When doing any type of core work, it is imperative that you keep your core braced. While doing bicycle abs, focus on keeping your lower back completely flat to the ground and twisting your shoulders, not just your elbows.
Yesterday I woke up at 530 am as always. I went to work until 530pm, dinner until about 645, rushed to have my nails done at 7, got home around 930, cleaned my house/walked my dog, and somehow made it to the gym for the last hour that they were open. By the time I took a shower and started to cook my dinner it was almost midnight. Days like that are super hard for me. I force myself to stay up late to get everything that I need done and to see my boyfriend who has a complete opposite schedule than I do. Sitting here reflecting on my day and I’m proud of myself that I was able to go on top of being exhausted. I always say this but I somehow always end up doing the most on days I reallllly don’t want to go. I’ve been focusing on my arms and it hurt to drive this morning so I guess I’m doing something right. Here’s to another day of doing what’s best for myself and taking it one day at a time. 🙃 #keto#lowcarb#ketogenic#weightloss#fitness#lchf#salad
No road is identical.
No journey or path will be identical.
And that is okay!
The most recent journey I am on, is finding out and testing the waters, to see if I am indeed ready to date and be in a forever relationship. Or not.
The thing is, EVERYONE has their opinions about what I should do, or shouldn't do. How I should act, and how I shouldn't act. How long I take to text back, or if I call or wait a few days. And ALL of that advice and the suggestions are sounding like white noise to me.
A couple of years ago, no, I wasn't ready to date at all. Because I was dealing with healing from my assault and another abusive relationship. I also wanted to take time to just be me, heal, work on myself, and find myself again.
Today, I know what I want. I know what I'm working on and continuing to work on. I have standards, that I will NOT lower. I'm able to listen to myself and my gut and intuition without much hesitation. I don't settle anymore. I now know my worth. And for a long time, I didn't Which was really sad, but I also learned a lot from all the pain I've experienced.
A few things I've learned on this journey:
1. Taking your time is a must.
2. Don't ever limit your options.
3. Don't feel guilty if you don't have the same feelings for the man.
4. Don't let a man rush you into anything you're not ready for. (I.e meeting, labels, any and all physical stuff, etc.)
5. Enjoy the process, and don't dwell on all the "what ifs"
6. Your heart can be guarded, but you can still be vulnerable.
7. Do NOT under any circumstance, set unrealistic expectations! (I did this a lot)
My 1 syn brunch this afternoon!
2 fried eggs in fry light
1 tin of beans
2 slimming world sausages
1 tablespoon of brown sauce (1syn)
Just what I needed 😍
2 82 minutes ago
We all seek this true happiness, this perfect life but the truth is there is no perfection. This picture represents real life a blended family that has the same struggles as everyone else and a couple that fights just like everyone else. One thing I can tell you is that as husband and wife we stopped aiming for perfection and trying to create this perfect situation that does not exist but rather just let things be as they are. We fight and argue like any other family but we quickly work to get back to the present moment and move on. Right after this picture, I blew up Lol, because my son would not behave and everyone was staring at me and judging me, because I wad disciplining my son.
I fucking love my family so much and thats why I go to war ever day! I love my wife @lvaquez30 more than words can even explain thats why I fight to be the best husband I can be. I adore my children thats why I go to war to show them what hard work is all about and what it can bring you.
But I wanted to send this message with this beautiful picture of my amazing family to say stop fucking comparing yourself to others, you are perfect were you are and we all have shit on our plates and most of all we are all messed up in our own ways!
Rather sink into the imperfections and just try your best to laugh it off knowing this life is about the journey and the lessons not the perfection that does not exists.
So cheers to the 500th time all of us retake a picture to make sure its perfect knowing we are all a work in progress!
With ❤️, Coach John Vasquez
1 12 minutes ago
I always get asked how I lost so much of my belly fat and aside from eating healthy and working out hard💪🏻🍑🔥 I always take my prolessa, which is a fat reduction powder that also helps with hunger control😍 I make sure I take my tabbies, weightloss enhancers, and always make sure I give myself the nutrients it needs💪🏻
Here is a 1 month transformation😀💪🏻🍑🔥💦💕💕💕💕
My consistency in replacing some of my bad eating habits with healthier choices has left me highly intolerant of most processed foods. I also feel better overall, which is a reward in itself. And I like to think that I look better. Spending this cool summer morning putting together a grocery list for the next week and enjoying some steamed almond milk jazzed up with honey, turmeric and cinnamon. Both turmeric and cinnamon have some amazing anti-inflammatory properties and are great spices to include in your diet. A little goes a long way! Every bit helps, right? What beverages, other than coffee, do you enjoy that also possess some health benefits? I’d love to hear! Happy Wednesday! #health#healthy#healthylifestyle#nutrition#antiinflammatory#motivation#inspiration#weightloss#postpartum#postpartumhealth
0 310 minutes ago
I’m taking a fistful of NUTRITIONAL SUPPLEMENTS at the moment (for specific reasons) so I wanted to touch base on supplements here b/c I think there’s some misconceptions surrounding the topic and I’m finding people are confused when it comes to the supplement aisle so let’s dive in! 👇🏻👇🏻
🔹 Nutritional supplements are not meant to replace a well-rounded diet and lifestyle. They are meant to supplement deficiencies or nutrients that may be lacking in food in general like vitamin D. Supplementing in times of stress, both cognitive and inflammatory, is also a hot time to be taking specific supplements. If you’re eating well and managing stress, chances are you don’t need to supplement. Often a standard Multi will do.
🔹Before taking any supplement, I highly recommend taking a nutritional deficiency test. You can have these tests administered by a nutritionist or health clinic (it’s not cheap, but so worth it). You may not even need the supplement you are taking just b/c you read about it online. In fact, taking certain vitamins in excess can be harmful like vitamin A & E.
🔹Do your homework! You wouldn’t buy the first car you saw on the lot. Research brands and their quality/standards and their manufacturing process. Not all are created equal. The word “natural” is unregulated and so can be used carelessly. Trust the source! Some of my trusted brands include Thorne, New Chapter, Source Naturals, Pure Encapsulations, Dr. Mercola to name a few.
Have any Q’s about a supplement that you maybe taking? Hit me with a DM and I’ll be happy to help!
1 13an hour ago
▪️Cossack Squats▪️ ~ small group training Wednesdays 5am 🤓 food for thought : “The cossack squat improves the hips range of motion, strengthens the core, and sculpts the legs and glutes. This exercise also helps to build muscle endurance, and increases your flexibility and mobility”. @befitapparel Full gear ... code : Elisa10
apfau Need help with setting up your diet and routine for your goals?
If you’re trying to lose fat and the first question you’re asking is “what supplements should I take to burn fat?” then you need to take a step back and rethink your approach.
Losing fat comes down to your diet. More specifically, it comes down to eating in a caloric deficit which means eating less calories than your body needs to maintain its weight. When eating in a caloric deficit, it is normal and expected to be hungry. For that reason, I like to eat plenty of veggies since they are low calorie and filling. I also like to drink black coffee because it helps to suppress your appetite a bit and has 0 calories. Cardio is also a useful tool to burn calories which means you could keep calories a bit higher than if you didn’t do any.
If you have your diet spot on, you can experiment with a fat burning supplement if you’d like. Just remember that supplements should be the last factor you focus on to lose fat, not the first.
If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching 💪🏼
when it comes to our bodies, a lot of us are fixated on the number of the scale and our BMI which is based on height and weight. The reality is that different heights and weights look different on different bodies. Weight and BMI aren't always the best indicator of health. And solely basing your fitness level and progress on how much weight we’ve lost isn't looking at the entire picture.
Let’s take a look at two girls: Nikki and Shannon. We’re the same height, even wearing the same exact bikini (thanks @bronzyswimwear) but wow! Look at how different our measurements are. Both of us are avid healthy mealpreppers and regulars at the gym, but our body measurements and calorie consumption is different! But despite the differences, we are both healthy, happy, and doing what helps us to reach our own personal fitness goals! And that’s what matters!
The point of the post is that it’s never a good idea to compare your body to someone else's, or attempt to get your body to be the same. So many things contribute to our body makeup like bone density/frame size, relative muscle mass, body composition, etc.. A better indicator of health is how you feel, and how your body performs. A body scan (like a DEXA scan) which measures your body fat, lean mass, and bone health can also be helpful.
So, next time you're worried your body is different than someone else, remember the phrase: you do you, boo! Because seriously, that’s what it’s really all about: our own individual fitness goals, finding what works for us, and supporting each other to get healthy! Now let’s go out there and slay the week!
@caligirlgetsfit and @justget.fit#healthyfood#healthylifestyle#healthy#slimmingworld#beforeandafter#fitfood#weightlossjourney#health#veganfood#plantbased#bbg#transformation#glutenfree#fruit#eatclean#diet#wholefoods#foodie#vegetarian#cleaneating#nutrition#iifym#protein#vegan#fitnessmotivation#weightloss#fitfam#fitness#fit#exercise
2 1632 hours ago
Carbohydrates are the fuel to our bodies, choose complex (whole wheat) + keep in moderation for a healthy lifestyle 🌾 📷props @blonde.health
Tip of the day —> Slow Down! You Eat Too Fast!⬇️
The reason I wanted to share this #tb is because I realised I kind of don’t feel satisfied after eating my meals and that’s because I am in a rush and I eat too fast! I decided to create the time for my meals to eat slowly and enjoy it!
💡Did you know it takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness?!
☝🏻If you too are someone who eats too fast and never feel satisfied and full, EAT SLOW, CHEW MORE!
❗️This can be the best advice I can give you for losing weight! I usually have big meals and if I also eat slow, I don’t feel the need of snacking till my next meal!
Please try this🙌🏻
I want to thank you Shanti @happybellyhealth for reminding me put this habit back to my life!!! 🤗🤗🤗 It’s working sooo well😍 I appreciate it❤️❤️❤️
Have a great day!💜
Günün Tavsiyesi—>Biraz Yavasla! Cok Hizli Yiyorsun!
Ayni zamanda günün #tb si olsun. Son zamanlarda yemek yedikten sonra daha fazla yeme hissim oluşmaya başladı, bunu derin derin düsündükten sonra altında yatan nedeni buldum! Acelem olduğu icin hep cok hızlı yemek yiyorum! Dolayisiyla suandan itibaren, ögünlerime zaman ayırıp tadini çıkarmaya karar verdim!
💡Yemeye basladiktan yalnizca 20 dakika sonra beynimize sinyal gittigini biliyor muydunuz?
☝🏻Eger sizde hizli yiyip, doydugunu hissetmeyenlerdenseniz, YAVAS YIYIN, DAHA FAZLA CIGNEYIN!
❗️Bu sizlere kilo vermeniz icin verecegim en iyi tavsiylerimden biri! Ben genelde büyük ögünler yerim ve eger birde cok cigneyip yavas yersem eger diger ögünüme kadar atistirmalik hissim de kalmaz!