Sometimes you just need to upload a photo because it's that beautiful not because you're wanting to say anything special about it😝 The rain is pouring down outside, it's actually quite welcome after yesterday's scorcher!
BOOTY BANDS 🍑 SWIPE ➡️ !!
I mean it is Wednesday, so why not a glute activation circuit 🤷🏽♀️. In order to really see the growth you’re looking for in your booty, you have to lift weights and activate your glutes. When I first started lifting weights I would notice growth in my quads and hamstrings but not my butt, and that was because I wasn’t activating my glutes, so I was working all of my other leg muscles, minus the ones I wanted to grow! Sometimes I’ll do an entire circuit dedicated to glute activation before my leg day, or I’ll incorporate different exercises into my circuits. Just make sure to add activation exercises in when training legs 💪🏽
TAG A FRIEND AND TRY THIS CIRCUIT ! —
▪️Low Jack Squats (20 REPS)
▪️Side Steps (25 EACH LEG)
▪️Banded Kick Backs (25 EACH LEG)
X 4 Roundss!! 🔥
Voor degene zonder inspiratie voor #humpday hier een paar mogelijkheden om de billen en beentjes lekker te laten branden! Op de vraag hoeveel ik max. squat? Geen idee haha! Ik squat meestal zonder gewicht of alleen met barbell en dan wel meerdere lange setjes van minimaal 10 reps tot aan een volle minuut in meerdere rondes. Dus nee ik bouw geen booty met weights maar met reps en full ROM💯 ASS TO THE GRASS 🍑 SWIPE ➡️. ➡️. ➡️.
GREEN TEA! ☕️
If you’ve been following me for a while you all know how much I swear by green tea. I’ve never been into coffee, but green tea is something that I swear by. I’ve been drinking it for years, and over the years I’ve seen a huge difference in my overall health, especially in the bloat that I experience and my waist line.
If you look at the label for most fat burning supplements, chances are you’ll see green tea as an ingredient, so why not drink right from the source 🤷🏽♀️. The only supplement that I personally take is protein powder, so I try to get all of my nutrients as naturally as possible.
Green tea has been associated with weight loss for years, due to the fact that it helps to increase your metabolism, and I’ve personally experienced this myself. Now I’m not saying drinking green tea will magically make you lose 30lbs, but it is a great addition to your daily routine.
There are no cheat codes or magic pills to create the body that you want, no matter what social media makes you believe. But with the right nutrition, and consistent exercise you will reach your goals! Just keep working and stay focused on YOU!
For Fitness and Nutrition guides head to my website and let me help you with your fitness journeys! 📲 www.alysonmichelle.com
MAKE DREAMS HAPPEN 💕 En dus vanavond keihard knallen aan mijn eigen website 😍 Geen gym, even mijn schouder rust geven en verder bouwen aan mijn eigen little empire 💪🏻 Zoveel leuke ideeën voor blogs en dat en nog veel meer binnenkort te zien op fabfitmaxime.com! 💕💕 (LIVE SOON)
@gastonluga heeft t/m 21 december een leuke actie!! Bij iedere aankoop krijg je een Plankan (pasjeshouder twv €25) cadeau + gratis geschenkverpakking! Check snel @gastonluga voor een te gave bag 😍😍😍
When you find the other half of your heart in this lonely world...scream, fight, kick, punch and work with everything in your heart & soul to hold onto them tight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Life isn’t always easy and even the best relationships require constant work and investment. But, at the end of the day, the investment is WORTH EVERY OUNCE OF ENERGY that you put in. Don’t get so caught up in your busy day-to-day life that you forget to nurture the most important person in your heart. I pray that you find the same perfectly imperfect, loving, and supportive relationship that we’ve found in this world. ❤️❤️❤️
FAT vs. MUSCLE ‼️ Qua cm zal het misschien niet eens zoveel verschillen, maar qua bodyfat en muscle % zit hier een behoorlijk verschil. Ook al lijkt het op foto 1 alsof ik heel trots ben (wat ik toen ook wel was) is het verschil met hoe ik me nu voel absoluut niet te vergelijken. Dat is niet uit te drukken in %! En het uiterlijk is niet alleen de grootste verandering. Ook mijn gezondheid is veel beter. Ik ben (afkloppen) bijna nooit ziek, heb geen koortsuitslag meer zoals vroeger en mijn energieniveau is veel hoger dan eerst! Gezondheid staat voorop! Ook al ben je slank en blij met je uiterlijk denk ook aan je lichaam van binnen en totale fitheid!
Building a booty 🍑. My favourite and pretty much the only exercises I do to build a booty are deadlifts and hip thrusts. It’s always the intensity of an exercise which will give you results so there’s no need to complicate things. If you can barely sit or walk the next day, then you got it. 😂
PUSH YOUR LIMITS! 💪🏽
Here I’m lifting 225lbs which is a weight that I haven’t squatted in over a year. This was part of a 7 round circuit of squats that I did with @trystenneburey, where we started with 95lbs and worked our way to 225lbs, and the first thing that I told her was “there’s no way I’m lifting that”. Now I clearly don’t lift this heavy regularly, so it was a challenge to get myself to even psych myself into doing it, but with her encouraging me that I could and being willing to challenge myself, I got it done.
We often psych ourselves out of doing so many things because our initial thoughts are always, it’s too hard, I can’t do it, it won’t work etc., and all of that negativity keeps us from accomplishing amazing things.
If you want to lose 100lbs but think it’s impossible, IT’S NOT!
If you think there’s no way you can quit the job you hate to start the business you love, YOU CAN!
Start giving yourself more positive pep talks, and watch how the universe responds to that energy and all of the blessings will start to rain down.
We are all capable of extraordinary things, but if we don’t believe it, and aren’t willing to put the work in, nothing will ever get done. Making excuses doesn’t make our dreams magically become easier to accomplish.
Quit complaining, make a plan and put it into action! We have 3 weeks left of the year, LET’S MAKE IT COUNT ! 🙌🏽💕
Sometimes we venture out of the gym to hang out😝 What a Saturday night filled with food, live music, good vibes and so much laughter tears were streaming down my face and my cheeks were cramping. Can't remember the last time I laughed so much. I love my Aussies💕 You lighten up my life🙌
Also, how fun are dodgem cars?! We were giggling like little kids. I'd kind of forgotten how fun they are... Let's go to an amusement park soon crew🎢🎡
Such an honor to be part of this lovely day!
I first met Morgan when I was coaching soccer in Santa Cruz... she was a tenacious player who was wanted to try out for my team that was a year ahead of her age group! After seeing her playI realized she was something special!
Through out the years she has been like a daughter to me and I cannot even express how proud I am of the woman she has become! She and her family have become our own! @bmil1234 💕💕
We love you @morgan.f.miller and wish you and Ryan all the love in the world! Can’t wait to watch you grow your family together!
Unattractive as hell and gotta love those facial expressions brodes I guess it shows I was working hard...🤣🤣🤣 never usually film face on so never know how bad I look 👀😂 but finally managed to hit that big 💯 deadlift (excuse the bad angle too) 😱😱😱 #deadliftpb#daikyaccountability#hellyes
NEVER GIVE UP! 💯 Vaak krijg ik het compliment “wat knap dat je niet opgeeft” of “ wat een doorzettingsvermogen”! Al vanaf jongs af aan doe ik dingen op karakter. Ik kon bijv. niet extreem goed handballen, maar door mijn grote wil en bewustheid van mijn krachten (sterk zijn, andere kunnen motiveren, doorzetten) heb ik het toch altijd op een hoog niveau kunnen spelen. Het is vaak niet eens een bepaald talent of kunnen hebben voor iets, maar het is maar net hoe sterk jij in je koppie bent en doorzet. Zo ook met afvallen. Iedereen kan het, alleen degene die er sterk genoeg voor zijn in een koppie en de juiste mindset hebben gaan hun doel bereiken! 💪🏻💕 ‼️TIP! Stop met excuses verzinnen!
Oh wow, that's the only words I can think to describe the workout we did yesterday afternoon in 37 degree heat😅 @adamelston wrote up a 1 hour long AMRAP of 300m ski (270 for girls), 10 dumbbell push presses at 22.5kg (15kg for girls), 300m shuttle runs and 10 burpees. All done with a weighted vest at 14lbs for me😅
I hit so many walls, was considering giving up after ten minutes... Then somehow I found that bit of strength and stubbornness (Stubborn Maddie came in handy) and I pushed through. It was incredibly mentally challenging. The worst was when you looked at the time and it had only been two minutes since the last time you checked...
After considering giving up for like the third time I decided that if I just got through and finished the workout that's good enough. The toughest part was definitely going from the burpees to the ski erg.
Sometimes a workout is just about not giving up and winning over your mind. Pushing through moments you think you can't go on. It's very applicable to life in general when you hit a tough patch. Moments when you need to just dig deep and grind through, little by little. It's moments like that which make you stronger.
I'm glad we survived squad! I want sure for a while😂 Let's just say we were pretty dead afterwards.... I was so proud of us for finishing! What a feeling it was to lie down on the floor in a puddle of sweat😝
LEGS & BOOTY !! 🍑
This is a great lower body circuit to do at home if you can’t make it to the gym! All you need is a weight and booty bands. I’m using a 20lb kettle bell in this circuit but you can use a dumbbell as well! It’s also a great lower body blast to really burn out your legs, while also adding glute isolation exercises to help build the booty ! 🙌🏽
▪️KNEEL TO SQUAT (go up and down with the same leg as shown in the video before switching legs — 15 each leg)
▪️KICK BACK PULSES (30 each leg)
▪️2 SQUAT PULSES to JUMP SQUAT (20 reps)
▪️2 SIDE STEP to 2 BACK STEPS (2 of each exercise = 1 rep — 12 reps each leg)
X4 Roundss! 🔥🔥
For more workouts head to my website to check out my Fitness Programs, that can all be done at home or in the gym 💪🏽 !!! ⤵️⤵️