BE HONEST WITH YOURSELF Be honest with yourself, are you doing the necessary things you need to do in order to reach your goals or just thinking about doing them? What excuses are you making? Meal Prep takes too long? You are too tired after work? You don’t have time? You don’t have the motivation? Orrrr is it that you’d rather scroll through your Insta or binge watch Netflix for hours & choose not to prioritise your goals? Identify the lies & limiting beliefs you are telling yourself, rewrite the beliefs you have surrounding what you are capable of, overcome the obstacles or sticking points & DO. THE. WORK sis. Go & achieve what ever it is you want. Realise that you will have to make sacrifices. If you want to reach a goal you are going to have to deal with some consequences, as you adapt your lifestyle, you will start to see how the benefits outweigh the negatives. Stop wasting time, drop the entitlement, be honest and get on with what needs to be done. 😚😊☝🏼👐🏽
Happy birthday to ya girl✨turning 20 means getting excited about a dymocks voucher & a menstrual cup right..... aha... anyone else??? 🙃 Thankyou for the lovely messages you gorgeous people, blessed to be here ❤️😉
Hey beauties!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Something I used to struggle with A LOT was this all or nothing mentality. Travelling or being away from my normal controlled environment doesss get me super anxious don’t get me wrong, but spending your energy on stressing about having your training and nutrition on point while you’re away isn’t healthy or realistic (for most people ) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Finding that “balance” between thinking “fuck it I’m on holiday let’s eat whatever I want” and “staying on track” is key. For me that means a combination of both home cooked/ prepared meals & eating out, staying active & having a high step count, finding a gym where I can or doing body weight/ banded workouts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don’t miss out on special experiences/ memories because you were too busy stressing about your nutrition and training which are only ASPECTS of your life. There is a lot more to your health than just your physical health. It’s important to do what’s best for your mental and social health too! Connect with the environment around you and the people rather than thinking about what it doesn’t have. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ps. @ryderwear mid year sale is still going! Wearing my fav Basix Grey Set, soo comfy for everyday as well as gym! Use my code “anthea10” for an additional 10% off!
Should you train when you’re sick? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ After all, physical activity/exercise IS a stressor on the body. And when your immune system is in an inflamed and stressed state, it might be better to take it easy rather than push yourself further over the edge. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . If you’re contagious, its common courtesy to not spread your germsss to others, especially at a place where you are sharing equipment, breathing heavily & sweating 🥴🤕 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yes to light to moderate movement if: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - The sickness is above your neck, meaning the symptoms aren’t affecting your body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Something like a common cold or sniffles. - Severity will differ from person to person, and its up to you to decide if its worth training- be in tune with how hard you push yourself too! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ No if: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Below the neck (Vomiting, Diarrohea, Fever, Body Aches, Coughing/ Chest infection etc ) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don’t get too upset about a small amount of time off of the gym. You don’t lose progress from missing one or two gym sessions, just like you don’t get progress from one or two sessions alone. Look at the bigger picture. Consistency, adherence and effort overtime are most important. Most importantly manage your fatigue by prioritising your sleep, avoid overtraining & eat your vegetables and fruit always duh 🙄😸🍌🍊🍆🥦 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wearing @ryderwear No pants AKA camo booty scrunch shorts 😉 & the Regal Cropped Sweater - both in XS. Code & link in my bio
WHY YOU AREN’T SEEING RESULTS ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ▶️You haven’t given it enough time: If you are going for a sustainable approach (which I hope you are haha ), results are not going to come within days or a few weeks. Substantial results take several months/years of consistency overtime! Be patient & enjoy every bit of it! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ▶️You aren’t consistent: Are you going 5 times one week, 2 times the next & then none the after?? How long have you been training CONSISTENTLY overtime for. Andd what are you being consistent with..? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ▶️You aren’t tracking workouts or following a program: Most either do the same thing over & over without any progressive overload or proper exertion OR do random workouts all the time with no progression. Following a set program that follows key principles like progressive overload is one of the most important things when it comes to getting results. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ▶️Your diet isn’t accommodating your goals or you don’t pay attention to what you eat: Most people either overeat or under eat , lack protein & good micronutrients in their diet. If your goal is to lose weight you need to be in a calorie deficit, if your goal is to increase weight you need to be eating above your maintenance in a surplus. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ▶️You’re not training hard enough: Many people underestimate how hard you actually should be training. When looking for muscle growth you want to be working at a relative RPE of 7-10 (on average. ) So about 3 or less reps shy of complete failure. Learn to push yourself beyond what you think you can & always keep going when you think you could stop, you will surprise yourself! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ▶️You are not recovering properly or taking into account stress management: Your sleep & stress have a big influence on your hormone levels & this interferes with your body response to training & recovery. Prioritise your rest & recovery and watch your body work with you! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don’t forget to look beyond physical results and think about the mental improvements, your energy levels, mood etc that comes from the gym! ✨😌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wearing @ryderwear SWM white sports bra & California bike shorts, discount code & link is in my bio lovelies.
In a society where everything is glamorised and only highlights are shown within optimal lighting, angles & filters (Guilty ) it makes it easy to pick apart everything that you are not, and forget about everything that YOU ARE. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I often hear females speak TERRIBLY to themselves about their body or their abilities “my thighs are too big” “I’m so weak” “I cant do that!” “I’m fat”, now if you are telling yourself these things over and over again- what do you think this is doing to your self esteem? Your confidence? What will this do to your actions? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Far too many people get so caught up in looking a certain way or speaking self hate to themselves they carry no gratitude for what their body does for them and take for granted all the things it CAN do for them. There isn’t anything wrong with wanting to change your body or something about yourself. (Self growth ftw ). But always find contentment and love with what you have currently. Realise that you are in FULL control of how you speak to yourself, and the actions you make. Make them both positive!
Does being sore after training equal more results? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . Ok ok ok so as off as it sounds not gonna lie it DOES feel good being sore after a workout. Back in the day I would only define a workout as successful if I couldn’t walk or move my arms after. Butttt now that I train with a much smarter mentality, being sore does nothing but get in the way of the intensity/volume that I can bring to my following training sessions, therefore doing more harm then good. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Being sore after a workout and experiencing DOMS (Delayed Onset Of Muscle Soreness ) can be a result of a new training program, changing up the intensity, load, rest times, tempo or doing slow eccentric exercises. Soreness is also highly genetic, and it varies from people to people! If you are a beginner, training is fairly inevitable for you too, and the longer you train and the more advanced you get, you don’t experience soreness as often or to the same level. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember that you only make adaptations/grow from what you recover from. Being sore 24/7 IS NOT a good indicator of a good workout or a sign of muscle growth! If I were to go for a run, do some sprints, or do a different form or exercise than what my body is not used to, you betcha ill be sore.. does this mean that I’m going to be growing more muscle? Nope. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You get results from consistency overtime, therefore I would base your “effectiveness” of your workouts around progress. Are you progressing overtime? Getting stronger, better, looking different, recovering faster etc? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do not be discouraged if you aren’t sore after a workout, it doesn’t mean that you aren’t progressing or your workout wasn’t successful. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Happy lifting xxxx wearing @ryderwear Neonude in white. I wear XS in both tops and bottoms ❤️ code and link in the bio
Nutrition and Training Myths: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌ Carbs are bad: Carbs don’t make you gain weight, excess calories do, low carb diets don’t cause more weight loss than higher carb diets when calories & protein are equated. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌You shouldn’t eat after 6pm: It doesn’t matter when you eat your meals, all that matters is your daily/weekly intake & your net energy balance. Not eating past/before a certain time is just a time restricted eating protocol that can be used to your advantage, but it’s not magic. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌You can Spot Reduce : hate to break it to ya but its not possible. You can’t chose where you store your fat or where you lose it from first. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌“Toning“: definitely just means “gaining muscle” & “losing fat”, there is no “toning” rep range or “toning” exercise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌Fit teas, detox’s, juice cleansers & fat loss supplements help you burn fat: They will just make you poo a lot more hunnies, fat loss supplements don’t work if your diet, training and recovery aren’t already 100%. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌Weights will make you bulky: I have been trying to do everything in my power to put on muscle over the past few years and still not bulky.. Maybe if you have a load of testosterone & in an excessive calorie surplus? But you probably aren’t even training hard enough or eating enough in the first place 🤷♀️. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌You need to do cardio for fat loss: You can do all the cardio in the world but if you don’t address your diet/ you’re not eating in a deficit then you’re not going to drop fat. Focus on your weight training & NEAT, then you can add in cardio as a tool, but I certainly wouldn’t use it as the number one modality to drop body fat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌1200 calorie diet: yeah it will work, for maybe a few weeks, then you will hit a plateau, have no where to go & then put the weight back on. Your aim is to be eating the most & doing the least to get results so they’re sustainable. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌Consuming small frequent meals speed up your metabolism: Metabolic rate & thermic effect of food will be the same whether you eat 3 or 6 meals. Soz. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wearing @ryderwear SWM sports bra (S ) & Emerald Green seamless leggings (XS ). Link in my bio. ❤️
Do you enjoy your training? Or are you just doing it because you “have” to? . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Exercise should not be something you dread or loath, instead it should be something that you look forward to & enjoy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You’re probably thinking wtf bitch how is pain and a feeling of dying positive? WELL in your case you haven’t yet found the mode of exercise that’s best for you, there is hope 😏 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I train because I am in love with everything about lifting (if you can’t tell lol ) it’s legitimately the best part of my day 😂 I used to punish myself with sprinting and running even though I fucking hated it 🙄 Don’t live your life based on other people’s ideals or trying to fill a role you don’t even want. Yes of course we still have to do things we don’t always want to do, and you’re going to dread it SOME days (this isn’t about motivation ) BUT go find your favourite way to move your bum and exercise not only your body but your mind.❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Oh & if you want to find a love for lifting like me hit me up for 1:1 face to face coaching 😉
patiently waiting for this semester to be over x
WHAT IS BODY RECOMP? Body Recomposition entails the process of simultaneously losing body fat, and gaining muscle at the same time, aka “toning up”. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now considering these are two different physiological processes this means its quite hard for your body to do BOTH at the same time. I know, I know, it’s sad…:( ⠀⠀⠀⠀⠀⠀⠀⠀⠀ However, Body Re comp is definitely possible in some cases: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Beginner Trainee’s (this can happen for around a year before it starts to slow down ) • Detrained Trainee’s: those returning from injury or an extended time away from training. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • People who have a higher body fat percentage • People who have never trained properly/hard enough/with intelligent programming. . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Unfortunately newbie gains don’t last forever, and the more advanced you become as a trainee, the harder it is to gain muscle and drop fat at the same time, and you will probably end up spinning your wheels waiting for it to happen. It still happens.. but over several years. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you didn’t know, building muscle is a tough process in which your body needs significant energy for your number one your training & number two the rebuilding & recovery process. It certainly takes time, months, years. A 12 week challenge isn’t enough. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To maximise your muscle growth it is best to periodise your nutrition and training with purpose & intent. This means dedicating certain phases of your nutrition & training towards a “gaining phase” or a “cutting phase” (although I’d argue that your training will not change dramatically between these two phases ). . You don’t have to be interchanging between the both of these several times a year or go into a cut every time you gain a lot of fat because you bulked too hard on nothing but KFC for a month (boys pointing at u 😏 ). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Stay tuned for my next post how to do a gaining phase whilst minimising fat gain. ❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💫First pic was November 2016 ✨Second pic was March 2019. Shoot me a DM or Email to discuss 1:1 or online Coaching
grandma left the house!!!! 🍸👀💁🏼♀️
SHOULD YOU TRAIN TO FAILURE? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Training to failure has been shown to accumulate acute fatigue & limit the amount of volume you can do in that training session & the following sessions due to overreaching. This means that your performance & volume can actually decrease if you use it too often or too early on in the session. Training a few reps (2-3 ) shy from failure is most beneficial in the long term. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . If you’re only a beginner trainee, I wouldn’t necessarily advise training to failure as you should ALWAYS focus on getting your fundamental movement patterns & technique down pat first and foremost. However if you’re an advanced trainee (& have good motor patterns & sound form ), your body is going to require a greater stimulus compared to a beginner therefore, you’ll obtain more advantage going closer to failure. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Everyone should aim to get stronger over time, and to do this you need to be smart with your programming.. so maxing out every session & going fricken balls to the walls will do more harm than good. . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do NOT underestimate how hard training a few reps from failure actually is. If you know how to push yourself to your ABSOLUTE limits, you would understand that 2-3 reps shy from this is still damn hard & not a holiday. 😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That’s not to say you should completely rule out training to failure all together, I think it’s for sure a great tool, especially because most people are unaware of how hard they can/should actually be training in the first place, many train FAR from failure to even see progression. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏽Be selective with exercises you take to failure, when and how often. 👉🏽Going to failure every week on exercises like squats and deadlifts isn’t smart & injury risk just increases.. . imagine getting injured and ruling out your training for months on end.. think risk vs reward. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏽Best done towards the end of the session and with isolation exercises. 👉🏽Periodise your training intelligently so you are gradually working closer towards failure each week. (I use RPE/RIR to gauge this ) and implement deload’s when needed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope everyone has a wonderful weekend. 💕💕💕
your typical summer throwback as soon as it starts to get cold xx 🤷♀️❄️🌧 #happyhumpday🐫
I hope everyone had a wonderful relaxing Easter Weekend and got to enjoy some Delish food with good company 💫✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Last chance (final hours ) of @ryderwear ‘s Easter Sale with up to 80% off site wide!! Treat yourself onceee more with some new gym gear cause u can never have enough tbh🤷♀️ when you use my code “anthea10” you get an additional 10% off the sale price too 👏🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ wearing: basix grey long sleeve and leggings, I wear an xs in everything!
Everyone talks about losing weight, & how their mentality changes, but what about the mentality shift for gaining weight? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You see when you lose weight, you become vain, obsessed over the scale, always check for any more lines, or if your abs have come through any more..Sure, its rewarding, putting in work & seeing your body change, it’s amazing what the body can do, but it becomes EXHAUSTING constantly putting your worth into how you look on the outside. For far too long, I attached my identity to having a certain % of body fat. I would constantly look back on photos, PONDER & crave to go back & re live it, but why? I was moody, anti social, my hormones were shot, I hadn’t had a period for 2 years, was never satisfied after I ate & I would talk constant self hate to myself. Mentally, I was not in a good place. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍑Gaining weight isn’t as bad as you think! It will make it an extremely hard process if you don’t accept that the scale weight is going to increase & you are going to have more body fat. How do you expect to grow or make any progress (gain muscle ) if you are terrified of these things? First things first you need to shift your mentality. Embrace the body that you have now & constantly work towards bettering yourself. Love your body in all its forms! The female body was MADE to carry some body fat, we are not meant to have chiseled abs or look like we did when we were in year 9. 🤷♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Things that have helped me gain weight: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅ De tatch my identity to what my body looks like, I know that there is far more to me than what is on the outside. ✅ Focus on STRENGTH & performance. I can’t explain how empowering it is lifting heavy, hitting new PB’s, feeling strong. ✅Enjoying fucking FOOD. Eating more & enjoying balance is one of the best parts about gaining weight, so many girls are TERRIFIED of eating more, let me tell you that fueling your body & training like a beast will be one of the best times in YO LIFFEEE, fucking embrace it & don’t take it for granted!! ✅Focusing on “Health” and your overall wellbeing, because believe it or not having abs doesn’t mean you are healthy! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Happy lifting, eating & Easter guys ✨👊🏼
acting like I have l long legs when rly they’re infant sized lmao fake it till ya make it Huns what can I say 🤷♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . @ryderwear new chunky sneakers givin me life !!!!! discount code & link in my bio
Sooo weird to think that the lives that we’re living now are a result of every single previous experience we have been exposed to in the past that’s lead to the path that we’re on now. Our upbringing, culture, religion, family & friends; their beliefs, values & morals become ours. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Our entire environment basically shapes the person we become. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Which is why it’s extremely important to be cautious of the people you let into your life & spend your time with. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Toxic people spread toxic thoughts, toxic energy & pass it onto you AND the people around you, manifesting in unwanted ways. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instead of feeling anger towards them, understand that every person is there to teach you something. Whether it’s a trait that you appreciate or a trait that you don’t like. Reflect regularly after interactions with new/ old people in your life, they are all a lesson. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Never depreciate putting yourself first, spend your time with positive like minded people & I promise you the universe will reward you. 💫💛 Have a good week guys!!!!!! . #ghandishit #happywednesday #mindset #toxicpeople #toxicfriends #selfcare #selflove #reflection
Breaking out of my comfort zone and wearing some colour for once 😝😬 . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sooo as you know I already live in @ryderwear ’s seamless range (so bloody comfortable & flattering ) & they’ve just released a NEW & improved seamless range, they’re back with new colours this time too! I wear size XS in both, and have noticed that sizing is a little bigger than last seamless release, feel free to message me with any questions on sizing & don’t forget to use code “ANTHEA10” at the checkout for a discount! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope you’re having a great weekend my loves 💜 #ryderwear #ryderwearwomen #seamless #fitness #bodybuilding
Happy international women’s day my beauties!!! May you all realise your amazing abilities & make use of your power to overcome anything that faces you! 💛 Here is to accepting & loving your wonderful self, the divine individual that you are! I am so grateful for every one of you special thangggs. Xx 💫✨💥🍒🏋️♀️🌈
OPTIMISING MUSCLE GROWTH . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. EAT ENOUGH. Food is fuel, the idea is to fuel yourself adequately to perform in the gym, as well as recover afterwards and grow, maintenance calories atleast for some people & a small surplus is even more optimal! If you are a “hard gainer”, this just means you have to eat more & keep increasing your calories until you put on weight, if you struggle to eat try blending things & drinking it xx ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. CONSISTENCY & ADHERANCE. Muscle growth takes timeeee guys. Substantial body composition changes take up to years, that’s not to discourage you, but understand that it doesn’t happen in a Short period of time. A beginner could expect 1-2 % of body weight per month gained & Advanced trainee - 0.25-.05% body weight per month. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . 3. ENOUGH PROTEIN. Aim for 1.8-2.5g Protein per kg. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4. QUALITY OVER QUANTITY. You don’t have to be in the gym for hours doing countless amounts of reps & a million different exercises. Often volume can be too high for your body to recover from OR just going through the motions without intensity is where people fall short, in order to make progress you need to exert yourself with effort & intensity. It should be challenging. (This doesn’t mean ego lifting with the most weight & terrible form, priority is execution & then working the hardest you can for that given rep range. : ) . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5. EXERCISE SELECTION; Perform variations of squats, deadlifts, presses, push & pull movements which allow you to progressively overload over time & make strength and hypertrophy gains. Include a variety of rep ranges!!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6. PRIORITISE YOUR RECOVERY. This includes taking rest days, getting adequate sleep (7-9 hours ) & utilising nutrition. . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I wish u all great gains, xx Need help reaching your goals? For PT or Online Coaching Enquiries shoot me a DM or email. 💕
What should you do following a “binge” or indulging? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don’t: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌Use exercise as a punishment. ❌Beat yourself up about it & feel guilty. ❌Restrict food days following. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅ Put it behind you, MOVE ON! ✅Get back to your normal healthy eating. ✅Drink plenty of water. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅Move, go for a walk, get fresh air. ✅Make use of that food, go chase some PB’s and get some beast sessions in baby! 😜 ✅Be in tune with your body and what it needs! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Of course prevention is the best solution, so reflect on WHY it happened to avoid it in the future, ask yourself; ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❓Am I following a restrictive diet? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❓Am I adopting an all or nothing mentality? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❓Am I restricting myself from enjoying things I crave & enjoy in moderation? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❓What kind of state am I in during a binge? Is it stressed? Unconscious? Sad? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . Really get down to the bottom of what is causing the binging behaviour! . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ BUTTT in saying that, if you just indulged and there’s really not much to question other than you wanted to enjoy food or it was a special occasion- don’t overthink & make it an issue when it’s not, and enjoy those special occasions! #healthyfood #bingeeating #healthyeating #freeyourself #advice
the look u give someone when they’re doing curls in the squat rack @hairbystaceyphillips fresh colour 💇🏽♀️🌚
Basix Active Lounge just dropped today! Perf for homebodies like me lmao 😴🥰 use my code ANTHEA10 for $$ off!! xxx #notsobasix
@ryderwear coming soon✨🔥💣💥
ahhh okay 🌝
“What is the best diet for fat loss?” “What are fat burning foods?” “What diet should I follow?” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The confusion of misinterpreted information is taken out of context in the fitness industry and I hate seeing people buy into exacerbated claims will little to no reasoning behind them. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The two most important things for fat loss to occur: 1. A calorie deficit. 2. Adherence. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To put things SIMPLY. There is nothing superior or ground breaking about any diet: keto, paleo, low carb, low fat, intermittent fasting, IIFYM, clean eating etc. they ALL achieve the number one most important thing for fat loss; A CALORIE DEFICIT. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Before following a diet, ask yourself. Is this maintainable? Could I follow this for the rest of my life? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Save yourself from seeking out fad diets which cut food groups/ macronutrients. They are restrictive, unbalanced & you typically wont last long, and could end up in a binge restrict cycle, aka YO-YO dieting. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To elicit fat loss, you do not need to do a severe or extremely restrictive diet. Cutting carbohydrates is just ONE of the ways to create a calorie deficit among the other hundred. However they don’t need to be cut completely. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Eg: A 55kg female Maintains on 2,350 a day, eating 130g Protein, 300g of Carbs, 70g of fat. To lose weight she could go into a 15% calorie deficit. Meaning her calories would be roughly 2,000, consuming 130g protein, 210g of carbohydrates & 70g of fat. Did she cut all carbohydrates? No. Is she going to lose fat? Yes. Fat loss isn’t as complex as everyone makes it out to be ppl. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Create sound nutritional habits that stick with you for life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Consume adequate Protein. 1.6 - 2.5g per Kg.⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Eat Whole Nutrient Dense Foods to nourish your body.⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Include “soul food” in moderation so you are adhearant. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember that weight gain is a result of poor habits made over a long period of time. Expect the same for fat loss, accept that it’s going to take time, consistency, adherence & patience. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wearing @ryderwear camo leggings in Taupe & chrome white sports bra both in xs. Code & link in bio 😆
I will love you anyyyy day of the year my man. 🥰❤️🌹💃🏽
WHY YOU SHOULDN’T JUST RELY ON THE SCALES TO MEASURE PROGRESS. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The scales are definitely not my favourite way of gauging progress! It can be misinterpreted & doesn’t take into consideration exactly how much muscle mass was gained/ lost, body fat gained/ loss, other bodily contents aka poo/ fibre/ food you’ve eaten that day, water retention from a list of things- menstruation, hormonal changes, stress, digestion issues, sodium, carbohydrates (lowering carbs means that your body drops water, increasing carbs means that your body retains water as 1 gram of carbs stores 3-4gms of water ) Etc. . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try not to attach an emotional feeling towards the scales, as a change of the number on the scale doesn’t necessarily mean that your body fat percentage changed. Your weight depends on a variety of factors as mentioned above! Not just muscle and body fat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . IF you are going to use the scales.. it’s best to weigh yourself everyday, under the same conditions & work out the average of that week, this smooths out any fluctuations, so you can make a much better comparison week to week of your progress! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . If you don’t want to weigh yourself frequently (& I don’t blame u ) there are definitely other ways to track progress: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👍🏼 Progress photos!!!!! 👍🏼Girth Measurements. 👍🏼Performance. 👍🏼HOW YOU ARE FEELING!!!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1st pic was taken 12th of March 2016, s/o to @juliasemmens for being my number one supporter xx 2nd pic taken yesterday - 8th of Feb 2019 .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . For 1:1 Personal Training or Online Coaching DM or Email me 😌
For the longesSTTT time ever I have struggled with comparing myself to others. And I still do to this day haha. I feel like I’ll forever be working on adopting self love & confidence (slow n steady ) ) ) ). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Anyway!! I’m here to tell you that you are enough, despite the negative things that run through your mind about yourself. ✨ . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s seriously hard to draw the line between having high expectations in a realistic way and having high expectations of yourself in an unrealistic way. Most of the time we waste our energy dwelling on the things that cant be changed (unrealistic expectations ) VS actually having hope and belief within ourselves to achieve (realistic expectations ). Let’s focus on our strengths, things that make US special, specific to YOU. It’s so cool how everyone single person is sooo different, embrace it !!!!!! 😌🌈⚡️💫
got a $161 parking fine but at least we got a good self timer.. right haha #optimistic
Contrary to what most believe There is no such thing as “shocking the body & confusing the muscle” to encourage further progress. If you are consistently doing random circuits and sporadic/inconsistent workouts all the time, you betcha your muscles will be confused🤷♀️ giving them little reason to adapt/grow. If you love & enjoy it, go for it, keep doing it! But be aware that it’s not optimal for achieving certain body composition goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . Implementing progressive overload into your training is what is going to achieve results. This refers to increasing the demands on your body overtime, your bodies response to this is to ADAPT to the stimulus to complete the task. This adaptation is increase in strength and muscle hypertrophy (size ). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ways to progressively overload week to week could be by increasing the load, reps, sets, tempo, ROM, strength curves, technique refinement etc. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . In order for your body to repair itself you also need to make sure you are eating enough protein + calories, getting adequate sleep & incorporating rest days. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . Don’t be afraid to lift heavy & get strong my friends. Girls you won’t turn into a monster or bulky, progressive overload is what is most optimal for getting the lean “toned” body you are chasing. : ) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wearing @ryderwear SWM sports bra cause it’s comfy af, & charcoal seamless leggings for the x1000th time, link & code in my bio. ☺️💕
cream on white, tragedy. 💔