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#trainingplan medias

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Read this great post😀
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Follow me @fitness__wolf for more -
Credit @laurasfitloves
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This video is from a while back now but it never made it to my feed as I felt conscious of my cellulite. But I came across it the other day and was like why didn’t I put it up?
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Cellulite is normal. Cellulite is something that 90% of women have! Even when I’m at my leanest I can have cellulite because we all still have fat even when we reduce our body fat percentage. Its not something to be ashamed of, it’s natural. Yes I have big glutes but with that comes fat and I’m 100% ok with that too. It makes a great cushion😆
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So instead of looking at myself and worrying about my cellulite, I’m looking at this and being happy that I reverse lunged 40Kg for reps!! And that my back looks mega too😂👏🏼
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#fitnessmen #fitnessabs #fitnesslove #fitnesstime #fitnessgym #fitnesstransformation #gymcouple #fitnessworkout #fitnessgirlmotivation #trainingplan #fitnessfun #fitnesspro #fitnessdays #girlsfitnessmotivation #fitnessfemale #fitnesslovers #trainingmotivation #trainingtime #gymlovers #gymgoals #ilovefitness #gymfit #fitnesstips #fitnessgoal #workoutfitness #leggday #fitnessmonday #fitnesswolf
Read this great post😀 - Follow me @fitness__wolf for more - Credit @laurasfitloves - This video is from a while back now but it never made it to my feed as I felt conscious of my cellulite. But I came across it the other day and was like why didn’t I put it up? . Cellulite is normal. Cellulite is something that 90% of women have! Even when I’m at my leanest I can have cellulite because we all still have fat even when we reduce our body fat percentage. Its not something to be ashamed of, it’s natural. Yes I have big glutes but with that comes fat and I’m 100% ok with that too. It makes a great cushion😆 . So instead of looking at myself and worrying about my cellulite, I’m looking at this and being happy that I reverse lunged 40Kg for reps!! And that my back looks mega too😂👏🏼 - - #fitnessmen  #fitnessabs  #fitnesslove  #fitnesstime  #fitnessgym  #fitnesstransformation  #gymcouple  #fitnessworkout  #fitnessgirlmotivation  #trainingplan  #fitnessfun  #fitnesspro  #fitnessdays  #girlsfitnessmotivation  #fitnessfemale  #fitnesslovers  #trainingmotivation  #trainingtime  #gymlovers  #gymgoals  #ilovefitness  #gymfit  #fitnesstips  #fitnessgoal  #workoutfitness  #leggday  #fitnessmonday  #fitnesswolf 
Day 8 of my @composelimited plan which meant legs and abs, although I did add some squats. Also did 2sets of my heaviest leg press so far 🤩
Day 8 of my @composelimited plan which meant legs and abs, although I did add some squats. Also did 2sets of my heaviest leg press so far 🤩
👋Online-Fitnessprogramm😃
Fitter werden, abnehmen, Kraft aufbauen ab 2 Euro / Tag
Nutze jetzt die Vorteile eines eigenen
Online-Personal Trainers 💪
⬇️⬇️⬇️
https://www.personaltraininginheidelberg.com/online-training-plan
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Oder Link in Bio. 😊
#LKTraining 
#fitness #crossfit #sport #training #success #weightlifting #gymnastics #endurance #fatloss #muscles #strength #motivation #focus #discipline #work #vision #onlinecoaching #online #trainingplan #personaltraining #roma #nike #niketraining #rome #asroma #personaltrainer #heidelberg #germany 🇩🇪 #photo📸 @fee_alb
👋Online-Fitnessprogramm😃 Fitter werden, abnehmen, Kraft aufbauen ab 2 Euro / Tag Nutze jetzt die Vorteile eines eigenen Online-Personal Trainers 💪 ⬇️⬇️⬇️ https://www.personaltraininginheidelberg.com/online-training-plan . Oder Link in Bio. 😊 #LKTraining  #fitness  #crossfit  #sport  #training  #success  #weightlifting  #gymnastics  #endurance  #fatloss  #muscles  #strength  #motivation  #focus  #discipline  #work  #vision  #onlinecoaching  #online  #trainingplan  #personaltraining  #roma  #nike  #niketraining  #rome  #asroma  #personaltrainer  #heidelberg  #germany  🇩🇪 #photo 📸 @fee_alb
Love a quiet gym in the morning 🥳🤩
Love a quiet gym in the morning 🥳🤩
Yes, having become one of THOSE PEOPLE who gets up early to go for a run on holiday, I found a rather challenging place for my 40 minutes steady run today. Usually the pace would be higher, but, well, at least I got some stair climbing in...! #run#running#runner#runprague#runczech#lovetorun#runaddict#training#trainingplan#runningmotivation#runninginspiration#runtoinspire#marathon#marathontraining#londonmarathon#londonmarathon2019#vlm2019#londonmarathontraining#runningcommunity#stairclimb#fitness#steadyrun#runningplan#instarun#runstagram#runtastic
Yes, having become one of THOSE PEOPLE who gets up early to go for a run on holiday, I found a rather challenging place for my 40 minutes steady run today. Usually the pace would be higher, but, well, at least I got some stair climbing in...! #run #running #runner #runprague #runczech #lovetorun #runaddict #training #trainingplan #runningmotivation #runninginspiration #runtoinspire #marathon #marathontraining #londonmarathon #londonmarathon2019 #vlm2019 #londonmarathontraining #runningcommunity #stairclimb #fitness #steadyrun #runningplan #instarun #runstagram #runtastic 
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ARE YOU WINGING YOUR WORKOUTS?
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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
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Logbooks are an essential tool for tracking progress
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It literally takes seconds to fill in after each set
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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...
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...that’s the principle of PROGRESSIVE OVERLOAD, which is how we improve and grow
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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”
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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
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If you don’t have a notebook, go out and get one NOW!
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. 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! .
Just amazing👌
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Just amazing👌 . . 💯
How do you plan your marathon training plan?
Do you plan your runs by heart rate or pace?
Understanding the different heart rate zones (energy systems) is important. Most runners run easy runs too hard and harder runs too easy. 
Dont always run at the same pace. 
When I start marathon training for Chicago I will plan my training runs carefully, to get the most out of my 3 to 4 runs per week.

Still need a training plan? Or coaching? Get in touch via DM or leave a comment.

Here s a blog from last year's marathon training series (link in bio, Nov 2017)
http://croydonsportstherapy.com/training-abcs-heart-rate-zone-energy-systems-part-i/
#personaltraining #personaltrainer #myptstudio #marathontraining #runningcoach #coach #trainingplan #croydon #surrey #chicagomarathon #running #strengthtraining #strengthandconditioning #lifting #marathonprep #onlinecoach #onlinetrainer #1to1 #nutrition #recovery #hrzones
How do you plan your marathon training plan? Do you plan your runs by heart rate or pace? Understanding the different heart rate zones (energy systems) is important. Most runners run easy runs too hard and harder runs too easy. Dont always run at the same pace. When I start marathon training for Chicago I will plan my training runs carefully, to get the most out of my 3 to 4 runs per week. Still need a training plan? Or coaching? Get in touch via DM or leave a comment. Here s a blog from last year's marathon training series (link in bio, Nov 2017) http://croydonsportstherapy.com/training-abcs-heart-rate-zone-energy-systems-part-i/ #personaltraining  #personaltrainer  #myptstudio  #marathontraining  #runningcoach  #coach  #trainingplan  #croydon  #surrey  #chicagomarathon  #running  #strengthtraining  #strengthandconditioning  #lifting  #marathonprep  #onlinecoach  #onlinetrainer  #1to1  #nutrition  #recovery  #hrzones 
Easy run done 🏃🏼‍♀️😊 It’s warm out there this morning! Now time for a nice stretch 😃💕 @pmgcoaching #easyrun #pmgcoaching #trainingplan #slowandsteady #runner #running #goals #accountability #motivation #support #challenges #marathon #ultramarathon #happydays #determination #grit #followyourdreams #endurance #runhappy #runwithyourheart #happyface #mindovermatter #training
Another 5am alarm, this time for 4x 5min efforts &  I really enjoyed that.. It isn't to cold this am x
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Tea & hot shower time happy running guys xx 🏃‍♀️🏃‍♀️🏃‍♀️
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#pmgcoaching #trainingplan #training #run4fun #runner #girlsthatrun #runnersofinstagram #runningcommunity #runrunrun #manchestermarathon #marathon #marathontraining
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Another day - another one of them Zwift session 😉Truth to be told,it's freeride 60 minutes to get the day going 😁Also,rolling around in the Build Me Up socks and 100 miles kit feels good 😂🌌☕️🚴‍♂️👌#gozwift #zwift #watopia #hillykom #hilliyroute #freeride #tuesday #morning #riseandshine #thezwiftbull #buildmeup #trainingplan
There are three windows of fueling when it comes to training: pre-workout, during your workout and post-workout. How you fuel in these windows sets you up for success or perhaps there’s “room to improve”.
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Let us help you dial in a great fueling plan so you can focus on being a better athlete 👍🏼.
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#thecorediet #corediet #fuelingplan #trainingplan #endurance #enduranceathlete #marathontraining #triathlontraining #womenfortri #running #runtraining #healthyliving #activelifestyle
There are three windows of fueling when it comes to training: pre-workout, during your workout and post-workout. How you fuel in these windows sets you up for success or perhaps there’s “room to improve”. • Let us help you dial in a great fueling plan so you can focus on being a better athlete 👍🏼. • #thecorediet  #corediet  #fuelingplan  #trainingplan  #endurance  #enduranceathlete  #marathontraining  #triathlontraining  #womenfortri  #running  #runtraining  #healthyliving  #activelifestyle 
What a super hectic & eventful day! Still managed to follow through on my #trainingplan 🤗
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#beastmode
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#swim #run #swimmer #runnersofig #runnersofinstagram #triathlontraining #tritraining #swimrun #lift #crosstrain #fitness #fitmom #fitmotivation #fitmomsofig #fitfam #gymnation #gym
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!
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!
TRAINING TUESDAY looking to yourself on camera could really help improving your technique, makes you fun faster and reduces injury risks  #running #training #technique #outdoor #triathlon #atac #workout #friend #filming #feedback #reflect #personaltraining #coach #differentsports #goals #trainingplan #lessinjuries
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!

Additional Details/Rules(Below):
- 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
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! Additional Details/Rules(Below): - 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 
Always make time to work with @richiemacdonaldpt when i come back home, no matter what time of the year. He introduced me to the sport and always thankful for that. Thanks for the session cuz💥🥊
Always make time to work with @richiemacdonaldpt when i come back home, no matter what time of the year. He introduced me to the sport and always thankful for that. Thanks for the session cuz💥🥊
Credit to @katie.j.ball : Good swim last night still taking it easy, working on drills and staying smooth 😎
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Testing out my new @newwaveswimbuoy goggles, the first racing style goggles I've tried which are actually comfy 🤗
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#swimbikerun#bikerun#triathlontraining#trainingplan#traintogain#strongnotskinny#fitfam#fitness#eatclean#run#photooftheday#tri#triathlete#trigirl#getfit#fitnessjourney#bike#cycle#legday#runnergirl#photooftheday#everydayislegday#betteryourself#swimfast#raceday#whenthetoughgetsgoing#paintrain#workingclasstriathlete#blog#paintrain#runthroughthemisery
Credit to @katie.j.ball : Good swim last night still taking it easy, working on drills and staying smooth 😎 . . Testing out my new @newwaveswimbuoy goggles, the first racing style goggles I've tried which are actually comfy 🤗 . #swimbikerun #bikerun #triathlontraining #trainingplan #traintogain #strongnotskinny #fitfam #fitness #eatclean #run #photooftheday #tri #triathlete #trigirl #getfit #fitnessjourney #bike #cycle #legday #runnergirl #photooftheday #everydayislegday #betteryourself #swimfast #raceday #whenthetoughgetsgoing #paintrain #workingclasstriathlete #blog #paintrain #runthroughthemisery 
“It's not what we do once in a while that shapes our lives. It's what we do consistently.”
Anthony Robbins

Didn’t get up this morning so had to do this run at night. Not a fan of running in the evening, when my stomachs full but tonight was nice because of all the xmas lights :)
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#breastfeeding #breastfeedingrunner 
#running #iloverunning #nike #lamarathon2019 #miamimarathon #notrunningwithoutyou #fastshoes #runningshoes #firstworldproblems #training #gratefuleveryday  #running #lamarathon2019 postpartum #womenrunning #postpartumbody #postpartumfitness #postpartumweightloss #fourmonthspostpartum #halfmarathontraining #runningforlife #runningforhappiness #running #runningmotivation #trainingplan  #successquotes #runningmotivation #26point2 #13point1 #marathontrainjng #halfmarathontraining #lifeisgood #motherrunner #runningmom
“It's not what we do once in a while that shapes our lives. It's what we do consistently.” Anthony Robbins Didn’t get up this morning so had to do this run at night. Not a fan of running in the evening, when my stomachs full but tonight was nice because of all the xmas lights :) . . . #breastfeeding  #breastfeedingrunner  #running  #iloverunning  #nike  #lamarathon2019  #miamimarathon  #notrunningwithoutyou  #fastshoes  #runningshoes  #firstworldproblems  #training  #gratefuleveryday  #running  #lamarathon2019  postpartum #womenrunning  #postpartumbody  #postpartumfitness  #postpartumweightloss  #fourmonthspostpartum  #halfmarathontraining  #runningforlife  #runningforhappiness  #running  #runningmotivation  #trainingplan  #successquotes  #runningmotivation  #26point2  #13point1  #marathontrainjng  #halfmarathontraining  #lifeisgood  #motherrunner  #runningmom 
Are you ready to get started? Several time slots open between 5am and 9pm daily.

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Visit DEEBOfit.com to learn more about personal training and online training plans! #houston #personaltrainer #onlinetraining #houstontrainer #sportsperformance #houstontrainers #houstonpersonaltrainer #houstonpersonaltrainers #trainingplan #trainingplans #workoutplans #fitnessplan #fitnessplans #weightloss #fitness #fitnessmotivation #healthy #fitnessjourney #mealplan #dietplan
Are you ready to get started? Several time slots open between 5am and 9pm daily. _______________________________ Visit DEEBOfit.com to learn more about personal training and online training plans! #houston  #personaltrainer  #onlinetraining  #houstontrainer  #sportsperformance  #houstontrainers  #houstonpersonaltrainer  #houstonpersonaltrainers  #trainingplan  #trainingplans  #workoutplans  #fitnessplan  #fitnessplans  #weightloss  #fitness  #fitnessmotivation  #healthy  #fitnessjourney  #mealplan  #dietplan 
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? .
#running #pregnant #runningmama #pregnantrunner #12weeks #trainingplan
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? . #running  #pregnant  #runningmama  #pregnantrunner  #12weeks  #trainingplan 
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.
#trainingplan #runyourrace #steadyon #proverbs6 #colossians3 #iamwriting #faithandfitness
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. #trainingplan  #runyourrace  #steadyon  #proverbs6  #colossians3  #iamwriting  #faithandfitness 
Commitment! As a personal trainer I am 100% committed on providing the best training to all my clients 💪🏻
Commitment! As a personal trainer I am 100% committed on providing the best training to all my clients 💪🏻
A change of plan....!
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Recovery is slow....very slow. Stretching's boring but necessary, and I'm not doing it as often as I should.
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But I am back running, and with a change of a plan.
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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.
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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.
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Hopefully the slow runs will stop any further injury and the HR limit will give me something to focus on whilst walking up hills!
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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!!!
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#hrzones #heartrate #heartratetraining #heartratemonitor #trainingplan #cheststrap
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!!! . #hrzones  #heartrate  #heartratetraining  #heartratemonitor  #trainingplan  #cheststrap 
♻️ @cartergood .
This whole fat loss thing takes a buttload of…
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Time ⏰
Patience 🙏
Discipline 💪
& Consistency 🔄
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You already know, too.
Especially if you’ve read my other posts...
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Go back and check —> I bet you won’t find a post that doesn’t talk about time, patience, discipline or consistency.
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But it’s one thing to talk about 'em.
Applying ‘em is a whole lot different.
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Cause it’s hard.
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Being consistent each day is tough cookies...
Staying patient with results is worse than watching paint dry...
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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.
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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...
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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.
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On the flip side, people tend to UNDERESTIMATE what’s possible in the long-term.
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Imagine putting in work every single day for 6-12+ months...
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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 💪
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I always tell people that 6-12+ months is when the magic starts happening physically...
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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.
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You don’t feel like you’re forcing yourself to eat healthy & exercise. You do it because…
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It’s what you do.
It’s what you want to do.
You couldn’t imagine not doing it.
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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!
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I'm about to hit my word limit, so I'll leave you with this:
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✅ 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.
♻️ @cartergood . This whole fat loss thing takes a buttload of… ⠀ Time ⏰ Patience 🙏 Discipline 💪 & 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 ⭐️
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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 🙌🏻🔥
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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) 💪🏼
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Message me for more details, prices & how the coaching will be run. I’m sooo looking forward to smashing this 👊🏻
#OnlineCoaching
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⭐️ & 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 👊🏻 #OnlineCoaching  ⠀⠀⠀
It’s all about the hi-viz ⚠️⚠️⚠️. So that’s my #marathontraining account officially open 👊🏻 #manchestermarathon #marathon #training #nightrun #fitness #ukrunchat #trainingplan #26point2 #runners #instarun
Instagrams vision of building glutes VS how to really build glutes 😂😂
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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???
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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? 😂😂
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? 😂😂
‘So yeah um this is the sled it’s for pushing it’s pretty sick really’ new gym is looking great. Pop down on the 29th if you want to come see for yourself!
‘So yeah um this is the sled it’s for pushing it’s pretty sick really’ new gym is looking great. Pop down on the 29th if you want to come see for yourself!
Marathon training: week one, day one. Five tempo miles followed by a PT session with the fabulous @toughlove_pt 🏃‍♀️🏋️‍♀️🏃‍♀️strength training is so important to runners, and luckily for me - I love it!! Excited to see what can be achieved over the next 16 weeks. I know there will be some tough runs and horrible sessions along the way, but I also know what can be achieved with hard work. Big up to all my fellow Manchester peeps! Ticking off the miles for @runup2christmas 🎅 #marathon #manchestermarathon #marathontraining #run #ru2c2018 #ru2c #runner #running #runnersofinstagram #trainingplan #runningvibes #runningcommunity #fitness #gym #strength #strengthtraining #thisgirlcan #womensrunninguk #bristolrunner #womensrunningcommunity #deadlift #gymmotivation #tempo
Marathon training: week one, day one. Five tempo miles followed by a PT session with the fabulous @toughlove_pt 🏃‍♀️🏋️‍♀️🏃‍♀️strength training is so important to runners, and luckily for me - I love it!! Excited to see what can be achieved over the next 16 weeks. I know there will be some tough runs and horrible sessions along the way, but I also know what can be achieved with hard work. Big up to all my fellow Manchester peeps! Ticking off the miles for @runup2christmas 🎅 #marathon  #manchestermarathon  #marathontraining  #run  #ru2c2018  #ru2c  #runner  #running  #runnersofinstagram  #trainingplan  #runningvibes  #runningcommunity  #fitness  #gym  #strength  #strengthtraining  #thisgirlcan  #womensrunninguk  #bristolrunner  #womensrunningcommunity  #deadlift  #gymmotivation  #tempo 
On week 3 of marathon training with @pmgcoaching for @manchestermarathon that easy 5 miles felt good but it's super cold so nice hot tea for me... (double sesh day 😫 done) ***
Also eyeing up the MK challenge, I love a medal (even more so when you get 3 !!!!) .. Has anyone ran this one, I look at it every year but always end up working the bank holiday? X
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#pmgcoaching #manchestermarathon #trainingplan #training #runnersofinstagram #runningcommunity #run4fun #runrunrun #runner #thisgirlcan #thisgirl #girlsthatrun #runninggirl
On week 3 of marathon training with @pmgcoaching for @manchestermarathon that easy 5 miles felt good but it's super cold so nice hot tea for me... (double sesh day 😫 done) *** Also eyeing up the MK challenge, I love a medal (even more so when you get 3 !!!!) .. Has anyone ran this one, I look at it every year but always end up working the bank holiday? X *** #pmgcoaching  #manchestermarathon  #trainingplan  #training  #runnersofinstagram  #runningcommunity  #run4fun  #runrunrun  #runner  #thisgirlcan  #thisgirl  #girlsthatrun  #runninggirl 
Happy holidays you beautiful people!
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Just a friendly reminder I am taking on new clients/signups for training and nutrition programs until this Friday the 21st then will be on VACATION 😁 pretty much until January.
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ALSO if you sign up by this Friday I have a special deal for you...
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ALSO you can sign up now and only start in January! Reserve your spot!!
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Message for info! Merry Christmas and happy holidays! ✌️.
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#personaltraining #personaltrainer #nutritionplan #mealplan #trainingplan #coach #nutritioncoaching #nutritioncoach #newbrunswick #eastcoast #moncton #halifax #novascotia #healthandwellness #healthandfitness #newyearnewyou
Happy holidays you beautiful people! - Just a friendly reminder I am taking on new clients/signups for training and nutrition programs until this Friday the 21st then will be on VACATION 😁 pretty much until January. - ALSO if you sign up by this Friday I have a special deal for you... - ALSO you can sign up now and only start in January! Reserve your spot!! - Message for info! Merry Christmas and happy holidays! ✌️. - - - #personaltraining  #personaltrainer  #nutritionplan  #mealplan  #trainingplan  #coach  #nutritioncoaching  #nutritioncoach  #newbrunswick  #eastcoast  #moncton  #halifax  #novascotia  #healthandwellness  #healthandfitness  #newyearnewyou 
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!!
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.
#thankful #compressport
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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
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. #thankful  #compressport  . 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
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
🔥🔥Start your transformation TODAY !!🔥🔥 --------------
-------------- No matter what your goal is, where your starting at, male or female,together we can come up with a game plan to get you the best results yet ........
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For online coaching email me
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📩  javiqbalfitness@gmail.com ----
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💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥 #onlinetrainer #onlinepersonaltraining #onlinecoaching #onlinefitnesscoach #onlinetraining #bodytransformations #bodybuildingmotivations #dietplan #dietplans #nutritioncoach #nutrition #nutritionplan #nutritiontips #trainingplan #trainingplans #getsixpack #getripped #getinshape #beachbodycoach #beachbody #get6pack #getabs #getinshape #bodytransformation #bodytransformationspecialist #bodytransformationcoach #transformationbody #sixpackabs #sixpack
🔥🔥Start your transformation TODAY !!🔥🔥 -------------- -------------- No matter what your goal is, where your starting at, male or female,together we can come up with a game plan to get you the best results yet ........ ........ For online coaching email me ------------------------- 📩  javiqbalfitness@gmail.com ---- ---- ---- 💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥 #onlinetrainer  #onlinepersonaltraining  #onlinecoaching  #onlinefitnesscoach  #onlinetraining  #bodytransformations  #bodybuildingmotivations  #dietplan  #dietplans  #nutritioncoach  #nutrition  #nutritionplan  #nutritiontips  #trainingplan  #trainingplans  #getsixpack  #getripped  #getinshape  #beachbodycoach  #beachbody  #get6pack  #getabs  #getinshape  #bodytransformation  #bodytransformationspecialist  #bodytransformationcoach  #transformationbody  #sixpackabs  #sixpack 
Just throw it. Just do it. Just try. ⠀

Yes, these all make sense if you know how to execute the skill with proper technique. But if you are just learning or still learning how to perform these statements are a great way to injure your cheerleader. ⠀
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Take some steps to properly educate your cheerleaders. Show them, explain to them the gaps, and help them understand how you will close them.⠀
Just throw it. Just do it. Just try. ⠀
Yes, these all make sense if you know how to execute the skill with proper technique. But if you are just learning or still learning how to perform these statements are a great way to injure your cheerleader. ⠀
⠀
Take some steps to properly educate your cheerleaders. Show them explain to them the gaps, and help them understand how you will close the gaps. ⠀
How do you prefer to learn new skills? ⠀
(A) Video⠀
(B) Verbal explanation⠀
(C) Live Performance⠀
(D) Break down of steps⠀
(E) All of the above⠀
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#spirittechnique #CC60S #newskillalert #newskilltraining #trainingplan #cheertrainingplan #cheereducation #cheerlessonplan #cheercoachtraining #cheerleadertraining #cheerleading #cheerleader #cheeryouthcoach #cheerdirector #cheerowner #cheerleader #showoff #showout #shoutout #competitionseason #planningshowcase ⠀
How do you prefer to learn new skills? ⠀
(A) Video⠀
(B) Verbal explanation⠀
(C) Live Performance⠀
(D) Break down of steps⠀
(E) All of the above⠀
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#spirittechnique #CC60S #newskillalert #newskilltraining #trainingplan #cheertrainingplan #cheereducation #cheerlessonplan #cheercoachtraining #cheerleadertraining #cheerleading #cheerleader #cheeryouthcoach #cheerdirector #cheerowner #cheerleader #showoff #showout #shoutout #competitionseason #planningshowcase
Just throw it. Just do it. Just try. ⠀ Yes, these all make sense if you know how to execute the skill with proper technique. But if you are just learning or still learning how to perform these statements are a great way to injure your cheerleader. ⠀ ⠀ Take some steps to properly educate your cheerleaders. Show them, explain to them the gaps, and help them understand how you will close them.⠀ Just throw it. Just do it. Just try. ⠀ Yes, these all make sense if you know how to execute the skill with proper technique. But if you are just learning or still learning how to perform these statements are a great way to injure your cheerleader. ⠀ ⠀ Take some steps to properly educate your cheerleaders. Show them explain to them the gaps, and help them understand how you will close the gaps. ⠀ How do you prefer to learn new skills? ⠀ (A) Video⠀ (B) Verbal explanation⠀ (C) Live Performance⠀ (D) Break down of steps⠀ (E) All of the above⠀ ⠀ #spirittechnique  #CC60S  #newskillalert  #newskilltraining  #trainingplan  #cheertrainingplan  #cheereducation  #cheerlessonplan  #cheercoachtraining  #cheerleadertraining  #cheerleading  #cheerleader  #cheeryouthcoach  #cheerdirector  #cheerowner  #cheerleader  #showoff  #showout  #shoutout  #competitionseason  #planningshowcase  ⠀ How do you prefer to learn new skills? ⠀ (A) Video⠀ (B) Verbal explanation⠀ (C) Live Performance⠀ (D) Break down of steps⠀ (E) All of the above⠀ ⠀ #spirittechnique  #CC60S  #newskillalert  #newskilltraining  #trainingplan  #cheertrainingplan  #cheereducation  #cheerlessonplan  #cheercoachtraining  #cheerleadertraining  #cheerleading  #cheerleader  #cheeryouthcoach  #cheerdirector  #cheerowner  #cheerleader  #showoff  #showout  #shoutout  #competitionseason  #planningshowcase 
📍Just like the rear delts side delts are poorly exposed to a mechanical damage, produce so little force, and are so small that they can recover from limited volumes in a very short time, working them 2 to 6 times a week from 16 to 22 sets per week with 10 to 12 reps is a good way to reach the maximum effective volume, 8 sets per week for minimum effective volume and 6 sets per week to maintain their size. 📍Combining between barbell upright row and lateral raises with optimal weight use and a good range of motion, will optimize side delts work.

كتاف جناب بحالهم بحال كتاف الخلف تاهما عضلات صغار، ماكيكونش الظغط عليهم بزاف، و كيبراو دغيا، يعني تقدر ترينيهم 2 تال 6 مرات أسبوعيا، 16 تال 22 مجموعة في الأسبوع مع 10 تال 12 تكرارة إلا كنتي باغي توصل لأقصى نمو، 8 ديال المجموعات في الأسبوع لا بغيتي نمو عادي، و 6 مجموعات في الأسبوع لا بغيتي غير تحافظ على حجمهم. بالنسبة للتمارين، (lateral raises) و (upright row) كيبقاو من أحسن التمارين الفعالة
#sidedelts #shoulderworkout #reardelts #uprightrows #lateralraises #workout #training #gym #gympartner #bodybuilding #protein #trainingplan #workoutplan #bulking #shredded #hypertrophytraining #strengthtraining #strength #hypertrophy #periodization #volume #gainzteam #gainscorner #prodiet #mesprotéinesmaroc #bodybuildingmotivation #transformation
📍Just like the rear delts side delts are poorly exposed to a mechanical damage, produce so little force, and are so small that they can recover from limited volumes in a very short time, working them 2 to 6 times a week from 16 to 22 sets per week with 10 to 12 reps is a good way to reach the maximum effective volume, 8 sets per week for minimum effective volume and 6 sets per week to maintain their size. 📍Combining between barbell upright row and lateral raises with optimal weight use and a good range of motion, will optimize side delts work. كتاف جناب بحالهم بحال كتاف الخلف تاهما عضلات صغار، ماكيكونش الظغط عليهم بزاف، و كيبراو دغيا، يعني تقدر ترينيهم 2 تال 6 مرات أسبوعيا، 16 تال 22 مجموعة في الأسبوع مع 10 تال 12 تكرارة إلا كنتي باغي توصل لأقصى نمو، 8 ديال المجموعات في الأسبوع لا بغيتي نمو عادي، و 6 مجموعات في الأسبوع لا بغيتي غير تحافظ على حجمهم. بالنسبة للتمارين، (lateral raises) و (upright row) كيبقاو من أحسن التمارين الفعالة #sidedelts  #shoulderworkout  #reardelts  #uprightrows  #lateralraises  #workout  #training  #gym  #gympartner  #bodybuilding  #protein  #trainingplan  #workoutplan  #bulking  #shredded  #hypertrophytraining  #strengthtraining  #strength  #hypertrophy  #periodization  #volume  #gainzteam  #gainscorner  #prodiet  #mesprotéinesmaroc  #bodybuildingmotivation  #transformation 
Day 1 of 16 week training plan, with sub 70 Barcelona half and sub 2.28 Manchester marathon being the aims, with a little detour in Poland along the way, bring it on 🏃‍♂️ 🔥⚡️#runitfast #marathontraining #halfmarathontraining #running #runnersofinstagram #poland #barcelona #manchester #pb #day1 #trainingplan
Fitness starts first in mindset...so does sport in fact so does everything. Discipline  of thoughts gets the activity started, habits, behaviours, performance are all qualities of the mind. Try our Sportzmind Mental Preparation System App, and work on enhancing your mindset!
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#Tyraining #trainingday #traininghard #trainingcamp #trainingmotivation #trainingforlife #Trainingtime #trainings #trainingpartner #trainingsession #Trainingtips #trainingprogram #trainingsplan #trainingschool #trainingmode #trainingdays #trainingplan #trainingshelden #trainingdone ##trainingcenter #trainingvideos #traininglife #TrainingforWarriors #trainingeveryday #traininggoals #trainingpartners
Fitness starts first in mindset...so does sport in fact so does everything. Discipline of thoughts gets the activity started, habits, behaviours, performance are all qualities of the mind. Try our Sportzmind Mental Preparation System App, and work on enhancing your mindset! . . . . . . . . #Tyraining  #trainingday  #traininghard  #trainingcamp  #trainingmotivation  #trainingforlife  #Trainingtime  #trainings  #trainingpartner  #trainingsession  #Trainingtips  #trainingprogram  #trainingsplan  #trainingschool  #trainingmode  #trainingdays  #trainingplan  #trainingshelden  #trainingdone  ##trainingcenter  #trainingvideos  #traininglife  #TrainingforWarriors  #trainingeveryday  #traininggoals  #trainingpartners 
SkiErg:
30min: 10min @ 220 watts / 10min @ 180 watts / 10min @ 215 watts.
J'avais prévu de maintenir 200 watts dans le dernier set afin de terminer sur 200 watts de moyenne mais je me sentais bien donc j'ai décidé d'accélérer un peu dans les dernières minutes afin d'atteindre 7500m.
S.T.I.V.E #stiveprogramming
#assaultbike #assaultairbike #crossfit #crossfitwod #crossfitrowing #crossfitendurance #garagegym #concept2 #concept2rowing #concept2skierg #skierg #rowing #rowingtraining #indoorrowing #aviron #concept2bikeerg #bikeerg #personaltraining #trainingplan #coaching #endurance #intervaltraining #aerobiccapacity #buildyourengine #fitness #proveyourfitness #indoorcycling #crossfitbelgium #crossfitfrance
SkiErg: 30min: 10min @ 220 watts / 10min @ 180 watts / 10min @ 215 watts. J'avais prévu de maintenir 200 watts dans le dernier set afin de terminer sur 200 watts de moyenne mais je me sentais bien donc j'ai décidé d'accélérer un peu dans les dernières minutes afin d'atteindre 7500m. S.T.I.V.E #stiveprogramming  #assaultbike  #assaultairbike  #crossfit  #crossfitwod  #crossfitrowing  #crossfitendurance  #garagegym  #concept2  #concept2rowing  #concept2skierg  #skierg  #rowing  #rowingtraining  #indoorrowing  #aviron  #concept2bikeerg  #bikeerg  #personaltraining  #trainingplan  #coaching  #endurance  #intervaltraining  #aerobiccapacity  #buildyourengine  #fitness  #proveyourfitness  #indoorcycling  #crossfitbelgium  #crossfitfrance 
Last week of training before Christmas!!!
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It’s the last week before we throw it all down the drain for a few days, but hey it’s all part of the fun! .
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Here’s the last workout I’ll be giving from my online training program. .
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If you found these workouts useful keep an eye out for my posts in January as I’m throwing a crazy offer you won’t wanna miss out on. .
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Here’s an upper body workout with a mixture of strength and bodybuilding. Give it a go 💪. .
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#workoutplan #workoutguide #trainingplan #exercises #demonstration #onlinetraining #onlinecoaching #onlinePT #bodybuilding #strength #upperbody #workout
Last week of training before Christmas!!! . . . It’s the last week before we throw it all down the drain for a few days, but hey it’s all part of the fun! . . . Here’s the last workout I’ll be giving from my online training program. . . . If you found these workouts useful keep an eye out for my posts in January as I’m throwing a crazy offer you won’t wanna miss out on. . . . Here’s an upper body workout with a mixture of strength and bodybuilding. Give it a go 💪. . . . #workoutplan  #workoutguide  #trainingplan  #exercises  #demonstration  #onlinetraining  #onlinecoaching  #onlinePT  #bodybuilding  #strength  #upperbody  #workout 
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
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
Throwing it back to working with the immensely talented @lucasguanes.m who came to me out of the blue wanting to record for his portfolio. ⁣
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He has now taken his work to the next level and I’m looking forward to potentially working with you again bro 💪🏾 I still love this thank you 🙌🏾⁣
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Whether you want to hit the stage or want an insane body transformation, I’m your guy. The fastest growing personal trainer, transformation expert and men’s physique coach.⁣⁣⁣⁣⁣⁣
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For my FREE 3 day full body training plan - hit the link in my bio and subscribe 💪🏾⁣⁣⁣⁣⁣⁣
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#mondaymotivation #gymmotivation #throwback #leedspersonaltrainer #life #contestprep #leeds #muscular #gains #model #fitnessmotivation #inspiration #scitec #scitecnutrition #athlete #workhard #dontgiveup #musclemodel #fitnessmodel #fitness #fitnessjourney #bodytransformation #nutrition #trainingplan #teamkg #kylegreenfitness
Throwing it back to working with the immensely talented @lucasguanes.m who came to me out of the blue wanting to record for his portfolio. ⁣ ⁣ He has now taken his work to the next level and I’m looking forward to potentially working with you again bro 💪🏾 I still love this thank you 🙌🏾⁣ ⁣ Whether you want to hit the stage or want an insane body transformation, I’m your guy. The fastest growing personal trainer, transformation expert and men’s physique coach.⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ For my FREE 3 day full body training plan - hit the link in my bio and subscribe 💪🏾⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ #mondaymotivation  #gymmotivation  #throwback  #leedspersonaltrainer  #life  #contestprep  #leeds  #muscular  #gains  #model  #fitnessmotivation  #inspiration  #scitec  #scitecnutrition  #athlete  #workhard  #dontgiveup  #musclemodel  #fitnessmodel  #fitness  #fitnessjourney  #bodytransformation  #nutrition  #trainingplan  #teamkg  #kylegreenfitness 
Not sure how to make the most of the offseason? Our training plans speak for themselves: effective, affordable, and easy to follow, check 'em out by clicking the link in our bio! ☝️ ⠀
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#fascat #fascatcoaching #imafascat #getfast #gofaster #coaching #coach #cyclingcoach #cycling #biking #roadbiking #mountainbiking #cyclocross #marathon #training #trainhard #motivational #trainingplan #personaltrainer #boulder #boulderco #colorado #personalcoach #intervaltraining #cardio #cheetah #needforspeed #speed
Not sure how to make the most of the offseason? Our training plans speak for themselves: effective, affordable, and easy to follow, check 'em out by clicking the link in our bio! ☝️ ⠀ ⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fascat  #fascatcoaching  #imafascat  #getfast  #gofaster  #coaching  #coach  #cyclingcoach  #cycling  #biking  #roadbiking  #mountainbiking  #cyclocross  #marathon  #training  #trainhard  #motivational  #trainingplan  #personaltrainer  #boulder  #boulderco  #colorado  #personalcoach  #intervaltraining  #cardio  #cheetah  #needforspeed  #speed 
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The trail is calling and I must go... a tip of the cap to the Lottery Gods as I look to start 2019 off with a bang. 
Lake Sonoma 50 | 4/13/19
The trail is calling and I must go... a tip of the cap to the Lottery Gods as I look to start 2019 off with a bang. Lake Sonoma 50 | 4/13/19
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
robbiedunloppt@gmail.com
@robbiedpersonal 
@balbirnie_fitness_centre 
#personaltrainer #shredded #gains #goals #holidaybody #beachready #fitness #fitnessmotivation #healthy #gym #diet #dietplan #training #trainingplan
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 robbiedunloppt@gmail.com @robbiedpersonal @balbirnie_fitness_centre #personaltrainer  #shredded  #gains  #goals  #holidaybody  #beachready  #fitness  #fitnessmotivation  #healthy  #gym  #diet  #dietplan  #training  #trainingplan 
I LOVE WEIGHTLIFTING.!.!!.!
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• Workout • Eat • Rest • Progress • -
• Be Better Everyday • -
Like & Follow For More info about training, nutrition and how to think BIG.!.!!.!
@aka_achilles
@aka_achilles
@aka_achilles
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 #fitnessgoal #personaltrainer #motivation #fitness #weightlifting #powerlifting #weightloss #fatloss #workout #weightraining #motivation #goalsetting #gymtime #strengthtraining #mealprep #nutrition #healthyfood #squats #pullups #deadlift #bodybuilding #powerlifter #cleanbulk #fitnessmotivation #mealprepideas #healthyrecipes #workoutplan #trainingplan
I LOVE WEIGHTLIFTING.!.!!.! ❣️🏋🏽‍♂️💪🏽❣️ - - # • Workout • Eat • Rest • Progress • - • Be Better Everyday • - Like & Follow For More info about training, nutrition and how to think BIG.!.!!.! @aka_achilles @aka_achilles @aka_achilles - - - #fitnessgoal  #personaltrainer  #motivation  #fitness  #weightlifting  #powerlifting  #weightloss  #fatloss  #workout  #weightraining  #motivation  #goalsetting  #gymtime  #strengthtraining  #mealprep  #nutrition  #healthyfood  #squats  #pullups  #deadlift  #bodybuilding  #powerlifter  #cleanbulk  #fitnessmotivation  #mealprepideas  #healthyrecipes  #workoutplan  #trainingplan 
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?
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?
Season greetings!!
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Classes for the first quarter of 2019 has been scheduled to hold as follows:

January- 28th to Feb 1st.

March-  18th to 22nd.

Fee : 40k .venue:  No 89 Ososami street off Ring road IBADAN .. Are you still procrastinating? Procrastination kills growth and kills business. 
You got do what you gotta do to move up.
The right time is now.....
Upgrade your skills.. For more information call/whatsap On 08039406099  ITS GONNA BE💃💃💃💃👌👌👌👌👌👌👌👌. HAPPENING IN 2019 first quarter.. #ibadancakevendor #caketraininginibadan #caketraininginekiti #caketraininginosun #caketraininginondo #bakerstraining #caketraininginnigeria #traininginibadan #trainingplan #weddingcakesinibadan #caketraininginogun #naijacakesneventsaffairs #trainingin2019 #caketrainingin2019
Season greetings!! . Classes for the first quarter of 2019 has been scheduled to hold as follows: January- 28th to Feb 1st. March- 18th to 22nd. Fee : 40k .venue: No 89 Ososami street off Ring road IBADAN .. Are you still procrastinating? Procrastination kills growth and kills business. You got do what you gotta do to move up. The right time is now..... Upgrade your skills.. For more information call/whatsap On 08039406099 ITS GONNA BE💃💃💃💃👌👌👌👌👌👌👌👌. HAPPENING IN 2019 first quarter.. #ibadancakevendor  #caketraininginibadan  #caketraininginekiti  #caketraininginosun  #caketraininginondo  #bakerstraining  #caketraininginnigeria  #traininginibadan  #trainingplan  #weddingcakesinibadan  #caketraininginogun  #naijacakesneventsaffairs  #trainingin2019  #caketrainingin2019 
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!
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!
A nice chilled out easy run to start my third week with @pmgcoaching 😍 It felt really good, it’s a gorgeous sunny day! ☀️💕 #sunnyrun #pmgcoaching #trainingplan #slowandsteady #runner #running #goals #accountability #motivation #support #challenges #marathon #ultramarathon #happydays #determination #grit #followyourdreams #endurance #runhappy #runwithyourheart #happyface #mindovermatter #training
Exercise for glutes😀
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Follow me @fitness__wolf for more •
Credit @stephaniesanzo
• 🍉LEG DAY 
This session was emphasizing the glutes 🍑 Lots of volume and lots of pain 😬 This was the whole workout:
1) Box Squat 5x6 (not shown)
2a) Stiff Leg Deadlift 5x8
2b) Hip Thrusts 5x15
3a) Reverse Lunges 5x10ea
3b) Hip Abduction Machine 5x20 
Give it a try on your next leg day
Song 🎵 BvrnOut “ Take it Easy “ •
#fitnessmen #fitnessabs #fitnesslove #fitnesstime #fitnessgym #fitnesstransformation #gymcouple #fitnessworkout #fitnessgirlmotivation #trainingplan #fitnessfun #fitnesspro #fitnessdays #girlsfitnessmotivation #fitnessfemale #fitnesslovers #trainingmotivation #trainingtime #gymlovers #gymgoals #ilovefitness #gymfit #fitnesstips #fitnessgoal #workoutfitness #leggday #fitnessmonday #fitnesswolf
Exercise for glutes😀 • Follow me @fitness__wolf for more • Credit @stephaniesanzo • 🍉LEG DAY This session was emphasizing the glutes 🍑 Lots of volume and lots of pain 😬 This was the whole workout: 1) Box Squat 5x6 (not shown) 2a) Stiff Leg Deadlift 5x8 2b) Hip Thrusts 5x15 3a) Reverse Lunges 5x10ea 3b) Hip Abduction Machine 5x20 Give it a try on your next leg day Song 🎵 BvrnOut “ Take it Easy “ • #fitnessmen  #fitnessabs  #fitnesslove  #fitnesstime  #fitnessgym  #fitnesstransformation  #gymcouple  #fitnessworkout  #fitnessgirlmotivation  #trainingplan  #fitnessfun  #fitnesspro  #fitnessdays  #girlsfitnessmotivation  #fitnessfemale  #fitnesslovers  #trainingmotivation  #trainingtime  #gymlovers  #gymgoals  #ilovefitness  #gymfit  #fitnesstips  #fitnessgoal  #workoutfitness  #leggday  #fitnessmonday  #fitnesswolf 
Have both, power and wisdom.
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I often say during my training sessions, that in the moment you want to quit, you have 40% more in you to continue and finish the task. You need wisdom to realise that and power to don't stop.
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You can do it, but you have to work for it and pay the price of the higher level.
#LKTraining 
#mondaymotivation #monday #motivation #fitness #sport #crossfit #success #quotstagram #georgesstpierre #mma #legend #work #training #trainingplan #coach #coaching #grit #mindset #focus #discipline #onlinecoaching #online #mental #strength #health #personaltraining #personaltrainer #heidelberg #germany🇩🇪
Have both, power and wisdom. . I often say during my training sessions, that in the moment you want to quit, you have 40% more in you to continue and finish the task. You need wisdom to realise that and power to don't stop. . You can do it, but you have to work for it and pay the price of the higher level. #LKTraining  #mondaymotivation  #monday  #motivation  #fitness  #sport  #crossfit  #success  #quotstagram  #georgesstpierre  #mma  #legend  #work  #training  #trainingplan  #coach  #coaching  #grit  #mindset  #focus  #discipline  #onlinecoaching  #online  #mental  #strength  #health  #personaltraining  #personaltrainer  #heidelberg  #germany 🇩🇪
The day of my 30th birthday is also day 1 of my 16 week @manchestermarathon training plan!
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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!
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#running #trainingplan #week1 #marathontraining #manchestermarathon #2019goals #allintheplanning #runnersworld #fourpillarplan #instarunning #ukrunchat
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! . #running  #trainingplan  #week1  #marathontraining  #manchestermarathon  #2019goals  #allintheplanning  #runnersworld  #fourpillarplan  #instarunning  #ukrunchat 
The training plan that makes you want to go to the gym, train consistently and gets you closer to your long-term goal is the best one for you. #EBTransformations #motivationmonday #fitness 💪🏼🔥
Monday Monday! -
Guess which idiot has messed up her ribs again by running badly nursing this leg for a month? 🙈🙈
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Getting booked immediately into the Chiropractor as he fixed me straight away last time, it’s obviously a weakness I have!
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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 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!
Wrocław love 😍 dobrze, że wolno biegam, więc zwiedzając miasto zdążę wszystko zobaczyć 🙈👀🏃‍♀️ #bieg #bieganie #wroclaw #wroclove #zwiedzamy #run #running #runners #training #trainingplan #km #halfmarathon #motivation #activity #sport #monday #morning #oldtown #city #instasport #instarun #instarunners #christmasmarket #keepgoing #brooks #shoes #test #runnerslife #runnersworld #runvegan
Am slightly nervous, half marathon training starts today.
Will my hip hold out? Will my knee hold out? Will my head hold out?!
Luckily it's a rest day so today is sorted 😂
#halfmarathontraining #trainingplan #nervous #icandothis
Monday 🏋️‍♀️ Back and Biceps Workout 🙌
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Don’t forget to bookmark 🔖↗️
Tap that button. 🙌
1️⃣V. Bar pull down—3x12reps
2️⃣2 Strap Cable Rows—3x15reps.
3️⃣Barbell Bicep Curls—3x12reps.
4️⃣Lat Pulldown—3x10reps.
5️⃣Dumbbell Bent over rows—3x8reps.
Finisher 👇
6️⃣Cable Rope Bicep curls—3x20reps.
Don’t forget to save the workout for later 🙌🙌🙌
Thank you
CK
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. 4️⃣Lat Pulldown—3x10reps. 5️⃣Dumbbell Bent over rows—3x8reps. Finisher 👇 6️⃣Cable Rope Bicep curls—3x20reps. Don’t forget to save the workout for later 🙌🙌🙌 Thank you CK