I’m long overdue for a #TransformationTuesday post...
Left 👉🏼 my first ever “progress pictures” in November 2013.
Middle 👉🏼 peak of my competitive career, 9-10% bodyfat, placing top five/winning my class at nationals, early 2016.
Right 👉🏼 last week, working out some hormonal/metabolic issues that resulted from competing hard and heavy, aka 12 shows in 3 years without enough time off in between.
Each of these three pictures show a woman that a) has a lot going for her, b) has a lot to improve on, c) loves herself, and d) still has insecurities.
Whether I’ve been 10% bodyfat or double that, I have strengths and weaknesses and confidence and insecurities.
Fitness has saved my life in a lot of ways - it’s given me something to channel my intense personality and discipline and semi addictive nature into. It’s helped me build my confidence from the inside out. And it’s taught me that no matter what, I’ll ALWAYS want more from myself... which has taught me to truly find peace and gratitude in whatever stage I’m in.
Never tie your strength to a physique - if I’m any example, you’ll find good things and bad things about yourself no matter what your body looks like. And no matter where my body is, my heart is the strongest, most beautiful part about me.
Tag a friend who may need a little boost of love on their rocky journey (all of our journeys are), and/or share with me something about your journey ☺️. (Ps I really don’t care which photo you like best kthxbye) #TenacityIntensityPurpose#WonderWomanMentality
So proud of this #bodybymg babes’ progress!!! Rach has been doing my gym based guide for 6 weeks @rachbarac 😱😱😱 Rach says “I have tried a number of exercise/diet routines over the years .. after not working out consistently for around 3 months I wanted something that had structure and I could stick to. Madalins gym based guide was easy to understand, and for someone who isn't confident in a gym setting, it made the whole new experience enjoyable. It's allowed me to gain confidence in my body's abilities again and more importantly I'm liking what I'm doing, which is meant to be the whole reason why we choose to exercise. Like everyone there are times when I think I'm doing the wrong thing or I'm getting nowhere, but it's important to trust the whole process. Knowing there's a community of girls out there doing exactly the same thing too makes it easy 💓” - So proud of you girl! ⭐️
Один из моих любимых методов - дроп-сет, а также супер-сет. Причём, в супер-сеты можно объединять не только упражнения на мышцы-антагонисты, но и на одну и ту же мышечную группу.
Например, объединить два упражнения на бицепс, как на видео, подъем на бицепс с гантелями двумя руками одновременно и сгибание рук с гантелями типа «молот» каждой рукой отдельно.
Уверяю вас, бицепсы будут гореть🔥
Такие небольшие мышечные группы, как трицепсы, дельты, бицепсы, любят многоповторку.
За свою практику я очень редко встречала людей, у которых мышцы рук и плеч отзывались бы больше на «силовой» стиль тренинга.
Памп, забивка, закачка, до жжения и ужасной боли - вот что нужно для роста этой группы мышц.
📍Что делаю на видео я?!
Я беру гантели, с которыми я могу сделать 10-12 повторений. Делаю с этим весом на 12 раз и 12-ый мне уже очень тяжело поднимать. Сразу же беру гантели меньшего веса и делаю ещё раз 10-15 (почти до отказа). Затем беру опять гантель бОльшего веса и делаю с ней сгибания «молот» (держите локоть прижатым к корпусу, расслабьте кисть). Делаю до отказа и беру гантель меньшего веса, и добиваю. Также другой рукой.
Здесь вам и супер-сет и дроп-сет😄
Дроп-сет обычно я делаю сбрасывая вес бОльшее количество раз. В данном варианте достаточно было один, так как следом шло второе упражнение.
Это просто один из вариантов, а их великое множество😁
Самые классные и эффективные тренировки в моем классе на онлайн тренинг в @optimumfitness.ru
Старт 15-го потока 1 января!
😄👍Как Новый Год встретишь - так и проведёшь!!
Есть вопросы? Пишите, не стесняйтесь😉
Music: Eric Prydz “Leja”
little jack is one week old today, and i already can’t imagine life without him in it. he’s soooo mellow, loves the milkies, and is a trooper for putting up with pipers harassment.
i’m feeling better and better every single day! still feeling some contractions as my uterus shrinks, still sore and so exhausted, but have never felt so overwhelmed with love.
I asked her: Have you ever been tempted to quit❓❓
And she said: “Oh, everyday.
But then I think about how God instilled this gift in me. 💫
He chose ME to have this specific gift and that motivates me to keep pursuing it. I would be selfish if I didn’t... “
Stop what you’re doing and learn how Sarah battles daily doubt to build her mini branding empire. ••••Click the link in my bio for a goose-bump giving Girl Boss interview 💃🏼
Wake up and run 🏃♀️
“I found I was more confident when I stopped trying to be someone else’s definition of beautiful and started being my own.”
Some days I feel AMAZING and other days I let the vortex of social media pull me in and I’m constantly comparing my whole life to others. I’m not as skinny as this model, I’m breaking out and this actress has the perfect skin, another girl has the most amazing clothes.
I used to let me whole day be effected by how crappy I felt on the inside. I’d wake up and immediately get ready and put on a full face of makeup. I wouldn’t let Travis compliment me because I felt like he deserved someone prettier. Then that thought led to me being so insecure and jealous and just grumpy all day because I wasn’t enough.
Through daily personal development I’ve learned how to deal with this daily internal struggle and realize that I am ENOUGH just the way I am💕
I break out.
I have mental breakdowns probably bimonthly.
I let my anxiety get the best of me and sleep/zone out/ watch Netflix numbly.
I eat bad food sometimes.
I don’t always feel lean and super athletic.
Travis and I struggle in our relationship.
Because I’m HUMAN✨
Cuz sometimes I wanna show teeth, and sometimes, I don’t.🤷🏽♀️. Who am I kidding, I LOVE to smile!😂. Great morning! You’ve been given another sunny day on this earth. What are you gonna do with it? Get active, be positive, share you gifts. Because someone needs them, and you’ve got just what they need to make their day just a little bit better. Shine on.
🎯For in-person or virtual fitness coaching, click the link in bio. Got questions? 📧 firstname.lastname@example.org🎯
Is anyone else having a hard time being kind to themselves today? .
I woke up this morning and immediately felt upset at my body. I pulled at my belly fat and thought about how my lower belly would never go away. I thought about how people might see me as someone who doesn’t practice what they preach, aka have a “fit” or “in shape” body. I’ve always struggled with this—feeling like I have a body that doesn’t look like that of someone who works out. I’ve had it said to me before, and it’s hard to shake off. .
I want to be kinder to myself. As a result of this morning’s poor body image, I also beat myself up over the fact that I’m up 2 pounds from last week. I tried to reassure myself that it’s just the holiday season, that I’m stronger as a result, and that it’s the week before my period, blah blah. It didn’t work today. .
Basically, I’m having a poor mental health day. It disrupted my workout and my mood, but I know that it will pass. I am generally good at keeping myself in check, but today wasn’t one of those days. And I know it’s okay, because tomorrow I can change that, and I can be kinder to myself. .
I hope you’re all staying warm and remembering to treat YOURSELF the way you want others to treat you. I know I’ll be trying to.✌️
Humpday shape! Wouldn’t normally be able to do a post like this mid-week but a lot of my clients are away now for Christmas so I’ve got more time to myself over the next few weeks. I’ve had one week holiday this year and been training super hard for the rest of it pretty much, so it feels good to have some down time and more energy for some super sessions! 🙌
Been preparing my food again this week so more veggies, decent amount of protein and drinking plenty of water... although someone brought a cake in the gym yesterday and I may have had 2 slices 🙊 (F*%$ it, it’s December springs to mind 😂) Hammies and glutes were not hit at all last week when I was resting so they are getting it tonight! My legs are naturally very full and I have to fight to keep my upper body in balance, a good reason for me to keep my cardio up is to try bring my legs in with better condition next year. It’s not that I don’t like my legs, I love training them and love the development I saw through my prep I just have to accept that if I train them and eat a lot: they’re gunna grow like crazy and then I will get unhappy 🤷♀️ I’m careful with the training systems I select and my diet. I find strength/power in the quads - low volume, heavy and high volume in the hamstrings and glutes works well. Here’s to 2018’s Physique in the Making 💪🏻 #fitness#fitnessmotivation#humpday#girlswholift#lifting#girlswithmuscle#bikinicompetitor#fitnessmodel#fitnessblogger#muscle#athlete#glutes#back#booty#diet#abs#nutrition#training#personaltrainer#londonfitness#goals#bodygoals#physique#gymlife#strongwomen
Have ‘trained’ for 30 yrs using resistance & my body in a variety of ways but since discovering iMoveFreely I move better now than I ever have even as a professional dancer. Giving the body an improved capacity for movement with a preparation programme is paramount to achieving more efficiency & effectiveness from my exercise programme. I LOVE MOVING!
I’ve been wanting to smile more in my photos and just be my usual self really. Those that know me personally or watch me in video will know I’m always a big bubbly & clumsy mess 😅 Feel like I literally usually have to make myself slightly less of a child when the flash goes off🐣❌So be aware on more good old smiles on my side🍫🤤😝❌ #Smile 🌟
These sprints are way tougher than they look! When I'm the one running it feels like I'm sprinting like mad and not going anywhere😂 Anyone the same? They also give me massive flashbacks to PE in school🏃♀️
To everyone back home in Sweden, Glad Lucia❤️ A week today I'll be on a plane home for Christmas and I can't wait🎅🏻
Another 2000m ergo test in the pocket...after a week of illness just in time recovered to finish with a decent score. And not without the help of my good friend on the ergo @citiusremex #6 .46 #next 💪📸 #ergo#seat#painfreeass @superoptrainingoptimizer @ride_bmc #knrb#row
Let’s be real for a second.. what is actually keeping you from reaching your goals?
Is it Time? Money? People? Are you scared? Whatever it is, you need to figure out how to overcome them!! If it is time-schedule out your day/week and treat it as a super important meeting✅ If it is money- start budgeting a bit more, ask yourself: do you absolutely NEED that second latte today?! 🤷🏽♀️ If it is people- stand up to yourself and send them off!! You don’t need that negativity in your life 🤚🏽
Are you scared?? Go and grow a pair! You got this!! 💥
The only way you will be able to get to your goals and actually do what you want is to commit to those goals, even if it is a little at a time! Trust me, you will be so proud of yourself when you accomplish it!! ✨
Remember: YOU GOT THIS!!! 🙌🏽 #activelii#fitness#fitspo#workout#inspire#truth#truthbomb
Alimentación intuitiva. Escuchemos a nuestro cuerpo, proporcionémosle todos los nutrientes que necesita para poder llevar una vida SALUDABLE porque de eso se trata, fuera de como te ves fisicamente como te ves en el exterior, lo primordial es como estas por dentro, como cuidas tu cuerpo, que tan saludable quieres estar, todo lo demás se va dando poco a poco. Yo no me martirizo contando calorías, ni haciendo sumas y restas con mis macros, yo escucho a mi cuerpo y trato de entenderlo y darle la alimentación adecuada y necesaria, y sí quizás si lo hiciera pudiera estar mejor fisicamente pero no vivo de esto, no compito, lo hago por amor a mí, por SALUD.
Bootcamp last night was lit 🔥🔥🔥 Great job ladies with this abs workout 💪🏾 #absworkout
Oh h-eeeey! The queen of un-aesthetically pleasing insta pics is BACK 🙌🏻👸🏻Last night I chowed down on wholegrain rice and quinoa with @musclefooduk steak mince and homemade sauce (a tin of tomatoes, passata, spices, ygm🤙🏼)
And each day is an opportunity to discover a new one. Live life | and live it expecting the impossible #morningaffirmation
Queen yogini, dancer, writer, athlete and believer of love and positivity. She is free, she is strong, she is fierce, an inspiration to thousands out there to stay fit, love themselves and never give up. We LOVE her and we are so grateful to announce that Natasha is a part of fitdancember 2017 and will be conducting a special yoga session specially for the kids at LCCWA #forfitdancember .
You could be a part of #Fitdancember by registering yourself using the link in the bio or you could call on 9920524757 for more details.
All the funds raised from the event will go to educating the kids at lccwa.
Up and at em this morning! Workout number 2 for the week and and day 3 of my personal challenge. Mornings are best with my #nutrithority nothing gets me through these morning workouts better!