John 👆🏻Always the hardest worker in the room!
1 74 minutes ago
. Don't forget to breather during those reps, it makes a huge difference in how well we perform physically. Exhale during push/pull, inhale returning to start of repetition. . keep a sports drink next to you to replace some electrolytes in the body. A snack bar comes in handy for a quick boost of energy. . Practice makes perfect. Perfect your form. The importance of good form should not be taken lightly . Essential for efficient muscle growth and a major player in injury prevention. Trust me when I say, it's not worth getting injured just to impress. Focus on form and breathing.
Don't take very long breaks between reps :
strength training (3-5 min)
Endurance training (when needed)
Hypertrophy (30 sec-1 min)
Allow yourself to catch your breath then continue. .Don't use your phone during workout for anything other than changing the song and checking a workout. Cooling down due to long periods of inactivity can be demotivating from continuing. Stay focused and push through! .If you cannot perform an exercise, do not quit. There are many variations of an exercise. Be innovative while keeping caution of form in mind.
And finally, remember to enjoy the workout. You're doing so for your betterment both mentally and physically. Don't be shy to ask for help, learn something new everyday! You're on your way to success, insist on consistency.
Check out this #transformationtuesdsy between the two videos. One of my first fitness goals were to be able to move my own body weight. About a 4 year transformation to be exact. The first video is back in Korea and man check out those gloves 🤫🤭😂 I was doing pull ups in 3 variations every week for about a year, along with preparing for the Marines, a venture I didn’t get to embark in. Fitness doesn’t always have to be a weight loss/fat loss gig. It can be a feeling, a personal goal, or a status. Keep setting goals, and moving forward.
I did that 😳 These pictures are 3 years apart. How? When i finally realized it was a lifestyle change and not just some quick diet. I started making better choices when grocery shopping/eating out. I started eating more whole nutrient dense foods, while still enjoying not so nutrient dense foods. Most importantly I was consistent in the gym and making those healthier choices. The weight started coming off on its own. I began looking better and feeling better. I gained confidence. Like a snowball effect...i kept gaining momentum to set and reach new goals. I pushed myself. I kept wanting more & was never satisfied, and I’m still not satisfied. I’ve self educated myself over the years on nutrition, workouts, and a healthy lifestyle. Now it’s just habit. My body craves nutrients (and cookies). I need to workout (and rest). Working out is my therapy, i love to get better and stronger, I’m constantly improving and setting new goals. That’s how I stay so disciplined/motivated. Make better choices, be consistent with those choices, be patient, work hard, push yourself, because it’s not easy, and you’ll see results too. #transformationtuesday
Breakfast is served. 2 bacon strips, 2 sausage patties, and egg whites. I'm really trying to hit my marks this week as I have been undereating for the amount of work I put in, which is definitely not a good thing. Plus I don't want to get in trouble again by my nutritionists @tiquifit 😉 best couple in the world and best nutritionists anyone could ever ask for. Thank you guys for everything.
FYI I've got potatoes for lunch so I'm going to save my carbs 😍
I had a great personal development hour this morning with the Rachel Hollis ....and I want to share!! We will only obtain to the level of who we set or believe ourselves to be!! As soon as we start going beyond that level, beyond who we thought we were....ya know when shit gets scary and uncomfortable...we sabotage ourselves to get back to what was comfortable, what we set ourselves at. (Ooooohhh.....this was a good one for sure!!!) Set yourself higher! You were made for more! Get comfortable with being uncomfortable and you, my friend, will start seeing the best version of yourself....consistently!!! #consistency#last90days#personaldevelopment#healthymind#selfcare#rise#takingrisks#liveyourlife#healthylifehappylife#healthymomma
0 710 minutes ago
Transformation Tuesday!!!!! First picture was taken on June 20th and the last on October 15th. 5 months apart from these pictures and I’m a complete new person physically, and mentally. What this year has thought me so far is, with dedication, consistency, and positivity you can accomplish anything. It’s not easy, it was a fucking hard journey to get where I am, and I’m not done yet, going to continue to grow.
Because every once in a while we need a reminder of how far we've come 🙌🏾 Me and this weight did the yoyo thing for most of my twenties and half my thirties.
One year I'd be 160 lbs, and knocking on 200 the next. The journey has been super emotional for me but seeing 197 lbs on a scale scared me seeing as how I hadn't gone over 177 lbs when carrying my daughter.
Today I am down 8 dress sizes and 60 lbs lighter! So far I have maintained the weight loss for 4 years, of which the last 2 major dietary changes took place. In July of 2016 I adopted a vegan lifestyle. As of today my diet is still majority plant based but it's important to note that the initial step and change needed was NOT DIET, but MENTAL & SPIRITUAL! The chick on the left was ridiculously depressed and lost in religion and denial. The chick on the right has embraced Joy and Peace, and understands the importance of knowing and working on SELF!
. 💎Dropped the religion, dropped the denial. Dropped the denial, lost the false identity. Lost the false identity, found myself and lost the weight🌠 .
It's all about your habits. What you do in the mornings and what you do throughout the day. Did you know your morning routine is so important if you want to be successful! Are you waking up and spending 15-20 minutes scrolling? Or are you feeding your brain with positivity?
Initiation is the most difficult part of the process, but the most important of them all. If you never get started, you’ll never go further. Contemplation is not enough; a plan is not enough; an idea is not enough. If you don’t take the first step, you won’t be in any position to take the second one, the third one, and so on. Focus on the vision, but don’t be intimidated by it or impatient to achieve it. Take it one step at a time and let those steps accumulate into something you can be proud of yourself for. 🍁
Are you ready to initiate this week? Are you ready to keep it going? 🙌🏻