Build your curves + hourglass ⏳ AT HOME WORKOUT 🏋️♀️
for the illusion of curves or “murves” (muscles with curves) 😉you will want to focus on building the shoulders/ upper back, obliques ( side abs) and your booty and side of the hips ( your abductors)
for this workout- it’s just 4 moves for those specific area and all you
need are resistance bands! 🙌🏻 1️⃣banded side leg raise- do 20 on each leg- stand straight and really focus on not swinging the leg out but rather using controlled motions!
2️⃣ band lat pulls - do 20 reps- squeeze your shoulder blades together when you pull to the sides!! 3️⃣ banded crab walk- 20 steps- stay LOW THE WHOLE TIME! This burns!! 🔥🔥
4️⃣side bend- do 15 on each side- you don’t need a kettlebell, you can use any weight or just your body weight. You do not need to have a huge range of motion to feel this- as you can see, I don’t have much of one!
REPEAT FOR A TOTAL OF 4️⃣ TIMES!! 💪🏼 Let me know if you try this and of course have fun building your murves!! 😉
I use @fitsimplify
bands that you can get on Amazon for under $11 and they are amazing! 🙌🏻
Also notice the laundry and dog lying around in the clip! 😂 #momlife
and after I did this workout I got to cleaning which I ALWAYS PROCRASTINATE 😩😩
#workouts #workout #legs #legday #fitness #fit #bootyworkout #lifting #fitmom #fitgirl #curves #murves #fitmama #mom #healthy #fitness #exercise #getfit #strong #strongwomen #fitnessmotivation #fitnesslifestyle
It’s been a hot minute. Sick kids, sick momma, and the stresses of life getting in the way. But making the most of the time I get always makes me feel a million times better! Sweating a shit ton and feeling like my heart is going to explode is a great time to me. -
#fitmom #momswholift #motivation #strongisbeautiful #murves
11 weeks post show and I think I've finally found my happy place ☺️ I'm up 11-14lbs from stage weight ( fluctuates throughout the week/month) but here are the things that matter more:
My digestion is on point AF 🙌🏻 I've found a nice balance in my diet between 80% healthy & nutritious foods and 20% spontaneous cookie baking with my son, christmas markets on the weekends & wine with @mindfulcalum.
I'm staying mindful and eating what I love.🌱
I'm so excited to do my workouts these days.🔥
I'm training with so much intensity & I am on track to being stronger and faster than I've ever been- recovery is on point and a major focus. Sleep is restful, energy is high.
I fill out my clothes a bit more these days 🍑but in a healthy way that I love. I feel so in tuned with my body the last week and have been focusing so much more on how I feel instead of the number on the scale. This has been helping me so much mentally with the transition from prep to normal but intentional life.
So many people put a specific weight at the forefront of their goals , refusing to be happy with anything more or less based on this feeling they have associated with that number. They think if they can just get to that number they will feel great about themselves and be happy. Not realizing if they just focus on that feeling instead they will get there much faster.
This past week has been the best I've FELT in months. I'm currently heavier than I have been in years and I honestly can say that I'm living my best life anyways. My body feels like it's at peace and thriving ☺️
This 👆🏼 social media can be deceptive, it’s important to be aware that there are usually stories going on in the background, photos show just one part of the overall story. So the next time you go to compare yourself on social media please remember this.. Instagram is literally highlight reel of all your best moments.
Just finished the Titan program from @ray.ironfork
Do I like where I am?
Was it necessary?
About 5 months ago I discovered I was in trouble. I had ran myself into the ground. The gym was stress relief, so.... during one of the most difficult years of my life I used it a little too much. I was doing 7 hours of cardio and HIIT a week and 8-10 hours of lifting a week. I was working out 7 days a week for the most part and often 2-3 times a day as well.
At first, of course my body responded somewhat positively, but it also had a negative effect. I was overtraining. I wasn’t allowing my body to recover.
What did that do? I entered adrenal fatigue. My iron stored serum counts and hemoglobin tanked, my b-12 tanked, My metabolism came to a halt in order to survive and weather this “storm” it was in.
What does that mean? I had to take time to let my body heal and recover. (Which, lets be honest I fought tooth and nail to avoid). I gained weight no matter how much I trained.
So, thanks to Ray I really stopped. De-loaded, decreased volume, focused on strength and limited cardio and made sure I FED my body (very hard for an eating disorder survivor). So, I built strength, lost some definition, but came to a point of being able to maintain body weight and muscle throughout it.
Now, I can slowly start adding some volume and cardio and wait for some positive blood work to cut successfully and intelligently.
Everyone’s journey and before/after has a story and sometimes what seems to be going backwards aesthetically or for social media is really taking massive strides forward from a health standpoint.
A different transformation, from 1 day out from my last competition to almost 2 weeks into off season. Enjoying more food, lifting heavy and doing less cardio. Doing my best to maintain my physique while making some lean gains, not easy but taking it day by day. I have no idea when I will compete, but I know I want to spend my time in off season at least the same amount of time I've spent cutting, 7 months, and for sure I don't want to be in prep while in vacation cause it's hard AF but this past summer proved myself I can do it while spending a month in Romania. Love challenging myself, cause challenge means growth and evolution especially mentally so yes to challenge 😊 #npc #npcbikini #mevsme #bikini #hustle #murves #curves #fitover30 #bodybuilding #happy
Werkin the vegan buns and guns🍑💪...I had my own music playing on top of the gym noise and now it's just all noise lmao
Light weight, high reps, controlled movements on today's menu. 6 exercises total, 4-5 sets, 12-15 reps #done
and finished with 30 min of incline walking for cardio...still hate cardio.
discount code "gymbunny" 😉
#thirsttrappin #views #gainsloading #bunnycakes
GUYS I just wanna say some stuff today okur?
There seems to be this prevailing societal expectation that us women should be delicate and weak. I don’t like this (shocker lol). I mean fine if you don’t want to be strong like it’s your life BUT chances are that if you’re following this page you’re probably not cool with it either amirite?
People seem to hate it when they see a girl who lifts, a girl with some hard earned muscle, who is strong and who isn’t ashamed of it. Why do you think that is? Is it because it’s unattractive? (lol no) is it because we’re scary? (Maybe a lil (grrr argh)) I think it’s got something to do with the fact that we are not afraid to be different and we do what we want.
To me, real weakness is being afraid to be who you are because of what others think. Why should we care, anyway? People will judge us no matter what we do, so why not do what makes us happy?
BASICALLY what I’m saying is please don’t feel like you have to be what society expects of you. I’ve never fit in and every time I’ve tried to I have never felt happy (hello binge and purge cycle). So I gave up trying and now I am determined to be myself no matter what everyone else thinks. For me, part of being myself means lifting some heavy weights and making some gains, because I love it because it makes me feel healthy and strong, and I love feeling strong!
As an added bonus if I wasn’t being myself I wouldn’t have attracted our tribe of misfits to this page (y’all are the best). Tell me, have you ever felt pressure to fit in when you didn’t?
#youdoyou #womenempoweringwomen #strongwomen #beyourself #notweak
Spending these cold winter days in sweaty gyms building hams, quads and gluteus🍑❄️ Deadlifts, squats and hipthrusts keeping me warm
to sun kissed skin, the sand, and the booty! 🍑
This whole week has been dedicated to your glorious peach...why?
Because being able to grow my butt has allowed me to gain so much confidence and feel good about my body! 💕
🏖 I no longer am embarrassed to wear a cheeky cut swimsuit at the beach... .
👖 I no longer look at my butt in the mirror in the fitting room when trying on jeans and want to cry bc nothing flatters it!
⁉️I no longer ask “why wasn’t I given the natural latina booty and curves?”
This confidence has helped do things I never thought I could do or would do!
The butt gave me magical powers 🧙🏽♀️
😂😂 butt on a serious note... this confidence is something I want to share with women who feel inadequate, self conscious, and just not good enough like I used to!
If this is you, tell me your favorite thing about summer 👇🏽 and I will invite you to my private FB group to get tons of information to help you become a more confident you ❤️
I'm excited to be doing upper body werk again! 🙌 It's about time too cuz look at my arms wtf 😣😂 hit some back and shoulders this morning, no chest yet but whatevs lol... Arnold 2019 here I come! I only had one donut this week #progress
Vegan Buns and Guns tank, discount code "gymbunny"
#whatveganslooklike #bunnycakes #swoleseason
Leg drive wasn’t all there due to legs still being sore from squat day but hey they moved okay regardless🤷🏻♀️
105 x 10 (4th set)
We live in a culture that encourages women to always be on a self-improvement journey with their bodies. You should never be satisfied. If you lost a lot of weight and improved your health, you shouldn't stop there. Find the next thing to "fix." Maybe you could style your hair differently, work on decreasing cellulite, or make your butt perkier.
Instead of hating your body, do yourself a favor and focus on what it can do. Then, do more of that! This is why I love strength training; it allows you to discover the kick ass things your body can do, shatters self-imposed limitations, and helps you become the strongest version of yourself. It allows you to transition your focus from how your body looks to what it can do.
Hating our bodies doesn't feel good, and it doesn't help us become the best versions of ourselves. We need to stop. Hating our bodies doesn't have to be part of being women.