p13athlete p13athlete

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P13Athlete  13 week remote athletic programme helping people achieve incredible results #p13athlete 👍coaches based across the UK 🇬🇧next course Sep 2018

When it comes to training, don’t go suffering or ‘beasting’ yourself unnecessarily. The journey should be fun! When you’ve got a specific goal in mind, there’ll no doubt be challenges and tough sessions along the way but knowing what you’re working towards makes it all worth it.
#fitness #everydayathlete #fitfam #inspiration #programme #strong #crossfit #motivation #weighttraining #gymlife #gym #inspiration #fitter #faster #stronger #community #builttolast #team #p13athlete #personaltraining #progress #weightlifting #health #workout #hiit #nutrition #fatloss #weightloss #strengthtraining
#tuesday

💪💪20 MINUTE STRENGTH SESSION💪💪 4 sets / 45 seconds on / 15 seconds off (If beginner, perform 30 seconds of each exercise with 30 seconds rest in between)

1. Romanian deadlift - strong back position, slow on the descent, quicker standing up
2. Thrusters - low squat using the drive to help the press. Interchange with whatever load you have e.g. dumbbells, bar etc
3. KB swings - explosive hip drive, go heavier if competent
4. Hand release press ups - lift hands off floor at bottom
5. Side jumps - include an extra skip at each side to slow the pace or raise the hurdle to increase the challenge
#fitness #everydayathlete #fitfam #inspiration #programme #strong #crossfit #motivation #weighttraining #gymlife #gym #inspiration #fitter #faster #stronger #community #builttolast #team #p13athlete #personaltraining #progress #weightlifting #health #workout #hiit #nutrition #fatloss #weightloss #strengthtraining

Seasonal changes can often impact our lifestyle, our habits, our motivation and as we push into Autumn 🍂 the shorter days don’t always have a positive impact on our health and fitness.
So it’s the perfect time to check in with yourself, look at what you’re currently doing and set yourself some new goals.
It doesn’t need to be climbing Everest ⛰ - it just needs to excite you.
Happy hump day!

#fitness #everydayathlete #fitfam #inspiration #programme #strong #crossfit #motivation #weighttraining #gymlife #gym #inspiration #fitter #faster #stronger #community #builttolast #team #p13athlete #personaltraining #progress #weightlifting #health #workout #hiit #nutrition #fatloss #weightloss #humpday

5in5 #1

How to get your nutrition back on track post Summer

An absolute delight to kick off this new feature where each week we’ll be bringing you a 5 minute video packed with 5 top points. And, who better to kick it off than James and Joe from Sustain Nutrition who give their 5 top points on getting nutrition back in order post Summer.
For many Summer is the best time of year with holidays, bbq’s, plenty of socialising and perhaps more 🍺/ 🍷 than normal. But it can also be chaotic with school holidays and no real routine sticking so James and Joe give their top 5 tips on regaining control over nutrition. Super simple, highly practical and from years of experience having helped 1000’s of people achieve their fat loss goals.

Get the full video on our Facebook page: 👉👉https://www.facebook.com/p13athlete/videos/304983530297047/👈👈 You can find out more about Sustain Nutrition through their Facebook group and get your hands on this free weight loss guide through their website: https://sustainnutrition.co.uk

#fitness #everydayathlete #fitfam #inspiration #programme #strong #crossfit #motivation #weighttraining #gymlife #gym #inspiration #fitter #faster #stronger #community #builttolast #team #p13athlete #personaltraining #progress #weightlifting #health #workout #hiit #nutrition #fatloss #weightloss #transformationtuesday

**The day after a half marathon** Mahoosive well done to all who took on the Great North Run yesterday and a special mention to the coaches and athletes of the P13 community.
So whilst you’re rightfully feeling a great sense of achievement, your body maybe having a little grumble so here’s a few things to help with your recovery:
1. Rehydrate. You’ll be amazed at how much fluid you lose both during and after the event so keep topping up on water. It may mean a few more frequent trips to the loo but it’ll help hugely replenishing and helping you to lose the stiffness.
2. Keep moving. It may not feel possible but movement is medicine when it comes to recovery. A long walk or something with no/low impact is the perfect way to loosen off, flush out all the waste products of a have Marathon and show your joints some TLC
3. UP your protein intake. As your body is recovering, it needs all the goodness to both recover/repair and to grow. Protein is key for this so stock up on the meat/dairy/eggs/nuts etc
#fitness #everydayathlete #fitfam #inspiration #programme #strong #crossfit #motivation #weighttraining #gymlife #gym #inspiration #fitter #faster #stronger #community #builttolast #team #p13athlete #personaltraining #progress #weightlifting #health #workout #hiit #gnr2018 #runchat #halfmarathon #mondaymotivation

👉20 MINUTE HIIT SESSION👈

Get your Friday feels on with this 20 minute steam blowing, cobweb busting strength and power session.

2 minute row

Followed by a 16 minute AMRAP (as many rounds as possible) of the following:
Hand walkout press up
Side taps
Prone hip drops
Lunge knee drive (6 reps of each)
Finish with another 2 minute row emptying the tank.
Got 30 minutes?? Add 50%: 3 min row
24 minute AMRAP
3 minute row
Enjoy!
#fitness #everydayathlete #fitfam #inspiration #programme #strong #crossfit #motivation #weighttraining #gymlife #gym #inspiration #fitter #faster #stronger #community #builttolast #team #p13athlete #personaltraining #progress #weightlifting #health #workout #hiitworkout #hiit #fridayfeels #friyay

“The P13 programme has made me fall in love with fitness again.” After recently completely the programme and making incredible progress, Rachael Doyle shared her experience. “I have had a difficult 2.5 years and went through the motions with my fitness. Slowly the weight crept up until I knew I needed and wanted to get back to my best weight and fitness. After making a start myself, I knew it was the right time to do the programme - The best decision I could have made. I lost a significant amount of weight, stripped body fat and increased muscle. I wanted to increase my strength again and did just that adding 10kg on my deadlift and 25kg on my back squat. Perhaps most significantly, with all of the improvements to my health, my metabolic age is now 23 years younger.” “I loved the expert programming, the vibe and motivation on the Facebook group. Most of all I have got my mojo back and feel like the old me again and want more so will be continuing with the P13 programming. Thanks for the motivation and a fantastic programme.” Need some focus to take your fitness to another level? To be part of the next P13 programme, stay tuned for details on the next course

Coaches based across the UK 🇬🇧 with limited places in each team.

#fitness #everydayathlete #fitfam #inspiration #programme #strong #crossfit #motivation #weighttraining #gymlife #gym #inspiration #fitter #faster #stronger #community #builttolast #team #p13athlete #personaltraining #progress #weightlifting #health #tbt

20 minute full body workout - no equipment required!! Having a structured programme is without question the most effective way to hit your goals but when life throws you lemons 🍋 it’s good to have some easy to do sessions that you can squeeze into just 20 minutes.
Perform each of the 4 exercises for 1 minute and repeat for 5 sets.
Minute 1 - roll back to stand. For more of a challenge alternate between left and right leg and use hands if needed

Minute 2 - explosive burpee. Focus on getting plenty of height on the jump, even if it reduces your reps

Minute 3 - mountain climbers. Aim to slow the pace down for these and work on solid controlled movement
Minute 4 - lying leg drops. Extend your legs fully to increase the challenge and bend them to make it a little easier. Alternatively, switch between a left and right single leg drop keeping the opposite leg above the body

Take on water when you need it and if you’ve got an extra 10 minutes spare, add in a mile run after the circuit.

#fitness #fitfam #motivation #fitter #faster #stronger #intervals #hiit #hiitworkout #bodyweighttraining #bodyweight #p13athlete #homeworkout #homefitness #garagegym #friday #friyay #weekendworkout #20minuteworkout

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