James Mankee Fitness, Bournemouth Videos

Rest longer when you’re focusing on quantity and rest less when you’re drilling quality. Lastly and by no means least, rest means rest, so take some deep breaths, drink your water, log your lifts, and whatever you do, stay away from socials and scrolling and anything else that’ll be wasting your time

Ok I lied There isn’t JUST 1 thing that’ll do all of that But at the very least all of the following should be part of your toolkit1️⃣ Resistance training 3-5 x a week 2️⃣ Lift to be strong. Lift heavy. Push yourself week in week out3️⃣ As shown in the vid include Compound movements. A 3rd of your training should be compound exercises (using more than 1 muscle group at once)4️⃣ Make sure your training is something you enjoy. Movements you favour and can see progressively improving 5️⃣ Definitely not necessarily last on the list, but your nutrition needs to be aligned with your goals. Deficit or surplus or maintenance. Eliminate as much processed stuff as you can

☑️ Choosing 6 exercises to progressively overload that feel good and combine to work your entire body. ☑️ Being flexible with your diet and eating nutrient-dense foods roughly 85% of the time. ☑️ Training hard 3 to 5 times a week for 45 to 90 minutes. ☑️ Training consistently year-round while fluctuating training stress. ☑️Building a proper foundation of form and range of motion for each exercise. ☑️ Enjoying your program and adjusting it based on your own feedback. ☑️ Consuming an average daily number of calories that aligns with your goals. ☑️ Paying attention to additional stress not only on your body but your mind and lowering it when you can. ☑️ Feeling recovered from your workouts. ☑️ Getting good sleep (quality and quantity). Doesn’t seem too complicated does it 👀. But if you think it is, or want more info on anything listed here and how my coaching can help you. DMs are open for spaces in September

🔥❗️WHY CHANGE IS GOOD ❗️🔥 . . Abbie won’t mind me saying this, but she was one of those gym bunnies, going through the motions and not really getting anywhere. But why? . . She ran, did classes, tried to piece together exercises and workouts, but not being able to attain changes in her physique. . . We quickly got to work by creating a program, and making her understand that sometimes less is more. . . Focus on weight lifting, developing technique and understanding tempo and how to execute exercises properly. . . We kept running in play, but stepped off the gas to allow for recovery, and lessen strain on little injuries here and there. . . Over the course of weeks and months, we dropped body fat, and gained muscle in the areas of focus, namely butt, legs, and shoulders. . . Every time she followed my lead, gave it her all (despite the chat with other members) and has always been a pleasure to work with. . . I’m buzzing now to re-start and get things moving now we can train again. . Look forward to seeing what changes we can make over the next few weeks! . If you want to lose body fat, whilst being a busy mum, and trim / tone those problem areas… . Get in touch and send me a DM or hit the link in the BIO . #garagegym #personaltrainer #bimarmy #weightlossjourney #biggerbutt #strongerfeelsbetter

🍑💣 L O V E W H A T Y O U D O 💣🍑 . . There’s nothing more fun than pushing people to their limits and see what they can really do. . . These gals smashed it and even though the session itself turned them into FOUR walking 🧟‍♀️🧟‍♀️🧟‍♀️🧟‍♀️ at the end. It was totally worth it to see all smiles n sweat! . . Can’t wait for this all to continue into the new year! . . Put your work in today! . . #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise #glutes #growth #happiness #happy #therapy #personaltrainer #confidence #stronger #improvement #getafterit