Alex Marks - Online PT

Post Natal/PT & Coach Women’s Gym Academy Lifts weights, dogs, babies & spirits Instagram - @on.your.marks @alexpmarks

[Alex Marks - Online PT @iamalexmarks]

Me - increasing the weight …

Client - “Are you trying to kill me?”

Me - “I am trying to make you harder to kill!”

[Alex Marks - Online PT @iamalexmarks]

REST IS FOR RECHARGING, NOT FOR INDULGENCE. TAKE ONLY WHAT IS SUFFICIENT FOR YOUR HEALTH AND VITALITY

- MARCUS AURELIUS

[Alex Marks - Online PT @iamalexmarks]

Exercise is a celebration of what your body can do, not a punishment for what you ate. Read that again.

Coach

[Alex Marks - Online PT @iamalexmarks]

Contrary to popular belief alcohol does not kill muscle,

Unless alcohol consumption is chronic I.E. physically dependent, needing alcohol to get out of bed (aka. Not binging 3/4x pm)

Alcohol make head fuzzy

Fuzzy head means:

Sofa > Gym

Perishable food < Processed yummies

[Alex Marks - Online PT @iamalexmarks]

The extension to this requires more detail

Having a bottle of wine or two on the weekend is probably classified as binge drinking

It happens

For some that might be modest others, excessive

If you’re looking to increase longievity I suggest not drinking to excess

[Alex Marks - Online PT @iamalexmarks]

Want to know the secret to aging well?

Build muscle

Then do everything in your power to keep it

When you train for & then to keep muscle it doesn’t matter if you have a bottle of wine or two on the weekend

4 hours a week could add 20 years to your life

That’s a lot more wine

[Alex Marks - Online PT @iamalexmarks]

Want to know the secret to aging well?

Build muscle.

Then do everything in your power to keep it.

When you train for and then to keep muscle it doesn’t matter if you have a bottle of wine or two on the weekend.

4 hours a week could add 20 years to your life.

[Alex Marks - Online PT @iamalexmarks]

Being 35 and having a stong body is a flex that not many can comprehend.

[Alex Marks - Online PT @iamalexmarks]

2. Making noise, audible or otherwise shows intent.

Research has shown that grunting can be beneficial to performance when people are exerting maximum effort.

Holding your breath to aid technique and then grunting is only natural.

[Alex Marks - Online PT @iamalexmarks]

1. It shows effort. Effort is met with respect and reward.

N.B If you hear someone working hard a nod or a fist pump is never not well recieved.

[Alex Marks - Online PT @iamalexmarks]

Controversial gym opinion:

Making noise in the gym is a GOOD thing. 📣

A thread 🪡🧵

[Alex Marks - Online PT @iamalexmarks]

Fifteen
Friday
Fitness
Facts… a thread 🧵🪡

[Alex Marks - Online PT @iamalexmarks]

14. The climate will dictate your mean body fat %. We’re designed that way. More fat = colder months. Either move to the sun or build in seasonal nutrition and exercise plans to suit the season you’re in.☀️

15. Stop doing hiit training if you’re constantly injured.🙄

Alex OYM

[Alex Marks - Online PT @iamalexmarks]

10. The quantity of food you consume effects how you look. 👙

11. The quality of food you consume effects how you feel.🧠

12. Add muscle to your body. Even if you’re overweight. Read that again. 🏋️‍♀️

13. Reduce drinkable calories to lose body fat. I won’t tell you again. 🍹

[Alex Marks - Online PT @iamalexmarks]

7. Cardio is like day trading, for quick profits for heart and respiratory health. 🫀

8. Resistance training is like investing for a passive income. 💰

9. Sleeping less than 6 hours a night dramatically increases your chance of Alzheimer’s and an early grave. 🪦

[Alex Marks - Online PT @iamalexmarks]

5. There is evidence to suggest time spent watching the news encourages depressive behaviours. Exercise is a proven antidepressant. Turn it off, move your feet, hear your heart beat. 📺

6. Cold showers are fuuuuhcking shit. But worth it. Eventually 🥶

[Alex Marks - Online PT @iamalexmarks]

3. Peanut Butter is NOT a high protein snack!!! The same goes for yoghurt and broccoli. Just because it contains it doesn’t mean it’s ‘high protein’. 20g protein 3-4x per day. READ the label.🥦

4. Sugar does NOT make you fat. Excessive consumption does. Chocolate = yummy!🍫

[Alex Marks - Online PT @iamalexmarks]

1. Alcohol is poison. It might be fun, but ultimately should be minimised to only the absolutely necessary social occasion/ cause for celebration, not escape.🍾

2. If you’re not horny, you’re not healthy. Sexual arrousal and desire reflects your hormonal and physical health. 😈

[Alex Marks - Online PT @iamalexmarks]

20 PRACTICAL APPLICATIONS YOU CAN APPLY TO YOUR LIFESTYLE TO INCREASE YOUR HEALTH & GET INTO SHAPE

A THREAD 🧵

[Alex Marks - Online PT @iamalexmarks]

9. You’re NOT lacking motivation, stop looking for it like a mope… 🙇‍♂️

🧨You’re lacking accountabilty.

🔂Have a realistic time frame and keep that your absolute focus.

You can’t do it alone. Asking questions is not a crime.

🍊it’s worth the god damn squeeze