HessHealth PT

18/02/2022

Our newsfeeds is usually flooded with 'fitness professionals' preaching what exercise routine or diet achieves the best results.

It's confusing, overwhelming and really not necessary. 🤡

Honesty, it doesn't matter what method is the best. What matters is your personal preference. There's no hierarchy.

If your friend is achieving great results doing crossfit/F45/BFT/running/weights etc .. But you hate it - Don't force a square peg into a round hole.

Focus on your preferences, what style of training do you enjoy? What gives you a greater sense of fulfillment? 💭

What works for your friend, might not work for you and that's completely normal and fine.
Find what makes you tick.

If you enjoy it, you're far more likely to adhere to it for months/years, rather than try to stick to a training method you don't enjoy for a few weeks and jump from method to method. 💯🙌🏼

Enjoy your training, enjoy your results.

03/02/2022

There's no golden rule for rep ranges.

You've probably seen that different reps provide varying results;
▪️4-8 reps for Strength
▪️8 - 12 reps for Hypertrophy (increase muscle mass)

The truth is:
▫️You can build muscle mass in strength rep ranges
▫️You can build strength in hypertrophy rep ranges (by increasing the size of our muscles/muscle fibres, we'll of course have more strength)

If you're someone who's training for hypertrophy and hesitant to decrease your reps, I encourage you to give it a try.

Not only will you be able to lift more, (which is always exciting and a big self esteem/confidence boost). It'll assist with training variety which helps us train consistently over a long period 🙌🏼🙌🏼

26/01/2022

💤 💤 💤

It's no secret that sleep is important for our well being and training.

Less than 8 hours of sleep per night is associated with almost twice the risk of injury than those that get 8 hours+ of sleep over a 21 month period.

Buuuut getting quality sleep might not be an option for you (..new parents I'm looking at you).

Tips on how to improve your quality of sleep (no matter the duration):

🛏 Keep your room cool, dark and quiet
🛏 Try avoid eating super late
🛏 Organise as much of your next day as possible before bed
🛏 Avoid doing work/study on your bed
🛏 Remove technology (try not to watch tv in bed, Cheer/Dance Moms can wait til tomorrow)

And IMO most importantly, get outside and spend some time in the sun for at least 20mins. ☀️

"if you snooze you lose, and I'm a happy loser" - Amy Hessdawg 2022 😎🤟🏼

25/01/2022

The gym isn't just for physical/aesthetic gains, it's just as (if not more) important for mental well being.

We can often get tunnel visioned on hitting better numbers each week, lifting heavier, hitting our steps etc that a big component and beneficiary of exercise is overlooked.

Utilise the gym/exercise to unwind, feel good and recharge.
Take the pressure off yourself to be at a certain level each week/session.

▪️My fave ways to recharge (other than the gym):

- Beach dips 🏖
- Walks in the sun (SPF 50+ ofc) 🦞
- Being with friends/family 🤗
+ Also being alone and listening to music (lgbt - cupcakKe on repeat) 🧍🏼‍♀️

Have fun, genuinely enjoy your training, stop putting pressure on yourself ... and always wear sunscreen 😎

17/01/2022

🔥🔥How to increase your strength! 🔥🔥

1️⃣ Follow a strength program (ideally 3-5 sessions a week) (OR whatever you can realistically do each week consistently!)

2️⃣Nourish your body! Not a calorie deficit

3️⃣Progressive overload (each week look to progress the load e.g decreased rest time, added tempo, added pause, added pulse, increased weights) 💪🏼

4️⃣Quality sleep (6+ hrs if possible) 😴

5️⃣Be patient! (Strength takes time to build, generally 4-6+ weeks but once you have a foundation, you’ll maintain your strength even if you miss a week or two on holidays, strength doesn’t disappear quickly) ⏰

0 Likes, 0 Comments - Amy Hessell () on Instagram: “Increase your strength: 1️⃣ Follow a strength program (ideally 3-5 sessions a week) (OR whatever…”

14/01/2022

Friday crackdown … 👀👀

You don't have to workout multiple times a day for fat loss
You don't have to eat a strict 1200/1400cal diet for fat loss
You don't have to punish yourself for eating an icecream
You don't have to eat chicken, rice and broccoli for fat loss
You don't have to enjoy running for fat loss
You don't have to smash cardio for fat loss
You don't have to miss out on birthdays/events for fat loss
-
You can lose fat whilst eating your favourite foods
You can lose fat and eat pizza
You can lose fat and not train
You can lose fat by adhering to whatever training/movement you enjoy
You can lose fat without cutting out any food groups
You can lose fat without supplements
You can lose fat sustainably

There’s no perfect, fool proof plan for fat loss.
Find your preferences and be consistent.

10/01/2022

👉🏼 It's okay! If you had fun and enjoyed more food over the weekend

👉🏼 It's okay! If you haven't trained as frequently as you've planned

👉🏼 It's okay! If our current environment makes you anxious and unsettled

👉🏼 It's okay! If you don't have motivation 24/7

There's a lot of stress surrounding us all at the moment.

Routines are no doubt disrupted.

Be kind to yourselves and know that it's okay to slow down/adapt to change and stressors.

Move because you want to, not because you feel you have to.

06/01/2022

Coaches in the fitness industry, myself included, need to do better by you.

There's currently many offers from gyms and PT's on losing weight in 2022, become lean, lose as many cm's as you can, tighten and tone etc

There's of course no problem in a weight loss goal. But there's little discussion on other goals that are just as important if not more beneficial. Such as performance goals (pull ups, push ups, hitting strong reps in a deadlift or squat). These goals not only aid in longevity but can also assist in weight loss without the huge focus around it.

The focus on weight loss is so heavily promoted through the abundance of programs such as "bikini bodies ready" "6/8 week challenges", "Summer Shreds" ...
These promotions heavily rely on manipulating insecurities (that the industry has helped create) for profit.

These reinforce the idea that losing weight is the main goal,
That losing weight is how you love your body.
That thinner is not only beautiful, but ultimately better.

You don't need to be smaller/thinner in order to be valued/heard/deemed as 'attractive'. Weight loss is a fine goal - it's not the only goal or the most important goal.

The fitness industry needs to change the narrative of 'skinnier is better', and start promoting stronger bodies and body acceptance.

For 2022 help change the narrative:
Train to be stronger not smaller.
Move because you genuinely enjoy it, not because you feel you have to.

04/01/2022

👉🏼Thinking about lifting weights?

🔥HOT TIPS:

✅Start lighter than heavier (don't ego lift!)
✅Take time doing the basics right (slow and controlled is better than speed)
✅Rest is your friend (take rest between sets, don't rush through the session)
✅Being sweaty/sore isn't an indication of a great workout
✅Your muscles should feel worked, not your joints
✅Focus on you! (everyone else is too busy looking at themselves, try not to be intimidated by the weights area - find a PT if you do!)

The basics aren't flashy or new .. But it's essential to do before moving on to more complex exercises to prevent injuries and ensure longevity. (Examples of basics: correct form in squats, lunges, hip hinge, push ups and overhead movements).

Everyone was once a beginner, even bloody Ariarne Titmus couldn't swim once - everyone learns.

Focus on yourself and enjoy learning something new 🙌🏼

-Post inspired by syattfitness

02/01/2022

If you had to pick between:
- be your fittest or
- be your happiest

Pick happiest ✅

If that means a few more kg then so be it.

Here's to more growth, great self care and being present on what's important to you in 2022 ✨ (didn't intend to rhyme ... that's just a bonus, a modern day Shakespeare if you will).

Excited for a great year ahead. Buckle up 🤠

24/12/2021

🎄YOUR CHRISTMAS REMINDER...

Guilt has no place with your food choices.

Have fun, enjoy the time with family/friends, enjoy the food!

Food isn't just nutrients and fuel, it can enrich relationships and create fun lifelong memories.

Merry Christmas swaglords 🎅🏼🎄🥂

- post inspired by the amazing Soheefit.

22/12/2021

Rather than focusing on the scales, concentrate on getting stronger, lifting more in your deadlifts, squats, presses, RDLs.

When we shift our focus to performance wins, not only do we enjoy the process by seeing win’s of lifting more than the previous week. We also rely less and less on a number defining our success. 🙌🏼

The number on the scale doesn’t define you, your value and/or your hard work.

If you feel GOOD
If you’re getting STRONGER
If you’re HAPPY

You’re making progress 💯