BEST WAY TO INCREASE STRENGTH QUICKLY.

The 5 x 5 workout.

1.Take 5 multi joint exercises like the squat the deadlift, the bench press / push up , pull up , over head press, walking lunge. Exercise your entire body in 2 sessions per week of heavy training. Perform 5 exercises , 5 sets using the 5 cadence timing ( 5 counts up and 5 counts down ) – controlled and without momentum. Allow adequate rest ( 3 minutes ) before completing the next set on the same muscle group

2. USE YOUR DNA FOR THE MOST PRECISE EXERCISE AND NUTRITIONAL PLAN. Make sure you are on the correct eating and exercise plan for your DNA – use my DNA test to pre determine athletic training, a high fat low carb plan or Mediterranean , the perfect nutritional plan for you complete with recipes and a science based exercise program.

( ask me for details )

3. Combine Chlorophyll and sunshine to increase your ADP ( energy production ). Ensure you maximise your greens consumption- broccoli, spinach, Kale, fresh herbs, brussels , cabbage , spirilina. Need more reasons to eat more broccoli – despite its amazing health benefits it also helps you tap into fat reserves for fuel.
4. TURMERIC possesses significant benefits many of which are used in prescribed medication. It’s not only a powerful antioxidant but increases the antioxidant capacity of the body, it boosts the brain, protects against heart disease, helps depression and relieves symptoms of autoimmune disease, cancer and altzhimers.

Tip : Turmeric is fat assimilated so mix it with butter, coconut oil, oily fish, olive oil or some other fat derivative to absorb. Freshly ground pepper also enhances its effect.

5. EXERCISE HARD BETWEEN 14.00-18.00 in order to enhance your sleeping and circadian rhythm. This is also the time at which your testosterone will be higher in order to build maximum muscle gain. Always finish up within 3 hours of going to bed. Don’t forget to include recovery days.
6. Besides eating lots of vegetables, good sources of healthy fats and good quality proteins – BONE BROTH should be your staple. An excellent recovery drink, builds and repairs muscles bones and cartilage, knuckle, patella, femur, and feet bones actually make the best broth, because these bones have been proven to contain the highest concentration of white and red stem-cell marrow, as well as the highest levels of collagen – one of the major benefits of drinking bone broth.
7. ENHANCE RECOVERY, COGNITION, CREATIVITY and much more with a regular float tank experience.

JOIN US FOR WEEKLY GROUP WORKOUTS OUTSIDE STP OR CONTACT ME FOR A CONSULTATION ON EXERCISE OR NUTRITIONAL PROGRAMME.

www.katiehandyside.com 0034 636 322 959 info@katiehandyside.com

DNA COACH,METABOLIC BALANCE COACH©, CERTIFIED PERSONAL TRAINING, NUTRITIONIST, BOOTCAMP PROGRAMS, RETREATS, CYCLING, HEALTH AND FITNESS EXCURSIONS, MASTERS SPORTS NUTRITION, KETTLEBELLS INSTRUCTOR, INJURY REHABILITATION. WEIGHT LOSS, HEALTH, BIO-HACKING, DNA NUTRITION AND EXERCISE PROGRAMMES. PERSONAL & GROUP TRAINING. weekly workouts Palma de Mallorca