🙆🏼♀️ SO I had a nice early morning well spent with clients PLUS I got to watch @kirstenleigh_ walk on the treadmill for a solid 3 minutes (day made at 8am thanks Kirst 🍑 #bootyfordays 😇 HOWEVER after an awkward attempt of getting out of bed later on - potentially post nap - I have now messed my low back! ✨ I know this is a sign to take a break.. even though the gyms calling my name - it’s a rest day for me this #flexfriday 🤘🏼 Hope everyone else is killin their workouts & happy fridayyy! #novel#oops#sorrynotsorry#rest
I’ve reached the half-way point of the #Fitin5 challenge!! (Well, as of Wednesday— this is a late post 😆) These are my results with 18 days of a clean, strict diet & working hard in the gym 6 days a week! Swipe 👉🏼
It’s been challenging, but I’m proud of myself for continuing to stick with it. And now the countdown officially begins! Basically just 2 weeks left at this point until I reach the end of this challenge! Can’t wait to see what more hard work will bring me!💪🏼
Today’s thoughts: 🤸🏻♀️🌱
The saying “If someone belittle/criticize you, it has nothing about you, and everything about them.” or “It only reflects their insecurities/personal issue”. I knew it, but I never truly understood/experienced it until today.
It’s because we want to avoid shame. As human, we judge people in area we are vulnerable to shame, espescially pick on people who are doing worse than we are. If we feel good about my body, we have no interest in judging others people body, we don’t go around and make fun of others peoples appearence. This is how judgement work.
Finding someone to put on, judge, or criticize becomes a way to get out of the shame web, or call attention away from our ourselves. It’s hurtful, ineffective, and contagious.
I remember in high school when everyone would judge everyone, and i’d do the same thing because I didn’t know better.
This fitness/health journey has really helped me outgrow and be more positive in every aspect. When you hate yourself, you’ll make sure everyone knows and everyone hate just as much as you, but when you love yourself, you wanna love and want everyone to be loved.
Hey guys new release full of cool tips released by Paul Browne of @adrenaline_fitness_dublin .
Really awesome read
You can get it at adrenalinefitnessdublin.com/store and get 20% off using promo code Gracie
Shoulders are one of my main focus points when it comes to transforming my body - usually I only use free weights however want to push my muscles harder so mixing in machine and cable work to my routine will hopefully go down a treat 💪🏼 this includes targeting ALL parts of the muscle! Also, you’ll see me in nearly the same gym gear on all my posts because a lot of my clothes no longer fit 😅 need to find new workout gear ASAP!
@lady__hammer - One of my new favorite delt variations you guys have to try! Underhand grip incline bench front raise, flip grip at midpoint to overhand grip, fly out laterally and back down to start. This entire motion is 1 rep. Aim for 6 reps total. This exercise can be done with dumbbells as well for more of a challenging. For me, at midpoint to lateral fly is challenging so I am using 5lb plates here. Who’s trying this one? Tag someone who could use another shoulder workout in their shoulder days!
Stadiums and Sprints!
If you don't have any knee problems or injuries, It is one of the best things to do for cardio to shed that stubborn bodyfat, and also breakthrough cardio plateaus.
Especially for Females who tend to struggle more with lower extremity Fat than Men do, due to higher Estrogen levels than men have.
Doing Sprints on a Treadmill will not get you the same Result as doing them on a Track. The belt is pulling you on the treadmill, making you run, so you are not Firing the Stabilizing muscles that you would on a track, and you will not burn as much subcutaneous fat due to this.
When doing Sprints and Stadiums Your Heart-rate should reach over 80% max at the end of each set, try not to Let it drop lower than 55% at Rest before starting your next set. This rest period should take anywhere from 45-90 seconds depending on your conditioning and the length of each set,
For example, doing a set of suicides where you are sprinting 10 yards and back, then 20 yards and back then 30 yards and back will take a longer recovery than doing a all out 40 yard sprint or a set of side shuffles to the 40 and back.
I would recommend incorporating Sprints and Stadiums into your regimen 2-3 days a week.
Also be sure to ease into this, each time you will get better and better.
For beginners I would start around the 20-25 minute make for you first few sessions including sets and rest time, and you can work up to doing 35-40 minutes, no longer.
If you feel you needed a little added boost to your cardio to get that last little bit of stubborn fat off, or just want to break the monotonous of your normal cardio regimen.
I can assure you, you will be very pleased with the Results.
In the pic, is a old client, and friend of mine @paigehathaway Killing the Stadiums!! _______________________________
I'm going to be honest I haven't been in the gym in over a week due to vacation. I decided to not go and enjoy every second of my vacation since it wasn't just an average vacation. I will be back at it this weekend after I catch up on my sleep! 🌸
•Spending each day improving myself and working towards a greater cause•
I haven’t been posting much due to my crazy schedule before school starts but I’ll be posting new content in the upcoming weeks with both workouts and what I eat on a daily basis while I’m at school!🍎📓
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What’s your favourite protein bar? Mines hands down @horleys carb less crunch!! When sticking to a strict diet, something that has texture and crunch really does the trick for me! Chocolate and biscuits are my weakness so these bars are perfect for tricking my brain! How lucky am I that they are in my plan too!