Training in natural light is pretty relaxing. I did biceps, and the boy did cardio with a little bit of back, shoulders, and biceps. He wouldn't allow me to take his picture today...our typical Monday evening.
Do you prefer training solo, or with a partner? 🤔
I train with my Mom, and I love it! Having a supportive training partner can really make all the difference during a tough set.❤️💪🏼
That being said, there’s a certain “zen” that comes from training by yourself and just getting into your music 🎧 and your workout.
I’m definitely comfortable with both, but I’m curious what you guys prefer and why?! 💪🏼
Every single person has the potential to achieve so many things with the right mindset! Next goal for me is get stronger, compete in an amateur powerlifting comp and to keep building my physique! Can’t wait!
✅Maintain a neutral spine.
✅Keep your elbows in line with your body (not too far in front of you!) to avoid your lats taking over the movement.
🙅🏽♀️Throw your ego out the window! Go light enough so that you can get full extension of your elbow.
✅Push down the entire way to hit the long head of the Tricep!
Today we didn’t end up getting to the gym. What was supposed to be a 1-3 hour thing ended up being all day.
If you have followed along with me on here you know that David and I bought a home on wheels to travel and save on rent until we figure life out a little more. Rent= such a big waste of money 🤨 WELL, today we dumped our black water for the first time, it went great but finding a park to dump without complications of driving was a pain. When you trailer something 44 feet.......tight areas are not so easy! BUT we did it!😅
So now I sit here freshly showered and about to make a soft taco salad because it’s the easiest thing to eat but i can still get some carbs, veggies and protein in. -
How do you get all your food in when your sick or hurt?
Not sure if it’s the humidity or what but these felt roughhhh today... What would the start of a new training block be without me struggling with something lol 🤷🏼♀️ happy with how the positioning has been looking overall lately so that’s a plus! 🤗
Only ever look back if it’s to see how far you’ve come. Back to school for final semester and things are pretty hectic. Keeping tunnel vision on my goals and blocking out the negativity and stress from everything else. Everything works out in the end, even if it seems like it never will. Always keep positive and keep your mindset positive.
Bit of a rough start to the week as I've spend majority of the day in bed sick🤒
Hoping to feel better tomorrow though! Until then I'll be going back to sleep😴 I hope you guys have had a better Monday than me💕
2x4 @ 210lb / 95kg RPE 7
pendlay rows 3x8 @ 70lb
breadlifts felt like hot garbage today ⊛ठ̯⊛ just inconsistent and all over the place. but that’s my fault bc i was trying out new cues with my working weight LMAO
also i could not for the life of me hold onto anything 200lb+ with double overhand even with chalk so i’ll be reserving that for warm ups only now. i just need heavy weight in my hands to feel substantial so mixed grip it is ( ƅ°ਉ°)ƅ
Surround yourself with people who are driven to be strong, healthy, and kick ass 💪🏽 Sometimes, it can be hard to accept that the healthiest you isn't necessarily the skinniest you, but finding a place like @the_barre_project
has been the greatest tool in healing 🙌🏼 Having a team of amazing women encourage you as you grow and get stronger is far more inspirational than a group that touts slimness as the goal, and I cannot thank them enough 💛
by Regrann from @danitzad
- They keep saying that beautiful is something a girl needs to be. But honestly? Forget that. Don't be beautiful. Be *POWERful. Be STRONG. Be angry, be intelligent, be witty, be klutzy, be interesting, be funny, be adventurous, be crazy, be talented -- there are an eternity of other things to be other than beautiful. And what is beautiful anyway, but a set of letters strung together to make a word? Be your own definition of amazing, always. That is so much more important than anything beautiful, ever." #allsheknowsishustle
Adapted from original Nikita Gill quote.
#Torrance #SouthBay #SouthBayMecca #LosAngeles
#Gymlife #Fit #motivation #shelifts #shesquats #girlswholift #positivevibes #Powerlifting #bodybuilding #gymfamily #fitfam #cardio #workout #physique #bikini #Model #athlete #powerhousegym #brunette #diet #Cardio #fitbody #figure #gym
Safe to say that taking vodka shots at 12 pm was a bad idea. Oh and I will literally be finding glitter on me for the rest of my life. 🤷🏼♀️💕
I actually tried sprints today for my HIIT cardio. I haven’t actually ran in years because I used to hate it; today I didn’t.
I almost forgot how to do a lunge yesterday. It’s been so long since I’ve done em 🤦🏽♀️ adding lunges to my leg workouts || 2-3x a week.
Last set from my 5x5 at 135lbs. This is the heaviest 5x5 I’ve ever done and being able to do the rep scheme with big girl plates has been a long time goal of mine. These baby legs are growing!!
Happiest of days to you America!!! Hope you have ALL the best vibes 🤗
Okay so I swear that my shoulders never look like this oh my Gosh the pump was real after today’s workout! Swipe to see the workout >>> P.s let’s hope my gym cleans their mirrors 🙏
Today marks 1 year and 2 months since my first surgery to fix my knees from always having kneecap dislocations. I’m also 8 months out from my second knee surgery! ❤️ It’s weird how time flies! -
Looking back at alllllll that I went through.......excuses just shouldn’t be in existence. I did one legged pushups until my leg was strong enough, I was at the gym 3 weeks after surgery trying to get back to strength, I still ate decent, and I never used the excuse of I can’t workout because of my knees. 🤔 So if I can do it with all that going on, why can’t you? No more excuses, no more “I’ll start Monday”.......just get out and get’r done starting tomorrow morning!☺️
So I started my workout and then decided that I wanted to record my whole back/bi's/tri's workout for you guys. Majority of the movements are using the cables. I like recording cable workouts because for beginners you may not feel comfortable moving all over in the gym && they're still super intense and totally effective. Save this workout for next time and let me know how you like it 💗
The movements I did that aren't recorded are: 2 variations on the assisted pull up machine, lat pulldowns using the regular bar, and lat pull downs using the low row handle (the piece I used is shown in the first video)
▪️Low row: 3x12
▪️Single arm low row: 3x12 each arm
▪️1st super set (video 3 & 4):
Seated lat pulls: 12 reps
Tricep extension: 12 reps
🔁 Repeat super set 3x
▪️2nd super set (video 5 & 6):
Pullovers: 12 reps
Tricep pushdowns: 12 reps
🔁 Repeat super set 3x
▪️Bicep curls: 3x12 each arm
▪️Single arm tricep extension: 3x12 each arm
▪️Assisted tricep dips: 3x12
I always finish my chest & shoulder day with resistance band cross overs (and the finisher with the 10lb plate I posted a little while back). They give such a good burn and definitely aren't easy 🔥
1️⃣ mid cross over 3x15
2️⃣ low cross over 3x15
~ the farther out you step the more resistance you will have aka the harder the exercise will be
Save for your next chest day and let me know how you like it 🙌🏼
Forced a rest day upon myself yesterday. Sometimes rest days are hard for me because it really helps me mentally and is something I look forward to everyday. So instead, I went grocery shopping to meal prep and I went for a long walk. During my walk I listened to motivational speakers and it honestly it was so therapeutic. It really put me in a positive and motivated mindset. Do things everyday go help you not just physically, but mentally too! This is definitely something I'm going to be doing more often.
Training lower body and I'll probably just do major compound lifts today, but who knows that could change. I always have a plan for the gym and then sometimes get a huge burst of motivation and end up doing a million more things 😂😂
Okkk so I hate the way food pictures look on my feed because I have really weird OCD lol and this picture looks prettier so I'm reposting a food pic for the like 9274939 time tonight lmao I'm so annoying 😭😂😂 please forgive me!!!!
✖️1st picture (banana "nice cream"/smoothie bowl): this is my brekkie from the other day. It's 1 frozen banana and a splash of unsweetened almond milk blended up. You can top it with anything, but I topped it with coconut shavings, chia seeds, blueberries, I cut up 3 Hershey kisses (gotta love my chocolate), a tablespoon of almond butter (I recommend heating it up because the banana "nice cream"/smoothie makes the butter cold and stick together!!), and a dash of cinnamon. This is SUPER yummy & healthy, yet tastes like you're eating dessert, so it's a win win 🍦🍌🤷🏼♀️
✖️2nd picture (burrito bowl): this is my dinner from tonight. Mexican food is one of my favs, so when meal prepping I usually make some kind of tacos or burrito bowl. So tonight I made a bowl that contains, Brown rice, 99% lean turkey meat cooked with taco seasoning, sautéed peppers and onions, cut up tomatoes, and a whole small avocado. This bowl is HUGE, super filling, and tastes so so good!!! 🌮
✖️3rd picture (guac): this also is from the other day, but this is seriously one of my favorite snacks ever it's pretty quick and easy to make too! Mash up one large avocado in a bowl, cut up onion and tomatoes into small pieces and also throw that into the same bowl and mix it all up. Then I add seasonings such as, garlic salt, garlic powder, lemon pepper, black pepper, and lemon juice. Mix it all together again and BOOM yummy homemade guac 😂😂🥑
Woke up this morning with my stomach feeling kinda tiny. Over the next few months I'm really going to try to work on keeping my stomach lean, but still building some muscle at the same time if possible or at least maintain the muscle that I have! I'm still eating A LOT of carbs since I'm in the gym lifting so often and heavy and wanting to maintain or build muscle. I'm really focusing more on making sure I don't go over my fat macros because those calories can quickly add up and put me in a caloric surplus without realizing. A lot of foods have more grams or fat than you would expect. I'm also going to continue doing a little cardio, where as if I was full out bulking I would hardly be doing any because cardio is an easier way to put you in a caloric deficit. When bulking you must be in a caloric surplus and when cutting you must be in a caloric deficit. So right now I am eating a certain amount of food in order to recomp my body (reduce body fat while still maintaining or gaining muscle mass). I am also going to try to eat more veggies than I already do because some days I slack and adding more vegetables to your diet can never hurt 🤷🏼♀️
**** THE VIDEOS ARE SPED UP. All of the movements should be SLOW AND CONTROLLED.
💛 so since super sets won the poll, here are two that I did yesterday. For both super sets all you need is a dumbbell.
***For the people who may not know, a super set is when you complete a set of an exercise and you immediately follow it with a set of another exercise. Super sets are a good way to increase the intensity of your workouts!!
1️⃣ Lying hamstring curl -12 reps with HEAVY weight
Dumbbell RDLs - 12 reps
✖️Complete 4 sets
2️⃣ Hip abduction - 12 reps with HEAVY weight. On the last rep keep a static hold for 5 seconds!
Goblet squats - 12 reps
✖️Complete 4 sets
**** during the super sets make sure to SQUEEZE the life outta your glutes!!!!
Save for your next leg day and if you try them out lmk how you like them! 🙌🏼💦
Today was one of those workouts where I just had to force myself to leave because I just wanted to do every damn thing because the endorphins had me feeling so happy and motivated today. It was an incredibly sweaty session - I trained lower body, abs, and then finished up on the treadmill doing a weighted incline walk for 10 minutes. I recorded the lower body circuit I did and also some supersets, so I'll be posting them!!!! 🍑💦
Soo I took these photos about a week ago and totally forgot to post it 🤦🏼♀️ but please read the caption ✋🏼
This is a 5 SECOND transformation!!! BOTH photos were taken after I had breakfast: a big smoothie and 2 pieces of toast with almond butter and a banana on top. The photo on the left, I am posing & flexing. The photo on the right, my body is totally relaxed and not posed. It is NORMAL to bloat, especially as a reaction to foods that your body is sensitive to (and you continue to eat it lmao guilty 🙋🏼) but that's not the point. The point is that when looking at the 1st photo you probably wouldn't expect me to look so bloated when my body is relaxed. I wanted to post this 5 second transformation to remind everyone that no on walks around looking exactly like they do in their photos 24/7!!!!! Remind yourself that we ALL get bloated, everyone has a good angle and a bad angle, everyone flexes, and everyone posts the photos that they look best in!!! Bloating will absolutely NOT hinder your progress. Some foods will make you bloat, and it won't do the same for others. If it is something that really bothers you, try to limit the foods that do bloat you and drink a lot of water! (I swear drinking a lot of water solves so many problems 😂)
Got some sun today, finalllyyyy. It's been so cloudy and rainy lately, so it was nice just to relax outside for a little. Also, I'm really loving my little unmatching pastel outfit (I also wore pink shoes lol) u know sometimes u just gotta rock with it 🤷🏼♀️ I'm always wearing unmatching gym clothes 🍧🍭 Just got home from the gym, I trained back/bi's/tri's and got some good cardio in & now about to make some pasta 🍝🤤😍and watch movies or something. If anyone can recommend any good series on Netflix to watch lmk it would be highly appreciated!!!! 💛💛💛💛
Isn't disss pineapple shirt just the cutest 🍍🍍🍍but fr I have a serious and empowering caption 👇🏽 to help you look at life in a more positive perspective, so please read it loves 💓💓
"Sometimes when you're in a dark place you think you've been buried, but actually you've been planted." This quote reminded me of something that I read about in the book I'm reading and it is something I forget to remind myself sometimes && I think it's something that everyone should hear. He uses the analogy of having a flower bed and the only way to make the plants grow is to use fertilizer: manure. He says how you can barely stand the smell of it for a few days and when the terrible stinky smell finally goes away the flowers begin to blossom and grow. This is similar to what WE go through in life. We ALL go through tough times and things don't go the way we wish they would, but we need to have a new perspective and remind ourselves: "this is just fertilizer." The time may be hard and it make stink, but the fertilizer: the hard times, the betrayal, the disappointment, etc. is only getting you prepared for new growth. Remind yourself that the things that stink in life are not working against you, God is just preparing you for greater things. If you can go through hardships with this attitude and not let it completely ruin your positive outlook on life, He will take what was meant for your harm and use it for your good. You may have a few stinky situations going on in you're life at the same time, but that just means that you've been given more fertilizer and you're about to reach a position in life where you've never been or could have imagined. You have to remind yourself that if you could not deal with all of the stinky situations God would not have allowed it, He is preparing you for bigger and better. These are the times in your life where you need to be your strongest. You need to remind yourself that the "fertilizer" is only enriching you, don't let it bring you down and lose sight of your dreams, it's going to make you stronger and grow more than you probably think it will.
Quick threw this together and made this yesterday after my leg workout && it definitely is going to be something I make often now because it was SO good. I cooked the zucchini noodles and chicken in teriyaki sauce on the stove. Then I cut up onions and broccoli and sautéed them, I also put seasoning on the zucchini noodles too - I used garlic powder, garlic salt, garlic and herb, and black pepper (obvi I'm guilty of loving garlic 😂) Then I used brown and wild minute rice that you just pop in the microwave real quick, mixed it all up in a big bowl, and added some black pepper on top. Definitely give this one a try, it has the perfect flavor and spice 🤤
⚡️⚡️Yesterday I tried these TRX core exercises for the first time and lemme tell you... they're a million times harder than they look. Definitely gonna be adding these exercises to my routine 🔥🔥🔥🔥🔥They gave me such a crazy burn as you can see I fell to the ground at the end of each set 😂😩
***** when doing these movements don't let your back cave in toward the floor!!!!! Use your core to keep your whole body up/level and to control the movements. Keep your core tight the whole time!!!!
1️⃣ TRX pike (modified lol but still hella hard): 3 x 12
2️⃣ TRX oblique crunches: 3 x 12
3️⃣ TRX body saw: 3 x 12
Recorded some killer ab workouts on the TRX today && I will post them at some point tonight or tomorrow 💥⚡️alsoooo i got the cutest cropped sweatshirt from @gracefituk
's line & I finally got the chance get her resistance band. I didn't know that it came with her 🍑 guide sooo now I'm even more excited to get the band and start these workouts of hers 😍😩
Doubt kills more dreams than failure ever will. When times get hard continue to push yourself and in the end you will be thankful that you did.
Happy Monday ✨✨✨ Focus on you and only you this week. No one else's goals has anything to do with you or where you're at in this journey. If everyone else's next goal/step is larger than yours is, then so what!! You're doing what makes you happy and taking the steps at the pace that works for YOU. && chances are they're way farther in their fitness journey than you are which would be why their next step may be larger than yours!!! This is not an easy journey, nor is it a damn race!!!!!! Take it day by day. Not every day will be perfect, but that is what this is all about - learning what works best for YOU. Never strive to be as great as or better than someone else, take your time because you want this to be a transition that last a lifetime not just a few months!!!! You will get to where they are one day if you put in the hard work, consistency, and dedication that they did too!!!! Focus on being better than you were the day before, and you will be at the top in no time!
Gymsharks new color ways are seriously making me a happy human. These are the flex leggings in the color khaki/sand (I'm wearing a size small) 🌮🌮🌮
zeee 🍑 pump after my workout yesterday was crazzzyyy. If you haven't seen the video I posted of my lower body cable workouts yet, go check it out if you wish to 😊😊😊😊😊😊😊😊
****the lighting in the picture almost makes the color of my leggings look like I don't have any pants on lmao but I promise you that I do 😂
Also, I just watched @gracefituk
's new video about her new releases and restock &&&& IM SO HYPE ABOUT IT 🍑🍑😻
These videos aren't the greatest because I had no one to record and no where good to prop my phone up. I might start bringing my camera and tripod to actually get good content for you guys. Lmk if you would like that (Instagram downgrade the quality of these videos so much as it is...it's painful😭)!!! Also, please lmk if you would rather the workouts that I recorded be like this in one whole video or where you can swipe to see each workout on it's own so that you don't have to watch a whole minute video - It would be greatly appreciated 💓💓💓
So I recorded the cable portion of my lower body workout today. This is perfect for people who are beginners and aren't the most comfortable moving all over the gym yet since they are all movements using the same machine.
****** I used resistance bands on some of these which you don't have to do, I just like to make the movements more challenging!
****** Focus on squeezing your glutes at the top of every rep to get the most out of each exercise!!!
****** Also, the video is sped up!!!
1️⃣ cable walks (1 rep = walking back and moving your way up to the front again): targets the quads and glutes - 5 reps // 3 sets (get LOW during these, keep the weight in your heels during each rep, and static hold on the last rep for 5 seconds then walk back up)
2️⃣ dead lift/squat variation: targets the hamstrings/glutes & quads - 12 reps // 3 sets
3️⃣ cable pull throughs: targets the hamstrings and glutes (focus on squeezing the gluteal at the top of ever rep - 12 reps // 3 sets
4️⃣ cable kick backs: targets the hamstrings and glutes - 12 reps each leg // 3 sets (keep your knees slightly bent!!!!)
Realllyyy flippin excited about my glute and leg growth. Ready for this summer grind and gonna continue to push for more growth. Also, I'm loving the amount of carbs gaining muscle mass calls for #foodie
Extremely thankful to have grown into such a driven mindset and never giving up on my dreams. If you want something FREAKING WORK YOUR ASS OFF FOR IT. I can't say it enough. Yes, there are times when discipline can be extremely hard, but NOTHING feels as good as getting something you worked so long and hard for.
Lift all the things and eat all the foods and you'll be amazed at what you're body will transform into. Just because you're eating CRABS & FATS like you're SUPPOSED to does not mean that your stomach is going to get fat.... (this is a sad misconception) If you're working out almost every day and lifting heavy weights your body needs that energy to do so!! It also needs that energy from food, so that your muscles can repair and grow back even stronger!!!!! If you're putting in all the work in the gym to put on some muscle mass and months go by and you aren't noticing any gains, look closer in on your diet to make sure that you're eating the right amounts of each food group because if you're putting yourself in a caloric deficit (consuming less calories than you need to maintain your current body weight) then you will not be able to put on muscle. Don't be afraid to eat lots of carbs ladies😊😊😊😊😊
Worked out my lower body today 🍑 SWIPE FOR MY WORKOUT - I didn't record it, but I wrote it all out in detail for you guys 💓 save it and try it next time you hit the gym && lmk how you liked it 😁 this workout took me ONE hour not 3... you don't need to be in the gym hours on end every day to make progress!!!! tbh I got to the gym and was doing my warmup and realized I probably should have taken a rest day. Soooo instead of lifting super heavy I threw together a lower weight, but higher intensity workout. Was super sweaty the whole time; I actually think I might start adding more workouts like this into my routine.
Now, I'm about to order myself some pizza (no, not just 1 slice or a freakin half a slice....) & probably gonna binge watch movies all night lol. Indulge when you feel necessary. I'm not saying eat what you're craving every time you do because that could turn into you eating that "junk" food daily which wouldn't be so healthy. But if it's been some times since you've had it, then YOU DESRVE IT!!!!! It's all about that healthy BALANCE. If you're in the gym almost everyday and eating healthy all the time then treat yourself. It will NOT keep you from reaching your goals and it absolutely will keep you sane!!!!! always remind yourself that balance and consistency are key!!!!! 🍕🍕🍕🍕🍕🍕🍕🍕🍕🍕🍕🍕
Happy Monday ☀️ Hold yourself accountable this week because no one else is gonna be checking up on you and helping you reach your goals for you. No one can push you as hard as you can push yourself. It all comes from within. If you want it, then quit complaining and stop wishing to look a certain way and put in the work!!! Push yourself every damn day no matter how many excuses you tell yourself. You'll be thankful you didn't listen to the negative thoughts in your head when you've reached your goals and are now setting bigger and better ones. Keep pushing through the tough times; you can do this ✨
Also, let's talk about the fact that I have 8 pieces of gymshark clothing to look forward to in the mail. I'M SO HYPE ABOUT IT 😭😭😍😩
@gymsharkwomen @gymshark @gymsharktrain #gymshark #gymsharkwomen
Be humble. Remember where you came from and continue to strive for more. If you continue to get out of your comfort zone, you will get to places you once thought were impossible. What you put out into the world is what you get right back. Nothing amazing in life will be handed right to you. You get what you work for. Therefore, think positive, work hard, and talk about how you're gonna live your dreams one day and you absolutely will!!!!