You know the drill... Another week. Another menu plan.
Shortest planning time to date... THREE MINUTES!
Are you still wondering if the menu planning workshop can REALLY make a difference for you?
The answer is YES.
Get the details and grab your spot here: bit.ly/figurefreindlymealplanning
Day 21: Plank with row. For 1:00 if these I would normally use a more challenging weight, but this is all we had on our travel. Something > nothing. I encourage you to use a weight that challenges you!
For the month of October we will be doing a new plank each day. Join us by trying the plank variation or by holding any Plank you can for 1:00.
We will be giving away a membership for our Fit For Festivities Challenge to a lucky winner at the end of the month. To enter for the prize:
-Post a picture of your plank to your Facebook and/or Instagram page
-Make sure you are following me so I can see your pics!
-Tag me (@fitnesswithkristen) in your plank picture.📸
-Use the hashtag #FWKOctoberPlankChallenge
When you think about giving up, think about why you started. 💪 let's be honest, todays #run sucked and I was close to not finishing it. 😔
But it's days like this, that make us #strong 🙋
Guten abend Freunde 😌
Heute abend mal ein bisschen realtalk #fürmehrrealitätaufinstagram . Der #lauf heute war echt hart. 👎
Die fakten, die ihr oben nicht seht :
1x auf dem Boden gesessen und fast aufgegeben
2x in eine sackgasse gelaufen
3k weniger als geplant
4 wege gesperrt, die ich nehmen wollte 🙉
Wenn man sich nach 11k fühlt als wäre man einen #Marathon gelaufen kanns nur heiter werden 😂
Wie ihr seht, auch bei mir läuft's nicht immer super. 👆 den Marsch von gestern und vielleicht auch den Marathon von Sonntag in den Knochen, die Sonne hat runtergebrannt und ich bin keine Höhenluft und -meter oder #trails gewohnt. 🙉
Trotzdem hab ich fast die geplante Distanz durchgezogen und das wichtigste ist, dass man sich davon nicht runterziehen lässt 🙋 morgen bekommt der Körper aber mal ne pause, die hab ich glaub ich dringend nötig 🙊 also hört auf euren Körper ihr #instarunners und lasst euch von Rückschlägen nicht die laune verderben 💪
Ich hoffe ihr hattet einen erfolgreichen #Samstag 😙
Ward ihr ein bisschen #aktiv ?
Did you even Bali if you didn't have an acai bowl though? 🍓🍉
Honestly, can we just appreciate how pretty this is pls?! Almost too good to eat. *almost*.
Finally located this beaut at @pituqcafe in Gili T (as highly recommended by @exercising_els) & it was so yum. This one was a dragonfruit smoothie bowl topped with chia seeds, granola & banana. Obvs I didn't just pick one dish lols cos I don't have that kinda self control, especially not when everything's vegan, healthy & so tasty. So I also tried the banana & strawberry smoothie bowl, the veggie bruschetta on carrot bread, and a cashew, salted caramel & chocolate bite which was in.bloody.credible. So yum. I swear the food is my favourite thing about travelling 🤷🏼♀️ and maybe the sunshine ... & avoiding all adult responsibilities. And on that note, I'm off to werk on my tan whilst sippin on a coconut 🍹 happy Saturday 💛
It all starts from within 🙌🏻 The more you love and care for yourself, the more you show those around you how to love and care for themselves. That's how you change the world. ❤️❤️ It starts with you learning how to love and care for yourself 💋💛 #loveyourself#healyourself#changetheworld
Some days it’s hard. Some days your body and mind are working together. Some days you have a nasty head cold, some days your hips aren’t agreeing, but go out there and reach your goals. Don’t risk injury though! I definitely was slow today because of this nasty cold and angry hips but I wasn’t to the point of injury. Listen to your body but don’t let your mind get in the way. This was hard this morning but I’m 9 miles in and happy I ran it! No regrets! Plus it was a beautiful morning in downtown Charleston and @patriceleko kept me going. Sometimes peer pressure is a good thing!☺️. Happy Saturday!
CARBS PART TWO.⠀
Building on Thursday's post I wanted to write a hopefully vaguely concise list of reasons to stop being carb phobic! There is so much misinformation about carbohydrates in the media (as well as information that is given by trainers!), it's easy to see how our relationship with potatoes has become so strained. ⠀
1. Carbohydrates are sugars that are converted into glucose by the body. Glucose is what RUNS YOUR BRAIN. No glucose, no brain. Or something like that. Basically you will not function very well without them. ⠀
2. If you sustain an extremely low carbohydrate diet your hypothalamus will down regulate. Your hypothalamus is referred to as the 'master gland' of the body: it is located in your brain and controls the activity of your hormones. If the Hypothalamus is starved of glucose you will likely experience hormonal problems and some really grotty periods. They may even stop altogether. This makes carbohydrates even more crucial for us ladies to eat. ⠀
3. Starchy carbohydrates like potatoes (with the skin on) and vegetables contain prebiotics. You may have heard of probiotics which are live bacteria that we ingest predominantly through dairy and help to maintain a happy digestive tract. Prebiotics are slightly different: they are plant fibres that essentially nourish the good bacteria already in the gut or colon and promote their growth. ⠀
4. Carbohydrates also help to promote relaxation and good sleep- ever had a big bowl of pasta and felt super tired after? This is because carbohydrates contain an amino acid called tryptophan which cause drowsiness. I encourage all my clients to include a portion of carbs at dinner to help their sleep patterns and help them to unwind. So that no carbs after 6 pm thing? Crap. ⠀
I think I'm going to have to do a part three on carbohydrate portioning lol because as usual I seem to have managed to bang on for about 5 years. I hope this is useful for you lovelies- any questions let me know! 📸@katie_longley
ARM DAY💪🏻🏋️💦 How do you separate your training days? I've only recently started doing biceps and triceps in the same session as I've been sticking to the same muscle split routine for a while now. Everyone has their own training split and honestly there's no wrong or right way of doing it as such, however the way you decide to do it will effect your performance on certain muscle groups and exercises.
You can either train complimentary muscle groups (eg.back and bis) or opposite muscle groups (eg.chest and back or bis and tris). Complimentary muscle groups are paired together because they are involved in majority of the same movements. There are different opinions on these approaches to training so if you are unsure on how to split your sessions, then take the following into account:
▫️PRO: Warms up the complimentary muscle
▪️CON: Can fatigue the opposite muscle before it's even been trained
OPPOSING- ▫️PRO: Opposing muscle will not feel fatigue before you have started training it
▪️CON: The following day you will have to train a complimentary muscle of one of the opposing muscle groups even though you aren't fully recovered, meaning you won't be able to perform as well.
My advice is to do what works best for you, there is no evidence to prove that one way is better than the other so do it how you want. Try both ways and keep switching it up to keep your sessions interesting. If you want to know my current training split then comment below or DM me❤️ Method: Close grip press➡️ EZ bar curls➡️ Tricep kickbacks➡️ TRX curls superset TRX extensions➡️ Cable hammers superset cable rope extensions
🎶Song: Rudimental- Sun comes up feat James Arthur [Steel Banglez feat Mist Remix] 🎶
For personal training enquiries please email me firstname.lastname@example.org
“Your excuses may be legit but they won’t improve your life” - Grant Cardone
This quote has always stuck with me ever since I stumbled across Grant Cardone’s body of work. We all complain, we all make excuses and find reasons not to do the things we know would be good for us. Yes, they may be pretty valid reasons preventing us from taking action, but what’s going to create more value in your life? Allowing those things to stop you or finding ways to make it work?
Being resourceful and committed in the face of adversity is where growth and change happens. The one thing that you can be sure of is that if you continue to do the same types of things in your life you’ll continue to see the same types of results. Deciding to make a change and committing to making that your reality, going 100% all in on something that you want, these are the kind of actions that will get you the kind of results you want for your life whether it be your fitness goals, a job you want, a promotion, a competition, a scholarship etc. Nothing will simply fall into your lap (unless you’re extremely lucky) you’ve got to make the effort to get the reward and you’ve got to make the commitment to making the effort.
What do you need to commit to? I challenge you to challenge your excuses, make the change, you won’t regret it.
One of the biggest thing I see holding potential or current clients back is FEAR (pic by @islandboyphotos)
💥What if it doesn’t work?
💥My mom doesn’t like me
💥What will people say?
💥The other programs haven’t worked before
💥What if I fail?
Alright...well what if you just stay where you’re at? Will you be happy?
What I do never started working out? What if I never left school to start a business? What if I didn’t start an Instagram? What if I cared what people thought?
Well...I wouldn’t have a business and I wouldn’t be coaching people. FEAR isn’t real. It’s you projecting your insecurities from your past or current situation on your future. All you have to is ask yourself one thing.
If my life stays the way it is now will I be happy? Will I be content?
If the answer is NO then what the hell do you have to lose? ANSWER: NOTHING!
Don’t let fear or insecurities hold you back. We get one shot at life and I’m going all in.
If you’re ready to change hit the link in my bio to set up a call @tannerchidesterfitness. Fitness can change your life for the better if you let it.
I read this quote the other day from my buddy @wayne_leal and it really hit home. I've secretly been afraid of several things over the past few years and it's limited my decisions. Am I in good enough shape to be a health and fitness blogger? Am I in good enough shape to become a personal trainer? Can I seriously put my name to an eBook I've created with my mate @hoylesfitness? My heart always said yeah, it's fine but my head always said I'm just a thick unfit Dad. I think it's time for me to come out of my shell more. I'm very grateful for the opportunities I've been granted this year and more importantly, I'm grateful for everyone that reads my blog. I've received some really lovely emails lately and this is the fuel I need to develop my blog further. So you, yes you! Never be afraid to be afraid of opportunities that cross your path 👍🏼 #ItsOkToBeAfraid#Motivation#MotivationalQuote#MotivationalQuotes
Transitioning from Employee to Entrepreneur: Get it Done in 6 Steps⠀
If you’re anything like me, I always knew I wanted to own my own business. I’m extremely driven, and while working for someone else I constantly felt like my employer was holding me back from something bigger. I’m self-motivated, and I never needed a boss to give me a pep-talk in order to perform. I wanted to transition from employee to entrepreneur.⠀
Still, I was afraid of all the unknowns around starting a business. Statistics show that over 90% of new businesses fail. When I finally decided to make the transition from employee to entrepreneur, I was making a comfortable six-figure salary, had my expenses paid for, and quite frankly was treated like a king. But I wasn’t happy with where I was, so I started my own business (Weik Fitness, LLC).⠀
I had spent lots of time writing articles on the side to help people understand health and fitness. It was actually my writing that got me into the industry initially. When I was traveling on business, I would work my normal 9-5 job first — then at night I would sit in my hotel room and write articles. For me, it was a natural progression to doing what I loved: writing and helping people.⠀
But leaving a job where I made great money without a lot of responsibility was truly scary. Would I succeed, or would I fail miserably and put my family through some rough times due to lack of income? If this is the decision you’re struggling with right now, please know: there is no “best time” to start a business; you simply just need to start. Start I did, and here I am. Below are six steps for you to follow that will help ensure you have a plan before leaving your steady-paying job to start your own business.⠀
Head over to my website to read the article. Link in bio.⠀
Full body circuit 💃🏻💃🏻💃🏻
This was recorded before I became Casper the friendly ghost & still had some color in me 😭
1) reverse crunches with weight (or w/o) x 20
2) inclined push-ups x 15-20
3) side step-ups x 15 each leg
s/o to @pinkcup100 for recording 😂😬
Friday Night Nirvana was quite literally what I did last night at the revamped @one10cycle on Baker Street, and I was certainly taken to workout heaven by the beautiful @kirilouisefitness 💕I'm lucky to have lots of instructor friends, but even luckier when they just absolutely smash it (and you 💦) and last night was no exception.
If I am totally honest, the first time I visited @one10cycle back in the Summer I wasn't impressed, but I am so, so glad I gave it another go yesterday as I left on an absolute high after an amazing workout, tunes I haven't heard for years (Weapon of Choice being a personal highlight - thanks Kiri 🙌🏼) and knowing exactly how much I had pushed myself thanks to the screen on my bike monitoring RPM, % effort and distance ridden, meaning it wasn't just the gorgeous neon pink lights giving me a glow. Kiri was inspirational and had clearly put so much thought into her playlist - love an instructor who takes their class music as seriously as I do!
With so many boutique studios opening in London and such stiff competition I guess making an instant impact will always be hard, but I'm so glad I gave @one10cycle another go last night - Baker Street - you're going to be seeing a LOT more of me riding hard in Nirvana 🙌🏼
(And special shouts to @iamcelialearmonth who I bumped into on FROW last night - you've got great taste 😘) .
Das heutige Wetter war eher ein Sonntagswetter um im Bett liegen zu bleiben 🤷🏼♀️. Grau und kalt 🙄.. Meine Motivation ist leider mit dem sonnigen Wetter der letzten Tage verschwunden 🙄. Doch heute muss ich noch zum Training 😌, weil ich gestern Abend nicht mehr war, da qualitytime anstatt. Wirklich Lust zum Training habe ich heute nicht.. mir fehlt irgendwie der Antrieb. Doch ich weiß, das ich nach dem Training froh sein werde mich aufgerafft zu haben. Jeder hat mal Tage, wo man keine Motivation hat und antriebslos ist, das ist ganz normal.. Doch manchmal muss man sich trotzdem aufraffen & über seinen motivationslosen Schatten springen 🙌🏼! Ansonsten erreicht man nie sein Ziel und findet immer eine Ausrede.. Also habe ich mich zum Training irgendwie aufgerafft 🏋️. Was sind eure Pläne für heute Abend ? 😋 Wünsche euch einen schönen Abend 🙋🏼💕 #xoxo#mirrorselfie#smileeveryday#spiegelselfie#myself
Homemade always wins !! Chicken Balti I made for my friends last night, devoured by all 🙌🏼 along with the disastrous emptying of a few too many wine 🍷 bottles 🤣 The phrase I’m never drinking again has been uttered a number of times today 😜 Will throw recipe and #macros in comments shortly 👌🏻
Meridien stickers for my wrist from @daiso_official
During this @dubaifitnesschallenge I am trying to address every area of my wellness. I decided to literally dedicate 30 days to solidly focusing on that alone 🙏🏻 #dubai30x30#dubai30x30fp