Battle Ropes are often used as a tool for your upper body but their benefits don’t end there!! They ask target muscles in your abs, back and glutes! Try incorporating different variations such as jumps, lunges that will hit the legs too!!!
I love lunches that feel like snacks. Yes I eat like a child, BUT I MEET MY KETO MACROS BITCHES 😙✨ mini pepperonis, buffalo monterey jack nibbles, crunchy pepper jack whisps, 3 stalks of celery, and creamy spicy pepperjack cheese
Overhead press w/ 225lbs
📸 @splitpeasoup -
So this lift was all mental. I had done bench before this (not something you want to do as the front delts get smoked from bench) and had worked my way up to this using baby plate jumps. Before I attempted the lift I gave myself 3 minutes of rest, visualized me doing the lift in my head, took my breaths, and even though you can’t hear it I had @5fdp ‘s “Top of the World” blasting in my head.
There is more than just being physically ready for something. You need to make sure your friends are cheering you on, and not hoping you fail. You need to believe that you will succeed and visual yourself succeeding. What you perceive is what life is.
If you have toxic people in your life get rid of em. That in itself was one of the hardest things I ever had to do, but fucking worth it. Start believing you are a champion, that you are strong, and that you will succeed. Doubt is normal, and it means you are trying something that is difficult. “You have to be a little scared in order to be brave.”
If you don’t believe in yourself know I do. I believe you can do it. Don’t ever quit. You got this!💪🏽
Shoulder rehab is on point.
Also quick shout to David Febles who may have been right by saying I needed to lift even though I didn't feel like it.
I was having a special little pity party and wasn't motivated.
David got me motivated and I did a little shoulder rehab followed by 5x1 Deadlifts at 435 and 5x2 Bench Press at 275.
I skipped the cardio. Though I may hit some bike intervals later. Cheers! 🍻
#bodysoulspirit#theempoweredproject#fittolive#fittolove#fittolead#liftheavy#getyourmindright#doitanyway @wwjedo @theempoweredproject
I wanted to give a huge shout out to Qiana at @bodyrealmcenter , Ive only had 3 sessions with her so far and between the sessions and the homework’s she gave me, it helped me tremendously with my recovery progress.
It’s all about being pro-active.
Knowing your limits and exploring it to push you out of what you think is your comfort zone especially with recovery. Often times we end up babying Injuries and just ride out the down time. But there’s so much more you can do to help yourself.
Haha Qiana is so good at breaking it down to where I actually understand where I’m at and where I can work on and for what reason. Thank you Qiana!
Answer: Post exercise soreness is because of muscle tears. It happens 24-48 hours after exercise. This is due to eccentric muscle contractions. ------------------------------
💪🏻During eccentric contractions, your muscle filaments are stretched to their limits, and sometimes beyond. This basically weeds out the weakest links in your muscles, so that they will be stronger once they're repaired.
😱It is the REPAIR process rather than the damage that causes DOMS (delayed onset muscle soreness)
Cells called neutrophils and macrophages clear the damaged tissue and mobilizes the host of other cells to begin the rebuilding process.
Damaged muscle comes back stronger once its repaired.
🤓Without this damage repair cycle you wouldn't get any benefit from training (if you're trying to build) so DOMS is a good thing! It gets better over time as you weed out the weak muscle fibers and you'll become less susceptible to DOMS.
It’s not easy. It’s hard work and dedication and 4:30am wake up calls for cardio and training after a long day of work. I care about my health—physically and mentally➰
The gym isn’t just a place I go to workout. It’s therapy. It’s where I lay out all of my frustration and anger. It’s where I find peace in completely exhausting myself. It’s the one place teaches me just how strong and capable I am. ➰
Don’t knock us gym folks for our lifestyle or the choices and sacrifices we make..it could be the only thing that’s keeping us sane. 💪🏼
What if I told you that you could nom on cinnamon rolls on the reg and still make gains?
If you’re anything like me, you have a wicked sweet tooth that can’t be tamed. Cinnamon rolls are one of my all-time favorite guilty pleasure treats and I’ve crafted a recipe that allows you to have THREE ooey gooey cinnaminis for less than 170 calories.
Peep the recipe 👇🏻 – MAKES 6 Cinnaminis
-16g Coconut Flour
-3 tsp (4g) Turbinado Sugar
-½ C (48g) of your favorite protein powder – I made mine with @ghostlifestyle Cereal Milk Protein but I think it would also be bomb with Snickerdoodle, Vanilla, or Sugar Cookie protein powder
-Additional 10g of your favorite protein (for the icing)
-1 tsp. Cinnamon
-28g no sugar added applesauce
-Stir the coconut flour and your favorite protein powder together (excluding the extra 10g for the protein icing)
-Combine the coconut flour/protein mixture with the applesauce (combine by hand as mixture will form a firm dough)
-Roll/press dough between two sheets of parchment paper, doing your best to form a 4x8 rectangle
-Place dough in the freezer for a few minutes to firm up (this will help with the rolling process)
-Combine the turbinado sugar and cinnamon
-Remove the dough from the freezer, remove top sheet of parchment, and lightly wet the surface of the dough with water (this will help the sugar/cinnamon mixture stick)
-Evenly dust the dough with the sugar/cinnamon mixture and roll the dough into a log (if you have trouble rolling the dough out, try throwing it back into the freezer for a few mins
-Once the dough has been rolled into a log, place the dough back in the freezer for 3-5 minutes (this will make the cutting process easier
-Remove dough from freezer and slice into 6 even cinnaminis! .
-Combine 10g of your favorite protein powder with water (add water until you obtain your desired consistency) and drizzle!
MACROS ON THESE BABIES (3 cinnaminis):
-169 calories | 3g Fat | 15g C | 22g P
Decided to go on a hike by myself today. This usually isn’t something I would do alone because...what if I died in the woods...but I needed it. Surrounded by trees, breathing in fresh air, thinking about life and what my next steps are. I’ve been having such a tough time for the past two weeks and it seems like everything is falling apart. I feel out of control and I’m trying my hardest to gain it all back. Sometimes you have to take a step back and realize what is worth your time and what isn’t. I try so hard to be the best possible person, for not only myself, but others around me. This life shit is tough, you just have to find where you belong. Be kind.
It may be an empty room but it symbolizes so much. Four years ago, I sat at my kitchen table and decided to “try” this business. I had no idea what I was getting myself into- but I was in love with the products and the community, plus I really needed extra income as I was barely getting by. Every night, I sat at my kitchen table and did what I was told to do. I invited people, I shared from my heart, I was proof the products worked. That was my office. It wasn’t much, but it worked. I was persistent, I believed. Craziest thing? The adversity along the way. The people who told me I couldn’t, who hurt my feelings, dragged me down, told me this would never work. My favorite one: “You’ll be back in the corporate world in no time.” Well, It’s those people (along with my belief and consistency) that got me here. A new home, tripling my reporter salary, and upgrading my kitchen table office to this room I’m standing in right now. A place that’s truly mine where I can continue building my empire & showing others what’s possible too. NEVER stop dreaming, my friends.
📢 PUBLIC SERVICE ANNOUNCEMENT ✨ I’m not quite sure when the misconception began, I mean to be honest I guess it’s all about opinion.. BUT let me say this loud and clear so all the people in the back can hear. YOU ARE ALLOWED TO WANT TO LOSE WEIGHT OR MAKE ANY FUCKING CHANGES TO YOUR BODY THAT YOU WANT AND STILL BE BODY POSITIVE. Point blank, I have love for my body. It took a long time to find that love but I want to say about 18 months ago I found that love in myself. Ever since I found self love and body positivity.. in not only myself but in others too.. I have been significantly happy. Yes, I began to make body changes. Yes, I’ve been eating different, lifting weights, doing all kinds of different things to better my health.. BUT I STILL LOVE ME AND I AM NOT DOING THESE THINGS OUT OF HATE. I adore my stretch marks, cellulite, and my big ol’ boobies that wont quite stay where I want them to be. Lol That doesn’t mean i’m not allowed build muscle, eat healthy, or shrink my tummy if I want to. Everyone’s journey is different. As long as your changes are out of love OR to make you happy.. do your damn thing. To the people that think making changes is against body positivity.. you can suck my ass. 💃🏼🦄💪🏻✨ I added the top photos of my starting/heaviest weight of 269.8lbs.. STILL LOVED MYSELF.. and the bottom is my most recent body photo and i’m currently at 244.2lbs for those that are curious.. STILL LOVING MYSELF.