Homemade wraps are the best, right?
I finally tried these beetroot wraps, I was unsure as I don’t really like beetroot but I’m actually surprised how nice they are, they have a bit of a sweet taste to them but are still really nice. I had mine with avocado, chicken, cucumber and garlic cream cheese 😋
Rise and shine lovelies, it’s time to smash Tuesday! 😊
Haven’t had protein waffles for a while and as I was treated to a calorie increase this week I decided to indulge... 🤤
So to update you on things, I am currently slowly raising calories from a calorie deficit as I was struggling with satiation and I wasn’t feeling 100% in training sessions. The slow increase has given me a lot more energy and increased my feelings of satiation, so I really hope I can put a bit more into my sessions this week as a result. My goal at the moment is to try and nail pre and post workout nutrition and have me feeling my best.
I’ve also got heavy squats plus accessories to train later on in the gym. I’m looking forward to killing it!
What are you training today?
#Repost@ifbbprobobchick with @get_repost
💥WATCH THIS VIDEO💥
I address the letter recently released threatening to ban athletes competing in the Arnold Australia. Please watch to gather a better understanding.
Also take note:
• The IFBB Elite and IFBB Pro League are 2 separate federations. • Amateurs Athletes are allowed to compete ANYWHERE, without threat of suspension under the IFBB Pro League Rules. • The Arnold Australia and Arnold Columbus are IFBB Pro League sanctioned events, with Pro Qualifiers included. • The IFBB Pro League has not been banned, or in violation of any governing body. • Your only way to compete Worldwide and on the Olympia stage, with the best in the World is through the IFBB Pro League.
Good to be paced by these speedy guys this AM with @swimfortri. A decent 3.7km session. Arms in pieces. Good to be back 🤙
A fast and strong pace, sets of 100m on 2 minutes:
100m build on 2 mins
2 x 100m fast
3 x 100m fast
4 x 100m fast
5 x 100m fast
2 1816 minutes ago
MUSCLE UP IN 1 WEEK #4 - Box Assisted Muscle Up
With the previous progressions mastered, you should be well on the way to a muscle up. In my opinion, you shouldn’t NEED this progression, but it might be useful for some motor memory of getting up and over the bar.
Jump and pull on the bar simultaneously, aiming to get the elbows up and out to the side.
Make sure to benefit from the eccentric phase of the movement. Aim to return to a hanging position in a slow, controlled manner.
Employ a bit of patience, stick with it and a muscle up will be yours! #1weekmuscleup
End of week 2 fat-loss check-in - taken this morning 👇🏻👇🏻
Day 0 weight: 177lbs
Day 7 weight: 177lbs
Day 14 weight: 174.8lbs (today)
Feeling noticeably leaner, even if it is subtle. Not finding it all that difficult to stick to my calories if I’m honest - I mean yeah ideally I’d be eating kebabs and cookies every single day, but that’s never actually going to be real life so it’s fine🍪
Calories are currently set at 2650 but in practice it’s more like 2750 and about 29-3000 at the weekend (for extra fun). Losing weight at a decent rate so it’s working, but going to nail these last 2 weeks by being completely on it so I can get back on that lean bulk 💪🏻
Training isn’t ideal - my elbow/tricep tendinitis hasn’t gotten better (in fact over the last month it’s gotten worse) and so I’ve had to switch my upper body workouts around a lot - a lot of which involves lighter weights and sub-optimal movements.
Not ideal for muscle gain/retention in a calorie deficit but hey, that’s life. Doing the best I can✅
Feeling in need a refeed this weekend, 4 more days to chip away before that though - let’s do it ✌🏻
Right: HIIT only
Left: Weight training & HIIT
I don’t like it when I see transformations that encourage others not to do ANY form of cardio in order to reach their aesthetic goals. I achieved this with both weight training AND cardio in the form of sprint training. Maintaining / improving your heart health should also be one of your main goals when you exercise and should not be neglected in order to reach an aesthetic goal quicker 🙅🏽♀️
I could come up with something super inspirational but get ready for another dose of honesty. When I really, really think about the meaning behind this quote and others like "you only live once" it's easy to agree and move on to continue our same routine-filled, yawn inducing, following what everyone else is doing life. So lately I've been trying to understand what makes ME feel that a day... a week... a life was amazing. And while I'm still looking for answers, I've definitely figured out a few things: ❤️It's the smile of someone when I've been able to help them in one way or another 😂It's the laugh of a friend when we're having a good time ✔️It's the feeling of accomplishment when I am successful at work 😊It's the shared jokes and cuddles with my significant other 🥗It's when I'm eating a meal so tasty that my taste buds are doing a happy dance 🍪It's most definitely not at the bottom of a box of cookies that are inhaled in 15 minutes, even though that first bite tastes like heaven, but the last one only tastes of guilt 🎂It is however the cake that I share with friends, or the slice I have on holiday ⛔It's also not the number on the scale, no matter how small it might seem. Neither on the calorie tracking app after I've eaten below my daily recommendation. Or at the bottom of a calorie free pot of jelly. 💪It is however in the amazing feeling after a workout. 😻And of course, it's when my cat asks for more cuddles.
So I guess in the end, an amazing day can be one of these; all of these, and in some days... None, and that's okay too. On those days, we can make the day amazing by simply feeling happiness for having had the chance to do all over again today. And tomorrow. And the day after. ❤️
Transformation Tuesday 🙌
Left picture Miami pro 2014
Right picture body power 2017
Through years of training and dieting you learn how the body reacts and what the body likes.
Around 12lbs was added between two pictures.
Still making them sales, tryna keep out them cells 🎶 #tremor#shaketheearth@casisdead
Last few Padded Jackets Remaining - Available in Navy, Black + Khaki exclusively from www.tremor.co.uk
COMPOUND vs ISOLATION💪🏻🏋🏻♂️.
Exercise selection is key to making an effective training program, it can literally make or break it. If you aren't choosing the correct exercises, you are going to have a hard time reaching your goals and seeing progress🙅🏻♂️.
Often times, beginners think that the more exercises they can do, the better. After all, hitting a muscle from every angle imaginable must mean you are training it in the best possible manner right? Wrong🤦🏻♂️
Isolated exercises can allow direct tension on a single target muscle. This is beneficial in the case of selectively targeting muscles, or weaker muscles in order to improve symmetry, leading to not only growth of the target muscle but greater functional strength🤓.
They also allow you to train the muscle through its full range of motion to a maximum degree so you can really focus your attention on a single muscle at a time, leading to better target muscle development🙌🏻.
BUT isolated exercises simply won't give you the most bang for your buck because they just don't target that many muscle fibres. Take a bench press vs tricep push down. The bench press is going to work your pecs, your triceps, and your delts, with your biceps acting as a stabiliser🤙🏻.
Not only will compound exercises target the greatest portion of muscle fibers, they will also cause the greatest release of anabolic hormones in the body. The two prime examples are testosterone and growth hormone💁🏻♂️
Single body part programs are notorious for encouraging overtraining. If you think about it... say you are doing a chest workout one day and then doing an arm workout the next. Since you already worked your triceps during your chest workout, chances are they aren't going to be completely recovered in time for your arm workout, unless you have properly managed your weekly volume or programmed enough recovery time in between🤕
I’d recommend starting with your main compound movements FIRST. Accessory movements next to help further strengthen movement patterns which assist with the main compounds and then FINISHING with isolation exercises to work on smaller muscle groups which may require more volume for grow👌🏻
Take a regular blood test
Cardiovascular disease causes more than a quarter of all deaths in the UK. One of the main risk factors is high levels of low-density lipoproteins – known as “bad” cholesterol, which can cause fatty material to build up in artery walls. “Knowing your lipid levels can really motivate you to make the changes to diet and exercise you need to decrease the risk of cardiovascular disease,” says Dr Anders Lycksell of Werlabs. “Regular testing can provide a good understanding of how specific changes to diet and exercise regimes affect your blood markers.”
A little insight into the magic of MORE FOOD... #transformationtuesday
The majority of my girls who come to me wanting to get “toned” will get instructed by me to eat a higher calorie intake then they would expect. And the result? They look and feel WAY better than they expected!
From experience of working with literally 100s of 18-35yrd old females now, those who I can encourage to gradually increase their cals when they first start with me (rather than putting straight into a calorie deficit) will end up looking better for it. This is because a lot of the time the girls who come to me are actually quite lean, but have a dysmorphic perception of themselves. They want to be toned and therefore more muscle. How they gonna grow that without fuel? The photo on the left I was adamant I wanted more muscle, but terrified of “getting fat”. The right photo I have more body fat yes, but more shape and muscle tone then I ever had. You would not have caught me dead in a thong bikini 3 years ago when the first one was taken! But what got me there? EATING MORE!
It can be scary but trust your coach and someone who knows how to work with girls bodies and has done it to themselves. Eating more also usually gets rid of any unhealthy relationship with “good” and “bad” food pretty quick too, ending any kind of binge/restrict cycle that stops you from progressing for years and years. It’s magic 🔮✨
I am taking on new clients for February email [email protected] Will post on my story today some of my clients transformations who eat a hella lot of food for proof 😍
A 2% decrease in #water levels can impact performance by 25%! Don't let dehydration ruin your ability to #workout with #power! Keep yourself #hydrated and replenished with the #vitamins you need to keep energised and enhance bodily functions! Check us out on @musclefooduk !
A new addition to the @phdnutritionuk Smart Bar range...White Chocolate Blondie.
If you like white chocolate then you'll love this as the protein bar is covered in it with chocolate crispy bits under the top layer and a soft hint of caramel.
The texture is soft and chewy so it's a win win for this one ❤️
Phd Smart Bars are very good value at only €1.95 each or you can get a box of 12 (one flavour or a mix of flavours) for €22.99.
Get the White Choc Blondie in all our stores or we deliver nationwide via www.bodyfirst.ie with free delivery over €50.
Eat - Sleep - Train - Repeat...the daily routine!
If you need some more motivation, stick on our latest Bodyfirst Nutrition workout mix ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
www.bodyfirst.ie/workout-mixes or follow 'bodyfirstnutrition' on SoundCloud
➖➖➖➖➖➖➖➖➖➖➖➖➖➖ ➖➖ We're going to be re-releasing some of our favourite workout mixes over the year soon as we celebrate 5 years of the Bodyfirst mixes so watch this space 💪
3 2422 days ago
P i n k P r o a t s 🌸
Changing up my usual Sunday morning bowl of Chocolate Proats to a Strawberry and Coconut Bowl 🍓🌴 Using @barebells Strawberry Shake and Coconut Flour with my usual Ingredients 👌 Another smashing flavour of Shakes from these guys but Chocolate will always have my heart 😉 Topped this bowl of with Frozen Berries 🍓🍒🍇@alpro Coconut Dessert Pot and a Crushed Raisin Oat Cookie 🍪
Only complaint about the shake 👉 I really hoped it was gonna make me some Really pink Oats 🤣
Happy Sunday Folks, Got in a Glute Session this morning haven't done one in ages 🔥Now it's time to get myself in motion and work through my Sunday Hit List ✔️ Have a good one ❤️
Sunday breakfast is a pizza omelette 🍕, made with fresh sautéed tomatoes, protein cheese and chorizo 😍. So good!
🍕 Sauté a handful of cherry tomatoes in a little coconut oil with a pinch of oregano and chilli powder in a pan until softened.
🍕 Whisk 2 eggs then pour into a non-stick pan on a medium heat.
🍕 Cook the omelette until the eggs have cooked through, then spread the tomatoes on top.
🍕 Add grated cheese and toppings of your choice (I used some mixed herbs and chorizo) then place under the grill until the cheese has melted.
🍕 Serve and enjoy! 😃 #whatiateforbreakfast