butterfield.jacob

Jacob Butterfield

🏋🏼‍♀️ I have passion for life, BB'ing, food & helping people.
IFBB Men's Physique
FB - Jacob Butterfield
YT - JB Fitnessonline 🏻

Loading...
First selfie in my own home? 😅 Looking forward to 2018. But first a few more beverages for good measure. 🤙🏻
.
I’m not a fan of New Years resolutions but as 2018 closes in I thought I’d share what I’m taking into it from ‘17.
.
Friday night I spent more £ than what I would’ve liked & probably danced like a dick head... But I had a good time & can probably count on one hand the amount of times I’ll do it again next year...
.
1 night off every now and again won’t hurt.
.
Enjoying the journey is important.
.
100 1 nights off however probably will. Don’t be f***ing stupid. 😂
.
Putting yourself before anyone else is often logical. You can’t take care of others if you don’t take care of yourself first.
.
Ask me at the end of ‘16 what I expected now looking like; at least an eighth trophy in international amateur bodybuilding. 🏆
.
🏠 A house & a mortgage? Nope. 🤷🏼‍♂️
.
Set goals, not expectations + Feel like I’m 23 going on 40.
.
Actions required to achieve a goal may often be scary or daunting...
.
I started a YouTube channel but was nervous/anxious about speaking to the camera in public and what people may have thought.
.
They’ll always stay that way (scary) if you simply don’t do them & you shouldn’t aim to please everyone.
.
+ take home No.2 - Life gets stressful when you start to get shit done, but It gets even more stressful when you don’t do shit... Do shit, take some action.
.
I’ve spent 8 years training with a large emphasis on my ‘image’ & 2 years thinking I wanted to be a professional bodybuilder. Turns out I just want to have a positive impact on others. Helping people feels good!
.
Relationships mean more to me than materialism. Abs aren’t really all they’re cracked up to be. 🤷🏼‍♂️
.
I think I’m too busy for a woman, I’ll settle for a French Bulldog...
.
Spent £400+ last week for my first ‘home essentials’ shop & didn’t even manage to cover a 10th of what I need. 🤦🏼‍♂️
.
Bulldogs being £1k+, will probs have to wait; seems running a house will prove more expensive than I thought.
.
Take home - Perspective & clarity are important.
.
2017, with too many people & experiences to thank, you’ve been unexpectedly very good.
.
#MerryXmas

First selfie in my own home? Looking forward to 2018. But first a few more beverages for good measure. 🤙🏻 . I’m not a fan of New Years resolutions but as 2018 closes in I thought I’d share what I’m taking into it from ‘17. . Friday night I spent more £ than what I would’ve liked & probably danced like a dick head... But I had a good time & can probably count on one hand the amount of times I’ll do it again next year... . 1 night off every now and again won’t hurt. . Enjoying the journey is important. . 100 1 nights off however probably will. Don’t be f***ing stupid. . Putting yourself before anyone else is often logical. You can’t take care of others if you don’t take care of yourself first. . Ask me at the end of ‘16 what I expected now looking like; at least an eighth trophy in international amateur bodybuilding. . A house & a mortgage? Nope. 🤷🏼‍♂️ . Set goals, not expectations + Feel like I’m 23 going on 40. . Actions required to achieve a goal may often be scary or daunting... . I started a YouTube channel but was nervous/anxious about speaking to the camera in public and what people may have thought. . They’ll always stay that way (scary) if you simply don’t do them & you shouldn’t aim to please everyone. . + take home No.2 - Life gets stressful when you start to get shit done, but It gets even more stressful when you don’t do shit... Do shit, take some action. . I’ve spent 8 years training with a large emphasis on my ‘image’ & 2 years thinking I wanted to be a professional bodybuilder. Turns out I just want to have a positive impact on others. Helping people feels good! . Relationships mean more to me than materialism. Abs aren’t really all they’re cracked up to be. 🤷🏼‍♂️ . I think I’m too busy for a woman, I’ll settle for a French Bulldog... . Spent £400+ last week for my first ‘home essentials’ shop & didn’t even manage to cover a 10th of what I need. 🤦🏼‍♂️ . Bulldogs being £1k+, will probs have to wait; seems running a house will prove more expensive than I thought. . Take home - Perspective & clarity are important. . 2017, with too many people & experiences to thank, you’ve been unexpectedly very good. . #MerryXmas - 26 days ago

114 Likes
13 Comments
0
In 8 weeks time with a family of 4 to care for, busy work commitments and the gym not being at the forefront of your priorities what’s really achievable?
.
@peterblackshaw was the winner of my ‘8 week peak’ transformation challenge and shows a prime example of what is. 🤙🏻
.
No diet provided.
.
No 1-1 tuition.
.
Education & a strong support network were amongst my main intentions behind the challenge. Give someone an effective ‘plan’ & should they follow it, you’ll likely see a result. Provide someone with the tools to make their own and educate themselves ‘why’ they’re doing it, you’ll see much more. The missing link was only in application and Pete definitely didn’t let himself down. 💪🏻
.
Here’s what he had to say upon finishing:
“I have gained so much through out this process. My mind set has changed completely regarding fitness and nutrition. I have become a lot more focused and driven, within the gym and outside of the gym. I have made positive changes to myself physically and mentally by being part of this process. i have learnt how to manage my calorie intake and routine and how to make informed decisions about food to keep a balanced lifestyle that promotes fitness and fulfils my goals.”
.
The future is bright. And I’m glad I can continue to be a part of facilitating that. 👏🏻
.
#Fitness #Fulfilment #Transformation #Lifestyle #Healthyeating #Fatloss #Weightloss #Diet #Gym #Training #Physique #Bodybuilding

In 8 weeks time with a family of 4 to care for, busy work commitments and the gym not being at the forefront of your priorities what’s really achievable? . @peterblackshaw was the winner of my ‘8 week peak’ transformation challenge and shows a prime example of what is. 🤙🏻 . No diet provided. . No 1-1 tuition. . Education & a strong support network were amongst my main intentions behind the challenge. Give someone an effective ‘plan’ & should they follow it, you’ll likely see a result. Provide someone with the tools to make their own and educate themselves ‘why’ they’re doing it, you’ll see much more. The missing link was only in application and Pete definitely didn’t let himself down. 🏻 . Here’s what he had to say upon finishing: “I have gained so much through out this process. My mind set has changed completely regarding fitness and nutrition. I have become a lot more focused and driven, within the gym and outside of the gym. I have made positive changes to myself physically and mentally by being part of this process. i have learnt how to manage my calorie intake and routine and how to make informed decisions about food to keep a balanced lifestyle that promotes fitness and fulfils my goals.” . The future is bright. And I’m glad I can continue to be a part of facilitating that. 🏻 . #Fitness #Fulfilment #Transformation #Lifestyle #Healthyeating #Fatloss #Weightloss #Diet #Gym #Training #Physique #Bodybuilding - 1 month ago

32 Likes
1 Comments
0
Loading...
Learn how to train muscles, get comfortable eating lots of food, focus on getting consistently stronger. 🤷🏼‍♂️
.
Proud coach, just over 4 months working together and she still tells me every week that she’s not yet where she wants to be. 👏🏻
.
Go enjoy Christmas 🎄@kristianna_lea_plant and let’s see what 2018 brings. 🤙🏻
.
#Transformation #Coach #Training #Fatloss #Weightloss #Diet #Nutrition #Girlswholift #Gym #Motivation #Healthyeating #Lifestyle

Learn how to train muscles, get comfortable eating lots of food, focus on getting consistently stronger. 🤷🏼‍♂️ . Proud coach, just over 4 months working together and she still tells me every week that she’s not yet where she wants to be. 🏻 . Go enjoy Christmas @kristianna_lea_plant and let’s see what 2018 brings. 🤙🏻 . #Transformation #Coach #Training #Fatloss #Weightloss #Diet #Nutrition #Girlswholift #Gym #Motivation #Healthyeating #Lifestyle - 1 month ago

86 Likes
0 Comments
0
Time to grow up a little bit more... I’m calling it an early Xmas present. 🎉🏠 #FirstHome #MovingDay #NewBeginnings

Time to grow up a little bit more... I’m calling it an early Xmas present. #FirstHome #MovingDay #NewBeginnings - 1 month ago

95 Likes
3 Comments
0
In 2 weeks Reece has made some significant changes to his health & physique.
.
Hopefully, sharing some of the steps I’ve implemented into his new routine may help you with some common problems I think can often be seen with programming. After thorough assessment it was clear for me to see that more wasn’t going to be better.
.
👉🏻 6x Training days per week including the odd cardio session
👉🏻 A typical bro split; Single muscle group training days - chest day, back day, arms etc.
👉🏻 Workouts in excess of 20-25 working sets
👉🏻 Eating ‘healthy’.
.
Along with Reece’s highly active job this wasn’t an ideal environment for recovery & a little inflammation is a common problem.
.
Here’s what we’ve done to combat those issues:
👉🏻 Immediately Implemented 3 rest days per week and removed any cardio
👉🏻 Switched to an Upper/Lower split and reduced intra-session muscle group volume
👉🏻 Increased food intake and started to prioritise a more specific calorie/macronutrient intake to support his level of activity
👉🏻Prioritised most of our carbohydrates around the workout window & notably introduced a significantly higher amount of fats than what were being consumed before.
.
Eating ‘healthy’ is a common problem, most of us know how to make the right choices with food which is a great initial stepping stone for better health but if we’re looking to improve our body composition we need to have an accurate awareness of the adequate amounts of Calories, Pro’s, Cho’s & Fats we require to support our activity & goal. Alongside that, some other basic variables to consider that will help; adequate rest, sleep & water intake. We don’t recover when we’re training.
.
Our goal long term is to reduce BF whilst building a little tissue and re implement more conditioning work further down the line to support his MMA training which he’s hoping to get back to shortly whilst we initially focus on continuing to increase food intake to support that & managing a few shoulder issues.
.
Looking forward to the rest of the journey. 🤙🏻
.
If you’d like some advice on your own, don’t hesitate to drop me a message. 📩
.
#Bodybuilding #Fatloss #Transformation #Diet #Healthyeating #Lifestyle #Fitness #Nutrition

In 2 weeks Reece has made some significant changes to his health & physique. . Hopefully, sharing some of the steps I’ve implemented into his new routine may help you with some common problems I think can often be seen with programming. After thorough assessment it was clear for me to see that more wasn’t going to be better. . 🏻 6x Training days per week including the odd cardio session 🏻 A typical bro split; Single muscle group training days - chest day, back day, arms etc. 🏻 Workouts in excess of 20-25 working sets 🏻 Eating ‘healthy’. . Along with Reece’s highly active job this wasn’t an ideal environment for recovery & a little inflammation is a common problem. . Here’s what we’ve done to combat those issues: 🏻 Immediately Implemented 3 rest days per week and removed any cardio 🏻 Switched to an Upper/Lower split and reduced intra-session muscle group volume 🏻 Increased food intake and started to prioritise a more specific calorie/macronutrient intake to support his level of activity 🏻Prioritised most of our carbohydrates around the workout window & notably introduced a significantly higher amount of fats than what were being consumed before. . Eating ‘healthy’ is a common problem, most of us know how to make the right choices with food which is a great initial stepping stone for better health but if we’re looking to improve our body composition we need to have an accurate awareness of the adequate amounts of Calories, Pro’s, Cho’s & Fats we require to support our activity & goal. Alongside that, some other basic variables to consider that will help; adequate rest, sleep & water intake. We don’t recover when we’re training. . Our goal long term is to reduce BF whilst building a little tissue and re implement more conditioning work further down the line to support his MMA training which he’s hoping to get back to shortly whilst we initially focus on continuing to increase food intake to support that & managing a few shoulder issues. . Looking forward to the rest of the journey. 🤙🏻 . If you’d like some advice on your own, don’t hesitate to drop me a message. . #Bodybuilding #Fatloss #Transformation #Diet #Healthyeating #Lifestyle #Fitness #Nutrition - 1 month ago

47 Likes
4 Comments
0
I journaled on my way up Ben & I thought you guys could maybe take something from it. If fat loss, or any H&F related goal will be with you come Jan, I thought a few things I wrote could be put into perspective to help;
.
1. 12:15pm, I had my first break, regaining momentum was hard. Just like life you’ll hit sticking points, that’s fine, everyone needs a break, the key is having the determination to not give up.
.
2. At times where the gradient wasn’t as steep, I opted to slow down.
.
Suggestive of my nature? Conservative for the times where energy would be needed more? Just like in the onset of a fat loss phase, it’s easy to work our hardest when motivation is high, maybe being conservative & appreciating the distance we have to go serves us better long term?
.
Better chance of acknowledging how far you’ve come along the way too.
.
3. I climbed it with 2 random people. Initially I thought I would definitely need their direct assistance at some point. I soon came to realise it was simply their presence that was the biggest help.
.
Simply knowing I had their support, and knowing their own success was potentially reliant on me was what kept me going in times I would’ve potentially quit on my own.
.
Anything you do likely won’t be efficiently achieved without the help of others, do you have the right support?
.
4. At 1:30pm we encountered a lady who had turned back, those I was with immediately asked how long to the top? I asked why she’d turned back?
.
Id say there are 2 types of people, those who are focused on the finish, & those who are focused on the now, along with being more concerned over seeking the potential obstacles ahead & more importantly the answers to figure how they can be overcome. Which are you? What’s prevented you in the past?
.
5. I hate losing. Before starting I told myself ‘it’s not about getting to the top’ - I have ZERO interest in mountain climbing...
.
I did however, have a constant reminder that my intentions were to provide value to others; raise awareness for charitable causes & show that we likely set our own limitations, not our surroundings.
.
What’s your why? Don’t just think ‘to lose fat’? Who will benefit?
.
#NewYear

I journaled on my way up Ben & I thought you guys could maybe take something from it. If fat loss, or any H&F related goal will be with you come Jan, I thought a few things I wrote could be put into perspective to help; . 1. 12:15pm, I had my first break, regaining momentum was hard. Just like life you’ll hit sticking points, that’s fine, everyone needs a break, the key is having the determination to not give up. . 2. At times where the gradient wasn’t as steep, I opted to slow down. . Suggestive of my nature? Conservative for the times where energy would be needed more? Just like in the onset of a fat loss phase, it’s easy to work our hardest when motivation is high, maybe being conservative & appreciating the distance we have to go serves us better long term? . Better chance of acknowledging how far you’ve come along the way too. . 3. I climbed it with 2 random people. Initially I thought I would definitely need their direct assistance at some point. I soon came to realise it was simply their presence that was the biggest help. . Simply knowing I had their support, and knowing their own success was potentially reliant on me was what kept me going in times I would’ve potentially quit on my own. . Anything you do likely won’t be efficiently achieved without the help of others, do you have the right support? . 4. At 1:30pm we encountered a lady who had turned back, those I was with immediately asked how long to the top? I asked why she’d turned back? . Id say there are 2 types of people, those who are focused on the finish, & those who are focused on the now, along with being more concerned over seeking the potential obstacles ahead & more importantly the answers to figure how they can be overcome. Which are you? What’s prevented you in the past? . 5. I hate losing. Before starting I told myself ‘it’s not about getting to the top’ - I have ZERO interest in mountain climbing... . I did however, have a constant reminder that my intentions were to provide value to others; raise awareness for charitable causes & show that we likely set our own limitations, not our surroundings. . What’s your why? Don’t just think ‘to lose fat’? Who will benefit? . #NewYear - 2 months ago

24 Likes
1 Comments
0
Tallest mountain in the UK - completed it.
.
Ben Nevis ✅  took 7 hours in total.
.
Would love to tell you the view from the top was so much more satisfying than the bottom as I’m sure it is, but there wasn’t one for any further than 100 yards... ⛄️ .
Temp was ‘- too cold to even move those thumbs for the bloody picture.’ One of the toughest things I’ve done.
.
Suppose you could call it a trial run for the main event in 2 weeks time alongside the end of my 8 week peak transformation challenge and fund raising scheme ahead of Christmas, £685/£1000 raised so far. 6.5 hours driving, 7 hours climbing, now shortly another 6.5 back.
.
Great day, great achievement, great cause. 💪🏻
.
#Challengeyourself #BenNevis #Addvalue #Transformation #Bodybuilding

Tallest mountain in the UK - completed it. . Ben Nevis took 7 hours in total. . Would love to tell you the view from the top was so much more satisfying than the bottom as I’m sure it is, but there wasn’t one for any further than 100 yards... ️ . Temp was ‘- too cold to even move those thumbs for the bloody picture.’ One of the toughest things I’ve done. . Suppose you could call it a trial run for the main event in 2 weeks time alongside the end of my 8 week peak transformation challenge and fund raising scheme ahead of Christmas, £685/£1000 raised so far. 6.5 hours driving, 7 hours climbing, now shortly another 6.5 back. . Great day, great achievement, great cause. 🏻 . #Challengeyourself #BenNevis #Addvalue #Transformation #Bodybuilding - 2 months ago

134 Likes
12 Comments
0
1. Remember that fat can always be lost.
.
2. Remember that muscle can always be built.
.
Don't think we'll ever say we're satisfied but that's one thing that definitely keeps us going.
.
Can't wait to move into my new home now and start working a little more but prioritising a little less. 🏡
.
#Flexfriday

1. Remember that fat can always be lost. . 2. Remember that muscle can always be built. . Don't think we'll ever say we're satisfied but that's one thing that definitely keeps us going. . Can't wait to move into my new home now and start working a little more but prioritising a little less. . #Flexfriday - 2 months ago

782 Likes
10 Comments
0
IT'S NOT ALWAYS A GOOD SIGN... 👇🏻
.
Don't mistake the feeling of 'aching' for progress when in actual fact it could be promoting the direct opposite - regress 😤
.
There are a few things we know are common knowledge:
.
Recovery is heavily facilitated by:
.
1️⃣ Adequate nutrition
2️⃣ Adequate rest
.
Let's associate the phrase with the common goal of 'bulking' - I.e. gaining muscle tissue, there are a few things we can accurately monitor to asses whether in actual fact these side effects we see as a result of a training session are a positive as a result of our programming:
.
1️⃣ Are our lifts increasing?
.
2️⃣ Is it in fact lasting NO LONGER than 48 hours (unless a new routine is being carried out in which case a change in stimulus to to the muscle may promote a 'new ache')
.
3️⃣ Is the scale and our image and measurements changing correlative to the goal?
.
If not maybe it's a sign our programming needs to change and we're a proponent of either doing too much and/or not fuelling adequately to support our goals ⛽️
.
Productive doesn't always mean pain - #AllthePainNoGain 🤦🏼‍♂️

IT'S NOT ALWAYS A GOOD SIGN... 🏻 . Don't mistake the feeling of 'aching' for progress when in actual fact it could be promoting the direct opposite - regress . There are a few things we know are common knowledge: . Recovery is heavily facilitated by: . 1️⃣ Adequate nutrition 2️⃣ Adequate rest . Let's associate the phrase with the common goal of 'bulking' - I.e. gaining muscle tissue, there are a few things we can accurately monitor to asses whether in actual fact these side effects we see as a result of a training session are a positive as a result of our programming: . 1️⃣ Are our lifts increasing? . 2️⃣ Is it in fact lasting NO LONGER than 48 hours (unless a new routine is being carried out in which case a change in stimulus to to the muscle may promote a 'new ache') . 3️⃣ Is the scale and our image and measurements changing correlative to the goal? . If not maybe it's a sign our programming needs to change and we're a proponent of either doing too much and/or not fuelling adequately to support our goals ️ . Productive doesn't always mean pain - #AllthePainNoGain 🤦🏼‍♂️ - 2 months ago

79 Likes
11 Comments
0
The best thing about this for me was seeing Dale walk in the gym yesterday with a smile on his face alongside his final coaching review sent to me stating some of the things that he'd learnt so far, 2 of those being; 'I don't have to be a robot' & 'my food & training plans aren't just temporary, they're a permanent lifestyle change' 🤙🏻
.
It's quite a sad affairs leaving someone a little more to their own devices to further their progress after building a good rapport between coach & client but it's also pleasing to know I've been able to provide some of the tools required to ensure that can continue to happen and that the noticeable difference isn't just physical.
.
12 weeks apart & a wardrobe that's no longer any good he tells me 🤦🏼‍♂️ but also 6 inches from his waist and new found confidence & strength inside & out of the gym. 👍🏻
.
Not to take away from the hard work & application to a change in habits by Dale, but all in all, dieting shouldn't restrict your life, more so the opposite. 🏋🏼‍♀️
.
#Lifestyle

The best thing about this for me was seeing Dale walk in the gym yesterday with a smile on his face alongside his final coaching review sent to me stating some of the things that he'd learnt so far, 2 of those being; 'I don't have to be a robot' & 'my food & training plans aren't just temporary, they're a permanent lifestyle change' 🤙🏻 . It's quite a sad affairs leaving someone a little more to their own devices to further their progress after building a good rapport between coach & client but it's also pleasing to know I've been able to provide some of the tools required to ensure that can continue to happen and that the noticeable difference isn't just physical. . 12 weeks apart & a wardrobe that's no longer any good he tells me 🤦🏼‍♂️ but also 6 inches from his waist and new found confidence & strength inside & out of the gym. 🏻 . Not to take away from the hard work & application to a change in habits by Dale, but all in all, dieting shouldn't restrict your life, more so the opposite. 🏋🏼‍♀️ . #Lifestyle - 2 months ago

60 Likes
2 Comments
0
There are a few things we need to consider if we are to achieve muscular 'hypertrophy' (an increase in muscular size) and one of them quite logically being to be able to 'connect' with the muscle, you need to be able to 'feel' what you're working. Partial toward the reason I often reiterate to clients whilst working - 'chest up', 'lower abs', 'shoulders down'... When we become unstable we lose a considerable amount of tension in the target muscle and therefore a significant 'connection' 👎🏻
.
Or, if your biomechanics represent those of a complete structural mess, add some tapping in there too & do stuff unilateral 🤦🏼‍♂️🙃
.
👆🏻 The only chest move I'm currently able to efficiently perform, but it all makes up for a better #Comeback
.
#Playthelonggame

There are a few things we need to consider if we are to achieve muscular 'hypertrophy' (an increase in muscular size) and one of them quite logically being to be able to 'connect' with the muscle, you need to be able to 'feel' what you're working. Partial toward the reason I often reiterate to clients whilst working - 'chest up', 'lower abs', 'shoulders down'... When we become unstable we lose a considerable amount of tension in the target muscle and therefore a significant 'connection' 🏻 . Or, if your biomechanics represent those of a complete structural mess, add some tapping in there too & do stuff unilateral 🤦🏼‍♂️🙃 . 🏻 The only chest move I'm currently able to efficiently perform, but it all makes up for a better #Comeback . #Playthelonggame - 2 months ago

70 Likes
2 Comments
0
Don't be so focused on uncontrollable factors that you unnecessarily limit your progression.
.
If we understand what actually attributes our 'metabolic rate' 🏃🏼 we can easily come to terms with the fact that it's in fact in OUR HANDS to change that.
.
'I couldn't eat as much as you and not put on weight' - aside from the fact we often have poor awareness towards the amount of calories that are actually in foods meaning although a large meal may look to be non-correlative to weight loss it is in fact due to its calorie contents.
.
🔥 If you expend more - you need more.
.
Knowing that it's the rate at which our body converts calories to be used as energy.
.
It is in fact very correlative to our TDEE (Total Daily Energy Expenditure)
.
Which you/we have control over, so in fact, we are the problem, not our 'slow metabolism'
.
🏃🏼 NEAT (Non-Exercise Activity Thermogenisis)
.
How many calories do you utilise for daily tasks? Walking? Cleaning? What's your job?
.
TEA - Thermic effect of activity
.
🏋🏼‍♀️ How hard are you training? How often? How effective?
.
TEF - Thermic effect of food
.
🥘 Food digestion is a process that requires energy to do so. How much are you eating? Is it enough to fuel your training?
.
Sure the other factors seen in the image play a small role, but more importantly they're not controllable. The reason you have a 'slow metabolism' is because you simply don't move enough or work hard enough...
.
#Metabolism #HardWork

Don't be so focused on uncontrollable factors that you unnecessarily limit your progression. . If we understand what actually attributes our 'metabolic rate' 🏼 we can easily come to terms with the fact that it's in fact in OUR HANDS to change that. . 'I couldn't eat as much as you and not put on weight' - aside from the fact we often have poor awareness towards the amount of calories that are actually in foods meaning although a large meal may look to be non-correlative to weight loss it is in fact due to its calorie contents. . If you expend more - you need more. . Knowing that it's the rate at which our body converts calories to be used as energy. . It is in fact very correlative to our TDEE (Total Daily Energy Expenditure) . Which you/we have control over, so in fact, we are the problem, not our 'slow metabolism' . 🏼 NEAT (Non-Exercise Activity Thermogenisis) . How many calories do you utilise for daily tasks? Walking? Cleaning? What's your job? . TEA - Thermic effect of activity . 🏋🏼‍♀️ How hard are you training? How often? How effective? . TEF - Thermic effect of food . 🥘 Food digestion is a process that requires energy to do so. How much are you eating? Is it enough to fuel your training? . Sure the other factors seen in the image play a small role, but more importantly they're not controllable. The reason you have a 'slow metabolism' is because you simply don't move enough or work hard enough... . #Metabolism #HardWork - 2 months ago

74 Likes
3 Comments
0
What's a life without challenge? Last night I went for a run 🏃🏼 (swipe 👉🏻 or should I say, jog, walk, think, repeat) and funnily enough contrary to the prominently widespread message within fitness it wasn't because I needed to hit my steps or expenditure goals to equate an accurate & consistent measure of my TDEE or to support the energy balance between that and a consistent caloric intake that would be deemed in alignment with a deficit or surplus. (Ok enough of the science 🔬 shit JB what you on about? 🤦🏼‍♂️)
.
If you haven't already gathered by now I'm a proponent of context - although calories matter for weight management, I'll never tell you it's as simple as.
.
(Some of my own)
.
Nursing some shoulder impingement and watching my physique take a dramatically different course to where it once was & I intended it going whilst concurrently making an effort to start my business as a personal trainer/online coach in the fitness industry alongside remaining a full time Engineer (whereby that environment has always known me as bodybuilder JB, it isn't often one very correlative to positivity & therefore helpful towards where I intend to head), + buying a house & consistently producing content has been one of the hardest things I've ever tried to remain consistency with from a psychological perspective considering the notation that our image is often an indication to the public of our knowledge.
.
Anyway my point being that you (& as am I) may currently not be where you once were or are wanting to be but also with one or more priorities concurrently running that require just as if not more attention... Something as simple as en external motivator often isn't good enough for consistent progress, I.e. I want to lose fat... & with reference to the initial part of the post therefore a consistent caloric intake that would support that.
.
We have to be aware of an internal emotion to understand why we're doing what we already are or are intending to.
.
Last night reminded me simply how good it feels to be able to be active, nourish well and breath some fresh air. Think about your why. It's not just about how you look.
.
#Lifestyle

What's a life without challenge? Last night I went for a run 🏼 (swipe 🏻 or should I say, jog, walk, think, repeat) and funnily enough contrary to the prominently widespread message within fitness it wasn't because I needed to hit my steps or expenditure goals to equate an accurate & consistent measure of my TDEE or to support the energy balance between that and a consistent caloric intake that would be deemed in alignment with a deficit or surplus. (Ok enough of the science 🔬 shit JB what you on about? 🤦🏼‍♂️) . If you haven't already gathered by now I'm a proponent of context - although calories matter for weight management, I'll never tell you it's as simple as. . (Some of my own) . Nursing some shoulder impingement and watching my physique take a dramatically different course to where it once was & I intended it going whilst concurrently making an effort to start my business as a personal trainer/online coach in the fitness industry alongside remaining a full time Engineer (whereby that environment has always known me as bodybuilder JB, it isn't often one very correlative to positivity & therefore helpful towards where I intend to head), + buying a house & consistently producing content has been one of the hardest things I've ever tried to remain consistency with from a psychological perspective considering the notation that our image is often an indication to the public of our knowledge. . Anyway my point being that you (& as am I) may currently not be where you once were or are wanting to be but also with one or more priorities concurrently running that require just as if not more attention... Something as simple as en external motivator often isn't good enough for consistent progress, I.e. I want to lose fat... & with reference to the initial part of the post therefore a consistent caloric intake that would support that. . We have to be aware of an internal emotion to understand why we're doing what we already are or are intending to. . Last night reminded me simply how good it feels to be able to be active, nourish well and breath some fresh air. Think about your why. It's not just about how you look. . #Lifestyle - 2 months ago

74 Likes
12 Comments
0
All killing it 👏🏻 Comfort zones... Are you working out of yours?
.
Loved this post from Ollie. One of my intentions behind the '8 weak peak' transformation challenge you may be aware I've started recently - You don't get to where you want to be without the right support network & positive environment (read her post below 😊) Next week I & the group will be having a 'workout day' down at the gym. Rotating through the exercises within the plans and going over form & execution. Whilst that's a definite variable we need to be conscious of for efficient progress, so is being willing to push beyond our perceivable limits. If you never know you'll never try. 🤷🏼‍♂️ 30+lb's & inches dropped collectively from those that have got their teeth stuck in so far with 6 more weeks to go. 🏋🏼‍♀️
.
#Repost @ollie_r35 👇🏻
.
100kg hip thrusts for 7 reps, I wanted the 8th but my glutes gave out lol! These are not perfect, I was just seeing if I could lift that kind of weight tbh. I’m pushing myself so hard in the gym atm, I’ve been sat in my comfort zone for far too long! I’m doing an 8 week challenge at my local gym run by @butterfield.jacob There are 20+ of us on this challenge and they are all kicking ass in the gym and it’s been driving me to push myself harder each week. Still got a long way to go but I’m liking my new found strength! 💪🏻💪🏻 Yes I said the F bomb at the end of this video, 100kg is a lot of weight for this old girl 😂😂💪🏻💪🏻💪🏻
.
#weightlifting #weighttraining #girlsthatlift #girlswholift #girlsthatliftheavy #girlswholiftheavy #mumsthatlift #momsthatlift #fitnessmums #fitnessmom #fitness #hipthrust #hipthrusts #glutes #gym #gymlife #fitnessmotivation

All killing it 🏻 Comfort zones... Are you working out of yours? . Loved this post from Ollie. One of my intentions behind the '8 weak peak' transformation challenge you may be aware I've started recently - You don't get to where you want to be without the right support network & positive environment (read her post below ) Next week I & the group will be having a 'workout day' down at the gym. Rotating through the exercises within the plans and going over form & execution. Whilst that's a definite variable we need to be conscious of for efficient progress, so is being willing to push beyond our perceivable limits. If you never know you'll never try. 🤷🏼‍♂️ 30+lb's & inches dropped collectively from those that have got their teeth stuck in so far with 6 more weeks to go. 🏋🏼‍♀️ . #Repost @ollie_r35 🏻 . 100kg hip thrusts for 7 reps, I wanted the 8th but my glutes gave out lol! These are not perfect, I was just seeing if I could lift that kind of weight tbh. I’m pushing myself so hard in the gym atm, I’ve been sat in my comfort zone for far too long! I’m doing an 8 week challenge at my local gym run by @butterfield.jacob There are 20+ of us on this challenge and they are all kicking ass in the gym and it’s been driving me to push myself harder each week. Still got a long way to go but I’m liking my new found strength! 🏻🏻 Yes I said the F bomb at the end of this video, 100kg is a lot of weight for this old girl 🏻🏻🏻 . #weightlifting #weighttraining #girlsthatlift #girlswholift #girlsthatliftheavy #girlswholiftheavy #mumsthatlift #momsthatlift #fitnessmums #fitnessmom #fitness #hipthrust #hipthrusts #glutes #gym #gymlife #fitnessmotivation - 2 months ago

64 Likes
3 Comments
0
#Sundaythoughts
.
I think the term often gives off connotations that seem in a misalignment with those that our goals often perceive having. Don't be put off & therefore at a disadvantage to your own progress...
.
You're not going to get 'bulky'.
.
If you have another primary focus I.e. Rugby 🏉 football ⚽️ I do believe it's compatible. (Hear me out, stay with me...)
.
If your goal is to A) Get 'toned' B) Lose body fat C) Improve muscular strength D) Improve muscular endurance E) Improve your general health, fitness & motivation in lifestyle activities...
.
If you are partaking in some form of physical activity to better yourself you are in fact making an effort to 'BUILD' a better body are you not? 🤔🏋🏼‍♀️
.
And I do think the general makeup of a 'bodybuilders' lifestyle should be incorporated to an extent around other principles to perform at our best (with context to the individual).
.
👉🏻 An accurate control over food consumption and its makeup (macronutrient / calorie intake)
👉🏻 Frequently working a muscle throughout compounds and isolation within rep ranges of 8-12
👉🏻 Incorporating cardiovascular training as a secondary focus (this being a key variable that can be manipulated to suit context of an individual's goals)
.
Those are indeed three factors that will heavily influence variables that we NEED to control if we are to look to change our physical appearance. Expenditure (activity / exercise) & intake (food)
.
If we look at the main markers attributing muscular development in the field of resistance training; Mechanical tension, muscular damage & metabolic stress.
.
We can indeed achieve those through different avenues in those rep ranges warranting a heavy load 👉🏻Supersets being an example that would also force different adaptations within the respiratory system...
.
(Alongside the fact that) If you;
.
👉🏻 Have a lower body fat %
👉🏻 + Have a greater degree of strength
.
🏃🏼 Being agile and all other health markers; cognitive function (brain power 🤓), respiratory / cardiovascular capabilities & motivation will indeed be bi-products of...
.
Are you; training in alignment with your goals? Overlooking key variables?
.
Improve your lifestyle.
.
#Bodybuild

#Sundaythoughts . I think the term often gives off connotations that seem in a misalignment with those that our goals often perceive having. Don't be put off & therefore at a disadvantage to your own progress... . You're not going to get 'bulky'. . If you have another primary focus I.e. Rugby 🏉 football ️ I do believe it's compatible. (Hear me out, stay with me...) . If your goal is to A) Get 'toned' B) Lose body fat C) Improve muscular strength D) Improve muscular endurance E) Improve your general health, fitness & motivation in lifestyle activities... . If you are partaking in some form of physical activity to better yourself you are in fact making an effort to 'BUILD' a better body are you not? 🤔🏋🏼‍♀️ . And I do think the general makeup of a 'bodybuilders' lifestyle should be incorporated to an extent around other principles to perform at our best (with context to the individual). . 🏻 An accurate control over food consumption and its makeup (macronutrient / calorie intake) 🏻 Frequently working a muscle throughout compounds and isolation within rep ranges of 8-12 🏻 Incorporating cardiovascular training as a secondary focus (this being a key variable that can be manipulated to suit context of an individual's goals) . Those are indeed three factors that will heavily influence variables that we NEED to control if we are to look to change our physical appearance. Expenditure (activity / exercise) & intake (food) . If we look at the main markers attributing muscular development in the field of resistance training; Mechanical tension, muscular damage & metabolic stress. . We can indeed achieve those through different avenues in those rep ranges warranting a heavy load 🏻Supersets being an example that would also force different adaptations within the respiratory system... . (Alongside the fact that) If you; . 🏻 Have a lower body fat % 🏻 + Have a greater degree of strength . 🏼 Being agile and all other health markers; cognitive function (brain power 🤓), respiratory / cardiovascular capabilities & motivation will indeed be bi-products of... . Are you; training in alignment with your goals? Overlooking key variables? . Improve your lifestyle. . #Bodybuild - 3 months ago

42 Likes
3 Comments
0
Gym progress & the festive season? 👇🏻
.
I'm off to watch John Bishop tomorrow & yesterday was a local bonfire, so I was faced with a problem that I presume many others & my clients could potentially be faced with.
.
Do I go out and miss my training session? Or do train and miss the bonfire?
.
Progress? Or fun?... Or what about both?
.
Presumably the answer may be the latter at this time of year, for me being aware of A) my goals, B) their worth to me, C) the amount of work and sacrifice I perceive being required to achieve them in the time I want to do so. 👇🏻
.
I was fully appreciable of that and acknowledge 1 day off is enough for the other potential long term gain.
.
But what about if I want to do both JB? 👇🏻
.
👉🏻 Can you simply take a rest day and push your scheduled training days towards the end of the week and reduce your calorie intake to account for the lower expenditure? 1️⃣ Remember fat loss isn't correlative to one day, consider the full week. Rearrange things a little.
.
But I train 5/6 days a week JB 🤦🏼‍♂️👇🏻
.
👉🏻 Can you train more effectively than you currently are but for less days throughout the following week and therefore start taking extra days of rest? Training more than one muscle group in one day is a great way to increase calorie expenditure.
.
Consider; Upper body / Lower body / Full body workouts, HIIT cardiovascular training.
.
But JB, what about the treats I might have? 👹
.
Ok now you're pushing it 😅, remember there's always an element of sacrifice needed, BUT;
.
👉🏻 Lower your calorie intake for the following day to compensate (refer back to point 1️⃣)
👉🏻 Try focusing these foods around your training window where nutrient absorption is higher due to a demand for recovery, keep water & vegetable intake high also to aid fullness and prevent overconsumption of hypercaloric foods.
.
Baltic seasonal whether, the appearance of my Russian looking coat & festive Costa cups made November feel a little more Novemberish this morning & I'll never master a selfie but I'm feeling a little Christmassy all of a sudden? Anyone else? 😅
.
#November

Gym progress & the festive season? 🏻 . I'm off to watch John Bishop tomorrow & yesterday was a local bonfire, so I was faced with a problem that I presume many others & my clients could potentially be faced with. . Do I go out and miss my training session? Or do train and miss the bonfire? . Progress? Or fun?... Or what about both? . Presumably the answer may be the latter at this time of year, for me being aware of A) my goals, B) their worth to me, C) the amount of work and sacrifice I perceive being required to achieve them in the time I want to do so. 🏻 . I was fully appreciable of that and acknowledge 1 day off is enough for the other potential long term gain. . But what about if I want to do both JB? 🏻 . 🏻 Can you simply take a rest day and push your scheduled training days towards the end of the week and reduce your calorie intake to account for the lower expenditure? 1️⃣ Remember fat loss isn't correlative to one day, consider the full week. Rearrange things a little. . But I train 5/6 days a week JB 🤦🏼‍♂️🏻 . 🏻 Can you train more effectively than you currently are but for less days throughout the following week and therefore start taking extra days of rest? Training more than one muscle group in one day is a great way to increase calorie expenditure. . Consider; Upper body / Lower body / Full body workouts, HIIT cardiovascular training. . But JB, what about the treats I might have? . Ok now you're pushing it , remember there's always an element of sacrifice needed, BUT; . 🏻 Lower your calorie intake for the following day to compensate (refer back to point 1️⃣) 🏻 Try focusing these foods around your training window where nutrient absorption is higher due to a demand for recovery, keep water & vegetable intake high also to aid fullness and prevent overconsumption of hypercaloric foods. . Baltic seasonal whether, the appearance of my Russian looking coat & festive Costa cups made November feel a little more Novemberish this morning & I'll never master a selfie but I'm feeling a little Christmassy all of a sudden? Anyone else? . #November - 3 months ago

102 Likes
2 Comments
0
A great one stolen from one of my favourite 🥘 nutrition & all things health, fitness & mindset kinda go-to guys this morning @bencoomber Who in fact I see stole the image from @whiteboardlessons
.
Seems I've been introduced to another good & well presented IG page with some #motivation
.
Anyway - Funny someone messaged me the other day saying 'your content output is very well thought and informative' and someone wanted to know how to improve their own.
.
I asked it on my story too and it was pretty good to know that 94% of the answers were in agreement that they valued and enjoyed my content. (Swipe 👉🏻 damn you 6% why not & who were you? 😅) Admittedly the effort made to do so sometimes takes more than just a twiddle of my thumbs over a quick brew and 2 minutes whilst I eat meal 1 because I'm a massive perfectionist. 👊🏻 (or try to be anyway) I've thought for a while sharing the whole personal journey through fitness (starting to think a little different though) is cool and I attempt to add as much value throughout that only from what I've learnt from others and know is effective when put into practice.
.
Funny too 'cause half the time I just think I don't know what I'm doing. 🤦🏼‍♂️I just continue to do & do what feels right at the time & in all honesty is often influenced by what I see others do. - I think we can all agree to that to a certain extent.
.
Passion to help others is always behind it though from a personal POV, I know that's one thing that will always remain & I think helps to have with anything you want to excel at.
.
Listened to @garyvee this morning (again) and here's an awkward take home when put together - everyone's too impatient - not willing to put in the work for the time that's required to see a result yet often also too afraid to make a change to what they're currently doing in order to get to where they want to be? 🤔
.
Take home - Any information is only ever as good as you interpret it and can only be brought of value through application and lessons through both success & mistakes - there's always a lesson - Just do #shit and make sure you enjoy it. 🤷🏼‍♂️ (And many more but you're probably bored of reading by now)
.
#Happyfriday

A great one stolen from one of my favourite 🥘 nutrition & all things health, fitness & mindset kinda go-to guys this morning @bencoomber Who in fact I see stole the image from @whiteboardlessons . Seems I've been introduced to another good & well presented IG page with some #motivation . Anyway - Funny someone messaged me the other day saying 'your content output is very well thought and informative' and someone wanted to know how to improve their own. . I asked it on my story too and it was pretty good to know that 94% of the answers were in agreement that they valued and enjoyed my content. (Swipe 🏻 damn you 6% why not & who were you? ) Admittedly the effort made to do so sometimes takes more than just a twiddle of my thumbs over a quick brew and 2 minutes whilst I eat meal 1 because I'm a massive perfectionist. 🏻 (or try to be anyway) I've thought for a while sharing the whole personal journey through fitness (starting to think a little different though) is cool and I attempt to add as much value throughout that only from what I've learnt from others and know is effective when put into practice. . Funny too 'cause half the time I just think I don't know what I'm doing. 🤦🏼‍♂️I just continue to do & do what feels right at the time & in all honesty is often influenced by what I see others do. - I think we can all agree to that to a certain extent. . Passion to help others is always behind it though from a personal POV, I know that's one thing that will always remain & I think helps to have with anything you want to excel at. . Listened to @garyvee this morning (again) and here's an awkward take home when put together - everyone's too impatient - not willing to put in the work for the time that's required to see a result yet often also too afraid to make a change to what they're currently doing in order to get to where they want to be? 🤔 . Take home - Any information is only ever as good as you interpret it and can only be brought of value through application and lessons through both success & mistakes - there's always a lesson - Just do #shit and make sure you enjoy it. 🤷🏼‍♂️ (And many more but you're probably bored of reading by now) . #Happyfriday - 3 months ago

75 Likes
4 Comments
0
Are calories really all that matter?
.
I saw something today and just had to go off on one... 🤦🏼‍♂️ I feel like we could very easily lead those astray we intend to help should we not be clear with our message... This 'calories in calories out' thing we keep hearing and mentioning, in some cases is grinding my gears...
.
Queue the long post and allow me to add before I start I've merely been a part of this industry for a short time but allow me to give #context .
.
When I speak to the people I encounter on a day-to-day basis whether they're a client or not when it's about body recomposition, a bell that rings true and common in response to me speaking about said subject is one that rings a notation of sense and not just f***ing science 🔬
.
Excuse my French. #Applicable
.
I feel like this 'calories in calories out' s**t is just going to be the next best juice diet. 🥒
.
Before we know it we'll see people slamming donuts amounting 50% of their daily intake because 'it fits' and that infographic told them there's no difference between that and a potato ('healthy' 👈🏻 if such word still exists - carbohydrate based alternative) if we are to consider losing weight... 🤦🏼‍♂️ not realising that it's actually having a profound impact on their micronutrient intake, mindset and motivation towards food & to train alongside their NEAT (search this) levels and poor sleep quality as a result, those being just a few of the MANY reasons contributing towards a lack of satisfactory progress and a poor ability to turnover food to be utilised as energy - training performance isn't optimal nor is it being progressed.
.
Scale says we've dropped a lb though so 👊🏻 it. #Progress ... 🤷🏼‍♂️
.
Oh wait (queue the next infoG) - you say the scale doesn't matter!? 😱🤦🏼‍♂️ #Mindblown
.
Low and behold we hit a stagnant point and throughout the process of losing weight we've actually formed unhealthy relationships (or just failed at removing them in the first place) and developed further compulsive behaviours with all the foods we were once always told were bad. 🤦🏼‍♂️
.
Here me out... I'd argue;
.
Most people don't want to eat 'shit'.
.
**Continued on my FB page - link in bio...

Are calories really all that matter? . I saw something today and just had to go off on one... 🤦🏼‍♂️ I feel like we could very easily lead those astray we intend to help should we not be clear with our message... This 'calories in calories out' thing we keep hearing and mentioning, in some cases is grinding my gears... . Queue the long post and allow me to add before I start I've merely been a part of this industry for a short time but allow me to give #context . . When I speak to the people I encounter on a day-to-day basis whether they're a client or not when it's about body recomposition, a bell that rings true and common in response to me speaking about said subject is one that rings a notation of sense and not just f***ing science 🔬 . Excuse my French. #Applicable . I feel like this 'calories in calories out' s**t is just going to be the next best juice diet. 🥒 . Before we know it we'll see people slamming donuts amounting 50% of their daily intake because 'it fits' and that infographic told them there's no difference between that and a potato ('healthy' 🏻 if such word still exists - carbohydrate based alternative) if we are to consider losing weight... 🤦🏼‍♂️ not realising that it's actually having a profound impact on their micronutrient intake, mindset and motivation towards food & to train alongside their NEAT (search this) levels and poor sleep quality as a result, those being just a few of the MANY reasons contributing towards a lack of satisfactory progress and a poor ability to turnover food to be utilised as energy - training performance isn't optimal nor is it being progressed. . Scale says we've dropped a lb though so 🏻 it. #Progress ... 🤷🏼‍♂️ . Oh wait (queue the next infoG) - you say the scale doesn't matter!? 🤦🏼‍♂️ #Mindblown . Low and behold we hit a stagnant point and throughout the process of losing weight we've actually formed unhealthy relationships (or just failed at removing them in the first place) and developed further compulsive behaviours with all the foods we were once always told were bad. 🤦🏼‍♂️ . Here me out... I'd argue; . Most people don't want to eat 'shit'. . **Continued on my FB page - link in bio... - 3 months ago

52 Likes
2 Comments
0
Loading...
Load more posts
2017 - © Deskgram. All rights reserved.