ARE YOU WINGING YOUR WORKOUTS?
You must have a clear plan already in place before you set foot in the gym to ensure progress is being made and time is not being wasted
Logbooks are an essential tool for tracking progress
It literally takes seconds to fill in after each set
Don’t worry about looking like a nerd, it’s becoming an increasingly common practice and besides you’ll have the last laugh when you’re smashing your goals 💪🏻💥 .
The goal is to beat the previous week, this could be by lifting just 2.5kg more or doing 1-2 more reps...
...that’s the principle of PROGRESSIVE OVERLOAD, which is how we improve and grow
You can also make notes on variables which may effect your workout, like how you were feeling? Did you use a new pre workout? Or “I got X amount of reps but my form was a bit crappy, so next time I’ll keep the weight the same but just improve my form”
Some of you may think “I keep a note of it in my head” or “I make notes in my phone”. No, that’s not good enough
If you don’t have a notebook, go out and get one NOW!
Where are you? Not as in location but with your progress, your goals your dreams. What do you want? Who do you have to BE..as in how are you going act or BE to reach your goals and dreams? Start with the end in mind and work your way backwards as you plan your goals for 2019. Make 4 week check points along the way, re-adjust your plan where you see fit. Lunge into 2019 by lifting your way to the top!
Are you ready to do the same and win $500 cash? It’s time for the New Year NEW Challenge! 3 Month challenge! 90 days! 12 weeks! And it’s only $80 to enter! BEST TRANSFORMATION AFTER 3 MONTHS EARNS A $500 CASH PRIZE!
- Registration Fee: $80
- Signup deadline is Jan 7th
- Competition Starts Jan 7th and ends April 1st.
- Cash Prize starts at $500
- Every Participant will be setup as an Online Client with their own workouts and nutritional guideline through my Fitness App which will be used to deliver & track workouts, upload progress photos, and communicate with your trainer. - Every Participant must take starting pictures by Jan 7th and progress pictures on the following dates: February 4th, March 4th and final pictures must be submitted on April 1st. **Pictures will have to follow a specific format, examples and more details will be sent after registration closes.**
- There will be various weekly cardio challenges for all participants
- Every Participant has to use the app to track their workouts or will be disqualified from contest. More details on how to use the app during the set up process.
Are you up for the challenge? Next Challenge starts soon! Jan 7th! 14 spots have been filled and only 16 spots left! Sign up at deebofit.com/challenge-me before it’s too late! #fitness challenge #fitnesschallenge#workout#workouts#workoutchallenge#trainingplan#trainingplans#workoutplan#workoutplans#mealplan#mealplan#diets
As it turns out, pregnant me isn't so great at sticking to a plan that's just in my head. Revamping my written training schedule to try and stay on top of my runs and work outs so I don't have another two weeks with LITERALLY ZERO RUNS. I plan to keep this going through the new year. So I guess I'm sort of starting my New Year's Resolution now? .
Over #ontheblog today, The Steady On Training Plan. An update on a habit I started a few years ago and has helped me, not just in my running, but in my faith and perspective on life.
•Running has taught me many lessons over the years, and this is another one of them: I believe we serve a God of peace, order and purpose. And for me, those things become clearer and believable when my life is moving steady, rather than in roller coaster fashion. I believe God takes the mundane, the hobbies and passions of our lives and he crafts his intimate messages for us into them. He uses what makes me uniquely me, and those things that make you uniquely you to communicate himself to each of us. He speaks to our hearts and reminds us he guides our steps and appoints our destinies.
•Sometimes, I think we just don’t slow down enough to create and commit to a habit that can bring a steady rhythm to our weeks. Even if it is not running, we all need consistent times built into our lives to allow our hearts to steady on what he is showing us through the life he has given us to live each day. If, running isn’t your thing, ask God to show you what that might be for you.
A change of plan....!
Recovery is slow....very slow. Stretching's boring but necessary, and I'm not doing it as often as I should.
But I am back running, and with a change of a plan.
I'm going to listen to an Iron Man friend of mine (you know who you are!) who has been banging onto me for ages to run based on heart rate. So that's what I'm doing. I didn't think I would actually be running at 13 minute miles, especially as i was close to 7 minute miles at Cardiff Half this year..but it turns out I was.
Surprisingly, Zone 2 where I want to be for the majority of my running, is far far away. Staying in Zone 3 was a challenge even with the slightest incline. Crazy, but it shows what needs to be done.
Hopefully the slow runs will stop any further injury and the HR limit will give me something to focus on whilst walking up hills!
Yesterday's run (pictured) was pretty much all Z3, but hopefully as the weeks tick over I'll see some of it drop into Z2 whilst running a bit quicker. And it's better for fat loss. winning!!!
♻️ @cartergood .
This whole fat loss thing takes a buttload of…
& Consistency 🔄
You already know, too.
Especially if you’ve read my other posts...
Go back and check —> I bet you won’t find a post that doesn’t talk about time, patience, discipline or consistency.
But it’s one thing to talk about 'em.
Applying ‘em is a whole lot different.
Cause it’s hard.
Being consistent each day is tough cookies...
Staying patient with results is worse than watching paint dry...
And while there’s no fix to speed things up, one thing that helps is having realistic expectations of what’s possible given a certain amount of time.
Very often, people OVERESTIMATE what’s possible in the short-term, and they get discouraged when they don’t see drastic changes after just a few months...
Well even if you're 100% perfect (which no one ever is), you probably won't see *yuge* changes in how you look in just a few measly months.
On the flip side, people tend to UNDERESTIMATE what’s possible in the long-term.
Imagine putting in work every single day for 6-12+ months...
Every day you’re hitting your nutrition targets 🎯
Every week you’re crushing your workouts 🏋️♂️
When you fall off, you get right back on it 💪
I always tell people that 6-12+ months is when the magic starts happening physically...
More importantly, after 6-12+ months of consistency, you’re going to have an arsenal of healthy habits, routines, and strategies built up that make staying fit easy-peasy-lemon-squeezy.
You don’t feel like you’re forcing yourself to eat healthy & exercise. You do it because…
It’s what you do.
It’s what you want to do.
You couldn’t imagine not doing it.
Why would you stop? You look & feel better than ever before, and that makes the small sacrifice of staying mindful with your eating and activity more than worth it!
I'm about to hit my word limit, so I'll leave you with this:
✅ Don't get caught up in how quickly or slowly things are changing. Instead, focus on what you can control day-to-day. Trust the process and know that, in time, you WILL see changes and fitness WILL feel more habitual.
⭐️ & it’s liveeeee ⭐️
Been waiting ages to get this fully rolled out & FINALLY everything is set for me to do so. My specialties lie in specialising training/nutrition for young athletes, but I do work outside of those boundaries too 🙌🏻🔥
Looking forward to some of the results I can get going forward on top of those that I already have. (You can check my highlights for a quick snippet of these) 💪🏼
Message me for more details, prices & how the coaching will be run. I’m sooo looking forward to smashing this 👊🏻
Instagrams vision of building glutes VS how to really build glutes 😂😂
Instagram is full of resistance band workout and body weight exercises claiming to give you that peachy behind. However, weight lifting should form a core part in your workouts. Band exercises have their place. For those who struggle to activate their glutes or to aid mobility or even to add an extra element of overload to a weighted exercise. But please don’t be led to think that doing 40 crab walks every session is key to building glutes. The truth is progressive overload is everything. If you’re not progressively overloading your muscles in a calorie surplus then how are you gonna grow???
For me, hip thrusts are the one! Also @bretcontreras1 is your man! But think about the weight you’re using. Are you pushing yourself on those last reps where you feel like completely failing? Can you literally feel those glutes firing up? If not you’re probably not challenging yourself enough. I once started out hip thrusting an 8kg dumbbell. Now I’m blowing steam hip thrusting upwards of 140kg. If you don’t pull faces like this are you even doing it right? 😂😂
And so it begins again... Running season is upon me! Runs and S+C sessions planned out leading up to Blackpool Half Marathon in Feb and then the Manchester Marathon in April... Been looking forward to putting my running shoes on, here we go!!
The Tale of a HILLY TRAIL 〰️✌️🏃♀️
Today: Fartlek after work.
Tomorrow: RESTday 💪😎❤️
Enjoy your Evening and just be a little bit thankful for your health 😉. We forget about those things too often.
Ein bissl hügelig mein Training gestern. Hat echt Spaß gemacht. 😍😝
Heute nach der Arbeit war mal ein kleines Fahrtenspiel angesagt. Und morgen:
RUHEtag..... und Untersuchungen. 🙄
Seids alle mal dankbar für eure Gesundheit!!! Es IST das höchste Gut! ☝️🙌 #healthy#happy#training
Dzień 47, poniedziałek i czas na sprawdzian 😎 od 1 listopada do dziś przybyło 10.5 kg - kcal zwiększam co 2 tyg, obecnie na 5000 kcal. Widać różnicę czyż nie? 😊💪 skoro poniedziałek to czas na barki, przedramienie oraz brzuch
WEBSITE NOW LIVE! Not been around much recently focusing on my diet and various business related bits, website is now up and running, if your interested in online coaching and taking your fitness game to the next level check it out, also sign up for the newsletter to be informed of my free beginners guide when it’s launched and free beginners programs, click the link in bio now and check it out!!!!! Also check out my portfolio on the website for photo shoot pics before they come to insta.
Photography by @daniel_adams_photography
Meet the second addition to our new personal training team, Robbie Dunlop. Robbie has been dedicated to his training and personal development in the fitness industry for 5 years now. His passion and knowledge in the industry continues to grow after every year and take him down all avenues of training ranging from strength & conditioning to HIIT & endurance. Robbie can customise your training programme to your personal needs through training programs, diet plans, one to one sessions and personal contact for any questions 😊.
Why not try Robbies strength training class on Sunday starting in January 💪💦.
So if your wanting to get in the best shape of your life! It just drop a few extra pounds for that holiday coming up then give him a little message for your free consultation 😊 07435261126
Concept for the week: DO HARD. For the sake of doing hard. Strength is on the other side of struggle. Rather than nodding at the saying like you read it on a coffee cup, apply it with with this practical suggestion: do 11 reps. If you normally would do how-ever-many-sets of ten....this week don’t stop at 10, do 11. One more, just to tell your brain that you are in charge of what your body does. ———————————————————————————
I’m not saying do one more than you are capable of doing, please hear me say that. I’m saying don’t put cookie cutter limits on yourself, know why you are doing what you’re doing, and make it hard. ———————————————————————————
I look forward to hearing the changes you feel from this. Do a 65/25 second interval instead of 60/30. Do 11 reps. Run 5.1 miles instead of 5.0. Why not?
This transformation is the result of four weeks hard work, weight training and following a nutrition plan. Fantastic progress in just four weeks! Well done Tori! If you'd like to do the same don't forget we have a competition running on a previous post for you to win a four week bespoke training and nutrition plan that will help you set you up for your own transformation in 2019!
The day of my 30th birthday is also day 1 of my 16 week @manchestermarathon training plan!
I'm going to be following the sub 4 hour plan from @runnersworlduk Complete Guide to Race Training, and trying to do it as rigidly as possible. I've tried to wing training plans and shifted runs around too much in the past and on three occasions it's hit me hard between 18 and 20 miles. .
It also means a start of using my account more for what my username would suggest... running! I'll finish #photoaday for the year, but will also be throwing in run updates and plans, as well as trying to use my story a bit more. For now, I'm going to enjoy my birthday rest day!
Monday Monday! -
Guess which idiot has messed up her ribs again by running badly nursing this leg for a month? 🙈🙈
Getting booked immediately into the Chiropractor as he fixed me straight away last time, it’s obviously a weakness I have!
On the other hand feeling really positive that I’ve had absolutely no leg issues for a few days now - reducing mileage and speed mixed in with yoga has meant I’ve gotten over the mini injury without being off my feet for weeks. In the past I’d have ignored all the signs and just carried on until I broke. So despite struggling to breathe with my stupid rib at the mo I’m still feeling proud of sticking to old lessons learned!
Monday 🏋️♀️ Back and Biceps Workout 🙌
Don’t forget to bookmark 🔖↗️
Tap that button. 🙌
1️⃣V. Bar pull down—3x12reps
2️⃣2 Strap Cable Rows—3x15reps.
3️⃣Barbell Bicep Curls—3x12reps.
5️⃣Dumbbell Bent over rows—3x8reps.
6️⃣Cable Rope Bicep curls—3x20reps.
Don’t forget to save the workout for later 🙌🙌🙌