Throwing it back to my first 10km race of the season at the Forest Trail in August; it was a tough day from the blazing heat to the constant acid reflux. I placed 6th female but I knew I had so much more left in the tank.
Another 5K tempo in the books today, I managed to hit a 4:38 and 4:22 min per km which has installed all the confidence I need for next Sunday. My race tactic has always been to start out steady and ramp it up in the last 5km but I know if I want to hit that sub 45 minutes I need to maintain a faster pace. 🗯
With only a few training runs left before the big day, I'm also focusing on eating a little cleaner and drinking a lot more water. Everyone wants to go out with a bang and that's exactly what I'm working towards.
#fitfamuk #running #cardio #nike #l4l #fitgirl #fitspo #runninggirl #throwback #fitblog #motivation #trailrunning #raceday #competition
I have really struggled with motivation and negative self talk lately so I'm am trying my hardest to focus on how far I have come rather than where I "want" to be.
These pictures are nearly 3 months apart and I'm happy to see I'm slowly taking on more definition and my legs are slimming down ever so slightly. .
I've changed my workouts a little, by adding two 30 mins of fat burning cardio twice a week as well as my normal queen team circuits.
Anywho have a wonderful Tuesday 💕
#Queenteam @queenteam @alexia_clark
Happy birthday to my best friend, partner in crime, and baby daddy @jameslawlor1981.
(For the entire 3.5 weeks I was in hospital, this man never left my side. He held my hand through every surgery and was both mommy and daddy when I was too weak to mommy. He was there for every feed and every nappy change and never once complained, even when he had to get up in the middle of the night to help me to the loo.) I could not be more grateful for all of the unwavering support and encouragement you’ve given me along my journey to motherhood and continue to give me. You’re a wonderful father and just the kind of man I want Sebastian to grow up to be. We’re so lucky to have you.xx
• “ I’m So Wavy “ 🎶
- 4I Elementum Asymmetric Vest (removable hood)
- 4I Elementum Jogger
- BE Nocte Prometheus Shirt
- BE Gemstone Bracelet
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At www.engineered-life.com (Link is in my bio)
A little reminder to listen to your intuition and go after the things that really make you happy. don’t get trapped and distracted by what others expect of you. you are your own person and deserve to go for whatever it is that fulfils you. happy Tuesday 💛xo
IT'S NOT ALWAYS PRETTY
Had time off (10 days) to recovery from a respiratory infection, and help look after the boy and girl when they got it. Remi was in hospital for a day and is on mend now.
3 x 8 at squats and bench, plus supplementary.
I was knackered after 2nd and 3rd set of squats (120, 122.5, 125kg). Breathing with recovering lungs is hard. 5 x 3 pause squats after (beltless)
Bench I kept at 85kg, and had to bail on last set at 7 reps. (Shown in vid). Did some floor press, weighted chins and bent row, too.
lever belt and sleeves.
#fitfam #fitfamuk #fitover40 #ptlife #gymlife #squat #squats #bench #powerlifting #powerliftingtraining #weighttraining #urbanlifters
Some 3 count pauses from the weekend. Operation big bench is now underway and I can't wait to see the result! @ty.stp
6+ weeks out
135kg Bent Over Row for sets of 4 reps. Form isn’t perfect but this heavy lift is about breaking down them muscle fibers with weight👌
When I go lighter in weight and higher reps later on in the week my form is on point in order to get them muscle POPPING!😉😎
2 weeks left to bulk and then its winter shredding for Thailand in January🤪
I’ll tell you what- being rewarded does not get old! 🎉 Now I’ve been invited to be a part of an exclusive test group for a new program and I even get to extend the invitation to my clients!
Its a short 4 week program that focuses on strength, agility and truly just improving your best. We start next week and will be done before Thanksgiving 🦃
This is such an honor! And exciting opportunity! I never realized that I would get to reap so many benefits when I started this journey 1 year ago and I am just so thankful that I did. Anyone who is interested in experiencing this with me is welcome to join ❤️
I saw the one and only @dsomerset1
doing am exercise called a truck driver. The truck driver involves balancing on weight plate with your hands and rotating the plate without any other support.
Terrifying yet brilliant.
I like my clients to have intact wrists and faces but also to look and feel badass so (I think, please correct me if I'm wrong) I invented the LANDMINE TRUCKDRIVER to introduce the movement pattern without a genuine fear for your own life.
Thanks to @karenbart
for being the guinea pig!
#core #fearofthecore #truckdriver #fitfam #fitfamuk #icantbebotheredhashtagging #gains
When working with clients, I often notice a dip in motivation.
Results start to slow down, I don’t hear from them as frequently and they just start going through the motions.
Now, when we get to this point, how do we overcome it?
Personally, I like to remind myself of why I started in the first place - a performance goal, to get fitter or to lose weight - they’re all pretty common goals.
Once you’ve picked a goal, make it more specific. You want to lose weight - how much? What dress size do you want to end up at? When do you want to do it by?
Performance goals - do you want to be able to squat 100kg? Do you want to be more efficient in a sport?
Fitness goals - do you want to see blood pressure reduce, be able to run up the stairs without becoming breathless or to run your first half marathon?
Pick a goal. Pick a time frame. Get your head down and work until you make it happen 👊🏻
Without a clear goal, you end up doing things for the sake of it. Nothing has a purpose. So you’re far more likely to sack it off.
Constantly remind yourself of why you’re in the gym and motivation will be the least of your worries 😌
We don’t just want to help you reach your fitness goals – we want you to have the best possible experience getting there.
💪 this is my transformation from skinny and beardless to not so skinny and bearded 🤣🙈 difference between pictures is about 10 years i believe (at a rough guess) left picture was when I started training and right picture was more recent.
I didn't really take gym as serious at the start, well nowhere near as much as i do now. Being naturally very skinny and lean I didn't think I'd be able to really get strong or big. The more i got into training and started to see slow results, the more I took it serious. When I became more consistent about the whole process of training, is when I started to really see good gains in size and strength. Anyone who ever asks advice on training etc my number one thing I advise is always CONSISTENCY along with time of course and grow a beard 😝😝 (increases lifts by 28%)
I was that person in the gym that was kind of shy and worried about what others said etc until I decided to not give a shit about them and just do my thing and surpass them quietly in the background. So anyone who finds themselves in a similar situation, just ignore it, do your thing quietly in the background and leave them behind, while you overtake them and shut them up with actions. (P.s don't be one of them nobheads in the gym, who puts people down for trying, why not help them...?)
Anyway time for some pre workout food...🐷😝 enjoy your day grammers 👌😝💪
#transformation #motvation #gymmotivation #inspiration #dadswholift #dadswithink #gym #gymlife #ukfit #ukfitness #fitfam #fitfamuk #ukfitfam #tattoo #tattoos #instatattoo #inkedup #inkedandfit #beardandtattoos #instagood #bodybuilding #ukbodybuilding #strong
“Weight lifting makes you manly” “I fOlLoW iNsTaGrAm WoRkOuTs”
A few examples of the BULLSHIT women are taught to believe and follow about weightlifting and what actually works. My journey has been far from pleasant but to be honest, to see these two photos side by side and know its me at different periods of my life is mind boggling. I mean, I was “that” girl when I first started the gym believe it or not. Watching girls go on the step machine doing this weird kung fu type shit that apparently made “dem glutes grow”. I’ve tried every single thing on this internet that is instagram worthy to give me that sculpted physique with the chizzled abs and the butt to die for. Been there, done that, have the t-shirt for it. .
So what am I doing now? Lifting heavy ass dirty weights and loving it. No magic pills or diets, no weird ass workouts thats looks like a scene from The Matrix. Want real results? Eat, train dirty, rest and enjoy the process. Progress takes time, and results will eventually turn up if you’re patient enough. And remember - enter the gym with mental strength as well as physical. Combined, nothing will stop you.
E X C U S E S
R E S U L T S
Keep on track guy's remember its a journey not a sprint. As long as you're giving it your all staying on track with your diet and lastly being patient then the results will come.
Consistency is key 🗝
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So not my usual kind of photo... BUT one I am massively proud of 🙋🏼♀️ yesterday I took part in @northdevonhospice
Mission:Unbreakable - a 10K military assault course which involved wading through ice cold streams, jumping over fire, crawling through mud and running up the biggest hills I’ve seen in my life 🏃🏼♀️ and I did it!!!! It was so much fun! A warm shower has never felt so good 😅 #missionunbreakable #missioncomplete #northdevonhospice #10k
This stuff is an absolute game changer 🤤 it transforms my porridge into the sweetest most amazing breakfast EVER 🍯 perfect for this time of year 🍂 try it, you won’t be disappointed 👊🏻 @myproteinuk