#buildmusclelosefat

Tag posts on Instagram

1.1k posts

Top Posts

“𝘔𝘦𝘵𝘩𝘰𝘥𝘴 𝘢𝘳𝘦 𝘮𝘢𝘯𝘺, 𝘱𝘳𝘪𝘯𝘤𝘪𝘱𝘭𝘦𝘴 𝘢𝘳𝘦 𝘧𝘦𝘸. 𝘔𝘦𝘵𝘩𝘰𝘥𝘴 𝘮𝘢𝘺 𝘤𝘩𝘢𝘯𝘨𝘦, 𝘣𝘶𝘵 𝘱𝘳𝘪𝘯𝘤𝘪𝘱𝘭𝘦𝘴 𝘯𝘦𝘷𝘦𝘳 𝘥𝘰.”-𝘜𝘯𝘬𝘯𝘰𝘸𝘯

As it pertains to success?

Keep these insights in mind both professionally and with your training.

You must embrace challenge because we grow through stretching your limits.

You must focus on implementing what’s in front of you or you risk drowning in information overload.

You must surround yourself with success while also keeping a keen eye on what thoughts you allow to circulate inside your brain.

You must be willing to adapt and change.

Finally, you must work gratitude into your day. It’s far too easy to stay frustrated chasing the next goal and allowing your ambition to drive you crazy.

Which of these six rules do you like the best? Let me know below.
.
.
.
#bachperformance #entreprenuership #buildmusclelosefat #lookgoodnaked #successprinciples

“𝘔𝘦𝘵𝘩𝘰𝘥𝘴 𝘢𝘳𝘦 𝘮𝘢𝘯𝘺, 𝘱𝘳𝘪𝘯𝘤𝘪𝘱𝘭𝘦𝘴 𝘢𝘳𝘦 𝘧𝘦𝘸. 𝘔𝘦𝘵𝘩𝘰𝘥𝘴 𝘮𝘢𝘺 𝘤𝘩𝘢𝘯𝘨𝘦, 𝘣𝘶𝘵 𝘱𝘳𝘪𝘯𝘤𝘪𝘱𝘭𝘦𝘴 𝘯𝘦𝘷𝘦𝘳 𝘥𝘰.”-𝘜𝘯𝘬𝘯𝘰𝘸𝘯

As it pertains to success?

Keep these insights in mind both professionally and with your training.

You must embrace challenge because we grow through stretching your limits.

You must focus on implementing what’s in front of you or you risk drowning in information overload.

You must surround yourself with success while also keeping a keen eye on what thoughts you allow to circulate inside your brain.

You must be willing to adapt and change.

Finally, you must work gratitude into your day. It’s far too easy to stay frustrated chasing the next goal and allowing your ambition to drive you crazy.

Which of these six rules do you like the best? Let me know below.
.
.
.
#bachperformance #entreprenuership #buildmusclelosefat #lookgoodnaked #successprinciples

Got in a quick arm pump tonight in between writing sessions on The Ultimate Guide to Body Recomposition 📖 @christopher.barakat and I decided to add 3 extra chapters on:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Training for recomposition (a big one).
- The “skinny fat” solution.
- How to self-coach.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s gonna be one of the most comprehensive and practical resources available for building muscle and losing fat. I promise it will be a masterpiece by the time we’re done 😬😬 #bodyrecomposition #buildmusclelosefat #armday #restday

Got in a quick arm pump tonight in between writing sessions on The Ultimate Guide to Body Recomposition 📖 @christopher.barakat and I decided to add 3 extra chapters on:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Training for recomposition (a big one).
- The “skinny fat” solution.
- How to self-coach.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s gonna be one of the most comprehensive and practical resources available for building muscle and losing fat. I promise it will be a masterpiece by the time we’re done 😬😬 #bodyrecomposition #buildmusclelosefat #armday #restday

How many times have you seen the transformation pic followed by a scammy product sale? Ain’t nobody got time for that!
-
Here are the basics. What got me from the pic on the left to the one on the right in just 5 WEEKS, which is still only half way through my program.
-
Workouts are 6 days a week and last from 35 min to an hour. The volume is high, rest is low and pumps are insane. All I need to do is press play on my video workout for the day and follow along.
-
Diet is high in protein and moderate in carbs and fats. I track my macros daily and eating is geared towards fat loss and muscle retention. Supplementation is very important and fills all the gaps as well as fuels exercise performance.
-
The most important factor is: DO NOT LIE TO YOURSELF. You are ultimately responsible for the food that goes into your mouth and the effort put forth on workouts. Even with the best accountability buddies, it still comes down to our personal will and desire to achieve more.
-
DM FOR INFO 💯 🦍
#noquitinwitt #aquarianmuscle #transformationtuesday #transformed #transformationjourney #bodytransformation #bodygoals ##6pack #sixpackabs #bodybeastresults #bodybeast #getshredded #suppzmafia #preplife #strongnotskiny #fatloss #fatlosscoaching #fitnessjourney #fitnesscoach #weightlossgoals #weightlossdiary #weightlosscoach #beachbodyresults #beastup #dreambody #accountabilityiskey #selfaccountability #accountabilitybuddy #buildmusclelosefat

How many times have you seen the transformation pic followed by a scammy product sale? Ain’t nobody got time for that!
-
Here are the basics. What got me from the pic on the left to the one on the right in just 5 WEEKS, which is still only half way through my program.
-
Workouts are 6 days a week and last from 35 min to an hour. The volume is high, rest is low and pumps are insane. All I need to do is press play on my video workout for the day and follow along.
-
Diet is high in protein and moderate in carbs and fats. I track my macros daily and eating is geared towards fat loss and muscle retention. Supplementation is very important and fills all the gaps as well as fuels exercise performance.
-
The most important factor is: DO NOT LIE TO YOURSELF. You are ultimately responsible for the food that goes into your mouth and the effort put forth on workouts. Even with the best accountability buddies, it still comes down to our personal will and desire to achieve more.
-
DM FOR INFO 💯 🦍
#noquitinwitt #aquarianmuscle #transformationtuesday #transformed #transformationjourney #bodytransformation #bodygoals # #6pack #sixpackabs #bodybeastresults #bodybeast #getshredded #suppzmafia #preplife #strongnotskiny #fatloss #fatlosscoaching #fitnessjourney #fitnesscoach #weightlossgoals #weightlossdiary #weightlosscoach #beachbodyresults #beastup #dreambody #accountabilityiskey #selfaccountability #accountabilitybuddy #buildmusclelosefat

If fat loss is your goal & Chipotle is your favorite, save this for the next time you pick up a bowl 🥙
.
Reminders ⤵️
.
1️⃣ You lose fat by being in a calorie deficit & getting in enough protein. These meals will help you keep calories lower, get in protein, and also be pretty filling.
.
However your other meals the rest of the day are important as well 👌
.
2️⃣ Chipotle has an amazing nutrition calculator online. Just Google “Chipotle Nutrition Calculator” & it will pop right up. From there, you can mix & match & play around with your order to fit your goals.
.
3️⃣ Not a reminder BUT tag me in your IG story with your Chipotle order if you use one of these 👌💪🏽
.
Peace, love, and tasty bowls that help you lose fat ❤️🥙💪🏽
.
#chipotle #chipotlebowl #chipotleismylife #chipotlemexicangrill #FatLossMeals #FatLoss #FatLossTips #WeightLossMeals #WeightLossJourney #FatLossJourney #BuildMuscleLoseFat #FatLossJourney #buildMuscle #Abs #iifym #CountingCalories #CalorieCounting #NutritionTips #NutritionHelp #GainsByPat #JourneyToGains

If fat loss is your goal & Chipotle is your favorite, save this for the next time you pick up a bowl 🥙
.
Reminders ⤵️
.
1️⃣ You lose fat by being in a calorie deficit & getting in enough protein. These meals will help you keep calories lower, get in protein, and also be pretty filling.
.
However your other meals the rest of the day are important as well 👌
.
2️⃣ Chipotle has an amazing nutrition calculator online. Just Google “Chipotle Nutrition Calculator” & it will pop right up. From there, you can mix & match & play around with your order to fit your goals.
.
3️⃣ Not a reminder BUT tag me in your IG story with your Chipotle order if you use one of these 👌💪🏽
.
Peace, love, and tasty bowls that help you lose fat ❤️🥙💪🏽
.
#chipotle #chipotlebowl #chipotleismylife #chipotlemexicangrill #FatLossMeals #FatLoss #FatLossTips #WeightLossMeals #WeightLossJourney #FatLossJourney #BuildMuscleLoseFat #FatLossJourney #buildMuscle #Abs #iifym #CountingCalories #CalorieCounting #NutritionTips #NutritionHelp #GainsByPat #JourneyToGains

Quick update on my body recomp plan... 🔥
.
A few weeks ago I decided I was going to maintain my current calorie intake (around 2200 kcal), and focus on being consistent in the gym to build muscle and also lose fat at the same time (yes, this can be done—although it’s not nearly as efficient for muscle building as it would be if I was in a calorie surplus, and certain circumstances make it easier to do than others). 💪🏽
.
I really don’t want to lose much scale weight (I already sit at around 131-132 lbs at 5’8), I just want to appear somewhat leaner and add back some of the muscle that I lost a few years ago. 🤷🏻‍♀️ .

This was taken at the gym this evening...I’m starting to finally get my abs and triceps back, but yet I’ve been hanging in around the same weight 🎉 .
Success! 🙏🏽 I will keep you guys posted as I go along. .

One last thing...I think the recomp is going so well because my volume was so low prior to starting this challenge, and also because my calories and carbs are still fairly high for the amount of sitting I do each day. 😬 .

Remember guys, the more untrained the individual and the smaller the calorie deficit you can be in, the more chance you’ll have of being able to build muscle while also losing a slight bit of fat. 👌🏽
.
More on this in a later post ❤️
.

Quick update on my body recomp plan... 🔥
.
A few weeks ago I decided I was going to maintain my current calorie intake (around 2200 kcal), and focus on being consistent in the gym to build muscle and also lose fat at the same time (yes, this can be done—although it’s not nearly as efficient for muscle building as it would be if I was in a calorie surplus, and certain circumstances make it easier to do than others). 💪🏽
.
I really don’t want to lose much scale weight (I already sit at around 131-132 lbs at 5’8), I just want to appear somewhat leaner and add back some of the muscle that I lost a few years ago. 🤷🏻‍♀️ .

This was taken at the gym this evening...I’m starting to finally get my abs and triceps back, but yet I’ve been hanging in around the same weight 🎉 .
Success! 🙏🏽 I will keep you guys posted as I go along. .

One last thing...I think the recomp is going so well because my volume was so low prior to starting this challenge, and also because my calories and carbs are still fairly high for the amount of sitting I do each day. 😬 .

Remember guys, the more untrained the individual and the smaller the calorie deficit you can be in, the more chance you’ll have of being able to build muscle while also losing a slight bit of fat. 👌🏽
.
More on this in a later post ❤️
.

I was a little bummed last week because I figured out that my home scale has been inaccurate for quite awhile. I’m actually heavier than the data my home scale has been giving me. BUT the cool thing is that I weigh about the same as when I started training with @dalalovesdumbbells and @fitnessshaman. So here are two pics, showing roughly the same weight; and hopefully showing some of you how important it is to document your progress through pictures. The scale can give us valuable data, but pictures hold greater significance. It’s very easy to get fixated on a number, especially when you have an old habit of relying solely on the scale for data. Bodies are fascinating tbh; and I refuse to let a number change the way I feel about this progress. 💪🏼
•
•
•
•
•
•
•
•
•
•
 #bodyrecomposition #progresspicture #buildmusclelosefat #beforeandafterpic #fitnessjourney #recomp #takeprogresspics #dldnation

I was a little bummed last week because I figured out that my home scale has been inaccurate for quite awhile. I’m actually heavier than the data my home scale has been giving me. BUT the cool thing is that I weigh about the same as when I started training with @dalalovesdumbbells and @fitnessshaman . So here are two pics, showing roughly the same weight; and hopefully showing some of you how important it is to document your progress through pictures. The scale can give us valuable data, but pictures hold greater significance. It’s very easy to get fixated on a number, especially when you have an old habit of relying solely on the scale for data. Bodies are fascinating tbh; and I refuse to let a number change the way I feel about this progress. 💪🏼










#bodyrecomposition #progresspicture #buildmusclelosefat #beforeandafterpic #fitnessjourney #recomp #takeprogresspics #dldnation

Most Recent

“𝘔𝘦𝘵𝘩𝘰𝘥𝘴 𝘢𝘳𝘦 𝘮𝘢𝘯𝘺, 𝘱𝘳𝘪𝘯𝘤𝘪𝘱𝘭𝘦𝘴 𝘢𝘳𝘦 𝘧𝘦𝘸. 𝘔𝘦𝘵𝘩𝘰𝘥𝘴 𝘮𝘢𝘺 𝘤𝘩𝘢𝘯𝘨𝘦, 𝘣𝘶𝘵 𝘱𝘳𝘪𝘯𝘤𝘪𝘱𝘭𝘦𝘴 𝘯𝘦𝘷𝘦𝘳 𝘥𝘰.”-𝘜𝘯𝘬𝘯𝘰𝘸𝘯

As it pertains to success?

Keep these insights in mind both professionally and with your training.

You must embrace challenge because we grow through stretching your limits.

You must focus on implementing what’s in front of you or you risk drowning in information overload.

You must surround yourself with success while also keeping a keen eye on what thoughts you allow to circulate inside your brain.

You must be willing to adapt and change.

Finally, you must work gratitude into your day. It’s far too easy to stay frustrated chasing the next goal and allowing your ambition to drive you crazy.

Which of these six rules do you like the best? Let me know below.
.
.
.
#bachperformance #entreprenuership #buildmusclelosefat #lookgoodnaked #successprinciples

“𝘔𝘦𝘵𝘩𝘰𝘥𝘴 𝘢𝘳𝘦 𝘮𝘢𝘯𝘺, 𝘱𝘳𝘪𝘯𝘤𝘪𝘱𝘭𝘦𝘴 𝘢𝘳𝘦 𝘧𝘦𝘸. 𝘔𝘦𝘵𝘩𝘰𝘥𝘴 𝘮𝘢𝘺 𝘤𝘩𝘢𝘯𝘨𝘦, 𝘣𝘶𝘵 𝘱𝘳𝘪𝘯𝘤𝘪𝘱𝘭𝘦𝘴 𝘯𝘦𝘷𝘦𝘳 𝘥𝘰.”-𝘜𝘯𝘬𝘯𝘰𝘸𝘯

As it pertains to success?

Keep these insights in mind both professionally and with your training.

You must embrace challenge because we grow through stretching your limits.

You must focus on implementing what’s in front of you or you risk drowning in information overload.

You must surround yourself with success while also keeping a keen eye on what thoughts you allow to circulate inside your brain.

You must be willing to adapt and change.

Finally, you must work gratitude into your day. It’s far too easy to stay frustrated chasing the next goal and allowing your ambition to drive you crazy.

Which of these six rules do you like the best? Let me know below.
.
.
.
#bachperformance #entreprenuership #buildmusclelosefat #lookgoodnaked #successprinciples

@bodysmartfitness 🤔 
What's better? 
Losing 1 pound a week for 26 weeks? Or losing 4lbs a week for a month with that severely restrictive cookie cutter plan you bought (and then piling it all back on AND the rest?).⁣
⁣
🐢 Slow and steady wins the race. We can say this until we are blue in the face.⁣
⁣
👉 Impatience is costing you your future happiness.⁣
⁣
💯 Slow and sustainable is the key to success. 
Well said!!! Stop focusing on losing the most weight in the least time this will not be sustainable!!! If you’re looking for a trainer who is going to put you on a very restrictive diet with stupidly low calories to get weight loss as quickly as possible please go to someone else. 
The amount of stories I have heard about trainers putting their clients on ridiculously low calories is horrendous. Some so bad that they have stopped their periods 😳

Find a ‘diet’ where you can still go out with friends enjoy some chocolate if you feel like it and not completely put your life on hold. 
#crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise

@bodysmartfitness 🤔
What's better?
Losing 1 pound a week for 26 weeks? Or losing 4lbs a week for a month with that severely restrictive cookie cutter plan you bought (and then piling it all back on AND the rest?).⁣

🐢 Slow and steady wins the race. We can say this until we are blue in the face.⁣

👉 Impatience is costing you your future happiness.⁣

💯 Slow and sustainable is the key to success.
Well said!!! Stop focusing on losing the most weight in the least time this will not be sustainable!!! If you’re looking for a trainer who is going to put you on a very restrictive diet with stupidly low calories to get weight loss as quickly as possible please go to someone else.
The amount of stories I have heard about trainers putting their clients on ridiculously low calories is horrendous. Some so bad that they have stopped their periods 😳

Find a ‘diet’ where you can still go out with friends enjoy some chocolate if you feel like it and not completely put your life on hold.
#crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise

💥MEET THE TRAINER💥
Hey! I’m Lidia,

Fed up of following bad diets, doing the same old workout routine and seeing no results? Just getting started and terrified of making your first step toward the you you want to be? Then contact me, honestly, together we can reach your goals! 
Originally I’m from Hungary, I moved to the UK in 2017. My weight loss journey started like most; following fad diets, workout routines that did nothing and never actually reaching my goal. I decided things needed to change, I needed to educate myself, so I became a personal trainer and now I work to pass on my knowledge onto others who want to improve their lives.

In addition to going the gym regularly, I take part in all kinds of sports ranging from football, basketball, boxing and karate to name a few.

It’s hard to stay motivated, keep on top of a balanced diet (with the occasional cheat day.) If you need someone to help guide you to build a healthier you; if you want to change your fitness for the better - I can help. 
We’ll share the highs and lows of your journey be it weight loss, muscle gain etc. I will be beside you every step of the way. 
Your body 
Your health 
Your life
Your choice ! 
Let’s work together!

#crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise

💥MEET THE TRAINER💥
Hey! I’m Lidia,

Fed up of following bad diets, doing the same old workout routine and seeing no results? Just getting started and terrified of making your first step toward the you you want to be? Then contact me, honestly, together we can reach your goals!
Originally I’m from Hungary, I moved to the UK in 2017. My weight loss journey started like most; following fad diets, workout routines that did nothing and never actually reaching my goal. I decided things needed to change, I needed to educate myself, so I became a personal trainer and now I work to pass on my knowledge onto others who want to improve their lives.

In addition to going the gym regularly, I take part in all kinds of sports ranging from football, basketball, boxing and karate to name a few.

It’s hard to stay motivated, keep on top of a balanced diet (with the occasional cheat day.) If you need someone to help guide you to build a healthier you; if you want to change your fitness for the better - I can help.
We’ll share the highs and lows of your journey be it weight loss, muscle gain etc. I will be beside you every step of the way.
Your body
Your health
Your life
Your choice !
Let’s work together!

#crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise

coachscottabel The great and amazing thing about the dual axis cable trainer is how you can create varying ranges and planes of motion not possible with other fized axis commercial machines. For instance by sitting sideways toward the machine instead of facing it directly for one arm reverse grip pulldowns, I can also create a transverse plane that goes across the body slightly - and this creates yet another recruitment pattern for muscle activity!. . .
BOOM! .
.
 #dualaxiscablemachine #functionaltrainer #homeworkout #homegym #homegymequipment #muscle #muscleandfitness #howtoworkout #exercise #fitnessregimen #fitnessworkouts #metabolism #optimizemetabolism #innervationtraining #backworkouts #bestexercisesforlats #knowhow #funandfitness #bodyparttraining #onlinecoach #onlinecoaching #scottabelfitness #coachscottabel #buildmusclelosefat

coachscottabel The great and amazing thing about the dual axis cable trainer is how you can create varying ranges and planes of motion not possible with other fized axis commercial machines. For instance by sitting sideways toward the machine instead of facing it directly for one arm reverse grip pulldowns, I can also create a transverse plane that goes across the body slightly - and this creates yet another recruitment pattern for muscle activity!. . .
BOOM! .
.
#dualaxiscablemachine #functionaltrainer #homeworkout #homegym #homegymequipment #muscle #muscleandfitness #howtoworkout #exercise #fitnessregimen #fitnessworkouts #metabolism #optimizemetabolism #innervationtraining #backworkouts #bestexercisesforlats #knowhow #funandfitness #bodyparttraining #onlinecoach #onlinecoaching #scottabelfitness #coachscottabel #buildmusclelosefat

SPACES ARE FILLING UP QUICKLY FOR OUR PROSECCO FRIDAY CLASS THIS WEEK. MAKE SURE YOU BOOK EARLY AS WE ONLY HAVE A LIMITED NUMBER OF SPACES 🥂🍾🍻🕺🏼💃🏋🏼‍♂️🏋🏻‍♀️🥊🍑 #crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise #prosecco #proseccofriday

SPACES ARE FILLING UP QUICKLY FOR OUR PROSECCO FRIDAY CLASS THIS WEEK. MAKE SURE YOU BOOK EARLY AS WE ONLY HAVE A LIMITED NUMBER OF SPACES 🥂🍾🍻🕺🏼💃🏋🏼‍♂️🏋🏻‍♀️🥊🍑 #crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise #prosecco #proseccofriday

Show Over....Time to Build Muscle
.
Now that show day has passed, it’s time to get back in the gym and build more muscle.
.
Going forward my strategy is to...
.
Eat in a surplus .
Lift heavy weights .
Do Little to no cardio.
.
Focus more on abs and glutes
.
That’s the game plan for now.
.
Looking forward to my building season💪🏻
.
#bodybuildingwomen #bodybuildingwomen❤️ #bodybuildingwomen4life #buildmuscle #buildmusclelosefat #bulking #bulkingseason #buildmoremuscle #bikinitraining #bikinipreptraining #fitwomenover50 #fitwomenover40 #fitwomenover50killinit #fitwomenlift #fitwomen4life #fitwomenlifestyle #fitwomenrock #fitblondes #womenwholiftweights #womenwholifts #womenwholiftaresexy #fitnessjourney #fitness #fitnessandnutrition #fitnessplan #fitnessandbodybuilding #getfit #getfitstayfit #fitover50women #fitfamsa

Show Over....Time to Build Muscle
.
Now that show day has passed, it’s time to get back in the gym and build more muscle.
.
Going forward my strategy is to...
.
Eat in a surplus .
Lift heavy weights .
Do Little to no cardio.
.
Focus more on abs and glutes
.
That’s the game plan for now.
.
Looking forward to my building season💪🏻
.
#bodybuildingwomen #bodybuildingwomen ❤️ #bodybuildingwomen4life #buildmuscle #buildmusclelosefat #bulking #bulkingseason #buildmoremuscle #bikinitraining #bikinipreptraining #fitwomenover50 #fitwomenover40 #fitwomenover50killinit #fitwomenlift #fitwomen4life #fitwomenlifestyle #fitwomenrock #fitblondes #womenwholiftweights #womenwholifts #womenwholiftaresexy #fitnessjourney #fitness #fitnessandnutrition #fitnessplan #fitnessandbodybuilding #getfit #getfitstayfit #fitover50women #fitfamsa

Gaining or having muscle mass isn’t just about flexing⁣.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are 5 (not so obvious) benefits of muscle gain: ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Higher metabolic rate: The more muscle you have, the more calories you burn at rest! ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Stronger: Strength isn’t just about having muscle, but more muscle mass usually means more strength.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Improved Nutrient Partitioning: Your body’s ability to use the calories for muscle repair/gain instead of fat storage improves when you have more muscle. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Decreased injury risk: Muscles support soft tissues (ligament, tendons, etc) and are used to maintain good posture and body position. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Toned/Ripped body: The body of your dreams is a mix of muscle mass and low body fat. That’s why you need to gain muscle. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you’ve never tried to actively gain muscle, Try it. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmusclenotexcuses #buildmusclemass #buildmusclelosefat #buildmusclefast #buildmuscleburnfat #buildmuscles #buildmuscle #gains #gains💪 #gainscity #gymtips #gymtipsandtricks #muscle #muscles #coach #coaching #personaltrainer #personaltrainers

Gaining or having muscle mass isn’t just about flexing⁣.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are 5 (not so obvious) benefits of muscle gain: ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Higher metabolic rate: The more muscle you have, the more calories you burn at rest! ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Stronger: Strength isn’t just about having muscle, but more muscle mass usually means more strength.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Improved Nutrient Partitioning: Your body’s ability to use the calories for muscle repair/gain instead of fat storage improves when you have more muscle. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Decreased injury risk: Muscles support soft tissues (ligament, tendons, etc) and are used to maintain good posture and body position. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Toned/Ripped body: The body of your dreams is a mix of muscle mass and low body fat. That’s why you need to gain muscle. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you’ve never tried to actively gain muscle, Try it. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmusclenotexcuses #buildmusclemass #buildmusclelosefat #buildmusclefast #buildmuscleburnfat #buildmuscles #buildmuscle #gains #gains 💪 #gainscity #gymtips #gymtipsandtricks #muscle #muscles #coach #coaching #personaltrainer #personaltrainers

Great post from @ric.fit 
CAN YOU SHOW UP CONSISTENTLY?
•
The workout isn’t the toughest part. It’s ability to show up consistently that’s tough. •
It’s showing up day after day after day after day, especially on days when you don’t feel like it.
•
It’s easy to crush one workout, but it’s not easy to do that multiple times per week, consistently throughout the month, throughout the year, and for a lifetime.
•
That’s why results are so tough because it is not easy to be consistent.
•
But when you find a routine that WORKS FOR YOU & you can be consistent, results are inevitable.
•
That’s why it is important to find what works for you. •
Find that routine, stay consistent for a lifetime and you will be happy.
•

#crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise

Great post from @ric.fit
CAN YOU SHOW UP CONSISTENTLY?

The workout isn’t the toughest part. It’s ability to show up consistently that’s tough. •
It’s showing up day after day after day after day, especially on days when you don’t feel like it.

It’s easy to crush one workout, but it’s not easy to do that multiple times per week, consistently throughout the month, throughout the year, and for a lifetime.

That’s why results are so tough because it is not easy to be consistent.

But when you find a routine that WORKS FOR YOU & you can be consistent, results are inevitable.

That’s why it is important to find what works for you. •
Find that routine, stay consistent for a lifetime and you will be happy.


#crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise

HERES SOME SUNDAY MOTIVATION FOR YOU RIGHT HERE!! BIG WELL DONE TO MY CLIENT WHO HAS BEEN TRAINING 1 X PER WEEK FOR THE LAST 6 WEEKS. 
YOU ARE A PLEASURE TO TRAIN AND I AM SO EXCITED TO SEE WHAT WE CAN DO IN THE NEXT 6 WEEKS JUST IN TIME FOR CHRISTMAS. 
NO FAD DIETS, NO CARB CUTTING, NO SILLY AMOUNTS OF CARDIO JUST TRAINING HARD AND STICKING TO A CALORIE DEFICIT. 
IT’S AMAZING WHAT CAN BE ACHIEVED WITH HARD WORK AND CONSISTENCY. 
IF YOU’RE STRUGGLING WITH GETTING STARTED ON YOUR FITNESS JOURNEY GET IN TOUCH IM HERE TO HELP 💛
#crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise

HERES SOME SUNDAY MOTIVATION FOR YOU RIGHT HERE!! BIG WELL DONE TO MY CLIENT WHO HAS BEEN TRAINING 1 X PER WEEK FOR THE LAST 6 WEEKS.
YOU ARE A PLEASURE TO TRAIN AND I AM SO EXCITED TO SEE WHAT WE CAN DO IN THE NEXT 6 WEEKS JUST IN TIME FOR CHRISTMAS.
NO FAD DIETS, NO CARB CUTTING, NO SILLY AMOUNTS OF CARDIO JUST TRAINING HARD AND STICKING TO A CALORIE DEFICIT.
IT’S AMAZING WHAT CAN BE ACHIEVED WITH HARD WORK AND CONSISTENCY.
IF YOU’RE STRUGGLING WITH GETTING STARTED ON YOUR FITNESS JOURNEY GET IN TOUCH IM HERE TO HELP 💛
#crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise

Fatburn Friday 🔥💦. Light lift & plyo TABATA/HIIT focusing on glutes/hammies, back, & chest (getting muscles prepped for tomorrows training session 🏋️‍♀️). When I do TABATA I usually am only following the work:rest ratio (20sec:10sec), not usually maxing out my HR during the work phase so it's more like a circuit (80-90% MHR). I do this because I go longer in overall time (25-30mins). Today I did 70 rounds, 34mins approx. Ready to bring on the weekend!💪 #flexfriday #getitdone #homeworkouts #hiit #tabata #tgif #fitmotivation #challengeyourself #grind #buildmusclelosefat #fitinspire

Fatburn Friday 🔥💦. Light lift & plyo TABATA/HIIT focusing on glutes/hammies, back, & chest (getting muscles prepped for tomorrows training session 🏋️‍♀️). When I do TABATA I usually am only following the work:rest ratio (20sec:10sec), not usually maxing out my HR during the work phase so it's more like a circuit (80-90% MHR). I do this because I go longer in overall time (25-30mins). Today I did 70 rounds, 34mins approx. Ready to bring on the weekend!💪 #flexfriday #getitdone #homeworkouts #hiit #tabata #tgif #fitmotivation #challengeyourself #grind #buildmusclelosefat #fitinspire

⁣⁣
One word that irritates me that i hear people say a lot.....”just want to TONE up” “tone my arms” “tone my legs” “tone my STOMACH” 😭😪 TONE 🤨⁣⁣
⁣⁣
What you really mean is, build muscle and lose fat? Yes, thank you 🙂⁣
⁣
#buildmusclelosefat⁣

⁣⁣
One word that irritates me that i hear people say a lot.....”just want to TONE up” “tone my arms” “tone my legs” “tone my STOMACH” 😭😪 TONE 🤨⁣⁣
⁣⁣
What you really mean is, build muscle and lose fat? Yes, thank you 🙂⁣

#buildmusclelosefat

SHOULD YOU DO MORE CARDIO TO LOSE MORE WEIGHT?
.
Let me start by saying...cardio is a TOOL...not something to rely on for fat loss.
.
Take it from someone who did a ton of cardio in the past (over an hour a day)...more cardio doesn't necessarily mean a better body!
.
Cardio has it's place. It can help increase energy expenditure (aka burn more calories each day), improve your endurance, and is healthy for the heart...
.
BUT, too much can also burn precious muscle tissue, stress the body out, and encourage metabolic adaptation🚫
.
When it comes to burning fat you want to start with as little as possible so that you can add in more when results stall.
.
If you start with 60 minutes a day, every day, you're going to have to increase that even more in the future to keep seeing results. Your body gets used to it👎🏼.
.
So, to answer the question I started with...you shouldn't always increase your cardio to lose more weight.
.
Most often, you may just need to tighten up your eating choices. The saying "you cannot out train a bad diet" is true🤷🏻‍♀️🍽.
.
Now, I can't tell you how much cardio you should do without seeing your body, learning your diet & training history, and hearing about your goals, but here's a good rule of thumb:
.
Those who prioritize building muscle need to minimize it (think 3x a week),
Those who want to burn fat may do 3-6 sessions a week,
And those who do marathons may do much more cardio for their goals.
.
📲If you want some direct advice on how much cardio you should do (and what workouts will give you results), click the link in my bio.
.
🚨Doors to Weight Loss Warriors are closing at 11:59 PM MST - Don't miss out on the chance to get clear workout plans, macros, and more!

SHOULD YOU DO MORE CARDIO TO LOSE MORE WEIGHT?
.
Let me start by saying...cardio is a TOOL...not something to rely on for fat loss.
.
Take it from someone who did a ton of cardio in the past (over an hour a day)...more cardio doesn't necessarily mean a better body!
.
Cardio has it's place. It can help increase energy expenditure (aka burn more calories each day), improve your endurance, and is healthy for the heart...
.
BUT, too much can also burn precious muscle tissue, stress the body out, and encourage metabolic adaptation🚫
.
When it comes to burning fat you want to start with as little as possible so that you can add in more when results stall.
.
If you start with 60 minutes a day, every day, you're going to have to increase that even more in the future to keep seeing results. Your body gets used to it👎🏼.
.
So, to answer the question I started with...you shouldn't always increase your cardio to lose more weight.
.
Most often, you may just need to tighten up your eating choices. The saying "you cannot out train a bad diet" is true🤷🏻‍♀️🍽.
.
Now, I can't tell you how much cardio you should do without seeing your body, learning your diet & training history, and hearing about your goals, but here's a good rule of thumb:
.
Those who prioritize building muscle need to minimize it (think 3x a week),
Those who want to burn fat may do 3-6 sessions a week,
And those who do marathons may do much more cardio for their goals.
.
📲If you want some direct advice on how much cardio you should do (and what workouts will give you results), click the link in my bio.
.
🚨Doors to Weight Loss Warriors are closing at 11:59 PM MST - Don't miss out on the chance to get clear workout plans, macros, and more!

My Turkey & Training Facebook Group is officially open!⁣⁣
⁣⁣
You’ve heard me talk about it the past few days and it’s now a reality! I’ve been working on this resource to help you navigate the long holiday weekend just in time for Thanksgiving.⁣⁣
⁣⁣
So, first are the nuts and bolts.⁣⁣
⁣⁣
⚡️This group will kick off on November 19 and run through November 21⁣⁣
⁣⁣
⚡️There will only be 𝟐𝟓 𝐬𝐩𝐨𝐭𝐬 available. When they’re gone, they’re gone.⁣⁣
⁣⁣
⚡️It is 100% FREE⁣⁣
⁣⁣
Not sure if this group is for you? It is if you’ve ever:⁣⁣
⁣⁣
✅ Struggled by turning a one day celebration into a multi-day free for all⁣⁣
⁣⁣
✅ Wanted effective workout routines while traveling that require little to no equipment⁣⁣
⁣⁣
✅ Needed accountability from a group of like-minded friends⁣⁣
⁣⁣
What’s in it for you?⁣⁣
⁣⁣
💪 Live videos each day covering training & nutrition strategies⁣⁣
⁣⁣
💪 Free downloadable worksheets that you can use not just for Thanksgiving, but any major holiday⁣⁣
⁣⁣
💪 A forum to have all of your questions answered⁣⁣
⁣⁣
💪 Lifelong access to the group⁣⁣
⁣⁣
💪 New friends⁣⁣
⁣⁣
💪 Oh, and did I mention 2 lucky people will win 𝐨𝐧𝐞 𝐦𝐨𝐧𝐭𝐡 𝐨𝐟 𝐅𝐑𝐄𝐄 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠 with me?!⁣⁣
⁣⁣
Remember, there’s only 25 spots available so if you want in act fast!⁣⁣
⁣⁣
Questions, comments, or want in? Let me know below!

#freetraining #holidaytravel #trainingwhiletraveling #holidaytraining #personaltraining #fatlossforever #buildingmuscle #buildmusclelosefat #loseyourbeerbelly #loseyourbeergut #beergutbegone #beerbellybegone #beerbelly #beergut #fatlosshelp #fatlosstips #fitnesshelp #fitnesstips #fatlossforever #bellyfatloss

My Turkey & Training Facebook Group is officially open!⁣⁣
⁣⁣
You’ve heard me talk about it the past few days and it’s now a reality! I’ve been working on this resource to help you navigate the long holiday weekend just in time for Thanksgiving.⁣⁣
⁣⁣
So, first are the nuts and bolts.⁣⁣
⁣⁣
⚡️This group will kick off on November 19 and run through November 21⁣⁣
⁣⁣
⚡️There will only be 𝟐𝟓 𝐬𝐩𝐨𝐭𝐬 available. When they’re gone, they’re gone.⁣⁣
⁣⁣
⚡️It is 100% FREE⁣⁣
⁣⁣
Not sure if this group is for you? It is if you’ve ever:⁣⁣
⁣⁣
✅ Struggled by turning a one day celebration into a multi-day free for all⁣⁣
⁣⁣
✅ Wanted effective workout routines while traveling that require little to no equipment⁣⁣
⁣⁣
✅ Needed accountability from a group of like-minded friends⁣⁣
⁣⁣
What’s in it for you?⁣⁣
⁣⁣
💪 Live videos each day covering training & nutrition strategies⁣⁣
⁣⁣
💪 Free downloadable worksheets that you can use not just for Thanksgiving, but any major holiday⁣⁣
⁣⁣
💪 A forum to have all of your questions answered⁣⁣
⁣⁣
💪 Lifelong access to the group⁣⁣
⁣⁣
💪 New friends⁣⁣
⁣⁣
💪 Oh, and did I mention 2 lucky people will win 𝐨𝐧𝐞 𝐦𝐨𝐧𝐭𝐡 𝐨𝐟 𝐅𝐑𝐄𝐄 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠 with me?!⁣⁣
⁣⁣
Remember, there’s only 25 spots available so if you want in act fast!⁣⁣
⁣⁣
Questions, comments, or want in? Let me know below!

#freetraining #holidaytravel #trainingwhiletraveling #holidaytraining #personaltraining #fatlossforever #buildingmuscle #buildmusclelosefat #loseyourbeerbelly #loseyourbeergut #beergutbegone #beerbellybegone #beerbelly #beergut #fatlosshelp #fatlosstips #fitnesshelp #fitnesstips #fatlossforever #bellyfatloss

BIG SHOUT OUT TO ALL OUR AMAZING MEMBERS WHO SHOW UP AND GIVE IT 100% EVERYDAY!! WERE SUPER LUCKY TO HAVE SUCH LOVELY, ENCOURAGING, MOTIVATED MEMBERS 😘😘
OUR NEXT PROSECCO/BEER FRIDAY CLASS WILL BE FRIDAY 15TH NOVEMBER AND IT’S GOING TO BE ONE TO REMEMBER SO MAKE SURE TO BOOK IN EARLY TO GUARANTEE YOUR SPACE 🥂🍻🍾🍺
KEEP UP THE HARD WORK GUYS!! #crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise #weloveyouall #bestgymmembers #bestgymever

BIG SHOUT OUT TO ALL OUR AMAZING MEMBERS WHO SHOW UP AND GIVE IT 100% EVERYDAY!! WERE SUPER LUCKY TO HAVE SUCH LOVELY, ENCOURAGING, MOTIVATED MEMBERS 😘😘
OUR NEXT PROSECCO/BEER FRIDAY CLASS WILL BE FRIDAY 15TH NOVEMBER AND IT’S GOING TO BE ONE TO REMEMBER SO MAKE SURE TO BOOK IN EARLY TO GUARANTEE YOUR SPACE 🥂🍻🍾🍺
KEEP UP THE HARD WORK GUYS!! #crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise #weloveyouall #bestgymmembers #bestgymever

STUDENTS!!! GET YOUR 6 MONTH MEMBERSHIP FOR JUST £28 A MONTH! UNLIMITED ACCESS TO OUR PRIVATE GYM STUDIO AND UNLIMITED CLASSES. 
WE NOW OFFER STRENGTH AND CONDITIONING, HIIT, WEIGHT TRAINING AND YOGA CLASSES. 
DON’T MISS OUT WE CAN ONLY OFFER A LIMITED NUMBER OF THESE MEMBERSHIPS. 
GET IN TOUCH TO SIGN UP NOW 💪🥊🍑🏋🏼‍♂️💃🏋🏻‍♀️🕺🏼 #crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise #liverpoolstudents #studentsofliverpool #studentdiscount

STUDENTS!!! GET YOUR 6 MONTH MEMBERSHIP FOR JUST £28 A MONTH! UNLIMITED ACCESS TO OUR PRIVATE GYM STUDIO AND UNLIMITED CLASSES.
WE NOW OFFER STRENGTH AND CONDITIONING, HIIT, WEIGHT TRAINING AND YOGA CLASSES.
DON’T MISS OUT WE CAN ONLY OFFER A LIMITED NUMBER OF THESE MEMBERSHIPS.
GET IN TOUCH TO SIGN UP NOW 💪🥊🍑🏋🏼‍♂️💃🏋🏻‍♀️🕺🏼 #crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise #liverpoolstudents #studentsofliverpool #studentdiscount

STUDENTS!!! GET YOUR 6 MONTH MEMBERSHIP FOR JUST £28 A MONTH! UNLIMITED ACCESS TO OUR PRIVATE GYM STUDIO AND UNLIMITED CLASSES. 
WE NOW OFFER STRENGTH AND CONDITIONING, HIIT, WEIGHT TRAINING AND YOGA CLASSES. 
DON’T MISS OUT WE CAN ONLY OFFER A LIMITED NUMBER OF THESE MEMBERSHIPS. 
GET IN TOUCH TO SIGN UP NOW 💪🥊🍑🏋🏼‍♂️💃🏋🏻‍♀️🕺🏼 #crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise #liverpoolstudents #studentsofliverpool #studentdiscount

STUDENTS!!! GET YOUR 6 MONTH MEMBERSHIP FOR JUST £28 A MONTH! UNLIMITED ACCESS TO OUR PRIVATE GYM STUDIO AND UNLIMITED CLASSES.
WE NOW OFFER STRENGTH AND CONDITIONING, HIIT, WEIGHT TRAINING AND YOGA CLASSES.
DON’T MISS OUT WE CAN ONLY OFFER A LIMITED NUMBER OF THESE MEMBERSHIPS.
GET IN TOUCH TO SIGN UP NOW 💪🥊🍑🏋🏼‍♂️💃🏋🏻‍♀️🕺🏼 #crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise #liverpoolstudents #studentsofliverpool #studentdiscount

STARTING FROM NEXT WEDNESDAY WE WILL NOW BE OFFERING YOGA FROM 19.30-20.15 WITH @hanlemery 
WE ARE SUPER EXCITED FOR YOU TO JOIN THE TEAM. 
CLASSES WILL BE £5 PER SESSION OR FOR MEMBERS OR CLASS PASS HOLDERS THIS WILL BE INCLUDED IN YOUR PASS. 
CLASS IS NOW LIVE ON MINDBODY GO GET YOUR SPACE SAVED! 
#crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise #yoga #liverpoolyoga #stretching #meditate

STARTING FROM NEXT WEDNESDAY WE WILL NOW BE OFFERING YOGA FROM 19.30-20.15 WITH @hanlemery
WE ARE SUPER EXCITED FOR YOU TO JOIN THE TEAM.
CLASSES WILL BE £5 PER SESSION OR FOR MEMBERS OR CLASS PASS HOLDERS THIS WILL BE INCLUDED IN YOUR PASS.
CLASS IS NOW LIVE ON MINDBODY GO GET YOUR SPACE SAVED!
#crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise #yoga #liverpoolyoga #stretching #meditate

From January I am going to be taking a bit of a step back from personal training. 
I love seeing you guys getting fitter, stronger and closer to your goals so
I will still be doing some personal training but will be cutting it down a lot so I can manage my time better with crew42. 
I will only be offering monthly PT packages to get you better results and help me manage my time better to give you the best service possible. 
If you are a current client or are looking to start personal training in January please get in touch to secure your space. 
Please only sign up if you are willing to make changes to reach the goals you’ve always dreamt of. 
#crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise #fitness #newyearnewgoals

From January I am going to be taking a bit of a step back from personal training.
I love seeing you guys getting fitter, stronger and closer to your goals so
I will still be doing some personal training but will be cutting it down a lot so I can manage my time better with crew42.
I will only be offering monthly PT packages to get you better results and help me manage my time better to give you the best service possible.
If you are a current client or are looking to start personal training in January please get in touch to secure your space.
Please only sign up if you are willing to make changes to reach the goals you’ve always dreamt of.
#crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise #fitness #newyearnewgoals

Building muscle while losing fat?
Is it possible? YES! It’s called a recomb. General rule is to eat in a deficit to lose the weight and in a surplus to gain weight (build muscle) BUT there are some instances where it is possible to do both at the same time. They all require you being in a deficit or at least maintenance.

1️⃣ if you’re are new to weight lifting. Your body will react to the new stimulus by building some muscle, but you WILL lose fat while being in a deficit! The muscle you will build in this phase are called “newbie gains”. Take advantage of this phase. Have a good program and eat in a slight deficit.

2️⃣if your program has been sh*t. If you have done lots and lots of cardio, only resistance band exercises and didn’t progressively overload, you will build muscle on a good program while being in a deficit!
I recommend programs by  @mindpumpmedia @jeffnippard and @kk_fit_ if you don’t have professional help.

3️⃣if you’ve had a long time off the gym. Your muscle memory will kick right back, and you definitely will build muscle while losing fat.

4️⃣this one happened for me. I was so overwhelmed by this, so PLS PLS PLS don’t be afraid to try this. IF YOU HAVE BEEN IN A DEFICIT FOR A LONG TIME AND YOU INCREASE CALS. if you have been dieting for a long time, you feel miserable you probably have adapted your metabolism to the low calories. With a reverse diet, the extra food will go for building muscle if you do progressive overload.

REMEMBER, building muscle requires progressive overload and good programming. Weigh loss mostly comes from food intake (all though you can create a deficit from exercise)

I hope this one helped you a bit❤️❤️❤️
.
.
. 
#gym #fitness #progressiveoverload #fit #fitnessmotivation #muscle #buildmusclelosefat #fatloss #musclebuilding #hipthrust #glute #bodybuilding #protein #fitnessgirl #gymshark #motivation #muscle #musclegirls #strong #kkfit #bulking #cutting

Building muscle while losing fat?
Is it possible? YES! It’s called a recomb. General rule is to eat in a deficit to lose the weight and in a surplus to gain weight (build muscle) BUT there are some instances where it is possible to do both at the same time. They all require you being in a deficit or at least maintenance.

1️⃣ if you’re are new to weight lifting. Your body will react to the new stimulus by building some muscle, but you WILL lose fat while being in a deficit! The muscle you will build in this phase are called “newbie gains”. Take advantage of this phase. Have a good program and eat in a slight deficit.

2️⃣if your program has been sh*t. If you have done lots and lots of cardio, only resistance band exercises and didn’t progressively overload, you will build muscle on a good program while being in a deficit!
I recommend programs by @mindpumpmedia @jeffnippard and @kk_fit_ if you don’t have professional help.

3️⃣if you’ve had a long time off the gym. Your muscle memory will kick right back, and you definitely will build muscle while losing fat.

4️⃣this one happened for me. I was so overwhelmed by this, so PLS PLS PLS don’t be afraid to try this. IF YOU HAVE BEEN IN A DEFICIT FOR A LONG TIME AND YOU INCREASE CALS. if you have been dieting for a long time, you feel miserable you probably have adapted your metabolism to the low calories. With a reverse diet, the extra food will go for building muscle if you do progressive overload.

REMEMBER, building muscle requires progressive overload and good programming. Weigh loss mostly comes from food intake (all though you can create a deficit from exercise)

I hope this one helped you a bit❤️❤️❤️
.
.
.
#gym #fitness #progressiveoverload #fit #fitnessmotivation #muscle #buildmusclelosefat #fatloss #musclebuilding #hipthrust #glute #bodybuilding #protein #fitnessgirl #gymshark #motivation #muscle #musclegirls #strong #kkfit #bulking #cutting

#GLUTEMAS IS FINALLY HERE!⠀
⠀
⠀
🦌If you are scratching your head wondering "what the heck is #GLUTEMAS" let me explain...⠀
⠀
⠀
#Glutemas is your ALL INCLUSIVE 6 week Glute Building manual/training road map to help you put those extra fixings and holiday treats to good use for a stronger backside ⠀
⠀
But in case you think this was just another glute program you have been MISTAKEN.⠀
⠀
#Glutemas is a FULL BODY lady lifting program that will help you BUILD MUSCLE from top to bottom AND beat the overwhelm that comes with the holidays.⠀
⠀
⠀
⠀
😭How many times have spent the last few months of your year traveling to see family, hopping from one holiday event to another, and feeling like your fitness is put on the back burner?⠀
⠀
😭How many times have you filled your belly with your favorite holiday treats or grandmas'home cooking and then felt guilty afterward?⠀
⠀
⠀
⠀
It is time to say NO MORE....this year is going to be different.⠀
⠀
⛄We are going to take that guilt and tell it to shut the heck up because you are finishing 2019 with growth for the booty, muscles, and mind. ⠀
⠀
🤍I am going to help you take every morsel of delicious food and use it for fuel.⠀
⠀
🤍I am going to help you stress less by showing you how just 3 killer full body training sessions per week can help you build sexy muscles while leaving you plenty of time to still be the holiday superstar you are.⠀
⠀
Do not wait until 2020 to set your next goal.⠀
⠀
Start now!⠀
⠀
Allow me to take care of you this holiday season so you can focus on your loved ones...⠀
⠀
🤶PUT GLUTEMAS BELOW TO JOIN THIS SIX WEEK MUSCLE BUILDING CHALLENGE⬇️⬇️⬇️⬇️⬇️⬇️⠀
⠀
⠀
⠀
⠀
#glutesworkout #bootyworkout #gym_videos #athomeworkout #bootybuilding #glutebands #bodyweighttraining #shelifts #fitnesssolution #trainlikeagirl #fitnesslove #momswholiftforfun #fitnesstips #liftingnewbie #workouttips #bootybands #womenlift #fitnessmom #glutes #milspouseowned #liftlikeagirl #momfit #momswithmuscle #glutes #strongmom #gluteworkouts #fitnessnewbie #fitmas #buildmusclelosefat

#GLUTEMAS IS FINALLY HERE!⠀


🦌If you are scratching your head wondering "what the heck is #GLUTEMAS " let me explain...⠀


#Glutemas is your ALL INCLUSIVE 6 week Glute Building manual/training road map to help you put those extra fixings and holiday treats to good use for a stronger backside ⠀

But in case you think this was just another glute program you have been MISTAKEN.⠀

#Glutemas is a FULL BODY lady lifting program that will help you BUILD MUSCLE from top to bottom AND beat the overwhelm that comes with the holidays.⠀



😭How many times have spent the last few months of your year traveling to see family, hopping from one holiday event to another, and feeling like your fitness is put on the back burner?⠀

😭How many times have you filled your belly with your favorite holiday treats or grandmas'home cooking and then felt guilty afterward?⠀



It is time to say NO MORE....this year is going to be different.⠀

⛄We are going to take that guilt and tell it to shut the heck up because you are finishing 2019 with growth for the booty, muscles, and mind. ⠀

🤍I am going to help you take every morsel of delicious food and use it for fuel.⠀

🤍I am going to help you stress less by showing you how just 3 killer full body training sessions per week can help you build sexy muscles while leaving you plenty of time to still be the holiday superstar you are.⠀

Do not wait until 2020 to set your next goal.⠀

Start now!⠀

Allow me to take care of you this holiday season so you can focus on your loved ones...⠀

🤶PUT GLUTEMAS BELOW TO JOIN THIS SIX WEEK MUSCLE BUILDING CHALLENGE⬇️⬇️⬇️⬇️⬇️⬇️⠀




#glutesworkout #bootyworkout #gym_videos #athomeworkout #bootybuilding #glutebands #bodyweighttraining #shelifts #fitnesssolution #trainlikeagirl #fitnesslove #momswholiftforfun #fitnesstips #liftingnewbie #workouttips #bootybands #womenlift #fitnessmom #glutes #milspouseowned #liftlikeagirl #momfit #momswithmuscle #glutes #strongmom #gluteworkouts #fitnessnewbie #fitmas #buildmusclelosefat

过了一个非常充实的周末
星期一就来好好#throwback 一下
💪🏻🔥💪🏻❤️💪🏻🔥💪🏻❤️
昨天上午帮忙团队伙伴参加教会举办的捐血运动, 和测量身体体脂测量 和抗氧化指数。 
老公义不容辞的也答应一同参加, 还参与了捐血运动。

我发现有部分的人,看起来不胖, 体重也过轻,可是肌肉是不符合标准的。 
别小看肌肉的重要性,
只要有足够的肌肉,不但身材看起来更结实好看, 肌肉更能保护骨头, 关节,减少受伤、使反应更灵敏。 
最重要的是, 肌肉比脂肪多燃烧5倍热量, 有肌肉的人能提升新陈代谢、减脂肪, 连睡觉都在燃烧脂肪! 💪🏻🔥🔥
Had an amazing and wonderful weekend ~
I volunteered to help my partner Nancy in her church's blood donation and health awareness event. .
.
The crowd was amazing, kept us very busy till nearly forgotten to take our lunch 🤣.
My very supportive husband tagged along and he too went for the blood donation. .
When I help the people to do their health assessment, many who may look very thin and underweight, have very low muscle percentage which is not very ideal. .
Because muscle in our body plays an important role not only gives us good n firm body shape, it also helps to support our bone and joints, lower injuries and better agility.
.
Moreover, the most important point is muscle is a fat burner and helps to increase body's metabolism rate. .
.
.
想要知道怎么增加肌肉量吗?还是你有什么秘方可以增加肌肉的,都可以在以下留言, 我们来交流交流~ 🤜🏻🤛🏻
.
If you want to know how you can increase muscle, or you have tips or opinions on increasing muscle effectively, pls comment below, let's exchange ideas~ 🤜🏻🤛🏻
.
.
.
.
#BloodDonationEvent #MakeADifferenceEveryDay
#MissionCompleted
#muscle #muscleisimportant 
#howto #buildmuscle #buildmusclelosefat

过了一个非常充实的周末
星期一就来好好 #throwback 一下
💪🏻🔥💪🏻❤️💪🏻🔥💪🏻❤️
昨天上午帮忙团队伙伴参加教会举办的捐血运动, 和测量身体体脂测量 和抗氧化指数。
老公义不容辞的也答应一同参加, 还参与了捐血运动。

我发现有部分的人,看起来不胖, 体重也过轻,可是肌肉是不符合标准的。
别小看肌肉的重要性,
只要有足够的肌肉,不但身材看起来更结实好看, 肌肉更能保护骨头, 关节,减少受伤、使反应更灵敏。
最重要的是, 肌肉比脂肪多燃烧5倍热量, 有肌肉的人能提升新陈代谢、减脂肪, 连睡觉都在燃烧脂肪! 💪🏻🔥🔥
Had an amazing and wonderful weekend ~
I volunteered to help my partner Nancy in her church's blood donation and health awareness event. .
.
The crowd was amazing, kept us very busy till nearly forgotten to take our lunch 🤣.
My very supportive husband tagged along and he too went for the blood donation. .
When I help the people to do their health assessment, many who may look very thin and underweight, have very low muscle percentage which is not very ideal. .
Because muscle in our body plays an important role not only gives us good n firm body shape, it also helps to support our bone and joints, lower injuries and better agility.
.
Moreover, the most important point is muscle is a fat burner and helps to increase body's metabolism rate. .
.
.
想要知道怎么增加肌肉量吗?还是你有什么秘方可以增加肌肉的,都可以在以下留言, 我们来交流交流~ 🤜🏻🤛🏻
.
If you want to know how you can increase muscle, or you have tips or opinions on increasing muscle effectively, pls comment below, let's exchange ideas~ 🤜🏻🤛🏻
.
.
.
.
#BloodDonationEvent #MakeADifferenceEveryDay
#MissionCompleted
#muscle #muscleisimportant
#howto #buildmuscle #buildmusclelosefat

This is how you build muscle⁣
⁣
I talk a lot about fat loss, because well, it’s the main pillar of my program. Building muscle, however, is an important part of that process.⁣
⁣
Let’s be honest. Once you shred that beer gut down you want to be able to reveal the muscle underneath, don’t ya?⁣
⁣
There are four main phases to building muscle:⁣
⁣
💥Endurance (training to not fatigue)⁣
💥Hypertrophy (building muscle size)⁣
💥Strength (heavy lifting)⁣
💥Power (explosive movements)⁣
⁣
Unless you’ve never lifted a weight in your life, you probably either want to add size or strength. The two are not mutually exclusive.⁣
⁣
Building strength doesn’t necessarily equate to building size. Building size also doesn’t mean building maximal strength.⁣
⁣
Let’s take a look at how these two work:⁣
⁣
Strength⁣
💪Sets: 1-5⁣
💪Reps: 1-5⁣
💪Weight: Heavy⁣
⁣
Size⁣
💪Sets: 3-5⁣
💪Reps: 6-12+⁣
💪Weight: Medium⁣
⁣
If you’re in fat loss mode, you probably don’t want to try to build size. Gaining some fat while building muscle size is inevitable. You’re trying to lose fat so building strength is the better path for now.⁣
⁣
Want more? Check out my IG stories later today for this week’s mini-training focusing on strength vs. size

#buildingmuscle #musclebuilding #buildingstrength #strengthbuilding #musclemayhem #muscle #muscles #sizevsstrength #hypertrophy #hypertrophytraining #strength #strengthtraining #fatlossworkout #strengthworkout #strengthforfatloss #losefatbuildmuscle #buildmusclelosefat #losingfatgainingmuscle #kansascity #kcmo #beerdude

This is how you build muscle⁣

I talk a lot about fat loss, because well, it’s the main pillar of my program. Building muscle, however, is an important part of that process.⁣

Let’s be honest. Once you shred that beer gut down you want to be able to reveal the muscle underneath, don’t ya?⁣

There are four main phases to building muscle:⁣

💥Endurance (training to not fatigue)⁣
💥Hypertrophy (building muscle size)⁣
💥Strength (heavy lifting)⁣
💥Power (explosive movements)⁣

Unless you’ve never lifted a weight in your life, you probably either want to add size or strength. The two are not mutually exclusive.⁣

Building strength doesn’t necessarily equate to building size. Building size also doesn’t mean building maximal strength.⁣

Let’s take a look at how these two work:⁣

Strength⁣
💪Sets: 1-5⁣
💪Reps: 1-5⁣
💪Weight: Heavy⁣

Size⁣
💪Sets: 3-5⁣
💪Reps: 6-12+⁣
💪Weight: Medium⁣

If you’re in fat loss mode, you probably don’t want to try to build size. Gaining some fat while building muscle size is inevitable. You’re trying to lose fat so building strength is the better path for now.⁣

Want more? Check out my IG stories later today for this week’s mini-training focusing on strength vs. size

#buildingmuscle #musclebuilding #buildingstrength #strengthbuilding #musclemayhem #muscle #muscles #sizevsstrength #hypertrophy #hypertrophytraining #strength #strengthtraining #fatlossworkout #strengthworkout #strengthforfatloss #losefatbuildmuscle #buildmusclelosefat #losingfatgainingmuscle #kansascity #kcmo #beerdude

Hour and a half at the gym. 20 minutes of that was tanning. 🌞 the rest of the time i was sweating my ass off.😅 Starts with lifting and ends with elliptical.😳 I hate this machine.... but the trainer said I needed 20 minutes of cardio to cut fat and not just bulk up🤷
I'll give it a try for 6 weeks and see what the results say.💪🏋 #girlswholift #gym #gymselfie #gymgirls #workouttime #workoutmotivation #workout #buildmusclelosefat #hydratedisthenewsexy #elliptical #legday #cardio

Hour and a half at the gym. 20 minutes of that was tanning. 🌞 the rest of the time i was sweating my ass off.😅 Starts with lifting and ends with elliptical.😳 I hate this machine.... but the trainer said I needed 20 minutes of cardio to cut fat and not just bulk up🤷
I'll give it a try for 6 weeks and see what the results say.💪🏋 #girlswholift #gym #gymselfie #gymgirls #workouttime #workoutmotivation #workout #buildmusclelosefat #hydratedisthenewsexy #elliptical #legday #cardio

Body Dysmorphia 
I don’t know a ton about body dysmorphia, but I do know I have struggled with it to some extent in my life. I think most people do just maybe not to the extreme that everyone does. I still look in the mirror and feel very fat some days when my headspace is really bad I don’t see my body the way it actually is. On days where I’m not struggling so much I look in the mirror and think holy crap I’m super tiny what was I thinking the other day?! I look back at pictures from a year and two years ago when I was under eating and the smallest I’ve ever been. I remember at the time though thinking I was so fat and it’s just crazy because now I look and think wow I was so small and scrawny. Our heads and thoughts can get the better of us and make us believe things that aren’t actually true. The best way I’ve learned to deal with not seeing myself correctly is to just remind myself that my body doesn’t determine my value or anyone’s value. I’m a much nicer happier person now than I was when I was hungry and small all the time. I have to remember that when my thoughts want to go to that place of oh my god look how big I am I need to eat less. Like I said I don’t know much about body dysmorphia nor am I qualified to help anyone struggling with it, but I did just want to open up about my struggles with it and hopefully it can encourage someone going through it right now. ❤️

Body Dysmorphia
I don’t know a ton about body dysmorphia, but I do know I have struggled with it to some extent in my life. I think most people do just maybe not to the extreme that everyone does. I still look in the mirror and feel very fat some days when my headspace is really bad I don’t see my body the way it actually is. On days where I’m not struggling so much I look in the mirror and think holy crap I’m super tiny what was I thinking the other day?! I look back at pictures from a year and two years ago when I was under eating and the smallest I’ve ever been. I remember at the time though thinking I was so fat and it’s just crazy because now I look and think wow I was so small and scrawny. Our heads and thoughts can get the better of us and make us believe things that aren’t actually true. The best way I’ve learned to deal with not seeing myself correctly is to just remind myself that my body doesn’t determine my value or anyone’s value. I’m a much nicer happier person now than I was when I was hungry and small all the time. I have to remember that when my thoughts want to go to that place of oh my god look how big I am I need to eat less. Like I said I don’t know much about body dysmorphia nor am I qualified to help anyone struggling with it, but I did just want to open up about my struggles with it and hopefully it can encourage someone going through it right now. ❤️

OVER THE NEXT FEW WEEKS WE ARE GOING TO BE MAKING SOME SMALL CHANGES TO OUR TIMETABLE ADDING IN SOME VARIETY TO OUR CLASSES. 
STARTING THIS WEEK MONDAY & WEDNESDAYS 06.30-07.15AM CLASS WILL NOW BE A WEIGHT LIFTING CLASS. WE WILL TEACH YOU HOW TO LIFT SAFELY AND EACH WEEK BUILD ON MAKING YOU STRONGER AND MORE CONFIDENT IN THE GYM. 
COMING SOON..... YOGA AND BOXING 🥊🙆🏼‍♂️ #crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise

OVER THE NEXT FEW WEEKS WE ARE GOING TO BE MAKING SOME SMALL CHANGES TO OUR TIMETABLE ADDING IN SOME VARIETY TO OUR CLASSES.
STARTING THIS WEEK MONDAY & WEDNESDAYS 06.30-07.15AM CLASS WILL NOW BE A WEIGHT LIFTING CLASS. WE WILL TEACH YOU HOW TO LIFT SAFELY AND EACH WEEK BUILD ON MAKING YOU STRONGER AND MORE CONFIDENT IN THE GYM.
COMING SOON..... YOGA AND BOXING 🥊🙆🏼‍♂️ #crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise

💥NEW MEMBERSHIP💥
WE WILL NOW BE OFFERING ALL MEMBERS OLD AND NEW A £40 A MONTH UNLIMITED CLASS AND GYM MEMBERSHIP. THIS WILL BE A MINIMUM SIGN UP OF 6 MONTHS THAT WILL AUTOMATICALLY RENEW EVERY MONTH. 
SAVE £20 PER MONTH ON OUR MONTHLY UNLIMITED CLASS PASS!!!
CLICK ON THE LINK IN OUR BIO TO SIGN UP FOR YOUR MEMBERSHIP. 
#CREW42 #GYM #GYMMEMBERSHIP #JOINTHECREW

💥NEW MEMBERSHIP💥
WE WILL NOW BE OFFERING ALL MEMBERS OLD AND NEW A £40 A MONTH UNLIMITED CLASS AND GYM MEMBERSHIP. THIS WILL BE A MINIMUM SIGN UP OF 6 MONTHS THAT WILL AUTOMATICALLY RENEW EVERY MONTH.
SAVE £20 PER MONTH ON OUR MONTHLY UNLIMITED CLASS PASS!!!
CLICK ON THE LINK IN OUR BIO TO SIGN UP FOR YOUR MEMBERSHIP.
#CREW42 #GYM #GYMMEMBERSHIP #JOINTHECREW

#evanselite client, @jackkeenan.d, smashing his lean muscle building phase right now.

Pushing nearly 500g carbs a day and he’s smashing his PBs in the gym, and smashing players on the Rugby field.

Not only that, but he’s still fairly lean for the amount of tissue he’s accruing.
I mean, his quads are still separated!! I can’t wait to see what else unfolds over the next few months, because I can only see Jack making ridiculous progress as intensity in training increases! -

For all Personal training and Online enquiries, click the link in my bio or drop me a message!

#evanselite client, @jackkeenan.d , smashing his lean muscle building phase right now.

Pushing nearly 500g carbs a day and he’s smashing his PBs in the gym, and smashing players on the Rugby field.

Not only that, but he’s still fairly lean for the amount of tissue he’s accruing.
I mean, his quads are still separated!! I can’t wait to see what else unfolds over the next few months, because I can only see Jack making ridiculous progress as intensity in training increases! -

For all Personal training and Online enquiries, click the link in my bio or drop me a message!

There is no diet or exercise for your body type!

That's because there is no body type!

Choosing your nutrition based on your body type is the equivalent of choosing your cars fuel based on it's colour

Body types aren't a thing! Mesomorph Endomorph and Ectomorph are actually personality traits

We humans work the same

We put force across muscle tissue and it will grow

We we achieve a calorie deficit and we will lose body fat

We achieve a calorie surplus and we put on weight

You are uniquely you, that doesn't mean you have a body type that will react differently to these mechanisms

This is just some idiot spreading misinformation preying on people's confusion

#buildmusclelosefat #forceovermuscle #nobodytypes #buildmuscle #weightlosscoach #weightlosscoach #weightlossideas #weightlosstips_by_experts #evidencebased #onlinecoach #onlinept #sportsscience #bsc

There is no diet or exercise for your body type!

That's because there is no body type!

Choosing your nutrition based on your body type is the equivalent of choosing your cars fuel based on it's colour

Body types aren't a thing! Mesomorph Endomorph and Ectomorph are actually personality traits

We humans work the same

We put force across muscle tissue and it will grow

We we achieve a calorie deficit and we will lose body fat

We achieve a calorie surplus and we put on weight

You are uniquely you, that doesn't mean you have a body type that will react differently to these mechanisms

This is just some idiot spreading misinformation preying on people's confusion

#buildmusclelosefat #forceovermuscle #nobodytypes #buildmuscle #weightlosscoach #weightlosscoach #weightlossideas #weightlosstips_by_experts #evidencebased #onlinecoach #onlinept #sportsscience #bsc

🎉Happy Monday Ladies, Cassie here!⠀
⠀
I thought this would be a perfect day to say hello and re-introduce myself to those who may not know me and humanize this whole social media thing beyond the fitness pictures and videos⠀
⠀
So here are a few things about me⠀
⠀
I'm 35 years old, originally from Michigan and graduated from Michigan State University (GO GREEN)⠀
⠀
🌸I have been married to my hot hubby for almost 12 years⠀
⠀
🌸I'm also a mama of 3 little kiddos (Gavin Landon, and Lily ) ⠀
⠀
🇺🇲I served in the Army for six years as an interrogator and deployed to both Iraq and Afghanistan.⠀
⠀
Now I live wherever the Army sends us because my spouse is still serving⠀
⠀
🏡In the last 10 years, I have lived in⠀
⠀
Alaska⠀
Iraq⠀
Tennessee⠀
Afghanistan⠀
South Korea⠀
Florida⠀
California (Present) ⠀
Maryland (moving here in 5 days)⠀
⠀
⠀
🌸I am obsessed with lifting weights and have been a trainer for 5 years and could not imagine doing anything else⠀
⠀
🎉 I co authored a booked this year "Fitness to Freedom"⠀
⠀
🌸And last but not least I am truly grateful for each and every one person I meet along this crazy journey called life.⠀
⠀
Tell me one fun fact about you👇⠀
⠀
⠀
⠀
⠀
⠀
⠀
⠀
⠀
#fitnessbolgger #strongereveryday #veteranfit #fitforduty #howtobuildmuscle #girlswholift #milspouse #fitnesstips #chickswholiftheavy #momswholiftforfun # #armyarmyarmyveteran #fabfitfun #fitnessaddict #womenlift #bosslife #fitnessmom #liftingweights #strongmama #milspouseowned #macrocounting #flexibledietinglifestyle #eatguiltfree #buildmusclelosefat #iifymweightloss #iifymgirls #macrofreedom

🎉Happy Monday Ladies, Cassie here!⠀

I thought this would be a perfect day to say hello and re-introduce myself to those who may not know me and humanize this whole social media thing beyond the fitness pictures and videos⠀

So here are a few things about me⠀

I'm 35 years old, originally from Michigan and graduated from Michigan State University (GO GREEN)⠀

🌸I have been married to my hot hubby for almost 12 years⠀

🌸I'm also a mama of 3 little kiddos (Gavin Landon, and Lily ) ⠀

🇺🇲I served in the Army for six years as an interrogator and deployed to both Iraq and Afghanistan.⠀

Now I live wherever the Army sends us because my spouse is still serving⠀

🏡In the last 10 years, I have lived in⠀

Alaska⠀
Iraq⠀
Tennessee⠀
Afghanistan⠀
South Korea⠀
Florida⠀
California (Present) ⠀
Maryland (moving here in 5 days)⠀


🌸I am obsessed with lifting weights and have been a trainer for 5 years and could not imagine doing anything else⠀

🎉 I co authored a booked this year "Fitness to Freedom"⠀

🌸And last but not least I am truly grateful for each and every one person I meet along this crazy journey called life.⠀

Tell me one fun fact about you👇⠀








#fitnessbolgger #strongereveryday #veteranfit #fitforduty #howtobuildmuscle #girlswholift #milspouse #fitnesstips #chickswholiftheavy #momswholiftforfun # #armyarmyarmyveteran #fabfitfun #fitnessaddict #womenlift #bosslife #fitnessmom #liftingweights #strongmama #milspouseowned #macrocounting #flexibledietinglifestyle #eatguiltfree #buildmusclelosefat #iifymweightloss #iifymgirls #macrofreedom

Getting back to healthy eating and going to hit the gym again this coming week, get my muscle definition back. #motivation #motivated #kickass #dwfitness #buildmusclelosefat @dwfitnessfirstmorecambe @tiptfit

Getting back to healthy eating and going to hit the gym again this coming week, get my muscle definition back. #motivation #motivated #kickass #dwfitness #buildmusclelosefat @dwfitnessfirstmorecambe @tiptfit

6 WAYS TO BOOST TESTOSTERONE💪🔥
by @_klinfitness_
.
like and comment❤❤
share with your friends🙌
.
testosterone is the main builder for gain muscle mass. These are some of the boosters wich can help you to create testosterone and build muscle mass💪🔥: .
- take zinc - lift heavy
- sleep 7+ hours
- high diet carb
- take vitamin D
- have sime sex
.
follow @_klinfitness_ ✅
follow @_klinfitness_ ✅
.
.
#musclegainzzz #buildmusclefaster #musclegainzz #buildmuscle_ir #bulkseason #buildmusclemass #buildmuscleburnfat #musclegainz💪🏽 #buildmuscles #ftnesssuport #bulkingfood #testosteroen #fitnessgainzzz #testosteroenbooster #fitnessgainzz #fitnessgainzzzz #bulkcarrier #buildmusclelosefat #buildmuscle #bulkyyarn #musclegainz💪 #losefats #fitnessgainz #buildmusclenotexcuses #buildmusclefast #losefat #losefatpro #buildmuscleonketo #bulk #musclegainz

6 WAYS TO BOOST TESTOSTERONE💪🔥
by @_klinfitness_
.
like and comment❤❤
share with your friends🙌
.
testosterone is the main builder for gain muscle mass. These are some of the boosters wich can help you to create testosterone and build muscle mass💪🔥: .
- take zinc - lift heavy
- sleep 7+ hours
- high diet carb
- take vitamin D
- have sime sex
.
follow @_klinfitness_
follow @_klinfitness_
.
.
#musclegainzzz #buildmusclefaster #musclegainzz #buildmuscle_ir #bulkseason #buildmusclemass #buildmuscleburnfat #musclegainz 💪🏽 #buildmuscles #ftnesssuport #bulkingfood #testosteroen #fitnessgainzzz #testosteroenbooster #fitnessgainzz #fitnessgainzzzz #bulkcarrier #buildmusclelosefat #buildmuscle #bulkyyarn #musclegainz 💪 #losefats #fitnessgainz #buildmusclenotexcuses #buildmusclefast #losefat #losefatpro #buildmuscleonketo #bulk #musclegainz

DELOADING. Should you??
.
.
Technical definition: 1 microcycle (usually ~a week) where volume is dropped significantly to allow for cumulative fatigue acquired during previous weeks of training to dissipate. As fatigue drops, your new strength/muscle adaptations will reveal themselves.
.
.
Regular people definition: A week of low or no training to allow yourself to recover from previous hard weeks of training. As you recover, you’ll feel stronger going into your next block of training
.
.
Shocker...the IG fitfluence scene seems to present 2 conflicting ideas on the matter
.
.
1️⃣The “Shut Up and Lift” camp: Wannabe hardcore folk. Usually of an old school mindset. Says that deloads are for soft little marshmellows and totally unnecessary.
.
.
2️⃣The Evidence-Based Bodybuilding Camp: Deloads on a 4-6+ week basis are essential for maximizing muscle growth and dissipating fatigue so you can keep lifting hard and not dying/snapping in half like a pretzel with injuries galore.
.
.
Cool…...So……..should you deload???
.
.
🔹If you are only weight training 2-3x per week (< 2-3 hours per week) with moderate intensity and not crazy volume (Most people...) you probably don’t need to plan an entire week to Deload.
.
🔹That doesn’t mean “You never need to Deload”. It just means you’re already kind of Deloading the 4-5 days you’re not in the gym. Additionally, chances are life will throw you deloads on it’s own in the form of a vacation, long weekend, work trip etc...
.
.
🔺If you are training 4-6x per week (~4-6+ hours per week) on a CONSISTENT basis and you’ve never deloaded…….you’re either
.
▪️Not training hard enough to deload and thus not really making any progress anyway
.
▪️Periodically overtraining and burning out/snapping in half like a pretzel
.
▪️Bound for injury
.
.
There is nothing inherently wrong with lifting ~2-3x per week…just know you can tell Derek from GNC who’s telling you to deload to chill and stick to selling fit tea.
.
.
Love you ❤️

DELOADING. Should you??
.
.
Technical definition: 1 microcycle (usually ~a week) where volume is dropped significantly to allow for cumulative fatigue acquired during previous weeks of training to dissipate. As fatigue drops, your new strength/muscle adaptations will reveal themselves.
.
.
Regular people definition: A week of low or no training to allow yourself to recover from previous hard weeks of training. As you recover, you’ll feel stronger going into your next block of training
.
.
Shocker...the IG fitfluence scene seems to present 2 conflicting ideas on the matter
.
.
1️⃣The “Shut Up and Lift” camp: Wannabe hardcore folk. Usually of an old school mindset. Says that deloads are for soft little marshmellows and totally unnecessary.
.
.
2️⃣The Evidence-Based Bodybuilding Camp: Deloads on a 4-6+ week basis are essential for maximizing muscle growth and dissipating fatigue so you can keep lifting hard and not dying/snapping in half like a pretzel with injuries galore.
.
.
Cool…...So……..should you deload???
.
.
🔹If you are only weight training 2-3x per week (< 2-3 hours per week) with moderate intensity and not crazy volume (Most people...) you probably don’t need to plan an entire week to Deload.
.
🔹That doesn’t mean “You never need to Deload”. It just means you’re already kind of Deloading the 4-5 days you’re not in the gym. Additionally, chances are life will throw you deloads on it’s own in the form of a vacation, long weekend, work trip etc...
.
.
🔺If you are training 4-6x per week (~4-6+ hours per week) on a CONSISTENT basis and you’ve never deloaded…….you’re either
.
▪️Not training hard enough to deload and thus not really making any progress anyway
.
▪️Periodically overtraining and burning out/snapping in half like a pretzel
.
▪️Bound for injury
.
.
There is nothing inherently wrong with lifting ~2-3x per week…just know you can tell Derek from GNC who’s telling you to deload to chill and stick to selling fit tea.
.
.
Love you ❤️

WERE SUPER EXCITED FOR TONIGHT’S PROSECCO FRIDAY CLASS SPECIAL. .

WE HAVE THE AMAZING @KONUTRITION GUYS JOINING US WITH SOME MENU SAMPLES FOR AFTER THE WORKOUT WITH YOUR GLASS OF PROSECCO/BEER 🍾🥂🍻🍺
IF YOU HAVEN’T BOOKED YET WHAT ARE YOU WAITING FOR? 
#crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise #proseccofriday #nutrition

WERE SUPER EXCITED FOR TONIGHT’S PROSECCO FRIDAY CLASS SPECIAL. .

WE HAVE THE AMAZING @KONUTRITION GUYS JOINING US WITH SOME MENU SAMPLES FOR AFTER THE WORKOUT WITH YOUR GLASS OF PROSECCO/BEER 🍾🥂🍻🍺
IF YOU HAVEN’T BOOKED YET WHAT ARE YOU WAITING FOR?
#crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #meetnewfriends #community #socialise #proseccofriday #nutrition