Strength wasn’t there tonight 💩 -
Failed on my second rep of 325 pin squats with the duffalo bar but still got a good workout, worked till failure 😤
#mayhemathletics #mylife #goldsgym
Fit tip of the day - Be consistent.
Whatever you do, or whatever your plan is, just be consistent with it!
So whether that's drinking enough water every day, getting in 3 full body workouts every week, or just getting enough sleep, keep doing it over and over again. Cause its all those small things that lead up to the big things, right?
I've also found that consistency will help turn things into a habit. Start with one thing and as you get it down, add another. This will help create a healthy lifestyle for yourself rather than just a short term "diet" that's hard to maintain.
Consistency is key, friends!:)
Part of today’s strength and conditioning workout. 5 sumo deadlifts followed by 10 burpee over the box jumps. @a_wang87
Heart rate went through the roof!!!
I am happy to announce that I am officially part of the @1stphorm
Phamily! I have been using their products for ~3 years now and I will never go back to another brand! I would never promote something I don’t believe in, but I genuinely LOVE their products (as you know from my stories 😊). It’s such an honor and I am so glad to be working with such an amazing brand!
So, what are some of my fav products?
❗️Opti-greens!!! If you watch my stories, you know I have this EVERY day!! It is packed with antioxidants, probiotics, 11+ servings of fruits and veggies and more. It helps get rid of bloat (ya girl needs that) and helps with digestion!
❗️Pre-workout! I have always used alphacre HD because I find im sensitive to stimulants. This is a stimulant free preworkout that still gives you all the energy for your workout! I will be trying their stimulant pre (Megawatt) so stay tuned!
❗️Post workout stack (Phormula-1 & Ignition)! Guys, this is the best. Ignition replenishes your glycogen stores (needed post workout) and creates an insulin spike, which helps the protein in Phormula-1 get fully absorbed. Not to mention, the flavors of protein are UNREAL, seriously 🤤🤤
These are just a few of my faves, but there are so many other amazing supplements. Feel free to check them out and use my link in my bio to get free shipping🤗
#1stphorm #1stphormathletesearch #iam1stphorm #legionofboom #duespaid
How many people actually cycle off preworkout so this doesn’t happen? And how many just keep taking more scoops? 🙋♂️💪⠀
New shirts are in!! How do you like them? 😃🔥⠀
Protein is always essential. 💪⠀
TAG a friend thats wants a wider back !💯
One of the key workouts that has helped me build a wider back are deadlifts and lots of dumbbell rows 🔥
You will find Count Less muscle building exercises in my Workout Program dropping soon 💪🏼
Day 12 of #24daysoffitmas @jermeeljb
gave me the wonderful mobility for the spine.
Lay flat on your back and rest your arms on the floor & slide your hands above your head and then slide back down, at the bottom phase bring your hands together above your head then go back to the floor and repeat.
We are half way through now, so let’s keep pushing through to the end.
Operation bust that #fupa
is in full effect. I love a good #abday
👋🏼 Hi my nuggets! This post is for those of you who know nothing about me besides what I post on here. If that sounds like you... keep reading 🤓⬇️ #shitsgettinreal
My name is Sierra Kahn, I’m 21 years old and was born and raised in San Diego, CA 🌊 I have a 5 month old Australian Shepard puppy named Fin 🐶 and an awesome bf of over 1 year @charlieboy___
I’m a NASM certified personal trainer and an online coach. I work at a gym called @lajollasportsclub
where I have 1v1 clients and teach group classes! 💪🏼
I started lifting weights when I was a Junior in high school. I had always been an athlete growing up, but I lost myself and my direction in life when I switched schools and stopped playing sports ⚽️🏐Around that time, my mom and I started working out with a trainer @peter_built1
with intentions to become stronger physically and mentally. 🏋🏼♀️ 🧠 •••
When I first started lifting there were days where I would literally CRY because I didn’t want to go to the gym 😂😂
But eventually I started to embrace the challenges. I fell in love with exercise and what it can do for your mind and your body, and I decided to dedicate my career to helping other people see the benefits of being strong and healthy. 💪🏼❤️
WHY do YOU do the things YOU do? What made you who are you today? Be proud of who you are and never forget where you came from 💯💪🏼🔥💗 #whatsyourwhy #findyourreason #fitnessmotivation #girlswholift #fitnessinsta #fitchicks #npc #bodybuilding #strongissexy #strongbysisi #fitlife #gymrat #fitfamnation
ALRIGHT🤓 so this time around I decided to not do the voiceovers on the clips but here’s a few exercises from my previous workout💃🏽 1) RESISTANT BANDS ARE A MUST !!! I stand by these babies cause they really do the mind to muscle connection before and during your workouts so buy some if you don’t have any. Super cheap on amazon and come in all sorts of materials and colors🤗 now with this exercise, you want to place the band right above the knees, pulling your knees out, while focusing on the gluteus medius (around the hips) 🦋3 sets of 30🦋
2) THIS WILL GET YOUR HEART RATE UP !!! Crab walks into jumps squats. Make sure you’re driving all the pressure into the heels and squeeze your shoulder blades. This will help with your posture and it’ll prevent the weights from dragging your body forward. 🦋 3 sets — each set with 10 crab walks and 5 jump squats 🦋
3) ISOLATION IS SUPER IMPORTANT !!! if you think one of your booty cheeks are smaller/weaker than the other, highly recommend this! Again, drive the pressure to the heel that’s placed in front. If you’re focusing more on your booty, place the front foot a little beyond your shoulders, that way you focus on your hamstrings, lifting the booty up. If you’re focusing on growing quads, place the front foot closer to your body. 🦋 3 sets, 12-15 reps 🦋
if you have any questions, don’t hesitate to slide in the dms !! I’ll be answering them all 🖤
Hiyaaa. Just poppin in to spread some positivity 🤗 As we get closer to the new year I’ve been reflecting on this past year. Things are finally starting to fall into place and feel right. I’ve been working my butt off to get me to where I am today and I couldn’t be more proud of myself!
Work hard. It will get you places. If you want something, go get it. It may not be easy, but it’ll be worth it!
Never let fear or doubt get in the way. Dream big. And be proud of all that you accomplish!
Also, these @alphalete
leggings are my new fav i’m never taking them off 😊
#iam1stphorm #1stphorm #1stphormathletesearch #legionofboom @1stphorm @gymshark #gymshark #gymsharkwomen
✨I’m out here rooting for all the women out there doing them and lifting each other up. Too many women out there are competing and hating on one another because of jealousy. Jealousy is UGLY!! Try supporting them. Let them know they are doing great and they look beautiful!✨
Today I killed legs with two of my best friends. They lift me up so much! They believe in me when I don’t believe in myself! Find you friends like that! 🙌🏻
Get up and go even when you don’t want to. Those are the days that define you! 💪🙏🏼⠀
TAG A FRIEND that wants to start their own Transformation ! 🔥
Throughout these 4 years of lifting i always kept a positive attitude and knew that i was headed the right place.
Listen i had doubters, haters, and even “friends” that didn’t want me to succeed.
So, I filled myself with like-minded people and kept myself driven.
Listen one of the greatest investments that i ever made, was when i made an investment in building my own self.
Self development is the key to growth.
Healthy, fit, and healthy asf 🤪🔥💪🏼
If your tagged on this post you had a positive effect on me and i want to thank you for keeping me driven 🙏🤞🏻😇
I Personally Thank all my supporters/ followers because none of this would’ve happened if it wasn’t for yall 💪🏼.
Get a FREE Laxogenin 100 with your Apex Male! 💪💪⠀
Continuation of yesterday’s work out. Finished pull day off with a circuit that consisted Db cleans, tire flips and had to get some bro work in with ez bar curls 🤣🤣🤣
Believe in the process and more important in your coach. Execute the plan and stop making excuses.
𝕊𝕥𝕒𝕪 𝕗𝕠𝕔𝕦𝕤 💬
‘’ ʸᵒᵘʳ ᵇᵒᵈʸ ᶜᵃⁿ ˢᵗᵃⁿᵈ ᵃˡᵐᵒˢᵗ ᵃⁿʸᵗʰⁱⁿᵍ, ᴵᵗ’ˢ ʸᵒᵘʳ ᴹⁱⁿᵈ ʸᵒᵘ ʰᵃᵛᵉ ᵗᵒ ᶜᵒᵐᵛⁱⁿᶜᵉ! .