I’ve ALWAYS wanted to have a more toned back and even though I’m still not where I want to be I am finally seeing some back muscles!! (I also don’t know how to flex my back lol) I cant wait to compare this picture in a couple months and see how much farther I have come along:) •
Remember to track your progress guys and even if you don’t like the way you look, you’ll feel SO proud when you can look back at old pictures and compare them. I know I barely used to to take any pictures because my body didn’t look the way I wanted it to but now I am really wishing I had! Especially since the journey getting here has been so fun I wish I had recorded more of it:)
Regaining CONTROL of my life. I posted a YouTube video today that was one of my most vulnerable. My whole mindset, body, and where I live have changed so much in the past 2 years. With the picture on the left I was sad, I didn’t put myself first, and I lost site of who I was. The picture on the right is a woman who doesn’t give anyone the authority over her happiness. If I want to feel good, I can right in this moment. I love who I am and the person I am becoming everyday. I have a message and a clear impact that I want to make that gets me sooooo excited about life. Yes this is a body transformation but my goal hasn’t been to lose weight. My goal has been to feel the best that I could feel and my body is responding positively due to my overall mindset: lower stress levels, happier, eager for more experiences, and long term health. I go to the gym because I love the way it makes me feel, not because I’m trying to lose weight. More feeling. If you feel like you’ve lost sight of who you are, it’s okay I have been there. I have used food as a way to mask my feelings, but there is a way out of the toxic cycle and it starts with you. As a coach, I am HUGE on mindset, it’s explained in all of my programs as well as the 7 day free challenge I myself and my community is doing right now. When you feel good about yourself, you’re going to feel more in control, feel better, and want to make positive decisions for yourself because you’re just so grateful for the bodies we have. Listen to your inner self, it’s speaking to you all time even in the moments we feel alone. There’s a community of people who are all here to support you as well. To join the #SPFITCommunity, link is in my bio!
What’s up fam 🙋🏻♂️🙋🏼♂️it’s your brothers here to enlighten you on an insightful conversation with a client today. His name is Joe and he’s a total stud that’s been getting stronger and more fit with us over the last 4 years. Anyways, let’s look at something you might be missing:
After his first set of bench press today, he asked what would happen if he moved his hands slightly wider on the bar for the second set (he showed me what it looked like, and the position he demonstrated was a bit outside shoulder width apart).
“If you can keep your chest engaged the entire time, stable shoulders and your elbows from getting to wide, we can work with that .”
After set two with the wider grip, still getting the same number of reps, when asked “Is your chest burning from using it? Is it tired?” he said “I didn’t really feel it as much.”
Set 3 we returned to his normal grip, shoulder width. Asking him the same question he said “I feel my chest working way more and it just felt way better.” Here’s what he asked next:
“Well wait, how does it make a difference in how much I use my chest just by changing the width of my hands in a bench press?”
“Well think about this, the wider the hands, usually the more unstable the shoulders are. This means the chest doesn’t maximize its ability to drive the movement because the shoulders are too busy trying to get stable, and this is often where the wear and tear happens within the shoulder joint because the ligaments and tendons are trying to do too much of the work. What we want are stable shoulders so your back and shoulder blades stay steady against the bench so you can actually focus on pushing through your chest. And when your hands are in the perfect place, usually around shoulder width, you protect your shoulders and use your chest way more so it’s a win!”
Is it bad to go wide on bench? No, not IF you can control it using your chest. And 95% of people doing a bench press in gyms today aren’t controlling it or using their chest. This is why there are so many shoulder injured today! Width isn’t the answer, control is! Think about this next time your on a bench! Brothers out! Ciao 🙋🏼♂️🙋🏻♂️ #thedailyfitnessfind
1 1414 minutes ago
Who doesn’t love some Buffalo Boneless Wings?! . So I decided to get a little creative with it and minus out all the extra unhealthy calories. Enjoy this guilt free! .
Ingredients: Free Range Boneless Chicken Breast, Oatmeal (ground), 2 whole Eggs
Sauces used: Franks Red Hot Buffalo Sauce, Hak’s Habanero Pineapple BQQ sauce, Ranch Yogurt Dressing
Set your oven to bake at 350 degrees for 20-25 minutes. .
P.S ...Use sauces in moderation
2 1415 minutes ago
2 1115 minutes ago
FAT is (too) often described as something negative, and too often used as an insult, omitting how important this component is ➡️ 2 Types of fat is stored in our body: essential & non-essential ➡️ Essential fat: Women have 10-12% essential body fat. We have a higher percentage compare to Men (3-5%) due to gender specific fat deposit in breast tissue and surrounding uterus ➡️ Essential fat is actually ESSENTIAL - if you loose it, well, you die. Vital organs are made of it ( Brain, nervous system ..) ➡️ Non-essential fat: will be stored as Subcutaneous fat & Visceral fat ➡️ Non essential fat will retain body heat, provide energy during rest & exercise and act as a padding ➡️ Subcutaneous fat: stored under the skin.It can translates as cellulite. ➡️ Visceral fat: surrounds our organs. A part of it is actually essential for "padding" internal organs. Only an excess of it can be harmful for our health. ➡️ Sufficient fat store are necessary for female hormonal balance. ➡️ Gynoid fat distribution pattern from puberty to menaupose: bum, breast, lower abdomen, thigh, triceps, inside the knees ➡️ If you ever meet anyone in a gym making you feel bad about your appearance, take your sexy bum and walk the f*** away 🍑🍑🍑 #health#selfie#bodypositivity#bodypositive#fat#loveyourself#womenempowerment#womenworkout#womenempowerment#curves#bodyacceptance#gym#fitness#fitnessblogger
IT’S HERE! IT’S HERE! ⠀
The most amazing 20 minute workout I have EVER done. Seriously, I was tired after the first 5 minutes, but that’s why I need to keep going! Today I had to take breaks, but I WILL get stronger! 💪🏻
Transform 20 will be available for Beachbody On Demand members in April. BUT, if you sign up with me, you can be part of my test challenge group starting in January! ⠀
Seriously, I am sooooo excited! 🤗⠀
I have made excuses for so long, but who doesn’t have 20 minutes?! ⠀
▫️Amazing transformations!! ⠀
Drop a Christmas emoji if you want more info for this early access group- never any pressure from me! ⠀
Spots are filling up quick; will you be there?! ⠀
I absolutely love milkandeggs.com! Being on the go most of the time, I usually like to order my meal prep food from their site to save time, especially with my busy schedule! 💗
I order mainly fresh organic poultry, kombucha 😍, and vegetables from their site! It has made my meal prep week much easier and their food is high quality!
Another thing I love about their site is that you can shop by different diet options-if you are on a vegan or keto diet, they have an option for you! 💫💪🏼 Discount SWONG for $20 off $40!
8 17730 minutes ago
Sometimes you have to ask yourself “What do I want the most?” Instead of “What do I want right now?” Comfortability has been a major crutch for me since I can see results without maxing it my effort. It’s so easy to get lured into a mindset of “I’m just going to do enough to see progress” when your mindset could be “I’m maxing out myself working toward my goals”. Would you rather be mediocre or exceptional? I’m pretty sure we all deep down want to be exceptional. Yet exceptional requires hard work and consistency. Do you push yourself to put in the work or are you settling for just enough? My daily goal is to be the best version of myself everyday and to do that I can’t settle for just enough. Are you ready to change your mindset and be exceptional in all things?
Your energy, your time, your drive, and your actions must be maxed out everyday. Only then will you get where you want to go!
3 3230 minutes ago
Transparency post- I LOST a lot of my confidence and mojo about 2 years ago and GAINED a lot of self doubt. It started off with just posting less and thoughts of doubt in myself, my abilities, and my future. After stepping away from bodybuilding @kyle_gossage and I started training differently and weren't as consistent in the gym. I have the type of personality that I'm either fully in or I'm out. I need something to dedicate myself to for accountability. Due to this I let my nutrition slack too. This just added to my self doubt and motivation. I hit a major plateau with my body composition, but was so stuck in my routine and ways that I wasn't taking the needed steps to make a positive change. Most recently we have decided to make our HEALTH a priority and this just so happens to be when I learned about Arbonne and decided to dedicate to the 30 days to healthy living. We also quit our rock climbing gym (its 50 minutes from our house-not realistic) and joined the YMCA (15 minutes away). Cleaning up my nutrition, getting back in the gym regularly, and working towards some of my personal goals has greatly increased my confidence and I truly feel like I'm getting my MOJO back. It's great to back 👯♀️🤷♀️ .
Que onda Chingones y Chingonas!! 🐧🐧
El #ejerciciodeldia son los Spider Curls! 🕷🕸🕷. Este es mi ejercicio favorita oara biceps! Cuando se hace correctamente se siente como si te fueran a 💥 explotar 💥 los 💪🏼💪🏼. Incorporen en su rutina ya sea a la mitad o al final. No es necesario usar mucho peso. Mantengan sus repeticiones entre 10-15 y descansen 1 minuto entre sets.
Feel a sore throat coming on? One of the most effective at-home remedies is gargling with warm salt water. This will decrease swelling and kill bacteria. If you have a particularly bad sore throat, try gargling hourly to help soothe your throat. ⠀
If your sore throat has lasted for more than a couple days and is paired with a fever of over 101 degrees, head to Trusted ER. If a red rash accompanies your sore throat or your throat feels blocked, it could also be a symptom of a much more serious problem. #themoreyouknow
The moment you walk through these doors, you become more than an individual. You become part of an adopted fam by choosing to spend 45-60-75 minutes with us. 🚴🏽♀️
We care about YOU.
We care if your bike is left empty when your name is on the list.
We worry, ruminate and hope we said all the right things to make your day just a little bit brighter.
We want nothing more in the world to see you succeed.
And even beyond that, we are SOOO freaking honored to be a part of your journey.
It’s not about who’s on the podium. Every foot that steps through the door makes this place come alive with what they bring to the bike. We all have different stories, are at different stops on our journeys, different strengths & weaknesses, and different things we all are trying to “get through.” We’re not supposed to be perfect. So the moment you step into the studio, let your guard down, be powerfully present, and let the true YOU shine. ✨
Because the world freaking needs you - WE freaking need you 😘 - so you should probably answer that call 📞
We hope you feel this love too 🥰 See you on a bike soon #CYCLEBAR 😊
The weather is rainy and cold and I’m missing the warm weather... I’m not missing classes though I am SO happy to finally be on winter break! I am even more excited to have more time for my workouts and I’ll be posting a lot more workouts and videos so keep your eye out for them!😜
Let’s take a second and be real here... not every second of your workout are you going to look perfect!!! Embrace the ugly faces and just ENJOY the workout! Honestly if you’re not making any ugly faces then you probably need to up the intensity of your workout:) I hope you guys are KILLING your workouts this week!!💞
2 336 days ago
Today’s workout definitely kicked my butt😅 I’ll post more of it on my story but give it a try:
5x8 straight leg deadlift
5x8 sumo deadlift
5x10 KB swing
6x8 seated rows
6x12 reverse flies
4x8 lat pulldowns
4x8 each arm standing single arm lat pull downs
Ab circuit: repeat 2x
10 decline crunches
20 decline Russian twists
20 plank hip swings
10 side plank hip dips
10 reverse crunches to hollow body hold
10 20 bicycles
1 2411:12 PM Dec 4, 2018
Me when I see my first final and already know my grades are about to be dropping vs. walking out of my last final knowing I’m done for the semester
Casually chilling in loungewear next to a football field.💋😂 #doitforthegram
Das erste Mal fiel mir das Influencer-Phänomen in Stuttgart auf. Es war Herbst. Es war kalt. Es war richtig kalt.🍂 Dennoch – ein Mann, nur mit einer Badehose bekleidet, poste in einem Brunnen vor einer Handykamera mitsamt Stativ. Ja, ihr habt richtig gehört. Im Brunnen. Im Wasser. Im Herbst. Auf der großen Einkaufsstraße vor dem Schloss. Da will mir einer noch sagen, dass das ein einfacher Job ist. 🤣
99 48910 hours ago
On season versus off season and 13lbs difference. 💁🏻♀️This fluctuation in my weight is typical for me, although this year I’ve been able to keep my weight lower than I have in the past (136 vs 142-144). I still take photos and I still “suit up!” This helps keep me motivated and in check a little better. 👌🏼Thankfully my posing suit from @angelcompetitionbikinis has adjustable tie sides! My stage suit would not fit so this is definitely a huge help.👌🏼
As far as competing goes, I have about 1.5 months with ✌🏼 vacations until I start prep again. I really can’t wait!! This time off has been refreshing but I’m ready to get back in the game!
19 311an hour ago
Obstacles are put in your way to see if what you want is really worth fighting for 💪🏼
This is your Tuesday reminder that you already have what it takes to accomplish amazing things. Put your mind to it and grind, every single day. Excuses won’t get you anywhere. Once you start seeing the results of self improvement, it becomes addicting. You start falling in love with the person you’re becoming, the places you’re going, the things you’re doing, and it motivates you to work harder. You deserve the best, so start treating yourself like you actually believe it! #transformationtuesday
63 4428 hours ago
« Le bonheur est à ceux qui se suffisent à eux-mêmes. »
23 5387 hours ago
Winter bulking 🧐🧐
I have had a few questions about this recently so I thought I would share some info 👊
Am I doing one ? No! Why? I don’t like it🤪
For me I did a bulk at the start of my fitness journey and it undoubtedly helped me get the “ gains” but it’s most defiantly hard in terms of a mental game! If you are lean or in good shape then gaining weight can be hard on your mindset! By all means I think it’s really effective for muscle gain, but I personally won’t be doing one this year with my wedding only 7 months away I want to be maintaining my shape👍
Tips for bulking if you do decide to do one
🌫 Increase your calories slowly, 100 roughly extra per week, stick with the extra for a few weeks then increase again.
🌫 Don’t folllow someone else’s calories- just because your favourite instagram influencer can push down “ 3k” calories in a day doesn’t mean you can! We are all different
🌫Embrace the fluff! You will no doubt feel bigger than you want to be, but embrace it and try to not let it effect you
Hope this helps 🥰 @doyoueven@doyouevenwomen