💥HOW TO GET STRONGER💥
🦄I usually keep my Inner Circle videos & articles private, just for the IC, but I spoke about this with my Inner Circle earlier today and several members told me they thought I should share it publicly because they know many people who struggle with it, so I‘m going to lay it out here for you as well.
☕️It's very easy to get caught up in the mindset of expecting see your strength go up every time you go to the gym.
🦄Because, when you first start out, your strength *will* go up nearly every time you go to the gym.
🦄But as you get stronger, the harder it becomes to get stronger.
☕️That's why I've said for years, "the stronger you get, the harder it gets.”
🦄In the same way you can't expect to lose weight every time you step on the scale, you can't expect to gain strength every time you go to the gym.
☕️And in the same way losing scale weight isn't the only way to know you're losing fat (measurements go down, bf goes down, clothes fit better, you feel better, look better in the mirror, etc)...adding weight to the bar isn't the only way to know you're getting stronger (use better form with the same weight, do more reps with the same weight, feel stronger with the same weight, get less fatigued, etc).
🦄All of that aside, I want you to remember one very important point.
☕️You probably got "hooked" on lifting because you loved it. You loved how it made you feel. You loved how empowering it was. You loved the process of getting stronger.
🦄Now, if you find yourself getting stressed out or worried or concerned or angry or demotivated because you aren't getting as strong as you'd like as quickly as you'd like....take a step back and re-evaluate.
☕️Breathe. Smile. Relax.
🦄You do this because you love it. So don't let it become another stressor. Enjoy the process. Take it all in stride. Keep on going <3
Client Spotlight // This beautiful bride to be came to me 4 weeks ago looking to feel confident & beautiful on her big day. It’s hard not to tear up as I write this because the progress Logan has already made in 4 short weeks is mind blowing & I’m just picturing her in her dress 😭😭 No low carbs (still in the 200 gram club 🙌🏼), no crazy amount of cardio, just lifting heavy & eating to reach her goals!
Sometimes you can’t do it all by yourself.
Sometimes you need to ask for help in order to get to where you want to be.
Sometimes you need to step out of your comfort zone, push your body to its limits & prove to yourself you can fight for anything you want.
This is exactly what Logan did. She decided to ask for my help, invest in herself, put in the work every single day & her results prove just that. I am SO proud of you Logan! You make me one proud coach!
“I was ready to throw in the towel on my fitness journey and I’m so glad I decided to ask for your help. You’ve made going to the gym exciting again...Lifting weights is so empowering, and I love that I’ve already been able to start increasing weight in some of my lifts.” @logay_
Current mood: Joggers & Rihanna
95x5 👉🏼 115x5 👉🏼 135x1 and a glimpse of what it’s like to be around my brother😬
Fun fact: Even though I usually listen to Spanish reggeaton.. I know the lyrics to basically all of Rihanna’s songs. I love her music too🎶💗
Thx @cookiecali for letting me borrow your beautiful @hviiibrandgoods singlet. Thx @monkaycrak for helping me with this meet prep.
Thx @michelled0nut for being my head judge today.
Thx @fitt.katt for recording.
I appreciate y'all so much.
Tbh I just want to get this meet over with already. I'm literally opening with the same numbers (lower for bench) as I did at USPA nationals July and at a 10lb higher bw. So yes I am kind of disappointed in myself. However I am aiming to have better overall meet performance this time around. Last but not least ty ig and frenz for the support. 💕
✡✡New Years Resolution??? ✡✡ Lose weight?
Drop a weight class in your sport?
Eat better for general health?
Start strength training?
Eat for performance? 🔈 I can help 💲online nutrition plans starting at £28 for 4 weeks 💲online nutrition & training plans starting at £45 for 4 weeks 🍎more details at www.shannonsnutrition.com 🍎 🌏worldwide client base
POWERRACK AT HOME! After building it up I was super hungry and low energy... but got into my @justsaiyan_gear #majinbuu Leggings & #vegeta tank and pulled out a new pr of 8-ish pullups! Now just need the plates and gymfloor to come in ☺️ (all Just Saiyan gear 10% off with “Louzziej”) #squadbenefits
This is what it’s all about. Being able to work with another coach and help them reach their goals. This was Emily’s first powerlifting meet, but she competed like she was a veteran. Ryan was fortunate enough to have Emily seek him out to help her prepare for her first powerlifting competition. Congrats @emilykul and thank you and your family for supporting our Gym!! Repost from @emilykul using @RepostRegramApp - First #Powerlifing meet, complete! I went 8/9, with a red-light on my third squat attempt. Total:693lbs/ 315 kg.
I’m really happy with how today went, and relieved it’s over and I that I hit my goals. Man, was lifting in front of a room of powerlifters scary. But everyone was incredibly supportive and friendly- it was an awesome group of people. Special thanks to @ryancelli for being such a calming presence and having such a positive attitude. ......
Video 1 - squat attempt 2, 271.7lb/ 123.5kg
Video 2- squat attempt 3, 280.5lbs/127.5kg
Video 3 - bench attempt 3, 115.5lbs/52.5kg
Video 4 - deadlift attempt 3, 308lb/140kg —
Another day in the books. Friday Workout : Back strength training and threw in some cardio on the Arc machine. My baby biceps are trying to peak through. Slow progress but its progress 🏋🏽♀️💪🏽💪🏽💃🏾#hijabistrong#flexingfriday#pumped
In August, I got 7 pullups and between then and now with injuries and weight gain they almost entirely went away. Yesterday I got 6!
Pullups are my #1 accessory for everything. When they go up, I notice all my other lifts increase as well!
There are many ways to progress pull ups from extreme beginner to way more advanced than me😅
Anyone interested in a progression video?
There are only 🎄10 DAYS LEFT UNTIL CHRISTMAS!!!!! 💝.
Let’s all make Santa proud 🎅 and participate in this challenge!! Every day leading up to Christmas will be a new challenge. I’ll be participating every day and would loooove to have some people join me!
DAY 1: 30 push-ups!
💪🏽I’m choosing to break this up into 3 sets of 10! I did my first 10 at the gym, my second 10 at home, and I’ll do my third set at home tonight! It’s nice to film it because now I can DEFINITELY tell I need to improve my form 😬.
Get your 30 push-ups in today and tag me in the post! 😊🙌🏽 .
🎉HAPPY FRIDAY! 🎉
1st pic: pure joy. I absolutely love making people laugh; I thoroughly believe laughter is the best medicine. I feel like once we grow out of childhood, we’re expected to be silly only at certain moments. Everything is so serious - we are under pressure to be professional and politically correct even outside the workplace. Fuck that. I’m weird. I’m goofy. And if you come across me you’ll be greeted with a smile and leaving with a chuckle, no matter what the setting is. 🔹 2nd pic: I appreciate body weight and lightweight #exercise but all the #fitchicks and “#fitnessmodel ” girls are pushing false information. IF YOU WANT TO BUILD MUSCLE, THERE MUST BE PROGRESSIVE OVERLOAD. It is that simple. Glute bridges with a dumbbell are effective for a warm up or intraset active rest, but they shouldn’t be a primary/staple exercise. There’s much profit in the #fitness industry for girls with butt implants who are naturally lean, selling bullshit tea and telling you to do 5x20 body weight #squats everyday. LADIES, IF YOU WANT CURVES, LIFT HEAVY. Here are hip thrusts @ 245lbs for the #gaintrain . @jenselter lemme cash you outside. 🔹 3rd pic: #musclemusic . Rap on leg day, metal on all other days. Happy Friday!
Think about all of the things that you're doing that are impacting your wrists. Cleans, jerks, presses, snatches, your desk job, yoga, cooking, baking, bathing your kids, folding laundry... The list goes on, and on, and on just like the Erykah Badu song. Are you taking care of them? Are you doing all that you can for them? A few years back, I found a sequence for wrist health by @adrienelouise that has become regular practice for me. I quickly realized the benefit of it as someone who spends a lot of time at a desk, my wrists in funky positions holding cameras, working with clients, and as a weight lifter. Then I started moving my yoga practice to daily instead of weekly, and working on arm balances and inversions, and I saw the benefits of it there too. Yesterday, I sat down at the mat when I got home and focused only on my wrists and breathing. Always breathing, and my wrists because that's where the pain is starting from. Scroll 👉 to see a super sped up video of one time through. Takes a little under 4 minutes to go through once. I definitely suggest doing it a few times through. At least once a week. Your wrists will thank you for it. .
Wide grip bench from last night, cuz I’m just tryna grow some boobz 😂
I did six sets of three at 135 then an AMRAP (as many reps as possible) wide grip at 115 and got 11 YAY!
The new bench setup is starting to feel so much more natural (yay) and I’m excited to see how heavier weight moves with a wider grip in a few months. I WILL be hitting the third attempt bench I missed in November next meet if I have anything to say about it 😈
On the 10th day of GIFTMAS my true love gave to me... the Scribble Warm Up, Womens Scribble Shirt, and the Unisex Scribble Shirt. The Warm Up is $18, and the shirts are $10. As always, these won’t be printed again and there is only a very limited supply available. Get yours now before they sell out! #fenomironeater#giftmas
So with a 97.5kg for squat, 52.5kg for bench, and a 135kg for deadlift, the total comes in at 285kg with a new Dutch record in the -47 weightclass. Which is also a 5kg PR🎉
I am super proud to have shared the platform with some bad-ass ladies❤
Su @su.tje being the strongest in squat, hence the squat record in her name. And Ianthe @protein.analyser with a kickass bench, also with bench record in her name for junior and open! If we could make a baby together, she'd be a damn strong -47 pocket rocket🚀😄
#Repost @johnhamson (@get_repost)
Holly back from her holiday feeling fresh!! Hollys next comp will be the British Female Senior Classic Championships at the end of Feb. This will be her first comp as a senior lifter. So we have a few weeks until we start prepping for that. In the mean time we keep things interesting and relevant to Hollys style of lifting.
Here's Holly utilising the Safety Squat Bar working up to a top single of 142kg.