Incorporating cardio into my routine has definitely helped me lose weight without a doubt, and trust me, cardio and I don’t really get along 🤷🏻♀️😂.. but i try to finish off my workouts with some HIIT circuits or just straight up stair master.
Yesterday I did this finisher after back day.
I did each exercise 3 times with one minute on and 30 seconds rest and I was dying 😅.. if you can do it 4 times each or more go for it.. challenge yourself!
All these you can do at home too!
1️⃣.Burpees- ( i wasn’t going all the way down one these but I tried 😂😜) 2️⃣.Jumping Lunges- only do these if you are comfortable jumping, otherwise just do alternating lunges ( i almost lost my balance a few times😬) 3️⃣.Jumping jack squats?- not sure what to call them but this keeps the tension on the legs and it burnsss.. if you are giving up halfway thru just switch to jumping jacks but finish the whole minute before resting 👏🏼💪🏼 4️⃣. ???- not sure what this exercise is called 🤔.. but you wanna do 30 seconds each leg on this one.. it will burn your quads
👋👋👋HIIIII friends! I am excited to share with all of you that I have joined the @tdmbothell family as a cycle instructor!🎉 I now teach at @lafitness and TDM! 💪🤩🌟Whit whoooo!!! 🎉🎉 I am so excited for all to come and love every minute of being an instructor. I’ll be writing a blog post about this soon and I’ll share it here. 😉 Come join me and let’s take a spin with good music, inspiring & motivating words, drills that make us sweat, smiles, and whole lot of fun!!! I’ll keep you posted about my schedule in my #instastory . Let me know if you have any questions. Oh and don’t worry, I’m still teaching several classes at LA Fitness, plus will be picking up more classes!😜🚴🏼♀️🚴🏼♀️🚴🏼♀️🚴🏼♀️✨
!!! yoooo what’s uppp, it’s meee and i decided to completely dedicate an instagram to my fitness lifestyle. - i’ve been so so obsessed w tracking calories/macros in the past and the “bodybuilding” style lifting, i’ve finally have reached this beautiful balance between eating EXACTLY what i want versus RESTRICTING myself from everything i find delicious (burgers, fries, pizza, fro yo, etc.) i’m super stoked to start this page and watch it grow as i continue on my fitness journey. - my favorite part about fitness is that THERE IS NO END POINT, it’s always a do better than you did yesterday mentality. don’t be afraid to be who you truly are and break through your comfort zone. - if you’re struggling with finding a balance or hitting the gym recently, I’LL be your motivation! we’re in it together fam! ✨
Ready to LIIFT off?! LIIFT4 begins tomorrow and I am so psyched up for it!! Whoo hoo!!
Want to lose weight and get stronger in 8 weeks plus still enjoy life?
Well this program is filled with so many goodies I don't know where to start.
How about 4 days a week, a simple nutrition plan and a cheat day??...
and it only about 30-40 minutes per workout!
Plus its weight training with cardio.
Yes! I love having time to do what needs to be done, living life and still crushing my fitness goals.
Ready to join me to get fitter and healthier? COMMENT or MESSAGE me for more INFO or if you any questions!
The hardest part is starting. So if you want something, you will have to take action to achieve it!! .
I had to make him a smoothie too ☺️ it’s a NON BANANA BASED PROTEIN SMOOTHIE I’M IN LOVE OK ❤️🍒 any other closet banana haters out there? I’ll eat them in smoothies but they’re just... 😕 today we had more electrical work at our house so to work around the power cuts I switched the meals around a little and had an omelette for breakfast and the smoothie for lunch! I’m thinking the cauli hemp seed rice for dinner ☺️ yummmmmm #F45challenge19#Day1
LEG DAY!!! 🏋🏻♂️🏋🏻♂️🏋🏻♂️
Figured I'd shoot an entire process of just one set during my leg days. With my knee wraps to my brace to the last stretch of the lower back to actually doing he set is a huge and lengthy process. It doesn't have to be but I like to have a routine. The back brace helps with preventing lower back pain and injury. Same with my knee wraps, with my knee injury last year I become smarter about keeping my knees strong and not trying to injure them again. It may seem silly to most of you but this is how I go through my day. ✊🏽👏🏽🙌🏽
SONG: Bangarang - @skrillex // 💪🏽🤙🏽
CHEST Monday’s 💪
Over the past 6 weeks I’ve had to modify my program to suit my training style (Boxing). Before my focus was purely on lifting heavy. .
While weights are important and should be incorporated in every program no matter what your goal. Too much heavy lifting will keep me slow when I need to be light on my feet. .
Reducing my frequency to no more than 2 x a week is the best approach for me. Here’s me trying to maintain what little strength I had. 3 x 5 @95kgs.
What’s your current bench press? 🤔💪 #jmmovement
WINNER OF 6 WEEK CHALLENGE - CALLUM KENNEDY!!
Congratulations to Callum who lost 6.6% body fat, added 800g of lean muscle mass, improved his InBody score by 5 points, lowered his Visceral Fat from 7 to 3 & improved all of his fitness testing significantly!
Callum joined 12RND Ashgrove 2 days before the 6WC began & trained 5 times per week & strictly followed the meal plan provided. Congratulations to Callum who has won 6 weeks’ free membership valued at $228!
FYI/TMI/iSO: I don’t know who all struggles with being “regular” in the bathroom but I have struggled with it my entire life. High fiber diets, regular exercise, bucket loads of water, pills, you name it, I have probably tried it. Shakeology truly has helped with becoming more regular. Still a struggle weekly but I can now say I am more a friends than foe with my digestive system.
This superfood doesn’t just help with regularity, it also helps me with my cravings. I have a LARGE sweet tooth. I could devour 1.5 million candy bars in under an hour if God gave me the chance. And I know, I know, alllllllll nutrition plans or diets or personal trainers tell you that their supplement will help with that. I am not kidding when I say that when I drink my Shakeo mid-day, I don’t want that donut or candy bar (as much!) and can stay away from “cheating” on my meal plan or over eating on any other types of foods. And did I mention it doesn’t taste like chalk or fake flavors AND (for all my weight lifters out there) has 20g of PROTEIN?? Well if I didn’t, it doesn’t taste like chalk and it’s amazing in flavor and a great protein source.
Really, this post is to just inform anyone who rides the struggle bus like I do with regularity and finding ways to get their protein in and feel like I’m having a candy bar without the unnecessary excess sugar and calories. If you want more info, holler at your girl.
P.s. looking for 5 people who want to join me in a wonderful journey that’ll take them into a world of easy fitness that involves lifting weights, HIIT cardio, and ab workouts, and shakeology is involved if you choose ❤️ #fitness#fitnessjourney#fitnessmotivation#lifestyle#everydaylife#nutrition#awareness#guthealth#bodyhealth#healthybody#healthymind#athomeworkout#gym#gymlife#girlswholift#guyswholift#ladieswhoLIIFT 💁🏻♀️ #weights#HIIT#abs#ifnotnow ,when? #ifnotyou ,who? #messageme
You don't have to choose one OR the other, instead you can choose one AND the other...
Good health AND having fun.
Nights in AND nights out.
Protein AND carbs.
High intensity training AND yoga.
Partying AND meditation.
Early to bed AND late nights.
Water AND wine.
Spiritual AND grounded.
Early mornings AND sleep-ins.
Chamomile tea AND coffee.
Almond milk AND full cream.
Wholefoods AND supplements.
Vegetables AND meat.
Superfood smoothies AND burgers.
Time in nature AND time with technology.
Productive time AND chill time.
Peaceful AND crazy.
Laughter AND tears.
Friends with these people AND friends with those people.
Confidence AND fears.
Lovers AND haters.
Ups AND downs.
Don't let anyone tell you it HAS to be one way or the other! Find YOUR balance, and go with that 💕
Ps. Here is a perfect example;
In this photo I am on holidays AND building my business.
I would have my superfood smoothie & supplements when I woke up,
a coffee & camping grub throughout the day,
and wine at night.
Some days I would wake early and see the sun rise,
other days I would sleep in and only see the sun set.
I spent time in nature AND on my phone. I exercised AND I relaxed.
And I loved & embraced every damn bit of it! X