#habits are formed by a conscious decision to change or manipulate an outcome. #commitment is NOT letting distractions or excuses stop you from achieving your goals. 👌😉💪 Today’s session was the rest of my of #daytwo workout, except I was so sore after the Clean and Press, I had to stop. The plus side? All the extra walking I did over my Easter break (12 days), made a HUGE difference in my fitness, and it certainly helped me in my Clean and Presses. 🌟 So today I’m back at it!
For the next 8 weeks: I’m changing my circuit style strength into Supersets X 3 sets. So more focused work for each set. I’m still keeping my Clean and Presses at 5 X 5.
Today’s Session: #daytwo
1A: BB Deadlifts: 60kg, 8 reps.
1B: KB Around the World: 16kg X 8 reps
2A: Hands Release Push Ups X 8 reps
2B: Bosu: Mountain Climbers X 50
3A: KB Lateral Swings: 16kg x 16 reps
3B: Superman Plank X 12 reps
4A: KB Burpee Deadlifts: 12kg X 2, X 12 reps
4B: KB Alternate Swing: 16kg X 20 reps.
#dreamsdontworkunlessyoudo So today I Deadlifted 60kg’s at 8 reps. Yes my form was a lightly sloppy, but my lower back didn’t hurt. 😉 The last time I deadlifted this weight would be over 3 years ago... Stress does awful things to your body and your mind 🙁😢 The Hands Release Push Ups, are there because I’m trying to get to my toes- where I struggle is the bottom range of the push up on my toes (so I gotta work on my core and upper body more) and the Burpee Deadlift was to finish off the burn in my legs 🤗😬 Remember, results take time, and they only happen when you turn up! Listen to your body, it is totally ok to finish the rest of your workout another day- you didn’t FAIL 🙂🙂🙂 Remember why you started- you wanted to change something (get fitter, stronger, less pain, more energy, feel better, less stress, the list goes on!!!). What are you training today?
#strength#strongerthanyesterday#strongerthanmyexcuses#patienceiskey 🔑 #bepersistentandconsistent#movementcoach#lifelongstrength#deadlifts#kettlebells#wellbeingwarrior#lifestylecoach#progressoverperfection
This is something I know a lot of clients struggle with- when to increase your weights? What do I look for? How do I know that I’m ready?
So here is a couple of tips/pointers that I look for, when I train clients:
1: How is their form whilst performing the reps? Do the reps look easy or hard to do?
2: How much recovery time is needed after performing the exercise? 30 seconds? 1 minute? 3 minutes?
3: How long have we been doing set exercise (eg, deadlifts) for? 3 days? 3 weeks? 3 months?
4: Lastly, do the reps look the same at the start of the set as they do at the end of the set? For example, do they finish the set reps (eg, 10/12/15) and have energy or ability to keep going?
When you are following a program regularly and consistently, you should be able to increase your workload slightly, at least every 2-3 sessions. That workload increase comes from either: more reps, more load or less rest. For example, 3 weeks into deadlifting 30kg’s for 8 reps, we should be able to increase that to 10 reps. In another couple of sessions, we should be able to squeeze out 12 reps. Then another couple of sessions, aim for 15 reps. Then next time, bump the weight up and drop the reps down.
Your body should feel like it WANTS to do more! And when you increase (either reps or weight) it should be something you can do well, for at least a couple of reps. If it isn’t, then either you’ve increased too much too fast or you haven’t been training consistently enough, to be ready for the next challenge.
#patienceiskey to long term success and exercise mastery.
So when you see someone lifting a heavy weight- eg, like heavy deadlifts- it is something they have mastered over a long period of time... that can be you too! 😉😉🙌 I hope you have a great afternoon team!