@mikestar79 loving the 12 week challenge so far! The goal is to get mike to 8% bodyfat after the 12 weeks, which will be hard work!
The problem is with a lot of these challenges you see, is there no protocol after the challenge is finished. So people return to their normal ways after and rebound further. Some of these challenges have ridiculous restrictions like no carbs, no alcohol, no sugar. Nobody participating in our challenge have those restrictions placed up on them.
The purpose of our 12 week challenge is to educate people how to flexible diet and then integrate their favourite things in life and get awesome results.
All participants are in a big calorie deficit, however in three weeks time they will be given a two week diet break in which calories will be increased. This is to maintain lean body mass, as well as giving the body a break from the aggressive dieting. #strengthtraining #12weekchallenge #leanmuscle #bodyfatloss #knowledge #education #growth #growthmindset #learning #australia #perth #westernaustralia #dedication #process #focus #fitness #health #healthylifestyle
170 for a double! V v happy with this. Remember that time I failed 170 at nationals and almost cried 💁♀️ #ftmanyfacesofpain
HOLIDAY TIME IS OVER ☀️🌴.
It’s now 5.5 weeks until the @warriorperform Powerlifing Competition and I’m well aware of the goals & numbers I want to achieve. It’s time to really ramp things up and train harder than ever to ensure March 31st goes as planned. ESKEEEETIT 🦍.
My current numbers are ⬇️
Previous PB = 180kgs.
Current PB = 185kgs.
Goal = 200kgs.
Previous PB = 162.5kgs.
Current PB = 165kgs.
Goal = 170kgs.
Previous PB = 107.5kgs.
Current PB = 110kgs.
Goal = 115kgs.
#Protein freak THEN YOU MUST READ THIS.
The two macronutrients that are most important for gaining lean muscle mass are protein and carbohydrates. Proteins contain amino acids, which are essentially what your body will build this tissue out of.
On the other hand, your body is going to need energy in order to take these amino acids and form a muscle cell, and for this it will to turn carbohydrates (along with a small amount of fats). So the basic changes that you will make to your diet in your effort to achieve this goal are to increase the amount of protein and carbohydrates you are taking in.
Carbohydrates So you can eat burgers, pizzas and any processed carbohydrates NO.
Now you may be tempted to just go and eat everything and anything in sight in your effort to get your calories up, however this will promote the addition of a great deal of bodyfat onto your frame along with some muscle.
By taking care to ensure your carbohydrates are coming from good sources, you will increase your chances of gaining lean muscle mass with limited amounts of fat. Limit the amount of foods you consume that are processed as these are normally high in sugar carbohydrates and have many preservatives added to them. Again, one of the most important times for you to consume a great deal of carbohydrates is going to be during that post-workout period.
Your muscles are crying for energy at this point and by giving them the fuel they need you will help speed the recovery process a and will ensure they are well stocked with glycogen making you ready for your next workout sooner. #backworkout #core #hardcore #gymvideo #gymworkoutvideo
#weightraining #flatstomach #abgoals #stomachgoals #fitnesslife #coreworkout #corepower #strongissexy #girlpower #wonderwoman #strengthtraining #fitnessgirl #abs #fitnessmotivation #fitspo #fitnessfreak #fitness #gymmotivation #yoga #yogapower #buttlikeanapricot 🍑
Like “Rome wasn’t built in a day”.
Building a lot of lean muscle doesn’t happen by mistake or overnight.
Consistent effort day in day out for a very very long time does that.
Lets nail your goals together.👊🏻 .
DM FOR QUERIES:
FOR TRAINING QUERIES:
Shoot a mail at:
This was my second to last workout for the night.
8x8 with 30-45sec of rest in between. Killer bicep workout!
This strength training program has been pushing me to my limits which has shown me that even when you think you’ve given it all you got, you still have a little more left in the tank. Huge shoutout to my trainer. @themichaelwright
Life isn’t meant to be easy. You either EVOLVE or you DISSOLVE. It’s real simple and you have full control over that. So do what you have to do to keep moving forward!
What keeps you motivated and hungry for more
Comment down below!⬇️
#strengthtraining #powerbuilding #consistency #bpnsupps #bpnstringer #chest&bis #crazypump #ghostpump #evolve #makeithappen #discipline #focus #stayhungry #embraceit
It’s Hump Day Pump Day foxy ladies! 🦊
Get your heart pumpin! Swipe ➡️ to see today’s lineup, then head over to afoxieryou.com and sign up for classes TODAY!!! 😃
35 days of progress 😁
Seeing as how I am constantly asking my client's to take these photo's, I thought I should do it myself! I am happy with my progress over the past 5 weeks. I'm not doing this for attention or recognition but hopefully to inspire people! I've said to client's before, who have been hesitant about sharing a progress photo, if it inspires one person to want to make positive changes in their life, then it's worth a hundred people judging you!
In my experience over this period and over the past year I have found that getting lean was easy, trying to get shredded has been hard AF!! I find that training is the easy part! Nutrition is the hard part! Eating healthy is easy being prepared is hard, being organised so that when you are hungry or don't have time you don't have to eat crap. These are just excuses though aren't they!! 😉
It’s been a rough four months or so not being able to workout due to my knee injury. It’s not until something is taken away that you really feel the effects and the sadness. Working out is a necessity for me. It’s my outlet for stress, anxiety, depression, and most of all... it makes me feel strong as hell!
🏋🏼♂️ 💪🏻 I was finally given the thumbs up to exercise from my sports medicine physical therapist!! 👍🏻😃
This morning was the first day back to my CrossFit box to workout with @megansantos19 and at a time I needed it (and her) the most! ❤️🙏🏻
Sadly, but as a good coach would do... she wouldn’t let me do any metcons. 😢😡
However, after my rehab exercises I got to do deadlifts!!!!! My absolute favorite! I was ready to pack on that weight with so much excitement... Megan wasn’t having it. I did get up to 65 lbs though! Yay!
Bring it on... this knee won’t stop me and all the self pity will be sweated away soon!
#diablocrossfit #crossfit #strengthtraining #healing #ilovedeadlifts #slowlyrecovering #exerciseistherapy
Awesome weekend competing in #REDDIRT , the first CrossFit competition of the year!
Our crew put in a fantastic effort as usual. Well done to our boys Kelly and Craig on their first ever comp! Good to have the boys finally competing! 😆 Big thanks to our friends Josh & Suz for being part of our coaches team.
Was great to be part of the day amongst the #cairns #crossfit community.
Thanks to @crossfit_hbz4880 for hosting a great event 👍🏼
#comp #crossfitcomp #competitors
T1 squat 10x1x180
5 on amrap
Idk but i was feeling kinda strong khekhe ୧⍢⃝୨
Guys - meet our very own *incredibly badass* trainer @alicehardypt !! She’s here to tell you some fun facts about herself 🙋🏻♀️
1. I climbed Kilimanjaro and will soon be climbing Everest 🏔
2. I raised over £10000 doing crazy ‘bad ass‘ challenges which then made me realise I can do well at the races and represented the UK in OCR world championships. 👊🏽 Love the feeling after a race and the adrenaline it gives !!
3. I have a very serious problem with chocolate. 🍫🙃
4. I love @f45_training_harrogate because of the people and the amazing team we have, couldn’t ask for a better bunch of bonkers people 😂 also seeing people progress week by week is the most rewarding part and to be able to help people achieve their goals is amazing!!
Couldn’t think of a better person to complete my last heavy single bench of 60kgs (my old PB) with than the king of bench himself 😂👌🏾always feel great after a session and chats with Mr Baxter. Thanks for imparting wisdom and laughs each time we get together. Wasn’t much laughs at my expense this time.. that’s new. Maybe next time then 😂
He also said he’d punch me if I didn’t set the plates correctly 😂 u scare me so here’s the plates all correct.. a lesson I’m sure I will take away forever 😂 @baxterstrengthsystems
#bench #benchday #strengthtraining #homegym #bigtingshappening #feltgood #issavibe #bigbrekky #bigbench
Night Full Of 💪🏽 After Trashing My Arms I Decided To Take It Back To The Basics⚒ Forgot How My Body Responded To Calisthenics 🤔 Everything Was Cramping Up....Because Ive Gotten Away From This!! Think This Will Be My “Cooldown Cardio” PostWorkOut For A While!! I Was Fawkin Gassed ⛽️
When injuries hit you, it’s hard to mentally get the fear of getting hurt again out of your mind. But everytime I look at videos of me going through a speed obstacle I get so motivated to get back to that level of feeling fast without fear. #stayingpositive
Time is the only fair thing in life.
It constantly reframes our memories, our reality, and our feelings. We use it as a currency and form of measure.
I’m constantly thinking I’m running out of “time” but in reality I need to focus on valuing my time. I’m hard on myself, in everything I do.
So, now, I’m working on softening harsh expectations of myself and embracing what I can and cannot do in any given moment. Enjoy yourself regardless of how long it may take to reflect, recover and reconnect.
Gotta brag on my Girl Gang. These women show up night after night, most of them AFTER getting their booties whooped in my 7pm Barre/HIGH/Sculpt classes, and then willingly ask for more. They lift heavier weights, do things that are not easy, and they still have me smiling and laughing throughout with their great attitudes and humor! Love these women so much it’s scary! #CFFGirlGang
Right North Fitzy's it's time to get serious.
Oh and not serious boring but serious you don't wanna miss this cause it's way too cool serious
We are sooooo close to opening and foundation memberships are being offered now.
Currently offering 30 foundation memberships at 25% less than our full price.
It's time for North Fitzroy to not just get FIT but get KETTLEFIT.
Not to mention so many other exciting things that will happen behind those Nicholson street doors.
You absolutely want to be part of this
So jump on our website, DM me or email [email protected]kettlefit.com.au
If you want to check out a class right now head over to our Ascot vale or Port Melbourne studios for a free trial session.
Getting my buns in gear! I have been under the weather but at least got a chance to work out a couple days ago! 😂 Letting my body heal and then you’ll be seeing more of these! I did this circuit 3 times and it took me 12 minutes. There’s ALWAYS time for a little sweat sesh! 💦 RISE UP #hausofrise
🤔 Why don't you achieve results with your training, or get the "desired look"
💡 Lack of stimulus.
That's it! Your body WILL respond positively to a balanced resistance / strength / weights training plan (btw, those are all the same thing 😉)
If you want to get leaner, more toned, and stronger, you've got to put the work in, and don't be afraid to lift weights! (Or lifting yourself, as @jaimebrewer78 is demonstrating so well here in our session this morning 😁 top effort Jaime - well done!)
Click the link in the bio ("Let Me Plan For You") to apply for your spot in one of my training programs. Let's make great things happen!! 🤸♀️🎉