I NEED TO KNOW!
WHAT’S YOUR FAVORITE THING TO EAT BEFORE YOU LIFT (yells it to the streets)! I have this theory that eating pizza before a heavy squat sesh equals new PRs. Only tested it a couple of times though. 🤔
Ladies! I'm offering a FREE no strings attached (not trying to sell anything) consultation. I'll point you in the right direction and give you some advice on all things lifting, health, etc. Bring me all the questions baby, I got you.
If you're interested send me a DM and we'll get it setup.
‘What exercise gets rid of love handles?’
‘How can I turn my body fat into muscle?’
‘How can I lose 2 stone in 2 weeks?’
My Google search history circa 2010. All the fucking lols, I know. Except is it really that funny? .
25 year-old me knew nothing about good nutrition or exercise to build and shape a physique which was strong, functional and could do all the fun, heavy stuff I now do. And that wasn’t my fault. That’s where I was at the time - a head full of confusion, reading all sorts of nonsense diet info and failing to find some sort of #fitness
that I enjoyed and could stick to to actually see the results I wanted. .
Everyone has a starting point, many stumbles along the way, and none of them are anything to be ashamed of. .
I’ve tracked food religiously at times, used intermittent fasting to help aid aesthetic results, tracked and logged my workouts to see the progression I’ve craved in my training. .
This is where I’m at now: fuelling well, managing injury, prioritising sleep (as much as possible), logging my lifts and progressing week to week. None of that is sexy but it works. Consistency and patience triumphs above all and is yielding the results I’ve been grafting for. .
If you’re not quite where you want to be, continue your un-sexy tracking and progressing. You’ll get there, just stay patient ✌️ 💪🏼 .
And yes, this is obvs my ‘look sexy’ pose. You’re welcome 😎
I'm still do bench everyone! And it's actually in my program lol
3 x 8 65kg after 3 x 6 57.5kg push jerk. Lucky me I get to do a shit tonne of volume, yay? ➖➖➖➖➖➖➖➖➖➖➖➖
Off season is very beneficial but is slowly killing me at the same time 😳🤪 ➖➖➖➖➖➖➖➖➖➖➖➖
CARDIO CAN MAKE YOU FAT , if you aren't careful.
First started lifting weights after your first child. You were done feeling puffy and you went bonsai, everyday lifting weights, sweating pushing. It felt great at first, until your clothes started getting tighter. Especially in places you did not want it. You spoke to a girlfriend at work who said all she did was cardio and she was as thin as a potato chip.. So you throughout your weight lifting gloves, and purchased a bigger towel. It was cardio time! Finally the scale started to move. But you noticed you felt kind of like jello. Not firm..And not a lot of shape either. Your stomach doesn't look leaner it just looks weird. "Will I ever get this right ?"you scream.
Doing lots and lots of cardio has been a staple in the fitness/bodybuilding community. But you don't see are the masses of people who can no longer drop body fat. Their metabolism is shot.
When you do excessive ( hour per day) cardio each day you can burn lots of things. Some of it will be muscle too. Some will be fat. You don't burn much after your session.
Fast forward a couple months and your metabolism will slow with the loss of muscle. Meaning you burn less fat sitting around. ( As muscle helps you burn fat despite activity level)
So keep your sessions to these types.
1. Strong man)woman training. Basic movements that use a lot of muscle groups to execute. Group them together in large sets.
2. Keep sessions 20 min maybe 30. Whether you are doing intervals, sprints or HIIT. It doesn't need to be as long as it really pushes your nervous system.
3. 2-3 high intensity sessions a week is plenty. It takes time for your body to recover from these and your weight sessions. It also allows your adrenal glands to heal. Unlike long cardio.
Try these points. If you are stuck or struggling with the best workout for you. Comment below or DM
It’s so crazy- the relationship we have with our bodies. I have always been relatively healthy, I have never struggled with an eating disorder or had weight related health issues, but that is not to say that I have not had my own journey with health.
In my adult life I have weighed my highest at 151lbs when I was 42 weeks pregnant, I was married at 118lbs, got engaged at 110lbs, and in this picture was 98lbs.
At every weight I had days at felt great. At every weight I had days where I felt I would never have the body I wanted. But I look at this picture. A young girl, just out of a really bad relationship that was so stressful that it made her loose her appetite and weight along with it. I was skinnier then. I did cardio every morning then. Then I look at myself today. 20lbs heavier, abs separated from carrying a baby for 9 months, tired from lack of sleep, busy building a life that I love. Healthy. Norshishjng my body with the nutrients it needs. I am a source of life to my son. I am a supporter of my husband. 20lbs heavier. A million times happier. Stop focusing on the numbers on the scale. Start focusing on how your body FEELS- physically, mentally, emotionally. I am on a journey of self love and self care. I am improving myself everyday. When was the last time you stopped to take care of you? If you want to join me on this journey send me a DM ❤️ I would love to help you love yourself!
Pause squatties! 🍑🍑
I haven't done these in ages but damn they felt awesome! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
These are one of my favorite exercises for ensuring I stay tight at the bottom of the movement, while murdering my lungs and abs 😂 nothing too heavy, just reps of 5 at 80kg
It looks like hard work really does pay off! I mean, duh, I knew that already, but sometimes it’s easy to forget things that you don’t see evidence of every day. This baby bicep is the product of the compound effect, the result of doing small things consistently over time and I’m really proud of her!
I’ve also had people ask me why I haven’t just been eating all the Bavarian schnitzel and kuchen I can while I’ve been here, wondering why I’ve bothered at all to try and eat healthy. But here’s the thing—I’ve been here for nearly 5 weeks and if I just completely ignored healthy eating habits and went crazy, I could do some serious damage in 5 weeks and undo years of hard work!
Plus, frankly, I just don’t WANT to live that way. I USED to live that way and I wasn’t happy. Or healthy. So why would I go back to that lifestyle?
Instead I’ve made it a priority to bring the things with me that are a part of my life at home—my superfood shake, my pre and post-workout supplements that help give me energy and reduce muscle soreness, my chia and flax seeds, my travel scale so I can weigh myself every day and track that. I’ve stocked up on cucumbers and lettuce every chance I’ve had at a grocery store. And I’ve 100% committed to working out every day while I’ve been here (thanks to being able to stream workouts on my phone/laptop!).
All of those things have resulted in what you see here today! I certainly haven’t LOST weight while I’m here, but I’ve been able to enjoy an occasional strudel and schnitzel and cake here and there and maintain my overall weight. Now that’s a victory—enjoying life AND being healthy! That’s what it’s all about!
It’s the season for chia tea shakes! It’s crazy hard as a mom to get all the nutrients I need to keep up with my little monster. Pumped to have found one drink that goes above and beyond the typical whey!
What’s your favorite way to nourish yourself?
“You owe yourself the love you give to others”
As a new mom the biggest lie I’ve told myself is that in order to be a “good mom” I had to put the needs of everyone else above my own. In the end this only left me feeling inadequate and spread too thin- like I couldn’t ever possibly balance it all. Only once I took a step back and started to care for myself did I really feel like I was capable and empowered to be a mom. We have to remember to live ourselves- not in a self-centered way- but a way that empowers us to pour our love, talents, humor, and care into our kiddos and families.
If you ever feel like your struggling to take care of yourself I would love to share some some of the ways I have found to give myself some live ❤️
Tried some new things on Saturday in Strongman class, power stairs!
Challenging and super fun, there might be a sneaky hint this event could be in Arnolds next year in March 😱 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Also managed 6 reps for an AMRAP on the 80kg stone, no tacky, just belt grip, mega yay. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Kickass session as always @cocos_gym
Leaning wayyy back in my press these days.
It's taken a bit to get used to this because I'm always pushing my head through in the press.
I'll admit that that leaning back in my press has helped me a lot lately. Especially working through my sticking points.🙃
I was beyond determined to do 100lbs because I was stuck at what felt like 95lbs for-ev-a.
So naturally I decided I'd do it for 3x8 strict. 😉
Last rep=get on my flexibility level.
And no, I have zero soreness. 😲
Share YOUR 💡 with the world 🌎
🤷🏻♀️ Happy Friday y'all.
Shield Maidens getting love and representing all the way in Brazil! Thanks @juliana.p.f.carvalho
We will find a sisterhood where we finally belong.
We will learn how strong we really are.
We will be unstoppable.
This is #ShieldMaidenSquad
There’s a fine line between self care and getting uncomfortable.
Lately I’ve been bombarded with info on self-care, self-love, and how to get in tune with who you really are.
All great things for sure, I love me some self-care and def like to stay on top of how i’m feeling.💆 HOWEVER, this doesn’t mean you get to give yourself a break everytime you aren’t feeling it and call it “self care.”😕 If you go to the gym, do 5 barbell squats and decide your body isn’t feeling it….that’s not self care. That’s not pushing yourself past being uncomfortable.
It’s one thing to be sick, stressed, and decide not to do a workout. Sure, ok cool. I just ended a week of strict no gym time after Nationals because I knew my body needed rest and I needed some mental time off. .
But it’s a another to go to the gym do a lift, decide you aren’t feeling it and label it as self care. .
That’s not self care, that’s you being inconsistent and not wanting to feel uncomfortable.
It’s perfectly cool to have self-care days or whatever you wanna call it, sometimes we need a break mentally and physically. ☝️ But be aware of the fine line between your self-care and you not pushing yourself past your comfort zone.
New program new exercise who dis? ➖➖➖➖➖➖➖➖➖➖➖➖
Pause deadlifts 3 x 5 at 100kg, 2-3 second pause
Followed by bulgarian split squats and belt squats. Cause I'm all about the peach building 🍑