I have had a lot of conversations with female gym members, and there is definitely a trend...
Many will only use cardio equipment and classes, which is great! BUT they are missing out on a lot of useful kit, especially when it comes to building shape and tone.
Weights are scary!
It can be very intimidating and also very scary when your not sure what your doing or even what to use.
So here is my weight start up shortcut!
4 simple enough but very beneficial exercises and pieces of kit to get you going.
If your struggling with weights and maybe this is down to the reasons above, why not drop me a message and i will help get you started!
#pt #chester #coaching
Upon my return from Ibiza, it’s now also Deload Week.. so here’s an old video of my with *attempting* to look like I lift moderately heavy stuff☝🏻
🔹 You’ve all seen me complain roughly 362929 times when it comes to Deload Week. It’s Soul-Destroying, but I understand it’s importance. Plus after doing 35,000+ Steps every day in Ibiza with minimal sleep, I’m pretty sure my body need a recharge🤣
🔹 Anyway, Deload Week is also an opportunity to reflect on the Good and the Bad stuff from this first Gaining Phase blocks. If you’re in the game for making some SERIOUS improvements to your Physique, you need to be asking yourself these questions at the end of a block👇
💭 Which exercises did I progress the most in?
💭 Which exercises didn’t I progress, and need to be changed?
💭 Could I better execute certain exercises?
💭 Was I as on point with my Nutrition as I need to be?
💭 Did I prioritise Sleep and Recovery enough?
💭 Did I manage my stress well?
💭 Do I have the right balance of Physique Work and Social Life, or do I need to change that?
💭 Can my Training Environment be improved? (Training Partner, Music, Gym Choice etc)
🔹 This week I’ll sit down and ask myself each of those questions, and walk away with action steps to take into the next Training Block. If you’re wanting to relentless improve your results, whether it’s Fat Loss or Muscle Gain..
👨🏻🏫 I suggest you ask yourself these questions regularly too☝🏻 (and be honest too)
GVT + extra cardio sessions = super shreds ✂️✂️✂️ In the planning stage of my next gaining phase, just trying to figure out the optimal split that’ll fit in with my current lifestyle so I can maximise the winter gains😎 what’s everyone’s favourite split?
Do you take on too many things and sometimes get overwhelmed?
Keep believing no matter how tough things get. Stay in that zone and take one moment at a time. You can’t do everything but do small things constantly well and they will eventually add up to big success! If you can’t get something done right away does it actually matter? .
I cannot wait to get on that stage again and get into some classic posing! You better believe I will be in the zone on that day 😊😊
I could have had every obstacle thrown at me this prep.
But let’s talk about that later.
17 days out, fuck weeks there over.
24 days out from the British finals.
This one is not one your going to want to miss..
Stop complaining - Start changing.
Absolutely brutal session with one of my clients we went hardcore so hard I had to make 2 parts to this movie.
I urge us all to find a weakness and make it our strength.
We are going hard because we know what we want and we won’t stop until we get it.
BEING FAKE IS NOT ATTRACTIVE!
Are you always copying what other people do?
Do you copy their clothes?
Do you copy their ideas?
Do you copy and imitate what you see others do?
Do you try to be what you think people want you to be?
The thing about taking these kinds of actions daily is the detrimental damage you will inflict on your self belief you see if you are always copying people then these are the messages you are subconsciously sending to your brain
"I am not good enough"
"I have to copy because I have no ideas"
"I have to imitate so that I fit in and will be accepted "
"I want to be like someone else "
"I have to copy others I am just not good enough "
Lack of Authenticity kills attraction and self belief you do not need to be like anyone else do your own thing.Be yourself because as we all know being fake and trying to imitate other people never works out.We are all individuals with different talents and abilities if we pretend and emulate others.
We lose the following things:
Whatever you choose to be in life choose to be yourself.
Because pretence can never be consistent and the truth will be revealed in the end.When we lie to others we still know the truth.
BE AUTHENTIC AND TRUE SO THAT YOU CAN LOOK IN THE MIRROR PROUDLY AND LOVE YOUR SELF
AUTHENTICITY IS ENDEARING AND COMMANDS RESPECT.
LET PEOPLE LOVE YOU FOR YOU REALLY ARE.
#editorials #londoncalling #londonphoto #londonlife #londoncity #mensstreetstyle #londonfashionweek #ladiesoflondon #londontown #londonpop #londonmua #londonlife #london4all #datingtips #geordieshore #londonbridge #londonmarathon #designerdress #londongirl #madeinchelsea #relationshipadvice #londonmakeupartist #womensshoes #londoners #londonmusic #londonstreetart #asosmarketplace #towie #dresses
Post pull session last night, safe to say the fat loss phase is definitely showing now 👏🏼.
It’s a very strange feeling knowing I’m going to be committing to a very long gaining phase soon 🤔.
IM EXCITED 🙋🏻♂️ to start setting performance related goals, and actually see my log book numbers improve drastically. It’s also a very exciting thought thinking about how the improvements will look when I’m sorted down next year!
HOWEVER, on the flip side 🙄 I can see how it’s a very daunting thought to know I’m going to have to get out of shape, after being relatively lean for so long this summer 😰 I feel like this is a battle a lot of people face when entering a gaining phase.
The way that I plan on combatting it is ..
➡️ Setting performance goals and making sure I always have new ones. This will keep me focussed throughout the offseason.
➡️ Not fucking it and instead, making slow increases with food, so I don’t gain silly amounts of body fat straight away. This will actually leave me in a better place when it comes to prep next year too 👏🏼.
➡️ Finally, accepting that this is what I need to do to make improvements, and be better next time round. That motivation is enough for me 🏆.
#pullday #fatloss #diet #physiqueupdate #teamconditioned #bodybuilding #classicphysique #physique #aesthetic #diet #healthy #gym #igfitness #fit #shredded #fitfam #workout #macros #contestprep #mensphysique #ukaesthetics #instadaily #muscle #ukfitfam #fitstagram #fitnessmotivation #motivation #fitness #instafit #cardio
Stop comparing apples and oranges and try our new pearish recipe. Our Gorgonzola Pear Pizza makes a perfect meat free dinner!🙌🏻 Serve with walnuts, oregano and some balsamic vinegar. Please let us know your thoughts! See the link in bio for the recipe #MagioniPizza
3 weeks until #ribbf
Do you know someone who struggles to stick to a diet? Maybe this will help them! 💪🏽
1. Low calorie snacks - are a god send and if you fit them into your calories for the day they have a place. This doesn’t mean you can eat unlimited snacks, because remember it’s about calories in vs calories out. .
2. 0 calorie additions - adding sauces or skinny syrups to your foods to make them tastier will leave you more satisfied if your food is “boring”.
3. Know the menu when eating out, tweak it and use it to your advantage. Something like a Nandos pita + peas will have half the calories of chicken thighs with chips! DM me for my Starbucks menu hacks 🤫
Know when your calories are too low! - this tends to be when you’re in more than a 500 calorie deficit. From experience the results may be great, but it’s not sustainable long term and chances of binging and the cycle repeating itself are sky high!
Hopefully this helps some of you.
What are your menu hacks?
🔥 TANNED LIFE 🔥
Secondly, training is slowly but surely getting back on point. Recently increased the intensity of my workouts and it’s starting to show through mass and definition gains 💪🏼🙌🏼
Although my legs are defined and in decent shape they are behind where I want them to be. Over the last 9 years I’ve had 5 surgeries on my right leg alone and countless recovery months has hampered progress which is still on going buuuuut slow progress is still progress regardless 🙌🏼💯💥
A very unrefined 120kg for 3... I was so tired at this point in the workout 😂
A serious pump was achieved yesterday in the gym. Training back and biceps are probably my favourite combination to train at the moment.
New video dropping this evening. Go watch the last video if you haven’t and make sure you like, comment and subscribe.
“DONT SQUAT AND DEADLIFT TOO HEAVY/FREQUENTLY BECAUSE YOU’LL END UP WITH A BLOCKY WAIST!”
Erm... I call bullshit 🙈💩
Squats and deadlifts have actually been PROVEN to not even really target the abs/oblique muscles that much (if at all 😳), so the belief that you’ll get a blocky waist from them can be squashed right here 🙂🙃
What probably will give your waist that ‘blocky’ look though is directly targeting your abs/obliques via resistance training (I.e Russian twists and side bends), as this will grow those muscles, and make your waist appear wider. So stop being afraid of heavy squats & deadlifts and get lifting girls! 💪🏽🎀
#squats #deadlifts #girlsthatlift #gains #strengthtraining #strongwomen #strongnotskinny #bodybuilding #powerlifting #ukfitfam #ukaesthetics #legday
Check in this morning with carbs up and cardio minimal, my lowest weight this morning sitting at 49.7kg...and today marks the day...cardio got dropped...completely!! That feeling when your 12 seconds in to a fasted cardio session and your coach tells you to get off...😝 PRICELESS!
Off to see the big man @team_lrf
this afternoon to put my wheels in action! 💪🏽 today’s gunna be a goooooood day! 😁
No squats today just isolation work... focusing more on muscle contractions and time under tension. Although I love a squat it's good to mix it up 😎
counting down the days 👌👌🙌💪 #ribbf
My first coached off season is underway 🙌🏼
I’m proud of how far I’ve come in 7 years of self-teaching and self-coaching but there comes a time where you gotta admit you need some help 🤷🏼♂️
I’ve contemplated getting a coach for a while now and that gave me a lot of time to study all the potential candidates, but one guy stood out from the crowd. 🧐
Results, knowledge, dedication and the calibre of clientele meant that @team_lrf
was the man for the job. I’m VERY excited for the next 10 months in this team. You know what I’m going for next year. 💳
Let me flip this a second....Joining and going to the gym is the great part!
BUT it doesn't matter whether your kitted out in the latest gymshark gear,
repping under armour head to toe,
Or wearing the freshest beats headphones...
Not forgetting a love island themed bottle with your name on it!
It is what you do in the gym that makes all the difference!
New treads, it doesnt matter as long as the work you are doing is effective!
#truthhurts #personaltrainerchester #chesterpersonaltrainer #puregym #puregymchester
Will it ever get easier leaving this damn place..
Back in the UK after another incredible (and totally last minute) trip to the Promised Land, and despite only really being in Ibiza for 3 days it’s hit me in the feelz again.. 💔
Funny thing is though.. I nearly said no to this. The reality of being self-employed and running my own business, is that I constantly feel like I should be ‘hustling’, and any time away not spent working on my business makes me feel like I’m going backwards. Couple that with the fact I love my work.. you can imagine the struggles that go off in my head🤣
But one thing my parents have always drilled into me is that no matter what, life is about having fun. And while I wouldn’t even class my work as actual ‘work’, taking time out from business to enjoy some down time and do spontaneous fun stuff is good for the soul💆🏻♂️
One thing I’ve got to remember as well, is that the whole reason I branched out into Online Coaching, was to do exactly what I did this weekend - be able to hop on a last minute flight, and still be able to control my business wherever I am. That, is what motivates me to keep growin’ and hustlin’ every single day✈️☝🏻
Anyway, was so good to have a little downtime before the End-Of-Year madness begins.. with the next SM Shred opening up this week, and beginning work on a new project for launch in November / December time, it’s time to hit the ground running and continue the journey. Life is pretty ace right now, but I’m not stopping here🤪
PS: If anyone is in Ibiza next week, please locate my head for me - last seen flying around DC10 last night during Marco Carola’s set🤯
Was short for time tonight so did the @c.t.ali.fletcher
Armed Warfare arm workout!
Warm up - 1 superset 10x10 Triceps Pushdowns & Standing Biceps Cable Curl 10x10.
1. One Arm Dumbbell Preacher Curl 2 x Failure each arm.
2. Seated Triceps Press 4 x Failure.
3. Incline Inner Bicep Curl 2 x Failure (Video)
4. Triceps Dumbbell Kickbacks 2 x 40 each arm.
5. Chin Ups 2 x failure.
6. Decline Dumbbell Triceps Extensions 1 x 20 Pyramid set working up to 100 reps going down the rack.
#TeamSamson #BeSamson #BeDifferent #ctfletcher #ArmedWarfare #viens #pumped #vascular #growmuthafucker #isymfs