Love your body. Love your soul. Love your mind💙💗
Excited and motivated from the amazing stories I heard at this year’s SNFC success stories. ▫️▫️▫️
I am proud to be where I am, and eager to see where I will be in the new year. Blessed to have learned so much from not only personal trainers, but myself.
On the journey to myself, I have been so many people. Bringing the new year now💙 #bodymindspirit Be the best you you can be💪🏼 #beyondsnfc
Oldie but a goodie. He made crazy improvements since then.
#Repost @alexspinoso_md ・・・
How long does it take to completely change your body naturally? There's always people talking to me discouraged about working out hard and dieting for 5-6 months and not looking like supermodels. I always tell them that it takes longer but keep going, keep pushing. This transformation is 12 months, exactly 1 year. From deciding to do the @ferrignolegacy last year to stepping on stage at the @tahoeshow this year. I was not on prep during 1 month out of the year. It's slow, long, difficult, but worth it. But you also need someone to guide you and know how to change your diet and when. That's where @_cutz_ has helped me succeed because my "diet" has always consisted of steak, turkey, fish, and chicken with plenty of cheeseburgers. This was my conditioning 2 weeks ago and I am better now than when I stepped on stage depleted. If you build something slow and stay away from get big quick schemes, you'll build something that will never fade (-Frank Zane). Can't wait to see what the rest of the year brings.
Back and Abs Today 🏋️♀️ Swipe for my workout! I love CrossFit and running, but sometimes I just go to the gym and spend 1 1/2 hrs messing around and making things up as I go🤷🏻♀️ and YES this workout was fueled by 2 Arbonne Fizz Sticks because it tastes amazing and gives me sustained energy! (Not pictured because I drank it too fast whoops)
Full upper body training!
Trying to perfect the mind muscle connection while increasing weight- 😏Heavy chest presses- 8 reps (max) 4 sets
🔥HEAVY shoulder press- max reps with heavy weight, and down an increment for 6-7 reps 5 total sets I did 3 super heavy lower repetitions🔥 PR for reps with 30s
💀tricep dips- 6-8 reps 4 sets used to do these with lots of additional weight, but watching footage I realized I wasn’t going down far at all! So I dropped the extra weight and focused on depth and body weight- still very challenging did not count the weighted ones in my sets
🍷Pull ups-6-8 reps 4 sets🐠
Decently self explanatory for these lol
Heavy barbell rows- 6 reps, 5 sets- really focused on not swinging and using too much momentum 👄 heavy dumbbell unilateral rows- 8 reps 4 sets per arm! I went back and forth between arms so each could rest an equal amount of time
🔥wide grip cable pulls- 6 reps, 4sets
Superset with 🌚Rear deltoid cable flies- 10 reps also 4 sets
😈 slow, controlled dumbbell flies- 10-12 reps 3 sets
😜 battle ropes💀 dIED
🧟♂️ CABLE CRUNCHES- 12 reps 4 sets! I only recorded a few reps, but I liked that angle the best.
Training like a beast and fueling the heck out of my body. For some, it Can be hard to see the scale fluctuate a bit, but I am ACCEPTING IT. I am the happiest I’ve ever been with my body, and know I need to BUILD THESE MUSCLES AND START BEING IN A SURPLUS! If I’m gonna compete, I need a good foundation.
These weights are good for me, so use ones that work for you!
Having a goal is great. But if you don't know what your next action steps are to get there it's going to be a long road 🛤️
If you don't have any goals you should make some. Everyone needs some sense of direction.
If you do have goals great! Grab a pen and paper! Ask yourself some questions and write the answers down.
1) What specifically do you want to accomplish? "Lifting heavier weights" doesn't cut it here. Do you want to lift 5 more pounds? 10 more pounds? On which lift? 2) By when? Again, saying "by next year" doesn't cut it. Are you going to reach your goal by March 27th or March 28th?
3) Why that goal?
4) Why by that time?
5) What are you willing to do?
6) What are you willing to give up?
They need to be THAT specific!
The old saying "work smarter not harder" is true here. "Working smart" with a targeted plan, clear priorities, and focused attention, is much better than just aimlessly "working hard".
One way to do this is to think of your end goal and work backwards. Let's say your end goal is roughly one year from now. Where will you need to be 10 months from now? 6 months from now? 3 months from now? 1 mont....you get the idea. Break it all the way down to what you need to start doing today. Then there's only one thing left to do...GET STARTED! .
Great Christmas Prezzy! Get a Myzone Belt for your loved ones or for yourself! It is a great motivational tool to use in and out of the gym 😍 ☑️Monitors heart rate ❤️
☑️Rewards all fitness levels- MYZONE effort points and challenges 🙌
☑️Social Connections - being able to interact and see workouts from other exercises around the world 🌍 ☑️Keeps you energised and on track with your goals 💪
Quote it ✨
Every day you can either be moving one step closer to your goals or one step further from them. I know which option I choose 👊🏼 It doesn’t matter how small your step is, as long as it’s in the right direction.
“Once I hit BLANK I’ll be happy”
“If I could do BLANK 3x10 I’d be happy”
Umm that number never happens and you never become satisfied. I thought 225 5x5 would be awesome...until hit it, then I wanted it 3x10, once I hit that, 315 seemed super cool. Now that I hit that, 405 is in my sights. We will never be satisfied no matter what weight you get, I promise you.
Maybe it’s a good thing, we want to improve. Maybe it’s bad that we keep chasing a number that never ends. You be the judge. 🤷🏼♂️
I see so many people posting about new PR’s (personal records) on their bench press and soooo many of them miss all three of these basics. Before I explain them let me just say this… if you miss any of these with the slight exception of number 1, IT DOESN’T COUNT! I don’t care how much the weight is, who your dad is, or whatever. If you bounce it off your chest or lift your butt up, they don’t count and I’ll take that to the grave.
1. This is the only one with a little wiggle room. The tippy toe approach is accepted SOMETIMES. Sometimes you literally might be too short to get a good plant on the floor, so not much you can do there. For sure in a competition, a legit one, if you don’t go flat footed they won’t even count it as an acceptable lift. If you don’t train yourself to do it the right way, you just get by BS-ing yourself until it’s time to prove yourself and you can’t perform. Flat foot or forget it.
2. This is my biggest pet peeve when it comes to benching. A bounce is a bitch ass move because you’re just using the momentum to create a upward force to help you get the weight up. A bounce press is not a bench press, do not be confused.
3. The butt up one is a very close second in terms of how much it bothers me when I see people do it. Lifting you butt off the bench when you press is like leaning back when you do a barbell curl or swinging around during a pullup. If you can’t do something in a controlled pace, you can’t do that shit (period). It’s also a good way to increase the chance that you hurt yourself overtime. We don’t want that boyz.
With that said, it’s all love. I know a lot of you fail to do one or all of these things when you bench but it’s okay because now you know =) I want everyone to perform every exercise correctly and not in a way that increases your numbers at the cost of proper form. That’s all im saying :/
This message should be short and sweet: When you go to the gym, or workout, don’t just half-ass it to say you did it for the day, you’re not getting anywhere. Do it to make a change in your life. Do it to make progress in your strength, endurance, and overall health. Just because you went to the gym 5x this week doesn’t mean you actually did anything worthwhile? Tracking your numbers in terms of weight lifted or distance run in X-amount of time is a good way to keep you motivated. We all want to get better so having a real number to go off of is key to knowing how much is needed to improve. Don’t slack off while you’re there, you’re just wasting your time.
So many times when I work out with people who are just starting out, they always say some version of, “I’ll workout with you, but I probably can’t do as much weight as you.” … dude I DON’T CARE at all about that. And neither should you!
I don’t care if you start out lifting only the bar or twice your body weight, I really…really don’t. What I care about is that you do the exercises right, don’t half-ass yourself in the gym, and care about your progress, that’s it!
If you do all those things right, I promiseeeee you, your strength will come, but you have to take it seriously when you’re in there. You don’t need to be in the gym for 1.5 hours either. Get in and get out, but be focused while you’re there and not practicing your twitter fingers mobility.
I encourage everyone to comment so we can talk! 🤓😇😎✌🏼
When someone talks to me about how strict they have been on their diet or workout regimen, I just don’t care. Don’t get me wrong, I am super excited for them these changes in their lives and to be feeling good about themselves. It’s just, I’ve seen it too many times where people start off strong and slowllyyyyy fall back to their norm.
If you make it to a week, I don’t really care. Once you hit the 12week mark, I start getting really excited because you have broken the failure barrier. It’s now a way of life and it’s only up hill from there.
Week 1 is like when you used to be, or are in, school and you’re like “I’m gonna get ALL A’S this semester.” I bet you mean it, we all do. But then life happens, a party here, friends there, TV here, lazy there and it just falls off.
Don’t fall into the trap of thinking 1 week is enough for it to be lasting change, not even close. Once you get to week 12, let’s talk 😉
I was born in 1992, and while I don't expect to live to, or much past 100, I want what I did while I was alive to live longer than I did. The impact I want, and expect to make on the world in my years to come is what I live for. .
1992-2492 is all about legacy, that's the game for me. When I die in 2092, I want all the hard work and impact to last far greater than my physical body did. I want to be remembered for the positive impact I made on the world. That I wasn't just another body that lived and died in this world, only to be forgotten to everyone else but family and friends. .
I want to change the world forever so that when I'm gone, the actions I took while I was still there, last forever.
AB leg lifts from a while back. You can do it with or without holding on to something . One of only like 4 abs exercises I ever really do. 🙌🏼 Make sure you do weighted though! Abs are a muscle, to get them to bulk up and pop they need to get bigger.
Do what I did, not what my lovely wife did ❤️ we recorded this so I could show here what she was doing wrong. One of the only ab Exercises I ever really do. The others: decline weighted abs, and weighted leg lifts 🙌🏼🙌🏼 if you do these to get the form right, don’t just take the weight down with you, try and put your head through you legs to really engage your core
We all have the option to either better, or worsen our finances, physical health, and every other area in our lives. If it isn't helping us, it's hurting us. If we eat shitty, it adds up and one day you look at yourself and think, "wtf happened?!" Or this same situation could happen where you eat healthy as hell and one day you look at yourself and think, "awwwww yeahhhh!" .
Food, specifically junk and fatty foods, do not last. You enjoy them for an hour or whatever it may be, but even though the enjoyment of it is over, the effects are not. That bad decision adds up over time. One burger here, one extra side of fries there, until one day you are gross to look at. That's mean to say, I know, but it's true. People can be gross to look at and it's especially hard when you think you are the one who is gross to look at. Everything we do matters. .
Every action we take is either the likely difficult, yet meaningful decision that a year from now will make you who you are for the better. Or it is the easy decision that a year from now you wish you wouldn't have done.
Everything matters. Either you're compounding the good, real shit. Or you're compounding the shit that will make you hate yourself in the days to come. These day to day decisions decide who we will be in a week, month, year, and lifetime! 🙌🏻
It can be hard to get yourself to do cardio sometimes. Try and find something fun and also gives you a good workout. I love boxing and usually go to that over running any day. Find something you have fun with to get your cardio in 🥊🙌🏻😎🤫