Loving this girly drink by @jhentaynan
from our 10 Day Lean & Tone Challenge! A healthy mocktail made with Herbalife F1 shake, strawberries and cherries 🍓🍒Under 150 calories and gives you balanced nutrients including 9g of protein and all the essential vitamins and minerals you need. Cheers to that! 🍸
Sorry for the double post today but I’ve got a schedule that I plan on sticking too if it wasn’t for instagrams mishaps over the weekend! With that being said every Sunday I will be explaining certain supplements. I feel like this is an area that a lot of people could benefit from understanding what they are taking or know what are their options. All of the information I will be providing is based off of scientific studies and is non biased information.
First off is BCAAS, which stands for branch-chain amino acids. These are the building blocks for protein. There is a total of 20 amino acids with 9 essential aminos. The essentials are the ones we will focus on because we need to ingest those through our diets. The three main amino acids you will see in BCAAS is a mixture of leucine, isoleucine, and valine. You will typically see doses of a 2-1-1 ratio of these 3 powerhouse amino acids. The main benefits include enhanced muscle protein synthesis and improved endurance. BCAAs are beneficial for muscle growth but are primarily used for making sure your body doesn’t go catabolic when working out fasted. Best time to take bcaas is before or during your workouts!
𝐇𝐨𝐰'𝐬 𝐲𝐨𝐮𝐫 𝐰𝐞𝐞𝐤 𝐠𝐨𝐢𝐧𝐠 𝐬𝐨 𝐟𝐚𝐫? 𝐀𝐧𝐲 𝐰𝐢𝐧𝐬 𝐲𝐨𝐮'𝐝 𝐥𝐨𝐯𝐞 𝐭𝐨 𝐜𝐞𝐥𝐞𝐛𝐫𝐚𝐭𝐞?
Drop a comment or your fav emoji below and let us know how you're doing!
I think one of the biggest misconceptions people have about exercise is that you have to do HEAPS for it to make any difference. This is certainly not true. You can get stronger, fitter, improved mental health and more toned with only 3 -4 short workouts a week. You can even maintain your physique and fitness relatively well with only 2 workouts a week! #iloveexercise #12weekspostpartum
this keeps resurfacing on the the internet, had to remind y’all who the man behind the 💀mask is 🔗🎱♟
Feeling these multi-tonal blonde vibes from my date with @ilnanner.
From a natural 6 to a heavy balayage with some babylights. #kemonculture
am I right?! Good on Natalie taking the Botanical drops for 6 weeks and BAM awesome results.
Hard work, consistency and healthy eating combined with our Botanical drops will do you no wrong. 1st of feb count down!! 😍🌱🌱
Workout by: @krissycela
1️⃣Rear delt Fly Incline Bench: Pinky up to the sky! This exercise is amazing for you rear delt which most people think only should be trained on shoulder day. Nope, rear delts tie into the overall appearance of your back! 12 Reps 3 Sets
2️⃣Single Arm Bent Over Rows: 12 Reps 4 Sets
3️⃣Seated Close Grip Rows: Make sure you keep your booty firm on the bench, stretch your back before pulling the weight, raise your chest which contracting! 10 Reps 3 Sets
4️⃣Single Arm Rows: Keep your chest nice and raise, keep your shoulders down!. 12 Reps 3 Sets
1. Superset first two moves// 8-12 reps each side// 3 sets
2. Superset 3rd and 4th move // 6 reps (single to double = 1) & 8-12 reps// 3 sets
3. Superset last two moves // 12 reps of singles into 8 doubles and 12 reps // 3 sets
Finished this workout with a 20 minute full body circuit
Always chasing that v-shaped body! 💅🏽 The biggest problem when girls train their backs and shoulders is that they simply do not FEEL it.
🌟 MY TIP: If you can't feel it, DON'T apply progressive overload. One way for you to build mind muscle connection is to hold & pause the exercise at the peak of the movement for 3-4 seconds. After a couple of weeks, you should have improved your MMC - only then should you begin focusing on progressive overload!
These are a few staple back exercises you can do with a set of dumbbells💪🏼
1. Bent over alternating row to regular row
2. Straight arm kickback
3. Single dumbbell row
4. Single arm kneeling row
5. Dumbbell pullover
🔻Dropset is simply just that.. you DROP the weights along with your reps and sets. 3-4 dropset will smash those muscles sore. Start with one weight, do 10reps, lower the weights, 10 more reps, lower the weights and do final 10reps. You can combine dropset with like everything. - Triceps cable pull down
3set x 10reps
🔻 Triset is when you work with 3 different exercises in ONE set. You can do different amount of reps on each exercise but the main goals is to run through all these exercises in ONE set and then rest before hitting the next round.
- DB shoulder front raises
- DB biceps curls
- DB over head triceps extensions
3set x 10reps /exercise
🔻 Superset, something I use A LOT, is when you work with 2 different exercise in ONE set. One again you can do different amounts of reps on each exercise. But the main goal is to run through the 2 sets before resting. Example, 10reps on one exercise, then 10reps on the other one and THEN you rest. That’s ONE set.
- Lateral raises
- Rear delts
4set x 10reps /15reps
4️⃣ ECCENTRIC TRAINING
🔻 THIS is the best way of muscle growth if you ask me! Eccentric training is when you have your muscles under tension. Making the muscles work under tension is really gonna chock them and they have to work so hard to hold the weights up! I LOVE to train like this! It’s also called T-U-T (time under tension). I’ve talked about this before and also have a YouTube about it (check it out if you wanna know more). So one of the most common ways of splitting this is when you go
1-3-1 (1sec curl, hold 3sec down, 1sec stop at the bottom, repeat!) But you can also do 2-3-1.
- Barbell spider curls
3set x 10reps
BI’S ‘N TRI’S (actually only 1 bicep exercise but isss ok 😆)⬇️
✖️Cable tricep extension
✖️Incline DB chest press
✖️Dumbbell tricep extension
✖️Incline Bench DB tricep extensions
✖️Close grip bench press (video is sped up- keep your grip about shoulder-width apart)
Nothin easy about this EZ bar biceps & triceps workout! Save this one for your next gun day. 💪🏼💥 Deets:
1️⃣ incline narrow curl - 3x10
2️⃣ incline skull crushers - 3x10
3️⃣ wide grip curl - 3x10
4️⃣ overhead extension - 3x10
5️⃣ preacher curl - 3x10
6️⃣ tricep push-ups - 3x15
7️⃣ finish with 1x 21s (7 low, 7 high, 7 full curl)
Ladies, don’t be afraid to train chest! If training chest falls to the bottom of your list let’s change that. Balanced training is sooo important, when you neglect body parts the chances of developing muscle imbalances in your body increase. This doesn’t mean you need to start benching your max when you hit the gym, just start by adding some of these basic chest movements to your next upper body workout.
1. Alternating to regular chest fly on a Bosu
2. Alternating to regular chest press on a Bosu
3. Around the world’s on a Bosu
4. Kneeling svend press
5. Modified push-ups