T-minus one week people! Still stuck for ideas?? Why not give the gift of fitness and check out the range of ABC fit ebooks and online personal training packages for a fitness related Christmas gift!
Head to www.abcfit.co.uk/shop or email firstname.lastname@example.org for any queries. Or for more fitness related gifts your family and friends will love, click link in my bio to read my latest article on the top Christmas gifts this year...🎅🏼🎄🎁
BOX SQUATS 📦 .
Those of you who follow my posts know that I love a squat and it’s variations. Here is the box squat. This is very similar to a traditional back squat but performed to a box/bench and sitting on it for a brief moment before continuing the squat movement
Why box squat❓
The brief pause/sit on the box removes the stretch reflex. This therefore requires greater muscle recruitment and force production to overcome the load from this position
This in turn will allow the lifter to work on sticking points in their lift (depending on box height) and it assists posterior chain and quadriceps muscle and power development 💪🏼 .
Ok great, how do I do it❓
1️⃣ approach the bar and load it on your shoulders as you would a traditional back squat
2️⃣ slowly lower yourself down to a box or bench whilst bracing your core and maintaining a slightly arched back and assume a seated position
3️⃣ whilst maintaining a braced core, squeeze your quads and glutes to power yourself out of the seated position back to standing
4️⃣ pause for a second and repeat for 3 sets of 5 reps 💥 .
130kg x 5 reps in video
Give this a go and let me know you get on 👍🏼
If you’re interested in local personal training then please like, follow and DM for more information and to keep up to date with what @awpt.fit is doing in the near future...
This is our foundation. Consciously driven female athletes improving their sport performance off the court, field, or ice. Female athletes who put in the work to be exceptional athletes & people. An integrated sport performance program.
2019 is your year to crush those athletic goals. Whether you’re new to sports, or are on the fast track to your varsity dreams, we have a program for you. These intensive small group strength and conditioning classes will take your athletic body, mind & soul to a new level. An athlete like you knows the importance of prioritizing strength and conditioning.
P.S. we’ve partnered with some pretty sweet community partners to bring you some super rad deals including @islandscafe
Take part in 12 weeks of athletic development, sport specific strength and conditioning classes, and interactive workshops including nutrition, mental wellness, kickboxing, yoga, and dance. This is not your ordinary exercise program, ‘cause you ain’t no ordinary athlete. We have classes available for all skill levels.
Registration is open until December 28th. We are filling up fast! Don’t miss your opportunity to be apart of this super rad community.
Using the winter as an excuse not to run? Not here at CF2012, we have our frequently used self powered treadmills (soon to be added to) so our athletes can stay on top of their running conditioning year round. Who enjoyed the run intervals on Saturday? 🏃♀️ 🏃♂️
Hi guys 😃👋🏽 Having recently had my second baby boy I know first hand how difficult it can be to make the time and to find the energy to keep fit and healthy during pregnancy and whilst running after our little ones 💙💗 I provide flexible training programs and nutrition plans individually tailored to you, that can be completed in the comfort of your own home!
I am a fully qualified Personal Trainer with over 10 years of experience in the industry and hold a degree in Sport & Exercise Science from Loughborough University.
Check out my website (link in bio) and contact me for more details 🤗🌸💪🏽
Portion controlling counts! Even in December and even with foods deemed as “healthy” such as nuts and avocados etc. Seeing results in December is going to be very hard for the majority of you. What with all the Christmas food and social obligations. But by following this tip you can easily enjoy Christmas, whilst minimising the damage this time of year could have on your goals.
For fat loss you need a slight kcal deficit. You can eat as many avocados, fruits, nuts and salads etc. as you want, but if you’re not in a deficit you still won’t lose.
And remember energy balancing applies to both fat loss and muscle gain goals.
For muscle gain you need a slight kcal surplus. On the contrary you can eat as many eggs, chicken breasts and protein shakes as you like, but without that surplus you won’t gain.
Fit Camp has been a rollercoaster ride since the launch in April and despite the challenges life throws the warriors have shown great consistency and enthusiasm! We now shut down for Christmas and return in the new year - the date will be sent soon. STAY TUNED - I have huge plans for 2019!
Went digging in the crates for the background track 🎶 entitled "Number 1" (draft version - it was unfinished). This is myself on the mic 🎤 featuring and produced by @naijapean
Getting boozy during December? 🎅🏼🍻🥂Here’s my top tips on how to make smarter alcoholic beverage choices.
First and foremost, you don't NEED alcohol! I'd be very wary of any nutritional plan that encourages you to drink freely. If you do however feel like you want an alcoholic drink and want to minimise the damage it can potentially have on your progress, read on.
Drink less - Single shots of spirits contain one unit. So if you're aiming to keep your alcohol consumption down stick to shots of clean spirits (vodka/gin/rum etc.). Adding a low calorie mixers such as soda water and lime or tonic water will bulk the drink up.
Think quality - A high quality red wine does contain antioxidants that may help to reduce oxidative damage in the body. These are usually found in grape skin, of which wine is made. A large glass of red wine does pack a punch units wise (3.5) and will have a high calorific content. So it's not something you want to consume gallons of.
Don't mix - Some of you might be looking at the image thinking "the drinks lined up like that looks something like what happened last weekend!". You shouldn't be mixing your drinks. By doing so it becomes very easy to lose track of what you've had and over consume.