Happy Friday! Headed to the gym late this afternoon for Leg Day! Strong in 8 week 5 complete! For front and back squats I kept the weight moderate to focus on form, but for the rest I was able to go heavy! Love those heavy weight days! .
Tomorrow friends and I are going to @myhotpilates for the 10am class! Can't wait! .
Hope you all had a great day! Xx
Sometimes it’s ok to take a step back. -
Pressing movements come so natural to me. Specially push ups and bench press variations. I can lift pretty heavy loads relative to my body weight for multiple reps. However, pulling movements are not the same story. -
The pendlay row is an exercise that hasn’t progressed in load as much as I’d like. Having them the day after deadlifts has an impact on this of course. In fact, i have had to switch them for another rowing variation twice in a row because my hamstrings, glutes and entire posterior chain is still sore from deadlifting the day before. -
Today I woke up incredibly fresh, as if I hadn’t deadlifted at all yesterday. So instead of going for the wife grip seated row as I was doing I decided to give the pendlay row another shot. -
Because I was pretty calm I could see and feel del the very beginning which things I needed to focus on. -
So, without any hurry and taking my time on the set up, i focused on two things only: grabbing the floor with my feet and thinking each rep as a single: taking my time to reset, brace and pack up my lats on each single rep. -
Turned out pretty well. In fitness and life in many cases you have to take two steps back to have a wider vision of the things you can improve, and then come back. -
#laupersonaltrainer#TeamJPS#pendlayrow @fitness #backday#bringingsexyback#strong#buildingmuscle#musclebuilding#entrenadorapersonal#puebla#mexico#gymlife#barbelltraining#resistancetraining#flexfriday#backday#strongwomen#training#lats#latsfordays#buildingmuscle#musculacion#entrenamientodefuerza#fuerza#stronger#porquenoahora
GIRLS JUST WANNA HAVE FUN!! Ever go away for a girl's weekend and feel alive again? The Bod Squad girls get to giggle amongst there lady friends, DAILY!
So much love for my girl gang each and every day!
Thanks for the constant great times gals!
Yup, on Friday’s we #flex . I know it’s not much but I am down 3lbs since starting working out 4 weeks back. The goal is 3-4 lbs a month, but my main focus is to lose inches, and about 20lbs. I look forward to starting p90x Dec-March2/3. Then Lift 4 March- April. Maybe Shit Shop after that. We will see. #lift#fitfam#weightlossjourney#buildingmuscle#losingfat
I love how we like to demonize things like sugar for being the “cause” for obesity, but what about our alcohol consumption?⠀
This is exactly why the “freshman 15” is a REAL THING.⠀
Great post here by @smurray_32. Here’s what he had to say:⠀
Although I am a firm advocate of flexible dieting and consuming “anything in moderation”, I do still feel very strongly about weekend alcohol intake as I know first-hand that this is likely the cause of so many diet failures out there⠀
Now, while I am not going to go into yet another entire post about how easy it is to “cancel out” your hard-earned weekly deficit on your weekend, the goal of this post was to simply make you more AWARE that, calories don’t just come from food and that, the wine, beer, vodka that you are consuming tonight, likely has far more than you perceive it to have⠀
Remember, alcohol contains 7kcal/g (Traversy 2015) thus, while if consumed in moderation, can “fit” into your lifestyle with relative ease, IF ABUSED, has the ability to shift you into EXTREME surpluses of calories and thus cause you to store any carbohydrates and fats that you consume directly as fat tissue due to alcohol taking priority no.1 when it comes to metabolism (Siler et al 1999). Studies even show that is one of the main contributors to weight gain by promoting excess energy consumption with a lack of satiety (DiMeglio & Mattes 2000 Pan & Hu 2011, Tieken 2008).⠀
Furthermore, alcohol is associated with increases in ghrelin, the main “hunger hormone” (Röjdmark et al 2001) thus, not only could you be consuming 1600kcal worth of liquid calories tonight, but then “binge” on further “FOOD calories” and thus shift you into an even LARGER calorie surplus.⠀
Think about it, for some petite females, 1750kcal worth of vodka alone (no food) could be their entire DAILY requirement. Add another 2000+kcal from the pizza they consume when they get home from the club along with what they have already consumed PRIOR in the day before going out and you can see just how easy it is to have a day comprising of 4, 5, 6, 7000+ calories which, as you know is likely only repeated tomorrow.⠀
Just some food for thought? Enjoy the weekend.
#GratefulForMobility day 5 completed! I am actually glad I waited to do todays quadruped adductor rock and end-range holds until after the gym. 😊 Once again today's challenge went along very well with my workout! The wall adductor stretch meditation at the end was amazing! Especially the story @docjenfit shared about the gal that was born with JRA and regardless of her situation she still moved! Movement is so important!
I never thought I would be a girl who would lift. I use to look at my sister in law and her husband and think they were crazy for working out. They would workout daily, eat the right foods and work on being a better them. I would show up there and they sometimes would be lifting or gone for a run and I thought your insane. Good for you, and I would always say I COULD NEVER! I can’t even tell you how many times Jackie offered to help me and I just brushed it off, this girl is cray! Turns out she knew what she was talking about 🤦♀️ LOL. Now I’m obsessed! I have muscle in places I didn’t even know existed! My arms, my legs, everything’s tightening up! Absolutely love to to turn on my tunes and get a workout 🏋️♀️in! Lifting is my jam!
Honestly don’t be me and bash it until you try it! But believe me you’ll fall in love all over again!!! Lifting is a good way to burn fat and gain muscle. I try hard now to not focus on the scale and more so on my none scale victories. It’s time for me to up my weights . I started with 5 & went to 8 and now I’m at 10, I’m going to try 12s and 15s. I’m ready to keep building muscle and feeling my best! I encourage you all to not focus on the scale. I was also that girl. I was addicted to checking my weight. That number doesn’t define you as a person, that number means nothing. Try to focus on other improvements!
Examples; how was your nutrition, did you workout, did you drink all your water, did you do another rep? All of these things are important to be proud of !
Our next on line bootcamp starts at the end of the month, jingle all the weights! Are you ready?? Let’s crush these goals!!! #candiangirl#lifting#feeltheburn#momof5#changes#places#homeworkouts#coachlife#crushinggoals#workinghard#buildingmuscle#kidlife#wifelife#sportyspice#happyspot#makeprogress#up#momofkids#dogmom#dogsofinstagram#unitedkingdom#ontario#hairupdo#tna#tenpoundsofgold
Want to lose body fat?
Stop doing cardio and eat more.You might be saying are you crazy??
Trust me, I was years ago, and never did that. In fact, I did the opposite. I had strength training in my routine, but I would end up doing 45 minutes of cardio right after. I did this each and every single day! Oh, and let’s not forget about the 1200 calories I consumed.
Doing all this created weight loss (not fat loss..big difference), and I ended up actually losing muscle mass. When you lose muscle mass, your metabolism lowers. When you metabolism lowers, you don’t burn the calories. Your body becomes adapted, and surely enough you start putting the weight back on. Also, from the lack of calories consumed, your body isnt used to higher amounts and when consumed, the excess not burned as fuel will be stored as fat. All this turns into a vicious cycle ladies.
So you feel soft? Weak? Lethargic? Digestion is off? “Skinny fat”? No energy? Constantly craving? Yeah, I get it. I was this over 2 years ago. It sucks, but doesn’t have to anymore.⬇️
-stop the hours of cardio (time and place for cardio) and start lifting weight. Have a plan made for you! Don’t just pick up the 2lb dumbbells. Get professional help.
-if you have been a chronic dieter, or you have not lost any weight and stalled, time to eat more. This does not mean go an consume an extra 1000 calories. This takes some patience if you have been dieting for some time. Gradually you have to add in calories, to make sure your metabolism adjust to it. Doing this will help your metabolism spike higher, plus give your body the nutrients it needs!
-reduce your stress and properly recover right! This is why constantly dieting and doing hours on end of exercise is not going to get you anywhere in the long run. If you want your body to have the best results, stop stressing it out so much, eat enough food, sleep and recover!
Ladies, just remember losing body fat takes time, but it’s so worth it. Want long term results? Then do it the right way. Ready to lose the fat?
Fill out the form for STRONGER BODY, MIND AND SOUL 1-1 coaching! Let me show you how. ❤️
1st reason for posting this is cause it’s #flexfriday and the back looking like a snack 😋
2nd reason is you should add these into your training program 😁 they’ve really been helping me! Keep reading to see how to perform 💪🏽 #mhfitlife ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
- Lean Back Pulldown- For this:
• I lean back slightly more than usual.
• Before every rep, I’ll reset and squeeze my scapula, tighten my lats, create a slight arch in the lower back (basically set my back up like I do on bench press).
• Pull hard on concentric portion then control on the eccentric portion (negatives).
• Even though this is for the back, I actively push the chest out and stretch the pecs during the concentric and contract the pecs during the eccentric. (Think of an upright bench press, use that mind muscle connection).
**💡Helping me stay tight and bench has been
- Cable Trap Raise - For this:
• Set up the cable around nipple height to take away or minimize any front delt activity.
• I let the cable slightly pull me forward to achieve a stretch, keeping the hands together.
• Pull over head and separate the rope attachment, while actively focusing on contracting the lower traps.
💡Great exercise to build lower traps! 💡
**💡Helping me build muscle/strength and OHP has been flying up.💡**
Thanks for reading, if you read this far leave me an animal emoji that best represents you! 😋 🦍
On Fridays - we flex 😉💪🏻
Ladies, don’t neglect those upper body workouts! By building lean muscle in the shoulders and back it gives you the appearance of a smaller waist. Concentrate on full body workouts and compound moves to really work your core and a small amount of cardio depending on your fitness goal!
Not sure what exercises to do to get you started, check out the link in my bio for some workout ideas!
Need that little extra guidance, motivation and push? Drop me a message to find out more about my Personal Training options!
Let’s get those backless Christmas dresses out 💃🏻
I shared this a hot minute ago on my personal fb, and on @powerteam_ut. Decided why not share it here too!
My quads have been the hardest muscle group to grow, and I am so glad I am finally seeing some good, sharing worth, progress!