building in all the right places! this woman has consistently been putting in the work and it shows… HELLO GLUTES
between these two photos is lots of food, strength PB’s, and 12 months of consistency!
big well done!
#TeamZenithSC
Our 8WC WINNER 🏆 Carey !
10.5kg down in 8 weeks, incredible physique changes, and without a doubt increased strength weekly!
What I was most excited to see, was his mindset towards nutrition throughout the 8 weeks. Over this time he learnt how to macro track and began flexible dieting, which allowed him to stay on track no matter the day!
He built healthy habits surrounding training and nutrition so that he can continue to progress and feel good.
I’m very grateful to Carey for being such a coachable client. Taking in weekly feedback, communicating any concerns, being open to try different strategies and consistently showing up for himself.
Full time job, full time dad. Still gets it done 👏
Thank you @city.cave_crestmead and @powersupps_brownsplains for treating our challenge winner ❤️😍
the changes 🔥 can you believe she’s eating more food in the 2nd pic !?!
We are not even at her final form yet !!
She’s getting stronger and putting in the work daily.
So excited to see the results we get by the end of this cut !
this is in a BUILD PHASE ^^
Yep.
MORE calories!!
Her focus:
- fuelling for performance in the gym
- training with more intention (pull up & squat goal)
- consistency with gym
Thats it! And within the 4 weeks she achieved:
-10 pulls ups w green band
-New squat PBs
-Stronger hip thrust
-Tighter waist
-More visible v-line
DM us ‘🤝’ if you need help with your fitness & physique goals!
Step Down cues for glute growth:
- keep your shin vertical (knee shouldn’t go past foot)
- make sure your hip crease goes below knee crease at the bottom of the movement
- keep your body at that 45* angle
- keep it controlled. Only tap the foot down
10 weeks 🤝
A lot of women think just eating less alone will get results but this transformation happened because we actually increased her calories, focused on fuelling for training, and made it a priority to actually get stronger.
As a result, she’s lost 4kg, gained strength and is looking so much fitter than just 10 weeks ago.
If you find yourself constantly yo-yo dieting and looking for a way to actually see results without giving up the joys of life, be sure to DM us ‘plan’ and we’ll see how we can help.
having a program that you actually look forward to AND gets you results is the easiest way to stay motivated!
So here’s how I create fitness programs that my clients fall in love with:
Step 1) Realise that the best programs are the ones that you can stick too… but also get results
Step 2) Decide on how many days you will commit to training. (not how many days you want to train but how many days you will train)
Step 3) Choose the set and rep range that you will push at.
I personally like to do 2 HARD sets close to failure with a low rep range.
but you could also do 3-4 sets with a few more reps in reserve with a low or high rep range as long as youre still taking each set around 3 reps shy of failure. just remember that each additional set you do become less effective for hypertrophy so theres no need to do 5+ working sets.
Step 4) 1 week test phase
put your program to the test for 1 week and take note of what felt good, what didn’t feel good, exercise order, equipment availability and make adjustments
step 5) put your program somewhere easily accessible
whether thats a physical book, training app, or notes app
-extend your program to 8-12 weeks because you need to be getting stronger at the same thing
-and make sure its somehwere you can easily track your progress to make sure youre actually progressing with the weight
Let’s lock in for Q2 together 🥳❤️:
1) reset your environment
2) re-write your goals for the next 12 weeks
3) create your program & starting protocols
4) write down a list of high protein staple meals that you can always fall back on
5) gamify it
unlock your first pull ups 🥳
rep range can vary but these are the exercises that helped me and my clients:
- scap pull ups
- negative pull ups
- banded pull ups
You’ve got this !
#pullups #cali #gym
7 weeks apart 💪 3.5kg down and still feeling strong!
It’s amazing what can happen when you truly lock in and stay consistent. So proud of this incredible woman and the effort she puts in not just in the gym, but 24/7 ❤️
Where should your feet be for a hip thrust:
They should be below your knee.
Your leg should make a 90* angle once you’re at the top of the movement.
If it still feels off remember this:
Feel it on your hamstrings = move your feet closer to you
Feel it on your quads = move your feet further away from you
Feel it on the glutes = that’s the sweet spot
#hipthrust #strengthtraining
