built.by.beth

Overloading your muscles created change in the formation and grows new muscle fibres making them bigger, stronger and creating muscle tone.

This exercise got me thinking about how we overload our muscles.

- heavier weight often leads to smaller range of motion meaning you will be overloading your muscles but not through there full range of motion...often meaning to don't hit the full muscle...it will still make a change but is it that functional?

- lighter weight often means you can take your motion further and hit the muscles that work at the end of the motion perhaps making you more agile and functional in the everyday

- both do a job but sometimes it's worth remembering that heavier weight isn't the only way to make changes and build muscle and that's ok

This pendulum swing matching certainly made me feel humble 😂

- focusing on range of motion, speed and time under tension can all play a part in building muscle and making changes to your body composition.

If you want to know more drop me a DM or ask below

P.s. Two posts in one week! At the moment that's a win 🎉👶

7 changes to my lifting programme postpartum 🤰🏋️‍♀️🤰

📣 Start - with stronger intensity moves. Anything that's a full body compound move and takes a lot of PF, core and mind to muscle focus sits at the start of my workout.

🏋️‍♀️ Heavier Weight = More Stability - Heavier lifts need to feel stable and supported

🏋️‍♀️ Less Stability = Much Lighter Loads - Relearning and rehabbing my pelvis amongst other lighter weighted moves...

🧘‍♀️ Breath - Working with different breathing patterns during different lifts to support my pelvic floor rehab.

😳 Pressure - When I breathe focusing on where the pressure is and adapting this with each move (avoiding bearing down into my pelvic floor)

🏃‍♀️ Positioning - Focusing on my movement patterns and tweaking them to support rather than put undue pressure on my PF.

🍎 Core - slowly building my core muscles back up so i can increase those bigger compound lifts more with a strong core 💪

📸 It might look like i've snapped back into pre baby training but in reality ive changed my training significantly due to my pelvic floor and abs needing to strengthen and still some instability due to relaxin still being present due to breastfeeding (particularly noticed in my hips & pelvis).

These are really focused on how i've assessed my bodies needs...each person's journey through birth and postpartum is different and needs unique support. Feel free to ask away below or in my DMs if you have a question about getting back to exercise.

Turning 36 had me a feeling a bit meh...ive always felt pretty young and all of a sudden I was "the wrong side of 30" i kind of ignored my birthday until yesterday feeling like maybe i wasnt that important anymore 😂

I've had a baby, amazing of course, yet it has certainly changed ever aspect of my life, and at times i've felt a little lost in myself... i left a 'successful' career fully behind last year to focus my attention on supporting women's health and fitness but day to day sometimes i struggle just to keep the house feeling liveable...

It's certainly been a time of questioning my decisions and at times I've felt overwhelmed by this new parenthood juggling act and quite down at times, i let myself get quite bogged down by feeling negative the last couple of weeks but ive heard two things lately that have really resonated that i'm focusing on and marking this with my birthday seems a useful time to go for them 👊

"Only you are responsible for your own happiness" im going to focus on doing what makes me feel happy and making this a priority, even if sometimes that means saying no or having difficult conversations.

"Live your life with gratitude" not just being grateful for the good things but gratitude being part of your life even when things feel tough and just feeling lucky I can do the above as much as possible ❤

Hello 36 you're not so bad after all ❤❤❤ N.B. this is a week late and i have no photos by myself anymore

🏋️‍♂️GIVEAWAY🏋️‍♀️

To celebrate the launch of my online fitness packs and get you set up for summer i'm giving a lucky winner and a workout buddy free access to my online fitness package 💪💪💪

All you need is a 2m of space, a kettlebell or 2 x dumbbells. Workouts can be done at home or in the gym and are suitable for all levels.

💪The winning pack includes💪

⭐ 2 x filmed follow along full body strength workouts (45 mins each)
⭐ 1 x follow along hitt workout (20 mins)
⭐ 1 x follow along stretch & mobility workout (20 mins)
⭐ A Weekly Workout Plan
⭐ Weekly Progressions to build muscle and strength and see changes.

(To be completed over 4-8 weeks)

Nutrition & Lifestyle Tips including:
⭐ Nutrition Advice Sheet: Supporting your goals
⭐ Activity Recommendations
⭐ Stress and Sleep Recommendations

You will receive 2 packs each worth £30 for you and your friend.

PLUS 📣🙌💪📣
What's App / Message Support from me for your programme - I will be your chearleader!

❗❗HOW TO WIN❗❗

👍 Like this post on Instagram
👍 Follow me
👍 Tag a workout buddy
(you can tag more than one)

❗❗EXTRA ENTRIES❗❗

👍 Share in your story for 3 x extra entries tagging .by.beth and using the hashtag
👍 Save this post for an extra entry

COMPETITION STARTS: 21st March
COMPETITION CLOSES: 31st March 11.59pm GMT
WINNER ANNOUNCED: 1st April

🏋️‍♀️🏋️‍♂️🏋️‍♀️🏋️‍♂️🏋️‍♀️🏋️‍♂️🏋️‍♀️🏋️‍♂️🏋️‍♀️🏋️‍♂️🏋️‍♀️🏋️‍♂️

If you'd prefer to purchase a pack and get cracking head to the link in my bio.

Packs are dispatched within 24 hours of purchase to your email address and all accessible online and remotely.

T&Cs
❗This giveaway is in no way sponsored, endorsed or administered by, or associated with Instagram
❗You must be over 16 years of age to win this competition
❗Giveaway is open worldwide 🌐

Well I've been a bit quiet on here lately...getting used to the third trimester and generally trying to find balance when my hormones and energy levels are constantly fluctuating.

I couldnt have got through this year or this pregnancy with out this 1 man support system - who in current circumstances has really had to take it on.

It's been quite up and down to say the least for us both but I am so grateful for all the washing up, cooking, hoovering, bath running, emotional support, love and pushing me gently to follow my dreams ❤ ive finally got there 🤣

was ill this week and if there is one way to realised how much you take for granted in a person its for them to be wiped out and in bed for the week. So glad you are on the mend now and here's to the next 7 years as a family of 3 ❤❤❤

Here's a seal....well just because I spotted it on a walk and it made me smile...

A lovely distanced walk along the undercliff pass really blew away the cobwebs and seeing a friend was the best medicine...

I had a proper coffee and felt like I talked a million miles an hour - has everyone felt this when they actually see someone outside of their household! 🤣

Today I'm off to asda and then a walk to keep my mind fresh.

Brighton friends...have you discovered a new favourite spot? I need walk inspiration 🚶‍♀️🚶‍♀️🚶‍♀️please write your recommendations below 🙏

PREGNANCY: Reflections on the second trimester...swipe to see that bump grow 😬 3 min blog post... https://www.builtbybeth.co.uk/blog/pregnancy-reflections-on-the-second-trimester
⭐
There is so much to say about all the changes to my body, weird wonderful and gross...yes moles and p**p 💩 come into it... I'm really covering all the ins 🥙 and outs 💩
⭐
I cover my feelings about the baby, movements, and my personal experiences with my physical and mental health too during this time
⭐
Please take a minute or 3 🤣 to read if this stuff is of interest or to compare your own experiences 🙌

Did you have any odd symptoms in pregnancy?
⭐
P.s. looking at these photos makes me a little nervous about my belly growth speed over the next 12 weeks! Ekk!
⭐

📖 5 MIN READ 📖 New blog post: Shining a light on being Pregnant in a Pandemic:

https://www.builtbybeth.co.uk/blog/pregnant-in-a-pandemic

Do you resonate or have any other tips and advice to share? Please drop them below ❤

I wrote a long awaited (well in my mind) new Blog Post about my experiences of being pregnant as a first time mum this year. These are totally my personal experiences. I hope sharing them can help others experiencing similar to be feel less alone at this time and through their own experiences of loss, pregnancy and more

➕ there is a list of resources I've found to help feel a sense of community too.

trigger warning: does contain honest thoughts and feeling about miscarriage and pregnancy ❤️

❤️❤️❤️

January Update: Classes and Personal Training.

Sadly face to face personal training inside isn't possible at the moment and has had to stop due to Tier 4 restrictions.

Options for continuing:
Personal Training continues over Zoom or in person outside in daylight hours: I offer different packages and rates on my website which you can view here:

🌐 https://www.builtbybeth.co.uk/personal-training
💪
Fancy a chat to find out more: book a free consultation with me today.

🏋️‍♀️
Strength based classes are available over zoom at the following times and are all 45 minutes:
Monday 12.45pm
Thursday 7.30am
Sunday 9.30am

They start tomorrow and if you want to join and haven't oractices with me before I am offering a free trial class in January with the code BUILT1

🔗
Book here:
www.builtbybeth.co.uk/bookings

Any questions feel free to ask away below or drop me a message.

Sharing a little Christmas workout joy for you today.

This is a great strength/hitt workout to get your heart going this xmas and boost your mood....we definitely all need it right now ❤❤❤

Feel free to wear a Christmas hat or dress up as a reindeer to feel more festive.

Total workout time 20 minutes: perfect for a little heart raiser to feel good....all you need is a dumbbell or kettlebell, a step or a sofa will do and a pair of light weights (or 2x bottles of wine 🤣)

Let me know how you found it ❤...Christmas playlist is in my story 🎄🎅🤶🎄















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