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

http://www.p13athlete.com/

🛩 ✈️ Friday Flyday ✈️ 🛩

There are some action shots that capture a moment that otherwise would be lost.
We’re not promising that P13 gives you the power of flight but... #motivation #weighttraining #gymlife #gym #selfbelief #inspiration #fitter #faster #stronger #community #builttolast #team #p13athlete #friday #flyday #flight #functionaltraining #fitness #fitnessjourney

Why bear crawling beats crunches!
If you’re still stuck in the dark ages of doing crunches as your go-to ab exercise then firstly, you’re not alone (and it’s not your fault) but more importantly - there are better options out there and bear crawling is a grrrrrrrrrreat start!
Here’s 3 reasons to turn your crunches into grizzlies:
1️⃣ abdominal muscles are responsible for more than just flexing your torso. They twist, laterally flex, prevent unwanted twisting and heaps more. The bear crawl has all of these movements and therefore targets the entire team of ab-muscles

2️⃣ abdominal muscles are reactive. This means that their job is to stabilise the body, keep us upright when we lose balance, adjust posture when required. Crunches simply don’t create a situation for the entire abdominals to work as intended - bear crawls do!
3️⃣ as well as being reactive, your abs work in partnership with a lot of other muscles around them including upper legs, hips, glutes and back. When doing crunches you’re isolating the abs and therefore missing out on all the links that exist. This means that all of the crunches and ab-strength that you’re working hard to develop is very limited.
For more info on P13 and to apply for the May course visit www.p13athlete.com

#motivation #weighttraining #gymlife #gym #selfbelief #inspiration #fitter #faster #stronger #community #builttolast #team #p13athlete #fitmum #fitmom #girlswholift #realwomen #instafit #inspafit #bearcrawl #movement #movementculture #abs

FROM CARDIO TO LIFTING WEIGHTS

As a working mum of 2, Jen is all too familiar with the daily battle of juggling family and work life whilst trying to fit In a little time for herself. Having completed P13 just before Christmas Jen shares her journey and how she’s gone from not enjoying exercise to loving it and seeing great progress. “I have always done lots of exercise and been keen to eat well but felt like I didn’t have a very healthy relationship with either. Before P13 I was over doing the wrong kinds of exercise and consequently didn’t see the results I was looking for. I wasn’t enjoying exercising and was feeling more and more that it was a chore.” To read the full story visit our Facebook page here:
goo.gl/uyGiaz
#motivation #weighttraining #gymlife #gym #selfbelief #inspiration #fitter #faster #stronger #community #builttolast #team #p13athlete #fitmum #fitmom #girlswholift #realwomen #instafit #inspafit #teamkate #barbelle #crossfit #fitfam #humpday

It’s often accepted that the hardest part of training is actually getting to the gym or heading out for a run in the first place. One thing is for certain, it’s even harder when you don’t know what you’re doing and why you’re doing it.
Have a plan!
www.p13athlete.com
#fitness #everydayathlete #fitfam #inspiration #programme #strong #crossfit #motivation #weighttraining #gymlife #gym #inspiration #fitter #faster #stronger #community #builttolast #team #p13athlete #personaltraining #progress

**THE NEED FOR CONSTANT UPDATES** Perhaps an obscure connection but something we can all relate with. Phones (and most devices) require regular updates to optimise their performance and smooth out glitches. If you didn’t do the update then things would slow down and you’d be far from getting the best out of your phone.

This is very similar to your body. By constantly striving to improve your ability and become more skilful at movement / specific training, the more you’ll maximise the time you do spend training, the more efficient you become and the greater the benefits. Forever finely tuning your ability to execute movement.
The best bit is that your battery is far more reliable than your phone’s!! #fitness #everydayathlete #fitfam #inspiration #programme #strong #crossfit #motivation #weighttraining #gymlife #gym #inspiration #fitter #faster #stronger #community #builttolast #team #p13athlete #personaltraining #progress #movementculture #bodyweight #athlete

**GYM MEMBERSHIPS AREN’T ENOUGH** There are 2 main reasons people join a gym; PAIN or PURPOSE.
Pain = their level of unhappiness regarding their health, fitness or body is such that they are motivated to take action.
Purpose = they already have a strong reason or a goal in mind and need access to the facilities.
The irony of both is that a gym membership alone will rarely provide the solution.
You only have to look at the average use of gym members or how many different memberships people have over the years to see that they don’t work.

Seeking support, structure, community, fun and challenge would be far more effective, non of which are exclusive to gyms.
Find your adventure!! #fitness #everydayathlete #fitfam #inspiration #programme #strong #crossfit #motivation #weighttraining #gymlife #gym #inspiration #fitter #faster #stronger #community #builttolast #team #p13athlete #personaltraining #progress #gymmembership

“I’ve now got more confidence in my abilities, fitness and pushing myself”

Nathan Berry @running4rolos reflects on P13 8 months on.
Having absolutely bossed the programme, Nathan saw some great results but more than that, found the spark he was looking for and months later is continuing to progress. “I initially committed to the P13 programme because I was struggling for motivation and had fallen out of a structured plan and had no real goals at the time.” “P13 is by far the toughest programme I have done. Whatever your ability it tests limits and boundaries, and had the flexibility for you to work around any issues that arise during the 13 weeks with coaches advising on substitute movements to compensate for injuries. Whilst it was tough, it was also one of the easiest programmes to commit to due to its structure and enjoyable session construction.
Having done a lot of running in the past I had a lot of imbalances in muscles which this programme helped iron out.” “The physical benefits of the programme were quite obvious, and despite my second testing day falling after a rugby match, I had increases in most of my exercises and exceeded the goals I had set myself at the beginning of the programme. The biggest progress has probably been how I view training and treat it in a more structured and professional way. It has reset my mindset and focus about exercises.” “Going forward, completing P13 has given me the confidence in my abilities and fitness to push myself further and commit to challenges that push my physical boundaries without the concern that I will struggle physically.” As Nathan prepares for taking on the both gruelling and epic Marathon Des Sables; 150 Miles across the Sahara desert this April, we’ll be rooting him on all the way to the finish line!
#youvegotthis #fitter #faster #stronger #p13athlete #belief #ultrarunning #ultratrail #ultramarathon #runningman #ultra #fit #fitfam #runaddict #endurance #challenge #runboyrun #MDS2018 #strengthtraining #inspiration

VEGGIE HACK FOR FUSSY EATERS! If you’ve got children that turn eating veg into a battle, try finely grating carrots into bolognese. Adds a sweetness to the flavour and packs with goodness (ignore the spinach if that’d be expecting too much) #nutrition #veggies #vegetables #feedingchildren #fussyeaters #bolgnese #carrots

HEAD UP!
As a new week begins it’s time to look forwards and bring your intentions to life. Looking forwards doesn’t only bring to your attention everything that lies ahead, it helps to keep your mind in a positive frame. Simple and effective!
#fitness #everydayathlete #fitfam #inspiration #programme #strong #crossfit #motivation #weighttraining #gymlife #gym #inspiration #fitter #faster #stronger #community #builttolast #team #p13athlete #personaltraining #progress
#monday #newweek #positivevibes

FORGET FAT LOSS

Whilst many gyms, PTs and fitness programmes (particularly at this time of year) are competing to grab your attention with the best fat loss programme on the planet, there are some important things to acknowledge: *targeting fat loss can never be a permanent journey. The body requires a significant amount of body fat to function therefore once the body is considered to be in a healthy range, further fat loss would risk the health of your body
*body fat fluctuates. Naturally it will go up and down. This is healthy and a variance that keeps everything ticking along nicely. Hormones have a crucial involvement in controlling fat-storage and fat-metabolism to keep your body in good health at different times, situations and in different environments.
*you can’t train your body to lose fat. You can train to be faster, you can train to be stronger and you can train to be fitter but you cannot train your body to perform at fat loss. Fat loss is the result of a calorie deficit; eating less calories than your body uses over a period of time. Exercises should never be described as being ‘fat-loss’ exercises, this is misleading. Exercises target muscle groups or physical attributes of the body such as agility, balance, strength, not fat loss.
*people who take on rapid fat-loss programmes tend not to see long lasting results. It is of course possible to create a situation whereby extreme and unsustainable habits result in astonishingly quick fat loss along with weight loss. However, perhaps the most astonishing part of this is that the rest of the world looks on amazed seeing it as a good thing...if 6 months down the line the individual is behind square one then it has not been a good thing. It is unsustainable to lose fat quickly therefore once the extreme phase ends, its most likely that the individual sees a return of the loss. *low body fat is not the answer to happiness. As humans we tend to be critical and the more seriously we take things, the more critical and obsessed we become. The more ‘fat loss’ is your absolute target... Read the full article on Facebook: https://www.facebook.com/p13athlete/posts/872225332933875

🌋 THE FIRE WITHIN 🌋

When it comes to motivation, the strongest drive you will ever find is within. If you haven’t found that spark yet then you simply need to keep looking. When your ‘why’ aligns with your goals and how you go about achieving them, your motivation will be a BLAZE as opposed to a faltering flicker!
#fitness #everydayathlete #fitfam #inspiration #programme #strong #crossfit #motivation #weighttraining #gymlife #gym #inspiration #fitter #faster #stronger #community #builttolast #team #p13athlete #personaltraining #progress #everydaybetter #betterthanyesterday

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