Some of my workout from Sunday ! I usually do a lighter high rep glute focused day once per week (and two heavier). Using lighter weights and aim for 10-15 reps💪
Feeling uninspired lately. I guess its just one of those days. Still went to the gym though and worked out legs.
FIRST THINGS FIRST 🔥 .
Overwhelmed? Read this! ⬇️
Deleted the original caption and started all over with what I’m writing here right now. Posting a highly motivational quote just wouldn’t feel right, since it’s not in line with how I’m feeling lately .
Honestly, never had such a hard time to keep up with everything in life as recently. Staying on top of my workouts and diet, maintaining good marks at school, being active on social media, having a social life & trying to get my sleep in: it all made me feel at bit overwhelmed lately. I tried to do it all & slowly I kinda lost my “highly positive attitude” 👎 .
I’m sure I’m not the only one experiencing this feeling. It doesn’t matter how well-organized you are, once in a while feeling overwhelmed happens to everyone ⚠️ .
So what did I have to do and what should you do too? Simple. Accept the fact there are times where you will not be able to stay on top of EVERYTHING. There will be times where you won’t be able to do it all, that's how life is. So grab a piece of paper and start to write down what’s the most important at this moment ✏ .
For me personally, exams are on top of my list during the upcoming 8 week. Ofcourse I’ll keep going to the gym (what did you expect lol), but workouts will be shorter and I might throw in an extra off day or two. Maintaining my physique while making some serious brain gainz, that’s the goal for now 👊 .
What’s on top of your priority list at the moment? 🤔
#teenbodybuilding #teenathlete #teenfit #flex #armday #everydayisarmday #fitlifestyle #chestday #improvementseason #motivationtalk #physiquegoals #rippedfreak #buildleanmuscle #leangainz #empireattire #gymshark #beavisionary #basicfit #golift #gymwear #gymfashion #aesthetics #gymgrind #fitfambe #fitfamnl #getswole #armworkout #tricepsworkout #bicepsworkout
Today’s session definitely has me wanting to be on crutches. Look at all the twitching of the legs in the videos 😂
I did so many squats I don’t know what set this is or even if I threw up before or after the video but there were plenty sets before and after the video 😂
I used the plates under my feet not for mobility purposes but to stay as upright as possible and to keep most of the tension in my quads without too much forward lean.
HACK SQUATS lol I barely lasted on these cause my legs were toast from all the squats
I did leg extensions after this but couldn’t get the right angle to record 🙁
To finish off legs, I chose body weight lungs with short strides to keep all tension on the quads. If I had done weighted lunges I would’ve fell over right away 😂.
I forgot that I started with calves! Cause all the damn racks were being used lol
Do anything and everything that makes you happy. Not what makes people around you happy. That is not your concern honestly. Many people do many things to make their lads happy or thinking what that other person gonna think about me etc. We want to fit in. But do we really need? Of course I am talking about a certain extent. Accept the fact that what might give you a lot of happiness might not have the same effect on your mate. That’s perfectly alright. We did not born to be the same. We’re all different and we ought to celebrate our differences. For this, the first thing that needs to happen is for each one of us to be perfectly at ease with who we are. We need to accept the fact that we are good enough. We need to realize that there’s one thing that nobody can be as good at doing as ourselves. And that’s being ourselves. #tuesdaymood #ukfitfam #keeptraining #itsgymtime
Birthday Bench PR!
Excuse Me for those gorilla 🦍 sounds.😂
2 Years ago on my 14th b-day I hit a bench goal -60Kgs/135lbs.
Today on my 16th b-day I hit another goal of 100Kg/225Lbs Bench!🏋️♂️🏋️♂️
Gotta get that 140/315 on my 18th in 2 years. Sounds like a plan!💪💪
Also, thanks for spot @alniszk
: Interview with @coach_ed_djafer
- from Moobs to Top Online Coach, Physique Competitor and Author
🔎 AdapNation on all major Podcast platforms, including Apple & Google.
Ed Djafer fell in love with fitness in his early twenties, in response to being deeply saddened by his confidence-destroying physique. Many of us have had this low moments too, when we resolve to change, and enough is enough. .
As an ongoing student of fitness and running fitness businesses over the last 10 years, Ed has transformed his body and confidence and built a successful PT and online coaching business. He’s competed in Physique competitions five times, and is also an author of a fitness book called The Muscle & Hustle Method.
If you’re looking for clues on how to develop and progress your fitness business, curious on what motivates people to take massive action, and also to hear of Ed’s approach to getting busy entrepreneurs in shape, then this episode is absolutely worth a listen. .
THIS IS WHAT WE COVER:
1️⃣ Ed’s back story - Why the fitness industry? When it clicked for Ed? When his business took off.
2️⃣ What has changed in Ed’s philosophy, coaching guidance and personal fitness-related habits over last 5-10 years .
3️⃣ Digging into the idea and value of his quick and intense 30min Hypertrophy workouts?
4️⃣ Ed’s approach to coaching clients for real change, and the difference between Coaching & Personal Training. [ read more & listen ]
#beyourbest #onlinecoach #myfitnessjourney
Catching a quick ride from man like Wilfred 🐴 yeah, it was freezing... but definitely worth the pictures 😅
This is my last week of LIIFT4! I have 2 more workouts left & I will have completed an 8 week program that flew by! It doesn't feel like it's been that long. I can see muscles, my clothes fit differently, I have way more energy, I feel 10 yrs younger & just feel better! I have confidence I didn't have before. When I think back to the person I was 8 wks ago, the difference blows my mind! Not just the physical appearance, but my mindset, my attitude, I look forward to waking up to a brand new day with new possibilities! Life is exciting again! I will start a new program in December & honestly think I will miss LIIFT4, never thought I'd say that I actually miss a workout program! 😜😂
Thank you to everyone following my journey, your support really means the world to me! 💜 to my coach & my coach sisters, I thank you from the bottom of my heart for pushing me & inspiring me to push through & not give up! Whether you know it or not I couldn't have done any of this without y'all! 🤗 feeling so blessed & so thankful for everything, this has honestly changed my life for the better. If I had kept on down the path I was on, there's no telling where I would be or the person I would be. I was a depressed hot mess before all this. It came at just the right moment & saved me from my own destruction.
I'm still a hot mess & working on myself to be better, to do better. I still don't have it all together & figured out, do any of us really have it all together?
I'm having a lot of fun trying to figure it all out these days! .
#almostdone #liift4 #momsthatlift #girlsthatlift #sahm #athomeworkout #gymgrind #withoutthegym #bossbabe #momboss #momofateenager #wifey #furmom #donthaveittogether #stilltrying #girlmuscles #workoutwithme #hotmessexpress #doyouhaveitalltogether #love #courage #kindness #depressionsucks #depression #itdoesnotdefineme #myjourney #ourjourney #bettertogether
players doing a little off-season training this morning during Open Gym. Shoot us a message if you want some information on training with us at Gym 22!
A FEW TIPS FOR A HEALTHY HOLIDAY SEASON ❤️🦃❄️☃️🍾
Balance is what I’m all about year round and the holidays are no different 😉 sharing a few tips that I’ve found super helpful to thoroughly enjoy the holidays while still sticking to goals 💃🏻
👍🏼 Stick to your exercise routine as much as you can. If you miss a workout or need to modify when traveling, NO BIG! Get in plenty of movement, but be easy on yourself if plans change or you need to adjust.
👍🏼 Drink water! A lot of it. Carry a water bottle around and keep filling that baby up. Being hydrated will make you feel less tempted by all the party treats and overall have more energy + feel gewwwd. Dehydration can cause unwanted weight gain (mistaking being thirsty for being hungry), bloating and digestion probs. Ain’t nobody got time for that so drink up 🙃💧
👍🏼 Enjoy the foods you love while staying mindful of portions. Eating to the point where you are completely stuffed silly and feel like garbage is not enjoyable. You can still eat allll the foods you love w/o way overdoing it. Listen to your body + pay attention to cues that it’s full!
PLEASE DO NOT:
👎🏼 Label food as good or bad. I cringe hearing the words “I’m trying to be good so I can’t have that”. All foods have a time & a place, and I think a holiday party or cozy evening at home watching your fave holiday movie are wonderful times to enjoy a slice of pie or a few cookies or whatever treats you love guilt-free.
👎🏼 Add in extra cardio or workouts to burn off what you ate. I’m personally not a huge fan of the “turkey burn” events the morning after Thanksgviving because it reinforces the idea that you need to do something extra to burn off what you just ate. Your body is incredibly resilient and will be just fine w/ or w/o a turkey burn 😌
If you find yourself stressing, please remember that the holidays are meant to be enjoyed and all progress will not be lost from a few celebrations & indulgences ❤️ And if you need an extra reminder that everything will be 1000% OK, I’m just a dm away 😉 Any tips I’m missing that you’ve found to be helpful around the holidays?! ✨
You are my sunshine,
My only sunshine,
You make me happy,
When skies are grey.
BACK AND ARMS 💪🏼 my fav things to work on an upper body day 😍
1️⃣ Seated Rows X 10
2️⃣ Lat Pull Down X 10
3️⃣ Narrow Grip Pull Down X 10
4️⃣ Cable Curls X 8-10
5️⃣ Tricep Extension X 8-10
6️⃣ Tricep Extension with Bar X 10
7️⃣ Hammer Curls X 12
repeat each set total of 3-4 times 🔥 ps. I just uploaded a video on my MAIN channel @maddielymburner
on YouTube from this day sharing what I eat to stay lean, fit, & healthy. Also touching on how my body has changed, and how I have changed my diet since training! Check it out ❤️ outfit by: @avomuse
Some back werk 💪🏻💪🏻
•Bent over BB rows
•Standing cable bar lat pushdown
•Close grip V bar pull down
•Seated V grip rows
•Assisted pull-ups (burnout with these at the end)