Charlotte Knight PT

BRIT HEYNE on Instagram: "Some light Friday humor 😂hope this made you smile & also don’t believe everything you see on social media 😉 but in all seriousness, everything’s not always sunshine & rainbows. We all have our ups & downs. We all h 59K Likes, 913 Comments - BRIT HEYNE (.heyne) on Instagram: "Some light Friday humor 😂hope this made you smile & also don’t believe everything you see on..."

True.

Still my greatest achievement. 🫡
The hardest battle is against yourself. Invest in yourself, always strive for a better version of you.

⚠️Hip Dips⚠️
Can we just take a few minutes to educate ourselves on "hip dips". Hip dips are the structure of hip bones and how they are positioned. They are completely natural and common amongst us all!.
In the picture above, the orange circle indicates where we find our "hip dips". As you can see the 'dip' is the gap between the iliac and the femur. This is natural, this is bone structure! Don't beat yourself up because you have a perfectly normal healthy pelvis.
Women have more obvious "hip dips" because we have wider hips. Women who have had children tend to have bigger "hip dips" as our pelvis widens during pregnancy, sometimes not returning to the original position, again this is totally normal.
Women you see on Instagram who have the smooth running from the tiny waist to the 'thic' thigh.. 98% of the time this is filler they have had injected into the gap/ BBL (yes this is a hugely popular procedure) OR photoshop.
No amount of exercise will get rid of "hip dips", you can not target the area.
I have HUGE "hip dips" from having a baby and I personally really like mine as they make my quads muscles look mighty big.

LOVE YOUR BODY, LOVE YOUR HIP DIPS!!!!

We love a stretch, looking down and wishing we were in the pool 🤣

⚠️⚠️⚠️FOR SALE!!! ⚠️⚠️⚠️
🍑🍑🍑BOOTY BANDS🍑🍑🍑
The purple came in this set but as I use them for exercise classes, I tend to only use the lighter ones.

Other picture is a mixture of light, Medium and heavy.
If you want more than 1, we can come to a deal :)

All material bands with the rubber grip strap running through the inside. Never used.

I have a Monday online 121 slot become available at 10:00 😱🤯🥳
45 minutes, ridiculously cheap rates!
✅No equipment needed
✅Limited space? No problem
✅Have children? Be free to run off when needed.
✅New to exercise? We all start somewhere!
✅Only requirement is to bring your sense of humour.

Any questions or to snap this slot up, message away! Be fast, these slots are rare!

Pink pink pink pink

These ladies powering through Fridays heat 🔥🔥🙌👏👏

When the fan is life. It's safe to say this girl works her bloody butt off 💪👏

I love "the pully machine". It is always my goto when my energy isn't at peak.
Who wants to see a full body work out using the cable/pully machine? 🙋🏼‍♀️

Posing.
Gym pump vs night out

The left, I literally can't breathe I'm tensing that hard, on my tip toes, turning out my thighs and pushing my traps forward.

The right is natural, fair enough I have a pea head from the camera being on the floor looking up.

Conclusion..
You can lift weights and still look girlie. I certainly don't have the gym pump daily and certainly don't walk around in that pose ✌️✌️.

👏Coming soon!!!!👏
ONLINE COACHING!!!🥳🥳🥳🥳
Pay a small monthly subscription and receive:
Personalised program
24hr support
Calculate calories & Macros
Meal ideas
Browse 100s of workouts
Weekly face to face checkins
Client motivation WhatsApp group
Number and image progress tracker
Discount on Fitness brands

ALSO!!!
6 WEEK GLUTE BUILDER!
Including 12 online glute classes, free b***y bands and MORE!

KEEP THEM EYES PEALED 👀👀👀👀

Periods.
(make sure to read the last paragraph)

I was unsure whether to make a post about this but after hearing Jessica ennis is making an app for menstrual cycles when training, I thought sod it!.

Facts: Your menstrual cycle lasts on average 28 days. Throughout them 28 days, we should adapt our training routine. Please remember, every woman is different.

Did you know, even though we may not feel up to going to the gym, us women are at our strongest when we are ovulating?. Our testosterone is at peak!. This is when we should be focusing on strength and power training. High weight, low reps.

Early follicular phase (the start of your period). This is where you get all your typical symptoms, hormone levels are low, you feel like crap and fatigued. You may not even want to work out at all. This is where women should focus on recovery, eat plenty of foods rich in Iron (but also it's harmless to snack on that chocolate you've been craving).

Mid follicular phase. This is where our estrogen levels start to rise and you find yourself with more energy. High intensity training can feel more beneficial due to the rise in hormones. Some women also find they have a higher pain tolerance in this phase.

Late follicular (ovulation). As previously mentioned this is you at your peak! Go smash your goals girls!.

Luteal phase. After ovulation, your menstrual cycle hormones fluctuate fast. Energy levels and power can drop and you may be feeling heavier because of fluid retention. All of a sudden, your body is no longer primed for high-intensity training like it was in the follicular phase. Some women find that this is the perfect time to embrace longer, more steady-state training. You may like to focus on improving technique and range of movement. This is when I have my ladies getting so annoyed at themselves because they can't do what they did last week. Its normal. We all have it.

All this to one side... Its OK to miss your workout if you feel s**t, eat what you crave and have them extra naps... I do💁‍♀️. Just remember ALL WOMEN ARE DIFFERENT!

I was going to crop my legs out this picture due to bad lighting making my cellulite look worse but I thought sod it, why be fake 🤔👏.
So here is me, my muscles and my cellulite ✌️.

It doesn't matter how much muscle, fat or how lean you are, you will always have cellulite. You will never get rid of it. Don't get me wrong, you can reduce it (not creams off insta) but a healthy lifestyle. Genetics play a massive role in the development of cellulite. Everyone has it, you just don't realise how many people have it due to the 100s of different photoshop apps that are accessible to everyone.

Back progression ✌️

🎁🎁GIVE AWAY!!!! 🎁🎁

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WIN! An Online 121 PT Session! 😱

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Just SHARE This original Post!, LIKE & FOLLOW the page Charlotte Knight PT to be in with a chance to win. 🤞Good luck! 🤞

🍑🍑Growing the peach🍑🍑
Unfortunately due to our modern sedentary lifestyle, people suffer from under active glutes and they struggle to develop their glutes because they cannot fire the muscles during training.
Why aren't they growing? 😱😭
If you’re getting all your glute workouts from Instagram influences, Brazilian butt lift videos, a crappy bootcamp, some bad squats, some weird take on a peice of resistance equipment and a couple of throw away hip thrusts with a weight that’s less than your handbag then it’s no wonder your glutes aren’t growing, it’s simply not enough intensity to stimulate muscular hypertrophy.

A solid warm up is the one thing most people skip in the gym and it is to your detriment! Never start lifting without properly priming your glutes. .
Stronger glutes means all the muscles surrounding the hips will be healthier.

Nutrition! 🍗🍳🦀🧀🥦🥑🍅🥩
To the people in the back who want abs and a popping b***y, yeah it's just not happening. To grow that peach you need to be eating in a surplus (more than your recommended calories to maintain). It makes sense right? If you want to grow something bigger, you have to eat more. Foods rich in protein will be your best friend to growing that behind 🍑🍑

Some amazing feedback reviews from my lovely clients 💓