Built by Catriona

08/03/2022

HOW TO: DUMBBELL SHOULDER PRESS 💪🏼
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A very simple movement but a staple in my upper body sessions. I recently saw a video of a fitness ‘influencer’ doing these with a weight that they couldn’t even lift up to their shoulders without a spot let alone over their head and it triggered me so here we are..
👉🏼
Keep the movement nice and controlled, making sure to get full range of motion. I used to push up 16/17kg on these but I just knew my form wasn’t quite right and my max was only ever 5 or 6 reps before I needed a spot to step in. I lowered the weight down to 12.5kg and I damn my shoulders are thankful! My second set is then a drop set until failure (the buuurnnn)
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Don’t feel pressured to lift ridiculously heavy weights because you see someone else doing it online or in the gym. Lift the weight that’s going to challenge you and progressively overload your muscle. Lowering the weight and perfecting your form is going to do a whole lot more for building muscle than trying to push 20s up for 2-3 reps at the same time as overarching your back, flaring your elbows out and not even using your delts anymore ❌
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Although next off-season I better be lifting 20s … ( 🤪 )
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02/03/2022

How To Grow Your Glutes - My Top Tips 💭🍑
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If your struggling to grow your glutes (or for that matter, any muscle) then break it down. 🔽
1. Are you repeating exercises week on week? This is essential to progressively overload the muscle (you want to be increasing reps, weight, time under tension etc).
2. Prioritise compound exercises. Although isolation exercises (ie kickbacks) have their place don’t forget to prioritise exercises such as hip thrusts, leg press and split squats to name a few.
3. Don’t be afraid to push yourself into a calorie surplus to ensure your eating enough to grow. This will also ensure you have the energy to lift heavier, progressively overload the muscle and ultimately grow.
4. Stop trying to make your training look pretty or Instagram-worthy! I am LITERALLY on the floor after a set of heavy hip thrusts or Bulgarians. Remember that other people in the gym are more likely to be in awe of your efforts as opposed to judging you for working your ass off 💪🏼
5. Remember to take sufficient rest days to ensure your muscles can recover. This will also ensure you can give maximum effort in all of your sessions.
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I would also like to thank everyone for their interest in my trial online coaching spaces. These have now been filled however my online coaching service is OFFICIALLY live so don’t hesitate to get in touch for more information and to take the first step to changing your lifestyle and achieving your goals ✔️

27/02/2022

My 1-2-1 Personal Training Sessions are now LIVE!! Please email me at [email protected] or follow the link in my bio to book a slot.

https://linktr.ee/builtbycatriona

These will be based in Falkirk at the amazing Muscle Hut. Muscle Hut offers a range of equipment for all levels.

My 1-2-1 sessions will currently only be at weekends however as my business expands I hope to be able to offer them throughout the week.

Please also share with anyone who may be interested. This will really help to get the word out and grow my business. Online services will also be going live next month.

24/02/2022

My new business venture 😎 As I'm still in the process of setting everything up I've created a quick questionnaire for anyone who's interested in my services - https://docs.google.com/forms/d/e/1FAIpQLSd63w1oGYhN2Vet30YAVnVoR9KIVQpZ7vbHEhIQ8Wo1U0LTaw/viewform?usp=sf_link
(Please note there is no obligation to sign-up if you fill this in)

What will I be offering?
1. An online coaching service for anyone anywhere (literally a PT in your back pocket). This will all be done on an streamlined app to give you the best possible experience. I will be providing bespoke training and cardio programmes, along with nutritional advice and calorie/macronutrient targets to meet your goals. These programmes will be tailored to YOU to fit around your lifestyle. This option allows you to work out on your own schedule, gives you accountability and helps you progress week-on-week as I adjust your plan regularly. I will be providing weekly check-ins to monitor progress, video analysis to ensure your exercising correctly and will be available 7 days a week for any issues or questions you have.

2. 1-2-1 Personal Training Sessions. These will all be based at Muscle Hut, Falkirk. 1-2-1 sessions are a great way to gain more confidence in the weights section, learn how to lift correctly and have me motivate you throughout your session.

My services will cater for ALL levels of gym experience, from the seasoned gym-goer to the complete beginner or somewhere in between. I will work with you to achieve your goals be it building muscle, losing fat, gaining confidence, building better habits - I've got you!

Please feel free to share with others to get the word out. My services will be commencing mid-March (date TBC).

Thank you all in advance, Catriona xx

Register your interest today for either online or 1-2-1 coaching. My services will be commencing in March 2022. Taking on both female and male clients however male clients will be handled by my partner Steven (). All plans, updates and check-ins will be overlooked and approved by myself....