Ehhhhhh 😭😭 had to say goodbye to Grammy today. It's always SO hard to say goodbye 😩 my kids have such a special bond with her and papa, it's always a pretty big adjustment when they leave us--it's definitely been the hardest part about moving for them for sure. So thankful for this woman who I call my mom who came to watch our kids so we could go on our honeymoon and help me clean, cook, decorate birds room and everything in between!! PS-that robe that she's wearing was given to me by her, that was given to her by my grandma...literally a 1980's robe if you can't tell 😆🤣 and I'll probably give it to Birds when the time comes 😜 #Family#Memories#WeMissYou#ComeBack
✏ Čím déle budeš na něco čekat, tím více oceníš, až to konečně přijde
✏ Čím více musíš za něco bojovat, tím cennější bude, až toho jednou dosáhneš.
✏ Čím víc bolesti musíš vydržet na svojí cestě, tím sladší bude tvůj příchod do cíle
🔜 ty nejlepší věci nikdy nejsou zadarmo
Si hoy me considero una mujer Fuerte es porque antes fui muy debil; y me hicieron mucho daño y me afectaron mucho.
Pero ya todo eso paso a un pasado no dejó que nadie me haga daño y quien lo trate de hacer se queda afuera de mi vida.
Con esto quiero demostrarle que si lo soy una mujer positiva, risueña y soñadora.
Pero no siempre fui esta mujer fuerte, guerrera que estaba fispuesta a ir tras un sueño.
Mujer que estas ahi....... Aprendre a valorarte a luchar por tus sueños a darte a respetar.
Levantate y vez tras esos sueños SEAN LOS QUE SEAN
- terminar tus estudios
- habrir un negocio - bajar de peso
- tonificar tu cuerpo - ayudar a otros con sus sueños como es el mio.
Lucha con coraje y determinacion como lo hago yo. Yoe .
Chose the black and white filter for this episode of 'car selfie' because i was too shiny 🤣🤣 looked like a greased up monkey (watch my story you will see). Anyway #happyhumpday insta bitches!!! Shoulder session nailed!!
✅ DO THIS ❌ NOT THIS!
👉 DB Tricep kickbacks can be done incorrectly pretty easily. Try not to swing the DB's back and fourth. That will not have full tension.
👉 Also having the arms facing slightly down really lowers tension because the weight is already being pulled down!
✅ Cable rope pull-downs 5x15
✅ Tricep Kickback 5x12-15
✅ Weighted dips 4x10
✅ Straight bar skull crusher drop-set x15, x12, x10, REPEAT ANOTHER DROP-SET!
READY TO BUILD REAL MUSCLE? LOWER FAT %? LOSE WEIGHT?
👉 DM ME NOW!
To begin your plan...
📲 GO TO FUSIONLEAN.COM
📚 PURCHASE A PLAN!
📬 DM OR EMAIL ME ORDER #, HEIGHT, WEIGHT, AGE, AND OVERALL GOALS!
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REST PERIODS BETWEEN SETS
So you hear a lot of talk around how much sleep you need and making sure you're having rest days for your body to recover but not a lot about the rest you need between sets.
This is very important and, I have found, often overlooked. The rest period you will need is dependant on your goal and the style of training you are doing. .
Taking the 2 most common goals as an example;
STRENGTH - 3-5 minute rest period, completely replenish ATP stores allowing you to exert maximum muscular force.
HYPERTROPHY - 1-2 minutes, short rest period cause a greater release of anabolic hormones which are a key factor in muscle growth (McCall et al, 1999) .
So time your rest periods, on your phone, your watch, anywhere but keep an eye on them. What you think is a minute and a half in your head might only be 45 seconds! .
HAPPY LIFTING!! 🏋
The quote I'm about to say, you may have heard it before- but do you TRULY understand the perception you must take it in?
QUOTE: Feelings Aren't Facts
Seems logical and straight forward enough, but we may all take it differently depending on where we're at. Until we mature, we allow oir feelings to determine oir mood and to control the way we live life. Whether it be something more physical or tangible lile "I'm too hungry, too cold, too tired." And using it as either an excuse or a motivator, to "I'm sad, I'm angry, I'm anxious, I'm depressed." And using that as either an excuse or a motivator. If you want to make progress in life and in goals..or even to being able to allow yourself to MAKES GOALS, you must seperate your current feelings and understand the right time to HAVE or share those feelings. If we have focus and are doing amazing things, but lack the ability to deal with feelings ever, we will eventually shut down physically and/or mentally. If we are "super passionate people" and basically feel everything ALL of the time and base our lives around our emptions and moods, we will lack direction completely and we simply can't grow as individuals, and it might be toxic for those around us as well because they can never depend on us. Just as their is balance in everything in life, we must be able to manage our feelings by expressing them at appropriate times and maintain focus on our goals in order to grow!
As each day goes by, I'm making a more conscious effort to be appreciative and love what my body does for me. My body is my home and every day I have a chance to love and improve myself. 💃🏽
So, on a different note, I really really really did not want to go on a run today, but whether I like it or not, I'm running 13.1 in T-18 days. I didn't push too hard on this run, I took it slow and enjoyed my surroundings on this beautiful late summer day. My goal for this 13.1 is to finish - I don't have a time limit, as long as I don't stop while I'm racing. 🏃🏽♀️
It's SO important to remember to make time to take care of yourself! Our lives can be so busy and jam packed. I carry my "To Do List" everywhere I go.
I've learned that with how hectic our daily lives can be that I have to make time for myself. We tend to think that time is reserved for vacations but we can't always be on vacation!
Taking 10 or 15 minutes each day to do something that gives you a peaceful feeling can help you recharge, reconnect, and recover. I love just setting on my balcony drinking my green tea while the sun rises!🌞 Not only is this time important for our health but it's also SO important for digestion too. We need to allow ourselves to slow down. Our bodies aren't able to digest what we eat if it's always sending energy to other parts of our body to help us keep up with our crazy pace we set for ourselves each day!! What peaceful activity are you going to plan for your 10-15 minutes each day?🌻
Going to utilize a lot of @legionath Whey+ when travelling to keep protein high and remain full. It's so easy to go off track while traveling but if you make it a priority you can still hit your macros. .
Now if your enjoying a vacation then enjoy it and create memories. The gym and your goals aren't going anywhere. But I'm 8 weeks out so we have to keep it strict. Let's go 💪💯
Swipe up on my Insta story to checkout my favorite flavour of Whey+ Chocolate Peanut Butter Cup
Y'all tired of this grey bikini yet?! 😂😂😂 I was really down last week because I couldn't go to the gym for like 4 days because I was sick. I was finally able to go back Monday morning and today and I feel soooo much better （＾∇＾）
Me prometo a mi misma....
Ser tan fuerte que nada pueda perturbar mi paz mental...
Ver el lado positivo de las cosas y hacer que mi optimismo se vuelva realidad...
Invertir tanto tiempo en mejorarme a mi misma que no me quede tiempo para criticar a otros...
Pensar bien de mi misma y proclamarselo al mundo, no con palabras sino con acciones...
Vivir en la fe de que el mundo esta a mi favor, siempre y cuando yo sea honesta conmigo misma...
Está lindo no? Feliz miércoles!!! 😄😘✌🏼