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DAY 168: Today, was fucking hard! I'm not 100% today after suffering from a stomach bug, my traps feel like eagles are clawing away at my shoulders preventing me from breathing properly, on top of being day 4 of some relentless macros....even with all of that, today's session had to happen....why, because in 8 months time, I don't want to have a single regret when I cross that finish line that "I could have done more" - and I don't just mean my physical capability, my mental fitness needs to be at it's peak - and its sessions like these that make the real progress. #Phoenix #PHIIT #howbaddoyouwantit

12 0 Sep 22, 2017

DAY 167: Think I need to upgrade my garmin 🤣 Beast of a day! The watt bike session was a brutal interval block of 4 x 3 mins hard, 2 mins harder....basically zero rest! Then, back again for the pool this evening. The class on Wednesdays has somehow been upgraded to "advanced and dynamic" due to the majority being really good swimmers - that's okay though, makes me work harder 😏 #phoenix #phiit #mindmuscle #trihard

13 0 Sep 21, 2017

#PHIIT

93 0 Sep 20, 2017

Teaching 2nd #phiit class of the day...new location. #thisdoesntsuckatall

21 3 Sep 20, 2017

We love the Bob the Builder sweat towel 😂 It's a perfect match, a scorecard, drink bottle, sweat towel and cone - program #100 come at us 🙌🏻

40 3 Sep 20, 2017

DAY 165: Well, 2 and half weeks until the first little challenge. Looking forward to seeing how I get on after a month on the new programme - no expectations except to enjoy the incredible scenery and atmosphere and, a little jog in the park 😏😉 Ps. The message was in no means a skin fluffing - positively effective as usual from the magician Phil of neo_massage - highly recommend this master therapist. #phoenix #phiit #royalparks #halfmarathon #sportstherapist

22 4 Sep 20, 2017

DAY 164: Current reads 🤓 been following krisgethin Man of Iron, picking up a few little things - including this little book! 📕 #phoenix #phiit #readings

14 1 Sep 19, 2017

#LIFE changes > #NEW year's resolutions 😮 50% OFF for ALL COUPLES!! (Sep 15 - Oct 15, 2017) jcostasports #COUPLES Who Sweat Together, Stay Together! 1. It will increase your happiness. 2. Improve the effeciency of your workouts. 3. Make your partner fall in love with you. 4. Help you achieve your fitness goals. 5. Increase your emotional bond. #CONTACT me if your interested in taking your fitness and relationship to the next level. #johnsontwins #jcostasports #phiit www.jcostasports.com #phiit #jcostasports_training #balancedlife #circuittraining #crossfit #crazyfit #instafitness #nike #bodybuilder #gymaddict #shredded #jcostasports #life #live #prosperity #ballislife #basketballcamps #bodybuildinglifestyle #beastmode #fitspo #like4like #instafitness #aesthetics #gymrat

24 1 Sep 18, 2017

DAY 162: Fail to prepare and prepare fail. The post it note now has a plan for every minute I'm on the bike, from warm up to cool down, so I don't need to think about a thing except workhard while I'm on the bike. Without such a strict plan I've notice the window of choice opens ups, an opportunity to make a decision - I know given the decision I'll take a slightly easier option, or sometimes go way OTT and stuff myself up for work that's still lined up. The plan is in place - trust the process and execute the plan to the T! #phoenix #phiit #programme #coaching

12 0 Sep 17, 2017

DAY 161: Late night lols - especially when you add 4kg more to your 10 sets of front squats 🤦🏻‍♀️ Thankfully I didn't die, shouted a bit, and the legs aren't feeling toooooo bad today! Off to hop on the bike 🚴🏻‍♀️ #phoenix #phiit #shesquats

9 0 Sep 16, 2017

Beautiful armssss✌🏼💪🏽 maria__marysia kellyjaneliz

20 1 Sep 14, 2017

DAY 160: Legs, bums and tums today 🤣 #phoenix #phiit #oldskool

19 0 Sep 14, 2017

#PHIIT

81 3 Sep 14, 2017

Annnnnd this is a video of how much crossing my arms do which is why I'm nearly doing 360s and rolling over completely 🤣❌⛔️🚫 keep working on that one... #phoenix #phiit #rollover #seimmingpool #bluewaters

27 3 Sep 14, 2017

DAY 159: My mind is blown whenever I leave swim camp. Today I learnt the tempo at which my feet had to kick 😳 interestingly even with all of my knowledge and experience of understanding hips producing power and how to translate that into movement - I'm still finding it nearly impossible to do at the moment - it's like I have zero awareness of my body in the pool 🤣🏊🏻‍♀️ Loving the weekly practice and how much progress I'm making! #phoenix #phiit #swimcamp #riverthames #trihard

19 0 Sep 14, 2017

DAY 158: What do you see? Not a lot probably, blurry outlines, colours and shapes, it's difficult to see where the floor meets the walls... This is all I saw today on the Watt Bike - and it was the clearest things have ever been. Laser focus. Blocking absolutely everything out and drawing myself into focusing on one fixed point dead ahead. I was able to visualise myself riding the sweet spot on power in Richmond Park and a road that leads into Windsor - the only times I've really felt it - and today, on a static Watt Bike. The power of visualisation is real ✌🏼 #phoenix #phiit #visualise #wattbike #sweetspot #laserfocus

16 0 Sep 13, 2017
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