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

leila.hopkinspt leila.hopkinspt

855 posts   975 followers   2372 followings

Leila Hopkins | PT  πŸ™πŸΌLeila Hopkins πŸ”˜Personal Trainer πŸ”˜Ultimate Fitness Birmingham πŸ”˜πŸ‹Online coach 🌍 πŸ”˜BPI SPORTSπŸ’₯HOP40πŸ’₯

REST DAY
Remember to incorporate at least 2 rest days from training into your program.
-
-
Resting is just as important as working out πŸ‹πŸΌβ€β™€οΈ because it’s an equal part of the process required to build strength, endurance and muscle.
-
-
In fact resistance training breaks down muscle causing microscopic tears, rest days allow your muscles , bones , nerves and connective tissue time to rebuild.
-
-
When the stress is to much on for the body to handle it can and will lead to overuse injuries such as muscle strains and joint pain. -
#fitness#training#gym#personaltrainer#UFB#ultimatefitnessbirmingham#diet#muscle#bodybuilding#gains#motivation#follow4follow#like4like#strength#girlsthatlift#abs#shredded#fitnessgirl#fitnessaddict#gymlife#physic#model#build#workharder#LHnolimitstraining#progression#inspiation#positivevibes#photoshootchallenge#restday

What is a good carb ?
Carbs are public enemy for many when trying to lose weight , as much as we love pasta , bread , sweets , to many of us have been brainwashed into thinking carbs will make us fat. -
-
News flash ⚑️⚑️they won’t !!!!!!
-
-
You need carbs for energy , and of course deprivation will only lead to you diving face first into anything you see ! -
-
So what is a good carb ? Many people get confused about this. Look to consume carbs which are wholegrain or wholewheat , oats rice and sweet potato’s are also good. Try to stay away from white starchy carbs such as bread and pasta. -
-
Eating the right carbs will help you lose weight as long as your in a calorie deficit. Choosing a carb high in fibre will help keep you fuller for longer as they will release energy slowly throughout the day.
#fitness#training#gym#personaltrainer#UFB#ultimatefitnessbirmingham#diet#muscle#bodybuilding#gains#motivation#follow4follow#like4like#strength#girlsthatlift#abs#shredded#fitnessgirl#fitnessaddict#gymlife#physic#model#build#workharder#LHnolimitstraining#progression#inspiation#positivevibes#photoshootchallenge

Try this variation on the lat pull down. -
-
Instead of just moving the weight from A to B keep it slow and controlled to really feel the squeeze on the muscle. -
-
The first movement comes from depressing the scapula down and right then pull the weight down with a 1 second pause at the bottom keeping the negative phase at 3 seconds you will feel it alot more.
-
-
See if you can feel the benefit of lowering the weight and trying to implement this technique.
-
-
#fitness#training#gym#personaltrainer#UFB#ultimatefitnessbirmingham#diet#muscle#bodybuilding#gains#motivation#follow4follow#like4like#strength#girlsthatlift#abs#shredded#fitnessgirl#fitnessaddict#gymlife#physic#model#build#workharder#LHnolimitstraining#progression#inspiation#positivevibes#photoshootchallenge

Great session today @ultimate_fitness_brm with @adamjamesparr we started on back but also hit shoulders and rear delts. -
-
This is a really good piece of kit for targeting the back I tried a new technique today to really squeeze out some detail ready for my photo shoot which is coming up soon.
-
-
You will see from the video before I perform the row I retract my shoulder blades up and back which gives a much more intense feeling to the movement! -
-
Give it a go and let me know what you think ! Thanks to @adamjamesparr for the help on this it’s always a good session with him watching over ! -
-

#fitness#training#gym#personaltrainer#UFB#ultimatefitnessbirmingham#diet#muscle#bodybuilding#gains#motivation#follow4follow#like4like#strength#girlsthatlift#abs#shredded#fitnessgirl#fitnessaddict#gymlife#physic#model#build#workharder#LHnolimitstraining#progression#inspiation#positivevibes#photoshootchallenge

Showing some signs now of getting leaner. 4 weeks into the diet the food cravings have fully kicked in πŸ• 🍰 πŸ” -
-
It’s a battle daily to fight the temptations of food that surrounds me and isn’t on my plan ! -
-
There’s no magic pill or certain foods that make you become lean it’s staying in a calorie deficit constantly for a long period of time. I’m my case it is 12 weeks as I am preparing for a photo shoot with @matt__marsh @adamjamesparr -
-
I’m looking forward to the next stage of the process although it doesn’t get any easier! The calories are only going down at this point.
-
-
The video is from my workout today finishing on EZbar curl a great exercise for growing those arms !
##fitness#training#gym#personaltrainer#UFB#ultimatefitnessbirmingham#diet#muscle#bodybuilding#gains#motivation#follow4follow#like4like#strength#girlsthatlift#abs#shredded#fitnessgirl#fitnessaddict#gymlife#physic#model#build#workharder#LHnolimitstraining#progression#inspiation#positivevibes#photoshootchallenge

Really happy to have @zrrrui back under my training ! -
-
Here he is performing single arm dumbbell raises a great exercise for shoulders.
-
-
The front raise targets your front and anterior region of the shoulders or deltoids.
-
-
Front raises are an isolation exercise meaning they require movement around only one joint , as a result it is effective for targeting a small number of muscles.
-
-
Completing front raises with dumbbells while standing require your core muscles to contract to keep you on balance, unlike using machines.
-
-
#fitness#training#gym#personaltrainer#UFB#ultimatefitnessbirmingham#diet#muscle#bodybuilding#gains#motivation#follow4follow#like4like#strength#girlsthatlift#abs#shredded#fitnessgirl#fitnessaddict#gymlife#physic#model#build#workharder#LHnolimitstraining#progression#inspiation#positivevibes

My client @oliver_jelfs started working with me about 8 months ago. One of his all time goals was to be able to do a pull up, he is able to do this now! -
-
From day one we have been looking to build muscle and improve his strength.
-
-
Each week his weights are increasing and we are starting to notice his body changing. -
-
Pull ups are one of the best strength and mass building exercises out there and condition many upper body muscles such as shoulders , chest back and biceps! They also target your core ! -
-
If you struggle with these practice by working on the negative phase of the movement. Start by using a step and jump holding onto the bar then lower yourself as slowly as you can. Do 2-3 reps at a time then rest for 2 mins and repeat! -
-
Let me know how you get on !
#fitness#training#gym#personaltrainer#UFB#ultimatefitnessbirmingham#diet#muscle#bodybuilding#gains#motivation#follow4follow#like4like#strength#girlsthatlift#abs#shredded#fitnessgirl#fitnessaddict#gymlife#physic#model#build#workharder#LHnolimitstraining#progression#inspiation#positivevibesallday

New logo alert 🚨 design credit @exposuredesign
Photo credit @photoartsbyjay
LH β€˜no limits’ training
Swipe left πŸ‘ˆ
-
Follow me for tips and advise on nutrition and training πŸ’ͺ🏻
-
Are you ready to make the change ?? -
-
If you want to make changes to your body you need to push yourself out of your comfort zone and be willing to go places you have never been before. -
-
Choose a realistic goal, stay consistent, stick to a plan , work hard and watch your body transform! -
-
Drop me a message if you need help with nutrition or training.
Whatever your goals are I can tailor make a plan to suit you.
-
-
If you are looking to lose body fat , β€˜tone up’ gain muscle or improve overall fitness I can help. -
-
Online personal training available or 1:1 training at @ultimate_fitness_brm -
-

#nolimits#LHpersonaltraining#onlinecoaching fitness#training#gym#personaltrainer#UFB#ultimatefitnessbirmingham#diet#muscle#bodybuilding#gains#motivation#follow4follow#like4like#strength#girlsthatlift#abs#shredded#fitnessgirl#fitnessaddict#gymlife#physic#model#build#workharder#LHnolimitstraining#progression#inspiation#positivevibes

Try this exercise for back.
-
-
Seal row muscle round 4 reps 10 second rest x 6 rounds.
-
-
Choose a weight that you think you can complete 10-12 reps on , then perform 6 sets of 4 reps with 10 seconds rest between each set. -
-
This is 1 muscle round you can do 2-3 to rounds on each muscle group. What you are effectively doing is 24 reps with a weight you can only normally do 10-12 with.
-
-
Can you see the potential now on why they are so effective? -
-
Incorporating muscle rounds into your workouts is a good way of building mass. -
-
-
#fitness#training#gym#personaltrainer#UFB#ultimatefitnessbirmingham#diet#muscle#bodybuilding#gains#motivation#follow4follow#like4like#strength#girlsthatlift#abs#shredded#fitnessgirl#fitnessaddict#gymlife#physic#model#build#workharder#LHnolimitstraining#progression#inspiation#positivevibes

When your looking to add flavours to your foods while cutting these sauces from blend bros are great !
-
They only have 5cals per serving and are sugar free ! There are loads of flavours to choose from to! -
During a 12 week deficit diet it can be difficult eating the same foods over and over , these can help with spicing things up a bit ! -
Give them a try !! SWIPE LEFT πŸ‘ˆ

#diet #fitfam #fitness #12weekchallenge #workout #gym #goals #muscle #training #girlsthatlift #nutritioncoach #ultimatefitnessbirmingham #personaltrainer #onlinecoaching #gym #keepgoing

Nearly the end of week 3 already chipping away at the fat βœ‚οΈ -
Week 3 of diet is where I start to feel and see it kicking in! Fighting the hunger and fatigue, it’s really important to stay focused when you feel like this. -
Doing a 12 week strict calorie deficit diet really tests you both physically and mentally it separates the strong from the weak.
-
9 weeks to go πŸ’€
#diet #abs #fitness #fitnessgirl #fitfam #ultimatefitnessbirmingham #personaltrainer #photoshootchallenge #12weekchallenge #gym #workout #girlsthatlift #letsgo

My client @elliecullen performing the back hyperextension with added weight.
-
Ellie is a dancer and came to me wanting to improve her performance, each week she is improving her strength and is seeing the benefits during her dance sessions! -
This is a strength training exercise , when performed correctly this powerful movement strengthens the lower back , glutes , core and abdominals all at once.
-
Strengthening your lower back and core can aid in managing back pain , as your muscles get stronger they are able to offer more support to your spine which improves your posture and relieves pain. -

#strength #personaltrainer #girlswholift #pt #ultimatefitnessbirmingham #gym #workout #weightloss #grow #followforfollow #goals #impoving #muscle #together #training #grow #diet #fitness #fitfam

SWIPE LEFT πŸ‘ˆ
Try this super set for arms.
Number 1 - DB seated hammer curl
This exercise is great for developing that bicep peak. - - -
One of the benefits of the hammer curl is that it fully compresses the biceps through a full range of motion. The form mimics the swinging of a hammer, the exercise is an isolation movement meaning only 1 joint moves which is why it can feel difficult. - - - -

Number 2 - EZ bar skull crusher.
This works the triceps and is one of the best movements and can help build strength and and muscle in the entire tricep. - - - -

Keep your elbows tucked in and control the movement down to the face and back up again , add weight on each set! - - - -

Give it a go and let me k ow what u think !
#strength #training #gym #girlsthatlift #fitfam #fitness #workout #motivation #shredded #diet #bodybuilding #bodytransformation #like4like #followforfollow #grow #grind #goals #personaltrainer

When you are dieting sometimes it can be a struggle when the sugar cravings hit you.
-
As I have been through this process a few times now I have picked up some tricks or should I say β€˜diet hacks’ along the way. -

Zero sugar fizzy drinks can be a good tool to combat hunger when used at the right time as they can satisfy you by making you feel full. -

I’m not saying it’s a good idea to drink these every day but 2-3 times a week can help with sugar cravings and hunger !
#personaltrainer #diet #ultimatefitnessbirmingham #muscle #mondaymotivation #makethechange #nutritioncoach #bodybuilding #fitfam #fitnessgirl #fitnessmotivation #12weekchallenge #diet #gym #workout #girlsthatlift #training #strength #shredded

Eating healthy does not have to be boring! I am at the end of my second week of prep for my photo shoot in April and absolutely loving my food! I am currently 6.6lbs down from my start date January 15th ,10 weeks to go and I’m excited to see what weight I can get down to.
-
This is my 2nd meal of the day and is peri peri flavoured chicken with uncle bens wholemeal spicy Mexican rice, sugar snap peas and asparagus.
-
This meal broken down is protein 43g carbs 38.5 fat 3.5 total calories = 357.5
-
Always look to make your food interesting with different herbs and spices as this will enhance what you have on your plate, the last thing you want to do is eat bland food.
#gym #bodytransformation #photoshoot #weightloss #fitnessmotivation #fitfam #like4like #weightloss #muscle #letsgo #fitnessmotivation #fitfam #training #grow #gains #dietplan #newyear #bodybuilding #ultimatefitnessbirmingham #personaltrainer

SWIPE LEFT πŸ‘ˆ

It’s always nice when you get a message off your client saying they are so happy with their progress so far. -
I have only been working with Monica for 2 weeks , during this time I have trained her 3 x per week and changed her diet. In fact she is now actually eating more food every day and yes more CARBS! -
She has carbohydrates now with every meal whereas before she only had them once or twice a day. -
I’ve changed her training program so that she does a full body split , this has its benefits as she will be hitting more muscle groups more often now which will only benefit her in progression. -
I can’t wait to see how far we can go together this is just the start! @harmeshamonica
#personaltrainer #progress #training #gym #workout #gains #grow #girlsthatlift #muscle #dietplan #nutritioncoach #ultimatefitnessbirmingham #followforfollow #fitness #fitnessmotivation #fitfam #like4like #weightloss #bodytransformation

When you are trying to lose weight alcohol is the number 1 enemy.
Alcohol calories take priority as fuel in the body.
-
This is because the by product of alcohol metabolism acetate is toxic, so when you drink FAT burning stops until you burn those calories off.
-
Alcoholic drinks contain more calories than most people think.
-
For example a pint of beer can contain 250 calories, a glass of wine 120 calories and a spirit around 100. -
#makethechange #startup #lift #motivation #training #gym #workout #muscle #personaltrainer #ultimatefitnessbirmingham #fitfam #followforfollow #fatloss

From my leg session with @mandihall007 working on single leg press.
- - - - - - - - - - - - - - - - - - - - - - - - - - - -

When you work one leg at a time you’ll work the quads , hamstrings,hips and glutes with a greater range of motion and help to generate more muscle activation. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Even though the movement looks like a normal leg press it feels totally different. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” Keep the movement slow and controlled on the way down. .
Each session she logs her weights and we try to beat them every time !

From my session with @harmeshamonica
SWIPE LEFT πŸ‘ˆ β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
The first exercise is a incline cable chest fly, make sure you squeeze at the top and keep the tempo slow.
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Superset this with an exercise for shoulders as shown , with a plate raise. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”-
Keep your arms straight and control the movement using a 3 second tempo on the way down.
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Give it a try and let me know what you think ?
#personaltrainer #ultimatefitnessbirmingham #girlsthatlift #grow #training #like4like #gym #muscle #motivation #makethechange #start #lift

Reverse lunges with lever squat super set for @harmeshamonica today part of her gruelling leg session @ultimate_fitness_brm today #girlsthatlift #fitfam #buildmuscle #training #fitfam #fitnessgirl #fatloss #letsgo #gym #burn #workharder #ultimatefitnessbirmingham

Officially day 5 of diet mode ! The weight is coming off already can’t wait to see the end product in 3 months time πŸ’ͺ🏻#ultimatefitnessbirmingham #power #personaltrainer #fitnessmotivation #training #gains #girlsthatlift #grind #goals #photoshoot #fitfam #fitnessgirl #fatloss #letsgo

With @gorka_marquez at @ultimate_fitness_brm from strictly come dancing. Training at the best gym πŸ’ͺ🏻

Most Popular Instagram Hashtags