Comin' at ya with the #basicaf Sunday post-glute workout pose 🍑🍑 #glutesthatsalute
I didn't do squats or deadlifts today, my neck/shoulder was bothering me after sleeping wrong last night and I didn't want to aggravate it more. I stuck with cable exercises, push-downs on the dip/pull-up machine, presses & hip thrusts all with bodyweight or banded supersets - and LOOK AT THAT PUMP no flexing required 🏋🏻♀️👌🏼Just goes to show you can get a great workout without the "traditional" exercises and switching it up is great for the body 💪🏼
👉Vampire Fitness Myths (They Just Won't Die!) 💀
Every so often I wind up at a big box gym and am reminded of just how prevalent the same workout myths are today, as they were fifteen years ago, when I first started. So it never can hurt to return to some good old fashion fitness myth busting. Shall we?
Myth: Lifting Weight Makes You Bulky.
Truth: Here’s what you need to know. Weight training makes you strong, not bulky. In fact, most who weight train will develop a leaner, more toned physique. Bulking up is not an easy thing to do, especially by accident. .
Myth: Cardio Is The Best Way to Lose Weight.
Truth: Why cardio can work, it’s by no means the most effective way to achieve weight loss. Here, again, strength training prevails. But better yet, is a combination of strength training and cardio. On top of sound nutrition, of course. (See the next point.)
Myth: Crunches Get Rid of Belly Fat.
Truth: False. Has always been false. Crunches may help to strengthen the abs, but that does little good aesthetically if you’ve still got globs of fat on top. Only good nutrition and a deficit of calories can get rid of belly fat. .
Myth: “No Pain No Gain”
Truth: A not only unhelpful, but also dangerous motto. Pain is a warning. You should never do an exercise that hurts. Now, discomfort, that’s fine OK. Feeling the burn and all that, great. But PAIN--pain means you’re doing something wrong. So if something hurts, stop immediately, That's it. .
I love people. Every person you meet has a story, you just have to listen. I hate small talk, there is nothing better than spending quality time having good conversation over coffee...or wine☕🍷 So many times times we engage in conversation and sure, we were listening. But if someone turned around and quizzed us on what we learned, the results would be pretty sad. Next time when in a conversation try focusing less on what YOU are going to say next and more on what they are telling you🙄 Happy Sunday!
Vacuum posing! It's tough if you don't practice, but like all things, it can be mastered! I'm in no way a master of it myself, but I do practice all the time and I think I've gotten pretty good at it!
(Steps are shown on my fingers in the vid 👍)
Step 1: Big breath in!
Step 2: exhale absolutely everything!
Step 3: really exercise your mind-muscle connection to bring those abs up and back towards your spine!
Step 4: practice a holding the vacuum and doing a bit of posing if you're comfortable with it!
Repeat these steps every day whenever you have time and you'll be one step closer to being a classic competitor!
Insista, persista, resista y jamas desista. porque tarde o temprano. Poco a poco, vendran los frutos de lo que sembraste con esfuerzo. Feliz Noche. 😇💥💥☇☇💪💪👏👏🏋🏋 Gracias a mi Gym: @realfitnesscali #natural#fitnessmodel#athlete @santiagobolivarc
💁🏼The term cellulite was first used in the 1920s by a spa to promote its services. Later, it started to enter the English-language when Vogue then referenced it in the 1960's. When it becme attached to negativity & shame I'm not totally sure. -
👸🏼However, it happened and now its time to detach it from all that negativity because it is a totally natural non-shameful fact of life.
💡Who was shocked at the percentage of woman who have it? That means chances are you cross paths with several other woman who also have it everyday. I encourage you to be open & talk to other woman about it.
✅FACT: Being overweight is not the cause. It might make it more noticeable, but cellulite can happen to anyone of any any size. Heck, supermodels get it!
✅FACT: It happens because of changes in the skins normal structure & fat cells, which enables the fat cells to push through the connective tissues. ✅FYI even babies can have cellulite 👶🏼
✅FACT: Crazy lady hormones play a huge role in the cellulite story & our life cycle stage will also be an influence so you see it's nothing you've done wrong. It's actually an indication of your awesome femaleness. 😊
✅FACT: You can be genetically predisposed ✅
🔅Being inactive & eating a VERY high carb diet (please note the word very there) can lead to the excess of carbs being stored in the fat cells, therefore increasing fat cells size which can make it more visible.( less active you are the less carbs you need)
❤️So what can you do? ☑️ be more active, ☑️eat a balanced diet, ☑️hydrate ☑️lift heavy so that you feel fricking awesome. You will likely find that the appearance overall reduces, but that shouldn't be your main focus because I can almost guarantee that will lead to an unhealthy mindset to your health & fitness.
❌Do not waste your money on cellulite "firming"creams because there is no evidence to show they do anything other than empty your bank account & give you false hope.
⭕️Every part of your body is something you should be proud of! Never forget that my beautiful people 😍😘
For the past few months, I've put a lot of effort into fitness. Some of you have known me since we were kids and can recall that I've always been a skinny guy. There are some people that have a hard time losing weight, for me, it's always been difficult to put on weight. To be able to see progress with my body, has been a very satisfying and rewarding feeling. This is just a start to a long process but I will continue to work on it and give it my all. #allornothing#fitness#fitnessjourney#justeat#bulking#liftweights#gains 💪🏽
Swipe left to see all but my bench opener!!
Competed in my first meet yesterday at @lauraphelpssweatt 's North of the Border meet for the @southernpowerliftingfederation and had so much fun! I made a 5 lb PR in every one of my lifts and then failed on my third attempt on every lift lol but still got a 430 squat, 365 bench, and 540 deadlift!! I can't wait to compete again but now it's time to get back on my diet and not be as fat😅 I had such a fun time and met so many great people, I can't wait to see where I am at her next meet!!!
335 (not shown)
Today I did some kettlebell stuff just to get my heart rate up and work the glutes a little. These are great if you really focus on activating the glutes and core. I did for 5 rounds for 15-20 reps without any rest between each exercise (rest for 30 seconds between sets). #sundayfunday#kettlebellworkout#workoutoftheday
What proper nutrition & exercise can DO for you 💪 So, I'm going to make this short and sweet 😘
I'm offering a 5 Day "Stop Eating Crap" group that starts Monday Nov.27th 🙌 - I teach you how I eat
- I share my grocery list
- I share my daily meal plan
- I post daily tips
- No requirements to join
Who the heck wouldn't want to join this group? If you'd like to commit with us on Nov.27th, comment "I'M IN" below! 😉
Please Share this if you know someone who is looking to "DeStuff after Thanksgiving" 🦃😁 #cleaneating#nutrition#healthylifestyle
I don’t have a lot of time to workout when I travel. Who does though, right😉
Here is one of my favorite workouts when I’m traveling.
This is called a Metabolic Chain, which are several exercises strung together to create a base, where 1-2 exercises are chained up by a rep each round.
I love the breathless (cardio) and burning (strengthening) effect. I get the most out of my workout in the shortest amount of time🙌🏼 Check them out here👇🏼👇🏼👇🏼 http://www.metaboliceffect.com/metabolic-chain/
Happy Thanksgiving week🦃