Catching up on some Christmas shopping 🖤 but I’m excited to announce that I finally finished up my At Home alpha booty program as well as my meal guide ! 🖤😩 They will be available on my website on Christmas Eve ! I will be doing a giveaway as well this month 😩🙌🏽 aaaaaaand uploading on YouTube 🖤 I’m just doing so much shit this month, I’m sooo excited !
Here it is! I placed 3rd in this past competition.
Was I upset? Im not going to lie to you guys…OFCOURSE I WAS, but that’s only because I set a bigger goal this time around; a goal that was outside my comfort zone. This is the key to grow as an individual, you must push yourself to aim for the things you cannot yet do! You wont get there the first, second or third time around. “Failing” to meet the expectations you set for yourself moves you much closer towards your actual goal. Its easy for people to clap, cheer, and pat you in the back when you achieve a reasonable goal, however, aiming for an unreasonable goal, not reach it, but yet learn soooo much more in the process makes self-growth much more meaningful engaging and beautiful.✨💝
Overall Im so damn proud of myself! The Excalibur is one of the biggest competitions and let me tell you, these other ladies kicked ass! 💯🔥Phenomenal bodies that I will use as my own motivation next time around! Great meeting you guys and I cannot wait to grow bigger physically and mentally. As in now ill pretend to be holding the sword like the picture on the right🗡❤️😂 #girlswithmuscle#selfgrowth
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MY UNREALISTIC BIKINI BODY VS. MAINTAINABLE BIKINI BODY👆🏼
LEFT ❌: 158 pounds and 8% bodyfat. I was eating 1000 calories a day and training intensely for 4 hours a day. My metabolism was at an all time low, energy levels were low, stress / anxiety levels were high. (This is how NOT to compete)
RIGHT✔️: 175 pounds and 21% body fat. I’m eating 2200 calories a day and I spend no more than 90 minutes in the gym, 4-5 days a week. I’m my strongest, happiest, most BALANCED I’ve ever been.
I will always choose my health over my appearance. I will always choose my own self worth over the opinion of 5 judges. I will always choose time with friends and family over missing one workout. I will always choose self love over a six pack. And you best believe I’ll always always always always choose a donut over a salad 💁🏼♀️🍩
Does scrolling through your Instagram feed make you hungry 😋? I know, I’m salivating when I do! Well, have you paid close attention to your hunger, no I mean reallly paid attention to it lately? If not, then do try “learning your hunger” this month! (Great month to start 🙃) I have been listening keenly to - 1. When I feel hungry. 2. How hungry I am. 3. When to stop when I am kinda full. It’s truly amazing to see how my body literally tells me to go nourish myself and also tells me when to stop. .
If you ignore your hunger, (e.g. when you are super busy) your hunger signals will go away!!! ALERT 🚨 This is a sign that your body is starting to shut down and it will go in starvation mode. That means it will start storing FAT!! Don’t let that happen. Feed your body when you feel hungry (with nutritious food) and keep the metabolism going! It’s like a car 🚗....no fuel and it starts sputtering and shutting down! So basically- eat when you get hungry (plan for it) and stop when “kinda” full! Your body will thank you! #weightloss#energy#happy Have a fabulous day my dear friends and a very warm welcome to all my new followers!!🤗
Good morning everyone☀️❄️
Holidays are approaching (happy Hanukkah) & that means New Years is now just around the corner! Instead of scrambling for big changes you can make for 2018, try to make some small changes now that can alter your habits!
These changes can include:
👉🏻 writing in a journal
👉🏻 going on more walks
👉🏻 waking up early to get stuff done!
👉🏻 working on small projects for yourself
👉🏻 reminding yourself what you’re grateful for
👉🏻 trying out a new hobby or rediscovering a new hobby
👉🏻 breathing more deeply
These things aren’t BIG projects! They are small things you can alter in your day that can really make a difference... especially if you’re trying to make a big change for the new year.
Have a nice day everyone 🌸💕
Coffee Made Fit!
Click link in bio to order now @cafelefit
Order online at www.cafelefit.com
Your family needs more of your presence and less of your presents.🎁
Pro Tip: Breathe our all the air when you contract your abs so that you get the tightest contraction possible!
Slow & Steady Boys & Girls
I’m hitting abs about 3 times per week. Will increase during the warmer Chicago months 😉
🎥: @dillon.dinglasan .
⚡️4 Upper Body Moves on the Smith Machine ⚡️i used to rely a lot on the smith machine for learning proper form for my lower body moves, and it's incredibly important!! Although recently I've been using the smith machine for Upper body circuits. I used to techniques to really use this machine to its advantage: negatives and pulses....say what? 😖 let's rewind 👉
X10-12 one arm rows each side (targets your back lats and biceps) I will lower the bar for a count of six seconds. This is going to help develop my lats which tent to take FOREVER to get stronger. Doing negatives can help ignite that strength.
X10-12 overhead press (targets upper back and shoulders) notice I'm bending over slightly - but not hunching... to target the whole upper back and shoulder blades. I am doing pulses at the bottom to lengthen the amount of time
I'm under tension 🔥
X10-12 one arm overhead press these are a real killer, I couldn't do this with any additional weight (which is fine the bar alone is already 45lbs) but I'd like to add weight! For an extra challenge I am doing negatives (a count of six seconds on the way down and a count of 3 up) to get that tension and explosiveness ☄️it's a sincher! But I'm hoping that with a couple more of these moves a shy lil gal will feel a little more comfortable approaching a new machine at the gym. Happy Tuesday guys!
All of the carbs are going to all of the right places. 😏🍑 It’s about to be a crazy next two weeks with the holidays right around the corner. I’m working more than I ever have, I’m eating a lot, and I’m feeling stronger than I ever have. 👏🏼 It might seem like I am always upbeat and positive and happy, but the reality of it is, I am far from always being that way. I woke up at 5:15 this morning because I wanted to get my lift in, but all I wanted to do was stay in bed and sleep. Yes I am all about focusing on the positives, but sometimes you have to go through the worst so you can appreciate the good later on. I have honestly been happier than I’ve ever been and there are many things I can attribute to that, but the thing that stands out the most is the fact that I have put so much time into putting myself first these last six months. In the beginning of the summer, I came to terms with the fact that I needed to go talk to someone...I wasn’t myself, I felt lost, and I wasn’t happy. Do not be afraid to put yourself first by accepting that you need help and then acting on it. I have been focusing my energy on spending time with and talking with like-minded people, focusing on family, @styzar13, and I’m going out of my comfort zone and talking to anyone and everyone at all of my jobs...I wouldn’t want it any other way. #SocksAreMyThing#LifeIsGood#AndIWouldntChangeAThing 😇