What is that external fire burning around you? Is it a workout you think you can’t get through? A bad habit? An unhealthy relationship? A stress that’s weighing you down? We all have external influences that challenge us every day. The power to combat whatever you are facing has to come from within. If you want it bad enough, you truly have the power to be best version of yourself and create the life you want. I’m not saying you won’t need help along the way but the fire has to start with you? #yougotthis#noexcuses#personaltrainer#girlswholift
#girlswholift#fitnessmodel#athleticgirl have overheard someone say how they did not want to be in the gym and how working out sucks. To me, gym is my me time, when I am really in my world working and investing time and effort in my body. If you don’t like a certain group class, workout - do something else. There are so many ways to stay active and enjoy it. 😉 @landisphotographic - photo credit
"Stop chewing on that." "What's in your mouth?" "Here comes 'Mean Mommy'"."She's gonna get you." Action shot of every thirty seconds in our home now. Puppy brain is a real thing. Thankful as fuck for @stefunnybiscotti being the wild woman she is. Always down to tackle any beast, even when that beast is me. 😂 You inspire me in so many ways. Torvi, Elie, and I are lucky to have you. Thank you for a decade ot friendship. Here's to forever. #DogMom
Sumo to 1RM! Came in wanting 275# cuz that’s the number I wanted last time, got it! Wanted to push myself more, and got 285#! 40lbs PR 🚨
I also tried 290# but that didn’t break the floor. And I heard and felt some crackling in my trouble spot in my back, so fuck that.
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This week the @ado_fitness trainers will be addressing topics we get asked a lot about. Coach @joey_g911 discusses how artificial ingredients can affect your mood.
You have heard from us time and time again that food is fuel for your body – in order to reach our fitness goals, we have to give our body the nutrients that it needs to function. Without enough protein and carbohydrates, we won’t have the energy to make it through our workouts and our muscles won’t have what they need to grow. We know that we need the right foods to help us physically, but can food also affect us mentally and emotionally?
Many studies have linked consumption of artificial sweeteners to increased risk for depression. A 2014 study found that older adults who consumed beverages with artificial sweeteners reported statistically significant higher levels of depression and anxiety, where as those who drank unsweetened tea or coffee were found to have lower rates of depressive symptoms. A similar study conducted in Canada in 2016 found that high consumption of artificial sweeteners was linked to higher rates of depression, suicidal thoughts, and mental distress. This was especially true among women. In fact, the study found that women who drank at least one diet soda per day had a 1.38 times higher chance of having depression.
Our gut is where the majority of our body’s serotonin is made and our digestive tract is lined with millions of neurons that not only help us digest the food we eat, but also affect how our mood is regulated. Serotonin is a neurotransmitter that affects our feelings of happiness and well being, helps to regulate our sleep and appetite, and helps to inhibit pain. The production of serotonin and how well the neurons in our digestive system are working are affected by what we put into our gut… this is often why we associate food with a positive feeling! The “good bacteria” in our gut help keep things working properly, so our production of serotonin and how we digest our food is regulated well when our gut bacteria are balanced. When we disrupt the bacteria and pH balance in our digestive tract, our mood is affected as the production of serotonin decreases. 👇🏻
#throwbackthursday Who has been following me long enough to remember my first before picture when I started years ago!?? Like I said fitness and health is nothing new for me! That was me at the very beginning. I lost 40 lbs in 4 months and another 10lbs in 2 months and that was when I first decided to change my life and learn about food. I stayed small for years and worked on strength and toning. Unfortunately things happen that are out of your control and my body just wouldn’t respond in a good way to any new thyroid medication that I was trying and my body blew up. I was consistent with my fitness and health regardless of my body getting bigger and not smaller with all of my efforts. I took the constant judgement from people seeing me as “big” when people had no idea what my body was going through. I continued to research. I switched to my anti-inflammatory meal plan in summer last year and followed all of my own tips and changed my workouts to less. Yes that’s right.. less. My inflammation and puffy body quickly left me and I am where I am now. I also beat my first weight loss and dropped 45lbs in 4 months this time. You won’t be able to always control what happens BUT you can control how you react to it. Imagine where I would be if I just gave up beacuse of what was happening to me and my body! I definitely wouldn’t be here or have the muscle definition I have now. If you can’t change the situation you are in, learn to change your mindset. I am using my anti-inflammatory meal plans, my own tips on my plans, and exercise 3-4 days a week. All of my meal and workout plan information can be found at www.oohsostacey.com and the link is at the top of my page in my bio *Posted the same words as my picture earlier today so the picture and timeline are explained* #hypothyroidism#hypothyroidismweightloss#hashimotos#hashimotoswarrior#fitness#photooftheday#bootygainz#health#wellness#girlswholift#girlswithtattoos#coach#weightloss#fatloss#goals#noexcuses#muscle#positivevibes#transformation#love#instagood#instadaily#inspiration#motivation#fitfam#fitspo#fitmom
🎃- Kräcker! Ja ich bin zurzeit ein ziemlich Kürbis Freak, obwohl ich früher Kürbis gehasst habe! (Vielleicht stehen die Chancen dann doch noch gut, dass selbst mir irgendwann Pilze schmecken könnten 😜). Die Kräcker waren super super easy also wenn selbst ICH es schaffe, dann schafft Du es sicher auch!
Als Mengenangabe hab ich einfach 1 Tasse genommen: ••••••••••••••••••••••••••••••••••••••••••••••
1Tasse Butternut Kürbis püriert
1/2 Tasse Mehl
1/2 Tasse Braunhirse
1/3 Tasse Nüsse nach Wahl (ich habe Paranüsse und Kürbiskerne gewählt)
1 Teelöffel Flohsamenschalen
Teig auf einem Backblech flachdrücken (man braucht mehr Mehl, damit er nicht mehr klebt)
In gewünschte Stücke schneiden und bei 200Grad Ober - Unterhitze für 20min in den Ofen. Danach die Stücke auseinander brechen und nochmal für 20 min in den Ofen.
Viel Spaß beim nachmachen! Wer es nachmacht kann mich gerne markieren, würde mich freuen! 😊❤️
*What TIME can do for you...* Three and a half years difference between the left and right pictures. On the right, I had just started getting into my health and fitness journey. I was a sophomore in college, living on my own, working full time, and taking a full course load. I had just started summer break, so my workouts were at my apartment gym with two machines and dumbbells and three treadmills at 5am everyday. I got fed up with being unhappy and decided to finally do something about it. I wasn't necessarily overweight or at risk for diseases, but if I had continued that lifestyle I surely would have reached it eventually. All I knew was I was unhappy and unhealthy.
What is different now:
I enjoy being active and lifting
I have a healthy relationship with food
I don't see exercise as punishment
and I AM HAPPY
It took me a very long and hard time to get where I am today, but I'm still not finished yet. I still have struggles I work to overcome and bumps in the road I have to face. But I keep going! I constantly have goals I am working on crushing to keep me moving, as should you. We all start somewhere!
If you're ready to get happy before this cold winter starts, please visit my page to apply for my program! With the holidays coming, right now is the perfect time to start your new healthy lifestyle!
Join my community of those striving to better themselves physically, mentally, and emotionally- Link in Bio!
Long time no post! Today was #legday in the gym so I thought I’d start with some deadlifts. I stick to reps of 6 as my hands start to hurt from gripping if I do more than that. I think I’ll put a bit more weight on the bar next time and see what happens 😄 how are you guys?
This is one of my first ever clients and her progress after just 4 weeks training with me and switching up her diet.
Although she feels like you can’t tell much of a difference between these two pictures the scales tell no lie and she has lost an amazing 1st 5lbs!!! ⭐️⭐️⭐️ She’s an absolute dream to work with and seeing her progress not just physically but in the gym too makes me the proudest trainer!
Can’t wait to see what more we can achieve together.........may the hard graft continue 💪🏼
Seated hamstring curl 5x10-12
Lying db hamstring curl 5x10-12
Stiff leg Db deadlift 5x12-15
Single leg hamstring curl 4x12-15
Leg press wide stance feet high 4x12
(5 sec negative,2 sec pause, explosive positive.
Walking lunges 3x walk the room
Glutes - 🍑
Cable pull through 4x12-15
Hip bridge on smith 4x12
Seated calf raise 5x10
Standing calf raise 5x12
Calf press machine 5x12-15 single leg
Kneeling Cable crunch 4x25
Hanging knee raise 4x failure
Workout fuelled by @myproteinuk
Use my code: Mitch35 for a whopping 35% discount off your purchase 💙
Bumped into @gymsoldier_fitness Had a little pose down 😆💪🏽always good seeing you bro get a workout in with you soon 👊🏼❗️
Enjoy your weekend everyone 😁 and don’t forget to kill that sh*t 💪🏽❗️
QUESTION FOR YA!
Where will you be in 30 days?
Think about it. 🤔 Are you feeling happy with that answer?
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All of our nutrition products are vegan, as well as free of soy, gluten and dairy and contain no artificial colors or sweeteners! The 30 Days to Healthy Living gets you healthy from the inside out, leaving you feeling on top of the world.
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They don't call it Tranquility Trails for nothing.
Breathing in this place, and trusting I am here because it's exactly where I am suppose to be.
It feels good the be lost in the right direction.
Thinking today of all that I am, instead of all that I am not. My body is healthy, my mind brilliant, and my soul tranquil. Trusting, trusting, trusting. 🙌🏼 #always