Key2fitness @key2fit - Tumblr Blog

Help me a little to win big! It is my passion and dream to help as many people as possible! Yes, it's my profession and livelihood, but I also love to help as many people as I can. Hence, the content I share and what I do is important to me as I hope it is valuable to you. So, I encourage you to complete my quick 2 minute survey so I can provide the best content and service to you and my clients as possible. To say thank you, everyone who completes my survey will be in with a chance of winning a free month of bespoke 1-1 coaching with no catch! Complete to compete - Follow the link in my BIO 📲 (at Cuffley) https://www.instagram.com/p/CpulKJAIIAh/?igshid=NGJjMDIxMWI=

Steve.H started exactly where you are… Check the next slide of how steve started and how he has changed his Mindset set and physical. Now… let's be honest, you’re not going to achieve results like these in 5 days…  BUT you can definitely make a start. I promise if you follow my challenge, you will feel better by the end of next week.  Habits take a while to build, but you have to start somewhere. Steve.H started with the same steps. Let me ask you this:  What would you like to be able to achieve before the New Year? If you start TODAY, you’ll be closer than if you wait until 2022 is over. Why not challenge yourself to see what you’re capable of in the final weeks of this year. If you’d like my help to achieve your goals before 2022 is over (For FREE), simply comment below or DM me the word “START” #blackfridayfitness #blackfriday #fitness #workout #atlantafitness #utahfitness #newyorkfitness #homegymdeals #fitnessequipmentsale #homegym #workoutathome #baltimorefitness #chicagofitness #cybermonday #houstonfitness #hhthomefitness #iowafitness #bamhomefitness #topfitnessstore #utahhomefitness #precor #goals #miamifitness #alaskafitness #illinoisfitness #newjerseyfitness #saintlouisfitness #losangelesfitness #lasvegasfitness #dcfitness Powered by @key2swift (at Cuffley) https://www.instagram.com/p/ClJKHMBI1DE/?igshid=NGJjMDIxMWI=

DO YOU WANT TO WIN 50% OFF MY ONLINE COACHING?? 🤩 If you’ve not heard of online coaching before, allow me to explain… Online coaching is an opportunity for me to support you EVERY step of the way, not just for an hour in the gym twice a week. As part of my online coaching you will get ✅ A customised plan built especially for you to get you efficient and effective results ✅ Everything delivered via my App - track your training progress, habits, PBs, steps, sleep and nutrition all in one place! ✅ you will be fully supported and accountable to reach your goals It's like having a virtual PT in your pocket. It's so much more affordable than having in-person sessions... AND you get more accountability and support. Sound good? I know times are tough - SO as a Black Friday treat, you can sign up to my FREE 5 day challenge... and not only that, but if you take part - you can bag yourself up to 50% off my online coaching!  So not only will you get a week of FREE support, you’ll then also get online coaching for HALF the price. I've never offered anything this cheap before...  But I'm blown away by the positive response this has received from you guys this week so far! Come join us and don't miss out on being a part of the challenge crew! Simply hit the link in my bio to sign up for FREE or DM me for some more details. #blackfridayfitness #blackfriday #fitness #workout #atlantafitness #utahfitness #newyorkfitness #homegymdeals #fitnessequipmentsale #homegym #workoutathome #baltimorefitness #chicagofitness #cybermonday #houstonfitness #hhthomefitness #iowafitness #bamhomefitness #topfitnessstore #utahhomefitness #precor #goals #miamifitness #alaskafitness #illinoisfitness #newjerseyfitness #saintlouisfitness #losangelesfitness #lasvegasfitness #dcfitness Powered by @key2swift (at Cuffley) https://www.instagram.com/p/ClCUQ6wo7Hq/?igshid=NGJjMDIxMWI=

Do you think you can feel fitter “One last thing for you of 2022” Is just 5 days?! I know times are tough at the moment - so I want to help as many of you as possible feel better and build healthier habits ahead of the festive season. Starting next Monday, I’m launching a FREE 5 day challenge to help you on your fitness journey… It's so easy to think you'll wait for the New Year for your "health kick" but I want to prove to you that you can start now - FOR FREE - and your future self will be so grateful you did.  If you’re someone who wants to * Start feeling fitter in 5 days * Challenge themselves * Trial run what it would be like to work with me Then this challenge is for you!  Over the course of 5 days, I’ll be holding you accountable to the daily habits that, over time, will get you the results you’re hoping to achieve.  Want to get involved? All you have to do is hit the link in my bio or comment below FREE and I’ll send you all the details of how to join the team! As I want to ensure the challenge is as valuable as possible to all those who join, I will be limiting spaces - so if you're interested in working with me for free, don't hang about... #blackfriday #blackfridaysale #sale #cybermonday #promo #blackfridaydeals #fitnessblackfridaydeals #christmas #shopping #iphone #love #blackweek #thanksgiving #instagood #black #smallbusiness #blackfridayshopping #5dayfitnesschallenge #blackfridaysales #onlineshopping #beauty #deals #fitness #discount #style #like #blackfridaybrasil #blacknovember (at Cuffley) https://www.instagram.com/p/Ck9LAJdo6DJ/?igshid=NGJjMDIxMWI=

“One last thing for you of 2022” My name is Junior Arscott  I love helping my clients achieve their goals with simple but effective lifestyle choices on food and training methods. I was fed up with lousy information about demonising food groups and training techniques with poor execution. So I created K2S so that males and females can get to their goals without having to restrict themself from foods they like and training without a plan or just long cardio session to lose weight. Does that sound like something you'd be interested in? If so... 🚨NEWSFLASH🚨 I've got some exciting news for you As a special Black Friday treat, I will be launching something BRAND NEW for FREE! If you want to be the first to know more, drop me a DM with the word “FREEBIE”! Or… you can keep your eyes peeled for my full announcement tomorrow 👀 #blackfriday #blackfridaysale #sale #cybermonday #promo #blackfridaydeals #free #christmas #shopping #onlinefitnessbusiness #love #blackweek #thanksgiving #freefitnesschallenge #black #smallbusiness #blackfridayshopping #moda #blackfridaysales #onlineshopping #beauty #deals #starkid #discount #style #like #blackfridaybrasil #blacknovember (at Cuffley) https://www.instagram.com/p/Ck6UzgcowlG/?igshid=NGJjMDIxMWI=

It’s early…you’re tired…it’s nearly the weekend, and you’re tempted to ease up on the routine you diligently followed all week and give yourself a well-earned break… DON’T DO IT! Push on through. Nothing is more important than consistency when it comes to changing your habits and reaching your goals. Yes, it’s hard work to stay motivated all the time. Yes, it’s easy to succumb to the temptation to reward yourself with a day off. BUT stay focused, challenge yourself physically and mentally even when you really don’t want to, and you will be glad that you did! ✔️You’ll see the physical transformation quicker if you stay on target. ✔️You’re empowering yourself by building resilience and determination ✔️You’ll be more content and happy from the endorphins after exercising or simply from overcoming that hurdle. If you need help staying motivated, book in a call on my website and let's talk. #pushyourself #fitness #motivation #workout #fitnessmotivation #nevergiveup #goals #pushyourlimits #fitfam #motivationalquotes #noexcuses #believeinyourself #fitnessjourney #bodybuilding #training #inspiration #challengeyourself #gymlife #healthylifestyle #keepgoing #strength #health #workhard #loveyourself #love #gymmotivation #mindset #hardwork (at Cuffley) https://www.instagram.com/p/CikK1nSICv3/?igshid=NGJjMDIxMWI=

• Need to be held accountable? • Struggling with motivation? • Want someone to train with? • Need support from a PT Team Training- This is the perfect way to hold yourself accountable, gain motivation by training with others and receive expert advice from a Personal Trainer. These private small group sessions are designed to help individuals reach their fitness goals together in a more intimate setting. You will work together as a group to motivate each other but will be given that one to one approach as if you had your own personal PT session. You’ll also receive nutritional support that is bespoke to you. Drop a message if you’re interested @key2swift @ignite.fitness ———————————————————————————— #TeamPT #FitTogether #health #weightloss #fatloss #personaltraining #Transformation #Teamtraining #personaltraining #grouptraining #personaltrainer #coaching #cardio #weightloss #coach #teambuilding #fun #strength #fitnessmotivation #teamwork #notagymbutacommunity #fitness #challenge #lifechanging #training #teamtraining #workout #functionaltraining #community (at Cuffley) https://www.instagram.com/p/CgxAyDSo5ri/?igshid=NGJjMDIxMWI=

Here are some killer exercises to work all parts of your body Legs, Back, Chest, abs and arms Drop a 💪 if you are going to try it out. Thoughts? There isn’t the best exercise for each body part; you need to see what works best for your biomechanics and where you feel the best pump SAVE THIS POST FOR LATER! Make sure to follow @key2swift For more nutrition, workouts & fitness tips If you find this helpful? Please share it with your friends! Turn on post notifications to never miss our content! #fitness #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #love #lifestyle #instagood #fitfam #healthylifestyle #sport #gymlife #healthy #instagram #gymmotivation #personaltrainer #crossfit #muscle #fitnessmodel #follow #fashion #exercise #like #weightloss #model (at Cuffley) https://www.instagram.com/p/CgMxMbDImFJ/?igshid=NGJjMDIxMWI=

We all know that feeling…you’ve been working hard all week, eating healthy and exercising regularly, then the weekend arrives, and you want to enjoy it, and you should. If you’ve eaten clean and challenged your body through your workouts, an unhealthy meal or two won’t hurt and will actually help keep you focused and motivated the rest of the time. BUT don’t undo all the hard work indulging your every whim pushing your hard-earned calorie deficit into calorie maintenance or, worse still, calorie surplus. Here are my tips on how to enjoy your weekend cheat meals without excess: 1. You need to have earned your cheat meal! Eat healthy for five-plus days, then indulge in your cheat meal before reverting straight back to eating healthy, so it stays a habit. 2. Avoid having your cheat meal on a rest day. Ideally, exercise before your cheat meal, as engaging in an intense workout will speed up your metabolism and help you burn those extra calories. 3. Balance is vital; if you are planning on having a few drinks avoid combining it with a cheat meal as you’ll have to work even harder to stay in deficit. Suppose you want the meal to keep the drinks to a minimum instead. 4. It’s a cheat meal, not an all-day feast; eat whatever you want for that meal but avoid seeing it as an opportunity to binge for hours. 5. Avoid having a cheat breakfast and save your cheat meal for dinner, as indulging first thing sets you up to fail for the rest of the day as your body will be craving more. 6. Enjoy! Everyone needs to reward themselves for their hard work but by following the advice above you can enjoy it without reversing your hard work. #overeating #bingeeating #emotionaleating #weightloss #bingeeatingrecovery #nutrition #weightlossjourney #mindfuleating #stresseating #healthylifestyle #fitness #gainingweight #fatloss #intuitiveeating #selflove #health #diet #overeatingrecovery #feedee #fitfam #bigbelly #healthyeating #emotionaleatingrecovery #foodfreedom #food #belly #calories #feeder #nutritioncoach (at Cuffley) https://www.instagram.com/p/Cfa7k0jIPvp/?igshid=NGJjMDIxMWI=

Did you know that zinc is required for thousands of processes within the body?! It is an essential nutrient, so make sure you get your recommended daily intake for optimum health. Why is Zinc so important? Zinc is one of the most widely used nutrients in the body and assists with: ✔️muscle growth, ✔️muscle recovery, ✔️boosting immunity, ✔️reducing inflammation, ✔️preventing infection, ✔️improving bone health, ✔️aiding metabolism, ✔️keeping your blood sugar stable, ✔️ digestion, ✔️nutrient absorption. Zinc also plays a role in hormone production, including testosterone which is essential for building lean muscle mass. In the immune system, zinc plays an integral role in producing T cells and helping white blood cells fight off bacteria and viruses. Zinc also interacts with blood platelets to help with blood clotting, so getting enough zinc is an essential part of assisting cuts and scrapes heal properly. Zinc plays a role in the synthesis, storage, and release of insulin in the pancreas, helping to stabilise your blood sugar levels. The digestive system also utilises it by supporting nutrient absorption, helping to break down protein and carbohydrates and even enabling you to taste your food! If you don’t have enough zinc in your system, you may have reduced energy levels as your body has to work harder to metabolise your food, making it harder to lose weight. Zinc can be found in a variety of foods such as meat, liver, seafood, eggs, nuts, seeds, legumes, and whole grains; however, some of these food sources contain naturally occurring compounds called phytates that affect zinc's bioavailability, making it harder for the body to absorb it. This can be easily overcome by fermenting or sprouting certain foods #inflammation #testosterone #musclerecovery #health #healthylifestyle #muscle #Zinc #nutrition #inflammationrelief #testosteronebooster #vitamins #spirulina #testosteronereplacementtherapy #calcium #magnesium #postworkout #healthyfood #weightloss #antiinflammatory #diabetes #femaletomale #hrt #zincommunity #herbal #sportsrecovery #recovery #jointpain #musclepain #plantbased #inflammations (at Cuffley) https://www.instagram.com/p/Cc06G7-IL3J/?igshid=NGJjMDIxMWI=

To maximise muscle growth, work smarter, not harder, by finding that sweet spot of maximum gains before the fatigue kicks in. For optimum results, you need to ensure you warm up, but do NOT pre-exhaust yourself before you get to your threshold as for the best results, you want to work at your threshold for the core part of your training session. I offer face to face and online training plans to help you maximise your gains. Send me a Dm if you want to know more about how to work smarter within every session. . . . . . . #musclegrowth #Musclegrowth #buildmuscle #fitnesmotivation #musclemass #muscle #gains #glutesworkout #gainmuscle #hypertrophy #bodybuilding #fatloss #pullday #hamstringworkout #musclegain #bodybuildingmotivation #musclebuilding #motivation #fitness #weightloss #musclegains #gymlife #health #fitnessvideos #training #healthylifestyle #workout (at Cuffley) https://www.instagram.com/p/Cch-bRQIw2v/?igshid=NGJjMDIxMWI=

The foundation of any success is establishing a positive mental attitude. Without the right outlook and a strong, resilient but open mind, success will be elusive to you as you’ll stumble on your journey when you hit any hurdles. ✅ Believe it’s possible, and you’ll find a way to make it happen. ✅ A well-structured plan will keep your mind focused and prevents doubt from creeping in. ✅ Keep an open mind and never stop trying to learn and challenge the mind. ✅ Read, listen and absorb information from others to grow, so you can adapt not just to reach your goals but to exceed them. ✅ Work hard, be persistent and overcome the challenges you encounter with determination, and you’ll stay on course and won’t falter. If you want a strong body, focus on strengthening your mind, and with hard work and dedication, your goals will be achieved. .⁣ .⁣ .⁣ .⁣ .⁣ #changestartswithyou #inspiration #changeisgood #change #changetheworld #changemaker #motivation #changemakers #bethankfuleveryday #inspireothers #positivity #happinessisaninsidejob #focused #focus #positivemindset #happinessisachoice #thinkpositive #focusonthegood #mindsetiseverything # #rebel #youcandoanything #me #staytruetoyourself #quotes #goodvibes #focusonyourgoals (at Cuffley) https://www.instagram.com/p/CcP9iu_I5X7/?igshid=NGJjMDIxMWI=

Vegan Cinnamon Tear and Share Loaf Ingredients: 60g Vitalite vegan butter 300g strong white bread flour 165ml water 1 tsp dried fast acting yeast 90g Demerara sugar 1 tsp ground cinnamon 200g icing sugar Method: Preheat oven to 200 degrees 1. Melt 30g of the vegan butter and mix with the 165ml water 2. Stir in the yeast with a metal spoon 3. Mix together the flour and 30g of the sugar and then add the yeast mix 4. Form a dough with your hands and knead for 5 minutes 5. Place in a mixing bowl and prove for 20 minutes (cover the bowl with a tea towel) 6. Roll out the dough into a 30cm x 30cm square 7. Spread the remaining butter over the dough and then sprinkle on the cinnamon and remaining sugar 8. Roll the dough into a sausage shape and cut into 6 9. Place in a loaf tin and bake for 20 minutes 10. Once the loaf has cooled, drizzle with the icing sugar Ps. Cinnamon actually has prebiotic properties and so can help to restore a healthy composition of bacteria within the gut and combat digestive issues. ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #caloriecounting #eathealthy #foodblogger #foodlover #glutenfree #healthybreakfast #healthychoices #healthyeating #healthyeatinghabits #healthyeatinginspiration #healthyeatingplan #healthyeatingtips #healthylunch #healthymeals #healthyrecipe #healthyrecipes #healthysnacks #keto #lunch #mealprep #organic #plantbased #slimmingworld #slimmingworlduk #swuk #veganfood #vegetarian #weightlossjourney #weightlossmotivation #weightlosstransformation (at Cuffley) https://www.instagram.com/p/Cbr7QNcImWn/?utm_medium=tumblr

My Quote “The Heart never lies.” Six tips to help keep your heart strong and avoid having a heart attack or a stroke: Keep an eye on numbers- Monitor your pulse, cholesterol, weight, blood pressure and blood sugar and ensure they are all on track. If you notice anything wrong, ensure you contact your GP. Sleep well- Getting a good night's sleep is essential. Try to get at least 7 hours of sleep each night to ensure your body has had time to rest and reset. Reduce Stress- Practice mindful breathing, yoga, praying, mediation or petting your dog or cat. These things are most likely to reduce your stress and raise your serotonin levels. Stop bad habits- Reduce alcohol intake and stop smoking or vaping as these have awful impacts on our bodies, specifically our vital organs. Move around more- Keeping active is essential for having a healthy heart and making sure it can keep pumping enough blood around our bodies. Aim for 150+ minutes of moderate-intensity exercise each week. Eat smarter- Reduce fatty foods that can potentially build up and clog arteries leading to your heart. #cardiology #heartdisease #hearthealth #heartattack #healthyheart #heart #heartattacks #Heartattacks #Healthyheart #highbloodpressure #cholesterol #nutrition #healthymind #healthybody #bloodpressure #weightloss #hearthealthy #healthylifestyle #heartattacksurvivor #heartdiseaseawareness #worldheartday #stayhealthy #cardio #healthylife #wellness #Heart #loveyourself (at Cuffley) https://www.instagram.com/p/CbZ6u_zoB62/?utm_medium=tumblr

“Magic Pill” We all wish there was a magic pill that we could take to instantly transform our bodies into the ideal version of ourselves. Sadly, there are no quick fixes! Achieving the weight loss that most are striving for takes dedication and patience, especially if we want to achieve long term results. Reducing your body fat percentage is crucial to achieving a lean and toned body and the only way to accomplish this is through calorie deficit. The easiest and most sustainable way of staying in a calorie deficit is through a diet high in protein, as it can help boost your metabolism and reduce your appetite. Combine a healthy high, protein diet with a weight training plan that’s appropriate for you, and you are setting yourself up to succeed BUT don’t overlook the importance of a good night’s sleep. Getting a good night’s sleep is incredibly important for your health as it has proven to: ✅ Improve concentration and productivity ✅ Beneficial for your mental health ✅ Help to regulate emotions ✅ Strengthen the immune system ✅ Reduce inflammation ✅ Help you maintain or lose weight ✅ Enhance athletic ability by helping your fine motor skills, reaction time, muscular power and muscular endurance. The final piece to the puzzle is establishing the right mindset or you will struggle to stick with it and consistency is integral to your success! It can be overwhelming and time-consuming trying to find the right training program and combining it with a nutrition plan that is healthy and sustainable, but that’s where I can help Send me a DM, and we can book a day and time to go through some key points. This way, all you have to do is follow my advice, focus on consistently getting a good night’s sleep and patiently wait for the fat to disappear. #caloriecounting #caloriedefecit #caloriedeficit #calories #caloriesincaloriesout #countingcalories #countingcaloriesuk #fatloss #fatlossmotivation #foodblog #foodblogger #fooddiary #foodoptimising #losingweight #mfp #mfpjourney #motivated #myfitnesspal #onplan #personaltrainer #slimmingworld #slimmingworlduk #sw #weightlossjourney #weightlossmotivation #weightlosstransformation #weightlossuk #weightwatchers (at Cuffley) https://www.instagram.com/p/CbH0nsVIGfr/?utm_medium=tumblr

If you are serious about your goals, you’ll find a way. If you’re not, you’ll find an excuse. We ALL have days when the last thing we want to do is a workout, BUT these are the days it’s essential we push through and keep going! Don’t let the excuses creep in; they are self-sabotaging and are a downward spiral of guilt and missed opportunities. Overcome the excuses and find that reason to go anyway, then; not only are you establishing good habits that will help you reach your goals, your mind and body will both feel stronger for it! Our PBs are often reached on the days we have to dig deeper and find that inner strength! ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #business #cardio #crossfit #excuses #excusesdontgetresults #excusesdontlivehere #exercise #exercisemotivation #exerciseroutine #fitlife #fitnesslife #getfit #homeworkout #mindset #motivationalquotes #noexcuses #noexcusesfitness #noexcusesmom #noexcusesnovember #nomoreexcuses #personaltrainer #selflove #stopmakingexcuses #strength #strongerthanexcuses #strongerthanyourexcuses #teamnoexcuses #weightlossjourney #workoutroutine #workouts (at Cuffley) https://www.instagram.com/p/Ca18dSqoAry/?utm_medium=tumblr

People always ask... "What's the best exercise for glutes?" The truth is, there is not ONE exercise that is the best at targeting any muscle group, for a couple of reasons: ❇️ Different exercises will place unique demands on how the muscles are worked, so a varied combination of exercises is essential to get the best results. ❇️ Everyone’s body is different; we all have different capabilities and restrictions and enjoy different exercises. Establishing a training plan that is centred around your preferences and what exercises better suit your body, is fundamental to your success. Your job is to find your own preferred selection of exercises, with distinctive movement patterns that challenge all your muscles; this will enable you to form a unique routine that allows you to focus on getting stronger, as well as targeting specific muscles. So here's a breakdown of the main movement patterns, with information on how they target the muscles: QUICK Key points The Glutes only have a few functions that are divided up into a lot of different lifts: ✳️ Hip Extension (Flexion of hips) ✳️ Hip Abduction (moving the leg out to the side) ✳️ Hip External Rotation (rotating leg outward) ✳️ Posterior Pelvic Tilt (scooping hips under) HIP THRUSTS, BACK EXTENSIONS, KICKBACKS. Target Entire Glute (with more Upper Glute), Mainly Load Shortened Position (squeezing your butt), Get High Glute Activation, Require Less Recovery. SQUATS, LUNGES, DEADLIFTS Target Mostly Lower Glutes, Mostly Load Lengthened Position (deep in your reps). ABDUCTIONS (lifting leg out to the side) Target the Glute Medius (Upper/Outer), Mostly isolate the glutes, Require minimal recovery. Need help finding the right routine that is UNIQUE to you? Click my bio and book in a call with me. So I can ensure you get the most from every exercise. #body #booty #bootybuilding #bootyworkout #cardio #crossfit #fitlife #fitnessgirl #fitnessgoals #fitnesslife #glute #gluteactivation #glutebridge #gluteday #glutegains #glutes #glutesworkout #gluteus #gluteworkout #hiitworkout #homeworkout #legday #legworkout #personaltrainer #squat #squats #strength #weightlifting #workoutoftheday #workoutroutine (at Cuffley) https://www.instagram.com/p/CakeqHeIYHl/?utm_medium=tumblr

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