When glute day falls on hump day 🍑 went back to some heavy sumo deadlifts today with @luketrainor33
which we haven’t done for a while 😍 definitely not this heavy since my abdominal surgery which was exactly 1 year ago. Was really happy to pull off 100kg without a belt 💪🏽
Video consists of 3 sets reps and weights as per below;
Pretty happy with my recovery and being able to go back to heavy lifting thanks to @drnataliengan_plasticsurgeon
magic work on repairing my hernias and abdominal separation 🙏🏽
M. E. R. R. Y. C. H. R. I. S. T. M. A. S. 🤶🏻🎅🏻
One thing with training that I think is over looked with training is the ratio between posterior and anterior work (pulling vs pushing)
People want these big wide lats and start doing pull downs and pull ups (which are absolutely great). But if you want to continue keeping a correct posture (which has tonnes of benefits) make sure you work on rowing movements. Especially important for people who have desk jobs and begin to slouch.
This was a drop set on the last set, focusing on squeezing and contracting and pulling my shoulder blades back and then controlling the weight down. Nothing fancy.
Also notice how the only thing working is my back, I’m not swinging and using my legs and glutes to move the weight.
🔸️안녕하세요 리저널 인천 입니다. .
🔸️4월 7일에 개최되는 리저널인천
▶️최고의 무대에서 최고의 순간을 최고의 작가님과 함께하세요.
체중이 주니까 무게도안됨
For the gram 💁🏼♀️ can’t take me anywhere @maxnem03
WEEK 6 COMP PREP UPDATE 🎉
⬇️ down .6kg on average this week and measurements are down!
Sitting on just over 1900kcal a day, weight training 4 days per week, zero cardio. No extremes over here ✌️
몸이 커져가는 만큼
풍선처럼 얼굴에 바람 넣는 기분
but still as tasty 😋 down to the last spoonful in the mixing bowl. .
When you need a midweek “pick-me -up”
Look no further than @noshufoods #glutenfree #brownies
Check out the cool trick I learned to make cakes and brownies fluffy:thicker 🏆
COMP PREP OVER CHRISTMAS -
I wouldnt say its easy BUT compared to the strict gut protocol i was on last year, its a jog (defs not a walk) in the park 😄 -
Its my mindset & big goals that drives my compliance. First it was to get my gut right, now its to compete again & be super competative on that stage 🏆-
I never thought of myself as strong willed or disciplined or even any different from all the other gym goers 🤷♀️ -
But i suppose from the outside looking in, i am a little different, i am a little unique & i am a little strange. And guess what, after 31 years, I am stoked to say i am different 👊👊👊 - -
- My severe gut health issues created this person who wont give up, who believes the impossible is possible & who is willing to grind & put in the hard work day in day out to succeed & achieve great things -
Comp prep over Christmas 🎄 I didnt think i would get this opportunity ever again, so wouldnt have it any other way! - GRATEFUL -
#SIBO #sibodiet #sibo #leakygutdiet #leakygutsyndrome #leakyguthealing #leakygut #fodmapfriendly #fodmapdiet #fodmaps #fodmap #guthealth #gutprotocol #guthealingprotocol #guthealing #guthealthmatters #gut #fitnessmodel #sportsmodel #icn
Work hard in silence, let your success speak for you
. . .
Out of office and out in nature 🍃
Email checks twice a day only 📧
Quality time with family 💕
Treats in moderation 🧁
Enjoying my cardio 🏃🏻♀️ Wedding planning 👰🏻 . . .
Just because it’s Christmas 🎄 it doesn’t mean the work stops - make your every day count towards your goals and you will reap the rewards 💚 Spread more love and kindness to yourself, your family, your loved ones and even strangers these holidays & good karma will come back to you 💚
It’s been a hectic few days toilet training the twins and now let’s tackle some Christmas shopping 🛍
Be sure to have something to eat or snack while shopping especially this time of year where there’s lengthy lines of people hustling for Christmas presents. It’s easy not to eat or drink water but then you come home hungry!! And then you will tend to over eat! I say even if your not hungry still have you snack & meal (thou don’t force feed) that way you stay nicely balance, energised & hydrated!! I’ve also got on board a big 1L bottle of water! Im set💪🏼💪🏼
If you are looking for a healthy, hassle free, sustainable way to keep in shape get I touch through my link in bio!
🤷🏻♀️ FEELING FAT is a representation, not a feeling.
What does that mean? Telling yourself you ‘feel fat’ is called self talk. Something has triggered and emotional reaction, which is then processed in the frontal cortex of your brain that adds meaning and words to that emotion and arrives in our cognitive factory interpreted as ‘I feel fat’. When you tell yourself you feel fat, it may not in fact, be what you really mean. .
Emotions are our natural reactions to stimuli which cause physical changes in the body (increased heart rate, sweating etc.) Then your brain tries to give it purpose by justifying the reaction. These outcomes become ‘self talk’. When you ‘feel fat’ that’s actually you feeling something different entirely. .
For instance, you may be feeling guilt about eating more than your plan states. You may be irritated that your body isn’t adapting or changing being on your plan. An injury might be impeding your progress in the gym and it’s holding you back from a quality session. All these scenarios can manifest into negative self talk that really does not have anything to do with the originial stimulus. .
One step to start managing negative self talk, is by identifying what triggers these statements. When have you noticed negative self talk? By associating these negative statements with a time or situation, you may be able to understand what really is going on, and how to overcome it.
33min 29sec [런지 자극 Tip]
지인 분의 런지 자극 꿀팁을 전수 받아서 했더니 집에 못 걸어올뻔... 런지할 때 뒤이 있는 다리의 무릎을 안으로 쪼어주면(?) 자극이 훅 들어옵니다👍👍 여기에 더해서 앞의 무릎이 밀려나지 않고 위치를 고정해주면 쥐어짜는 느낌이 더 강하게 들어오네요
앞에 했던것보다 배로 자극이..👍 계단 내려오다 넘어질뻔 했다고 합니다