BACK ATTACK 🌼
Training my back gave me so much benefits, it improved my posture, gave me "wings" (which make your waist appear smaller) and it just makes me feel like a mini beast during and after my workout 😂👏
1️⃣ Australian pullups 3x12 or until failure- I've been doing these to improve my conventional pull ups
2️⃣ Straight arms pull down 3x12
3️⃣ Bent over plate rows 3x12 - this is a great alternative for those who don't feel comfortable doing bent over rows with a barbell (yet)
4️⃣ Lat pulldowns 3x12
5️⃣ Single arm pull down 3x12 each arm
❗Make sure to keep your back straight during these exercises to avoid injuries
❤️ Don't forget to dubble tap and save for later gallllssss xo, and TGIF, IT'S WEEKEND!! 👏👏👏👏🌻 xo, Rebecca
Taking a break from Wendler's 5-3-1 and working at 70% on deadlifts, bench press and squats to get in more volume with those lifts. .
I'm thinking about doing this for 2-week periods every so often to take a break from everything else. .
When I get back to it, I'm only going to do 1 lift before I jump into everything else- kettlebell training, bodyweight, rings and kungfu training
ABS | 💥👊🏼😼
To amando tanto as mensagens de vocês que resolvi postar MAIS vídeos 😅 dos meus treinos pra inspirar vocês a buscarem a sua melhor versão! 🌟 #selflove
E por isso, uma série de abdominais que não importa aonde você está na sua jornada: seja iniciante ou avançado, a intensidade depende de VOCÊ 💪🏼⚡️ então não se compare a ninguém, faça lembrando que o seu corpo merece o seu amor e a sua dedicação! 💙
3x séries do circuito:
① repetições 5-12 ( até a falha)
② repetições 12-15
③ repetições 10 cada perna
④ repetições 12-15
Espero que vocês gostem e lembre-se: você consegue e estamos juntas nessa! 👊🏼💦 💙
ABS | 💥👊🏼😼
I am so grateful for receiving so beautiful messages of encouragement about my “fitness journey” that I decided to post MORE videos of my training to inspire you to BE your best version! #Selflove 🌟
And so, a set of ABS circuit that no matter where you are on your journey: beginner or advanced, the intensity depends on YOU 💪🏼⚡️ so do not compare yourself to anyone, do it reminding yourself that your body deserves your love and your dedication! 💙
3x ABS circuit:
① rep 5-12 (until failure)
② rep 12-15
③ rep 10 each leg
④ rep 12-15
I hope you like it and remember:
you can do it and we're in it together! 👊🏼💦💙
If you aren’t doing these close grip bench push-ups you are missing out on one of the best burnout chest and tricep exercises. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
I have been incorporating a lot of calisthenics into my weight training lately and the results are next level. The best way I have found to do a hybrid style of training is supersets. I’ll perform my weights exercise then superset with a calisthenics movement. The pump you get from this style of training is 🔥 #chooseethically
The fall equinox will officially occur on Saturday 22 SEP 2018, but since I'll be in the office all day tomorrow, this is kinda the last summer workout. .
A lot has happened. I returned to my old job, and I wanted to be mentally alert, so I decided that I would put myself through a kettlebell training program that I was considering teaching a small group " on the side" to make some extra money. .
I didn't track anything, so I can't say how much my body changed, based on appearance, but on the inside, I changed tremendously. .
I remembered how it felt training and being active. I spent more time talking with my friends in the fitness community. I even managed to make some new close friends who share my similar beliefs when it comes to health and wellness. .
Summer ends, and I'm in a much different place, mentally than at the start of the summer. I was considering going into social work and eventually running a practice looking at mindfulness based methods of dealing with trauma. .
Now I'm realizing that when I was a coach, I was already helping people who dealt with trauma... I just needed to get better at marketing my services and charge enough to live and run my business so that I could go study with my Sifu and various meditation teachers...to get better at teaching mindfulness practices to help people learn how to deal with their own trauma. .
See what I did there? The boat has always been there, but I kept looking for a yacht. .
I have some tough decisions ahead of me, but a good friend told me that I will know when to make the best choice for me and what I feel is best. 👊☯️👍
Don’t need no meat to get strong. We were lucky enough to hear from @vegainzcoach over the weekend at the @animallib Vegan Festival who talked about all things vegan nutrition. It’s hard to dispute the facts! Thanks @livekindlyco for the image. #letsgoveganaus#eatplants
C.d. Kolejnego dnia w końcu udało się popłynąć na Isla Blanca i zobaczyć lwy morskie, pingwiny, pelikany i inne ptaki ich naturalnym środowisku 😍 Prosto z Paracas ruszyliśmy autokarem do Nasca obejrzeć słynne rysunki na pustyni. Spędziliśmy nocleg w Nasca i rano udaliśmy się na lotnisko, aby jeszcze raz przyjrzeć się rysunkom z lotu ptaka 🤗 Popołudniu zwiedziliśmy piękne piramidy Cahuachi (przedstawione na zdjęciu, również byliśmy tam sami) oraz niesamowite akwedukty budowane przez przedinkaskie plemię Nasca.
Następnie nocnym autokarem udaliśmy się do Cusco. Pokonywanie przełęczy na 4,5tys. metrów i 15h po serpentynach dało się we znaki. Kolejny dzień raczej był lekkim spacerkiem po mieście Cusco. Kiedy wróciliśmy do żywych udaliśmy się na podbój miasta Inków 😊 Strome uliczki i przeplatająca się hiszpańska i inkaska architektura robią wrażenie.
Dziś spędziliśmy nasz ostatni dzień w Cusco spacerując po ruinach Sacsaywaman i Qenqo.
Jutro czeka nas spore wyzwanie 😊 10 km do Rainbow Mountain na wysokość 5tys m n.p.m. 😉 Pierwszy raz w życiu będę tak wysoko 😉
Tak w duuuużym skrócie opisałabym pierwszą część wyprawy 😉 Wszystkie szczegóły, wrażenia, przemyślenia, komplikacje i niespodzianki opiszę na blogu jak tylko złapię oddech i znajdę trochę czasu 😉 ❤️❤️❤️ #onwlaczsiebie#oktawianowacka#oktawianowackasmile#motivation#health#healthyfood#healthylife#goodfood#goodlife#happylife#mind#soul#happiness#vegan#veganfood#veganworkout#training#trainhard#modernpentathlon#oncamp#travel#travellover#sport#sportlife#goodvibes#positivevibes#run#swim#fit#travelinladies
I'm so proud of myself today. I had work and pushed myself and my partner to go to the gym this evening after tea 💪🏻. I love working out with him! We focused on arms today & did some kettlebell stuff. We're going again on Friday and probably at the weekend so that's something to look forward to! #veganweightloss#veganworkout
Well to be perfectly honest, in my humble opinion, of course without offending anyone who thinks differently from my point of view, but also by looking into this matter in a different perspective and without being condemning of one's view's and by trying to make it objectified, and by considering each and every one's valid opinion, I honestly believe that you should go vegan... tag a friend that should go vegan😂
Playing around with a Tiger Qigong move from White Tiger Qigong. .
I don’t know this style, I only picked up the moves from my friend @qigongtigress so you’ll have to ask Ying any questions about the details.
Day 16/100 in the books for the #zhanzhuangchallenge . .
I'm doing 100 days of Standing Meditation and tracking my progress here on Instagram. . .
I stand for a total of 16:00, and the video is time elapsed to 59 seconds. . .
I couldn’t even help myself, how could I help others? 🤷🏼♀️
Funny thing happens when you start working on yourself, you start getting results, you start building trust, you start helping people get RESULTS -- you actually become more CONFIDENT and OUTGOING. IT’S TRUE - my Coaching gig is a business that actually HELPS you build your confidence. Pretty freaking cool! 🤩
4 months ago, a nutrition philosophy comes out that has been THE THING I’ve been waiting for to help myself, our team and our clients. It’s helped us find BALANCE, change the way we look & think about nutrition, fixed our relationship with food and has helped my clients lose weight in a positive, healthy, sustainable way. 🙌🏼
When I learned you could become a Certified Nutrition Mentor, I knew I needed to STRETCH a little more out of my comfort zone and registered for that class!!! 🤓
OVER THE MOON 🌙🤩 that I took this course, to have EARNED my certification today to help my new and existing clients take their NUTRITION game to the NEXT LEVEL, having even GREATER success! 👭💖 .
NOPE, you SO don’t have to do this to be a successful Coach, but I’ve learned that power is gained by SHARING knowledge, not by hoarding it and at this point in my business, I want to gain all the tools and resources I can to help the women that put their trust in me!!! Investing in myself, my own eduction & back into my biz was a no-brainer. 👯♀️
When you’re ready to REACH for your goals, get a little healthier or lose weight in a really smart, effective way — I’m HERE and READY to help PERSONALIZE this JOURNEY for you!! .
You won’t ever hear me tell you to fast, to avoid food groups or any food for that matter!! I WILL offer you a solution that lets you EAT and LOSE WEIGHT without fads, diets, trends or crazes, teaching you how to eat more food and live a healthier, happier more positive life!! I want everyone to do something good for their health and mindset that makes them happy day to day and LONG TERM. 🦄 🌈 .
It’s SO rewarding to help people that have struggled with weight at any capacity to find a solution they can live with for the rest of their lives. Drop an emoji or direct message me! 😍