Intense Hyrox Workout & Grocery Haul in Marbella | A Day in My Life

¡Hola! What's going on, guys? Welcome to another day in the life in Marbella. We are starting off our day with a HIIT workout. Okay, my take on HIIT, I like it. It's kind of like CrossFit with better form. Okay, sorry to the CrossFitters in the comments right now. Today we started off, it's 9 AM. This is in CrossFit Marbella. If you want to come around, take a look at this. It's a cool spot where I tend to do my HIIT classes. and a good friend of mine, Joe, always invites me down. It's a nice little community feeling, and I burn some calories. So, the class is about to start. Let's get into it and have a sick day. By the way, this is Joe. If you need anything in Marbella, this man runs the show. He runs the show, and he's going to give me commission on everyone that hits him up, right? I'm always a little bit lost when I'm doing these, so I like to just kind of like follow along. So that was our warm-up, we ran a little run, some kettlebell movements, some air squats. Now we're getting into more complex stuff. So as you can see, I'm already out of breath. It's terrible. I can't run hard anymore. Yeah, these chicks are grabbing a heavier kettlebell than me. Alright, this is a Come on, Joe! All right, so we're doing our second run of the day. Now we're going to go in. We got circuit. Wait, have your— right, chicos, get ready. We're going to start in 10 seconds. Alright, easy. So, we're gonna run around the block, straight back into it. Training for Mercadona, carry the groceries. This stage, cardio endurance definitely kicking in. I know it's somewhere that I need to work on. So life and training, it's about doing shit you don't want to do. That's how you make progress. You do stuff that you find hard. It's easy for me just going to gym, do 3 sets of 8 reps, and that's it and call it a day. But doing stuff like this, MMA, boxing, So it gets you out of your comfort zone. And in Marbella, thankfully there's loads of that. Like, people think Marbella is a place that you just go to party, get pissed. You absolutely can. There's a huge health and fitness scene. One of the biggest that I've seen in the world, actually. So we're just doing some farmer carries now. Back, and then we're going to do that circuit again. Oh my God, my voice is going. All right, switch it up, and then walk back. So I'm coming to the end of work and, uh, we just got about 10 or 20 more kettlebell swings to go and one more little run. All right, boys and girls, guys, so we're gonna ask a few people why they got into hybrid training instead of, you know, typical weightlifting or other important exercise. So Joe, good man, asked, how can you choose the hierarchy of this style training? For me, going to the gym and just doing sets and sets and sets is— no, it's not really my thing. I like to be jumping around, mobile, and just ticking all the boxes really. I think hybrid running, cycling, everything, mate. So good at all areas. There you go. Just being— you know, it's a big thing for everyone. Like, people get bored of just lifting and they want to try some different things. It's kind of like the natural progression as a lifter when you've been doing it for 10 years. It's nuts. All right, sauna class, like perfect way to start the day. It's like, you know, just 10 AM now. Already got some work done before this. Doing some filming here. The day's only beginning. All right guys, workout done. We are back at Villa Lipsett. And by the way, the finale house tour, I swear to God, it is coming this week. But now I'm going to dip into the question box that I put on Instagram and just bash out a couple of questions because it's been a while since we've done a Q&A and had a little chat. Number 1 question, okay, what's the biggest piece of fitness advice that you can give? Okay, and any coach worth their salt is going to say this, okay, number 1 thing, and it's a boring answer, it's a boring answer, but the number 1 thing is sustainability and adherence. You can give someone the quote-unquote best program ever, you can give them Phil Heath's program, you can give a football player Ronaldo's program, and if they can't stick to it, which in a lot of cases they can't, It's useless. If you can't stick to a program for more than a couple of weeks and you get burnt out, you get fed up, it's not sustainable and you can't adhere to it, it's essentially, it's rendered useless. So the number one thing is finding something that you can stick to in the long term. And look, I got receipts. You can go back 10 years ago on this channel. I'm still eating and training the same way for the most part, you know, especially with diet. I'm still, you know, doing 80/20 flexible dieting, you know, hitting my macros somewhat IIFYM, and I'm still doing that to this day. You know, that's what I recommend doing. Like, you start off tracking, then you ease off it. You eat something you love every single day. You know, you incorporate the foods you love but still stick to a lot of nutrient-dense foods. Training, you know, of course I try different things like today, but you know, mostly I'm sticking to strength training, bodybuilding, hypertrophy style, as that's what I like to do and that's what I don't mind doing regularly throughout the week. So that's the number one piece of fitness advice is whatever it may be, it could be HIIT, it could be carnivore, It could be vegan. If it's vegan, you can just get off the channel. It could be vegan. It could be whatever it is, but just something you can stick to. Next question. If you take BPC-157, are you still natty? Okay, so you've probably seen a huge growth in popularity when it comes to peptides. And so peptides, they're like, how do I even describe them? They're not steroids. But they're just peptides or products that will help you with your fitness recovery goals. Okay, the most popular one of them all is BPC-157. That's Body Protective Compound. And what this does, it massively accelerates your recovery and your healing. So if you've got an injury, or it also even helps with like gut health if you take it orally, it really helps an injury if you site inject it. So like if you've got like a bad knee or hamstring or something, you can actually put it near the pain. And there's still a lot of studies coming out on it, but by the kind of anecdotal research— and you know, there is a few bit of studies on it— it looks really promising. Like, people call it the Wolverine peptide. You can even stack it with TB500 to give you crazy fast recovery. And I have taken it. I put it on my stories, I've linked it. I took orally BPC and TB together. TB is kind of really meant to be injected, but BPC can be taken orally. You just have to take an increased dose, and you actually do get better kind of gut and organ health if you take it orally as well. Kind of because when you think about it, it's like go— it's kind of side injecting, like you're having it in your stomach, so it kind of helps that area. Now, do I consider taking peptides, or BPC in particular, natural? It kind of just depends what you classify as natural. I'm pretty sure it is banned in some organizations like the UFC, and then in some natural bodybuilding organizations, they don't even test for it. Um, does it help you build muscle? Not really. Indirectly, perhaps. It'll just help you recover faster, reduce inflammation, improve your overall health. Personally, me, I would say you are still natural because you're not increasing your hormone levels to supra physiological levels. Real Derek, more plates, more dates right there. But so I would consider it natural. Comment down below. You know, it's really just down to your opinion of what you would consider natural. You know, beta-alanine increases your endurance. Is that natural? You know, creatine increases your strength output. Is that natural? You know, so it's a gray area, but personally I would say yes. I am topping up my tan here. I am, I am baking. First, next question: what would you say to someone with zero confidence and no direction in their life in their 20s? So this was me. You can go back to when this channel first started and you're gonna see me. I even like look so young, but like before I started this channel, um, before I found fitness, I was so lost. I told I wanted to be in the nightlife industry. I actually worked in a bar down in Portobello handing out flyers. I worked in some retail jobs that I hated. I would get fired. When you're young and you have no direction, you're going to try so much different things and you're going to fail at them, and that's okay. Just keep going until you find that thing that fires you the fuck up, that you don't mind doing for the rest of your life. And so for me, that was That was obviously fitness. You know, I'm still doing it to this day. I'm still making fitness content. I'm still coaching people. So I found that thing. And so this can be anything. It doesn't just have to be fitness, but just try everything and go into things with an open mind. And two things, okay? Number one, don't be afraid to fail. And if you do fail, move on to the next thing. But with that said, stick at it for a while. Oftentimes people will quit before they get good, and they don't actually realize they can be good at something because they don't have the patience and they quit too early. So that is my advice if you want to build some confidence, because when you get good at something, you see success in something, you'll get confident as well. So if you're lost, lacking confidence, let's try some new shit. All right. So the next question is kind of a controversial one, but I might actually make a full video on this. And there's what is my thoughts on Ozempic? And so you've probably seen in the news or on podcasts recently about a kind of recently new drug or it's gotten new in popularity. Called Ozempic that more or less just kills your appetite and kills your cravings. People say that there's some bad side effects, that it's not studied enough, and that like a few years down the line the side effects will become even more pronounced. But mainly right now, side effects are just muscle loss and just really having no appetite. I don't know if that's a side effect, but so it's gotten a lot of criticism and it's got a lot of controversy behind it. There's a lot of people now are even taking it when they don't need to. Okay, so my take on it, you got to zoom out and you got to be realistic. and you gotta look at the population as a whole. 60% of Irish people are overweight. It's even higher in places like the UK and America. The majority of people are overweight and obese. And in the fitness industry, because we're all lean and jacked, we have a six-pack, that's literally like the 1% of the population. So it's very easy for us to just be like lacking in empathy and be like, hey, come on, just work harder. Like, come on, be more disciplined. People have been saying that for years. And it simply isn't working. Obesity rates keep on rising. So if a new drug like this helps people get to a healthy body fat percentage, well then so be it. That's the only way. If that's the only way, then that's the only way. For the right people, I am pro-Zempic, but you got like bodybuilders and people that don't need it taking it, and that's just completely unnecessary. But if you're someone that just like really does need it and you've tried everything, then I'm not going to argue with that, you know, because the cure isn't as bad as the cause. You know, taking that and hey, maybe you lose some muscle loss, you get some side effects, you still go from obese or overweight to a healthy body fat percentage. So your all-cause mortality is going to decrease. So yeah, pros, Empic. All right, so first proper meal of the day. I had like a banana pre-workout there to just like keep me going during that, uh, HIIT session. I had banana and electrolytes. So now we're gonna do our havregryn, that's Swedish for oats. It's like a big Swedish population in Marbella. We got some mixed seeds just for the aesthetics, really. This is the oats recipe that you guys need to try out, okay? All right, just stick with me, okay? First of all, killer flavor in general from Ghost, Cinnabon. Okay, Cinnabon, Cinnabon, cinnamon flavor. You've probably seen it before, apple and cinnamon, and it goes so well together. You just chop some apple up into like tiny pieces and you kind of like sprinkle it on top of the oats. 70 grams of this. Fuck, 75! I need some Ozempic. Big ass scoop of this. Oh, give that a little stir. About 100 grams of water. You don't want it too gooey. All right, so then we got our little apple cubes, seeds on top. A bowl of goodness right there. Oh, I'm just gonna eat this normally as well. You don't want too much apple in it. All right, that is going to be meal 1. I've actually got— this is good apple. I've actually got someone a gardener or landscaper coming to kind of like make a plan to put like plants everywhere, as all the walls are like obviously super white and everything outdoors. But it's like, that's obviously like the least important part of the renovation. It's not even part of the renovation, it's just like decoration. So he's coming here now, give me a little quote for that. And yeah, the never-ending home improvements continue. I'm gonna do a little 2-hour work block. I've got a couple calls to jump on, then I'll see you guys after that. I might go to the gym again today. I might actually go lift some weights. I'm just feeling I'm feeling good today. All right guys, it is time to do a Mercadona trip. If you're watching this and you're putting off the groceries, this is your motivation to just go do the groceries. I was just gonna eat out for lunch, but that's lazy, and it's always better for your nutrition, your progress, to just cook your own stuff. You know what you're eating, you get more protein typically, not cooking in as much oils, you know what you're putting in your body. I'm going off to Mercadona, just getting a load of meat. We're coming to the back end of summer, we're well into August, so I need to wind things back a little bit, get them veins popping once again. So the answer to that is always Mercadona. I'm gonna go off now. When we return, we're gonna have lots of groceries. We're gonna do a grocery haul because that's what you guys like. Let's go! All right, we got all the groceries, and more importantly, we carried them all in in one go. If you don't do that, you're not a real man. I'm sorry. Last masculinity. All right, so let me go through all this now and I'll show you guys exactly what I got. What the fuck am I doing? Like, seriously, like, I'm here on the internet on YouTube just like doing bicep curls with my groceries. So starting at the top of the food pyramid, we got the carcinogen water because it's very important for me to hit my total daily aspartame intake. I need that for mental health reasons. Then we got the actual most important stuff. We got the meat, we got the protein. We got some chicken mince here. It's leanish. I've seen leaner, but it's pretty lean. We got a whole rotisserie chicken, little turkey slices right here. We got a big-ass steak that I'm gonna put in the barbecue, and it's gonna be a good time. That's like pretty much all I did all summer. I literally just like got big cuts of meat, went for a swim in my back garden, and then had a barbecue. Like, that's all I've ever wanted. Beef mince that is not lean. Apparently if you, you need to get lean mince and Spain, you have to like go to specialist butcher. None of the supermarkets have it. But I love lean mince so much and just mixing it right with rice, it's so quick and easy to cook that I'll take the extra fat intake. You just gotta lower your fats in other areas throughout the day. So like, people are always like, why do you have low-fat yogurt? Why do you have low-fat milk? So I can eat more of this. We got some turkey breast here, chicken breast, and some chicken skewers down the bottom there as well. And this thing, I just picked it up there, it's in Mercadona. Costillas finas herbas. Elaborados cerdo. I know cerdo, cerdo, pig, pork. 5 fat and 1 carb, obviously the dressing, and 22 protein. Over here we have the protein milk, the high protein yogurts and puddings. This is so good, it's pretty much Spain's answer to Fage yogurt, you know, Greek yogurt. It's unbelievable. You just add like a scoop of protein or some flavoring to that, tastes amazing. We got the classic egg whites that I love very, very much, the whole eggs stack with the egg whites. Now over here we have our fruit and veg section. So we've got peppers, mushrooms, potatoes— that's not a fruit, is it a vegetable? We got kiwis. We have copos de avena. So we had Hafergrain earlier, that's Swedish oats. This is Spanish oats. So we're learning a lot of different languages here. We have brown rice, white rice. Again, classic bro myth that like it even matters which one you choose. The brown rice will have a little bit more fiber in it, great, that's it. Some people digest basmati better. It's all good, choose whichever one you want. And then I am not saying that— we got some dark chocolate, 85%, and these little squares, you can see it's like a packet instead of getting the full bar, stops me from eating the full bar at once. So these are a great little hack. I usually throw one little cube in my oats. Also, we got a little pre-made salad that I'm probably gonna have now while it's fresh. And the key is when you get a little ready-made meal in the supermarket, like, there's like, like tiny amount of chicken there, you gotta like stack a chicken breast on top of that, you know, to make the macros favorable. So that's what we're gonna have now for lunch. All right gang, so here is how it's basically gonna go down. We have our salad. I checked the macros in this, I scanned it, and it was like 15 fat, 15 carb, 15 protein, or like 20 protein protein or something. Bad ratio. What we do is we throw the chicken on and now just add an extra 40 grams of protein to it. So look at that now for like a perfect meal. All right team, so next on today's agenda, it's the evening time. I've just kind of been planted on my desk for a couple of hours, so I'm just getting ready to do kind of like the second half of the year with one-on-one clients. So I really probably don't see me post that much, but I do work with a few guys, usually about 15 one-on-one on obviously their fitness goals and also their lifestyle goals as well. Really intensive program, dealing one-on-one with me. So I'm just kind of preparing for the next launch that I just do it like twice a year, once in January and then once around this time of the year. So preparing for that, preparing for the wedding, 39 days to go, who's counting? So yeah, that's what I've been up to. But in the evenings, it's just literally too hot during the day. So in the evenings, I try to get out for a walk/run. It's a pretty long run. It's 6K in total. I've tracked it. It. So I put on— I'm gonna put on my Hyper Speed glasses, get some tunes in, and go for a lap. I just literally run around Aloha Golf Course and it's like perfectly 6K. So let's get it. What do you think of these? They suit me. I think I'm pulling the shades off and they also make you go 20% faster and they also make you look like 20% more of a douche. There's an Italian word called umorelle. I'm probably pronouncing that wrong, but it's basically old Italian men and they spend all their time looking at construction sites, like just seeing the progress. And honestly, that's like me in Marbella. Like, after Rob Lipsett, I'm obsessed. Like, I just love looking at all the villas. If it wasn't for fitness, I'd definitely be in property. Anyways, let's pick it up. Nearly finished this run. Is absolutely boiling. It's like 30 degrees. All right, run is finished. That was a sweaty one, but what a feeling. Just run through the neighborhood, sun's in your face, you're getting those endorphins. And afterwards you reward yourself with some much-needed electrolytes. You replenish your electrolytes. These bad boys, I don't know, they're on the EU store. They are so handy, little electrolyte sachets. Lemon Crush from Ghost, available globally. Code Lipsett. I just actually smashed these throughout the whole day, and especially actually in the morning. I find like when I wake up, I'm like, you think you need caffeine, but you just need like a liter of water and one of these and you feel absolutely fine. So I've been trying to lower my caffeine intake a good bit recently, and these actually help a lot. It's all in your head. So I'm gonna smash a few of these now and then make an absolutely massive meal. I'm so excited for this. This is how minimalist my shower is, by the way. Like, it's just micro cement everywhere. I swear to God, the complete house tour is coming this week. I was just being a bit of a perfectionist, but honestly, it's all done. But anyways, check the bathroom. Look at this. It's like, this is your Your brain feels calm here. You feel like you're in like Mykonos, in Ibiza, especially with the robe and everything. All right, I'm all clean now. I love like getting clean and then like you just make a nice big meal in the evening. That's like all I want. That's like the highlight of my day. Everything's the highlight of my day. We're making a big ass beef and rice stir fry. All these meals today are so quick and easy. Like literally the recipe is just put everything in the pan. It actually doesn't even matter what order you put them in the pan. You can actually just put them— you just put them all in the pan. Well, okay, you actually, you actually microwave this, but then you put it in the pan. Put it all in the pan, flip it around, meal done. Add hot sauce and you're sorted. Let's do this. All right, so we're gonna eat this now. I'm gonna cover it in this garlic sriracha sauce. What a find. Oh yeah, just remember I finished the McGregor video like pouring hot sauce. Well, maybe that's my new outro, right? So the plan is we're gonna pick up Linda, my soon-to-be wife. She was in Ireland doing like a fitting for her dress. She's getting it custom made, of course. I was in Dubai, so we kind of went on our little side quest. And now we're gonna reunite, so we're really excited. So I'm gonna eat this now and then head off to Malaga Airport, which is about like a 40-minute drive. It's really not that far at all. I was just putting a podcast on, and I love driving at night, so eating this now, then off to the airport. All right, so we have Linda back in our presence. I'm very happy. Look how beautiful she looks. Tell the people what you're doing in Ireland. I got my wedding dress for September. I just have one more fitting, and I'm gonna go back in September because— Rob, you'll be going back as well? Yeah, I'm doing a fitness talk at a fitness festival down in Kerry, I think it is. I'll put all the details in the description box anyway, so come hang out, come hear me speak. Elevate Fit Fest, it's gonna be awesome, man. We're gonna kind of like do our big last Ireland trip before the wedding as well. Are you excited for September? I'm actually really excited, you know. Yeah, I've got about enough Somernek. All right guys, we're finishing things up here. I'll see you in the next one. Hope you enjoyed today's video. Be real, get out here. Peace.