Easing back into training this week on the @buildprogramme
Keeping the RIRs high and the RPEs low means I still get some exercise in but not to the detriment of my recovery ❤️🩹
It’s been a very intense few months of qualifiers and competitions and I’ve made it through without too many issues/injuries 🙏 the next goal is to eliminate them entirely! Rebuild incoming! 🔋
📸 @alex747380 ✨
It’s earned. Years of showing up. Consistency when motivation was nowhere to be found. Heavy lifts, light days, injuries, comebacks, and the quiet decision to keep going when quitting would’ve been easier.
This didn’t happen by accident. Or overnight.
It happened because I chose it. Again and again.
🔥💪🏼🏋🏼♀️
#strongwomen #womenwholift
With my 32nd birthday just around the corner, strength training has become about so much more than just my physique.
It’s about the moments my daughter looks at me and says: “I want to go to the gym with you.” “I want to be strong like you.” “Look at my muscles, Mama!” 💪🥺
I’m playing the long game. I want to be doing a doubles HYROX with my kid when I’m 45. I want to be able to play sports with her without getting injured, and one day, I want to have the strength and mobility to chase my grandchildren around.
Do I want that shocked “Wait, you’re a mom?!” reaction? Yes, absolutely. 😉 But more than that, I want a full, long, healthy, adventure-filled life.
As women, we have to fight for our strength. Starting at age 30, we naturally lose 3-8% of our muscle mass per decade if we aren’t actively strength training.
Getting into the gym and lifting weights isn’t just a hobby; it is essential for rebuilding our foundation post pregnancy, protecting our bone density, and bulletproofing our bodies against aging.
You don’t need to live in the gym to achieve this. Join me on the @buildprogramme where I’m training for just 60 minutes, 3 days a week. We focus on building real strength, lean muscle, and the conditioning you need to not only do cool sh*t, but to live a life truly well-lived.
1:01 for our @hyroxhk mixed doubles debut!
1 minute short of our target but now we have something to work for.
Proud of us @schalk.v ! Not bad for some bodybuilders. Thanks for agreeing to this last minute challenge.
Back to the @buildprogramme drawing board and to map out the next race 👀
So much love to our support crew who spent their friday night cheering us on. We are so grateful!
Time to rest up and get back out there for round ✌🏽 tomorrow.
@buildprogramme getting me strong af, last hard strength session in the books and it’s now time to start tapering off for @hyroxhk weekend✌🏽
Kas Glute Bridges 6-5-4 @ 100-140-184kgs
Paused Back Squats 3x6 @ 70-85-90kgs
Neutral Grip T-Bar Row 3x8 @ 50-65-70kgs
45 Incline Benchpress 3x10 @ 40-50-50kgs
Adding in an interval running session per week on top of longer runs has been a game changer recently.
Let’s see what these pins can do in a few weeks 🏃🏻♂️
Building muscle isn’t very complicated if you stick to a few basic principles.
Most people have great intentions, but end up with poor results because of five main issues:
1️⃣ Getting too fancy with exercise selection: they choose exercises that make it very difficult to apply tension and push close to failure.
2️⃣ Making exercises overly complicated: “lunge into curl into press”, trying to hit everything usually means you hit nothing well.
3️⃣ Not training close enough to failure.
4️⃣ Doing more volume than their body can recover from.
5️⃣ Doing the right training, but not sleeping or eating enough.
As an insecure, scrawny teenager, I devoted the last 20 years of my life to learning how to effectively build muscle and create a strong, resilient bodies…and these 8 principles form the backbone of how we coach at Coastal and The Process.
Most of us don’t have more than 3 hours to train in a week - I hope this post helps you make the most out of that time!
