Holy moly Batman! Where were these during like EVERY prep I’ve ever done?! I ordered two boxes of @doughbardoughnuts and dang if it wasn’t delish! Less that 20g of carbs in one donut?! Is this even real life RN?! It’s a party in my 👄. Go get you some. #healthyrecipes#donuts#deadlifts#girlswholift
What I've been staring at for 45 mins each night😂.... remember guys, cardio is not necessary for fat loss and I only ever really do it a few weeks before competition or during a short cutting phase....think of it as a tool to be used.... nothing else changes.... if you increase calories you are not really increasing your deficit, rather you are able to eat a few hundred more calories.....and in some cases cardio will make one so hungry they end up eating at less of a deficit than they would have with no cardio at all....this is a mistake.... if cardio gives you insatiable hunger, refrain from doing it until you can nail your diet on the daily... especially when fat loss is the goal #cardio#mensphysique#fitness#fitnessmotivation#cardioviews#aesthetics#bodybuilding#fatloss#minicut#caloriedeficit#iifym#flexibledieting
Info & Cara Pesan Hubungi:
Line: @gya6186x (pakai @ depannya)
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More footage from the other day! Arms and shoulder work! And yes I did drag my bench out into my living room to get this work in💪🏽 no excuses. Get it done. Don't have a way, make a way🔥 I always have to break up my videos because there's so much footage from that day😝 I threw in supersets using 20lb and 10lb dumb bells. I go heavy at first and then I go light, doing as many as I can until failure. Control the weight. I don't care how much weight you're holding, just don't go swingin it. I always gotta speed these videos up to get as much in as I can! The burnout was too real!
#Addedsugar is not so sweet! We've been sharing healthier fall recipes for you to enjoy, without the disadvantages of added sugar. Why you ask? Sugar has been linked to obesity and diabetes, but did you know it's also been linked to certain cancers, leaky guts and digestive problems... #Skipthesugar with us by reading your labels carefully and finding more nutritious recipes. Tell us your favorite dessert and we'll try to share with you a healthier option!
Thanks for the infographic suggestion, @erinlindseyyy. I mention macro friendly and high protein in nearly every recipe, and I’ve attempted to simplify it in this graphic.
If I had to sum macro friendly up in a sentence, it would be making a food with lower calories from carbs and fat and emphasizing calories from protein. But why do that? Is protein magical?
None of the macronutrients are magical, but protein is usually more difficult to incorporate into the diet. Carbs and fats are readily available and dirt cheap. Just look at a box of Oreos or ramen noodles.
Not to mention, eating more protein is great for body composition for its high energy cost during digestion and absorption. To simplify, fewer calories will be absorbed from protein than other macronutrients.
All that being said, protein may be essential for building muscle/recovering from training, but all three macros are important. I would encourage you to not look at any as good or bad. They all serve a purpose - it’s just that protein is under dosed in most people and could be a huge benefit for those people.
This is a tough topic to fit in an infographic. Shoot me a DM or leave a comment with any questions you have. If you’re curious about macro ratios, check out my post from a few days ago.👌
Workout Wednesday 🍑💦 A favorite glute 🍑 exercise that can be done anywhere anytime! Single leg banded glute bridge. Amazing to build your hamstrings and gluten while working on stabilization in the core and lower back. Close by is my @intelliroll for recovery and to loosen me up in between sets! In addition to my @intelliroll I have my @motiv8performance aminos 🍉💦 always handy to get me through my workouts and throughout the day! ☀️ @motiv8performance code chrissy30 for discount!
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Pants: @miabrazilia #bodybreakthrough
This is what happens when you have someone else cook you a surprise dinner. We had breakfast for dinner, almost 800 calories later 😬 tomorrow is a new day, back in my hands and control. I have some shin splints going on so going to take a rest from my morning walk tomorrow. At least today was a good step day 👍🏼
Are you making progress? 🤔
😭There is nothing more discouraging than putting everything you’ve got into reaching your fitness goals & not getting a return on your investment...
😁In an effort to keep things simple, I’ve created a quick success checklist below to make it easy for anyone who has hit a plateau to isolate what’s holding them back!
Do you know your target calorie & macro intake?
Are you counting your calories?
Are you hitting your macros & calorie intake daily?
Are you making changes as your body adapts?
Are you weighing your food? .
Are you making healthy food choices?
Are you getting enough vitamins?
Are you cheating too often?
Do you have a goal-based training program?
Are you lifting weights 3-5x per week?
Are you using the right rep ranges for your goals?
Are you increasing the workload over time?
Are you using a variety of exercises?
Are you varying your routine every 3-4 weeks?
Are you incorporating super sets & drop sets?
Are you taking long enough rest periods?
Are you taking 1-2 days off each week?
Do you have a goal-based cardio program?
Are you doing your cardio 3-5x per week?
Are you increasing intensity based on your goals?
Are you in your target heart rate zone?
Are you staying motivated?
Are you giving your 110%?
Are you tracking your progress each week?
Are you committed?
Do you want to reach your goals?
Are you prepared to do whatever it takes?
The idea here is to make sure that you aren’t just doing “some” of the work & that you are paying close attention to every aspect of the process if you are really serious about achieving your goals....
Nobody said it would be easy, but that doesn’t mean it can’t be done! 💯
Hope this helps!🤓 Need a plan? 🤔
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Big day of training and/or coaching ahead?
Morning trainer heading to work?
Coffee lover and fitness enthusiast? .
🤷🏻♂️Why not combine the 2 things you need between workouts or between training and your job? .
Coffee and protein!! .
Caffeine can enhance personal energy output and recovery. It assists athletes in being able to train harder and for longer periods of time. Caffeine also stimulates the brain and improves alertness and concentration. Studies suggest caffeine can also increase the availability of muscle glucose when consumed with a carbohydrate source. .
Consuming whey protein post or in between workouts is an effective way of assuring the body is recovering quickly and assisting in muscle growth and repair. .
How do you combine these 2 glorious gifts to the world?
1 large iced long black
2 scoops @trueprotein WPI or POST flavour of your choosing. I personally go for Salted Caramel or Raw Coconut
Mix iced long black w/ 2 scoops of protein and shake until well blended.
Drink the heaven, be sure to enjoy it while it lasts!! #trueprotein#thenaturaledge @trueprotein
Flashback to our first official TPC stage client @kirsty_elitefitpt who won bikini short at the WFF nationals and went into place third in the same division at the WFF worlds in Ireland a few weeks later (far left)
I want to take minute to C-E-L-E-B-R-A-T-E these people right here!! For the past few weeks, this group of amazing people have been kicking butt in our online bootcamp. Not only are they really transforming their own health, they are empowering and supporting each other within our private group.
Each day I check in with my peeps, I see the following: ~ SWEATY SELFIES ~ ENCOURAGING WORDS ~ FUNNY MEMES ~ MOTIVATIONAL QUOTES ~ RECIPE SHARES ~ TRUTH BOMBS ~ CELEBRATIONS ~ TRANSFORMATIONS
Some people have asked me why I do what I do. Why do I choose to work a "part-time" job when I already have a full-time job. Why I stick with this company 3.5 years later. Why not a different network marketing/home party-type company. How long will I continue to do this---Ummm, FOREVER! :-) I'm here to stay, BB can't get rid of me haha.
The truth is, this company is EVERYTHING I believe in. Quality fitness programming for EVERYBODY. Nutrition programs created by experts but easy enough for all of us to follow. Supplements created by Harvard-trained scientists that are also the OFFICIAL sports nutrition supplements of IRONMAN (umm, need I say more?!?) and a daily "shake" (omg I hate when people call it that lol) that has literally transformed my health from the inside out.
BUT MOST OF ALL.....This opportunity has brought these wonderful individuals (and many many more) into my life. We have worked hard to create this AMAZING supportive community, a place where everyone feels acknowledged, appreciated, understood, empowered AND dang, they have been seeing some KILLER results too!
Kudos to this crew, I love you all, and I'm so proud of you!!
Transformation update, people need to stop viewing transformation as a 12 week sprint, otherwise you’re always going to yo-yo as most methods aren’t practical or sustainable. Instead treat it like a marathon, you’ll get times where you can’t run as fast when you get to a hill but when get to the down hill slope then you sprint with its momentum, in short the BBM platform has been providing this amazing woman the tools to deal with the highs and the lows and has been supporting her for the past 18 months in her quest of becoming the best version of herself ....... down load your the app now and take advantage of the 7 day free trial
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[single leg hack squats]
Got dem uneven glutes? Uneven bum? Well try the single leg hack squat to really engage the glutes!! .
Variation to make it harder - curtsy lunge . You will feel it burn! .
Let me know how this goes!
Absolutely love following these guys and just read this post and could not not share this with you all - it is so true!! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#progress#happiness#confidence#lovelife#loveyourself#exercise#eatclean#fresh#healthylifestyle#strength#makeithappen#muscle#fatloss#bodycomposition#lovetheskinyourein#Repost @rebornfitnessclub ・・・
Meet Tegan, one of the happiest girls you will ever meet! Trains almost everyday and loves it! Doesn't try to crush goals everyday but just generally enjoys her training. She trains for fun and the results come.
So Stop always trying to “fix” yourself
So many of us feel like we will love ourselves “when”:
- When I lose 10kgs
- When I have a flat stomach or a box gap
- When I fit into a size 6
But the truth is, when you get “there”, “there” still isn’t good enough. You will then have to fix something else that is “broken”, without truly appreciating what you already have.
So instead of trying to constantly fix yourself - accept where you are now, and enjoy it! Walk around with confidence and be happy with the body you have now, because it is yours and you should own it.
Even if you still feel you are a work in progress - be happy with the skin you have.
Not everyone needs to pistol squat (or be able to), but everyone should be AS strong and stable on one leg as they are on two.
The thing is, training on one leg is tough, and I rarely come across clients or friends that can do it effortlessly with good mechanics. And that's not to throw shade on anyone—my single-leg work leaves a lot to be desired too.
Thankfully, it doesn't take much load, if any at all, to make your single-leg training feel like a 5RM back squat (just kidding, powerlifter, please don't crucify me).
99% of you can probably step onto a platform that's ~20 inches from the ground, but I bet a lot would struggle to control the descent—exercising is tough when you take momentum out of the equation. 😉
If that's the case, try your hand at some eccentrically-controlled step-ups with a countermovement, as @richa318 shows here.
By shifting some of the weight forward (Lauren pushes the plate out), it changes the body's center of mass and leverages, making the exercise more manageable—this means more work can be done during the eccentric portion of the lift (when the #glutes are lengthening), which is often neglected.
Give it a shot and let me know what you think. 👊🏻
IG vs. REAL LIFE 🤷🏼♀️
Don’t compare yourself to someone else’s highlight reel! I would’ve much rather just posted the pic where my leggings smooth out all my insecurities, but I’m not here to make someone else feel less than adequate just bcs I have a magical pair of high waisted leggings! I loved my body at 300lbs and I love it now. Jiggly stomach and all 💕✨
#throwback to the last time I was training in Melbourne at this years @arnoldclassicau - love that expo, the atmosphere and the people! Crazy to think that next year I'll be competing there 😱🙋🏼❤️ I have 21 weeks to put together my best yet for the Australian novice stage and I'm so excited 😍💯 happy Thursday ❤️