136.4kg/ 300.7lbs offseason shape. #maltasmosthated #onemanarmy #selfcoached #bodybuilding
Sunday Evening Workout. 255 lbs Chained Close Grip Bench Press 1x4. 185 lbs OHP 1x5. Almost every workout I do overhead press after bench press and by then my triceps and shoulders are already prefatigued so that limits to a certain degree how many reps or definitely how heavy I can go with overhead press but the good news is I was able to get 185 for my prior AMRAP with a potential 7 reps minimum if I wasn't fatigued by bench pressing with chains. Next Sunday I'm definitely just gonna start with overhead press first and go for 225 lbs again but make no mistake I'm definitely not ego lifting as I know 100% I can do 225 and more if I'm not fatigued and with my current setup and refinement of technical cues and that's one of the reasons I like to record certain exercises just so I can collect data and study my workout footage.
From earlier today: 205 lbs Tempo Bench Press 3x7 (+1 from the last time I did this variation). 135 lbs Close Grip OHP 2x10 (one set of 10 shown), 1x8. #throwbacktuesday🔙 to my last 225 lbs AMRAP (16 reps currently).
From yesterday: 405 lbs High Bar Squat 2x1. Made easy work of this weight which is definitely good news especially since I'm more comfortable squatting deeper than when I initially got 405 about 3 years ago and I definitely feel my quads working too a lot more nowadays compared to last year. I can see myself hitting my prior max sometime this year and then superseding it. I was able to get this weight after mildly straining my groin about 3 weeks ago while I was squatting 365 (all due to improper bracing on my part) which is just a warm up weight for me LOL. I kept that strain to myself and didn't whine about it nor tell anyone (though I did go to the doctor to see if I had a hernia which thankfully I don't), I just rehabbed it as best as I could and stopped back squatting for a while and now here I am again with no injuries. 405 lbs Belt Squat 1x6 (did this after my 405 lbs back squat so another 4 plates). After watching one of @hiphopstrongman2 stories of him belt squatting with a close stance I wanted to try for myself and I definitely noticed a difference. I definitely feel stronger than I've ever been before on these.
275 lbs Chained Close Grip Bench Press 2x2. I'm probably gonna use chains for the bench press for a whole month for my intensity days and then use another variation. I'm also gonna start using chains for OHP too at some point. 210 lbs Overhead Press 2x1. I tried a new technical cue for my overhead press which is to momentarily get situated to take a deep breath and brace my core and squeeze my glutes before pressing which, VIOLA!, it works. Gonna try 225 again with this to see how I do because I was almost able to press it last time. 135 lbs Behind the Neck Press 2x6. Finally got to 135 with this. Soon I'll get to 3x10 and then add on more weight again.
Making a come back competing in men's physique. I have a family and needed to take a year out so I can be more present with them. This sport takes everything you have and then some. I'm lucky my partner has the patience of a Saint otherwise I wouldn't be able to get back on stage again. I didn't have an off season last year i just ate what i wanted and trained whenever I wanted and got pretty out of shape. I started dieting at the start of the year 2024 , but indulged whenever I wanted still, I got more strict with my plan at the end of February and I'm starting to feel happy with what has been achieved so far. Eating just under 2k calories per day x4 30 minutes cardio per week plus 10k steps.I slowly built up to those numbers. I have coached myself for the first time and it hasn't all been plain sailing as when iv given myself refeeds I have ended up over indulging coz I'm a carb addict lol and then had to dig more after the cheat. I have had moments I wanted to quit and that's way easier when you are accountable to nobody but yourself. I am now just a few weeks out from my first competition of the year and it feels real good to see the finish line. I owe a big thanks to @lilclio for pushing me through the times I was ready to stop. I'm not sure I'd have made it without you! X Iv decided to team back up with my coach @motions_performance to finish my last month of prep so things should go to the next level when that kicks off. It's been a long time since o posted on insta as it can become rather addictive when on prep. Everything seems easier to get addicted to when pretty much anything and everything is restricted. Lol Il prob post again soon when I'm closer to my show and hopefully in better condition 💪🏽 Thanks for reading. Big love Mike !! Ps no shots of my back because its rubbish lol. It tends to improve in the final weeks so I'm praying soon lol. #coach #fitness #familyman #Dad #dontcallitacomeback #greatful #blessed #workinprogress #selfcoached #gettingpeeled #mensphysique #dadbod #givingitmyall💯
1:1 consultations to discuss your training, your plans & your goals 📈 Kind of know what you’re doing but unsure on certain things? Can’t justify a full time coach? Want to sense check your plans and have an expert eye review your training? Or just need a second opinion? These are for you ☑️ We’ve helped many self coached cyclists plan and execute their training to great effect. Get in touch if you want the flexibility of being self coached with the reassurance of an expert. #cycling #consultation #endurance #selfcoached
Sunday Check In Day: Push Phase - Wk 2 Last week: 99.2kg This week - 100.3kg (+1.1kg) Nutrition Set Up: x2 High / x3 Mod / x2 Low High - 4,156kcal / 289P / 620C / 58F Mod - 3,730kcal / 280P / 549C / 47F Low - 3,028kcal / 273P / 334C / 66F Expenditure Set Up: X2 HIIT / 45secs on 45 secs off : 6 Rounds X2 LISS / 30mins Stairs, HR @140-150bpm Steps - 13-14K daily average (always go over) Training Set Up: Pull (Hinge) Push Lower A Off Upper Lower B Off Notes: With the changes made from last week adding in the 110g of carbs to all the days the weight has jumped up. Surpassing my targeted rate of gain but I knew this was going to initially happen with such a large food increase. Taking into account GI weight + water. Simply my body responded fantastically. You can see in the photos; I’m a touch fuller and tighter this week. I’m pleased with the look as in my head I was thinking “oh shit im going to be fat already”. Hunger signalling is still very high so I can’t listen to my body like people suggest as I could over ea by an easy 3,000 calories. Training was great this week with my back getting closer to where it needs to be. I was able to do my first hinge pattern. Tweaked a couple sessions for the set up and we have nailed it all down now. Baseline numbers have been set. The time to rack them up and take some progressions. This week I did have to move my training around to accommodate life plans so it did mean it wasn’t perfect. But hey that’s life. I was also 10’mins short form my cardio target which was accounted for with a higher step count over the week with working on the weekend. This week there are no distractiona so should be able to strike gold (so he says). Moving forward no changes will be implemented as I want another week to see the effects this level of food combined with the training will do. - #bodybuild #bodybuilding #checkin #progressupdate #progresspic #pushphase #offseason #gameon #onlinecoach #coach #selfcoached
Focus on quads today with some upper body at the commercial gym, moved up another 2.5kg on belt squats for three sets of six reps, and another rep on leg extensions and holding weights on other exercises which I’m pleased with deep in competition prep in calorie deficit ! All effective reps, no wasted effort and always striving for progressive overload. Weather improving now for getting the steps in, happy days 😁 Have a great weekend all #naturalbodybuilding #naturalphysiqueassociation #ukdfba #lovetotrainhard #healthiswealth #selfcoached
This was a full body workout from yesterday that had a mixed of both intensity and volume (not something I'll do again but I wanted to knock out two bird with one stone and not have to worry about lifting weights today). 225 lbs Larsen Press 1x11 (shown), 2x10. Definitely harder to get past 10 reps without leg drive. 385 lbs Belt Squat 1x5 and 405 lbs Belt Squat 2x5. Of course I did other exercises off camera but I ain't wasting time recording everything (like who wants to see leg curls and rope tricep pushdowns?) #concurrentperiodization #selfcoached #strengthtraining #strengthandconditioningtraining #recreationallifter #conjugatetraining #naturallyenhanced #powerbuilder #conjugatemethod #fitnessmotivation #benchpressgains #roadto405benchpress #volumefullbodyworkout #benchpress #tattooworkout #ebonyfitness #blackmanfitness #beltsquat #larsenpress #fullbodyworkout
Boston Marathon Race Recap.
You probably know the Boston marathon did not go as planned for me. I’ll cut to the chase. This was my slowest marathon yet. Slower than my first marathon; slower than the year I ran Chicago on a sprained ankle. I was nearly 45 mins slower than planned.
Why?
The main reason is it was a hot day out there and I suffered from the beginning with a higher than expected HR. Temps were about 10 degrees warmer at the start than last year and under full sun, meant my HR was about 10 beats higher from the get go. And while 19-20C doesn’t sound that warm, it was way too hot for me this time of year with no heat exposure training yet this year. We also had a tailwind which in theory sounded great (especially after the massive headwind and driving rain of last year), but there was no cooling effect to be had....
In the making. #selfcoached Will be better and healthier ☝🏼 . #muscle #shredded #fitnessmodel #bodybuilder #gymlife #aesthetics #abs #physique #fitnessaddict #gains #instafit #strong #ifbb #beastmode #npc #dedication #cardio #fitnessmotivation #muscles #gymrat #powerlifting #mensphysique #getfit #ripped #exercise #body #iifym #crossfit #nutritionist
First time trying chains during my workout. I don't know how much they weigh but I'll say that they definitely feel very heavy at the top but as you go through the eccentric phase it starts to deload at the bottom and feel lighter and then get heavier again as you go through the concentric phase. Along with resistance bands this is a good way to use accommodating resistance and get more out of less weight. I'll definitely be using these more in the future. 275 lbs and 290 lbs Chained Bench Press 1x1 each (290 lbs was my top set for that workout). 225 lbs Bench Press back down set 1x6. #concurrentperiodization #selfcoached #strengthtraining #strengthandconditioningtraining #recreationallifter #conjugatetraining #naturallyenhanced #powerbuilder #conjugatemethod #fitnessmotivation #benchpressgains #roadto405benchpress #heavyupperbody #heavybenchpress #ebonyfitness #blackmanfitness #fitnesspr #tattooworkout #chainedworkout
Some recents. Down about 20lbs since the start of prep. Cardio at 45 min fasted. Cyclic Keto diet cheat meal every Saturday. Changes are happening weekly now. Berry happy with everything so far 👌🍌🍞 8.5 weeks out #selfcoached #bodybuilding #prep #progress #diet #cut #gym
Do you have an idea but no clue how to turn it into a business? Would you like to be an entrepreneur? Are you feeling stuck and bored in your current role and ready for a change? If you would like a large dollop of #careerinspiration sprinkled with a heap of practical self-coaching tips, then join myself and Rachael Sacerdoti @itssosimple_rs at 7pm on Thursday 18th April via @drclairekayecoaching. Rachael and her ‘It’s So Simple’ team, have transformed 1000’s of women’s lives through fitness, nutrition and accountability. We will talking about how she has built such a successful business, what she has learnt and what she would tell her younger self. Invest in yourself and join us on Thursday at 7pm GMT. If you have a questions for Rachael please DM me and we will include as many as possible. #careerinspiration #careerquotes #careertip #careertipsdaily #careercoachforwomen #careerdevelopment #executivecoach #executivecoaches #executivecoachingforwomen #exectutivecoachexpert #coachingforbusiness #selfcoaching #selfcoach #selfcoached #individualgrowth #personalgrowthquotes #DrClaireKaye #DrClaireKayeCoaching #wellbeingcommunity #businessempowerment #empowermentcoachforwomen #empowermentcoaches #motivation #bosslady #entrepreneurlife #successful #startup #successmindset #innovation
225 lbs OHP Failure. After all the times I've gotten 225 I'm just not there again yet and after getting 215 again last week this was probably more so a tricep issue/bracing issue and maybe also some dehydration in there too (it was like 70+ degrees around the time of this workout and I forgot to bring my water bottle with me). I have to work on my technique a little bit more and probably start overhead pressing with the barbell from my upper chest instead of starting with the barbell at my throat. 135 lbs OHP back down set 1x12. I don't remember if this is a new rep PR or me actually getting my previous rep PR. #concurrentperiodization #gym #fitness #selfcoached #strengthtraining #strengthandconditioning #strengthandconditioningtraining #heavyoverheadpress #recreationallifter #strength #conjugate #conjugatetraining #naturallyenhanced #powerbuilding #powerbuilder #conjugatemethod #intensityworkout #standingoverheadpress #heavylifting #workoutfail
Part of my first workout for today. 205 lbs Tempo Bench Press 3x6. Slow tempo is one of the many ways of getting more out of less weight while getting some nice stimulus for your pecs and triceps and to a certain degree shoulders. 70 lbs Dumbbell Press 3x12. Did this as a secondary pressing movement after my tempo bench press and even then can still do this for reps. #concurrentperiodization #selfcoached #strengthtraining #strengthandconditioningtraining #recreationallifter #conjugatetraining #naturallyenhanced #powerbuilder #conjugatemethod #fitnessmotivation #benchpressgains #roadto405benchpress #dumbbellpress #benching #ebonyfitness #blackmanfitness #fitnesspr #tattooworkout #highvolumeworkout
335 lbs Belt Squat 2x5 and 365 lbs Belt Squat 1x6. 225 lbs Good Morning 1x10. #concurrentperiodization #gym #johnamani #heavyhiphinge #selfcoached #strengthtraining #strengthandconditioning #strengthandconditioningtraining #recreationallifter #yeahbuddy #strength #conjugate #conjugatetraining #naturallyenhanced #intensityday #beltsquat #heavylegworkout #legday #hiphinge #powerbuilding #powerbuilder
Didn’t have time to complete my entire workout this morning so I at least got my squats done and then some. 3x6-8 programmed and I did 5x6-8. 185# moving really nicely! 2x a week upper/lower is working really well for me right now, I can absolutely feel strength gains each workout. Visible imbalances in my back/scapula seem to be more pronounced after a heavy week of driving, teaching, performing. Will have to double down on addressing those soon, but for now they are not issues for squats as far as I can tell. I’ll finish the rest of this lower body session later today or first thing tomorrow.
335 lbs Bench Press 1x1. Haven't hit this weight since last September, glad I can still hit it in a non-peaked state. 215 lbs Overhead Press 1x1. Close to hitting 225 again and one of these days I want to go back to overhead pressing strict again (basically starting with the barbell on my upper chest). #concurrentperiodization #selfcoached #strengthtraining #strengthandconditioningtraining #recreationallifter #conjugatetraining #naturallyenhanced #powerbuilder #conjugatemethod #fitnessmotivation #benchpressgains #roadto405benchpress #heavyupperbody #heavybenchpress #ebonyfitness #blackmanfitness #heavyohp #standingoverheadpress #benchpress
Some pictures and videos of the journey from 2023, all self-coached with posing guidance from @tpascualfitness. It was an incredible experience filled with growth, and dedication. These pictures capture moments of the journey. #BodybuildingJourney #SelfCoached”
From yesterday: 225 lbs Tempo Larsen Press 1x6 and 225 lbs Tempo Bench Press 1x7 and 1x5 (off camera). Slow eccentrics for weight like this makes this a ton harder to the point even with leg drive it's hard to get to 7 reps while normally getting 10+ reps with or without leg drive is a walk in the park. There's many different ways of implementing tempos depending on the weight and how many reps you're going for. 120 lbs Behind the Neck Press 3x8. #concurrentperiodization #selfcoached #strengthtraining #strengthandconditioningtraining #recreationallifter #conjugatetraining #naturallyenhanced #powerbuilder #conjugatemethod #fitnessmotivation #benchpressgains #roadto405benchpress #behindtheneckpress #upperbodyworkout #tattooworkout #ebonyfitness #blackmanfitness #temporeps #larsenpress
#throwbacklift 285 lbs Paused Larsen Press 1x1 and 330 lbs Bench Press 3x1 (90% of my 1RM). #concurrentperiodization #selfcoached #strengthtraining #strengthandconditioningtraining #recreationallifter #conjugatetraining #naturallyenhanced #powerbuilder #conjugatemethod #fitnessmotivation #benchpressgains #roadto405benchpress #heavyupperbody #heavybenchpress #tattooworkout #ebonyfitness #blackmanfitness #pausedreps #larsenpress
1 Week out Last Year vs 3 Weeks out Today. Prepping myself this time. Looks like I am on schedule, and looks like I will be bringing a leaner, fuller look. Excited for this package I am bringing and the process of self coaching. Definitely not something I recommend, but I have a good circle around me to keep my head on right, and I feeling confident and not stressed. Maybe I can do this self-coaching thing. One thing is for sure, this year I am bringing my own version of me!!! #wastachwarrior #ifbbpro #contestprep #3weeksout #imcoming #bestversionofmyself #competition #selfcoached @fitfreaks.fitness @buckedupsupps #teamfitfreaks
Rn the split that is most realistic for me to commit to is 2x week upper/lower. Not ideal, but I’ve been able to consistently get it done, push myself hard, and see progress. Got a belt and used it for the first time today, and it definitely helped me brace more confidently. The added physical stimulus helped mind-muscle connection resulting in the better bracing. Full workout: Squat 3x6-8 DL 3x6-8 Chin ups 3x5-12 Leg Extension 2x8-12 Leg Curl 2x8-12 Straight Leg Calf Raise 3x8-15
Enjoying running slow. Historically I’ve prided myself on the ability to run slow. It allows me to hit high run mileage (85-100km) each week without injury. Even though my threshold is 3:55/km I can and do run my slow runs at 2:00/km slower than this. And this is what has allowed me to run a 1:26 HM off the bike in a half Ironman. I don’t know what happened recently (Trying to look good on Strava? Feeling injury resistant from the strength work I do? My Zone 2 HR is now 10bpm lower than it used to be?) but I started running more of my easy runs at a faster pace. And that, in combination with trying to hit high run volume, and I cracked. Luckily I recognized the signs of pre-injury before it went too far and backed off right away. This made me realize: no, I’m not invincible and yes, I do have to keep my slow runs slow regardless. And I decided to go off Strava (maybe temporarily). I’m seemingly back on course (26km hilly run on Thursday) but proceeding with caution. #protriathlete #thisis38 #selfcoached #running #runinjuryprevention
It’s not rocket science. If you want to improve your confidence then start by knowing what you bring to the table. If you aren’t sure what your strengths are, try one or all of these ideas: 1. Write a list of your top 5 strengths - lots of people find this virtually impossible. 2. 5 people: Ask 5 people from different parts of your life who have known you for different amounts of time to text or email you 5 specific strengths that you have. (If you find this embarrassing just blame it on me!) 3. Try the Via survey. It’s a free strengths assessment and it’s remarkably accurate. https://www.viacharacter.org/ Which one will you try? Pop one of your strengths in the comments. #selfcoaching #selfcoach #selfcoached #individualgrowth #personalgrowthquotes #executivecoach #executivecoaches #executivecoachingforwomen #exectutivecoachexpert #coachingforbusiness #DrClaireKaye #DrClaireKayeCoaching #wellbeingcommunity #businessempowerment #empowermentcoachforwomen #empowermentcoaches #confidence #strengthsfinder
Lifetime Natural Bodybuilding for the win! #musclemommy #naturalathlete #natty #naturalbodybuilding #bodybuilding #bodybuildinggirls #fitgirls #femalebodybuilder #femalebodybuilding #naturalbodybuilder #naturalbodybuilding #naturalphysique #samsulek #steroidfree #shredded #selfcoached #motivation #bodygoals #girlswithmuscle #girlswholift #gymgirl #gymratz #gymgirlvideos #fitspo #bodybuildingprep #prepfiles #selfcoached #fitness #supplements #bodybuilding #musclegain #steroidfree #steroiddependent #injectionoil
Intensity Upper Body Workout from yesterday: 315 lbs Paused Bench Press 1x1 (top set). Back to pausing 3 plates with relative ease with more in the tank which means my touch and go for both reps and overall weight is definitely higher. In the coming months I'm gonna start peaking for 365 again. 205 lbs Overhead Press 1x2 (I technically did this before my bench press to hit this in a fresher state instead of normally doing the strict press pre-fatigued after bench press and pull ups/some type of vertical pull). #concurrentperiodization #gym #johnamani #fitness #selfcoached #strengthtraining #strengthandconditioning #strengthandconditioningtraining #heavyoverheadpress #recreationallifter #yeahbuddy #strength #conjugate #conjugatetraining #naturallyenhanced #powerbuilding #powerbuilder #conjugatemethod #intensityworkout #heavyworkout #heavylifting #pausedbenchpress
The Weekly Wrap Up Race Week Edition! We came home last Sunday to a Mother Nature temper tantrum that lasted pretty much the entire week. It was shocking to go from super hot temps in Florida to less than seasonal temps here. I know, I know cry me a river. I will say, I was happy for the reduced volume this week. It meant that I didn’t have to go outside for long, ha ha. But I digress. This was a well timed recovery week. It meant that I went into ATB fairly fresh. I figured that would give me a better idea of where my fitness was at. Monday: 🧘🏻♀️🏃🏻♀️25 minute mobility + run warm up. 50 minute 30/20/10 run. Felt good to shake the legs out after two days in the car. Tuesday: 🧘🏻♀️🚴🏻♀️23 minute mobility + 55 minute aerobic threshold ride Wednesday: 🧘🏻♀️🏃🏻♀️🏋🏻♀️22 minute mobility, 25 minute de-load strength session (light weights 2 sets) 49 minute easy run. Fought with the wind all the way out. Tail wind all the way home. Thursday: 🚴🏻♀️40 minute MAP Interval Ride Friday: 🧘🏻♀️🏃🏻♀️11 minutes of mobility + 35 minute run with strides Saturday: 🚴🏻♀️🏋🏻♀️🧘🏻♀️70 minute aerobic ride, 22 minute upper body strength session +30 minute mobility session. Sunday: 🏃🏻♀️ATB 15 km: Final time 1:08:43. BEYOND Thrilled with this. The second place in AG was also a nice bonus. Great starting point for the rest of my build towards Georgina. I struggled a bit between 12 and 14 km and was thinking that maybe I started too fast. I also lost focus a bit so that doesn’t help. I managed to rally for that last km and finish strong. I’m pretty sure I’m going to be sore tomorrow. Good thing I’ve got another somewhat easy week on the schedule. Congrats to everyone that raced today! #pkpc #pkperformancecoaching #mastersathlete #mastersrunner #endurancecoach #enduranceathlete #postmenopausalrunner #fitat53 #grandmastersathlete #chixrunthe6ix #halfmarathontraining #selfcoached #atb2024
It’s the first #FlatPhaedra of 2024! Tomorrow I’m running the @bayracerun 15 km in some pretty chilly temps. Certainly not what I was hoping for temperature wise but what can you do. 🤷🏻♀️. #controlthecontrollables Not sure what I’ll have in my legs tomorrow but that’s the point. This will be a little test to see where I’m at in my build for the @georginaspringfling and the @ottawaracewknd 17 km challenge. LFG ⚡️⚡️ #pkpc #pkperformancecoaching #mastersrunner #mastersathlete #enduranceathlete #endurancecoach #selfcoached #halfmarathontraining #postmenopausefitness #postmenopausalrunner #fitat53 #atb15k #chixrunthe6ix #womensrunningcommunity #flatrunner
THRIVE : MINDSET 🖤labour of love 🖤the ankle warrant a trip back before it gets too hot... @joesvalley 😊 #community #somethingforeveryone #mentalcoaching #coachinglife #trainingjournal #climbing_videos_of_instagram _of_instagram #selfcoached #vanlife #vanlifeadventures #vanlifestories #climbinglife #iloveclimbing #crush #adaptability #injurysucks #learningzone #bloc #hokahey #climbinggym #practicing #climbing #allaboutthemovement #practicing #climbing_is_my_passion #boulderinglife #bulder #bloc #bouldern #psyched #whatdidilearn #itsnotabouthowstrongyouare
“The harder the battle, the sweeter the victory.” #progress #bodybuilding #selfcoached #naturalathlete
495 lbs Beltless Conventional Deadlift 2x1. Doing these without a belt is somewhat difficult as I don't feel as strong as when I have a belt on but that's really the whole point to challenge myself (something I also tell my clients). 423 lbs SSB Squat 1x2 (maybe 2x2 I don't remember). I recorded this about a month ago but only posted it in the stories. I wanna get back to squats again after I play around with beltless deadlifts. #concurrentperiodization #gym #unitytx #heavyhiphinge #selfcoached #strengthtraining #strengthandconditioning #strengthandconditioningtraining #recreationallifter #tattooworkout #strength #conjugate #conjugatetraining #naturallyenhanced #intensityday #heavyworkout #heavylegworkout #legday #hiphinge #powerbuilding #powerbuilder
From yesterday: 295 lbs Paused Larsen Press 1x1 (top set). First ramping set was 285 lbs off camera. 195 lbs Overhead Press 2x3 (one set shown). #concurrentperiodization #selfcoached #strengthtraining #strengthandconditioningtraining #recreationallifter #conjugatetraining #naturallyenhanced #powerbuilder #conjugatemethod #fitnessmotivation #benchpressgains #roadto405benchpress #heavyupperbody #heavybenchpress #tattooworkout #ebonyfitness #blackmanfitness #pausedreps #larsenpress #rampingsets #heavyday
In my element, out in the woods, savoring the last few precious days of this year’s winter. The winter season has nearly come to an end, and so does my off-season. The heaviest and the happiest I have ever been. I’m happy for firsthand knowledge about my own body that I gained through self-coaching. Not only it brings a sense of independence and autonomy, but also helps cultivate deeper self-love. My honor towards 𝐦𝐲 𝐛𝐨𝐝𝐲 and 𝐌𝐨𝐭𝐡𝐞𝐫 𝐍𝐚𝐭𝐮𝐫𝐞 translates to every aspect in my life, including this sport (bodybuilding)… I honor the process and the time for the body to build at its most natural pace. I have zero desire to work against them… through any fame-driven unhealthy shortcuts and/or unnatural progressions. I encourage you to take your time and devote the rest of your life to honoring your body. Your fitness journey should always be about health and honoring your body. Health comes first, —𝑪𝒉𝒆𝒓𝒊𝒂
Mr. America 2023 🏆 . . . . . #naturalbodybuilding #natty #naturalphysique #lifetimenatural #femalebodybuilder #femalebodybuilding #womensphysique #gymgirl #mrsamerica #mrsamerica #musclemommy #sidechest #fitfam #fitnesschick #fitnessmodel #motivation inspiration #inspo #bodybuildingprep #bodybuilder #bodybuilding #bodygoals #selfcoached #shredded #cbumfitness #photography #physiqueupdate #arnoldclassic
What a way to spend a lunch time! I had the honour of speaking at the Deloitte Flourish Wellbeing Programme today, addressing the topic of ‘Breaking the Silence: Navigating the Menopause’ as part of their Women’s Health Month. I was blown away by the energy and engagement from the teams @deloitte_uk and a huge thanks goes to the innovative and inspiring Flourish team Mita Devlin (@more_than_a_pill), @izzy.hare and Dhiren Makhecha (@dmak84) Is time to break the silence. Menopause matters at work. What does your organisation do to support individuals and teams experiencing the effects of Menopause in the workplace? I would love to hear what’s working well for you. #perimenopause #perimenopausesupport #perimenopausehelp #perimenopauserelief #perimenopausecoach #perimenopausepower #perimenopausetips #selfcoaching #selfcoach #selfcoached #individualgrowth #personalgrowthquotes #DrClaireKaye #drclairekayecoaching
Once again I will underpromise and overdeliver 👊🏽 Yesterday’s morning update with plenty of time left to grow before I start contest prep. #offseason #mondaymotivation #bodybuilding #bodybuilderswithoutborders #selfcoached #onemanarmy #egyptiangenetics #egyptiangeneticsnowglobal #malta #egypt #ifbbmalta #ifbbofficial #ifbbelitepro
255 lbs, 265 lbs and 275 lbs Paused Larsen Press 3x3 (ramping sets). #concurrentperiodization #selfcoached #strengthtraining #strengthandconditioningtraining #recreationallifter #conjugatetraining #naturallyenhanced #powerbuilder #conjugatemethod #fitnessmotivation #benchpressgains #roadto405benchpress #heavyupperbody #heavybenchpress #tattooworkout #ebonyfitness #blackmanfitness #pausedreps #larsenpress #rampingsets #heavyday
Do the things that bring you joy! Today is the first day that I am self coached! I decided to self coach myself in bodybuilding for the remainder of my off season (14 ish months) Today is also the first day that I have been excited to train in quite some time.. am I taking it easy on myself? Not in the least bit but that is part of what brings me joy in the gym; writing incredibly difficult workouts and then murdering my body! I am also doing all of my own macro management as well! I can’t wait to take you all along on this journey! It’s going to be a fun off season! #Bodybuilding #Bodybuildingmotivation #Bodybuildinglifestlye #Strongwomen #Powerlifter #Powerbuilding #Liftingweights #Weightlifting #Olympiclifting #Olympicweightlifting #Powerliftingmotivation #Squats #Benchpress #Absworkout #Legworkout #Legday #ChestDay #Backday #Arms #Shoulderworkout #Glutes #Lats #Pullups #Deadlift #selfcoached
Completed the Tata Ultra Marathon (50 km) in 4:58:45. A course PB by over 8 mins. This was the first of the ultra long runs in preparation for the big one! Happy to have maintained almost even splits - 2:28 for the first half and 2:30 for the second. 🕒 Time: 4:58:45 📈 Course PB: 8 mins 🌙 Start Time: 1:30 am 🏔️ Elevation Gain: 780m 🔁 Pacing: Consistent - First half in 2:28:05, second half in 2:30:40 #tataultramarathon #tataultramarathon2024 #ultramarathoner #selfcoached #marathoner
For the past 4 weeks I’ve struggled with my cycling. Threshold rides that I thought should feel easier, 3hr easy rides near the end of the day that I could barely get through, aerobic rides that felt like tempo…I was so demoralized. The workouts were not getting easier. Finally, in my 5th build week, I crushed my tempo workout. I had to increase the resistance instead of decrease it. I was holding power I didn’t think possible for that effort. I’ve gotten used to crying tears of pain and frustration, but today I cried tears of joy. Maybe I am good enough. #thisis38 #patience #protriathlete #comebackstronger #thecomeback #tomensonpw #precisionfuelandhydration #triathlete #womeninsports #HEALathlete #forzaperformace #JPatbrowns #fit30s #stepmumlife #selfcoached
Ironman Bangsaen 70.3🇹🇭 Overall really happy with the result 9th in age group 32nd by gender and 36th overall which is definitely a step in the right direction for me Non wetsuit and a choppy swim, went into the race not really expecting much in terms of time but I didn’t think i was around the 2min per 100m pace 😂 Swim time - 37:37 Bike - I wasn’t far off what I had in mind, come off the bike around 30 min which knocked my confidence for a short while and I felt I was getting cramp in my calf but I pushed through and it eased off Bike time - 2:25:34 Run - started off well but before I knew it the heat was taking it’s toll so I just held what felt comfortable and enjoyed the rest of the race Run time - 1:35:29 Finish time of 4:44:36 The goal remains the same see you @ironman_uk #TPMS #Ironman703 #Ironmantraining #Ironmantri #ironmanuk #SwimBikeRun #selfcoached @thailandtrileague @ironmantri
SELF MADE🦁 🗓️ 28 August 2023 (1) 🗓️ 22 November 2016 (2) Like my content?🔥 Hit that follow button👇🏼 ➡️ @mr_rajkadam ⬅️ Subscribe to my YouTube for educational content- Link in bio🤟👀 #transformation #nattygains #glowup #hustler #naturaltransformation #delts #arms #monster #progress #batman #selfcoached #selfmade #workethic #nevergiveup
Throwback to my two PRs for this OHP variation; 215 lbs and 205 lbs. Here's to 225 in the future. #concurrentperiodization #gym #fitness #selfcoached #strengthtraining #swissbar #strengthandconditioningtraining #heavyoverheadpress #recreationallifter #throwbackfitness #strength #conjugate #conjugatetraining #naturallyenhanced #powerbuilding #powerbuilder #conjugatemethod #intensityworkout #heavyworkout #heavylifting #swissbarohp
A little background on this shot. This was my third show ever. As many of you know I am and was completely self prepped for all of my shows last year. I think this was one of my best looks, if you will... although it is hard to truly compare when you take into account the different stages and lighting. Anyways here ya go. 🤪 . . . . . #naturalbodybuilding #natty #lifetimenatural #nosteroids #steroidfree #bodybuilding #preplife #prepfiles #drugfree #selfcoached #motivation #npcfigurecompetitor #posing #bodybuildingprep #musclemommy #samsulek #hosstile #hosstilefamily #hosstilesupps #nattygains #gymgirl #womensphysique #womensbodybuilding #probodybuilder #progress
Muscle up session #3: better understanding of the mechanics. I made a better connection to my lats during the eccentric, which you can really see in the band assisted pull-ups in the 3rd video. The other day in the gym (during seated cable rows) had a lightbulb moment on what it should really feel like to have the intended muscle stretch during eccentric. It came also with a lightbulb moment in connecting to my back muscles, which I have never been good at “feeling”. My form is improving, I’m pulling more evenly between left and right sides, my lower back is more involved, my core is more involved, less wasted energy, my left shoulder isn’t rising nearly as much. Also I think my back musculature is visibly improving. In summary, muscle up still feels far away but gains are plentiful. I’ll keep going and I’ll get it eventually. . . . #muscleup #muscleupprogression #muscleupjourney #pullups #weightedpullups #fitness #fitnessjourney #fitnessmotivation #selfcoached #calisthenics
295 lbs Bench Press 1x3. I felt weaker on this than I thought but it could be iron plates I used that are probably heavier than the other plates I've been using to bench for almost 2 years. 175 lbs Overhead Press 1x6. 323 lbs SSB Squat 1x6. 315 lbs Belt Squat 3x10. #concurrentperiodization #gym #johnamani #benchpressoverload #selfcoached #strengthtraining #strengthandconditioning #strengthandconditioningtraining #fullbodytraining #recreationallifter #yeahbuddy #heavybenchpress #conjugate #conjugatetraining #naturallyenhanced #powerbuilding #powerbuilder #conjugatemethod #intensityworkout #heavyworkout #heavylifting
Out here grinding 👊🏽 #offseason #bodybuilding #bodybuilderswithoutborders #selfcoached #onemanarmy #egyptiangenetics #egyptiangeneticsnowglobal #malta #egypt #ifbbmalta #ifbbofficial #ifbbelitepro
Preppin for prep @canadianphysiquealliance @mindiobrien @npcworldwideofficial #selfcoached #prepcoach #competition #fitnessmotivation #fitover50 #goals
Muscle up training session #2: Today’s best muscle up attempt was definitely better than last week’s! I didn’t need to use my feet to scramble up over the bar. My hands still leave the bar and I had to use my elbows to push up and over, but I still call this a noticeable improvement. Weighted pull-up with my 15lb weighted blanket also felt better than last week. I think I got 3 reps each set with the same weight last week? This week I got 5/5/4. BW pull-ups felt more explosive. I can’t help but notice that I seem to pull harder/deeper with my right side. lats on my right side seem to be better developed as well. That said, my left shoulder is definitely more stable than before. It’s no longer rising higher than my right shoulder. Maybe a little bit still, but not nearly as much, and only noticeable after a couple sets when I’m more fatigued. Last set of these I did chin ups (underhand/supinated grip), and they felt pretty good. I got a real good grind in the last rep, could really feel my lats activating and pulling my elbows down and back into my pockets. Toe to bar is still pretty weak. My entire lumbar/hips/lower core is lagging behind the rest of my core and muscular development. If this were a more optimal session I would have included some work on dips, MU negatives, and more core work. I’ll keep dialing it in. I want that muscle-up - I will have it! . . . #muscleup #muscleupprogression #pullup #chinup #weightedpullups #fitness #fitnessmotivation #fitnessjourney #homegym #selfcoached
Great day out at Peninsula Barbell and came away with my first ever win 🥇 Had a few mishaps and could have done better, but had to pull more than I thought I could on the last deadlift to win by 2.5kg against a young gun. Pulling for the win was a cool little sporting moment that will stick with me. I only managed 205kg on squat after falling forward in my second and the bar momentarily went downward, so I retook the weight to be cautious. I genuinely think I had another 10-15kg that I could’ve added but played it safe. Bench was the same story, butt apparently lifted on the second attempt so had to retake 120kg. I think I had another 5kg at least but couldn’t risk it. Deadlifts seem to always come to the party on meet day and I haven’t missed a pull in competition so far. Ended up with 232.5kg when my aim coming in was 230. Still think I possibly had more. Overall a great day and a good result. #powerlifting #squat #bench #deadlift #gpcaustralia #peninsulabarbell #fitdad #fitbeard #powerliftingnow #selfcoached
We've got a new article up on our "Be a Better Triathlete" page (did you know about that? It's a gold mine of articles that will teach you to, well, be a better triathlete. Today we're talking about how to program swim intervals to achieve your goals, whether you are a #coach or are #selfcoached . The 🔗 is in our bio! 🏊 🏊 🏊 Swim intervals were mostly developed to fend off boredom. Swimming 1500 straight is never someone's idea of a good time, and most athletes don't have the endurance to really get much out of a session like that. Swim intervals make a 4000 meter session much more palatable than a 60-70' grind. 🏊 🏊 🏊 But what are those intervals DOING? Many athletes and coaches get overly focused on the interval, rather than the effect of the set. 10x100 at race pace with only :10 rest will have a very different physiological effect than 10x100 absolutely maximal effort with three minutes rest after each 100. The first will stimulate your threshold system (which is part of your AEROBIC engine) while the second will stimulate your speed system (which is part of your ANAEROBIC) engine. 🏊 🏊 🏊 When you go to the track to run, a set of 3x1 miles at threshold pace with 90" rest is a different experience than 16x300 at maximal effort with 2' rest. Same distance, very different outcome. But we don't think about this enough in the pool 🏊 🏊 🏊 When building your next swim sets, for yourself or others, think about the goal of the session: are you working on endurance (longer intervals, moderate pace, short rest), threshold (moderate distance, hard but not maximal pace, short to medium rest), or speed (short distance, maximal effort, tons of rest) 🏊 🏊 🏊 Happy swimming! . . . . . . #campfireendurance #teamcampfire #fasterhappierhealthier #portlandbusiness #pdx #coach #ironman #cycling #cyclingtips #running #runningtips #swimming #swimtips #strengthtraining #triathlontraining #konaqualifying #konaqualification #basetraining #trismarter #swimtechnique #cyclingtechnique #runningtechnique #swimtraining #cyclingtraining #runningtraining #triathlon #triathloncoach #triathloncoaching
Work capacity is feeling better, I’m not feeling spent after 4-6 movements at 3x6-8 like I was feeling last week. Still taking my time, focusing on simply showing up and moving well. Here’s a set of 3x5-8 incline press, focused on keeping stability in my left shoulder/scapula, and feeling a stretch in my left upper chest through the eccentric. Also shown is a set of 4x6-8 cable rows with the Max Advantage Grip, focusing on feeling a deep concentric activation in my lower lats. It was the end of the workout so I think I was allowing more extra torso movement than I should have, but w/e I was feeling them lats how I wanted. . . . #benchpress #inclinebench #rows #strength #hypertrophy #selfcoached #fitness #fitnessmotivation #fitnessjourney #muscleup
This morning’s update at 128.8kg. Was sitting at 130kg for a couple of days now and all of a sudden weight dropped 1.2kg overnight 🥲 #mondaymotivation #offseason #bodybuilding #bodybuilderswithoutborders #selfcoached #onemanarmy #egyptiangenetics #egyptiangeneticsnowglobal #malta #egypt #ifbbmalta #ifbbofficial #ifbbelitepro
Fluffy. No I’m not talking about this white fluffy goofball (🐻❄️) I’m holding up right here. I’m talking about how I’ve been feeling this off-season. I’m fully aware that this feeling is common and is a part of the (body)building process but it also can be very subjective and can mess with one’s head 🤯 More about this…. ⬇️ Today marks 31 weeks post-competition. I’m currently 10lbs (4.5kg) heavier than my stage weight back in July. To put it into perspective, that’s 10lbs of gain within seven months 📈 A pretty slow, steady and controlled increase - just like how I wanted it to be. Some muscle mass has increased with a minimal body fat % gain. How did I do that? Apart from sticking to my training regimen, here’s what I’ve been doing: 1️⃣ Extra Hours of Sleep & Extra Rest Days My lifts suck whenever I don’t get enough sleep and rest. 2️⃣ Nutrition & “Clean Bulk” I do not drink alcohol, I enjoy cooking, and 85-90% of my diet is derived from whole foods. When it comes to protein, my preference is lean protein with higher levels of bioavailability. 3️⃣ Progress Photos Photos tell you what numbers are baffled to tell. So even if you feel “fluffy”, if your sleep, nutrition and training are all on point - most of the times it’s just food, water and/or menstrual cycle, and these are temporary. 4️⃣ Continuing Education Hundreds of hours spent into reading bodybuilding literature, listening to bodybuilding podcasts, and mastering macros. One of the self-coach bodybuilding books I’ve just finished reading is written by @biolayne - whether you self-coach like me, or have a coach assisting you, I’d highly recommend this book! 5️⃣ Body Composition Assessment On top closely tracking my body composition using @inbodyusa I also regularly have my body composition measured by the BOD POD at our military base clinic. When you have gained weight, you would want to know what it is that you gained. Swipe ⬅️ to see what having a good time in the BOD POD looks like 😂
Are you too terrified to pivot your career? I get it. I was too! Nearly 6 years ago I left medicine and became an Executive Career Coach. It was an unconventional move that turned out to be my best decision ever. I'm not alone. I know countless individuals who have pivoted their career such as Barristers turned Financiers, Accountants and Lawyers turned Teachers, Journalists turned Bakers, and DJ's turned Entrepreneurs.. The world has shifted, and job stability for life is no longer the norm. Have you experienced a career pivot? What was your previous occupation, and what do you do now? What was the most valuable lesson you've learned? Or are you desperate to career pivot but are overwhelmed by the thought of it? #wellbeingcommunity #careerpivot #businessempowerment #empowermentcoachforwomen #empowermentcoaches #DrClaireKaye #DrClaireKayeCoaching #executivecoach #executivecoaches #executivecoachingforwomen #exectutivecoachexpert #coachingforbusiness #selfcoaching #selfcoach #selfcoached #individualgrowth #personalgrowthquotes
Make your weak point your strong points. What you’re weak at is what you probably should start to specify in. You should learn functional movements and gain functional strength. Learn to control the movement. Learn to be strong in the eccentric phase of a movement. A lot of the time when people lack a certain body part they hit it with a tremendous amount of volume. There is a reason why you are not connected to a muscle or movement. Figure out why that is and identify that first. Just by getting a better connection you’ll have far greater results than just slamming it with more volume. Learn the function, mechanics and form that works with your body. Volume isn’t always the answer. Sometimes in fact it may even be less volume. If you’re only training a muscle once per week you better get focused. Concentrate on the task at hand. For one hour a day just focus on what you’re doing. Get intentional about what you’re training today. My goal is turn my hamstrings ( a lagging body part) into one of my strengths . #sidechest #offseason #improvementseason #checkin #bodybuilding #naturalbodybuilding #pose #flex #selfcoached #fitnessmotivation #fitness #fit #fitfam #it #ig #igdaily #mondaymotivation #mondaymood
The Weekly Wrap Up: We finally made it out of Gloomuary into some lovely sunny weather to kick off February. It’s now still light at 5:30 pm so you know what that means…. SUMMER IS JUST AROUND THE CORNER. ☀️That’s the optimist in me. Ha. This was a solid week of training. I felt good after my rest day on Monday and ready to tackle anything. I only had one stage of the Tour de Zwift this week so that meant I had the opportunity to add another structured bike workout into my week. Here’s how this week panned out: Monday: 🧘🏻♀️Rest day / mobility 🏋🏻♀️🚴🏻♀️Tuesday: Full Body Strength (aka Barbells Day 1) + 55 minute VO2 max workout. I’ve been neglecting my VO2 max on the bike so I thought this was the perfect opportunity to see what I could handle. I had to bump the bias up to 114% to get my heart rate and RPE where it should be for VO2 max work. Looks like I need to do another FTP test 😃 🏃🏻♀️Wednesday : mobility, 70 minute aerobic run 🚴🏻♀️🏋🏻♀️ Thursday: Tour de Zwift Stage 6: Aerobic Ride + upper body. 🏃🏻♀️🏋🏻♀️ Friday: Mobility, Barbells Day 2, rolling hills run. 🚴🏻♀️Saturday: 90 minute aerobic ride. 🏃🏻♀️Sunday: Mobility, 1:25 run with 15 fast finish at half marathon effort. #NailedIt Another build week this week, then a recovery week before we head to Florida. T-minus two weeks 💃🏻💃🏻. #pkpc #pkperformancecoaching #trainingdiary #enduranceathlete #endurancecoach #halfmarathon #menopausalathlete #postmenopausalathlete #postmenopausalrunner #womensrunningcommunity #runcoach #runcoachonline #triathloncoach #selfcoached
Better late than never… here’s my January training recap! #selfcoached Monthly totals: 🌊 20hrs/ 87,000yds 🚴 33hrs/ 740mi 🏃♂️ 16hrs/ 125mi 🦬 69hrs total January was a wacky month. I already had two very solid months of base work going into it, which were stacked on top of my fitness from my summer Ironman racing (That I didn’t lose much of in the “offseason” 🫣) I decided that it wasn’t worth it to knuckle down and keep adding more aerobic volume in January. Instead, I actually LOWERED my total volume week by week and started introducing some speed work to prepare for my Vo2 max block in February. I also used this reduction in total volume to get my run legs back. I had to take two weeks off running just before Christmas due to a flare up of tendonitis in my foot. I was finally able to get in a 40 mile run week at the end of the month with two very high quality speed sessions. How’s your training going? ———————————————————- #ironmantri #ironman #ironman703 #triathlon #triathlontraining #triathlonlife #swimbikerun #swimming #cycling #running #runningmotivation #cyclinglife #trainingrecap
Doing more in a month then most do in 12wks... 1/1/24 to 2/1/24 1st month into prep for Nationals in July and nicely track! This month progress was made without any Rice products! No Rice, No cream of rice, No rice cakes and so on! As I found out end of December I have possibly built an Allergy to Rice and after dealing with horrible stomach problems starting the end of October all the way to last week of December were I cycled though all the foods in my diet trying to figure out what it was... Well after over 2mo and 16+lbs loss.. I found out and had to start over with my diet, all why trying to start a run to Nationals without any rice products! Most coaches would shit themselves if this happened to there clients....But i am not most coaches! And as always when something difficult arises whatever it is, I Provell and Thrive! So looking good, Feeling great and 💯 on Nationals this year! #transformationtuesday #thisiswhatido #selfcoached #selfbuilt #ineednoone #wearenotthesame #Iamdifferent #betterdaybyday #justgettingstarted #letsgo #thisisbodybuilding #bodybuilding #gettingshitdone # #staygrinding #justmorework #keeppushing #workethic #justwork #outworkingtherest #enjoythesuffering #yourjourney #lonewolf #lovinglife #allpostivevibes #greatful
2/1/24, 1 mo on prep! Feeling fukn great, looking better and completely focused on the goal this year! My body is finally responding like it used too🙏 and I was afraid i was getting old🤷♂️🙃 I am getting extremely excited about what this physique will look like in 6 more months at USA'S 😤😈😉 So let's see what this old man can do😉🤙 #oldman #stillgotit #bodybuildingjourney #bodybuildingmotivation #bodybuilder #thisisbodybuilding #ilovethisshit #justkeepworking #neverstopdreaming #dreambig #workharder #outworkingtherest #wearenotthesame #hardestworkerintheroom #trainharderthenme #timetogetpeeled #shedded #staygrinding #stayconsistent #dothework #getfit #gym #workout #liftheavy #trainhard #lifestyle #menwholift #selfmade #selfcoached #positivevibes
At yesterday’s MFBBF Annual General Meeting, I was awarded as one of the best 3 local athletes for the past year. Truly thankful that my efforts are being recognized. Last year was just the beginning. Let’s go for bigger titles this year and conquer the IFBB Elite Pro ranks 💪🏽 #mondaymotivation #bodybuilding #bodybuilderswithoutborders #selfcoached #onemanarmy #egyptiangenetics #egyptiangeneticsnowglobal #malta #egypt #ifbbmalta #ifbbofficial #ifbbelitepro
Meet our new coaching bands #reflect #askforwhatyouwant and #Repair #makethetime ! Be cautious about contagious positive side effects of wearing them. You may gift one to a friend or colleague. Buy one get one free from our collection 👇 https://myconscious.org/product/refocus-bands/ #coachingband #mantra #motto #metaphors #reframe #selfcoached #changeyourmindsetchangeyourlife #me
Just my weekly update photos straight out of bed sitting at a decent 127.8kg. Time to get to another level size wise 👊🏽 I have to stop being lazy with shaving…haven’t shaved my legs since the competition and it shows 🦧 —————————————————— Dm for online coaching 💪🏽 #offseason #bodybuilding #bodybuilderswithoutborders #selfcoached #onemanarmy #egyptiangenetics #egyptiangeneticsnowglobal #malta #egypt #ifbbmalta #ifbbofficial #ifbbelitepro
The legend himself with his legendary Coach🥊💯💪 #selfcoached #selftaught #boxinglife #legend #nyc