Today’s transformation Tuesday is brought to you by a woman who has successfully transformed her mind, body and lifestyle.
A woman who has turned the negative struggles from her past into positive strength for her future. A woman who once believed she was fat, ugly and a waste of space in this world, into a woman who empowers other women to lead a healthy and happy lifestyle.
Never EVER give up on your dreams ladies. Decide. Commit. Succeed.
S|ee your goal.
U|nderstand your obstacles.
C|reate a positive mental picture.
C|lear your mind of self-doubt.
E|mbrace the challenge.
S|tay on track.
S|how the world you can do it.
It’s TACO TUESDAY Low Carb Style
Here’s my base of kale salad mix. What should I add in today? This is currently my favorite in my food cycle right now and each week I change one or more ingredients I add in. .
Beef? Chicken? Shrimp or Pork!
Have a favorite salsa recipe? Share it in the comments below. .
With the FASTer Way to Fat Loss®️ you do not feel deprived or left out of your family’s favorite meals or meal traditions. I do not need to make 5 different meals each night. Tonight we will all be enjoying Taco Tuesday some with lettuce wrap tacos, some with tortilla tacos and taco salad! .
What are you having for dinner tonight???
When it comes to further developing the triceps, the Tate Press is a must have in your “bag of training tricks”. This is not a common dumbbell variation to see performed at the gym, but it certainly should be.
If you’ve never seen the Tate Press before – make sure to check out the video that I just uploaded to IGTV!
Start with both dumbbells above the chest as would be your finishing position for a traditional dumbbell chest press.
The bottom position of the movement will result in the heads of the dumbbells touching the chest in a way that the dumbbells themselves are standing straight up and down.
To manage this, initiate the movement but immediately breaking at the elbows and almost “caving” the dumbbells in towards each other.
The dumbbells should be as close together as possible as they follow a straight line directly to the chest.
Once you reach the chest, PAUSE (do NOT lose tension in the dumbbells) and then immediately drive up, following the same straight line back up to a full extension in the arms, ending directly above the chest.
Avoid the common mistake of angling / shifting the dumbbells forwards as this will result in the elbows flaring backwards and out, creating excessive stress on the shoulders.
How often do you use the Tate Press in your training?
With increasing efforts being made to address the current global obesity epidemic, wearable devices and mobile health ("mHealth") technology have emerged as promising tools for promoting physical activity.
However, current literature seems to indicate that these new technologies may serve best as part of a larger overall health plan, rather than working alone to encourage weight loss.
#transformationtuesday I know a lot of people only see the me, I am right now...but that girl in the left is still in here....
✖️I still struggle with food, motivation, self-love....just because you change and grow doesn’t mean you forget where you came from or how much it took to get you there or even what it takes to stay there...
✖️Some days it’s all excitement and drive and some days it’s just putting one foot in front of the other...
✖️But if I could tell you anything, it would be ask for help...Having support, someone coaching you, people who want to lift you up, camaraderie as you pursue a goal makes a difference!🖤
I’m taking on a few more clients, online or in person @ironhousestrengthconditioning 📧shoot me msg if you want to get started working together toward the you, you want to see!! 💪🏻🦄 #fattofit#believeyoucanandyouwill#progressnotperfection#nashvillesfavoritefitnessmisfits
Eating the right foods before hitting the gym plays a big role in how much you actually will get out of your workout! Start your day with intention and let it carry on throughout your day! Don’t just go through the motions, MAKE IT ALL COUNT!!! +God 1st.
*One on One.
*Detailed life plans.
*Fast, Exceptional Results & Value.
Contact me today for your personal training or online coaching needs by 💻 e-mail @ Theblueprintpt@gmail.com or 📞Phone: 317-701-3907.
Jeremy Lecoque, CPT
You are the blueprint! Let's start building your masterpiece together today!
The most depressing and inaccurate way to track your results, is the scales.
It’s the worst and too easy to step on them daily!
Weight is not a good measure for fat loss and you want to lose fat, not weight.
A fighter can lose 20-30lbs of weight in 5 days, it’s not fat.
Your weight can fluctuate by 3 lbs in one day, it’s not fat.
So much comes into play when it comes to your weight. Drink a glass of water and get on the scales you’ll be heavier, go to the toilet you’ll be lighter.
There’s a more rewarding way to track your fat loss, photos and using an old favourite outfit you want to get back into, is much nicer.
I used to be 57 kilos before I became a personal trainer, I’m now 62 kilos, yet I’m in better shape, my body is stronger, I’m fitter, healthier and happier!!
I know, I know... I should have taken my shoes off 😉
Belt squat machine. Best leg exercise by far. Nothing hits the quads like this. Safe on the back too.
I have added lots of specialized equipment to my gym allowing clients to train hard around injuries and still get results.
Begin your day with an “I get to” mentality instead of “I have to”..
“I get to go to work..”
“I get to go grocery shopping and cook..”
“I get to exercise..”
Whatever it may be.
We often dress our blessings as stress, but they are in fact, BLESSINGS. ✨
P.S - Coincidentally found a wall that matches my pants 👍🏼 #goals
You know, we all have our own story... Why we do what we do.. Why we have certain beliefs.. Why we lead a certain way of life.. Why we’re passionate about certain things... We all have a different ‘why’!
This is something I delve into with clients.. Why are you here and why do you want to achieve such goals? 🤔
Mine several years ago was to be ‘skinny’.. To drop body fat. But, it went soooo much deeper than that. I was very, very insecure in myself and my body. I ate a lot of junk food, I drank a lot of alcohol, I lived a very sedentary lifestyle. I was existing and not living to the best of my ability. •
Do you know what it feels like to feel so grossly uncomfortable within yourself? Clothes shopping is a nightmare because nothing fits and you think people are commenting on how big and fatty your legs are?!? I know that all sounds so harsh and it saddens me now but those were my thoughts... Very real thoughts!! •
The move to Australia quite literally changed my life and lifestyle. I cried going to the beach before cause I had to wear a bikini. I remember walking through Bondi in March 2012 wearing a red denim skirt with my head down, walking as fast as my short legs would allow me too because I thought everyone was looking at my chunky, unshapely, cellulite legs... All these beautiful, fit Aussie ladies were looking at me and judging me (I sound mental, don’t I 🙄😂) Seriously, all these memories and moments are still so, so vivid in my mind. I can remember them clear as day. •
So, one day, as cliche as it sounds.. I got sick of my own bullshit. Feeling sorry for myself but not actually doing something about it and well, here we are today 🙋🏻♀️
There are so many chapters to this story and I’ll continue to share bits and pieces of it all through my Social Media platforms. I’m forever saying if you want to change for the better, you can do it!! You absolutely can ♥️ But, it takes time.. Years... You have to be willing to commit to yourself
Swipe right for some old school pics, where the only things I used to lift regularly were double vodka red bulls 😂🙈🍻 Today, I lifted 115kg deadlift off the floor because that’s just what we do now 😉
#Repost @muscle_nerd_ with @get_repost
We’ve been triggered so what’s the hysteria @coach_braydnvit #Repost @the_muscle_nerd_podcast with @get_repost
The reverse diet hysteria. We’ve been triggered so hear our philosophy and science based approach “reverse diet” bullshit.
[NEW EPISODE] John Spencer Ellis - The 8 Figure Mentor [#034 ]⠀
Do you wish to have a bigger impact on the world? Do you wish to build empires, not just businesses? Empires which could employ over 500,000 people across countries worldwide whilst creating your own path to success. ⠀
From Personal Trainer to multiple business owner, celebrity fitness trainer, show host and much much more, John Spencer Ellis gives an insight into his journey, leading the way in national exercise, martial arts and online entrepreneurship. ⠀
@johnspencerellis talked about the process an entrepreneur goes through and the mistakes made during the rise to success. He also shared why you should be the dumbest person in the room and how to become a better leader in business.⠀
Prepare yourself for a funny and insightful episode, this is definitely an episode not to be missed! ⠀
You can find The Remote Revolution Show on iTunes, Spotify, YouTube and on our website - all links in bio @remotefitpro⠀
Another happy clients as a result of Personal Training with Bryce McMurray Fitness & Wellbeing. Thanks to @LJC for the kinds words.
Having worked with Laura within my BootCamp classes, it has been fantastic to witness her brilliant fitness progress.
Laura gave it 100% right from that very first session and was quickly able to handle greater load and intensity each week.
. Cardiovascular exercises and core stability formed the cornerstone of her programme initially and from there we were successfully able to progress into strength based training.
. Being a Mum can consume every free second of your life, but maintaining a regular workout schedule will boost your mood, increase energy levels and help with mental wellbeing.
If you feel like its time to dust off those workout clothes and adopt some 'me time', then get in touch and we can map out your fitness journey starting today: .
If you are finding getting to the gym difficult, have a think about a PT coming to you. A fully mobile service means you can workout in the convenience of your own home.
For all Coaching & Personal Training enquires👇🏼
📧 firstname.lastname@example.org 📧
💻 www.brycemcmurray.com 💻
По современным данным необходимо употреблять минимум 2 порции жирной морской рыбы в неделю:лосось,кета,кижуч,горбуша,радужная форель,анчоусы,скумбрия,сардина,сельдь.Эта рыба отличный источник ОМЕГА-3 ПНЖК.Но есть один момент.Большинство рыбы,которая продается в гипермаркетах,выращена на комбикормах.А в такой рыбке часто присутствует сдвиг в сторону ОМЕГА-6,которых и так в нашем рационе в избытке.
А вы едите рыбу богатую ОМЕГА-3?
Client @james.nichols complete transformation. Day 1 to 7 weeks later. -
Insane work ethic, compliance,
communication and dedication to master his physique is what got James this result. No cutting corners, no drugs, not even caffeine. Just a meticulous approach, tracking all the variables, being smart and working damn hard. -
Swipe right and you’ll see the result of a perfectly executed reverse diet physique too, several weeks (and a holiday to NYC) post diet. -
Slowly but noticeably increasing Calories, allowing enjoyable meals, reducing cardio and training volume to safely return to “normality” - without losing his mind or causing his relationship with food to suffer. -
Communication and GOOD food selection is key here, and James has absolutely nailed it. -
We’re now in an incredible position to make huge progress moving forward and beat this look in our next dieting run!
This is pretty much us! ☺️ There were a few attempts to get us all looking and in the frame but this was the best we ended up with!
I read about someone who said they couldn't take their autistic children out and make memories in the school holidays like everyone else, but yes you can! Choosing places and times maybe difficult but there are places that we can go.
We were visiting National Trust Dunham Massey, leaving the house in the morning can be a manic sometimes making sure we had everything there is no time for makeup, I just managed a quick shower, brush my teeth and hair.. Which is so much better and quicker now it's been chopped!, getting everyone fed and dressed can take a while depending on how the night time has gone but we try to get out as often as we can and it was good to get some fresh air! Plus the kids love being outside and are usually alot calmer as long as there isn't loads of people.
It wasn't to busy considering it was the school holidays, we usually try and avoid places but been as the gardens are so big is was quite quite.
We had a meltdown and a few mishaps, people stared as they do but that didn't spoil our day, or stop us from making memories, it's just part of it and they really enjoyed seeing the planes flying over coming from the airport, I think that was the highlight ☺️
A progress update rather than #transformationtuesday on my good self. A bit self indulgent & not really my style but important for people to see a fitness professional who knows both ends of the scale (pun intended) -
For the last 20 weeks I’ve been working away to get to the best condition a large number of people currently in my life would never have seen. Today was the day of the results & I’m well pleased with a 11.5kg drop. -
That’s a considerable drop for someone many considered as not being in that bad a shape. I have many reasons for wanting to go on this journey which is for another day. For now I’m just going to appreciate the results & make sure I recognize how far I’ve come as already I know I want more & there is more to come. -
I am now 9 weeks away from a photoshoot & plan to bring this in even tighter. BUT it’s important to remember that I’m on a path for extreme effect & need to appreciate this result. -
How has this been achieved? I’ll talk about this more later & if you’ve followed my stories you’ll already have a fair idea. -
For now this is me. Before 84kg 04.04.18 a few weeks post #tonsillectomy After 72.5kg 21.08.18
💥 Kettlebell Body Blaster 💥
1️⃣ Goblet Squat (1 minute)
2️⃣ Swing (1 minute)
3️⃣ Lunge into Shoulder Press (30 secs each side)
4️⃣ Upright Row (1 minute)
5️⃣ Straight Leg Deadlift (1 minute)
👉🏼 5 rounds
👉🏼 1 minute rest in between rounds
THIS CAN BE DONE AT HOME WITH A SINGLE KETTLEBELL - no excuses 😝
Let’s GO 👊🏼
Want a personalised exercise plan?
I think it’s hard to be comfortable in ur own skin when ur younger... But when u finally figure it out and u don’t feel the need to apologize for who u are or deny who u are, then u have arrived and life becomes a lot easier. To be comfortable in ur own skin is the beginning of strength. @alexanderjeans_ @hagleywestwatches WWW.AJFIT.ONLINE
Доброго дня 🖐!) .
Еженедельный отчёт будет кратким✅
По питанию на этой недели без изменений - 3000 ккал (б 300, ж 80, у 270), в таком же гибком формате👌🍦.
🏋️Тренинг так же 5 силовых тренировок + 5 кардио нагрузок по 40 мин🏃+ Два полноценных дня отдыха от нагрузок 🏖.
Думаю изменения будут со следующей недели, так как будем выходить на финишную прямую ☝️.
По самочувствию - полный комфорт, силовые за 68 дней дефицита калорий не снизились. По питанию - так никогда не кайфовал на "сушке"👍. .
По весу - 99.6 кг✅. .
Идём дальше - впереди самый интересный отрезок - подведение формы🤗
Вам продуктивной рабочей недели 😎🖐
It didn’t happen from starting then stopping, starting and stopping constantly and getting frustrated because you’re not getting any results... It happened because I made the decision to start and I never looked back. Day in day out being on point with training and nutrition. Everyday researching to learn more and applying that knowledge. This didn’t happen over night, this is nearly 5 years in the making and we are still not done. This isn’t a 5 minute fix. If you want something bad enough you have to commit and do everything in your power to get that thing you want. If you are not willing to do this, you simply don’t want it bad enough.
Wofür stehst du jeden Morgen auf und gehst arbeiten?👨🏽💻 ...Um Einkaufen gehen zu können?🛒
...Um Rechnungen zahlen zu können?📄
Die meisten Menschen gehen täglich 8 Stunden arbeiten und kommen mit ihrem Geld grade so über die Runden…
Sie tun Jahrzehnte etwas, was sie nicht lieben und bekommen für diese ewige Überwindung am Ende nicht einmal genug Rente.👎🏾
Es wird Zeit für dich dieses Hamsterrad zu durchbrechen und endlich geografisch und finanziell frei zu sein!✊🏾💪🏾
Schreib mir in die Kommentare wann du beginnst für deine Freiheit zu arbeiten und deine Ketten zu sprengen! ⬇️
Some awesome stage shots of @sashfrancis from her win at the @ukultimatephysiques show. Now she moves forwards to the @ukdfba , very excited to see her on stage, so many improvements since her last season!! #BeEpic
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Photos credit: @grahamdaviesphoto
Easy, obvious healthy eating tip for busy mums? MEAL PREP! 🙌
If you’re anything like me I hate cooking. It’s tedious, makes so much mess, and I usually burn the food anyways 🤣 BUT, whenever I set aside 1x day to meal prep that week, wowwwww do I love how easy life is 👌
Meal Prep Tips:
1. Schedule an entire half day to meal prep. It may seem like a lot but when you have the entire 1-2 weeks of NOT cooking that afternoon is definitely well spent.
2. Plan your meals first. There’s plenty of mock meal plans on the internet. Know exactly how much of each ingredient you’ll need so you have everything ready to go.
3. Try cook recipes that use similar ingredient so none go to waste.
4. Try make use of all your utilities - have a recipe that you can cook
- in the oven
- on the stove
- in your slow cooker etc
This saves so much time!
5. Invest in good quality containers and a meal prep bag like this one from @undeniableaus so there’s NO EXCUSES as to why those meals would go to waste.
Who here meal preps? What’s the biggest benefit you’ve found since starting? Mines definitely having a lot spare time for important things like family and gym 😉
6am upper session
16 reps push press @70%
45 reps bench press @65%
45 reps strict press @65%
45 reps pull ups
Under 50 minutes
I did the last 3 exercises as a triset. Combining shoulder press as a pre-fatiguing exercise for bench makes the lockout a lot more difficult. Adding in pull-ups before both helps wake up your back to feel your shoulders pinned back while benching.
Managed 3 sets of 9 each then 3 sets of 6 (too fatigued for the planned 5 sets of 9)
Building phase in full swing #pbsportsperformance