🍑❤️Wanna good lower body and booty work out?! Try this - HIIT with a lifting exercise followed by bodyweight exercise. This is what I STARTED with for leg day - front squat/deadlift wide stance 95*12//115*10//115*10//135*8//135*8- Rotating with 60 butt kicks after each set! Allows ur body to burn more fat n not muscle 💪🏼😜🍑Here's a helpful tip about HIIT from bodybuilding.com- "What makes HIIT training so effective as a fat burner is that it produces excess post-oxygen consumption, a.k.a. EPOC. ... HIIT training on the other hand, can help increase speed, power, endurance and metabolic rate, helping you burn fat faster." #thursdaymotivation#killedit#bootygains#fitfam#fitness#fitmoms#workouts#alwaysaworkinprogress#backatit#goinghard#murves#sweatitout @bodybuildingcom
Most people dread the end of a holiday:
The empty fridge!!
The alarm clock!!
The routine !!
WOOOORRRKKK!! I know because I was one of those people!! I was wanderlust and had ants in my pants searching for my next adventure.
Then I made a switch.
One that clearly, others are a bit jealous of 😉⬅️ But that's okay! If you're stuck, and want to get away from th mundane, want the freedom to leave for a holiday when you want, and are looking for some flexibility that allows you to get paid for the time you put in , then join me :) You too deserve 3pm wine celebrations, lunch dates in the high street, early movie nights, live videos and connecting with friends ... all while getting paid !! Curious ? Comment "me" below and join me and my amazing team of coaches in a sneak peek to coaching on Sunday, September 23 🇨🇦🇬🇧🇺🇸 It's a no obligations way to see what your future could be like and how you could take control of your health AND your financial situation 😊
OBX 70.3 Race Report: Bike 🚴♀️ Part 2
📷: @bkc140.6 .
So, I have professed my 💗 💗 of running many times previously and have a newly found affection for swimming, but....the bike? Well, the bike and I have yet to fully understand one another. .
This is a two loop course, well marked and well marshalled. Riders traverse the long bridge over the sound 4x, which is really a beautiful view over the water (only saw 3 dead seagulls..apparently, they get hit on this bridge often). Super flat, riders go through some small town beachy neighborhoods, with two rather sharp turn-arounds (normally I'm not a fan of cones on course, but these weren't a bother). I did see a random #blacklab strolling down the road on loop 2, looking like he had just taken himself swimming. His humans were no where to be found. .
Loop 1 was good. Good feels, good power, good speed. Even passed a few female competitors. Loop 2 was less bueno. Less power, less speed, less good feels. I got passed a few times. Legs were just getting worked over pretty good, shoulders and back feeling sore and felt the need to stand and stretch on the bike fairly often. Upon reflection, I'm chalking those last 15 crap miles to lack of bike endurance. Not enough 50+ mile rides and just not enough saddle time overall. Not saying my training left me underprepared, just general newbie-ness in the saddle. I certainly learned a ton and plan to hammer a better bike next time. 🚴♀️👊💥
I haven't always been a health nut.
Once upon a time I was a Redbull & Easy-Mac eating, sedentary female who knew nothing of exercise or nutritious eating. --
EVERYONE HAS A STORY, and mine really began in early 2014 when my son was 4 months old and my daughter was just over 2. It all started for me with a handful of food documentaries, and the rebel in me refused to let the food industry "take advantage of me like that."😜 I remember the pounds falling off that first week as my body released fat that I'd accumulated after having two babies, minimal activity (minus the footwork involved with taking care of my kiddos), and not watching any of my food intake. THAT WAS SUCH AN EYE-OPENER!!
I then began going to my apartment's gyms and running 2x a week. I didn't love it, but the results started appearing and I thought "hey! there's really something to this secret formula of healthy eating and exercise!" LOL... so I bumped up the days I ran one by one, and was eventually introduced to what would turn into my LOVE- weightlifting! That's when I REALLY began to see my body shift! --
This journey has taken me many places, but being open to the process is how it all began.💗
Now im a certified trainer with online programs, working on my Women's Fitness Specialization, training on the weekends, teaching a Synrgy Bootcamp class, and partnered with what I believe is the BEST health/wellness/performance/healthy-aging company in the biz!💪🏼
When we submerge ourselves in a lifestyle that we've grown to love, MAN that's just such a huge blessing in this day and age... so many do not enjoy what they do and I am so thankful that my passion was able to transfer into a profession.
My point in this post-
EVERYONE starts somewhere.
EVERYONE didn't really know what they were doing at one point or another.
EVERYONE is evolving and following a learning curve- about their body, their health, what works for them, and what doesn't.
We just need to be willing to seek it all out for OURSELF and be open to taking it to that next level, even if it's little by little!🌸✌🏼#alwaysaworkinprogress#jamielampshirefitness
Got my morning workout in this morning. It's week 2, day 3! I was having technical difficulties. My chromecast wouldn't cast to the tv and I could get BOD (Beachbody on Demand) to work. So then I turned on the computer and the sound wouldn't work. But instead of throwing in the towel, I did I anyway. So, 15 minutes later, I turned on some music, and I did my workout even without the sound. 💪🏻👊🏻 moral of the story is things are going to come up and get in the way and excuses are going to be made but you've got to push through, stay positive, and don't quit! #alwaysaworkinprogress#dontquit#Beachbody#ShaunT#T25
OBX 70.3 Race Report: SWIM 🏊♀️ Part 1
So, that's me in the pink cap...haha!! More specifically with the black and color block kit! .
Being in only my second season of triathlon, I don't have lots of comparisons for open water swims, but for me, this was definitely one of the nicest! As you see, no wetsuits, as start time water temp was about 80°F. I am fine with a race being non-wetsuit legal. It means the water is warm and I don't have to monkey around in T1 trying to get the darn thing off. But it does mean that I and everyone else loses that wetsuit speed advantage. No difference to me either way because I'm never the first girl outta the water anyway. Wind picked up on the last 2/3 of the 1.2 mile swim and I felt like I was being pushed off course some, so I tried to use this as a chance to practice more regular interval open water sighting. It went fine and I was outta the water about the time we expected considering no wetsuit...about middle of the pack. .
For the first time at a race, I got in the water for a short swim preview at packet pick up the day before. I think I'll stick with this practice going forward, as I feel it strengthened my mental game at the start. .
In honor of transformation Tuesday...ugh! There are not many photos of the "dark days". And to be honest, I kind of wish there were. I know I'm never going back, and I've learned a lot through my health journey. Now I'm dedicating myself to helping others while I continue to work on me and reach goals. #notstoppingnow#alwaysaworkinprogress
It wasn't easy and it DEFINITELY wasn't pretty. woke up this morning, tired and cranky. I did NOT want to get up to do a workout. One of the dogs peed on the floor and the other was just being super needy. sure I could have said screw it and skipped, BUT I DIDN'T! I pushed play. Before you can change your body, you have to change your mind. It may not be easy but it'll be worth it. 💪🏻 #alwaysaworkinprogress#transformationtuesday#transformyourmindset
You ever see a picture of yourself and you can't believe it's you?😳 In both good, and bad ways? 🤔 I've been on both sides of that spectrum and for most of my life when I couldn't believe it was me in photos... it was because of how awful I told myself I looked. I was so self-conscious and ashamed of my body that I would crop EVERY single picture to only show shoulders and 👆🏼. In fact I would direct people when they took my picture📸 "oh hey only from the neck up please" 🤦🏼♀️ I was my own worst enemy and my biggest critic. ⏩Fast forward ⏩ Almost 7 years of finding my passion in fitness and 2 years after having a baby... I see pictures of myself and am surprised in a different way, a GOOD way. I've worked my butt off (literally) to get where I am and it's an unexplainable feeling to look at a picture and be proud of my body. That's a new concept for me- one I'm still kind of getting used to. It's never been about weight loss, it's always been about WELLNESS. And what could be more well than being able to say confidently, "I love my body". Happiness doesn't come in a six pack.🤘🏼Beauty isn't defined by a size.🙌🏼 If you love yourself, and love the skin you're in then dammit I say you're freakin' flawless. 💕
I read years ago (maybe Napoleon Hill or Wayne Dyer?) something about self value...that no one can really motivate anyone else; all we can do is motivate ourselves and hope that it catches on. You will probably never know how much you influence others with your behavior. When you always go the extra mile, you will influence those within your circle or who follows your moves, to do better than they have done before.
Your value to yourself and others is enhanced by your ability to influence others, not by the masses, but the greatness of impact, to encourage others to be happier and more productive people. Always influence others to do and be better - when you benefit others, you increase your own value.
The progression over the past 4 years has been some of the most scariest, toughest, challenging but best times of my life. Things that can never be bought or easily forthcoming. From traveling/being in healthcare & clinical research for years to diving into the exciting unknown, I encourage everyone to find their purpose...everything else will fall into place and follow along when you do what you love. ❤️