Your next leg daaay ✅
This one is a bit of a glute & hamstring focused leg day with a sprinkle of quads thrown in there for some excitement (ooooh, aaahh)
Here’s your full workout👇🏼
▪️Glute Bridges 10x3 (use plates to elevate barbell if it doesn’t already easily roll over your lap)
▪️RDLs (Romanian deadlifts) 8x3 (point toes outward and focus on pushing through your heels and squeeze glutes at the top)
▪️Smith machine stationary lunges 8-10x3 (each side) (push through heel to use your glutes, you’ll still feel some quad burn)
▪️Goblet Squat to RDL 10x3 (1 Squat + 1 RDL = 1 rep)
▪️Cable kickbacks 15x3 (each side) (keep your hips square to the floor aka don’t allow your hips to turn to the side and face the side)
📝And that’s allllll she wrote 👩🏻🏫
If you want to challenge yourself to change your mind and body, check the link in my bio to find my full body gym guide, Full Body Fundamentals! It’s full of info on living a healthy lifestyle, how to exercise according to your goals, how to eat according to your goals, how to actually reach your goals, and 8 WEEKS worth of workouts already written out for you so all you have to do is the work 🤗
Happy sweating 💛
Growth takes time! ⏰
Things don’t magically happen overnight.💫
There’s no magic pill.💊
There’s no shortcuts!🔪
Time passes by REGARDLESS!⏰
So might as well use every moment of everyday to conquer your GOALS!💪🏼
Let’s do this together. 😁
DM me for training info!
Beauty may be in the eye of the beholder, but your strength comes from deep within🛡
Bodybuilding taught me a lot about myself & made me a better coach. My experiences taught me how to understand my clients perspective on a deeper level. By going out side of my comfort zone, I was able to grow & become my very best. Now it’s time for me to help you do the same!
There is no magic pill, powder, program or coach who can transform your body into something you are proud of without your 100% commitment. Consistency is crucial & temptation will always be its greatest when you have something on the line.
Your imperfections make you beautiful. Because you are unique, you offer something no one else can to the world. I am here to help you you unlock your true potential, once you do you will never look back. If you are ready to step your game up, click the link in my bio to book your complimentary consultation💥
🎥 @townley_vm @soul_mate_productions 🏋🏼♀️@emilludick @ashyoung03 @apocalypse_training_fitness
Messy bathroom, messy hair, messy life. 👑
Training in the evening is different, I never thought I'd struggle to adjust to not waking up early but with the weather and walking around when it's dark, it just makes more sense to go in the evening.
Am I also the only one who prefers old school notebooks to phone tracking? 👵🏻📱I'm dreading weighing in Sunday tbh, my scales are haunted and I've been 0.4 from my goal weight for 2 weeks when water retention and women's issues decided to throw me to the other side of the scale.
Burgers & bacon on the cards before a looooooong hot bath and netflix & cats. 🥓😻🛀
👉🏻What Hogwarts house are you all in??😝
I couldn’t pass the Harry Potter section at Target without trying a few things on…. Ok I tried on literally almost everything that was in my size… and almost everything that wasn’t in my size. This sweatshirt is a size 5T (literally meant for a five year old which explains why it is a crop top 😂) and *spoiler alert* I bought the sweatshirt because HOW CUTE ARE CARTOON HARRY, RON, AND HERMIONE OMG 😍
And of course I had to get a picture with the sorting hat. Pottermore put me in Gryffindor way back when it was in beta which I embraced for a long time because every kid wants to be in Gryffindor with Harry lol. But if I’m being honest I think I am much more of a Ravenclaw. I definitely value learning and wisdom more than courage and chivalry. But alas, I am still waiting for my Hogwarts letter so it might be a while before I’m officially sorted 😝
What other series (books, movies, shows) give you guys happiness and joy?? Currently looking for my next thing to binge on! Help!
What Do I Eat While Bulking? ⠀ ⠀ ⠀ ⠀ ⠀
Check my story for some food (with macros) • I also post some of my thoughts on ~glyphosate~ 😳
Side note: very self conscious about how my top left ab is pointy 😅 wtf is that and who knows how to do some Kardashian style editing to get rid of that (jk I would never, I’d rather post my alien self as is 😂🙌🏼) #Alien#Photoshop#Glyphosate -------------------------------------------- . ⠀ ⠀ ⠀ 🌻CoreRestore/Fitness Coaching 👉🏼 firstname.lastname@example.org
🌸FREE #GutHealth PDFs + Recipes 👉🏼link in bio // @corerestore ⠀ ✨@reaalmuscle #REAAL 👉🏼 “DASHA10”
Another great effort by the class tonight and some PBs set by @lordmuffington And @christinasass35. Also, alot on new numbers being set by our members in the last week or two. @hptcrossfitpeterborough team are really pleased by your dedication and progress. Great work guys 😊👍
Congratulations to everyone who received their results this week !! We welcome everyone with open arms from beginners to experienced lifters. So come and visit us at the sports fair and see what it’s like to be part of a strong and fun society 💪🏽 Any questions about the society please do not hesitate to message us on here/Facebook/email we’re always happy to have a chat 💭
See you in September ☺️
"Each person holds so much power within themselves that needs to be let out. Sometimes they just need a little nudge, a little direction, a little support, a little coaching, and the greatest things can happen."
Mentoring, teaching, educating, and caring are all things that make up, or at least should, a trainer/coach. How many times have you seen trainers paying attention to their Instagram account than their clients? How many times have you seen clients perform bad form without the trainer being around? How many times have you seen a trainer with a large following on Instagram that cares more about selling their new "saving-grace-booty-building that also cooks your breakfast ebook" than caring about their clients? Because I see nearly everyday.... we've allowed the industry to slip into a bunch of psuedo bioscience that care more about their Ig account than who they are suppose to be helping.
So let me ask you all this does having a large following on Instagram make you a good trainer or does caring about your clients and making sure they succeed in and out of the gym make a good trainer?
When you're looking for a trainer ask yourself is this the person that will help me not just succeed in one area of my life but can they help me outside of the gym and guide me to a better quality of life....
Chest and tris today. My upper got a serious pump and I feel like I looked brolic af. 😂😂😂
Also I haven’t brushed my hair in like a week. This Lion 🦁 mane is getting out of control. 😐
Just some humor because the only thing not sore right now are my eyelashes! Today was shoulders but I also did abs, a little legs, back and arms. I was at the gym for 1 hour and Zaza45 minutes Here's what I did.
Captain's chair 4setsx10reps
Scarecrows 10lbs 5repsx3set
Side lateral raises 10lbs 5x4
Alternating Deltoid raises 10 lbs 5x4
Right, left, together shoulder raises 10lbs 5x4
Arnold press 10lbs 5x4
Cable rear flyes 44lbs10x2
Face pull 44lbs 10x4
Seated cable row 50lbs 10x4
Wide lat pull down 50lbs 10x3
Rope pallof press each side 15lbs 10x2
Cross body cable row 20lbs 10x4
Wood chip high to low each side 15lbs 10x2
Cable rope overhead 30lbs 5x2
Kneeling single arm pull Dow each side 44lbs 10x3
Ab Coaster 20lbs 10x5
Abdominal machine 30lbs 10x4
Hip abductor squeeze in and press out 60lbs 10x3
Leg extension seated and on stomach 30lbs 10x3
Dip chin machine 10x3
And then 6.38 mile walk.
Is there any wonder I am sore as heck? Tomorrow should be a walk only day but I am loving the gym, I may go kill myself somemore.
⚠ LONG POST ALERT.. But worth the read! ⚠
I was given a really nice compliment from a lady at the gym recently and it got me thinking about body image and how we see ourselves.
Why are we as women so hard on ourselves?! I obviously can’t speak personally about men and body image, so let’s focus on women and my personal experience! There is so much talk out there about empowering women and lifting each other up, and while we absolutely should continue to do these things, are we forgetting about ourselves in the process?! Would you ever speak to another woman/person the way you speak to yourself? What do you see when you look in the mirror or a picture of yourself? My guess, your thoughts are more negative than positive, and believe me, I am as guilty as the next girl. Don’t even get me started if that photo is “candid”!! I would never look at a woman and tell her the things I tell myself when I look in the mirror, but why is that? Why can we not look at ourselves the way we look at other women? The truth is, the way we see others, is not the same as we see ourselves. I have always said “just once, I would like to see myself the way others see me”. The truth in that statement is really quite sad when you think about it.
I recently went on a 16 week cut (I say cut, as I really am tired of the word dieting) and instead of being proud of how far I had come and my success, I picked myself apart and still was not happy. I told myself I needed more muscle, I needed to lose more in my stomach, my love handles will never go away; the list goes on and on.
Which brings me back to the compliment I received. It started with her commenting on my weight loss, she proceeded to tell me how amazing I looked and that by lifting heavy, I have changed my whole body composition (which she isn’t wrong about lifting heavy..but that’s for another day another time lol). In that moment, she made me feel really good about my progress..I mean, who doesn’t like to hear all their hard work is noticeable??? ⬇️CONTINUED IN THE COMMENTS ⬇️
My client @jcayze just casually picking up 1.5x her bodyweight. Not a lot of cross country athletes can do that. She could have done it for reps, but I stopped her there. In just one summer we have dramatically increased her strength. Lots of untapped potential to go, but we’ve come a long way.
Why lift weights? Cross country runners don’t need to be strong right? Wrong. With running, there is a term called running economy. It refers to the efficiency of effort required to run from point A to point B. The objective of cross country is to get to point B as fast as possible. The stronger runner has the advantage of winning due to the reduced effort required of every stride. It’s common sense really. A pumped up basketball is going to bounce better than a deflated one.
Safe to say we have improved her running economy and we are ready for the season. I’m excited to see great things this year from this strong chick! 💪 👊