wades-workout-with-train-everhard

Top 5 Leg Workouts

Joivanwade@gmail.com (Joivan Wade) — Wed, 28 Sep 2022 15:52:55 GMT

There are a lot of different leg workouts out there. Depending on your goals, some exercises may be better for you than others. However, there are a few leg workouts that stand out above the rest. These five exercises will help you build strength, improve your endurance, and get faster.

1. Squats

Squats are a great way to build lower body strength. They work your quads, hamstrings, and glutes. If you want to make your squats more challenging, you can hold a weight in your hands or put a barbell across your shoulders.

2. Lunges

Lunges are another excellent exercise for building lower body strength. They target your quads and hamstrings. To do a lunge, step forward with one leg and bend both knees so that your back knee almost touches the ground. Then push off with your front foot to return to the starting position. Repeat with the other leg.

3. Step-Ups

Step-ups are a good way to improve your endurance and build strength in your legs simultaneously. To do a step-up, start by placing your foot on a box or bench that is about knee-height. Step up onto the box, driving through your heel to stand tall at the top. Then step back down with control to return to the starting position. Repeat with the other leg.

4. Running

Running is a great cardio workout that also works your legs pretty hard too! If you want to mix things up, try sprinting for short distances or running uphill to really challenge yourself.

5. Cycling

Cycling is another great cardio workout for your legs. It’s low-impact so it’s easier on your joints than running but it still gives you a good workout. You can cycle indoors on a stationary bike or outdoors on a real bike.

These are just five of the many different leg exercises out there but they are definitely some of the best! If you’re looking to build strength, improve endurance, or get faster, these exercises should definitely be part of your workout routine.

Train Like Captain America

Joivanwade@gmail.com (Joivan Wade) — Tue, 16 Aug 2022 14:48:28 GMT

If you’re looking for a workout routine that is inspired by your favourite super hero, look no further than Captain America! His workout routine is perfect for gym-goers who are looking to get into shape and be inspired by the ultimate super hero. Below is a sample routine that you can follow to help you achieve your goals.

Warm-Up

Before starting your workout, it's important to warm up properly. This will help reduce the risk of injury and ensure that you get the most out of your workout. Try some light cardio exercises such as jogging, cycling or jumping jacks to get your body moving.

Strength Training

One of the key elements of Captain America's workout routine is strength training. This can be done using weights, resistance bands or your own body weight. The following exercises are a great place to start:

1. Bench Press - Lie flat on your back on a weight bench with a barbell in your hands. Push the barbell up until your arms are fully extended, then slowly lower it back down to the starting position.

2. Bent-over Row - Bend forward from the waist, then pull the barbell towards your chest. Keep your back straight and squeeze your shoulder blades together at the top of the movement.

3. Deadlift - Stand with feet hip-width apart and hold a barbell in front of your thighs. Keeping your back straight, lift the barbell up until you're standing fully upright, then slowly lower it back down to the starting position.

4. Seated Shoulder Press - Sit on a weight bench with a dumbbell in each hand, then press them both overhead until your arms are fully extended. Slowly lower them back down to the starting position.

5. Lat Pulldown - Sit with your knees slightly bent and lean against the lat pulldown machine with palms facing forward. Grip the bar with an overhand grip and pull it down towards your chest, squeezing your shoulder blades together at the bottom of the movement.

6. Standing Calf Raise - Holding onto a sturdy surface for support, raise yourself up onto your toes and hold for two seconds before lowering yourself back down again. Repeat this motion for as many reps as you can manage.

7. Crunches - Lie on your back on the floor and place your hands behind your head, then curl up until your shoulders blade come off of the floor and hold for two seconds before lowering yourself back down again. Repeat for as many reps as you can manage.

In addition to strength training, you'll also want to focus on cardio. This will help improve your overall fitness level and also increase your endurance. A good cardio workout to try is High Intensity Interval Training (HIIT). This involves alternating short periods of high-intensity exercise with short periods of rest or low-intensity exercise.

With these tips in mind, you're ready to start working out like the Captain himself! Start by incorporating a few of these exercises into your current routine and see how you feel. If you find that you're able to handle more, then gradually add more exercises until you have a complete Captain America workout routine.

Why Meal Prep Is Essential

Joivanwade@gmail.com (Joivan Wade) — Tue, 16 Aug 2022 14:48:27 GMT

One of the best ways to get the most out of your workout is to make sure that you are properly fuelled. When you are working out, your body relies on stored energy to power your muscles. If you don't have enough energy, your workout will suffer. Meal planning is a great way to make sure that you are getting the nutrients that you need to perform your best. By planning ahead, you can make sure that you have healthy snacks and meals available when you need them. You can also pre-portion your food so that you don't end up eating too much or too little. Proper nutrition is essential for anyone who wants to get the most out of their workout, and meal planning is a great way to make sure that you are getting everything that you need.

Eating healthy is important for everyone, but it's especially important if you're trying to get in shape at the gym. When you work out, your body burns calories and breaks down muscle tissue. In order to rebuild that muscle, your body needs protein. Without enough protein, your body will continue to break down muscle tissue, which can lead to injuries. Meal planning can help you make sure you're getting enough protein, as well as the other nutrients your body needs to stay healthy. It can also help you avoid unhealthy snack foods that can sabotage your efforts to eat clean. By taking the time to meal plan ahead of time, you can set yourself up for success at the gym and in your overall health journey.

Meal prepping can seem like a lot of work, but it doesn't have to be! With a little planning, you can make healthy and delicious meals that will help you reach your fitness goals. Here are a few tips to get you started:

1. Start by identifying some simple recipes that you can make in bulk and ones that will stay fresh for several days.

2. Once you have your recipes, make a list of all the ingredients you'll need and do one big grocery shop.

3. Cook in bulk. Double or triple your recipe so that you have leftovers for the week and that all you have to do is heat it up when you're ready to eat.

4. Use meal prep containers to portion out your food. This will make it easy to grab and go when you're short on time.

5. Keep healthy snacks on hand for when you get hungry between meals. Nuts, fruits, and veggies are all great choices.

Achieving your fitness goals is all about making healthy choices and being consistent with your exercise routine. However, if you're not properly fuelled, you won't be able to work out at your full potential. That's why meal prep is so important for gym-goers. When you take the time to plan and prepare your meals in advance, you can be sure that you're getting the nutrients your body needs to perform its best. Meal prep also saves you time and money in the long run. Instead of snacking on unhealthy foods or dining out, you'll have a nutritious meal that's ready to go when you need it. So, if you're serious about getting in shape, make sure to add meal prep to your list of priorities.

Top 5 Upper Body Exercises for Bulking Your Back

Joivanwade@gmail.com (Joivan Wade) — Tue, 21 Jun 2022 08:45:40 GMT

Back Bulking Season?

When it comes to bodybuilding, it's all about having a huge and muscular back so strengthening your back should be a top focus. There’s a lot to learn about building a larger back, even if you've mastered the fundamentals, there's still a lot that might hinder your development if you're not careful.

First and foremost, even if bodybuilding isn't in the cards for you, larger back muscles still look great. When it comes to lifting high weights, having a large back is beneficial. When back-squatting, you'll have more surface area to rest a barbell on, and when deadlifting, you'll have more bulk to keep your spine from curving.

Stronger back muscles are more necessary than ever. All of that time on our feet causes us to slouch, which weakens our back muscles and causes us to hunch over time. Start including extra back workouts in your workout to combat this.

We'll go over 5 exercises that are essential for back growth, as well as some advice to ensure you're doing them correctly.

D e a d l i f t s

The back works not just to stabilise the body and spine, but also to lock out the weight so that the movement can be completed. By definition, a deadlift is an exercise in which you move a large amount of weight.

Standing with your feet around hip-width apart and a weighted barbell about an inch in front of your shins is the best way to start. Grab the barbell with an overhand hold, your hands around shoulder-width apart, by pushing your hips back and allowing a slight bend in your knees. Inhale and press your shoulder blades down and back while maintaining a neutral spine and outstretched arms. Exhale forcefully and drive your feet into the ground to propel your hips forward and straighten your knees to stand tall, holding the bar as close to your torso as possible. Pause at the peak of the movement, then slowly reverse the action and control the weight down to the ground.

Back Extensions

The target muscles are the erectors, hamstrings, and glutes. Keep your lower back in a neutral position and avoid hyperextending it. In relation to the back, the head should also be in a neutral position. Face down on a hyperextension bench, with your upper thighs on the pad, your feet firmly planted, and a weight plate against your chest, arms crossed. Hinge at the hips to bring your torso as close to the floor as possible. To begin, raise your torso back up by squeezing your low back muscles.

Pull Ups

Pull-ups are one of the most effective exercises for increasing back bulk. The lats, shoulders, biceps, and grip are all targeted in these workouts, and there are so many variants that you'll never get bored.

Grip the pullup bar with an overhand grasp that’s somewhat broader than shoulder width, with your legs straight and just in front of your torso. Pull your shoulder blades down and together, then pull through your arms to draw your elbows down your sides and bring your upper chest to just about touch the bar.

Seated Cable Rows

Horizontal rows are perfect for generating mass in the upper-back muscle, particularly the rhomboids and traps.

Lie down on a cable row machine with your feet flat on the pads and your knees slightly bent. Sit up straight and grab a triangular attachment. Row the handles in to the bottom of your ribcage by squeezing your shoulder blades back and pulling through your arms. Maintain a straight back with your elbows tucked into your sides.

Face Pull

The rhomboids, upper and lower traps, and rear delts all benefit from this upper-back workout.

Hold a cable machine's rope attachment or resistance bands with your thumb placed against the rope's ends while standing tall with your feet about hip-width apart. Take a step back so that the cable is tight. Squeeze your shoulder blades together and pull the rope up to your shoulder, allowing your elbow to point diagonally to the side. Return to the beginning after a brief pause. Your working side's arm and upper back should be the source of all motion. Maintain as much stillness as possible.

How to Train and Diet Like Spiderman

Joivanwade@gmail.com (Joivan Wade) — Tue, 31 May 2022 13:34:44 GMT

The Tom Holland Workout

Tom Holland has been praised not only for his acting abilities, but also for his muscular form and the physicality he delivers to the Spider-Man role. Unlike many Hollywood actors, the 23-year-old performed many of his own stunts and trained extremely hard to maintain a sleek and athletic physique.

Tom had been trained as a gymnast previous to his debut as Spiderman, but he wasn't nearly as toned as he was by the time he started filming. To go from slim and agile to muscular and still agile, he needed to stick to a strict diet and fitness routine. Tom worked with a trainer every day prior to filming Spider-Man with the goal of increasing 14 pounds of muscle while gaining no extra fat, and he succeeded!

Read on as we lay out the ideal Spiderman workout and provide excellent dietary advice on how to increase muscle growth without gaining weight by combining the appropriate foods with top dietary supplements meant to maximise the efficiency of your routine.

Pu r p o s e

The goal of the whole Spiderman regimen is to achieve more than simply a physically fit body with excellent abs, slim pecks, and cut shoulders. It's about not only appearing like a superhero, but also feeling like one, which will entail both physical and mental preparation.

When it comes to maximising your body, not just your strength but more so your mobility and flexibility which are crucial, therefore a complete Spiderman regimen will include the correct stretches, food, and workouts. When it comes to optimising your mind, the workout and stretches will undoubtedly help, as studies indicate that physical activity can enhance your intellectual capabilities and memory, as well as boost your overall mental well-being and happiness, but in additament to exercise, consuming the right meals and taking the right brain optimising supplements can have a considerable impact on your cognitive functions.

Stretching is Key

Stretching is critical for anyone who engages in regular exercise. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to keep our joints moving freely. Muscles shorten and become tight without the flexibility and muscular health given by stretching. Muscles become weak and unable to expand as a result of this. Stretching can actually boost your body's ability for muscle growth. Start by:

1. Walking Toe Touch for one minute
2. Lunge with Twist for one minute
3. Hip Raise for one minute
4. Standing Leg Raise for one minute
5. Side Stretch for one minute

The Workout

The Spiderman workout is all about combining strength training, agility training, and cardio, and the easiest way to achieve this with the best results is to follow a five-day workout plan that involves three days of weight and circuit training, followed by two days of cardio and activity training. You'll be largely building lean muscle and burning calories on the three days of strength training, and primarily burning calories and revving up your metabolism on the two cardio days.

The Spiderman Diet

Your diet will be just as vital as your training programme, so make sure you have a diet plan in place. Running a calorie deficit is one of the most important aspects of getting lean, and there are certain items that you should include in your diet that are high in protein and healthy fats. That's true, not all fats are terrible for growing lean muscle, so while you should avoid meals high in trans-fats and saturated fats, you need make sure you're receiving enough beneficial fats from foods like avocados, such as monounsaturated fat. Here are some of the foods that you will want to make sure to include in your high-protein diet:

Those who exercise regularly and eat sensibly realise that their minds are often considerably clearer than when they were not exercising or eating healthily. You can look and feel like your favourite superhero if you put in the work. By following the Spiderman Workout Routine, stretching regularly, eating a high protein, low-calorie diet, and taking the steps to optimise both your body and mind, you may be your own superhero behind your ordinary clothes sooner than you think.

4 Reasons To Focus More On Your Workout Diet Plan

Joivanwade@gmail.com (Joivan Wade) — Tue, 24 May 2022 16:46:14 GMT

Why You Need To Re-Think Your Diet Plan

By far the best strategy to maintain your weight is to combine a balanced diet with regular exercise, a healthy sleep pattern, and effective stress management. Losing weight and maintaining a healthy weight should be a natural by-product of a healthy lifestyle in general. Building strong bones, protecting the heart, protection against many chronic noncommunicable diseases such as diabetes and cancer, and enhancing mood are all benefits of eating a healthy diet. A nutritious and healthy diet are vital for optimal health. Let's look at 4 ways that a diet is undervalued in your workout routine.

Cancer risk is reduced

Antioxidant-rich meals can lower a person's chance of developing cancer by shielding cells from damage. The presence of free radicals in the body raises the risk of cancer, while antioxidants help to eliminate them, lowering the risk. Obesity can raise a person's risk of getting cancer. Maintaining a healthy weight can help to mitigate these dangers.

Improve food, improved mood

Some data points to a strong link between nutrition and mood. High-glycemic-load diets have been linked to increased depression and fatigue symptoms. Many refined carbs, such as those found in soft drinks, cakes, white bread, and biscuits, are present in a high-glycemic-load diet. Glycemic load is lower in vegetables, whole fruit, and whole grains.

Diet is underrated when it comes to weight loss

Maintaining a healthy weight can help you avoid chronic health problems. Obesity is a risk factor for a variety of diseases, including heart disease, type 2 diabetes, low bone density, and some types of cancers. Maintaining a healthy, processed-food-free diet might help a person stay below their daily calorie restriction without counting calories. Dietary fibre is especially important for weight management. Dietary fibre found in plant-based foods helps to control hunger by making people feel fuller for longer.

Stronger bones to help your workout

For strong bones and teeth, a diet rich in calcium and magnesium is essential. Maintaining bone health can reduce the risk of developing bone problems later in life, such as osteoporosis. Magnesium can be found in a variety of foods, including leafy green vegetables, nuts, seeds, and whole grains.

5 Tips to Help You Bulk and Get a Superhero Body Like Joivan Wade in Cyborg

Joivanwade@gmail.com (Joivan Wade) — Fri, 13 May 2022 11:53:52 GMT

Cyborg Workout

To look like Cyborg, you must begin bulking up. While there are numerous ways to maximise muscle growth during a bulk, those who believe they can acquire 10 or more pounds of muscle in one month may be misled by the notion that you can gain muscle quick naturally. Muscle can only grow so fast, and getting a good bulk takes time and effort. To help you, below are 5 tips to maximise muscle growth during your bulk!

1. Gradually Increase Your Calorie Intake

You must consume more calories than you expend during a bulk in order to grow muscle and weight. One approach to do this is to eat whatever you want; however, this can change the composition of the weight you gain. Make sure you're eating at a rate that allows for maximum muscle building while also preventing excessive body fat gain throughout the bulk. You will develop some body fat, but accumulating too much will not help you build further muscle, and in reality, as your bulk progresses, your body may begin to prefer fat accumulation over muscle acquisition. The goal is to gradually increase your calorie intake rather than consuming everything that comes your way. This allows you to keep track of your weight gain and maximise your muscle-to-fat gain ratio.

2. Consume More Protein

If you consume enough calories, you will almost certainly obtain sufficient protein. However, you must ensure that you consume enough protein to assist muscle rehabilitation and growth. If you eat less protein, your muscle growth and recuperation may suffer. If you find yourself consuming too much protein, it is advised that you replace it with additional carbohydrates, as carbohydrates are the favoured source of energy for your muscles.

3. Increase Your Carbohydrate Intake to Fuel Your Intense Training

Muscle tissue and the brain prefer carbohydrates as a fuel source. While fats and protein can provide energy to the brain, muscles, and body, carbs are the dominant energy source for high-intensity weight exercise.

4. Increase Your Training Frequency

Frequent muscle training is an excellent technique to boost training intensity without doing too much in a single session, which can result in excessive soreness, low stimulation work sets, and injury. Instead, by exercising more frequently, you can spread out the entire work sets over 2-3 training sessions. By doing fewer total sets per session, you can possibly move more weight, focus more on the muscular stretch and contraction, and avoid the extreme muscle pain and strain risks that come with exercising muscles once every week.

5. Train a Wide Range of Reps

Most rep ranges can help you gain muscle, according to research, but rep ranges are optimal for balancing volume, training intensity, and recovery needs when training often and in large quantities. It's best to train in the 5-10 rep range while doing compound workouts like squats, bench presses, and deadlifts. You can play around with these ranges to find which ones work best for eliciting muscular soreness.

5 Ways A Personal Trainer Can Help You Achieve Your Goals

onboarding@macroactive.com (John Franich) — Thu, 28 Apr 2022 11:28:03 GMT

TRAIN LIKE A SUPERHERO!

Benefits of Hiring A Personal Trainer

Ever wondered if it is worth hiring a personal trainer and would be it fit for you? The answer would be yes of course. The benefits that come with a personal trainer are numerous and something you should definitely consider investing in. Working alongside a personal trainer allows you to achieve fitness goals no matter where in your fitness journey you are. A personal trainer is qualified to structure an effective and personalised program for you to follow. Overall, they'll assist you in working out and implementing other practical lifestyle choices to achieve your fitness goals. So, what are the benefits?

One of the main reasons people opt to hiring a personal trainer is to aid and guide them in achieving their fitness goals doing it the right way. The PT will educate you in setting reasonable and achievable goals depending on individual strengths and capabilities, as well as tracking your progress. No matter what your fitness goals are, a PT can help you stay motivated and hold you accountable to the goals you set and in turn you will feel a responsibility to meet the targets set. No target has to feel impossible, discuss with a PT your short term and long term goals and then devise a suitable strategy to achieve them.
A personal trainer will design a programme that is tailored to your specific requirements. Whether you want to develop muscle, tone up or simply get in better shape, a personal trainer will help you achieve your goals with a programme tailored to your individual needs. They will understand your strengths and weaknesses and will find ways to improve them allowing you to get ultimate results with a bespoke plan.
A personal trainer is just there for tough love, you'll almost certainly learn something from them as well. As a personal trainer must be qualified in order to train, they have gone through accredited courses or degrees so will be well-versed in human physiology as well as behaviour modification, exercise science, and other topics so they can explain to you which exercises will benefit you the most. They can also educate you on a variety of health and fitness topics that will assist you in maintaining a healthy lifestyle.
When you perform an exercise incorrectly, you risk injuring yourself or not getting the results you want. Each exercise is designed to concentrate on a specific muscle or muscle group, but if performed incorrectly, the targeted area will not be adequately worked. This is where having a PT beside you is super beneficial. They will demonstrate the correct techniques allowing you to future-proof your form and ensure that you see benefits and avoid injuries. You can easy to hurt yourself in the gym specially if you don't know what you're doing or how you're supposed to use certain machines or equipment, so understanding how to prevent yourself against injury is essential.
Training alongside a personal trainer can aid you in forming lifelong healthy habits. Once you start, there’s no going back. You will feel obliged to keep up with the progress and will have picked up many helpful resources along the way to deter you from going back to old unhealthy habits. To conquer habit change, start small and build on your successes, and a skilled PT can help you traverse this minefield. You will find having a personal trainer well worth the investment!

Doom Patrol's Joivan Wade on how he keeps looking superheroic

onboarding@macroactive.com (John Franich) — Tue, 09 Nov 2021 14:37:36 GMT

British actor Joivan Wade has arrived in the DC Universe as the iconic cybernetic human Victor Stone in Doom Patrol. But, even if it's only on the small screen, playing a superhero is hard work.

Lelund Duround Thompson

When Joivan Wade auditioned for DC's Doom Patrol, it featured a section he wasn't used to for, say, Doctor Who. “You do a tape, you do dialogue, etc, but they said we need him to stand up half-naked to see what his body type is, if he's muscular enough,” he recalled, “and that's when I realised this isn't just based on my acting ability.”

Acting in the superhero age is now as much of a feat of athleticism as it is a feat of drama. Joivan Wade is no stranger to this, as he's now playing former Teen Titan cyborg in the new TV show, which also stars Timothy Dalton, Matt Bomer and Brendan Fraser.

Luckily, Wade is no stranger to keeping trim. He used to play football – and wanted to go professional – until he went to the Brit School and would work on his fitness in the school gym instead. But it's all gone into hyperdrive now that he's a caped crusader.

“I see, now, why, the training is important,” he explained. “I do stunts, apart from what could potentially kill me, I do everything else and so even doing those things, if I wasn't as physically fit as I am I wouldn't be able to play the role essentially.”

That being said, being bulky is great for Doom Patrol, but it might not be great for Wade's other roles. Is it safe, I asked, to be oscillating wildly in muscle mass just for work? “If you have the right people around you you're going to be OK,” he said, “but if not, yeah, it's very dangerous.” Luckily Wade is not the kind to do things by halves: an entrepreneur, a performer and an athlete, I wanted to know how he manages to keep organised, jacked and learn all his lines at the same time.

Sunday

“Sunday is when I prep. We've got great catering on set, so I can get three-four meals a day, but when I'm training I eat five meals a day. So I meal prep usually a fish dish throughout the week that I can take out to accompany my meals.

I just like to do as much of nothing as possible. Reset my mind. I have my businesses back in the UK that give me an opportunity to plug in and make sure everything is going all right back here and plug in with the team back home and let them know I'm still alive. I use that day to chill out, try and get as much as I can done, but mainly just resetting my mind and chilling.

No carbs when I'm not working, so on Saturday and Sunday I don't eat any carbs 'cos I'm not burning any, I'm not working out. A high intake of fibre and salads to stay lean.”

Monday

“I train five times a week, usually three-four times with my personal trainer. That's an hour, hour and 15 minute session, depending on when I'm shooting. Usually I'm training in the morning before I go to work and if I've got a 5am call I'll train at 3.30am or 4am or after I finish work and the schedule permits – three days a week with my trainer, two days with myself. Each day I'm training a different muscle group: Monday is back, Tuesday is chest, Wednesday legs, Thursday arms, Friday shoulders. Within that session I'm doing cardio as well as weight training. I'm trying to achieve muscle mass as well as staying lean.

It gets difficult when we're shooting really early, if I've got a 6am call because of my make-up and aesthetics that takes an hour, hour and a bit, so if I've got 6am on camera I need to be there at 5am, which means I need to leave at 4.15am, so I'll be up at 3.30am so I'll train at the end of the day. But if I'm not at 9am then I'll train at 6am and then head into work.”

Tuesday

“If I'm scheduled to come in after breakfast, I won't eat on set for a good six hours. I'll need to eat something in the morning, then eat something in there.

Sometimes we're on call for a day, so we feel like we're off. Based on that it feels like I can meet at a different time with my PT, then we'll get called in at the last minute – ‘It's raining, we've got a rain cover, we need to bring you in in the next two hours.’ In that situation I hadn't trained in the morning, I was going to train in the evening, then I've missed that training day. On the next day I'll do a two hour session to make up for everything I missed out on. But yeah, usually you can pick up on what's going to happen. If you know we're shooting Monday through Thursday, you look at the schedule, you know we're on location rather than the stage, then you know if it's going to rain we're not going to shoot that and then you backtrack and say OK I need x number of sessions this week because next week I'm probably gonna be shooting. It's fluid, it chops and changes, but you get the pattern after a while.”

Wednesday

“If I’m doing press, I usually try and train in the mornings. I find if I don't, and I leave it, I get tired throughout the day. My usual will be eating five boiled eggs, go into the gym, then eat my oatmeal, then get cracking with whatever press I have. I try to meal prep or get a meal prep company or buy a certain amount of meals throughout that day while I'm travelling. It's pretty similar to set life, it's just about working through it really. It just substitutes being on camera for being in a meeting.”

Thursday

“If you're on the stage everything is within a 200m radius. On location it's very different, you're wherever it is and the travelling is different, I can't leave all my meal preps in my trailer, our set might be half an hour away so they'll keep us at set for lunch so I'll have to bring everything, otherwise I miss certain meals. And that's not good: when you start having five meals a day your metabolism speeds up and you start to crave – every two hours you want to eat – and your brain does a similar thing, it starts to react, and so if I don't have that meal I get hungry and your brain doesn't work. Once you get into that pattern you do have to stick to it. Otherwise you're causing yourself harm.”

‘Fraturday’

“Fridays we call ‘Fraturdays’ because we tend to start later on a Friday, which means that you still have to do the 16 hours: if you start at 5pm you're not finishing until the 8am Saturday morning, then you go home and you sleep and by the time you wake up it's 4pm and your Saturday is kinda gone.

On a Fraturday, the fact that you're doing one means we probably worked the Thursday late also. So they've pushed it, we can't be called until 12 hours after wrap time. I might have got in at 3am that day, but still esentially get up after five hours to start my regime and my PT in to train in the morning. If I've gone to bed at 3am, I'll be up at 8am and then I'll train from 8-9am, go through my beats and study for that day and then go into work, but I'll have hopefully prepped everything meals-wise on Sunday, otherwise I'm prepping before that. Because by the time we get in, I'll have missed that breakfast opportunity and sometimes lunch as well.

If I get an evening off, I’m usually just chilling out, you're working so much. I live next to a movie theatre so I go see a movie or chill in my house. Most of the time once you finish working you need to go home and learn lines and beats for the next day. Most of my evenings or nights are filled with learning stuff for the next day. It's 16 hours on set, then an hour or two at home ready for the next day. So that's when the Sunday comes in: chance to prep everything meals-wise and to get everything studied script-wise so you're only picking up a few lines later. Otherwise it can mess up the whole week.”