Nog niet zo lang gelden had ik al moeite met 60kg door een blessure en ik ben verrast hoe snel mijn lichaam zich hersteld heeft. Gezonde voeding en rust doet zoveel meer met je lichaam dan je je kunt voorstellen.
Nu doe ik 125 x 6 en ik voel dat ik omhoog kan ik 't gewicht 🙌🏽 Thanks @joshuawouters Voor de bromance spot 😘 #bromance
Enlight of this challenge that @bodybuildingcom and @optimumnutrition has brought up, I chose to screen shot the Facebook page for the #250kchallenge . Why? Because all I want to do is inspire other people to make healthy changes and you have to lead by example to do that. So congrats to all those participating your my inspiration to change and become a better person keep it up guys! This goes for my @teamkagedmuscle fam as well!
I’ve been in a rut lately! I got two colds back to back and haven’t been staying on track with fitness or eating well. I am finally feeling better today and went for a walk with my family and did #bbgweek14 legs. I hadn’t gotten to wear my @ellieactivewear outfit for January and it definitely helped having something new to put on. That is what I love about the monthly boxes, it’s an extra thing to motivate you. I can’t wait to see what’s in the February box!
Flyte CREA is an amazing combination of four of the best creatine varieties on the market, designed to help you push harder, move faster, and recover quicker.
💪 Increase Strength
💪 Enhance Endurance
💪 Accelerate Recovery
Available in both Peach Mango and an Unflavored version to mix with your pre-workout drink, CREA is a must-try for those looking to put on some muscle mass. Link is in the bio👆🏼#flytesupplements
1st Clip: 285x2 w/2 second pause
2nd Clip: 225x15#
3rd Clip: Footwork. Sent this one to the homie and he said “Man the footwork nasty they gonna think you speed that video up.” 😂😂 I do more than just lift heavy shit all day boys and girls I’m ready to EAT this season. #semipro#neverbeenstronger#liveaction#footwork
Strapped for time at the gym? Don't waste any! 🤯 Use a stopwatch and keep track of your breaks.✌️
✅Rack/load weights during breaks.
✅Be under the bar when the timer hits 0.
✅3-4min breaks if lifting 2-6 rep sets.
✅1-2min breaks if doing higher rep work.
Hope that helps! 🙌
Subscribe to my Facebook Page now for tips to get lean, lift big, and stay injury-free! 🤗
: Judgement Day isn't coming it's always here every waking minute of the day we're always unsatisfied and wanting more and with that craving we venture into Vices and addictions witch leads to turmoil and sadness and back in a loop now were judging every move we made how we could have played it different?
Question of the Day: If You Could Change One Thing About Yourself What Would It Be?
COMMENT BELOW!!! @competitorathletics @aldrinamor @gymshark
Me to a friend who is upset cause they aren’t on their A game:
“NO BABE, its ok- u deserve to chill out without hating yourself.”
Me to me when I’m not on my A game: “are u kidding me? u worthless POS, how dare u”
FOR REAL THOUGH I KNOW WE CAN ALL RELATE.
Still sitting 4 pounds heavier then I want so again no carbs after 7 this week~
Trying my best not to be such a shit head to myself about it ❤️
School starts tomorrow and it’s got my hopes so high!
Got my cardio and my lift in today and am ready to be back hitting it hard asf 😋
Except until we leave for a lil vacation on Thursday 🤷🏻♀️
Gonna do my best not to stuff my face unnecessarily but it’s vacation so you know how that goes 🙃
BREAKING NEWS! The @bodybyhannahstudio is moving to a bigger studio to make more room for more private training and group fitness! Cannot be more excited to bring my vision of boutique fitness to TN!! Stay tuned!.....#downtownclevelandtn#boutiquefitness#282Church
So I'm back to doing a program I did last year that I was sooo excited about when it launched, but when it came to doing it... Well basically I hated it..! 😆 .
Why?? Because I struggled. Because it wasn't easy for me. Because I found it "hard". So I complained everyday when it was time to workout, and made excuses why I didn't want to finish..! .
Well round 2 and I decided to change up my MINDSET! Because it's not HARD.. it is a CHALLENGE. And if it doesn't challenge you, it won't change you! 💕💪
So I am taking this challenge with a positive mindset and pumping myself up to push play each day and I can already feel myself stronger in week 2 and actually enjoying the program this time!!
So lesson learned... MINDSET IS EVERYTHING. 💖👌#maketheshift
👉🏼Not gonna lie, I definitely didn’t wanna do this workout last night! Just a few reasons why?
* The bloat was REAL.
* I jacked up my toe by stubbing it on my couch & it has legit been the color of Barney for 2 days now.
* This workout was INTENSE.
* The gym was packed when I first got there.
* & I FORGOT MY DANG HEADPHONES!!
👉🏼 But did I quit? NOPE. I continued & finished it & now legs feel like JELLO! 😂
I could have let all of those things stop me but the key is to keep going!💕
To see the FREE booty workout I did last night, CLICK THE LINK IN MY BIO! 💪🏼☺️... warning it’s like death 💀
This is probably what that concept means, right?😂 I had off work today for MLK day so today was my meal prep day instead of Sunday. Working on those abs in the kitchen.
For free daily workouts👇🏻
A little #strongnotskinny Monday motivation for you today brought to you by my client @morganeddy who has done incredible work gaining strength and muscle! Check out that LEG definition 😍morgan has lost 1” in her waist and her hip circumference is up .5” as she builds that booty! Those measurements barely show how her body composition has changed over the past few months! What are your muscle definition goals?? Comment below👇#strongerin2018
"Your playing small does not serve the world"
We're only 15 days into 2018 and I have stepped out of my comfort zones in more ways than I could've imagined. I'm a very shy person who tries to avoid being the center of attention. When I get dressed up and people look at me, my brain assumes I either have something on my face or toilet paper stuck to my foot 😐 if it was socially acceptable to go everywhere in baggy sweatpants and a giant shirt, I would in a heartbeat. So, as you can imagine, sitting in front of a camera in my underwear and sports bra was very uncomfortable for me. But I did it because I'm tired of going through life trying to hide. And you should be, too. Don't dim your light just because you're afraid to shine.
💫 Posture 💫
As discussed in my previous post, sitting in a slouched position places excessive force on your neck and mid-back and forces the surrounding neck muscles to work twice as hard- or even more!
Two key muscles that contribute to bad posture are the pecs and the lats.
The pecs are located on the front of the chest and attach on the sternum/ribs and insert on the shoulder (humeral head and coracoid fossa of scapula). When tight, they bring the shoulders forward and round out the mid-back.
This video shows one way of stretching the pecs at various angles. I recommend starting with the arms down and working your way up. This exercise should not be painful but should feel like a good and deep stretch felt in the chest and front of the shoulder. Perform 3-4 sets of 30-60 sec hold multiple times per day is ideal.
There are SO many other ways to stretch the pecs from self-soft tissue mobilization with a lacrosse/tennis ball to using a foam roller. The reason I like this particular stretch is that this one requires no additional equipment and can be performed pretty much anywhere!
I will discuss the lats and their effect on posture later this week so stay tuned! And remember, make sure to keep your computer monitor at eye level!
Start of the year, so I done some #1repmax training on #squats to set myself up for the year & become as strong as possible. If you can do it yourself do it and see where you end up at the end of the year.
Ended up at 140kg which is a good base for #skinnylegs lol
Quest to be a @gymshark day #832
Work for Works Sake
This has been something I have been guilty of in the past, when you are busy doing something, and think you are doing the right thing because you are working. But you actually take the time to think, am I being productive? Is this getting me closer to MY goal? Everything changes.
Previously I thought it was ok as long as my time was filled with something to do, anything, most of which really wasn't getting me closer to my end goal, my Why.
I was living like, throw enough stuff at the wall and hopefully some will stick. When you know exactly what you want to happen, you can work backwards, have specific tasks and decisions to work on each day to move you that little bit closer.
I still check myself doing it sometimes, so I have to ask myself, am I being productive? Or am I just being busy? Of course you still need to work really hard, but if you have the work rate, and drive, why not point it in the right direction!
Let me know in the comments if you guys have ever felt this way to?👇👇👇
Day 1 of The 80 Day Obsession today!!! My fitness journey has no destination, it’s a lifestyle. I️ will continue as long as my body allows me to. My journey has always been Me today VS Me yesterday. My journey isn’t yours. I️ can never outdo yours nor you can outdo mine. We should only try to be better from yesterday. No comparison between me and you. Only me and myself. ❤️
WHY do I drink a daily shake?
1. It's NOT a protein shake.
2. It's NOT a weight loss shake.
This Vanilla-Cherry milkshake is giving me the BOOST of daily nutrients and ENERGY I need to keep my body fueled, to fight candy cravings and to be honest - it's one less meal I have to think about!
Treat it as a vitamin - treat it as a dessert, either way, it's DELICIOUS and good for you too!
CHEERS to your HEALTH!
The happiest of birthdays to the newest member of #dirty30club !! 🥂💖
@mrs_skoafie you inspire me everyday to continue to be the best version of myself and I am so happy to not only call you my bff but also family! 💕 .
We've been together for the past 30 years (minus 2 weeks😉) and I cannot wait to spend the next 30 together too! Enjoy it love, you deserve nothing but the best! 💕🍾 #cousins#bffs
Day ONE... again! 😜
I'm not ashamed of a Day 1, that means I'm ALWAYS looking to better myself & continue on this journey! 👊🏻👊 Today is the day, the day for you to fight for your results, take charge of your actions and crush your fitness goals!!! Let's punch today in the face!! Own your goals, admit your struggles and let's get fit together!!! I would rather have another Day 1 than 1 Day 🙌🏼
AND...it was hard!
Holy buckets 😳 ❄️ I modified moves ❄️ I didn't do every rep
❄️ I hit pause in the middle
❄️ My arms are already shaking and spent ⚡️
❄️ I just might even take a nap 😴
BUT the biggest thing...I started 🏋🏼♀️
Are you Ready for the New Week?
Let’s Go! Heart Rate up ❤️
This incredible Barre Warmup from the BarreConcept Bootcamp Burn, will
✔️increase your body temperature, (pulse raiser!)
✔️mobilise all of the major joints
✔️prepare your body for any kind of workout to come
Literally anything you could expect from a good comprehensive Warmup!
Originally 7 minutes long but I divided it into 4 parts, Save them everyday put together and practice!
Here is Day-1
🌟Remember reps are less due to time restriction, you should do the reps twice as more!
🤰Now I’m #22weekspregnant 🔥🔥🔥🔥🔥🔥
Yeni Haftaya Hazır mısınız?
Hadi Bakalım, kalp atışını hızlandıralım!
Bu inanılmaz etkili Barre Isınma serisi,
✔️Tüm ana eklemlerinizi mobilize edecek
✔️Vücut ısınızı ve nabzı arttıracak,
✔️Yapacağınız herhangi bir Egzersiz için tüm vücudu hazırlayacaktır.
Yani iyi bir Isınma rutininden bekleyeceğiniz herşey!
🌟Orijinali 7 dakika uzunluğundaki bu seriyi 4 e böldüm, zaman kısıtı nedeniyle tekrarları azalttim.
İki katı sayıda yapabilirsiniz.
Bugünden itibaren kaydedin, hepsini birarada deneyin.
1. Bölüm burada.
🤰22 Haftalık Hamileyim.
DAY 1 OUT OF 80 COMPLETE 💪🏻
We always speak of our tomorrows with goals and dreams, but when that tomorrow becomes our today, how many of us actually set out to seek those dreams and goals? ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
“One day…” we tell ourselves, while one-day turns into many
days. Into weeks, months, and years, without a plan to take steps forward. I have been guilty of this SO many times and I’m still not perfect. Today I woke up late, I am off my planned timed nutrition schedule - it could have been so easy to stay in bed and not workout and get started this morning.
BUT I committed to myself!
Today I chose to stay committed to my goals, my dreams, and myself. I have NEVER regretted getting up in the morning to workout, but I ALWAYS regret not doing so. Today is an example of WHY I have had unrealized dreams. The excuses I have made. Circumstances are plenty; but if it is important, we will find a way, if not, we will find an excuse. We decide. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
THIS is my accountability. MY start of and 80 day OBSESSION. Obsessed with my HEALTH, my CONFIDENCE, and obsessed with FINISHING that final push!
Today, NO EXCUSES and take a step forward. Mark the calendar with DAY ONE, because the facts are: ONE DAY never come. ✨So now I ask you - day one or one day?✨