Working on turning these shoulders into boulders. I would usually incorporate these movements into a push session however got to prioritise them weaker areas to bring them up 🤙🏻 (Don’t forget to SWIPE & SAVE for later)
Seated DB Shoulder Press 4 X 12,10,8,6
Single Arm Hammer Strength Shoulder Press 3 X 10 Each Arm (Keep Tension On Opposing Arm)
Heavy Partial Seated Side Raises 3 X 10 Superset With...
Light Standing Side Raises 3 X 15
Laying Rear Delt Flys 3 X 16 (8 Reps Hands Facing Sideways, 8 Reps Hands Facing Forward)
1 92 minutes ago
Starting using the safety squat bar this bulk. As my shoulder is not 100% yet I have been loving this variation since I have put them into my split. Went for 4 sets 8-10 reps today and I fairly felt it on my legs afterwards. Taking a rest day tomorrow. I never have a planned rest day each week. I just listen to my body and take it when I need it. -
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Nutrition catered to your goal
🏋🏻♀️GLUTES to WAIST ratio🏋🏻♀️ Finally starting to lean out a bit whilst I’m on @madeleychloe#4WeekBodyBlitz . Weightlifting isn’t really the type of exercise to do on it but I can’t help myself! Yes I want the #SummerBody but I also want to keep the #glutes whilst shrinking the waist 👙
Today was #LegDay down at @reinventionfitnessderby where I was #CaughtOnCamera so I may as well share it; swipe 👉🏼😂 That’s the benefit of independent gyms.... they’ve got PERSONALITY! I only go to independent ones and that’s the main reason; sharing my time between @reinventionfitnessderby , @gymunity_ and then occasionally having to use the ‘shoebox’ at work 🤣
‼️READ THIS ‼️
⚠️ Okay, now I’ve got your attention, let’s talk about Fascia! ⚠️
✨What is fascia I hear you ask?
✨Well it’s is a band or sheet of connective tissue, primarily collagen, beneath the skin that attaches, stabilizes, encloses and separates muscles as well as other internal organs. It is found all over your body and is a web like structure.
💥 Why is this important you may be thinking?
💥 Well it is vitally important because it is the thing that gives you that “stiff” feeling in a morning or when you’ve been sat down for a little while.
⚡️ Fascia is restricted due to various reasons, such as incorrect posture, trauma (physical and emotional), surgery, and lack of, or repetitive, movement; to name just a few.
⚡️It dehydrates, becoming a sticky matted mess of a web, shortening and hardening (Just like a muscular ‘knot’). As a consequence, extra tension is further placed on adjacent structures, such as joints, organs and ligaments; more collagen fibres then lay down to help deal with the strain. The density of the hardened fascia increases (The ‘knot’ gets bigger) you feel stiffer.
⚡️ Restricted fascia can cause aches and pains, imbalance and discomfort.
💫 What can you do about this?
💫 Well luckily for you, you can do simple things like keeping hydrated, stretching, foam rolling, eat well and rest! You can also have a massage 💆🏼♀️ but that isn’t essential!
💕 Look after your body and it will look after you! 💕
💕 Obviously this isn’t the whole picture with Fascia, just an overview, if you want some interesting reading I’d suggest looking it up, or watch Gil Headley’s “the fuzz” speech on YouTube! 💕
The plank is THE best core exercise. It’s a body weight exercise that we can progress without adding weights. It builds muscles like shoulders, tricep, forearm and chest. They might even reveal your six pack of your body fat percentage is low enough.
From head to toe ☑️look down & relax your head
☑️Elbows directly BELOW shoulders
☑️squeeze glutes ☑️squeeze quads
☑️toes on the ground 🚫looking up will put pressure on your spine
🚫elbows too far forward
🚫bent back (not having a neutral spine) will put all the pressure on your back instead of the core
🚫bent knees ➡️DadBod to DadFit✔️
➡️DM us now and change your life📲
📆21/90 rule still applies📆
Suns out guns out... cliche I know butttt suns out this weekend! What are you guys up to?
5 2716 minutes ago
I’m back home and the dogs are keen on my food as per 🐶
Dinner tonight after a long day of travelling is low calorie macaroni cheese with spinach, garlic mushrooms and peas 😋 now for a nice relaxing evening and glass of wine 🥂
Bloating, indigestion, burping and gas are common digestive issues people can experience after eating and immediately have them think they have a food intolerance but before you play doctor and self diagnose yourself, ask yourself are you actually chewing your foods?
Sounds simple but digestion starts in the mouth.
Mastication of food allows food particles be broken down into smaller pieces which are easier to digest. Chewing also kick starts digestive enzymes to be secreted allowing the greatest amount of nutrients be absorbed from your food. With that chewing your food thoroughly allows the food mix with salvia which contains antimicrobial agents that play key roles in preventing pathogens make its way to the intestines thus helping prevent dysbiosis.
Prolonged chewing of foods will also impact appetite by decreasing hunger through regulating certain hormones such as CCK, PPY, GLP-1 and ghrelin.
Are you using Instagram for external validation or a photo album 🤔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
In it’s simplest form Instagram is a photo album, your feed is an album of your photos. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
In it’s simplest form a photo album is a book of memories. However, that is not what Instagram is used for 🙈 individuals place a huge emphasis on the followers and likes they receive in search of external validation. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
An interesting point to look at here is... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Infographics on my page get 23% less likes and reach than photos of me, yet they are saved 100% more than photos of me. If I was using Instagram as a external validation platform I wouldn’t post infographics because they don’t get the highest likes and comments. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, firstly determine what you are using the platform for. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Secondly, this is a similar concept for “summer dieting”, it is that time of year where everyone is dieting for summer. But, why? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Because, when you are on the beach 🏖 nobody gives a fuck about whether you are in shape or not. No one! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
However, if you are like me and you just simply want to feel more confident and comfortable in your own skin that is slightly different. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
But, determine why you want to look good for summer. Is it that you want to post a photo to insta and rack up likes or is it the fact you simply want to feel more confident?
What a beautiful day ☀️ Came out of the gym absolutely dripping after a killer leg session, going to feel it tomorrow 😫
Didn’t get a chance to record so here’s today’s leg workout 🏋🏻♀️
🌸 Sumo squat
🌸 Sumo deadlift
🌸 Lying leg Curl
🌸 Hack squat
🌸 Leg extension
🌸 Hip thrust
Still have a few spaces left for tailored training & nutrition guides, hit the link in my bio or dm for more info🤗💗
6 20334 minutes ago
If your one of those people that doesn’t turn up to something that means so much to you, it defines your character, where you are and where you want to be. Weather that is your job, school, university, the gym, your hobbies/interests, whichever I that one thing or more than two things are that are important and significant to you and will shape your future. Sure there are days where we are unmotivated, feeling lazy and downbeat by the job that we’re in on a specific day or feeling discouraged by the thought of going to be gym, well here’s another thought, just think about your competition. Think about everyone else who is putting just as and even more effort, commitment and behind the scenes work where know one is watching and only you can see the evidence of your self as a person. Adapt and learn a strong work ethic, push your limits, learn and grow. There’s no limit on potential and hard work! 💪 #lakhvirmahalfitness#mensphysique#inspirationalquotes#ukfitfam#instafit#uk#personaltrainer#leicester#athlete