Ive been stressing over Xs lunch when he starts Prep next week. ButI knew avo sushi would be a win for him. So I finally attempted it. Soooo messy but devoured by all. #sushiwin#prep#lunchboxes#mumwin#imadeit
Calling all chocoholics! New menu addition, your next addiction! Our breakthrough range of protein muffins are the perfect brunch or mid afternoon snack to get you through the day without breaking your meal plan. Get on it now 💪🍫
Just not sure I’m ready yet, or if I’ll ever be!
So this little lady flies off to prep next week. I cannot believe school is upon us! I remember when Otis started school, I blogged about everyone telling you - as you held your very newborn baby - that ‘they’ll be off to school before you know it.’ I did a thousand internal eye rolls to this every time.
But when it’s here and it’s beating down your door, you really do wonder where the time went.
I’m already having all the feels. I think about all those times I longed for space, even just five minutes to shower alone. But now it’s not far off, I’m not sure I want it.
I wonder if I’ve done enough. Have we had enough adventures? Did I sit still with you for long enough? Should I have just dropped more of my ‘have to get this done’ to just BE with you. Did I really need to snap and get shitty all those times? Could I have been more? More present, more patient, more loving.
I know it’s not the end, it’s the beginning of a new chapter for her especially. But these days of her and I, and us as we know it, are changing.
Nothing confronts me more as a mama than change. Because change means growth. And while, yes, sometimes the days where your babies are a bit bigger bring an easing of sorts, they also make my little heart ache.
Not really sure how to bundle up all this emotion and I won’t even have my number one #girlboss around telling me what to do about it 😘! I do remember how completely unnerved I felt for the first semester of oat’s schooling. Like the rug had been pulled for under my feet! So I’m preparing for a bit of that 😳
For now though; it’s chocolate 🍦 on the couch and a movie, just Ryan, Ami and I. We’re enjoying a girlsie night while Otis is having a sleepover and Arlo is in bed. Let’s just linger in this bubble a little longer hey babe? 💕💫🙌🏼 (📷 @kikiandbully)
Jsem strašně vděčný za to, že se letos můžu připravovat na produktech značky @teamallmax. Když porovnám evropské výrobky (suplementy) s těmi z Kanady/Ameriky, tak se dostanu k tak velkému rozdílu, jako je ten mezi NHL a českou Extraligou= Úplně jiný level! 🤠 Na videu je Aminocore (BCAA) - Rozpustnost, chuť, kvalita, propracovanost ☺️👌🏾 Kdo zkusil, určitě nelitoval, tak zkuste taky. Objednat můžete na 👉🏾 www.fitnessmuscle.cz 👈🏾 A do poznámky zadejte slevový kód: "W10" pro 10% slevu 😎👌🏾
Right: HIIT only
Left: Weight training & HIIT
I don’t like it when I see transformations that encourage others not to do ANY form of cardio in order to reach their aesthetic goals. I achieved this with both weight training AND cardio in the form of sprint training. Maintaining / improving your heart health should also be one of your main goals when you exercise and should not be neglected in order to reach an aesthetic goal quicker 🙅🏽♀️
We’re now into the 3rd week of January.
The new years hype is still strong every one,crushing goals and making summer bodies.
Not quite,Most started out too strong,they’re now sore hungry tired and on their 3rd cup of coffee of the day and its only 9.30am.
It didn’t stick,but why?The workout plan and diet you downloaded promised glistening abs within weeks.
Blood sweat and tears,thats how we get results right.
Let me break it to you,You don’t have a HIIT deficiency, you don’t need more volume and most definitely don’t have a caffeine and pre workout deficiency.
Pain,struggle and suffering seems to be the desired outcome from diet and training systems I’m currently seeing floating about.
Where you most likely have a deficiency sleep,recovery,digestion.
Adding more fuel to the fire WILL NOT improve these integral ingredients for results.
Do you chew your food,have consistent bathroom habits,Sleep Hygiene, Stimulant intake.Do you have colour and variety of micronutrients on your plate at every meal?Do your meals even look edible.
Lets address to how improve some of these and look at some actual standards.
40 chews or semi liquid state with your meals,put the knife and fork DOWN when doing so.
Poop twice a day,with no strain.
Sleep7-8 hours, pre bed,ZERO electronics,when you wake,ZERO electronics in a pitch black semi cold room.
Coffee,limit to 1-2 cups a day,and have 1- 2 days a week with ZERO stimulants.
Micro’s,As much veggies and colour as the plate will handle,STOP WEIGHING SPINACH!
Technology Breaks/Detoxes where you remove all technology for 2X16 hour periods a week.
Move,7k steps a day in outdoor light(10k isn’t feasible for most its winter and you work in an office).
Rest and recovery day’s,where you have a nap,get a massage,or nail’s and Hurrr did.
Training 4-5x45 minute sessions a week will tick the boxes if the quality is high and you don’t f**k about.
Train hard but recover HARDER.
Nailing the above,will have a huge impact over any amount of volume/HiiT/Supplementation for your results.
BTW the above,simple as they may seem will only add value and quality to your life.
Back dominant upper body day 🦋
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
Let’s talk exercise rotation...
There’s a common misconception that you have to change your entire training program every few weeks to ‘shock your body’ and progress, this is just not true 🙅🏻♀️
In fact it’s sometimes beneficial to keep exercises the same, particularly your compound lifts. This way you can track your volume and load and monitor whether you are actually progressing or not 🏋🏻♀️ & you know what you need to do each session in order to apply overload and progress. ☺️
You can increase volume over time through increasing sets/reps at a particular weight, you can improve your form and execution at a particular weight or increase weight on the bar! You can also use different methods such as increasing time under tension but the previous methods mentioned are probably the simplest to utilise ☺️
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
This can be particularly beneficial if you are relatively new to training and are a little more unsure of how much you can lift!
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
It is however a good idea to rotate/swap certain exercises out if you plateau with a particular lift or start to get niggles or injuries. Also if you hate an exercise so much that you avoid it every session it’s probably worth swapping it out! It’s so important to enjoy training to a certain extent...enjoyment will result in consistency 👌🏻
A busy day ahead here at the Lily Pad.
With Abby & Nigel's gorgeous invite commission to finish, shoot proofs to approve and my last valentines card to create I'll be a busy Frog.
But first I'm going to need all the wake up juice. Have a productive Tuesday y'all, ❤🐸✏
"Challenging yourself everyday is one of the most exciting ways to live."
People always ask me how I get myself to the gym everyday. Honestly, once you make it your lifestyle, it just comes naturally. Don't think of it in a negative way, why not try to make it your stress RELIEVER instead?! Then you'll definitely WANT to add it to your schedule, not because you HAVE to. A healthy lifestyle does not only change your body... it changes your mind, your attitude, and your mood. 😊
Video creds - @gill_lucky_fitness
@fuelabbotsford @fuelabbotsford @fuelabbotsford #teamfuel
WNBF Mens Physique World Champion Damien Taylor pictured here for @s11strength, be sure to follow Damien for updates and check out S11strength.com for diet and nutrition protocols; “a single light beam is enough to drive away many shadows.” WNBF MENS Physique World Champion s11stregth.com or DM @s11strength for enquiries // DM @joshchoveaux_ for enquiries // @wnbfofficial @protan_official