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Anatomy Meets Barbell

Personal Training and Online Coaching

Client Spotlight

*** UNDER CONSTRUCTION ***

This page will feature client profiles, transformations and testimonials. This will be their place to shine and share their success stories with others.

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Do you fall off the nutrition bandwagon at the weekend? 🐷 . . . The week has seven days. The weekend has two. Most people ‘celebrate’ the start of the weekend on Friday. In this case, the weekend technically has three days. That is 42.9% of the week 🤭 . . . A lot of people are ‘good’ with their food throughout the week. The weekend, i.e. 42.9% of the time, not so much. 42.9% of dodgy nutrition, vs 57.1% of nutrition on track 😬 . . . Yet, people expect miracles when it comes to their progress 🤷🏻‍♀️ . . . Miracles don’t exist, and continuous progress only happens with brutal consistency. Weekday/weekend nutrition habits are okay, but then it needs to be accepted that progress will slow down, or temporarily stall 🐌 . . . The following does certainly (and unfortunately) not hold true for all areas of life, but the great thing about fitness is: It’s super fair. You don’t get what you don’t work for. So don’t expect 100% pay-off for only working 57.1% of the time 🤯 . . . A cheeky way around this: Balance. Option 1: Eat less and move more during the week to allow for a larger amount of calories and less movement at the weekend. . . . Option 2: At the weekend, eat less throughout the day, keep training and moving as usual, and then there will be room for the odd ‘treat’ or meal off track 🤩 . . . You’ll see me eat scones, ice cream or skittles. Yes. But do you see me fast in the morning, eat lean protein and vegetables through the day, walk for two hours or hammer out cardio hours consistently? Also yes. Fitness is fair. You get what you work for 💪🏼 . . . Need a hand to sort your energy balance out so your weekends don’t wreck your progress anymore? Give me a shout and I’ll lend you a hand 🤓🙌🏼 Cause these 42.9% matter!!!

IFAA Congress London part ✌🏼feat. social times 🥰 #holidayindisguise #threedaymatedate #wesocandid #skivingmuch

Broaden your focus - you’ll notice that progress is everywhere ☀️⚖️ . . . The scale is a helpful tool, but there’s so much more to your journey 🤩 . . . I challenge my clients to tune into all of the above. Progress comes in many ways and forms, and the number on the scale is just one way to assess it! . . . You won’t be able to see progress in all areas each week, but I guarantee you that you’ll see progress in some areas every single week if you stay consistent 💪🏼 ...and the more progress you see, the more motivated you’ll feel to stay on track! Tracking your progress in several and diverse ways is a win-win-win-win situation really 🥳 . . . Coaching is about so much more than one weekly hour of face-to-face PT where someone makes you sweat so that you lose weight 🤦🏻‍♀️ (Which - disclaimer - is NOT how weightloss works anyway 🙄)

Little academic 👶🏻, big world stage this weekend 🤓 . . . An absolute honour to be invited to speak as a delegate for the University of Dundee at the 19th World Congress of the International Federation of Anatomist Associations in London, and share the stage with some of my absolute idols, such as Susan Standring (nope, still not over it!) 😳🙊 . . . Could almost say living the dream, but let’s not sugar coat it, the amount of work in the shadows that goes into this career is absolutely enormous and weekends like these are rare. . . . Yet grateful to have had the opportunity to probably half the average speaker age on that stage 😉 🤓 👊🏼 . . . Did I hear someone say IFAA 2021 in Istanbul? 😁 ‘Anatomy of women, woman of anatomy’ - should be a fab one too 🥳 . . . #greetingsfromlondon #miniacademic #isthisthingon #alwaystalking

Ever wondered which one you should do? . . . The Smith is a great option for max stability, and research showed that it allows you to recruit hamstrings and glutes more as you can adapt a different stance compared with barbell squats. . . . In turn, a barbell squat is a better option if you’re looking to recruit as many muscle groups as possible, as it was found to recruit muscles to a larger degree overall compared with a Smith squat. . . . As a barbell squat is a free weight exercise, studies found it to recruit more stabilising muscles than the Smith squat, and your core is switched on to a larger degree. . . . You often see deliberate exercise selection with these two. Bodybuilders aim for max stability in a lift and to lift as heavy as possible to achieve max muscle hypertrophy. Hence, they often go for the Smith squat. . . . Athletes in sports specific training often carry out barbell squats as it has benefits in terms of improving their overall strength profile and stability. . . . Which one should you do? In all fairness, if you’re new to exercise it doesn’t matter. As long as you start moving you will get a positive response from your body. A Smith squat is easier to learn in terms of technique, and safer if you exercise on your own. A lot of my clients find that the barbell squat is more fun and gives them a greater sense of achievement. . . . I personally assess how my clients move, and select the exercises based on their abilities. If their abilities overlap with their preferences that’s great - if not, I explain why I programme specific exercises for them. . . . I hope this helps to clear up some squat confusion 🤓💪🏼

MID WEEK MOOD 🤑💋 . . . Not exercise related, but don’t we all sometimes wish it was the weekend already ✈️ 😬 #humpday #doublesplease #nextstoplondon

I have no tolerance for people complaining about a busy life - harsh but 🤷🏻‍♀️ . . . How often have you made a plan to work but slept in (looking at uni students)? Watched Netflix instead of writing that essay? Been on your phone instead of studying? Chased deadlines? Got stressed? Pulled all nighters as a result? . . . In general, the majority of your stress will be self-inflicted and down to your inability to pull your finger out, organise yourself and get shit done. Harsh but true. . . . Here are a few simple things you can do if you want to become more productive and efficient with your time. . . . I’d recommend giving these a go if you complain more than once a week about your life being ‘just so busy’ while you still find time to muck about most of your day. . . . These few easy but effective measures helped me to build and stay on top of several careers and a business at age 26. I reckon over the past decade I got three decades worth of work done. Simply by being that little bit more productive and accountable to myself. . . . Not my usual chilled Sunday vibes, but maybe a great inspiration to get to work and reduce complaints about a busy life. The less time you spend complaining, the more time you have to be productive 🤓🥳🙌🏼

Pre and post two-hour-run transformation pic 🍅😂 . . . I’ve been without a cold, virus or chest infection for four weeks now, done cardio consistently almost every day, been out for minimum 2h walks most nights, lost 2kg bodyweight so far, and thought to give the long distances a go again after my breathing has been better and better recently ☺️ . . . Went out for two hours last night to test the waters and see what I could do. Conditions were optimal, what limited me were actually tired legs and joints, not my breathing, and I exceeded my own expectations (which doesn’t happen too often 😅). . . . Ran two hours in total and covered 18.2km which is 3km short of a half marathon distance. Even more important tho, my recovery after has been great - no pain, very little sore, and good appetite and sleep. Even out walking as usual today 👍🏻 . . . Can you blame me for heading out this morning having bought a new pair of running trainers, making hearty eyes at the marathon distance again? 🏃🏽‍♀️😍 . . . I remember running out of Dundee uphill across the Tay Bridge at km 10-13 last night thinking ‘I love this shit’ 😂👌🏼 . . . I always believed you can be a lifter, runner, gymnast, whatever you set your mind to and whatever you enjoy - no limits 🤩🙌🏼

Small waist illusion, better posture, less back pain... 📝 . . . Also: A strong upper back is 🔥👌🏼 . . . These are five movements you can easily incorporate into your workout routine in pretty much any gym that has resistance and cable machines. . . . Do them twice per week, go heavy, train intense, progress your weights and reps, be patient, don’t eat like a tit - and these wee wings will grow 🐥 . . . If you need a hand incorporating them into your routine, or are looking for a holistic coaching approach that’s fun, increases your strength and is designed to make you look and feel your best get in touch and I’m happy to give you a hand 🤓💪🏼

Contact

Pure Gym Dundee
152 West Marketgait
DD1 1NJ
Dundee

+44 7880993114

anatomymeetsbarbellpt@gmail.com

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