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kerrysexton_pcapro. Dear you.. make peace with the mirror & watch your reflection change..

Dear you.. make peace with the mirror & watch your reflection change.. be yourself, let people see the real, imperfect, flawed, quirky, weird, beautiful & magical person that you are .. on those days you feel in anyway negative about your self, remember those positives that you love about your self, write them down, say them outloud, tell someone, anything.. #selfloveiseverything .. it takes time.. & it’ll come, change will happen but only if you work on it of course - start working now ❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ill again so it looks like another 2 rest days 😴 current weight - happy & trying to get healthy (bastard cold x2) ❤️ (haven’t checked in for almost 2 weeks due to time off)

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kerrysexton_pcapro. I truly believe that it's all of the hard times that you push your sel

I truly believe that it's all of the hard times that you push your self through that make you the strong person that you are, that make you step up to the next level, and that's what makes you a champion.. because your not willing to give in, you take the good with that bad but any emotion you feel inside you give the same response to.. and that is.. you keep on going, you keep pushing, you keep trying, just to be better than your own self & you don’t back down to anything that gets in your way, mentally, physically, you always find a way to keep moving closer to your goals, your dreams & you should never quit.. ❤️🇬🇧

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Making the “lighter” weights feel 10x heavier, hitting every muscle fibre & focusing on the target muscle 🔥 i ALWAYS start my sessions with heavier compound moves, today I did seated DB press & incline bench both hitting 6-8reps both needing a spot & added a slow set on the back of my press OUCH. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s important to me throughout my training to hit various rep ranges & perform different techniques, across movements, i generally stick to the same exercises.. that’s bodybuilding for you, my plan doesn’t often change from the first 2 lifts but I like to switch up the way I perform the rest of my session. sometimes I will carry on loading the weight on these movements, so today i focused on slowing the movement down more than usual this doesn’t mean picking up the lightest weight I will always aim to push my self, fighting gravity as it’s pulling me down! It REALLY burns, to get those last few reps out to take me to failure I generally like to push out a few extra even if the control goes a little! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you do this? Give it a try & tell me what you think, it’s a great way to keep your sessions intense but interesting & a little different. 🔥 Keep your eyes peeled @pro_female_fitness for details on my next session! @gluteywear kerrygw @southcoastgym

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Gymnastics with ma hun @becca7_fit (who’s pretty decent I must say 🙌) .. me however, not so good at much else but I think my headstands are pretty alright.. had so much fun & I didn’t die 🤸‍♀️🤷‍♀️😂 mad how much fear you have as an adult, i was half decent when I was younger 😳🤯😂 let’s see how we get on next week haha! 🤙

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kerrysexton_pcapro. REMINDER - Please DO NOT compare your self to anyone you see on the gr

REMINDER - Please DO NOT compare your self to anyone you see on the gram or anyone anywhere for that matter you never really know what the BTS is like / what they are hiding! —⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Some of us just know our angles 🤷‍♀️ the power of posing is PHENOMENAL as we all know & these arnt even photo shopped, remember there is that too!! the middle 2 pics are me just standing normal, which even i feel a little insecure about but that’s because we see people everyday hitting there best angles we forget they/we don’t walk around posed & should get used to ourselves in our normal daily positions & should constantly remind our selfs others are just posing when we put our selfs down, you can quite clearly see the difference that posing does on the 2 outer pictures... just remember this every time you see your favourite fitness inspos & start putting your self down, they are posing with many out takes to no doubt, also remember we all have things we are insecure about, even if someone does look “perfect” or you “wish” you looked like them, they are probably always hiding parts of them selves & showing there “best” to you. 🤷‍♀️☝️ — Stop hating on your self & start loving your self. Stop comparing your self to others.. ❤️

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kerrysexton_pcapro. 9 days off & we came back pushing hard & feeling strong, I was nervous

9 days off & we came back pushing hard & feeling strong, I was nervous before this, even before each set as I was used to my strength dipping after a first strong set before this much needed rest, but it wasn’t the case, it’s true what they say, you will come back stronger, & this is why a long period of rest is needed sometimes!💪 Decent session muscle rounds, dropsets, higher reps & mainly heavy sets, Form may a be a little off, not my usual gym/equipment, spot was needed but having a decent training partner & a good spot really ensures your pushing through limits 🙌 ✅ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ wow I can’t tell you how nice it feels to be back! Today was rest day (taking it easy & all that.. or maybe not with that session lol) BUT roll on tomorrow’s session!! 🙌

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kerrysexton_pcapro. Dancing into Monday like 💃 
Yesterday was day 1 of training which was

Dancing into Monday like 💃 Yesterday was day 1 of training which was SUCH a good session 🤮✅💪😈 today is day 1 of being back to some structure with macro tracking again after 9/10 days away from it all 🙌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ sometimes you need to completely take away all structure & routine in this sport, have some down time, some real rest, start to miss the things you love most to appreciate them again especially when you’ve been on it 💯 for months on end, it’s not a bad thing, your body needs it even if you don’t think it does, once you do it youll see you needed it, it doesn’t set you back it sets you up to miss & appreciate it it makes you want to get back so bad (I started to feel forced from fatigue catching up with me from my competitive season).. this has given me the perfect break & I’m SO motivated, rested & in a strong mindset to get going again 🙌✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ today is a rest day as we are easing my self back in slowly just to be smart but I’m ready to go on all levels, even rest which started to slack leading up to this break, so I now see how vital that is 💪😈 we back!! On another note, ive had the best 9/10 days off doing normal people things.. with the best people & although I’ve found this hard my people have made it easier, ending each day grateful & starting everyday grateful, keeping busy with the people I love most ❤️.. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ BTS with team @gluteywear even if they are trying to make me dance, maybe one day I won’t feel shy & will have a proper boogie for y’all 🤣🤣

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Had the best day with the some of the GW gang, @ami.pickering & @hayleevans thanks @dondizzley for making us all look so beaut & @fit_visuals for the footage.. & of course @carlythornton_ifbbpro the @gluteywear queen for the opportunity, so grateful to be part of such a strong, empowering & beautiful team/brand, hands down the BEST clothing brand imo 💯❤️ .....&&& today I found my new fav set 😍 —— Kerrygw ❤️

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Day 8 “FAIL” No I haven’t failed I just learnt. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Back to the gym today, slightly buzzing, slightly not, went to a different gym, choking during the warm up, lower back feeling tight, glute feeling tight.. stretched out for a little, rolled for a little.. went to go train, BUT today it wasn’t for me.. I said I would go back when I feel like it, when the chest infections gone & in no pain & that’s what I shall do.. my thought process went from pisssd off & fck it I’ll force it.. to NO be smart, if you injure your self, make your self feel ill or force your self to train.. you’ll end up setting your self back.. this is mentally really hard for me at the moment especially with a video shoot tomorrow for @gluteywear - I think the main reason for wanting to push my self to train today was to pump my self up a bit for tomorrow & make my self feel good 🧠 - BUT that’s not a good reason to fuck the rest I’ve needed up!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I feel SO strong for not giving in, for listening & respecting my body & mind, I push it all year & it deserves this break more than anything right now! So mobility & stretching it was which I feel super grateful for.. still so blessed I have this choice right now not to train & that’s another way I’m looking at it.. atleast I’m able to make a decision!! ☝️.. I’ll be back soon! 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ if your taking rest, if you need rest, if you want rest, take it and come back when your fresh, respect your self.. for longevity in this sport we NEED to❤️

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5,4,3,2,1 - I URGE YOU TO READ THIS BECAUSE ACTION BEATS ANXIETY. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ i posted this a while ago, but I wanted to share it again for any new followers & to remind anyone that forgot! #beyourbest #mindset.. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5,4,3,2,1.. GO - “action is everything your dreams are waiting for” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you struggle with putting your daily tasks into action even the smaller things & things like not hitting the snooze button & end up procrastinating on them often.. give this a try.. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s simple, but not always easy & doesn’t alwayssss work but it sure as hell helps me ☝️- in your head count down 5,4,3,2,1 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The theory - i if you have an instinct to act on a goal/task, you must physically move within 5 seconds or your brain will kill it.. so, you can prevent your mind from working against you. You can start the momentum before the barrage of thoughts & excuses hit you full force. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The counting will focus you on the goal or commitment & distract you from the worries, thoughts, & excuses in your mind. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As soon as you reach “5” – push yourself, as you count keep pushing until you get to 1 to move if you haven’t already. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is a great way to help you push yourself to do the “hard stuff / the easier stuff” – the work that you don’t feel like doing, or you’re scared of doing, or you’re avoiding. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is only a brief - It’s sciencey 🤓& if you search @melrobbinslive You’ll be able to read more - please let me know how you find this, TAG ME!!!! 🙌

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kerrysexton_pcapro. I MADE SOME HUGE DECISIONS THIS WEEK.. & this quote just rang so true

I MADE SOME HUGE DECISIONS THIS WEEK.. & this quote just rang so true with me ❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ “Don’t make your happiness dependant on achievement. Enjoy life now because that’s all there is”. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ i closed my members site, I won’t go into all the details but it was just to much for me alone, editing, managing the site, creating content all by my self with so much going on around me at this current time. I felt I wanted to focus on other areas more, my online clients, my posing clients, @_prettystrong & now @pro_female_fitness which is another members site but with a full team which takes the full load off of just my self but allows me to still give to you guys ❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ so yes, it was a decision that made me cry & stressed me out, i worked hard on creating this, but it just wasn’t making me happy it was causing me stress & I think it added to my struggles with anxiety, sleep & moods a lot which may sound crazy I don’t know, but carrying on when you haven’t got the heart is HARD, results/success come through happiness after all & I was forcing this? I’ve had a lot of opinions from people close to me, some saying go with it, some saying don’t as they could see how much it was taking from my happiness.. at the end of the day I chose to follow my heart, my intuition & my happiness.. I felt like I had failed massively, but now I realise I have learnt & I’m onto a very exciting path with even more opportunities in front of me to grab hold of & help more people still which excites me! Thankyou to everyone that has been there for me ✨🙏 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are forcing your way through life fighting your intuition, listening to others more than your self, when one decision could make you so much more happier I urge you to make the decision ignore the opinions & strive for happiness we only get this one life after-all so chase the things that make you most happy! We never fail we just learn ✨

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kerrysexton_pcapro. NEW SEIMAR DATES 🇬🇧🏴󠁧󠁢󠁷󠁬󠁳󠁿 -
But first, Thankyou to everyone

NEW SEIMAR DATES 🇬🇧🏴󠁧󠁢󠁷󠁬󠁳󠁿 - But first, Thankyou to everyone who attended my seminar @emporiumgym seeing so many of you learn, grow with confidence & make friends with others sharing the same passion was so nice to be a part of, it was so much fun & a huge success I honestly can’t wait for the next 🙏 ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ SO, as requested, I now have a seminar in WALES 🏴󠁧󠁢󠁷󠁬󠁳󠁿 on the 16th February @ufit_fitness & another in LONDON 🇬🇧 on the 23rd March @kingsgymofficial - please book via www.kerrysexton.co.uk/events or click the link in my bio! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Thankyou to @kompakwomen @officialcnp @_prettystrong @protan_europe @steelfitusa for sponsoring the event & providing everyone with goodiebags ❤️

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kerrysexton_pcapro. 2016 ➡️ 2018 .. when they told me I couldn’t stick to a plan, I didn’t

2016 ➡️ 2018 .. when they told me I couldn’t stick to a plan, I didn’t know how to train, I didn’t know what I was doing, I wasn’t strong enough, I would give up, I would never step on stage, I would never win a show.. I worked hard, learnt, took the good with the bad, learnt some more, I grew mentally which grew me physically & I showed them & my self that I could & I won’t stop.. you can to! ❤️✨

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kerrysexton_pcapro. What happens when you push your self to the limit in offseason - you c

What happens when you push your self to the limit in offseason - you crash just like prep! we all think we should be absolute machines in offseason, its still hard we push our bodies to extremes! Ever felt so fatigued you can’t sleep, your moods are up & down, your whole body aches, you can’t think straight, your hunger levels rocket, everything you loved about training your starting to dislike.. your let your super human self down if you take your foot off the gass? - you probably need a break like I did!! 1week off of training, tracking, checkins - 3 days to go!!!!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ I felt this crash coming for just over 2 weeks, 10 weeks post show with no de-load, training became inconsistent one day I was strong the next weak & questioning why these feelings of not wanting to go to my fav place were popping up. What was happening to me!!? Simple - I was over working my self, a brutal leg session & a chest infection was the final straw.. the next day I was an emotional wreck I had to drive 1.40 to my coach @team_lrf for him to tell me to stop. I needed to hear it face to face. I felt like I was failing, my mind was so tired I saw me stopping as being weak/broken & not what it actually is.. human/progress/strong & that actually to progress as an athlete at the highest level we need to make training 💯nutrition 💯 rest 💯as @hollingshead89 said today which has really reminded me - this used to be my motto!! My rest was very minimal I ignored signs to deload & this was infact setting me up for “failure” injuries were occurring, my body was tight, fatigued, hunger levels rocketing. although I couldn’t tell my self to stop I’m glad I forced my self that day to go & see my coach it was the first time I’d explained exactly what was going on with me. this could have been avoided - I don’t regret this because I’ve learnt from it.. I used to be SO on the ball with sleep & rest these last few weeks I’ve slipped into 2016 habits! SO this is a reminder.. rest needs to be 💯 just like the other areas of training & nutrition that we work so hard on.. or we WILL fail, we WILL face set backs. This sport is about longevity.. here’s a reminder to my self & you ✅❤️

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kerrysexton_pcapro. You must train your intuition, you must learn to trust the small voice

You must train your intuition, you must learn to trust the small voice inside of you which tells you exactly what to say, do & decide, you have the power & courage to follow both your heart & your intuition so let it guide you - I’ve had to trust mine a lot recently, I’ve made some pretty big decisions, some hard ones at the time, but I know it’s right ✨ @gluteywear kerrygw (15% off of all leggings & racer back vests at the moment) @benmarkphoto 📸

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kerrysexton_pcapro. Wake up everyday & remember who you are, remember why you do what you

Wake up everyday & remember who you are, remember why you do what you do, why you have certain goals in life & that some goals change & that’s okay, this does not mean you are failing, it was meant to be, trust your intuition, let it guide you,move on with determination, remember what you want from your life.. realise you will face testing times.. remember those testing times are where you find your true strength & courage, remind your self of that often & keep pushing through anything that comes your way.. “be you & the world will adjust” x

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kerrysexton_pcapro. “Sometimes you have to break a little to find your self again” No gym

“Sometimes you have to break a little to find your self again” No gym clothes more normal human clothes for a week, no macro tracking/plan for a week! WHAT?! see my story (offseason highlights) for the reasons why.. I waffled a lot though so be warned 🤷‍♀️😂! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In a nutshell though.. I just had to be told to stop.. sometimes less is more.. & this is the case in this instance! this is no set back to me this is progress to move forward & push again, @team_lrf thanks for making me, being reassuring about it all & having my back & best interests ALWAYS ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ thanks to one of my besties @bethanyjlord for sharing your journey, being on the phone to me for hours & making me realise I needed a break to & HUGE thanks to my mum, dad & sister for everything, @carlythornton_ifbbpro - for being my rock as per.. & all the rest of the support I’ve had, you know exactly who you are - it’s true what they say, hard times always show who’s there & I’m so thankful for you all xxx ❤️💪✨

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Throwback to those leaner days #deathface 😂.. but, isn’t it amazing when you become so aligned with your passion, your goals, your dreams.. when your dedicated day in day out, I go to sleep thinking about it & I wake up thinking about it.. & i freakin’ love it. throwbacks always fire me up, I feel like I’m having a very productive offseason so far & am working hard towards adding some more muscle tissue to this frame which will be revealed later in the year, this phase “the improvement season” excites me, I’m currently waiting on international shows to be released so I have no real date in mind yet, that doesn’t stop me from working though. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ TIP - in your offseason you should always train with the thought that you are training for your next show now & having that approach keeps the fire lit, after all this is the most important phase, sometimes stepping off stage can be hard & you feel lost, you may even feel this as you progress through your offseason, but ever since realising this is the important part & that just because there isn’t a close date set, it doesn’t mean you need to slip off, focus on enjoying the extra food, the training, becoming stronger & be consistent with it, it will provide you with progress even when you struggle to necessarily see it as this phase obviously requires some healthy body fat to, so it can be had to essentially see the progress being made.. but honestly, it doesn’t matter when the next show is.. just make sure you apply your self in every session & you will not regret it! 💪✨

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