Hey girl, is this you ⬇️
▪️You do so well with diet during the week but then starting Friday night, you end up going overboard on junk.
▪️You get food anxiety around social events because you might have to go off your diet.
You are constantly telling yourself you will be happy when you lose the weight.
▪️You’ve been going to the gym for awhile but still haven’t seen the results you want. ▪️You often find yourself doing cardio because you don’t know how to weight train effectively.
I feel you girl. I’ve totally been there.
Let me tell you, it does NOT have to be this way.
Imagine how much smoother your fitness journey would feel if it looked more like this:
✔️Actually staying on track with diet over the weekend!
✔️Going out to eat with friends and not stressing over going off your diet.
✔️Eating that brownie and still seeing results!
✔️Feeling happy, confident, and worthy no matter what season your body is in.
✔️Walking into the gym feeling like a badass because you are strong, muscular, and know how to train to achieve your goals (bye bye treadmill!)
✔️Being the strongest and most confident YOU!
How? I’ve created 5 steps to do this in my new group mentorship program Eat Train Thrive. -
1️⃣Macros - learning your own macronutrient needs, how to adjust them, and how to track
2️⃣Metabolic Adaptation - Strategies to diet in the healthiest way possible
3️⃣Mindset - everything around diet, training, and confidence
4️⃣Training programming - Optimizing training to get the results you want
5️⃣Bodyweight and Barbell Training - All the training techniques to master ultimate strength and build a muscular body.
The best part is enrollment is now open for all my badass women ready to go all in on their diet and training and finally build their dream physique. -
If you want to find out if this program is a perfect fit for you, comment ‘ME’ below and I will send you a DM with more info.
It's not going to be all butterflies and rainbows but I am here to support and encourage you throughout every stage of this journey so you can create the best version of yourself.
In your corner 🖤
Focus: Muscle up regression movement
The movement that combines pull up and a dip, and is one of the most challenging upper body exercises (just using bodyweight!) that you’ll find out there.
As we are still working our way to a full muscle up, a good starting point would be to separate the two movements - pull and dip - into standalone exercises.
Pull - the goal here is to be able to do strict pull ups. But if you’re not there yet, stick to reverse rows on a TRX, rings, or a bar to build pulling strength, as Jade is doing (on the TRX). Dip - Aim to do bodyweight dips with shoulders as close to your hands as possible (For those unfamiliar with the dip, the sisters will do a video breaking the movement down soon)
Learning the motion:
This is where working through the progression will help a lot with learning the mechanics of the movement.
Zelda’s take on the muscle up progression involves doing a ring row then pulling through into a floor-supported dip, then pushing up into a ring support position.
I’m feeling pretty good about myself lately. I’m definitely not anywhere near Competition physique, but I’m working on growth, enjoying my life, and feeling good! Glute gains are on the way thanks to @cookieeedough
volume 4 booty program!! 😍
On another note, I have a story... the other day, I was working on a giant set, and in the middle of it as I’m grabbing a barbell, some guy comes over and starts screwing with my whole setup! I told him I was still using it and he TOLD ME I won’t mind because the gym was busy. There was another bench just 10 feet away, but he didn’t want to carry his dumbbells so far away 🙄 anyways, @raganmccaul
ended up helping me take MY bench somewhere else since this guy was too much of a self-centered prick to work anything out. And then he moved another bench right to the same spot 😂 this asshole thought he owned the whole gym 🤦🏼♀️ anyways, moral of the story, don’t be a gym dick! 😄✌🏻
Tell your gym douche stories in the comments! I wanna hear your entertaining stories! 😂
#DontBeThatGuy #GymDouche #bootygainstho #booty #bbcsquad
“There's no substitute for hard work and getting out there and busting your butt at whatever it is. Nothing comes easy. You can overcome so much just through hard, focused work.” - The Rock
Help! My heart rate keeps hitting 195/200 during my runs and I don’t know how to keep it down 😫
I’m lucky if I can keep it constantly under 190 during a 10 min mile pace 😒
Now with all that being said... I believe this picture perfectly embodies how I feel after every run 😅
A whole bunch of ‘I’m ok’ ‘Am I ok?’ It’s so annoying!
But I REFUSE to stop!
Dad says I need to breathe more...
Maybe true... Happy to say that while I was sort of afraid to run a further distance tonight, we ran 5 miles & our pace average was 10:04! Not bad for 5 mins on, 1 min slow pace!
I just so wish I could stop my heart from going mental. Very open to suggestions!!
Now it’s time to ice the leg and have some tasty cinnamon apples 😍 it’s my current late night snack 🙌🏽 super simple. Boil water. Toss in apples. Let them simmer with some cinnamon until water evaporates and enjoy with some almond milk or yogurt on top 😋
Night loves x
Can you believe MMA is my favorite sport!!! 👊
I wanna go for real fight but I’m afraid I gonna spend more money for plastic surgery to fix my face later 😝
evening out my glute-centric program with an intense upper routine. don’t let your weaknesses burry you, use them to fuel your strengths! yea? ⚡️
& I lifted stuff!
Deadlift up to knee 220x4
Deadlift off blocks 270x3
I was feeling my gym look last night 💗
Y’all know I love Patrick Umphrey. But when I got my pictures and video back from USAPL Nationals I took another moment to reflect on his #coaching
I haven’t had a ton of experience coaches, which may or may not come as a surprise. I’ve only had one coach prior to hiring Patrick. While that coach was fine and knowledgeable, their coaching style wasn’t a good fit for me. So when Patrick asked me what I needed at Nationals, I told him. And you know what? He listened. He told me exactly what I needed to do to execute the lift. He smacked me on the back before I stepped on the platform. He yelled at me encouragingly as I strained against the barbell. But most importantly? He told me believed in me and that he was proud of me. -
You can be knowledgeable, you can be experienced, but the way you make your clients/athletes FEEL is, in my opinion, the most important aspect to #coaching
Today Only! 20% off ALL COMPRESSION! No codes needed! +Comp Triumph Bra .
+Bike Comp Champion Shorts 📦Cut off for confirmed holiday deliver is all orders in by December 17th at 4pm PST
NEW lifting routine today...
Recorded myself on the smith machine 🤣 nothing exciting...45lbs on each end...this was my third set. finished with a *3 mile run. I LITERALLY wanted to quit the whole third mile 😩but finished with 10:45 average pace. Winning 👊🏼🙌🏼💪🏼🏋️♀️ #liftlikeagirl #runlikeagirl #strongnotskinny #planetfitness
The best thing about working out at home: being able to get the dogs out of their kennels as soon as possible after work.
One thing that held me back from the gym was knowing that I had just spent 12 hours at work and during that time my poor dogs were all alone. To just come home, let them out for a second, and leave again? I couldn't do it.
Now I come home from work, let them pick out their favorite toys to play with, and workout with them as my most loyal work out buddies. 💕
I feel like most people with fur babies can understand this feeling, right?! More time with my animals is NEVER a bad thing.
Some days I’m motivated AF & some days I’m in bed at 7:30 with my sick hubby, calm-ish (for once) pup & some much needed superfoods💕 ..tonight my entire little family is listening to our bodies and catching up on some much needed sleep.
See ya tomorrow✌🏼 xoxo💋
🔥Part 2 of the other days leg workout🔥
1) squat to seat (previous 🎥 post )
2) hex bar deadlift (previous 🎥 post )
3a) inverse leg curl (self-assisted or with partner) (previous 🎥 post )
3b) standing weighted hip abduction (previous 🎥 post )
4a) smith machine kneeling squats (video 1️⃣)
4b) bridges with band (video 2️⃣)
5a) cable kickback straight back (video 3️⃣)
5b) cable kickback oblique angle (video 4️⃣)
5c) RDLs with swing (video 5️⃣)
It felt so good to be back in the gym! It’s been too long but I’m officially done with law school! 😄 I have a few months before I have to start studying for the bar so it’s all about getting healthy and strong again. Now that I’ve lost a lot of my muscle and 🍑 I’m down to 121 lbs 😭😭😭 I will slowly regain all of that muscle back. My body is definitely under construction right now 🚧
I don't know about you, but I'm super excited about the fact that this is only TWO WEEKS of progress! 😲 I still have four more weeks in my current program and I'm so in love with it. I just keep pushing myself to see what else my body can do.
Thankfully today I had the support of a great boyfriend, two dogs that gave me a perfect early Christmas present, and two cats that were entertained the whole time.
Now off to enjoy my night with them. 🥰
Honestly, by this point we've all heard "you can't pour from an empty cup." While I completely agree, I'm more inclined to remember what my therapist taught me:
If you're trapped in a body of water with multiple people and they all need your help and you DON'T help yourself first, you'll all drown. (that's assuming you're not the swimming superhero...)
Now I'm not saying to abandon all responsibility. I'm not saying to forget about the people around you and let them handle like completely on their own. I'm not even saying to always be focused on yourself.
What I'm saying is: GET TO SAFETY YOURSELF! Once you're on solid ground and good to go, help every single person who needs you, as long as it doesn't pull you back in and cause you to sink again.
Thinking about this gets me through my days, reminds me why I need my time to think about ME, and then pushes me to get out there and help others who feel like they're drowning in life, too.
Let me know if you need a life preserver, I have some great ideas for you. 🌊🏊🏼♀️