Expressing gratitude on a daily basis is a practice that is guaranteed to bring you happiness and even more things to be grateful for!! .
We hear this all the time!
We know it!
But do we believe in it? .
If you are grateful for what you have you can’t be in a bad mood (for a long time), you can’t be mean, grumpy, angry... it just doesn’t go together!! .
So when you are in a good mood you vibrate on a higher level, you shine with happiness, confidence and pure inner peace... .
In those moments people who you need to help you will notice you, you will be more aware of your environment, you will be more open to suggestions and you will be more in tune with your intuition... .
All this things combined will put you in situations where you will get to make your desires a reality! .
So no, gratitude practice is not some mystical thing...it’s simple and real and easy to do! .
Do it and see how it changes your life!!! .
What are you grateful for today?!
Late night gym session today! Definitely need to pause more for the last rep.
1x3 85 (questionable) PR shown above
1x3 85 failed last one
1x3 85 failed last one
1x3 85 need to pause more
Ready for another workday full of networking, creativity and fun!
To have a good energyflow throughout the day means bringing good food. Food that are filled with fibers, nutrition and bring a smile to your tastbuds. Its easy to say lets see what the day brings and get food around the corner. But somehow it always makes me feel extra hungry and over eat. So i thought lets keep that to an occasional treat. For now veggies and some protein are packed to go.
And a treat during the day?... well it could be a great matcha cappuccino like this one😊...
Guten Morgen #fitfam
Ich habe mein Training für heute schon wieder geschafft😊
Was steht bei euch heute auf dem Plan ?
Core Training Thursday!
Ladies, core isolation exercises alone will not help you achieve a flat stomach. You will have to ensure you are incorporating the below in your diet and workout regime to make a difference.
1. Clean diet (lean protein, veggies, fruit, lots of water.
3. Strength training
I know that little recipe for success works. Plus discipline and dedication people.
Sharing my latest ab workout with you. 1 minute per exercise. Had my abs screaming in pain. Don’t rush through them. If you are new to exercise and want to train at home DM for tips on how I train. 🎧 Chris Brown - Don’t be gone too long
Happy Birthday 🎉 to this amazing lady I get to call mom!! This year is a big one for you & I am so happy I get too spend it with you & in San Francisco of all places🌉 There is so much I want to say but will keep it short. Thank you so much for all you do! I love getting to go to all of the fun cafes, coffee shops & new travel spots. So many fun memories made and we continue too make. Thank you for always being there for me no matter what. I will always be here for you! You are the strongest lady I know💪🏼Love you so so much! Happy Birthday 🎂💗😘💜
I've incorporated these two supplements into my everyday life and so far I haven't seen any progress, which makes sense since it's only been a few days lol! The digestive enzymes are suppose to help my digestive track and the turmeric curcumin is full of antioxidants and helps boost my metabolism. I will keep posted once i've taken these everyday for a month or so.
Picked up this @nutsnmore
hazelnut spread and it is soooo yummy! Super thick and tastes BETTER than nutella 😩😍They have so many flavours! I was stuck between salted carmel and white chocolate but ended up going for the basic! i'm glad I did ..😍
Hey hey ~~ Hope you’re having a fab week so far while i’m studying for exams 🙄🙄
Had dinner with my brother tonight and made this dank ass salad. ALSO some fun news I signed the lease for my FIRST EVER APARTMENT TODAY!!!!!! I’m so excited!!! It’s like incredibly cheap and i’m allowed to have my cat!!!! I feel so old. Anywayysss here’s the salad:
chicken with garlic, mustard seasoning, salt, and sesame seeds.
and spinach!! The dressing was avocado and olive oil, mashed avocado, crushed mint, and lemon.
So good and so refreshing
YESTERDAY. although my nutrition was definitely not on point. My movement was! 💚 something is better then nothing.
🤷🏻♀️Bulk / cut, these are words thrown around the fitness community but a lot of people don’t really know exactly what they mean. It’s actually very simple, cutting means that you’re trying to lose weight and burn fat 🏃🏻♀️, and are at a caloric deficit (eating less than you burn). Bulking means you’re trying to gain weight, most likely from adding lean mass, and are at a caloric surplus 💪🏻 (eating more than you burn). How much you decide to bulk or cut is really up to you, although I personally don't believe it's healthy to lose or gain too much too quickly. Just be mindful that it's a journey, and slow and consistent has always given me better results than doing it quickly and extremely.
Here’s some examples of how easy it is to either achieve a caloric surplus or deficit with just a few meal swaps. My maintenance calories right now (TDEE) is approximately 1900 calories. That means 1900 is the amount I would need to remain the same.
So the bulk here on the left is about a 6-7% increase over my TDEE, and the cut here is about a 10% decrease below my TDEE. And only a few minor things in this meal plan changed! I’ve swapped out the higher-calorie breakfast (bread, avocado, and eggs) for high-protein yogurt and fruit. I’m still drinking the morning smoothie. I also have chosen to have more protein in the cut and a little less carbs, swapping the pasta, although the meal on the right is more calories.
And although I've written the calories here to show the difference, macro ratios matter too. For example you can achieve a caloric deficit on eating 2 cookies and nothing else for the day. Will you lose weight? Probably. But is it healthy? NO! That's why when cutting, bulking, or maintaining it's always a great idea to continue to fuel your body with good wholesome foods and be mindful of your macro ratios. Be sure that you're getting enough healthy fat, protein, and healthy carbs. Check out my youtube channel: caligirlgetsfit if you need help with that.
Hope that all makes sense! If you have questions, don’t DM me on IG because I don’t always see them. Send me an email - email@example.com #macros #macrocounting #iifym #iifymgirls
⚠️CAUTION: peace & happiness WILL cause weightloss⚠️
I’ve said it once, and I’ll say it again🗣
THE OLD ME IS DEAD.
I had to leave behind any version of me that was no longer serving me, IN ORDER to give birth to the REAL AUTHENTIC ME.
You can try over and over again to change.
ONLY to end up back where you started.
This is because you are not ALLOWING your old self to die.
You are so ATTACHED to who you’ve been that it’s “safe” and “familiar” to stay there.
It takes AWARENESS to be able to look at where you are, where you want to go, and TAKE THE LEAP.
AND not only to take the leap, but to STAY THERE.
That person on the other side.. that’s YOU! The REAL YOU.
The NEW ME doesn’t self-sabotage.
>She doesn’t hate her body.
>She doesn’t have binge eating episodes.
>She doesn’t workout like crazy.
>She doesn’t diet.
The NEW ME is at peace.
>She understands her worth and her value.
>She is best friends with her body.
>And she KNOWS that her physical body is a mere reflection of her mental state.
💡 SO, where are YOU currently at?
💡 Are you stuck trying to make that leap?
💡What has to happen in order for you to LET GO of the past versions of you that don’t serve you?
💁🏻♀️If you take anything from this post, let it be this:
👉🏼You have to be WILLING to completely die to any former you that you have been so that you can BIRTH the woman that YOU ARE BECOMING!!!✨
Save this for your next leg/glute day! ✨ Here's a FULL workout for ya from my shaesthetics 2.0 program that I did yesterday! (Leggings are from @minibeastapparel
•Squats (heavy) | 4x3 reps
•210 rep hip thrust challenge! It's a total of 20 sets. 1st set=1 rep, 2nd set=2 reps, 3rd set=3reps and so on, all the way until your 20th set of 20reps!
•Hack Squats | 3x12 reps SS calf raises | 3x30 reps
•Alternating Lunges | 3x12 reps •Leg Curls | 3x15-20 reps •Leg Extensions | 3x30 reps
•Optional Hanging Knee raises | 3x8 reps
Enjoy! Link to sign up for Shaesthetics 2.0 is in my bio! @womensbest
BCAAs during my workout because I train fasted 😊 Favorite flavor is green apple! #womensbest
#legworkout #legday #femalefitness #girlsthatlift #girlswithmuscles #gluteos
“Feeling my way through the darkness,Guided by a beating heart, I can't tell where the journey will end But I know where to start”🖤🎵 Words can’t describe what this song means to me. It literally sums up my 20’s. Wait I am still in my twenties such as Avicii was. This song gave me hope when I was lost in my own world and helped me push through at the hardest times, also gave me joy and many good memories with special people who were part of my life at a special era. I was lucky enough to see him perform in Vegas also at Balaton Sound, his music will always have a huge impact on my life.Simply Thank you Tim. #ripavicii #wakemeup @janalalaland @rjansz @nazerati.k @anissa_marie90 @emmelie.e