Anna McManamey WBFF Pro | Athlete

Anna McManamey WBFF Pro

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24.01.2022 There’s a common expectation that body transformation progress should happen quickly. This is rarely the case. It didn’t take you 8, 10, 12 weeks to get to your current situation, so it’s unrealistic to expect that you’d be able to change it in as short amount of time. There are so many reasons why each individuals’ progress will be different because there are so many factors that go into each individual’s journey: dietary compliance, metabolism, hormones, sleep, stress, ge...netics... the list goes on. We all have our own pace and slow progress is still movement forward. The key to success is staying focused on executing your program consistently, day in and day out. Do that, and the results WILL follow. #makeithappen @hicharley

19.01.2022 If you aren’t , you can’t say it didn’t . The majority of those who have achieved outstanding body transformations are not blessed with favourable genetics or circumstances. They do not follow unicorn diets or take magic pills, and those who claim they do, I can guarantee that is NOT the secret to their success. The difference between them and you is not in the specifics of they do, but in the of which they do it.... I’ll be the first to admit I’m not perfect. I over-eat, under-eat, and have days where I struggle to find motivation, just like anyone else. But I don’t let those days become the norm. If you only follow the plan 50% of the time, you can only expect 50% of the results. You need to get consistent with doing the work - not just for a week, or Mon-Fri, or for an 8 Week Challenge. To achieve lasting results, you need to create habits that stick. Get consistent with doing the work, and the results will follow. #makeithappen

17.01.2022 You’re eating well, training hard, but are you putting as much effort into your RECOVERY? Progress isn’t made during your workouts, it’s made in the hours after. When you’re training, you’re breaking your body down This is why recovery time is so important - it’s when your body adapts to the stress of exercise by repairing damaged muscle tissue, replenishing glycogen stores and ultimately allowing you to grow and get stronger. If you do not adequately recover, ...you do not progress. It really is that simple. One of my favourite ways to enhance recovery is through regular use of my @flexgun_therapy mini gun. It’s a percussive therapy device that provides rapid bursts of pressure into the muscle tissue which increases blood flow & decreases tension - kind of like having your own portable, personal masseuse! Main problem areas for me are always the quads, traps, glutes & lower back, but you can use it on just about any muscle group that’s tight & sore. -: Pre-training I like to hit each spot for around 30-60s to stimulate blood flow & activate the muscles for an intense workout. /: Use it between events/games/sets to speed up recovery, increase activation & boost circulation. -: I like to spend at least 2mins per area post-training & on rest days to ease tension & speed recovery. : For the best sleep of your life, float the Flexgun over your arms, glutes, legs and shoulders for 2mins before bed to help you feel relaxed & calm. will get you 10% off your order at www.flexgun.com.au #flexguntherapy #flexgunmini See more

16.01.2022 ‘Twas the night before hump day

16.01.2022 If you’re not dressed in matching dachshund pyjamas on Christmas... is it even Christmas? With love from our crazy family to yours

15.01.2022 Drop a in the comments if you KNOW you’re going to need some help getting back on track after the silly season! I’m taking on 3 new clients in the new year who want to level up their health and fitness in 2021! Train with me online or face to face from not one, but TWO locations in Melbourne’s eastern suburbs:... @spartansgymandfitness ~ Kilsyth @prorawgym ~ Doncaster East Here's how I help you #MAKEITHAPPEN Sports nutritionist designed meal plans / flexible dieting based on REAL food to optimise health. Personalised training plans & programming tailored to your body, goals & lifestyle. BioSignature body composition assessments to accurately assess your progress and identify hormonal hand brakes. Weekly 1-on-1 check ins & progress tracking to help you stay motivated & on track. Mindset coaching sessions to reshape the way you think, change your behaviour & set you up for long-term success. A community of like-minded individuals where you can feel empowered & supported throughout your journey. This is how I've helped hundreds of men & women just like YOU achieve body transformation success. What are you waiting for?! Hit my link in bio to find out more! #teamiamanna #spartansgymandfitness #prorawgym

14.01.2022 HOW TO BOOST YOUR ’ Our brain is our decision making muscle & requires sustenance to make correct decisions & provide us with necessary willpower.... Adequate rest improves self-control & brain function. Sleep also reduces the body’s need for glucose & controls hunger. Aim for 7-9hrs each night. Stress depletes willpower. When people are stressed, they tend to fall back on old habits. Start responding to stressors with healthier choices, such as listening to music, meditation, reading, yoga - almost anything that counteracts the fight-or-flight response will do the trick. Oftentimes, people give up not because they lack willpower, but because they feel overwhelmed. Break the goal down into manageable pieces & tackle each component one at a time. Something as simple as making our beds can have a powerful positive effect on our willpower. This is because these small habits build self-discipline & self-control, & that spreads to other areas of our life. Avoid situations that tax your willpower. If you can’t avoid temptation, make a plan in advance for what you are going to do instead of succumbing. When your work colleagues offer you cake at morning tea, do you have a plan to avoid it? Don’t leave this answer to chance. Having a pre-determined plan can significantly increase willpower when presented with temptation. You wouldn’t spend hours daily lifting weights with no recovery time - the same holds for willpower. While wisely exercising self-control is a great way to build willpower, never giving yourself a break is a good way to deplete your resolve. Why do you want to change your behavior in the first place? What are you trying to accomplish? What will you lose if you give in to old habits? What will giving up cost you? Consistently reminding yourself of the answers to these questions can increase willpower to stick to your plans.

10.01.2022 1 more sleep!! If you’re worried about losing self control to festive feasting tomorrow, here are some very simple eating tips you can incorporate to avoid a Christmas blow out: Don’t eat everything and anything at the table. Be choosy and spend your calories on the foods you really love. ... It takes a few minutes for your stomach’s I’m full signal to reach your brain. After finishing your first helping, take a 10-minute break. You might realise you are full or want only a small portion of seconds. Eat something small and healthy before leaving for lunch so you don’t arrive famished. Combine complex carbohydrates with protein and healthy fat, like a piece of fruit and small handful of nuts, or an egg muffin (recipe in my Transformation Recipe book!). Drinking alcohol on an empty stomach also increases appetite and diminishes your ability to control what you eat. Start your day with a workout or go for a family walk before, after or between meals. Crank up the Mariah Carey tunes and put those Christmas calories to use on the dance floor. Although food is an integral part of the holidays, remember that this is a time to be enjoying the company of family and friends. This time next year, you probably won't even remember what body fat % you were. You will, however, regret not enjoying the time spent with loved ones. Remember... it’s not what we do between Christmas and New Years, but it's what we do between New Years and Christmas that really counts. #makeithappen See more

05.01.2022 PSA Your fitness problems aren’t real problems! Do you often find yourself complaining about how you "can't eat this" or, you have to do cardio or, I wish I could go out for pizza" while pursuing your fitness goals? Reality check: dieting is a choice.... YOUR choice. No one is making you diet, you have chosen this for yourself because you have a goal you wish to achieve. You CAN eat whatever you like, you CAN skip out on cardio, and you CAN go out for pizza if you want, but you choose not to because achieving your goal is more important to you. For some, food restriction is not a choice - it’s a way of life. Bodybuilding is an extremely privileged activity that you are fortunate enough to have the means to participate. This is not a punishment or a chore, it is a choice to better your life, develop self discipline, and achieve results that few can. You have chosen to do this, and the sacrifices will be worth it. #makeithappen

03.01.2022 Feeling a little banged up, unmotivated to train, or stuck in a plateau? You may be in need of a -. If you’re consistently training hard, there is going to come a point where your ability to recover becomes outweighed by accumulating fatigue. We call this overreaching. A de-load is simply a planned period of recovery, usually 1 or 2 weeks, where total training volume or intensity (or both) are reduced. This allows your body the time and rest it needs to adeq...uately recover and reduce the effects of overreaching. So when should you deload? There are some key physical and mental cues to look out for: You don’t have as much motivation to train. Energy is low. Little injuries and niggles start to pop up. You don’t sleep as well. Strength stops increasing. Your joints are sore. You don’t feel like you’re recovering from your workouts. If you’re eating well, managing stress & recovery, & STILL feeling this way, this is your body telling you to back off. There are various ways you can structure a deload & each method will look a little different depending on whether you’re a bodybuilder or strength athlete. As a fitness competitor & bodybuilding coach, the most common methods I use for myself & my clients are: 1 : reduce loads to around 60-70% of your usual weights. Do not take anything to failure. 2 : reduce the total number of sets by around 20%. Occasionally I’ll recommend taking the whole week off to just relax, maybe go on vacation with your family & allow yourself to reset. I’d do this only once or twice a year. After a week or two, you should start to feel your strength, energy & motivation start to come back. That’s when you know you’re ready to get back to work! Do you use de-loads? I’d love to know your preferred methods & what works for you. Comment below! Outfit // @ryderwear ~ for 10% off use code ANNAM10 See more