Your mindset is your biggest weapon, never be afraid to chase down every single one of your goals - big or small! I can’t verbalise how excited I am for the big changes happening in my life! Bring it on! 💪💖
Not the best vid in the world but what can you do when you forget your tripod and your hip thrusts are feeling surprisingly good 🤷🏼♀️. Also yes I legit workout to this song 😂🙈.
Hip thrusts are probably my favourite booty exercise as you get to use heavy weight but still get that amazing glute burn when you're done 😻🍑. @myonomics cycled them out for my last phase because I'd been doing them for 6 months straight and they'd gotten a little bit stale. So we changed things up to allow me to resensitize to the movement and I've been patiently waiting 10 weeks to get them back 😇. Safe to say it worked a treat, 3x12 at 100kg feeling smooooooth in week 1, can't wait to see what I can do in week 6 when the intensity is up 🔥.
Top tips for hip thrusts...
🍑keep your chin tucked and ribs your down with a slight posterior tilt on your pelvis
🍑set up so the bench is resting just below your shoulder blades on your mid back, an aerobics step with 4 or 5 risers is perfect for most people, if you’re using a standard height bench the set up is slightly different- just crawl up onto the bench so its still resting on the mid back, but don’t go all the way down to touch the floor between reps!
🍑Picture hinging from your mid back with the torso remaining straight, rather than your upper back remaining still but the hips sinking so your back arches- looking forward with your chin tucked instead of looking up really helps to correct this
🍑At the top of the movement you want vertical shins, full hip extension and a BIG glute squeeze
For more hipthrust tips head to the glute kings page @bretcontreras1
Women empowering women. That’s what this 🌏 needs more of.
More authentic relationships.
I just finished up the final touches on our Become a Coach Group that launches tomorrow and I’m so stoked to share alongside these two! If you’ve ever considered doing what I do as a Coach, or just learning how I’ve turned it into my full-time job now is the time to tune in! All three of us are yoga teachers but we don’t just teach yoga, we work together too!
Just over a year ago these babes were complete strangers to me. Social media connected us and the world of Coaching has kept us together. I’m not gonna lie we’re not very smooth haha and this is about as good as our acro skills get.. but we have so. Much. Fun.
Going from a broke yoga teacher working a side job at a bar late nights to waking up every morning with purpose and passion and getting to work alongside amazing women like these two fuels my fire to work harder every day.🌲
📲 link is in my bio to join us!
Why I hit the gym so soon after my show ↓
I’ve got a lot of questions about proper protocols post show, and why Im not taking time off to rest and recover?
I tell everyone to do what’s best for your own body, you know it better than anyone else. Because I didn’t feel super depleted for extended periods of time during prep; The days after competition (and a few treats) were a breeze and I had some amazing training sessions because of it! Though I am excited to enjoy a little bit more flexibility in my training and diet this offseason
Clearly, my bf has a talent for capturing me at my best💁🏼ignore my patchy tan coming off & the scar on my leg that I never show because I hate it🤦🏼♀️ #embracingit#happytuesday
Physique update/progress pics for coach as of 10/16💪🏻🎃 these were taken after approx 16 hours of traveling and no sleep in 48 hours😐 but sometimes, das life.
I did what I could to reduce bloating through my day of traveling, but I still feel the swelling/puffiness a smidge.
Some steps to reduce/prevent bloat from flying (or any form of extended travel):
1. Stay hydrated💦 the added pressure during a flight is dehydrating, and can cause digestion issues (hello bloat).
2. Sure, drinking more water makes you have to pee more during your flight..but that leads me to my next tip🤸🏼♀️
3. Stand up/walk around as much as possible during your flights (and layovers) to help with circulation.
4. Add lemon and/or mint to your water for their added benefits.
5. Avoid sugary beverages, like soda and juice.
6. Pack your own snacks to prevent limited (and not-so-ideal) options onboard or in the airport.
7. Avoid chewing any gum, this causes you to swallow more air, which equals gassy/bloat😁💨
It was this very pic that made me decide that i needed to make a major change in my life AND that’s exactly what I did. Never looked back!!! Time will pass by regardless, who cares if it takes a year or two or five? Just freaking do it!!!💕 #progressnotperfection
Bulgarian split squats are amazing for targeting the glutes because they allow you to get a lot of hip flexion. Here I'm using the sissy squat to rest my hind leg on. Resting my foot on a bench never feels right but this is perfect as the pad rolls as I shift through the movement. #legday#splitsquats#glutes#gains#fortmyers#gulfcoastfitness
DEC. 2016 ➡️ OCT. 2017
I was always comparing myself to social media influencers and asking myself, "WHY WON'T MY BUTT GROW?". 😭 I thought maybe it was an Asian thing and that I'm stuck with a flat booty for life lol 🤔🇨🇳. It sure wasn't easy, but I managed to prove myself wrong. I completely changed my mindset. Instead of doubting myself, I kept telling myself that it's possible. Chinese girls can grow a booty lololol #TransformationTuesday
I grew up with a single mother, that worked full time to give me and my sister the entire world. We moved houses often. Starting in Perris, CA, then different parts of Corona, CA, and then one day Rio Rancho, NM. —
I attended over 10 different schools, and constantly had to make new friends. I think part of that process made the 600+ mile move a little bit easier to do. Living in New Mexico was different, it was tough, but it was an experience I wouldn’t trade for the world. It taught me that your home is where you make it and we were damn determined to make our our own. —
7 1/2 years later out of that original four year commitment, I was 19 and determined to go back to the place I knew I needed to be. I believe that I was called to make that 600+ mile move back to California, to do something with my life. I didn’t know what it was at the time. And at times I still don’t know what it is. But all I know is that if it weren’t for every step that my mom took, I wouldn’t be taking the steps I am now. —
Sometimes I look at my story and think, I had it easy compared to others. Which isn’t a lie. But then I ask myself why am I comparing my story? Sure I can’t relate to what they went through, but can for sure as hell listen. —
Not every one needs to know my story. But if I remember where I came from, and what I have worked through then I will be that much more grateful for the times that were hard and the times that seemed like easy pickins. With the help of the lord everyday will be just as easy as the one before. And when the going gets tough, well you bet your sweet ass I’m gonna keep going with the lords help.
Life update 1: I got my bedroom back after a week of floor replacements and sleeping on a couch in my basement
Life update 2: still no abs but we working on it (Go hit up @evlathletics because this is the smallest I’ve been in like a year and a half and I still get to eat all the food 🍕)
I hope you all enjoy my cute dog in the background 🐶
Post spin class refuel - High protein “cheesy meatbally” pasta bake from @whatsianeats_sw 🙌🏼 Hands up if knowing that you’re coming home to something this good makes you work-out that extra bit harder?! 🧀🚴🏻♀️🚴🏼