#245 #deadlift for 1.. Tried for 2 but the bar wasn’t moving. I’m getting back up there. These are sumo deadlifts..I haven’t tried conventional deads yet in this weight. 🤔 I’ll try it next week. 😊 #fitmomof8
🤷🏼♀️ Day 43!! @workouts_by_katya Sooo it’s definitely been a few days since I posted! I did two workouts today #glute last & #arms since I took the last two days for rest (definitely had way too much stress going on and needed to get my mind right which is all part of this journey)... the top picture was from a few days ago when I completed the workout but passed out before I got around to posting about it lol... . So this is a fresh week... and the second to last week to this challenge. 🙀 I’ve learned a lot in these last 6 weeks, been able to make healthy decisions for myself, and been realizing where I am still at fault in my progress. I think my next challenge will be a more internal quest, figuring out what triggers me, what baggage I have lingering that sets off stress eating, and using that to keep my focus level and push myself further physically. It’s definitely an all or nothing thing with me, and I want to keep getting better and learning about what I am capable of... I think we can push ourselves past what we think is possible with our bodies for sure, and I have definitely been underestimating my own capabilities. For example I did 90lbs on the reverse lat pull downs today, and 220lbs on the seated leg press no problem. Yes it takes time to make progress, but sometimes we reach a goal before we realize it because we underestimate our talents. I’m here to tell you to go for it, get outside your comfort zone and push yourself to try new things, and do them beyond what you yourself think you are capable of 💪🏼 #monday#mondaymotivation#gym#wbk#wbkgirls#fitness#fitlife#fitfam#vegan#mealprep#gainz#vegainz#pushyourself#goals#trustyourself#strength#mentalfocus#clarity#fitnessjourney#justdoit#justgoforit#katyachallengesyou#strongissexy#curvyfit
🖤 Of course it’s hard. It’s supposed to be hard. If it were easy, everybody would do it.
HARD IS WHAT MAKES IT GREAT 🖤
1 2147 minutes ago
🎬 Long Range Consequences
(Featuring baby Leo crying in the background)
People that are highly successful at crushing their health and fitness goals are often able to keep long range consequences front of mind when making small daily choices.
They immediately default to the thought ‘what am I trying to achieve long term, where do I want to be in 5 years’ and this process informs their decisions.
Do you use longe range consequences or more often than not lose sight of your goals day to day?
Mädchen - zieh dir doch was Warmes an! Du erkältest dich noch 🙊😅 Jaa - diesen Spruch habe ich schon öfter gehört 🙋🏼♀️👙❄️😂
Aber: Keine Sorge, durch Kälte wird niemand krank‼️ Ohne Virus keine Erkältung‼️☺️ Kälte begünstigt lediglich durch schlechtere Durchblutung das Einnisten der Viren in die Schleimhäute. Besonders wenn diese durch trockene Heizungsluft regelrecht trockengelegt worden sind. •
Eine der grundlegenden Studien zu dem Thema von Stressforscher Professor Sheldon Cohen zeigt zudem, wie wichtig psychische Faktoren sind 😱
„Wie effektiv sich der Körper gegen Erkältungsviren wehrt, entscheidet letztendlich unser Lebensstil. Gut Gelaunte bekommen deutlich seltener eine Schniefnase als Missmutige, und falls überhaupt, dann eine wesentlich weniger tropfende – und zwar unabhängig von Alter, Geschlecht und Antikörperstatus. Je optimistischer, extrovertierter, geselliger, entspannter und ausgeschlafener, umso besser ist man vor einer Erkältung gefeit und umso weniger kann einem die Kälte anhaben.“ - Quelle:
Also meine Süßen: immer schön gut-gelaunt dem Winterblues entgegen und ihr kommt vielleicht sogar um die Erkältung herum 💃🏼😉 Und vergesst dabei niemals Vitamin-D3+K2‼️ Allzu oft entsteht die „Winterdepression“ - aber auch eine erhöhte Infektanfälligkeit - durch einen Mangel des „Sonnenvitamins“. Wenn also noch nicht im Haus - unbedingt besorgen ❤️☺️🙏🏼
Around the end of the year, life gets a little upside down. Here’s my advice, stick to your routine, show up for yourself.
Friday 7.15am//8.15am Tempo//6.00pm Hip-Hop
Sunday 10.45am •
Saturday 9.30am Hour
12 SETS FOR CHRISTMAS is here... and you could win, simply by completing, filming, posting and tagging! 12 sets x 3 rounds w 30 sec rest between rounds, all bodyweight exercises and can be done anywhere, anytime!
Win yourself either:
👉 3 x 30min PT sessions
👉 Personalised 4 week program OR
👉1 x 60min Powerlifting Technical Assessment
Comp closes midnight 24th Dec, and winner/s will be announced 25th Dec (can be used for yourself or a friend/family member but not exchanged for other services).
For 1-on-1, small group, online or powerlifting comp prep coaching, contact me at [email protected] - Everton Hills & The Gap
For all your supplement needs, head into House of Supplements at Morningside and mention me for a discount 🤘
👉 You Are Stronger Than You Think! 👈
1 131 hours ago
🖤 Fitness is like marriage, you can’t cheat on it and expect it to work 🖤
Well would ya look what we have here- ya gurl finally pulled 305 (it was ugly I know okay) and couldn’t be happier. I’ve been working my butt off to be able to pull 315 and have slowly been lifting 5 lbs more than my max every week. Last week, I pulled 290 but couldn’t get 295. This week I got 295 relatively easy with a very small back arch so I figured I’d go for 305 and sorta got it.. which means 315 is even sooner than I thought 🤯😀. I also finally got some knee sleeves because I’m turning into an old lady whose knees hurt all the time so hopefully those will help
💥NEW YEAR FITNESS GOALS💥
Hey guys!👋 I wanna talk about something that I haven’t discussed on my IG yet, and that’s what I plan to do with my fitness goals in the New Year. Currently, I’m not on any meal plan, & I’m going to the gym consistently as well as training pole a couple of days a week.
What I’m doing now isn’t bad, it’s just not where I want to be. My calories everyday are all over the place: I’ll under eat one day, and over eat the next. I’ll eat healthy at one meal, and binge eat on junk the next. I have no structure or organization, and while it’s working right now, again, it’s not where I want to be. 😣
BUT for the New Year, I want to change all that. I want to structure my eating more, and create a healthy meal plan that I can follow easily, and work it around my work & gym schedule. I’m taking a holistic nutrition course right through @alivehealth which has really helped me to gain better insight on what to eat, when to eat, how to meal plan & prep, and just basically how to do it all right. I’ve been wanting to use my new knowledge to devise a meal plan that has me on a slight bulk in the new year (more calories than I’m expending) so I can increase my volume & training at the gym, and then reassess my meal plan around spring time 😄🌱
As for gym goals in the new year, with my new bulking program I’m going to start training harder, and lifting heavier. I want to be more serious with my training & eating goals, but still allow myself some flexibility with a cheat meal here and there 🤪 & making sure I listen to my body when it’s injured, and actively recovering when it does happen 💪
TL/DR? Here’s my summary of my 2019 fitness goals below 👇
👉maintain healthy bulk through excess calories
👉train harder, lift heavier 👉be flexible, cheat meals once in a while are fine, & listen to my body when it’s sore & needs rest -
Tell me, what are your 2019 fitness goals? I would love to hear them! Send me a DM or comment below! 😃👇
Most of the people think about fitness and getting in shape are usually exercise and diet. Everyone knows that burning calories and eating right contribute to a better body, but what about rest?
It is very common that people do not get enough rest or don’t have a good supplementation program to be able to recover their muscle tissue. That can brings them to a destructive rather than constructive interference. Many people are exercising just because they feel better, but they don’t really know what they are actually doing! Thats why after a short period of time they achieve the stage called “plato”. - When you can not achieve any progress but opposite. Than the knowledge comes first!!! The only door 🚪 towards your progress that you can open is the door of the knowledge. That will helps you overcome your body barriers and getting to know yourself better. This is another level. Not everyone has time to knowledge themselves in all aspects of life as being professional takes time, experience and dedication. Than you get to the stage where you are able to control and modulate your body the way you want to be. Another level - when you are able to do that not only to yourself but to others also! Than is a blessing! Being blessed to be able to help others and bring happiness in their life in one or another way is one of the biggest satisfaction in life. Do you agree with me...? Its never to late to start anything in life if thats brings you happiness. My advice if you have started late in your ages at your thirties or four-ties or even later...don’t doubt it. You can do a lot and achieve a lot just be sure you are getting the truth advice, well structured program, correct techniques and methods of training to sustain a healthy and good fitness lifestyle.
MONDAY MOOD - feeling extra 💃🏽
Look at my little cutie in the background, aw🐾
Can't wait for the holiday when I can go to the clubs and dance with ny friends again 😍
I love it!
And as I always say, dancing is the best cardio 💃🏽🏃🏽♀️