“Gibgob, why am I having trouble gaining muscle/making progress?”
“Gabgib, I don’t want to gain weight.”
A couple frequent messages I get and I wanted to address on here because I think a lot of people struggle with these things. Sooo here’s the beans, I’m spilling them⤵️
Bean 1: if your goal is to build muscle/grow you need to ask yourself a couple things before you complain about not making progress. Just some #toughlove because truly you get what you put into it. So, ask yourself, “am I REALLY challenging myself in the gym?” What do I mean by challenging yourself? Well, are you struggling with your last few reps in every set? Are your muscles burning? Is it uncomfortable? If the answer to any of those is no, then you need to push harder. When’s the last time you upped your weight in your lifts? Just try it! If you fail that’s okay!! If you don’t fail, then shooootttt you getting stronger. Weird how that works. 😉
Bean 2: EAT. If you are having trouble making progress toward adding muscle it may be because your body just isn’t getting enough calories! So eatttt! Choose clean and nutritious foods that will fuel your body and help you recover. You’re asking your body to do some bad ass stuff, reward it with some grub.
This brings me to the third and final bean
Bean 3: hate to break it to ya, but you’re going to gain weight if you really want to build muscle. Just the way the cookie crumbles. Do nottttt be afraid of gaining weight! Judge your progress on how you look, feel, and your strength! The scale doesn’t always accurately portray what’s going on in the mirror ok? Plus the little extra weight will probably actually help you pull/push more weight in the gym. Which is fun and cool.
Ok, thanks for coming to my Ted Talk. Take these magic beans and plant em in ur brain and go on with your week. Bye.
🥜 @legendaryfoods code: GABRIELLESEGHI10
💫 @uniconutrition code: GFIT10
🌿 @freskincare code: GGGF
It was back and biceps for me today. So, I went for a heavy, lower rep day. I always start back day with pull ups on the assisted pull up machine, so I’ll do anywhere from 50-100 to start. And then some of the main lifts I included today were barbell bent over rows, lat pull downs, dumbbell rows, and seated biceps curls. The rest of the exercises I did today were more accessory movements.
I’ve been really trying to take advantage of this off time and lift heavier and more focused. We’ll see where it takes me I guess.
What’d you lift today? (If u did) LMK👇🏽
@legendaryfoods code: GABRIELLESEGHI10 #eatlegendary
@uniconutrition code: GFIT10
@freskincare code: GGGF
Monday’s Motivational Mantra - “Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.” - Dale Carnegie
It is through action that we turn possibility into reality, turn the unknowns into experience, and eliminate fear. We tend to view new situations through a lens of fear and negative outcomes as opposed to unbound success. Why? Do not be held back by your fears. Take action. Just one positive step will break the chains that keep you stuck and frozen in the place you are now. Take the leap. Conquer the fear. Take action.
If you like my Monday Motivational Mantras, pick up a copy of “everyday WARRIOR” available now on Amazon for a full year of mantras to keep you focused and conquering goal after goal.
WHO LOVES NUT BUTTERS?! 🙋🏽♀️ WHO LOVES FREE STUFF?! 🙋🏽♀️
If you answered yes to one or both of those questions, you’re in the right place. That’s right. ✨ITS A @legendaryfoods GIVEAWAY!!! ✨
I’ve teamed up with Legendary Foods to give one LUCKY human a $50 gift code! That’s 50 buckaroos! So many buttersssss 😭♥️ If you know me, you know I’m OBSESSED with all things nut butter. It is my weakness. It is life. And these @legendaryfoods butters are a game changer. Ok, so to get in on this action all you have to do is:
1. FOLLOW me @gabgibgobfit AND @legendaryfoods
2. TAG a friend below!
You can tag as many folks as you would like!! Winner will be announced tomorrow @ 12pm
@legendaryfoods Code: GABRIELLESEGHI10
This weather makes me want to cozy up and watch movies all day! ❄️
Got my lift in this morning and part of my cardio done. After eating ggoooood all weekend I felt strong and had so much energy. I’m starting to regain more control and mend my relationship with food. I’ve been viewing everything I put into my body as fuel. Will this help me be better? Can I use this?
There’s still tough days when it comes to body image, but I get myself out of that by reminding myself that I’m so much more than a body. And NOBODY benefits from negative self talk/thoughts.
Happy Monday, friends! Only a couple weeks until winter break, we got dis.
@legendaryfoods code: GABRIELLESEGHI10
@uniconutrition code: GFIT10 #teamunico#uniconutrition 🦄
@freskincare code: GGGF #loveyoursweat#freskincare 🌱
Monday’s Motivational Mantra - “A true champion has to be best in the world on their worst day.” - Ronda Rousey
You don’t need a title, a trophy or a championship belt. You get up, show up, and give your best in whatever area of your life that requires it. You do it whether you feel like it or not, whether you want to or not. You do it because that is what you demand of yourself day in and day out. That mindset is what makes you a champion. Start your day with this attitude and conquer the impossible. Start right now, from this moment and hold yourself accountable to doing the things that bring you closer to achieving your goals. That is what it takes to be a champion in any area of life. #everydaywarrior#RiseandConquer
Monday’s Motivational Mantra - “Act as if it were impossible to fail.” – Dorothea Brande
The fear of failure is what often keeps us from reaching for something greater than we are now. That feeling is often rooted in someone else’s voice. It is someone else’s opinion and perspective that we have internalized and taken as fact. When we release that fear, not only are we choosing to accept success but we are removing all limits and barriers. This perspective can be life changing and empowering. Do not be held back by fear. In doing so you are accepting the status quo and complacency. 💪
You decide when you have had enough. No one gets to tell you that you have failed. That is completely up to you. Nothing great was accomplished on the first try or with one action. It is a relentless pursuit and drive to not give up, and a courage to face and conquer all challenges that brings success. Your greatness, your journey, your dream is yours and yours alone. No one gets to tell you how to live it, do it, or when to quit. 💪
Live your life to the fullest and find your greatness within. Failure is nothing more than doing and learning as you move forward in pursuit of a goal. It is not to be an end or to feel ashamed. The shame comes in hiding your talents, dreams and desires because of the fear of living someone else’s expectations of you. Break the mold. Dare to dream. Dare to fail. Embrace success. #EverydayWarrior#RiseandConquer
Yes it was cold this morning. It was early. It is the weekend. Etc, etc.... The work still got done and even fogged up my glasses!
There are always excuses. Being an #everydaywarrior you know the excuses and do the work in spite of them!
What are your goals and plans this weekend? How will you accomplish them? Overcome the obstacles and excuses and #RiseandConquer
We all know I love my nut butter, but the hype for Legendary is REAL! 🙌 Everyday I eat at least 2 tbsp of their nut butter on my oats, cakes or anything else 💁 and their almonds come in such great flavors! My favorite is buffalo wing!!🐃
I'm seriously blown away! Not only to be apart of the family, but I'm truly happy to promote such a great company who cares about what they put into their products!! They focus on nutrition just as much as flavor! No added sugars or artificial ingredients, but they taste INDULGENT! 🤯 gluten free as well! 👏 Keto, vegan AND PET FRIENDLY!! 🐕🐾 But anyways about this flavor 🤤 APPLE PIE🍎...#speechless 🙈 can we just take a moment to thank Legendary for transforming apple pie into a nut butter?! 😂 #brilliant The smell, the creaminess, the apple pie chunks....need I say more?! 😏 Hands down my new favorite flavor! 🙏
Other flavors include: Blueberry Cinnamon Roll, Peanut Butter Choco Chip, Pecan Pie, and Peanut Butter Cup! I can't wait to share some awesome ways that I incorporate them into my diet! 💚
KMAT for a discount!!!
Monday’s Motivational Mantra - “How you think when you lose determines how long it will be until you win.” - Gilbert Keith Chesterton 💪
Your mindset determines your realized potential. The inner conversations you have within yourself are what matters most. It is your perspective that can drive or limit you. Pay attention to that inner voice. Are you beating yourself up when things don’t go your way or are you using those moments as learning tools and building blocks to push even further? Mindset is everything. Where is your mind at? #EverydayWarrior#RiseandConquer
Just because I had to remind myself how far I came.
Stop wishing for it & start working for it.
Sometimes we all have to remind ourselves how far we can push our own limits to reach our goals.
If I’ve done it before, I most definitely can do it again... and this time with improvements.
Learn from your experiences and grow from it. Don’t regret it.
. . .
Definitely want to dedicate this post to my coaches @Stealth_Aesthetics | @TunaSauce & @ItsArielKhadr
Not because of the obvious reasons that your knowledge is beyond this world but for the bigger reasons behind the scenes.
You guys had my back since day 1 and no matter what, you keep having my back.
Thanks for having me feel like #Family ❤️🙏🏼
. . .
Monday’s Motivational Mantra - “Only if you aspire for more will you achieve more.” - Chanda Kochhar
Every day is a chance to dream bigger, work smarter, and exceed your own limits and expectations. Do not settle for simply hitting the mark. Aim higher. Set goals that scare you because to achieve them you must be willing to go beyond where you are now and grow in the process of reaching your greatest accomplishments. 💪 Aspire to do more, be more and lift people up in the process. Do not settle for less. If you can do better, do better. #EverydayWarrior#Rise and Conquer
I truly thank God for everything he's done in my life. It's been a rough year physically and emotionally, with everything that has been happening I didn't expect to be at this point, but I thank him for keeping me on track and the mind to keep persevering, because I've prayed for this moment for soooooo long!🙏 And it finally happened 🙌 clinching my pro debut win is truly nothing but a blessing!! And to top it off sealing a spot at the Natural Olympia next weekend in Las Vegas, my heart and mind is in the sky at the moment!! ✈️ but this plane will shortly be landing back at the gym and prepping for next weekend lol, so thank you to all my IG fam that has been supporting my journey ♥️ you guys and @nbnmodesto for keeping looking right for every show! I want to give a special shout out and big thanks to @inbaglobal_official for giving us the opportunity to showcase all our hard work as a natural athletes and @herbalife24 @questnutrition @btcbars @legendaryfoods for helping host such an amazing event! It's an honor to be apart of such an amazing team and family! 💪😊
Happy Halloween!!! 🎃 I’m dressed as a put together human today since we have patients coming to school. 😂🤷🏻♀️ Got in a solid upper body lift bright and early this morning, made this quick bowl, and off to practice EKGs 🤓 (repeat offender breakfast bc YUM👌🏽) ———————————————————————— Overnight oats made with @mrm_usa cinnamon bun protein, banana, @myfavoriteindulgence pumpkin spice granola, & @legendaryfoods pecan pie almond butter 🤗
Monday’s Motivational Mantra - “I can give you a six-word formula for success: Think things through - then follow through.” - Eddie Rickenbacker
Efficient, precise actions yield deliberate results. Know what you want. Formulate a detailed plan to get there and then execute that plan. Trust the process and keep putting in the work to follow that plan. Each experience will further solidify your plan, or point out slight changes that may need to be adjusted. Either way, you are closing in on more success. 💪 It is not enough to simply want something. You must know how you will achieve that goal. You may not have all the details worked out when you begin as some details will become clearer once you take action. But have a well thought out plan and then follow through with repeated positive actions. Great intentions are nothing without action. #RiseandConquer
Veggies for breakfast have never tasted better🥦🥗. Being healthy isn’t a diet - it’s a lifestyle. It’s all about creating foods you can still enjoy while achieving your goals - which is what I’ve created with my #HulkWaffle 🏆. .
To whip it up you’ll need to make a batter by blending together egg whites, spinach, flax, chia, oatmeal, raw cocoa, superfoods of choice (I’ve added maca and Moringa) and chocolate protein power 👌🏼. Pour into a hot waffle iron and voila 💥. Drizzle with your favorite @legendaryfoods nut butter (peanut butter chocolate chip is AMAZING!), 0% plain Greek yogurt and stevia sweetened raspberry jam 👩🍳. You’re going to LOVE THIS! Kids love it too as they don’t even taste the spinach ❤️🙌🏼. .
If you liked this you’re going to LOVE my recipe book featuring over 100 of my very own fit recipes (with macros) and fit tips to help you achieve your goals and live guiltlessly 👊🏻. AVAILABLE ON @amazon in 2019 📖 🛒. Watch this space!!
Where's your mind at? You decide if you are just dragging through the day, waiting for some future time or "later" to be energized & do something different...or take charge & command of your mind right now and create a plan of attack for this day & execute it. Time is going to pass matter what you do. Own it. Don't waste it. You won't get this time back. Get your mind right and #RiseandConquer !!
FELLOW SAN DIEGANS!
Guess who is going to be at the San Diego @thefitexpo this year?! I'll be working with @legendaryfoods at Booth #901 hanging out with some Legendary people. I'll be handing out samples of our delicious Nut Butters and nuts! If you haven't gotten your hands on @legendaryfoods yet, make sure you stop by our booth and give it a taste and meet the team! Once you go Legendary, you never go back! 💪 Hope to see you there!
|| #eatlegendary#sdfitexpo#nutbutter ||
simple & delish post workout breakfast! Booty day at the gym was quite successful this morning, as was this bowl. 😎 No better way to prep for a day of studying (and also learning more physical exam skills 😊👩🏻⚕️) than a solid workout and hearty breakfast! Happy Thursday friends!! 💕 ———————————————————————— Overnight oats (1/2c oats + 1 scoop @mrm_usa cinnamon bun protein + 1tsp chia seeds + 2/3ish cup cashew milk) with banana, @legendaryfoods pecan pie almond butter, & @myfavoriteindulgence pumpkin spice granola for some fall crunch 🤗
Hey y’all, just another simple & delicious recipe from “That’s REAL Cookin.” Stay tuned for new episodes coming soon to @universenetworkla Active TV Ch21. Just keep those notifications turned on. Workin tirelessly over here racking up dem recipes for y’all😉
If you’re on that Keto grind or just pursuing a well balanced healthy lifestyle, tuna is a great source of protein, selenium and loaded with vitamin B12. It also helps reduce blood pressure and promotes metabolism & muscle growth.
Blackened tuna is the best of both worlds in my opinion, dark & crispy on the outside, pink & soft on the inside😋 Blackened or seared tuna/fish steaks are a Cajun tradition.
Generously coat 1 1/2 pounds fresh tuna steaks, 1 inch thick with Cajun seasoning. Heat a couple tbsp of olive oil and grass fed butter in a large iron skillet over high heat. When oil is nearly smoking, place steaks in pan. Cook on one side for 2 to 4 minutes, or until blackened. Turn steaks, and cook for 2 to 3 min, or to desired doneness. Slice it, put it over some leafy greens, and you have yourself a complete nutritious meal that will keep you satiated for hours!
TIP: Purchase wild caught😉
Monday’s Motivational Mantra - “By prevailing over all obstacles and distractions, one may unfailingly arrive at his chosen goal or destination.’ - Christopher Columbus
Often the pursuit of our goals is clouded by distractions. It is easy to get sidetracked and focus your attention elsewhere. It takes strength and commitment to refuse to take your eyes off the goal, off of the work at hand. Ask yourself, what will serve you best in moving closer to your goal? Put your attention into those things and execute those actions. The distractions fade as you sharpen your focus, your conviction, and zero in on your passion. 💪
Do what it takes, and what is required of you to be a better you and achieve what you are after. The distractions are simply tests to see how much you want it. Don’t give in. Stay the course. #RiseandConquer
Sunday Pancakes. 🤗 the boy requested pumpkin pancakes this morning so here we are! Perfect for a slow start to sunday. 😋 Only things on the agenda today are grocery shopping and a little studying. nothing too crazy. Hope you all have a great day! ———————————————————————— Pumpkin Pancakes: @birchbenders classic mix with 1 whisked egg, 2-3T pumpkin purée, & a shake of pumpkin spice. Topped with sliced banana, @legendaryfoods pecan pie almond butter, @myfavoriteindulgence pumpkin spice granola, & a drizzle of @barehoneymn maple syrup 😛