At this point in time I had an olaplex mask in for 48 hours & my belly was full of tacos & like 2L of sugar free cordial #livingmybestlife #tryandstopme
SETTING YOURSELF UP FOR SUCCESS WITHOUT MOTIVATION One of the number one questions I get asked is “how to stay motivated”. You may have found yourself falling off the wagon time & time again, blaming “a lack of motivation”. But truth is, it probably has more to do with a lack of habit making & mindset changes (&& priorites-but thats a story for another day ). To set yourself up for success, you want to make things as easy as possible for yourself. Self Control & Will power are a limited resource, which is why it’s silly to rely upon these. Creating long lasting habits & automated settings will help make the journey a lot more seamless for you. Rewire your thinking so your default mode is in your favour to have already made good decisions. eg. Say you forgot your lunch, & you have to buy it out, instead of having to challenge your will power when you go to the food court, because you’ve already made the decision to get something “healthy” and stick to your goals, you won’t have to. Instead of wasting your energy on making the right decision, already have that decision made for you within your week and where it’s going to fit in. Likewise with gym, when you come home and allll you want to do is flop on the couch and relax- you won’t cause 1. you’ve already pre made the decision that supports your goals. 2. You’ve been smart enough to put your gym clothes out and prepare your regular pre workout meal that signals to ur brain to go move your booty 💃🏽 3. You have already built the habit of going to the gym “X” amount of times a week, so you have no option. 🙃 Andddd just cause you don’t wanna hear this too, you will have to do things you don’t want to do sometimes. You will not always be motivated, thats apart of the process 😍😘 HAPPY Monday & lifting my beauties.
SELF LOVE IS THE FOUNDATION Developing self love isn’t a walk in the park at all, (a work in progress for me too! ) Butttt, I believe that it is one of THE biggest foundations to living a fulfilled life!!!! Just a few reasons why its the rock: 💫 Accepting and being your true self freely will only attract other people that love you for YOU- creating meaningful relationships and human connections, allowing you to avoid toxic/fake relations with people or more importantly determining WHO is actually worthy of you and your precious time and energy. 💫 Valuing putting yourself first and doing things for your own health (exercising, eating well, taking time to relax, self hygiene etc ) will only breed self confidence/self esteem which enhances the relationship with yourself and people around you. 💫 Having self love will give you the power to take control of your own life because you are able to see how powerful and capable you really are. Levelling up business wise, health & fitness wise, relationship wise etc… 💫 Enhanced self confidence will allow you to vibrate on a higher level, opening up your eyes to the many many beautiful and positive things that are flowinggg to you, and seeing good in others rather than feeling like you are in constant competition! If you are stuck on where to start, a few things you can do: 1. Change how you speak to yourself. (Be nice! ) 2. Focus on the many good things you have, remind yourself of these daily. 3. Do things for you, put yourself first, you’re a priority. 😘💫💕😁😜
ARE BRO SPLITS FOR YOU? “Bro” or body part splits are common amongst bodybuilders. This is because they tend to train with extremely high frequency (6-7p/w ) & high volume. Because most chase muscle soreness, they need the days in between to recover. This works great for some people, but like anything, if you over use a training system you may not be able to reap as many benefits as you once did. Split Routines allows total weekly training volume to be maintained with more recovery between sessions. However, going in & absolutely obliterating one small muscle group mighttt not be the smartest way to go about your training. For most general population clients, a body part split is not ideal. Especially if they are beginner/ only in the gym 2-3 times a week. Instead of using your time in the gym hitting such small muscle groups once per week. Eg. Shoulders one day, Quads & calves the next etc, & then only revisiting the next week or in a few weeks because you like to change it up (& skip legs *cough cough boys* ) lol A more optimal split which allows you to get sufficient volume per muscle group per week might be a x3 full body split, or a Push/Pull/Legs Split, or Upper/Lower Split. This not only uses your time more efficiently, but research has shown that hitting a muscle group with higher frequency, (at least x2 per week ) is more optimal for hypertrophy. This also allows you to get better “quality” work in, as you move from exercises, you are not as fatigued as you would be if you were to gas one body part. There will always be a point of diminishing returns when you can no longer perform the same volume or intensity if you keep adding more & more exercises/sets/reps in the one session. Then, when you add progressive overload into the mix, it makes it even harder to progress! At the end of the day it all comes down to consistency. Play around and pick which ever split you most enjoy, and respond best too. Happy lifting babes ❣️🤭
anotha one xx
In a world full of technology, there is becoming less & less meaningful and real human connection. We are becoming blind to not only just our own, but other people’s behaviours, with most “catch ups” being spent on our phones, unconcious to the person in front of us. Unfortunately we are in a day and age where we have the highest suicide and mental illness rates than ever before. Let’s build on the beauty of human connection and remember to always take notice of the behaviour and actions of the people around you, year round. Something as simple as “are you okay?” Or “what’s wrong?” And simply being there to listen to the person can be enough. Remember it’s okay to not be okay, it is not a sign of weakness, your feelings/ emotions/ problems will always matter. We NEED each other. 💛
TRAIN & EAT FOR PERFORMANCE Can we move away from using exercising as a means of expending energy, to drip with sweat, and to chase soreness, pleeeeease, pretty please?!!! I promise that moving away from this mentality will be so FREEING!!! Instead of going to the gym to “exercise off” what you’ve eaten, instead: get hyped about putting the energy towards increasing your performance, training with intensity, hitting a new PB etc. Instead of just looking at your training as a way to “burn calories” look at it as a way of getting fucking good & strong at your lifts, progressively overloading overtime, (which in turn will increase muscle mass, so you burn more at rest. )🤷♀️ I promise you that you are made to do more than find any and every way to “burn calories”. Don’t be blind to the cool shit your body is capable of. Or how great fuelling your body with good and ENOUGH energy is. 😎 Stop using training as a compensation tool, start using it for your own self development, both mind and body. And the results will speak for themselves. Happy lifting
WHAT REPS AND SETS SHOULD I BE USING FOR HYPERTROPHY? Before anything, Form over everything: you need to be able to correctly execute exercises BEFORE even worrying about certain rep ranges, & advanced programming. Don’t be afraid to dedicate several weeks/ months improving & perfecting your fundamental movement patterns. 👉🏽 Truth is, there is no such thing as a PERFECT rep range, all rep ranges have their value in programming, with hypertrophy proven to occur in a broad rep range (3-30 reps ). However, the “sweet spot” being within the 6-12 rep range. (s/o to @jps_education ) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏽The most important thing in my opinion, is that with ANY rep range is that you pick the correct load & make sure you are actually exerting yourself with intention. Do not pick a rep range based on the fact that someone told you to do 10 reps of it. Pick an appropriate weight FIRST that is suited towards 10 reps. 👉🏽 There’s no point picking a weight that’s too light and doing 8-10 reps with it if ideally you could be doing 20-30 reps with it if you really tried. 🤷♀️ 👉🏽It’s best to look at the bigger picture of program design & not get caught up in the nitty gritty details. Look at your week as a whole. Are you hitting each muscle group at least two times a week? What’s your frequency like? What kind of split are you following? Are you performing exercises with good form? Are you training each set a few reps shy of failure and actually pushing yourself? Happy lifting xxx Wearing the new BOTANICS range from @ryderwear !! Stride White Sports bra in XS & Black Stride High Waisted leggings in XS. Shop using my code ANTHEA10 to save some $$$ 💕💕💕💕
sisssttta 💙💙💙 #disregardhand
If you invest a lot of your time into the gym and aren’t tracking your workouts, you are missing out on a LOT. Just going into the gym with the mentality that you’ll work hard is quite aimless. Following SOME form of structure is incredibly important. Not just in terms of progressive overload, but why wouldn’t you want to better yourself from last week? Don’t you want to go into the gym KNOWING well & truly that you are going to walk out a better version of you? Doing random workouts, with little structure every time you go into the gym has little benefit if you are trying to put on muscle (aka get toned lel ). Orrr, doing the same workout day in day out without increasing the weight or improving form also has little benefit. Tracking your workouts allows you to have a clear plan of action before you walk into the gym, it also allows you to match or beat your reps or weight from the week prior. It will bring about more attention to how you are progressing, don’t forget that progress doesn’t just mean weight, there will ALWAYS be something that you can adapt. Your progress might mean going from only be able to do 1/4 squats, with no body awareness & shakey legs, to being able to do a full depth squat knowing what your body is doing. It could be not being able to feel your lats or glutes work, to having them firing after a few reps. There is not a single session where I don’t learn something new or tweak the exercise to make it better. There is ALWAYS room for improvement. Go chase it & stop missing out on chances to progress! 😁😆
Monday reminder to not lose sight of your goals, keep them at the forefront of your vision & stay focused. ❤️ Alssoooooo, something exciting- @ryderwear are having a $5000 GIVEAWAY! 👀 To celebrate the launch of @ryderwear newest collection, Animal Instincts, Ryderwear are giving away 5 x $1000 gift vouchers for you & ya gals. 💃🏽💃🏽 👉🏽To enter, head to @ryderwear ’s giveaway post. 👉🏽Winner will be drawn on 8 August at 5pm AEST. Good luck beauties !!!!! 💛✨💫 (Wearing the black leopard leggings in XS. Feel free to grab a cheeky discount with my code anthea10 ) xxxxxx
CREATE INTENTION Where is your intention when you’re training? Is your intention to lift the weight from A to B/ up & down or is your intention to contract the the intended muscle TO move the weight, or to execute the lift perfectly? Whether you use internal or external cues is going to be largely dependant upon the exercise. Thinking about contracting certain muscles on compound exercises like a heavy deadlift or squat perhaps wouldn’t be the best mental cue, instead you might think about where your body is in space & use cues to help you get your limbs in the right positioning to execute correctly. (eg. Screw the feet into the floor, shoulder blades into your back pockets, knees out ) Buttt, for isolation exercises like glutes, hammies, quads, calves, arms, delts, back etc, THIS is the time to think about contracting the muscle & squeezing as hard as you can to shift the weight. Or, finding a hybrid between both. For Example, in this video I am performing a Heel Elevated Goblet Squat to Target my Quads. Elevation: greater knee flexion & creates a more upright torso (putting my limbs in an advantageous position to hit my quads ). As I am coming out of the hole I am actively thinking about using my quads to get me up and contract. (Mind muscle connection ). & no, my intention wasn’t to make fucked faces, that’s an additional bonus. 😉 Next time you go into the gym, instead of just going through the motions, create intention with every exercise you do. Improve performance & Results. Happy lifting
‘Never underestimate the power of repeated thoughts & words. They form your beliefs’ It all starts with your mind & attitude. You are the creator. Stop playing the victim to your circumstances, you are living far below your highest self BY CHOICE because you continually convince yourself that everything/everyone/the universe is to blame. No one owes you anything You are in control. You choose your path. 💛
Hbd to my boo thang 🖤❣️
BE HONEST WITH YOURSELF Be honest with yourself, are you doing the necessary things you need to do in order to reach your goals or just thinking about doing them? What excuses are you making? Meal Prep takes too long? You are too tired after work? You don’t have time? You don’t have the motivation? Orrrr is it that you’d rather scroll through your Insta or binge watch Netflix for hours & choose not to prioritise your goals? Identify the lies & limiting beliefs you are telling yourself, rewrite the beliefs you have surrounding what you are capable of, overcome the obstacles or sticking points & DO. THE. WORK sis. Go & achieve what ever it is you want. Realise that you will have to make sacrifices. If you want to reach a goal you are going to have to deal with some consequences, as you adapt your lifestyle, you will start to see how the benefits outweigh the negatives. Stop wasting time, drop the entitlement, be honest and get on with what needs to be done. 😚😊☝🏼👐🏽
Happy birthday to ya girl✨turning 20 means getting excited about a dymocks voucher & a menstrual cup right..... aha... anyone else??? 🙃 Thankyou for the lovely messages you gorgeous people, blessed to be here ❤️😉
Hey beauties!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Something I used to struggle with A LOT was this all or nothing mentality. Travelling or being away from my normal controlled environment doesss get me super anxious don’t get me wrong, but spending your energy on stressing about having your training and nutrition on point while you’re away isn’t healthy or realistic (for most people ) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Finding that “balance” between thinking “fuck it I’m on holiday let’s eat whatever I want” and “staying on track” is key. For me that means a combination of both home cooked/ prepared meals & eating out, staying active & having a high step count, finding a gym where I can or doing body weight/ banded workouts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don’t miss out on special experiences/ memories because you were too busy stressing about your nutrition and training which are only ASPECTS of your life. There is a lot more to your health than just your physical health. It’s important to do what’s best for your mental and social health too! Connect with the environment around you and the people rather than thinking about what it doesn’t have. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ps. @ryderwear mid year sale is still going! Wearing my fav Basix Grey Set, soo comfy for everyday as well as gym! Use my code “anthea10” for an additional 10% off!
Should you train when you’re sick? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ After all, physical activity/exercise IS a stressor on the body. And when your immune system is in an inflamed and stressed state, it might be better to take it easy rather than push yourself further over the edge. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . If you’re contagious, its common courtesy to not spread your germsss to others, especially at a place where you are sharing equipment, breathing heavily & sweating 🥴🤕 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yes to light to moderate movement if: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - The sickness is above your neck, meaning the symptoms aren’t affecting your body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Something like a common cold or sniffles. - Severity will differ from person to person, and its up to you to decide if its worth training- be in tune with how hard you push yourself too! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ No if: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Below the neck (Vomiting, Diarrohea, Fever, Body Aches, Coughing/ Chest infection etc ) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don’t get too upset about a small amount of time off of the gym. You don’t lose progress from missing one or two gym sessions, just like you don’t get progress from one or two sessions alone. Look at the bigger picture. Consistency, adherence and effort overtime are most important. Most importantly manage your fatigue by prioritising your sleep, avoid overtraining & eat your vegetables and fruit always duh 🙄😸🍌🍊🍆🥦 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wearing @ryderwear No pants AKA camo booty scrunch shorts 😉 & the Regal Cropped Sweater - both in XS. Code & link in my bio
WHY YOU AREN’T SEEING RESULTS ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ▶️You haven’t given it enough time: If you are going for a sustainable approach (which I hope you are haha ), results are not going to come within days or a few weeks. Substantial results take several months/years of consistency overtime! Be patient & enjoy every bit of it! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ▶️You aren’t consistent: Are you going 5 times one week, 2 times the next & then none the after?? How long have you been training CONSISTENTLY overtime for. Andd what are you being consistent with..? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ▶️You aren’t tracking workouts or following a program: Most either do the same thing over & over without any progressive overload or proper exertion OR do random workouts all the time with no progression. Following a set program that follows key principles like progressive overload is one of the most important things when it comes to getting results. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ▶️Your diet isn’t accommodating your goals or you don’t pay attention to what you eat: Most people either overeat or under eat , lack protein & good micronutrients in their diet. If your goal is to lose weight you need to be in a calorie deficit, if your goal is to increase weight you need to be eating above your maintenance in a surplus. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ▶️You’re not training hard enough: Many people underestimate how hard you actually should be training. When looking for muscle growth you want to be working at a relative RPE of 7-10 (on average. ) So about 3 or less reps shy of complete failure. Learn to push yourself beyond what you think you can & always keep going when you think you could stop, you will surprise yourself! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ▶️You are not recovering properly or taking into account stress management: Your sleep & stress have a big influence on your hormone levels & this interferes with your body response to training & recovery. Prioritise your rest & recovery and watch your body work with you! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don’t forget to look beyond physical results and think about the mental improvements, your energy levels, mood etc that comes from the gym! ✨😌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wearing @ryderwear SWM white sports bra & California bike shorts, discount code & link is in my bio lovelies.
In a society where everything is glamorised and only highlights are shown within optimal lighting, angles & filters (Guilty ) it makes it easy to pick apart everything that you are not, and forget about everything that YOU ARE. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I often hear females speak TERRIBLY to themselves about their body or their abilities “my thighs are too big” “I’m so weak” “I cant do that!” “I’m fat”, now if you are telling yourself these things over and over again- what do you think this is doing to your self esteem? Your confidence? What will this do to your actions? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Far too many people get so caught up in looking a certain way or speaking self hate to themselves they carry no gratitude for what their body does for them and take for granted all the things it CAN do for them. There isn’t anything wrong with wanting to change your body or something about yourself. (Self growth ftw ). But always find contentment and love with what you have currently. Realise that you are in FULL control of how you speak to yourself, and the actions you make. Make them both positive!
Does being sore after training equal more results? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . Ok ok ok so as off as it sounds not gonna lie it DOES feel good being sore after a workout. Back in the day I would only define a workout as successful if I couldn’t walk or move my arms after. Butttt now that I train with a much smarter mentality, being sore does nothing but get in the way of the intensity/volume that I can bring to my following training sessions, therefore doing more harm then good. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Being sore after a workout and experiencing DOMS (Delayed Onset Of Muscle Soreness ) can be a result of a new training program, changing up the intensity, load, rest times, tempo or doing slow eccentric exercises. Soreness is also highly genetic, and it varies from people to people! If you are a beginner, training is fairly inevitable for you too, and the longer you train and the more advanced you get, you don’t experience soreness as often or to the same level. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember that you only make adaptations/grow from what you recover from. Being sore 24/7 IS NOT a good indicator of a good workout or a sign of muscle growth! If I were to go for a run, do some sprints, or do a different form or exercise than what my body is not used to, you betcha ill be sore.. does this mean that I’m going to be growing more muscle? Nope. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You get results from consistency overtime, therefore I would base your “effectiveness” of your workouts around progress. Are you progressing overtime? Getting stronger, better, looking different, recovering faster etc? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do not be discouraged if you aren’t sore after a workout, it doesn’t mean that you aren’t progressing or your workout wasn’t successful. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Happy lifting xxxx wearing @ryderwear Neonude in white. I wear XS in both tops and bottoms ❤️ code and link in the bio
Nutrition and Training Myths: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌ Carbs are bad: Carbs don’t make you gain weight, excess calories do, low carb diets don’t cause more weight loss than higher carb diets when calories & protein are equated. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌You shouldn’t eat after 6pm: It doesn’t matter when you eat your meals, all that matters is your daily/weekly intake & your net energy balance. Not eating past/before a certain time is just a time restricted eating protocol that can be used to your advantage, but it’s not magic. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌You can Spot Reduce : hate to break it to ya but its not possible. You can’t chose where you store your fat or where you lose it from first. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌“Toning“: definitely just means “gaining muscle” & “losing fat”, there is no “toning” rep range or “toning” exercise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌Fit teas, detox’s, juice cleansers & fat loss supplements help you burn fat: They will just make you poo a lot more hunnies, fat loss supplements don’t work if your diet, training and recovery aren’t already 100%. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌Weights will make you bulky: I have been trying to do everything in my power to put on muscle over the past few years and still not bulky.. Maybe if you have a load of testosterone & in an excessive calorie surplus? But you probably aren’t even training hard enough or eating enough in the first place 🤷♀️. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌You need to do cardio for fat loss: You can do all the cardio in the world but if you don’t address your diet/ you’re not eating in a deficit then you’re not going to drop fat. Focus on your weight training & NEAT, then you can add in cardio as a tool, but I certainly wouldn’t use it as the number one modality to drop body fat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌1200 calorie diet: yeah it will work, for maybe a few weeks, then you will hit a plateau, have no where to go & then put the weight back on. Your aim is to be eating the most & doing the least to get results so they’re sustainable. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌Consuming small frequent meals speed up your metabolism: Metabolic rate & thermic effect of food will be the same whether you eat 3 or 6 meals. Soz. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wearing @ryderwear SWM sports bra (S ) & Emerald Green seamless leggings (XS ). Link in my bio. ❤️
Do you enjoy your training? Or are you just doing it because you “have” to? . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Exercise should not be something you dread or loath, instead it should be something that you look forward to & enjoy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You’re probably thinking wtf bitch how is pain and a feeling of dying positive? WELL in your case you haven’t yet found the mode of exercise that’s best for you, there is hope 😏 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I train because I am in love with everything about lifting (if you can’t tell lol ) it’s legitimately the best part of my day 😂 I used to punish myself with sprinting and running even though I fucking hated it 🙄 Don’t live your life based on other people’s ideals or trying to fill a role you don’t even want. Yes of course we still have to do things we don’t always want to do, and you’re going to dread it SOME days (this isn’t about motivation ) BUT go find your favourite way to move your bum and exercise not only your body but your mind.❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Oh & if you want to find a love for lifting like me hit me up for 1:1 face to face coaching 😉
patiently waiting for this semester to be over x
WHAT IS BODY RECOMP? Body Recomposition entails the process of simultaneously losing body fat, and gaining muscle at the same time, aka “toning up”. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now considering these are two different physiological processes this means its quite hard for your body to do BOTH at the same time. I know, I know, it’s sad…:( ⠀⠀⠀⠀⠀⠀⠀⠀⠀ However, Body Re comp is definitely possible in some cases: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Beginner Trainee’s (this can happen for around a year before it starts to slow down ) • Detrained Trainee’s: those returning from injury or an extended time away from training. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • People who have a higher body fat percentage • People who have never trained properly/hard enough/with intelligent programming. . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Unfortunately newbie gains don’t last forever, and the more advanced you become as a trainee, the harder it is to gain muscle and drop fat at the same time, and you will probably end up spinning your wheels waiting for it to happen. It still happens.. but over several years. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you didn’t know, building muscle is a tough process in which your body needs significant energy for your number one your training & number two the rebuilding & recovery process. It certainly takes time, months, years. A 12 week challenge isn’t enough. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To maximise your muscle growth it is best to periodise your nutrition and training with purpose & intent. This means dedicating certain phases of your nutrition & training towards a “gaining phase” or a “cutting phase” (although I’d argue that your training will not change dramatically between these two phases ). . You don’t have to be interchanging between the both of these several times a year or go into a cut every time you gain a lot of fat because you bulked too hard on nothing but KFC for a month (boys pointing at u 😏 ). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Stay tuned for my next post how to do a gaining phase whilst minimising fat gain. ❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💫First pic was November 2016 ✨Second pic was March 2019. Shoot me a DM or Email to discuss 1:1 or online Coaching
grandma left the house!!!! 🍸👀💁🏼♀️
SHOULD YOU TRAIN TO FAILURE? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Training to failure has been shown to accumulate acute fatigue & limit the amount of volume you can do in that training session & the following sessions due to overreaching. This means that your performance & volume can actually decrease if you use it too often or too early on in the session. Training a few reps (2-3 ) shy from failure is most beneficial in the long term. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . If you’re only a beginner trainee, I wouldn’t necessarily advise training to failure as you should ALWAYS focus on getting your fundamental movement patterns & technique down pat first and foremost. However if you’re an advanced trainee (& have good motor patterns & sound form ), your body is going to require a greater stimulus compared to a beginner therefore, you’ll obtain more advantage going closer to failure. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Everyone should aim to get stronger over time, and to do this you need to be smart with your programming.. so maxing out every session & going fricken balls to the walls will do more harm than good. . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do NOT underestimate how hard training a few reps from failure actually is. If you know how to push yourself to your ABSOLUTE limits, you would understand that 2-3 reps shy from this is still damn hard & not a holiday. 😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That’s not to say you should completely rule out training to failure all together, I think it’s for sure a great tool, especially because most people are unaware of how hard they can/should actually be training in the first place, many train FAR from failure to even see progression. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏽Be selective with exercises you take to failure, when and how often. 👉🏽Going to failure every week on exercises like squats and deadlifts isn’t smart & injury risk just increases.. . imagine getting injured and ruling out your training for months on end.. think risk vs reward. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏽Best done towards the end of the session and with isolation exercises. 👉🏽Periodise your training intelligently so you are gradually working closer towards failure each week. (I use RPE/RIR to gauge this ) and implement deload’s when needed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope everyone has a wonderful weekend. 💕💕💕
your typical summer throwback as soon as it starts to get cold xx 🤷♀️❄️🌧 #happyhumpday🐫
I hope everyone had a wonderful relaxing Easter Weekend and got to enjoy some Delish food with good company 💫✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Last chance (final hours ) of @ryderwear ‘s Easter Sale with up to 80% off site wide!! Treat yourself onceee more with some new gym gear cause u can never have enough tbh🤷♀️ when you use my code “anthea10” you get an additional 10% off the sale price too 👏🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ wearing: basix grey long sleeve and leggings, I wear an xs in everything!
Everyone talks about losing weight, & how their mentality changes, but what about the mentality shift for gaining weight? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You see when you lose weight, you become vain, obsessed over the scale, always check for any more lines, or if your abs have come through any more..Sure, its rewarding, putting in work & seeing your body change, it’s amazing what the body can do, but it becomes EXHAUSTING constantly putting your worth into how you look on the outside. For far too long, I attached my identity to having a certain % of body fat. I would constantly look back on photos, PONDER & crave to go back & re live it, but why? I was moody, anti social, my hormones were shot, I hadn’t had a period for 2 years, was never satisfied after I ate & I would talk constant self hate to myself. Mentally, I was not in a good place. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍑Gaining weight isn’t as bad as you think! It will make it an extremely hard process if you don’t accept that the scale weight is going to increase & you are going to have more body fat. How do you expect to grow or make any progress (gain muscle ) if you are terrified of these things? First things first you need to shift your mentality. Embrace the body that you have now & constantly work towards bettering yourself. Love your body in all its forms! The female body was MADE to carry some body fat, we are not meant to have chiseled abs or look like we did when we were in year 9. 🤷♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Things that have helped me gain weight: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅ De tatch my identity to what my body looks like, I know that there is far more to me than what is on the outside. ✅ Focus on STRENGTH & performance. I can’t explain how empowering it is lifting heavy, hitting new PB’s, feeling strong. ✅Enjoying fucking FOOD. Eating more & enjoying balance is one of the best parts about gaining weight, so many girls are TERRIFIED of eating more, let me tell you that fueling your body & training like a beast will be one of the best times in YO LIFFEEE, fucking embrace it & don’t take it for granted!! ✅Focusing on “Health” and your overall wellbeing, because believe it or not having abs doesn’t mean you are healthy! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Happy lifting, eating & Easter guys ✨👊🏼
acting like I have l long legs when rly they’re infant sized lmao fake it till ya make it Huns what can I say 🤷♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . @ryderwear new chunky sneakers givin me life !!!!! discount code & link in my bio