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VIC Academy 1-1 Online Fitness Training: Our goal is to take your fitness goal and work with you to achieve it! Get in touch if you would like to embark on this journey!

Together we can work to help you let go of fat and build muscle!

Let's avoid confusion regarding what constitutes a good and effective workout ๐Ÿ‹๐Ÿพโ€โ™€๏ธ.How much you sweat๐Ÿ’ง Sweating is not ...
01/11/2023

Let's avoid confusion regarding what constitutes a good and effective workout ๐Ÿ‹๐Ÿพโ€โ™€๏ธ.

How much you sweat๐Ÿ’ง Sweating is not the sole indicator of a successful workout. Your effort might be substantial even if you don't sweat as much as expected. Various factors like room temperature, individual differences, and acclimatization play a role.

How sore you feel after ๐Ÿฅต (DOMS = Delayed Onset Muscle Soreness) is not the ultimate measure of a great workout โฌ‡๏ธ
As a beginner, you may experience more DOMS due to your body adapting to the exercise stress. Advanced individuals also experience DOMS, but it diminishes with time, reflecting muscle adaptation๐Ÿ’ช๐Ÿพ

How many calories you burn ๐Ÿ”ฅ
Planned exercise typically contributes about 5% of your Total Daily Energy Expenditure (TDEE) so itโ€™s highly unlikely that you burned 600 calories in your workout like your Apple Watch or Fitbit tells youโŒš๏ธ

Instead of focusing on these, Focus on how you FEEL ๐ŸŒฟ
Did you challenge yourself?
Do you feel better than when you began?
Does it just make you feel good?
Do you feel worked?

Thatโ€™s what matters โ˜€๏ธ

I hope this helped you ๐Ÿ’›

06/09/2021

TRIPLE DIGIT VICTORY ๐Ÿคฉ๐Ÿ˜

โ€œDeadlift journey
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Gosh got a bit Emosh with this video but also excited because slowly watching the ๐Ÿ‘ grow.
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It has been a long one especially with Covid.. worked my way up to 60kg, then gyms shut and work our way back up. It was hard to keep consistent when gyms shut 3 times and only had access to some equipment at home. And I am sure this is the same with everyone. This is the most consistent I have been, sounds dramatic but Iโ€™ve been to the gym 4 days a week every week for the past 8 weeks which I would never do I used to love the gym but Iโ€™d push myself too hard which lead to injury or then taking a week + more out I also was eating so badly so I wasnโ€™t seeing any results. I knew I needed guidance and I was thinking about getting an online coach in which I won a competition and it honestly has changed my life and I have pushed myself to limits I didnโ€™t even know I had.
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These videos are from a 8 week period working with @ my goal was to get that 100kg deadlift but I didnโ€™t really think id get itโ€ฆ I remember when 40kg would be my warm up set and struggledโ€ฆ I also remember 70kg being my 1RM and then before I knew it I was doing 70kg x 10 for a set. @ set high reps with sumos I was doing 10-15 reps and my god did I hate her for it to start with (literal sweating) but it has made me SO strong obviously with those high reps I didnโ€™t go above 70kg and thatโ€™s when I knew I had it in my to push myself the second part of the programme has been lower reps so Iโ€™ve been increasing weight and noticed SUCH a difference.
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WHAT NOW?
Well thatโ€™s it Iโ€™ve hit my 100kg and for now Iโ€™m not going to try lift heavier I am going to work on getting in high reps and form so stripping it back downโ€ฆ maybe starting 65kg as my warm up set and trying to get strong with high reps with weightsโ€ฆ. Wanting to get 80kg-90kg 8-10 reps, and to do this I need to work on my endurance and thatโ€™s exactly what Iโ€™m going to do๐Ÿ‹๐Ÿฝโ€โ™€๏ธ
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We all have our own goals whatever that may be and be PROUD of yourself if you have achieved it no matter how big or smallโ€

๐‚๐‹๐ˆ๐„๐๐“ ๐๐‘๐Ž๐†๐‘๐„๐’๐’๐’๐Ÿคฉ๐Ÿคฉโฃโฃ๐†๐”๐˜๐’ ๐€๐‘๐„ ๐˜๐Ž๐” ๐’๐„๐„๐ˆ๐๐† ๐—ช๐‡๐€๐“ ๐ˆ๐Œ ๐’๐„๐„๐ˆ๐๐†๐Ÿ˜๐Ÿ˜โฃ*my client would like to stay anonymous* โฃโฃ๐ˆ ๐’๐€๐ˆ๐ƒ ๐€๐‘๐„ ๐˜๐Ž๐” ๐’๐„๐„๐ˆ๐...
29/07/2021

๐‚๐‹๐ˆ๐„๐๐“ ๐๐‘๐Ž๐†๐‘๐„๐’๐’๐’๐Ÿคฉ๐Ÿคฉโฃ
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๐†๐”๐˜๐’ ๐€๐‘๐„ ๐˜๐Ž๐” ๐’๐„๐„๐ˆ๐๐† ๐—ช๐‡๐€๐“ ๐ˆ๐Œ ๐’๐„๐„๐ˆ๐๐†๐Ÿ˜๐Ÿ˜โฃ
*my client would like to stay anonymous* โฃ
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๐ˆ ๐’๐€๐ˆ๐ƒ ๐€๐‘๐„ ๐˜๐Ž๐” ๐’๐„๐„๐ˆ๐๐† ๐“๐‡๐ˆ๐’??? โฃ
๐‡๐„๐‘ ๐†๐‹๐”๐“๐„๐’ ๐‡๐€๐•๐„ ๐…๐ˆ๐‹๐‹๐„๐ƒ ๐Ž๐”๐“ ๐€๐๐ƒ ๐’๐‡๐„โ€™๐’ ๐‹๐„๐€๐๐ˆ๐๐† ๐Ž๐”๐“ ๐—ช๐‡๐ˆ๐‚๐‡ ๐ˆ๐’ ๐—ช๐‡๐€๐“ ๐’๐‡๐„ ๐—ช๐€๐๐“๐„๐ƒ ๐Ÿคฉโฃ
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I started working with this queen at the end of June. Her main goals were to get stronger and feel more confident in her body. โฃ
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I made a โœจbespokeโœจ training plan and gave her a Macro target. These numbers are not concrete so she doesnโ€™t feel too pressured ๐Ÿคโฃ
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SHE HAS DONE SO WELL IN JUST UNDER 6 WEEKS AND IS FEELING MORE AND MORE CONFIDENT EACH DAY๐Ÿคฉโฃ
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She has been working so hard even some days she doesnโ€™t feel 100% up to it. Her discipline is so inspiring and she is seeing the results she wanted๐Ÿ’—๐Ÿ’—โฃ
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I AM SO SO PROUD OF YOU GIRL. BRING ON THE NEXT WEEKS ๐Ÿคโฃ
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โšก๏ธIf you want more structure with your workouts and finally want to HIT YOUR GOALS HARD. DM me ๐ˆ๐๐’๐๐ˆ๐‘๐€ and fill out the link in my bio โšก๏ธโฃ
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Iโ€™m waiting for you girlll xxโฃ
โฃ.inspire
โ€”โฃ

Sunday Tip! โœจSundays are usually the days where I do this! It makes me feel more on top of things and ready to smash the...
07/03/2021

Sunday Tip! โœจ
Sundays are usually the days where I do this! It makes me feel more on top of things and ready to smash the week!

So proud of Amberโ€™s progress so far after 4 weeks. She has been eating MORE food! ๐Ÿ‘๐Ÿพ She had been in a low calorie defic...
03/03/2021

So proud of Amberโ€™s progress so far after 4 weeks. She has been eating MORE food! ๐Ÿ‘๐Ÿพ
She had been in a low calorie deficit for over a year so we upped her cals and now she feels better mentally and is lifting more than she ever done before ๐Ÿ˜๐Ÿ’—
Can we also talk about her glute and shoulder progress because ๐Ÿ‘๐Ÿพ one of the many things she is proud of too!
She is trusting the process! Canโ€™t wait to see what else youโ€™ll achieve!
SWIPE for glute growth and her thoughts so far! ๐Ÿ˜Š

Itโ€™s a ๐๐ž๐ฐ ๐Œ๐จ๐ง๐ญ๐ก, make it a great one!โฃThis is just a little reminder. Things like comparing yourself to others and feel...
02/03/2021

Itโ€™s a ๐๐ž๐ฐ ๐Œ๐จ๐ง๐ญ๐ก, make it a great one!โฃ
This is just a little reminder. Things like comparing yourself to others and feeling guilty will only make you feel worse.โฃ
Instead focus on things like being grateful, being present and above all being yourself! Your light will shine from within! โœจโฃ
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๐‚๐ฅ๐ข๐ž๐ง๐ญ ๐”๐ฉ๐๐š๐ญ๐ž:โฃ
I will slowly start taking on clients again in the coming weeks. If you are interested in working together then send me a message and we can see if we would be a good match! ๐Ÿ’—โฃ
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As you can see we are going through some changes with brand colours etc - we love change! ๐Ÿ˜โฃ
We are back to posting educational, motivational and valuable content! This can be all this health and fitness but also overall well-being! If thereโ€™s a topic you would like covered donโ€™t hesitate to send me a DM!๐Ÿ˜Š

Motivation only gets you so far! It comes and and goes. What you need to try and to is get into a habit and stick to it ...
11/01/2021

Motivation only gets you so far! It comes and and goes. What you need to try and to is get into a habit and stick to it ๐Ÿ’ช๐Ÿพ

It sounds easier than it is I know, but if you have decided that you are going to give your fitness goals (or general goals) 100% then itโ€™s a decision you must make! ๐Ÿ’ช๐Ÿพ

Self-discipline does come easy but if it was easy then everyone would be doing it!! Remember that! ๐Ÿค

๐‡๐Ž๐—ช ๐“๐Ž ๐“๐‘๐€๐‚๐Š ๐˜๐Ž๐”๐‘ ๐๐‘๐Ž๐†๐‘๐„๐’๐’๐Ÿ“ˆ:โฃ*๐Ž๐ญ๐ก๐ž๐ซ ๐ญ๐ก๐š๐ง ๐ญ๐ก๐ž ๐ฌ๐œ๐š๐ฅ๐ž*โฃโฃ๐‡๐จ๐ฐ ๐๐จ ๐ฒ๐จ๐ฎ ๐ญ๐ซ๐š๐œ๐ค ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐ซ๐จ๐ ๐ซ๐ž๐ฌ๐ฌ ๐š๐ญ ๐ญ๐ก๐ž ๐ฆ๐จ๐ฆ๐ž๐ง๐ญ?Here are some differen...
27/11/2020

๐‡๐Ž๐—ช ๐“๐Ž ๐“๐‘๐€๐‚๐Š ๐˜๐Ž๐”๐‘ ๐๐‘๐Ž๐†๐‘๐„๐’๐’๐Ÿ“ˆ:โฃ
*๐Ž๐ญ๐ก๐ž๐ซ ๐ญ๐ก๐š๐ง ๐ญ๐ก๐ž ๐ฌ๐œ๐š๐ฅ๐ž*โฃ
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๐‡๐จ๐ฐ ๐๐จ ๐ฒ๐จ๐ฎ ๐ญ๐ซ๐š๐œ๐ค ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐ซ๐จ๐ ๐ซ๐ž๐ฌ๐ฌ ๐š๐ญ ๐ญ๐ก๐ž ๐ฆ๐จ๐ฆ๐ž๐ง๐ญ?Here are some different ways:โฃ
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Taking Progress Pictures๐Ÿคณ๐Ÿพโฃ
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Take your measurements ๐Ÿ“ˆโฃ
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Are you getting stronger in the gym each week? (Progressive overload) ๐Ÿ’ช๐Ÿพ โฃ
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How do your clothes fit? ๐Ÿ‘— โฃ
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Ask your friends ๐Ÿ‘ฏโ€โ™€๏ธโฃ
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Counting Macros ๐ŸŽ ๐Ÿฅ–โฃ
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Have a Food journal ๐Ÿ“”๐Ÿ“๐Ÿฅ‘โฃ
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Do you have more energy than before? โœด๏ธโšก๏ธโฃ
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How do you feel inside and out?๐ŸŒผโฃ
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There are so many weighs to track progress other than the scale! The scale is a good *tool* but not the only determinant โ˜บ๏ธโฃ
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Need advice? Send me a message! ๐Ÿ“ฉ

๐Œ๐€๐‚๐‘๐Ž๐’ ๐Ÿ๐ŸŽ๐Ÿ โฌ‡๏ธโฃ๐—ช๐ก๐š๐ญ ๐š๐ซ๐ž ๐Œ๐š๐œ๐ซ๐จ๐ฌ?โฃ๐‚๐š๐ซ๐›๐ฌ ๐Ÿž โฃCarbohydrates provide the bulk of the energy during exercise as our body convert...
09/09/2020

๐Œ๐€๐‚๐‘๐Ž๐’ ๐Ÿ๐ŸŽ๐Ÿ โฌ‡๏ธโฃ
๐—ช๐ก๐š๐ญ ๐š๐ซ๐ž ๐Œ๐š๐œ๐ซ๐จ๐ฌ?โฃ
๐‚๐š๐ซ๐›๐ฌ ๐Ÿž โฃ
Carbohydrates provide the bulk of the energy during exercise as our body converts glycogen to glucose to fuel us. Once the glycogen stores have been expended (after 90 minutes or so) our bodies start to burn fat for energy. โฃ
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๐๐ซ๐จ๐ญ๐ž๐ข๐ง ๐Ÿ– โฃ
At rest, Protein comes to light as it aids the growth and repair of our muscles. Our muscles tear during exercise so at rest, we need to recover with the help of amino acids (proteins). Eating enough protein will ensure that our muscles recover well, especially in weight wearing exercises.โฃ
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๐…๐š๐ญ๐ฌ ๐Ÿง€ โฃ
As said previously, the body uses Fats as energy once carbohydrate/ glycogen stores have depleted. Dietary fats are also very important to support cellย growth, help protect our organs and to help keep ourย bodies warm! Fats also help our bodiesย absorb someย nutrientsย and produce importantย hormones!โฃ
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๐€๐‹๐‹ ๐“๐‡๐‘๐„๐„ ๐€๐‘๐„ ๐„๐’๐’๐„๐๐“๐ˆ๐€๐‹ ๐…๐Ž๐‘ ๐Ž๐๐“๐ˆ๐Œ๐€๐‹ ๐‡๐„๐€๐‹๐“๐‡. ๐˜๐Ž๐” ๐’๐‡๐Ž๐”๐‹๐ƒ ๐๐„๐•๐„๐‘ ๐‚๐Ž๐Œ๐๐‹๐„๐“๐„๐‹๐˜ ๐‚๐”๐“ ๐Ž๐”๐“ ๐€๐๐˜ ๐Œ๐€๐‚๐‘๐Ž ๐†๐‘๐Ž๐”๐. It may do more harm than goodโ—๏ธโฃ
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โœจAs always, DMs are always open! If this helped then donโ€™t forget to Save and Share!โœจ

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