#neatup247 photos & videos

15.4k Posts

I feel like they really missed an opportunity by not making this jetty cross the entire lake 🤷🏼‍♀️ Could’ve walked to @bestbodysupplements Warner’s Bay for some more tees 😅
-
Really tho who could complain about getting their steps in in a place like this ❤️ #neatup247
-
#health #fitness #fit #weightloss #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #health #healthy #instahealth #healthychoices #active #strong #motivation #sunshine #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise #bestbodynation #musclenation #bodiesbyrachel

I feel like they really missed an opportunity by not making this jetty cross the entire lake 🤷🏼‍♀️ Could’ve walked to @bestbodysupplements Warner’s Bay for some more tees 😅
-
Really tho who could complain about getting their steps in in a place like this ❤️ #neatup247
-
#health #fitness #fit #weightloss #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #health #healthy #instahealth #healthychoices #active #strong #motivation #sunshine #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise #bestbodynation #musclenation #bodiesbyrachel

It was a difficult day for me today as I finally started the process to conclude my past life...it made me reflect a lot on my life and appreciate what I’ve gained over the past few years whilst going it solo...I don’t have regrets my past is full of memories and learning points which will just make me a better human in the long run...but emotionally drained I kicked my ass with a disgusting leg session in my sanctuary Kings 👑 this pic is me completely broken...Monday completed it 💀 -
-
-
-
-

#legday #sweat #instafit #grind #bodybuilding #igfitness #bossbabe #nofilter #realtalk #fitness #fitnessmotivation #motivation #fit #gains #lifestyle #cardio #neatup247 #muscle #bootybuilding #legs #workout #shredded #trainhard #eatclean #gym #change #newbeginnings #sanctuary #therapy #hamstrings

It was a difficult day for me today as I finally started the process to conclude my past life...it made me reflect a lot on my life and appreciate what I’ve gained over the past few years whilst going it solo...I don’t have regrets my past is full of memories and learning points which will just make me a better human in the long run...but emotionally drained I kicked my ass with a disgusting leg session in my sanctuary Kings 👑 this pic is me completely broken...Monday completed it 💀 -
-
-
-
-

#legday #sweat #instafit #grind #bodybuilding #igfitness #bossbabe #nofilter #realtalk #fitness #fitnessmotivation #motivation #fit #gains #lifestyle #cardio #neatup247 #muscle #bootybuilding #legs #workout #shredded #trainhard #eatclean #gym #change #newbeginnings #sanctuary #therapy #hamstrings

This used to be me. I have had a great Monday.  But if you have not had a great one, you don't have to wait until next Monday,  even if today was less than perfect for you.  Start again tomorrow morning.  Don't waste another week waiting for the famous Monday. 
If there was one chocolate in the box of Milk Tray that you don't like.. You wouldn't throw out the whole box would you? 
So why throw the whole week away just for one day?

Tuesday is as good as day as any to make big changes.  Go for it.

#jamessmithacademy #caloriedeficit #neatup247 #weighttraining #weightlossjourney #quoteoftheday #wordsofwisdom #tips
#thoughts #transformationtuesday #motivationMonday #fattofit #fatloss #livingmybestlife #lovindublin #fitness #irishfitfam #ireland #bigupourselves #goals #mindset #determination

This used to be me. I have had a great Monday. But if you have not had a great one, you don't have to wait until next Monday, even if today was less than perfect for you. Start again tomorrow morning. Don't waste another week waiting for the famous Monday.
If there was one chocolate in the box of Milk Tray that you don't like.. You wouldn't throw out the whole box would you?
So why throw the whole week away just for one day?

Tuesday is as good as day as any to make big changes. Go for it.

#jamessmithacademy #caloriedeficit #neatup247 #weighttraining #weightlossjourney #quoteoftheday #wordsofwisdom #tips
#thoughts #transformationtuesday #motivationMonday #fattofit #fatloss #livingmybestlife #lovindublin #fitness #irishfitfam #ireland #bigupourselves #goals #mindset #determination

After a long struggle finally I can see a path!!
-
It has been weeks of frustration as I have struggled to get into a routine in the gym its just always been too busy with to many people making it difficult but finally I found a gym with loads of space and equipment!!
-
Today's focus was legs, trying to get good range of motion while controlling the tempo and engaging the muscles during the movements.
----------------------------------------------------------
FB: The Health and Fitness Coach⠀⠀⠀
Insta:The Health and Coach⠀⠀⠀
Email: stephenheaney28@gmail.com⠀⠀
----------------------------------------------------------
#thehealthandfitnesscoach #sydney #onlinecoaching #personaltraining #weightloss #transformation  #fittnessfirstpittstreet #fatlosstips #strengthtraining #strong #healthy #fitnessfirstsydney #lifestyle #neatup247 #workouts #nutrition #thezone #weightlifting #grouptraining  #fitnessmotivation #fitfam #fitfamuk #hiitworkout #gym #fatloss #backtobasics #Fit #gym #Motivation #Fitspo #eatclean

After a long struggle finally I can see a path!!
-
It has been weeks of frustration as I have struggled to get into a routine in the gym its just always been too busy with to many people making it difficult but finally I found a gym with loads of space and equipment!!
-
Today's focus was legs, trying to get good range of motion while controlling the tempo and engaging the muscles during the movements.
----------------------------------------------------------
FB: The Health and Fitness Coach⠀⠀⠀
Insta:The Health and Coach⠀⠀⠀
Email: stephenheaney28@gmail.com⠀⠀
----------------------------------------------------------
#thehealthandfitnesscoach #sydney #onlinecoaching #personaltraining #weightloss #transformation   #fittnessfirstpittstreet #fatlosstips #strengthtraining #strong #healthy #fitnessfirstsydney #lifestyle #neatup247 #workouts #nutrition #thezone #weightlifting #grouptraining   #fitnessmotivation #fitfam #fitfamuk #hiitworkout #gym #fatloss #backtobasics #Fit #gym #Motivation #Fitspo #eatclean

Done!! 3x in 3 weeks!!!! Faster again this week. Love seeing some decent progress 
Haven't weighed myself in 3 weeks as the scales keep not moving, so seeing changes AWAY from the scales is always encouraging.

Done!! 3x in 3 weeks!!!! Faster again this week. Love seeing some decent progress
Haven't weighed myself in 3 weeks as the scales keep not moving, so seeing changes AWAY from the scales is always encouraging.

Day 78. Start of week 12. I seem to really like Monday’s. Under on my calories, smashed my steps. Even had time for a sauna and steam. Very good day today. Gym tomorrow night. #todaywasagoodday #neatup247 #relaxed

Day 78. Start of week 12. I seem to really like Monday’s. Under on my calories, smashed my steps. Even had time for a sauna and steam. Very good day today. Gym tomorrow night. #todaywasagoodday #neatup247 #relaxed

Just an average day in the life of me...smashing over 20,000 steps in a day!🚶‍♀️
.
#neat #neatup247 @diren.kartal

Just an average day in the life of me...smashing over 20,000 steps in a day!🚶‍♀️
.
#neat #neatup247 @diren.kartal

Nice run in the sunshine this evening before the kids went to bed. Super pleased with myself as this is the furthest I have ran without stopping to walk 🙌🏻 Just need to run that another 2 times and that the Great North Run done 😭😂

Nice run in the sunshine this evening before the kids went to bed. Super pleased with myself as this is the furthest I have ran without stopping to walk 🙌🏻 Just need to run that another 2 times and that the Great North Run done 😭😂

It seems wallpaper shopping is good for fitness! 🥳 might use that from now on... going shopping to get fit 😈😂

It seems wallpaper shopping is good for fitness! 🥳 might use that from now on... going shopping to get fit 😈😂

Basically I feel fucking great & I'm here to embrace it 🍑🧡
.
.
.
Steps are between 12000 & 20000 a day. I'm still eating 2500-3000 calories a day. Training is literally whatever I can do on the day given my shoulder is still recovering 🤷‍♀️3 upper days & 2-3 lower days (I hate leg day but they growing so that's nice). Cardio 2-3 times a week & I pretty much do it when I'm angry/sad/got a lot in the brain cos it clears it all out (endorphins 🤙) .
.
.
Work hard, show it off, be proud of yourself 👏 after nearly 4 years of training I can honestly say I can look in the mirror without picking out all the bits I hate about myself anymore (other than my fucking shoulder that's letting the entire team down looking like some sad coat hanger). Anyway my point is, you're a queen baby girl 👑
.
.
#training #weightlifting #bodybuilding #fitness #fitspo #fitfam #fit #fitlife #fitgirl #fitnesslife #fitnessmotivation #fitnessgirl #motivation #mondaymotivation #mondaymantra #inspiration #inspo #aesthetic #buildabooty #andahamstringplease #neatup247 #flexibledieting #iifym #personaltrainer #girlswithtattoos #girlswhotrain #girlswholift

Basically I feel fucking great & I'm here to embrace it 🍑🧡
.
.
.
Steps are between 12000 & 20000 a day. I'm still eating 2500-3000 calories a day. Training is literally whatever I can do on the day given my shoulder is still recovering 🤷‍♀️3 upper days & 2-3 lower days (I hate leg day but they growing so that's nice). Cardio 2-3 times a week & I pretty much do it when I'm angry/sad/got a lot in the brain cos it clears it all out (endorphins 🤙) .
.
.
Work hard, show it off, be proud of yourself 👏 after nearly 4 years of training I can honestly say I can look in the mirror without picking out all the bits I hate about myself anymore (other than my fucking shoulder that's letting the entire team down looking like some sad coat hanger). Anyway my point is, you're a queen baby girl 👑
.
.
#training #weightlifting #bodybuilding #fitness #fitspo #fitfam #fit #fitlife #fitgirl #fitnesslife #fitnessmotivation #fitnessgirl #motivation #mondaymotivation #mondaymantra #inspiration #inspo #aesthetic #buildabooty #andahamstringplease #neatup247 #flexibledieting #iifym #personaltrainer #girlswithtattoos #girlswhotrain #girlswholift

🏃🏼‍♀️I was on a mission today to burn come calories! Went on two quick walks, played an hour of netball and then hit the gym for a quick weights session 🏃🏼‍♀️
.
.
.
#Fitspo #Fitfam #GirlsWhoLift  #GymLife #armday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #steps #TrainHard #Gains #Strengthtraining #Physiquefreak #fitbitversa #Fitness #Netball #FitFluential #mondaymotivation #Gym #neatup247

🏃🏼‍♀️I was on a mission today to burn come calories! Went on two quick walks, played an hour of netball and then hit the gym for a quick weights session 🏃🏼‍♀️
.
.
.
#Fitspo   #Fitfam   #GirlsWhoLift   #GymLife #armday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #steps #TrainHard #Gains #Strengthtraining #Physiquefreak #fitbitversa #Fitness #Netball #FitFluential   #mondaymotivation #Gym   #neatup247

Beautiful start to a week
-
Check in tomorrow AM and we are now sub 8 weeks until the first comp 😱
-
Busy week ahead so taking advantage of some down time where possible with a podcast and walk to work
-
#weightlossjourney #strongnotskinny #tonedfigure #preplife #neatup #neatup247 #summer #summerwalk #cardio #bodybuilding #podcast

Beautiful start to a week
-
Check in tomorrow AM and we are now sub 8 weeks until the first comp 😱
-
Busy week ahead so taking advantage of some down time where possible with a podcast and walk to work
-
#weightlossjourney #strongnotskinny #tonedfigure #preplife #neatup #neatup247 #summer #summerwalk #cardio #bodybuilding #podcast

⁣⁣
⁣⁣
Light weight shoulder session, dropping the weight and focusing on Time Under Tension and contraction. Form and control over weight.⁣
⁣
Finished off with a bit of back/glute work at the end. Trying to sort this lower back out is a bitch. ⁣⁣
⁣⁣
⁣⁣
⁣⁣
⁣⁣⁣ #gym #abs #training #gymlife #pt #gymshark #ptacademy #puregym #ipswich #suffolk #fit #fitness #fitlife #aesthetic #shredded #shredded_academy #neatup247 #health #muscleandfitness #muscle #physique #bodybuilding #fitnessmotivation #personaltrainer⁣

⁣⁣
⁣⁣
Light weight shoulder session, dropping the weight and focusing on Time Under Tension and contraction. Form and control over weight.⁣

Finished off with a bit of back/glute work at the end. Trying to sort this lower back out is a bitch. ⁣⁣
⁣⁣
⁣⁣
⁣⁣
⁣⁣⁣ #gym #abs #training #gymlife #pt #gymshark #ptacademy #puregym #ipswich #suffolk #fit #fitness #fitlife #aesthetic #shredded #shredded_academy #neatup247 #health #muscleandfitness #muscle #physique #bodybuilding #fitnessmotivation #personaltrainer

Are you sore for days after training?
Finding it very hard to recover?
Walking like a duck?
.
Every week chatting to clients it is clear how much they under eat.
This affects performance in the gym, recovery and even fat loss.
How far would you drive with no fuel?
.
Women are particularly bad for this. If you want that toned look you are going to have to build some lean tissue.
This is achieved by creating a stimulus through resistance training and allowing your body to repair having adequate protein and calories in your diet.
.
Put simply, if you don’t have enough fuel to work hard in the gym, you’re making it a lot harder to get results!
.
#personaltrainer #onlinecoach #neatup247 #recovery #coach #fatlossjourney #fatloss #fatlosscoach #instafit #instahealth #fitness #health #dmfitnessandhealth #inspired

Are you sore for days after training?
Finding it very hard to recover?
Walking like a duck?
.
Every week chatting to clients it is clear how much they under eat.
This affects performance in the gym, recovery and even fat loss.
How far would you drive with no fuel?
.
Women are particularly bad for this. If you want that toned look you are going to have to build some lean tissue.
This is achieved by creating a stimulus through resistance training and allowing your body to repair having adequate protein and calories in your diet.
.
Put simply, if you don’t have enough fuel to work hard in the gym, you’re making it a lot harder to get results!
.
#personaltrainer #onlinecoach #neatup247 #recovery #coach #fatlossjourney #fatloss #fatlosscoach #instafit #instahealth #fitness #health #dmfitnessandhealth #inspired

Training has been a bit hit and miss of late for numerous reasons. Rather than bore you with them, I’ll just list my training tonight 💪🏻💪🏻💪🏻💪🏻
.
.
3 sets 10-15 reps
RDL
Incline Fly
Goblet squat 
Chest press
Rear foot elevated split squat 
Cuban press
Hip thrusts 
Lateral raises 
Hammer curls 
Frontal raises 
Skull crushers 
#jsam #jamessmithacademy #strongnotskinny #fitness #girlswhosquat #girlswholift #neatup247

Training has been a bit hit and miss of late for numerous reasons. Rather than bore you with them, I’ll just list my training tonight 💪🏻💪🏻💪🏻💪🏻
.
.
3 sets 10-15 reps
RDL
Incline Fly
Goblet squat
Chest press
Rear foot elevated split squat
Cuban press
Hip thrusts
Lateral raises
Hammer curls
Frontal raises
Skull crushers
#jsam #jamessmithacademy #strongnotskinny #fitness #girlswhosquat #girlswholift #neatup247

I missed lunch due to a migraine but dinner is mackerel with asparagus, butternut squash cubes and sauerkraut 🥳

I missed lunch due to a migraine but dinner is mackerel with asparagus, butternut squash cubes and sauerkraut 🥳

Another emotional day but within calories!! No binges & feeling more in control! 
@sainsburys flapjack 267 calories 
@aldiuk salted caramel high protein ice cream 302 calories - FYI decent for £1.99 a tub!!
Dinner:
@mydelikitchen skinni wrap turned into cheesey garlic bread with @eatlean cheese
Chicken, turkey bacon, loads of veg, passata, @barenakedfoodsofficial spaghetti, rocket & more @eatlean cheese 733 calories 
Water: 4.5 litres 
Steps: 20237 👣 13.3 km
Gym: rest day 
Calories: 1,302

#calories #fatloss #fatlossjourney #caloriecounting #diet #fatlossjourney #dieting #myfitnesspal #health #mealprep #weightloss #caloriedeficit #calories #CDF #caloriefuckingdeficit #neatup247 #jamessmithacademy #jsam #balichallenge #jsabalichallenge #balichallengeparttwo

Another emotional day but within calories!! No binges & feeling more in control!
@sainsburys flapjack 267 calories
@aldiuk salted caramel high protein ice cream 302 calories - FYI decent for £1.99 a tub!!
Dinner:
@mydelikitchen skinni wrap turned into cheesey garlic bread with @eatlean cheese
Chicken, turkey bacon, loads of veg, passata, @barenakedfoodsofficial spaghetti, rocket & more @eatlean cheese 733 calories
Water: 4.5 litres
Steps: 20237 👣 13.3 km
Gym: rest day
Calories: 1,302

#calories #fatloss #fatlossjourney #caloriecounting #diet #fatlossjourney #dieting #myfitnesspal #health #mealprep #weightloss #caloriedeficit #calories #CDF #caloriefuckingdeficit #neatup247 #jamessmithacademy #jsam #balichallenge #jsabalichallenge #balichallengeparttwo

Bicep curls superset with Tricep push downs 5 x 12 for the buuuuuurn 🔥 
Aaaaand .... Check out gymwear.com - 
10% discount if you use my referral link!! - http://www.gymwear.co.uk/?aff=75 ☺️💖👍💪🏋️‍♂️ #tricepworkout .
.
.
.
.
#fitspo #fitfam #girlswholift #gymlife #legday #fitnesstips #fitlife #getstrong #workout #gains #strengthtraining #love #motivation 
#allin #challenge #weights #strongnotskinny  #lift #health #fitness #strength #mealprep #squat #igfit #life #superset #neatup247

@pumpthebump @sweatymumsurvival @powerliftingwomen
@jennalouise_jl
@brookeence 
@direnkartal92
@jamessmithpt
@lisafiitt

Bicep curls superset with Tricep push downs 5 x 12 for the buuuuuurn 🔥
Aaaaand .... Check out gymwear.com -
10% discount if you use my referral link!! - http://www.gymwear.co.uk/?aff=75 ☺️💖👍💪🏋️‍♂️ #tricepworkout .
.
.
.
.
#fitspo #fitfam #girlswholift #gymlife #legday #fitnesstips #fitlife #getstrong #workout #gains #strengthtraining #love #motivation
#allin #challenge #weights #strongnotskinny #lift #health #fitness #strength #mealprep #squat #igfit #life #superset #neatup247

@pumpthebump @sweatymumsurvival @powerliftingwomen
@jennalouise_jl
@brookeence
@direnkartal92
@jamessmithpt
@lisafiitt

Bi’s, Tri’s and Abs on this beautiful Monday ☀️💖
This cable twist variation is a creeper... try 5 sets of 12 each side 💪 
Aaaaand .... Check out gymwear.com - 
10% discount if you use my referral link!! - http://www.gymwear.co.uk/?aff=75 ☺️💖👍💪🏋️‍♂️ #absworkout .
.
.
.
.
#fitspo #fitfam #girlswholift #gymlife #legday #fitnesstips #fitlife #getstrong #workout #gains #strengthtraining #love #motivation 
#allin #challenge #weights #strongnotskinny  #lift #health #fitness #strength #mealprep #squat #igfit #life #superset #neatup247

@pumpthebump @sweatymumsurvival @powerliftingwomen
@jennalouise_jl
@brookeence 
@direnkartal92
@jamessmithpt
@lisafiitt

Bi’s, Tri’s and Abs on this beautiful Monday ☀️💖
This cable twist variation is a creeper... try 5 sets of 12 each side 💪
Aaaaand .... Check out gymwear.com -
10% discount if you use my referral link!! - http://www.gymwear.co.uk/?aff=75 ☺️💖👍💪🏋️‍♂️ #absworkout .
.
.
.
.
#fitspo #fitfam #girlswholift #gymlife #legday #fitnesstips #fitlife #getstrong #workout #gains #strengthtraining #love #motivation
#allin #challenge #weights #strongnotskinny #lift #health #fitness #strength #mealprep #squat #igfit #life #superset #neatup247

@pumpthebump @sweatymumsurvival @powerliftingwomen
@jennalouise_jl
@brookeence
@direnkartal92
@jamessmithpt
@lisafiitt

Twilight walk with the boys. So lucky to have this on our doorstep #twighlightwalk #beach #castle #broughtyferry #ferrycastle #broughtyferrybeach #castlegreen #getoutdoors #neat #neatup247 @bgalloway77
NSV 😮
I thought I’d take the plunge and order some Size 12 leather look jeans.
They only bloody fit despite a weeks holiday last week. 
Last wore size 12 jeans 25 years ago 😃
#jsa #size12 #size12jeans #neatup247 #bethebestversionofyou #slimmingworld #weightwatchers #changeyourmindset #mfp #ivegotthis #nicfitness27 #nsv #nonscalevictory #droppedadresssize #cantrememberwheniwaslastthissize #walkforexercise #10000steps

NSV 😮
I thought I’d take the plunge and order some Size 12 leather look jeans.
They only bloody fit despite a weeks holiday last week.
Last wore size 12 jeans 25 years ago 😃
#jsa #size12 #size12jeans #neatup247 #bethebestversionofyou #slimmingworld #weightwatchers #changeyourmindset #mfp #ivegotthis #nicfitness27 #nsv #nonscalevictory #droppedadresssize #cantrememberwheniwaslastthissize #walkforexercise #10000steps

And... I’m back running 🏃‍♀️🏃‍♀️🏃‍♀️. After crippling my hip with plenty of half marathons and Brighton Marathon a few years back, I lost the love. Now im raring to go and aiming for a half by September. Feels great! #jamessmithacademy #jsam #neatup247 #running

And... I’m back running 🏃‍♀️🏃‍♀️🏃‍♀️. After crippling my hip with plenty of half marathons and Brighton Marathon a few years back, I lost the love. Now im raring to go and aiming for a half by September. Feels great! #jamessmithacademy #jsam #neatup247 #running

The key to a great physique❤️👊🏼
-
#neatup247

The key to a great physique❤️👊🏼
-
#neatup247

💜

💜

♥ C A N ‘ T  H A V E  E V E R Y T H I N G ♥
.
Want the good news or the bad news!?
.
Bad news is: You won’t get abs by eating cake.
.
Good news is: Give a shit.
.
Pass me the goddam cake! I will be bringing SO MUCH CAKE to class tonight! If you can spare some loose change, bring it in and I’ll trade you for cake - all in the name of charity. So now it’s virtuous cake. Which means you have a legit reason to get involved 🤣 Bring a tuppaware and fill it - I’m not even joking 💪
.
Every penny is going straight to @oxfordshiremind 💙
.
.
.
.
.
.
.
.
.
#bodyburn #oxford #bodyburnoxford #girlpower #thisgirlcan #fitness #fitfam #fitspo #fitnessmotivation #motivation #exercise #workout #wod #neatup247 #girlgang #monday #motivationmonday #mind #mentalhealth #wellbeing #cake

♥ C A N ‘ T H A V E E V E R Y T H I N G ♥
.
Want the good news or the bad news!?
.
Bad news is: You won’t get abs by eating cake.
.
Good news is: Give a shit.
.
Pass me the goddam cake! I will be bringing SO MUCH CAKE to class tonight! If you can spare some loose change, bring it in and I’ll trade you for cake - all in the name of charity. So now it’s virtuous cake. Which means you have a legit reason to get involved 🤣 Bring a tuppaware and fill it - I’m not even joking 💪
.
Every penny is going straight to @oxfordshiremind 💙
.
.
.
.
.
.
.
.
.
#bodyburn #oxford #bodyburnoxford #girlpower #thisgirlcan #fitness #fitfam #fitspo #fitnessmotivation #motivation #exercise #workout #wod #neatup247 #girlgang #monday #motivationmonday #mind #mentalhealth #wellbeing #cake

If you’re getting to the the gym 3 x a week for 1 hour at at time, that’s amazing and better than most.

But if weight loss is the goal, don’t spend this valuable time focused on trying to burn calories.

It’s still only 2.5% of your week (spent awake that is..and that’s assuming you get 8 hours of sleep a night, which is probably quite generous.) So rather than putting all your focus into burning your calories in the gym, focus on the other 109 hours outside of it 🚶‍♀️Take a stroll at lunch
🐱 Walk the cat
☎️ Do some stair walks on your phone calls
🧺 Carry baskets when you’re shopping instead of trolleys
💐 Do some gardening for your nan
🕺 Throw the dad shapes at any given opportunity (regardless of trying to increase NEAT or not ☝️)
.
You can be as imaginative as you want to be, just try and move!

Its also worth nothing that if you’re eating a lot less than normal, your body will naturally want to move less, so you really do have to make a conscious effort to move more.
💪 And those 3 hours in the gym...try and focus on building muscle and strength instead, or at the very least trying to retain it🏋️‍♀️
-
-
-
-
-
#actchangesustain #NEAT #cardio #fatburning #workout #crossfit #f45 #health #healthy #healthyliving #organic #transformation #gym #diet #fatlossdiet #caloriedeficit #weightloss #fatloss #calories #nutrition #fitness #fitspo #flexibledieting #evidencebased #food #motivation #neatup247 #weighttraining

If you’re getting to the the gym 3 x a week for 1 hour at at time, that’s amazing and better than most.

But if weight loss is the goal, don’t spend this valuable time focused on trying to burn calories.

It’s still only 2.5% of your week (spent awake that is..and that’s assuming you get 8 hours of sleep a night, which is probably quite generous.) So rather than putting all your focus into burning your calories in the gym, focus on the other 109 hours outside of it 🚶‍♀️Take a stroll at lunch
🐱 Walk the cat
☎️ Do some stair walks on your phone calls
🧺 Carry baskets when you’re shopping instead of trolleys
💐 Do some gardening for your nan
🕺 Throw the dad shapes at any given opportunity (regardless of trying to increase NEAT or not ☝️)
.
You can be as imaginative as you want to be, just try and move!

Its also worth nothing that if you’re eating a lot less than normal, your body will naturally want to move less, so you really do have to make a conscious effort to move more.
💪 And those 3 hours in the gym...try and focus on building muscle and strength instead, or at the very least trying to retain it🏋️‍♀️
-
-
-
-
-
#actchangesustain #NEAT #cardio #fatburning #workout #crossfit #f45 #health #healthy #healthyliving #organic #transformation #gym #diet #fatlossdiet #caloriedeficit #weightloss #fatloss #calories #nutrition #fitness #fitspo #flexibledieting #evidencebased #food #motivation #neatup247 #weighttraining

DON’T BE FALLED INTO THINKING THAT JUST BECAUSE YOU ARE IN CALORIE DEFICIT, YOU CAN REDUCE THE AMOUNT YOU MOVE. -
ACTUALLY WHAT YOU SHOULD BE DOING IS INCREASING YOU MOVEMENT. -
DON’T THINK THAT A CALORIE DEFICIT IS ENOUGH. ITS NOT. -
YOU NEED TO KEEP UP WITH YOUR NEAT. -
DON’T STOP MOVING. -
NEED HELP UNDERSTANDING YOUR NEAT AND HOW TO INCREASE IT, ASK!
-
-
@mylesclarkpt
-
-
 #fitness #health #healthyattitude #improveyourhealth #improvewellbeing #walking #moving #movement #neat #neatup247 #keeponmoving #fatloss #weightloss #losingfat #losingweight #caloriesincaloriesout #nutritioncoach #caloriedeficit #caloriescount #movingislosing #sudbury #suffolk #mcpt

DON’T BE FALLED INTO THINKING THAT JUST BECAUSE YOU ARE IN CALORIE DEFICIT, YOU CAN REDUCE THE AMOUNT YOU MOVE. -
ACTUALLY WHAT YOU SHOULD BE DOING IS INCREASING YOU MOVEMENT. -
DON’T THINK THAT A CALORIE DEFICIT IS ENOUGH. ITS NOT. -
YOU NEED TO KEEP UP WITH YOUR NEAT. -
DON’T STOP MOVING. -
NEED HELP UNDERSTANDING YOUR NEAT AND HOW TO INCREASE IT, ASK!
-
-
@mylesclarkpt
-
-
#fitness #health #healthyattitude #improveyourhealth #improvewellbeing #walking #moving #movement #neat #neatup247 #keeponmoving #fatloss #weightloss #losingfat #losingweight #caloriesincaloriesout #nutritioncoach #caloriedeficit #caloriescount #movingislosing #sudbury #suffolk #mcpt

Do you know what the difference is? 
NEAT = non-exercise activity thermogenesis. Aka activities that help your body burn calories that aren’t in the gym. Activities include anything from standing instead of sitting, taking your dog on a walk, putting groceries away, mowing the lawn, shoveling ice off your driveway and SO MUCH MORE. This is how we burn the majority of our calories because let’s be honest, out of 168 hours in a week we’re probably in the gym for a mere fraction of that 
EAT = exercise activity thermogenesis. This is a planned workout in the gym and where we build the muscles and really make the mind body connection. 
The best coach to follow on this topic is @diren.kartal #neatup247 
What are you doing to keep moving and burning calories? Comment below👇🏼

Do you know what the difference is?
NEAT = non-exercise activity thermogenesis. Aka activities that help your body burn calories that aren’t in the gym. Activities include anything from standing instead of sitting, taking your dog on a walk, putting groceries away, mowing the lawn, shoveling ice off your driveway and SO MUCH MORE. This is how we burn the majority of our calories because let’s be honest, out of 168 hours in a week we’re probably in the gym for a mere fraction of that
EAT = exercise activity thermogenesis. This is a planned workout in the gym and where we build the muscles and really make the mind body connection.
The best coach to follow on this topic is @diren.kartal #neatup247
What are you doing to keep moving and burning calories? Comment below👇🏼

Took a trip with the 2 Lews to Kinder Reservoir today 😍 Beautiful views and weather was perfect ☀️ I would gladly do this walk every day ❤️ #neatup247 🤣

Took a trip with the 2 Lews to Kinder Reservoir today 😍 Beautiful views and weather was perfect ☀️ I would gladly do this walk every day ❤️ #neatup247 🤣

Banded pull ups! Love this so much! Helps to better feel what it should be like and makes it challenging. Still a ways off, but progress! 
#goals #fortheloveofskatan #cfd #neatup247 #jamessmithacademy #jsam #progress #pullup #train #trainforyourgame #tomboy

Banded pull ups! Love this so much! Helps to better feel what it should be like and makes it challenging. Still a ways off, but progress!
#goals #fortheloveofskatan #cfd #neatup247 #jamessmithacademy #jsam #progress #pullup #train #trainforyourgame #tomboy

Normal service being resumed. Wk 8 Day 1 chest and triceps. 
Chocolate protein powder and oats smoothie for breakfast. 
5x10 60kg barbell bench presses. Pb set.
Raised Dumbell chest fly’s 3x10  2x 15kg.. they felt heavy 
2x15  2x20kg cable chest fly’s 
Machine incline shoulder Press 3x39kg 
3x10 Narrow Dumbell presses 2x17.5kg
Tricep super set with PT Chris joining in and adding closed hand plank pulses ... why 🙈🔥🔥🔥. 3x12 Tricep rope pull overs , into Tricep cable push downs, into Tricep dips.. plank pulses , Rest 30 seconds repeat 2 more times 
Roast pork leg, lean on salad bap post training... 2 eggs scrambled afternoon snack. Feeling the session.  #smashedit #foodfit #fitfood #foodporn #fitstagran #foodfitness #instafit #fatloss #bodybuilding #buildingmuscle #oldguysrule  #gymbuddy #nutrition #diet #gains #bodycoachgraduate #gainsveins #fitfam #fitnessfamily #trainhard #trainsmart #nevermissamonday #gymmotivation #trx #jamessmithacademy #jsam  #outdoorgym #healthyfood #healthylifestyle #neatup247

Normal service being resumed. Wk 8 Day 1 chest and triceps.
Chocolate protein powder and oats smoothie for breakfast.
5x10 60kg barbell bench presses. Pb set.
Raised Dumbell chest fly’s 3x10 2x 15kg.. they felt heavy
2x15 2x20kg cable chest fly’s
Machine incline shoulder Press 3x39kg
3x10 Narrow Dumbell presses 2x17.5kg
Tricep super set with PT Chris joining in and adding closed hand plank pulses ... why 🙈🔥🔥🔥. 3x12 Tricep rope pull overs , into Tricep cable push downs, into Tricep dips.. plank pulses , Rest 30 seconds repeat 2 more times
Roast pork leg, lean on salad bap post training... 2 eggs scrambled afternoon snack. Feeling the session. #smashedit #foodfit #fitfood #foodporn #fitstagran #foodfitness #instafit #fatloss #bodybuilding #buildingmuscle #oldguysrule #gymbuddy #nutrition #diet #gains #bodycoachgraduate #gainsveins #fitfam #fitnessfamily #trainhard #trainsmart #nevermissamonday #gymmotivation #trx #jamessmithacademy #jsam #outdoorgym #healthyfood #healthylifestyle #neatup247

Nice snack today, frozen berries with @skyryoghurt 😊

Nice snack today, frozen berries with @skyryoghurt 😊

N.E.A.T (Non-exercise activity thermogenesis) -
What is NEAT? Neat is the energy that you expend when performing daily tasks that you would count as exercise. Activities such as walking 🚶‍♂️, dusting, washing up, cooking 👨‍🍳 even typing and fidgeting! -
By constantly increasing your neat not only will you burn additional calories without realising it, you will also adapt a more active lifestyle that doesn’t involve just going to the gym! -
Instead of taking the escalator, why not take the stairs? Instead of getting off at your regular bus stop, get off one or two stops earlier? Start signing and dancing whilst cooking your meals? (Secretly do sometimes...) -
Keep moving to keep your NEAT up 👍  #neatup247 #nonexerciseactivitythermogenesis #fitness #personaltrainer #mondaymotivation #getitdone

N.E.A.T (Non-exercise activity thermogenesis) -
What is NEAT? Neat is the energy that you expend when performing daily tasks that you would count as exercise. Activities such as walking 🚶‍♂️, dusting, washing up, cooking 👨‍🍳 even typing and fidgeting! -
By constantly increasing your neat not only will you burn additional calories without realising it, you will also adapt a more active lifestyle that doesn’t involve just going to the gym! -
Instead of taking the escalator, why not take the stairs? Instead of getting off at your regular bus stop, get off one or two stops earlier? Start signing and dancing whilst cooking your meals? (Secretly do sometimes...) -
Keep moving to keep your NEAT up 👍 #neatup247 #nonexerciseactivitythermogenesis #fitness #personaltrainer #mondaymotivation #getitdone

In order to achieve fat loss we must create an energy deficit which means we must use more energy than we intake via food and drink. Whilst the gym is and should be an integral part I want you to know that fat loss can occur simply through managing how much you move and how much you eat. Even if you train for 1 hour per day that's only 7 hours over the week (which by the way is unrealistic for 95% of people). There are another 23 hours in each day and therefore another 163 in the rest of the week. Which do you think you can impact the most? Make sure that you are increasing your activity out of the gym too. Try aiming for 10,000 steps per day to start, once this becomes a habit, increase to 11 and then 12000 and beyond. Go for more walks, get some fresh air, park the car further away, take the stairs - I could go on and on. Your key takeaway here is that you have at least 23 hours outside of the gym every day and it's in these hours that you must simply move more and eat less - Manage your calories and track your food people - The gym is the icing on the cake 💪
#habit #calories #nutrition #lifestyle #fatloss #weightloss #stepcount #upyourneat #neatup247 #freshair #walk #steps #energybalance #energydeficit #caloriesmatter #caloriedeficit #puregym #preston #mondaymotivation #mondaytip

In order to achieve fat loss we must create an energy deficit which means we must use more energy than we intake via food and drink. Whilst the gym is and should be an integral part I want you to know that fat loss can occur simply through managing how much you move and how much you eat. Even if you train for 1 hour per day that's only 7 hours over the week (which by the way is unrealistic for 95% of people). There are another 23 hours in each day and therefore another 163 in the rest of the week. Which do you think you can impact the most? Make sure that you are increasing your activity out of the gym too. Try aiming for 10,000 steps per day to start, once this becomes a habit, increase to 11 and then 12000 and beyond. Go for more walks, get some fresh air, park the car further away, take the stairs - I could go on and on. Your key takeaway here is that you have at least 23 hours outside of the gym every day and it's in these hours that you must simply move more and eat less - Manage your calories and track your food people - The gym is the icing on the cake 💪
#habit #calories #nutrition #lifestyle #fatloss #weightloss #stepcount #upyourneat #neatup247 #freshair #walk #steps #energybalance #energydeficit #caloriesmatter #caloriedeficit #puregym #preston #mondaymotivation #mondaytip

🐕🚶🏼‍♀️⛅🌳🍃 #neatup247 #keepmoving #dogwalk #springsunshine

🐕🚶🏼‍♀️⛅🌳🍃 #neatup247 #keepmoving #dogwalk #springsunshine

Depois de 4 semanas, voltei à cela. Não foi nada fácil mas estou feliz em ter tentado. 👍👍💪🏼💪🏼
E ai, vc desiste qdo as coisas ficam complicadas? Vc desiste qdo vc não tem tempo? Vc desiste qdo vc se machuca? 🤔🤔 Um dia de cada vez.
Uma refeição de cada vez.
Um treino de cada vez. 
#metornandofit #noexcuses #befitnova  #eatingright #eatingclean #countingmacros #macros #recover #getready #helpwithrecovery #legday #legworkout #lifting #strength  #indoorcycle #ilift #caloriedeficit #beincontrol #fatloss #losefat #loseweight #commitment #hardwork #motivation #neatup247 #jo316 #digabasta #caloriefuckingdeficit #cfd

Depois de 4 semanas, voltei à cela. Não foi nada fácil mas estou feliz em ter tentado. 👍👍💪🏼💪🏼
E ai, vc desiste qdo as coisas ficam complicadas? Vc desiste qdo vc não tem tempo? Vc desiste qdo vc se machuca? 🤔🤔 Um dia de cada vez.
Uma refeição de cada vez.
Um treino de cada vez.
#metornandofit #noexcuses #befitnova #eatingright #eatingclean #countingmacros #macros #recover #getready #helpwithrecovery #legday #legworkout #lifting #strength #indoorcycle #ilift #caloriedeficit #beincontrol #fatloss #losefat #loseweight #commitment #hardwork #motivation #neatup247 #jo316 #digabasta #caloriefuckingdeficit #cfd

Taking today as an active rest day because I'm still slightly sore from Friday and Saturday and I want to be on my A game for my PT session tomorrow. But I wanted to do something active and it was so sunny out that I couldn't pass on a nice walk. ☀️👣 #neatup247 #weightloss #weightlossjourney #restday #fitnessjourney #nofilter #nature #sunshine #walk #fitbit

Taking today as an active rest day because I'm still slightly sore from Friday and Saturday and I want to be on my A game for my PT session tomorrow. But I wanted to do something active and it was so sunny out that I couldn't pass on a nice walk. ☀️👣 #neatup247 #weightloss #weightlossjourney #restday #fitnessjourney #nofilter #nature #sunshine #walk #fitbit

Weathers getting better, days are getting longer so there are no excuses to not get out moving 🚶🏻‍♂️
.
As simple as it seems but just increasing your daily activity and moving more can yield massive improvements.
.
This will improve your metabolic rate, your improve your mood and lower stress levels.
.
Try adding 2000 extra steps per day and reap the rewards! .
#personaltrainer #fatlossjourney #fatloss #coach #onlinecoach #fatlosscoach #neatup247

Weathers getting better, days are getting longer so there are no excuses to not get out moving 🚶🏻‍♂️
.
As simple as it seems but just increasing your daily activity and moving more can yield massive improvements.
.
This will improve your metabolic rate, your improve your mood and lower stress levels.
.
Try adding 2000 extra steps per day and reap the rewards! .
#personaltrainer #fatlossjourney #fatloss #coach #onlinecoach #fatlosscoach #neatup247

Fitness trackers, love them or hate them? ⌚️
•
Personally I think they are a fantastic tool for keeping you on track - yes they are not 100% accurate - however they are an amazing visual aid for keeping yourself accountable to yourself, if not a little bit addictive...😂. If it keeps you moving and shows a rough idea of what you are burning and motivate you to keep in that magical calorie deficit, that can’t be bad, right? 😜
Fat loss is simple - burn more calories than you put in your mouth. Simple. 🙌🏼. #applewatch #fitnesstracker #neatup247 #calories #caloriedeficit #caloriesinvscaloriesout #fatloss #pt  #weightloss #fitnessforlife #living8020 #london #virginactive #femaletrainer #moveyourbody

Fitness trackers, love them or hate them? ⌚️

Personally I think they are a fantastic tool for keeping you on track - yes they are not 100% accurate - however they are an amazing visual aid for keeping yourself accountable to yourself, if not a little bit addictive...😂. If it keeps you moving and shows a rough idea of what you are burning and motivate you to keep in that magical calorie deficit, that can’t be bad, right? 😜
Fat loss is simple - burn more calories than you put in your mouth. Simple. 🙌🏼. #applewatch #fitnesstracker #neatup247 #calories #caloriedeficit #caloriesinvscaloriesout #fatloss #pt #weightloss #fitnessforlife #living8020 #london #virginactive #femaletrainer #moveyourbody

.
Set out to do an easy 8k - did an easy 8k with a slight push on the last K 🤗
.
Once again no pace/watch watching - only my splits and I was quite pleased with them. Nearly negative splits - but who actually cares.... I'm getting better 🤷🏼‍♀️
.
I listened to @jamessmithpt #podcast on lifting, while running 🤦🏼‍♀️ that man's voice and knowledge ❤
.
First time ever I was slightly gutted to stop for the traffic lights , I normally prey for lights to be on red while I catch my breath and stop my lungs from leaving my body, but not this time 💃🏼
.
I'm still surprised every time I run that I can actually run, that voice in my head that tells me I'm shit and I can't do it knew I wasn't having any of it today and I didn't hear a peep. All I heard was how amazing I am, how my legs are fantastic and how badass I am 💁🏼‍♀️
.
I skipped around tesco and danced all the way home - have that Monday 🥊
.
#runmummyrun #JSAM #neatup247 #badass

.
Set out to do an easy 8k - did an easy 8k with a slight push on the last K 🤗
.
Once again no pace/watch watching - only my splits and I was quite pleased with them. Nearly negative splits - but who actually cares.... I'm getting better 🤷🏼‍♀️
.
I listened to @jamessmithpt #podcast on lifting, while running 🤦🏼‍♀️ that man's voice and knowledge ❤
.
First time ever I was slightly gutted to stop for the traffic lights , I normally prey for lights to be on red while I catch my breath and stop my lungs from leaving my body, but not this time 💃🏼
.
I'm still surprised every time I run that I can actually run, that voice in my head that tells me I'm shit and I can't do it knew I wasn't having any of it today and I didn't hear a peep. All I heard was how amazing I am, how my legs are fantastic and how badass I am 💁🏼‍♀️
.
I skipped around tesco and danced all the way home - have that Monday 🥊
.
#runmummyrun #JSAM #neatup247 #badass

So... my lovely friend had to say goodbye to her rabbit today as he picked the wrong fight and lost 😬🤦🏼‍♀️
.
.
.
So here we are (after I’d been to the gym) digging a hole for said rabbit 🐰 .
.
.
All I can say is #neatup247 💪 you gotta get your exercise where you can 😂 @diren.kartal @jamessmithpt 😂😂
.
.
.
And Bubbles I didn’t know you well,  but I hear you were a great bunny 🐰😢🌈🌈
.
.
.
#neatup247 #kickboxinggirl #holedigger #aintsayingsheaholedigger #friends #rabbit #rabbitrainbow

So... my lovely friend had to say goodbye to her rabbit today as he picked the wrong fight and lost 😬🤦🏼‍♀️
.
.
.
So here we are (after I’d been to the gym) digging a hole for said rabbit 🐰 .
.
.
All I can say is #neatup247 💪 you gotta get your exercise where you can 😂 @diren.kartal @jamessmithpt 😂😂
.
.
.
And Bubbles I didn’t know you well, but I hear you were a great bunny 🐰😢🌈🌈
.
.
.
#neatup247 #kickboxinggirl #holedigger #aintsayingsheaholedigger #friends #rabbit #rabbitrainbow

The  weekend's adventures gave my following another little boost so I just want to say Hello and I am glad you are here.
Both new and longer time followers.
I love sharing my journey with you all and I have some plans for the rest of the year so please do stick with me.

Join in the chats and always feel free to DM me to say hello or ask a question etc. I'm no expert but I am learning all the time through my own journey and following good people here. So if I can't help you I surely can point you to someone who can.

Thanks for your continued support and encouragement it makes this adventure all the more fun. 💋💋💋💋 Big thanks  also to the lovely Maria in @likeandshare.ie who designed this lovely little graphic for me. She is a lovely friend and a fabulous small local business here in Dublin. So pop on over to her page where she shares lots of socal media tips and tricks. Support women in business. ❤️❤️❤️ #jamessmithacademy #caloriedeficit #newfollowers #neatup247 #progresspics #weightlossjourney #adventuretime #weighttraining #dublin #irishfitfam #fitness #fitnessmotivation #fitfam #weightlosstransformation #womenempowerment #womeninbusiness

The weekend's adventures gave my following another little boost so I just want to say Hello and I am glad you are here.
Both new and longer time followers.
I love sharing my journey with you all and I have some plans for the rest of the year so please do stick with me.

Join in the chats and always feel free to DM me to say hello or ask a question etc. I'm no expert but I am learning all the time through my own journey and following good people here. So if I can't help you I surely can point you to someone who can.

Thanks for your continued support and encouragement it makes this adventure all the more fun. 💋💋💋💋 Big thanks also to the lovely Maria in @likeandshare.ie who designed this lovely little graphic for me. She is a lovely friend and a fabulous small local business here in Dublin. So pop on over to her page where she shares lots of socal media tips and tricks. Support women in business. ❤️❤️❤️ #jamessmithacademy #caloriedeficit #newfollowers #neatup247 #progresspics #weightlossjourney #adventuretime #weighttraining #dublin #irishfitfam #fitness #fitnessmotivation #fitfam #weightlosstransformation #womenempowerment #womeninbusiness

CARDIO BEFORE OR AFTER WEIGHT TRAINING? 🤨
👉🏼
👉🏼
Let’s talk about whether you should implement cardio before or after weight training for Fat Loss benefits ... Now the point of adding in some cardio may be to increase calorie burn to create a larger calorie deficit across the day 👉🏼 Please NOTE yesterday’s post is all about how you DON’T have to do cardio for Fat Loss so do not assume you have to do it to lose weight 👉🏼 Anyway, ideally I would only advise to do cardio AFTER WEIGHT TRAINING 💪🏼
👉🏼
👉🏼
Why? .
Because you ideally want to preserve your energy you have for your weight training and doing cardio before your session will use most of the energy you have before even starting your weight training session. The reason we advise weight training during fat loss phases are not to ‘burn calories’ but to sculpt and tone your body by building and preserving muscle mass which allows your body to look leaner and more ‘toned’ (sorry I hate that word but it’s kinda needed to explain what I mean by the word lean 😂🙈). Therefore, ideally we want you to have as much energy as possible during your weight training workouts so you can push yourself and increase strength my upping your weights each time you train allowing you to see real progress and allow lean muscle tissue to shape your body. If you did 30 minutes of cardio before you weight trained you would probably be weaker having used some of your muscle glycogen stores up and we don’t want that! So save your cardio for after your weights! 👉🏼
👉🏼
How much cardio should you do? 👉🏼
Now this is all completely individual and dependent on many factors so I can’t advise you on ‘how many minutes you should be doing’ or what you should be hitting in terms of heart rate etc. But what I would advise is to not overly stress your body out with doing stupid amounts and often little cardio/HIIT finishers are most probably the best for fat loss goals 😊❤️
#fatloss #femaletraining #cardio #cardiobeforeorafter #strongwomen #gainingstrength #amenorrhearecovery #neatup247 #gymshark #weighttraining #weighttrainingforwomen #mondaymotivation #motivation #instafit #caloriedeficit #calories

CARDIO BEFORE OR AFTER WEIGHT TRAINING? 🤨
👉🏼
👉🏼
Let’s talk about whether you should implement cardio before or after weight training for Fat Loss benefits ... Now the point of adding in some cardio may be to increase calorie burn to create a larger calorie deficit across the day 👉🏼 Please NOTE yesterday’s post is all about how you DON’T have to do cardio for Fat Loss so do not assume you have to do it to lose weight 👉🏼 Anyway, ideally I would only advise to do cardio AFTER WEIGHT TRAINING 💪🏼
👉🏼
👉🏼
Why? .
Because you ideally want to preserve your energy you have for your weight training and doing cardio before your session will use most of the energy you have before even starting your weight training session. The reason we advise weight training during fat loss phases are not to ‘burn calories’ but to sculpt and tone your body by building and preserving muscle mass which allows your body to look leaner and more ‘toned’ (sorry I hate that word but it’s kinda needed to explain what I mean by the word lean 😂🙈). Therefore, ideally we want you to have as much energy as possible during your weight training workouts so you can push yourself and increase strength my upping your weights each time you train allowing you to see real progress and allow lean muscle tissue to shape your body. If you did 30 minutes of cardio before you weight trained you would probably be weaker having used some of your muscle glycogen stores up and we don’t want that! So save your cardio for after your weights! 👉🏼
👉🏼
How much cardio should you do? 👉🏼
Now this is all completely individual and dependent on many factors so I can’t advise you on ‘how many minutes you should be doing’ or what you should be hitting in terms of heart rate etc. But what I would advise is to not overly stress your body out with doing stupid amounts and often little cardio/HIIT finishers are most probably the best for fat loss goals 😊❤️
#fatloss #femaletraining #cardio #cardiobeforeorafter #strongwomen #gainingstrength #amenorrhearecovery #neatup247 #gymshark #weighttraining #weighttrainingforwomen #mondaymotivation #motivation #instafit #caloriedeficit #calories

Monday Monday...😉
Baton, café... pronta p voltar às aulas de bicicleta, depois do meu acidente. Foram 4 semanas longas, mas feliz q esteja me recuperando. 😬
Nessas 4 semanas quando meus treinamento foi limitado iniciei novos hábitos que so vem a acrescentar a minha qualidade de vida. 😄
É verdade, imprevistos acontecem, os planos dão errado, mas tudo depende somente de nós mesmos. 🤔
Respire! Relaxe! Respire novamente! 
Um dia de cada vez.
Uma refeição de cada vez.
Um treino de cada vez. 
#metornandofit #noexcuses #befitnova  #eatingright #eatingclean #countingmacros #macros #recover #getready #helpwithrecovery #legday #legworkout #lifting #strength  #indoorcycle #ilift #caloriedeficit #beincontrol #fatloss #losefat #loseweight #commitment #hardwork #motivation #neatup247 #jo316 #digabasta #caloriefuckingdeficit #cfd

Monday Monday...😉
Baton, café... pronta p voltar às aulas de bicicleta, depois do meu acidente. Foram 4 semanas longas, mas feliz q esteja me recuperando. 😬
Nessas 4 semanas quando meus treinamento foi limitado iniciei novos hábitos que so vem a acrescentar a minha qualidade de vida. 😄
É verdade, imprevistos acontecem, os planos dão errado, mas tudo depende somente de nós mesmos. 🤔
Respire! Relaxe! Respire novamente!
Um dia de cada vez.
Uma refeição de cada vez.
Um treino de cada vez.
#metornandofit #noexcuses #befitnova #eatingright #eatingclean #countingmacros #macros #recover #getready #helpwithrecovery #legday #legworkout #lifting #strength #indoorcycle #ilift #caloriedeficit #beincontrol #fatloss #losefat #loseweight #commitment #hardwork #motivation #neatup247 #jo316 #digabasta #caloriefuckingdeficit #cfd

So far I’m liking Monday. Slowly but surely getting back into the swing of things. Breakfast on the go and walking around East London catching up on @jamessmithpt podcasts. Lots of food for thought and lessons learned. 🤯💛 #fitfam #iifymwomen #bitchdontkillmyvibe #jsa #jamessmithacademy #neatup247

So far I’m liking Monday. Slowly but surely getting back into the swing of things. Breakfast on the go and walking around East London catching up on @jamessmithpt podcasts. Lots of food for thought and lessons learned. 🤯💛 #fitfam #iifymwomen #bitchdontkillmyvibe #jsa #jamessmithacademy #neatup247

-
Life is about growth.
Evolution.
Insights & Understandings.
-
My world is changing right along with me.
-
I have such love for the never ending cast of players that move in and out of my life.
-
But my life is about me.
And I choose to surround myself with people that support me in my greatest and highest good.
-
As we all should.
-
It’s okay to be alone sometimes.
-
The set changes in the darkness and something entirely new takes the stage.
-
Enjoy the show.
-
#CTI2019 #geniuscatalyst #abonneylady #healthyweightloss #timetojustgetonwithit #JSAM #neatup247 #CFD #balichallenge

-
Life is about growth.
Evolution.
Insights & Understandings.
-
My world is changing right along with me.
-
I have such love for the never ending cast of players that move in and out of my life.
-
But my life is about me.
And I choose to surround myself with people that support me in my greatest and highest good.
-
As we all should.
-
It’s okay to be alone sometimes.
-
The set changes in the darkness and something entirely new takes the stage.
-
Enjoy the show.
-
#CTI2019 #geniuscatalyst #abonneylady #healthyweightloss #timetojustgetonwithit #JSAM #neatup247 #CFD #balichallenge

I’m baaaaack 👏🏻 Some warmed up oats this morning after a little weekend away ✈️ We literally went to Manc airport to watch the planes and have a spa day but it was so relaxing. My stomach hurts now from too much food and I’m ready to get back on it. Got a busy week so let’s go 🏃🏼‍♀️

I’m baaaaack 👏🏻 Some warmed up oats this morning after a little weekend away ✈️ We literally went to Manc airport to watch the planes and have a spa day but it was so relaxing. My stomach hurts now from too much food and I’m ready to get back on it. Got a busy week so let’s go 🏃🏼‍♀️

Absolute beaut OG bar this morning 👌🍫 @grenadeofficial Second week of PPL and we're already making progress with heavier weights on 70% of Pulls today! 💪💪 Shout out to my man from @powersourcefood_ having a chat this morning in @simplygym_bedford be looking to order some of their sweet treats soon, gotta support local businesses so check them out as they take the prep out of mealprep! 👊🔥👊🔥

Absolute beaut OG bar this morning 👌🍫 @grenadeofficial Second week of PPL and we're already making progress with heavier weights on 70% of Pulls today! 💪💪 Shout out to my man from @powersourcefood_ having a chat this morning in @simplygym_bedford be looking to order some of their sweet treats soon, gotta support local businesses so check them out as they take the prep out of mealprep! 👊🔥👊🔥

It's Monday the sun is shining and  time to get motivated.

My motivation is to feel the best I can to enjoy my life with my family.

Family weddings are the best and we just had a wonderful time celebrating together, a chance to put on our finery have fun, lots of laughs and lots of mum dancing. And get those special photos (pic 3 mum, dad and bro 💙) I also did my 100,000 steps last week thanks to the mum dancing!

Special memories made, now to carry on doing what I have, little changes in our diet and lifestyle add up 😁

#mondaymotivation
#family
#jsam
#cfd
#neatup247
#progressnotperfection
#weightlossjourney

It's Monday the sun is shining and time to get motivated.

My motivation is to feel the best I can to enjoy my life with my family.

Family weddings are the best and we just had a wonderful time celebrating together, a chance to put on our finery have fun, lots of laughs and lots of mum dancing. And get those special photos (pic 3 mum, dad and bro 💙) I also did my 100,000 steps last week thanks to the mum dancing!

Special memories made, now to carry on doing what I have, little changes in our diet and lifestyle add up 😁

#mondaymotivation
#family
#jsam
#cfd
#neatup247
#progressnotperfection
#weightlossjourney

I also managed to stay in #CFD for a full 7 days..... I managed 12,537kcal over the week which leaves me in a big FAT (like what I did?) deficit. 
Next weekend might be different though as I plan to eat and drink a bit more 🍕 🍻  #neatup247 #jsam #cfd #neatup247 #jsa #fitness #gym #weightlosstransformation  #fitbit #weightloss #weightlossjourney #jsam #coys #ootd #potd #love #goodvibes #fitfam #fitness #gymmotivation #mfp #myfitnesspal

I also managed to stay in #CFD for a full 7 days..... I managed 12,537kcal over the week which leaves me in a big FAT (like what I did?) deficit.
Next weekend might be different though as I plan to eat and drink a bit more 🍕 🍻 #neatup247 #jsam #cfd #neatup247 #jsa #fitness #gym #weightlosstransformation #fitbit #weightloss #weightlossjourney #jsam #coys #ootd #potd #love #goodvibes #fitfam #fitness #gymmotivation #mfp #myfitnesspal

Spring time 😊🐰🐣🦆🌷🌼☀️ #10k #mytherapy #neatup247

Spring time 😊🐰🐣🦆🌷🌼☀️ #10k #mytherapy #neatup247

It’s not always about as aesthetics, let’s not forget that
-
Think about this next time you train ❤️👊🏼 #neatup247

It’s not always about as aesthetics, let’s not forget that
-
Think about this next time you train ❤️👊🏼 #neatup247

25.03 5am is not the dream... this sky though 😍 #alittlebitofhappy #thelittlethings #mrsjlb2019 #sunrise #earlymorning #whataview #neatup247 #chasingfire #seaside
This weeks goals: 🌟Keep daily food within calorie deficit 🌟Drink more water 🌟10,000 steps per day 🌟3x gym sessions 🌟Run 15 miles (not all in one go!) Happy Monday 😁
.
.
#cfd #caloriedeficit #flexibledieting #fatlossjourney #fatloss #goals #neatup247 #jsa #jamessmithacademy #jamessmithacademymember #healthychoices #halfmarathon #halfmarathontraining #thisgirlcan

This weeks goals: 🌟Keep daily food within calorie deficit 🌟Drink more water 🌟10,000 steps per day 🌟3x gym sessions 🌟Run 15 miles (not all in one go!) Happy Monday 😁
.
.
#cfd #caloriedeficit #flexibledieting #fatlossjourney #fatloss #goals #neatup247 #jsa #jamessmithacademy #jamessmithacademymember #healthychoices #halfmarathon #halfmarathontraining #thisgirlcan

Back to reality this week. Last week did loads of walking on holiday but also a fair amount of eating and drinking! But an average of 16k steps per day is goooood! Jet lag kicking my ass as been awake since 330am and back to work today but going to walk to work today too. Then a workout tonight too. Need to sort my life out. That usual post holiday assessment of life. Anyway, have good weeks people! #jsa #jamessmithacademy #neatup247 #holiday #instatravel #holidaywalking #instafit #fitspo #weightloss #cfd

Back to reality this week. Last week did loads of walking on holiday but also a fair amount of eating and drinking! But an average of 16k steps per day is goooood! Jet lag kicking my ass as been awake since 330am and back to work today but going to walk to work today too. Then a workout tonight too. Need to sort my life out. That usual post holiday assessment of life. Anyway, have good weeks people! #jsa #jamessmithacademy #neatup247 #holiday #instatravel #holidaywalking #instafit #fitspo #weightloss #cfd

🔥brisk walk🔥
.
⌚️Beware Apple watches and Fitbits! They can be well off and shouldn't be followed thinking you can eat more calories because you burned more. People can type and drive and these devices will register wrist movement as steps.
.
🔢 Instead, this handy table is more accurate when trying to work out calories burned against steps taken.
.
⚖️ Find your closest weight, and see the difference between 2000 - 16000 steps. You'll soon realise why it's a good idea to get on your feet and try to keep moving and your NEAT (non-exercise activity thermogenesis) calories up.
.
🔥 There's one variable with this that is important to note. A 200lb/90.7kg  person who is 10% body fat doing 10000 steps against a 200lb/90.7kg person with 40% body fat doing 10000 steps will burn at different rates. It requires more energy to move muscle than it does fat.
Repost @bodysmartfitness
#Neat #Steps #NeatUp247 #FitBit #10ksteps #AppleWatch #tracking #caloriedeficit #walking #walks #stepcount #calorieburn #pounds #kgs #weightloss

🔥brisk walk🔥
.
⌚️Beware Apple watches and Fitbits! They can be well off and shouldn't be followed thinking you can eat more calories because you burned more. People can type and drive and these devices will register wrist movement as steps.
.
🔢 Instead, this handy table is more accurate when trying to work out calories burned against steps taken.
.
⚖️ Find your closest weight, and see the difference between 2000 - 16000 steps. You'll soon realise why it's a good idea to get on your feet and try to keep moving and your NEAT (non-exercise activity thermogenesis) calories up.
.
🔥 There's one variable with this that is important to note. A 200lb/90.7kg person who is 10% body fat doing 10000 steps against a 200lb/90.7kg person with 40% body fat doing 10000 steps will burn at different rates. It requires more energy to move muscle than it does fat.
Repost @bodysmartfitness
#Neat #Steps #NeatUp247 #FitBit #10ksteps #AppleWatch #tracking #caloriedeficit #walking #walks #stepcount #calorieburn #pounds #kgs #weightloss

Not a lot of time for exercise so far today. Taking my shirt literally and working on my #neatup247 in the meantime.

Thanks @diren.kartal for the shirt bruv!

Not a lot of time for exercise so far today. Taking my shirt literally and working on my #neatup247 in the meantime.

Thanks @diren.kartal for the shirt bruv!

It’s been a while of being lazy but finally back to the gym to kick some goals! 💪🏻 #goals #gym #gymlife #gains #weightloss #fatloss #neatup247 #CFD #caloriefuckingdeficit #chickswholift #transform

It’s been a while of being lazy but finally back to the gym to kick some goals! 💪🏻 #goals #gym #gymlife #gains #weightloss #fatloss #neatup247 #CFD #caloriefuckingdeficit #chickswholift #transform

- Tips for a more productive day - 
These are my favourite things to do each morning to set me up for a productive day, if you give them a try hopefully they work for you to 😁

1. First thing after waking up, drink a massive glass of water. Over night our bodies get so dehydrated so having some water will rehydrate and wake our bodies up making you feeling fresh to start the day. 
2. Make your bed. Making the bed makes me feel like I’ve already achieved something for the day. For me its a little satisfying knowing that my bed is made and my room is clean which again, clears my mind as there is no mess. 
3. Get dressed for the day. Get out of your pj’s and into your active wear or whatever you have planned for that day.
4. MY BEST TIP write a check list of things that need to be done that day. Ticking off stuff is satisfying and makes me feel a lot more productive throughout the day, makes me feel like I’ve achieved more and not been lazy.

- Tips for a more productive day -
These are my favourite things to do each morning to set me up for a productive day, if you give them a try hopefully they work for you to 😁

1. First thing after waking up, drink a massive glass of water. Over night our bodies get so dehydrated so having some water will rehydrate and wake our bodies up making you feeling fresh to start the day.
2. Make your bed. Making the bed makes me feel like I’ve already achieved something for the day. For me its a little satisfying knowing that my bed is made and my room is clean which again, clears my mind as there is no mess.
3. Get dressed for the day. Get out of your pj’s and into your active wear or whatever you have planned for that day.
4. MY BEST TIP write a check list of things that need to be done that day. Ticking off stuff is satisfying and makes me feel a lot more productive throughout the day, makes me feel like I’ve achieved more and not been lazy.