Day 2/? Of running 10m for every follower I gain
Well today I'm bad at maths because 121-115 is 60 not 70m 😂
But there you go, put it in the bank for later 😅
Hopefully day 3 will be a little more eventful? 🤷🏼♂️
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#running #marathontraining #onlinefitnesscoach #personaltrainer #fitnesschallenge #runner #warmup #strengthandconditioning
Day 1/?? of running 10m for every follower I gain!
15 new followers means 150m so a short warm up for my run. Maybe next time I'll do a sprint to make it more challenging?
I invite you to share as much as you can, show me what social media can do, try to ruin me!
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#running #runchallenge #fitness #marathontraining #personaltrainer #onlinefitnesscoach #sundayrunday #strengthandconditioning
This is only going to go one of two ways... I'm gonna run this for a minimum of 7 days from tomorrow... do your worst, Instagram 🫡
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#running #marathontraining #hybridathlete #onlinefitnesscoach #personaltrainer #strengthandconditioning #fitnesschallenge
5 Benefits of endurance training:
1) Improved recovery between sessions - endurance training increases the amount of capillaries in your tissues, this lead Sto increased blood flow to deliver oxygen and nutrients to your muscles, making it easier to recover from your workouts
2) Increased energy levels - another adaptation involves increasing the amount of mitochondria in your cells. This allows you to create more energy so you feel less lethargic throughout the day
3) Improved work capacity and sports performance - the aerobic energy system underpins all aspects of sports performance. If you don't have a gas tank, your performance will likely suffer. Increasing blood flow to deliver oxygen and nutrients, as well as the increase in mitochondrial density, all mean the body is more readily able to generate energy and delay muscle fatigue from prolonged exercise.
4) Improved sleep quality - This goes without saying but the more you move, the more you need to recover. Endurance exercise will tire the body and as a result you should see improved sleep scores, which will further improve your recovery.
5) Reduced risk of disease - when combined with resistance training, endurance exercise (and other methods of cardiovascular training) have been shown to reduce the risk of diseases such as heart attack, stroke, and diabetes. Overall, there is strong evidence showing a reduction in all-cause mortality and prolonged life expectancy.
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#cardio #running #marathontraining #onlinefitnesscoach #fitness #personaltrainer #weightlifting #strengthandconditioning
FRONT SQUAT VARIATIONS 🏋🏼
If you struggle getting into a solid front rack position, here are 5 variations for you to try:
1) Goblet squat - invented by Dan John, the goblet squat involves holding a dumbbell or kettlebell close to the chest and squatting down as low as you can, it's great for improving hip mobility but can be limited by upper body strength and as a result isn't the most loadable variation.
2) Assisted front rack - wrap your weightlifting straps around the bar and hold on to them to help you get into a front rack position. Whilst this can feel a little unstable it's great to help promote the rack position whilst you're working on improving your shoulder mobility.
3) Zombie squats - if you're not a fan of using straps or you don't have any, the zombie squat is simply an unsecured front rack squat that forces you to stay upright to keep the bar in place. It's great to develop trunk stability as well as hammering your quads.
4) Zercher squats - these are a personal favourite of mine, and if you can get past the discomfort of loading your forearms like this are a great alternative to front squats to build confidence squatting to depth, and are just as loadable.
5) Safety Squat bar - if you have access to one of these at your gym, they're a great piece of kit as it really doesn't matter how good or bad your shoulder mobility is since the bar falls over your shoulders. Whether you're struggling with front or back rack positions for whatever reason, the safety bar is the way to go to continue developing your squat.
If you want to know more about what squat variations are right for you, DM me your questions!
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#squats #weightlifting #strengthandconditioning #onlinefitnesscoach #personaltrainer #squatvariations #legday #fitnessmotivation #ptlife
Upper body workout 💥
Love a good upper body workout, it's great to be able to move freely again without worrying about my shoulder but I'm taking it steady so I don't cause myself further issues.
Band-assisted dips are a great alternative for anyone who struggles with upper body strength in a dip or has limited shoulder mobility. As the band stretches, there's more resistance in the band and the movement gets easier in the position you're weakest in (the bottom).
If you've never tried dips before because you're worried they're too much, try adding a band around the bars and giving it a go. If you haven't got a band, check if your gym has an assisted chin/dip machine.
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#upperbody #onlinefitnesscoach #strengthandconditioning #weightlifting #runner #hyroxtraining #marathontraining
Heavy squat session in the bag yesterday 💪
Front squats are easily one of my favourite exercises!
Whilst back squats allow you to lift more weight overall, I find they are harder to recover from and can be awkward for taller people as you often lean forward more, meaning you can't necessarily hit the same level of depth as a front squat. This places higher loads through your posterior chain (back, glutes, and hamstrings) as opposed to the quads.
When the load is placed in front of you, however, it places greater demands on your quads and core, shifts your center of mass, and allows you to sit deeper into the squat to really target your 🍑
In my experience, if you are not a powerlifter, front squats may be a better alternative to develop general mobility and strength, providing you are still training at the right intensity. And for athletes, the lesser recovery demands will mean more energy can be spent on those all-important sports sessions.
I'm enjoying these shorter weights sessions at the moment, I've split my training up into 4 sessions throughout the week and focus my leg days on either squats or deadlifts with 1-2 accessory movements.
If you aren't confident about getting into a good front squat position I'll be posting a video about alternatives and how to improve your front rack mobility soon!
What's your favourite exercise?
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#onlinefitnesscoach #personaltraining #legday #squats #frontsquat #strengthandconditioning #weightlifting #personaltrainer #frontsquat #squatsareking
Day 1 of building back to half marathon distances 🥵
Took my new @brooksrunninguk shoes out for their first long run this morning. The aim was 15k which would mark my longest run since shoulder surgery.
I had a few moments where I was feeling fatigued, particularly around the 10k mark so I checked my pacing and I was flying so had to calm down a bit and give myself a chance to recover!
I'll be building up much more slowly than I have done in the past to give myself more of a chance to recover as I build and hopefully this will help me maintain the long distances rather than burning out at the top and needing to deload.
If you're not sure how to get started with longer-distance runs and want some help, drop me a DM and I'll be happy to answer any questions you may have 🏃🏼
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#onlinefitnesscoach #running #marathontraining #strengthandconditioning #weightlifting #fitnesslifestyle #personaltraining #onlinept #endurancetraining
A short session today doing a fun little fitness challenge we have going on in the gym this week:
10 calories on the skierg and 10 situps, done as fast as possible.
My initial time was 44s, I was pretty happy with this and then @peakperformancestrengthcoach went and got 42s so I had to show up and one up him 😜
My shoulder has been feeling a little off this week so I've avoided my upper body workouts for a few days but I'm excited to be able to put some load through it with deadlifts again, almost 6 weeks since I last lifted heavy.
Lower body compounds like squats and deadlifts are some of my favourite exercises to do in the gym, and whilst 130kg isn't quite the heavy triples I was managing before surgery but we've got to build up slow and steady.
Massive spikes in intensity and volume are linked to increased risk of injury so following a well-structured program following something traumatic like surgery will be 🔑 to making a full recovery.
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#onlinefitnesscoach #deadlifts #strengthandconditioning #weightlifting #personaltrainer #strengthtraining #liftheavy #onlinept #buildbackstronger
I got new running shoes! 🏃
@runnersneed offer a gait analysis to help you choose the right shoe for you. I booked myself in over the weekend and went down to see what it was like.
After a quick test on the treadmill they showed me the footage and said I have a neutral gait, meaning my foot doesn't collapse inwards when I run, so they gave me a few suggestions for shoes and I ended up leaving with some @brooksrunninguk Glycerin road running shoes. Super comfy and great fit 👌
I was a bit eager to try them out so managed to convince @peakperformancestrengthcoach into a very cold and windy 5k this afternoon!
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#running #onlinefitnesscoach #brooksrunning #runnersneed #hybridathlete #personaltraining #fitness #marathontraining #strengthandconditioning #weightlifting
5 weeks post surgery!! And I'm starting to feel like I'm getting back to normal, slowly but surely 💪
Managed a pretty good upper body session today despite going lighter with a couple exercises.
Who knows where I'll be in another few weeks?!
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#shoulderrehab #strengthandconditioning #strengthtraining #weights #personaltraining #onlinefitnesscoach #progressnotperfection #slowandsteady #1percentbettereveryday
Having been cleared to push the shoulder a little I was excited to get some solid work in today, however I tried a number of variations of upper body movements and my shoulder wasn't having a good time so I ended with some single leg presses and called it a day.
Better than nothing and hopefully it'll feel better tomorrow. Listening to your body and knowing when to push and when to pull back is easier said than done, and it's taken a lot of practice to get there myself.
If you struggle with this, try hiring a coach to make your decisions for you and take the thinking out of your training 💪
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#strengthandconditioning #onlinefitnesscoach #strengthtraining #shoulderrehab #surgery #personaltraining #fitness #progress #lessismore
I COMPLETED 75 HARD!! 🥳💥
Well that's a wrap on 2023, it's been a hell of a year. And the last 75 days in particular have been a challenge, but completing 75 hard despite having shoulder surgery is a hell of an achievement.
I've managed to condense the last 75 days into less than 90 seconds, overall I've made improvements to my fitness, it's interesting to think where I could have got to if it wasn't for the surgery, but it was a necessary step to take and there is always tomorrow.
So 2024, new year, new challenges, new adventures. I can't wait to see what the world has in store for me 😁
And if anyone would like to join me for their own adventure, fill out the form in my bio and let's get started! 💪
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#onlinept #onlinefitnesscoach #75hard #runner #running #marathontraining #hybridathlete #strengthandconditioning #strengthtraining #newyear #fitnesschallenge #fitness #personaltraining #adventure
75/75. Final day today, it's gone by fast. I wanted to go out with a bang so started today in a big way with my longest and fastest run post surgery.
It's also day 29 of recovery and after getting permission from the doc to push a little bit I thought it would be nice to see how I cope with the bar and some TRX rows.
It's nice to see the improvement every day with the shoulder, but I'm still a couple weeks away from it fully settling down.
As for 75 hard... I'm looking forward to reflecting on the last 75 days and looking back at how much progress I've made since I started. I'll be ringing in the new year the best way I know how, with lots of food 💪
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#onlinefitnesscoach #shouldersurgery #shoulderrehab #onlinept #running #marathontraining #hybridathlete #strengthandconditioning #strengthtraining #cardio #75hardchallenge #progress
Day 69 of 75 hard & day 23 of recovering from shoulder surgery:
Christmas eve and Christmas day are not getting in the way of me doing this challenge and rehabbing my shoulder!
Despite the family maybe not understanding it and getting a bit irate over it, it's business as usual with 2 workouts, some reading, and following a diet.
Today my shoulder actually felt like it might be getting back to normal, approaching a month of recovery and the pain is starting to dissipate! I'm hoping by end of Jan I'm good as new and can focus on my Hyrox prep!
Tomorrow I go for a run first thing to build up a big deficit for all the food I'm going to eat 💪
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#shoulderpain #shoulderrehab #christmaseve #cornwallcoast #strengthandconditioning #onlinept #onlinefitnesscoach #shoulderrecovery #strengthtraining #walk #75hardchallenge
Day 20 of recovering from shoulder surgery! And day 66/75 of @75dayshardchallenge and I almost failed 👀👀
The shoulder has been a bit twingey the last few days and feels like it's "catching". I'm unsure if this is just part of the healing process or if something else is going on but I'm trying my best to work around it.
I Forgot how much I'd eaten at lunch but generally mistimed my meals and got really hungry and over ate in the evening which led to a 300 calorie surplus!
After surgery I made a couple new rules:
1) no food after 7pm
2) stick to a small calorie deficit
This would allow me to finish the challenge strong and in the best shape possible. So I needed to burn at least 400 calories to make sure I was in a deficit. Well, I got carried away and managed another 45 minutes to build a 500 calorie deficit for the day and get back on track.
Close call but despite feeling awful I did it and the challenge continues tomorrow 🔥
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#onlinept #onlinefitnesscoach #personaltraining #fitnesschallenge #fitnesslifestyle #shouldersurgery #shoulderrehab #strengthandconditioning #recovery #exercise
Day 18 of recovering from shoulder surgery!
Other than a bit of "catching" in certain positions my shoulder is feeling better every day!
Range of motion is looking good but still bits of pain here or there. I'm reminded by my doctor that it's still early days and I should be fine as long as I'm patient!
So yesterday I set out to test my shoulder in horizontal push and pull movements - the ones that were rather troublesome last week, and yeah whilst it wasn't great, it's a hell of an improvement!
After a little bit of aggro from my bicep tendon I called it early and finished my 45 minutes with some mobility and core work.
I'm looking forward to seeing where I'll be 4 weeks out of surgery in another week and a bit 💪
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#personaltraining #shoulderpain #shoulderrehab #recovery #strengthandconditioning #strengthtraining #onlinept #onlinefitnesscoach
Day 15 of recovering from shoulder surgery!
We've got an arm swing 😍 it's still a little tight and looks a little laboured but compared to last week this is a huge improvement.
Last week I went for a slow jog and had to keep my arm plastered to my side or in my pocket the whole time. This week it's moving again and at a much faster pace 😎
Who know where we'll be in another 2 weeks?! 💪
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#shoulderrehab #strengthandconditioning #personaltraining #onlinefitnesscoach #onlinept #75hardchallenge #recovery #running #hybridathlete #marathontraining #triathlon
DAY 14 of recovering from shoulder surgery and TGIF!!!
Friday means I can take my dressings off. And since two weeks have passed I can begin loading my shoulder! 🥲
Taking it easy and testing out ranges with a very light resistance band and some pulldowns. So far so good. Stuck at 2 sets of each staying at 10 reps or higher to see how I respond. Then next session I can do a little bit more. It's always easier to do less and add more later than do too much - once you've done too much you can't take it away. So when it comes to recovery and load management in training start with less than you think and take it from there.
It feels good to have my shoulder moving again 😁 it's going to be a long road to recovery and getting fit for Hyrox in May with @peakperformancestrengthcoach but this is a good start!
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#shoulderpain #shoulderrehab #personaltraining #onlinept #onlinefitnesscoach #strengthandconditioning #fitness #fitnesslifestyle #recovery
Sneek peak at the survey for training enquiries, hit the link in my bio and fill out the form.
Seeing 2023 out with a bang, online training is now live!
Looking forward to speaking with everyone and working with you 😁💪
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#onlinefitnesscoach #onlinept #newyearnewyou #fitnessmotivation #surveylife #fitness #healthylifestyle #strengthandconditioning #running #triathlon #marathontraining #hybridathlete
