Lean Bodies Personal Training Edinburgh

It’s a new week so have fun!

Growth phase comparisons don’t get enough air time on Instagram, it’s all abs, arses and air brushing.
That’s not real life.
This is 3 years between photos. Growing actual muscle tissue takes time so be patient, consistent and dedicated. It’s a lifestyle 🙌🏻🙂

Lower back feeling tight? It could well be tight glutes
*@talia_r_s putting on a brave face
... Try this movement above to release the tension which can occur if you don’t stay on-top of your hip mobility and or are seated for long periods over the week just to name a few causes.
For this move, use a solid ball to roll out the glute muscles. A small ball is more targeted than a foam roller—it releases tension in targeted areas.
Take the ball down to the ground, and sit on it with your right cheek—not directly, but a little off to the side. Take your right leg, cross it over your left knee, and make small circular motions. Go counter-clockwise and then clockwise. Repeat for the other side.
It’s nippy but will do the job.
Enjoy 👌🏻
#glutes #fitness #gym #workout #bodybuilding #fit #fitfam #squats #fitnessmotivation #legday #motivation #fitspo #girlswholift #abs #legs #muscle #gains #quads #gymlife #fitnessmodel #booty #training #instafit #gymmotivation #strong #health #hamstrings #exercise #gymshark
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The proof is in the pudding. With structure and guidance this man has achieved something special... and it’s not over yet 💫
#onlinecoaching #fitness #personaltrainer #gym #bodybuilding #nutrition #workout #onlinecoach #weightloss #coaching #training #abs #weightlossjourney #coach #fit #fitfam #transformation #onlinetraining #bodytransformation #motivation #fitnessmotivation #fatloss #physique #healthylifestyle #personaltraining #diet #onlinepersonaltrainer #fitnesscoach #muscle

Another memory popping up showing smaller,leaner times in a shot with @sugar.pump That’s a smug boy right there 😆
#bodybuilding #fitness #gym #workout #motivation #fit #fitnessmotivation #muscle #fitfam #training #gymlife #bodybuilder #fitnessmodel #health #fitspo #gymmotivation #lifestyle #instafit #gains #powerlifting #abs #strong #personaltrainer #fitnessaddict #shredded #crossfit #physique #body #diet

@aj_vanjones Amanda, 10 weeks till the next one, let’s see what we can do ☝️
#bikinicompetitor #bodybuilding #fitness #gym #bikini #girlswholift #fitfam #fitnessmodel #instafit #fitnessaddict #motivation #npc #shredded #fitspiration #training #fitnessmotivation #eatclean #npcbikini #cardio #ifbb #workout #fit #fitspo #girlswithmuscles #aesthetics #crossfit #powerlifting #beastmode #ripped #pca

Avoid the failure of trying to achieve two goals that require opposite daily investments; Grow: energy surplus Fat Loss: energy deficit
Pick 1 goal of either;... Growing ✅ Getting lean ✅
Once SIGNIFICANT progress has been made in one of these areas, look to change the game plan and excel at the other.
Only then will you see the transformation you had in your mind 😬☝️
#onlinecoaching #fitness #personaltrainer #gym #bodybuilding #nutrition #workout #onlinecoach #weightloss #coaching #training #abs #weightlossjourney #coach #fit #fitfam #transformation #onlinetraining #bodytransformation #motivation #fitnessmotivation #fatloss #physique #healthylifestyle #personaltraining #diet #onlinepersonaltrainer #fitnesscoach #muscle
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Do glutes forget how to fire? 🔥
In short, NO. Unless you had a nerve injury. If they didn’t fire (contract), you’d struggle to walk or even stand upright.
... Normally when clients come to me with this notion they picked up from the internet wizards, it can be traced back to sitting for prolonged periods whereby the hips stiffen up, mobility is lost overtime.
So it isn’t the glutes aren’t firing because they ‘forgot,’ its down to the glutes only contracting through a limited range of movement.
Note: glute recruitment can depend on body position during movements you perform. Eg a lunge - if you perform the movement with more knee flexion, the quad takes the brunt of the load. More hip hinge, less knee flexion, hey presto! The glutes are recruited more.
#glutes #fitness #gym #workout #bodybuilding #fit #fitfam #squats #fitnessmotivation #legday #motivation #fitspo #girlswholift #abs #legs #muscle #gains #quads #gymlife #fitnessmodel #booty #training #instafit #gymmotivation #strong #health #hamstrings #exercise #gymshark
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Find it difficult to feel your back (lats) contract? Try this :)

Nothing overly new, just adding rep by rep, weight by weight TRYING to keep form and execution tight as possible.
Spent 20 mins on mobility before legs today and feels SOOO much better
Enjoy the rest of your weekend folks
... #edinburgh #squats #hacksquats #coaching #personaltrainer #whitburn #bathgate #bodybuilding #mobility #healthylifestyle
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Training BACK
Tip #1: Initiate Pulls with your Lats, NOT your Biceps
That means ZERO elbow flexion until you literally cannot contract your lats any further.
... Tip #2: Tuck Your Scapulas Into Your Back Pockets
For example, using the cue left scap/elbow into right back pocket. This simple action introduces both scapular retraction AND depression, which amplifies the tension created by the shoulder extension and adduction components of all pulling movements.
Tip #3: Establish and keep tension in the target areas
If form breaks early you’ve gone too heavy. Leave the ego at the door and fix form first
#bodybuilding #fitness #gym #workout #motivation #fit #fitnessmotivation #muscle #fitfam #training #gymlife #fitnessmodel #health #fitspo #healthy #lifestyle #strong #instagood #abs #bodybuilder #diet #cardio #body #exercise #gains @ Edinburgh, United Kingdom
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HINGE VS SQUAT
The major difference is the joint which plays the primary role in the execution of each pattern.
In squat there is a greater emphasis on the knee joint, whereas in the hinge pattern, there is a greater emphasis on the hip joint.
... Simply put:
The Squat = Knee Dominant The Hip Hinge = Hip Dominant
What this ends up looking like, is that in the squatting pattern, the hips will most likely be below the knees and there will be a forward shin angle, meaning the knees will shift forward over the toes.
In the hinging pattern, you maintain a neutral spine and bend at your hips. Your hips will remain above your knees. There will be little to no forward shin angle.
When you have a good hip hinge you can produce more power with your legs and put less strain on your lower back.
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Online Coaching Client Angie’s Journey So Far
A perfect example of creating nutrition and training plans that fit into ones work, family and social life. If you can make this happen, adhering to structure becomes a second nature.
No extremes. Just realistic changes that get results 👌🏻

Dating is online, working is online, shopping is online – and why should personal training be any different? With the average work day getting longer, time spent out of the office increasingly precious, not being able to book in preferred slot times with your trainer, it’s no surprise that more and more people are turning to online coaching to compliment their existing busy lifestyle.
All plans are built for YOU. Your nutrition and training plan tailored to you based on the ...information in your initial evaluation form and our on going conversations - your goals, habits, commitments, likes, dislikes. The best nutrition & training plan for you is the one you can stick to consistently.
Nutrition By the time you have finished coaching, you’ll understand exactly what has caused you to make progress & why you weren’t seeing the results you wanted previously, so you never make the same mistakes again.
Training You should enjoy going to the gym with a program that’s designed just for you. If you enjoy it, you’ll work harder. If you work harder, you’ll get better results. My knowledge combined with your preference means you’ll receive the most optimal training programme for you. Cookie cutter programs set you up to fail. Your programme is tailored to your training age, your exercise preferences and even your gym layout. Your training programme will be structured to focus on evolving progression so you stay engaged and excited every time you step foot in the gym. Keep it fun!
Lifestyle Incorporating your lifestyle is a huge element of success. I’ll help you factor in social situations, family events and stressful times. These are often times when you can go off track. However, by educating & empowering you, I can show you how to work around these situations so that you never “cheat” on your diet again.
This is YOUR plan.
WhatsApp & email support Weekly check-ins & coach feedback Two 30-min phone calls a month Nutrition & Macronutrient plan Supplement plan Tailored on-going training programmes Video and technique assessment
direct message or email callan@leanbodies.co.uk
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Always great when a relaxed shot is startling to show the detail you need when stepping on stage. @aj_vanjones Until then, we keep chipping away 🔨
#back #traps #bikini #ukdfba #2bros #Fitspo #Fitfam #GirlsWhoLift #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining

Always great when a relaxed shot is startling to show the detail you need when stepping on stage. @aj_vanjones Until then, we keep chipping away 🔨
#back #traps #bikini #ukdfba #2bros #Fitspo #Fitfam #GirlsWhoLift #GymLife

Hamstrings 101
Your hamstrings extend your hip and bend/ flex your knee
So let’s see how this carries over onto the hamstring curl for ensuring maximal hamstring muscle recruitment and stimulation

Hamstring Curl 101
Your hamstrings extend your hip and bend/ flex your knee.
So let’s see how that looks when using the go to hamstring curl ...
... #hamstringcurl #onlinecoaching #edinburgh #exercisetips #Fitspo #Fitfam #GirlsWhoLift #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #Fitnessfriday #Flexfriday #Sundayrunday #Instarunners #Gym #Movenourishbelieve #Squats
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DIG IN!
When you click with someone, anything seems possible!
When health and fitness is concerned, how do you pick the RIGHT COACH? There’s loads!...
... Ok so... It really depends. You have to figure out what qualities you place a high emphasis on.
Some qualities to think about:
Philosophy: there are many ways to skin a cat. Find a coach that you see eye to eye with - you should gel with their way of thinking and understand their analogies.
Education: There is a wide range of education in the coaching field from not even having a certification, all the way up to PhDs and everything in between. Personally education doesn't necessarily have to be formal. There are very intelligent people without any fitness education. They learnt from the field...
Experience: With coaching, experience is extremely important. Not only do you want a coach who has been there and done that but one who also has worked with clients similar to yourself.
Once you click, anything’s possible!
#fitness #gym #fit #workout #fitfam #health #bodybuilding #fitspo #muscle #strength #fitlife #healthyliving #gymrat #gymtime #gymflow #cleanfood #fitfamily #bodybuildingmotivation #workoutmotivation #bodygoals #workouts #gymselfie #bodytransformation
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I've made more progress with Callan over the last two years than the previous 42 put together! Genuine PERSONAL training, with diets and plans made for your individual goals. But also, and importantly, fun, friendly and personable. I actually look forward to legs day now!

Have been recieving personal training and online coaching for several months now , Callan is so knowledgeable and passionate in regards to training and pushes me harder in training than I could ever before . Managed to build a load more muscle in areas I've struggled with . He's always there with support and banter to help through all aspects of diet and exercise .

Callan is fantastic, I’ve had a few PTs in my time and Callan is far the best as he knows the ins and outs of nutrition, building muscle, weight loss. I contacted Callan as I needed help with building muscle. He corrected me in my form, taught me new exercises and I’ve noticed a big difference in my development. Needing a PT Callan is your man! �

Callan has been taking me through my journey from flab to fab. He's a dedicated motivating PT who cares about you. He has taught me so much and given me inspiration to push through those hangry sessions. Top man! �

Callan has been amazing. Supportive, encouraging and focussed on helping me stay on track.



A hugely positive result on my lifestyle.



Cheers fella!

I've made more progress with Callan over the last two years than the previous 42 put together! Genuine PERSONAL training, with diets and plans made for your individual goals. But also, and importantly, fun, friendly and personable. I actually look forward to legs day now!

Have been recieving personal training and online coaching for several months now , Callan is so knowledgeable and passionate in regards to training and pushes me harder in training than I could ever before . Managed to build a load more muscle in areas I've struggled with . He's always there with support and banter to help through all aspects of diet and exercise .

Callan is fantastic, I’ve had a few PTs in my time and Callan is far the best as he knows the ins and outs of nutrition, building muscle, weight loss. I contacted Callan as I needed help with building muscle. He corrected me in my form, taught me new exercises and I’ve noticed a big difference in my development. Needing a PT Callan is your man! �

Callan has been taking me through my journey from flab to fab. He's a dedicated motivating PT who cares about you. He has taught me so much and given me inspiration to push through those hangry sessions. Top man! �

Callan has been amazing. Supportive, encouraging and focussed on helping me stay on track.



A hugely positive result on my lifestyle.



Cheers fella!