Training with @Doyoueven
This workout from @clairepthomas
will really have you feeling the burn 🔥
Double TAP if you're up to the challenge 🙋🙋♂️
Tap the link in our bio to shop the fit ✔️
Finished off the back workout with some lat posing.
About time to make some gains after this mini cut.
Why do I wanna be your Coach⁉️ I know from experience how much health and fitness can truly change your life❤️ I'm not just talking about losing weight, gaining strength or losing inches📏
I'm talking about mindset, personal growth, confidence, and energy... these things honestly effect your entire life.
I can say 100% that all aspects of my life have changed for the better since joining Beachbody. Some of the things bigger and harder to change than others. And some changes that will be continuing as I continue to grow.
For example- 🙋My family and I started attending church for the first time in our lives 🙋I was able to leave an abusive relationship
🙋 Advance myself and grow in my role as now Operations Manager at Andes.
🙋 learned to be a more attentive and present parent
🙋Lost over 40lbs ( I weighed 225 pounds when I started my 1st program)
🙋 Was baptised with my children
🙋learned to manage my finances better
🙋 Learned how to make new friends
I am so so thankful that I said yes the 100th time my coach asked me to join her T25 group.
Don't wait till someone asks you a 💯 times. Ready to take a leap to improve your life⁉️ Are you looking for support, a community, a place to grow⁉️ Join my Tribe we are just striving each day to be better than the day before. It's not your typical Health and fitness group😍
Drop your email below and I'll get you some details.
#thrive #changeyourself #lifechanger #onelifeliveit #fitsporation #fitspo #healthyhabits #healthylifestyle #onedayatatime #strongereveryday #strongerthanyesterday #lovetheskinyourein #confidence #bodyconfidence #bodylove #cleaneating #fitness #personalgrowth #personaldevelopment #journey #livestrong #life #lifeisbeautiful #Inspirationforwomen #inspire #instagood #inspo
Pre run drills to warm up the legs and buns, but it's so much more than just a warm up.
Even though I don't always practice what I preach, a good warm up routine is one of the most beneficial things you can add to your workout! It helps prevent injury and prepare you mentally and physically for the activity you're about to do. I think for me, it's more about mindset. .
When I warm up, I take the time to release whatever happened before my workout and get really present with myself. As I warm up, I think about the muscles working, what feels tight, tense, or loose. I breathe intention into those parts of my body in preparation for the workout ahead, and I go into my workout with a clear head.
Think of it more as a moving meditation. Next time you workout, give yourself a set amount of time to warm up (even if it's just 5 minutes!) to clear your mind and reset your energy. Focus on your breath and your connection to your body as you move through drills or dynamic stretches. I have a feeling that after even just a few days of this practice, you'll start to feel like a brand new person!
Meditation doesn't have to be sitting on the floor trying not to think about what you had for lunch. Meditation is about being present with yourself whether you're warming up, sitting still, driving, or literally anything else! You just have to bring your attention to yourself in that moment. Try it and find out!
Edgy or feminine. We’ve got some leggings for you. @shopdyi
Check then out in the studio now!
Loved the lift session this morning week 2 #liift4 #backandbiceps
definitely feeling it this week but I keep focusing on form, and increasing weights when I can. But @joelfreemanfitness
that 50/50 cardio today was crazy.
today was a good prep day for #nourishphase
definitely increasing my veggies. The struggle is really listening to what my brain is trying to say, is it really food or is it water.
Physique Goal: House (preferably of the brick variety)
DIAKADI's Advanced Fitness Series | Nov 6th | 1:30pm
Training Considerations for Low Back Pain | Presented by Dr. Tony Comella
This one-day course will review the value strength and conditioning programs play in role of low back pain. A review of anatomy and biomechanics/function will be provided, as well as a brief background on understanding basic pain science concepts. Furthermore, attendees will learn mobility assessments in various areas and exercise modifications in order to reduce current pain and/or risk for future injury.
🎟Save Your Seat using Link In BIO🎟
14 years later and the journey continues... #transformationtuesday
There is no secret routine
There is no magical number of reps and sets.
What there is, is confidence, belief, hard work on a constant basis, a hunger to learn, and a desire to succeed.
Work hard, stay humble, you’ve got this ✊🏼💯
11 days out to Static Monster (U80)
1st 🎬: Axle Deadlift @195kg
(3 x 1)
2nd 🎬: Log Clean & Press @70kg
(4 x 1)
3rd/4th 🎬: Snippet of my warm up routine
Reflection: Pretty stoked about how my opening numbers were once my 1 rep max #newbiegains
? I'll take whatever I can get! Since i will not have access to a barbell on comp day, I've discarded the Pendley Rows and OHP (Overhead press) from my warm up routine and switched to bands to replicate these exercises. Thanks for the advice @irfanftw
You know I’m all about challenging myself and testing my limits so doing a static hold of 65lbs while doing scissor kicks was definitely a tough one for me. Core was seriously challenged doing this. As always I’m fueled my @1stphorm
*p.s. if you have a bad back, do NOT try this exercise*
✌🏼The thing that I love the most about my powerlifting journey so far? Learning to appreciate my body for what it’s capable of doing, and not just how it looks.❤️
#minipowerlifter #thicc #conquereverything
Notes on Wellness💕
Many people determine wellness by assessing how they look physically, not often how they feel mentally or how they're actually performing. Just because a person eats healthy or has a nice figure doesn't mean that person falls under the category of being "well" If they walk around insecure, constantly beating themselves up, or are always stressed and not sleeping..that person isn't personifying "wellness." I believe wellness is simply waking up and registering that you feel good, your stress is manageable, you have mental confidence, total and complete awareness of what you put into your body, and how exactly it'll make you feel. Being conscious, confident, compassionate, and respectful to your physical, mental, and emotional well being are the hugest factors in what defines wellness. ✨✨✨✨✨✨Some examples... Water in the morning because it's refreshing after being dehydrated all night, a handful of blueberries, an apple or grapefruit first thing upon waking; not just because they're good for you, but because they literally make you feel alive! Waking up 10 minutes early to stretch, not rushing through the day, chewing & enjoying our food, sitting down to eat when we can; instead of standing up or running around, slowing down on the road, genuinely loving what you do, not holding our breath and remembering to breathe when we're stressed or anxious, smiling at a stranger, finding wonder in life daily, taking a walk outside, cutting the negative talk about people, (that includes ourselves, stop talking down to yourselves!), say thank you more, make time to do more of what you like: writing, reading, knitting, cooking, drawing, painting, singing, taking a class in something you've always wanted to try, always asking questions, and SMILING FOR GOODNESS SAKE..etc. All that stuff is wellness before kale smoothies and quinoa bowls.
I assure you..all of those kale smoothies and quinoa bowls will taste much better when you're taking other life steps towards overall wellness.
You are your thoughts..Wellness.Starts.There❤️ Thank you!
Such a great post by our friend @brookecordudy
Everyday we see trainers, coaches and gurus posting about their supposed “secret sauce” they’ve developed to keep you healthy. They will often focus on the minute details of a subject when they can’t even give you the basics. .
Eat better, move better, sleep better, stay positive and a lot of the time, the body will take care of the rest.
Your body is yours!
You walk around in it, you feed it, you bathe it, but what do you really know about it?
What do you need to know about it? 🤔
The body is a intricate system 👩🏼⚕️👁👤
Billions of dollars and decades of research and we still don't know EXACTLY why we need sleep, there is still many terminal diseases we can't cure, systems we don't know and we are only just breaking into how awesomely influenced almost every mechanism of our body is from our gut 😲🤓😅my point being is it's a system we don't fully understand and it's intricacies are vast❗️HOWEVER looking after our body is Stooopidly simple---> don't eat like an asshole, move lots, exercise a little, sleep well and manage your stress.
Yeah our bodies are complex but don't over complicate it, keep it simple
Take care of your body correctly and the complexities will take care of themselves!! 👏🏼👌🏼Your bodies unconscious systems are smarter at keeping you alive than you are, it wasn't built to make you happy it was built to keep you alive. Do the basics right and you'll be happier, healthier...just list all positive aspects of life 🤗
SHOULDER FINISHER 👇🏽
KB High Pull (30lbs)
Sand Ball Slam (15lbs)
Do 1 for each then 2... all the way up to 10 in a pyramid format. The first 4 ain’t bad... after that though... woof
In total you do 55 reps for each exercise and 165 overall reps😮
From welcome to workout, we’re always having fun!
It’s so important to not only work hard and push yourself to your limits.. but HAVE FUN while we do it! 💥 TRAIN IN A FUN AND MOTIVATING ATMOSPHERE! 💥PUSH YOURSELF TO ACHIEVE WHAT YOU ONCE THOUGHT WAS IMPOSSIBLE WITH THE HELP OF KNOWLEDGEABLE, QUALIFIED COACHES! 💥 SMASH YOUR 2018 SUMMER GOALS ☀️🌴 Download our F45 training app via the App Store💥 register for a free account 💥 select Armadale CBD as your preferred studio 💥 sign up for the 2 week free trial 💥 BOOK IN FOR YOUR FIRST CLASS!
2 week free trials also available below 👇🏼
This is the face of a girl who has driven nearly 600 miles since Thursday; had an emotionally taxing day; has a heart that is full and simultaneously aching; is building the life she’s always dreamed of, and loving every part of the journey; who fights everyday to be kind and caring. You can choose to be anything, with anyone, anywhere. Just please, always choose to love. ❤️
All about those healthy fats. 🌱🐟 Mixed Greens
Salmon- with dijion, @naturenates
raw honey & 🌶
From working out at the gym to working out at home only 4 days a week for 30 minutes per day. Yeah, you’re right though, at home workouts totally don’t get you results 😏 getting out of my comfort zone, working out with intention, and properly fueling my body (with a treat day here and there) has lead me to where I am today. The journey between these two pictures wasn’t always easy, and it still isn’t. But setting realistic goals, growing my mind, and staying consistent has been key. Without the simple invite from a girlfriend in 2014 to join an online bootcamp, I don’t know where I would be today. I would like to hope I would have eventually stumbled upon this community, but who knows 🤷🏼♀️ if I showed you how I got started and what I’m still doing to this day, would you want to join me? 👯♀️
My biggest fear 😬
While competing in a bikini competition was not the suit , or the work ... or the stage .. well okay maybe the stage. I mean who really wants to be picked apart wearing a string on your butt and terrified you are gonna fall in those 3 inch heals. Okay . But really the biggest fear was gaining all the weight back ....plus some and having people talk about me. “Look at her. So sad. Bless her heart. She worked so hard. And now look at her. You would think since she owns a gym she’d be able to keep it together better. “ blah blah blah.
Yep. I said it. That was my biggest fear. Well, yesterday I put together a side my side. Granted, I am fully clothed. So you won’t see what I see lol. But here is the deal. It’s been a year. A lot has changed, a lot has stayed the same, and I’ve learned so much about myself looking at my behaviors and what makes me tick. And that My mind is my most worst enemy for sure. It makes up LIES that will cut the strongest woman down !
Here’s a few things that are the same. I am still obsessed with nutrition , fitness and lifestyle. (Even though I tried to hide under a rock for awhile). I still eat right .. most of the time. (Still battling emotional/binge eating .. but getting better.
Still work out, not like I was though. Still have kids , still have a job.. still just doing life and still trying figure out balance Even though I know that’s crazy.
Here’s a few things that have changed in the last year. I sold my childhood home. (Totally emotionally a wreck) I went to work kinda full time commuting 2.5 hours a day. My butt got bigger , my body fat went up , gained about 15-20 lbs since “show weight”. My kids are a year older and they are pretty much fully functioning 🙄
I became a GRANDMA !!!!! .. I’m just gonna stop right there. This is the most amazing thing....................aah
So here’s what I learned. #1
- nobody ate me or threw tomatoes at me because I gained some weight. I am my own worst enemy at self sabotage.I’ve managed to do this many times throughout my fitness journey.
What I got from this is that I actually am waaaaay more goal oriented than I thought. I did not set a “next” goal.
A lot of you ask m to show more of my warm ups and mobility exercises. Watch my story to see today’s shoulder warm up. Click on @mikeydiesel
profile picture to see entire routine!
i said tomorrow will be better yesterday, & it definitely was! i had a whole bunch of circuits today that I killed. one for me 👏🏾
today was a longgggg day. let me tell y’all I was struggling in the weight room today! i was so tired from my running workout & I barely did anything lol. weight room was so heavy today but atleast I finished right?! my body felt sooo tired I got a protein smoothie after practice to help my body recover. 3 hours post practice & I’ll still feeling drained lol. tomorrow will be better though!!
i’m still alive guys! it’s been super hard getting into my schedule but I’m still pushing🆘🆘. fit pics will be back up soon. until then enjoy this pic of me before the madness
newest addition to my little family! Kairo & Mari. now I have two workout buddies 💓
“shawty in the back she said she working on her glutes” -Travis Scott.
what a legendary line. happy Monday!