Our PTs and Coaches from Per4m HQ will be online between 11am and 1pm answering ALL of your questions, all things from nutrition, exercise, mindset and supplementation. Stay tuned and ask awayđ€
2 Likes
What are the most underrated recovery techniques to enhance results and prevent burnout?
Iâm building on my running distances each week but taking a little longer each time to recover.
2 Likes
Hi Brad, great question! There are a few methods that you can try to help prevent/lessen burnout! 
Foam Rolling: This can help release muscle tightness and improve blood flow. Spend a few minutes rolling out your legs, back, and shoulders after your runs1.
Active Recovery: Instead of complete rest, engage in low-intensity activities like walking, swimming, or cycling. This can help promote blood circulation and aid muscle repair.
Stretching and Mobility Work: Incorporate dynamic stretches before your runs and static stretches after. This can help improve flexibility and reduce muscle stiffness
Listening to Your Body: Pay attention to how you feel and adjust your training and recovery accordingly. If youâre feeling overly fatigued or sore, it wonât hurt you to take a rest day.
Thanks for your question, and if you have anything else youâd like to know, feel free to ask away!
2 Likes
Do you have any advice for someone with a real sweet tooth who is struggling with having a lot less sugar in their diet?
2 Likes
Is there a good time to take certain proteins over others? Like if I wanted one in the morning after a workout vs rested in the evening before bedtime?
1 Like
Love this question. I love a mid afternoon sweet treat/snack but donât want to consume rubbish!
Have tried protein bars which are a good alternative but quite expensive too.
Any easy, delicious recipe ideas? 
1 Like
Thanks for the question! Cutting out sugar completely is a very difficult thing to do and is actually a problem that people commonly face when dieting and undergoing a transformation journey, so youâre not alone there!
Instantly cutting out all sugar makes things a lot more difficult mentally, therefore I would suggest reducing sugar by having things youâd still enjoy but just slightly better alternatives. For example if chocolate is the thing you have cut out, then trying having 70% cocoa (Or higher) Dark Chocolate. This will enable your body to get used to having the food youâd usually love, but just with a lot less sugar content.
Another way is to use natural sweeteners like honey in moderation so that you are still having something that tastes sweet, but is more natural and better than the alternative of some sweets for example.
Hopefully this helps, and if you have any more questions feel free to ask away!
4 Likes
I want to encourage my sedentary friend to move more and lose some weight so her health improves. She âknowsâ this is important and says sheâd like to do something about it. However she also always comes up with what I think are excuses: no time, too busy, too tired, etc etc.
I realise that she needs motivation but how do I go about it? 
2 Likes
Good morning! Thanks for the question
Morning or After a Workout:
- Whey Protein: Whey is a fast-digesting protein and is perfect for the morning or right after a workout. It helps kickstart muscle recovery and provides a quick source of amino acids to repair and build muscles.
During the day:
- Egg White Protein: This medium-digesting protein is great for sustained muscle protein synthesis throughout the day. It provides a steady supply of amino acids and is easy to digest.
In the Evening:
- Whey Protein: If you mix whey protein with milk it will slow down digestion. Whey protein is a fast-digesting protein, but when you add milk, the casein protein in milk, which is slow-digesting, combines with the whey2. This results in a slower release of amino acids into the bloodstream, providing a more sustained source of protein.
This can be beneficial if youâre consuming the protein shake before bedtime, as it can help with muscle recovery and reduce muscle breakdown while you sleep. Just remember to account for the milk in your daily calories!
3 Likes
Great Question Adri!
There are some great high protein snacks out there, and if you enjoy making them yourself and being creative with it, then we might have the perfect recipe for you!
High Protein Spice Cookies Recipe â PER4M Nutrition
Having made these cookies myself, I can safely say that they are a must try! Due to having high protein they leave me full, which is half of the battle when being on a transformation journey!
1 Like
This is yet another great question, and a very thought provoking one too.
It can be very hard to motivate someone to change their routine, as we are all humans who swear by routine, however I do have a few suggestions that will hopefully help
- Set Realistic Goals: Help her set achievable, small goals that she can work towards. This makes the process less overwhelming and more manageable.
- Find Enjoyable Activities: Encourage her to try different activities until she finds something she enjoys. Whether itâs dancing, hiking, or yoga, finding something fun can make exercise feel less like a chore.
- Be a Workout Buddy: Offer to join her in her activities. Having a workout buddy can make exercise more enjoyable and hold her accountable.
- Celebrate Progress: Celebrate her achievements, no matter how small. Positive reinforcement can boost her confidence and motivation.
- Incorporate Activity into Daily Routine: Suggest ways she can incorporate physical activity into her daily routine, like taking the stairs, walking during lunch breaks, or doing quick exercises during TV commercials.
- Create a Supportive Environment: Surround her with positive influences and remove barriers to exercise. For example, plan active outings or keep her company during workouts.
- Education: Provide information on the benefits of physical activity and how it can improve her health and well-being. Sometimes understanding the positive impact can be a great motivator.
- Be Patient and Understanding: Change takes time, and itâs important to be patient and understanding. Offer your support without being pushy or judgmental.
Hopefully some of these suggestions will enable things to feel easier for both yourself and her! Any more questions, please feel free to ask away 
1 Like
Thank you!
They sound delicious 
Will definitely give it a try.
What supplements are recommended for staying lean? I train 4x a week and trying to lose a bit of weight whilst building muscle! Thanks x
1 Like
Hi Anna, great question!
A high protein diet is essential for you to stay lean, depending on your goals isolate zero might fit your needs as itâs zero sugar and fat and low in carbohydrates too!
Recovery is essential for training 4x a week so we would recommend Hydrate to replenish your electrolytes, glutamine and creatine for muscle recovery and then our Relax Stress Support Hot Chocolate is extremely useful for sleep, ensuring that you are well rested to train as hard as possible in every session.
These are just a few suggestions that should enable you to stay on track with your goals of staying lean
Thank you.
This is very helpful
I have tried a few of them - like offering to accompany her to a dance fitness class (less intimidating than a gym).
She hasnât said so but I think she feels embarrassed by her body and not being able to move much.
Iâm sure if she were to come along she would realise that these things donât matter and that nobody is going to judge but itâs just that initial push. How do I get her to say yes to just try something in the first place?
Thatâs what Iâm trying to do; just get her to take that first initial stepâŠ
1 Like
Glad to hear that I could be of some help!
I think getting people to do things is one of the hardest things to do, and that will no doubt be harder than the actual exercise itself. Itâs very important to be patient with people who are in those scenarios, no matter how frustrating it can be.
Have you tried just a simple long distance walk? Walking and talking is a really good way to start a change and begin the process of feeling that exercise isnât a chore, and itâs always nice to speak to people you trust, open and honestly.
Having had a similar scenario with myself in the past, I found that not imposing myself on the situation worked well and that beginning by doing âeasierâ and less intense exercise as well as being able to have a chat outside in fresh air, was a great way to begin.
Hope this helps Adri!
2 Likes
Here is one that has always got me.
Early morning training vs Evening training.
Is there a difference?
A mile is a mile and a kg is a kg, Are there benefits of one over the other?
or is it just personal preference?
1 Like
This is an excellent question, and I think an in-depth answer suits it! So letâs break each type of training down into pros and cons
Early Morning Training:
Pros:
- Consistency: Fewer distractions and commitments in the morning can help you stick to your routine.
- Boosts Metabolism: Morning exercise can kickstart your metabolism, helping you burn more calories throughout the day.
- Mental Clarity: Physical activity in the morning can improve focus and productivity for the rest of the day.
- Better Sleep: Morning exercise may help regulate your sleep patterns, leading to better quality sleep.
- Less Crowded Gyms: Gyms and parks tend to be less crowded in the early hours.
Cons:
- Stiff Muscles: Your body may be less flexible in the morning, increasing the risk of injury if you donât warm up properly.
- Requires Adjustments: You may need to wake up earlier, which can be challenging if youâre not a morning person.
Evening Training:
Pros:
- Peak Performance: Your body temperature and muscle function are at their peak in the late afternoon and early evening, potentially enhancing performance.
- Stress Relief: Exercising in the evening can be a great way to unwind and relieve stress after a long day.
- Better Fuel: Youâve had meals throughout the day, providing more energy for your workout.
- Flexible Schedule: You may have more time in the evening, making it easier to fit in a longer workout.
Cons:
- Inconsistent Schedule: Evening commitments or unexpected events can disrupt your workout routine.
- Potential Sleep Disruption: Intense exercise close to bedtime may interfere with sleep for some people.
My personal preference is early morning, I would be interested to know everyone elseâs preference too!
6 Likes
Yeah Iâm an early morning trainer for sure! Love it!
3 Likes
Me too, I really enjoy running in the early hours of the morning as itâs very quiet. It feels rewarding to know that youâre up whilst most of the people are still in bed too!
2 Likes