2 weeks between these photos! Looking back it’s safe to say I tightened things up quite a bit in the 2 weeks I had between shows 🙌🏼
Probably the hardest 2 weeks mentally and physically but it paid off 😅 -
Need help with your physique? Not sure where to start? Message me about booking a one on one PT session with me today 💪🏼
Start your journey today 💪
✅ Personalised Training Programs
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My second favourite dip only to none other than French onion dip.
Save and share for your weekend booty party pump 🍑🍑 5 rounds x 20 reps
Banded side steps - Banded Squat Pulses - Banded Squat Jumps - Lying Side Abduction - Banded Hip Thrust (feet elevated)
If you have back pain during hip thrusts (which a couple of you mentioned you do) - take off the weight and perfect your form - back should be flat on the floor (no arched back) - tense your core and ty to relax the hamstrings- push off the heels and squeeze the glutes - you won’t be able to go up as high but it will be more effective on the booty. Enjoy!
Great way to catch up. Keep doing what you are doing. Put in the hard work and focus on your diet. With your persistence, you will go far. Proud of you brother.🙏🙌
Do you want to get in to shape after all the festivities are over?
We are launching another 12 week programme starting Tuesday 8th January at 7pm.
The programme includes:
* 1 training session per week made up of weights and functional exercises.
* A diet plan.
* £10 off PT sessions with Anita and Codie whilst on the programme.
* Full support and advice from not 1 but 2 highly experienced fitness professionals
The programme is designed for all ages, experience and fitness levels so there’s no excuse!
Secure your place today with just £20 deposit 💪🏼 --------------------------------------
Non members £120
📲 Download your free day pass www.tufftraining.co.uk
🖊 Sign up here http://goo.gl/rDFdKC
Less than 8 weeks ago Katie struggled to squat an empty bar... since then we have built a set of traps for it to sit on and some glutes to drive it 💪🏻🍑 she can now shift more than her own bodyweight comfortably for reps.. well done Katie! 👏🏻
Oh, every night and every day,
A little piece of you is falling away,
But lift your face the Western Way,
Build your muscles as your body decays,
Tow the line and play their game,
let the anesthetic cover it all,
Until one day they call your name,
You know it's time for the hammer to fall 🐺 (Guess the song 😏)
One of my favourite photos from Pure Elite showing the first part of my journey in the one shot 🙌🏽
Have a blessed #flexfriday
you filthy animals 🎄
Because if I barely ever "girl", you best believe ima share this on multiple instagram platforms, maybe facebook too 🎄🎉🎁⛄💧
Slowly but surely the plans are in place to come back from these set backs and grace the stage in 2019 looking even better than this girl 👆🏽👙👠with the best sponsor @bsnaustralia
to help me reach my goals! 👊🏽💪🏼 #strongnotskinny
Frustrated at your rate of progress? Hopefully here’s some hope ☺️💪🏼
I posted the Dec 17- Dec 18 1 year transformation on my story last week, and had a great response from girls encouraged with the progress that can be made in just 1yr. so thought I’d #flashback
1 more year to for my post today. -
Believe it or not these looks represent 3 post show looks at roughly similar stages of offseason (couldn’t find a Dec 16 check in pic), yes I had competed in my first show in Oct 16 before the picture on the left. Clearly I had no where near enough muscle and had nothing resembling hamstrings or glutes or a back 🙈 -
Whilst.you may not notice the difference staring in the mirror each day, particularly as a bit of fat covers things up in offseason, just remember if you remain consistent decent progress can be made in a couple of years ladies! 💪🏼 Stick with it. -
But if you want to be successful in this sport you need to appreciate that it takes time and patience to build a desirable physique. People often under estimate the muscularity needed for bikini. I’m a natural athlete and believe in the power of a good structured offseason. I’m not scared to eat, I eat a lot believe me you’d be surprised! I train hard and heavy and I cut sensibly enabling me to retain my muscle over long competitive seasons. -
My rate of improvement is better now as my training technique and strength improves and my mind muscle connection develops. Not to mention the rate of improvement has been crazy since joining my coaches @nina_s_ross_ @bradleyjackson88
In August 2017. -
Looking forward to posting up 1 more years progress in 2019! I’m very happy with where I am at not but I’m not the finished product. 👊🏼 ——————————————-
#bikinicompetitor #bikiniathlete #motivation #preplife #pca #dedication #compprep #delts #champion #girlswithmuscle #glutes #legday #girlswithabs #2bros #ifbb #girlswholift #patienceiskey #improvementseason #bikinitransformation #strongnotskinny #ifbbbikini #bikinifitness #weights #bikini #eatclean #diet #nutrition #mindset
W4D4 Beltless Deadlifts 132.5kg for 4 sets of 8.
Now all we need is a holiday to get over our holiday 😂😂 @lisarye
How do I structure my programming? Well the first aim is to progressively overload my body with heavier weights, this could be weekly, fortnightly, monthly or even yearly. This is one foundation that never changes. However...
I program differently for each of my online athletes, if they need more skill acquisition in a particular movement I will program higher amounts of sets / volume. In comparison if their technique is good, I program them with lower volume, heavier weights and higher intensity.
With my own training, if my technique is feeling good I will bring the reps down and focus more about moving weight. The past 3 weeks I have been slowly gaining more reps at 280kg whilst my technique has been progressively feeling better. Today I allowed myself to increase to 300kg. I achieved 3 reps. Now the goal will be to improve my technique at this weight, whilst listening to my body to know when I need to make a changes.
The programming which you choose should represent your lift and your skill. If you are lift with good technique chances are your a stronger and more professional athlete who can get good strength gains from less volume and higher intensity. If you are less technically proficient, chances are you have less lifting years of experienced and need more skill practice, higher volume and lower percentage lifting.
There are many different coaching methods, this is mine. It has worked very well for me and all my athletes. Some special mentions:
- 140-270kg Deadlift in 12months.
- 130-250kg Deadlift in 8months.
180-260kg Deadlift in 8months.
170kg-250kg deadlift in 8months.
120-210kg in 8months.
190-270kg in 6months.
I love coaching, it gives me such pleasure seeing the strength and muscular gains I help people achieve!
Our online coaching includes full nutrition guidance from Jessica who is a qualified nutritionist as well as programming and technique coaching from Adam. .
DM me for enquires.
Early morning power walk done ❤️
Feeling super pumped because it's Fridayyy! 🙌 And tomorrow I'm celebrating Christmas No. 1 ☝️ which means I get to eat my fav food, chocolate pudding 😅 #keepingitreal
CAPO COMP PREP: W1 D3: SQUATS
Mid bar squat: 3 sets x 8 reps @ 42.5kg
High bar box squat: 4 sets x 8 reps @ 35kg
Implementing sleeves in next week, getting keen 💪🏼 @_jac_attack_
Training brings me to a place where I used to go when I was snowboarding or climbing. This place in my mind where I literally disappear from the earth and enter into a place in my mind where I create my new reality. Like a dream!
I have no fear, I have no doubts and I’m literally capable of anything!
People ask me why I am so confident when I try new things and I always say “It’s because I don’t create limits. If my dreams don’t have any, then why should my life?” ————————————————————————Whats stopping you? What is a limit? #motivationbymaia
Online coaching now open for 2019!
DM or click link in bio!
No dream is too big and no goal can't be reached. All you need is the right minset, to put in work and some slick attire @echt_apparel
Tiny biceps! Lucky it’s arm day tonight! 😝💪🏼
Good morning family!
Nationwide orders arrive today!
Vegan protein rolled oats.
All fresh! Macca, Cacao powder, agarve, pumpkin seeds, coconut flakes, chia seeds and berries!
Breakfast of champions 🙏🦁💥.
Add some matcha or yerba to that and you're flying 🚀🚀🚀🚀🚀.
Rapid Results Gourmet 💙😁🙏
I originally took the day off to get my make up done and get ready for the work Xmas party tonight. But I much preferred benching and doing nothing instead 😅👏🏽💁🏽♀️
I worked up to 87.5 then asked nicely to do 90, which looked like shit, then went back down to 87.5. Then slingshot. Then I found out I have to bench tomorrow as well. This should be fun 🤓
P.S. I'm now superstitious with the belt touch 🤦🏽♀️
Coached by @procakliftsthings
Sponsored by @kongcretenutrition
Cat can do, I can do, you can do, she can do, it’s called Kathmandu 💁🏽♂️
There's a fine line between encouragement and pressuring to perfection. It's ok to be flawed. Flaws are how we learn, how we grow and embody our uniqueness. I believe in every single one of my clients... and I value them NOW....before they have reached their end goal. I try to teach them that their value and self worth should not depend on eating/training/aestheics/achievement. Once you understand this you will stop holding yourself back from all you really want
Tomorrow will be 12 weeks difference between these two photos. I stumbled across the change in them today and am so glad I did 🤗 I think it’s important to take pictures to look back and see where you’ve been! The photo on the left I can say I felt like a baby bird, fresh with new opportunity at my doorstep to grow and evolve. Compare it to the photo on the right from this morning and I’m feeling like a mutha fuckin hawk 🦅 I know where I’m heading and I keep zeroing in on my target. I continue to get stronger and more clearly defined. And here’s the kicker...I still have 44 weeks till I get on stage🤩 but that also doesn’t mean that I’ll stop there.
Too many people sell themselves short by buying in to clever marketing and expecting to be something unrealistic in 12 weeks. They get to the end of their twelve weeks, don’t like what they see because it’s not what they expected, then believe that it’s not possible. They give up too soon. What they don’t realise is that where I’m at now has also had a base of YEARS of training to build upon. Yes my focus has shifted in the past 12 weeks to a very specific goal but there are also many other things that aren’t accounted for which got me to where I was even in the first photo, let alone the comparison. What more people need to realise is that sure, give yourself 12 weeks of CONSISTENCY first, then KEEP GOING for another 12 weeks and another... Of course you can get a transformation in that time, but to keep it and have it be sustainable takes relentless pursuit.
Another amazing client transformation our beautiful WA Client Lara. I also worked with Lara one on one with her posing when I visited Perth.
Self belief: the feeling that you can get through any challenges and never give up!
Self love: thinking and speaking positively about yourself and if you make a mistake simply move forward!
These are two valuable lessons we teach our clients @livingbeautyfitness
We coach, mentor and guide our clients in positive mindset as this is key 🔑 when implementing diet + training plans successfully!
Meet babe Lara she has achieved an incredible goal WINNING @anb_wa
this year! She is a mother and she really inspires us!
Start your transformation 👊free eBook link in profile .
#fitnessmom #fitnessmodel #fitnessmotivation #gymmotivation
The days are heating up and the last thing we feel like is hot vege all the time 😣 so we've created a basic salad that you can all enjoy.
Beautiful flavours, lots of nutrients and super easy to make!! Perfect for those summer bbqs 🙌
Keep your eyes out for the recipe, coming at you soon. 👌👌 Www.dynamicnutrition.co.nz/dynamic-kitchen
Sexuality and Spirituality a very convoluted combination but in essence it’s the same energy. As a conduit for the feminine aspect of source I don’t put myself in a box that makes me one or the other. Nor do I feel the need to repress a certain aspect of myself because of society’s views on the female form. 🍃✨🐍👽