Thanks to all you legends who came down for bro.yo last night. The support for this one has been amazing and we’re stoked to have such a great bunch of guys hanging out in the studio.
Kudos to @capitalbrewing
for our post class hydration, sharing your beer knowledge and some cool stories about your own business journey too.
Don’t forget to book in early for next week to reserve your mat ✌🏼
Teriyaki Salmon Cakes w/ Brown Rice & Spicy Green Beans are NOW AVAILABLE 😃🙌
We make our salmon cakes (woohoo, omega-3s!) with potato, Greek yogurt, cage-free eggs, and a mix of fragrant Asian flavors—lemongrass, ginger, and sesame oil 👌
They’re baked, served over brown rice 🍚 (a good source of fiber), and topped with a clean teriyaki sauce made with organic 🥥🌴tamari, garlic, ginger, and unrefined organic coconut sap for sweetness (instead of refined sugars, like typical teriyaki sauces).
👉On the side, blanched green beans tossed in house-made sesame-garlic oil and a touch of chili flakes for a spicy kick. Our chefs recommend adding a sprinkling of fresh chopped scallions over the whole meal 😉
💥Click the link in my bio @marksmealprep
to get this meal (or over 30 others) shipped to your door without any of the cooking, cleaning, or mess 😁
Hey Newport! 🏄♂️
Did you know you can get all of these items for FREE at @xanaducafe
🍢Chicken or Beef Shish Kabob Entree
🍱Happy Hour Appetizers
👉Just sign up for a free Carepoynt account (🌟link in bio) to start earning rewards Poynts and redeem them for any of these delicious items 🙌
Our aromatic oil is natural medicine to help relieve headaches and is the pefect size for your handbag or for travel.
Did you just scroll past a bunchhhh of fitness accounts you wish you looked like?
And then ya started to feel kinda poopy
And kind of like a joke for tryna jump in on this whole fitness thing
But then kept scrolling. Cause #motivation
, right? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
But then you start second guessing YOUR workouts and YOUR diet when you see the progress they've made w/ their training & #FDOE
I'd be willing to bet you hopped on whatever they're doing. Or at least thought about it🤔.
Something else to think about —> are the people you’re following actually inspiring you to become YOUR best self? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
And not just the ones who only show the best parts of their lives and try to sell you a cookie cutter program that will supposedly get you their results, too. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
What works for them probs won't work for you 🤷🏻♀️ we are all unique. Instead of being influenced, inform yourself of the different types of exercise, styles of nutrition & commit to something that suits your goals and is actually sustainable for you.
Consistency > fancy workouts
Sustainability > crash diets
Enjoying life > feeling drained & restricted ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just a few things to keep in mind 🙂Happy Friday Junior! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
PS. How derp is Gus’ face though 😩
Do you know how many repetitions to do when lifting weights & what that certain amount of repetitions are for⁉️
Regardless of what you said to that question I got the answers for ya right here!
If you find yourself standing in front of the free weights saying WHAT THE HELL am I supposed to do!? All I got to say is I TOTALLY UNDERSTAND WHERE YOU ARE COMING FROM!
Have no fear I got you covered with what each number of repetitions will help you with! BTW the # of repetitions will vary depending on what your goals are! .
1️⃣-6️⃣ repetitions = STRENGTH & POWER
6️⃣-8️⃣ = Strength & Hypertrophy or Muscle Growth
8️⃣-1️⃣2️⃣ = Hypertrophy
1️⃣2️⃣➕ = Muscular Endurance
Currently I’m utilizing 4-10 repetitions on my lifts to get STRONG & GET MUSCLE GROWTH 💪
What repetition range do you tend to use the most!? COMMENT below 👇
P.S Online Fitness Coaching coming SOON! More deets on the way 👀
I swear the last workout video I posted wasn’t the last time I worked out😂
While I wait for a conventional gym membership, I’ve been incorporating endurance interval training as well as corrective movements so that when the time comes for me to be in a gym, I’ll have a stronger base than if I neglected these snippets of movements.
These videos aren’t meant to be perfect, they’re meant to serve as a study guide for myself and to track my progress.
Between the tight hip flexors present in the squatting movements, collapsing of my lumbar spine in rows and planks (translating to weak core muscles), as well as my protracted shoulders enabling the line of movement in upper extremities lifting, I am excited to see where I am in a few months with careful attention to not how much I lift, but HOW I do it. -
I started lifting mad weights at 17, completely ignoring the important of releasing and stretching muscles. I may have lost inches off my arms and butt these past months of inactivity (y’all my jeans don’t fit the same anymore, pray for me😩), but the focus now is building kinesthetic awareness and improve mobility and stability in all planes of movement. -
You simply cannot build an amazing physique without going back to the basics and establishing a solid base, at least one that’s going to last. That’s the motto in fitness as well as in life. It may seem boring and unimpressive going through the motions but the goal is yes, have those big beautiful bicep veins and juicy booty while also building stability and flexibility that will help you in your later years.
Now don’t get me wrong in certain instances Inflammation does have a purpose. Inflammation is the body's response to outside threats like stress, infection, or toxic chemicals. When the immune system senses one of these dangers, it responds by activating proteins meant to protect cells and tissues.
The ⚠️Problems start to occur when the immune cells start to Overreact. This type of harmful chronic inflammation can do a number on our health:.
✅It can Harm your Gut.
✔Harm our Joints.
✅Its linked to Heart Disease.
✔Higher Risk of Cancer.
✔Make Weight Loss Difficult
Amongst other issues.
There is something we can do about it though👍. You may want to limit your intake of these types of foods to steer clear of Inflammation:.
🍟 Fries Foods.
🔹️ Vegetable Oils.
🍞 Highly Refined Four.
🍪 Trans Fats.
🌭 Processed Meats.
🔸️ Table Salt.
But don’t fret there are also some AMAZING foods that can help with Inflammation like:.
🐟Oily fish, like salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids.
🥦 Dark Leafy Green.
🔹️ Ginger & Turmeric.
🔸️ Garlic & Onions.
🍒 Tart Cherries.
Food can HEAL and thats EXCITING!!!!🙌
If you have been struggling with Inflammation, like SO many others, and are ready to take control DM me for $50 off an AMAZING Organic Program that specifically Targets Inflammation!!!! Finding Relief is easier than you think.😎
how do I stop [ overindulging ] and eating all of the cookies?
When I was stuck in diet cycles I would go from majorly restricting to completely coming undone and overindulging.
It was a constant swing from one extreme to the other. I was completely trapped in the all-or-nothing mindset.
And I stayed on this path for a long time.
It wasn’t until I incorporated this one thing into my fitness lifestyle that I was able to jump off the diet rollercoaster.
And it was actually pretty simple.
I STOPPED RESTRICTING.
Instead of never allowing myself to eat a cookie that would end in me eventually caving and eating a whole box, I allowed myself to have a cookie.
I honored my cravings by working them into my food plan. In this way, I stayed on track towards my goals but still enjoyed my favorite foods.
This was a game changer for me. The more often I incorporated the foods I really liked into my plan, the less I had cravings for them.
I began to realize that I could make them work into any day and in realizing that, food started to lose it’s enticing grip on me.
The overindulging instances subsided and I was able to actually start living a balanced lifestyle when it came to food.
So if you are stuck in these cycles of restricting and overindulging, I encourage you to stop restricting and start to incorporate some of the foods you love.
Food freedom is available for you too.
Let me know below if I’m not alone and you are or ever have struggled with these diet cycles👇🏻
The power of one is a reality. Every day you make a difference in the lives of others simply by sharing who you are and what you know. Just like you, my team has a distinctive power to influence and bring about change for good. People everywhere are looking for ways to get out of debt, have more time with their families, and lead happier, healthier, more vibrant lives. With my team, the positive outcomes are endless, and it only takes one to reach them—you.
All I wanted was to lose weight and everything would be perfect, right⁉️
I always wanted to lose weight, be ‘skinny’, fit in with everyone else, until I started to really lose weight...and everything else in my life was still the same. That’s when I realized I had to change my mentality and really learn to LOVE and take care of myself, from the inside out, to truly become healthy.
Once I took the time to truly take care of me, mentally, emotionally, and physically, everything else followed...
What has it taken you to show yourself some real love?⬇️⬇️⬇️
Estuvimos en Justo @justorestaurante
un restaurante que nos enamoró desde que entramos!! .
Justo es un restaurante vegano donde todos sus platos son libres de productos de procedencia animal y así como su logo nos muestra, en Justo quieren los animales pero libres y felices! .
Justo nacio de la mano de Ceres @ceresmercado
cuando sus dueños decidieron que era hora de crear un proyecto que permitiera a las personas enamorarse de la comida vegana y presentarla de una forma fácil y accesible. En diciembre de este año cumplen un año de abrir sus puertas al público y ha tenido gran aceptación. .
. "Antes existía Ceres Mercado y la refresquería de Ceres, allí vendíamos productos orgánicos, zumos y batidos orgánicos y por supuesto saludables, pero el proyecto de vida era poder mostrar que la comida vegana es rica y divertida, así que nació de la mano de Ceres Mercado Justo Restaurante." .
Justo es un restaurante de #comidaconsciente #comidasaludable #comidavegana
Oh what a year can do ☁️ check out my IGTV video (also in my current insta stories) for my adventures from my flight today! This picture was on final approach at Teterboro with Newark Liberty International Airport to the right and the NYC skyline to the left ❄️
What if I told you that you don't have to make your friends and family mad at you to save money on Christmas presents this year?
I know an amazing way to not only save money but also put more money back into your bank account. ⤵️⤵️⤵️
Just comment below or send me a private message and I will hook you up.
♂️Aubergine à l'haché-oignon-ail-basilic
♀️Repas d'hier soir sans féculents mais dé-li-cieux!
♂️Tout d'abord, préchauffez votre four à 180°
♀️Ensuite, coupez votre aubergine en deux et videz-en l'intérieur que vous réservez sur le côté ♂️Badigeonnez légèrement vos deux demi-aubergines avec de l'huile d'olive à l'aide d'un pinceau et placez-les dans un plat avant de les mettre au four une quinzaine de minutes
♀️Pendant ce temps, hachez votre ail et votre oignon que vous alliez faire revenir à la poêle sur un léger fond d'huile d'olive
♂️Ajoutez y la viande hachée ainsi que la chair d'aubergine et assaisonnez à votre guise
♀️Mélangez le tout
♂️Reprenez vos aubergines maintenant cuites et versez y la préparation
♀️(Facultatif) ajoutez un peu de gruyère et faites gratiner une dizaine de minutes
Bisous sur vos fesses!💋🍑
&strong#lifestyle #wellnessfitness #bodygoal #fitgirl #fitboy #gymmorivation #muscu #determination #focus #perseverance #body #booty #bodyfitness #TeamShape #TeamFitCats #NeverGiveUp
A healthy body begins with a healthy mind ✨
I have witnessed this personally and it is why I’m such an advocate for working on being okay inside FIRST and then work on the outside.
We all go through a lot of things daily, and in my darkest moments I have learned to always lean on God and in looking at the positive in everything. There is always a blessing in disguise even when we don’t easily see it, always a lesson to help us grow and become better. Sometimes we just have to change our way of looking at things.
I encourage you to flip that switch and begin consciously making an effort to switch your negative thoughts and negative comments to positive ones. It will change your life in ways you can’t even imagine!
Have an amazing Thursday you beautiful souls 🌻
Wanna know the secret to deadlifting 400 lbs? (#tbt
for this one⏩!!)
There’s no secret. Time + hard work + persistence. BUTTT..
Here I am today w/ my e-z 315 [75 lbs LESS] yet feeling SO much happier… ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀
Wait... you went backwards girl what you so happy about?
Listen up fam👏🏼
‼️Reaching a certain fitness goal - be it an ideal physique or some sort of # on the bar/scale - is NOT going to magically change the way you see and feel about yourself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀
Even after accomplishing something I’d long worked towards, I was not all that happy:
• I stopped fitting into my clothes
• I lacked confidence in my body
• My metabolism sucked
• I felt drained after EVERY lift ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀
It was not until I finally learned to create a balance between lifting, life, & my health that I truly started to let go of these insecurities & find MY happy medium.
Now I prioritize happiness over everything. I do cardio (sometimes...) cuz I LIKE to, I follow a lifting routine that’s way more fun for me🙂….
& I feel IN CONTROL of my health and THAT is truly the best feeling ever. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Plus I get to help other women achieve their fitness goals while ACTUALLY loving the process —> we’re all about sustainability & fun over here¡¡ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you’re ready to get crazy strong while building a body you’re damn proud of… TRAIN WITH US.
🎉We’re taking on a few new trainees this month so DM for deets or click the link in our bio & let’s get started!🙂
Take your dad to work day 🛩
I woke up to snowy and icy roads, so I asked my dad to take me to the airport for my trip. Lucky for him, he got a full tour of my office! I loved being able to show him what I’ve been working so hard for ✨
Long time no see🙄 Didn't feel like posting lately but here comes something new 😱
So 6 weeks post show just a tiny throwback..🙈 Is this me?? YES 100%✔, DO I LOOK LIKE THIS ALL THE TIME?? NOPE 100% NOT❌! Being stage lean is actually impossible to maintain if you wanna stay sane 🤪and ensure your family, friends boyfriend/girlfriend still knows who you really are😜! Diet changes the personality but only for short term. If you are wise enough, you can switch back to normal after a season. 🥘🍲
No, I have never ❌❌took any steroids, drugs or anything and have no intention to do so in the future. Whoever knows me well enough they know it is the truth🙈😊
But!! Whoever says competing f***s up your hormone system...🤔 Pals, Im here to tell all of yous, If you do it right, it doesn't! 🤷♀️🤷♀️ So make sure when you decide to try this amazing sport, chose your coach wisely.. Plenty wants your money, leaves you disappointed and full of self doubt.. And you do deserve more!!!!!😠😠😠😠😠 I owe a big thank you again for the boss🙇♀️🙇♀️ @marcin.konkel
looking after all of us 150%! Cannot wait to work with #teamkonkel
again❤❤❤❤ Soon to be continued 👋
Thank you for the shoot @paul.cullen.5_star_photography
#ribbf #ifbb #fitness #competition #bikinifitness #wellnessfitness #irishfitfam #ukfitfam #motivation #gym #diet #bodybuilding #fitgirl #wellness #hungariangirl #teamkonkel #dreamsdocometrue #stage #shoot #limerick #youareyouronylimit #shelifts #shesquats #goodpain #iloveoffseason #dedication #nofear #icaniwill
Choose a FREE SuperFood Mix with B17 500 Purchase! Enter a promo code below at checkout for your FREE flavor of choice! (A $49.99 Value...FREE!)
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Valid: 11/13-11/19/2018. Offer not valid for wholesale orders. Cannot be applied to past orders or used in conjunction with other promotion.
🍑GLUTEI AL MULTIPOWER🍑 (video completo on my IGtv)
Buonasera ragazze! In tanti sono contrari all’utilizzo di questo attrezzo! Invece io vi dico che ci consente di svolgere una serie di esercizi molto utili, specie per allenare gambe e glutei!! In particolar modo, se si vuole allenare in modo più intenso il gluteo é necessario “variare” quanto più gli esercizi, “colpendolo” con stimoli differenti! E il multipower ci consente di fare questo ! ATTENZIONE⚠️⚠️⚠️⚠️⚠️ non sto dicendo che esclusivamente con l’utilizzo del mp si possano avere gambe e glutei sodi, anzi ! Bisogna naturalmente Concentrarsi sui fondamentali!!! Ma questi esercizi gli svolgo, ad esempio, nel giorno di allenamento Glutei e femorali! Il mio consiglio è quello di allenarsi sempre nel modo più naturale possibile, senza l’uso di troppe attrezzature guidate. Ovviamente quando vi allenate liberamente dovrete padroneggiare l’esercizio utilizzando una buona tecnica, per questo fatevi sempre seguire da un bravo istruttore, finché non siete “sicure” di allenarvi correttamente !👨🏼✈️
Tornando a noi ...
Qui eseguo questi esercizi con un peso molto leggero per mostrarveli, ma ovviamente il peso da utilizzare varia in base alla vostra forza e al vostro allenamento!
Gli esercizi sono questi:
1️⃣squat al multipower con gambe divaricate
2️⃣squat con gambe strette
5️⃣squat in ginocchio
6️⃣estensione delle anche stesa su panca piana
È ovvio che molti di questi esercizi possono essere fatti senza l’uso del mp, ma, ripeto, variare un po’ gli esercizi consente di dare al muscolo uno stimolo differente!
E voi, quali esercizi preferite per i glutei??
Buon allenamento #fitgirls
#legday #cardio #video #exercise #backday #gym #mcfit #power #gymvideo #beast #girl #fitgirl #wonderwoman #wellnessfitness #booty #entrenamiento #workoutvideo @workoutroutine @vitamincenter @mcfit_it @workoutprograms
_#personaltrainer #fitness #hiitworkout