maddypenalurickfitness | Sport & fitness instruction

maddypenalurickfitness

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25.01.2022 @jimmy_tuk - just act natural me - like this? Had an awesome time getting our steps in for the day at Mount Lofty Botanic Gardens today ... Exercising doesnt have to be hard! @ Mount Lofty Botanic Garden

24.01.2022 PLEASE NEVER TRY THIS AT HOME I wanted to squat heavy today before my mental breakdown about not being able to see my clients for 6 days, so I had to improvise. I thought I’d share with you all because I think we all need to laugh at something tonight and it may as well be me. (*no lower backs were harmed in the making of this video)

23.01.2022 Grateful for what I do have, not dwelling on what I dont

23.01.2022 Use bands to make your home workouts harder! Bands push your knees inward, using your strength to push your knees outwards will help turn your glutes on for some extra buuuuuurn simple but effective!

22.01.2022 CLIENT PROGRESS It’s amazing to see what an extra 1,000calories and a shit tonne of hard work can do! My clients all make me so proud - through all life’s ups and downs we’ve stayed consistent and it’s paid off Being a coach for me is about so much more than aesthetics, it’s about the mental progress just as much as anything and all of the progress behind this picture makes me remember exactly why I started this job. Thx for being awesome @anthonymarziale__ u legend

21.01.2022 Morning stretches with yogi master @doug.thedoxie Looking at the bright side of being in isolation, having lost both of my jobs and having life change so much - I am honestly enjoying it so much more than I thought I would be. I get to exercise from home, and honestly this has given me so much more motivation being in my happy place and somewhere I feel truly comfortable, allowing me to push myself so much harder. Even though I dont have a huge selection of weights right now I am making the most of what I do have, increasing time under tension, focussing on form, mind muscle connection and most importantly stretching and my mental health. Take this time to reflect and truly be grateful for what you do have, focus on what you can control and not what you cant, use this time to thrive and trust that everything will be okay in time

20.01.2022 110kg for 15 - constant tension for 12 After feeling SO shit this week because of where Im at in my cycle, crying half way through a workout and going home on Tuesday, and just really feeling down in general - IM BACK Listen to your body and rest when you need it, and youll come back stronger than you would if you push yourself beyond your limits. Love your body and it will love you back @dtulip_

20.01.2022 TRAP BAR DEADLIFTS I love these because in addition to working your entire posterior chain they put less pressure on your lumbar spine than a traditional straight bar deadlift. While performing this movement the bar is more aligned with your centre of gravity and can be a safer option if you struggle with a traditional deadlift. Personally I prefer these to a traditional deadlift, but see for yourself and give it a go! Thx @rhiannonkroemer for letting me smash you with this set this morning hitting a PB in our sessions so far at 60kg

19.01.2022 ROAST VEG & CHICKPEA SALAD quinoa, roast potato, chickpeas, yellow & red capsicum seasoned with smoked paprika, grated carrot & beetroot, pepita seeds, sunflower kernels & chia seeds topped with nutritional yeast flakes, coconut aminos and rocket for digestion

18.01.2022 Be kind to yourself, were all going through difficult times - whether youve lost your job or just having a hard time adjusting to whats happening in the world at the moment. - Now is definitely not the time to put extra pressure on yourself. Of course we all want to keep a routine and stay fit and healthy, but if you have a few days where you arent feeling up to it then listen to your body - rest and recoup and start again feeling fresh. - Mental health is just as importa...nt as physical health, so if youre feeling exhausted and really arent feeling like exercising today then dont! Instead write down some goals for the next few weeks/months/or when the gyms reopen! Write down a few things youre feeling grateful for at the moment and some small achievements from your previous week and reflect on the positives instead of the negatives. Feel those good vibes and know youre doing great - this will pass See more

17.01.2022 IM HERE FOR YOU - Swipe left and youll see for yourself that Ive been exactly where you are. I was unhappy with myself and my health and thought that I could never change it, it felt IMPOSSIBLE to me that I could turn it around at that point. I weighed 110kg and couldnt even do ONE sit up. - I realised that I needed to change but I couldnt get out of my habits and felt like I wasnt worth it. I finally pushed my negative voice out of my head after years of battling w...ith it and told myself I deserved to be happy and healthy again, and I never looked back. If I had told myself back then that Id be where I am today I would have laughed. - Because of the girl in the first two photos I found my passion. I knew I wanted to help people achieve what I had done. I love watching people do things that they said they couldnt do, because I know the exact feelings they would be feeling! I know how hard it is but I also know how good it feels to finally achieve what you thought you never would. - If I can do it so can you. And if you need help to kick start your journey then send me a message. Even if your goal isnt weight loss, I can help and Im happy to answer any questions See more

17.01.2022 Throwback to a pretty lil sunset in Port Willunga. So grateful to live a short walk from the beach - definitely makes getting my steps in easy with a view like this

17.01.2022 Anyone else HATE doing hip thrusts on a bench - side note tho Im happy with my PB this week of 90kg x6 @coachtomhobbs

16.01.2022 Me this morning while drinking my morning coffee, planning my lower body workout @memequeen

16.01.2022 Seriously my FAVOURITE quote of all time Once you stop comparing yourself to others, you really give yourself space to grow. This is the perfect time to start really focusing on how amazing you are as an individual, without anyone else around, and learning to love yourself for who you are

16.01.2022 Reminiscing on easier times but always remembering that theres a light at the end of the tunnel and we will all come out the other side more grateful than ever for the lives we have

15.01.2022 Me every time Im watching @dtulip_ loading her bar up Anyone else feeling this post COVID?

15.01.2022 TRAINING UPDATE I have done some organising and have been able to arrange to do 1 on 1 sessions at Glenunga Reserve. I will be offering these sessions at a discounted price for new AND existing clients I will be following the recommendations of the government with social distancing and strict hygiene during my sessions and ask that you do the same. Its important to look after our health now more than ever!... Send me a message if youd like to know more

15.01.2022 What my morning yoga looks like with my Dachshund - Anyone else who has dogs will understand @ Port Willunga, South Australia, Australia

14.01.2022 STRETCHING - This is just a general 10 minute stretching routine that I do after a more lower body focused session, I put a few upper body stretches in there just because I still use my upper body during these sessions in certain exercises. I hold each stretch for 30 seconds each (longer if I feel like I need it). - Stretching is an important part of every workout routine, it increases your range of motion (which helps with your workouts!), helps with postural issues, h...elps with muscle soreness and recovery, and can help to prevent injury. - I stretch every day, even if it isnt straight after a workout Ill make sure I get a stretch in before I go to bed. In addition to the benefits Ive already listed Ive found that it helps with my mental health and helps me feel more connected to my body! Everyone is different, but if you struggle with anxiety it can be a good way to relax after a long day. - Ill continue to post more detailed stretching routines over the next few weeks for you all! See more

13.01.2022 This was the outcome of me trying to get a photo of me looking excited for the week - what can I say, Im awkward on camera. BUT, I really am excited for the week ahead! Why? I had my first check in today with @coachtomhobbs - this is getting me keen to smash some of my own fitness goals and practice what I preach. Ive also enrolled in two further education courses which Im starting this week, because what better time than now?! My goal over the next few months is to better myself so that I can give my clients the best experience possible, and feel proud of myself at the same time.

13.01.2022 I have an unhealthy obsession with sunsets

13.01.2022 SELF LOVE Its so important to remember that every body is different, we all have our own unique quirks and thats what makes us who we are. I have stretch marks on my stomach, legs and arms, my breasts are different sizes but thats what makes me who I am! We are stuck in our bodies for our whole lives so instead of comparing ourselves to others we should learn to accept these things that make us who we are and practice more self love! I think especially being female we all have these ideas about how we should look and if we dont look that certain way we feel like we have to change that, but who says we should look that way? We have the right to accept and love our bodies and its really nobodys business but our own. After all, we only get one body so we should respect it and make the most of the time we have with it

13.01.2022 Ive been a bit quiet on here this week. Im having a deload week, working on my basic movement and mindset. Its important to do this after a block of intensive training to let your body recover and repair itself So instead of a workout, heres a snap of me carrying my dog on our walk because hed rather relax in the sun than exercise

12.01.2022 So grateful to live in such a beautiful area so close to the beach Morning coffee and wave watching with @jimmy_tuk was a perfect start to my day

12.01.2022 Things you dont see on Instagram The first photo is from my check in this morning and the other is from a night or two before hand when I had a reaction from something I ate at dinner. This is SUCH a regular occurrence for me as I struggle with a massive range of food intolerances AND bloating from stress so sometimes its hard for me to even know whats caused it. Ive had painful bloating like this at least three times this week - its not always this bad - but I just wanted to show you all that everyone has their own personal struggles, and I dont look the way I do on social media all the time. Im just another human dealing with lifes shit with as much of a positive outlook and attitude as I can (it helps) love yall

11.01.2022 Todays workout: LOWER BODY 12 - 15 reps of each exercise | 4 sets step ups (each leg)... slow tempo squats single leg RDL glute bridges seated abductors frog pumps Im not able to upload each video as a post so I will add them to my story

11.01.2022 If you dont have a large variety of weights at home, and the ones you do have are lighter than you would usually use at the gym, slow the pace of the exercise down to increase your muscles time under tension to make the exercise more challenging I guarantee youll start to feel it pretty quickly!

10.01.2022 CLIENT PROGRESS Over the past month and a half we’ve changed Rhiannon’s workout routine to a more resistance focus, upped her daily movement goal and created a more positive relationship with food - all while still enjoying the process, going out to social events and not feeling guilty for enjoying the fun stuff it’s all about the balance here Feeling so proud of all the hard work that @rhiannonkroemer has put in. In and out of the gym, it really shows

10.01.2022 If you need this kind of support in your life DM me

09.01.2022 When you have bad days, remember how far youve come. - One bad day wont ruin all of your hard work and progress. Sometimes I even need to remind myself of this, we are all human and we all have days where we arent feeling so great, we eat too much or maybe too little, we arent as productive as we would have liked, etc. - Youll wake up the next day ready to start again and the things you thought you you failed at yesterday will seem unimportant. Be kind to yourself and remember that this is a journey. There will be ups and downs, but you will get there. Keep working towards your goals even on your bad days, YOU GOT THIS

08.01.2022 UPPER BODY STRETCHES - My favourite stretches for chest, back, triceps and biceps. Give it a go! Hold each stretch for 30 seconds ... - This was much needed after all the push ups and burpees in this mornings @mesomorphfit workout

07.01.2022 SWEET TOOTH? - You dont have to give up your favourite foods to live a healthy lifestyle, instead learn how to incorporate your favourite foods to fit into your healthy lifestyle. - I dont remember the last time I had a blow out day, BECAUSE I have foods like this every day. ... - The rest of my day consisted of whole foods (vegetables, fruit, healthy grains), but you know I gotta have my soul food to keep me sane. Swipe left to see the macro breakdown See more

07.01.2022 Am I right or am I right? Bring on Hollywood tomorrow morning with @f45_norwood on Zoom @nocardioarmy

06.01.2022 PROGRESS UPDATE The photo on the left was taken on the 9th of May and the one on the right on 2nd of August. To some this might not look like much, but in the picture on the left I weighed 63kg and was eating 1,800kcals per day, and on the right Im now eating 2,600-2,900kcals per day and weigh 66.5kg and making cm gains around my , thighs and arms, and losing cm around my waist. I think this just goes to show the importance of fuelling your training with the appropriate nutrition. Thanks for pushing me out of my comfort zone and supporting me every week for the past 12 weeks @coachtomhobbs aka the booty builder

05.01.2022 Not pregnant just bloated again Could be triggered by food, could be triggered from stress but anyway, here’s yet another reminder that literally no one is perfect, no matter how good their insta looks. The first pic was taken today but feel free to swipe left to see some more pics of me at my worst, and then one of me at my not so worst for comparison Love and respect your body no matter what it looks like at certain times of the day, week or month.

05.01.2022 - squats - lunges - crab walks - donkey dicks - half moon kicks... - plank & skipping message me if you have questions, and give it a go

04.01.2022 CLIENT PROGRESS This dude is a BOSS! I cant believe the progress hes already made in just under 2 weeks This is the result of EXTREMELY hard work 5 days per week in the gym and a huge increase in calories Our goal is to keep growing and keep increasing those calories every week, and were certainly on track to meet those goals! Consistency and compliance to your programs is essential and this guy just gets it done. @anthonymarziale__

03.01.2022 CLIENT LOVE Kylie has come so far in the past month; a 4kg weight loss and over 15cm in her measurements! Not only this but shes consistently pushing herself, going from 20kg to 50kg hip thrusts in the last 3 weeks. Such a proud coach moment tonight!

03.01.2022 It’s not all about the physical changes it’s the mental changes that come along with it! I love my job so much and all of my beautiful clients - I am so lucky to be able to help people feel confident in their bodies, what an amazing feeling

02.01.2022 HAPPINESS Im making the most of every day at the moment, as businesses start to re-open and people are starting to get back to normal routines Ive really thought about what makes me happy in my life and what I can let go of that no longer serves me. This period of isolation has taught me a lot of things about the way I had been living and I cant wait to live every day the way I want to now, rather than how I think I should be living. What will you change about your daily routines? Will you be letting anything go from your life that you had maybe held on to prior to this? What are the things that no longer serve you?

02.01.2022 Every body is a beach body I’m definitely not perfect, but why should I restrict myself with doubt and continue covering up my imperfect body and comparing myself to that girl over there with bigger boobs and a flatter stomach? I’m out here with my stretch marks and my little boobs and my PMS bloating letting you all know that YOUR BODY IS NORMAL FUCKING EMBRACE IT

02.01.2022 One of my favourite core exercises - opposite arm to leg crunches - When I really want to smash my core I add a light weight (it doesnt feel light after a few reps) - Give it a go and see what you think

02.01.2022 WHAT A ROLLERCOASTER I’ve gone from feeling anxious, to accepting the feelings and staying positive, to now kinda excited and nervous! And I’m sure most people are feeling the same. I’ve decided to still run outdoor group training until at least the end of summer at no extra charge for all of my amazing clients and $10 for anyone else wanting to join. This year has been a shitstorm and we all gotta try and stick together Feel free to send me a DM, I’m just here eating my panic bought pizza feeling grateful for the day

01.01.2022 Thought we would do something fun and go for a nice walk today, through the mud.. with our white dog..