professional - if it’s a reoccurring problem that’s putting the brakes on your training, maybe it’s time to get someone to take a look for you. Sports massages often work wonders.
πŸ”Έ3) Warm up with dynamic stretching at the start of a session and static stretching at the end. Spend at least 5 minutes on a warm up and 5 minutes on a cool down.
πŸ”Έ4) Build up to the heavy weights - don’t jump straight onto your 70-90% 1RM, your joints wont be ready for the strain. Pick up some lighter weights, ignore the ego and ease your body into functional movements.
πŸ”Έ5) Practice a form of mobility training - home stretching, Pilates, yoga etc all of these will help increase your range of motion and ease up tight muscles and joints.
πŸ”Έ6) Ensure you’re getting a well balanced diet that will aid your recovery after working out. Plenty of protein, healthy fats, healthy carbs (sweet potato, wholegrains, legumes etc) and plenty of micronutrients from your fruit and veg.

If you’re hungry enough to go after something in life and you give it your all, chances are you’ll make it your reality.

Sweet tooth?

Try these chia smoothie desserts with a protein kick πŸ˜‹πŸŒ± πŸ”ΈSoak chia seeds in Almond milk at bottom of glass and leave for 10-15 minutes.
πŸ”ΈBlend a banana with mango and some kiwi and layer on top. Keep a little bit of the mixture in the blender.
πŸ”ΈAdd some chocolate protein powder to the remaining banana and mango mixture. Blend again and add thin layer to the glass.
πŸ”ΈCrumble in a layer of biscuit to the glass.
πŸ”ΈBlend Blueberries and grapes and layer onto the biscuit.
πŸ”ΈFinally top it off with some more biscuit and frozen blueberries.

Enjoy πŸ‘…

The lean bulk I’ve been on for 3 weeks is going pretty solid so far. I’ve been eating a 100% vegan diet for almost 2 months now and I’m proving to myself and to others that it IS possible to gain muscle and stay strong without eating meat or dairy!

At first it’s a little difficult to transition over to a vegan diet, especially if you’re into your fitness and nutrition. Most people in the fitness industry do live up to the whole β€˜obsessed with protein’ stereotype to an extent πŸ˜„All I knew about getting protein was from meat and dairy, so it took an element of research and trial and error to find out what worked best for me. As long as you listen to your body, try new foods and recipes, train hard and ensure you’re getting enough nutrients in a balanced diet, your body will grow.

If you’ve got any questions about a vegan diet whilst bulking or cutting, make sure you reach out!

Great day out at the Australian Open yesterday 🎾 In all the time I lived back in the UK I never made it to Wimbledon. Ticked one of them off the list now at least!
Having a well earned rest day today, trained calves on Friday morning and I still can’t walk. Getting @journey.with.chloe to piggy back me everywhere today 😏


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