#makingweight

Tag posts on Instagram

12.8k posts

Top Posts

If you’ve been watching my stories, you’ll know that the last 16 hours or so have not been fun!

To make weight for my powerlifting meet tomorrow morning, I had to get to 60kg this morning.

Normally this would not be an issue since I sit around that anyway, or so I thought... 62.2kg my scales told me on empty yesterday and again at 6pm. 😲
.
So that was 2.2kg that had to go in about 16hrs...eek.
.
Long story, short...some hot baths, vitamin c loading and dandelion root, I made it 🙌🏼🙌🏼🙌🏼
.
Sooooo I figured I would actually use this example to show how ‘easily’ (use that term loosely ha) body weight can be manipulated and precisely why you shouldn’t get hung up on that number on the scales.

No, you didn’t gain 2lbs of fat overnight - YOU DIDN’T GET FATTER DURING 8 HOURS OF SLEEP.

There are lots of variables which can sway body weight like water intake, water retention, inflammation from training, hormonal changes, glycogen, food in stomach or digestive tract, sodium levels etc.
.
My main take home points:
1. Strive for fat loss, not weight loss.

2. Use a combination of methods to monitor progression e.g. measuring waist circumference and visual as well as scale weight.

3. Look at it as a longer process and don’t get totally hung up on the changes you make week to week - progression isn’t linear so expect periods of plateau and also inconsistency but know that doesn’t necessarily mean you’re doing it wrong.

4. If you need help making weight, come to me as I’m now officially a PRO 😎😂
.
.
.
#makingweight #powerlifting #fatloss #weightloss #waterweight

If you’ve been watching my stories, you’ll know that the last 16 hours or so have not been fun!

To make weight for my powerlifting meet tomorrow morning, I had to get to 60kg this morning.

Normally this would not be an issue since I sit around that anyway, or so I thought... 62.2kg my scales told me on empty yesterday and again at 6pm. 😲
.
So that was 2.2kg that had to go in about 16hrs...eek.
.
Long story, short...some hot baths, vitamin c loading and dandelion root, I made it 🙌🏼🙌🏼🙌🏼
.
Sooooo I figured I would actually use this example to show how ‘easily’ (use that term loosely ha) body weight can be manipulated and precisely why you shouldn’t get hung up on that number on the scales.

No, you didn’t gain 2lbs of fat overnight - YOU DIDN’T GET FATTER DURING 8 HOURS OF SLEEP.

There are lots of variables which can sway body weight like water intake, water retention, inflammation from training, hormonal changes, glycogen, food in stomach or digestive tract, sodium levels etc.
.
My main take home points:
1. Strive for fat loss, not weight loss.

2. Use a combination of methods to monitor progression e.g. measuring waist circumference and visual as well as scale weight.

3. Look at it as a longer process and don’t get totally hung up on the changes you make week to week - progression isn’t linear so expect periods of plateau and also inconsistency but know that doesn’t necessarily mean you’re doing it wrong.

4. If you need help making weight, come to me as I’m now officially a PRO 😎😂
.
.
.
#makingweight #powerlifting #fatloss #weightloss #waterweight

.
ℹ️ Did you know on average it takes 3.5 years to start treatment for an eating disorder (ED) after recognising the issue?
.
🔍However, approximately one-third of UK adults are unable to spot the signs/ symptoms of eating disorders (YouGov, 2018).
.
🆘 The earlier the intervention, the greater the chance of recovery so be wary of the below signs and symptoms:
- rapid weight loss
- unusually low or high BMI (should not be used in isolation to determine ED treatment).
- dieting/ restrictive eating habits/ change in eating habits
- withdrawal/ avoidance of situations involving food
- disproportionate concern about weight/ shape
- irregular/ loss of periods (*periods on hormonal contraceptives are NOT a “true” period)
- dizziness/ poor concentration
- compensatory behaviours (laxatives/ diet pills/ vomiting/ excessive exercise)
- cramping/ unexplained gastro complaints (constipation/ acid reflux)
- tooth decay/ calluses at finger joints (as a result of inducing vomiting)
- electrolyte imbalances/ low blood sugars (hypoglycaemia)
- involvement in activities associated with high risk of ED (professional sport/ fashion/ dance/ modelling).
.
⚠️If you’re worried someone you know may have an eating disorder- act promptly. Encourage them to speak with their GP and consider visiting @beatedsupport for further support and resources.
.
📸: @beatedsupport

.
ℹ️ Did you know on average it takes 3.5 years to start treatment for an eating disorder (ED) after recognising the issue?
.
🔍However, approximately one-third of UK adults are unable to spot the signs/ symptoms of eating disorders (YouGov, 2018).
.
🆘 The earlier the intervention, the greater the chance of recovery so be wary of the below signs and symptoms:
- rapid weight loss
- unusually low or high BMI (should not be used in isolation to determine ED treatment).
- dieting/ restrictive eating habits/ change in eating habits
- withdrawal/ avoidance of situations involving food
- disproportionate concern about weight/ shape
- irregular/ loss of periods (*periods on hormonal contraceptives are NOT a “true” period)
- dizziness/ poor concentration
- compensatory behaviours (laxatives/ diet pills/ vomiting/ excessive exercise)
- cramping/ unexplained gastro complaints (constipation/ acid reflux)
- tooth decay/ calluses at finger joints (as a result of inducing vomiting)
- electrolyte imbalances/ low blood sugars (hypoglycaemia)
- involvement in activities associated with high risk of ED (professional sport/ fashion/ dance/ modelling).
.
⚠️If you’re worried someone you know may have an eating disorder- act promptly. Encourage them to speak with their GP and consider visiting @beatedsupport for further support and resources.
.
📸: @beatedsupport

•••
Shape Update! 🔥
•••
52.0 kg on the scale this morning!
2 weeks out - not bad at all.
Frist time making weight this early before my competition!
•••
Lets see what we can lift in Sweden!
💪🏻🇸🇪🔥

•••
Shape Update! 🔥
•••
52.0 kg on the scale this morning!
2 weeks out - not bad at all.
Frist time making weight this early before my competition!
•••
Lets see what we can lift in Sweden!
💪🏻🇸🇪🔥

Four, 12 hour night shifts worth of food ✅ This took less than 2 hours and it’s gonna make my next 4 days so much easier. My PL meet is in exactly one week and my nutrition needs to be👌🏼. #rpstrength #rpdiet #mealprep #mealpreplikeaboss #healthyfood #foodisfuel #eatyourveggies #nurselife #nightshiftlife #dietonpoint #fenomironeater #72kg #makingweight

Four, 12 hour night shifts worth of food ✅ This took less than 2 hours and it’s gonna make my next 4 days so much easier. My PL meet is in exactly one week and my nutrition needs to be👌🏼. #rpstrength #rpdiet #mealprep #mealpreplikeaboss #healthyfood #foodisfuel #eatyourveggies #nurselife #nightshiftlife #dietonpoint #fenomironeater #72kg #makingweight

Wrestling weigh ins for my handsome tonight #WrestlingLife #MakingWeight #Selma

Wrestling weigh ins for my handsome tonight #WrestlingLife #MakingWeight #Selma

It's nice to be told you're beautiful or hot or whatever, but I'd love to hear some say that I make things easier, that they're happy that I exist, they don't know what they'd do without me, that they're proud of me, that I have something to offer, that I'm strong. Compliments don't always have to be about appearance.
.
.
.
Messy bun, scrunched up nose, bags under my eyes...but my crop-top game strong and I murdered an hour of cardi-no 💪🏼
BLOOMINGTON HERE I COME 🖤
#meetprep #1moreday #makingweight #nervous #firstmeet #yesican #iamenough

It's nice to be told you're beautiful or hot or whatever, but I'd love to hear some say that I make things easier, that they're happy that I exist, they don't know what they'd do without me, that they're proud of me, that I have something to offer, that I'm strong. Compliments don't always have to be about appearance.
.
.
.
Messy bun, scrunched up nose, bags under my eyes...but my crop-top game strong and I murdered an hour of cardi-no 💪🏼
BLOOMINGTON HERE I COME 🖤
#meetprep #1moreday #makingweight #nervous #firstmeet #yesican #iamenough

Some great progress from my client  Sophie. Built up her calories much higher before cutting down to get to her weight class 
Nutrition plan info on blog, link in bio 
#Repost @sophie_powerlifter with @repostapp
・・・
Progress pics from my 10 week nutrition plan with @shannonclifford_powerlifting firstly we focused on slowly upping my daily calories without gaining weight and the last 2 weeks I started my slow cut back down ready for qualifiers in June. Week 1 I started at around 53.8Kg week 10 at around 53Kg I can definitely see a few changes and I can't wait to start building up those calories again!! 😁 #Progress #Powerlifter #WeightLoss #Nutrition #shannonclifford_powerlifting #MacroTracking #IIFYM #Powerlifting #MakingWeight #GirlsWithMuscle #GirlsThatLift #GirlsWhoPowerLift #GWPL #ILoveFood

Some great progress from my client Sophie. Built up her calories much higher before cutting down to get to her weight class
Nutrition plan info on blog, link in bio
#Repost @sophie_powerlifter with @repostapp
・・・
Progress pics from my 10 week nutrition plan with @shannonclifford_powerlifting firstly we focused on slowly upping my daily calories without gaining weight and the last 2 weeks I started my slow cut back down ready for qualifiers in June. Week 1 I started at around 53.8Kg week 10 at around 53Kg I can definitely see a few changes and I can't wait to start building up those calories again!! 😁 #Progress #Powerlifter #WeightLoss #Nutrition #shannonclifford_powerlifting #MacroTracking #IIFYM #Powerlifting #MakingWeight #GirlsWithMuscle #GirlsThatLift #GirlsWhoPowerLift #GWPL #ILoveFood

The cut. Every fighter dreads this phase in fight preparation ☹️ You need to scale down your daily consumption so that you can be certain to make weight the day before the fight. My weigh cuts have been relatively easy thus far and that is mainly because I start preparation early and I stick to the plan. No cheat meals and no monkey business 🙊 Some days are “low carb” days and on those days I am grateful for all the other sources of energy out there. This is one of them, the Matcha green tea powder. What an incredible product filled with vitamins and antioxidants. It provides an instant kiCk and once it´s in my system I´m ready for anything the day throws at me 👊🏻 #Superfruit #Superfood #Matcha #GreenTea #TheCut #MakingWeight #Energy #Organic #PlantBased #Japanese #Awesome #MMA #WMMA #InvictaFC #InvictaFC24

The cut. Every fighter dreads this phase in fight preparation ☹️ You need to scale down your daily consumption so that you can be certain to make weight the day before the fight. My weigh cuts have been relatively easy thus far and that is mainly because I start preparation early and I stick to the plan. No cheat meals and no monkey business 🙊 Some days are “low carb” days and on those days I am grateful for all the other sources of energy out there. This is one of them, the Matcha green tea powder. What an incredible product filled with vitamins and antioxidants. It provides an instant kiCk and once it´s in my system I´m ready for anything the day throws at me 👊🏻 #Superfruit #Superfood #Matcha #GreenTea #TheCut #MakingWeight #Energy #Organic #PlantBased #Japanese #Awesome #MMA #WMMA #InvictaFC #InvictaFC24

Most Recent

Anyone wanting the best of the best Protein or the ultimadiet shake get your orders in at www.phpsupplements.co.uk  #php #powerhouseperformance #theultimatedietshake #getthepowerinyourhouse #fitness #gym #lockdowntraining #a3baby #goals #makingweight #mma #ukmma #bjj #nogi

Anyone wanting the best of the best Protein or the ultimadiet shake get your orders in at www.phpsupplements.co.uk #php #powerhouseperformance #theultimatedietshake #getthepowerinyourhouse #fitness #gym #lockdowntraining #a3baby #goals #makingweight #mma #ukmma #bjj #nogi

🔑 Nutrition challenges in competitive combat sports
⚖️Weight category sport. To find out your most efficient weight which is usually the equilibrium between your lowest weight and the maintenance of optimal health and performance.🌀Change in body composition. The Optimal decrease of body fat and increase or maintenance of muscle mass.
🔆What, when, how to get the energy from.
Different sources of energy systems, so different type of macronutrients utilisation to produce energy.ATP-PCr (anaerobic/no 0²) creatine (protein).Fast Glycolysis (anaerobic/no 0²) glucose! 
and Slow Glycolysis (aerobic/0²) mainly glucose and fat! 
Mention that some micronutrients are not a source of energy however they are involved in energy metabolism e.g. B⁶, zinc, Mg.
✳️Hydration status
When exercising, water and some electrolytes are lost through sweat. Due to the need of losing weight  or the habit of not drinking enough water dehydration is quite common in this sports, affecting health and performance considerably. ⁉️Taking Supplementation. Is it really needed? This is a bit controversial, as there are some scientific  evidences of some specific supplements that can benefit your nutrient intake or support your training/recovery...however, I don't think they are totally necessary like nutrients are, and in most of the cases especially in amateur level, a supplement won't make you win or lose a fight. So, it comes to individual needs and contexts.
#combatsportsnutrition #sportnutrition #nutrition #sport #deportesdecombate #combatsports #nutricionydeporte #weightloss #cuttingweight #makingweight #bajadadepeso #boxing #thaiboxing #mma

🔑 Nutrition challenges in competitive combat sports
⚖️Weight category sport. To find out your most efficient weight which is usually the equilibrium between your lowest weight and the maintenance of optimal health and performance.🌀Change in body composition. The Optimal decrease of body fat and increase or maintenance of muscle mass.
🔆What, when, how to get the energy from.
Different sources of energy systems, so different type of macronutrients utilisation to produce energy.ATP-PCr (anaerobic/no 0²) creatine (protein).Fast Glycolysis (anaerobic/no 0²) glucose!
and Slow Glycolysis (aerobic/0²) mainly glucose and fat!
Mention that some micronutrients are not a source of energy however they are involved in energy metabolism e.g. B⁶, zinc, Mg.
✳️Hydration status
When exercising, water and some electrolytes are lost through sweat. Due to the need of losing weight  or the habit of not drinking enough water dehydration is quite common in this sports, affecting health and performance considerably. ⁉️Taking Supplementation. Is it really needed? This is a bit controversial, as there are some scientific  evidences of some specific supplements that can benefit your nutrient intake or support your training/recovery...however, I don't think they are totally necessary like nutrients are, and in most of the cases especially in amateur level, a supplement won't make you win or lose a fight. So, it comes to individual needs and contexts.
#combatsportsnutrition #sportnutrition #nutrition #sport #deportesdecombate #combatsports #nutricionydeporte #weightloss #cuttingweight #makingweight #bajadadepeso #boxing #thaiboxing #mma

#throwback MAKING WEIGHT

5:30am bangun. Timbang masi 58kg
5:50am Lari -+ 1 jam
7:15am Stretching lalu timbang 57.4kg

Masi kurang 0.3kg😂 then minum 1 tutup botol. Iya. Setutup doang.
Emang uda stuck dari 4 hari perhari cuma makan 1 bonggol #broccoli + 3 #garlic rebus.
Sebenernya uda di kasi tau ama temen “coba lo makan ini itu”. Tapi gue emang stubborn🙂

11:45 uda sampe di tempat untuk timbang badan, masuk 57.1kg pas di kelasnya.

Oh yaa dari bangun tidur ampe siang cuma minum setutup botol doang😂
Beres timbang baru minum deh tu aer seliter.

#athlete #champion #makingweight #sheredded #muaythai #kickboxing #hardwork #fucktherest #adifferentbreed

#throwback MAKING WEIGHT

5:30am bangun. Timbang masi 58kg
5:50am Lari -+ 1 jam
7:15am Stretching lalu timbang 57.4kg

Masi kurang 0.3kg😂 then minum 1 tutup botol. Iya. Setutup doang.
Emang uda stuck dari 4 hari perhari cuma makan 1 bonggol #broccoli + 3 #garlic rebus.
Sebenernya uda di kasi tau ama temen “coba lo makan ini itu”. Tapi gue emang stubborn🙂

11:45 uda sampe di tempat untuk timbang badan, masuk 57.1kg pas di kelasnya.

Oh yaa dari bangun tidur ampe siang cuma minum setutup botol doang😂
Beres timbang baru minum deh tu aer seliter.

#athlete #champion #makingweight #sheredded #muaythai #kickboxing #hardwork #fucktherest #adifferentbreed

*BIG RONS UPDATE*  When you start seeing results such as these you  can only thank yourself for putting in the hard work to reach the goals you've set yourself, it takes motivation and dedication, and even with an injury @ronavery89  has still managed to put the hard graft in and keep them lbs dropping off💪🏻
It's been 5 weeks starting off at 117.7kg to now weigh in at an amazing 109.1kg , that's a total of 8.6kg lost, well done Ron , you got this bud, cant wait to see the end result keep you the good work we are prod of you 👊🏻
#php #powerhouseperformance #a3baby #droppinglbs #lockdowndieting #lockdowntraining #makingweight #achievinggoals #mma #ukmma #bjj #nogi

*BIG RONS UPDATE* When you start seeing results such as these you can only thank yourself for putting in the hard work to reach the goals you've set yourself, it takes motivation and dedication, and even with an injury @ronavery89 has still managed to put the hard graft in and keep them lbs dropping off💪🏻
It's been 5 weeks starting off at 117.7kg to now weigh in at an amazing 109.1kg , that's a total of 8.6kg lost, well done Ron , you got this bud, cant wait to see the end result keep you the good work we are prod of you 👊🏻
#php #powerhouseperformance #a3baby #droppinglbs #lockdowndieting #lockdowntraining #makingweight #achievinggoals #mma #ukmma #bjj #nogi

The heat has arrived and so has kitten season! We have many kittens in foster care that need to be weighed daily to make sure they are growing strong and we are in need of more scales to do that. Can you donate? We have some on our Amazon Wishlist (link in bio) or if you have a baby scale or kitchen scale you don’t use, we can use it! 
#kittenseason #makingweight #kittens #boopmynose #bottlebabies #spayandneuter #spayneuteradopt #kittenrescue #savingkittens

The heat has arrived and so has kitten season! We have many kittens in foster care that need to be weighed daily to make sure they are growing strong and we are in need of more scales to do that. Can you donate? We have some on our Amazon Wishlist (link in bio) or if you have a baby scale or kitchen scale you don’t use, we can use it!
#kittenseason #makingweight #kittens #boopmynose #bottlebabies #spayandneuter #spayneuteradopt #kittenrescue #savingkittens

Dear body,
Where did you gain 4kg and how do you intend to lose it when we finally compete again?!
#lockdown #weightgain #cake #makingweight #nutrition #lean #weightlifting #weightlifter #64kg #actually68kg #macnutritionuni #mnu

Dear body,
Where did you gain 4kg and how do you intend to lose it when we finally compete again?!
#lockdown #weightgain #cake #makingweight #nutrition #lean #weightlifting #weightlifter #64kg #actually68kg #macnutritionuni #mnu

I dont want to be "just" a body.

I dont want to be "just" a body.

Thankyou so much @ht_nutrition and @ijfperformance for providing me with these amazing supplements from @nutrition.x and @healthspan_uk ...they will look after my body whilst I’m injured,along with speeding up my recovery to get me back in the saddle sooner🐴 #nutrition #makingweight

Thankyou so much @ht_nutrition and @ijfperformance for providing me with these amazing supplements from @nutrition.x and @healthspan_uk ...they will look after my body whilst I’m injured,along with speeding up my recovery to get me back in the saddle sooner🐴 #nutrition #makingweight

Dehydration has a number of performance and health consequences.
.
This study assessed hydration status in combat sport athletes on the day of competition.
.
Graph on the left -These athletes weighed in and fought the same day (Limited recovery time to rehydrate). On competition day, 53.1% were seriously dehydrated, 43.8% were signficantly dehydrated, and 3.1% were minimally dehydrated. No athletes were classified as ‘well hydrated’. Take home: Even when athletes were competing the same day as weigh in, this did not prevent them from dehydrating.
.
Graph on the right - These athletes weighed in the day before and hydration was assessed on competition day (14 hours after they weighed in). 41.9% were seriously dehydrated, 38.7% were significantly dehydrated and 19.6% were minimally dehydrated. No athlete was classified as ‘well hydrated’ even with 14 hours to recover. Take home: Even when athletes had almost a full day to recover, they still did not optimally rehydrate.
.
#nutrition #health #sport #diet #exercise #combatsport #bjj #boxing #judo #wrestling #kickboxing #mma #hydration #sportscience #protein #weightloss #makingweight

Dehydration has a number of performance and health consequences.
.
This study assessed hydration status in combat sport athletes on the day of competition.
.
Graph on the left -These athletes weighed in and fought the same day (Limited recovery time to rehydrate). On competition day, 53.1% were seriously dehydrated, 43.8% were signficantly dehydrated, and 3.1% were minimally dehydrated. No athletes were classified as ‘well hydrated’. Take home: Even when athletes were competing the same day as weigh in, this did not prevent them from dehydrating.
.
Graph on the right - These athletes weighed in the day before and hydration was assessed on competition day (14 hours after they weighed in). 41.9% were seriously dehydrated, 38.7% were significantly dehydrated and 19.6% were minimally dehydrated. No athlete was classified as ‘well hydrated’ even with 14 hours to recover. Take home: Even when athletes had almost a full day to recover, they still did not optimally rehydrate.
.
#nutrition #health #sport #diet #exercise #combatsport #bjj #boxing #judo #wrestling #kickboxing #mma #hydration #sportscience #protein #weightloss #makingweight

The big cut starts now :-(

The big cut starts now :-(

Massive thank you to @jackflatley__ for this testimonial! This fella has Incredible talent and the work ethic to match! 🙌🏻 An absolute honour to work with Jack and his coaches @onemanriot78 @mcneill.tom 🙌🏻👊🏻🥊

Massive thank you to @jackflatley__ for this testimonial! This fella has Incredible talent and the work ethic to match! 🙌🏻 An absolute honour to work with Jack and his coaches @onemanriot78 @mcneill.tom 🙌🏻👊🏻🥊

SWIPE OVER ➡️ for the big hair reveal 💇🏻‍♀️ There’s exactly one pound of hair on the floor in this picture, just so you know 💁🏻‍♀️ I gotta make weight somehow, y’all! 😂

Fabulous transformation done by @hairbystephq ❤️

SWIPE OVER ➡️ for the big hair reveal 💇🏻‍♀️ There’s exactly one pound of hair on the floor in this picture, just so you know 💁🏻‍♀️ I gotta make weight somehow, y’all! 😂

Fabulous transformation done by @hairbystephq ❤️

Losing 5% or more of body weight is not uncommon among athletes competing in weight division sports like wrestling, boxing, judo, etc. Some athletes at higher weight classes cut weight so that they can compete at lower weight classes. However, it's important to stay safe and strategic while making weight. Here are a few tips to get you started:
1. Be cautious when restricting fluids within 24 hours of competition. It can take 24-48 hours to recover fluids from dehydration due to fluid restriction!
2. Be careful when restricting meals for weight loss close to competition, especially when low in carbs. Such restriction may take a toll on physical and mental performance.
.
Schedule a consultation by phone or video on our website -> Nutrition Services to learn strategies for safely and effectively making weight.
.
.
.
#eat2perform #studentathlete #makingweight #weighin #teenathlete #highschoolwrestling #weightclass #athletefuel #gobells #sfhs #sfhslancers #golancers #losaltosathletics #gotitans #gunntitans #gunnhs #gunnhighschool #ballerlife #paly #govikes #highschoolsports #pinewood #mountainviewhighschool #paloaltohighschool #wrestling #judo #gymnastics #boxing #hydrated#athletefood

Losing 5% or more of body weight is not uncommon among athletes competing in weight division sports like wrestling, boxing, judo, etc. Some athletes at higher weight classes cut weight so that they can compete at lower weight classes. However, it's important to stay safe and strategic while making weight. Here are a few tips to get you started:
1. Be cautious when restricting fluids within 24 hours of competition. It can take 24-48 hours to recover fluids from dehydration due to fluid restriction!
2. Be careful when restricting meals for weight loss close to competition, especially when low in carbs. Such restriction may take a toll on physical and mental performance.
.
Schedule a consultation by phone or video on our website -> Nutrition Services to learn strategies for safely and effectively making weight.
.
.
.
#eat2perform #studentathlete #makingweight #weighin #teenathlete #highschoolwrestling #weightclass #athletefuel #gobells #sfhs #sfhslancers #golancers #losaltosathletics #gotitans #gunntitans #gunnhs #gunnhighschool #ballerlife #paly #govikes #highschoolsports #pinewood #mountainviewhighschool #paloaltohighschool #wrestling #judo #gymnastics #boxing #hydrated #athletefood

Getting depth
-
Right so I’ve seen a fair few squats over the years in powerlifting meets get a red light due to depth and missing it.
-
Don’t get me wrong when you squat with a heavy load on your back, you can think it FEELS deeper than it actually is, but the major issue is that people aren’t practicing deep ass squats 🤷‍♀️
-
If you’re going to be a Powerlifter FILM your sets, review them, ensure that you are hitting depth, using a pause and holding a lockout. -
You can see my squats in this session, each one my hamstring connects to my calf - that’s the depth you want to practice over and over again so you know what the feeling is when you hit depth. -
@sjmshoots was there to save me today as I racked the bar in a sideways manner which I didn’t realise (watch to the end and see my reaction 😳)
-
Goes to show that after you complete your squats, make sure you rack the bar efficiently otherwise you die... 😖
-
-
-
#squats 
#powerlifting 
#hybrid

Getting depth
-
Right so I’ve seen a fair few squats over the years in powerlifting meets get a red light due to depth and missing it.
-
Don’t get me wrong when you squat with a heavy load on your back, you can think it FEELS deeper than it actually is, but the major issue is that people aren’t practicing deep ass squats 🤷‍♀️
-
If you’re going to be a Powerlifter FILM your sets, review them, ensure that you are hitting depth, using a pause and holding a lockout. -
You can see my squats in this session, each one my hamstring connects to my calf - that’s the depth you want to practice over and over again so you know what the feeling is when you hit depth. -
@sjmshoots was there to save me today as I racked the bar in a sideways manner which I didn’t realise (watch to the end and see my reaction 😳)
-
Goes to show that after you complete your squats, make sure you rack the bar efficiently otherwise you die... 😖
-
-
-
#squats
#powerlifting
#hybrid

Starting off the day with a smoothie. I added fresh ginger, turmeric, peppercorns, 2 caps of ACV, and Blue Majic to help with inflammation and recovery.

Starting off the day with a smoothie. I added fresh ginger, turmeric, peppercorns, 2 caps of ACV, and Blue Majic to help with inflammation and recovery.

𝐓𝐡𝐞 𝐒𝐜𝐢𝐞𝐧𝐜𝐞 𝐛𝐞𝐡𝐢𝐧𝐝 𝐁𝐨𝐱𝐢𝐧𝐠 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 - 𝐃𝐫 𝐉𝐚𝐦𝐞𝐬 𝐌𝐨𝐫𝐞𝐡𝐞𝐧 ⚖️ 🥊 ⁣
⁣
I’m delighted to be joined next week by Nutrition Scientist & Practitioner @morehen_performance 
where we’ll be discussing the role science plays in removing the guesswork in combat sport nutrition, making weight safely and how cutting edge research science is supporting fighters to reach their potential in the ring! ⁣
⁣
Join us LIVE on instagram Friday 22nd May at 12:00 (BST) ⁣
⁣
Questions? Comment below 👇🏻 with any questions OR you can post them during the LIVE broadcast. See you there! ⁣
⁣

𝐓𝐡𝐞 𝐒𝐜𝐢𝐞𝐧𝐜𝐞 𝐛𝐞𝐡𝐢𝐧𝐝 𝐁𝐨𝐱𝐢𝐧𝐠 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 - 𝐃𝐫 𝐉𝐚𝐦𝐞𝐬 𝐌𝐨𝐫𝐞𝐡𝐞𝐧 ⚖️ 🥊 ⁣

I’m delighted to be joined next week by Nutrition Scientist & Practitioner @morehen_performance
where we’ll be discussing the role science plays in removing the guesswork in combat sport nutrition, making weight safely and how cutting edge research science is supporting fighters to reach their potential in the ring! ⁣

Join us LIVE on instagram Friday 22nd May at 12:00 (BST) ⁣

Questions? Comment below 👇🏻 with any questions OR you can post them during the LIVE broadcast. See you there! ⁣

Testimonial from Professional Boxer @sameggington1 - thank you Sam! 🙌🏻👊🏻🥊

Testimonial from Professional Boxer @sameggington1 - thank you Sam! 🙌🏻👊🏻🥊

• Egg Pot: Yellow Pepper & Cannellini Bean Dip • *DISCLAIMER: EAT AS MANY EGGS AS YOU FANCY*

Here is the next portable protein hit. This recipe makes extra dip so any leftovers are wonderful on toast or eaten with veg sticks. 🍳 Eggs are a little power house containing so many vitamins and minerals (Vitamin A, D, E, B6, B12, folate, choline, selenium, zinc, potassium, iron). I can here you all thinking ‘Why are you posting so many eggs, aren’t they bad for my cholesterol’ - 💭 whatever that is…

Firstly, cholesterol is a fatty substance that is made in our livers.

Cholesterol is required by the body for three main functions:
- To make bile - the stuff that helps digest the fats you eat
- Vitamin D production
- Forming part of the outer membrane of every (yes every) cell in our body. 
Whilst we need some cholesterol in our bodies having too much may give rise to fatty deposits in our blood vessels potentially leading to heart complications in the future. Although eggs are indeed high in dietary cholesterol, this does not necessarily translate into an increase in our blood cholesterol levels. This is because our bodies are super clever and our liver does a superb job at breaking down excess cholesterol. 
For years scientist thought that the cholesterol within eggs caused high cholesterol levels in our blood therefore increasing our risk of heart disease; hence, the commonly held belief that the number of eggs we consumed had to be reduced. However, after much more rigorous research this was debunked and in fact the amount of saturated fat we consume (in addition to some lifestyle factors) is considered to have a greater correlation in raising cholesterol levels and in contributing to the development of heart disease. 
Although eggs do contain saturated fat, they also contain unsaturated fats (mono- and polyunsaturated fat), which have been shown to overall reduce our risk of heart disease.

Thus, continue to eat natures perfect little package as part of a balanced diet.

Head to the blog for this post macros.

• Egg Pot: Yellow Pepper & Cannellini Bean Dip • *DISCLAIMER: EAT AS MANY EGGS AS YOU FANCY*

Here is the next portable protein hit. This recipe makes extra dip so any leftovers are wonderful on toast or eaten with veg sticks. 🍳 Eggs are a little power house containing so many vitamins and minerals (Vitamin A, D, E, B6, B12, folate, choline, selenium, zinc, potassium, iron). I can here you all thinking ‘Why are you posting so many eggs, aren’t they bad for my cholesterol’ - 💭 whatever that is…

Firstly, cholesterol is a fatty substance that is made in our livers.

Cholesterol is required by the body for three main functions:
- To make bile - the stuff that helps digest the fats you eat
- Vitamin D production
- Forming part of the outer membrane of every (yes every) cell in our body.
Whilst we need some cholesterol in our bodies having too much may give rise to fatty deposits in our blood vessels potentially leading to heart complications in the future. Although eggs are indeed high in dietary cholesterol, this does not necessarily translate into an increase in our blood cholesterol levels. This is because our bodies are super clever and our liver does a superb job at breaking down excess cholesterol.
For years scientist thought that the cholesterol within eggs caused high cholesterol levels in our blood therefore increasing our risk of heart disease; hence, the commonly held belief that the number of eggs we consumed had to be reduced. However, after much more rigorous research this was debunked and in fact the amount of saturated fat we consume (in addition to some lifestyle factors) is considered to have a greater correlation in raising cholesterol levels and in contributing to the development of heart disease.
Although eggs do contain saturated fat, they also contain unsaturated fats (mono- and polyunsaturated fat), which have been shown to overall reduce our risk of heart disease.

Thus, continue to eat natures perfect little package as part of a balanced diet.

Head to the blog for this post macros.

💪🏽Athlete Highlight - @jannesvercaemst ...
Keep an eye on this beast, he’s got a solid group of coaches behind him. He’s determined and focused on the long term goal of always coming better than he was yesterday.
...
🇧🇪 Champ, stoked to be a part of the recovery journey and progression! Can’t wait till the fights start back up again, and see how much stronger you will come.
...
🥩Fighters should be on predominantly meat heavy protocols, carbs used for stamina and long training sessions.
Dropping weight for fights should be easy and quick, along with still allowing the fighters muscles and organs to be hydrated.
@jannesvercaemst has this system down, he comes in energetic and strong! The rest is all a mental game to succeed, but the physical is always 💯
He also took on the holistic protocols for stress and recovery seriously.
...
The focus is always connective tissue solidifying, hydration, lactate and VO2 optimisation. Mental acuity and resistance to physical trauma.
...
Currently working with kick-boxers, MMA, and Bjj athletes. Testing bjj myself.
...
Looking forward to connecting and listening to @tiffanytimebomb during our @nirvanastrength presentations. Another solid athletes who ventured ancestral eating for performance. Join the weekend lives with $25 off Code - Dominic.

💪🏽Athlete Highlight - @jannesvercaemst ...
Keep an eye on this beast, he’s got a solid group of coaches behind him. He’s determined and focused on the long term goal of always coming better than he was yesterday.
...
🇧🇪 Champ, stoked to be a part of the recovery journey and progression! Can’t wait till the fights start back up again, and see how much stronger you will come.
...
🥩Fighters should be on predominantly meat heavy protocols, carbs used for stamina and long training sessions.
Dropping weight for fights should be easy and quick, along with still allowing the fighters muscles and organs to be hydrated.
@jannesvercaemst has this system down, he comes in energetic and strong! The rest is all a mental game to succeed, but the physical is always 💯
He also took on the holistic protocols for stress and recovery seriously.
...
The focus is always connective tissue solidifying, hydration, lactate and VO2 optimisation. Mental acuity and resistance to physical trauma.
...
Currently working with kick-boxers, MMA, and Bjj athletes. Testing bjj myself.
...
Looking forward to connecting and listening to @tiffanytimebomb during our @nirvanastrength presentations. Another solid athletes who ventured ancestral eating for performance. Join the weekend lives with $25 off Code - Dominic.

#trainwithreign @reignbodyfuel -
Who needs a glass when you can use the can? Saves on the washing up I guess 😜
-
Check at @reignbodyfuel for some epic competitions and “Show us how you train with reign”
-
@strom_sports_nutrition @reignbodyfuel -
-
-
#trainhard 
#traininsane 
#trainwithreign

#trainwithreign @reignbodyfuel -
Who needs a glass when you can use the can? Saves on the washing up I guess 😜
-
Check at @reignbodyfuel for some epic competitions and “Show us how you train with reign”
-
@strom_sports_nutrition @reignbodyfuel -
-
-
#trainhard
#traininsane
#trainwithreign

Ok guys, part two has been recorded!!! Very "basic" info on safely cutting water to make a weight class for your chosen sport.. If enough interest is shown.... We can delve deeper into some advanced techniques used, and other facets of performance enhancement..... Will let you guys know when this is up ... 💪

Ok guys, part two has been recorded!!! Very "basic" info on safely cutting water to make a weight class for your chosen sport.. If enough interest is shown.... We can delve deeper into some advanced techniques used, and other facets of performance enhancement..... Will let you guys know when this is up ... 💪

Face off at the weigh in, for my professional boxing debut, 7 years ago, when I was 9st. #boxing #boxersofinstagram #prodebut #proboxing #faceoff #weighin #makingweight #featherweight

Face off at the weigh in, for my professional boxing debut, 7 years ago, when I was 9st. #boxing #boxersofinstagram #prodebut #proboxing #faceoff #weighin #makingweight #featherweight