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1 08 July, 2020
Finally it uploaded after hours!!!!!! I do not have the greatest balance so you will get a laugh out of this video lol. Sometimes I need direction and guidance every now and then so I am subscribed to some home videos and I turn the volume up loud so I feel like I’m in the gym 😂. Got to do what you gotta do lol. But this was completed in 20 minutes and I was sweating and felt good!
I know sometimes sticking to a goal is hard, especially a fitness goal.
We start out strong, motivated, and determined...then we lose the initial excitement and often feel discouraged.
I feel ya, I’ve been there!
It’s not easy, it’s hard to keep going towards something that feels so distant, but know you’re not alone.
Sticking to your fitness goals will sometimes hurt, take more time then we thought, and require a ton more dedication and willpower.
You will need to continue to make healthy decisions that require a lot sacrifice.
Your body will be pushed to the max.
You will have temptations, a lot of them. But know it will be worth it!
I promise you when you reach your goal there is no better feeling.
Don’t give up on yourself or your goals because everything that’s usually hard, is for our own good.
You got this!
Now go be the Warrior Mom you were meant to be!
Warriormomfitness.com *Don’t hesitate to reach out to me! I’m here for you. Check out my website to see how I can help you reach your goals.
📷: My 13 year old son Gavin is a great example to me of sticking to your goals, no matter the cost. After waking up early to study and learn more about running a business, he went surfing with his brother. Then skateboarded with my husband and his brothers. Then went to jiu jitsu. We got home and he went all on his own into the garage to lift. He has big goals and does whatever it takes to reach them. He’s amazing. Stick to it!
1 38 July, 2020
150g cooked Pasta (6sp💙) with chicken breast and side salad with my homemade tomato sauce (1sp💙) and 1tsp grated Parmesan (1sp💙) = 8sp 💙☺️
So legs won yesterday's vote and here's some proof that I went through with it, although I didn't film all the exercises. I filmed sumo deadlift and goblet squats. And yes, I know I ain't the prettiest, but you're not suppose to look pretty when you workout 😉 (lmao).
Save this workout programme for a good leg workout! 💪🏼👊🏼
1. Sumo deadlifts (1st video) OR 3x5 à 120kg, 2x10 à90kg. Great exercise if you have some mobility problems or have long femur (like me). Activates a little more quads and glutes than conventional deadlift.
2. Barbell glute bridge 3x10. Couldn't find a good angle to film this one, so Google it if you don't know how to execute it. Great for hamstrings, glutes and lower back.
3. Goblet squats with elevated heels (2nd video) 3x10. My favourite leg exercise. The reason to do it with elevated heels, is because if you have poor mobility in your ankles, you can execute the squat with greater depth, thanks to the elevated heels. That way, you get a better quads- and glutes activation. The reason I love this exercise, is because I feel the best contact in my legs, but that's just me.
4. Rope pull through 3x10. Great exercise for hamstrings, glutes and lower back. The movement is similar to Romanian deadlifts, but I feel better contact in the glutes.
5. Leg extensions 3x10. Great isolation exercise for quads.
6. Smith machines standing calf raise 3x12. Great exercise for the calves and a must if you want to build those calves.
Truth be told, I don't even know what day it is?!
Thought it was Thursday but its actually Wednesday....
Lock down has got me feeling all sorts of vibes today & not going to lie but I am rather keen to get back to work hopefully soon! 🤞
But for now we focus on daily routine, training, moving flats and not losing what ever is left of my sanity but lets be honest - wasn't very sane in the first place, so we just keep smiling! 🤪
Pessoal, estou com uma turma on-line.
Passo os treinos diários de segunda a sexta-feira.
Você que procura treinos mais intensos, mais completos. Para fazer na comodidade da sua casa nessa quarentena. Saia da zona de conforto e veja os resultados.
Quem tiver interesse, me chama no direct que eu explico melhor como funciona.
Lifting weights isn’t just about increasing muscle mass! There are many benefits to lifting weights:
1. Keeps your bones strong and healthy
2. Reduces the risk of disease
3. It boosts your metabolism and fat loss
4. It helps regulate insulin and lower inflammation
5. It improves posture, sleep, mood and energy levels
6. It improves strength and endurance
7. It improves balance
8. It boosts confidence!!
Follow @fitmapp to find out the best gyms near you, wherever you are and travel! Staying fit made simple💪🏼 No need to lose your gains anymore when you travel!!
1 18 July, 2020
⚡️how to make your workout more effective⚡️ (at the gym OR home!!)
Yesterday I did the SAME exercises I have been doing for the past 3 months.
I’m still seeing progress
I’m still feeling strong
I’m still getting sore on occasion
My muscles still feel dead and shaky every time
⚡️increase the weight— literally 2.5+ pounds makes a huge difference
⚡️slow downnn— i did all my reps very slow and focused on form and contraction. Longer rep= longer time weight is on muscle = more work created
⚡️i pay attention to my rest periods— allowing myself 30~ seconds has done wonders for my workouts rather than getting on my phone or talking for a long time before starting again
⚡️adding more reps or sets: if I ONLY have 8lb for rear delt flys and I def can’t use my 20lb.. I’ll just keep the 8lb and do 15 reps each or add another set
If there’s a will there’s a way, try one of these methods in your next workout to spice things up 🌶
tips for growing the peach 🍑⤵️
1️⃣calories calories CALORIES. you HAVE to eat. you cannot cut weight & expect the booty to grow at the same time. hence why bulking (caloric surplus) & cutting (caloric deficit) phases are usually warranted 🌱
2️⃣heavy compound lifts: squats, deadlifts, hip thrusts 🏋🏽
3️⃣progressive overload: add more **weight** reps or sets to your compound lifts over time 😤
4️⃣patience & persistency: the process takes TIME. keep at it w/ these recommendations & you will see progress
👉🏼disclaimer: it has taken me 5 years of consistent lifting to get here lol (with multiple phases of bulking then cutting then bulking then cutting to gain more muscle mass)
“WHEN YOU FOCUS ON THE RESULTS, YOU SLOW DOWN THE PROCESS. WHEN YOU FOCUS ON THE PROCESS, YOU SPEED UP THE RESULTS.” @cartergood
I’ve spent a LOT of time recently reflecting on what it was that really helped to improve my mindset with body image, weight gain, food...
Because it’s by FAR my most commonly asked question 🌝
A lot of people will give you answers like positive affirmations about your body, keeping intuitive eating journals, practicing more self love, reading all these body positivity books/podcasts and following non diet Instagram accounts...
Whilst those things might be very helpful for some people for sure, I disagree.
What really changed everything for me was taking the focus AWAY from all of that stuff and finding things outside of myself that meant MORE to me than my body image. Things that really lit my heart up and made those worries seem small and petty almost🥺
Those things are going to be SO different for each person: Family, friendships and relationships, hobbies that you love, sport and performance, travel and experiencing different cultures, your job/career and education, pets, helping others....
Spending MORE time doing these things to build my sense of purpose, passion and what truly matters to me 🏋🏼♀️
For me it’s my sport. I love it so much, it’s kept me going in my darkest times (my parents saw this + used to talk to me about swimming when I was struggling. It ALWAYS gave me the drive to finish my meals). It allowed me to overcome some of my deepest fears and barriers, even on the crappiest of body image days - it gives me the strength to move past those thoughts + forget about them.
The answer I believe is not spending lots and lots of time trying to improve your body image + expect to wake up one day and love every inch of what you look like.
It’s taking the focus AWAY from it, and putting that focus towards things which empower you, which matter more, which give life SO MUCH MORE meaning than your body shape ♥️
Wearing @fortify_gear tights, my code is ‘Nina’ ✨
For once this weather isn’t really affecting my mood and I’m loving it!! Smashed my workout again today and I’m feeling goood👏🏻
Hope you’re all having a lovely day because you deserve it!💛
46 2738 July, 2020
भारतीय सेना अपने युद्ध कौशल के साथ साथ खेलों में भी सदैव अग्रणी रही है .. विशेषकर बॉडीबिल्डिंग में सेना के अनेक बॉडीबिल्डरों ने विश्व मंच पर भारत का तिरंगा सबसे ऊँचा किया है ... तैयार रहें , मैं अपनी अगली वीडियो में बताने जा रहा हूँ कि सेना में बॉडीबिल्डर के तौर पर भर्ती होने के लिए कौन कौन सी शर्तें हैं तथा किस तरह की तैयारी आपको भर्ती से पहले करनी होगी ...
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