Heres a fun little burner to kick you into the weekend. Have a go, let me know what you think. For the weights look at 80-85% of your max rep weight. Challenge yourself. -3 mins to complete the set, what ever time is left over is your rest break.
The biggest difference for progress is in the numbers, but not the numbers you would expect! If you find that the scale isn't dropping, or if it is even going up, don't sweat it! The biggest changes will be in your measurements, no matter what your goals are. Losing weight? Check your measurements. Gaining muscle? Check your measurements. Not sure where to begin? Take advantage of your free fitness consultation with @aftannoondelight11
our amazing Certified Personal Trainer and WBFF Pro Fitness Model! #anytimearmy #anytimefitness #fitspiration #fitlife #progress #personaltrainer #personaltraining #healthyliving
Discipline and consistency!
Happy FRIYAY 👊💪
MIND > BODY. 🔹🔹🔹🔹🔹
Whether it's reducing the amount of sugar you're putting in your coffee, pushing yourself to get to the corner during your run or enduring the pain to get those last couple of curl reps out - it's the mind that decides. And when the mind decides something and is determined to succeed in it, the body will follow and adapt where necessary.
Get your mind right and believe in your potential to be able to do anything especiallywhen it comes to your fitness - our minds are more powerful than we will ever be able to fully conceive!
#runliftrepeat #letsgo #grindout #mindfulness #tbt
Day 16 of the #nemphotochallenge
-Protein! Channeling my inner Cajun and making Cajun chicken!!
Parfois quand on se sent mal, il suffit de regarder le chemin parcouru et ce qu’on a fait de positif jusqu’à présent, au lieu de se lamenter parce qu’on a cette sensation d’insatisfaction profonde de soi-même. Il y a d’autres personnes qui m’ont écrit de chouettes et beaux messages à l’issue de mes corrections, mais je n’avais pas le courage de tous les rechercher. Parfois j’enregistre des messages comme ça, que je garde précieusement, et je les relis quand j’ai un coup de mou et que je doute de moi. Je pense que je commence à connaître et repérer les forces que j’ai en moi, pour les autres, et que j’apprends doucement à appliquer envers moi-même. J’ai aussi rencontré des gens vraiment sympathiques et impliqués dans leur travail, avec qui j’ai discuté de tout et de rien, c’est ça aussi qui fait du bien (parce que oui, il y en a qui se permettent d’être exigeants au point de vous manquer de respect). Je préfère retenir le positif. Beaucoup d’implication, toujours, parce que je veux que les gens réussissent. Un peu au détriment de moi-même ce mois-ci mais je ne regrette pas ce que j’ai fait pour eux et je sais à présent comment faire pour que ce soit positif à nouveau (et en mieux pour moi-même) à la prochaine session. L’on dit « quand tu ne sais pas où tu vas, souviens-toi d’où tu viens ». Aujourd’hui pour moi ce serait plutôt « si tu ne sais pas où tu en es aujourd’hui, souviens-toi d’où tu viens ». Bonne nuit. ✨
#goals #healthy #musculation #fitgirl #booty #fit #workout #topbodychallenge #legday #soniatlev #bbg #kaylaitsines #food #transformation #tbt #bodygoal #fitness #vegan #detox #shape #smoothie #abdos #fitfam #eatclean #fitspo #getfit #fitspiration #fbp #bodypositive #myprotein
Clean your gut with this bone broth concoction. Some other benefits:
Protein, antioxidants, amino acids, helps heal your gut lining and improves your immune system, rich in glucosamine, calcium, magnesium, and phosphorous, natural healer helping fight infections and helps digestion, great for your hair, skin, teeth, nails and bones, helps with food intolerances and allergies. The list goes on and on.
What I put in:
Thyme (ground & fresh)
Rosemary (ground & fresh)
Sage (ground & fresh)
Ground ginger (or fresh)
Coconut liquid aminos
Apple cider vinegar
Chicken or beef bones (i Used oxtail bones and beef back bones)
NO SALTS ADDED ☝🏾 .
What to do:
Roast your bones at 400 for about 45 minutes to 1hr. NO SALT!! ☝🏾 While the bones are roasting, add all your veggies, herbs and spices to the crockpot. After bones are done, add into crockpot and fill with water (everything should be covered). Turn on low for 18-24hrs (i did about 21). Once it’s don’t and your house smells Devine, strain everything and let the broth cool before refrigerating. I recommend refrigerating overnight first so the fat can migrate to the top of the broth. Makes for day removal. You can freeze in mason jars or even as ice cubes to just pull out and heat up in a mug! 1 large mason jar should cover all 3 meals for 1 day. And this recipe is good for 3 full days should you be fasting/cleansing. .
Healthy gut is a happy gut!!
The whole 'fall down 7 times, stand up 8' thing really applies here. Except change the 7 and 8 to some sort of 6 digit figures 😂 yes I'm laughing, sometimes that's all it feels like I can do. Some things have happened and I've made some strange, possibly mental health related decisions (although, equally they could be the most intelligent, best decisions for me at this time too)..and I'm rambling. Point is, sometimes shit happens, BUT - I was not built to break 💪🏼 #backonthewagon
Before each workout, each set, each rep.. focus.
>>”It’s okay to be scared. Being scared means you’re about to do something really, really brave.”<< Whelp. 😳 I just did something that is FAR out of my comfort zone. Today, I hit SEND 📤 on a message to a woman who has been giving me serious inspiration 💫 and motivation the past couple of weeks. I shared with her that I have been observing her content and I asked her to MEET with me to share her experience as a personal trainer. This is SO not like me. Normally, I shy away from acts like this because I’m afraid of being rejected, or fear that I’m not good enough. But you know what? That’s all that it is... FEAR 🙅🏻♀️. Yes, she could say ‘no’, and that’s okay. At least I put myself out there and I gave it a go. And hey, maybe it could go the opposite direction 🤷🏻♀️ #fingerscrossed
Point is, today was an act of bravery. 🤺 And, I challenge you to do the same. What scares you? Maybe you’re like me and are afraid to reach out to someone. I encourage YOU to hit send or make the call. Maybe you’re afraid to leap into a career. Take the chance and apply✏️. Maybe you have a secret crush 😉. Express yourself ❤️. Get outside of your comfort zone, you never know what might happen 💕
Meet Kaytlyn, not only is she one of my badass clients, but she’s also my best friend and one of my greatest influencers.
Kaytlyn came to me because she was unhappy with her weight, but mostly her overall lifestyle. She is a military spouse so she is constantly uprooting her life, having to start over in a new place and find her niche more then the average human.
She has so heavily given a lot of everyday human needs up to support her husband, and adapt to this ever changing life she lives. Unfortunately that meant she gave up on taking care of her self, or at least forgetting what that looks like
Kaytlyn decided that all of the above weren’t good enough excuses for her anymore, and she decided to make a HUGE change. From the beginning, Kaytlyn struggled with completing a pushup, and we started off with mostly body weight exercises.
Once she started progressing, which was so dang fast, she started asking me for more challenging exercises, and to add weights, because she had blown passed her initial few weeks. She wore this dress to her friends wedding, and a few short weeks later she was drowning in it.
I believe the difference between the two photos is approximately 30 lbs! 30 LBS! It looks like she lost a small human, and that just goes to show how weighted results don’t always do justice. Not only did she lose weight, she gained a whole new outlook for herself, and boosted her confidence all the while.
Did I mention that during this entire journey, she was transitioning hard into a full vegan diet. Both those lifestyle changes in one go, have given Kaytlyn the tools for her to live the lifestyle SHE wants, in order to keep herself in check, that’s freikin admirable.
Kaytlyn’s vulnerability in trusting me, and trusting the process, is exactly why I love doing what I do!
So after everything is said and done is she done with the program? HELL NO, this babe is sold on self care, and challenging herself every damn day!
If you guys are impressed with how hard she pushed herself this time round, stay tuned, this badass is just getting started!
If you’re ready to make a lifestyle change like this babe, click the link in my bio.
✖️Are bloating and food babies normal?✖️
Short answer: yes, it has become the norm.
Long answer: they shouldn’t be as “normal” are they actually are.
Hear me out; we all indulge, overeat sometimes, and eat stuff that our bodies might not like the most or react the best to.
However, in my opinion, this shouldn’t be a daily, weekly, or even monthly occurrence.
On a day to day basis, our meals should be filled with foods that are not processed, foods that our bodies love and can digest easily.
Additionally, we should be eating until we feel happy full (no, you don’t have to lick your plate clean no matter what anyone says)
On a day to day basis, we should feel nice and light after our meals. We shouldn’t be walking around with food babies and bloats (this is if you don’t have any gut issues).
This picture was of me in Vegas about 1.5 weeks ago. During our month long vacation, I pretty much didn’t get bloated or any gut issues at all (even with all the ice cream and Rice Krispies we were eating) up until the end of the month, when we reached Vegas, and then I was pretty much bloated for 5 days straight.
Anyways; if there’s anything you should take from this is: don’t treat your body like a trash can.
She is life itself wild and free. Wonderful chaotic. A perfectly put together mess.
Come in For our Mismatch Cloesout !!!!!! LAST DAY FOR OUR ADD ON SPECIALS !!!!! 🎉🎊🎈
What's your workout look like today? Tag your accountability partner and support system 🧡
"Morning workout✅ Jumping jacks, twist and jogging in place for my cardio and side lifts with the cable for my booty! I have so much more energy now that I’ve added @310nutrition
to my diet! The meal replacement shakes have really helped me get back on track! ✨"
. ( 📷 @damara_fitxo
💧I had sweat dripping off my nose and chin💧 at 545 this morning so I didn’t have to mess with it right now. I want to go home and spend time with my kiddo and cook dinner in my pj’s.
Of course I was exhausted this morning but man...was I better for it afterwards!! Honestly after about 7 minutes of being up, I was fine.
When I take care of myself:
I’m a better...
•and overall human being🤷🏼♀️....the world needs more humans that are trying to be their best. I did my part today.😊✌🏼
And now I can let the day do what it wishes with me.
Calling for long holidays💦
Petit challenge sur la plage