Keep warm, train hard, stay safe

#wednesdaywodwarrior 30 clean + press 30 box jumps 30 burpee over bar Rest 30 seconds As many rounds as possible in 25 mins

#TUESDAYTIPWARRIOR Before your workout try this Before: Whole Wheat Toast with Sliced Banana and Cinnamon When it comes to gearing up for workout, carbs are your gym BFF. The key is to have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.

#wednesdaywodwarrior Ascending ladder 1-10 Thrusters Burpee over bar Rest 1 minute Ascending ladder 10-20 Plate ground to over head Shoulder press Rest 1 minute Ascending ladder 20-30 Squat jumps Burpee touch

#TUESDAYTIPWARRIOR Muscle Building Tip #1: Lift In “How To Build Muscle,” you learn that the only way to significantly increase muscle is to cause muscle fibers to tear, and the only way to do that is to subject your muscles to external forces to which they’re not accustomed. So unless you have a heavy manual labor job like moving or construction, you must get your hands on barbells, dumbbells, and weight lifting machines to see significant muscle building progress. Muscle Building Tip #2: Go Multi-Joint Unless you’re already very muscular, single joint movements like biceps curls or triceps extensions do not build muscle quickly. Instead, you should use multi-joint exercises like cleans, deadlifts, squats, and bench pressing. Not only do these exercises work more muscles in less time, but they also allow you to use much heavier weight than you can lift with single-joint exercises. Muscle Building Tip #3: Go Heavy Most people who are trying to build muscle do not use an adequately heavy weight. You should be lifting in the range of 8-12 repetitions per set, performing 3-8 sets per exercise, and using a weight that leads to muscle failure by the end of each set. One of the reasons that bodybuilders exercise with a partner is so that someone is there to help them when the weight gets too heavy to lift with good form. If you don’t have a workout partner, you can simply stop when you get too tired to lift with good form, rest a few seconds, then keep lifting to complete the set. This is a better way to build muscle than using a weight that allows you to comfortably complete a set without reaching muscle failure. Muscle Building Tip #4: Avoid Cardio 10 Tips to Build Muscle Fast Your body requires calories to build muscle, and if you are doing a significant amount of cardio exercise like running or bicycling, you are burning calories that your body could otherwise be using to build muscle. So if you want to build muscle as quickly as possible, only use cardio for a brief 2-5 minute warm-up, and then focus on weight training only. Muscle Building Tip #5: Eat To put on one pound of muscle, you need to consume at least 3,500 extra calories. Since an achievable rate of muscle gain is 1-2 pounds per week, you will need to be eating 500-1,000 extra calories per day to get 3,500-7,000 extra calories each week. But rather than indiscriminately shoving food down the hatch, try to consume calories from healthy protein sources like grass-fed beef, healthy fat sources like avocadoes and coconut milk, and healthy carbohydrate sources like sweet potatoes and yams.

💪🏼💥BOX HIIT💥💪🏼 Well done girls you was fierce !! A mixed session of hit training and boxing 🥊/ abbs for good measure

**** warriors **** get your self's down this week and smash every session WE ARE WARRIORS ITS A STATE OF MIND

Over at @warriorclublymm I have challenged the warriors to #run an extra km every day starting with 1km. ....we are now we are now on 8km :) I'm attempting to do it for the full 40 days of lent .... do the maths :) hell of a challenge. @salomonrunning shoes keeping my feet secure and steady so far:) Any one got any tips on clothing that's gonna help in the later days?

#SavanahAli 🥊 #boxingclub #brokeanail #itsnotforeveryone

#saturdaysweat with my PT @beccapollitt message her for appointments #warriorgym #lymm #saturdaysession #squatsnotshots #squatgirl #underarmour

Saturday mornings 👊 #anthonyjoshuawho

The aftermath of the Warrior games - coaches competition 🤮🤮🤮 #warriorclublymm #lymm #coaching #pt #personaltraining #warriorgames

Comes in every session and give it her all 🙌🏻I love clients like this 💪🏼#girlswholift #squats #pt #bigbootygoals

We have a little terrace and a lovely little sun trap. Why not come down and watch all our Warriors run to the gate while indulging in coffee and cake or a fresh protein box, salmon, steak or any combination of our menu. Run, walk, cycle bring the dog! Just enjoy being outside. #bistro #lymm #nexttowarriorclub

What a great day #toughestmudder was ..... all going to plan I think im gonna enter the worlds #toughmudder in #vegas :) 24 hours ....hhhmmmm