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... B U I L D the Posterior Chain B U I L D the athlete ~ Katie Sonier ... •Banded KB Sumo Deadlifts •Banded single leg RDLS with knee raise •Banded GHDs straight into body weighted GHDs •B-Stance Barbell Hip Thrusts ... Using the black @letstrain Resistance band to increase resistance 💪🏽 Use PSPT10 for your discount 🙌🏼🙌🏼 ... #buildtheathletefirst #fitness #gym #weighttraining #posteriorchain #girlswholift #gluteworkouts #gluteactivation #sumodeadlift #weightlifting #thisgirlcan #iambuilt #beavisionary #resistancebandsworkout #letstrain #upforthechallenge #bodybuilding #muscles #physique #ukfitfam #ghdbackextensions #goals #fitnessjourney #personaltrainer #pspt

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miss_pspt_fitness. ...
Life is about balance
...
Life is about happiness
...
Life is abou

... Life is about balance ... Life is about happiness ... Life is about living in the moment ... So excited about a night out with the girls - wish I could sound cooler and say it was a big piss up on the town but we’re off to the theatre to see Matilda. KID FREE TIME; Leisurely meal before and a good old natter. Man I feel old. 😂 ... Smashed an AM-AZING glutes session earlier and feel fresh, alive and ready for an awesome weekend. Happy Friday everyone ❤️ ———————— #life #balance #bodybuildingnation #ukfitfam #bodybuilding #goals #girlswholift #workingmum #fitnessmum

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... ✨ G I V E A W A Y T I M E ✨ ... We have teamed up with @ion8leakproof bottles to help you keep track of your daily water intake in style !! ... 💧These 100% leak proof bottles are non toxic and BPA free, fast flow for rapid hydration and has a hygienic flip lid for easy, one handed access. ... 💧If you have a thirst for the great outdoors and want a chance to win one of these awesome ion8 bottles, simply like this post and go follow @ion8leakproof !! For a bonus chance tag your favourite workout buddy below to be added to the draw twice. Winner will be picked at random and a bottle of your choice sent out to you 💙 ... #quenceyourthirst #hydration #ion8 #leakproof #keephydrated #upforthechallenge #workout #greatoutdoors #goals #transformation #ukfitfam #competitiontime #giveaway #winwinwin #sportsbottle #personaltrainer #bodybuildingnation #fitness #gym #fitmumsofig #fitnessgirl #fitnesslife

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... When your weeks are jam packed with “life”, sometimes you need to slog out the weekend sessions. ... [plus the gym was empty on a Saturday night- Wahoooo] ... Which makes me realise these three truths: * We all have the same 24 hours. * It comes down to what’s important to you. * It matters what you prioritise. 24 hours = 1440 minutes ... Are you making these minutes and moments count? Or are you frittering away time [Facebook, anyone......] 🤔 ... —————————————— #ukfitfam #bodybuildingnation #bodybuilding #goals #transformation #bodytransformation #fitnessjourney #fitnessmotivation #fitnessgirl #fitspo #bodypositive #beproactive #thisgirlcan #weighttraining #beavisionary #iambuilt #gym #workout #weightlifting #physique #personaltrainer #psptprogram10

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... Spot the difference. . . . . . . February 2018 Vs February 2019 ... Weight 2018 = 64kg Weight 2019 = 64kg ... It’s not about WEIGHT LOSS It’s about FAT loss It’s about how you FEEL It’s about what you SEE It’s about CONFIDENCE It’s about SELF LOVE ... Moral of this post- the scales don’t always tell you the whole picture and sometimes the whole picture is much more than just a “look” but a state of mind ❤️ ——————————————— #bodytransformation #bodypositive #bodybuilding #fatloss #postnatalbody #fitmumsclub #upforthechallenge #beavisionary #fitnessmotivation #fitness #fitnessgirl #letstrain #fitnesstransformation #fitmumsofig #weighttraining #girlswholift #bodygoals #gym #goals #weightlifting #muscles #abs #bodybuildingnation #iambuilt #transformation #psptprogram10 #fitspo #ukfitfam #personaltrainer #mevsme

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... U P P E R • B O D Y • R E S I S T A N C E • B A N D • W/O ... Try this super simple, super effective upper body workout that can be done at home. ... 12-15 Reps each exercise ... 1 // Upright Row 2 // Lateral Raises 3 // Shoulder Press 4 // Tricep Extensions 5 // Lateral Plank Walks 6 // Single Arm Shoulder Press ... Repeat circuit 3 Xs —————————————— Using the @letstrain Yellow and Red Resistance bands and a medium resistance rubber Glute band for plank lateral walks. 🖤wearing the @letstrain Mavia Sports Bra in black 🖤 —————————————— #letstrain #athomeworkouts #fitness #gym #beavisionary #fitmumsclub #resistancebandsworkout #upforthechallenge #bandworkouts #upperbody #muscles #bodybuilding #muscleshaping #fitmumsofig #fitnessmum #workingmum #quickworkout #fitnessgirl #girlswholift #fitspo #thisgirlcan

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miss_pspt_fitness. ...
So I’ve been a bit distant on the old gram (for me) this past week

... So I’ve been a bit distant on the old gram (for me) this past week or so as I’ve just been mega busy and my usual routine has gone out the window. ... I’ve been working more than usual which means my priorities have changed... instead of hitting the gym I have wanted to get home to my little girl. And that’s ok !! I feel totally out of sink and quite dysfunctional as the gym is my therapy when I’m tired and stressed, but my little girl is also my therapy. After this week I have a much clearer schedule and means I can hit the gym as normal or even more than my regular sessions and start to regain some much lost energy. ... But my message is, don’t let one bad week turn into a bad month or a bad year. We all have set backs. We may all have the same number of hours in a day but sometimes we need to prioritise things differently. Keep your goals in focus but allow yourself some deviations from the norm from time to time- we are all but human ✌🏼 ... #fitmumsclub #mumswholift #fitness #motivation #goals #letstrain #bodytransformation #psptprogram10 #personaltrainer #girlswholift #gym #workout #bodybuilding #workingmumma #thisgirlcan #beavisionary #iambuilt #muscles #bodygoals #mindmanagement

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... There are numerous benefits to training your lower body multiple times a week. ... Why do you think the most elite athletes out there and the strongest people, train lower body multiple times a week..... ... Your lower body makes up the biggest muscle groups so training them several times can allow you to get the greatest outcomes in your training goals- more calories burnt, recruiting more muscle fibres, getting strong AF and challenging yourself both physically and mentally !! By building a strong posterior chain, building those “gorilla glutes”, makes the rest of your body strong too. ... 🙏🏼If you want to burn belly fat, train your lower body; 🙏🏼if you want to get strong AF, train your lower body; 🙏🏼if you want a strong back, and overal stronger rest of body, TRAIN YOUR LOWER BODY. ... And aesthetically you’ll love the process too 🍑🍑🍑 ————————————————— #lowerbodyworkout #gluteactivation #trainhard #upforthechallenge #musclefibrerecruitment #letstrain #bodytransformation #growyourglutes #posteriorchain #muscles #girlswholift #strongwomen #fitmumsclub #fitnessmummy #iambuilt #beavisionary #fitmumsofig #healthylifestyle #strongaf #gymmotivation #weightlossjourney #fitnessjourney #physique #bodybuilding

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... Who else thrives off training in an empty gym........ 👌🏽 • Go in, work your ass off, get it done, no distractions, opportunities to explore new exercises you’ve been too afraid to try in a busy gym..... ... Feelings of insecurities affect us all at some point and it easy to let this take control and impede and disrupt our goals and ambitions..... ... DONT let opinions of others and what you THINK people are thinking affect YOUR goals and YOUR aspirations.... BE confident in who you are, what you stand for and what you are working towards. 👌🏽 ... And in actual fact, no one really cares what you’re doing in the gym, they only care about themselves. Think about it, do you go in the gym and think ooooh look what he’s doing what an idiot, look at her leggings why is she wearing them....? ————————————————— #gym #fitness #goals #motivation #upforthechallenge #bodytransformation #bulkingnotsulking #gymworkout #weightlifting #muscle #liftweights #physique #bodybuilding #fitnessjourney #beavisionary #iambuilt #babygotback #glutes #personaltrainer #psptprogram10 #letstrain

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miss_pspt_fitness. ...
🍑NEW HOME BOOTY BURNER 🍑
Ft Black and Red @letstrain Resistance

... 🍑NEW HOME BOOTY BURNER 🍑 Ft Black and Red @letstrain Resistance bands and Level 2 M and L Glute bands in Black and Gold 👌🏽 ... 1 // Resistance Banded Sumo deadlifts into pulse holds at bottom. ... 2 // Glute banded lateral walks. Perform either side steps variations or static variation as shown OR both as two separate exercises. ** use band round ankles for optimal Glute activation !!!!! ... 3 // Resistance band RDL kick backs. First shows using band on opposing leg to kick back, hitting the hamstring more, then switch band to kick back leg to hit glutes more. ... 4 // Banded jump squats into pulses. ... 5 // Banded raised Glute bridge. ... 6 // Banded floor glute bridge. ... 7 // Banded walking sumo squats with pulse at each end. ... 8 // Banded Clams. ... 9 // Banded frog pumps. ... 10 // Resistance band raised frog pumps. ————————————— Now go smash it !!! 🔥🔥🔥 Wearing @gymsharkwomen and @musclenation !! –————————————— #homegluteworkout #fitness #gym #gluteworkout #letstrain #resistancebandsworkout #glutebandworkout #upforthechallenge #healthylifestyle #gymmotivation #deadlifts #lateralwalks #buildabooty #physique #weighttraining #trainhard #strongwoman #thisgirlcan #beavisionary #homeworkout

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... So today we focused on high-frequency muscle stimulation, explosive rep speed, and disciplined rest periods !!! ... •Explosive Rep Speed• Lift each rep explosively to maximize force and good form. This is done in two ways: 1. Lift heavier weights 2. Lift lighter weights faster (or move your bodyweight faster ... Since you can't go heavy every single workout, hammer explosive intent on every rep. This way, you'll force your body to generate maximum tension during each rep. ... ***By moving weights as fast and as hard as possible, you'll recruit more muscle fibers and maximize nervous system recruitment for greater performance without crushing your joints = HYPERTROPHY 👍🏼 ——————————— @letstrain Band @alphalete Leggings in Forrest Green @gymsharkwomen Seamless collection top!! #hypertrophy #musclefibrerecruitment #fitness #gym #deadlifts #hipthrusts #letstrain #upforthechallenge allenge #bodytransformation #healthylifestyle #bodypositive #gluteworkout #hamstrings #weightlifting #liftweights #girlswholift #physique #workout #bodybuilding #strongwomen #fitmumsclub #fitnessmum #fitmomsofig #fitnessmotivation #glutebands #explosivereps #iambuilt #beavisionary

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.......……………………… DECREASE your workout times in the gym 👍🏼 • With a smart training plan, you can cut your gym time in half and increase your gains at the same time. • Some people can be seen to train for almost 2 hours in the gym and still not be reaching their goals......but by creating an intense workout, done for three days a week with greater discipline, greater focus and compliance, can give much better results than long-duration workouts. • What I’ve learnt: 🚫STOP doing those “fluffy" exercises that don't lead to improvements. 🚫STOP with the ridiculously long rest periods, and inefficient warm-ups. ✅Train with a high focus and progressively add weight to the bar to create the anabolic response necessary for growth. • If you want muscle growth, the stimulus must be sufficient without overkill. • Simply- a hypertrophy Training parameter includes: increase your load, volume decreases. As loads decrease, volume must be increased to induce hypertrophy. ——————————————— My session above focused on ONLY 3 exercises and 1 finisher. 1️⃣ Banded Hip Thrusts 2️⃣DB lunges 3️⃣Deficit KB Sumo Deadlifts 📶Leg Extension FINISHER Both unilateral and bilateral. ——————————————————— 🔹Banded Hip Thrusts 3 sets of 15 at 90kg 4 sets of 10-12 at 100kg 🔹DB Lunges 4 sets of 12 at 28kg 🔹KB Sumo Deadlifts 4 sets of 15 at 40kg —————————————— 🖤 Outfit @gymsharkwomen Seamless leggings, @myproteinwomen sports bra And the all important @letstrain Band and HipThrust Pad (game changer!!!) —————————————— #fitness #gym #hipthrusts #letstrain #upforthechallenge #bodytransformation #bodypositive #healthylifestyle #personaltrainer #hypertrophy #trainsmart #sumodeadlifts #lunges #gains #gluteworkout #iambuilt #buildmuscle #beavisionary #physique #liftweights #bodybuilding #workout #girlswholift #fitmumsofig #fitnessmum #growth #strongwomen

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• So it’s the 11th of January 2019 and yesterday marked only my third session of the year...... so been feeling totally deflated, frustrated and stressed. Work has been different due to a change of shift pattern, child care has been an issue, and tiredness- these have been 3/100 odd excuses for me not to be able to get to the gym, but I didn’t let it beat me. I had the most amazing Glutes and hamstring session yesterday, as my number 3 of the year and it felt dam good. So I’ve taken this negative feeling of “lack of training” and marked it down as a deload period. My training has been lighter since getting back from the Christmas period and my body is feeling FULLY rested and recovered and yesterday I hit it hard again. • Sometimes it’s not always easy in life to maintain consistency (and we always say in weight training consistency is key) BUT for some, I totally believe that PRODUCTIVITY can sometimes outweigh consistency. The quality of being productive and the effectiveness that productivity can have on an individual is all down to how much effort is put in. Sometimes there are situations outside of our control stopping us from doing the things we want/need in life, BUT if we increase productivity we are simply getting a greater output from the same amount of input. 🧐In laymen’s terms: Give 110% to EVERY session you do and MAKE EACH ONE COUNT. You might not be able to train “consistently” every week..... and whilst this may be a deterrent towards your overall goals, you are a lot closer to them by being as productive as you can, with the time and energy you have.......💚 ——————————————— 📝Side note- IN LOVE with my new @musclenation Classic Sports Bra in Emerald Green 💚 ——————————————— #consistency #productivity #fitness #gym #fitnessmum #bodybuilding #bodypositive #physique #bodytransformation #bodygoals #motivation #fitmumsofig #muscles #beavisionary #gymsharkwomen #musclenation #iambuilt #bulkingnotsulking #bootylicious🍑 #babygotback #weighttrain #workout #liftweights #personaltrainer #fitnessjourney

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miss_pspt_fitness. •
🍑 G L U T E S &  H A M S T R I N G S 🍑
•
As always start with Glut

• 🍑 G L U T E S & H A M S T R I N G S 🍑 • As always start with Glute activation work to get that blood pumping into those Glutes and to “switch them on” !! • ✅Resistance band / Glute banded hip thrusts into Abductors ✅Glute banded Abductors - 2 sets of upright and leaning forward. ✅Lateral Banded walks • 1️⃣Glute band hip thrusts 2️⃣Banded KB sumo deadlifts into RDLS. 3️⃣Dead stop banded KB RDLS 4️⃣Incline bench DB hamstring curls 5️⃣Stagger Stance (B stance) single leg RDLS. 6️⃣Resistance band sumo KB dead lifts into banded pulse squats 🍑FINISHER 🍑 Glute band reverse hypers. 2 variations: High band and low band. Try holding a pause on the last reps to really get that squeeze. —————————————— 🖤Using the @letstrain Gold Level 2 M Glute band, and Black Resistance band. And the all time game changer hip thrust pad !!!! 💚Wearing @musclenation Forrest green sports bra and @gymsharkwomen seamless collection. 🎶 Ajax Jones /Year and Years- Play —————————————— #gluteworkout #fitness #bodybuilding #bootylicious🍑 #fitnessmum #bodypositive #hipthrusts #deadlifts #workout #weighttraining #fitmumsofig #resistancebandsworkout #gluteband #staggeredstance #RDLS #iambuilt #beavisionary #liftweights #muscles #physique #healthylifestyle #strongwomen #bootyfordays

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• Got asked yesterday “what’s your training split.....?” • I’m not able to make a solid 5/6 sessions a week of training like I used to and I’m lucky if I can make 3 these days. So I base my split on the following: 💪🏽 Glutes and Hamstrings 💪🏽Glutes and Quads 💪🏽Push / Pull combo • My legs and glutes are the most stubborn body part for me to grow so that’s why I prioritise this over my upper body.... my upper body responds really well to any sort of training, I do one upper body session and P.O.P !! Shoulder boulders in ya face- I trained back and triceps last night and the pump I got in my shoulders was insane. • If I’m super behind with my regime like I was after Christmas, and I haven’t hit the gym like Ive wanted to, I incorporate ACTIVE REST, of separate muscle groups: ⚠️Example: Glutes and Hamstrings I’ll super set every exercise with a shoulder exercise or a chest exercise, so I’m resting the muscle group I am predominately training (Glutes and hammies) and remaining active by training an alternative body part. Killing 2 birds with one stone 👊🏼 • Wouldn’t recommend this for every session as I do feel you cannot give 100% to the dominant muscle group you want to be training as your rest period is slightly compromised as you’re using energy that could be utilised elsewhere. But is a great method when your time is limited !!! ————————————————— 💙Next sign up for PSPTProgram10 for April is live- £100 if you sign up before the end of January, then it’s £129 for our 10 week course. #trainingsplit #gym #fitness #fitnessmum #bodybuilding #bodypositive #bodytransformation #gymsharkwomen #musclenation #myproteinwomen #iambuilt #beavisionary #trainsmart #glutes #hamstrings #shoulderboulders #psptprogram10 #letstrain #upforthechallenge #bulkingnotsulking #weighttraining #healthylifestyle #strongwomen #postbabybody #fitnessjourney #fitmumsofig

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• 💙First Training session in the bag for 2019 💜First Post for the Gram for 2019 annnnd today marks exactly a year to the day I began my postnatal fitness journey after having my baby girl. So i wanted to post a postpartum body appreciation post at far my body has come. How much it has grown, and how strong it is- all whilst nourishing my baby girl for a whole year, along with the sleepless nights....So THANK YOU BODY 🙌🏼 • I will continue to post my fitness journey and training accounts as I love to hold myself accountable and for me, it’s one of the best ways to do it. Plus I just LOVE helping you guys and giving you that motivation, encouragement and inspiration that drives you along your own fitness paths. • 💚2019 is a year for eating good, wholesome foods, no excessive binging, yet no limitations of foods I want - 2018 has taught me this and made me realise that training smart, whilst eating well, creates a balance that we all need for a happy life. 💜It’s for making gains, getting stronger and continuing to work on the best version of myself that I can. 💛It’s for more family time, more exploring and more memory making, all whilst feeding Robyn a wealth of imagination, excitement and love. Here’s to 2019, please be kind xxx ————————————————— #fitness #gym #motivation #bodybuilding #fitnessmum #bodypositive #fitnessjourney #postnatalbody #postbabybody #postnatalfitness #bodytransformation #bodygoals #iambuilt #bulkingnotsulking #fitmumsofig #beavisionary #fitnessgoals #workout #liftweights #confidence #selfworth #selflove

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• 💙 PSPT PROGRAM 10 💙 • 🔥 Client Appreciation Post 🔥 Look at our amazing client @mvtp75 and her 10 week #bodytransformation from our PSPT Program 10 course. We are literally so proud and impressed with your dedication and commitment to the course and how far you have come. An absolutely incredible transformation and we simply love how you have continue with your new positive mindset and keep smashing it in the gym day in day out. Well done 👍🏼 ———————————————— 💙NEXT COURSE BEGINS IN APRIL💙 Sign Up before the end of January for the discounted rate of £100..... Limited spaces available. It WILL sell out 💪🏽💪🏽💪🏽 ———————————————— #bodybuilding #fitness #gymmotivation #fitmumma #bodypositive #weightlossjourney #fitnessjourney #psptprogram10 #myproteinwomen #iambuilt #bodygoals #positivemindset #healthandwellness #womensfitness #beavisionary #summerbodygoals #abs #fitmumsofig #mindset #gymsharkwomen

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