I realize my resistance bands are perfectly festive in green and red!!!! 🎄🎄🎄 Still didn't help distract from the fiyah in my body 🔥🔥🔥😂😂😂 •
@bodyrocktv_lisamarie Day 1 of 12 DoC in SweatFlix!
I use to go to the gym almost 7 days a week. I would run on the treadmill. Climb steps on the stair master. Then maybe do a couple of the assisted weight machines.
I did not really have a leg day or an arm day or back/chest day. It was really hard for me so I would just do cardio.
This went on for six months. I never saw any change, none of the kind of change I wanted.
I wanted to build muscle.
To tone up.
But all I knew how to do was cardio.
The programs I do now give me leg days, arm days, back/chest days.
But they also give me more freedom to incorporate working out into my days by being able to do them anywhere.
They have given me more results in three months then I ever saw doing my own workouts at the gym for six months.
I now have consistency.
I have the thing I spent months praying for.
And I have it all from my laptop.
I’ve put in the work and I have and will continue to get results. All it took was for me to get past the fear and just begin.
I’m working with my mentor to build up a team of girls that want those things⬆️ in there life. That want and know they deserve more and are willing to invest in THEMSELVES!
Only a week left to get in on it and start prepping for the new year that’s coming!
DM me! Hit that comment button! Or hit the link on my bio!!!
Exercise combos that challenge your entire body’s strength/core/balance/power are most time efficient ✅ most effective at fat burning ✅ and best for functional movement ✅
Try these two out as a superset...no excuses today! #getafterit 🔥☝🏽#workoutwednesday#fullbodyworkout
Tuesday nights at Bucktown Athletic Club are no joke!! @chicagoathleticclubs #cactv#BAC#hiit
It’s MY BIRTHDAY!!! No it’s not! ... but Friday Dec 15 is!! && We are gonna PARTY with 34K MAGIC IN THE AIR!! 5AM | 6AM | 915AM
Non members Drop In $20 | Members donation welcome ! 💯 will go to @salvationarmyus #FIGHTforGOOD to help provide for those in need this Holiday Season. Please share & pack the gym so we can FIGHT FOR GOOD & spread that 34K MAGIC!! #koakingdom#itsmybirthday#brunomars24kmagic#BrunoMars @brunomars
Classic stir fry over rice.. Everything but the meat and so satisfying! #plantbased
The best carb vessel, in my opinion, popcorn! You can shovel FIVE cups air popped popcorn with these toppings for 155 calories, 31g carbs, 1g fat and 5g protein
OR you can eat one measly bag of skinny pop for 100 calories, 9g carbs, 6g fat and 2g protein. I say if you have carbs available go for volume! #bingewatchingsaturday
Rough morning (due to pcos🙄)= Saturday night workout🙌🏼. Who else is getting their workouts in this weekend? Keep going strong through the holidays! I promise it’s so much better than starting over in January!🤗
🔥Weekend binges- dangers of the f%#* it approach 🔥
Food rules tell you:
what you can and can’t eat,
when you can or can’t eat it,
how you can or can’t eat it, and/or
how much you can or can’t have.
These rules take up an awful lot of mental real estate. They also set you up for disinhibition… aka “the F*** It Effect”.
Here’s how the F*** It Effect works.
Let’s say your #1 food rule is Don’t Eat Carbs. No croutons on the salad; won’t touch a sandwich; no potatoes with your omelette. Thanks.
But this Friday night, you find yourself out with friends, and everyone’s having beer and pizza. You hold out for a bit. Finally, you give in and grab a slice.
That means f*** it, you’ve “blown your diet”, so you might as well keep eating. Cue the binge and uncomfortable after effects.
Of course, if you have one food rule, you probably have several. That means there are lots of ways to “mess up” (and disinhibit). Maybe all night. Maybe all weekend.
Eating by the rules almost always leads to overeating crap, because once you deviate, there’s nothing left to guide you.
Ditch the rules and let hunger be the guide.
Non-dieters (or so-called “normal eaters”) eat when they’re physically hungry and stop when they’re physically full, no matter if it’s Wednesday or Saturday, morning or evening, work lunch or happy hour.
Start by paying attention to your own food rules and responses.
When, where, and how are you likely to say, “F*** it?” What might happen if you let go of that rule and really tuned in to your physical hunger and fullness cues instead?
The trick is to relax and not just at the weekend but all week and in your overall approach to food ✨🙌🏻
▫️LOWER BODY CIRCUIT▫️I was using the “tabata” timer app on my phone (one of my favorite apps for ab training and mini circuits like this 🙃) It’s 30 seconds of “work” and 10 seconds of “rest” in between | repeat x 2
Gym time can be frustrating if it’s peak hour or all the equipments you want to use are taken up.
I’m all about experimenting with different exercises/ tempos/ and equipments.
Here’s a total body workout with 1 kettlebell.
If your desired kettlebell is taken, you can do the circuit with no rest for 20 minutes or do a “x” seconds on, “x” seconds off.
12 kettlebell swings
12 bent over rows
12 goblet squats
12 upright rows
20 side to sides
Making the most of what’s available, time and space you have 💪!
trained about 60 legends this morning for my first ever strength circuit as a coach, followed by a super intense HIIT Skip class! I haven’t been feeling 100% these last few days but watching this amazing team taking on challenges makes it all worthwhile 💪🏻 #strength#tabata#HIIT#skip#jumpropeforheart
Challange yourself everyday! I have been working on my handstands for about 4 months now and am so happy with the results. It started as something i would just dedicate 5 -10 minutes of doing at the end of my workouts and now it's become something of an addiction. I train with high energy always!
If you wanna step out of your comfort zone and learn some new exciting ways to move your body, come say "hi"! guarantee you won't regret it! #24hourfitnessgresham#handstands#HIIT#workouts#dare#upsidedown#cartwheel#turf#balance#24hourfitness
Feeling good! Just got a little rub with no tug. Swear! 30 minute foot massage and 60 minute full body for only $73. Can't beat that. Make sure you're taking care of yourselves out there. You have to invest in yourself. Make sure you're the best version of you. That's what I'm trying to do. Happy Saturday. Stay safe out there.
H O L I D A Z E // only 1 week until xmas and we’re feeling all the holiday feels. sign up for our Be Bright BurnRestore ✨ Jingle Brawl 💫 + HIIT for the Holidays ⭐️ before classes fill up. happy weekend babes!
Crack Slaw!! Cook up a ould l ound of ground beef then fry up the slaw with the beef. Season it however you like!
Merry 25 Days of Fitness Day 16!
Workouts can be done with no equipment, a full gym, or anything in between! Having small workout equipment that you can bring anywhere is so useful for when you're in a hurry or on vacation. This workout is coming at you from the #artofanimationresort at Disney! These workout bands will make your workout a little tougher and target different muscles in your legs! Super cheap and so worth it!
Round 1: 10 squats, 10 jump squats, 10 hip bridges, 10 side kicks each leg, 10 kick backs each leg.
Continue to round number 2. Each round add two reps. (Round 2= 12 of each movement #25daysoffitness
This is a great way to tone these legs!