STRENGTH VS. CARDIO — which is better!? .
As a personal trainer, I’d never say that one is better than the other; It’s all dependent on your goals and what what you’re trying to accomplish. With clients, I typically say a healthy combination of both is beneficial but you have to find what works for Y O U .
Cardio is great for :
▪️Heart health ♥️ .
▪️Higher caloric burn” 🔥 .
▪️Endurance 💨 .
▪️mood booster- hello endorphins 👋🏼 .
Weights are good for :
▪️building strength 💪🏻.
▪️increased metabolism 💥 .
▪️muscle definition 🍑 .
▪️burning fat 🔥 .
▪️fighting osteoporosis 👵🏼 .
..... just to name a few.
If you aren’t seeing the results you want- switch it up. Being someone who only used to run and was scared to pick up weights in fear of being “bulky”- it wasn’t until I picked up those dumbbells that my figure started to change. And no- it’s not all about aesthetics- you know I preach that all day long. But weights have helped changed my muscle, my metabolism, and my mind .
For reference, right now the only cardio I’m doing is 10-20 min walk post lifting sessions and one day dedicated simply to running🏃🏻♀️What questions do you have about balancing the two? Which do you prefer!? 👇🏼 (also click on that link in my bio to get ya hands on this awesome outfit that I do both styles of training in 🙃) #runnerredeemed#myfabletics#ad#MoveinFabletics#fitness#cardio#girlswholift
Morning!! Don't be fooled by the sun it was absolutely freezing 😅 but how bloody cute is this set from @fableticseu?! They have amazing deals on at the minute too so I will put their link in my bio so you can have a little shop! This set includes the camo leggings, grey vest top and pink bag which is so handy to take the gym 👏🏼 just search "everie"!⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hope you have the best start to your week, I have my level 2 personal instructor studies this week for 3 days so gym will be a little bit of a struggle but I'm all for the learning I can't wait 🤓 will try and get some workouts filmed to share with you! Also gunna start posting some workouts on my YouTube, thanks for all your support on my last vid it means alot ❤
Cyber week has ARRIVED! We’ll be having different offers everyday and today we have 30% off sitewide for all VIPs! (If you’re not a VIP yet, join with our intro offer of 2 leggings for £24/€24!) Here are our top picks for the week:
Which outfit is your fave? Shop them all via the link in our bio with our exclusive discounts for this week only!
This was a fun day along the coast, wearing the oh so comfy @fabletics! Today I’ve been busy doing laundry and getting ready for my Austin trip! Can you guys believe Thanksgiving is almost here?! 🍂🦃❤️ #sponsored#myfabletics#ad
After only experiencing 70 degree weather for the past year, I’ve forgotten what it’s like to be cold😂❄️ At least it’s warm inside, so I guess that’s where I’ll be for the next week... 🤪 Outfit is @fabletics #MyFabletics
There are so many running apps now (I have 3 on my phone) & it’s difficult to figure out which to keep! 🏃🏼♀️ 🏃🏼♀️ 🏃🏼♀️ Here are the apps I have as well as ones I’m debating on also downloading:
1. Strava - a fun social aspect and promotes healthy competition with friends
2. MapMyRun - great if you’re trying to find new routes!
3. Nike + running - OG running app - super clean and you can customize fun social pics from your run!
4. Charity Miles - donate 25 cents towards the charity of your choice for every mile you run!
Which running app is your favorite?!
Una semana más de @bodiesbyrachel y en domingo a celebrar que se acabo el reto y de paso mi cumpleaños que ni lo celebre el viernes jajaj. Se me antoja un sushi🍣 y pastel de queso 🍰jeje 😍 ya casi, ya casi!!
Y pues ya me apunte para el siguiente reto que empieza el lunes 26 hasta navidad para poder comer sin sentirme mal jeje ⛄️🎅🏻🌟🥘🎄🍰
For the longest time I viewed stretching as a chore and something that wasn’t super important, but lately I’ve been discovering that that couldn’t be further from the truth 🙆🏼♀️ The foundation of all movement is stability & mobility, so if you don’t have that you’ll likely have poor form and be at higher risk for injury.
Now when I workout I spend at least 5 minutes doing a dynamic warmup and then around 10 minutes stretching at the end. I also foam roll and stretch for like 20-30 minutes almost every night 🧘♀️ While I’m still not the most flexible person it has absolutely helped me improve my mobility and it feels amazing too ☺️
One day or DAY ONE... you decide!!! ⠀
Someday is not today!!! ⠀
There will never be a perfect time!⠀
There will be days you don’t feel like it!⠀
There will be days you are tired!⠀
There will be setbacks, failures and distractions!⠀
There will be cocktails, cookies and carbs everywhere you go!! You cannot put yourself in a bubble to change your life! ⠀
The minute we STOP expecting perfection and start embracing reality is when the shift happens.⠀
You can sit here and make all the excuses as to why you can’t change! But in reality- it’s a choice! It’s a mindset, it’s a discipline and it sure does help to surround yourself with amazing and positive people each and every day!!⠀
So here I am- Sunday morning - I
had my first Friendsgiving event yesterday and it was not perfect. I enjoyed a champagne 🥂 and carbs all the carbs. I showed up for my workouts 6 days a week. I here planning my meals did the week and to stay in track with all the potlucks and togethers that we have planned! Also planning my treat meal and extra activities to stay moving! ⠀
If I can do it- so can you!! It’s all a choice and you are 💯 able to decide the outcome. So today- look at this day as an opportunity to make a change. To be optimistic, to start with one area of your life you would like to improve and stop waiting for the perfect time and start changing today!!!!⠀
Are you with me!?⠀
Where are my #noexcusesholiday friends🙋🏼♀️🙋🏼♀️🙋🏼♀️⠀
Who is committed to a healthy holiday!! 🙋🏼♀️🙋🏼♀️⠀
Did you crush your sweat session this weekend!?
MUSCLES INVOLVED: Glutes, Hamstrings, Quads, Abdominals, Lats, Erector Spinae, Traps, Rhomboids, Levators, Biceps. The ultimate full-body strength exercise.
HOW TO DO THEM:
-Keep your knees behind your ankles and feet hip-width apart
-Hinge at your waist and shift your weight back
-Hold the bar as close to your shins as possible
-Keep a straight back by engaging your core
-Drive through your heels so that your knees and hips straighten at the same time
-Keep the bar as close to your body as possible to prevent strain on the low back
-Once up right, lower down slowly and controlled, keeping the bar as close to your legs as possible. -❗️Start with light weight until you perfect form❗️
FUNCTIONAL PURPOSE: deadlifts train your body how to use good form when you lift larger/heavier items! Having good form when you perform repetitive tests (i.e lifting your kids, carrying laundry, putting away dishes, washing your car, etc) can help prevent chronic injuries that are the result of poor form, like many cases of low back pain. -
Strengthen your core! 🔥🔥🔥 5 exercises where all you need is a bench or a chair!
Plank walk ups
single leg dips
Knee to elbow
Do a circuit of all the exercises, 40s on 10s off times 3
Shop @pegggah's outfit via the link in our bio!
P.S. Are you ready for Cyber week tomorrow? Make sure to set your alarms as we've got a massive surprise for you!
Just laughing at my quads having no chill time 🤷🏻♀️ well deserved rest day today after hitting 3PBs yesterday 🙌🏼
Hit a 90kg back squat, 40kg snatch from hip and 55kg jerk! Feeling good that my numbers are starting to go up every few weeks! 😅
Spent the morning making pancakes 😍🥞 I’m thinking of posting them tomorrow with some top tips to making a good stack of pancakes? It’s one of the most requested things I get asked😂 Then a lovely 2 hour beach and woodland walk with @itspippathecockapoo, followed by an afternoon of revision 🤓
Cyber week is upon us (make sure to set your alarms! ⏰) and we have some AMAZING offers in store (with free delivery!) for you every day ext week. In order to gain access to these, you must be a VIP member.
As part of the paid Fabletics VIP membership programme, you will save up to 50% off regular pricing, earn points towards free loyalty items, invitations to VIP-only events and access to early launches of our collections!
For the coming week, VIPs will also have exclusive access to our best offers yet (PLUS an intro offer of 2 leggings for £24/€24), so make sure you head to the link in our bio and sign up tonight! 💓
This is the face and the body and the tired feet which have done 15 miles in 3 consecutive days. 💁🏼 1 hour of walking and studying followed by running & rounding out the distance at 5 miles each day. It'll be nice when treadmill time can go back to 30 minutes or less & just be for exercise. And, so I can add my body weight & lifting mini WODs back into my gym time. #sorefeet#maybetimefornewshoes#myfabletics#onemoreday
It’s a wrap! With the last YOGAMARÉ retreat of 2018 coming to an end, I bend in a bow in gratitude for the amazing people I have met, the many hours spent on the yoga mat, and the support I have received from everyone, from my guests, to my friends and family, to my amazing husband and strongest supporter of all time. NAMASTE 🙏 We will be back in 2019!! Stay tune for more YOGAMARÉ adventures!
We speak about self-care a lot, but what really is it? The Self-Care Forum has explained it as, "Self Care is the actions that individuals take for themselves, on behalf of and with others in order to develop, protect, maintain and improve their health, wellbeing or wellness.". What do you do to promote self-care in your own life?
A quick 15 minute circuit to target upper body, fire up that core and get your heart rate up 🔥
Medicine ball push ups
Plank with core bag drag*
12 reps for each
No rest between each exercise
45 second rest between circuits
Repeat 5 times *If you don't have a core bag or want to challenge yourself with more weight, swap it out for a kettle bell 👌
I just shared this with my friend yesterday and felt compelled to share publicly.
I reflected yesterday on how I used to be soooooo focused on my body yet everything else that was important to be was either taken away from me or things I desired that I couldn’t have.
Today I feel like have everything that I have ever wanted (minus Camden being earth-side) and feel sooooo happy 😃 with everything but my body isn’t where it once was
I asked myself what would you rather have? And the answer is I would rather have everything else my heart ❤️ desires and who cares about my current size it is what it is.
It doesn’t mean I am not going to try my best by following a program, adding superfoods to my nutrition, meal 🥘 prepping etc.
It just means I am going to Embrace what my body is today instead of trying to feel like I need to look a certain way. #embracethejourney#myfabletics#2under2#mombod#whathealsyou#pcos
Happy Sunday, love! 😊 It’s finally the start of the holiday season and I know some of you might be traveling soon to visit family and friends. So to get your skin covered, I shared two of my inflight skincare routines on @Fabletics’ blog to help keep your skin looking non stressed during this joyful time. ✈️🌲 Feel free to stop by and check it out, link to the post is on @Fabletics’ Bio or direct link on my story. #Sponsored#MyFabletics
⚡️ Mercury in retrograde ⚡️ It’s happening again. Mercury is entering retrograde for the third and final time this year. 🌹
Mercury started traveling retrograde through #saggitarius and backing into #scorpio on 11.16 and will be back spinning until 12.6.
#astrologists say that #Mercury rules transfer of #travel , communication and technology. 🌹
Some suggestions on keeping your life balanced through the #retrograde are
• reviewing contracts & legal documents before signing. 🌹
• Pause & think before you speak.
•Leave early for any travel since retrograde can cause traffic and flight delays. 🌹
•Expect to hear from people from your past. 🌹
•Practice #forgiveness and finish processing the unresolved in order to let go. 🌹
•Take a moment to pause and review the past year. 🌹
#mercuryinretrograde is said to be a great opportunity to handle unfinished business instead of starting new projects. 🌹
Happy Retrograding :)
Very pleased that @fableticseu have asked me to be a brand ambassador (cringe). But I do literally live in gym gear very happy about this. Thank you so much for the outfit💓 (disclaimer, never look like this before or after the gym. Do not be fooled) #myfabletics
NEW OUTFIT WHO DIS 💁🏼♀️ I would never have thought to shop at @fableticseu, but they sent me an outfit so I’m going to give my 100% honest opinion for you:
Leggings - they are so thick, squat proof and high waisted which I love. They look V similar to my Lululemons, but a fraction of the price! I did have to keep pulling them up though, so 8.5/10 💁🏼♀️
Top - it’s a mesh material which is perfect for workouts, and keeps you V cool 🥳 it’s a bit long for me, but I’ve tied it up so not really a prob!
The outfit has actually changed my opinion of Fabletics and I would deffo shop here again! Use the link in my bio for money off and let me know what you think! 💖
I’ve been working really hard in the gym lately and all I can say is hard work really do pays off🙌 gaining weight but body fat is dropping. Thanks to the best coach @big_daddy_fitness 😍
Gotta love your body through the whole process tho... lean or not. Literally the key to happiness