If you’re working hard for something and become discouraged, don’t stop ! Your big breakthrough might be around the corner and you’ll never know if you give up. Consistency is the key 🔑 Let’s grind this week 💪🏼
1 1just now
Didn’t make it to the gym this weekend because I was visiting with lots of friends and family out of town. I definitely am looking forward to a great sweat sesh tonight, but I’m not going to waste my time beating myself up over missed days.
I’m thankful to have such a big and constantly expanding family, great friends, and wonderful memories 🤟🏻
Since it’s Monday I’m throwing some motivation at you💪🏼
@teddygrams84 posted this super motivational video and I listened to it today during cardio and wow you guys it had so many good points 😱😱
1️⃣fail early, fail often, fail forward
We are all so afraid of failure. We think that if we fail we are FAILURES and we give up. But look at the most successful people. Do you really think that they were perfect and never failed? HECK NO! They used they’re failures to come out stronger, learned from the mistakes, and ultimately become successful. So next time you fail, use it to your benefit and don’t get defeated
2️⃣ask yourself who is fanning your flames? And who is ‘pissing’ on them. Who are you surrounding yourself with? People who are encouraging you or people who are discouraging you? Think about this and take a step back from those who don’t believe in you
3️⃣I know who I am I know what a believe and I know what I want. Long story short stay true to yourself
4️⃣he who says he can and he who says he can’t are both usually right. Plain and simple believe in yourself and tell yourself you can and you will
5️⃣ realistic goals lead you to be mediocre. Don’t sell yourself short. Set goals that challenge you and SCARE you. Don’t let undersell yourself. You can do anything you put your mind to
I could go on about this stuff you guys but seriously don’t let anyone or anything get in the way of your success including you!!
Today marks the last day of my Jordan Year👟🏀 (23 yall goin on 24 tomorrow😎)
In honor of my Chicago Roots, here are 3 Fun Facts about Michael Jordan 2️⃣3️⃣💯🔥👇
1️⃣ He is the first athlete in history to become a billionaire 💰
2️⃣ He wore a nameless no.12 jersey on Feb 14th, 1990 because someone stole his no. 23 Jersey 😂🏀
3️⃣ Jordan played baseball for 2 years in the Minor Leagues⚾️
Don’t forget to get your orders in tonight if you want meals this week. Here is the menu for this week. It looks like a yummy 🤤 line up of great meals. Also use my name at check out and get 10% off. @mealwisenutrition
Happy happy Monday 😊
TODAY. WAS. A. LONG. ASS. DAY. who agrees !? _____
Something I’ve REALLY been wanting to talk about is EMPOWERMENT. Last week was v shitty and i had my mental strength tested for sure. On one of my worst days i had a woman i always look at and think “she looks absolutely amazing” come up to me and tell me she admired my legs and was training to get legs like me, she then went on and said “your legs are perfect I’m training to look like you!” And i replied with “your upper body is perfect I’m training to look like YOU!” And we both stared at eachother for a second and laughed.
This brought to my attention that no one is really as confident as they may seem most of the time. I see all these beautiful women in the gym all the time and admire them and their work ethic! Most of them are SO sweet but of course there are the ones that look you up and down with the dirtiest looks on their faces...that used to bother me so much and make me wonder wtf they were thinking. But these days, i really don’t care. If you are taking time out of your day to talk or think negatively about someone (esp female to female) first of all, it’s usually rooting from jealousy, and second of all it’s a waste of time.
I HAVE MET SUCH BEAUTIFUL SOULS inside and out and that instance touched my heart. We as women should be EMPOWERING one another to be the best we can be. We as women should be PUSHING one another to our limits and rooting eachother on! Not staring at rudely and thinking or speaking negatively about eachother. There is enough negativity in the world esp regarding and revolving around female bodies and how they “should look” we don’t need to add anymore. What we need is positivity and support!
I love meeting such likeminded people in the gym, women, or men and i am very friendly so never hesitate to say hi! Remember, in such a setting everyone is there to better themselves...don’t speak negatively about where someone is in their journey bc i promise you a few years from now you’ll look at them and wish you said different.
BE MINDFUL OF OTHERS FEELINGS. BE KIND. BE EMPOWERING. BE SUPPORTIVE. BE THE BEST YOU, YOU CAN BE. ♥️
Wide shoulders is the goal for this summer☀️ so I’m hitting shoulders 3 times a week!
1- military press superset with dumbbells fly (3 sets, 8 to 12 reps )
2- barbell front shoulder press superset with front rises ( 3 sets, 12 reps )
3- barbell behind head press superset with bent over flys ( 4 sets, 8 to 12 )
1- smith machine shrugs front and back ( 4 sets, 15 reps each )
2- dumbbell side shrugs (4 sets, 15 reps)
This "slaw" from Friday was amazing! I had it over again all weekend served over a bed of fresh spinach with a few pumpkin seeds to add extra crunch.
The recipe was shown in my stories, so your out of luck... 😂 just kidding! DM me if you want it and I'll send you the screenshot!
Happy #healthy Monday y'all!❤️
Upper body workout with @kellfit 💪🏼 Tag your workout buddy and Follow @fitworkouts4u for more workouts and inspiration for women! Use #fitworkouts4u to be featured or tag someone who loves posting workout videos!
1 2a minute ago
🤔 PREGUNTA FRECUENTE: ¿Cuánta proteína puedo consumir en una sola comida?
RESPUESTA: Toda la que quieras. Pero eso no significa que toda será utilizada para desarrollar masa muscular.
Los principales factores que generalmente permiten que se consuma MÁS proteína para ganar masa muscular son:
1️⃣ Ya se tiene un buen porcentaje de masa muscular.
2️⃣ Entrenamiento con un enfoque de hipertrofia (desgaste muscular).
3️⃣ Tu cuerpo se encuentra en un estado metabólico correcto para utilizar la proteína.
4️⃣ Recuerda, si no hay músculos que reparar, la proteína no hará nada para hacer que crezcan.
"¿Qué pasa con la proteína que no se utiliza para construcción muscular?"
Buena pregunta: por lo general es utilizada para otras funciones vitales del cuerpo que también requieren proteína (no solo los músculos la necesitan), es usada como energía, o simplemente se almacena como energía (grasa).
🙏🏻 Al final del día, esto es lo más importante que debes saber:
🔑 ~ 1-1.3 gramos de proteína por lb de peso corporal magro diariamente es generalmente la ingesta ideal.
🔑 Repartir la ingesta en varias comidas es lo mejor para GANAR músculo.
🔑 La ingesta total de proteína durante el día es más importante que el numero de comidas que consigas hacer.
💪🏼 Si eres un fanático de la proteína como yo 🤓, con suerte habrás encontrado útil este post.
🙌🏻Plus: Recuerda que la proteína no es solo aquella que venden en botes en forma de polvo de sabores. La encuentras en todos los alimentos de origen animal y en menor cantidad en vegetales y frutos secos.
🚨Haz un cambio positivo en tu vida, viéndote y sintiéndote mejor.
👉🏻Para programas de entrenamiento y planes alimenticios personalizados envía DM.
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When in doubt!
1 3a minute ago
I'm about to make some physical therapists I know very happy... lol, (@stepheng32@mt11cotic) but most notably @licialeash7486 💪 thank you for taking care of my shoulder girl, and for introducing me to this wonderful exercise that is now a regular part of my powerlifting training.
Ab training, subcomponent #2: anti-rotation movements.
This exercise specifically is called the Palloff press. The reason I love it so much is because you have virtually unlimited progressions you can do with it, and it crush your soul a little bit every time 🤣😜 in this variation, I've added an overhead press to the movement. If you find that too challenging, you can take the press out.
To perform this properly, use either a cable machine or a dark, thick resistance band looped around a pole. For either variation, wrap your hands around it, interlace your fingers and step just far enough away from the pole so that you feel constant tension, but your body is not being "pulled" towards the pole.
Hold the handle just below your sternum and press the handle away from your body, then do your overhead press. Pressing away from your body reduces your leverage, so you are going to feel the cable (or band) trying to pull you back toward the pole. Don't let it. If that happens, reduce the weight!!!
You should feel this in your rectus abdominis (the 6 pack), and your psoas (the deep core). I did 5 sets of 8-10 reps here. Give it a try and let me know what you think!
Fitness literally saved my life 🤘
When I was 18 I gained an extreme amount of weight during my first year at university. After a decision to get back into fitness and going to the gym religiously and proper nutrition, I lost the weight + more. At that time, I also became extremely ill.
I was sick for an entire year with what my doctors were diagnosing as gall bladder attacks. I did (and still do) have gall stones, still, they did not remove my gall bladder. I knew there had to be something else wrong. You know, that gut feeling?
Fast forward a year later, I was diagnosed with an aggressive form of cancer called Neuroblastoma. I found out I was born with it! And it only started affecting me when I turned 18 (crazy, right?!)
My doctors told me that if I hadn't lost the weight, they would not have found my tumors and I would be 6-feet underground right now.
To this day, health and fitness is my number one priority. Something so simple as looking out for yourself will literally save your life. 💚
The other day I was scrolling through insta & found myself getting motivated by other girls in a way that was almost jealously, thinking that I wanted progress/change/results like that. & it wasn’t a bad type of jealously really, it was more of a motivating, imma reach my goals type deal.
& I realized that when I first started getting into fitness & working out, thats where my motivation came from. Seeing other people get results, make lifestyle changes, & improve themselves was my drive to make changes in my own life. But then once I started getting my own results & seeing my own body change, I quit relying on other peoples progress for that internal push I needed & turned into my own motivation.
& I had never really realized that I truly was my own motivation until that moment.
When my motivation shifted from looking at others to looking at myself. that’s when the habit formed, this become a part of who I am, & getting to the gym everyday got easy. Thats when it turned from a diet & workout program to a lifestyle.
I have kinda been in a rut lately with just being burnt out bc of my crazy schedule between school & work. Its not like I wasn’t hitting the gym or eating like garbage, but I was kinda just going through the motions of it & didn’t have my heart behind what I was doing like normal.
So the other day when I was looking at someone else finding motivation, I quickly realized that I need to be my own motivation again. I need to challenge myself, work my butt off, & be better for myself.
So thats what I’ve been doing.
Im doing workouts that challenge me. Im running for the first time in my life. Im doing a cleanse & next week I’m going to try doing a meal plan for the first time ever.
I’ll be the first to admit that sometimes life gets crazy & its hard.
But I’ll also tell u that once you start seeing results, feeling confiden, & just better on both the inside & outside…it makes it all worth it. It makes choosing veggies over chips a little better. It makes doing a workout u didn’t wanna do that much more rewarding. && it makes you freaking proud of yourself, what you’ve accomplished, & pushes u to keep working that much harder.
Be your own motivation 👊
Que tarde agotadora 😓 Terminamos por hoy... nos vemos en la noche 😚✌
1 193 hours ago
This filter makes me feel like a fairy lol. I have a photo shoot today for the marketing and cover of my spin off series.😭 I know it’s early for it, but I have to take advantage of the nice weather. I don’t wanna do a shoot in the middle of winter and a lot of my time will be booked over the summer, smh. Hope you’re all progressing and actively seeking happiness! Love you all.❤️🙏🏼
You can’t conquer what you don’t confront. Happy Monday everyone!
10 17615 hours ago
Number one question I've been getting a lot lately is "how do I get abs like yours?" Well, first of all, this is my stomach only after one meal today. At the end of the day, I don't have any definition in my abs.
Second of all, doing ab exercises won't get you any abs. I have tons of people telling me it hasn't been working and there is a reason, you have to chisel the definition out. Literally, get rid of the fat covering your stomach. Everyone has abs. It's just a matter of carving them out.
When you do ab exercises, you're basically strengthening and growing your ab muscles. You're not melting the fat off.
If I were trying to get abs, here's what I would do:
1. I would go on a diet. I'd go on a high protein, low fat, low carb diet. The protein would be to preserve my muscle while melting fat away.
2. I'd incorporate cardio to help speed up the process.
3. I'm not a big believer in fat burners but if you're looking for a natural burner then apple cider vinegar works. Obviously dilute it with water or some kind of fruit water. I'm not a fan of the taste so I can't handle it.
Remember you can't spot reduce fat. Meaning, when you lose fat, you'll lose fat everywhere not just abs.
Also, keep in mind that I have a high metabolism and that helps a lot. I personally don't have to work as hard for definition but other people might. Don't give up or lose hope 😊
18 7056 days ago
Just workin on my fitness 🤗
The weather gets hotter and hotter every day and of course I always want to pass out. I'm going to have to buy more shorts and tank tops. It seems like the gym doesn't have the AC running 😰
19 8966 days ago
Helloooo my peepz 🐥
Just a little update:
I haven't lifted since Wednesday due to a family emergency that involves a hospital (everyone's fine). My schedule has become a lot tighter the last couple of days. Hopefully it'll get better soon.
My diet has sucked. I spent most of my time at the hospital and I can't eat in hospitals. I'm very germaphobic and I feel like everything I touch is just loaded with germs and I've washed my hands and showered at least a million times. I'm hoping to get back into the swing of things on Monday. Finals week is on Monday and I know I'll be too tired to make it to the gym but I'll end up going anyway because there's nothing better than deadlifting your stress away.
I'm sorry I've been MIA lately and haven't been posting much. Life has me all wrapped up and busy. Hopefully soon, I can get back to posting regularly, and maybe getting back to your questions in my DMs 🙏🏻
So the craziest thing is: I was more unhappy with my body after losing my first 100 pounds than I was when I started.
I started criticizing myself more.
I started nitpicking myself to death.
I got in the habit of saying:
I’ll be happy when...
I’ll have confidence when...
I’ll love myself when...
But the funny thing about “when” is it never comes.
Self love is a daily choice.
A clear decision to say: I don’t care how far I have to go, I’m going to love where I am right now.
I’m going to embrace my struggles.
I’m going to push through my failures...no matter what.
I think sometimes we think that if we HATE ourselves enough, maybe we will be determined to take action.
But self-love never starts from a place of hatred.
It starts from a place of acceptance.
Don’t be down on yourself if you aren’t where you want to be.
Even if you feel broken...
Even if you feel lost...
You just have to start...
WEEK 3!!! 💕 Comment below & share 3 goals you have for the week! We’re choosing 3 of you to send 3 tubs of ToneItUp Protein!! #TIUbikiniseries
That moment when those post show carbs KICK IN! 😜🔪 As I stated from my story...there’s NO BETTER PUMPS than the pumps you get after a competition! 🙌🏼
Felt great to be able to utilize all the sugar I ate over the weekend to blast some shoulders tonight! A couple sets in and my delts were on fire! 🔥
Nonetheless, it felt even better to actually ENJOY training again! 😂 Back in the gym and back to getting better!! Just trying to make these shoulders look 3D one workout at a time! 👊🏼😅💪🏼
Snapchat: buckeyes_pics 👻
Twitter: ZacharyBuckeye 🐤
Facebook: Zack Buckeye 📲
Email: [email protected] 📬
Saw this earlier this morning and just wanted to share (:
We all have stories unique to our own, but that doesn’t mean that one is better or more worthy of praise than another. Be proud and confident in the way you carry yourself, but just understand that constantly competing with another person defeats the purpose of growth and self acceptance. 🌹
13 9711 hours ago
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