Amanda Riman

Sports massage therapy appointments available at @nottinghamstrong Supporting your training and recovery and helping you perform at your best. Book your appointment now - drop me a message or click the link in the bio! #sportsmassage #nottingham #integrityperformance

Introducing The Uplift Club - an online coaching service designed to give you the boost to reach your goals. With training, nutrition and lifestyle coaching all tailored to your lifestyle and goals, this is the programme for you if: > You feel like you're trying all the right sort of things, but just not getting the results you feel you deserve > You have great intentions, but sometimes fall short either due to losing motivation or life getting in the way > You're busy and need to cut to the chase with big bang-for-your-buck actions that get you results with minimal faff > You're ready to ditch feeling a bit blah and start feeling like your best, most confident self Ready to get started? Click the link in my bio, drop me a message or simply comment UPLIFT below! Even better (because we could all do with a little help in January!), if you sign up before January 7th you can save £50 off January's membership!

Want to feel stronger, move better and have more energy day to day? Whether you want hands-on support, expert coaching from home, or a personalised training plan you can follow at your own pace - I've got a service to suit your goals. From 1:1 PT and online coaching to massage therapy and nutritional support, I'm here to guide you every step of the way with service tailored to your goals, time and lifestyle. Swipe through to see how I can help! 📍 East Drayton & Colwick, Notts 📩 DM me to book your consultation or ask any questions! #PersonalTraining #OnlineCoaching #SportsMassage #NutritionalCoaching #Powerlifting #StrengthTraining #FitnessCoaching #IntegrityPerformance #PerformanceWithPurpose #eiqnutritionist #womeninfitness

Have you ever done an audit on your performance? If you want to be better at the sports and activities you love doing, then make sure you're leaving no stones unturned in maximising your performance. Monitoring your strength training, recovery methods, nutrition and lifestyle factors will all play a part in getting you feeling your best when it matters. I've created a performance audit checklist for anyone who wants to do better at the things they love and I'd be delighted to share it with you - just comment below or drop me a message and I'll send it across! (If you ask nicely, I'll send you some cool bugs too...)

If you're a runner, cyclist, equestrian, dancer or just enjoy a good hike in the Peaks and are purely training your sport to get better, you are doing yourself a disservice. Spending some time doing targeted strength training that supports the physical demands of your sport is a fast-track ticket to breaking through performance plateaus and boosting you to the next level in your game: - Stronger legs will carry you up that big hill more efficiently - Building a powerful back will make tackling a tricky manoeuvre easier on the climbing wall - Creating a strong core will allow you to hold position better in the saddle (and not fall off if their four-legged pal spooks at a suspicious looking crisp packet in the hedge!) - Even if you just want to feel great doing your weekly circuit classes, being stronger and more conditioned means you can really get the most out of the session and feel like top dog at the gym. So, if you're not already incorporating some targeted strength training into your week, what are you waiting for?! And if you'd like some help, I've worked with a huge range of athletes who know the value of building those strong foundations to support their sport and I'd love to help you too. Message me 'STRONG' and we'll talk.

🍞 'Do I have to cut carbs to lose weight?' 🍞 Absolutely not, and those telling you that you won't lose weight without doing so need a good kick to the shin. Whilst weight loss is a little more nuanced than simply being 'calories in vs calories out', studies have shown that over a 12 month period, weight changes between those on a low fat vs low carbohydrate diet have been very similar. Things to consider with this: - Quality matters more - try to prioritise complex carbs most of the time (such as oats, potatoes and wholegrains) over simple carbs (jam, honey, sugary drinks), and likewise unsaturated fats are preferable to saturated/trans-fats (think oily fish, nuts, avocados over excessive amounts of butter, cheese and pastries!). - Your protein intake does matter - aim to have protein in every meal. The tl;dr? Your daily carbohydrate and fat intake can be flexible provided you're working to a protein and calorie goal. Need help setting some macro goals of your own? Message me 'MACROS' and I'll be happy to help!

🍗 Three things I'm doing with my nutrition post-knee surgery to help get me back in action ASAP (that would also apply if you're injured) 🥦 1. Prioritise protein intake - Protein is a key player in tissue and cell growth and repair, so super important when we're healing - It also keeps you fuller for longer, so reduces the temptation to mindlessly snack out of boredom while I'm sat at home more 2. Focus on vitamins and minerals - Plenty of fruit and veg right to be getting those micronutrients to aid with healing - Most fruit and veg have a high water content so help keep hydration high (again, super important right now!) - A lower calorie snacks option for if I do need a nibble 3. Adjust calorie intake to reflect reduced activity - While we are healing or recovering from an injury is absolutely NOT the time to be in a calorie deficit - we actually want a slight surplus to give the body the extra energy to heal - However, if you are usually particularly active and are currently having to rest to recover, your TDEE (total daily energy expenditure) may well be lower and therefore your daily caloric intake might be reduced even factoring in a little surplus. - For me, I've just shortened my eating window to shift from my usual 4 meals per day to 3. I've written a more in-depth review of the actions I'm taking at the moment to speed along my recovery on my Substack - if you'd like the link comment or message me 'RECOVERY' below!

Here to help you do what you love better. Ready to level up? Message me 'Performance' to get started.

✨️Come and rehab with me!✨️ 5 days post meniscectomy surgery and we're chugging along nicely with the recovery! With the meniscus only needing a trim as opposed to the full repair I'd been prepared for, the rehab process should be much quicker (which is just as well as I'm already climbing the walls!!). Want to learn about some of the ways I'm helping the healing process go as smoothly and swiftly as possible? Head over to my Substack (link is in my bio!) or comment 'Hop hop hooray!' below!

April Side Quest ✔️ At the end of March I told @drsoph_powerbreed I'd like to be able to do a handstand before I go for my knee op on May 1st. Well, it took the whole month building things up but this morning I managed a few seconds hold unassisted for the first time ever! Catch me mooching around on my hands while the leg is out of action 😎

Did my first strongman comp last weekend at @hullsstrongest Beginners and had an absolute ball! Came second, had lots of laughs and met some very lovely people 🥰 Squat for reps in a minute - 19 reps, 3rd place Log for reps in a minute - 9 reps, 3rd place Car deadlift for reps in a minute - 16 reps, 2= place Carrying medley - 32.66s, 5th place Stone over yoke reps in a minute - 16 reps, 2nd place Some videos to follow, in which I look far less collected and badass. A huge thank you to the team at Hull's Strongest - what an awesome group of people, super supportive, really helpful and never once did I feel like the dumb baby strongwoman that I absolutely am 😂 Lovely to have stood alongside @chazza_char_oi and @whatsnext_betterfasterstronger on the podium and all the absolute delights I competed with made this such a fun day! @wookielifting was 12/10 on wonderhusband/paparazzi duties and thanks to @tex.powerbreed @mok_powerbreed @jodiedlifts and the gang for cheering me along! Finally (bloody hell this is a bit of an Oscars speech isn't it?!), thank you to the BIG dog @drsoph_powerbreed for prepping me for yet another sidequest while navigate a shitspine and Shitknee Spears (plus the 1200000 other activities I insist on doing). This marked the last proper comp I'll be able to do for a little while with meniscus repair surgery scheduled for the 1st May and the prospect of a fairly long recovery (Captain Hopalong Chronicles incoming) but it certainly won't be my last venture into the world of strongman!

On Sunday we saw the return of Iron Maidens, our women’s only powerlifting competition. This year saw 63 women taking to the platform, ranging from first timers to seasoned lifters and they all SMASHED IT, supported by an incredible all-female crew of spotters, referees, table and commentary team. I’ve mentioned before that I’d dreamed of running an all-women’s event like Iron Maidens for a while before @wookielifting gave it the go-ahead and I am so proud to see how it has grown already. An all-women’s competition isn’t a new concept - there have been such events before us - but I wanted this to be an empowering environment where women of all ages, experiences, shapes, sizes and backgrounds could come together and shine while incorporating the high standard of competition experience we pride ourselves for having with the @wrpf_uk . Looking around on Sunday and seeing it all come to fruition truly gave me goosebumps. Improvements this year included athlete goodie bags, an all-female playlist (thank you to those who sent me suggestions!), better livestream, more support crew in the warm up and holding areas and a better seating arrangement, and we’re already discussing how we can make things even better for Iron Maidens III! This event simply couldn’t run without the help of some key people - a huge thanks to… 🎀 Aodhan and the team at Nottingham Strong for letting us host competitions there, constantly supporting us to improve these events 🎀 The incredible team of volunteers, my Pink Army - it is no small feat to fully staff a two-comp day entirely with women and you all kept your energy high from the very first lift in the morning to the last lift of the day 🎀 Our wonderful sponsors for their invaluable support 🎀 Adam - President of the federation, livestream and tech mastermind, admin powerhouse and my lovely husband. We’re very lucky to have him at the helm. 🎀 Most of all, a huge thank you to the lifters who came and lifted their hearts out, embraced all the pink and showed a camaraderie that took ‘lifting like a girl’ to a whole new meaning. We’ll be back for Iron Maidens III on February 14th 2027 - see you then!