Wouldn’t really be leg day without a back shot🍑
happy hump day!
i’m 8 months into being vegan, and i actually can’t believe it! or these gainsss 🍑😍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
sometimes i feel so sceptical of telling people i’m vegan. only because i’ve had people tell me they feel sorry for me, i had people mock me, i’ve had people say “good for you” & not generally mean it hahaha, i’ve been called weird and crazy (okay fair judgement) i’ve even had someone say to me “wow, i’m shocked you’re vegan, you don’t look miserable!” and the obvious stereotype “but you need meat to get your protein in” but low and behold look what we have here!!
being vegan has been a highlight of my year so far. it’s opened my mind to trying new flavours and ingredients, i’m getting stronger and it’s made me more conscious of how i choose to contribute to the environment and i’m proud to be a part of this movement.
& to all you “Meat-free Monday’s”, those of you who have cut down on your meat consumption for your own personal reasons, pescatarians, flexi-tarians, vegetarians, good for you (i generally mean that) you get a seat at my table!
feel free to DM me if you have any questions about it all!♥️🌱
SWIPE FOR FULL CIRCUIT WORKOUT 🥀
Due to scheduling and mess up this week I had to go off training plan today but I created a circuit to make sure I still hit all my muscle groups and got my cardio in.
Circuit 1 ~ 3X10 all rest 60s in between full completions
Hop onto treadmill sprint 1 min on 1 min off for 10 min.
Circuit 2~ 3x10 90s rest
Hop onto Stairmaster
Sprints 1 min on 1 min skip step for 10 min
Circuit 3~ 3x10 45s rest
Hop onto treadmill sprints 1 min on to 1 min off for 10 min.
Cool down *** Shop my look @ryderwear @ryderwearwomen
Promo code NICOLE10
This is a weird pose I know but it was comfy n I needed to change my selfie pose 😂
Since it’s hump day let’s talk a lil about motivation.... had a killer lower body workout with mum earlier and if working out with her doesn’t get me motivated, nothing will! She was he one who got me into fitness and food and everything I love basically, and continues to inspire me daily with everything she does - what a superwoman🤩
We all have days when we’re not feeling up to going to the gym or feelin a lil tired and sometimes it’s good to listen to your body and take a rest, but if it’s just that you can’t really be bothered - remember WHY you started. This is where dedication overthrows motivation bc motivation comes and goes - remember your goals, remember how good you feel after a workout and go smash it:)
If you do get to the gym and still not feeling it once you’ve started the workout just don’t feel like you have to push yourself through exercises you don’t want to do! Exercise should be enjoyable as well as pushing you so maybe that session instead of pushing yourself through the usual heavy compounds, just do exercises and lifts you FEEL like doing and well done for doing something ✨💪🏽
Pic from the other day coz I haven’t been in workout clothes since then 🌚
Recently I’ve been really busy with work (I got a promotion ✌🏼 heh heh) so I haven’t been able to get to the gym easily. But. This. Is. Fine 👏🏼
If you can get to the gym 6/7 times a week, amazing! If you can get to the gym 3/4 times, amazing. If you can get there 1/2 times, a👏🏼may👏🏼zing.
And even if you don’t make it to the gym this week, because you’ve had a lot on, or you just need to rest up, that is FIIIIIIIIIINE!
DO NOT LET THE GYM RULE YOU, YOU ARE A BOSS ASS BITCH, WHO RULES THE GYM 🔥🔥🔥
Mucho lovo 💕
I'M BACK !
And obviously not at the gym ! It's closed for two weeks for summer holidays so I take advantage of my boss equipment at my work place. Not the best to workout but at least I can train a bit 💪🏼
I did a little full body workout tonight and after a week off, it's good to feel that burn again 💦🔥
_ _ _ _ _ _ _ _ _ _
JE SUIS DE RETOUR !
Et effectivement pas à la salle ! Elle est fermée pour deux semaines pour les vacances d'été alors je profite de l'équipement de mon patron là où je travaille. C'est pas le mieux pour faire du sport mais au moins je peux m'entrainer un peu 💪🏼
J'ai fait une petite séance pour le corps entier et après une semaine de repos, ça fait du bien de sentir les muscles chauffer à nouveau 💦🔥
Quick ab circuit in under 10 minutes🤩
1.) Russian Twists
2.) Mountain Climbers
3.) Bicycle Crunches
4.) Heel Taps
5.) V Crunches
20 seconds each exercise 1 minute rest - 3 rounds
like and save for later☝🏽
(P.s the video is sped up so remember to do these exercises slowly to ensure that you get the most out of the workout & if you have any other requests please feel free to leave a comment or dm me💓)
Song - Body by Loud Luxury ft Brando
Take me back 😫 BUT excited to know that my family just booked our trip to Jamaica next January 💙
Happy Wednesday babes! Thank you all so much for your kind words and support on my post from yesterday 😭💙 Feeelin’ so good this morning! Everyone always asks “how do you stay so motivated,” I’m sure it’s every fitness pages’ most frequently asked question.. & I can speak for most of us that we are not. The motivation comes and goes, the fire comes and goes, the energy even comes and goes - but I know how good I feel when I make my health a priority, I know what those post-workout endorphins feel like, and I know how that feeling of accomplishment never goes away, even after a crappy workout. Randomly that fire comes back and sometimes even burns brighter than it did before & that’s where I’m at right now. Adjusting to post-grad life was/is hard, not pursuing job security in a 9-5 was/is hard.. I’m taking a leap of faith forsure but ya girl is hungryyyyyyyyy for success by her damn self. 😈 I refuse to settle for anything less.
2018 8-Week Summer Challenge Enrollment open until August 19th: Ajahzifit.com *student, military, and previous client discounts available!
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Idkkkkk man the more I look at this picture I'm like HEY I've made some progress here. I had a killer glute workout today, I was literally dripping sweat by the time I was done. Since I've been back from Florida I've been slowing trying to make better eating choices and be more consistent with my workouts and im feeling leaner than I have in a while. This summer was an eye opener for me, I really had to make time for the gym whereas normally I've had plenty of time to get my workouts done. With these little changes I've been seeing it motivates me to push harder. Let's see what this body can do!! Happy humpday friends 👋🏼❤️
Shout out to all the girls out there trying to love themselves in a world that’s telling them not to ✨ We’re in this thing together
📱so lets discuss...............
I am slowly transitioning into more of a compound focused training routine💪🏻. Now I’m not going to preach or talk about the Olympic lifts since I clearly don’t know nearly enough about them. 😷
Here I’m showing you guys some drills which will help you improve your technique in the power clean, dead clean and clean and jerk. 🏋🏼♂️
Here I make sure the bar makes contact with my mid thigh and that I get proper explosiveness from the first point of contact and onwards so that I can get my body under the bar and perform a front rack so that the bar can be pushed up.🙌🏻💪🏻
Last but not least, leave your ego at the door when doing these lifts. Bad form can lead to serious injuries. Do these with humbleness. 🙌🏻😃
Key points: 🔑
Contact with the mid thigh
Get under the bar
Transition your elbows in-front of the bar as fast as possible
Shoulders, Traps, Hamstrings
Biceps, Forearms, Back
#teenbodybuilder #teenbodybuilding #liftingweights #gymshark #gymsharktrain #teenathlete #determinedtosucceed #workoutflow
#gymislife #beavisionary #fitnessaddict #fitnessmodel #leangains
🚫🚫Poor form I know🚫🚫
The gym was crazyyyyy busy today so ruined my whole plan to film my whole session. 🙄 but this was mainly what I wanted to record to see how am actually doing & it turns out quite shocking atm lol
I’ve really been struggling with getting a decent form when trying to push a bit heavier as I tend to focus on keeping my knees in the correct place.
I’m currently up to 25kg on squats, howevzzz I’m probably gonna have to get myself one of those fancy pantsy belts to help get a decent form going & allow me to lift heavier. 💪🏻💪🏻
Also realising I need gym pals who also like lifting bits n bobs becauseeeee I have no idea what I’m dooooooin half the time .
Also ignore the belly bloat I had birthday cake for a healthy pre workout snack 🎂
itsssaaaaaaa dumbbell only chest and tricep workout! 👏🏽🙌🏽💪🏽💦
these are some solid and basic movements you can add into your exercise vault of knowledge 😂
1️⃣ 3x10 dumbbell chest press
2️⃣ 3x10 dumbbell incline flys
3️⃣ 3x10 tricep kickbacks
4️⃣ 3x12 overhead tricep extensions
5️⃣ bodyweight burnout: close-grip and traditional pushups until failure 💪🏽
i hope youuu luuhhhhhhhhh this workout. 🙂
stay strong & beautiful ✨
wearing @gymshark @gymsharkwomen
@gymsharktrain @gymaesthetic @fitfemalevideos
Had a killer upper body day 💪🏻 here are some clips of the work out 🔥
FULL BODY FOR THAT BAWWWDY, GURL!
This kind of HIIT session is my fave style of work when I’m in a rush but really want to sweat. Perform each exercise for 1min, repeat each circuit 3x. So, this is three circuits, each totaling at 12mins. Grand total: 36min workout! I like it like that 💃🏻🎶🎶 SAVE + SWIPE!!! ____________________
Bent over reverse fly
Weighted sit up
Since we’re starting school; we decided to look into supplement funnels so that we could bring our stuff anywhere. These @onmywhey
keychains are AMAZING! Super cute, functional and they come in a variety of styles. They’re just big enough to hold all of my scoops and I can conveniently place them on my bag strap so I never lose them. 10/10 would recommend ☺️ #notsponsored
(but I wish I was)
Green smoothies: yes or no?🤷♀️ I love it!! This one is with cucumber & spinach☺️ Also, we’re getting close to 50k subscribers on YouTube & I am SO thankful😭🙏💗 Make sure to subscribe to my channel (direct link is in my bio) because I have such a good giveaway coming up when we hit 50k!! Hope that you will be just as excited as I am💪🙊
🌟 squat rehab 🌟
as y'all know, I'm really hammering in on squat and deadlift form! As my squats get heavier, they tend to turn into a good morning😅 so I've been incorporating front reverse lunges, and front squats, and any variations to practice keeping my torso up and my hips open!🕺
I've also discovered that my ankle mobility is pants, which is also preventing me from squatting correctly - excited to work on these!😁
If you don’t put Greek yogurt on your oatmeal you don’t know what you’re missing 😍
¡WEDNESDAY HOME WORKOUT FRIENDS!
It’s back to school week for some of you! How exciting! 😅
Here’s a little workout to get ya started!😄 (I’ll start making more recent workout videos soon)
It’s simple and easy.
25x3 each set 💦
That Metcon Madness 🔥
bringin' the pain with this workout 👏
1️⃣ 60KG Push Press
2️⃣ Devil Bike
3️⃣ Double Unders
4️⃣ 30KG Snatches
5️⃣ Ski ERG or Rowing
6️⃣ 15KG Medicine Ball Slams
"The mind is the master and the body is the servant" - Steve cotter
game on point 🙌🏼 .
I’m still feeling the effects of Saturday’s gym workout, it’s so great to be back at it! And now that the weather has cooled down after our crazy heatwave in the UK it’s so much easier to get workouts done ☺️ I am struggling to stay on top of upper body workouts, I’m slacking quite a bit, but it’s never too late to get back into it. Have a great day guys! ~ Laura