Gabrielle Mason | Fitness trainer

Gabrielle Mason

Phone: +61 447 824 420

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24.01.2022 'Home Made Bread' There is nothing like it my friend Organic Sourdough is better for digestion too. It takes a while to make as the starter needs to ferment & dough needs to rise but it's well worth the wait. I never buy supermarket bread & have not eaten any for a long time, years actually!... I call it "paper mashe' bread' full of nasties generally and air - no substance! The kids love it too I also make Pancakes, Foccacia, Herb Bread and Pizza Base out of it . #feedthemuscles#feedtheathlete# #naturalathlete#naturalnutrition# #organicisbest#macros#homemade# #fitandstrongatanyage#fitover30#fitfam# #fitnessfood#fitnessmotivation#fit40# #fitover55#fitover60#bodycomposition# #gymlife#healthylifestyle#oldschool# #agingathlete#bodybuilding#strength# #restandrecovery#healthebodywithfood#

24.01.2022 'Trap Bar Pulse Deadlift' Always vary Deadlifts to improve your overall lift . Here I am doing pulses with full lifts to follow. Work on weak spots - change your heights,... change your bars, add in bands, do deficits, block pulls etc. It takes time to get 'strong' Years in fact it cannot be rushed ! Be patient, be consistent & get the right program . And never skip your Warm-ups & mobility! Rolling & Stretches #fitnessmotivation# #homegym#fit40#fit50#fit60# #focusonhealth#consistency# #strengthandconditioning#biceps# #conditioningtheathlete#futureplans# #gymtherapy#fitfam#gainz# #agestrong#bodybuildingwomen# #mentaltherapy#mindset# #healthylifestyle#cleannutrition# #girlswholift#grandmaswholift# #bodybuilding#gymlifestyle# #fitfam#motivation#focus#intensity# #muscleretention#lookoutsidethebox#

23.01.2022 Time for some 'self therapy'

23.01.2022 'Seniors Cardio Fitness" It's about going at your own manageable pace, focusing on balance & coordination, doing what you can on the day and focusing on keeping strong or getting stronger and keeping mobility up, keeping bone density, which in turn gives you confidence, independence and keeps a lot of pain at bay that you would have if you remain inactive ! Fitness and a level of activity is important at all stages of your life and it's never too late to join in & see what ...you can do - you may surprise yourself ! Oh and also .... you will have fun, make new friends and no one but me cares if you get it wrong or can't do something, (naturally as I am your coach)and no one is going to judge you because you are all aging & feel the same with all sorts of issues ! Fit Seniors 'ROCK' Enjoy a full life while you still can #seniorsfitnessinstructor#seniorsfitness# #fitandstrongatanyage#fitover50# #fitover60#fitover70#fitover80#fitfam# #bonedensitymatters#agingathlete# #strengthandconditioning#mobility# #ageisjustanumber#healthylifestyle# #rehabilitation#balance#activerecovery# #seniorscoach#fitnessandperformance# #agingnutrition#collagen#specificfocus# #micronutrientsmatter#muscleretention#

23.01.2022 Happy with my added Flooring Home Gyms are great Chest & Triceps today ... Incline Bench 6 x 10 Ball Push ups 6 x 15 Flat Bench 6 x 5 Banded Chest Squeeze 6 x 20 Tricep Dips 4 x AMRAP Tricep O/Head Pull 4 x AMRAP Tricep Pull Down 4 x AMRAP Chest & Arm Stretches & Rolling #homegym#fit40#fit50#fit60# #focusonhealth#consistency# #strengthandconditioning#biceps# #conditioningtheathlete#futureplans# #gymtherapy#fitfam#gainz# #agestrong#bodybuildingwomen# #mentaltherapy#mindset# #healthylifestyle#cleannutrition# #girlswholift#grandmaswholift# #bodybuilding#gymlifestyle# #fitfam#motivation#focus#intensity# #muscleretention#lookoutsidethebox#

22.01.2022 Well this is my Holiday activity besides keeping myself fit and strong at the Gym " Study" *****! * Diploma in Counseling # I hope to finish in February and open up some new horizons I am not getting any younger and need to make some choices Professionally . You are never too old to do another degree and broaden your skill set !... It keeps your Brain cognitively functioning well and keeps you moving forward. Looking at what tomorrow can bring and the years ahead! Too many people make the mistake of thinking they are too old to learn, too old to change jobs or get a promotion, too old to improve their health, too old to get fit, too old to be competitive, too old to do fun things they used to do, and some simply can't be bothered - it's all too hard - and just sit around, procrastinate, getting older, getting resentful and give up on life!!! If you do not have one foot in the grave yet - get on with life or it will definitely pass you by my friend Bring on 2021 and some new possibilities #study#diploma#mentallyfitatanyage# #brainfunction#cognitivity#learning# #neuralstimulation#2021goals#fitover50# #agesmart#keepthemindsharp#fit60# #keepthebodystrong#ageisjustanumber# #youareonlyasoldasyouletyourselfbe# #strongwomenrule#girlswithgainsrule# #gymlifestyle#fitnessispower#golift# #staystrongandpositive#gymtherapy# #exceedyourpotential#mentaltherapy#

22.01.2022 "Sleeping with Spinal Issues!" These are a few positions of mine and props I use to attempt to get comfortable to sleep for at least 4 hours before I wake up as something is hurting!!! For anyone with Spinal Injuries, Degeneration, Hip Injuries and other pathology, I am sure you can connect with me here - right?... The Older we get and the more degeneration we have - the worse it gets. Inevitable unfortunately! I have a pillow under my Knees to take Lordosis out of my Lumbar Spine (I have a past Injury here and Disc Degeneration - now some Arthritis!), a roll under my neck for Degeneration in my Cervical Spine - this adds a little traction which really helps with Disc Degeneration and relieving Neural pressure (which can run into your shoulders and down your arms), then I sometimes have a pillow or prop under my Thoracic Spine where I have Genetic abnormalities. The pillow or prop between my legs relieves pain in my Hips and Lower Back when lying side on as this keeps my Pelvis straight and removes downward & lateral pull on my Hips causing Neural compression and Hip pain. OMG!!!! How hard is it to get a good nights sleep - right?! I need to have run a Marathon and be totally Exhausted to ignore all these issue to be able to get 8 hours sleep! How many of you out there are feeling like me? I bet there are many - right? Using these props is not a bad thing as they do help - keep using them! Regular Exercise to strengthen Muscle supporting your Spine and Body is vital - so is Regular Therapy such as Rehab Work and Massage. The benefits are great. When it comes to Chiropractic - I say less is more. Why? Unless you are out - which a good Chiropractor can quickly assess - you can cause more grief at times due to Neural impingement. When you have a lot of Degeneration - you can have an adjustment and end up with Neural impingement. I had that a while ago with my neck and I am not keen on anyone touching it again. It took 5 days for me to be able to work that free - not good! I find your Spine floats and pops in and out too much with a lot of Degeneration with Discs going on. Massage on the other hand is very beneficial to release tight Muscles and you will find everything moves back to harmony - most of the time. Of course you will need Remedial Massage or Sports and not simple 'fluffing around' as I call it to simply pamper you! That does not fix an Issue! Try some of these things and Ideas - if you feel you need a Chiropractor - please go and get assessed and treated if necessary. You need to be properly Diagnosed to know what is wrong in the first place - then you can go from there. Never assume anything! Here's to your Health and Well being & take care xx.

22.01.2022 "Deficit Deadlift" I seem to lift better in this set-up . Perhaps because I am forced to squat low. I can engage better. It's extremely compact a position & movement but it works for me ... It's so important to keep up Resistance Training & Conditioning to keep your bones strong, body mobile & regain as much strenght as possible as you get older ! You can still be an Athlete for your age group*! #keepthebodystrong#bonedensity# #strengthandconditioning#fitover50# #bodybuildingwomen#gymlife# #consistencymatters#bodyimage# #nutritionfortheathlete#aginggracefully# #fitatanyage#nutrition#sleep#maxout# #weightlifting#bodybuilding# #restandrecovery#

21.01.2022 'Deadlift from Block's Variations in height help you improve Strength in weak area's throughout the lift. Changing your 'Stance & foot placement also helps to i...mprove Conventional & Sumo Deadlift. If your weak area is breaking ground - work on deficit & pause. If your lock-out is weak - work on lifting from height & lock-out. Posterior Chain Strengthening. If stability is an issue - add in 'Chains! There is a way to get around most issues - with the right "'Coach" . #deadlift#barbell#strengthtraining# #sumo#conventional#blockpull# #worksmarter#womenbodybuilding# #deficitdeadlift#chains#stabilitytraining# #lockout#hipstrengthening#fitatanyage# #fitover50women#bodybuilding# #strengthandconditioning#

20.01.2022 Let's see what post 4 years can bring on?! It's been a bit uncertain with this 2020 year of disaster to say the least!!! I was planning on a couple of Comps by now !!!. This year has taught us all a lot and how to look outside the square, reanalize how we do things, what changes are staying with us (as in what changes we are keeping going personally) and adjusting to the world remaining !... As far as Competing goes ....... I feel perhaps next year we may have some kind of norm ??!! I just keep training consistently and eating fresh as much as possible, watching macro balance & monitoring how I feel inside . If I am lacking - I know and see to that. So .... keep focused, work hard but do not overdo it, rest, rehab, recover and do it all again tomorrow. Eat healthy and dont get slack with that . It will all show in your Performance and results

20.01.2022 'Seniors Group' shot today with our New Shirts & Design Thank you all for being good sports Fit Seniors 'ROCK' ... Enjoy a full life while you still can #seniorsfitnessinstructor#seniorsfitness# #fitandstrongatanyage#fitover50# #fitover60#fitover70#fitover80#fitfam# #bonedensitymatters#agingathlete# #strengthandconditioning#mobility# #ageisjustanumber#healthylifestyle# #rehabilitation#balance#activerecovery# #seniorscoach#fitnessandperformance# #agingnutrition#collagen#specificfocus

19.01.2022 'Training & the Aging process'! You come to a point in your life when it seems to take a lifetime to build muscle! Your Strength/Endurance/Mobility takes a dive, and If you take a break from Exercise for more than 2 weeks - it takes twice as long to get back to square 1 !... As we Age, (get past menopause for women) the ability to build muscle and the repair/regeneration process really slows down ! Our hormone balance changes and so does our Metabolism. Then we also have other degeneration within the body - spinal, joints, poor digestion, etc! This is also the time (if not sooner) when your body shows you how much a Toxic Diet and Lifestyle in your youth has had an impact on it! Your Mental & Emotional stress from your youth also emerges again! If you have suffered abuse of any kind or great 'stress' from a life changing event! These events come back to haunt you & cause Anxiety & Depression Therefore your focus needs to change - accept the facts - adapt & move on! ! You should now focus on maintaining what muscle mass you have, keeping body fat in check & your health in general. Also do not ignore your Mental Health ! Excess calories will simply just be stored so you need to reassess your daily calorie requirements . You can still improve on your strength if you are lacking & fitness level somewhat. Competing is also still possible so don't give up! Just don't expect any gains in a big way! 1 to 2 kilos at a Mature Age for a Woman is realistic. This may be all you will ever achieve ! Genetics also have a great impact here. How long that will take you? That depends on your individual body's response to training, the type of training, nutrition, rest & recovery . Of course we are all individuals & we all age differently.

18.01.2022 'Seniors Fitness" Its not about competing with anyone or keeping up with me! It's about going at your own manageable pace, focusing on balance & coordination, doing what you can on the day and focusing on keeping strong or getting stronger and keeping mobility up, keeping bone density, which in turn gives you confidence, independence and keeps a lot of pain at bay that you would have if you remain inactive !... Fitness and a level of activity is important at all stages of your life and it's never too late to join in & see what you can do - you may surprise yourself ! Oh and also .... you will have fun, make new friends and no one but me cares if you get it wrong or can't do something, (naturally as I am your coach)and no one is going to judge you because you are all aging & feel the same with all sorts of issues - no young 'whipper snappers' here to show off & make you feel inadequate ! Fit Seniors 'ROCK' Enjoy a full life while you still can #seniorsfitnessinstructor#seniorsfitness# #fitandstrongatanyage#fitover50# #fitover60#fitover70#fitover80#fitfam# #bonedensitymatters#agingathlete# #strengthandconditioning#mobility# #ageisjustanumber#healthylifestyle# #rehabilitation#balance#activerecovery# #seniorscoach#fitnessandperformance# #agingnutrition#collagen#specificfocus# #micronutrientsmatter#muscleretention#

14.01.2022 "Safetybar Squats" Great to use if you have shoulder issues as it is front grip . Teaches Bracing and Stability ! The main place I feel this one is in my Lower Back - LX - Ql's area.... #safetybar#strengthandconditioning# #improveyourlifting#bodybuilding# #girlswholift#strongwomen#gymlife# #fitandstrongatanyage#fitover55# #athleticperformance#strengthgainz# #sumo#conventional#muscleactivation# #controltheweight#focus#bonedensity# #gluts#hamstrings#quads#fitover60# #firingsequence#bodybuilding#fitover70# #posteriorchain#pushthelimits# #bonedensity#safetybarsquats#

13.01.2022 "Barbell Shrugs" for Women YES' you can and NO' you will not get 'Gorilla' shoulders! ! This is a very important move for strong shoulders especially with Olympic lifts & Cross Fit to build strong and solid upper strength.... As Women you will only increase Muscle Mass to your Genetic Potential unless you take 'Steroids' or Muscle Enhancing Drugs ! I can Shrug up to 90 kg and as you can see - I do not have 'Gorilla' shoulders - right? Strength does not dictate size my friends. Strength is built with consistency in Training and Progressive Programs ! Happy Lifting ! FOCUS!!!!! #1 #worldgymipswich#fit40#fit50#fit60# #focusonhealth#consistency#pecs# #conditioningtheathlete#futureplans# #gymtherapy#fitfam#gainz# #agestrong#bodybuildingwomen# #mentaltherapy#mindset# #healthylifestyle#cleannutrition# #girlswholift#grandmaswholift# #bodybuilding#gymlifestyle# #fitfam#motivation#focus#intensity# #muscleretention#lookoutsidethebox#

12.01.2022 "Hacksquat/Squats" How good is this new machine @ World Gym Ipswich . Leg Day addition . No compression .... #posteriorchainwork#legday#hacksquat# #deadlifts#strengthandconditioning# #improveyourlifting#bodybuilding# #girlswholift#strongwomen#gymlife# #fitandstrongatanyage#fitover55# #athleticperformance#strengthgainz# #sumo#conventional#muscleactivation# #controltheweight#focus#bonedensity# #gluts#hamstrings#quads#fitover60# #bodybuilding#fitover70# #pushthelimits#bonedensity#

12.01.2022 'Flex Friday' So how are your Gainz' going? Muscle retention? Have you maintained at least? Or have you lost mass?Strength? This will depend on how your Mindset has been, the Intensity of your Workouts, your Nutrition & of course - Program!... Have you stuck to the Plan!! Or simply quit - it's all too hard syndrome!!?? FOCUS!!!!! #1 . 'Greatness is not achieved from random attempts - consistency gets results ! Do not skip your Warm-ups & mobility! Rolling & Stretches #fitnessmotivation# #homegym#fit40#fit50#fit60# #focusonhealth#consistency# #strengthandconditioning#biceps# #conditioningtheathlete#futureplans# #gymtherapy#fitfam#gainz# #agestrong#bodybuildingwomen# #mentaltherapy#mindset# #healthylifestyle#cleannutrition# #girlswholift#grandmaswholift# #bodybuilding#gymlifestyle# #fitfam#motivation#focus#intensity# #muscleretention#lookoutsidethebox#

11.01.2022 #showday#frontdoorseats## #NBA#nba#loganentertainmentcenter# #bodybuilding#bodycomposition# #compete#naturalathlete#giants# #naturalbodybuilding#strengthandpower#... #beyourbestself#beproudofyourself# #accomplishment#hardworkpaysoff# See more

11.01.2022 "Heel elevated Romanian Deadlift" Thought I would try this variation & see how I felt the next day ! Well it worked my hips full circle - front and back! The front from bracing & balance and the back & sides as it should under load . Not much in the hamstrings but my knees were still soft. Make sure you squeeze those Gluts fully to take the strain off your lower back . Happy Lifting !... FOCUS!!!!! #1 #worldgymipswich#fit40#fit50#fit60# #focusonhealth#consistency#pecs# #conditioningtheathlete#futureplans# #gymtherapy#fitfam#gainz# #agestrong#bodybuildingwomen# #mentaltherapy#mindset# #healthylifestyle#cleannutrition# #girlswholift#grandmaswholift# #bodybuilding#gymlifestyle# #fitfam#motivation#focus#intensity# #muscleretention#lookoutsidethebox#

11.01.2022 "Posterior Chain Work' This is vital for Squats & Deadlifts, Sports Strength & Performance, the Power Athlete - but also vital for any back Injuries ! Yes it is ! In order to recover from Back Injuries you need to strengthen Multifidus, Rotatores and the Erector Spinae group.... These support your Spinal Column . The right Coach and Rehab is vital here - don't guess at what you need and simply suck it and see as you can do yourself more damage. I had the doctors tell me once - after a serious accident - not to lift weights!!!! That was the worst thing I could have done . Things just got worse!!! After your initial healing and Physio - you need to do Resistance Training. There is life after Injury - it depends on what the Injury is & getting the right Coach to help regain mobility & strength. Don't lose hope ! #posteriorchainwork#multifidus# #erectorspinae#rotatores# #deadlifts#strengthandconditioning# #improveyourlifting#bodybuilding# #girlswholift#strongwomen#gymlife# #fitandstrongatanyage#fitover55# #athleticperformance#strengthgainz# #sumo#conventional#muscleactivation# #controltheweight#focus#bonedensity# #gluts#hamstrings#quads#fitover60# #firingsequence#bodybuilding#fitover70# #posteriorchain#pushthelimits#bonedensity#

11.01.2022 'Organic Workout Drink Suggestion' My Workout Drink contains- Green Apple Lemon or Lime... Carrot Celery Mint Ginger Parsley Feeling much better having this during my Workouts instead of Supplements or Coffee. Easily Assimilated by the Body and giving you Vitamins, Carbs, Detoxing . Coffee slightly dehydrates your Muscles - not good during workout! Try to keep the Toxins down by adding natural juice home made and more natural foods rather than relying on Supplements too much. The less Toxins you put in to your Body - the more efficiently it will perform. #feedtheathlete#naturalnutrition# #organicisbest#fuelthebody#macros# #betterperformance#bodycomposition# #balancednutrition#fitfam#fit40#fit50# #fit60#fitnessfood#fitnessmotivation# #fitandstrongatanyage#gymlife# #healthandwellnesscoach#strength# #bodybuildingwomen#conditioning#

10.01.2022 #bodybuilding#athleticperformance# #compete#greatnessawaits# #positivemindset#staystrong# #consistencygetsresults#

10.01.2022 No matter how you wake up or how your Day/Week is going ......... there is only ONE reason you should skip a Workout .......... And never skip your Warm-ups & mobility! Rolling & Stretches ... #fitnessmotivation# #homegym#fit40#fit50#fit60# #focusonhealth#consistency# #strengthandconditioning#biceps# #conditioningtheathlete#futureplans# #gymtherapy#fitfam#gainz# #agestrong#bodybuildingwomen# #mentaltherapy#mindset# #healthylifestyle#cleannutrition# #girlswholift#grandmaswholift# #bodybuilding#gymlifestyle# #fitfam#motivation#focus#intensity# #muscleretention#lookoutsidethebox#

09.01.2022 8 km Power Walk Ankle & Arm weights added. Tried my new 'Knee Sleeves' with my walk this morning. Much more comfortable than my 'lifting knee sleeves' - not so restricting . If you have knee issues, these help with support and keeping the joint warm - especially good in Winter Keep moving & stay strong .... 8 km walk 1.10 mins 484 Calories Burned 10,000 Steps 22 Sets of Stairs BPM 105/130 #cardiofitness#resultsdontlie# #getoutside#freshairandsunshine# #outdoorworkout#steadystatecardio# #varietytrainingmakesabetterathlete# #keepuptheperformance#staysafe# #focusandconquer#staystrong#gluts# #clearyourmind#mentalhealth#fitfam# #homegym#fit40#fit50#fit60#fit70# #hamstrings#ipswichbiketrack#

09.01.2022 Gym Treadmill Power Walk Vest, Ankle & Arm weights added. Adding weights builds Strength, Endurance, Vo2 Max, Conditioning. Make sure you use a High Incline as this will engage all Muscles and take pressure off your Joints - especially Knees' . ... If you want to burn more Calories & look after your Joints" - add weight but keep it at a Walk" ! Never Jog/Run with a vest or too much weight on that bouces around - as it will impact your Joints & Spinal Column ! The Jarring and Sheer effect resultant will cause injuries and you will pay for it dearly later in life if not sooner.......... !!! And even Seniors can improve their Strength & Fitness level by doing this . The weights on the ankles and wrists will also help with a bit of traction to decompress the joints . #cardiofitness#resultsdontlie# #traction#steadystatecardio# #varietytrainingmakesabetterathlete# #keepuptheperformance#hamstrings# #focusandconquer#staystrong#gluts# #clearyourmind#mentalhealth#fitfam# #fit40#fit50#fit60#fit70#agestrong# #hamstrings#ipswichparks#fitfam# #strengthathlete#endurancetraining# #weightedvest#knees&ankles#treadmill#

08.01.2022 How Sugar effects your Body (Glucose, Sugar=Carbohydrate) Craving Sugar-Carbohydrates is a Primal/Survival Response actually, but in todays society we abuse the Sugar/Carbohydrate actual daily requirements & become addicted! As soon as you put Sugar/Carbohydrate in your mouth it activates sweet receptors on your tongue.... This sends a signal up the Brain Stem, then branches out into the Frontal Lobe Cerebral Cortex which activates the Brains Reward System! Your Stomach also has sweet receptors which also sends signals to the Brain. Your Reward System is also activated by Drugs, Socializing, Sex! Over activating this System by Overindulgence causes a series of Negative events = cravings, loss of control, increased tolerance to sugar causing addition. Your Stomach then produces excess Insulin to break down & assimilate the excess sugar you are consuming. Dopamine is the main currency/transmitter and there are many such receptors in our Brain. Drugs, Alcohol, Nicotine, Sugar sends Dopamine into overdrive & causes Addiction! Dopamine also reacts to New & Different Foods why? To detect food that is Bad/Off & to recognize variety the more variety the more Vitamins, Minerals, Nutrients consumed that the Body Requires. Are you a person that can eat the same foods daily? Or do you desire something different every day? You can eat the same foods every day for a time & Dopamine switches off - but sooner or later your Body will look for something New/Different. If you rarely eat Sugar the reaction will be minimal. If you overeat Sugar/Carbohydrate the Dopamine Reward System will remain high & keep you looking for more. It becomes a Drug! Therefore, creates an Addictive Response! Abstain from Sugar to Detox your Body & Stop the Addiction. You will hit a Wall by day 2/3 if you give in to your cravings as with any Addiction, you will instantly be dependent again & have to start the cycle all over! If you keep strong & get over the Wall sticking with natural foods Proteins, Vegetables, Fruit you will discover a Craving Free path *. Remember Carbohydrates are also Sugar/Glucose! Your body will now tap into stored Body Fat for fuel. Dont blow it by grabbing for those Donuts etc. again!!!! Then you will have to start the entire process again & again until you have abstained long enough for your Body to adapt to this change & no longer Crave Carbs/Sugar/Glucose. This does not mean you can never have another Donut etc. it simply means be sensible and ration this out to once a week at least in order to stay in Control!!!!

08.01.2022 Here is a 'Reminder' on what great focus, dedication & mindset can do & achieve .... As I always say - ' Greatness is not achieved from your Comfort Zone' ! Here is my 'Totally 100% Dedicated Client' Renae .... She has thrown herself into creating the best possible version of herself - whatever it takes#* After only 8 weeks of Training & Nutrition with me she lost 22cm in total - Gained 3kg in Muscle, her Posture improved greatly and Co-ordination, Strength & Endurance, Nutrition Understanding & Portion Size - not to mention the great increase in self Esteem & Confidence. So proud of you Renae - you will smash that goal as you are already . The best is yet to come . I really love working with Renae, she follows through no matter what & gives each workout her best each day .

07.01.2022 Change towards a ' Healthier' you may seem like a long road ahead........................! But you will never get there - if you never start?! Just remember - every km you travel - is a step forward in the right direction so don't backtrack!!... Turn around only occasionally when you need a reminder of how far you have come . #changeyourlife#createabetterlifestyle# #healthandwellnesscoach#dothetime# #fitnessgoalstrainhard#workfor# #committoyourself#patiencepaysoff# #consistencygetsresults#fitover55# #stayoffthescales#fitover60#fitover30# #fitnessmotivation#fitfam#cardio# #conditioning#mindset#nutrition#

06.01.2022 'Bow Bar Bench Press', ....... Have not done this for a while. Great for getting full extension on your Pec's and may be better to use if you have shoulder issues . This bar may also be good to use for Squats with shoulder issues - all depending on the actual issue of course! Only managed 42 kg here @ present ! I have lifted 60kg plus in the past. Rack Pulls - to strengthen your Back and Lockout for your Deadlift. Managed 100 kg today . Vary your heights - it all m...atters ! Make sure you squeeze those Gluts fully to take the strain off your lower back . Happy Lifting ! FOCUS!!!!! #1 #worldgymipswich#fit40#fit50#fit60# #focusonhealth#consistency#pecs# #conditioningtheathlete#futureplans# #gymtherapy#fitfam#gainz# #agestrong#bodybuildingwomen# #mentaltherapy#mindset# #healthylifestyle#cleannutrition# #girlswholift#grandmaswholift# #bodybuilding#gymlifestyle# #fitfam#motivation#focus#intensity# #muscleretention#lookoutsidethebox#

06.01.2022 'Overtraining & Aging' 'Swollen Bursa' is a common issue with Athletes, Body Builders & Gym Enthousiasts alike. Unless your an Athlete and are subjected to this sooner ........As we age past 40 yrs or even earlier - depending on your Training Intensity, Nutrition, Rest & Recovery - we need to listen to our Bodies Warning Signs closely so we don't end up with this situation or worse! Some Working Environments also contribute to this issue & repetitious Work!... I had an Injection into the Bursa - Right Shoulder! 12 months ago now. Second time I have had this issue but this time I am trying an Injection As I lay down with my gownd on the doctor thought to comfort me with these words ..... "this is not as painful as other injections & quite common, it will be ok" Well......... OMG!!! It was extremely painful, I nearly hit the ceiling & I struggled to keep my shoulder relaxed, feet still, not punch or knee anyone & keep quiet in the process . I realised exactly where my pain originated from & how accustomed I had become to the daily pain level! The Doctor & assistant were shocked at my extremely painful reaction .!!! I do have Neural Compression as well from my Cervical Spine so that may well have contributed to my pain as well as the bursa?! Rehab & Recovery, 6/8 months #bursitis#injections#pain#aging# #overtraining#healthandwellness# #athleteperformance#bodybuilding# #fitandstrongatanyage#fitover50women# #strengthandconditioning# #restandrecovery#reviseyourtraining# #neuralpathways#shoulderhealth#

05.01.2022 "Vegetarian Protein Muffins" Calories - 214 Carbs - 24.1g Fat - 3g... Protein - 21.9g #countingmacros#proteinmuffins# #nourishthebody#goals#vegan# #modifythemenu#cleaneating# #nutritionfortheathlete#performance# #organicisbest#keepitfresh#mealplan# #bodybuilding_and_fitness_#fitover50# #feedtheathlete#fitandstrongatanyage# #fit40#fit50#fit60#keepitclean# #basicnutrition#smarttreats#

05.01.2022 8 km Power Walk Vest, Ankle & Arm weights added. Adding weights builds strength, endurance, Vo2 Max, conditioning. If you have knee issues, these knee sleeves help with support and keeping the joint warm - especially good in Winter Keep moving & stay strong .... And 'yes' even Seniors can improve their Strength & Fitness level by doing this . The weights on the ankles and wrists will also help with a bit of traction to decompress the joints - just make sure you start with a light" weight . 8 km walk 1.18 mins 464 Calories Burned 10,000 Steps 22 Sets of Stairs BPM 111/139 Lap/Av - 10.35 min Added 10 kg in Weight #cardiofitness#resultsdontlie# #getoutside#freshairandsunshine# #outdoorworkout#steadystatecardio# #varietytrainingmakesabetterathlete# #keepuptheperformance#hamstrings# #focusandconquer#staystrong#gluts# #clearyourmind#mentalhealth#fitfam# #fit40#fit50#fit60#fit70#agestrong# #hamstrings#ipswichparks#fitfam# #strengthathlete#endurancetraining#

05.01.2022 "Belt Squat" - how to get more debth? You can use 'Risers' or in this case a '15cm Box' - make sure you use a rubber mat under the box to avoid 'slip' ! #shortpeoplefitnessing#gymlife#... #strengthtraining#athleteperformance# #strengthandconditioning#beltsquat# #fitover50women#fitandstrongatanyage# #reviseyourtraining#improvise#box# #bodybuilding#gainz#legday#foreverfit# See more

05.01.2022 'Hip, Ankle Stability" How is yours going? If you have had any injuries, issues, surgery, lower back issues etc involving Hips, Knees or Ankles it is vital to keep practicing, working on & focusing on Alignment, Strengthening and Balance Otherwise you will throw the rest of you out of balance and put unnecessary stress on your joints, spine & muscles!... As you can see here I am better on one side as my Ankle on that side is more stable # I have 'Soccer Ankles' ........ If there was a hole in the field - I would surely find it & down I went!!! Ouch!!! Knee Alignment is another focus point here & pushing right through the movement to finish with a balance . The right shoes are also important! FOCUS!!!!! #1 Do not skip your Warm-ups & mobility! Rolling & Stretches #fitnessmotivation# #homegym#fit40#fit50#fit60# #focusonhealth#consistency# #strengthandconditioning#biceps# #conditioningtheathlete#futureplans# #gymtherapy#fitfam#gainz# #agestrong#bodybuildingwomen# #mentaltherapy#mindset# #healthylifestyle#cleannutrition# #girlswholift#grandmaswholift# #bodybuilding#gymlifestyle# #fitfam#motivation#focus#intensity# #muscleretention#lookoutsidethebox#

05.01.2022 Training & Aging! Still managed 107 kg 1 RM but that was last year!!!! With Covid Gym closures and changes in training, I only managed 95 kg last week!... Your Strength' decreases with age anyhow unfortunately but just because you get weaker doesn't mean you should quit . It's so important to keep up Resistance Training & Conditioning to keep your bones strong, body mobile & regain as much strenght as possible ! Just do your best on the Day and only Max-lift every other week - depending on how your Body feels on the Day?! Recovery takes twice as long after 40/50+ so you need to account for that & sleep definitely becomes a priority daily - not enough or broken sleep has a huge impact! Even more so than food . #keepthebodystrong#bonedensity# #strengthandconditioning#fitover50# #bodybuildingwomen#gymlife# #consistencymatters#bodyimage# #nutritionfortheathlete#aginggracefully# #fitatanyage#nutrition#sleep#maxout# #COVID19#fitandstrongatanyage#

05.01.2022 'Sunday Breakfast' Pancake Banana Kiwi Fruit... Strawberries Plant Protein Powder with Almond Meal #feedthemuscles#feedtheathlete# #naturalathlete#naturalnutrition# #organicisbest#macros#homemade# #fitandstrongatanyage#fitover30#fitfam# #fitnessfood#fitnessmotivation#fit40# #fitover55#fitover60#bodycomposition# #gymlife#healthylifestyle#oldschool# #agingathlete#bodybuilding#strength# #restandrecovery#healthebodywithfood#

04.01.2022 "Sumo Deadlift" Bit unsteady this morning with accentuated foot position! Lockout not quite there ! Still managed 100 kg though 6x2... Also heel elevated Romanian Deadlifts 10 x 6 B/bell Side Lunges x 200 Squat Press 4 x 20 Calf Raises 4 x AMRAP Cardio Happy Sunday #deadlifts#strengthandconditioning# #improveyourlifting#bodybuilding# #girlswholift#strongwomen#gymlife# #fitandstrongatanyage#fitover55# #athleticperformance#strengthgainz# #sumo#conventional#muscleactivation# #controltheweight#focus#bonedensity# #gluts#hamstrings#quads#fitover60# #firingsequence#bodybuilding#fitover70# #posteriorchain#pushthelimits#bonedensity#

04.01.2022 "Flex Friday" fitfam No matter how you wake up or how your Day/Week is going ......... there is only ONE reason you should skip a Workout .......... if you are very sick! And never skip your Warm-ups & mobility!... Rolling & Stretches #fitnessmotivation# #homegym#fit40#fit50#fit60# #focusonhealth#consistency# #strengthandconditioning#biceps# #conditioningtheathlete#futureplans# #gymtherapy#fitfam#gainz# #agestrong#bodybuildingwomen# #mentaltherapy#mindset# #healthylifestyle#cleannutrition# #girlswholift#grandmaswholift# #bodybuilding#gymlifestyle# #fitfam#motivation#focus#intensity# #muscleretention#lookoutsidethebox#

03.01.2022 'Bow Bar Front Rack Squats" ...... Have not done this for a while. Great for working on stability as it will 'move' ! This bar may also be good to use for standard Squats with shoulder issues - all depending on the actual issue .... "Sumo Rack/Block Pulls" snatch grip' Strengthen your Back and Lockout for your Deadlift & lower Traps'. Managed 100 kg today 6 x 4 ! Vary your heights - it all matters ! Make sure you squeeze those Gluts fully to take the strain off your lower back . Happy Lifting ! FOCUS!!!!! #1 #worldgymipswich#fit40#fit50#fit60# #focusonhealth#consistency#pecs# #conditioningtheathlete#futureplans# #gymtherapy#fitfam#gainz# #agestrong#bodybuildingwomen# #mentaltherapy#mindset# #healthylifestyle#cleannutrition# #girlswholift#grandmaswholift# #bodybuilding#gymlifestyle# #fitfam#motivation#focus#intensity# #muscleretention#lookoutsidethebox#

01.01.2022 "Roasted Coffee" It's been 4 weeks since I had a Coffee of any kind* That's really good for me . I have 2 to 4 daily usually.... Benefits ........ I have not had an 'Energy Crash' in 3 weeks! My Joints feel better & general Inflamation'! My Brain is 'Clearer' with Study *! Better taste in my mouth - less Metal taste! My Skin looks better - I feel less like I am representing Lizard or Crocodile ! Disadvantage ........ I carry more Body Fluid ! That's all that comes to mind so far ! Have not tried this with actual 'Green & Unroasted Coffee' ?! The results may be different? Just saying ...... Food for thought my friends #countingmacros#proteinmuffins# #nourishthebody#goals#vegan# #modifythemenu#cleaneating# #nutritionfortheathlete#performance# #organicisbest#keepitfresh#mealplan# #bodybuilding_and_fitness_#fitover50# #feedtheathlete#fitandstrongatanyage# #fit40#fit50#fit60#keepitclean# #basicnutrition#smarttreats# #coffeelover#detoxing#roastedorgreen?#