My return to training post injury!💪😊
Don’t usually make long posts, but here goes ;)
I injured myself over a year ago, 6 bulges in my back which lead to a lot of referred pain, months of physio and stopping what I loved to do most, exercise!
Not being able to exercise affected me both physically and mentally. The benefits of exercise are endless. I went from competitive training 6 times per week to nothing ,this affected my stress and mood levels immensely, I was no longer releasing the endorphins the natural high. I also got scared of hurting my back again so delayed my return to training, but after lots of encouragement from family and colleagues and in particular a well respected personal trainer @anthonyhickeyfitness1 , 2 months ago I started to do personal training with @anthonyhickeyfitness1 ! I have a background in fitness but wanted to make sure my form was perfect to prevent injury, Anthony pushes me when I need to be pushed, respects my limitations and makes every rep count, he has helped me get over my fears of injury and with every session I do I’m getting stronger and so very thankful to him. I’m training again in my favourite gym where I have been a long term member for over 5 years @rawgymsdublin and it feels great.
We only have 1 body to take us through life and we have to take care of it. My body has seen me through 2 child births , karate, athletics, bodybuilding competitions and most importantly it gets me up every morning. Each passing day we are getting older, so we need to keep our bodies and mind fit and healthy and so exercise, stretching, mobility, healthy eating is vital for it. Life is also for living and so rest, relax and having fun is important too :)
Prior to my injury pulls up came easy to me, my 1 rep max was body weight plus 20kg, now I have to respect my limitations , my pull ups are assisted back on resistance bands but each session I’m getting stronger.
Setting goals is a positive step, be realistic in your training plans but make exercise a part of your life!!I’m so happy to be back training @rawgymsdublin with a great trainer, thanks @anthonyhickeyfitness1 and my husband @alexkeegan29 for supporting me all the time x
Day 1 of 116 ✅
Chest and back destroyed going into this prep strong, a little fluffy but full of determination and mindset of a champion 🙈
Hitting that side in the Mecca of East Sussex @physiquesgymbexhill and also where I will be getting ready for my show ! Couldn’t think of any better place 🙏🏻💪🏻
Back session done, about 11 hours later than planned!! Some nice motorists decided to crash into each other on the M50 this morning at about 6.30, which meant I arrived an hour late at the gym- just about enough time to shower and head to the office. Not to worry, adapt and overcome was the call of the day and a bloody good back session was done prior to checking in with the coach!
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Never give up ! Look for what You can do rather what You cant 👊
Aiming for shoulders like @frankthind . Real super/triset workout with amounts of reps filling every part of the shoulder 👊
Thanks for the help My friend 🙏
ERRRRR MAAAA GERRRDDD... My shoulders were on 🔥 tonight. For the first time in a while, I felt strong. Not just physically, but mentally as well. When you feel mentally strong, THAT’S when nothing can stop you! When 💩 comes your way (because it always will at some point), that’s when being mental strength comes in. ______________________________________________________________Find ways and exercises to improve your mental strength. Whether it be self improvement books, working on your relationship with God and trusting Him with every bit of you, journaling, etc. DO IT. What’re you waiting for?! ______________________________________________________________For me personally, I’ve been working on my relationship with God and trusting His path for me and just rolling with it, as well as reading books to help with my weaknesses. I’m not perfect. I’m never going to be perfect. But I’m going to strive to be the best version of myself. I encourage you to do the same! ______________________________________________________________Also, if you’re looking to kill your shoulders, give this workout a try. I’m currently shaking trying to write this. 💀💆🏼♀️ If you do it, PLEASE let me know what you think! I am really working on being more interactive on here and would love to here from peeps. 🙏🏻 #fitness#shoulderworkout#bouldershoulders#workout#fitfam#inspiration#fitspo#bodybuilding#offseason#npc#npcbikini#rawgym#ironfaithfitness#teamironfaith#letsgetit
Delts popping tonight 🙏🏻
Got a nice little 42kg press for 8 tonight ! Well happy with that 😱✅
Going to start dropping the carbs now to start getting rid of that extra water and to start leaning out slowly 💦
HIIT so many benefits to having this in your training plan 💪
🔥Helps build endurance
🔥Burns calories and fat in a shorter period of time 🔥Effective energy use
🔥Burns calories and fat hours after you leave the gym
🔥Lose fat and not muscle 🔥Good for your heart health
Slowly but surely all piecing together nicely 👌🏻 •
This was after the BIG back and bicep session I had last night 💪🏻 •
Starting to slowly cut down now into my show and see how things go and how my physique looks the more it leans out 💦
Delighted to have received my two degrees of both Fitness Instructor and Personal Trainer from the Raw Gym Academy in Dublin! It was an amazing experience where I met friends for life , I am now excited to begin my venture as a Peronal trainer and start my own business in the fitness industry💪🏼 #rawgym#rawacademy#fitness#peronaltrainer
Let's talk about the often neglected muscles in the shoulder. Medial and Rear Deltoid..
So many people don't train shoulders at all. The only work they get on shoulders is anterior delt, and that's only when they work chest. This is why you will see so many people with bad posture, like rounded shoulders..
If you happen to work a desk job, where you are slouched forward for 8 or more hours a day, these two exercises are very important, the rear delt more so than the other. The reason being is that throughout the day normally, you will never perform a movement where you are stretching your arms behind your back and focusing on pinching your shoulder blades together and activating your rear delts. Over time rounded shoulders will lead to a tight back. A tight back will often lead to a hunchback. That may sound dramatic but unfortunately it's true.
Being in this industry the last 9 years I would say 8 out of every 10 people I have trained have suffered with this problem. I have had clients wince in pain when I try to pull their shoulders blades together on a pull exercise. This shouldn't happen. You should be able to pull your shoulder blades together without any issue. If you have this problem you should fix it. Have a chat with a physio. Work on flexibility or muscle activation for 20-30 minutes before you touch a working weight..
Make no mistake, this problem will affect your squat, your deadlift, your bench, to be honest it will affect almost every exercise you can think of. And it will become more of a problem as you get older, so address and fix the issue now..
Ps, I am not Elton John. I didn't do an outfit change. These are two separate days. I'm no #instahun ..