gabrielguns

Gabriel

๐Ÿ’ช๐Ÿผ@nasm_fitness Certified Trainer ๐ŸŽ@precisionnutrition Certified Coach ๐Ÿค” Ready to reach your goals? ๐Ÿ“ฉ DM for custom plans & nutrition coaching info.

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๐—ช๐—ผ๐—ฟ๐—ธ ๐—ต๐—ฎ๐—ฟ๐—ฑ. ๐—˜๐—ฎ๐˜ ๐—ฟ๐—ถ๐—ด๐—ต๐˜. ๐—•๐—ฒ ๐—ฐ๐—ผ๐—ป๐˜€๐—ถ๐˜€๐˜๐—ฒ๐—ป๐˜. ๐—ง๐—ต๐—ฎ๐˜โ€™๐˜€ ๐—ถ๐˜. โ€” ๐Ÿ’ช Itโ€™s Fitspo Friday! Flash back to when I was 16 ish and weighed 120 ish pounds. Didnโ€™t know anything those 12 years ago... and I know a *little* more now. ๐Ÿ˜œ Really, my headline is the essence of what you need to make a change, whether you want to gain, maintain, or lose. Would you add anything? โ€” ๐Ÿ™Œ Looking back makes me excited to look forward to seeing where we go in the next 12 years because this journey with health and wellness is for LIFE!
๐— ๐—ฎ๐˜† ๐˜๐—ต๐—ฒ ๐—™๐—ผ๐—ฟ๐—ฐ๐—ฒ ๐—ฏ๐—ฒ ๐˜„๐—ถ๐˜๐—ต ๐—บ๐—ฒ. (My fingers pray) โ€” ๐Ÿ™Œ Happy Workout Wednesday fam! After feeling like I was on my deathbed yesterday Iโ€™m back and ready to kill myself again with a new challenge ๐Ÿ˜ โ€” ๐ŸŽฅ #PushupChallenge โ€” start kneeling and grasp the bar wider than shoulder-width apart and hold with every ounce of strength you can. Brace your core. Place feet shoulder-apart. Then just try to push. Even a little ๐Ÿ˜‚ Make sure you try this on textured floor... hard wood floors are slippery! โ€” โ†ช๏ธ Swipe for a bit of a blooper. Youโ€™ll see it isnโ€™t so bad if you mess up. ๐Ÿคฃ โ€” ๐Ÿ“Œ Save this one for your next push workout or to add to your list of GOALS!
WHICH ONE FAM? โ€” ๐Ÿณ Welcome back to another #Brekky edition of MealTime Monday fam! Today Iโ€™m serving up 4 delicious ways to get your fiber fix with Sweet Potato toast. Which one(s) do you want? โ€” 1๏ธโƒฃ Peanut Butter with Banana & Flax Seeds 2๏ธโƒฃ Avocado with Poached Egg & Red Pepper Flakes 3๏ธโƒฃYogurt with Chia, Berry Jam & Blueberries 4๏ธโƒฃ Avocado with Prosciutto, Tomato & Sesame Seed โ€” ๐Ÿ“ Make your own in just a few steps: โ€” 1๏ธโƒฃ Wash it. Peel it (if you want). Slice into not too thin and not too thick slices. 2๏ธโƒฃ Pop the slices in the toaster oven for 2 or 3 cycles of toasting on high while you prep the toppings. 3๏ธโƒฃ Serve with the toppings of your choice and enjoy! โ€” ๐Ÿ  You can even prep the slices in advance: just cut them, place them in a container, and cover them with water in the fridge until itโ€™s go-time!
๐—ง๐—ฎ๐—ธ๐—ฒ ๐—ฎ ๐—ฏ๐—ฟ๐—ฒ๐—ฎ๐˜๐—ต. ๐—ฆ๐˜๐—ฟ๐—ฒ๐˜๐—ฐ๐—ต. ๐—˜๐—ฎ๐˜ ๐—ฎ ๐Ÿฉ. (Me if ever taught Yoga ๐Ÿคฃ) โ€” ๐Ÿ’ช Happy Fitspo Friday fam โ€” we made it! Itโ€™s an uncommonly beautiful day in SF and I want to spend less time on this caption and more time out to get my workout, massage, and โ˜€๏ธ in! โ€” ๐Ÿ‘‡ So letโ€™s have some fun: What would your yoga students take a bite of between stretches? ๐Ÿคฃ Or I guess you could tell me about your weekend but that isnโ€™t as entertaining ๐Ÿ˜‚
๐—ฌ๐—ผ๐˜‚ ๐—ฐ๐—ฎ๐—ป ๐—ฝ๐˜‚๐—น๐—น ๐—ผ๐—ณ๐—ณ ๐—ฎ๐—ป๐˜†๐˜๐—ต๐—ถ๐—ป๐—ด ๐—ถ๐—ณ ๐˜†๐—ผ๐˜‚ ๐˜„๐—ผ๐—ฟ๐—ธ ๐—ณ๐—ผ๐—ฟ ๐—ถ๐˜. โ€” ๐Ÿ’ชHappy Workout Wednesday fit familia! Havenโ€™t posted a circus update in awhile but Iโ€™ve been trying new tings. โ€” ๐ŸŽช These pull-up to front levers were a new straps challenge and itโ€™s crazy where I got in a couple weeks of working on them. Currently trying to set myself up for a full roll-up with control but itโ€™s most just cruisinโ€™ for bruisinโ€™ right now. ๐Ÿคช โ€” โ‰๏ธ Are you all working on any new challenges or plowing through a tough goal? Anything for me to try next Workout Wednesday? Let me know what you got fam! ๐Ÿ”ฅ
FEELINโ€™ BERRY COOL. ๐Ÿ˜Ž โ€” ๐Ÿ’ฆ Welcome to #MealTime Monday โ€” Snack Edition! Yโ€™all voted in stories for simple and tasty, so here it is: Rainbow Banana-Berry Smoothie Bowl. โ€” ๐ŸฅคSmoothies are great for helping your digestion and keeping your cravings in check while getting your vitamins and antioxidants in. If youโ€™re like me (always hungry), a smoothie bowl with cut fruit is a great way to add chewing to a liquid snack and feel full longer. โ€” ๐Ÿ“Œ Save this and make your own: โ€” 1๏ธโƒฃ Blend 1/2 cup of oats, 70 g of berries of your choice and 100 g of banana with water (you can add a scoop or two of protein powder if youโ€™d like). 2๏ธโƒฃ Pour half into a bowl/cup for now and refrigerate the other half for later (mini meal prep yo). 3๏ธโƒฃ Top with some fruit, granola, nuts or whatever you like and enjoy!
PUSH: Persist Until Something Happens. โ€” ๐Ÿ‘‹ Itโ€™s Fitspo Friday! Iโ€™m writing this as I sit in my car with a dead battery and wait for roadside assistance... This isnโ€™t the PUSH I had in mind ๐Ÿคฃ โ€” ๐Ÿคœ A lot of us, myself included, can get impatient or frustrated when goals arenโ€™t going to plan or we feel like we arenโ€™t making progress. Keep pushing, rethink your approach or take a quick breather but just donโ€™t quit! โ€” ๐Ÿ‘‡ How is your progress on your goals looking right now? Let me know in the comments! Here to cheer you on.
HOW LOW CAN YOU GO? ๐Ÿ’ฆ โ€” ๐Ÿ”ฅ We made it fit familia - itโ€™s Workout Wednesday! Hope youโ€™re all having a great week and arenโ€™t bored of watching me nearly kill myself trying crazy things ๐Ÿ˜ โ€” ๐ŸŽฅ #CoreChallenge โ€” start at the top of the bar, engage your core and SQUEEZE that ๐Ÿ‘ to create as straight of a line as possible. How low can you go? โ€” โ†ช๏ธ If youโ€™re looking for even MORE of a challenge: my buddy @royal_fitness_co thought itโ€™d be โ€œfunโ€ to try and work your way back up. Swipe for that result. ๐Ÿ˜‚ โ€” ๐Ÿ“Œ Save this one for your next core workout or file it in your GOALS collection ๐Ÿ’ช
BEANS, BEANS, THE MAGICAL FRUIT โœจ ๐Ÿ’จ โ€” ๐Ÿ‘‹ What day is it? #MEALTIME MONDAY! Hope you all had a great weekend and are ready to learn more about legumes. ๐Ÿ˜‹ โ€” ๐ŸŒฑ Lentils are easier to prepare than most beans but are no less nutritious! Theyโ€™re packed with fiber and are great for soups, stews or even burgers ๐Ÿคค(remind to share that recipe). Pair em with rice to make a COMPLETE protein. Get your plant-power on fam. ๐Ÿ’ช โ€” ๐ŸดLentils and Rice with Celery-Tomato Salad, Plain Yogurt & Whole Wheat Pita Bread.
Every step gets you closer to your goal. โ€” ๐Ÿ‘‹ Happy #Fitspo Friday familia! We made it! Hope youโ€™ve been taking steps - whether big or small - for your goals this week. Iโ€™ve been working on balancing work, play, and gym more. โ€” ๐Ÿ’ช I tend to get really absorbed with gym time and somewhat with work and neglect play. Double day yesterday followed by ice cream with friends. Resting tonight, brunch tomorrow, and gym again at night! Whatโ€™re you working on?
HELP! Iโ€™m falling and I canโ€™t get up ๐Ÿคช โ€” ๐Ÿ‘Š Happy Workout Wednesday โ€” Hope your weekโ€˜s goinโ€™ well! Iโ€™ve been on the struggle ๐ŸšŒ and feeling sluggish lately. But trusting itโ€™s going to get better! โ€” ๐ŸŽฅ Swiss Ball Forearm Plank Challenge courtesy of @russlifts : holy L is it ๐Ÿ”ฅ. I often get told I make things look easy but I could barely do one rep... and I tried a couple times! Swipe to see a modified version that I didnโ€™t struggle with. ๐Ÿ˜‚ โ€” ๐Ÿ“Œ Give this a save and give it a go next time youโ€™re in the gym!
โ€œWe have to remember whatโ€™s important in life: friends, waffles and work. Or waffles, friends, work. But work has to come 3rd.โ€ Leslie Knope. โ€” ๐Ÿ‘… Itโ€™s MealTime Monday: #Brekky Edition! These Blueberry Banana-Oat-Egg Waffles are topped with @noosayoghurt , granola, honey & shredded coconut flakes. Theyโ€™re also loaded with whole grain carbs to keep you satisfied and fiber to keep your ๐Ÿ’ฉ game strong. โ€” ๐Ÿ“ŒSave this post to make your own in 1-2-3: โ€” 1๏ธโƒฃ Preheat your waffle iron. 2๏ธโƒฃ Use a blender to blend 2 cups oats, 2 eggs, 1 banana, 1 c of milk of your choice, 1.5 tsp of vanilla extract, 1 tsp of cinnamon, 1 tsp of baking powder and 1 tsp of honey. Add blueberries or chocolate chips if you so desire. 3๏ธโƒฃ Spray your waffle iron with cooking spray (I use coconut oil for a more buttery taste). Pour about 3/4 cup of batter onto your waffle iron at the highest setting and cook waffle. You can experiment to find how soft or crispy your waffle will cook. โ€” ๐Ÿฅ„ Then just add toppings! For healthier options, try fruits, yogurt, nut butters, dark chocolate, shredded coconut, and honey. I recommend making extra waffles to freeze for future delight. ๐Ÿ˜œ
When the neighborโ€™s grilling ๐Ÿ” & ๐Ÿฅฉ... โ€” ๐Ÿ’ช Happy Fitspo Friday fam! The sunny days are making me want to spend less time writing a caption and more time out so hereโ€™s a quick challenge: break out of your routine! Go outside. Link up with a friend you havenโ€™t seen. Take an evening off from the gym and rest. โ€” ๐Ÿ‘‡ Let me know what youโ€™ve got going this weekend or how youโ€™ll shake it up! Or caption this shot ๐Ÿ˜‚
Everything hurts & Iโ€™m dying.๐Ÿ™‡โ€โ™‚๏ธ โ€” ๐Ÿ”ฅ Happy Workout Wednesday fam โ€” we made it! Had a blast at my photo shoot yesterday and thoroughly enjoyed some In-n-Out after to bring me back to life ๐Ÿ˜œ That said, Iโ€™ve got a fresh challenge for you and me! โ€” ๐ŸŽฅ Weighted L-Sits: L-sits look simple but are killer for building functional core strength. Iโ€™ve modified these with a Vertical Bench to 1) load myself up on my own 2) focus on the core by resting my upper body on the bench and 3) alternate between a tuck and straight legs because these are no joke! ๐Ÿฅด Video one is first attempt a week ago. Video two is yesterday! โ€” ๐Ÿ“Œ Give these a save for your next core day or for your โ€œgoalsโ€ collection. My goal is to increase the length of the hold!
OATS AND HOES, OATS AND HOES, I GOTTA HAVE ME MY OATS AND HOES โ€” ๐Ÿ‘… Welcome to #MealTime Monday โ€” Snack Edition! Introducing Peanut Butter & Dark Chocolate M&M Oat Bites. At just 90 calories per bite, itโ€™s sweet, savory, and TOO easy to make. โ€” ๐Ÿ“ŒSave this and make your own in less than 10 minutes: โ€” 1๏ธโƒฃ Stir 1 cup dry rolled or quick oats, 1/4 c peanut butter, 1/4 c honey, 1/4 c dark chocolate m&mโ€™s, and a dash of sea salt in a mixing bowl. 2๏ธโƒฃ Refrigerate for at least 30 minutes (this doesnโ€™t count for the โ€œ10 minutesโ€ of making ๐Ÿ˜œ). 3๏ธโƒฃ Scoop out a tablespoon-sized amount and roll into a ball with your hands. Youโ€™ll get about 12-14 bites. โ€” ๐Ÿฅ„ Enjoy a bite or two and refrigerate the rest in a sealed container. Perfect snack for curbing those munchies or when youโ€™re on the go! โ€” ๐Ÿ…ฟ๏ธ.S. Apologies if you donโ€™t catch the song reference. I was giving the puns a break ๐Ÿ˜œ
If itโ€™s still in your mind, itโ€™s still within reach: that weight goal, new job, personal best/record, dream vacation, pizza, donuts, burgers, ice cream... oh wait ๐Ÿ˜‚ โ€” ๐Ÿ‘‹ Happy #Fitspo Friday my fit familia! If you couldnโ€™t tell, I have both goals and food on my mind ๐Ÿ˜… Iโ€™m collaborating with my fav photographer on Tuesday and cutting what I can before then (over Easter weekend โ€” why did I do this to myself lol). โ€” ๐Ÿง—โ€โ™‚๏ธWhatever goals you have, hope youโ€™re putting in that work to reach them. Iโ€™m keeping it short and sweet today and put my money where my mouth is: the gym awaits. Iโ€™m out โœŒ๏ธ
JUMP ON IT, JUMP ON IT, JUMP ON IT! โ€” ๐Ÿ™Œ Whatโ€™s up fam, whatโ€™s up, as yโ€™all know โ€” #WorkoutWednesday ! Iโ€™ve got a fresh challenge for you, whether itโ€™s to show off or level up your squat (you squat right?). โ€” ๐ŸŽฅ Knee Jump to Box Jump: Box jumps alone develop your explosiveness and complement the strength built during deadlifts or squats. Knee Jumps really target your hip flexors though and, if you spend most of your day sitting, this is going to up your game. Do them separately or put em together for ๐Ÿ”ฅ โ€” ๐Ÿ“ Tips: Start small and work your way up for box jumps. For knee jumps, start with a wider kneeling position and use a pad under your knees.
NAAN-STOP (food puns ๐Ÿ˜‚). โ€” ๐Ÿ™Œ Yโ€™all already know what day it is! Itโ€™s #MealTime Monday and weโ€™re here with an Indian-inspired Tandoori-style Chicken. Do yourself a favor though: just get it from the real place because itโ€™s so much tastier and you can get a bunch of curry too ๐Ÿ˜ โ€” ๐Ÿ† Despite the popularity of their emoji for uh โ€” โ€œalternateโ€ reasons, eggplants are great for you. Theyโ€™re high in fiber and antioxidants while low in calories making them great for weight loss, heart care, and blood sugar. I love them roasted with a bit of olive oil. โ€” ๐Ÿด Tandoori-Style Chicken with Eggplant, Potatoes, Cucumber and Naan.
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