Posted By Stefanie Nadine on December 17, 2019
Now I am by no means the most confident person! I grew up very shy and quiet and I still can be to a degree in certain social situations! (I’m an introvert, always have been always will be!).
But I would definitely say that I am more confident than I used to be and it is something that continues to grow over time! Confidence is built by doing the exact thing that scares you or makes you uncomfortable. I notice a lot of people – women especially – say that they want to start working out but are too scared to go to the gym because they don’t know how to use the equipment or how to perform certain exercises, or are worried about what other people will say.
I was this person 7 years ago. I only knew how to do a few exercises and would just do those and then go and do cardio! Not the most productive sessions but at least I was there trying. I remember walking over to the leg press on a quiet day and thinking yeh I have no clue what to do with this.
But One day I finally thought screw it, and went and asked the biggest guy in the gym if he would show me how. Probably the most intimidating person I could have chosen, and I presumed he would laugh at me or just be a douche about it (that was me being judgemental) but he was actually really helpful and really friendly! It was that moment of courage to ask for help that made me not afraid anymore!
The more I went to the gym and the more new exercises I tried the more confident I became each day. Don’t be afraid to ask for help if you need it and don’t be afraid to be a beginner at something – every single one of us was a beginner at something once!
I think with gyms there is this stigma that you will be looked at or made fun of but more often the people in there are more focussed on what they’re doing they don’t interest in watching anyone else. I’ve never been in a gym where someone wasn’t happy to help! Ask for help from someone experienced, or a member of staff, get yourself a personal trainer to show you the ropes, go with a friend if it makes you feel better. But you won’t build the confidence to go and do it by not doing it!
It really applies to everything in life not just the gym!
We get over our fears by facing them.
Do something today that scares you or makes you nervous and I promise you that you’ll thank yourself for it 6 months from now!
Posted By Stefanie Nadine on November 19, 2019
Stef Nadine’s Glorious Glute Workout
Resistance band warm up
Kickbacks superset fire hyrdrants – 15 reps each
No rest – you should alternate legs until you have completed 3 rounds of each on both legs.
Bridge with abduction 3 sets 12 reps
Lying on your back with you knees bent, drive your hips upward, when you reach the top push your knees outwards and squeeze your Glutes
Hip abductor 4 sets 30 reps
Sat back 10 reps
Sat upright 10 reps
Leaning forwards 10 reps (increase the weight for this set and pause on each rep)
Sumo deadlift superset DB sumo squat
4 sets 15 reps
Cable squat superset cable good mornings
3 sets 15 reps
Barbell Glute Bridge
Set 1 – 15 reps – 1 second hold
Set 2 – 12 reps – 2 second hold
Set 3 – 10 reps – 3 second hold
Set 4 – 8 reps – 4 second hold
Smith machine wide stance squats
These should be performed as deep partial reps.
4 sets 20 reps
Machine kick backs
3 second eccentric phase
3 sets 10 reps each leg
Team Nadine Fitness
Posted By Stefanie Nadine on October 21, 2019
Why should we set goals for ourselves? To keep us accountable and motivated! It is important to set ourselves both long term and short term goals. Long term goals will of course take us much longer to achieve, so in order us to stay motivated we should also set ourselves smaller goals to work towards. I find that it helps to set both aesthetic and performance based goals. As we all know, progress is never linear. We won’t always see a change on the scales, which can be disheartening and frustrating. This is usually when people decide to throw in the towel! Setting ourselves performance based goals is a great way to keep us motivated and working hard, even on the weeks that we maybe didn’t progress as we wanted to! Hitting a new PB in the gym almost always makes up for it! The non-scale victories are just as important as the scale ones! Whether it’s being able to complete a pull up on your own, Hitting PBS, improving flexibility or completing a fitness challenge. Set yourself some goals to work towards that aren’t based solely on your physical appearance. And guess what – when you focus on performance and work harding hard in the gym, looking good becomes a by product of that.
When it comes to physical appearance for myself and a lot of clients I find it helps to set a target date. Whether it’s to get in better shape for a holiday, wedding, photoshoot or event – having a specific date to work towards helps to keep us accountable. When we know we only have X amount of weeks the pressure is on and we are less likely to waste time! Less likely to have that extra slice of cake or skip a gym session because we know there’s only a few weeks left to get ready.
We can often feel a little lost when we haven’t set ourselves goals – it’s important to understand your WHY. What do you want to achieve? Why do you want to achieve it , when and how are you going to achieve it?
Set yourself some goals, long term and short term, physical and aesthetic and start crossing off the days. It’s the little things that you do every day are what take us one step closer to achieving them!
Team Nadine Fitness
Posted By Stefanie Nadine on August 14, 2019
Not seeing the progress you were expecting? Here are some typical rookie errors that can hinder your progression without you realising.
It’s very easy to consume more calories than you should be without really noticing, especially when it comes to liquids. For example the sauces that you add to your meals could be bumping your meals up by an extra 50-100cals per meal. Always check the labels and make sure you’re using low calorie condiments, sparingly!
Some easy swaps you can do are:
- mayo for light mayo
- ketchup for reduced sugar/salt ketchup
- regular soda for diet soda
- Choosing low calorie alcoholic beverages such as gin & slimline tonic VS. wine & cocktails
You may think an few extra tablespoons of peanut butter or your favourite snacks isn’t a lot, but when done every day it can quickly add up over the course of the week. Before you know it you’ve eaten over your calorie allowance!
Not weighing your food
Intuitive eating is great if you’re fairly experienced or in tune with your body. But for those that are less experienced if you’re not keeping track of your food it can be very easy to over consume.
How hard are you pushing yourself in the gym? How hard are you working during cardio? Are you just going through the motions and completing the given time-frame or are you pushing your body and testing your limits? Your physical output will effect your progress greatly and is just as important as your diet.
NEAT (non exercise activity thermogenesis)
Applies to the activity you do outside of exercising. For example – walking your dog or even going shopping. You’ve heard of people tracking their steps using fitness watches right? This is a great way to make sure you stay more active outside the gym too. Try walking to the shops instead of driving or taking the stairs instead of the elevator.
Team Nadine Fitness
Posted By Stefanie Nadine on June 24, 2019
Top tips for curbing cravings and sticking to your diet
1. Prepare your meals for the day in advance. You are more likely to cheat on your diet, snack or choose bad foods out of ‘convenience’ if you don’t have meals prepared ahead of time. As the saying goes “fail to prepare, prepare to fail”. If you are unable to cook each day then prepare a batch to last you for a few days, freeze or refrigerate, then grab & go!
2. Diet hacks/craving curbs
If you’re like me and get sugar cravings, opt for something sweet that is low calorie. That way you can curb cravings with minimal damage. Some of my favourites are
Hartley 10cal jelly pots
Options hot chocolate
Sugar free gum
Black coffee/flavoured green tea
Halo top ice cream
Green Veg (not the most exciting but you can add bulk to your meals by adding more veg, which will keep you full for longer)
I also like adding sugar free/0cal syrups to my oats or coffee!
3. Cook meals that you enjoy! Sounds obvious right? But there are so many people out there who think healthy eating has to be mundane. It certainly doesn’t have to be bland chicken and veg for the rest of your days. Spice things up, get creative in the kitchen and follow a varied diet! You are more likely to be able to sustain it long term if you actually enjoy what you’re eating.
4. Plan ahead. Set yourself a diet plan to follow, rather than just winging it. Structure will help to keep you on track. If you know you are travelling or working long hours having a plan in place will keep you accountable.
If you do snack, don’t let it ruin your whole day! You’ve had a couple of biscuits.. or a slice of cake and now you regret it. Ok! Get back on track. One slip up doesn’t mean the whole day is wrote off and you may as well eat everything in sight and “start again tomorrow”. Learn self control. Balance is key. If you had one flat tyre, you wouldn’t slash the other 3 would you?! So just because you slip up once doesn’t mean you should throw everything out the window.
Posted By Stefanie Nadine on May 16, 2019
As the saying goes – nobody every wrote a song about a small butt. So here are some of my top tips for growing your glutes …
1. Train hard & heavyKick backs and crab walks are all well and good for a nice burn out but don’t forget your BIG lifts. You want to GROW that booty right? Then you need to train them the same way we train every other muscle. It is a large muscle group! It can take it. Make sure your session includes compounds and isolation work.
2. Activate your glutes correctly prior to trainingA lot of people will struggle with this and developing a mind to muscle connection with their butt. Especially for those that work a sedentary job. Which will result in your hamstrings/quads more than likely doing most of the work instead. I always start my session with body weight warm up exercises and resistance bands. fire hydrants are my fav for this. Really focus on the squeeze and contraction before starting your compound & isolation exercises
3. SQUEEZEIt’s all about the contraction! Try pausing at the top of each movement and holding the contraction for a few seconds and they will be on fire! I like to do a mixture of Isometric holds and constant tension.
4. High & wide stancesHigh or wide stances will help you to target your glutes & hamstrings more when squatting or pressing. I like to point my toes out a little too.
5. Frequent trainingIf it’s a lagging muscle group – train it more regularly. Glutes 2- 3 times per week is sufficient.
6. Stretching & deep tissueA tight, contracted muscle won’t grow or fire properly. Tight hip flexors are one of the biggest culprits to inhibit your glutes. this is something often found in those who work a sedentary job and are sat down for long periods of time. Make sure you stretch 2-3 times per week. Deep tissue treatment will also help break down the ease tight muscles and increase blood flow.
7. Perform exercises you FEELThere is no point performing an exercise you saw Susan do on instagram if you don’t really feel it where you’re supposed to! Instead stick to exercises you can feel your glutes really working for YOU. Personally my favourites are DB sumo squats, sumo deadlifts, stiff legged deadlifts, hip abductor & glute bridges. Whereas cable kick backs don’t do much for me!Mix up your tempos. Vary your rep ranges. Push through your heels, squeeze & go HEAVY.
Stefanie NadineTeam Nadine Fitness
Posted By Stefanie Nadine on April 14, 2019
Why I decided to become a coach
I honestly believe that one of our prime purposes in life is to help other people. I wanted to help people the same way that someone once helped me. Training and dieting has taught me a great deal of discipline. It has shown me what is achievable when you put your mind to something. When it comes to fitness, we only get out what we put in, and there is no cheating your way around it.
I watched myself grow both physically and mentally. I wasn’t the most confident of people before I started lifting. I was very skinny, shy and forever low on energy. Hell, I didn’t even really know what I was doing when I first started going to the gym (who does?!).
But when I finally hired a coach, having someone there to guide me through the whole process made the biggest difference. I was learning more about my body and myself, pushing myself beyond what I thought was possible. It was nice to have someone behind me that wanted to see me do well, just as much as I did!
And from then I decided that was what I wanted to do. To have the same impact on people’s lives that my coach had on mine. Because I wouldn’t be the same person I am today without it, and I wouldn’t be doing what I love every single day either. There’s no better feeling than seeing your clients happier, healthier and beaming with confidence. It’s not just the physical transformations that I love but the mental transformation too. When a person feels good about themselves they have this undeniable glow about them.
It’s not just about changing someone’s appearance but helping them to change their mindset and lifestyle too! So I’ve made it my goal to help women around the world achieve their own goals, and what’s more fulfilling than that?
Team Nadine Fitness
Posted By Stefanie Nadine on March 28, 2019
Stef Nadine, British Champion has the AD Gene.
Stefanie is a bikini fitness British Champion, online coach & owner of Team Nadine Fitness. Stefanie first took to the stage in 2015, where she placed first and also took the overall female title. In 2016 she competed at the British championships, winning her competitive class making her Trained Bikini British Champion and an Overall Female British Champion Title holder.
“I have been training now for just over 4 years. I first began training solely to improve my health and become happier in my skin. I was naturally very petite and struggled to gain weight, which was something I felt was often misunderstood by others. In a society which seems to expect females to want to be skinny, I was the opposite. I wanted to feel, and look strong. I very quickly developed an intense passion for the sport of body building, and few years later I finally plucked up the courage to compete for the first time. It is not just the physical changes that I love about the sport but also how it allows you to grow mentally too. I love the sense of achievement it gives you, the ambition, determination and drive you develop, and the self discipline it has taught me. There is ALWAYS something new to learn, and we are all continually progressing. I wish to take my competitive career as far as I can go.”
Be part of it and #JoinTheHerd