Luke Selway Corporate Online Strength Coach Videos

The deadlift challenge has officially started but we can still get you set up if you sign up via the link in our bio’s now.🔗 The inspiration for this challenge was the process that took Kuini not feeling at all confident on her deadlift to winning the Trans Tasman Strongwoman Champs. Now as she prepares for the New Zealand National Strongwoman Champs we want to give you the opportunity to join her in the last 6 weeks of her prep.🤝 We already have so many great men and women who have joined us so I can guarantee that you will be part of a fantastic group. 🤩🙌 If you want to improve your deadlift in the next 6 weeks, then what are you waiting for?💪

Experienced feedback is one of the most valuable things that you can get in coaching relationship. This is why we have prioritised this within KUIN’S 6-WEEK DEADLIFT CHALLENGE. Once you have the basic technique down the next stage is to figure out how YOUR body best moves. These small adjustments over time can pay huge dividends in the progress that you make. The challenge kicks off in just a few days so if you want to see real progress with your deadlift in the next couple of months then sign-up now before its too late! Link is in the bio 🙌 @kuini.kwan @nina_bsnhrt

🎉 Sometimes fancier isn’t better. 💁‍♀️ It turns out that the simple at-home metrics that you can use to assess your body composition changes are the best way to do it for two reasons: They are just about as accurate at creating a clear picture of what changes are happening. 📊 Because you can do them at home, 🏠 you can do them regularly and then take averages across multiple measurements or look at general trends 📈. This helps to remove the “noise” of other factors that can throw off the measurement. Not so practical with a $100 DEXA scan. 💸 If you would like more detail on how to use these measurements, then check out my most recent blog post linked in my bio! 📖✨

We have our first sweet entry into the Popcorn Championship Cinnamon “Donut”. Now that I am 10 weeks into my cut being about to add some variations in flavours is helping to spice things up (pun intended). What flavour do you thing I should do next? Some sort or dill pickle is on the list but I still need to figure out how I want to achieve that 😂 #strengthcoachingonline #staystrong #goals #goal #powerlifting #strengthtraining #barbell #itsworthit #gym #fitness #fit #fitnessmotivation #gymmotivation #gymworkouts #gymmemes #fitfam #coach #personaltrainer #liketime #strongmancorporation

The main reason that BIA devices do not give accurate bodyfat % is because thats not what they measure. They measure bio-impedance (~electrical resistance) and then ESTIMATE bodyfat %.🤓 And there are many things that can change your impedance OTHER than changes in body fat which then throw off this estimate.👀 If you would like to learn more about why BIA is not the best tool for tracking your program and what the best tools are then check out my most recent blog post linked in my bio.📲 #strengthcoachingonline #staystrong #goals #goal #powerlifting #strengthtraining #barbell #itsworthit #gym #fitness #fit #fitnessmotivation #gymmotivation #gymworkouts #gymmemes #fitfam #coach #personaltrainer #liketime #strongman

Its concerning to me that literally a visually assessment of your body composition is most likely more accurate than this method of assessment. And whats more concerning is that this isn’t often communicated. 😀 📲 Check out the full video on my Youtube (link in bio) for my recommendations on what are better tests to assess your body composition with. #strengthcoachingonline #staystrong #goals #goal #powerlifting #strengthtraining #barbell #itsworthit #gym #fitness #fit #fitnessmotivation #gymmotivation #gymworkouts #gymmemes #fitfam #coach #personaltrainer #liketime #strongman

Congratulations to Courtney (@drcocophd) for completing the Camino de Santiago. 🚶‍♀️ This was a huge under taking especially only 1 year out from breaking her foot. Over 5 months we put in place a strength training program and well as some interval training to complement the practice hikes that she was doing! She got through the 10 day hike with no issues from previous injuries (and no new ones gained other than a few blisters). 👏 Life’s adventures should not be limited by your physical ability. Strength training gives you the freedom to explore the world around you on your own terms. 🙌 #strengthcoachingonline #staystrong #goals #goal #powerlifting #strengthtraining #barbell #itsworthit #gym #fitness #fit #fitnessmotivation #gymmotivation #gymworkouts #gymmemes #fitfam #coach #personaltrainer #liketime #strongman

🧬🔍Unfortunately tests like these can be misleading. Just because someone gives you a number doesn’t mean its accurate. When a BIA device gives you a body fat percentage of 12.6% the intuitive interpretation and what it SHOULD mean is that it is accurate to 0.1% but in reality the number is 12.6% +/- 8%. For the result to be honestly and easily interpreted the device should really say your BF% is probably between 8%-16%, but could be 4%-20%. Then you would have an idea of how useless the test result is. Part of the reason that this is a problem is that these devices are useful in a research setting but the people offering the tests for individuals who are trying to track their personal results either aren’t aware or dont understand why they are not good for that. Fortunately for you, the measurements that are useful to use and track are much easier to take and dont require thousands of dollars of equipment. Tape measures, scales and even skin callipers are relatively cheap to buy and along with your mobile phone (and maybe a friend), this is all you need to make useful assessments of your body composition changes. Like with scale weight that I have talked about before, the best way to measure these are to do them regularly and then take averages and or look at long term trends. All of these methods have their strength and weaknesses and different factors that will cause errors.🙅 Check out my latest blog post here for links and references www.strengthcoaching.online/blog‌ #strengthcoachingonline #staystrong #goals #goal #powerlifting #strengthtraining #barbell #itsworthit #gym #fitness #fit #fitnessmotivation #gymmotivation #gymworkouts #gymmemes #fitfam #coach #personaltrainer #liketime #strongman

What flavour should I try next?🍿🎉 Comment below📲 This has been the best flavour so far!🍿🍅 Both this and the salt and vinegar flavour include some acidity which is your friend when selecting low-calorie seasoning for both your popcorn and the rest of your meals. Acidity enhances the flavour of the food a lot but most sources have no or negligible calories. Vinegars, citrus juice, and tomatoes are all great sources of acidic flavour.💯 ‌#strengthcoachingonline #staystrong #goals #goal #powerlifting #strengthtraining #barbell #itsworthit #gym #fitness #fit #fitnessmotivation #gymmotivation #gymworkouts #gymmemes #fitfam #coach #personaltrainer #liketime #strongman

🍿🎉 The second episode in our popcorn championship! 🏆 Let me know in the comments what flavour I should try next.👇 Making food fun when you cant have as much or the same treats that you are used to makes a big difference. I am going to be rating these popcorn flavours for you so that you don’t have to try them all.🤢 Follow along if this is your jam 💙! ‌#strengthcoachingonline #staystrong #goals #goal #powerlifting #strengthtraining #barbell #itsworthit #gym #fitness #fit #fitnessmotivation #gymmotivation #gymworkouts #gymmemes #fitfam #coach #personaltrainer #liketime #strongman

Eat less (calories) when you eat or eat less often.🍎🥗 What ever strategy or particular protocol you follow it has to satisfy one or both of those things. The basics of losing weight are simple. Its the implementation that is hard because you have to find something that you can stick to, on easy days and hard days for at least a few weeks at a time. This is where things like intermittent fasting, calorie tracking, and various appetite management strategies can come into play.🤔 If you want to learn about what I think are the few easiest things that you can do to get started with your weight loss, then message me or comment📲 KICKSTARTER below and I will send you my free 5day mini course on how to kickstart your weight-loss.💪 ‌#strengthcoachingonline #staystrong #goals #goal #powerlifting #strengthtraining #barbell #itsworthit #gym #fitness #fit #fitnessmotivation #gymmotivation #gymworkouts #gymmemes #fitfam #coach #personaltrainer #liketime #strongman

The first episode in our popcorn championship! Let me know in the comments what flavour I should try next. I have been posting popcorn propaganda to my stories as it is one of my favourite snacks at the moment while I am losing weight and those of you who watch my stories (@hannah.lee3 joy ) have asked for me to do some proper posts on it. Honestly making food fun when you cant have as much or the same treats that you are used to makes a big difference. I am going to be rating these popcorn flavours for you so that you dont have to try them all. Follow along if thats your jam! ‌#strengthcoachingonline #staystrong #goals #goal #powerlifting #strengthtraining #barbell #itsworthit #gym #fitness #fit #fitnessmotivation #gymmotivation #gymworkouts #gymmemes #fitfam #coach #personaltrainer #liketime #strongman

I call it Parkinson’s Law of Bowls, you will fill whatever bowl you are using.🥣 This why at buffets they give you such tiny plates, because you are less likely to take lots of food.😲 I think that many of us were brought up with the adage that we should finish the food on our plates and so if for whatever reason we end up with more food on our plates than we need then we will often still finish it.😳 If you use a small plate or bowl and then realise that you are still really hungry because you took too little you can always get a little more.👀 I have a free 5day Weight-loss Kickstarter which is my mini-course to help you get started losing weight by implementing the easiest things that have the biggest impact first.🎯 If you would like access to it then simply comment below or message me and i will send you the link.📲 ‌#strengthcoachingonline #staystrong #goals #goal #powerlifting #strengthtraining #barbell #itsworthit #gym #fitness #fit #fitnessmotivation #gymmotivation #gymworkouts #gymmemes #fitfam #coach #personaltrainer #liketime #strongman

Best negligible calorie flavourings salt and vinegar, chilli and lime, soy-sauce, chicken-salt, cinnamon toast, BBQ Air-popped popcorn is a great snack when you are trying to lose weight for a few reason! -its low in calories and high in fibre per/gram - Its even lower in calorie per VOLUME compared to other foods - Because it is in individual pieces it slows down the consumption of the snack (as long as you are not shovelling handfuls in at a time), this allows for greater satiety - you can add negligible calorie flavourings for multiple varieties (salt and vinigar, chilli and lime, soy-sauce, chicken-salt, cinnamon toast, BBQ) ‌#strengthcoachingonline #staystrong #goals #goal #powerlifting #strengthtraining #barbell #itsworthit #gym #fitness #fit #fitnessmotivation #gymmotivation #gymworkouts #gymmemes #fitfam #coach #personaltrainer #liketime #strongman

Best negligible calorie flavourings salt and vinegar, chilli and lime, soy-sauce, chicken-salt, cinnamon toast, BBQ Air-popped popcorn is a great snack when you are trying to lose weight for a few reason! -its low in calories and high in fibre per/gram - Its even lower in calorie per VOLUME compared to other foods - Because it is in individual pieces it slows down the consumption of the snack (as long as you are not shovelling handfuls in at a time), this allows for greater satiety - you can add negligible calorie flavourings for multiple varieties (salt and vinigar, chilli and lime, soy-sauce, chicken-salt, cinnamon toast, BBQ) ‌#strengthcoachingonline #staystrong #goals #goal #powerlifting #strengthtraining #barbell #itsworthit #gym #fitness #fit #fitnessmotivation #gymmotivation #gymworkouts #gymmemes #fitfam #coach #personaltrainer #liketime #strongman

Managing your training intensity is an important part of fatigue management ESPECIALLY when you are in a calories deficit or some other period of external stress or reduced recovery capacity I am using the Last Rep Concentric Velocity with my @reponestrength tether. Since I am doing singles it is the only rep. I have established what the velocity cuts offs should be by collecting data for the last few weeks. Even if you dont have prior data, taking a set and then tryng to maintain the velocity across the weeks and only going up weight when you can go faster will help you to keep the relative intensity consistent. I find my bench press performance is generally affected more by a weight cut then other exercises which is why I am using this method for bench. This is slight more advanced stuff than some of you may be familiar with so feel free put any questions you have down in the comments.

Managing your training intensity is an important part of fatigue management ESPECIALLY when you are in a calories deficit or some other period of external stress or reduced recovery capacity I am using the Last Rep Concentric Velocity with my @reponestrength tether. Since I am doing singles it is the only rep. I have established what the velocity cuts offs should be by collecting data for the last few weeks. Even if you dont have prior data, taking a set and then tryng to maintain the velocity across the weeks and only going up weight when you can go faster will help you to keep the relative intensity consistent. I find my bench press performance is generally affected more by a weight cut then other exercises which is why I am using this method for bench. This is slight more advanced stuff than some of you may be familiar with so feel free put any questions you have down in the comments.

If you can do less then 5 pull-ups in one set then I recommend using a band for most of the sets that you do to increase the rep volume that you can complete without needing to do 10+ sets.💪 Band assisted pull-up are a great way to get more training volume in (more reps and sets) for your pull-ups when you are unable to do them unassisted or if you can only do a few unassisted.😎 Follow along for more exercise tutorial like this👇👇 #band #strengthcoachingonline #staystrong #goals #goal #powerlifting #strengthtraining #barbell #itsworthit #gym #fitness #fit #fitnessmotivation #gymmotivation #gymworkouts #gymmemes #fitfam #coach #personaltrainer #liketime #strongman

The 5day Free Weight-lose Kickstarter Kicks-off tomorrow so if you want to be involved then comment or message me “KICKSTARTER” now and I will send through everything you need to get started.📲 Weighing yourself can be a bit intimidating and confronting especially when the number bounces around day-to-day. This is why it is so helpful to mentally frame it as “the number today does not matter, its just data that will help me figure out whats happening at the end of the week”👇 And like with most things the more you do it the less scary it is. So try to get into a habit of weighing yourself regularly and this will give you the insight into how things are going, whats working and whats not.💪 #strengthcoachingonline #staystrong #goals #goal #powerlifting #strengthtraining #barbell #itsworthit #gym #fitness #fit #fitnessmotivation #gymmotivation #gymworkouts #gymmemes #fitfam #coach #personaltrainer #liketime #strongman

When was the last time you ate a meal without distraction?🤭 I get it, believe me, because basically, the only time I afford myself to watch TV is when I am eating. It seems like a good opportunity to get the next episode of my favourite show in while I can’t do anything else anyway but if you are currently struggling with feeling overly hungry while you are trying to lose weight then eating undistracted can really help.😲 It allows us to consciously perceive the act of eating and we will often eat slower and “shovel” less. All this helps our brains to take stock of what we are eating and give hunger cues proportionally.🧠 Next week I will start my own weight-loss phase and I thought why not invite you to come along and join me?🙌 So this is an official invite to my FREE 5day Weight loss kickstarter, where I will share with you the easiest and most effective changes that you can make to start losing weight without tracking calories. This is completely FREE and is based on what I and many of my clients have used to successfully lose weight with minimal effort. You will get: ✅ Direct access to me through a private community ✅ Free workouts for at home or at the gym ✅ Training modules through my online portal on each habit as we add them ✅ Other trackers and tools that you need along the way If you complete all of the modules and tasks included, you will qualify for a 1n1 coaching call (not a sales call) with me to help you plan your next steps. Message me or comment “KICKSTARTER” below and I will send you all the details #strengthcoachingonline #staystrong #goals #goal #powerlifting #strengthtraining #barbell #itsworthit #gym #fitness #fit #fitnessmotivation #gymmotivation #gymworkouts #gymmemes #fitfam #coach #personaltrainer #liketime #strongman