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gemma

@gemmarader

4.8K

followers

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Strength & fitness coach 🇦🇪
1:1 coaching & online
Strength | CrossFit | Hyrox | pre&post natal | reformer
Move with me 📲

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We are very happy to announce another addition to the coaching team.

Gemma is looking to take on individual clients with a variety of health and fitness goals but, as you will see, is equipped to provide a service to those with very specific needs that previously we could not.

Have a swipe to see why we are so excited to be working together and make sure to show her some love 👇🏽 by @gemmarader

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4 months ago

@gemmarader 🇿🇦 is the Africa Semifinal champion! 👑

Rader will be headed back to the CrossFit Games, but this time as an individual.

With the exception of Event 3, Rader finished each event in the top three, including two event wins.

Rader is having her best season yet. She placed third in the Open, second in Quarterfinals, and won her first Semifinal in Africa.

#CrossFit #CrossFitSemifinals #Watch24SF #CrossFitGames 📍 @renegadegames by @gemmarader

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2 years ago

Excited is an understatement!
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Check in ✅
Gear ✅
Briefing ✅
Event 1 of the @crossfitgames kicking off tomorrow morning 🤩!
Less go!!!! ⚡️
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Big thanks to all those who have gotten me here ❤️. You know who you are 😘.
•
#crossfitgames #texas #USA #crossfitwomen #goruck #Fittestintheworld #athlete #crossgitgamesathlete #africanchamp #fittestinafrica #rookie taken in Dickies Arena by @gemmarader

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2 years ago

Standing next to you has been a dream come true winning the 1st 🏆 was special✨but sharing this moment with you was my greatest victory❤️💪🏻

You taught me that champions are built through dedication and discipline🥇If I had to choose again, I would choose you Gemma every time it was the best day❤️❤️ by @gemmarader

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2 months ago

Meet the team behind the programs.

Serious about progress, one thing our coaches all share is going above and beyond for you and your goals.

Want to find out more? Comment below or get in touch.

Pursue Your Potential by @gemmarader

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2 months ago

full of Dakos, Assrytiko, vitamin D and sea salt ☀️ by @gemmarader

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3 months ago

by @gemmarader

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3 months ago

Saturday calls for the long and 🥵!
QHP Hybrid Program… with a little twist.

Here I was thinking I’d be smart and save some time by cutting out the rest periods between the 5 min AMRAPS, safe to say that idea didn’t last long.

My version of Saturday’s workout:

Part 1: 3 × 5-minute AMRAPs

200 m run
18-calorie C2 Bike
AMRAP: 9 DB Deadlifts, 7 DB Hang Cleans, 5 Shoulder to Overhead

—> rest 2 mins before part B.

Part 2: 3 × 5-minute AMRAPs

200 m run
20-calorie Row
Max Burpee Box Jump Overs

—-> rest 4 mins

Part 3: 3 × 5-minute AMRAPs (1 min rest between rounds - because 🫠)

200 m run
18-calorie Ski
AMRAP: 10 Step-ups, 10 Push-ups, 10 Toes-to-Bar

It definitely made for a tough Saturday session.

@frog_grips becoming a regular come back to my training. Who knows may be competitions are going to be on the horizon again. by @gemmarader

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4 months ago

Watch out 💥Bringing back some CrossFit into these upper body strength sessions.
This is a snippet:
Super set: 3 sets
DB hook lying bench 3x10 (24kg)
Strict neutral grip pull up 3x6 (12kg)
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5 sets:
10 strict HSPU
- rest as needed
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Looking to get back into any form of fitness, general strength and conditioning or just want to feel healthy and strong let me know, drop me a DM 💥
@qhptraining by @gemmarader

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4 months ago

𝙎𝙪𝙥𝙚𝙧 𝙎𝙖𝙩𝙪𝙧𝙙𝙖𝙮 𝙝𝙞𝙩𝙨 𝙙𝙞𝙛𝙛𝙚𝙧𝙚𝙣𝙩 𝙬𝙞𝙩𝙝 𝙩𝙝𝙚 𝙧𝙞𝙜𝙝𝙩 𝙥𝙖𝙧𝙩𝙣𝙚𝙧. 𝙂𝙧𝙖𝙩𝙚𝙛𝙪𝙡 𝙩𝙤 𝙨𝙝𝙖𝙧𝙚 𝙩𝙝𝙚 𝙛𝙡𝙤𝙤𝙧 𝙬𝙞𝙩𝙝 @gemmarader 𝙩𝙝𝙚 𝙗𝙚𝙖𝙨𝙩 𝙩𝙤𝙙𝙖𝙮. 🐅 #𝙎𝙪𝙥𝙚𝙧𝙎𝙖𝙩𝙪𝙧𝙙𝙖𝙮
@qhptraining X @fitground.uae by @gemmarader

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4 months ago

The most important thing about YOUR training ✨⬇️
Loving what you! It is The most powerful driver of consistency!
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Find a coach who listens and gives you a good balance of what you love and what you need to train now and for the years to come!
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If this sounds like something you need comment below or send me DM because this is something I can help you with !
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This was my workout of the day:
4 sets:
15 cal C2
10m handstand walk with turnaround
15 cal C2
60’ rest
15 cal row
1O BOR
15 cal row
60’ rest
40m SB carry 70/40kg
12 cal AB
10 SB cleans 70/40kg
2 min rest
—> each round took between 2-2:30
Save it and let me know how you get on by @gemmarader

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5 months ago

🍑 Wanna grow your glutes??
Make sure you are doing your RDLs correctly!!
Do you know:
•Where your foot pressure should be?
•How to hinge correctly with appropriate pelvis and rib cage alignment?
•What needs to happen at the hip to get your glutes to work??
•How to NOT feel it in your back?

✨I have some online or in person coaching spots opening up in May. If you are looking to either:
- learn about good technique
- Get strong
- get that toned look
- be injury free
- get serious about your training
- Build a strong, capable, resilient body

✨📲Drop me a message and we can get started! by @gemmarader

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6 months ago