This is what eating right and lifting heavy can do for you! 5 months of amazing progress from @laur_turner when she moved back home she wanted me to help her, because she’d never lifted weights seriously before, or truly knew what eating GOOD Whole Foods was all about. All she knew was running to stay in shape, but you can’t exactly sculpt the body you want with running like you can with lifting weights. THE CRAZIEST PART ABOUT THIS is the fact that she weighs the same in both pictures! Oh and by the way she hasn’t been below 2000 calories
This is only the start so I can’t wait to see how far she takes things! Keep it up sis 😤
Hope you all had a great Monday! Quick reminder to always try and keep a positive attitude, no matter what life throws at you 🌎 #motivationmonday
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Just noticed I say happy (insert whatever day it is) almost every post so for that, I’m sorry😂 just gotta celebrate every day know what I mean? ✔️Just wanted to give some quick tips on beginning your fitness journey, getting out of a gym rut or a place to start if you’re just looking for a change 💪🏾🙂 💡Go to @bodybuildingcom and take their body type quiz- knowing your body type helps give you an idea of what type of training to stick to, what foods you should be putting in your body and at what times‼️ I’m meso-endo so I pack on muscle VERY easily but do tend to hold some extra body fat so when it comes to my diet, I have to be very careful with what I’m eating and at what times ✔️ 💡Start thinking about your goals from going to the gym. Are you looking to compete? Bulk up? Cut down body fat? 💡Find inspiration from anyone and everything! You don’t have to be influenced by the most well known people in order to feel that your inspiration is valid. If someone’s account/website makes you feel motivated to get up and try new things, don’t be afraid to be influenced by that/ those person or people 💡and lastly but certainly not least, your ENVIRONMENT ▪️switch up where you’re training every once in a while. Work out at home. Work out in a different section of your gym. If that’s too stale, you could even switch to a different gym! It’s all about where you feel like you’re creating your best self 👌 💙Off to the gym to go work some upper body, make some pr’s(hopefully), and just have a good ole time
Hope everyone has a great week! 💞
ABS ABS ABS 🔥🔥🔥🔥 ✨ Planks
3 x 30 seconds ✨ Elevated push ups ( freaking love these )
3 x failure ✨ DB walkout push ups ( never stop no matter how hard it gets )
3 x 10 ✨DB walkouts combined with a burpee ( it’s killer, but you feel the burn )
3 x failure ( aim for 8 at the least ) ✨ Bosu ball Mtn climbers ( first time, maybe I should flip the ball next time for a challenge )
3 x failure ( aim for 20 each leg ) ✨ Body crunch knee to chest with weight
3 x failure ✨ hip lifts with ball ( 2nd time doing these combined with my ab work & I still don’t think I’m doing it right, but I feel it lol )
3 x failure ✨ Row machine ( knees to chest or straight up )
3 x failure ( aim for 12 ) ✨ Weighted knee crunches ( 10lbs )
3 x failure ( you feel the burn push yourself seriously )
It’s all a process believe in yourself every step of the way. 🗣 #believeinyourself#fitness#motivationmonday#absworkout
Just when you think nothing will change get up and make the decision to get back in control of your life 💪
1 12 minutes ago
One of the only reasons I'm as happy as I am today is i let go of the past. Something I never could do, suddenly I just grasp it. No longer mad at anybody about things looking back on, were just holding me down. I have jumped leaps and bounds since then and am never looking back. It all started with letting go of the past. #inspirationalquotes#inspirational#poetry#writing#successquotes#motivationmonday
I should have posted this first thing, but it's never too late for a little #MotivationMonday!
Today was a tough day, filled with all sorts of IT issues, wrong food orders and an almost-9 year old who was not having today.
So I think it's actually a good thing to post it after most of the day has gone by. I challenged myself to some new things today that will hopefully lead to helping myself and my family. As well as continue to challenge myself and push me outside of my comfort zone.
Here is to new goals and new adventures!
Learn to attend events with an open mind, you never know what you will walk away with! This was such a great event, definitely mind blowing panel on Self Care..Something we all need to work on!
Photo by @dreampicturesny
Did you know that 87% of your success in life is determined by your attitude?⠀
In fact, most top performers are hired NOT because of their knowledge but because of their attitude. Your attitude EQUALS your potential! You’re capable of doing anything if you have the right attitude, and you believe that you can. So, what kind of attitude do you have? The good news is it’s a choice you can make and something you can totally change. Try to see the best in every situation!
I worked so hard for my body since August. I spent two weeks straight of just muscle training and modifying my diet with more carbs to maintain muscle mass and grow muscle to get my old shape back.
I know I have 120lbs to lose again, but I will get there and this time when I do it, I am going to do it right and LOVE all of me because I spent way too long hating myself wishing I was dead (depression does that to a person). I do not feel that way anymore but life threw me curve balls from 2016 to 2018 but even after all that, I became stronger and wiser and learned that health is my priority.
I want to keep rising and being an inspiration and help people heal themselves. 🙏🔥 Self love was the ingredient I lacked years ago but now I will not lose that! Loving and living life every day. #motivationmonday#workout#squats#legpress#fitness#exercise#keto#ketogenic#intermittentfasting#muscleday#legday#targetedmuscle#weightloss#weightlossinspiration#fitnessgoals
Something I have come to learn growing up is you get what you give and you can apply that to all aspects of life. If you are kind to others others are kind to you if you are nasty to others others are nasty to you. If you give 50% that’s what your going to get and if you give 100% what do you think will your going to get back ? 100%. Tonight I pushed through the sweat and tears because I know what happens when I give it my all💪🏼 23 lbs lighter with a new look on life. I know I don’t look glamorous I’m a sweaty mess and need a shower the process isn’t pretty but it’s pretty worth it♥️ .
Weight loss using @21daymealplan want to start your weight loss journey ? Click the link in my bio and use code “Gabriella27” to save 10% .
1 165 minutes ago
Not everyday is an easy one, we feel weak, we get frustrated and fail.. But those are opportunities for us to learn, to be better, and appreciate more of our hard work. So don’t give up, not everyone gets this opportunity - just keep grinding guys!💯
2 125 minutes ago
Let’s talk time! 🕰 So often I hear I don’t have time to exercise or I don’t have time to meal prep. I do believe you believe that to be true. However, we all have the same 24 hours in the day how we spend it is a reflection of our priorities. You will never have enough time to do everything you want to do everyday so you need to prioritize the things that matter most! The reality is most of us don’t move enough! Our bodies are meant to move and thrive! I know sitting at a desk all day doesn’t do my body much good.
One thing to remember you don’t have to go to the extreme. If meal prepping is taking you hours, maybe try some simple recipes or things that don’t require recipes at all. If you don’t want to spend an hour working out, then don’t! pick a shorter workout! 💪🏼
Feeding the kids and fur babies, probably high on the priority list, right. 😂 watching that reality show you love to hate, maybe not so much. I’m not saying you shouldn’t do those things, but when faced with the decision of what you want to do in the moment versus what you need to do for your health, do you spend 30 mins watching that tv show or 30 mins working on your health? which would you choose?
There is no right or wrong answer. I won’t judge you for what you choose to do with your 24 hours, but if you tell me you want change to happen then you have to MAKE TIME TO MAKE CHANGE! Prioritize the things that truly matter and you’ll find when you make time the change will happen. .
Waikiki Hawaiian Grill in Hawthorne will be closed on Thursday, November 21 in observance of the Thanksgiving holiday. 🤙🏽✨ We will reopen on Friday for normal business hours. #WaikikiGrill#HappyThanksgiving
Finding The Calm During The Storm
One of the mental disciplines I've developed and matured over 12 years of weight training is finding the calm during the pain and chaos. It is to fundamentally feel, learn and accept suffering.
When I first started weight training I can vividly remember thinking how I could not fathom bearing the pain of the bar on my traps from 135 lbs or ever imagine being able to enjoy shoulder day; I thought I was not genetically adept for the pressing mechanics for shoulders and that it was beyond miserable. I remember thinking that #thepump was the worst and most annoying feeling in physical existence. The exhaustion of Skin that could not keep the pace of the engorged Muscles that only seemed to ruthlessly pressure its expansion. The provoked blood engorged Muscles that felt constantly oppressed, only to tear through leaving a trail of stretch marks. How could @ArnoldSchwarzenegger equate this to an orgasm?
One of the tell tale signs of a novice weight trainer is the shortened range of motion and or the tendency to utilize momentum, bounce and overall lack of control (this is not to say that there aren't legitimate times and uses for these practices). Why is this the case? Because they have not yet understood the pain. Shortening the range of motion to avoid the pain of stretching the muscle fiber to where it is weak. Swinging, bouncing and wreckless control to avoid exposing that single muscle or group and recruiting all kinds of forces to simply see the weight move.
You will often see mature lifters, utilizing pause reps, tempo reps and exaggerated ranges of motion including the extra short range of motion: the squeeze at the end of a bicep curl, chasing after the pump.
As I mature, I find myself pausing during a lift to mentally refocus, recognize the pain, feel it, accept it and choose to push through it. Yes, the pause time to do this further exacerbates my already fatigued muscles but more than pays for itself with the mental stability it provides.
Whether I'm in the gym or a crisis situation at work, slowing down time to think through the chaos and find the calm will help you more times than not.
Don’t stop when you’re tired, stop when you’re DONE. With each show and each season my placement has improved, no matter how grueling a prep for each show is, I will not stop until I am at the top 😈 can’t wait for 2019 season. #motivationmonday