RANT ahead. Tuesday. Second day of training. Physically I'm feeling good, phenomenal actually. Mentally I'm perplexed and somewhat jaded. It's funny when people ask me what I'm training for. I literally laughed in some man's face today and said life. I absolutely felt bad about that (my tone at least) but it's true. I think for awhile I really did lose track of what I was training for. WHO I was training for. But the gym is kinda like a genetic mutation to me if you will. Once it was introduced to me some time ago it's just absolute engrained in my being and it's definitely a apart of me. For me to take that away now, I'd almost sadly feel like I'm missing apart of my identity. It's not for fucking popularity, recognition or the validation of a like or two from people I don't even know (hypocritically ironic right?) This is a fun pass time I definitely will admit that and I dig the networking. Some very important people have been brought to me via this platform and I wouldn't take that for granted and I love showing support and love for people. BUT- I don't train for npc, for anyone at all. I'd be lying if I said I put as much effort into some more important things in my life as I do fucking bicep curls and pullups. But being able to do those things made me realize that I do have a lot of positive energy and motivation to put into my life to make me better. Being a better mother, a better student and surely a better wife when that time arises. Sometimes gym is therapy but most days it's reflection time. The growth comes with rest. -
💥Team Mate Tuesday! 💥 Congrats to these 2 ladies @ad_fitforce and @christina_fit_pierini on taking home some hardware 🏆 at the Golden State Championships 2 weekends ago! We can't wait to see what's in store for you both but 🌟#thepros
Hey guys! I'll get back to posting more soon after life settles down a bit!
I appreciate the joy and love I get over my 5 ingredients or less 🥞
Here is the recipe for the zucchini & oat cakes from a few days ago.
If it fits your macros and you are good to go on at least 30g of carbs these delights are for you!
It's best to use overnight oats as a starting base for your cakes.
Overnight oats are very simple!
1 cup of raw oats
3/4 cup water *mix and refrigerate overnight
Ingredients for 🥞
1 cup of overnight oats
1 cup of zucchini (cooked and mashed the night before - steam or boil plain)
2 tbl spns of coconut 🌴 flour
Optional - 1 tbsp of stevia
Mix until it returns back to an oatmeal consistency (add a tbsp of water at a time if batter seems too thick). That's all folks. Super simple & delicious - has that zucchini 🍞 goodness to it. The aroma & texture 👌🏾🔥 it's a must make! *if you boil the zucchini, allow to drain in strainer for 1 hour and press water out with paper towels.
You can eat these plain or make a simple syrup with Stevia, water & vanilla, or use a protein drizzle - just a tbl spn of protein add very little 💦 until it is thin enough to drizzle or top with 2 tbl spns of melted nut butter 😋 🌟I tend to have protein cakes with a fat based topping or a protein drizzle. One of my go-to syrups or drizzles is 1 tsp of cocoa, 2 tbsp of coconut oil and a sprinkle of Stevia 🍃 if I am not feeling chocolate 🍫 that day (just kidding, never happens) BUT another option is omitting cocoa and just spicing your coconut 🌴 oil + Stevia 🍃with cinnamon. #breakfast#food#cleansweets#sweettooth#vegan#veganfood#vegansofig#whatVeganseat#cake#healthy#healthyfood#delicious#abs#glutenfree#bodybuilding#nutrition#sweets#dessert#cleaneating#igfitness#fitness#fitspo#weightloss#fit#gym#instafit#eatclean#peanutbutter#love#pancakes
HUGE shoutout to our rockstar THENATTYHOUR teammate @amandanicoleespenhain on this #transformationtuesday
How I lost 27 lbs & 32.34" in 12 Weeks ✔️First off, find yourself a knowledgeable coach who communicates with you & who has your best interest as their priority! @krysten.novak has been a phenomenal, motivating coach, friend & inspiration to me throughout my time working with her! 💕
✔️Pick a "diet style" you can stick to long term
✔️I ate & socialized with my goals in mind ✔️Consistently hit the macro targets given to me
✔️Consistently hit my fibre target each day
✔️Kept a consistent amount of water intake ✔️Maintained a consistent training program which focused on increasing & maintaining strength ✔️Implemented intermittent fasting to benefit me, as I am someone who prefers to eat in the evening! ✔️Ate voluminous amounts of food to keep me full ✔️Kept a daily journal to evaluate my day, energy levels, food I ate, weight changes, & to remind myself of the goals I set for myself ✔️I made sleep my priority & got as much of it as I possibly could ✔️Did my best to maintain a low stress level
✔️Drank diet soda & sparkling ice water to curve my cravings when I needed to ✔️Implemented a few days of steady state cardio halfway though the cut ✔️Weighed in at the same times each week
What we didn't do 🚫Restrict all foods
🚫Cut out all carbs
🚫Endless amounts of cardio 🚫HITT cardio
🚫Made changes when we didn't see progress, or if we seen large weight fluctuations
🚫Cut sodium or kept a low sodium intake
🚫Kept sugar intake under a certain amount *could be surprising how high my sugar intake was* 🚫Bring my intake below 1700 calories
#TipTuesday - The Kettlebell Swing is one of the most popular exercises implemented in all types of classes/gyms. However, if the move is performed incorrectly it can lead to back, neck, knee, or shoulder pain/injury. Before a swing is prescribed a person should be able to hip hinge correctly and have the fundamental basics mastered of an RDL or Deadlift down-pat. Being able to hinge from your hips is THE most important aspect of the swing. Engaging your hamstrings and glutes is a major 🔑 ! If you are struggling with your swing, try mastering the movement pattern without any weight! Visualize and ATTACK! #100percentrebel#rebelfitness
push and pull
10 sets ,of 10 reps, with 10 sec rest in between sets!🔥🔥🔥🔥
(Moderately heavy) ------------------------
▪️10x10 Incline chest press(100 reps) ▪️10x10 tricep extensions (100 reps) ▪️10x10 Bicep Cable curls (100 reps) ▪️10x 10 Push downs(100 reps)
A little something to make you sweat I wasnt able to get to the gym so I made a little circuit at home , sometimes you have to improvise!
stay motivated ✌🏼😄 ‼️‼️Warning ‼️‼️
May produce massive pump!!!! (Will feel like you're Cumming -Arnold)
bring a spare shirt incase you rip the one on! Haha 💪🏼✔️
Nutrition tip that I recommend for all of you late night sweet treat snackers! Two staple ingredients to always have on hand...
1.) your favorite fruit
2.) lite cool whip
I can't tell you how many times this has saved me from making really bad nutrition choices at night time!
Grapes, mango, cantaloupe, watermelon, pineapple, strawberries are some of my personal favorites to pair with cool whip 😏
Such an easy, cost effective alternative. I love halo top and all the low cal ice creams but I also like to follow a budget... this helps me do that 🎉
The love of the game is real with this group. More & more are coming each week to training, to gain an advantage over their competition. .
Take a look at some of our training clips as we get back to work tonight 🔥🔥
"We are only here for a moment of time. So whatever you do , do it with love"
What kinds of foods do you eat at work? Place your orders by 10 am today to bring this bison quinoa hash to work tomorrow! .
Pictured: Lean ground bison mixed with quinoa, brown rice, kidney beans, butternut squash, yellow onion and topped lightly with cheddar jack cheese and green onion.
Breaking the 200lbs 💪🏼🙌🏼💪🏼 During my off-season I worked hard not only in finding balance between food and a healthy lifestyle but also in building my strength 🏋🏽♀️🏋🏽♀️ I started with 25lbs in each side and I am able to hip thrust 235lbs now 💪🏼💪🏼 Consistency and dedication is 🔑 to reach your 🥅 Stay focus and keep moving forward!!! ps: @travis_amason thanks for pushing me to always break the limit 💫😊