There is a healing effect when we are joyful, cheerful people. ☀️
The word used for "joyful" is the Hebrew word "sameah" which means, 'to be glad, happy, or joyful.' The idea behind this word is that someone is choosing to rejoice - to consider the good that God has done, rather than the misery and the opportunity to be sad and depressed. ❤️
That is why we are to seek to maintain a "joyful" heart.
Há um efeito de cura quando somos pessoas alegres e alegres.
A palavra usada para "alegre" é a palavra hebraica "sameah", que significa 'ser alegre, feliz ou abençoado'. A idéia por trás dessa palavra é que alguém escolhe se alegrar - considerar o bem que Deus fez, em vez da miséria e a oportunidade de ficar triste e deprimido.
É por isso que estamos procurando manter um coração "alegre". .
Cable an crunches!!! ➡️ I’m going to start posting one exercise at a time & more often.. that way you guys will have a better way of understanding how to perform it, how to tips basically and better explanation of an exercise.
When u do cable crunches,❗️I make sure that my elbows touch my quads, this way you crunch your abs to the fullest! ❗️Do not swing your lower body!! ❗️Make sure to breath out during a crunch and breath in while stretching! ❗️Increase weight with each set, 4-5 sets reps and sets depending on your level of fitness and goals. Does this help❓Let me know!!
💪 @1upnutrition pre workout, bccas and protein is what I take for max results. TATYANA1 to save 20% #nolapersonaltrainer#bodyupgirlz#nolatrainer#explorepage#fitnessnola#1upnutrition
Went nice and heavy on barbell curls today. 💪🏼 ••••••••••••••••••••••••••••••••••••••••••••
Smaller muscle groups like the biceps, calves, and rear deltoids generally tend to respond well to higher reps, but that doesn’t mean you should only ever train those muscles for higher reps. Oftentimes the training modality we HAVEN’T been doing is the one that has the most potential to elicit a desired change. ••••••••••••••••••••••••••••••••••••••••••••
In other words, if you’ve been training for an extended period of time in the hypertrophy rep range (6-12 reps) it might be a good idea to switch gears and train for strength (1-5 reps) for, say, 4-6 weeks. By increasing the amount of load you can handle in a lower rep range, you’ll most likely be increasing your work capacity in the higher rep ranges once you revert back to that modality.
I’ve been through every phase ⬇️⬇️. .
2014 - trying to be “as thin” as possible. .
2017 - the pressure of trying to be as thin as possible for all those years finally caught up to me. .
2019 - trying to be as healthy as possible but as a lifestyle! Which means, I try to eat clean most of the time but still enjoy GOOD 👏🏼 FOOD 👏🏼 . I lift weights as much as I can, but life also happens which means I DON’T workout EVERY DAY! .
Learning to make these changes and to have the proper mentality, will allow a healthy lifestyle that is SUSTAINABLE! . -
As most people have learned humans are very habitual creatures. We thrive when we are in a routine- our bodies need it.
It took us awhile to realize that all we needed to do was to treat the gym more as a habit than a chore. Once we started making our morning gym session a habit it became our natural routine. For example, a few mornings ago we both woke up to our alarms- we were exhausted, sore and both getting the “back to school sickness” but our bodies got up, we made our breakfast, had our pre workout and showed up to the gym with zero thought of “let’s just skip today.” We are finally in the 𝒉𝒂𝒃𝒊𝒕 of working out every morning & it’s made everything so much easier.
So next time you realize that you are struggling to get your workout in or even just struggling to do something in general- laundry, dishes, homework- make a mental note of it & try turning it into a habit, make it part of your routine no matter what. While you’re doing that, try to find the negative habits in your life that you could live without doing (we all have some) and try to erase those from your routine. It will truly change your life. ✨
Nie kłamali Ci, co mówili, że sukces smakuje najlepiej, gdy masz go z kim dzielić... 😌❤️ Dziękuję swojej Najlepszej na Świecie Mamie oraz Tobie @p.karlik_buildyourself, za to, że z Wami jestem silniejsza. I nie zawsze musi być: „JA SAMA” 🥰
@akopszostak dziękuje za fenomenalne przygotowanie mnie do startów - tryskam energią, jestem szczęśliwa, zdrowa, uśmiechnięta i tak bardzo spełniona 😭❤️ dziękuję, że te 2 lata temu dałeś mi szansę i nadzieję, na sukcesy 🙏
Weekend kończę II miejscem w Pucharze Polski, III miejscem w Superfinale oraz II miejscem w Diamond Cup. Nadal nie mieści mi się w głowie, że staję na scenie jak równa z równą z dziewczynami ze światowej czołówki! 🙈😱 osiągnęłam w ten weekend swój MAX, a z formy jestem cholernie zadowolona, choć do następnego piątku musimy maksymalnie wypełnić moją sylwetkę 💪
▪︎ 1st picture after my workout today & 2nd picture taken after my workout on 16 february 2018 - It's good to look back sometimes. Just to see how far you've come and motivate yourself even more. The effort is paying of 🙏🏿🚧🛠 #fromskinnytolessskinny
Just a mirror selfie taken on a boring sunday..😴
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54 3,4094 hours ago
Change requires change. Type YES if you agree.
Diet and lifestyle can’t do everything, but by adopting healthier habits, you can achieve a lot, including shifting your body to a healthier weight, attaining a more positive nutrient status or improving various biomarkers associated with disease. You can reduce inflammation and improve your metabolism with exercise, and do the same and more with more and higher quality sleep and stress management.
Making changes takes effort, there’s no denying that! I wish there was a magic pill that could achieve everything that a lifestyle overhaul can. But unfortunately today real progress takes sacrifice, consistency, and patience. That said, if you’re game, great things await! Where to start? Try reading Genius Foods or digging into my (totally free) podcast. My latest episode with @bewellbykelly is a great place to start. 🙌🏼
Love you! ❤️ Max
P.S. Greetings from Colombia! 🇨🇴
117 2,9902 hours ago
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