Consistency is key. Key to change, progress and life. Anything you want you need to keep at it because YOU WILL see change, you will triumph and you will conquer. .
It doesn’t end here though. Showing up is not always enough you need to but the effort in as well. You can’t just say “oh I work out 4x a week and eat healthy, why am I not seeing the change I want?! “ are you working out with %1000 effort? Are you eating lots of sugary and fatty treats in addition to eating healthy? If the answer is yes - no you will not see change. So be honest with yourself. It’s not ONLY about showing up. That’s where it begins but you HAVE TO put in the effort. .
Putting Sylvia @buczkosylwia through a legs workout for Volume as she wasn't able to lift anything due to an injury. -Squats -Reverse Lunges -Wallsit Abductors
-Seated Leg Curls -Leg Up Bench Raises
Music By @AjTracey Doing It
Good Morning and Happy Wednesday!! Today is Team coffee! Much needed maybe it will help with this on and off again headache.
Today I just wanted to tell all of you that we all have the 3 C’s:
Everyday we wake up we have a choice to take chances in our life that could change us for the better.
The Navy Pocket Light n Tight 7/8 is back in stock! I need all the leggings with pockets 😍 As a trainer and gym manager, I always need pockets for my cell, the gym phone, keys, a couple resistance bands, etc.
Available in XXS-XXXL!
Here’s a few quick clips from last nights workout! 🏋🏻♀️ Idk how some of y’all be looking cute while working out, couldn’t be me sis...😩👋🏻 •
I’ve been training my upper body a little harder and way more often lately, (don’t worry i don’t skip leg day 😉), simply because the results I want require me to do so! It hasn’t been easy for me the last couple of weeks. I haven’t been feeling myself and I’ve been in a funk for quite some time now. I’m not one to make my life appear like something it’s not on social media because I’ve always believed in keeping it real with my followers because ITS OKAY to not NOT be okay! We’re all human and we all go through some shit. BUT it’s NOT OKAY to give up on yourself when your belief isn’t all there. You have to constantly keep yourself aligned with your GOALS. Everything starts and ends with the mind, which is why I take care of it just as much as I take care of my body.🗣 •
Dec12: MOTIVATION?! How do we stay motivated during rough patches? Here are a few things that I do to help me with motivation. Number 1: remembering the fact I genuinely love what I do so finding external motivation Is not normally something I need to do... but I won’t lie it’s not always a joy which leads us to number 2: I’m lucky to be surrounded by fantastic people, putting yourself in an environment which is positive is so important, it will make it easier when it’s gets hard and allow you to fully enjoy it when it’s going well. Number 3: Haveing a clear goal is crucial. The way I do it is by writing them down with a permanent marker on a flag which I have next to me bed, that way I am reminded of them every day. There’s also a square beside each one, that’s where I’ll cross it off once I’ve done it, that’s not ment in an arrogant way it’s more of a reminder to me that I’ve still gotta do it and no ones gonna do it for me. let me tell you it’s one of the best feelings in the world when I’ve and an empty box up there for a year, two years looking at it every day and I finally get to check it off. When it feels so early and so cold and I’m trying to come up with an excuse to go back to sleep I have a look at all those boxes, all those things I’ve still got to do, that normally gets me up. Or if I’m down about it all and I’ve had bad result after bad result and I’ve been kicked of this team and moved down from that one and i just “can’t do it”... have a look at the ones which are crossed off, some of those I had to wait years before I got there, but I did get there, I’ll get there again. Finally number 4: when it goes well you need to soak up that feeling so you don’t forget it, let yourself feel proud, know that you earned that feeling, it’s yours to enjoy. at the end of the day that’s what it’s all for.
Finishing my workout with punching abs was so appropriate. 🙌We have some frustrations that we 100% took out with our sweat session. It’s amazing how much of an influence getting in a good workout can have on your mindset! ➡️The hotel standards are not up to par, but we are still not letting that get to us. We will record, document, & continue on with our day with as much of a positive mindset as possible!
Glennon Doyle's 'Love Warrior' is becoming a film, thanks to Oprah! Have you read this title? It's definitely worth a read, even if you plan to watch the movie when it comes out!
📌 KNEE, ANKLE & HIP STABILITY.... •
👉🏻 Let’s talk about the kinetic chain and the lower extremity in this case... •
✅ Unilateral Control/ Exercises (SWIPE RIGHT) is essentially the ability to control stability of the leg during movement. They have a great carry over for any population & shouldn’t be neglected. •
🤔 Whats sandwiched in between the Ankle & Hip?! You guessed it... the Knee! When one of the links fails it causes a knock on effect to every link of that kinetic chain. •
👉🏻 SHARE or Tag someone who neglects their unilateral Training game. •
📝 NOW taking on new clients - click the relevant links in my bio for more information....
Let me be the first to wish you all a happy #youredoingitwrongwednesday 👏🏻. Today, I want you to see if you can spot the difference between these 2 videos. I’m going to go over it, but feel free to comment below when you see it!! (Not talking about my forward lean—I have tight hip flexors today, ok?! 🤣) •
Did you get a chance to look?? Okay, here’s the answer below:
➡️WRONG: In the first video check out my neck/head positioning. I kept my gaze up as I squatted down, which throws my neck out of neutral alignment. It almost looks like I’m nodding up as I squat and down as I stand. It may be hard for you to feel this on your own. This might happen if you’re keeping your gaze fixed on a spot that’s straight ahead of you when you’re standing. ➡️RIGHT: In the second video, you can see that I’m keeping my head in neutral (chin tucked, ears over my shoulders) the entire range of motion. Ideally, at any point in your squat I should be able to draw a straight line from your ears, to shoulders, to hips. •
Now that you’ve seen it here, pay attention to your own squat form to see if you’re making this common error. Let me tell you, making this mistake is a real pain in the neck! ...yeah...I just did that. •
Have a wonderful Wednesday today, friends! Let’s get out and move today 💪🏼
The American College of Sports Medicine recommends getting at least 150 minutes of moderate intensity physical exercise each week; there are 10,080 minutes in a week, which means that those 150 minutes make up roughly 1.5% of the week. Health benefits that can come from this includes: reduce blood pressure, enhance blood lipid profile, prevent weight gain, prevent type 2 diabetes, reduce heart disease risk, promote recovery from heart disease, reduce risk of stroke, reduce risk of breast and colon and prostate cancers, reduce depression, enhance cognitive function, delay onset and severity of Alzheimer’s disease, improve bone health, reduce arthritis pain, improve quality of sleep and life, promote healthy pregnancy and increase longevity. 🤓
BEAUTIFUL is an UNDERSTATEMENT! Look FABULOUS with our Belus Bands! 👌😻 Swipe right to view the bands and some FITSPIRATION by Belus Active. 👉 If you are in Cebu, you will get 2 free sessions with me and a Free EBook from Belus.
D e e p b r e a t h✨silence the noise around you.✨What you’re seeking freedom from can be felt soul deep.✨The noise makes you doubt. Hesitant. Depressed.✨The noise is deaf to your truth. Your daily walk. Your ever deepening strength.✨Rise up and own your unshakeable space in this world.✨You my amazing friend know
e x a c t l y what your spirit needs, it’s up to you to tap into that breathtaking energy.✨Y O U are an incredible being.✨Speak it.✨Believe it. Live it.✨
Leg day 2 training went down yesterday!✨Mindfully growing has been game changer.✨Creating a lifestyle and mindset of daily self growth, not perfection, is chain shattering difficult, in the beginning.✨You’re SO incredibly worth it.✨Self-love growth is its own kind of beautiful, it looks great on you.✨Keep creating you, my beautiful friends!✨
Building great #corestrength isn’t just about burning the #abs . The real point of a good #coreworkout is to have the 35 muscles of the #core to work synergistically to “brace” the core like spine expert Dr. Stuart McGill suggests. So a great core exercise teaches these concepts and that’s why dead bugs can be so powerful.
💪🏻The dead bug brings bracing like a #plank with the arm and leg movement we see in every day activities like walking and running. However, most people can’t connect the chains of the core and don’t get much out of dead bugs. That’s where these #DVRT progressions with the Ultimate #Sandbag can be so powerful.
💪🏻By pulling the handles apart we connect grip and tension to the shoulder and lats which stabilized the core from the upper body down. Unlike other tools we get load on the core horizontally and vertically which helps us get better core tension.
Using @perform_better mini bands and super bands allows us to accomplish two things. Mini bands help us create a push/pull action which happens during walking and running. Plus it trains the #glutes and hip flexors to work with the core from bottom up. The super bands give us another vector of force expanding the 3-D nature of this core exercise. ————
Check out how we build progression and even take these concepts to more upright positions. Great work by @ultimate_lady_badass @janddfitness @fitnesslyingdown @dvrtfitness_uk