F e e d 🐷
Can you tell my day disappeared and I missed all my snacks 🤦 Feast for dinner it is 🙌 Where did that day go 🤦 Anyway time to switch off now and the rest can be done tomorrow. So the plate of all plates 🤤 Slow cooked ham fillet, Roast Veggies 👉 Carrots, Green Beans and Peppers. Processed Peas, meant to buy my usual mushy ones but picked them up by mistake 🤦 Not as nice but still tasty 🙌and of course my beloved, @thegymchef
Smoke and Spiced seasoned Potato Cubes 🥔
Well and truly stuffed now but my goodness I was starved 🤪 Love a big dinner on a Sunday 🐷 Plus it means I got ham for lunches for the week and have my slaw prepped and ready to go 🙌 Now to clear up and pack up my few bits for a 12 hour day outta the house tomorrow, hope everyone had a fabulous Sunday Beauts ❤️
Over the past 5 years, I’ve literally coached hundreds of people from all walks of life, and have spent thousands of hours one to one with clients
Throughout that time, I’ve learnt a lot from everyone I’ve worked with
I wanted to share with you all three big life lessons that I’ve picked up along the way - I’ve no doubt this will speak to a lot of you. Here goes!
1) You’re a product of your environment. If it’s holding you back, change it. Everything from your friend circle, your work, home, relationships - these are all going to impact your outlook on life, mindset, and ultimately your results. If one or more of these areas is off, you’re going to be limited
2) Things tend to be more simple than you think. We’re all guilty of over complicating things in our own heads, but trust me, it’s usually much simpler. Training, nutrition, life goals - don’t get caught up overthinking. Just build up some momentum and figure it out as you go
3) Asking for help isn’t a weakness. If you don’t know how to do something and someone else does - just ask. Again, simpler than we’d have ourselves believe. But you can literally fast track your way to anything by asking the right questions. If you don’t know the way, ask someone who’s been there - literally applies to everything, try it.
Folks, these are three lessons from a long long list. Everyone I’ve worked with has helped shape me as a coach in some way or another, and I can honestly say I’ve learnt a lot from my clients
If anyone reading needs help with where you’re at right now - don’t hesitate to comment or message me. I’d love to hear from you!
#irishfitfam #synergyderry #ukfitfam #derry #coaching #personaltrainer #fitness #health #nutrition #training #weightloss #fatloss #gymlife #gains #motivation #progress #goals #life #business
Happiness is summer evening walks in the woods, listening to the birds tweeting, breathing the purest air, cuddling my dogs and feeling grounded in nature. Perfect Sunday evening ❤️ now to quickly prep some BBQ vegan tacos for lunches for the week! #selfcaresunday #thepaleopeach #marthabunty
Not my current face👆👆 knowing that tonight I’m doing a half an hour cardio session😰😱😤 My favourite form of cardio currently is treadmill sprints, my routine is:
▫️5 min incline walk (level 5.5)
🔺10 min sprints (16- 30 on 30 off)
🔻5 min walk (5.5)
🔺10 min sprints (16- 30 on 30 off)
▫️probably should finish with walking but I don’t🙂
Result of the poll on my story suggested the majority of you wanted to see that leg workout (soz to the 3 people that didn’t want to see it✌️)
Should be up on Tuesday!
Dinner on this beautiful evening! Beef burger with cheese, sweet potato, lots of salad and slaw 😍💚❤💛
Currently fat out of my head on donuts and vodka from the weekend 🤰🏽👀
THE MUFFIN PUMP IS REAL 🍰
“Many of us shrink before impossible tasks, or even tasks that are just a bit hard, because we are just like Hanuman. We easily forget that there is a part of us that is also divine and can accomplish the impossible,”
Super class this morning everyone. Y’all are fab, we took on the splits today and learned about Hanuman🐒
Sometimes yoga can be a bit woo woo, but it’s when we express our silly side and let go of all resistance we can break into a place of bliss.
So proud of everyone that started yoga with me this year. It’s actually class to see you guys letting go and diving in to whatever crazy shenanigans I get you into.
I have new terms starting June 18th
Happy Sunday. ❤️
Putting in the work when nobody is watching.
Training on point, diet on point and enjoying every second of pushing my body to new limits!
Seriously isn’t too late to get yourself lean for the summer hols! Message me ASAP!!! 💪🏻
“I think that part of being young is not exactly knowing why you do some of the things that you do. It’s by exploring your life or experimenting or making mistakes and learning from them hopefully that you start to forge an identity” - Stephen Chbosky 📸 Credits: @aureliapal
Have definitely lost a bit of size off my bum while cutting but that does mean it’s looking a lil bit perkier 👌🏼
Another personal trainer had a post up recently about how they have their clients manage stress to increase fat loss, blaming cortisol levels (stress hormone) as the problem!
In reality, cortisol doesn’t affect fat loss! However, it can affect water retention and in turn show on the scales as an increase in weight but we know that weight and fat loss are not the same thing!
I’m all for stress management from a mental perspective or if it causes someone to eat additional calories due to stress but to tell people that if you are stressed you will not lose fat is incorrect!
Studies have shown that elevated cortisol levels don’t affect fat loss!
If you have a stressful week or so and jump on the scales, don’t freak out if you are up a bit of weight, provided you have been consistent with your diet, as it will more than likely be water retention and not fat gain!
Any questions drop me a DM 😎
night on a Sunday yes please 🙋 even see a couple of #veins
👀 all about getting summer ready 😈🏋
PUSH/PULL/LEGS🏋️ By @topgymtips
🔥A push,pull, legs split is great for beginners, intermediates and advanced lifters, and is personally what I recommend to anybody getting into powerlifting/strength training.
Research seems to favour a training frequency of 2-3 days per week for optimal hypertrophy, even when volume is equated compared to a “bro split” (Schoenfeld et al., 2016). This is because muscle protein synthesis levels remain elevated 36-48hrs post workout in naturals (Burd et al., 2012). This means a muscle group should be ready to train again after this period, so an upper/lower split works perfectly🤙
🙏This split also allows for the use of daily undulating periodisation (DUP). DUP refers to a daily fluctuation in volume and intensity and is done by changing rep ranges and weights from session to session. DUP has been shown to be superior than Linear periodisation when it comes to increasing strength (Rhea et al., 2002). Undulating rep ranges are also superior to building muscle than fixed ranges (Schoenfeld, 2015). So, if you want to maximise strength gains and muscle growth, following this split, it’s best to do one heavy day in the 3-6 rep range and one lighter day in the 6-10 rep range💪
#fitness #alphalete #fitnesslifestyle #bulking #diet #flexibledieting #ifitfitsyourmacros #iifym #deadlift #squat #powerbuilding #hypertrophy #physiology #workout #physique #cleaneating #irishfitfam #ukfitfam #fitsporation #proteinshake #preworkout #cardio #cardiosucks #fitstagram #highprotein #topgymtips #dietstartstomorrow #nutritiontips
Fine weather calls for a fine flex 💪🔥💯
Make sure you check out my latest YouTube video over at my channel - Charlie Roberts Aesthetics - and don't forget to subscribe 📹😉
Can easily say, I miss being shredded and flat more than I missed the food😢
The Rushe Fitness crew were out supporting the Errigal climb today for Autism Ireland. .
A fantastic day out and all in aid of a great cause. .
Over 350 people did the climb today and it was great to see so many helping each other out on the way up and down. .
Huge thanks to everyone involved and to all the gym members who attended 😀
Liven up dinner time with our easy Vietnamese 'noodles' with crispy pork, crushed peanuts and fresh mint 🍃 No spiralizer? No problem, use a julienne peeler to make your carrot noodles & courgetti! #mindfulchef #recipebox
This weekend I took a massive step outside my comfort zone, signing up to marks internship is a big step for anyone, for me it was a bit bigger as some of you know I suffer with a stammer I’ve conquered it from years ago when I was younger and found it hard to speak properly,
When I’m in my comfort zone and not in a stressful situation I’m pretty ok and you wouldn’t really noticed as I’ve been told!
When put in a pressure situation I can go to shit, but over the weekend on 3 spectate occasion I had to stand on front of a group of my peers and Mentors and be judged ( is good way ) and one for 30 mins to present a case study, was always going to be tough but apart from a few slip ups I done it and did ok I think!! It was an awesome first weekend of a very exciting 6 months with Mark James and Dan to say this will change the game with my Personal Training Business is not even close
Thank you to the lads for being very supportive
And Dan thank you mate for the little chat meant a lot mate.
#personaltrainer #personaltraining #fitness #ukfitfam #irishfitness #irishfitfam
gymlife #gainz #fitnessaddict #motivation #getfit #livelife
#health #pt #education #goals #happy
New range of female cotton t-shirts are now available! Thanks to @foundonacurb
for making high quality products and having a speedy service!
Here is Tayla with her sport grey powered t-shirt! Contact us on either of the following and tell us which size and colour you would like: 📥 DM us for enquiries or ask for the catalogue
📧 Email us on firstname.lastname@example.org
Tell me how you like it, tell me how you want it 😏😈
Top set of one with 190kg/418lbs today (around 85% of my max). Shit flew up. Jumped straight to 220kg\485lbs and failed a single which is HIGHLY depressing considering I hit 227.5 for a clean single four months ago. Irregardless I’m not gonna let it get to me and continue on with the program.
Also tried static holds for the first time today (4x30 seconds using 235kg/518lbs) to try and prime my CNS (Central Nervous System) and get myself used to that kind of weight on my back again.
I can’t use diet as an excuse anymore because my eating is completely perfect right now and I’ve been putting a lot of emphasis on my sleeping and recovery.
Give me a few weeks and I will have pushed through this irritating plateau I’ve been experiencing with my squat and hopefully hit a clean 220kg single along with hopefully a set of 8 with 195kg.