Believe it or not, you don’t actually have to do things perfectly to get decent results.
Obviously if every box was ticked and no stone was left unturned then the results would have been better.
Even though he still had a few drinking sessions and party’s (out of my control) he still dropped 4kg / 8 pounds and got stronger.
My male client
🔻trained twice a week
🔻made some small food changes
🔻 Drank alcohol less frequently
As a result he
✅ Dropped 4kg in 8 weeks
✅Dropped body fat
✅ Got the V shape in his back that he wanted
Beach ready 🏖 🏝
💥5 Keys For a Better Workout💥
Before we dive head first into the 5 keys, realize that some of these may not be for you (I’ll judge you if they’re not though) and that there probably other keys that are as important or more important to you.
Plan Ahead- I know that for me personally, if I don’t have a plan heading into the gym and have to throw it together on the fly that my workout won’t be near as effective as when I have something mapped out and ready to go.
Pre Workout Nutrition- Some may rather train fasted but for those who perform better with something on their stomach this is for you. Try to eat a meal that is moderate in protein and carbs and low in fat 1-3 hours before your workout. For pre workout meal ideas leave a comment below and I’ll get some to you. You can also take pre workout or drink some coffee before your lift to give you an added boost — typically you’d take these 20-30 minutes before.
Don’t Talk To Me Earmuffs- Gotta have headphones, y’all. Especially if you want to go to the gym to get your work done and be out of there. I realize that the gym is more of a social outing for some — and thats completely fine, but for those who are there to lift and thats it headphones can be a lifesaver. They automatically cut your potential conversations by 50%.
Phone (on airplane mode)- If you have a smart watch and an iPod you won’t need your phone but lets assume you need it. By putting it on airplane mode you cut distractions such as text messages and calls but you’re still able to use it for timing your rest (underrated and not done near enough) and to play music through your don’t talk to me earmuffs.
Focus- By having the prior keys in place it should have you zoned in and ready to crush your workout. Obv its easier said than done to turn off other stresses that are going on, but, the more clear your mind is the better your workout will be and a good workout can relieve a lot of stress in itself. Get in, Do work, Get out.
Tag a friend who you think could benefit from this post. I’ll love you forever if you do 😂. 💚
Little finisher after my session today.
Med Ball Russian twist
Stability ball crunches
Majority of the time you’ll see people throwing themselves up crunching, planking hanging on to their back and Russian twists jerking side to side.
If you are training abs focus on the contraction and breathe.
Example Stability ball crunch-
Focusing here on shortening the abs think of a string lengthen and shorten the string (abs).
Exhaling as I’m crunching inhale through stomach when lengthening.
I am not firing myself up the goal is to make the abs do the work.
🎉🚴🏼♂️🎉🚴🏼♂️ Congrats to @cleveian who won herself a Spin bike during our social media competition with @wellfestirl a few weeks ago! Her Spin bike was delivered last week and she is delighted with it 😁 If you want the chance to win a Spin bike all you have to do is sign up to our email list before Friday 25th May!
Monday morning, 6.30am, pre-coffee, pre-yoga, no make-up, bleary-eyed selfie 😂 just wanted you guys to see some of my #SashkaCo bracelets and wish you all a strong, positive week!
(If you like my bracelets go to sashkaco.com and use the code YOGILATERAL20 & you will get 20% off your order! And you will be supporting women in the Kathmandu Valley of Nepal become empowered and self sufficient 💕)
Wrist health 🙌
Things that require 90* wrist extension? Push ups, almost all hand based yoga poses and crawling to roll off a few. **********
Except most people (myself included as you can see at the start) are using an EXTERNAL load to force their wrist into positions they cannot control
Enter @functionalrangeconditioning principles like #pailsrails . By dynamically controlling the joint from both progressive and regressive angles. We can create real change in the joint capabilities ********* "Passive inputs will gain passive results" #yoga#handstand#wristpain#pushup#controlyourself#mobility#dublinfitfam#dublinfitness
THE SCALE IS JUST A NUMBER - I guarantee I’m not the only one who can relate to this great post from @afitstory 💯🙌 Read on 👇
#Repost @afitstory with @get_repost
THE SCALE IS JUST A NUMBER
This is something that I really try to remind myself and I’m still learning. •
I was 12 when I first learned about BMI as a body fat measurement. I used an online calculator and it determined that, based off of my height and weight, I was overweight. So what did I do? I lost weight. Okay, great. Fast forward 10 years, I’ve grown a solid 5-6 inches, grown a pair of 🍈🍈 and packed on a bunch of muscle.. aaaaand my BMI says I’m overweight.
I would be lying if I said this didn’t get to me sometimes but here’s the thing: BMI doesn’t take bone density or muscle mass into account. So a body builder that is 5’11” and 190lbs would be “overweight” according to their BMI.. which we know they’re definitely not if they’re competing. •
I’m continuously trying to focus more on how I feel, how I’m fuelling my body and how hard I train, rather than the numbers the scale and other calculations throw back at me but it’s hard! We have a negative connotation with certain words and numbers and it can really mess with my mind! •
My challenge to you, and to myself, is to step off the scale. Take a break from it. Focus on other measurements and aspects of your health and let that determine how you feel.