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beyondbylil

@beyondbylil

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B. Physiotherapy
40+ women transformed
Helping you lift and run without burnout 🤍
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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
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SESSION DETAILS BELOW 🌟 This one will help you get used to running with lactic in your legs legs and train your body to cycle it out more quickly. Adjust cycle length to give yourself 1:30-2mins rest between reps. What i did: 10 min w/u jog 🌟2x800m on 5 min cycle 🌟4x400m on 3 min cycle 🌟 4x200m on 2 min cycle Have fun (sorry in advance for the sore leggies xx) Fit is @kikiva.collection serenity crop and dark blue dynamic shorts - running-approved. You can save 10% with my code LILY <3
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If you’re using the rower in your sessions, there’s a high chance your technique is slightly off. It’s one of the most commonly misused pieces of equipment on the gym floor, but mastering it is essential if you want to coach real clients safely and effectively. Lil shows you a step-by-step technical breakdown on how exactly to execute and coach the movement properly. At NHFA, we believe capability creates confidence. True coaching authority comes from understanding the fine details of form and movement mechanics, not just repeating generic cues. Stop guessing the mechanics and start coaching with clarity. 👉 Watch the full Reel to see Lil break down the exact setup, drive, and recovery phases. #NHFA #FitnessEducation #CoachingTips #RestAndRecovery #PersonalTrainerAU RTO31894
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STEAL MY TRAINING SPLIT 🌟🌟 if you want to build muscle but also have a running goal… here are all my sessions and how I space them out in my week, so that my lifts don’t impact my runs, and my runs don’t impact my lifts. This has been working well for me around uni + work commitments!! Save this and give it a try 💖💖 All fits are @kikiva.collection | you can use code LILY to save 10% off your order x LOWER BODY 1 warm up: - 1x8ea WGS - 2x12-15ea B stance RDL workout: - 2x12-15 hip abduction - 2x8-12ea B stance hip thrust (machine or smith) - 3x6-10 pendulum squat (can sub hack squat or leg press) - 2x10-15ea cable step up - 2x10-12ea SL calf raise UPPER BODY warm up: - dowel dislocations - 2x10-12 band pull apart workout: - 3x6-10 pull up (can sub assisted or lat pulldown) - 3x7-10 dumbbell shoulder press - 3x8-12 tbar row (can use any chest supported variation) - 2x8-12ea cable lateral raise (use a cuff instead of d-handle, game-changer) - (not pictured) 3x10-15 cable crunch TEMPO OR SPEED RUN I will do one week more threshold-based, then the next higher anaerobic/speed-based. Threshold has shorter breaks, slightly slower. Eg 3x8mins with 1 min rest Speed-based might look more like 400m intervals with 2 mins rest These change week to week :) LOWER BODY 2 warm up: - 2x8ea isometric hamstring bridge on foam roller - 2x10-15ea B stance RDL workout: - 3x8-12 glute drive (machine or smith) - 3x6-10 barbell RDL - 2x6-10ea db bulgarian ss - 2x10-15 leg extension - 2x8ea hip flexor drive FULL BODY warm up - 2x5ea 90/90 hip opener - 2x10-15ea single leg glute bridge - (before upper) 2x10 band pull apart workout: - 2x10-15ea dynamic copenhagen - 3x8-12 back extension - 2x8-12ea cable kickback - 3x5-10 dip (can sub for bench press variation) - 2x10-15 face pull - 2x8-10ea db hammer curl ZONE 2 RUN varying length depending on running goal, but heart rate must stay low to target aerobic system!! I used to always push my long runs to that middle ground pace (i had this rule in my head that it had to be sub 5min/km or it didn’t count). I learned the hard way that going hard on all your runs doesn’t target all your energy systems, and impairs recovery be
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my go-to leg day atm, fuelled by @beforeyouspeakcoffee ☕️ I was SO SORE after this which just goes to show that intensity and intention matter way more than smashing yourself with a bunch of junk volume. wearing @kikiva.collection dainty crop and low dynamic shorts in dark choc!! dc LILY to save 10% on urs xx 🌟THE WORKOUT🌟 warm up - 2x8ea WGS - 2x12-15ea B Stance RDL workout -2x12-15 seated hip abductions - 2x10-12ea B Stance hip thrust (use machine) - 3x6-8 pendulum squat (or hack squat or leg press) - 2x12-15ea cable step up What matters most isn’t the rep range, but the intensity you’re performing your sets at. Your first set isn’t a warm up set, it is a WORKING set. If you need to, do a few reps of the movement at a lighter weight to get accustomed to it, then when you start your first set, you are workingggggg. Your first reps should not be looking the same as your last if you’re truly working to the right intensity. Save and follow for more 🌟🌟
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wokeuplikedis :$ twin sienna is so cool x ulus zooooom protect your head nyang nyang yeyes rock we waited one week for
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a few videos from today’s upper day in @kikiva.collection raspberry colourway code LILY I’m only training upper once per week at the moment, and my focus is performance in movements i enjoy - pull ups, dips and now refining my muscle up technique TODAY’S SESSION: warm up - dynamic stretching, scapular pushups and regular push ups - about 10 failed muscle up attempts before I got it - 3x6-8 pull ups (starting with weighted) - 2x6-10 dips not filmed: - 3x8-12 tbar row - 2x10-12 db bicep curl - 2x10-12 cable lateral raise Remember you can’t do shi like this without FUELLLL 🌟🌟🌟 If you want programming that will help you achieve movements like these, link is in bio 🩷
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Are you constantly battling shin splints, runner’s knee, or tight calves? 😫👇 There is a high percentage of recreational runners who will pick up an overuse injury this year. But a few simple tweaks to your routine can completely change that. You don’t have to just accept the aches and pains as part of the sport. In this video, Lily shares 3 hot tips to bulletproof your joints, build tissue tolerance, and significantly reduce your injury risk so you can keep clocking up those kilometres consistently. The best part? These aren’t about buying expensive shoes or spending hours stretching. They are simple, actionable shifts you can make starting today. Watch the full Reel to find out what they are! 🎬 👇 Let us know in the comments: What is the number one running injury or niggle that always seems to slow you down? #RunningTips #InjuryPrevention #RunnersCommunity #RunSmart #NHFA
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Want to grow the glutes but not sure where to start? 🍑🔥 Lily is taking over the feed today to share her absolute favourite glute day staples. If you’ve been smashing out random exercises and wondering why you aren’t seeing results, it’s time to get specific. Growing your glutes isn’t just about “feeling the burn” - it’s about choosing the right movements that actually target the muscles effectively. Lily has narrowed it down to the top 5 exercises she swears by for building strength and shape 🏋️‍♀️✨ Watch the reel to see the full breakdown 👀 Ready to take your fitness knowledge to the next level? Our Cert III & IV in Fitness gives you the foundation to become an expert in the gym. Vote below what your favourite glute exercise is! RTO31894 #NHFA #GluteWorkouts #PersonalTrainerTips #LegDay #AustralianFitness Save this for your next glute day 📌
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Winter is here, and so are the excuses ❄️🏃‍♀️ 👉 Comment your winter motivation below - what keeps you showing up when it’s cold? ❄️ We all know the feeling - it’s dark, it’s freezing, and the snooze button looks way more inviting than a 6 AM session. But as a coach, how do you keep your clients from hibernating until spring? Lily is back to share exactly how she keeps her community fired up and on track when the temperature drops. It’s not just about “trying harder” - it’s about having the right strategies in place to make the healthy choice the easy one, even when it’s raining outside 🌧️💪 Watch the reel to hear Lily’s top tips for maintaining client momentum during the cooler months 👀 Ready to master the art of coaching? 🎓 Our Cert III & IV in Fitness gives you the tools to lead with authority, no matter the weather. RTO31894 #NHFA #WinterFitness #GymMotivation #PersonalTrainerTips #AustralianFitness
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HYROX is taking over the fitness world, but are you actually ready to coach it? 🏃‍♂️🏋️‍♀️ Lily just smashed her first HYROX and she’s proof that combining NHFA knowledge with real-world grit is the ultimate winning formula. It’s one thing to do the race, but it’s another thing entirely to program for the unique demands of functional hyrox training. From balancing the running volume to mastering the sled push and those final wall balls, Lily is sharing the insider secrets on how to prep your clients for the “world series of fitness” without burning them out 🚀 Watch the reel to see Lily’s top tips for training HYROX clients and what you need to focus on to get them race-day ready 👀 If you want to be the coach that people seek out for specialised training like this, you need a rock-solid foundation in exercise science and programming. Our Cert III & IV in Fitness gives you the tools to take on any challenge - from the gym floor to the HYROX arena. Comment COURSE to learn more about leveling up your PT game or hit the link in our bio to get started 🔗 RTO31894 #NHFA #HYROXAustralia #HyroxTraining #PersonalTrainerTips #HyroxCoach Save this for your next HYROX prep session 📌
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Still not seeing progress in the gym? 🛑 It’s usually the small things you’re missing that make the biggest difference. Watch the reel for the exact tweaks you need to start seeing results again 📈 If you’re ready to stop guessing and actually master the science of training, it’s time to level up. Start your fitness career with first-class practical education that actually gets you results 💪 Hit the link in our bio to learn more and kickstart your journey today 🙌 RTO31894 #gymprogress #fitnesstips #ptcourse #australianfitness #trainsmart
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