Little snip from the last lower body session with my client Nigel. ✔️
When implementing unilateral (one side of the body) movement patterns you can often uncover imbalances that a bilateral (both sides. i.e barbell back squat) movement pattern can disguise.
Here, we are aiming to eradicate a slight knee valgus (knee caving in) that Nigel has. Adding the band creates tension and tries to pull the knee inward. Nigel needs to fight against this pull. Automatically his left glute is activated and focus is placed on knee stability, keeping it strong and inline with toes. ✔️
Over time, with continued awarness and development, this issue should disappear and Nigel's knees will be strong and healthy. Meaning, 5-a-side footy with the lads on a Wednesday night, will continue.
FEEL THE FEAR; DO IT ANYWAY
You may have seen my post last week about feeling the fear. It's something that holds me back from sharing alot with you guys. And I don't mean that as in I hide things, I mean that as in I have so much passion and knowledge in regards to health and fitness and I just never share it. Because to me I'm just a nobody, who would want to hear what I have to say. But these 2 here @mrflye and @vivenne_93x they made me promise I would begin to. I've held off all week and after a set back in my studies I've decided it is time to just go for it. #BELIEVEINYOURSELFIE
As I stand in my pink fluffy flip flops after a killer sesh 😂.
Remember your weekend is roughly 40% of your week.
.How many of us get to Friday and think 'treat yoself' and say yes to the work treats, yes to a Friday night munch, the Saturday morning brunches followed by tray bakes and a cheeky takeout that night?.
Now I'm all about balance and need some chocolate in my life errrday as this helps me stay on track but remember to reset each meal and snack as a new opportunity to fuel your body instead of falling completely off the bandwagon. Have your treats planned so you know exactly what you want rather than saying yes to everything and for the sake of it.
I find a Saturday morning workout usually helps me maintain a good routine and sets me up for the day so I squeezed in another cheeky leg sesh this week before a busy day.
🙅🏻activation- 2x20 RB fire hydrants.
🙅🏻3x15 RB raised glute bridges.
🙅🏻Triset: 12x4 DB stiff deadlifts, superset lying leg curl superset BB hip thrusts.
🙅🏻12x3 Smith machine sumo squats superset 12 lunge pulses each side.
🙅🏻12x3 Bulgarian split squats superset jump squats.
Rise and grind lovelies 😘
Train like a hero!
These are official D.C. Comics merchandise shakers from @perfectshaker.
Choose from Superman, Supergirl, Wonder Woman or Batman.
Get in our stores or online at www.bodyfirst.ie/product-tag/perfectshaker
Your breakfast lays the foundation for how you feel for the day including your energy levels and mood.
I was feeling something sweet & light this morning so opted for a nourishing frozen smoothie bowl with skyr yoghurt,raspberries, grapes and coconut almond butter.
Roughly 1 in 4 of people in the U.K are always 'dieting'😩.
Instead of a dieting mindset I like to teach people how to shift their mindset to eating mindfully. This includes.
🍓Learning about nutrients and their functions.
🍓Focusing on health and performance rather than numbers/kcals.
🍓Fueling your body- not depriving.
🍓Learning about acceptance and forgiveness- there is no such thing as 'perfection' so why do we always aim for it?.
🍓It's lifelong and there are no 'rules' break or good or bad foods.
🍓For example your body does not see chocolate as 'bad' it sees nutrients such as sugar which gives us energy and fat which helps absorption of vitamin A,D,E &K. There is no such thing as a 'bad food'!.
🍓Its about finding pleasure in foods rather than fearing food or feeling guilty.
So shift your focus from a 'dieting' mindset and into a mindful mindset. Look at food as fuel, nourishing and what it can do to enhance your health,performance and mood 🍍. .
It all starts by loving yourself guys and wanting to be the best version of you that you can 🌟.
Have a wonderful Friday. #foodforthought#mindfulness#dietitian#nutritionist
Welcome to the @grenadeofficial family, the new Chocolate Chip Cookie Dough Carb Killa protein bar.
Tastes sooo good but wouldn't expect anything less from Grenade 👌
Get in all our stores now in Clontarf/Ranelagh/Swords or online at www.bodyfirst.ie/product-tag/Grenade
New facebook post alert. It's got nothing to do with me doing pushups with no top on either. Just wanted people to know I was in the gym today, doing training...with no top on for instagram.
Link is in my biograph.
Happy Hump day my beautiful fitfam💃🏻.
I hope everyone's having a productive week and smashing their workouts👊🏻.
I feel like I'm falling back in love with the gym again after having a bit of a break from weight lifting. I usually have to change up my routine every couple of months as I get a bit bored and don't enjoy it.
As a tradition I usually train legs on hump day (as it's only polite) 🍑🍑🍑.
This workout literally made my legs cry today.
🍑Activation: 2x 20 RB crab walks.
🍑3x12 fire hydrants each leg.
🍑Back pulse squats 15,12,10,8,6 (increase weight at each set) superset with 5x12 barbell hip thrusts.
🍑5x12 sumo deadlifts superset with barbell static lunge pulses x15 each leg.
🍑4x12 lying leg curl superset with 12xleg extensions.
🍑Triple dropset leg press🙈. 10 heavy,drop weight x10, drop weight x10. Repeat X3.
This was vile but totally worth the booty pump after🔥💦. #glutes#workout#strong
Get off your phone and stop comparing yourself to Instagram models. You are setting yourself up to fail. .
Most fitness models will never be in shape all year round- they go through phases of cutting, bulking, peaking, dieting, re-feeding and more. So those filtered images you'll see plastered all over your Instagram feed are there to make you feel like shit so you'll buy whatever product or brand the model is endorsing.
For the non-fitness models who spend hours contouring to look good in their latest glute selfie... stop, please just stop. Noone walks around with their hips rotated ridiculously, pouting and actively hyper extending their electors all the time, so yeah of course your bum will look bigger if you poke it out 45 degrees in the air. Also, when training legs, we also have quads- quads are awesome too. .
This post is for the girl who is tied down with comparing herself to unrealistic images & who sets herself expectations beyond what she can achieve at the gym. Your body is awesome- stop letting social media define who you want or aspire to be. .
Rant over for today :) .
Thanks to @kineticasports, win TWO tickets to the @hellandbackrun at the Killruddery Estate, Bray, Co. Wicklow on Saturday 9th September.
LIKE this post and tag a friend who you'd like to do the challenge with 💪
"If information was the answer then we would all be billionaires with perfect abs. It's not what you know. It's what you DO consistently".
Wise Words from Tim Ferris pondering over this mornings heavenly chocolaty bowl 🙌🏻. Turn good intentions into lifelong habits that you can stick to. That's where the true magic lies🌟.
Train with me Tuesdays👯.
Cardio, Liss, Hiit, Weights do whatever the hell you love and enjoy it! The best exercise routine is one that fits into your lifestyle and you can maintain. Ask yourself could I see myself doing this in 3years? That's when you know it's a life long exercise routine🙌🏻.
Today I was feeling something sweaty & quick so opted for a plyometric hiit style workout 😅.
💦10 Burpees to right Jumping lunge.
💦15 press up jacks.
💦10 burpees to left jumping lunge.
💦10 spider press ups.
💦15 squat thrusts.
💦40 mountain climbers.
💦30 Russian twists with KB.
Rest 30 seconds & Repeat X3.
(or x4 for the ultimate burn 🔥).
Happy Tuesday lovelies 💘.
What a day, place was pumping and the speakers were excellent.. great content and I feel everyone took something from it. To say I'm proud of club vo2 and the vo2 team is an understatement. The future of Fitcom is exciting, great to give something back to an industry and helps so many. Thank you to all involved today. Top people
...for the next level in health and fitness? ✨
Over the last few years we have witnessed a huge growth in the health & wellness and diet & fitness industries. I have noticed that a lot of this seems to be based on the aesthetic, how our bodies look as opposed to how they function. This has resulted in many women injuring their bodies, whether muscular skeletal injuries or deeper problems with their digestive and/ or reproductive systems or mental health. ✨
Diet trends often contradict each other but they all have a common theme, reduce calories to lose weight. I don't see a diet or lifestyle change that is aimed at nurturing and supporting the digestive system - a healthier digestive system will reduce cravings, balance weight, give more energy, reduce bloating and of course support the rest of the body. ✨
Don't get me wrong, I think it is great that we are all taking an interest in our health and realising that it is our own responsibility, but I feel it needs to go deeper. It's now time to bring the focus to the next level, the inner level that no one sees but that's at the core of our wellbeing. ✨
I believe we can help ourselves from the inside out by listening, understanding, nourishing and nurturing. Yes, women sometimes need some help from me but I aim to educate them and give them tools so that they can take care of themselves at home. ✨
Are you ready to join me?
Buddha Bowl Behavior 🥙.
🥙This is what 90% of my dinners look like. When your in a hurry, hangry and fancy a bit of everything Buddha bowls are the dream 🌟.
🥙Whipped up in under 15mins. The base is a coconut rice and butter bean stirfry with lots of veg cooked in a satay sauce (made with pb fit, ginger, soy sauce &chili flakes). I then threw the contents of my fridge on top; sweetcorn, boiled eggs, mixed leaves, grapes, black beans, feta and a dollop of salsa.
🥙Today is a rest day for me,so I'm listening to my body and chilling out. Remember rest days are when your body repairs itself and the real magic happens ✨🙏🏻.
🥙 I also had a busy and exciting day in work moving offices to Belfast, so I'm looking forward to exciting new things with work 🙌🏻. Hope everyone had a busy and productive Monday!
Hitting up dem abs with @chrissy_apollo_fitness. Hanging leg raises. They hurt. They hurt bad. Plenty of work put in this morning. Do whatever works best for you. I feel this exercise challenges me, and I feel the muscle connection with the movement. If certain exercises challenge you to the point where you don't feel you are properly performing it and/or it's not targeting the desired area, then mix it up and find what works best for your body and abilities. There are a ton of exercises out there, and not it's not one exercise fits all. Allow yourself time to grow, before you move on to more challenging exercises.
Here we go, another batch of cheap Quest boxes!
These bars are best before or short-dated and normally fly out when we do this from time to time so it's first come, first served.
Boxes contain 12 bars, end of July '17 Strawberry Cheesecake are €9.99, Sept '17 Oatmeal Chocolate Chip are €12.99, Oct '17 White Chocolate Raspberry, Peanut Butter Supreme, Vanilla Almond, Double Chocolate Chunk & Chocolate Brownie are €16.99, all reduced from €29.99.
These are all available online now at www.bodyfirst.ie/product-tag/quest but you can only get White Choc Raspberry, Vanilla Almond & Strawberry Cheesecake in store.
Attention Span and Connection .
Fantastic day yesterday at FITCOM. If yesterday was anything to go by, next years event is going to be off the charts. Was great to meet up and chat with so many like-minded individuals. Always a pleasure listening to the words that come out of @philgraham01 mouth and @mrflye added awesome content with a very personal touch that was bang on and will be acted upon. It's all on board. 👍🏼
Massive congrats to Dee and Marty for nailing it in such a short space of time 💥
Ps did the CuzzieCurl go viral?? 👀
One for the girls... 💁🏼👯🙋🏼
For most women, we are often stuck with idea that training or working out is a chore. It's something we don't want to do but feel as though we have to
However, training will teach you so much more about yourself than just how to get in shape. .
Training and working out can be an outlet from the outside world. It can suppress negative thoughts & teach you how to be stronger when you think you can't. It pushes you, drives you and makes you mentally tougher. It also helps us sleep better and is proven to have a positive impact on those suffering from depression or anxiety.
On a more personal note, and as a female fitness coach, I know how hard it is to drag yourself through those doors at the gym, or grabbing those trainers for a run or walk..... but speaking from experience, once you get in & get it done, you feel so much more accomplished & productive throughout the day.
As girls, it's important to understand that we are all on the same journey; the gym is intimidating even for me at times, but know that there are so many other women on the same journey, battling the same demons & inspiring each other to be stronger, more successful and ultimately invincible. We do rule the world after all 👌🏻
So, before you think that the gym or working out is just for those girls who want to look better and have barbie bodies, know that for most of us, it's a place where we are just trying to feel empowered, motivated and inspired. There is so much more to learn about training that just how to get in shape. .
If you ever need a push in the right direction, message the page, comment or DM and one of the female coaches will be in touch with how to start your journey or get involved in fitness and training. 👍🏻
Great vibes today at @clubvo2 | @fittingfitness_ Fitcom. A positive direction for a great industry. Thank you to everyone that made this what it was, from the speakers, to the sponsors and every open minded person there with the desire to connect with others. Looking forward to more events. Onwards and upwards @philgraham01 @matthewmcmahonfitness @rosco_creative @rosco_strength @martinharrison01 @mrflye #NIFitFam#fitfam#fitness#fitcom#Community#strength#strong#fittingfitness#gym#workout
Nourish Me Bowl Sunday 🥗.
🥗Craving all the veggies today after a few too many glasses of vino last night 🍸🍾 (yes I am that weirdo who actually craves & LOVES veg).
🥗Here we have oven baked pepper and garlic salmon, soy and honey baked aubergine on a bed of basil pesto wild rice, courgetti, peas, black means, mushrooms and feta.
🥗When I create meals I switch my focus from the quantity of calories to the quality of calories.
🥗Focus on lean protein, wholesome carbs, healthy fats and lots of veg at every meal.
🥗These are the type of foods high in vitamins and minerals, that makes you strong, gets you lean, gives you energy, nourishes your mind & body and keeps you healthy & out of hospital 🙏🏻.
Easy like Sunday mornings....🥞🌈.
👯Despite feeling a little bit delicate today I dragged my butt to the gym for a girlie date with the fab @eatliftglow_. She is literally my life twin, we are so similar it's scary 😂🙏🏻.
👯We opted for a full body superset style workout so we could finish and get pancakes as quickly as possible 🙊. The workout was.
👯Warm up crab walks 2x20.
👯3x12 heavy KB goblet squats superset with barbell straight legged deadlifts.
👯20 jumping lunges superset with 12x barbell hip thrusts. X3.
👯Triset: 3x12 barbell shoulder press superset barbell bent over row superset dumbbell tricep extension.
👯3x12 tricep pushdown superset reverse lateral pull down.
👯3x12 cable crunch for a lil ab burnout 🔥.
Warning workout must be followed by a stack of choc orange pancakes from @tonyandjens 👌🏼.
👯Hope you all have a slow relaxing day. My plans are to chill, meal prep, read and catch up on some YouTube 🤓. #fullbodyworkout#sundaybrunch#sundayvibes
Busy = success & popularity?
🌈I used to be one of these people who jam packed their weekends saying yes to everything, having to fill every moment with a fun-filled activity. Sound familiar?
🌈I soon realized how little time I had to myself. It's so important to take time to yourself to relax & recharge your own mental state. .
🌈We spend all of our time giving energy to everyone else. If we don't take time to ourselves we can't stop to look around and appreciate what we got. We need to renew our energy everyday. .
🌈Sooooo..... learn to resynthesis your energy, have a slow day to relax and unwind and have some time to yourself, whether it's going to the gym, having coffee by yourself, reading or by enjoying a big bowl of banana nice cream 🙌🏻😂. #happysaturday
At home booty burner 🍑🍑🍑.
🍑Introducing resistance bands, plyometric movements and spending time activating my glutes has been the best thing I have ever done for toning my legs.
🍑This workout can be done at home as a full workout, as leg activation or as a booty pump at the end 🔥.
🍑All exercises completed with a resistance band. The thicker and tighter the better 😩.
🍑2x20 fire hydrants each side.
🍑2x25 kickbacks each leg.
🍑3x20 clams per side.
🍑3x20 Raised glute bridges.
🍑3x20 Raised glute bridges + abduction.
🍑2x50 frog pumps.
🍑Finisher: 15jump lunges superset with 15 jump squats x3.😈
Are you waiting for the 'perfect time' to start?
I'll start when......
•I go food shopping.
•I sign up to the gym.
•when I've more time.
•when I write down all my workouts.
As humans we are always waiting for that for that perfect time. But why?.
There is no perfect time. There never will be. Take and make your perfect time. Hunt for it and chase it. The perfect moment is now, here today. All you have to do is start 👊🏻. .
Start small and set small goals to chase even bigger dreams 🌟