Haters will continue to say these pictures are photoshop....nah all natty baby 👀🤣✌🏽.
Lmao... I was told I'm playing it safe and should try making the face swap work with a white dude 😂😂 so here's @roblipsett 📸😂😅.... one thing is for certain...my head looks legit on anybody 💪🏽🤣✌🏽. Maybe I'll do @christianguzmanfitness
TAG A FRIEND and scroll down to see my others in my face swap series 👀👍🏽. Ps click the link in my bio to watch my latest YouTube video @Chillinwithtj 👀👀
@pumpchasers @fitconuk @myproteinuk @alphalete
And from my tears, flowers will grow. I shall plant my garden with the seeds of my pain and water it with the tears that flow from unyielding strain. Ill watch life grow and watch the blossoms bloom from my gloom and I will know that from something so terrible and so ugly, something beautiful still grew 🌹
I'm working constantly on myself. Taking steps towards a place where I am ready to release the hero in me & tackle all that is bad in my head. People take selfies & share their physical progress & muscle gains with pride. This is my mind-selfie. This is my progress.
Respect for myself. Respect for others. Giving without expecting anything in return. Sharing love. Not bitching or complaining. Reminding myself I work as hard as the next guy. Reminding myself of all that is good & all that can be good when I stay in control.
I've never felt ready for the fight, but I'm growing in my principles & the work I do on developing my mindset is preparing me to be stronger & more resilient when those bad days come around.
Find the hero in you. Love yourself. Love your mind. ♥️
When your training is on 👌🏼 but your nutrition is shoddy at best. It’s hard to out train a bad diet just as much as it’s hard to train with a yoyo diet. Start of January I’ve yoyo between reaching my macros for the day and being really happy, feeling good and lots of energy, to days where I haven’t hit my protein intake and overeaten completely, days where I just haven’t eaten enough in general. Need to sit my fat ass down and sort out my nutrition asap. Proper nutrition doesn’t just help with training goals but regulates all your body’s functions, heat, hormones ect. And my body is definitely feeling the negative effects of my poor diet recently
Typically what my usual last meal looks like 🙈 Veg/salad varies but the sweet and smokey beetroot stays 😍 I always try get lots of micronutrients in because health is a huge priority for me 👌 .
Oh and I use to be one of those teenagers that would gag at the site of a vegetable 😂 And now I love them 🙈 .
You can change bad habits, you just have to learn that you are the driving force of your life and you are in control 😘
3 of 4 workouts completed already this week. It’s safe to say I’m back in the game after the Christmas period 💪🏼. Once you get your first workout back done, you’re flying and you want more. Go get it 😉.
There is no conventional way to prepare & train for 10 marathons in 10 days. But the principles of programming remain the same. CONTEXT IS KEY.
I've decided to work in 10 day training blocks to somewhat replicate the stress of continous workload over numerous days. This in turn is followed by 4 days recovery with pool, bike, mobility in varied degree.
With time a defining factor, my philosophy is simple, arrive at Day 1 FRESH 🤸♂️
Mileage; this is not like traditional marathon progression & my approach is to build slowly over the 10 day block starting with 5/6 miles & progressing each day to 2 back-to-back long runs of 16 & 18 miles on day 9/10. These long runs are done at a slow pace (12min miles & yes this is alien to me & hard to adjust! 😃). This will eventually progress to two peak weeks (1 in Feb & 1 in Mar) with a conclusion of 2x20 miles at end of block.
S&C; After 2 marathons in October I took time off before undertaking 5 weeks of functional strength programme based predominantly around single leg efficiency.🏋️♀️
Current S&C includes 2 full body endurance workouts per week & separately a 1RM max leg press session per week (less skill involved w/ leg press machine; time & convenience vital!). I undertake this pretty much immediately after second long run to compliment eccentric loading when legs are at peak of work load. (Controversial I know! 😑)
Injury Prevention session 10 mins 6 days per week. Mix of rolling; band work; full body mobility exercises. 👍
I plan to expand a bit more on each section over coming weeks but I hope this gives a good outline of what I'm doing in terms of preparation with time restrictions as I prepare for the greatest challenge of my life.
Please leave your feedback & suggestions below ♥️ #aware10in10#strengthwork#strengthandconditioning#injuryprevention#thursdaythoughts
I touched yesterday on the importance of thoracic mobility.
Here are two exercises for thoracic extension (upper spine extension)
I like to do these before my sessions. Foam rolling extending the spine over the roller.
The other is the cat-cow nice and simple you go from getting length in the spine to extending the upper spine. Technique could be better feel free to critique.
Why do we need to be able to extend are upper spine?
Think about it if we want to stretch the fibers of our chest we need to be able to extend here. When we squat, we want to try get our elbows under the bar to keep the chest up. If we don’t have enough extension our shoulders roll forward and elbows stick out the back which puts a lot of stress on the shoulder joint.
Shoulders, back and arms we need to be able to extend to do all these properly.
As someone who has had shoulder problems since a young age because of pure stupidity (chest and arms everyday no mobility work), I need to get the message out there that this isn’t only essential for preventing injury but also lays the foundation for strength and physique development.
Do you do your mobility work before your workout?
What’s your favourite thoracic extension exercise?
💥 WE HAVE REACHED OUR TARGET THANK YOU 💥
This week YouTube announced plans to disable brand partnership abilities for anyone who’s account didn’t have 10000 subscribers & over 4,000 hours of view time
Losing brand partnership would mean that we will lose the ability to get paid for when you watch our videos - which in turn gets put towards our ability to make more content!
How can you help? It’s simple
just go to our channel & hit subscribe ➡️ www.youtube.com/mmaconnecttv
Deadlifts = that face 😂😂 Need I say more 🤣
My goal is to be strong AF. 🙈
When I started lifting I was over the moon about deadlifting 60kg for the first time 🙈 Crazy how much more you can push yourself when you just give it time and stay consistent every week 👌❤ This is 135kg but I know I'm capable of doing more just gotta get through that mental block 😂
Anyone else have a mental block in their lifts? 🤔
@mollyogrady performing deficit deadlifts (notice how she is standing on a plate) with absolute perfection. Ladies if you want to build a booty this is how you do it.
If your goal is to have your legs/bum looking hunreal, In most cases most of the time, you will get waaaaay better results performing exercises like this with sufficient weight on the bar versus most of the crap you see on social media.
Just because you see someone with a big butt performing an exercise such as kickbacks doesn't necessarily mean that's how they built that bum initially.
I don't have every female perform deadlifts with a bar, it completely depends on the individual and their own strengths / weaknesses. Most of the time I have people perform kettlebell Romanian deadlifts as it is less technical.
I’m back with part 2 on how to heal your gut. Part 1 was all about nutrition, so now it’s time to discuss lifestyle. While what you eat can absolutely affect the health of your gut, there are many factors that have nothing to do with food which also have a big impact. I realize much of this seems overwhelming and avoiding foods and making changes to how you live can be difficult. But as someone who has had to do all of these things, I promise the results are worth it.
If you pop NSAIDs (tylenol, Advil, etc.) like candy every time you experience pain, you’re going to want to stop. Frequent use of these drugs will damage the lining of the stomach and intestines, causing “leaky gut”. When your gut is leaky, undigested food and bacteria get into your blood stream where your body sees them as foreign invaders and mounts an immune response. The result is issues like fatigue, bloating, hormonal imbalances, mood issues, and even autoimmune disease.
Exposure to toxins causes inflammation hormone disruption, and stimulates the immune system, all which will prevent healing. Toxins can be found in cleaning and beauty products, drinking water, pesticides and plastic containers. Try your best to use safer products, buy organic food when you can and store food in glass containers. .
It’s meeeee 💜🤸🏼♀️ #amistrongyet -
Progress, just a little, every week, and it all adds up to big changes 💜 #consistency
Trust the process (even tho it can be slow 🐢) and trust your trainer (especially when he says rest is important) - turns out actually makes u stronger 👆🤸🏼♀️💪
#Repost @brian_movement101 with @get_repost
Gaining control of your own body is something I believe every one should train to achieve. The majority who train, do so without ever really learning about their own bodies.
The exercise above may look easy. It is anything but. It requires a massive amount of strength, control & body awareness. Things you can never have too much of - especially with regards to training.
Whatever your reason for training (fat loss, sport, mentally etc) - having better control & more understanding of your body can only be a good thing. #movebetter#feelbetter#livebetter#performbetter
PROGRESS LIES IN NOT ENHANCING WHAT IS BUT IN ADVANCING TOWARD WHAT WILL BE
In committing to #aware10in10 & running 10 marathons in 10 days on an athletics track (260+ miles) I'm putting my mental signature to progress. For me that's all I've ever tried focusing on since May 2012.
This was the date of the last severe low point in my life, a point in which I was lost & the only plans I could muster energy into involved plans to end my life. I completely destroyed myself mentally for the second time in two years after allowing years of torment build up inside me.
I was bullied in school & accepted it. I was mugged with a syringe aged 14 & accepted it. I was the skivvy with a fear of authority & a fear of standing up for myself in any situation & I accepted it. My negativity tore me to shreds.
My story is my story & the context of everyones story is different but equally important in allowing the individual to progress in life.
This outrageous challenge I'm about to undertake on behalf of @awareireland is NOT a fuck you to my past but a big fuck off hug because after all the disasters & trudging through the odd shit day I'M STILL STANDING, STILL MAKING PROGRESS & STILL LEARNING TO LOVE MYSELF.
I get a great buzz on insta reading posts/stories about what people are committing themselves to; whether its professional sports, college, running races, entrepreneurship or celebrating family life all to make their situation better.
It's been brilliant sharing this project with you all & I hope in some way, shape or form the very essence of mental health awareness & acceptance will be alive inside you as I continue to share this journey.
I'm proud to have my family, my friends & also my lifelong club @shelsfc backing me in the greatest progress I will make to date. I WILL do this.
Say what you're gonna do & go do it.
Thank you for reading ♥️
What way do you bench?
When I first started as a personal trainer benching was a topic that confused me because of all the different ''ways to do it''
. I was young, and experienced trainers always had a bias when it came to their style.
What was the right way for me to bench?
My opinion on this now is the way you bench is goal specific.
Powerlifters, Bodybuilders and S and C coaches all have different methods of benching that are effective for their goals.
The one thing they all agree on is that thoracic (upper spine) mobility matters. If you're sitting down all day flexed over a desk, and you come into a gym and hop straight onto a bench your playing with fire, and if the goal is to build muscle, it will be compromised.
Spending a few minutes before doing some mobility won't only decrease the chances of an injury but also could lead to some significant gains.
💪🏼 #transformationtuesday 💪🏼 3 years on and still got those noodle arms.. I always think my legs and arms/ shoulders are tiny.. up until I saw this photo 🙈 it’s never until you look back and see how much you differ to realize you’ve actually changed and progressed ❤️ currently on my way to the gym after a long day in college and running to different appointments! Glutes and arms will be trained tonight as I tweaked something in my back which means chest day will not be happening as I can’t lie down on my back 😂😂 hope everyone’s having a good day x