A topic forever debated. Should you have a cheat day? Should you have a cheat meal? If so, how often?
Here’s my take on it (I’ll be using cake for this example):
🍰 Unless you’re on contest prep, or have some huge life event, you don’t need to be strict and clean 100% of the time.
🍰 You shouldn’t completely cut out the foods that you enjoy from your life.
🍰 You also shouldn’t eat cake every single day or ever single week.
🍰 If you’re doing this right, and your goal is sustainable fat loss, a healthy lifestyle and longevity, then you’re going to need to make small changes that develop into big good habits.
🍰 You can still make huge progress and also eat cake. But you’ll probably make more progress and faster progress without eating cake.
🍰 Cake isn’t healthy or good for you physically, but it might be good for you mentally. So, you should have it every now and again.
🍰 The rest of the time, when you’re not eating cake, you should be eating healthy, nutritious wholesome foods, like veg, fruits, good sources of fats/carbs/proteins.
🍰 If you want to have one slice of cake per week, on a Saturday night, with your friends, while also enjoying a glass of wine, then go ahead.
🍰 what you shouldn’t do is eat cake all day on Saturday, and then again all day Sunday.
🍰 You shouldn’t feel guilty. So you had 3 slices of cake instead of the planned 1 slice, so what? It’s not the end of the world. You didn’t just erase months of hard work and progress with 1 meal. You shouldn’t go do 1000hr extra cardio to make up for it. You should eat it, enjoy it, and move on.
I hope this made sense😂 Just trying to simplify it🤗 Let me know if you have any questions!
Nothing glamorous here just a pic of a gal who’s happy she made it through her workout. I was exhausted at the end of work & the idea of hitting quads was daunting but the decision you make in that moment is what separates those who float by on the same level && those who crush their goals && see the changes they want. Motivation comes and goes but discipline is what creates champions. Now take your pre & sweat out the bs 💪🏽😤
Barre Sweat tonight at 7pm with Georgia 💕
We don’t always jump... but you’ll feel like you’ll want to after this class. The endorphin hit is real!
Join Georgia tonight at 7pm for this fun and creative class. There’s no doubt a booty burn will be delivered 🔥
LEG DAY! Oh and some peach 🍑 Comin at ya. .
My form may not be perfect but it’s about getting in there and getting it done ✅ here are some of all my favorites! .
Warm up glute and leg activation
• lunges/booty band (so I call them)
• Squats - 3X12 • Hip thrusts 4X12
• Hip bridges 3X12
• straight leg deads 3X10
• Lunges - down and back 3 times
• Hip abductors 3X20 .
I usually cool down with cardio of some sort for about 20 sometimes 30 minutes! 🙌🏽🙌🏽🙌🏽 #1stphorm #iamfirstphorm #legday #glutes #gluteactivation #fitness #sweat #strongnotskinny
Gosh I love straight arm pulldowns 😌 For this exercise I think about 3 things:
-Locking my arm so that my triceps don’t engage
-At the squeeze, I think about flaring my lats and even sticking my chest out to really maximize the rep
-And at the top, I let my lats stretch as much as I can
Doesn’t take much weight to really feel this one! One of my favs ☺️
- Really thought I was going to be able to kill workouts 6 days a week on top of going to school full time, working 20-30 hours a week, and other extracurriculars, but I was wrong. Shit hit me hard af today and I just broke down... My body got weak and I could barely keep my eyes open. So I think my body is just worn out. I’ve been feeling like I’m making excuses, not managing my time enough, or just not doing enough and that is partly true, but I can’t do it all and I need to understand that. ▪️
- This inconsistency in the gym is what I feared when the semester started and it’s messing with me mentally. The thought has been racing through my mind that if I become inconsistent or don’t go 6 days a week that I’m not “fit” or that I just will fall behind along with feeling like all the progress I made over the summer has disappeared. .
- I definitely feel like I overcommitted myself and thought I was superwoman that could do it all, but reality check; I can’t. Just gonna take this week to get myself together mentally and figure out a new workout schedule that will work for me right now. I think committing to 3-4 days a week is probably what I have to face for a bit until I can find more time. If I can squeeze a light workout in this week, even if it’s just 1 day, I need to be happy that I made it and celebrate the little victories. All right well that’s my little update & if you read all this I appreciate you fr!
*Any tips, suggestions, motivation, or words of encouragement are always greatly appreciated!* _____________________
#fitness #fit #fitnessmotivation #blackgirlmagic #bodypositivity #positivevibes #fitnessjourney #mealprep #gymshark #gymsharkwomen #fitnessgirl #gym #usf #tampa #orlando #florida #melanin #melaninfitness #glutes #lifting #girlswholift #weightlifting #transformation
“Dare to Be
When a new day begins, dare to smile gratefully.
When there is darkness, dare to be the first to shine a light.
When there is injustice, dare to be the first to condemn it.
When something seems difficult, dare to do it anyway.
When life seems to beat you down, dare to fight back.
When there seems to be no hope, dare to find some.
When you’re feeling tired, dare to keep going.
When times are tough, dare to be tougher.
When love hurts you, dare to love again.
When someone is hurting, dare to help them heal.
When another is lost, dare to help them find the way.
When a friend falls, dare to be the first to extend a hand.
When you cross paths with another, dare to make them smile.
When you feel great, dare to help someone else feel great too.
When the day has ended, dare to feel as you’ve done your best.
Dare to be the best you can –
At all times, Dare to be!” -Steve Maraboli
#pride #siliconvalley #girlsintech #coffee #motivation #squats #gym #Adventure #Explore #Travel #photography #fitness #girlswhocode #womenwhocode #womenintech #techie #coding #techlifestyle #techgirls #techlife #techlove #techlover #workout #coder #glutes #programming #programmer #learntocode #ux #ui
Wowee...a sweaty disaster after those last sets 😅 @johanna.seier @fitgirlgang
Block 2 - Day 1 was 🔥🔥🔥 it was awesome! Challenging...can still feel my glutes screaming at me lol! Love it! 🍑No pain no gain they say. Those sumo squat holds...wow - burn! Such a great workout! Love you girls! #TFGG
F*ck with me you know I got it. #Wet
Well I f***ed up my knee somehow but made it through a killer leg day 💪🏼
(accidentally cut off the first rep when editing the video and realized that after deleting the original oops) followed by 285x5x4@muchharderthanwhatitwasmeanttobe
Bench was 240x1@6 followed by 195x6x5.
Squat technique was an improvement in terms of staying (mostly) upright, balancing on my feet, using my core, and using my quads appropriately. Squat strength was shot though. Felt pretty fatigued in general throughout today's session. Bench didn't suffer much, but squats were garbage.
Coath is bringing me down to 2x a week squat frequency to see if I can actually recover now considering my SHW recovery rate
Motivation⁉️ don’t know her. Habits⁉️ I’m familiar 🤔🤔
Jk jk but for real - these past couple weeks have been a struggle; my nutrition hasn’t been on point and my workouts have been subpar.
This isn’t something I experience often because I enjoy eating mindfully and I truly do looOve the gym 💙 so staying on track isn’t usually difficult.
Guess it’s just part of being human tho 🤷♀️ •
💫 You’re gonna go through periods where you’re hyperfocused, super motivated, nothing is getting in your way. Those times are great, butbutbut you’re also gonna go through periods where you’re nOT and staying on track is hard af. The key to results is consistency over the long-term, which means you gotta form the habits that help you stay on track when the motivation isn’t there. Tis what’s been helping me anyway, thnx for reading if ya diddd 😜
For my own reasons, I’m not a big fan of loaded hip thrusts and instead prefer to opt for body weight band work for direct glute work with my clients. As you can see, @scottiei1
breezes through full hip extension at the top but for most folks this range of motion just isn’t in the cards in the beginning so be patient with the movement and most importantly do not rush through the reps.
Are you having Low Back Pain- but just on one side? Does is feel “pinchy?” Well maybe your SI joint is the culprit!
We are still talking about that pesky #SIJOINT
- check out the previous post for starter info! When irritated this SI Joint causes us much grief.
So what to do?! Scream REALLY REALLY LOUD🤬! Well you can do that but it won’t solve much of the problem. This exercise can in fact help!
The reality is we need to strengthen the muscles and stabilize the joint but we also need to move correctly! It is likely if you are having back pain, you did or you are doing something wrong in your daily life. So- we can help fix it- but really you need to figure out your trigger 👉 so we can stop it from reoccurring or happening again.
Try this exercise Friends! You will likely just feel really weak doing this if you have an SI joint problem! So lets get ya strong 💪
Lmk what you think!
Place a band around your knees. I am using @team4kor
band here. Lay on your side with your knees bent up to your chest 90 degrees.
1️⃣Closed Clams: open your knees like a clam lifting your top leg up but still keeping your ankles connected. Hold 1-2 secs. Slowly release. Repeat 10 times.
2️⃣Open Clams: open your knees like a clam lifting your top leg. Your ankles will separate. Hold 5 secs. Slowly release. Repeat 10 times.
You should feel good work happening in the hip and gluts but if you have extreme pain you might need some help! Go get checked out! Us movement experts want to help YOU!
❤️Dr. Ja’nae Brown
🔻TAG A FRIEND WHO HAS BACK PAIN!
🔻FOLLOW and LIKE our page on FB, IG or Twitter @physicaltherapysanpedro
Yep! Do ya 👂me tho? Don't be surprised. Be thankful!
Ab workout!!! Do these 3-4 times and you will definitely be sore tomorrow. The first video is something I thought of myself, never really seen anyone do this Ab workout in this way but it actually hurt so I’m saving it for the future. ♥️🔥
Another fun little shoulder super-set.
The Z-press is a shoulder press variation that is differentiated by its ability to maximize isolation of the shoulder. This movement removes ones ability to lean back against something and steals away the luxury of being able to drive through ones feet. The Z-press is a no cheating alternative that trains trunk strength, hip-flexor mobility, hamstring flexibility, and the thoracic spine all while destroying those boulders. ——————
We like to finish those bad boys off with a little TRX action. While I used to view TRX as a beginners tool for training, all it took was for me to actually try them out to realize that they are not to be trifled with! One of our favorite ways to utilize this tool is the rear delt fly, most effective in a super set! Give it all a try and let us know! (video sped up for your viewing pleasure)
just reminded us to NEVER give up #WITHMY247
Repost from @coachcapers07
"I remember when I could barely do 5 push ups...now I'm pumping out 20, lifting legs, doing plyo push ups. WOW! What time, patience, and consistency does. Last year, by Dec. 2017, I wanted to do 15 push ups straight. Fast forward to now Aug. 2018, I can do atleast 25, oblique push ups, etc. Still more goals to crush.
REMEMBER: Never give up on your goals."