[PR] Gain and Get More Likes and Followers on Instagram.

fjsfit fjsfit

1971 posts   16734 followers   1575 followings

Frankie J-S BMedSci  FITNESS|FOOD|TRAVEL|MEDIC 💉Final Year medic 🏋️‍♀️ Qualified PT 💻Online coach 📍Birmingham/Leeds 💪20% off TheGoodGuru:FJSFIT20

http://www.fjsfit.com/

It’s Friday 4pm and I’ve got SO many things I need to do before the weekend so I’m wasting time taking selfies because I’m feeling all the Christmas vibes in this @lululemon set 🎄🎁
_______________________________________________________________#FJSfit #personaltraining #PT #coach #nutrition #thegoodguru #ourgoodgurus #bikini #ukbff #training #strength #progress #girlgains #iifym #leanin15 #girlswholift #girlswithmuscle #strongnotskinny #fitspo #bikinifitness #bodybuilding #breakfast #fitnessblogger #fitfam #motivation #strengthfeed #gainingweightiscool #GFG #gymshark

Food for FUEL 💥
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Carbs have a very important role in your nutrition plan, especially if you are training regularly you can time your carb intake to give you a boost during your training session. I aim
to eat some complex, slow releasing carbs 2 hours before a training session to give me that extra umpfhh! I add @the_goodguru healthy whey protein for an extra protein fix and to keep me feeling satiated. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This week I’ve started the final phase of my @p13athlete programme which is focusing on POWER (so now we’ve done mobility ✅ , endurance ✅ , strength ✅ ) so lots of snatches, burpees and rowing for me! 🙌🏽
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lots of opportunity to smash the rest of the weeks training!
_______________________________________________________________#FJSfit #personaltraining #PT #coach #nutrition #thegoodguru #ourgoodgurus #bikini #ukbff #training #strength #progress #girlgains #iifym #leanin15 #girlswholift #girlswithmuscle #strongnotskinny #fitspo #bikinifitness #bodybuilding #breakfast #fitnessblogger #fitfam #motivation #strengthfeed #gainingweightiscool #GFG #gymshark

Feels weird that HUMPDAY is now my rest day 😮
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Thought I’d share a booty workout I did last week that left me in pieces:
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍑 10x4 backsquats EMOM ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍑3 x10 B.B. lunges SS with 10 pulses each side
🍑3x 20 leg press (10 wide 10 narrow) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍑 2x 12 Bulgarian split squat using single DB (6 reps dropset 6 reps with lighter DB) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
😈😈😈 enjoy 😈😈😈
_______________________________________________________________#FJSfit #personaltraining #PT #coach #nutrition #thegoodguru #ourgoodgurus #bikini #ukbff #training #strength #progress #girlgains #iifym #leanin15 #girlswholift #girlswithmuscle #strongnotskinny #fitspo #bikinifitness #bodybuilding #breakfast #fitnessblogger #fitfam #motivation #strengthfeed #gainingweightiscool #GFG #gymshark

Never underestimate the effect of a finisher! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s a fairly well known training concept that adding finishers onto strength sessions has multiple benefits: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
❕flush out lactic acid by keeping the blood flowing ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
❕increasing the volume and therefore increasing energy expenditure helping keep fat % lower whilst on a strength programme (lower volume training)
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
❕quick bursts of elevated HR have protective cardiovascular health benefits ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
❕Allows all cardio queens out there to ‘feel like they’ve had a good workout’ after a strength session which doesn’t always make you sweaty even if it was demanding on your body!
_________________________________________________
I regularly add finishers in for my clients, and my own programme by @p13athlete includes finishers such as this one 🤢
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
8,10,12,10,8 reps of each exercise, 30 seconds rest between rounds: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Thrusters ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Goblet squats ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
KB swings ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
KB clean and press
_________________________________________________
‼️this was a couple of weeks ago and looking back I’m already feeling heaps leaner since starting my cut! ☺️‼️
____________________________________________________#FJSfit #personaltraining #PT #coach #nutrition #thegoodguru #ourgoodgurus #bikini #ukbff #training #strength #progress #girlgains #iifym #leanin15 #girlswholift #girlswithmuscle #strongnotskinny #fitspo #bikinifitness #bodybuilding #breakfast #fitnessblogger #fitfam #motivation #strengthfeed #gainingweightiscool #GFG #gymshark

No better motivation to train than a new outfit! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
After a week off, my shoulder feels like it’s on the mend so I’ve put my new @gymshark gear on and I’m going to try and catch up on last weeks missed strength work PLUS start the final phase of my @p13athlete programme which I really don’t want to end 💔😭
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
@gymsharkwomen
______________________________________________________________#FJSfit #personaltraining #PT #coach #nutrition #thegoodguru #ourgoodgurus #bikini #ukbff #training #strength #progress #girlgains #iifym #leanin15 #girlswholift #girlswithmuscle #strongnotskinny #fitspo #bikinifitness #bodybuilding #breakfast #fitnessblogger #fitfam #motivation #strengthfeed #gainingweightiscool #GFG #gymshark

Just a quick one to tell you that all @the_goodguru products are on sale at 35% OFF for Black Friday! These are the only supplements I use and the ones I’d recommend are: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Healthy Whey Vanilla ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Oats and whey ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Creatine (actually evidence behind using this!) ⠀⠀⠀⠀⠀
Good hair and nails (basically a vitamin) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
‼️Please remember supplements are SUPPLEMENTS and not to replace proper nutrition‼️
_____________________________________________________#FJSfit #personaltraining #PT #coach #nutrition #thegoodguru #ourgoodgurus #bikini #ukbff #training #strength #progress #girlgains #iifym #leanin15 #girlswholift #girlswithmuscle #strongnotskinny #fitspo #bikinifitness #bodybuilding #breakfast #fitnessblogger #fitfam #motivation #strengthfeed #gainingweightiscool #GFG #gymshark

I give you the Pulled Pork Baked Bean with Poached Eggs and Hollandaise Sauce Stacked Toasted Bagel Stack 😍😍😍 (aka “The Stack”) 🔟🔟🔟🔟
______________________________________________________________#FJSfit #personaltraining #PT #coach #nutrition #thegoodguru #ourgoodgurus #bikini #ukbff #training #strength #progress #girlgains #iifym #leanin15 #girlswholift #girlswithmuscle #strongnotskinny #fitspo #bikinifitness #bodybuilding #breakfast #fitnessblogger #fitfam #motivation #strengthfeed #gainingweightiscool #GFG #gymshark.

This girl does cardio 🏃🏽‍♀️💨
_________________________________________________
I see a lot of posts about avoiding cardio if you’re trying to grow muscle (because it counter-acts the calorie excess you’re trying to create) but some of us want to keep our hearts fit and healthy and have a bit of fat to shift 👆
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
For us, cardio has a place in our training! I do a low intensity exercise session such as the stair master or a brisk incline walk, and I add in some interval sprints either on the treadmill or rower once a week too! - the curved treadmill here is a great bit of kit to use if your gym has one as it relies completely on you to move the belt and engages your glutes more than a regular treadmill! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sometimes it gets a bit boring so here’s how you can MIX THINGS UP: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
100m sprints ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
100m lateral shuffles each way (look silly but great for agility and will also help you if you play sports like netball, tennis, football) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
100m low push (need to up the resistance for this one) ⠀
100m fast recovery walk ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Run, rest and repeat for 20 MINUTES and you’ll gain fitness and lose fat! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want a full cardio day, I would add 20 mins LISS on the end of this to total 40 mins work time
_________________________________________________
Let me know if you try it! Click SAVE to try this weekend!
_____________________________________________________FJSfit #personaltraining #PT #coach #nutrition #thegoodguru #ourgoodgurus #bikini #ukbff #training #strength #progress #girlgains #iifym #leanin15 #girlswholift #girlswithmuscle #strongnotskinny #fitspo #bikinifitness #bodybuilding #breakfast #fitnessblogger #fitfam #motivation #strengthfeed #gainingweightiscool #GFG #gymshark.

I had my first lie in today in the past 2 weeks, leisurely made these pancakes using:
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
30g @the_goodguru healthy whey vanilla
60g pure oat flour ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 free range egg ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀
Topping:
A drizzle of @sweetfreedomuk fruit syrup
Protein Nutella, strawbs + bluebs
_________________________________________________
Now to do some client programming and some prep for my interview! Hope everyone has a lovely weekend 💖💖 _______________________________________________________________#thegoodguru #FJSfit #personaltraining #PT #coach #nutrition #ourgoodgurus #bikini #ukbff #training #strength #progress #girlgains #iifym #leanin15 #girlswholift #girlswithmuscle #strongnotskinny #fitspo #bikinifitness #bodybuilding #breakfast #fitnessblogger #fitfam #motivation #strengthfeed #gainingweightiscool #GFG #gymshark.

‼️EXCITING ANNOUCEMENT‼️
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Had a pinch-me moment last week when I was contacted about an amazing opportunity! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I am SO EXCITED to tell you all that I am now working with GYMSHARK writing for their blog Gymshark Central! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
We plan to share with you some really informative content bringing in topics I’ve learnt through my own training experience, personal training and medicine degree 🤓
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It still amazes me everyday how I’ve had the chance to make so many friends and work with brands I respect through this little page! Thank you everyone for supporting me and enabling me to have opportunities like this 💙
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
@gymshark @gymsharkwomen
_______________________________________________________________#gymshark #FJSfit #personaltraining #PT #coach #nutrition #thegoodguru #ourgoodgurus #bikini #ukbff #training #strength #progress #girlgains #iifym #leanin15 #girlswholift #girlswithmuscle #strongnotskinny #fitspo #bikinifitness #bodybuilding #breakfast #fitnessblogger #fitfam #motivation #strengthfeed #gainingweightiscool #GFG

Most Popular Instagram Hashtags