Good form does not apply only to Gym workouts! Recommended Resistance Bands @sculptlifestyle💚
Even when working-out at Home is important to perform exercises the right way!
Huge part of gaining muscle is having a good form!
Also learning what muscles you are growing with what technique!
¡La forma correcta de hacer ejercicios no se aplica solo a los entrenamientos de gimnasio! ¡Incluso cuando haces ejercicio en casa es importante !Gran parte de ganar músculo es tener una buena forma! ¡También aprender a distinguir qué músculo está creciendo con qué técnica!
Aw lads 😭 what a day 🙏🏽
Just want to start this post off with a huge thank you to @cummings_coaching for suggesting I do this meet in the first place, for encouraging me every week and for the best programme for the 8 weeks leading up to my comp. I truly couldn’t ask for a better coach, thank you 💙
Also a HUGE thank you to @matthewmcmahonfitness for pushing me to compete and for always motivating me. I 100% could not have done this without you. I was also bursting with pride for you today ❤️🙏🏽
First competition I ended up with 3 NI NATIONAL RECORDS 😭🙏🏽 I honestly can’t believe it and I feel like I could burst into tears at any given point 😂
Weighed in at 50.0kg, I went 8/9 and finished with...
SQUAT: 105kg (national record)
BENCH: 47.5kg (national record)
Overall total: 267.5kg (national record)
I got first place in the U52 juniors (I was the only one in my category today 😂🤷🏻♀️)
AND got ‘Best Female Junior Lifter’ of the weekend 😭
If you wished me well, came to support me, or even screamed at me during my lifts, you’re all goddam special 😂 I truly appreciate it and it means so much to me 🌟
Sorry for the long post but this is something that means so much to me if you can’t tell already 😂🤗🌟
December: Trying to balance stuffing my face all month whilst trying to get in shape for January again...🤔
Check out the 50% OFF Personalised Plans this month! See link in bio for more info: @jossmooney
See @jm_transformations for client transformations.
Do you still eat meals with your family when dieting?
Some of my clients have been struggling for meal ideas that they can enjoy & eat with their partners or family
The meal above is just one example of a meal my wife usually makes on a Sunday, she virtually make the same meal every time she make it so all the macros are already pre save in my fitness pal as a meal & there is no need to scan & track everything every time as its all there pre saved, the only thing she does is make sure the potato is 600g, & then this is halved when cooked
The macros for this meal come in at - Calories 845
- Protein 45g
- Carbs 118g
- Fat 17g
The recipe is as follows….
- Beef Brisket 300g
- White potato 600g
- Yorkshire pudding x2
- Carrot & Sweede 200g
- Broccoli 100g
- Sage & Onion stuffing mix, half a pack - Bisto graven 500ml -
Cook all the above & half with the Mrs, portion sizes can be adjusted as calories allow
Equipment- Sliders and heavier dumbbells. 10 is the heaviest I have in the house or else I would’ve used 15.
For anyone interested, I was watching Mission Impossible: Fallout while doing this. It’s more of a background and distraction than actually following along😂😂
I did 3 sets of each move. This was not a circuit. It was 3 sets of one move, then the next.
Remember to really squeeze the glutes and core while using sliders. It requires a lot more core strength to do a move, especially something like a lunge because you still have to have the strength to return to starting position.
1️⃣reverse lunge (3 sets of 12 reps each leg)-to modify, these can be done without sliders or just don’t do as big of a movement
2️⃣lateral lunge (3 sets of 12 reps each leg)- same modifier as above
3️⃣hamstring curl with glute bridge and overhead lat raise (3 sets of 8 reps)-as you can see from my face, this was incredibly challenging on the hamstrings. To modify, do one hamstring curl at a time, then bridge with lat raise.
4️⃣Sumo deadlift with bent over row to sumo squat and forward arm raise (3 sets of 12 reps)
5️⃣Tricep push-up with shoulder slide (3 sets of 10 reps)lots of core here so don’t overextend
6️⃣ slide out push-up (3 sets of 10 reps)- can be done without sliders
Please let me know what you think if you try this!
Managed to squeeze in some pretty solid sessions this week and I’m proud of myself 🙌🏽 (Pat on the back for me)
My training split and frequency is really varied at the moment but i am making sure that when I do manage to get to the gym, I’m giving it 110%! I’m a big believer in doing what makes YOU feel good. So if that’s going to the gym everyday and you can manage that, then boo go for it. Or if you’ve had a busy week and can only go 3 times, then good for you babe. Whether I make it to the gym 3 or 7 times, I do the session I fancy, whether that’s a cardio session or heavy weights. It’s good to train heavy, it’s good to test your cardiovascular endurance but it’s most important to make yourself FEEL GOOD. Don’t stress just make it fun and the results will follow 👌🏽 LOVE YOU ALL❤️
Be a little more you and a lot let them. 💖
Took this the other night there after a booty session 🍑
You may have seen me mention that with everything iv had going on lately i have lost muscle mass but that im back to regular training over the last couple of weeks! Regular training is when i feel my happiest as you all know I absolutely love training! Anyway the only reason im mentioning this again is because if you see me say that iv had multiple glute sessions or a shoulder sessions ect quite frequently (close together) its because im working on gaining back lost muscle mass and so im training each part more regularly! normally i do split muscle groups for my sessions but atm i join things together so back and shoulders, chest and shoulders, back and arms ect you get the drift! I do still have glute only sessions in aswell as my leg sessions because my glutes and legs are one of the places i feel i lose size from quickly when not eating ect and so i like to pay them extra attention! So instead of beating myself up about my lost size im just going to keep myself busy and grind grind grind to feel back to where i was with my progress and then off course surpass that! Already seeing changes! Setbacks are just there for us to learn from them and its the setbacks that separate the weak from the strong as you can either let the setbacks win and quit or learn from them and push even harder!! Also iv Got exciting things planned watch this space 👀😍❤️
Progress 🧪🧬 -
Anyone who is looking for training, or needing help on dieting, to lose weight or to build muscle hit my DM 📈📊📠
Any questions on what workouts to do for each and every body part, on wanting him to isolate or worked the muscles, ask me 💪🏾📢🗣
Ask me anything about supplementation, whether you’re looking to lose weight, build muscle, lean out, get stronger, let me know and I can provide you with the information that will help you out 👨🏽🔬👨🏽💻📝
Remember, the only bad workout, is the one you never did. Health is wealth 💪🏾🙏🏾
RASPBERRY VANILLA PROTEIN PANCAKES ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Am I a little bit obsessed with #proteinpancakes lately? YES 🙌🏼😂 Here’s another BOMB recipe that I tried at the weekend: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
150g egg whites
20g vanilla protein mousse (found this at Chemist Warehouse and it makes the pancakes so fluffy!)
1/2 mashed banana
10g coconut flour
1 tsp collagen powder ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Cinnamon, frozen raspberries and PB2 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
36g protein ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I honestly think I’d eat #pancakes every day if I had the time to make them! 😍 Who else loves pancakes? 🙋🏻♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don't sacrifice your potential to become the greatest version of yourself for instant gratification, my beautiful people
eagles bout to smack them boys today🦅🦅🦅
🇵🇱 #305 Koniec ze zdjęciami z urlopu- to już ostatnie! 😳 Powrót do normalnych zdjęć.
A więc... jeszcze tylko 15 dni do Świąt. Jesteście gotowi?🎄🎄🎄
🇬🇧 #305 No more travel photos- this is the last one! 😳 Back to normal ones.
So... only 15 days left till Christmas. Are you guys ready?🎄🎄🎄
One day it just clicks... you realise what's important and what isn't. You learn to care less about what other people think of you and more about what you think of yourself. You realise how far you've come and you remember when you thought things were such a mess they would never recover. And then you smile. You smile because you are truly proud of yourself and the person you've fought to become
🏋🏽♂️ Goals, Achievements and Aspirations 🏋🏽♂️
These are the 🔑
These are what you are aiming for in detail
This is the “I want a bigger chest” sort of thing
These are usually short term, they are focused specifically for a bulk, cut or period of time that you will develop something
These are so important to recognise
E.g. “I have lost 6lbs this month” or “Oh my god my arms are so much bigger”
These show your commitment, and that’s why they’re so important to recognise. They show your journey, your hardships. It’s good to know how far you’ve come, but also how much further you want to go
These are similar to goals, but are more long term and vague
E.g. “I want to be muscular” or “I aspire to be lighter”
They help you set specific goals, they help you plan your route
Again, so very important 🔥
So, what are my goals, achievements and aspirations?
My goal for this bulk was to develop my shoulders. I did this by successful planning, adhercance to nutrition and lots of bloody hard work.
My achievement is a developing pair of shoulders, aswell as all other major muscle groups enjoying some strength and growth.
My aspiration physically is to now become stronger. That’s it and it’s fine to not be explicit. I don’t care about how I look anymore, just staying lean and getting stronger. On the social side of things, I want to help you. I want you to feel faster, fitter, stronger, more flexible etc. I want you to have confidence in yourself.
As always, my dms are open 24/7. I love you fam and thank you so much for the absolutely incredible support.
First try with my knee sleeves @sbdapparel and new squat shoes! And a whole lot of other excercises and stuff.