๐๐๐ซ๐ซ๐ฒ ๐๐ก๐ซ๐ข๐ฌ๐ญ๐ฆ๐๐ฌ! ๐๐๐
โ๏ธ
@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? โบ๏ธ
ใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธ
๐ฑ๐๐ง๐ฅ๐ข๐ง๐ ๐๐จ๐๐๐ก๐ข๐ง๐
๐๐ผโโ๏ธ ๐-๐ ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ (๐จ๐ง๐ฅ๐ข๐ง๐ & ๐๐๐๐ ๐ญ๐จ ๐๐๐๐)
๐งโโ๏ธ ๐๐ข๐ง๐๐ฌ๐๐ญ & ๐๐ข๐๐ ๐๐จ๐๐๐ก๐ข๐ง๐
๐ฅ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง๐๐ฅ ๐ ๐ฎ๐ข๐๐๐ง๐๐
๐๐ฅ๐ข๐๐ง๐ญ ๐ฃ๐จ๐ฎ๐ซ๐ง๐๐ฒ ๐
@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 โcan I get abs in 6 weeks?โ
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! ๐
Swipe for the testimonial ๐๐ป
Want to change your lifestyle and become a healthier you? Get in touch for 1-1 or online coaching today!
ใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธ
๐ฑ๐๐ง๐ฅ๐ข๐ง๐ ๐๐จ๐๐๐ก๐ข๐ง๐
๐๐ผโโ๏ธ ๐-๐ ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ (๐จ๐ง๐ฅ๐ข๐ง๐ & ๐๐๐๐ ๐ญ๐จ ๐๐๐๐)
๐งโโ๏ธ ๐๐ข๐ง๐๐ฌ๐๐ญ & ๐๐ข๐๐ ๐๐จ๐๐๐ก๐ข๐ง๐
๐ฅ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง๐๐ฅ ๐ ๐ฎ๐ข๐๐๐ง๐๐
๐๐ข๐ ๐ก ๐๐๐ฅ๐จ๐ซ๐ข๐ ๐๐ฎ๐ซ๐ง ๐ฐ๐จ๐ซ๐ค๐จ๐ฎ๐ญ ๐ฅ
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:
๐) DB surrenders 5+5
๐) Diamond sit ups 10
๐) Lunge jumps x 20
๐) American KB swings x 12
๐) Hanging leg raises
Like, save to try and tag a workout buddy! โบ๏ธ
ใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธ
๐ฑ๐๐ง๐ฅ๐ข๐ง๐ ๐๐จ๐๐๐ก๐ข๐ง๐
๐๐ผโโ๏ธ ๐-๐ ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ (๐จ๐ง๐ฅ๐ข๐ง๐ & ๐๐๐๐ ๐ญ๐จ ๐๐๐๐)
๐งโโ๏ธ ๐๐ข๐ง๐๐ฌ๐๐ญ & ๐๐ข๐๐ ๐๐จ๐๐๐ก๐ข๐ง๐
๐ฅ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง๐๐ฅ ๐ ๐ฎ๐ข๐๐๐ง๐๐
๐๐ซ๐๐๐ค๐๐๐ฌ๐ญ ๐
โBreakfast is the most important meal of the dayโ says the myth, but is it? ๐ค
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 youโd be cutting out the whole meal from your day (averaging 400kcal)
So should we have breakfast? Our recommendation in IDF as coaches is, itโs up to you! If you are early riser and can eat, go for it. If you prefer to eat later in the day, itโs 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. โบ๏ธ
Our favourite breakfast is proats. Do you eat breakfast? And whatโs your choice? ๐
ใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธ
๐ฑ๐๐ง๐ฅ๐ข๐ง๐ ๐๐จ๐๐๐ก๐ข๐ง๐
๐๐ผโโ๏ธ ๐-๐ ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ (๐จ๐ง๐ฅ๐ข๐ง๐ & ๐๐๐๐ ๐ญ๐จ ๐๐๐๐)
๐งโโ๏ธ ๐๐ข๐ง๐๐ฌ๐๐ญ & ๐๐ข๐๐ ๐๐จ๐๐๐ก๐ข๐ง๐
๐ฅ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง๐๐ฅ ๐ ๐ฎ๐ข๐๐๐ง๐๐
๐๐ซ๐๐๐ญ๐ข๐๐ ๐ฐ๐ก๐๐ญ ๐ฒ๐จ๐ฎ ๐ฉ๐ซ๐๐๐๐ก!
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.ย
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!
๐ฑย ๐๐ง๐ฅ๐ข๐ง๐ ๐๐จ๐๐๐ก
๐โโ๏ธ ๐๐๐ซ๐ฌ๐จ๐ง๐๐ฅ ๐๐ซ๐๐ข๐ง๐ข๐ง๐
๐ฅ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง๐๐ฅ ๐๐ฎ๐ข๐๐๐ง๐๐
ย
#weightlossย #weighlossjourneyย #transformationย #goalsย #achieveย #believeย #mindsetย #shreddedย #fitnessย #fitfamย #dedicationย #mindfulnessย #onlinecoachingย #coachย #trainingย #nutritionย #nutritionistย #cicoย #neatย #personaltrainerย #newyearnewyouย #youvsyouย #newyearresolutions
๐
๐๐๐ฅ๐ข๐ง๐ ๐ฌ๐ญ๐ข๐๐ ๐๐ซ๐จ๐ฆ ๐ฐ๐จ๐ซ๐ค๐ข๐ง๐ ๐๐ซ๐จ๐ฆ ๐ก๐จ๐ฆ๐? ๐ฃ
Itโs 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 โIโm struggling to keep my back straightโ, โmy legs are feeling stiffโ and โIโm getting lower back painโ, 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! โบ๏ธ
๐) Couch stretch
๐) Pectoral trigger point release
๐) Thoracic spine mobility
๐) Banded TUT back row
๐) Banded face pull to external rotation
๐
) Back extension
ใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธ
๐ฑ๐๐ง๐ฅ๐ข๐ง๐ ๐๐จ๐๐๐ก๐ข๐ง๐
๐๐ผโโ๏ธ ๐-๐ ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ (๐จ๐ง๐ฅ๐ข๐ง๐ & ๐๐๐๐ ๐ญ๐จ ๐๐๐๐)
๐งโโ๏ธ ๐๐ข๐ง๐๐ฌ๐๐ญ & ๐๐ข๐๐ ๐๐จ๐๐๐ก๐ข๐ง๐
๐ฅ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง๐๐ฅ ๐ ๐ฎ๐ข๐๐๐ง๐๐
๐๐๐ญ ๐ญ๐ก๐ ๐ซ๐๐ข๐ง๐๐จ๐ฐ ๐
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! ๐ฉโ๐ณ๐จโ๐ณ๐
ใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธ
๐ฑ๐๐ง๐ฅ๐ข๐ง๐ ๐๐จ๐๐๐ก๐ข๐ง๐
๐๐ผโโ๏ธ ๐-๐ ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ (๐จ๐ง๐ฅ๐ข๐ง๐ & ๐๐๐๐ ๐ญ๐จ ๐๐๐๐)
๐งโโ๏ธ ๐๐ข๐ง๐๐ฌ๐๐ญ & ๐๐ข๐๐ ๐๐จ๐๐๐ก๐ข๐ง๐
๐ฅ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง๐๐ฅ ๐ ๐ฎ๐ข๐๐๐ง๐๐
๐ฅ๐๐ซ๐ ๐ฒ๐จ๐ฎ ๐ฅ๐จ๐จ๐ค๐ข๐ง๐ ๐ญ๐จ ๐ญ๐ซ๐๐ง๐ฌ๐๐จ๐ซ๐ฆ ๐ฒ๐จ๐ฎ๐ซ ๐๐จ๐๐ฒ & ๐ฆ๐ข๐ง๐? ๐ฅ
We are looking for 5 people, who are looking to loose 10kg in the next 4 months!!
If youโre interested, comment below ๐
ใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธ
๐ฑ๐๐ง๐ฅ๐ข๐ง๐ ๐๐จ๐๐๐ก๐ข๐ง๐
๐๐ผโโ๏ธ ๐-๐ ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ (๐จ๐ง๐ฅ๐ข๐ง๐ & ๐๐๐๐ ๐ญ๐จ ๐๐๐๐)
๐งโโ๏ธ ๐๐ข๐ง๐๐ฌ๐๐ญ & ๐๐ข๐๐ ๐๐จ๐๐๐ก๐ข๐ง๐
๐ฅ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง๐๐ฅ ๐ ๐ฎ๐ข๐๐๐ง๐๐
๐๐ข๐ ๐ก ๐ค๐๐๐ฅ ๐๐ฎ๐ซ๐ง ๐ฐ๐จ๐ซ๐ค๐จ๐ฎ๐ญ ๐ฅ
Hello 2021! Why not get back to moving and start the year off with this challenging high kcal burn workout?
๐ ๐ฆ๐ข๐ง๐ฎ๐ญ๐๐ฌ BW squats
๐:๐๐ ๐ฆ๐ข๐ง๐ฎ๐ญ๐๐ฌ Kick Sits
๐ ๐ฆ๐ข๐ง๐ฎ๐ญ๐๐ฌ Burpees
๐:๐๐ ๐ฆ๐ข๐ง๐ฎ๐ญ๐๐ฌ Mountain climbers
๐ ๐ฆ๐ข๐ง๐ฎ๐ญ๐ Bicycle
๐๐ ๐ฌ๐๐๐จ๐ง๐๐ฌ Lunge jumps
๐ ๐ฆ๐ข๐ง๐ฎ๐ญ๐ Bicycle
๐:๐๐ ๐ฆ๐ข๐ง๐ฎ๐ญ๐๐ฌ Mountain climbers
๐ ๐ฆ๐ข๐ง๐ฎ๐ญ๐๐ฌ Burpees
๐:๐๐ ๐ฆ๐ข๐ง๐ฎ๐ญ๐๐ฌ Kick sits
๐ ๐ฆ๐ข๐ง๐ฎ๐ญ๐๐ฌ BW Squats
Like and save to try this out, also why not tag a workout buddy who should try this. โ๐ป
ใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธ
๐ฑ๐๐ง๐ฅ๐ข๐ง๐ ๐๐จ๐๐๐ก๐ข๐ง๐
๐๐ผโโ๏ธ ๐-๐ ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ (๐จ๐ง๐ฅ๐ข๐ง๐ & ๐๐๐๐ ๐ญ๐จ ๐๐๐๐)
๐งโโ๏ธ ๐๐ข๐ง๐๐ฌ๐๐ญ & ๐๐ข๐๐ ๐๐จ๐๐๐ก๐ข๐ง๐
๐ฅ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง๐๐ฅ ๐ ๐ฎ๐ข๐๐๐ง๐๐
๐
๐๐ฌ๐ญ๐ข๐ฏ๐ ๐๐ข๐ง๐ง๐๐ฆ๐จ๐ง ๐๐ฎ๐ง๐ฌ ๐ฅฏ
Whatโs 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? ๐
ใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธ
๐ฑ๐๐ง๐ฅ๐ข๐ง๐ ๐๐จ๐๐๐ก๐ข๐ง๐
๐๐ผโโ๏ธ ๐-๐ ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ (๐จ๐ง๐ฅ๐ข๐ง๐ & ๐๐๐๐ ๐ญ๐จ ๐๐๐๐)
๐งโโ๏ธ ๐๐ข๐ง๐๐ฌ๐๐ญ & ๐๐ข๐๐ ๐๐จ๐๐๐ก๐ข๐ง๐
๐ฅ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง๐๐ฅ ๐ ๐ฎ๐ข๐๐๐ง๐๐
๐ฅ๐ ๐ฐ๐๐๐ค๐ฌ ๐ญ๐ซ๐๐ง๐ฌ๐๐จ๐ซ๐ฆ๐๐ญ๐ข๐จ๐ง๐ฅ
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!
ใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธใฐ๏ธ
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
๐ ๐๐
๐
๐๐๐๐๐๐ ๐๐ซ๐ข๐ฅ๐ฅ๐ฌ ๐๐จ๐ซ ๐๐๐ ๐๐๐๐๐๐
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?
Donโt hesitate to DM
#olympicweightlifting #onlinecoaching #advancedtraining #onlinecoaching #weighloss #weightlossjourney #fitfam #howto #snatch #snatchtechnique #progress #motivation #dedication
๐๐๐ ๐๐ญ๐๐ซ๐ข๐๐ง ๐
๐๐ญ๐ ๐ฌ๐ฉ๐ข๐ง๐๐๐ก ๐ช๐ฎ๐ข๐๐ก๐ ๐ฅง
Healthy and delicious!
Only 312 kcal per slice. C23 P23 F13.
Sounds yummy? Comment below to receive the recipe ๐๐
#goodfood #baking #quickmeals #quiche #vegetarian #recipe #trythis #yummy #foodporn #food #cooking #bakingideas #healthy #healthyfood #nutritious #nutritiontips #yummyinmytummy
๐๐ฅ๐ข๐๐ง๐ญ ๐๐๐ก๐ข๐๐ฏ๐๐ฆ๐๐ง๐ญ! ๐
@fitplusphysio journey to her first ever bikini competition. May 2020๐๐ปOct 2020.
She came home with a pro card and 3 trophies! (From amateur and pro categories!)
She says: โTraining 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.โ
๐ @passionbikinibyjk
#competitionprep #bikinifitness #clientachievement #weightloss #strongwomen #femaleempowerment #achievement #pureelite #transformation
๐๐๐ฏ๐๐ง๐๐๐ ๐๐จ๐๐ฒ ๐ฐ๐๐ข๐ ๐ก๐ญ ๐ฐ๐จ๐ซ๐ค๐จ๐ฎ๐ญ!
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? โบ๏ธ
3 rounds of:
๐๐) Pistol squats 10+10
๐๐) Shrimp squats 10+10
๐๐) Kneeling leg extensions x 12
๐๐) Nordic curls x 12
๐๐) Pull ups x12
๐๐) Handstand push ups x12
๐๐) Decline push ups x12
#advancedbodyweightexercises #trythisout #lockdown2 #indepthfitness #onlinecoaching #fitnesschallenge
๐๐๐ฐ ๐๐ข๐๐ญ ๐๐ฅ๐๐ซ๐ญ! ๐จ
๐๐๐ฏ๐ ๐ฒ๐จ๐ฎ๐ซ ๐๐จ๐ง๐ฎ๐ญ ๐๐ง๐ ๐ฌ๐ญ๐ข๐ฅ๐ฅ ๐ฅ๐จ๐ฌ๐ ๐ฐ๐๐ข๐ ๐ก๐ญ! ๐ฑ ๐ฉ
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 donโt need to run 5k a day, you donโt need to chew on lettuce, you donโt need to cancel the social engagements, or avoid alcohol to lose weight! ๐ฒ
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 itโs because us as humans like to complicate things? Or maybe itโs because we feel lost without a restrictive diet? Maybe we just donโt 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!
Donโt miss the kick of date is 16th nov! Join today and make a long lasting change to your lifestyle! โบ๏ธ
#challenge #transformation #confidence #weightloss #onlinecoach #indepthfitness #makeachangetoday
ANNOUNCEMENT ๐ฅ
We are looking for 5 people who are looking to loose 25 pounds (10kg) in the next 4 months!!!
DM or comment if youโre interested!!๐
#transformation #makeachange #goals #determination #lockdown2 #lockdownlife #diet #nutrition #weightlossjourney
๐๐ฎ๐ฆ๐๐๐๐ฅ๐ฅ ๐จ๐ง๐ฅ๐ฒ ๐ฐ๐จ๐ซ๐ค๐จ๐ฎ๐ญ! ๐ฅ
Quick, compound and efficient! Try these 4 moves:
๐) DB surrenders
๐) DB split jerks
๐) DB dead row to reverse fly
๐) DB renegade row to press up to thrusters
Tag a friend who should try this ๐ like and save for next time โบ๏ธ
#dbonlyworkout #workout #homeworkout #indepthfitness #trythisout #instaworkout #onlinecoaching #london #claphampt #freeworkout #fitfam #fitspo
๐๐ข๐๐ญ ๐ฅ ๐ฅ ๐ง ๐ธ
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 isnโt what makes you loose weight, energy balance will.
Want to try this healthy berry oat bake?! Comment โyes pleaseโ below! ๐
#diet #nutrition #indepthfitness #foodstagram #healthyrecipe #weightloss #energybalance
๐๐ก๐๐ญโ๐ฌ ๐ก๐จ๐ฅ๐๐ข๐ง๐ ๐ฒ๐จ๐ฎ ๐๐๐๐ค?!โ
Are you happy within yourself inside out? If not, then what is holding you back from making the change?
โ๏ธFear? Is it the fear of failure? If so, then the only person who you can fail is yourself. Donโt think of it as a failure but a setback, and get back on track. Progress is not a sprint, but a marathon!
โ๏ธKnowledge? Donโt know where to start? Donโt 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.
โ๏ธ Reasonings? Are you actually not sure why you want to change? If itโs physical, is the pressure from social media? Perception that others are judgmental? Or is it that you actually donโt feel comfortable with your looks? You need to find your WHY. If your intrinsic why is strong, youโll 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.
โ๏ธTiming? Do you have a lot going on? Stressful period? Just not ready for the change? Thatโs 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, thereโs a way. Take the first step to a change now and you wonโt 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! ๐
#transformation #goals #motivaton #weightlossjourney #progress #whatsholdingyouback
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