✅EN QUE FIJARNOS PARA SABER SI ESTÁS PROGRESANDO✅
➡️Vamos a hablar un poco de en que nos tenemos que fijar para saber realmente si estamos progresando ya sea subiendo músculo o perdiendo grasa.
1️⃣Cómo numero uno pondremos el espejo, cómo te ves al espejo? Cómo te sientes?.
2️⃣Después es muy importante tomarse medidas de torso, cintura, cadera, incluso pierna y brazo para saber más a detalle de donde estamos perdiendo grasa o ganando músculo.
3️⃣Cómo te queda la ropa?.
4️⃣Último y menos importante es el peso, este es muy relativo, por que? Bueno...
Imagina que estas pesando lo mismo que hace un mes pero has bajado muchos centímetros de cintura y cadera, que paso? Pues hubo una ganancia de músculo y una perdida de grasa, el músculo y la grasa es cómo comparar en volumen un kg de acero con un kg de paja, el músculo ocupa muchísimo menos, no se fijen en el peso si están empezando un plan, los primeros meses pasa.
➡️Cómo saber exacto cuánto estamos pesando? Muy fácil, nos pesamos a diario los 7 días de la semana en ayunas habiendo ido al baño, después sumamos los 7 numeros y los dividimos entre 7, por que hacerlo asi? Porque hay muchos des balances de agua, un día puedes pesar más, otro menos, por eso lo mejor es hacerlo de esta manera.
EN INDIVIDUOS MUY AVANZADOS POR DEBAJO DEL 8/10% DE GRASA SABER SI ESTAN PROGRESANDO PARA BAJAR MÁS LA GRASA SERIA A TRAVES DE UN PLICOMETRO.
What Could 7 Months Do For You? .
Picture On The Left:
Battling depression, lacking self love, overweight, basically just lost as all get out and had no idea what to do. Killing herself at the gym 6 days a week at the gym.😔
Picture On The Right:
Still battling with body imagine, but I've come so far. I feel like I've now found my purpose. I finally get to look at myself in the mirror and not just cry my eyes. No longer overweight, but at a comfortable healthy weight. No longer struggling with overeating or completely starving myself. Enjoying working out 4-5 days a week. NOW I'm helping other women because the badasses I know they can be!! .
Yall are SO capable of chasing your dreams. I'm STILL chasing mine. It's an everyday hustle!!!!!
Never in my life did I think I would get to where I am today, but I did it. I did THIS ⬆️ by 3 key factors.. A simple nutrition plan, chocolate shakes, and support. (At least that's what got me to where I am today!)
What could change for you within a 7 month time span?
👎WRONG VS 👍RIGHT
1️⃣Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. The thumbs should be higher than the small finger. This is your starting position.
2️⃣Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
3️⃣After a second hold at the contracted position, bring the V-Bar slowly up to the starting point. Breathe in as you perform this step.
Something I’ve learned over the last year is that self care isn’t selfish, it is absolutely necessary. Self care means paying attention to what you need: time alone, coffee, a walk, speaking up for yourself, the cupcake, rest, books, a glass of wine, time with friends. Yesterday, my self care came in the form of shopping. I treated myself to a couple things I’ve had my eye on for a while from @handandland . This clutch was featured in one of their stories a while back and I’ve wanted it ever since. We are taking a kid-free trip to Hawaii at the end of next week and it will be the perfect island accessory! The rose quartz beauty roller is something I heard about at a wellness event I attended a while ago. I went into the store specifically for the clutch, the roller just happened to be sitting on the next shelf and impulsively bought it too- no regrets) Did I NEED the clutch and roller, no, but I enjoyed browsing and shopping by myself in the cutest shop and treating myself to a couple things. Love yourself, take care of yourself and make your happiness a priority!
What are the most important things to you in your life? .
Our values really define the way we choose to live our lives and when something is at odds with them, this is when we can experience dissatisfaction or unhappiness. .
My values are predominantly around my friends, family and health, as I’m sure many people know already. ☺️ I try to choose a lifestyle in line with these values, although sometimes it can be challenging to get everything in balance!
Identifying what your values are can really help you to assess your own lifestyle, to see if you can alter anything to increase your happiness on a day to day basis ☺️
Who am I?
The answer is simple: a human being.
With my goods and bads, the challenges that I face, with all the things that I can accomplish or can’t. Just like you.
From a narrower perspective, I’m a woman, at her 30s, trying to find balance in her corporate life.
I spend at least my 10 hours working on my laptop and sitting, so don’t have enough time to make my own yogurt or to wait my lentils to be sprout out.
I’m an absolute dreamer, yet realistic in many cases. That brings me here, to make my priorities. Which is, in this case, to lose weight, to embrace a body that I feel good in it. To find my own routine, to discover the things that make me feel fulfilled. I love being in the moment, loving life, socializing, eating & drinking.
But first things first, let’s lose all these extra pounds that came with my corporate life. 👋🏻
What do you see on the right? We see 34g of sugar in one bottle and blue dye. Is that what you choose refuel with? 🙅♀️🙅♂️ All three items on the left COMBINED have the same amount of sugar as one bottle of the popular sports drink on the right! The choice is yours...which will you pick?
Today has been a day full of work 👍🏻 and now did 1 h of Zumba e 30 min HIIT. Loving this #lifestyle . Sometimes people think that it's easy to get what they want. They are seeing pictures of others and think:"For them it's easy, but I will never reach my goals, because of this and that." Don't look for hurdles look for opportunities and possibilities. It's not easy for me. I am working a lot to get what I want and it doesn't always work out. I fail but I always get up one more time. Failing makes you stronger. Mistakes make you know what doesn't work for you. It's ok. But it's not ok to give up. NEVER. Let's rock every day. Every second, every step counts. Happy evening my friends🌊☀️💪🏽💪🏽💪🏽//
Booooom dia lindezas💛. Meu dia hoje começou com muito trabalho💪🏼 e agora 1h de Zumba e 30 min de HIIT👊🏼. Amo esse #estilodavida 😻. As vezes as pessoas acham que é fácil conseguir os objetivos. Elas vejam as fotos dos outros e pensam:"Para essa pessoa é fácil mas eu nunca vou conseguir, porque isso e aquilo..." Não procura desculpas, corre atrás das oportunidades e possibilidades. Não é fácil para mim. Já cai muitas vezes, mas sempre levantei. Desistir não existe. Com os errores aprendemos muito. Tenho que trabalhar de mais para ter o que eu quero. Eu sei que posso melhorar cada dia. Não vai ser fácil mas vou correr atrás e fazer tudo para ser sempre minha melhor versão😅.Já falei que não uso e nunca usei Photoshop mas a gente sabe mostrar o lado bom né😁😉. Então se preocupe mais com a sua vida e não perde tempo ver a vida dos outros e nesse tempo não fazer coisas boas para você. Eu também adoro ver fotos lindas mas como sempre falo a chave é #equilibrio 💥. Vamossss hoje um treino em casa ou na praia ou na academia. Desejo um dia repleto de #boasvibrações e mando um monte de beijos💟😘😻💌
I asked the question last week if you struggle to be consistent with healthy eating and 50% of you that voted said yes! So I thought that I would share how I stay consistent with my eating choices and hopefully you can take something away to try!
1. Plan your meals! Every weekend just before I do my groceries I sit down and have a look at what is in the fridge/freezer/pantry and plan my shopping around that. I roughly plan out what I'm having for lunch/dinner so that I don't get caught out and have too little or too much food (I hate wasting food). And this minimises the chance of having to purchase meals out. Swipe right to see the notes I have on my phone. I also include meals in the freezer and meals I would like to make.
2. Stock your pantry with staples. These are ingredients which you can use to make a quick dinner if you are time poor. I always have tinned legumes and tomato, eggs, pasta, frozen bread and cereal.
3. Minimise processed foods in your house. I never buy chips, lollies, cakes etc. I have fruit, yoghurt, granola, home made cookies or dark chocolate for dessert (I prefer gelato and cakes when I'm out with friends or at social events). I make my own snacks like muffins or bliss balls.
4. Put aside time each week to meal prep. For me this is usually baking or roasting some veggies for the week. I prefer to cook meals in bulk (easy for 1 person) as I keep the rest portioned and in the freezer.
5. Exercise regularly. Not nutrition related. But when you exercise you are more likely to want to fuel your body with nourishing foods
6. Minimise alcohol intake and sugary drinks. I don't buy soft drink or juice.
7. Minimise cafe/restaurant meals. You know I love my food and eating out! But portions are often large, and the food higher is salt, fat and sugar. So I try to keep eating out to no more than a few meals a week. Also helps to save money!
8. Drink water! And ditch the daily soft drink, juices, iced coffees and extra large smoothies with all the sugars.
Let me know if you have any questions 😊👇
The goal for the upcoming 2 months is to gain a few more pounds, while working on different body weight movements to improve athleticism and functionality.
What are your current goals?
In the past 11 weeks I've worked my ass off to finally achieve the body I feel confident in, with NO insecurities anymore. This is the first time I really appreciate my body and all the results I have made lately. It's all about hard work, determination & willpower!❣