When you realise that work is done and the weekend is here... 💁♀️💃
P.S. other uses of a barbell include all forms of lifting/pressing/squatting... however posing is by far the most effective for some all round SASS 💅 #TopTipsByFlo
👘 @gymshark @gymsharkwomen ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Excited to be working with @nutripink for her very first bikini competition in April time. She is looking and doing absolutely amazing already and can’t wait for the season ahead💪🏽👙
Want to be part of the team? Send me an email at email@example.com I work with any type of fitness goal from fat loss to muscle gain to bikini prep to strength gain. I can help you achieve you fitness goals✨💪🏽
#Repost @nutripink (@get_repost)
Flexing that back 😏💪🏻 So ready for training tonight after 2 rest days!
Don't usually post much work related but...
I've been working with @laylabeatty for about a year now and this Wednesday gone she made me so fucking happy and proud it's unreal!
See Layla as pretty, amazing and fun as she comes across actually suffers with huge confidence issues and the Gym can be somewhat of an ordeal for her.
Too many people/ crowded. Is that person looking at me, are they talking about me, am I doing this right........continuously doubting herself.
Not just in the gym but it also affects her confidence in day to day life.
1 year of training together and this week this incredible young lady came to the gym BY HERSELF and trained WITHOUT ME!
I won't lie I actually felt quite emotional and it's things like this that make my job all worth it.
It's easy to tell people what to do but to try and help someone see their own worth and help with a little beleif in there own ability......😍 What was even better is that she didn't ask me to write her a workout plan. She entered the gym and used her own knowledge to devise her own work out all by herself!
This kind of thing beats any client getting a PB, this is more than just weights, this is a PB In life and something she can hopefully build on.
Layla it's been amazing working with you and you've no idea how happy I was to see you in here training yourself.
You're amazing and capable of so much and just Maybe you're starting to see that!
Happy Fitness Tip Friday! 😁✍🏼💪🏼 Who thinks you can't get in a good, effective workout doing modifications?? 🤔 Me 🤚🏼! Well, I used to believe that if I wasn't doing the exact move the trainer was doing, I wouldn't see progress or get any benefit (can you say perfectionist?😳). WRONG! Yep, that's right...even modified moves will give you a GREAT workout friends! In fact, when you practice the moves at the level YOU are at, you will get THE most from your workout! 👍🏼💯💯💯 And you'll build strength and endurance, and begin to see gains and progress faster than you might think!
How do you know when to modify? When youur starts to suffer, or you cannot do the move with the same depth, or weight, as the trainer. You also avoid injuries by modifying when you need to! Injuries lead to delays, frustrations, and all kinds of other negative stuff so let's avoid that and modify when we need to team!
These moves from tiday's workout were all modified! This isn't race against anyone else, guys. It's about meeting your body where it's at, honoring it, and building strength in a safe, healthy way so we keep you on track and grow beautiful, strong, life changing results and bods so we can keep doing all of those crazy, amazing things we do! 👊🏼💪🏼💯💯🏃🏽♀️💃🏼🕺
This is me at the end of the day post dinner after exactly 1 year of weight training. (Yes I had a couple of breaks from training approx 1 month each). Please excuse 1. My hair (it’s always a mess) 2. granny pants lol. I’ve been eating a lot more these past 2 months (mini bulk). Definitely feel stronger. Current body weight 48kg. Size 6. (Both mean nothing though because I have always been this size). Bust 32 inches. Waist 23 inches. Hips/Bum 34inches. (I only wish I did a full body progress vid a year ago so I could compare). Oh and the music? Why not.
Want to create something tasty for breakfast?🥞
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All you need is:
- 1 egg, 1 banana & @forfitssakeltd chocolate brownie 50g protein!
Mix all the ingredients together in a jug, pour into a pan and cook!
It takes 10 minutes and makes such a difference to your morning, with over 40g+ protein😍
Want to try this amazing protein? Use my code FFSAIMEE15 and get 15% off💃🏻
Day ✋🏼 already! I can’t believe it! Today I’m celebrating the small victories 🏆 like pushing through this initial detoxing phase and sticking to the plan 💯%! Today I have more energy than yesterday and am trusting the process.👌🏼 Leg day. Let’s go! 👊🏼
▫️Body Weight Fluctuation▫️
For anyone who regularly uses the scale to monitor progress, you will be well aware that acute, daily body weight fluctuations (gains and losses) do happen.
To shed some light on some of the possible avenues/factors that can influence body weight fluctuation, I’ve listed some of the more common contributors below:
Fluid Balance - dehydration will cause weight loss as there is less fluid in the body. 1L of fluid equates to approximately 1kg of bodyweight. Likewise, if you consume fluids prior to stepping on the scale, your body weight will increase accordingly.
Salt Intake – salt stimulates thirst and therefore may cause a person to drink more (acute weight gain). Salt also helps to retain water within the body. Therefore, if you eat a particularly salty meal, you are more likely to store body water which could lead to acute weight gain.
Muscle Damage – muscle damage from weight training and exercise can cause inflammation and associated water retention. The subsequent increase in body water can result in acute weight gain.
Carbohydrate Intake – with every 1g of carbohydrate we store in the body (glycogen), we also store 3g of water. So, for example, if you store 300g carbohydrates within your muscles, you will also store an additional 900g water. This equates to an additional 1.2kg of acute body weight gain.
Intestinal Weight – eating a high volume of food, e.g. having a treat meal after a period of dieting, increases the volume of food in the intestines which causes acute weight gain or at least may mask weight (fat) loss.
Stress – last but by no means least, chronic stress can cause changes in certain hormones such as cortisol. Cortisol is involved in regulating fluid balance and therefore may influence bodyweight (e.g. weight gain) through its effect on water retention.
Take Home Message - be sure to use a number of different methods to assess body composition progress and understand the nuances associated with body weight fluctuation. Be mindful, without being obsessive, of minor, normal, day-to-day fluctuations and do not worry about a sudden drop or gain in body weight over a 24-hour period.
You just have to do the best with where you stand.
It's not about being on someone else's level, looking like they do or even being more like them.
It's about owning what you have, knowing where you are at, and pushing yourself from there.
Fight for progress not perfection and enjoy everyday you go one step farther than you did the day before.
When you finally meet your fitness idols in person and you actually look bigger than them... 😎Haters will say this is photoshop 😅.
I might start doing these as a series 😅😅 might do @gabriel_sey_fitness next 🤣.
Ps click my bio link to watch my latest YouTube video @Chillinwithtj 🔥👀👍🏽
@fitconuk @simeonpanda @dedicatednutrition @sp_aesthetics
Another protein cookie to add to our cheat treat section but we're not complaining as these ones from @questnutrition are macrolicious 👌
There's 15g of protein per cookie, less than 1g of sugar and only 250 calories.
They come in 3 tasty flavours: Chocolate Chip, Double Choc Chip and Peanut Butter from only €2.50.
Get them in all our stores now or order online for nationwide delivery via www.bodyfirst.ie with free delivery over €50.
💚feeling positive🤗🤗luv a friday💃🏽
Excited for gym this weekend - always prefer it to a weekday session cos usually just so drained my sessions just aren't as good🏋🏽♀️
plus gona try and add some cardio in so I can eat more ice cream😈
happy belly happy life🤷🏽♀️
Back on the mat after over a week 🧘♀️ I would not have believed you if you would told me I could heal myself naturally from my planters fasciitis 💯
After lots of research and stress I had to try one more thing without heading to the doctor to figure out how to relieve the pain in my foot.. I was so scared about shots, X-rays, meds.. I cannot believe I healed myself on my own.. I’m not a foot doctor I can only explain my experience 🙏
Yoga 🧘♂️ was one of the main ingredients on healing me.. it is hard to slow down but I forced myself to.. with incorporating yoga, foam rolling, massaging my ankle and calf area I healed myself naturally.. So don’t always believe the hype of having to pay for this or that.. decide to be different and try new things.. Yoga is my saving grace in all things inside and out.. when I’m stress or in pain, I pull the mat out.. Yoga is home 🧘♂️ If you need a yoga program I got you.. just send me a message you are worth it 💋
Be open Be brave Be different Be you.
So many products, such little info 🤔You'll be happy to know that we have in depth descriptions of EVERY product available online. From the basic information to the science behind each product. Tap the link in our bio and have a read.
Anyone can give up in life, it’s the easiest thing in the world to do. But to hold it together when everyone else would understand, if you fell apart...that is true strength. Life doesn’t get any easier, you just get stronger. - Greg Plitt
A wee reminder from 2017 for how happy the gym, cycling and hiking makes me. And that doing more of that helps for my productivity for my businesses. I'm back to being 4x week at the gym and it really feels amazing! The past few months I've not had enough time and was "too busy" to go more than 2x week, as I also took a temp Xmas promo job as a fashion consultant for @barbour (still self-employed & being my own boss!) but it affected my mood and productivity. Yes, I have less time to do work when I go to the gym more (a round trip + the session takes 3+ hours for me), but I am motivated and end up doing more in less time, which is essentially better! 👌 In 2018, remember to do more of what makes your heart happy! You'll never regret it! ❤ #2018motivation#2018goals
Breakkyyy 🥑😂 similar to yesterday’s breakfast but instead of egg I’ve got mozzarella to use up which is in my lunch today!! So yummy and fills me up till lunch near enough 😝 wouldn’t usually have roast 2 days in a row but the ripen at home avocados have a shorty shelf life really😂 269 calories I’ve worked it out to be 👌🏼
If you’re searching for that one person that will change your life, take a look in the mirror.
Flash Back Friday & Flex Friday in one ☝️ .
@body_nutrition_ shoot a couple of years ago with @baileyimage .
Check them out and use code CB30 for discount https://www.body-nutrition.co.uk
6 months transformation, 3 months calories deficit and 3 months keto, went from 84kg to 72kg , I did not realise how fat I was, think I need to loose 5 more kg of fat still but will grow some muscle first!
On Thursdays I've made it a habit to acknowledge my blessings-ya know, Thankful Thursday! Today, I'm eternally grateful for the love and support of family and friends who love me and all of my unattractive flaws! 😊🤗💞 I love you all back just the same way! And my team of fabulous Goddesses who are CRUSHING goals like mad! 🔨👏🏼🎉💯💯💪🏼👩🏽🎤👩🏽🎤 Being open to learning more about myself and working at becoming a better me is a blessing I did not see coming 7 months ago. When I took this leap of faith and decided to follow my heart and my passion to be a coach, I thought what the heck, I'll give it a shot! That in and of itself is a blessing guys! Just being open to all of the opportunities that the Universe puts before us! I'm reading another Gabby Bernstein book, Judgment Detox, and noy one chapter in, I've already had so many ah-ha moments it's crazy! Can't wait to see what I learn in the next few weeks!
If you are looking for some good personal development books, I have a big list of them I'd be more than happy to share!
Have a great Thursday friends! 🙏🏼🙏🏼