Getting Social | ORYAN FITNESS : Omar Ryan Fitness

oryanfit

ORYAN FITNESS: Personal Trainer and Fitness Coach In-Person & Online
Personalised workout & meal plans to achieve sculptured body & healthy living

What do you need to start being active? Well, al

What do you need to start being active?

Well, almost nothing! A bottle of water, a towel (doesn't have to be red as in the video) 😂 and an exercise mat (nothing fancy) be practical.

Do you need equipment?! Not necessarily, you can use your body to do bodyweight exercises!

Do you need personal trainer? Perhaps, at some stage, but not a must! Unless you don't know how to start or what to do!

Now, what's your excuse not to get active and fit?

Let me know what's holding you from starting to exercise and change your body and lifestyle?🤔

Comments below ⬇️👇

#noexcuses #instafit #instamotivation #tuesdayvibes #burnfatbuildmuscle #fitness #menfitness #muscledmen #ukfitness #onlinepersonaltraining #londonpersonaltrainer #entrepreneur #ukpt #islingtonpersonaltrainer #londonstudiofitness #workingfromhome #nutrition #workingfromhome #homeworkout #menatwork #fitathome #oryanfitness #oryanfit #gymlife #ukpt #gymlife

#Mondayquote : "In life, you might not get what yo

#Mondayquote : "In life, you might not get what you wish for, but you get what you work for"

Goals are not achieved by wishing or wishful thinking.
If you want to change your life, your body or anything that you are not happy about, it is only you who can start the change process.

Personal trainer or fitness coaches might hold you accountable and provide you with the activity and nutrition plan to achieve your goals, but it is You who execute the plan and put it in practice.

Take the first step to change, it might be hard, but as you progress things get easier and more natural. Booking a free consultation with personal trainer is the first step you take to put you on the right track to transform your body and lifestyle.

#menshealth #workingfromhome #fitnessathome #fitness #londonmuscle #londonpersonaltrainer #ukpt #mondaymotivation #crossfit #gymlife #londonpersonaltrainer #mensfitness #onlinepersonaltrainer #onlinefitnesscoach #burnfatbuildmuscle #fitnessmodel #london🇬🇧 #instaquote #mensmodel #ukpt

#happyfriday Well done if you made it that far to

#happyfriday

Well done if you made it that far to the weekend, so please do not spoil what you have achieved.

🤓Take my advice: cheat meals and careless eating over the weekend is the main reason why you are not achieving your goals.

🔥You can burn at best about 500 calories in 1 hour workout. 1 cheat meal or 1 day of carless eating can exceed 1000 calories. Your choice! Did you know the average pint of beer contains 153 calories 😱 So be mindful of how much you drink over the weekend.

#bodytransformation2020

#snacks #snacktime #thursday #questiontime
#menshealth #workingfromhome #fitnessathome #fitness #londonmuscle #londonpersonaltrainer #ukpt #fitnessmotivat#bodybuilding #training #health #fitfam #lifestyle #healthy #instagood #healthylifestyle #crossfit #gymlife #londonpersonaltrainer #onlinepersonaltrainer #onlinefitnesscoach #burnfatbuildmuscle #fitnessmodel #london🇬🇧

😜Going NUTS is actually good for you 🤪 Last

😜Going NUTS is actually good for you 🤪

Last Thursday I talked about snacks. Nuts are some of the healthiest snacks and they are portable. Whether you want to lose weight or build muscle and get lean (who doesn't) 😀Here are the 6 best nuts that fit people go nuts about:

1. Almonds: Are a low-glycemic index food. Nutrition Per 1-Oz. Serving : 164 calories 6 g protein 6 g carbs 14 g fat 3 g fiber.

2. Walnuts: Nutrition Per 1-Oz. Serving : 185 calories 4 g protein 4 g carbs 19 g fat 2 g fiber.

3. Cashews: Nutrition Per 1-Oz. Serving : 157 calories 5 g protein 12 g fat 9 g carbs 1 g fiber

4. Brazil Nuts: Nutrition Per 1-Oz. Serving 184 calories 4 g protein
19 g fat 3 g carbs 2 g fiber.

5. Pistachios: 1 ounce, about 50 pistachios without shells): 158 calories, 12.6 grams fat, 7.93g carbs, 2.9g fiber, 5.84g protein.

6. Peanuts: Nutrition Per 1-Oz. Serving : 161 calories 7 g protein
14 g fat 5 g carbs 2 g fiber.

➡️ A small handful of nuts is about 1 ounce.

➡️ Now you will be nuts if you don't have nuts, except if you are allergic, of course ☠️💀😱

#bodytransformation2020
#snacks #snacktime #thursday #questiontime
#menshealth #workingfromhome #fitnessathome #fitness #londonmuscle #londonpersonaltrainer #ukpt #fitnessmotivat#bodybuilding #training #health #fitfam #lifestyle #healthy #instagood #healthylifestyle #crossfit #gymlife #londonpersonaltrainer #onlinepersonaltrainer #onlinefitnesscoach #burnfatbuildmuscle #fitnessmodel #london🇬🇧

#happyhumpday🐪🐫 #excerciseoftheday #backwork

#happyhumpday🐪🐫 #excerciseoftheday #backworkout

The reverse grip bent over row works more muscles than the traditional Barbell Bent over row Start integrating it in your workout for a better #gainmuscle :

Reverse-grip Barbell Row

DIFFICULTY LEVEL

Intermediate

FOCUS

Strength

MUSCLES INVOLVED

Back, Biceps, Shoulders, Abs

EQUIPMENT

Barbell

The reverse-grip bent-over row is a compound exercise used to build strength and size in both the lower and upper back.

It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back.

It targets the biceps and lats a bit more directly than overhand barbell rows (traditional Barbell Bent over row). Because it can be loaded heavily, it is a popular movement in strength and muscle-focused upper-body workouts.

Benefits

Reverse grip requires more work from the biceps and targets the lats

Strengthens the lats, rhomboids, spinal erectors, hamstrings, and glutes

Teaches proper ab bracing and maintains positioning of the spine

TIPS for a good form:

➡️Be sure to finish the movement by pulling the barbell all the way to upper abs and pausing.

➡️At the top of the row do not let your shoulders slouch. Be sure to bring your shoulder blades together.

➡️Keep your torso stationary throughout the row.

❓What's your favourite back exercise?🤔

#menshealth #workingfromhome #fitnessathome #fitness #londonmuscle #londonpersonaltrainer #ukpt #healthylifestyle #crossfit #gymlife #londonpersonaltrainer #mensfitness #onlinepersonaltrainer #onlinefitnesscoach #burnfatbuildmuscle #fitnessmodel #london🇬🇧

Happy gym opening everyone 💪😎 Here are the

Happy gym opening everyone 💪😎

Here are the 7 rules of a good gym session:

☑️ Warm-up and stretch for at least 10 minutes.

☑️Keep water with you to stay hydrated 🚰

☑️ Have enough rest the day before and between sets to help good cardiovascular and muscular recovery.

☑️ Have a plan that matches your goals, at least 2-week plan of what you want to train.

☑️ Choose the right weights that is hard enough at the end of the set (last 2-3 reps). Never compromise the form!

☑️ Choose the right intensity and duration of your cardio Training.

☑️☑️ Cool down and stretch for 10 minutes at the end of the session, you can also use this to relax, some yoga poses is an ace #ace ♠️ and you will feel great 🌟

Let me know in the comments below about :

🤔How was your first gym session?

🤔What you don't like doing from the list above?

#burnfatbuildmuscle #fitness #menfitness #muscledmen #ukfitness #onlinepersonaltraining #londonpersonaltrainer #entrepreneur #ukpt #islingtonpersonaltrainer #londonstudiofitness #workingfromhome #nutrition #workingfromhome #homeworkout #menatwork #fitathome #oryanfitness #oryanfit #gymlife #ukpt #gymlife

#happyfriday #militarypress or The press, #overhe

#happyfriday #militarypress or The press, #overheadpress press (abbreviated ohp)or is a weight training exercise #strengthtraining is performed while standing. The weight is pressed straight upwards from racking position until the arms are locked out overhead, while the legs, lower back and abs maintain balance. Check the video for how to preformed correctly and safely.

Military Press builds muscular shoulders with bigger arms, and is one of the most difficult compound upper-body exercises, but definitely will build brawn and strength. Combine it with #benchpress and you will have #shoulderboulders and #definedchest.

Definitely, you should include it in your strength training. Save it and share it #sharingiscaring❤️ it is one of my favourite upper body strength exercise. What's your favourite upper body strength exercise? Comments are welcomed👇⬇️

#burnfatbuildmuscle #fitness #menfitness #muscledmen #ukfitness #onlinepersonaltraining #londonpersonaltrainer #entrepreneur #ukpt #islingtonpersonaltrainer #londonstudiofitness #workingfromhome #nutrition #workingfromhome #homeworkout #menatwork #fitathome #oryanfitness #oryanfit #gymlife #ukpt #gymlife

We all snack, don't we? What's your favourite sn

We all snack, don't we?

What's your favourite snack? #favouritsnack

Do you think snacking is good or not good to achieve body transformation?
#bodytransformation2020

#snacks #snacktime #thursday #questiontime
#menshealth #workingfromhome #fitnessathome #fitness #londonmuscle #londonpersonaltrainer #ukpt #fitnessmotivat#bodybuilding #training #health #fitfam #lifestyle #healthy #instagood #healthylifestyle #crossfit #gymlife #londonpersonaltrainer #onlinepersonaltrainer #onlinefitnesscoach #burnfatbuildmuscle #fitnessmodel #london🇬🇧

I'd really like to know what people think about snacking? Comment below ⬇️👇please 🙏.

#hmupday is a #bumday or #legsday or #legsandbumda

#hmupday is a #bumday or #legsday or #legsandbumdayworkout

4 a must-do movements or exercises for your #legsday or #glutesday. 🍑

1. Forward lunges: Amazing exercise to warm-up in any day. Improves your balance and coordination. Please, Keep straight back, tight abs and your forward leg in a right angle.📐

2. Bodyweight Squat: Who can say no to a good squat? Try not to lean forward too much and keep your abs tight, you thighs should be parallel to the floor. 🏋️‍♂️

3. Split Squat: Same instruction for the forward lunges. Improve your balance and work your inner thighs, stretch your groin before weighted squats 🏋️‍♂️, it is a whole leg workout in one exercise. 👌

4. Side walks: You will feel the burn after three steps. It burs fat and give your legs the sculptured look, who can say no to a nicely defined legs whether you are a guy or a girl? 😍

#menshealth #workingfromhome #fitnessathome #fitness #londonmuscle #londonpersonaltrainer #ukpt #healthylifestyle #crossfit #gymlife #londonpersonaltrainer #mensfitness #onlinepersonaltrainer #onlinefitnesscoach #burnfatbuildmuscle #fitnessmodel #london🇬🇧

#tastytuesday = Iced Coffee Protein Shake 😋 Pre

#tastytuesday = Iced Coffee Protein Shake 😋
Prep Time
5 mins
Total Time
5 mins

☕️Iced Coffee Protein Shake is a refreshing drink to have when you need a little pick-me-up. This great tasting and healthy protein shake is perfect for early morning pre workout, I wouldn't drink coffee post workout, but some might do!🤷‍♂️

#exercise #organic #strong #sport #eatclean #homemade #natural #breakfast #healthylife #workingfromhome #burnfatbuildmuscle
#thursdayworkout #bodyweightworkout #workingfromhomeproblems #londonpersonaltrainer #ukpt #gymlife #fitness #selfcare #selfemployed #working #homeworkout #workingfromhomeuk #mensfitness #onlinefitnesscoach #onlinepersonaltraining #tuesday #instadaily #mensfitness

Ingredients

1 1/2 cups Ice Cubes
3/4 cup Milk (Almond for extra taste)
1 Frozen Banana
1 scoop Chocolate Protein Powder (or any flavor you like)
1 cup Coffee, cooled
1-2 Tbsp Raw Honey (optional)
Instructions
Add all ingredients to a blender and blend until well combined and smooth. Serve immediately.

Calories calculated 188 KCAL including honey.

#happymonday #yesitsmondayagain #mondayfunday #mon

#happymonday #yesitsmondayagain #mondayfunday
#mondayvibes

🔀Have you started taking steps to get fitter and healthier? Honestly, you can change your body and take on healthy habits, you just need to start. You can start on Monday or any other, there is no scientific advice to recommend any day. HOWEVER, don't use it as an excuse and keep postponing your start day. As you can see in the picture, that day will come sooner than you know it.

💡"If you are postponing fitness activities, you are ruining your health everyday"💡

➕Have a positive mindset and don't think about eating healthy or exercising as a chore, but as a new start for a new and better version of you, envision yourself with defined strong body and take steps to achieve it, it is not easy but it is not VERY hard!😎

🏋️‍♀️💪Are you ready for the gym opening? It is only 5 days away! Are you gym ready? 😃

#mondaymotivation #mondayfunday #menshealth #workingfromhome #fitnessathome #fitness #londonmuscle #londonpersonaltrainer #ukpt #fitnessmotivat#bodybuilding #training #health #fitfam #lifestyle #healthy #instagood #healthylifestyle #crossfit #gymlife #londonpersonaltrainer #onlinepersonaltrainer #onlinefitnesscoach #burnfatbuildmuscle #fitnessmodel #london🇬🇧

🍳If you love poached eggs on toast like I do an

🍳If you love poached eggs on toast like I do and looking for a healthy option for the butter, then Avocado is the answer. 🥑

🥑Avocado Provides a Creamy Texture and 💓Heart-Healthy Fat on toast, gives the poached egg a flavour that is mouth-watering and heart-warming.

Avocados have only a trace amount of saturated fat (bad fat). Most of the fat in avocados is monounsaturated fatty acids (MUFAs) (good fats). MUFAs are thought to lower your total cholesterol and your “bad”❌ cholesterol (LDL) and increase your “good” cholesterol (HDL).✅

Avocados are cholesterol-free, sodium-free, and low in sugar. They are an abundant source of many vitamins: Vitamin A, B (except B12) C, E, folate and K. Also, minerals Zinc, Manganese, magnesium, potassium, calcium, copper, phosphorus, betaine and choline. Who needs multivitamins? 💊

Why not try it tomorrow morning?

What is your favourite breakfast or brunch?

#healthylifestyle #healthyswaps #workingfromhome #fitnessat #fitnessathome #saturdaybrunch #breakfast #singlemen #singlemenuk #singledadsuk #singledads #singledadlife #onlinefitnesscoach #onlinepersonaltraining

#happyfriday It is almost the #weekend, did you k

#happyfriday It is almost the #weekend, did you know that there are 332 calories in a 1 doughnut serving of Cadbury Chocolate Doughnuts. Calorie Breakdown: 52% fat, 42% carbs, 5% prot. 😱. #fitness #menfitness #muscledmen #ukfitness #onlinepersonaltraining #londonpersonaltrainer #entrepreneur #ukpt #islingtonpersonaltrainer #londonstudiofitness #workingfromhome #nutrition #workingfromhome #homeworkout #menatwork #fitathome #oryanfitness #fitbyomar #fitbyomi #oryanfit #gymlife #ukpt #onlinepersonaltraining #gymlife #london🇬🇧

If you are ever bored of doing bodyweight squats,

If you are ever bored of doing bodyweight squats, try to do lunges.

A lunge is a single-leg bodyweight exercise that works your hips, glutes, quads, hamstrings, and core and the hard-to-reach muscles of your inner thighs.

Lunges help you develop lower-body strength and endurance. They’re also a great beginner move. When done correctly, lunges can effectively target your lower-body muscles without placing added strain on your joints.

Lunges can be used as a warm-up, active rest in between exercises or as an exercise in the main workout. In addition to the strength and endurance benefits, it will improve your balance and coordination. It is a must-learn move and done if you ever want bigger, defined legs and bum.

It is one of my favourite lower body exercises, which one is your favourite lower body exercise?🍑

#thursdayworkout #bodyweightworkout #workingfromhomeproblems #londonpersonaltrainer #ukpt #gymlife #fitness #selfcare #selfemployed #working #homeworkout #workingfromhomeuk #mensfitness #onlinefitnesscoach #onlinepersonaltraining #tuesday #instadaily #wednesdayworkout #mensfitness #ptworkspace #letsgrowtogether

do you always feel tired? You are not alone. Here

do you always feel tired? You are not alone. Here are why you might be feeling tired and what to do to feel energetic and productive:

TATT is the short term in medical literature for Tired All The Time #TATT. There are mainly 3 main categories that causing you to feel always #Tired:

🧠#Psychological causes: Stress, anxiety and depression.

🏥#medical causes: Iron, Vit B12 and Vit C deficiencies, underactive thyroid diabetes and even heart disease.

🏋️‍♂️#Lifestyle causes: #deskbound jobs, overworked, shift work with, unbalanced diet and not enough calories, not enough exercise and excess of caffeinated drinks and daily consumption of alcohol.

🏋️‍♂️🏃‍♂️🚲Exercise will boost your energy by working your muscle which pushes the heart and lungs to deliver more oxygen and nutrients to your body. Also, the release of adrenaline and endorphins all will help you feel more energetic and help to improve the quality of your sleep, hence feeling more energetic the next day. 🔋

In UK and London, excess consumption of alcohol 🍺🍷🥃🥂🍸and caffeinated ☕drinks are the main 2 causes. Often unnoticed since these drinks used for socialising throughout the day. Both types of drinks give you a slump in energy after a rush. Also, they affect negatively the quality of sleep, therefore, leading to feeling tired till the next day!🌞

#onlinefitnesscoach #mensfitness #muscledmen #gym #oryanfitness #fitbyomar #fitbyomi #oryanfit #gymlife #ukpt #ukgymlife #islington #londonprivategym #islingtonlife #onlinepersonaltraining #fitadvice #fitfam #fitnessuk #strongman #fitnessmemes #fitbyomar #oryanfitness #londonpersonaltrainer

How many times have we “wished” for something

How many times have we “wished” for something new, different, or better? And wishing is not wrong. But it is only a place to start.

Here’s your challenge for the day: Turn your next wish into an action.

➡️😓🏃‍♂️Instead of wishing you exercised more, schedule a time to go to the gym or walk with a friend.🏋️‍♀️
➡️💷🤑Instead of wishing you had more money in the bank, establish or increase your plan for savings. 🏦
➡️📘🤓Instead of wishing you read more, check a book out of the library and make time each day to read it .👓

There is a big difference between finding time and making time. And much of how you spend your time is in your control. So – turn one wish into into a plan, and that wish will turn into an action, which will satisfy your wish.

In the picture is Rob is a self-employed, working from home in his early 30s. Started training with me and follow my nutritional and workout program and within 12 weeks he lost belly fat, got a defined body and as you can see his posture has also improved. He wished to get a strong and defined body and he worked for it.

As a #personaltrainer and #fitnesscoach , I advice about a plan, design a personalised workout and nutritional program and deliver the training session, follow my advice and you will #transformyourbody and #transformyourhealth. What you do when I If you don't follow a structured workout and nutrition plan, you will never transform your body or maintain and results.

What is your fitness wish? Is it a body transformation, build your strength or simply get fit and health lifestyle? Comment below ⬇️🔽

#transformationtuesday #bodytransformations #fitnessjourney #12weeksbodytransformation #bodytransformation2020 #covid19 #positivevibes #fitnessmotivation #muscledmen #londonmuscle #muscleuk #londonpersonaltrainer #ukpt #gymlife #fitnessstudio #mensfitness #oryanfitness #fitbyomar #fitbyomi #oryanfit #gymlife #ukpt #londonprivategym #onlinepersonaltraining #gymlife #london🇬🇧

#happymonday Never forget your strengths while t

#happymonday

Never forget your strengths while thinking about your weaknesses. Focus on your strengths while working on your weaknesses that's how you begin to progress and achieve personal development.

#mondaymotivation #mondayvibes #fitnessmotivation #onlinefitnesscoach
#fitnessstudio #mensfitness #muscledmen #gym #oryanfitness #fitbyomar #fitbyomi #oryanfit #gymlife #ukpt #ukgymlife #islington #londonprivategym #islingtonlife #onlinepersonaltraining #fitbody #fitfam #fitnessuk #strongman #fitnessmemes #fitbyomar #oryanfitness #london🇬🇧 #londonpersonaltrainer #ukpt

😀 #HappyFriday amazing follower 😃 It is the

😀 #HappyFriday amazing follower 😃 It is the weekend and restaurants are opening. If you are dining out as a date or with friends, the best way to choose healthy meals is to change your mindset:

➡️“It is not about what you can’t eat but think about what healthy items you can add to your plate. “ 🥗🥙🧆🥦🥑⬅️

✅ A successful Fitness journey and body transformation is like a relationship, if you cheat or keep cheating it wouldn't succeed, no excuses! Not talking about open relationships here 😃.

😒I will not lie and say it is easy, you need a will power! 🤔 You don’t need to say to everyone that you are dieting or eating healthy and you may make feel other people uncomfortable , you must be happy about the healthy choices you are making for yourself. Here are some extra tips to the menu above:

🥖Look for whole-grain breads, pastas and sides; opt for foods with healthy fats such as olive oil, avocados 🥑, nuts 🥜and seeds; be sure to order lots of fruits🍎 and veggies🥗 🥦; and go for lean meat 🍗🍡, turkey🦃, chicken 🍗or fish 🍣➡.

➡️👌A good tip is to avoid desert or share it. Also, have a nice walk at least 30-minute before you go to home and sleep.👍

➡️Follow me➡️ for more healthy tips and exercise advice and ideas 😃🤓

#healthylifestyle #healthydiet #muscledmen #ukfitness #onlinepersonaltraining #onlinecoaching#summerbody #londonpersonaltrainer #summerbody #ineedpersonaltrainer #engagedcouple #ukpt #islingtonpersonaltrainer #islingtonpt #londonstudiofitness #londonweddingplanner #engagedinlondon #londonactors #nutrition #workingfromhome #homeworkout

Facts: The recommendation by World Health Organisa

Facts:
The recommendation by World Health Organisation (WHO) to stay fit and healthy is to do both training weekly as follow:

➡️🏃🏃‍♀️You should do cardio at least
150 minutes of moderate intensity activity a week OR 75 minutes of vigorous intensity activity a week.

➡️🏋️‍♂️🏋️‍♀️ You should do strength training
working all the major muscles on at least 2 days a week

💪🏃‍♀️🏋️‍♀️So if you only running or just doing cardio, you are not completely "fit", you must do both! And Vice Versa , if you are doing strength training only then you are not completely fit!🤷

💪🏃🏋️‍♂️You need both to transform your body, how much of each, depends on your goals. This is where a good Personal Trainer comes handy. 🤓

➡️ You need strength training to maintain your weight loss after hitting your target. ❌ Don't worry you want be henched, unless you want to 😉 Again this is where a good Personal Trainer comes handy and worth investigating in one 🤷🤓 🤙

The videos of my clients doing some of the cardio and strength training I use in body transformation.

Are more of a cardio person or a strength training person or both? Let me know, comment below ⬇️

#fitnessmotivation #muscledmen #londonmuscle #muscleuk #londonpersonaltrainer #ukpt #gymlife #fitnessstudio #mensfitness #oryanfitness #fitbyomar #fitbyomi #oryanfit #gymlife #ukpt #londonprivategym #onlinepersonaltraining #gymlife #london🇬🇧 #thursdayworkout #workingfromhome #workingfromhomeproblems #workingfromhomefitness #selfemployed #instafit #thursdayfit #fitnessadvice #fitnesstips #islingtonlife

I always create time saving efficient workout. C

I always create time saving efficient workout.

Combining press-up (declined is more challenging) with mountain climbers is an efficient bodyweight workout for poor-time #homeworking people who wants to build #strength and lose unwanted body fat for #bodytransformation.

➡️Follow me for more time saving bodyweight Workouts.🏋️💪

#positivevibes #fitnessmotivation #muscledmen #londonmuscle #muscleuk #londonpersonaltrainer #ukpt #gymlife #fitnessstudio #mensfitness #oryanfitness #fitbyomar #fitbyomi #oryanfit #gymlife #ukpt #londonprivategym #onlinepersonaltraining #gymlife #london🇬🇧 #wednesdayworkout #wednesdayworkoutchallenge #workoutoftheday #instafit

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