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  • This was our first rodeo together and what a successful one it's been over a short period.

Ben has an incredible work ethic. Stuck to the plan and really reaped the results of his hard-work.

When @benshum_ first came to me, he was sitting at 87.6kg 12 weeks out from the @australianpowerliftingunion Nationals. A little heavier than where he needed to be so we put a plan on place to have him lose 2kg and sit around the mid 85's within the first 4 weeks which we successfully did.

This meant that we would be in a more comfortable range for his competition weight class and allowed us to ramp up his calories to aid his training and recovery by the time we started peaking. All we had to do then on week of the comp was manipulate his water and sodium to ensure he was under 83kg come show time.

On the day of comp, he made weight comfortably, executed the  rehydration/refueling process to ensure he was back up at training weight as quick as possible, went 8/9 successful attempts, added 25kg to his best ever total and finished 4th, just shy of a podium in a stacked open 83kg class among 11 other lifters.

7.5kg PB squat
15kg PB deadlift + another 5kg if we count the 270 he pulled in gym just few days later 😂 just narrowly missing 280kg.

Well done Ben. Really looking forward to what they year 2020 brings once we put together a full off season.

@apunsw

#Primeperformance #ruccisgym #apunsw #australianpowerliftingunion #apunationals2019
  • This was our first rodeo together and what a successful one it's been over a short period.

    Ben has an incredible work ethic. Stuck to the plan and really reaped the results of his hard-work.

    When @benshum_ first came to me, he was sitting at 87.6kg 12 weeks out from the @australianpowerliftingunion Nationals. A little heavier than where he needed to be so we put a plan on place to have him lose 2kg and sit around the mid 85's within the first 4 weeks which we successfully did.

    This meant that we would be in a more comfortable range for his competition weight class and allowed us to ramp up his calories to aid his training and recovery by the time we started peaking. All we had to do then on week of the comp was manipulate his water and sodium to ensure he was under 83kg come show time.

    On the day of comp, he made weight comfortably, executed the rehydration/refueling process to ensure he was back up at training weight as quick as possible, went 8/9 successful attempts, added 25kg to his best ever total and finished 4th, just shy of a podium in a stacked open 83kg class among 11 other lifters.

    7.5kg PB squat
    15kg PB deadlift + another 5kg if we count the 270 he pulled in gym just few days later 😂 just narrowly missing 280kg.

    Well done Ben. Really looking forward to what they year 2020 brings once we put together a full off season.

    @apunsw

    #Primeperformance #ruccisgym #apunsw #australianpowerliftingunion #apunationals2019

  •  0  1  15 November, 2019
  • Meal timing can (and should be) quite individual but at the same time, I think there are some basic principles that can be followed which will cover MOST of the bases for general health for MOST people.⁣
⁣
⁣
👉 First of all, aim to have a serving of fruit or veg at each feeding opportunity with bonus points for making them different (greater variety = greater diversity of micronutrients). If you eat 5 times a day and have some form of fruit or veg every time you eat you've hit your 5 a day. Of course, getting more than that may be beneficial but as a minimum, this is a good rule of thumb.⁣
⁣
⁣
👉 Secondly, aim for a significant source of protein at each main meal. You should hopefully be able to look at your plate (or tupperware) and Identify what the prominent source of protein is. If you do this 3 times a day, along with the accompanying protein you get from other foods, you'll be well on your way to hitting your protein target. Plus, spreading out your protein may help to boost muscle protein synthesis rates. If you need more protein, snack on yogurts, protein bars and shakes.⁣
⁣
⁣
👉 Finally, have the majority of your starchy carbs around your workout. Not only should this increase blood glucose which may aid performance but it will help to replenish glycogen post workout when carbohydrate uptake is increased due to an increase in GLUT-4 expression.⁣
⁣
⁣
Of course, this doesn't mean you cannot have carbs around workouts (fruit has carbs after all) and this is especially true if you are someone who is on a high carb diet BUT taking the view that you should fuel up when you are the most active isn't a bad principle to abide by. "Fuel for the work required" springs to mind.⁣
⁣
⁣
Like I said, too many variables to consider each individual but these principles can take most a long way, whilst managing overall caloric intake. ⁣
⁣
⁣
p.s fats whenever you want them, perhaps in meals with lower carbs to spread calorie intake but whatever.⁣
⁣
⁣
@phdnutritionuk
  • Meal timing can (and should be) quite individual but at the same time, I think there are some basic principles that can be followed which will cover MOST of the bases for general health for MOST people.⁣


    👉 First of all, aim to have a serving of fruit or veg at each feeding opportunity with bonus points for making them different (greater variety = greater diversity of micronutrients). If you eat 5 times a day and have some form of fruit or veg every time you eat you've hit your 5 a day. Of course, getting more than that may be beneficial but as a minimum, this is a good rule of thumb.⁣


    👉 Secondly, aim for a significant source of protein at each main meal. You should hopefully be able to look at your plate (or tupperware) and Identify what the prominent source of protein is. If you do this 3 times a day, along with the accompanying protein you get from other foods, you'll be well on your way to hitting your protein target. Plus, spreading out your protein may help to boost muscle protein synthesis rates. If you need more protein, snack on yogurts, protein bars and shakes.⁣


    👉 Finally, have the majority of your starchy carbs around your workout. Not only should this increase blood glucose which may aid performance but it will help to replenish glycogen post workout when carbohydrate uptake is increased due to an increase in GLUT-4 expression.⁣


    Of course, this doesn't mean you cannot have carbs around workouts (fruit has carbs after all) and this is especially true if you are someone who is on a high carb diet BUT taking the view that you should fuel up when you are the most active isn't a bad principle to abide by. "Fuel for the work required" springs to mind.⁣


    Like I said, too many variables to consider each individual but these principles can take most a long way, whilst managing overall caloric intake. ⁣


    p.s fats whenever you want them, perhaps in meals with lower carbs to spread calorie intake but whatever.⁣


    @phdnutritionuk

  •  12  1  15 November, 2019
  • The bench should be a whole body exercise, but how does your feet and hips impact your shoulders and how well you press?

There is a chain from your feet ➡️ knees ➡️ hips ➡️ spine ➡️ ribcage ➡️ shoulders ➡️ wrists ➡️ bar. If there is a significant breakdown at any stage of the chain it often feeds upstream and / or downstream in compensations, which leads to less symmetry and ultimately a greater risk of chronic injury. Plus, the efficiency of force transfer from the body into the bar is likely to go down.

As shown by yours truly in the video, a common error in the bench is instability in the hips and or feet, which shows up by one knee collapsing into the bench and another knee much driving far away from the bench. Which feeds up the chain often resulting in unbalanced pelvis ➡️ ribcage position and then a compensation in the scapula, which over time can lead to an injury.

Next time you bench heavy get a training partner to take a video from the same angle as above and check what your hips are doing. Often it will be surprising because to you it will feel level.

If you are unbalanced, the side the knee collapses, screw your foot into the group to drive your knee away from the bench, you are aiming to feel the side of your ass cheek working hard. While this may not fix everything up and down the chain it should help kickstart and more sustainable bench press technique.

#benchpress #technique #powerlifting #bodybuilding #onlinecoaching
  • The bench should be a whole body exercise, but how does your feet and hips impact your shoulders and how well you press?

    There is a chain from your feet ➡️ knees ➡️ hips ➡️ spine ➡️ ribcage ➡️ shoulders ➡️ wrists ➡️ bar. If there is a significant breakdown at any stage of the chain it often feeds upstream and / or downstream in compensations, which leads to less symmetry and ultimately a greater risk of chronic injury. Plus, the efficiency of force transfer from the body into the bar is likely to go down.

    As shown by yours truly in the video, a common error in the bench is instability in the hips and or feet, which shows up by one knee collapsing into the bench and another knee much driving far away from the bench. Which feeds up the chain often resulting in unbalanced pelvis ➡️ ribcage position and then a compensation in the scapula, which over time can lead to an injury.

    Next time you bench heavy get a training partner to take a video from the same angle as above and check what your hips are doing. Often it will be surprising because to you it will feel level.

    If you are unbalanced, the side the knee collapses, screw your foot into the group to drive your knee away from the bench, you are aiming to feel the side of your ass cheek working hard. While this may not fix everything up and down the chain it should help kickstart and more sustainable bench press technique.

    #benchpress #technique #powerlifting #bodybuilding #onlinecoaching

  •  4  0  15 November, 2019
  • Can you relate?
  • Can you relate?

  •  0  1  15 November, 2019
  • 𝐇𝐨𝐰 𝐭𝐨 𝐠𝐞𝐭 𝐥𝐨𝐬𝐞 𝐟𝐚𝐭 & 𝐛𝐮𝐢𝐥𝐝 𝐦𝐮𝐬𝐜𝐥𝐞 𝐢𝐟 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐥𝐢𝐦𝐢𝐭𝐞𝐝 𝐭𝐢𝐦𝐞⁣
⁣
As I’ve spoken about previously, set up your training in a way that is smart and efficient!⁣
⁣
Full body training sessions are a great way to do this!⁣
⁣
Doing 3 of these per week enables you to get stronger across multiple rep ranges of different compound exercises!⁣
⁣
So what should you base your exercises selection around if you have limited time?⁣
⁣
Variations of Squats, Deadlifts/hinges, presses and rows(both horizontal & vertical), single leg work, carries & core work!⁣
⁣
Then throw in some fun stuff such as extra arm or 🍑 work!⁣
⁣
*Key time saving tip: put exercises together that work opposing movement eg a push(incline DB Press in the video) and a pull(Chest Supported Row in the video)⁣
⁣
You don’t need to train every day to lose fat, build muscle, look and feel better & more confident!⁣
⁣
𝙍𝙤𝙗@𝙧𝙤𝙗𝙯𝙖𝙣𝙙𝙛𝙞𝙩𝙣𝙚𝙨𝙨.𝙘𝙤.𝙪𝙠⠀⠀⠀⠀⠀⠀⠀⠀⠀#onlinecoaching #strengthtraining #personaltraining #nutritioncoaching #fitness #training #lifting #fatloss #musclegain #weighttraining #coaching #igfitness #nutrition #flexibledieting #health #diet #cardio #transformation #lift #healthy #lifestyle #dieting #onlinecoach⁣
  • 𝐇𝐨𝐰 𝐭𝐨 𝐠𝐞𝐭 𝐥𝐨𝐬𝐞 𝐟𝐚𝐭 & 𝐛𝐮𝐢𝐥𝐝 𝐦𝐮𝐬𝐜𝐥𝐞 𝐢𝐟 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐥𝐢𝐦𝐢𝐭𝐞𝐝 𝐭𝐢𝐦𝐞⁣

    As I’ve spoken about previously, set up your training in a way that is smart and efficient!⁣

    Full body training sessions are a great way to do this!⁣

    Doing 3 of these per week enables you to get stronger across multiple rep ranges of different compound exercises!⁣

    So what should you base your exercises selection around if you have limited time?⁣

    Variations of Squats, Deadlifts/hinges, presses and rows(both horizontal & vertical), single leg work, carries & core work!⁣

    Then throw in some fun stuff such as extra arm or 🍑 work!⁣

    *Key time saving tip: put exercises together that work opposing movement eg a push(incline DB Press in the video) and a pull(Chest Supported Row in the video)⁣

    You don’t need to train every day to lose fat, build muscle, look and feel better & more confident!⁣

    𝙍𝙤𝙗@𝙧𝙤𝙗𝙯𝙖𝙣𝙙𝙛𝙞𝙩𝙣𝙚𝙨𝙨.𝙘𝙤.𝙪𝙠⠀⠀⠀⠀⠀⠀⠀⠀⠀ #onlinecoaching #strengthtraining #personaltraining #nutritioncoaching #fitness #training #lifting #fatloss #musclegain #weighttraining #coaching #igfitness #nutrition #flexibledieting #health #diet #cardio #transformation #lift #healthy #lifestyle #dieting #onlinecoach

  •  3  1  15 November, 2019
  • Top and back off sets from landmine rows from tonight’s upper pull session.
.
I really do believe that you will be missing out in terms of back development if you aren’t programming some sort of heavy pulls from the floor.
.
I don’t mind if some reps are a little less perfect on the heavier loading sets, because I know I’ll make up for it and tidy up on the back off sets. .
.
Did manage a good connection with all of these reps though which I was well happy with considering I’m deep in a fat loss phase now and have been battling hard to maintain numbers of late with body weight  down over 13kg now. .
.
Progressive overload is king so getting your hands on heavier loading over time will reward. Add 30kg to a compound lift over time and tell me it hasn’t shown in your physique. If you want to improve you need to get strong. .
.
I have found that after the heavier loading sets, my back off sets feel much lighter as the CNS has already been exposed to heavier loading. This has allowed me to progress those back off sets, as a result of pushing loading as HARD as possible in my working sets whilst maintaining form. .
.
If you can become the strongest version of yourself you are going to see a change in your physique no doubt about it.
.
The strongest physiques are usually the densest ones too. @squat_push_pull_ being another great example of this 💪
.
#TeamInfluence
  • Top and back off sets from landmine rows from tonight’s upper pull session.
    .
    I really do believe that you will be missing out in terms of back development if you aren’t programming some sort of heavy pulls from the floor.
    .
    I don’t mind if some reps are a little less perfect on the heavier loading sets, because I know I’ll make up for it and tidy up on the back off sets. .
    .
    Did manage a good connection with all of these reps though which I was well happy with considering I’m deep in a fat loss phase now and have been battling hard to maintain numbers of late with body weight down over 13kg now. .
    .
    Progressive overload is king so getting your hands on heavier loading over time will reward. Add 30kg to a compound lift over time and tell me it hasn’t shown in your physique. If you want to improve you need to get strong. .
    .
    I have found that after the heavier loading sets, my back off sets feel much lighter as the CNS has already been exposed to heavier loading. This has allowed me to progress those back off sets, as a result of pushing loading as HARD as possible in my working sets whilst maintaining form. .
    .
    If you can become the strongest version of yourself you are going to see a change in your physique no doubt about it.
    .
    The strongest physiques are usually the densest ones too. @squat_push_pull_ being another great example of this 💪
    .
    #TeamInfluence

  •  13  5  15 November, 2019
  • Repost by @reposta.app_
———
How to control your calories at a buffet by @jameskewfitness⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Buffets can be a difficult area to negotiate when dieting, and access the unlimited amounts of calorie dense food could undo a lot of your dieting efforts if you really go for it.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
However here are some simple steps you can use to control your hunger and make it easier to curb your calorie intake at a buffet.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Step 1 - Drink lots of water - an easy way to make you feel full for zero calories⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Step 2 - Fill up on veg - the high water and fiber content will be very filling⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Step 3 - Lean protein - We all know the importance of protein for making gains and recovering from training, but it's also very filling.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Step 4 - Hopefully feeling quite full by now, but time to enjoy something carby! Try to avoid stuff which is dripping in oil as this will add a lot of calories.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Step 5 - If you've still got any appetite left over, treat yourself to a dessert - You are there to enjoy yourself after all!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to work with me using a science-based approach to achieve your goals? Join the @transformation.academy today!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle
  • Repost by @reposta.app_
    ———
    How to control your calories at a buffet by @jameskewfitness⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Buffets can be a difficult area to negotiate when dieting, and access the unlimited amounts of calorie dense food could undo a lot of your dieting efforts if you really go for it.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    However here are some simple steps you can use to control your hunger and make it easier to curb your calorie intake at a buffet.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Step 1 - Drink lots of water - an easy way to make you feel full for zero calories⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Step 2 - Fill up on veg - the high water and fiber content will be very filling⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Step 3 - Lean protein - We all know the importance of protein for making gains and recovering from training, but it's also very filling.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Step 4 - Hopefully feeling quite full by now, but time to enjoy something carby! Try to avoid stuff which is dripping in oil as this will add a lot of calories.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Step 5 - If you've still got any appetite left over, treat yourself to a dessert - You are there to enjoy yourself after all!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Want to work with me using a science-based approach to achieve your goals? Join the @transformation.academy today!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

  •  2  0  15 November, 2019
  • Feeling Powerful At The Heaviest I've Ever Been.🌚 -

In for legs today, starting to get the dynamics of squatting back feeling really smooth now. An exercise I used to struggle a lot with and use to hate it when it came round to doing them, but now I'm quite enjoying them and moving some decent load now. Goal is to reach 180kg on squats before the start of prep next year, lets see if we can make it happen. -

I am now at the same load for the same reps as my PB on squats which was right at the end of my long ass off-season I had last year, I'm basically smashing my old self out the park now. 160kg/6 here very happy with these reps and 1 rep up from last week as well. Banded Pendulum back off set shown 45kg/10 & top set 60kg/4.5, this is a very heavy Pendulum so it's a lot harder than most pendulums. Progressing nicely, on a lovely roll.🙌 -

IR Online Coaching/PT📲
Looking to make a change & reach your desired goals?
Hit the link in my bio & fill out the application form to get started!
  • Feeling Powerful At The Heaviest I've Ever Been.🌚 -

    In for legs today, starting to get the dynamics of squatting back feeling really smooth now. An exercise I used to struggle a lot with and use to hate it when it came round to doing them, but now I'm quite enjoying them and moving some decent load now. Goal is to reach 180kg on squats before the start of prep next year, lets see if we can make it happen. -

    I am now at the same load for the same reps as my PB on squats which was right at the end of my long ass off-season I had last year, I'm basically smashing my old self out the park now. 160kg/6 here very happy with these reps and 1 rep up from last week as well. Banded Pendulum back off set shown 45kg/10 & top set 60kg/4.5, this is a very heavy Pendulum so it's a lot harder than most pendulums. Progressing nicely, on a lovely roll.🙌 -

    IR Online Coaching/PT📲
    Looking to make a change & reach your desired goals?
    Hit the link in my bio & fill out the application form to get started!

  •  28  4  15 November, 2019
  • Are you signed up for my newsletter yet? No spam, once a week and nothing but pure value.

If you want weekly motivation, tips, words of encouragement and more help with your mindset, this is the list to be on. Link in comments for those who are interested.

Check out the link @mmyrickcoaching to sign up.

Happy Friday everyone! 😊
.
.
.
.
.
.
  • Are you signed up for my newsletter yet? No spam, once a week and nothing but pure value.

    If you want weekly motivation, tips, words of encouragement and more help with your mindset, this is the list to be on. Link in comments for those who are interested.

    Check out the link @mmyrickcoaching to sign up.

    Happy Friday everyone! 😊
    .
    .
    .
    .
    .
    .

  •  5  1  15 November, 2019
  • Since I started my entrepreneur journey 2 years ago I've been told numerous times a week attitude and mindset is everything, but I finally feel like I understand the power behind those words. 
You could be great at marketing, advertising, speaking to prospects etc but if your mindset isn't right then you are going struggle to reach the goals you've set out to achieve. 
It's funny, the mind hears what it wants to at the right time 👊

www.dreamlivinglife.com/insta

#mindset #business #onlinecoaching #loveyourself #believeinyou #sandraniven #dreamlivinglife #mumliferocks #mumsmakingithappen #belief
  • Since I started my entrepreneur journey 2 years ago I've been told numerous times a week attitude and mindset is everything, but I finally feel like I understand the power behind those words.
    You could be great at marketing, advertising, speaking to prospects etc but if your mindset isn't right then you are going struggle to reach the goals you've set out to achieve.
    It's funny, the mind hears what it wants to at the right time 👊

    www.dreamlivinglife.com/insta

    #mindset #business #onlinecoaching #loveyourself #believeinyou #sandraniven #dreamlivinglife #mumliferocks #mumsmakingithappen #belief

  •  1  0  15 November, 2019
  • E domani di nuovo al Marriott, di nuovo a Roma. La mia ennesima gara in Ifbb, dopo altre n gare in Wabba.
Non so per quanto tempo ancora gareggeró, non ci penso mai a smettere, nemmeno a continuare. So solo che ho voglia. Non solo del palco, ma di tutto quel che si fa per arrivarci. Chi ha fatto una preparazione lo sa, le sensazioni, le emozioni, la consapevolezza.
Non esiste il bodybuilding agonistico sostenibile, ho letto oggi. Bhe signori, io sono la prova che esiste e pure a lungo termine, salvaguardando la salute (ho analisi perfette, il ciclo anche sotto gara, non ho febbre né malanni dal 1929), ho successo nel lavoro, relazioni sociali, mi alleno come un animale, mi porto dietro i miei pasti, miglioro fisicamente anno dopo anno. 
Non nascondersi dietro le proprie scuse, questo deve esserci.
Tutto il resto piano piano, arriva.

#romecup #bikiniprep #bikinimaster #bikiniifbb #bikinifitness #marriothotel #shredded #backpose #shape #exceedyourself #prozis #prozisitalia #onlinecoach #onlinecoaching #fititaly
  • E domani di nuovo al Marriott, di nuovo a Roma. La mia ennesima gara in Ifbb, dopo altre n gare in Wabba.
    Non so per quanto tempo ancora gareggeró, non ci penso mai a smettere, nemmeno a continuare. So solo che ho voglia. Non solo del palco, ma di tutto quel che si fa per arrivarci. Chi ha fatto una preparazione lo sa, le sensazioni, le emozioni, la consapevolezza.
    Non esiste il bodybuilding agonistico sostenibile, ho letto oggi. Bhe signori, io sono la prova che esiste e pure a lungo termine, salvaguardando la salute (ho analisi perfette, il ciclo anche sotto gara, non ho febbre né malanni dal 1929), ho successo nel lavoro, relazioni sociali, mi alleno come un animale, mi porto dietro i miei pasti, miglioro fisicamente anno dopo anno.
    Non nascondersi dietro le proprie scuse, questo deve esserci.
    Tutto il resto piano piano, arriva.

    #romecup #bikiniprep #bikinimaster #bikiniifbb #bikinifitness #marriothotel #shredded #backpose #shape #exceedyourself #prozis #prozisitalia #onlinecoach #onlinecoaching #fititaly

  •  66  4  15 November, 2019
  • I will have a DECENT BACK next time on stage! T-BAR ROW is my friend on that.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
T-Bar row is tricky.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Putting too much load and having an upright torso to handle this load, won’t lead you anywhere.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅We need solid form, to keep TENSION to the target muscle.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Driving with your elbows is always a good call.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Also, a controlled eccentric is again a good call.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅Swinging around with a load that you can’t handle is really useless.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lastly, don’t consider T-bar row as an upper back exercise.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you like T-bar row?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#SBScoaching
#TBarRow 
#Back
  • I will have a DECENT BACK next time on stage! T-BAR ROW is my friend on that.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    T-Bar row is tricky.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Putting too much load and having an upright torso to handle this load, won’t lead you anywhere.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ✅We need solid form, to keep TENSION to the target muscle.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Driving with your elbows is always a good call.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Also, a controlled eccentric is again a good call.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ✅Swinging around with a load that you can’t handle is really useless.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Lastly, don’t consider T-bar row as an upper back exercise.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Do you like T-bar row?
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #SBScoaching
    #TBarRow
    #Back

  •  17  1  15 November, 2019
  • 5 must do Glute Isolation exercises!🔥
⠀
This workout had my glutes super sore for days... you definitely need to give it a try!
⠀
Starting to incorporate a lot more band work into my routine and ive been loving it!!
⠀
Workout:  1.Glute Bridges 12 reps and do 2 banded abductions for every bridge you do!!😅
2. Banded Walking steps 3 x 20
3. Fire hydrants 3 x 20
4. Single leg bridge 3 x 10 each arm
5. Banded abductions 3 x 30
⠀
Dont forget to save it & share it with your gym buddy! 🔥😍
  • 5 must do Glute Isolation exercises!🔥

    This workout had my glutes super sore for days... you definitely need to give it a try!

    Starting to incorporate a lot more band work into my routine and ive been loving it!!

    Workout: 1.Glute Bridges 12 reps and do 2 banded abductions for every bridge you do!!😅
    2. Banded Walking steps 3 x 20
    3. Fire hydrants 3 x 20
    4. Single leg bridge 3 x 10 each arm
    5. Banded abductions 3 x 30

    Dont forget to save it & share it with your gym buddy! 🔥😍

  •  27  5  15 November, 2019
  • SALE 🛍 Now through Monday! Take 25%-50% Off select styles. @evolvefashion__ 💸 Discount Code: “elishacash” —————————————-
Sometimes only YOU can see the vision ✨& others around you may not fully support you in your endeavors. Keep on your chosen path with or without the others. The ones who really matter will stick around til the end. At the end of the day, you’re the one who knows who you really are on the inside- you know your soul & desires. Others just make assumptions, pre-judge, jump to conclusions and attack what they’re uncertain of out of fear. Sometimes it’s the ones who are supposed to be closest to you that try to tear you down. 🤯 I say “NO, SIR! Not today 👋 “ Life is short, & I am happy 😊 I know my worth and I don’t need someone else’s approval to feel worthy. 😌 Also, thanks to everyone hitting me up who’ve noticed my absence 😜🤗 I love you all and I appreciate your support. 
Check out this Grey Seamless Set tho 👀 (Link in Bio!)
Also anyone trying to shoot 📸 Let’s get it SCHEDULED ASAP and set in stone 😴
  • SALE 🛍 Now through Monday! Take 25%-50% Off select styles. @evolvefashion__ 💸 Discount Code: “elishacash” —————————————-
    Sometimes only YOU can see the vision ✨& others around you may not fully support you in your endeavors. Keep on your chosen path with or without the others. The ones who really matter will stick around til the end. At the end of the day, you’re the one who knows who you really are on the inside- you know your soul & desires. Others just make assumptions, pre-judge, jump to conclusions and attack what they’re uncertain of out of fear. Sometimes it’s the ones who are supposed to be closest to you that try to tear you down. 🤯 I say “NO, SIR! Not today 👋 “ Life is short, & I am happy 😊 I know my worth and I don’t need someone else’s approval to feel worthy. 😌 Also, thanks to everyone hitting me up who’ve noticed my absence 😜🤗 I love you all and I appreciate your support.
    Check out this Grey Seamless Set tho 👀 (Link in Bio!)
    Also anyone trying to shoot 📸 Let’s get it SCHEDULED ASAP and set in stone 😴

  •  83  8  15 November, 2019
  • “What recipes do you recommend?” I don’t 🤷🏻‍♀️ Admittedly I hate cooking and simply do it because I prioritize my health and my family’s health.

I am not your source for recipes, and if you’re looking for recipes AND just starting to weigh and track your macros I would ask you to pause for a minute.

Keeping your meals painfully simple is one thing that some of my most successful clients do.

You will cut back on waste
Improve accuracy with your tracking
Save time
The list goes on... If you love to cook I get that, and I’m jealous. There is a recipe tool that enables you to track recipes in the app and my clients and I use it often.

BUT

Often times the question above is the first one I get when people start this process.

Beginning to weigh and track your food is overwhelming at first so over complicating the process with long multiple ingredient recipes is a mistake.

Give yourself time to familiarize yourself with the app and the approach before you make it so hard you’re ready to quit after 3 days. 
Basic meal shown:
115g shredded chicken breast
100g French green beans cooked in 5g Kerry gold butter.
140g of basmati rice
30g primal kitchen barbecue sauce.
  • “What recipes do you recommend?” I don’t 🤷🏻‍♀️ Admittedly I hate cooking and simply do it because I prioritize my health and my family’s health.

    I am not your source for recipes, and if you’re looking for recipes AND just starting to weigh and track your macros I would ask you to pause for a minute.

    Keeping your meals painfully simple is one thing that some of my most successful clients do.

    You will cut back on waste
    Improve accuracy with your tracking
    Save time
    The list goes on... If you love to cook I get that, and I’m jealous. There is a recipe tool that enables you to track recipes in the app and my clients and I use it often.

    BUT

    Often times the question above is the first one I get when people start this process.

    Beginning to weigh and track your food is overwhelming at first so over complicating the process with long multiple ingredient recipes is a mistake.

    Give yourself time to familiarize yourself with the app and the approach before you make it so hard you’re ready to quit after 3 days.
    Basic meal shown:
    115g shredded chicken breast
    100g French green beans cooked in 5g Kerry gold butter.
    140g of basmati rice
    30g primal kitchen barbecue sauce.

  •  2  1  15 November, 2019
  • Jamie @molloy_1  smashing the 30’s out tonight! 💪
.
Jamie had a goal, took action and every week he is getting closer and closer! .
95% of people never reach their goals. This is because they don’t do what they say they will and they have no one to hold them accountable!
.
Anything is possible lads, you just need the right person to guide you, hold you accountable and to create a plan you can stick to! .
If you are serious about taking action - Let’s Chat! .
.
.
.
Dm Me “Action” and we will talk about your goals and how I can help you! .
.
.
.
#personaltrainer #onlinecoach #onlinecoaching #fatloss #fatlossjourney #fatlosstips
  • Jamie @molloy_1 smashing the 30’s out tonight! 💪
    .
    Jamie had a goal, took action and every week he is getting closer and closer! .
    95% of people never reach their goals. This is because they don’t do what they say they will and they have no one to hold them accountable!
    .
    Anything is possible lads, you just need the right person to guide you, hold you accountable and to create a plan you can stick to! .
    If you are serious about taking action - Let’s Chat! .
    .
    .
    .
    Dm Me “Action” and we will talk about your goals and how I can help you! .
    .
    .
    .
    #personaltrainer #onlinecoach #onlinecoaching #fatloss #fatlossjourney #fatlosstips

  •  4  0  15 November, 2019
  • 🏋️ Lower Body Strength Day .
The aim of this cycle is re-establishing movement quality, tempo and Prehab: .
.

1️⃣ Stripper squats are a quality way of prepping for squats, focusing on the posterior chain and midline: Keep the load light and movement quality high.
.
2️⃣ Band reactive split squats: splits squats are a stable movement in a lot of my programs, the band makes the glutes work harder the stop the knee diving in. The overhead loading adds additional work to the midline and shoulder stability requirements.
.
3️⃣ Tempo squats place you under a large amount of time under tension without the need for heavy loading, the slower eccentric and slight pause stops the use of stored elastic energy being used to "rebound" from the bottom of the squat: the slow stand up phase then becomes pretty cheeky.
.
4️⃣ Power clean + Push Jerk:  At the start of the week I asked myself the question: "Do I need to spend as much time on full Olympic lifts relative to my goal?" : Simple answer : No - so at present a power variation of an Oly lift once a week is all I m gonna do at present.
.
5️⃣ With training volume / type and intensity all changing the need to track Nutrition to make sure calorie intake matches training is pretty important: I ve made the mistake before of changing a program and not matching nutrition to it well enough and the tank was empty within 3 weeks: I m not making that mistake again.
.
  • 🏋️ Lower Body Strength Day .
    The aim of this cycle is re-establishing movement quality, tempo and Prehab: .
    .

    1️⃣ Stripper squats are a quality way of prepping for squats, focusing on the posterior chain and midline: Keep the load light and movement quality high.
    .
    2️⃣ Band reactive split squats: splits squats are a stable movement in a lot of my programs, the band makes the glutes work harder the stop the knee diving in. The overhead loading adds additional work to the midline and shoulder stability requirements.
    .
    3️⃣ Tempo squats place you under a large amount of time under tension without the need for heavy loading, the slower eccentric and slight pause stops the use of stored elastic energy being used to "rebound" from the bottom of the squat: the slow stand up phase then becomes pretty cheeky.
    .
    4️⃣ Power clean + Push Jerk: At the start of the week I asked myself the question: "Do I need to spend as much time on full Olympic lifts relative to my goal?" : Simple answer : No - so at present a power variation of an Oly lift once a week is all I m gonna do at present.
    .
    5️⃣ With training volume / type and intensity all changing the need to track Nutrition to make sure calorie intake matches training is pretty important: I ve made the mistake before of changing a program and not matching nutrition to it well enough and the tank was empty within 3 weeks: I m not making that mistake again.
    .

  •  5  1  15 November, 2019
  •  5  1  15 November, 2019
  • On Monday I am raising money for @movember at @thegymgroupdartford by doing FREE 20 minute technical boxing pad sessions! 
Two slots are already taken but I still have availability for a 1-2-1 or 2-2-1 pad session at 07:50, 08:10, 08:30, 08:50 and 09:10! Minimum donation is £2 per person, maximum is whatever you can afford!

If you are interested and want me to reserve you a slot then drop me a DM or comment on this post and I’ll book you in! 
#frysfitness #movember #charity
  • On Monday I am raising money for @movember at @thegymgroupdartford by doing FREE 20 minute technical boxing pad sessions!
    Two slots are already taken but I still have availability for a 1-2-1 or 2-2-1 pad session at 07:50, 08:10, 08:30, 08:50 and 09:10! Minimum donation is £2 per person, maximum is whatever you can afford!

    If you are interested and want me to reserve you a slot then drop me a DM or comment on this post and I’ll book you in!
    #frysfitness #movember #charity

  •  11  1  15 November, 2019
  • We are EXPANDING! 🤩

You could have an existing full time job, you could be a student, a full time working Mum, teacher , nurse, beautician, chef , you could be travelling all over the world . This is for everyone 😍
All you have to be is a team player, have some big goals and want your own business in the health industry .

2 spaces have already gone so I have 3 left this month.

Training provided, no stock investment or overheads . You just need to invest some of your time ( hours up to you )

Apply here , PM me or email joanna_bodysmart@yahoo.com

#teambodysmart  #globalfun
  • We are EXPANDING! 🤩

    You could have an existing full time job, you could be a student, a full time working Mum, teacher , nurse, beautician, chef , you could be travelling all over the world . This is for everyone 😍
    All you have to be is a team player, have some big goals and want your own business in the health industry .

    2 spaces have already gone so I have 3 left this month.

    Training provided, no stock investment or overheads . You just need to invest some of your time ( hours up to you )

    Apply here , PM me or email joanna_bodysmart@yahoo.com

    #teambodysmart #globalfun

  •  5  2  15 November, 2019
  • Today’s deadlift session: I tried sumo for a change, with everything new it will take time to get good and adjust. Although my conventional deadlift is good, it’s not great. I’m trying an entire block of pulling sumo, if this helps me take advantage of my leverages more I’ll make the switch, if not it’s back to conventional!
-
160kg x 1 (SUMO PULL)
-
📸- @harrymarkjarvis
  • Today’s deadlift session: I tried sumo for a change, with everything new it will take time to get good and adjust. Although my conventional deadlift is good, it’s not great. I’m trying an entire block of pulling sumo, if this helps me take advantage of my leverages more I’ll make the switch, if not it’s back to conventional!
    -
    160kg x 1 (SUMO PULL)
    -
    📸- @harrymarkjarvis

  •  22  3  15 November, 2019
  • EXCITING NEWS! NEW MEMBER OF MYB! 💪🏼 Sarah will be responsible for the online daily accountability. Here is Sarah’s story: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
For almost all my life, I looked like the picture on the left. I then reached a point, where I looked at my eldest daughter and saw myself 25 years before. Food was important to her, like it was to me and everything revolved around it. I cancelled plans with friends (and lost a few in the process) because I hated the way I looked and felt and I couldn’t face people. I knew I had to do something to change all of our lives - we were all so unhealthy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I asked Dave to help and after talking it through I started slow, using the cross trainer at my parents house, whilst my youngest daughter was sleeping. I went there and did 30 mins flat out on the hardest setting. Every. Single. Day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Dave gave me a set amount of calories, I worried about macros, but now I realise that at the beginning that didn’t matter. Getting my calories under control did. He never judged me for a bad day, so I picked myself up and started over the next day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
After a few months I had lost 4 stone. It was so easy, why didn’t I do this before I asked myself?!? My mood changed, I was nicer to everyone. I didn’t have the ups and downs like before, I didn’t realise how much I disliked myself until I started to like myself again. I was energised. I could run around after my children and then some. How could I ever have let myself get into that state before? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
After the initial 4 stone, Dave changed a few things up for me. More calories and a harder training schedule. Which we have continued on and off to this day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I am proud to say that in total I have lost 10 stone thanks to his help and guidance, and following in his footsteps I now have an advanced diploma in nutrition and weight loss management. The whole process wasn’t done overnight, and it takes time to change your habits, but it is truly worth it. I now want to help others on the same path I was, reach their goals. If I can do it, so can you.
  • EXCITING NEWS! NEW MEMBER OF MYB! 💪🏼 Sarah will be responsible for the online daily accountability. Here is Sarah’s story: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    For almost all my life, I looked like the picture on the left. I then reached a point, where I looked at my eldest daughter and saw myself 25 years before. Food was important to her, like it was to me and everything revolved around it. I cancelled plans with friends (and lost a few in the process) because I hated the way I looked and felt and I couldn’t face people. I knew I had to do something to change all of our lives - we were all so unhealthy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    I asked Dave to help and after talking it through I started slow, using the cross trainer at my parents house, whilst my youngest daughter was sleeping. I went there and did 30 mins flat out on the hardest setting. Every. Single. Day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Dave gave me a set amount of calories, I worried about macros, but now I realise that at the beginning that didn’t matter. Getting my calories under control did. He never judged me for a bad day, so I picked myself up and started over the next day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    After a few months I had lost 4 stone. It was so easy, why didn’t I do this before I asked myself?!? My mood changed, I was nicer to everyone. I didn’t have the ups and downs like before, I didn’t realise how much I disliked myself until I started to like myself again. I was energised. I could run around after my children and then some. How could I ever have let myself get into that state before? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    After the initial 4 stone, Dave changed a few things up for me. More calories and a harder training schedule. Which we have continued on and off to this day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    I am proud to say that in total I have lost 10 stone thanks to his help and guidance, and following in his footsteps I now have an advanced diploma in nutrition and weight loss management. The whole process wasn’t done overnight, and it takes time to change your habits, but it is truly worth it. I now want to help others on the same path I was, reach their goals. If I can do it, so can you.

  •  29  5  15 November, 2019
  • Tried some new things today totally out of the norm for me! Only face planted a few times #funfridays 🍃🤗
  • Tried some new things today totally out of the norm for me! Only face planted a few times #funfridays 🍃🤗

  •  51  4  15 November, 2019
  • @powerlifting_wally with a double (including a pause rep) with a couple in reserve with his competition max on Bench today. Some great improvements these past few weeks on all three lifts, in spite of getting the plague last week too! Good momentum for January! 🥶😉
  • @powerlifting_wally with a double (including a pause rep) with a couple in reserve with his competition max on Bench today. Some great improvements these past few weeks on all three lifts, in spite of getting the plague last week too! Good momentum for January! 🥶😉

  •  13  1  15 November, 2019
  • ⠀
𝙒𝙖𝙣𝙩 𝙩𝙝𝙚 𝙠𝙞𝙙𝙨 𝙩𝙤 𝙩𝙝𝙞𝙣𝙠 𝙮𝙤𝙪’𝙧𝙚 𝙖 𝙗𝙖𝙙 𝙖𝙨𝙨?⠀
⠀
⠀
My mum always told me not to play with my food. ⠀
⠀
But I did. ⠀
⠀
Such a rebel aren’t I 🙋🏼‍♂️ ⠀
⠀
Annnyyyywwaaayyyy..... ⠀
⠀
On a diet but want pizza? ⠀
⠀
This’ll hit the spot easy ⠀
⠀
📋 ingredients ⠀
✅ Tortilla wrap (low cal the better) ✅ Home made sauce (tomato purée, chilli paste, coriander, garlic salt, pinch of sugar and water) ✅Bell pepper, sliced ⠀
✅ Chorizo slices ⠀
✅ Cheddar cheese ⠀
✅ Spinach ⠀
⠀
🗒 Method ⠀
📍 turn oven to 220•C ⠀
📍 add the sauce to the base (1.5 tbsp) ⠀
📍 grate the cheese on using the big grates ⠀
📍add 5 slices of chorizo ⠀
📍 grate more cheese using the thin grates ⠀
📍 add peppers and spinach ⠀
📍bang it in the oven for 6-7 mins ⠀
⠀
🔥 Kcal - 339⠀
🍗 protein - 16g⠀
🍚 carbs -32g⠀
🥑 fats -16g ⠀
⠀
SWEET SENSATIONS

  • 𝙒𝙖𝙣𝙩 𝙩𝙝𝙚 𝙠𝙞𝙙𝙨 𝙩𝙤 𝙩𝙝𝙞𝙣𝙠 𝙮𝙤𝙪’𝙧𝙚 𝙖 𝙗𝙖𝙙 𝙖𝙨𝙨?⠀


    My mum always told me not to play with my food. ⠀

    But I did. ⠀

    Such a rebel aren’t I 🙋🏼‍♂️ ⠀

    Annnyyyywwaaayyyy..... ⠀

    On a diet but want pizza? ⠀

    This’ll hit the spot easy ⠀

    📋 ingredients ⠀
    ✅ Tortilla wrap (low cal the better) ✅ Home made sauce (tomato purée, chilli paste, coriander, garlic salt, pinch of sugar and water) ✅Bell pepper, sliced ⠀
    ✅ Chorizo slices ⠀
    ✅ Cheddar cheese ⠀
    ✅ Spinach ⠀

    🗒 Method ⠀
    📍 turn oven to 220•C ⠀
    📍 add the sauce to the base (1.5 tbsp) ⠀
    📍 grate the cheese on using the big grates ⠀
    📍add 5 slices of chorizo ⠀
    📍 grate more cheese using the thin grates ⠀
    📍 add peppers and spinach ⠀
    📍bang it in the oven for 6-7 mins ⠀

    🔥 Kcal - 339⠀
    🍗 protein - 16g⠀
    🍚 carbs -32g⠀
    🥑 fats -16g ⠀

    SWEET SENSATIONS

  •  0  1  15 November, 2019

Top #onlinecoaching Posts

  • The bigger your goal, the bigger the doubt.
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Listen, there is going to come a time in your fitness journey that you will be filled with doubt.
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You’ll start thinking you’re not capable, you’re not strong enough, you’re not ready yet, theres other people better than you etc. etc. etc.
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The bigger of a goal you set - the louder these thoughts will get
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Its because you have yet to be THERE - where that end goal is, right?
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Right.
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I mean — why would you set a goal that doesnt move you from where youre currently at in life to a different, higher point?
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But because your subconscious mind hasn’t yet been to that place, it will do all it can to protect you, keep you safe and living in harmony and complacency
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Going into an unknown world is freakin’ SCARY
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The thought of FAILURE is enough to keep people from ever trying something new or pushing themselves harder
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But my motto ever since moving to North Carolina has been “just TRY. Even if you fail, its better than always wondering “what if”
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This is YOUR life. Be, do, create whatever the hell you want, whatever it is you’ve been thinking about so much lately because guess what?
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Unless you do try, you’ll never stop thinking about it.
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#CourtneyHartmannFitness #MindsetReset #DoIt #IDareYou #FridayFace #FriYAYvibes
  • The bigger your goal, the bigger the doubt.

    Listen, there is going to come a time in your fitness journey that you will be filled with doubt.

    You’ll start thinking you’re not capable, you’re not strong enough, you’re not ready yet, theres other people better than you etc. etc. etc.

    The bigger of a goal you set - the louder these thoughts will get

    Its because you have yet to be THERE - where that end goal is, right?

    Right.

    I mean — why would you set a goal that doesnt move you from where youre currently at in life to a different, higher point?

    But because your subconscious mind hasn’t yet been to that place, it will do all it can to protect you, keep you safe and living in harmony and complacency

    Going into an unknown world is freakin’ SCARY

    The thought of FAILURE is enough to keep people from ever trying something new or pushing themselves harder

    But my motto ever since moving to North Carolina has been “just TRY. Even if you fail, its better than always wondering “what if”

    This is YOUR life. Be, do, create whatever the hell you want, whatever it is you’ve been thinking about so much lately because guess what?
•
Unless you do try, you’ll never stop thinking about it.

    And trying, failing and learning is better than wondering “what if” years down the road.....



    #CourtneyHartmannFitness #MindsetReset #DoIt #IDareYou #FridayFace #FriYAYvibes

  •  591  29  15 November, 2019
  • Two years ago I let myself fall into one of the worst dark holes I've ever felt in my life. I stopped eating, lost a lot of weight, and just felt so lost as person. It was not anyone's fault, but my own because I kept letting my happiness be defined by other people's acceptance. 
This year has not been that great, but I've become so much stronger; not only in my training, but as a person. Just learning to not depend my happiness on anyone else is so fulfilling; now I know that 22 year-old me would had been proud. I've learned that happiness is not dependent on who is in your life, but on how you perceive things that happen to you. And like @stephearlstrong once told me: "you don't owe shit to anyone."♥️ .
Btw. @elev8gym is a pretty sick gym guys.
  • Two years ago I let myself fall into one of the worst dark holes I've ever felt in my life. I stopped eating, lost a lot of weight, and just felt so lost as person. It was not anyone's fault, but my own because I kept letting my happiness be defined by other people's acceptance.
    This year has not been that great, but I've become so much stronger; not only in my training, but as a person. Just learning to not depend my happiness on anyone else is so fulfilling; now I know that 22 year-old me would had been proud. I've learned that happiness is not dependent on who is in your life, but on how you perceive things that happen to you. And like @stephearlstrong once told me: "you don't owe shit to anyone."♥️ .
    Btw. @elev8gym is a pretty sick gym guys.

  •  545  11  15 November, 2019
  • Knowledge is power 📖💪
Einer meiner wichtigsten Gewohnheiten ist es täglich zu lesen.
Auch wenn ich es hier nicht immer thematisiert habe, lese ich in den letzten Jahren täglich Bücher zu den Themen Business, Persönlichkeitsentwicklung, Online Marketing und Selbstoptimierung.
Ray Dalios “Die Prinzipien des Erfolgs” ist das letzte Buch, welches ich gelesen habe.
Kurz zusammengefasst geht es in dem Buch darum, dass wenn man folgende fünf Dinge gut beherrscht, wird man mit Sicherheit Erfolg haben.
1. Klare Ziele haben.
2. Probleme, die dem Erreichen dieser Ziele im Weg stehen, identifizieren und nicht tolerieren.
3. Die Probleme präzise diagnostizieren, um ihre Ursachen zu erkennen.
4. Pläne entwerfen, mit denen sie sich überwinden lassen.
5. Tun, was nötig ist, um mit diesen Plänen zu Ergebnissen zu kommen.
Super interessantes Buch und sehr empfehlenswert.👍
Welches Buch habt ihr zuletzt gelesen?
Und was ist euer absolutes Lieblingsbuch?
Lasst es mich wissen.☝🏻
Und soll ich öfters meine Buchtipps posten oder sogar in meinen Highlights meine Buchempfehlungen posten?🤔 Let me know!
  • Knowledge is power 📖💪
    Einer meiner wichtigsten Gewohnheiten ist es täglich zu lesen.
    Auch wenn ich es hier nicht immer thematisiert habe, lese ich in den letzten Jahren täglich Bücher zu den Themen Business, Persönlichkeitsentwicklung, Online Marketing und Selbstoptimierung.
    Ray Dalios “Die Prinzipien des Erfolgs” ist das letzte Buch, welches ich gelesen habe.
    Kurz zusammengefasst geht es in dem Buch darum, dass wenn man folgende fünf Dinge gut beherrscht, wird man mit Sicherheit Erfolg haben.
    1. Klare Ziele haben.
    2. Probleme, die dem Erreichen dieser Ziele im Weg stehen, identifizieren und nicht tolerieren.
    3. Die Probleme präzise diagnostizieren, um ihre Ursachen zu erkennen.
    4. Pläne entwerfen, mit denen sie sich überwinden lassen.
    5. Tun, was nötig ist, um mit diesen Plänen zu Ergebnissen zu kommen.
    Super interessantes Buch und sehr empfehlenswert.👍
    Welches Buch habt ihr zuletzt gelesen?
    Und was ist euer absolutes Lieblingsbuch?
    Lasst es mich wissen.☝🏻
    Und soll ich öfters meine Buchtipps posten oder sogar in meinen Highlights meine Buchempfehlungen posten?🤔 Let me know!

  •  7,537  157  13 November, 2019
  • Sveriges enklaste och ändå godaste Ostkaka, är ni redo? 😍
(Skulle vilja säga att det här är ca 3 port, men ta det med en nypa salt!)😂
- 3 hela ägg
- 3 Äggvitor (1 dl)
- 1/2 dl Risenta Havremjöl
- 2 msk Ica Sötströ
- 1 Vanilj Njie Propud
- 500g Super Mini Keso 0,2%
- 1 hatt Vanilj Arom
- 1 hatt Bittermandel Arom

1. Börja med att sätta på ugnen på 175°.
2. Släng ihop samtliga ingredienser i en bunke och vispa ordentligt.
3. Häll i en passande form (ej för mycket på höjden)
4. Ställ in i ugnen ca 40-50 min, håll koll och ta ut när färgen är gyllenbrun.
5. Låt svalna och servera med bär eller förslagsvis Önos Lågkalori sylt! 
6. Njut och lämna gärna Feedback! ❤
#OnlineCoachIsak #Ostkaka 🧀
  • Sveriges enklaste och ändå godaste Ostkaka, är ni redo? 😍
    (Skulle vilja säga att det här är ca 3 port, men ta det med en nypa salt!)😂
    - 3 hela ägg
    - 3 Äggvitor (1 dl)
    - 1/2 dl Risenta Havremjöl
    - 2 msk Ica Sötströ
    - 1 Vanilj Njie Propud
    - 500g Super Mini Keso 0,2%
    - 1 hatt Vanilj Arom
    - 1 hatt Bittermandel Arom

    1. Börja med att sätta på ugnen på 175°.
    2. Släng ihop samtliga ingredienser i en bunke och vispa ordentligt.
    3. Häll i en passande form (ej för mycket på höjden)
    4. Ställ in i ugnen ca 40-50 min, håll koll och ta ut när färgen är gyllenbrun.
    5. Låt svalna och servera med bär eller förslagsvis Önos Lågkalori sylt!
    6. Njut och lämna gärna Feedback! ❤
    #OnlineCoachIsak #Ostkaka 🧀

  •  363  19  15 November, 2019
  • Even though you’re fed up, you got to keep your head up! 😉
  • Even though you’re fed up, you got to keep your head up! 😉

  •  1,004  32  15 November, 2019