This is about how I feel after this week’s workout. 🤣🤣🤣🤣 Hurts so “good”🔥🔥🔥 Got my Aminos in after for my muscle recovery! ❤️🩹 Katie joined me a couple of times this week and crushed it!!! I’m proud of her leveling up her strength. 👊🏻 💪🏻 #beastmode #F45Training #soretodaystrongtomorrow #integritywellness #essentialaminoacids #movementisaprivilege
Are you in control of your physique? When I have conversations with people trying to make change with their physiques When I scratch beneath the surface I often find out that they’re not in the drivers seat of their own physique Take Dan for instance Dan had no real direction, no control He had a eat what and when you want kinda diet A train when you feel like it type of regime Although Dans training wasn’t the real problem, he managed to hit the gym a few times per week even tho there was no structure attached to it and he then lost motivation with it His eating habits was what was holding him back , holding his transformation back It’s true what they say … “You can not out-train a bad diet” And deep down, Dan knew that, that’s why he joined the team, because he desperately wanted to make a change We begin by breaking down his eating habits, increased his protein and creating structure within his meals Making a few simple substitutes with his foods but keeping the foods of which he enjoyed And a few other nutritional tweaks We then built this around his lifestyle, his university studies, his work and complimented it with a solid 4x per week training routine The structure gave Dan the drive, motivation to which Dan thrived off! Along side this, Dan gained a rock solid education, he knows and understands the key core principles behind a transformation, behind dropping a high amount of body fat and keeping it off and also enjoying the journey whilst thriving off incredible results. So now, Fast forward from photo 1 to where Dan came in at photo 2 He is left looking and feeling: 🔥Leaner 🔥Stronger 🔥Motivated 🔥Educated & of course 25lbs down All from a few simple tweaks And someone in his corner holding him accountable, keeping him motivated and making sure what needs to be done… gets done If you want life changing results & ready to start thriving Then drop me a DM📲 ‘PHYSIQUE’ to secure your spot Speak soon J
Stop trying to skip the struggle. That’s where character is built. Embrace it. Learn from it. Grow from it 💪💪💪 .. It’s day 3 of my final week of block 2 of Brit and it was a doozy of an upper body sesh… my arms wanted to fall off and my triceps don’t belong to me🥵🥴😮💨 The tempo skull crusher came very close to living up to its name as my arms wanted to give out on me… it finished my triceps 🔥 Needless to say that I find the post workout plank hold HARD… but I pushed through to maintain my 3 min 30 sec streak. The push ups were not pretty in any way, but I did however get to 35 with arms and body shaking 😅 Finished the session off with my treadmill walk, which felt never ending without gym music playing. .. So today’s workout looked like this: 💦3 min rowing 💦Brit’s Movement Warmup 💦Ignite Strength With Brit, Block 2, W12D3 - Upper Body 💦5km LISS treadmill walk 👣🏋️♀️👣 .. IGNITE STRENGTH WITH BRIT, BLOCK 2 - WEEK 12 Upper Body: SUPERSET PYRAMID 1: (30-30 / 24-24 / 20-20 / 16-16 reps) Renegade row - 30 reps Concentration curl - 30 reps (Rest 30 sec) SUPERSET PYRAMID 2: (30-15 / 24-12 / 20-10 / 16-8 reps) Single-arm & leg chest press - 30 reps Tempo skull crusher - 15 reps (Rest 30 sec) CIRCUIT: (4 laps) Shoulder press - 30 sec Bent-over reverse fly - 30 sec Chest fly - 30 sec (Rest 15 sec between each) FINISHER: Tricep push up - 1 min .. REFLECTIONS: Today was hard in every way. My muscles are sore and I just struggled with this workout. I came close to not being able to finish the tempo skull crusher reps…especially my left arm. Was picturing the dumbbell falling on me 🫣 But despite the struggle and rather shocking looking consecutive push ups… I didn’t give up. One more workout left of this block… and then 6 weeks of my comeback journey are soon to be completed 😀🤩 .. Wishing you all a fab Almost Friday friends. The weekend is in sight... Love & light xoxo 💕💜💕
"The battle is won or lost in your mind. Mastering your thoughts is the first step to mastering your life." #weightlossjourney #strength #weightlosstransformation #lifestyle #gymlife #instafitness #dedication #sweat #mealprep #cardio #inspiration #soretodaystrongtomorrow #fat2fit #repaset #gatg #feedyourgoals #committed #abovetherest #under300 #startsomething #advocare #bfit4life #fit4life #LetsShineTogether #celsius #celsiusvibe
Hands up if you want to : 1. Improve your fitness 2. Lose fat 3. Increase muscle mass / tone 4. Feel more confident 5. Be healthier I am offering some 1-1 time to someone who would really like some guidance on how to be more active at home and make better food choices! (This offer is only open to those local at this time) This will not only provide some knowledge for how to look after yourself and reach your goals, but also educate me further on how I can provide a service that suits all! Please PM me if interested ✨ #health #fitmummy #workout #digdeep #exercise #healthylifestyle #fitnessmotivation #dontgiveup #youcandoit #doitforyou #excusesdontburncalories #soretodaystrongtomorrow #nogymnoproblem #noexcuses #stronggirl #girlswhoworkout #tryingmybest #motivateyourself #mindovermatter #muscles #hardwork #hardworkpaysoffs #mumswhoworkout #mumfitness #balanceddiet #fitness #lowsugarlifestyle #cutthecravings #personaltraining #guidance
Wednesday workout done and dusted #ThisBristolGirlCan #WhatsYourExcuse #ExcusesDontBurnCalories #BristolGirlsCan #ThisGirlCan #ThisGirlCanUk #ThisGirlDid #GirlieStrong #StrongGirlsClub #SoreTodayStrongTomorrow #Weightlifting #LoveLifting #GirlsWhoLift #FitGotReal #Bristol #BristolFitness #BristolFitFam #JustStrong #JustStrongTeam #JustStrongAmbassador #JustStrongClothing #JustMove
"Keep every stone they throw at you. You got castles to build." #weightlossjourney #strength #weightlosstransformation #lifestyle #gymlife #instafitness #dedication #sweat #mealprep #cardio #inspiration #soretodaystrongtomorrow #fat2fit #repaset #gatg #feedyourgoals #committed #abovetherest #under300 #startsomething #advocare #bfit4life #fit4life #LetsShineTogether #celsius #celsiusvibe
Week 2 done & dusted And things are moving pretty swiftly 1.5lb drop this week So a total of 5.5lb since we started 2 weeks ago And this is the rate of loss I like to see each week So saying that nothing needs to change going into week 3 Just another week of being consistent in what’s laid out infront of me I’m feeling good, energy high, satiated How a diet should be at this stage Week 3 here we come… Cals- 2600 daily 5 days training 2x 30 minutes cardio on rest days Min 10k steps
"Stop adjusting your beliefs and opinions to suit those around you." #weightlossjourney #strength #weightlosstransformation #lifestyle #gymlife #instafitness #dedication #sweat #mealprep #cardio #inspiration #soretodaystrongtomorrow #fat2fit #repaset #gatg #feedyourgoals #committed #abovetherest #under300 #startsomething #advocare #bfit4life #fit4life #LetsShineTogether #celsius #celsiusvibe
Ding Dong the bells are going to chime 💒 One mistake to swerve if you are wanting to get in the best shape of your life this summer That is; Lacking routine and structure 😩 This was the mistake Richard was making before he joined the team When Richard came to me his schedule was off the charts! He was juggling a busy work schedule whilst being promoted giving him more stress to his workload, hectic family life & also planning & preparation for his up coming wedding It is safe to say, Richard has a full plate Because of this he struggled to build any kind of routine that would make his fitness journey convenient for him He felt 😡Frustrated 😡Confused & 😡Stuck In a position where he wanted to finally reach his goals But he just didn’t know how to work it around his very hectic schedule. His confidence was at an all time low because he wasn’t happy with what he saw back in the mirror. So we began by looking at his daily habits, routines and made a few changes to help supercharge his day to day This was important due to working hours and his family life to have enough energy to play with his kid We needed to make his body an asset, not a liability It also helped his productivity so he would get more work done This allowed Richard to dedicate some more time for work & family which was a big personal win for him 🏆 So a focus of ours was on making sure that Richard’s training was built around him, not his life around training. So Richard ultimately had: 🚀Increased productivity 🚀Confidence through the roof 🚀Clarity on his schedule & routine He realised pretty quick that you didn’t have to: ❌Spend hours working out ❌Cut out carbs ❌& not miss out on valuable family time All from implementing a clear structure and routine into his day to day Richard is simply in the best shape of his life He walks around full of confidence & has been educated so his results will last a lifetime Want to get in the best shape of your life & go through summer on a high? Then DM 📲 with the word “SUMMER” & let’s have a chat!
Getting the good stuff in amongst the DIY 🔨 Another reason I’ve been a bit MIA, The kitchen…the never ending problem project 😆 #diy #kitchenreno #homedecor #health #fitmummy #workout #digdeep #exercise #healthylifestyle #fitnessmotivation #dontgiveup #youcandoit #doitforyou #excusesdontburncalories #soretodaystrongtomorrow #nogymnoproblem #noexcuses #stronggirl #girlswhoworkout #tryingmybest #motivateyourself #mindovermatter #muscles #hardwork #hardworkpaysoffs #mumswhoworkout #mumfitness #balanceddiet #fitness #lowsugarlifestyle
Sunday 12.05.2024🗓️ HSL Samarahan Marathon 2024✅ • Category: 21KM Men Open • Timing: 1hr 18mins 18secs • Position: 3rd Place Alhamdulillah I feel happy that I managed to finish this race without any injuries. I am grateful to be given the opportunity to be on the podium again. The race was very challenging for me but I still tried to do my best. There are always tough times, regardless of what you do in anything in life. Be able to push through those times and maintain your ultimate goal. Stay focused and never give up. Congratulations to all runners who have joined HSL Samarahan Marathon and hopefully we can meet again soon. Big thanks to La Promenade Mall Samarahan Marathon Hock Seng Lee for sponsor team haolian as this event ambassador. “Keep doing your best everyday. If no one is proud of you, be proud of yourself.”💕 #teamhaolian #NikeRunning #NikeVaporfly #NikeAeroswift #Garmin #BeatYesterday #SufferButNeverSurrender #SoreTodayStrongTomorrow #Nike #NikeRunning #Vaporfly #RunSafe #RunForHealthy #RunForHappiness #NeverStopRunning #RunForLove #RunningAddict #RunningLife #RunningMotivation #RunningQuotes
All gravy, baby! Wooorrrkiiing!!! That was a test if I ever saw one. Did I pass? You bet I passed along with the rest of my gym mates. Grrrr, baby, grrrr!!! Let's eat. #nomissedworkouts #sweatyselfie #gethealthygetactive #waterandrecoveryprotein #progressoverperfection #movementismedicine #soretodaystrongtomorrow #drinkyourwater #takeyoursupplements #eatwelllivewell #growthmindset
Unfortunately many leave it too late to achieve their physique goals for summer They either wait for the perfect time or just can’t be arsed through the months of January, February and March The wonder why they aren’t in shape come May/June/July & August. The people who showed up through the darker & colder months and now reaping the rewards now the hotter weather is here Are now in better shape Are able to wear the clothes they want Showcasing their new found confidence in themselves Proud of their physique I couldn’t think of anything worse covering yourself up through summer because I’ve been there It’s not nice hiding yourself on your summer holiday at a time where you should relax and be proud & confident in yourself. Just like Sam here is doing 🚀🚀 Good news for you is that there is still time to make that change Just begins with reaching out for help, support & starting
"Character is always revealed when pressure is applied." #weightlossjourney #strength #weightlosstransformation #lifestyle #gymlife #instafitness #dedication #sweat #mealprep #cardio #inspiration #soretodaystrongtomorrow #fat2fit #repaset #gatg #feedyourgoals #committed #abovetherest #under300 #startsomething #advocare #bfit4life #fit4life #LetsShineTogether #celsius #celsiusvibe
You know your mama is a CrossFit coach when you can sleep on a gym floor with rap music blasting 😂 Athletes with kiddos, we are a very family friendly gym! As summer break approaches, feel welcomed to bring your kids along with you to your workouts! We have a comfortable kids “lounge area” for them to play and hang out in as well ☺️ #sore #fitness #workhard #grow #hard #workout #soretodaystrongtomorrow #community #exercise #functionalfitness #work #crossfit #sumner #today #mayhemaffiliate #mayhemathlete #sumnercrossfit #gym #familyfitness #gym #kids #gymkids
🏃♀️ Running 🏃♀️ Love it or hate it? I’m a hater, BUT, I will occasionally run or speed walk on a treadmill as not only is it great for cardiorespiratory fitness (your heart health) but also your bones/joints and can help lower stress, which I’m really feeling right now 🥴 This morning I dropped the kids off at school and went straight in for a 10k (which I have never done in my life)! I managed 8k… still a PB for running 😅 Happy Monday all! #hearthealth #fitmummy #workout #digdeep #exercise #healthylifestyle #fitnessmotivation #dontgiveup #youcandoit #doitforyou #excusesdontburncalories #soretodaystrongtomorrow #nogymnoproblem #noexcuses #stronggirl #girlswhoworkout #tryingmybest #motivateyourself #mindovermatter #muscles #hardwork #hardworkpaysoffs #mumswhoworkout #mumfitness #balanceddiet #fitness #lowsugarlifestyle #cutthecravings #10km #firstattempt
Leg day! ✅🔥 Definitely felt all the fire and sweat 😅 today!! Glad I pushed myself to do it even though I contemplated a rest day! #80DO #80dayobsession #allthesweat #legday #progressnotperfection #strongereveryday #girlswholift #noexcuses #getitdone #legs #soretodaystrongtomorrow
Lads, we are well & truly in holiday season So many are off on their travels to soak up the sun & chill around the pool But if you’ve got little ones that want to be in the pool all day with you in there Then you’ve got no choice if you want a peaceful holiday LOL 😂 Your kids are going to want you to throw them in the air as high and as far as possible But you don’t want to be feeling out of shape, weak & covering yourself up Unable to actually throw them up Your kids are going to want a superhero Someone they look up to & admire A dad that’s strong and confident in the way they feel That showcases the confidence and throws them high in the air Fuck wearing a baggy T-shirt in the pool weighing you down We are know mid May There is still time to flatten the stomach and build some biceps by July/August So if you truly want to look and feel amazing by then … you MUST start now. This isn’t a scare tactic, it’s just a fact. So when you’re ready, shoot me a direct message with the word ‘SUMMER’ to get that summer body under construction.👊 P.S. on average our clients lose 15-20lbs in there first 12 weeks.
AAA ✅🥵 The holding myself up was brutal for my shoulder. While it is definitely in a much better place than it was… I still struggle with these kinds of moves tremendously! 🙄 #nevergiveup #strugglebus #progressnotperfection #strongereveryday #soretodaystrongtomorrow #aaa #armsabsandass #girlswholift #noexcuses #getitdone
Saturday afternoon family time Making the most of this time Especially as the 🌞 is shining Every week this is the time I try to set aside to myself and for my family Today we have been to Stratford Walk along the river 🚶♂️ Gave Ronnie a good walk 🦮 Had an ice cream 🍦 Grabbed a coffee ☕️ Honestly though, I do find it hard to “switch off” Constantly thinking about work Something I really struggle with Those that run a business will know Its on your mind from the moment you open your eyes in the morning to the moment you shut them at night But… It’s important to have that time to allow you to recover from the week both physically & mentally It helps so I can better serve my clients Having time away, being present in the moment & having time away from the screen Then Sunday morning is for planning the week ahead so I know exactly what I am doing day-day Remember downtime is your uptime You shouldn’t feel guilty for having time to yourself and time away But I do… Just the way I am I have to remember, it will only help you serve better Do you plan downtime 👇🏻👇🏻👇🏻
We are here with your daily motivation! You've got this! ---- 👉🏼 Click the link in Bio for more details. . . . . #soretodaystrongtomorrow #fitnessjourney #strengthtraining #keeppushing #fitnessmotivation #workouthard #goals #nopainnogain
Back in my happy place ☀️ #fitness #health #fitmummy #workout #digdeep #exercise #healthylifestyle #fitnessmotivation #dontgiveup #youcandoit #doitforyou #excusesdontburncalories #soretodaystrongtomorrow #nogymnoproblem #noexcuses #stronggirl #girlswhoworkout #tryingmybest #motivateyourself #mindovermatter #muscles #hardwork #hardworkpaysoffs #mumswhoworkout #mumfitness #balanceddiet #fitness #lowsugarlifestyle #cutthecravings
Saturday strength with a soundtrack of 80’s power ballads Gym was buzzing this morning 💪🏻 #ThisBristolGirlCan #WhatsYourExcuse #ExcusesDontBurnCalories #BristolGirlsCan #ThisGirlCan #ThisGirlCanUk #ThisGirlDid #GirlieStrong #StrongGirlsClub #SoreTodayStrongTomorrow #Weightlifting #LoveLifting #GirlsWhoLift #FitGotReal #Bristol #BristolFitness #BristolFitFam #JustStrong #JustStrongTeam #JustStrongAmbassador #JustStrongClothing #JustMove
Jake wasn’t a stranger to hard work … He’s competitive in marathons 🏃♂️ But he wasn’t a stranger to convenience foods either. Jake wanted to strip down body fat, eat healthy & improve his fitness levels but there was one thing getting in his way. Service stations. As a lorry driver, being on the road for hours & sleeping over in his cab in service stations, he would just purely eat out of convenience with a Ginsters pasty or 2 (or 3)… He would still be on it with his runs when at home but his weight just wasn’t shifting. But to his surprise he didn’t have to cut that out, he just has to manage it, prepare & control it. & increased his training & activity where we could Then just managing his stress and energy outside of work So we first took a deeper dive Into Jake’s nutrition and looked for a structure that he: 👉🏻Enjoyed. 👉🏻Would fast track his results. We followed a hybrid between flexible dieting and a meal plan to allow for freedom and enjoyment with his food but also structure and clarity. Allowing Jake to choose better options at the services rather than reaching for more pasties From a training point of view Jake also wanted to get fit & improve his running times as he had a fair few events coming up so we implemented a training plan that allowed for Jake to build his strength & endurance Then we set targets to meet on a daily basis so Jake was: 🔥 Focused, 🔥 Motivated, 🔥 & giving him clarity. We ensured Jake was held accountable to be consistent The little compounding targets and wins that saw Jake lose over 35lbs. Jake is now: 🎯 Stronger & fitter 🎯 In the best shape his life, 🎯 Completed his marathons in his best ever times Do you want to drop body unwanted body fat & get into world-class shape? Make this a year where you are absolutely thrive DM📲 SUMMER to apply. Speak soon, Just 👊
So yesterday I reached a new goal of 2,250 days of being active in the gym. #weightlossjourney #strength #weightlosstransformation #lifestyle #gymlife #instafitness #dedication #sweat #mealprep #cardio #inspiration #soretodaystrongtomorrow #fat2fit #repaset #gatg #feedyourgoals #committed #abovetherest #under300 #startsomething #advocare #bfit4life #fit4life #LetsShineTogether #celsius #celsiusvibe
Squats squats squats Friday gym ✅ #ThisBristolGirlCan #WhatsYourExcuse #ExcusesDontBurnCalories #BristolGirlsCan #ThisGirlCan #ThisGirlCanUk #ThisGirlDid #GirlieStrong #StrongGirlsClub #SoreTodayStrongTomorrow #Weightlifting #LoveLifting #GirlsWhoLift #FitGotReal #Bristol #BristolFitness #BristolFitFam #JustStrong #JustStrongTeam #JustStrongAmbassador #JustStrongClothing #JustMove #NeverSkipLegDay
Suns out ☀️Organs out 🫁🤣 Have a good weekend 🍗
"Be genuine. Be sincere. There’s too much fake in the world around us today. Be real. Be yourself." #weightlossjourney #strength #weightlosstransformation #lifestyle #gymlife #instafitness #dedication #sweat #mealprep #cardio #inspiration #soretodaystrongtomorrow #fat2fit #repaset #gatg #feedyourgoals #committed #abovetherest #under300 #startsomething #advocare #bfit4life #fit4life #LetsShineTogether #celsius #celsiusvibe
MYTH vs FACT ❤️🔥 Take a step towards your health. Join us now ! 📞 - 9024178781 📞 - 9529707264 Address - 209, Shree Ram Tower, Brahmpuri road, Jaipur, Rajasthan @the_aimfit_club #FitnessGoals #GymLife #WorkoutMotivation #GymTime #FitLife #NoPainNoGain #TrainHard #FitFam #GymFlow #WorkoutGoals #FitnessJourney #HealthyLifestyle #StrengthTraining #FitnessAddict #Gains #TrainSmart #BeastMode #WorkoutInspiration #Fitspiration #FitnessCommunity #SweatSession #LiftHeavy #CardioQueen #BodyGoals #StrengthAndConditioning #GymRat #SoreTodayStrongTomorrow #fitandstrong #theaimfitclub
Did 80 Day Obsession Day 2 Booty! ✅🥵 I am not gonna be able to walk tomorrow, or sit on a toilet 🤣🤣. #80DO #80dayobsession #booty #resistanceloops #progressnotperfection #strongereveryday #allthesweat #soretodaystrongtomorrow #noexcuses
"Be grateful for the darkness. For without it, you would never understand the value of the light." #weightlossjourney #strength #weightlosstransformation #lifestyle #gymlife #instafitness #dedication #sweat #mealprep #cardio #inspiration #soretodaystrongtomorrow #fat2fit #repaset #gatg #feedyourgoals #committed #abovetherest #under300 #startsomething #advocare #bfit4life #fit4life #LetsShineTogether #celsius #celsiusvibe
Keep growing. Keep flowing. Keep moving. Keep grooving. Keep smiling. Keep shining. Keep blooming. Keep improving 💪💪💪 .. Day 3, of week 5, of my comeback journey and it was a burner of an Upper Body sesh🔥🔥🔥 I was already contemplating whether or not I should switch to mobility & core after doing the first round of the pyramid superset as my shoulders were on fire 🥵 Thankfully the reps were not high this workout and it took all the strength and willpower to push through that first superset and the pain barrier. Thereafter, it was other upper body muscles being used and by then I was in my groove 😮💨 I actually enjoyed the rest of the workout, despite my whole body suffering with DOMS, since I woke up. My plank hold was maintained at 3 min 15 sec and a new record for this comeback… 33 consecutive push ups post workout 🥳🥳🥳 I am getting closer to my 40 mark again 🤩 Finished off the sesh with my treadmill walk. .. So today’s workout looked like this: 💦3 min rowing 💦Brit’s Movement Warmup 💦Ignite Strength With Brit, Block 2, W11D3 - Upper Body 💦5,5km LISS treadmill walk 👣🏋️♀️👣 .. IGNITE STRENGTH WITH BRIT, BLOCK 2- WEEK 11 Upper Body: SUPERSET PYRAMID 1: (15-15 / 12-12 / 10-10 / 8-8 reps) Arnold press - 15 reps Hammer grip press - 15 reps (Rest 30 sec) SUPERSET PYRAMID 2: (15-15 / 12-12 / 10-10 / 8-8 reps) Pullover - 15 reps Bent-Over Row - 15 reps (Rest 30 sec) CIRCUIT: (4 laps) Lateral raise - 30 sec Overhead tricep extension - 30 sec Zottman curl - 30 sec Shoulder taps - 30 sec (Rest 15 sec between each) FINISHER: Bicep curl to isometric hold - 1 min .. REFLECTIONS: Yesterday when I typed up my post and said the muscle soreness wasn’t as bad as what I was expecting… yeah, I jinxed myself. They came with a vengeance 😅 Today was tough and it was touch and go with switching workout plans after starting and just struggling… but am glad I pushed through. 6kg dumbbells may be lighter than what I have been doing in the past 16 odd months, but they just as effective and still seeing the growth, progress and gains. .. Wishing you all an amazing Almost Friday friends. Love & light xoxo 💜💕💜
Here are my top tips on being able to stay on track whilst being on holiday so you don’t ruin the hard work you’ve done to get there ☀️ Many believe its impossible to stay on track but that is far from the truth Here is how I managed to stay on track whilst enjoying that extra tasty food 🧨 Stay Active Go for a walk, continue to hit you step count Get up and hit a 30 minute walk before the day starts then you’ve hit half your step count and you can then more or less chill for the day Or get up from the sun lounger every now & again & see some sites 🧨 Don’t eat like child Been there, done that When you’re completely full, you continue to cram in more food. Enjoy the food, but eat until you are satisfied 🧨 Continue to hit the gym Yes you want to wind down and have some downtime but getting in some workouts will help towards energy expenditure 🧨 Don’t over restrict yourself Don’t over restrict food, don’t feel guilty for enjoying the good food. Remain active and you’ll be fine 🧨 Have smaller meals at breakfast & lunch This will allow you to have more calories banked for the evening so you can enjoy the good stuff Also continue to get your protein in As we’re approaching holiday season, take these tips with you Hope it helps OR If you have a holiday fast approaching and you’re not in the shape you want to be & you want to look & feel you’re best DM “HOLIDAY” & lets get you holiday ready
"It’s better to be a lonely lion than a popular sheep." #weightlossjourney #strength #weightlosstransformation #lifestyle #gymlife #instafitness #dedication #sweat #mealprep #cardio #inspiration #soretodaystrongtomorrow #fat2fit #repaset #gatg #feedyourgoals #committed #abovetherest #under300 #startsomething #advocare #bfit4life #fit4life #LetsShineTogether #celsius #celsiusvibe
Tried bouldering for the first time and I can see how people get hooked! Looking forward to conquering these walls again soon! #bouldering #blokhaus #physicalchallenge #soretodaystrongtomorrow
NEW DESIGNS IN SHOP!!! Click the link in my bio! Thank you! #bossteedesigns #looklikeaboss #feellikeaboss #etsy #etsyseller #etsysellers #printondemand #shirtdesign #shirtdesigns #shirtshop #tshirts #tshirts #tshirtdesign #newdesigns #shopnow #loveit #uniquedesigns #checkoutmyshop #meetmeatthebar #runninglateismycardio #peacelovegym #nopainnogain #soretodaystrongtomorrow #thankyou
Another solid morning class getting after it and feeling the burn 🔥 Assault bike sprints and back rack lunges 👌 #sore #fitness #workhard #grow #hard #workout #soretodaystrongtomorrow #community #exercise #functionalfitness #work #crossfit #sumner #today #mayhemaffiliate #mayhemathlete #sumnercrossfit #gym
You see I said so!!!! You’ll blink and the year flashing by First week of May now been & gone Before you’ll know it, the countdown to Christmas will be on. Hasn’t that gone quick T-shirt weather is now here 👕 Light evenings, day’s longer So onto my point So far this year You’ll be sitting in 2 camps Camp 1 You’ve taken action & well on your way to hitting your goals You’ve either gone it alone or you reached out for help & beat the curve If that’s you Then well done keep going Then we have Camp 2 The camp where Its not gone so well, You had everything intention to get in shape this summer But it just hasn’t quite happened You thought you’d go it alone and see where you’ll end up but it just hasn’t gone to plan Why is that? 👉🏻No plan 👉🏻No clarity 👉🏻No structure & 👉🏻No accountability 👉🏻Detox tea diet not worked Now the people in camp 1 had just that They are ahead of the game Ahead the curve They would have done the hard work the past month or so & will now be cruising into summer For camp 2 My advice 🤔 Don’t leave it any longer There’s still enough time (just) Surely you would want a summer to enjoy Wouldn’t you want to look & feel your best? To finally achieve the physique you have always wanted & keep it To feel 🔥 Confident 🔥 Strong 🔥 Content & happy in your own skin 🔥 Amazing wearing your summer clobber 🔥 Abs for the beach 🔥 Feeling unstoppable 🔥 & To look & feel your absolute best & HAVE YOUR DREAM PHYSIQUE FOR SUMMER 2024! These next couple of months, you have that opportunity, I will take out all the thinking for you, take the overwhelm out and have the blueprint laid out in front of you Keep you accountable & hold you to a higher standard What do you have to do? Be proactive & not reactive All you have to do is implement, be accountable & feedback to me & Slide me a DM with the word ‘SUMMER’ and take action 📮 Time to begin your success story 🚀
Back to the bench Holiday is definitely over so it was back to the gym this evening At least we seem to have brought the sunshine home with us #ThisBristolGirlCan #WhatsYourExcuse #ExcusesDontBurnCalories #BristolGirlsCan #ThisGirlCan #ThisGirlCanUk #ThisGirlDid #GirlieStrong #StrongGirlsClub #SoreTodayStrongTomorrow #Weightlifting #LoveLifting #GirlsWhoLift #FitGotReal #Bristol #BristolFitness #BristolFitFam #JustStrong #JustStrongTeam #JustStrongAmbassador #JustStrongClothing #JustMove
Here we have it🥂 First week ticked off in the books Eased in well this past week with not making any drastic to changes to what I was already doing Just tidied a few things up plus it gives us room to play with when the time comes Always have tools in your tool kit Be consistent with what you are currently doing and you will have so much to play with Initially calories were dropped by 600 from where I was at 2x 30 minute cardio sessions introduced on rest days And we have seen a 4lb drop this first week This is just going to be body the flushing out the shit & reducing the Mr.Blobby bloat No changes needed Simply rinse & repeat into week 2 Cals- 2600 daily 5 days training 2x 30 minutes cardio on rest days Min 10k steps Lets go…. 🫡
‼️FINAL CALL‼️ You have until 9pm tonight to take on the Summer Sculpt & have achieve your dream physique this summer!! So if you’re sitting on the fence Now’s the time 🕰️ Im looking for a certain type of person on the programme… Because as I mentioned numerous times before, it isn’t for everyone. I wanted to break down the criteria ahead of time. So if you tick the boxes below, we may be a good fit! ✅ Are Coachable, You must be willing to learn and understand my coaching methods. ✅ Ready to hit the accelerator pedal on your results We’re going for life-changing results. There is no sitting in cruise control! ✅ Are Committed, You must be willing to dedicate the full process of getting in incredible shape, reversing out to build the Ultimate Physique & thinking getting is shape is “just a nice idea” ✅ Are ready to become a success story. I am looking for people who are ready to transform, I want every single person to come out the other end a completely new person! So for one last time, if you’re looking for the step by step bespoke blueprint to: 🚀 A lean & muscular physique 🚀 That hour glass figure 🚀 Abs for the beach 🚀 Feeling unstoppable 🚀& To look & feel your absolute best & HAVE YOUR DREAM PHYSIQUE FOR SUMMER 2024! So DM by 9pm to take full advantage where you will receive as a bonus 🎁 £25 Gymshark voucher to kit yourself out for your gym sessions. 🎁 Lifetime Access to the client hub including the fat loss recipe guides. 🎁 If you’ve looked at the front covers of Mens Health with envy, you’ll also get an optional photoshoot. So you can showcase your hard work and get your own cover model shots. 🎁 I’ll even let you invite a +1 into the program for FREE for 30 Days. Let them get a taster and achieve Life-Enhancing results together! ⏰ The deadline is 9pm tonight with kickoff Monday May 13th All you gotta do is Send @coachedbyjust 📲 ‘SUMMER’ to get in your best shape this Summer 🏝☀️
Decided I had a lot of energy today and did Day 1 of 80 Day Obsession! ✅🔥 Still in love with these workouts… definitely going to be super sore tomorrow! #80DO #allthesweat #totalbodycore #girlswholift #progressnotperfection #noexcuses #strongereveryday #getitdone #soretodaystrongtomorrow
"Nothing can hurt a man more than his own thoughts." #weightlossjourney #strength #weightlosstransformation #lifestyle #gymlife #instafitness #dedication #sweat #mealprep #cardio #inspiration #soretodaystrongtomorrow #fat2fit #repaset #gatg #feedyourgoals #committed #abovetherest #under300 #startsomething #advocare #bfit4life #fit4life #LetsShineTogether #celsius #celsiusvibe
~ “Do not go gentle into that good night. Rage, rage against the dying of the light.” The #GarageGym is where I take my rage out on. Not angry about anything, just a little on the frustrated side. Arms, Back, Shoulders, and Glutes were today’s focus points. Plus a steady 200m cooldown on the #RowingMachine. Setting the tone for the week. Strong 💪🏼 #WorkoutSesh #Stronger #OldLadyGains #StrongNotSkinny #StrongIsTheNewSkinny #HipsDontLie #MomBod #MuffinTop #SoreTodayStrongTomorrow #ThisIs52 #MenopauseFitness #HealthyHabits
We would like to formally invite our members and other local athletes to participate in this special workout with us on Memorial Day, Monday May 27th at 9:00am. We will do one large, community style class and then stay after for a potluck lunch together! Please bring food and drinks to share and all the pumped up comradery you got! 🇺🇸 The Murph Challenge is a named after a fallen Navy SEAL, Lt. Michael P. Murphy, who was killed in action in Afghanistan on June 28, 2005. This workout was created to be a grueling test of physical and mental endurance that honors his sacrifice and service. It has become a popular event for CrossFit athletes all over the world. #murph #murphchallenge #murph2024 #sore #fitness #workhard #grow #hard #workout #soretodaystrongtomorrow #community #exercise #functionalfitness #work #crossfit #sumner #today #mayhemaffiliate #mayhemathlete #sumnercrossfit #gym
Meet our two incredible warriors! ⭐️ They brought their A-game and gave us good fight to remember. Massive thanks for the thrilling showdown! 🔥 #warriors #mmtmuaythaisg #mmtmuaythaigym #soretodaystrongtomorrow #progress
Ever had one of those moments where you feel like you gotta pinch yourself to wake up? Blake did Let me tell you what Blake achieved in 90 days Besides the obvious (taking his physique to a whole new level) 🚀 Blake came to me in a bit of a dark place His confidence was low He was out of shape He previously participated in MMA and wanted to get back to “fighting fit” in the ring But there was 2 problems He didn’t know what to do or how to do it Blake will tell ya, he needed a solid plan in place Prior to working together, Blake worked his ass off in the gym but just couldn’t see the results in the mirror So he reached out for some answers We found that Blake was doing things right, just not doing right things Our first priority was everything outside of the gym We delved into the other 23 hours surrounding Blake’s training and implemented some daily targets to have him thriving day in day out. We waited to reach a point where hitting targets became second nature for him so he could get the results he was after without even thinking about it We partnered that with accountability to show up day in- day out to get back to ‘fighting fit’ Alongside a solid personalise plan that worked around his busy schedule which not only had him dropping body fat by the day but also: 👉🏻 Feeling more confident 👉🏻 Feeling fitter 👉🏻 Stronger 👉🏻 Having much more energy 👉🏻 Feeling more productive 👉🏻 Mental resilience sky rocketed Blake is now looking and feeling a million dollars and is ready to step foot back in the pit again to really show what he has been doing behind the scenes! If you are chasing for more & don’t want to settle for average this summer , DM 📲 ‘TRANSFORM’ & let’s talk about your transformation
"Accept your past without regret, handle your present with confidence and face your future without fear." #weightlossjourney #strength #weightlosstransformation #lifestyle #gymlife #instafitness #dedication #sweat #mealprep #cardio #inspiration #soretodaystrongtomorrow #fat2fit #repaset #gatg #feedyourgoals #committed #abovetherest #under300 #startsomething #advocare #bfit4life #fit4life #LetsShineTogether #celsius #celsiusvibe
3 Day Split: High 5’s Cardio ✅ Funny enough I was planning on doing a cardio day today and then saw the next 3 Day Split workout was cardio so I just went ahead and did it! It’s been a hot second since I have done a pure cardio workout and it was definitely a struggle! But I made it through! #3daysplit #cardio #high5scardio #allthesweat #progressnotperfection #strongereveryday #noexcuses #getitdone #soretodaystrongtomorrow
Somos Warriors Bootcamp Nicaragua 🇳🇮💪🏻🔥🏋🏻♀️ #Workout #BootcampManagua #SoreTodayStrongTomorrow
Vitamina para el 🫀 . . . . . #sumandokm #mallorca #run #borntorun #soretodaystrongtomorrow #running #runner #runhappy #runningmotivation #runninggirl #runrunrun #instarun #womantrail #womanrunner #runninglovers #runmallorca #instarun #athletegirl #athletetraining #athletenutrition #runnerscommunity #runnergirl #runnike #sumandokm #mallorca #trailgirl #trailrunner #trailrunninglife #runforestrun #womantrail
Just over 3 weeks until Emily’s photoshoot 📸 What a physique Emily is carving out here Everything is going like clockwork & Emily applies herself 100% to the task in hand Body is like a furnace at present following 2 high days this past week Couple of party 🎉 tricks left before we taper down her expenditure & start feeding up to freshen up and bring that pop to shoot day Strong physique = Strong mind and able to conquer any obstacle that comes your way That’s exactly what we do here at Coached By Just Have a plan Follow the plan Get results 💯
Gym Girl 🩷💪🖤🎀 (pre workout check ✅️)
🔥 💪 Get it going - #SORETODAYSTRONGTOMORROW #motivation #powerfitness #positvtee #mondaymotivation
My dream outcome would be to increase muscle size, definition & strength What would it mean to you to be able to finally achieve your dream? For Sam it meant everything Sam has a pretty active lifestyle .. He works a very hands on job consisting of day & night shifts, occasionally doing some labouring work, he also participated in a few other things such as running & mountain biking But Sam struggled with a few things 👉 Training 👉 Nutrition, 👉 Energy & 👉Accountability Sam participated in sports his whole life & was no stranger to the gym & knew what to do to get in shape He was already in decent shape, but wanted to take it to the next level But his found his energy was at an all time low He didn’t know what foods to eat & how much to eat in order for him to achieve his success He just didn’t have it in him to fully energise his workouts after a long days work This is when Sam reached out From our initial call, I knew he had the potential to get into insane shape, we just had to unlock the secret path So our first call of action was to re-energise Sam I knew if we could now super-charge Sam’s energy he will: Be able to train to his full potential Eat correctly, giving him more energy to be able to fuel his workouts & ultimately feel better on a day to day basis. This is where a lot of people go wrong Not fuelling yourself correctly and walking around like a zombie Constantly feeling groggy, tired & fatigued But for Sam having all this energy & motivation, he didn’t just transform physically. 💥His productivity sky-rocketed which enabled him to land a new job, 💥His mentality sky-rocketed which enabled him to reach his full potential 💥Achieve his dream and transform his physique 💥Sky rocket his confidence So, all in all, he felt unstoppable. What about you? Do you feel like you have reached your full potential? Or feel like you’re still running on empty? If so, DM📲 with the word ‘SUMMER’ … & lets reenergise you into summer 😎
The moment you're halfway through the workout and realize you're definitely going to be sore tomorrow. 😅🤪 #fitbodyinthemaking #pfbbc #healthybody #soretodaystrongtomorrow
Mike was adamant that he needed an in-person personal trainer, he didn’t think online would work for him… And is another example of how you can change your life in just a few months He’d been seeing the transformations from the team & thought he needed to become the next success story As a keen footballer, he was tired of watching from the sidelines He said ‘enough is enough’ and decided to reach out. Before Mike and I started working together he: 👉🏻 Felt lost in the gym, 👉🏻 Was unconfident with the execution of his workouts, 👉🏻 Was low on energy 👉🏻 Had little understanding on how he could hit the accelerator on his results. He found himself stop - starting for years & after never really seeing results and he could never find a solid routine that worked for him It wasn’t that he didn’t enjoy it as such, Or that he completely didn’t know what he was doing. He just struggled building up momentum and hitting targets without someone in his corner holding him to a higher standard. So we introduced a daily accountability system into Mike’s routine which started to build his momentum Then our focus point was consistency. Doing the simple stuff really well, day in/ day out. We dug deep and pulled every bit of potential out of him and he is now: ⚔️ Is looking and feeling the best he has ever felt, ⚔️ His confidence is through the roof, ⚔️ Drastically improved his energy levels ⚔️ Gained a ton of muscle tissue, ⚔️ The leanest he has EVER been! He is also ready to attack football season in the most athleticism he has ever had! Right, over to you Want to finally feel amazing and have a physique just like Mike? DM📲 ‘TRANSFORM’ to kickstart your world class transformation
Embracing the grind, achieving my goals. 🔥♥️🎉 (post workout check ✅️)
Whether you say “I can” or “I can’t”, you are right either way 💪💪💪 .. Wrapping up week 4 of my Autumn/Winter comeback journey with this extra spicy upper body sesh🥵 My arms were noodles already with the second pyramid today… this was one killer arm workout 🔥🔥🔥 I loved the layout again, even though I wasn’t sure if my arms would not give out on me 🥴 I managed my 3 min 15 sec plank hold post workout and did 30 consecutive push ups, but tried to focus more on form today. Finished it off with my treadmill walk. .. So today’s workout looked like this: 💦3 min rowing 💦Brit’s Movement Warmup 💦Ignite Strength With Brit, Block 2, W10D4 - Upper Body 💦4,71km LISS treadmill walk 👣🏋️♀️👣 .. IGNITE STRENGTH WITH BRIT, BLOCK 2 - WEEK 10 Upper Body: SUPERSET PYRAMID 1: (15-30 / 12-24 / 10-20 / 8-16 reps) Bicep curl - 15 reps Single-Arm Row - 30 reps (Rest 30 sec) SUPERSET PYRAMID 2: (15-30 / 12-24 / 10-20 / 8-16 reps) Chest fly - 15 reps Alternating Chest Press - 30 reps (Rest 30 sec) CIRCUIT: (4 laps) Skull crusher - 30 sec Single-arm half kneeling press - 1 min Tricep circle - 30 sec (Rest 15 sec between each) FINISHER: Commando - 1 min .. REFLECTIONS: I am exactly 1/3rd of the way through my 12 week comeback journey and am happy with my progress thus far. I am not concentrating on how heavy the weights are that I am using at this stage, but rather focusing on making the most out of each workout. I have successfully completed all 4 workouts each week & 4 treadmill walks per week as well. Whilst the workouts are not getting “easier”, I do feel like I am getting my strength back slowly. Just two more weeks left of block 2 and I am not sure if I will repeat this block or move onto block 3 at this stage. Will see how it goes. Aiming to increase my plank hold next week and see what I can do with my push ups. Now I am looking forward to the weekend ahead and giving my body time to recover from this week of DOMS😅 .. Wishing you all a fantabulous flex Friday friends. Love & light xoxo 💕💜💕
Flexi Friday You can take the girl out of Bristol but she’ll always find a gym Managed to carve out a bit of time between sun loungers and cocktails for a quick lunchtime workout It’s the start of Greek Orthodox Easter today and we’re off to explore the island and see if we can track down some Easter eggs tomorrow #ThisBristolGirlCan #WhatsYourExcuse #ExcusesDontBurnCalories #BristolGirlsCan #ThisGirlCan #ThisGirlCanUk #ThisGirlDid #GirlieStrong #StrongGirlsClub #SoreTodayStrongTomorrow #Weightlifting #LoveLifting #GirlsWhoLift #FitGotReal #Bristol #BristolFitness #BristolFitFam #JustStrong #JustStrongTeam #JustStrongAmbassador #JustStrongClothing #JustMove
6 SPACES REMAINING When the holiday swim shorts & bikini comes out from the back of the wardrobe, the suitcases come down from the loft & lighter mornings and evenings are here you know you’re in the best time of year. It’s sunny holiday season. ⛱️ Every day I remind myself of how lucky I am to do what I love and change lives daily. It almost feels too good to be true that I can give this gift to so many of you. Men and women wanting to ditch the stomach, sculpt a dream physique & fill the sleeves of their T-shirts … And look & feel their absolute best gleaming with confidence around the pool on their summer holiday In SUMMER SCULPT, Here’s what you’ll get ⤵️ ✅ 20+ lbs Loss, Feel the Strongest + a chest like Superman ✅ Sculpting Lean Muscle ✅ Never have to “Diet” Again., you’ll get in and stay in shape, for Life! ✅ The Exact Step-by-Step walkthrough of personalised training + nutrition guidance using our 3 Phase System ✅ “Impossible to Fail” 1-1 Accountability and support system. If you join the SUMMER SCULT, you’ll also receive. 🎁 £25 Gymshark voucher to kit yourself out for your gym sessions. 🎁 Lifetime Access to the client hub including the fat loss recipe guides. 🎁 If you’ve looked at the front covers of Mens Health with envy, you’ll also get an optional photoshoot. So you can showcase your hard work and get your own cover model shots. 🎁 I’ll even let you invite a +1 into the program for FREE for 30 Days. Let them get a taster and achieve Life-Enhancing results together! Now’s the time to go into Summer with some quick wins, physique to die for and finish off 2024 with the momentum This is a program for those serious about taking action, please do not send a message if you: ❌ Don’t want to go for it 100% ❌ Getting in shape is “just a nice idea” ❌ Not looking for support, guidance & direction on how to achieve your goals ❌ Aren’t happy to invest in your goals ❌ Not wanting to listen, learn or communicate ⏰ The deadline will be Wednesday May 8th with kickoff Monday May 13th Send @coachedbyjust 📲 ‘SUMMER’ to get in your best shape this Summer 🏝☀️
15 min power snatch EMOM today was spicy! 😆 But our morning classes crushed it 👌🏼 #sore #fitness #workhard #grow #hard #workout #soretodaystrongtomorrow #community #exercise #crossfitsumner #functionalfitness #work #crossfit #sumner #today #mayhemaffiliate #mayhemathlete
What does 𝟓𝟓𝐥𝐛𝐬 down look like to you? (Yes 𝟓𝟓𝐥𝐛𝐬) How many of you have tried every trick under the sun but still couldn’t drop body fat? Putting in all the work, but it just wasn’t working? 𝐌𝐢𝐤𝐞 𝐟𝐞𝐥𝐭 𝐭𝐡𝐞 𝐬𝐚𝐦𝐞 Until he lost 55lbs What if I told you that if you put your energy into a slightly different direction your results would come 10x faster Mike couldn’t believe it either Until he dropped all his excuses “I have a manual of excuses of why it didn’t work - work, the kids, stopping smoking, lockdown”. Which is what people say to me just before I use their excuse as a positive and change their life (Quite literally) Which is what we have done with Mike He knew by coming to me for help: He would have his decisions made for him A step by step blueprint laid out Someone to hold him accountable to his targets & knew it would guarantee his transformation His plan was built around his busy work schedule of being a director of his recruitment company, a busy dad of 2 young children A simple but effective structure to suit him Mike has gone from ❌ Being unhealthy & unfit ❌ Poor relationship with food ❌ Having constant headaches and dizzy spells ❌ Borderline diabetic ❌ Not being able to keep up with his kids ❌ No training experience ❌ Hated the way he looked ❌ Low confidence To- ✅ Dropping 55lbs ✅ Zero headaches and dizzy spells ✅ Lifting weights in the gym and loving it ✅ Run 5k in faster times than he did in his youth ✅ Being able to keep up with his kids ✅ Happy with what he sees in the mirror ✅ High confidence ✅ Dropping 5 inches from his waist and 4 inches from his chest So have you got 20-25lbs you want to drop 𝐛y summer? Great, then drop me a DM📲 ‘TRANSFORM’ & let’s chat about your transformation