Let’s talk about hamstrings🗣
This is an area that I’m really looking to bring up this off season! Since I started on my new training plan I stripped the weight right back to focus on perfecting my form. Making sure that I engage the muscle before every rep and keeping it switched on throughout the whole moment.
I’m finding my training is a lot more efficient, making progression on reps or weight each session to make the improvements needed happen. After all there’s not much point in chucking heavy weights around if your forms not on point🤷🏽♀️
You may see me training at @strengthasylum with my eyes shut most of the time. I find this helps me get that mind to muscle connection a lot better👌🏽 I may look crazy doing this but I don’t mind looking a lil cray for some popping hammys💁🏽♀️
Online coaching, personalised nutrition/training plans and posing 1-2-1s contact firstname.lastname@example.org for more info 💻
Click the link in my bio for my 8 week booty guide and my shoulder guide.
Build a booty and sculpt your shoulders with my ebooks available now! All my favourite exercises, eating guidelines and my top tricks🍑💪🏽
Steelers Sunday or leg day? Trick question it’s both! So today I actually got a chance to document my workout... something I typically don’t get to do because a.) the gym is PACKED or b.) I went right after work and I just wanna get in and get out! But today was a killer ham/glute workout (my favorite body part to lift) and I recommend bookmarking if you want to challenge yourself and maybe not be able to walk the next few days😅 -
▶️Weighted lunges 4x8 (keep that form) -
▶️Elevated dead lifts 4x8 (something I don’t see a whole lot but great for a good hammy stretch and flex action) -
▶️Leg press 4x12 -
▶️Bulgarian split squats 4x8 (one of my favs!!) -
▶️1 leg leg curls 4x8 each side (great way to isolate those hammies) -
▶️Walking lunges 3x20 (10 each side)-
the tea on building a booty 🍑 •
here’s the thing about the expression “you win a show from the back” .... you also lose a show from the back. If your glutes aren’t properly developed in the bikini division, you’re not going to be as competitive as you could be.
Movements that have helped me grow my glutes in the offseason:
1️⃣ Hip thrusts. HEAVY hip thrusts. Hit 3x20 at 90lbs yesterday - volume is key.
2️⃣ Sumo squats ft. resistance bands
3️⃣ Walking lunges
4️⃣ Pulse squats / goblet squats
So what else do you need to do?
1️⃣ Increase your volume. Once a week isn’t going to cut it when you’re trying to grow a muscle group - frequency, sets, & reps all play a role in muscle growth.
2️⃣ Intensity is everything. I limp out of the gym on leg day. Your body is not naturally inclined to put on muscle - you have to push yourself.
3️⃣ Focus on compound movements. Isolation work is great, but not independently. Your cable kickbacks ain’t cutting it here.
4️⃣But ~most importantly~ if you’re not in a caloric surplus, you’re not going to put on a significant amount of muscle mass. Eat more.
🔺 for coaching: fitlikedani.com
HORMONES + WEIGHT LOSS
Weight loss isn’t always about calories in vs. calories out. Sometimes when your weight loss efforts seem to be stagnant it’s because your hormones are out of whack.
Ways to improve your hormone function include:
- eat a balanced diet with adequate amounts of healthy fats
- improve your gut health with probiotics and eat plenty of fruits and veggies for fiber
- increase blood and lymph circulation with daily movement like walking, yoga, or working out
- reduce stress
- reduce toxic load in your skin care, kitchen products, plastics
These adjustments can help your body self-regulate and if you focus on increasing your health then your body will respond positively!
How’s fitness lifestyle different in Sweden compare to the US?
Throwing it back to the May/June Oxygen Magazine issue, and my take on healthy lifestyle. Check out my response below.
Originally from Sweden, Sandra Jersby has a unique perspective on the fitness lifestyle. “Exercise in Sweden is a way of life,” she explains. “Not that we work out more - it’s more that physical exercise is inserted seamlessly into our daily routines.” Jersby enjoys Pilates, hot yoga, rock climbing, paddle boarding and hiking in addition to her training in the gym. And though she’s a highly certified trainer Jersby borrowed some of the programming in the workout she shot. “it sparked more creativity within my own training.”
For example, Swedes living in cities bike regularly to and from work. Swedes also enjoy regular long walks as part of daily activities or as a form of relaxation. When I’m back home and after big family dinners we all usually go for a brisk walk after because we simply enjoy the fresh air and getting our bodies moving after sitting down for an extended amount of time.
Happy Sunday! Wanted to share something that inspired my last post. ❤️ This is my favourite quote currently:
Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory or defeat.
Theodore Roosevelt ———————————————————————————
About last week at this time...my 6th @honolulumarathon finish and 8th overall. Official time 4:07.10...gonna hang up my runners for a bit on the 26.2 milers but we will see you in April for the @hapalua_hawaiis_half_marathon. After all...a tiger can rest for a while but can never change their stripes👊🏼. For now, back on prep for @musclecontestinternational @musclecontestjapan @musclecontest 10 weeks out💪🏼. My 26.2 miles fueled by @globalformulas bioENDURE👊🏼 and muscles repaired by bioREPAIR💪🏼, disc code GERI ⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️ Online Lifestyle, Contest Prep & Posing Coach
To join @Team_ELITEWarriors or @HawaiiBikiniFit email founder email@example.com
@globalformulas Athlete discount code: GERI. ⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️
The difference between men and women in sports 😳🤣 Is this true? What's your favourite sport?️️️️️️️️️️️️️️️️️️️️️
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Why you shouldn’t base your food intake off what someone else is eating?👇🏼
Everybody has unique energy (food) requirements, there are many variables as to how much energy your body needs to function so even if someone is the same weight, height and has a similar body to you DOES NOT mean you should eat the same as them. Why??? 1️⃣ Lean body mass (muscle) - everyone has different ratios or body fat : muscle. This is important as muscle requires more energy than fat to be maintained
2️⃣ Activity level - you might work and office job and they might be a nurse (who never gets to sit down 😂) or vice versa
3️⃣ Training - you may train more or less therefore having a higher or lower energy needs (more or less food)
4️⃣ Goals - wanting to lose body fat, build muscle or maintain your physique? Each of these goals require a different energy balance (caloric deficit, surplus or maintenance)
Be aware that we are all individuals and the nutrition required to meet our individual goals needs to be tailored to that and not cookie cutter produced 👊🏻
The holiday season can be one of the most stressful, triggering time periods for those who struggle with an eating disorder/body dysmorphia because it’s a time where there is so much extra food. This post is to remind you, and myself, that we are all worthy of being a more than a prisoner to food. Looking at this picture, I can’t help but reflect on how far I’ve come. I’m not saying you need to eat unhealthy, that’s not the point. The point is that I’ve finally found balance in my life. Even just a year ago, eating foods off of my plan would cause me@severe anxiety. Eating one thing off of my normal diet won’t ruin my hard work and definitely doesn’t make me a failure. I spent so many years and missed out on a lot because all that my mind was on was calories, burning those calories, etc. There is so much more to life than that!
Fuel your body with great food, stay active, and practice balance.
Recovery is possible, and you’re not alone! Don’t be afraid to reach out for help if you’re struggling ♥️ I owe a lot to my family and friends for helping me get to where I’m at today. ♥️♥️
What an incredible experience I lived this weekend.
Five months ago, I started this journey without imagine that I would compete in California, from the beginning my idea was only to compete in Arizona, because due to my little experience in competitions I was afraid to compete in bigger events. Finally, talking to my coach,
I decided to take this challenge and whatever the result would be, learn from that and keep improving, but most importantly, enjoy it!!!!
Unfortunately I did not placing this time, I'm not going to lie, I was so sad, but that’s it! 😤
Now it is time to be more organized, wait for the judges feedback, train harder and have a better plan for my next show for next year.
Thanks to my coach for these months of hard work and for trusting me. You’re an incredible person! 🙌🏽💕 @mrstytinfitness
BOULDA SHOULDAS🔥 If you’re looking to get those delts pumped up, these moves are a MUST and happen to be a few of my routine staples💪🏻 Swipe & save for the next time you train upper bod!
I didn’t get a chance to film my full shoulder workout, but these 3 moves will primarily target your front and medial delts⬇️
💥BB upright rows wide grip 4x10 SS close grip 4x10
💥DB alternating front raises 4x15/arm
💥DB 360s 4x10 (for a challenge, SS this one with 4x15 DB lateral raises💀)