My YouTube channel is LIVE! 🤗♥️🥳 i entered the @1stphorm
athlete search and in my video explain why i entered, a little about me, and why I would be absolutely honored to represent 1st Phorm as their sponsored athlete. Here’s a little sneak peak! Go show me some love and let me know what you think!♥️♥️ link in bio!
Y LO QUE EMPEZÓ SIENDO UNA FOTO PARA DIVERTIRME MIENTRAS ESPERABA EL EFECTO DEL CAFÉ PRE CARDIO, HA ACABADO SIENDO UN CLÁSICO "MADE BY ESPARTANO" QUE YA MUCHA GENTE ME COMENTA AL VERME, RECONOCERME Y DECIRME QUE ME SIGUEN POR LAS REDES SOCIALES.
ES UN ORGULLO PARA MÍ SER EL ESPEJO DE MUCHA GENTE. INCLUSO GENTE QUE NI SIQUIERA CONOZCO. ES ALGO QUE SI ME LO HUBIERAN DICHO HACE AÑOS CUANDO PESABA POCO MÁS DE 50 KG NUNCA HABRÍA PENSADO QUE LLEGARÍA A OCURRIR... GRACIAS A TODAS ESAS PERSONAS POR SU APOYO Y SEGUIMIENTO 🙏🏻
Tuesday 6pm Daily Ultimate Training!! Today we had a super rough, but fun, bodyweight only workout!! Intense from moment ☝️ Amazing job everyone! Thank you all for coming in and killing another tough workout!
Warm up: (60/30-45/30-30/30)
1️⃣ Treadmill push start sprints/all out effort for prescribed duration of time
Main workout: (60 sec each X 3 rounds/bodyweight)
1️⃣ Double tap Burpees
2️⃣ Bear Crawls
3️⃣ Power push-ups (up on command)
4️⃣ Single Leg Glute Bridge- Left
5️⃣ Single Leg Glute Bridge- Right
6️⃣ Alternating Helicopter plank
@ufcgym @ufcgymrosemead #ufcgym #ufcgymrosemead
It's the early hours. I'm not asleep. Have some fitness knowledge!
Don't do shit you don't like. Find steady state cardio dull and jack it in early? Don't do it! Find a method of training that you like!
It doesn't even need to be in the gym. Like playing football? Then play football a couple of nights a week with your mates. Like golf? Get a round in! That's a nice long walk right there.
The point is, if you can get a sweat on and you can enjoy the process of doing that, then keep doing it. Sure, it might not be the be all and end all for your fitness goals but it will help. .
Don't make it hard work to work hard. Love the journey.
Nothing is as painful as being stuck somewhere you don’t belong. Stay MOTIVated 🙌
Shop now via link in bio!
Swipe ⏩ to see the reason we had to BURN some calories! Today was our office Christmas luncheon. And I promise, we did NOT hold back! So a walk on the Greenway after was a must. #weatealot #workoutstats
Do you want to get on the best wellness plan ever!?!?!? Then this is for you! 👇👇👇👇
✨I am looking for motivated individuals who want to live a healthy & fit lifestyle 💪🏼 NO prior experience or 6 pack required! .
I provide meal plan, snack ideas, workout plan, gerocery list, 1 on 1 coaching 24/7 motivational chat! .
DM or email CC8123l5@hotmail.com
for more info!
#weightloss #skincare #musclegain #weightgain #toneup #energy #team #fitness
Two movements from today's leg workout. Nothing too crazy today, just some exercises to reinforce good movement patterns and control.
1. Tempo Landmine Squat
I love this squat variation. It's great for teaching a proper squat (I had two other lifters with me today) and its slept on. So you never have to wait for someone to let you use the equipment Haha. Easy to load it up with good weight, and the bar path forces you to sit back and squat with good form. Here I'm doing a strict tempo for 4 heavy reps: 3 second descent, 2 second pause, explosive on the way up.
2. RNT Split Squat
This is a new one for me. Learning that outside resistance provides sort of a "quick-fix" for improper movement patterns. I find that my long legs allow me to rely on quad dominance for lunges and squats. Adding this resistance on the outside of my knee forces better recruiting of those glute and ham muscles. I did 3 sets of 8 on each side.
Try these exercises for a good strong 🍑! #crunchvannuys
• • • • •
MUSCLE BUILDING SPLIT ROUTINES by @jmaxfitness
If you want to build muscle, try training it more frequently.
These are my favourite muscle building split routines.
3 DAY. I love this one for beginners. Train your full body 3 times per week. That's it. Do 3 sets of 8-12 reps every day for the squat, bench, deadlift, pullup, bent over row, and military press. That's the perfect beginner workout. After 16 weeks of this, switch it up so Day 1 is 4x4-6, Day 2 is 3x6-8, and Day 3 is 3x8-10.
4 DAY. This one is DA BOMB. A traditional Upper/Lower split, but with a twist. The first half of the week is dedicated to strength (3-5 sets of 4-6 reps), and the second half of the week is dedicated towards bodybuilding (3-4 sets of 6-12 reps + intensity techniques). It's one of the splits used in Hybrid Muscle Training (link in my bio).
5 DAY. This is exactly like the 4 day, but the second half of the week splits up the upper body workout into 2, so you can do more volume (more sets and reps and exercises). This is another split I use in Hybrid Muscle Training (link in my bio).
0 DAY. A bonus split! Wow! This is the split Joffrey Lannister uses because he obviously doesn't lift.
Which split are you currently using? If someone you know is trying to build muscle, then send them here.
#buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread #chinup #pullup #strongman
🙈 Honesty Post 🙈
I’ll be honest... I missed Monday. I made all the excuses in the world, and let the negatives get in (yes it happens to me too) and skipped my workout.
So, it’s Tuesday which is typically an off day... but I was determined to get back on track... so I headed to my garage and MOVED MY BODY!! 💪🏼
Here’s what I know - if you let the negatives sway you once, it leaves the door open to keep you stuck there.
It’s okay to get off course... we all do... just don’t allow yourself to get stuck there! 💪🏼
What lovely weather we have in Adelaide today ☀️ Lucky Herbalife make it easy for us to Skip Slop Slap 🧢👕
So, ever since I've started my weight loss journey, I have struggled managing my time in the morning. I workout for 20/30 mins in the morning before leaving for work. My body is accustomed to waking up early in the morning and working out. But, I end up waking up at the last moment and cramming my workout and morning routine quickly which makes me reach office late each day!
But yesterday was different!! I made it a point to wake up at 5 am. I had a good amount of time to complete my workout peacefully followed by my morning routine. I really enjoyed reaching office before time today! It was an amazing feeling!💙
Food on point! All geared up for #milestone3
on 30th December.
#happiness #workout #motivation #fitness #musclegain #stronger #target #onedayatatime #nopainnogain #weightlossjourney #transformationinprocess #flabtofab #lovemyself
I’ve went back to the Bench Press to change things up. It was only 225 for 5 reps. 💪 I prefer using Dumbbells because of the increased range of motion. It’s good to not let your body get used to the same exercises. A lot of people love the Bench Press, but Dips are probably my favorite chest exercise. What’s yours?
finishing the year off strong!
Has been a pleasure training this dude. He’s come such a long way in just a few months
Not just losing the belly and getting a 6 pack (which of course is great 😂) but he’s gone from strength to strength in his training, and getting more confident and capable with sessions and the big lifts himself .
He began on a meal plan I structured for him to get things going, and is now self tracking like a champ enabling him autonomy with his food choices and flexibility whilst still being on track and getting results .
This is the fucking goal! And what I love. Teaching people how to train and eat to achieve their goals THEMSLVES! .
Too many trainers are scared that clients will have no need for them if they tell them everything - which is bullshit!
If a client leaves a trainer after years of working together and doesn’t know how to train, eat and get results without them, then the trainer has failed their job!
This is the difference between COACHING and being a PT 👊🏼
Awesome work Lewis, pumped to see what you’re able to achieve in the new year! 👏🏼👏🏼👏🏼
I’ve said this before and I’ll share it again because I think it’s that important –-- Health does not look a certain way and it is not a certain size!!! .
The picture on the left was me three years ago. In the heart of an eating disorder and in complete denial of how bad and sick I really was. I was no longer purging, but I wasn’t eating nearly enough for what my body needed and for the amount of exercise I was doing. I only allowed myself to consume certain foods that I felt were “safe”. I didn’t let myself see it then, but I know now how awful it was to be stuck in that hell. Miserable, forgetful, obsessive, sore, tired, and had the hardest time concentrating. .
However, I was a size that I deemed acceptable so none of those things mattered much to me or how little I was living until it was a life or death situation… .
Fast forward to today and I am so freaking happy to say I’m alive and I’m healthy! I don’t diet. I eat all foods and don’t obsess over eat. I don’t label food as good or bad. In fact, I believe everything in moderation is the key. I’m happy, I sleep well, I can focus, and I’m present! .
When people say they want to be healthier, think about what that means to you because your scale may not change, but that doesn’t mean you aren’t making amazing progress in your journey. Focus on how you’re feeling (IN MIND, BODY, and SPIRIT), the muscles you’re seeing, how your energy level has increased, how your digestive track is working, and/or what your vitals are when you visit the doctor. .
Aren’t those things more important then what the scale says, anyway? So as you embrace the holidays and the New Year with your health and wellness goals, consider looking at it from a different perspective instead of just how much weight you need to lose, or gain in my case!
One of The Most Practical Ways to Build Your Body and Mind brought to You By @mcfaddenfitness.
I’m really good at B.S.ing myself. And you probably are too.
Let’s think about this: Our mainstream culture is driven and built on comfort. To a degree this is fine. We need housing. We need food. We need water. We have certain needs tied to comfort which require survival.
But when the desire for comfort overrides other virtues like discipline and resilience, these aspects of ourselves atrophy.
Times have changed and for most of us, the modern work-day is no longer hours and hours of physical labor. Instead, we’re sitting in front of a computer or on the phone in a temperature controlled room for 8, 10, or 12 hours.
There is a paradox at play in our lives and it’s this: Chronic stress is rising while one of the most practical anti-dotes for lifestyle stress is stress itself.
Here’s what I mean: Hormesis is a form of short, acute stress that actually makes us stronger, better and more resilient.
One of these acute stressors is cold exposure which offers the following benefits:
-Improved immune health
-Increased athletic performance
-Upgraded ability to burn fat
-Elevated mood & consciousness
By intentionally putting ourselves into a form of “good stress” with cold, we are not the same afterward. Our bodies super-compensate and are stronger, more resilient and better equipped to tackle life.
But actually doing it is where we B.S. ourselves and justify why we won’t do it. We say “hell nah” to cold and continue in the same pattern.
Vetoing the script in our minds is what it takes. Exposing ourselves to cold requires that we act before we can allow our minds to talk us out of doing what is good for us. This practice — recognizing the resistance in our minds but moving forward anyway — cultivates courage.
Cold exposure is a practical way to build our bodies and minds in a time where comfort is king.
I’m currrently in Japan and DIY’d my contrast therapy habit by filling a tub with cold water and alternating it with a hot shower.
Here’s how I do it at home: 2 minutes of cold then 1 minute of hot for 4 total rounds.
I had no idea within 24 hours I would've been on a plane to LA to see my sister. I had one night in Tucson before heading back home and it had me reflecting on past seasons and a time when I thought Tucson would be my forever home. Do you ever do that? Do you think back on previous dates and past seasons? Are you discouraged because you feel you may have gotten off course?
He doesn't cancel our destiny because of our mistakes. Quit believing the lies that it's too late. God is the author and finisher of your faith. Your mistakes haven't caused Him to change His mind.
There is mercy for every mistake.
Restoration for every failure.
A new beginning for every loss.
A comeback for every setback.
You didn't miss your chance. You may have delayed it from happening.
Despite your mistakes, despite the failures, despite the delays, He's still going to heal you, bless you, and show you favor.
This Southern girl's first Hollywood party is in the books.
ON WHICH I
REBUILT MY LIFE.
~ J.K. Rowling
Part of me wishes I could have known what was coming for me this time last year, but as I sit here in my car and sort through my thoughts, I realize I wouldn't have appreciated it if I discovered the surprise before its intended time.
Just a few short months ago I began unwrapping the beautiful gift of friendship. These women are the real deal and have poured into me from day one. 🎁
If you're unsure of your life and the direction it's headed, don't forget you haven't reached the end. Your life is a NY Time's Best Seller and the author of life has already written the beginning, middle, and end for you.
Don't jump to the last page out of fear or worry or anxiety. Otherwise you'll miss all the good stuff in between.
Take a deep breath and as for today, read the one page you're on and soak in every single word.
Ooh, baby here I am
Signed, sealed, delivered, I'm yours 💋