Iamdefiance Fitness

Your only competition is the person standing in the mirror💯🔑 - #iamdefiancefitness #fitnessquote #fitspiration #workoutquote #positivethinking #strongnotskinny #workoutinspo #fitnessmotivation #hiitworkout #fitnessinspo #positivityquotes #fitnessforlife #successmindset #girlswholift #instagood #lifequote #fitspo #fitness #beastmode #health #successquotes #motivation #quote #fitquotes #gymquotes #bodybuilding #healthquote #qotd #gymbirmingham #birmingham

RESISTANCE BAND SMITH PRESS🔥⬇️: - My client is doing an Incline Bench Press on the Smith Machine, combining Olympic Weights and Resistance Bands👀⬇️ - Resistance bands provide something called linear variable resistance. This basically means that the level of resistance increases the further they are stretched. This forces you to recruit more "fast twitch" muscle fibres to perform the movement. These muscle fibres grow bigger and stronger than their "slow twitch" counterparts ...(Muscles are made up of FAST TWITCH and SLOW TWITCH muscles fibres*). So combining bands with free weights or machines can lead to significantly more strength and size gains than training with free weights alone.💪🏽👌🏽 - Tag your workout partner and give this one a try!🔥... Let me know how you got on in the comments... - For all: TRAINING INFO ☑️ 1-2-1 ENQUIRIES ☑️ WORKOUT PLANS ☑️ GENERAL GUIDANCE ☑️ Drop me a DM📩 and I will get back to you as soon as possible! - *** 30% OFF ALL PERSONAL TRAINING PACKAGES IN APRIL *** - #iamdefiancefitness #weighttraining #health #fitness #powertecfitness #strong #fitnessaddict #fitspo #workout #bodybuilding #train #training #healthy #instahealth #active #strength #freeweights #instagood #active #chesttraining #chestworkout #workoutinspo #getfit #resistanceband #resistancebandsworkout #chestgains #chestexercise #birminghampt #birminghamgym #gymbirmingham
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Direction determines destination!💯 - #iamdefiancefitness #fitnessquote #fitspiration #workoutquote #positivethinking #training #getfit #fitnessmotivation #hiitworkout #fitnessinspo #positivityquotes #fitnessforlife #successmindset #girlswholift #instagood #lifequote #fitspo #fitness #beastmode #health #successquotes #motivation #quote #fitquotes #gymquotes #bodybuilding #healthquote #qotd #gymbirmingham #birmingham

THE PLAYGROUND @ iAMDEFiANCE FiTNESS
https://www.instagram.com/iamdefiance.fit ness/

Consistency is what transforms average into excellence 💯👌🏽 - #iamdefiancefitness #fitnessquote #fitspiration #workoutquote #positivethinking #training #getfit #fitnessmotivation #hiitworkout #fitnessinspo #positivityquotes #fitnessforlife #successmindset #girlswholift #instagood #lifequote #fitspo #fitness #beastmode #health #successquotes #motivation #quote #fitquotes #gymquotes #bodybuilding #healthquote #qotd #gymbirmingham #birmingham

The best investment you can ever make is in your health... - Always go with the choice that scares you most, because that's the one that's going to help you grow...🔑 - For all:... TRAINING INFO ☑️ 1-2-1 ENQUIRIES ☑️ WORKOUT PLANS ☑️ GENERAL ADVICE ☑️ Drop me a DM📩 and I will get back to you as soon as possible! - #iamdefiancefitness #ptbirmingham #birminghampt #gymbirmingham #birminghamgym #birminghampersonaltrainer #personaltrainerbirmingham #personaltrainer #personaltraining #circuittraining #bootcamp #hiittraining #hiit #tabata #instahealth #instafitness #bodybuilding #ageisjustanumber #instagood #fitnessaddict #girlswholift #strongnotskinny #freeweights #weighttraining #grouptraining #cardio #weightloss #fitness #fatburn #birmingham @ Birmingham, United Kingdom
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Don't waste time waiting for motivation... Start and motivation will find you!🔑 - "iAMDEFiANCE CIRCUiTS" - EVERY MONDAY & THURSAY @ 6:00PM... - ** FIRST CLASS FREE ** - For all: 1-2-1 ENQUIRIES ☑️ TRAINING INFO ☑️ WORKOUT PLANS ☑️ GENERAL ADVICE ☑️ Drop me a DM📩 and I will get back to you as soon as possible! - #iamdefiancefitness #iamdefiancecircuits #circuits #functionaltraining #circuirttraining #grouptraining #fitnessclasses #girlswholift #health #fitness #fitnessaddict #fitspo #workout #gym #hiitworkout #healthy #instahealth #active #strong #instagood #functionalfitness #lifestyle #getfit #tabata #ptbirmingham #exercise #strongnotskinny #fatloss #birminghamgym #birmingham
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The biggest obstacles in our lives are the barriers our mind creates🔑🔓🚪💭 - #iamdefiancefitness #fitnessquote #fitspiration #workoutquote #positivethinking #training #getfit #fitnessmotivation #hiitworkout #fitnessinspo #positivityquotes #fitnessforlife #successmindset #girlswholift #instagood #lifequote #fitspo #fitness #beastmode #health #successquotes #motivation #quote #fitquotes #gymquotes #bodybuilding #healthquote #qotd #gymbirmingham #birmingham

⬇️Continuing to create fun and challenging ways to keep clients motivated and progressing. This can be a key factor in wether a client reaches/surpasses their goals or falls victim to the latest failed attempt at beginning an active and healthy lifestyle!⬇️ - 📍A "BAD PERSONAL TRAINER" can be like wasting time and money on nothing more than a cheap car salesman with an enticing action plan but a pocket full of magic beans... - 📍A "GOOD PERSONAL TRAINER" can be a well timed inv...estment in your own self and health. Someone who can teach but also adapt continually to ensure your progression is maintained. Being a powerful influence and having a positive impact on someone's life is and should be what every trainer does this for! - This is why I feel strongly that as a professional in this industry you should be obsessed with continually learning but also fearless in your creativity. All for the express purpose of providing your clients with quality, safe and most importantly captivating workouts as the weeks, months and years pass by! - For all: TRAINING INFO ☑️ 1-2-1 ENQUIRIES ☑️ WORKOUT PLANS ☑️ GENERAL ADVICE ☑️ Drop me a DM📩 and I will get back to you as soon as possible... - #iamdefiancefitness #personaltraining #circuits #circuirttraining #grouptraining #fitnessclasses #girlswholift #health #fitness #fitnessaddict #fitspo #workout #gym #hiitworkout #healthy #instahealth #active #strong #instagood #determination #lifestyle #getfit #cleaneating #eatclean #exercise #strongnotskinny #fatloss #birminghamgym #birmingham #halesowen
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There are hidden blessings in every struggle💭 - #iamdefiancefitness #fitnessquote #fitspiration #workoutquote #positivethinking #training #getfit #fitnessmotivation #hiitworkout #fitnessinspo #positivityquotes #fitnessforlife #successmindset #girlswholift #instagood #lifequote #fitspo #fitness #beastmode #health #successquotes #motivation #quote #fitquotes #gymquotes #bodybuilding #healthquote #qotd #gymbirmingham #birmingham

👀⬇️One of my favourite Glute building exercises.... ☝🏼BUT why choose this when looking to improve your BUTT?⬇️ - Glute bridges are not only for women looking for those much sought after "🍑 gains". Both men and women can benefit from performing this exercise! Wether enhancing aesthetics is your main objective or improving speed and power for your sport, training the gluteal muscles (and the entire postural chain) is a must! - 📌 3 reasons why you should incorporate the Glute B...ridge into your routine⬇️ - 1️⃣ Build Glute Mass☑️ This is arguably the best overall mass builder for the Glutes! When performed correctly and consistently it can yeld unrivaled results! Note🗒️ that lesser focus should be given to the weight lifted, you should instead focus on performing clean repetitive reps, building up a strong mind to muscle connection and pushing through that burn whilst thoroughly taxing the Glutes with each set! - 2️⃣ Combats effects of an inactive work life☑️ Many people work jobs that have them sitting for hours at a time. The more you sit, the weaker your glutes become and these muscles hold the 🔑 to your power and speed! This is not only a great exercise for developing the glutes and hamstrings, but is also great for improving hip mobility and strengthening your lower back, two things that any desk-bound worker can really benefit from!👌🏽 - 3️⃣ Can be performed anywhere☑️ No equipment is required so it can be performed anywhere and everywhere you are able to lie down on a flat surface.👌🏽 If weighted equipment is available the exercise can be made more difficult. Adding Mini Bands helps fire the abductors for maximum glute activation.🔥 - For all: TRAINING INFO ☑️ 1-2-1 ENQUIRIES ☑️ WORKOUT PLANS ☑️ GENERAL ADVICE ☑️ Drop me a DM📩 and I will get back to you as soon as possible! - #iamdefiancefitness #personaltraining #glutebridge #hipthrust #powertecfitness #girlswholift #strongnotskinny #womenwhotrain #bodybuilding #glutegains #gluteworkout #gluteday #fitness #fitnessaddict #fitspo #glutes #weighttraining #gym #healthy #instahealth #active #strong #gymmotivation #instagood #gluteexercise #lifestyle #workout #exercise #birminghamgym #birmingham
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Thoughts hold power! Thoughts carry energy! Your thoughts are the architect's of your destiny💭🔑💡 - #iamdefiancefitness #fitnessquote #fitspiration #workoutquote #gymmotivationalquote #training #getfit #fitnessmotivation #hiitworkout #fitnessinspo #traininginspo #fitnessforlife #strongnotskinny #girlswholift #instagood #workoutmotivation #fitspo #fitness #beastmode #health #gym #motivation #quote #fitquotes #gymquotes #bodybuilding #healthquote #qotd #gymbirmingham #birmingham

⬇️Modifying exercises for a purpose....⬇️ - 📍There are two main reasons you might modify a machine exercise: 👀⬇️ - Let start by saying all people are built differently and have different biomechanical capabilities. Weight machines whilst having adjustable seats and levers are on the most part made for a generic/general sized human being. This often means that some machines can feel "not quite feel right" or be somewhat "restrictive" to certain users.... - So in this case temporary modifications can be made 1️⃣ to make the exercises more comfortable and put the user in a more optimal position and therefore able to get the best out of the movement. This can include positioning the body outside of the recommended seated or standing position or griping somewhere other than the intended handles. - The second reason you might modify an exercise is 2️⃣ to hit a muscle or muscle group from a different angle. Also with the correct knowledge you could actually use a machine for a completely different purpose than it was designed. Aswel additions such as bands or chains can be added to tailor the resistance curve. Seat position or stance can often be changed/modified in or to target a specific area of the a muscle/muscle group. - Never be afraid to modify or try something different! Just as the machines are made for a purpose, the exercises we choose and how we perform them should also be for a purpose. You make the rules, you create the body you want! - For all: TRAINING INFO ☑️ 1-2-1 ENQUIRIES ☑️ WORKOUT PLANS ☑️ GENERAL ADVICE ☑️ Drop me a DM📩 and I will get back to you as soon as possible! - #iamdefiancefitness #weighttraining #health #fitness #fit #strong #fitnessaddict #fitspo #workout #powertecfitness #bodybuilding #workoutideas #training #healthy #instahealth #active #strength #gymmotivation #instagood #trainingtips #cablerows #lifestyle #getfit #backday #gains #backgains #exercise #backexercise #birminghamgym #birmingham
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If you continuously compete with others, you become bitter and unhappy, but if you continuously compete with yourself, you become better and unstoppable🔑📈 - #iamdefiancefitness #fitnessquote #fitspiration #instafit #fitfam #workoutinspo #getfit #fitnessmotivation #hiitworkout #fitnessinspo #circuittraining #bodybuilding #strongnotskinny #girlswholift #nopainnogain #workoutmotivation #fitspo #workoutquotes #beastmode #weighttraining #gym #motivation #quote #fitnessqotd #birmingham #fitness #successquotes #qotd #gymbirmingham #birmingham

Sometimes change is painful... Sometimes change is beautiful... But most of the time, it's both.💭🤙🏽🔑 - #iamdefiancefitness #fitnessquote #fitspiration #instafit #fitfam #workoutinspo #getfit #fitnessmotivation #hiitworkout #fitnessinspo #circuittraining #bodybuilding #strongnotskinny #girlswholift #bestquotes #workoutmotivation #fitspo #workoutquotes #instagood #weighttraining #gym #motivation #quote #fitnessqotd #quoteoftheday #fitness #successquotes #qotd #gymbirmingham #birmingham

⬇️👀 Resistance Band Sprints⬇️ - When performing sprints, especially in a closed area, deceleration or slowing down before the end is often a necessary measure🤕, but as the band's provide variable resistance it forces the runner to continue to accelerate through each step! This is beneficial to training as it requires your body to recruit more muscle fibres during each individual sprint and work at a much higher capacity! - When performed regularly as part of a workout regime ...these types of exercises can help develop power and explosiveness💥. They can also serve as a fun and challenging way to shake up an otherwise basic exercise!👌🏽 - For all: TRAINING ADVICE ☑️ 1-2-1 ENQUIRIES ☑️ WORKOUT PLANS ☑️ GENERAL GUIDANCE ☑️ Drop me a DM📩 and I will get back to you as soon as possible! - #iamdefiancefitness #strengthandconditioning #strong #bootcamp #hiitworkout #hiit #hiittraining #hiitcardio #bodybuilding #fitforlife #tabata #instafitness #fitnessmotivation #instagood #fitnessaddict #ptbirmingham #circuitclass #freeweights #weighttraining #functionalfitness #functionaltraining #health #grouptraining #cardio #sprints #fitness #fitnesslife #power #gymbirmingham #birmingham
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⬇️👀ACETYL L-CARNITINE BENEFITS⬇️ - 1️⃣. 100% SAFE ☑️ Acetyl-L-Carnitine or ALCAR for short is an amino acid. It is naturally produced in your body to generate energy. We also get it from meat protein sources, especially red meats. Supplementing ensures that you can receive all of the positive health benefits associated with it! -... 2️⃣. HELPS BURN FAT! ☑️ ALCAR shuttles fuel, in the form of fatty acids, to your muscle mitochondria. This increases your energy production and endurance. ALCAR promotes your metabolism to burn stored fat instead of alternative fuel sources during exercise. - ** A detailed write up on Mitochondria, ATP and the role of ALCAR in energy production to come in future posts. 👀 - 3️⃣. PROVEN TO AID COGNITIVE FUNCTION ☑️ ALCAR is a form of L-Carnitine, with the added benefit of being able to pass your blood-brain barrier. This allows it access to brain mitochondria. Due to benefits such as improving cognitive function, enhancing mood, improving memory and increasing mental focus, it is now used as a nootropic or "smart drug". It has also been proven to reverse the effects of dementia in many documented cases! - 4️⃣. IMPROVES PERFORMANCE ☑️ Due to its actions on fat metabolism, supplementing with ALCAR can ensure your body has a steady flow of energy during workouts. Added energy can fuel more intense bouts of exercise, which can yelding accelerated results. - 5️⃣. LOWERS INFLAMMATION ☑️ Acetyl-L-carnitine decreases inflammation. It does this by increasing glutathione, which is your body’s main antioxidant. ALCAR also decreases damage to brain cells after alcohol consumption (handy for all you who follow a "balanced lifestyle").😉 - For all: TRAINING INFO ☑️ 1-2-1 ENQUIRIES ☑️ WORKOUT PLANS ☑️ GENERAL GUIDANCE ☑️ Drop me a DM📩 and I will get back to you as soon as possible! - #iamdefiancefitness #supplements #supplementadvice #health #fitness #acetyllcarnitine #nootropics #smartdrug #nootropics #dementia #hiit #fitnessaddict #fitspo #workout #cardio #gym #bodybuilding #healthy #instahealth #active #strong #instagood #lifestyle #strongnotskinny #eatclean #exercise #weightloss #fatloss #birminghamgym #birmingham
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At first they will ask you why you're doing it... But later they will ask you how you did it!🏋🏽‍♂️🏃🏽‍♂️ - iAMDEFiANCE CIRCUiTS - 📍MONDAY & THURSDAY @ 6:00PM... - ** FREE FIRST CLASS ** - #iamdefiancefitness #circuittraining #bootcamp #hiitworkout #hiit #hiittraining #hiitcardio #bodybuilding #fitforlife #tabata #instafitness #fitnessmotivation #instagood #fitnessaddict #girlswholift #strongnotskinny #fit #circuitclass #freeweights #weighttraining #healthfocused #healthytraining #grouptraining #cardio #weightloss #fitness #fitnesslife #burnfatfast #gymbirmingham #birmingham
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Why waste time waiting for "the right time"? Time doesn't wait for you!⏳ - #iamdefiancefitness #fitnessquote #fitspiration #instafit #fitfam #workoutinspo #getfit #fitnessmotivation #hiitworkout #fitnessinspo #circuittraining #bodybuilding #strongnotskinny #girlswholift #nopainnogain #workoutmotivation #fitspo #workoutquotes #beastmode #weighttraining #gym #motivation #quote #fitnessqotd #birmingham #fitness #successquotes #qotd #gymbirmingham #birmingham

Well I’m 4 weeks in to joining iAMDEFiANCE FiTNESS and I can honestly say I’m loving it... it’s different to any other workouts I’ve done before. It’s really hard work but you just have to push through it and believe in yourself, if I can do it anyone can !

The man behind iAMDEFiANCE is no ordinary human being. His passion and energy becomes yours.......my half marathon story and attitude to health fitness would have been a completely different one had I not met Daniel Brown a year and half a go.



Check his place out; or don't, and still carry those if buts and maybes around with you ;-)

The circuits will definitely push your fitness to the next level. I always leave dripping of sweat would recommend to anyone trying to get into shape, I go to the gym a few times a week but never manage to push myself as hard as I do when I am in the group sessions. Bring on the next one !

If you’re just dipping your toe into fitness or you’re serious about your exercise this is the place to be.

The knowledge and energy that goes into classes and training and what you get out of it will be impossible to find anywhere else and the dedication and vision from Daniel make it a true hidden gem.

You WILL see results!!!!!!!

IAMDEFIANCE has brilliant facilities and fantastic classes if you need support and motivation to help you get to your goals then this is the gym for you .I've been having Daniel as my personal trainer now for 12mths and his made a big difference in my health fitness and shape.

Great training

Great Facilities and a fantastic Circuits Class.

Best circuit training around hands down, no matter how fit u are u will be pushed and u will be challenged