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Back in the gym after nearly two weeks off!! Training back has always been my fave. I normally start with the Lat pull down then do alotttttttt of cable work. With along side heavy dumpbells. To finish I would normally do pull up’s or dips. •
My legs are still sore from Sunday’s session so I feel like today will be a struggle 😩🏋🏽♂️ ( I’ll try and get videos from my session and upload either later or tomorrow☺️😋 )
Where are the summer holidays going 😩
Disappearing waaaay to quickly for my liking!!! ☹️
Awesome day yesterday spent uniform shopping 😂 but with the company of my 3 eldest and my grandson...was heaven 🥰
Oh and maybe went and got a few new piercings 😬
Last nights workout was quite late so aimed for 2 heavy upper body and 2 mind muscle upper body moves, with a little banded glutes and abs in the 3 min rest between reps 👍🏼
Banded monster walks and side steps
Overhead press @25kg x 10 x 3
Chest press @25kg x 10 x 3
3 - 5 mins rest between each set (this is why I will do a little light abs or glutes work, I’m very impatient!!!)
Front raise @4kg x 10 (straight into)
Lateral raise @4kg x 10 (straight into)
Pendalay row @20kg x 8
Complete 3 sets. 🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼
Only half an hour, only 5 moves.
Felt strong, felt good 👍🏼
Promised myself 30 mins and did 37 mins #winning
Then came and ate all the foods 🙄
Constantly munching at the moment 😂😬
Oh well...it’s called balance!!!❤️
The answer is everyone's favorite: it depends. 😉
Soreness from a workout is typically DOMS, or delayed onset muscle soreness. DOMS may appear about 24-48 hours after a workout and can last up to several days.
After a workout, your body needs time to recover. Depending on the workout intensity and your level of fitness, this recovery period could be hours, a day, or several days. Sore or not, you always want to give your body adequate time to recover from workouts so you can see progress and avoid injuries. (See: my Feb 20 post on rest times)
✅ WHEN TO WORKOUT:
• You're only slightly sore, but not to the point of range of motion or reaction time is inhibited.
• Your legs are killing you after leg day, but you plan on doing an upper body workout. (Basically, give the sore body parts a rest, but the other rest of you can still be worked out!)
• You plan on just doing some light-intensity exercise, like an easy jog or a yoga class. Light intensity exercise may even provide some relief to sore muscles.
❌ WHEN TO WAIT:
• You can barely move, put on a jacket, or get up out of a chair you're so sore. Don't worry, your gains won't disappear because you took a day off.
• You can move, but you still feel sharp pangs of soreness when you try to move your limbs through their full range of motion. Still probably a good idea to give your muscles some rest.
👩🏫 WHAT TO REMEMBER:
• You can almost always still be active, even when sore. Take the opportunity to get some lighter-intensity physical activity, maybe something you don't do often, like a dance class or a walk outdoors.
• You can still workout body parts that aren't sore, like doing core and glute work when your arms are sore.
• If you're excessively sore ALL THE TIME, you may need to take a step back and look at your work:rest ratio.
• Even if you're not sore, it doesn't mean it wasn't an effective workout. 💪
This is the start of a new series on common exercise questions that I hear a lot. Keep checking in for the next two weeks to get some answers to questions you may have always wondered and never asked! 🙋♀️
Ever hear people says DOMS but unsure about what it is?
It stands for delayed onset muscle soreness.
After completing a strenuous workout or unfamiliar exercise, the next day you can experience soreness in your muscles. Micro tears occur in your muscles due to the exercise and produce an ache type of pain, accompanied with some stiffness on movement and tenderness on touch.
Effective ways to treat DOMS is to use active rest. Low intensity exercises such as cycling or swimming allows increase blood flow to your muscles, promoting recovery. Assertive exercises or aggressive stretching should be avoided if possible as your muscles are still trying to recover from the micro-damage which occurred initially.
Ways to prevent DOMS is to gradually build up the intensity or duration of exercise you participate in. Along with ensuring that you have a cool down period post exercise whether it’s light stretching or jogging.
Soreness. Is it pain or pleasure to you? ⠀
Is your soreness a result of accomplishing increased reps at a comfortable weight or bumping up your capacity with an extra plate or two? Does being sore negatively impact your mindset? Share how you frame this feeling? 👇 ⠀
Whole-body cryotherapy offers a technological and scientific approach to addressing fatigue, delayed muscle recovery as well as pain and inflammation caused by rigorous training and exercise
What makes a workout effective? Does a sweaty workout mean a better workout? Does post-workout muscle soreness mean effective workout? After various conversations with clients about the benefits of exercise & how to select a class or style, I thought I’d share some takeaways:
1. Does a sweaty workout mean a better workout?
No, this is definitely not always true. You can sweat in almost any workout, especially where many studios will heat the room for your class so you feel like you’re working even harder than you truly are. Most of the time your sweat is caused due to temperature manipulation.
However ‘Sweat therapy’ can help towards a deeper detoxification. Sweating reduces your fat stores, releasing the body’s toxins through the skin. It also increases blood circulation & promotes immune health. But isn’t the measure of a better workout.
2. Does post-workout muscle soreness mean effective workout? Post-workout soreness can be from a challenging workout but it can also occur from not warming up & cooling down properly. We’re all guilty of skipping the cool-down because we don’t have 5 minutes to stretch. What defines an effective workout is an interesting topic & it’s highly dependent on what your training goal is. Next time you workout consider the below questions:
Did you find some mental escapism?
Did you activate your muscles? Did you connect to your breathe & your core? Could you feel the glutes fire up?
Did you challenge your max heart rate & reach some levels of discomfort? This isn’t just in relation to cardio as in low-impact workouts such as LDM Sculpt or Pilates these will push your heart rate.
Did you challenge yourself in different movement patterns? Transverse, sagittal & frontal plane.
Intense workouts don’t equal an effective workout. Really these things can be detrimental. Aim for a variety of workouts that keep you motivated & speak to a professional to assess your goals 👍🏻
the knight in matte black | life's to short to be sore⠀⠀⠀⠀⠀⠀⠀⠀⠀
RECOVER has a zest for life but sometimes moving is painful - that's where this guy comes in. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
> reduce DOMS⠀⠀⠀⠀⠀⠀⠀⠀⠀
> reduce heavy fatigued muscles⠀⠀⠀⠀⠀⠀⠀⠀⠀
> relieve cramping⠀⠀⠀⠀⠀⠀⠀⠀⠀
> relieve arthritic inflamed joints⠀⠀⠀⠀⠀⠀⠀⠀⠀
> increase energy output⠀⠀⠀⠀⠀⠀⠀⠀⠀
perform better | recover faster ⠀⠀⠀⠀⠀⠀⠀⠀⠀
This spray belongs in every sports bag or right next to the foam roller. Uplifting aroma to get everyone up and moving or back into the gym. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
sorry, me nu be active 🥺 •
El dolor muscular tardío (#DOMS) es la denominación a la inflamación, rigidez y debilidad que se produce en los músculos como resultado de "microrrompimientos" que se generan a nivel de la célula muscular por un #entrenamiento #físico de altas exigencias o porque quien practicó la sesión se encontraba en condiciones de #sedentarismo.
Este dolor aparece alrededor de las 24-48 hs después de la sesión de ejercicio y desaparece en torno a las 96 hs generando adaptaciones en el organismo y #mejorando el #rendimiento del entrenado.
Being sore from training isn’t always a good thing for strength and muscle growth. ❌
Delayed Onset Muscle Soreness (DOMS) can occur 24-72 hours after a training session, caused by microscopic tears in the muscle.🤕
DOMS could affect your next training session, reducing force production and muscle activation.📉
Some people experience DOMS while others don’t - The newer you are to training the more likely you will feel it.🏋🏻♂️
Trying to be sore after every session isn’t the best approach. The goal in training is to make progress, not constantly be tired and sore 📈
If you’re constantly sore after each session you may need to think about changing things up! 📝
This best way to start your week!
Kids in school means mama can pamper herself with a Cryo Facial. 🧖🏽♀️ #cryoaid
🔘SELF-MASSAGE FOR FOREARMS (PART 2)🔘
😍Seems you folks quite liked my post on self-massage methods for #muscle tightness and #soreness... So here are a few more to enjoy!
1. Palmar Structures of Hand (#effleurage using tennis ball):
🔸Place a tennis ball between your left palm and a stable a desk/work surface.
🔸Use your right hand to apply pressure downwards as you roll the ball in circular motions.
🔸Try changing directions to get the most out of this one!
2. Dorsal Structures of Hand (#mobilisation and #distraction using tennis ball):
🔸Place a tennis ball between your palms in front of you - interlace your fingers over the top of the ball
🔸Slowly squeeze the ball between your palms - raising your hands upwards as you bring your elbows towards each other.
🔸You should feel this in the back of your hands.
3. Palmar Structures of Hand (#compression using tennis ball):
🔸Set-up as above - holding tennis ball between palms.
🔸Squeeze the ball between the palms repeatedly (pulsing) to massage the palms.
🔸This is especially satisfying to work on the heel of the palm
4. Wrist Flexors (effleurage using tennis ball):
🔸Place your left forearm on a tennis ball on a stable desk/surface.
🔸Apply downward pressure with right arm as you roll the forearm over the tennis ball forwards and backwards.
5. Shake it out! 💃
First day of classes here we go!! Might be a struggle because I’m so sore it took me a solid 10 mins (timed) just to hobble to the ground floor of my apartment BUT ITS FINE. Ready to start junior year limping around campus 🤪
Please enlighten me with funny stories of being sore so I can read these as I wallow in the depths of despair during finance 👏 HAVE A GOOD MONDAY PEOPLE!!
RESTARTING AFTER A LONG BREAK
7 weeks of no training. This is probably one of the longest breaks I have had from training in the last 4 years.
Training for me is no longer just a part of my life, but a way of life. It is my stress reliever. It is my one constant in an ever- changing life.
Over the last 7 weeks, I have worked over 500 hours, most of them during the night. Not seeing the sun, combined with no social life and no training left me frazzled and honestly a little depressed on some days.
This last week I was finally able to train again. I felt ecstatic. I was like a dog without a leash. DOMS is hitting hard and it hurt to sit down the first 2 days. But I'm loving every second of it.
Time to prepare for the next comp. Time to bring life back to normal.
Trying to grasp at every last second of summer! ☀️🚴♀️🏌️♀️
Who’s with me? 🙋♀️
But a weekend full of cycling & golfing has left me reaching for my epsolm salts! 🛁 .
A little self care is definitely in the schedule! .
If you’re feeling the same, good news! I have availability this week! ➡️ On-Line booking available 🌐
"NEVER MISS A MONDAY" they say...
"BE POSITIVELY SELFISH" I say...
🍏 You start a diet "because it's Monday"
💪🏼 You workout "because it's Monday"
🍩 You WON'T eat any crappy food from today "because it's Monday"
⌛You WILL stay consistent from today... "because it's Monday"
Oh whatevs, babes 💁🏼♀️
You might. But you also might not. And it's not MONDAY'S fault!!
Rather than doing things "because it's Monday," let's find you some other reasons...
I actually WILL be training today and here are some of my many reasons why:
❤️ I friggin love training
🧘🏼♀️ It makes me feel AMAZING
🦸♂️ I have the energy for it today!
💪🏼 I love to feel stronggg and fit
🕜 I have made the time and scheduled it in
🥰 I'm obsessed with getting high on endorphins
👩🏼🍳 I love food.. lots of it 😋
I could go on.. Please notice that "because it's Monday" wasn't on my list. And sometimes all those ☝🏼 things just aren't aligned: you have no time, you have no energy, you've had no sleep, you have too much to do. You're sore AF from yesterday.. and EVEN when it's Monday, that may be your body's sign to you that it's time for a rest day 💆🏼♀️🛀🏼 #PositivelySelfish 🙌🏼
So, give Monday a break. It's not magic. It's just a day. And if you're training today, go smash it just because it's a day, forget the whole Mon thing 😘
📸 @chloedelmontephotography ❤️
Who feels like they need a massage...all the time ☝️
We workout, maybe we stretch but rarely do we take the time to get a massage #treatyoself
The MG01 massage gun is your gym bag masseuse, ready to go when you are. Whip it out after leg day, a run or even in front of the TV #netflixandmassage
Get it for you, your sports team, your PT clients, the office, maybe even the fam. Once you’ve tried it your life won’t be the same without it!
Includes 4 heads and 3 speeds to suit all muscles varying in soreness and density.
Head in store to try it for yourself today
Today I got out of my comfort zone and met up with a friend @kathryn_mcinerney to do a strength session at the gym💪🏋🏻♂️. I enjoy training outdoors and tend to try and exercise as much as I can outside. However, I know strength training is something I can really work on. I am already worried about how sore (good sore!) I will be tomorrow.
Australian physical guidelines recommend two strength sessions per week.
The benefits of strength sessions include: -
- Managing blood pressure, blood sugar and cholesterol levels
- Prevent and control heart disease and type 2 diabetes
- Improve posture, mobility and balance
- Reduce risks of falls and injury
- Maintain your ability to do everyday tasks
- (Source: www.health.gov.au)
Many ladies are unsure about lifting weights as they worry they will become too muscly.
Women do not have the high testosterone levels that men do, therefore women will never be able to get as big as men unless some kind of supplement is being taken
If you’re not working muscle groups to failure six days per week or eating extra calories to bulk up, then lifting heavy weights will make you leaner — not bigger.
It can seem to make more sense to opt for a cardio session but cardio won’t help you build strength, define muscles, or lose weight as effectively as weight training.
While you might burn more overall calories during a cardio workout, weight training increases your ability to burn calories long after you leave the weight room.
Research has shown a challenging weight training workout can help elevate your metabolism for up to three days post-workout!
The result? Less fat, more toned muscles, and a better metabolism.
But heading in to the weight section at a bug gym can be scary! That's why we keep our gym ladies only and every client works directly with a B&A coach in every session ensuring you do the right exercises, weights, reps and rest for you.
We take the fear out of the weights :)
Believe & Achieve - The Gym that sorts your head out
pls whats good on hentai heaven to watch?
uwu! uGH tHat sounds good about rn
🔥Soreness after a Workout🔥
Follow @roballenfitness for more fitness/nutrition info 😊
You know that gradual tightness and soreness you feel after a workout? It starts usually around 12 hours after you’re done and peaks about 36-48 hours post workout? Going down the stairs is tough, sitting down is painful? Ya that soreness. What causes this?
It used to be believed that this soreness was the result of an accumulation of lactic acid. An acid seems like it would burn, right? Well that’s not the case. For starters, lactic acid doesn’t even build up in your muscles. It’s lactate. And lactate is flushed out pretty quickly after exercising - so then what could it be?
When your muscle does something abnormally stressful (could just be a different or much heavier exercise) it undergoes a level of micro trauma. Your body’s natural response to damage is to begin the inflammation process and stimulate pain receptors. This can last several days depending on the individual and the level of damage.
This is what’s known as Delayed Onset Muscular Soreness of DOMS. It’s very rarely something to be concerned about, however, if it lasts more than 5 days you should consult a health professional as a precaution.
DOMS can happen to anyone, even someone who works out regularly. It’s often the result of a new exercise and/or a heavy eccentric contraction - eccentric contractions can hold a greater load (You can bring a barbell down to your chest slowly but be incapable of pressing is back up)
Should you be trying to always get this feeling? No. Maybe after the first day of a new program you’ll be sore but after that you want to focus on progressively increasing the weights and not hopping from program to program looking for DOMS
Look who’s progressed to the big girl plates. 4x4 60kg squats to start the day. I’ve got a lot to thank @lucymountain and #nobsguide for. The guide gave me structure and the confidence to use all of the gym, last year I’d never have dreamt of using the squat rack, this morning I spent almost an hour on it (the gym was quiet, don’t worry guys!). Since completing the guide for the second time I’ve been programming my own workouts, but think I’d got a little stuck in a rut, repeating the same exercises in slightly different orders and not feeling I was making much progress. I’ve just started using the Fitbod app for inspo (and making some of my own swaps) and if my arm DOMS from the last few days are anything to go by it’s working some muscles I haven’t targeted for a while... My Garmin is much more accurate at calorie burn than my Fitbit ever was, and I couldn’t help but be a bit disheartened at the calorie burns I’ve been getting from strength training since I got it. Then I realised that this was diet culture, the burn hasn’t changed, I’m just recording it more accurately and I’m not working out for calorie burn but to get stronger, and that is happening! Sorry for the ramble guys... Happy almost Friday! #fit#fitness#gym#training#healthandfitness#squats#gains#gainz#strongnotskinny#strengthtraining#weights#progress#stronger#runner#dietculture#intuitiveeating#healthy#strength#teamnobs#doms#gymselfie#progressnotperfection#garmin
Follow @roballenfitness for more fitness/nutrition info 😊
Nice little visual by @starathletes_ showing what happens to a muscle when you workout 👌🏼
If you stimulate a muscle enough that it needs to adapt to make itself stronger, you’re going to add muscle mass and, of course, get stronger
I’ve spoken about delayed onset muscular soreness before and mentioned that your muscles undergo a certain level of micro trauma if they are stressed sufficiently (This can be seen in the middle picture)- The body then rebuilds the muscle to be bigger and stronger (As seen in the bottom picture) - This process is often the cause of the soreness you experience post workout
This won’t make your muscles huge overnight though. It takes years of constant stimulation to truly see major size and strength differences if you’ve been already working out. If you’re new to the gym, you’ll probably see faster gains 😊👍🏼
Important thing is to always be consistent, be patient and to always push your body to be better and stronger (Make sure you do it safely and with great form on all exercises) 😊
SEGUIMI per altri post 👉🏻 @sf__fit
Ecco alcuni termini che possono risultare utili in palestra!
Quali termini mancano? 💪🏻🔥