Client - Kay
Timeframe - 16 weeks
“Having followed Adam on facebook for several months, i was in awe of the transformations i was seeing, some in as little as 12 weeks! I was already a regular gym goer and had used personal trainers on and off over the last 5 years but had never really achieved the results i was looking for. I had an old shoulder injury plus i travelled at times for my job but Adam talked me through the process and answered all my questions. The first couple of weeks were the most challenging, mainly getting to grips with new exercises and changing eating habits, but once i overcame these and became confident with my training, i began to love it! Everyone in the members fb group was really supportive and this encouragement in itself made such a difference.
16 weeks later, i now have a body that i am proud to show off and have received so many compliments. As well as this, my skin has never been better!
Although i am sad to finish the plan, i now have invaluable knowledge to go away and continue with my diet and fitness on my own. The time Adam invests in his clients is a true reflection of his committment to each and everyone of us and I would not hesitate to recommend him as it really can be life changing!”
🔥CREATE YOUR OWN UPPER BODY WORKOUT🔥 by @fittestathletix@kruckifitness -
📌If you are ready to start building your own upper body workout routine and want to know how its done, great, let’s do this!
Pick 1-2 exercises per body part and do 2-4 sets of 6-15 reps per exercise.
LETS GET IT !! 🔥🔥
Part of what I love about studying marketing is about finding your “ Target Audience “📊. My passion for fitness is what drew me to become a personal trainer🏋🏻♂️. When I combined my passion for fitness and my understanding of marketing tactics, I truly grasped how important your target audience would be👌🏼💯. If you were to ask a group of people from the age when boys and girls are aware of their own physique to the oldest candidate available, if they have a “ desire “ to be fit and healthy, everyone would raise their hand in agreement🙋🏻♂️🙋🏼♀️. People don’t truly enjoy being overweight and unhealthy, they just are unfortunately. Which is where I come in. My passion for my work is what drives me to reach out and assist as many people as I can because I’m aware that my target audience, if we can be honest, is everyone💪🏼.
⭕️HOW TO PLANK⭕️
Here's a quick tutorial on getting the most out of your plank and perform it well. When I say the "most" I mean maximizing the muscle engagement through this exercise, which doesn't only involve abs. -
Here's how to do it:
Place the forearms on the ground with the elbows aligned below the shoulders and arms parallel to the body at about shoulder-width distance. -
If flat palms bother your wrists, clasp your hands together. (Note: Any plank variations can be performed with straight arms or in a forearm position)
Anyway, when it come to the exercise, it's very important to keep the pelvis posteriorly tilted in order to maximize ab engagement, while pushing the shoulderblades down in order to engage the serratus anterior. -
Asides from being a great core exercise, the plank contributes to shoulder health as well by directly training the most forgotten and underrated muscle (your Serratus).
Strengthening this muscle not only will improve your posture but it'll also transfer strength to all of your pushing exercises such as the bench press/OHP, etc.
While it's for sure a good cue to advice keeping a perfect line along the whole body during the exercise, by pushing your shoulder blades back, chances are your upper back will round a liiiittle, but that's completely fine. As long as your upper body is not overy hunched and your mid section is kept in tension with a posteriorly tilted pelvis, with your shoulderblades pushed down, you'll be good to go. -
Throw this exercise in your core routine, especially if you struggle with shoulder issues related to a weak serratus. -
🔥🔥🔥TAG somebody who needs to see this!
HAPPY Saturday fit fam ⛅️ Let’s talk food guilt. Some of you may have it, some may not, but I know personally I have been struggling with it as long as I have been with my weight. You eat something deemed “bad” by society & the guilt kicks in. “Why would you eat that? You’ve ruined your progress.” Even though you in fact didn’t ruin your progress, you then start thinking “I might as well just keep eating & start again tomorrow” & it’s a never ending cycle. So now, you actually have gained weight back because one treat has turned into too many. This year I have promised myself I would work on this because it was one of the biggest things keeping me from my goals. Last night I ate food I normally wouldn’t, food that would normally make me feel terrible all day today. Now, I haven’t been weighing myself nearly as frequently as I used to because I know I’m doing everything I can to progress & I don’t need a scale to tell me I’m doing good. BUT, this morning I decided to weigh in & it was the LOWEST I’ve seen, ever. I guess what I want everyone to take from this is treating yourself is completely normal, okay even, but beating yourself up afterwards isn’t, & is most likely what is holding you back. NO ONE has gone through life without eating junk, & you’re not going to be the one to change that. It’s all about ⚖️ 💓 #instafit#fitspo#fitnessig#fitnessaccount#fitnessaccountability#fitgirls#fitmom#fitmomsofig#bootygrowth#abs#obliques#quads#glutes#biceps#shoulders#musclegrowth#fitnessjourney#weightlossjourney#gymshark#gymsharkwomen#fitfromhome#igdaily#gains#fitmoms#transformation
💥4 of the ab exercises from last night💦. There are millions of exercises for abs so I don't ALWAYS do this combination! I honestly just felt like doing these but I can assure you it was good! My gym in Galway doesn't have TRX equipment so I had 🙌🏽 to use the ones here
1◾ Laying leg raises
3◾ TRX ab crunches
HOW MANY TO DO--- 4 sets of each with a 10 reps 🔥. Save the video if you wanna do this workout😍💪🏽Good luck and go get some abs💫