《Tough love+honesty time》
We've been on a mini, kid-less vacay the past few days🎉🙌... does that mean my health+fitness goals get put on hold?
There's been 🍦🍕🍷🍺... but theres also been 🍏🥗🍳... and theres been ACTIVITY. We ran//walked//hiked//adventured. We enjoyed the shit out of our time away👫
[Put simply: The choice is always yours]💁♀️
Before you make assumptions that I've "always been thin" or "have good genes", let me call bullshit. Straight 🐃💩
Most of my family is overweight. I have drastically different habits than them. Why? Because I CHOSE to do so. My health, my life? It's up to me, and no one else. I bust my ass daily to live a healthy lifestyle and stay fit - EVEN ON VACATION🏖🌞
Because it's a way.of.life. Daily. Weekly. Always. Forever. 🏋️♀️⛹️♀️🚴♀️🏂🏌️♀️
Before you make assumptions that being healthy is "easy" for me, let me share some things: •You can't eat whatever you want and be fit. 🛌
•You can't sit on the couch and wish yourself healthy. 🛋
• Your life is your responsibility, fitness included.🌍
• Want to lose weight? Get healthy? Do it.🔥
•Unless someone has you tied to a chair and is force feeding you, you are responsible for what goes in your mouth. You are responsible for how active you are. Only you.💣
• It takes work. Real work. And time.⏰
Want change? YOU have to CHANGE something. YOU have to be willing to do something.
Fitness is about living a healthy lifestyle, with a good balance of eating well and engaging in activity. ⏳
There is no "magic pill," no get fit quick fix, no pixie dust... it takes your own dedication and commitment to change your way of life, and be better. Be healthier. It's all up to YOU. ⚡Stop your excuses, and just do it⚡ [I'm here to help if you want to change but need some pointers for getting started😉]
After a while of working on my traps, I think it’s paid off.
4 minutes ago33
As an expert meal prepper and fitness fanatic, Amanda Meixner is all about sharing her health and nutrition tips. She is constantly striving to improve in all areas of life but especially when it comes to health, fitness, and well-being. “I wish someone had taught me early in life that eating healthy wasn’t about starving yourself but rather about fueling yourself with the right foods. That’s what really motivated me to start sharing my journey, so I could empower other people with the same knowledge and share the things I’ve learned throughout the years. As I’ve continued to grow and learn, I share tips about everything; from the benefits of meditating, to how to incorporate more healthy foods into your diet, to meal ideas and recipes,see the whole story on the blog!
Performing the lateral shoulder raise properly can require you to check your ego at the door! 🚪 •
People tend to forget about the various parts of the shoulders, mainly focusing on the front felt with various forms of shoulder press and front raises..
• To grow balanced shoulders, you need to stimulate all three heads of the deltoids. This cannot be done effectively through only shoulder pressing or front raises, as these exercises primarily train shoulder flexion [1, 2]
I’ve had surgery on both of my labrums (thanks football 😅) so I know to make sure to take extra special care of my shoulders.
Dumbbells in the starting position should be slightly turned in toward you, followed by raising only to 90 degrees, no higher! It is crucial to keep your traps out of the exercise as they will recruit muscle fibers away from the shoulders.
Like I said, check your ego at the door and enjoy 😉
• References: 1. https://www.ncbi.nlm.nih.gov/pubmed/23096062 2. https://minds.wisconsin.edu/handle/1793/70129
4 minutes ago155
I had 4 goals going into today's 15K
1. Stick to my intervals
2. Finish in 2 hours or less
3. Feel good physically
4. Just finish
I met all those goals except the first one. Far too many hills to stick to my intervals, and that's okay. I reset my interval timer a couple times so I could enjoy the race and not stress.
And of course, I earned some @teamshenanigansrunning#ChooseYourAdventure#funrun points! In a porta potty because you can't have a PR without a PRP (2 points), at a race (1 point), at the start (1 point), with random strangers cheering (1 point) this woman was so loud and amazing that I thought I was coming up on a water stop!, and of me cheering strangers (1 point) I was able to watch the first female finisher of the 5K cross the finish!! Overall, it was an amazing morning and I'm so happy with myself and pretty darn proud 😄
Do you know what I woke up realizing this morning? I've officially lost all the baby weight! 🎉 •
And my next immediate thought was "funny how when you've got a bigger goal, little goals can pass you by without seeing the win." •
Don't forget to celebrate your wins, big or small, ok? Good! 🙌
Back on that grind! Here’s what’s in the pan:
🥒: zoodles - Personally, I find that buying the zoodles already done @heb , is not only easier, but I’m also more likely to use them when they are ready to toss in the pan with some olive, without any stress!
🍅: cute little grape tomatoes, sliced in half
🐓: @costco Kirkland organic chicken breast, butterflied and grilled
🧀: grated Parmesan
🌶: red chili flakes
This is the yummiest meal I’ve made in a minute. It was quick, easy, and healthy!
11 minutes ago20
Okay guys! I started a blog 🙈 my very first post is a complete backstory of my fitness journey and my struggles (check my bio for the link) it’s long but it’s worth it 💓
15 minutes ago12
The look of someone who finally gets a day off work 👏🏼👏🏼👏🏼🙏🏼🙏🏼
▪WE HANDLED THAT!!▪
▪first half marathon EVER, completed! No training at all, just stepping on the line and going!▪
▪Ended up finishing 2:53:17, placed 14th in my age group, 593 outta 900 runners, so not too shabby was definitely a challenge for sureee!▪
▪This was cool to try just to get a new perspective on a sport that didn't require me to pin someone on their back like wrestling or punch someone in the face like mma haha▪
▪Running is definitely a mental game you play with. You gotta be ready to push pass some dam barriers to get across that finish line. Glad i got to finish this with my bestfriend❤▪
In the fitness field, the idea of being some Adonis with washboard abs and 5% body fat often overshadows what’s truly important. DON’T get me wrong, all that stuff is dope, but is it truly fulfilling? The object is to learn to love the process. Change your lifestyle forever, not just a number on a scale temporarily.
International Chest day you say?! MONDAY's MUSCLE OF THE WEEK➡️CHEST 💪 This week I will be sharing content about the chest: how to flex it, grow it, strenghten and PROTECT it! Keep those 👀 open, it's monday, LET'S WORK! #internationalchestday#mondaymotivation#pecs#beard
21 days ago70137
2015 was the year I fell in LOVE. I found IT. "Fitness has become a way of life for me." - JARROD •
This was my first "personal trainer bio". I had just begun as an intern at the UCF Institute of Exercise Physiology & Wellness. One week later I taught my first group training class. The day after I had a goal: become the BEST trainer on the planet. Two years later & over 200 lives are now ADDICTED to the fitness mentality. To bettering themselves.💪💪💪💪7.5 billion more to go. #tbt#trainwithme#orlando#ucf
24 days ago687
BACK PROBLEMS?!? YOU DO NOT NEED A BELT! LEARN to use the back as a functional muscle so it is PREPARED FOR STRESS. #exerciseoftheday is EL RACK PULL
This exercise strengthens the erector spinae, preparing it for for heavy loads or movement.
Tips: KEEP YOUR CORE TIGHT, NECK REMAINS NEUTRAL THE WHOLE MOTION, BREATHE, AND HAVE FUN! #backexercises#lowerbackpain
90 days=⬇️ 25lbs of fat ⬇️7.5% Bodyfat ⬆️ 10lbs of muscle ⬆️ Priceless Knowledge ✔ "I've lost 25lbs of fat and 7.5% body fat in 90 days. I look at myself in the mirror with a lot more confidence and conviction. Everyone around me says they see a drastic difference over the past 3 months, especially in my face. I can say without a doubt that JROD's accountability plus coaching has helped me drastically focus on the results of each session. JROD practices what he preaches, he makes sure all routines are sound and catered to each client. Each session JROD stays focused on the time, form, reps, rest periods, aka all the details in order to have the most effective workout. Even before and after each session he sends out reminders to workout, food logs, and motivational pictures/quotes. JROD focuses on his own results and allows that to inspire others to obtain theirs. JROD is proactive and intense when need be! Overall outstanding trainer!" - @thomassuccesswang ~ Personal training is a partnership. It takes both individuals to succeed. Consistency is 🔑 I. AM. YOUR. TRAINER. #success#90daytransformation#transformationtuesday#biceps