13 weeks, 38lbs down 🤯 213lbs to 175lbs ✅ @tommccomb90 has absolutely NAILED this one.
Busy working lifestyle, flexible nutrition, still enjoying meals out and off plan food 🤷🏻♂️ It doesn’t have to be complicated, it doesn’t have to be difficult.
You just have to have a goal, be willing, and put in the graft.
1 01 minute ago
Brown Rice Versus Wholegrain Bread.
Whereas brown rice has a lower GI (glycaemic index), zero gluten and slightly more nutritional value than wholegrain wheat bread, all these positives are negated by the presence of arsenic (a highly toxic element) found in the stagnant waters (paddies) where rice grows.
Wheat contains gluten proteins (gliadin and glutenin) which are detrimental to the health of most people, particularly those with Celiac Disease or Non-Celiac Gluten Sensitivity. Not only are gluten proteins poorly digested, but they trigger undesirable immune reactions and chronic inflammation in the gut predisposing some to cancer of the colon.
Phytic acid impairs the absorption of iron, zinc and calcium and may promote mineral deficiencies. Therefore, it is often referred to as an anti-nutrient. It is found in both rice & wheat.
Verdict: both food choices are poor for frequent consumption. #nutrition#fitnessforlife#lifestylemedicine#lifestylecoach#onlinecoach#peakperformance#health#wellbeing#wellness#askadoctor#diseaseprevention
0 12 minutes ago
Split Moong daal - som me kind of masala paste, some other spices life cardemmon, cinnamon, cayenne, tomato pure and coconut creme.
Hummus - you can make it or buy pre made
Eco potatos - in the oven
Lettuce of some sort with balsqmico and olive oil
Nutritional yeast with added B12
🧘 #veganfood #veganinspo #veganmuscle #onlinecoach #inspo #veganrecept #veganfitnessfood
0 04 minutes ago
Cuando se siguen instrucciones, y llevas tiempo en nutrición es muy facil crear el término “LeanBulk” #ProudCoach#OnlineCoach
2 144 minutes ago
O K G U Y S. I seriously don’t want to hear you don’t have time to workout today ⏱ .
This workout right here targets the ENTIRE body. Burn fat, build strength + tone it up in just 1️⃣6️⃣ minutes! And you don’t have to leave the house 🏡 That my friends is a win 🙌🏻 What are you waiting for...GET MOVING 👇🏼👇🏼 .
. 💥 B O D Y W E I G H T W O R K O U T .
1️⃣ Forward to reverse lunges .
2️⃣ Sumo squat jacks .
3️⃣ Sumo squat front kicks .
4️⃣ Plank alternating knee taps .
5️⃣ Scissor jacks .
6️⃣ Glute bridge kicks .
7️⃣ Leg raises .
. 🔂 Repeat 2-3 rounds .
E. M. O. M (Every Minute on the Minute) .
Set those timers. Complete 1 minute of each exercise. Go as fast or slow as you need, just keep that body moving. Rest for 1 minute and move on to the next exercise. .
Trust me friends, you’ll definitely feel this one 😉🔥 Try a round or 2 and drop a comment below letting me know what you think! .
Nu kan du äntligen finna mig på ett gym som PT i centrala Göteborg (Fitness 24 Seven)👏🏻💪🏻 Har med åren verkligen fallit för deras tänk och öppenhet mot kunderna inte minst sagt otroligt prisvärda tjänster. Jag kommer nu börja boka in PT tider f.r.o.m måndag kommande veckan. Kontakta mig snarast för frågor och bokning.
Denna nya satsningen kommer innebära att jag begränsar antalet platser för mina online tjänster. Project Transform har gått som tåget med sina ca 35+ deltagare. Detta innebär att det finns ca 5 platser kvar för 849kr (!) Därefter kommer online coachningen stängas ett tag och priset kommer öka inför nästa period upp mot 2999kr. Det kommer dock finnas en möjlighet att köpa programmet som använts i project transform där priset endast blir 499! Då får du kostplanen, träningsprogrammet samt tillgång till communityt! 🏃🏻♂️🏃🏼♀️🤳🏻👏🏻 Ser fram emot att coacha, peppa och sparka dig i form i höst 😈 Tveka inte på att komma och hälsa på mig på gymmet 💥💪🏻 #niklasdanilovfitness ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ #hälsa#fitness#coaching#träning#diet#viktminskning#livsstil#styrka#mat#bramat#livsstil#mental#muskler#entreprenör#pt#onlinecoach#måbra#lifestyle#träna#tacksam#coach#muscles#workout#nutrition#egenföretagare#paleo#följ#näring
I just got off a call with a young lady who had achieved an impressive body transformation with quite a famous fitness branch.
One problem. She felt terrible doing so.
They simply use a Keto style diet as a one size fits all for *all of their clients.
Although she achieved the results she had wanted, she felt horrible in the process, was constantly tired, weak and unmotivated.
For those that don’t know, a Ketogenic diet involves restricting carbohydrates to intakes of pretty much zero apart from a few veggies.
Energy comes from dietary fat and to a lesser extent protein.
What’s the problem then?
Firstly, a life of no oats, bread, pasta, fruit, rice etc is not one I want to be a part off lol.
Research has shown clearly now that the keto diet doesn’t perform better in terms of fat loss, compared with one with carbohydrates included.
So my question is, why make life harder for yourself?
I can hold my head up high when it comes to my coaching, that no two plans look the same.
One amazing approach for one person could be a disaster for another and slapping on one paint brush for everyone is a crap way of going about things.
I look forward to getting this lady results with the inclusion of carbohydrates and energy back in her life!
Here is an unrelated picture of me drinking one of my favourite Rosé wines...
Just one more thing you can’t do on a Keto diet.
0 45 minutes ago
The Reverse Diet 🍔📈🔥
Current Calories & Macros ⬇️ 2940KCALS
400G Carbohydrates 🍚
200G Protein 🥩
60G Fat 🥜
So after a summer of dieting I had achieved a pretty lean physique. But enough was enough & it was time to start building some muscle & adding some size back on so I don’t weigh as much as a little girl anymore! ⚖️👧🏼
Now instead of just increasing my calories by a huge amount and all in one go. I have increased them initially to my previous maintenance level before I was dieting. I have also reduced cardio back down to twice a week which it will stay at all time for health & fitness benefits. I will monitor weight at these calories for a couple of weeks. Then begin the full reverse diet. 🍔⬆️🏃🏽♂️⬇️
This consists of increasing food bit by bit each week, mainly by carbohydrates. The thought process behind this is to be in a slight calorie surplus to allow me to build some muscle whilst not gaining too much unwanted fat. Yes of course fat will be gained & fat is needed to be gained for all round performance, energy, recovery, health, the list goes on. But by monitoring your weight gain & physique in the mirror week by week & this allows you to ensure you are gaining weight at an optimum rate 📈💪🏼🔥
So let the gaining & eating commence. Let’s see how high I can get my food to 😏🍔🥞
3 155 minutes ago
Mind blown from an incredible and awe inspiring trip to Japan with a side of jet lag like I haven’t know before.
With age comes wisdom; at least that's what my dad always told me. As we mature, we learn more about life. As I get older, I've learned that there are ways to live your life that bring happiness and other ways that just bring stress. Life is about finding what makes you happy, and removing those things that make you upset.🧘🏻♀️
Life is good if you know how to live it - I’ve suddenly realized that I don't have to hold myself to a certain standard of what people consider "the norm."
I don't need to live my life following ideal notions of what people want to see. I can break out of that and just be myself. It took a long time to figure out, but the secret to life really is not giving a damn. Caring about what others think will never bring you happiness.
🌸 How many of your thoughts are devoted to the opinion of others? That heavy burden that weighs down on you day in and day out, stems from the opinions of other people. Why is it that so much of our happiness is wrapped up in the opinions of others? One insult has the ability to send you to the deepest depths of misery and self-loathing.
🌸 An entire sea of water can’t sink a ship unless it gets inside the ship. Similarly, the negativity of the world can’t put you down unless you allow it to get inside you.
The weight of others has become a burden. It stops you from living your life. Because your entire being, your personality, your thoughts, your actions are controlled by an idealized standard of what people want to see. When you become so obsessed with other people's opinion of you, you forget your own.
🌸 We wonder about a million things every day that we shouldn't have to think about. How am I perceived? What are they thinking about me? How does my life look to others? It's a constant trip of worries and self doubt that torments us day in and day out. Now, imagine how free you'd be if you let go of all those thoughts. Imagine if you just stopped caring.🙊🌸
You can make a conscious effort to stop giving a damn; let yourself free. It's a skill that needs to be practiced, like meditating. But once you truly understand how to let go, you will see the world as entirely different. 💖🧘🏻♀️
You first baby girls♥️
1 367 minutes ago
🔥6 𝗦𝗧𝗘𝗣𝗦 𝗧𝗢 𝗞𝗘𝗘𝗣 𝗠𝗢𝗧𝗜𝗩𝗔𝗧𝗜𝗢𝗡 𝗛𝗜𝗚𝗛 𝗔𝗡𝗗 𝗠𝗔𝗞𝗘 𝗖𝗢𝗡𝗦𝗜𝗦𝗧𝗘𝗡𝗧 𝗣𝗥𝗢𝗚𝗥𝗘𝗦𝗦‼️
There is nothing worse than feeling DE-MOTIVATED.😞
🙍Especially now that the Summer has ended and it’s now colder and darker.
❎The problem with this is you lose all the progress you made when you were motivated, you put weight back on, your clothes don’t fit and your confidence drops.😠
😡You feel angry, frustrated and annoyed as you let all your hard work go to waste.❎
🤜So I am going to give you 6 Simple things you can apply to keep you motivated:
1️⃣SET REALISTIC GOALS AND TARGETS
You want to keep giving yourself smaller, achievable goals to hit which lead to your bigger one.
2️⃣REMIND YOURSELF OF WHY YOU STARTED
I get my clients to emotionally connect with where they were before they started by connecting with there starting photos.
I get them to visualise how they felt then. I get them to emotionally anchor themselves to their starting point, what they didn’t like etc and harness the drive of wanting to move away from that pain.
3️⃣AFFIRMATIONS - REMIND YOURSLF OF YOUR VISION
Post your goals, targets and aspirations everywhere. On your phone, fridge, bedroom etc. It will help you focus on what you want to achieve creating a strong positive outlook, momentum and motivation.
4️⃣GET A STRUCTURED PLAN
Structure is everything and without a plan you will plan to fail. Nothing will make you more motivated than seeing results. So plan your workouts and eating plan.
Having support gives you the feeling you are not in it alone. So having a training partner, personal trainer or coach will be of massive benefit to you.
Feeling unmotivated could mean you are bored. So it might be time to switch it up. Try a new training style, new gym, eating plan etc and see if this brings the fire back.🔥
👉Motivation will always come and go but if you have a plan and structure in place and these 6 things you can always get back on track and make progress.
🔥I’m looking for 2 people who want to lose 20-30lbs in the next 12 weeks.
If that’s you, comment “MOTIVATION” below…⬇️
Final check in from @jadep1990 👏👏👏 Jade was Septembers competition winner and has just completed her 8 Week Body Transformation Plan.
Jade used my simple 20 minute home HIIT workouts combined with flexible calorie controlled eating to get these amazing results - Reduced Body fat ✅
- Improved fitness and energy levels ✅
- Increased body confidence ✅
- New eating habits formed ✅
A Nice & easy Holiday Fat Loss Phase Nailed by @paddy_k.89 with a total of 8kilos (17.6lbs)
Early on on the process (literally like day 4 😂) we experienced a hiccup injury wise. A back issue which occurred outside training and literally came out of the blue, caused him to be fairly immobilized and out of work for the first 1-2 weeks, not an ideal start to the process by any means.
It’s situations like this which can lead to “FIS” (fuck it syndrome), whereby someone goes from one extremity of being massively motivated, discipline & structured, to ditching all good habits of routine and their approach due to the fact that they don’t have full control over all aspects.
Having high motivation early on in the process with an end goal to aim towards paired with the constant search and need for perfectionism/consistency in all aspects of ones routine & structure , can lead to a quick build up of frustration and as a result, FIS can happen 🤷♂️.This also can stem from the Individuals previous habits & their outlook/ perspective on the process (are they looking at this as a sole means to achieving an outcome, or as long term habit change)
With Paddy, frustration was inevitable (mainly
Because he loves to train 😂) but he did the most important thing in this situation, kept his cool & controlled what he could to the best of his ability (food, steps, water, sleep) being able to improvise and adapt to the situation.
Once the injury subsided and we were clear to introduce some resistance training again, we got stuck in for the next few weeks, slowly tapered food down (lifestyle factors and activity allowed us to keep them fairly high throughout) and continued to monitor all influencing variables along the way before we began increase calories back up just before heading away to alleviate any physiological stress from working long shifts, nights shifts in conjunction with any possible cumulative fatigue from losing quite a substantial amount of mass and training quite a lot.
It was very fitting that on the day of AV’s recent photoshoot, it marked the end of the specific journal AV was writing in. He taken the morning off work, and decided to spend some extended time journaling and reflecting on the previous couple of months.
The last page of the journal didn’t indicate the end of the journey. It was the signal to start a new book. A new chapter. It marked a checkpoint in my journey, and the photoshoot for him was simply another way to document this. While he woke up in great shape on the day, it all felt like an anti-climax. He wasn’t bothered about the pictures. The feeling of accomplishment on the day came in realising just how much he had levelled up in the previous 3 to 4 months.
The physical is the vehicle, and yet again it had taken himself, his relationships and the business to a new level. Every time he ‘grinds’ and take himself to the extreme, he reaches a new height. It’s never easy. In fact, the peak of the #VaghelaGrind is absolutely brutal. But it’s necessary. You can only realise the true power of the physical as a vehicle in the depths of the grind. This year’s photoshoot was no different, and his ‘why’ was to reconnect with this vehicle again. It was to realign focus to myself, gain the introspection he was after, and sharpen the sword again to push myself to the next level across the board.
So what did he learn?
In today’s latest Quarterly Insights, he goes through:
- Identifying my flow
- Building character, confidence & emotional resilience
- What’s next?
As always, these insights are transparent, vulnerable, and no holds barred! The #VaghelaGrind takes no prisoners, but always teaches more than you’d expect. We’d love to hear your feedback, if you can relate, and what you took from it; the link is in BELOW!
Client acknowledgment -
2 of the most epic girls I have had the pleasure to coach into the @andybolton_deadliftchallenge -
This was claire's first Powerlifting comp where she wanted to compete as a 52 and hit a PB. She had a personalised performance based nutrition plan to initially make weight easily and secondarily to ensure that she was fuelled correctly for the comp itself. The plan was designed with foods that we knew Claire could digest well and we had a game plan for after the comp to ensure she recovered properly hitting her best lift of 110kgs!! -
Second was @jtezza123 who made her best ever lift of 155 weighing in at sun 60kgs!! I have been working with Jess for over 18 months and seen her through 2 Powerlifting meets both of which we had game day plans for which DIDNT include donuts and French fries!! Jess has always wanted to ensure that she has a good relationship with food and she is fuelled for every session she heads into. She recovers excellently and the best thing that makes this method work? Jess TALKS TO ME, as long as I know what's going on... we handle everything as a Team -
A great pleasure and a proud moment as always -
- #proud #deadlift #powerlifting
You’ve said it before, i know you have.
“I’m just not motivated to... (insert something about your diet or your workouts)”.
Don’t worry I’ve said it myself as well 🤦🏼♀️
And I’m actually not even here to motivate believe it or not.
To be honest with you, i have a hard time motivating myself somedays let alone 48k of you 😅
I’m not a motivational speaker.
I’m a health and wellness coach 🙋🏼♀️
What i am here to do is share the knowledge and importance of what a health and fitness journey can do for you, what it’s done for my life, and the lives of my clients (see my CLIENT WINS highlight on my page when you’re done reading this).
I can promise you that you won’t be motivated each day.
Striving for motivation is what’s failing you.
You need to be inspired about your goals because of the PURPOSE behind it and what it does for you and your LIFE.
Does it make you feel good?
Does it help you feel accomplished?
Does it boost your confidence?
Does it decrease your stress and increase your energy?
Does it ADD to your life overall?
Focus on YOUR WHY and the BENEFIT you get from putting in the work.
That will get you to the gym on the days you’re feeling tired.
That will help you prepare a nourishing meal when you feel tempted to go through the drive thru.
It’s not a specific diet or a secret workout routine.
It’s your mindset and the power you give it.
Learn to use it to your advantage. 🙏🏻
Ps stay tuned for an exciting announcement coming tomorrow. Turn on your post notifications so you don’t miss out 🙊♥️
4 2820 minutes ago
Running into the week like... 🏃🏻♀️ .
I always feel better with a S T R O N G start to the week 💪🏼 .
How do YOU make that happen?! Here’s what helps me 👇🏼👇🏼 .
. ✔️ PLAN YOUR WEEK. By this I mean prepare yourself mentally. Meal prep your food. Have a routine, some consistency. Have the right attitude and just G O! .
. ✔️ GET IT OUT OF YOUR HEAD THAT MONDAY SUCKS. Honestly, it’s just another day to get shit done! And it’s a fresh start to let go of whatever held you back last week. .
. ✔️ DON’T SWEAT THE SMALL STUFF. Shake it off and roll with it if something doesn’t go according to plan. IT’S LIFE! Focus your energy on what you directly have control of. If you can’t do anything to change it...LET IT GO. .
Now, let’s have a productive week my friends 😁 Get up, get moving. If you need a workout today...I got you 😉 Recipes, nutrition and workout advice. Motivation, a plan. WHATEVER you need, let’s chat. There will never be a “perfect” time so LETTTSSS GO!!! .
Direct pec work. There has been a trend where a lot lifters (primarily geared lifters) will stray from it. Direct pec work is crucial for longevity in this sport, if nothing else, you should be doing these as a warm up before you bench to get some blood flow in there and build up volume over time. Think of a pec deck as a reverse hyper for your upper body. 2x20 twice a week to start! #TWCBENCHBUILDERS
„Was ist dein WARUM ❓“ Das ist einer der modernen Fragen, die man mittlerweile so häufig hört, dass man sie schon überhaupt nicht mehr wahrnimmt. So geht es mir zumindest.
Mir ist erst neulich wieder bewusst geworden, wie wichtig diese Frage jedoch ist! Und dabei geht es nicht darum, dass du dein ganzes Leben schon voraus geplant haben musst oder auf irgend eine bestimmte Art und Weise die ganze Welt retten musst, sondern lediglich darum, dass du weist was deine Stärken sind und wie du einen Mehrwert für andere Menschen liefern kannst.
Wenn du das weist fällt es dir so viel leichter große Ziele zu setzen und auf diese dann hin zu arbeiten!
Mir persönlich ging es so, dass ich mein WARUM ein wenig aus den Augen verloren hatte und als Ziele nur noch irgendwelche Zahlen vor mir sah, die mich aber sowieso nicht motivierten.
Ich habe mir jetzt wieder intensiv klar gemacht, was mein WARUM ist und BOOM: Man hat auf einmal wieder unglaublich viel Energie und Bock sich neue Ziele zu setzen und auf diese hinzuarbeiten.
Falls dich das Ganze ein bisschen tiefer interessiert, ist jetzt gerade auf Spotify eine neue Podcast Folge zu genau diesem Thema online gegangen. Such einfach „Lenny Schönbach“ oder geh über den Link in meiner Story rein :) Hat dir der Text etwas geholfen? Arbeitest du auch manchmal auf Ziele hin, bei denen du schon ganz vergessen hast wieso du diese überhaupt erreichen wolltest? Ich bin auf dein Feedback gespannt!
We all have our own goals as far as fitness but everyone can agree that it all starts in the mind...
- Being mentally “set” is the BIGGEST challenge for most and that is fair. You have to be absolutely ready mentally before you step into any commitment and your fitness journey is no different.
- How can you become mentally stronger? -
- - Practice stillness.
- Compare pros/cons.
- Write down your goals.
- Make a plan.
- Work towards it every single day!
- The ONLY way you can guarantee success is...by being mentally committed to what it is that YOU want to achieve!
- YOU got this 💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽 ᴄᴏᴍᴍᴇɴᴛ ʏᴏᴜʀ ʟᴏᴠᴇᴏɴᴇ ɴᴀᴍᴇ ᴡʜᴏ ᴡᴀɴᴛꜱ ᴛᴏ ʟᴏꜱᴇ ᴡᴇɪɢʜᴛ !!!! .
Like👍 |Share 💥| Comment ✍️ .
Are you struggling to lose weight?? .
📞Call us now for 𝐅𝐑𝐄𝐄 𝐂𝐎𝐍𝐒𝐔𝐋𝐓𝐀𝐍𝐂𝐘 - 𝟖𝟑𝟕𝟕𝟖𝟓𝟏𝟗𝟓𝟑
Visit us - P-44 Pandav Nagar, Mayur Vihar Phase-1, New Delhi-110091
“Your program is working for me and changing my life!”
Top 3 reasons my 30 day program works 👇🏻
1️⃣ Macro Based Nutrition:
What science tells us, is that burning more calories than we consume (being in a calorie deficit) will cause weight loss. Macro counting is a tool that takes calorie counting a step further. It distributes those calories to optimize fat loss and muscle growth. In my 30 day program, I personally set your calories and macros to optimize fat burning! This takes the guesswork out on your part.
2️⃣Community & Support:
Having a group of committed and supportive individuals on the same journey is vital! One of the best parts of the Challenge is the private Facebook community. We cheer each other on, and celebrate each other's successes. It also give you access to me for Live Q&As, and a forum to ask questions during the program.
Working hard for 30 days can truly transform your body and mind! Quick wins in the beginning of your fitness journey are exactly what gives you the momentum and motivation to keep going! 🙌🏼
The last Shred of the year is currently open for enrollment. Link to join in bio 👆🏻
2 2228 minutes ago
Long long time no post! - I’ve had a full IG detox with my screen time averaging less than 15 minutes a day 🤪
Still working hard
Still training hard
Still enjoying myself and I appreciate everyone who checked in ♥️
I hope everyone has been doing fab!
There was no real reason sometimes it’s just needed, I plan on being more active than the last 2 weeks but was less active than I was prior to this insta break 🤓
Happy new week Xxx
For one night the whole world was living and breathing the phrase “🧡LOVE NOT WAR☮️“
I’m happy my first experience at ACL was with you.🧩
❌I wasn’t anxious
❌I wasn’t scared
❌I wasn’t over crowded
NOTHING ELSE MATTERED🌍
This is my beloved son in Egypt. @ahmed_atallahh 🏆he is a online coach ! (very reasonable price) .
These pictures are before and after!
52 days of eating right, drinking H20 and taking vitamins ( no steroids )!!
. @ahmed_atallahh 👈🏼 follow my son, dm for more information about person training online !! .
So far, so good...
I've been playing with this concept of doing less, but better.
Instead of setting 20 million goals for the week, I'm setting three and working on accomplishing those.
As an entrepreneur, there is always more to do, but you have to be really careful not to fall into the trap of busywork. I like to think about the top goal I'm working towards and then do things that will help me achieve that.
I'm a big fan of working towards something, and with purpose.
My top 3 goals for the week:
1️⃣The Online Health Coaching Biz Starter Course
Finishing up this course, supporting our current students, and making updates for the next round. Some of our students are only 1/2 way through and already signing clients. Check out my stories to see testimonials.
2️⃣Hire an Assistant
Yep, I'm hiring again, which is exciting🥰I'm looking for someone to help me stay organized. I have a bunch of applications to go through and am feeling really pumped about them. If you're interested, check out the posting, it's linked in my bio.
3️⃣Open Enrollment for Signing Social 🎉
I'm just about ready to open this for those on the waitlist. I have to finish the sales page copy and finalize some dates. This is my 3-month sales mastermind for coaches who want to sign clients on social media. I created this because I hear from so many coaches that they feel like they're doing everything right but not signing clients. So, I'm sharing everything I did and still do to this day to generate sales via FB and IG. If you're ready for $10K+ months and want to be able to generate income as needed, this is the program. Link is in my bio for the waitlist.
What are your top 1-3 business goals for the week? I’d love to hear ❤️👇 #GettingOrganized
1 1036 minutes ago
We all know that in order to achieve any fat loss transformation some of our favourite food will have to be limited.
But healthy eating doesn’t mean you’ll never get to eat your favorite foods again.
On the contrary, cheating done the right way can actually help you reach your goals that much faster and have fun along the way!
Don’t know how to cheat the right way?
Let me teach you ⬇️
For fat loss transformations, 1-1 PT sessions Manchester:
Absolutely smashed it and got the perfect combination:
Burning body fat whilst building muscle.
The program is perfectly suited to bethan with her busy lifestyle and we still allow treats of a wknd.
If your serious about getting in shape and you want to shred some body fat and build muscle in just a matter of weeks then drop me a message and let's talk.
1 1447 minutes ago
WILL LIFTING WEIGHTS MAKE ME BULKY?
After receiving a message over the weekend from a female chatting about weight training, asking wether lifting weights would make her bulk up and become muscley.
Can this be true?
Ladies, let’s get one thing straight. It takes a looooong time to pack on muscle for a female. It isn’t in your “genes” to go from your current frame to the frame of Arnold Schwarzenegger in 8, 10, 12+ weeks!
If your training properly, using the correct form, and have no bad habits you will also avoid chances of injury (another thing females fear).
Don’t be afraid to get lifting weights girls! You will become more toned, lose weight quicker, get stronger and increase your overall confidence 🙌🏼.
If you want to learn more about lifting weights and get better RESULTS, then drop me a message and we can discuss how I can help you 🙋🏽♀️.
0 947 minutes ago
HAPPY MONDAY! 🌞
I’m in a fantastic mood bc I got to take a dip in the ocean before I fall into my pit of studying again. 😇
I wanted to let you guys know you can STILL sign up for the 6 week challenge!
Each week you will get 5 work outs - focusing on progressive overload = gain strength and lean muscle! 💪🏽
You must be comfortable using barbells/dumbbells and have access to a gym with both so you can complete the work outs.
On top of that each week you will get adjustments made to your nutrition to help fuel your work outs and ensure weight loss. 🥘
To sign up just fill out the link in my bio and I will send you even more details! 📝
4 14347 minutes ago
Non posso, non ho tempo, lo farò dopo, beato te che ci riesci, se fossi come te...🤔⠀
Non raccontarti le solite scuse⠀
Se pensi di cambiare magicamente stai sbagliando, perchè per inerzia rimaniamo sempre nel nostro stato di "comfort"... ⠀
Il segreto per spostare la zona comfort?⠀🤫
Cambiare le abitudini...fare azioni diverse...partire dalle più piccole e semplici cose ogni giorno. Perchè la vita non è uno scatto, ma una maratona.🔥⠀
3 4047 minutes ago
SWAPPING OUT MOVEMENTS
It's not just a matter of swapping cos you feel like it. There should be a goal to the movements you choose.
Similar to a petrol head. When they swap a car, they don't just swap for the sake of it, they know what they're swapping it for and tbe pros and cons for swapping their old car.
Here I have swapped my BB bent over row for a lever row.
The main reason for swapping.
My leg days bring about a lot of fatigue and noticed fatigue creeping into my upper pull when stabilising the hip hinge position.
This meant my limiting factor was more erectors not my upper back.
Shame cos I like the BB bent over row.
The point of this isn't so much look what I've done.
It's I'm doing this because of this and if you're experiencing something similar or might do in the future this is one way of dealing with it.
I wouldn't normally swap an exercise during a meso (phase of training) however, the movements are very similar and "learning" the movement won't have a massive impact of progress made.
Just remember to have a reason for including a movement and not just throw it in there for the sake of it or just because your favourite influencer is doing them.
What's your current upper pull set up?
1 348 minutes ago
Exactly how I love to start my week! With an awesome #legandbuttworkout with some of my favorite 🍑moves!🔥Swipe👉🏽to see all moves!
Save and match with the #upperbodyworkout I shared last week! Do do them on different days for about 4-6 weeks adding some weight every other week.
Start with moderate weight dumbbells and leave some room to grow. How heavy should it feel? If you are doing 10 reps it should feel you can do about 2 more. If you can’t get 10 it’s too heavy. If you feel you can do about 5 + than 10 then it’s too light. After a few weeks of doing this workout by the last one you should feel you can’t do more than 10 reps with the weight selection.
You can substitute all equipment I used for dumbbells.
3-4 sets each circuit.
8-10 reps each exercise
Leave about 60 secs of rest between exercises.
✅Reverse Lunges Glides
✅SL Step Ups
. ✅Front Squats ✅Reverse Lunges/SL Deadlifts Combo
✅Single Arm Side Lunges
You can finish up the legs 🔥 with any id the #finishers on the #highlights in my profile!
Likes this one? Think you’ll try it? Let me know in the comments below!
2 951 minutes ago
Bilateral Squat progressions
Often we try to jump too far ahead when it comes to training and progress. We see the end before we have even started. I’m taking the squat here for example but this applies to all of the main movements in the gym (push, pull, squat, hinge). When training a group or an individual I start from the bottom and we work up, for many obvious reasons. The main one being.
If we can’t complete an exercise with a high level of expertise we don’t earn the right to progress, Simple. Some people progress quicker than others and that’s ok we just need to be patient and look at the bigger picture. Rome wasn’t built in a day and all that 😁
1.) Bodyweight Squat
2.) Counter Balance Squat
3.) DB Goblet Squat
4.) Offset KB Squat
5.) Double KB Squat
6.) Barbell Front Squat
7.) Barbell Back Squat
8.) Barbell Overhead Squat
3 541 hour ago
Step 1 to writing copy with personality!
2 81 hour ago
British title number 2 in the bag for head gorilla @amsmuscle 🏆🦍 on to the Universe title!
Amazing seeing some of these physiques up close! Mega motivation! What a weekend!
The older I get, the busier life seems to be. Juggling new responsibilities, old ones and those unexpected curveballs can knock you off your game and break your rhythm.
For the past 3 weeks, I’ve been flying on response mode - reacting to life rather than intentionally sitting in the drivers seat.
I had to take a note from @repmaxinewaters playbook - I needed to reclaim my time!! I spent time this weekend journaling (thanks for the prompts @myleik) and getting clear on what it is that I actually want. I pulled out my @fullfocusplanner by @michaelhyatt and started planning out the week ahead. When I woke up today, there was no guessing or responding to the chaos of contractors remodeling our home or slack notifications on my phone. The priorities for the day had already been set. All I had to do was execute.
Don’t you just love how you get to chose when you start a new chapter? You don’t have to wait until January 1 or until next Monday to get your 💩 together. You can start RIGHT NOW!
29 2704 hours ago
5 mistakes keeping your business from growing
I talk to literally hundreds of fitness and health coaching pros every single year, and there are consistent mistakes that the majority of them are making...which is what we'll talk about today.
But first, I wanted to remind you that TODAY at 1pm EDT/10am PDT I'm hosting a free live training on My 5 Secrets to Attracting More Leads, Converting More Clients, & Getting Off the Lead Generation + Revenue Roller Coaster for GOOD.
I'm doing this because I'm living proof (along with many of my clients) that earning great money in our industry does not have to be hard. But there is a method to it. So be sure to join me today at 1pm EDT - register via link in bio.
You see, most of the time people who come to me for coaching support are very stuck - even more than they realize.
Often it's a case of we don't know what we don't know.
All we feel is the pain of not making enough money or having enough clients, but we don't know how to fix it.
After coaching over 350 fitness pros and health coaches to start, grow, and even sell their businesses, a few common trends have emerged.
So, allow me to highlight the top 5 mistakes keeping your business from growing so you can fix them ASAP...
1️⃣Poor or no strategy - posting randomly on social media and hoping to get clients is going to get you nowhere fast. Neither will neglecting your marketing entirely. (giving tons of strategy advice on tomorrow's training!)
2️⃣Inconsistency - too many business owners market only when they feel the pain of their bank account or low client numbers. If you want to breakthrough and create a consistent and predictable business that grows, you've got to start showing up in the name of growth and building relationships daily.
3️⃣Only pitching offers with no value - if all you ever do is ask someone to buy, it'll never happen. Give first, be patient, become masterful at nurturing, and people will be far more receptive to your pitches. (lots on how to do this in tomorrow's training)
Continued in comments...
68 63511 October, 2019
🚨FOLLOW @THEEQACADEMY FOR ALL THINGS MINDSET, MOTIVATION & HEALTH🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍃 Stress Relievers by @nikgfitness 🍃⠀⠀⠀⠀⠀⠀⠀⠀⠀
Stress is something that is not avoidable at times. The main issue regarding stress is that it does not only have a negative impact on your mood but also on your training. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
So what should you do to decrease it?⠀⠀⠀⠀⠀⠀⠀⠀⠀
🏋🏻♂️ EXERCISE: Don’t stop working out just because you are a little bit stressed. Slightly decrease your training volume and adapt it to your current lifestyle.⠀⠀⠀⠀⠀⠀⠀⠀⠀
💤 SLEEP: Essential to recover properly.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌬 DEEP BREATHING: It will help you to get your body control back.⠀⠀⠀⠀⠀⠀⠀⠀⠀
💧 TAKING A BATH: A hot bath will lead to relaxation (of your muscles AND mind).⠀⠀⠀⠀⠀⠀⠀⠀⠀
🧘🏻♂️ MEDITATION: A point that helped me quite a lot. Meditating 10 minutes a day will improve your life for the better.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🎨 BECOMING CREATIVE: Release your inner child and do creative things that bring you joy.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌱 MOTHER NATURE: Staying in contact with nature will help you to release stress hormones, stay calm and to focus on the important parts of life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
📱 DIGITAL DETOX: Spending too much time on social media won’t make you happy in long term. Indeed it does not only consume a lot of your precious time but also of your energy due to things such as FOMO or jealousy.⠀⠀⠀⠀⠀⠀⠀⠀⠀
📖 READING: This point is crucial for relaxation and also for improving your knowledge.⠀⠀⠀⠀⠀⠀⠀⠀⠀
👥 Tag a friend, who‘s in desperate need of some stress relievers 👥⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #musclefood#fatlossjourney#macros#irishfitfam#deadlifting#healthylifestyle#gymmemes#nutritionfacts#nutritional#fatlosstips#fatlosscoach#onlinecoach#personaltrainer#physiology#hypertrophy#weightlossideas#weightlossdiet#healthyme#flexibledieting#weightlossgoal#dietstartstomorrow
Træningsfri dag for mit vedkommende🤓.
Dagen har stået på en masse praktiske gøremål og besøg af min kære mor🧑🏽
Har i fået en god start på ugen?💞
7 3512 hours ago
5️⃣ Ways to Start the Week Off Right 🙌🏼
💥 Plan your meals for the week! Address any possible “cheat” meals and hold off on junk food until those chosen meals!
💥 Schedule your workouts ahead of time, so it’s not the last thing on your to-do at the end of each day
💥 Plan your specific workouts! Going into the gym with a plan takes away stress and creates anticipation before trying them! 😅
💥 Identify 1 weekly goal that is nonnegotiable. Create a plan to reach it within the weeks timeline
💥 Get good rest! Starting each day off well- rested is KEY 🔑 Good sleep helps to reduce excessive appetite AND increases brain power 🙌🏼😴
What are some of the tasks YOU try and accomplish on Sunday? 👇🏼
53 2,09118 hours ago
Today @toni__caruso and I were actually talking about cardio 😅 and how so many people FEAR it.
Some people have this thought that cardio will make them “loose strength” or “loose muscle” 🙁
When in reality if you are incorporating the right amount of recovery it could actually be beneficial to your healthy and recovery.
If you are someone who lifts on a regular basis and wants to add in some cardio for cardiovascular health purposes BUT don’t want it to have an effect on your
- ability to recover
Try out something that is much lower in intensity (also doesn’t have an eccentric phase) - my fav activity is biking.
Much less stress loading wise on the body compared to walking, running, rowing, or jumping rope. So you won’t have to worry about it having a huge effect on your training. 🏋🏻♀️
33 2,42812 October, 2019
CO got their first snow ❄️ and I just finished packing for the river 🚤💦🤪 I’ll take the endless summer 🙌🏼☀️ #arizonaliving
60 3,03711 October, 2019
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