Got 40mins in the gym and need to burn 340 calories?
Give this HIIT workout a go!
1️⃣ Rower 15 Cals
2️⃣ Barbell Bent Over Row x10
3️⃣ TRX Oblique Crunches x50
4️⃣ Walking Dumbbell Lunges upto 40 metres
5️⃣ Medicine Ball Push Up then Roll Out x10
6️⃣ TRX Reverse Deltoid Y x10
We did 4 rounds non stop (resting is optional 😉). Had the heart rate chest strap on and was sitting around 80-92% of my heart rate Max for almost all of the workout 🤪
The beauty of this workout is that you'll a tonne of calories long after you've finished this workout unlike traditional cardio.
4 minutes ago
Macro Mike Salted Caramel Brownies😍😩👌🏼
Macros per slice:
72 cals per slice 😍😍 it literally couldn’t get better than that! You know it tastes good too when you get your boyfriend to try it and which we both have ‘bulking tastebuds’ and he loves it even in off season 😂👏🏼
Ya’ll it you wanna get some use my code ‘JASMINEMM10’ for a discount, happy to ask any questions about favourite flavours etc! ❤️ @macr0mike
I met you on the boulevard
Wind through my hair, you blew my mind
5 minutes ago
Nice little single at 235 for bench! Finally got my strength back up for bench. Definitely feel like I can do more so I’m super stoked! Progress in the gym has been going super well. Leg all healed up and I’m smashing squats and feel the 315 coming real soon 😏.
6 minutes ago
Mimosas and burritos!🤗 #SundayBrunch
Do you know that @cosmosbistrobham uses fresh juices for their mimosas? Well now you do and I totally recommended the ginger!🤩
Grocery shopping is the first step to having a healthy life!
In the order of the grocery store:
➡️Fresh Fruits & veggies- I limit these because I hate wasting food.. but I try to have some!
➡️Protein sources- Fish is a great source of protein! I want salmon but it’s pricey. Ground beef & ground turkey- looking for the good price for the quality!
➡️Carbs- I prefer microwaveable rice cuuuuuz #lazy !
➡️Ingredients for protein great recipes are always needed in my kitchen 😁.
➡️My new favorite combo with greens! & it’s 0 calories #winwin !
➡️Frozen veggies- these won’t go bad because they were forgotten in the “crisper” 😂.
➡️SHNAAACKS- I look for yummy snacks with decent macros!
➡️Egg whites (buy the smaller one if you’re not going to finish a big one in 7 days).
Next step? Using more coupons & SAVIN DAT MONEY 💰 #lildicky
Was this helpful? Do you guys grocery shop the same? Different?
hi my name is emily & im absolutely terrified of heights, yet i voluntarily strap myself into a harness + scale walls.
do the stuff that scares you. over + over again. but only with the people you’d likely trust your life with. because if it weren’t for @sadielynnclark, id likely still be sitting on a ledge god only knows how high in the air, having a minor panic attack. #sodramatic#climbon#rockclimbing
16 minutes ago
💥GET BACK ON TRACK NOW💥
Did you fall of track this weekend? Had your cheat day turn into a cheat weekend?
STOP FEELING GUILTY AND SORRY
It was one day, one weekend, and it’s not going to ruin all of your hard-earned progress. If you ate perfectly healthy for two days, do you think you would achieve your dream body? Of course not, so the same goes for one or two days of bad eating. It WILL NOT UNDO all of your hard work. Shake it off, pick yourself back up, and put it in the past.
START RIGHT BACK ON YOUR PLAN
When the cheat weekend Cheeto dust has settled and the late-night cravings have gone to bed, it’s time to get right back on your plan.
Did you have success last week before the weekend? If the answer is yes, then that’s good news! All you have to do is get right back on your plan, tracking your food, prepping your meals, and planning ahead!
If last week wasn’t that great of a success altogether this what you need to do. Look back at what went well and what went not so well. Then plan out exactly how to overcome your biggest obstacles to set your self up for success!
GET BACK IN THE GYM
Missed your last workout too? No problem. Missing the gym for one day or even a week isn’t going to make you lose all of your gains. All you need to do is get back in the gym and do your planned workout for that day. When you get back in the gym, get that sweat flowing, the blood pumping, and the iron banging, you know you're right back on track!
MAKE SURE YOUR PLAN IS SUSTAINABLE
If you’re falling off track every weekend, and unable to stick your nutrition plan….. it may be time for a new one! No matter what diet or eating approach you’re following, you need to be doing one that you enjoy, gets you good results, and that you can sustain long-term. Don’t be afraid to experiment to find the one that works best for you, and then stick to it!
If you want to be in my new nutrition coaching only case study program, send me a DM. I'm only taking 5 people, so please only apply if you're serious.
Landed in Pittsburgh this morning. No sappy entitled caption trying to connect emotion with the potential outcome on Wednesday. Kerigan did everything in her power to constantly improve. A few more days until she showcases her efforts and whatever happens is exactly what’s suppose to happen. Plain and simple.
🏋️♂️The many different Squat Stance 🏋️♂️⠀⠀⠀⠀⠀⠀⠀
📌Quad Foward Focus⠀⠀⠀⠀⠀⠀⠀⠀⠀
Squats, by nature, are a quadricep-dominant exercise but the hamstrings and glutes are also active. However, certain adjustments can be made to focus more of the work onto the quadriceps. If you take a narrower stance with the feet hip-width apart, the hips aren’t able to flex as deeply and the thighs are forced to stop at 90 degrees or less. The reduced angle of the hips forces the work onto the quads limiting the action of the hamstring and glutes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
📌Hitting the Hamstrings⠀⠀⠀⠀⠀⠀⠀⠀⠀
The standard squat stance with the feet slightly wider than shoulder-width automatically focuses work onto the hamstrings. The hamstrings are activated through hip extension, meaning they’re at their most active as you straighten your legs and extend your hips. The wider your stance is, the deeper your hips will flex, therefore, exaggerating hip extension and forcing your hamstrings to activate.⠀⠀⠀⠀⠀⠀⠀⠀⠀
The glutes are a tremendous source of power and strength, and if you can use their strength in a movement, you almost always should.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Take a wider stance when squatting, such as 140-150 percent of shoulder width. This allows for greater posterior displacement of the hips⠀
20 minutes ago
To make this monday feel good
Deciding what you want for lunch just got a whole lot easier! 🤩 #LBurger
21 minutes ago
IF YOU WANT TO PERFORM LIKE AN ATHLETE, EAT LIKE AN ATHLETE.
As an athlete, you expend a large amount of energy daily. More than the average active individual and MUCH more than a sedentary individual.
However, so many athletes SIGNIFICANTLY underestimate the amount of food they actually need in order to maintain and improve performance, promote long-term health, and prevent injury.
Further, with the whole low-carb craze, many athletes follow the information that applies to those with lower activity levels and health conditions, which are honestly not applicable to athletes. As a result, many athletes do not obtain ENOUGH carbohydrates, which are the body’s preferred source of energy.
That said, if you want to perform like an athlete, you must eat like one... and this does not mean restriction or starvation.
So, in order to help point you in the right direction, I have created a FREE training, which outlines 3 important steps to help fuel your body, improve performance, balance hormones, and prevent injury as an athlete!
The training will occur on THURSDAY at 6PM PDT on Facebook LIVE.
However, not everyone will get in.
I will only be admitting the 25 most motivated and dedicated individuals into the training.
If that’s you and you are ready to take your performance to the next level, then see the link in my bio to register!
I hope to see you there!
👍🏼 Remember to like/share this post if you found it helpful.
📌 Bookmark for reference later.
‼️ Turn on post notifications for future tips.
22 minutes ago
Our HYPOXI Dermology machine is designed to tighten skin, reduce cellulite and trigger your trypophobia. Alternating between +ve and -ve pressure, 400 chambers simultaneously treat the stubborn fat areas using the principle of cupping but without any damaging effects. #hypoxi#dermology#cellulite#trypophobia#cupping
Im pretty sure death tired mixed with death is just how I look now 😂😅
First leg day of new program done and I only wanted to cry 1.5 times 😂🥵
8 weeks til stage and I am not excited about the whole ordeal. I am so so nervous!
I ordered my dress yesterday, my bikini is under construction and I still have a lot of work to do on my posing and physique.
8 weeks to kick ass and knuckle down!
Here’s some Romanian deadlifts for your Monday :)
Fitness coaching enquiries ⬇️
📧 SLCfitc @gmail.com
📍 SammyJ Fitness, Banyo
📍 Anytime Fitness, Aspley
📍 Home sessions / Mobile PT
🔗 Website link in bio
Weight loss • Strength & conditioning • Nutrition • Body composition + more
TWO INGREDIENTS. That’s all you need for this delicious and protein-filled chocolate and peanut butter dessert combo. 🤤🥜🍫🍨 THATS 👏🏻IT 👏🏻
1 container of @flapjacked double chocolate mighty muffin *with probiotics* mixed with water (or milk if you choose) and heated in the mircrowave TOPPED with 80g dairy free @halotopcreamery peanut butter cup ice cream 🤩
*Hilary Duff voice* THIS IS WHAT DREEAAAMS ARE MADE OF 🎶 ⠀⠀⠀⠀⠀⠀⠀⠀
📲MACROS: 39c. 13f. 24p. | 330 calories
I ordered a variety pack of the @flapjacked mighty muffin flavors on @amazon 😊 I think s’mores might be my fav 🤔 but honestly they’re all delicious 👌🏻
32 minutes ago
Healthy. Happy. Balanced. Proud.
More than ever I’m learning to not be ashamed of my offseason body but to be PROUD of my body during ALL seasons.
I feel that I often take for granted my health and physical capabilities.
.....Many people are not fortunate enough to be able to put their bodies through vigorous workouts or 12-16 weeks of training and dieting. Instead of complain about how hard I may have to train I try to keep in mind that I chose this path and am able to push my body in such ways. When I get tired of running sprints, I try to remember that others struggle to walk. Instead of complain about an extra rep, I try to remember that I have all voluntary control of my muscles, I do not suffer from a spinal cord injury. Our health is something we take for granted until we no longer have it.
•Instead of looking in disgust at our offseason body, it’s so important to be proud of it and actually thank your body for allowing you to be able to do what you enjoy. Your body is beautiful in so many ways, it’s all a matter of perspective and seeing it from a different mindset. 💯👌🏽💪🏽🙏🏽❤️
32 minutes ago
Restocked with all the essentials! And if you haven’t tried the new S’mores @theoutrightbar yet you’re missing out! I’ll put it up against any protein bar, whole food bar, or hell even some candy bars and it will win when comparing sense. @marclobliner you hit it out of the park with this one.👍🏻
Kid lunches! .
These boys’ faces say it all 🤩. I think they’re excited for tomorrow’s lunch. .
Build your own pizza lunch 🍕: 🍞Naan bread singles (Thanks @costco), 🥫pizza sauce, 🧀shredded mozzarella, pepperoni, ham cubes, green peppers, tomatoes, and jalapeños. Their dessert is a mix of fresh blueberries and 🍓strawberries. .
Is it frowned upon to eat your kids’ lunches? Asking for a friend. 😬🙋🏼♀️