Do you Pre mobilise & stretch? Here is Ten reasons why maybe you should.

  • Encourages an optimistic outlook – A buildup of stress causes your muscles to contract, making you feel tense and uneasy. This tension can lead to having a negative impact on mind as well as your body. Stretching exercises have powerful stress-busting abilities. Stretching soon after waking up can help jump-start the mind and body. Stretching loosens tight muscles which helps your muscles both relax and increase blood flow. It also encourages the release of endorphins, providing a sense of tranquility and euphoria. Stretching directly before bed will even give you a more comfortable sleeping experience.
  • Fortifies posture – Stretching helps ensure correct posture by lengthening tight muscles that pull areas of the body away from their intended position and keeping your muscles loose. Stretching the muscles of the lower back, chest and shoulders can help keep the spine in better alignment and improve overall posture by relieving aches and pains. With reduced pain, there is a reduced desire to hunch or slouch.
  • Enables flexibility – The most established and obvious benefit of stretching is improving flexibility and range of motion. An effective flexibility training program can improve your physical performance and help reduce your risk of injury. By improving your range of motion, your body requires less energy to make the same movements and you also will have more flexible joints thus lessening the likelihood of injuries acquired during workouts or during daily activities.
  • Increase stamina – Stretching loosens your muscles and tendons which relieves muscle fatigue and increases blood flow. The longer you exercise the more energy you burn, typically causing one to grow fatigued. With stretching, you can delay the onset of muscle fatigue by ensuring oxygen is efficiently flowing through your blood, thereby increasing your endurance.
  • Decreases risk of injury – it will help to supply a greater nutrient supply to muscles, thereby reducing muscle soreness and helping to speed recovery from muscle and joint injuries.
  • Improve energy levels – Sometimes you may have trouble staying awake during your long, dragging day. If you’re feeling this way then it might help to get out of your seat and do a few good stretches for a boost of energy , helping your mind and body be more alert. Muscles tighten when we get tired and that makes us feel even more lethargic, so feel free to stand up and do some stretches. It will help you to quickly and efficiently revitalize your energy levels.
  • Promotes blood circulation – it increases blood flow to the muscles. Not only will this help reduce post-workout soreness and shorten recovery time, but it will improve overall health. Greater blood circulation helps promote cell growth and organ function. The heart rate will also lower since it doesn’t have to work as hard and blood pressure will become more even and consistent.
  • Improve athletic performance – If your muscles are already contracted because you haven’t stretched, then they will be less effective during exercise. Regular stretching will relax all of your muscles and therefore enable them to be more available during exercise.
  • Reduced soreness – Stretching before and after a workout gives your muscles time to relax. Increases in blood flow increase nutrient supply to the muscles and relieve soreness in the muscles after a workout.
  • Reduces cholesterol – Paired with a healthy diet, engaging in prolonged stretching exercises can help reduce cholesterol in the body. This could prevent and even reverse the hardening of arteries, helping one avoid heart diseases.
  • The different types of stretching are:
  • ballistic stretching.
  • dynamic stretching.
  • active stretching.
  • passive (or relaxed) stretching.
  • static stretching.
  • isometric stretching.
  • PNF stretching

Here are my top 3

Static Stretching

Static stretching is the type of stretching where you take a muscle to its outer range, until you can feel a gentle stretch in the muscle belly, and hold it at that point. Stretches are usually held for between 20 and 60 seconds and should be pain-free.

Dynamic Stretching 

Dynamic stretching is sometimes also known as active stretching and is now being seen as a replacement for static stretching during a warm-up as it replicates the kind of movements which are common in most sports, and can be adapted to suit the sport and individual. Dynamic stretches involve taking a muscle through its entire range of motion, starting with a small movement and gradually increasing both movement range and speed. Examples of these types of drills include high knees, cariocas and lunges. I advise a short warm up before doing Dynamic stretching  

PNF Stretching

PNF stands for Proprioceptive Neuromuscular Facilitation and can take on several forms including hold-relax; contract-relax; and rhythmic initiation So for example, to a use hold-relax PNF technique on the hamstrings, the athlete would lay on the back and raise the straight leg up off the bed (contracting the hip flexors Rectus Femoris and Iliopsoas) to the starting position. From here, the therapist or partner provides resistance as the athlete isometrically contracts the hamstrings (as if trying to push the foot back down to the floor) for a minimum of 6 seconds. Following this the athlete contracts the hip flexors again to raise the leg higher and further stretch the hamstrings.

Happy Stretching guys and gals  


 Angel demonstrates the splits at The Underground Gym Newhaven  

Angel demonstrates the splits at The Underground Gym Newhaven  

 Stretching will enable you to squat lower

Stretching will enable you to squat lower

Keeping a neutral spine 👍 

Lower Body Home Workout - ASS like granite - Yes please :-)

Here's a full lowerbody home workout you can try to help build muscle in those legs and glutes. Legs, along with the glutes, contain some of the largest muscles in the body, heavy-resistance leg workouts do a lot to stimulate growth hormones and testosterone, which benefit muscle growth all over the body. Here are my five favourite tips along with a home workout that will keep your booty solid as a rock.

Have you packed your Nutrition?

Are you going out for the day?

How do you plan your food for a busy day out on the move?

Firstly have a decent breakfast at home, one that contains a good level of protein and fats at the very least.

Take portable snacks with you from home- nuts, a whey shake, some fruit.

If you're having to buy convenience foods on the go express supermarkets have a great choice of small bags of vegetables, pre packed meats, bags of nuts,  sushi Marks & Spencer have just launched Apple slices with Peanut Butter dip.

Remember there's always an alternative better choice than a rubbish sandwich and bag of crisp meal deal.

Always remember to drink enough water. take it with you or buy a 1.5L bottle and make sure you drink it throughout the day.

 M&S have pulled it out the bag.  

M&S have pulled it out the bag.  

You Asked! We have delivered!!

SGUT-MX supplements have really taken the UK's Motocross world by storm. We have been at over 40 meetings this year and travelled all around the country and are proud to say we will have stands at MXON & The Dirt Bike Show  

One of the things we pride myself on hers at SGUTMX HQ is listening to what you the consumer requires from us as a Nutrition & training brand and then we go back and try to put this into place. 

One of our most successful products is the Holeshot Isotonic Rapid Hydrate blend. So I decided to try and make this even more versitle and offer a Zero Caffeine version.  

This is ideal for those who tend to consume more Holeshot throughout the day as it will keep replacing the Minerals that have been lost without over consuming what your body can tolerate. 

We have also listed to the Mums who said that there cupboards in the campers are full with SGUTMX Tubs and we know how precious space is so we have now replaced the tubs for "Space saving resealable pouches. Cool eh.  

Lastly id like to introduce some exciting new flavours in both Holeshot & Chequered Flag Whey. 

Holeshot Rapid Hydrate


Strawberry & Lime  

Chequered Flag Rapid Recovery

Peanut Butter & Banana

Strawberry & Banana 


Launching soon.  

Nitrate rich Red & Green Superfood blend  


Mayweather vs McGregor

Who wins? 

ive been asked this like a thousand times, I even got a WhatsApp from the Headaster at Brighton College at 11.30pm asking me , lol thanks Harry. 

So here is my semi educated guess.  


My opinion is, Connor brings the unknown to Floyd ( no conventional style, squared stance,southpaw), so this could unsettle him in the early rounds and Connor clearly possesses power in both hands. This is where I see his small advantage and if Floyd is caught early/cold he could get put to sleep. 


But, Floyd is the master of defence, he has fought the best and schooled them to the point of making them look average. Boxing movement and working ranges is an art, this art cannot be perfected in a short time. This is where I see Floyd winning.

"Make him miss, make him pay"


Mcgregor early 1-3 rds  

Mayweather Late by Decision  



"Make him miss, make him pay" 

Buttered Mocha

have you tried Bullet Proof coffee?

well here is a great  alternative I like to call it the Buttered Mocha


Fresh  ground coffee 

 1 tablespoon of grass fed butter  

 1 tablespoon of MCT oil or coconut oil  

 1 teaspoon of CaoCao  

 Add this to a Nutribullet and blend for 15 to 20 seconds then pour and enjoy  


give it a try and let me know how you get on.