Pennie Varvarides ∞ London, UK

Pennie Varvarides ∞ London, UK @superpennie

Strength & Conditioning Coach | GoodGym Trainer | PT Writer New Balance AmbassadorπŸ‘Ÿ πŸƒπŸΎRunning NYC Marathon - Nov 🚲Cycling Barcelona-Valencia - Sept
http://www.omqfitnessmagazine.co.uk/how-to-fuel-your-marathon-training/

330 miles (531km) later and we are in Valencia. So many lessons were learnt along the way, namely we can do anything. But more practically: you do not need as much stuff as you think you do; use a better bike; don't always trust googlemaps blindly. _____ Wonderful couple of weeks' adventuring with @rlevettator. We come home tomorrow. Hopefully Apple can fix my phone ASAP! _____ Wearing @newbalanceuk. . . . . . #cycleadventure #cycletouring #bikeride #cyclespain #womenwhocycle #healthyholidays #fitnessholidays #healthylifestyle #londonpt #queer #cyclingvictory #longdistance #fitness #instafit
I promise I was wearing a helmet! We are 200 miles in now, with just a few more stops to go. We stayed in a castle in Tortosa, which was one of the most incredible places I've ever stayed! _____ My phone is broken, so this will likely be the last post until I am back. @rlevettator is letting me use hers so I can let you know how far we've come! Cycling through Spain is by far my favourite activity ever. _____ #cycling #cycleadventure #fitness #healthyholidays #londonpt #cyclespain #bikelife
We've made it to Pratdip. The hardest part of our trip so far was the 14 mile round trip to the supermarket (back up and down the mountain) to what the man we're renting the apartment from told us was the closest shop. We realised when we got back to the village that there was a shop down the road! The 7 miles to the shop through the wind and rain and rocks was one of the hardest things I think I've ever done. That was after already cycling 25 miles up the mountain in the first place! _____ I am so incredibly lucky to have @rlevettator with me. My hero carrying all the shopping back to save my knees. Today has been something else, but it's totally worth it. We are using two of the most useless bikes I've ever ridden on, and coupled with blizzard winds we were going backwards on some of the ascents! Tomorrow is a rest day. We stocked up on food and snacks to see us through! #ohmyquad
We are cycling from Barcelona to Valencia. Part one is complete. We've made it to San Pere De Ribes. It was too much faff to bring our bikes and too expensive to rent bikes (€2,000!?), so we bought some cheap ones from a supermarket in Barcelona. They're not great, but hopefully they make it! #ohmyquad #cycleadventure _____ Hopefully this counts as marathon training!
PLANT-BASED DINNERS// πŸ™ŒπŸ½ I am loving how much easier it gets each year to find veggie and vegan things to eat when I come to Spain. @brunchandcake was a wonderful discover. This quinoa burger and black peanut butter coffee was a real treat! _____ Tomorrow is Day One of the riding. Super excited πŸš΄πŸ½πŸ‘πŸ½πŸ˜¬ #ohmyquad
Found a vegan ice-cream stand by the beach and got very excited. It was actually just sorbet covered in fruit and chia seeds. Still exciting. Soaking in some rays and having a swim before we head off on our 600km+ ride along the coast. Leaving tomorrow morning! #OhMyQuad
I make a few of my clients do the same work out each month, timed. Every time they get under 10 mins, we put the weights up the next time. Here's @katejones04 shaving three minutes off her last time! _____ Doing timed workouts is a great way to test progress. All you need for this one is a cable machine and a dumbbell: 5, 10, 15, 10, 5 Cable twists (both sides) Single-and DB snatches Burpees _____ Give it a go and let me know how you get on! #OhMyQuad
CLIENT PROGRESS // πŸ’ͺ🏽 Super proud of @dave_rodger clean and pressing 55kg for the first time πŸ™ŒπŸ½ such incredible progress over the last couple of months! ____ I've had a real week of PBs with my clients this week πŸ‘πŸ½πŸ‘πŸ½ such a wonderful way to pause before I go to Spain for a couple of weeks. I didn't manage to photo/video all of the PBs unfortunately, but I'm super proud and excited about all of them! I'm off to Spain tomorrow to cycle from Barcelona to Valencia. Excited to see how they all get on with their homework! ____ For coaching enquiries email pennievarvarides @gmail.com or DM #ohmyquad
Don't worry about what anyone else is doing. Just focus on you. On what you want, where you're going and how you're going to get there. Focussing on getting it done. Most people have to work real hard to get the things they want and there is no point you wishing for something if you're not going to do anything about it. _____ There is no magic pill or secret move. There's just hard work and consistency. There's saying yes to things you're not sure you can actually do and doing them anyway. There's doing things that scare you and learning how to do them better. There's practice. _____ If you want to be good at anything, you have to just practice. There will always be a million reasons why you can't do something; just find one for why you can. _____ What are you working towards? I'll be running @nycmarathon with @newbalanceuk in November. Four years ago I was an overweight journalist who drank too much and had a terrible relationship with food and my body. Now I'm a strength and conditioning coach getting featured in @womenshealthuk and @cosmopolitanuk and running with @goodgym and generally spending my life getting paid to play and learn and grow. Anything is possible if you want it bad enough. What is it that you want? #MyFutureSelf
CLIENT PROGRESS // πŸ™ŒπŸ½ Oh you know, just @katejones04 picking up 90kg for the first time - a 20kg PR! (Also hitting 80kg for 2 beautiful sets of 3 before this.) Super proud πŸ‘πŸ½ #ohmyquad
So wonderful to finally meet @jayrayfitness at the @womenshealthuk Run Club with @newbalanceuk this evening! Fab night running around Regents Park, sprinting and side-stepping and bouncing around. #myfutureself
CLIENT PROGRESS// πŸ™ŒπŸ½ Fantastic job from @kerseiiiin this morning smashing out three 90kg singles - new PB! She's building up to competing in her first powerlifting comp. Super proud πŸ‘πŸ½πŸ‘πŸ½ #ohmyquad
Who's coming to @womenshealthuk run club with @newbalanceuk tonight? Link in bio πŸ™ŒπŸ½ #MyFutureSelf _____ Come keep me and @jayrayfitness company On tonight's fartlek run #roadtonycmarathon
15 x 3: 10 @ 70kg, 4 @ 80kg, 1 @ 90kg. BW 56kg Training with @hjframpton and @v.a.physique today. Deadlifts were followed by heavy seated rows, 100 (not so heavy) lat pull downs and a tricep tri-set from hell. _____ A strong posterior chain will make you better at life - so this totally counts as today's marathon training. I'll be running @nycmarathon in November with @newbalanceuk πŸ™ŒπŸ½πŸƒπŸΎ #MyFutureSelf #LiftingIsEasierThanRunning _____ I'll be leading at run around Tottenham this evening with @goodgym Harringey. 4km. Meet at Tottenham Green Pools at 6.45pm. And I'll be running with @womenshealthuk Run Club tomorrow from the New Balance store. Click the link in my bio to sign up. 4.5km. Come keep me company! _____ For coaching enquiries and help improving your lifts email pennievarvarides @gmail.com #ohmyquad
SPECIAL DELIVERY // πŸ™ŒπŸ½ Massive shoutout to @halfrust who brought me a bag full of @scienceinsport gels today to help fuel my marathon training @ncymarathon! #roadtonycmarathon #roadtonyc _____ Bring on my next long run! #MyFutureSelf @newbalanceuk _____ How do you fuel your long runs? #RunChat
KETTLEBELL WORKOUT: 5 SA swings 5 SA snatches 5 SA cleans Then do the other side. Then do 4s, 3s, 2s and 1s. Working your way down the pyramid. #OhMyQuad _____ Wearing @newbalanceuk. πŸ“Έ @v.a.physique. _____ As I prep for @nycmarathon, my training has obviously changed, involving much more running as time has gone on. But there's nothing like a conditioning circuit to build strength and endurance without the impact on my knees 😬I LOVE kettlebells πŸ™ŒπŸ½ #roadtonycmarathon #MyFutureSelf
RUN WITH ME // πŸƒπŸΎ Join me on Thursday for the @womenshealthuk Run Club with @newbalanceuk. 6pm, 4.5km fartlek run with @jayrayfitness. Limited spots available, so sign up if you'd like to run with us! Link in my bio @superpennie πŸ™ŒπŸ½ _____ Wearing @newbalanceuk. πŸ“Έ @rlevettator #MyFutureSelf _____ #roadtonycmarathon #OhMyQuad
CLIENT PROGRESS//πŸ™ŒπŸ½ Four months ago @ria_mac3 came to me with work-related back pain. She couldn't hold a plank for even a second without it hurting. We've been working on strengthening her core, whilst building gym confidence and overall strength and endurance. Yesterday I asked her to try a plank for the first time since our first session. She was able to hold it for a minute – and, most importantly, felt no pain in her back at all. This has translated to real life improvements, with simple everyday tasks like standing up or getting out the bath just being easier and pain-free. _____ Super proud of how far she has come and all the work she has put in so far. Excited to continue helping her achieve her health and fitness goals. ____ For coaching enquiries email pennievarvarides @gmail.com
MARATHON TRAINING// πŸƒπŸΎ Did an 11 mile run today, the furthest I've run so far on my #roadtonycmarathon. Made it to 9 before I had to stop and hobble the rest of the way. Made it to 8 before the hobbling last time, so I'll take the victories where they come. #OhMyQuad _____ It was so hot out, my hands expanded! Real fat runner hands happening. I don't know what that means or why it happens, but apparently it's a thing. _____ There were several points along the way I considered asking someone to let me hitch a ride home on their boat, but I managed to refrain. I am now lying on the sofa icing my knees and hips and wondering how on earth I'm going to manage 26 miles. More than twice as many as I did today. More than twice. Having a bit of a crisis of faith about whether this is even possible. ______ I'll be really impressed if I actually manage to make it all the way round New York Marathon without collapsing somewhere along the way. Here's hoping I can do it. #MyFutureSelf _____ Wearing @newbalanceuk. πŸ“Έ @rlevettator
MARATHON TRAINING// πŸ€¦πŸ½β€β™€οΈ I was supposed to do 11 miles today. But by the time I woke up and had breakfast and was ready for running it was the middle of the day. I managed to run a mile along the River Lea before I was too hot and ready to turn back. Grand total of two miles of running today. Basically through an oven. Luckily I'm not working tomorrow morning, so I can try again! _____ This is my Why-am-I-doing-this-again face. Marathon training is hard. So so hard. Probably more mentally than physically. My knees and hips will do whatever they can and I've accepted #NYCmarathon is not going to be a speedy affair; but the hardest part of any run is just convincing yourself to keep going even though it's hard and you don't want to. Give me a punch bag or an Olympic platform any day. _____ Going to eat all of the things today and go to bed early and try again tomorrow. New day, new run. Halfway to NYC, almost halfway in miles. I know I can do it. I just need to get on with it. Not every run or every workout is going to be the best or the most rewarding. But that's fine, it doesn't matter. This is about the long game. So bring on tomorrow. #MyFutureSelf _____ Wearing @newbalanceuk. #roadtonycmarathon