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Alex Crockford

Alex Crockford is a veteran in physical training, nutrition, and personal coaching. Ever since 2011, he’s been on a mission to become one of Britain’s leading fitness models and trainers.

Starting his fitness journey in college, Alex quickly found love for lifting weights and competing on the stage. Throughout the years, his physique improved immensely. He shared pictures of his progress online and soon became a role model for people that followed him.

According to Alex, a healthy lifestyle is one that makes him feel good inside just as much as it makes him look good on the outside. He often shares motivational quotes on social media, aiming to inspire his fans to take action and improve their life.

This is his story:

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“It’s regret that scares me the most. And tell me what’s worse, the vulnerability of trying? Or the pain of never trying at all? ⁣I know my answer, and that’s how I stay motivated for life everyday!”

Athlete Statistics

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Accomplishments

• Fitness Model
• CEO (Online Business)
• Sponsored Athlete
• Internet Personality
• Training Coach

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“It’s very easy cruising through life listening to what fear will tell us. That we’re not good enough. That we can’t do that. We can’t achieve that. ⁣It’s hard to lean into the unknown, to try new things, to flirt with failure, and to test yourself. But this is the path that leads to personal growth. “

Biography

High School Sports

Born and raised in the U.K., Alex Crockford was always a keen sportsman growing up. In school, he played various sports and always looked for ways to excel and push his limits.

His love for physical activity inevitably led him to delve into the world of fitness.

Moving on to Fitness Full-Time

Eventually, Alex turned his focus on fitness and weight training. It was one of his wishes to become a personal trainer. Through hard work, he managed to achieve his goal in 2011 – earning a degree in personal coaching and fitness.

He went on to find a job as a personal trainer at a corporate gym. Here, he learned the basics of how to be a good coach. As he gained experience, Alex realized that fitness was his one true passion.

For this reason, he took the plunge and started his own business as a coach. As he continued to post pictures and videos of himself on social media, Alex’s following grew – and so did his ambitions to reach and help even more people.

With his lean and fit physique, Alex represented what many of his followers wanted to achieve. A healthy body, a strong work ethic, and a dream job. It was through his example that he’s inspired many people and is now a renowned personal coach and one of England’s leading fitness models.

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“We get lost sometimes in pushing forwards, so let’s just take a second to appreciate how much progress we’ve made already.”

Training

Alex’s training isn’t based solely on gym workouts. He loves to go outdoors and get creative with his exercises. He believes that trying out new things is what keeps his curiosity and passion for fitness alive.

Exercises

In terms of exercises themselves, Alex does everything from the bench press in the gym to running outdoors for cardio.

As he’s busy living the life of a coach and fitness model, Alex often doesn’t have time to go to the gym when he visits new locations.

In this case, he uses whatever it is available to him for training; be it resistance bands or his body weight. He’ll do push-ups, crunches, and other basic exercises to keep his heart pumping and muscles ‘burning’.

His rest between sets is 30 seconds when doing these exercises. When doing heavy compound movements, however, he’ll take more time to recover.

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Back Workout

Here’s one of Alex’s favorite workouts to strengthen and grow his lats:

• Single-Arm Rows, 3 sets of 12 reps, 30 seconds of rest between sets
• Bent Over Rows (alternate between machine and free weights), 3 sets of 10 reps
• Straight Arm Pushdowns, 3 sets of 10 reps
• Neutral Grip Pull Downs, 3 sets of 15 reps, then 3 additional drop sets of 15 reps each

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“You can’t hide true passion, it’s true and authentic. I’m so grateful that I’ve found mine, and will never lose my drive to help, motivate, inspire and educate people in their health & fitness and achieve a full, happy life!⁣”

Nutrition

Every week is different for Alex in terms of food. Sometimes he’s able to track and plan his diet; other times, when he’s busy traveling, he’s learned to be more flexible with his dieting approach.

If Alex works towards a big photo shoot, then he’ll write down his specific dieting goals and stick to them daily.

He only prepares his meals for one or two days in advance. “I rarely plan for further than that,” says Alex. He sticks to good old fashioned chicken, rice, and vegetables as his go-to prep meal.

Protein

One thing that Alex often tracks is his protein intake. This is important because protein is what helps him build and maintain his chiseled physique. Keeping his protein at 1lbs per 1kg of body weight, which comes out at 175-200g per day, is how he ensures his body stays in an anabolic state.

Alex has tracked his protein intake in meals for many years now. For this reason, he doesn’t always need a food scale to know how much protein he’s getting; these days he just ‘eyeballs’ it.

“Having tracked this for many years, I usually just know how much protein I’m eating a day.” – Alex Crockford

Carbs, Fats, and Fiber

Alex doesn’t eat a lot of carbs. He typically only eats them in the morning and around his workouts, as this is where he needs to replenish his glycogen stores.

He gets most of his carbs from clean food sources such as yams and brown rice. Vegetables, on the other hand, provide him with fiber in addition to slow-releasing carbs. This way, he avoids blood sugar spikes and has a constant flow of energy throughout the day.

In terms of fats, Alex consumes them in moderate amounts. He gets his fatty acids from avocados and other healthy food sources. Fats are essential for Alex because they help him produce the all-critical hormone testosterone for muscle growth and vitality.

“I don’t usually count, track or aim for a particular number but I aim to include vegetables in every main meal and I usually recommend veg being the majority of your plate. Unlimited!”

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Supplements Alex Crockford Takes

Supplements are an essential part of Alex’s diet. They give him a little extra boost in energy during his workouts, improve his muscle growth, and support his overall health.

From the whey protein to a pre-workout for muscle pumps, here are all the supplements Alex takes:

• Pre-workouts
• Post-workout protein shake
• Omega-3s
• Multivitamins
• Vitamin D

Protein Pancake Recipe

⁣When he craves something sweet, Alex will eat a healthy alternative that doesn’t have much sugar or unhealthy fats in it. His favorite healthy sweet treat is protein pancakes.

Here are the ingredients:

• 2 eggs ⁣
• 1 banana⁣
• 30g oats ⁣
• 1 scoop protein powder ⁣

How to: Alex heats a little oil on medium heat in a pan. Once it’s all heated, he’ll add the ingredients which he had previously mixed in a blender. He cooks each side for a couple of minutes and then once it’s done, he tops it off with low-sugar ice cream.

Sleep Tips

Even though Alex knows the importance of physical training and nutrition, sleep, and other lifestyle factors are just as vital for him. Alex believes that sleep is critical for muscle building and staying lean. According to him, many people neglect this important aspect of life.

These are his five key rules for a good night of sleep:

1. Regularity – Alex tries to go to bed at the same time every night to maintain a healthy circadian rhythm.
2. Lights – Avoiding artificial lights before bed is what Alex does to have a night of quality sleep.
3. Temperature – When he goes to bed, Alex makes sure that the temperature of the room is “on the cooler side.” This allows his body to cool down and get to sleep faster.⁣
4. Stress – Stress is one of the most disturbing things for his sleep, according to Alex. As he says, “a ruffled mind makes a restless pillow.” That’s why he prioritizes relaxing activities such as breathing and meditation before going to bed.
5. Caffeine – This is another ‘sleep killer’ in Alex’s eyes. Drinking caffeine no later than 7 hours before going to bed is his method to avoid insomnia and poor sleep quality.

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“Don’t base your progress purely on body fat % or weight or image, because your body and your mind is achieving way more than just that!”

What we can learn from Alex Crockford

From playing sports as a hobby to building an online presence that inspires, educates, and motivates, Alex Crockford has come a long way on his fitness journey.

If there’s something to learn from him, it’s that success doesn’t happen quickly – even if you work hard. It’s critical to stay patient on this journey and keep winning small daily battles. By taking it one day at the time, and by capitalizing on every opportunity that life presents you, you too could reach greatness.