11 . 17 . 2018
Reflected a lot this morning. One word that would sum it up is, grateful.
A year ago I would have never guessed I would be where I am at today, I can definitely say reality hit me & I took full charge. But wow, still at awh.
Today, take the time & reach out to someone, tell them how much you appreciate them. You will be amazed the ora you start will ripple. It’s contagious 💓. Xo bless up!
✨Tan by @glowprotans
At checkout use code: MEIKA
Affordable custom eating / workout programs available w me! Dm for any questions 💪🏽
[email protected]gmail.com 💌
Why leg day is important I know we all hate leg day but it is most important day in a week and it has lot of benefits-
1. Build more muscle mass- Testosterone is the hormone naturally produced in our body which is good for our health and help increasing the muscle mass and strength. Compound movements such as squats, deadlifts elevate the levels of testosterone in our body.
2. Burn more calories- Gluteus maximus is the largest muscle in your body. Training large muscles required more more energy and hence burn more calories.
3. Improve big lifts- Your legs and core produce the majority of your during heavy liftings. For eg. during bench press, it is your lower body which provides force to lift heavy weight. Performing functional exercises such as deadlifts, squats increase the strength in the legs, glutes and lower body and hence improve your big lifts.
4. Reduce risk of injury- Muscle imbalances, poorly conditioned hamstrings, and a lack of mobility will lead to a number of issues such as low back pain and ACL injuries. Squats, lunges and deadlifts will help develop your hamstrings, build muscle around weak joints and help promote stability and mobility.
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It’s World Prematurity Day today so here’s to all the teeny babies born early pushing through to become strong boys and girls! They look so small and helpless when they are born before their time but they are so so strong and despite all the hurdles can become bigger and stronger than you would have imagined ❤️
Today's P.B is brought to you by the Sweet potato chip refeed I had last night 😂 I rarely have much complex carbs in the evening, except for if I am doing a heavy A.F workout the next day, an intense night time workout...Or if it is my cheat meal 😂 .
My latest program is all about making my body more durable in all types of training as-well as still building strength. Got 6 reps of 110kg in my B.B Front-Lunge (vid has been shortened so only showed 5 reps), my most recent P.B before this was on my last leg day (I train them twice a week). It was an R.D.L with 50kg dumbbells for 6 reps.
If you want to see it check my new P.B highlights folder or click or copy this link below to be taken to it directly:
My next Strength challenge is to hit a 100kg Barbell push press, stay tuned to see the attempt 👀
1: The dynamic stretch being performed at the beginning is called the P.B 😂...Kidding, was just amping myself up for the lift. In all seriousness though, make sure you always warm up correctly before big Compound movements.
2: I angled the spot bars so that it encourages me to lean forward more to get better glute activation 🍑👈
#refeed #refuel #pb
#lunges #strength #gains
How the heck is it Friday already I can’t believe how quickly the weeks are going. I’ve been getting my workouts in at home lately because 1. I don’t have to commute to the gym and back and 2. Such a time saver just whipping it out at home in my own space! ✨
This was a killer leg day from yesterday! As always, I mixed heavy weight with light weight and body weight plyos!
Here it goes:
1. Barbell squat
2. Kettlebell single leg straight leg deadlift
3. Dumbbell sumo squat to front squat sequence
4. Jump squat/jack
All exercises in a row for 5 sets! I was dripppppin after this workout.
I freaking LOVE mixing my heavy lifts in with body weight work to really get my heart rate up, get sweating and reduce workout time by burning MORE in a shorter amount of time.
What is your favorite style of workout Comment below!
Made the mistake of sitting in the sauna for 15 mins before training legs yesterday. 🥴We were blasted and struggled making it through our workout.
We usually do just 5 mins before our workout to break a sweat. However today we tried to go longer and let’s just say we won’t ever be making this mistake again.
There are benefits from the sauna, but I would definitely recommend this post workout or framing it around a time where you don’t plan on training after.
▪️Improvements in stamina & endurance
▪️Relief from sore muscles
▪️Reduce blood pressure
Tips for the Sauna
▪️Drink water! I always drink water inside the sauna and hydrate like crazy afterwards as well.
▪️If you’re just starting out try 10–15mins. Once you feel comfortable, add time until you reach anywhere between 20-30 mins.
▪️After your session, give your body time to cool down.
▪️Begin with 3-4 days a week, slowly increasing to every day if desired.
What do you enjoy most about the sauna 💦
What terrible/awesome 80s pop song comes to mind when you see me doing some cables with the fluffy ankle attachment For me its Physical by Olivia Newton John.
Aufgepasst ihr lieben 🚨🙋🏽♀️
Der Black Crash bei @smilodox- bis zu 80%
Wann es los geht Am 18.11 um 0:00, also die Nacht von Samstag auf Sonntag, denn Code verrate ich euch Samstag 🙈🙊
Profitiere durchs anmelden für den Newsletter um 2 Stunden früher shoppen zu können 💪🏾
Und erstelle zusätzlich schon deine Wunschliste bevor diese ausverkauft sind
In meinen Highlights Smilodox findet ihr ein paar meiner Lieblings Outfits 🙏🏼😍
Our 1st Black Friday sale is here girls! - Up to 50% off. (Link in our bio) 💕
🔥 Target your GLUTES 👉🏽 With limited equipment
👉🏽 No machines needed
👉🏽 The cable kickbacks at the end can be replaced by band kickbacks.
Remember to stay focused while exercising, it’s important to have the mind/muscle connection.
Feel what you are doing in the right places, if you are not feeling it in your glutes, slow down and try to perform slower reps with proper form and keeping your core tight throughout all the exercises.
4 sets of 12-15 reps each
Name of the exercises on the video.
Leggings @cls_sportswear “Anais” for discount -
#gluteworkout #veganathlete #legdayworkout #legdaymotivation #workouts #vegangains
Intense leg session with @rick03r this morning. See ya tomorrow!
Ian showed up ready to work today and I had plenty of work for him! If you're looking to start a new fitness journey and are not sure quite where to begin, I can help. I will get you on track to a healthier lifestyle at an affordable price. Swipe left for my info! Much love.