Bands are a great way to add resistance to your workouts, at home or while traveling. I'm currently focusing my training on glutes (also creating a glutes/booty training program- stay tuned!)
I LOVE my @bodylastics bands because you can clip them to handles or ankle straps. I use them at home & always travel with them. Here I have one band attached to my ankle strap. I wrapped the band around my hand several times for a better grip and increases resistance. You could also create a loop around a straight band. ▪️▪️▪️
For these exercises keep your wrists/elbows/shoulders and knees/hips in line. Kepp your back flat. Tighten your core muscles and do not use your back to initiate the movements. ▪️
Exercise 1️⃣ - Glute kickbacks: concentrate on lifting from your glutes and kicking up and slightly back at the top of the motion
Exercise 2️⃣ - Hamstring extensions: Keep your leg as straight as possible, in line with your back.
What are your go to favorite moves for targeting your legs. Our legs are our power house muscles and can help ramp up our metabolism like crazy!
These are some of my faves! ▶️ pistol squats ▶️ squats ▶️ curtsy lunges ▶️ lunges
A little prayer to the workout gods the camera timer goes off before Maebh walks in front cause this move is TOUGH!! 😂😬🙈 swipe all the way to check out a video of the whole move (and a couple outtakes 😝)... I used 8lbs this time and I have NO idea how I used to do these with a 15 😲 guess I have some progress to make on the last 3 weeks of this workout!
Swipe for a shy girl posing, swipe again for eye candy 😻 #mancrush
NOW, let’s talk about genetics. It’s gonna be a long one, friends.
Genetics basically determine our natural body composition. For most of us, it’s really hard to come to terms with/accept our genetics.
I am most vulnerable when it comes to talking about or working on my arms. In my family, the women typically have wider arms and are quick to store fat in them when weight gain occurs.
I hated my arms so much growing up. Anyone who knows me from middle school knows that I never went to school without a jacket or a long sleeve shirt on. I did not want anyone seeing my arms.
When I started to lift, I thought I had found the solution. “I’ll just lift and all the fat will turn into muscle and I’ll have small, toned arms”. WRONG! ☺️ Haha.
Though our genetics don’t necessarily determine what goals we can achieve, our genetics DO determine how hard we must work in order to reach them.
I came to realize that in order to reach “small” arms I would have to continuously be in a caloric deficit for practically ever lol and that was just not a price I was willing to pay.
So slowly but surely, through the journey I’ve embarked and the community I’ve learned to let in and love me, for me, I have not just accepted my arms, but I love them. I have big arms. Some of my fat gets stored there. So what?! With time, as I continue to work my muscles, I will not only have “big” arms, but I will have big, STRONG 💪🏼 arms. (And more space for my tatts haha)
So ladies & gents... love your genetics. Accept them. Work with them! You may have what someone else is working so hard to achieve! Be happy and grateful for the body you have.
And be ESPECIALLY grateful for the fact that you have the option to move your body! ✨
Self-love is the most important kind of love.
I’m learning a lot more about myself and my body composition through keeping active. I would love for you to join me. #ShiftShopB4UGiftShop starts Nov. 26
Join the tribe or forever hold your peace ✌🏼✨.
When was the last time you intentionally chose to move your wee widdle toe outside of your comfort zone to try something new? Hmmm? Be honest. 🤔 😘
We are wired to want safety and certainty. But, if you're feeling stuck in a negative pattern (we've all been there), it's time to put the smack-down on those bad habits. 💪🏼 It's time to move your body and engage your mind in a new and different way.
LUCKY YOU! We are launching a beta test of our new Fed Up & Fired Up Program December 1st. Want in? It's a 21 day mind/body re-boot. We ONLY need about 20 women. (LINK IN BIO - subscribe to our newsletter for details) 👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼
Read on if you're interested:
If you're feeling stressed, tired, bloated and have a bad case of body blahs... we want YOU to join us. It will require a small commitment fee -nothing crazy (prob around 20 bucks).
AND.... if you fully participate and provide before/ after photos (can be neck down and totally anonymous) and a testimonial, you will be gifted FREE lifetime access to our Burn and Firm Pilates 60 day program membership site. :)
We realize this is a holiday season "challenge," so it might not be the right time for many of you. But, if you show up & follow instructions this just might be the holiday helper you need and you'll walk into 2019 with HUGE momentum.
Program materials sneak peak: -short & sweet live group coaching calls -never released workouts (hello, slider shred)
-simple meal plans, recipes + grocery lists
-new 'unbreakable goals' workshop -supernatural self-care recipes + resources 🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟
Our goal is to help you reset & rewire your mindset, motivation, and metabolism. And to help you totally re-commit to healthy living. If you're fed up and fired up and ready for change..... we're ready to help you. xoxo - erin and michelle 🙏🏼💪🏼😘 Again, if you want details, please register to our newsletter and you'll be hearing from us soon. LINK in bio #homeworkout#pilates#goals#ondemandfitness#healthymealplans#fitnessroutine#healthyeating#pilatesshred#burnandfirmpilates#abs
Happy snow day everyone ❄️ beat the cold and managed to get a panthers session in before everything closes down. #moveoftheday is hammer curls in a squat hold. This move works the full body! Focus on concentration & keeping the body still.. only moving at the elbows
If there’s one thing I’ve learned from doing these fitness programs it’s that you don’t need fancy equipment to get results. In fact I think lifting my body is heavier than my weights 😂 we are doing an old favorite of mine. High intensity interval training for only 30 mins! It comebines cardio spikes with strength exercises using your own body weight. .
Don’t let the time fool you though, we get a killer workout in that time and work all parts of the body! You’ve probably seen the workouts I was doing with weights, sliders and bands. Well these workouts make me just as sore! 🔥 .
I’m super excited in less than a month presale is happening for a new program by this same trainer! If you listen to his words even in this short clip he is so motivating you can’t help but push your hardest every workout. Even cooler, the workouts will be 20 mins 😱 stay tuned for details! You know I’m going to be all over this program! 👊 drop me an emoji if you want to stay updated with the details so I don’t miss you! .
This morning’s workout almost didn’t happen, and I woke up frustrated bc of losing about two hours of sleep between the dog and a busy mind.
But after drinking my go juice and looking at the clock ⏰, I told myself it’s only 31 minutes. Get it done. So I did.
Truth is, it’s a hard balance between listening to your head and body. I was exhausted, but overall felt pretty good. I had it in my head that I was doing this. Maybe I didn’t get it done WHEN I wanted to, but I got it done, and that’s what matters.
Trying to make the changes I need to for the future I want is what has my mind very busy. Some new things on the horizon maybe, so we will see what the future holds!
Here are some clips of moves from today.
Decrassage - thé vert - jeun intermittent .................................🍐...................................
J'sais pas, j'ai commencé à lire la biographie de Gandhi, je suis inspirée du jeûn : tu parles Charles, après mon running j'ai eu la daaaallle
Même avec tout le sport que je fais, j'ai toujours mon reste de gras des hanches (bon appétit biensur) bien que je sois fine. Alors oui, il faut travailler les obliques, faire des squats, faire le cardio et nanani et nanana....mais le plus important c'est que j'apprends à m'en taper de l'injonction "il faut". ..............................😒.......................................
Bien qu'évidemment je me verrais bien à los angeles avec un coach sportif aux yeux verts qui me hurle dessus pendant que je fais du Hit dans ma somptueuse maison toscane avec un x6 blanc garé devant (rien à voir schisophrènie latente de l'authenticité ou encore le reste du conditionnement de la consommation de masse de la generation 90's) - Ça fait un peu Jean-Claude Van damme cette parenthèse quand-même ...............................🌴......................................
J'assume mon gras telle une licorne a des ailes, et il s'en ira peut etre ou pas, je ne vais pas mourir pour ça, viva la vida
Needed a good kick in the 🍑 so I switched things up today & did a 30 minute cardio that I haven’t t done in awhile. 😛😛Gotta love that #virtualgym access 🙌🏼💪🏼
😓 Feels so good to get the blood flowing & sweat 💦it’s a good thing to switch things up! After time your body gets used to the same routine & movements & needs a different motion for it to develop & for you to see more progress.
If you’ve been consistent with a routine & are at a plateau or aren’t seeing the results you are looking for, change it up!
Stick with it, be patient, you’ll get there 💚
One disc = a gooood Thursday workout!
#moveoftheday 😆 #curtsylunges
10 each leg 3x 💥
To make this a full session throw in:
15 glute bridges (BONUS If you add disc extensions to these😁)
15 rear lunges (with disc)
Time to CRUSH IT #fitfam 😘💪 have a great workout!
It’s #toneybandsthursday ⭐️⭐️⭐️ Let’s get stronger together💪👯♀️💪
Join me, @tonka_cascais, @toneybands and our fabulous group of inspiring instructors 👯♀♥️ from all over the world as we share our work with ToneYBands 💪💪💪
Loved doing my #fullbodyworkout#moveoftheday with the awesome, versatile @toneybands . They tone your arms, leave your hands free, you can adjust the weights and find more intensity in any routine you do. You can even wear them around your ankles (I'll show you soon!). -----------------------------------------
🌟 Use code toneybandsthursday/Nancy for 10% off! 🌟
Follow @tonka_cascais, the amazing Pilates instructors (tagged in comments) and @toneybands!!! Hashtag #toneybandsthursday both in your posts and stories so we can share the knowledge and continue to grow this amazing community together ⭐👯♀⭐ For some great exercise ideas from our incredible team check #toneybandsthursday ⭐♥️💪
Wearing @kdwapparel shorts and top. Love them!
💙 Use code NancyCasti15 for 15% off 💙
Sped up for time. -----------------------------------------
Espero les guste mi serie de hoy con las Toney Bands.
Me encantan porque son versátiles, tonifican tus brazos, dejan tus manos libres, podes ajustar el peso e intensifican cualquier rutina que hagas!
Si te gustan podes usar mi código de descuento del 10% toneybandsthursday/Nancy
Day 24/80: Booty Day #moveoftheday is Fire Hydrant. Amazing right. This is actually the name of this move.
Step 1: pretend you’re a dog
Step 2: pretend you have to pee
Step 3: lift your leg to make it happen
Oh, and throw on a green and a yellow band while trying to do 👆
Yeah, that feeling, on the side of your glute? And on the back of the leg that’s stabilizing you? Yeah, that one. Enjoy 🔥.
Any would anyone have guessed that the artist singing this song is “Funky Green Dogs?” - yeah, me either.
🙌🏼📌🙌🏼Holy molly !!! This new program coming out that I have for you is sure delivering !!!! Check it out: 📌 six weeks 📌 20 minutes a day 📌 with SHAUN frickin T!!!
📌 Step included 📌 you can gift it to yourself for Christmas ! 💌msg me to add you to the SHAUN FEVER list 🙌🏼
🚣 SHOP your 1. Yoga Mat for Exercise, Yoga, and Pilates by clicking the link in my bio @inuzon_pilates
🛡 SSL Secure Shopping 🛡
🚚 Worldwide shipping 📦
🎁 Perfect #gift for your family members and friends
⭐Click on the link in my bio @inuzon_pilates to see the price and the details
Tag a Friend, Who will love this . 🎅
The human body will get tired, but your spirit has unlimited power! Tap into your spirit!
@thechrisdowning says this just at the right time. Right when my body seems to be ready to just want to lay down and say NO MORE!
This work out uses 3 formations of the makers and by the time I get to the 2nd one, all my muscles are on fire. By the 3rd one body is like WHY!
But when it’s all over and I feel amazing! My mind and spirit tells my body, THIS IS WHY! Having this feeling is WHY we do this!!