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BUSY GYM WORKOUT | Good morning team, happy Friday! We’ve made it to the end of the first week back, and I hope you’re all feeling a little more settled now. I’ve had lots of messages about what to do if the gym is particularly busy this January and you can’t complete the workout you’d perhaps planned to do. So, here a workout specifically designed for when you want to train but can’t get on the equipment you want/need. Grab two kettlebells that are of a challenging weight for the overhead press, and complete: A1. Front racked KB squats 4x10 A2. Bent over row 4x10 B1. Kettlebell RDL’s 4x10 B2. KB overhead press 4x8-10 C1. Kettlebell drags 3x6 each side Simple, quick, effective! Tag anyone below who might find this useful! Wearing #AliceLiveingXPrimark 💪🏻
Not feeling too sassy today, so reminding myself of this day when I felt fabulous shooting my latest @primark collection. This is one of my favourite pieces from the collection... As someone who lives in black Lycra, this top and leggings are perfect! What’s your favourite piece you’ve got your hands on? #Ad
STOP DOING ENDLESS CRUNCHES | ⁣ ⁣ ...And start doing exercises that are actually going to strengthen your core! Here I’ve shared some of the core exercises I incorporate in to my own and my clients training. I will usually implement them in a warm up or intra workout, rather than bolting them on the end as most people tend to do so that they serve a purpose such as pairing with a big lift like a squat. ⁣ ⁣ Try these out for yourself and see which one’s you enjoy best! ⁣ ⁣ 1. Kettlebell drags ⁣ 2. Pallof press to overhead reach 3. Kettlebell windmills⁣ 4. Table top shoulder taps⁣ 5. Russian twists ⁣ ⁣ Any questions, pop them below! ⁣ ⁣ Wearing #AliceLiveingXPrimark recycled polyester set! ⁣ ⁣
⁣ Just feeling wee bit grateful today. It’s not often I shout my achievements, but I am just so so happy with how many people have bought, loved and worn my @primark collection. And, to top it off I’ve had a day of my very first proper breakfast TV slot, hosted a launch lunch for the most wonderful Irish influencers, and recorded a podcast for @stellarmagazine! ⁣ ⁣ MY CHEEKS HURT FROM SMILING and it’s the best feeling in the world 😭🥰💕
MY GO TO WARM UP EXERCISES | ⁣⁣ ⁣⁣ If you’re wondering how to prep yourself for your sessions this week, why not try incorporating some of these simple warm up exercises in to your routine to get yourself mobile and ready for the session ahead. It’s important to remember that to get the most from your body, avoid injury, improve range of movement and increase muscle recruitment, a warm up is key so even the most simple of routines can be beneficial. Below I’ve shared some of my favourite exercises that I incorporate in to my warm ups for you all to try! ⁣ ⁣⁣ 1. Walkouts ⁣⁣ 2. Lunges with rotation ⁣⁣ 3. Deep squat with rotation and forward fold ⁣⁣ 4. Side lying windmills⁣⁣ 5. Plank to downward dog ⁣⁣ 6. 90/90 hip rotations ⁣⁣ ⁣⁣ These aren’t rep specific, it’s important for you to focus on a rep range that feels best for your body and how it’s feeling before each session. ⁣⁣ ⁣⁣ If you’ve got any questions, pop them below, and have a WONDERFUL MONDAY! WarmUp #Movement #Motivation ⁣
My advice for anyone starting a fitness journey: ⁣ ⁣ January is a time when many people commence a fitness journey. Perhaps it’s joining the gym or trying out a new class for the first time. Whatever way you’re keeping active this January, here are some things to consider: ⁣ ⁣ 1. You’re probably going to be a little bit sore. ‘DOMS’ or delayed onset muscle soreness are likely to happen if you haven’t worked out in a while or are challenging muscles you don’t usually use. This is really normal, so please don’t panic but make sure you keep moving, stretch, hydrate, prioritise sleep and refuel well to aid recovery. ⁣ 2. You’re probably going to be a little bit hungrier. Exercise expends energy and for many, can spike their appetite, so opting for a nutritious post workout meal with a balance of protein and carbohydrates is a great way to avoid a big energy crash.⁣ 3. You won’t be amazing to begin with. Everyone has been a beginner once and it’s only through consistency of practice that we all get better. So don’t expect to be a pro from day one. Have patience with yourself and trust the process and then look back in six months time and see how far you’ve come. ⁣ 4. Remember rest days. It’s enticing to go ‘hell for leather’ at the start of your journey but did you know that this isn’t actually conducive to progress? The body needs rest to recover which in turn helps you to progress, so please remember that factoring these in are just as important as your training days. ⁣ 5. Enjoy it! This shouldn’t be a time for punishing your body. However you choose to move this January, make sure it comes from a positive place and that you enjoy the process. ⁣ ⁣ Tag anyone below who might find this useful! 💛💪🏻⁣ wearing #AliceLiveingXPrimark #Ad
THIRD TRIMESTER WORKOUT | ⁣ ⁣ Can I still exercise whilst pregnant? What can I do? I’m sure for those in their third trimester the worry doesn’t subside when it comes to what you can do exercise wise. Whilst regressions will undoubtedly be made, it’s still a great time to keep moving and keep strong to support a positive birth and post birth experience. ⁣ ⁣ Here I’m coaching my wonderful friend @londonpaleogirl through a third trimester workout that we adapted to suit her needs. These are just some ideas for exercise selection, but of course please be mindful of working to your body and seek advice from a qualified trainer or your GP if things don’t feel right. ⁣ ⁣ A1. Banded lateral walks 4x20-30⁣ A2. Banded box squats 4x15 ⁣ ⁣ B1. Single arm row 4x10 each side ⁣ B2. Single leg RDL 4x8-10 each side⁣ ⁣ C1. High row 3x12-15⁣ C2. Seated band pull aparts 3x12-15 ⁣ ⁣ For more information on training through pregnancy please check out my amazing @helenkeeblephysio who is WONDERFUL! ⁣ ⁣ Happy training mummas 💪🏻 ⁣ ⁣ ⁣ #Pregnancy #PregnancyWorkout #MumToBe #NewMum ⁣ ⁣ ⁣ ⁣
Recognising body image triggers | ⁣ ⁣ A lot of my work to develop a more positive relationship with myself and my body has come from recognising the things that I found triggering.⁣ ⁣ Everything from the scales, to social media, to eating what I perceived to be ‘less healthy’ foods. All of these has a destructive hold on me. ⁣ ⁣ And so slowly slowly, I had to remove the triggers and understand why those were not positive influences on me achieving what I wanted to feel... Which was ultimately body freedom. It wasn’t easy, and it took time and patience, but the reality was that without them I was a hell of a lot happier. ⁣ ⁣ So, if you’re feeling in a dark body image space this January, I encourage you to recognise what triggers you. Maybe it’s that one person on social media, or those clothes that feel a little bit snug? ⁣ ⁣ Whatever it is, none of it is a reflection of your true health and happiness, and is likely having a more negative impact on you than a positive effect. ⁣ ⁣ If you want some positive influence on your feed this January to help fight some of those negative thoughts, I’d highly recommend giving some of these angels a follow: @megan_rose_lane @tallyrye @thebirdspapaya @lucymountain @kristamurias @fearnecotton @chessiekingg @staceysolomon @bryonygordon @julesvonhep @bodyposipanda @rozannapurcell (THIS IS NOT AN EXHAUSTIVE LIST, there are many many more) 💕⁣ ⁣ ⁣ ⁣
UPPER BODY WORKOUT | ⁣ ⁣ For those entering in to a new journey with weight training, or those who are looking for some fresh training inspiration this January, then why not try incorporating some of these exercises in to your upper body training? Or, try the full workout as written below! ⁣ ⁣ A1. Military press 5x5 ⁣ ⁣ B1. Inverted (feet elevated) row 4x6-8⁣ B2. Floor press 4x8-10⁣ ⁣ C1. Single arm landmine row 4x8 each side ⁣ C2. Landmine single arm press 4x8 ⁣ ⁣ D1. Loaded carries 3x30m (roughly)⁣ ⁣ Any questions, pop them below! Hands up who’s going to give this a go? ⁣ ⁣ Wearing #AliceLiveingXPrimark 💪🏻
Starting 2020 as I mean to go on. With a (albeit pretty rubbish) takeaway pizza and a big smile ✌🏻#WhatDiet #NewYearSameMe