Faccio i complimenti a @mam265 per il suo primo posto nella maratona di Anversa nella cat. M45 e quinto posto assoluto con il tempo di 2h e 33m. Seguo Massi per quanto riguarda la Periodizzazione della Forza. Nonostante le difficoltà di una vita piena di impegni (oltre ad essere un grande atleta, è un manager di primo livello sempre molto impegnato con il suo lavoro) si cerca di ottimizzare tutto, allenamenti in palestra e su strada. #personaltrainer#coach#running#runner#marathon#strength#periodisation
Hallo zusammen ☀️ 👋🏼
Mein neues Profilbild will ich euch natürlich nicht vorenthalten 😁
Entstanden ist es in der Selfikammer im DAS GYM von #intelligentstrength . Solltet ihr mal dort trainieren, dann müsst ihr diesen Raum ausprobieren‼️
Ansonsten wünsche ich euch allen einen schönen Dienstag ✌🏼😁
BODY UPDATE 🌻
Probably the most awkward thing ever but whatevez lol 😂 never done a video one before 🤔 but dis be meeee... 🤗🤗
Last month I gained a kg, 2% bodyfat and lost a kg of muscle. Whoops ☺️🤷♀️. For the last year and a half I have not worried about my weight AT ALL - is has zero significance - only my body composition 💯 my goal has been to get to 15% bodyfat & 30kg of muscle and then to head into a maintenance phase for a whole 12 months (do you ladies ever remember a time when you weren’t trying to loose weight or change your body in some way??- yeah me neither! .. VERY excited for this phase when I get there ☺️) However ! I just wanted to share this because progress is never linear ! It is jagged, up & down, side to side , progress is never perfect & I have my ups and downs just like anyone else 😆 .
My trainings atm are 3-4 weight sessions, 2-3 hiit sessions & 1-2 cardio sessions (every week changes depending on mood/recovery/lifestyle) & That might seem like a lot to some but I’ve been training consistently for years & also it’s my job, I manage two gyms (Jetts Hastings & Napier) and I take hiit & strength classes in the evenings (feel free to come try them 😜) which I sometimes join in on & then my trainings in the morning are usually my weight focused trainings and cardio is either a 8-15km run or spin class ☺️ I don’t really take a set ‘rest day’ I just keep going till I feel like I want a day off.
I am someone who is very very fit (without tooting my own horn but it’s true lol) so I thrive off cardio & do it for my mental state of mind , honestly my only way to de-stress! But I do try to limit it to 1-2 times or I loose muscle & gain fat 🤦🏼♀️ My nutrition... ohh what a journey this has been 😂😂 I am TRYING to eat more ‘clean’ - but I honestly SUCK 😂 I’m very intuitive, hate counting calories or macros but the last few weeks I have been giving it ago veeeeryyy loosely 😂 #kfcislife#doublequarterpounderismysoul
For now.. I’m just gonna keep chipping away at things 🐌#slowandsteadywinstherace
P.S. y’all the real mvp if u made it this far 😂👌🏼📖
Day 3 of our Sports, Strength & Stillness School Holiday Program and it was another BIG day for the kids. A bit of indoor gym work, outdoor soccer and rugby, gymnastics, Mandala artwork, fitness games and finishing with a mindfulness/meditation session.
The meals as always were of the highest quality from our good friends at Cucina Espresso and Fratelli & Co and we would also like to give a special mention to our AMAZING rugby coaches, twin brothers Maurice and John. The boys are like snake charmers with the kids.
Our last day is this Thursday, so if you feel like having the day off from the kids and letting them have a fun day of fitness and games- then be quick and contact us as we have a few spots remaining.
@cucinaesspresso @fratelliandco_concord @theskinclinicconcord
The best thing about my job is seeing people who really deserve results, achieving them.
Reality is, there is no magic training plan or fancy low carb diet that will guarantee you the fat loss results you want.
You can’t have your cake and eat it too, somethings got to give. But you probably can have half your cake and then go for a walk to pull back some of the calories.
It all comes down to specificity, priorities and adherence.
Do you know how many calories YOU burn daily?
Do you know how many calories YOU eat daily?
Do you have an exercise plan that suits your goals, schedule and lifestyle?
Do you REALLY want to loose weight?
Can you control your calories over seven days or do you like to go out at the weekend and eat and drink all round you?
Can you go for a walk when you get home from work or would you rather watch coronation street with a cup of tea and a biscuit or a glass of wine?
Is your exercise goal for the week realistic?
Is your calorie allowance realistic?
Do you understand how to manage social events and still stay on track?
Are you getting results to keep you motivated?
The above points will give you a basic structure of how to plan a fat loss phase. If executed correctly and efficiently, you will not only get results but you will learn a heck of a lot about your body throughout the process which can help you next time you find yourself wanting to loose a few pounds.
If you have any questions on the above, comment below or drop me a message.
Happy Monday, lets go 💪🏼