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LILY | WOMENS HEALTH AND FITNESS COACH 🌸

@beyondbylil

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B. Physiotherapy
40+ women transformed
Helping you lift and run without burnout 🤍
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I see so many people winging their running journey and cooking themselves in the process because their gym sessions are full of junk volume and their runs have no structure or purpose.

What you need to do:
- Have a CLEAR running goal - distance/time that you want to reach, with a set timeframe
- don’t increase load by more than 10% each week to allow your tissues time to adapt. your cardiovascular system might be able to keep up, but your bones, tendons and muscles take longer to build capacity
- get rid of junk volume in your lifts, 2-3 quality sets of an exercise is enough. ditch the half-ass warm up sets!
- change your programming - get rid of any unnecessary movements, and include some single leg exercises + plyos to improve running mechanics and reduce risk of injury

Another one i’d personally add in there - get a coach! Figuring it all out on your own can be challenging and leaves room for so much error. Invest in someone who has experienced what you’re going through and learn from them - you can apply to be coached by me by filling out the contact form in my bio 🩷 by @beyondbylil

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5 days ago

eating less and doing more isn’t always the answer and here’s why:

obviously this is dependent on your starting point - i’m mainly talking to those who feel ‘skinny fat’ or ‘soft’, if you are overweight then yes a calorie deficit is needed until you are at a healthy body fat percentage.

But for those wanting to refine their physique, being in constant calorie deficits isn’t always the answer. If you don’t allow your body to be in an optimal condition to build muscle, you will have to keep decreasing your cals to a ridiculous amount to keep losing fat.

If you first focus on eating at maintenance calories, learning how to actually train HARD, establishing good tracking habits, hitting your 10,000 steps a day and optimising sleep, i guarantee that will get you a better result then constantly decreasing your cals.

There’s a reason why all your fav fitness influencers can be eating north of 2500 cals a day, and stay shredded. It’s because they’re using that extra fuel to train hard, and their muscle mass is higher.

apply for 1:1 coaching via the link in my bio <3 by @beyondbylil

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3 months ago

A few of my fav Beyond transformations

Apply for personalised coaching via the link in my bio :) by @beyondbylil

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4 months ago

YOUR NEXT FULL BODY WORKOUT💛

WARM UP:
- worlds greatest stretch
- 90/90 hip rotations
- 2x12ea B stance RDL

THE WORKOUT:
💛2x20s each side copenhagen hold
💛3x10-12 back extension
💛2x8-10each side glute kickback
💛3x6-10 dips (can do assisted or sub for db bench)
💛2x8-12 face pulls
💛2x8-10 cable bicep curls

Remember not to chop and change your workouts each week!! Pick your split, follow it, progress in those movements.

Follow for more <3 by @beyondbylil

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13 hours ago

styling the new racer collection with some of my fav @kikiva.collection pieces 🩷 yours tonight at 7pm AEST. code LILY for 10% off xx by @beyondbylil

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2 days ago

time to audit yourself - if you’re truly working close to your max, your ability to progress EVERY SINGLE WEEK becomes smaller, as you’re closer to your ceiling.

progressive overload is what will allow you to progress your training stimulus over time, either by reps, load, volume or tempo. This will stimulate muscle growth as your muscles adapt to accomodate this demand. Which then leads to you being able to increase your training demand further (squeeze out another rep, increase weight).

But this is a slower process than you might think. Not being able to increase your weights every week doesn’t mean you’re not progressing, it could mean you’re at your maximum ability for the moment.
but if you keep pushing to the same intensity, every week, this will compound into eventually being able to progress in that lift as your muscles adapt.

You want to aim for an upwards trend over time, however weekly progressions shouldn’t be possible if you’re training to that point.

super wordy, hope it makes sense. if you’re a beginner, this doesn’t apply to you as you need time to gain confidence with form and learn what training close to failure feels like. so you’ll like be able to progress way quicker! by @beyondbylil

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2 days ago

It’s easy to follow a plan when you have nothing on, but when life gets busy, things can fall apart if you don’t have a plan in place.

I study full-time physiotherapy, have had assessments due every week for the past 6 weeks, run this business, do 4 gym sessions and 3 runs per week, and still get all my food tracked, get my 8hrs sleep in. And somehow among all this, I’m feeling pretty good and not burnt out!!

Here are my biggest tips getting me through this busy season <3

If you need help managing your health + fitness goals around a busy life, i’m your girl!! Apply for coaching via the link in my bio xx by @beyondbylil

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5 days ago

one of my busiest weeks of the year so far!! training has ramped up, uni has been CRAZY with exams every week, and whilst managing that I have had the biggest 2 weeks my business has ever seen.

I’ve managed to stick to my training super well as everything is planned out, every session has a purpose and there’s no junk volume.

Save this to guide how you could structure your weeks around gym + running, i’ve been doing this split for a while and it is working so well for me🧘‍♀️

All fits are @kikiva.collection | dc LILY for 10% off by @beyondbylil

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13 days ago

THE PERFECT LEG DAY RECIPE 🌟🌟
Whether you’re a runner trying to optimise your strength sessions, or just trying to level-up your leg days, here’s a formula that covers all your bases in one session.

Good programming considers loading your target muscles in a variety of movement patterns to work them in different ways and maintain performance through your session.

THE LEG DAY FORMULA:
🌟 glute drive/hip thrust
🌟 hinge pattern - RDL, deadlift, back extension, good mornings
🌟 squat pattern - bulgarians, split squats, leg press, pendulums, smith squats, barbell squats
🌟isolation/accessory - hip add/abuction, leg extension, hamstring curl, glute kickback
🌟calves - seated or standing calf raise

Ensure to make one of these a single leg variation!

When you follow this leg day make sure you:
FUEL before you train
perform 2-3 sets of each exercise
treat each set as a WORKING set rather than using your first few sets to build up to your working weight
rest 90s-3mins between sets
push close to failure

If you need help with your programming, I offer support via 1:1 coaching, you can apply through the link in my bio <3 by @beyondbylil

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19 days ago

you will only ever be as successful as the excuses you make. are you really doing everything you can? go beyond your limiting beliefs, you are capable of more than you think <3 by @beyondbylil

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23 days ago

showing you what I eat on a double session day, not so you can copy it, but to show you that to train this hard and grow muscle whilst working towards a running goal, you NEED to eat 💖💖

if you need help fuelling your training, you can apply for 1:1 coaching via my bio. Anyone who joins in September gets the chance to win a $1500 prize pool <3 by @beyondbylil

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23 days ago

Z2 running is fun 🙂‍↔️🙂‍↔️ by @beyondbylil

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a month ago