Wanna hear how my day went today? Well it went like this... Up at 6:30am. Drink my protein smoothie I made the night before, fill my bag up with my food, gym gear including trainers, work clothes, bike lock and puncture kit etc that I carry. Pack a couple of protein shakes (powder) etc for pre and post exercise refueling.
Change into cycling clothing, slightly unprepared and cycle (freeze my balls off) the 10 miles to my office through Richmond Park, with all that stuff on my back.
Spend 8 hours in the office and find the time to consume my 2,500 calories spread across the right macros through the day.
Leave work 5:30pm. Change into cycling clothing. Cycle 7.5 miles to my gym. Change into gym clothes. Perform a 1hr push session to include chest (as it it is #internationalchestday you know...) Finish workout. Drink shake with banana. Change back into my cycle clothes. Cycle home 2.5.miles. Eat more food and hit all my macros.
Sort all my shit out for the next day including preparing shake and ironing shirt and packing food.
9pm chill with a cup of decaff tea.
You see, it's hard to to dedicated to working out and eating correctly but if you plan you can do it. It's just a pain in the ass. But, I'm all about the health life and if you want something hard enough you'll find the time to do it. 👍👊💥💪😉
Week 4 Day 1 Chest/Triceps-circuit in the books ✅! My arms are so freakin tired, but these gains I’m getting are awesome and I am earning them! I have been working my a$$ off for the last 4 weeks and it’s showing! Shout out to my coach @tarra.yvette and my challenge group ladies for keeping me motivated and pushing me!!!! We are a family and we hold each other accountable each and everyday!!!! I’m down 4 inches in my waist and getting these muscle gains 💪🏽💪🏽!!!! What’s holding you back?? Stop 🛑 saying tomorrow, next week or next month and start now taking control of your health!!!! #fitmom#noexcuses#healthiswealth#startnow
Some days you want to workout, but most days you don’t. That’s when you put your striped big girl pants on, crank up the music, and drink all the unicorn juice/mom crack 🦄💥 and GET IT DONE!
There ya have it... you know my secrets to motivation! About to kill this workout before I go back to work to teach night class. #noexcuses#justresults
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🎤Happy Monday tune in to The Y.O.D Podcast 🎧
🎤The Y.O.D Podcast🎧
And special guest @c.t.ali.fletcher -
Music: @capslaps 🎶🎤🎶
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Set your timers for 50 seconds of work, followed by 10 seconds of rest, 36 rounds! You have 9 moves, you will do 4x thru (36 rounds). You will need a box or step/bench and light/medium resisted band.
Band bicep curls
Band shoulder press
Box side to side squats
Band ‘X’ pulls
Box step ups with overhead band resistance
Vid will demonstrate all moves! Move thru each round as quickly as possible getting as many reps as you can in! Rest as needed.
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