Mindful Bodybuilding: the practice of combining traditional bodybuilding techniques with principles of mindfulness. 💪🏼💕 I work to emphasize the importance of cultivating mindfulness not only during workouts but in ALL areas of your life. Being present with your nutrition, recovery, stress-reduction, body acceptance, and overall well being. A very holistic approach to fitness that creates a healthy, positive, and balanced relationship with our bodies and minds. 💘 #Gratitude #MindfulBodybuilding #Mindfulness #Exercise #HealthyisHot #Fitness #Wellness #RDN #RegisteredDietitian #WellnessJourney #StrongNotSkinny
You know you’re serious when you budget your food so well you save up for dessert… . Chocolate rice cake and peanut butter. The ovenmit sums it up. . In all actuality, it tastes delicious. . Your health starts with your mind and headspace. Clean it up and get to Work on it. Next your nutrition. Clean that up too… yes… eat the carbs. Finally, your fitness. Get moving. . Do the work. Be dedicated to yourself. Make sure your circle supports that or get a new circle. Don’t let people try and sabotage you. This is why it’s crucial to get your head screwed in straight. Once you do, you operate like a machine. . DO THE WORK ✌🏼 . . . . . #FitAtForty #HealthOver40 #MindfulFitness #BodyBuildingJourney #WellnessAfter40 #StrongWomenOver40 #MindsetMatters #FitnessForLife #MindfulBodybuilding #AgelessStrength #FortiesWellness #BodyMindConnection #HealthyMindset #LifelongFitness #StrengthBeyond40 #MindfulPrep #EmpowerHerFitness #FortyPlusStrong #BodyBuildingWomen #MindfulHealthJourney #WellnessWarrior #StrengthInAging #AgelessBody #MindfulTraining #FitAndFabulous40s #PrepForSuccess #MindfulStrength #BodyPositiveAfter40 #FitnessMotivation #HealthTransformation
- IVE BEEN A F*CKING MUM FOR AN ENTIRE YEAR!! AND IM SO PROUD OF MYSELF ▪️ There’s been so many highs and lows, some days when I felt like superwomen and others I wanted to run away and hide in a hole … but each and every moment has shaped me as a mum, as a women and as a role model and I’m pretty proud of who I’m becoming and the little person I’m raising ▪️ Be proud of everything you’re doing mama, you might be told it a lot, you might have self doubt and worry you’re doing everything wrong … but know you are doing your best, your learning and you’re growing from every day ▪️ STAY STRONG KEEP GROWING
- It can honestly be impossible sometimes to get in the ‘perfect’ plan we put in place that we deem is needed for us to reach our goals ▪️ But the reality is that small habits amount to huge change and doing these consistently are just as important if not more then the big things we try to get done within our weeks ▪️ So here’s a simple way you can improve your overall health and get closer to your goals in a sustainable way!!! ▪️ 1) BREATH WORK slow it down - 5 seconds in, hold for 5 seconds, 5 seconds out, hold for 5 seconds Take this tile to switch off and just be in tune with the breath and feel yourself destress and get connected 2) PELVIC FLOOR WORK whatever life stage you’re at EVERYONE should do pelvic floor exercises There’s many tempos and visualisations to use but let’s keep it simple Pull in and up (four point diamond) to draw in for 2 seconds Hold for 2 seconds MINDFULLY release for 2 seconds Hold for 2 seconds 3) BODY SCANNING seated, standing, staying still or in movements like a calf raise, arm raise or squat Just do a connected 10 seconds to one area of the body and try to build your mind muscle connection throughout TAKES PRACTISE but it will help with functional life movements, training movements and injury prevention/understanding 4) NIGHT TIME ROUTINE This doesn’t need to be long - 1 minute if it’s all you’ve got, but just get into a night time habit … 5 deep breath, gentle stretching, journaling … whatever you feel you need to do but just create a simple plan that you can easily achieve without adding to your already busy evenings 5) FOOD SELECTION Nutrition is a huge topic … but again focusing on simple just think about these few things A) protein source on the plate B) is my portion size purposeful towards my life C) fruit/veg at each meal ▪️ GIVE THESE SIMPLE MINDSET HABITS A GO !!!
- 🚨🚨LOGANS BIRTHDAY COMPETITION 🚨🚨 WIN MBSC T-SHIRT BUNDLE! oversized tee and baby tee - WORTH £31 (plus me matching your donation to The Hospice of St Francis HOW TO ENTER 1) SHARE this post on your story 2) TAG mamabear_strength_club 3) EVERY SHARE = a chance to win so share multiple times to increase chances Logan will then pull a name out of a hat and they will receive a MBSC TEE and BABY TEE !! (Worth £31) plus me making your donation to THE HOSPICE OF ST FRANCIS!! ▪️ Logan is turning ONE in less then 2 weeks so to celebrate he is giving you mamas the opportunity to win some of MBSC MERCH! ▪️ So get sharing and the winner will be announced 18th DECEMBER !!!!!!!
- 🚨🚨HEY MAMAS SO THE MERCH IS HERE!🚨🚨 We’ve got: OVERSIZED TEES £17 TRAINING VEST £15 BABY TEES (my favourite) £14 BUT WAIT! THERE IS A HUGE BONUS TO PURCHASING THESE … ▪️ I have added a small £2 donation onto each item - and I will personally be matching every single donation to support a fantastic local charity THE HOSPICE OF ST FRANCIS - Berkhamsted ▪️ All the donations will go towards helping support the patients and the workers over this festive period. It’s always important to give back - especially to our community and to give strength to others! ▪️ So, if you are interested in getting some cute merch while giving to an outstanding cause then please message me ▪️ I will be sending out all the info in emails to the MBSC MEMBERS and I will share all purchase details on my socials too ▪️ THE FINAL ORDER DATE WILL BE THE 20th DECEMBER So please get in contact asap so you don’t miss out on the items and you are able to show your support to THE HOSPICE OF ST FRANCIS ▪️ Thank you all in advance and I feel so proud to be apart of such a giving community and strong women ▪️ LETS SPREAD THE LOVE STAY STRONG KEEP GROWING
- 🚨🚨GUESS WHAT?!?!🚨🚨 ▪️ January 2024 I am opening more (but very limited) slots available for NEW CLIENTS ! ▪️ This coaching includes 1:1 coaching with me, your full online coaching and programming! These limited spaces will be launched in JANUARY 2024 ▪️ I’m reaching out to all women that are dreaming of getting strong, gaining control of their lives and feeling confident again in themselves and their abilities! ▪️ Your coaching is based on strength, on lifestyle changes and develop habits for you to reach and live your goals!!! ▪️ Ladies, at whatever stage you are in life, maybe your pregnant, maybe your kids are a few years old or a few decades old, you may be reaching menopause or just wanting to get stronger with age and learn how to life THEN I AM THE COACH FOR YOU! ▪️ Fill in the pre consult form in my bio and join the wait list to start 2024 with a BANG!!!! ▪️ MAKE 2024 YOUR YEAR! ▪️ GET STRONG KEEP GROWING
What i hear very often is "oh this has to be perfect, that has to be perfect, other thing has to be perfect"... Tell me what perfection is and i tell you if it suits me! Views on perfection are subjective. As much as i hear how bodybuilding is such a subjective sport, there is judging panel, there is criteria for each division etc. So i am not chasing perfection or its definition. I am looking at this physical in the mirror and i like it, but at the same time i am working towards huge improvement that would place me in between other 2 physiques, on the stage, right in the middle😌 . . . @pca_ireland #mindfulbodybuilding #wellnesscompetitor #bikiniwellness #fit40 #mumofgirls #girlinthemirror #competitivebodybuilder #bodybuilding #wellnessbikini #wellnessdivision
- Be proud of everything you have done, you should always be amazed as to what you do day in and day out ▪️ You are protecting them, helping them grow, educating them, bringing happiness, safety, fun and enjoyment … YOU ARE A HERO ▪️ They look up to you everyday, no matter if you feel you’re doing a terrible job (which you never are) they look up to you and they think you’re this amazing, powerful being - YOU ARE THEIR HERO ▪️ So look at yourself this way, look at your accomplishments, how you may battle through some times but no matter what you come out stronger then before - tell yourself you’re a HERO! ▪️ STAY STRONG KEEP GROWING
- LETS WORK TOGETHER - my 1:1 HYBRID SERVICE ▪️ To keep it short … you will be given the tools to make positive change on your life, reach your goals, improve your strength and reclaim control. This coaching is life changing, you will forever hold value to this and the skills you will learn. ▪️ Everyone always wishes they’d started sooner - I was thinking this not long ago, how deferent would my life be if I had started training and even started the correct plan sooner … my life would be different, from my mental health to my social health and physical. ▪️ I spent years wasting time, and we don’t have time to waste now … not now every minute is accounted for … so using my personal experience and years of developing knowledge I can help you get started the right way, today! ▪️ Don’t put it off anymore, don’t keep hoping you’d started sooner … start now, make a difference and change your life Do you want to discover more … check out the link below: 📲 https://linktr.ee/throughmindandmuscle 📲 Read through, think about how this can benefit you and lets talk through what I believe would get you to your goals and living those goals forever ▪️ My hybrid service is a blend of face face coaching and online coaching … meaning you’ll get the experience of working with me in the gym and also having all the flexibility of online to fit in and around your life ▪️ We will work together, as a team to get you to reach your goals, sustain them and to feel the healthiest, happiest and strongest you’ve ever felt ▪️ STAY STRONG KEEP GROWING
- As a mum it can seem almost impossible to even set yourself goals let alone actually reaching them! READ THE CAPTION TO FIND OUT HOW YOU CAN REACH YOUR GOALS WITHOUT IT CAUSING STRESS TO YOUR LIFE! ▪️ But I’m here to show you that you can make the changes and develop a flexible plan that will enable you to reach your health/fitness/strength goals to not only benefit your body but also your mind! ▪️ We give so much out but we must learn to keep something for ourselves to make us happy healthy and strong … we need to be the most optimal version of ourselves to balance this crazy life ▪️ Now ot downer mean you’re going to spend hours in a gym, cooking outrageous meals all from scratch, getting 8 hours sleep a night while journaling and recording all the stats you do … this is sometimes the image we think will be laid out for us when we get coached but it’s not the case ▪️ My coaching is tailored to you and your life, I’m on this journey too and I understand the barriers and hurdles you’ll have to overcome and I’m here to work with you on a plan that works for you that can be easily altered and be a long lasting change to effect your whole life ▪️ If you want to take the first step to changing your life then drop me a DM the words: STRONG MAMA Or enquire through the link 📲 in my bio 📲 and we can break down the road map of your plan so you can see how it will all work for you!!!! ▪️ You’ve got this mama and you are worthy of reaching and loving your goals! ▪️ STAY STRONG KEEP GROWING
- Our mind and our priorities are always somewhere else. ▪️ We feel this instant guilt if we think about down time, me time or alone time … let alone actually doing something for ourselves. ▪️ But I’m here to remind you that giving yourself something is not selfish, it doesn’t mean your a bad mum and you should never feel guilty for doing something for you and your needs ▪️ This could be anything … for me I need to train, to have control and space. But you might want to do something different, a walk, a quite meal, an early night or a night out! ▪️ Always think about the benefits of this time … you are recharging, you are finding happiness and peace and feeling like you again which will help you survive and thrive in motherhood with all its ups and downs ▪️ #selfloveisnotselfish do something for YOU! ▪️ STAY STRONG KEEP GROWING
- 🚨HEY MAMA!!🚨 What’s standing in your way?… what hurdles do you face daily which means you doing something to give you strength seems near impossible? ▪️ Whether it be lack of time, energy, motivation or you feel lost, guilty or just feeling crap to even start … trust me you can develop a system that works for you! That is flexible, purposeful bringing you strength, control, confidence and power! ▪️ YOU MAMA CAN DO THIS! You make need to find what works for you, build knowledge on how you can make even the shortest time frame be useful to getting you closer to your goals and you can feel like YOU AGAIN!! ▪️ MBSC has many service options (check out link 📲 in my bio) But my MAMA MINI WORKOUT SERIES will help you see you can achieve a lot in mum life … time may be short and energy may be low but we can do it … for us! ▪️ For more information on the MAMA MINI WORKOUT SERIES and the UPCOMING MBSC PROGRAMMES then drop me a message and let me show you all that’s to come to give you the tools to overcome any barrier!! ▪️ STAY STRONG KEEP GROWING
- Do all you can to build yourself up so you can forever build them up! ▪️ DO IT FOR YOU DO IT FOR YOUR LITTLE ONES MAKE STRENGTH THE GOAL MAKE CONTROL THE GOAL MAKE HAPPINESS THE GOAL MAKE HEALTH THE GOAL ▪️ Look at how you can become your best self, now being your best self doesn’t mean you’re never going to have days or weeks or months that are hard, that make you feel like you want to quit … but you will know deep down that you can and YOU WILL overcome anything! ▪️ You’re showing yourself and your babas that with small acts of strength and control will impact your entire life, it will effect your mind as well as your body and you will always end up feeling lifted and lifting up those around you! ▪️ If you’re having a tough time right now just remember all you’ve been through, all you’ve ever been through and that no matter how hard a time felt you came out the other side stronger … because YOU ARE STRONG MAMA So pick up your baba, hold them and remind yourself that you’ve got this! ▪️ STAY STRONG KEEP GROWING
“U decide the shape” #mindfulness #mindfulbodybuilding #mind
- MAMA THIS IS YOUR REMINDER THAT IT IS NOT SELFISH TO DO SOMETHING FOR YOU ▪️ Mama you are worthy of this time for you, it’s not just a treat it should be apart of your life! You give so much please please please save a little something for you and never feel guilty or selfish for doing it ▪️ A HAPPY MAMA MEANS A HAPPY BABA!! ▪️ STAY STRONG KEEP GROWING
- So i specialise in PRE and POSTNATAL: the women I train, no matter where they are on their journey are determined to keep there body strong, to be optimal and support their body, their mind, their baby and have this all for in around their life!! ▪️ PRENATAL can come under any of the three trimesters and your coaching will vary totally down to your journey, your needs, your goals and everything will be tailored for you to support your body during this incredible tile of your life where your body and mind are constantly changing. No matter your training experience your coaching will suit you. ▪️ POSTNATAL: as I stated in videos postnatal is not a short time frame - in fact you could say you’re postnatal for the rest of your life … but my coaching is focused on the restorative and rebuild phase for you then move forward and forever progress on your journey! So work can be done from day 1 postnatal - this will be very gentle more connective work like breathing and body connection. Going forward to 6+ weeks you can then join the group and 1:1 services for full prep greasier coaching plan ▪️ If you are someone that had a baby a while ago and really never felt like you restored and rebuilt your body: you feel weakness, still struggle to feel a true connection to areas of your body and feel you need to take a step back and focus on your foundations again then this is the perfect place for you: your child doesn’t need to be in nappies for you to want to now focus on your POSTNATAL COACHING. ▪️ For more information or if you want to have a chat to see if this could work for you then please drop me a message or check out the links in my bio!
- I get it … as a mum we have so much more to worry about and do that exercise and eating seems impossible let alone the thought of actual coaching!! ▪️ I’m here to tell you that coaching doesn’t need to seem impossible, it doesn’t need to be this 100% all in crazy militant plan that’s just totally unrealistic to follow IT CAN BE MADE SPECIFICALLY FOR YOU SO IT WORKS!!! ▪️ We will discuss your perfect plan, how you envision it working around your life - at the end of the day ITS MEANT TO WORK!! So I take the tile to truly understand you and what you need ▪️ Just because as a mum we are short on time/energy/structure doesn’t mean we can’t still achieve our GOALS!! ▪️ You can make it work and you will make it work cause at the end of the day we’re bloody incredible beings - sometimes we just need understanding to help ups develop a plan ▪️ Contact me today via the link in my bio 🔗 and I can show you all my coaching options and how you can fit coaching into your life !! ▪️ STAY STRONG KEEP GROWING
- Creating a new lifestyle can seem impossible sometimes Especially as a mum, like we have any more time or mental space to even think about more stuff to do!!!! Where do you even start to change your life for the better and how can you stick to it?! ▪️ I find the simplest way to change tasks into habits is to start the practise of HABIT STACKING ▪️ Habit stacking is where you link a new task to an existing habit in the aim to then do both tasks with our thinking about it it will then soon just become another habit that you automatically do this creating a lifestyle change ▪️ For example: let’s say you always forget to do your pelvic floor exercises - well you remember to brush your teeth everyday, so now put on the effort to do your pelvic floor exercises while brushing your teeth. Or say you have a goal of doing more mindful practise and breath work. You might walk everyday so you could do 10 minutes of walking meditation- you’ve added and completed a task without it taking up any more time in your day ▪️ Try not to link large tasks as this can be hard to adhere SMALL SIMPLE TASKS COMPLETED CONSISTENTLY HAVE A LARGER REWARD OVWR TIME!!! ▪️ So get stacking ladies, you can find time in your very busy day to still create the lifestyle you know you want and deserve ▪️ STAY STRONG KEEP GROWING
- TIP 3!!!!! ITS A BIGGIE! FOOD - this post is a little longer but I urge you to listen and to ask me any questions you have ▪️ FOOD IS FUEL it is there to make us feel good it is there to help us recover and to love our most optimal life !!! So let’s get eating right!!! ▪️ So let’s make our nutrition easy let’s create good simple habits that we can follow daily and let’s feel amazing !!!! ▪️ REACH OUT AND ASK FOR ADVICE My coaching is built around you and your life and that includes your nutrition ▪️ STAY STRONG KEEP GROWING
- PELVIC FLOOR EXERCISES ▪️ during pregnancy we are told constantly to be doing our pelvic floor exercises - every doctors appointment and after birth we’re told to do them straight away to help with birth/pregnancy trauma But we’re never told exactly how to do them, how do we know we’re doing them correctly or most effectively and a lot of times women suffer from weak pelvic floors which can lead to incontinence, discomfort in things like intercourse or exercise and even risks or prolapse. ▪️ I have added a info pack to my bio to show you how to work the pelvic floor correctly and start to develop true strength and aid in pregnancy recovery, birth recovery and help with issues such as the ones above, posture problems or injury risk. ▪️ ALSO - pelvic floor work is not JUST for pre and postnatal women We should all be doing this 1- it will aid your pregnancy for the future 2- it can improve core stabile and strength 3- helps support posture 4- helps improve mind muscle connection 5- helps with breathing and brace work ▪️ Your overall strength can increase once you learn how to control your pelvic floor - so why not take a look at how you can truly connect these exercises, build strength, stability and overall control. ▪️ STAY STRONG. KEEP GROWING.
- WORKING MAMA - how to juggle your family, career and your fitness goals ▪️ It can be difficult to get much done in the day when you’re blessed to be looking after your ‘mini me’ - they require a lot of attention and they sure deserve it! It can almost feel impossible to keep track of time, before you know it it’s 3pm you’ve not eaten, you’ve hardly moved and your to do list is stacking up ▪️ I know I’ve struggled to manage my time to tick all my boxes and I still have days where it’s harder to achieve things and some days I feel like I’ve smashed it! ▪️ You’ve gotta take it all in your stride, I find 5 things to must achieve daily to keep me align with my goals and my values 1. get outside 2. do some movements 3. a task for work 4. do something to aid my business 5. take time to be mindful ▪️ No time frames, totally flexible and the task can be great or small - I may even achieve multiple tasks in each area, it doesn’t matter as long as something is done at some point and of course the rest of the time I’m spending with my baba ▪️ Movement is very important to me - my passion is strength training, it not only impacts my body, but also my mind and it means I feel confident, powerful, strong and in control These are important values of mine and it has an impact on my whole day including the work I produce and the time I spend with my son ▪️ So make it a priority that an element of movement must be achieved daily: Weights, stretching, yoga, Pilates, circuit or even adding it to your everyday tasks Get it in, make your body feel good so your mind can feel even better !!!!! ▪️ Drop me a DM to enquire and we can arrange your consultation call to start your journey whether you’re prenatal, recently postnatal, wanting to prep for pregnancy or your little ones are grown up I’m here to help you plan around your life to reach your fitness goals ▪️ STAY STRONG KEEP GROWING
- The goal is to love all of yourself! ▪️ When we value and love our entire body, mind and spirit we are truly happy and content This should be all of our goals - we should strive to be at the point where we look at ourselves and look within and we are in love with everything we are ▪️ Setting physical goals and working on ourselves daily is a great way to start, we know how much time, energy and effort we’ve put into training, creating daily habits and eating well that we don’t want to jeopardise it by taking it all away We look at ourselves and we know that every small action will lead to the big goal ▪️ Keeping a good mental health and looking at how was connect to things will help us value our minds We will strive for peace and happiness and clarity, the time we spend to develop of mental state will trump all things that will damage it and we will value that balance ▪️ When we love our whole self we put a high value on all the things that benefit us and we aim to limit actions and external factors that will harm/take away from the ultimate goal ▪️ If you’re struggling to connect why the daily actions hold value to your goal: whether it be to perform a certain way, look a certain way - just try to focus on the bigger picture WE WANT TO BE BETTER, WE WANT TO BE THE BEST VERSION OF OURSELVES And with that we must love all of ourselves ▪️ Create your actions to find the peace in yourself and value every single inch of your body because you know what it took to get there !! ▪️ STAY STRONG KEEP GROWING
- ^^ the feeling you get when you achieve the goal you set for yourself What does it feel like to me: STRENGTH, POWER, CONTROL, PRIDE ▪️ Setting goals in life is great, you have a vision you create a plan My goals have varied from cuts to bulk to performance based and recovery So my plans all look very different at each stage Everyone’s fitness goals will vary, from simple to hard, long or short or even pushing yourself up for first time! (Proud mama moment here) ▪️ But even though the outcome may vary then fundamentals stay the same I MUST BE CONSISTENT I MUST BE DRIVEN I MUST HAVE A PLAN I CAN BE FLEXIBLE I WILL HAVE FUN THE GOAL IS TO GIVE IT MY ALL AND LIVE THE PLAN ▪️ so many times I see women that have a goal in mind but struggle to put a plan in place to begin with or find it impossible to stick with They get complacent, frustrated and give up This is a crappy feeling but it doesn’t need to be that way ▪️ 5 ways I ensure a plan works for me and my clients: 1. I HAVE TO HAVE FUN!! yes some parts will be hard, and your will power will be tested but you have to enjoy it all - IT SHOULD BE A PRIVILEGE TO TAKE PART IN NOT A PUNISHMENT 2. MY PLANS EVOLVE STEADILY It’s all about adapting - so small changes at a time are most effective and means you can get us to changes 3. IT HAS TO WORK AROUND MY LIFE An impossible to follow plan will be impossible to follow and it’s a ls simple as that it’s gotta fit into your already routine 4. ITS GOT TO HAVE PURPOSE relevance to your goal and your life - if every part of your plan is align with your goal you will see more value in every stage 5. I DONT CUT OUT FOOD GROUPS Yes amounts will change but you have to love your food, no point having such a strict plan you end up resenting any meal put in front of you ▪️ if you have been stuck in a loop with your training and nutrition and need to find a way out message me and we can get on a call, have a goals discussion and create a roadmap for you to achieve your dreams!! ▪️ I want every women out there to have this feeling of control, power and accomplishment ▪️ STAY STRONG KEEP GROWING
- What my first 6 weeks postpartum trainings looked like ▪️ I have been training for years and have been use to a high intensity programme prior to my pregnancy which enabled me to safely train close to how I did before throughout I love lifting weights and that wasn’t going to stop and it made my pregnancy and my birth amazing !! ▪️ But then the baba came and I had the realisation of wow my body is really going to be different after this Trauma ▪️ I took my time over the 6 weeks building my confidence, my mind muscle connection and my movement patterns to ensure I built a strong foundation to get my strength back ▪️ 6 weeks of training down and I’m now back in the gym doing all movements - yes lighter then before but now I have the fun of building my numbers back up while knowing I am safe and I have all the strength inside me to support my actions ▪️ My focus points - pelvic floor work - Breath work - Gentle core work - Develop ROM of movements - Increased range of movement - Make it functional - Train with baby ▪️ My first 6 week training plan is going to be available to all the mamas out there to really learn how to reconnect to your body, build a solid foundation of strength and control to support you in the gym and in life ♥️ RELEASE DATE COMING SOON STAY STRONG KEEP GROWING
- The Gym The one of the only places I feel 100% myself ▪️ There isn’t many places in this world where I feel completely, honestly 100% myself Situations, places, people can make me feel anxious and on edge I feel like I have to watch what I say and how I act ▪️ But one space (outside of my home) that I feel I can be myself fully and where I feel no pressure, shame or fear is in the gym Now don’t get me wrong, that’s not to say I didn’t feel nervous to begin with or shy and I sometimes have days where those feelings and mindset can come back but, the over all feeling of when I walk through the door of a gym and I hear weights clanging, people working hard and I see is a clear rack - I feel completely at home ▪️ The gym has been a saviour to me in many areas of my life and it has impacted my whole existence I took back control, I rebuilt my confidence, I made goals, I saw growth and I connected with my body and mind This outlook impacted my whole pregnancy and made me feel like I had (even the tiniest) amount of control in a chapter that could have been extremely overwhelming and scary ▪️ It’s my dream that any women, no matter how far into her fitness journey she is - feels confident and empowered when entering a gym: she should feel at home and happy Building strength is an incredible skill and it will change your entire life ▪️ How do you feel when you enter a gym? Where is your true happy place? Need support in finding complete peace in your working environment? Confidence will enhance your performance and in this you will achieve your goals and you will grow physically, mentally, emotionally and spiritually ▪️ Stay Strong Keep Growing
- It’s been amazing getting to know Catt and developing a great coaching relationship and friendship ▪️ Over the years her goals have changed, be had a few hurdles to overcome but she would always come with a positive attitude and be determined to keep pushing forward ▪️ Her determination is always inspiring to see and I’m so proud of how far she’s come 💪🏼 ▪️ Always keep up the amazing work, never lose you’re incredible attitude and your drive !!! Very epilated you work with such amazing women ! ▪️ STAY STRONG KEEP GROWING
- How understanding my body helped my pregnancy KNOWLEDGE = POWER ▪️ Bang!! You find out your pregnant and suddenly within a second your entire life has now changed forever You’ve just learnt that your body is no longer your own, you have to come to terms with the fact that your body is changing …. A LOT and there really isn’t much you can do about that ▪️ But … you can take each change in your stride and make yourself as optimal and powerful as you can You can feel in control, you can feel excited and you can feel strong ▪️ There were times in my pregnancy where I wanted to listen to my gut but instead felt external judgment on what I was doing so I then felt like I didn’t know what was best for me or my baby - it’s an overwhelming feeling, you feel lost, you don’t know what to do and you don’t even feel yourself in your own skin I knew I had to learn the safe and purposeful movements that were going to not only make me feel powerful but had a reason behind them to actually help me, build me, support me and make me feel LIKE ME again ▪️ I felt confident I knew more then anyone how I could move my body and that I was safe and actually helping myself prep for birth and recovery! ▪️ Learning about my body made me look at the experience differently It shifted my mindset even towards birth … I had no fear of birth as I understood what my body was going through I was able to live with low stress and enjoy the journey I felt connected to my entire body again ▪️ Learning about our bodies is a great skill. Recognising change and rolling with it is rewarding but knowing the why fors gives you even more power and you can truly understand your body and feel more value for every inch of yourself ▪️ you can create the most empowered, strong, kick ass pregnancy experience Our bodies are beautiful - when you learn about you you start to see how incredible you truly are ▪️ KNOWLEDGE IS POWER STAY STRONG KEEP GROWING
- WHAT THE PURPOSE BEHIND WHAT YOU DO? ▪️ For me I have many reasons for my daily actions: I want to feel strong I want to feel empowered I want to feel in control I want to see success I want to feel good about what I see in myself I want to feel confident BUT - why do I want to feel all of these things?! ▪️ Digging that little bit deeper can change your attitude from just doing daily activities, turning them into habits and then creating a whole new lifestyle !! ▪️ Once you’ve created a lifestyle it’s almost effortless, you wake up and you do what you gotta do everyday and you love it !!!!!! ▪️ So why do I want to strive to be strong and controlled, empowered and confident Because for me these areas of my personality have always been a struggle and I know it’s held me back in life: in choices I’ve made and opportunity I’ve missed And I’m determined to not let that happen again for my sake and also for my son ♥️ ▪️ I know if I show up everyday and I do my best and my son sees this and he sees these traits in my personality and I hope that he will grow up with the same principles and the same strong mindset for him to achieve whatever he wants ▪️ It may not seem like a lot but I have my non negotiable tasks I have to do everyday - I must train/or create movement - I must do one thing to better my knowledge - I must get outside - I must eat right in accordance to my goals - I must set GOALS and achieve them - I must spend time with family ▪️ It’s all about discipline and self respect and it comes from doing small things every day that mean the most to you!! WHY DO YOU HAVE YOUR GOALS? WHAT ARE YOU DOING IT ALL FOR? Ask yourself these questions and get focused !! ▪️ Stay Strong Keep Growing
- You wouldn’t enter a marathon without doing some training. You wouldn’t compete in any event without preparing your body … So why is birth any different !!! ▪️ We must be prepped for it, we must condition our bodies to withstand the immense pressure that going to be put on it ▪️ Pregnancy and birth put a lot of stress on our body During birth we are asking our bodies to work at max effort for hours on end to preform a seeming impossible task ! ▪️ Our endurance must be high We must be strong We must stay focused mentally We must learn to feel and understand our bodies We must learn how to withstand discomfort and how to roll with it ▪️ Like training you are going to hit points that are uncomfortable - pregnancy asks a lot of your structure, body and mind to keep healthy and optimal ▪️ So let’s get ready, let’s train ourselves to be ready for the one of the biggest physical events of our lives, not only can you just get through the event … you can own the event !! ▪️ STAY STRONG KEEP GROWING - Photo by @smcqueenphotos
For the last few months I've been training at LA Gym, which is a long-standing bodybuilding gym in Lawrence Hill. At the same time I've been reading lots about embodiment, having Gestalt psychotherapy, dancing, learning Ayurvedic yoga massage and practising tantric and mindfulness meditation. It's been really fun to explore the overlaps between bodybuilding-style strength training and those more internal practices. In bodybuilding they talk about "mind-muscle connection" and include isolated movements and variation in intensity and tempo to help tune in to the actions of specific muscles. The feeling can be very similar to doing a "body scan", somatic dance movement, or channelling Shakti energy in tantra practices. Still, it can be difficult to get into that headspace when the gym is playing extremely loud drill music ha ha. Sometimes I try to drown it out listening to Om or some ambient mix on NTS. Other times it feels better to go with that frenetic energy and be a bit disembodied and move more explosively. I've been thinking about running some workshops in "mindful bodybuilding" or something cringe like that - learning anatomy and using self-massage to develop awareness of a muscle group, breathwork to get into a focused state, and then bodybuilding-style isolation exercises and tempo work to connect to the body. All of this is very new to me but it's opened up a whole different relationship to my body and exercise that I'm really enjoying, and it's involved being open to some ways of doing things that I think I've previously been closed to. Lots of fun. #lagym #mindfulbodybuilding
- I DID IT This photo was taken of me 4 hours after the birth of my baby boy - I was exhausted, excited, terrified and amazed of what my body had gone through and it impresses me still how incredible our bodies are and what we are capable of doing - Strength training was my biggest tool in my pregnancy to keep me physically and mentally strong I knew it would have so many benefits for me and after giving birth I know it gave me the endurance and power to give my body the biggest workout of its life - I would encourage every women out there go push themselves in day to day life, in the gym in habits and in goals to build themselves u of or any hurdles or bug times that come their way!!! - NO MATTER WHAT YOUR GOAL IS BEING STRONG IS ALWAYS GOING TO HELP Being strong is going to help you power through, it was show you new sides of yourself and you will always amaze yourself for what your body can do!!! - So focus on strength, a strong body, a strong mind and a strong soul - WE WOMEN ARE F*CKING AWESOME and no matter what stage you’re at in your life or what your goals are believe you can do it, get a plan, work your plan and get what you want !! - STAY STRONG KEEP GROWING
- Into the new year And it’s not ‘new year new me’ It’s NEW YEAR BIGGER ME, BETTER ME, STRONGER ME!! ▪️ 2022 was a rollercoaster and it couldn’t of ended in a more perfect way introducing my little bear into the world ▪️ 2023 will have its challenges and I’m sure it’s ups and downs but I can’t wait!! ▪️ SET YOURSELF SOME GOALS get excited and create purpose for the year ahead!! ▪️ MY GOALS: ▪️ I will develop my body, my mind and my business ▪️I will focus on my physical recovery and my growth: self love and care ▪️I will educate myself in new fields to deliver more knowledge and support the growth of others ▪️I will take my business to new areas and reach more people ▪️I will ensure my little man gets every ounce of love and care he could ever need and more and I will be a role model to him ▪️ WRITE YOUR GOALS DOWN GET YOURSELF FOCUSED MAKE A PLAN WORK YOUR PLAN ▪️ STAY STRONG KEEP GROWING
- I’ve hit 40 weeks and since I’ve obviously made such a cozy little space for the baba he’s not ready to made an appearance just yet - BUT ITS CLOSE ▪️ My journey hasn’t changed much nearing the end of my pregnancy I’m still training Still focusing on getting in good food Doing my pelvic floor and core work Doing my breath work ▪️ I’m definitely resting more, doing daily meditations, hypnobirth work and BIRTH PREP ▪️ This whole journey has been incredible and I’ve learnt so much and I can honestly say I’m so proud of how I have been in my pregnancy and I think all I have done has given me a very comfortable ride and also made a happy first home for my baby ▪️ Since being pregnant I have also expanded my knowledge in my practise too I AM FULLY QUALIFIED PRE/POSTNATAL TRAINED APPI PILATES and now training in womens health, pelvic floor, menopause and pregnancy Pilates work ▪️ I want to make it my mission to educate and encourage all women that they are strong and are capable to continue their strength journey and they can feel POWERFUL IN THEIR PREGNANCY and at any point during their life!! ▪️ Whether you’re just starting your fitness journey - keep growing If you’re decades into you journey - keep growing If your life is changing: your body is changing, your hormones - keep growing ▪️ STAY STRONG KEEP GROWING
- We strengthen our bodies so we can take up space ▪️ Strength Training changed my life I know I’ve had a terrible body image in the past - always striving to be smaller and thinner, to the point of wanting to be invisible as I felt so self conscious in my own skin I just wanted to hide ▪️ What was a game changer for me, was when I was introduced into strength training, my focus was now fixated on getting strong, growing and building My strength increased, my confidence grew and I wanted to be seen how powerful I could be ▪️ I am always proud of how far I’ve come physically and mentally And I love seeing and surrounding myself with others that push themselves and work as hard as they can to make themselves proud too ▪️ BE STRONG FOR YOU BE STRONG FOR THE PRIDE BE STRONG TO SHOW YOU AND THE WORLD WHAT YOU'RE MADE OFF What was it that got you into training? How do you feel when you train? inspire yourself 💪🏼 ▪️ STAY STRONG KEEP GROWING
I’ve talked about intuitive lifting before, but have you ever heard of INTUITIVE EATING? 🧘♀️ Listening to your body and responding accordingly when consuming meals can improve results, especially energy levels!! If you want to practice intuitive eating, drop 🙏 below!! I have good info for you to get started. @whitleyholistics #intuitiveeating #mindfuleating #mindfulbodybuilding #ifbb
N O T H I N G I S P E R S O N A L ! When you finally learn that a person’s behavior has more to do with their own internal struggle than it ever did with you, you learn grace. Nothing that anyone does is personal; there is only the human mind acting out its egoic conditioning. But, the truth is we are not the mind, nor the body—we are the presence of awareness that perceives both. If the ego perceives something as being a threat to its imagined self-image (which it projects onto the world), then it will defend its position accordingly. But whatever action or reactions it takes is not personal—it is nothing but a misperception, an egoic delusion. ( credit where credit is due ✔️Brian Thompson) #mindfulbodybuilding #growgetter #bodybuilding #gains #fitness #awareness #ego #universe#
"I forgive myself as well." Our last practice was to let go of the past, and this one will delve into the territories of learning to forgive ourselves. Some of us are too hard on ourselves. This practice will help us embrace our present so that we can drop the unwanted tension, heal our wings, regain symmetry, and soar to new levels of wellness. Your invited to tomorrow’s Built to Prosper Session Date: Thursday March 10th Time: 10:00-11:00am mst 12:00-1:00pm est 9:00-10:00pm pst 10:30-11:30pm IST etc.... Location: Zoom How to join: Direct Message me. Email 📧: [email protected] Make your next move on our website- fill out a fun questionnaire at sensapow.com Want more information ℹ️: Built to Prosper Here it is: Built to Prosper is a unique blend of traditional strength training exercises and plyometrics. We will always include dynamic stretching and yoga into our Intuitive Physical Fitness to ensure proper warm-up and recovery. The class will focus on our scapular muscles, which connect our shoulders to our back muscles. We will focus on the trapezius, as well as the rear deltoids. It will be an exciting mixture of mindful movements that inspires new thought patterns within our subconsciousness. #builttoprosper #builttoprosperlifestyle #onlineintuitive #zoomfitnessclass #mindfulliving #mindfulbodybuilding #onlinefitnessclasses #onlinefitnesstraining #intentionalliving #intentionalcommunity #intuitivemovement #savasana
Main lifts from today's back workout Staying present during my movements and really focusing on putting everything I have into each rep. The term "iron therapy" is a bit of a meme imo but training truly does bring me peace of mind. It's the only thing that reliably turns off the constant internal monologue that runs in my head. #MindfulBodybuilding #BackDay #ClassicPhysique #PseudoIntellectualMeathead
So I think I’m going to make #bromeditation or #meditationbros a thing. If you look at the mindfulness and wellness landscape…it all feels very…uh…feminine. Most of my meditation teachers in the past have been women, which is awesome, but I think the whole “light and love” things turns a lot of people off (and just not men either). So here’s a reason for all you bros to meditate out there…meditation may help to increase human growth hormone. When we meditate, we increase delta brainwaves…the same type of brainwaves that the brain produces while sleeping and creating HGH. I learned this from the @hubermanlab podcast. Check it out if you haven’t already, get meditating and increase that pump!!!!!!
La differenza era solo la barba.....solo!! 🤨 Mi serviva rivedere questa foto proprio oggi... proprio!! 🤓 #focus 🎯 . . #workout #nuturalbodybuilding #naturalbodybuilder #wnbfitaly #wnbf #homeworkout #homefitness #bodyweight #bodyweightworkout #allenamento #allenamentoacasa #corpolibero #milano #cornaredo #justwellness #workouttips #functionaltraining #mobility #stretching #strenght #totalbodyworkout #fitness #fitnesstips #coreworkout #corestability #mindfulbodybuilding #throwback
Oh, just stretching out my stomach so i can eat MORE !!! HAHA #yogaathome #shortyogapractice #dwipadaviparitadandasana #strengthenyourback #backbends #yogainberlin #mindfulbodybuilding #meninyoga
I wanted to take this time to announce that I am officially a certified Personal Trainer ! By @acefitness ! #ACEFamily I look forward to continuing my career and education, and advancing my mission to educate and aid others in healthy lifestyle improvements. #PhysicalFitness #MentalFitness #Namaste #MindfulBodyBuilding #MindfulBreathing #MindfulEating
I haven't been setting my alarm. I want my body to get enough rest & wake up on it's own. I still wake up at 4:15 am on most days but today I woke up at 6 am and I'm not mad about it. I simply adjusted my scheduled workout to my #mindfulmuscle flow. It felt so good to feel each body part & bring oxygen to it. It felt so good to hold a pose as long as I want to and release when my body is satisfied. It feels so good to FLOW and not to strive. This is my style of bodybuilding. This is the way I respect my body which performs & goes above and beyond for me as prep can be very demanding. Today is your day, thank you. I love you. You're doing so well. Tomorrow, we do legs. #loveyourbody #mindfulbodybuilding #mindfulmovement
Mindful warm up. I get it. It's been said to walk into gym with purpose of doing better than your last workout. I log everything & make sure to challenge my mind & muscle to a higher level in every training day but I don't do that without first CHECKING IN. Check in with your body, how are you doing today, are you stiff, are you supple? warm enough? are you ready? Our wonderful bodies give us feedback and we respect that with each set. #bekind #mindfulbodybuilding #growtime #dreambigger #ketofitness #ketogainz #ketoathlete #inbafigure #nakaathlete #nakagames #fatfueled #smartfood #naturalfigurecompetitor #naturalbodybuilding #strongwomen #girlswithmuscle #girlswholift #fastedtraining #ketolife #mindset
Recording my new #video on #Nietzsche and #bodybuilding for my new series #FromBodybuildingtoSelfBuilding Finally the sun is shining in London too and I’m feeling sooooo freaking HAPPY! 🙃☀️🤸🏻♀️💪🏼🧘🏻♀️ . . . #philosophy #philosophyoffitness #fitnessphilosophy #mindfulness #mindfulfitness #spirituality #selfgrowth #selfrealisation #happiness #happy #sun #park #spiritualbodybuilding #mindfulbodybuilding #youtube #youtuber #blogger #fitnosophy
Time to take this body to the next level! Why oh why can’t I just stay pumped all the time 😂 .... deflate when I get home 😂😂😂🤷🏻♂️ 💨 #gymissues
Absolutely awesome Performance workout at @primemoverhq last night with @dannyisyourpt. Working in 3’s, 3 stations: Superset with 40kg on Olympic Bar- A) 10 clean & press 10 bent over rows 10 high pull X2 through Other 2 do: B) 5 burpees 5 hand walk with jump C) 10 bicep curl 10 push up B&C work until A has finished then then rotate until everyone’s had 2 goes on A then rest. Then A) again x2 through rest- Then A) again x1 through rest- Then- Then A) again x1 through rest- Then A) again x1 through rest Then A) again but x5 reps x about a million run through it felt like. I lost count but sure Danny can fill in the blanks 😂😂👌🏼💪🏼 There is no where that beats the camaraderie and style and diversity of training in my opinion. Bloody loved it ❤️❤️👌🏼😃
Creating structure is generally the only thing between you and your goals! Your notes page is an awesome thing and you can add little check boxes in there too to keep yourself accountable. Give it a whirl ❤️💪🏼
Weapon of choice for a minifit blast. Homemade #bulgarianbag . Half a lorry inner tube filled with sand and tie wrapped. Simple, versatile and FREE ❤️💪🏼 #homemadefitnessequipment
I love this little workout as it looks simple and kinda easy... ITS NOT! Give it a whirl 🙌🏼👌🏼❤️💪🏼🤸🏻♂️ #thisshithurts
Just smashed the Upper body 1 workout from the new program I’m writing and it certainly hit the spot 💪🏼
Crazy cardio back session and finished session with 3.71 miles on treadmill for #finishformatt - hope I did you proud kid, just under 7 min per mile and maintained 8.5mph ❤️❤️
Two week cleanse day 1. Daily meditation. Enhances growth hormone and lowers cortisol. #meditation #mindfulness #mindfulbodybuilding #mindfuleating #mentalfitness
Lying increase barbell rows w/ resistance bands- a great upper back movement. #backday #mindfulbodybuilding #liftwithpurpose #fitfam #exercise #improvementseason #teamdymatize @dymatize #npctexas #ifbb #npc #lift #workout #bodybuilding #results #motivation #inspire #abs #discipline #muscle #aesthetics #fitfam #fitness #hardwork #dedication #gainz #gymilfe
#LegDay Tip- Lying Leg Curl Even with an isolated exercise such as a lying leg curl, other muscle can take over as the hamstrings fatigue. Your lower back being one of these assisting muscles. By keeping spinal flexion combined with flexing your abs, you'll be able to completely isolate the hamstring throughout the entire set. As you can see, I grab low on the machine to stay in the optimal position. #tipoftheday #exercise #bodybuilding #results #workout #mindfulbodybuilding #professionaleffort
Today's giant-set: •Front Squats •Sissy Squats •Lunges #mondaymourning #allblackeverything #legday #RIP #mindfulbodybuilding #liftwithpurpose #MMXV
#transformationtuesday (2012-2015)- Improved physique/improved presentation From this 😠 to this 😏. lol #mindfulbodybuilding #npctexas #ifbb #npc #lift #workout #bodybuilding #results #motivation #inspire #abs #discipline #muscle #aesthetics #fitfam #fitness #hardwork #dedication #gainz #gymilfe
Technique of the week: Tri-reps - reps broken up into three segments (quarter, half, and full ROM) allowing an increase in time under tension maximizing tissue breakdown and blood flow #tryitouttuesday #mindfulbodybuilding #professionaleffort #hypertrophy #npctexas #ifbb #npc #lift #workout #bodybuilding #results #motivation #inspire #abs #discipline #muscle #aesthetics #fitfam #fitness #hardwork #dedication #gainz #gymilfe
Improving on every aspect of this guy for 2016 #FBF #flexfriday #mindfulbodybuilding #professionaleffort
Strategic execution- Reverse Pec-Dec Full internal rotation 10 reps Target: posterior fibers of rear delt Full external rotation 10 reps Target: anterior fibers of rear delt #professionaleffort #tipoftheday #detailz #mindfulbodybuilding