http://toa-training.mailchimpsites.com/

Lily Naiqama PT, chester Road, Manchester (2026)

04/04/2023

Jade’s phenomenal and incredible journey at toa training over the past 3 years of 1:1 online coaching

3 years ago stood a very different Jade,
⏺️she was battling with anorexia
⏺️restricting calories,
⏺️hours of cardio to burn calories

…. to finding her way back into the gym with the support of doctors, family and myself as her coach

✅ to switching her mindset to what her body CAN do instead of what it looks like

✅ To learning to speak positive affirmations over herself and her body

✅ To focusing on fuelling for performance rather than a number on a scale

✅ To training smarter and focusing on strength rather than calories burned

✅ progressive overload and strength gains on all her lifts

✅ the incredible amount of muscle mass she has gained over this time and her new outlook on training and her body

📈 It hasn’t been a linear journey or an easy one but she has come along way from the young girl she was 3 years ago to the confidence she holds and strength she has built

❤️ Proud of you I can’t really say much more than what you said here other than it’s a privilege and honor to walk this journey with you ❤️

Bring on our paired comp in a couple months where we celebrate diverse bodies and strong women 🦋

04/04/2023

Hey Ladies & Gents! Hope everyone is having a good week!🙌

I'm super excited to announce that the Elevate early bird launch will be on the 26th of April! If you are interested in joining, please do fill in the type form below😆

Anyone who signs up through early bird will be getting an amazing discount on the programme so make sure to register your interest!!

https://naiqamapt.typeform.com/to/f0XtC7bK

28/03/2023

🚨 For the first time ever I am offering a summer special for my 1:1 online coaching

(Or winter for those in auz that want to stay accountable and smash their goals)

For 12 weeks you will work closely with myself on your nutrition, habits, mindset and your training

You CANT fail if you show up to do the work

If you have wanted to work with me but ££ or $$$ has been a limiting factor this is the time, I really feel there are some badass women who want to shift their mindset up and would be a good fit for coaching and I want to give this opportunity out

What if, in 12 weeks you finally hit your goal?

What if, in 12 weeks your whole mindset has shifted?

What if, you went from feeling overwhelmed and flat to purpose driven and exhilarated?

DM “MORE” now to get the offer and chat about your goals and see if we are a good fit

You must be ready to start on Monday!

No more putting off 👀

24/03/2023

🛑 STOP letting the bar dump on you

Do you have bruises from your cleans?

Have you been told to “DROP” quickly under the bar?

Whilst the above cue can have a place I do believe it can cause a lot of people to drop too quickly creating a disconnect between themselves and the bar

Dropping immediately can cause space between you and the bar as the bar is still moving upwards and you have dropped before the bar has started moving forwards causing this aggressive “CRASH”

Loosing connection can cause you to be spat out by the bar at the bottom.

Instead try using the cues:
“Pull under the bar”
“Stay connected”
Or one that I’ve started using is “pull the bar back into you”

If a weight is lighter you won’t need to apply as much force or drop under it as low, instead you’ll catch higher and meet the bar at the height it’s pulled

Great drills for improving bar connection:
💪🏾 muscle cleans- bar turnover and staying connected
💪🏾 Tall cleans- practicing connecting with the bar and pulling under the bar

My Olympic weightlifting program “elevate” is going to break down the common faults in lifting and identify what your technique breakdowns are, why they are happening and how we can work to fix them

DM me “Elevate” to get on the priority list or hit the link in my bio to sign up

🚀 Launch date is dropping soon 👀

21/03/2023

Elevate Sneak peek 👀

❔What does a elevate session look like?

Well here’s a peek at day 2 out of 3 for the week. This includes the warm up, BB prep and our primer for this session

⚡️ Every session includes a “primer”

A primer is literally a technique primer to help you get MORE out of your lifts and focus on your form

There in elevate your primers are designed to work on 1-2 technical parts of the lift. The focus for primers is not weight and intensity it’s about ex*****on and understanding the movement and desired positions.

In this elevate session we have a push jerk in our split jerk position which reinforces the back knee bend as so many people including myself don’t sufficiently bend our back knee causing hyper extended spines, tipping forward and losing the bar overhead

It also helps us to ensure our foot landing is correct and we are well balanced between our front and back foot

The primer will always lead nicely into our main lift of the session and the time spent on the primer should build your confidence before the main lift

Elevate has been designed as a solution to a problem I see a lot

You want to work on your oly lifts but you don’t know how and what to do

You don’t have 1.5-2hrs extra 4+/week to dedicate to just lifting especially for crossfitters

You really want coach feedback on your lifts and videos to help improve your form and get personalised support based on your weaknesses and learning stage

Elevate is here to bridge that gap 👏🏽

3 sessions/week averaging 60-75min per session with optional accessories.

Designed to fit around your current training and classes

12 weeks of exposing yourself to new drills and skill work, progressive overload, squat strength and accessories to build stable shoulders, a strong core and back all essential for solid lifting

Launch date is coming and those on the priority list will get £60 off the program when early bird spots release (you must be on the priority list to get these spots)

https://naiqamapt.typeform.com/to/f0XtC7bK?typeform-source=toa-training.mailchimpsites.com 🚀

11/03/2023

Muscle growth 💪🏾

Let’s talk about it

Firstly it’s a journey that requires immense patience and to be completely honest having “muscle gain” as a goal can be difficult because the result / outcome is from effort + time.

It helps to set performance based goals.
For jade over the years it looked like setting the below targets (2019-2023)

⏺️First body weight pull up and chin up
⏺️3 pull ups
⏺️5 pull ups
⏺️Weighted pull ups
⏺️Bar muscle up

All the above happened in stages, and this is just one example from one movement. But ticking those goals off gives direction and progression.

Alongside your training and having a solid program with proper training blocks, testing, deloads and macro training cycles is nutrition

With jade we have made eating enough our main goal, we didn’t track calories for the first couple years due to her battle with eating disorders so we focused on structure and eating regularly in the day - 3 meals minimum and then 2x snacks around her training to help with recovery and fuel for her sessions

We didn’t weigh in for a long time and if we did it was to make sure she was at a “healthy” body weight for her goals.

Sometimes taking the focus of aesthetics is the best thing we can do, set some high performance goals. Focus on getting strong and doing things you never thought impossible. Fuel your body for movement and stay consistent and the rest comes along with it

If you want to start chipping away at some performance goals or get your first pull up, first body weight sn**ch etc I’m your gal I absolutely love helping other women smash limitations and focus on performance, or maybe you want to get off the hamster wheel for the first time and switch gears ⚙️

If your stuck and want to learn about working together on 1:1 basis drop me a DM or register your interest through the link in my bio 💪🏾

Jade- your bloody insane in the best way and seeing these little wins over a couple years is the best reflection of your journey and your only getting started 💪🏾

10/03/2023

UPDATE: New program launch incoming 🚀

ELEVATE

Elevate has been designed as a solution for a gap in the CrossFit and lifting space.

Do you get nervous with the clean + jerk and Sn**ch?

Do you wish you had more confidence and strength with these movements?

You're ready to give more time to developing your form but you dont know where to start or what to do?

You would really like a coach to make sure your doing it right and get feedback?

Elevate is your program.

A 12-week Olympic weightlifting program where you will focus on the clean + jerk and sn**ch. Designed thoughtfully to work on drills that will improve the number of your successful lifts, and Elevate your form and confidence.

It is a program designed to fit around your training and not detract from it. Most Olympic lifting programs and coaches require 2+ hours of training 4-6 days a week.

Elevate is a 60-75min program 3x/week with 2x squat strength sessions within the program and includes accessories to ensure nothing is missed.

It is a simple but effective program, many times Olympic programs are over complicated and tedious making it a barrier to get the sessions done.

Elevate is a program that is designed for newbie cross-fitters and Olympic lifters who want to dedicate more time to their lifts to fast-track their results and performance outside of their normal CrossFit sessions.

And for the Crossfit competitor whose performance and placings are being held back by their lifts.

Elevate is not a program and then crickets, your coach (me 👋 ) will be with you the whole time providing movement feedback and cues daily as well as giving any additional recommended drills/mobility that will help you in your lifting journey.

In elevate you wont be doing it alone, you will be joined to an epic community of lifters all on the same path and goal if improving their lifts, you will get to interact and learn from others as well as compete on the leaderboard if you so wish 😉 Doing it together creates accountability and belonging.

I am taking a priority email list NOW for those that want to be the first to know launch dates and start dates, first dibs on EARLY BIRD special pricing and first dibs on sign-ups to claim your spot and elevate your lifting.

register NOW below by filling in some details and you will be emailed updates and first to sign up when we go live 👇

https://naiqamapt.typeform.com/to/f0XtC7bK

If you have any questions you can drop me a message on WhatsApp and ill get back to you 😊

13/02/2022

Just in case you missed it 🤪

The first of my program drops is now live, unlimited sign ups and start when it suits you, cancel any time.

This program is your go to for strength and conditioning, with it being broken into blocks of 4 weeks to allow for progression and ensuring you don’t hit a wall.

If your sitting on the sidelines- don’t. You have nothing to lose.

You need full access to a gym for this program, or a well equipped home gym. You should also have some confidence using free weights for this program. If you are still learning how to squat, deadlift and press I reccomend signing up for the 12 week small group coaching package launching on Feb 21 or sign up for 1:1 coaching for more support 👌🏾

It’s time we stop following random workouts and we normalise having a program that has structure. I would love to see everyone in commercial gyms / HIIT gyms follow a strength program, I also want those squat platforms flooded with strong women taking up the space they deserve and encouraging others to do so.

With it being monday tomorrow there is no better time to start a training program

SIGN UP + GET STRONG ⬇️
https://app.fitr.training/p/19326

Lily Naiqama PT

04/04/2023

04/04/2023

28/03/2023

24/03/2023

21/03/2023

11/03/2023

10/03/2023

13/02/2022

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