One of my all time favorite off-season indulgences is sushi. Regardless, however, of where you are at in off season or prep, “sushi” (especially sashimi and sushi themselves) is an awesome choice for going out as it is clean, easy to fit to macros and easy to calculate. Especially when in the grind, it is important to find ways to still feel connected to the world and allow yourself some freedom to “have a life”...as long as the coach OK’s it 😅
Quick workout today just to get my body moving Did my workout on the stairmaster but it works on any piece of cardio equipment —-
5 min warm up
1 min @ level 15
1 min @ level 10
For 20 minutes
I was dying. Do you typically workout on Sunday or do you use it as a rest day?
‼️Reflection time... ‼️ I have had SO MANY emotions stuck in my head lately.... in these next couple of weeks there will be many lasts. Tomorrow I will take my last ever undergrad final exam... I will walk in the halls one last time in the college that I went to for the last four years and I will no longer be living on the campus where I found my passion for health & fitness. I won’t be able to see my amazing friends that I’ve met over the years every day, I will have my last gym session at WSU 😭 and I will have my last work shift where I have had the privilege to meet many amazing clients and form relationships that are so rewarding.. but, as many things are coming to an end, a lot is just beginning. I will be starting my internship back home next semester, working towards my personal training & cardiac rehab certifications, building my clientele, looking for a big girl job & finally getting closer and closer to my first prep! I don’t know whether to be insanely excited, super sad, or nervous for all the last’s & new to happen so soon!! Moral of the story... life changes, and as life changes you grow. I’ve always been someone scared of taking risks, and I’m not one to do well with change but I’m ready for the real world! Let’s see where it takes me 🙂 ———————
Its been awhile since I made a rap
Atleast that from scratch
Not one hidden away
On scrap paper in my pack
But here we are
I guess you can say that I'm back
I took pleasure in my poetry
It helped a lot it was therapy
If I had a problem being on my knees
This was like a hand to help me to my feet
That I need agony
For my rhyme and rhythm to flow
But ive come to terms with this curse
I guess its what you make it
People see me now and say
Wow you been hitting em weights
Id like to think
I get my body
From all my mistakes
And the demons scratching my brain
Trying to get loose
Like they got something to say
It beats blooding my knuckles
Throwing money down to my last nickel
Persistent to get the last drop out of a bottle
We all have a hobby
Something we do to keep our sanity
Want some post-arm day doms? Add these into your upper body sessions💪🏼👇🏼
15 DB bicep curls
15 bent over flys
15 DB shoulder press
15 DB bench row
Make sure the weight is heavy enough for you to struggle. Not the point of injury of course, only you know what works for you. I mean my facial expressions are usually a good indicator for me 😂
That being said I’m not qualified whatsoever just letting you in on what works for me! Play around with different weights and see what feels right to you💕
Happy workout erryone🙏🏼
💥I’M A CELEBRITY WEIGHT LOSS 💥
Whose been watching I’m a celebrity this year?! _
Wonder why they have all pretty much lost weight?
They have all been in a calorie deficit. An extreme one at that.
I just wanted to bring to you the principles of fat/weight loss. Calorie deficit. Consuming less than your body needs= weight loss.
All of them have been consuming less than there body typically needs. Which has made them lose weight.
Do I recommend you go and live off rice and beans? Certainly not.
Do I think it’s sustainable? Definitely not (look how quick they are to indulge at every opportunity they get)
Does it show us the principles behind fat/weight loss? Yes it does.
A healthy balanced diet which includes highly nutritious foods, with treats here and there is the best way to go.
The bottom line however is this... _
If you’re in a calorie deficit you will lose weight.
But make sure its sustainable and enjoyable! 👊👍🏻
[LEGS - PERFECT FOR BEGINNERS]
happy sunday beautiful people! this superset is perfect to finish your #legday or do it in between heavy sets (like I do). walking lunges will take everything out of your legs #damage
I like supersets - this means less changing up the weights and stuff and two muscle groups are combined at once 😎
3x10x10 KB walking lunges
3x20 KB calves raises
p.s. for the lunges: I chose a free way in the gym and walk 10 steps and after it returning with 10 steps too
Soooo been staying away from pictures of myself training or doing yoga unless it’s something particularly meaningful or cool. Recently remembered Crossfit is my natural habitat- Genetically programmed to be thick- decided to postpone Boston training for another 2 weeks cause the last 4 weeks have been super successful- feel like a new human. All core training, but not the way you would think “OK jenn’s gonna do abs for a month.” No. Lots of glutes, abs, psoas, chest- the core through and through with heavy weight. A ton of deadlifts and squats. Example: these 5x30 sec OH barbell holds. Kept it light-ish cause I hadn’t done a hold like this before. This post is also meaningful cause I took a look at myself and was shocked lol. Like holy shit my quads are working- vs. Constant yoga and running can do damage on brain’s body dysmorphia- (@dontbjellyfish called me out here) a few lbs on my ass or thighs and I don’t feel OK.
I think this training plan is great because I’m already hitting old lifting numbers and know exactly where weight is and what it’s doing for me. 16 week cycle for Boston will start Christmas break. Then who knows. Lifting weights makes me a better runner. #toocoldrightnow#gotmybuttback#sundayfunday#fuckthecold#isitbreakfasttime#sunday#weightlifting#quads#girlswithbigbutts#endurance#goals#abs#underpeanutbutter#imissedthis#runningmotivation#crossfit#runners#lifting#marathon#marathontraining#bostonmarathon#bostonmarathon2019#girlsthatrun#girlsthatlift @activeliferx @crossfit
If you struggle getting your arms overhead without compensating by extending through the low back/losing control of your ribs, here’s a simple little mobility drill to help with that.
🔹Lay on a foam roller lengthwise, or just on the ground, with your knees bent and feet flat .
🔹Exhale fully to pull your ribs down and in (should feel abs). Lower back should be in contact with the roller.
🔹Using a mobility Stick/dowel/pvc Pipe, place your hands just outside shoulder width-can play around with this a little bit-might need to go a little wider or closer depending on your anatomy and what your training goals are. Maintain lower back contact with the roller-this helps to give some feedback as to where the movement is coming from 😎
🔹Fully exhale and reach your arms overhead (towards the ground). You should feel a massive stretch in your lats and/or the front of your chest, maybe some triceps. Everyone will feel it a little bit differently.
🔹I like doing this from a supine position because you can let gravity give you some assistance in getting down to where you are restricted. Once there, try to relax and perform 8-12 full exhales-arms should get a little bit closer to the floor with each exhale.
🔹Can start training in that ROM to begin building some neurological control. Wall slides/back to wall shoulder flexion/med ball slams would be some good progressions from here. Make sure you test-retest to see if the drill helped improve your shoulder Flexion. If it did great, if not, no worries you just got a great drill on how to keep your ribs in place while moving into shoulder Flexion and can try a different technique to improve that shoulder ROM.
I should have really thought of this earlier but it kind of got away from me !!! If your 13 year old plus son or daughter has finished school like mine and you want them to stay active until Christmas then send them down to me at BODYFIT -60 chute street, Mordialloc for bootcamps, only $10 fo a 45 minute workout.
MONDAY 6AM 9:15AM or 6PM
WEDNESDAY 6AM 9:15AM or 6PM