https://www.facebook.com/115759814734309/

BeMindset, Havant Leisure Centre, Havant (2026)

11/11/2024

𝐀𝐧𝐲𝐨𝐧𝐞 𝐥𝐨𝐯𝐞 𝐚 𝐜𝐨𝐦𝐩𝐞𝐭𝐢𝐭𝐢𝐨𝐧 𝐚𝐬 𝐦𝐮𝐜𝐡 𝐚𝐬 𝐈 𝐝𝐨!? 🥳⁣
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If you live in 𝐇𝐚𝐯𝐚𝐧𝐭 𝐨𝐫 𝐭𝐡𝐞 𝐬𝐮𝐫𝐫𝐨𝐮𝐧𝐝𝐢𝐧𝐠 𝐚𝐫𝐞𝐚, this one’s for you!⁣
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The winner will receive:⁣
🏋️‍♀️ 𝟏 𝐦𝐨𝐧𝐭𝐡 𝐨𝐟 𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐦𝐞⁣
🍫 £𝟓𝟎 𝐰𝐨𝐫𝐭𝐡 𝐨𝐟 𝐌𝐲𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐁𝐚𝐫𝐬/𝐂𝐨𝐨𝐤𝐢𝐞𝐬/𝐁𝐫𝐨𝐰𝐧𝐢𝐞𝐬 𝐚𝐧𝐝 𝐬𝐨𝐦𝐞 𝐕𝐢𝐭 𝐃 𝐬𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐬 for the summer blues ⁣
🏅 £𝟐𝟓 𝐉𝐃 𝐒𝐩𝐨𝐫𝐭𝐬 𝐆𝐢𝐟𝐭 𝐂𝐚𝐫𝐝⁣
🎁£𝟐𝟎 𝐅𝐢𝐭𝐧𝐞𝐬𝐬 & 𝐅𝐨𝐨𝐝 𝐉𝐨𝐮𝐫𝐧𝐚𝐥 (for those that don’t like tech)⁣
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𝗪𝐡𝐚𝐭’𝐬 𝐡𝐨𝐥𝐝𝐢𝐧𝐠 𝐲𝐨𝐮 𝐛𝐚𝐜𝐤 𝐟𝐫𝐨𝐦 𝐚𝐜𝐡𝐢𝐞𝐯𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐠𝐨𝐚𝐥𝐬?⁣
⭕ Avoiding exercise because you’re not sure how to work around your injuries?⁣
⭕ Tired of quick-fix solutions that don’t consider your body’s unique needs?⁣
⭕ Struggling to shed those extra pounds without risking injury?⁣
⭕ Is fear of re-injury stopping you from getting stronger and moving up weights?⁣
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This competition is designed to help you break through those barriers!⁣
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𝗪𝐡𝐚𝐭 𝐰𝐢𝐥𝐥 𝐲𝐨𝐮 𝐠𝐞𝐭?⁣
One month on my coaching program will give you the personalised plan you need to finally start achieving your goals while working around your injuries and weaknesses. ⁣
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Over four 1-1 sessions, I’ll walk you through everything, so you’re confident in what to do and how to do it 💪⁣
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𝐈𝐭’𝐬 𝐬𝐨 𝐬𝐨 𝐞𝐚𝐬𝐲 𝐭𝐨 𝐞𝐧𝐭𝐞𝐫!⁣
For your chance to win, complete these 3 SIMPLE steps:⁣
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✅ 𝐋𝐈𝐊𝐄 𝐓𝐇𝐈𝐒 𝐏𝐎𝐒𝐓 (the original one, not a shared version).⁣
✅ 𝐓𝐀𝐆 𝐚𝐭 𝐥𝐞𝐚𝐬𝐭 𝐎𝐍𝐄 𝐋𝐎𝐂𝐀𝐋 𝐅𝐑𝐈𝐄𝐍𝐃 𝐢𝐧 𝐭𝐡𝐞 𝐨𝐫𝐢𝐠𝐢𝐧𝐚𝐥 𝐩𝐨𝐬𝐭. Each tag = another entry, so the more you tag, the better your chances!⁣
✅ 𝐒𝐇𝐀𝐑𝐄 𝐓𝐇𝐈𝐒 𝐏𝐎𝐒𝐓 on your profile, story, or in a local community group.⁣
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I’ll draw the winner LIVE next Wednesday – good luck to everyone who enters! 🎉⁣
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Thanks in advance, and I can’t wait to see who wins! 😄

07/07/2024

𝐅𝐫𝐨𝐦 𝐎𝐯𝐞𝐫𝐰𝐡𝐞𝐥𝐦𝐞𝐝 𝐭𝐨 𝐄𝐦𝐩𝐨𝐰𝐞𝐫𝐞𝐝: 𝐊𝐚𝐫𝐞𝐧'𝐬 𝐓𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧 𝐒𝐭𝐨𝐫𝐲⁣
𝘌𝘮𝘱𝘰𝘸𝘦𝘳𝘪𝘯𝘨 𝘔𝘪𝘥𝘥𝘭𝘦 𝘈𝘨𝘦𝘥 𝘞𝘰𝘮𝘦𝘯 𝘵𝘰 𝘚𝘦𝘭𝘧 𝘈𝘸𝘢𝘳𝘦𝘯𝘦𝘴𝘴 𝘢𝘯𝘥 𝘍𝘪𝘵𝘯𝘦𝘴𝘴 ⁣
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Karen Campbell Smith has made incredible progress over the last 11 months.⁣
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I was just looking back at some of my clients' work this year and couldn't help but smile with pride.⁣
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𝐁𝐄𝐅𝐎𝐑𝐄:⁣
Karen's lifestyle was a challenge:⁣

❌𝐃𝐞𝐦𝐚𝐧𝐝𝐢𝐧𝐠 𝐉𝐨𝐛: Long hours and frequent travel kept her away from home.⁣
⁣❌𝐋𝐨𝐰 𝐄𝐧𝐞𝐫𝐠𝐲: Poor nutrition from constantly being on the go left her drained and unmotivated.⁣
⁣⁣❌𝐍𝐨 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐑𝐨𝐮𝐭𝐢𝐧𝐞: With ever-changing locations and stays in hotels/caravans, sticking to an exercise plan seemed impossible.⁣
⁣⁣❌𝗪𝐞𝐢𝐠𝐡𝐭 𝐂𝐨𝐧𝐜𝐞𝐫𝐧𝐬: She wanted to lose weight but felt stuck due to her circumstances.⁣
⁣❌⁣'𝐘𝐞𝐬' 𝐌𝐞𝐧𝐭𝐚𝐥𝐢𝐭𝐲: Always putting others first, she struggled to prioritize herself.⁣
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𝐍𝐎𝗪:⁣
Karen has made incredible strides:⁣

✅𝐌𝐨𝐫𝐧𝐢𝐧𝐠 𝗪𝐨𝐫𝐤𝐨𝐮𝐭𝐬: Despite her busy schedule, she now starts her day early with a circuit workout.⁣
✅⁣𝐒𝐦𝐚𝐫𝐭 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧: She preps her meals or chooses healthier options, even bringing kitchen gadgets like an air fryer and omelet maker to her hotel rooms.⁣
⁣✅𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐀𝐜𝐭𝐢𝐯𝐢𝐭𝐲: Her daily step count has soared to over 10,000, thanks to her sustained energy levels.⁣
⁣✅𝐌𝐢𝐧𝐝𝐬𝐞𝐭 𝐆𝐫𝐨𝐰𝐭𝐡: She listens to motivational podcasts during her travels, focusing on self-growth and mindset development.⁣
⁣✅𝐁𝐨𝐮𝐧𝐝𝐚𝐫𝐢𝐞𝐬: Karen has become more conscious of her energy, confidently saying no when necessary.⁣
…and this is just the beginning of her journey!⁣
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When I first started working with Karen, she was feeling frustrated and overwhelmed by her job's unpredictable schedule. However, we recognised the potential for balance through simplification.⁣
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By implementing a rotating set of three customised circuits, focusing on accountability—prioritisation of herself—and planning ahead for her work travels regarding nutrition, we swiftly equipped Karen with the knowledge and tools she needed to effectively manage weight loss within her hectic lifestyle.⁣
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𝐒𝐡𝐞 𝐥𝐞𝐚𝐫𝐧𝐞𝐝:⁣
⏳The importance of time management and prioritisation.⁣
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🍆How to simplify nutrition and create feasible workout plans while away from home.⁣
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💃The empowerment of saying no when necessary, and embracing a ‘there are no excuses, you just have to get up and do it’ mentality (her words not mine).⁣
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Karen's transformation is proof that with dedication and a structured approach, achieving health and fitness goals amidst a busy schedule is entirely achievable.⁣
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She also had access to:⁣
📖𝐀𝐜𝐜𝐨𝐮𝐧𝐭𝐚𝐛𝐢𝐥𝐢𝐭𝐲 𝐉𝐨𝐮𝐫𝐧𝐚𝐥: Implementing a journal format for accountability helped Karen become more self-aware. It allowed her to reflect on her weekly challenges and served as a reminder to prioritise herself.⁣⁣
🧑‍🍳𝐃𝐚𝐢𝐥𝐲 𝐂𝐚𝐥𝐨𝐫𝐢𝐞 𝐓𝐫𝐚𝐜𝐤𝐢𝐧𝐠: By tracking her calories daily, Karen gained valuable insights into her nutrition. This educated her about food choices and their impact on mood and energy levels.⁣⁣
🤸𝐐𝐮𝐢𝐜𝐤 𝐁𝐨𝐝𝐲𝐰𝐞𝐢𝐠𝐡𝐭 𝐂𝐢𝐫𝐜𝐮𝐢𝐭𝐬: With simple 20-30 minute bodyweight circuits tailored to fit her schedule, even in hotel rooms, Karen felt energised and ready before starting her shifts.⁣⁣

Karen's journey highlights the power of consistency and personalised strategies in achieving health and fitness goals amidst a busy life. It’s never too late to prioritize your well-being!⁣

Has it been hard work? ABSOLUTELY! But her results over this time period have been amazing!⁣
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Well done Karen, to the next step!⁣
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There's so much more to learn on your health and fitness journey that you just won't be shown if you don't seek the answers from people who have been where you are now and can show you exactly how to do it. To minimise your mistakes and to maximise your potential.⁣
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If you’d like some help to work out if you can achieve the same result, comment the word “KAREN” and let’s make a plan together.⁣

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There's so much more to learn on your health and fitness journey that you just won't be shown if you don't seek the answers from people who have been where you are now and can show you exactly how to do it. To minimise your mistakes and to maximise your potential.⁣
⁣
If you’d like some help to work out if you can achieve the same result, comment the word “KAREN” and let’s make a plan together.⁣

06/07/2024

𝐌𝐞𝐞𝐭 𝐲𝐨𝐮𝐫 𝐥𝐨𝐜𝐚𝐥 𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐓𝐫𝐚𝐢𝐧𝐞𝐫: 𝟔 𝐅𝐮𝐧 𝐅𝐚𝐜𝐭𝐬 𝐀𝐛𝐨𝐮𝐭 𝐌𝐞! ⁣
𝘐'𝘮 𝘓𝘦𝘸𝘪𝘴 𝘞𝘢𝘭𝘬𝘪𝘯𝘴𝘩𝘢𝘸, 𝘺𝘰𝘶𝘳 𝘥𝘦𝘥𝘪𝘤𝘢𝘵𝘦𝘥 𝘱𝘦𝘳𝘴𝘰𝘯𝘢𝘭 𝘵𝘳𝘢𝘪𝘯𝘦𝘳 𝘩𝘦𝘳𝘦 𝘵𝘰 𝘩𝘦𝘭𝘱 𝘺𝘰𝘶 𝘴𝘮𝘢𝘴𝘩 𝘺𝘰𝘶𝘳 𝘧𝘪𝘵𝘯𝘦𝘴𝘴 𝘨𝘰𝘢𝘭𝘴. 𝘓𝘦𝘵’𝘴 𝘮𝘢𝘬𝘦 𝘰𝘶𝘳 𝘤𝘰𝘯𝘯𝘦𝘤𝘵𝘪𝘰𝘯 𝘴𝘵𝘳𝘰𝘯𝘨𝘦𝘳 𝘸𝘪𝘵𝘩 𝘴𝘰𝘮𝘦 𝘧𝘶𝘯 𝘢𝘯𝘥 𝘲𝘶𝘪𝘳𝘬𝘺 𝘧𝘢𝘤𝘵𝘴 𝘢𝘣𝘰𝘶𝘵 𝘮𝘦!⁣
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🥊⚽🏃𝐅𝐔𝐍 𝐅𝐀𝐂𝐓 𝟏: 𝐇𝐨𝐰 𝐈 𝐠𝐨𝐭 𝐬𝐭𝐚𝐫𝐭𝐞𝐝 𝐨𝐧 𝐦𝐲 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐣𝐨𝐮𝐫𝐧𝐞𝐲⁣
From a young age, I've always been into sports and fitness. At 7, I captained my school football teams, honing my teamwork and leadership skills. Between ages 9 and 15, I took up boxing, which taught me discipline, resilience, and self-defense. I also dabbled in athletics, running cross country and sprints. At 18, I discovered my passion for resistance training and calisthenics at the gym. These experiences have shaped my career path, and I haven’t looked back since.⁣
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🏋️𝐅𝐔𝐍 𝐅𝐀𝐂𝐓 𝟐: 𝐌𝐲 𝐅𝐚𝐯𝐨𝐫𝐢𝐭𝐞 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 ⁣
I absolutely love training shoulders, anyone that knows me knows this. My favorite exercise has to be the Barbell Military Press. ⁣
There is nothing better or more powerful than the feeling of lifting a heavy weight and holding it right above your head before dropping it down. Bosch!!! 💪⁣
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👪𝐅𝐔𝐍 𝐅𝐀𝐂𝐓 𝟑: 𝐅𝐚𝐦𝐢𝐥𝐲 & 𝐅𝐫𝐢𝐞𝐧𝐝𝐬 𝐂𝐨𝐦𝐞 𝐅𝐢𝐫𝐬𝐭 ⁣
I have tried to build a close knit tribe of people around me who I would do anything for. A lot of my family and friends live quite a distance from me but I regularly try to keep up to date on their lives and share memories of our experiences through pictures and videos to keep these relationships alive as well as seeing them as and when we can. Having a good network of people around you I believe is the key to a fulfilling, prospering and happy life. ⁣
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🛠️𝐅𝐔𝐍 𝐅𝐀𝐂𝐓 𝟒: 𝐉𝐨𝐮𝐫𝐧𝐞𝐲 𝐨𝐟 𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐆𝐫𝐨𝐰𝐭𝐡 𝐚𝐧𝐝 𝐒𝐞𝐥𝐟 𝐃𝐞𝐯𝐞𝐥𝐨𝐩𝐦𝐞𝐧𝐭 ⁣
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Life can be stressful and we battle with self limiting beliefs, trauma and just the day to day struggles of life. I have been through a lot of personal struggles over the last couple of years and have been on a journey of healing through self help audiobooks, podcasts, journaling and therapy. As much as I am on this journey myself I take my clients and friends on the journey with me on a joint venture of creating the most fulfilling life for all of us. This all starts with self love, good habits and remembering that things always get better no matter what. ⁣
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🎧𝐅𝐔𝐍 𝐅𝐀𝐂𝐓 𝟓: 𝐇𝐢𝐝𝐝𝐞𝐧 𝐓𝐚𝐥𝐞𝐧𝐭 ⁣

Apart from fitness, I have a passion for music and started DJing at 15 with a simple app on my phone. My mixes got great feedback from friends, and I received my first DJ decks on my 18th birthday. Since then, I’ve DJ’d at some clubs, a couple of retail stores, and a rooftop in London. I hope to incorporate my mixes into fitness classes soon, so stay tuned! 😉⁣
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🔏𝐅𝐔𝐍 𝐅𝐀𝐂𝐓 𝟔: 𝐅𝐚𝐯𝐨𝐫𝐢𝐭𝐞 𝐐𝐮𝐨𝐭𝐞 ⁣
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“Perfectionism is what you do to protect yourself from rejection” - I have always struggled with perfectionism and this quote pretty much sums it up perfectly (if you pardon the pun 🤗). There is a constant expectation of how we want situations to be and the fear of not meeting that expectation prevents us from doing it at all as we think it won’t work out the way we want it. We often fear not meeting our own expectations, but trying and learning is more important than perfection. Who else resonates with this?⁣
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𝐏𝐨𝐥𝐥 𝐓𝐢𝐦𝐞!⁣
Which fun fact about me did you find most interesting?⁣
🟧 My Fitness Journey
🟧 My Favourite Exercise
🟧 Family & Friends Come First
🟧 Personal Growth and Self-Development
🟧 Hidden Talent
🟧 Favorite Quote
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Vote below and share your thoughts in the comments!

05/07/2024

𝐎𝐯𝐞𝐫𝐜𝐨𝐦𝐢𝐧𝐠 𝐋𝐞𝐟𝐭 𝐒𝐡𝐨𝐮𝐥𝐝𝐞𝐫 𝐏𝐚𝐢𝐧: 𝐌𝐲 𝐂𝐥𝐢𝐞𝐧𝐭'𝐬 𝐏𝐚𝐭𝐡 𝐭𝐨 𝐏𝐚𝐢𝐧-𝐅𝐫𝐞𝐞 𝐋𝐢𝐟𝐭𝐢𝐧𝐠
𝘏𝘦𝘳𝘦’𝘴 𝘢𝘯 𝘪𝘯𝘴𝘱𝘪𝘳𝘪𝘯𝘨 𝘴𝘵𝘰𝘳𝘺 𝘢𝘣𝘰𝘶𝘵 𝘮𝘺 𝘤𝘭𝘪𝘦𝘯𝘵 𝘊𝘩𝘳𝘪𝘴 𝘸𝘩𝘰 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘦𝘥 𝘸𝘪𝘵𝘩 𝘱𝘦𝘳𝘴𝘪𝘴𝘵𝘦𝘯𝘵 𝘭𝘦𝘧𝘵 𝘴𝘩𝘰𝘶𝘭𝘥𝘦𝘳 𝘱𝘢𝘪𝘯.

We exchanged a few normal weight training sessions on his split to look at specific strengthening work on the root cause of his left shoulder pain.

Here was the process of how we did it:

✅𝐈𝐧𝐢𝐭𝐢𝐚𝐥 𝐀𝐬𝐬𝐞𝐬𝐬𝐦𝐞𝐧𝐭

𝐒𝐢𝐭𝐮𝐚𝐭𝐢𝐨𝐧: Chris experienced sharp pain in his left shoulder which kept failing and gave in on lifts like the Bench Press.
𝐀𝐜𝐭𝐢𝐨𝐧: Assessment of his technique, mobility and strength imbalances between left and right side.

✅𝐂𝐨𝐫𝐫𝐞𝐜𝐭𝐢𝐧𝐠 𝐅𝐨𝐫𝐦

𝐈𝐬𝐬𝐮𝐞: Elbows flared on some exercises i.e. Bench Press which caused excessive shoulder engagement if main muscles started getting tired.
𝐀𝐜𝐭𝐢𝐨𝐧: Detailed guidance for proper shoulder alignment, hand position on the bar, grip, and elbow position.

✅𝐓𝐚𝐫𝐠𝐞𝐭𝐞𝐝 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐞𝐧𝐢𝐧𝐠 𝐚𝐧𝐝 𝐌𝐨𝐛𝐢𝐥𝐢𝐭𝐲 𝗪𝐨𝐫𝐤

𝐏𝐫𝐨𝐛𝐥𝐞𝐦: Weak supporting muscles; rotator cuff and rotators. Limited mobility was causing improper movement patterns affecting technique.
𝐀𝐜𝐭𝐢𝐨𝐧: Once a week we used specific exercises to strengthen and increase the range of motion of those muscles.

✅𝐀𝐝𝐣𝐮𝐬𝐭𝐦𝐞𝐧𝐭𝐬 𝐦𝐚𝐝𝐞 𝐭𝐨 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐕𝐨𝐥𝐮𝐦𝐞

𝐈𝐬𝐬𝐮𝐞: Heavy weight exacerbated the pain and made it worse.
𝐀𝐜𝐭𝐢𝐨𝐧: We revised the program to allow more rest and recovery for the shoulder, weights had been dropped down to reduce the stress on the muscle.

✅𝐌𝐨𝐧𝐢𝐭𝐨𝐫𝐢𝐧𝐠 𝐚𝐧𝐝 𝐅𝐞𝐞𝐝𝐛𝐚𝐜𝐤

𝐓𝐡𝐞 𝐩𝐫𝐨𝐜𝐞𝐬𝐬: Constant monitoring and adjustments were essential to ensure the shoulder recovered.
𝐀𝐜𝐭𝐢𝐨𝐧: Check ins more frequently to assess pain level and to make necessary adjustments to keep track of progress around the injury. This influenced our approach on what our focus was to help the shoulder.

My client was able to overcome their left shoulder pain and return to lifting pain-free. Their journey is a testament to the importance of addressing pain with a comprehensive approach.

Have you or someone you know struggled with shoulder pain during lifts? Share your experiences and questions in the comments below! 💬👇 Together, we can lift smarter and stop dancing around our pain points and get to the root causes.

05/07/2024

𝐎𝐯𝐞𝐫𝐜𝐨𝐦𝐢𝐧𝐠 𝐋𝐞𝐟𝐭 𝐒𝐡𝐨𝐮𝐥𝐝𝐞𝐫 𝐏𝐚𝐢𝐧: 𝐌𝐲 𝐂𝐥𝐢𝐞𝐧𝐭'𝐬 𝐏𝐚𝐭𝐡 𝐭𝐨 𝐏𝐚𝐢𝐧-𝐅𝐫𝐞𝐞 𝐋𝐢𝐟𝐭𝐢𝐧𝐠⁣
𝘏𝘦𝘳𝘦’𝘴 𝘢𝘯 𝘪𝘯𝘴𝘱𝘪𝘳𝘪𝘯𝘨 𝘴𝘵𝘰𝘳𝘺 𝘢𝘣𝘰𝘶𝘵 𝘮𝘺 𝘤𝘭𝘪𝘦𝘯𝘵 𝘊𝘩𝘳𝘪𝘴 𝘸𝘩𝘰 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘦𝘥 𝘸𝘪𝘵𝘩 𝘱𝘦𝘳𝘴𝘪𝘴𝘵𝘦𝘯𝘵 𝘭𝘦𝘧𝘵 𝘴𝘩𝘰𝘶𝘭𝘥𝘦𝘳 𝘱𝘢𝘪𝘯.⁣
⁣
We exchanged a few normal weight training sessions on his split to look at specific strengthening work on the root cause of his left shoulder pain.⁣
⁣
Here was the process of how we did it: ⁣
✅𝐈𝐧𝐢𝐭𝐢𝐚𝐥 𝐀𝐬𝐬𝐞𝐬𝐬𝐦𝐞𝐧𝐭 ⁣
⁣
𝐒𝐢𝐭𝐮𝐚𝐭𝐢𝐨𝐧: Chris experienced sharp pain in his left shoulder which kept failing and gave in on lifts like the Bench Press.⁣
𝐀𝐜𝐭𝐢𝐨𝐧: Assessment of his technique, mobility and strength imbalances between left and right side.⁣
⁣
✅𝐂𝐨𝐫𝐫𝐞𝐜𝐭𝐢𝐧𝐠 𝐅𝐨𝐫𝐦 ⁣
⁣
𝐈𝐬𝐬𝐮𝐞: Elbows flared on some exercises i.e. Bench Press which caused excessive shoulder engagement if main muscles started getting tired. ⁣
𝐀𝐜𝐭𝐢𝐨𝐧: Detailed guidance for proper shoulder alignment, hand position on the bar, grip, and elbow position.⁣
⁣
✅𝐓𝐚𝐫𝐠𝐞𝐭𝐞𝐝 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐞𝐧𝐢𝐧𝐠 𝐚𝐧𝐝 𝐌𝐨𝐛𝐢𝐥𝐢𝐭𝐲 𝗪𝐨𝐫𝐤 ⁣
⁣
𝐏𝐫𝐨𝐛𝐥𝐞𝐦: Weak supporting muscles; rotator cuff and rotators. Limited mobility was causing improper movement patterns affecting technique. ⁣
𝐀𝐜𝐭𝐢𝐨𝐧: Once a week we used specific exercises to strengthen and increase the range of motion of those muscles.⁣
⁣
✅𝐀𝐝𝐣𝐮𝐬𝐭𝐦𝐞𝐧𝐭𝐬 𝐦𝐚𝐝𝐞 𝐭𝐨 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐕𝐨𝐥𝐮𝐦𝐞⁣
⁣
𝐈𝐬𝐬𝐮𝐞: Heavy weight exacerbated the pain and made it worse. ⁣
𝐀𝐜𝐭𝐢𝐨𝐧: We revised the program to allow more rest and recovery for the shoulder, weights had been dropped down to reduce the stress on the muscle. ⁣
⁣
✅𝐌𝐨𝐧𝐢𝐭𝐨𝐫𝐢𝐧𝐠 𝐚𝐧𝐝 𝐅𝐞𝐞𝐝𝐛𝐚𝐜𝐤 ⁣
⁣
𝐓𝐡𝐞 𝐩𝐫𝐨𝐜𝐞𝐬𝐬: Constant monitoring and adjustments were essential to ensure the shoulder recovered.⁣
𝐀𝐜𝐭𝐢𝐨𝐧: Check ins more frequently to assess pain level and to make necessary adjustments to keep track of progress around the injury. This influenced our approach on what our focus was to help the shoulder. ⁣
⁣
My client was able to overcome their left shoulder pain and return to lifting pain-free. Their journey is a testament to the importance of addressing pain with a comprehensive approach.⁣
⁣
Have you or someone you know struggled with shoulder pain during lifts? Share your experiences and questions in the comments below! 💬👇 Together, we can lift smarter and stop dancing around our pain points and get to the root causes.

04/07/2024

𝐒𝐭𝐫𝐮𝐠𝐠𝐥𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐒𝐡𝐨𝐮𝐥𝐝𝐞𝐫 𝐏𝐚𝐢𝐧 𝐃𝐮𝐫𝐢𝐧𝐠 𝐁𝐢𝐠 𝐋𝐢𝐟𝐭𝐬? ⁣
𝘌𝘷𝘦𝘳 𝘧𝘦𝘦𝘭 𝘢 𝘴𝘩𝘢𝘳𝘱 𝘵𝘸𝘪𝘯𝘨𝘦 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘴𝘩𝘰𝘶𝘭𝘥𝘦𝘳 𝘥𝘶𝘳𝘪𝘯𝘨 𝘢 𝘣𝘪𝘨 𝘭𝘪𝘧𝘵? 𝘠𝘰𝘶'𝘳𝘦 𝘯𝘰𝘵 𝘢𝘭𝘰𝘯𝘦. ⁣
⁣
Whether you are just starting out or you are an experienced lifter, shoulder pain is a common problem that can seriously hinder your progress and can set you back on your lifting journey.⁣
⁣
In the middle of a great set in the gym, feeling strong, unstoppable in fact… when suddenly that familiar pain strikes again in the shoulder. Very frustrating!! Here are the reasons why it is happening;⁣
⁣
🧨𝐏𝐨𝐨𝐫 𝐟𝐨𝐫𝐦/𝐭𝐞𝐜𝐡𝐧𝐢𝐪𝐮𝐞 - our shoulders are used in many different lifts (even if not the main muscles being worked) and suffer from incorrect technique. ⁣
🧨𝐎𝐯𝐞𝐫𝐮𝐬𝐞 - links to poor form as causes us to overwork the same muscle, this linked with not getting adequate rest can create pain.⁣
🧨𝐌𝐮𝐬𝐜𝐥𝐞 𝐈𝐦𝐛𝐚𝐥𝐚𝐧𝐜𝐞𝐬 - tightness or weaknesses in other areas i.e. trapezius, shoulder blades, pectorals can affect shoulder mechanics and causes uneven lifts.⁣
🧨𝐈𝐧𝐚𝐝𝐞𝐪𝐮𝐚𝐭𝐞 𝐰𝐚𝐫𝐦 𝐮𝐩 - if warm ups are skipped it can leave the smaller muscle required for stability (shoulders) to be unprepared for heavy lifting. ⁣
⁣
𝐓𝐡𝐞 𝐢𝐦𝐩𝐚𝐜𝐭: ⁣
Shoulder pain can derail workouts and slow your progress in the gym as the shoulders are linked/used in so many different exercises. It can lead to;⁣
⁣
⚡Decreased strength and performance ⁣
⚡Big risk of injury due to overcompensation of other muscles from imbalances⁣
⚡Avoidance of exercises to not aggravate the pain reducing consistency ⁣
⁣
𝐑𝐞𝐚𝐥 𝐭𝐚𝐥𝐤: ⁣
I have been there, trying to push through pain, hoping it will disappear one day and go away on its own. However, ignoring this can cause bigger issues down the line, so addressing the root causes is the only solution. ⁣
⁣
What steps can you take now? ⁣
✅𝐀𝐬𝐬𝐞𝐬𝐬 𝐲𝐨𝐮𝐫 𝐟𝐨𝐫𝐦/𝐭𝐞𝐜𝐡𝐧𝐢𝐪𝐮𝐞 - video your lifts and watch back or work with a coach 1:1 helps ensure technique is correct. ⁣
⁣
✅𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐞𝐧 𝐬𝐮𝐩𝐩𝐨𝐫𝐭𝐢𝐧𝐠 𝐦𝐮𝐬𝐜𝐥𝐞𝐬 - mobilise/strengthen rotator cuff, external rotators and internal rotators which all contribute to stability of the shoulder.⁣
⁣
✅𝐀𝐥𝐥𝐨𝐰 𝐬𝐮𝐟𝐟𝐢𝐜𝐢𝐞𝐧𝐭 𝐫𝐞𝐜𝐨𝐯𝐞𝐫𝐲 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐬𝐡𝐨𝐮𝐥𝐝𝐞𝐫𝐬 ⁣
⁣
✅𝗪𝐚𝐫𝐦 𝐮𝐩 𝐬𝐡𝐨𝐮𝐥𝐝𝐞𝐫𝐬 𝐭𝐡𝐨𝐫𝐨𝐮𝐠𝐡𝐥𝐲 - mobilise and warm up the supporting muscles of the shoulder to prime for heavier weights.⁣
⁣
Consistently working on these steps should reduce the pain. If it persists, consult a professional like a Personal Trainer or Physio for tailored advice and exercises.⁣
⁣
Don’t let the shoulder pain stop you from achieving your lifting goals and certainly don’t avoid exercises and disrupt your routine. Understand the problem, take proactive steps to strengthen/mobilise the root cause of the problem so you can lift pain free. Keep dedicated, keep informed and keep going! ⁣
⁣
If you have or had shoulder pain I’d love for you to share your story in the comments so we can support each other in overcoming this common problem! 💪 ⁣
⁣
If you found these tips helpful, don’t forget to hit the like button and share this post with anyone that you think will benefit from it!⁣

02/10/2023

Fancy a FREE body MOT?

Are you sick of being tired and frustrated of doing all the cardio in the world and still not achieving the result you want?

Don’t know the duration, intensity, type or frequency of the cardio you are doing.

Having to come in the gym to just tick a box to say you have done a workout.

How many times will you walk in the gym and say “what do I feel like doing today” rather than knowing exactly what you are doing in each session?

I get it, you're confused with contradicting information out there, unqualified individuals online uploading workouts for you to try when they have no idea about you as a person.

Well, this is how everyone feels at the beginning, just like my client Barry Hepple. His goal is to improve strength, balance, coordination but have fun along the way. Barry had no structure to his workouts, his nutrition was very sporadic and he had no idea about the problems he had with balance/coordination so was doing no work to help that. Once we got to work he has learned new exercices, his confidence is growing, he is enjoying the exercises and understands the step by step process to get to his goals. He has started practising techniques at home and changing some bad habits into positives like practising the Romanian Deadlift movement in the image above at home.

All these guys/ gals had the same thoughts but they all took the leap and didn't look back. And it all started with reaching out for some support!

This week I’ve got 5 slots for people who’d like a free body MOT

We’ll review your

✅Goals to see where you may be going wrong and why you aren’t seeing results
✅Current regime to look at possible reasons for lack of progress whether that be type of activity or even how hard we are actually working
✅Options to figure out what you will actually enjoy doing as opposed to it feeling like a chore and something you have to tick off the to do list

So that you can get a much better idea of how well you are performing right now and what could possibly be improved.

Then we can put an action plan together so you can start winning the health and fitness game!

Want the details? Then comment “MOT” and I’ll reach out

26/09/2023

Opportunity for you 👀

Just had a couple of cancellations for this week so have a few free slots this Wednesday, Thursday and Friday.

Was thinking of helping some people improve their technique on some compound lifts; squats, bench press, deadlift etc...

We’d work on:

➕How you should set up for the exercise as many mistakes come from poor set up

➕How to engage the correct muscles we should be working and the positions to get into to engage those muscles

➕The key points to remember during your lift which does include breathing too as people often forget haha!

60 minutes. Good workout. Lots of fun.

If you’re interested and would like more info, comment “BOSCH” and I’ll reach out to you

18/09/2023

Bendy Wendy Mobility Workshop

I’m looking to help 3 people who are ready for a change and want to improve their mobility to finally achieve freedom in their shoulders, hips or knees without having to avoid any exercises due to the tightness/pain experienced.

I’ve only got 3 slots free in my diary for this week to take you through what you need to take your flexibility to the next level so you can start hitting those goals!

Comment “STRETCHY” if you want in!

16/09/2023

Tomorrow is the last day!

🟧If you are a person who wants change now who’s frustrated by not making the progress they would like whether it’s losing weight, toning up or gaining muscle.

⬛️And wants to finally overcome the anxiety and lack of confidence in lifting weights in the free weight area

🟧And achieve more confidence in what you are doing in and out of the gym to reach your goals

I WANT TO HELP YOU!!

I’ve got 2 more slots if you want to achieve this in the next 30 days.

Comment “THIS IS ME” and I’ll get you the details

13/09/2023

Attention all people who are completely ready for a change in their health and fitness!

I’ve only got 4 more spaces left in my diary for people completely ready for change who want more confidence and less anxiety when lifting weights in the next 30 days.

Comment "Confidence" and I'll explain how to apply

12/09/2023

✨Client Appreciation Post✨

So Amy has struggled for the last couple of years with an eating disorder and has been told by many that she wouldn’t be able to do certain things physically. But was stubborn enough to say 🖕🏼 you and signed up to a triathlon! 👀

Before we started working together she was training for this and was completing a lot of cardio and was experiencing some set backs with injuries including Fibromyalgia in her right adductor which was causing discomfort for ages and limiting her performance as well as struggles with her nutrition with various information given to her with not a lot reasons why she needed to do it.

Soooo our plan was to do some mobility/strengthening work and provide education on nutrition with how to fuel her body properly to help in the run up to her Triathlon. The pain went away and performance increased 😃 She set her goal of weight loss aside and prioritised giving her body the energy it needed for the triathlon. This was a massive achievement in itself with the battles she faced recently. All this hard work paid off with a target of 4 hours to complete it and she did it in 3 hours 18 minutes!!! Really proud of her achievements and many good things to come now we are starting a new programme of resistance training too. Great result let’s continue to build and push on 💪🏼

BeMindset

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