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WHY SO HEAVY?! . Seriously these felt tough today but not how they usually feel tough . This is rep 1 & 3 of today's working sets - 3x1 @ 84kg . So I've not only been working on my squat form over the last few months but also more recently managing my mental approach to sessions and situations in the gym . Today's leg day followed a 300cal cardio triplet this morning so I already knew that my legs were probably going to feel a little numb . I'd originally intended in squatting in one of the other racks that doesn't have a mirror. However I went to get my lifting shoes and @ben_andrews_fitness stole my rack!!! Historically I'd have got very pissy about this and it would have thrown my session before I started . This is also a weight that I haven't squatted in months... Maybe even close to a year or more. Again, historically this would have gotten into my head and I probably would have failed at least one or all of the lifts . As @gymmasterjen approach our first competition at @crossfit_devizes next month I'm putting a lot of effort into remaining calm in situations that really don't matter and learning how to trust myself when things feel hard . I'm really happy with how these squats look and I'm very excited to see my numbers slowly creeping back up towards 90kg. It's going to be a good few months yet before we see that 90kg but patience and consistency will get me there safely and in style 💪🏼 https://www.instagram.com/p/B9kW6OGhS-M/?igshid=11gbgj8mpo8qh

BUILDING BALANCE: . @holliepaigeee getting after those balance gains in today's leg session...QUADS Vs HAMMIES/GLUTES . A1: Front Squat - 4x6 A2: RDL - 4x6 . B1: Slider reverse lunge into lateral lunge - 3x10 . C1: BB Box Step Up - 3x12 C2: BB Good Morning - 3x12 (at Synergi Training Centre) https://www.instagram.com/p/BvRaluDnBN_/?utm_source=ig_tumblr_share&igshid=1jriji60qm7dc

DID YOU KNOW?? . I have a Twitter page too 👀 . I used to be a big tweeter and then Instagram came into my life... . But I miss Twitter! . Is Twitter your thing too?? . YES? Amazing!! . Go give me a follow on Twitter ➡️➡️➡️ @CyniscaPT . And yes I've used the word Twitter too many times in this post! https://www.instagram.com/p/BsMJAAinb1V/?utm_source=ig_tumblr_share&igshid=1kh1wq08y5q3f

CHANGE YOUR HABITS: CHANGE YOUR LIFE. Making any kind of change in your life is damn hard work but it's not impossible. You have to choose your battle. Get stubborn and stick to your guns. For me, the battle right now is being consistent with training. It's getting easier every day. The more I get it done the more I progress and the more motivation I find to continue. No fancy photoshopped images here. I'm not going to sugar coat anything for you. If you want to make a change you have to work for it. Blood - sometimes, sweat - always, and tears - occasionally. But I promise you this, it will be worth it. Choose your goal and work every day towards it. (at Cynisca Personal Training) https://www.instagram.com/p/Boyjr42hsb2/?utm_source=ig_tumblr_share&igshid=1lp2icwbiay3l

YOU'VE GOT THIS: The gym can be a very intimidating and overwhelming place to be especially for those that are new to the environment but also for those gym rats amount us. I'm speaking from experience here. With mental health at the forefront of many discussions at the moment I wanted to share my own, very recent experiences. Over the past few months I have been suffering a lot of anxiety. The worst of it is that this anxiety presents itself in my safe places, at home and at the gym. It's made training really hard and it's made being consistent really hard. There have been countless occasions where I've felt so panicked that I've left the gym. This wasn't really helping me as I was getting more and more frustrated at not completing the workouts I'd set for myself. I'm now finding ways to combat this anxiety and have found that a particular book is helping a lot - The Chimp Paradox. For anyone that hasn't read it, I urge you too. I won't go into too much detail here but the book has essentially helped me to understand my reactions to perceived 'threatening' situations and helped me to control, to a degree, my emotional responses. I'm not saying that I'm now alright again. I still have days that are hard but I now just train anyway. I've made a commitment to myself to not miss a workout between now and Christmas. Regardless of how long it takes, regardless of how much I cry, regardless of how tired I feel. I will just do it anyway. If you're finding getting to the gym a challenge and want someone who knows how it feels to be there with you. Pop me a DM and let's see how I can help you (at Cynisca Personal Training) https://www.instagram.com/p/BotvcPIBLWs/?utm_source=ig_tumblr_share&igshid=11ai84q7j1vy7

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DO THE THINGS YOU HATE MOST: There are few barbell movements that I hate but these two are definitely on the list!! Hip Thrusters and Bent over Rows. Hip Thrusters make me cry, literally! 😭 Bent over Rows just suck ass. But they have to be done. If we only ever did the things we liked we'd never make progress and we'd be very unbalanced in our abilities. Lifting is a lot like being an adult. Nobody likes paying bills but we have too. Same with lifting. Pay your bills kids, do the things you hate. (at Cynisca Personal Training) https://www.instagram.com/p/BotUw_JBjfu/?utm_source=ig_tumblr_share&igshid=1anrbzij2nc37

WEEK COMPLETE: I finished off my week with a third and final sweaty workout yesterday evening followed by a massage. ➖ Heading into the weekend feeling motivated, a little sore and a little leaner - not that being lean is my main focus but it helps in feeling confident! ➖ Today is a busy one with circuits at @synergi.fitness this morning, a client, and then a FITPRO photoshoot with @camilladempster. ➖ Whatever you're doing this weekend, enjoy 👌🏼 (at Cynisca Personal Training) https://www.instagram.com/p/BolSqNDjxqA/?utm_source=ig_tumblr_share&igshid=1oogargacr23a

STAY STRONG OVER THE WEEKEND: You've worked hard all week. You feel like you've earnt a treat, a cheat meal, 5 pints at the pub tonight.... Remember, it takes time to achieve great things. Every time you blow a week's hard work over the weekend you'll be starting again on Monday. Stay dedicated to your goals. (at Cynisca Personal Training) https://www.instagram.com/p/Boiz2g9BFMz/?utm_source=ig_tumblr_share&igshid=gkpc71sq84u0

TOTALLY OUT OF THE BOX: GOOD FOR DISPRAXICS THIS ONE Today @mccaterpillar.pretzel and I accidentally stumbled across this drill for learning how to hip hinge in the deadlift. As a dispraxic, learning new movements can be a really tricky thing. So we have to find ways to limit his options when it comes to movement patterns and isolate the one we want. We then just keep drilling it until it's where we want it to be. Colm's deadlifts have improved so much over recent weeks but he has been struggling to keep keep his back engaged and his hips doing the work. Often what happens is he leads the return of the bar to floor with his knees. This means he has to release tension in his back and allow the bar to swing away from him to get around his knees. Not what we want. By setting him up in the rack he is completely restricted with any forward movement of the bar. If he doesn't hinge backwards properly he's going to swing the bar into the rack. As he was using my personal bar he was under strict instructions not to smash it into the rig!!!! The outcome of this drill was vertical shins and retracted shoulders. Winning!!! 💪🏼 Now we just need to practice practice practice and get that movement pattern bedded in. As soon as we have that his numbers are going to sky rocket 😁 (at Cynisca Personal Training) https://www.instagram.com/p/BogwQ5uBCC5/?utm_source=ig_tumblr_share&igshid=yfhvhbauu4lz

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JUST COMMIT: Of all the things that are important to improving anything about your life. Consistency is the one you want. If you can commit to consistently making the right choices towards your goal you'll progress. This evening I finished work later than expected, the gym was empty, I was tired and hungry. I wanted to go home... But I didn't. I made a commitment to myself at the start of the week that in the 12wks running up to Christmas I wasn't going to miss a workout. Admittedly, this was not my planned workout but it was a workout nonetheless. As it happens this is my best Karen time to date! If you're not a CrossFitter, Karen is 150 wall balls for time. Anyone that knows me, knows that I hate wall balls with a passion!! It seems I hate them a little less now I can do more of them! 15 sets of 10 unbroken in 10:48. By most standards that's pretty slow but I don't care. I committed. It really didn't matter how long it took as long as I completed it. If you want to make positive steps towards your goals. Commit. If you need help with making that commitment, I have some PT slots available. Why not drop me a DM and book your free taster session. (at Cynisca Personal Training) https://www.instagram.com/p/BofA5IAhTrU/?utm_source=ig_tumblr_share&igshid=1v94qepvpfe7o

OLYMPIC LIFTS MAKE YOU SWEATY! Great session today with @james_stammers_pt working on some Oly lifting tekkers. I haven't done any form of Olympic lifting since last year so I was pleasantly surprised with this little lot. Loads of things to improve but overall not too shabby. Please feel free to add your thoughts/feedback to the comments. SESSION: 3x 5 Min EMOM of 3x snatch @ 25kg 3x clean @ 40kg 1x bear complex @ 32.5kg (at Cynisca Personal Training) https://www.instagram.com/p/Boeatbph0xz/?utm_source=ig_tumblr_share&igshid=n5kdfqlwiwth

SOMETIMES IT FEELS HARD: Today's session felt clunky and hard. Having been back to lifting for a solid 3 weeks - less the few days off for my niggling back. My numbers are now starting to become more moderate/heavy rather than light/moderate. Now's the time to be consistent. Work through the sessions and focus on form over weight. Find your weaknesses and build them up and earn your progressions. (at Cynisca Personal Training) https://www.instagram.com/p/BobXWjWBfWS/?utm_source=ig_tumblr_share&igshid=x84ux5y75gqb

IT'S A PROCESS: I often have clients come to me having never really lifted before, expecting to be amazing at everything straight away. It just doesn't happen like that. You have to fail before you succeed if you're ever going to master anything. Enjoy the process. (at Cynisca Personal Training) https://www.instagram.com/p/BobAT3UBGt_/?utm_source=ig_tumblr_share&igshid=7sq2asbnkzjx

WHO INSPIRES YOU? Work until your rivals become your friends not your rivals. If you are the average of the 5 people you spend the most time with then I want to keep my circle tight and elite. I choose my friends very carefully and I hope that each and every one of them know that they are in my circle because they all have individual talents and qualities that truly inspire me to be all that I can be. I am more than grateful to have each of them in my life. (at Cynisca Personal Training) https://www.instagram.com/p/BoTVFKPBeyk/?utm_source=ig_tumblr_share&igshid=12s3eae8369q4

STICK WITH IT: It's nearly the weekend, yay! A time for rest and relaxation the weekend is often the time when diet and training plans get put on the back burner. But if you have a goal you can't just pick up your programme on Monday morning and drop it on Friday afternoon. Consistency is the key to success in any endeavour. If you want to succeed. BE CONSISTENT. (at Cynisca Personal Training) https://www.instagram.com/p/BoQ-lQkhwxl/?utm_source=ig_tumblr_share&igshid=10xh3b58dnxgy

THAT WAS GROSS: it doesn't have to be complicated It doesn't have to be technical It just have to be effective https://www.instagram.com/p/BoPIdUbBkBD/?utm_source=ig_tumblr_share&igshid=vxrt9c2bddu6

SPOT THE DIFFERENCE: I've been trying to figure out what didn't look right in @mccaterpillar.pretzel deadlift. ---------------------- Yesterday it dawned on me... Can you spot the mistake in the first video?? ----------------------- Notice an aggressive extension of the knee once the bar gets to the knee?? It's almost as though he's managed to move the action of the lift from the posterior chain on to the anterior of the body 🤦🏻‍♀️ ------------------------- Remember that a deadlift is a drive from the floor using the entire posterior chain. Take the tension of the bar through your back and drive the bar off the floor with the legs. ---------------------------- The second video shows Colm's last set of deadlifts with some huge improvements in how he lifts the bar. Now to tidy up the lift overall, address the tightness of his back and then up to the weights 👌🏼 We earn our weights at #cyniscapt with strong clean lifts 💪🏼 (at Cynisca Personal Training) https://www.instagram.com/p/BoONZnrhtA0/?utm_source=ig_tumblr_share&igshid=lsmjqf01bg85

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