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Vicky Mirceta 🏋️‍♀️

Bio 🇬🇧 2015,2017 Natural Bodybuilding Athletic Champion 🙋‍♀️ Coach with @exclusive_pt 🍎 Sports Performance nutritionist Titan-coaching.c

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List of Instagram medias taken by Vicky Mirceta 🏋️‍♀️ (@tiny_titan_84)

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When you get the perfect position but then the dude you asked to pass the bar over to you literally pulls you out of place 🤬 - Setting up for any lift involves a process, ensure that when you ask for a spot, that your spotter knows the process involved. If a position is lost, your focus can be lost too. This can make the difference between a PB and a fail. - - -

 image by Vicky Mirceta 🏋️‍♀️ (@tiny_titan_84) with caption : "An amazing podcast with @emiliathompsonphd discussing the issues with flexibility in dieting and how people portray thei" - 2006121898379721980
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An amazing podcast with @emiliathompsonphd discussing the issues with flexibility in dieting and how people portray their styles on social media - It was amazing to have a discussion with another female muscle nerd who simply wants to create more awareness in the fitness industry and make evidence based practice part of the anecdotal and experience base 😁 - On iTunes and YouTube on Don't Fear the weight and link in the bio ❤️💜 - -

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Today was a volume day! - Taking one over reach rep followed by a million reps!! The lump was unreal as the amazing Unicorn Piss from @strom_sports_nutrition courses through my chest veins!! 🦄 💪 - Making progress needs to be structured properly, you can’t just add weight on the bar each week and hope that your form sticks, you walk away injury free, and you just keep adding weight week on week hoping that THAT is the way to hit a platform PR. It’s all very week and good hoping to hit that PR with a dash and a wish, but a strategic plan will get you there safer and quicker. - Stop chasing PR’a on the gym floor every week, get a plan, strategise accordingly and make a fricking amazeballs PR on the platform...where it counts. - - - -

 image by Vicky Mirceta 🏋️‍♀️ (@tiny_titan_84) with caption : "Know your training buddy. - Me and @ajmorris_ are EPIC friends, we have gone through a lot together including 2 contest " - 2003937293640774934
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Know your training buddy. - Me and @ajmorris_ are EPIC friends, we have gone through a lot together including 2 contest preps, bad off seasons, good off seasons, family issues, and work stresses. - We speak every week, did a weekly podcast and made sure we were looking after each other. Now of course life gets in the way and these communications fell off BUT we still knew each other was there if we needed each other. - Training yesterday @ultra_flex_rotherham brought to reality how well we still knew each other, I shouted at AJ KNOWING he had another rep in him, even though he was going to rack the damn thing, I saw his emotions and KNEW he had it. He did the same thing with me KNOWING I could push that final rep out without failing. - Knowing your training buddy is important, there has to be an element of trust for that failure rep, there has to be trust and knowledge that they can lift you out of a hack squat if you go down, and there has to be belief that you can do that last rep when your buddy is screaming “Don’t you dare rack it!” - Don’t get intimidated, make sure your buddy doesn’t allow intimidation to creep up on you. - - -

 image by Vicky Mirceta 🏋️‍♀️ (@tiny_titan_84) with caption : "Looking at physique progress when you THINK you’re not making progress. -
A LOT of time, consistency, patience and ticki" - 2002491900964977007
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Looking at physique progress when you THINK you’re not making progress. - A LOT of time, consistency, patience and ticking boxes day in day out, eating your meals, hitting your sessions, giving yourself the motivation to go and rinse and repeat every day and THEN you will see the progress you are making day by day. - A WEEK is between these two photos....that’s right...a week. But over that week, I have been consistent, I have eaten my food, I have given my upmost in my sessions and I have recovered like a fricking BOSS... - It IS possible to see BIG changes in a SMALL amount of time, but it still takes the exact same thing being executed day in day out. - Enjoy the process, keep enjoying it, Rick the boxes - - -

 image by Vicky Mirceta 🏋️‍♀️ (@tiny_titan_84) with caption : "Powerlifters Nutrition - one of the BIGGEST UNDER-UTILISED TOOL I have come across of late. -
Powerlifting is a performa" - 2001769378799799558
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Powerlifters Nutrition - one of the BIGGEST UNDER-UTILISED TOOL I have come across of late. - Powerlifting is a performance based sport, as a competing power lifter, you NEED to perform at your very best when on that platform...do you think you can do that being dehydrated, run down, under fuelled and down right exhausted from trying to “make weight” the 5 days leading up to comp? - Both @coachclaireburns and @dm.powerlifter are in the lighter categories in lifting being 57kgs and 47kgs. They BOTH ate and drank the morning of the weigh in and walked away from their competitions hold platform PB’s and invites to European comps. - They both still ate all 3 macronutrients, they were not restricted and ate within their limitations having refeeds when needed ensuring that they were mentally and physically sound throughout the process. - If someone says to you as a competitive athlete that a macronutrient split DOES NOT MATTER for a power lifter.....they are down right wrong in my opinion. Performance matters over everything else, and nutrition fuels that performance. - Nutrition matters.....make it matter to you. - - -

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SOUND ON 😂 - The MOST scientific and evidence based way to initiate the first pull of the lateral pull down when you are too light...... - -. -

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In 2016 I tore my glute and my hamstring putting A LOT of my lower body moves out of action 16 weeks out from stage. - I tore it doing this very move using 20kgs DB’s and have been afraid to perform the movement ever since CONTINUOUSLY holding back from any kind of hamstring loading to this extent. - I’ve learnt that progress means getting out of your head, getting out of your fears and giving it everything you have. - 30kgs DB’s now feel fucking Awesome 😎 - Get out of your head, fear holds you back from your progress, F**K fear, be awesome instead - - -

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Stuck on abdominal variations and exercises? - A lot of people ask me what I do for abs, how I train them, in what range, and whether direct ab work is even necessary. I am a BIG fan of direct ab training, abdominals are a muscle group just like legs and back are so shouldn’t realistically be overlooked if you want to create an overall balanced physique. A strong core is also fundamental when stability comes into play and having a strong and stable core will help all the main compound lifts like the squat and a deadlift - This is a nice variation that loads the shoulders as well as using ultimate core stability and contraction. - What abdominal work do you use and why do you like them? Give these a try next time you train, alternative uses of a barbell work just as well and you can load the shoulders at the same time - - -

 image by Vicky Mirceta 🏋️‍♀️ (@tiny_titan_84) with caption : "Mark's 6 weeks transformation, same scale weight in both photos, still has a flexible eating plan, better overall body c" - 1998918053728691239
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Mark's 6 weeks transformation, same scale weight in both photos, still has a flexible eating plan, better overall body composition, Increased strength, mobility and cardiovascular fitness. - We had to work around an injury throughout this time period but Marks work ethic and desire to make the changes made him focus on his pre-hab and rehab work and know when to stop and when to push. - Looking forward to the next 6 weeks progress - - -

 image by Vicky Mirceta 🏋️‍♀️ (@tiny_titan_84) with caption : "Are you happy and confident going into every session , every lift, every show?
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As a coach YOU have to be the one who's" - 1998168801556794670
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Are you happy and confident going into every session , every lift, every show? - As a coach YOU have to be the one who's confident, who takes the worry and the anxiety out of Game Day. Ad an Athlete, YOU have to remain chilled, smiling and look to focus on the job at hand, additional worries like numbers on the bar, cutting weight, or getting those striations deep and visible. Being stressed or concerned over anything other than the job at hand won't be Conducive to achieving the result you want - Get a good quality team behk d you, take the stress away, lift the weight, eat the food, relax and enjoy - the process can be easier than you think. - Athlete @dm.powerlifter Coaching by Exclusive Titan coach's @tiny_titan_84 and @exclusive_pt - - -

 image by Vicky Mirceta 🏋️‍♀️ (@tiny_titan_84) with caption : "Hot coco anyone? Or hot cacao? -
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Once known as the nectar of the Gods, raw cacao certainly doesn’t get the exposure it" - 1997417884415843422
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Hot coco anyone? Or hot cacao? - - Once known as the nectar of the Gods, raw cacao certainly doesn’t get the exposure it rightly should - Ever find that when you’re sick, low on mood, grumpy, headachy or even on your periods, you crave sweet choccies? Well studies have shown that chocolate affects your emotions and mood by raising serotonin levelled which explains why chocolate is craved when the gloomy moods loom. Apart from that raw cacao has a whole host of benefits from containing over 300 different compounds and nearly 4 times the antioxidants than the average dark chocolate. - The precise blends of all the elements combined kick in naturally occurring photochemical that have benefits such as lowering LDL cholesterol, improved heart function and reduced cancer risk. - Along side these, natural pain and stress relieving chemicals (neurotransmitters) stimulate the secretion of endorphins helping us to stay alert and focused. - So the next time you feel in pain, emotional 😭, maybe drained with a lack of mental power...grab a hot cacao rather than a hit chocolate and reap the benefits found within! - - -

 image by Vicky Mirceta 🏋️‍♀️ (@tiny_titan_84) with caption : "Do meatballs and chippies go together?.... Yes..... Yes they do...
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When people ask me what the "BEST" thing to do for " - 1996698119963514207
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Do meatballs and chippies go together?.... Yes..... Yes they do... - When people ask me what the "BEST" thing to do for a dinner, a snack, a breakfast.... I have to say, "what suits them and their needs, without causing gastric upset, digestive issues and fits their macro and caloric intake, which ALSO doesn't cause them anxieties potentially causing restrictions or binges later on".... So not much to go on really.... - There is no BEST of anything, just what's best for you - - - -

 image by Vicky Mirceta 🏋️‍♀️ (@tiny_titan_84) with caption : "Are you afraid to gain weight? -
It’s ok to admit it if you are. I’ll be the first to raise my hand and say YEP, that’s " - 1995257839699789065
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Are you afraid to gain weight? - It’s ok to admit it if you are. I’ll be the first to raise my hand and say YEP, that’s me....I AM scared of seeing the scale fluctuate up, I AM afraid of turning into a fatty, let’s face it, women don’t look nearly as good fluffy as men do. - Men still look like they lift...women....well we don’t....we look chubby and that can be uncomfortable to accept. - However to make progress in terms of gaining some decent, good quality, dense tissue...we have to accept surpassing a number on the scales and the tape measure. Embracing the strength that comes with it and understanding that it isn’t forever. - Having someone in your corner to help kick you to continue progressing and stop stagnating is pretty helpful too. - Inspired by my awesome friend @ajmorris_ who accepts that he CAN surpass his safety zone in body weight and push higher than ever before AND feel excited rather than scared about it. - Being fluffy for a short period of time is exactly that....a short time period. - I know what I’m aiming for and it’s not to stay stagnant - - - - - -

 image by Vicky Mirceta 🏋️‍♀️ (@tiny_titan_84) with caption : "Breaking a squat. And in this case a British Record....
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Braking plateaus in strength training can sometimes just be a " - 1994538299131069252
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Breaking a squat. And in this case a British Record.... - Braking plateaus in strength training can sometimes just be a matter of mind over the fact. A weight on your back that could be more than double your body weight is fucking scary! Your brain automatically goes....”oh HELL NO!” But telling your mind to shut the F**K up and take control of that squat will make you stronger than your legs and back combined. - Mental strength training needs to be prioritised alongside physical strength training. You can’t lift heavy with a weak mind - - - Athlete: @dm.powerlifter Coached by Exclusive Titan @tiny_titan_84 and @exclusive_pt -

 image by Vicky Mirceta 🏋️‍♀️ (@tiny_titan_84) with caption : "The difference between one prep and another. -
@dm.powerlifter is a 47kgs lifter and a fecking strong one at that totall" - 1993069799824816715
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The difference between one prep and another. - @dm.powerlifter is a 47kgs lifter and a fecking strong one at that totalling a 116khs squat, a 76kgs bench and a 140kgs deadlift last weekend at the British. - I programmed her nutrition for both preps and both programs were insanely different. Her training, programmed by my partner in crime @exclusive_pt was different and therefore her nutrition had to be different. Her body composition started differently and therefore her overall approach to nutrition was changed and managed differently. The second prep was WAY easier than the 1st as I got to know Danni’s body much better in the off season and how she responded to certain foods, macro splits and environmental factors which caused added stressors. - In the second prep, she had nearly 2000 calories the day before her weigh in AND ate and drank the morning of her official weigh in and still weighed in the lightest she ever has done and broke British records 💪💪 - So all these coaches saying you NEED to wager load and restrict, you NEED to cut food and jump in and out of hot baths - it’s is NOT NECESSARY if you program your nutrition according to your training and your personal circumstances. No one ever NEEDS to do anything. Don’t follow a blanket plan just because you feel you NEED to. - Be smart... - - - - - -

 image by Vicky Mirceta 🏋️‍♀️ (@tiny_titan_84) with caption : "Well today was a fun day! A 3 car pile up after having a new car for 3 weeks 😐
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I could have let this day turn into com" - 1992342685257354331
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Well today was a fun day! A 3 car pile up after having a new car for 3 weeks 😐 - I could have let this day turn into complete disaster and just say “Fuck it” to the world however, what happened....happened. - I walked away with some whiplash in my back, a bruised finger (god knows how) and an annoyance that my new car - with added BUM WARMERS I may add....is now off the road and needing the whole back end replaced. - BUT....I walked away.....and I’m grateful for that. I can’t change what happened, the accident was out of my control, it’s now in the past so I have to move on. Dwelling on something that HAS BEEN will keep you and your mindset on the place where it ALWAYS HAS BEEN. Focusing on your future path will take you to your future end 😁 - of the day 🥰 - ps thank you for the messages wishing me well, ever single one is appreciated 💜💜 - - -

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The British Powerlifting women’s classic took place this weekend @bournemouthbarbell and Holy Shizzle the lifts were amazing! - Words can’t describe how proud The Exclusive Titan Coaches, myself and @exclusive_pt Luke Andrews are after watching all 3 lifters: 1: Make weight easier than ever before, even eating and drinking BEFORE weigh in 2: Make PB’s of epic proportions 3: Take home records 4: Walk away smiling - @dm.powerlifter took home 1st place and is 2x British champion in the 47kgs category including beating her own bench press record by 3.5kgs - @carlajanelala hit her deadlifts like an absolute boss and let nothing phase her and hit Platform PB’s and @abbiegym18 made her bench press PB!! An amazing achievement as this was a PB she had been chasing for a while 💪💪💪 - All athletes were not only epic on the day but they were epic all the way through keeping nutrition protocols PERFECT, keeping training PERFECT and ALWAYS giving it determination - Proud to be their Titan Coach and proud to have the most amazing partner in crime and all star powerlifting programmer @exclusive_pt - Together, we create powerful athletes that walk away champions 🥳 - - - - -