체중 : 생략 (체중게 없음, 여행 중)
1식 : 곡물식빵 작은 것 3, 배트남 사과2(크기가 작고 씨가 대부분) 계란 5(노른자 x), 채소 많이
2식 : 닭가슴살 100g, 현미떡 1, 아몬드 7(김맛, 불닭)
3식 : 닭가슴살 100g, 현미떡 1, 아몬드 7(김맛, 불닭)
4식 : 계란 흰자만 5
1차 : 공복 유산소 40분 (7K 러닝)
2차 : 어깨 웨이트 50분, 유산소 20분 (인클라인)
이번 여행은 먹방 한번 못했지만 잊지 못할 정도로 완벽하게 하루하루를 보내고 있다. 먹는 즐거움 그 이상의 행복을 느끼고 있는 중. 진심으로, 함께 여행 오자고 한 우리 써니 언니에게 너무도 감사하다💕
Awesome session tonight with a massive turnout!! Everyone smashed it!
Fancy giving it a go? Get in touch with myself of @tribe_fitness_pt 💪🏼 Competitive rates
💪🏼 No gym fees/membership
💪🏼 Focus on nutrition as well as exercise
💪🏼 Adaptations for all abilities 💪🏼 Discount block bookings 💪🏼 Discount small group sessions - bring a friend!
💪🏼 Armed forces, NHS & emergency services discount 💪🏼 Fat burning 💪🏼 Muscle building
💪🏼 Endurance training 💪🏼 Boot camp training 💪🏼 HIIT training 💪🏼 Healthy cooking lessons & recipes
A common misperception is that weights will prevent you from achieving your weight loss goals.
Not only is this incorrect but weight training can; increase calories burnt, prevent injury & more importantly make you stronger! 💪🏽Ladies pick up the weights & have some fun! 🏋🏽♀️
Working out in jeans? Yep. Today, I have felt more normal than I've felt in weeks. But I've found that sometimes I start feeling ill in the time it takes to switch pants, so I decided if I wanted to workout, I needed to do it now! 😂 On top of that, I've gotten to catch up on some cleaning. Any mama knows how the house falls to shambles if mama is out of commission. 😂
The last thing I wanted to do this morning was work out. I was tired, sore, didn’t feel too well....but it’s Monday and I wanted to wear my new shirt I just bought. And while you are resting the people that want to kill you simply because of your profession aren’t...so get out there and train🚔👮🏻♂️🏋🏻♂️
I quote James Clear (author of Atomic Habits) often:
“All of the habits that you have right now — good or bad — are in your life for a reason. In some way, these behaviors provide a benefit to you, even if they are bad for you in other ways.
Sometimes the benefit is biological like it is with smoking or drugs. Sometimes it's emotional like it is when you stay in a relationship that is bad for you. And in many cases, your bad habit is a simple way to cope with stress.
For example, biting your nails, pulling your hair, tapping your foot, or clenching your jaw.
These ‘benefits’ or reasons extend to smaller bad habits as well.
For example, opening your email inbox as soon as you turn on your computer might make you feel connected. At the same time looking at all of those emails destroys your productivity, divides your attention, and overwhelms you with stress. But, it prevents you from feeling like you're ‘missing out’ … and so you do it again.
Because bad habits provide some type of benefit in your life, it's very difficult to simply eliminate them. (This is why simplistic advice like ‘just stop doing it’ rarely works.) Instead, you need to replace a bad habit with a new habit that provides a similar benefit.
In other words, bad habits address certain needs in your life. And for that reason, it's better to replace your bad habits with a healthier behavior that addresses that same need.
WHY JOIN @mermicorn_fitness SMALL GROUP TRAINING?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. WHETHER YOU’RE A BEGINNER, INTERMEDIATE OR A VET., WE HAVE PLANS FOR ALL FITNESS LEVELS. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. SMALL GROUP TRAINING IS EXACTLY THAT.. NO EXTREMELY LARGE GROUPS, JAMMED INTO ONE CLASS..EACH CLIENT GETS ADEQUATE ATTENTION AND GUIDANCE. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. TRAINING IS HELD IN A FULL GYM WITH ACCESS TO ALL GYM EQUIPMENT, DURING TRAINING.. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4. RECEIVE PROPER ASSESSMENT AND A PLAN, DETAILED SPECIFICALLY FOR YOU. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. EACH CLIENT RECEIVES AND INBODY SCAN, BODY ANALYSIS. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. PROGRESS IS RECORDED USING MULTIPLE TECHNIQUES. (EVERY 30 DAYS) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. FUN AND FAMILY ORIENTED ENVIRONMENT, WITH TONS OF MOTIVATION 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
8. OPTIONAL, CALORIE TRACKING DEVICES. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
9. ONE STOP SHOP FOR PROTEIN, BCAA’S, SQUAT BANDS AND MANY OTHER ITEMS TO HELP YOU ON YOUR FITNESS JOURNEY. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
AND SO MUCH MORE‼️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
WE STILL HAVE A FEW SPECIALS GOING ON AND A FEW SPOTS AVAILABLE... DM ME FOR MORE INFO ON HOW TO GET STARTED.💪💦 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #Fitness#FitLit#Journey#WeightLoss#MuscleGain#Booty#StrongIsSexy#BuildItDontBuyIt#GymGrown#AuNaturale#HardWork#MermicornFitness#NewOrleansTraining#GetFit#SexyMama#SmallGroupTraining#AnytimeFitnessNewOrleansEast#WeightTraining#StrongIsSexy
0 09 hours ago
More proof the scale is a liar. Dropped almost 5 lbs in a day
4 39 hours ago
Getting home from the gym in time for the sun to rise. ☀️ Meal prepping - grilled chicken breast with lime and jalapeño served on brown and wild rice.
What do you do when those nagging injuries just don’t seem to go away?
Well, the worst thing you can do is to stop working out all together.
Instead here are 3 things you can do to work around injuries and slowly get back to performing your best.
Step 1 - Adjust training variables to a point that no longer causes pain. The variables are as follows:
Volume - How many sets and reps you’re doing of the painful exercises.
Intensity - How much weight you are using.
Frequency - How many times per week your training each lift.
Simply drop the weight and volume/frequency to a point where you no longer experience pain. Yes, this might be very light, but it’s better than simply quitting all together. You can slowly increase the weight and volume/frequency over time.
2 - Find exercise modifications. For example, if you feel pain with a back squat, you might feel completely fine with a front squat. Maybe simply raising your heels a bit make the pain go away. Whatever it is, find what doesn’t hurt and focus on this movements.
3 - Fix any obvious weaknesses or asymmetries. Pick accessory movements that will help train up weak points, improve mobility, improve motor control, etc. If you don’t know what to do, find a coach or qualified clinician to help you with this.
Obviously, serious injures should be managed by a healthcare provider.
3 99 hours ago
You have to plan for it, you have to want it, you have to fit it into a busy day, you have to be mentally tough. The hard part isn’t getting your body in shape it’s getting your mind in shape! ✨💪🏻 #gymshark66
4 299 hours ago
lean & meeeean😈
-working on getting bigger and stronger as always. Been eating a lot more so that’s good🥳
Keeping’ up the consistency, can’t wait to see more changes!
5 4589 hours ago
428/428 #runstreak#running#mileaday#mile YTD: 35 miles #swim#weighttraining
For some reason, I am totally exhausted today! Swam 3000 yds... then weight training with Mona was three sets of a circuit that included: walking sideways squats, biceps with stretchy band, walking lunges, triceps with stretchy bands, back with weights, curtsy lunge with weights, shoulder press with bands and sitting in a squat on the wall with weights. Used 15 lbs for all exercises. Then I ran a mile on the indoor track at the Y. About to go take Jack for a walk. Think it will be an early night for me!
“You are only confined by the walls you build yourself ...
Yesterday was the biggest step I’ve taken out of my comfort zone to date!
Attending a posing class with other female athletes who I could potentially be competing against in June.
To say I was absolutely bricking it is an understatement & I can’t even remember how many times I tried to talk myself out of it up until the day! But I can honestly say I’m so glad I gave my head a wobble and went, It was so much fun and everyone I met was in the same boat as me, it’s not something that came naturally to me, and I know that I’m going to now have to work my arse off practicing, but like someone said to me yesterday, comfort is the enemy of progress , and if you want something you’ve never had, you have to do something you never did.
And that shit is real talk!💯
—————— #posingpractice#firsttimer#comfortzone#believeinyourself#myfitnessjourney#weighttraining#bodybuilders#mindsetiseverything#gymlife#motivated#stepoutofyourcomfortzone#doyou#workinprogress 💯
Week 2 has begun! I love the look on people’s faces when you tell them your doing 6 days a week.... like yes, I’d thought I’d hate it just like you but nope! I’m in love with my journey so far! I look forward to hitting the gym. It really has become a positive place for me to take my negativity and get it out. Stress of being a full time student and dealing with my mom on hospice all while trying to plan a wedding.... sometimes I forget I need to allow myself to process everything I’m doing and going through and the gym is it for me. In my own space, with my thoughts and music. 💪🏻🤘🏼🥵 #thefeels#inmyownheadspace#myworld#gym#gymlife#dobetterbebetter#emotions#bodiesbyrachel#weighttraining#gains#mentalhealth#loveyourself
This program is definitely challenging all of us. I feel stronger, have more endurance, and I’m motivated to keep progressing with this awesome community.
Let’s get it team. How are you all feeling?
Motivación de Lunes. Súper enfocada haciendo mi programa con la comidas MAwarrior. Este programa nos está desafiando a todos. Me siento más fuerte, tengo más rendimiento, y súper motivada a dar lo mejor de mi en estas próximas 7 semanas.
Dale mi tribu, como se sienten hoy?
284 19,79811 hours ago
Mood this week (and always): Dig deep. It’s that 10% more that sets you apart.
I don’t love the word “talented,” because I think it often mistakenly replaces the words “hardworking, committed, and driven”.
And that is exactly how I would describe @crossroadstudios. Thanks for this photo 🙌.
43 82115 hours ago
Hey guys, today I want to talk briefly about two different types of muscle tensions, concentric and eccentric, and how EACH can contribute to the success of your workouts! 👏🏼
👉🏼So, it’s no secret that the trick to working out is to stretch and flex your muscles. By doing this, your muscles experience what is called ‘tension.’ It is tension that breaks your muscles down only for them to grow back bigger and stronger in recovery. What many people may not know is that there is more than one way to generate muscle tension. The most famous, concentretic, or, ‘acceleration’ is the movement against the resistance of the weight. So, for example, the upward thrust of a squat, or the lifting up aspect of a bicep curl.
Many people then return to the resting position quickly, without much control of the weight. Although this is understandable when you’re 45 minutes into a workout and you’re beginning to tire, it is actually super important to ‘control that negative’ in order to maximize your hard work!🙌🏻👊🏼
⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏼By returning to a rest position slowly, you are practicing the other half of the muscle tension process- eccentric motion, or, ‘deacceleration.’ Deacceleration is when the force of the weight is greater than the force of the muscle. 💪🏼
Through ‘controlling the negative’ by moving slowly in returning to the rest position, you are maintaining constant tension upon the muscle, increasing the effectiveness of the repetition and doubling the benefit of the exercise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, when working out, don’t swing yourself back down to the starting position. Instead, move slowly and you’d be surprised as to the tension you’ll feel.
Together, we got this! 💪🏼😏💕
Sporting the gifted @gymshark@gymsharkwomen Camo Seamless in Berry Red 😍🙏🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
134 2,53314 hours ago
Happy sunday! 💕
“A quitter never wins and a winner never quits.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is a quote from the book “think and grow rich” 📚 and it really got stuck in my head. Never give up on your goals, even if that means you have to fail a thousand times before you win.
62 1,56226 January, 2020
Double trouble 👀
21 63023 hours ago
A sad reality in life is that life is deceiving short. Think back 10 years ago. Where were you? What were you doing? I bet it doesn’t seem all that long ago. With that being said, so much has changed and you are a completely different person. In my opinion, it’s so important to ponder where you’ve been and where you are now. If history has taught us one thing it’s that understanding the past can prevent similar mistakes in the future and help you grow moving forward. •
These two pictures are only separated by a handful of short months. In those months, I’ve learned a lot, I’ve made mistakes, I’ve had my highs and I’ve had my lows. When it comes to lifting, I’ve gained 15 lbs of healthy mass and set new PR’s in just about everything. I am proud of the work I’ve put in and I wouldn’t have even realized that unless I took the time to look back. There’s so much I could’ve done different, but I am who I am because of my choices. If you’ve made it this far in reading, my message is to take 10 minutes and ponder how far you’ve come in the last few weeks, months, or years. If facing this makes you unhappy, that’s fine, because now you have more time to make the proper changes. Life is short, whether you like it or not, but the biggest question you can ask yourself is what am I going to do with the time I have? #life#advice#change#changeisgood#forward#lifting#fit#fitnessjourney#fitnessmotivation#fitness#transformation#fitnesstransformation#weighttraining#gym#love#live#livelife#liveyourbestlife
101 1,51126 January, 2020
My fabulously bonkers best friend (since school days) finally came to train at ROAR 2 today 💪🏻💪🏻💪🏻
Swipe and SAVE if you want a workout or just to watch Charlotte being silly😂
We performed the exercises in pairs, in this picture order 3x 12 reps.
Training/ exercise questions welcome below and if you want good healthy eating out in London tips then follow Char @healthyeatslondon 💕💕💕
25 16210 hours ago
hi there, hello 🙃 I’ve been pretty inactive since I last posted because I’ve been crazy busy and sometimes life just gets in the way but I’m back!
I had four good gym sessions last week and continued tracking. I’m getting better at hitting the carbs now so I’m gonna stick at the maintenance cals for a few weeks and see how I go. I’m also gonna change my training split so that I can focus on my weaker areas with my PT as I’m starting to feel unmotivated when training chest and triceps - if it isn’t working, make a change 🙌🏼 ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀ hope you all have a fabulous week! 😘 outfit is @prozis 💙