Week 4 weight - 206.9lbs (2.5lbs drop) 👌
Some good progress this week and a noticeable improvement in general leanness. Although I am starting to get itchy feet now and feel like I could be pushing myself more. .
I’m going to continue estimating my calories for now as it’s going well and tracking can be really boring so I want to avoid it for as long as possible. However I am going to be increasing my cardio to 10-15 minutes per session. Hopefully this little increase combined with as much walking as possible outside the gym will help step up the pace.
Can't wait to start training with weights more been too reliant on cardio over the last while and honestly I'm sooo frikin excited to get more toned and actually build back some muscle 😎🙌💦 Yeit bring it 😎👍😬 #tb
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Back and Biceps done! Switching things up and learning, everything is a learning curve if your not learning something everyday your doing something wrong. We must always be learning to get better at whatever we do. Also remember every pro was an amateur so keep at it because you can do it 💪🏼 I’m not a stranger to putting myself down because I’m not where I want to be and experiencing the social pressures of not being at that stage yet. I will get there and we shall achieve big things just watch this space because I’m growing 👊🏼
Here is one thing you all probably didn't know about me.
One of my biggest interests apart from lifting weights and eating protein is shooting. In all the years I've done it, I'm still not very good, here's hoping one day I will be 😂.
It's a nice way to get out and do something rather than lifting heavy weights. You may also see me participating in a @barryslondon class or two just because I like to sprint. I wasn't always the 100+kg beefcake you see before you 🙊.
Well apart from lifting weights, eating protein and getting all the carbs in, who else has been shooting or thought about going? It's quite the thrill.
Just when I thought leg day couldn’t get any worse I decide to start German Volume Training.
Tonight was the first time in a while I’ve had to nearly sit on the floor through fear of passing out.
My legs are dead!!!
Get yourselves down to @bitbeefy’s new Endurance session at @ministrydoesfitness, you will leave in a pool of sweat, tomato’ faced (tbh when do I not #embracethetomato ) & on a definite high (even if you kinda hated the coaches during🌚)
That finisher song though, my mind/soul was 💥💥💥💥even if my legs were jelly🤣 it’s always that little harder for me to work out any time that isn’t the morning but smaaaashed it💪🏼🔥
I suspect I’m going to be a bit quiet in the run up to this weekend!
It’s been years since I’ve tackled something so out of my comfort zone and the last time I recall feeling like this was the week before my first marathon four years ago.
I had no idea what to expect.
I had no idea how much it would hurt.
I had no idea how I would feel!
So this week I’ve squirrelled myself away. Really pulled back on the exercise. A run on Monday and then gently spinning on Tuesday. I had a six mile planned for today but somewhere it got lost. But I will be doing a 5km shake it out run Friday morning.
I am feeling so stressed and it turns out I am a terrible stress eater. Which then adds to my stress because I start to feel blobby, which isn’t helped by the terrible lighting and mirror placement in our hall (must remember to move that)
It is safe to say.
I am shitting it. Absolutely shitting it. I wanted to cry for a fair bit of today.
I feel I’ve bitten off more than I can chew when I know I will finish even if I have to crawl over that damn line.
This was me March 2017 when I was cutting for the first time.
I made a lot of mistakes during this time which I have learned from.
🔑Don’t over do it, you should only be in caloric deficit of 500 Kcal max. Trust the process it takes time. 🔑The maximum weight loss you should aim for if you don’t want to start losing muscle is 0.9Kg/ 2lbs a week.
After a long time a of cutting go on a diet break for a week and eat at maintenance.
This will help increase lepton levels which is a hormone that regulates hunger, metabolic rate, libido and other functions in the body.
Once I started to get into fitness I soon saw training as more than just aesthetics - I got such a buzz from feeling physically stronger. The mental benefits from exercise are such a driver for me. Today’s session @f45shepherdsbush with @activeinstyle was a reminder of why I do this - not to simply get in shape but to be fitter and stronger. Nothing like being in a room full of some seriously strong guys and girls to spur you on to push yourself. I was definitely out of my comfort zone and doing weights I wouldn’t normally try, but there is something about working out in group that keeps you pushing. Got that post workout high and feeling motivated to really work on my strength and endurance over the next few months...yes months - Rome wasn’t built in a day 🤷♀️
“You’re not going to master the rest of your life in one day. Just relax. Master the day. Then just keep doing that everyday.” That’s what tonight’s @runr_uk #milesformind meant to me. Do your best on the day and don’t worry about tomorrow. 😊
Tonight I decided stuff it. I’m not going for distance, I’m going to enjoy myself for goodness sake. It’s why is started this running malarkey in the first place. So fun I had! There were a few hairy moments in the woods where it’s so dark you can’t help but let your mind trick you into thinking; that cult of cats is finally going to find me and make me their leader. Other than sci-fi kitties, it was just nice and relaxed no pressure running. 😊...
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Today’s lunch was a beaut salad with seeds, turmeric & chilli with seaweed sausages. Soya yogurt with pomegranates seeds, orange, strawberries & a vegan protein flapjack bar 🤤 Dinner was butternut squash spaghetti, mushrooms, broccoli, courgette, asparagus, mange tout, vegan quorn, seitan pieces & nutritional yeast. Don’t have a photo of brekkie but had chocolate protein with oats, soya milk and a huge pile of raisins & frozen berries. Also had a protein shake & a vegan chocolate cookie. Don’t be afraid to eat- fill your plate, bowl or tub with tons of health and you can eat so much more food than you could if you ate crap food. Who doesn’t want to eat as much food as poss? 😋 Eating healthy doesn’t have to be boring at all- mix up your meals and be adventurous!
Man I have some hair 😂😂.
Serious thing that drives me crazy within this industry!!!
Stop breaking people!!
Make them stronger than where they're at.
Just because you have them for an hour doesn't mean they need to dread coming into you because you're going to break them down.
Just stop it!!
Find their strong point and make them stronger!!
Shoot their confidence to new heights, improve their mobility, make them laugh, make them enjoy it - they pay you enough for it so give them their money's worth and make sure they feel fucking awesome!! #trainer#coach#strength#pt#aesthetics#insta#fitfam#fitfamuk#instagood#ootd#life#batman#entrepreneur#gains#business#clients#help#rant
Ordering vests in the next few months. Who wants one?
#Repost @el_torobarnes with @get_repost
Finishing Chest tonight with some triceps. 💪🏻🤙🏻
By far my favourite tricep isolation exercise. Not too heavy trying to keep the reps strict. 😤
Favourite training vest @wolfpackfitness13 🤙🏻
What an incredible spinathon for @raysofsunshinecc I don’t think I’ve sweat this much all year! Well done for organising an amazing event and thanks to the @boomcycle instructors for pushing us all 💪 #RaysOfSunshine#Charity#Fitness
So I’m a little late to the party on mental health awareness week sorry! I just didn’t really want to talk about it until now 🤷🏻♀️ but that’s my choice!
So on Sunday I found myself in a position that I’ve never been in before and it was pretty awful for me I won’t lie, I had my first ever panic attack in a public place but luckily for me there weren’t that many people around me to see it 😅 there’s a combination of factors that brought it on but mostly put down to anxiety and some body dysmorphia I guess? For me I’ve never had a panic attack in public and it was actually pretty scary to not be in a comfortable familiar place that I know and I’m with people I know, some people have to deal with that on a daily basis where as I only suffer from it once in a while now, it use to be a lot more frequent for me until I learned how to control my negative thoughts with meditating and mindfulness which I know most people mock and laugh it off but trust me, do it every day for a month and you’ll see how much your mental state improves!! 🙌🏼 When I feel those negative thoughts, feelings and fears come creeping back I always think about the amazing people around me that inspire me, the people I’ve lost emotionally and physically and the cool shit I’ve done and how scary some of that was to do and how I’ve over come all the other problems in my life so far that have been wayyyy harder than the moment I’m in right here right now!! ☺️ A lot of people are battling demons you have no idea about so be kind to everyone. Like the dahli Lama once said “be kind whenever it is possible, it is always possible” ☺️
P.s I had no photo to post with this so here’s me hugging the worlds biggest pineapple 🍍🤪
🛑LETS GET REAL🛑 🛑LOSING WEIGHT WHILE RECOVERING FROM BULIMIA🛑 is it real? Does it exist? Idk but I’m trying to figure it out. So as a newly recovering bulimic✨4 days purge free✨ and also someone who is still overweight and trying to HEALTHILY lose weight I am doing my best to stay positive no matter the outcome. I have to understand that my body and my gut both need to recover and become healthy again. I lost all the good healthy fat on my body aswell as all my muscle when I was sick so I have to rebuild that and gain before I can start to lose unhealthy fat again. Seeing the scale go up 5 pounds this past week while I was consistently eating healthy and going to the gym was soooo hard but I’m trying my best to get through it. 🌈I CAN DO HARD THINGS🌈