Marianna Pt Online Health & Well-Being

🏋🏻‍♀️Benefits of lifting heavy and why it's great for your Body and your Mental Health 🏋🏻‍♂️
I post alot of quick workouts for those who are short on time, have limited access to equipment or those who simply don't want to go to a gym and they often consist of body weighted exercises using light/medium weights and the benefits are great. Sometimes however, getting out your comfort zone and lifting a little heavier can have further positive benefits.
💆🏻‍♀️Mental Health - So ho...w can picking up a heavy barbell help to improve your mental state of mind? The feeling of satisfaction you get when you finally get that first Pull Up, add an extra 10kg to the Squat Bar or get your personal best with a Deadlift is a feeling like no other. Lifting heavier weights than usual will cause your endorphins to explode leaving you with a natural high and feeling amazing! Becoming stronger PHYSICALLY helps you to become stronger MENTALLY. I don't hide the fact I suffer with mental health issues and by having the drive and focus to become physically stronger, it's certainly improved my mental health and it's the reason I can go into work early bouncing about because I'm naturally in a great mood! It does wonders for self esteem and body confidence as many of my clients have experienced and are now reaping the benefits.
🏃🏻‍♀️Physical Health - The benefits of lifting weights to your physical health are endless:
✅Improved muscle tone which will help sculpt your physique helping you to feel so much more confident ✅By increasing muscle mass this actually increases the metabolic rate meaning you burn more calories whilst resting (burn more calories whilst you sleep!) ✅Improved way of life - people suffering with Arthritis, Osteoporosis, high blood pressure and other conditions benefit greatly from resistance training - This is of course is within reason, don't go telling your 85 year old Grandma who's just been diagnosed with Osteoporosis to start lifting anything and everything! ✅Improved posture which helps reduce further complications and conditions the older you get.
Of course everyone has a unique body and we all respond differently to different ways of training. There is no one size fits all so go get out your comfort zone, step over your safety line and you'll be so glad you did 🙏🏻
See More

🔥 Wednesday 24th Bootcamp 🔥
Another week, another Bootcamp with new challenges and new exercises!
Here's a sneaky peak of a few things going down next week.........I'm doing a rope climb challenge at the end of next week, quickest male and quickest female to reach the top get the next bootcamp session FREE 💪🏻👊🏻

Once again guys, same time, same place but different challenges! 👊🏻
Always something different each week to keep you on your toes, keep your body guessing and most importantly pushing you to your maximum potential 💪🏻
Last week saw some new fresh faces and I want you back guys 🤗
... 🌟🌟 Come join an amazing bunch of people to help motivate each other to get fitter, stronger and lead a much more positive lifestyle 🌟🌟
🔹 Get Stronger 🔹 Get Fitter 🔹 Become Leaner 🔹 Group training session with a group like minded people all looking for some motivation 💪🏻
See More

Just swinging into the weekend.... 🐒
Tips for this weekend:
💡Enjoy a treat but in moderation: choose a few slices of pizza with a healthy side rather than a 14 inch that makes you feel sick!
... 💡Try something your not good at but that you CAN get better at! This exercise in this video is most certainly not my strong point but I keep on going at it till I get better (many bruises have been gained)
💡A long brisk walk with the kids, dog or partner (or all 3) means time spent together plus you keep active and burn calories too!
💡Get excited about the goals you can set for next week: small achievable goals will make you excited and keep you motivated! 3 Pull Ups instead of 2, 5.5km run instead of just 5km, switch up full fat cheese on your pasta to 30% Less Fat, go for an apple over a bag of crisps. It's the small things that make a BIG difference 👊🏻
See More

1 more day to book on guys 💪🏻
New challenges tomorrow, all suitable for beginners and advanced, get fit, get strong, feel epic 👊🏻

☠️ Death by Barbell ☠️
5 rounds of:
12 Deadlifts... 9 Hang Cleans 6 Push Press
I use 30kg but I've done this several times so choose anywhere from 15kg+ depending on your fitness level and strength. This is a forearm burner but the idea is to try your hardest NOT TO DROP THE BAR!
I can 100% say I definitely DID drop the bar 😂 my arms were on fire but this is how we progress🔥Failure is key to progression 💪🏻🔑
Give it ago, it's quick, simple and very effective on working your upper body with minimal time and equipment needed!
See More

Ever wondered what's involved during a PT Session? 🤔🏋️‍♀️
Of course there's an element of structure and planning but I'm not one to walk round with a clipboard with every detail planned out purely for the reason that you can never plan exactly how a session will go, every client of mine is so different and requires a different level of structure and intensity. I'll have a rough idea in mind but 9 times out of 10, I'll need to make some changes based on the client's needs.
On...e thing I do guarantee is there will be a certain amount of laughter, good banter, possible swear words involved (generally I'm one being sworn at 😂) and no session is the same!
Variety is KEY to success, variety prevents boredom and variety will keep your body guessing and ensure that you genuinely enjoy exercising 🤗💪🏻
I use a variety of different training methods, strength training, plyometric training, functional movements and body weight training to ensure maximum results are achieved 👊🏻
See More

Once again guys, same time, same place but different challenges! 👊🏻
Always something different each week to keep you on your toes, keep your body guessing and most importantly pushing you to your maximum potential 💪🏻
Last week saw some new fresh faces and I want you back guys 🤗
... 🌟🌟 Come join an amazing bunch of people to help motivate each other to get fitter, stronger and lead a much more positive lifestyle 🌟🌟
🔹 Get Stronger 🔹 Get Fitter 🔹 Become Leaner 🔹 Group training session with a group like minded people all looking for some motivation 💪🏻
See More

Bootcamp Tug of War going down 💪🏻💪🏻😂😂😂
Amazing job tonight guys you all did so good on the Obstacle Course Special!

Last chance to book on!
Tonight is gonna be a right treat for you, cannot wait to see everyone 💪🏻💪🏻💪🏻

🔥Today's WOD 500 REP Challenge (workout of the day)
For time (quick as you can)
Complete 5 rounds of the following:
... ☠️ 20 Box Jump Overs ☠️ 20 Single Arm High Pulls (10 each arm) ☠️ 20 Overhead Squats or Squats holding a bar ☠️ 20 Push Ups on toes or knees ☠️ 20 Jumping Lunges (any knee problems do this without the jump)
👊🏻 Full body workout 👊🏻 Maximum calories burnt 👊🏻 Designed for you to push YOUR body 👊🏻 Builds strength, stamina and you'll feel epic 💪🏻
100 reps per round, 500 reps in total
See More

Nothing or no one can take away the sense of euphoria when achieving great things.....
My advice to anyone whether your just starting your fitness journey or your unsure of what direction to go in is to surround yourself with people who boost you up, not those who criticise or judge you. I'm not and I'll never be one of those glam fitness models, I can't pose to save my life and walking around in a sparkly bikini ain't my thing. I'm happiest covered in sheep shit and mud with like minded people around me, but this is what makes me happy, constantly pushing myself to become fitter, stronger and healthier so that I can be a great role model... #euphoria #personaltrainer #ocr #xrunner #spartan #ocrtraining #womenempowernment #thegreatest #fitnessjourney #mentalhealth #fitnessfreaks #strongwomen #youvsyou

Same beautiful face but a much healthier happier one on the right 🤩
You don't meet many young girls this age who work as hard as this girl does 👊🏻

☠️ Next week I'm putting a spin on the Traditional Bootcamp style routine by mixing it up and making you guys undergo an obstacle course 🏃‍♀️ It's going to be a challenge but it'll be tailored to the individual so that whatever your fitness levels, you'll be able to push yourself to YOUR limits and no else's 🔥👊🏻
🌟🌟 Come join an amazing bunch of people to help motivate each other to get fitter, stronger and lead a much more positive lifestyle 🌟🌟
🔹 Get Stronger... 🔹 Get Fitter 🔹 Become Leaner 🔹 Group training session with a group like minded people all looking for some motivation 💪🏻
See More

🌟🌟 Come join an amazing bunch of people to help motivate each other to get fitter, stronger and lead a much more positive lifestyle 🌟🌟
🔹Includes a mixture of strength, core and full body conditioning exercises to get you into the best shape possible!
🔹Suitable for beginners and advanced fitness fanatics 👊🏻
... 🔹 Get Stronger 🔹 Get Fitter 🔹 Become Leaner 🔹 Group training session with a group like minded people all looking for some motivation 💪🏻
Be part of something great, meet new people, push yourself and change your body for the better!
See More

🔥Full Body Conditiong workout
🔥Targets EVERY muscle in the body
🔥Strengthens your Legs, tightens your upper body, increases fitness levels, improves core strength and you'll leave feeling weirdly epic (this is due to excessive sweating but an amazing sense of achievement 😂)
... I've purposely kept the last part of my Burpees at the end of this video...... Those who train hard look like s**t and I certainly did after this 😂
3 rounds for time:
50 Burpees 40 Dumbbell Snatches 30 Overhead Squats 20 Kettlebell Swings 10 Press ups x3 minimal rest!
🔹Burpees - Target core, upper and lower body while working on your overall fitness. Genuinely one of the most beneficial body weighted exercises you can do. Take the option of not going all the way down to the floor and walking your legs in and out rather than jumping if you need too
🔹Dumbbell Snatches - Fantastic exercise for Shoulders, Triceps and Core
🔹Overhead Squats - Legs, Glutes, Lower back and Core are targeted here. Good Core strength is needed to do this correctly (I'm still working on these) opt for normal Squats if you cannot do these safely
🔹Kettlebell Swings - The ultimate full body movement! Ensure you don't round your back, chest up, shoulders back and use a weight where you can challenge yourself but also perform the movement correctly
🔹Press Ups - Go back to basics: it works! Great upper body and core exercise, keep your bum in line with your back and go to your knees if you cannot do this on your toes
Enjoy 😉
See More

What a beautiful sweaty bunch of people 😍😂💖
Amazing session tonight, you guys did fantastic, can't wait for next week 💪🏻💪🏻💪🏻

Hey Bootcampers!
Quick late night message from me (please ignore the hair it's been a long day 😂) can't wait to see everyone there at Bootcamp tomorrow, different exercises and a bit of a change up from last week!
7pm Frontline Fitness, FAB bunch of people so whether your just starting out or you've exercising a while, give it a go and join a great team of like minded guys and gals all looking to get fitter, stronger and feel more confident 💪🏻