WHEN YOU FEEL LIKE QUITTING REMEMBER WHY YOU STARTED IN THE FIRST PLACE‼️☝🏼 - is a quote I taught about recently a LOT 😅
I have to admit there are times I feel like throwing in the towel, giving up, falling on my face. Why should I live a healthy lifestyle? Why workout? Why, why, why ?! THESE ARE QUESTIONS I STRUGGLE WITH OFTEN, as I am only a human being. So many of you ask how is that I am always motivated or positive, but that’s not always the case. I do feel unmotivated,I do eat junk food and donuts 👀👅 Progress is not linear either. Sometimes you make great progress for a while and then you slide back a little . That’s ok . Don’t give up !!! 👣🙏🏼😌
I know for sure that We all have our dreams and goals. YOU want to accomplish something, so you will probably make a plan and pursue it. But sometimes we struggle, and sometimes we may feel like quitting, when that day comes just remember that there are some R-words to keep in mind: Rest, Re-evaluate, Relate, Remember, Reconsider, and Reignite.
Getting what You want is Hard. It’s not supposed to be easy THAT IS WHY you owe it to yourself to keep going and use the magic you were born with to create. sometimes you just have to let life turn you upside down, so you can learn how to live right side up 🙃
Now that I've posted a few videos I thought I'd better introduce myself!!! I'm Berenice and obviously dance is my passion! I love doing dance, watching dance, creating dance and teaching dance. I'd even go as far to say that dance is like therapy for me and it helps me through the good and the bad times....But there is also more to me than always shimmying, prancing, cutting a rug and tripping the light fantastic.....!!!! First and foremost I have been married to my husband for 12 years and am mum to our 2 boys!! I love my boys so much but as you can imagine I'm totally over all the Playstation, Fortnite, football, cars and fishing chat that goes on! Luckily they are all used to me choreographing in the kitchen (randomly my most creative space in the house) and the very eclectic mix of music that I'm constantly playing so really we have a great compromise!
I also love trying different ways of keeping fit although I've never done a session in a gym! I like to do online workouts from home or follow fitness plans and I do like to go for a run when I can. I love the way a workout or run can make you feel inside and out!
Im happiest when going out with family or seeing friends, I like to let my hair down now and again and my dreams are to travel more (especially to take the kids to Australia one day)! I'd say I'm pretty 'normal', whatever 'normal' is! One thing thats for sure is that I want to try and make the most of this wonderful life we are given and enjoy it to the max! I'm lucky that I have a job that I absolutely love and I hope that you will enjoy me documenting it with you!
Berenice xxxx (Ps - obviously I've added a photo of me when I was on holiday! I don't look that radiant and sun kissed right now!!!) .
Let’s change our mindsets from “One day,” to “Day one.” It’s about implementing a lifestyle change and doing so in a slow and sustainable way. Everyone is looking for a quick change or quick results but I promise you slow and sustainable is better than quick and temporary. Everything worth having in life takes solid effort and commitment. Refrain from crash diets and quick fixes- although they may help you lose 10 pounds or so quickly it is highly unlikely that you’ll keep it off. Implement long term habits so you can achieve overall health. I understand that we all have busy lifestyles and it’s hard to meal prep, exercise, spend money on personal trainers, meal plans, etc. but if you’re looking for an excuse you’ll always find one. During my weight loss journey I was working 40 hours a week sitting on my butt in an office behind a desk, making barely above minimum wage, and living an hour away. I didn’t let my excuses take over my life. I drove an hour to work, worked all day, went straight to workout after an 8 hour shift, and drove an hour home after every night. I spent my weekends meal prepping for the next work week and at the gym. I skipped birthday parties, girls night out, events, and any other outing that would derail my goals. I remained focused because I knew this feeling, this body, and these setbacks were only temporary. It was hard to clean up my lifestyle but it was worth every struggle. I know what it’s like to feel stuck, and I know what it’s like to overcome it. Let me help you. Message me today for an affordable, realistic, & customized meal & workout plan that will deliver results! 😊👍🏼 @ashleymorrisfit
Stop reading if it’s too early to mention Christmas😬🙈...
It is that time of year where undertaking an initial 12 week plan will mean your 12 weeks run over Christmas! This means DO NOT start now✋🏻!
Wait until 1st January so you can enjoy Christmas💃🏻🎄🥂!! Why lose 15-20lb before Christmas just to then relax, enjoy Christmas and put 5lb back on? Then we have only lost 10-15lb🤷🏻♂️!
Make sure you plan ahead📈🗓! Get ready for the 1st January as this means you have until Christmas to maintain your current lifestyle😏 (that you are desperate to change)...add a little more weight through November then indulge more, add more weight and spend the first few months of the year just getting back to where you are now! What a plan🤔🙉!
But if you do not want to follow this advise and would rather enjoy Christmas guilt free due to the accomplishments you have made between now and then...then remember anyone working with myself or another ABfit coach will receive a FREE week over Christmas😮! Giving you the chance to enjoy the holidays with those closest to you knowing you have the following week to get back on track before your next check-in🙌🏻
Day 1... 5:30 am swim... Hace 1 año vi una película llamada “100 Metros” que se basa en la historia de la vida real de un hombre español que le diagnostican esclerosis múltiple, una enfermedad autoinmune degenerativa en donde el cuerpo ataca a la capa protectora que recubre las neuronas llamada mielina... Esto puede producir una variedad de diferentes síntomas neurológicos a nivel motor y sensitivo y es por eso que se le conoce como la enfermedad de las mil caras... Cuando lo diagnosticaron a Ramón (el español) con esta enfermedad, al principio fue dms difícil para el, le dijeron que con el tiempo posiblemente ya no podría ni caminar 100 m y que debía entrar inmediatamente a un tratamiento para desacelerar el proceso... El entró en negación por un tiempo, hasta que lo aceptó y después mientras estaba en el gimnasio haciendo rehabilitación se cruzó con un poster de Ironman... Una triatlón donde vas 3.9 km nadando, 180.3 km en bicicleta y 42.2 km corriendo... Un evento deportivo que pocos se atreven a hacer porque claramente es muy difícil terminarlo... Sin embargo, Ramón ese mismo dia se propuso a terminar 1... Entrenó por 1 año y el resto es historia... Cuando terminé de ver la película, con lágrimas en los ojos me dije a mi misma que yo también iba a ir en contra de las estadísticas y con mi condición (Tiroiditis de Hashimoto) iba a terminar un Ironman 70.3... Nuestras condiciones no son las mismas, es cierto, pero ambos si estamos limitados de alguna u otra manera... Y al igual que Ramón, no lo quiero hacer por la competencia, sino lo quiero hacer para mi misma, para probarme a mi misma y a los demás que una enfermedad no siempre tiene que limitarte... Que si se puede luchar en contra... Y hoy comencé mi camino en esa lucha constante... 🏊♀️🚴♀️🏃♀️ #hashimotos#hashimotosdisease#hashimotosthyroiditis#hashi#hashimotoswarrior#hashimotosfighter#autoimmunedisease#triathlon#triathlontraining#health#healthylifestyle#health#healthandwellness#healthandfitness#fit#fitness#fitnessmotivation#fitnessjourney#like4like#likeforlike#like4likers#likeforfollow#like4follow#likeforfollowback#like4likealways
Got my next fight scheduled for December 8th with a few of my brothers from Team Quest 🙌🏾 I'm excited that I finally get to take off the shin guards since we both have 3 fights on our record 😤 I've got plenty of time to prepare and I promise to give it everything thing I've got 💪🏾😎👊🏾 Can't wait to put on another exciting show!
#waspworkout 🏃🏻♀️ #feelingmyself .
I am convinced that walking around this world in a woman’s body is a completely different experience than walking around in the body of a man. I feel my womanhood in deep and profound parts of me...and I cherish it. Being in the presence of the complementary, male energy gives me an even deeper sense of myself, of my femininity. .
I love being a woman. I embrace my innate sensuality. I delight in my moon cycles and how they move me and shape me. And, when I do it, I can feel how taking time to relish in my own womanhood is a much needed and revolutionary act. .
Somewhere along history’s lines, women were told not to swirl their hips around. It was too enticing. It was witchcraft. It was dirty. .
I am no Jezebel. One of the most important and #healthy motions a woman can make to keep her body, her #digestion , her reproductive magic happy and taken care of, is this exact, fluid, elegant, graceful, swirling motion. I recommend making it...a lot. All the time. Whenever we can.
Make love to your partner whenever you possibly can, and get on top - move those hips, wake-up those joints. Enjoy her/him and serve your body. Get alone with your sensual, female self whenever you can. Enjoy her and serve your soul. These are my two nuggets of #healthandfitness advice for today. What I am doing in this video is the bulk of my “workout” for today. Just moving. Just feeling. Swirling. Freeing. .
Song #HomeAgain by #Drala
Good morning, friends!! 🍁🍂🍃
A little back and bi workout from the other day! ▪arnold concentration curls
▪rows on the smith
The gym is my happy place. I love lifting weights and seeing what my body can do. Some people HATE the gym tho. Hate it. They feel sloppy and fat and judged, I know these words are true because I HAVE FELT THEM! And some people dont know what they might like from starting a workout program. You never know how something is going to affect your life until you decide to give it a try. Enter me! If you have always wanted a way to get started, get motivated, stay on track and keep yourself accountable, then PLEASE slide yoself into my DMs and let me help you start on your journey! Whether you have 30 mins at home, or like to spend hours at the gym, there is a perfect opportunity for you to START YOUR JOURNEY today! •
The most genuine, down to earth woman I have ever met her smile is contagious, and has been one of my biggest role model for year and years and it’s just even a bonus that she a proper northern lass thank you for today @glouiseatkinson and was just a bonus to meet @gorka_marquez aswell what a perfect couple Gorka is so supportive it’s great to see and also thank you @fableticseu I even won an out fit from Fabletics!! Sorry not sorry for keeping going on about it ❤️❤️ #fableticsparty#happyheart#gemmaatkinson#thankyou#inspiration#yearismade#fabletics#healthandfitness
#message Trying to get my Cardi-Ho groove back.
Pay attention to how long it takes y’all to see this post. That Algorithm is messed up I saw a post I was tagged in 4 days later.
I got some work to do to catch up with The Beast I used to be 💩💩💩💩💩💩. Eyes was burning I flew those Beats on the floor it was too damn hot on my ears I was thirsty but I wasn’t stopping dry throat burning eyes but keep going. 😎
I downed 33oz water right after I got off this thing.
FLEX APPEAL FITNESS TRAINER'S VIDEO SERIES
SERIES 3 - THE CORE
The core is the "core" of all we do in physical fitness. A strong core means a stronger everything. The core, although debated on specifics, includes all abdominal muscles (front and side) AND the lower back muscles that act as synergists and antagonists to the abdominal muscles. This is your central hub for strength, stabilization, and mobility with ALL YOUR EXERCISES. *******************************
VIDEO 3 is called the V-SHAPE CRUNCH OR V-SHAPE LEG RAISE.
I am the BIGGEST fan of these personally, because A) It allows elongation of the core for total core use B) It allows for several regressions, progressions, and modifications and C) clients tend to remark how much they can feel their core, including the lower back, being used in a beneficial, non-stressful way. I show a very progressed variation in the beginning of the video by holding weights. DO NOT do this until you have mastered non-weight. The weights help pull the shoulders back for flexibility, strengthen the rear shoulders and back, and add resistance for stronger core development. I drop the weights and show you two regressed versions, one where my hands and feet touch when I go down (the most regressed version) and one where my hands and feet don't touch when I go down. I also show a version featuring abduction at the top of the lift and one showing flutters at the bottom of the lift. ALL VERSIONS work the core incredibly well. Make sure you do the version that puts just a little bit of manageable stress on the lower back and puts most of the emphasis on the abdomen. If you feel most of the stress in your lower back, you are not doing them properly. HAPPY TRAINING! #flexappealfitnesstrainers#flexappealfitnesstrainers#fitness#fitnessmotivation#fitnessgirl#fitnesslife#fitnessfreaks#health#healthylifestyle#healthy#healthandwellness#healthandfitness#healthyweightloss#fitnessknowledge#simplenutrtionbyFAFT#cleanlifestyle#fitspiration#hwpo
Really not feeling well today and coming down with some sort of flu🤧🤧. Being this ill is so annoying because I know any exercise I do, will just drain me even more..😴all I can think about is sleep and warm baths! 🛁I guess what I’m saying is when you’re ill, never force yourself to workout just because it’s part of your weekly routine. Things change, things get in the way and we can’t change that. Never beat yourself up over not being able to complete a workout 🏋🏼♀️because you’re too ill, remember there are other days, and your progress won’t change, only your routine for that week☺️. Just think about the great workout you will be able to smash out when you’re back to normal💪🏻, have patience, don’t stress and get better👊🏻 ! Who likes my new pyjamas that look so Victoria secret but no where near that sort of price. These pink and white cute striped pyjamas are from @missguided and so are the lace bunny ears.
Unfortunately, there will always be false health products floating around promising quick results with little work.
Fortunately the answer to your fat loss question is highlighted for you in blue! Get in a calorie deficit, stay in it consistently over time and you WILL lose fat.
A popular misconception is that recovery workouts are "easier." This is only true for the fact that you aren't doing high impact excersises and if you have been pushing yourself to your best athletic ability in your other workouts. .
However, recovery workouts are a great opportunity to improve your form and balance by moving slowly through the different exercises. The way this is done correctly is by contracting your core. .
If your mindset during your recovery workouts is focusing to slow down and correct your form to improve your athletic performance, than it should be just as challenging. .
Practicing to improve your mobility just improves your overall quality life. This is something I've learned more seriously from my friends at @seppo_chiropractic .
It truely is all about your mindset. •
🔋There are so many things we need to handle on a daily basis and sometimes it’s hard to find time to keep our bodies, mind and soul healthy at all times. But, in order to maintain peak performance, we need to recharge ourselves regularly so that we have the energy, just like our smartphones.
🧘🏻♀️Take a well deserved nap, run a bath, get closer to nature or unplug your computer and switch off your phone. Set some time aside to relax and recharge. Just 15 of MeTime is 1% of your day so there isn’t any excuses. And remember, in order to do our best, we have to be our best.
TB to 11 years ago 😱
Sometimes I can’t believe those insane abs existed on this body. I achieved a goal and I was incredibly strong but not really considered healthy. Although I didn’t think that at the time. I was muscular, extremely lean, and vascular. Stage ready almost year round.👊🏻
I was caught up in the competitive world, the look, and photo shoots but sacrificing a truly healthy life and body.🤪
My diet was strict, exercise extreme, and supplements regimented. Don’t get me wrong, I did feel very accomplished and proud of my achievements but not in a cocky way. I did feel confident and happy. BUT realistic was nothing that described this life. It’s not sustainable or healthy done long term. True story!💯
I remember having a medical procedure back then and the surgeon giving me a serious sidebar talk about not having enough fat protecting my organs or to sustain my body. Besides not having periods, I think that firm talk from my doctor was a wake up call.💯
I don’t care what anybody says, women running around with extremely low body fat percentage long term are messing up their body functions. Sorry but saying it.🤭
The truth is women and men can get lean and healthy without all that drastic crap.💯
Fast forward to living a realistic, sustainable, and healthy life and maintaining a healthy body.👏🏻
It doesn’t look like this anymore and I happily accept that. What I do love is knowing my body is functioning right on the inside and healthy reflection of that on the outside.😀
Check out this tasty Toasted Lemon Quinoa Cabbage Salad recipe!
Courtesy of RealHealthyRecipes.com
Here’s what you need
1 ½ cups water
½ cup red quinoa, rinsed well
1 teaspoon salt
2 Tablespoons extra-virgin olive oil, divided
½ head Savoy cabbage (about 1 pound), cored and thinly sliced lengthwise
1 can (15 ounces) chickpeas, drained and rinsed
3 ounces pitted large green olives, such as Castelvetrano or Cerinola, halved (about ¾ cup)
1 lemon, zested and juiced
Salt and pepper to taste
One serving equals 107 calories, 5g fat, 401mg sodium, 12g carbohydrate, 3g fiber, and 3g protein
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MIDWEEK PROWLER PROBS☝🏼
Little clip from the end of yesterday’s session with our @natalieabspt😂. The prowler is a great tool to utilise especially during a fat loss programme, whilst also improving your overall fitness levels and cardiovascular endurance..
Nobody loves the prowler as much as we do😂 at ABS we don’t just put you through your paces, we try and test the workouts ourselves too⭐️
It’s been a while since we’ve done one of these so. 💜
Hi. I’m Madeleine. They call me Madi or Red. I keeps it real. I’m 27, a Nationally Certified Pharm Tech, dog mom, rude, crude, heavily tattooed, & a certified nitrition coach through NCI. I’m a recovering anorexic& fitness lover. I have psoriasis and get infections A LOT. i bloat from that A LOT. I take A LOT of meds. I guess what I’m saying is this body’s taken a beating & hasn’t killed off yet. 💜
I’m really writing this with THIS picture to tell you I haven’t tracked ONE. MACRO. Since RJ 💜🦊🐯 got home. I’ve cooked in oil & butter, had ooey gooey cake😋& A LOT of wine. I’ve fitnessed when & how I want. Basically zero structure and even less given fucks. Am I hella lean? Nah. But yall, as an anorexic, black & white, good or bad mindset, i’m eating food FREELY, BALANCED & still okay with how I look. 💜
But wait. U A MACROS COACH. Hi💁🏼♀️ i know. But macros aren’t forever fam & my mission/passion/whatever with my clients is THIS. A healthy realtionship with food, fitness, & self. #BALANCEDAF 🤘🏼
《 difficult roads often lead to beautiful destinations 》
in the middle of a storm you wonder if you’ll ever recover, but you always do. ALWAYS. you come out on the other side stronger, bolder, and more full of life. i have survived some of the most outrageous storms and am so thankful for where they have lead me, building the life i’ve only ever dreamed of 🌪✨
dream big, then dream bigger. make a plan and start to execute. embrace the tornadoes and hurricanes, let them build you up instead of tear you down. take a fucking CHANCE, you’ll be so thankful that you did. reach out girl, i’ve gotchu 📲❣️
Who’s feeling this black on black combo? 😍
Featuring our PolyFit stringer and Bi panel tapered joggers 🔥🔥
Get 15% off using code ‘X2’ when purchasing 2 or more items 👊
ITS ALL IN THE DETAIL
Who’s feeling this black on black combo? 😍
Featuring our PolyFit stringer and Bi panel tapered joggers 🔥🔥
Get 15% off using code ‘X2’ when purchasing 2 or more items 👊
ITS ALL IN THE DETAIL
The benefits of weightlifting do not end with strength, speed, power, and flexibility. The clean and jerk and the snatch both develop coordination, agility, accuracy, and balance and to no small degree. Both of these lifts are as nuanced and chal- lenging as any movement in all of sport. Moderate competency in the Olympic lifts confers added prowess to any sport!! Coach glassman #physicaloutlaw
My friend @lizandpetey and I have said for years that working out is our natural antidepressant.⠀
We’ve all heard the benefits: we sleep better, have higher energy levels, better regulation over our moods, reduces anxiety BUT did you know...⠀
Research found that if we exercise today, we are TWICE as likely to feel physically attractive tomorrow?? ⠀
Can I get an AMEN?!!
Do still get nervous when I make a video. Yes. Especially when I don’t have a script. My mind can wonder. But that how I feel I work best. On the fly. With no knowledge of what’s about to come out of my mouth. I just know I have to fill in the blanks. Jaja but that’s what I feel I do best. What I feel I can do without feeling like I have to force. I love it. I love sharing. I love motivating. I love communication. Interaction. Conversations. So I do what I love. Speak! I know there are pieces of my puzzle I have yet to connect. And I will. But I love doing what I do. And I intend to make this my calling. No matter how hard it is. I love to speak. I may not know what you’ve been through. But I have my share of scars. And pain is pain. Received in different frequencies. But still pain.... I love my business (Herbalife) I love that It allows me to help and live the dream I’ve held in my mind. To own a gym and help others become better. I’m far from that person. But I’m closer than I used to be. I struggle with it. But I love it. So... I’m keep striving... accolades don’t mean a thing if I can’t make you all smile....