Ciara_duffycoaching

𝐂𝐥𝐢𝐞𝐧𝐭 𝐒𝐩𝐨𝐭𝐥𝐢𝐠𝐡𝐭 🔥

2.5 STONE GONE 💨

This client shows up twice a day!! Comes in at 7am to do fasted cardio on her way to work to get her steps up 🔥 Back in at 6pm that evening for 1:1 session with me 💪🏻 She is amazing does everything she’s asked and sticks to her plan 🙌🏻

Still goes out on the weekends and had a holiday In between 🤩 These pictures speak for themselves, the difference is incredible 🙌🏻 This is a 6 month transformation of dedication and commitment! You don’t achieve these goals in a month or two you need to trust the process 🙌🏻

3 sessions a week definitely will benefit you the most in the long run, with the right nutrition and high steps!

𝐃𝐌 𝐦𝐞 𝐢𝐟 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐡𝐞𝐥𝐩 𝐬𝐭𝐚𝐫𝐭𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐣𝐨𝐮𝐫𝐧𝐞𝐲 💌

𝟏𝟐 𝐖𝐞𝐞𝐤 𝐓𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧 🔥

One of my online girls smashing her goals over the past 12 weeks 🔥

She is such a hard worker does everything I program her🙌🏻

She sticks to her plan whilst still enjoying herself on weekends. You should be so proud of yourself you look amazing!

Another 12 week block signed up for 💪🏻

𝐃𝐌 𝐦𝐞 𝐢𝐟 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐡𝐞𝐥𝐩 𝐬𝐭𝐚𝐫𝐭𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐣𝐨𝐮𝐫𝐧𝐞𝐲 💌

𝐂𝐥𝐢𝐞𝐧𝐭 𝐬𝐩𝐨𝐭𝐥𝐢𝐠𝐡𝐭 🔥

7kg added between these two pictures which is amazing work 🤩

✨ Waist slimmer
✨ Glutes & Legs grown
✨ Stronger than ever
✨ Confidence growing

When bulking it can be very hard to get use to seeing the scales going up and it can be scary but you need to trust the process the results are worth it 🔥

Amazing work 🙌🏻 Enjoy your holidays 👙🔥

𝐃𝐌 𝐦𝐞 𝐢𝐟 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐡𝐞𝐥𝐩 𝐬𝐭𝐚𝐫𝐭𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐣𝐨𝐮𝐫𝐧𝐞𝐲 💌

𝐏𝐫𝐨𝐠𝐫𝐞𝐬𝐬𝐢𝐯𝐞 𝐎𝐯𝐞𝐫𝐥𝐨𝐚𝐝 📈

Progressive overload is when you gradually increase the below steps in your strength training program:
- add weight
- Add pauses
- Pulses
- Extra reps
- Rep and a half

Adding weight is the first step most people take to make an exercise more challenging. Adding even the smallest weights can make a big difference.

- If the next weight up is too heavy you can add the following steps into your program to help make you stronger:

Implementing a pause with each rep e.g. if you are doing squats add a 3 second pause at the bottom or for hip thrusts add it at the top.

Pulses are a great way of really feeling a burn! I’d usually add them in at the end of each set e.g. 10 Squats and on the last one stay down and do 10 pulses 4x10

If you normally do 10 reps on everything you do, challenge yourself and push it up to 15. On your last set go to failure this will make a big difference.

Add a rep and a half into your sets, this still only counts as one rep. For e.g. on the leg extension do one full rep to the top, lower your legs and only come half way up, back down and the whole way to the top again do this the whole way to the end of your set. Don’t drop the weight until your set is finished.

𝐈𝐧𝐭𝐞𝐫𝐞𝐬𝐭𝐞𝐝 𝐢𝐧 𝐰𝐨𝐫𝐤𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐦𝐞?
📞 DM for inquiries
💻 Coaching application in bio

𝐂𝐥𝐢𝐞𝐧𝐭 𝐬𝐩𝐨𝐭𝐥𝐢𝐠𝐡𝐭 💫

Niamh has been with me since January but over the past two months she’s been making unreal progress 🤩 She is so committed to her goals and gives her all every session 💪🏻

There is 1.4 stone off since the first picture, she’s worked so hard for these results and looks amazing 🔥

- Body fat has dropped
- Confidence has grown
- Strength is better than ever

Amazing work niamh you should be so proud of yourself 🙌🏻 Enjoy the holidays 👙

𝐃𝐌 𝐦𝐞 𝐢𝐟 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐡𝐞𝐥𝐩 𝐬𝐭𝐚𝐫𝐭𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐣𝐨𝐮𝐫𝐧𝐞𝐲 ✍️
𝐂𝐨𝐚𝐜𝐡 𝐂𝐢𝐚𝐫𝐚 💕

𝐃𝐫𝐨𝐩𝐩𝐢𝐧𝐠 𝐛𝐨𝐝𝐲 𝐟𝐚𝐭 👇

𝐂𝐚𝐥𝐨𝐫𝐢𝐞 𝐝𝐞𝐟𝐢𝐜𝐢𝐭
- To be in a calorie deficit you need to consume less calories than the amount you burn. Eat less, move more. If you consume more than you burn this is a calorie surplus.

𝐖𝐞𝐢𝐠𝐡𝐭𝐬 𝐨𝐫 𝐂𝐚𝐫𝐝𝐢𝐨
- You should train both for fat loss! Lift weights first and then do cardio after. When training cardio your body uses glycogen and fat for fuel. Weight training uses glycogen for fuel. If you train weights first this will use all the stored glycogen so when you do cardio after your body is forced to use fat for fuel and burn it.

𝐂𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐜𝐲
- Being consistent is so important! When training don’t change your workout everyday this won’t benefit you. Stick to the same program for roughly 8 weeks and progressively overload weights.
- Food is just as important as training. Once you have your macros tailored towards your goals you’ll be flying. This sometimes might take a few attempts.

𝐃𝐨𝐧’𝐭 𝐠𝐢𝐯𝐞 𝐮𝐩
- Progress and results takes time! You won’t see much change after one good week of training and eating. The results will come you need to be patient, it will be worth the hard work!

𝐈𝐧𝐭𝐞𝐫𝐞𝐬𝐭𝐞𝐝 𝐢𝐧 𝐰𝐨𝐫𝐤𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐦𝐞?
📞 DM for inquiries
💻 Coaching application in bio