Healing takes work, time and daily intentions in the right direction. Each time we get to choose where our energy will go. Are we investing in the right place or wasting in the wrong place? #FoodForThought
Positivity REALLY is a super power.
I catch myself all the time... "If I were thinner..."
"If I worked out more..."
"If I ate better..."
"If I yelled at my kids less..."
"If I were a better wife..."
"If I were more organized..."
"If I were a better friend..." And I have to take a second to check myself when this #meangirl speaks up because she is vindictive, nasty, & unfair and up to no good. And if I'm not careful, she can ruin the day the week or even the month. 💕
So if you have an #innermeangirl that needs to be silenced, know you're not alone. And that we ALL struggle and it can be hard to see the parts of our lives that other people would kill for. So be kind to yourself, your rolls, your imperfections and practice that #superpower .
Tag a friend 👯 👯 who is FULL of #positivevibes and who is a superhero (in your humble opinion) 🙌🏼💕 #mood#positivity#goodvibesonly 🧘♀️🧘♀️🧘♀️#hea#healthyeverafter#qotd#superpowers#femalefitnesspage#positivityproject
Booty exercises .
@dianaruizfit - Wanted to show you these side upper glute workouts I did today really feeling it right now 🍑🔥🔥 Ahhh isn't that the best feeling😍
Who could have thought you could put the shoulder machine for booty work😅 & My gym doesn't have any great glute machines so this was perfect 🙌🏻 Thanks girl 😘
For The hip abduction I added the resistance band for more resistance from @thexbands & you know I DIE for this machine I don't care what anyone says this machine has changed my glutes forever & whenever I can try something different I DO! 😘 .
Song | Dirle que tu me quieres Remix/Ozuna
🔥20 MIN FULL BODY BLAST🔥
All you need is the length of a yoga mat to get in a workout that will supercharge your metabolism in 20 mins! This is a perfect routine if you’re time and space limited, but still looking to get in an effective workout #strong
I like to throw in a couple of high intensity moves like “skaters” and “squat jacks” to keep the heart rate up and balance out the more strength focused moves. This circuit will test your coordination and help you build the stamina and power that carries over to other important areas of life...like running away from creeps🤣
Here’s the lowdown on the workout *down*
💥Negative push ups
Go FULL throttle for 30 secs and rest for 15 seconds before the next move. Do 3 rounds with 1 min breaks in between and you’re set for a 20 min killer workout 🙌🏽
How to eat more protein & why?
There are many benefits of protein, if your goal is to lose weight, a diet rich in protein can boost metabolism and reduce appetite which can automatically reduce calorie intake.
I find alot of women struggle to meet their intake, i find if i have a little at eat meal and have snacks that contain protein its easier to meet and you feel more sarisfied.
High protein foods to add into your day, try having protein which each meal you will see a real difference. ~Tuna (in water or brine)
~ Fulfil protein bars
~ Chicken fillet
~ 0% Greek yoghurt
~ Turkey Rashers
~ Protein shake
~ Egg whites
~ Salmon, cod etc
It’s a dark, wet, grey, dreary Monday morning and I easily could of stayed in bed for the extra hour or so.
Instead I got up, got dressed, had my liquid Energize and hit the basement for an awesome Chest, Tricep, HIIT and Ab workout!
Nothing like those exercise endorphins to carry you through a grey dreary Monday!
Just do it, you’ll feel better...I promise!
Today’s upper body workout:
💪bench press (55% 1rm) 4x4
💪bench press (75% 1rm) 4x4
💪seated decline machine press 3x6
💪pull ups 4x8
💪tricep rope extension 4x8
*note that this is a powerlifting program designed to improve technique and strength on the bench press. To make it more bodybuilding style training drop one bench press and replace with another back exercise instead! ☺️
You know those weeks where your glitter is forced, when you feel down, lost, confused and without energy. Yet you have no idea why? I do. Although I am the queen of positive vibes, this happens to me on the regular.
The old me would have spent this time beating myself up, feeling negative towards my mindset and trying so ridiculously hard to pin point why I feel down. It simply was not okay to not be okay! But I soon realised that I experience this frequently and without a doubt I always wake up either the next day, the next week or a month later feeling unstoppable. So I simply chose to instead acknowledge this emotion, accept it and approach these days like this.
I channel all my energy into my training session, wether I have zero energy or little strength, wether I hit my numbers or I don’t, if I give it absolutely everything I can at that time then I am satisfied. I eat to my exact macros (I thrive off the structure and discipline) and I surround myself with positive energy thank you @mel__g__ 🙏🏽. When I leave that gym I feel like a freaking queen, without a doubt I know I am killing it.
So if you feel yourself feeling ‘blah’ don’t reach for the comfort of avoiding the gym, giving in to those slumpish sugary cravings or filling your thoughts with negativity “Ive gained weight” or “I look terrible” This will create a circle of not so friendly emotions. Instead go about your grind, give it your best and before you know it you will have walked through doors you never even saw opening. We can’t always feel on top of the world and if we don’t have mediocre days. How can we appreciate the good times. Remember you’re thoughts shape your reality. Happy Monday you amazing humans. I sure know I am feeling amazing. Ready to own this week 💪🏽🔥
THE HUMAN BODY WAS MADE TO MOVE!
Movement is NOT a trend.
Exercise is NOT a trend.
Health is NOT a trend.
If you are not moving - you are giving your body permission to stop working at it’s best.
If you are not moving you are giving yourself permission to live a lesser quality of life.
It’s not a case of “it’s just not for me” or “I’m too busy and my work is more important”.
It’s pretty simple. If you are not moving. YOU SHOULD BE 🤷♀️
For every excuse you make, just remember.... someone sitting right next to you in the same situation is getting it done.
What motivates you to get through your week? 💕 For me it’s looking back at old photos to see how far I’ve come through my own fitness journey. There’s nothing more motivating then seeing results 💪 #mondaymotivation
Eat Fat Lose Fat🐷
Since fat contains more calories per gram than protein or carbs, it only makes sense consume less to lose fat
When you look at the macronutrient percentages of your diet, (carbs, protein, fat) everything needs to add up to 100 percent. Eating more of one macronutrient means that your intake of another macronutrient needs to decrease. (More protein, less carbs & fat).
Regardless of your goal,fat loss, maintainance, gain- you should meet your protein needs first, then adjust your fat and carb intake accordingly.
The benefits of eating more fat are great, but one of the best benefits is the satiating effects of fat. Nothing is worse than eating a lower-calorie diet that leaves your hungry all the time. This is a huge problem in diets which deny you foods with a higher fat content such as nuts, fatty fish, cheese, and avocado, satiating fat leaves you feeling full, include these foods in your diet and reap the benefits.
Whoever says powerlifting doesn’t grow muscle is kidding themselves. 🍑💪 There is no ‘one size fits all’ when it comes to making gains and there are 1000 different ways to go about it. I’m not saying that powerlifting is the most optimal for muscle growth at all because it’s not, but it’s sure as hell done wonders for me so far! ✔️✔️✔️ #powerliftingwomen#powerliftingmotivation
A few years ago id never eat this. I was counting every single calorie, weighing every single thing I ate. If I gave in and ate something "bad" id make sure I worked out to burn it off. Yeah, I was thin.. but I was miserable. .
Food, and the thought of food, was holding me captive. .
I needed help. I needed guidance. I had no idea what to eat, when to eat, how to eat to fuel my body. .
I heard of this cool workout + nutrition plan and it comes with your very own trainer and coach. Like how friggin cool is that? I had try it. With a money back guarantee I was all in. .
I learned to not allow food to hold me captive. I leaned how to enjoy eating. I learned that it's ok to enjoy a spoonful of peanut butter dipped in trail mix and not be guilty because of it. .
Do you feel like food is all you think about? Does it control you? Do you feel like the relationship you have with food is not a good one? .
Id love to know! .
I know you WOMAN...because I AM you.
I know you want to feel better in your skin...to sleep better...to have more energy...laughter...confidence.
And you think that losing weight is the way...the key to unlocking ALL of that for you. .
But I have to share something with you that I don’t like to talk about much, in hopes that it helps you like it helps me.
I felt the same way for most of my life...’if I lost weight, I would feel good and therefor be happy.’
I would go to GREAT lengths....try a lot of things, not eating, random diets, binging and purging, grasping hold of any tip or weight loss trick I came across...and you know what?
Sometimes I lost weight 😳
But it didn’t make me feel better and definitely didn’t make me happy. .
That’s because feeling good and happy ONLY comes from treating yourself that way....fueling with quality, balanced nutrition, filling your mind with books and stories and words of affirmation that lift you up, surrounding yourself with people who encourage you....and who KNEW that MOVING your body in new ways each and every day to get stronger could give you a high like no other. .
It is not complicated, but it is hard because it requires us to be consistent...to change and adapt...but REAL happiness really is simply a few weeks away if you just keep ON that journey. .
When you find that one person (or dog) that it's always up for a run no matter the time, place, or weather... You never let them go! .
We both got up, got dressed (see my stories!), And hit the pavement for 12 miles this morning.
Pretty sure she's going to sleep all day #jealous
Bulgarian split squats for the 🔥
Training unilateral (one side at a time) is something I’ve made an effort to implement over the last 12 months. There are some great benefits to it including:
🍑strengthening your weaker side
🍑brining up gains in underdeveloped side
🍑increase your focus on mind muscle connection
🍑improve balance and stability
RESTING BITCH FACE😂
🌞ONLY GOOD VIBES🌞
Whatever it is you want, whatever your goal is you can do it you just need to believe you can, believe in yourself and your vision! There will be no-one who can see what you can in your mind so they cant judge trust in yourself and keep progressing.
People will pass remark, talk about about you, maybe even send one of your posts/pictures into a group chat slagging you off and so what..chances are these people dont even no you well....will that stop you moving forward? Will you let it? .
When you see someone doing well trying their best, encourage that wish them well because just remember what you put out you recieve back so give out praise & positivity and support! Empower one another and again BELIEVE IN YOURSELF! #makeupbyme
Spicy Steak Wrap😋
⬇️ ⬇️ ⬇️ ⬇️
5% 125g steak mince- protein
1 white wrap- carbs
30g Low low grated cheese-fats
Scallions & white onion- micronutrients
Add chilli, garlic and paprika powder to season use fry light to cook the mince then fold wrap and toast on either side either in a non stick pan or hot plate. Enjoy👌
Yaaassss🙌🏻 Down another pant size ⬇️
🍓I’ve been focusing on eating foods that make me FEEL GOOD (and experimenting with my food sensitivities). 🏋🏼♀️ Lifting weights 3-4/week. For right now that’s all I’m doing (with the odd HIIT). I’m not doing cardio as I’m easing myself back in and doing what I like so I don’t see this as a “chore”. It’s working.
🙌 Thankful Thursday 🙌
I'm thanking myself on this Thursday. I've decided to take the reins and teach myself how to cook! .
My family deserves fresh healthy nutritious food damnit! And me, as their mother am responsible for making that happen 💓
I have two teachers : .
1️⃣ The fixate channel, I get to watch the chefs cook in real time and learn how to perfectly sear meat and roast veggies. It's on demand so it's incredibly convenient. .
2️⃣ Hello fresh, this is just temporary until I can take the training wheels off. Food delivered right to my door and all I have to do is prepare it. If I had to jump all in and follow shopping lists, id give up like I always have in the past.
Are you the chef of the house? What do you use as tools to help you find the right menu for your family? .
Coucou La Terre 🦋
QUESTION 👉🏼 Toutes les personnes adeptes de la musculation ont-ils un point de vue identique ?
REPONSE 👉🏼 Certainement pas !
Ceux qui pensent que chaque Fitness Boy / Fitness Girl fait ce sport pour avoir un physique « de Bombe »... Se trompent ❌
Je suis fan de Musculation, je n’arrêterai pas, car je m’éclate dans ce domaine.
Et ce pour pleins pleins pleins de raisons.
(enfin pour le moment).
🌸 Parlons de MON CAS en particulier 🌸
Je fais de la musculation pour ma santé, pour prendre soin de mon corps autant que lui prends soin de moi.
👉🏼 Au départ je souhaitais reprendre du poids car j’en avais beaucoup perdu (1m60 pour 31KG).
👉🏼 Ensuite j’ai voulu récupérer mon fessiers d’antan, car je faisais 1m60 pour 55KG et mes formes étaient très pulpeuses.
👉🏼 Suite à cela, je tente de maintenir mon physique comme il est.
Tout cela JUSTE pour MOI.
En effet, vous êtes quelques uns à m’écrire :
« tu devrai prendre encore »
ou « tu n’es pas assez musclée »
ou encore même « tu es trop maigre ! ».
À mes yeux...
Le jugement, est le pire sujet du monde.
Tellement je trouve cela stupide et insipide.
Je ne demande à personne de me dire quel est #MONPHYSIQUEPARFAIT car cela n’appartient qu’à moi 💜
Ne laissez pas les autres vous dire si vous êtes beau/moche, maigre/gros etc...
Le principale étant d’être en accord avec sois-même à l’instant « T » ⏱
Cet instant changera et vous savez quoi ??.
Vous changerez aussi !
Parfois je décide de faire une prise de masse...
Parfois de me mettre à la force...
Et parfois même, je m’entraîne pour RIEN ! Juste pour m’entraîner.
Cela sans penser à :
QUOI ? POURQUOI ? (et) COMMENT ? 💪🏼
Ce message plein d’amour qui ne veut rien dire d’autre que :
👉🏼 Ne jugez pas autrui,
car c’est son propre travail,
et personne ne peut dire à quiconque qu’il est : « trop ci » ou « pas assez cela » 😇
We all experience it. We all handle it in different ways.
I stress eat and lack the motivation to exercise. The last couple of days have been rough. I haven’t moved off the couch/bed and I may or may not have eaten 5 entire full sized cupcakes in a span of 24 hours. I’m far from perfect.
However, life happens, stress happens and you have to handle it and move in a positive direction.
So tonight I finally found the motivation to move again for the first time in days. I almost didn’t do it, the tv and the couch were hard to walk away from. But 30 minutes later I know I made the right choice for my sanity.
It’s a holiday, and I could have skipped a day.....
However, I try really hard to #nevermissamonday (I did skip two days last week because my body was telling me it needed a break)
So today I picked up where I left off with my #liift4 program so I can finish it strong this week! 🙌🏻.....plus I wanted to test out my new shoes 😉
#motivation 💯 #determination#labordayworkout