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in.depth.fitness

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✖️Online & 1-1 coaching
Here to help YOU find your CONFIDENCE and achieve BEST SHAPE OF YOUR LIFE without giving up the foods and lifestyle you like.

in.depth.fitness

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Dec 26

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𝐌𝐞𝐫𝐫𝐲 𝐂𝐡𝐫𝐢𝐬𝐭𝐦𝐚𝐬! 🎁🎄🎅☃️

@in.depth.fitness coaches @liina.ojarand & @claudiu.stefan would like to wish you a blissful & merry holiday season, and may all your wishes come true in 2022!

What are your fitness goals in year ahead? ☺️

〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️

📱𝐎𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🏋🏼‍♀️ 𝟏-𝟏 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 (𝐨𝐧𝐥𝐢𝐧𝐞 & 𝐟𝐚𝐜𝐞 𝐭𝐨 𝐟𝐚𝐜𝐞)
🧘‍♀️ 𝐌𝐢𝐧𝐝𝐬𝐞𝐭 & 𝐋𝐢𝐟𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🥗 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐠𝐮𝐢𝐝𝐚𝐧𝐜𝐞 ...

32 1

in.depth.fitness

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Aug 24

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𝐂𝐥𝐢𝐞𝐧𝐭 𝐣𝐨𝐮𝐫𝐧𝐞𝐲 📉

@dangra116 contacted In Depth Fitness back in February. He had already started his weight loss journey the previous year and lost some weight, but now he felt he needed to step it up and start defining his body shape and building some muscle. His question to us was “can I get abs in 6 weeks?”

Together we worked on basic movement patterns and mobility, helping him to get into weight lifting in a safe manner, as well as his nutrition.

He also followed home workouts assigned to him through @in.depth.fitness coaching app, keeping him accountable on daily basis.

Here are his 6 week challenge results. As a spoiler, we can say that since then he has come a long way, so keep your eyes peeled for further updates on his journey! This is just the beginning for Daniel! 😉

Swipe for the testimonial 👉🏻

Want to change your lifestyle and become a healthier you? Get in touch for 1-1 or online coaching today!

〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️

📱𝐎𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🏋🏼‍♀️ 𝟏-𝟏 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 (𝐨𝐧𝐥𝐢𝐧𝐞 & 𝐟𝐚𝐜𝐞 𝐭𝐨 𝐟𝐚𝐜𝐞)
🧘‍♀️ 𝐌𝐢𝐧𝐝𝐬𝐞𝐭 & 𝐋𝐢𝐟𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🥗 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐠𝐮𝐢𝐝𝐚𝐧𝐜𝐞 ...

25 3

in.depth.fitness

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Jun 13

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𝐇𝐢𝐠𝐡 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐛𝐮𝐫𝐧 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 🔥

Short of time? Want to feel good, elevate those endorphin levels & feel more energetic, as well as burn those calories? #winwin

Try 5 rounds of this:

𝐀) DB surrenders 5+5
𝐁) Diamond sit ups 10
𝐂) Lunge jumps x 20
𝐃) American KB swings x 12
𝐄) Hanging leg raises

Like, save to try and tag a workout buddy! ☺️

〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️

📱𝐎𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🏋🏼‍♀️ 𝟏-𝟏 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 (𝐨𝐧𝐥𝐢𝐧𝐞 & 𝐟𝐚𝐜𝐞 𝐭𝐨 𝐟𝐚𝐜𝐞)
🧘‍♀️ 𝐌𝐢𝐧𝐝𝐬𝐞𝐭 & 𝐋𝐢𝐟𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🥗 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐠𝐮𝐢𝐝𝐚𝐧𝐜𝐞 ...

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in.depth.fitness

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Mar 29

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𝐁𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭 🏆

“Breakfast is the most important meal of the day” says the myth, but is it? 🤔

Yes, having breakfast will likely help you kickstart your day and give you energy for the first half of the day.

Yes, breakfast eaters are said to be healthier & lower in weight. But it is not proven that it is because of eating the actual breakfast, rather it could be that breakfast eaters have a healthier more set daily routine.

Skipping breakfast (or intermittent fasting) is shown to be effective weight loss method as technically you’d be cutting out the whole meal from your day (averaging 400kcal)

So should we have breakfast? Our recommendation in IDF as coaches is, it’s up to you! If you are early riser and can eat, go for it. If you prefer to eat later in the day, it’s up to you how you spread your macros.

However- if you prefer to skip your breakfast, there is one golden rule we insist on. Have a protein shake or a pure source of protein in the mornings.
Fasting for long periods of time can result in loss of lean muscle mass, which we would like to avoid regardless of our fitness goal. ☺️

Our favourite breakfast is proats. Do you eat breakfast? And what’s your choice? 😋

〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️

📱𝐎𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🏋🏼‍♀️ 𝟏-𝟏 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 (𝐨𝐧𝐥𝐢𝐧𝐞 & 𝐟𝐚𝐜𝐞 𝐭𝐨 𝐟𝐚𝐜𝐞)
🧘‍♀️ 𝐌𝐢𝐧𝐝𝐬𝐞𝐭 & 𝐋𝐢𝐟𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🥗 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐠𝐮𝐢𝐝𝐚𝐧𝐜𝐞 ...

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in.depth.fitness

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Mar 24

Open

𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐞 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐩𝐫𝐞𝐚𝐜𝐡!

When clients come to us to help them achieve their goals we always assure them that we know what they are going through and we share their feelings and struggles.

This is not a lie.

Although it might not look like it, we also go or been through the same or similar journey as you.

At some point our goal was to lose or gain weight, increase muscle mass, train for a specific event or a holiday, been injured or lacked in mobility and the list goes on.

Most of the times we used very similar approaches to the ones we teach our clients.

Of course every client is different and not one person can eat or train the same and have same results and for that reason we customise and constantly adjust our clients programmes.

The fact that not only we have the qualifications and worked with tons of clients trying to achieve similar goals, we have also personally experienced what you are going through and that gives us a deeper understanding and connection to you and your goals and knowing how you feel helps us help you overcome any obstacles you might find on your way to achieving your goal.

Want to start working on your goal?
We can help you get a clearer picture of the journey ahead and how to overcome the obstacles that you might encounter.

Get in touch!

📱 𝐎𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡
🏋‍♂️ 𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠
🥗 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐆𝐮𝐢𝐝𝐚𝐧𝐜𝐞

#weightloss #weighlossjourney #transformation #goals #achieve #believe #mindset #shredded #fitness #fitfam #dedication #mindfulness #onlinecoaching #coach #training #nutrition #nutritionist #cico #neat #personaltrainer #newyearnewyou #youvsyou #newyearresolutions ...

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in.depth.fitness

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Jan 20

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𝐅𝐞𝐞𝐥𝐢𝐧𝐠 𝐬𝐭𝐢𝐟𝐟 𝐟𝐫𝐨𝐦 𝐰𝐨𝐫𝐤𝐢𝐧𝐠 𝐟𝐫𝐨𝐦 𝐡𝐨𝐦𝐞? 😣

It’s been nearly a year since we swapped our office set up to our dining table &/or couch.

Working from home can be taxing for our body, and therefore we hear a lot of “I’m struggling to keep my back straight”, “my legs are feeling stiff” and “I’m getting lower back pain”, among many others...

Why not try this routine to loosen up the tight areas and get your body moving on daily basis.
Like, save and tag a friend who would benefit from this too! ☺️

𝐀) Couch stretch
𝐁) Pectoral trigger point release
𝐂) Thoracic spine mobility
𝐃) Banded TUT back row
𝐄) Banded face pull to external rotation
𝐅) Back extension

〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️

📱𝐎𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🏋🏼‍♀️ 𝟏-𝟏 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 (𝐨𝐧𝐥𝐢𝐧𝐞 & 𝐟𝐚𝐜𝐞 𝐭𝐨 𝐟𝐚𝐜𝐞)
🧘‍♀️ 𝐌𝐢𝐧𝐝𝐬𝐞𝐭 & 𝐋𝐢𝐟𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🥗 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐠𝐮𝐢𝐝𝐚𝐧𝐜𝐞 ...

27 1

in.depth.fitness

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Jan 18

Open

𝐄𝐚𝐭 𝐭𝐡𝐞 𝐫𝐚𝐢𝐧𝐛𝐨𝐰 🌈

Rainbow- as we call it, has an array of benefits, but among those, keeping a well and varied diet can aid with fat loss. Not a fan of the greens? Make it fun and experiment with recipes!

Happy eating! 👩‍🍳👨‍🍳😋

〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️

📱𝐎𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🏋🏼‍♀️ 𝟏-𝟏 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 (𝐨𝐧𝐥𝐢𝐧𝐞 & 𝐟𝐚𝐜𝐞 𝐭𝐨 𝐟𝐚𝐜𝐞)
🧘‍♀️ 𝐌𝐢𝐧𝐝𝐬𝐞𝐭 & 𝐋𝐢𝐟𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🥗 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐠𝐮𝐢𝐝𝐚𝐧𝐜𝐞 ...

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in.depth.fitness

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Jan 5

Open

💥𝐀𝐫𝐞 𝐲𝐨𝐮 𝐥𝐨𝐨𝐤𝐢𝐧𝐠 𝐭𝐨 𝐭𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 & 𝐦𝐢𝐧𝐝? 💥

We are looking for 5 people, who are looking to loose 10kg in the next 4 months!!
If you’re interested, comment below 👇

〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️

📱𝐎𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🏋🏼‍♀️ 𝟏-𝟏 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 (𝐨𝐧𝐥𝐢𝐧𝐞 & 𝐟𝐚𝐜𝐞 𝐭𝐨 𝐟𝐚𝐜𝐞)
🧘‍♀️ 𝐌𝐢𝐧𝐝𝐬𝐞𝐭 & 𝐋𝐢𝐟𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🥗 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐠𝐮𝐢𝐝𝐚𝐧𝐜𝐞 ...

24 1

in.depth.fitness

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Jan 2

Open

𝐇𝐢𝐠𝐡 𝐤𝐜𝐚𝐥 𝐛𝐮𝐫𝐧 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 🔥

Hello 2021! Why not get back to moving and start the year off with this challenging high kcal burn workout?

𝟑 𝐦𝐢𝐧𝐮𝐭𝐞𝐬 BW squats
𝟐:𝟑𝟎 𝐦𝐢𝐧𝐮𝐭𝐞𝐬 Kick Sits
𝟐 𝐦𝐢𝐧𝐮𝐭𝐞𝐬 Burpees
𝟏:𝟑𝟎 𝐦𝐢𝐧𝐮𝐭𝐞𝐬 Mountain climbers
𝟏 𝐦𝐢𝐧𝐮𝐭𝐞 Bicycle
𝟑𝟎 𝐬𝐞𝐜𝐨𝐧𝐝𝐬 Lunge jumps
𝟏 𝐦𝐢𝐧𝐮𝐭𝐞 Bicycle
𝟏:𝟑𝟎 𝐦𝐢𝐧𝐮𝐭𝐞𝐬 Mountain climbers
𝟐 𝐦𝐢𝐧𝐮𝐭𝐞𝐬 Burpees
𝟐:𝟑𝟎 𝐦𝐢𝐧𝐮𝐭𝐞𝐬 Kick sits
𝟑 𝐦𝐢𝐧𝐮𝐭𝐞𝐬 BW Squats

Like and save to try this out, also why not tag a workout buddy who should try this. ☝🏻

〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️

📱𝐎𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🏋🏼‍♀️ 𝟏-𝟏 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 (𝐨𝐧𝐥𝐢𝐧𝐞 & 𝐟𝐚𝐜𝐞 𝐭𝐨 𝐟𝐚𝐜𝐞)
🧘‍♀️ 𝐌𝐢𝐧𝐝𝐬𝐞𝐭 & 𝐋𝐢𝐟𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🥗 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐠𝐮𝐢𝐝𝐚𝐧𝐜𝐞 ...

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in.depth.fitness

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Dec 29

Open

𝐅𝐞𝐬𝐭𝐢𝐯𝐞 𝐜𝐢𝐧𝐧𝐚𝐦𝐨𝐧 𝐛𝐮𝐧𝐬 🥯

What’s a better treat then fresh warm cinnamon rolls in this cold frosty weather? We gave these air fryer versions a go and turned out a healthy yet delicious alternative to the usual recipe!

What is your favourite winter treat? 😋

〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️

📱𝐎𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🏋🏼‍♀️ 𝟏-𝟏 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 (𝐨𝐧𝐥𝐢𝐧𝐞 & 𝐟𝐚𝐜𝐞 𝐭𝐨 𝐟𝐚𝐜𝐞)
🧘‍♀️ 𝐌𝐢𝐧𝐝𝐬𝐞𝐭 & 𝐋𝐢𝐟𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠
🥗 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐠𝐮𝐢𝐝𝐚𝐧𝐜𝐞 ...

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in.depth.fitness

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Dec 15

Open

💥𝟔 𝐰𝐞𝐞𝐤𝐬 𝐭𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧💥

This is an example of what can be achieved in just 6 weeks without restrictive diets or endless hours in the gym.

Not sure where to begin?!
Ask us for help!

〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️
Want to make a sustainable change to your physique and lifestyle without having to stop your social life? Contact us for 1-1 PT in SW8 and SW4, London- Zoom training sessions- or personalised online coaching plans.
Availability to all budgets and fitness levels! #personaltraining #londonpt #onlinecoaching #makeachange #bodytransformation ...

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Dec 5

Open

𝟓 𝐄𝐅𝐅𝐄𝐂𝐓𝐈𝐕𝐄 𝐝𝐫𝐢𝐥𝐥𝐬 𝐟𝐨𝐫 𝐓𝐇𝐄 𝐒𝐍𝐀𝐓𝐂𝐇

For those that are looking into learning or perfecting the snatch movement following the next 5 drills before attempting a full SNATCH will set you for a great result:

- 1st pull & transition
- 2nd pull
- Hang power snatch practice
- Snatch squat drop
- Hang power snatch

Need help with any of these?
Don’t hesitate to DM

#olympicweightlifting #onlinecoaching #advancedtraining #onlinecoaching #weighloss #weightlossjourney #fitfam #howto #snatch #snatchtechnique #progress #motivation #dedication ...

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in.depth.fitness

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Nov 24

Open

𝐕𝐞𝐠𝐞𝐭𝐚𝐫𝐢𝐚𝐧 𝐅𝐞𝐭𝐚 𝐬𝐩𝐢𝐧𝐚𝐜𝐡 𝐪𝐮𝐢𝐜𝐡𝐞 🥧

Healthy and delicious!

Only 312 kcal per slice. C23 P23 F13.

Sounds yummy? Comment below to receive the recipe 😉😋

#goodfood #baking #quickmeals #quiche #vegetarian #recipe #trythis #yummy #foodporn #food #cooking #bakingideas #healthy #healthyfood #nutritious #nutritiontips #yummyinmytummy ...

26 5

in.depth.fitness

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Nov 19

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𝐂𝐥𝐢𝐞𝐧𝐭 𝐚𝐜𝐡𝐢𝐞𝐯𝐞𝐦𝐞𝐧𝐭! 🏆

@fitplusphysio journey to her first ever bikini competition. May 2020👉🏻Oct 2020.
She came home with a pro card and 3 trophies! (From amateur and pro categories!)

She says: “Training with @liina.ojarand for my first fitness competition through online coaching has been the best fitness experience ever.

I had an amazing support all throughout my prep training as well on my reverse diet post competition from thorough check'ins to ensure I am hitting all the nutrition aspects & improve my physique to the nitty gritty of my training making sure I develop on the weaker aspects.

From the point I contacted her to the time I got on the stage and won 3 prizes together with my Pro card, Liina has been devoted 101% in making me succed, teaching me enhance my best physique features with posing, helping me choosing the right bikini as well as letting me grow as an athlete and person while guiding me towards the best version of myself.

Training and competing with Liina it has been for me a lifetime win.
I cannot recommend her enough.”

👙 @passionbikinibyjk

#competitionprep #bikinifitness #clientachievement #weightloss #strongwomen #femaleempowerment #achievement #pureelite #transformation ...

52 0

in.depth.fitness

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Nov 15

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𝐀𝐝𝐯𝐚𝐧𝐜𝐞𝐝 𝐛𝐨𝐝𝐲 𝐰𝐞𝐢𝐠𝐡𝐭 𝐰𝐨𝐫𝐤𝐨𝐮𝐭!

No gym? No equipment? No problem! Try out this body weight only workout and we promise it will challenge you just as much (if not more) than gym workouts!
Remember to like, save for the future, and why not tag a friend to challenge them? ☺️

3 rounds of:

𝐀𝟏) Pistol squats 10+10
𝐀𝟐) Shrimp squats 10+10

𝐁𝟏) Kneeling leg extensions x 12
𝐁𝟐) Nordic curls x 12

𝐂𝟏) Pull ups x12
𝐂𝟐) Handstand push ups x12
𝐂𝟑) Decline push ups x12

#advancedbodyweightexercises #trythisout #lockdown2 #indepthfitness #onlinecoaching #fitnesschallenge ...

30 2

in.depth.fitness

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Nov 10

Open

𝐍𝐞𝐰 𝐝𝐢𝐞𝐭 𝐚𝐥𝐞𝐫𝐭! 🚨
𝐇𝐚𝐯𝐞 𝐲𝐨𝐮𝐫 𝐝𝐨𝐧𝐮𝐭 𝐚𝐧𝐝 𝐬𝐭𝐢𝐥𝐥 𝐥𝐨𝐬𝐞 𝐰𝐞𝐢𝐠𝐡𝐭! 😱 🍩

Are you hopelessly trying to shed those pounds?
How is that going for you?
Tried a list of diets out there, challenges, and other weight loss methods? End up gaining what you lost plus more?!

What if I told you that you don’t need to run 5k a day, you don’t need to chew on lettuce, you don’t need to cancel the social engagements, or avoid alcohol to lose weight! 😲

Weight loss is simple! Weight loss occurs, when our bodies create a calorie deficit. That is, we burn more calories than we consume in a day. Simple, right?!

So why do we still fail to loose weight if it was that simple?
Maybe it’s because us as humans like to complicate things? Or maybe it’s because we feel lost without a restrictive diet? Maybe we just don’t have enough knowledge?

Why not join our @in.depth.fitness 4 week transformation challenge and learn how to budget your daily calories and enjoy the foods you love, whilst still loose weight in a sustainable way!!

I can guarantee you a long lasting results without any crazy diet restrictions, or hours of workouts and cardio!

So sign up, click on the link in my bio and take advantage of the first week free!
Don’t miss the kick of date is 16th nov! Join today and make a long lasting change to your lifestyle! ☺️

#challenge #transformation #confidence #weightloss #onlinecoach #indepthfitness #makeachangetoday ...

28 0

in.depth.fitness

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Nov 5

Open

ANNOUNCEMENT 💥

We are looking for 5 people who are looking to loose 25 pounds (10kg) in the next 4 months!!!

DM or comment if you’re interested!!👇

#transformation #makeachange #goals #determination #lockdown2 #lockdownlife #diet #nutrition #weightlossjourney ...

15 0

in.depth.fitness

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Oct 18

Open

𝐃𝐮𝐦𝐛𝐛𝐞𝐥𝐥 𝐨𝐧𝐥𝐲 𝐰𝐨𝐫𝐤𝐨𝐮𝐭! 🔥

Quick, compound and efficient! Try these 4 moves:

𝐀) DB surrenders
𝐁) DB split jerks
𝐂) DB dead row to reverse fly
𝐃) DB renegade row to press up to thrusters

Tag a friend who should try this 👇 like and save for next time ☺️

#dbonlyworkout #workout #homeworkout #indepthfitness #trythisout #instaworkout #onlinecoaching #london #claphampt #freeworkout #fitfam #fitspo ...

29 1

in.depth.fitness

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Sep 23

Open

𝐃𝐢𝐞𝐭 🥘 🥗 🧁 🍸

Very often perceived as a negative word. But what is diet? In a nutshell- its what we eat habitually on a daily basis.
There are different types of diets out there such as keto, paleo, vegan, vegetarian etc.
At the end of the day, your diet should be something that suits you and your lifestyle. If you love carbs- why have a keto diet? If you feel hungry in the mornings, why try intermittent fasting?
Also your diet isn’t what makes you loose weight, energy balance will.

Want to try this healthy berry oat bake?! Comment “yes please” below! 👇

#diet #nutrition #indepthfitness #foodstagram #healthyrecipe #weightloss #energybalance ...

29 3

in.depth.fitness

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Sep 16

Open

𝐖𝐡𝐚𝐭’𝐬 𝐡𝐨𝐥𝐝𝐢𝐧𝐠 𝐲𝐨𝐮 𝐛𝐚𝐜𝐤?!❌

Are you happy within yourself inside out? If not, then what is holding you back from making the change?

✖️Fear? Is it the fear of failure? If so, then the only person who you can fail is yourself. Don’t think of it as a failure but a setback, and get back on track. Progress is not a sprint, but a marathon!

✖️Knowledge? Don’t know where to start? Don’t know how to reach your goal or how to make a change? Set yourself SMART goals and review them monthly. Start by understanding where you currently are to be able to map out where you want to be.

✖️ Reasonings? Are you actually not sure why you want to change? If it’s physical, is the pressure from social media? Perception that others are judgmental? Or is it that you actually don’t feel comfortable with your looks? You need to find your WHY. If your intrinsic why is strong, you’ll have clarity and understanding on why the change has to happen, and the strength to get there. Very often the reasonings we might want the change to happen, are invalid, or wrong, which means we tend to give up on our goals sooner rather than later.

✖️Timing? Do you have a lot going on? Stressful period? Just not ready for the change? That’s fine. If you still want the change to happen, think about prioritising your duties, and find the time when you are ready to commit.

What ever might be holding you back, where there is a will, there’s a way. Take the first step to a change now and you won’t regret!! We, at @in.depth.fitness have helped many people change their lives for the better, and are happy to help you get started too! Drop us a DM for any help or advice! 💌
#transformation #goals #motivaton #weightlossjourney #progress #whatsholdingyouback ...

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