PUSH DAY.... aka the best day😌
Video 1 🔹Cable Flies: possibly my favourite exercise for chest. This exercise is great if you have a shoulder injury and a great alternative to dumbbell flies as you will see many people using weights that are WAYYY to heavy and this put too much pressure on the shoulder joint which means your then not isolating your chest,so in short is pretty pointless🤷🏼♀️ SUPERSET
Video 2 🔹 Tricep press: this is an absolute killer and a right burn out! Ensure you are driving those elbows right into waist to really engage the triceps and get them little bad boys poppin🤙🏼🤙🏼🤙🏼 #personaltrainer#workoutoftheday#pushday#chestworkout#gymshark#gymsharkwomen#gettingitdone#selfimprovement#supersetworkout#burnout
Happy Friday!! Embracing my stretch marks and all because it’s the body I was given. Today is rest day☺️😁 & this weekend will consist of spring cleaning💃🏻🕺🏻🧹🧽 🦋with bae and baking loads of vegan cookies 🍪🤩
🧠 Now let’s talk about rest. Why should you take rest days? 🤔☝🏼Remember your body is not a machine if you’re working out everyday, you should have rest days scheduled in as well. Your body needs sufficient time to restore and refuel, especially after many days of strenuous physical activity. Taking a day off will not mean that you are lazy but it will help your body to replace the energy that is stored in your muscles cells for your next workout.
Also, you don’t see progress when you workout. Permanent progress is made on the days you’re recovering after the workout. Many injuries can occur if you ignore pain or soreness.
Here’s what happens if you workout while very sore, you will negatively impact your body mechanics adding stress on ligaments and tendons, thus increasing your chances to injury. Make your rest days productive instead with some low-impact activities like taking a walk or doing yoga, something fun, as long as you’re moving but not burning yourself out. So please rest beauties so you can see those results you’ve hustled so hard for👏🏼💪🏼🔥😘
I hate that i’ve been MIA lately but life just got the best of me! I made this chili a few days ago and OMG it was bomb. Literally so good that i’ve had the leftovers like 4 days in a row. Great for meal prepping and it’s nutrition guide approved !! ✨💪🏻
This goes out to all the ladies who put the time and effort into loving themselves as well as each other..
To those who spend more time empowering other women instead of tearing them down..
And to those who have the confidence to pay someone else a genuine compliment 💕💕
Tracksuit size S/M
Working out is supposed to be an escape from reality ! .
If your mind is thinking about others things beside the exercise in front of you, you’re not working out hard enough. Push yourself; try something different; and be better than the person you were yesterday💕 .
Did something different and added HIIT after yesterday’s upper body session. It was killerrrrr☠️ swipppeeeeeee 💪🏼
-burpees -kettlebell swings -weighted lunges .
Träningen för idag är avklarad, det är fredag, solen skiner, på måndag börjar jag mitt nya jobb och straxt bär det av mot Linkan för att hälsa på syrran @jennifer.holmbeerg 😍❤️🙌🏼 vore dumt att klaga på tillvaron just nu ☀️
𝘕𝘦𝘷𝘦𝘳 𝘵𝘢𝘬𝘦 𝘺𝘰𝘶𝘳 𝘩𝘦𝘢𝘭𝘵𝘩 𝘧𝘰𝘳 𝘨𝘳𝘢𝘯𝘵𝘦𝘥
This week, I found out that my eye sight went from 20/20 to not being able to pass vision test at the dmv😔.. the doctor mentioned that it may have something to do with the positive auto immune antibody test that I keep getting but they can’t pin point what it is (but it may also be something else, WHO KNOWS) .. so I just gotta keep coming back to see the rheumatologist each year just to keep an eye on it🙄🙄
Anyways! Now I’m prescribed these glasses since I can’t read or see anything from 6+ft away from me! Good thing glasses are in right now so I’ll keep a positive mind about wearing it 24/7❤️ 🤓
and Is it just me or did this week just 𝚍𝚛𝚊𝚊𝚊𝚊𝚊𝚊𝚐... Hoping everyone have an amazing and a much needed weekend!
“𝐼𝑡𝑠 𝑎 𝑏𝑒𝑎𝑢𝑡𝑖𝑓𝑢𝑙 𝑑𝑎𝑦 𝑡𝑜 𝑏𝑒 𝑎𝑙𝑖𝑣𝑒” - @whitneyysimmons
Let’s talk BALANCE!
For me it’s always been important whether I was planning on cutting or gaining to have balance when it came to my body.
I didn’t really know what importance this held until I started talking to a few people I trust and listened to a few people on YouTube talk about the subject of body-balance!
So let me explain...
I used to believe all I wanted was a huge butt and nice legs, but that wasn’t the best goal for me after all.
When I first started training, I did legs FOUR times a week...let me say it again for all the people in the back...FOUR TIMES A WEEK!!!
It was INSANE, I know but I had no idea what I was truly doing and hadn’t done enough research.
Sooo as you may figure I wasn’t proportional after a certain amount of times since I was training upper only TWICE a week...
I started seeing growth, and this wasn’t the best growth since I didn’t allow my body time to rest...
After seeing that growth though I started to notice I looked a little “off,” but I’m not saying to bulk up and gain a ton of muscle if that’s not what you want up top BUT being toned up top is a good thing to have too!
So after all that being said, don’t just focus on one area of your body, try to gain all around!
You may not wanna be ripped like Rambo or anything up top but it’s okay to be toned up top with nice legs too!
AND BTW these are great shoulder exercises to get you towards that balanced body ❣️ so #swipe •
Sports bra: @nike@nikewomen
Today’s breakfast is on the lighter side. I’ve been really sick the last two days and haven’t had much of an appetite. I’m also down another two pounds probably from not eating as much. Hopefully this stomach flu or whatever it is I have is done soon so I can go back to my regular activities. #gymshark#gymsharkwomen#getfit#healthybreakfast#followforlikes
Happy Friday beautiful people! 💛
I don’t know how I’m going to put this into words but basically I wanted to say that those moments of maximum discomfort, heart racing and anxious moments that you experience when you overthink a situation that is out of your comfort zone (even slightly). Like presenting in front of a small or large crowd, talking to your biggest crush, or even moving to another country on your own. It can also even be talking to the person sitting next to you or going to the gym by yourself. Everyone’s comfort zone is super different! Some will be able to do all of the above no problem but others won’t be willing to push themselves out of their comfort zone to do any even if they want to. We all get the mini panic attacks and the constant overthinking but that’s normal. It shows you care. But you need to constantly push yourself just a little every day and then soon you’ll realise how much progress you’ve made.
This week I’ve really seen what it’s like to push yourself and to try and get out of your comfort zone (every single day). It’s all about little steps because at the end of the day you can really change if you overcome these obstacles and just decide to become comfortable in the uncomfortable. I’m so frekin proud of myself for really managing to push myself when I felt the most anxious, the most discomfort and the most vulnerable because now I can do what I could have never imagined myself doing before. You’re the only person who is in full control of YOURSELF and the person you want to be and become! Never be afraid to try, never be afraid of failure, never be afraid of rejection, never be afraid of being wrong, never be afraid of change, never be afraid of BEING YOU!
P.S Yesterday I met an incredible person & I’m the happiest girl rn😭😍 and this is thanks to me stepping out of my comfort zone ❤️
⛅️ or ☀️ or ☁️ 🎀 Friday:()
Shoulder Friday always make me excited, it means after will my rest/eat happy day🙆🏻♀️🙆🏻♀️🙆🏻♀️
I dreamed my grandpa yesterday, he got sick badly and one of my friend with me took him to hospital, but actually he passed away a few years ago, I think he missed me in the heaven and I miss my home😢😢😢
Home always make us safe and be in love🥺
Rest WEEK. 😰
Yes, week. This is a very useful tool for us to use every now and then, especially when you have a holiday. ☀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Another reason it can be useful is if you simply cannot perform a deload without overshoting it. Thus counteracting the point in a deload. I would use this protocol if I felt that I wanted to overload. 🙃⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If the training block was extremely taxing and I knew a deload cannot fully dissipate fatigue, I would implement a rest week. Something I have done a few times when the volume was super high. 📈
The last one for me is when you just want to enjoy life, such as a holiday. When I’m on holiday the last thing on my mind is a gym. 2 out of 52 isn’t going to do nothing. 🙅🏻♂️
Let's Grow. 🔝
Why I do HIIT and never steady state cardio 🤪🙏🏼
HIIT (High Intensity Interval Training) involves short bursts of intense exercise alternated with low intensity recovery periods.
1. TIME ⏰ - one of the biggest benefits of HIIT training is that you can obtain maximum health benefits in minimal time. Typically, a HIIT session will last between 10-30 minutes. Mine are usually 20-25 minutes long. 😌🙏🏼
2. HIIT produces health benefits twice as much as moderate intensity cardio or steady state cardio e.g. jogging for an hour, cycling steadily for an hour, going on the elliptical for an hour! GUYS, I cannot stress this enough. Stop doing STEADY STATE cardio. 🚳
3. Activities performed during HIIT vary! But I like to use plyometric based (bodyweight) workouts because they are sooo fun and I love jumping around and also, YES light weight and even body weight exercise still contributes to muscle growth! 🍑💪🏼
4. The short bursts of high intensity intervals should be vigorous exercise that make your heart beat speed up A LOT. You need to be going ALL OUT during these intervals! 🙅🏼♀️
5. It is NOT just about the amount of calories burned during that one thirty minute session of HIIT. Doing HIIT causes a significant increase in your metabolic rate hours after exercise so you are burning calories long after you have finished exercising. Similar to the idea that weight training increases your metabolism and leads to you burning calories post training, at a rate much faster than someone who is not doing weight training.
I’ve been doing hiit for YEARS - 7 or 8 years ago I started and everyone thought I was weird lol. Still to this day I am constantly telling people to give up the bloody elliptical 🤦🏼♀️. Lovelies, if you want results, do HIIT 😁🤗.Message me with any questions regarding HIIT or life in general! 💗💗 Have a wonderful day! 🥰