Mad Cow Fitness

23/11/2022

Getting bored of Squats or Hip Thrusts, but still want to build your b***y 🍑and legs🦵....

Have a break and exercise! 🔥
🔹 ️Weighted Jumping Squats 🔹️
WOW!

Build up power 💥 in your legs which will help you when lifting heavy for barbell Squats 🍑🦵
Also fantastic for strength and cardio! This exercise will really get your heart pumping❣ and burning those calories- phew! 🥵

www.madcowfitness.com

22/11/2022

Always been naturally slim with no figure - You dream of having more shape and a b***y❓️

Start lifting some weights 🏋‍♀️ - Strong is the new sexy 🤩

Don't be afraid of them or worried about what people will think in the gym. We all start somewhere 😁

During my pregnancy and after birth I lost a considerable amount of weight!

I was extremely thin and weak. I started lifting 3kg for a shoulder press and 10kg for squats!

After determination and the drive to improve my health and fitness - Now only 8 months on I already shoulder press 35kg and squat 55kg🦵💪

All I'm saying is - It can be done! Don't be afraid. Yes it takes time - Yes some days you won't be bothered BUT it is all worth it in the end I promise you 🙏

The strength and confidence you will gain in yourself is incredible ❣️

Who wants to start training with me❓️😜 Shall we begin? Pop me a below 👇

Www.madcowfitness.com

21/11/2022

Who's Ready To Take Control Of Their Health & Fitness & Smash Some Goals This Month❓️🤩

Is Time To Stop Feeling
😩 BLOATED
😩 LETHARGIC
😩 DRAINED
😩 UNHEALTHY
😩 GROGGY

And Start To Feel Amazing In Yourself Again!
"HEALTH IS THE GREATEST WEALTH"

Www.madcowfitness.com

21/11/2022

"I need to lose weight, but I just love food too much!" 🍕🧀

That's fine!! You CAN LOSE WEIGHT while eating the foods you love - It all comes to balance 😁

"Is that why you haven't tried to lose weight because you are worried you will have to give up all the foods you love and live on salads and water?"

If you can relate to this 👆👆 Then carry on reading because this is for you ❤

Please don't put off losing weight because you think you will be giving up all of the foods you enjoy eating!

I mean obviously, you need to make some changes because otherwise, you wouldn't be looking to lose weight! But just by making small changes to your eating habits a little bit by bit, you will grow to adjust to your new way of eating and learn to enjoy your foods more! Start experimenting with cooking more perhaps 😃

To lose weight and still enjoy the foods you love you need to put yourself into a Calorie Deficit. Meaning you need to cut down on the calories you are already intaking!
(To calculate a new calorie intake for yourself to aim for, pop me a in the comments below ❤ )

You can start to put yourself into a Calorie Deficit by making small changes to your diet straight away!
Here are my ...
🔹Opt for homemade than takeaways - Try to stay away from processed foods.
🔹Swap fizzy pop for zero-calorie or flavored spring water.
🔹Swap white potato for sweet potato. Or if you love mashed potatoes try and void adding milk and butter, or opt for sweet potato, cauliflower or parsnip mash!
🔹Opt for brown seeded bread instead of white.
🔹Wholewheat pasta and rice instead of white.
🔹Make homemade sauces! YUM!
🔹Always include veg in your meals, a larger portion than your carbs!
🔹If you take 2 sugars in your tea, start having 1.
🔹If you are craving sugary things, try fruit instead for natural sweetness.
🔹If you love pizza, make a homemade one instead!
🔹Maybe skip 2 breakfasts a week, or have fruit instead.
🔹Avoid pastries & fried foods!
🔹Cut down on alcohol or swap for low calories.

I hope these help you in getting started! ❤
Share with anyone who may find value from this.
www.madcowfitness.com

18/11/2022

You are trying so hard to lose weight 😫 - But you only have to look at food and seem to put weight on!!! 🍟
Sound Familiar❓

I can imagine how utterly frustrating 😫 this must be especially when you are trying so damn hard!!! But don't worry I'm here to help ❤

It will most likely be down to the food you are eating and what is more suitable for your body type! After all losing weight is pretty much all about nutrition! 🥞🌭

Take a pen and paper - And write down what you consume in a week.

See what you can cut down or swap for healthier choices!

Also, throw a bit more walking into your week - You don't need to go to the gym or do a 5k run. Try to aim for 10,000 steps a day or more if possible ❤

I'm looking for 5 individuals who are looking to lose weight and build muscle (And no building muscle doesn't mean you will look bulky)

Pop me a below ❤
www.madcowfitness.com

17/11/2022

Good Morning Everyone!

16/11/2022

No equipment? No problem!
This routine can be performed literally anywhere—your living room, your yard, your office, or a conference room even!

If you’ve got some dumbbells, weight plates, or bands lying around....use them! But don’t assume you need added resistance for an exercise to be effective. In fact, by using just your own body weight, you’re better able to focus on form and technique.


To make a bodyweight exercise more challenging, slow down your tempo and implement isometric holds at various points in the range of motion.

Try this:
Repeat 3 times with no rest in-between each exercise.
Squats - 20/25 reps.
Jumping Squats - 20/25 reps.
Lunge - 10/15 reps each leg.
Hip Bridge - 10/15 rep. Hold at the top and squeeze for a second.
Fire Hydrant - 10/15 reps each leg.

Let me know how you got on! 😃 Share and follow for more tips and advice!
www.madcowfitness.com

Send a message to learn more

16/11/2022

Good Morning 👋👋 How are we all feeling today? 🤩

Waking up feeling lethargic❓️ Slugglish & Rubbish! - Surely you can't enjoy starting your day like this? 🤷‍♂️

It might be time to have a look at your eating habits 🤔 Are you quite an active🚶‍♂️ or inactive😴 person. How do you feel mentally or are you not sleeping enough!

If you are ready to make a change pop me a below and lets begin! 🤩

Www.madcowfitness.com

15/11/2022

For you to achieve your ideal body💃 - You have to set goals for yourself. You need to have a plan 📝 of how you are going to get there!

Before you can squat 80kg🏋‍♀️ you have to be able to squat 50-60-70kg. Before you can bench press 35kg, you have to be able to bench press 20-25kg💪

And that takes time!⏰️ You start - And build your way up using progressive resistance training🚀

You need to set yourself weekly goals to help you achieve your monthly goals 💥 And monthly goals to help you reach your yearly goal💥

That way you can look back over a 30-day period🗓 See where you are at, and what you may need to adjust to get you back on track.
Sometimes focusing on long-term goals can be discouraging😩
❣️'A Journey Of A Thousand Miles, Started With Just One Step'❣️

Are you ready to take that first step❓️Are you ready to make a plan and start achieving your goals❓️

Get in touch today and let's begin!
www.madcowfitness.com

15/11/2022

Find walking boring 🚶‍♂️- But hate running 🏃‍♀️

Why don't you give Skipping a try to burn those extra calories❓️
Fantastic for cardio 🔥 You don't need to be a pro!

You could get one for the whole family and get your children involved too!

15/11/2022

Is your baba👼 taking a nap❓️

That gives you plenty of time for a quick productive workout 🏋‍♀️ provided you’re efficient!

Circuits allow you to accomplish more in less time⏰️ while keeping your heart rate 💥up for an aerobic benefit. Here’s a full-body circuit that doesn’t require any equipment.

Perform each exercise one after the other with no rest in between. Rest for 30 seconds and repeat for at least three rounds:
- Squats (2 sets of 20-25 reps)
- Push-ups (3 sets of 10-15 reps)
- Plank (45-60 seconds)
- Wall sit (30-45 seconds)

www.madcowfitness.com

14/11/2022

"Ill start monday" 👎
"Ill start next week" 👎
"Ill start after Christmas!" 👎

Keep putting off losing weight❓️

Im afraid there is never a right time to start lovely 🤷‍♂️ Its just one of those things you have to, just start! 😁

It can help to put it in your calendar or diary 🗓 So it is written down, in black & white. A bit like starting a job!
You know its going to happen, so you can pepare 📝

Clear your cupboards and fridges🍫🍺 Think about what you need to do. Schedule your workouts or walks🚶‍♀️
There are no excuses then 🤜

The longer you leave it. The more weight you are gaining - The more weight you are going to have to lose 🤷‍♂️

It is a slow process - You won't see results over days. It took years to put the weight on and it will take months or years to take it off.
Its a change of lifestyle🌯🍓🥦A change of eating habits with moderate exercise💃🏃‍♀️

No losing weight doesn't have to be boring. You don't need to run for miles or only eat dry chicken and rice🤣

If you want to know more on how to lose weight and sustain your weight loss long term. Im not talking about a quick fix! Then pop me a message for some tips and advice - I'm here to help 😘
Www.madcowfitness.com

14/11/2022

When on your journey - Whether it's Weight Gain or Weight Loss.
Remember, don't compare yourself to others. It's good to have some sort of inspiration yes, but remember - Everyone is different.
We are all, our own unique individual 😘

Some people are naturally athletic (Mesomorph) - Some are naturally slim (Ectomorph) - And others are natural hourglass (Endomorph)

But each one comes with its benefits and downfalls.

Ectomorphs are naturally slim yes. But generally, don't have a figure, and struggle to gain weight.
Mesomorphs are naturally athletic but can lose weight or gain weight easily. So it can be frustrating to fluctuate in weight and hard to find that balance.
Endomorphs are generally an hourglass shape, with most of their weight on their midsection, and find it easy to gain weight, but difficult to lose! BUT when losing weight and toning - wow they can achieve beautiful curves and a great b***y 🍑

So remember to focus on yourself and your own journey ❣️ and don't compare yourself to others and how quickly they transformed their body.

Some individuals may have health conditions that create obstacles to overcome.
Others may have children who take up a lot of their time.
Others may be free as a bird to train every day!

Just stay consistent, and don't give up, even if you have a few days off. Keep going, day by day, week by week, and you will get there ❣️❣️
Share the love 😘

13/11/2022

If you have a naturally athletic body or your hips and waist are the
the same width, you may have the body type of a Mesomorph!

You are lucky that you can build quite an amazing physique - Whether that's to build muscle and bulk or become lean and lose weight!

Following a fairly balanced eating plan based on your macronutrients (Protein, Carbs, Fat) may be useful. It's a great way to find that perfect balance depending on what you want to achieve.

If you think you have the body type of a Mesomorph and would like some more information, pop me a message using the button below 😘😘

12/11/2022

If your primary goal is weight training to build muscle.

Dont do your cardio🏃‍♀️ before your training. You want to preserve as much energy 🔥 as possible to really push on your lifting! Those last few reps are the most important, so if you are burnt out before you can do a proper lifting session, you will struggle to build muscle. 🦵💪

Do it after! But I would say try and keep your cardio training to a couple of times a week, keep it to a minimum :) Because dont forget you want to be eating more calories🥑🥙 than you are burning to provide your muscles with the nutrition it needs to repair and build!!! 🥘🍱

Www.madcowfitness.com

08/11/2022

Try and implement some wide stance BB Squats as well as narrow. This way you are working more muscle groups 🙂

Wide stance hits all muscles in your legs but, I would say activate your glutes and hamstrings more - Whereas narrow stance is more quads!

On your next Squat Day, try and alternate from narrow stance to then wide! Wow you will really feel it! 🔥

Like and follow for more fitness tips and advice 😘

07/11/2022

I am now taking on new clients who are looking to .

Get your first 30 days free when you sign up.

Click on the link below or pop me a message for more info

07/11/2022

For all who are on their fitness journey - Don't worry if your progress is slow!