christeambox christeambox

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Chris Emmett - Online Coach  Team Box Coach Online Nutrition & Training ๐Ÿ•๐Ÿ‹๐Ÿป Helping you get shredded & strong Make change now not later

http://team-box.co.uk/

Transformation Tuesday (late๐Ÿ™ˆ) Took the day off yesterday for my bday so posting this today a day late. This is a recent client @training_for_muscle_vicki. Vicki started with me looking to gain some lean muscle and get stronger. To start with was very hesitant with adding in calories, using a iifym approach and training at a public gym for the first time ever after my advice for her training and goals. After 5 months she gained some good lean size, nailed her first ever x5 bw pull ups, felt at home at her gym and her relationship with food was amazing. A great client to work with who I look forward to hopefully working with again soon. #transformationtuesday #transformation #musclegain #leangains #iifym #flexibledieting #training #nutrition #lean #workingmum #gymlife #fatlosstips #gainingtime #onlinecoaching #onlinept #clientresults #lovemyjob

Quick fire Q@A

Ever seen that friends episode with Joey and Chandellor?

Last week at Team Box HQ we decided to take inspiration. Check it out!

#onlinecoaching #onlinept #pt #ptlife #personaltrainer #fitfam #fitness #training #nutritioncoaching #dietcoach #coaching #flexibledieting #nutrition #vscocam #vsco #fatlosstips #fatlossgoals #gainsbro

Everyone loves a good protein bar. However do they actually contain enough for the job? Servings of protein every 3-5 hours of around 25-40g depending on the source will cause a spike in muscle protein synthesis (MPS) which is vital to rebuild new proteins within muscle tissue and get more gains๐Ÿ’ช. But Mars and snickers bars only contain 18g of protein so will therefore be under the threshold of protein and therefore leucine to spike MPS. So if you only have a bar as a protein feeding on its own ideally look for one in the 24g+ range or add some more protein to your meal to spike MPS and get those gains ๐Ÿ‘Š๐Ÿป#protein #proteinpower #proteinbars #mps #musclegain #muscle #gains #nutrition #flexibledieting #ptlife #pt #onlinept #onlinecoaching #dietcoach #personaltrainer #fatlosstips #gainingtime #vsco #vscocam

Earn your stripes

I love the fitness industry. However, it does also frustrate me from time to time. It seems that every week there are new coaches in the industry that claim to be experts but havenโ€™t actually worked with anyone. There is plenty of business in the industry for everyone and I welcome anyone who wants to make it their career but do it with the right ethics. I believe people need to earn their stripes before they can start charging people. Work with people for free, shadow some top PTs, continue to read and educate and get some work done in a gym. I donโ€™t quite know how someone could train someone online when they havenโ€™t really worked with people face to face. I asked a selection of PTs what they found most frustrating in the industry and it was that people rock up on Instagram and get loads of followers and clients without any qualifications or working with anyone previous. These PTs are working in the trenches day to day living and breathing the industry so I can understand and related with their concerns. I was a PT for 3 years before going online and have been doing this for over 2 years now. However, I have done the hard graft. Tidied away dumbbells in the gym, shadowed other PTs, tried and failed bootcamps, endured the 4.45 am wake ups and learnt something from everyone I have worked with. If you want a career in the industry thatโ€™s fantastic but do it right and with the right ethics while be humble throughout.
#fitness #fitnessindustry #pt #ptlife #onlinept #onlinecoaching #coach #coaching #dietcoach #nutritioncoaching #nutrition #training #gymwork #cpd #fitnessexperience #fitfam #fitpro #vscocam #vscocam

Post of thanks

Just smashed my upper body workout focusing on some speed movements and specific to my goals. Over the last 7-8 months I have been coached by @forbesperformance transitioning out of post comp prep, pre and post hernia surgery and pre pre season for rugby. His support, programming and coaching has been immense and has allowed to me arrive at pre season fitter, stronger, bigger and in the best condition I have been for rugby. I am now taking things from here but wouldn't of been able to if it wasn't for the last 7-8 months of hard work. ๐Ÿ‘thanks again pal #coachesneedcoaches #coaching #onlinecoaching #onlinept #ptlife #pt #strengthgoals #strengthgains #preseason #fitness #speedwork #hypertrophy #compprep #flexibledieting #calories #injury #rugby #rugbypreseason

Weekend breakfast. Homemade pancakes ๐Ÿ‘Œ๐Ÿป#breakfast #pancakes #flexibledieting #calories

One thing I love about working with my clients is pushing them and making them believe in what they are actually capable of.
I have clients who are doing shoots and would of not have dreamt of doing them when they first started. Clients who achieve pbs on lifts they would never of thought possible or fitting a dress size they were last in when they were much younger. Where could you be in 12 months time? You could achieve something you never dreamt of... #fitnessgoals #photoshoot #fatlossgoals #strengthgoals #ptlife #pt #onlinecoaching #onlinept #personaltrainer #coachesneedcoaches #clientresults #fatloss #musclegain #strengthtraining #fitfam #fitpro #vsco #vscocam #nutritioncoaching #fitnesscoach

Immense early birthday surprise from @ebhleigh last night as the Coldplay concert. Oh and that's her voice you can hear ha
#Repost @ebhleigh (@get_repost)
ใƒปใƒปใƒป
Eeee! What a magical night! #coldplaytour2017 #coldplaycardiff ๐Ÿ’•๐Ÿ’ƒ๐ŸŽ†๐ŸŽ‡๐ŸŽ‰๐ŸŽŠ๐ŸŽถ @christeambox

I literally have two breakfast options I eat. Oats and whey or eggs on toast with maybe some avocado or bacon. Do you have a standard breakfast ? It's ok to eat the same things regularly just make sure they are the right things and match your goals in terms of calories.
#breakfast #eggs #prots #protein #whey #oats #flexibledieting #singleingredient #wholefoods #nutrition #mealplan #gaininglife #pt #personaltrainer #ptlife #onlinept #onlinecoaching #coaching #calories #vsco

Darcie wants to give a big shoutout to @reflexnutrition for her 2litre bottle keeping her hydrated on today's walk ๐Ÿ˜†๐Ÿ˜†#sponsoredathlete #sponsoreddog #hydration #dogwalk

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