Happy Friday to me!!! I'm now down 41 pounds and only 36 more pounds to go to my goal!! That belly be going down, down, down! That's what I like to see. Lol I honestly never thought I would even come this far in this hard journey, but here I am killing it! I'm seriously not trying to brag. I'm just so freaking proud of myself for sticking with it to eventually accomplish my goal! #only36poundstogo#getfitstayfit#41poundsdown#notstoppinghere 💪
4e pt training vanavond met deze 'badboy'. Vandaag een training gedaan met grotendeels compound oefeningen.
Compound oefening zijn oefeningen waarmee je meerdere spieren gebruikt. Compound is Engels en betekent ‘samengesteld’. Samengesteld uit meerdere spiergroepen. Het tegenovergestelde van compound oefeningen zijn isolatie oefening.
Voordelen Compound oefeningen :
*Traint effectief,niet veel.
*Til meer kilo's
*Verbrand meer vet
*Boost je testosteron
*Verbeterd je balans, stabiliteit en je core
*Door het vergroten van je gewicht, heb je meer kans op blessures.
Ik zorg er altijd voor dat de techniek van de oefening vóór het aantal kilo’s gaat. Als je eerst een perfecte techniek hebt alvorens je veel kilo’s gaat tillen, voorkom je 99% van de blessures.
Wil je graag weten welke manier van trainen goed voor jouw is of heb je hulp nodig met het juiste trainingschema die werkt voor jou? Neem dan vrijblijvend contact met me op email@example.com
Met sportieve groet,
NOW ACCEPTING NEW CLIENTS!
**Comes with a Personalized Meal Plan conducted just for your body type & what you want your body goals to be** LIMITED TIME ONLY!!!
Only Accepting Morning/Noon clients...LETS WORK!!
(Accepting male clients as well)
#GetFitStayJUICY 💪🏼 #GetFitStayFIT
Be stubborn about your goals but flexible about your methods! ✨👐🏽
Our girl @hanhawkinsss breaking necks in her all new IAB outfit!
...Peep the leggings btw! 👀🐣 Not yet released, but you'll be the first to know when you subscribe to our newsletter. 💻🖤
I A B | Competitive Lifestyle
My body has been experiencing a few aches and pains lately and a sore hip has kept me from exercise the last few days. So I have been focusing my efforts on yoga and self care.
This is a little overview of the foam rolling routine I did yesterday.
There are numerous benefits to foam rolling, here are just a few: -Increases flexibility -Can improve circulation -Reduces stress by reducing cortisol levels -Reduces exercise related soreness -Prevents injury
The best part about my program is that there are always options. I have big fitness goals for the next few weeks before my trip. Even though I can't exercise right now, I have a great nutrition plan to lean on that will allow me to make progress while I recover!
I have a FREE group beginning Monday. Want to try out the programs I've been doing, including this foam rolling routine, at no cost? Send me a message!
Later in the day but I got it done and man or woman did I need it ever. I was feeling irritable and cranky and realized I needed to stop and take time to take care of me so that I could better take care of my family. #fitmom#fitforlife#getfitstayfit
“It always seems impossible until it’s done”
Have you seen one of my posts and wondered what in the world does she do or have you wondered if you could do this fitness thing too?!? 🤔
• • •
NOW is the time ⏰ to find out!! .
I’m excited to announce my new FREE group because I’ve had a ton of people ask me what I did and how they wished they could just try it out first! Well now you can!! I do NOT do these often so if you’re interested, you might wanna jump on this opportunity! 🙌🏻
This FREE challenge is for ladies who are READY to make a change. READY to become the BEST version of themselves. Are you ready?!? .
Enrollment ENDS Sunday...so if you want in this FREE group, comment below with “I’m in” and I’ll send you a message with all of the deets! 👊🏻
Got your vitamins covered for the weekend? 🍊🥕🍎
Don’t miss out on our Reboot Sale! Now 20% OFF any carton! Link in profile.
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💕 You will love this superfood vitamin shot from cold-pressed seeds, and 12 fruits and veggies:
When I first learnt about the last workout program I have just finished I had a discussion with my sister and she said to me that I would manage the workouts no problem at all. I looked at her and thought oh no I can't do them! I even nearly talked myself out of giving them a shot! 💫
Fast forward over 8 weeks and you know what I did manage the workouts. Yes, maybe some days were more modified workouts than others but I still got the workouts done and my body could stand what I was putting it through and it felt amazing!!!
Change your mindset and you can achieve anything!!!
Let’s talk about cravings we all love that cheesy slice of pizza, or those sugary sweets. Although cravings can mean a number of things, one of those things are that your body is telling you it needs something. Like chocolate for example, it’s a rich source of magnesium, also contains chromium, vitamin B and essential fatty acids. Instead of grabbing that delicious milk chocolate (although it may taste great, it’s not exactly what your body is craving/needs). Some alternate ways to give your body want it is craving/needs is by eating some nuts, dark chocolate in moderation (75% cocoa or more), fruits (such as a banana or berries) or even some cocoa powder will surely take those chocolate cravings away.
Next time you are craving chocolate give some of these alterations a try, and let me know how it goes.
Happy Friday! Today’s training consisted of Shoulders and Arms. Here is a clip of some Tricep kickback work. A great exercise for isolation work. 🔥
📝 Save and try this for later! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Full Workout ⬇️
1️⃣. Cable Face Pulls: 4 x 10-12
2️⃣. Dumbbell Shoulder Press: 4 x 8-10
3️⃣. Dumbbell Lateral Raises: 4 x 12-15
4️⃣. Dumbbell Front Raises: 4 x 12-15
5️⃣. Dumbbell Curls 3 x 10-12
6️⃣. Overhead Tricep Extensions: 3 x 12-15
7️⃣. Dumbbell Hammer Curls: 3 x 10-12
8️⃣. Cable Tricep Pushdowns: 3 x 12-15
9️⃣. Cable Tricep Kickbacks: 3 x 15-20
Give this a shot and let me know what you think! ✅
Have a great weekend 🙌🏽
You know how every New Year’s Eve you set this goal of getting healthy & getting in shape? What if you changed your perspective and set a goal to END 2018 how you want to be in the beginning of 2019!? What if you started NOW , a 90 day challenge to end the year STRONG!
Why do we wait for the new year or for Monday or for a new month. If you want something start the minute you think of it. No excuses, because let’s be real new year, Monday, new month there is AWKAYS going to be a reason you can think of to not start. So just start.
I started my own fitness journey in October ( oh shit y’all it’s almost 2 years) & it was the BEST decision I ever made! 2017 was the first new year that I did not make the resolution of getting healthy because I was already on track, instead my resolution became to continue to challenge myself & change myself. 2018 my resolution was to take on a program that I’d never done before , that scared me.l, but I had the confidence & the disciple to do it!
I’ve just committed to @msrachelhollis ’s #last90days challenge to finish this year STRONG ! Want to join me?!
La infancia es una de las etapas más importantes de la vida debido a que se dan procesos de crecimiento y desarrollo físico y mental. Las refacciones escolares son un tiempo de comida pequeño pero Estas deben de ser nutritivas, variadas, apetitosas, fáciles de consumir y transportar y aliadas para inculcar hábitos de alimentación saludables. Les comparto algunos consejos que me han funcionado.
-Platicar con ellos, que frutas les gusta llevar, cuáles son sus verduras favoritas, que no les gusta, a veces pasamos por alto el platicar con ellos referente a sus refacciones.
-Agua, Siempre, siempre incluir el agua Pura, formemos el habito de tomar agua y preferirla antes que los jugos azucarados. -Varios Colores, Cuando nuestros hijos abran sus loncheras que se vea llamativo.
- Compras Inteligentes, Limitemos el consumo de azucares, no compremos jugos de cajita, galletas industriales, cereales comerciales, si estamos apurados en las mañanas se nos hará fácil preparar la lonchera con estos productos.
-Herméticos fáciles de abrir, Si nuestros peques no pueden abrir sus herméticos perderán un corto periodo de tiempo para poder alimentarse.
Son niños y en ocasiones especiales podemos incluir algo distinto, por ejemplo una rebanada de pastel del cumpleaños de su hermano. “Hay que tener claro que la lonchera no sustituye la importancia de un buen desayuno y almuerzo, Debes propiciar el habito de desayunar desde temprana edad.” Les comparto las loncheras de mis hijos de esta semana.
I don’t care what your excuse is.
You know why?
Because there are people who could use the same exact excuse you are using, but they’re saying fuck that.
This is me giving you tough love & saying just go fucking do it.
The longer you wait the harder it’ll be to get to where you want to be.
Just like @garyvee says, “suffocate your bullshit excuses.”
I follow him so heavily because he does not sugar coat anything.
He says everything straight up & I absolutely love it.
Suffocate your excuses.
Get a workout in.
Because you know damn well that second you finish you will feel so accomplished & so proud of yourself for working out.
You just have to stop making excuses.
& if this pissed you off, I’m talking to you 😉.
Not gonna blame it on my beau’s retirement — BUT, I’VE GAINED SIX POUNDS! 😡
It’s not about the exercise — I enjoy it and do it as much for my mental health as for my physical health.
But getting the nutrition right?! Same as it is for most people — it is the MOST DIFFICULT for me! .
📆 We plan — sort of. 🥗 We prep — kind of. .
We have some amazing meals — on point and delicious — as evidenced by the Salmon on Zoodles that my beau whipped up last night, or the spinach & baked eggs I had for breakfast this morning. I’ll enjoy my shake on my drive home from school today. .
Seems with our new found flexibility, we’re making Game Time Decisions—say, to go out for burgers to celebrate National Cheeseburger Day, or to attend the grand opening of a new local brewery. 🍻
We’re not going to say no to those things. We’re not going to live in a bubble and not going to live a life of strict diet regimen. And I know we don’t have to. 🤗
You learn more when you teach — so I’m studying to be nutrition mentor. The program is not about restrictions, or special foods — it’s about our mindset about food and learning about healthier food options and strategies to employ in situations like eating out… and celebrations, like brewery grand openings. It’s a program that will eventually recommend some form of exercise, it is not required. I’ve been through the program and found the strategies to work very well while we were on vacation this summer. I now need to apply those same principles and strategies in our evolving Second Half lifestyle. .
Never imagined transitioning into our Second Half would take some getting used to. Thought it would be the easiest transition of all — but, as with any change, it’s going to take some effort to find a new normal. Besides, the best things come with a little effort, right?!
The journey is always better when traveled with others — so, I am looking to grow my virtual healthy living community. I’m not perfect — I have lots to learn, but also have lots to share. If this sounds like something you’d like to know more about — whether nutrition & fitness, or nutrition-only — let’s chat!
Today I wanted to share some of my fave booty🍑 building moves you can do anywhere! These can be done with or without a resistance band! ✨Donkey Kicks- 3 sets of 20 on each leg ✨Clam Shells- 3 sets of 30 on each side
✨Rainbow Crossover- 3 sets of 10 on each leg