It’s all about introducing…
It’s about the right time to do so too.
Well… The S-curve program kicked off around 2012.
Shortly after that… We realised that many members stayed and returned over time. It’s around a 1-5 year
And the most recent member is > Mrs.Frolly (Steph). The first ever S-curve member story is with Stephy,
So… It makes sense to show the timeline that today’s program is designed for. Which is of course
The reason why these new story progress pics are important. Is because they highlight the ups and downs
But even more important today… Is that it’ll show how all of the newly added features are helping to prevent
You know… Like completely falling off, which leads to endless stopping and starting. Which is the biggest
So… The stories are happening.
Also… These stories need to be there, so that you can see what certain S-curve members are up to
Their new daily shenanigans aren’t always posted. So sometimes, it seems like they’ve disappeared.
But they are indeed alive and kicking.
The main reason for the ‘disappearing’… Is because they doing the long term program in the way
#1 Results phase gold plan for 1-3 months.
#2 Lifestyle phase bronze plan at all other times, until you feel you need to jump back on gold for a short
That’s ‘lifestyle’. That’s how you stick to all of this for 1-5 years or more. In fact… That’s how it usually plays
The difference today… Is that you won’t end up losing everything you achieve, when you have those
– Physical results are kept, because of S-curve meal structure habit building.
– Strength levels stay, because of everything that you go through during strength and exercise progression
On average… You’ll always look at least 70% S-curvish.
That level of lean body mass does not fade over night. Especially because of the S-curve meal structure
This is the most exciting addition, in terms of S-curve results shenanigans. So expect to see continuous additions to current stories along with newly added ones.
And > this is the T-shirt where those ‘days’ are coming from.
So… You all know about the upcoming ‘short splits’ routine right. It’ll be routine #16 in S-curve member
And the entire thing is based around the tweaks that happen in the ‘live’ workouts. Because I know that’s
Especially in the noticeable results stage @ 2-4 weeks.
And this is why I’ve been feeding you those 7-10 day formulas over the past few weeks. Because your
But today… I’m going to give you a detailed version of > Mondays newsletter.
So that you can act on it properly. Again… Not you @ current S-curve members. You are all succeeding
Yup… We ante up every year. This year is no different.
On Monday we said…
– Ankle weight knee to elbow walks to failure x 3
> Take a 2 minute break in-between each set.
> Make sure you keep your elbows locked in the same position throughout the entire movement.
> Make sure your knees touch your elbows each time.
– Running on the spot with light ankle weights till failure x 3
> Breathe! Throughout the entire set. You’ll wipe out very quickly if you don’t.
> 3-4 minute break in-between sets.
> Keep your forearms out in front of you, completely horizontal, just above your waist throughout the
You can see how these explanations look via video > here.
– Zero carbs after 2.00pm
– A-rated protein/carb foods only
> Chicken/Turkey breast
> Jerky beef
> Hydro whey
– All fruit
– Brown rice
– Drop your daily fat intake to 15-20 grams
The easiest way to do this, is to eat more nuts and seeds. And zero saturated fat of all other solid
– Sesame seeds (A-rated bagels)
– Flax seeds (Like sprinkled on oats)
– Sunflower seeds
– Pumpkin seeds
– Pistachio nuts
I’ll leave you with this…
The magic exists in the ‘how to do’, with the ‘what to do’.
Most people know ‘what’. Almost everyone screws up with the ‘how’. Change that… We will.
Pre Workout supplements are proven to be helpful since more than a decade. They provide our body with the needed amount of energy boost in order for it to function properly and thus help us get a better performance in the gym. However, it is unclear to many which pre workout supplements are the best in the industry nowadays, check out the best pre workout products deals. If you are still undecided which pre workout product you should start using, here are our ten suggestions:
1. CELLUCOR C4
This product has its name for a reason. It guarantees your energy boost, focus during workout and eventual results. Cellucor also added a slight amount of creatine in it in order to increase strength gains and endurance. There is a great variety of flavors and the reviews of this products have shown that it tastes unbelievably well. Cellucor C4 contains beta alanine, creatine nitrate, arginine AKG and an energy complex, containing caffeine and theacrine. This mixture of necessary ingredients leads to better performance and insane pump during workout. Cellucor offer a myriad of C4 versions that are designed to meet any customers requirements. To illustrate, there are blends for cutting, enhanced focus, more power and mass gain. If you want to take your workouts to the next level, we suggest that you definitely give this product a try.
2. JYM: Pre JYM
The authorities have granted this product an award of excellence called “Pre-Workout supplement of the Year” in 2016, which speaks for the quality of the product. Pre JYM contains 13 ingredients that simultaneously work together to help you with the intensity of your workouts, making this product arguably the most complete pre-workout product. Due to the fact that there are many essential ingredients in this pre workout supplement, that can rarely or almost never be seen in other products, the serving size is bigger than usual – 26.5g. It contains 6g BCAAs, 6g Citrulline Malate, 2g Creatine HCL, 2g CarnoSyn Beta-Alanine, 1.5g Betaine, 500mg Beet Extract, 300 mg Alpha GPC, 600mg of NAC, 50mcg of Huperzine A, 5mg of BioPerine, 300mg Caffeine, 1.5g L-Tyrosine and 1g Taurine. Each serving contains a total amount of 15 calories, which makes it harmless to your diet. There is also a myriad of flavours of the products, with the reviews showing that Pre JYM is one of the best tasting products on sale. Customer reviews also show that the consumption of Pre JYM has led to better pump, focus, muscle gains and endurance. The overall rating of this product is 9.1 out of 10.
3. NO Explode
N.O Explode allows you to have a solid performance in the gym, every time you feel rundown and exhausted. By consuming this product, you will surely gain more strength, have more energy and eventual muscle gain. The reviews have shown that there are no negative side effects of the product and its consumption is undoubtedly safe. N.O Explode is designed for lifters of all size and experience to reap benefit. It is distinctly rare to see a negative review on this product since it is one of the products with the highest quality and rating on the market. The product contains:
- 275mg Caffeine
- 3g Creatine
- 8g Beta alanine
- Unique flavor
4. MUSCLE PHARM: ASSAULT
Muscle Pharm has invented their brand new pre-workout supplement called Assault and it has met many customers expectations. Assault is a proven effective pre-workout supplement that enhances your performance in the gym and gives you an extraordinary energy boost. The biggest benefit of the consumption of Assault is that its greatly advantageous, without the need of taking other supplements and it offers the same benefits and results. If you are looking for something simple and yet effective, Assault is definitely one of the best choices you can make. If you have never tried any pre-workout supplements, it might be a good idea to start off with this one as it is distinctly easy to use and mixes very good. Reviews have shown that it kicks in quickly and surely improves your endurance during workout. It is important to know that Assault is not clinically dosed. Read the full Muscle Pharm Assault review.
5. INFINITE JUGGERNAUT
This invention of Infinite Labs has definitely been successful. Infinite Juggernaut is safe, top quality and relatively affordable to any customer. The product offers you rich and varied water and nutrient profile, which accounts for better gym performance and minimises the chance of dehydration. Water has vital role in our workouts and by mixing energising nutrients with it, results can not be different, but amazing. Juggernaut is powerful and strongly invigorating, allowing you to make the final and finest touch on your workout. Reviews have shown that Juggernaut is amazing in taste and always adds for a better pump and thus better consumer satisfaction. The product also repairs muscle tissue and has necessary vitamins, minerals and nutrients in it, which definitely puts it amongst the products of highest quality on sale.
Price before our coupons:
6. Kaged Muscle: PRE-KAGED
Kaged muscle energizes you, puts your muscles in shock and thus helps you to overcome every setback and set records in the gym. The product allows you to have better mind-muscle connection and take the first step on the road of success, containing many studied, essential and patented ingredients in normal amounts. Each Kaged Muscle serving contains 2gr of Taurine, 6.5g of Pure L-Citrulline, 3.5g of BCAAs, 500mg Coconut Water and 500mcg of B-Vitamins. The product is the perfect balance of endurance, hydration, focus, energy and strength. It has only 274mg of caffeine, unlike many other products, and the producers have an explanation for that. Their scientists have discovered that the consumption of caffeine above 275g may lead to anxiety and minimize the effect of nitric oxide production, therefore they have placed the caffeine profile in the safe zone. This pre workout supplement is metabolized straight in the muscle and increases the blood oxidation, which leads to higher training capacity and improved nitrogen retention.
8. Jacked Factory: Altius Pre-Workout
If you are seeking a supplement, that ignites you and energizes you to such an extent, that it is inconceivable to stop training, Altius Pre-Workout is the best choice. The product is clinically dosed and designed for athletes, willing to build muscle, lose fat, set personal records and simply have infinite energy stores. Altius Pre Workout mixes very well and is great in taste, but it also offers a variety of ingredients that are essential to our body in order for it to be capable of cope with the stress we’re putting it under. It has 16 times more citrulline malate and 3 times more creatine than an average pre-workout supplement. Reviews have shown that it is the most potent product that has been invented and its formula contains no useless filters and harmful ingredients. This product ensures increased power and strength, focus and an insane energy boost. It is believed to be the most cost efficient product on sale.
8. GAT Nitraflex
Nitraflex is a testosterone enhancing pre-workout, allowing you to take the most out of your workouts and puts you out of your comfort zone. It is suggested by many prominent bodybuilders and athletes, such as Big Ramy, Zac Aynsley and Jon Jones. The product contains 3g of Citrulline, 1.5g of Beta Alanine and 1.65 of L-Arginine. It has high concentration and is clinically studied. There has been major changes in its taste and now the flavor is improved and unquestionably amazing. Nitraflex affords 3 times more strength and increases your endurance and the intensity of your workout. By its consumption, you will be capable of handling the hardest and longest workouts of your routine without a problem. It has also been shown that Nitraflex magnifies alertness, stamina, pumps and increases testosterone significantly in the normal amounts. The product contains no creatine, but has 325mg of Caffeine in it. It will definitely help you to break the strength plateaus and thus lead to potential muscle gain and better results.
9. Clean Series Pre Workout Activator
Clean Series Pre Workout Activator is a supplement, that allows you to enhance your workout, but also your lifestyle. It is one of the most cost efficient products that are being offered and you only need one scoop per day to achieve maximum results. It is made by Twin Labs, which is one of the most prominent and trusted supplement companies in the brand. They ensure high quality powder and absolute effectiveness. The product is very good in taste and offers a couple of different flavors. The Pre Workout Activator mixes easily and is designed both for men and women. This product has no side effects and his herbal formula is deemed absolutely safe, without any side effects.
10. Blackstone: Dust V2
Last, but not least, we have chosen to present you Dust V2. It is made to increase your workouts with better endurance, pumps and higher intensity. It is amongst the supplements that are greatest in taste and it offers a great variety flavors. The ingredients are combined in order to increase the intensity during exercise. Moreover, the pump that you get during workout is not only longer, but also stronger. The supplement contains L-Taurine, Beta Alanine, Acofuel and Velvet Bean Extract. Those combined result in unbelievable results both in and outside the gym. Dust V2 ensures better concentration, focus and work ethic, which are the true precursor for success. If you want to take your workouts to the next level, give Dust V2 a shot!
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The lifestyle phase season is kicking in right about now. But that’s just the protocol timeline @ yearly seasons and events.
So starting ‘today’, would indeed mean getting put through a results phase in your first 1-3 months.
Your first month on any stages from 2-4 that you start on, is going to be ‘gold’.
We’re doing this day in and day out. And I’m seeing first hand how much it’s impacting brand new or returning members from 3-4 years ago.
It’s a good thing, because it shows how far we’ve come @ program progression.
It needs to be gold. Because it sets the foundation for your long term program shenanigans.
The long term now, is like a structured high level university course.
You get put through stages. All of which are designed to get you through the inevitable ‘feelings’ that you’ll go through during any specific time of the process.
– Stress from work, family or friends.
– Hissy fits from the different levels of results that you’ll notice over time (Which is why we
– Too much fun on that one crazy holiday.
– Too much fun munchies at Christmas, Thanksgiving and festivals.
Back to the headline
So today, I’m going to give you a 7-10 day formula, to at least trigger some rapid noticeable changes on the way to achieving that.
Daily – To add to workouts
– Ankle weight knee to elbow walks to failure x 3
– Running on the spot with light ankle weights till failure x 3
Daily – The munchies
– Zero carbs after 2.00pm
– A-rated protein/carb foods only
– Drop your daily fat intake to 15-20 grams
Sounds crazy right? Because it is. This stuff happens all of the time around the world. The mistake that people make… Is doing ‘extreme’ things like that, for more than 2-3 weeks.
It’ll eventually work against you, because your body needs the full S-curve meal structure to fully function.
Doing crazy stuff like that will only set your results backwards, if you try to go long term with it.
We typically only do stuff like that for 2-3 weeks or so. And we only do it based on your ‘live’ and on-going results. Aka the tweaks.
Which is the foundation of the new ‘short splits’ routine that we’re in the process of creating right now.
Because that’s what caused all of those super results that you saw throughout 2015 and 2016.
It’s looking the same for 2017. But those will be revealed soon.
Whether it’s a watch, strap, anklet or arm band, wearable tech can really help you in your efforts to live a healthier lifestyle. Here are just 10 pieces of technology that you might consider as you pursue your wellness goals.
1. Heart Rate Monitor
Heart rate monitors are some of the most popular devices in wearable tech. Not only can they help you measure and track your vital signs, but they’re also great for customizing your fitness routine based on personal breathing patterns, beats per minute (BPM) and recovery times. You can even find heart rate monitors that sync with smartphone apps to deliver detailed results on your workouts.
2. Posture Corrector
From headaches to backaches, bad posture is terrible for your health. But how can you fix something that you don’t even think about? Try a digital posture corrector like Lumo Lift. It’s a tiny square sensor that clips to your clothes and buzzes when your body is slouching out of alignment, and it will help you straighten your way to better health.
3. Blood Glucose Monitor
As technology improves, it gets easier and easier to manage conditions like diabetes, especially when you wear a portable blood glucose monitor. Available in everything from patches to arm bands, these useful little devices will measure the fluctuations in your daily blood sugar levels and help you identify “danger zones” and peak times for insulin shots.
4. Tread Tracker
You’ve heard of smartphones and even smart houses, but did you know that you can buy smart socks? A company called Sensoria has made headlines for creating socks with textile sensors that essentially function as wearable circuit boards. They attach to an ankle monitor and process data on your steps, treads and heel-strikes so that you can optimize your morning jogs and prevent injuries.
5. Mental Health Management
Your mental health is just as important as your physical health, so don’t forget to nourish your brain while you’re also tending to your body. Look into things like “meditation tech” that will measure and sync your breathing patterns to mindfulness apps, or use a respiration or perspiration monitor to warn you of impending panic attacks.
6. Health Monitor
If you have to drink a lot of coffee to get through the day, you’ve probably wondered about the effect that the caffeine is having on your system. Health monitors can help you with that. For example, the CheckMe Pro goes on your arm and tracks everything from your pulse rate to your oxygen saturation, so it’s a valuable tool for anyone worried about their day-to-day health readings.
7. Fitness Tracker
Fitness trackers are essential tools for an active lifestyle. How can you improve your exercise routines if you don’t know how fast and how far that you’re running, swimming, climbing, hiking and racing? Fitness trackers can analyze your body’s movements and machinations through dozens of games, sports and activities, so don’t be afraid to look at high-tech armbands and wrist watches.
8. Sleep Monitor
Do you struggle with getting a good night’s sleep? Consider investing in a smartwatch that will monitor the depth and duration of your snoozing. The insomniacs of yesteryear had to endure cold, clinical sleep studies to figure out why they weren’t getting enough ZZZs, but now you can measure REM cycles with the simple purchase of a sleep monitor.
You’ve probably heard of brands like FitBit, but there are other pedometers on the market as well. Their primary purpose is to measure your “steps taken” so that you can calculate things like distances walked and calories burned, but many modern pedometers also come with advanced features for measuring, tracking, recording and analyzing general vital signs.
10. Stress Test
Many people think that you need to measure heart rate or blood pressure to determine stress levels, but you can actually do it through electrodermal activity (EDA). Better yet, there’s wearable tech that can “read” your EDA through the pores of your skin. If your health has started to suffer because of the demands of work, school, family or other obligations, consider investing in a stress monitor… or at least switching to single-serve coffee instead of full pots.
These are just a few pieces of wearable technology that can help you live a healthier, happier life. Good luck!
As usual… Back track to the weekend newsletters > here. Because they go out everyday. But many
Incentivising your booty on this first Monday of April
Yup… I’m now going to encourage newsletter readers to become S-curve members.
Because that’s where you should be, along with the other S-curve members who are rising through
Here’s the deal
Today…. We’re going to go over two split routines. The same as what we did in > this newsletter.
And if you start on the 30 day challenge/Gold plan (Via > More buzz) in the next 48 hours… I will…
#1 Create video versions of them.
#2 Give you text description tweaks, based on your current situation.
#3 Schedule-in some live video workout sessions at some point in your first 4-6 weeks.
Current S-curve members. You of course don’t need to look at this. We know what we’re doing
I think all active members are currently on strength progression tasks. Which means, they will reach
Anyway… Here’s the short S-curve split routines.
– Heavy single arm tricep extensions 2 x 15 reps, alternating sets with no rest in-between.
– Standing heavy bicep curls 2 x 10 reps on each arm. 2 minute rest in-between sets. You’ll probably
– Heavy bench press 2 x 10 reps with a 2 minute break in-between sets.
– Standing dumbbell laterals 2 x 10 reps with a 2 minute break in-between sets.
Lower body (Heavy again)
– Squat machine squats x 10 reps > Calf raises feet pointed straight x 20 reps/ Inwards x 20 reps/
– Standing dumbbell abductions 2 x 15 reps each leg. Alternating sets with no rest.
– Standing lunges 2 x 15 reps each leg, alternating. 2 minute rest in-between sets (You’ll probably fail
– Ankle weight leg lifts 2 x 20 reps each leg. 2 minute rest in-between sets.
Heavy = When you are failing at the last few reps.
Which means, we’ll have a new video workout routine coming between now and May. Yay.
Excitement time no doubt.
Reply to talk, add below and More buzz for daily updates.
We’ve been banging on about the stage 1-4 process for a while now.
We need to…
#1 So that it sinks in for people > like her.
#2 Because the process is always evolving. Like what’ll happen with the new ‘live’ focused program
And one of the firsts you’ll hear me say… Is to do the workouts and eat until you feel content.
Because the workouts will gauge how much food your body will want at any given time (You’ll get
Butt (Pun intended)… That will change as you begin to progress to 60-80% and 90-100 % S-curvish.
Because it’ll get harder to start seeing noticeable results.
And… Because everything else you’ll be doing will become more specific too.
Such as strength progression. Which can only successfully be done as an active member on stage
The old S-curve nutrition approach (2011-2013)
The program that you see today, has been a progression in creation. Before, it used to be a ‘do it
And back in 2012, we created an excel doc/app, that calculated your grams and calories just by
It was great and still is. It’s just that we ‘do it for you’ now (Reply if you still want to see it though).
Today… That doc is what we’ll focus on when it’s time to take you to 90-100% S-curvish.
Well… This is what will happen…
You’ll look at your total protein/carb intake for the day. Along with the intake for each meal.
You’ll start looking at the protein/carb grams on each food source that you have (You can ask if the
And instantly… You’ll start to see how much of those foods you’ll need to eat, to hit your required
This is a good thing. Because those figures will be stuck in the back of your mind. And will activate
– You go food shopping
– When you workout
– When you go to bed and wake up
– When you eat out at restaurants
No… You’re not in a paranoid state. It’s not about that. We’re all about lifestyle @ everything you
It’s more about being subconsciously aware.
Over time… This mindset will take your physique goals to the top.
– The gold plan
– The bronze plan
– Stage 4
Are all designed to help you get there. Because it’s easier said than done, when life is throwing
I personally speak to a lot of people daily. So I know exactly what that looks like @ working
I’m personally doing this right now too. As I’ve just come out of the 10 month S-curvish guinea pig test,
So now is a good time to jump in, if the above relates to you at your current stage of S-curvishness.
– The 121 coaching chats
– The video chats
– The member page content
In short… Bring ‘in person’ face to face shenanigans to the online platform.
Which of course, meant that the S-curve experience is exactly the same, regardless of where we first connected.
– A mall
– A meet up
– An event
– A coffee shop
– An opt-in page (This is where you should send your friends and family too)
– Mutual friends on Facebook
– The @fitbuzz social media channels
It doesn’t matter anymore. What you receive will be the same, no matter who you are.
Of course… Nothing will beat that true face to face connection (At present… Future tech will probably
But in regards to the above, it was last year that we created a program that was 100% live.
It wasn’t popular then (The current stage 3 program still is). And I’ve started to change things as time
But we were thinking ahead. Because that is what the future S-curve program will look like. Or at least
All of this is good s***. Because it’ll improve your experience, boost your results, enhance the
Also… This program addresses the LIVE thing that I spoke about earlier this week.
Which is… That there will be video streaming content sessions. But they won’t be public. The focus
We’ll talk more about that over time.
Ingredients – That’s where the magic exists. You’ll go food shopping… And you’ll do the following…
#1 A-C rated? (Totally natural or slightly processed – It needs to be, so that you have a larger pool of
– Protein is higher than other similar food variations?
– Carbs are higher than other similar food variations?
– Saturated fat (Or fat overall) is zero?
– Fat is high in mono/poly, yet zero in saturated?
– Certain vitamins and minerals are present in high numbers?
– Fiber is higher than usual? (Like purple/black rice)
If any of the above are true… Then you buy and try. There’ll be a place for it to go within the
But don’t keep on munching on the food if you don’t like the taste.
Muesli is a great cereal to try with new S-curve members who previously didn’t vary their meals.
But it isn’t the most fun to eat. Granola would be the better option.
We do the same thing with supplements. A good current example, is what we’re doing with the
It’s just a test. But we like to test things in general. Because that’s what has helped us improve
However… When it comes to supplements, the only ones that truly help long term, are whey and
You don’t need to taste them either, because they’re usually added to the S-curve meals.
But they really do help.
Too much talk for a Sunday already. So… Tomorrow…