Should girls lift weights?? Of course they should... Why?
1. Weight training burns a lot of calories 🏋🏾♂️
2. It raises your metabolism for the next 72 hours (you burn more calories while resting) ⏰
3. It’s not boring AF like cardio. 🏃🏾♂️
4. Weight training helps you tone your body, build a bum, which makes you look good (Ultimate motive achieved 😂) 5. Weight training will make you stronger and you will be able to beat the shit out of your cheating boyfriend ect, etc. 😂
Lifting weights will make you bulky?💪🏾
Hell no,👎🏾 These pictures of muscular chicks you see online.
They are very likely to be on a testosterone hormone. 💉
Testosterone is high is boys, so they can build a lot of muscle.
While girls don’t have a lot of testosterone in there bodies, hence they cannot build a lot of muscle.
Simple as that 👍🏾 @marcus_o.p.fitness (Atlas Physique Coach)
🏃♀️FIGHTING 🥊 Afternoon runs are my least favourite, but with no other time to run today I had to face it head on. 👊🏻 2 x 20 min tempos were on the plan...the first one sucked bad, but by about 40 mins in I felt good & held on to pick up the pace. 🙌🏻 Tick that one off the list! So glad to be on the other side. ☺️ #gnwultras#rachelsrunners#yesyoucan
Want to improve your mental and physical health? Join @guthmillermeg in a Health and Fitness series starting September 8th at Bootcamp Gulf!
Understand your hormones, repair your relationship with pain, learn more about gut health and making the right food choices.
Open to members and non-members.
Call us for more information and to register for this workshop.
Need a bit of relaxation amidst the hustle and bustle? Energy yoga's got you covered with their tranquil meditation and yoga studio just opposite St.Paul's 📷 @EnergyogaLondon
There are so many photos I want to share with you all!! But I’ll just drip feed them and make it last 😜😍 hehe!
Everybody looked absolutely stunning on the weekend and I want congratulate every single one of you for making it through prep and stepping on stage!! It was lovely meeting those of you who I’ve chatted with on here but not yet met! 🙏🏻🔥 There was a chilled out/ relaxed feel to the atmosphere backstage and it made day a lot less stressful for us first timers ✨
12 WEEK CHALLENGE!
our next 12 week challenge is creeping up very quickly!
With the official start date just over 2 weeks away, numbers are filling up fast!
We're pretty pumped for this challenge, as we'll be running it as another 13 week challenge!
From Monday 10th, we'll be conducting our body comp. scanning, strength & fitness testing, as well as running seminars on training & nutrition with Daniel Knust, and Mindset/Motivation with Alex Georgeou
Supplying you with as much information as possible so that you can hit the ground running come Day 1.
The official 12 weeks will start from Saturday September 15th.
We want to offer you guys priority before numbers cap out!
What’s Included: - InBody Scans
- Training & Nutrition Seminar
- Mindset & Motivation Seminar
- Training Programming
- Nutritional Programming
- Cardio Programming
- NEAT Programming
- Team SHRED – pure fat loss
- Team BODYBUILDING/BIKINI BODY – muscle gain/toning
- Team STRENGTH – strength gain & fat loss
- Meal Plans
- Flexible Dieting & Macro Programming
- Unlimited Gym Access
- Unlimited Outdoor Group Class Access
- Unlimited Indoor Group Class Access
- Private Facebook Group - 12 Week Challenge Website Access
- Regular Contact With Coaches
- Ongoing support throughout the 12 weeks to help you achieve the best results possible!
- End of Challenge Awards Night/After Party
- Post-Challenge Seminar – so you can maintain & keep achieving results!
As well, we're also offering you an exclusive discount for being an exisiting valued member of Definition Fitness.
Based on your current membership, we're offering you
The total cost of the challenge!
Early Bird rates are available until September 2nd.
Group discounts are also available if you have someone you'd like to do the challenge with.
Come and see myself or any of the staff for any other details or if you'd like to sign up!
Looking forward to it guys!
Four cheese vegan pizza
125 g (4 oz) vegan mozzarella
50 g (2 oz) taleggio or fontina vegan cheese 50 g (2 oz) Gorgonzola vegan cheese, crumbled
4 tablespoons freshly grated Parmesan rocket leaves, to serve
For the pizza dough:
250 g (8oz) white bread flour, plus extra for dusting
1 teaspoon fast action dried yeast
1 teaspoon salt
Pinch of castor sugar
150 ml (1/4 pint ) warm water
1 tablespoon extra virgin olive oil
Spray oil, for oiling
First make the pizza dough. Sift the flour into a bowl and stir in the yeast, salt and sugar. Make a well in the centre, add the measurements water and oil and gradually work into the flour mixture to form a dough.
Lightly oil a bowl with spray oil. Turn the dough out on a lightly work surface. Knead for 10 minuets until smooth and elastic. Put in the prepared bowl and covered and leave to rise in a warm place for 1 hour until doubled in size.
Put a heavy-based baking sheet on the middle shelf of a preheated oven, 230°c (450°f), Gas mark 8, and heat for 5 minuets. Knock the air out of the dough. Divide in half. Roll one half to a 25 cm (10inch) round. Transfer to the heated baking sheet and scatter over the cheeses. Bake for 10-15 minuets until the base is crisp and golden. Serve immediately, topped with rocket leaves. Repeat to make the second pizza.
Happy Hump Day everyone! The midweek point is here and my motivation is high! I’ll be doing my W4R1 of my #c210k plan later but before that, we eat!! I’ve gone back to an old favourite today - #vegan baked oats! Super simple to make and within 25 mins, breakfast is prepped for the rest of the week. Today’s is served with @kokodairyfree yogurt 😍 and berries! Delicious!
Alternating leg lifts.
There might not look much difference between the two videos but they are different variations.
1️⃣ I’m going as fast (but controlled) as I can
2️⃣ slower reps making sure you really squeeze at the top of every leg lift
I like to do 4 x 24, starting with the slower reps. If my grip starts to go, depending what I’ve trained for the day, or just for the last set I pump them out! It’s harder than they look!
Jen trying out our new NormaTec pulse recovery system 🖤 Helps with faster recovery between workouts by reducing muscle soreness & improving circulation. @jenmackay just can’t sit still for long 🤣 @ntrecovery
TIP van KIM>> Luister naar je huid....
Waarom? De huid is een complex orgaan- een ecosysteem dat zich constant aanpast aan externe omstandigheden zoals de zon, wind of de kou. Maar ook aan onze innerlijke toestand zoals erfelijkheid, dieet, roken, slaap, stress en hormonen. Daardoor wisselen de behoeftes van je huid. Met ons mix & match systeem kun je de verzorging precies afstemmen op de toestand van je huid. LINK IN ONZE BIO!
If you are looking to make a change these are my top tips to help get you back in the fitness saddle. 🥗 Cook a healthy recipe - such a simple idea, the reason we fall off the wagon is often because we fall out of sync with routine. We dine out more and we don't plan and prepare our food. So start by committing to cook more food at home, this will help to keep you accountable. 🏃♀️ Start easy and finish hard - a new fitness routine can be intimidating, especially after a long lay off. Instead of killing yourself right at the beginning, let your body ease back into things by picking an easy to moderate level workout. Go for a brisk walk, take a beginners yoga class or spend an hour in the gym getting familiar with the equipment again. From here, gradually build on your workouts to increase both your endurance and strength levels. 💪🏻 Workout with a friend - when you fall out of your fitness groove it can certainly feel like a bit of a drag as your energy levels plummet, but excuses don't burn calories so if you need a little more motivation schedule a fitness date with a friend - encourage each other but remember to keep it fun. 👌🏻 Commit yourself to a detox of sorts by eating clean - rid your diet of processed foods, sugar, alcohol, refined carbs and caffeine. The chances are you will feel lighter and more energised than ever before! 🚫 Give up a vice - don't focus on what you are giving up but concentrate on what you will gain. Whether it's alcohol, a leaning towards sweet treats or even too much television, commit to giving up a vie for an extended period of time.
Need anymore help? Send me a message so we can chat 😘😘.
As it says let’s focus on prevention, we all know that the correct nutrition is a cure for many of today’s chronic diseases.
The western diet is the cause of many of today’s chronic diseases from Type 2 diabetes to heart disease, let’s focus on the prevention and not the intervention when it’s often to late.
Recommiting to goals:
People close to me know that I'm a huge advocate for a low carb way of eating and that's because I have PCOS. PCOS is a hormonal condition that affects women and is commonly characterized by an irregular menstrual cycle or the production of excess male hormones (androgens). One of the conditions associated with PCOS is being overweight/obese. Starting in high school I've followed a low carb way of eating on and off to manage my weight but for the past 2 years I have not been consistent at all. I particularly don't do well in periods of high stress
This week I've started being strict with my carb intake again with the goal of CONSISTENTLY following this way of eating in the long term. Anyone keen on joining me for #sugarfreeseptember ? I'll be posting more about the health benefits of low carb in future. Please share some of the things that help you stick to your eating plan in the comments section 👇🏾 and go check out @ditchthecarbs account. .
🏋🏻♂️The hamstrings are comprised of three muscles that make up the muscles of the back of the thigh.
👉🏻The biceps femoris
Together these muscles work mainly to extend the hip and flex the knee.
Train the hamstrings most effectively for development we need to be using exercises that train hip extension, knee flexion and perhaps exercises that hit both at once (see my hamstring glider post earlier today).
The squat as arguably the best quad builder and since the squat trains hip extension it stands to reason that it may also be a good hamstring builder right? Well actually the squat is a really bad hamstring exercise when you think about it biomechanically it makes sense because with the squat your training hip extension and knee extension simultaneously so what this means is that the hamstrings are shortening approximately as the hips extend but lengthening distally as the knees extend so the hamstrings are being stretched at one end and slackened at the other so the net effect is that the muscle length is more or less constant throughout the squat range of motion leading to very little tensile stimulus for growth and this idea is supported by many EMG studies including a 2009 paper from Ewa natal (attached below) which showed the squat to be by far the worst exercise out of the six movements tested for activating the hamstrings now the deadlift is pretty similar to the squat and that it also trains simultaneous knee and hip extension however since the hips are much higher at the start of the deadlift the knees are not as flexed and so the hamstrings are in a better position to contract and contribute to the hip extension portion of the movement and again this plays out an EMG data where we see that according to a 2002 study from Escamilla and colleagues both conventional and sumo deadlifts lead to quite high levels of hamstring activation.
Bjuder på en dubbel, en onsdagsmorgon som denna 💪🏻😁
Vilodag idag, så blir tillbakablick till poseringsrummet på Gymmet Västerås!
🧢-@officialbetterbodies Harlem Flatbill Cap, Military Green
Best thing about Monday and Tuesday 🤗 was 2 day's off work and get to stat in bed later 😂 but today it's back at work and hopefully the gym 💪 hope you all have a great time guy's 💝 I'm off to work 😴 so wish i could take an years holiday
Start your day with the right Mindset.
If you give things more time and energy than they deserve, they’re no longer lesser things. You’ve made them important by the life you’ve spent on them.
LONDON TOWN 🇬🇧🏴.
“Yoooouuuuuu Rriiiggghhhttt ??!”😂.
Ok so I don’t usually post things not related to health and fitness in some way, but here’s a few of snaps of what’s happening over here.
P.s Vodafone is a shit telecommunications company who no one should use 😒🖕🏽
You may have noticed last week I was offering the chance for people to enter my challenge group I’ve got running in September.
I thought to get things going, I’d offer people the chance to sample a free workout, one that has changed my body.
So the first 50 people to drop a ❤️ or message below, get to try a free online workout (the one that I’ve achieved incredible results from already) The great thing is... If you love it, I’ll help you get the results in my upcoming challenge group in September.
Hell yes, I want this...