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@chon_bon_jovi

Are you interested in personal training but can't justify the cost or struggle with time restraints? No problem! I have your solution.  @kevgriggfitness Online Personal Training. All the benefits of face to face training without the time restrictions. - Receive a bespoke training programme tailored to help you acheive your personal goals whilst adapting to your needs. - Access to the KGF Hub to track and record workouts, nutrition and progress. - You'll also recieve weekly check-ins with your trainer to go over any questions or programme adaptations. - Copies of the @kevgriggfitness "Recipes for Success" cookbooks and eating out "survival guides". Over 90 delicious recipes and how to instructions to help you acheive the best results possible and maintain them. To get signed up or for more information message Kev now💪😁 @kevgriggfitness #onlinetraining  #onlinecoaching #onlinefitness  #onlinetrainer  #personaltraining #personaltrainer  #personaltrainingstudio #eastlothianpersonaltrainer  #eastlothianpt #edinburghpersonaltrainer  #edinburghpt #clienttestimonial  #testimonial  #testimonialtuesday #fitness  #fitnessmotivation  #fitnessstudio #eastlothianfitness  #fitnessclasses #eastlothianfitnessclasses  #justlikethat

Are you interested in personal training but can't justify the cost or struggle with time restraints? No problem! I have your solution.  @kevgriggfitness Online Personal Training. All the benefits of face to face training without the time restrictions. - Receive a bespoke training programme tailored to help you acheive your personal goals whilst adapting to your needs. - Access to the KGF Hub to track and record workouts, nutrition and progress. - You'll also recieve weekly check-ins with your trainer to go over any questions or programme adaptations. - Copies of the @kevgriggfitness "Recipes for Success" cookbooks and eating out "survival guides". Over 90 delicious recipes and how to instructions to help you acheive the best results possible and maintain them. To get signed up or for more information message Kev now💪😁 @kevgriggfitness #onlinetraining  #onlinecoaching #onlinefitness  #onlinetrainer  #personaltraining #personaltrainer  #personaltrainingstudio #eastlothianpersonaltrainer  #eastlothianpt #edinburghpersonaltrainer  #edinburghpt #clienttestimonial  #testimonial  #testimonialtuesday #fitness  #fitnessmotivation  #fitnessstudio #eastlothianfitness  #fitnessclasses #eastlothianfitnessclasses  #justlikethat)?>

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@kevgriggfitness

Are you interested in personal training but can't justify the cost or struggle with time restraints? No problem! I have your solution. Kev Grigg Fitness Online Personal Training. All the benefits of face to face training without the time restrictions. - Receive a bespoke training programme tailored to help you acheive your personal goals whilst adapting to your needs. - Access to the KGF Hub to track and record workouts, nutrition and progress. - You'll also recieve weekly check-ins with your trainer to go over any questions or programme adaptations. - Copies of the Kev Grigg Fitness "Recipes for Success" cookbooks and eating out "survival guides". Over 90 delicious recipes and how to instructions to help you acheive the best results possible and maintain them. To get signed up or for more information message Kev now💪😁

Are you interested in personal training but can't justify the cost or struggle with time restraints? No problem! I have your solution. Kev Grigg Fitness Online Personal Training. All the benefits of face to face training without the time restrictions. - Receive a bespoke training programme tailored to help you acheive your personal goals whilst adapting to your needs. - Access to the KGF Hub to track and record workouts, nutrition and progress. - You'll also recieve weekly check-ins with your trainer to go over any questions or programme adaptations. - Copies of the Kev Grigg Fitness "Recipes for Success" cookbooks and eating out "survival guides". Over 90 delicious recipes and how to instructions to help you acheive the best results possible and maintain them. To get signed up or for more information message Kev now💪😁)?>

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@thegymgroupcamtoll

Our PT @kieronbarkerpt has a weekly blog running on his website www.muscleplanfitness.com, if you've not subscribed already it's worth it! Free content including tips and very helpful information! If you have any questions relating to your goals or anything featured in his blog, contact him via his Instagram or his website 🏋️‍♂️💪 #blog #fitnessblog #muscleplanfitness #personaltrainer #edinburgh #edinburghpt #edinburghfitness #thegym #thegymgroup #thegymcamerontoll #wellbeing #muscle #hardgainer #bodybuilding #getstrong #getbig #liftheavy

Our PT @kieronbarkerpt has a weekly blog running on his website www.muscleplanfitness.com, if you've not subscribed already it's worth it! Free content including tips and very helpful information! If you have any questions relating to your goals or anything featured in his blog, contact him via his Instagram or his website 🏋️‍♂️💪 #blog #fitnessblog #muscleplanfitness #personaltrainer #edinburgh #edinburghpt #edinburghfitness #thegym #thegymgroup #thegymcamerontoll #wellbeing #muscle #hardgainer #bodybuilding #getstrong #getbig #liftheavy)?>

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@as_personaltraining

#Repost @alison_boulders Been Building Alisons strength and endurance up over the last few months and shes gaining the benefits! Keep it up!👊💪💥 • • • • • • Decent session @alienrock_bloc tongiht, feeling psyched! Gotta get my nutrition in order but feeling good! @as_personaltraining helping loads with gaining strength! Hard to fit in gym sessions these days so.. Greatful for the direction and motivation! Gotta get testing for my @latticetraining lite programme! Next time and then onto focused training! . . #personaltrainer #progression #bannatynes #edinburghfit #edinburghpt #strength #rockclimbing #climbing #personaltraning #fitnessgirlsmotivation #motivation #strong #gymmotivation #consistency

#Repost @alison_boulders Been Building Alisons strength and endurance up over the last few months and shes gaining the benefits! Keep it up!👊💪💥 • • • • • • Decent session @alienrock_bloc tongiht, feeling psyched! Gotta get my nutrition in order but feeling good! @as_personaltraining helping loads with gaining strength! Hard to fit in gym sessions these days so.. Greatful for the direction and motivation! Gotta get testing for my @latticetraining lite programme! Next time and then onto focused training! . . #personaltrainer #progression #bannatynes #edinburghfit #edinburghpt #strength #rockclimbing #climbing #personaltraning #fitnessgirlsmotivation #motivation #strong #gymmotivation #consistency)?>

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@lairdherriot

Set your targets.how your going to achieve it and go for it.Don’t overwhelm yourself with concentrating on the end goal,instead break it down.Well done this week to Emma Blaik who is working on improving her cardio fitness and had a tough but productive session,Sarah has been working on the resistance machines working the whole body and been attending bodytone as well as coming in for her own workout.Lauren Edwards has lost over 8lbs in weight since her last weigh in and is feeling great about it and everyone is noticing the results.Catriona M and Moira M had their first Circuits session and powered through it.Time flies when your having fun.Sophia M has been working over the past few months on her gait especially during squats and is coming on leaps and bounds with major improvements and attending Bodytone too and had her first fitness assessment and I know we are gonna see great improvements.Tara had her fitness assessment as well and is doing great in her sessions as well as classes.Last but not least Gita (pictured below pictured on the roman chair working her core with leg raise holds) had an upper body session working on hangs,chins,chest presses,seated rows as well as negative press ups to build strength finished with abs.Getting stronger every week.Keep up the good work everyone. #deniselairdherriotpt #puregymedinburghwaterfront #puregymwaterfront #pt #puregym #progress #fitnessmotivation #edinburghpt #bringinit #strength #fitness

Set your targets.how your going to achieve it and go for it.Don’t overwhelm yourself with concentrating on the end goal,instead break it down.Well done this week to Emma Blaik who is working on improving her cardio fitness and had a tough but productive session,Sarah has been working on the resistance machines working the whole body and been attending bodytone as well as coming in for her own workout.Lauren Edwards has lost over 8lbs in weight since her last weigh in and is feeling great about it and everyone is noticing the results.Catriona M and Moira M had their first Circuits session and powered through it.Time flies when your having fun.Sophia M has been working over the past few months on her gait especially during squats and is coming on leaps and bounds with major improvements and attending Bodytone too and had her first fitness assessment and I know we are gonna see great improvements.Tara had her fitness assessment as well and is doing great in her sessions as well as classes.Last but not least Gita (pictured below pictured on the roman chair working her core with leg raise holds) had an upper body session working on hangs,chins,chest presses,seated rows as well as negative press ups to build strength finished with abs.Getting stronger every week.Keep up the good work everyone. #deniselairdherriotpt #puregymedinburghwaterfront #puregymwaterfront #pt #puregym #progress #fitnessmotivation #edinburghpt #bringinit #strength #fitness)?> at PureGym Edinburgh Waterfront

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@silverfoxfitnesspt

Friday night outdoor run club 6pm every Friday evening Well done to all the guys who came and took part tonight , great night for a run and great pace too . Next week new route and new challenge 😀 Also strength 30 7pm Well done full class on a Friday night everyone giving 110% 🏋️‍♂️🏋️‍♂️🏋️‍♂️ This Sunday I’m back with two classes 9am burn it , 30 minutes of high intensity fun 10am circuits ..45 minutes of full on full body calorie burn . See you all bright and early 🏋️‍♂️🦊 Interested in 1 2 1 training ? Group training with friends Getting in shape for the summer Drop me a pm for information on my availability and great summers offers 😀 #silverfoxfitnesspt. #puregymefk. #outdoorexercise #outdoorfitness #plus30training. #grouptraining. #weightloss. #edinburghpt. #edinburghfitness #personaltrainingedinburgh.

Friday night outdoor run club 6pm every Friday evening Well done to all the guys who came and took part tonight , great night for a run and great pace too . Next week new route and new challenge 😀 Also strength 30 7pm Well done full class on a Friday night everyone giving 110% 🏋️‍♂️🏋️‍♂️🏋️‍♂️ This Sunday I’m back with two classes 9am burn it , 30 minutes of high intensity fun 10am circuits ..45 minutes of full on full body calorie burn . See you all bright and early 🏋️‍♂️🦊 Interested in 1 2 1 training ? Group training with friends Getting in shape for the summer Drop me a pm for information on my availability and great summers offers 😀 #silverfoxfitnesspt. #puregymefk. #outdoorexercise #outdoorfitness #plus30training. #grouptraining. #weightloss. #edinburghpt. #edinburghfitness #personaltrainingedinburgh.)?>

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@optimumperformanceacademy

Happy Friday guys!⚡️⠀ ⠀ Another end to the week for our FT Personal Training Diploma students, and another great week of learning. Are you ready to be part of the next generation of fitness professionals - as an #OPAGraduate? For more information on our #goldstandard Personal Training Diplomas, please head to our website!⠀ ⠀ #edinphoto #edinburghpt #trainer #fitlife #onlinetraining #functionaltraining #cardio #athlete #careerchange #sucess #motivation #fitfamily #gymmotivation #motivation #bodybuilding #healthy #health #muscle #sport #getfit #gymtime #gymbeast #gymtips

Happy Friday guys!⚡️⠀ ⠀ Another end to the week for our FT Personal Training Diploma students, and another great week of learning. Are you ready to be part of the next generation of fitness professionals - as an #OPAGraduate? For more information on our #goldstandard Personal Training Diplomas, please head to our website!⠀ ⠀ #edinphoto #edinburghpt #trainer #fitlife #onlinetraining #functionaltraining #cardio #athlete #careerchange #sucess #motivation #fitfamily #gymmotivation #motivation #bodybuilding #healthy #health #muscle #sport #getfit #gymtime #gymbeast #gymtips)?>

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@jo_richards_edinburgh

F A M A L A M Ah, home time! • Have had a lovely week bouncing around the Lake District with my family, it’s so hard to get us all in one place these days! Scattered between Edinburgh and 2 different parts of London with 2 (now technically 3!) self employed kids, my folks struggle to pin us down 😝 #thatselfemployedlife • We took boat rides ⛵️ ate afternoon tea 🧁 did the tourist attractions (lots of Beatrix Potter!) 🐰 Gorgeous walks, great food and even managed to squeeze in going to the traditional local cinema to see Rocketman, complete with a wee lady selling choc ices. Super cute! 😍 • Also this first pic is a miracle, all of us smiling! 😂 Never happens • Bowness it’s been beautiful, til next time 💋 #familytime

F A M A L A M Ah, home time! • Have had a lovely week bouncing around the Lake District with my family, it’s so hard to get us all in one place these days! Scattered between Edinburgh and 2 different parts of London with 2 (now technically 3!) self employed kids, my folks struggle to pin us down 😝 #thatselfemployedlife • We took boat rides ⛵️ ate afternoon tea 🧁 did the tourist attractions (lots of Beatrix Potter!) 🐰 Gorgeous walks, great food and even managed to squeeze in going to the traditional local cinema to see Rocketman, complete with a wee lady selling choc ices. Super cute! 😍 • Also this first pic is a miracle, all of us smiling! 😂 Never happens • Bowness it’s been beautiful, til next time 💋 #familytime)?> at Bowness-on-Windermere

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@daveballantinepersonaltraining

Oh my quad(s). Landmine hack squats from today's session. Not as bad on the shoulders as I expected since you can lean back and brace against the plates, but because your foot is flat, you push into the balls of your feet more and hit the quads harder. I think these are better suited to higher rep leg finishers due to the setup and put down. #training #strength #fitness #exercise #progress #onepercentbetter #legday #quads #hacksquat #landmine #fitter #stronger #faster #exercisedemos #trainerize #DBPT #edinburghpt #personaltraining #onlinept #edinburgh

Oh my quad(s). Landmine hack squats from today's session. Not as bad on the shoulders as I expected since you can lean back and brace against the plates, but because your foot is flat, you push into the balls of your feet more and hit the quads harder. I think these are better suited to higher rep leg finishers due to the setup and put down. #training #strength #fitness #exercise #progress #onepercentbetter #legday #quads #hacksquat #landmine #fitter #stronger #faster #exercisedemos #trainerize #DBPT #edinburghpt #personaltraining #onlinept #edinburgh)?>

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@craig_stephens_pt

3 month review from my clients Kevin, Kirsty and previous CSPT client Tammie. . . If interested in personal training get in touch with me. I am based at Pure Gym Fort Kinnaird in Edinburgh. . . . . #puregymedinburgh #puregymfortkinnaird #personaltraining #edinburghpt #cspt #clients #reviews #componentsoffitness #flexibility #muscularendurance #strength #loseweight #goals #motivation #positivemindset #lifestyle #progressions #improvements #followthejourney #believethejourney

3 month review from my clients Kevin, Kirsty and previous CSPT client Tammie. . . If interested in personal training get in touch with me. I am based at Pure Gym Fort Kinnaird in Edinburgh. . . . . #puregymedinburgh #puregymfortkinnaird #personaltraining #edinburghpt #cspt #clients #reviews #componentsoffitness #flexibility #muscularendurance #strength #loseweight #goals #motivation #positivemindset #lifestyle #progressions #improvements #followthejourney #believethejourney)?>

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@chrisrevolutionfitness

BUILD STRENGTH FIRST! 🔸 Not only will building our foundational strength assist with improving performance, it will also reduce your risk of injury. 🔸 This is specifically important when it comes to performing high-intensity speed, agility and power drills as the risk of injury is often elevated with these types of exercises. 🔸 Ideally therefore, we should prioritise building our strength levels first before we consider moving onto more advanced, high-impact exercises. 🔸 #movement #strength #performance 🔸 #athlete #athletic #athleticdevelopment #athleticism #ballistic #ballistics #coach #coaching #edinburghcoach #edinburghfitness #edinburghperformance #edinburghpersonaltrainer #edinburghpersonaltraining #edinburghpt #exercise #fitness #fitnessadvice #fitnesscoach #fitnesstips #health #personaltraining #personaltrainer #performancetraining #pt #sport #sportsperformance

BUILD STRENGTH FIRST! 🔸 Not only will building our foundational strength assist with improving performance, it will also reduce your risk of injury. 🔸 This is specifically important when it comes to performing high-intensity speed, agility and power drills as the risk of injury is often elevated with these types of exercises. 🔸 Ideally therefore, we should prioritise building our strength levels first before we consider moving onto more advanced, high-impact exercises. 🔸 #movement #strength #performance 🔸 #athlete #athletic #athleticdevelopment #athleticism #ballistic #ballistics #coach #coaching #edinburghcoach #edinburghfitness #edinburghperformance #edinburghpersonaltrainer #edinburghpersonaltraining #edinburghpt #exercise #fitness #fitnessadvice #fitnesscoach #fitnesstips #health #personaltraining #personaltrainer #performancetraining #pt #sport #sportsperformance)?> at Energy Gym

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@blair_cavefit

SAVE THIS! - - 3 Rounds: 30 Cal Assault Bike 30m Farmer Carry @ BW 30 Cal Ski Erg 30m Kettlebell Front Rack Carry @ 1/2 BW **Can sub in ANY other cardio machines available** - - It’ll hit your lungs, legs and core with the mix of cardio and carries. Numbers, weights and rounds all scalable to your level. - - Give it a go and HMU with how you found it. Have a cracking day! - - #workout #conditioning #aerobic #engine #betterenginebettereverything #fit #core #corecorrectives #strong #pt #coach #personaltrainer #edinburghfitness #edinburghpt #onlinept #onlinecoach #onlinepersonaltrainer #functional #busyprofessionals #youngprofessional #edinburghyoungprofessionals #coaching #getripped #achievegoals #getlean #getstrong #beathletic #shred #thursdayworkout #muscleandfitness

SAVE THIS! - - 3 Rounds: 30 Cal Assault Bike 30m Farmer Carry @ BW 30 Cal Ski Erg 30m Kettlebell Front Rack Carry @ 1/2 BW **Can sub in ANY other cardio machines available** - - It’ll hit your lungs, legs and core with the mix of cardio and carries. Numbers, weights and rounds all scalable to your level. - - Give it a go and HMU with how you found it. Have a cracking day! - - #workout #conditioning #aerobic #engine #betterenginebettereverything #fit #core #corecorrectives #strong #pt #coach #personaltrainer #edinburghfitness #edinburghpt #onlinept #onlinecoach #onlinepersonaltrainer #functional #busyprofessionals #youngprofessional #edinburghyoungprofessionals #coaching #getripped #achievegoals #getlean #getstrong #beathletic #shred #thursdayworkout #muscleandfitness)?>

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@daveballantinepersonaltraining

Your goals are there to give you the reason to develop the framework of habits and effort required to achieve them. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To get that big deadlift, you need to follow your training plan, work on weaknesses and put in the effort consistantly. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To get the fat loss result you have to build a nutrition awareness and work consistently to build the habits that will lead you to your result. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To achieve any goal, you need to assess where you are and what you need to do, then develop the habits of hard work, self-assessment and adapting your approach to take you closer and closer to your goals. Then push through them. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #goals #habits #effort #consistency #practice #nutrition #training #technique #trainingtip #exercise #demo #strength #fitness #exercise #practice #movement #gym #barbell #kettlebell #fit #strong #move #onepercentbetter #personaltraining #onlinept #trainerize #DBPT #edinburghpt

Your goals are there to give you the reason to develop the framework of habits and effort required to achieve them. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To get that big deadlift, you need to follow your training plan, work on weaknesses and put in the effort consistantly. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To get the fat loss result you have to build a nutrition awareness and work consistently to build the habits that will lead you to your result. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To achieve any goal, you need to assess where you are and what you need to do, then develop the habits of hard work, self-assessment and adapting your approach to take you closer and closer to your goals. Then push through them. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #goals #habits #effort #consistency #practice #nutrition #training #technique #trainingtip #exercise #demo #strength #fitness #exercise #practice #movement #gym #barbell #kettlebell #fit #strong #move #onepercentbetter #personaltraining #onlinept #trainerize #DBPT #edinburghpt)?>

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@streamlinepersonaltraining

It’s Wednesday which means it was workout time for all my lovely Mummies today. Well done ladies 😍 If you would like to join in on a fun workout with these wonderful mummies then get in touch. 😉

It’s Wednesday which means it was workout time for all my lovely Mummies today. Well done ladies 😍 If you would like to join in on a fun workout with these wonderful mummies then get in touch. 😉)?> at Colinton, Edinburgh, United Kingdom

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@craig_stephens_pt

Client footage 💪🏼 . Clients Julie & Kim smashing an upper back buddy session. They have been training with me the last few weeks and have already started showing some changes in their fitness levels and motivation within the gym with interest in learning more throughout each session. . . Julie is a previous client of mine from last year when I worked at The Quay Fitness Club as a personal trainer where she made some huge changes and was pushing each session to 100% every time. She has returned with her friend Kim who does pole dancing in which we are looking to increase her upper body and core strength to help with her performance. Both are great personalities and I look forward to working with them in the long term towards there goals. . . Exercises performed for the upper back session involved: ✅ Bent over rows ✅ V-bar pulldowns ✅ Rear delt flies . . If interested in personal training sessions whether this is one on one or buddy sessions get in touch now as spaces are quickly filling up for the summer. . . . . #puregymedinburgh #puregymfortkinnaird #personaltraining #edinburghpt #clients #videos #componentsoffitness #strength #corestability #bentoverrows #vbarpulldown #reardeltflies #upperback #motivation #positivemindset #lifestyle #progressions #improvements #buddysessions #followthejourney #believethejourney

Client footage 💪🏼 . Clients Julie & Kim smashing an upper back buddy session. They have been training with me the last few weeks and have already started showing some changes in their fitness levels and motivation within the gym with interest in learning more throughout each session. . . Julie is a previous client of mine from last year when I worked at The Quay Fitness Club as a personal trainer where she made some huge changes and was pushing each session to 100% every time. She has returned with her friend Kim who does pole dancing in which we are looking to increase her upper body and core strength to help with her performance. Both are great personalities and I look forward to working with them in the long term towards there goals. . . Exercises performed for the upper back session involved: ✅ Bent over rows ✅ V-bar pulldowns ✅ Rear delt flies . . If interested in personal training sessions whether this is one on one or buddy sessions get in touch now as spaces are quickly filling up for the summer. . . . . #puregymedinburgh #puregymfortkinnaird #personaltraining #edinburghpt #clients #videos #componentsoffitness #strength #corestability #bentoverrows #vbarpulldown #reardeltflies #upperback #motivation #positivemindset #lifestyle #progressions #improvements #buddysessions #followthejourney #believethejourney)?>

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@daveballantinepersonaltraining

Progress in the gym.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Loading. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are increasing the loads you use in the gym you can't expect to hit your target reps every time. Say you start deadlifting 60kg for 3x5, moving up to 65kg might get you 5,5,4, then 5,5,5, then you put the weight up again. You go to 70kg and hit 5,4,4. Then you spend a couple of weeks building up to a comfortable 3 sets of 5. And the process repeats, over and over and over. Don't be afraid of dropping a couple of reps as you put the weight up. You'll build them back up. And that's where progress happens. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Recovery between sets and sessions. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As you get stronger and your fitness improves, your recovery between sessions and sets get easier. It might not feel that way as the weight you move get bigger, but after 3 months of training, if you were to go back to those first workouts, using the same weights you started with, it'd barely feel like a warmup! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Progressing exercise selection. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Increased strength, improved movement quality and improved mobility means that your exercise selection expands the longer you've been training. Progress can be an increase in range of movement or exercise difficulty, not just loading. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Finally, the longer you've been training, the harder it is to make progress. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you first start training your progress is pretty quick. If only that lasted! As your body adapts, it takes more stress to create change and improvement. This just means that you have to be willing to push through, improve technique more and above all, be consistent over a long time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #progress #progressiveoverload #weight #fit #Strong #consistency #Infographic #training #technique #trainingtip #exercise #demo #strength #fitness #exercise #practice #movement #gym #barbell #kettlebell #fit #strong #move #onepercentbetter #personaltraining #onlinept #trainerize #DBPT #edinburghpt

Progress in the gym.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Loading. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are increasing the loads you use in the gym you can't expect to hit your target reps every time. Say you start deadlifting 60kg for 3x5, moving up to 65kg might get you 5,5,4, then 5,5,5, then you put the weight up again. You go to 70kg and hit 5,4,4. Then you spend a couple of weeks building up to a comfortable 3 sets of 5. And the process repeats, over and over and over. Don't be afraid of dropping a couple of reps as you put the weight up. You'll build them back up. And that's where progress happens. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Recovery between sets and sessions. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As you get stronger and your fitness improves, your recovery between sessions and sets get easier. It might not feel that way as the weight you move get bigger, but after 3 months of training, if you were to go back to those first workouts, using the same weights you started with, it'd barely feel like a warmup! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Progressing exercise selection. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Increased strength, improved movement quality and improved mobility means that your exercise selection expands the longer you've been training. Progress can be an increase in range of movement or exercise difficulty, not just loading. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Finally, the longer you've been training, the harder it is to make progress. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you first start training your progress is pretty quick. If only that lasted! As your body adapts, it takes more stress to create change and improvement. This just means that you have to be willing to push through, improve technique more and above all, be consistent over a long time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #progress #progressiveoverload #weight #fit #Strong #consistency #Infographic #training #technique #trainingtip #exercise #demo #strength #fitness #exercise #practice #movement #gym #barbell #kettlebell #fit #strong #move #onepercentbetter #personaltraining #onlinept #trainerize #DBPT #edinburghpt)?>

0
@lindsaybruce

🌟Gratitude🌟 . When was the last time you sat down and thought about the things you are deeply appreciative for in life? . You may think that such an activity seems pointless or even a bit ‘hippy’. However, research has shown that actively practicing gratitude everyday comes with a whole bunch of benefits - the key ones being: 🧠Improved mental wellbeing 😊Increased happiness ❤️Deeper relationships . So often we focus on the negatives and let the positives slip our minds. We let the bad days overshadow the good ones . Life can be challenging and shit at times but there is always something to be grateful for - it can be as simple as your first cup of coffee each morning ☕️ . I wholeheartedly believe that a positive outlook is one of the most important factors for success in life 💫 and that includes fat loss. A positive mind will help you to treat your body with respect rather than punishing it for carrying any unwanted fat . SO, my challenge for you this week is- ☀️ Every morning instead of thinking ‘UGH I don’t want to go to work’, write down 1 thing you are grateful for (no matter how big or small) . Starting your day in a positive mindset, can help change how you view the rest of your day . It’s time to let the positives take centre stage 🤩

🌟Gratitude🌟 . When was the last time you sat down and thought about the things you are deeply appreciative for in life? . You may think that such an activity seems pointless or even a bit ‘hippy’. However, research has shown that actively practicing gratitude everyday comes with a whole bunch of benefits - the key ones being: 🧠Improved mental wellbeing 😊Increased happiness ❤️Deeper relationships . So often we focus on the negatives and let the positives slip our minds. We let the bad days overshadow the good ones . Life can be challenging and shit at times but there is always something to be grateful for - it can be as simple as your first cup of coffee each morning ☕️ . I wholeheartedly believe that a positive outlook is one of the most important factors for success in life 💫 and that includes fat loss. A positive mind will help you to treat your body with respect rather than punishing it for carrying any unwanted fat . SO, my challenge for you this week is- ☀️ Every morning instead of thinking ‘UGH I don’t want to go to work’, write down 1 thing you are grateful for (no matter how big or small) . Starting your day in a positive mindset, can help change how you view the rest of your day . It’s time to let the positives take centre stage 🤩)?> at Edinburgh, United Kingdom

7
@craig_stephens_pt

Client video 💪🏼 . Kevin smashing a new personal best performing hex bar deadlifts with 6 reps on 137.5kg. . . Kevin has been training with me for over 3 months now where he has lost weight, developed amazing strength gains, took his core stability strengthening to the next level and increased his all round fitness. . . Great work Kevin and keep continuing to progress as you are and I can’t wait to see more results over the next few months. . . If looking for personal training get in touch as spaces are quickly filling up. . . . . #puregymedinburgh #puregymfortkinnaird #personaltraining #edinburghpt #client #videos #componentsoffitness #strength #corestability #hexbar #deadlifts #fitness #motivation #positivemindset #lifestyle #progressions #improvements #followthejourney #believethejourney

Client video 💪🏼 . Kevin smashing a new personal best performing hex bar deadlifts with 6 reps on 137.5kg. . . Kevin has been training with me for over 3 months now where he has lost weight, developed amazing strength gains, took his core stability strengthening to the next level and increased his all round fitness. . . Great work Kevin and keep continuing to progress as you are and I can’t wait to see more results over the next few months. . . If looking for personal training get in touch as spaces are quickly filling up. . . . . #puregymedinburgh #puregymfortkinnaird #personaltraining #edinburghpt #client #videos #componentsoffitness #strength #corestability #hexbar #deadlifts #fitness #motivation #positivemindset #lifestyle #progressions #improvements #followthejourney #believethejourney)?>

2
@daveballantinepersonaltraining

I like a chest supported row. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Because of the supported position, I find it can teach clients to achieve a "chest up" position which translates to other unsupported row variations. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Common issues.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Shrugging your shoulders as you pull. Typically the weight is too heavy and you have strength issues between your shoulder blades. Reduce the weight and reset the shoulder position between reps if you need to.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Arched low back. Poor foot position and anterior tilting to your hips. Bring your feet forward and squeeze your glutes to tuck your hips slightly throughout the movement.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pulling the weight straight up to your chest. Reliance on biceps to "curl" the weight up, missing out on using the lats as the main driver of the movement. Think about pulling the weights back to your hip pockets and let the weight stay below the elbow throughout. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Use these as a complement to your unsupported row variations. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #rows #dumbbells #lats #backtraining #backday #training #technique #trainingtip #exercise #demo #strength #fitness #exercise #practice #movement #gym #barbell #kettlebell #fit #strong #move #onepercentbetter #personaltraining #onlinept #trainerize #DBPT #edinburghpt

I like a chest supported row. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Because of the supported position, I find it can teach clients to achieve a "chest up" position which translates to other unsupported row variations. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Common issues.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Shrugging your shoulders as you pull. Typically the weight is too heavy and you have strength issues between your shoulder blades. Reduce the weight and reset the shoulder position between reps if you need to.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Arched low back. Poor foot position and anterior tilting to your hips. Bring your feet forward and squeeze your glutes to tuck your hips slightly throughout the movement.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pulling the weight straight up to your chest. Reliance on biceps to "curl" the weight up, missing out on using the lats as the main driver of the movement. Think about pulling the weights back to your hip pockets and let the weight stay below the elbow throughout. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Use these as a complement to your unsupported row variations. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #rows #dumbbells #lats #backtraining #backday #training #technique #trainingtip #exercise #demo #strength #fitness #exercise #practice #movement #gym #barbell #kettlebell #fit #strong #move #onepercentbetter #personaltraining #onlinept #trainerize #DBPT #edinburghpt)?>

4
@jordan_cavefit

Is your training lacking due to your lack of mobility? - Come join me on a Saturday for individual and personal tips and guidance on how to enhance your range of movement and throw some tin about - Saturdays weightlifting group PT 11am - 1pm - Dm me for more info! - #grouppt #edinburghpt #stretch #weightlifting #mobility #training #asstograss #pectstodeck #strengthcoach

Is your training lacking due to your lack of mobility? - Come join me on a Saturday for individual and personal tips and guidance on how to enhance your range of movement and throw some tin about - Saturdays weightlifting group PT 11am - 1pm - Dm me for more info! - #grouppt #edinburghpt #stretch #weightlifting #mobility #training #asstograss #pectstodeck #strengthcoach)?>

2
@blair_cavefit

10 Years Ago… - I had a great conversation with a friend of mine on saturday night. - We were catching up over pizza and beers, laughing at old high school stories. - Then my friend said something that got me thinking... - He said he never could have seen us doing what we are doing now 10 years ago. - I genuinely laughed out loud (lol). - Why? - Because being an Online PT and a Coach at a top class facility like CaveFit was never part of my plan. It was never what ‘I was supposed to do’. - I was ‘supposed’ to graduate uni and get on a grad scheme gradually work my up. But that just wasn’t for me. I wasn’t happy doing that. - Thinking about this helped me realise something… - That YOU actually have the power to change things in your life - It’s the same for your body, your confidence, and your performance. - YOU have the power to make decisions that support what you actually want to look like, to feel like and perform like. - It might just take a realisation like that to put those changes in motion. - Looking back 10 years ago I would have never guessed what I’d be doing now. - The only reason I am is because I TOOK CONTROL and made the decisions to change the course of where I was going. - YOU can do that to. - YOU can take control and FINALLY actually achieve that goal of looking lean and athletic. - It’s not easy but ultimately the choice is yours to make. - If you’re serious about taking control and are ready to build your body, confidence, and performance then hit me up with a 💪🏼 in the comments or my DMs and I’ll send you some tips to getting started. - PS. I promise I’m nicer than I look in the pic - - #change #takecontrol #gainconfidence #getlean #getmuscular #athletic #performance #onlinetrainer #onlinecoach #onlinept #onlinepersonaltrainer #coach #pt #edinburghfitness #cavefit #training #getstrong #fit #aerobicfitness #gymlife #trainingday #edinburgh #edinburghpt #youngprofessional #functional #balance #enjoylife #nutrition #nutritioncoaching #foodplanning

10 Years Ago… - I had a great conversation with a friend of mine on saturday night. - We were catching up over pizza and beers, laughing at old high school stories. - Then my friend said something that got me thinking... - He said he never could have seen us doing what we are doing now 10 years ago. - I genuinely laughed out loud (lol). - Why? - Because being an Online PT and a Coach at a top class facility like CaveFit was never part of my plan. It was never what ‘I was supposed to do’. - I was ‘supposed’ to graduate uni and get on a grad scheme gradually work my up. But that just wasn’t for me. I wasn’t happy doing that. - Thinking about this helped me realise something… - That YOU actually have the power to change things in your life - It’s the same for your body, your confidence, and your performance. - YOU have the power to make decisions that support what you actually want to look like, to feel like and perform like. - It might just take a realisation like that to put those changes in motion. - Looking back 10 years ago I would have never guessed what I’d be doing now. - The only reason I am is because I TOOK CONTROL and made the decisions to change the course of where I was going. - YOU can do that to. - YOU can take control and FINALLY actually achieve that goal of looking lean and athletic. - It’s not easy but ultimately the choice is yours to make. - If you’re serious about taking control and are ready to build your body, confidence, and performance then hit me up with a 💪🏼 in the comments or my DMs and I’ll send you some tips to getting started. - PS. I promise I’m nicer than I look in the pic - - #change #takecontrol #gainconfidence #getlean #getmuscular #athletic #performance #onlinetrainer #onlinecoach #onlinept #onlinepersonaltrainer #coach #pt #edinburghfitness #cavefit #training #getstrong #fit #aerobicfitness #gymlife #trainingday #edinburgh #edinburghpt #youngprofessional #functional #balance #enjoylife #nutrition #nutritioncoaching #foodplanning)?>

2
@daveballantinepersonaltraining

Breakfast - the most important meal of the day??⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A recent meta-analysis published in the BMJ on the effect of breakfast on weight loss found there was no clear benefit to having breakfast or not. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The simple fact is that some people improve their calorie intake across the day after a good breakfast, some improved by skipping breakfast. The answer, as in most issues in fitness and nutrition, is doing what works best for you and that allows you to stick to whatever dietary approach works for you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you choose to have breakfast, then you can improve your fat loss odds by improving what you have. Traditional breakfast options - fry ups, cereal, juice and pastries etc, tend to be higher in fat and carbs. This is partly why they taste so damned good. And these are fine once or twice a week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But to benefit more from your first meal of the day, try switching to a higher protein option such as greek yoghurt (I put choc whey into mine to boost the protein content a little more), a protein shake or overnight oats. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ By increasing your protein intake first thing (eggs are not a great protein source, sorry) you will feel fuller for longer, making it less likely that you'll reach for a snack mid-morning, you'll find it easier to reach your protein target for the day, and you'll likely reduce your calorie intake compared to one of the higher carb/fat breakfasts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember, it's what you do in the long term that counts. You can still have the occasional "treat" breakfast, but higher protein ones will make it easier to get the results you want. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #breakfast #monday #protein #greekyoghurt #overnightoats #proteinshake #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter

Breakfast - the most important meal of the day??⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A recent meta-analysis published in the BMJ on the effect of breakfast on weight loss found there was no clear benefit to having breakfast or not. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The simple fact is that some people improve their calorie intake across the day after a good breakfast, some improved by skipping breakfast. The answer, as in most issues in fitness and nutrition, is doing what works best for you and that allows you to stick to whatever dietary approach works for you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you choose to have breakfast, then you can improve your fat loss odds by improving what you have. Traditional breakfast options - fry ups, cereal, juice and pastries etc, tend to be higher in fat and carbs. This is partly why they taste so damned good. And these are fine once or twice a week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But to benefit more from your first meal of the day, try switching to a higher protein option such as greek yoghurt (I put choc whey into mine to boost the protein content a little more), a protein shake or overnight oats. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ By increasing your protein intake first thing (eggs are not a great protein source, sorry) you will feel fuller for longer, making it less likely that you'll reach for a snack mid-morning, you'll find it easier to reach your protein target for the day, and you'll likely reduce your calorie intake compared to one of the higher carb/fat breakfasts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember, it's what you do in the long term that counts. You can still have the occasional "treat" breakfast, but higher protein ones will make it easier to get the results you want. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #breakfast #monday #protein #greekyoghurt #overnightoats #proteinshake #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter)?>

9
@optimumperformanceacademy

⚡️ Welcome to the #goldstandard! ⠀ ⠀ Accredited by @activeiq, small-group immersive learning taught by our #OPAMasterCoaches, you could leave with a qualification widely renowned as the #goldstandard in fitness professional education. Get more information on our OPA #Edinburgh courses by visiting our website or messaging us directly!⠀ ⠀ #edinphoto #edinburghpt #eastmidlands #derbyshire #trainer #fitlife #onlinetraining #functionaltraining #cardio #athlete #careerchange #sucess #motivation

⚡️ Welcome to the #goldstandard! ⠀ ⠀ Accredited by @activeiq, small-group immersive learning taught by our #OPAMasterCoaches, you could leave with a qualification widely renowned as the #goldstandard in fitness professional education. Get more information on our OPA #Edinburgh courses by visiting our website or messaging us directly!⠀ ⠀ #edinphoto #edinburghpt #eastmidlands #derbyshire #trainer #fitlife #onlinetraining #functionaltraining #cardio #athlete #careerchange #sucess #motivation)?> at David Lloyd Clubs

0
@lauren_musclemermaid

What a great day at the Athena meet in aid of the local charity Circle 😀 I ended up placing 3rd! 🥉😀🎉 with a total of 327.5kg. My lifts were 125kg squat 🎉 57.5kg bench and a 145kg deadlift 💪 My bench and deadlifts were both PBs 🎉🎉 also chuffed that I officially got my 125kg squat as you can tell in the video 😂😂 Thanks to all the girls for their love and support as its been a tough week for me. Also thanks to the spotters and refs too. @kim_elysium @athena_personaltraining and my sexy man Allan thank you again for everything 😘❤

What a great day at the Athena meet in aid of the local charity Circle 😀 I ended up placing 3rd! 🥉😀🎉 with a total of 327.5kg. My lifts were 125kg squat 🎉 57.5kg bench and a 145kg deadlift 💪 My bench and deadlifts were both PBs 🎉🎉 also chuffed that I officially got my 125kg squat as you can tell in the video 😂😂 Thanks to all the girls for their love and support as its been a tough week for me. Also thanks to the spotters and refs too. @kim_elysium @athena_personaltraining and my sexy man Allan thank you again for everything 😘❤)?>

14
@streamlinepersonaltraining

✨Feeling grateful✨ Thanks to my mum (Gran) for letting me have some of self-care time! I had a wee sick boy yesterday and with daddy having to head off on a business trip and with very little sleep last night due to worrying about my wee boy, it allowed me to head to a place where I know it will help boost my energy levels and help me mentally. Thanks mum you are one in a million!!

✨Feeling grateful✨ Thanks to my mum (Gran) for letting me have some of self-care time! I had a wee sick boy yesterday and with daddy having to head off on a business trip and with very little sleep last night due to worrying about my wee boy, it allowed me to head to a place where I know it will help boost my energy levels and help me mentally. Thanks mum you are one in a million!!)?>

3
@outcomefitnessandnutrition

💥If you want to hit your goals, this sums up how to do it! You get all of this done for you with the Outcome Elite Coaching Program.💪🏻 - 💬DM me today to learn more so that you can get started today. Take the first step today, your future self will thank you!👏🏻 - 👍🏻Awesome stuff!@daveballantinepersonaltraining 7 habits of highly effective fat loss. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Be proactive - Have a plan, shop in advance for the food you need for the meal plan you have. Don't be reactive and shop hungry!⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Begin with the goal in mind - If you don't know where you want to get to, how will you get there? You need to have a clear understanding, first, of where you want to get to, and second, what steps are needed to get you there. Start at the end and work it back.⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. Put first things first - For fat loss these are calorie deficit, protein intake and resistance training. If you get these 3 right, the rest falls into place. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4. Think win win - diets that deprive you of most of the foods you love are doomed to eventual failure. By thinking of ways you can get most of what you need, and some of what you want, you increase adherence and are more easily able to maintain your results. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5. Seek first to understand - your habits. Then work out your triggers for those habits and hijack them to trigger new, better habits. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6. Synergise - learn to use the power of social support and if necessary, a coach to help you work on what you need help with and to help motivate and hold you accountable. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 7. Sharpen the saw - practice, practice, practice. Habits become stronger with repetition. Make them so strong you can handle any situation and stay on track towards your goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #7habits #7habitsofhighlyeffectivepeople #plan #goals #bigrocks #flexible #habits #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter #outcomefitnessandnutrition #onlinecoach #nutritioncoach #fitnesscoach #onlinecoaching #fitdad

💥If you want to hit your goals, this sums up how to do it! You get all of this done for you with the Outcome Elite Coaching Program.💪🏻 - 💬DM me today to learn more so that you can get started today. Take the first step today, your future self will thank you!👏🏻 - 👍🏻Awesome stuff!@daveballantinepersonaltraining 7 habits of highly effective fat loss. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Be proactive - Have a plan, shop in advance for the food you need for the meal plan you have. Don't be reactive and shop hungry!⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Begin with the goal in mind - If you don't know where you want to get to, how will you get there? You need to have a clear understanding, first, of where you want to get to, and second, what steps are needed to get you there. Start at the end and work it back.⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. Put first things first - For fat loss these are calorie deficit, protein intake and resistance training. If you get these 3 right, the rest falls into place. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4. Think win win - diets that deprive you of most of the foods you love are doomed to eventual failure. By thinking of ways you can get most of what you need, and some of what you want, you increase adherence and are more easily able to maintain your results. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5. Seek first to understand - your habits. Then work out your triggers for those habits and hijack them to trigger new, better habits. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6. Synergise - learn to use the power of social support and if necessary, a coach to help you work on what you need help with and to help motivate and hold you accountable. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 7. Sharpen the saw - practice, practice, practice. Habits become stronger with repetition. Make them so strong you can handle any situation and stay on track towards your goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #7habits #7habitsofhighlyeffectivepeople #plan #goals #bigrocks #flexible #habits #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter #outcomefitnessandnutrition #onlinecoach #nutritioncoach #fitnesscoach #onlinecoaching #fitdad)?>

0
@optimumperformanceacademy

🗞️ "The rowing machine is the gym's most underrated piece of equipment..."⠀ ⠀ Do you agree with @GQ?⠀ ⠀ #edinphoto #edinburghpt #eastmidlands #derbyshire #trainer #fitlife #onlinetraining #functionaltraining #cardio #athlete #careerchange #sucess #motivation #fitfamily #gymmotivation

🗞️ "The rowing machine is the gym's most underrated piece of equipment..."⠀ ⠀ Do you agree with @GQ?⠀ ⠀ #edinphoto #edinburghpt #eastmidlands #derbyshire #trainer #fitlife #onlinetraining #functionaltraining #cardio #athlete #careerchange #sucess #motivation #fitfamily #gymmotivation)?> at David Lloyd Clubs

0
@chrisrevolutionfitness

THE SNATCH 🏋🏻‍♂️ 🔸 Undoubtedly one of the most technically challenging lifts in strength training which can take years to perfect. I’m still working on it! 🔸 The benefits of the snatch are numerous: - Greater Rate of Force Development (Power) - Enhanced Proprioception (awareness of your body / limbs in space) - Improved Core Strength & Stability - Reduction in Injury Risk - Better Mobility / Flexibility - Enhanced Reflexes 🔸 Apologies for the poor resolution. My bad 🤗 🔸 #movement #strength #performance 🔸 #athlete #athletic #athleticdevelopment #athleticism #ballistic #ballistics #coach #coaching #edinburghcoach #edinburghfitness #edinburghperformance #edinburghpersonaltrainer #edinburghpersonaltraining #edinburghpt #exercise #fitness #fitnessadvice #fitnesscoach #fitnesstips #health #personaltraining #personaltrainer #performancetraining #pt #sport #sportsperformance

THE SNATCH 🏋🏻‍♂️ 🔸 Undoubtedly one of the most technically challenging lifts in strength training which can take years to perfect. I’m still working on it! 🔸 The benefits of the snatch are numerous: - Greater Rate of Force Development (Power) - Enhanced Proprioception (awareness of your body / limbs in space) - Improved Core Strength & Stability - Reduction in Injury Risk - Better Mobility / Flexibility - Enhanced Reflexes 🔸 Apologies for the poor resolution. My bad 🤗 🔸 #movement #strength #performance 🔸 #athlete #athletic #athleticdevelopment #athleticism #ballistic #ballistics #coach #coaching #edinburghcoach #edinburghfitness #edinburghperformance #edinburghpersonaltrainer #edinburghpersonaltraining #edinburghpt #exercise #fitness #fitnessadvice #fitnesscoach #fitnesstips #health #personaltraining #personaltrainer #performancetraining #pt #sport #sportsperformance)?> at Energy Gym

2
@william.hamilton.fightfit

Fight fit member Scott again hitting another PB this week 🙈 he has been totally flying with squats and is having no fear getting more weight on the bar 💪 As I said last week Scott started out doing 30kg for 15 reps this was on the 26th April and is now doing 90kg yep 90kg for 5 reps today 😁👌 Well done buddy keep it up your totally smashing it and so proud of how far you've come in such a short period of time 👏💪 #fightfit #personaltraining #edinburgh #bodybuilding #classicbodybuilding #summerbody #legday #leangains #squats #PB #edinburghpt #motivation #malefitness #gymnotivation #gymshark #instafit #quads #leggains #beleivetoachieve #clientprogress #uk #nabba #ukbff

Fight fit member Scott again hitting another PB this week 🙈 he has been totally flying with squats and is having no fear getting more weight on the bar 💪 As I said last week Scott started out doing 30kg for 15 reps this was on the 26th April and is now doing 90kg yep 90kg for 5 reps today 😁👌 Well done buddy keep it up your totally smashing it and so proud of how far you've come in such a short period of time 👏💪 #fightfit #personaltraining #edinburgh #bodybuilding #classicbodybuilding #summerbody #legday #leangains #squats #PB #edinburghpt #motivation #malefitness #gymnotivation #gymshark #instafit #quads #leggains #beleivetoachieve #clientprogress #uk #nabba #ukbff)?>

2
@daveballantinepersonaltraining

Back to basics - the ultimate health, fat loss, performance "hack".⠀⠀⠀⠀⠀⠀⠀⠀⠀ Getting 7-8 hours of good, uninterrupted sleep each night can boost all of the areas in the image above, as well as improve your performance in the gym which in turn boosts all those things even further. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ How many hours of sleep do you get? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #backtobasics #keepitsimple #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter

Back to basics - the ultimate health, fat loss, performance "hack".⠀⠀⠀⠀⠀⠀⠀⠀⠀ Getting 7-8 hours of good, uninterrupted sleep each night can boost all of the areas in the image above, as well as improve your performance in the gym which in turn boosts all those things even further. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ How many hours of sleep do you get? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #backtobasics #keepitsimple #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter)?>

3
@vick_cavefit

Dessert for breaky? 🙋🏼‍♀️ . Always searching for the best bowl of oats and @_brochan_ you’re onto a winner with this bowl of Pear Crumble yumminess 🤤 . Will be making the most of this place during my last few weeks as an Edinburgh south-sider!! . . . . . #CaveFit  #Edinburgh #EdinburghFitness #EdinburghPT #Healthy #Oats #Granola #Protein #InstaFood #HealthFoodie #EdinburghFood #Foodie #Nutrition #Fuel #Macros #Recipes #PersonalTraining #Coaching #WeightLoss #FatLoss  #Energy  #Motivate #Educate #Empower #Team #UA #UnderArmour

Dessert for breaky? 🙋🏼‍♀️ . Always searching for the best bowl of oats and @_brochan_ you’re onto a winner with this bowl of Pear Crumble yumminess 🤤 . Will be making the most of this place during my last few weeks as an Edinburgh south-sider!! . . . . . #CaveFit  #Edinburgh #EdinburghFitness #EdinburghPT #Healthy #Oats #Granola #Protein #InstaFood #HealthFoodie #EdinburghFood #Foodie #Nutrition #Fuel #Macros #Recipes #PersonalTraining #Coaching #WeightLoss #FatLoss  #Energy  #Motivate #Educate #Empower #Team #UA #UnderArmour)?>

3
@stuarttait

Trying to sort my bench press out! Been a very busy year for Scottish dynamo club and my PT business! Time to put a bit thought back into the powerlifting. Iv got a very short torso, so whilst benching I struggle keeping the glutes down during heavy sets. This then has a knock on affect to my 1rm • • • • • #powerlifting #sport #squat #benchpress #deadlift #strong #fitness #pt #scotland #personaltrainer #edinburghpt #sport #diet #fitfam #model #physique

Trying to sort my bench press out! Been a very busy year for Scottish dynamo club and my PT business! Time to put a bit thought back into the powerlifting. Iv got a very short torso, so whilst benching I struggle keeping the glutes down during heavy sets. This then has a knock on affect to my 1rm • • • • • #powerlifting #sport #squat #benchpress #deadlift #strong #fitness #pt #scotland #personaltrainer #edinburghpt #sport #diet #fitfam #model #physique)?>

2
@daveballantinepersonaltraining

Be more proactive. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have a plan, making (not finding) the time, then executing the plan.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Diet.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Plan your meals and any nights out, then do the shopping for what you need and prep your meat and veggies for the week, then it's easy to cook something up quickly, or reheat precooked meals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Being reactive here means not having a plan and picking something up on the way home from work when you're tired and hungry. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Training. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Schedule your training times into your diary. Have a plan to take you towards your goals, then have an awesome workout without having to worry about what to do when you get to the gym. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Being reactive means going in with no plan, being inconsistent and just doing some cardio and abs again. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ NEAT ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Get up a little earlier, walk all or some of the way to work. Or walk at lunch. Or walk home. But schedule it into your day somewhere to go for a walk. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Being reactive means rushing around in the morning and having no choice but to drive or bus yourself to work. Not only reducing NEAT calorie burn but probably increasing stress level due to traffic and making you more likely to reach for a sugary snack and a cuppa to deal with said stress.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have a plan, follow the plan, reach your goal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #bodycomposition #training #strength #onepercentbetter #trainingtip #fitness #exercise #practice #movement #gym #barbell #kettlebell #fit #strong #move #onepercentbetter #personaltraining #onlinept #trainerize #DBPT #edinburghpt

Be more proactive. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have a plan, making (not finding) the time, then executing the plan.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Diet.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Plan your meals and any nights out, then do the shopping for what you need and prep your meat and veggies for the week, then it's easy to cook something up quickly, or reheat precooked meals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Being reactive here means not having a plan and picking something up on the way home from work when you're tired and hungry. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Training. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Schedule your training times into your diary. Have a plan to take you towards your goals, then have an awesome workout without having to worry about what to do when you get to the gym. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Being reactive means going in with no plan, being inconsistent and just doing some cardio and abs again. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ NEAT ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Get up a little earlier, walk all or some of the way to work. Or walk at lunch. Or walk home. But schedule it into your day somewhere to go for a walk. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Being reactive means rushing around in the morning and having no choice but to drive or bus yourself to work. Not only reducing NEAT calorie burn but probably increasing stress level due to traffic and making you more likely to reach for a sugary snack and a cuppa to deal with said stress.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have a plan, follow the plan, reach your goal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #bodycomposition #training #strength #onepercentbetter #trainingtip #fitness #exercise #practice #movement #gym #barbell #kettlebell #fit #strong #move #onepercentbetter #personaltraining #onlinept #trainerize #DBPT #edinburghpt)?>

0
@william.hamilton.fightfit

Fight fit member Jane getting put through an Intense full body circuit here with some killer exercises . We done this after doing 30mins of runnng intervals 🏃‍♀️ For the circuits we kept it nice and simple 1minute each station and no resting until the full circuit was complete so all in all 4minutes of non stop exercise 💪 These kind of workout have massively improved Jane's fitness and helped with her core as she used to suffer sever lower back pain from working as taxi driver . The circuit was as follows : Prowler Medicine ball slams Leg raises Landmine squats Jane completed the full circuit 4 times 😁 #fightfit #personaltraining #edinburgh #bodybuilding #femalegymmotivation #beachbody #summerbody #highintensity #believetoachieve #ladysthatlift #femaleworkout #abs #prowler #fullworkout #circuit #edinburghpt #tonedfigure #abworkout #sweat

Fight fit member Jane getting put through an Intense full body circuit here with some killer exercises . We done this after doing 30mins of runnng intervals 🏃‍♀️ For the circuits we kept it nice and simple 1minute each station and no resting until the full circuit was complete so all in all 4minutes of non stop exercise 💪 These kind of workout have massively improved Jane's fitness and helped with her core as she used to suffer sever lower back pain from working as taxi driver . The circuit was as follows : Prowler Medicine ball slams Leg raises Landmine squats Jane completed the full circuit 4 times 😁 #fightfit #personaltraining #edinburgh #bodybuilding #femalegymmotivation #beachbody #summerbody #highintensity #believetoachieve #ladysthatlift #femaleworkout #abs #prowler #fullworkout #circuit #edinburghpt #tonedfigure #abworkout #sweat)?>

2
@streamlinepersonaltraining

Wednesday Mummies Fitness Class. These ladies smashed their workout and also nailed several burpees 😉

Wednesday Mummies Fitness Class. These ladies smashed their workout and also nailed several burpees 😉)?> at Colinton, Edinburgh, United Kingdom

2
@daveballantinepersonaltraining

How training benefits you beyond the gym.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We all know that training does wonderful things for us, from building lean mass, improving fitness, improving quality of life (since you can do more stuff more easily, particularly as you age) and all the rest. But beyond the gym it gives you plenty of other benefits too. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. It pushes you out of your comfort zone. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In a world where everything is made easy and comfort is king, getting out of your comfort zone can be a challenge. Getting into the gym for a new trainee can be a little daunting and to see real progress in the gym you need to push past comfort and actually challenge yourself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Challenging yourself physically and learning you can do more than you thought you could improves your ability to handle difficult situations and remain calm during times of higher stress, wherever that may be.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. It improves mental strength and your ability to focus. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pushing past your previous limits, maintaining focus and limiting negative self talk that pops into your head part way through a tough final set of squats carries over by improving your ability to push yourself through tougher times. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4. Exercise is a keystone habit. People who exercise regularly tend to be more likely to improve their eating habits, stop smoking, reduce alcohol consumption and look to improve other areas of their lives. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ All of the above and you'll look better naked too. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #training #technique #trainingtip #exercise #demo #strength #fitness #exercise #practice #movement #gym #barbell #kettlebell #fit #strong #move #onepercentbetter #personaltraining #onlinept #trainerize #DBPT #edinburghpt

How training benefits you beyond the gym.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We all know that training does wonderful things for us, from building lean mass, improving fitness, improving quality of life (since you can do more stuff more easily, particularly as you age) and all the rest. But beyond the gym it gives you plenty of other benefits too. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. It pushes you out of your comfort zone. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In a world where everything is made easy and comfort is king, getting out of your comfort zone can be a challenge. Getting into the gym for a new trainee can be a little daunting and to see real progress in the gym you need to push past comfort and actually challenge yourself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Challenging yourself physically and learning you can do more than you thought you could improves your ability to handle difficult situations and remain calm during times of higher stress, wherever that may be.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. It improves mental strength and your ability to focus. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pushing past your previous limits, maintaining focus and limiting negative self talk that pops into your head part way through a tough final set of squats carries over by improving your ability to push yourself through tougher times. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4. Exercise is a keystone habit. People who exercise regularly tend to be more likely to improve their eating habits, stop smoking, reduce alcohol consumption and look to improve other areas of their lives. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ All of the above and you'll look better naked too. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #training #technique #trainingtip #exercise #demo #strength #fitness #exercise #practice #movement #gym #barbell #kettlebell #fit #strong #move #onepercentbetter #personaltraining #onlinept #trainerize #DBPT #edinburghpt)?>

3
@lairdherriot

Sarah,Rosina Aitchison,Sophia Shao Wilcox,Emma Blaik,Rosina Aitchison,Moira and Catriona a Big well done for yesterday and today’s sessions.You rocked it.💪🏼 #deniselairdherriotpt #puregymofficial #puregymwaterfront #puregymedinburghwaterfront #puregympersonaltrainer #edinburghpt #edinburghgym #fitness #fitnessmotivation #lucozadesport #healthandfitness #health #workout #pt

Sarah,Rosina Aitchison,Sophia Shao Wilcox,Emma Blaik,Rosina Aitchison,Moira and Catriona a Big well done for yesterday and today’s sessions.You rocked it.💪🏼 #deniselairdherriotpt #puregymofficial #puregymwaterfront #puregymedinburghwaterfront #puregympersonaltrainer #edinburghpt #edinburghgym #fitness #fitnessmotivation #lucozadesport #healthandfitness #health #workout #pt)?> at PureGym Edinburgh Waterfront

1
@lairdherriot

A wee leg day today working on strengthening my dodgy knee.I left my favourite till last.Gotta love a leg press.Single leg presses,3 sets of 8 reps each leg.Just goes to show the difference of strength in each leg as I could have managed an extra 25% of weight in my left leg comfotably.This was the heaviest my dodgy knee could manage at the end of my session but onwards and upwards. #deniselairdherriotpt #puregymwaterfront #puregymedinburghwaterfront #puregympersonaltrainer #edinburghpt #rehabilitation #healthandfitness #fitnessmotivation #strength #progress #legday #fitness #workout

A wee leg day today working on strengthening my dodgy knee.I left my favourite till last.Gotta love a leg press.Single leg presses,3 sets of 8 reps each leg.Just goes to show the difference of strength in each leg as I could have managed an extra 25% of weight in my left leg comfotably.This was the heaviest my dodgy knee could manage at the end of my session but onwards and upwards. #deniselairdherriotpt #puregymwaterfront #puregymedinburghwaterfront #puregympersonaltrainer #edinburghpt #rehabilitation #healthandfitness #fitnessmotivation #strength #progress #legday #fitness #workout)?> at PureGym Edinburgh Waterfront

0
@daveballantinepersonaltraining

Back to basics - squats versus hinges.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lower body exercises can broadly be split into 2 groups, hip dominant/ hinge movements, and knee dominant/ squat movements. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's is important to recognise the differences and not let the morph into one for most instances, ( the trap bar deadlift can be a hybrid, but that's another post).⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Squats. (any squat variation)⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sit your butt down, not back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Keep your chest up and your weight on your whole foot with, maybe, a slight bias towards your heels. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your knees are allowed past your toes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hinges (deadlifts, rdls, pull throughs, swings)⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your pivot point is the top of your thigh where it meets your hip bones, not your low back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Maintain as neutral a low back position as you can. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Minimal knee bend with a vertical shin angle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Keep your squats squatty, and your hinges hingey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Two drills to help with finding better position are:⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Counterbalance squat - as you sit into your squat, extend your arms holding a light weight, this will allow you to sit down into the squat and find the right position for you, allow your toes to turn out a little if you feel more comfortable. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wall taps - set up a foot or so from a wall and initiate your hinge by pushing your butt back towards the wall. If you sit down too much you'll never reach it. Try to maintain a neutral spine and pivot at your hips. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #backtobasics #keepitsimple #squats #hiphinge #deadlift #kbswing #training #technique #trainingtip #exercise #demo #strength #fitness #exercise #practice #movement #gym #barbell #kettlebell #fit #strong #move #onepercentbetter #personaltraining #onlinept #trainerize #DBPT #edinburghpt

Back to basics - squats versus hinges.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lower body exercises can broadly be split into 2 groups, hip dominant/ hinge movements, and knee dominant/ squat movements. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's is important to recognise the differences and not let the morph into one for most instances, ( the trap bar deadlift can be a hybrid, but that's another post).⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Squats. (any squat variation)⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sit your butt down, not back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Keep your chest up and your weight on your whole foot with, maybe, a slight bias towards your heels. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your knees are allowed past your toes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hinges (deadlifts, rdls, pull throughs, swings)⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your pivot point is the top of your thigh where it meets your hip bones, not your low back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Maintain as neutral a low back position as you can. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Minimal knee bend with a vertical shin angle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Keep your squats squatty, and your hinges hingey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Two drills to help with finding better position are:⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Counterbalance squat - as you sit into your squat, extend your arms holding a light weight, this will allow you to sit down into the squat and find the right position for you, allow your toes to turn out a little if you feel more comfortable. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wall taps - set up a foot or so from a wall and initiate your hinge by pushing your butt back towards the wall. If you sit down too much you'll never reach it. Try to maintain a neutral spine and pivot at your hips. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #backtobasics #keepitsimple #squats #hiphinge #deadlift #kbswing #training #technique #trainingtip #exercise #demo #strength #fitness #exercise #practice #movement #gym #barbell #kettlebell #fit #strong #move #onepercentbetter #personaltraining #onlinept #trainerize #DBPT #edinburghpt)?>

2
@muscleplanfitness

If you're trying to build muscle, but are struggling to put on any size, it could be because you have no structure to your training. Head to www.muscleplanfitness.com and download your FREE 3-day hypertrophy split, this basic programme will cover you for your first 8 weeks of training! Once you've finished your 8 week send me a message and let me know how you got on! If you have any questions regarding the programme or anything you want to ask, drop me a DM! #hypertrophy #programme #exerciseprogramme #exercise #plan #fitness #muscle #gym #gymedinburgh #edinburgh #edinburghfitness #workout #workoutideas #workouttips #exercisetips #edinburghpt #personaltraineredinburgh #instafit #newjourney #firstday #muscleprogramme #muscleplanfitness

If you're trying to build muscle, but are struggling to put on any size, it could be because you have no structure to your training. Head to www.muscleplanfitness.com and download your FREE 3-day hypertrophy split, this basic programme will cover you for your first 8 weeks of training! Once you've finished your 8 week send me a message and let me know how you got on! If you have any questions regarding the programme or anything you want to ask, drop me a DM! #hypertrophy #programme #exerciseprogramme #exercise #plan #fitness #muscle #gym #gymedinburgh #edinburgh #edinburghfitness #workout #workoutideas #workouttips #exercisetips #edinburghpt #personaltraineredinburgh #instafit #newjourney #firstday #muscleprogramme #muscleplanfitness)?>

0
@crendallfitness

Smashing new PBs!! 💪🏻 ⠀⠀⠀⠀⠀⠀⠀⠀ Carol absolutely smashing it today with new personal bests in her squat and deadlift. 70kg in her squat adding 10kg to her previous record and 95kg in her deadlift adding a whopping 15kg from her previous record! 100kg moved off the ground, so we’ll have that no bother next time! ⠀⠀⠀⠀⠀⠀⠀⠀ #proudpt #goals #strength #progress #puregymofficial #edinburghpt #personaltraining #puregym #diet #weightloss #clientappreciation #plank #core # #Edinburgh #squats #squatbelowparallel #rippetoesquat #lowbar #highbar #strengthprogression #glutes #bodyweightsquat #gobletsquat #edinburghpersonaltraining #edinburghpt #1repmax #rpe10 #powerlifting #squatmax #deadliftmax #deadlift #squats

Smashing new PBs!! 💪🏻 ⠀⠀⠀⠀⠀⠀⠀⠀ Carol absolutely smashing it today with new personal bests in her squat and deadlift. 70kg in her squat adding 10kg to her previous record and 95kg in her deadlift adding a whopping 15kg from her previous record! 100kg moved off the ground, so we’ll have that no bother next time! ⠀⠀⠀⠀⠀⠀⠀⠀ #proudpt #goals #strength #progress #puregymofficial #edinburghpt #personaltraining #puregym #diet #weightloss #clientappreciation #plank #core # #Edinburgh #squats #squatbelowparallel #rippetoesquat #lowbar #highbar #strengthprogression #glutes #bodyweightsquat #gobletsquat #edinburghpersonaltraining #edinburghpt #1repmax #rpe10 #powerlifting #squatmax #deadliftmax #deadlift #squats)?> at The Fort, Edinburgh

4
@daveballantinepersonaltraining

7 habits of highly effective fat loss. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Be proactive - Have a plan, shop in advance for the food you need for the meal plan you have. Don't be reactive and shop hungry!⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Begin with the goal in mind - If you don't know where you want to get to, how will you get there? You need to have a clear understanding, first, of where you want to get to, and second, what steps are needed to get you there. Start at the end and work it back.⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. Put first things first - For fat loss these are calorie deficit, protein intake and resistance training. If you get these 3 right, the rest falls into place. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4. Think win win - diets that deprive you of most of the foods you love are doomed to eventual failure. By thinking of ways you can get most of what you need, and some of what you want, you increase adherence and are more easily able to maintain your results. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5. Seek first to understand - your habits. Then work out your triggers for those habits and hijack them to trigger new, better habits. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6. Synergise - learn to use the power of social support and if necessary, a coach to help you work on what you need help with and to help motivate and hold you accountable. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 7. Sharpen the saw - practice, practice, practice. Habits become stronger with repetition. Make them so strong you can handle any situation and stay on track towards your goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #7habits #7habitsofhighlyeffectivepeople #plan #goals #bigrocks #flexible #habits #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter

7 habits of highly effective fat loss. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Be proactive - Have a plan, shop in advance for the food you need for the meal plan you have. Don't be reactive and shop hungry!⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Begin with the goal in mind - If you don't know where you want to get to, how will you get there? You need to have a clear understanding, first, of where you want to get to, and second, what steps are needed to get you there. Start at the end and work it back.⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. Put first things first - For fat loss these are calorie deficit, protein intake and resistance training. If you get these 3 right, the rest falls into place. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4. Think win win - diets that deprive you of most of the foods you love are doomed to eventual failure. By thinking of ways you can get most of what you need, and some of what you want, you increase adherence and are more easily able to maintain your results. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5. Seek first to understand - your habits. Then work out your triggers for those habits and hijack them to trigger new, better habits. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6. Synergise - learn to use the power of social support and if necessary, a coach to help you work on what you need help with and to help motivate and hold you accountable. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 7. Sharpen the saw - practice, practice, practice. Habits become stronger with repetition. Make them so strong you can handle any situation and stay on track towards your goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #7habits #7habitsofhighlyeffectivepeople #plan #goals #bigrocks #flexible #habits #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter)?>

0
@kevgriggfitness

In order to get fitter, stronger, leaner or faster you must get out of your comfort zone. Push into levels where your body is struggling but still managing. You will ache, you will sweat, you will struggle to catch your breath but in the end it will be worth it. . . . . Message Kev now to find out more information about Kev Grigg Fitness services including; - Group/Class training - Group PT - One to One - Online training

In order to get fitter, stronger, leaner or faster you must get out of your comfort zone. Push into levels where your body is struggling but still managing. You will ache, you will sweat, you will struggle to catch your breath but in the end it will be worth it. . . . . Message Kev now to find out more information about Kev Grigg Fitness services including; - Group/Class training - Group PT - One to One - Online training)?>

2
@getsocialed

• Do you show your face on Facebook and Instagram? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ • People tend to Trust (thus higher chances of buying) more Brands and Companies that display human faces 👧🧔 expressions and interactions/communication 🗣️ than plain content 🗒️ like a logo with text or an informative picture/video. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #edinburghpersonaltrainers #edinburghpt #edinburghfitness #glasgowpt #glasgowpersonaltrainer #glasgowfitness #fitfamScotland #scottishfitfam

• Do you show your face on Facebook and Instagram? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ • People tend to Trust (thus higher chances of buying) more Brands and Companies that display human faces 👧🧔 expressions and interactions/communication 🗣️ than plain content 🗒️ like a logo with text or an informative picture/video. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #edinburghpersonaltrainers #edinburghpt #edinburghfitness #glasgowpt #glasgowpersonaltrainer #glasgowfitness #fitfamScotland #scottishfitfam)?> at Edinburgh, United Kingdom

0
@cdfitnesscoaching

I’m in the business of creating the best version of clients I can whilst teaching them the tools to be self sustainable with their movements and habits for life 🤙

I’m in the business of creating the best version of clients I can whilst teaching them the tools to be self sustainable with their movements and habits for life 🤙)?> at Craiglockhart

1
@getsocialed

❗Have you ever came across multiple Social Media profiles that feel the same 🤔 Identical or copied content 😐 Similar theme, filters, colours? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ • What works for Others, doesn't necessarily mean it's going to work for you. People value #authenticity - genuine communication between you (the Personal Trainer) and them (viewers/potential clients). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Our advice is to create, post, experiment. Figure out what works best for you, the type of content that expresses yourself to your ideal audience. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitnessindustry #contentcreation #edinburghpersonaltrainers #edinburghpt #edinburghfitness #glasgowpt #glasgowpersonaltrainer #glasgowfitness #fitfamScotland #scottishfitfam

❗Have you ever came across multiple Social Media profiles that feel the same 🤔 Identical or copied content 😐 Similar theme, filters, colours? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ • What works for Others, doesn't necessarily mean it's going to work for you. People value #authenticity - genuine communication between you (the Personal Trainer) and them (viewers/potential clients). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Our advice is to create, post, experiment. Figure out what works best for you, the type of content that expresses yourself to your ideal audience. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitnessindustry #contentcreation #edinburghpersonaltrainers #edinburghpt #edinburghfitness #glasgowpt #glasgowpersonaltrainer #glasgowfitness #fitfamScotland #scottishfitfam)?>

0
@thefitnessgrp

Final Week for our Edinburgh Group on their PT Diploma ☝️📚🙌 - All kitted our with their free TFG cropped hoodies and t-shirts as part of their Personal Training Diploma. - Good luck this week on the Practical Assessments - you will all do great 🙌😊 - #thefitnessgroup #edinburgh #edinburghlife #edinburghfitness #edinburghpt

Final Week for our Edinburgh Group on their PT Diploma ☝️📚🙌 - All kitted our with their free TFG cropped hoodies and t-shirts as part of their Personal Training Diploma. - Good luck this week on the Practical Assessments - you will all do great 🙌😊 - #thefitnessgroup #edinburgh #edinburghlife #edinburghfitness #edinburghpt)?> at PureGym Edinburgh Waterfront

0
@rg_personal_training

ABS 🔥 1. Hanging knee raise 4 x 10 2. Ab rollout 3 x 12 3. Reverse crunch 4 x 12 4. Exercise ball knee tuck 4 x 12 5. Cable crunch 3 x 12

ABS 🔥 1. Hanging knee raise 4 x 10 2. Ab rollout 3 x 12 3. Reverse crunch 4 x 12 4. Exercise ball knee tuck 4 x 12 5. Cable crunch 3 x 12)?> at Royal Commonwealth Pool

1
@kevgriggfitness

Online Client and long time KGF member Scott performed his first "Challenge workout" and aptly named it "Death by Treadmill" "Looking a wee bitty flushed after a challenge Kev set me. 10 deadlifts at half my bodyweight - no comments please I’m a bit emosh today - followed by a 500m run as fast as I could maintain. Repeat 10 times. Am burst! But was actually quite enjoyable. No name for the challenge so I’ve dubbed it Death By Treadmill." Scott has been going through some Knee and hamstring issues but has now finally been given an all clear and is getting some tough work in. He puts 100% into his workouts and always has a comical note to add on each on. Great effort Scott 💪😁 #onlinetraining #onlinecoaching #onlineclient #mondaymotivation #motivation #motivationmonday #fitnessmotivation #lifemotivation #nevergiveup #tryfailtryagain #facechallenges #facechallangesheadon #fitness #personaltrainer #personaltraining #personaltrainingstudio #PT #eastlothianpt #eastlothianpersonaltrainer #edinburghpersonaltrainer #edinburghpt #effort #hardwork #fitnessstudio #eastlothianfitness #fitnessclasses #eastlothianfitnessclasses #justlikethat

Online Client and long time KGF member Scott performed his first "Challenge workout" and aptly named it "Death by Treadmill" "Looking a wee bitty flushed after a challenge Kev set me. 10 deadlifts at half my bodyweight - no comments please I’m a bit emosh today - followed by a 500m run as fast as I could maintain. Repeat 10 times. Am burst! But was actually quite enjoyable. No name for the challenge so I’ve dubbed it Death By Treadmill." Scott has been going through some Knee and hamstring issues but has now finally been given an all clear and is getting some tough work in. He puts 100% into his workouts and always has a comical note to add on each on. Great effort Scott 💪😁 #onlinetraining #onlinecoaching #onlineclient #mondaymotivation #motivation #motivationmonday #fitnessmotivation #lifemotivation #nevergiveup #tryfailtryagain #facechallenges #facechallangesheadon #fitness #personaltrainer #personaltraining #personaltrainingstudio #PT #eastlothianpt #eastlothianpersonaltrainer #edinburghpersonaltrainer #edinburghpt #effort #hardwork #fitnessstudio #eastlothianfitness #fitnessclasses #eastlothianfitnessclasses #justlikethat)?>

1
@zwpersonaltraining

ITS MONDAY. LETS KICK SOME ASS. . . . . #mondaymotivation #exercise #wegotgoals #yougotthis #fitmum #fitfam #pt #edinburghpt

ITS MONDAY. LETS KICK SOME ASS. . . . . #mondaymotivation #exercise #wegotgoals #yougotthis #fitmum #fitfam #pt #edinburghpt)?>

0
@crendallfitness

🦵🏻Client Spotlight: Squat Progression🦵🏻 ⠀⠀⠀⠀⠀⠀⠀⠀ Nigel has been working with me for a couple of blocks now, we have continued to make small changes and improvements to his squat shown in the video. Nigel has progressed from body weight to barbell squats in a little over 2months. You can see a noticeable change in chest positioning from video 1-3. ⠀⠀⠀⠀⠀⠀⠀⠀ When it comes to squatting (or anything you want to get good at) practicing on a weekly basis is key, implement the necessary changes to make the lift more efficient and you’ll see the numbers flying up! Nigel is only at the start of his squatting journey and we still have a lot of work to do, this lift takes years to master, but I have every confidence in him that he’ll continue to progress. ⠀⠀⠀⠀⠀⠀⠀⠀ Keep up the good work Nigel 💪🏻 ⠀⠀⠀⠀⠀⠀⠀⠀ #proudpt #goals #strength #progress #puregymofficial #edinburghpt #personaltraining #puregym #diet #weightloss #clientappreciation #plank #core # #Edinburgh #squats #squatbelowparallel #rippetoesquat #lowbar #highbar #strengthprpgression #glutes #bodyweightsquat #gobletsquat #edinburghpersonaltraining #edinburghpt

🦵🏻Client Spotlight: Squat Progression🦵🏻 ⠀⠀⠀⠀⠀⠀⠀⠀ Nigel has been working with me for a couple of blocks now, we have continued to make small changes and improvements to his squat shown in the video. Nigel has progressed from body weight to barbell squats in a little over 2months. You can see a noticeable change in chest positioning from video 1-3. ⠀⠀⠀⠀⠀⠀⠀⠀ When it comes to squatting (or anything you want to get good at) practicing on a weekly basis is key, implement the necessary changes to make the lift more efficient and you’ll see the numbers flying up! Nigel is only at the start of his squatting journey and we still have a lot of work to do, this lift takes years to master, but I have every confidence in him that he’ll continue to progress. ⠀⠀⠀⠀⠀⠀⠀⠀ Keep up the good work Nigel 💪🏻 ⠀⠀⠀⠀⠀⠀⠀⠀ #proudpt #goals #strength #progress #puregymofficial #edinburghpt #personaltraining #puregym #diet #weightloss #clientappreciation #plank #core # #Edinburgh #squats #squatbelowparallel #rippetoesquat #lowbar #highbar #strengthprpgression #glutes #bodyweightsquat #gobletsquat #edinburghpersonaltraining #edinburghpt)?> at The Fort, Edinburgh

1
@daveballantinepersonaltraining

Back to basics - Calorie balance⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fat gain/loss and weight gain/loss are driven by calorie balance. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you consistently eat more than you need over a period of time, you will gain weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you consistently eat a little less than you need over time, then you will lose weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Whether the weight lost is predominantly from fat or a higher percentage of lean mass, is determined by protein intake and whether or not you lift weights with the goal of getting stronger and adding/ maintaining lean mass. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #backtobasics #keepitsimple #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter

Back to basics - Calorie balance⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fat gain/loss and weight gain/loss are driven by calorie balance. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you consistently eat more than you need over a period of time, you will gain weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you consistently eat a little less than you need over time, then you will lose weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Whether the weight lost is predominantly from fat or a higher percentage of lean mass, is determined by protein intake and whether or not you lift weights with the goal of getting stronger and adding/ maintaining lean mass. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #backtobasics #keepitsimple #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter)?>

0
@rolandoertelpt

One nutrition strategy that seems to be working really well with my clients is a a “Sunday Preparation”. A peaceful afternoon and evening at home can become one of your rituals for health. Chop veggies and store them in sealed glass jars. Bake your fish or other meat in the oven. Start your slow cooker midday and have a perfectly delicious meal oozing with flavour by the evening. Prepare for winning choices in the week. Simple. Easy when planned for. Happy Sunday!

One nutrition strategy that seems to be working really well with my clients is a a “Sunday Preparation”. A peaceful afternoon and evening at home can become one of your rituals for health. Chop veggies and store them in sealed glass jars. Bake your fish or other meat in the oven. Start your slow cooker midday and have a perfectly delicious meal oozing with flavour by the evening. Prepare for winning choices in the week. Simple. Easy when planned for. Happy Sunday!)?>

1
@optimumperformanceacademy

Who's excited for our L2/L3 #OPA Diploma in Personal Training, kicking off tomorrow at @BannatyneFalkirk? We certainly are... 💪⠀ ⠀ #edinphoto #edinburghpt #eastmidlands #derbyshire #trainer #fitlife #onlinetraining #functionaltraining #cardio #athlete #careerchange #sucess #motivation #fitfamily #gymmotivation

Who's excited for our L2/L3 #OPA Diploma in Personal Training, kicking off tomorrow at @BannatyneFalkirk? We certainly are... 💪⠀ ⠀ #edinphoto #edinburghpt #eastmidlands #derbyshire #trainer #fitlife #onlinetraining #functionaltraining #cardio #athlete #careerchange #sucess #motivation #fitfamily #gymmotivation)?>

0
@zwpersonaltraining

You know you have it made when your Saturday morning at work look like this. 😍 . . . Charlotte giving me an makeover while mummy hard at it exercising. 🤣💄💋 . . . Followed by a brilliant session with Charlotte tucker of piyo and some amazing mindfulness meditation from @directionscotland to finish off. . . . For more information on a bespoke programme made for you contact Zoey at @zwpersonaltraining via DM. #workgoals #amazingclients #saturdaymakeover #mummyfitness #personaltraining #edinburghpt #mumshelpingmums

You know you have it made when your Saturday morning at work look like this. 😍 . . . Charlotte giving me an makeover while mummy hard at it exercising. 🤣💄💋 . . . Followed by a brilliant session with Charlotte tucker of piyo and some amazing mindfulness meditation from @directionscotland to finish off. . . . For more information on a bespoke programme made for you contact Zoey at @zwpersonaltraining via DM. #workgoals #amazingclients #saturdaymakeover #mummyfitness #personaltraining #edinburghpt #mumshelpingmums)?> at South Queensferry

3
@streamlinepersonaltraining

Dad’s Your Just As Important... I may focus a lot on Mummies keeping healthy and fit for their family but daddies you are just as important. This post by @ssimonkennedy inspired me so just had to share it! If anything comes from my childhood it was the dads that would come out and play; kick a football around the park, play chase with us, take us swimming and go out for bike rides. So dad’s it might be worth having a think about your health and start looking after it or you may not be able to go and share all the fun activities with your children like your dad did with you! . . . . Repost from @ssimonkennedy using @RepostRegramApp - The boss! And the motivation to be a fitter and healthier Dad. It’s easy to get caught up in how we look or how we think we should look and I have definitely been bad for this in the past but my main goal now is being healthy and setting a good example to my son. As cheesy as it sounds we do only live once so we really do have to look after our health and our bodies.

Dad’s Your Just As Important... I may focus a lot on Mummies keeping healthy and fit for their family but daddies you are just as important. This post by @ssimonkennedy inspired me so just had to share it! If anything comes from my childhood it was the dads that would come out and play; kick a football around the park, play chase with us, take us swimming and go out for bike rides. So dad’s it might be worth having a think about your health and start looking after it or you may not be able to go and share all the fun activities with your children like your dad did with you! . . . . Repost from @ssimonkennedy using @RepostRegramApp - The boss! And the motivation to be a fitter and healthier Dad. It’s easy to get caught up in how we look or how we think we should look and I have definitely been bad for this in the past but my main goal now is being healthy and setting a good example to my son. As cheesy as it sounds we do only live once so we really do have to look after our health and our bodies.)?> at Edinburgh, United Kingdom

2
@rg_personal_training

Leg workout 🔥. Quads/Hams 1)Rdl : 4 x 12 2)Single leg leg press 4 x 10 3)Sumo dead 4 x 10 (7 on the last set + extra set of 5) 4)Leg ext (not in video) 3 x 15 5Leg curl (not in video) 4 x 10 6)Front squat 4 x 15

Leg workout 🔥. Quads/Hams 1)Rdl : 4 x 12 2)Single leg leg press 4 x 10 3)Sumo dead 4 x 10 (7 on the last set + extra set of 5) 4)Leg ext (not in video) 3 x 15 5Leg curl (not in video) 4 x 10 6)Front squat 4 x 15)?> at Royal Commonwealth Pool

1
@craig_stephens_pt

Client footage 💪🏼 . . Natalia smashing 50kg for 8 reps easily and controlled on barbell back squats. Her performance has been growing throughout the last few weeks in and out of our personal training sessions. We had a great leg day session following this (hope you can still walk Natalia 😅 ). . . Can’t wait to see her performance on some more compound lifts as we work towards her goals of increasing fitness levels while losing weight and strengthening core stability which is very important for progressing seriously in any weight lifting exercises. . . If interested in personal training get in touch via direct message or information in my bio. . . . . #puregymedinburgh #puregymfortkinnaird #personaltraining #edinburghpt #client #video #squats #barbell #legday #componentsoffitness #compoundexercises #balance #strength #corestability #training #fitness #motivation #positivemindset #lifestyle #changes #followthejourney #believethejourney

Client footage 💪🏼 . . Natalia smashing 50kg for 8 reps easily and controlled on barbell back squats. Her performance has been growing throughout the last few weeks in and out of our personal training sessions. We had a great leg day session following this (hope you can still walk Natalia 😅 ). . . Can’t wait to see her performance on some more compound lifts as we work towards her goals of increasing fitness levels while losing weight and strengthening core stability which is very important for progressing seriously in any weight lifting exercises. . . If interested in personal training get in touch via direct message or information in my bio. . . . . #puregymedinburgh #puregymfortkinnaird #personaltraining #edinburghpt #client #video #squats #barbell #legday #componentsoffitness #compoundexercises #balance #strength #corestability #training #fitness #motivation #positivemindset #lifestyle #changes #followthejourney #believethejourney)?>

3
@daveballantinepersonaltraining

Back to basics!⠀⠀⠀⠀⠀⠀⠀⠀⠀ Throughout this month I'll be posting a series of back to basic posts covering all you need to know about nutrition, training and recovery to help you get started in your fitness journey, or clear up any confusion that you might have on any of the topics. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This first post is all about macros. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Macronutrients are the 3 main nutrient types that your body needs in large amounts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Protein is made up of amino acids and they are the building blocks you need for growth and repair/recovery of your muscles and other tissues. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Most foods contain some of the amino acids you need, but larger quantities are found in animal sources such as meat and fish. If you follow a plant based diet, you need a wide variety of foods and may benefit from a protein supplement. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fat is an energy dense nutrient, packing just over double the calories that protein and carbs do, but this isn't a reason to avoid it. Fat is necessary for the storage of fat soluble vitamins and plays a vital role in a number of functions. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Carbohydrates are your body's immediate fuel source, and your body's preferred fuel for higher intensity activities. During digestion carbs are broken down into smaller unit and replenish muscle glycogen stores, liver glycogen and any left over that isn't used for metabolism or activity is stored as fat for future use. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #backtobasics #keepitsimple #macros #nutrition #protein #fat #carbs #wholefoods #energy #recovery #growth #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter

Back to basics!⠀⠀⠀⠀⠀⠀⠀⠀⠀ Throughout this month I'll be posting a series of back to basic posts covering all you need to know about nutrition, training and recovery to help you get started in your fitness journey, or clear up any confusion that you might have on any of the topics. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This first post is all about macros. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Macronutrients are the 3 main nutrient types that your body needs in large amounts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Protein is made up of amino acids and they are the building blocks you need for growth and repair/recovery of your muscles and other tissues. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Most foods contain some of the amino acids you need, but larger quantities are found in animal sources such as meat and fish. If you follow a plant based diet, you need a wide variety of foods and may benefit from a protein supplement. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fat is an energy dense nutrient, packing just over double the calories that protein and carbs do, but this isn't a reason to avoid it. Fat is necessary for the storage of fat soluble vitamins and plays a vital role in a number of functions. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Carbohydrates are your body's immediate fuel source, and your body's preferred fuel for higher intensity activities. During digestion carbs are broken down into smaller unit and replenish muscle glycogen stores, liver glycogen and any left over that isn't used for metabolism or activity is stored as fat for future use. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #backtobasics #keepitsimple #macros #nutrition #protein #fat #carbs #wholefoods #energy #recovery #growth #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter)?>

5
@silverfoxfitnesspt

Friday night run club completed Well done to all the guys who came and took part in this weeks challenge. 4.1 miles complete , Avg pace 10 mins a mile . Next week can we go further 😀 Have a good weekend guys Remember this Sunday 9am Burn It 10 am Circuits See you all bright and early 🏋️‍♂️🦊💯 #puregymefk. #outdoorrun. #10k. #5k. #cardiotraining. #personaltraining. #edinburghpt. #butnit. #circuits. #weightloss. #nutrition. #summerbody.

Friday night run club completed Well done to all the guys who came and took part in this weeks challenge. 4.1 miles complete , Avg pace 10 mins a mile . Next week can we go further 😀 Have a good weekend guys Remember this Sunday 9am Burn It 10 am Circuits See you all bright and early 🏋️‍♂️🦊💯 #puregymefk. #outdoorrun. #10k. #5k. #cardiotraining. #personaltraining. #edinburghpt. #butnit. #circuits. #weightloss. #nutrition. #summerbody.)?> at The Fort, Edinburgh

1
@streamlinepersonaltraining

The rain had stopped so these two mummies wanted to come out to play this morning!! Well done ladies, great effort from you both you smashed the workout!! 💪🏻👏🏻

The rain had stopped so these two mummies wanted to come out to play this morning!! Well done ladies, great effort from you both you smashed the workout!! 💪🏻👏🏻)?> at Spylaw Park

1
@daveballantinepersonaltraining

In a shocking new study in the BMJ, researchers followed Spanish University graduates over a15 year period and discovered that those reading ultra processed foods regularly had a 62% higher risk of all cause mortality than those eating a mostly minimally processed diet. But then again, you don't need a study to tell you this do you? Building your diet around mostly protein, veggies and fruit, with the occasional treat is where you need to be for the best outcomes in health, performance and body composition. But you know this already. Link to study us here - https://www.bmj.com/content/365/bmj.l1949 #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter

In a shocking new study in the BMJ, researchers followed Spanish University graduates over a15 year period and discovered that those reading ultra processed foods regularly had a 62% higher risk of all cause mortality than those eating a mostly minimally processed diet. But then again, you don't need a study to tell you this do you? Building your diet around mostly protein, veggies and fruit, with the occasional treat is where you need to be for the best outcomes in health, performance and body composition. But you know this already. Link to study us here - https://www.bmj.com/content/365/bmj.l1949 #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter)?>

4
@lairdherriot

The end of a five hour silent shift.I volunteered to spend my whole shift in silence (hence the tape over my mouth).Five hours of peace for my work colleagues and the members.Don’t say I’m not good to you.😂Massive Thank you to everyone who came and supported us with this great cause for Mental Health UK.Thank you for sponsoring me and your donations.Much appreciated. #deniselairdherriotpt #puregym #mentalhealthuk #puregympersonaltrainer #pt #charity #puregymwaterfront #puregymedinburghwaterfront #fitness #edinburghpt #bringinit #motivation #healthandfitness #goodcause

The end of a five hour silent shift.I volunteered to spend my whole shift in silence (hence the tape over my mouth).Five hours of peace for my work colleagues and the members.Don’t say I’m not good to you.😂Massive Thank you to everyone who came and supported us with this great cause for Mental Health UK.Thank you for sponsoring me and your donations.Much appreciated. #deniselairdherriotpt #puregym #mentalhealthuk #puregympersonaltrainer #pt #charity #puregymwaterfront #puregymedinburghwaterfront #fitness #edinburghpt #bringinit #motivation #healthandfitness #goodcause)?> at PureGym Edinburgh Waterfront

5
@lairdherriot

A few photos from tonight.I volunteered to spend my whole shift in silence (hence the tape over my mouth).Five hours of peace and quiet,even my classes were silent.Pure Gym Waterfront will never be the same again.😂Massive Thank you to everyone who came and supported us with this great cause for Mental Health UK.Thank you for sponsoring me and your donations.Much appreciated. #deniselairdherriotpt #puregym #mentalhealthuk #puregymwaterfront #puregymedinburghwaterfront #puregympersonaltrainer #healthandfitness #fitness #pt #edinburghpt #edinburghgym #charity #goodcause #fitnessfun #bringingit #motivation

A few photos from tonight.I volunteered to spend my whole shift in silence (hence the tape over my mouth).Five hours of peace and quiet,even my classes were silent.Pure Gym Waterfront will never be the same again.😂Massive Thank you to everyone who came and supported us with this great cause for Mental Health UK.Thank you for sponsoring me and your donations.Much appreciated. #deniselairdherriotpt #puregym #mentalhealthuk #puregymwaterfront #puregymedinburghwaterfront #puregympersonaltrainer #healthandfitness #fitness #pt #edinburghpt #edinburghgym #charity #goodcause #fitnessfun #bringingit #motivation)?> at PureGym Edinburgh Waterfront

6
@chrisrevolutionfitness

GET DISTANCE! 🔸 Lateral skaters are a superb plyometric exercise that have the potential to develop power output, change of direction, lateral movement, stability and mobilty... However, you will not experience any of these benefits if your skaters look anything like this 👆🏻🙄 🔸 Instead of performing tiny hops that do very little apart from raising your heart rate, try to cover a large distance with each leap, keep low in the landing and focus on being in contact with the ground for as short a time period as possible. 🔸 Swipe for a demonstration and slow-mo ⏩ 🔸 #movement #strength #performance 🔸 #athlete #athletic #athleticdevelopment #athleticism #ballistic #ballistics #coach #coaching #edinburghcoach #edinburghfitness #edinburghperformance #edinburghpersonaltrainer #edinburghpersonaltraining #edinburghpt #exercise #fitness #fitnessadvice #fitnesscoach #fitnesstips #health #personaltraining #personaltrainer #performancetraining #pt #sport #sportsperformance

GET DISTANCE! 🔸 Lateral skaters are a superb plyometric exercise that have the potential to develop power output, change of direction, lateral movement, stability and mobilty... However, you will not experience any of these benefits if your skaters look anything like this 👆🏻🙄 🔸 Instead of performing tiny hops that do very little apart from raising your heart rate, try to cover a large distance with each leap, keep low in the landing and focus on being in contact with the ground for as short a time period as possible. 🔸 Swipe for a demonstration and slow-mo ⏩ 🔸 #movement #strength #performance 🔸 #athlete #athletic #athleticdevelopment #athleticism #ballistic #ballistics #coach #coaching #edinburghcoach #edinburghfitness #edinburghperformance #edinburghpersonaltrainer #edinburghpersonaltraining #edinburghpt #exercise #fitness #fitnessadvice #fitnesscoach #fitnesstips #health #personaltraining #personaltrainer #performancetraining #pt #sport #sportsperformance)?> at Meggetland Sports Complex

4
@daveballantinepersonaltraining

Save this for later. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Training at home can be simple and still effective for many people. Assuming you have no equipment then you there are a huge number of options to pick from, so I've kept things simple, and given progressions and regressions for each to give you options. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Perform each exercise for 20-40s, resting for the rest of the minute before moving to the next one. At the end of the circuit, rest 1-2 minutes and repeat for 3 to 6 rounds. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Focus on good technique, moving as quickly as you can control and use the most appropriate variation for your ability. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And yes, I've cheated by using a band, but it's my circuit and I can do what I want to! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #homeworkout #circuit #bodyweight #options #simple #effective #fit #strong #training #technique #trainingtip #exercise #demo #strength #fitness #exercise #practice #movement #gym #barbell #kettlebell #fit #strong #move #onepercentbetter #personaltraining #onlinept #trainerize #DBPT #edinburghpt

Save this for later. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Training at home can be simple and still effective for many people. Assuming you have no equipment then you there are a huge number of options to pick from, so I've kept things simple, and given progressions and regressions for each to give you options. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Perform each exercise for 20-40s, resting for the rest of the minute before moving to the next one. At the end of the circuit, rest 1-2 minutes and repeat for 3 to 6 rounds. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Focus on good technique, moving as quickly as you can control and use the most appropriate variation for your ability. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And yes, I've cheated by using a band, but it's my circuit and I can do what I want to! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #homeworkout #circuit #bodyweight #options #simple #effective #fit #strong #training #technique #trainingtip #exercise #demo #strength #fitness #exercise #practice #movement #gym #barbell #kettlebell #fit #strong #move #onepercentbetter #personaltraining #onlinept #trainerize #DBPT #edinburghpt)?>

5
@optimumperformanceacademy

⚠️ Please be aware that our June intake L2/L3 Personal Training Diploma has changed venue to @BannatyneFalkirk! If you have any questions about the venue change, please don't hesitate to get in touch ASAP - either via #DirectMessage or by eMail! ⠀ ⠀ In other news... less than 7 days to go! Who's excited? ⚡️⠀ ⠀ #edinphoto #edinburghpt #eastmidlands #derbyshire #trainer #fitlife #onlinetraining #functionaltraining #cardio #athlete #careerchange #sucess #motivation #fitfamily #gymmotivation

⚠️ Please be aware that our June intake L2/L3 Personal Training Diploma has changed venue to @BannatyneFalkirk! If you have any questions about the venue change, please don't hesitate to get in touch ASAP - either via #DirectMessage or by eMail! ⠀ ⠀ In other news... less than 7 days to go! Who's excited? ⚡️⠀ ⠀ #edinphoto #edinburghpt #eastmidlands #derbyshire #trainer #fitlife #onlinetraining #functionaltraining #cardio #athlete #careerchange #sucess #motivation #fitfamily #gymmotivation)?>

1
@insideout.pt

It was beautifully sunny day on Saturday so we stepped out into the fresh air to hit some pads. We are so lucky to have such a gorgeous space on our doorstep. 😁👌 #Edinburghpersonaltraining #edinburghlifestyle #grouppersonaltraining #grouptraining #grangeloan #carltoncricketclub #arthursseat #boxing #boxingtraining #fitnessfriends #funfitness #edinburghlifestyle #edinburghcommunity #EdinburghPT #edinbugh #Insideoutpersonaltraining #insideoutpt #Instafit

It was beautifully sunny day on Saturday so we stepped out into the fresh air to hit some pads. We are so lucky to have such a gorgeous space on our doorstep. 😁👌 #Edinburghpersonaltraining #edinburghlifestyle #grouppersonaltraining #grouptraining #grangeloan #carltoncricketclub #arthursseat #boxing #boxingtraining #fitnessfriends #funfitness #edinburghlifestyle #edinburghcommunity #EdinburghPT #edinbugh #Insideoutpersonaltraining #insideoutpt #Instafit)?>

0
@daveballantinepersonaltraining

Holding on to as much muscle as you can while losing fat is important to get the "toned" look you want. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Weight loss is easy, a crash diet for a couple of weeks and the weight fall off. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fat loss though, needs a little more thought. And fat loss is what you want to go after if you want to keep the results you get. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Avoid large calorie deficits. Progress might be slower with a more moderate calorie drop, but it's more manageable in the long run and you save more of your lean mass. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Increase your protein intake. Getting more than about 20g per serving, regularly throughout the day, helps trigger muscle protein synthesis and helps you repair and build muscle tissue. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. Sleep more. Comparing subjects who had > 8 hours of sleep with those getting <6 hours per night, a greater degree of fat loss happened in the high sleep group. It should be noted that calories were matched and weight loss was the same in both groups, but the high sleep group saved significantly more muscle and lost more fat than the tired group.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4. Train for strength. This does many many wonderful things for you, not least building and maintaining more muscle mass. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Plus, lifting heavy and being strong is cool. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #getstronger #liftweights #strrength #training #fitness #sleep #protein #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter

Holding on to as much muscle as you can while losing fat is important to get the "toned" look you want. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Weight loss is easy, a crash diet for a couple of weeks and the weight fall off. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fat loss though, needs a little more thought. And fat loss is what you want to go after if you want to keep the results you get. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Avoid large calorie deficits. Progress might be slower with a more moderate calorie drop, but it's more manageable in the long run and you save more of your lean mass. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Increase your protein intake. Getting more than about 20g per serving, regularly throughout the day, helps trigger muscle protein synthesis and helps you repair and build muscle tissue. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. Sleep more. Comparing subjects who had > 8 hours of sleep with those getting <6 hours per night, a greater degree of fat loss happened in the high sleep group. It should be noted that calories were matched and weight loss was the same in both groups, but the high sleep group saved significantly more muscle and lost more fat than the tired group.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4. Train for strength. This does many many wonderful things for you, not least building and maintaining more muscle mass. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Plus, lifting heavy and being strong is cool. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #getstronger #liftweights #strrength #training #fitness #sleep #protein #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter)?>

3
@zwpersonaltraining

Exercising his words today. That grumpy face gets me every time 😂🤣 . . . . #toddler #training #learningwords #grumpyface #toocute #exercise #pt #edinburghpt

Exercising his words today. That grumpy face gets me every time 😂🤣 . . . . #toddler #training #learningwords #grumpyface #toocute #exercise #pt #edinburghpt)?>

1
@william.hamilton.fightfit

Fight fit member jenni smashing through squats for today's session 🦵💥 Absolutely delighted with her getting 60kg for 8 good reps and that was with her lower back feeling tight today but she still powered through and cant wait to try and get 70kg up soon . Well done Jennie keep up the great work 😁👍 #fightfit #personaltraining #edinburgh #bodybuilding #legday #leangains #ladysthatlift #femalegymmotivation #beachbody #summerbody #strentghtraining #uk #usa #gymshark #instafit #fitness #squats #squattillyoudrop #lightweightbaby #beleivetoachieve #achievinggoals #transformation #edinburghPT #tonedfigure #fitnessworkout

Fight fit member jenni smashing through squats for today's session 🦵💥 Absolutely delighted with her getting 60kg for 8 good reps and that was with her lower back feeling tight today but she still powered through and cant wait to try and get 70kg up soon . Well done Jennie keep up the great work 😁👍 #fightfit #personaltraining #edinburgh #bodybuilding #legday #leangains #ladysthatlift #femalegymmotivation #beachbody #summerbody #strentghtraining #uk #usa #gymshark #instafit #fitness #squats #squattillyoudrop #lightweightbaby #beleivetoachieve #achievinggoals #transformation #edinburghPT #tonedfigure #fitnessworkout)?>

2
@daveballantinepersonaltraining

It's tempting to think of fat loss and training as all or nothing, as black or white. You're either on or off. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But this way of thinking can only lead to problems in the long run. You can't sustain an all out approach long term, and trying to can lead to disordered eating patterns and physical and mental fatigue. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instead of trying to eat perfectly all of the time, develop habits that allow you some flexibilty in your diet and still lead to the changes you want to see. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instead of thinking you have to go hard in training everyday, find an approach you enjoy and match the intensity of training to what your life allows. As life stresses increase, training becomes more moderate, when life stresses decrease, training can ramp up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This approach helps you maintain long term results and continuous improvement, rather than constant fluctuations in weight, body fat and happiness that the all or nothing approach brings.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember that it is the average of what you do over the long haul that determines your results, not going hard for 2 weeks then crashing out.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter

It's tempting to think of fat loss and training as all or nothing, as black or white. You're either on or off. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But this way of thinking can only lead to problems in the long run. You can't sustain an all out approach long term, and trying to can lead to disordered eating patterns and physical and mental fatigue. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instead of trying to eat perfectly all of the time, develop habits that allow you some flexibilty in your diet and still lead to the changes you want to see. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instead of thinking you have to go hard in training everyday, find an approach you enjoy and match the intensity of training to what your life allows. As life stresses increase, training becomes more moderate, when life stresses decrease, training can ramp up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This approach helps you maintain long term results and continuous improvement, rather than constant fluctuations in weight, body fat and happiness that the all or nothing approach brings.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember that it is the average of what you do over the long haul that determines your results, not going hard for 2 weeks then crashing out.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter)?>

6
@silverfoxfitnesspt

The boys of Pure Gym Fort Kinnaird have agreed to leg waxing in aid to raise money for Mental Health UK! 😬❤️(Including me lol ) Please sponsor them below by donating via the link 😂🙌🏻 https://www.justgiving.com/fundraising/puregymedinburghfortkinnaird. #edinburghpt #edinburghpt #puregymefk

The boys of Pure Gym Fort Kinnaird have agreed to leg waxing in aid to raise money for Mental Health UK! 😬❤️(Including me lol ) Please sponsor them below by donating via the link 😂🙌🏻 https://www.justgiving.com/fundraising/puregymedinburghfortkinnaird. #edinburghpt #edinburghpt #puregymefk)?>

0
@daveballantinepersonaltraining

Set your goal and forget it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The aim isn't fat loss, not really. The real aim is to create the habits and lifestyle that someone your target weight/ body shape has in order to maintain your results forever. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That means finding a training style that allows you to focus on getting stronger and adding/ maintaining muscle mass. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It means walking more every day, and making movement part of your day to day life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It means building meals around protein and veggies most of the time. (Don't worry, there's always a little room for doughnuts or ice cream now and again.)⠀⠀⠀⠀⠀⠀⠀⠀⠀ It means learning to tune into and trust your body's hunger and fullness cues. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It means drinking zero cal drinks most of the time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It also means building bedtime and morning rituals and getting 7-8 hours of good sleep most nights. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you put your focus and effort into building these habits into your life I promise you will never have to worry about fat loss again. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #iifym #flexibledieting #nutrition #weightlosstips #weightloss #fatloss #fatlosstips #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter

Set your goal and forget it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The aim isn't fat loss, not really. The real aim is to create the habits and lifestyle that someone your target weight/ body shape has in order to maintain your results forever. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That means finding a training style that allows you to focus on getting stronger and adding/ maintaining muscle mass. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It means walking more every day, and making movement part of your day to day life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It means building meals around protein and veggies most of the time. (Don't worry, there's always a little room for doughnuts or ice cream now and again.)⠀⠀⠀⠀⠀⠀⠀⠀⠀ It means learning to tune into and trust your body's hunger and fullness cues. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It means drinking zero cal drinks most of the time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It also means building bedtime and morning rituals and getting 7-8 hours of good sleep most nights. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you put your focus and effort into building these habits into your life I promise you will never have to worry about fat loss again. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #iifym #flexibledieting #nutrition #weightlosstips #weightloss #fatloss #fatlosstips #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter)?>

10
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