I am obsessed with motivating women to workout and transform their bodies with quick effective workouts.
In 2015 I established #kgkfitsisters An online community providing women with workouts, macros and priceless accountability and motivation. Since creating the program over 3 years ago I have helped hundreds of women worldwide. My goal is to teach women healthy sustainable methods of losing fat, building lean muscle all without restrictions. -
These groups have evolved to be about so much more than just fitness. Each month we not only grow with new members but have women that have continued from the very beginning. -
The bonds that have been formed between these women are undeniable. It does not matter that we are in different time zones, states even CONTINENTS! We share our lives, our downfalls and our journeys. They have been in one another’s weddings, driven hours to meetup and even taken vacations together This group is an incredibly unique group of women. I feel honored to be a part of their lives. -
Join my #girlgang ♀️Click the link in my bio to start your transformation. -
Sooo meine Lieben ich melde mich dann auch mal wieder zu Wort Die letzten paar Tage hatte ich einfach sooo ultimativ viel zu tun, dass ich nicht so aktiv sein konnte. Die Arbeit mit euren Coachings, Wohnungssuche/Besichtigung mit Nina, Training und gestern ein schöner Tag mit der Family, da mein kleiner Bro @imtorge gefirmt wurde
Jetzt wird's hier aber wieder rund gehen ♂️
Vergesst nicht mein @prozis#Giveaway es läuft nur noch bis 17.59 Uhr heute, dann wird der Gewinner ausgelost
Client Spotlight: @m129char
Coach @mightymesina worked with Milly almost a year ago and it is great to see her still maintaining her awesome transformation when she came to our photoshoot.
Swipe to see more pics and a review.
Her biggest concerns as a Mom and Wife was being able to include her son and husband in her journey. And she was completely successful in doing so. They eat what she eats. No special diet or meal plan needed.
♂️ Struggling with cash flow on a pay-as-you-go or block-session model? Switch clients to a monthly payment plan for all these benefits.
Not sure WHAT a monthly payment plan is, HOW to do it, or what to be AWARE of, read the full article. Link in bio.
Fitness is not about being better than someone else it’s about being better than you used to be.We are all winners out here.
Today I am RJP Fitness back then I was Rickman.I will always be Rickman tho . #fitrick.
S/O to @djmartinjay70 for making this shoot possible and to the man behind the @duanejayonline big up.
Make that change today ! .
Call or email for personal training
Early-ish leg session done so the rest of the day can ben spent getting some quality vitamin D
Current body image PLEASE READ
In my past I could be known as the “yo yo dieter” as I like to call it. Where I get lean than maintain than back to gaining weight & the cycle is repetitive over & over. Back then when I would yo-yo it would be completely my fault living life with weekly binge eating episodes performing excessive amounts of cardio, hoping it would burn all those excess amounts of calories
followed by starving myself the following day to compensate what I did the night before
just to wake up in the middle of the night “sleep eating”..I wouldn’t even realize I’m doing it! Getting so lightheaded in the middle of the day because my blood sugar levels were soo effffed up from the up & down insulin receptors in my body!
Then as you see where this all leads into—STRESSSSS; driving myself crazy!
resulting in ACNE
Now I’ve had it ♀️ Ya’ll see where the “Yo-yo dieter”
comes into play?
Anyway the new yo-yo dieter, as I am today has way more control with the yo-yo cycle,Has controlled her binge eating...
weekly controlled refeeds, counting macros flexible “dieting” counting macros daily where 80% clean choices 20% perhaps on the poor scale (I’m an American too ya know & I LOVEEE FOOOD) if I wake up hungry, I check my daily/ weekly caloric intake making sure I’m getting just the amount of calories I need. Cut out excess cardio & doing just the right amount I need w calculations
Acne has been improved but taking everything I got from taking one oral contraceptive, chemical peels monthly, cleansing daily, control oil shampoo Bc the oils from my scalp travel down my back/ chest/ neck
NOW those are the things I CAN control & have been working on.
On the other end, some things I simply just cannot control. Something I haven’t mentioned above.. HORMONES
Genetically higher testosterone and Sebum(oil glands)
Irregular periods/ spotting
Acne neck/ jawline
*** alll symptoms of hormone imbalances.
Naturally my testosterone is high but my estrogen isn’t leveling out properly.
Continue below in comments
Kathryn is married with three young children, a full time job, five cats, one dog and six chickens! Here is her inspirational journey.
——— I thought I was fit. I am a runner and would do weight training and ate what I thought was healthy. I saw some pictures of a friend that had Ange as a coach and I was blown away! We spoke and I asked how the training went, what was required and decided that I needed some outside support if I wanted to make a similar transition to a strong, fit and healthy lifestyle. It was when I took some profile and back pictures of myself that I knew I could not do this alone because up to this point, whatever I was doing was not working.
I started training with @team.ange in November. I had a small "gym" space with minimal equipment. I told Ange what equipment I had and all my workouts were designed to fit. My meal plans were selected as well with the food selections I had asked for. It was a learning curve but a great experience. I realized I was eating too much and my workouts needed to be more specific and muscle specific. Every two weeks, measurements and pictures were taken. The first couple of months were still hard to look at but after a few months I could see the difference and that felt amazing. @angehauck_ufepro is a fantastic coach. Extremely motivating, supportive and kind. I was not only working out for me but I wanted to make Ange proud. Six months later and 25+ pounds lighter - I feel incredible and I am motivated to keep this lifestyle. I will team up with Ange in the future again to continue this amazing fitness journey! Thank you Ange.
Grazie all'alto contenuto di calcio, i semi di sesamo sono efficaci nella prevenzione dell'osteoporosi e sono una valida alternativa per chi non può assumere latticini a causa di intolleranze alimentari per rinforzare ossa e denti.
I semi di sesamo sono ottimi integratori naturali di zinco che rinforza il sistema immunitario (valido aiuto in caso di affaticamento mentale e convalescenza) e selenio che frena l'azione dei radicali liberi. I grassi che compongono questi semi oleosi sono prevalentemente insaturi (omega 6 e omega 3), utili nella prevenzione di malattie cardiocircolatorie.
Principi nutritivi dei semi di sesamo
Nei semini di sesamo si nasconde una grande riserva di energia. L'elevato contenuto di proteine (18%), carboidrati (20%) e grassi (50%) gli conferiscono un potere calorico di tutto rispetto (poco meno di 600 kcal per 100g) rendendoli piccole pillole naturali di benessere.
Tra i minerali che caratterizzano i semi di sesamo troviamo:
e soprattutto un contenuto record di calcio.
Questi semi oleosi sono inoltre un'ottima fonte di vitamine del gruppo B.
It’s as close as we’re going to get to a magic pill (that doesn’t involve shoving a needle in your bum).
Increased intramuscular water - this will make your muscles look bigger than they actually are (something we all want!)
Greater work capacity - you’ll be able to lift more weight for more reps.
All of these things lead to one thing - BETTER RESULTS! Shoot for 8g if creatine with your intra workout drink. -
BODYSCULPT RADIONICA - RIJEKA 02.06. i 03.06. u fitness centru My Gym @mygymrijeka , Manzonijeva 5.
Sve prijave i informacije na mail firstname.lastname@example.org
Sometimes it's the little things that bring the most joy to someone
I am one of those people who can put my headphones in, listen to music and get stuck into a book at the same time
I can sit for hours in complete bliss with a book and a good cup of coffee, sometimes I get so carried away, hours can literally pass by!
My little guilty pleasures for sure
What are yours??
Do you ever had a personal trainer, that every workout feels like a new adventure?
Bored with your workout routine and not seeing results?
We can train together anywhere in the world, where Wi-Fi connection is available.
Book your online try-out 30 min session free
А вы обращаете внимание, что делает вас счастливым??? Что дарит вам улыбку на лице?? Что зажигает огонь в сердце?? От чего захватывает дыхание?? Что греет твою душу??
Мы перестали обращать внимание на мелочи жизни.. мы гонимся за чем-то далёким и неизвестным, а счастье оно рядом!
Счастье - держать за руку любимого человека!
Счастье - позвонить своей семье и знать, что они живы и здоровы!
Счастье - это вкусный кофе с утра!
Счастье - это гулять по лужам, и пусть все думают, ты сумасшедший!
Счастье - услышать песню, что дарит тебя очень яркие воспоминания!
Счастье - это проснуться не от будильника, а потому что ты выспался!
Счастье - это открывать бардачок в машине своего мужчины, или в своей, а там твой любимый киндер-сюрприз!
Счастье - это когда твоя мама улыбается!
Счастье - надуть много мыльных пузырей или охапка воздушных шаров!
СЧАСТЬЕ - ЭТО...
Продолжи предложение в комментариях, посмотрим сколько тут счастливых людей
Pub in the Park done
Great laughs, Good people, Good food! @cheftomkerridge done it again chief! @pubinthepark Being sociable when you are trying to maintain or lose fat
This comes up a lot with clients and gym members at @thegymjoint how to have a lifestyle and not restrict yourself.
So here’s my top 3 tips
Know your numbers - if you don’t follow a food plan or know your calories and macros you can’t make adjustments to factor in treats or alcohol without screwing progress.
calorie cycle - If you know your numbers for example and have an event planned for the weekend make adjustments to factor it in. As an example and to make this easy let’s say you eat 2000 calories a day to lose fat. But know you’ve got an event Saturday, you could drop out calories from Monday to Friday and use them Saturday. So you could drop 50g of carbs each of those 5 days equating to 200 calories per day saved in the bank! That’s 1000 calories to add to Saturday to give you 3000.
Make better choices - You could drink all the sugary cocktails, beers or ciders. Or you could choose the low calorie mixers and drinks to be able to have more in your allowance. Take the example above 1000 calories may only give me 4 pints, whereas it could give me easily 10 gin and tonics plus. Not that I’m promoting bingeing but at least you have some room there!
Online Training - email@example.com
DM for more information ------------------------------------------------- #gym#bourneend#onlinetrainer#goals#advice#tutorial#gymlife#bucks#weightlossjourney#instafit#gymlife#fitfam#followme#pitp#pubinthepark#alcohol#saturdaynight#social#freinds
Running & physical activity for me is so much more than burning calories We often so get caught up in "weight loss, losing body fat" etc that we forget of all the other amazing benefits De-stress
Cardiovascular health Increase energy & endorphins
When we focus on these key points, instead of the number on the scales our bodies will change along the way! Health should always be number
Just fucking own who you really are!!!!! I use to live in fear , anxiety be controlled., it was so bad that I was worrying, stressing & crying at night .
Living alone last few weeks been tough but being alone gave me a sense of freedom I hadn't known I had . Being born & raised in London there more things I’ve discovered, I never knew about & seen.
No one has power over you unless you give it to them, you are in control of your life ...Start living by taking back the control of your life now....just do what the fuck you want to . Don’t judge people.
The last few months I've been focusing a lot on my own personal development. Working on my own mindset around business and around money and it's been an interesting learning experience.
You sort of start to pick up on your thoughts a bit more and recognise the qualities that are keeping you stuck right now. But there been an added side effect to this for me.
You start recognising these patterns in friends, colleagues and in the people you work with, in my case other personal trainers.
For full transparency a lot of this is shit that I've been guilty of in the past.... so it's not aimed at anyone in particular, but it might resonate.
So here goes... Stop complaining about what other trainers are doing or "the state of the fitness industry". Knuckle down and focus on serving your own people. It's none of your business if Bob the trainer across the road sells herbalife or doesn't believe in counting macros.
Stop being faux outrage on social media, by stuff that doesn't matter to you.
Stop being scared about being judged, being wrong, being successful. That shit right there is what is really holding you back in business and in life right now. Some day you are going to die and this is the shit that you will regret, all the stuff you were scared to do. Whatever you want in life, start the process of doing the stuff that will get you there today.
Stop being so fucking suspicious of everyone who is selling something. Not everyone is out to rip you off and take your money. There are a lot of great people in the fitness industry doing great things helping trainers build their businesses. If you buy a product and it helps you get even 1 new client it will probably pay for itself many times over. Start thinking about RETURN ON INVESTMENT.
Stop being scared of numbers in your business. Know how much traffic your website gets. Know how much a client is worth to you in total (not just per week or per session)
Stop being scared to set goals for fear of not reaching them. Me and Paul Mort had good chat about this yesterday (podcast coming in a few weeks)
Sop getting in your own way.
You've got this!
Video check-ins allow you to easily communicate with your clients. If you're wondering about the kinds of questions you should be asking check out our sample questions here >>> https://buff.ly/2t78xcm
Here they are... the before and after! Ten weeks of torture! Never again! But guess what: Never say never!
Worst ten weeks ever, why?
Mindset was not the best. Was pure stubbornness and nothing else. Two cheatmeals and a weekend in Edinburgh completely of track.
16% body fat and less 11kilos.
Done and dusted.
Now pass me the food and a enormous GIN!
As always thanks to @lucasfitnesspt for guidance and advice, and well done to all the other troopers who managed to complete this challenge. And thank you everyone for their support over this last weeks, when you start feeling that your body is shutting down!
Feels like I’ve been cooked up inside mostly for the past few days due to some back end work, meetings and upcoming summer projects for @realcoreaesthetics and it felt nice to get out today for a quick end of the week leg fun ♂️
This really beats therapy!
Work with us this summer and challenge yourself to new goals
Check website(#LinkInBio) for info
Being that we're warming up for Saturday night here... I thought, what better time to tackle this question!
Boozing and your fitness gains. Are they inversely related? Can you have both?
Let's put the obvious out there. Alcohol is empty calories - and at 7kcal per gram... it's pretty calorie dense.
It inhibits your decision making ability and that includes your ability to make sound decisions from a nutritional perspective.
So, it's safe to say - for fat loss... it's not ideal.
For building muscle, you have to consider alcohol's effects on your hydration and any possible effects on synthesis of muscle protein.
We can come to conclusion that from a purely physiological perspective - it's not going to benefit you.
"We are not robots."
If you ENJOY a glass of wine, a night out with your friends, or a few beers watching the football game...
Don't feel like it's going to crush your results.
By maintaining a calorie deficit, you're still going to lose weight.
By getting progressively stronger in the gym, you're still going to build lean muscle.
If you're serious about your goal, treat alcohol as you would any other treat. Using moderation.
And don't forget... hungover workouts SUCK! (may or may not be speaking from experience)