How to fall in love in 5 seconds

What’s up outcasts! Today we’re introducing a NEW section in each email, “Power Thought”, where we’ll have one really quick but powerful tip/trick/thought that will help you mentally or physically.

We also got our first guest writer, “The Behaviour Change Coach”, aka Shaun Thompson. He has helped tons of people transform their life and body. Today Shaun will share why you’ll gain weight this festive period and how to avoid it.

Today on gym outcasts:

👊 Power thought
Most important day to work out.

🍴 Recipe
The “Fall in love in 5 seconds dish”

💡 Fact
The best shoulder exercise

🏋‍♂️ Exercise
Not one you’ll want to hear.. 

⭐ Guest writer - Shaun
5 reasons why you're likely to gain this festive period

👊 Power Thought

The most important day to workout, is the day you really don’t want to. If you can pull through on that day, all other days becomes easy in comparison.

🍴 Recipe

We love switching it up here. So here’s an amazing dish that might not become your go-to weeknight dinner. But on Fridays, goddamn it’s good.

For me, this dish is pure joy and celebration. It’s the dish I cooked for myself on my birthday to celebrate. I didn’t even have to cook myself, or eat at home, but I still made it. It’s THAT good.

💡THE best shoulder exercise!

Bodybuilders have said it for years, and scientists have confirmed it. The best exercise for growing your shoulders is dumbbell press. It activates the shoulder muscle more than any other exercise.

🏋‍♂️ Not one you’ll want to hear

Back stretches.

While technically not an exercise. You need it. Not even a question.

Everything might feel fantastic now without it.

If you want it to stay that way though, you will need to stretch it or you'll run into problems eventually.

It's not a question of "if", it's "when".

My favorite one is to just stand up, grab a pole or similar with both hands, then just lean back and let your shoulder blades forward.

You can then move your hands up and down the pole (Not like that ya dirty bugger) to stretch the back from different angles.

Easy stretch to do between sets.

Note: The back feels a bit different to stretch than other muscles. Don't stretch it to "hard" by bending as much as you possibly can. Slow and steady wins the game here.

⭐ Guest writer - Shaun

5 reasons why you're likely to gain this festive period

But did you know On average you Gain 5-7lbs of weight over the Winter Period

So for some of you that could easily be up to a stone before you can even say MINCE PIES

Below are 5 common reasons why this happens so you can make a plan now to avoid this gain

And join the ELITE group who doesn’t lie in January saying New Year New Me (eye roll)

1️⃣  You decrease your activity level because it’s too cold. Not only will gyms be warm you can also work out at home….hey this will solve the saving money on heating problem

2️⃣ Comfort eating is warming but lucky for you there are a number of body heating meals that don’t require many calories such as fajitas and stews

3️⃣ it’s our ancestors fault because it’s in our biological make up that winter means reduced food but you’re smart you know there is no shortage so don’t listen to your inner CAVE PERSON

4️⃣ You can hide your body under baggy clothes so it’s easy to pretend nothing is happening until it’s too late and your in the same weigh loss/gain cycle that you’ve been in for 20+ years

5️⃣ due to the lack of sunlight and exercise it’s easy to feel depressed so starchy and sugary foods make you feel better (temporarily)

Try to avoid the drug like system of the high calorie foods and do more things your truly love that don’t lead to you being miserable because you’re over weight

PS. Shaun has tons of free stuff that can help you transform, you should really click that button and check it out!