Mother of Spartans

Just a friendly summer prep reminder for those not fortunate enough to train with me (😄😁) That it doesn't matter how much activity you do if you're not keeping an eye on your calorie intake.

You DO NOT have to live in the gym, I don't, never have. Neither do my clients. I don't even train my clients from a gym!

Get your calories in check (I use my fitness pal) try eating no more than 2000 a day just as a start point and see where you could get to in 2 weeks.. you might surprise yourself with how long you stick to it 🫶🏻

hayton - Monday 6:30pm slot
1 x weighted timed wall sit
Weighted squats, 1 set only
Negative chins, 1 set only
Weighted negative dips, 1 set only
Negative body weight SS press ups

All wrapped up training in about 10 minutes total. ⏳️

Ali then logs calories intermittently and rests (no other exercise, gym or classes) until the following Monday at our session.

It will never cease to amaze me, training once a week and seeing the results my clients achieve! 🤩 aiming to be another stone down by Xmas 🥳

I force every single one of my clients to have progress photos regularly throughout the year, and here's why...

Your brain is fantastic at chatting sh*t. It will throw insane amounts of negativity your way regardless of the reality.
I myself am no different which is why I make them do this and really can help my clients through their journey.

On the left is from my Facebook memories today, 32 years old, the right is yesterday's training session nearly 38 years old.

My brain likes to convince me I've gained a lot of weight at times and I'm not "where I used to be". I don't actually weigh, so again, no facts just feelings about the situation. I decided to grid these images and as we can all see, there's a bit more size, but not in the way of unwanted size. A bit of a tan and colour always helps in general but aside that I think it's pretty ship shape!
However I still needed to take this step to show myself it's OK, it's not what I think!

For most of us our thoughts are rarely positive, we're rarely kind to ourselves. If you feel your mind can be similar to this then it's SO important to put things in place so you can actually see for yourself the reality of the situation 🙏🏼

P.s If this isn't yet more evidence of how effective training once a week is then I dont know what to say to you 😅

So the weather isn't helping an ounce, but a 10 day streak of food makes for some great visual changes, I've still got 4 weeks till the off 🛫 and I'm including weekends in my logging to get the excess shifted as much as possible! Still training once a week...its all you need 😎 you will NEVER out train a bad diet.. NEVER.

Another session ticked off today, same approach as always, one session each week consisting of 5 exercises in total, in the gym and out within about 20/30 minutes. That really is all it takes.
🎩🪄 6 week to lean up ready for Madrid✨️ 🇪🇸

Even when you struggle to get those calories in check, by implementing the correct training; that being strength training you'll still start to see some pretty impressive results 😎🤜🏻🤛🏻 huge well done!

You have to stop talking yourself out of it, the small efforts. You can lean right up in just a couple of weeks by simply
📝L O G G I N G C A L O R I E S📝
Resistance training alongside is a recipe for success sure. However if you just wanted to get started, get those calories in check, don't underestimate that small task!
💪🏻You can't out train a bad diet!🍔

Next time you're in your training environment do something for me, (and ultimately for you) scrap how many sets and reps you usually do. Just do one set, with each rep taking 10 seconds on each phase. Literally one set of as many reps as you can, if you're getting up to 10 reps, pop the weight up next time.

Let me know how much of a difference you feel in the effort it takes to do that one set over the 3/4 sets of multiple reps you usually do..

Send a message to learn more

Monday - Workout #11 this year, that's 11 x 20 minute sessions 13 weeks into the year..

I'm taking the hubby to Madrid in 9 weeks time for his birthday and I want to "lean up". That's lean up by my standards, what I consider to be my lean, for me.

Will I up my training? Nope, will I train more often or change up my routine? Nope..
I'll keep my calories to 1500cals a day and just make sure I'm training to failure with each of my 6 exercises. And that really is it 😎🤜🏻🤛🏻

"You must understand that the workout does not actually produce muscular growth. The workout is merely a trigger that sets the body's growth mechanism into motion. It is the body itself, of course, that produces growth; but it does so only during a sufficient rest period." Mike Mentzer

🪄 Workout time 1 x 20 minute session a week, rest time 6 days a week. ✨️ my client making easy work of the weight loss 👏🏽

When one of your clients sends you this.. 🤣 guilty 😅🙋🏼‍♀️