Built Powerful

Built Powerful Helping people build a strong, empowered mind and body through fitness and lifting weights.

Anyone else missing the summer yet….Like me you might find winters hard, cold weather and dark nights just aren’t for me...
03/11/2021

Anyone else missing the summer yet….

Like me you might find winters hard, cold weather and dark nights just aren’t for me 😥

But this is little reminder to keep showing up for yourself and to keep making those small 1% changes each day 🙌🏽

Do you find that your knees are caving in during your squats?🥲This could be due to number of reasons, including:💥Weak gl...
28/10/2021

Do you find that your knees are caving in during your squats?🥲

This could be due to number of reasons, including:
💥Weak glute med
💥Mobility issues 
💥Squat stance/set up

Things to try:
🔘Adjusting you stance - wider feet

🔘Banded and slow tempo squats

🔘Unilateral movements such as lunges and split squats focusing on keeping the knees in line with the toes and not caving in

🔘Glute strengthening exercises 

🔘Mobility drills - specifically for increasing hip and adductor flexibility

18/10/2021

Why you’re failing deadlifts - part 2

Reasons you can’t lock out past the knee ❌

1 - Lack of speed/momentum
2 - Poor grip
3 - Weak hamstring or glutes
4 - Positional strength (back weakness or mobility issues)
5 - Mental prep

📁Don’t forget to save this for later

🙋🏽‍♀️If you found this helpful, don’t forget to like and share

Link to part 1:
https://www.instagram.com/p/CUpC2ffgCFt/

Sunday thoughts 💭 Are you happy?We tend to think as happiness as an experience or a certain person or something external...
17/10/2021

Sunday thoughts 💭 Are you happy?

We tend to think as happiness as an experience or a certain person or something external to ourselves.

But really happiness is a mindset, it’s a muscle that can be trained like any other muscle.

Yes, it’s ok be sad sometimes but it’s how we cope with that sadness.

We can choose how we react to situations.

We can create our own happiness.

Books that helped me📚
The chimp paradox
Solve for happy
Subtle art of not giving a f*ck

Hip or quad dominant in your squat doesn't matter, however it will help you better understand your movement patterns and...
14/10/2021

Hip or quad dominant in your squat doesn't matter, however it will help you better understand your movement patterns and know what exercises will be easier or more challenging depending on your squat pattern.

📐Hip dominant = less ankle mobility, more glutes and hamstrings, slight leaned torso.

📏Knee dominant = increased ankle mobility needed, more quads, torso upright.

I wouldn’t worry about changing your squat to look a particularl way as long as its performed safely and works for you, however you may want to incorporate exercises to help “even you out”…
..for example if your quad dominant you want to explore more posterior loaded exercises such as RDLs and hip thrusts, but if your hip dominant you could add movements like split squats and lunges (focusing on your knee coming over the toes).

01/09/2021

Progress isn’t linear!

Its unfair to compare your “peak level” to your “building level”.

When hitting 110kg doubles my main focus was increasing strength for weightlifting and I was near the end of a weightlifting cycle.

Now I’m a lot more focused on my fitness, nutrition and general wellbeing and any increases in strength is a bonus right now.

So instead of getting frustrated looking back where you were, look forward to what you have achieved and where you can be if you keep pushing forward.

👊🏽

It’s easy to work hard when you’re feeling motivated.The hard part is sticking to your routine and pushing forward towar...
26/08/2021

It’s easy to work hard when you’re feeling motivated.

The hard part is sticking to your routine and pushing forward towards your goals even when you’re not feeling like it.

The problem isn’t your motivation or lack of it, the problem is not planning ahead for when you’re lacking motivation.

Because, let’s be honest, no one is motivated all the time. So why not plan for it…

The key is trying to build those habits while you’re feeling motivated so when you’re not really feeling it, it’s already habitual.

Plan. Routine. Consistency.

If you need a little help with habit consistency, planning and accountability. We can help you out 🙋🏽‍♀️

Book your free consultation using the link the the bio 📱

👊🏽

Make it obvious…Ever wonder why you never eat that fruit and veg at the bottom of the fridge, and just leave it to go mo...
22/08/2021

Make it obvious…

Ever wonder why you never eat that fruit and veg at the bottom of the fridge, and just leave it to go moudly….

…Or you never manage to get on your exercise bike that’s buried under all your laundry as it’s repurposed as a close line.

The reason you don’t do these things is because it’s hidden, it’s not obvious.

As humans we like to take the path of least resistance, so if it’s hard to access or hidden away we’ll probably forget about it.

So, make it obvious!

If you want to actually eat that fruit before it grows mould, leave it in a fruit bowl on the side where you will see it or put it at the top of the fridge so it’s the first thing you see every time you open the fridge door.

Same goes for using your exercise bike. Leave it somewhere it’s easy to access and you can just jump on when you’re ready for a workout.

If you’re struggling to with accountability or sticking to new habits DM me!

Client wins 🏆A big well done to Paul who has been training with me for the last 3 months and has made some big improveme...
16/08/2021

Client wins 🏆

A big well done to Paul who has been training with me for the last 3 months and has made some big improvements already.

Paul has smashed a deadlift and strict overhead press PB in the last month.

No huge changes to his current lifestyle, just small adaptations into his current routine to make big improvements in the long run.

Fitter. Healthier. Stronger.

“The best investment you can make is an investment in yourself.” We sometimes talk ourselves into thinking we’re not wor...
09/08/2021

“The best investment you can make is an investment in yourself.”

We sometimes talk ourselves into thinking we’re not worth it. Not worth the extra time it takes to do a course, the cost of a holiday, or the effort it takes to go workout.

But you are worth it. It will pay off.

Happy Sunday ✨Catch up friends and family. Try something new.Treat yourself.Reflect.Relax ✌🏽
08/08/2021

Happy Sunday ✨

Catch up friends and family.
Try something new.
Treat yourself.
Reflect.
Relax ✌🏽

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