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gemsatoner gemsatoner

2763 posts   8258 followers   808 followings

Gemma Toner  ๐Ÿ”นPhysio ๐Ÿ‹๐Ÿผโ€โ™€๏ธPT ๐Ÿ‘™Figure Girl ๐ŸฌProteinTuckshopNi ๐Ÿ‘‰๐Ÿป GT10 โ–ช๏ธOnline Coaching& Personal Training ๐Ÿ“ฉ gemma@ashleycrooksfitness.com

https://www.facebook.com/groups/1945088102390859/

Belfast culture night.. that pizza though @littlewingpizzeria ๐Ÿ•๐Ÿ‘Œ๐Ÿป

Petrified of stepping foot in the gym? I promise itโ€™s not as scary as it seems..๐Ÿ‘Œ๐Ÿป .
1๏ธโƒฃFirst find a gym thats suits you - one thatโ€™s got the equipment you need, where you like the vibes and not too far from home or work
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2๏ธโƒฃWhen you join, get to know where all the equipment is. So when working out youโ€™re not wasting a lot time just finding what you need.. โฑ
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3๏ธโƒฃGo in with a plan ๐Ÿ“- have your workout already wrote down so you are going in to the gym with a focus. Keep a log of the weights you are lifting and use this to motivate and push yourself a little big harder each week ๐Ÿ‘Š๐Ÿป
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4๏ธโƒฃEase yourself in - you donโ€™t need to spend hours on end in the gym to get results โฐ- especially in the early days, start slowly. Increase gym time, frequency and intensity as you feel able ๐Ÿ’ช๐Ÿป
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5๏ธโƒฃDonโ€™t be shy.. bring a friend, or make new ones while there.. ๐Ÿ‘ฏ more than likely youโ€™ll be bumping into the same people in the gym if youโ€™re going at the same time every day - have the craic, get to know them - and make your sessions fun!! ๐Ÿ’ƒ๐Ÿผ

Trained glutes & hams on Tuesday... it's Friday -and the glute DOMS are still so so real!! ๐Ÿ‘๐Ÿ™ˆ
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Honestly, I really struggle to isolate and fire glutes.. in a lot of exercises I find either my lower back or quads will dominate the movement.
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If you're like me- try this out.
Don't be afraid to load the weight, really push your ass back on the way down.. & thrust up and squeeze at the top! ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ

This week consisted of a mid-week spa experience with @healthy_little_lifter up at @galgormresort ... sipping on bubbly ๐Ÿฅ‚ and nibbling on canapรฉs before live beauty demos for their latest facial treatments, followed by cocktails ๐Ÿนand a late night dip in one of the out door hot tubs.. ๐ŸŒ™๐Ÿ‘™
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As always- a spa experience like no other.. ๐Ÿ’†๐Ÿผ@galgormresort is seriously another level, and the new products and treatments from @bioeffect look absolutely heavenly..๐Ÿ‘Œ๐Ÿป .
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100% confident @lsmith9270 & I have chose the dreamiest of wedding venues.. ๐Ÿ‘ฐ๐Ÿผ๐ŸŽฉโค๏ธ .
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Looking forward to some pre-wedding pampering in at their spa with my favourites.. @staceyt07 @bronaghtoner13 ๐Ÿ‘ญ๐Ÿ’—

ASSESSMENT TIME ๐Ÿ“ˆ
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Anyone following us knows we don't put massive weight on scale readings for assessing progress (excuse the pun! ๐Ÿ˜œ) .
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Rather, assessments need to be taken from a number of different angles.. โฌ‡๏ธ
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1๏ธโƒฃScale weight โš–๏ธ
Depending on your goals this may increase or decrease over time. It may not budge at all..or it could fluctuate a lot over the course of 1 day.. ใ€ฐ

2๏ธโƒฃTape measurements.
The more sites these are taken from the better. Most commonly chest, upper arm, waist, hips & thighs. Again you need to be aware of which way you are expecting these to move, and that they can fluctuate with bloating or around your time of the month ๐Ÿคฐ๐Ÿผ
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3๏ธโƒฃSkin folds.
Normally only used on those individuals who are already relatively lean, some calipers are more accurate than others.. and measurements should always be taken by the same person โœ‚๏ธ .
4๏ธโƒฃ Photos ๐Ÿ“ธ
NOONE likes taking assessment photos. FACT! ..But. Those days were you feel things aren't moving so great! You'll be bloody glad of having them to look back where you've came from
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5๏ธโƒฃClothing
As body composition changes, you will notice big changes in your shape! Your clothes with fit different.. so take my advice- buy leggings. Not expensive jeans. ๐Ÿ™ˆ๐Ÿ’ธ .
6๏ธโƒฃStrength ๐Ÿ’ช๐Ÿป
Not all progress is physically visible, scales and measurements might stay static- but if you're able to push more on the gym now than a few weeks ago, guess what you've made progress! ๐Ÿ‘Œ๐Ÿป๐ŸŽ‰..
Depending how hard you are dieting this may not continue to increase, but a strong focus should be on maintaining strength.
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I hope this helps! ๐Ÿ’๐Ÿผ But if you're still struggling to interpret your assessments.. I can help!๐Ÿค—
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Coach Gemma ๐Ÿ“ฉ
Gemma@ashleycrooksfitness.com

Weekend vibes.. ๐Ÿ’ƒ
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Tag your gym buddy! .

Don't let them skip their Friday workout.. ๐Ÿ˜œ๐Ÿ’ช .
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Coach Gemma ๐Ÿ“ฉgemma@ashleycrooksfitness.com

FYI ๐Ÿ’ƒ๐Ÿผ
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Super simple switch to make.. ๐Ÿ‘Œ๐Ÿป
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I use salsa a lot to add some flavour to my meals..burgers/salads/omelettes.. Super low cal.. & full of flavour! ๐Ÿ˜‹
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Further FYI
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Doritos dip is currently only 99p in spars.. ๐Ÿ˜Ž

And one last thing.. Those of you reading this post, ready to start into a fitness journey but are completely lost on where to start.. ๐Ÿ™ˆ
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Take just 1 minute to get in touch, and let's get started..๐Ÿ‘‡๐Ÿป
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๐Ÿ“ฉGemma@ashleycrooksfitness.com

If you had 178Cals / 43g of carbs to spend.. How would you spend them?? ๐Ÿค”๐Ÿ‘‡๐Ÿป .
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Maybe it's just me.. but I'd definitely never 'spend' them on a fizzy drink..๐Ÿ™ˆ๐ŸŠ .
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New to the lingo? Unsure about where to start with macros?
Let's chat ๐Ÿค—
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Coach Gemma
๐Ÿ“ฉgemma@ashleycrooksfitness.com

Celebrating 60 years married & an 86th birthday.. ๐ŸŽ‚๐Ÿ’–๐ŸŽ‰ #cuties

@north_peak_media_design took over my kitchen again last night.. which meant for an impromptu date night with @lsmith9270 at @primroseballynahinch๐Ÿท๐Ÿด๐Ÿ˜‹

#Repost @healthy_little_lifter (@get_repost)
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๐Ÿ‘ฏWorkout Wednesday ๐Ÿ’ช๐Ÿป
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โ€ข
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Not quite ready to brave the gym/no chance to go today?๐Ÿ˜… .

Grab your bestie (or little ones?) and try this partner workout @gemsatoner and I did ๐Ÿ‘ฏ๐Ÿ’ช๐Ÿป .
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Work your way around a stool/chair.. 5 reps on each station, swap, repeat & Perform as many rounds as possible and get your sweat on ๐Ÿ’ช๐Ÿป๐Ÿ’ฆ
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๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป tag your bestie below to rope them into doing it with you ๐Ÿ‘ฏ๐Ÿ’ช๐Ÿป
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๐Ÿ’‹

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