Throwback to the virgin 10k in July, can't believe it's been 6 weeks since I was running through the streets of London! It's good to set yourself a goal to work towards so why not set yourself a challenge to keep you motivated if you feel your motivation is slipping a bit?
Around 16 weeks ago i asked for someone to trial a female fat loss training and nutrional programme for me before i charged anyone , i wanted to fine tune it and iron out any problems , i got lots of messages but i decided to go with tina , id seen tinas posts and knew she was hungry to get results but just didnt have the proper guidance to get there , she was putting the time and effort in daily but with little or no progress so we got to work with myself mentoring tina and doing 1 or 2 pt sessions weekly with her following the plan , the results speak for themself i couldnt of picked a better project she done everything that was asked with no bs , she continuously kept in contact daily sending food diarys and any questions we addressed , 16 weeks of hard graft and dedication got her where she is today and i know this is just to beginning of her journey is she applies the same principles in the future shell go far , well done tina and thanks for all the hard work 💪☺#fatloss#fatlossresults#fitfam#fitfamuk#fitfamireland#dynamicfitness#dedication#realresults
Who is going to be attending the @herefordfood festival this weekend? 👀
With a variety of amazing local food stalls and @yogipowell DJing on the Sunday night, what is there not to love? ✌️
Around 16 weeks ago i asked for someone to trial a female fat loss training and nutrional programme for me before i charged anyone , i wanted to fine tune it and iron out any problems , i got lots of messages but i decided to go with tina , id seen tinas posts and knew she was hungry to get results but just didnt have the proper guidance to get there , she was putting the time and effort in daily but with little or no progress so we got to work with myself mentoring tina and doing 1 or 2 pt sessions weekly with her following the plan , the results speak for themself i couldnt of picked a better project she done everything that was asked with no bs , she continuously kept in contact daily sending food diarys and any questions we addressed , 16 weeks of hard graft and dedication got her where she is today and i know this is just to beginning of her journey is she applies the same principles in the future shell go far , well done tina and thanks for all the hard work 💪☺ #fatloss#results#realresults4realpeople#fitfam#fitfamuk#fitfamireland#dedication#fatlossresults#dynamicfitness
To be an Online Coach or a Personal Trainer, you have to take your life pretty damn seriously. Or that's the assumption, atleast..
Whenever I meet or chat to new people on a daily basis, even when I'm out and about away from the gym, I'm often asked the same questions👇
👉🏻'I bet you don't drink much do you?'
👉🏻'I bet you're always in the gym right?'
👉🏻'Do you eat out of tuppaware?'
👉🏻'Why are you eating a nandos, shouldn't you be doing all this clean eating stuff?'
👉🏻'What would your clients do if they saw you out tonight drinking?'
I'm used to the fact everyone would assume that I'm a Clean-Eating, Self-Obsessed Gym-Living Robot who doesn't live an average life, and ultimately cares only about Quad-Separation, Godly-Shredz and perfecting the art of optimal Instagram-Filter settings. That comes with the stereotype of being a Coach🤷🏻♂️
Unfortunately though, it's this assumption which makes many people afraid to approach me. Many people fear me, and fellow Fit Pros look down on them for not being overly-obsessed with health and body composition. To them, we appear almost 'not-human' and entirely unlike them, which makes them afraid to ask for help..
And this is why I openly show off the weird, wonderful one big stupid fuckery that is my life. I openly show you when I'm at the gym, clowning around at home, when I'm at festivals, at raves, playing beer bong at Pre-Drinks, when I'm 3 Southern Comforts past the point of regret (and on my way to Hangover Land), and when I'm dying in bed because I can't handle my drink..
Because in reality, I'm just a normal guy who likes lifting heavy things, loves a disgusting Techno drop and a good two-step, and enjoys casual Friday Night drinks with the boys.🤷🏻♂️
Funny that, it makes me a lot like you. And I want to work with the same kind of people as who I am✌🏻
A lot of this industry is still focused on showing you ultimate perfection, born out of 'no days off' and 'dedicated' fake ideology. Instagram is full of fake bullshit, especially in the Fitness Industry. That's why I do my bit, to show you that not all of us are a different bread to the human race🙋🏻♂️
The Number 1 Reason You are Tired all the Time:
Are you the type of person who wakes up despite a good nights sleep and still can't get up? Are you fed up of dragging yourself through the day? Do you experience severe energy slumps whilst at your desk? 🙋🏼
Then you may be suffering from Adrenal Fatigue. This is caused by multiple stressors that build up over the years and something will be the final straw and you will slowly start to become exhausted.
Top 10 most common Adrenal Fatigue symptoms:
1. You’re extremely exhausted
2. You sleep loads but don’t feel refreshed
3. You experience dizzy spells
4. Your blood pressure is low
5. You loose your drive and motivation
6. Even small tasks are challenging
7. You can’t think clearly
8. You can’t exercise
9. The adrenal glands can be sore
10. You and your muscles feel weak
How do I know ? Because it happened to me:
Having no energy every day for almost three years was really hard. I would not wish it on my worst enemy. Waking up each day a shadow of your former self really takes its toll on your mindset. I've never experienced anything more frustrating. But three years on of persistent resting, sleeping, eating and mindfulness and I'm sooo much better than I was.
Here is what you need to do:
1️⃣ Make sure you are getting adequate sleep every night. You need a MINIMUM of 8 hours per night. This is when the stress hormone cortisol is being produced.
2️⃣Eat regularly! Every 3/4 hours to keep your blood sugar levels up and not experience the crashes.
3️⃣ Increase your daily protein. You need a gram of protein per kilo of body weight. So if you weigh 60kilos you need 60 grams of protein per day. Protein is fundamental in the manufacturing of stress hormones.
4️⃣ Avoid the foods that zap your energy and wreak havoc on your blood sugar levels: caffeine, sugar and alcohol.
5️⃣ Supplement with a magnesium powder. This is ALWAYS low in people with burnout. You can take up to 200mg per day
This is just a fraction of the advice out there to increase your energy and start to recover from burnout. If you want to know more email me directly on email@example.com 💗
My #mcm has always been my biggest fan and biggest supporter since I started my competition season at the beginning of the year 💯🏆 As prep is getting harder now for the British, I just want to thank in advance for putting up with what's to come and I know you always understand. Big love @adamfinnigan 😘😘
Alright, time for a dose of vulnerability 😳
This past week has been one of the hardest weeks in a long time. There were several days at work when I thought to myself... What the heck am I doing?! And I wanted to turn in my keys and just walk away. I felt like I couldn't do anything right and questioned my ability to be a good manager. I have just felt burned out. On top of that I felt really sick earlier in the week and even missed class... for several days I just felt like 💩 All of the stress was making my anxiety really bad which is a trigger for poor eating habits. .
I slipped on my nutrition. I missed a couple workouts. Health and wellness is a journey- and there are bumps in the road. We might fall down but what matters is how quick we get back up. One thing I have learned is how important personal development is- and having a healthy mindset. Now that I'm officially on vacation I'm taking the next week to relax, reflect, refill my cup and recharge. Still working out daily and eating healthy- but not stressing about taking a short break from the program. When I get back home I will start day 1/21 over and give it everything I have! I'm here to help other ladies overcome these same obstacles and show that it's OKAY if your not perfect... we will do this together! ❤️🌈🌟😍
🍉Did you know that eating watermelon can:
- Help to relieve muscle soreness
- Improve heart health
- Lower inflammation and oxidative stress
- Strengthen your hair and help to keep your skin supple
- Improve digestion
The Kettle-bell swing: A great posterior chain exercise when performed correctly.
Key points: - keep your spine in slight extension by lifting your chest. - drive the KB through your legs by focusing on thrusting you hips forward. - at the top your body should be in a straight leg line with abs tight, pelvis posterior tilted, gluteals squeezed and quads flexed.
TRANSFORMING BODIES | TRANSFORMING LIVES
#CRUXBOX 🎧 333 Triple Challenge 💪🏽
⚫️Push Ups - Half/Full/Plyo
- 33 triple reps in 3minutes.
⚫️Squats - Half/Full/Jump
- 33 triple reps in 3minutes.
⚫️Inverted Row - Half/Full/Plyo (if needed bend your legs at 90degree to make it easier)
Crunches - Heel Press/L&R Unders/V Up
- 33 triple reps in 3minutes.
⚫️Crunches - Heel Press/L&R Unders/V-Up
- 33 triple reps in 3minutes.
3 minutes to complete the 3 triple exercises for 33 reps. Complete the 33 in 3mins and you earn yourself 1 point, fail to get them in the 0 points. Can you earn the perfect 4? 💪🏽 REST TIME - Rest as and when you need to within the 3minute window but you MUST complete the 33 reps to earn a point so pace yourselves. 1minute rest after each triple exercise then on to the next.
If you're feeling strong go a second. Challenge yourself if you want to change yourself. Comment your scores below or keep them to improve on next time round. Happy Monday ✌🏽
MONDAY MINDSET 👆🏻
Rest? I'm not even sure I know what that means anymore. I've spent too many months pushing my body to the max and not giving myself that much needed time out. Guilty 🙋🏼 So... it's two weeks of ME time. Cutting down on weekly workouts, less cardio and more yoga, investing in more (and better) sleep and waving goodbye to all those things I know mess up my metabolism and screw with my digestive system. Hello vegetables and early nights! 🥒😴🙌🏻 Looking forward to bringing back some balance 🙏🏻
Morning 👋🏼 Views from my run (yes run!!) earlier on. As much as it has been a break from the gym and doing something different, I can't wait to get back to lifting heavy things up and down next week. Last few days of this trip...going to appreciate and enjoy every minute 🙌🏻☀️
#Mindful Mondays are a thing, and so they should be, as your #monday#mindset could make or break your day, or even your week...
My Saturday cycling race for @jamintl to help end malnutrition in African countries took me on 62.4 miles and 5.5 hours of mental sharpening and that last hill almost broke my spirit. But here's the thing, it nearly broke me MENTALLY, not physically. When I think back, it was the voices in my head saying, "just keep going, one more bend, the flat is coming, you'll see the sea soon, c'mon don't give up, just a few more mins". 🚴💪🏻🙏That monster hill came right at the end of a gruelling ride against the wind, a missed turn clocking our miles up even higher, having to turn back and find our route again, a puncture and a compromised hammie but not one pack member uttered a negative word and we all stuck it out for each other. It's only when you get pushed to your limit and beyond that you realise the immense power of your mind. So today I challenge you to SPEAK POSITIVE WORDS, even if you feel the situation is not positive, just SPEAK LIFE over that situation. I double dare you! #mondaymindset#fitness#train#strong#ditchlingbeacon
Good morning my loves! Here's a picture of yesterday's smoothie because I'm currently at the airport waiting to jet off to Portugal... to visit my family! ✈️ I'm so excited to take some time out and get into a different climate. Workout attire has been packed ✅ and I'm reaaally looking forward to some traditional food. I can't wait to take you with me 🙊