✨G I V E A W A Y✨
Yal after the support I received on my post yesterday it truly lit my soul on fire to give back to you guys as much as possible.
So as a thank you I wanted to do a giveaway!!!
One of you pretty little things will receive a goody box of the following:
S E V E N PACKS
of my favorite superfoods shake:
🎃3 vegan pumpkin superfoods shake
🍫1 vegan chocolate 🌱1 vegan vanilla
☕️1 vegan cafe latte 🍓1 vegan strawberry tropical
2 packs of my favorite all natural preworkout
AND 🎯$20 Gift Card to Target🎯
1️⃣ Follow @sarah_b_shrinking (me)
2️⃣ Double Tap this post &
my last two posts.
3️⃣ Comment your favorite 90’s song lyric and tag 2 friends! ☺️
The winner will be announced 10/19!!!
Keep your eyes on my IG stories to find out who wins! 👀
There is the misconception that all strength training is the same, and works equally.
Which is just as wrong as saying that all Wizards have the same level of skill in levitating stuff, and making people obnoxiously strong.
As wrong as saying that a mage and a sorcerer are similar. Which yeah, they both cast spells, but they’re completely different.
So, to make things simple, and help you find a solid strength training program, I’ve compiled a list of the 7 commandments for a wicked awesome workout plan.
𝐓𝐡𝐞 𝟕 𝐂𝐨𝐦𝐦𝐚𝐧𝐝𝐦𝐞𝐧𝐭𝐬 𝐨𝐟 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠
𝟏. 𝐘𝐨𝐮 𝐌𝐔𝐒𝐓 𝐡𝐚𝐯𝐞 𝐚 𝐩𝐥𝐚𝐧. And not wing it when it comes to working out.
𝟐. 𝐒𝐡𝐨𝐰 𝐮𝐩 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭𝐥𝐲. Make sure you don’t miss sessions. Consistent effort is the key to success.
𝟑. 𝐂𝐨𝐦𝐩𝐨𝐮𝐧𝐝 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭𝐬 𝐠𝐨 𝐟𝐢𝐫𝐬𝐭. Big, multi-joint exercises, like the squat, the deadlift, the bench press, dips, pull-ups and chin-ups should be the meat of your plan. Do them first when you have the most energy.
𝟒. 𝐆𝐨𝐨𝐝 𝐟𝐨𝐫𝐦 𝐢𝐬 𝐞𝐬𝐬𝐞𝐧𝐭𝐢𝐚𝐥. Both for building more muscle mass, producing a metric shit ton of strength, and avoiding injury. Have someone help you out.
𝟓. 𝐏𝐫𝐨𝐠𝐫𝐞𝐬𝐬𝐢𝐯𝐞 𝐎𝐯𝐞𝐫𝐥𝐨𝐚𝐝. If you’ve following me for a while, you might have seen how much I stress progressive overload. You have get better, even if it’s 1%. Add weight, more reps or decrease the rest time. Anything gives.
𝟔. 𝐓𝐫𝐚𝐢𝐧 𝐞𝐚𝐜𝐡 𝐦𝐮𝐬𝐜𝐥𝐞 𝟐-𝟑𝐱 𝐩𝐞𝐫 𝐰𝐞𝐞𝐤 𝐰𝐢𝐭𝐡 𝐬𝐮𝐟𝐟𝐢𝐜𝐢𝐞𝐧𝐭 𝐯𝐨𝐥𝐮𝐦𝐞. Which means opting anywhere from 12-20 sets per muscle group, per week, with moderate intensity will be great.
𝟕. 𝐑𝐞𝐬𝐭 𝐚𝐧𝐝 𝐞𝐚𝐭 𝐰𝐞𝐥𝐥. 𝐑𝐞𝐩𝐞𝐚𝐭. You have to be patient, give it time, and be consistent at all times. You can’t fuck this up.
How many days are you training per week, and what is your main focus for now? Comment below!
- Johnny, The Muscle Blacksmith
#johnjvfit#workout 💪 #gymtime 💪 #gymtips#gymhelp#fittips#fittip#workoutbuddies#workouttips#fatlosshelp#fatlosstips#weightlossplan#weightlossstruggle#buildmuscles#fatlosscoach#startingstrength#strongaf#losingfat#howtoloseweight
I thought I could live my life and accomplish all of my goals and dreams by ignoring the mean, hateful narratives in my head.
I thought I could brush them off and pretend the bullshit wasn’t there & be on my merry way.
I thought I was stronger because I could act like I wasn’t hurting.
Then I realized that I could only go as far as my negative self talk would let me.
I learned that it’s okay to not be okay.
I learned that it TAKES strength and courage to acknowledge the bullshit stories that are on repeat.
If you keep hitting a brick wall, stop beating yourself up thinking there’s something wrong with you. Nothing is wrong with you, babe. Listen to what you’re telling yourself. No, really LISTEN.
When you start listening, you’ll realize that everything that you’ve been searching for has been in your soul this whole time.✌🏼You’ll only go so far until you learn to trust yourself.
And I’m telling you in case you weren’t sure about it yourself-you’re a fucking warrior. ✨
Quick vid of my Barbell Sculpt class that I teach every Monday and Wednesday at 6pm at @anytime_fitness_milton_ga. To be honest, it is by far my least favorite class to teach because it's so repetitive. Deadlifts, deadlift rows, squats, reverse flys, chest presses, bicep curls, tricep kickbacks, push ups, yada, yards, yada. 🙄But the thing that has kept me teaching these kinds of strength based, muscular endurance classes for almost 14 years is the results. Back in 2004 when I first started working out as a busy, tired, working mom of 3 young children (who though I was skinny, couldn't walk up a flight of stairs without losing my breath), it was a strength class where for the first time in my life, I looked in the mirror and actually saw my body change. 😅Being skinny was a complex I had growing up. So when I figured out that consistent, weight training was the way to get a toned and athletic build, I was hooked. 💪🏾Some days I love doing 794 squats (well at least that's what it feels like lol) and other days I don't what to do any. But here's the thing, I never regret a workout. These strength classes are for my vanity, so I look and feel confident wearing my new Elation Shimmer Tights from @athleta. The proof is in the 🍑 #girlswholift#humpday#squats#squat#lift#gainz#results#trainhard#beconsistent#barbellbody#barbellsculpt#powerofshe#athletaambassador#strongaf#miltonaf#groupfitnesslife
✨ I love it when people doubt me, it makes me train 100% harder ✨ thanks to @danalinnbailey for her awesome delt/back #dlbdaily workout. I fucking crushed those weights and even had some meatheads staring the shit outta me wondering how I’m so fucking amped! BECAUSE I AM HUNGRY 🔥🔥 that’s why!! Imma go get mines! 🥇🥇🏆
New rep max of 112.5 today. To be honest, I didn’t know how training was gonna go today, as I was still very tired from 2 days of training. But I’m pleased! Not every week will be as good, but I’m happy that both mind and body complied with me today! Next aim: 120*5
🏍I’M READY TO RIDE Y’ALL!!!🏍 These new Harley leggings are my ABSOLUTE favorite thing ever!!!! I just went for a quick run on the treadmill wearing them, washed my face, threw on a hat, and did a 5 minute mom-friendly makeup job. Now I’m ready to wrangle my babies, head to school pickup, and a Target run! I would basically wear these 24/7 if I could. A comfortable, edgy style is my JAM!!!!!! Just ask Melissa ... I’m always telling her we need more pieces with ((tasteful)) holes 🤣. Want these?! ... too bad, I own them ALL!!!! Just kidding. They’re going up TONIGHT at 7pm CST!!!!!!!!!! .
@athletiqueco #edgyfashion#edgystyle#newrelease#harleyleggings#coolmom#fitmom#onzie#onzieleggings#comfort#spandex#strongaf#camo#athleisure#athletic @onzie
Life is all about choices. 🤔 I wanna present you with two...
1️⃣ Let your dreams live in your mind and never actually live it out. 😴 Let your fear hold you back? 😨 .
2️⃣ Take the leap, 🤸🏻♀️ move forward with the next step, 🌈 know that you're being supported and that your universe loves big dreams 💭 and above all, it loves DOERS! .
I know that it feels scary, and you may not feel ready. ❌ It's very possible that you many NEVER feel ready (seriously though, what does that even look like?! 🤷🏻♀️ ) but we can definitely be brave and do it anyway. 🤩 The universe responds to bravery, my friend. .
When you take action, 💪🏼 get centered with your goals, 📝 the universe meets you halfway when you stay consistent. 💜✨🎉 what I’m getting at here is... we should all be living out our dreams and reaching for our goals - so what do you say? You ready to be brave with me?! .
trying to take a picture of your own back... after a back workout... is tough! •
Today’s workout had me feeling strong, yet humble. I can acknowledge my strengths while I continue to work on my weaknesses, like activating my left lat, my lower back/core strength, and the L/R muscle imbalance in my biceps. I am also taking the time to acknowledge that I can do all of these things without pain in my shoulder/trap, which was not the case a couple months ago. •
Every day is a chance to do better. But don’t forget to recognize yourself for how far you’ve come 💪🏼
These two, Mother and Daughter @kellyleeziegler @erinhance , deserve a huge appreciation shout out! We appreciate the hard work you’ve both put in! If you’re lacking motivation to work out ask a friend or relative to accompany you. There are many benefits from partner workouts; you push each other and a partner can help rebuild your motivation! It makes training more fun. You can also brainstorm workouts together. 2 minds are better than 1. And studies show the exercise habits of friends and family members affect personal motivation. The evidence showed that the motivation of the people closest to us has a positive influence on us and encourages us to be more active! #strongaf#fitfam#momswholift#familygoals#workoutwednesday#justdoit#fitnessmotivation
I have some people ask me "WHY?" Why I started lifting heavy, why I spend the amount of time and energy that I do on it. Let me break it down for you.
1. I've always been an athlete, but as an adult, there isn't fastpitch near me, and i'm not sure I would want to play basketball on a team again. Lifting has let me be an athlete again, even if it is just against myself... for now.
2. I've NEVER been petite. I was a catcher, I was a center. Basically I was always put where you wanted to block things. It took me a good 30+ years to be at peace with this. And lifting has made me feel STRONG. So if my arms are going to be big (in my eyes), then they might as well be STRONG AF.
3. And this is the biggest one, kids. It brings me joy and peace in a sometimes chaotic world. When you pack up and move every 3 years (or 18 months in our current position), you need something CONSTANT. I had photography. Wherever I go, I can do that for me. But then we moved to a place where I cannot safely roam the streets with my camera, and I was depressed and anxious and had nothing that was just for me. Enter my angel and STRONG friend and coach, @tracyhcook , who got me started. I'm not depressed anymore because I have nothing for me here. And on days (like today), when I wake up feeling super anxiety, I take it out on the bar instead of my family!
So there's my why, in a nutshell. If you made it this far, high five!!! And if you haven't tried it, go pick up some heavy shit, it's the best.
3x5 @ 190
This is a real honest post. I wasn't going to post this photo as often times all we see is pictures of perfection. This photo shows the real me, the true me....inperfections and all.
So i am opening this up and saying that i struggle with the cold sore virus which will show up as blisters on my mouth from time to time. Those of you that have cold sores understand that it will just appear at of no where and it awful and embarrassing to look at. It often comes when we are have a low immune system, when our bodies are fighting against a cold or flu or when the weather turns colder. I wish i could get rid of it but i am stuck with it for life.
But i have found in the past year when i drink my superfood shake everyday i never got a cold sore. It is only when i didnt have it that i would get one coldsore breakout..
..so honestly i ran out of this amazing probiotic shake last week and i am waiting for my shipment and look at what happened...a cold sore came because i wasnt fueling my body with the proper vitamins and minerals that i cant get in food alone
So it does matter what we put in our bodies and it does matter how we fuel them. I will not ever again allow my body to be low super foods. This allowed me a yeat free of cold sores and less colds as well.
Cheers to being honest and cheers to superfoods.
I didn’t intend to get fat.
It happened while I wasn’t paying attention to how poorly I was fueling my body. It happened when I was incredibly MINDLESS with every bag of chips 🍿, every bag of candy 🍬🍬, every chocolate bar 🍫. It happened every time I was too lazy to cook a proper meal and ate fast food instead. 🍔🍟🍕
It’s not everyone’s story, but it is MINE. .
MY size. MY weight. MY responsibility.
I didn’t intend to get fat. I let it happen.
I intend to get fit.🏃♀️🏋️♀️
It will happen because I am paying attention to how I am fueling my body. It will happen because I pass on those chips 🚫🍿, that candy 🚫🍬🍬, that chocolate🚫🍫, and have 🍅🥒🥦 and 💦💦 instead. It will happen because I will PLAN out my meals and make sure I have what I need to make a meal instead of dashing out for fast food.
It’s not everyone’s story, but it is mine. .
My size. My weight. My responsibility.
Cheers, Marguerite XO
WORKOUT WEDNESDAY 👇🏼👇🏼 Morning fitness friends! Want to get some work in at home but not sure what to do? Try this full body workout from one of our instructors, and feel 👏🏼 the 👏🏼 burn. 🔥
Complete: 45 seconds each move with 30 seconds to recover between moves. Push through for 6 rounds and give yourself 1 minute recovery between each round.
Note: if you don’t have a pull up bar, grab a set of dumbbells and do bent over rows, or bicep curls. Both muscles used when doing chin ups and/or pull ups.
Fight through as you get tired, and remember, this journey is YOU against YOU. 👊🏼 Comment below once you’ve tried it, and tell us how you liked it!
Wowzaaaa, glad that one is over☠️🔥final two weeks of my 8 week program and the shred phase=switching things up and dying......thanks @joelfreemanfitness for that killer chest&&back workout🙈
My 39 minute workout took me double the amount of time today from phone call interruptions to poopy diapers and little man needing a nap, but that’s #momlife and I wouldn’t have it any other way💙just makes me super thankful I can workout from home and not have the added stress of going to a gym, cause I honestly have no idea how that would even be possible🤷🏼♀️but getting results in my basement is the BOMB💣
I don’t think this can be said enough: women in Glasgow have been robbed of money by a pay grading system which undervalues their work. I’ve written more about this on my FB page (link in bio) but you should visit Glasgow GMB FB page to read the stories of the women taking part
Participate in this contest and you have a chance to win a prize package from @bodiesbyphil613 valued at over $115! Free shit includes:
-bodiesbyphil Crew Neck Sweater
-bodiesbyphil insulated water bottle
1. Like this photo
2. Follow @bodiesbyphil613
3. Tag a buddy who should come to bodiesbyphil
**Mid week mind speak**
Sometimes I think life allows a good heart break or change to remind us that we were settling into something that wasn't leaving much room for growth. Reminding us that there is more out there❤️ 💪🏽😘
When we find our fix in love, that certain salary, our dream job, we feel like “Yep, I’m set, how could there ever be anything more?” But then we break up, spend more then we make, and our passion becomes our pressure.
We put so much stock into one thing, that when it breaks, it shatters everything.
We put so much energy into one thing, that when it’s gone, we don’t know what to do with ourselves and we forget🤷🏻♀️
We forget that all eggs, one basket, one life, doesn’t always equal the promise that we aren’t going to trip on that next stepping stone in life (not knowing that that’s what it is at the time) and all the eggs, one basket, will fall and crack in unison.
We forget how quickly things can change and we also forget how resilient we can be.
We forget that starting fresh can be an amazing thing. .................................................
So when the eggs fall and crack:
Cry through the clean up
Make an omelette
Leave the past shells behind
And get yourself some NEW eggs and a few different baskets❤️❤️
Or tofu if your Vegan 👍🏽
What is it about a cold fall morning that makes a muffin and a cup of coffee so enjoyable?
Can I be honest when I say I’m an addict of the drive-thru chocolate chip muffins! They are so darn good but are full of preservatives, artificial sweeteners and never leave me feeling satisfied ...... probably due to all the empty calories in them!
But these muffins! Oh my! My new fav recipe!
They go in the kids lunch boxes for their dessert and I never worry about whether this recipe is healthy enough.
These muffins are made up of dark chocolate, bananas, zucchini, whole wheat flour and honey and are a fall staple in my kitchen.
Interested in the recipe? Drop a “Me please!” below!
Hello day 10/80 and I am now 1/8 of the way through this program!
I started this program knowing that it was going to be “hard” but today as I powered through squats, lunges, and core workouts you thoughts got lost in what hard really is.
My trainer asked the question of if I had what it takes to complete this workout?
Was I going to quit because my legs were burning or was I going to give up?
Made me think of a time that was really hard.
I was post-operative, with an ileostomy attacher to my stomach and the nurses were telling me I had two options.
1) Get up out of bed, push through the pain and the exhaustion and start walking.
2) Let my lungs fall victim to pneumonia and likely not make it out of the hospital alive.
Y’all!!! That was a hard day. That is what hard is.
A workout program is challenging but it is going to make you better and stronger just like option 1 did for me that day in the hospital.
We all choose our hard every single day.
Which hard are you going to choose?
The hard where you lack energy, feel unhealthy and uncomfortable? Or the hard where you show up and do something every damn day to make your life better?
Your choice! Did you pick to better yourself? Perfect! Then let’s get to work!
Next bootcamp is open for registration. Reach out and grab your spot!