Rianna Findlay Personal Training

20/10/2022

16/07/2021

WHY SHOULD YOU LIFT WEIGHTS? 🏋🏼‍♀️

Incorporating weight training into your exercise routine comes with many benefits!

⚡️- Improves muscular strength and endurance
This means that everyday tasks such as cleaning, carrying shopping etc become a lot easier and more efficient!

⚡️- It helps boost metabolism!
Gaining muscle means your resting metabolism is boosted, making your body burn more calories while at rest! This is because muscle needs more energy at rest than fat!

⚡️- improves posture and prevents back pain!
Building the muscles on your back, shoulders and core will help correct a slouching posture position, resulting in less back pain!

⚡️- improves balance
Similar to improving posture, building the muscles that keep you upright such as your core etc will help improve stability also, preventing falls and injuries!

⚡️- it boosts your confidence!
Seeing not only the changes in your body that weight training helps with but also the improvement in strength gives you a massive confidence boost!

03/05/2021

GROWING YOUR GLUTES 🍑

🍑Protein, Protein, Protein :
Eating enough protein in your diet is essential for any muscle growth, not just glutes! Check out one of my posts from a few weeks ago that expands on how much protein etc should be consumed for optimal growth!

🍑Activation/ resistance bands:
Using a resistance band to activate the glutes or add while doing other exercises such as hip thrusts and squats will help maximise glute engagement, leading to better growth!

🍑Progressive Overload:
This is gradually increasing the intensity, weight or difficulty of exercises every week, putting more stress on the muscle. This can be done by increasing the weight, increasing the reps or sets and decreasing rest time.

🍑Compound Movements:
Compound movements work multiple muscles at once and is key for growth! Some of the best compounds specifically for glute growth are hip thrusts, RDL, Sumo Squats, sumo deadlifts and Bulgarian split squats. I aim to do roughly 2-3 of these exercises before moving onto my glute isolation exercises. For both compound and isolation movements, using a rep range between 8

🍑Isolation Movements:
Isolation exercises can provide better definition in certain areas and help target muscles that aren’t worked as much in compound lifts. Exercises such as glute kickbacks, hip abductions, glute bridges and single legged glutes bridges are effective, just to name a few. I tend to do around 2-3 of these after my compound lifts!

🍑How often should you train the glutes?
For optimum growth, training 2-3 times a week with rest periods in between will work best! My split when I’m not too busy with work is Monday, Wednesday and Friday - lower body sessions then Tuesday, Thursday - upper body!

31/03/2021

So here is my Price lists and Info! 🤩

Feel free to message this page or DM me on Instagram for more info or to be added to my list for gyms opening on the 26th! Super excited to finally get clients in and started! 🏋🏼‍♀️

26/03/2021

Hiya everyone 👋🏼

This is my new page for all things fitness and personal training! I’ve recently just completed my PDA in Personal Training meaning I will be ready to get started when the gyms reopen! Very excited to be able to use my knowledge and understanding to help others achieve their goals, whatever that may be! 🤩

I also have an account on Instagram - that you may want to follow for my workout vids and other content! 💪🏼

Keep your eyes peeled for more price lists as info soon👀