Summer is over 😭 Winter is coming 🥺. Fun fact: Aside from plants boosting oxygen in your home, they also increase humidity. This is perfect for the winter season when the air is very dry and your throat keeps getting stuck together in the middle of the night 😂. Guuuiiillltyyyyy. Plants and Bamboo Charcoal go hand in hand for a more fresh feeling home. Don’t forget to water these lifesavers 💦.
✨ You do you 😘
Another lower body day 🤗 Lots of glute focused exercises 💥🍑 Tag your workout buddy and save for later ❤️
1. Weighted step ups
2. Elevated stiff leg deadlifts
3. Curtsy lunges
4. Sumo deadlifts
5. Good mornings
Hello babes.!! 🤗 ▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎
I did my ab day last night and the warm up was a quick cardio. And my legging being touch big did not hold up they did go down not super low but they did go down to like my hips and got baggy around thighs because of it. And then the bra was actually very supportive with the no padding part. But the leggings stood in place pretty well during the ab work out part. So I was correct not cardio or hit. I mean you can but after each move you will just have to pull up a bit. But other than that they felt amazing still loving the color.! ▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎
If you want to try them out which I reccomend to save yourself money I do have a 20%off code. 'Shalwon' @pineappleclothing or go to link in my bio! Love you guys.
Friday's more fun with matching prints 🌴// #Nala #TapToShop
P.S WIN A TRIP TO BALI ✈️🌴- Sign up with the link in our bio 👏🏻
Can’t feel your glutes when doing barbell back squats
Try Front Squats!
I know this might surprise some of you. Front Squats are known for being a predominantly quad dominant movement. Which they are.
But they can be useful in helping people feel their glutes, especially if you are going deep.
When we look at the back squat, we see a predominately hip extension movement. The muscles that cause hip extension are the glutes, hamstrings and adductors.
MOST people will allow their chest to drop down a bit when they perform a back squat to allow the bar to remain over their centre of mass. This is particularly true for those of you that squat in the low bar position. This means that the angle at the knee remains more open.
When we front squat, we are going to keep our chest much higher, almost vertical. This makes the movement predominantly knee extension. Which is why we get so much quad involvement. Ultimately this means the angle at the knee is much smaller and closed off.
So why does this mean more buns
Well, our hamstrings cause flexion at the the knee. At the bottom of a front squat, our hamstrings are fully flexed. This means they can’t contract any further so they can’t contribute to the lift. By taking out a major player like the hamstrings we are forced to rely on our glutes to get us out of the hole before our quads can kick in and finish the lift for us.
So there you have it! Want a better mind muscle connection to your booty Do more front squats!
Don’t forget to enter my massive giveaway in my last post! 3 months worth of personal training is up for grabs 💪🏻
#SamBarberTraining #BodiesByBarber #613lift_ltd
Vinyl is up at @byndfit ! I don’t think I’ve been this excited about a window treatment in my entire life haha!
I set a goal for myself on Monday and today I reached it!! I am so damn proud of myself and want to ask you all—> what is holding you back!!
What are your fears What keeps you from taking that first step and making yourself a priority 🙌🏻
Hope everyone is having an amazing week and finishes this week out strong! 💪🏼
Can animal prints be a thing forever
Did anyone hear that squeaker...don’t stink. Please don’t stink!
Following on from last night's post about motivation and self belief growing from tiny acorns of success.
Here is the next step of my fitness journey. I entered this fitness challenge purely to have a good workout and raise some money for an amazing charity. I had won most improved in the @s.l.a.m.bournemouth Find your Strong fitness challenge and had finally begun to believe that I could achieve, could succeed and could believe in myself. I also missed having a little competition and a challenge that really scared me.
I was so nervous arriving to this workout, I even apologised to Gavin for the rubbish attempt that was about to take place. Whenever I join a new class, race or group I always introduce myself with an apology. "I haven't been doing this for long and am not very good, so I will try and keep up, but sorry for when I don't". Why do I do that
As it happened, despite already having done a circuits class that morning, I absolutely bossed it! I dug deep and refused to quit, even when it burned (the skin right off my elbows as it happened). I am proudly at the top of the female leader board, with only one male ahead of me.
So I really need to stop apologising for the person I used to be and recognise the strong, capable and motivated woman I am now. Next time I apologise or doubt, please make me do some burpees, promise
#fitmum #fitnessbody #fitnessreality #fitnessjournal #fitnessgoals #fitspiration #fitnessblogger #fitnessmotivation #healthylifestyle #healthymum #healthychoices #healthybody #hiit #circuits #reps #icandoit #selfconfidence #believeinyourself #thisgirlcan #findyourstrong #mumbod #postpartumbody #strongmum #fitnesschallenge #stopapologising #strongnotskinny
Sabías qué...⁉️ Calorías Negativas
Lo siento, pero esta info puede hacer que más de uno se tire de los pelos... 🤯
➡️ ¿Mito o verdad
Pues... como otros muchos, es un mito. No existen alimentos que requieren mayor gasto energético de nuestro cuerpo para digerirlos del aporte calórico que nos proporcionan.
🔸Cuántas veces has oído que determinadas verduras como el apio tiene calorías negativas Según esa creencia, es porque tienen un aporte calórico tan bajo que el cuerpo gastará más de lo que aporta el alimento ⏩ Falso
🔸Y cuántas veces has oído que las proteínas también son calorías negativas por el complejo proceso de degradación de estas moléculas a aminoácidos ⏩ Pues Falso también.
➡️ De todas las calorías consumidas a través de la alimentación, en la termogénesis inducida por la digestión (calorías quemadas por realizar el proceso digestivo) se estima que se emplean:
🔸Del aporte calórico de proteínas, se utiliza alrededor de un 25%
🔸De Hidratos de carbono, alrededor de un 7%
🔸De Grasas, alrededor de un 3%
Resumiento entorno a un 10% de media de nuestra ingesta calórica total.
Es decir, que al final, por pocas calorías que aporte o por complejo que sea el proceso de digestión, sí cuentan porque como veis, tan solo un % de lo consumido se emplea como energía para digerirlo.
➡️ En definitiva, no te agarres a todo lo que escuchas y lo uses como solución rápida para lograr tu objetivo. Intenta adoptar cambios que te ayuden a transformar tu estilo de vida y creen adherencia. Busca el balance correcto entre ejercicio y una buena elección de tus comidas. No hay más trucos que ese!
#calorias #alimentacion #nutricion #dieta #nutrientes #prozis #fitness #nutrition #mountainlovers #healthylifestyle #fitlifestyle #corefitnesslifestyle #foodie #gym #crossfit #fitnesswomen #metabolic #strength #bodybuilding #abs #personaltrainer #ocr #spartanrace #womenshealthesp #fitnessmotivation #fitnessblogger
In this video I'll share you my story how I started my fitness journey. If you want to see more videos like this, please drop a comment below 👇🏻
Pilates Review: took a Pilates session on the reformer with one of our awesome new instructors at Columbia, Liz, today! It was a great mix up from the typical weight training I’ve been putting my body through and it did a great job pointing out some muscle imbalances and postural things I struggle with. I was amazed by exactly how much can be done on these reformers and the practical transferable uses of the moves. Whether it’s improving squat technique, golf performance, stabilizer muscles, or teaching someone how to lunge, Pilates will have you feeling muscles you never even knew existed. We all can benefit from better posture and a stronger core, so I highly recommend mixing in some Pilates to your routine. Check out a studio near you and if you happen to be a member at Columbia, definitely get yourself on Liz’s calendar!
💪😌DELOAD DAY 1😌💪
A few from the first upper session of the deload.
Video one is a set of Pendlay Rows - 4 sets of 8x50kg
Video two and three were the two bench weights with 3 sets of 8x47.5kg (video three) followed by 3 sets of 8x55kg.
Essentially for this deload week, I've taken the weights I would be hitting and shaved 30% off. Nothing clever, nothing fancy. Just trying to keep active whilst allowing for some recovery.
It's also making me work overtime to curb my ego. Might need to write 'I will not max out' 1000 times on a chalk board.
Friday tomorrow though. Saints at home. Lovely stuff.
👋How cool would it be to work with a group of like minded people who share the same fitness goals as you
Fitness goals are achieved with accountability and support, a plan, a great community and coaching.
If you like what you saw
You could to be apart of this amazing tribe that support each other and help keep each other accountable towards their fitness goals.
By the end of 2019 you could be in the best shape of your life both physically and mentally.
I look forward to welcoming you to my growing tribe of amazing clients, just DM “𝐇𝐄𝐋𝐏” and I’ll be in touch.
Do you know someone who may find this of interest, tag them in the comments below.
CHOCOLATE MACA OATS
I’ve reaaaally been on a smoothie kick lately but we didn’t have frozen bananas today so I went with some steel cut oats for breakfast! changed things up tho and made chocolate oats and WOW I seriously was in love!
been sooo inactive lately and just busy with school and hanging with friends butttt this weekend is a 4 day weekend and I’m going to San Diego for a few nights soo I’m hoping to find some yummy food there I can share!
chocolate maca oats: • gf steel cut oats
• 1 tsp maca
• 1 tsp cacao
• macnut milk
• coco yogurt
• coconut shreds
• cacao nibs
all plant based • follows food combining
Jess has been busy filming new Jennis Fitness Circuits (JFCs) today! Safe to say we feel sorry for her abs tomorrow! Head to our stories and you'll see what we mean, plus get a little taste of what you'll find in the app!
#OnTheBlog this week- my favorite workouts that help me bust a sweat! 🧘🏻♀️🚴🏻♀️ Before moving to Alabama, I typically followed the same workout routine for 4 years straight — no surprise I became burnt out! I started attending group fitness classes and they were a game changer! Any recommendations on what I should try next 🤗
Do you prefer group classes or do you like to work out solo Tap the link in my bio to read! ✨
#megansmusingsblog #lifestyleblogger #fitnessblog #groupfitness
Where will you be in 100 days
Your choices for the remainder of 2019 will dictate what that looks like...
Healthy groceries- $100. Too expensive.
Dinner date - $100. Reasonable.
Month of supplements - $100. Can’t afford that.
Night out drinking - $100. Weekly occurrence.
Personal growth seminar - $300. Crazy talk.
Designer purse - $300. Have to have it.
Start a business - $200 - can’t justify that.
iPhone 11 - $1000. The newest model is a necessity.
60 minutes at the gym. I wish a had time.
60 minutes watching Netflix. Time flies, let’s watch another.
Everything in life is about the choices you make. Show me your checkbook and your calendar, and I will tell you what your priorities are. #truthbomb
But, the beauty of this is that you have the power to change them at any time by DECIDING you are going to do something different.
What if today is that day The link is in my bio for deets! 👊🏼
Don't let the fear of falling keep you from flying. ✨
This picture was taken right before my right foot slipped and I fell out of the pose. But that didn't stop me from climbing back up and doing it again. In life we will fall and fail many times. But with each fall you learn a lesson so when you get back up you are stronger and better to do it all over again.
Question Was I born being able to lift 15lb weights No, is the correct answer last year at this time I was lifting 8 lbs weights so if that doesn’t tell you how capable we are of growing, I don’t know what to tell you.
We all believe that we have to live this perfect life but the end reality that counts is the EFFORT we put forth daily. And when you build on your EFFORTS every single day that’s when change occurs and real transformations happen. Just do one thing for me from this day forward and SHOW UP for yourself every single day Monday through Sunday. It doesn’t have to be 1 hour, it doesn’t have to be 45 minutes but SHOW UP every single day from this day forward for you and nobody else. 💥 At the end of the day it really is not about losing weight and how much weight we can lift as much as it is about the new life you will gain on this amazing journey we are blessed to call LIFE.
Hello babes!! 🥰🥰💙
As you can see in my bio I am an ambassador for @pineappleclothing_com
And just got my first order in.! And first thought. It looks like bathing suite material. But once I put it on it is really comfortable and fits well, as you can see in my last picture the waist band is a touch big, this is in the size xL. On my next order I ordered medium. So we will do a video review when my next order comes in and see how different it is. I know with this order I ordered by the size chart. But feels good I probably just won't be able to do crazy cardio jumping in it. Or maybe I can I am doing work out tonight so will post again later. And give an update.!! ▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎▪︎
Other note love the design the colors and feel is amazing. 100% recommend. If you want to try it out please use my 20% discount code 'shalwon'. Save youself some money.! 😘😘