“Those who jump will never fly”🕊My biggest jump in life was to move across the world on my own 5 years ago. It was the best decision I ever made🙏🏽 THANK YOU Los Angeles for being an amazing home away from home and for giving me the highs and lows I needed to become the person I am today✨💛
Wondering where sweater weather is...anyone else?🤔 Also, is it acceptable to start eating and drinking everything pumpkin spice yet?? Asking for a friend (aka myself... #yesimbasic
). PS — for all my friends joining in on the 4-week reset, I’m going to make a little calendar so everyone can keep track! Stay tuned so you can get yours👊
Glider Reach Progression:
1. Start in modified push up position, hips tucked under, glider under working hand
2. Bend non working arm and reach glider forward keeping hips tucked
3. Straighten non working arm as you draw the glider back under your shoulder • Progress exercise into a full plank position • Progress into one reach, one single leg mountain climber (same knee same elbow)
4 reps of 3 sets per side
✨My current workout routine✨
I’m moving to Australia in 5 weeks so I really want to spend these weeks working out because I know once I’m there it might take me a while to get back to the gym! So here is my plan that I started last week and let’s see how it goes 😍💕
Monday: Back +Chest + Biceps
Wednesday: Rest day (Stretching)
Thursday: Triceps + Shoulder + LISS
Friday: Hamstrings + Glutes
Saturday: Abs + HIIT
Sunday: Quads + Glutes
My workouts usually last 1,5 hours (it includes warming up) Currently I have the time to workout so I’m really enjoying it and trying to push myself! If you have any questions ask them below 👇😊💕
We love having girl bosses in the studio! Here’s a sneak peek from @lifewithsydneyandco
’s shoot a couple weeks ago 🙌🏼 Hope to have you shoot in the space again real soon ❤️ @callielwilliams
Should you train to failure?
Well, firstly, what is failure? For the purposes of this post, it's being unable to perform another full repetition of the same weight with the same range of motion and form as the rest of your reps across that set. This is a fairly broadly accepted definition of muscular failure
In a well regarded study, Brad Schoenfeld found training to failure caused greater increases in lactic acid in muscle which were critical for muscle growth, as they trigger increases in intramuscular growth factors. Sounds good to me!
Alongside this training to failure means that as you reach this stage of a set, your smaller muscle fibres become fatigued. Continuing to train at this stage forces your nervous system to utilise your body's larger fast-twitch muscle fibres. Importantly, you have to acknowledge that your nervous system is now fatigued, and resultant sets cannot be performed at your highest capacity. In short, if on one set you can get 12 reps at complete failure, you may only get 7 the second set. However, if you had stopped at 10 reps on the first set, you likely would have been able to get 9 or 10on the second set. Ultimately, this is because you have less fatigue in your nervous system
Two recommendations when bearing all this information in mind would:
1) train to failure only on the last set of a given exercise or on the last set for a particular body part e.g. the last chest set on a push day or the last quad focused movement on a leg day. This would be an approach that anecdotally I've found helpful, almost like getting the most from the muscle before moving onto another
2) Training to failure shouldn't be used on every set. This will simply reduce performance across your subsequent sets on all exercises -
What's your own approach? Have you considered if you train to muscular failure?
#ibiza #ibz #fitnessmodel #sixpack #sixpackabs #abs #abgoals #summershredding #shredded #lean #naturalbodybuilding #mensphysique #ukdfba #ukbff #training #bodybuilding #teamscience #youtube #benchpress #gains #bulking #bulkingseason #workharder
I still can’t believe that my first program is launching TOMORROW! The 8 Week Ab Sculpt is something I’ve been working on for MONTHS. After getting countless questions about how to build a 6-pack, what exercises to do, and how to eat for results, I knew I had to create something that incorporated all of the above and more.
But I didn’t want to just give you a list of exercises to do. I wanted to go beyond what most programs do and really break down WHY the program is set up the way it is so you understand what you’re doing. You also get a clear plan of WHAT to do with a variety of exercises you can do at home or at the gym in only 5-15 minutes.
As far as nutrition goes, we’re ditching the diets and making simple maintainable shifts. It’s a plan that teaches you about fat loss and how to create sustainable changes based on where you’re currently at. No more feeling overwhelmed and like you need to change everything overnight.
The last part that’s included is MINDSET. I haven’t seen any other plan that breaks this down, explains why it’s important, and gives you a clear action plan. Because if you don’t work on whats going on between your ears nothing will stick. It all starts there.
You get SO much more than just a guide a build a killer core. You get all the tools you need to make some incredible shifts with your health, fitness, and mindset.
It’s been months of work, but I’m so excited to be able to release this for you tomorrow! I’ve also made it super affordable and it breaks down to less than $11 a week for the 8 weeks with FREE access after the initial 8 weeks!! 🙌🏼
If you’d like to be on the launch list so you get first access, drop your email below or DM it to me! You’re definitely not going to want to miss out on this! 👏🏼🔥
Are you working out today? @kasiakejt
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Today I “werk” my booty😉. Do you workout everyday? How do you train your body? Are you only interested in going to a gym? What do you look for when you are looking to loose weight, or tone up?? Well..I was looking for something that incorporated weights, cardio, and easy meal plans that I could follow. Let me tell you, I never thought I would ever be working out in my home🤨. But... why not🤷🏻♀️. Why did it take me so long to find this. To realize that everything I was doing in the gym I could do in my home, on my time⏱. Let’s face it...we are all busy, and taking care of ourselves is usually the last on the list🤦🏻♀️. But our health, and sanity should be a priority👊🏻 so we can be our best for our families, and our busy schedules.
Having this in my life, the support, and friendships I’ve made has made working out FUN. No longer stressing about when am I going to be able to get to the gym, or get out for a run. I know when it’s going to happen, I made a comment, and now it’s part of my routine. I’m happier, more productive, and I’m improving my health and body from the inside out everyday❤️
I am always looking for new friendships, and new lives to change❤️
So if this is something you are looking for in your life, message me and we can chat😍.
#40something #fitafter40 #busymomof4 #2boys2girls #alwaysworkingonme #findingtimeforme #alwaysmakingprogress #buckeyefan #worthingtonkilbournegraduate #loverogue #coffeelover #lovethebeach
❤️ #bostonterrier #aloveforfitness #abgoals #readyforfall #beconsisitent #routineiskey #waterislife #beproductive #lovetoreadpd #livetheskinyourin #workoutfromhomelife
Y’all... it feels good to feel good!!!
The picture on the left was the beginning of last summer, the picture on the right... welp those are my 80 day results.
Now, I’m all about keeping these results and while my nutrition hasn’t been 💯 with summer my workouts have not stopped!!
This program helped me to add muscle onto my body and rev my metabolism! Which makes maintaining a HELL of a lot easier!
I’m finishing up this round of 80 day and in two weeks starting it all over again!!! Why? Because I freaking love it, it works for me, and because I’m obsessed!! Lol obsessed with feeling good and pushing my results even further!
Come join me!!!! What info on how? Drop an emoji below.
A girl with goals.
A girl with clear goals.
A girl who has a plan to get to those goals.
Small goals in your path to the bigger shinier goal.
Successful people aren’t gifted or lucky - they just work hard. They stay loyal to what they said they were going to do long after the mood they said it in has left them.
I wanted zero part of that 5:30am alarm on this rainy, dark morning - I honestly thought something was wrong and it was the middle of the night still. But I made a promise to myself yesterday that I’d get up when my alarm wen off.
I told myself while I was laying in bed - “yesterday you hit snooze for an hour. You didn’t like the tone that set for the day - rushing around trying to catch up. Who has the control to change that for today?! YOU! Get your butt up and out of bed!!!” Life will throw us challenges every step of the way! Dark, rainy mornings when all we want to do is sleep in, the kid who usually sleeps in up, wandering around at 5:45am - we have to learn to navigate the challenges and push through!
Fine tuning my Ab workouts is much easier now I can actually see them! 😅
Also knowing the function of a muscle helps massively for exercise selection. .
The Abs we see are called the Rectus Abdominus and their primary function is to flex the spine... like in a crunch or sit up. .
Some studies have shown increased activation with increased load (added weight). Other studies also show different levels of activation between upper and lower abs.
This means we need to select exercises that incorperate these factors into an effective workout routine.
In my workout I do Bodyweight Crunches for activation followed by Hanging Leg Raises to target my lower abs and Weighted Crunches for my upper abs.
Why not try these exercises to target your Rectus Abdominus in your next core workout?
Had a long busy day today and came home SO GRATEFUL that I get to do what a love. Believe me, behind all the perfect Instagram posts I have bad days too. It’s important to remember that most of us don’t post our failures on here. If you know me you also know that this year has been the most amazing and hardest at the same time. I have so much to be grateful for and your gratitude will make all the difference in your life. Be grateful for the amazing, the good, the bad, the lessons and the magic that’s all part of this thing we call life🖤 Sending love to you all and hope you have an amazing week🙏🏽 #staygrateful
I’m still at it but hadn’t posted in a while. Been working on getting rid of my belly fat. This is now what it’s looking like after giving birth by c-section almost four months ago, and doing a 30-Day workout challenge. It’s not exactly where I want to be but definitely close. #postbabybody #abgoals
🖐Stop the scroll for a hot second! I need to give a quick shout out to this #hotmomma
has not only made a commitment to her health and happiness but she is committed to helping other busy, full time working mommas focus on their health and happiness, too! 🦄🌟 She balances her full time career, family life with two adorable toddlers, and still finds the time for her at home workouts and growing an up and coming successful business! And she’s on fire helping her tribe and her team do the same! 🔥🔥 So glad that we have the opportunity to grow our businesses together! And seriously..#mombodgoals
I can't end the day without highlighting some of these amazing transformations that came out of the latest 8-week program that we just finished up! ➡️The first two girls aren't girls I know personally, but they shared their before/after in our greater program community page and their results blew me away! I mean..... COME ON NOW!!! ➡️Photo 3 is my girl Alli! She started this program 6 weeks post-partum (she literally got the clearance from her doc the week we started)! She was committed every day from day 1- day 60! And look at that amazing transformation! I'm so inspired and motivated by her! ➡️The last photo is yours truly. It's funny cuz I can tell you guys from beginning to end I cheated myself out of the awesomeness of this program through my nutrition. BUT - even with that, LOOK at the change in my back! Crazy amount of muscle tone and inches lost!! .
Remember, guys.... Round 2 is kicking off on 10/1 and I want YOU there!!! Drop me your favorite emoji below and let me save you a spot!!
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Waist Trimmer... RESULTS!💯 Watch closely to see the Sweat Roll Off!🔥💦
❤️🖤 Trying to look lean in a crowd of fitness enthusiasts this weekend!! Thanks #absofsteel
for a productive cardio session! 🖤
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Today I heard something that really struck me... “Confidence comes from consistency.”
When I first started working out and drinking my superfoods, I didn’t feel confident in really any way. “Desperate” is a better word for it.
Desperate to feel better. Desperate enough to take a chance on at home workouts and “some shake” that I had never tried. Desperate enough to reach out to someone who was practically a stranger to ask her what she was doing to look and feel so great (oh, and make a living!).
It took me months of daily work to get to the point where I finally feel not only confident but extremely happy, fulfilled, supported, and strong!
If you’re feeling desperate, know that it’s possible to turn it all around. If I can do it, you definitely can!
And the lucky thing is, I was there not too long ago. So take the chance that I did and give yourself the gift of every tool you need to feel confident again. I promise, you won’t regret it 💕
8 Week Ab Sculpt launches Wednesday!
What it includes:
• An exercise plan to help you develop a killer core (workouts range from 5-15 minutes).
• A simple to follow nutrition plan that breaks down fat loss and gives you all the introductions needed to start cleaning up your nutrition.
• A break down of the most influential pieces of mindset and simple steps to start making a substantial difference with your focus and motivation.
The 8WAS can be used alongside whatever program or activity you’re currently doing and can be done right at home or at the gym.
If you want to be on the list for launch send me your email or wait for the details to be released Wednesday! 🙌🏼
I workout for my sanity not to get skinny or a six pack (though getting one is a nice perk 😉)
I workout to be the strongest mom possible for as long as possible for Olin and Davin...both mentally and physically.
I workout to combat stress, anxiety, to center myself 🙌🏻
I workout for the endorphins, the badass feeling I get.
I workout to be more resilient to the insanely busy lives we lead.
Oh and to better handle back to homework nights 🤪
Find what helps you find your peace and do it everyday 💃🏽
THOUGHT for the day:
Go the EXTRA mile. It’s never crowded. 😘
Today’s Workout: ➡️ •DB Bench press (12,10,8,8,8)
• bentover rows 4X8
• shoulder press 4X8-10
• lat pulls 4X8-10
• bench dips 3X10
• 3 rounds of 21’s (curls)
4X15 leg raises
3 x30 bicycle crunches
I am constantly striving to better myself rather it be physically, creatively, mentally, spiritually or intellectually. I work toward personal growth daily in all these areas. To know me is to have experienced each of these elements of me. 💪🔮💭🕉📚