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Our 8 Week Transformation started this weekend with our induction seminar and we received some great feedback.
We aim to give our clients education, confidence and support in a gym environment that everyone feels comfortable in.
We have no doubt that some fantastic results will be achieved over the next 8 weeks!
It's not too late to start your journey with us... 'Our goal is simple; to help you achieve yours'
she has moments
of weakness where
she starts to
believe she needs
someone to save her.
but then she smiles
when she remembers
she is the
heroine in her story.
I've typed and retyped my words trying to convey my thoughts but feeling as though I keep coming up short so I suppose all I will say is #metoo
Ultimo giorno di #porridgechallenge con un tortino di porridge di fiocchi di avena gusto pistacchio @bpr_nutrition con cuore di crema di pistacchi fatta in casa e pera a cubetti 🍐 scorrete 🔜 per vedere l'interno ❤ @delicious.breakfast
Goodmorning. Na 10 maanden ziek thuis te hebben gezeten, begin ik vandaag voor het eerst weer met werken. Erg spannend, maar vooral heel erg leuk. Een nieuwe baan, nieuwe collega's, nieuwe omgeving, nieuwe motivatie... ik heb er zin in! 👏🏼🙆🏻
"This is SPARTAAA!!!!" It was LEG DAY early this am ya'll. I was fired the hell up! lol 💀
Double-tap if you absolutely NEVER SKIP LEG DAY.
Went and murdered em for over two and a half hours, after taking this pic @ 2:30am.
Live to inspire. We were born to CONQUER.
(The moment when you ask a guy to jump in on sets and they start off loading the weight and your like ‘no hun leave it’ 😝) So this happened yesterday 💪🏼 ❗️PB #tbctransform # ❗️ @tbconditioning
Hit my absolute max at 65kg load both sides x2. Second video 60kg load each side x5. Officially exceeded body weight 😝. I didn’t actually think I’d make through this session let alone be able to do this at the end of the work out. Another challenge to work towards! #GETTINGITDONE
MonSLAY has been crushed! My legs are feelin the workout that was done today and they will probably continue to do so tomorrow but not as much as they would if I didn't foam roll and stretch👌🏼
Here's the damage that was done in my leg workout today: -Machine Hack Squat - 160lbs - 4 x 20
-Leg Curls - 60lbs - 4 x 10
-Leg Press - 100lbs - 4 x 10
-Adductor - 120lbs - 4 x 10
-Stiff Leg Barbell Deadlift - 30lbs - 4 x 10
-Weighted Squats - 25lbs - 4 x 10
-Bulgarian Split Squats - 20lbs - 4 x 10
As you can probably tell, they were all done in sets of 4 and that's because 4 is my absolute FAVORITE number so I thought why not🤷🏼♀️
This week, I am kind of mixing things up and did my own set of leg workouts today. Tomorrow, I will be doing BBG Arms&Abs, Wednesday will be Full Abs, Thursday will be BBG Legs, Friday will be Full Arms and Saturday will be BBG Full Body. I should've mixed it the way I had it before (BBG Mondays, Wednesdays and Fridays and everything else in between) but since there was no room in the gym today, I just went to the machines that weren't being used and did my own thing and decided to do BBG Arms&Abs tomorrow (instead of doing double day legs😬) so hopefully tomorrow it won't be as busy and I can have my own space for BBG💪🏼 I'm ready for you jelly arms! Just let me sleep first😴
🌙Nighty night all (Ps, doesn't that moon remind anyone of Sailor Moon? No? Just me? Ok😂)
I worked out today. Shaun t day 3. I posted some truth that made people mad. I got my flu shot. I’m sore.
I created SLO’s for class tomorrow. I made flash cards. I did 5 loads of laundry. I didn’t put them away.
I helped a friend, pet my cat, walked the dogs. Kissed my kids, disciplined 2 of them. I ate Taco Bell. I got mad at myself, I lifted myself up. I laughed.
This is my day. I started things I didn’t finish. I finished things I started days ago. I stayed positive. I thanked God. I kissed my hubby. I doesn’t too much time on fb and ig. My arm hurts. I’m tired. I’m blessed. I make mistakes. I’m loved. Goodnight
Happy Mimosa Monday ladies! 🥂 First thing I did when I woke up this morning was watch the new @toneitup video 🎬🏄🏼♀️🥂💪🏽👯 Finally had some time to just relax in bed before work because I got some sleep! 🙌🏽🙌🏽😭 kept it healthy all day 🤗😋 lots of protein 💪🏽 @kravejerky was on sale at rite aid so I had to get on that 😋 great snacks to keep at work and had it before my daily workout 💪🏽 which BTW...does anyone actually get these done in 15 minutes?!!!🙈 cuz I have yet to do so 😂😂 oh well it kicked my butt again 😜🔥🍑 now time for some sleep 😌 night TIU team! 💕#TIU21
TIP OF THE DAY
Do you eat well Monday to Friday?
You track all your foods, workout 3 or 4 times and keep fully focused on your goals? Then come the weekend you let your hair down and undo your good work?
Most people are not aware of how easy it can be to over consume calories during a weekend even if they believe they've saved enough calories.
How many of you have had a good week only to binge on a Saturday then say f&!k it... I'll start fresh on Monday!
This is often due to the fact we become too restrictive Monday to Friday leaving us craving all sorts of foods on the weekend.
This will completely offset your week's work with just 1 and a half days of splurging!
You can without a doubt lose weight while being more lenient on Friday-Sunday, just continue using moderation and common sense too
One method I recommend to clients is the 80/20 approach. This is where you stick to your calorie consumption every day however you allow 20% of your calories from foods you would normally restrict.
This way you take out the restriction aspect leading to fewer cravings on the weekend.
I'm in no way implying you shouldn't have fun every once in a while... Just be mindful that overdoing it on the weekends can potentially harm the hard work you're putting on Monday-Friday. If you do have an event where you believe you will go over your daily calories allowance you can deduct calories from other days just be sure that your weekly average is below your maintenance calories in order to meet your fat loss goals.
In tien maanden kan er een heleboel veranderen. Een nieuw bed, van Samsung naar iPhone en nog wat van die dingen. De afgelopen twee maanden ook maar twee a drie keer per week in de gym te vinden in plaats van zes keer, zoals voorheen. Me te bedenken waar ik het allemaal voor deed/doe en waar ik naartoe wil. #transformationtuesday
Prep does not stop me doing my job! Yes ok, I might feel very tired and depleted, but my clients are with me for a reason! -
Let's get some results people! Tuesday, let's go then! 👊🏼💪🏼👌🏼👍🏼
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