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@streamlinepersonaltraining

Day 14 here we go...... 20 Explosive jumping jacks. Personally I do think this is a challenge!! If you find doing these no problem then would love to here this, please comment below. Enjoy πŸ˜‰ at Edinburgh, United Kingdom

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@clanfitedinburgh

The girls working on becoming GAINdeer. πŸ’ͺ🏽🦌 If something goes wrong with one of the sleigh pullers they will be ready to jump in and save the day! πŸŽ…

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@sanieldcott

@jasonprounicyclist and I have been busy rummaging in Santa's sack to bring you some festive lolz. πŸŽ… Here's a wee sneak preview of our DJFTF GAINdeer episode. Making its way to you soon to keep you lolling over the festive period! πŸ›·

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@streamlinepersonaltraining

Today you are halfway through the Advent Challenge guys, well done!!! We are smashing Day 13 with 40 Squats - if you have weights then why not challenge yourself more and use them! * if 40 squats not enough then do a extra 40 πŸ˜‰ at Edinburgh, United Kingdom

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@daveballantinepersonaltraining

I do like a trap bar deadlift, but not every gym has one and occasionally I find that the handles are too far apart for shorter clients, meaning they have to hold their arms out further from their bodies and their rotator cuffs take a kicking. Not great for healthy happy shoulders!β €β €β €β €β €β €β €β €β € The same position and movement can be gotten from KBs (shown) or DBs set up on blocks to give the same starting position as the TBDL. β €β €β €β €β €β €β €β €β € You may need a slightly narrower stance to make sure the weights stay below your shoulders, but you can maintain a neutral, palms in, hand position throughout. β €β €β €β €β €β €β €β €β € This option is really only great for beginners, as the loads will be limited by the size of KB/DB you have access to, but is good for higher reps and learning technique. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € Give it a try and let me know how you get on.β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € #training #technique #trainingtip #exercise #demo #strength #fitness #exercise #practice #movement #gym #barbell #kettlebell #fit #strong #move #onepercentbetter #personaltraining #onlinept #trainerize #DBPT #edinburghptβ €β €β €β €β €β €β €β €β € #deadlift #trapbardeadlift #trapbar #hexbar #kettlebell #dumbbell β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € Sent via @planoly #planoly

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@clanfitedinburgh

These two killed it today, well done girls! Great seeing them both get some new PBS on their deadlifts. πŸ’ͺ🏽 It's really important to be strong both mentally and physically. Regular exercise helps deal with stress in your day to day life and keep you focused. πŸ˜€ Training with the Clan gives you a group of people who become great friends and a support network. πŸ‘―β€β™€οΈ If you you would like to find out more get in touch to #jointheclan

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@streamlinepersonaltraining

Day 12 - 20 Hot Hands. If you do not know what Hot Hands are then get into a Plank position on your hands, hands inline with shoulders and your lifting one hand up towards your shoulder then the other hand. Key is to keep your core still whilst you lift yours hand. If struggle to do it on toes then drop onto your knees. *if one round is too easy then do it 3 times with a rest in between sets πŸ˜‰ at Edinburgh, United Kingdom

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@streamlinepersonaltraining

Today I am 7 months postnatal and couldn’t be happier with my progress on getting my body and fitness back to pre baby. It’s been 2 months since I had the all go from @physiomummyed that my diastasis recti gap had closed and my pelvic floor muscles were strong and I had the all go to start picking up my exercise intensity. Due to life being manic with being a mummy now, being back to work and my energy levels not has high as they use to be my health and fitness regime is no where as it was before falling pregnant, I don’t have set schedule each week I just do what I can when I can and when it comes to what I put in my mouth depends on what mood I’m in! The way my body is right now just shows that even if you try and do a little exercise each week and have a good balance in your diet you can lose the postnatal weight if you want to. at Edinburgh, United Kingdom

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@streamlinepersonaltraining

Day 11 - let’s take a seat for a 1 minute Wall sit. Pick a wall with a good view to look at for it make help take your mind of the pain. *If 1 minute was not challenging enough then do it again πŸ˜‰ at Edinburgh, United Kingdom

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@daveballantinepersonaltraining

We tend to think that if some is good, more must be better, but more often than not, it doesn't work out quite that way. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € For optimum muscle growth around 2.2g/kg of bodyweight seems to be the optimum amount, beyond which there is no significant increase in muscle mass. There may be an argument that eating a higher percentage of protein in your diet may be beneficial for fat loss due to the higher TEF and satiety as well as reducing the intake of carbs and fats, but total calories and individual preferences for make up of those calories are still the over riding factors. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € Walking has shown massive benefits for fat loss, physical and mental health, sleep quality and more, but individual differences mean there is no concrete number that you have to attain. In one study, 15 minutes showed no difference to 30minutes of walking for fat loss. What mattered most was adherence to a regular walking schedule. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € Training 3-5 times a week works well for most people, giving enough training stimulus and still allowing for adequate recovery. The problem with training more is that recovery is compromised, particularly if you have work and family commitments that need taken care of. If you find progress stalling and you're constantly tired, you need to readdress training volume and recovery.β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € Getting enough sleep is one of the major keys to health and fitness, with 7-8 hours being shown to be the right amount for most people. Going over this amount regularly has been linked with many of the same health risks as sleeping too little, including heart disease, metabolic problems such as diabetes and obesity, and cognitive issues including difficulty with memory.β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € As always, the answer you're looking for is somewhere in the boring, reasonable middle. β €β €β €β €β €β €β €β €β € #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #walking #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercent β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € Sent via @planoly #planoly

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@clanfitedinburgh

Great session today team! Loads of laughing amongst the hard work! πŸ˜‹ It's great to see how a positive environment can help motivate people. Today, one of the team commented, "normally I would have stayed in my bed because of the weather, but I'm up and happy to be here!". πŸ’ͺ🏻 Surround yourself with good people and there will be enough motivation to get you through the tough days. #jointheclan

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@kevgriggfitness

December 9th and 10th ➑️Having a good support network and food shopping hacks to keep you on track⬅️ What is a support network? A support network is your friends, your family, your co-workers etc. A good support network involves the same people but they actually help you physically and mentally to keep going. A good supporter is someone who will not ask you if you'd like to go get a McDonald's at lunch when they know you have prepped food to keep you on track on your weight loss. A good supporter is someone who will tell you off for trying to skip a day at the gym or try to postpone. Instead they will remind you what and why you are doing what you are doing and push you to keep going. Be careful of some of your networkers as they are may say they want you to do well but in life people generally don't enjoy seeing others doing better than they are. Make sure your network is filled with the right people supporting you. This doesn't mean stop talking to friends if they'd rather go out for a food and a drink instead training and eating healthy. It means that if you ever get feelings like wanting to quit or you're craving a whole box of Oreos or whatever you have someone to turn to and talk to to keep you on track. As a KGF member you have access to the private KGF facebook group for community and support from people who are all on the same journey as you. ➑️When is the best time to go food shopping and how to⬅️ head over to KGF facebook page for the full post! #personaltrainer #pt #edinburghpersonaltrainer #edinburghpt #fitness #edinburghfitness #fitnessclass #edinburghfitnessclass #weightlossjourney #weightloss #christmasweightloss

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@lairdherriot

KEEP HYDRATED.ITS GOOD FOR YOUR ELF. Remember that when your exercising you need to drink more water.If your not too keen on the taste of water try adding some fruit or slices of cucumber to ice cold water or try a Twinings cold infuse teabag.My Favourite is rose lemonade. #deniselairdherriotpt #puregymwaterfront #edinburghpt #puregym #elfontheshelf #twiningscoldinfuse at PureGym Edinburgh Waterfront

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@lairdherriot

ITS IMPORTANT TO EXERCISE EACH DAY TO HELP KEEP ELFY. I want to apologise to my clients in advance for this weeks programmes as I had a little help from this guy.Don’t day I didn’t warn you. #deniselairdherriotpt #puregymwaterfront #puregym #edinburghpt #elfontheshelf at PureGym Edinburgh Waterfront

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@lairdherriot

ELFY BODY ELFY MIND. Stretching is an important part of your warm up and cooldown.Dynamic Stretches are moving stretches used before your workout and Static stretches should be held for around 20secs at the end of your workout.Stretching helps prepare the muscles for the workout to come,help towards preventing injury and can also be used as a relaxation technique at the end of your workout. #deniselairdherriotpt #puregymwaterfront #puregym #edinburghpt #elfontheshelf at PureGym Edinburgh Waterfront

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@lairdherriot

ELF AND SAFETY NOTICE. Remember when performing any exercise it is important that you perform each exercise safely and correctly.Adopt the correct position for each exercise and don’t overload the weights.misuse of equipment and poor technique can result in injury.Had to correct this wee fella quite a few times today for poor technique,slamming the weights and mucking around with the safety clips.Certainly one for Santa’s naughty list.Bad Elf. #deniselairdherriotpt #puregymwaterfront #edinburghpt #puregym #elfontheshelf #badelf at PureGym Edinburgh Waterfront

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@daveballantinepersonaltraining

The expectation of 0.5-1kg weight loss per week often sets people up for disappointment when it doesn't happen each and every week like clockwork. β €β €β €β €β €β €β €β €β € What actually matters is the long term change in weight/ inches. β €β €β €β €β €β €β €β €β € Your weight fluctuates daily due to a number of factors, including:β €β €β €β €β €β €β €β €β € You ate a carbier-than-normal meal the night before, so when you go to weigh in the next day, you're holding on to more water weight than you typically might. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € You ate earlier/ later than normal. Eating earlier means more digestion/ transit time for your food so more has passed through your system than normal. Conversely, eating later reduces the transit time, assuming you weight in at the same time of day each time. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € Speaking of transit time, did you remember to go potty before you weighed in? It'll make a difference, albeit a relatively small one. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € You did a heavy training session yesterday, so your body is soaking up nutrients and water to help repair and recover from your session, meaning you weigh a bit more than normal. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € Remember, if you're using weight as a measurement of progress, don't focus on day to day changes, instead, look at what happens over a 2-3 week period and adjust your plan accordingly. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € If you have any questions about this topic, just send ema DM and I'll be happy to help!β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € Sent via @planoly #planoly

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@streamlinepersonaltraining

Day 10 of my advent Challenge- We are jumping into a new week with 1 min Jump ropes. Don’t worry you do not need a skipping rope just imagine you have one in your hands! at Edinburgh, United Kingdom

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@daveballantinepersonaltraining

High protein diets are not bad for you or your kidneys. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € A recent meta analysis of research showed no adverse effects on kidney health or function in healthy adults. The study most people refer to regarding kidney issues was actually done on rats with existing kidney issues on super high protein intakes. So unless you already have diagnosed kidney problems and are cramming huge amounts of protein in your face every day, you'll be fine!β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € Protein requirements are typically higher than most people think. The RDA is set around 0.8g per KG per day, far below the 1.5 -2g per kilo per day that has been shown to get optimum results for muscle builiding/ retention. β €β €β €β €β €β €β €β €β € Aim to split it over the course of the whole day and it works out at around 4 lots of 35g per meal for a 75kg individual. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter #protein #infographic #muscle #health β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € Sent via @planoly #planoly

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@streamlinepersonaltraining

Sunday FundayπŸ’– Great day hanging out with these special ladies in my life, fun times as always!! #wedolifetogether Then ending my day with a quick weight session before heading home to prepare a busy week ahead! at Edinburgh, United Kingdom

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@lairdherriot

Hi folks.Looking forward to being back tomorrow after having had my knee surgery.Wont be taking classes just yet but can’t wait to see you all. #deniselairdherriotpt #puregymwaterfront #edinburghpt #scarsmakeyoustronger #puregym #lovefitness at PureGym Edinburgh Waterfront

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@clanfitedinburgh

Here's a wee bit of our workout the other day. πŸ›· EMOM for 12 rounds 3 lengths box/sledge pushes 5 box jumps It was a killer! πŸ’€ Give this a go and let us know what you think #jointheclan

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@sanieldcott

125kg for 10, not super heavy but getting closer to my goal. πŸ’ͺ🏻 I'm feeling pretty broken at the moment so not able to push as hard as if like, but all progress is good progress. πŸ‹οΈ

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@daveballantinepersonaltraining

Eating sugar will not make you fat unless it pushes you above your caloric needs consistently for a long period of time. β €β €β €β €β €β €β €β €β € The same goes for fat. β €β €β €β €β €β €β €β €β € Your body needs both, glucose (sugar) is your brains preferred fuel, your high intensity efforts are glucose driven. Fat is needed for hormonal and cellular health as well as being a great energy source for low intensity efforts. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € Body composition is entirely driven by calorie balance, If you are below your maintenance intake regularly, you'll lose weight, regardless of where those calories come from. β €β €β €β €β €β €β €β €β € For health, performance, body comp and recovery, most of your food should be from whole food sources. This is about 80-90% of your intake. Meat, fish, vegetables, grains etc. β €β €β €β €β €β €β €β €β € But if you want an occasional treat, you can have it. Keep this stuff to about 10-20% of your food intake and you're grand. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € It's not rocket science, keep it simple. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter #sugar #fat #caloriebalance β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € Sent via @planoly #planoly

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@streamlinepersonaltraining

Advent Challenge day 9 #sundayfunday - It’s time to work on the back of your arms with 20 Tricep Dips. If you do not have a workout bench then use a solid chair or a step (house stairs) at Edinburgh, United Kingdom

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@sanieldcott

Amazing fun doing my first silks performance tonight with the totez amazeballs Carole. πŸŽͺ Thanks to everyone who came and supported!

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@kevgriggfitness

December 6th,7th and 8th I apologise for the late arrival of this post. I have shorted all 3 posts to fit into this 1. I hope you find it helpful! 😁 βœ…Drinking more water, Keeping track of workouts and nutrition and figuring out your "trigger foods"βœ… - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - ➑️Why you need to be drinking more water.⬅️ Do you find that you are tired a lot, feel sluggish, have low motivation? This may be because you are dehydrated. Did you know that the body is made up mostly of water? Infact the brain is made up of 80% water! πŸ’§ So with that being said, increasing your water intake and making sure you're hydrated through the day is a no brainer. It will help increase you productivity, mentality and performance I almost all aspects of your day to day life. Her are some tips on keeping yourself properly hydrated all day; 1. Keep a water bottle with you at all times! (Make sure it is a reusable bottle) I usually have a 2 litre jug that I have on me at all times but if this isn't a realistic option for you having a small 500ml sports bottle will help. Make sure your bottle is in your view at all times. This will help remind you to keep hydrated. πŸ’¦ 2. Set an alarm on your phone to go off every hour to 1 and a half hours to have a glass of water. πŸ“± 3. increase your fruit and veg intake. Yes this will help to keep you hydrated as most fruit and veggies are made up of water. πŸ₯— Some of the most hydrating fruit and veg are; πŸ‰ watermelon πŸ₯’ cucumbers πŸ“ strawberries πŸ… tomatoes - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - FOR THE REST OF THE POST HEAD OVER TO THE KGF FACEBOOK PAGE! πŸ’ͺ😁 LIKE & SHARE ALL MY ADVENT CALENDAR POSTS FOR A CHANCE TO WIN 1 WEEK FREE ACCESS TO KGF CLASSES WINNER WILL BE ANNOUNCED ON DECEMBER 27th #personaltrainer #pt #edinburghpersonaltrainer #edinburghpt #fitness #edinburghfitness #fitnessclass #edinburghfitnessclass #weightlossjourney #weightloss #hydration #christmasadventcalendar

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@streamlinepersonaltraining

Advent Challenge day 8 - Kicking off your weekend with 1 min of Shadow Boxing. If you want to work your whole body then give those hips a wiggle πŸ˜‰ at Edinburgh, United Kingdom

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@daveballantinepersonaltraining

Who's walking today?β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € Walking might be the simplest, bestest thing you can do for your health and fitness. β €β €β €β €β €β €β €β €β € Multiple studies have shown improvements in cognition, mental health, combatting depressive symptoms. Reduce levels of anxiety and insomnia, and improve sleep quality. β €β €β €β €β €β €β €β €β € It can reduce the sympathetic nervous system while boosting the parasympathetic one. β €β €β €β €β €β €β €β €β € All from just 15 minutes per day. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € For fat loss, the quality of weight loss is improved by adding walking to complement a modest calorie deficit, with more weight lost from fat greater in walking groups than diet only. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € As a recovery tool from strength training, walking helps aid recovery between sessions and may help decompress the spine after heavy training sessions. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € How often do you walk each day?β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € #fatloss #weightloss #walking #walk #outdoors #mentalhealth #sleep #stress #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetterβ €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € Sent via @planoly #planoly

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@streamlinepersonaltraining

It’s Friday and it’s the weekend, so why shouldn’t you be smiling!! The smile on my face may not be the biggest but I’m still smiling. It’s been a busy week with work and being a mum, lots going on out and about Edinburgh my mind and body is exhausted! Tonight I’m catching up with one of my dearest friends who I haven’t seen for a while; I am going to have a few drinks, nice bite to eat, lots of chat, laugh loads and unwind. I can’t bloody wait!! 😍 at Edinburgh, United Kingdom

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@clanfitedinburgh

Some awesome work from @robynt92 during her 121 last week. πŸ’ͺ🏻 If you need some help reaching your fitness goals and someone to push you hard, get in touch to #jointheclan

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@lindsaybruce

This gal is happiest with food πŸ™‹πŸΌβ€β™€οΈ . A slow cooker should be everyone’s best friend (especially those keeping an eye on their calorie intake) 😁 . Why? Nights are now cold and miserable and probably the last thing you want to do when coming in from work is to go to the effort of cooking a healthy nutritious dinner. So often we turn to easy, convenient food (e.g. ready meals, oven pizzas, takeaways etc) or you may even snack on everything in the kitchen cupboards until you finally do cook something Calories can quickly rack up meaning you run this risk of stalling (or potentially reversing) your progress 😬 . Sound like you? So plan ahead! Slow cookers are great because you can quickly shove in a bunch of stuff in the morning meaning you come home to a delicious ready cooked meal that keeps you on track with your goals! Win win πŸ€— . You could be as happy as me coming home from work to a hot chicken stew 🀀 (so hot in fact you can see me trying to hold the bowl with as little fingers as possible πŸ˜…) at Edinburgh, United Kingdom

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@thebodydevelopmentcoach

Finally managed to get @jenneanmacdonald to let me post a transformation picture! Starting weight at 72kg, now down to 66kg. We have been working together since July with the focus on bringing weight down a little and improving exercise technique. Along side this we have increased her strength dramatically and very noticeable physique changes. Even more, we have increased her calories by a huge amount and still keeping weight off! I am extremely proud of @jenneanmacdonald as she barely misses a session and I can push her very hard. #bodybuilding #bdc #bodydevelopmentcoach #coaching #bodytransformation #progress #bodybuilder #fitness #motivation #advice #fitlife #body #dedication #intense #intensity #inspiration #frequency #muscle #hypertrophy #building #edinburghpt #ladieswholift #girlswholift

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@athena_personaltraining

Some great squatting from @jenforrest90 today πŸ‘πŸ»πŸ‘πŸ”₯ #AthenaArmy at Elysium Edinburgh

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@streamlinepersonaltraining

Day 7 of my advent challenge - I am getting you to jump into the weekend with 50 Jumping Jacks, what better way to kick start the weekend. πŸ˜‰ Remember - reach those arms high above your head! *If the jumping gets to much then just do alternate toe taps to the side at Edinburgh, United Kingdom

4
@daveballantinepersonaltraining

No one says you have to deadlift from the floor! If you can't get into a good, solid set up position, raise the bar off the floor using blocks, plates or the rack safety bars to allow you to get a better set up. β €β €β €β €β €β €β €β €β € Experimenting with different heights last night with my client Fiona, we found that the bottom of the rack was the best for her, anything lower gave her back the start of an ouchie. β €β €β €β €β €β €β €β €β € Since she has no current plans to compete, it's no issue. It will, however, get her good and strong for doing anything she needs to do!β €β €β €β €β €β €β €β €β € #training #technique #trainingtip #exercise #demo #strength #fitness #exercise #practice #deadlift #setup #backstrength #movement #gym #barbell #kettlebell #fit #strong #move #onepercentbetter #personaltraining #onlinept #trainerize #DBPT #edinburghptβ €β €β €β €β €β €β €β €β € @planoly #planoly

0
@clanfitedinburgh

Dream team last night! They are working great as a pair and pushing each other hard. πŸ‘―β€β™€οΈ Working with a partner and group has the benefit of increasing your output. That's why we love group sessions at clans fit hard work and loads of laughs. πŸ’ͺ🏻 If you would like to train with a great team get in touch to #jointheclan

3
@combatreadygymedinburgh

Personal Training blocks available for yourself or as a gift 🎁 Make a commitment to get healthier and fitter

1
@streamlinepersonaltraining

Looking for the perfect Christmas Gift? Streamline personal training gift vouchers are now available! Perfect as a stocking filler for love ones or why not just treat yourself! what Kick start your health and fitness regime in 2019 with guidance and support from me! Vouchers are available from Β£5 upwards and can be redeemable against any of my 1:1 block bookings or Online training plans! Includes free postage *Valid for one year from date of purchase. at Edinburgh, United Kingdom

2
@streamlinepersonaltraining

Day 6 - We are lunging into the weekend with 30 Alternate forward lunges. Keep your head high and core strong to help you balance! πŸ˜‰ at Edinburgh, United Kingdom

1
@kim_elysium

Elysium Shape girls from this morning πŸ’ͺ🏻πŸ”₯😘 - - Would you like to try a #shape class? πŸ‘πŸ’₯ Or would you like to take it one step up and get some programmed strength coaching at the NEW Athena Group Sessions? πŸ‹πŸ»β€β™€οΈπŸ€Έβ€β™€οΈ- Group sessions are fun, motivating and you create a support network to help keep you on track to your #GOALS! - πŸ‘‰πŸ»πŸ‘‰πŸ»DM for details (spaces limited) @athena_personaltraining @elysiumedinburgh at Elysium Edinburgh

3
@daveballantinepersonaltraining

Just as one meal won't get you abz, 1 training session won't get you jacked and strong. β €β €β €β €β €β €β €β €β € You need to get used to the fact that the journey is a long one. At the start you make some good progress, you might lose a few kilos of weight quite quickly, add a plate to the bar in a month or so or maybe notice a little more size on your arms or shoulders. β €β €β €β €β €β €β €β €β € But to make real progress, you need to strap in and be prepared to put in the time and effort. β €β €β €β €β €β €β €β €β € It's taken me 6 years to gain 12kgs of lean mass and add significant weight to my training lifts. I still remember getting my first 140kg deadlift after about a year of training and thinking I was getting there. It's taken 5 years to add 100 to that number. β €β €β €β €β €β €β €β €β € Building the good habits in training and nutrition, looking at the big picture and most of all, being super consistent, will keep taking you further and further along the line towards your goals, but be patient and enjoy the process. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € #training #technique #trainingtip #exercise #demo #strength #fitness #exercise #practice #movement #gym #barbell #kettlebell #fit #strong #move #onepercentbetter #personaltraining #onlinept #trainerize #DBPT #edinburghptβ €β €β €β €β €β €β €β €β € #mindset #goals #focus #discipline #consistency #quote #fatloss #hypertrophy β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € Sent via @planoly

1
@lairdherriot

YIPPEE.Got my Certificate today for my Level 4 Lower Back Pain Management.Absolutely delighted.Worked so hard and [email protected] studying for a wee while. #lowerbackpain #puregymwaterfront #deniselairdherriotpt #edinburghpt #level4lowerbackpainmanagement #reps at PureGym Edinburgh Waterfront

5
@kim_elysium

πŸ’₯A T H E N A - GROUP COACHING SESSIONS πŸ’₯- - Do you want to become a part of #AthenaArmy πŸ”₯ then here is your chance to sign up for our brand new Group Coaching sessions πŸ™ŒπŸ»- You will be a part of an exclusive community of lifters who will motivate you along the way. My main objective with these sessions is to make education and strength training more inclusive (and affordable) for everyone! ❀️ I want to create what to me, Athena Personal Training has always been about, and that is strength in numbers. The Athena Community has grown exponentially over the past year, and I want to give new members a chance to become a part of it too 😍πŸ’ͺ🏻πŸ”₯- - DM for details, spaces limited (5 left in total) -50% off regular hourly coaching rate. @athena_personaltraining @elysiumedinburgh at Elysium Edinburgh

3
@streamlinepersonaltraining

Day 5 of your Advent Challenge- 25 Burpees. Tell me who loves a Burpee?? 😍 Remember there is variation of a Burpee so pick the right one for you, if unsure then drop me a DM. at Edinburgh, United Kingdom

3
@daveballantinepersonaltraining

Weighing yourself daily is a pretty poor indicator of fat loss progress. The scale weight fluctuates too much from day to day to give you a clear indication of the overall trend, which is what you should be looking at. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € Instead, measure how well you stick to whatever dietary plan you decide to follow. Consistency will lead to the result you are looking for, assuming, of course, you are in some kind of manageable calorie deficit. β €β €β €β €β €β €β €β €β € Focus on improving the quality (and quantity) of sleep you get each night. There is a strong link between how much sleep you get and the amount of fat loss you achieve. β €β €β €β €β €β €β €β €β € Measuring body circumferences every couple of weeks highlights changes in body shape that aren't necessarily reflected in the scale weight. If you lose 3kgs of fat but gain 1.5kg of muscle, you've "only" lost 1.5kgs, but your shape is going to be very different. β €β €β €β €β €β €β €β €β € Look at how your clothes feel and look on you. This is another way to gauge progress that isn't shown by the scale weight. β €β €β €β €β €β €β €β €β € Finally, focus on improving your performance in training or doing the sport you enjoy. Chasing improvements in performance, instead of a number on the scale, has a funny way of reflecting in your body composition. β €β €β €β €β €β €β €β €β € #youcantgowrongwithstrong #performance #sleep #scalesarecrap #progress #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetterβ €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € Sent via @planoly #planoly

0
@streamlinepersonaltraining

This recommendation shows that you can achieve your goals in a short period of time with the right guidance and support! If you are wanting to sign up to my online training plans but do not live in Edinburgh then not a problem I can train you whatever part of the world you live in, please drop me a message πŸ˜‰ at Streamline Personal Training

3
@clanfitedinburgh

Today's session was non stop bodyweight blast. πŸƒπŸΌβ€β™€οΈ Training in a team is a great way to get some extra motivation to push harder. πŸ’ͺ🏻 If you would like to see what all the fuss is about get in touch to #jointheclan

1
@thebodydevelopmentcoach

@jenneanmacdonald AKA Jennean The Machine achieving 3x5 at 15kg on a dumbbell chest press. This is a big deal as Jennean had always struggled with push strength and we have spent a good deal of time developing her chest activation. Additionally she has also progressed her overhead press and press ups! Not all progress is based on how you look. Progress in the gym will mean progress to your physique. #bodybuilding #bdc #bodydevelopmentcoach #coaching #bodytransformation #progress #bodybuilder #fitness #motivation #advice #fitlife #body #dedication #intense #intensity #inspiration #frequency #muscle #hypertrophy #building #edinburghpt #girlswholift

1
@streamlinepersonaltraining

Day 4 Advent Challenge- 1 minute Hight knee sprints. Don’t forget to pump those arms too!! at Streamline Personal Training

5
@silverfoxfitnesspt

To celebrate the launch of the Brand new Pure Gym Opening Fort Kinnaird In 14 days I will be launching a Christmas competition tonight . Like ,share and tag your friends to be the first to find out more . Competition will go live from 6pm tonight . You still have time to take advantage of the great pre opening deal of Β£10.99 for the first 6 months . With a fantastic team to look after all your health and fitness requirements what better time to get yourself the gift that just keeps giving a fitter healthier you . Personal training available from myself feel free to drop me a mail for more details . Let’s make 2019 your year of change . #edinburghpt #fitness #puregym #motovation #2019newyou #endurancetraining #weightloss #nutritionplans #newbeginings at Fort Kinnard

0
@daveballantinepersonaltraining

To track or not to track?β €β €β €β €β €β €β €β €β € Tracking can be pretty boring, but there are times where it can definitely help you on your fat loss journey. β €β €β €β €β €β €β €β €β € When you are new to tracking or logging your food, you may not have a good understanding of how many calories and macros you are eating. β €β €β €β €β €β €β €β €β € Tracking your food for a couple of weeks can give you clear insights into what you are eating, what your habits are and what needs work.β €β €β €β €β €β €β €β €β € As you get a grip on what you are eating, you can gradually drop a day or 2 from your tracking. As you make more progress, you may drop down to tracking 1 or 2 days every week or 2. Using it as a check in to make sure you are staying on track. The rest of the time you'll be using the habits you've developed to maintain the progress you've made. β €β €β €β €β €β €β €β €β € If you then want to get a lot leaner, you start to increase how often you track and increase the accuracy and compliance in order to really lean out. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € Do you track calories and macros? How do you find it? β €β €β €β €β €β €β €β €β € Let me know in the comments. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € #calorietracking #macros #IIFYM #planoly #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter

0
@thebodydevelopmentcoach

A broken client. David wanted a killer leg session so we (he specifically) did- Ham curls 4x15 Hacks super set with leg extensions 4x10 Double dip lunges 3x8 Smith stiff leg deads 4x10 Tabate leg press (see picture) Leg extension devil holds And that's how you break someone 😁 #bodybuilding #bdc #bodydevelopmentcoach #coaching #bodytransformation #progress #bodybuilder #fitness #motivation #advice #fitlife #body #dedication #intense #intensity #inspiration #frequency #muscle #hypertrophy #building #edinburghpt #personaltrainer #coach

12
@streamlinepersonaltraining

IT'S DECEMBER! This month is such a special time- what's not to love? A lot of your diary is filled up with parties, family occasions and meeting up with friends, so your health and fitness routine can just go out the door! I have shared some of my top tips with @dribbleit how to help keep you fit and healthy over the Christmas period with 1. Keeping Active 2. Eat Before Heading Out 3. Avoid Skipping Meals 4. Drink With Moderation & Drink Lots Of Water 5. Enjoy Yourself Also make sure to set realistic diet plans! Click the link below to see how to keep in peak condition this December: https://www.dribbleit.co.uk/blog-1/keepingfitoverchristmas at Edinburgh, United Kingdom

2
@kevgriggfitness

December 3rd Don't obsess over your weight. The worst thing you can do when trying to lose weight is step on the scales and weigh yourself every day. Why? πŸ€” You're weight naturally fluctuates on a daily basis depending on what you've ate/drank, whether you've exercised or not and if you have been to the toilet or not. Weigh yourself once a week or in the case of KGF sessions we weigh in every 2 weeks. . . The scales are just one small part of the puzzle. They don't make or break your transformation! If you are unhappy with your body shape I recommend stepping away from the scales and using these things to keep positive, motivated and see your progressions! 1. Pictures not mirrors πŸ“Έ look at how your body is now and take a before picture keep this picture in a place where you'll see it daily in order to keep you motivated and consistent. I recommend on the fridge, in your wallet/purse or even as your wallpaper on your phone. Take a progress picture every 4 to 6 weeks to really see the difference 😎 2. Tape measurements Using tape measurements of your legs, arms, waist, hips and chest will show you where your losing bodyfat even if you can't actually see it in the mirror yet. Take these once every 2 weeks . . 3. Callipers Although uncomfortable callipers are 1 of the best ways to see where fat loss is occuring is by using bodyfat callipers. These don't tell you your body fat percentage but more show you were you're losing bodyfat. for most accurate results ask a trainer at your gym if they know how to use these and if they'll be able to measure you. I typically measure; the biceps, triceps, 2 inches above hips (front of stomach), obliques (sides) and chest. 4. Look at how your clothes are fitting. Naturally if you are losing weight or "toning up" your clothes will begin to be too big and/or loose even if your weight hasn't dropped. . . 5. BE PATIENT weightloss and body transformations take time. They take patience aswell as persistent and consistent effort to achieve. So don't get discouraged when you don't lost that stone in 2 weeks. Stay consistent with your work in your sessions and in your diet, the results will come!!

1
@clanfitedinburgh

A new week and a new workout! The team did really well and worked super hard today. πŸ’£ The end of the year is on its way, so get in there and start working on your 2019 fitness goals now! πŸ’ͺ🏻 Get in touch to arrange a free trial session and #jointheclan

1
@streamlinepersonaltraining

Advent Challenge Day 3 - 30 seconds of mountain climbers. Pace can be slow or fast it’s up to you. Key points: - keep hands inline with shoulders. - keep bum & hips down. - look at your hands not your feet. - keep stomach strong. at Edinburgh, United Kingdom

4
@daveballantinepersonaltraining

Intermittent fasting for fat loss. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € Simply put intermittent fasting is a way to manipulate your calorie intake by changing when you eat and having periods of not eating. It's honestly that simple. β €β €β €β €β €β €β €β €β € You already kinda do it since you don't eat when you're asleep, all you do with IF is extend the times of not eating on some or all of your days. β €β €β €β €β €β €β €β €β € For example, building up to a single day of fasting as in the example. You have your Sunday night meal as normal, then fast up till Monday night, when you have a small meal in the evening. β €β €β €β €β €β €β €β €β € There might be a small rebound the next day but the research shows it to be pretty small. β €β €β €β €β €β €β €β €β € Another option is a 16:8 approach, where you have your last meal at say 7pm and then have nothing until 11am the next day. then in your 8 hour eating window, you eat the same way you normally would, focussing on protein, veggies and some fats and carbs as needed. β €β €β €β €β €β €β €β €β € All that is happening with any IF approach is that you are limiting the time you have to consume food, and this naturally reduces calorie intake (assuming you don't go totally mental when you do eat!)β €β €β €β €β €β €β €β €β € It can be good in that it teaches you hunger is not a bad thing and it makes you consider your food choices a little more.β €β €β €β €β €β €β €β €β € It may not be right for you if you feel light headed during your fast, or if you get super hangry. If this does happen, eat something, you don't get extra fat loss for suffering. β €β €β €β €β €β €β €β €β € One area where fasting can be really useful is in improving your ability to use fats for fuel. Since fasting reduces insulin levels (no food in = no need for insulin) your body switches to fat as its primary fuel source, and with practice, you get more adept at switching between fat and carbs as the primary fuel for lower intensity activities. β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € #planoly #intermittentfasting #fasting #fatloss #weightloss #diet #nutrition #health #flexiblediet #metabolicflexibility #calories #balance #personaltraining #onlinept #DBPT #edinburghpt #bodycomposition #training #strength #onepercentbetter

0
@clanfitedinburgh

Another killer bootcamp today, well done guys. πŸ”₯ If you work all week and prefer weekend training, then why not come try one of our Bootcamps? It's a great way to kick-start your Sunday and get rid of all those cobwebs. 🀾 Get in touch to arrange a trail session and #jointheclan

1
@kevgriggfitness

December 2nd . . After increasing your activity levels by moving more if you still aren't seeing any results or your results come to a stop, the next step is take a look at your daily calorie intake.🍝πŸ₯— . . Firstly calories are in almost everything you consume whether it be salads, juices, nuts, yogurts, coffee/tea. . . everything. . . It's common knowledge that the more calories you eat the more weight you will put on, the less you eat the more weight you will lose. This is called energy balance. For weight loss you want the energy balance to be off by consuming less calories than you burn from exercise/daily activity. . . This means you can't go from eating 3000 calories to 2600 calories, sit on a seat all day burning a measly 1200 calories and expect a 6 pack to appear. What happens to that other 1400 calories? It gets stored as fat around the body. . . This is why you increase your daily activity before changing diet so that you know what the issue has been. If you start being more active and still aren't losing weight, your energy is either balanced and you're consuming the same as you're burning or it's off because you're still consuming more than you're burning β¬†οΈπŸ‹οΈβ€β™‚οΈ=⬆️πŸ”₯ . . As a member of Kev Grigg Fitness you get access to the KGF Hub which helps you track and record your nutrition. Not only does it help you record nutrition but your trainer can see what you have been inputting into the app and give you advice on what and where to make changes. . . LIKE & SHARE ALL MY ADVENT CALENDAR POSTS FOR A CHANCE TO WIN 1 WEEK FREE ACCESS TO KGF CLASSES IN JANUARY '19. WINNER WILL BE ANNOUNCED ON DECEMBER 27th . . For information on KGF services message Kev now πŸ’ͺ😁 . . . #personaltrainer #pt #edinburghpersonaltrainer #edinburghpt #fitness #edinburghfitness #fitnessclass #edinburghfitnessclass #weightlossjourney #weightloss #christmas

0
@streamlinepersonaltraining

Day 2 of my Advent Challenges = 30 Press ups - on knees or toes. What you waiting for get to it!! πŸ˜‰ at Edinburgh, United Kingdom

5
@clanfitedinburgh

Tomorrow morning bootcamp at 10am! Why not get in touch to come try a session for free and #jointheclan

7
@kevgriggfitness

DECEMBER 1st When it comes to weightloss one of the biggest issues most people have is that they feel they aren't eating a lot but are still struggling to see any progress. My advice if this is you is to start moving more! Yes even if you are feeling like you are constantly on the move, If you are not seeing the results you are aiming for and think you aren't eating a lot through the day increase your daily activity. When 1st starting out on your weightloss journey before going on a crazy diet or making any big changes to your eating routines try starting to moving more and see what results you can get. If you see no results or your results begin to slow down THEN take a look at your diet. What does this do? πŸ€” Increasing your daily activity levels will increase your Basal Metabolic Rate, this is your bodies ability to use energy.The higher your BMR the greater amount of calories you are burning and there for speeding up your weightloss results. πŸƒβ€β™‚οΈπŸ‹οΈβ€β™€οΈ= ⬆️πŸ”₯= πŸ…πŸŽ‰ What can I do to increase my activity levels? If you are inactive some ways to get more active are; 1. Start walking/Jogging πŸƒβ€β™‚οΈ 2. Start swimmingπŸŠβ€β™€οΈ 3. Join a fitness class (KGF classes are designed so that almost anyone can join in beginner or advanced)πŸ€Όβ€β™‚οΈ If you are already active ways to increase your activity levels 1. Walk to places more and drive lessβž•πŸšΆβ€β™‚οΈβž–πŸš— 2. Change your routine, most of us get stuck in aπŸ‹οΈβ€β™‚οΈπŸ‹οΈβ€β™€οΈ routine and results slow down. If you are used to loads if high intensity training try heavy resistance training. 3. Get a Personal Trainer to help you (Personal Training at KGF is designed for everyone. With KGFPT you get a personalised programme designed to your goals , personalised nutritional guidance, and daily access to your trainer for help and advice)πŸ‘₯ LIKE & SHARE ALL MY ADVENT CALENDAR POSTS FOR A CHANCE TO WIN 1 WEEK FREE ACCESS TO KGF CLASSES WINNER WILL BE ANNOUNCED ON DECEMBER 27th For information on KGF services message Kev now πŸ’ͺ😁 #personaltrainer #pt #edinburghpersonaltrainer #edinburghpt #fitness #edinburghfitness #fitnessclass #edinburghfitnessclass #weightlossjourney #weightloss #christmas

0
@insideout.pt

Don't know about you, but I can't stand January. Especially the first couple of weeks of the new year. 😫 The other day I realised why. Mid-November I could already hear a small voice in my head saying "leave it for now, you can start in January." πŸ˜‡ Six weeks before the end of the year and I was already getting ready to let the good habits go! 😱 Is it any wonder that the first week of Jan is so depressing - all of the unhealthy habits start becoming the norm and then everything is supposed to change in an instant when you wake up on January 1st! Sound familiar? πŸ˜… What about doing things differently this year? Treat today - 1st December as your head-start month to get developing some healthy habits that will improve your life. πŸ€— Make one or two small fitness, nutrition and well-being commitments and stick to them for the next 4 weeks and it much more likely to be an even HAPPIER NEW YEAR! πŸŽ‰πŸŽ‰πŸŽ‰ πŸ˜ŠπŸ‘ Finish 2018 on a positive note and bounce into 2019 with style! YOU CAN DO IT! πŸ’ͺπŸ˜πŸ‘ #Motivation #Inspiration #EdinburghFitness #PersonalGoals #HealthyBodies #HealthyLifestyle #Fitspo #AspiretoInspire #EdinburghFit #Personaltraining #fitness #Ukfitness #scottishfitness #ThisisEdinburgh #FitnessGoals #Fitnesscommunity #MindOverMatter #FitnessMotivation #EatHealthy #Instafit #PersonalTrainer #EdinburghLifestyle #Edinburghpersonaltraining #Edinburghpt #Edinburghcommunity #Insideout #Insideoutpersonaltraining Inside Out PT is a small biz helping people to make small changes to their habits that will transform their lives in a big way! #smallbusinesssaturday #smallbizsat at Inside Out PT

1
@streamlinepersonaltraining

Let the festive season begin! My FREE daily advent challenge starts today - December 1st! To help you keep moving throughout this busy month a new workout / exercise will be posted daily in the lead up to the 25th Dec.... Kicking off with - 30 Squat jumps. It will only take a few minutes of your day so log in with me each day and take part in my advent challenge what you got to lose!! at Edinburgh, United Kingdom

2
@kevgriggfitness

This Decemeber I will be doing post every day as a countdown to Christmas. Each day I will post help and advice on how to optimize your weight loss and get the results you are looking for! So keep an eye out each day for my posts and make sure you're doing the right thing for you πŸ’ͺ😁 Tip Number 1 before I begin. . . . If you are looking to lose weight and get in shape this holiday season DO NOT BUY AN ADVENT CALENDAR. Let my posts be your countdown to Christmas πŸŽ… #personaltrainer #pt #edinburghpersonaltrainer #edinburghpt #fitness #edinburghfitness #fitnessclass #edinburghfitnessclass #weightlossjourney #weightloss #christmas

0
@clanfitedinburgh

What an end to a day! These two smashed the arse out of it, literally. πŸ‘ Ask @elaine_hen she'll tell you, nobody hurts your arse like Dan! 😜 If you would like to get some booty gains, have trouble bending and walk funny get in touch to #jointheclan

8
@rolandoertelpt

Burpee Challenge

5
@clanfitedinburgh

What a man! Here's James (75 y.o.) working on getting back to full press ups. πŸ’ͺ🏻 James has been training with me for 8 months now and has regained strength and confidence as well as lost weight. 😁 Age is no excuse to give up on your goals. Why not challenge yourself and see what you can achieve! πŸ”₯ Get in touch to find out how to #jointheclan

1
@athena_personaltraining

Representing all over Edinburgh πŸ˜‰πŸ™ŒπŸ»πŸ˜ŽπŸ’ͺ🏻πŸ”₯ @louisewright @shelzy18 #AthenaArmy

1
@clanfitedinburgh

Pushing through a cripplingly painful leg set, she is keeping the grimace from her face! πŸ˜„ If you would like to push yourself hard and gain strength, confidence and power get in touch to #jointheclan

1
@stuarttait

πŸ’₯CONSISTENCY MODERATION and A GOAL πŸ’₯πŸ’₯ These are 3 of the most IMPORTANT things I’ve come to find when starting your journey into fitness!! Like many others, I spent years of training endlessly getting little results, a lot of what I was doing was learned online or watching what other people were doing in the gym. A lot of the fancy exercises you see on social media from these big Instagram fitness pros do work but require a lot more than form and technique. for example one I see a lot is something as simple as a tricep extension or a hip thrust πŸ€·β€β™‚οΈπŸ‘ there are far more effective methods than isolation that are super easy to keep track of and do in any gym or your home πŸ‘Œ More recently what I have found works and WORKS FAST is focusing on becoming more athletic all round! Forget about targeting the body fat under your arms or trying to build up a big set of biceps! YOU NEED TO CONDITION YOUR BODY TO REACT TO EXERCISES FIRST! (And I’m not talking about glute activation here πŸ‘πŸ‘) There’s a small handful of ways you can do this, it will save you hours of time in the gym and it will also give you goals that are achievable and not so disheartening like looking at the scales or the mirror every morning! It’s also unhealthy and super un motivating to do that πŸ™„ So let’s cut out the bullshit work outs and really put your mind to this and you will be surprised with what you really are capable of!! After everything Iv gone through to achieve what I have, it means so much to help others do it too! β€’ β€’ β€’ β€’ β€’ β€’ β€’ #fitness #motivation #gym #training #edinburgh #edinburghpt #edinburghpersonaltrainer #personaltrainer #onlinetraining #onlinepersonaltraining #squat #benchpress #deadlift #aesthetics #physique #bodybuilding #weightlifting #powerlifting #strong #healthy #workout #sixpack #biceps #pecs #olympiclifting #model #gym #sport #fitfam #fitnessmotivation #fitnessmodel at Cockenzie and Port Seton

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@pursuitoffitness_pt

#TuesdaysThoughts - Not all heroes wear capes! πŸ™ŒπŸ» - If you are lucky enough to still have your mum in your life then make sure she knows it! πŸ’š - After a busy day starting at 7am this morning with work for my online clients, then 8PT sessions and finishing at 9pm tonight the last thing I wanted to do was come home do the dishes and make my 🍽 especially with my next client at 6:15am tomorrow morning πŸ˜… #PTlife - Cheers to my mum for breaking in to my flat to make my dinner and tidy up my mess! πŸ”₯ - #superMo #mum #nutrition #personaltrainer #edinburghpt #chicken #ptlife #longdays #buildingbusiness #onlinecoach #mealprepmum #nutritioniskey #teampursuit #pursuitofFitness

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