Body Transformation Specialist. I also post no-BS fitness advice 🍦
Body Transformation Specialist. I also post no-BS fitness advice 🍦
Taking a step back and truly thinking about this for a few minutes can completely change your perspective. I hope you all enjoy training today and look at it as a blessing to do so .. ❤️
Judging someone who’s actively trying to better themselves may scare them away from the gym forever.. Be careful with your words and actions my friends ❤️
Sunday reminder: Social media isn’t the only place you can unfollow people. If someone in your actual life constantly brings you down, cut the cord.
“So lately everyone's like totally been asking me about my greens detox recipe. I totally cant even keep up with the requests. And like so I thought I’d share it on here since everyone’s been asking me SO many questions since I posted it on my storyyyy xx. So here it is below guysssss. Don’t forget to LIKE, comment 5 times, share, tell your mum and dad and show this to your dog cos he also sent me a few DM’s and was wondering” 🐶
Accidentally dropped my broccoli and quinoa in the bin and ended up with this plate of potato heaven instead. Whoops 😬😂 . Real quick though, this is a pretty typical looking plate for me. Even though I’m actively trying to LOSE FAT. Carbs DO NOT need to be feared or avoided. This meal was about 850 calories and 120g of carbs. Which still leaves me with plenty of calories for the day 😉 . Shoutout to my friend @itsahealthylifestyle for the plate inspo. #MakeCarbsGreatAgain 🤤
GLUTE BUSTERS 🍑👻 - 👀Here are a few stretches and myofascial release techniques that I’ve been incorporating recently that have really helped me out. - 📝These would be great for anyone that does a lot of sitting, trains lower body frequently or really just for anyone that wants to relieve some overall tightness. - 😢Often times if your glutes – in particular your periformis (a muscle in your glute ) is tight, it can lead to all sorts of discomfort through the hips and lower back. So it’s definitely a good thing to stay on top of. - ✅Performing these types of techniques will not only relieve some tightness, but will also improve your overall mobility and range of motion when doing things like squats & deadlifts. - 🙋♂️I like to hit the two stretches I demonstrate in the video first, and then transition into some work with the lacrosse ball that my good buddy @chaanagram kindly demo’d for me (cheers mate ) - 🎾If you don’t have a lacrosse ball I’d highly recommend getting yourself one, but alternatively a tennis or golf ball could be used. - 🙏Anyway this has really helped me out recently & I hope it does the same for you guys. - ↗️Be sure to keep this post for future reference & let me know what you think of it! ❤️
I CONFESS: I’ve trained about 5 times over the last 3 months. When I was overseas for a month, I didn't train. And since I've got back I haven't been able to get into a routine. Does that make me a fraud? Does that make me a bad coach and trainer? Does that mean I shouldn’t be posting fitness advice? Does that mean I should beat myself up over it? Well, maybe a few years ago I would think this, and go into hiding. But no. It actually doesn’t make me any of those things. What it does make me.. Is human. Everyone goes through flat periods. Even those who do this fitness thing for a living. Even the models you see with millions of followers. Remember, this newsfeed you’re on is mostly what people WANT you to see. Perfectly crafted and curated. I hope this post reminds you that it’s just an illusion.
Here’s a reminder to all of you and even to myself, that a couple of bad days won’t hurt your progress. Just try not to turn a few bad days into a few bad weeks or months. If you go out with your friends for some drinks and eat a whole pizza (like me ) just ENJOY it. Savour every mouthful and enjoy the time spent, and then when it’s over, release yourself from the guilt and get back to your normal routine .. 🙏❤️
My low carb diet is going well so far. #MakeCarbsGreatAgain
When you see a hot person on insta you probably shouldn’t just slide right into their DM’s and send them nudes, right? . 9 times out of 10 you’ll mess it up, embarrass yourself and damage your ego. . Well, think of squats the same way. Just because your gym instructor is yelling loudly or you see an insta babe squatting 100kg, doesn’t mean you should do the same. . As a PT, I come across so many people doing barbell squats like in the first couple videos, and when I get them to do a light goblet squat (third video ) they cant even go all the way down. . For majority of people, dropping the ego and mastering the basics is where more progress will be made initially. . Unfortunately I see some horrific looking squats, and 99% of beginners and even intermediate level gym goers have no business using a barbell. You gotta work your way up. . Instead, try this goblet squat variation first and master it. Go all the way down (butt below your knees ) and try using some thin plates underneath your heels to help you even more with your depth. . Try also throwing in a 2 sec pause at the bottom, this will help with balance and will also help you become more familiar with a full range squat. . Progress each week by adding reps, weight and even longer pauses 🔥👌
“I’m not good enough.” “I hate my body.” “I wish I looked like ____” “I can’t look at myself in the mirror” These are things clients say to me. And if you’re reading this, I’m sure you have said these things to yourself too. So, please use this photo as a reminder.. That you are strong. You are loved. You are enough. I want you to be kinder to yourself. I want you to choose your words more carefully. Send this to someone that needs to see it.
Don’t judge what you don’t know. Laughing at someone or even giving them a funny look could be the reason they never come back to the gym. I’ve been guilty of this quite a bit in my younger days, which is why I wanted to write this post. Now a few years older, with a different set of eyes, and a whole new perspective. I hope it resonates & serves as a nice reminder ❤️
Worked on some body weight skills this morning, without the need of any equipment. This smoked me, and could easily be done at home, outside or even in a hotel room 🏡✌️ - It’s a 7 exercise sequence, all performed for 25 seconds each at maximum intensity. I did 5 rounds of this, resting for 60secs between rounds. Try it out & let me know what you think! 🔥 - Be sure to DOUBLE TAP ❤️ and SAVE for later!
✖️BENT OVER ROW ✖️ - 😎 Remember to double tap and SAVE for later! - Been pumped to do this one. From my experience working in a gym for several years, this is the single most butchered exercise. No one does this right. You’d be hard pressed finding a beginner or even intermediate level lifter that can do this correctly. Why is that? - Well in my opinion, it’s because 95% of the population don’t know how to hinge at the hip. When most people go to bend over its either through their knees, or just using their torso to bend. If you think this applies to you or a friend then listen close. - The clips marked with an "❌" are a couple of common incorrect examples & there are several things wrong with them. - 1️⃣Rounded shoulders/back putting stress on the spine 2️⃣Pulling the body to the bar – usually as a result of too much weight. Remember, you want your muscles to do the work - dw about the chick on the treadmill that probably isn’t even looking at you. 3️⃣Performing the lift too fast and with absolutely no control. 4️⃣Bending primarily through knees or torso and not hinging at the hip (extremely common ) 5️⃣Rising up as you pull - Hey, it’s not a deadlift bro. Its called a BENT OVER row, not a stand up row. Keep that upper body in position the entire time. 6️⃣Standing too upright which makes it look like an awkward combination of a bicep curl and upright row. - The video marked with a ✅ is how I perform the exercise & how I teach it to clients. - 1️⃣For most people (especially beginners ) starting with a lighter weight is advised. 2️⃣Holding a barbell, either with a pronated or supinated grip (depending on your goals and comfort ) create a slight bend in your knees. 3️⃣‼️Hinge at the hip‼️ to let your torso come forward slightly (almost parallel to the ground ) 4️⃣Keep your back straight and your head neutral. 5️⃣Exhale and pull through the elbows until the bar reaches your midsection. 6️⃣Once you have reached a full contraction, squeeze your rhomboids and lats, then slowly begin the eccentric part of the movement. 7️⃣Repeat for designated number of reps and sets - 🙋Let me know below if you're liking this style of video! • 🗣SEND a friend that needs to see this!
My mum @helentherese1401 has done EVERY diet and done every training style you can imagine. When I was little she used to take me to the gym with her and she used to do 6 cardio classes per week 💦 .. She would train her ass off for weeks and months on end, but nothing ever changed. And she would be mentally and physically exhausted. It was maximum output for minimal results. - She went through this process for 20 YEARS. 20 years of frustration and getting no where 😰 - Fast forward to 2019 and she trains just 3 days per week. She’s one of the leaders in @thegoodlifemovement_ Inner Circle program, she’s getting STRONGER in the gym, she’s eating foods she enjoys on the daily and she’s getting better results than ever before .. 🔥 - Today was the first time I trained her one to one in about 6 months. We’ve got some work to do with her hip thrusts (as you can see ) but up until today she’d never done them with a full barbell in her life. So pumped for her and can’t wait to see how we go for the rest of the year 💪❤️
2019 gym rules and etiquette, an updated version created by myself. Tell a friend 😉❤️
It’s easy to get caught comparing your life to people that APPEAR to be doing better than you on social media. But keep in mind.. You only see what people ALLOW you to see. It’s mostly a highlight package of people’s lives. - I got caught in the trap a lot in 2018. Comparing myself to others. Looking at people doing better than me. And it’s a crappy feeling. It can make you feel inadequate and can take away your own shine, your own happiness. - So, message of the day.. Don’t compare where you’re at on your journey to someone else’s. Everyone starts somewhere. And believe it or not, many people that don’t even use Instagram actually live amazing lives .. 😂 - Focus on you, your progress and being better than YOU were yesterday.
“Cut out carbs Chris..” - Nah I’ll be right mate. - “Don’t eat sugar Chris.” - Nah I’ll be right mate. - “Cut out coffee Chris” - I’m good, thanks. - “I put coriander in your meal plan Chris” - You’re dead to me ay.
Less judgement, more love ❤️ .. Let’s make the gym a more supportive place to go in 2019. I’ll continue to push this message, and I hope it resonates with you on some level. We can all be better.
Everyone has different reasons for training .. And just because someone trains differently to you, and you may not see the benefit, it doesn’t make them inferior to you. Some people train purely for the improvement in mental health, and couldn’t care less about looking good. You really never know what someone is going through .. ❤️
Confession - I lost my way in 2018 and spent the back half of the year completely resenting social media. I got to a point early last year where I found myself creating content just for the sake of getting the dopamine rush of thousands of people liking my posts, and began to hate myself for it. - With every post I put out, I began to question myself. What once filled with me excitement began to overwhelm me with dread. And as my own opinions and thoughts on fitness, nutrition and life began to evolve and change, I no longer cared for putting out content for the shallow reason of gaining empty likes, saves and followers. - This is why I eventually couldn’t take it any longer and decided to have a month off social media to heal my mind. Because I realised that constantly tuning into this false reality was pulling me away from my truth, my spirituality, my clients, my friends and my own personal growth. - In 2019, I want to be more intentional. I want to bring some enjoyment back to this & use this page in a more impactful way. I want to post content that can truly help people (and not just look pretty for the explore feed ) - I want to use it to connect face to face and build relationships with real people (rather than try and gain admiration from people I don’t know ) - If you’ve stuck around till now, Im grateful and I honour you. I will try my best to bring you more value, speak my truth and make a bigger impact moving forward. Much love ❤️
Lets get our head around this one team. No ONE food will lead to weight gain. Excess calories over a long period of time is the only thing that will. There are no good or bad foods, only bad intakes of foods 💯
Love this post by @thegoodlifemovement_ Fitness is a blessing ❤️ - Training and moving your body is a privilege. It should never be looked at as a punishment for over indulging on a weekend. - Once you make this shift mentally, you’ll actually create a much better relationship with the gym. - If you constantly associate the gym with punishing yourself, every time you go the gym you’ll feel a massive sense of dread and shame. - I truly hope this is the reminder you need to get your mind where it needs to be, and will help to start rewiring how you approach training. ❤️ - @thegoodlifemovement_
Lets get your 🧠 right. I really want you all to understand this. - One bad decision won’t effect you. One missed workout won’t hurt you. One bad meal won’t cause fat gain. - The same way a single workout won’t cause transformation. The results are a byproduct of what you do CONSISTENTLY. - So don’t dwell on the small stuff. Don’t guilt trip yourself because you had a bit of cake. - I want you to be better. I want you to think bigger picture. I want you to get your 🧠 right.
I turned 25 today, and this picture says a thousand words. Life is the best it’s ever been ❤️
✖️LAT PULL DOWN✖️ - These can be difficult to master, particularly in the early stages of training. - The clips marked with an "❌" are the incorrect examples I see most often & there are several things wrong with them. It may seem slightly exaggerated to some, but this is what I see on a daily basis. - 1️⃣Pulling too far down/Chest caved in – Super common, I see this one all the time. There is literally no lat stimulation when you do this. 2️⃣Not retracting the shoulder blades or squeezing the lats as the weight comes down. 3️⃣Using too much weight which will usually result in leaning back and performing the exercise with no control. 4️⃣Not getting a full stretch at the top of the movement. - The video marked with a ✅ is how I perform the exercise & how I teach it to clients. - 1️⃣Sit on the lat pulldown machine and place your feet flat on the floor, push your chest upwards and out. 2️⃣Retract your scapula, which should create an arch leaning away from the machine. 3️⃣Take hold of the bar, with your hands outside shoulder width, overhand grip. 4️⃣Stick your chest up, inhale and make sure your keep posture without letting your scapula loosen or your shoulders raise. 5️⃣Exhale when you begin the movement (concentric contraction ) 6️⃣Pull through your elbows (important, imagine your hands as hooks ) until you’re able to squeeze your lats at the bottom of the movement and your shoulder blades are together. 7️⃣Hold for 1-2 seconds and squeeze and hard 8️⃣Slowly raise the bar back up until you get a full stretch in your lats. 9️⃣Repeat for desired number of reps. - 💎BONUS TIP: Try and really focus on quality contractions each rep instead of just pulling as much weight as possible. If you struggle to 'feel it' in your lats, try some lat activation exercises beforehand. - 🙋♂️Let me know below if you have a video request or suggestion. - #latpulldown #backday #backworkout #lats #pullday #posteriorchain
Come on mate.. #toning
✖️HIP THRUSTS✖️ - 🍑These are becoming more and more common throughout gyms, and for good reason. They absolutely smash the glutes – when done correctly. But often times, they aren’t done correctly. Lets talk about it. - The clips marked with an "❌" is the incorrect example I see most often & there are several things wrong with it. It may seem slightly exaggerated to some, but this is what I see on a daily basis. - 1️⃣Extending the neck/leaning the head backwards which can effect your core and entire positioning. 2️⃣Ribs flaring upwards + Anterior Pelvic Tilt. This one is super common and is where most people go wrong. If you get lower back pain performing this exercise, this is probably why. 3️⃣Using too much weight which will usually result in bouncing the weight/using momentum 4️⃣Not contracting the glutes at the top of the movement. - The video marked with a ✅ is how I perform the exercise & how I teach it to clients. - 1️⃣Place the weighted barbell/dumbbell over your hips/pubic bone area – adding a barbell pad is optional as this exercise can prove to be rather discomforting in sensitive areas. 2️⃣Keep your chin tucked & ensure that you are not lifting your neck. 3️⃣Your feet should firmly planted flat on the floor. Whilst leaning back on the bench positioned directly behind you, ensure that both your shoulder blades are placed on the bench in order to stabilise your body with the bench. 4️⃣As you drive the weight up, exhale and drop your rib cage (don’t flare it up ) 5️⃣Keep your core engaged and spine neutral. As you come to the top of the movement, squeeze your glutes hard and ensure they CONTRACT ‼️ 6️⃣Once the bar is fully extended, slowly rewind the movement until you return to the starting position. 7️⃣Repeat for desired number of reps. - 💎BONUS TIP: Try and focus on quality contractions each rep instead of pushing as much weight as possible to look cool to the guy on the bench press. - #hipthrust #gluteworkout #legworkout #buildmuscle #gymvideos #fitnesscoach
Get your focus & attention away from the smaller things that are secondary. How many CALORIES you are eating is the name of the game for most people trying to make progress.
✖️STIFF LEG DEADLIFTS ✖️ - Probably my favourite and go to exercise for the posterior chain. Nothing will hit your hamstrings harder (when performed correctly ) And alongside bent over rows, is probably the exercise I see butchered most often. - The clips marked with an "❌" are a couple of common examples & there are several things wrong with them. - 1️⃣Allowing your back to round and putting the spine in a vulnerable posoiton. 2️⃣Partial or limited range of motion (probably because its too heavy ) 3️⃣Bending the knees excessively which takes the emphasis off the glutes and hamstrings. 4️⃣Using the torso to tilt yourself forward instead of hinging at the hip - The video marked with a "✅" is how I perform the exercise & how I teach it to clients. - 1️⃣Retract your shoulder blades (pull them back and down ) 2️⃣Take a deep breath into your chest and hold it. Contract your abs to tighten and support your core 3️⃣Hinge at the hip and allow them to shift backwards, lower your torso forward. 4️⃣Keep your knees slightly bent. Descent should be relatively slow and smooth, lowering your torso down as far as possible while stretching your hamstrings and glutes. 5️⃣Maintain a ‼️NEUTRAL SPINE ‼️the entire time 6️⃣Concentrate on contracting your glutes and hamstrings erecting your torso up to the original position. 7️⃣Exhale your breath as you lock the rep out at the top. 8️⃣Repeat for desired number of reps. - #deadlifts #hamstrings #workoutoftheday #stifflegdeadlifts #posteriorchain
“BUT I JUST WANNA TONE.”
This is one juicy back exercise. If you’re anything like I was in the past and have a hard time keeping your form throughout pulling movements, then I present you with this challenge.. - Film yourself next time you do rows. From the same angle as this video, side on. If you notice yourself slowly standing up through the movement, you fail the challenge. Go back and start again, the weight you selected was too heavy. - I challenge you to keep your chest down, abs on your thighs and your shoulder blades in line with or even better, BELOW your tailbone. - I saw this movement a few weeks ago on my man @coacheugeneteo ‘s page. One of the few IG’s I go out of my way to keep up with. - Try this one out next time you train back & let me know if it makes a difference for you!
Let go of the idea that every day needs to be at a hundred miles an hour. Screw that. Instead, take some time to reset without the feeling of guilt, and know you’ll come back better & more focused than before.
Guilty as charged.
Front squats with a bar have always been a pretty awkward exercise for me, it requires a respectable level of mobility that my body and old man wrists just aren’t up to 👴🏻 - So as an alternative, DB front squats with my heels elevated have been a go to on leg days. Having a plate underneath your heel allows for a greater range of motion and also emphasizes the quads more. I also like to keep the tension on the quads by not locking my knees out at the top. - I first saw this exercise on @smith julian ‘s page and have been utilizing it ever since. Try it out and let me know what you think ✌️