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Pain free squat baby!! (For now)
4x7 with 370 lbs @nervousaf
Hadn’t squatted since last Tuesday so I was quite nervous tonight 😬 this is a huge win for me. Made sure to brace really hard which was pretty tricky 😅 Still anxious about deadlifts this week let’s see how it goes... 7weeks out #patience@alfredtsg
Happy Monday Madness 💪🏼 went to the gym and hit chest today like everyone else lol but to be honest with you, the gym wasn’t packed at all so I couldn’t complain 🤭😇 weighing in at 124.6 right now and starting my cut next Monday in hopes I can get all my tubes and macros down correctly the way I see fit! Hope everyone had a great start to the week🖤
Back and shoulder workout!! Guys I tweaked something in my back a few days ago😥 I wasn’t going to do back today but after a few shoulder exercises I decided to give it a go.
I used my @kttape tape and it helped relieve some of the pressure on my sore muscles! After two days off because of illness I had to get back in there and this tape helped so much 😋 definitely worth a try if you don’t already have a tape of choice! (Not sponsored)
Hope everyone killed their workouts today and if you haven’t made it to the gym yet add some of these exercises to your routine💕 If you are struggling to make it in at all feel free to message me for that extra push. You got this, Channel your inner badass and GO GET AFTER IT!! #iam1stphorm
Is tracking your food ‘bad’ for your mental health?
For some people - yes absolutely. If you have a history of disordered eating it is absolutely reasonable to say that you should not track your food.
But for most of us, tracking can be a really useful tool to understand the VALUE of our food.
To make long term habitual changes we need to: ⚡️Understand the value of our food
⚡️Know roughly what our daily budget is
⚡️Know when we have gone over that budget and when to pull back
If you can’t successfully do the above, then you will always be a slave to your coach, trainer or remain in a perpetual cycle of buying ebooks you will never use.
Because you have not learnt the value of your food! 🍎
Think about money for example. Maybe you were educated on the value of money by your parents or maybe you had to learn the value of money by making a few mistakes. Either way you came to a place where you knew that you had X amount of dollars and it needed to last you X amount of time. So you are cautious and take thought as to how and why you spend your money. But were you ever educated on the value of food? Are you aware of your daily ‘budget’ of calories?
The difference between money and calories is that once money runs out, it’s gone. Calories on the other hand, you can store for use later on (aka gain weight). Why does it matter? Because being overweight is a health risk. It’s not fun to admit and it hurts to hear the truth. But we will never decrease our rates of obesity without proper education. It’s not enough to say ‘go off of your hunger cues’ because we know that obesity leads to leptin insensitivity which means that those hunger cues aren’t working anymore.
Tracking your food (at least for a short period of time) gives you a good understanding of the value of food. Think of those who do intuitive eating really well - most of them have tracked at some point in their life and they are able to maintain a healthy weight range without obsessing over a specific diet or worrying about what they eat. They just subconsciously know.
If you take the time to learn the value of your food then you will be taking the first step to making long term change ♥️
29 7663 hours ago
A little monday reminder: Just because you do not see results after a day or even after a week, do not give up 💗 You may not see changes yet but every smart choice you make is affecting you in ways you’d never imagine 🙌🏼