W3D3 competition bench @ 35kg. Really re-vamping my bench technique with a focus on elbow tracking. Trailing a few different things and finding my groove 🙂
2 515 minutes ago
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1 1319 minutes ago
• EAT YOUR VEGGIES •
You probably remember getting this advice drilled into your head as a child but sadly, 2 out of 3 Aussie adults don't consume enough veggies. The recommended serving is 5 veggies a day + 2 servings of fruit.Struggle to eat enough vegetables? Next time you make a meal, try make it FULLER by adding as many veggies as you can (each colour of the rainbow if possible). For example, having eggs for breakfast? Add spinach, mushrooms, tomato and avocado. Having a toasted cheese sandwich? Add spinach, onion, avocado and tomato. Having tuna and rice? Add a mix of steam fresh vegetables or your favourite leafy greens.
These are my veggies for a simple stir fry I cooked for lunch 🍅🥕🌽🥒🍆🍠
1 519 minutes ago
So here I am, 0530am.. And I’m feeling hugely motivated by the H3 testimonials that are flooding in on a daily basis.
So whilst I’m feeling this way I thought I would just throw this out there.. Set some goals, create a plan, because a goal without a plan is just a dream right!
So... here goes.. I plan to help 100 people live a healthier happier life in the final quarter of 2018.
I plan to inspire 100 people by showing them how powerful they really are and enhance their capabilities with 7 proven simple steps.
I will show 100 people that if they want to change their lives, they can.
And at the end.. These 100 people will understand that if we do all the things we are actually capable of, we will literally astound ourselves. 🙌🏻 #h3#habits#happiness#goals#dreams#100peoplehelped
How’s your habit going? We’re on day 9 of 21, reading through the Gospel of John together. If you haven’t read today’s chapter, you can find it in our story. It’s not too late to start, or restart!
#transformationtuesday And no, I haven’t been training for 10yrs. But I have transformed over the last 10yrs. I never woulda thought I was going to be a stand out air traffic controller, graduate all my naval schools, courses with the highest scores. I didn’t know I was going to go around the world, get married to my high school sweetheart, and own a home by the age of 20. You don’t predict that kind of shit, and at the age of 18 you don’t really realize the gravity of the situation until it’s came and gone...Now we are here, I own a few businesses in Coaching, clothing, and the gym. But this is not to gloat the success, DO NOT get it twisted. This all started because I had the guts to get in the gym and stay there, and it was to feel better about myself after my naval career. I am most proud of the heart I have poured into my training. The greatest investment out of all my assets has been myself. You guys see the IG stories...I’m kind of a crazy guy...but it’s all passion and there is absolutely nothing that can stop that. I love what I do. That’s really what this photo is about. #bodybuilding#fitness#training#commitment#passion#sacrifice#habits#hbts#gym#goals#veteran#notdoneyet#back#lats#shredded#physique
Day #22 and I am looking so much fresher since my overachiever weekend runs, meh Mondays and travelling Tuesday. It is a rollercoaster ride world we live in, so i think it’s even more important to take care of your self extra ;) and oh the audio is so much better!
So today is #eiduladha, a Muslim celebration of the Muslims going on an annual pilgrimage to Mecca and commemorating the sacrifice of Abraham
So I’m sure we’re gonna be feasting (our eyes mostly) on a lot of celebratory meals, but remember three things:
1️⃣ control your portions
2️⃣ eat in moderation food that might cause you to go berserk and start eating unhealthy all together, or if you can’t control yourself (yet) (cause it takes practice), don’t start eating these trigger foods at all (yet)
3️⃣ if you haven’t tried the day #1 #30dayssugardiet of drinking plain water, this is a good time to start. Plain water naturally suppresses your crazy cravings, so it’s worth to give it a go and it hydrates you as well. So nothing to lose here, except some weight maybe? 😉
Create successful habits by being in control your thoughts, which in turn creates your behaviors and actions. Only think about what you do want and don’t waste any time on what you don’t want. Take a look at your habits and see if they are creating the results you want in your life. If not then use the law of opposites to create your desired result! #Repost@proctorgallagher with @get_repost
Do you have a habit that is helping you stay on track with your goal?
I forgot there was a scheduled power outage all day today, so my frozen prepped lunch wasn’t quite edible 😂🤣 Honestly, the old me would have just grabbed a box of Shapes biscuits and called them lunch, but the me that’s getting up on stage in a tiny bikini decided to make a wiser choice. Down to the local fish shop for some grilled fish. There were two pieces here but I was hungry 🤷♀️ and they make the best fish thanks @hayz045
I am pretty proud of the changes I’ve made in my natural thought processes over the last year or so. It’s almost 40 years of habits to break, but I’m doing it! #change#habits#thoughts#lowcarb#protein#fat#macros#iifym#iifymgirls#fish#fishshop#fishnchips#no#chips#boo
In order to be changed you must analyze your life and what you are doing and it all comes down to habits. What you have in your life is a reflection of the choices you’ve made, what you don’t have in your life is a reflection of the choices you’ve made, all the choices that we have all comes down to choosing to have the habits that we have or to change those habits. Usually the things we don’t want to do creates greatness.
That inspiring message I heard yesterday from a young, successful entrepreneur and it really resonated with me. -
Habits are hard to make and break but the key🔑 is consistency. So even when traveling I make it a habit to still work on building my business ✅! -
Super grateful to be apart of a team who’s mission is to help others reach their goals and exceed them!
Are you waking up each day feeling excited about your life?
Do you feel like you have choice and freedom in your life to create your desires?
No.....I used to feel like this.
Are you ready to give yourself 21 Days to lay the foundations of a daily practice that will set you up to feel happier and give you clarity of mind?
Join me and a small group of like minded women as we explore how setting intentions and working with healthy habits and rituals can transform your life.
Program Starts Monday 27th August
Booking link in bio.
August 21 - August Tabata Complete - So I love google photos because you can search for a word and find cool stuff. I’m missing my family right now because they’ve been in Dallas for almost a week so I type in “family”. Low and behold this photo pops up. What I never realized was my younger son was hugging that giant snake. I had a little laugh to myself. Hope you are having a great week #fitfam.
PLASTIC & WASTE #DETOX: 〰️
🌷Don’t know where to start? Start with what you know: •what you do everyday
•where you spend the most time
🍂Be #honest & #forgiving with yourself. Take account for #wasteful#habits and things you’ve accumulated
🍃Pre detox mode, I have a lot of #waste and #plastic to account for. But we have to start somewhere
🌱Acknowledge your wasteful habits, and find better ones
🌿Commit to #sustainable habits and #choices each day
If you don’t make time to care for yourself, will anyone else?
Moving conversation with a lovely lady today. Told me how she used love training, and at the end of a long term relationship she threw herself into the gym, got to her smallest adult dress size and felt amazing. This was a contrast to the lady now, a couple of sizes above, but feeling tired, everything aches, she’s unmotivated and above all stressed. She can’t figure out why she doesn’t have the motivation to do it again.
Circumstances have changed though, and after the anger, upset and reclaiming of her life post-marriage, where she devoted a lot of time to self improvement, she now has limited time with a new partner, teenagers and multiple jobs. She is now, once again, so busy caring for everyone else, nobody is caring for her. And it’s taking its toll, ruining friendships, causing her stress, and so many emotions she began to cry. However if you don’t make yourself a priority, can you really expect anyone else to?
Instead seeking motivation to rush headlong into unsustainable training and eating regimen, my advice to this lady was to start making small adjustments to improve her health and give her back her energy. Focus on improving her sleep, and becoming more aware, by taking note of how situations, foods, drinks, different movements make her feel and working on changing them gradually.
Motivation doesn’t last forever, but those small things that we become aware of and work on, improve our self-respect, and all contribute to the bigger picture, a sustainable new way of life. ————————————————————————
0 212 hours ago
Make a commitment to yourself and your goals and don’t stop until you’ve made them a reality. #PattersonPerspective
Fitness success is NOT about focusing on your goal
It’s about making the fit lifestyle stick
If resistance training is not your thing, you can build more movement into your day by ⬇️
▶️ Walking instead of driving, especially for short trips
▶️ Taking the stairs instead of the lift
▶️ Going for a walk on your lunch break
If you’ve got a busy schedule and struggle to fit exercise and healthy meals in at this present time, try simply finding ☝🏽one new healthy habit to dedicate yourself to this week, and don't try to add more until you've got the first one mastered!
Focus on one single improvement at a time; you’ll be delighted by the result.
Nothing is stronger than a habit
It will sustain you whether you feel inspired or not, whether you have free time or not.
They will keep you going and they will determine your success
Remember… Habits produce character! 💪
2 62 days ago
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Save this post to remember! The person you become in 10 years is based on your habits and decisions today.
132 101184 days ago
Everyone would jump to buy an iPhone if it was on sale but they tend to run the other way if the market goes down. A market crash occurs often when smart investors buy more shares of a company they like. This is because if they know the fundamentals of the company are right then why wouldn’t they want to get in on it when it’s on sale? #keeponlearningdaily
128 4092 days ago
If you’re still following me you’re a real one. Also shoutout to whoever used my glossier codes because y’all make me real happy:)
17 6242 days ago
SMALL HABIT SWITCHES PAY DIVIDENDS!⚡️ Follow @richardsonfit_@fitathleticworld for daily fitness and health content! Tag a friend who needs to see this!🙋🏻♂️
It is sometimes the smallest switch we make day by day that will slowly shed the fat you can’t wait to come off!🙏🏻
If you add even one of these habits in now you will find yourself eating less and striving towards that glorious caloric deficit goal!👌🏼
We do not have to kill our selves day in and day out in the gym to start off on our transformation journey! 3-4 days a week with more focus on outside the gym habit fixes will pay off way more than 7 days a week of training and poor lifestyle habits.
A lot of the time we aren’t hungry but dehydrated (drink more water) sometimes we have cravings that won’t go away(swap the candy bar for a quest bar), sometimes our body wants more and signals the brain to eat (choose a quality protein instead of a high carb, or eat a salad) when we start on a new calorie deficit we can feel lethargic(drink a glorious black coffee) sometimes we don’t what to eat and how much and when(hire me as your coach😌) .
Simple: 1 starch, 1 quality protein, 1-2 greens, maybe room for desert(fruit bowl full of berries.)
We don’t need to speed up our metabolism to lower our body fat% we need to consume less calories daily or weekly!👏🏻💪🏼
Let me know if these helped you out!🤔🧐😕😲😯🤯
Content by: @mazerfitness .
92 8242 days ago
Such a simple & effective strategy here by @hooper.fit 👇
@Regrann from @hooper.fit - I first stumbled upon the “never miss twice” rule when reading an article by James Clear.
In it, James provides “three simple things you can do right now to build better habits.”
1️⃣ Start with something so ridiculously easy you can’t say no.
2️⃣ Take the time to observe and understand your barriers. What’s holding you back?
3️⃣ Have a plan in place for when you fail.
ENTER: NEVER MISS TWICE
The reality is, life is full of unpredictable circumstances. There will be always be days where you have to work late, get a flat tire, or lock yourself out of the house. These moments are an inevitable, yet unfortunate part of life.
James says, “I find the ‘never miss twice’ mindset to be particularly useful. Maybe I'll miss one workout, but I'm not going to miss two in a row. Maybe I'll eat an entire pizza, but I'll follow it up with a healthy meal. Maybe I'll forget to meditate today, but tomorrow morning I'll be oozing with Zen.
Slipping up on your habits doesn't make you a failure. It makes you normal. What separates top performers from everyone else is that they get back on track quickly. Make sure you have a plan for when you fail.”
Here's a PN classic. Simple, yet effective 👌🏼
🙋🏼♀️🙋🏾♂️As a general guideline, women should begin using the lower end of the suggested portions; men, the higher end.
🍽From there, adjust the number of portions to meet your personal goals and needs.
⬆️ If you need M O R E food because you...
• Are larger in stature
• Aren't feeling satisfied at meals
• Are very active
• Are trying to gain muscle...⠀
↪️Then start by a d d i n g 1/2 - 1 cupped handful of carbs and/ or 1/2 - 1 thumb of fat to a few meals each day.
⬇️ If you need L E S S food because you...
• Are smaller in stature
• Are feeling too full at meals
• Are not very active
• Are trying to lose weight...⠀
↪️Then start by r e m o v i n g 1/2 - 1 cupped handful of carbs and/ or 1/2 - 1 thumb of fat to a few meals each day.
👍🏽We love this method because it's easier than counting calories and nearly as accurate.
🔑Just like with counting, though, pay attention to results and A D J U S T as needed.
37 18562 days ago
KNOW - PROPER NUTRITION
I wonder if Usain Bolt, Lebron James, Serena Williams... or Roger Federer have ever sipped Fit Tea... Or marveled over the marketed wonders of Herbalife... Perhaps after a gruelling session they’ve considered swapping out a nutritious meal for a glass of slim fast...?
Of course they haven’t. While the diets of the athletes above may vary, they all consume real food. We idolize these people and believe their sporting abilities make their biological make up different to ours, but they are actually the same as us. Even though their technical abilities, skill and conditioned fitness is far superior, they also have to monitor and control their lifestyle to fit their goal - just like we do.
When eating a variety of real food, an athlete’s balance of calories consumed will be controlled in relation to the amount of calories they expend. We have to be smart enough to realize that the principle demonstrated by most athletes is all the evidence we require.
The products on the right of this graphic have no relationship with the fundamentals of our biology. They do not nourish, do not do anything that a calorie deficit doesn’t already do, do not alter thermodynamics and do not cleanse us. They do however, cost a lot of money and propose an experience which is simply; unequivocal bullshit.
We are screwing around with nonsense products, making our own understanding more complicated. We eat too many calories and don’t move enough - the fact that 30% of the world is obese is evidence of this.
88 51846 days ago
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