Strength is relative. 295lb for 2 reps felt like death. Am I still strong? F yeah. Is it as much weight as I could do for 2 reps at the beginning of prep? No. Let’s consider the facts.. I am squatting 20lbs less than 2 months ago... at 15lb less body weight. If we do the math, then I have maintained overall strength for the duration of this prep. I couldn’t be more pleased 🙏🏽
Do you want to increase strength on the big 3 powerlifting movements? Are you tired of feeling tired and weak during prep? Click the link in my bio, shoot me an email or DM me! Join the @peak_athletic_performance family today🙌🏽💪🏽💜
It doesn't matter the situation you find yourself in or how bad things may seem, If you can control the fear, the impatience, the negativity and the urge to act without thinking you can win and can absolutely control the outcome.
You can do anything!!
The first time I ever touched a weight was in high school. I had decided to take a weight training class because I thought it would be better than regular gym class, which I always dreaded. Would you believe I hated every minute of that class?
Not because I actually hated training. Not because I wasn’t necessarily the best at it. More so because it seemed like the teacher expected us all to be able to lift a certain amount of weight. And I just couldn’t considering I’d never seriously lifted before in my life. So I always felt incredibly insecure going into that room each day. I didn’t touch a barbell after that for 2 years.
I spent my gym time running on the treadmill or doing little circuits with bodyweight exercises & tiny dumbbells.
When I did finally get a barbell in my hands again (2013, let’s just ignore my face there ‘kay? 😂), it was because I actually wanted to better myself. I didn’t compare myself to anyone as far as how much I could lift or what I was doing. I didn’t worry about anyone other than myself, getting stronger, & learning as much as I could about training & nutrition. 5 years later & this lifestyle has taught me more than I would have ever thought.
We all start somewhere, whether it be on a treadmill, in a group class, or with the smallest weights in the gym. You can’t compare your starting point to someone else’s. Baby steps. One foot in front of the other. Research about macros, try lifting a little heavier or adding a few extra reps, venture into the weight section of the gym, hire a coach, etc. Progress is the sum of small actions day after day over time. It’s a result of work & effort.
As long as you start & keep up the momentum you’re golden. What step are you taking today to get you further towards your goals?
If that next step is getting yourself on a macro program, a training program, or even starting a competition prep & you need some accountability hit the link in my bio to apply for coaching. I’m currently taking clients & would love to help you reach the next level/take that next step 💪🏽
Some people are addicted to being in stage condition. Me? I'm all about building a better physique! That means allowing myself to get to a HEALTHY body fat level so I'm in a position to gain. That said, we're not getting sloppy over here! As @resultz1
said, treat your off-season like prep!
I hear a lot of talk about expectations. Expect great things, expect the universe to align in your favor (which is nonsense btw), expect this or expect that... Here's the deal with expectations, they need to be tied to effort! If you put in little to no effort, then what are you expecting? If you're sitting on the couch and doing nothing then you shouldn't feel bad about how you look and feel physically! You shouldn't expect anything to get better. If fail to study for an exam yet consistently give myself positive affirmations, should I really expect to pass? If continuously neglect my shoulder health while pushing my weights higher, should I expect shoulder pain to go away?
When it comes to goal-setting, tie your expectations to your effort level when comes to following through with your action plan. If your expectations are tied to effort then you will be rarely disappointed.
More recent back shot of @gabethemighty killin It! Just over 5 weeks out from his first show. Right on track. Let’s kill It brother!🔥💪 DM me now to join Team CT and reach your fitness goals! Whatever they may be I got you👊#TEAMCT#GYMFREAKZ
Zoooming in on the TRICEP GAINZ this #transformationtuesday !!!
Left picture: JUNE 2017. not eating NEARLY the amount I should, obsessing over weight, my abs, the way I looked, eating “clean”, overly thinking about food.
Right picture: SEPTEMBER 2018. Beginnings of a reverse diet/growing season (hyped for the holidays and food), eating in a slight surplus, focusing on digestion, eating a variety of foods, and not constantly obsessing over the scale. Living my best life😎🤩
Quit majoring in the minors. Focus on hitting your goals and results will follow🌸
Coaching Inquiries: link in bio or email@example.com
Men’s physique client @markprime94 4 weeks out from the KY muscle. Been a successful prep thus far. Gonna be droppin the hammer these next 3.5 weeks to really dial it in. Look for him to make some noise. He will be ready #teamstines#teampowerstation
Client and friend @hannahrhodes__ dialing in nicely. Just have to keep the intensity up and dig deep. ————————————————————
Valkyrie Nutrition 💪
DM or email for coaching or training 🌏Valkyrienutritionandtraining.com ⚡️custom diets
⚡️custom workout plans ⚡️competitors or non competitors
⚡️24/7 contact via text/call/email
@wgnutrition - leeper10 saves 💴💴💴💴
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I truly enjoy my life. Blessed to the hills with an amazing wife, beautiful children, incredible gym, and the best clients. But today... Today God just has it on me how much He’s done. Grateful isn’t even the word. Emotional and overwhelmed is a great start. Just wanted to say thank you to God, my wife, and all those who have supported and hated. You all made this possible. I don’t believe a man is self made. He’s not that powerful. But, a man with faith, support, and adversities can build anything! #barkesfitness#barkesexperience#backtobasics#backday#godsday
These are from the morning of his last show on August 26th before the last bit of carbing up. This was our second show with @biggavis and the improvements that he made between his two shows was more than satisfactory!! The aim was to get the hammies tighter and better glute definition and we certainly accomplished that. He placed 5th overall in an extremely competitive class. He was right up there in the top of the pack for posing and conditioning but fell short due to being slightly out-sized. We were not disappointed though because he really held his own and gave those boys a run for their money. He worked hard, improved his look, delivered a strong stage presentation and routine and we were SO proud to have him represent us along with his country overseas!
And a rolling stone gathers no moss...he's made an exciting decision for his next show in 3 weeks which has required us to push him even harder to get down into a lower weight class but he's been charging forward with full force and making it happen day by day. What decision is this? You'll have to check back to see but are VERY stoked about it and can't wait to show him off again in 3 weeks! Elvis, this is going to be good!!
New muscle building program put together by owner @tomblackman_nutrition with @pscarb joining him
2 of the best UK coaches delivering 6 weeks of nutrition and training knowledge with 30 coaching emails to help participants
Diet and nutrition plan for gaining muscle included and tailored to the individual
Training plan included which has been successful for all Tom’s clients that have used it
On call coaches to answer any queries you have
Loads of other bonus stuff
All for £159
Over 40 people pre registered and this will be a sellout program. Only 10 places are available
Pre registered applicants will be given a one time discount of £50
Stage shots are up in case you didn’t see enough bikini pics lol 🤦🏻♀️ .
When I decided to be more serious about this sport, I had to change my mentality from dieting/not dieting to a consistent lifestyle. I’m really lucky to have a good coach that taught me that and it has gotten me very far, very fast. This doesn’t mean 24/7 restriction. It means there is always a goal and a plan to follow to get you to where you want to go. I had to be responsible and prioritize what was most important to me to keep me focused and moving forward. I also had to removed my own reasoning from the equation and trust her to guide the way. Being a teachable, consistent, and well communicating client has been pivotal in making big moves. It’s not easy! I’ve struggled with these things the past 3 years and sometimes need a kick in the pants to be reminded! With the many victories I’ve been blessed with this year, have also brought some very BIG lessons as well. I am very grateful for both because without them, I would never have a chance to improve. @glamgirlbikini
This is not your typical transformation post. This post is about a transformation of thought. @michellebarnesnpc already had an amazing body when we met. After reading some of my post Michelle started asking me questions. Little did I know she was applying some of the science I talk about. Proving that you can be well read and still learn, Michelle found her body improving more and improving faster.
She used nutrients more effectively and her body thanked her for it. After a few weeks of questions, I suggested to Michelle that we just work together (aka no more freebies 🤣). Honestly she'd found the secret to getting my services for free, which is just come to me with an open mind, a willingness to learn and I will help.
Once myself and Michelle reached an agreement, she'd decided that she would pay my rates, but she wanted to learn how to do the work, not have the work done for her. Truthfully this is what I like to do anyway so the deal was perfect for me. So let's go over what Michelle has learned so far in the short time we've worked together
SOME OF WHAT I TEACH
🔆 Keto is a useful tool to help a person's body use fat for a fuel source, Michelle learned what this means on a cellular level.
🔆 Once the body is successfully using fat for energy; keto is no longer the optimal diet for performance or sculpting your physique.
🔆 Water Retention has many causes, one of which is excess Cortisol or too much stress on your system
🔆 Workout Intensity should and must vary based on diet, duration of time spent in gym and the intensity of the previous session
Michelle has been an awesome student, but like most of us, when in doubt we turn to what we know. So when she came back from a mini vacation and her weight was up, she wanted to use Keto to shed the extra lbs. This is the allure of "fast result" dieting practices. They work! But if you use them constantly you never learn that by just cleaning up your diet and taking a blanced approach you can have even better results.
*DIFFERENT RULES APPLY FOR THOSE DEALING WITH METABOLIC DISORDERS*
Not that different😉. DM me if you have questions
It’s not easy walking around at the heaviest weight you’ve ever been, stretching all your clothes out, or being softer than you really want to be for extended periods of time. @emschub_ifbbpro understands it’s all necessary if the changes she needs to make to be competitive on a pro stage, are to be accomplished this offseason. Pushing all of this food and keeping training consistent is going to pay off with an upgraded version of what she brought to JR USA’s. Keep your head in the game Em!
Train Hard & Demand the best! Besides the best #supps from @globalformulas you must be training with the the right form and intensity level.
Here’s a quick look into my hamstring workout. It does not Include each variation of exercise/tempo/workout but it’s an overview of the mix which I recommend for any #bodybuilding#athlete#bikini#bikiniprep#bikiniposing#bikiniprepcoach#prepcoach#coach#olympian#bikinipro#ifbb#npc#pro#bioendure
My Intra Workout drink
Bio Endure is the top formulation of BCAA @globalformulas Drink ☝️ serving during weight training
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● Specific 3.3:1:1 BCAA complex
● 5g pure pharmaceutical grade L-Leucine, 1.5g L-Isoleucine, and 1.5g L-Valine.
● Stimulates protein synthesis.
● Speeds up recovery and prevents muscle loss.
● Uses “free form” BCAAS which bypass the liver and gut. This delivers them
straight into the bloodstream.
● Prevents feeling of fatigue to train for longer periods of time. Say hello to increased endurance!
● Enhanced with electrolytes and B-Vitamins.
● Black pepper extract added for quick and maximum absorption.
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For supplemental coaching:
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Leggings & Sports top @kathyanafitnessapparel
Locks by @blondiie_steph @dreamcatchershair
Offseason gains? 🤭 bruh, if I only think that I was so afraid of post show reverse 😅 my body is storing all the food into muscles, I’m now eating around 2100kcals/day (I was around 1350/1400kcal for the show) and I cannot wait to see what’s under that little (but SO NEEDED) layer of fat that I gained! If you’re wondering how much do I weight, I was around 50kg on the left (lowest point was 48kg) and 53 on the right 😏 I know my pose is slightly different but I promise the gain is real 🙌🏻 Now, last two weeks of high calories and then we PREP for real 👙 also, my bikini is gonna be lit and I cannot wait to show you a full package on the stage 💣 last time we played, this time WE WILL ROCK IT. 🤘🏻
SWIPE ⬅️ A couple of videos of client @jillyjamison from training today. Jill has been in "offseason" mode for a year now, quietly plugging away. •
Muscle mass has improved all over and body composition is still excellent, while living a balanced life. Jill sticks to her nutrition plan most of the time, but has treats when she wants them. We keep a little bit of off-season cardio in the plan for a some calorie burning, as well as to aid in nutrient transport/recovery. She trains with me twice per week, and a few sessions on her own.
This is an almost picture-perfect offseason scenario that many people can learn from. Food is high, training intense, and Jill is enjoying life - While still looking like she could get on stage in 8 weeks if she wanted to.
Feedback like this really does make my job worthwhile! 🙏
@jw_fitness22 is a pleasure to coach/mentor and is now someone I am happy to call a great friend and colleague. His dedication to his craft is VERY impressive and I am so excited to see what we are going to achieve with his physique by the end of this year! 📈
Head over to haywardfitness.co.uk 🌏 to see his amazing holiday transformation in ONLY 10 weeks!
We have just begun phase 2 and the goal is to get him ready for his first photoshoot 👌📸
WANT TO BE MY NEXT TRANSFORMATION?
I would love to talk to you, get to know you and your goals and explain exactly how I can help you achieve them! Contact me today 👇👇
📧 Email - firstname.lastname@example.org
🌍 Website - www.haywardfitness.co.uk