Prachtig weer en een gezellig groepje bootcampers vanmorgen. We hadden er zelfs een bijzondere gast bij: Golden Retriever pup Benji van 12 weken oud 🐾 Hij heeft mij enorm geholpen bij het aanmoedigen van zijn baasje en de andere deelnemers 💪🏻 Tot over twee weken!
SUCCESSFUL SPONSORED THROWDOWN
An amazing event yesterday, our first ever in house throwdown (I think from the outcome it won't be our last). I've always been on the athlete side of these events, but today I was merely a spectator and judge.... Honestly I loved it just the same!!! I think it was because I was judging the girls I have been coaching day to day... So proud of each and everyone of you!!! Your hard work is paying off.
For a lot of you it was your first ever competition... And so many of you PRd on your lifts 😍. It's all about that community and atmosphere you all created.
2 W E E E K S P O S T S H O W
All that food has definitely been put to good use ...
Over the past 2 weeks I have taken some time to really envision how I see myself next time I step on stage so here we are .... 103.4kg is the starting point.
Training has not stopped since the @2brospro_events British Finals but for the first couple of days I played around with some new exercises I have programmed in but also after receiving feedback from the judges knowing the area/s I need to focus on. The foot has not by any means come away from the gas, if anything it is firmly planted as I really enjoy the feeling of being strong again and being able to go all out!! Now that the strength is returning so we can look to really progress on some lifts in this improving phase.
Focus on the process & the results will follow when the time is right. 2020!!
*Easy Cardio Advice Part 2*
Here I have a couple of the Veseyans RFC young development squad performing some conditioning focusing on the lactate energy system.
This type of training is well known due to the burning feeling it brings on in muscles (but don't worry this is not harmful to us at all).
My preferred work to rest ratio for this training is 1:2 with work periods being between 20-30 seconds and rest being 40-60 seconds. Sets of 4-6 sprints work well!
Ignore distance when doing this, it just so happened these guys made the length of a rugby pitch in 21s average.
The reason we train with these ratio's are to improve the 'lactate threshold' - the maximal intensity someone can work at before they cannot buffer the lactic acid build up quick enough and their performance drops.
The more we train in these ranges, the better we can train ourselves to counter the effects of this during sport and exercise, thus improving our performance.
Give this a go with whatever method you prefer but remember to work as HARD as you can always! Its a tricky subject to understand so message if you have any questions! @lewisgaffneyfitness
🚨 EXCITING NEWS! 🚨 - -
Following on from my previous post last week, I’m excited to announce that I have secured a venue for my FREE Boxing / MMA fitness class giving young people an opportunity to channel their frustrations and energy in a more positive and productive way.
The class will take place - -
This will be the first class of what I’m hoping to be a successful venture aimed at supporting young people living in communities affected by knife crime, providing access to the discipline of boxing / MMA training to help them lead fulfilling and healthy lives away from crime.
21-09-19🎂Another year younger! Thank you all for your wishes and the endless celebrations!!🥳 This year is going to be a big one!🥇🤞🏼as always, diet begins after birthday month, but we’ll make it weekend this time🤭😏ps. thank you students for always ‘believing’ I’m forever 18🙈
Mood: 😬 •
I’m honestly, probably just thinking about @chickfila or actually being a strong (ahaha jk jk) 💪🏽😩😂
23 2,28819 September, 2019
ᵂᴱᴿᴮᵁᴺᴳ So excited to start this new challenge #HipPretzel with all of you! These next 10 days we‘ll be stretching our hips and working our way towards lotus pose in a healthy and thoughtful way. As always it’s not about getting into the perfect pose, it’s just about working with what we have and how it feels good to your body. We always offer two poses to choose from. You can choose the pose your body needs more or practice both. Feel free to use props or modify anytime.
We start off with either a low lunge or lizard pose. I chose this twisted lizard as it feels so good. 😍 If you go with it too, feel free to roll your foot on its outer edge but take care that your foot stays flexed and keep it pointing to the same direction as your knee.
❗️For most hip openers and lotus pose it is important to understand that you always want to prevent any kind of twist of your knee. The knee joint only moves in one plane naturally. The hip joint in contrast, provides full flexibility in all three dimensions.
🧘♀️Hosts: @ker.yoga @northernstar_yoga @yoga_mami @yogawesermarsch @yogileonie
💕Sponsors: @aloyoga @alo.moves
54 58618 hours ago
🍋Fun Friday Cardio Circuit... with a GIVEAWAY!!🍋 .
➕Add this circuit to your next #workout or give it a try right now 😁.
1)Criss cross jumps.
4)Plank reach and rotate.
5)Pulse squat to in & out jump..
✏️Try 30 seconds each, minimal rest between exercises. Adjust to your level of #fitness ! .
👏🏼Now on to the GIVEAWAY!!! If you’ve followed me, you probably know I love Amino Vital! I drink the Action everyday. It is an electrolye drink with plant based BCAA’s. I’m pretty sure I survived Arizona’s Summer heat this year thanks to Amino Vital 😂.
🎉They are giving FIVE lucky followers a Lemon flavored Action!! Check my story for details and my favorite lemon Action recipe 🍋🍓🌱.
✔️To enter: Like this post and give @team_aminovital a follow! You must also be following me to be eligible to win. Winners selected Wednesday September 25th!. .
Top 👚: @ryderwear
Shoes👟: @vivobarefoot .
🍀Good luck and enjoy your weekend!! ———
💙💙💙💙💙💙💙💙💙💙 #stayVITAL#plantbased#bcaa#cardio#cardiocore#core#fullbodyworkout#giveaway #funfriday#igfit#workoutideas #igfitness#stephderbyfitness#womenshealth
107 2,84020 September, 2019
You are not alone because God can see the battles of your heart, just trust in Him...Have a blessed weekend, loves🙏🏻
61 1,70621 September, 2019
Eternal optimist. That's how I would describe myself. And if you ask my friends, they'd say the same. They'd probably say I'm optimistic to a fault. I'm always like, "yoooooooo, but look at the bright side." It's not that I'm naive or unrealistic. I'm well aware of the negatives and downsides of certain situations or circumstances, but I do believe we have the power to choose what we focus on. I do believe that perspective is EVERYTHING and that positivity can make even the most difficult situations a little bit better.
Throughout my journey as a full-time traveler and blogger, optimism has been my greatest source of strength. I saved up a year’s worth of money while working in corporate human resources before quitting my job to travel the world. It sounds like a fairytale, but it took a lot of sacrifice and discipline.
Once I quit my job, I was faced with the reality of not knowing when I would receive my next pay-check. Even now as a full-time blogger, an income is never guaranteed. My faith has carried me through these times of financial instability and uncertainty.
With that being said, @frostbank recently asked me to be a part of their #OptForOptimism campaign to inspire good and I was like heck yeaaaaaa because that's the primary goal of my platform. I used @culturemap to find a local charity called the Freedom Place. If you've been following me for a while, you know that I've been wanting to find ways to help out human trafficking victims. I don't have a grand plan just yet, but simply donating to this organization has been a great start for me. I'll be exploring more ways that I can give back and I want to encourage you to do the same. Whether you give your money, time, or skills, there's a way to contribute to a cause that may be near & dear to your heart. A little bit of generosity can go a longgggg way!
How do you opt for optimism and give back in your day-to-day life, whether it be through time or resources?
One of the most effective ways to destress and find peace is to spend time in nature. Go for a walk, breathing, feeling, seeing and sensing is just a tonic to bring you back down to the earth and appreciate the beauty of nature🌞