Yooo yoooo yooooo... 👋🏽 So I decided that the fluff of my life has to goooo... 😫 I started my cut yesterday and needed the right mindset to do so. I attempted a cut in the spring and there was so much going on at once, I just couldnt devote 100% to the diet. Plus, I was giving myself time to enjoy life and make whatever gains possible. Our thought process, our support system, our surroundings can really affect our decisions and it can definitely disrupt our goals. Whether it be issues with yourself, your lover, your kids, your friends.... You need to get right within and make yourself a priority!! You gotta be mature enough to understand that you have some toxic traits too, it's not always the other person. I'm perfectly fine in being real with myself and letting myself know when I'm out of line or just a bit rough around the edges. Please DONT confuse this with tolerating bullshit or tolerating people that bring absolutely no value to your life.. I cut these people off with no hesitation.💯🖕🏽 I'm talking about self awareness, about holding yourself accountable, about putting out to the universe what you want in return.....that energy!! With awareness, reality shifts...and finally you are awake! I needed things in life to shift, to wake me up...to hurt. It allowed me to see my asshole-ness 🤔 I was able to 'listen' not just 'hear' things, I was able to appreciate love again.😍 Everyday is work.... but the journey to self love is endless. Please don't give up, please find what makes you feel alive, please look within for your own happiness... You are not how other people see you!! Now on to this cuttttt....💪🏽weekly progress included. Stay tuned, stay dope 👌🏽Love ya! ❤️😘💋
Vorrei tornare indietro ad allenarmi alla XXL con il mio @sspugna
Domani scordiamoci il pump perché a ferragosto palestre tutte chiuse, l’unica che lavora sono io 😪 RIP
✅ If you’re trying to be as aesthetic af, like yours truly, you cannot ignore those shoulder boulders! ~
✅While the shoulders are part of the smaller muscle groups, you need to hit them from different angles and work all 3 heads of its heads for godly gains~
👊👊Until next time,when I talk about all things fitness, keep on working!~~
ISSA SHOULDER DAYY (my fav muscle group) and also #MessyBunMonday
🍔 look below for ma workout:
LADIES, if anyone tells you lifting will make you look like a man, they’re wrong. If you want that “toned” look that everyone is always talking about, weights and food are necessary 💪🏽. Starving yourself and doing endless amounts of cardio is UNNECCESARY and COUNTERPRODUCTIVE 🙅🏽♀️
Anyways, here’s my shoulder workout. Now go hit the gym and show the boys how it’s done 💦
🍩3x10 single arm lateral raise .
🍩3x10 front raise
. 🍩3x 10 upright row with dumbbells .
🍩4x10 dumbbell overhead press .
🍩4x10 lateral raise with plate .
🍩3x15 barbell overhead press .
🍩3x10 upright row with barbell •
If this doesn’t get your delts 🔥burnin🔥, then idk how to help you 😂. Remember! Focus on that mind muscle connection. Watch the muscle contract, feel it contract, and make that connection. Getting lazy and not paying attention while you are working out is going to result in poor form and other muscles are going to take over that movement 😧
#bodybuilding #bikini #npc #booty #gains #monday #flexfriday #bootybuilding #fitspo #fitgirl #gymshark #fitness #motivation #personaltrainer #nasm #cpt #emt #summer #fitfam #grind #shoulderboulder #dedication
‼️shoulder workout ‼️ Just a Iil workout to target those delts...first time pushing weight for dumbbell shoulder press since I hurt my wrist slowly but surely getting back to normal 👌
1. Seated dumbbell shoulder press (4x12)
2. Bent over rear delt cable flyes (3x12)
3. Superset: Cable shoulder press with medium bar double grip attachment into upright cable row (3x12)
@gymshark @gymsharkwomen @gymsharktrain
I 💜 working out ... especially when I start seeing things like my tiny shoulder bump ... not quite a boulder yet, but I’ll get there
Mi toccano due giorni forzati di rest perché mi sono semi-stirata i glutei facendo stacco 😭
Questa settimana ho fatto una sessione in più di upper, perché non riuscivo a stare totalmente ferma. 😅 Prossima settimana provo a fare un full body per vedere com’è la situazione e se ho ancora male...
Intanto io rosico vedendo voi che andate in palestra ad allenarvi 👿
Clara’s not happy 😒
Super heavy on upper body this week, had to lay off legs because they’re going to be destroyed after a week on a bike 💪🏼🏍
No music. No filters. No fancy filming. Just a girl repping the @bulldogbrampton
fam while lifting heavy stuff and putting it back down.
This tank is everything.😍😍 Here’s a 👀 at my shoulder & back day this week. Trying to get that wide back and big delt action going on. I am not looking pretty at all because the 4th set is always the hardest right?! 😜
Incline Rear Delt fly’s
Rear Delt Cable Extension
Behind Head Lat Pull Down
Unorthodox Lat Raises/ flys
Single Arm Lat Pull Down Cable
Hey Boulders...I mean SHOULDERS
Day 3 DONE!
Shoulders are never my favorite
In college while lifting (first and last time I did SERIOUS weight training) I hurt my shoulder REALLY Bad. I had to go for several imaging tests including an MRI with contrast where I could feel what I could only describe as the radiologist scratching my tendon with whatever instruments he was using.
The gentleman told me it was impossible for me to feel anything as he’s already administered local anesthetic.
With tears flowing down my cheek I kept assuring the doc I could feel it and finally begged him to stop.
It was the weirdest sensation and my shoulder has never felt the same. My shoulder clicks, gets sore and sometimes immobile.
With my first lifting program I remember results were quick. I developed defined traps for the first time. I HATED it! At that point, I had no idea what FIT was and all I wanted was to be skinny and look like a girl. I had NEVER had a typical girls body. No curves, thick thighs, and HUGE calves. I’ve danced between an athletic and round Bod. But for some reason It was easier for me to gain muscle.
Fast forward 10years.
I’m the fittest I’ve ever been. Grateful, smarter, livelier and happiest ever.
My body continues to transform and I say: bring on the TRAPS
#liift4testgroup #2bmindset #teambeachbody #beachbodyinprogress #liift4 #liift4life #mindfuleating #shoulderboulder #lift #squat #happylife #teambeachbodycoach #lafemmesporta #jmesteesboutique #healthylifestyle #addidaswomen #fitspo #fitnation #halfmarathoner #cakelover
Happy Friday Eve! 😏 See what I did there?? It sounds better than Thursday! Today was shoulders & abs. I took a rest day yesterday, my body was TOO tired. It’s important to let your muscles rest and recover. Make sure you listen to your body, it’s not healthy to overexert yourself! 🤗 Everyone’s workouts are different because everyone’s body is different. So embrace yours and always try to become a better version of yourself.✨💛💛
Getting this shoulder stronger everyday! I did one set of military presses with 30s then dropped down to 25s for the other 2 sets. An improvement from last week where I did all 3 sets with 25s. It’s quite frustrating for sure but I know I’ll get back up to where I was. #nevergiveup #shoulderday #liift4 #hiit #shoulderboulder #thecomeback
Stop competing and start getting better.
There’s a time and a place for competing, but not everyday and not every workout. You should be focused on improving technique, practicing your movements, making them habits.
The technique practice, over and over again will become so ingrained in your mind and body it’s like it’s innate and you will do it when you compete.
If you’re constantly competing there’s no way to get better.
Focus on making yourself BETTER and when it’s time to compete, you’ll be ready.👊
@benbergeron @comptrain.co @crossfit @crossfitgames @crossfitwilmington @spartan #better
Hey guys! I didn’t have time to record shoulders today due to flooding in my gym BUT let’s throw it back w/ a shoulder video that I had originally posted over a month ago! (Back to blonder days) It was taken down due to copyrighted music, but I’m reposting it with a new song so enjoy 🙂🙃
1️⃣ Dumbbell Shoulder Press - 3 sets | 10-15 reps
2️⃣ Dumbbell Front Raise - 3 sets | 10 reps
3️⃣ Lateral Raise - 3 sets | 10 reps (you can superset this with the Front Raises to get those shoulders burning 🔥) 4️⃣ Upright Row - 3 sets | 10-12 reps
Song: Thinking About You - Calvin Harris
How many of you struggle to accomplish your goals? Or give up somewhere during the journey because the failures outweigh the successes?
I will admit that I am a negative Nancy. I have the most difficult time seeing the positives in most situations. BUT now that I accept this, I use this knowledge to my advantage.
Like most people I have goals that often seem overwhelming and unattainable. I have no idea how to achieve them, no clue where to start and I lack the motivation to keep trying.
My game changer- setting series of small, impossible to NOT achieve goals. Ensure success by breaking up your long term goals into shorter goals that you can attain much quicker. This gives you a sense of accomplishment and satisfaction. It keeps your outlook positive and your drive high to continue pushing towards that end goal.
Featuring abs that show up in the winter and disappear in the summer... anyone else feel me on that? 🤷🏼♀️🙄
#fitforlifestyle #womenempower #womenandweights #healthylifestylecoach #functionalworkouts #motivation
💪 #retrofitness #workoutinspo #womenwholead #liftingladies #shoulderboulder #fitnessinspo
Forearms training for wrist and elbow health
Some of you might remember I made a post a while back on why you shouldn’t train forearms. Well, I was actually wrong and here is why. My thought was since forearms are used all the time in training we over train them through natural griping. Thing is, we do but in a single position with isometric contractions. This means that they’re only so strong in that one position, so it doesn’t make sense to assume they’re strong in all positions. .
So in order to train them if you do have wrist or elbow issues it is good to target the full ROM motion both in concentric, isometric and eccentric ways. Now I thought about this a lot as far as how to train them and found some issues with wrist curls for the extensors and flexors. My issue is that the bar has a straight path down no matter the position of your wrist; this means it produces a force vector that creates both torque and compression. Torque is okay because that’s what the forearms will work against but compression can stress the joint.
So I found something that’s very useful for training arms, a flex bar which is basically a rubber tube that allows you to create a torque to act against. This only produces a torque or rotation force no compression. It allows you to train both wrist extensors and flexors in isometric concentric and eccentric ways. In my opinion that is the best way to train them, there is equipment that mimics this; it is a weight attached to a bar via rope, this allows the wrist to translate the downward force into torque. .
One last thing, it is common to confuse the brachioradialis as a muscle that acts on the hand. The brachioradialis is the big muscle under the bicep which can contribute to a portion of the forearm size. This muscle acts on the elbow and the forearm not the wrist. It flexes the elbow like the bicep but also assists in pronation and supination. This muscle won’t be affect by wrist curls
Been experimenting a lot recently, trying to find new movements to challenge my muscles. These exercises are great for a full body workout 🔥💪🏻. Introducing...
⭐️1. Deep tricep push-up into ab twists
Tips: - maximised the movement by using these bar handles to get a greater range of movement.
- shoulders should be over your hands
- Keep your elbows close to my body
- Focus on pushing off through my triceps
- squeeze your butt, don't hunch or arch your back. Keep your body straight! - tighten your core throughout
- squeezed your chest at the top.
⭐️2. See-saw push-up
Tips: - tighten core throughout the movement - shoulders over your hands - butt squeezed and no arching or hunching of your back
- Get as deep as you can go in the push-up.
Have fun and don't forget to tag me @loupelifts
if you do try them out 🎉
And even in off-season you need to practise. So you can show the best of yourself on the stage! 💪🏆🥇