Happy Monday, friends!! It was back/bi day for me today but I didn’t film so here is a leg superset I wanted to share with you guys 🤗
Split Squats- lately I’ve been loving doing these holding the bar below my legs because it distributes my weight a bit differently and I can really feel the exercise in my glutes. If you’re new to this exercise feel free to start off with no weight (as demonstrated in the video after the weighted version 😊)
Lying Leg Curl- I do these with my upper body propped up. This is to push my hips into the machine which makes the exercise a little more challenging because you can’t cheat and lift your butt up at all when it starts to get tough! 💪🏼🔥
One class only tomorrow in celebration of Pioneer Day! 😊
Been a while since I've posted one of these, but I am currently going to blame work. ◇
Never the same middle, always changing depending on food, working out, posture, bloated, workouts.... but they're all me, and I'm becoming more and more okay with that ◇
It's been hard getting back into a grove since summer started. With moving to a new place and it being a much smaller gym, it's harder to do the workouts that I really liked to do. Work being back to a normal 9-5 type also makes it a little tricky, and having to pay for a gym, bleh.
Feeling hella proud of myself because this girls nutrition has been spot on for weeks! 🙌🏻 Time to go crush today’s lift4 workout!! 💪🏻
Ladies, do something for yourself today!!
✔Juiced up driving in
✔Trained clients & sipped (convo piece)
✔3.2 miles outside
✔Laps in the pool (struggle swim after 3.2 mi🤦🏽♀️).
We’re moving all the way across the country to an apartment we’ve never seen in a city we’ve never been to where we know virtually no one. Lol. 😬
#cocreator #mcm #ily
Stability Core Plank Exercise
How to do it
1. Start by getting into plank position with your forearms on the balance ball and your toes on the floor.
2. Keep your abs contracted, squeeze your glutes ( the butt muscles), and keep your back straight - your body should form a straight line from your head to feet.
3. Hold this position for as long as you can, without sagging or arching at your hips. - To increase the difficulty, keep feet close together, or lift one foot off the floor.
- To decrease the difficulty, spread your feet wide apart for a larger base of support.
#lancasterbangkok #vjfit #bodyfitness #bodyweighttraining #gym #planks #healthylifestyle #weighttrain #wellness
stated “ We control our body “Body don’t control us!!! My Back Surgery will not be my excuse to settle for less💥 Ill just continue to push at a slower pace and rebuild———————————————————————————-✨Sunday Evening Flo ✨ So thankful I have both my Limbs❤️ Investing into my self. 🗣 #NoExcuseZone
‼️Transformation post. Because when you work hard for something, you document that ish. ⬅️ about 4 years ago, ➡️ TODAY.
Back then I was definitely a “cardio freak” and thought working out was going to the gym and doing hours worth of cardio on the elliptical 😂 I can say that it has been a solid one year into my weight lifting journey, where I have been consistent, training 4 x per week and researching as much as I can in order to make all da gainz. Fast forward today, I have much more knowledge of weight training than I did a year ago. And it is time to incorporate different things into my training.
New goals: shape my legs more/build the booty (because when is this never a goal?), but also I’m no longer interested in growing size in my upper body. Also will be incorporating a day dedicated to plyos, and full body days. Changing up training styles is necessary in order to continue growth. 🍑🍑🍑
While they're curious about my protein......
I'm watching my 🍑 & other muscles over their shoulders💃🏽.
99 problems but..... #vegan
When you can’t keep a straight face for an entire video 😂 here I am in my natural habitat 🏋🏼♀️💪🏼 video by @ch1ris
🎥 I FEEL GOOD!
Sunday evening has rolled around again so fast! Another great one spent with awesome friends and family 💖 Sun can you pls stay longer?! -
Still happy with my physique after holiday and can’t wait to smash a heavy leg day tomorrow 🔥🙌🏻
Back to the gym this morning after 1.5 weeks out of the gym. Not sure when I'll be back full-time, so I got in a full body training.
HIIT warm-up, front squats, leg press, flat bench press, incline bench press, lat pulldowns, bicep drag curls, bicep hammer curls, tricep vgrip pushdowns, tricep wide handle push downs.
#fullbodyworkout #train #trainhard #lift #weighttrain #cardio #burnfat #buildmuscle #leandown #leanout #leanmuscle #girlswithmuscle #girlswholift #girlswhotrain #girlswhoworkout #fitmom #fitover40 #shetrains #shelifts #fitgirlsguide #eatclean #feedyourbodyright #fitfam #chizelstreetfitness #feed_yourself_fit_ #storm_fitness_ #personaltrainer #personaltrainerlife #entrepreneur #entrepreneurlife
Enjoying warm summer days in Spain☀️
Sunday session 😅💪🏼
Had a little Sunday session today which I don’t normally do but I missed a few days during the week so I decided to make up for it today! -
I did a bit of a back day after doing sprints and then an ab circuit to finish off! Don’t know if my body just knew it was Sunday or if it was because of the 3 days off I had but I was so floppy and tired by the end of this workout!
The back workout I did was workout 2 of phase 2 of the peach plan 2!👀 lots of two’s in there 😂
Also now I own gymshark sets all my other gym wear seems to basic🙄😂 need to buy more gymshark 🍑
#gymsharkwomen #highintensitytraining #fit4less #upperbodystrength #weighttrain #backworkouts #sundaysessions #getsweaty #gettingstronger
Rock your positive body image! We tend to knit pick at things about ourselves that no one else even notices, and if they do? SO WHAT...we are human and no one is flawless. I repeat, no one.
People tell me all the time they are embarrassed to start going to the gym bc they don’t want people to see them. Let me tell you something, God made you, you’re automatically awesome. And honest to goodness, every single person had to start, I still look like a dang fool half the time I’m working out.
Learn to not care what strangers probably ARENT even thinking. Again, if they are?...WHO CARES. They do not control you or your life.
What and who should matter are the people close to you in your life. The people who love and care for you. So don’t be afraid to take that step, get in the gym, take care of your body, treasure it, bc it’s the only one you get.
#sundayfunday #positivity #positivevibes #positivethinking #summertime #motivation #gymmotivation #weekendvibes #sundaythoughts #lifesajourney #treasureyourself #bodyimage #workout #stronggirl #girlswholiftheavy #weighttrain #youdoyou #beautifullife #emotionalhealing #pursuitofhappiness #happygirlsaretheprettiest #yougotthis #letsdothis #gymtime #gains #Godisgood
⬇️⬇️⬇️SHOW DAY RECAP ⬇️⬇️⬇️.
Sorry for the low quality photos lol. Show day recap below. Yesterday was crazy and I didn’t have time to even take backstage pics so I resorted to screenshots of some video @chris_tocco55
was able to get lol.
Let me preface this by saying that I’m beyond proud of what I accomplished for the stage this final show of my 2018 season, looking at these pics even through blurry photos I can definitely say this is the BEST I’ve ever looked. They say to continually focus on that aspect in this sport because it’s the only thing you CAN control or you won’t survive long in the sport because it’ll rip you apart and eat you up and it’s very true. BUT while I do this because I love it and I love being in stage, I DONT do it “just for fun” I do this as a competitive athlete so to say I’m frustrated is an understatement.
The day started GREAT. I got to the venue early, got my tan done and spent some time backstage just chillin on the floor lol. My hair and makeup appt was at 1130 which is fine because I don’t usually go on stage until around 2/230- however my artist was super behind and didn’t start the girl who was scheduled before me until 1215. I didn’t start getting my hair and makeup done until 1 and was left with not even ten minutes to spare to get my tan touched up and glazed and pump up before I was in line to head out. For those that know me you know that rushing through things freaks me out and overwhelms me so I didn’t have time to breathe for a second before going on. .
My routine went very well I think to start, I slowed it down since I have a tendency to rush through it BUT the flooring was this really weird and thick carpet so in the transition to my back pose I slightly stumbled and almost fell forward. I saved it and it’s not massively noticeable unless you were up close (like the judges were) but I finished my routine without hesitation. I definitely felt awkward on stage after that and I’m sure it showed on the sideline. Then from where I was standing I was unable to know this until watching the playback video, but I was hidden. continued in comments below ⬇️⬇️⬇️