Too many these daya giving advises and teaching everyone around. Most of the times neither they look like lift, neither they can teach how to.
Selling or giving misleading information or bullshit will come back and hunt you 😉 Be prepared. Being delusional is not an excuse... #gym#gymlife#personaltrainers#training#fitfam#irishfitfam
Such a fun afternoon shooting for @missuniverseireland with @brittanymasonofficial @jscotreid @caoimhe.o.dwyer @alise_murniece @kate_vogelaar_official in the AMAZINGLY BEAUTIFUL @lilianamontoyaswim 😍 and we even got some SUNSHINE to put the cherry on top 😂😍👙😉
. . . TO TRAIN SAFELY AND CONFIDENTLY
Every time I train I notice people performing exercises incorrectly and it's a real challenge to refrain from correcting people as most do not want to be bothered or harassed for lack of a better term.
But when you are exposed to many gym goers rounding their back on a deadlift or barbell row or squatting too much weight and achieving a depth of which is not going to benefit them at all, I feel it becomes a duty to inform others at least, through social media in a pleasant and friendly way. ➖
So no matter what level you are consider the following.
Do not perform exercises if you are not 💯 sure that you are executing them correctly and do not counteract your good form by adding too much weight to handle.
If you are performing an exercise and you genuinely do not feel it in the supposed targeted musculature (example chest press feeling all shoulders no chest). Stop. Think. Research at home. Dm us! Dm Someone else. Watch a YouTube video. Watch multiple videos compare them.
If I were to give some tips on how to approach a gym alone for a beginner unsure of how to lift weights it would be the following:
1. Make a conscious effort to do some research on your goals fat loss muscle gain etc and break down into exercises and diet and that's it.
2. In relation to above ask someone in the fitness game whom you know to check your research pts are everywhere now that shouldn't be an issue knowing someone and asking them for free advice -I invite anyone and everyone to ask us questions on anything if uncertain-
3. Start on machines - no brainer really if alone and try work your whole body every time you go to the gym when starting out ( leg press , chest press, seated row , shoulder press , abdominal)
4. Rep ranges have very little input - I would rather anyone do 2 repetitions correctly than 1000 incorrectly- read the instructions on each machine or watch a video on the exercise if unsure etc.
5. Breathe in on the easier part of the exercise and exhale on the harder part do NOT hold your breath
6. Don't care what people think- not really a tip at all- but you shouldn't -we're all spinning in a vacuum in space👀
4 Actions to Beat Weekend Overeating
If you ever find yourself overeating at the weekends there are always precautions and measures we can take to keep us on track.
But what we don’t want to be doing is simply spinning our wheels, undoing 5 days of hard work in the space of 2 days.
These are just 4 simple actions that can be considered:
1️⃣ Allow more of what you enjoy during the week and try to be less restrictive during the week. Most of the time, dieting too aggressively for multiple days or for an extended period of time can lead to further over eating and/or binging. The mentality that the weekend is a time to relax, combined with feeling food deprived, can lead to an all out feast. 🍩🍫
Giving yourself some slack during the week can send you into the weekend without feeling the need over indulge before having to repeat the unnecessary cycle again come Monday.
2️⃣Include activities that are not associated to food. Develop a healthy relationship with food and try to find things to do that doesn’t involve feasting. Whether it be hiking, playing some social rugby, hitting a golf ball at the driving range or heading for a swim at the beach 🌊 **Fun does not have to mean calories** ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
3️⃣We are creatures of habit and we do so well at sticking to our Monday to Friday structure. But when we have a couple of free days at the weekend that same structure isn’t there anymore. So try to have a plan of having that same breakfast and training time or that morning hike/walk before breakfast to maintain a healthy routine for 7 days rather than just 5. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
4️⃣Enjoying the process and having fun is extremely important, but set some reasonable limits. It is completely normal to want to let loose and chill when the weekend comes around but it doesn’t mean that we deserve to binge on alcohol or food when the weekend gets here! Give yourself some leniency to enjoy some what you want, 🍦🍺but that doesn't mean you have to eat an entire pizza or have countless bottles of beer. Think of portion control and act sensibly. Enjoy treats in moderation 👌 (continued in comments).....
Everything I eat is simple... chicken curry with rice and sweet potato fries!
200g long brown rice
150g sweet potato fries
117g of chicken
200g of medium curry sauce!! 802 calories
101 carbs 22 fat 41 protein
***NEW CLASS- BODY SHOCK 30*** 'Training Harder But Smarter'
BODY IN MOTION, MONKSLAND *TUE, THUR - 1245-1330hrs *Sat - 0900- 0945hrs (Starting 05th Sept €5 per class)
Text 'BODY SHOCK' to 0861740474 to be added to our private WhatsApp group.
The major reason HIIT works so well for dropping body fat is due to the greater calorie burn (or EPOC—excess post-exercise oxygen consumption) that’s maintained after the workout is over.
In other words, you burn more calories and more body fat while you’re sitting around doing nothing. In addition to this increase in resting metabolism, HIIT is effective at enhancing the mechanisms in muscle cells that promote fat burning and blunt fat storage.
30 Minutes HIIT
CORE 10 *MUSCLE 10 - Since high intensity training works more of your muscle than conventional training, you spend less time getting greater benefits. If you have just 10 minutes, you can perform a high intensity weight training session, helping you get fit in just a fraction of the time it used to take.
POWER 10 - Power movements, which focus on speed, agility and explosive power, can give you major 'bang for you buck' when you’re giving all-out effort with high-intensity intervals, you’ll burn more calories than with steady state cardio.
Core 10 - Core strength helps you live an overall healthier, more active life. Your core -- which includes your abs, glutes, hips and back -- works to connect your upper and lower body and to stabilize and balance all of your movements. When you have a strong core, you are less prone to back and lower-body injuries.
After a fantastic workshop at the weekend and a brilliant module, endurance development I'm finally watching and have watched two insightful documentaries and on a day when Jon Jones has been reported to have tested positive for steroids, it's opened my mind to pose so many questions. I have been mesmerised by the science and lengths that has been taken. Accusations made not only to enhance performance to influence political sway. I'm mind blown.
On another note where I can 200% say none of the guys up at the zeus training Zone are on PEDs. They put in a great shift tonight at power hour. It looked that this.
A1- deadlift 5x3
B1- squeeze press 4x12
B2 - flys 4x 12
C1 - inverted row 4x12
C2- reverse fly 4x12
C3 -half kneeling press 4x10 each side
Went ahead and played with the blocks today 🤗
65kg snatch doubles for 4 sets. I tried to do 70kg but it just noped. Still working on my second pull and this time, I'm catching at the bottom and holding it there, something I've been told countless times that I always just forget (sorry coach🙏😥) Clean (1) and Jerks (2) as well at 80kg for 4 sets and 85kg for 2 sets, emphasis still on my shitty dip. Still very inconsistent but you gotta do what you gotta do #volume
#5weekspostpartum and @speedflexcork kicking my ass back into shape 💪
The truth is I debated posting these videos because my bodies not what it once was- my belly jiggles, my thighs meet, I have more back fat than ever before and my weight is almost the same as when I was nine months pregnant!!!! But then I remembered what I have achieved- a gorgeous, handsome baby boy, after a traumatic normal birth. Over the past ten months my body has expanded and changed in ways I never thought possible, of course I wasn't going to bounce back to perfect. I may be a size 8 again but there's too much jiggle and not enough muscle, hence why I've signed up with @speedflexcork to get my body back over the next six weeks. With these high intensity, low impact, fast recovery, fat burning classes it seems alot easier than cardio sessions I done in the passed, no torture and better results 👌
As always I'm honest and open, far from perfect, trying to bust this myth that pregnancy is all sunshine and rainbows, and the lie that immediately post birth your body returns to what we once knew. Both are illusions but I'm here to show you with hardwork you'll be the person you once were, only better and with way more love in your life- your baby boy or girl. .
And just because I'd love some ladies on a mission, some mammies who want there body back or just some downtime, 'KIELY10' for 10% off if you join me for these six weeks 😘