Leg day with @gboprok - this was the day that I was going to be in THE epic holiday fashion show @werschleraesthetics (you should be tearing up if you missed it 😢) - I let Krista know I needed to walk down a flight of stairs without falling in front of everyone so asked if we could just stick to my hamstrings and glutes and stay out of my quads. THIS is why I love her so very much 🥰 she knows how to hit the parts of my body on any given day to get a great workout and to be able to show up like I need to - and I definitely use her for leg days because I wouldn’t do half of this on my own. Swipe left to see these bad ass moves. #hammys#glutes#legday#ladieswholift#highandtight#legdayworkout#babydeerbutt 🍑
Skied Cathedral yesterday. Insane views from the top and pretty much a perfect day. Snow conditions were ok but we found many rocks and hiked down through the forest. On plus of topping out at 330 is the great light and alpine sunset. Here is Mike about halfway down the summit ramp. Still sorting through photos but this was a favourite.
🍑THE ULTIMATE LEG DAY CHALLENGE🍑
It’s time to tear up our muscles as we are both going heavy and including high volume🏋🏼♀️ go for an RPE 8 - 8.5.
🍔hip thrusts 5x5
🍔walking lunges, as those are a finisher I usually do as many sets as I can handle until failure!
140x10 145x9,8,7 @6
Stiff Legged Deads 3x8
Calves 4 sets
Cardio?!!?!?!?! Been feeling down these past few days so don't really have the mindset to train super hard. Just a matter of getting your head down and doing what needs to be done sometimes.
Get up an hour earlier to live an hour more
I was never EVER a morning person. Ever. I was the person who looked forward to weekends because that meant that I got to sleep in until whenever I wanted, and stay up late watching netflix.
How did I live like that?
Now, I get up at 5 every morning (sometimes 4:30 if I am feeling ambitious), turn on the coffee maker, shower, have my coffee and breakfast while listening to/reading some personal development, and then start my day, usually with my workout!
I realized there was so much to live for in the day and that if I could be awake before the world when life is quiet and take all of what life has to offer in for myself, I wanted to. I have time to be productive without interruptions, think without background noise, and just take time for me.
I know its not an easy change to make - believe me, I struggled, but it was so worth it!
Here are some little tricks I use:
NO SNOOZE! The second I snooze, I’m done for. The second your alarm goes off, you’re committing to your day. You are awake, embrace it!
Plan a healthy breakfast that you’re excited to wake up and enjoy. I know food ALWAYS motivates me.🍌🍓🍊
Have a shower/wash your face to wake you up! I can’t start my day without coffee and doing either of those two things.
Are you ready to start waking up before the world?😍
Accomplished people don’t say “I can get an extra hour of sleep in” they say “I can get an extra hour of living in”
Lets do this! 💪🏼✨💛
Deload weeks aren’t fun at all, but are incredibly necessary. My body has been beaten up the last few weeks so giving it a break was the best choice. 335 lbs. (~60%) for 4x4 and some SSB Squat for 4x6 working to 225 lbs.
Pie de 🍎 fit 👌🏻 Holaaaaa les comparto esta receta súper saludable baja en calorías buenazo! .
🍎Ingredientes para la masa
✨2 tazas y media de harina integral.
✨1/2 cucharadita de sal
✨1 huevo .
✨4 cucharadas de panela.
✨200g de aceite de coco 🥥 en trozos..
🍎Ingredientes para el relleno del pie:
✨4 manzanas 🍎 grandes
✨3/4 de taza de panela
✨1/4 de Taza de aceite de coco 🥥 .
✨2 cucharadas de harina integral .
✨1 nuez moscada rayada .
✨2 cucharadas de canela .
✨1/2 cucharada de sal .
✨zumo de 1 limón 🍋
En un bowl mezcla la harina, la sal y el azúcar. Luego, ve añadiendo el aceite de coco en trozos, el huevo y procede a mezclar todos estos ingredientes. Cuando ya tienes lista la masa pártela en 2 y ponlas en la refri por 1 hora. ✨Para realizar la preparación del relleno: Pela y corta las manzanas 🍎 en trozos y colócalos en otro Bowl, coloca zumo de limón, la panela, la sal y la canela. Mezcla todos los ingredientes. Luego, en una sartén a fuego medio añade el aceite de coco con la harina integral y la mezcla de las manzanas hasta que la panela se absorba aproximadamente 2 minutos. Cubre con una tapa la sartén por 7 minutos para que las manzanas se vayan ablandando. Finalmente agrega en un recipiente la masa inicial estirarla y procede agregar la mezcla de manzana 🍎 cubre la mezcla con la otra masa congelada en forma de tiras rectangulares, pon el pie en el horno por 40 minutos a una temperatura de 220C y listo 👌🏻. .
Feeling festive AF on this dec Sunday💚❤️
Woke up early this morning & was at the gym by 9,
Had a killer leggy workout for the first time in a whileee. I completely switched up my workout and I was already feeling sore after my first 2 exercises!! Also might have something to do with spinning @ Soul on Friday AND Saturday 😂🥰 not my smartest move. A good leg day deserves a bomb meal to follow so a pumpkin pie latte with almond milk & vegan coconut French toast was the moveee. Okkk well it might be half way through December already but we just got our Christmas tree and I’m so happyyy!!!!
After a not so great day yesterday a happy fun filled Sunday was much needed😛
Sometimes I feel weird posting non fitness related pictures aka a picture not in a sports bra looool but this one with my beeb is really specialll
H A P P Y S U N D A Y P A L S!!
Mood: #sickomode Stair work, let’s go tribe [tag a friend] Make this world your playground. This is the reason why my pants in the previous picture were soaked.
Tag me with #mawarriorchallenge and let me see you nail this. Have fun with it! 🎶 Sicko mode
Este mundo es tu jungla. Trabajo de escalera [menciona a un amigo] esta es la razón por la cual mis pantalones en la foto anterior a esta publicación estaban mojados. Hice tres rondas de 30 segundos por ejercicio. Quiero verlos tratar estos movimientos!
Feliz domingo mi tribu, dale!
Upper body day🔥 and I’m already feeling sore from this😰, @avap_fit and I really killed our biceps and triceps today☠️ I’m gonna wake up tomorrow and my whole body is going to hate me because my glutes and legs are already dying from yesterday...
Also huge shout out to Ava for showing me drag curls b/c I’ve never done those ones before :))) sets and reps are below⬇️⬇️⬇️⬇️ Save this and try it for yourself if you want to kill yo arms .
🔥4x10 bicep curls
🔥4x10 tricep dips
🔥4x10 barbell bicep curl//drag curls
🔥4x10 skull crushers
🔥4x10 SS. close grip bench press
🔥4x10 underhand cable bicep curls
🔥4x10 SS. overhand cable bicep curls
🔥4x10 crossbody cable pull downs
🔥AMRAP x2 decline curls (we did as many as we could w the 30lbs and then right after did as many as we could with 20lbs...IT WAS HARD)