Old Earth Map 🌍
Such an eye-catchy beauty 🖤
⭐️Mobility Warm Up⭐️
Working in the IV room in the pharmacy means a lot of standing and not always with the best posture ...although I’m trying to work on it!! 😝 So after work and before my workout I make sure I spend at least 5-10 minutes doing various mobility exercises to get ready to lift. This is especially important for me with my scoliosis and preventing lower back pain when lifting.
I know that if I skip the warm up and I try to do heavy squats or leg press, my back will inevitably “twinge” ...if that’s even a word.
I’ve found that doing mobility exercises for warming up also helps me lift more weight, in a shorter amount of time. For example, if I was doing 5 sets of 5 squats, I can be lifting my highest weight within the first two sets and maintain that for the entire exercise! Rather than on the flip side, I might have to work my way up in weight over the first 2-3 sets to where I want to be.
These are just a few of the dynamic mobility exercises I do before a full body lift! ➡️➡️
I spend about 30-60 seconds on each.
Inspired by #mapsprime
#mapsanabolic #mapsprime #fitness #fitnessmotivation #workoutmotivation #mobility #girlswholift
Pharmacy by day ☀️ Gym by night 🌝
I have OFFICIALLY “graduated” from my PGY-1 pharmacy residency program as of tonight, certificate in hand 🥂 .
I think back and can’t believe how much I have learned and grown this year. I’m so excited to start my next adventure in St. Louis for PGY-2 to continue building upon what I have gained this year!
Keep swiping to see a portion of my late-night upper-body workout after graduation 💪🏼 ➖Flat dumbbell bench 2x15
➖single arm dumbbell row 2x10-12
➖seated dumbbell shrugs 2x15
➖pec fly 2x12-15
➖rear delt fly 2x12-15
➖lat “pull-over” on cable machine (see posted video)
➖upright row with plate 2x15
➖superset: dumbbell curls with dumbbell overhead tricep extension 2x12-15 each exercise ➖superset: hammer curl with rope attachment and trice extension with rope attachment .
Let me know if you try it!
With love, Cass
#mapsanabolic #lift #girlswholift #pharmacist #fitness #fitnessmotivation #fitspiration #fitspo
First workout in a couple of weeks 🙈 I was *not* feeling it, but I think I got a baby bicep pump maybe? #mindpump #mapsanabolic
🎶 Beans, beans... the musical fruit 🎶
You know how the fart song goes lol. Going heavy on the plants and legumes this week with fish and eggs mixed in. Starting phase 2 of the @mindpumpmedia
MAPS Red program this week. It’s a hypertrophy phase so endurance will be at a much higher output than phase 1 which was a maximal strength phase. I’ll also be heading into a caloric deficit for the next three weeks and then on the final week of this phase I’ll jump up to a surplus for one week to keep my hormones in check and not allow my metabolic rate to stagnate being in a deficit too long.
I’ll repeat the nutrition plan in phase 3 which is a complete endurance phase with very high reps, supersets and minimal rest periods. Because the overall output will be much higher in phase 3, I’ll do a sliding scale deficit by increasing the deficit by 200 cals each week. This will ensure I’m properly energized for the high intensity workouts plus I’ll be burning more calories with my workouts so I won’t need to be in as deep a deficit calorically to get the same results.
It’s been a nice week off to let my joints rest after the maximal strength phase but I ended up getting sick during this rest week so that wasn’t fun lol. Otherwise I’m recharged and ready to get after it.
#gorillazenwellness #phdtobe #mealprep #caloricdeficit #biochemistry #energybalance #science #scientist #healthygut #healthylifestyle #guthealth #nikerunning #nike #underarmour #fitness #fitfam #mindpump #mapsanabolic #nasm #personaltrainer #cscs #strengthandconditioning #wellness #nutrition #nutritionstudent #fuelyourbody
Last 3 weeks of PGY-1 before we level up to PGY-2 oncology! It’s been a challenging year but I wouldn’t have wanted it any other way—I’ve learned and grown so much and gained so many close friends🥰 My goal for this year fitness-wise was to try to maintain my health and strength as much as possible, and I’ve definitely accomplished that! I consistently have been able to workout 3-4 times/week throughout the year and meal-prepped the majority of my food most weeks. I may be sitting at a little bit higher body fat than I came in at, but I have to take a step back and think about all the stresses thrown at me daily and over the long term—cortisol is constantly up!! Nothing I wasn’t expecting.
Swipe for my lower body workout after work today (not all exercises are included): .
➖3x12-15 cable squat
➖superset x3: smith machine squat x8 with dumbbell Romanian deadlifts x10 ➖adductor machine 4x15-20 (hold a squat, lean forward)
➖seated ham curl machine 4x12
➖”sissy squats” 3x12: heels raised on 2 plates side by side, keep back vertical as possible, a$s to grass, targets your quads!!
➖10 minute incline walk on treadmill
Workout inspired by @aubrieb
#mapsanabolic #girlswholift #fitnessgoals
5 weeks down of #mapsanabolic
and still going strong. I've had a lot of "come to Jesus" moments about my form and had to really focus on doing the foundational movements correctly, more specifically my squats and things like pull ups. Phase II has been kick ass, but not in a beat you up so bad you can't move the next day kind of way. I'm still stuck liking body part splits more, but I am trusting the process still and going with the full body workouts. Time will tell the truth, and I've seen an increase in strength, so there's DEFINITELY improvement. After this, in going to go to #mapsaesthetic
so I'm really excited to watch this milf transform 😂❤️💪
Cajun spiced cauliflower rice and cajun spiced regular rice. My exercise is hitting an epic level right now. So I need to utilize carb cycling/carb backloading (carbs with dinner). I'm also hoping that increasing the spice will have a thermogenic effect. I have been eating more carbs on the days that I do full body weight lifting workouts and less carbs on the other days, which I still exercise at least an hour, just not as intense with the weights. I've noticed that I continue to put on muscle while I lean out. I've never had such great body composition changes so fast.