If you are new to my page (or not!), drop a comment below and let me know where you’re from!🌎 Feel free to also say hi and let me know your name or anything else about you🤗
Here’s my quick little intro:
Hi!! My name is Tae, and I’m a 21 year old pre-med Human Biology student at Stanford University.🌲 I have a HUGE passion for fitness, health, and encouraging people to be better versions of themselves every day✨ On my page you can find all of the workouts I do, the food that I eat, and hopefully some daily motivation and positivity🌈 I am always 100% honest on this page, so I will share about my bad days, my cheat meals, errythang! I also tend to post little life updates in my photo captions about school, lab, and life! So welcome to my page! I’m excited to be on this fitness journey with all of you🤗
I am currently at the gym bout to SMASH these shoulda bouldas💪🏽💪🏽 Also some HIIT sprints on the treadmill😭💀 Not excited but excited ya know?🙃 My booty is DECEASED from yesterday’s workout😩 Should have that posted for y’all today! I’ll then be heading over to lab to finish up my Western Blot👩🏽🔬 Almost done with summer work!! Then I’ll be heading home and then to see @austinjosephfitness😍💗
I hope you all have a wonderful Tuesday!
Remember that you cannot be stopped! Go out and fight for your goals💪🏽 Today is the beginning of everything you want✨
🤩Wearing: @Gymshark Fit Leggings (S) + @GymsharkWomen Sleek Sculpture Sports Bra (S)
✨Blog: alittletaeste.com (link in bio!)
🎬Youtube Channel: alittletaeste
🎂Take the Cake Booty Program: link in bio!
Alright week 3 of @bretcontreras1 hip thrust pyramid and I put my results below again (this actually is helping me keep track🤓). Same as last week, I only put my top set of 215lbs in the last clip for accountability 💯
1️⃣ 20 reps at 135lbs
2️⃣ 15 reps at 165lbs
3️⃣ 10 reps at 215lbs
4️⃣ 30 reps at 90lbs
This totaled 75 reps, compared to 62 reps last week😎
Now for some fuUun supersets after that pyramid, I did-
3x10-12 of the following:
👉🏻 Pulsing curtsy lunges- keep tension on your main leg here on the whole time
👉🏻 Good mornings
👉🏻 Banded deadlift/squat combo- I pointed my feet out here and squeezed at the top. Place yourself however you want in order to feel most of the focus in your glutes🙂
👉🏻 Bulgarian split squat variation- I actually was just playing around and made this up, but it gave such a burn. I try to drop the weight each time so that I can reset myself at the bottom in order to make sure I push through my front heel at the bottom and then squeeze my back glute at the top. This allowed me to get more of a stretch with these split squats😰
Wearing all @gymshark @gymsharkwomen and @converse
🚨 Protes x Titan GIVEAWAY 🚨
We have teamed up with the folks over at @EatProtes to bring you a delicious and fit giveaway to keep you geared up 💪🏼
. 🔥PRIZE: Titan: Dad Cap + Active Tank / Crop Racerback+ Protes Protein Chips + Popcorn 💪🏼
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Contest ends This Friday at 11:59PM 🔥
🔥How to get a SMALLER WAIST! 🔥
Growing your #lats are essential to have a appearance of a SMALLER WAIST🔥 and to look overall PROPORTIONATE ⏳🙋🏼♀️
For a small gym these exercises are awesome for growing the lats! •
TIP ✅ Always have your chest up and to have a straight spine! ✅ know how your lats work, for example one of their function is to pull you your arms back. ✅slow and in control✅Focus on feeling the muscle and using it and ❌ not your biceps❌
❌don’t use momentum to get the weight towards your chest! ❌ •
Sometime you can plan as much as you want to and your plans do change because of some unexpected circumstances.
But progress in any aspect of life require sacrifices, late nights and effort. Finishing work way way later than planned today, #suitslife as I call it 😂
As a result (still focus on getting my sleep in tact) I'm not training tomorrow morning and having a rest day instead (will probably do some cardio in the evening) and will try to get my workout in on Saturday morning instead before festival💪🏼
OMW home now, in extreme need of food 🍞🙏
This face sums up how I’m feeling right now, I’m an idiot for training legs after a big meal out 🤢🤢 so far I’ve managed to keep my dinner down but I only have myself to blame 🙃 #pray4maddie p.s this is from the other day I’ve currently got a food baby 👶🏼👶🏼
here’s yesterday’s leg workout using some machines 😏🙌🏽 i know it’s not always easy knowing how to use certain machines and what muscle group they focus on. so i’m hoping this helps! ✨
don’t forget to double tap and save babes!!! 💛
1️⃣ 3x10 leg extension - quad focused
2️⃣ 3x10 seated leg curl - hamstring focused
3️⃣ 3x10 leg press -compound move to working lots of muscle groups
4️⃣ 3x5 squat to lunge *squat-lunge-lunge counts as ONE*
5️⃣ 3x10 weighted walking lunges
sometimes using machines can be less intimidating because you can stay in one area. BUT make sure you’re pushing yourself. your 8-9-10th rep should be HARD.
you’re capable of much ore than you think! 💛
NOW LET’S GO SWEAT! ✨
wearing @gymshark @gymsharkwomen flex leggings & ease sports bra.
You can’t stop the wave, but you can learn how to surf - courage doesn’t mean you don’t get afraid. Courage means you don’t let fear stop you. Life has its ups and downs, but trust it’s timing. Let life be life and be free. I choose to be happy no matter what comes at me ❤️💫
Ich werde in letzter Zeit öfters gefragt, woher ich die Disziplin nehme, so oft laufen zu gehen.
Und für mich hat das nichts mehr mit Disziplin zu tun!
Ja anfangs musste ich mich auch wieder aufraffen anzufangen, meinen Schweinehund überwinden und einfach mal loslaufen.
Und das ist der Punkt, du musst einfach anfangen.
Und je öfter du etwas tust, desto schneller wird es zur Gewohnheit und es benötigt gar keine Kraft mehr der Tätigkeit nach zu gehen.
Für mich ist das Laufen einfach eine Leidenschaft, eine Möglichkeit dem Kopf mal eine Pause zu geben von all den Gedanken, die man am Tag hat.
Und auch, um meinen Energietank wieder richtig aufzufüllen.
Und letztlich eine Möglichkeit meinem Ziel näher zu kommen.
Und ist das nicht in allen Lebensbereichen so? Erfolg hat schließlich nur 3 Buchstaben: T U N ❗️ Also, wann holst du dir den Erfolg der dir zusteht? Wann bist du mutig, einfach mal den ersten Schritt zu machen?
Und wenn du willst, dann helfe ich dir😉
WHO ARE YOU LISTENING TO?
WHO GETS TO HAVE INPUT ON WHAT YOU DECIDE FOR YOURSELF?
AND WHY .... why do they get to have that authority in your life????? .
For the longest time I listened to society. I listened and followed what my parents wanted for me. What was “right” to society and my peers. I freaking regret it so much because those valuable opportunities passed me by because I was too busy making everyone else except myself happy. .
I never thought for a second “3 years from now I’m going to feel regretful and resentful because I didn’t follow my dream.” Because that momentary joy of making other people happy was good enough for me.
That didn’t last long.
I thought to myself.... summer this doesn’t have to be the case. This doesn’t have to be your life.
You can still have relationships that feel good fact even more refreshing.
You do it by using the power of NO. How did I do that?
You stand up for what YOU want to do.
You honor your feelings.
You give yourself what you need.
You believe in yourself.
You get comfortable telling people no thanks.
And you stop giving reasons for saying no.
Just say NO and move on. .
It is empowering.
It is a sign of self love.
It is a way for you to care for you.
And if anyone gets upset with you saying no the real question for them is “how come this bothers you so much?” _ 📷: @elijahdiggins
Üben üben üben .... bis zum bitteren Ende 🤦🏼♀️👠👆🏻!
JA kein Spaß es ist kurz vor 22.45 Uhr und ich bin noch immer im Gym und hab direkt nach dem Bein Training mit dem Posing üben wieder angefangen.
Ich hasse dünne hohe Absätze 🤦🏼♀️, lieber wären mir entweder normale hohe Schuhe oder Nike 😅.
Tja Pech gehabt, so läuft das mal im Bodybuilding Sport.
Knapper Glitzer Bikini 👙, hohe dünne Stöckelschuhe 👠 & aussehen als ob man 1 Monat auf Hawaii Urlaub gemacht hat 🍫😅.
Ich bin super gespannt was sich bis zum ersten und vor allem bis zum zweiten Wettkampf alles noch von der Form her tun wird 🙏🏻. Morgen früh hab ich bei meinem Coach Form Check & auch einen Restday geplant. Ich vernachlässige das momentan weil ich noch so viel wie möglich ins Training gehen möchte wie es nur möglich ist.
Die letzte Woche heißt es dann „vegetieren“ also viel Training wird es das nicht mehr geben.-
Wünsch euch einen schönen Abend und ganz viel Motivation für den morgigen Tag ❤️💥✨
Training to burn off all the ice cream that I eat🍦🍦😂
This is a SWEATY💦, quick💥, fat blasting⚡️ HIIT workout that will get your heart rate UP!🔥🔥 •
45 seconds of each workout repeated 3-4x through👊🏼
1️⃣basketball frog jumps🐸
2️⃣180 degree jump squats
3️⃣burpee to knee tap •
Tag a friend you would do this killer workout with👇🏼
Song is finest hour by cash cash
Most difficult part of recovery?? - most definitely trying to figure out when I was truly recovered. ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ Recovering from an eating disorder is not linear, in the slightest. One minute you’re doing great, and then before you know it you’re back again where you first started.
⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀
When I began to let go of my anorexia, binge eating became something I was trapped in. I hated it. So so much. It was a vicious cycle that just never seemed like it was ever going to end. ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀
Even this year, when I considered myself okay, I still struggled with mental thoughts of everything. I never had a drive to be thin again, but I craved the willpower of restriction that I once had and refused to let go of.
There were days where I thought yes yes this is what “normal” finally feels like and before I knew it another viscous cycle had begun.
I can honestly say there’s days body dysmorphia bloody rattles my brain, and days where I wish for what I shouldn’t be wishing for. But it’s not something that takes up my life anymore, something I’m no longer consumed by.
There ARE days where things people say bother me unnecessarily, things I shouldn’t be bothered by. I suppose I’ve become a bit more desensitized to the things that used to drive me to relapse. Those things don’t stop me from doing things anymore but sometimes hearing particular things do make me feel a sense of shame I shouldn’t feel. ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀
I do believe in 100% recovery and I know peoples opinion do vary on that. I do also believe I’m recovered but also anorexia has left some tiny memories and traits dug into my mind, but only time, patience and belief can make them go away
Happy Tuesday ✨ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀
#TransformationTuesday ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀
( This day 2 years ago VS. now )
No filter needed for how clear and turquoise these waters are 😍🌴
Today I’ve been documenting a full day of eating over on my insta stories to give you an idea of how I enjoy my food on holiday whilst also allowing myself to stick to my goals and not come back to the UK with a lot of work to do. My full day of eating is not yet finished but below are some of my tips to be able to fully enjoy yourself whilst not putting on unnecessary body fat 😋
1) water water water - I’ve said this time and time again and I’ll say it now, I can’t stress how important drinking enough fluid is to not only keep you hydrated in the heat but to also reduce any water retention from high sugar/ carb foods. 🍰 2) Have a source of protein with every meal. This will not only help to fill you up but will also make hitting your protein for the day a lot easier if you eat it regularly with each meal 🍗 3) If you find yourself getting hungry quite regularly then pick volumous foods to fill you up. Vegetables and salad is so good for getting your macronutrients in as well as helping you feel full even though they are low in calories. 4) when you’re such a foodie like me and you’re at an all inclusive hotel, you almost want to grab absolutely everything at the buffet. Try to stick to the tips I mentioned above and then have the more calorie dense foods on the side in moderation. For example instead of having all the pancakes and pastries at one time, choose a more balanced breakfast and then maybe have one thing on the side each day. I find this works for me because I’m still eating the things I fancy but in moderation, which is something I’ve struggled with in the past. 5) most importantly relax and enjoy yourself. You’re more likely to retain water if you’re stressing out and you’re on holiday! So eat that ice cream, have those desserts and pasta/ pizza! If you really want to you can always up you step count, workout in the hotel gym or run on the beach in the morning. But holidays are there to be enjoyed 😘😂
So excited to get back into my routine. Summer has treated me extremely well and I don’t know if I’m 100% sure if I’m ready for the school work but I always feel better when I’m busier. Anyone else? 🤷🏽♀️ ________
@gymsharkwomen @gymshark #beavisionary
g’morning loves :) today i slept in & started my day with my usual bfast & coffee 🦄 then i meal prepped some chicken, turkey, asparagus, rice & sweet potatoes for the week 😋 this set is perfect for the kind of morning/day I’ve had, it is soooo comfy 😍 might have to get the other colors as well 💗 now I’m off to get in a chest day with bae 💪🏽 anyone else love productive days off work?! 🤩
Finally getting back into the routine post vacation & feeling motivated again 🙂 it’s easy to let yourself fall out of the routine of things every once in a while but it’s important to avoid forming bad habits! Woke up & took the pups for a walk, got home and did a bit of at-home abs and then decided to go for a lil run around the neighborhood for my cardio today😶 heading to the gym later to hit legs w @mya.kermel 💓 feels really good to be active again🏃🏼♀️ shoutout to my coach @desb___ for always keeping me motivated, knowing what to say when I’m doubting myself & being a friend when needed #ILY