It may take time but it'll be worth it!
#Repost @physiotrition (@get_repost)
YOUR TIMELINE by: @chaddriscoll
I have been really big on these transformation topics lately because I really feel people need to be told the truth about how it all works.
I want you to know it is 100% possible for everyone! If you think otherwise you are naive, plain and simple.
I have made this timeline to kinda show you what it will look like over the course of a year if you’re being consistent.
Fall in love with slow progress because I will guarantee that will happen! Notice on the timeline I am saying you won’t see dramatic progress for quite some time. Love it, accept it, make that your expectation.
If you have been even thinking of starting, please do it! Start today. It is better than doing nothing at all!
Getting excited for Upper Body day tomorrow!!!
Thanks for the pic @plc_somertonpark 😘 with @get_repost
Happy Hump Day!! ⚡️ Repetition is the key to becoming the person you want to be. It doesn’t matter how slow you go as long as you start and don’t stop. Believe in yourself, YOU CAN do anything once you make that choice to change and ACHIEVE it.
Ever been in a gym and someone just yells "SUPERSET" and not understood what it means? Well look no further here's some gym terminology for ya
#Repost @i.am.deadlift (@get_repost)
When I first started working out over thirteen years ago, I had no idea what a “superset” or pretty much what any of the above words meant.
I’m very grateful for people like @roballenfitness who do their best to spread as much good information as possible everyday.
If I had access to information like this when I started, I’d definitely be farther along my strength and fitness journey.
Be sure to read his full post below and check out his account to help you along in your fitness journey.
Follow @roballenfitness for more fitness/nutrition info 😎
Comment a term that you don’t/didn’t know 😉 - it’s ok, we’ve all been there!
Have you ever overheard people at the gym talking and you have absolutely no idea what they are talking about? They’re throwing words around and it just doesn’t make any sense? (Especially in a Crossfit gym 😋)
Here are a few common things you’ll hear and what they mean. There are many many more but these are some basics
Feel free to ask below what other terms mean. I’d be happy to help you out!
@knowgains providing the goods once again! Here's an easy to understand picture of the approximate amount of calories lost during specific exercises based on a 155lbs or 70kg individual
#Repost @knowgains (@get_repost)
💥 #knowgains 🏋️
💥KNOW - CARDIO VS. WEIGHTS 💥 - I know you guys love some cardio - so today I figured I’d give you some info on how many calories different types of cardio will burn. - I also included how many calories lifting weights will burn. - Vigorous cardio will always burn more calories than weightlifting, hands down. - However, weightlifting provides benefits cardio activities simply cannot. Those include added muscle and strength, as well as significant changes in body shape. - If fat loss or weight loss is your goal, make sure to prioritize weightlifting over cardio. Add in cardio as needed if you have time. - - - Tag a friend who’s obsessed with cardio👇 - - - 📷 @kurtrawlinsfitness
✨ JUST START ✨ Don’t keep holding it off for another Monday, Get it done and grind! The feeling afterwards is so rewarding. Let’s go team! Our Usain Bolt session is off with a Bang, we still have 11am, 5:30pm and 6:30pm! Come see what we’re about 👌🏻 #cardio#coach#plcmovement#strength#gym#usainbolt
So I've posted these individually before however here's a picture for all of it so take some notes and enjoy
#Repost @gym_diet_transformation (@get_repost)
How to lose fat, gain muscles and gain strength!!
For more follow @gym_diet_transformation
Guess who has just registered? 🙊 Me!
I'm not going to lie, I am abit scared. But great things happen when you step out of your comfort zone 💜
It's like the Crossfit Games but instead with functional training.. Please friends be excited for me and keep reminding me about it as this is a MASSIVE GOAL I want to reach. #2018femalewinner#plcmovement @plc_toowoomba
As a personal trainer the biggest goal people usually come to me with is losing weight. Something what has to be remembered when training at the gym is that even if you aren't seeing results on the scale or weight shifting there are heaps of other aspects you could be improving on. So remember next time not to worry so much about the scale because you could be killing it in other areas 😘
Would like to give a massive shoutout to this girl @taylashelby91 for absolutely smashing her 8 week results. Not only has she smashed the pt sessions but day in and day out she's crushed all the sessions @plc_somertonpark has thrown at her!
You have the power to change any situation, whether it’s with your health and fitness, the job you’re in, a relationship... absolutely anything... You are never ‘stuck’, focus on what it is you really want, make necessary changes to help get you there and just fu*%ing do it!!!! @britt.nicolenash .
Fear isn't something to run away from. Through facing fear you can grow as an individual
#Repost @thesecret365 (@get_repost)
"Subjecting yourself to the thing you fear is probably the most important way of becoming acclimated to it, becoming intimate with it, and all of a sudden it doesn't have the power that it had." - Laird Hamilton (Champion Big Wave #Surfer and #Entrepreneur ) from HERO. Begin your journey to reach your dreams with Rhonda's ancient roadmap drawn from the ancient texts and used by the most successful people on the planet today. Get #HERO today: http://bit.ly/HERO_BOOK and now you can listen to Rhonda read Hero for free on Audible when you sign up on Amazon http://bit.ly/HERO_AUDIO
Do we hear a feel good FRIDAY ! 😍🎉 .
Let’s give it up for our little legend @kiimberleyannn for dropping 6KG OF BF and is one dress size down!!!😍🎉👏🏽
We’re so proud of you @kiimberleyannn, you’re continuous effort will never go unnoticed !! #plcmovement
Topic of the day! Protein. Why do we need it?? #Repost @iqphysique96 (@get_repost)
Protein is beneficial for a million reasons. The ones noted above are primarily for body composition. If you are trying to lose weight, build muscle, or improve your health, you should be having enough protein. Studies show that roughly 1g/lb maximizes muscle building and retention, so make sure you quantify your intake to ensure you get enough.
By the way, your protein does not have to come from chicken. If you eat plant-based protein, what I said still applies. .
By the way, 3 spots just opened for 1-on-1 online coaching. Apply through the link in the bio to start achieving your goals before someone else grabs it.
What drives you to keep going? How do you stay motivated. A few questions I ask myself each morning to help keep myself accountable!
#Repost @ryanplowery (@get_repost)
🔥If it’s important to you, you’ll stop seeing roadblocks and start seeing the outcome become reality. Find what sets your soul on fire and pursue it passionately
Be the change #makepositivitylouder
Omega 3? What's the hype? Well here you go
#Repost @its_gymtime (@get_repost)
Use 3g daily ✅ Omega-3 supplements may help prevent and treat depression and anxiety. EPA seems to be the most effective at fighting depression.
Werbung - An omega-3 fatty acid called DHA is a major structural component of the retina of the eye. It may help prevent macular degeneration, which can cause vision impairment and blindness. Omega-3s have been found to improve numerous heart disease risk factors. However, omega-3 supplements do not reduce the risk of heart attacks or strokes. Omega-3s can have numerous benefits for people with metabolic syndrome. They can reduce insulin resistance, fight inflammation and improve several heart disease risk factors. Omega-3s can reduce chronic inflammation, which can contribute to heart disease, cancer and various other diseases. Omega-3 fatty acids can help fight several autoimmune diseases, including type 1 diabetes, rheumatoid arthritis, ulcerative colitis, Crohn's disease and psoriasis.
Omega-3s can improve bone strength and joint health. This may lead to a reduced risk of osteoporosis and arthritis.
Source: https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#section17 ———
Werbung - Link in bio if you want some good omega 3 supplements
#Repost @plc_somertonpark with @get_repost
Next time you pop a squat, hold at the bottom for a few seconds before rising, time under tension is the best way to get that booty burning 🔥🍑 #squats#bootygains#plcmovement
#Repost @ambitionbusiness (@get_repost)
Remember that a cub is still a lion, you just need to grow as a person! 🔥
Follow 👉@ambitionbusiness 👈for more awesome content! -
Post by: @place_of_leaders
Time for a dose of reality with this awesome post by @thefitnesschef_.
#Repost @thefitnesschef_ (@get_repost)
Here we are again. Talking about obesity. And why it continues to rise in the UK (and the rest of the world). But more specifically in this case, how f*cked up we have become in our proposed solution to it. Irrational cherry picking and outright lies are vomited into our mainstream media every day. The latest installment of the former was last week on BBC 1. Apparently carbs are bad again 😒..
In the 1990s, fat was the culprit. Out of all the food groups wrongly demonized, I guess fat makes the most sense as it contains 9 calories per gram and is thus the most calorie dense macronutrient. However, this was/is still an incredibly naive idea.
In the early 2000s, carbs were the apparent cause of weight gain. You know... those carbs in the from of cakes, biscuits and pastries.... Yeah, the ones which actually contain more calories from fat😑. What about berries? Obviously lower in calories, but they are carbs too... This one is a joke as it can’t even correctly differentiate the foods it wants to demonize. -
In the last few years the blame has shifted to sugar - particularly refined sugar. It is not particularly satiating and is easy to over consume - but consumption is still decided by you. Naturally, it is included in sweet, calorie dense foods - so it’s easy to blame I guess 😑.
All three cases contradict each other. Mainly because most foods contain fat, carbs, protein and some form of sugar (all calorie sources). What’s more - you can only gain fat if you exist in a calorie surplus, regardless of the food source. Sure, consumption of some foods rather than others can make overeating calories a possibility, but not necessarily an eventuality. Instead, we need to look at ourselves and stop blaming everything under the sun. The buck stops with us. We eat too many calories for the amount we move. That’s it. -
We need to be better educated. Start by sacking off anyone who demonizes any food group, along with their false, fear provoking headlines. -
Let's talk about one of the big three lifts. The deadlift
Bring the bar close to your shins, chest forward and shoulders back, core engaged, as you perform the lift keep the bar close to your body, at the top pull your hips through and squeeze your glutes. A few other main points to remember are to be careful not to round your back, stay in a seated position as shown in the picture.
The deadlift is a compound exercise which means it uses a many muscles together to perform the exercise. The deadlift has many benefits, some of them are:
-Increases fat burning
-Improves grip strength
-Helps to prevent injury from other exercises
-Helps to increase other lifts
Check out @wordsofsuccess and comment if you agree!
Once you’re no longer concerned about other people’s opinions of you, that makes you a dangerous person. 👉🏻 @wordsofsuccess
A common misconception debunked for you all tonight. If you're unsure as to why fat doesn't turn into muscle have a read below!! #Repost @smurray_32 (@get_repost)
Did you still believe you can turn fat into muscle?
Let me keep this post short & sweet. Fat tissue & muscle tissue are two completely different things and the myth that one can simply “convert” one into another is completely WRONG. Body compositional changes involving fat and muscle do NOT occur as a result of CONVERIOSN of the two, instead they occur as a result of INCREASES/DECREASES of the two.
Yes, while it is not uncommon in the literature to see overweight participants lose fat while still being able to build a sig. amount of muscle (Demling & DeSanti 2000, Iglay et al 2007, Joseph et al 2001), this is NOT as a result of their excess fat being converted to muscle.
Adipose tissue is a metabolically dynamic organ that is the primary site of storage for excess energy (Coelho et al 2013). Therefore, as we know that muscle gain requires energy, EVEN in the absence of a surplus, the stored energy within a fat cell can act as a fuel supply by supplying free fatty acids to be used as an energy source for LBM growth.
Following on from this, as the energy from the adipocyte is used, it shrinks/decreases in size (MacLean et al 2015) meaning that you’ll start to look better/leaner as the diet progresses while ALSO looking bigger from having built new muscle tissue. This is where the myth must have stemmed from so can you convert fat to muscle? Well, can you convert 💩 to 💵? No, otherwise I’d be a millionaire lol.
Tag a friend below & let’s debunk this myth once and for all 🥔👍🏼
Love being able to help others as well as take some pretty candid photos 🕺🕺 #glamorous#pt#personaltrainer#gym#weights#PLC#Repost @plc_somertonpark (@get_repost)
We’re not just a class, we’re not just instructors, we’re not just a gym. We are a Lifestyle, we are your coaches and friends, and we are a family.
Not only will we help you set goals, we provide you with everything you need to smash them. Come see us every day, Monday - Saturday, for the freshest workouts in Adelaide. See you soon 👊🏼🔥