USING POSITIVE AFFIRMATIONS AND PRIORITISATION TO PROGRESS TOWARDS GOALS

| 𝗨𝗦𝗜𝗡𝗚 𝗣𝗢𝗦𝗜𝗧𝗜𝗩𝗘 𝗔𝗙𝗙𝗜𝗥𝗠𝗔𝗧𝗜𝗢𝗡𝗦 𝗔𝗡𝗗 𝗣𝗥𝗜𝗢𝗥𝗜𝗧𝗜𝗦𝗔𝗧𝗜𝗢𝗡 𝗧𝗢 𝗣𝗥𝗢𝗚𝗥𝗘𝗦𝗦 𝗧𝗢𝗪𝗔𝗥𝗗𝗦 𝗚𝗢𝗔𝗟𝗦 |

-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶.
Maintaining a driven, success-focused and positive mindset is obviously incredible important to achieve any goals you have in mind.

I commonly hear statements similar to these: - "I am just not meant to look athletic"⁣ - "I don't have the motivation to do the things I need to"⁣ -"Its much harder for me to gain muscle compared to the average person" ⁣

Of course if you are telling yourself these things they will become a reality.

If this is you definitely give positive affirmations a go and the following:

𝟏) 𝐀𝐟𝐟𝐢𝐫𝐦𝐚𝐭𝐢𝐨𝐧𝐬:

Write out 15-20 affirmations relevant to your goals and pop them up somewhere around your house or work where you can see them easily.⁣ So switching from negatives to ⁣ "I deserve this" ⁣ or "Success and abundance flows to me effortlessly"⁣ for example.

𝟐) 𝐌𝐢𝐧𝐢𝐦𝐢𝐬𝐞 𝐭𝐡𝐞 𝐮𝐬𝐞 𝐨𝐟 𝐧𝐞𝐠𝐚𝐭𝐢𝐯𝐞 𝐰𝐨𝐫𝐝𝐬 𝐭𝐡𝐫𝐨𝐮𝐠𝐡𝐨𝐮𝐭 𝐭𝐡𝐞 𝐝𝐚𝐲:

'Never'⁣
'Not possible'⁣
'Fat'⁣
'Ugly'⁣
'Skinny'⁣
'Useless'⁣
'Not capable'⁣
'Poor'⁣
'Weak'...etc.⁣

𝟑) 𝐒𝐭𝐚𝐫𝐭 𝐲𝐨𝐮𝐫 𝐝𝐚𝐲 𝐰𝐢𝐭𝐡 𝟐-𝟑 𝐢𝐧𝐭𝐞𝐧𝐭𝐢𝐨𝐧𝐬 𝐨𝐫 𝐩𝐫𝐢𝐨𝐫𝐢𝐭𝐲 𝐭𝐚𝐬𝐤𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐝𝐚𝐲:

2 to 3 things that if you were to complete, would take you a step closer to your end goal and would make the other tasks on your to do list must less relevant.

If you are someone prone to self deprecation and just generally have low self esteem, Definitely try to start incorporating these 3 ideas into your day to day and you will most likely see substantial benefits.

Best wishes 🙏

 -̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-
𝙵𝙾𝚁 𝙵𝚄𝚁𝚃𝙷𝙴𝚁 𝚂𝚄𝙿𝙿𝙾𝚁𝚃 𝚂𝙴𝙰𝚁𝙲𝙷 𝙵𝙾𝚁 𝙼𝚈 𝙿𝚁𝙸𝚅𝙰𝚃𝙴 𝙼𝙴𝙼𝙱𝙴𝚁𝚂 𝙶𝚁𝙾𝚄𝙿 "𝙼𝙰𝙻𝙴𝙱𝙾𝙳𝚈𝚃𝚁𝙰𝙽𝚂𝙵𝙾𝚁𝙼𝙰𝚃𝙸𝙾𝙽𝙶𝚄𝙸𝙳𝙴" 𝙾𝙽 𝙵𝙰𝙲𝙴𝙱𝙾𝙾𝙺

HOW TO DEVELOP YOUR HAMSTRINGS & GLUTES WITH THE ROMANIAN DEADLIFT (DONE OPTIMALLY)

| 𝗛𝗢𝗪 𝗧𝗢 𝗗𝗘𝗩𝗘𝗟𝗢𝗣 𝗬𝗢𝗨𝗥 𝗛𝗔𝗠𝗦𝗧𝗥𝗜𝗡𝗚𝗦 & 𝗚𝗟𝗨𝗧𝗘𝗦 𝗘𝗙𝗙𝗘𝗖𝗧𝗜𝗩𝗟𝗬 𝗔𝗡𝗗 𝗦𝗔𝗙𝗘𝗟𝗬 𝗪𝗜𝗧𝗛 𝗥𝗗𝗟𝗦 |

Since gyms are starting to open again in many areas here is a tutorial to help you optimize your Romanian dead-lift!
.
✅ TECHNIQUE QUES:.
▪️Shoulder width stance with feet pointing out 10 degrees, legs just inside the hands
▪️Set up with double overhand grip (just wider than shoulder width). Grip the bar with a loose hook grip to help you reduce back involvement and activate the hamstrings more (switch grip if forearm strength is low)
▪️Before you initiate the lowering phase try to brace by lifting your chest and stomach up to keep the spine extended throughout the lift
▪️To begin the movement hinge at the hips by pushing the hips straight back (as opposed to lowering the bar straight away)
▪️Keep the bar close to your legs and staying in the same line all the way down.
▪️Maintain soft knees (slight bend), not locked but imagine their being a wall in front of your knees to stop them moving forward
▪️The motion should end just below knee level or mid shin (unless very long arms/incredible mobility) Only go low enough as you can without engaging your lower back so don't go low enough for it to round or come forward
▪️Reverse the motion by pushing your hips forward and lifting your chest up whilst keeping the bar centred over mid foot
▪️Focus primarily on lowering the weight and stretching out the hamstrings and glutes as opposed to the back
▪️Maintain a tight arch in the lower back at all times with a high chest, keep your upper body as stationary as possible
▪️Activation que: Pause at bottom, Turn the hamstrings and glutes on by tensing legs and push your feet hard into the ground.

❌AVOID:
▪️Aim not to bring the chest forward and bar in front of toes
▪️Try to keep head in line with body in the movement, not looking forward as can put too much pressure on neck and spine
▪️Absolutely no need to lower plates all the way to the floor, this is a common mistake which leads to rounding at the lumbar spine
▪️Trying to increase the range of motion by standing on a box is only going to increase the risk of a tear without any extra significant tension to the hamstrings, even if you are incredibly flexible the shin should end just above mid shin level (without rounding back)
▪️Avoid having the knees travel forward or dropping the hips down with the movement

Best wishes to everyone!

BEGINNERS COMPLICATE, EXPERTS SIMPLIFY

-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶
It’s quite easy to over-complicate training and nutrition, but unless you’re training for some form of competition, simple is almost always better in the long run.

There are seven basic movements the human body can perform and all other exercises are merely variations of these seven: Pull (e.g. lat pull down), Push (e.g.chest press), Squat (e.g. barbell squat), Lunge(e.g. dumbbell lunge), Hinge (e.g. hip thrust), Rotation (e.g, Russian twists) and Gait (e.g, walking/running).

Try to focus on incorporating these fundamental human movements into your routine and focus as much as you can on compound exercises (exercises that work multiple muscle groups at the same time) Make sure these take priority over the isolation exercises such as a bicep curl.

Then aim to move as much as possible. Walk instead of driving where appropriate, take the stairs, that kind of stuff.

Finally, make sure you are aware that you absolutely don't have to follow a restrictive and over-complicated diet to get results. Dogmatic approaches are hard to sustain anyway.

Much love dudes! 🙏 

-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶
𝘐𝘧 𝘺𝘰𝘶 𝘸𝘰𝘶𝘭𝘥 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘵𝘢𝘬𝘦 𝘢𝘤𝘵𝘪𝘰𝘯 𝘵𝘰𝘸𝘢𝘳𝘥𝘴 𝘧𝘢𝘵 𝘭𝘰𝘴𝘴 𝘰𝘳 𝘮𝘶𝘴𝘤𝘭𝘦 𝘨𝘢𝘪𝘯 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘫𝘰𝘪𝘯 𝘮𝘺 𝘧𝘳𝘦𝘦 𝘮𝘦𝘮𝘣𝘦𝘳𝘴 𝘍𝘢𝘤𝘦𝘣𝘰𝘰𝘬 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘨𝘳𝘰𝘶𝘱 𝘰𝘳 𝘣𝘰𝘰𝘬 𝘪𝘯 𝘧𝘰𝘳 𝘢 𝘧𝘳𝘦𝘦 𝘢𝘵 𝘩𝘰𝘮𝘦 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘤𝘰𝘯𝘴𝘶𝘭𝘵𝘢𝘵𝘪𝘰𝘯 𝘸𝘪𝘵𝘩 𝘮𝘦 𝘷𝘪𝘢 𝘵𝘩𝘦 𝘭𝘪𝘯𝘬 𝘪𝘯 𝘮𝘺 𝘣𝘪𝘰.

ONLINE BODY RE COMPOSITION PROGRAM RESULTS: MARK

| 𝗢𝗡𝗟𝗜𝗡𝗘 𝗕𝗢𝗗𝗬 𝗥𝗘𝗖𝗢𝗠𝗣𝗢𝗦𝗜𝗧𝗜𝗢𝗡 𝗣𝗥𝗢𝗚𝗥𝗔𝗠 𝗥𝗘𝗦𝗨𝗟𝗧𝗦 𝗙𝗘𝗔𝗧𝗨𝗥𝗜𝗡𝗚: @yoboydarkmark

Here's one of my favorite transformations from my good friend mark a few years back! Plenty of new transformations on the way with solely at home training! -̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶
“I have actually worked with a number of online personal trainers over the last year but none have proven as effective or as knowledgeable as Joshar, honestly I am absolutely over the moon with my progress and I actually enjoyed the journey. I feel I learnt quite a lot along the way and I now have the tools to keep progressing independently and maintain my results in the future, If you are unsure where to start I highly recommend getting some support, saves a lot of time in the long run” @yoboydarkmark
-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶
𝘐𝘧 𝘺𝘰𝘶 𝘸𝘰𝘶𝘭𝘥 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘵𝘢𝘬𝘦 𝘢𝘤𝘵𝘪𝘰𝘯 𝘵𝘰𝘸𝘢𝘳𝘥𝘴 𝘵𝘩𝘦 𝘧𝘢𝘵 𝘭𝘰𝘴𝘴 𝘰𝘳 𝘮𝘶𝘴𝘤𝘭𝘦 𝘨𝘢𝘪𝘯 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘫𝘰𝘪𝘯 𝘮𝘺 𝘧𝘳𝘦𝘦 𝘮𝘦𝘮𝘣𝘦𝘳𝘴 𝘍𝘢𝘤𝘦𝘣𝘰𝘰𝘬 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘨𝘳𝘰𝘶𝘱 𝘰𝘳 𝘣𝘰𝘰𝘬 𝘪𝘯 𝘧𝘰𝘳 𝘢 𝘧𝘳𝘦𝘦 𝘢𝘵 𝘩𝘰𝘮𝘦 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘤𝘰𝘯𝘴𝘶𝘭𝘵𝘢𝘵𝘪𝘰𝘯 𝘸𝘪𝘵𝘩 𝘮𝘦 𝘷𝘪𝘢 𝘵𝘩𝘦 𝘭𝘪𝘯𝘬 𝘪𝘯 𝘮𝘺 𝘣𝘪𝘰. 𝘉𝘦𝘴𝘵 𝘸𝘪𝘴𝘩𝘦𝘴 𝘵𝘰 𝘢𝘭𝘭 🙏

HOW TO BE MOTIVATED IN UNMOTIVATING CIRCUMSTANCES

| 𝗛𝗢𝗪 𝗧𝗢 𝗕𝗘 𝗠𝗢𝗧𝗜𝗩𝗔𝗧𝗘𝗗 𝗜𝗡 𝗨𝗡𝗠𝗢𝗧𝗜𝗩𝗔𝗧𝗘𝗗 𝗖𝗜𝗥𝗖𝗨𝗠𝗦𝗧𝗔𝗡𝗖𝗘𝗦 |

It seems even the most usually highly motivated people are struggling to stick to a training routine at the moment. I know this apply's to many PTs, myself included!

So how can you motivate yourself in unmotivated circumstances?

Firstly make sure you are aware strength training outside of a gym can absolutely be effective if following a good program. There are many studies that back this, so try not to approach home training as a relatively pointless task. You will have a much higher chance of maintaining your muscle mass even with one session a week!

What worked well for me was setting my bar low, not expecting a great session every time. Just get started and If you get a surge of energy half way in that's great, but a lot of times you won't and that is absolutely fine also. Even if your session is just 15 minutes, its still worthwhile. You absolutely do not have to maximum intensity to progress with muscle gain or fat loss.

Always expecting an amazing session seems to put too much pressure on most people. It can leave you feeling overwhelmed and can cause you to begin to resent exercise. "no pain, no gain" is incredibly outdated, that being said you still need to go close to failure on exercises and achieve progressive overload over time to gain muscle.

Remember with training especially the main factor for progression is consistency, ⁣⁣success is the sum of small efforts each day.

-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶ ⁣
𝘐𝘧 𝘺𝘰𝘶 𝘸𝘰𝘶𝘭𝘥 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘵𝘢𝘬𝘦 𝘢𝘤𝘵𝘪𝘰𝘯 𝘵𝘰𝘸𝘢𝘳𝘥𝘴 𝘧𝘢𝘵 𝘭𝘰𝘴𝘴 𝘰𝘳 𝘮𝘶𝘴𝘤𝘭𝘦 𝘨𝘢𝘪𝘯 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘫𝘰𝘪𝘯 𝘮𝘺 𝘧𝘳𝘦𝘦 𝘮𝘦𝘮𝘣𝘦𝘳𝘴 𝘍𝘢𝘤𝘦𝘣𝘰𝘰𝘬 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘨𝘳𝘰𝘶𝘱 𝘰𝘳 𝘣𝘰𝘰𝘬 𝘪𝘯 𝘧𝘰𝘳 𝘢 𝘧𝘳𝘦𝘦 𝘢𝘵 𝘩𝘰𝘮𝘦 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘤𝘰𝘯𝘴𝘶𝘭𝘵𝘢𝘵𝘪𝘰𝘯 𝘸𝘪𝘵𝘩 𝘮𝘦 𝘷𝘪𝘢 𝘵𝘩𝘦 𝘭𝘪𝘯𝘬 𝘪𝘯 𝘮𝘺 𝘣𝘪𝘰. 𝘉𝘦𝘴𝘵 𝘸𝘪𝘴𝘩𝘦𝘴 𝘵𝘰 𝘢𝘭𝘭 🙏

HOW TO GAIN MUSCLE WITH BODY WEIGHT ONLY AT HOME TRAINING

SUMMARY

1. Go close to failure with each exercise

2. Utilise unilateral training and intensity techniques (slow eccentrics, pause reps, supersets)

3. 3-5 full body sessions a week, 1-2 exercises per body part and 3-4 sets per exercise

4. Vary your rep ranges (12,20,30)

5. Warm up before each session with full body dynamic stretches and a few high intensity exercises.

MAINTAINING MOTIVATION WITH HOME TRAINING

Don’t be too hard on yourself if you struggle to stay active during these difficult times. Even if you’re motivated to train at home, you probably miss the energy of the gym and carrying out a basic session feel like an almost insurmountable task.

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MAINTAINING MOTIVATION WITH HOME TRAINING:

1. ADAPT YOUR TRAINING GOALS
You can absolutely work on advanced strength goals from home but it may be more optimal use of your time to work towards goals like calisthenic training, functional strength. increasing cardiovascular endurance or rehabbing an injury etc.

2. FOLLOW A TRAINING PROGRAM
Training with a suitable program is much more optimal for progression. You are also so much more likely to train if you have a routine to follow. Try to also implement some form of accountability into your week so you can stick to your program. This could be through a friend, family member or fitness professional.

3. SET SPECIFIC TARGETS LIKE A DAILY STEP GOAL
Set a goal for amount of resistance based workouts per week, cardio minutes per week and step goal per week. Make the targets specific but also realistic. If you like running it's a good idea to set a total distance or time goal for the week. For your step goal It’s better to hit a moderate amount of steps than to be overwhelmed by an unrealistic daily goal.

4. REMEMBER THAT HOME TRAINING IS WORTHWHILE
Be aware, many studies show that doing even one session a week at home is going to be of massive benefit when it comes to maintaining muscle mass. It is absolutely worth your time so do not be disheartened!
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If you would like to take major action towards muscle gain & fat loss progress please book in for a free at home training consultation with me via the link below. Best wishes to all 🙏www.josharandac.com/application-page

HOME TRAINING REALLY IS WORTH WHILE IF YOU ARE IMPLEMENTING THE RIGHT APPROACH

| 𝗛𝗢𝗠𝗘 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗥𝗘𝗔𝗟𝗟𝗬 𝗜𝗦 𝗪𝗢𝗥𝗧𝗛 𝗪𝗛𝗜𝗟𝗘 𝗜𝗙 𝗬𝗢𝗨 𝗔𝗥𝗘 𝗜𝗠𝗣𝗟𝗘𝗠𝗘𝗡𝗧𝗜𝗡𝗚 𝗧𝗛𝗘 𝗥𝗜𝗚𝗛𝗧 𝗔𝗣𝗣𝗥𝗢𝗔𝗖𝗛 |
𝘈𝘴 𝘮𝘦𝘯𝘵𝘪𝘰𝘯𝘦𝘥, 𝘐 𝘩𝘢𝘷𝘦 𝘫𝘶𝘴𝘵 𝘧𝘪𝘯𝘪𝘴𝘩𝘦𝘥 𝘱𝘶𝘵𝘵𝘪𝘯𝘨 𝘵𝘰𝘨𝘦𝘵𝘩𝘦𝘳 𝘢 𝘣𝘳𝘢𝘯𝘥-𝘯𝘦𝘸 𝘰𝘯𝘭𝘪𝘯𝘦 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘴𝘵𝘢𝘳𝘵𝘪𝘯𝘨 𝘵𝘩𝘪𝘴 𝘤𝘰𝘮𝘪𝘯𝘨 𝘔𝘰𝘯𝘥𝘢𝘺, 18.05.2020. 𝘛𝘩𝘪𝘴 𝘪𝘴 𝘴𝘱𝘦𝘤𝘪𝘧𝘪𝘤𝘢𝘭𝘭𝘺 𝘧𝘰𝘳 𝘴𝘦𝘥𝘦𝘯𝘵𝘢𝘳𝘺 𝘮𝘢𝘭𝘦𝘴 𝘸𝘩𝘰 𝘸𝘰𝘶𝘭𝘥 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘨𝘢𝘪𝘯 𝘢𝘳𝘰𝘶𝘯𝘥 2-3𝘬𝘨 𝘰𝘧 𝘮𝘶𝘴𝘤𝘭𝘦 𝘰𝘳 𝘭𝘰𝘴𝘦 5-7𝘬𝘨 𝘰𝘧 𝘧𝘢𝘵 (𝘢𝘤𝘩𝘪𝘦𝘷𝘢𝘣𝘭𝘦 𝘦𝘴𝘵𝘪𝘮𝘢𝘵𝘦𝘴 𝘸𝘪𝘭𝘭 𝘷𝘢𝘳𝘺) 𝘪𝘯 𝘵𝘩𝘦 𝘯𝘦𝘹𝘵 60 𝘥𝘢𝘺𝘴. 𝘐𝘵’𝘴 𝘢 𝘳𝘦𝘮𝘰𝘵𝘦 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘢𝘤𝘤𝘦𝘴𝘴𝘪𝘣𝘭𝘦 𝘷𝘪𝘢 𝘮𝘺 𝘢𝘱𝘱, 𝘣𝘢𝘴𝘦𝘥 𝘰𝘯 𝘸𝘩𝘢𝘵𝘦𝘷𝘦𝘳 𝘦𝘲𝘶𝘪𝘱𝘮𝘦𝘯𝘵 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢𝘷𝘢𝘪𝘭𝘢𝘣𝘭𝘦 𝘸𝘪𝘵𝘩 𝘸𝘦𝘦𝘬𝘭𝘺 𝘰𝘯𝘦 𝘰𝘯 𝘰𝘯𝘦 𝘷𝘪𝘥𝘦𝘰 𝘤𝘢𝘭𝘭𝘴 𝘧𝘳𝘰𝘮 𝘮𝘦, 𝘴𝘰 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘫𝘰𝘪𝘯 𝘧𝘳𝘰𝘮 𝘢𝘯𝘺𝘸𝘩𝘦𝘳𝘦 𝘪𝘯 𝘵𝘩𝘦 𝘸𝘰𝘳𝘭𝘥.

𝘐’𝘮 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 5 𝘨𝘶𝘺𝘴 𝘵𝘰 𝘵𝘦𝘴𝘵 𝘪𝘵 𝘰𝘶𝘵 𝘢𝘵 𝘮𝘢𝘴𝘴𝘪𝘷𝘦 𝘥𝘪𝘴𝘤𝘰𝘶𝘯𝘵, 𝘩𝘦𝘭𝘱 𝘮𝘦 𝘸𝘰𝘳𝘬 𝘰𝘶𝘵 𝘵𝘩𝘦 𝘬𝘪𝘯𝘬𝘴, 𝘢𝘯𝘥 𝘨𝘦𝘵 𝘴𝘰𝘭𝘪𝘥 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘵𝘩𝘢𝘵 𝘐 𝘤𝘢𝘯 𝘶𝘴𝘦 𝘧𝘰𝘳 𝘤𝘢𝘴𝘦 𝘴𝘵𝘶𝘥𝘪𝘦𝘴. 𝘐𝘧 𝘵𝘩𝘢𝘵’𝘴 𝘺𝘰𝘶, 𝘤𝘰𝘮𝘮𝘦𝘯𝘵 𝘰𝘳 𝘮𝘦𝘴𝘴𝘢𝘨𝘦 𝘮𝘦 𝘸𝘪𝘵𝘩 ‘𝘵𝘦𝘭𝘭 𝘮𝘦 𝘮𝘰𝘳𝘦’ 𝘢𝘯𝘥 𝘐’𝘭𝘭 𝘴𝘦𝘯𝘥 𝘺𝘰𝘶 𝘵𝘩𝘦 𝘥𝘦𝘵𝘢𝘪𝘭𝘴. 𝘔𝘶𝘤𝘩 𝘭𝘰𝘷𝘦!🙏
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Please don't stop training all together guys! Doing something no matter how small is really better than nothing, check the evidence:

- 2013 study from Ogasawara R and colleagues shows when you take 3 weeks completely off the training you do lose a bit of muscle, but you gain it back quite quickly. (https://www.ncbi.nlm.nih.gov/pubmed/23053130)

-2011 study from Bickel and colleagues shows that even when subjects reduced their training volume to 1/9th of what they were originally doing they were able to maintain the muscle they had built for 8 months, another group that did absolutely nothing went back to base line and lost all the muscle, this shows its really worth doing something compared to nothing even if its 1/9th of the what you were doing before. (https://www.ncbi.nlm.nih.gov/pubmed/21131862)

THE MORE YOU SEEK THE UNCOMFORTABLE, THE MORE YOU WILL BECOME COMFORTABLE

|  𝗧𝗛𝗘 𝗠𝗢𝗥𝗘 𝗬𝗢𝗨 𝗦𝗘𝗘𝗞 𝗧𝗛𝗘 𝗨𝗡𝗖𝗢𝗠𝗙𝗢𝗥𝗧𝗔𝗕𝗟𝗘, 𝗧𝗛𝗘 𝗠𝗢𝗥𝗘 𝗬𝗢𝗨 𝗪𝗜𝗟𝗟 𝗕𝗘𝗖𝗢𝗠𝗘 𝗖𝗢𝗠𝗙𝗢𝗥𝗧𝗔𝗕𝗟𝗘 |

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Immerse yourself in uncomfortable situations that will benefit you in some way, so that one day these situations become comfortable, repeat until nothing phases you!

This is absolutely how you progress with your fitness and as a person to achieve whatever you want to!

When you find comfort in uncomfortable positions, physically and mentally, you are ultimately putting yourself on the path to growth.

This was a few years back doing my first half marathon which was completely out of my comfort zone at the time, I trained hard for it but it was still incredibly painful. Anyway long story short running is no where near as hard for me now and I feel much more capable having taken a step out of my comfort zone. Since then I have tried many other fitness disciplines out of my comfort zone such as boxing. You wouldn't guess it would ya, but now I am completely relaxed in sparring. 

I also think seeking discomfort and avoiding over indulgence is one of the main pillars for happiness, but that's a long one so peace out yea.

Who else is owning their discomforts?

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𝘈𝘯𝘥, 𝘫𝘶𝘴𝘵 𝘴𝘰 𝘺𝘰𝘶 𝘬𝘯𝘰𝘸, 𝘐 𝘩𝘢𝘷𝘦 𝘫𝘶𝘴𝘵 𝘧𝘪𝘯𝘪𝘴𝘩𝘦𝘥 𝘱𝘶𝘵𝘵𝘪𝘯𝘨 𝘵𝘰𝘨𝘦𝘵𝘩𝘦𝘳 𝘢 𝘣𝘳𝘢𝘯𝘥-𝘯𝘦𝘸 𝘰𝘯𝘭𝘪𝘯𝘦 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘴𝘵𝘢𝘳𝘵𝘪𝘯𝘨 𝘵𝘩𝘪𝘴 𝘤𝘰𝘮𝘪𝘯𝘨 𝘔𝘰𝘯𝘥𝘢𝘺, 18.05.2020. 𝘛𝘩𝘪𝘴 𝘪𝘴 𝘴𝘱𝘦𝘤𝘪𝘧𝘪𝘤𝘢𝘭𝘭𝘺 𝘧𝘰𝘳 𝘴𝘦𝘥𝘦𝘯𝘵𝘢𝘳𝘺 𝘮𝘢𝘭𝘦𝘴 𝘸𝘩𝘰 𝘸𝘰𝘶𝘭𝘥 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘨𝘢𝘪𝘯 𝘢𝘳𝘰𝘶𝘯𝘥 2-3𝘬𝘨 𝘰𝘧 𝘮𝘶𝘴𝘤𝘭𝘦 𝘰𝘳 𝘭𝘰𝘴𝘦 5-7𝘬𝘨 𝘰𝘧 𝘧𝘢𝘵 (𝘢𝘤𝘩𝘪𝘦𝘷𝘢𝘣𝘭𝘦 𝘦𝘴𝘵𝘪𝘮𝘢𝘵𝘦𝘴 𝘸𝘪𝘭𝘭 𝘷𝘢𝘳𝘺) 𝘪𝘯 𝘵𝘩𝘦 𝘯𝘦𝘹𝘵 60 𝘥𝘢𝘺𝘴. 𝘐𝘵’𝘴 𝘢 𝘳𝘦𝘮𝘰𝘵𝘦 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘢𝘤𝘤𝘦𝘴𝘴𝘪𝘣𝘭𝘦 𝘷𝘪𝘢 𝘮𝘺 𝘢𝘱𝘱, 𝘣𝘢𝘴𝘦𝘥 𝘰𝘯 𝘸𝘩𝘢𝘵𝘦𝘷𝘦𝘳 𝘦𝘲𝘶𝘪𝘱𝘮𝘦𝘯𝘵 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢𝘷𝘢𝘪𝘭𝘢𝘣𝘭𝘦 𝘸𝘪𝘵𝘩 𝘸𝘦𝘦𝘬𝘭𝘺 𝘰𝘯𝘦 𝘰𝘯 𝘰𝘯𝘦 𝘷𝘪𝘥𝘦𝘰 𝘤𝘢𝘭𝘭𝘴 𝘧𝘳𝘰𝘮 𝘮𝘦, 𝘴𝘰 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘫𝘰𝘪𝘯 𝘧𝘳𝘰𝘮 𝘢𝘯𝘺𝘸𝘩𝘦𝘳𝘦 𝘪𝘯 𝘵𝘩𝘦 𝘸𝘰𝘳𝘭𝘥. 𝘐’𝘮 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 5 𝘨𝘶𝘺𝘴 𝘵𝘰 𝘵𝘦𝘴𝘵 𝘪𝘵 𝘰𝘶𝘵 𝘢𝘵 𝘮𝘢𝘴𝘴𝘪𝘷𝘦 𝘥𝘪𝘴𝘤𝘰𝘶𝘯𝘵, 𝘩𝘦𝘭𝘱 𝘮𝘦 𝘸𝘰𝘳𝘬 𝘰𝘶𝘵 𝘵𝘩𝘦 𝘬𝘪𝘯𝘬𝘴, 𝘢𝘯𝘥 𝘨𝘦𝘵 𝘴𝘰𝘭𝘪𝘥 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘵𝘩𝘢𝘵 𝘐 𝘤𝘢𝘯 𝘶𝘴𝘦 𝘧𝘰𝘳 𝘤𝘢𝘴𝘦 𝘴𝘵𝘶𝘥𝘪𝘦𝘴. 𝘐𝘧 𝘵𝘩𝘢𝘵’𝘴 𝘺𝘰𝘶, 𝘤𝘰𝘮𝘮𝘦𝘯𝘵 𝘰𝘳 𝘮𝘦𝘴𝘴𝘢𝘨𝘦 𝘮𝘦 𝘸𝘪𝘵𝘩 ‘𝘵𝘦𝘭𝘭 𝘮𝘦 𝘮𝘰𝘳𝘦’ 𝘢𝘯𝘥 𝘐’𝘭𝘭 𝘴𝘦𝘯𝘥 𝘺𝘰𝘶 𝘵𝘩𝘦 𝘥𝘦𝘵𝘢𝘪𝘭𝘴. 𝘔𝘶𝘤𝘩 𝘭𝘰𝘷𝘦!🙏

CONSISTENCY REALLY IS KEY, DO NOT BEAT YOURSELF UP ABOUT TRAINING LESS OR NOT TRAINING AS HARD, EVEN ONE SESSION A WEEK MAKES ALL THE DIFFERENCE!

| 𝗖𝗢𝗡𝗦𝗜𝗦𝗧𝗘𝗡𝗖𝗬 𝗥𝗘𝗔𝗟𝗟𝗬 𝗜𝗦 𝗞𝗘𝗬, 𝗗𝗢 𝗡𝗢𝗧 𝗕𝗘𝗔𝗧 𝗬𝗢𝗨𝗥𝗦𝗘𝗟𝗙 𝗨𝗣 𝗔𝗕𝗢𝗨𝗧 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗟𝗘𝗦𝗦 𝗢𝗥 𝗡𝗢𝗧 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗔𝗦 𝗛𝗔𝗥𝗗, 𝗘𝗩𝗘𝗡 𝗢𝗡𝗘 𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗔 𝗪𝗘𝗘𝗞 𝗠𝗔𝗞𝗘𝗦 𝗔𝗟𝗟 𝗧𝗛𝗘 𝗗𝗜𝗙𝗙𝗘𝗥𝗘𝗡𝗖𝗘! |
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Everybody struggles with workouts. It’s impossible to be perfect.

What matters is that you find the right program for you, trust it, and stay consistent.

If one day you don’t feel great, don’t get down. Instead, celebrate that you got it done.Then get back the next day.

Aim for consistency. 🙏
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𝘈𝘯𝘥, 𝘫𝘶𝘴𝘵 𝘴𝘰 𝘺𝘰𝘶 𝘬𝘯𝘰𝘸, 𝘐 𝘩𝘢𝘷𝘦 𝘫𝘶𝘴𝘵 𝘧𝘪𝘯𝘪𝘴𝘩𝘦𝘥 𝘱𝘶𝘵𝘵𝘪𝘯𝘨 𝘵𝘰𝘨𝘦𝘵𝘩𝘦𝘳 𝘢 𝘣𝘳𝘢𝘯𝘥-𝘯𝘦𝘸 𝘰𝘯𝘭𝘪𝘯𝘦 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘴𝘵𝘢𝘳𝘵𝘪𝘯𝘨 𝘵𝘩𝘪𝘴 𝘤𝘰𝘮𝘪𝘯𝘨 𝘔𝘰𝘯𝘥𝘢𝘺, 18.05.2020. 𝘛𝘩𝘪𝘴 𝘪𝘴 𝘴𝘱𝘦𝘤𝘪𝘧𝘪𝘤𝘢𝘭𝘭𝘺 𝘧𝘰𝘳 𝘴𝘦𝘥𝘦𝘯𝘵𝘢𝘳𝘺 𝘮𝘢𝘭𝘦𝘴 𝘸𝘩𝘰 𝘸𝘰𝘶𝘭𝘥 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘨𝘢𝘪𝘯 𝘢𝘳𝘰𝘶𝘯𝘥 2-3𝘬𝘨 𝘰𝘧 𝘮𝘶𝘴𝘤𝘭𝘦 𝘰𝘳 𝘭𝘰𝘴𝘦 5-7𝘬𝘨 𝘰𝘧 𝘧𝘢𝘵 (𝘢𝘤𝘩𝘪𝘦𝘷𝘢𝘣𝘭𝘦 𝘦𝘴𝘵𝘪𝘮𝘢𝘵𝘦𝘴 𝘸𝘪𝘭𝘭 𝘷𝘢𝘳𝘺) 𝘪𝘯 𝘵𝘩𝘦 𝘯𝘦𝘹𝘵 60 𝘥𝘢𝘺𝘴. 𝘐𝘵’𝘴 𝘢 𝘳𝘦𝘮𝘰𝘵𝘦 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘢𝘤𝘤𝘦𝘴𝘴𝘪𝘣𝘭𝘦 𝘷𝘪𝘢 𝘮𝘺 𝘢𝘱𝘱, 𝘣𝘢𝘴𝘦𝘥 𝘰𝘯 𝘸𝘩𝘢𝘵𝘦𝘷𝘦𝘳 𝘦𝘲𝘶𝘪𝘱𝘮𝘦𝘯𝘵 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢𝘷𝘢𝘪𝘭𝘢𝘣𝘭𝘦 𝘸𝘪𝘵𝘩 𝘸𝘦𝘦𝘬𝘭𝘺 𝘰𝘯𝘦 𝘰𝘯 𝘰𝘯𝘦 𝘷𝘪𝘥𝘦𝘰 𝘤𝘢𝘭𝘭𝘴 𝘧𝘳𝘰𝘮 𝘮𝘦, 𝘴𝘰 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘫𝘰𝘪𝘯 𝘧𝘳𝘰𝘮 𝘢𝘯𝘺𝘸𝘩𝘦𝘳𝘦 𝘪𝘯 𝘵𝘩𝘦 𝘸𝘰𝘳𝘭𝘥.

𝘐’𝘮 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 5 𝘨𝘶𝘺𝘴 𝘵𝘰 𝘵𝘦𝘴𝘵 𝘪𝘵 𝘰𝘶𝘵 𝘢𝘵 𝘮𝘢𝘴𝘴𝘪𝘷𝘦 𝘥𝘪𝘴𝘤𝘰𝘶𝘯𝘵, 𝘩𝘦𝘭𝘱 𝘮𝘦 𝘸𝘰𝘳𝘬 𝘰𝘶𝘵 𝘵𝘩𝘦 𝘬𝘪𝘯𝘬𝘴, 𝘢𝘯𝘥 𝘨𝘦𝘵 𝘴𝘰𝘭𝘪𝘥 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘵𝘩𝘢𝘵 𝘐 𝘤𝘢𝘯 𝘶𝘴𝘦 𝘧𝘰𝘳 𝘤𝘢𝘴𝘦 𝘴𝘵𝘶𝘥𝘪𝘦𝘴. 𝘐𝘧 𝘵𝘩𝘢𝘵’𝘴 𝘺𝘰𝘶, 𝘤𝘰𝘮𝘮𝘦𝘯𝘵 𝘰𝘳 𝘮𝘦𝘴𝘴𝘢𝘨𝘦 𝘮𝘦 𝘸𝘪𝘵𝘩 ‘𝘵𝘦𝘭𝘭 𝘮𝘦 𝘮𝘰𝘳𝘦’ 𝘢𝘯𝘥 𝘐’𝘭𝘭 𝘴𝘦𝘯𝘥 𝘺𝘰𝘶 𝘵𝘩𝘦 𝘥𝘦𝘵𝘢𝘪𝘭𝘴. 𝘔𝘶𝘤𝘩 𝘭𝘰𝘷𝘦!🙏