Which do you prefer - Lunges or Squats? 🤷♀️
Both work your glutes, quads and hamstrings.
Lunges are a bit more back friendly but require a bit more balance. ✅
Squats really give you bang for your buck if you want to work you quads, but don’t quite hit your gluteus medius (the smaller of your butt muscles). ✅
We all have our preferences - what is yours?
Eliminate Liquid Sugar and eliminate the weight.
Studies have shown that by decreasing your juice and soda you can significantly drop weight.
P.s. eliminate the diet drinks also they can be worse. LET'S WIN!!
Nutrition and fitness goals.
They sound pretty different don’t they? Well, they really aren’t. Here’s why.
Nutrition is one of the most important parts to your fitness goals. Remember the abs are made in the kitchen saying? It’s true. If your nutrition is off you are hindering your work in the gym and you most certainly can’t out work a bad diet. .
But, this doesn’t mean you have to eat chicken, broccoli and rice every day. There are many meals and many changes you can make to your diet to get you on the right path.
Do you need help getting on track? Do you need help with just figuring out where to start and what to eat? Shoot me an email, I want to help you reach your goals!
This picture makes me feel really emotional...I was so sad. You can see it on my face. I woke up every single day and the first thought that would pop into my brain was how much I hated myself for getting so heavy. I never thought that would happen to me. I was athletic in high school and had a nice figure..never in a million years thought that I’d be tipping the scales at 300lbs. Keto has literally saved my life. I am happy now. I’m confident. I’m PROUD of myself. Tomorrow makes 9 months since I decided to change my life. Only 9 months...if you’re feeling like that girl on the left and you don’t think you can do it..I PROMISE you can. Educate yourself and dedicate yourself. Waking up and feeling good about yourself makes all the difference. 💕 I ain’t done yet! .
Amazing post by: @shrinking_tori 😊
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SLEEP THE FAT OFF | #MindBodyMonday ⠀
It’s a proven fact that lack of sleep can lead to weight gain and/or prevention of fat loss. Try these tips to improve your sleep routine:⠀
Set an alarm to go to bed (so you go at a decent time!)⠀
Try yoga or foam rolling to promote relaxation at bedtime⠀
Take 3-5 deep, belly breaths right after you get into bed⠀
Perform a full body scan starting at your feet and ending at your face. Wiggle & relax each body part to release tension and promote relaxation.⠀
Got a sleep tip not listed here that works for you? Comment below!
Do you love yourself ?
If your answer is no ,read on ...☠
I have struggled my whole my life with doubts and not loving myself,that includes my body my mental health and everything in between.. yes im just like everyone else who has doubts and hates yourself from time to time ,but no its just not about the gym and the "perfect " body ... no this post is not about this.
I had my lovely son very young when i was 20 and now he is 3.5 years... im a very young mum , who has lots and lots of issues everyday , handling my son building my pt carreer and just life in general. Yes im very young ,but you know what i grew up really fast,well because i had too and thats life.
And now i thank my son that he came to my life and tought me that im the most breautiful mum in the world. He tought me how to love myself the way i am,and you know why??? Because i know he will love me they way i am no matter what... And thats all that should natter.
I have strugled all my life with body ,face and all inbetween body image apperance ,i was always telling myself that im good enuoght. But that never has stayed in my head for a long time and then i would go back to hating myself,my body my face,you name it everything, and saying im not good enuoght .... But now i know now that i am good enuoght not for anyone but for myself. .. it took me 10 yeard to love myself ,and now I LOVE MYSELF TRULY...and yes i have scars and stretch marks and Im proud because i would not have them if not for my SON❤ I could talk for hours about my life ,but all i wanted to say, you have to work on yourself really hard to love yourself any shape and size you are. Size does not define you ,you define yourself and you only. Nobody is perfect .
LOVE YOURSELF AND MIRCARLES WILL HAPPEN!BELIEVE IN YOURSELF YOU CAN DO ANYTHING!!
Weather - cold and rainy. Motivation - little to none. In comes unstuffed cabbage rolls for dinner. Little effort, maximum flavor. I took a bowl to my lovely neighbor and am already looking forward to leftovers for lunch.
We did a shoulders & arms workout today. We have one more workout & this 8 week program is over! It's really prob the 10th or 11th week fr fr. We missed a few days for several reasons...just life stuff...don't care to make excuses. The main thing is to finish what you start 🧘🏿♂️🧘🏾♀️
About time I did this on this account as been debating it for a while.
First photo was July 2017 before I went on holiday to Zante, the second is me on NYE Eve 2017, at about 13st9 (88KG)
The third and fourth photo was in July before I went away to Napa, 11st7 (74KG)
After 7 months of eating the correct foods and training 4/5 days a week I managed to lose about 14KG, roughly 2 stone.
First I got into fitness to try lose weight but eventually its became my hobby and I enjoy waking up and going to train. Now time to bulk and put on as much muscle as I can till January, I’m going to be using this account to document my “Fitness Journey” and jump on the bandwagon of fitness instagramers, hopefully I can keep this going and become a better person from it. safe x PS. I ain’t a PT so don’t question me on my knowledge this is just my general experience on losing weight.
1 MORE WEEK! I can’t wait 🙌🏻 Getting everything ready to start LIIFT4
Only a few spots left in my challenge group - you in?? ✅4 Days a Week
✅ Under 40 Minutes
✅ Nutrition Guidance ✅ Weights, HIIT, Core
Message me or drop your favorite emoji in the comments and I’ll send you all the details 🙌🏻 💪🏼 LET’S DO THIS TOGETHER 💪🏼
One of the most powerful obstacles you will have to conquer is your brain telling you that you can’t do it. My brain tells me NO just about every single morning. 5am isn’t fun sometimes. Getting my body to move isn’t fun sometimes. The soreness isn’t fun sometimes. But it is always always always worth it! ❤️.
Pushing play this morning was especially hard. But I know that getting through the day was only going to be harder if I didn’t . I didn’t love it. I suffered through every single move. But I know at the end of the day, I’ll regret it more if I didn’t take care of me first. Now, we Monday 💕✌🏻
Happy Monday! Here’s another side by side update. I did this because I’ve been feeling down now that my scale has been at a stall for a few weeks. All of these crazy thoughts have been going through my head, like why did I go through all of this work and suffering to just stop here? How am I not losing weight anymore when I exercise regularly and can barely eat anything! BUT this progress photo reminds me that I’ve come a long way, my new body will not happen over night, and stalls are normal! My body has had so much trauma in the last few months and I need to give myself more credit. The picture on the right was taken when I was at my highest weight, 262 pounds! This was one of the only Women’s shirts that I had that I was comfortable in and I wouldn’t even look at a camera. (My sister snuck that picture in.) 😒 Now, it’s a work out shirt fitting completely loose as you can see in the picture on the left. Also notice, my neck is starting to come back (along with some confidence.) 😂😩 The confidence that I am gaining back in myself as I lose weight is amazing, NOBODY can take that from me. I am so grateful for my tool, it’s helping me to stay on track and focused on my weight loss journey. .
⬇️ 62 pounds since January 2018 .
Happy Monday!🦋 I am heading into week two/8 and I love ending each day with some core work! It helps with every part of my life just being able to move through my days with more ease, advance in my yoga practice and keeping my spine safe. Side note- I celebrated a little non-scale victory this morning, burn out round of pushups from my TOES! I shared this with my September group and I can’t wait to hear what their non-scale victories are. Check out my story for a piece of the action!👯♀️ #girlpwr#mondayvibe#girlswholiftweights
Transformation Monday 😋
These two photos are about 5 years apart. In the first picture, I was so unhappy with myself, HATED the way I looked, didn't love my body at all and compared myself to everyone! Second picture, my now, I'm still not perfect and never will be BUT I am so happy, the most confident I've ever felt and I love my body for all that it is and only compare myself to me! ................................................................
The difference between each photo is that in the first one I ate whatever I wanted, didn't work out at all and constantly complained about the way I looked but yet found excuses for not doing anything about it. Second photo, I live a balanced lifestyle where I eat healthy a lot of the time but still indulge in the things I love. I train between 3-5 times a week every week and instead of finding excuses to not workout I remind myself of all the reasons why I should and most of all I LOVE it!!! ..............................................................
In order to make a difference in your life, you HAVE to be willing to CHANGE certain habit's and do things differently. Without doing this, things will always stay the same and you will just keep feeling disappointed. If your one of those people, come out of your comfort zone and do something different, start with something small like instead of standing on the escalator walk up it instead, all these little changes make a difference if your consistent enough.
Slowly getting back to my workout routines. Still have 20lbs to lose and lots of toning to do. And then just maintaining healthy. My blood pressure is messed up. Gets low and makes me dizzy and headaches and such. Doctor said bloodwork is fine. But I still have those low days and feel blah when I do. I stopped working out because I was afraid of passing out when it's just me and my littles at home. But I'm going to slowly get back at it and did little workouts at a time. Not going to let anything get in my way of my goals. :) Here's to kicking the week off with a kick in Mondays butt.
Good morning 🙋🏽+ it's a chilly and rainy Monday + I don't even want to get out of the bed but it's time to make the donuts + it's also officially autumn 🍂 and it's time to add additional layers to your activewear collection + checkout our long sleeve tees and hoodies today
Monday again! Despite my best efforts Monday came again. But, I am up and at em because I am consistently and persistenly pursuing my health and fitness goals. This week I am in the final week of prepping for the launch of a new program that is four days a week, 30-40 minutes and completely transforming. I am excited to start and would love to have you with me!!