Lately, finding time in the day has proven to require conscious effort and effective planning. Because of this - I’ve been much more critical about how and who I use my time&energy on
I truly believe doing so comes from putting yourself first. Knowing what you need in order to be productive, to be happy, to be fulfilled. And it’s not a selfish choice but rather a choice to value yourself and ultimately your life
Currently in new territory - learning&growing to create the life I want .
psa: the moon is beautiful tonight, go check it out 🖤
If you’re like me, sometimes it seems that no matter how much you eat and even if it’s a great diet, you just can’t gain muscle. Well here’s one of my many little secrets for breaking that!
🔑ALWAYS MAKE THIS BEFORE BED.
Optional in the morning
1 Handful of spinach
1/2 cup blueberries
1 Large banana
1 pineapple slice
1 serving of Greek yogurt
1 scoop of protein
Fill half in with orange juice and the other half with almond milk
⚠️IF YOUR GOAL IS TO LOSE FAT I DO NOT RECOMMEND THIS SMOOTHIE.⚠️
In fact, I don’t recommend drinking any of your daily calories, whether that be with sodas or even fruit juices. 📚Your body loses fat when it is burning more calories that you are consuming, so make sure the calories you do consume will actually fill you up!
However, for gaining muscle, drinking calories is a great way to pack in as many calories as possible, and you have to eat a caloric surplus in order to gain muscle! Yes, this may lead to a small amount of fat added on to the muscle if you have been lifting for a long time, but that’s ok!
IF YOUR GOAL IS TO LOSE FAT ASAP I will be posting some tips every now and then on that as well!
I love the suggestions I have been getting lately guys! Keep sending me questions! I need some input also on any workouts that you guys want to see me do as well!
You can eat healthy and still enjoy what you eat. Sure "eating clean" can help you get the physique that you want, but eating rice and chicken breast everyday can get really boring. Honestly you can eat anything you like as long as it fits your daily macro requirements.
I know a lot of yall have questions about macros so I'll be on Instagram live to talk about it sometime this weekend so be on the lookout for that!
This here is a Triple Chocolate Waffle with a scoop of chocolate ice cream. Although it's important to be consistent with your macros, the occasional cheat meal won't hurt at all! In fact, you could use it as a way to treat yourself at the end of a challenging week!
This transformation is simply phenomenal! 😍 Congrats to this beauty for absolutely turning her life around 🙌🙏 What are you waiting for?! ✨
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This was all that’s left of my dinner before I remembered to take a picture 😅 tonight was an easy dinner since I had a long busy day at work. Spinach and feta turkey burgers, with extra feta added on top. I mixed a tablespoon of spicy brown mustard with a tablespoon of mayo and mixed that together for dipping sauce. Also sautéed about 4 oz of zucchini up in some ghee and coconut oil and had that on the side. Yum 😋
Calories: 610 kcal
Protein: 39 g
Fat: 41 g
Net Carbs: 2.75 g
If your goal is just to reach your limit, you are going to stay there once you reach your limit. If your goal is to crush every freaking obstacle on your way, there is literally no limit!
Follow @fitsaucefitness for more!! 🏋🏼♀️🏋️♀️
Curious what the Fit Pro Entourage Signature System looks like on the inside? 🧐💸
Here is a sneak peak into the first module as explained by @thedarrencasey. We have a lot more sneak peaks to show you!
Move AWAY from ‘just another Fit Pro’ towards a high value, highly paid asset creator. 💪🏻💰
Thigh exercises for losing fat!
Follow us (@physiquetutorials) for the best daily workout tips 💪
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I used to be someone who was SO conscious of others looking at me in the gym, always worried what people thought. I've since learnt that people stare for one of 2 reasons - they're either wondering what you're doing and afraid to ask, or they're jealous!!
Now I train for me, I try to be focused to the point that I don't notice if anyone is watching. It wasn't until playing this clip back that I realised I kinda sounded like I was going to cry 🤣
This was the last high rep set (12-15) of BB squats after doing 2 sets of 2 second pause squats... I think I actually did want to cry!
So thankful for this fitness community and how kind and helpful everyone is!❤️ One of my main goals for my fitness page is to encourage other girls who want to enter into fitness but have hesitations due to fears of what others will think, not knowing what exercises to do, etc. It’s so important to remember that there is no “divide” in the gym between where girls should exercise. The weights section is not a “guys only” area. Girls are just as capable of weightlifting and def should do so as this is the best way to grow those muscles!💪🏼
I used to be concerned about what others in the gym would think if they saw me using small weights, struggling, or not really knowing what to do. But EVERYONE has to start somewhere... you can’t walk into the gym and expect to squat and deadlift 200 lbs with perfect form if you have never attempted these exercises before. So go in there and start out small, build your way up and the strength will follow! I have found that most others who are in the gym are very nice and encouraging people as we are all there to better ourselves!💖 If you are interested in beginning your fitness journey but don’t know where or how to start, my DM’s are always open and I love chatting with you guys and helping any way I can! 💕
What/who influenced you to begin your journey? Comment down below! ⬇️
JANUARY 18th, 2018 👉 WOD: LEGS 🏃♂️🏃♀️
Jump Squat w/ 135# (superset 1)
Jump Lunges *no weight* (superset 1)
Hamstring Curls 3x12 (superset 2)
RDL *no weight/form work* 3x12 (superset 2)
Leg extensions (drop set)
—80#/40# 10 reps/leg/weight; 90#/45# 8 reps/leg/weight; 100#/50# 6 reps/leg/weight—
Bulgarian Split Squats 3x12/leg (superset 3)
Calf Raises 3x15/leg (superset 3)
Romanian Deadlift (RDLs). My form on Romanian Deadlifts are absolutely TERRIBLE!! My hamstrings are so tight that I can only go down so far, which is okay. But as you can see in video 2, I tried to go down farther than my hamstrings allowed and I created this awkward hitch, which put an enormous amount of stress on my lower back. Luckily, @tanner__paris and I watched the video and pointed out the problem. I put the weights (and ego) aside and went back to basics. I’ve been stretching everyday and working on my form whenever I have a chance. I’m still far from where I need to be, but now that I know the problem, I can work to fix it. #alwaysimproving 🤘💯
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