No existen mejores ejercicios para glúteos que los desplantes y las sentadillas en todas sus variaciones. Esta es una de las rutinas que hago para estos:
10 reps por pierna desplantes
12 reps sentadilla zumo con mancuerna en pecho
Esta última ayuda mucho bajar lo más posible y sin subir por completo en el movimiento y apretar los glúteos para fomentar el trabajo en ellos
TODAY I FEEL LIKE A FRAUD...
holy moley I asked and I recieved within 24hrs
But then today the panic set in...
What do really have to say
What do I really have to offer
Who the hell do I think I am to be interviewed
You see in doing a radio interview next Thursday at @brooklandsradio
with the lovely @jillbennett80
Her show is all about health and wellness, and totally the right fit for me to be interviewed
And we had a great pre interview talk
So she knew weather I'd be a good fit or not for the show
So why did this kick in??
Well it's my old friend SELF SABOTAGE
I expect you have one too, hiding in the dark ready to jump out as soon as you start to shine
Or maybe the self sab is walking in front of you, dominant in everything you do?
You see your SELF SABOTEUR is part of you.....In fact its totally unique to YOU 🤔
How lucky are we to have thing friend criticizing our every move 😱
Ever since I started my healing journey I've been working on killing this beast with....
LOVE & KINDNESS
Yep yep love and kindness oh and LIGHT,
Shining the light on the self saboteur helps make it...
Die a little
My point being even after 10 years of self work, guidance, healing
I am not healed
I am not cured
I am not perfect
Nor will I ever be
I am stronger
I am happier
I have a much bigger comfort zone
I am living consciously and with awareness
I am consistently giving myself self love and appreciation
I am aware of the self saboteur
I am aware of my fears
And I show up to those fears/self sab rather than shrink and hide from them
IF YOUR SELF SABOTEUR IS IN FULL FORCE AT THE MOMENT, then I would really recommend that you watch my FREE Transform Your Life in 12 weeks Training
The 7 steps I talk about will help you become more aware and reduce the self sab in you! .
Much love Jane x
Spiritual Guide and Life Coach
Cherish Transform and Upgrade .
#manifestyourdreams #CherishTransformUpgrade #Simple7Steps #transformationcoach #transformyourlife #manifestsuccess #selfsabotage #lifecoach #spiritualguide #LifeHacks #lifeisbeautiful #lifeisforliving #bestrong #Bournemouth #boscombe #southbourne #london #croydon
••S E L F - C O N F I D A N C E••
So many times, children hear “you cant do this”, or “you’re too young” and not enough “you CAN do this!”, and, “you’re so big!” -
I, too, am guilty for saying “no” to my kids too many times, and not enough “yes”. -
Today’s library day with my kids was an eye opener, and a reality check for me. I was busy reading to my toddler, and overheard my 3 year old say to himself, “I am strong. I am big. Mama says I am strong.” Our voice, our phrases, our examples are engraved in their developing minds, and our voice becomes their inner voice. We get caught up with wanting everything to be perfect, and wanting things done our way, that we forget to fill them with positivity, and constantly have to remind ourselves that they’re simply kids. They’re growing, developing in such a rapid pace, that we should not slow that down.
Be the strongest positive voice inside your child’s head. Start now, and it will always be there. - -
#libraryday #storytime #library #developmentthroughbooks #learnthroughplay #playlaughgrow #bebrave #bestrong #betough #beyou #grow #playmatters #preschool #learningthroughplay #invitationtoplay #prek #earlylearning #toddleractivities #preschooler #sensoryplay #kidsactivities #totschool #preschoolathome #teachersfollowteachers #earlychildhood #toddlerlife #earlychildhoodeducation #literature #iteachtoo
Wir möchten uns bei allen für den grandiosen und erfolgreichen Start ins neue Jahr bedanken 😃 und freuen uns mit euch gemeinsam an euren Vorsätzen zu arbeiten und eure Ziele zu erreichen 💪🏻 - den gesamten Januar könnt ihr euch für die halbe Anmeldegebühr anmelden
- für die unter 21 und über 65 jährigen beträgt die Mitgliedschaft nur 29,90€
- für alle Anderen beträgt der Monatsbeitrag nur 39€ statt 44,90€
The negative thoughts started to creep in today. The ones where I thought ‘That’s ALL you did!?’ and ‘my body can’t do this.’ .
But you know what I dug DEEPER. I did as much as I could for as long as I could. I have been telling my challengers this for the last week so WHY wouldn’t I tell myself the same thing?! .
I am a BEGINNER again with this program. This is a new experience for me. I need to stop putting pressure on myself to be perfect. I am going to do my best, show up again tomorrow and the ONLY person I am in competition with is myself. I will continue to push. I will try to do more than I did today next week when we do similar transformers. .
I could give up ... but well I’ve done that before. I have quit ... but the only person I am quitting on is myself and well I’m WORTH more than that!! #truthtalk
🤸♀️🤸♂️Diseñamos, 👩🍳te cocinamos y lo 🚛 llevamos a casa u oficina tu plan alimenticio por semana🍲!
😱¡Las excusas ya no serán parte del proceso de estar en forma!
🥗Comida, snack y cena a tu domicilio totalmente balanceada y deliciosa.
🍲Plan alimenticio enfocado a tu objetivo hecho por Health Coach Mariela Conte
📲Comunicación directa para cualquier duda y motivación diaria.
🏋️♀️Plan de entrenamiento personalizado con acceso APP CONTE TRAINER. con rutinas en vídeo..🏋️♂️
#healthcoach #trainner #bestrong #eatclean #cancun #lifestyle #fitnessgirl #gymlife #gymtime
Can you read this? One of my very good friends gave me this charm last night. I needed it this week. Being on strike is stressful and scary. I’m wearing it with my monkey. A charm my sister gave me when my daughter was born 2004 year of the monkey. Be a badass today in whatever you do. And if you just aren’t feeling it....fake it :) #badass #ilovemymonkey #friendsandfamily #bestrong
I am not perfect. I mess up. I mess up my diet. I slack in my workouts. I make mistakes raising my children. I make mistakes in my marriage. I say things I regret. I raise my voice. I let things bother me that shouldn’t. Life is hard. Being a wife is hard. Being a mom is hard. It’s all hard. We can only do the best we can, learn from our mistakes and try to do better. We all put our own worst critics. Nobody could be as mean to us as our own thoughts. The things we say to ourselves we would never say to others. We would never intentionally hurt someone’s feelings. Yet, all the self hate and negative talk does so so much damage. Today, take the time and do some positive self talk. Tell yourself you are beautiful. Tell yourself that you are a great mom. You are selfless and amazing and wonderful. Be kind to yourself, you deserve it! ❤️ #notperfect #bekindtoyourself #youareamazing #youarewonderful #bestrong #toughmother #mother #wife #me #fitover40 #youareworthit #fitmom #momofmany #wednesday #humpday #lift #workout #fitness
Ukifika point ya kukubali mapungufu yako na kutaka kubadirisha yawe nguvu zako ndipo unapoweza kubadirisha kitu chochote kwenye maisha yako. Blaming others, assuming they are responsible for your life will constantly give you negative thoughts and so you will be attracting more of negative things in your life. #bestrong #bepositive
Your mind is powerful, but does it always work in your favor?
Growing your mental strength is just as if not more important than growing your physical strength.
Having a strong state of mind will breed confidence into every area of your life
Listen to these tips👇🏼
✅ UNDERSTAND FAILURE HAPPENS. Before you even start to make lifestyle changes, recognize you will slip up. You will fall off the plan and it will be hard to get back on. But if you go in already having grace for the upcoming mistakes, it’ll be much easier to get back on the wagon. Consistency over perfection will always win.
✅SEE EVERY FAILURE AS AN OPPORTUNITY TO GROW. You have probably been told before to learn from your mistakes. DO IT. Each mistake will provide you a moment to learn and to grow.
✅ GET TO KNOW YOURSELF BETTER. Spend more time in prayer or journaling to get to know who you have been created to be. Learn how you feel about things and be able to communicate your thoughts.
✅ GET OUT OF YOUR COMFORT ZONE. This is applicable to ANYTHING in your life. Workouts, friendships, activities, whatever. When you step out of your comfort zone, you are making yourself vulnerable to.... FAILURE AND GROWTH.
✅ BE MORE POSITIVE. We all have that inner critic. Recognize them the moment they start talking. Name them. Tell them to go away, and replace whatever they’re saying with concrete truth.
Physical strength may be needed to do the work, but your mental strength remind you you are capable of doing the work.
Alright, let’s get this bread 🍞.
(Literally eating two pieces of toast rn)
#mentalkilter #mentallystrong #strongertogether #growstrong #bestrong #physicalstrength #glowup #gymideas #gymmotivation #fitnessgirl #fitness #fitnesslifestyles #healthhelp
A lot can happen in 10 years.... & a lot can happen in 5 years too... From high school to now & from college to now... We all have our story, our journey of ups & downs & all arounds. NEWS FLASH: I haven’t always been this “Fit Brit” you all see on my stories of me at F45 or in the photos I post. It’s been a long uphill battle & I’m still going. Never stopping or looking back - only now, to give y’all some perspective.
Trust me when I say, I’ve been there. Eating disorders - YUP. Body image issues - ABSOLUTELY. Sadness - I hid it well. Fad diets & get slim quick gimmicks - I’m guilty your honor. What else am I missing? I think you get the point.
So what changed? Where was my turning point? 2013, standing on the scale at my annual check up. The numbers read 189.9. Yes, I was at one point pushing 190lbs and not in a healthy way mind you. I didn’t FEEL healthy from an internal perspective and I knew something had to change. So I began. First by looking at my self in the mirror, crying to myself in the mirror & DECIDING (for myself) I wanted better. First lesson I learned: Loving yourself is hard when you’ve unloved yourself for so long.
There is so much more to the story but for now: here’s to being vulnerable, authentic, open, honest, bold, strong, confident and everywhere in between.
If you don’t like it - please direct yourself to my profile and tap the “unfollow” button. Peace & blessings to you.
Questions? Need advice? Someone to relate to? Alistening ear? Feel free to reach out. I’m here for ya.
Over the 5+ years I've been exercising and for about the first 3 of them I exercised to 'burn calories'...
Back then, I developed a very poor relationship with food and my own body. I hadn't acquired the knowledge I know now. I exercised to 'burn off' what I had eaten or to make myself feel 'less guilty' because for example 'I ate pizza'.
When I did eat 'bad' I felt the need to 'burn it off'. I would go to extremes lengths to make sure I did. One year I got up 6am on Christmas Day and Boxing Day to not feel guilty for eating so much food. I was obssessed with 'not putting on weight'.
My obsession to prevent weight gain and the need to burn calories at times caused me to hate exercise and what I was doing in the gym. My purpose for training was to 'burn cals' and not for the physical, mental and life changing benefits exercises gives.
I see SO many people out there do the same as what I did all those years ago. I urge you to stop what you're doing and quickly get out of the 'burning kcals' mindset. It will only end up in you developing a very bad relationship with exercise, food and yourself.
Exercise for the benefits of exercising. Don't get caught up in always 'wanting to lose weight'. When you exercise to be STRONGER than what you were yesterday you'll undoubtedly 'lose weight' but more importantly you'll be fitter, stronger, healthier, more confident and ultimately happier.
You'll be the STRONGEST version of YOU...YOU can be physically AND mentally, inside and outside the gym.
If you're a 'calorie burner' then I'm sorry to tell you that your approach is all wrong. I'm only saying that because I've 'been there' and 'done that'. I know exactly how you feel.
Once you break the DOGMA of 'lifting weights is for bodybuilders' and 'exercise is to burn calories' you'll truly be well on your way to long term success.
Remember, move, feel and look YOUR best...for life.
Be STRONG not skinny.
Ma devise pour 2019; apprécier ce que l’on a, et apprécier le temps qui passe. Profiter de chaque petits moments car on ne sait jamais ce qui peut arriver. On pense que la vie nous envoie plus souvent de mauvaises que de belles choses mais faut juste savoir les remarquer et y porter attention quand elles passent. C’est facile de dire que tout va mal, qu’on n’est pas chanceux, que la vie nous en veut, c’est très facile et c’est ce qu’on dit le plus souvent, contrairement de dire que la vie est facile et que tout va parfaitement bien. Tout ne peut être toujours parfait et rose, c’est impossible! Il suffit seulement de s’arrêter un moment et de trouver notre propre chance. Être heureux et positif change beaucoup de chose autour de nous et puis comme on dit, c’est nous qui faisons notre propre bonheur. 🤷🏻♀️🙏🏻✌🏻
#positivemind #2019begins #takethelead #positivevibe #goodvibe #feelgood #bestrong #newyearbegins #behappy #happymind #dontstress #rememberwhoyouare #happiness #peaceandlove
👶🏼 OH BABY! | Na bijna 4 jaar vol (wan)hoop, 8 iui pogingen, 9 ivf terugplaatsingen en een miskraam bij 7 weken, zijn we onwijs blij en dankbaar dat onze droom eindelijk uitkomt! We worden pappa en mamma!! ❤️✨ #12weeks #ivf #miskraam #zwanger #rainbowbaby