#carbsandcompounds

[teddygirllifts]

CUT UPDATE Keep running out of time to do these on Monday - soz So weight has not really moved for the past few weeks, so I have slightly increased my deficit and upped steps back up to 14k per day. Feeling fine, still gaining strength which means that I am not seeing zero progress, things are still moving, but clearly at the body fat percentage I am now it is more of a fight with my body - which is fine in the short term. Some of you may relate to this - my body is very efficient at adapting to lower calorie intake, which means that it’s awesome at conserving energy when in a deficit, which means for fat loss that I need to go pretty deep into a deficit at the arse end of a cut otherwise I just plateau. Awesome for survivability, nicht so gut for gettin shredded brahhh So if anyone is struggling to see results, maybe it’s that. OR maybe you haven’t spent long enough building before trying to get lean. For clients who are newer to resistance training I prefer to focus on building a strong foundation first, spending time eating well and building muscle and strength for a good amount of time before trying to cut down. This is always the best option for those who do not have many years of consistent training behind them, as your body will ‘recomp’ a lot and you’ll look insanely different without needing to reduce cals! Anything you guys wanna know about cutting? Lemme know ⬇️ #weightloss #healthylifestyle #fitnessandhealth #girlgains #carbsandcompounds #tattoosleeve #cardiofitness #bodybuilding #fitnessphysique #hourglass #mentalhealth #getthosestepsin #ukfitfam #fitgirl #fitnessmotivation #girlswholift #weightlifting #fitnessjourney #fitnessaddict #girlswithink #weightlossjourney #fitnessgirl #fitfam #lockdown2021 #fitwomen #discoverunder40k #norwich (at Norwich, Norfolk) https://www.instagram.com/p/COva2_qjkoD/?igshid=13xvmkkp0syeu

[doctorguide]

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[srinivasontop]

#carbs #carbsaregood #carbsarefuel #carbsareenergy #carbsandcompounds #simplecarbs #complexcarbs #goodevening #happyevenings #thursdayfeels (at Sweet Home) https://www.instagram.com/p/CTCvQsnp0h_/?utm_medium=tumblr

[gym-x-plus]

Pull day 🥥💪🏽🐌 First lift after a couple days and I couldn’t be happier w how it went!!! Let your body recover and listen to it!!! Enjoy lovers!!! ❤️‍🔥 👾Pull Ups 3x5 👾Deads 3x3-5 👾Stiff Arm Pulldown 4x12 👾Face Pulls 4x15 👾SA Rows 2x6-12 🍇Wearing @paragonfitwear 🌈Use code “SIERRAB” to save $$ in bio #fitness #gym #gymshark #motivation #fitnessmotivation #fit #fitnessjourney #fitnessmodel #motivational #motivated #gymmotivation #gymlife #gymrat #liftingweights #liftingweights #lifting #strength #strengthandconditioning #strengthtraining #carbsandcompounds https://www.instagram.com/p/CSZxMR3DlMp/?utm_medium=tumblr

[teddygirllifts]

CUT UPDATE Hit a new low of 64.1kg today, feeling less fluffy already and hunger levels are good still, I’m not expecting that to last long though 😂 I’ve been really consistent with hitting my cals/macros, step goal, doing my workouts and getting enough sleep every day. Consistency is crucial to getting the best possible results, plus it makes you feel proud of yourself for sticking to something every day no matter what. Half-assing it only leads to half-assed results and sends the message that you don’t really give a crap about yourself or the goals you say you want. No additional cardio, just the 12k steps each day. Reminder that when I list my numbers here I don’t actually care about my scale weight, I’m just using them as a tool to track my fat loss progress. So don’t fixate on my numbers either ❤️. The goal is lean whilst maintaining strength and muscle mass (as much strength as possible without gym access) Start (8th Feb): 66kg Current (15th Feb): 64.1kg V excited to see where I’ll be at the end of this 8 week phase 😬 #gymskark66 #gymsharkwomen #weightloss #getthosestepsin #ukfitfam #fitgirl #fitnessmotivation #girlswholift #weightlifting #fitnessjourney #fitnessaddict #girlswithmuscle #bootybuilding #carbsandcompounds #bodypositivity #bodybuilding #fitnessphysique #hourglass #mentalhealth #gymgirl #weightlossjourney #fitnessgirl #fitfam #lockdown2020 #instafitness #discoverunder40k #norwich (at Norwich, Norfolk) https://www.instagram.com/p/CLUkLYQjipY/?igshid=17c9k7yyeqaa0

[teddygirllifts]

Didn’t get the RDL technique edit finished in time today so that’ll be up tomorrow. In the meantime here’s a shoulder pump 😂 What other technique or educational posts do you want me to do for you? #weightloss #healthylifestyle #fitnessandhealth #girlgains #carbsandcompounds #tattoosleeve #cardiofitness #bodybuilding #fitnessphysique #hourglass #mentalhealth #getthosestepsin #ukfitfam #fitgirl #fitnessmotivation #girlswholift #weightlifting #fitnessjourney #fitnessaddict #girlswithink #weightlossjourney #fitnessgirl #fitfam #lockdown2021 #fitwomen #discoverunder40k #norwich (at Phoenix Gym Norwich) https://www.instagram.com/p/CPGpCzLjDdO/?utm_medium=tumblr

[teddygirllifts]

I had planned to film something for you on the hip hinge and how to get better at it so you can stop having pain in your lower back when you deadlift, rack pull, RDL, bent over row etc But fitting everything in around work, step goals, training, coaching and keeping up with my damn laundry is honestly not easy 😅 and I wanted what I create to be a higher quality than I’d realistically be able to achieve if I smashed it into today’s schedule. So I suppose my thought for the day is get your priority tasks done (for me that’s training, steps, getting my food in 😂 and clients) and then do what you have time for after that and don’t be so hard on yourself if you can’t fit EVERYTHING into a single day. If you haven’t yet, strongly recommend you check out my new YouTube vid PS - coaching spots opening back up soon 👀 keep your eyes peeled #gymskark66 #gymsharkwomen #weightloss #getthosestepsin #ukfitfam #fitgirl #fitnessmotivation #girlswholift #weightlifting #fitnessjourney #fitnessaddict #girlswithmuscle #bootybuilding #carbsandcompounds #bodypositivity #bodybuilding #fitnessphysique #hourglass #mentalhealth #gymgirl #weightlossjourney #fitnessgirl #fitfam #lockdown2020 #instafitness #discoverunder40k #norwich (at Norwich, Norfolk) https://www.instagram.com/p/CLZta_njgmw/?igshid=14pxgrdozggqb

[teddygirllifts]

DON’T MISS OUT! I’m looking for 5 women who are ready to love their damn bodies, love their damn food, get strong, build muscle, and lose some body fat 👏🏻 If you’re sick of bullshit circuit “workouts”, cardio, and starving yourself to look good, this is LITERALLY for you. Tried the fads, yo-yoing, expensive-ass supplements, meal plans and PDF programs from random influencers and none of it worked? Or maybe it did work but you lost the results as soon as you stopped? Yeah. GIRL, I GOTCHU. Comment ME below if you want the deets. No time-wasters - people committed to showing up for themselves only please 👏🏻 #weightloss #healthylifestyle #fitnessandhealth #girlgains #carbsandcompounds #tattoosleeve #cardiofitness #bodybuilding #fitnessphysique #hourglass #mentalhealth #getthosestepsin #ukfitfam #fitgirl #fitnessmotivation #girlswholift #weightlifting #fitnessjourney #fitnessaddict #girlswithink #weightlossjourney #fitnessgirl #fitfam #lockdown2021 #fitwomen #discoverunder40k #norwich (at Norwich, Norfolk) https://www.instagram.com/p/CNFyJ7Ujp3O/?igshid=j9oqu6rhwzed

[teddygirllifts]

To all my girls and guys who are strugglebussing with their fitness journey right now... Focus on putting one foot in front of the other, rather than on the miles ahead of you, or even the destination. It gets overwhelming when we are focused on what the scale says every morning or what our waist and hip measurements are doing or how far we feel from our goal. My best advice is to focus on what you need to do right now, today, and get that DONE. Because that feels manageable. It isn’t overwhelming. And through taking everyday at a time, and focusing on what you gotta do that day rather than stressing about how long it’ll take to get to your goal or freaking out about the scale, you will be much more consistent, less stressed, you’ll start to enjoy the process of winning each day, feel more and more proud of yourself, and before you know it you will have reached your goal. If I were so focused on reaching the end goal ASAP and not on enjoying the process of getting there and being consistent, there’s no way I’d be as close to getting my front split as I am right now. I’d have given up ages ago, frustrated, thinking I wasn’t making progress coz it wasn’t always noticeable day to day. But between day one and day 95, there’s a big difference. And I’d have never got there if I’d given up or done it sporadically during that time. What I’m saying here is, don’t fixate on the end goal. Focus on the process, and collecting those small wins, and TRUST me, magic will happen. #weightloss #healthylifestyle #fitnessandhealth #girlgains #carbsandcompounds #tattoosleeve #cardiofitness #bodybuilding #fitnessphysique #hourglass #mentalhealth #getthosestepsin #ukfitfam #fitgirl #fitnessmotivation #girlswholift #weightlifting #fitnessjourney #fitnessaddict #girlswithink #weightlossjourney #fitnessgirl #fitfam #lockdown2021 #fitwomen #discoverunder40k #norwich (at Norwich, Norfolk) https://www.instagram.com/p/CLM0-EYDsey/?igshid=etamgaceet7d

[teddygirllifts]

To you guys I must look like this obsessed gym douche who thinks that working out is the only thing that matters lol Well I’m definitely not, there are many facets to Nikki the gym douche. Par exemple: • I fricking love nerdy stuff. Particularly in the fantasy vein. Books, movies, tv series, VIDEO GAYMESSS • Kinda a huge fangirl of Pokemon. Y’all may have noticed the growing Pokemon themed tatt on my leggo hehhh • I love music, particularly metal, punk, hardcore, 80s HAIR MEHTULL, 40s WWII tracks and 50s rock n roll, rockabilly (duh) and fantasy score music from video games and Two Steps From Hell because HELLO they are epic. Guilty pleasures are EDM, 90s music that I grew up with and gangsta rap that I am way too white for • I like dancing - I did line dancing for years and years and I love lindy hop too but can’t do that atm coz Coronaaa • I’m pretty good at drawing but I don’t really do any these days because I don’t have the time for it which makes me sad • I love my vintage pin up rockabilly style and if I could I would literally dress like that all the time but no one makes pin up gymwear yet *le sigh* also not really much point when i’m at home all the time hahaha • I enjoy memes and watching Vine compilations probably a bit too much • I literally ALWAYS make a fricking mess when I eat. Why am I like this • Massive chocoholic. It’s a problem • I suck at mornings. Like. So bad. Do we share any of these interests/traits? Tell meh! #girlgains #carbsandcompounds #tattoosleeve #bodybuilding #fitnessphysique #hourglass #ukfitfam #fitgirl #fitnessmotivation #girlswholift #weightlifting #girlswhoflex #fitnessaddict #girlswithink #gamergirl #fitnessgirl #nerdswholift #nerdygirl #fitwomen #discoverunder40k #norwich (at Norwich, Norfolk) https://www.instagram.com/p/CQrC8eYDT9P/?utm_medium=tumblr

[teddygirllifts]

Contrary to popular belief I am not always motivated. I regularly have a mental workload and a jam-packed schedule and shit just not going to plan. If I let stuff like this affect my decisions to be productive and hit my goals for the day I would never get anything done because this kind of crap happens allll theeee tiiiiimeeee. In fact I am rarely motivated. I push myself to get to the gym and get my workouts done because I know it’s good for me (mentally and physically), because I do enjoy lifting heavy shit and being stronger than the majority of men (girls can I get an AMEN?!) and because I know what I’m trying to achieve can’t be achieved by skipping workouts and sitting on the couch eating like an asshole. What you need to work on is discipline. Keep your end goal in mind and refuse to give that up. But even better than that, is to keep your promise to yourself. Sometimes the end goal feels so far away it might not help you push through when you’re not feeling it. What I advise my clients to do, and what I practice myself is to focus on collecting the small, daily wins. That means hitting my step goal, completing my workout, hitting my macros, prioritising sleep. Ticking those off every day very quickly will have you determined not to break your winning streak, and before you know it, you’re seeing changes in your strength, your form, your body composition, your energy levels, mindset, EVERYTHING. Motivation is great but we can’t rely on it. We have to rely on ourselves and PUSH THROUGH the hard times. The bonus is that doing so will make you one tough mofo. I’m about it. So Monday might be the day of the week that you find easiest to get your workout done. That’s awesome. But if you’re reading this and you were thinking about skipping it today coz it’s Friday and YoLo - Nikki says GET YOUR BUTT TO THE GYM! (or to that corner of your house where you do your home workouts - yep, i’m talking to you guys too!) Don’t give up on yourself. LETS GO. #girlgains #carbsandcompounds #fitnessphysique #hourglass #getthosestepsin #fitgirl #fitnessmotivation #girlswholift #weightlifting #girlswithink #discoverunder40k #norwich (at Norwich, Norfolk) https://www.instagram.com/p/CPbUWT8j_aL/?utm_medium=tumblr

[teddygirllifts]

CUT UPDATE: Double or nothing I have two weeks left before I end my cutting phase, and, frustratingly, my weight is still hovering around the 59.2kg mark. What is progressing, however, is my strength. At the start of this second 8-week cutting block, the gyms finally opened back up here, and I have been building back my strength consistently week on week throughout this block so far, so while my weight may not have really moved, the fact that my progress in my workouts is still moving well, tells me that I am not plateaued. Saying that, since it’s the final two weeks now, I intend to put everything into it in terms of effort in the gym, steps, nutrition, sleep, and stress management. Yep, those last two are important too. So here’s the plan for the next couple weeks: Cals: 100 kcal less than previous few weeks Workouts: Still 5x week strength/hypertrophy focus Steps: 14k minimum per day Additional cardio: LISS for 30 mins 3x week (to keep energy expenditure up a little higher) Sleep: 8 hrs per night min. Stress: don’t. Fat loss phases look different for everyone, the key is finding something that you can most easily adhere to, and putting the effort in. Going through the motions and half assing things, cutting corners etc will not yield the results that maximal effort will. That’s not to say that you have to make yourself sick during workouts or whatever, no, that’s not what I mean. But pushing yourself vs coasting will give a very different outcome, whether you’re cutting, building, maintaining, whatever. Any questions on my cut or anything else, drop em here #weightloss #healthylifestyle #fitnessandhealth #girlgains #carbsandcompounds #tattoosleeve #cardiofitness #bodybuilding #fitnessphysique #hourglass #mentalhealth #getthosestepsin #ukfitfam #fitgirl #fitnessmotivation #girlswholift #weightlifting #fitnessjourney #fitnessaddict #girlswithink #weightlossjourney #fitnessgirl #fitfam #summershredding #fitwomen #discoverunder40k #norwich (at Norwich, Norfolk) https://www.instagram.com/p/CPQ2yjlDY3U/?utm_medium=tumblr

[teddygirllifts]

Heavy lower body day = 6am low bar squats and conventional deadlifts. Low bar squats are a little rusty and need some work on technique so I’m gonna be backing off weight to focus on that. I continue to be flabbergasted by the way that people constantly want to do weird ass exercises and hybrids with ridiculously high volume instead of focusing on the basics. Equally flabbergasting is the prevalence of not following a program and repeating the same movements over and over in favour of just doing whatever you feel like or ‘switching it up’ every week or 2 (or 4). These are not the best ways to achieve results. Get a program. Get a coach. Stick to a plan. Maximise recovery. See the results. #gymskark66 #gymsharkwomen #weightloss #getthosestepsin #ukfitfam #fitgirl #fitnessmotivation #girlswholift #weightlifting #fitnessjourney #fitnessaddict #girlswithmuscle #bootybuilding #carbsandcompounds #bodypositivity #bodybuilding #fitnessphysique #hourglass #mentalhealth #gymgirl #weightlossjourney #fitnessgirl #fitfam #lockdown2020 #instafitness #discoverunder40k #norwich (at Phoenix Gym Norwich) https://www.instagram.com/p/CO-4RKJDfqz/?igshid=ruj39mwdbwvo

[teddygirllifts]

CUT UPDATE Weight is going up and down but I feel like I’m slowly seeing more definition coming through. Being that I was ill last week I wasn’t able to be my usual super consistent self with steps and I missed one of my 5 workouts, but new week, and feeling better, so back on it with collecting those daily wins and smashing the consistency 💪🏻 As far as hunger goes I’m still pretty much fine, cravings are fine, just have to make sure I don’t leave it toooo long between meals and I’m all good. Been going to the gym first thing in the morning which is hard but also really good for being productive so highly recommend, less chance to talk yourself out of it 😂 Gotta remember weight isn’t the only indicator of progress when you’re in a fat loss phase. Take pictures! Start weight from first cut phase (Feb 8th): 66kg Current weight: 59.2kg PS bonus flex vid at the end (I’m not a competitive bikini pro or anything so I do not know what I’m doing with posing lmao) #weightloss #healthylifestyle #fitnessandhealth #girlgains #carbsandcompounds #tattoosleeve #cardiofitness #bodybuilding #fitnessphysique #hourglass #mentalhealth #getthosestepsin #ukfitfam #fitgirl #fitnessmotivation #girlswholift #weightlifting #fitnessjourney #fitnessaddict #girlswithink #weightlossjourney #fitnessgirl #fitfam #lockdown2021 #fitwomen #discoverunder40k #norwich (at Norwich, Norfolk) https://www.instagram.com/p/COdYp2QDVw5/?igshid=15303monfv0lj

[teddygirllifts]

Finally posting this week’s cut update. Feeling bloated and not very lean tbh - first shark week since deciding to stop taking the pill after 16 years and yeah much water retention and cravings for chocolate! Still hitting my macros every day (no excuses) getting 5 strength workouts per week and 12k steps per day to keep my activity levels up. Weight has been up and literally the same every day for the past week - a lot of people freak out or give up when this happens, but keep following the program, daily nutrition etc and it will work. Progress is never linear, no matter what you’re trying to progress towards, fat loss is no different. Sometimes you go up, sometimes you stay the same, sometimes you go down on the scale. That doesn’t mean it’s not working. TRUST. Start weight week 1: 59.9kg Current weight week 2: 60.3kg #gymskark66 #gymsharkwomen #weightloss #getthosestepsin #ukfitfam #fitgirl #fitnessmotivation #girlswholift #weightlifting #fitnessjourney #fitnessaddict #girlswithmuscle #bootybuilding #carbsandcompounds #bodypositivity #bodybuilding #fitnessphysique #hourglass #mentalhealth #gymgirl #weightlossjourney #fitnessgirl #fitfam #lockdown2020 #instafitness #discoverunder40k #norwich (at Norwich, Norfolk) https://www.instagram.com/p/CN7DoE8DB3Z/?igshid=4kb6alewhf8x

[teddygirllifts]

Not for men, for me. Will get back to the workouts and form content I know you guys like ASAP, just gotta get on top of my work first ✌🏻 #weightloss #healthylifestyle #fitnessandhealth #girlgains #carbsandcompounds #tattoosleeve #cardiofitness #bodybuilding #fitnessphysique #hourglass #mentalhealth #getthosestepsin #ukfitfam #fitgirl #fitnessmotivation #girlswholift #weightlifting #fitnessjourney #fitnessaddict #girlswithink #weightlossjourney #fitnessgirl #fitfam #lockdown2021 #fitwomen #discoverunder40k #norwich (at Norwich, Norfolk) https://www.instagram.com/p/CNsVhEljhfZ/?igshid=1ia31hwfbw5jj