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⚫️—⚫️ add this kettlebell 21’s  variation to your biceps' routine. Set up: I use a 10lbs weighted bar and insert both ends through the handles. Here’s a refresher 🧠 The number "21" is the number of total reps you do in one set. "21" is divided into three 7-rep segments that target the entire bicep;
1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up. #elbowflexion #bicepcurls #21sbicepcurls #bodybar #weightedbar #kettlebelltraining #kettlebellsport #kettlebellstrength #teampowers #engagedacore #livephierce #phiercefuel #coachpowers #gymboxofficial #tribecahealthandfitness ##nyctrainer #kettlebellcertified #armdayworkout
⚫️—⚫️ add this kettlebell 21’s variation to your biceps' routine. Set up: I use a 10lbs weighted bar and insert both ends through the handles. Here’s a refresher 🧠 The number "21" is the number of total reps you do in one set. "21" is divided into three 7-rep segments that target the entire bicep; 1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level). 2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level). 3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up. #elbowflexion  #bicepcurls  #21sbicepcurls  #bodybar  #weightedbar  #kettlebelltraining  #kettlebellsport  #kettlebellstrength  #teampowers  #engagedacore  #livephierce  #phiercefuel  #coachpowers  #gymboxofficial  #tribecahealthandfitness  ##nyctrainer  #kettlebellcertified  #armdayworkout 
Awesome training with my trive this morning at GYMBOX STRATFORD CITY
👏💪👏👏👏💪💪💯
-@lunardebatista @ruzie__
@xsarahsulx @branko_granko77

BUILDING STRONG AND FUNCTIONAL BODIES 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥
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For more details contact me @monifitsanchez_ -
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#functionalfitness#functionaltraining# #functionalstrength#classtraining#core#abs#athelets#sundaytraining#strong#sixpack #challenge#chestworkout#pushup #kettlebell#kettlebellworkout#corestrength#corestrengthening#gymboxstratford#gymboxofficial#getstronger#shoulders#effectivetraining#gymrat#fitwoman#fitnees#lowerbodyworkout#legworkout#consistency
Awesome training with my trive this morning at GYMBOX STRATFORD CITY 👏💪👏👏👏💪💪💯 -@lunardebatista @ruzie__ @xsarahsulx @branko_granko77 BUILDING STRONG AND FUNCTIONAL BODIES 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥 - - For more details contact me @monifitsanchez_ - - - #functionalfitness #functionaltraining # #functionalstrength #classtraining #core #abs #athelets #sundaytraining #strong #sixpack  #challenge #chestworkout #pushup  #kettlebell #kettlebellworkout #corestrength #corestrengthening #gymboxstratford #gymboxofficial #getstronger #shoulders #effectivetraining #gymrat #fitwoman #fitnees #lowerbodyworkout #legworkout #consistency 
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PHOTO SHOOTS....Coming Soon !!
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I can't think of a better way to celebrate your amazing transformation than to offer you a photoshoot as a permanent reminder for all your hard work.
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Even if you don't  train with me but are interested in a photoshoot or video for yourself or your client please let me know. If I can help I will.
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Special thanks to the amazing team over @mob45official  for being so helpful and @all_about_the_training for stepping in last min to help.
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Keep watching for more shoots soon to come.
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Contact me for a personal training session. -----------------------////--------------------------------
#boxing #ufc #glutes #squats  #weightloss  #burncalories #bjj #fatloss #strengthtraining #strengthandconditioning #fighter #combatsport #fitnessmotivation #weightloss #shredded #lean #gymboxofficial #bodytransformation #nutrition #diet #lean #muscles #personaltraining #strengthtraining #mmatraining #deadlift #squat #bench #benchpress
. . PHOTO SHOOTS....Coming Soon !! . . I can't think of a better way to celebrate your amazing transformation than to offer you a photoshoot as a permanent reminder for all your hard work. . . Even if you don't train with me but are interested in a photoshoot or video for yourself or your client please let me know. If I can help I will. . Special thanks to the amazing team over @mob45official for being so helpful and @all_about_the_training for stepping in last min to help. . . Keep watching for more shoots soon to come. ------------------------////------------------------------- Contact me for a personal training session. -----------------------////-------------------------------- #boxing  #ufc  #glutes  #squats  #weightloss  #burncalories  #bjj  #fatloss  #strengthtraining  #strengthandconditioning  #fighter  #combatsport  #fitnessmotivation  #weightloss  #shredded  #lean  #gymboxofficial  #bodytransformation  #nutrition  #diet  #lean  #muscles  #personaltraining  #strengthtraining  #mmatraining  #deadlift  #squat  #bench  #benchpress 
I've been training with @amishabagri for over four years and our energy is still as fresh as the day we started.
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Recording testimonials is great way to get client feedback. 
Don't just focus on what they say but take into account whats not said.
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Although we like to think RESULTS are all that matter, whenever I hear a testimonial devoid of any emotion and is presented like someone reading data off a spreadsheet I question did they enjoy the experience..."I was 30% body fat and now I'm 8" etc, Tells me nothing of the journey they took to get there.
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The experience/journey has to be enjoyable and keep you motivated. It's much easier to stick to a process you love than to one you hate especially when  you have the right coach and you both can achieve the same results.
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keep challenging me and pushing @amishabagri we both grow stronger from it. . ------------------------////-------------------------------
Contact me for a personal training session. -----------------------////--------------------------------
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#boxing #ufc #glutes #squats  #weightloss  #burncalories #bjj #fatloss #strengthtraining #strengthandconditioning #fighter #combatsport #fitnessmotivation #weightloss #shredded #lean #gymboxofficial #bodytransformation #nutrition #diet #lean #muscles #personaltraining #strengthtraining #mmatraining #jumprope #skipping #inshape
I've been training with @amishabagri for over four years and our energy is still as fresh as the day we started. . . Recording testimonials is great way to get client feedback. Don't just focus on what they say but take into account whats not said. . . Although we like to think RESULTS are all that matter, whenever I hear a testimonial devoid of any emotion and is presented like someone reading data off a spreadsheet I question did they enjoy the experience..."I was 30% body fat and now I'm 8" etc, Tells me nothing of the journey they took to get there. . . The experience/journey has to be enjoyable and keep you motivated. It's much easier to stick to a process you love than to one you hate especially when you have the right coach and you both can achieve the same results. . . keep challenging me and pushing @amishabagri we both grow stronger from it. . ------------------------////------------------------------- Contact me for a personal training session. -----------------------////-------------------------------- . #boxing  #ufc  #glutes  #squats  #weightloss  #burncalories  #bjj  #fatloss  #strengthtraining  #strengthandconditioning  #fighter  #combatsport  #fitnessmotivation  #weightloss  #shredded  #lean  #gymboxofficial  #bodytransformation  #nutrition  #diet  #lean  #muscles  #personaltraining  #strengthtraining  #mmatraining  #jumprope  #skipping  #inshape 
About yesterday..🍑🧡
"The greatest feeling you can get in a gym or the most satisfying feeling you can get in the gym is the pump. Let's say you train your biceps, blood is rushing in to your muscles and that's what we call the pump. Your muscles get a really tight feeling like your skin is going to explode any minute and its really tight and its like someone is blowing air into your muscle and it just blows up and it feels different, it feels fantastic. It's as satisfying to me as cumming is, you know, as in having sex with a woman and cumming. So can you believe how much I am in heaven? I am like getting the feeling of cumming in the gym; I'm getting the feeling of cumming at home; I'm getting the feeling of cumming backstage; when I pump up, when I pose out in front of 5000 people I get the same feeling, so I am cumming day and night. It's terrific, right? So you know, I am in heaven."
Arnold Schwarzenegger 
#arnoldschwarzenegger #bodybuilding #gymboxofficial #gymboxfarringdon #pumpchasers #gymfun #fitfam #gymclass #gymshark #gymoutfits #pump #feelingsexy #selfconfidence #loveyourself #healthylifestyle #butt #bigbootygirl #glutes
About yesterday..🍑🧡 "The greatest feeling you can get in a gym or the most satisfying feeling you can get in the gym is the pump. Let's say you train your biceps, blood is rushing in to your muscles and that's what we call the pump. Your muscles get a really tight feeling like your skin is going to explode any minute and its really tight and its like someone is blowing air into your muscle and it just blows up and it feels different, it feels fantastic. It's as satisfying to me as cumming is, you know, as in having sex with a woman and cumming. So can you believe how much I am in heaven? I am like getting the feeling of cumming in the gym; I'm getting the feeling of cumming at home; I'm getting the feeling of cumming backstage; when I pump up, when I pose out in front of 5000 people I get the same feeling, so I am cumming day and night. It's terrific, right? So you know, I am in heaven." Arnold Schwarzenegger #arnoldschwarzenegger  #bodybuilding  #gymboxofficial  #gymboxfarringdon  #pumpchasers  #gymfun  #fitfam  #gymclass  #gymshark  #gymoutfits  #pump  #feelingsexy  #selfconfidence  #loveyourself  #healthylifestyle  #butt  #bigbootygirl  #glutes 
Big shoutout to @mark_prouse  even though we are posting this late , this marks DEXA scan results which is method that is 99.9% accurate to find out your body fat and muscle mass percentage so we have manage to add on solid 2.176KG of muscle in 5 months also we lower the body fat as well so no more to say hard work always pays of and also having a good coach 😂 only kidding @mark_prouse  its all your hard work 😬😈💪🏽#proofisinthepudding #judgedbyresults #lifeisshortlivelove #grinding @gymboxofficial  @mrolympiallc @npcnewsonlineofficialpage #gymboxofficial #gymboxvictoria #npc #classicphysique #bodybuilding #aesthetic #mrolympia #instafit #londonpt #uk #london #leadbyexample #vpt #strengthandconditioning #coach
Big shoutout to @mark_prouse even though we are posting this late , this marks DEXA scan results which is method that is 99.9% accurate to find out your body fat and muscle mass percentage so we have manage to add on solid 2.176KG of muscle in 5 months also we lower the body fat as well so no more to say hard work always pays of and also having a good coach 😂 only kidding @mark_prouse its all your hard work 😬😈💪🏽#proofisinthepudding  #judgedbyresults  #lifeisshortlivelove  #grinding  @gymboxofficial @mrolympiallc @npcnewsonlineofficialpage #gymboxofficial  #gymboxvictoria  #npc  #classicphysique  #bodybuilding  #aesthetic  #mrolympia  #instafit  #londonpt  #uk  #london  #leadbyexample  #vpt  #strengthandconditioning  #coach 
A comparison shot from when I first started training again in June/July to today on the left I was 132kg and my chest and waist measurements were embarrassing, today I am around the 116/117kg mark having lost 5 inches off my waist and 4 inches off my chest, looking leaner and feeling stronger. Still have a long way to go another 16kg to loose but I’m committed to the game and will get there. #biggertobigtosmall #bodyischanging #caloriedeficit #gettingfit #transformingmybody #transformation #progress #bellybegone #fatloss #weightloss #lookingbetter #feelingbetter #selfimprovement #leanerme #strongerme #weighttraining #bodytransformation #diet #training #gettingitdone #leaner #hastobedone #fitness #health #weighttraining #gymbox #gymboxofficial #gymboxfarringdon
A comparison shot from when I first started training again in June/July to today on the left I was 132kg and my chest and waist measurements were embarrassing, today I am around the 116/117kg mark having lost 5 inches off my waist and 4 inches off my chest, looking leaner and feeling stronger. Still have a long way to go another 16kg to loose but I’m committed to the game and will get there. #biggertobigtosmall  #bodyischanging  #caloriedeficit  #gettingfit  #transformingmybody  #transformation  #progress  #bellybegone  #fatloss  #weightloss  #lookingbetter  #feelingbetter  #selfimprovement  #leanerme  #strongerme  #weighttraining  #bodytransformation  #diet  #training  #gettingitdone  #leaner  #hastobedone  #fitness  #health  #weighttraining  #gymbox  #gymboxofficial  #gymboxfarringdon 
“BELIEVE YOU CAN AND YOU ARE HALF WAY THERE” - T.Roosevelt
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🎥 @ramblinart & @art_daido .
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#strengthtraining #gymboxofficial #gymboxstratford #london #aesthetic #fitnessmotivation #dedication #inspiration
HIPS DON’T LIE 💃🏼
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Thursday throwback dancing with the beaut @jamesleedawkins and @sharolriedewald in @_houseofj_ . All the 🍑 shaking 🤣 Can’t wait to dance with you this eve J and check out the new @gymboxofficial Cannon Street 😍 it’s been too long!!! 💃🏼💃🏼💃🏼
HIPS DON’T LIE 💃🏼 • • • Thursday throwback dancing with the beaut @jamesleedawkins and @sharolriedewald in @_houseofj_ . All the 🍑 shaking 🤣 Can’t wait to dance with you this eve J and check out the new @gymboxofficial Cannon Street 😍 it’s been too long!!! 💃🏼💃🏼💃🏼
Shots from today’s deadlift session got 185 for 3 and 190 for 2 (sets 6 and 7) not the greatest form in the world so will be backing off a bit next week to improve on it, still glad I got it done, and before people comment I carry a lot of fat in my back so it my form looks worse then it actually is, will be backing off next week though for sure as I want to get it cleaner. #transformingmybody #gettingfit #caloriedeficit #bodyischanging #biggertobigtosmall #deadlift #lightweight #weightlifting #powerlifting #leanerme #strongerme #manitwastough #powerbodybuilding #7x4 #7sets #liftingheavythings #deadweight #soonhit200kg #bodytransformation #hastobedone #willfeelthatinthemorning #gymbox #gymboxfarringdon #gymboxofficial
Shots from today’s deadlift session got 185 for 3 and 190 for 2 (sets 6 and 7) not the greatest form in the world so will be backing off a bit next week to improve on it, still glad I got it done, and before people comment I carry a lot of fat in my back so it my form looks worse then it actually is, will be backing off next week though for sure as I want to get it cleaner. #transformingmybody  #gettingfit  #caloriedeficit  #bodyischanging  #biggertobigtosmall  #deadlift  #lightweight  #weightlifting  #powerlifting  #leanerme  #strongerme  #manitwastough  #powerbodybuilding  #7x4  #7sets  #liftingheavythings  #deadweight  #soonhit200kg  #bodytransformation  #hastobedone  #willfeelthatinthemorning  #gymbox  #gymboxfarringdon  #gymboxofficial 
Huge acknowledgement to Gigi ‼️
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“Ive really started to feel GOOD in MY BODY recently for the FIRST TIME in my life“
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It wasn’t easy for Gigi, she used to hate exercising .
On her first session we had to call in quits after one round of a Met Con, she was massively struggling 🤮
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Since than she has put in CONSISTENT hard work & showed up to each session with FULL EFFORT .
Now she blasts through 5 rounds & is lifting serious weight🏋️‍♀️
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How she did it⁉️
✅SUSTAINABLE eating habits, Gigi still eats all the foods she enjoys
✅ACCOUNTABILITY, its easier to stay COMMITTED when your coach is waiting for you
✅STRUCTURED programme, tailored to her goals
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Massive congrats to Gigi for transforming your CONFIDENCE & staying DEDICATED to achieving your goals .
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👆If YOU are an action taker like this HIGH ACHIEVER is, click the link in my bio to apply to join the Boss Your Body Blueprint!👆
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#fitnessforprofessionals #onlinecoach #transformationjourney #gymboxofficial #womenlawyers #lawyerlife #bosslady #professionals #ceo #personaldevelopment #success
Huge acknowledgement to Gigi ‼️ . “Ive really started to feel GOOD in MY BODY recently for the FIRST TIME in my life“ . It wasn’t easy for Gigi, she used to hate exercising . On her first session we had to call in quits after one round of a Met Con, she was massively struggling 🤮 . Since than she has put in CONSISTENT hard work & showed up to each session with FULL EFFORT . Now she blasts through 5 rounds & is lifting serious weight🏋️‍♀️ . How she did it⁉️ ✅SUSTAINABLE eating habits, Gigi still eats all the foods she enjoys ✅ACCOUNTABILITY, its easier to stay COMMITTED when your coach is waiting for you ✅STRUCTURED programme, tailored to her goals . Massive congrats to Gigi for transforming your CONFIDENCE & staying DEDICATED to achieving your goals . . 👆If YOU are an action taker like this HIGH ACHIEVER is, click the link in my bio to apply to join the Boss Your Body Blueprint!👆 . . . . #fitnessforprofessionals  #onlinecoach  #transformationjourney  #gymboxofficial  #womenlawyers  #lawyerlife  #bosslady  #professionals  #ceo  #personaldevelopment  #success 
I see lots of physique coaches using plyometrics as a substitute for cardio to burn fat. Bad idea! Plyometric exercises are designed to increase muscular power by taking advantage of the stretch shortening cycle, which involves rapid transition from eccentric to concentric actions. If you attempt to perform them in manner designed to increase fat burning, you'll necessarily compromise the ability to initiate the stretch shortening cycle. Worse, you're likely to compromise form as fatigue sets in, thereby increasing the risk of injury. Take home: Perform plyos if you want to develop explosiveness, not to get shredded. If you want to optimize fat loss, focus on diet and then selectively add in cardiovascular exercise as warranted in the context of your training program.
#repost #get_repost @bradschoenfeldphd #plyometrics #plyometricstraining #musclepower #strengthtraining #strengthandconditioning #fatloss #cardio #hiitworkout #personaltrainer #nutritioncoach #onlinecoaching #life #weightlosscoach #energiefitness #gymboxofficial #thegym #gymsharkwomen #happy #puregym #crossfit #performance
I see lots of physique coaches using plyometrics as a substitute for cardio to burn fat. Bad idea! Plyometric exercises are designed to increase muscular power by taking advantage of the stretch shortening cycle, which involves rapid transition from eccentric to concentric actions. If you attempt to perform them in manner designed to increase fat burning, you'll necessarily compromise the ability to initiate the stretch shortening cycle. Worse, you're likely to compromise form as fatigue sets in, thereby increasing the risk of injury. Take home: Perform plyos if you want to develop explosiveness, not to get shredded. If you want to optimize fat loss, focus on diet and then selectively add in cardiovascular exercise as warranted in the context of your training program. #repost  #get_repost  @bradschoenfeldphd #plyometrics  #plyometricstraining  #musclepower  #strengthtraining  #strengthandconditioning  #fatloss  #cardio  #hiitworkout  #personaltrainer  #nutritioncoach  #onlinecoaching  #life  #weightlosscoach  #energiefitness  #gymboxofficial  #thegym  #gymsharkwomen  #happy  #puregym  #crossfit  #performance 
Natalieeee!! Proud of you!  Keep going!😍
🏋️‍♂️🏋️‍♀️ book now your free lesson with me!!
#personaltrainer #london #bank #gymboxofficial
Split your way into Wednesday!
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Don’t forget there’s still 5 more days for the EARLY BIRD rate £21 for a 2 hour BACKBENDING workshop on 1 Dec at The Bridge, Southwark.
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2pm - 4pm
PM or email to reserve your spot
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Split your way into Wednesday! 🙌🏻 Don’t forget there’s still 5 more days for the EARLY BIRD rate £21 for a 2 hour BACKBENDING workshop on 1 Dec at The Bridge, Southwark. • 2pm - 4pm PM or email to reserve your spot ☺️☺️☺️
Here’s some variants for glute isolation. My description for this is garbage but more of a run down check out super Physio @finolaphysio this a first in a weekly series by my self and Finn so keep those eyes peeled 👌🏿😘🧐❤️💀. #fitfam #instafitness #beastmode #gym #instafit #fitnessaddict #active #bestoftheday #instadaily #fitnessfreak #health #healthylife #eatclean #fitspo #abs #foodgasm #lifestyle #diet #instahealth #wellness #getmoving #glutesworkout #physiotherapist #gymboxofficial #drillsergeant #bunofsteel
Here’s some variants for glute isolation. My description for this is garbage but more of a run down check out super Physio @finolaphysio this a first in a weekly series by my self and Finn so keep those eyes peeled 👌🏿😘🧐❤️💀. #fitfam  #instafitness  #beastmode  #gym  #instafit  #fitnessaddict  #active  #bestoftheday  #instadaily  #fitnessfreak  #health  #healthylife  #eatclean  #fitspo  #abs  #foodgasm  #lifestyle  #diet  #instahealth  #wellness  #getmoving  #glutesworkout  #physiotherapist  #gymboxofficial  #drillsergeant  #bunofsteel 
These days were so inundated with tips & life hacks, its tough to sift through it all to find whats worth doing and whats not. -
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📲This blog post will attempt to do that for you with regards to a current craze: Cryotherapy
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👇Click the link to read 👇
https://powermovesfitness.wordpress.com/2018/11/11/cryotherapy/ -
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#blogger #blog #fitness #recovery #muscle #cryotherapy #health #fitnessforprofessionals #onlinecoach #transformationjourney #gymboxofficial #bosslady #professionals #personaldevelopment
These days were so inundated with tips & life hacks, its tough to sift through it all to find whats worth doing and whats not. - - 📲This blog post will attempt to do that for you with regards to a current craze: Cryotherapy - - 👇Click the link to read 👇 https://powermovesfitness.wordpress.com/2018/11/11/cryotherapy/ - - #blogger  #blog  #fitness  #recovery  #muscle  #cryotherapy  #health  #fitnessforprofessionals  #onlinecoach  #transformationjourney  #gymboxofficial  #bosslady  #professionals  #personaldevelopment 
COMPOUND EXCERCISES🔥🔥🔥🔥🔥
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Don't underestimate the importance of compound excercises.
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SOME OF THE BENEFITS OF INCORPORATING COMPOUND EXCERCISES TO YOUR TRAINING
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-  burning more calories
-  improving intramuscular coordination
-  elevating  heart rate
-  improving flexibility -
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#functionalfitness#functionalstrength #functionaltraining#compoundexercises #burnfat#core#trainhard#gymboxstratford#gymboxofficial#strong#chestworkout#pushup#kettlebell#kettlebellworkout#squat#getstronger#fitnees#movemore#shoulders#legworkout#legs#motivation#instavid#consistency#leadership#trainlikeagirl
COMPOUND EXCERCISES🔥🔥🔥🔥🔥 - -- - Don't underestimate the importance of compound excercises. - - - SOME OF THE BENEFITS OF INCORPORATING COMPOUND EXCERCISES TO YOUR TRAINING - - - burning more calories - improving intramuscular coordination - elevating heart rate - improving flexibility - - #functionalfitness #functionalstrength  #functionaltraining #compoundexercises  #burnfat #core #trainhard #gymboxstratford #gymboxofficial #strong #chestworkout #pushup #kettlebell #kettlebellworkout #squat #getstronger #fitnees #movemore #shoulders #legworkout #legs #motivation #instavid #consistency #leadership #trainlikeagirl 
Today’s run was awesome!

Changed the level of incline between  0 and 15 and the speed between 10 and 20km/h.

I tried to keep up a fairly high speed at very high level of incline.

It was tough, it was challenging but it felt incredible! 💪😁 And of course, I could not resist to cycle the same distance straight after the run 🤪

Let the rest of the day even more amazing then the previous 7 hours 👍

#run #running #ultramarathon #ultradistance #ultrarunning #100km #100miles #longdistancerunner #runner #longdistancerunning #training #spin #spinning #cycling #5km #gymboxfarringdon #gymboxofficial #gymbox #gymboxpt #london #londonpt #personaltrainer
Today’s run was awesome! Changed the level of incline between 0 and 15 and the speed between 10 and 20km/h. I tried to keep up a fairly high speed at very high level of incline. It was tough, it was challenging but it felt incredible! 💪😁 And of course, I could not resist to cycle the same distance straight after the run 🤪 Let the rest of the day even more amazing then the previous 7 hours 👍 #run  #running  #ultramarathon  #ultradistance  #ultrarunning  #100km  #100miles  #longdistancerunner  #runner  #longdistancerunning  #training  #spin  #spinning  #cycling  #5km  #gymboxfarringdon  #gymboxofficial  #gymbox  #gymboxpt  #london  #londonpt  #personaltrainer 
When you know what to look for and what to work on, it is fairly easy in some cases to change someone’s posture.

Still in the process of making a long lasting change in @mark.tabrett ‘s posture but we are getting there.

#betterposture #posture #posturecorrection #forwardheadposture #forwardhead #gettingthere #correctiveexercises #gymboxfarringdon #gymboxpt #gymboxofficial #gymbox #personaltrainer #londonpt #becomeyourowninspiration
THE PASSION LEADS YOU TO HAPPINESS & FULFILMENT .
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Amazing day filled with an incredible people. One of them whooping the pads like a beast @amenalonge 🥊 .
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Kick ass shot by @ramblinart @art_daido 🎥 .
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#muaythai #picoftheday #passion #gymboxofficial #gymbox #fitnessmotivation #dedication
I’m Literally glaring down at the stairway to hell where only sweat & pain awaits!! (Followed by the buzz!) #gymboxofficial #mondayblues #myway #fitness #wellness #consistency
⏰ PATIENCE Wins:
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Reality is steroids or not; the human body cannot continually manage and either want to maintain muscle tissue when.
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1) consistently don’t sleep enough
2) Insufficient protein & calorie intake against daily expenditure, long-term
3) buggered digestive system
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To my amazement after doing a checkin my arms have finally gone into 15” territory yet my waist is 32.5”. Thighs, even the chickens were trolling me sneakily :)
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Not a major problem for most but one of those moments where you wanna throw all your toys out the pram but have no reason to do so as your the sole cause.
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Completely changing my lifestyle generally through coming week as no lie - my health has hit rock bottom this year without a doubt and I’m only 28.
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Thankfully I’m heading full steam back into “health” a often forgotten term in today’s society of alcohol, drugs, caffeine dependence and more.
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Today marks a milestone I’ve been able to consume three main meals without digestive side affects which is first for months, so cheers 🥂.
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- London | Victoria
- Personal Trainer @puregymvictoria
- Online Coaching, Training and Nutrition Plans
- Info@nickduffyfitness.com
⏰ PATIENCE Wins: — Reality is steroids or not; the human body cannot continually manage and either want to maintain muscle tissue when. — 1) consistently don’t sleep enough 2) Insufficient protein & calorie intake against daily expenditure, long-term 3) buggered digestive system — To my amazement after doing a checkin my arms have finally gone into 15” territory yet my waist is 32.5”. Thighs, even the chickens were trolling me sneakily :) — Not a major problem for most but one of those moments where you wanna throw all your toys out the pram but have no reason to do so as your the sole cause. — Completely changing my lifestyle generally through coming week as no lie - my health has hit rock bottom this year without a doubt and I’m only 28. — Thankfully I’m heading full steam back into “health” a often forgotten term in today’s society of alcohol, drugs, caffeine dependence and more. — Today marks a milestone I’ve been able to consume three main meals without digestive side affects which is first for months, so cheers 🥂. — - London | Victoria - Personal Trainer @puregymvictoria - Online Coaching, Training and Nutrition Plans - Info@nickduffyfitness.com
Welcoming on board John to the team we started 1st phase the plan TUT keeping everything simple first learning to control to weights and progressive overloading , John is naturally a very strong guy his deadlifted 200kg+ and squated some big loads as well but all was done with the wrong execution which led to injuries as his some serious imbalnces within posterior chain so all focus is to sort those imbalances and get him to actually have that muscle mind connection rather then jerking weights which most people do and long term it leads nowhere you end where you started and with serious injuries, of course injuries are part of any physical sport but the whole point of strength training is to minimise the risk, so guys train safe train smart, there is always tomorrow!!! 😈💪🏽#noplaceforhate #lifeisshortlivelove #grinding @gymboxofficial  @mrolympiallc @npcnewsonlineofficialpage #gymboxofficial #gymboxvictoria #npc #classicphysique #bodybuilding #aesthetic #mrolympia #instafit #londonpt #uk #london #leadbyexample #vpt #strengthandconditioning #coach
Welcoming on board John to the team we started 1st phase the plan TUT keeping everything simple first learning to control to weights and progressive overloading , John is naturally a very strong guy his deadlifted 200kg+ and squated some big loads as well but all was done with the wrong execution which led to injuries as his some serious imbalnces within posterior chain so all focus is to sort those imbalances and get him to actually have that muscle mind connection rather then jerking weights which most people do and long term it leads nowhere you end where you started and with serious injuries, of course injuries are part of any physical sport but the whole point of strength training is to minimise the risk, so guys train safe train smart, there is always tomorrow!!! 😈💪🏽#noplaceforhate  #lifeisshortlivelove  #grinding  @gymboxofficial @mrolympiallc @npcnewsonlineofficialpage #gymboxofficial  #gymboxvictoria  #npc  #classicphysique  #bodybuilding  #aesthetic  #mrolympia  #instafit  #londonpt  #uk  #london  #leadbyexample  #vpt  #strengthandconditioning  #coach 
#autumn🍁 #gymlife #gymbody #autumn #leanmuscle #malemodel #gymmotivation #instafit #bodybuilding #fitness #mensfitness #menshealth #fitfam #londongym #healthandfitness #fitnessgoals #physique #aesthetics  #gymbody  #leanmuscle #muscle  #optimumnutrition #gymbox #gymboxfarringdon #gymboxofficial @Nike @optimumnutrition_uk @optimumnutrition @TattooModels @bodybuildingcom @attitudemagazine @mensfitnessmag  @menshealthmag @mensfitnessmag @gymboxofficia
#autumn 🍁 #gymlife  #gymbody  #autumn  #leanmuscle  #malemodel  #gymmotivation  #instafit  #bodybuilding  #fitness  #mensfitness  #menshealth  #fitfam  #londongym  #healthandfitness  #fitnessgoals  #physique  #aesthetics  #gymbody  #leanmuscle  #muscle  #optimumnutrition  #gymbox  #gymboxfarringdon  #gymboxofficial  @Nike @optimumnutrition_uk @optimumnutrition @TattooModels @bodybuildingcom @attitudemagazine @mensfitnessmag @menshealthmag @mensfitnessmag @gymboxofficia
As a freelance fitness instructor, I teach in various gyms & studios across London. 
@gymboxofficial is the biggest with 10 gyms and literally 100’s of different classes! 
Each club is unique but they all have an industrial feel inside, they are packed with the latest kit and even have a DJ booth! 
If you’re a GYMBOX member, come along to one of my classes & see what all the fuss is about: 
Old St: Mon 12.15pm Drill Sgt 5.45pm MetCon 6.15pm Battlebells 
Victoria: Thursday 12.15pm Brexfit 
Cannon St: Friday 12.15pm MetCon 
Elephant & Castle: Sunday 11.00am Escalate 12.15pm Frame
As a freelance fitness instructor, I teach in various gyms & studios across London. @gymboxofficial is the biggest with 10 gyms and literally 100’s of different classes! Each club is unique but they all have an industrial feel inside, they are packed with the latest kit and even have a DJ booth! If you’re a GYMBOX member, come along to one of my classes & see what all the fuss is about: Old St: Mon 12.15pm Drill Sgt 5.45pm MetCon 6.15pm Battlebells Victoria: Thursday 12.15pm Brexfit Cannon St: Friday 12.15pm MetCon Elephant & Castle: Sunday 11.00am Escalate 12.15pm Frame
Wuddup Monday!? We ready for you 💥🥊 @absandkebabz absolutely smashing it at @gymboxofficial 💪🏽.
📍Gymbox, London locations.
💸 up to 35% off classes.
👩🏻‍🎓👨🏻‍🏫 valid for ISIC student and ITIC student cards.
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#gymboxofficial #theantidotetoboringgyms #girlpower #motivationmonday #girlswithmuscles #strongnotskinny #instafit #gymlife #teacherlife #medstudentlife #beststudentlife #isic #isicuk #studentlifesorted #internationalstudentlife #staystrong #mondayfitnessmotivation
Wuddup Monday!? We ready for you 💥🥊 @absandkebabz absolutely smashing it at @gymboxofficial 💪🏽. 📍Gymbox, London locations. 💸 up to 35% off classes. 👩🏻‍🎓👨🏻‍🏫 valid for ISIC student and ITIC student cards. . . . . #gymboxofficial  #theantidotetoboringgyms  #girlpower  #motivationmonday  #girlswithmuscles  #strongnotskinny  #instafit  #gymlife  #teacherlife  #medstudentlife  #beststudentlife  #isic  #isicuk  #studentlifesorted  #internationalstudentlife  #staystrong  #mondayfitnessmotivation 
Sunday WOD with @deakrazy - Program by yours truly HELDERSSTRENGTH PROGRAM now available for sale. .
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. Front Squats.
. V-Ups.
. Snatch.
. Clean and Jerk . Great work today Diana 💪🏽 #itscoming together nicely 👌🏽
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Hélder Pina
Lifestyle & Conditioning Coach 
NLP Master Practitioner 
Weightlifting Coach 
2017/2018 British Master 🏅🏅.
2018 European Master 🥉
hi@helderpina.com
www.helderpina.com
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#iwf #pt #believe #snatch #lifestyle #power #dedication #weightlifting #cleanandjerk #motivation #londonpersonaltrainer #girlsthatlift #persistance #youcan #makeachange #weightliftingcoach #expressyourself #gymboxvictoria #gymboxofficial #olympicweightlifting #believe #personaltrainer #ptsessions #sundaywod
Sunday WOD with @deakrazy - Program by yours truly HELDERSSTRENGTH PROGRAM now available for sale. . . . . . Front Squats. . V-Ups. . Snatch. . Clean and Jerk . Great work today Diana 💪🏽 #itscoming  together nicely 👌🏽 . . . Hélder Pina Lifestyle & Conditioning Coach NLP Master Practitioner Weightlifting Coach 2017/2018 British Master 🏅🏅. 2018 European Master 🥉 hi@helderpina.com www.helderpina.com . . . . #iwf  #pt  #believe  #snatch  #lifestyle  #power  #dedication  #weightlifting  #cleanandjerk  #motivation  #londonpersonaltrainer  #girlsthatlift  #persistance  #youcan  #makeachange  #weightliftingcoach  #expressyourself  #gymboxvictoria  #gymboxofficial  #olympicweightlifting  #believe  #personaltrainer  #ptsessions  #sundaywod 
Feeling Very Proud of all the woman that tained with me  today.
Core Strength 🔥🔥🔥🔥🔥
Leg Strength 🔥🔥🔥🔥🔥🔥
Monifit Training -
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BUILDING STRONG BODIES.
TRAIN WITH ME EVERY SUNDAY.
for more details contact me 
@ www.monifit4@gmail.com
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#functionalfitness#functionaltraining#functionalstrength#core#abs#sundaytraining#strong#sixpack#chestworkout#pushup#corestrengthening#gymboxstratford#gymboxofficial#getstronger#shoulders#tricepsworkout#effectivetraining#yoga#gymrat#fitwoman#fitnees#legworkout#legs #consistency#movemore
Feeling Very Proud of all the woman that tained with me today. Core Strength 🔥🔥🔥🔥🔥 Leg Strength 🔥🔥🔥🔥🔥🔥 Monifit Training - - BUILDING STRONG BODIES. TRAIN WITH ME EVERY SUNDAY. for more details contact me @ www.monifit4@gmail.com - - - #functionalfitness #functionaltraining #functionalstrength #core #abs #sundaytraining #strong #sixpack #chestworkout #pushup #corestrengthening #gymboxstratford #gymboxofficial #getstronger #shoulders #tricepsworkout #effectivetraining #yoga #gymrat #fitwoman #fitnees #legworkout #legs  #consistency #movemore 
The first few weeks back have been all about lighter weights and faster bar speed. This morning the legs started to feel like they were coming back. 
Built to a double and then finished off with 4x4 —————————————————
#sundayfunday #earlymorningfitness #barbell #squats #strengthtraining #payhim #hwpo #gymboxelephantandcastle #gymboxofficial #roguefitness #rogue #romaleos3
Programming fitness in to strength sessions for the best of both worlds 💪🏻🔥
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I needed to do some strict presses today, had a very pull dominant week! But I also fancied more fitness than weights. So I started with some sprints on the rower (5 x 100m, 1 min rest, maintaining 250m across each round). Did some Bench Press supersetted with Press-ups and then finished off with these little beasts.
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I wouldn’t have done a full chest and shoulders sessions and then tried to fit in more than 5-10 mins HIIT as that would be too much work through the muscles. But by picking one main strength movement and then a handful of HIIT/explosive-strength functional exercises that work the same muscles I still get a workout to build strength in a specific muscle group and a cardio-hit
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Win win! However... I wouldn’t really do too much of this stuff on leg day.. apart from maybe one plyo-exercise as a finisher or in a complex system. Those gains are too precious 😂
#supersaturday #saturdaysweat #fitness #fitnessmotivation #girlswholift #girlswhoworkout #strengthtraining #functionaltraining #cardio #hiit #personaltrainer #personaltrainerlondon #londonpt #londonfitness #shape #conditioning #abs #goals #weightloss #gymbox #gymboxofficial #fitfemales #workout #fitspo #instafit #athletic #gyminspiration
Programming fitness in to strength sessions for the best of both worlds 💪🏻🔥 - I needed to do some strict presses today, had a very pull dominant week! But I also fancied more fitness than weights. So I started with some sprints on the rower (5 x 100m, 1 min rest, maintaining 250m across each round). Did some Bench Press supersetted with Press-ups and then finished off with these little beasts. - I wouldn’t have done a full chest and shoulders sessions and then tried to fit in more than 5-10 mins HIIT as that would be too much work through the muscles. But by picking one main strength movement and then a handful of HIIT/explosive-strength functional exercises that work the same muscles I still get a workout to build strength in a specific muscle group and a cardio-hit - Win win! However... I wouldn’t really do too much of this stuff on leg day.. apart from maybe one plyo-exercise as a finisher or in a complex system. Those gains are too precious 😂 #supersaturday  #saturdaysweat  #fitness  #fitnessmotivation  #girlswholift  #girlswhoworkout  #strengthtraining  #functionaltraining  #cardio  #hiit  #personaltrainer  #personaltrainerlondon  #londonpt  #londonfitness  #shape  #conditioning  #abs  #goals  #weightloss  #gymbox  #gymboxofficial  #fitfemales  #workout  #fitspo  #instafit  #athletic  #gyminspiration 
Check out the updated website londonwhitecollarboxingchampionship.co.uk  Please share with your friends 🙏🏻❤️🥊#boxing#whitecollar#fit#cardio#swowtime#bestshows#lovebixing#foundry#gymboxofficial #catalonia
FRIYAY 💃🏽🙌🏽💃🏽
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It’s been a long week and I’ve ended it on a HIGH 😊 mid shin SNATCH PB 77kg •
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I’ll take that 👊🏽💪🏽 now I’m ready for the weekend •
Videos 77kg, 75kg, 72kg •
Coached by @mcauser82 @teamlowa •
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#weightlifting #weightlifter #olympiclifting #olympicweightlifting #postivevibes #strengthtraining #powerlifting #powerlifter #iwf #coach #london #coach #pt #fridaymood #fridayvibes #snatch #overheadsquat #squats #sbd #inked #gymbox #gymboxofficial #gymboxfarringdon
FRIYAY 💃🏽🙌🏽💃🏽 • It’s been a long week and I’ve ended it on a HIGH 😊 mid shin SNATCH PB 77kg • • I’ll take that 👊🏽💪🏽 now I’m ready for the weekend • Videos 77kg, 75kg, 72kg • Coached by @mcauser82 @teamlowa • • • • • #weightlifting  #weightlifter  #olympiclifting  #olympicweightlifting  #postivevibes  #strengthtraining  #powerlifting  #powerlifter  #iwf  #coach  #london  #coach  #pt  #fridaymood  #fridayvibes  #snatch  #overheadsquat  #squats  #sbd  #inked  #gymbox  #gymboxofficial  #gymboxfarringdon 
Flexi training is finally paying off - my front split is back 🙌🙌🙌 Middle split next, I’m so close... #flexibilitygoals #splitsgoals #polegoals #poledancer #dance #flexibility #gymnastics #training #splits #progress #gettingbendy #flexyover30 #poledancersofig #splitsareback #purejoy #fridayvibes #fridaytraining #poletricks #gymboxofficial
💥Shoutout to @hybridperformancemethod guys.
• Love my new training program.
• Tough on some days and very tough on the others.. and  that’s actually what I need😅.. and it works😎💪🏻
• For those who think they don’t need a coach: it’s always something to improve👆🏻
• Why I posting my snatch again? Because I love it🖤 and it’s my snatch doubles PB!
• Btw, check @hybridperformancemethod account and website, maybe you’ll find something for yourself 😉
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#hybridperformancemethod #coach #trainingprogram #onlinecoaching #pt #xfitbase #gym #gymbox #gymboxcannonstreet #gymboxofficial #personaltrainer #flexfriday #olympiclifting #snatch #pb #powerlifting #bodybuilding #athlete #ptlife #myprotein #motivation #eleiko #reebok
💥Shoutout to @hybridperformancemethod guys. • Love my new training program. • Tough on some days and very tough on the others.. and that’s actually what I need😅.. and it works😎💪🏻 • For those who think they don’t need a coach: it’s always something to improve👆🏻 • Why I posting my snatch again? Because I love it🖤 and it’s my snatch doubles PB! • Btw, check @hybridperformancemethod account and website, maybe you’ll find something for yourself 😉 • • • #hybridperformancemethod  #coach  #trainingprogram  #onlinecoaching  #pt  #xfitbase  #gym  #gymbox  #gymboxcannonstreet  #gymboxofficial  #personaltrainer  #flexfriday  #olympiclifting  #snatch  #pb  #powerlifting  #bodybuilding  #athlete  #ptlife  #myprotein  #motivation  #eleiko  #reebok 
We like your way of thinking @formaticfitness! 💪

#Repost @formaticfitness (@get_repost)
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Just finished working my abs and now thinking which resistance band should I use. Oh shh I’ll just use them all lol... #workout💪 #abs #absworkout #fitness #personaltrainer #ptlife #athlete #fitnessathletes #fitnesslife #lifestyle #workoutlifestyle #resistancebandsworkout #resistancetraining #resistancebands #gym #gymlife💪 #gymboxfarringdon #gymboxofficial #healthylifestyle #calisthenics #bodyweightexercise #bodyweightworkout #strengthtraining #strengthandconditioning
We like your way of thinking @formaticfitness! 💪 #Repost  @formaticfitness (@get_repost) ・・・ Just finished working my abs and now thinking which resistance band should I use. Oh shh I’ll just use them all lol... #workout 💪 #abs  #absworkout  #fitness  #personaltrainer  #ptlife  #athlete  #fitnessathletes  #fitnesslife  #lifestyle  #workoutlifestyle  #resistancebandsworkout  #resistancetraining  #resistancebands  #gym  #gymlife 💪 #gymboxfarringdon  #gymboxofficial  #healthylifestyle  #calisthenics  #bodyweightexercise  #bodyweightworkout  #strengthtraining  #strengthandconditioning 
PB PB PB can’t say how proud I am of this young lad , smashing every session following everything to the T there we go 170kg for triple 😈💪🏽#noplaceforhate #lifeisshortlivelove #grinding @gymboxofficial  @mrolympiallc @npcnewsonlineofficialpage #gymboxofficial #gymboxvictoria #npc #classicphysique #bodybuilding #aesthetic #mrolympia #instafit #londonpt #uk #london #leadbyexample #vpt #strengthandconditioning #coach
Throw back Thursday situation while I throw in a plug for my @_houseofj_ classes at @gymboxofficial .... so come and join our house and dance with me....💃🏻🕺🏽
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-Every Monday 6:45pm Cannon Street ✨-Every Tuesday 6:15pm Old street✨ -Every Wednesday 6:30 Farringdon .
A place to find confidence, groove and your magic!! ✨ .
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#throwbackthursday #tbt #houseofj #gymboxofficial #dancefitness #dance #dancer #fitness #londonfitness #justdance #fitnessmotivation #fitnessgirl #fitnessprofessional #teacher #coach #movementmaker #freetobeyou #gingerisgoodforyou #goodvibesonly #madonna
Throw back Thursday situation while I throw in a plug for my @_houseofj_ classes at @gymboxofficial .... so come and join our house and dance with me....💃🏻🕺🏽 . -Every Monday 6:45pm Cannon Street ✨-Every Tuesday 6:15pm Old street✨ -Every Wednesday 6:30 Farringdon . A place to find confidence, groove and your magic!! ✨ . . . . . #throwbackthursday  #tbt  #houseofj  #gymboxofficial  #dancefitness  #dance  #dancer  #fitness  #londonfitness  #justdance  #fitnessmotivation  #fitnessgirl  #fitnessprofessional  #teacher  #coach  #movementmaker  #freetobeyou  #gingerisgoodforyou  #goodvibesonly  #madonna 
These guuuyyyyssssss ❤️❤️❤️
For those who haven’t heard - I’m no longer teaching at Gymbox Holborn. Thank you so much to everyone who’s been coming to my classes all this time, it has been a joy helping you and getting to see you each week. I may be back in the future but in the meantime you can still catch me at Elephant on Tuesdays 7.45pm
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#pole #poledance #contortion #flex #flexibilitytraining #gymboxofficial #gymboxholborn #gymboxinstructor #poleclass #backbend #bridge #splits #spreadiestothegods
These guuuyyyyssssss ❤️❤️❤️ For those who haven’t heard - I’m no longer teaching at Gymbox Holborn. Thank you so much to everyone who’s been coming to my classes all this time, it has been a joy helping you and getting to see you each week. I may be back in the future but in the meantime you can still catch me at Elephant on Tuesdays 7.45pm . . #pole  #poledance  #contortion  #flex  #flexibilitytraining  #gymboxofficial  #gymboxholborn  #gymboxinstructor  #poleclass  #backbend  #bridge  #splits  #spreadiestothegods 
The 15th of November Boxing Night🥊at TheO2 Arena 🏟 LONDON! 
FIGHTING FOR CHARITY❤
Write me for tickets!!! #boxing #london #theo2 #indigoattheo2 #fight #gymboxofficial
Happy Diwali to all my Indian friends and clients ❤️#Diwali #noplaceforhate #lifeisshortlivelove #grinding @gymboxofficial  @mrolympiallc @npcnewsonlineofficialpage #gymboxofficial #gymboxvictoria #npc #classicphysique #bodybuilding #aesthetic #mrolympia #instafit #londonpt #uk #london #leadbyexample #vpt #strengthandconditioning #coach
Advance Abs moves 🔥🔥🔥🔥🔥🔥
3 moves that will target your middle section and obliques. 
50 seconds work  15 seconds rest.
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#functionalfitness#functionaltraining#yoga#yogagirl#balance#abs#sixpackabs##strong#strengthandconditioning#gymboxstratford#gymboxofficial#getstronger#workhard#effectivetraining#movemore#movement#fitnees#gymrat##fitnees#core#
#corestrength#lowerbodyworkout
When all the work is done.... then it's time to play! 😎😈👊
#3Days #FightWeek #samuraistateofmind
Hitting the pads with @natalieh_c16 
I’m so happy that we could get rid of her back pain and she could get back into boxing.

I’m hoping that she will start playing her main sport soon as well - squash.

#boxing #padwork #workout #training #squashplayer #squashtraining #havingfun #coordination #combination #gymbox #gymboxfarringdon #gymboxofficial #gymboxpt #londonpt #personaltrainer #personaltraining #becomeyourowninspiration
Finish off a legday with this simple exercise (@sallycobell loves it. She is laughing and smiling all the way through 😄). To be able to lift your leg over an obstacle in this position, you will use one of the hip flexors, the rectus femoris.

If you’ve never done this or similar exercises, get ready for cramps in your thigh (and then try again) 😁

The quads and any other muscle can be strong while moving in a certain way.

But it doesn’t mean that the same muscle will be strong performing all movements.

Enjoy this exercise and let me know how it went 😉

#legday #legworkout #legdayworkout #quads #rectusfemoris #legraises #seatedlegraise #fun #havingfun #havefun #enjoytheprocess #getstrong #smile #laugh #londonpt #london #gymbox #gymboxofficial #gymboxfarringdon #gymboxpt #becomeyourowninspiration #personaltraining
Finish off a legday with this simple exercise (@sallycobell loves it. She is laughing and smiling all the way through 😄). To be able to lift your leg over an obstacle in this position, you will use one of the hip flexors, the rectus femoris. If you’ve never done this or similar exercises, get ready for cramps in your thigh (and then try again) 😁 The quads and any other muscle can be strong while moving in a certain way. But it doesn’t mean that the same muscle will be strong performing all movements. Enjoy this exercise and let me know how it went 😉 #legday  #legworkout  #legdayworkout  #quads  #rectusfemoris  #legraises  #seatedlegraise  #fun  #havingfun  #havefun  #enjoytheprocess  #getstrong  #smile  #laugh  #londonpt  #london  #gymbox  #gymboxofficial  #gymboxfarringdon  #gymboxpt  #becomeyourowninspiration  #personaltraining