💪🏼 BACK + BICEP 💪🏼
Started with 10 minutes warmup on the StairMaster level 5.
Reps between 12-15 for each set. With about 15 seconds of rest in between. No supersets today. Just got my 3 sets of each exercise in + moved on to the next. .
🔸Wide Grip Lat Pulldown - try squeezing your back muscles at the end of every rep
🔸 Bicep Lat Pulldown - closer grip and keep elbows tucked (probably one of my favorites). 🔸 Face Pulls - make sure you’re pulling to your forehead this uses more of your rear delts.
🔸 Standing Lat Pushdown - elbows slightly bent, keep wrists in same position, and keeping arms straight.
🔸 Alternating Hammer Curls - helps build brachialis + brachioradialis in ways that other curls cannot.
🔸 Alternating Bicep Curls - keep your elbows tucked in, use those biceps to pull up to eliminate extra movement in other muscles.
🔸 21’s - curls halfway up, midway to full, then full on curl. (An amazing bicep finisher).
🔸 Seated Rows - try to accentuate squeezing your upper back muscles (traps) together after each rep .
Finished out on Stairmaster 5 minutes on level 10, 5 minutes level 6. .
Comment a thumbs up down below if you liked this video! Thank you 🧡🧡🧡🧡🧡🧡🧡🧡🧡🧡🧡🧡
#fitpregnancy #17weeks #journeytofit #prenatalworkout #mombodytransformation #pregnantwomenwholift #gymlife #ineedaworkoutbuddy #chattanooga #planetfitness #backandbiceps
I lost most of my “before” pictures when I erased an old phone and forgot the password to the back up to be downloaded 😭😭 the picture on the left is from right after Kennedy was born. I gained 100 +lbs during my pregnancy and it’s been a struggle these last 3.5 years to get back to where I was before I had my daughter. Not just physically, either. Gaining weight kept me hidden inside and away from everyone. It isolated me and made me feel so much contempt for myself I didn’t feel deserving of anything good that came my way. As I get closer (then further. Then closer again) to my pre pregnancy weight I spend so much time wishing I could go back and love the girl on the left. She’s the one that went through the emotionally and physically abusive relationship, the one who put up with a drug addict and alcoholic who constantly cheated on her and made her feel like she wasn’t good enough and stayed because she was terrified of being a single mom. I wish she could see what we did and all our accomplishments both with our body, mind and career. It’s been a tough journey filled with so much tears and self doubt. But I’m here and I’m so proud of my body.
I think I’m finally not sick enough to go to the gym tonight for a brisk walk and will wake up early for the gym.
#keto #ketodiet #weightlosstransformation #ketotransformation #mombodytransformation #mombodsquad #ificandoitsocanyou
Day 6 Of Fitmas ☃️🤶🎅🌲
60 Second Plank
50 Sumo Squats
30 Jumping Jack's
20 Push Ups
Sweet little Kenai filmed for me today 😆
Don't forget to leave a comment when you finish!
Who else is a little nervous for this week and all that needs to be done before Christmas 🎄?!?!
I mean it may be arguably the busiest week of the year right?!?!
Between hockey and wrestling practices, classroom parties, wrapping gifts and finishing up some last minute little things before the weekend we knew we had to have a plan in place to keep our nutrition somewhat on track.
Without a plan or prepping we’d be left to grab and go which never ends good 🤪
So taco salads, chicken out to grill later on and veggies to roast up quick!
It’s nothing crazy special or gourmet cooking but it will save us from eating out this week!!
Sunday Funday over here. T-minus one week until Liams first birthday party.
Whoever decided it was a good idea to have a baby close to Christmas is bananas! But for Liam's sake, in the future, he will never have to worry about having school on his birthday. 🙆♀️
Day 5 of Fitmas☃️🤶🎅🌲
50 Sumo Squats
30 Jumping Jack's
20 Push ups
I can’t even tell you how many workouts WOULDN’T happen if I had to go to the gym or if they were longer than 30 minutes!!! 🏋🏽♀️PLUS; I get to have my baby with me and not leave her with a bunch of germy kids at a gym kids club. 🤢🙊
I haven’t worn this dress for about a year. It is one of my favorite dresses. I love the Holiday parties because I get to put this beauty on. 😍🤩
Last year it was so tight around my waist it was suffocating. It is so interesting to note the changes. .
I always wear leggings with it because my legs have always made me feel insecure...not anymore. Not only because I’ve lost about 2.5 inches on my thighs this year, but I’ve so come to appreciate and love my body better this year. .
It’s really fun to put this dress on and feel not only FABULOUS but confident!🙌🏻🙌🏻🙌🏻
This year my health journey took on a whole new level of commitment and care. I’m so thankful I started last January. It feels good going into a New Year for the first time like I’ve GOT THIS! .
Friend, you CAN DO THIS. Please don’t give up. If I can figure this out, I know you can. I can’t even believe the things I’ve been able to overcome this year. If you need support, please reach out. We are all different, and our journeys will look different, but two things I know for certain we ALL need: a plan, and community! .
Time to rock this dress! Do you have a FAVE dress/outfit you only wear around the Holidays?? Have you worn it yet? .
#curlygirlcollective #curlygirlmethod #curlfriends #fitmomclub #fitmomsclub #momsonamission #mombodytransformation #rockthatdress #saturdayvibes #datenightoutfit #momsalldressedup #loveyourbodynow
Comparison is the thief of joy.
I can remember wishing I were pretty like so and so, why can’t I be popular like her, why can’t my body look like that, why isn’t my hair more like hers....
The list would go on and on.
I never looked at myself as pretty, smart, funny or enough.
Taking this journey to lose some weight has become so much more.
It’s helped me learn how to love the fact that I AM ME, not her, not you, not so and so.
We are all made different TO BE DIFFERENT momma!
You are beautiful, you are strong, you are smart and you are ENOUGH!
The next time you look in the mirror tell that girl looking back just how f*cking awesome she is 🤗
Tag a friend you’d like to remind her of just how awesome she is too ♥️
If you told me a year ago I’d be waking up before the sun to go for a 10 mile run I would literally have cried from laughing so hard. But here we are & that was what my morning looked like!
Was it easy? NO. I wanted to quit at mile 3, then again at mile 5, again at mile 7, and then again at mile 9.....but I told myself I’d like to do 10 miles without stopping (no matter how slow it was) and I’m so proud of myself for reaching today’s goal. .
As I finished & walked into the house I was exhausted, naturally, but when my daughter’s face lit up the second she saw me I was reminded that keeping myself healthy will all be worth it! .
I know my virtual accountability group will be so proud of my achievement & the support I receive from them keeps me on track. .
Do you have goals you think are unimaginable? Do you laugh at the shear thought of running down the street? That’s where I was only a few months ago, but I’ve made a commitment to myself & look how far I’ve come already! It doesn’t matter your fitness level, all that matters in that you give it your best each day & I promise you’ll notice a difference. If you want to join me leave a comment below or dm me! 💪🏻 .
#motherhood #motherrunner #halfmarathontraining #workingmom #busymomlife #yummymummy #mummytummy #mombodytransformation #mumbod #fitmomgoals #girlmomma #girlmum #crunchymama #breastfeedingmama #progress #bunsonfire #workingonmyfitness #csectionrecovery #csectionbelly #postpartumlife #postpartumrecovery #postpartumworkout
Just a small town girl that once believed she couldn't make a difference.
... In January of 2016 I made a New Year's resolution...that I didn't actually commit to until July. I was tired ALL of the time, grouchy, sluggish, and overloading on carbs and caffeine EVERYDAY at 2 pm sharp. ... I was extremely unhappy with the way my body looked and how my clothes fit, and it was spilling over into all parts of my life including my relationships with my family. It was hard mentally and physically to weigh the same amount as I did when I was 8 months pregnant. ... After 6 months of pinteresting to my "Determined" and "Sweat" boards I joined an accountability group one of my friends was hosting. I knew I couldn't do it all by myself, I needed accountability and a place I be honest and real. With tons of encouragement from the community I had bonded with, education, sweat, tears, and just down right hard work, I am learning to love my body image and grow stronger physically and mentally with the tribe I have come to love. ... It isn't about the scale, and honestly that is how it started. This is about self-love, confidence, and a good mindset about a healthy lifestyle. ... Taking care of ourselves is hard for us moms, we put everyone else first, but we can do so much more when we fill our own cups, and plates (sometimes with pizza). ... I am here to support you, to inspire you, motivate you, and hopefully make you laugh a little because we can't take ourselves too seriously. Ready to talk about your goals? Reach out girl!
#farmgirl #smalltowngirl #ranchlife #coloradoinstagram #mombodytransformation #mamaof2 #ranchwife
My sweetest friend/sister Tess reminded me today to take some time and count my many blessings.
It's easy to dwell on the negative and let it control how our day goes. I was in a funky mood today but when I took time to do this it made a big difference.
So here are a few blessing I will share:
1. I have a sweet hubby
2. I have 3 beautiful and healthy children
3.I am able to stay home and raise my kids
4. I have amazing friends and family
5. I have The Gospel of Jesus Christ in my life. And I have a Testimony of His love for us.
I am thankful for all these blessing and countless others I have. So if you are having a bad day or find yourself in a funky mood. COUNT YOUR MANY BLESSINGS.
Felt soooo dang good to be able to lift some actual weight today!!!💪🏼 205lb hip thrusts for 10 with 0 back pain🙌🏼🙏🏼
Definitely no where near my max, but I didn’t want to push it and make my back worse. So slow and steady it is!
I truly truly think that the reason I have recovered so quickly from this back injury is because I take my supplement game so seriously! Really focusing on getting in the micronutrients and macronutrients that my body needs PLUS prioritizing my recovery with my post workout stack (Phormula-1, Ignition, & creatine) and my nighttime recovery (core-21) has been a LIFE SAVERY! And thank god, because I literally couldn’t walk without being in pain when it happened and being a mom who has to lift her 30lb child several times a day.....you’re not allowed to be injured because APPARENTLY one year olds don’t care🤷🏽♀️😂
Who else paid their dues this Friday??💪🏼
Happy Friday everyone. Make healthy choices and workout this weekend.
Happy 4th day of Fitmas!🎅🤶☃️🌲
30 Jumping jacks
20 Push ups
Hahaha I lost my train of thought at the end. 😂☺
Keep up the good work! Happy FRIDAY!!
I may not be back into my pre-pregnancy jeans, but I’m out of these jeans from September! #NonScaleVictory
It’s not about the weight loss.
It’s not about being perfect.
It’s not about being better than anyone else.
This journey is about having energy to keep up with my littles. It’s about feeling strong and confident in my own skin. It’s about learning just how much I can grow and learn each day 🤗
Your journey shouldn’t be for anyone else but you momma. .
You come first in your life. YES I SAID FIRST....even over your littles.
If you don’t take care of you who will?!
Rather than letting the littles be your excuse, let them be your reason to show up and take care of yourself. .
Let them be the motivation for you to have energy, to learn self love so you can SHOW them what that is, let them be the reason you smile when looking in the mirror and hold your head high...showing them to be confident in who they are. .
Let them see you fail forward and know that things get hard but we are strong and keep going!!!
Our journey in life is creating a path for those littles.....what direction do you want for you and them?! .
Our path means more than our words ♥️
Week 3 Day 4
Y’ALL! My baby had his first Christmas play this morning. He and all his buddies from his class played the animals that were at the Inn where Mary and Joseph stayed. He was the cutest little pig. 🤗
One tablespoon a day to say BYE BYE Belly and it’s ON SALE 🙌🏻 Drop a ME below for the DETAILS 🙌🏻
Every morning when I am posting to my stories, my daily workout, I wonder how bad it looks. I am not fitness guru by any means.. BUT
I am getting up, I’m getting in there, I’M GETTING IT DONE. It’s no picnic, but I work my butt off.
Soon they will be pretty!
#mombodytransformation #fiercewomen #merryfitmasandahappynewrear
I actually borrowed this dumbbell from my girl @hillflex
would be unfair for me not to use it. If u think am playing try these reps and let's talk about how u feel😂😂.
Damaged but not destroyed body under construction. For the love my phycial, mental and even spiritual well being am going to do this again.
Thursday late night workout. I got it done 😁💪. Shaun T workouts are crazy hard. He's not playing around 😯 @shaunt.
I'm going to be so sore tomorrow but I love it.
Well, it's not the best reenactment, but it's close haha! 😂
It was about 6 months after I had this little man that I decided I was ready to feel good again. I got lucky that the baby weight came off pretty effortlessly the first time, but not after baby number 2! 👶👶 There's not much in this world I loved more than spending every minute I could taking care of my babies. 💙💙 But eventually, I got to the point where I wanted to feel comfortable in my skin again. I wanted to get rid of the jiggle, the mommy tummy left lovingly by my two babies.
Fitness for me isn't about perfection. Not the perfect body or the perfect diet. It's about getting my confidence back and keeping it. Cuz when Mama's feeling good, everyone's happy! 🙌
Now someone please caption Luke's facial expression on the left lol!!! 😄😄😄
Do you ever worry if you’re getting it right with your littles?!
Have littles they said. It’ll be fun they said. But what they didn’t say is that there is no one way to raise them (I like specific direction) or that you’d likely feel like you’re getting it all wrong some days.
These two are my world! I mean all of our kiddos are to us right?! 🤗♥️
One thing I’ve learned from my wellness journey is nothing is ever PERFECT. .
There is no perfect way for fitness, nutrition, life or parenting momma. All any of us can do is try our very best in all areas every day!!!
If we lead by being the person we want them to become, love them every single day and do our best.......then momma....we are rocking life if you ask me! 🤗
Be gentle with yourself, take time to fill up your cup and love the heck out of the moments you have good and challenging because they grow all too fast ♥️
Day 3 of Fitmas
30 jumping Jack's
20 push ups
How's your fitmas going? Make sure and leave a comment when you finish. Also tag a friend if you want someone else to do it with you. It's always more fun to do something with a buddy. 🎅🤶☃️🌲😘
I am blown away with how much progress I have made but I am also so hard on myself because I expect more. I need to learn the value of patience and hard work. I am determined to get rid of my baby pouch and I know it will take awhile. I take numerous photos because I still can’t believe it’s me. Sometimes I don’t see a difference, sometimes I am so hard on myself then I remind myself to get the body I will love I must work for it. I didn’t get this way overnight so I won’t change overnight. It’s a process to learn to love yourself during your journey. #ketotransformation #iwontgiveup #slowlybutsurely #igotthis
💪 #newme #ketoweightloss #gymmotivation #mombodytransformation
I think every female has “a pose” and I guess this one is mine. 😂🤦🏼♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Anywho, man did I need that workout to get my ass back in gear! Whew! Nothing a good ol’ sweat sesh can’t fix. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#SAHMFitness #Made4More #YouDeserveToBeYourBestSelf
I didn’t think I would be a fan of overnight oats but when I came across this recipe my mind changed! This Belly Fat Blasting overnight oat recipe includes oats, almond milk, pineapple, I use dairy-free yogurt, blueberries, almonds, chia seed, and cinnamon. Enjoy hot or cold! My new go to meal prep breakfast!
“Your desire to change has to be greater than your desire to stay the same.” Same girl, big change. I almost didn’t share this progress picture. It was 10 days ago & I wasn’t happy with what I saw.... so I reminded myself how far I’ve come. 👊🏼 Then I put my head down & kept grinding. If 2019 is going to be your year, message me now, let’s get you ordered up and READY so you can hit the ground running on 1/1. If not, it’ll be halfway through January before you remember to reach out & you’ll start talking yourself into “next year”. 😳 Seriously, let’s talk.
42 Pounds gone ⚖️, 38+ inches gone📉, insecurities dwindling by the second....energy restored, happiness on FLEEK (that’s still cool to use right?)!
I didn’t go for the trends for this new lifestyle. No “slimming” coffee, skinny shakes, keto, pills, teas, fat free....been there...done that. ❌
I went all in on myself and will continue to do just that. I eat clean mainly, enjoy my all natural superfood shake daily, use an all natural preworkout and WORKOUT. •
I post about this because I truly love what I do and how SIMPLE and sustainable it is. I’ve mellowed out the chatter and focused on myself for the benefit of all that surround me. 😊
I stand by this lifestyle because who better to prove to you that you can do it than a mom with 2 boys, a full time physically demanding job that I love, and a health and wellness coach to top it off! 🙌🏻
I enjoy helping people whether at work talking about food and our products or online/via email/text/or phone helping people get started on their journey just like I did back in April of this year. •
I’m here for one purpose: to be an example, inspiration and coach that will help you become your best self! I want to help you! 💯 •
ARE YOU READY TO GET STARTED? •
I’m looking for 10 people who can commit to 20 minutes a day, 6 days a week for 6 weeks with me this January! Best Christmas gift I’ve ever given myself was back in April!
Now is the time to treat yourself!
Drop a 🎁 for more info or message me!
I haven't been on here in a while but it'll change soon just waiting to get a new phone ONCE again lol! - I didn't work out these past couple of weeks I actually had a massage and managed to get rid of my mommy sag from it Eventually I'll start weight training which I'm excited for guys! For now I'll get back to my bike ps ignore my room that's just half of the story😂#weightloss #bodypositive #1yearpostpartum #momlife #mombody #mombodytransformation
12 Weeks - 3 Months - 90 Days!
These supplements work through your blood to balance your blood chemistry to release the toxins in your body that your body can’t release on its own! *** THIS IS WHY WE ALWAYS RECOMMEND A MINIMUM OF 90 DAYS ***
HOW YOUR BODY MAKES BLOOD .
A typical human red blood cell only survives about 4-5 months. Your body is constantly producing new blood and releasing it into the bloodstream to do important work -- the work of carrying nutrients, hormones, water, chemical messages and even information throughout your body.
Blood is primarily made of three things: Red blood cells (oxygen carriers), white blood cells (immune function) and blood plasma (a liquid solution that carries everything else).
When more red blood cells are needed, your body (with its infinite healing wisdom) automatically generates new ones. Naturally, it must create those red blood cells using the materials that are available: Materials that are circulating in your blood at the time.
So the blood cells you make TODAY, which circulate throughout your body for the next four months, are made out of the materials being carried in your blood right now.
So what's in your blood right now?
Your blood is largely comprised of the things you ate, drank and absorbed over the last several months. Start putting things in your blood that will start to reflect in the next few months! You’ll see the transformation right before your eyes! 🔴🔴🔴
#healthymind #healthylifestyles #healthier #justdoitalready #healthylifestylechanges #postpartumbody #mombody #mombodytransformation
#igfitfam #fitfamily #instafitfam #fitnessfun #fitnesspro #fitnessfreaks #fitinspiration #fitjourney #healthier #healthyish #healthysnacks #healthlife #healthygirl #healthykids #nutritionable #nutritiontips #nutritional #veganpower #bajardepeso #perderpeso #organicbaby
First workout with my new step 😁😊
I love it ❤❤
2 day of fitmas
20 push ups
Hope you enjoy this.Drop me a comment if you did this! I'll see yo uh tomorrow with day 3. 🎅🤶☃️🌲
Őszintén megmondom mikor megtudtam, hogy babánk lesz először az jutott eszembe, hogy na király, mire elértem életem legjobb formáját, tönkre is megy az egész. Én egy kis faluban éltem, ahol ha fitt emberrel még csak csak találkozott nagy ritkán az ember, de fitt kismamával 😱 Sőt a túlsúlyt az asszonyok a gyerekre fogjàk, “nem ment le a szülés után”, ugye másnak is ismerős? (pedig plusz 20-30 kg-os túlsúlyt a várandósság sem indokol.) Szóval bennem az elején volt egy irracionális félelem, hogy majd dagi leszek szülés után. De szerencsére lehet másképp is csinálni, nagyon sok anyuka bizonyította ezt, és szerencsére itt instán is megmutatták, így segítettek eloszlatni azt a gondolatom, hogy a gyerek egyet jelent a fitt élet végével. És emelett roppant boldog vagyok, hogy még a vàrandosság előtt megtaláltam az utam egy fitt és egészséges életmódhoz🙏 #beforeafter #8monthstransformation #transformation #transformationphoto #pregnancy #postpartum #postpartumbody #postpartumfitness #maternity #motherhood #fitmom #fitmother #mombody #mombodytransformation #babybump #anyavagyok #mik #ikozosseg #momblog #momlife #mommy #fitnesslifestyle #healthylifestyle