CHECK OUT OUR LATEST “TOP GYM TIPS” LEARN TO REST This tip will help you to eliminate the risk in the training period. Check our website for detailed information:- http://leadingedgefitness.com.au/learn-to-rest/ #leadingedgefitness #topgymtips #fitnesstips #motivation #fitnessmotivation #learntorest #recovery #riskfree #trainhard #rest #gymtips #ChangeLives #inspiration #fitbodylife #workout #fitfam #gym #fitspo #health #healthy #exercise #gymlife #getfit #dedication #fitbodydaily #fitnessblog #freefitnesstips #fitnessadvice #freefitnessadvice #strongerthanyesterday
FANCY A FREE SESSION...😍👇🏻👇🏻👇🏻 . With sooo much equipment, top physique coaches, changing facilities, sunbed, Cafe and protein shake bar, supplement shop, cardio area and more!!!😍😍😍 . Totally free to try it!!!🤷🏽♀️ . We know you’ll love it!!!💪🏼💪🏼💪🏼 . Simply pop in or follow the link in bio!!! . #s20physique
SCALE WEIGHT 🤦🏽♀️ . So….this is something I had to write about AGAIN as I’m seeing this soooo much still and I really want to get the message out there!!! So please share, tag anyone you think this may help and preach it!!!!! 💪🏼 . Pleassssse stop focusing soooo much on scale weight only!!! This is what big diet clubs do to measure success and it ends up teaching people that this is all that matters and this couldn’t be further from the truth!!!!!! This is why people get disheartened when they don’t see the scale move, even if they are actually progressing!!! They train hard and eat well and when they don’t see the scale go down, they then think stuff it I’ve not lost weight and go on a crazy binge, when in fact, they were progressing and getting leaner, they just probably weighed themselves at the wrong time of day, eat more carbs that day, trained before they weighed themselves or were actually building muscle!! . Think about it…just say you go to the loo, of course you’re going to weigh less than you did before you went!!! Or do you think you’ll weigh the same as you did before and after your dinner?!? Do you look better after going to the loo or before you eat dinner?. No, of course you don’t!!!! I know it sounds silly but this is what people are basing their success on!!! This is why you can’t just focus on the scale! Its all about body composition (muscle and fat ratio)!!! See in these photos...I look different in them right? But, I actually weighed about the same or a little more in the photo on the right!...How??? Because in photo 1 I had more body fat and less muscle, and even though in photo 2 I look smaller and leaner, I had more muscle and less body fat (muscle takes up less room than fat hence why I am smaller)so who cares if the scales say I weigh more???? Do you think if you look and feel good people are going to say ‘oh but she weighs blah blah’…NOOOO!!!! Lets change this!!!! . This is why we use a combination of measurements to gain an all round view of whats happening…e.g.: tape measurements, photographs, clothing, body fat % and yes the scale also, but notice I say ALSO, not just on its own!!!! ...continued in comments below...
Lateral leg banded raise work the sides of your hips and glutes effectively ... Place resistance band around your legs. Stand up on your right leg with your back straight and hands against a wall. Keep the knee slightly bent. Holding your left foot off the ground, lift the leg as high as you can. Lower it back to the starting position and repeat. Switch to left leg and repeat ... Ping me a message if unsure what resistance bands should you be using ... Join the band! Love Eva #gym #gymmotivation #fitness #polishgirl #gymwear #gymworkouts #glutes #legs #glutes #workoutvideo #bodybuilding #london #evapoczachowska #weekend #workout #memes #tbt #friday #resistancebandsworkout #resistancebands #freefitnesstips #poland #spain #back #sun #freediet
Unexplainable weight gain? Read below👇 (day 4) • I hear this time, and time again, • “I just have gained all this weight and I have NO idea why!” • ‼️CAUTION: please don’t neglect seeking medical attention. I’m not giving medical advice nor am I tell you not to seek medical advice. • BUT, my personal opinion to approaching this IS to ask a well experienced fitness professional or nutritionist FIRST, • before seeking medical attention (IF NOTHING IS SERIOUSLY CONCERNING YOU such as RAPID weight gain i.e., more than 5lbs in one week)‼️ • I, PERSONALLY, don’t believe in FIRST going to the doctor right away. Sometimes this issue really is your lifestyle whether, you realize it/admit it or not. • Here’s what I have personally noticed when I have analyzed someone’s health journey and they come to me with this concern, • 1️⃣You could be snacking way more than you realize, and high calorie and/or highly processed foods. • For example, in between meals because you hadn’t had a nutrient dense enough meal so you’re lacking satiety (fullness), • cravings at night possibly due to not eating ENOUGH food during the day LOOK AT YOUR EATING HABITS!!!! • 2️⃣You never look at how much you eat. Literally the average meal when you go out to eat, EVEN IF YOU SWEAR IT’S HEALTHY or the menu stats its “healthy” can still be WAY over 1000+ calories. • Healthy doesn’t always equal weight loss. • 3️⃣You’re holding weight due to stress and/or your menstrual cycle, medications with weight gain as a side effect (for example many steroids and birth controls have this side effect) • Continued in comments 👇👇👇👇 • Don’t forget: my 6 week Fall Forward Fitness Challenge is OPEN for enrollment (taking 13 more).🍁🍂 Link in bio! . . . #weightlosscoach #freefitnesstips #7daysoffreetips #fireaffitnesstips #femalefitnesscoaching #fitnessprofessionals #beginnersfitness #unexplainedweightgain #nutritionalhabits #lifestyleconsiderations #6weekfitnesschallenge #fallforwardfitness
GOOD LUCK!!! 🤗🤗🤗 . To our members Nick and Steve who start their Kilimanjaro trip today!!! . They have raised over 11k for the Sheffield children’s hospital but we can still help!!! . Keep your eyes peeled in the story for the link!!! . Smash it guys!!! 💪🏼💪🏼💪🏼💪🏼 . #s20physique
Doing ALL THE THINGS & still not seeing results? #Day3) * * * How incredibly frustrating is it to feel that you’re doing ALL the work, • That you’re eating SUPER clean, working out CONSISTENTLY, and STILL no results?! • Like. What the fuck becky. • WELLLLLL. Have no fear, Jasmine’s here. Check this out, • Here’s 3 TOP reasons why you’re progress can be delayed and/or at a plateau • 1️⃣Your body has adapted to the stimuli you’ve been giving it. For example. Let’s say for 6 weeks you’ve been in the gym consistenly lifting weights 3x/week. • Increase your exercise intensity Or Increase your stimulus. For example, increasing your weight, • progressing your exercises (like knee push ups, to regular push ups), or adding in another day of exercise. All would be great examples. • 2️⃣High stress--If you work in a high stress environment, and aren’t properly dealing with the everyday stresses, this could be hindering your goals A TON. • Not only does this affect your quality of sleep, it REALLY effects your body’s ability to relax, digest foods properly and allow you to continue to progress in your health and fitness. • You could also notice an increased feeling of inflammation in the body. • 3️⃣Lack of sleep/recovery Your recovery happens in your sleep. So what happens if you don’t sleep well or not ENOUGH? • By not being able to go through the proper deep sleep, REM Cycle that your body & brain requires each night, • your body does not have enough time to recover and repair itself from all the “damage” you put it through during the day. • When we workout, you’re actually tearing your muscle fibers to create new ones which is another KEY reason why quality sleep is CRUCIAL. • Lack of quality of sleep is also related to mood instability, inflammation, depression, and more. • I hope those 3 tips bring some clarification as to why you may not have been seeing some results.💃🏻 • Have more questions? Drop them below. • Signup is LIVE for my new 6 week Fall Forward Fitness Challenge.🍁 • If you’re ready to drop the fitness struggles, getcho booty in there!💃🏻 . . . #freefitnesstips #7daysoffire #fireaffitnesstips #fallforwardfitness #onlinefitnesschallenge #coachingfitness
Excuses for avoiding exercise 2. I don’t have time First of all exercise doesn’t have to be a 60 minute block of high intensity training 5 days a week (although if you manage that you’ll be looking & feeling AMAZEBALLS!) Ask yourself how much of your time everyday is spent: 🛌 Laying in bed after the alarm goes off 📺 Watching TV ⏳ Waiting for the kettle to boil 📱 Scrolling through social media 📖 Reading the news 🤔 Procrastinating 🎮 Playing games 📧 Messaging people 🏄♀️ Surfing the web 🤐 Complaining These are just some examples of things we may do everyday which we could easily reduce t make time for exercise. You are in complete control of how you spend your 24 hours each day. We all get the same 24 hours in our days, are you spending yours wisely. Here are a just a few suggestions (there are INFINITE) to slip into your busy day to gain the benefits of doing exercise: 😴 Get up 20 minutes early and go for a walk / run / cycle before breakfast ☕️ Do 10 push ups while you waiting for the kettle to boil 🦷 Do 20 squats while you’re brushing your teeth 🚶🏻♂️Take the stairs instead of the lift 🕺 Dance while you’re procrastinating 📺 Hold a plank while watching TV 💡 Get creative - set yourself a challenge like completing 200 squats each day for week. It doesn’t matter when or where you do it, just do it & stop making excuses. If you have any great ideas then I’d love to hear them! #timemanagement #workethic #noexcusestraining #noexcuses #fitnessmotivation #freepersonaltrainer #mindsettraining #fitnessadvice #fitnesstips #over40fitness #nopainnogain #personaltrainer #strongmindset #healthyhabits #justdoit #resistancetraining #howtoloseweight #howtoburnfat #liftingweights #workethic #intelligenttraining #fitnessmentor #strengthtraining #freefitnesstips #losingweight #nuffieldhealth #nuffieldhealthhemel #caloriedeficit
5 Tips for Fat Loss‼️ * * * So ya wanna burn some fat, eh?! Here you go for #Day2👇 • 1️⃣ Get a food journal! If you’re not ready to track food, that’s okay! Get in the habit of writing down what you eat. • That way you can at least SEE what you’re primarily consuming. Which is KEY in determining what changes need to made to lose fat. • 2️⃣Create a schedule. Factor in work, school, kids, clients, etc. so you have a DEDICATED time you KNOW you can work out. • That way there’s not as much thought going in to when you “have time” to go, and lessen the chance of making an excuse for yourself. • 3️⃣ Body measurements and/or InBody scan. These tools are SO helpful in accurately measuring your fat loss progress. How’re you going to know how well you’re doing if you don’t check?! • 4️⃣Set a realistic timeline accordingly. If you’re only shoot to shed <10% body fat, yes you can program a shorter time frame. • A goal of anything GREATER than 10% as far as losing fat, you have GOT to plan for a longer time frame. It’s going to take time! • And you definitely don’t want to take dangerous precautions (i.e., sketchy fat loss supplements, not eating, over exercising, etc.) trust the process! • 5️⃣Do your research! If you’re not willing to hire a professional to take all of the guess work out of it, please do THOROUGH research. • Whether that’s an exercise routine you want to follow, exercises themselves, supplements, people’s advice, etc. • And you can ALWAYS ask questions! Any fitness professional that’s not willing to answer a question for you, is probably a weirdo. • (provided you’re not crossing boundaries/trying to get free coaching) WE LOVE ANSWERING QUESTIONS!!! • Was this information useful? How can I help? • 6 week challenge released TOMORROW!!!! I’m so GODDAMN excited! 🤩🤩🤩🤩🤩 . . . #7daysoffitnesstips #freefitnesstips #freetipsforfatloss #onlinefitnesscoach #femalefitnessprofessional #weightlosscoach #firefitnesstips #5tipsforfatloss #beginnersfitness #onlinefitnesschallenge #smartfitnessgoals #trusttheprocess #safefatloss #healthyfatloss
Two different physiques. Two points of the journey. #Day1 * * * Let’s kick things off with some HEAT. • Nail this shit down in your fitness journey ASAP.👇 • YOU ARE GOING TO FLUCTUATE. • You’re not going to look the same year round. Drop that expectation. • You will mentally fuck yourself up. (And I’d rather you not learn from experience, know what I’m sayin’) • Now, I have never really cared to be shredded. Truthfully, I really dont give a shit. • I strive for, “Am I satisfied with myself?” • Not in the sense of low confidence, but in the sense of my health. My work ethic in comparison to my goal. • Here’s what I'm going to share with you, • I have gained WAY more body fat than I had... “planned” for. • Really, I just went ham on some motherfuckin’ SoCal tacos a LITTLE too frequently. • I also was not moving MORE (expending more energy) than I was consuming. I was being lazy. • Obviously my weight went up too. As I work towards a leaner physique, and lose a few lbs, these numbers are going to FLUCTUATE. Sometimes Daily. • Focusing on the number is one of the WORST methods of progression (in my opinion) • What's better, healthier and even MOST accurate, is taking your measurements and/or tracking body fat with a skinfold caliper. • Personally, I just mainly stick with progress pictures. • The major differences between these two photos? • Left = OBSESSED with the numbers. Still not at my goal weight. Still not enough muscle. I don’t look like her. I don’t look like that. I’m failing. • Right = CONFIDENT. Rarely checks numbers. Putting my health back in check. Happy. I express love and gratitude towards my body. • I’m More driven to get back at it in the gym. I take my health more seriously as I, MYSELF, continue to learn more. • Day 1 = You will fluctuate. Don’t expect to be your best physique year round. Lay off the numbers. Progress photos & measurements. Tame your Mind Drama. • My new 6 week challenge is released in 2 FUCKING DAYS!!!💃🏻💃🏻🎉🎉 (aka don’t miss it bitch) . . . #transformationphotos #femalefitnesscoach #honestyisthebestpolicy #transparencyfitness #7daysofFireAFTips #freefitnesstips #fall6weekchallenge #onlinefitnesschallenge #weightlosscoach
MEMBER SPOTLIGHT 💪🏼💪🏼💪🏼 . Huge congrats to our @s20physique member who earned a 1st and 2nd place this weekend at the @pca_official 👏🏻👏🏻🔥 . @et_pt_fitness just keeps going from strength to strength!!! . 2 weeks until her next show!!! Watch this space!!! . Coaches @calum_themusclementors @dmcperformancecoaching . #s20physique
Want to burn calories but are short on time? ⏰ Swipe▶️▶️▶️Try these three exercises to get your heart rate ❤️pumping and fat burning 🔥🔥🔥. —————— Work through each exercise for 45 seconds with a 30 second rest. Complete 5 rounds 😅😅😅 Burpee bicep curls Weighted knee touches Floor tap jacks ——————— FOLLOW ▶️▶️▶️▶️ @thebodyfitnessers for more upcoming HIIT routines and fitness tips that will have you well on your way to reaching your body goals 🏋🏾♀️🏋🏾♀️🏋🏾♀️ Our email 📧 list is still open for our 4 week fitness challenge!!! LINK IN BIO! ———— #hiitworkouts #hiitisbetterthancardio #fatburningexercises #fatkiller #couplesworkouts #couplesfitness #workoutroutines #30dayfitnesstransformations #4weekbodytransformation #sweatitout #blackfitness #fitinspo #melaninfitness #fitforlife #risktaker #beyourownbodygoals #getfit #freefitnesschallenge #freefitnesstips
💃🏻 Wouldn’t it feel fucking AMAZING not to second guess your outfit? • 💃🏻 Wouldn’t it feel fucking PHENOMENAL not to hate shopping for clothes? • 💃🏻 How goddamn EXHILIRATING would it feel to chill at the pool WITHOUT a million thoughts running through your mind about how you look? • 💃🏻 How goddamn LIGHT would you feel if you could hangout at the pool WITHOUT trying to cover yourself up? • Close your eyes for a second. Deep breath in. Exhale out. • Imagine yourself strutting your BEST physique. • That smile on your face. That unwavering confidence radiating from inside, out. The heads turning. The happiest you’ve EVER been. • It seems as if everything else in your business, and in your life has fallen in line with this hot new physique • Now open your eyes. • This is POSSIBLE my dear. 👆 • This is possible WITHOUT food restriction. • This is possible WITHOUT working out for 6 hours a day. • Don’t you CRAVE a healthier lifestyle that integrates seamlessly with your business & personal life? • For the next 7 days I’m dropping FIRE tips for you guys. From weight loss, to recipes to workouts. • Want me to answer something specific? Drop your question below.👇😘 . . . #sustainablefitness #yourdreamphysique #femalefitnesstrainer #professionalfitness #imagineyourselfatyourbest #youcandothis #itispossible #freefitnesstips #freeweightlosstips #creatinghealthierlifestyles #fempreneurs #fitnessforentrepreneurs #radiatingconfidence #frominsideout
Banded plank shoulder taps trains and strengthens your core, glutes, arms, wrists and shoulders. This exercise helps to reduce lower back pain, improves your posture and flexibility, and tightens your midsection ... To correctly perform this excercise place resistance band around your thighs and position yourself in open plank position and remember the following: ☀Tap your hand forward ☀ Don’t twist at the waist ☀ Alternate hands ... Next resistance bands class 'Join the band! This Sunday at 9am @afchelmsford ... Ping me a message if unsure what resistance bands should you be using ... Join the band! Love Eva #gym #gymmotivation #fitness #evapoczachowska #gymwear #gymworkouts #glutes #legs #glutes #workoutvideo #bodybuilding #london #trecgirl #weekend #leggings #workout #memes #sunday #resistancebandsworkout #resistancebands #evapoczachowska #freefitnesstips #weekend
Excuses for avoiding exercise 1. I’m too tired 😴 Exercise is a paradox – it can make your muscles physically tired, but you’ll actually feel more energized from it. Exercise increases your blood flow which means that your heart is pumping oxygen to your brain, muscles, and tissues faster. It also promotes the release of neurotransmitters like dopamine, serotonin and natural endorphins that will make you feel better and more energized. Even moderate exercise can improve your energy levels! 🚶🏻♂️You don’t have to do a 2 hour lung-busting HIIT training circuit. If you’re tired try doing just 30 minutes of moderate intensity exercise followed by a good stretch? 🚶♀️If you find you’re always tired by the end of the day try workout out in the morning. Even if it’s just going for a 20 minute walk it’s better than nothing and something to build on. 🚶🏻♂️🚴♂️ Try splitting your workout into shorter manageable workouts. Maybe a 15 minute walk in the morning and 15 minute cycle in the afternoon? Make your workout work around you & your day. 😍 Instead on focusing on why you shouldn’t exercise try focusing on all the benefits of exercising. Get Yourself Motivated! 💪 We all have bad days, champions still show up and do the work. 😴 If you’re completely exhausted, give yourself time to recover but don’t make it a habit. 😃 Do something you enjoy doing. If you don’t enjoy your choice of exercise you’ll find it hard to keep it up. ✅ If you have any more suggestions I’d love to hear them 👂 #workhard #workethic #noexcusestraining #howtotrain #fitnessmotivation #freepersonaltrainer #mindsettraining #fitnessadvice #fitnesstips #over40fitness #nopainnogain #personaltrainer #strongmindset #healthyhabits #trainingtechniques #resistancetraining #howtoloseweight #howtoburnfat #liftingweights #workethic #intelligenttraining #fitnessmentor #strengthtraining #freefitnesstips #losingweight #nuffieldhealth #nuffieldhealthhemel #caloriedeficit
How often should you change your workout regime? During exercise you’re putting a stress on your body, and during your recovery your body is improving its ability to handle that stress. Repeating this process over time improves your fitness levels, but training in the same way for too long can holt or even regress your progress. There isn’t an optimal time to keep doing any particular workout because there are number of factors to consider. As a guide I would say 6-8 weeks is a sensible time to stick with a training plan. Here are are 2 good reasons its time to change your workout: 1. You have stopped improving / plateau’d 2. You have become bored with your workout There are almost unlimited ways in which you can “tweak” your workout but remembering F.I.T.T will really help you: 🔷 FREQUENCY - how often you train 🔷 INTENSITY - how hard you train 🔷 TIME - how long each workout lasts 🔷 TYPE - exercises / movements If you still feel unsure about what to do then speak to a Personal Trainer. It’s our job to help you achieve your goals! P.s. I’m a PT 😉 #workhard #workethic #trainingprograms #howtotrain #fitnessmotivation #freepersonaltrainer #effectivetraining #fitnessadvice #fitnesstips #over40fitness #fatburning #personaltrainer #fatburningtips #healthyeatinghabits #trainingtechniques #resistancetraining #howtoloseweight #howtoburnfat #liftingweights #trainingcorrectly #intelligenttraining #fitnessmentor #strengthtraining #freefitnesstips #losingweight #nuffieldhealth #nuffieldhealthhemel #caloriedeficit
MEMBER SPOTLIGHT 💪🏼💪🏼 . “Absolutely amazing results for Laura, wrapping up her 4SJ by increasing all fitness test results, waist measurement down and looking fab 😍 . Laura put 110% into this, saw her getting her plans completed and getting her cardio in and the results speak for themselves 🥳 . This is just the beginning lady 🔥 . Interested in a four stage journey? It’s 4 x 30 minute sessions with myself or another member of the team- fitness test & measure, going through a plan, your nutrition and a review 4 weeks later 🙌🏽 . If your a member of @s20physique and would like to give it a go or if you want more info, drop us a message 😃”
High Cable fly that finishes just under the chest. . You need to work your chest from different angles and positions. . In the cables i usually combine high finishes x3 as here and low, finishing in front of the legs x3 6 sets total that made it pretty intense. . You should definitely try this one is a game changer. . . . #chestworkout #workouts #workoutclothesaddict #womenscoach #fitnesslovers #fitnesstips #freefitnesstips #bestchestexercises #
Can eating less actually make you fatter? Yes it can, but not necessarily. To burn body fat we need to create a daily calorie deficit whereby we consume less calories than we burn each day. Our bodies react by breaking down energy stored in our fat cells to keep us going. Most adults are able to breakdown 500-1000 kcal of energy from are fat cells each day. If we create a calorie deficit far greater than this we can’t break down energy from fat cells fast enough so our bodies hit the panic button in an attempt to keep us alive and start breaking down other tissues in our body like muscle. Although by doing this we may like what we see on the scales ⚖️ it’s not a good long term way to lose weight. This kind of “crash” or “starvation” dieting causes our bodies to store more fat than usual once you return to “normal eating”. And after starving yourself to try to lose weight “normal eating” can often lead to binging on delicious food both high in fat & high in sugar. It can lead to you having a lower metabolic rate due to the decrease in muscle mass in your body, making it harder for you to burn calories. If all of this happens, short term you may well lose weight but it’s unhealthy, you’ll feel hungry & tired & moody, and will often lead to binge eating, and long term weight gain. So what’s the answer? * Eat healthy, enough protein & plenty of fruit & veg * Aim for a calorie deficit of around 500-1000kcal a day * Exercise regularly * Include weight / resistance training * Don’t just try it, commit to it for best results * If you need more help / support find a Personal Trainer you like & invest in them * You won’t be disappointed #workhard #workethic #eatinghabits #noshortcuts #fitnessmotivation #freepersonaltrainer #noexcusestraining #fitnessadvice #fitnesstips #over40fitness #fatburning #personaltrainer #fatburningtips #healthyeatinghabits #healthynutrition #resistancetraining #howtoloseweight #howtoburnfat #liftingweights #eatingright #staystrong #fitnessmentor #strengthtraining #freefitnesstips #losingweight #nuffieldhealth #nuffieldhealthhemel #caloriedeficit
Here's a free workout for you to try this weekend! I've been doing this nifty little circuit as part of my cardio for the past couple of weeks, and it's both tough and awesome. 3-5 rounds (12-20mins) of: 1.) Box Jumps 2.) Burpees 3.) Kettlebell Swings 4.) Weighted Sit-Ups. Do each exercise for 45 secs on, 15 secs rest but aim to get as many reps in that 45 secs as possible. You can download a free timer from the App store or Google Play to time it. Don't forget to stay hydrated throughout, and choose a pace that suits you and that you can maintain throughout - no point in going flat out in round 1 and then having to give up halfway through round 2! Give it a try and let me know how you got on in the comments below or by DMing me. I'd love to hear your story. Like this post? Smash that like button and follow me for more health and fitness tips. If you want to work with me, head to my bio and click the link to my website - www.fitness-unchained.com - where you will find info on my bootcamp in Belfast, and my Online Coaching service.
🦴☕️another BONE BROTH COLLAGEN LATTE selfie🙌🏽..what do y’all think about the collagen/bone broth craze!? . . 🤔Have you tried it yet?? . If so, what are some benefits you’re noticing?? . . 🥳They are so many great benefits to using collagen and/or bone broth collagen! ...things like➡️ •healthy skin/hair/nails •gut support •immune support •joint support •and more! . . 💅🏼I will say I have noticed my nails growing so much faster now since I have been taking it. . I just used up the last of my @ancientnutrition Bone Broth Collagen and am now trying their Multi Collagen mix, which is a little different! I really like both of them!