BACK & BICEPS ROUTINE!!! .
Double tap and save it for later! 💗
I always get a lot of messages on how to reduce the back fat or get lean arms. The true is that to lose body fat, you’ll have to decrease your calories. When you lose weight, you’ll lose it overall. We cannot spot fat reduce. Like for example; lose weight only on the waist and keep your glutes big. You need to be patient with results and be consistent. .
1️⃣One-Arm Dumbbell Row (Middle back)
2️⃣T-Bar Row (Middle back)
3️⃣Bent Over Dumbbell Row (Middle back)
4️⃣One-Arm Long bar row (Middle back)
5️⃣Cross body hammer curl (biceps)
6️⃣Biceps Curls (biceps)
7️⃣Hammer Curls (biceps)
Tag Your Workout Partner!! 👫
(4X12) Slow & Controlled reps. (Video is speed up) .
Workout Guides & Customized Meal Plans are available at WWW.HEIDYESPAILLAT.COM 💕
Esta rutina es bien buena para la ESPALDA Y BÍCEPS. Etiqueta a tu amiga!! (4X12) Lento y controlado. Video está acelerado.
Finally able to share pics of the “big kids” room. The first pic was how it was when we moved in. The next pics are what it looks like now after 3 different renovations. •stripping 3 layers of wallpaper • texturing the walls •new flooring •new trim •new bed & dressers •new paint.....still need blinds. It has been quite the process over the last 4 years (we are slow) but well worth it. The kids love it in there and say it feels like a cabin. That’s what mama was going for; A little cabin for our little bears. 😄 The before and after pics of the nursery will come eventually. I just have to do the final touches and again, I’m slow. Who else hates remodeling/redecorating? 🙋🏻♀️ Getting pregnant was just what we needed to light a fire under us to start making small improvements to the house. #homerenovations #beforeandafter #kidsroom #cabininspo #cozy #siblings #roomsharing #bunkbeds #transformation #change #4yearslater #homeimprovement #appealing #moneyhole #housing #housedecor
Today is a good day! It's International Yoga Day, Summer Solstice and last but certainly not least, Indigenous People's Day.
I've shared this before, but growing up I heard other people's opinions, stories and beliefs about indigenous people. The things I heard were racist, harsh and coming from a place of fear.
My grandma is Métis and subconsciously I disowned this part of myself for years. I remember feeling shame and embarrassment. When people asked my background I'd say Métis last.
I borrowed this belief for years and attached to that was the story that indigenous people are not intelligent. I went around believing I was dumb and unworthy. Because I had this belief my brain continued to gather evidence of its truth everytime I failed something or messed up. This belief led to behaviors of procrastinating studying for tests, not speaking up in conversations and keeping myself small. I also used food to numb those feelings of unworthiness.
Just last year, I uncovered this belief and I let that shit go. I learned about the truth of what really happened to the Indigenous people and residential schools in this country. Now I feel pride and am inspired by the cultural background and spiritual practices of my heritage. This is just one example of taking on beliefs you've been taught in childhood and letting them run your life in the background.
We get to question everything and discard anything that isn't in alignment with our truth. And that is frickin empowering!
#indigenouspeoplesday #internationalyogaday #summersolstice
It amazes me what can change in a little over a year! The photo on the left was April 2017 and the photo on right is June 2018. I don’t know the exact weight difference but it’s not much. I was struggling with low energy, digestive issues, knee pain and inflammation. My skin was breaking out again! I was having trouble sleeping. My sugar cravings were so intense that I remember telling Andrew one night..."Babe, I have no control with ice cream." I may have been a little dramatic but my sweet tooth 🍫 🍰🍦🍪was way too strong to be normal! I felt bloated quite often and just didn't feel good. Because of my low energy I struggled to work out and even though I ate pretty clean during the day I felt like I couldn't say no at night!
Last Spring a few of my friends started to share about the importance of gut health and supplementation. Seeing my friends have amazing results and a 60-day money back guarantee I decided why not!? So here I am almost a year in of taking my supplements daily and...I FEEL SO GOOD!!!!!! I still remember the first time when the carton of ice cream was barely touched in the freezer!!! It wasn't an overnight change but here are some of things I've experienced in my health journey this past year.... 🌱ENERGY!!! (the thought of taking a nap or just staying on the couch in the afternoons doesn't even cross my mind anymore!!)
🌱Digestive health (no more constipation or bloating!!) 🌱Knee pain GONE
🌱Huge reduction in inflammation (check out the picture)
🌱Clear skin 🌱falling asleep quickly at night
🌱staying asleep through the night
🌱waking up feeling well rested
🌱Hair growth 🌱Decrease in sugar cravings 🌱Craving for more healthy food
🌱Maintaining weight for the first ever without ANY crazy diet!! 🌱hardly been sick this last year
I didn’t realize what impact these issues had on me and my family. I’m so thankful for these products and how they’ve changed my health! I’m passionate about helping others find the same success now too 💗💗#transformation #transformationthursday #beforeandafter #weightlossjourney #inflammation #blondelob #momlife #nursingmom #boymom #runnermom #womensrunningcommunity
Frolicking my sorrows away.
Anyone else hate adult acne as much as I do?? Seriously, WHY must you exist?? 😡The past month I was a HOT MESS! I was stressed, not sleeping well, not moving enough, eating out too much & not taking time to relax. SO last week I started my own 21 day #SelfLove
Reset & am feeling oooooh so good after just my first week! 💁🏻♀️Not only did I lose 4 lbs but my skin is finally starting to clear up! Yassss!! Here are a few things that helped me reboot that may help YOU!
1: MOVING! - I dropped all the excuses & MADE TIME for me. Pretty darn proud of myself for switching things up & getting in yoga, pilates, a cardio sesh, a leg workout, hiking & even a DANCE class! 💃🏻
2: GOING GREEN: Not only did I focus on getting more greens in my bod but ON my bod! I’ve been trying to clean up my beauty products lately & was so stoked when I found out about @BioClairty
- a non-toxic, vegan, cruelty free skincare line loaded with nourishing plant extracts & chlorophyll which is super healing & anti-inflammatory! My skin is FINALLY feeling refreshed & glowy again after using their Clear Skin Routine! If you want to try it out yourself, I got us the hook up - use SIERRA for 50% off! 💚
3: SLOWING DOWN: I have been consciously trying to get off social media more & to be more present & RELAX - aka DE-STRESS! I dove into a new book & even gave in to watching the Bachelorette & didn’t feel bad about it for one damn second 😝 For those of you that need help on the social media front, download the app MOMENT, its life changing! 📚
4: GUT CHECK: Forehead acne often relates to your gut and/or liver & what you are eating. One look at my diet recently & I realized I had been adding way too much cheese & unhealthy carbs so cut back & feel so MUCH better! 🥗
This week I’m focusing more on my diet, my H20 intake (whyyyy is it so hard sometimes?? 😩) & getting back to my strength training routine! Will be documenting on Youtube so make sure to subscribe!
P.S. Acne or no acne, you are beautiful & WORTHY!! 🖤🙏🏻
#SelfLove #TeamNoMakeup #Wellness #transformation #powerofgreen #bewell #BioClarity #detox #YourSoulSexy #TeamYSS
#selfgrowth #poweroflove #beyou
Skinny Bruschetta Chicken! Such a perfect and healthy dinner. 💁🏻♀️🙌🏻
SWIPE 👉🏻 for the Ingredients & Instructions!
I Posted this Exactly 4 YEARS AGO. No progress i've made in any aspect of my life has been overnight. Everything i do is Predicated towards the Long Term. I'm pursuing WEALTH not going broke trying to LOOK rich. Too many have the wrong idea of what wealth is & because of that will stay broke & never make it. Lowkey moves with High Motives... just stay tuned.... 👁
When you look back at your pictures and you ask yourself “why no one told me I was gaining weight?”.
I look at my photos with clothes or naked and I cant believe how far I have come.
I started Herbalife in January and fell in love with the variety of flavors and the amazing tea that helped me not drink coffee!
Now...I want to help others feel and look GREAT 😉💚. 💚Nutrition
Would you join me on this 30 Day challenge? Starts July 9th, right after the holiday week! I will provide you with a detox to start fresh for 21 days and as day 22 you will continue. Meal plan and workouts are changed thru out your journey💚💚. #tbt #fearlessbabe #12weekchallenge #photoshoot #transformation #weightloss #loseweight #weightwatchers #slimfast #marshallsfinds #cardib #momofthree #workoutmotivation
Todos tenemos esos días... días en los que nos sentimos cansados y ni nosotros mismos nos aguantamos 🙈. De repente sentimos como si el mundo hubiera nos hubiera drenado dejándonos ahí, con ganas de que todo se detenga por un ratico.
¿Por qué pasa? Sencillamente porque somos humanos y podemos sentirnos cansados física, mental y emocionalmente, así de sencillo. La mente se cansa, el corazón se cansa, el cuerpo se cansa... y debemos respetar eso, pero de manera inteligente.
NO debemos abandonar ni darnos por vencidos, pero sí aprender a descansar, que no es lo mismo. Recordemos nuestro porqué, la razón por la cual empezamos y por la cual seguimos. Les prometo que ese momento en el que sentimos que no podemos más pero tenemos la fortaleza para no abandonar, ahí ocurre lo importante, lo que vale la pena. 🤗 Feliz noche mi gente linda! 💫
I'm not exactly where I want to be but I sure as hell am living a healthy balanced life. Having a healthy relationship with food and lifting all the weights in the gym, but also living life, eating my fav foods and not restricting. I would much rather have a happy mind then to be super shreddyyy aka starving and moody 24/7. Nourish your body and find the balance that works for YOU and YOUR lifestyle!!!!! Just because someone is doing one thing does not mean you have to as well in order to be so "fitspo". You don't need to have abs, a huge butt, compete, powerlift, lift super heavy, go through bulking/cutting phases, etc. to be considered part of the fitness industry. Do what makes your body & mind happy and healthy, that's all the matters!!
“Keep shinning little one. The world needs your light”
1st Day of Summer = ✂️ ChOp ChOp ✂️
“It is not the mountains we conquer, but ourselves.” ⛰
Nothing like a few mountains to remind you of where you’ve been, where you’re going and how you’ll get there.
Post show.... I still don’t even know how to put into words how I feel about gaining “healthy” body fat back... I did not reverse diet how I should have... but it could have been much worse. I have many parts to what I want to say and address about this but I am still mentally trying to process everything I am going through post show ❤️ I know I mentioned before how there won’t be an ab in sight and that I’d be okay with it... but now that it’s happening, it’s kinda hard to deal with. This is the result of just 5 days of “intuitively eating” hahaha you think your intuition would guide you in the right direction but my body has been “starving” for the last 25 weeks and it wants to eat everything in sight. (I have had minimum 4 lean meals each day though .... but lots of food and snacks in between) it’s amazing how your body grabs everything you put in it! 🤭 I am still reverse dieting just not as well as I’d hoped but like I said... I could have done much much worse. Being PHYSICALLY FULL and PSYCHOLOGICALLY FULL are two completely different things. 🤯 I am learning the difference hahah I still love my body (even if I don’t 100%) but I am going to SPEAK it because I deserve more than to rip my body apart after all the hard work I put in. YOU DESERVE TO BE KIND TO YOURSELF NO MATTER HOW YOU FEEL. Speak kind things about yourself out loud and you will be amazed at how much you actually develop love for the things you “hate” about yourself ❤️❤️ that is all for now. I love you guys. 😚#cardioyhoughts
#wilsonvision #amandawilson #amandacaresse #sayshewont #powerbuffgirl #selfrestoration #bodybuilding #hardwork #happy #nevergiveup #fitspo #fitsporation #quality #determined #fitfam #transformation #body #loveyourbody #healthy #workout #life #bodyshaming #body
Love the richness in the red and her new length ❤️ swipe ➡️ to see the before
Ditch the excuses...no time, no money, it’s too cold...Time will still happen, you will always find Money for the things you really want and a coat will stop the Cold. I’ve heard all the excuses but non of them will help you with your health goals. Work out your Why, make a Plan and ditch the Excuses 🤩#weightloss #weightlossjourney
In my stories today I talked about how in the past I thought I needed to be skinny (hello every tv show, advertisement, and social media tells women what perfect looks like 🙄) and I’d take any drastic measure to achieve it. Diet pills. Eat fake food. Starve myself. Lots of cardio. Whatever.
The problem was that being “skinny” didn’t make me feel good about myself. The mindset behind it was wrong. I was abusing myself physically and mentally.
Im not sure when the shift happened but I realized that I just wanted to be healthy. I know it was gradual. It started with thinking that I just didn’t want to talk negatively to myself anymore. I’d catch it happening and stop myself. And then I started challenging myself to get healthy in different ways.
A few months into a commitment to run a half marathon with a friend, I was diagnosed celiac. Running that was not the unhealthy version of cardio. I was eating as much as possible, finding ways to get in healthy carbs for fuel.
My heart is just not in running. And I never achieved the strength or toned look that I wanted. But I did learn that I can push past the voices in my head telling me to quit.
And those lessons pushed me to try a weight lifting program. GAME CHANGER. The rest is history. I 💛 it so much and my body is responding the way I always dreamed. And I eat 1200-1500 calories a day if real healthy food.
Soooo my new program is to a) lose weight b) gain muscle or c) all of the above. I don’t need to lose weight and I want to gain muscle. The meal plan calls for 2000 calories a day! 😳 That’s a little scary since eating less calories has always been a thing and now I have to eat more! I know that I have to trust the process but oh boy, it’s a little scary!
Before getting healthy where I’d claim to be active because i walked a few miles a few times a week with friends but never getting my heart rate up, a little before my half marathon where I realized that I could do hard things and that I could silence the voice telling me to give up and just a few weeks ago where I now know I’ve found my passion and calling! #cardio #strengthtraining #findyourpassion
True story. For 20+ years I never believed I could get healthy. Then I saw others doing it and believed a little but that I could too. Then I got some results and had more belief. Today I know I can reach my end goal. I see it within reach. Even if you don’t fully believe you can do something right now a little belief can go a long ways. Like our founder Mark Hughes says....”Borrow my eyes”. #believeinyourself #youcandoit #vision