Hey Freunde endlich Wochenende💪
Mir geht es wieder recht gut und kann die nächsten Tage auch wieder trainieren👌 Ich hoffe das ich schon am Sonntag wieder loslegen kann, spätestens aber Montag 😜.
Wie @krillin_strength in seinem Post beschrieben fühle ich mich auch Fett, schwach und ohne Pump, wie ein Lauch😒😒😒😒... sehr uncooles Gefühl! Ich vermisse es zu pumpen und Gewichte durch die Gegend zu schmeißen und dabei wie ein Gorilla rumzubrüllen✌😜. Nein Spaß ich mache sowas nicht...naja hin und wieder vielleicht doch mal🙋♂️🤷♂️😂
Ich wünsche euch einen guten Start ins Wochenende! Lasst es ordentlich krachen ob im Club oder im Gym ist mir egal😉✌🔥
Friday Morning workout ladies ❤️❤️❤️❤️
I am so thankful for these AMAZINGLY AWESOME peeps! They help me keep accountable and push me, even as an instructor!
Here is your daily Friday reminder that YOU can do anything! BELIEVE in yourself!
This videos a little old however a great way to finish off your Biceps!
Reverse grip curls x 12-15
Dumbbell Hammer Curls x failure
Great exercises to hit forearms and target the weaker area of your biceps.
Really fantastic way to finish off your arms!
What has happened the past is already done and over so focus on the possibilities for the future and building a NEW YOU! Let nothing hold you back!! 951-218-5883
No clips from yesterday’s PUSH session so here are some from last week.
2nd attempt at 70kg bench press, got very very close with the first rep but still needs some work doing.
Still working on my nutrition, meals and timings ect so once I start actually being in a surplus then I have no doubt that 70kg will be buttery smooth.
Its been a journey but im finally happy at where im at. I had alot of days i wanted to stop but you all kept pushing me to strive for success. I went from 250lbs starting at the year 2015 to 167lbs at the year 2018. I am just maintaining my weight now. Im proud of where ive came from and i thank all of you who supported me and help me achieve my goal. Now im here for you if you need any advice or help im here ready yo answer your questions! 💯🇮🇹💣🧡💪
THIS right here is why I do what I do! Lives changing for the better in so many ways!! Betsy Pederson‼️‼️I’m blessed to call you friend and I’m so proud of your transformation inside and out!! Love that fresh new smile! It speaks deeply!! 🙏faith🏋🏻♀️fitness🍎🍒🥦nutrition
Betsy’s transformation story!! I recently finished my 9th IsaBody Challenge and it got me reflecting back on my journey. 🤔
The person on the left was tired and depressed. She suffered from daily panic attacks and lost her love of life. She was headed in a downward spiral. One that she knew she had to get out of. 🙅🏼♀️ The person on the right is vibrant and happy. She loves life and enjoys the company of others. She loves her schedule best when it is full. She has a tribe that supports her and loves her. This girl is unstoppable!🥰 How did she go from one to the other you may ask? She took a leap of faith and joined a new community on a health and wellness journey. She changed her nutrition, yes, but more importantly she immersed herself in the culture of the community. They build her up when she is down. It is truly the best! 🤩
Now I ask you, are you ready to join me? It could change your life! ✨#transformation#weights#health#healthcoach#resultscoach#nutritioncoach#momboss#entrepeneur#dreambig#loveyourlife#nutrition#accountability#bepresentnow#feelamazing#clarity#energy#positive#weightloss#weightwellness
Post workout kale and ginger smoothie or bush tucker trial?? Don't knock it til you've tried it 🤙 •2 handfuls of kale
•1cm chopped ginger
•1 small banana
•200ml almond milk
•1tsp chia seeds
•1 lime juice
Current pre-workout routine:
1. ROMWOD.com (basically 20 mins of stretching following a video. Shout out to @chriswillx for recommending this) I then roll/myofacial release at the gym before I lift.
2. Consume creatine, glycine, glutamine (5g)
3. Mix EAA’s(20g)with maltodextrin (50g) for my intra-workout.
4. Consume Kraken pre workout (@tmcycles knows) if I’m training legs. If I’m training push/pull I just drink a monster on route to the gym.
5. Listen to pre-gym music 🎧
P - 200g
C - 350g
F - 70g
NEVER NEGLECT YOUR HEALTH 💓
Whatever your training goals, whatever weights you lift, whatever you prefer to do, don't forget about the importance of being healthy and getting healthier during the process. In the process of finding your strength whatever the aspect, you need your health 🌈
- Drink your water, hydration shouldn't be overlooked, it's vital -
- Sleep more -
-Meet friends more -
-Get some wholesome foods in -
-Get some cookies in, a positive relationship with food is healthy -
-Have an active behaviour, have that drive 🌈But why? Being healthy does so much for us:
- ‼️we feel better in ourselves
- - ‼️We have a better mentality, a healthier mind
- ‼️We sleep better
- ‼️We have more energy in the day -
-‼️We can train better, more efficiently
- - ‼️We can work harder in the gym
- ‼️Our body can function properly
- - ‼️We have less fatigue
- ‼️We have a better work ethic
- - ‼️We have a better social life
- ‼️We have a better mindset
- - ‼️Our hair, skin, etc is healthier
- - ‼️We feel refreshed not groggy
- ‼️We aren't constantly getting ill
- ‼️We can be proactive -
The moral is, our health is important, it's important for us now and it's important we maintain it for our future ⚡️
Implement daily habits that aid in your health being in good condition (e.g drinking enough water, eating well, sleeping enough, moving enough, seeing friends enough, actively staying fit etc) 🍏
Remember train to be strong, be healthy and be empowered 💃🏻 Health should be priority just like anything else 💓
Wednesdays conditioning session was a tough one but everybody worked hard and gave 100%. Last session of the week is strength; squatting, lunging, hinging, pushing, pulling, pressing and core. Stand by to finish the week STRONG!
🍕 Cheat Meals
🍕 What I am going to talk about might not be what you’re expecting because it goes against what a lot of what you hear or may have been told.
🍕 I want to preface this by saying that I understand there is benefit to having a cheat meal. The theory is that when you’re in a caloric deficit your leptin levels drop, causing you to conserve more energy. By throwing in a cheat meal you ramp up your leptin levels allowing for more energy to be burned.
🍕 I’m not here to argue the science behind this because quite frankly I can’t be 100% certain that this information is correct or not.
🍕 What I want to discuss however, is the psychological toll that a cheat meal can take on you. First the words being used, it implies that you’re cheating on something, that the food you are eating isn’t allowed on your diet. Next, the idea behind it forces you to be perfect in all other meals throughout the week. This places a greater stress on you, that if you fail on your diet and any other point that you should just give up.
🍕 Because of the aforementioned factors I have seen plenty of people who have a cheat meal turn into a cheat day, which turns into a cheat week. Then they end up with an eating disorder that causes them to continually overeat and under eat to make up for what they’ve done.
🍕 Instead of going down this rabbit hole, I argue that a mindset change needs to occur. You no longer need to think of foods as bad or good. You no longer need to restrict yourself to only eat these delicious foods that you love for one meal of the week or your “cheat day”.
🍕 Food isn’t inherently bad or good for you. Some foods have more nutrients than others and some foods are higher or lower in calories than others. If you eat in a caloric deficit you will find that weight loss will occur.
🍕 Therefore as a coach I would argue to enjoy the foods you like in moderation. If there is a food that you find that triggers a binge eating situation, look to eliminate that food. If you know you’re going to go out and eat tonight with your friends, and the meal will likely be a higher calorie meal, plan to save some fats and carbs for that evening. In other words look
❌8-12 Weighted wide chin ups x3
❌10-15 Bent over weighted rows x4
❌10-15 shoulder width chin ups x3 then one set till fatigue ❌10-15 close grip chin ups x4 ❌10-15 rows on the dip bar-alternate grips x4
❌10-15 hyperextension x4 🛑Overall just make sure you eat or this shit won’t be worth it 🙃