Peanut butter & chia bombs 💣
- 222 calories each: 9C/8P/22F
- 1 cup peanut butter - 2 tbsp maple syrup
- 2 tbsp almond flour
- 2 tbsp chia seeds
- 100g dark chocolate
1. Mix peanut butter, almond flour, syrup & chia seeds
2. Roll into balls and refrigerate for 20-30mins
3. Melt chocolate
4. Remove balls from fridge and dip in chocolate until completely covered
5. Pop back in the fridge *makes about 15 - 18 bombs
Same strong guy, just different machines. Top video, he is able to do over 1200 lbs (with people sitting on device) for 10 reps on a fixed squat machine versus bottom video, where ~400 lbs on Squatmax is a very challenging 3 reps. For those who think loading 16 45lb plates on a fixed fulcrum belt squat makes sense, you need to try 8 45s on Squatmax to understand that all belt squat machines are not created equal. Only one on the market that is both patented and scientifically proven to work like a free weight squat. #beltsquat#squats#bestinclass#overachieve#legtraining#quads#glutes @ball.d_legendstrong @lonrecord
“Excellence is the accumulation of hundreds of minute decisions; it is execution at the most granular level. Once you accept the idea that you should give in to things that make no sense because other people do those things and you want to appear reasonable, you are on a path towards mediocrity.” ~ Eva Moskowitz
Execute excellence #neversettle 🔥 #humpday#photooftheday by @kandiephotography 🍑💥🍑💥🍑💥🍑💥🍑💥🍑
Wednesday workout complete! prepped & ready to hit the beach now with my protein shake thanks to @smartshakehq💕🌴 For 20% off your next smart shake head to smartshake.com and use my discount code '"xbabie20"
💥Love Yourself Naked💥
❤ I #demonstrate how much I love Me by taking care of my body ❤
The #human#body is the world's #finest form of #art ! And Anything to do with #musclar system I am obsessed with😍💥
From all the different shapes , down to the simple differences in our #DNA ! .
As a #trainer if I leave anything with my #clients , the mark/ #impact I want to have most with people isn't how to lose #inches , #tone up or #size down, that will all come .
What I want to teach is to #Love yourself for your #ENTIRESELF , While #carving out an creating a #happier you
Picture in the right upper corner was 2012. God i was so slouched and wtf where is the ass?? The other two pics are 2018 comp and off season. I have made some serious gainzzzz. But you see? There are 6 years here. Years of work. Of up's and downs. I gained weight, then i lost some. I have had 3 preps, tried dozens of diet alternatives. Low carb, high carb, keto, cheat meals, very strict, intuitive eating, worked you 3 days a week up to 5 then daily. Built muscle, lost some. Allll of these are trials and errors which have got me to where i am today. It sounds very hard but it isn't. Each was a choice. I was happy back in 2012. I am happy now too. My visions of the future changed that's all. I stil have a long way to go but i won't stop. I love what i do and what i do inspires others as well. What do you love doing. #humpday#glutes#diet#fitness#food#beforeandafter#figure#ukup#gym#lifestyle#gymlife
"The gluteals are the 'command central' of our center of gravity, balance, and power" - This is a great line taken from @adamwolfpt book Real Movement
🔹 The glutes act to control motion in all 3 planes. They act as stabilizers and balancers, as well as power producers
❓ The question is, can you get your hip complex in a position where you are centrated (there is an ideal balance of mobilizers and stabilizers acting on the joint). If you can’t get your hip in an ideal position to express hip extension specifically, your glutes cannot do their job as well.
🔹 The pelvis is the body's centre of gravity, and it is very important that there is an ideal balance of muscles influencing it. Myofascial imbalances around the pelvis/hip have the potential to create dysfunction anywhere in the body, from head to toe
🔹 The glutes are the most important muscle group in this region, and are also the most positionally inhibited, weak, and dysfunctional. Hint: sitting all day does not help the cause. If your anterior hip is ‘tight’ and dominant, then your posterior hip (glutes included) has a much harder time, as your joint centration is thrown off.
🔹 Get better positional access to your glutes by addressing muscle imbalances around the pelvis, get them strong, and use them often ✔️
Try to do something different with your workouts. If you constantly do the same exercises with same weight/reps then you will plateau. If you try variations of exercises and try to up your weight/reps then you’re going to shock your body and help aid muscle growth🙌🏽 props to @rory_fitness for coming up with this! It’s killer😭😂🍑 make sure you do the ugly butt squeeze at the top💁🏽♀️.
I know that a gym environment can often be intimidating and we can leave the gym
feeling unmotivated – I would love to work with you to change that.
I offer full support throughout our time together, creating you a personalied plan to fit
you and your lifestyle. Putting you in the driving seat I will never give a program that you don’t feel happy and safe while using.
Weather your new to the gym or want to learn how to deadlift or just wanna have some fun contact me and we can set up a free consolation.
Happy #humpday aka 🍑#booty day!
Wanna grow those buns?! Stay consistent, lift heavy, and eat my friends.
You can always DM me and I’ll help you get your program on track to ALL 👏🏼THE 👏🏼GAINZ👏🏼
Swipe for some of our killer leg day lifts @glhardbody gym here in Tulsa!
Including my PR squat (275#), and some other booty accessory work I use as a staple. @braadyt @tygalion08 .
Glutes all w/ resistance band (except glutes continuous series)🍑🔥🍑
- Alternating side steps | Warm up
- In & out pulse squats | 4 x 20 ea
- Kickbacks | 2 x 20 ea
- Series of glutes workout |posted before
- SUPERSET THE NEXT 3 | 2 x 15
- Rainbow glutes
- Donkey kickbacks
- Fire hydrant
- Raised & lowered abductors | 4 x 15
- Elevated glute bridges w/ weights | 4 x 15
Finished off with a good stretch because all my leg muscles are super tight😝