Dwayne The Rock Johnson is today's #MyGymspiration

Dedicated to eating clean and training hard he definitely deserves a shout out for his discipline. Dwayne has won the WWF Heavyweight title six times and the WWF Tag Team championships five times. Dwayne is just as much an athlete as he is an actor, this means when he hits the gym he takes it very seriously.

The Dwayne Johnson's workout is continually evolving as he regularly tweaks it and tries new things. Typically, though, he likes to hit core muscle groups once a week and smaller muscles (biceps, triceps and calves) twice. For each set he starts with moderately high reps, about 15, and does less reps as he progresses to heavier weight. He performs a drop set on the last set of nearly every exercise. Rest periods are short (30-60 seconds) to preserve his conditioning.

MyGymspiration 8 Min Challenge. Do You Dare???

MyGymspiration 

8 Min CHALLENGE

1 min Jumping Jacks

1 min High Knees

1 min Jump Squats

1 min Burpees

1 min Wall Sit

1 min Lunges

1 min Plank

1 min Push ups

Repeat if you can ;)

Let us know how you get on!

MyGymspiration strongly recommends that you consult your doctor before changing your diet, starting an exercise program, ok taking any supplements of any kind. 

Katie Ellis And Her First Experience Of Miami Pro Universe Bikini Model

@MyGymspiration Hi Katie, so please introduce yourself by briefly telling us who you are and what you do ;)

@KatieLEllis82 I'm 31 and live in Hertfordshire. For my day job I work as a procurement analyst, and also a part time masseuse. I have a passion for healthy living and spend all my evenings in the gym training to improve my physique and fitness levels. I am currently 5ft 6 and my weight is 54.2 Kilos.

@MyGymspiration We heard you was in a competition recently, which one was it  that you competed in and how did it go? 

@KatieLEllis82 Yes I recently competed in Miami Pro Universe as a Bikini Model in November. The competition went really well and I was pleased with how I looked and performed for my first competition, unfortunately I did not place however I received some very positive feedback from the judges.

@MyGymspiration How long did it take you to prepare for the competition?
@KatieLEllis82 I started the building Phase of my training in April, I was previously a long distance runner so I needed to build quite a bit of muscle to change my physique.

@MyGymspiration What was your main diet in preparation?
@KatieLEllis82 Very high protein so lots of chicken, fish and eggs along with healthy fats, almonds and walnuts.

@MyGymspiration How many times did you train a day?
@KatieLEllis82 I trained once a day six times a week. Each session was 1 to 1 and a half hours working different muscle splits on different days. I also did High-Intensity Interval Training (HIIT) and fat burning cardio.

@MyGymspiration What was the craziest thing you had to do for the competition? 

@KatieLEllis82 For me I would say the water loading this happens in peak week I was drinking up to seven litres of water a day to hydrate by body ready for water depletion that happens 48 hours before the competition. I was in constant need of the toilet and my sleep was very disturbed.

@MyGymspiration Did you have any rest days?

@KatieLEllis82 I had one rest day a week but some weeks I did train 7 days, although it upset my trainer. I also tried to get a least 7 hours sleep a night as recovery is important. During the last 8 weeks you go through what’s Called the cutting phase where your carbs decrease and your portion sizes decrease, my sleep was affected as I was hungry. I ate Six meals a day every three hours. If I trained late in the eve sometimes It would push my last meal to after midnight so I would set an alarm to get up and eat. The Supplements I had were CLA, BCCA, Optimum Nutrition Protein and Casein.

@MyGymspiration Did you learn anything from doing the competition? 

@KatieLEllis82 One of the main things I learnt is that you need to believe in yourself ;)

@MyGymspiration Is there anything you would have done differently? 

@KatieLEllis82 Yes defiantly! During the building phase I didn’t eat enough carbohydrates, it’s really important in order to build. I was worried about gaining weight but if you eat the correct carbs and have a balanced diet you will not gain weight. So next time I will eat more!

@MyGymspiration Who was your biggest support through the competition?
@KatieLEllis82 This is a easy one my coach Jon Sessions, he was there for me all the time from my training to my nutrition and being understanding as I got tired and emotional during the cutting phase. He always managed to push me during training but keep me smiling at the same time so I enjoyed it. I heavily relied on him and would not of made it on to the stage without the confidence he filled me with.

@MyGymspiration Would you do it again?
@KatieLEllis82 Yes definitely! I already have things lined up for 2014!

@MyGymspiration What advice would you give anyone who was thinking of taking part?
@KatieLEllis82 You need a good trainer and nutritionist. All meals need to be prepared everyday to avoid slip ups. I would also recommend a stage coach to teach you how to perform on stage. This was really useful to me and I would say a must.

@MyGymspiration Do you think you will keep up the strict routine or are you going to take it easy now the competition is over?
@KatieLEllis82 I was in the gym the day after the competition to carry on training as normal. I did give myself a refuel week after the competition where I indulged in all the things that I had missed, but I am back to clean eating and working on improving my body ready to compete in 2014

@MyGymspiration What are you Maxing on Dead lift?
@KatieLEllis82 60 kilos

@MyGymspiration What are you maxing on Squat?
@KatieLEllis82 60 kilos but I mainly use leg press

@MyGymspiration .Just for fun…. What’s your fav pizza topping?
@KatieLEllis82 Pizza when I have this it’s such a treat spicy beef!!

@MyGymspiration how many pairs of trainers do you own? 

@KatieLEllis82 My weakness 11 Pairs 

@MyGymspiration What star sign are you? 

@KatieLEllis82 Scorpio 

@MyGymspiration What music do you like to listen to when you train? 

@KatieLEllis82 R&B Mainly but when Im running Old School Garage 

Dead Lift Challenge Complete By @SoniaYasminAli

DEAD LIFT CHALLENGE COMPLETE!

So before I started training at the only place to be @gymboxofficial with my amazing personal trainer @byrnerichieb I set myself the goal of dead lifting over my body weight! Today I completed just that for 8 Reps. My weight is currently 55kg and today I lifted 60kg. I cannot believe what I have achieved. I didn't even know what a dead lift was before I met Richie and now with regular training and focus I have completed my first goal set. I have lots more challenges set up and will keep you updated on my progress on 

www.MyGymspiration.com

Please follow @MyGymspiration and set yourself a challenge today. Let us know what your goal is and when you complete it. 

-Do something today that your future self will thank you for 💪😝😉

Website live from today- www.MyGymspiration.com

Website live from today- www.MyGymspiration.com

I Just Get Things D O N E!

I just get things done.. instead of talking about getting them done. 

It can be very hard to drag yourself out of bed on those cold winter mornings to workout but we assure you it will all be worth while and you will feel a whole lot better for having done so. 

Perhaps if your still having trouble try these few tips:

1⃣ Get a Gym Buddy - a gym buddy not only makes your workout more fun but also keeps you motivated. 

2⃣ Set a Challenge - Challenging yourself to do something you never thought you could do is a great way to keep focused. You will also feel powerful once you've accomplished your goal and achieved that success. Remember to set yourself an achievable goal and maybe speak to a personal trainer if you are having trouble deciding what it could be. 

3⃣ Try Something New - 

There are some amazing gyms and classes out there perhaps you've just never tried the right one. 

Bikram Hot Yoga Benefits

Picture credit to: http://lovinglifebodymindsoul.wordpress.com/tag/26-yoga-poses/

Bikram yoga was developed by Bikram Choudhury in the 70s and is a type of yoga that is performed in a room heated to 105 degrees and includes a series of 26 yoga postures. This type of yoga is typically performed for 90 minutes although some places do express classes that are also very good. There are many benefits of performing bikram yoga and here are a few of those reasons why we should get posing and very sweaty.

- Detoxifies the body and removes harmful toxins. Bikram yoga causes profuse sweating which converts the toxins in to water soluble products. This ensures the easy removal of the toxins in the form of sweat.

- The heat increases the metabolism and speeds up the breakdown of glucose and fatty acids. It also helps to increase the heart rate and burn calories effectively thereby promoting weight loss.

- The heat helps to loosen up the muscles producing less strain on them. This reduces the chances of injury.

- Stretching your muscles in heated conditions encourages the effective flow of blood to different parts of the body, hence increasing the blood circulation and improving the functioning of the circulatory system. Improved blood circulation helps to increase the supply of oxygen and nutrients to the several parts of the body.

- Improves the functioning of the lymphatic system that is responsible for flushing out the toxins from the body.

- Helps to reshape your body by the lengthening, strengthening and toning of the muscles which also helps to reduce the risk of sport-related injuries.

- Strengthens the body’s immune system and reduces the risks of infection.

- Helps the mind to be calm and relaxed thereby offering great relief from stress, anxiety and tension.

- Increases the flexibility and lubrication of the joints, tendons and ligaments.

- Improves focus, concentration and discipline.

- Cleanses the body.

- Regulates the level of blood cholesterol.

- Strengthens the bones and muscles.

- Increases the flexibility of the muscles.

- Boosts the energy level of the body.

- Increases the strength and stamina of the body.

- Expands the capacity of the lungs thus helping to breathe deeply and effectively.

- Improves the functioning of the heart and lungs.

- Stimulates the functioning of the nervous system and endocrine system.

- Helps to sleep better.

- Improves the balance and coordination of the body.

- Improves the healing powers of the body.

- Strengthens the spine and provides relief from back pain.

Bikram yoga works on all parts of the body and is believed to offer a wide variety of benefits that is normally not provided by other types of yoga. These benefits focus not only on the physical and mental aspects of the body but it also helps to stimulate the efficient functioning of various organs within the body. Thus bikram yoga benefits go a long way in improving the overall health of an individual. Although bikram yoga is considered to be safe and effective for most people, it is still important that you talk to your doctor before starting practicing the yoga.

Reasons Why Ladies Should Lift Weights

• Become physically stronger - Studies show that even moderate weight training can increase your strength by 30 to 50 percent.
  
• Lose body fat - Average women who strength train two to three times per week for two months will gain nearly two pounds of muscle and lose 3.5 pounds of fat. As your lean muscle increases, so does your resting metabolism. You also burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35-50 more calories each day.
  
• Gain strength without bulk - Women typically don’t gain size from strength training. Compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition.
  
• Improve your athletic performance - Strength training improves athletic ability in all. Strength training has been shown to improve overall performance as well as decrease the risk of injury.
  
• Reduce your risk of injury - back pain and arthritis. Strength training means more than stronger muscles. It also builds stronger connective tissue and increases joint stability, reinforcing the joints and helping to prevent injury.
  
• Improve your attitude and fight depression - Studies have shown that 10 weeks of strength training reduced clinical depression symptoms. Women who strength train commonly report feeling more confident and capable as a result of their program.

Gandy gives us a little #gymspiration

"I go to the gym approximately four times a week - five or six if I am in training for a campaign or event. They are not long sessions - 45 minutes to an hour at most - but they are usually high-intensity. People tend to forget that exercising increases your metabolism, even when you are not training, meaning even on days off you are burning calories and fat more quickly"

Go HARD or go HOME!

Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently.

Go For G O L D!

Goal setting is used by top-level athletes, successful business-people and achievers in all fields. Setting goals gives you long-term vision and short-term motivation . It focuses your acquisition of knowledge, and helps you to organise your time and your resources so that you can make the very most of your life.

By setting sharp, clearly defined goals, you can measure and take pride in the achievement of those goals, and you'll see forward progress in what might previously have seemed a long pointless grind. You will also raise your self confidence as you recognise your own ability and competence in achieving the goals that you've set.

Exercise is proven to make u feel good

There is no denying the high you feel after a spinning class or a run in the park. Exercise not only boosts your physical health, but it also improves mental health.