#teamultimatefit

MOST RECENT

Was an absolute pleasure having gold coast suns academy player @zacbriggs_ into the gym this week.

He didnt shy away from taking on the big boys in our weekly challenge and crushed it like a true champion.

Such a warrior and top bloke.

@ultimatefitqld
@alana_axford
#teamultimatefit

Happy hump๐Ÿ‘ day!๐Ÿ’ƒ
I tend to only look back to see how far I have come & celebrate!!๐Ÿ˜€
This is me last week doing barbell banded hip thrusts 6 sets of 8 reps @90kg๐Ÿ’ช
2 years ago when I started I could only hip thrust with a preloaded 15kg bar๐Ÿ˜‚
(Swipe right to see photo) โžก
I had no glute activation what so ever.๐Ÿ˜ฃ
After working with allied health professionals like an exercise physiologist & my strength coach.
We got my glutes firing ๐Ÿ”ฅand muscle growth has been developing over the past 2 years.
It does take time to grow muscle naturally!โŒš
However, if your not seeing any progression in your strength & increasing muscle mass. It's worth investing in your fitness to find out why?! It could be simple fixes in your activation or lifting technique.
So reach out to a exercise or allied health professional today! ๐Ÿค—
@ultimatefitnessqld
#teamultimatefit
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#goodlifehc #goodlifehealthclubs #humpday #workoutwednesday #strength #muscle #inspire #glutes #booty #bootybuilding #personaltrainer #exercisephysiology
#physiotherapy
#strengthtraining #strongwomen #fitness #femalefitness #believe #workout #exercise #bodybuilding #progression

Happy Monday everyone๐Ÿค—
Something to think about todayโคต
GROWTH is painful. CHANGE is painful๐Ÿ˜จ
But there is nothing more painful as STAYING STUCK somewhere, you don't belong!๐Ÿ™…
Become unstuck TODAY by taking that leap of faith, START that NEW journey & GROW in a supportive environment where YOU belong ๐Ÿค—๐Ÿ’œ
@ultimatefitnessqld
#teamultimatefit
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #mondaymotivation #thetruthwillsetyoufree #inspirationalquotes #listentotheuniverse #youareworthy #positivity #dailyinspiration #dailyquotes #truestory #motivation #lifelessons #lifecoaching #businesscoaching
#believe #wordsofwisdom #happiness #passion #career #careerchange #careersuccess #growth #changeopportunities
#doers #tmjaparel

It's finally bikini weather for me!๐Ÿ‘™๐Ÿ™ŒMy hard work is paying off, Booty๐Ÿ‘ has grown ๐Ÿค— If you are going out in the sun don't forget to wear your sunscreen!! ๐Ÿ™ƒ
#teamultimatefit
@ultimatefitqld
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#bikinidiva #wbff #wbffaustralia #bikini #swimwear #bikiniweather #selflove #loveyourbody #murves #thickwhitegirl #thickfit #booty #glutes #bootybuilding #springtime #sunshine #vitaminD #fitness #femalefitness #sorrynotsorry #spring #photooftheday #girlswithmuscles #powerliftingchicks #shelifts

Long time between posts my apologies.

But here is a snippet from my session yesturday.

Good to know strength hasnt been greatly lost over the past couple of months.

3 plate standing row for 8.5 reps no worries.

This is 10x better than doing this seated, the contraction you can achieve is unbelievable, much better profile.

Enjoy.

@ultimatefitqld
@alana_axford
@tmjapparel
#teamultimatefit
#tmjapparel

Building those Quads๐Ÿ‘Œ
With Time Under Tension (TUT)๐Ÿ˜‰
This training technique has taken me over 2 years to get right!๐Ÿ™Š As i was like most gym goers not feeling the muscle contracting & I wasn't growing.๐Ÿค”
So I would smash out reps at a fast tempo & move on to a heap of exercises๐Ÿ˜‚
If your doing this STOP NOW!๐Ÿšซ
Strip the weight right back & SLOW your reps down! It's not meant to be a cardio workout๐Ÿ˜‚
For each rep you want to aim for 5 seconds eccentric contraction & the same coming up on the concentric phase!
Try NOT to swing your weights around & if you are using a machine, always try keep your body seated on or in the machine.๐Ÿค”
Give it a try, this will make you feel the CORRECT MUSCLES contracting & you won't need to do 10 exercises!๐Ÿ™Œ
@alana_axford
@ultimatefitqld
#teamultimatefit
โšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠ
#goodlifehealthclubs #goodlifehc #humpday #humpdayhumor #quads #legday #hypertrophy #bodybuilding #wbff #wbffaus #wbffaustralia #fitness #exercise #fitnessmotivation #motivate #inspire #determination #muscle #buildmuscle #chickswholift #girlswithmuscle #femalefitness #personaltrainer #nevergiveup
#fitfam #fitnessjourney #strength #gymmotivation

CARDIO COMPLETE.

Still unsure how dudes do this without feeling queezy, this bar can never find the right position and its not a happy place.

Either way MRP on glute bridges for a bit of fun on the weekend.

Hip tear surprisingly can handle this without any dramas so thats a plus for me.

Have a great weekend all.

@ultimatefitqld
@alana_axford
@flexiblenutrition_lifestyle
@arno_v1sser
@tmjapparel
#teamultimatefit
#tmjapparel

Guess whos back...back again...big dawgs back...tell a friend.

Its been awhile and to show some slight feelings for the first time in ever i pretty much gave up on training.

It has been tough as everything i tried just seemed to be painful.

Well as you can probably tell i have put on a few kgs in the belly region. Not only is this bad for health its a bad example to set for my clients.

So this week i started back and whilst alot of it is very boring, slow and low intensity i can still deadlift 200kgs without any hassle.

So enjoy!!! @ultimatefitqld
@alana_axford
#teamultimatefit

Workout Wednesday is here
๐Ÿ™Œ
In Brisbane it is Peoples day and most of you will be heading to the ๐ŸŽ Ekka show๐ŸŽก
Considering how indugling๐Ÿ“๐Ÿ— the EKKA can be.
I hope you all get your daily workout in!๐Ÿ‹
Even if it's a just a quick HIIT or circuit session.
๐Ÿ’ฆ๐Ÿ’ฆ
So when your gym doesn't have a reverse hyper pendulum machine but you need to train the glutes & hamstrings. You do tend to get a bit creative!
๐Ÿ™Š
But I find using a basic flat bench is the best way to have more control with this exercise,better glute & hamstring contraction๐Ÿ”ฅ to help build that posterior chain๐Ÿ‘Œ๐Ÿ‘
โšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠ
#teamultimatefit #goodlifehc #goodlifehealthclubs #girlsmakeyourmove #wbff #wbffaustralia #wbffaust #humpday #workoutwednesday #wednesday #booty๐Ÿ‘ #bootyworkout #bootyfordays #glutes #exercise #health #fitness #fitfam #femalefitness #winter #summerbody #personaltrainer #bootybuilding #girlswholift #girlswithmuscle #bikinicompetitor #fitnessmodel #robbailey #hustlestandard #ekka

How many times have you said to yourself, I will start exercising or dieting tomorrow then after a few days or a week goes by & you give up?๐Ÿ˜ฏ
Well DID YOU KNOW that it takes up to 60 days to break a bad habit??
๐Ÿค”
It's no secret that the tool to break the bad habit is called CONSISTENCY!!๐ŸŽ‰
Consistency can help you break the bad cycle or train you are on.. It can unlock the door to ๐Ÿ— creating more positive & healthier habits.
All you need to do is be consistent each day with your workouts and your meals.๐Ÿค“
If you have a bad day so what?! We all do, you just need to try again tomorrow!!! So BE CONSISTENT & YOU WILL ACHIEVE THE RESULTS YOU DESIRE!
๐Ÿ’™๐Ÿ’™๐Ÿ’™๐Ÿ’™๐Ÿ’™๐Ÿ’™๐Ÿ’™๐Ÿ’™๐Ÿ’™๐Ÿ’™๐Ÿ’™๐Ÿ’™๐Ÿ’™
#teamultimatefit #tmjaparel #massivejoes #wbff #wbffaustralia #wbffaust #goodlifehealthclubs #goodlifehc #bodybuilding #fitness #fitnessgoals #exercise #mondaymotivation #photooftheday
#fitnessmodel #personaltrainer #femalefitness #powerliftingchicks #chickswholift #girlswithmuscle #strongwomen #strength #empowerwomen #strengthtraining #inspire#motivationย #determination #weightlifting #fitnessmodel #girlsmakeyourmove #nevergiveup

You know those days where you just ain't feeling it in the gym..
I find these are the days that set you apart from the excuse makers & make you mentally stronger!!
๐Ÿ™Š
Yesterday I struggled through my entire session but i didnt quit, I just put my head down & gave it my all till it was done.!
๐Ÿค—
Sometimes these are the best workouts because it shows how mentally strong you are & what you are capable of.
๐Ÿ’ช
So if your having an off day at the gym, it's ok it happens to all of us.
Keep pushing because you will get through it!
๐Ÿ™Œ
Here is me pushing through fatigue
On deadlifts, 5 sets of 6 reps at 70kg.
@ultimatefitnessqld
#teamultimatefit โšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠ
#wbff #wbffaustralia #wbffaust #goodlifehealthclubs #goodlifehc #powerlifting #deadlift #bodybuilding #fitness #fitnessgoals #femalefitness #powerliftingchicks #chickswholift #girlswithmuscle #strongwomen#strongisthenewsexy #strength #empowerwomen #strengthtraining #inspire #motivate #motivationย  #determination #weightlifting #crossfit #bikinidiva #fitnessmodel #girlsmakeyourmove #nevergiveup

Appreciation post incoming!๐Ÿ™Œ
It's so easy to get caught up in the daily grind that you don't see the bigger picture. Until you take a step back and watch..๐Ÿค”
Seriously what an eye opener the last two weeks has been.. watching my partner run our PT business, while managing a team of 18 Pts & helping them.๐Ÿ˜ซ
So i just want to say a massive THANK YOU๐Ÿ™Œ to my incredible partner Jason @ultimatefitnesqld
๐Ÿ”ธWho is one of the most passionate, driven & hardest workers I know!
๐Ÿ”ธAlways putting others first, before himself. ๐Ÿ”ธAlways there to help support, mentor & develop others with their business While running your own!
๐Ÿ”ธAlways hungry for success & smashing goals.
๐Ÿ”ธAlways there for me, making me laugh even after your crazy 15 hour days!
๐Ÿ˜˜๐Ÿ’•
So once again THANK YOU, I love you โค what you do each day, doesn't go unnoticed, even if others don't say it. We all appreciate it!!๐Ÿ’ช๐Ÿ˜Š
#teamultimatefit
โšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠ
#appreciation #appreciate #recognition #team #oneteam #business #boss #mentor #coach #businesscoaching #thebigdawg #personaltrainer #life #goals #success #businessgrowth #sales #personaltraining #goodlifehealthclubs #goodlifehc #health #fitness
#determination #dominate #10x #grantcardone

NEW WEEK, NEW FITNESS GOALS!๐Ÿ’ช
I decided to join my partner & his clients, in a 6 week challenge!๐Ÿ™Œ
I find challenges can be a great way to stay motivated, be consistent with your diet and training!๐Ÿ˜„
Wishing everyone, best of luck with their own fitness goals this week.โœŒ
Sending positive vibes to you all ๐Ÿ’•
@ultimatefitqld
#teamultimatefit
โšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠ
#monday #newweek #newgoals #determination #mondaymotivation #motivation #challenge #fitnesschallenge #fitness #exercise #fitnessmotivation #weightloss #shred #getlean #summerbody #positivevibes #photooftheday #personaltrainer #biceps
#fitgirlsguide #healthy #happy #selflove #smile #girlsmakeyourmove #real

Throwback Thursday...
those summer days with the lean bikini bod & tan!๐Ÿค—
Remember bikini bodies are made in winter!โ˜ƒโ„
So if you want to get fit for summer, NOW is the best time to make a START!๐Ÿ™Œ
Plus you will also be miles in front of others who keep putting it off!๐Ÿ˜‰
@ultimatefitqld #teamultimatefit
โšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠ
#tbt #tbthursday #summer #summerbody #winter #bikinibody #bikinimodel #fitnessmodel #lvft #lvftapparel #fitness #exercise #gym #lifestyle #makeachange #bikini #selflove #happy #happiness #nevergiveup #health #determination #motivate #motivation #fitnessmotivation #girlswholift #femalemuscle #photooftheday #girlsmakeyourmove

Happy hump day!๐Ÿ™Œ
After being sick lately. I am finally feeling well again to get stuck into training!
๐Ÿค—
I managed to to train glutes and quads today.
I am still slowly building up my strength again.
๐Ÿ˜€
However, i managed to smash out elevated heel barbell front squats, 6 sets of 6 reps at 27.5kg.
๐Ÿ‹
Next time you train quads and booty give this a crack๐Ÿ‘Œ
@ultimatefitqld
#teamultimatefit
โšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠ
#humpday #humpdayhumor #bootybuilding #booty #glutes #quads #legday #bootyfordays #cutiewithabooty #powerlifting #bodybuilding #wbff #wbffaustralia #fitness #exercise #fitnessmotivation #motivate #inspire determination #chickswholift #powerliftingchicks #girlswithmuscle #femalefitness #personaltrainer #nevergiveup #goodlifehc #goodlifehealthclubs #girlsmakeyourmove

โฎ Throughback Thursday!
Around 10pm the night before the WBFF October 2017 show!๐Ÿ’Ž
Where my comp tan was cooking, I was so excited, I was prancing around my hotel room in my stunning Glamfit bikini!!
๐Ÿ˜‚
I know comp prep can be tough and as the weeks go by, there are moments where you feel like giving up. Or moments where nearly everything can or will go wrong.
๐Ÿ˜’
Just remember to never give up, regardless of what prep throws at you!
๐Ÿค—
I almost didn't compete because of health issues, but I still pushed through till show day.
I told myself at the 12 week mark " I haven't come this far, to only come this far!"๐Ÿ’ช
I proved everyone wrong, including my coach.
๐Ÿ™Š
I know I wasn't my leanest.
But I had higher lean muscle mass than my first comp, my stage presence also improved & ifinally felt confident up on that WBFF stage!!
๐Ÿค—
So those competing in season B, back yourself, you got this!!! ๐Ÿ‘Š
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#wbff #wbffaustralia #wbffaust18
#teamultimatefit #glamfitbikinis #thursday #throwbackthursday #motivation #fitnessmotivation #fitness #fitnessjourney #inspire #femalefitness #fitnessmodel #bikinidiva #bestofthebest #nevergiveup #determination #glamour #fashion #summerbody #gym #exercise #selflove #confidence #beauty #bikinibody #girlsmakeyourmove

CALL OUT!!!! Ladies that are feeling Exhausted 24/7 we need YOU!!! We have recently launched our Exhausted To Energised Program 2018.

This is a brand new concept here at UFQ.

Featured is one of our superstar coaches Alana.

Her personal story and journey started out just like you...exhausted. Working a 9-5 desk job in which she piled on 15kgs.

Her transformation culminated in gracing the stages of the WBFF (a fitness and fashion show) 15kgs lighter, more defined and more ENERGISED.

If you would like more information on how to be apart of this program simply comment 'ENERGISE ME' below.

Tag your friends who need to get ENERGISED!

@alana_axford
@ultimatefitqld
#teamultimatefit

โ˜‡Flashback to last week's back sesh at Dohertys gym in Melbourne.
Wings are definitely growing!!
Bring on back day tomorrow๐Ÿ’ฏ
๐Ÿ‘Š
Just a reminder to all you instagramers
โคต
Stop holding yourself back,
If your not happy make a change today!!๐Ÿค—
@ultimatefitqld
#teamultimatefit
โšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠโšŠ
#dohertysgym #backworkout #back #reardelts #bodybuilding #powerlifting #wbff #wbffaustralia #ifbb #bikinicompetitor #fitness #fitnessmotivation #exercise #fitnessmodel #instatravel #instafitnessmotivation #fitspo #selfmade #selfmotivation #changeyourlife #chickswholift #girlswholift
#powerliftingchicks #inspire #makeachange #doitforyou #startnow #health #yesyoucan

This iso machine, if done the way most people setup on this, doesnt have great application.

For the average person your just gunna blow up upper traps - if thats what you want thats okay.

But if you ignore the pictures and take a more logical approach it actually becomes pretty good.

Seat needs to be low.
Sit right back on the seat.
Drive chest into pad.

Now when you row you should be able to continually drive your elbow down.

Keep your elbow position tight - not easy as the handle is designed to move away from the body.

Downside is you cant get a fully lengthened position so youll need to make up for that with smart programming.

Enjoy.

@alana_axford
@ultimatefitqld
@tmjapparel
@dohertysgymcity
#teamultimatefit
#tmjapparel
#dohertysgym

This one is a great finisher for triceps.

Supersets are fun and popular but are often put together with no understanding.

This is coined as a mechanical dropset. It works by increasing the amount of work the triceps can do by changing the angle slightly to continually extend the set without changing the load.

Essentially dont just superset 2 exercises that work the same range of motion or kinda defeats the purpose.

@alana_axford
@ultimatefitqld
@tmjapparel
#teamultimatefit
#tmjapparel

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