Here are some clips from back day @facilityfit @grow_your_muscles_studio
1️⃣WEIGHTED PULL UPS SUPERSET BAND ASSISTED PULL UPS(5x5xMax): If your looking for a way to increase your pull strength weighted Pull Ups are the way the to go! Perform 5 reps with whatever weight you can handle (if you struggle with pull ups attempt to do 5 just body weight) then have a band attached to the bar above you and wrap it around your knee or foot and do as many reps as possible💪🏼
2️⃣ ROPE SLED PULLS: Added this exercise for the first time because I had access to the sled and turf at @facilityfit @grow_your_muscles_studio
! I attached a rope to the sled, sat down and pulled the sled all the way to me using one hand at a time.
3️⃣ RACK LIFTS/ELEVATED DEADLIFTS (5x5): If you want to improve the lock out of your deadlift rack lifts are perfect. You can place the Barbell off the ground slightly above your knees to work more of your upper back and glutes or below your knees to work your glutes and hamstrings 💪🏼🔥
Don’t forget when growing up to stop and be a kid 👨🏽➡️👦🏽
You know this trope in movies when the hero is lost and hopeless, and finally finds out that the answer to his problem was in front of him the whole time and he just had to believe in himself ? Well even if you might be tired of hearing it by now, there is a reason why it comes back so often,it's not a coincidence. It keeps coming back in the expression of cinema writers because it has a kernel of very deep and pure truth in it... There is no greater wisdom than self-awareness. There is nothing more helpful than knowing who you really are and acting according to who the person in the mirror is rather than what you or other people want it to be. In the mirror is both your greatest enemy and your most powerful ally, and which of these will appear depends on whether or not you are fighting your true self in order to pretend to be someone else... Or not. The process isn't instantaneous though, that's really a trope because movies don't have the time to show the long road paved with relapses and revelations that the journey towards self awareness really is😂. Don't worry about who you are, worry about ignoring who that person is. Your attention will be drawn to other people who you aspire to be like, and that is normal but don't fall in the trap of wanting to be someone else, people can't change to be another person, just evolve into becoming the version of themselves they want to be...and in the end, you'll realize that the answer was in front of you the whole time, and that the best way, is your way. Thank you for reading 🎸🔥
✌️ throwback to last summer in one of my favorite cities 😊
A whole new Mind (why right brainers will rule the future) by Dan Pink is a must read! 🧠
Rise & Shine beautiful people 💥 don’t leave it til Monday to ‘start’, you only get one body in this crazy life! So nourish it, move it often, make it strong, appreciate it & most importantly love it 💞
Montana & Megan ⚡️These sass queens give us absolute LIFE. If you want inspiration, they’ve got it covered 👉🏼 @montanafarrahseaton
Head, Heart and Hard work. Work smart, with heart and you can do anything 💪💪 Like if you do both these things!!
I've been working on myself inside and out for sometime now. Going to the gym to see a trainer for an hour each time 3 days a week and going to hot yoga 4 times a week and felt exhausted all the time, working full time to OT constantly. I moved and then the drive to the gym seemed out of the way after a 12 hour shift with over 2 hours of driving on top of that so I stopped going to the gym and then felt bad that I wasn't going. It was a constant battle with my own self. This year I've started just trying to be happy and love myself, my whole self, love handles, stretch marks and all. I've working insane hours lately and finally just started saying no to coming in on my days off because I worked a whole month straight before that. Fast forward to today. Still haven't been to the gym in far too long, but I woke up after a night shift and felt like wearing this shirt. Couldn't find my highest of highwaisted mom jeans but these ones are a close second and I took a look in the mirror and I felt good. My hair is up in a messy bun, glasses on, and no makeup but my phone is in front of my face so you can't tell...but I looked in the mirror and I felt good! I've never been one to show any type of skin off, I always cover up but today I feel good. And I've begun to think less about how otherS perceive me and more about how I see myself, so if I want to wear a crop top and mom jeans I am going to 👊👅
I owe credit to @ariellanyssa
for everything you post and helping me own my body and see the beauty in every mark and dimple on it ❤❤❤ TY
I DID IT!! 😍 💥 6 weeks and I committed, I climbed, I conquered! 💥
This program meant everything to me! December was a TOUGH month for me. I struggled a lot to stay on track and remember my goals. I kept letting life bring me down and suck me into a hole. 😢
I decided I would commit to this 6 week, 20 minutes a day program and give it my all with 80 other amazing people. It's been an emotional 6 weeks working through my mental struggles and learning how strong I really am! 💪
Today, immediately after finishing the last move, I just lost it but in a good way! I let out EVERYTHING and just reflected on these last 6 weeks and exactly what they brought me! I cried, happy tears, celebrated, and then I put my STICKER on that shows I DID IT! 😁
This program showed me that no matter what life throws my way, I AM STRONG, and nothing can stop me from reaching my goals!!! 🤩
Went shopping for jeans last night aaaand let's just say I found some 😂😍🙌👖
But I STILL had to try on like 15 pairs!!! And I still struggled looking at myself in the mirror.
My butt's not shaped how I want(I got loose skin), my stomach is bloated(that time of the month), and my legs are too short(literally NOTHING I can do about that 😂)
And on and on it went.
Me picking myself apart.
Saying how awful those things are.
Struggling to see past my own imperfections.
Well you know what???
I slapped myself upside the head and kicked myself for doing that.
I worked HARD for this body.
My legs are STRONG.
They've carried me at 232 lbs and they still carry me now at 170.
I was barely fitting size 18 jeans last year to now wearing 12's comfortably.
The bloating will go down.
My short legs make me pocket sized.
On and on I picked myself up until I walked out of that dressing room with two pairs of jeans... and some jewelry 😂😂😂
Why am I sharing this story with you??
Because if just one of you is dealing with this right now, I want you to know you're not alone. I'm right here with you, learning with you, struggling with you.
I have tough days too.
And I know how difficult it can be to overcome your own self criticism! So reach out to me if you need someone. I got you. We got this!!! 🙌🙌🙌💖💖💖
#BlatantlyBlaire #FitnessJourney #SelfLove #HealthJourney #Size12 #GirlsWhoLift #ObeseToBeast #60PoundsDown #FitnessMotivation #RealTalk #WeightLossStory #WeightLossMotivation #WeightLoss #Stronger #FitSpo #ProgressNotPerfection #SelfImprovement #MyAdventureToFit #NSV #Accountability #Struggles #GoalDigger
Focus on feeling good now, yes it’s easier said then done, but with practice this is how you can change your life 💯❤️🛩
Turning my car into a mobile class room has been one of the best decisions of my life! “The average driver drives 500-1000 hours a year, 25 to 50,000 miles a year. If you listen to audio programs in your car according to the university of Southern California you will get the equivalent of almost full time university attendance just listening to learning material as you drive around. It will profoundly change your life!” Brian Tracey When I heard this it made a lot of sense instead of listening to Jay-z, Biggie, and house music why don’t I invest this time in growing myself and my skills! #mobileclassroom #selfdevelopment #knowyourworth #investinyourself #knowthyself
Sometimes we just have to breathe, trust and let go. Let the Universe do it's work.
You can either embrace change or resist it- either option is uncomfortable- but only one yields positive results
Be radically YOU. If people don’t like how you roll, fuck ‘em. Trust this: If you are who you TRULY are, the exact right people will love you and like you - and all others don’t matter.
I shot this video last August of 2017, I had placed the idea out about where I wanted to be as far as self awareness. I took that thought and from then I learned meditation, indulged in personal development, self-control and I made a lot of improvement to being present and aware. I urge to make a decision like I made and I’m not promising you’ll always act in that way but you will always bounce back if you are determined to sticking to values. Become more mindful, more aware and become free.
The subconscious mind is the part of the mind of which one is not fully aware but which influences one's actions and feelings. We all live by or unconscious mind because we dont have to put much thought into it. What we here, interact with and think about have a great impact on our subsconscious mind. I believe the most important thing to its control our mind, being completely self aware of our thoughts, feelings and reactions. Using thar self awareness, we can make positive associations between our subconscious mind and our day to day interactions. We dont control all the external factors that enters the subconscious mind but we can control where we place ourselves daily.
This is something I tell my self every day.
What are you doing with your time? building your dreams or dreaming?
Everyday for me is about personal development. What can i do to become a better person? I'm completely aware of all my faults, i write them down to track how I'm feeling. I figured that the most important person to learn about is yourself. So i work everyday to take my own advice and become a better individual full of compassion, passion and drive. I realize the better i become, the more i can impact people to do the same.
What I learn about having a passion is that it gives you the energy you need to do what you need to do even if you’re tired. You’re looking at me arriving to an 8 PM in home personal training session after most likely a 16 hour grind day. That day, I’m sure I woke up at 4 AM, had about 3-4 pt sessions, marketing and branding throughout the day. Sometimes shooting my show and podcast. Then I will go to an 8 Pm session come back and work until 10 PM. I was dead exhausted those days but my spirit never got tired. Because I love what I do, it didn’t feel like work.
Your mind is a like a computer, your brain is the hardware and software. Your subconscious is the operating system that is programmed by your life experiences or what you see, hear, and touch. In order to begin to battle stress or tough life circumstances in desirable way, it’s recommended that you respond well to certain external catalysts. The way you do that is through mental programming of your subconscious mind, it starts by undoing some of the past negative beliefs through a new way of thinking and affirmations. Then that leads to feeding your mind the right things so it can be molded differently. But what’s most important is setting some values along the way that you live by so that when life moves on you, your subconscious will move on life.
When you take in less negative energies, you put out more positive energies. When you reduce things setting you back, you produce better results. I gained power over my life when I started to take ownership for everything. When I realize that life isn’t happening to me, I’m happening within life, that’s when I gained mental power and grew tremendously. But first I had to take the proper steps to grow my mind and rewire my subconscious mind.
You ever feel like no job wants you, so you settle for a job that you’re totally overqualified for... if you believe in self worth, it has happened. But how did you respond, did you hate it or did you use it to grow. Last year, I got a job at Dunkin Doughnuts because I really needed one and it was the easiest one to get in a short period of time. I didn’t like working there but I looked at it differently. I saw that because I had to wake up at 4 AM to go there, I was training my self to wake up early. I never was able to achieve waking up at 4 AM until I started that job. The pay was minimum in financial term but I built a habit that will help me for the rest of my life. My message is grow through your job.
Are you running away from home?
The beginning of a habit is like an invisible hand, but every time we repeat the act; w strengthen the strand, add to it another filament, until it becomes a great cable and binds us irrevocably through and act.
Arisin Swett Marden
What is going to push you to your breaking point so that you can achieve true success?
You have to be completely mindful with everything. —-
In our complex, fast-paced world, mindfulness meditation and similar techniques have been recommended to reduce stress, enhance immunity, boost learning, increase productivity and more. New research suggests an important addition to the list: At least three recent studies have suggested that mindful eating can improve weight-loss efforts and combat obesity.
Mindfulness may work, the papers propose, because it strengthens the weakest link in most diets: the adherence or compliance problem. Many people can lose roughly 5 percent of their weight by strictly following a weight-loss program for three to six months. But then the tide inevitably turns, and the pounds return. It’s maintaining weight-loss that presents the biggest obstacle.