kerrysexton_pcapro kerrysexton_pcapro

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KERRY SEXTON PCA BRITISH CHAMP  Online Coach🍴👙 PT🏋️‍♀️ @_prettystrong PCA PRO BIKINI CHAMP🏆 @m.vdesigns @protan_official KERRY15 @officialcnp CNPKERRY30 @gluteywear kerrygw

WINNER ANNOUNCED TONIGHT! ————————————————————————
HEAD OVER TO @_prettystrong TO BE IN WITH A CHANCE OF WINNING YOUR VERY OWN BELT & @officialcnp GOODIES! ————————————————————————-(Swipe to see our original post, go find it at @_prettystrong & follow the instructions) 💪

WHATS YOUR “POA” can you be more efficient, I urge you to constantly asses your life, what’s working, what’s making you happy, what’s not, what can you change if you need to - assess your schedule often. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are some simple tips to help set you up for the week ahead. I’m KNACKERED, but I’m forcing my self to plan, this is important or It will have a knock on effect all week meaning STRESS LEVELS 💯 & Not planning your week can cause lack of action meaning.. more stress/uncertainty/anxiety. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Know your top 3 goals of each day & fill the rest of your day around these. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀
Check your calendar, Schedule everything in as plans arise to avoid unneeded change / stress.
There is no point planning your week if you forget what you planned for in the middle of the week.
Plan your day before it starts - the night before - doing this helps free your mind before you sleep as you can empty your mind = better sleep to! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Plan Buffer Times, Leave Room for Unplanned Times & make time for your self - avoid burning your self out.
Review your day in your evening planning routine, anything you didn’t manage to achieve, prioritise the next day.
Hopefully these help!

#sundaysetup ..I look back over my sessions weekly, it helps you to move forward, I go through my log book, any videos to help me progress assessing form, strength, other variables/patterns that I can change or not to benefit my training.

I forgot about this little PB, 165kg for 8 on my 3rd set, hitting a new pb at 160kg for 10, I then knew I had more in the tank so went for 165kg (weighing 49.5kg) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Honestly I think sometimes we are capable of a lot more than we think in many aspects of life, we are doubtful of our selfs often. sometimes just going for it is the best thing we can do if we are uncertain. SO adding the extra weight I stood there & generally it scared me I said even if I hit 3 reps atleast I’ve tried & will have something to work toward (doubtful talk tbf) but “let’s just see” seems to be my motto at the moment & everytime I end up surprising my self.
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so I ensure I have a spot for safety & if I feel any niggle I stop, I ensure I’m not going way out of my depth stupidly of course, but I ensure I am putting more into “trying” (progress won’t happen like this every week or I’d be thrusting 160000kg 😂 next session I will work at this weight & make improvements to the reps, straighter back, more of a squeeze. If not I’ll drop back to 160kg for a while & try again in the next few weeks, we must be smart 😴). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’m not saying do this for every lift or that you necessarily need to, but it’s cool to test your self sometimes, as like I say.. you will often surprise your self. by taking a step outside of your comfort zone it will help develop your confidence & will help develop you as a person as it helps you to see that sometimes your not pushing your self as much as you are capable of.. this mindset then occurs across life to once you get into a habit of pushing your self & trusting your ability more. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So what are you going to try this week - it could be anything, just try!! Let me know & let me know how it goes!! with the @gluteywear gang 🎉

Saturday legs ✅ now get me to London with my @gluteywear gang gang for celebrationssssss 🍑🙌❤️

Bts with @benmarkphoto - feeling confident in my offseason body today during shooting, usually a time I’d pick my self apart for all I don’t like instead today I found I was picking all of the things I like about my self, all insecurities swept away I really didn’t care infact the thing that pissed me off the most was my hair 😂 I now know I need a bit of a trim LOL through the front as it doesn’t fall right anymore ha!!!.. maybe the best I’ve ever felt about my self infact! this morning I woke up so nervous & was doubting how they’d turn out & if I’d like the photos, BUT I had fun, I felt relaxed, confident, shapely & super feminine, & it was so nice to see the muscles I’ve built with a little body fat making me feel sexy instead of like a skeleton/child haha! I couldn’t stop smiling 🙌 all in all a really good day thanks Ben ✅❤️ GUYS book your self a shoot asap - guarantee you’ll end up feeling great about your self ❤️❤️❤️

Are Struggling with your lat spread, I flare my lats across all of my poses, front, side & back! It can be really hard to master
Here is just one of the techniques that I use & also teach my clients (there are many) BUT I know this will really help you guys as it honestly helps to work with that mind to muscle connection which is key! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Give it a try & let me know what you think! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Next posing dates
13th December @kingsgymofficial - London
15th/16th/17th December @emporiumgym - Birmingham

“Cracking” in-depth video with Dr Jeffery @thewindsorclinic now up on the members site talking about the effects of chiropractic, how it helps me, how it can promote muscle growth & why as athletes we really need to be looking after our bodies through treatments such as chiropractic, massage & acupuncture.. we really do push our bodies to absolute extremes through both training & nutrition, we need to be smart & realise as much as there are many positives to training we can create some negatives that may effect us in the future if we don’t correct them now & recover properly! to see more!

#throwbackthursday With the new day comes new strength, new thoughts & new opportunities - learn from any of yesterday’s hurdles - don’t regret any mistakes, learn from them also. don’t hold back, be grateful, go forwards with a smile, a strong heart & a positive mind, make the most of your new today 💯❤️ -
p.s catch me on the @gluteywear instagram today as I’ll be taking over! ❤️ @photoartsbyjay @emporiumgym


WIN YOUR VERY OWN @_prettystrong lifting belt along with 2 of my favourite @officialcnp products, a tub of the birthday cake propeptide & a tub of the pro dessert 💪

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There’s always that one person who moans about hump day 😴 why bother.. you won’t change it - sorry 🤣

we are forever speaking out about how negative social media can be & as much as I agree sometimes, there are also WAY many positives to!! I think humpday is pretty positive really.. I mean, all these women across the world are sharing pictures in which they feel confident enough to post in the first place & im all for body confidence!

Im sure many find it impacts there motivation to train by seeing someone else’s amazing booty when maybe they were not initially feeling like training.. maybe it’s what made them start training even by wanting to improve there’s 🙌 - fitness is so beneficial to our health, so that’s also positive 🙌

ultimately that person is feeling good about them selves enough to have the confidence to post the picture in the first place which is the bestttt - showing there hard work & progress off 🙌.. who cares if there are glutes flying around everywhere on social on Wednesday hay!!? HAPPY HUMP DAY don’t be scared of sharing yours through the judgement of another☝️🤣

2 years of hard work
- motivation, lack of motivation
- good sessions, bad sessions
- lots of belief, lack of belief
- no self doubt, self doubt
- feelings of “killing it”, wanting to quit
- 1 offseason of binging/cutting, 1 offseason of finding what works (last year)
- “nothing stopping me”, “everything trying to stop me”
- people picking me up, people putting me down

what I’m trying to say, is if you’re kicking your self for “bad days” don’t.. just be consistent in trying - consistency wins, effort during the “hard times” wins, giving up & quitting on your self doesn’t win 💪

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