BACK TO BASICS: Having a couple of weeks off training and following a nutrition plan has done wonders for me. I enjoyed time with family and friends, ate a lot of treats and relaxed 😀
It also gave me time to prioritise and reassess my health and fitness goals 🏋🏽♀️
For now it’s back to basics for me. Eating nutritious healthy food and training well. I’m ready to kick start this new chapter of my life. Time to work on that summer body 👙 ~~~~
Happy Monday 💗
Beach vacay means lots of sunshine, tons of memories made, and an indulgence or 4 more than anticipated. I love a getaway and soaking up the sunshine with family, but I’d be lying if I said I wasn’t just a little excited about getting back into my routine. I enjoy the indulgences of vacation (probably an understatement), but I thrive in structure — and this girl is ready to crank out a meal + workout plan for the week to get back on track! My favorite part? This ‘health + fitness’ thing is a l i f e s t y l e — so it’s OKAY to miss a workout or two and eat every bit of three scoops of ice cream, because I know that my body will return to normal just as soon as I jump right back into routine. I don’t sweat the small stuff, because what REALLY matters are the choices I make over and over on a daily basis.
So, as I sit down to plan and prepare for the week ahead, I’m realizing that I’m so grateful for the memories made in the sunshine — but I’m also grateful for a lifestyle and a mindset that allow me to enjoy every second of vacay without spiraling back into old habits and losing control over my health + happiness. .
If you’re looking for daily accountability + motivation, healthy recipes + meal planning tips, or just a community to do this thing with, I’ve got you covered! Click the link in my bio or message me to join my virtual fit fam. 👯♀️💕 #livingeverydaystrong
Make sure you aren’t leaning back during the overhead press. This common mistake transfers the load from your shoulders to your chest, and puts lots of stress on your low back. The usual culprit is too much weight on the bar. So check out your form next time you overhead press to make sure you’re doing it right.
Another one Ive been debating posting. All this change from just 16 days. Im so happy about my motivation and my ability to stick to this work out schedule. My mind has never been more clear and focused, I have the abilty to practice patience more often. This past week I added a leg/butt workout and as much as my muscles are screaming at me Im still happy Im pushing through. #strongbody#strongmind#fitnessmotivation
❗️🚨ATTENTION FELLOW GYM RATS 🚨 ❗️ I have some SCIENCE 🔬 to drop 🤑🤑 did you know that there are NO MUSCLES in your fingers? 😵🤯🤯 the muscles that control them are actually in your forearms 💪💪 which means that you can get SHREDDED forearms by simply working out your fingers 👹👹👹 This is the finger workout I’ve been trying that has absolutely REVOLUTIONIZED my forearm physique 💪💪💪 try at your own risk 😈😈😈
1. Fifteen mins scrolling through Instagram and liking posts (thumbs)
2. Twenty mins playing guitar hero (pointer, middle, and ring fingers)
3. Thirty mins having a fancy tea party (pinkies)
Hope that helps 🙌🙌 now give me one rep on that LIKE BUTTON 💰💰- mitchell
I don't know about you, but I value a good night's sleep.
I'm one of those girls who normally gets 8-9 hours of sleep every night. I'm 100% an early bird, I like you go to bed early (it would be ideal if I could go to bed at 9 p.m. every night) and get up early!
As you know, it's not always easy/ possible to stick with your sleeping schedule. Especially when you have a crazy busy week. This week I had to be up early everyday, which is fine, but I did not get the chance to go to bed when I wanted. So my body is exhausted!! _
I'm thankful that this week is a little more laid back for me and that I can get back to my regular sleeping schedule! I'm defiantly going to need it to help fuel my workouts for the new 8 week program I start tomorrow!
Når dette syn møder mig, ved jeg bare at træningen bliver ekstra god! 😍⠀
Det er ikke fordi jeg har store armbevægelser, eller fordi jeg normalt ikke kan komme til for mennesker i det træningscenter jeg benytter, men træning er min personlige terapi.⠀
Terapi hvor jeg fokuserer på at styrke kroppen, så jeg lukker af for omverdenen, og jo mindre jeg fanger i øjenkrogen, jo lettere er det at bevare fuld fokus.
Jeg har en begrænset mængde tid og energi til rådighed når jeg skal træne og derfor er det super vigtigt for mig, at min træning er så effektiv som muligt!
Needless to say, dagens træning var godkendt 👌🏼⠀
Quando o vídeo não precisa de filtro e a música de fundo são pássaros 🙏🏼❤️, assim fica fácil fluir o movimento num lindo domingo de sol e de paz.
Obrigada querida @elis_karsten 🙏🏼😘.
Essa sequência de flow fiz depois de um treino de força e mais 5km de corrida.
Uso os movimentos para aliviar tensões, compensar desequilíbrios é propiciar o oposto compensatório logo após a sessão de treino, além de acalmar minha mente ao me conectar com cada estrutura do meu corpo buscando liberdade em diferentes planos de movimentos e conexões.
O controle da força e a liberdade articular gera fluidez e garante a integridade articular que precisamos na performance ou no simples movimentar do dia a dia.
Experimenta te conectar com teu corpo...movimenta e percebe o quanto tens a melhorar se simplesmente descobrir a simplicidade do mover-se bem.
@academia_ineex obrigada pelo lindo lugar e a paz que transmite nesse lindo espaço 🙏🏼
TOMORROW we start our 8 week journey- 4x a week. TOGETHER 💪🏻
and it’s not too late for you to get started tomorrow too!
I used to think taking before pictures was lame. Now I take them all the time because it’s so fun to compare before & after photos. I share my results because it’s part of my accountability and my job as a coach. But your photos are for you & only you 🖤 my challengers are always grateful they took them!
Nap time hustle right now & a drink on the deck with my hubby! Answering questions and finishing sign ups! Shoot me a message for more info or to get started! 💪🏻
SPØRGSMÅL TID! 😍👊🏾 Er du typen der giver slip i sommerferien fra træning og den mere nærende kost - eller trives du bedst i ferien ved at bevæge dig og spise sundt? 😘👇🏾 Jeg er nok en god blanding af begge dele, selvom jeg virkelig har svært ved ikke at bevæge mig i længere tid af gangen - så bliver jeg rastløs! 😍💪🏾
Hvis du ligesom jeg ønsker at bevæge dig i ferien, så kan du bestille min nye Bikini Guide til en god pris hele Juli måned! 😍💪🏾 Bestilling // www.selinasbodyguide.dk @selinasbodyguide selinasbodyguide #personligtræner#fitnessprogram#bikiniguide#bikiniworkout#sundlivsstil
Interested in what classes F45 has? Here’s the weekly line up for this week!
Monday = BEARS! Cardiovascular, agility, and power! We’ll getcha feeling on fire with this workout! Class times are at 5:15am / 6:15am / 9:30am / 12pm / 5:30pm / 6:30pm
Tuesday = ROMANS - our signature resistance session that features 35 seconds of work, 25 seconds of rest, 2 sets at each station, and 2 laps throughout each pod. Class times are at 5:15am / 6:15am / 9:30am / 5:00pm / 6:00pm / 7:00pm
Wednesday = ATHLETICA - get your heart rate rocking with this tabata styled workout featuring 20 seconds of work, and 10 seconds of rest per set! Class times are at 5:15am / 6:15am / 9:30am / 4:30pm / 5:30pm
Thursday = MOON HOPPER - this workout focuses on resistance, muscle group isolation, and function resistance movements. Class times are at 5:15am / 6:15am / 9:30am / 5pm / 6pm / 7pm
Friday = PIPELINE - this fun workout session mimics movements that are surfing inspired!! Fire up your core, challenge your balance, and get your surf on with this session! Class times are at 5:15am / 6:15am / 9:30am / 5:30pm
Saturday = HOLLYWOOD. The best class of the week! It’s SO good that we add an extra 15 minutes of workout party time bringing this workout the only session of the week that is 60 minutes and not the classic 45 minutes. We have a live DJ each week (( @_djhanz420 )) and this session is a team favourite by all members! Class times are at 8am / 9:15am
Book your classes in through the F45 Training app or website! Grab your first 7 workout sessions on us by activating your 7 Day Trial Pass to our newly opened studio!
Baby Bicep Transformation [7 weeks]
How true are these words... -
“Success consists of going from failure to failure without loss of enthusiasm”. -
Let’s talk about FAILURE. Most of us know that failure is a reality of life but as humans we hate to fail 🤷🏼♀️ We fear it, we dread it, and when it does happen, we hold onto it. We give it power over our emotions, and sometimes we allow it to dictate our way forward. Despite this, we do still know that failure helps us to grow. -
How do you feel when you have failed? How do you deal with failure?
How long do you dwell on failures?
What would you do differently? -
Whether we like it or not, failure is a necessary stepping stone to building our dreams. Don’t make it personal, don’t obsess over it, try a different point of view and do it again 🌸