#metaboliccapacity

Instagram photos and videos

#metaboliccapacity#exertionfitness#crossfit#powerlifting#smartertrainingsystems#bodybuilding#mobilepersonaltrainer#powerbuilding#personaltrainer#squat#bodyweighttraining#exercisescience#benchpress#fitness#strengthtraining#metabolicdiseaseprevention#diseaseprevention#chicksthatlift#nutrition#deadlift#science

Hashtags #metaboliccapacity for Instagram

Gaining weight on purpose? Am I uncomfortable? YES!!!! ... & no.
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FOR THE #GAINZ ๐Ÿ’ช๐Ÿผ and that METABOLISM! Wooooo 2090. -
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Thatโ€™s 890 cals more I get to #EAT EACH and EVERY DAY. ๐Ÿ‘…๐Ÿ‘…๐Ÿ‘…
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Not going to lie- this has been tough. Only 4 lbs up in 4.5 months is not bad at all- but itโ€™s been a struggle. More on some days, less on others when Iโ€™m able to talk myself out of โ€œfreaking outโ€ about not being as lean as I want to be. S/O to my coach who patiently listens to my crazy rants about quitting reverse dieting, and freak outs about how Iโ€™m gaining weight, and all the nonsense. - ๐Ÿ˜… itโ€™s too hard to be objective about your own goals and journey, so thatโ€™s where coach comes to the rescue!
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I am 3 weeks into a 6 week #strength phase now. Hoping to get stronger and use these extra cals...so I can lift heavier and build more muscles!
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WAITING ON MUSCLE GROWTH IS LIKE WATCHING FUCKING PAINT DRY๐Ÿ˜ซ. Anyone else feel me???? .
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#muscle #bodybuilding #metaboliccapacity #eat #nutrition #physique #reversedieting #iifym #flexibledieting #gains #girlswholift #flex #feedthemuscles #wherearethegainsbro


5

A few great posts on body composition (the ratio of how much fat to lean body mass you have in your body). . . .
Reposts from real science ๐Ÿ”ฌand #doctorswholift. . . . *NOTE* compliance is key. . . .
Crash diets/fad diets, ultra restrictive diets, hours of cardio, etc- if you cannot see yourself doing what you are doing in a year from now, you need a new plan. You need to find a sustainable plan with manageable lifestyle changes that you can maintain for the long term. . . .
Many can lose weight, but can you keep it off? Progress photos for 6 months are great- how about 12 months later? 18 months? 2 years? . . . โžก๏ธ almost 80% of people that lose weight (at least 10% of initial body weight) regain that weight within a year? ๐Ÿ˜จ and โžก๏ธ the faster they lose the weight (extreme measures taken- low cal, hours or cardio.) the more they gain back. .
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#flexibledieting #metaboliccapacity #science#knowledge #moreyouknow #nutrition #body #recomposition #fatloss #musclegain


6

16 week Reverse Diet check-in โœ…. So now that we all are on the same page.. (โ–ถ๏ธif not, please see my last 3 postsโ—€๏ธ) This is week 1 to week 16. Iโ€™ve increased my daily intake by 850 cals! Thatโ€™s almost 6,000 more calories Iโ€™m eating to use during my workouts and FEED THE #MUSCLES!! And obviously the hungry #beast inside of me. ๐Ÿ˜…๐Ÿ˜…๐Ÿ˜… implementing reverse dieting, slowly and properly- Iโ€™ve managed to pretty much stay the same weight and remain pretty lean!! #WIN .
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AND I mean. ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ peep that bicep peak!!! Can I say #gains on gains on gains????!!!!! .
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There is a time and place for cutting cals, to achieve your goals- as shown on the left photo. After that, TREAT YOUR BODY AND #METABOLISM RIGHT! .
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Whatever your goals areโ€” HMU. Taking clients nowwwwwww ๐Ÿ’‹ xx .
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#reversedieting #physique #body #bodybuilding #weightloss #journey #lift #muscles #girlsthatlift #biceps #transformationtuesday #metaboliccapacity #eatmore #iifym #flexibledieting #food #build #health #onlinecoach #consistency #workhard


10

Yeah yeah Iโ€™m late I know!!! Just wanted to give my client the shout she deserves so far! ๐Ÿ™Œ๐Ÿพ๐Ÿ˜Ž Reverse diet has her dropping pounds, dropping pounds is not our goal for this phase but sometime it happens due to the condition of the metabolism!
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๐Ÿ’ช๐Ÿพ #Repost
#transformationtuesday in-progress photo! #flexonem
Many of you can likely relate to the struggles of dieting, restricted eating, etc. What many people may not realize is how damaged many of our metabolisms really are. My super restricted dieting came from the 4 figure competitions I did. However, instead of reverse dieting, I โ€œtriedโ€ to find my own balance and ended up actually struggling with binge eating, leading to 30 pound weight-gains after each show. Fast-forward a year and a half and am super excited to see results that are happening! Iโ€™m eating more than 2,000 calories a day (gasp from my 1500 and under-eating ladies), am feeling strong & am seeing the weight loss! I saw a new weight this morning that I havenโ€™t seen in months!!!! Special shoutout to Rodney Harris Jr. for his help & guidance with my #metabolismrepair and #reversedieting - message him for details or message me for info on reaching out to him!!! (Side-note shoutout to @metabolic_solutionsllc for his help previously in setting me on a repair path and mindset!!!)
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#GOE#Reversediet#metaboliccapacity#metabolic#nutrition#fitchick#consistency#dedication#fitlife#fitfam


2

๐Ÿ˜•While most guys are getting ready for summer shreddin.... Iโ€™m just out here enjoying the #bulklyfe -
Feeling great, getting strong, quality of life high, and making gains a month after prep ๐Ÿ’ช๐Ÿผ#eatingallthethings ๐ŸŒฎ๐Ÿ•๐ŸฅŸ๐Ÿฉ
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Well... more of them anyway #reversedieting #metaboliccapacity -
So... howโ€™s that low carb diet going? ๐Ÿ˜›


4

Current #physique. And the evolution of my body through the years. I am about 13 weeks into my first Reverse Diet.
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I am a very strong advocate of respecting your metabolism. Your Metabolic Capacity is IMPORTANT! I like to take care of it as much as I can. I aim to eat as much as possible, while still achieving my fat loss goals. ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ and remember your metabolism is not static. It changes all the time- depending on how active you are, what foods you eat and how much.
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I have never done a Reverse Diet, so this is all new to me and Iโ€™m learning as I go. LET ME SAY, IT IS AWESOME. Iโ€™m eating a lot more now ๐Ÿ™ƒ๐Ÿ™ƒ๐Ÿ™ƒ, than when I was cutting. A whole 750 calories more per day!! โžก๏ธโžก๏ธโžก๏ธAND! I havenโ€™t regained any weight!!! I actually lost some weight during the first few weeks of adding food! ๐Ÿค— I do fluctuate a couple lbs here and there, which is completely normal. But no real weight gain. Just water and fluids, depending on my carb intake, etc.
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I do feel like I look softer, and Iโ€™m struggling a little with this, TBH...But I also feel like my muscles are fuller and making real #GAINS and #strength progress. I have to accept that this is a part of something Iโ€™m doing to get to the next step in my journey. ๐Ÿ’ช๐Ÿผ ___________________________________
My goal is to 1๏ธโƒฃ Get my metabolism way up and eat tons of food, letโ€™s face it- if you know me at all, Iโ€™m the biggest fat kid inside!! Iโ€™m already eating above maintenance- which explains my fuller and ๐Ÿคž๐Ÿผgrowing muscles.
Which leads me to goal2๏ธโƒฃ Achieve some real muscle growth as I eat above my maintenance cals.
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All of this will allow me to rev my metabolism up so when I do want to cut again.. I can do it on A LOT OF FOOD. YAYYY๐Ÿค— and hopefully when I do begin my next cut; I can reveal some new muscle gains. Double frickin YAY.๐Ÿค—๐Ÿค— .
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#gains #reversediet #allthefood #muscles #bulking #science #bodybuilding #metabolism #girlswholift #iron #lift #metaboliccapacity #grow #evolve


4

โœจAs a coach, I donโ€™t relate to you as your stories
My job is to reflect back your greatness
you may not yet see in yourself
Greatness beyond your current belief systems and identity
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โ›”๏ธI donโ€™t relate to you as your as your insecurities or programmed survival mechanisms keeping you from living the life you deserve to live
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๐Ÿค•stories about how youโ€™re a victim of circumstance,
how youโ€™re not [insert smart/rich/worthy] enough
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our Stories, aka beliefs are just thoughts
with enough momentum over time,
that they keep creating that exact experience
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My role is to remind you of your innate
access to your fullest personal power๐Ÿ†
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Choose to accept yourself not judge,
take imperfect action, and progress.
All it takes to change your story?
One decision
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@citibikemiami


5

Started adding a little swimming into my routine. Not as easy as I remember it being when I was on swim team as a kid.
10 x 50meters with 20sec rest between ๐Ÿคข
50meter warm up and cool down
#crossfit #swimmer? #constantlyvaried #functionalfitness #metaboliccapacity #bodybuildingcom #mastersathlete


8

You wonโ€™t ever get it done
And canโ€™t really get it wrong โœŒ๏ธ
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Enjoying the process
Growing lean & strong


6

Looking into the distance to find a ๐Ÿ’ฉ to give about your โ€œsummer bodโ€ or your day 90 photo
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maybe your after-the-after photo? Your day after christmas photo or day 365 photo?
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better yetโ€ฆ your performance?
Metabolic capacity?
Energy?
Fulfillment?
Quality of life?
Self belief?
Sense of control & predominant emotional state? ๐Ÿ˜›
โ€”โ€”
๐Ÿ“ธ@photobycaz


4

๐Ÿ˜ ๐Ÿ” #ExtremeExercise
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Fitness tips & inspiration โžก๏ธ @extremeexercise
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Not posting regularly but training has been consistent. Last weeks squats at 62.5kg 3x6 followed by a couple sets of tempo squats, split squats, hamstring curls and DB SLDL. All about the booty. In all seriousness though if your training is consistent, if you're not increasing weight or reps or sets (volume) over time you probably wont see results. Training should be measured and volume always increased this isn't just for weight lifting but anything you want to better at.

If your training is smart, planned, somewhat challenging and calculated and not a "whatever you feel lile doing" kind of session you will see results body composition and strength wise๐Ÿ˜Š

#exertionfitness #exercisephysiology #exercisescience #sportscience #volumeoverload #squat #benchpress #deadlift #powerlifting #crossfit #hardwork #smartertrainingsystems #mobilepersonaltrainer #better #conditioning #strengthandconditioning #metaboliccapacity #improvemetaboliccapacity #nutrition #barbelltherapy #metabolicdiseaseprevention Credits: @exertionfitness


2

Not posting regularly but training has been consistent. Last weeks squats at 62.5kg 3x6 followed by a couple sets of tempo squats, split squats, hamstring curls and DB SLDL. All about the booty. In all seriousness though if your training is consistent, if you're not increasing weight or reps or sets (volume) over time you probably wont see results. Training should be measured and volume always increased this isn't just for weight lifting but anything you want to better at.

If your training is smart, planned, somewhat challenging and calculated and not a "whatever you feel lile doing" kind of session you will see results body composition and strength wise๐Ÿ˜Š

#exertionfitness #exercisephysiology #exercisescience #sportscience #volumeoverload #squat #benchpress #deadlift #powerlifting #crossfit #hardwork #smartertrainingsystems #mobilepersonaltrainer #better #conditioning #strengthandconditioning #metaboliccapacity #improvemetaboliccapacity #nutrition #barbelltherapy #metabolicdiseaseprevention


4

From 7 miles a day, to 7 miles a month (lol maybe). So I could finally get some solid muscle on these legs
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I am about 5 years sober of long distance running now, but there was a point in time that I actually got grounded from running everyday as punishment because I loved it so much #cruel
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But between then and now, there is no difference in my love for aerobic activity. So a majority of my cardio is done via sprints, pushing the sled, spin classes, stair masters, and soccer on Sunday Fundays๐ŸŒž
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A recent study found that HIIT was able to increase mitochondrial capacity in younger people by 49% and 69% in older people after 3 weeks. Improved insulin sensitivity and increased mitochondrial proteins and ribosomes (which make new proteins) in their muscle cells were also found. So do some HIIT for your mitochondria and protein production if nothing else๐Ÿคธ๐Ÿปโ€โ™€๏ธ
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https://ncbi.nlm.nih.gov/pubmed/28273480


15

The fitness industry today focuses too much on weight loss. Although our body weight is important and correlates with higher morbidity and mortality (if you have higher levels of visceral fat), the American College of sport's medicine state that even those that loose nil weight but exercise regularly, significantly reduce their original risk of disease morbidity and mortality. So take home message is: focus on moving even if the scale isn't budging because you will still get good health benefits!! #exercisephysiology #diseaseprevention #ACSM #exercisescience #diabetes #metaboliccapacity #metabolicdiseaseprevention #mobiletrainer #fitness #lifestyle #flexibility #mobility #sportsmedicine #barbelltherapy #smartertrainingsystems #exerciseequipment #kettlebells #barbells #exertionfitness


0

#TransformationTuesday
A day to celebrate progress, change and SUSTAINABILITY.
Far too often, I see the transformation posts, yet the goal โ€“ the transformation isnโ€™t maintained. After prepping for a show, or major weight loss โ€“ a lot of the weight may come racing back.
And, let me be honest โ€“ I too, was one of those people. Yoyo-ing and constantly battling with contest life versus all the fluff. It was an ongoing battle I never wanted to live again.
When I met my husband in 2014, I had been working feverishly to rebuild my metabolism. Dealing with a whole gammit of issues โ€“ #thyroiddisfunction, #adrenalfatigue, #pcos and the inability to loose even a pound. I gave up the dream of ever competing again after working with a big name team who preached starvation diets and excessive cardio. I didnโ€™t want to spend my life on a treadmill.
The picture on the far left was taken about 6 months into dieting.
I wasnโ€™t happy with my physical self but, I had fallen in love with my life and I was learning to love myself.
After some probing, Gabe convinced me to get back on stage and the middle photo was the morning of the Arkansas Pro at 145lbs.
Shortly after my last two shows I found myself slipping into the โ€œoff seasonโ€ modeโ€ฆ And, thatโ€™s when I 100% committed to never being overweight again. I studied, learned and I dove straight into absorbing as much as I could to help myself and so many other women dealing with the same/similar issues.
My personal techniques and training philosophies now revolve around teaching women โ€“ itโ€™s most certainly a partnership and teaching program and not a dictatorship.
Two years later, I am living in the body on the right. My diet is far from perfect and now I have to actually work hard to GAIN weight!!!! What the heck??? When did that happen?
I live at about 152-154 and although my journey was not easy, it taught me so many valuable lessons that I am thankful for today.
In you need help progressing in your journey โ€“ feel free to reach out: gstandardgirls@gmail.com โ€“ My gym @gstandardgym and I are located in @tacoma_wa โ€“ but, dont worry - If you're not @aroundtacoma - I work with a variety of women online!


49

Lately Iโ€™ve been receiving a lot of questions about Reverse Dieting. So letโ€™s discuss what it is and how to go about doing a reverse diet.โ €
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What Is Reverse Dieting? Reverse dieting is the process of slowly increasing calories (and usually decreasing cardio) over a longer duration of time to increase metabolic rate/capacity.โ €โ €โ €
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When Should I Reverse Diet? Typically, a reverse diet is utilized after extended periods of dieting/being in a caloric deficit to increase metabolic rate, level out hormones, and to reduce risk of excessive fat gain/storage.โ €โ €โ €
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Why Should I Reverse Diet? Reverse dieting is a great tool to use to increase metabolic rate, level out hormones, and to reduce risk of excessive fat gain/storage after being in prolonged state of dieting (caloric deficit). It is also an ideal way to set yourself up for success the next time (if there is a next time) you go into a fat loss phase.โ €โ €โ €
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How Should I Go About Doing A Reverse Diet?โ €
The best way to approach a reverse diet in my personal experience and with my own clients, is to (1) begin by increasing your calories to your current perceived maintenance calories (the most amount of food you can eat on a daily basis without gaining or losing weight).โ €
(2) Continue eating at maintenance calories for about 2-3 weeks and then make a slight jump in caloric intake by anywhere from 50-100 calories, usually in the form of carbohydrates and fats. โ €
(3) Another approach you could take if youโ€™re currently performing multiple cardio sessions weekly, is by decreasing cardio by the same amount of calories as you would when increasing caloric intake. โ €
(4) Continue making slight increases in caloric intake or decreases in caloric output (cardio. One or the other) every 2-3 weeks as metabolism adapts.โ €
(5) You can speed up the process slightly if youโ€™re open to gaining some weight, but if your goal is to keep body fat percentage the same then I would suggest the slower the better.โ €
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I hope that you were able to derive some valuable/helpful info from this. If you have any other questions regarding the subject, feel free to ask down below๐Ÿค“๐Ÿ‘‡๐Ÿผ #StrongConfidentEmpowered


1

The statement "Abs are made in the kitchen" is very much the TRUTH peeps!

You can gym/train every day of the week but if your diet isn't tracked, isn't consistent and is a diet in a surplus....you aint getting lean.

Our tips:
๐ŸณDownlown some kind of calorie tracking app. Most popular these days is MyFitnesspal its free
๐Ÿ”Eat more volume if your metabolism doesn't allow for high calories such as big salads with low calorie dressings, large veggie roasts with lean meats
๐Ÿ‰Move more but dont over do it. Pick a training style that is sustainable... don't fall for those "8 week challenges" where you get instant results but will never maintain it!

#diet #science #metaboliccapacity #improvemetaboliccapacity #consistency #macros #exertionfitness #fitnessequipment #shredding #personaltrainer #powerlifting #powerbuilding #strengthtraining #conditioning #smartertrainingsystems #reversediet #fitness #equipment #functionalfitness #crossfit #metabolicdiseaseprevention


4

Some of our heavier hexagonal dumbbells. They go up in 2.5kg increments, all the way up to 50kg๐Ÿ’ช๐Ÿ’ช Dumbbells help you improve your strength for the squat, benchpress and deadlift through accessory movements (not to be considered as less important) such as stiff leg deadlifts, dumbbell overhead press, walking lunges and bent over single arm rows.

#exercisescience #exertionfitness #dumbbells #warehousegym #studiogym #personaltrainers #gymequipment #exertionfitness #hexagonaldumbbells #physiotherapy #rehabilitation #powerbuilder #powerlifting #bodybuilding #crossfit #fitnessequipment #sydney #movemorefeelbetter #smartertrainingsystems #strengthtraining #strong #consistencyiskey #metaboliccapacity #improvemetaboliccapacity


1

When your clients have maxed out on equipment in their garage so they resort to extending the gym into a living area....priorities on point ๐Ÿ’ช๐Ÿ’ช This our GHD. Easy to assemble. Sturdy AF and an all round good piece of equipment that has many benefits:
๐Ÿ’ฅHamstring strengthening and muscle mass gaining
๐Ÿ’ฅGlute strengthening and booty enlargement ๐Ÿ’ฅAbdominal/core exercises
Currently out of stock on these but within a couple of weeks we will have many more in stock amongst other strength and conditioning training equipment!

#exertionfitness #GHD #strengthtraining #strengthandconditioning #equipmentsupplier #scienceisscience #sciencebasedapproach #hamstring #glutes #shredded #powerlifting #powerbuilding #bodybuilding #crossfit #studiogym #strengthgym #gyms #sydney #barbells #strongman #farmerscarry #logpress #dumbbells #kettlebells #improvemetabolism #metaboliccapacity #strong #getstronger


2

Pernah lihat Memes "impian seorang wanita sebenarnya bukan emas dan permata, namun bisa makan sepuasnya tanpa bisa gendut." ?
Salah satu tujuan dari mengatur pola makan , aktif berolah raga dan latihan beban juga demikian. Meningkatkan asupan kalori tanpa mudah gendut - bahkan bisa lebih lean / menurunkan kadar lemak tubuh !
Thank you for guiding me through the process my lover @ryantownson ! You are the mastermind ! ๐Ÿค“๐Ÿ’•โค๏ธ๐Ÿ˜˜ #reversedieting #metaboliccapacity #eatmore #losefat #fatloss #diet #training #nutrisi #tipssehat #tipsfitnes #onlinecoaching #sehat #aktif #indoblogger #blogkesehatan #gym #fitness #malangfitness #malang


14

Squats from earlier this week
Hi bar instead of low bar for minor back pain that should come good
Front squata
KB SLDL
Hamstring curls
All high reps lighter weight due to back pain and also no point pushing heavy weight at this stage juat aesthetics
#ptcsydney #exertionfitness #powerlifting #powerbuilding #bodyweighttraining #bodybuilding #squat #benchpress #deadlifts #smartertrainingsystems #DUP #exercisephysiology #sciencebasedapproach #consistencyiskey #mobilepersonaltrainer #personaltrainer #trainsydney#sydneypersonaltrainer #crossfit #metaboliccapacity #improvemetaboliccapacity #morecalories #flexibility #bootygains #glutes


1

2007 called and said she wanted her capped figure shoulders and biceps back ๐Ÿ˜› But seriously, Iโ€™m eating a ton of calories (especially this past weekend) and will be starting my serious lifting program in January (beta testing for Avatar) ๐Ÿ’ช๐Ÿฝ Why diet over the holidays?? ๐Ÿ˜ No thanks. Itโ€™s time to make metabolic and muscle gainzzzz ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ #shoulders #figure #metaboliccapacity #eatallthefood #notdieting #delayedgratification #thanksgivingweekend #ilovefood #flexibledieting #avatarnutrition #gainz


17

Always a great session @ptcsydney
Squats 3x3 77.5kg not happy with them but thats the way the cookie crumbles they still moved ok. Thought they'd feel better considering I think I consumed 10000 calories over the weekend ๐Ÿ˜ฎ

2x6 @52.5kg 4 to 1 second tempo squats (4 seconds on the descent 1 sec up) these are great for improving cardiovascular endurance, improving and maintaining squat position for heavier squats and for me they really work well for posterior chain/glute utilization
Followed by: split squats, leg extensions and single leg glute thrusters

As you can see @haidarbrah has biceps the size of my ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ’ช๐Ÿ’ช #ptcsydney #powerlifting #powerbuilding #bodybuilding #squat #bench #deadlift #strengthtraining #exertionfitness #smartertrainingsystems #mobilepersonaltrainer #exercisescience #exercisephysiology #glutes #hipstrength #metaboliccapacity #legs #chicksthatlift #diseaseprevention #strengthtrainingsydney #liftheavy #eatheavy #diabetesprevention #metabolicdiseaseprevention #movemore


3

Todays squats felt too amazing
4x6 65kg
Paused squats 2x3 55kg
Follwed by split squats, hamstring curls, hip thrusters because ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐ŸŠ๐ŸŠ๐ŸŠ is life
Consistencyis what works with slow overloads each week....breaks/deloads when necessary
#powerlifting #powerbuilding #bodyweighttraining
#bodybuilding #exertionfitness #consistencyiskey #smartertrainingsystems #squats #bench #deadlifts #mobilepersonaltrainer #personaltrainer #diseaseprevention #metaboliccapacity #anaerobictraining #aerobiccapacity #sydneypersonaltrainer #chicksthatlift #bootygains


0

Trying to make lean gains, it is possible but HARD. In order to build muscle you have to put on some โ€œfluffโ€ and build metabolic capacity, so I keep telling myself this is temporary and Iโ€™m eating for my goals. So when I do step on a stage again I will bring a more defined and a better package aka โ€œphysiqueโ€ always working to try and improve in all aspects of my life. #simonebriggstrainer #improvementseason #npc #npcbikini #leangains #bestself #justkeepswimming #showupeveryday #metaboliccapacity #wholefoods #girlswholift #mombodsquad #healthcoach #personaltrainer #nutritionist #onlinecoaching #onlineprograms


11

3x6 at 95kg from a week and a bit ago. Right abductor really hated that session so deloaded a bit last week and we are good to go some more!
Working on being strong from the start and using as much hip strength as I can.

#exertionfitness #powerbuilder #powerlifting #bodybuilding #hipstrength #smartertrainingsystems #personaltrainer #mobilepersonaltrainer #metaboliccapacity #stronger #fitter #squat #bench #deadlift #sumodeadlift #crossfit #strengthtraining #consistencyiskey #exercisescience #science


1

๐Ÿ™Š๐Ÿ™Š....All jokes aside, resistance training has some remarkable effects on the body, including improving longevity, increasing metabolic capacity and donโ€™t forget the contouring shape it gives our bodies! Whatโ€™s not to love? ๐Ÿ˜‰ Now lets start some real resistance training ๐Ÿ’ช๐Ÿผโ˜บ๏ธ


3

Upper body training day from a couple days ago
Bench 3x6 45kg
10kg weighted chins and non weighted
10kg weighted pushups and non weighted
Biceps
Seal row
500 skips in 4min33sec will aim for sub 4min next time....once my calves recover.
Enjoy training these days mixing it up a bit

#powerlifting #metabolism #metaboliccapacity #exertionfitness #smartertrainingsystems #strengthtraining #conditioning #crossfit #bodyweighttraining #calisthenics #bodybuilding #powerbuilding #DUP #diseaseprevention #diabetesprevention #flexibility #mobility #mobilepersonaltrainer #personaltrainer #anaerobictraining #aerobiccapacity


4

Compared to recent squat sessions today felt 1 outta 10! But considering crappy sleep and minimal movement last 5 days I got the work done. Moral of the story: shift work is shit!
3x8 60kg
SSB 2x6 at 44kg paused
Split squats
Hamstring curls
Plank
25min walk

#powerlifting #powerbuilder #bodyweighttraining #bodybuilding #crossfit #strengthtraining #personaltraining #personaltrainer #mobiletraining #mobilepersonaltrainer #exertionfitness #sciencebasedapproach #smartertrainingsystems #flexibility #mobility #conditioning #gymequipment #strengthequipment #nurselife #shiftwork #calisthenics #diabetesprevention #metaboliccapacity #aerobiccapacity #anaerobictraining #sydney


2

3x6 70kg 2x3 paused 60kg
Heaps of lower and upper accessories because no time this week.

Body felt rubbish hence moving my fet every rep ill put it down to lack of movement, night shift and lack of sleep. Videos look alot better than they felt though.

Oh I wish my legs were as shredded as my neck.... #exertionfitness #mobilepersonaltrainer #personaltrainer #powerlifting #powerbuilding #bodybuilding #crossfit #squat #bench #calisthenics #bodyweighttraining #fitness #lifestyle #myneckisstageready #ifbb #ptcsydney #diabetesprevention #metabolism #metaboliccapacity #smartertrainingsystems


3

The soul of a mermaid ๐Ÿ 
The fire of a lioness ๐Ÿฆ
The heart of a hippie โœŒ๐Ÿป
The mouth of a sailor ๐Ÿ‘น
โ€ข
โ€ข
โ€ข
๐Ÿ“ธ @seeleyfoto


9

Here's to a solid #pump! ๐Ÿ’ชWater, sodium and carbs friends. Increase that blood volume, & move those carbs across the wall of the gi tract into the blood via sodium symporters and vualรก! ๐Ÿ˜ #ScienceWithMe #DoYouEven๐Ÿ”ฌ#DidYouThinkThisIsAGame #CarbWhore #YouCantOutTrainMeFriends #LotsOfCarbs #IsolationsAreCute #Vasodilation #Vascularity #Conditioning #Physiology #Biology #FlexibleDieting #IIFYM #DUP #MetabolicCapacity #SodiumIsNotEvil #AestheticallyDriven #NoFilterNeeded #OutWork #Dominate


2

Got to love a Burpee!๐Ÿ™ˆ๐Ÿ˜…๐Ÿ‹๐Ÿผโ€โ™€๏ธ My ultimate favourite type of workout... Just getting that volume DONE โœ… #metaboliccapacity #workhardfeelgood


0

Crushed a full leg workout with @aftondakotap ๐Ÿ™Œ๐Ÿป๐Ÿค—imma feel this tomorrow #legs #sundayfunday


5

Let's DIET to lose weight! The most common goals before a beach holiday, a wedding or a party. So clearly aesthetics take over health so much so that we end up metabolically damaging our bodies. We all end up going on a caloric deplete; maybe eating 800 calories a day causing our metabolic rate to drop down and further destroying our metabolic capacity. FAT LOSS with a low metabolic rate becomes hard and starvation is not going to help. Eat more and learn more about nutrition with @feel_mighty. #feelmighty #onestopsolution #metabolicdamage #metaboliccapacity #letsfixit


9

Light weight, high volume vs. heavy weight, low reps.....I choose both. #maximumpump #pumpcity #deltporn


3

Awesome shoulder workout tonight incorporating a modified exercise for medical delts I've never tried before. My routine has been pretty off the last few weeks with family visiting and traveling but I'm settled now and back into it ๐Ÿค—๐Ÿ’ซ


3

Texas treatin' me right on this trip to see my lifelong bff @sassypants114 #vacationmode #texas #fitgirls


5

I've been fighting off some kind of virus since Tuesday night, so I didn't train or do cardio yesterday. It's important to know when to give your body a break so it can heal itself. If your immune system is already compromised it needs rest to fight off infection. I trained quads this morning and had a great workout and I feel much better! #selfcare #fridayvibes #x2xclothing


6

Current fitness goals: To be able to crush walnuts on my biceps, to destroy watermelons between my thighs, and to win prizes for my butt.

Sitting at 135-137lb of murves. (Muscle and curves)

Real focus still remains on optimizing my metabolic rate and hormones. Enjoying the weight gain as it's creating a very curvy & feminine figure. I know when I'm lean I can start to look like a pre-puberty child with muscle so looking like a woman again is nice.
#redbeansandrice #thickerthanasnicker #postcompetition #metaboliccapacity #improvementseason #slimthick


10

So fun seeing shape come back! Switched it up today with some steady state cardio. I'm still playing around with variables and seeing what my body responds best to. I wasn't perfect on my macros last week so keeping them the same this week to see what happens. #comeback #metaboliccapacity #ifbbfigure


11

#sundayfunday was pancakes and then heavy back day ๐Ÿ™Œ๐Ÿป๐Ÿ˜ป


7

I don't ever train my obliques because I want my waist to be as small as possible but they're sure coming out to say hello ๐Ÿ™‹๐Ÿผ


3

My day started out with some crazy negativity from crazy people but I've learned to let that shit go. I refuse to let other people's issues and drama bring me down. GTFO with that ish #girlbye ๐Ÿ™‹๐Ÿผ๐Ÿ™…๐ŸผI did somehow manage to develop a stye on my lower left eyelid yesterday tho, which hurts like a mf, so don't mind my weird looking eye.


10

Drag races and photo bombers #sundayvibes
The cars here are incredible and i got to watch the half mile world record be broken ๐Ÿ‘Œ๐Ÿป #dragracing #pikespeakairstripattack #exoticcars #fitgirls


7

#throwbackthursday to Jr. Nationals 2015 where I took 3rd. This show was an incredible experience and my big AHA! moment. I did not give my all during prep for this show. I was tired and burned out. But when I took 3rd place, a light bulb went off in my head and I thought, if I give 100% next time, I have a real shot at going pro. It helped me realize my true potential and tap into my will to succeed. And it made me understand that I needed to stop selling myself short and give my all, no matter what. #jrnationals #npcfigure


8

Update: I increased my carb intake by 10 grams on Monday. I'm definitely holding some extra water but that seems to be going away as my body adjusts. And if I flex reeeeally hard I can see baby abs ๐Ÿ˜


7

I know it's not Wednesday butt..... I had a really cool life moment yesterday. I woke up feeling like I haven't been making any progress and was overall discouraged in how I looked. This is the first time I've done my own nutrition and i got scared I was fucking up. So I went and did an in body composition test. And in the last two months I've gained 8 pounds of muscle and lost 6% body fat. All while continuing to add in calories, mostly carbohydrates. I'm eating more carbs now than I have since I started competing, and I'm losing body fat. #metaboliccapacity folks. #comeback


19

Only do what you feel called in your heart to do, and then give all of yourself to the task. - Marianne Williamson
Athlete: @aud_paradis


5

The #comeback in full effect. I lost around 20 lbs of muscle in my time off but I've gained 10 of it back so far. Muscle memory is a wonderful thing ๐Ÿค— carbs up a little bit from last week and still getting leaner ๐Ÿ™Œ๐Ÿป #figurepro #ifbb #metaboliccapacity


5

BUILD!
#
That's the foundation of my workouts right now... BUILDING MUSCLE! For the last several months I've only focused on maintenance and it's nice to have those periods!
#
It's critical to change your routine, change your focus and challenge your body in different ways in order to get optimal results!
#
I always say CONSISTENCY IS KEY ๐Ÿ”‘, BUT remember the metabolism adapts!
#
If we don't change what we're doing, our bodies simply become more efficient and progress slows down.
#
Ask yourself: 1. Am I always focusing on body fat loss? Or Am I always focusing on muscle gain?
#
If you always focus on fat loss, chances are you're losing some muscle along the way and the Metabolic rate is slowing down a little from the muscle loss and caloric deficit.
#
If you're always focusing on muscle gain, chances are you'll carry extra body fat from caloric surplus, you might experience more injury from constant overload and you won't experience as much muscle definition if you never focus on fat loss.
#
It's basically implementing the principles of periodization.
#
I shift focus between muscle gain, fat loss, and basic maintenance. My main goal is to always be the MOST EFFICIENT with my workouts and minimize risk of injury!
#
I don't have hours to spend working out, and I also don't want to be down and out due to overuse. It's a balance!
#
More muscle = greater Metabolic capacity.
Fat loss once muscle is present = Muscle Definition. Being smart and having a plan with your training is important!
#
What's your current focus? ๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป


7

Spiced pumpkin protein pancakes ๐ŸŽƒ๐Ÿฅž @wentworthavenue is putting the final tweaks on her protein pancake ebook which means I have the horrible job of taste testing ๐Ÿคค

Keep an eye out, if like me, you love pancakes but also have body comp/health/performance goals ๐Ÿ’ช

#gainz #metaboliccapacity #proteinpancakes #pumpkinspice #nutritionapproved


5

Good luck to all the #crossfitopen2017 athletes. May you kill last years version Of yourselves and stay healthy. These are the numbers I want to crush. #fuckyea #crossfit #crossfitHillsboro #nutrishop #nutrishopHillsboro #fitover40 #wod #wodlife #workoutoftheday #beachmode #fitness #metaboliccapacity
#metconsucks #metcon #amrap #roundsfortime #barbell #dumbell #letsdothis #pr


7

Bircher Muesli love this arvo ๐Ÿ˜. Bircher soaked with almond milk, topped with multiple hefty dollops of @chobaniau Greek yoghurt, honey and cinnamon ๐Ÿ‘Œ

#nutrition #flexibledieting #gainz #metaboliccapacity #protein #foundations


11