Day 5.... 🎊🎊🎊🎊🎊
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Yessssss!!!! We made it. If burpees doesn't kill a man... Nothing else will. I'm excited to I was able to get to my goal of 5 - 6 days a week. 6 is actually a bonus for me.
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My
#Squad .. These guys are the best! They don't let you quit. :
@ods7777 @cesemene @damola555 @houseofathlete
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Have a great weekend people! 💋
1 hour ago
11
How do you track progress?
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Ok so, there a multiple things that need tracking ESPECIALLY when you start a new training plan. Not only do you need to be able to track progress as far as weight loss/gain go, but you need to be able to track training progress.. calorie intake.. macros etc. So lets take a look at a few examples of things that can be used to track progress in each avenue of training or health and fitness.
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Body composition tracking
🔸️scale weight (remember there is a difference between weight loss and fat loss
🔸️progress pictures 🔸️circumference measurements
🔸️skinfold caliper tests
🔸️bioelectrical impedence testing 🔸️dexa scans (accurate but expensive)
🔸️bod pod (accurate but expensive)
🔸️hydrostatic weighing (accurate but expensive)
Swipe right for break down of more expensive ones and what they do and some you might be unfamiliar with)
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Training
🔸️training log - manually with notebook
🔸️training log apps for your smart phone
(Swipe right)
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Nutrition
🔸️food logging notebook
🔸️food logging apps
(Swipe right)
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Is logging important? YES. Progress has to be trackable in all areas. When caloric intake and macros have been set, they are there to give you boundaries and structure in accordance with whatever your goal may be. This helps with structure and planning, both of which help keep you on track. ----------
Do you have to track forever? I guess it comes down to how valuable you deem it to be within your lifestyle choice. Maybe not forever with everything once maintenence levels are hit, but at the start of a fitness journey.. all of the above are invaluable tools.
3 hours ago
36
It's Friday! You made it!
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Hope this week has been everything you wanted and you have an amazing weekend!
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Live in the moment, let go of the past, go forward and create a fruitful and fulfilling future!
4 hours ago
14
STIR THE POT !! You think a plank is hard ... TRY THIS !! Most people find this exercise very challenging , Anne makes it look very easy, not just for a 60 year old , but for ANYONE !
I’d much prefer clients being able to do this anti lumbar extension exercise (not excessively arching their back ) than being able to hold a crappy poor form 2 or 3 minute plank !!! If it’s a little TOO challenging, spread the feet a little wider, or just hold plank on the ball, and start with small circles !
4 hours ago
0
37
💥SQUATS HURT YOUR KNEES? TRY THIS!💥 by
@syattfitness
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🦄If I had to pick a favorite exercise, I would choose quidditch. Deadlifts, second. Third would tie between chugging
@unicornmagiccoffee (☕️)and eating carbs.
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☕️That being said, squats are a great exercise, too. And even though they don't make my top 3, they're definitely up there (along with naked partner hip thrusts and watching shark week with Neville Longbottom).
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🦄Issue is, many people tell me squats hurt their knees. And that's not ok with me so what I've done here is outline 4 simple enchantments you can use to eliminate knee pain while squatting with a swish of your wand.
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1️⃣Don't wear underwear. Jk. But seriously. That's not really number 1. But it is true.
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1️⃣Imagine there's a sharp piece of glass underneath your big toes, and if you press down too hard it'll slice through. This forces you to keep your weight on your heels (not your toes) which protects your knees.
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2️⃣Try box squats. Because they force you to use a more "hip dominant" pattern which keeps the stress on your hips, not your knees.
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3️⃣Take a wider stance. Because, similar to box squats, this puts the stress on your hips instead of your knees.
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4️⃣Don't squat. Because, regardless of what any dementors, death eaters, and lifters on the internet tell you, squats are not the end-all be-all. There are many, MANY ways to get the same benefits without hurting your knees. And if squats keep hurting but you keep forcing yourself to do them, you're just trying to fit a square peg into a round hole and that's about as stubborn as a squib, professor Flitwick always says.
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🦄Anyhoodle, that's all I've got for you today. Hehe ok beep boop!
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#alwaysoptimal #eatnutrition #mombod #legday #legworkout #legworkouts #quads #quad #quadzilla #quadz #hamstrings #hamstring #calves #glutesfordays #lowerbody #lowerbodyworkout #lunges #squats #squat #backsquat #powerlifting #powerliftingwomen #ladieswholift #weightlossmotivation #stopbingeeating
5 hours ago
21
⚡️UPPER BODY RESISTANCE BAND BURNER⚡️
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Another combination of some of my fave resistance band exercises for when I’m on the go and the gym is my hotel room! Try 4 sets of 12 reps of each for a solid upper body BURNNN.🔥💪🏼⚡️
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www.kelseywells.com/app
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Song: Scared to be Lonely (Brooks Remix)
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#pwr #pwrprogram #kelseywellspwr
5 hours ago
0
5,630
🚨Good technique takes TIME to develop🚨
Here we have lifter
@ayemoney_ , who’s technique has improved immensely over the past two years. In the first video everything was forward: the jump in her clean, the dip in the jerk, and forward in the catch. Video 2 shows a better clean, but a forward dip still in the jerk and not getting the head through during lockout. Video 3 is much better: weight is balanced throughout each part of the lift and she has a solid lockout at the end. Have patience, trust the process, and you will see the results guaranteed!
#tbt
5 hours ago
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41
guys - losing weight won’t solve all your problems. neither will getting a boyfriend, or that dream job, or whatever it is. you will always find things to be insecure about.
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I blamed all my issues on being chubby for a long time: that’s why I was single, why I was depressed, why nothing worked out for me, the center of all my insecurity. now, I’ve lost 55 lbs, I trust in my body and it’s strength, and I’m still insecure and dealing with depression and anxiety. now I’m insecure about grad school, and intelligence, and money, and guess what - I’m still single 🤷🏼♀️
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my point is, losing weight and getting in shape and feeling stronger is good for you in so many ways, but it will never be the end-all-be-all on the search for happiness. I did a fitness consultation this week with a girl who had no primary goals aside from protecting an injury and working out for her mental health. THAT is the approach that warms my heart. 😍aesthetics will come naturally with a well-designed program, but health benefits (physical and mental and lifestyle-related) should always come first.
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I significantly reduced my risk for cardiovascular disease, became a better hiker and traveler because being in shape made me more capable, and fell in love with a hobby that is PRODUCTIVE and GOOD FOR ME. I work out now because it gives me mental clarity - I’m better at homework and less moody if I’ve been working out.🤓
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only the lord satisfies those deepest pains and desires. not a number on the scale or a dress size or a graduate school program or an engagement ring. so do this - but do it because you love yourself and want to take care of yourself, not because you hate yourself and think looking better will change your life. 💕💕
7 hours ago
42
#dldchallenge update: crushing week 2 (or its crushing me, but I like to be positive 🙃). I feel focused and overall amazing.
I wanted to use this challenge to get out of my comfort zone and BOY AM I. I’m pushing myself to try new exercises and complete the ones I hate (like pull ups☠️). I can already see changes in my physique. My nutrition is getting better every day with macro counting and paying attention to it energy levels. Bring on Phase 2!
#dldnation #deathbydala #fitness #instafit #ladieswholift
9 hours ago
63
When Sunday night got you playing with Snapchat filters 😂💁♀️
5 days ago
319
I am so happy to be able to go back to the gym after nearly a month off due to breaking my arm. I still can't lift with my right arm until it has healed but I've still been able to get some cardio, bodyweight and machine leg work and left arm work in 💪🏻. Yesterday was the 2nd time I went back in and I am definitely feeling much better for it!
14 days ago
787
