Believing in yourself is HARD. Those voices in your head that tell you you’re not good enough, pretty enough, fit enough, not the “kind of person” to become an influencer.. If there is one piece of advice I could give to someone who is struggling mentally or physically with their image, purpose, or self confidence it would definitely be to kick your fears to the curb 🤸🏼♀️ Take a chance and do something you’ve never done so you can get somewhere you’ve never been 💭
I never would have made the decision to start coaching had I sat down and thought about it over and over, worrying about what people would think... This opportunity has helped me find myself and my happiness every single day. I am in the best shape and have the greatest relationship with food that I have ever had in my entire life, I never have to worry about asking mom & dad for money, and I have the greatest group of gals behind me that inspire me day in & day out 🖤
But wait... this could be YOU 💁🏼♀️ all it takes is a little hard work, dedication, & passion for helping others 😍✨ what are you waiting for? #joinmenow
Lower abs workout for women!
No gym required, you can do these exercises wherever you want, whenever you want. Save this, it will come handy.
Follow @female_physique_tutorials for the best daily workout tips 💪
📸 All credits to respective owner(s)
Tag some a friend who'd like these tips 👇
A lot of people ask me about leg training.
Should they do it?
Should they 'not' do it?
Here's my take on leg training - on my own legs at least.
Then I'll add some more that you might want to take into consideration when it comes to reaching your own leg / ass / glute / fitness goals.
First of all, I never wanted to have big, heavy legs.
.Mainly because I am an athlete. I love to run, and cut, and start and stop on a dime.
So, I never wanted big, heavy, legs to stop me from being agile, versatile, and super mobile.
And secondly, I am a martial artist; I have a black belt in Tae Kwon Do - so again, I cannot kick a dude in the head if he gets physical with me or someone I am defending.
If my legs got real big, I would be able to easily lift my leg easily because my legs are huge or because they just feel heavy, or they are not flexible enough because all I do is train them heavy.
So, I train my legs with moderate weight - medium to high reps. Not too heavy, but not too light. I stretch them super well, from all angles after each set, and always massage them for the next few days, a few minutes per day during muscle protein synthesis.
I know I can have big, strong, flexible legs if I wanted to, but I don't. I love my legs. My calves. My hamstrings. And my ass, I mean - glutes 😉
And so does my woman. So I'm good there.
As far as general leg training info.
Take this into consideration...
.If you train your upper body and want the best results, you should train your lower body, meaning - legs.
Because when you train your legs, you also train your midsection, or core. Lower back, abs, even hip flexors are strengthened when you train lower body.
And when you have a strong core, you can then build a strong upper body as well.
Back, Chest, Shoulders, Arms.
Every one of these body parts depend on a strong core.
So get your leg training dialed in.
This goes for women, too.
Even if what you want is a lean, sexy, toned body.
Or, if you want a strong, thick, bootylicious body.
On top of that, your legs are your largest body part.
Continued in comments....
Extremely proud of a smooth transition to a lean bulk 💪🏼The best fitness advice I can give someone is to take it one day at a time - Baby steps! If you go balls to the wall and change everything you do all at once, chances are that you’re either going to burn yourself out, or give up quickly. Start by forming one or two small habits a day. Once you’ve gotten that down, add a few more..and so on. Take it slow. The same goes when transitioning from a caloric deficit (summer shred) to a caloric surplus (bulking). Slowly add more calories into your diet. Adding foods too quickly can cause excess fat gain. Remember, your body was just in a long deficit, so you can imagine that your metabolism has slowed down as well. •
Starting my new phase with this simple & instant breakfast of overnight oatmeal.
Just add 60g of rolled oats (masak bagi lembut dulu dan sejukkan) + 1scoop of Titan Whey + cold water into jars. Buatlah 2-3jars sebab dia boleh tahan berendam dalam whey protein selama 3hari. Kalau nak tahan lama, jgn rendam dgn whey. Simpan the soft rolled oat naked dalam jar. Bila nak makan baru top up whey dan air.
Pasal toppings, I lebih suka letak waktu nak makan sebab lebih fresh. Letaklah apa2 buah manis sebab whey ni dia very low in sugar and carbs. Tabur sikit seeds or nuts and tadaa!!
The lesser ingredients we put in our foods, is the better. Kurang ingredients, kuranglah kalori. Satu hidangan begini dah berjumlah 320++kcal & complete nutritious meal. Boleh makan anytime tak semestinya waktu breakfast.
“Our words have power, but our actions change lives.” - rachel hollis -
What can you do today to help someone change their life? -
Sometimes even a smile passing someone in the hall can brighten their whole day 💕
My workout goal has always been to build muscle 💪🏼even on rest days I still consume my whey protein.
@_electrofy__ chocolate 🍫 yum!
Helps me with my sweet tooth cravings too 😉 use discount jac to save $$$$
I love this shot from this past Saturday's Steel Mace Yoga workshop. 💪🏻💖
#Repost @steelmaceyoga (@get_repost)
"Discipline is the bridge between goals and accomplishments." We like adding the steel mace into practice to hone in on our goals and turn them into an accomplishment. The mace encourages us to exceed our self-imposed limitations and step outside of our comfort zones to unlock our full potential.
Be patient with yourself.
After class yesterday I told my @nalgacamp / Booty Camp crew to remember 3 things:
1️⃣RECOVER - make sure you are getting enough sleep/rest. Stretch/foam roll so you have good mobility and recover faster!
2️⃣FEED YOUR BODY GOOD - find good wholesome foods that you love and start adding them to your diet. You don’t have to be miserable with your nutrition find healthy foods that YOU love.
3️⃣LOVE YOURSELF - tell yourself you love yourself. Appreciate where you are at right now. ❤️
I feel so incredibly blessed to be able to inspire and coach people to be the best version of themselves. Happy Wednesday!! Ive been working on my Fall Challenge :) 👀
Hi babes! I’m Paris and I’m happy to meet you!
Here’s a little about me:⠀⠀⠀⠀⠀⠀⠀
⚡️I live in a bikini ☀️
⚡️I have lived in OH, NC, GA, & FL. ✈️
⚡️Im lucky to have such a sweet hunk in my life 😍😘
⚡️I’m obsessed with my two furry children - a dachshund mix & a pit bull 🐶❤️
⚡️I could live off of protein/fruit smoothies 🤷🏽♀️😋
⚡️I learned to be ME, to say yes as much as I want to, and to say no as much as I want to. Unapologetically ME. ✌🏽
⚡️I help people who think they don’t have time to be healthy or workout make it happen. 💪🏽💪🏽
I love to be H A P P Y so positivity is my choice🐛🦋💓
Tell me something about you 💋💋
Today’s other release: White and Black Heavenly Tees! 👌🏼These are super soft (95% bamboo/5% spandex) and so cute with the pleated back detail and hi/low cut. Great for a workout, running errands, or even dressed up for date night with jeans and heels. 💗XXS-XXL
#Repost @prof.leonardolima (@get_repost)
・・・ ⚠️ Professor, posso fazer Aeróbio e Musculação na mesma sessão? Isto irá interferir sobre a hipertrofia muscular?
➡️ Depende! .
Algumas considerações relevantes: .
. ✔ O nível de treinamento do sujeito e seu objetivo principal. Sujeito não treinado é completamente diferente de sujeito treinado. Em outras palavras, em sujeitos recreativos, prováveis interferências negativas não irão ocorrer. .
. ✔A frequência semanal: quanto maior o volume sobre a direção "Aeróbio" ou sobre a Musculação" ao longo da semana, o organismo irá caminhar sobre a direção de maior volume nos processos compensatórios nas adaptações. .
. ✔ Fazer Aeróbio 2 a 3 x semana não trará interferências significativas. No entanto, a intensidade imposta e duração são variáveis que sem planejamento adequados poderão trazer tal interferência. Ou seja, atividades aeróbias acima de 80% da FCmáx e durações maiores de 30' apontam maior interferência. .
. ✔ Menor interferência quando realizado aeróbio manhã e força (anaeróbio lático), ou vice-versa, com distância após 6 a 8 horas. .
. ✔Menor interferência (mínima interferência/ideal) separar dia para aeróbio e força. No entanto, a intensidade e duração do aeróbio ou anaeróbio (musculação) no dia anterior deverá ser muito bem planejada para não interferir (% intensidade/volume: km ou min/grupo muscular) .
. 💡 Lembre-se:
As observações citadas são voltadas aos frequentadores de academia sem fins competitivos e com objetivos de qualidade de vida & saúde. 😉 -
Ellos fueron mi primera familia desde que llegué a esta hermosa tierra ... Y aún cuando estamos en momentos difíciles llego a este espacio y me conecto con ellos de una manera especial. Mi cuerpo, mi mente y mi espíritu se contagian de esa energía bonita que trasmiten. Liberamos tensiones y nos recargamos al 1000%. No me cansaré de aportar mi cuota en cada clase, entregándole lo mejor de mi que es para ustedes. Gracias infinitas por retroalimentarme con su vibra y sus ganas de aprender día a día. Por acá en #wolf_training Todos los martes a las 7 de la noche ... En compañía de mi colega #rafamejiacd
Mi cita los domingos son con este maravilloso grupo💪 FIT COMBAT en action.fitness sede #colombia 😜 acá compartiendo clase con mi colega #jcrr90 seguimos creciendo parce, vamos por buen camino, con dedicación y confianza llegaremos lejos 🤗
Para mi la palabra mujer es sinónimo de lucha, poder, fuerza, optimismo, amor y sin duda alguna #BELLEZA 💘 Porque somos hermosas en todos sus sentidos. A esas mujeres que me rodean día a día en mis clases, que siempre las veo con esas ansias de cumplir sus metas y sueños. A todas esas mujeres exitosas de mi familia que tanto amo y extrañó, no se les olvide ser feliz por encima de cualquier cosa, sin duda son inspiración y motivación para mi ❤️