Still very sore from yoga, legs, and shoulders, but can't stop when you are committed. Committed to rehabbing my shoulder, so I can have strength again. I want to be able to pick up my golf clubs this summer.
So, today is going to be some stretching, a few walks with Luka, and a few chest exercises. Commit + Action = Results, which brings success.
16 weeks, the challenge, the plan, the nutrition, and the mindset.
Getting it done!
#results#action#commit#16weeks # the challenge
Dr.Kassir has performed his trademarked K-Restore technique (PRP for hair restoration) for 10 Years. Way before the trend even began. Because of this, patients experience more dramatic hair growth results after a single session of K-Restore at our clinic. Many of our staff and even Dr.Kassir swear by this approach to thicken the hair and prevent hair loss. And yes, it works on women too. We can treat bald spots without hair transplant now and research proves an increased growth of 22 follicles per cubic centimeter. Dr.Kassir continuously researches and follows the newest techniques in PRP which has allowed him to have results that newer clinics cannot mimic. PRP is a cost effect no-downtime procedure offered by our clinic.
I ran a mile and a half before i started lifting today, i needed to decided now
that from here on out ...
i need to study more, work harder, add more weight, run faster, dig my heels in and do whatever it takes ...and then some. to achieve what i need to ,
to get to where i want to be.
ya discouragement sucks and sometime shit seems impossible.. ya I take it hard.. I’m willing to put in the work to make it happen. I’m in charge of what i can do , and can’t shouldn’t even be an option. I’ll make it, it’s just a matter of when.
#PT pack ran out this week; time to whip out the plastic. Again. So - in honour of this momentous, and painful, occasion - I decided to make it a #doubleday . Because yes, I may soon be bankrupt, but at least I’m gonna be bankrupt and HOT 🔥🔥🔥
On an entirely unrelated issue, anyone know how one might go about selling an organ? Asking for a friend...
#hiit / #strength#workout - 💪🏻 (Straight thru. 2 mins rest between sets. 3 sets.)
Squat thrust renegade rows (6kg dumbbells) with deadlift x10
shoulder press (6kg dumbbells) x12
throw downs (7kg ball) x12
biceps curls (6kg dumbbells) x12
triceps (6kg) x12
Shoulder flies (4kg dumbbells) x12
Anterior raises (4kg dumbbells) x12
Lateral raises (4kg dumbbells) x12
Full press up x12
PLUS a ton of core including TRX Reverse crunches and pikes, which I’ve never done before!! #Yay me!!
Super Green 👉 Super Lean
Checkout the smoothie the awesome team at @calipress.nz have designed specifically for the #f458weekchallenge
Breakfast on the go is sorted so head to their CBD or Parnell location for the perfect start to the day!
TODAY is the LAST day to join our 6 Week Fat Loss Summer Challenge!
1. Weigh-in on any of the dates listed (July 16th, 17th or 18th) 2018
2. Have a before and after photo taken
3. Attend an exercise training session at wcsfcenter at least once a week to stay eligible, participants who do not follow this requirement will be disqualified. No exceptions.
4. Fat loss challenge open for members only.
Become a member or renew your membership for only an annual fee of $25 and receive 2 body fat tests, a fitness assessment, a West Coast Sports and Fitness Center t-shirt and discounted rates on training and fitness classes.
To register or for more information please contact us at 310-327-1325 or email us at firstname.lastname@example.org
Sorry, I've been a little remiss in posting these, but I promise to try to start posting everyday again. They will help out days to start off on a positive and inspiring note!🌟. This one hits home after a chat with a business partner yesterday!! #decide#believe#commit#achieve#winning
Let’s talk about “Effort”! 🏋🏽♀️🚴🏼♀️🤸🏼♂️⛹🏻♂️🤼♂️🏄🏼♂️
Your Effort is the unique ingredient of your fitness journey and should only be measured by you.
Only you will know if you are putting in the work or just half-assing it.
A great way to gauge your Effort is to treat every rep, every set, every minute and every workout as though it is your last!
Tell yourself, “This is the last chance I will ever have to get this right!” This statement may seem a bit extreme but it’s true.
Will there be a tomorrow?
I have all the excuses in the world not to workout... I work at a pizzeria,I am always surrounded by food, I work at a Bar, easy access to beer. I work late night, 6 days a week. If I can do it... anybody can. 🚫no more excuses. One day at a time. #committobefit#crossfit#foodexcuses#beerexcuses#workexcuses you have to want it more than anything else. #commit
This time last year these shorts were REAL tight. I mean...they weren’t cutting off circulation or anything but they weren’t exactly loose either. These are now loose even fresh out of the dryer.
Im sick pretty much everyday and follow a very strict diet because of it. It’s not easy and I’d never wish this on anyone but myself. I know that’s silly to say but I had a toxic relationship with junk food and anything else “good” but now I’m forced to eat well. And I can’t believe I destroyed my body (or tried to) for so long. I was so afraid of missing out but now I’ve created a completely different mindset. Do I still struggle? Every dang day. Do I still crave snickers bars? Lol duh! But avoiding those cravings makes me feel so good! I feel like I’m finally in control of that and I’m thankful for that.
Signing up to Strength and Shape was definitely the best decision I've made. For ages, I'd felt like I was stuck in a rut and getting no where regarding my eating habits/exercise routine
Previously I had taken part in other plans which introduced me to exercising but I began to rebel against the strict food guidelines. I was in a sad cycle of being 'good' all week then come the weekend, I'd eat whatever I wanted. Food was a reward for me and who doesn't want ALL the ice cream and chocolate
When Carly shared she was starting a new programme, I was curious. Here was something that would give me the knowledge of developing positive habits and mindset, training and nutrition
So I signed up, I was eager to learn more about the nutrition side of things and for fat loss. My stomach is something I'm very self conscious about and I'll admit it is my main priority of what I wanted to change..to get smaller..to be flat..to tone.
I measure my success and progress on this area. But fast forward to the end of this plan, I can admit its not as big of a deal anymore. I'm beginning to feel like a new, happier, more confident person. I have more definition in my shoulders, my body feels tighter and my clothes are loose, no big breaths in to fasten those skinny jeans
Throughout this process I have learned how to fuel my body properly, using My Fitness Pal to allow me to hit my daily calorie and macros goals. I was really surprised about how much carbs I could eat, I thought they made me fat, that they could only be consumed after a workout. No way! Even on a calorie deficit, I always feel satisfied and rarely hungry. And to top it off I could still enjoy social events, drinks and meals out with family and friends
Your weight on the scales means nothing! It took weeks before I saw the numbers drop but from week 1, I noticed changes in my photos. This made me more determined to give this programme my all and the weekly check ins helped to keep me accountable
Continued below 👇🏼👇🏼👇🏼
🍗WEST COAST CHICKEN🍗
•1 ½ lbs. boneless skinless chicken breast, cut into strips
•½ tsp kosher salt
•¼ tsp freshly ground black pepper
•¼ tsp garlic powder
•¼ tsp dried thyme
•3 Tbsp EVOO
•4 oz. sweet onion, cut into strips
•4 oz sweet bell pepper, cut into strips
•1 head Tuscan kale, striped and ribbed and roughly chopped and rinsed (Discard ribs)
•¼ c Balsamic vinegar
•1 can pitted black olives, drained and sliced
•10 Sun dried tomatoes, cut into strips
•½ cup chicken stock
•1 Tbsp cold clarified butter
•1 Tbsp fresh pesto
(Look at our pesto recipe if you need to)
1. Lay out chicken strips and season both sides with salt, pepper, garlic powder and thyme.
2. In a large skillet, over high heat, pour in two Tbsp EVOO and let it get smoking hot.
3. Piece by piece, lay in half the chicken and cook for about 2 minutes per side, remove to a platter.
4. Repeat for remainder of the chicken.
5. Add the remaining Tbsp of oil and reduce to medium high.
6. Add onions and stir 2 minutes, then add peppers and stir and cook 2 additional minutes.
7. Add kale, toss and cook 2 more minutes.
8. Add vinegar and cook for about 2 minutes to deglaze.
9. Add olives, tomatoes, stock and cooked chicken, including any liquid from chicken.
10. Cook to evaporate some of the liquid, about 2 minutes, then remove from heat and add cold clarified butter and pesto and toss to combine.
11. Serve immediately.
We hope you enjoy!
V.AAAAAAA WHAT UP??WE ARE ONLY TWO DAYS AWAY FROM THE GREENLIGHT/BE LIKE THAT MASTERCLASS (pay $10 at door or cashapp me $MerandaThaxton). OH MAAAN WE ARE ABOUT TO TURN UUUUUP!! You have the Turnupking @nateoffersbz coming from Jersey, plus me The StayTurnt Queen not only giving you a dance fitness master class BUT also a LIVE performance of our singles #Greenlight#Belikethat !!PLUUUUS some of my DOPE sisters and bro will be in the building to ROCK.. I think you may know them 🤔...NAH YOU KNOW THEM...Part of my Dream Team squad Latrice DA Beast, Marquita Firecracker, and Toya Peppa!! PLUS Ms. Jersey girl herself Alicia, my Turn up Twin Tiarra Chicken Little/Lil Thunder lol, ANNNNNND last but not least my bro Mike ZumbaMan Aka Mike Fiiiieeerce! I AM TELLING YOU IT'S ABOUT TO BE CRAAAAAYZIIIIIE!! It goes down @BodybyAlexis this Friday July 20th 7:45pm!!! LET'S GOOOOOOO!! #Commit#MixxedFit#Zumba#DanceFitness#liveperformance#beLikethat#Greenlight#singer#songwriter#rapper#757Artist#VaLocalArtist#indieartist#hiphop#pop#instructor#dreams2reality#D2R#music#757
You don’t have a right to the cards ♦️ you believe you should have been dealt with.
You have an obligation to play the hell out of the ones you’re holding...
and my dear one, you and I have been granted a mighty generous one.