New core workout on the wall.
Do it slow and controlled. In the first exercise try to slide from the arm pit to elbow which will also help in your #bakasana
💪 this squeezing everything in is what you should be doing to activate your core in arm balances . This series is a perfect #corestrengthener
. It is not a wall mat but can be hung on the wall also and helps you slide better. #gizemozdem1
Comment bellow fore more workout videos! ❤ and tag 3 friends
The harder you work for something, the greater you'll feel when you achieve it! 💪🏼😍
BOOTY SUPERSET 🍑
The key to booty growth is glute activation. If you aren’t properly activating your glutes when you’re training, you’re going to only build the surrounding muscles (quads and hamstrings). When I lift heavy I make sure that I always incorporate banded glute activation exercises into my circuits so I can really maximize my sessions.
You’re going to want to make sure to squeeze your butt at the top when performing the first exercise (no it’s not the most flattering, but your booty will thank you later), and keep all of your weight in your heels. This means that when you’re squatting you’ll want to sit back on your heels, and not lean forward putting your weight into your toes.
This circuit can be done at home or in the gym. I’m using the squat rack, but this circuit can be just as effective by using dumbbells if you’re at home!
▪️5 SECOND SQUAT HOLD, to SQUAT (12 reps)
▪️DOUBLE BANDED KICK BACKS (30 each leg)
X 5 Roundss ! 🔥
TAG A FRIEND 🏋🏽♀️🏋🏽♀️
For my Fitness and Nutrition Guides to help you with your fitness journeys head to my website ! 📲 www.alysonmichelle.com 💻 LINK IN BIO
. Focus on strength, not only on the outside, but on the inside as well.
Focus on being not only healthy with your foods, but healthy within your mind.
Focus on progress, not on how far you have to go, but how far you have come.
Focus on you and don't worry about everyone or anything else. Be the best version of yourself.
I thought this was an interesting view today...
As I have been rehabbing this new knee.....
I have had a tough time not comparing myself and my healing to others ... I have been judging myself ...
“I am 8 weeks post op and I should be doing ——-“
I thought about what I should be doing and why I’m frustrated ... and then I looked up at the sign on my wall....
I realized that I need to welcome the struggle and allow my body to heal without judgement...
I need to welcome the work that I need to do and that work could mean REST!😳
I need to welcome the journey that this was a choice I needed to make to eventually be pain free and pushing through pain now could make this all for not!
I need to welcome the amazing healing I have done so far and my scar tells the story of where I have been, not who I am.
And I need to welcome the challenge to my mindset... am I going to complain about what I can’t do or celebrate the things I can? Am I going to rest when I need to and not listen to the thoughts in my head that I am losing fitness and how can I be a role model for my tribe if I am not doing it with them!? I can inspire them in other ways!!
The struggle is real, the choice.... welcome the challenge!
MAMAAA It’s JanMama’s Birthday! Happy rest day / weekend babes!
We made it through anothaa week! Which brings my week 6 to a close but bc I took the last tail of the week off I’m gonna start my week 6 ovaaa! We all fall off sometimes babes and it’s okay! I just really couldn’t even hold weights after getting cortisone shots on both my hands 😭
Today I get to celebrate my mothers birth with her and we’re gonna indulge in getting out nails done! This year I’ve been able to spoil my mom more than ever before and it feel so special to finally give back to my mom after all the years of being a bratty shit head 🤣
She is one of the reasons I am so driven. My mother and I have been through so much in the past year losing my father that she is one reason I want to grow my biz because helping her financially and being able to provide for myself is something I told myself I needed to do. It needs to happen.
You know that feeling you get when I see your parents sad or when you see your role-models at their weakest time? Going through so much struggle, sadness, and stress for both of us breaks my heart. I cry every time I think of my Vision for myself and what I need to achieve. This lady and her happiness is a goal for me and it won’t stop there. 😭
Song: 2 Chainz - ft. YG, Offset
A lie I used to tell myself:
"I will never fit in"
Growing up I was always the "different friend". I didn't drink or party much, I was busy getting many certifications such as yoga and personal training versus attending parties. I stayed in and studied for school and made that a huge priority as well. I ate very clean and often said no to many social parties based on personal preference.
I always felt like the odd one out.
I never felt pretty enough, fit enough, smart enough... I would constantly feel like I had to shape myself into someone that I truly wasn't.... That I had to say certain things and do certain things in order to fit in...
I would always question myself:
Should I change just to fit in?
Maybe I should just drink to fit in and have fun at the club.
Maybe I should start going out more.
Maybe I need to be more social.
But I realized that's NOT who I am!
I didn't want to be that person.
I wanted to be me, Lorna Perozzo
Not who other people wanted me to be OR who I thought I SHOULD be.
I realized that I should never feel like the odd ball out.
I realized that I needed to surround myself with people who get me. People who understand me and LOVE me for who I am.
A lot of this was in my head. These were lies I would tell myself BUT weren't necessarily true.
It's easy to think we're not pretty enough, smart enough, fun enough but these are all lies we have shaped into our head.
I think it's a beautiful thing to stand up for yourself and be happy and confident with the person you are versus someone you "think you should be". 💜
Arms + abs!💪🏻🔥
Time to work those arms and abs! Grab a pair of dumbbells and give this circuit a go!⚡️
1️⃣ 35 seconds side plank dips w/ arm pull through (per side)
2️⃣ 35 seconds skull crusher to chest fly
3️⃣ 35 seconds commando to alt arm extension
4️⃣ 35 seconds chest press to alt single arm press
REPEAT 4X! 10 second rest after each move. 20 second rest after each round!🔥
Song: Worst by BURNS feat Johnny Yukon
The Holiday Hottie challenge is available now!🙌🏻🎄❤️ it’s a 4 week fitness challenge packed full of full body toning workouts that can be done anywhere and it’s only $9.99! (Link in bio)
Biz Cumartesi Eğlenmeye Öğlen Saatlerinde Başliyoruz😍😍😍
Herkese Bol Eğlenceli Bir Haftasonu Diliyorum💜💜 #moveoftheday
This is as narcissistic as I think it can gets.
Also, I have not incorporated any sort of weekly split in which I’ve purely isolated my upper body in years...and i would admit I definitely could improve on a lot. 🌵
However, I definitely am more motivated to tag on some isolation exercises - you know - some unilateral work ... inhale 9 grams of citruline so my heart can explode through my arm veins and I can get super strong and beefy when I meet my partner of my dreams 🥚
And then I can hug him
And hold him
And never let him go
Even if he wants to leave
Forever and ever and EVER 🔥🥺🔥
If I had to try to be positive while feeling very negative I would say, “progress not perfection.” However, ya know ... practice doesn’t make perfect. Practice makes permanent.
(Also sometimes it’s not ok, but you gotta be ok.)