Weight lifting for Wellness. Personal Training. Online Coaching. Meal Plans. Customized Workouts.
25/06/2023
ONLINE COACHING
£120 for 4 weeks if you comment and share on your story (£150 normally)
1 face time weekly consultation
Bespoke Training Program,
Tailored Meal Plan/Calorie and Macro Split towards your goals,
Progress Tracking,
Watts App support.
Drop me a message if you'd like to sign up.
25/11/2021
🔻6 Weeks Transformation 🔻
Well done! 👏👏👏
Kate won the Christmas competition and she has absolutely smashed it during these 6 weeks.
She had put so much hard work in every session, her performance and strength has improved significantly hence great body transformation!
She said her energy levels have increased and she generally feels better since we started training and she decided to continue her journey until Christmas and see where it takes us.
Can't wait for further results!
On avarage Kate is on 1800kCal per day with macro split:
Proteins= 160g
Carbs= 155g
Fats= 60g
9 out of 10 you won't need low carb diet to transform your body.
Kate has lost 3kg, if I have put her on low carbohydrate diet she would have lost more but that would be only water weight since 1g of glycogen stores 2.7g of water and her body composition wouldn't really change that much and she probably wouldn't feel as energetic either.
Track your progress with photos, measurements, clothing size, weights you lift, not just your body weight as it fluctuates even tho you strictly follow your macros/meal plan.
That's due to inflammation levels, sleep deprivation, retained water, menstrual cycle, type of food consumed, etc.
Once again great work Kate!💪
14/11/2021
16 Weeks Transformation
Apart from amazing body composition changes his energy levels, strength and form has significantly improved.
Great job 👏👏👏
09/11/2021
Great effort from my client 👏👏👏
▪️Improved performance
▪️Increased strength
▪️Improved posture
▪️Lost fat
▪️Gained muscle
▪️Increased flexibility
▪️ Increased energy levels
One thing is the way you wanna look and my client has improved her body composition brilliantly. The other thing is how you feel and how you perform I am really proud of her!
Massive Well Done!
Journey continues...
Health is wealth 🙌
Buzzing with 120kg with my favourite lift!
Wouldn't make it if it wasn't for helping me out with the programme!
Also big thanks to for spotting me!
🔻8 Weeks until Christmas 🔻
Working hard or hardly working?
Drop me a message if you need someone to push you and help you achieve your goals, whether it's improving your health, performance or body composition.
It only takes 2 weeks to make or break a habit!
26/10/2021
🔻 7 Weeks Transformation 🔻
Great work from my client!
Stronger, improved form and texhnique, increased energy levels,
And the journey continues 💪
🔻 Exercise of the week 🔻
🔥Barbell Romanian Deadlift 🔥
Main Muscles Engaged:
▪️Hamstrings
▪️Gluteus
▪️Lats
▪️Traps
▪️Core
Cues:
▪️ Shoulders locked back (engage lats)
▪️Core tight
▪️Chin to your chest
▪️Push your hips all the way back (minimal knee flexion, maximal hip flexion)
▪️Push your knees out
Tempo:
Entirely up to you, however unlike conventional deadlift I like doing RDLs slowly, 3-1-1-1 (3 seconds down, hold for 1 at the bottom, go up on 1 and hold for 1 at the top as you squeeze your gluteus.
Good Luck!
18/10/2021
Really proud of !
🤸Results:
🔻Increased strength and stamina
🔻Improved form and texhnique
🔻Increased muscle mass
🔻Decreased body fat
🔻Increased energy levels
🔻Improved posture
The rest you can see you the photo!
How you feel tomorrow depends on what are you doing today!
Good luck with your goals everyone 🙌!
🔻Chest Dominant Upper Body Deload Session🔻
A. 1 and a half Incline Press 3/10
B. DB Decline Press 3/10
C. Lying Cable Chest Fly 3/12
D. Narrow Grip Pulldown 3/10
E. Prone Row 3/10
F. Shoulder Raise(lateral/diagonal/front) 3/6(18)
Really enjoyed this deload session with !
It's okay to take it easy sometimes when you feel physically drained but you still want to get your workout done. Instead quitting you might as well try deload. Slow down, drop the amount sets, shorten the time of the session, or extend resting period. Pick different exercises and maybe find a training partner, make it fun and enjoy!
6 exercises, 55 minutes 3 sets, you still get.
DM if you have any questions about deload/fitness/nutrition.
Good luck!
Have a great weekend everyone!