ASC Strength - Aaron Cathcart

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𝐒𝐮𝐫𝐯𝐢𝐯𝐢𝐧𝐠 𝐓𝐡𝐞 𝐖𝐢𝐧𝐭𝐞𝐫 𝐒𝐞𝐚𝐬𝐨𝐧 𝐁𝐮𝐥𝐤 ☃️

It’s that time of year again ☔️❄️ cold weather, constant rain and also in the middle of an energy crisis 😅

Your body which is always in survival mode, will be seeking out ways to protect itself from the cold weather, it may want to eat more, put on a few pounds of body fat, increase that insulation 💪🏼

This isn’t a bad thing, especially with Christmas coming up and the amount of food we eat around this time 😄🎄

Learning to not over indulge and set yourself back is the key 🙌🏼

Sticking to maintenance calories or even a small surplus and will be a great way to do this: it will improve your mood, you will feel stronger in the gym, and you won’t put on too much body fat that will total undo your weightloss goals and set you back for months.😊

Enjoy the season, the right way 🎅🏼🏋🏼‍♂️

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5 𝐅𝐚𝐯𝐨𝐮𝐫𝐢𝐭𝐞 𝐇𝐨𝐫𝐢𝐳𝐨𝐧𝐭𝐚𝐥 𝐑𝐨𝐰 𝐕𝐚𝐫𝐢𝐚𝐭𝐢𝐨𝐧𝐬

Today I am sharing with you my 5 favourite row variations 😄✅

1. Pendlay row
2. Staggered stance row
3. Barbell row
4. Gorilla row
5. Incline bench row

Give these exercises a try to spice up your workouts 💥

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𝐓𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧 - 𝐀𝐛𝐛𝐢𝐞 𝐁𝐫𝐨𝐰𝐧 ✅

Abbie came to me to improve her performance for rugby and to get into shape 😊

During that time her strength and performance has skyrocketed and it shows on the pitch 💪🏼💥

Not only did she gain strength, but Abbie also went from being size 10-12 to 8-10, weighing more and eating more calories than when she started with me 😄💪🏼

Showing how a calorie deficit with increased physical activity can affect body composition ✅

More to come from Abbie in the future, watch this space…🏉

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𝐀𝐧𝐤𝐥𝐞 & 𝐓 𝐒𝐩𝐢𝐧𝐞 𝐌𝐨𝐛𝐢𝐥𝐢𝐭𝐲 𝐃𝐫𝐢𝐥𝐥𝐬

Into todays video I have Ankle and T Spine mobility drills to increase range of motion and improve your quality of movement for training and performance 😄💪🏼

Give these a try and let me know how you get on ✅

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𝐈𝐬 𝐘𝐨𝐮𝐫 𝐇𝐞𝐚𝐥𝐭𝐡 𝐀 𝐏𝐫𝐢𝐨𝐫𝐢𝐭𝐲?

I did a poll about this topic not long ago and the majority said yes it was 😄💪🏼

But with the economic crisis looming over us, health should be just as much a priority if not more!!!

A healthy diet and increased exercise will:

1. Improve your immune system
2. Decrease risk of injury
3. Decrease risk of health complications

These 3 benefits alone will save you a lot of hassle, less time off work, more energy and time to spend doing the things you enjoy and with the people you care about 😊

If it’s not your priority right now…then it’s time you make it one ✅

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3 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐅𝐨𝐫 𝐊𝐧𝐞𝐞 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 😊

Here are 3 knee exercises that are great for strengthening the full range of motion 💪🏼

1. Knee Over Toes Lung
2. Deep Knee Bends
3. Sled Pushes and Drags

Give them a try 🏋🏼‍♂️

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𝐀𝐫𝐞 𝐘𝐨𝐮 𝐋𝐲𝐢𝐧𝐠 𝐓𝐨 𝐘𝐨𝐮𝐫𝐬𝐞𝐥𝐟?

Your biggest enemy isn’t a person, it is the voice in your head, they want you to take the easy way out, it’s trying to protect you…but that’s not always a good thing 🙅🏼‍♂️

To learn and grow as a person you need to step outside your comfort zone and take risks ✅

So when you tell yourself ‘I’m fine, I don’t need ….to go to the gym, join that social club, see my friends, go to that class you applied for etc.’

Turn round and ask yourself how many times has that voice in your head stopped you from doing something you really wanna do ? 🤔

Take control and do it 💪🏼😄 you have to nothing lose, you either have fun or you don’t, you learn for next time, be open minded and willing 💥

Get after it 🔥

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3 𝐅𝐚𝐯𝐨𝐮𝐫𝐢𝐭𝐞 𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭 𝐕𝐚𝐫𝐢𝐚𝐭𝐢𝐨𝐧𝐬

In todays video I’m gonna show you my 3 favourite deadlift variations to spice up your training 🙌🏼😄

1. Sumo Deadlift
2. Deficit Conventional Deadlift
3. Split Stance Hex Bar Deadlift

Give these a try in your next program/cycle ✅

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𝐇𝐢𝐩 𝐌𝐨𝐛𝐢𝐥𝐢𝐭𝐲 𝐃𝐫𝐢𝐥𝐥𝐬 ✅

In todays video I have a few hip mobility drills to improve your range of movement 😄

I will also bring doing videos on hips strengthening to couple with mobility for the best results 💪🏼

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𝐇𝐨𝐰 𝐓𝐨 𝐒𝐡𝐢𝐟𝐭 𝐘𝐨𝐮𝐫 𝐌𝐢𝐧𝐝𝐬𝐞𝐭 𝐅𝐨𝐫 𝐋𝐢𝐟𝐞𝐬𝐭𝐲𝐥𝐞 𝐂𝐡𝐚𝐧𝐠𝐞 🙌🏼😄

It can be hard to shift your mindset from doing minimal physical activity, broken up eating pattern and having an unorganised routine 😅

So what is the best way to change this ? 🤔

Small changes over time… Rome wasn’t built in a day… so when you are trading one lifestyle to another, you need to build each element up brick by brick.

Instead of jumping into training 5 days a week without having a clue what you need to do…get a coach first, get a program ,start with two…three days a week and find what works for you 😊

Instead of binning all your food and stocking up a whole new fridge, clean up your present diet, remove sugary and snack foods for healthier options, small changes can make a big difference 💪🏼

It is a journey not a sprint 🙌🏼😄

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3 𝐅𝐚𝐯𝐨𝐮𝐫𝐢𝐭𝐞 𝐁𝐞𝐧𝐜𝐡 𝐕𝐚𝐫𝐢𝐚𝐭𝐢𝐨𝐧𝐬 😄💯

In todays videos I’m giving you my 3 favourite bench variations for functional strength and power 💪🏼

1. Banded Bench Press
2. Pause Bench Press
3. Floor Press

All exercises I use on my own training and get great results 🔥 try them out ✅

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𝐒𝐚𝐥𝐭 𝐈𝐬 𝐁𝐚𝐝 𝐅𝐨𝐫 𝐘𝐨𝐮!!!… 👀🤦🏼‍♂️

It has been a commonly pushed ideal by the medical community for years that salt is terrible for you and can lead to health complications down the line ❌

But if you are someone who takes part in moderate to intense physical activity, you sweat out salt/sodium , so you need to replenish your sodium levels as it is an important electrolyte that your muscles need to function, as it reduces:

1. muscle cramp
2. Muscle fatigue
3. Brain fatigue/ disorientation

If performance is a priority in your training then it is essential 😊💯

ASC_Strength Academy on TikTok 𝐒𝐚𝐥𝐭 𝐈𝐬 𝐁𝐚𝐝 𝐅𝐨𝐫 𝐘𝐨𝐮!!!… 👀🤦🏼‍♂️ It has been a commonly pushed ideal by the medical community for years that salt is terrible for you and can lead to health complications down the line ❌ But if you are someone who takes part in moderate t...

ASC_Strength Academy on TikTok

𝐂𝐀𝐑𝐬 (𝐂𝐨𝐧𝐭𝐫𝐨𝐥𝐥𝐞𝐝 𝐀𝐫𝐭𝐢𝐜𝐮𝐥𝐚𝐫 𝐑𝐨𝐭𝐚𝐭𝐢𝐨𝐧𝐬)

Here are my chosen CAR movements that I use before every workout to prep my body for training 💪🏼😄

These aren’t the only CAR movements but when training time is limited you optimise your time 💯 there will be more videos to come in relation to mobility and warm ups 🙌🏼

Start adding these to your pre training routine and let me know how you feel 😊

ASC_Strength Academy on TikTok 𝐂𝐀𝐑𝐬 (𝐂𝐨𝐧𝐭𝐫𝐨𝐥𝐥𝐞𝐝 𝐀𝐫𝐭𝐢𝐜𝐮𝐥𝐚𝐫 𝐑𝐨𝐭𝐚𝐭𝐢𝐨𝐧𝐬) Here are my chosen CAR movements that I use before every workout to prep my body for training 💪🏼😄 These aren’t the only CAR movements but when training tim...

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𝐒𝐡𝐨𝐮𝐥𝐝 𝐘𝐨𝐮 𝐒𝐭𝐫𝐞𝐭𝐜𝐡 𝐁𝐞𝐟𝐨𝐫𝐞 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 ?

Coming from someone who use to stretch often before training, I never found there was a massive decrease in performance when lifting, but it did take a lot of time before a session to get ready to train 🤦🏼‍♂️

Since I have turned to dynamic movements like Controlled Articular Rotations (CARs) and Progressive and Regressive angular isometric loading (Pails and Rails) mobility work before sessions, I have decreased my warm up time, more freedom of movement when training and feel more engaged in the session with increased performance 💪🏼💯

So making the switch to dynamic warm ups with mobility drills I feel is the best move for performance 😄

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𝐋𝐢𝐟𝐭𝐢𝐧𝐠 𝐆𝐥𝐨𝐯𝐞𝐬…𝐃𝐨 𝐓𝐡𝐞𝐲 𝐇𝐞𝐥𝐩 ? 🤔

It really is your choice, lifting gloves with allow you to grip the bar without ripping your hands up and may allow you to have good grip even when hands are sweaty 😊

Personally I don’t use them. More from the stand point I try to use minimal equipment to aid my lifting as I want to have raw strength without assistance 💪🏼💯

If you were walking down the street and someone needed help to lift something or you meet a friend and at that time they happen to need help moving stuff, you aren’t gonna turn round and say ‘hold on I need to go get my lifting gloves from the car’ 🤷🏼‍♂️ take from that what you will ✅

ASC_Strength Academy on TikTok 𝐋𝐢𝐟𝐭𝐢𝐧𝐠 𝐆𝐥𝐨𝐯𝐞𝐬…𝐃𝐨 𝐓𝐡𝐞𝐲 𝐇𝐞𝐥𝐩 ? 🤔 It really is your choice, lifting gloves with allow you to grip the bar without ripping your hands up and may allow you to have good grip even when hands are sweaty 😊 Personally I don’t use...

𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠…𝐃𝐢𝐞𝐭…𝐖𝐡𝐚𝐭’𝐬 𝐈𝐭 𝐀𝐥𝐥 𝐅𝐨𝐫 ?

After an amazing holiday to Kavos Greece it got me thinking on how this lifestyle could create better experiences 😎☀️

When you have a training routine, a diet plan, you are seeing changes in your body and in your mental state, it all comes together 🙌🏼😄

This doesn’t just make your everyday life better… but when you go travelling or on holiday you walk taller, smile more, try new things, express yourself because you are more comfortable in who you are 😊

And when walking round in a swim suit or trunks, you feel just as confident than if you had a T shirt or dress on 🤷🏼‍♂️ little things like that matter, it makes you more approachable, friendly, attractive 🙌🏼 these qualities can lead to better experiences 🎉

If this is what you want from your training lifestyle, then DM me the word ‘READY’ for a consultation 🙌🏼😁

𝐑𝐞𝐬𝐮𝐥𝐭𝐬: 𝐇𝐚𝐧𝐧𝐚𝐡 𝐏𝐞𝐫𝐫𝐲

After 12 weeks of hard work Hannah has shown some great results not only in strength but also in weight loss and fitness 💪🏼✅

Hannah has lost 17.6 pounds which is over a stone, 2 dress sizes down since starting with me 😄

Her goals started off focusing on strength and weight loss but they have evolved over the 12 weeks as she has now started her journey with the sport of rugby and has been participating in pre season training at Lisburn Rugby Club as well as gym training 🏉🏋🏼‍♂️

This has lead to me changing her program gradually to cater for the sport and the goals related to improving performance 😊💥

If you want results like this then DM me with the word ‘READY’ for a consultation 🙌🏼

𝐑𝐞𝐬𝐮𝐥𝐭𝐬: 𝐑𝐢𝐚𝐧𝐧𝐚 𝐁𝐞𝐫𝐫𝐲 ✅

Another client whose hard work is paying off 🙌🏼😄

This isn’t the first post from Rianna about her progress while working with me, but she sent this photo through to show how far she has come in her fitness journey 🏋🏼‍♂️

So far she has lost nearly two stone and her strength and confidence is at an all time high 🔥 showing no signs of stopping 😎

If you want results like this then DM me the word ‘READY’ for a consultation 💥

It is great to get messages like this from my clients 🙌🏼

That your guidance has helped them achieve their goals 😄 ultimately the hard work was there own and it has paid off ✅

If you want results like this then DM me with the word ‘READY’ for a consultation 😁💪🏼

3 𝐓𝐢𝐩𝐬 𝐓𝐡𝐚𝐭 𝐂𝐨𝐮𝐥𝐝 𝐂𝐡𝐚𝐧𝐠𝐞 𝐘𝐨𝐮𝐫 𝐋𝐢𝐟𝐞 🙌🏼

After an amazing birthday weekend a week ago it got me thinking of some of the things that have changed in the last year that have impacted my life for the better which I hope can do the same for you 😄

1. Make The Step Towards A Better Future 🙌🏼 - I know this is scary but being able to look around and realise that an environment isn’t serving you and you need to leave… takes courage and it took me a long time to make that change, but I can tell you now I have never been happier, if your work, the place you train or any other place you are involved in leisure activities, makes you feel unhappy then you should start looking elsewhere.

2. Audit Your Social Group ✅ - If your social group doesn’t support you and your goals then you need new friends. This has been crucial over the last few years, and has allowed me to grow as a person without the barriers of others holding me back 😊

3. Self Improvement - I can’t tell you how many hours (thanks to lockdown) that I spent thinking back on things and how I could of done things better, which lead me to take steps to learn more not just about training, health, business, but on psychology and relationships 💯 podcasts, audio books etc. have been invaluable to my self development, no body is perfect and there are always areas for development 😎

If you are looking for an environment that will help you build a positive, rock solid mindset for the future …then DM me to inquire about my New Online Coaching coming at the end of this month 💥💪🏼 where it’s not just about training your body…but your mind too 😁

𝐓𝐫𝐚𝐯𝐞𝐥 𝐁𝐚𝐜𝐤 𝐓𝐨 𝐓𝐡𝐞 𝐁𝐞𝐠𝐢𝐧𝐧𝐢𝐧𝐠 𝐎𝐟 𝐌𝐲 𝐅𝐢𝐭𝐧𝐞𝐬𝐬 𝐉𝐨𝐮𝐫𝐧𝐞𝐲 ⏩😄

My fitness journey has been long, full of mistakes and at many times a disaster 😅

5 hour gym sessions, KFC as a post workout meal, not having a clue what progress overload was or how to structure a decent workout 😂

It has took hours of experimentation and research to get to where I am now, and to understand the principles learned and put them into practice 💪🏼

Here is the good news…YOU DON’T HAVE TO DO THIS!!!

This is why getting an experienced coach is a big investment, you are saving yourself years of trial and error 💯 my only mistake is I didn’t get a coach 🤷🏼‍♂️ I could of been so much further ahead but that is life… you live and you learn 🏋🏼‍♂️

If you want to by pass the mistakes and get straight to the gold then I highly suggest you DM me for a free consultation 🙌🏼😊

𝐒𝐮𝐦𝐦𝐞𝐫 = 𝐌𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧 𝐃𝐫𝐨𝐩: 3 𝐓𝐢𝐩𝐬 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫 𝐇𝐨𝐥𝐢𝐝𝐚𝐲𝐬 😎☀️

I get it… ‘the weathers great, you are off work, you have holiday plans…the gym can wait 👋🏼’

Trust me there is nothing wrong taking a step away from the gym to go on holiday or take a few nights away to travel 😊

But for how long ? 1 week ? 2 weeks ? A month? 🤔

Here a few things to consider if taking some time off:

1. Maintain your calories and make sure to be eating nutrient dense foods 70-80% of the time with 20-30% room for cravings 😊
2. After about a month you will probably notice your strength and fitness has decreased, so be smart with your time off, becoming complacent with your diet and training can reverse your hard work, stay on track with calories and don’t be away too long, still be doing some sort of physical activity while you are away 💪🏼💯
3. Get some new training goals for the summer, something that gets you excited about going to the gym 🙌🏼 e.g. change up exercises to try something new, get a new program, set a strength or fitness goal that you have been wanting to achieve 😄

Rome wasn’t built in a day, neither can it be destroyed in a day, but it needs to be maintained or it will start to fall apart 💥

Think of your health and training with the same mindset 😁

If you enjoyed this post please I give it a like and a share and have a great day!!!

𝐂𝐥𝐞𝐚𝐫 𝐆𝐨𝐚𝐥𝐬 - 𝐘𝐨𝐮𝐫 ‘𝐖𝐡𝐲’

If you have been watching my stories/ posts over the last few weeks/months, you have seen my clients working hard to achieve their goals; showing up, doing the work and loving every minute of it 🙌🏼💯

This doesn’t mean they are more motivated than you or they have more will power than you… it means you don’t have a clear goal and a clear reason or ‘Why’ that makes you want to start 🧐

Think what is the biggest thing you want to change ? Do you want to lose weight ? ( fit into that dress or pair of jeans, look slimmer in a shirt/ t shirt) Do you want to have more energy and get fitter ? ( no loss of breathe going up stairs, run with your kids, keep up with your friends) Or do you want to build muscle, improve your physique and increase your self esteem (fill out a t shirt or jeans, go up a size, catch people’s the attention)🔥😁

Then ask yourself…what is your reasons for wanting to get a coach ? How is exercise going to benefit you ? How will it change your life for the better ? If you achieved your goal what would it mean to you ? 💥💪🏼

Once you are clear on these it is a great place to start and get focused on what you want to do 😄 if they don’t give you the incentive to change then they aren’t big enough !!! Go back to the start and think it through until you have clear goals and a clear why to get you to take that first step ✅

If you interested in getting in the best shape of your life and are interested in online coaching 😄 Then click the link in my bio for more information 💪🏼💯

𝐏𝐫𝐨𝐠𝐫𝐞𝐬𝐬/𝐑𝐞𝐬𝐮𝐥𝐭𝐬 - 𝐑𝐚𝐜𝐡𝐞𝐥 𝐌𝐚𝐫𝐲

I have a great story for you today about one of my clients Rachel 😄💪🏼

Rachel came to me at the end of last year looking for my help. During her journey she has had ups and downs but even still she always made it to the gym, it’s also great that her mate Rianna is there to motivate her too 🙌🏼

Rachel has struggled with eating, following calories, keeping her meals structured through out the day and making better food choice 🤯

This nearly broke her and nearly ended her gym and weightloss journey 👎🏼

But after sitting down, having a chat in what we could do differently to get the results she wanted, we got clear on her ‘why’, why she started this journey in the first place and what the end goal was, and what will it take to get there 💯😊

Now she is starting to see the results of her hard work and her mindset has flipped 🏋🏼‍♂️ Rachel can’t wait to see how it will pay off in next 12 weeks ✅

Rachel can now wear the dress she has been waiting to show off 👗

Well done Rachel !!!😁🎉

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