The Fitness Ward

If it doesn't challenge you, it doesn't change you! Aim. Act. Achieve!

[thefitnessward]

There are many ways to train. - Many, many ways! - Choosing a training fashion that compliments your personality, fitness level, energy level, lifestyle, etc. is important as it will engage your mind and body better in connection. - If you're not into it, there isn't a point in doing it. - From bodyweight, to weight lifting, dancing to yoga, heavy weights, to light resistance bands, there are numerous combinations in which you can improve yourself, health and otherwise. - Testing different styles and finding the one you enjoy the most, is a great way to improve your body which finding a passion you can commit to. - Also, do you train alone or with a partner? - It's been proven that training with a partner really improves motivation and progress due to factor of working harder with someone there to support you. - Whatever way you train, however you do it, do it to the best of your ability! 💪 - Don't forget your rests days! - Peace! ✌ - - #fitness #restday #train #training #bodyweight #weighlifting #weighttraining #resistancetraining #resistancebands #trainsmart #passion #monday #mondaymotivation #mondaymood #mondayvibes #motivation

[thefitnessward]

A little time off for me. - Going to take a week to sort it out. Energy levels are great, but balance is off. - Taking it back to square 1. Basics, mastering them. Taking steps a little more linear. - Realised we're all at different points in our journies, and some of us as not as strong... and that isn't a bad thing! - We all have to start somewhere. - After a short break, I'll be taking it up a notch with all the foundations and basics, and showing you just how much the basics can do for you! - For now, peace! - - #thefitnessward #fitness #coach #rest #timeoff #illbeback #basics #foundation (at The Fitness Ward)

[thefitnessward]

Muscle growth. - There is a little check list to tick away at when considering your programme. - When you're changing things up, and wanting to push yourself further and improve more, there are a couple points you could consider. - 1. Slow down the speed of your reps - one major factor to stimulating muscles is TUT (Time Under Tension). Slowing down your reps increases the time that your muscles are under tension. The more time under tension, the more stimulation. The more stimulation, the more your muscles improve. Simple! 👌. - 2. Add more weight - stuck at that rep range? The best thing to do is to add a little more weight. If 8 reps becomes easier and more manageable over time, you need to increase the difficulty a little. Make sure you can lift the weight with proper form for the given exercise. If you can't complete the range of motion in the exercise, choose a lower weight. Using heavier weights typically means fewer repetitions. However, using the heaviest possible weight you can use with 8 to 10 repetitions is one way to significantly accelerate muscle growth. - 3. Pause for a second during a rep - bench press? Hold at the bottom for a second. Squat, same, hold at the bottom. Dumbbell pec fly? Hold at the top and squeeze your chest muscle. Finding new and nice give ways to keep tension on your muscles helps stimulate them further throughout the entire rep range you commit to. Bicep curls? Pause when you're half way down from the top of the rep. Then go back up. 💪 - Try these little ways to change the way you stimulate your muscles. Change them up each cycle to keep your muscles guessing and progressing! ✌. - - #thefitnessward #fitnesscoach #fitness #fit #motivation #trainer #training #workout #workouttrainer #skimble #skimbler #pt #muscles #muscle #timeundertension #musclegrowth #muscletension #improve #trainsmart

[thefitnessward]

Let's talk a little about technique. - So many people have their technique all over the place. - The exercise in the photo is one of the best examples. - The Lat Pulldown. Great for your back muscles, But terrible of you don't get your technique correct. - From swinging all the way through the workout, go bending all the way back, to bringing the bar down do your belly button, and even behind your head... Why? - Me question is why? - These all take your joints and stabilising muscles out of sync and their natural movement pattern, and also provide added strain to other areas, shoulders, lumbar, pelvis, neck, and the muscles surrounding them. - This post shows you the technique that is generally accepted when doing a Lat Pulldown. - It's structured, it's effective, it's safe. It work! 👌. - There are, however, different alterations of this exercises. Different handles, hand positions, etc. But this photo depicts the way in which to go about it, generally. - - #thefitnessward #fitnesscoach #fitness #fit #motivation #trainer #training #workout #workouttrainer #skimble #skimbler #latpulldown #backworkout #back #lats #weight #technique (at The Fitness Ward)

[thefitnessward]

Fear. - A falsity that stops us completely goals. - Can take us away from what we're focusing in. - Fear is powerful, although it does not exist. - And everything you've ever wanted is in the other side of it. - Want to meet your goals? - Want to achieve your success dreams? - You've got to bypass your fears. - People are too afraid to take the big leap needed to reach the other side. - What I'm saying is jump, leap, hop and even skip... Just don't stand where you are and let fear take over. - Want success? Want to achieve? - Then jump! - - #thefitnessward #fitnesscoach #fitness #fit #motivation #trainer #training #workout #workouttrainer #skimble #skimbler #leap #jump #everythingyouwantisontheothersideoffear (at The Fitness Ward)

[thefitnessward]

It's time for a comeback! - Now, I have been off for a while, now. - Irregular posts, motivation up and down, training a little less to rear my body and mind, stresses, etc, etc. - Kinda had some time to think. - People who know me will confirm I don't like to rest. So imagine the difficulty in me staying in for an hour, let alone a day. - Had enough time to think of options. - Felt there is nothing to change but myself. - Arrogance, attitude and anger levels... Not good. - It's time for a comeback. - First day back in the gym for nearly 3 weeks... It's kinda crazy. Been doing small amounts of bodyweight exercises to keep me level but still. - Felt stupidly anxious in the gym, even though it wasn't very busy. - Not as strong now, but more ambitious. - Set myself a goal of 12stone7lbs... My weight gain abilities are non-existent due to my metabolism, etc. But I'll be there. - I'm sitting at an unbelievable 11stone5lbs. People tell me I look 9 stone ha. That good? - Let's get this done! My active diet is currently being rising from 4,000kcal to 4,750kcal. Not much of a difference but every little helps (sorry Tesco). - You'll be seeing a lot more of me, I assure you. - This time it's a promise!! 🤘 - - #thefitnessward #fitnesscoach #comeback #itstimeforacomeback #imback #return #returnofthemack #fitness #fitspo #motivation #tuesdaymotivation

[thefitnessward]

Gotta tell you, @pointblankcb has it made! - People who know me will know I am a deep lover of coffee. - So when I found this cold brew coffee, I just had to give it a bash - Cold brew = life. - With 64mg of caffeine per 100ml, no additives, no sugar, no preservatives, with drink hits the spit with no residual effects. - Also, no bitter aftertaste for those who do not like the stronger taste of a roasted bean. - Basically 1kcal in this drink and it's great before a workout, as an alternative for most pre-workout formulas. - Give it a go, it is a fantastic product! - - #thefitnessward #fitnesscoach #fitness #fit #motivation #trainer #training #workout #workouttrainer #skimble #skimbler #coffee #caffeine #coldbrew #coldbrewcoffee #pointblank #1kcal (at The Fitness Ward)

[thefitnessward]

Time. - Something we focus on too much. - How long its been here, how long until I go there, how slow or fast it is going by. - It's all the same. - This can effect you. Can bring you down, take your focus away from your workout, your study, your work, your plans. - The clock keeps going, even if you don't. - So don't watch the clock. Do as it does. - Does a clock stop because of a bad day? Does a clock stop when the night is done. - Nope. It keeps on going forward. - Consider yourself a clock. Keep going, let no one slow you down, but make sure you don't run your barriers out. - Don't ever watch the clock. Do as it does. Keep on going. - Simple! 👌 - Apologies for what seems to be a month out. Will be getting back into regularity soon enough. - Time to go is now! 💪 - #thefitnessward #fitness #fit #motivation #trainer #training #workout #workouttrainer #skimble #skimbler #gym #fitnesscoach #wimbledon #mobiletrainer #onlinetraining #onlinetrainer #mobiletrainer #thursdaymotivation #keepgoing #time (at The Fitness Ward)

[thefitnessward]

So work got a sample of this today... - It is pretty darn good in a hot chocolate. - Add some orange for a life-changing drink!!! - Also, many apologies for not posting in days. - I moved to a new flat and have been working, unpacking, getting stuff in and buying stuff. - I'm still in need fine fridge, too! 😂😂. - Anyway, I'll have over 90 minutes more per day (due to living more closer to work) so I have more time to post, take videos and photos of workouts and much more. - So happy times are ahead. - Stay posted! - - #thefitnessward #fitnesscoach #fitness #fit #motivation #trainer #training #workout #workouttrainer #skimble #skimbler #gym #newhome #move

[thefitnessward]

It doesn't matter if you're sprinting or crawling, just as long as you keep moving forward. - Some progress is slower than others. - Your journey is long, and difficult and times. But never let that stop you. - You can be going full speed, or be fatigued to your limit. But you keep on going. - This shows heart, passion, determination and mental fortitude. - Respectable! - This photo was taken out of part of an outdoor workout I did in December 2017. - Intense, explosive, and tiring. - I kept going! 💪 - So should you. - Going gets tough, the tough get going. - - #thefitnessward #fitnesscoach #fitness #fit #motivation #trainer #training #workout #workouttrainer #skimble #skimbler #trainsafe #dontgiveup #keepmovingforward (at The Fitness Ward)

[thefitnessward]

Doubt. - This is something that can, and will, beat your motivation, if you let it. - On the other hand, doubt can be one potent piece of fuel! - But one fuel that is unrivalled, is your own self belief. - You want to lose 30lbs of fat? You want to join 20lbs of muscle? You want to gain strength and lift 100kg? You want to grow that booty? - The believe in yourself. - Apply yourself, put the work in, and reap the rewards. - Just remember, you have what it takes! 💪. - - #thefitnessward #fitnesscoach #fitness #fit #motivation #trainer #training #workout #workouttrainer #skimble #skimbler #onlinecoach #fuel #believeinyourself #dontdoubtyourself (at The Fitness Ward)

[thefitnessward]

It's not just about getting better, stronger or faster. - To me, It's making that which is not easily done, done easily. - To make sense of this. - Think about your journey. - For your start, is there something that was deemed impossible from yourself but is now easy? - Maybe that 100kg leg press. Maybe that 80kg bench press. Could even be that the touch you've struggled with. - Whatever your goal, just remember, it's all in your hands. - You want some difficult task to be easier? You need to aim above this difficult task until it is. - 50kg heavy? That's okay. It was heavy to everyone else before. But you should definitely aim at achieved a sweet 65kg. - However, take time, train safe and ready your body with specific and targeted warm-ups before each session. - Primer exercises and pulse raises set your CNS for the following sessions and stretching sets the standard for your muscles to work on. - But remember, it's all on you. - For me, what I want to become easy are those 100+ rep sets. Bodyweight, explosive jumps, walking exercises and them always evil burpees! - What do you want to become easy? - What do you currently find difficult? - Comment below and set your goals to them becoming easy! 💪 - - #thefitnessward #fitnesscoach #fitness #fit #motivation #trainer #training #workout #workouttrainer #skimble #skimbler #gym #difficult #easy #iwanttoeasilydowhatisnoteasilydone #aimactachieve #aim #act #achieve (at The Fitness Ward)

[thefitnessward]

Things take time. - Losing fat. Building lean muscle Sculpting your physique Increasing your strength Recovery Rest Rehabilitation - It's all the same. It takes time. - Some more than others but It's all the same. - Don't be dismayed from your journey if any of your goals take a little longer than usual, or longer than a friend or other person in the gym. - We're all on the same journey, but all on different paths. - Time is a valuable Commodity, but you can't get any back. - But remember, things won't happen overnight - You'll have highs, you'll have lows, but if you don't use your time effectively, you'll not achieve progress! - Just remember your time isn't the same as ant others. - You take it, you spend it. Just be sure to manage it! - - #thefitnessward #fitness #fit #motivation #trainer #training #workout #workouttrainer #skimble #skimbler #gym #time #ittakestime #takestime #journey #progress #aimactachieve (at The Fitness Ward)

[thefitnessward]

So it's happened all over again! - This time @liam_norton122 took on the challenge. - I maintain 100% record of people very much on the edge of puking their past up! - Stairs 8 - humans 1! - Good record. - Sorry, pal. Had to step it up a notch. - Welcome to the suck! 😂💪 - - #thefitnessward #fitnesscoach #fitness #fit #motivation #trainer #training #workout #workouttrainer #skimble #skimbler #stairmaster #stairmasterworkout #stairmasterchallenge #bodyweight #done (at Tamworth Castle and Grounds)

[thefitnessward]

That is the simplicity of it all. - The guy 3ft. Away lifting 40kg more... Disregard. - The girl that has gained muscle on her legs, butt and abs... Disregard. - The person in the mirror directly ahead of you... Keep them in mind. - That person is your biggest competition. You want to improve? Become stronger? Faster? Lose fat? Gain muscle mass? - Then you need to go head-to-head against yourself. - In this world, it's you vs. you, no one else. - No one else will lift the weights for you. No one else will run that extra mile for you. No one else will wake up early and grind for you. - It's you vs. you. - Make it a damn good competition! 💪💪 - - #thefitnessward #fitnesscoach #fitness #fit #motivation #trainer #training #workout #workouttrainer #skimble #skimbler #thursday #thursdaymotivation #youvsyou #youvsyourself (at The Fitness Ward)

[thefitnessward]

I'm back! - Reason I didn't post for nearly a week? - Had some fatigue. - Needed mental rest. - The positive thoughts weren't flowing and it was affecting all aspects of my life- - Then I had a chat with someone. An inspiration. A monitor. A friend! - Took some time to rest my mind and body. - I'll be soon working on a work-life balance. It's crucial. - Maybe it's pride. Need to do more. Can't just sit there and let other people do the work. - Must do more. - It'll wear you out, trust Me! - Positive thoughts are the foundation of your mind's strength. - They are the heavy weights of the psychological exercise. - Must say, a week off from having 24762 hours of work, going to he cinema to attempt to sit still for 3 hours, a couple meals out and a lot more reading than usual (I have around 100 newish books to get through), I feel awesome. - I'm not even thinking 'how long will this good feeling last? What if I wake up tomorrow bad again?' - Nope! - Imma make it last!! And so should you. - It's tough, I know. But fight, rest, recover and fight some more. - No sense in giving 200% now with nothing left to even think. - Keep your mind strong, your body will follow. - Peace! ✌ - - #thefitnessward #fitnesscoach #fitness #fit #motivation #trainer #training #workout #workouttrainer #skimble #skimbler #positivevibes #positivequotes #positivity #rest #recovery #randr #comeback (at The Fitness Ward)

[thefitnessward]

This phrase has been used to the extreme as of the last few years. - It has some form of meaning. - The burn... That's where you need to be. - Pain is your body telling you there is something wrong. - Do not train through it. You will get worse. The pain will become stronger. You're recovery will not happen. - I am currently reeling from a lower back and hamstring issue. - First I've had and I'm not enjoying it. Left lower back and right hamstring. - I'm not training at my usual intensity/volume for a week or two. - Getting it sorted takes time and can become highly frustrated but think of the future ahead. - You either take a couple weeks out to sort an issue, or you keep going and tear your next few years apart with bigger injuries and longer recovery times. - 'No pain, no gain'. I prefer the term; 'You burn, you learn' - Take your time. Learn what your body can do and listen to it at all times! - What is your week looking like? - Strength? De-load? Recovery? - Whatever it is, make the most of it. - - #thefitnessward #fitnesscoach #fitness #fit #motivation #trainer #training #workout #workouttrainer #skimble #skimbler #onlinetrainer #onlinetraining #tuesdaymotivation #tuesday (at The Fitness Ward)