Day 3: #transform20
- stronger! This workout was so different than yesterday, and I really enjoyed it! The ladies in our accountability group have been crushing the first few workouts of this program and I am loving every single sweaty selfie! .
If you’d like to come along on this journey with us you are so welcome to! It doesn’t matter if you’re a few days behind just shoot me that DM and we will get you going! Join our tribe, we’re here to support you and motivate you!
PRIME Fitness equipment designed for everyone - tested by athletes!
💪Teach opposing muscle groups to work together⤵️#theextra10
🥅The goal here is to maintain a proper hollow body position, while performing a good set of upper trap rows •
🏋🏻♂️To do this your abdominals and spinal erectors must work together and engage equally. If they don’t you will not be able to maintain the hollow body position. For example, if your abs over engage, and your spinal erectors under engage, you will be pulled towards the cable machine, causing your feet to touch the ground. Vice versa, if you spinal erectors over engage, and your abs under engage, you will rock to far back, causing you to lay flat on the ground •
🧠This ability to get opposing muscle groups to work together is known as neuromuscular coordination, and it plays a huge role in efficient movement and overall athleticism •
touches on this topic as well •
🍑 Happy humpday lovelies 🍑 ⠀
Ok soo I’m going to start with asking a pretty self explanatory question • • we all have 24 hours in a day right?¿ ⠀
Right ✅ ⠀
Now, lemme just ask another question • • • do you spend them 24 hours wisely? Do you make every hour count? ⠀
Say you work an average 8:30am to 17:30pm job, that’s 9 hours of your day. (including breaks etc) ⠀
9 hours! You have 15 hours left! ⠀
How are you going to spend the rest of them 15 hours? Sleeping? Well let’s say you sleep for 8 hours, that’s still 7 hours left. ⠀
7 hours to spend your time wisely, to spend shaping your body, sculpting your body in fact! ⠀
7 hours to smash them goals you’ve complained about year in and year out. ⠀
7 hours to start that diet plan you’ve been meaning to start, but chilling on the sofa and ordering a takeaway is a lot easier!? 🤷🏽♀️⠀
Even on 12 hour shifts, you still have 12 hours left of the day. Let’s say you spend another 8 or even 6 hours sleeping, AGAIN you have 4 to 6 hours left. ⠀
Nobody is ever “too busy” it’s about PRIORITISING and making time for what you truly want. Day in & Day out. ⠀
Start today and it’ll soon become a habit!! ⠀
#noexcuses #starttoday #gymlife #gymdays
Hump day is hitting me hard😓 Its period week meaning I feel like CRAP. My mental health has taken a BIG hit, the day has never dragged so much. I feel so beyond bloated & so sick. Just have to remind myself that I won’t be off track for long, that this feeling is only temporary. Countdown to the weekend is on⏱
It's my favourite expression. I love smiling! 😁
I usually have a really hard time through January and February but this year has started off really well and I'm super excited for the weeks to come 🌻🌼🌻 Also, it's rest day, yay!
Getting tired of drinking protein shakes? It can get a little boring - so why not shake up your meal plan (see what I did there?) and try these 6 different ways to use your protein powder!⠀
🥣Oats - an absolute staple in my diet - protein oats. These couldn't be simpler - cook your oats as normal, then add a scoop of whey protein and mix. Job done. Use whatever flavour you like (chocolate works great). And throw on some toppings - nut butters or dark chocolate are great for some fats!⠀
🥜Nut Butters - these go so well on a toasted bagel 🤤 All you do is take a serving of powdered peanut butter, add a scoop of whey and mix with water. Boom - low fat, high protein nut butter!⠀
🥛Yogurt - hands down the easiest recipe you'll make. Take some Greek yogurt (low fat or full fat - it's up to you), mix in some protein, add some toppings. Job done. Delicious as a dessert or for a quick and easy breakfast. I like 500g yogurt, 1 scoop vanilla whey and 250g raspberries!⠀
🥞Pancakes - 2 eggs, 1 banana, 1 scoop whey protein - all you need for delicious high protein pancakes. Mash and mix them all up in a bowl (add water if a little thick) then cook off as normal. Perfect for those lazy Sundays.⠀
☕Iced Coffee - Perfect for the warm weather and super simple to make. Brew up your coffee as normal, pour it over ice (let it cool for a few minutes) then add in a scoop of your preferred protein - chocolate, caramel or vanilla work great - give it a good mix and you're good to go!⠀
🍫Snacks - there are endless recipes online for protein snacks. Just google & enjoy!⠀
#weightlosscommunity #nutritioncoach #dublinfitfam #corkfitfam #supplementsthatwork #irishfitness #alphalete #sportsnutrition #caloriedeficit #weightcontrol #eatingright #healthytips #ukfitness #fatlosstips #flexibleeating #nutritiontips #naturalweightloss #weightlosstips #losefat #eatsmart #protein #proteinshake #recipes #healthyrecipes
No matter how careful you are in your Bodybuilding journey, you’ll always find yourself picking up niggles & injuries.
Invest in a solid chiropractor/therapist that is able to quickly diagnose and treat long last problems that hinder you from progressing.
Especially after such a long gaining phase, connective tissue and joints become extremely tight with the rapid gain of muscle. This will then ultimately result in compression of vertebrae and pressure on nerves originating from the spine.
Also to mention chiropractic work doesn’t require any form of medication so that’s a plus. Complete re-alignment and re-adjustment of the body’s spinal and nervous system is crucial for Bodybuilding and especially training. Ultimately whilst you’re training you’re moving limbs in all planes of movement and if that’s limited it can cause extreme tightness and inevitably injuries.
I’ve learnt the hard way but it’s a lesson learnt. I’m more conscious of how my body is feeling and more in tune with it now. Regular monthly treatments keeping me on the straight path to progress.
Today marks day 3! Burn🔥day!😳
I'm going to try to real as I can throughout this program. I will push hard with each workout to get the best sweat session I can can and still be as human as possible(like being confused in my stories this morning!😂🤦🏻♀️). .
My goals aren’t to be better than anyone else but to improve myself daily. To push my own limits and to hope I can take you on this journey with me.🙋🏻♀️
Now for a super cold day😱. Stay warm and safe everyone!🤗
Similar pose...different decade!
Left pic was 2009...and i still look the damn same! Just alil broader and less clothes lol
All i need is God to gift me with a big Rick Ross beard and I'll be a happy man #ageless
Ps to the girl on the left (Dua)...i hope you're all good. It's been a minute...actually a decade lol 😅✊🏾
Yeeeeees excited to use these 😍
Getting in on the 10 year challenge.
One spends his weekends riding motorcycles and getting drunk, the other spends them getting muddy and seeing new places.
Bloody scary looking back, but wouldn't swap the experiences I've had, or where they've got me for anything!
TONE DEF 📸🎨💪🏾
PRACTICING THAT QUARTER TURN 🕘
ANIMATE CORE feat. Large Minotaur and sloth arm. #getanimated
Try adding Russian leg curls to the end of your leg workout. ————————————
How to do it:
1️⃣Add a bench to the end of a lat pull down machine
2️⃣Lock ankles into knee attachment of machine
3️⃣Control through hamstring slowly lower yourself towards the bench
4️⃣Gently push yourself up, be sure to pull from the hamstring, using your arms as little as possible when pushing back up
5️⃣Perform 3 sets x failure ——————————————
#hamstringworkout #legworkout #exercisetips
My hope is that they will remember that mommy tried.
Even when she was tired, even when she was stressed.
I hope they will know that I did it all for them.
That I had every intention of being great, good and grand, but some days all I could be was ok.♥️ To every mom who thinks she’s not good enough, just remember: you are doing amazing. Even on the rough days, you are more than enough.🤗
This is my Jaxx at 10, 12 or 4 or anytime in between and not just for socks, but a drink or to pee or maybe to visit?!🙄🤦🏻♀️😳 All good as some day he will sleep and I will be waking him up!😀 Right Matt Friesen?
It's go time!!!!!!🙌
This feeling never gets old. .
I wake up complaining that I have to get dressed and out of my warm bed, but as my feet hit the floor, the adrenaline rushes. .
I change into my wrkout gear, mix up my liquid gold and as I'm loading our workout, the anxiety is lifted and I'm ready to go. .
I used to hate working out because I felt it was a punishment for eating like crap or because I needed to be skinnier. Now I push play because I want to and love to. I know how I feel after a workout and that changes my whole day. .
You've got to love what you do or you'll quit when things get tough. You'll be on that constant search for a quick fix only to realize they don't last nor do they exist.🤷♀️
3 years and counting, I'll take this over any short route, any day. .
Day 2 of T20 is done. Definitely hard, but definitely going to be worth it.😊
I read this and had to share it:👇 “Do not let your fear of failure stop you from trying. Doing something and getting it wrong is at least 10 time more productive than doing nothing at all. Every success story has a trail of failures behind it and every failure is one more step towards success.”(LindsayMatway)♥️ Never hold yourself back because of fear. Because one day, you might regret it.😊 So just be you.♥️
Ummmmm.....anyone else???🙄🤷🏻♀️👇 Thanks @mattfri83
Rise and shine! It's Monday!😀 There's something about waking up early feeling like a zombie and getting after it and leaving feeling amazing!
It's not about perfection, being the best or the strongest, but about progression. Starting where you are and making the most out of what you got.
And this morning?? Transform:20 starts!! All about the cardio🏃🏻♀️🤸🏻♂️Talk about a wake up call!😳🤷♀️ Little people are calling me. Have an epic day everyone!!😁