craiglawpt

craig law

Personal Trainer- @puregymdunfermline
Whether you think you can, or you think you can't – you're right,” -Henry Ford
I believe you can!
👻- cwlaw97

Trying to lose weight? Maybe 'tone' up a little? What 'diet' should you be doing?? There is many different diets out there and different variations within them but ultimately they all come down to 1 thing and 1 thing only, calories.

Depending on what your calorie intake VS your calorie output is will dictate whether you lose weight, maintain or gain weight. 
No matter what name you give your diet ultimately if you aren't in a calorie deficit, aka using more than you are consuming, then you will never lose weight. Leaning towards certain diets are ways to help people initially lose weight but really there is no 'best diet' for everyone.

Everyone's bodies are so different as well. Some people don't feel great with a higher carb diet but that doesn't mean you should try a keto diet and cut out virtually all carbs. And then even if you do have a lot of carbs in your diet you shouldn't shun fats, you need a healthy amount of fats within your diet to keep your body healthy and running smoothly. How much though will vary person to person. 
So what should you do? 
Experiment a little. Try out different things and see what feels comfortable and fits well with your preferences and lifestyle. Maybe try tracking your calories through MyFitnessPal. By visually seeing what you are in fact consuming you will be able to have a better understanding of what foods and portion sizes actually fit in line with your goals.

Any questions in relation to nutrition feel free to DM me and I will do my best to help explain things a little more.

For more information on personal training send me a direct message or email craiglaw_PT@outlook.com

#craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward

Trying to lose weight? Maybe 'tone' up a little? What 'diet' should you be doing?? There is many different diets out there and different variations within them but ultimately they all come down to 1 thing and 1 thing only, calories. Depending on what your calorie intake VS your calorie output is will dictate whether you lose weight, maintain or gain weight. No matter what name you give your diet ultimately if you aren't in a calorie deficit, aka using more than you are consuming, then you will never lose weight. Leaning towards certain diets are ways to help people initially lose weight but really there is no 'best diet' for everyone. Everyone's bodies are so different as well. Some people don't feel great with a higher carb diet but that doesn't mean you should try a keto diet and cut out virtually all carbs. And then even if you do have a lot of carbs in your diet you shouldn't shun fats, you need a healthy amount of fats within your diet to keep your body healthy and running smoothly. How much though will vary person to person. So what should you do? Experiment a little. Try out different things and see what feels comfortable and fits well with your preferences and lifestyle. Maybe try tracking your calories through MyFitnessPal. By visually seeing what you are in fact consuming you will be able to have a better understanding of what foods and portion sizes actually fit in line with your goals. Any questions in relation to nutrition feel free to DM me and I will do my best to help explain things a little more. For more information on personal training send me a direct message or email craiglaw_PT@outlook.com #craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward - 3 days ago

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BOOTYBAIT

Upper body work out for you this time. Why should you train upper body when all anyone cares about is the booty? Well so you can pick up the heavy weights to train your booty of course. 
Example rep scheme-
3 sets, 10-15 reps, 60-90 seconds rest between sets.

DB Shoulder Press- Shoulders 
Creating a W shape with your arms, make sure your forearms are vertical so the weight doesn't pull your shoulders forward, press straight up and together till your elbows are close to lock out, then control the weight back down.

Bench Chest Supported Row- Back
Make sure you have the bench at a comfortable angle. Position your body so your chest comfortably sits at the top, pull through your elbows and squeeze your shoulder blades together at the top, return to starting point. 
Incline Push Ups- Chest
Position your shoulders above your wrists. Turn your elbows in so they don't flare out too wide. Bring your middle/lower chest down to the bench in a controlled manner and press back up.

TRX Rows- Back
The further away you position your feet/ the greater the lean on your body the harder the movement will be. Start small and then gradually move your feet forward to test different positions. Keeping your hips pulled up and your glutes tight you will keep a straight line throughout your body. Pulling through your elbows imagining you are pulling towards your hips, squeezing your shoulders together, then control your body back down.

If you have any more questions about these exercises or how they might benefit you then send me a DM.

Video credits to @theonlinegym_

For more information on personal training send me a direct message or email craiglaw_PT@outlook.com

#craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward

BOOTYBAIT Upper body work out for you this time. Why should you train upper body when all anyone cares about is the booty? Well so you can pick up the heavy weights to train your booty of course. Example rep scheme- 3 sets, 10-15 reps, 60-90 seconds rest between sets. DB Shoulder Press- Shoulders Creating a W shape with your arms, make sure your forearms are vertical so the weight doesn't pull your shoulders forward, press straight up and together till your elbows are close to lock out, then control the weight back down. Bench Chest Supported Row- Back Make sure you have the bench at a comfortable angle. Position your body so your chest comfortably sits at the top, pull through your elbows and squeeze your shoulder blades together at the top, return to starting point. Incline Push Ups- Chest Position your shoulders above your wrists. Turn your elbows in so they don't flare out too wide. Bring your middle/lower chest down to the bench in a controlled manner and press back up. TRX Rows- Back The further away you position your feet/ the greater the lean on your body the harder the movement will be. Start small and then gradually move your feet forward to test different positions. Keeping your hips pulled up and your glutes tight you will keep a straight line throughout your body. Pulling through your elbows imagining you are pulling towards your hips, squeezing your shoulders together, then control your body back down. If you have any more questions about these exercises or how they might benefit you then send me a DM. Video credits to @theonlinegym_ For more information on personal training send me a direct message or email craiglaw_PT@outlook.com #craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward - 4 days ago

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What is Muscle Confusion?

Muscle Confusion is a myth that unfortunately is still around to this day. It is when people believe that you have to be constantly doing something new/ different every gym session to keep your muscles guessing. It most likely came around from people who believed that you needed to 'feel the burn' and 'no pain, no gain' was the only way to improve. WRONG! 
By constantly changing your work outs you never allow your body to adapt to certain exercises, you don't get more efficient at those exercises and thus can never build the strength and muscle you are looking for. 
To see some real progress you are better off creating a well rounded plan that works your entire body consistently, is tailored to your own goals, and fits into your lifestyle. From there you will follow your plan for around 12 weeks and track areas such as your sets, reps and weights used. After those 12 weeks you will then be able to see the progress you have made by progressively using heavier weights or lifting a certain weight for more reps. 
Then after looking over your training history you can make an educated decision of what you enjoyed and seen the most progress from. Then you can continue after making slightly adjustments to keep pushing yourself.

For more information on personal training send me a direct message or email craiglaw_PT@outlook.com

#craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward

What is Muscle Confusion? Muscle Confusion is a myth that unfortunately is still around to this day. It is when people believe that you have to be constantly doing something new/ different every gym session to keep your muscles guessing. It most likely came around from people who believed that you needed to 'feel the burn' and 'no pain, no gain' was the only way to improve. WRONG! By constantly changing your work outs you never allow your body to adapt to certain exercises, you don't get more efficient at those exercises and thus can never build the strength and muscle you are looking for. To see some real progress you are better off creating a well rounded plan that works your entire body consistently, is tailored to your own goals, and fits into your lifestyle. From there you will follow your plan for around 12 weeks and track areas such as your sets, reps and weights used. After those 12 weeks you will then be able to see the progress you have made by progressively using heavier weights or lifting a certain weight for more reps. Then after looking over your training history you can make an educated decision of what you enjoyed and seen the most progress from. Then you can continue after making slightly adjustments to keep pushing yourself. For more information on personal training send me a direct message or email craiglaw_PT@outlook.com #craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward - 5 days ago

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What is a, what is your and what is the best training split?? What is a training split?
This is how you split up what body parts, movement patterns or exercises you perform each session. Literally how you split up your work outs during your week. 
What split is best for you?
That's going to depend on various things such as how many days you will be training, your experience levels, your goals and most importantly what you actually enjoy doing. 
What are different splits?
You don't need to stick to 1, you can merge various styles together.
Examples-
Full body
Upper body and Lower body
Push, Pull, Legs
Exercise specific days such as a squat or deadlift focussed day.

Which one to pick? (These are purely suggestions/ examples and may not work for everyone)
How many days do you train? 
2-3 days- Fullbody
4 days- Upper and Lower body days
5 days- push, pull, legs, upper, lower

This allows you to split up your work out volume over multiple days so for example- when you are performing a chest exercise you don't need to hammer out 8 hard exercises in 1 session. You can half it and then repeat during your next upper body work out later in the week. This allows you to lower the risk of losing your technique towards the end of your work out as you will be less fatigued during your later sets, and you can also perform more effective reps by concentrating on a smaller amount of exercises.

If you are unsure on what split might be best for your own experience and abilities then give me a message and we can discuss it together. Or leave a comment and I will answer down there.

For more information on personal training send me a direct message or email craiglaw_PT@outlook.com

#craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward

What is a, what is your and what is the best training split?? What is a training split? This is how you split up what body parts, movement patterns or exercises you perform each session. Literally how you split up your work outs during your week. What split is best for you? That's going to depend on various things such as how many days you will be training, your experience levels, your goals and most importantly what you actually enjoy doing. What are different splits? You don't need to stick to 1, you can merge various styles together. Examples- Full body Upper body and Lower body Push, Pull, Legs Exercise specific days such as a squat or deadlift focussed day. Which one to pick? (These are purely suggestions/ examples and may not work for everyone) How many days do you train? 2-3 days- Fullbody 4 days- Upper and Lower body days 5 days- push, pull, legs, upper, lower This allows you to split up your work out volume over multiple days so for example- when you are performing a chest exercise you don't need to hammer out 8 hard exercises in 1 session. You can half it and then repeat during your next upper body work out later in the week. This allows you to lower the risk of losing your technique towards the end of your work out as you will be less fatigued during your later sets, and you can also perform more effective reps by concentrating on a smaller amount of exercises. If you are unsure on what split might be best for your own experience and abilities then give me a message and we can discuss it together. Or leave a comment and I will answer down there. For more information on personal training send me a direct message or email craiglaw_PT@outlook.com #craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward - 6 days ago

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So it's monday, start of a new week. Dawn of a new beginning, fresh start and all that. You think I'm going to smash this week and eat super healthy, exercise X amount of times, drink lots of water and be a boss.... then the weekend comes. You relax a little, the food temptations get bigger because you have more time on your hands, you convince yourself that you have bossed the week so you deserve to have a treat.

But that treat goes from having a nice lunch out to having an indulgent dinner, and you can't let dinner go without having a cheeky glass of wine as well. Then sunday comes and you realise what you done on Saturday and think well I messed up half my weekend why stop now? And boom before you know it Monday is here again and you are starting all over again.

Going by the picture above I am not saying you have to be eating salads every day to get results. But if you are letting your hard work during the week be cancelled out over the weekend then maybe you gotta have a think about what you are doing.

Yes you can go out for dinner at the weekends but if you want to keep seeing results then maybe take some things into consideration-

Account for your meals out- figure out ahead of time where and what you will have as much as you can and see if you can adjust your week to fit it better.

If you track your calories then track ahead of time- on Saturday morning you put in your projected evening meal then you can adjust the rest of your day to accommodate it.

How to do that? Maybe have a later breakfast/ brunch so you can feel fuller for longer. Plenty veggies and a good protein source can also help with that. 
Also don't let having 1 meal that might put you over for your calories throw you off, get right back on the horse after it and all will be well.

For more information on personal training send me a direct message or email craiglaw_PT@outlook.com

#craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward

So it's monday, start of a new week. Dawn of a new beginning, fresh start and all that. You think I'm going to smash this week and eat super healthy, exercise X amount of times, drink lots of water and be a boss.... then the weekend comes. You relax a little, the food temptations get bigger because you have more time on your hands, you convince yourself that you have bossed the week so you deserve to have a treat. But that treat goes from having a nice lunch out to having an indulgent dinner, and you can't let dinner go without having a cheeky glass of wine as well. Then sunday comes and you realise what you done on Saturday and think well I messed up half my weekend why stop now? And boom before you know it Monday is here again and you are starting all over again. Going by the picture above I am not saying you have to be eating salads every day to get results. But if you are letting your hard work during the week be cancelled out over the weekend then maybe you gotta have a think about what you are doing. Yes you can go out for dinner at the weekends but if you want to keep seeing results then maybe take some things into consideration- Account for your meals out- figure out ahead of time where and what you will have as much as you can and see if you can adjust your week to fit it better. If you track your calories then track ahead of time- on Saturday morning you put in your projected evening meal then you can adjust the rest of your day to accommodate it. How to do that? Maybe have a later breakfast/ brunch so you can feel fuller for longer. Plenty veggies and a good protein source can also help with that. Also don't let having 1 meal that might put you over for your calories throw you off, get right back on the horse after it and all will be well. For more information on personal training send me a direct message or email craiglaw_PT@outlook.com #craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward - 7 days ago

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Following on from last nights post about knowing the calorie content of your foods. Here is a great example by @thefitnesschef_ of how on face value many people would believe that the bowl of granola etc will be better for you and help towards losing weight. Well in actual fact although the granola is more nutritious and has better fibre than the frosties etc, due to the portion size there is less calories in the cereal and toast. And it is only by being in a calorie deficit that you can achieve weight loss.

So what does this really mean? It means that you need to be aware of what you are actually putting in your body. You need to know that some very nutritious foods are actually very calorie dense, so depending on your portion sizes it doesn't matter what food it is you will still end up consuming more calories than you need. Hence continue to gain weight. 
Having a calorie controlled diet by tracking your calorie intake helps you gain a greater understanding of what you are consuming. So by comparing certain food choices you are still able to have your favourite sugary cereal, the occasional chocolate bar or biscuit with your cuppa. You can still keep these things in by adjusting your portion sizes and food choices so you get a balance of nutritious and delicious foods, and your sweet treats when you want them.

For more information on personal training send me a direct message or email craiglaw_PT@outlook.com

#craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward

Following on from last nights post about knowing the calorie content of your foods. Here is a great example by @thefitnesschef_ of how on face value many people would believe that the bowl of granola etc will be better for you and help towards losing weight. Well in actual fact although the granola is more nutritious and has better fibre than the frosties etc, due to the portion size there is less calories in the cereal and toast. And it is only by being in a calorie deficit that you can achieve weight loss. So what does this really mean? It means that you need to be aware of what you are actually putting in your body. You need to know that some very nutritious foods are actually very calorie dense, so depending on your portion sizes it doesn't matter what food it is you will still end up consuming more calories than you need. Hence continue to gain weight. Having a calorie controlled diet by tracking your calorie intake helps you gain a greater understanding of what you are consuming. So by comparing certain food choices you are still able to have your favourite sugary cereal, the occasional chocolate bar or biscuit with your cuppa. You can still keep these things in by adjusting your portion sizes and food choices so you get a balance of nutritious and delicious foods, and your sweet treats when you want them. For more information on personal training send me a direct message or email craiglaw_PT@outlook.com #craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward - 17 days ago

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Why understanding the calorie content of your food is so important.

If you were to look at these two meals they both contain; rice, beef, veg, some spices and probably some form of cooking oil. Now the contents of both are the same and they are both pretty simple but good quality meals.

So how come there is meant to be close to 400cals difference between the two plates? Well that's due to the different proportions of each food within the meal. 
In every food there is Macronutrients- Proteins, carbs and fats
1g Protein= 4cals
1g Carbs= 4cals
1g Fat= 9cals

So by knowing this knowledge and tracking your calories through apps such as MyFitnessPal, you can start to gain a greater understanding of what types of foods to eat more or less off depending on your goals.

If your goal is to lose weight then option 2 is better suited for you as there is a bigger portion of meat and veg. Vegetables are very low in terms of calorie density compared to something such as rice which will hold a lot more carbohydrates. So by increasing your veg you can keep a similar amount of food volume, keeping you feeling fuller, while still bringing down your calorie intake. 
Whereas if you are looking to gain weight/ build muscle then option 1 might be better suited. This is because to gain weight you need to be in a calorie surplus. For some people they struggle with this due to the amount of food volume they need compared to what they are used to. So by adjusting what is on their plate they can increase the calorie amount while keeping the volume of food relatively the same. 
Now the calorie amounts in this picture may not be exact and I am not saying if you are looking to gain weight you need to be eating meals around 430cals. These are all just examples and your calorie needs are very specific to you, which means the amount of calories you are having per meal will vary depending on your own needs. 
For more information on personal training send me a direct message or email craiglaw_PT@outlook.com

#craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching

Why understanding the calorie content of your food is so important. If you were to look at these two meals they both contain; rice, beef, veg, some spices and probably some form of cooking oil. Now the contents of both are the same and they are both pretty simple but good quality meals. So how come there is meant to be close to 400cals difference between the two plates? Well that's due to the different proportions of each food within the meal. In every food there is Macronutrients- Proteins, carbs and fats 1g Protein= 4cals 1g Carbs= 4cals 1g Fat= 9cals So by knowing this knowledge and tracking your calories through apps such as MyFitnessPal, you can start to gain a greater understanding of what types of foods to eat more or less off depending on your goals. If your goal is to lose weight then option 2 is better suited for you as there is a bigger portion of meat and veg. Vegetables are very low in terms of calorie density compared to something such as rice which will hold a lot more carbohydrates. So by increasing your veg you can keep a similar amount of food volume, keeping you feeling fuller, while still bringing down your calorie intake. Whereas if you are looking to gain weight/ build muscle then option 1 might be better suited. This is because to gain weight you need to be in a calorie surplus. For some people they struggle with this due to the amount of food volume they need compared to what they are used to. So by adjusting what is on their plate they can increase the calorie amount while keeping the volume of food relatively the same. Now the calorie amounts in this picture may not be exact and I am not saying if you are looking to gain weight you need to be eating meals around 430cals. These are all just examples and your calorie needs are very specific to you, which means the amount of calories you are having per meal will vary depending on your own needs. For more information on personal training send me a direct message or email craiglaw_PT@outlook.com #craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching - 18 days ago

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Cheeky Hump Day Post

Need to work on my posing obvs but a fair first attempt I would say 🤷‍♂️ So here's 4 different exercises to work your legs while targeting your booty more.

1- HIP THRUSTS- Couple tips- using a bar pad to protect your hips, the decline bench feels more comfortable across your back, using the larger coloured weights raises the bar higher to make it easier setting up. • Bring your heels in so your knees and ankles are in line at the top position, pushing your hips to the ceiling, squeeze your bum at the top, keep your chin tucked in to your chest. 
2- RDL- Romanian Deadlift • Feet hip width apart, pushing your hips backwards like you are trying to touch a wall, keep soft knees so they aren't locked out but not bending like a squat, shoulders pulled back and chest out to keep a neutral spine, travel till the bar reaches your knee level then push your hips back through.

3- DEFICIT SQUAT • Setting up the steps or benches at a comfortable distance that the weight can travel down between them, chest up, shoulders back, lower into your squat position, by standing on the steps you can achieve a greater depth compared to standing on the floor.

4- REVERSE LUNGES • Feet hip width apart, stepping backwards, lower your knee to the floor while keeping an upright torso, push through your front heel and return back foot to the starting position, alternating legs.

Try out 3 sets, 8-12 reps (per leg for lunges), 60-90 seconds rest between sets.

Let me know how you get on with these exercises and what you think about my posing skills 😂

For more information on personal training send me a direct message or email craiglaw_PT@outlook.com

#craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward

Cheeky Hump Day Post Need to work on my posing obvs but a fair first attempt I would say 🤷‍♂️ So here's 4 different exercises to work your legs while targeting your booty more. 1- HIP THRUSTS- Couple tips- using a bar pad to protect your hips, the decline bench feels more comfortable across your back, using the larger coloured weights raises the bar higher to make it easier setting up. • Bring your heels in so your knees and ankles are in line at the top position, pushing your hips to the ceiling, squeeze your bum at the top, keep your chin tucked in to your chest. 2- RDL- Romanian Deadlift • Feet hip width apart, pushing your hips backwards like you are trying to touch a wall, keep soft knees so they aren't locked out but not bending like a squat, shoulders pulled back and chest out to keep a neutral spine, travel till the bar reaches your knee level then push your hips back through. 3- DEFICIT SQUAT • Setting up the steps or benches at a comfortable distance that the weight can travel down between them, chest up, shoulders back, lower into your squat position, by standing on the steps you can achieve a greater depth compared to standing on the floor. 4- REVERSE LUNGES • Feet hip width apart, stepping backwards, lower your knee to the floor while keeping an upright torso, push through your front heel and return back foot to the starting position, alternating legs. Try out 3 sets, 8-12 reps (per leg for lunges), 60-90 seconds rest between sets. Let me know how you get on with these exercises and what you think about my posing skills 😂 For more information on personal training send me a direct message or email craiglaw_PT@outlook.com #craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward - 19 days ago

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Competition time!
ENDs Saturday 5th, winner will be contacted Sunday 6th October.

To Enter-
LIKE and SHARE this post to your story, 
Comment done once you have,
You could win a 2 week beginners free trial.

What does this include?-
• 2x 1-on-1 PT sessions •Consultation to discuss goals, past experiences with nutrition/ gym, create an action plan for our 2 weeks and longer •Body circumference measurements and progress pictures to track your progress as scale weight doesn't tell the full story •Nutritional guidance explaining principles of fat loss, muscle gain etc •A How to use MyFitnessPal Booklet to then help with your nutritional goals, •Unlimited contact to ask questions and check in during the 2 weeks •Beginners Body weight and Machine work out to complete outside of PT sessions. 
Swipe along to see some of the results my clients have achieved during our time together.

If you're curious about Personal training and what it actually involves this could be the perfect time to get stuck in and make the change you have been looking for. What do you have to lose when it takes 2 seconds to enter?

#craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward

Competition time! ENDs Saturday 5th, winner will be contacted Sunday 6th October. To Enter- LIKE and SHARE this post to your story, Comment done once you have, You could win a 2 week beginners free trial. What does this include?- • 2x 1-on-1 PT sessions •Consultation to discuss goals, past experiences with nutrition/ gym, create an action plan for our 2 weeks and longer •Body circumference measurements and progress pictures to track your progress as scale weight doesn't tell the full story •Nutritional guidance explaining principles of fat loss, muscle gain etc •A How to use MyFitnessPal Booklet to then help with your nutritional goals, •Unlimited contact to ask questions and check in during the 2 weeks •Beginners Body weight and Machine work out to complete outside of PT sessions. Swipe along to see some of the results my clients have achieved during our time together. If you're curious about Personal training and what it actually involves this could be the perfect time to get stuck in and make the change you have been looking for. What do you have to lose when it takes 2 seconds to enter? #craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward - 20 days ago

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A little Myth busting for y'all.

So, if you walk into the gym and go all out on some cardio equipment, maybe you lift some weights and do a lot of reps or do some circuit training so when you walk out of the gym you are dripping wet like you have just walked out of a pool. 
Does this mean you had a really effective work out building towards your end goals? A lot of the time it doesn't, especially for beginners in the gym when they don't have a set plan.

What is sweat? Sweating is your bodies way of cooling you down. When you are exercising or exerting energy in any form your body tries to cool you down through sweat. Because everyone is different due to their body types/ shapes, their fitness levels and their past exercise experiences everyone will sweat at different points in time and how much is dependent on the person. You will have also noticed that your body sweats whenever you are ill right? Does this mean you are having a good work out? No, your body is heating up/ burning energy to fight the sickness.

So next time you are in the gym dont base how good your work out was down to how much you have been sweating. You should base it on whether or not you managed to push yourself more than last time. For example were you able to run for longer, lift a heavier weight, do more reps at a certain weight etc. 
If you're unsure whether or not your training is as effective as it could be give me a message and we can discuss how you are getting on.

For more information on personal training send me a direct message or email craiglaw_PT@outlook.com

#craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward

A little Myth busting for y'all. So, if you walk into the gym and go all out on some cardio equipment, maybe you lift some weights and do a lot of reps or do some circuit training so when you walk out of the gym you are dripping wet like you have just walked out of a pool. Does this mean you had a really effective work out building towards your end goals? A lot of the time it doesn't, especially for beginners in the gym when they don't have a set plan. What is sweat? Sweating is your bodies way of cooling you down. When you are exercising or exerting energy in any form your body tries to cool you down through sweat. Because everyone is different due to their body types/ shapes, their fitness levels and their past exercise experiences everyone will sweat at different points in time and how much is dependent on the person. You will have also noticed that your body sweats whenever you are ill right? Does this mean you are having a good work out? No, your body is heating up/ burning energy to fight the sickness. So next time you are in the gym dont base how good your work out was down to how much you have been sweating. You should base it on whether or not you managed to push yourself more than last time. For example were you able to run for longer, lift a heavier weight, do more reps at a certain weight etc. If you're unsure whether or not your training is as effective as it could be give me a message and we can discuss how you are getting on. For more information on personal training send me a direct message or email craiglaw_PT@outlook.com #craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward - 21 days ago

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People think of Personal Training as solely 1 on 1 sessions, well what if you found out that you could do it with a group of friends? 
Are you and your friends sitting talking about wanting to get in better shape, lose weight, tone up? maybe you all have joined the gym and been going for a bit but not quite seeing the changes you hoped? 
Well, let me tell you a few reasons why Group PT could be your way forward.

1- Comradery
Working out with other people whether it is friends or in a class is more fun for majority of people as you know everyone is going through the same thing and you can push each other on. When doing personal training we are aiming to get you amazing results but we also want to do that in the most fun and enjoyable way. Enjoying your training keeps motivation higher, keeps you going consistently and that is a key factor in achieving those results.

2- Accountability
Not only are you accountable to your PT for turning up to your sessions but also your friends. You have the support of everyone around you spurring you on to get to sessions, to keep pushing during the session and then to not slack off between sessions when you are working out yourself.

3- Personal Attention 
Some people might think of Group PT as the same as taking part in a class. Classes are a great part of the gym and a fantastic way to get you started and moving more. But during those classes the PT doesn't have the same ability to give you personal attention when adjusting your technique, what weight is suitable for you, different variations of that are more suited for your abilities etc. During a small group session the PT can stop and actually discuss all of these things with you to find what will be the best course of action for yourself.

4- Cost
Of course the cost of a PT is a big factor for many people. There is so many benefits to working with a trainer from nutritional guidance towards your goals, gaining knowledge of how to train properly and safely, getting a program that is actually built around you and not one just pulled from some fitness influencer. There is many more reasons and with group training you have the bonus of splitting the cost between the group.

People think of Personal Training as solely 1 on 1 sessions, well what if you found out that you could do it with a group of friends? Are you and your friends sitting talking about wanting to get in better shape, lose weight, tone up? maybe you all have joined the gym and been going for a bit but not quite seeing the changes you hoped? Well, let me tell you a few reasons why Group PT could be your way forward. 1- Comradery Working out with other people whether it is friends or in a class is more fun for majority of people as you know everyone is going through the same thing and you can push each other on. When doing personal training we are aiming to get you amazing results but we also want to do that in the most fun and enjoyable way. Enjoying your training keeps motivation higher, keeps you going consistently and that is a key factor in achieving those results. 2- Accountability Not only are you accountable to your PT for turning up to your sessions but also your friends. You have the support of everyone around you spurring you on to get to sessions, to keep pushing during the session and then to not slack off between sessions when you are working out yourself. 3- Personal Attention Some people might think of Group PT as the same as taking part in a class. Classes are a great part of the gym and a fantastic way to get you started and moving more. But during those classes the PT doesn't have the same ability to give you personal attention when adjusting your technique, what weight is suitable for you, different variations of that are more suited for your abilities etc. During a small group session the PT can stop and actually discuss all of these things with you to find what will be the best course of action for yourself. 4- Cost Of course the cost of a PT is a big factor for many people. There is so many benefits to working with a trainer from nutritional guidance towards your goals, gaining knowledge of how to train properly and safely, getting a program that is actually built around you and not one just pulled from some fitness influencer. There is many more reasons and with group training you have the bonus of splitting the cost between the group. - 24 days ago

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LIFTING WEIGHTS MAKES YOU BULKY 😱 Lies, all lies. Perfect point made here by @susanniebergallfitness 😂

Lifting weights does not make you bulky. By taking part in weight training you build more lean muscle, and unless you are eating in quite a large calorie surplus you will also in turn start burning some fat helping your muscles look tighter and more defined, or what a lot of people call 'toned'. If your goal is to look more defined/ toned then you should be aiming to do weight training around 2-4x per week. This depends on your training experience levels. If you have never stepped foot in a gym before then 2 days a week is good for wetting your feet and seeing some initial progress. But after a little while you will hopefully be seeing progress and enjoying it enough that you want to up it to 3 or 4 days. 
While training up to 3-4 days I would recommend focussing on full body work outs so you can work all your main muscle groups multiple times a week. Working them consistently 2-4x every week will allow you to spread out your work load so you don't need to go in and hammer all of 1 specific area at a time and then get serious DOM's for almost a week. Also mixing up the muscle groups can make your sessions more enjoyable rather than focussing on 1.

If you're looking for help figuring out how you should train or what exercises to do have a look at some of my other posts for exercise ideas, especially my last one. 
Any more questions at all to do with your training or specific exercises just send me a PM to chat. We can even organise a PT taster session to work on your technique and then see if getting more guidance through PT would be for you.

For more information on personal training send me a direct message or email craiglaw_PT@outlook.com

#craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward

LIFTING WEIGHTS MAKES YOU BULKY 😱 Lies, all lies. Perfect point made here by @susanniebergallfitness 😂 Lifting weights does not make you bulky. By taking part in weight training you build more lean muscle, and unless you are eating in quite a large calorie surplus you will also in turn start burning some fat helping your muscles look tighter and more defined, or what a lot of people call 'toned'. If your goal is to look more defined/ toned then you should be aiming to do weight training around 2-4x per week. This depends on your training experience levels. If you have never stepped foot in a gym before then 2 days a week is good for wetting your feet and seeing some initial progress. But after a little while you will hopefully be seeing progress and enjoying it enough that you want to up it to 3 or 4 days. While training up to 3-4 days I would recommend focussing on full body work outs so you can work all your main muscle groups multiple times a week. Working them consistently 2-4x every week will allow you to spread out your work load so you don't need to go in and hammer all of 1 specific area at a time and then get serious DOM's for almost a week. Also mixing up the muscle groups can make your sessions more enjoyable rather than focussing on 1. If you're looking for help figuring out how you should train or what exercises to do have a look at some of my other posts for exercise ideas, especially my last one. Any more questions at all to do with your training or specific exercises just send me a PM to chat. We can even organise a PT taster session to work on your technique and then see if getting more guidance through PT would be for you. For more information on personal training send me a direct message or email craiglaw_PT@outlook.com #craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward - 25 days ago

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Quick work out for some of y'all to save and try. Let me know if you try it or if you have any questions. 
KB- Kettlebell DB- Dumbbell

1- KB squat
•Feet flat on floor, neutral spine, chest up (helped when holding KB against your chest to stop rounding), lowering hip crease to knee level or below.

2- KB RDL
• shoulders pulled back and chest out to keep neutral spine, push hips backwards towards the wall, keeping knees soft but not bending like a squat, lower the weight between your feet where your centre of gravity is.

3-DB Chest Press
• Feet flat on floor, shoulders pulled back to create a small arch in your back, keeping your elbows slightly tucked in, drive the DB's straight up and together at the top, control down to just above chest height.

4- V-sit
• Slight lean back, keep feet off the floor, looking straight ahead, keep your hands off your legs.

5-Ski Erg
• Begin with a squatting motion before pulling the handles down to your sides as hard as you can, return to the top with a full stretch and repeat.

6- Reverse Lunges
• Step one foot backwards making sure your feet don't end up in line, keep a small gap between them, drop your back knee to the floor, drive through your front foot to return, then repeat opposite side.

7- Ball slams
• Squat down to pick up the ball, keeping the ball close to your body lift it directly overhead, then throw into the floor as hard as possible.

Exercises 1-3
• 3sets, 8-12 reps, 60-90secs rest between sets

Exercise 4
• 3 sets, 20-40secs, 60-90secs rest between sets

Exercises 5-7 back 2 back 2 back
•30secs Ski, 10 lunges each leg, 10 Ball Slams
3 rounds, 60secs rest between rounds

For more information on personal training send me a direct message or email craiglaw_PT@outlook.com

#craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward

Quick work out for some of y'all to save and try. Let me know if you try it or if you have any questions. KB- Kettlebell DB- Dumbbell 1- KB squat •Feet flat on floor, neutral spine, chest up (helped when holding KB against your chest to stop rounding), lowering hip crease to knee level or below. 2- KB RDL • shoulders pulled back and chest out to keep neutral spine, push hips backwards towards the wall, keeping knees soft but not bending like a squat, lower the weight between your feet where your centre of gravity is. 3-DB Chest Press • Feet flat on floor, shoulders pulled back to create a small arch in your back, keeping your elbows slightly tucked in, drive the DB's straight up and together at the top, control down to just above chest height. 4- V-sit • Slight lean back, keep feet off the floor, looking straight ahead, keep your hands off your legs. 5-Ski Erg • Begin with a squatting motion before pulling the handles down to your sides as hard as you can, return to the top with a full stretch and repeat. 6- Reverse Lunges • Step one foot backwards making sure your feet don't end up in line, keep a small gap between them, drop your back knee to the floor, drive through your front foot to return, then repeat opposite side. 7- Ball slams • Squat down to pick up the ball, keeping the ball close to your body lift it directly overhead, then throw into the floor as hard as possible. Exercises 1-3 • 3sets, 8-12 reps, 60-90secs rest between sets Exercise 4 • 3 sets, 20-40secs, 60-90secs rest between sets Exercises 5-7 back 2 back 2 back •30secs Ski, 10 lunges each leg, 10 Ball Slams 3 rounds, 60secs rest between rounds For more information on personal training send me a direct message or email craiglaw_PT@outlook.com #craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward - 26 days ago

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Doms- delayed onset muscle soreness, something I am experiencing a little after getting back into the gym yesterday 🤦‍♂️😩. What is it? The soreness you experience 24-48 hours after exercise.

Why do you get it? It is pain your body experiences after you participate in an activity that you haven’t done before or regularly. Anywhere from a longer walk/ hill walk at the weekend, up to resistance training in the gym using heavy weights for yourself. Due to the strenuous nature of the activity and your body not being used to it you create small muscle tears and the pain you feel is those tears and the inflammation your body creates to help repair them.

Is it good or bad? If you are experiencing DOMs it means you have introduced a new stimulus to your body and it is recovering from that stimulus. This is good as you are trying something new or you are pushing yourself more in the gym. The pain itself may feel bad initially but it isn’t a sign that you should stop.

What should I do about it? After regularly attending the gym and repeating the same type of exercise your body starts to adjust and your level of soreness decreases. This means that after going once or twice don’t just stop if you are feeling sore. You are better to take a couple days to rest, reduce the weight or amount of reps you do for certain exercises till you are feeling better, or find alternative exercises that will allow you to continue to work out while not causing too much pain.

How can I reduce DOMs? There is no way to completely prevent you getting DOMs but there are a few ways to reduce the level you might get. Active rest, in the days after when you experience DOMS keep yourself active by going on walks or doing light exercises to keep you moving. If you end up sitting on the couch all day with sore muscles, they have no reason to loosen off and so will become tighter and not recover as quick. Some people like to use hot baths to ease the soreness in their muscles. Lastly gentle massage or foam rolling can also sometimes help.

For more information on personal training send me a direct message or email craiglaw_PT@outlook.com

Doms- delayed onset muscle soreness, something I am experiencing a little after getting back into the gym yesterday 🤦‍♂️😩. What is it? The soreness you experience 24-48 hours after exercise. Why do you get it? It is pain your body experiences after you participate in an activity that you haven’t done before or regularly. Anywhere from a longer walk/ hill walk at the weekend, up to resistance training in the gym using heavy weights for yourself. Due to the strenuous nature of the activity and your body not being used to it you create small muscle tears and the pain you feel is those tears and the inflammation your body creates to help repair them. Is it good or bad? If you are experiencing DOMs it means you have introduced a new stimulus to your body and it is recovering from that stimulus. This is good as you are trying something new or you are pushing yourself more in the gym. The pain itself may feel bad initially but it isn’t a sign that you should stop. What should I do about it? After regularly attending the gym and repeating the same type of exercise your body starts to adjust and your level of soreness decreases. This means that after going once or twice don’t just stop if you are feeling sore. You are better to take a couple days to rest, reduce the weight or amount of reps you do for certain exercises till you are feeling better, or find alternative exercises that will allow you to continue to work out while not causing too much pain. How can I reduce DOMs? There is no way to completely prevent you getting DOMs but there are a few ways to reduce the level you might get. Active rest, in the days after when you experience DOMS keep yourself active by going on walks or doing light exercises to keep you moving. If you end up sitting on the couch all day with sore muscles, they have no reason to loosen off and so will become tighter and not recover as quick. Some people like to use hot baths to ease the soreness in their muscles. Lastly gentle massage or foam rolling can also sometimes help. For more information on personal training send me a direct message or email craiglaw_PT@outlook.com - 27 days ago

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Guess Who’s back, Back again. Craig is back, no point telling a friend cause they won’t care.

So after my post last week talking about how I had fallen off the band wagon of training consistently I wrote down my Short, Medium and Long term goals. The short term partly consisted of writing out a training plan so I knew what I wanted to do as soon as I got started, so all that was left was for me to get in the gym and get started.

I’m using this as some accountability to make sure I keep going consistently and get back into the routine. After taking time off everything felt a little rusty but it did feel good to get moving again.

Overview of the session
-	Physically everything felt pretty good. No aches or pains at all.
-	Mentally I felt good as last night I planned out my day so as soon as I woke up I knew when I would be training. That allowed me to get started straight away once the time came and I didn’t sit around contemplating whether to start or not.
-	My only hurdle was a slight downer mentally/ to the ego as I had planned to start at a relatively lower weight to ease myself back in. I didn’t want to be an idiot and try jump back to what I was lifting a few months back.

The weights I used today might be reasonably heavier than other people use, but it is still considerately lighter than some people use as well. You shouldn’t compare what you do to someone else especially if you don’t know their background or any information regarding their training. Earlier this year these weights were part of my warm up but I made sure to stick with the smart decision and slowly build back up long term.

Overall a good first step back into my own training journey. If you’re needing any help or advice in regards of restarting your own fitness journey or just getting started for the first time then send me a PM and I will help in any way I can.

For more information on personal training send me a direct message or email craiglaw_PT@outlook.com

#craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence

Guess Who’s back, Back again. Craig is back, no point telling a friend cause they won’t care. So after my post last week talking about how I had fallen off the band wagon of training consistently I wrote down my Short, Medium and Long term goals. The short term partly consisted of writing out a training plan so I knew what I wanted to do as soon as I got started, so all that was left was for me to get in the gym and get started. I’m using this as some accountability to make sure I keep going consistently and get back into the routine. After taking time off everything felt a little rusty but it did feel good to get moving again. Overview of the session - Physically everything felt pretty good. No aches or pains at all. - Mentally I felt good as last night I planned out my day so as soon as I woke up I knew when I would be training. That allowed me to get started straight away once the time came and I didn’t sit around contemplating whether to start or not. - My only hurdle was a slight downer mentally/ to the ego as I had planned to start at a relatively lower weight to ease myself back in. I didn’t want to be an idiot and try jump back to what I was lifting a few months back. The weights I used today might be reasonably heavier than other people use, but it is still considerately lighter than some people use as well. You shouldn’t compare what you do to someone else especially if you don’t know their background or any information regarding their training. Earlier this year these weights were part of my warm up but I made sure to stick with the smart decision and slowly build back up long term. Overall a good first step back into my own training journey. If you’re needing any help or advice in regards of restarting your own fitness journey or just getting started for the first time then send me a PM and I will help in any way I can. For more information on personal training send me a direct message or email craiglaw_PT@outlook.com #craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence - 28 days ago

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To follow on from my post last night here's another quick guide courtesy of @thefitnesschef_ 
As he mentioned in his original post Alcohol companies aren't legally obligated to disclose the nutritional values on their packaging. So although he has done some research into the different types of alcohol there could well be slight discrepancies between brands etc.

Even still this is a great way to make some solid estimations of what you are actually consuming over the weekend. This way you can do your best to stay within your calorie deficit or what adjustments to make in the days after to balance out the scales. 
For more information on personal training send me a direct message or email craiglaw_PT@outlook.com

#craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward

To follow on from my post last night here's another quick guide courtesy of @thefitnesschef_ As he mentioned in his original post Alcohol companies aren't legally obligated to disclose the nutritional values on their packaging. So although he has done some research into the different types of alcohol there could well be slight discrepancies between brands etc. Even still this is a great way to make some solid estimations of what you are actually consuming over the weekend. This way you can do your best to stay within your calorie deficit or what adjustments to make in the days after to balance out the scales. For more information on personal training send me a direct message or email craiglaw_PT@outlook.com #craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward - 1 month ago

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Damage control over the weekend

A lot of us that go to the gym or perform some form of exercise throughout the week have goals of losing weight, specifically body fat and trying to be our best selves by building our confidence in the gym through our results. 
Mon-Fri we are smashing those goals. Your nutrition is pretty damn good, sticking to your calorie deficit to lose weight, you kill it during your training sessions and you are feeling great.

Then the weekend comes along 😊

It’s your time off to relax a little, catch up on whatever shows you missed, see friends and family and all of this also often leads to eating more calorie dense food and drinking some calories through alcohol. Is this a bad thing? ABSOLUTLEY NOT! And if anyone is telling you to completely scrap these from your life you might wanna question that.

BUT… yes there is a but. We do have to be realistic with what our goals are. If you are set on losing X amount of weight, trying to fit into a smaller size of clothes for an event coming up, or if you are just wanting to get more defined muscles to feel confident, then going all out with food and drink at the weekend is going to affect your progress.

If you are serious about your goals then sometimes you will have to make some changes or sacrifices in the short term to achieve your long-term goals. Remember how I mentioned them in a recent post?

Above I have included a couple suggestions of how to not go super crazy over the weekend. Get yourself moving more. Hell, it is meant to be really nice weather on Saturday, get out there and enjoy the weather and be more active rather than sitting down all day. And be mindful of the food and drink choices you make.

For more information on personal training send me a direct message or email craiglaw_PT@outlook.com

#craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward

Damage control over the weekend A lot of us that go to the gym or perform some form of exercise throughout the week have goals of losing weight, specifically body fat and trying to be our best selves by building our confidence in the gym through our results. Mon-Fri we are smashing those goals. Your nutrition is pretty damn good, sticking to your calorie deficit to lose weight, you kill it during your training sessions and you are feeling great. Then the weekend comes along 😊 It’s your time off to relax a little, catch up on whatever shows you missed, see friends and family and all of this also often leads to eating more calorie dense food and drinking some calories through alcohol. Is this a bad thing? ABSOLUTLEY NOT! And if anyone is telling you to completely scrap these from your life you might wanna question that. BUT… yes there is a but. We do have to be realistic with what our goals are. If you are set on losing X amount of weight, trying to fit into a smaller size of clothes for an event coming up, or if you are just wanting to get more defined muscles to feel confident, then going all out with food and drink at the weekend is going to affect your progress. If you are serious about your goals then sometimes you will have to make some changes or sacrifices in the short term to achieve your long-term goals. Remember how I mentioned them in a recent post? Above I have included a couple suggestions of how to not go super crazy over the weekend. Get yourself moving more. Hell, it is meant to be really nice weather on Saturday, get out there and enjoy the weather and be more active rather than sitting down all day. And be mindful of the food and drink choices you make. For more information on personal training send me a direct message or email craiglaw_PT@outlook.com #craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward - 1 month ago

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Great wee infograph from @andy_rippedbody to help anyone struggling to know where their calories come from.

It's a regular question from clients how to increase their protein intake or what foods are high in protein. I like to use pictures like these to help remind them as it is much easier to look back on rather than try remember what we discussed. 
Also awesome if you are quite high in fats or carbs one day to see what you can possibly use to try get the most from your remaining calories for the day. 
For more information on personal training send me a direct message or email craiglaw_PT@outlook.com

#craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward

Great wee infograph from @andy_rippedbody to help anyone struggling to know where their calories come from. It's a regular question from clients how to increase their protein intake or what foods are high in protein. I like to use pictures like these to help remind them as it is much easier to look back on rather than try remember what we discussed. Also awesome if you are quite high in fats or carbs one day to see what you can possibly use to try get the most from your remaining calories for the day. For more information on personal training send me a direct message or email craiglaw_PT@outlook.com #craiglawpt #dunfermlinept #pt #personaltraining #personaltrainer #puregym #puregymdunfermline #fitness #fit #training #gym #gymlife #exercise #weights #abs #transformation #coaching #training #fatloss #weightloss #confidence #strongnotskinny #health #mythbusters #onlinepersonaltraining #everforward - 1 month ago

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