Alpha Female Coaching, Wexford Videos

Steal and SAVE📩 my Glute Workout 🫡 ⚡️4 Exercises ⚡️3-4 Sets per exercise ⚡️8-15 Reps Exercise 1: Smith Reverse Thrust 🍑Upper Glute Max 4 Sets 8-12 Reps Exercise 2: Smith Deficit Reverse Lunge 🍑Lower Glute Max 4 Sets 8-12 Reps Exercise 3: Glute Biased Leg Press 🍑Lower Glute Max 3 Sets 8-12 Reps Exercise 4: Single Leg Elevated Glute Bridge 🍑Lower Glute Max 3 Sets 12-15 Reps Tips ⤵️ 💡Go to failure ONLY on the final set of each exercise. 💡Rest at least 3 mins before that final set. 💡Focus on: form, technique, tempo and keeping core braced. Make sure to 📩 this workout to try for yourself 🔥 #gluteworkout #gymworkout #glutes #gymtipsforwomen #femalefitness

🚨❌Stop Chasing Fat Loss in The Gym🏃‍♀️🏋️ and Read This⬇️ Sure this reel might be a bit click baity but it's the honest to God truth! Majority of people think it's cardio that is supreme for fat loss, followed by weight training and then, nutrition. The opposite of what it should be! 🥑It's your nutrition first and foremost that will dictate whether you lose📉 or gain weight 📈. 🏋️Second in importance is weight training. Weight training helps ensure you keep your muscle when losing weight. Encouraging your body to burn fat, rather than your precious muscle. Because your body "thinks" it needs to keep that muscle in order to deal with the physical demand put in front of it. 🏃‍♀️Lastly is cardio. Cardio has its place in helping keep up your energy expenditure when your metabolism is adapting to your new calorie intake by slowing down. Don't know how to figure out how much you should be eating?? 📲DM me the word "4WEEKSFREE" and I will send the link to my Zero Bullsh*t 4 Weeks FREE Coaching Kickstarter Where I will coach you through the BEST way to figure out how much you should be eating to lose weight. Along with your choice between a 3 or 4 day gym program⚡️ #Fatlossexercise #gymmyths #weightloss #freecoaching

Make Good Mornings Easier With This Easy Swap🔁 If you're anything like I was, you might be finding yourself struggling to perform Barbell Good Mornings?🥴 This can be a tricky exercise to get right in the beginning, there level of stability required may leave you feeling like the Barbell is going to roll over your head, or even have you feeling like you are going to fall forward. Performing exercises like this isn't a problem for my clients, because all my programming (1-1 and membership) comes with full talk-through-tutorials where every key aspect of the exercise explained AND shown, so they are never left in doubt about how to perform them. And if they still really struggle with an exercise like a Bb Good Morning, I'll swap it out for a less demanding variation so that they can nail that, build confidence, before working back up to the exercise they originally struggled with⚡️ It just so happens that today, that I have launched my Zero Bullsh*t 4 Weeks FREE Coaching🚀 Want a piece of it?? 📲DM me the word 4WEEKSFREE and I'll send you the link to get you started right now! Back to the point... If one of my clients was struggling to perform a bb good morning I'd have them do it on a Smith machine for a while to really diall in the movement before trying the bb again. Personally I f*cking hate the BB version and will always do it on a Smith machine. Try it for yourself, trust me, it's a game changer🫡 #Femalegymtips #glutes #exercisetutorial #goodmornings #freecoaching

If It Sounds Too Good To Be True, It Probably Is! Here's Why 'Eating Whatever You Want' Won't Get You Results👇👇👇 Let's get real for a sec... If you could eat ALL your favourite foods, ALL the time, and still close weight, you wouldn't be in this situation, right? It sounds too good to be true because it IS! Sure, you can eat SOME of your fave treats, SOME of the time, and still drop pounds. But let's face it, sacrifices need to be made if you want real, LASTING results! I'm betting right now you're not exactly chowing down on enough veggies or protein. That's gotta change-not just to lose weight but to actually feel like a functioning human being. There's no point in getting that killer body if you feel like absolute 💩 doing it. When I work with clients who want to lose weight, yes we start with a calorie deficit, butt it's not all about cutting things out. It's about adding MORE healthy options, one step at a time. The goal? A balanced diet vthat you actually enjoy, and that makes you feel incredible. So, if you're sick of the same old cycle, slipping back in to old habits, and feeling like you're going nowhere. 📩DM me the word COACH today. Let's chat about how to break the cycle for good and transform you into a whole new person. #realtalk #sustainableresults #fitness goals #weightlossjourney

And these were just the ones caught on camera🫣😄 💬Let me know in the comments about your last gym fail? #gymfails #gymhumour #femalefitness #chickswholift

⚡️If You Only Have 1 Thing In Your Warmup Routine 👉MAKE THIS IT ⚡️ 📩SAVE this and try it before your next Squat or Deadlift day and see if you can notice a difference in your lifts, I'm betting you will! Directions below⤵️ But firstly, who is this McGill person? Dr Stuart McGill is a back pain specialist. McGill noticed in his research of athlete's that those who failed to build proper core stability ended up with more injuries & pain. When the core can't handle the stability needed for a lift, your spine ends up taking the hit, which not only ups your injury risk but messes with your performance. Doing these exercises (McGill Big 3) helps strengthen the muscles in the entire core (not just abs) and increases core stability. 👉The McGill Crunch -Lay on your back with one leg straight and the other bent up at 90 degrees. -Place hands under hollow of lower back to maintain natural curve. -Brace core, tuck chin and lift shoulders off the ground. -Hold for 10 secs and return to start. -Do 5+ reps before moving to other side. 👉Bird Dog -Get down on all fours. -Working opposite side limbs, brace core and punch out left arm until level with body. -At the same time, push out heel of right leg until also level with body. -Hold for 5+ secs before returning to start position and doing the opposite side. -Do 10 reps. 👉Side Plank -Lie on side creating straight line from lower leg, through spine and upto head. -Lay upper leg just over in front of lower leg. -Prop your elbow directly under shoulder to raise upper body. -Imagine a string pulling your hips towards ceiling and hold for 30 secs. -Dont allow upper body to roll forward. -Return to start & do other side. ✨Also, gentle reminder, I'm not a physio so if you are suffering from lower back pain make sure you see a specialist in that area✨ #femaleonlinecoach #coreexercise #mcgillbig3 #coreworkout #deadlift #squats

Training hard now so my future self can thank me later. 💪 Every rep, every set, and every sore muscle is an investment in my future. I’m not just working out to look good today; I’m working out to feel great tomorrow. The reality is, I’m preparing my body now to live as pain-free as possible, active life when I’m older. I want to be the one who can still enjoy long walks, wrestle the dog, carry the shopping (not enjoyable but necessary) and move without restrictions. Yes, it hurts sometimes. There are days when I feel every muscle protesting, especially after a tough session. But It’s actually the promise of a stronger, healthier me in the years to come. I’ve even put this to the test before in a non planned way. In 2021. There were 6 months where I couldn’t train at all, bit by bit my knees started to really hurt. F*ck, I thought my age is finally catching up with me! What was really catching up with me was “not training”. After a couple of months of being back in the gym, I suddenly realised “holy sh*t my knees don’t hurt anymore”. My joints were simply hurting because the muscles around them had weakened. This was the point in my training where I realised I wasn’t just training to look good anymore. I was training to keep my body pain free. I’ll happily swap a bit of muscle soreness now for not having my life limited by joint pain later on. It’s a really easy f**king swap! If you’re also thinking about how to invest in your future self, it’s never too late to start. Let’s work together to create a fitness plan that not only meets your goals today but also sets you up for a healthier, happier tomorrow. Send me a DM with “COACHING” to get started. Remember, we train today for the life (and the body) we want tomorrow. #fitnessjourney #onlinecoach #femalefitness #selfinvestment #fitnessmotivation

Ever notice one side of your body is stronger than the other? 🧐 Do you keep trying to balance things out but aren’t sure if you’re doing it right? Maybe you’re doing unilateral exercises but not seeing the results you want. Fecking frustrating, right? Don’t freak out just yet—know that you’re not alone. Most people have a stronger, more dominant side! It’s usually the side you write with, the one you rely on for most tasks. And I say “usually” because out of all my clients ever, I’ve only had one, yes ONE, perceive their stronger side to be their non-dominant side. But tbh this isn’t something my clients need to worry about at all because I ensure their training plans take this into account. Plus I’m always there to offer advice or tweak things for them when they encounter issues like this. But what can YOU do about it right now? Besides sending me a DM saying “COACHING” and getting yourself some 1:1 coaching with me so you never get stuck with problems like this again... You can follow this simple trick to balance it out.👇 Here’s the secret: 1️⃣ Start with your weaker side. 2️⃣ Take that set to failure. 3️⃣ Rest for about a minute. (Aka insufficient rest) 4️⃣ Match the reps on your stronger side. It’s that simple. Over time, this technique will help bring up the strength of your weaker side. #Fitnesstips #gymtips #Unilateraltraining #fitnessjourney #strengthtrainingforwomen #femalefitness

Master the Lat Pulldown✨ And build yourself some angel wings 🪽 📩Save this one for your ultimate back sculpting session! The lat pulldown is a great exercise to build a strong upper back, giving us that v-taper look and making that waist “appear” smaller⌛️ Focusing on the wide-grip variation—a staple in my routine and perhaps the most familiar form—we’ll bypass common errors and hone in on perfecting your technique. 1️⃣ If possible, adjust the seat height so you can plant your feet flat on the floor. If the seat is not adjustable find some thick weight plates to pop under your feet if needs be. (This creates better stability, and better stability means getting more work out of your targeted muscles). 2️⃣ The grip: Grab the bar with an overhand grip (palm over top of the bar) just beyond shoulder width. Have your thumbs also come over the top of the bar, this grip helps shift the effort from your biceps to your lats. 3️⃣ Secure your base: As you pull down the bar, anchor yourself on the seat with your thighs snug under the pads. This isn’t just about comfort—it’s about control and stability. 4️⃣The angle: Tilt back slightly (think a 30° lean), lifting your chest to the sky. This isn’t the place to slouch 5️⃣ Elbow drive: Forget pulling with your hands—your elbows are the stars here. Draw them down and back, (imagining that they are going to meet behind your back) until the bar is an inch or so from your collar bone. 6️⃣ The hold and release: At peak contraction at the bottom. Pause for a second before slowly controlling the weight back up to the starting position. Quality over quantity, always—your form is your foundation in training. 🏗️ Ready to power up your workouts, sculpt muscle, and surge in gym confidence? 🍑💥 ✨That’s my speciality!⤵️ 1-1 Personal Training & Online Coaching available. 📲 Slide into my DM’s for more info #backworkout #howto #latpulldown #gymtips #exerciset