17.12.18 Still can’t figure out Saturday but it’s only forward from here 😀 Learn from experience. Deadlifts from a very slight deficit for 5 to RPE 9, 102.5kg( this was more like RPE 8-8.5).
The time for money trap is real.
As a coach, your best work is in the results you create.
And I’m a big believer in being ‘IN’ your business.
But when it comes to growing, one thing you have to move away from is giving away your time (the most valuable asset) in direct response to the results you create.
Free sessions, hourly rate service delivery, outdated marketing.
Collectively it makes growing your business slow and less impactful in your message.
The quick answer to shift this. Is learn how to market online, and understand what niche and results you create.
If you want to deep dive into how to grow your business, and watch daily videos on how to speed that up. The link is in the bio to my private FB Group 👌
How many Back Extensions does it take to build a Vegeta ass?? 🍑🦍
All of them.
But seriously if you want to strength’n and build up your Hammies and butt this is a killer exercise.
Keeping your back flat, cross your arms and Make sure you pull through your Hamstrings and squeeze your Glutes at the top, use the eccentric to control and keep the tension ON the way down and repeat.
Hold a plate to adjust weight or throw this in with a Hammie/butt superset and keep the rep range at 10 or above 🔥 #GETTHAT
#bootyofsteel #nuggets #backextension #bootypoppin #bootybuilding #ass
To remember who you are, you need to forget who they told you to be. The world is going to judge you no matter what you do so you might as well live your life the way you want to🌟✨
Consistency is 🔑 Make everyday count and trust the process! 💪🏽 @twotags
💫’Insert Inspirational quote’💫
Would love to tell you that I was thinking about my life and dreams and how blessed I am.
But really I was thinking.....
‘I wonder how aesthetic I’ll look holding this stick’... 🤷🏼♂️
#truth #stickofaesthetics #iwasastickonce
My recovery cardio session powered by @mansports
ISO-Aminos. An essential supplement in my daily routine. BCAAs help with: 💦 hydration, 💪🏾 muscle recovery & prevent muscle loss
🔥 burning fat & preserving lean muscle tissue 🤤 and ohh it tastes amazing! My favorite Whimps Banana Candy 🍌🍭 blended with ice makes great Summery slushy, no sugar, no calories 🙌🏼 - - - -
Available in @supplement.mart
Don’t forget to use my code ‘AGATA10’ to get discount.
Tag in the comments section an Instagram person/account that inspires you and write why they do ? But you cannot choose someone that is your family or friend ;)
💫 APPRECIATION 💫
I would like to say big DZIĘKUJE 🇵🇱- THANK YOU 🇦🇺 for all my Birthday wishes! Being spoiled, not only with gifts (that are amazing anyway ☺️), but with so much love, you made me feel that my family is here 🙏🏽 Because home is where your heart is @ryan.nellestyn
#grateful #thankful #blessed
HUGE Happy Birthday to my Polish Princess 🎉
Straight outta RayBan commercial smashing life radiating positive energy to everyone you meet 🙏
Boy i am a lucky man 🍀
I’ve got some spoiling to do 😍
This morning’s check in was tough. As women we are always our own worst critic, and I think competing can compound that. The stories we tell ourselves are so powerful, but just that - stories. Our minds can spiral out of control with what we "should" look like rather than appreciating all of the things our bodies have allowed us to do and celebrating the small action and behaviour focused wins. You cannot control your results, just your actions. But if you're actions are on point, the results will come anyways.
Here's my transformation from 2015 to today. The girl on the left exercised with high intensity 7 days a week, ate healthy during the week (but went overboard on weekends), enjoyed a bit too much wine, but was super proud of her body. The girl on the right has two solid years of periodised resistance training behind her, a full understanding of nutrition, and enjoys wine in moderation 😉
Perception is relative and determined by your past experiences - your brain is always looking for a comparison to provide context to any situation. When I looked at the photo on the right, my brain instantly compared it to my check in photo from pre-competition where I was stage-lean, conjuring negative thoughts. However, by changing the context and finding something positive to celebrate is much more powerful!
Next time you're starting negative self-talk, step back a moment and look at the big picture. What are three things that you can pat yourself on the back for? Did you skip that cookie at the office, walk the stairs instead of taking the lift, or got yourself to the gym when you didn’t feel like it? Focus on the positives and I promise motivation will stick around and results will keep coming!
Give this Super-Set a GO! 🔥
Bookmark and save for your next Swolder day.
12 reps each exercise for 3 sets
1️⃣ Arnold press, drop one dumbbell
2️⃣ Single dumbbell press
3️⃣ Side lateral raise
LIGHT IT UP! 🔥
#getthat @pbpt_ #shoulders #superset
Freakin loving this weather🙌🏻☀️ Time for a quick swim after a sweaty 2 hour gym sesh then off to work💪🏼
Once you see the results.. it becomes an addiction.
Never slow down.
Keep on grinding.
💪🏼 STRONG MIND
💪🏼 STRONG BODY
Welcome to Gym Clothing Au.
Australia’s NEWEST one stop collection of the most FIRE brands in the game 🔥