So this happened yesterday. UKBFF British Championships, 2nd place. The guy who took gold was built like a War Machine
I really wanted to bring an improved physique after Luxembourg and Barcelona, the placing is a bonus but seeing these improvements made me so happy. That's what this journey is about for me, constant growth and development. My collaboration with @adam_rebis_thebodychanger is paying off slowly 🙌🏾💯
I've competed 4 times this year, English Grand Prix, Diamond cup Luxembourg, Arnold Classic Barcelona and the British championships in Nottingham. Will be taking up fishing for a while 😂
Time to rest up and resume my duties to my lady as a Protector and partner, my amazing family/friends and my awesome clients.
Big love to my sponsors @trecnutrition @trecnutritionuk and @fiteatuk for fuelling my progress, they have been invaluable to my journey and progress! Thank you 🙏🏾❤️
Being on holiday doesn’t mean taking a step backwards! Sure a few more drinks and desserts than usual .... but it doesn’t mean long walks in the sun don’t count as cardio, trying different foreign meats and vegetables are bad, trying and finding different gyms and supplement stores abroad can be fun and can open doors. And it doesn’t mean you can stop working on the posing! 😂😂 Dinner time!
When the champ @isaacffrancis makes your shorts look this good!! 🙌🏻🔥
Pink stripe shorts - our most popular seller, I’m sure you can see why? 😏
Suitable for all federations and quick shipping 🌍
So many people have contacted me regarding the photoshoot programme and they question wether it’s possible for them to achieve the results in 12 weeks.
IT’S POSSIBLE FOR EVERYONE to get in shape for the shoot!
Also It’s important to realise, the people you follow on here posting stage pictures and photoshoots, that’s not always how they look when they post it. So don’t compare yourself to how they look in peak condition!! Many of them get in shape for shows/shoots etc and then start their off-season/gaining phase to make improvements, that means its inevitable that they are going to gain some fat. THEY DON’T ALWAYS LOOK LIKE THAT! On the right is how I looked 10 Weeks before my shoot, I was 22lbs heavier in the starting picture, but the preparation for the shoot wasn’t just 10 weeks, all the improvements were made whilst looking how I did on the right.
So another message to anyone who has signed up, the improvements you make between now and January is going to make the difference to how you look on the day of the shoot! So the work you put in now and January is equally as important! -
❎ JOIN 550+ CLIENTS👇🏼
When you don’t place but you are happy as fuck because you know you have 2 years of perma bulk🐷
#mondaymotivation coming from last weekends comp the last of the season! Had such a nice long 10 days off the gym and diet but today I’m back to the grind and smashed a massive quads and calves session and damn did it feel good!! I’ve taken my time to absorb everything that’s happened this year and know where to sculpt and perfect for 2020 plans😈
It’s safe to say the abs are disappearing and my clothes are getting tight again 😂
Off season fluff and 🐻 mode is coming but I’ll be doing it right this time. Food will be clean and the volume will be high 🙏🏼
I think it’s the trend at the moment for people who did shit in Mens Physique to say “I’m off to classic”😂😭
For some people this might be the case but you can’t say “I have too much muscle for mp” when you’re smaller than the champ @brvndonflexx ⠀⠀⠀⠀⠀⠀⠀⠀
I’m gonna run my time in Mens Physique division until I’m up there on the Mr.O stage and don’t force my progression in to classic ⠀⠀⠀⠀⠀⠀⠀⠀
— For coaching DM —
Throwing it back to sending check in photos at the show venue before getting my make up done.
YES that is a slit in my eyebrow... I went pluck happy years ago and it still hasn’t grew back 🙋🏻♀️ 🤣👏🏻 I am also fully aware my insta looks like a show day shrine.... sos not soz 👊🏻👙 #showday#aunaturel#bikini#checkin#ukup#ukultimatephysiques
Why do people BULK? For me I’ve just started a steady bulk aiming for 2lbs increase a week. Why?
Bulking isn’t just an excuse to enjoy Christmas more. Bulking serves a purpose of accelerating muscle growth! By being in a calorific surplus of your maintenance calories, you are able to maximise training & muscular hypertrophy.
There are only 2 ways you can gain muscle whilst in a calorie deficit. 1 being a new starter at the gym & taking advantage of those “beginner gains” or 2 go on anabolic steroids.
Hashtag Peak Week! Still work to be done but role on @ukultimatephysiques British Finals this weekend! Been busting a gut for almost a full year now down from my 90kg belly to 72kg! It can be done 💪🏼 And even with my wedding thrown in! Surprised I’ve made it this far, but @carlyo1ivia has kept me solid through all the wobbles! Would not be here without you xx What started out as meant to be one show has spring-boarded forwards and here we are at British Finals week! Left a lot on stage last time but returning to pick it up and bring extra this time round! Bring it!!🥇🏆 lets bring it home @ssimonkennedy #ukupfitfam#ukup#ukultimatephysiques#peakweak#shredding#cardio#gym#lift#strong#abs#mensphysique#bringithome
Happy Monday! ❤️
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I’m slowly learning that we can’t go 100 miles an hour 24/7 and expect not to burn out 🙅🏻♀️
I thought I’d learnt that in the past, but I tried to push through again and last week it caught up with me. The feeling of being burnt out & run down came back 🙄😒
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I’ll be back to my usual self in no time.
It’s just a friendly reminder of the fact that time easing your foot off the gas a little is not only beneficial, but necessary in order to continue to progress efficiently. This applies to most areas of life (progress with training, body composition, business, your studies...)
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Take a little time out, to increase the quality of the time you put in 🤓 there’s no use working a ridiculous number of hours at something when the quality of those hours deteriorates
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I had 10 hours sleep on Saturday night this week, can’t remember the last time that happened...a little more emphasis on recovery and then we can keep pushing forwards ☺️ (whilst making sure I take a little time for myself at the same time)
Good morning All! Hope you had a good weekend? This is a video from last week’s deadlift which was 175 kg! Considering I was only lifting 140kg 6 weeks ago this is a massive improvement and a huge boost in confidence. As you get closer to your ‘current’ maximal strength the method to warming up becomes increasingly important. This week I’ll be doing FITNESS TESTING for all clients and myself which is the 3 big lifts plus a V02 max test✅
That’s what this week’s articles will be about. Strength series episode 6 - Strength Testing protocols! This will include information on the best methods for mobility drills, stretches, pre rep ranges & rules before you attempt your Personal Best! ✅
It’s very important to have your motor unit activation (MUA) at 100% or as close to as we only have 0.4 seconds to recruit as many muscle fibres as possible to lift a 1RM Personal Best. Hence when attempting a powerlifting exercise such as the deadlift, bench or squat are your key muscles ready and primed for maximal effort?✅
Each exercise that you want to improve the maximum weight has 3 key muscle groups: prime movers, secondary and antagonist (opposite) muscles. Do you know exactly which muscles these are and what to do with them before attempting a big lift?✅
If your interested in the sport science and wish to learn something new then click my bio and read up on the article this evening. Enjoy your week! www.the-health-coach.com✅
#mondaymotivation coming from my damn self this week! Why? Because I’m proud of myself. I’m grateful to be able to do what I do. I’m thankful for those around me supporting, and I’m so fricking excited for cookies and Christmas coming soon!
Fuelled by @pegasusnationuk .
Who else feels a bit like Kermit this morning? 💁🏻♀️ Everyone to some degree suffers from post-show blues after their competition, if you are struggling don’t panic, this is completely normal!
Here are my top tips to overcome these feels:
Keep yourself busy post-show, don’t stay in the house thinking about food or you will drive yourself crazy!
Slip into a normal routine as soon as possible, us competitors thrive off routines throughout prep so keep this constant
Be kind to yourself, you’ve put your body through a lot of hard work so practise self-love, get enough sleep, hot baths, whatever helps you to unwind!
Keep in touch with your competing girls for support and to get excited about next year’s plans
Start that new hobby you’ve wanted to do for ages but didn’t have the time or energy for?
Start the goal setting and get motivated again. These goals could be both inside and outside competing. You’ve smashed this year so now it’s time to set some new goals and smash them again
Head over to the @notjustabikinigirl podcast for resources and support
We’re all here to support each other whether that be during offseason, post-show period or contest prep...remember you are never alone in this sport 💋🖤
Monday - a day people often dread. If that’s you, try and flip the perspective. It’s a day you can reset. Restart goals. A fresh clean sheet. Be motivated,determined and ready to slay the day and the week ahead #monslay
💯drug free prep for Athletic Figure.
My last chance to compete against the young ladies so taking all my fight with all my flaws to that stage 😉💜 A few tweaks this week, but no magic formula. No serious carb cutting & no water depletion or messing around with sodium / potassium levels.
My favourite place👀🍔
Can you enjoy results like this and still get results?🤷🏻♂️
Little background knowledge for you⬇️
I used to be so scared about eating out at places like this, purely because it wasn’t “healthy”. I used to dread eating a burger, pizza etc because the following day I’d hardly eat anything other than some spinach leaves and a protein shake😅
The word balance gets chucked around a lot, but it couldn’t be more true in this instance. The more you neglect something, the more damage it could potentially do. You put off eating a particular food could potentially make you crave it even more and this could lead to binging. You could feel super unsociable and be scared eating out with friends. You could also create a super negative relationship with food. I think I’ve gone through all of these phases.
Including balance in your nutrition is key to staying on track. You could probably think ahh he’s ‘bulking’ and he can afford to eat that food without it being too damaging. Arguably that’s true, but even if i was in a deficit I would include specific foods in moderation to help with any particular cravings.
That’s not to say eat out every day, and include burgers in your meals every other day because you ‘fancy it’. Just don’t neglect a particular food, no food is bad for you. Having lots of one food maybe, but just keep your nutrition well balanced full of nutritious foods with a treat here or there👊🏼🙌🏼
Back in the gym after a week off with a nasty case of food poising that felt like it was never going to go🤮 lost 4kg in a week because of it but I’ll be back on track in no time 🤙🏼
Nasty chest pump tonight so had to hit the side chest pose with the half natty locker room lighting 😉
Raw posing footage from today for some different content 💁🏻♂️ big AM leg session with @cameronmcleanpt
Find it’s so hard bringing my hamstrings and calves in when posing as you can tell(to most it looks like I’m just stroking my leg but if you know you will understand it helps a little 😂) so if anyone has any posing advice it would be very welcome.
The golden era of bodybuilding is why I fell in love with the sport. Physiques such as Franco Columbo, Tom Platz and Robby Robinson are in my eyes the absolute epitome of bodybuilding. I may not have the size to compete in a classic category just yet but I will work and work until I am able to replicate a physique even some what near to what these guys achieved.
Seeing @jakebrailey_ compete as a natural classic athlete at the Olympia just inspired me even more to get my head down, do my thing and progress every single day🗓 (didn’t hit the pose quite as well as you though @jakebrailey_ )
15 WEEK TRANSFORMATION🔑
15 weeks ago I decided I wasn’t happy with the size I was, with the injuries I was getting through powerlifting and training stupidly heavy day after day. I genuinely felt so unhealthy, getting out of breath walking up stairs, clothes not fitting me and not being comfortable with myself; so I began my transition in to the bodybuilding industry and a healthier lifestyle 🙌🏼
I searched high and low for a coach/ team that not only loves the sport as much as I do but also competes naturally 🙏🏼 I started working with @jakebrailey_ late March/ early April and not only has he been there every step of the way but he has opened my eyes and educated me greatly. Don’t get me wrong I’m no where near in stage condition but plans are in place for 2019 and I can promise you that stage will be mine☝🏼⚔️
April 2018 - 190lbs
August 2018 - 161lbs
Just under 30lbs gone (2st), we worked to keep as much muscle mass as possible(look flat in pictures as both pictures were taken fasted in the morning)
Honestly can’t thank you enough @jakebrailey_ and I can’t wait to see what the future holds as part of the team. Good luck in America brother 🇺🇸