Best way to end the weekend? cheering Steph F. into the #100Club with a few of her closest friends! ❤️ Steph’s an attorney in the city of #Richmond and when she is not at #barre , she is trying out all of the great restaurants that #RVA has to offer! Thanks to two of her friends and #purebarrervanwe clients, Steph tagged along for an open house class, and needless to say, she fell in love instantly! Once she made the decision to come to barre regularly and kick off a healthier lifestyle. Since starting her journey in January, she has lost 35 pounds, gained energy + found she really enjoyed working out! With the help of other clients and teachers, Steph’s found the community that challenges her every class. Congrats Steph!! 💪🏻 Keep up the hard work….onward and upward to 250!
We kicked off our Saturday by welcoming Britt O. to the 250 Club! As a lawyer for the Virginia General Assembly, Britt always finds time to take class even with her busy schedule. This new @purebarre Momma tucked her way through pregnancy, and she even took #PureBarre on demand hours before going into labor!! Thanks to the ever-changing classes, Britt is loving the challenge and notices an increase in core strength. Congrats, Britt! ❤️ Keep up the great work!
Still on a high from yesterday’s #PopUpRVA , I had so much fun flowing with everyone who joined in for community yoga and got a chance to vibe with some amazing people.💕🧘🏾♀️🧘🏽♂️🧘🏾♂️🧘🏽♀️🧘🏿♀️🌎
Special shoutout to all of the dope black women who organized and put this whole thing together. You guys are the real hero’s.
And To the women who embraced my child and kept him busy while I did my thing, call me if you ever want to babysit 😩❤️😆 •
Thanks for recognizing all of my dopeness @mindset_detoxtv_podcast 🙏🏾
For upcoming events and more details check out @inspireyvp ☀️ Song: Liberated @dejloaf
What do we do post-travel? We reset our bodies. 🙌🏼 @adkins.stephen and I have nourished our bodies today with botanicals and adaptogens allowing our bodies to renew and clean our cells, in addition to so many other health benefits! 😍
I believe everyone deserves this kind of health freedom!
Got in some work with deficit Deadlifts today.
De-load week so Danny and I played around with 4 sets of 3 trying to incorporate more leg drive and speed off the floor.
If you find yourself struggling to break weight off the floor, try these on.
Okay, so typically when we think about manipulating variables to mix up our training we think about reps, sets, load, rest times, etc. One of the less used variables we can change is tempo or “time under tension”.
This basically means changing the time it takes to complete repetitions and it can be manipulated between the concentric(muscle shortening)or eccentric(muscle lengthening) phases of a lift.
The slower the repetition, the more you’ll get out of it in terms of muscle strength and size. However, this method causes more muscle damage than normal training so you’ll need to make sure you have adequate rest periods between training sessions with the same muscle group if this is the focus of that training session.
I typically use this during the last exercise of my workout as a burnout to avoid excessive DOMS.
1st 3 reps- quick tempo
2nd 3 reps- slow eccentric, fast concentric
3rd 3 reps- slow tempo
Strength Training for Hamstrings without a machine.
This is a Hamstring Curl without a machine and just using a Dumbbell. So you could do this at home!
Biceps Femoris, Semimembranosus, Semitendinosus.
Have a surface comfortable for you to lay on. I have a mat down ontop of the carpet here in the fitness center.
Place Dumbbell upright and put your feet around it. Now note that KEEPING YOUR HEELS TOGETHER is going to be Key in making sure the weight doesn't slip. As you raise up you only need to go about 90 degree to activate the hamstring. I'm going a little more which is fine but for the sake of safety 90 degrees then slowly lower back down. When lowering down you don't need the weight to touch the ground keeping it slightly above ground will keep tension in the muscles as you go through this exercise. You can also use a bench for this.
For your first time doing this go light until comfortable with everything!
Try this out next time you wanna work hamstrings at home or if all your favorite machines are taken up!
Any questions about this let me know!! Stay strong everyone! 💪👍🤘 #fullmeasurefitness#workout#hamstrings#exercise#strengthtraining#homeworkout#richmondva#fitness#strong#exercisedaily#rvamassage#rvafit
This is the healthiest meal of my day, every single day! It keeps me full, focused, and helps me get all of my nutrients in one delicious smoothie!
Today’s recipe: Vanilla superfoods, spinach, almond milk, cocoa nibs, half banana, ice, and sprinkles on top since it’s FRIYAY 🎉
Life got a little too real this week, and today was my first time back since Monday. 95% was a very welcome and much needed therapeutic session. Thanks to @cookies_and_deadlifts for the spots and confirming “one more?” lol
Not sure what we liked best about this:
The personal record Sara set today (200 lbs x 3). 😲
That look of confidence on her face as she did it.
Those perfectly matched purple socks.
Congrats Sara! This was truly impressive. 🙌
My workout may not have gotten done until the afternoon, but all that matters is that it is done now 💪🏻 I shared in my story some tips I have for getting up early to get your workout in (which is not what I did this morning but it’s what I have done every morning since I started my journey in March 🙌🏻) I hope those help some of you because I totally used to think morning workouts were insane until I made a habit of them and now my day is all turned around if I don’t get my sweat in early 🙌🏻 What are your tips for getting up early? I’d love to hear 💕
Ask and you shall receive. Great news. @brynnroute will be here Monday august 20! 💿6pm Go Flex Yourself. 💿8pm Shapeshifter. .
Come for all your performance, contortion and pole needs. Tell your peeps. Registration is live at schedulebliss.com/Butterandfilth
Be proud of the person you are today.
It doesn’t matter how many times you fall down, fail, overeat, or be disappointed in yourself in general.
The most important attribute to being successful is to stay hungry, and push towards the goals you want to achieve.
Comment below what you’re doing to stay hungry and what goals you are pushing for this morning!
While listening to one of my favorite podcasts... I decided to just go on ahead and start a podcast ✔.
The Higher Self Love Podcast-- episode 1 is in the world 🎉
Dedicated to the fitness loving ladies who are sick & tired of obsessing over the last 5 pounds, stretch marks, flaws and the like-- And oh SO ready to play a higher game...
Authentically on PURPOSE.
Pretty psyched about what's to come ayeeee.