Here’s a back complex from today. All supersetted. Emily is a close client of mine who has slowly gone from hating the feeling of that fatigue and burning in your muscles to now saying “yes!” When that burn starts to kick in. Well at least that goes for her upper body 😆
Over the last 2 years she has been able to feel much more of a mind muscle connection than she previously had due to fixing up some mobility issues that were limiting her capacity to keep tension in the muscles. Also some more focus on controlling the negatives, doing isometrics and slowing things down with perfect form have helped her become accustomed to getting the tension where it’s supposed to be. -
5’10” - 152 lbs - 17.5% BF 👀 YOU GUYS when I first started this journey I was 117 lbs & 11.5% body fat. It’s crazy that I still feel so small, even though I used to be so much smaller. 😅 .
1% better everyday. That’s all it takes👊🏼
Too often we believe that massive success
requires massive action.
But reaching our goals doesn’t come from
one defining moment.
It is the product of daily habits.
After every workout, my track coach use to say, it was “putting money into my bank.” 💰 .
Putting $5 into your bank everyday feels insignificant at first.
But overtime, it COMPOUNDS.
So in the future when my races came around, I had already accumulated the skills, habits, and confidence through my daily habits to be successful.
Similarly it whatever goal you have, the power
comes from the small steps🌟
Brick by brick, they build off each other 🏔 creating the most impactful and long lasting change.
Orange theory today was amazing 🔥🥵🧡 !! Can’t really tell from the lighting in the pic but my clothes were literally drenched in sweat after todays class lmao. DRENCHED! For the treads my base pace was 4.6 and my push was 6.2 and my 1 min all outs were 7mph. I feel like there’s been a ton of 1 min all outs lately and I miss the 30 second ones where I can get up to 9mph!!! Wasn’t able to fit the other floor block into the picture of what the workout was fully BUT if you’re interested in trying this one out at the gym (or any orange theory workouts) you can google “orange theory 8/22/19 reddit” and a thread pops up. I just change each day I go and google it beforehand so I can mentally prepare myself for the torture I’m about to endure 😂😅 whenever I try the treadmill blocks by myself at the gym I just never push myself as hard or I’ll even give up so I really like having the balance of going to orange theory 8x a month as well as doing my own thing at the gym the other days 🧡
20 minutes ago
Anyone else addicted asf to pop? 🙋♀️🤦♀️ 32 oz Cokes were my breakfast every day for atleast a decade 😅 As a college volleyball player, I would drink fountain Cokes instead of water in between my games 🙈 y a l l it was bad.
So when I quit cold turkey in January 2015, I knew then it was going to have to be a life long commitment. I wasn't going to be able to go back and forth, start and stop. I loved it too much 💔😆 I am happy to say that I broke my addiction to Coke and have been pop free (other than a few savory sips bc one still tastes like heaven) since then! Quitting anything like that isn't easy. Here are some things I did to help me stick to it:
1. Caffeine headaches are real, so I started drinking coffee & sweet ⏩ unsweet tea to keep those at a minimum
2. I like the bubbly fizz from a pop so finding a @lacroixwater flavor that I love **this one taste like cherry coke to me 😍
3.When you're trying to drink more water in place of the pop, add lemon, or strawberries, or mint combinations! Lemon was my favorite 🍋
What pop are you addicted to??? Have you ever thought about quitting?! 🙈
grow the peach🍑
leg day goin downnn...
Alrighty y’all back on here with a good ole leg day👏🏼 who doesn’t love a good little booty workout🤷🏼♀️
If you want to grow a muscle group you just may need to train it more than once a week. My legs are definitely my weakest muscle group. Trust me I knowww I got a ways to go! But that is OK. One day @ a time...
• & in order for me to grow them ➡️GOTTA TRAIN THEM.and eat lots of nomzzz! 🍩FOOD is FUEL..that’s the RULE🥑
➖➖Swipe & SAVE friends➖➖
🍑DB sumo squats -
🍑Bulgarian split squats 4x10 each leg
🍑Hip Thrusts 4x12
🍑RDL 3x 12
🍑Leg press (feet wide) 3x20 not filmed
21 minutes ago
Every action you take is a vote for the kind of person you want to become 👊🏼
Wearing @ryderwear neonude leggings and cropped sweater in small! #teamryderwear
🤙🏽 wasn’t feeling it at all today but the breeze was hitting just right and I decided to go for a run 💃🏻 0.5 miles in and these shins started burning so I can’t wait to hug my foam roller as soon as I get home 😂 ANYWAYS... Since I was on my own for dinner tonight, I decided to map a 2.5 mi run that ended right at @sweetgreen 🤗 isn’t that how everyone plans their runs? After, I took another 1 mile walk home and sat in the park to watch the sunset.
It was GLORIOUS.
I hope you’re having a wonderful Thursday.
FRIDAY IS ALMOST HERE ⚡️
23 minutes ago
Your weight is not your worth.
When I first started working out it was SOLELY to lose weight- not to be healthier, not for my mental health but so I would step on a scale and see a certain # blink back at me. I would obsessively weigh myself and obsess over my weight which ultimately led to disordered eating and issues with body image. So this is rarely why I ever step on a scale.
So yesterday I had a doctors appointment and what’s the first thing they do at the doctor... they check your weight. Now normally I would’ve asked the nurse not to tell me the number or I would turn around so I wouldn’t see it- but I was curious because I am the strongest, healthiest and happiest I have felt in a VERY LONG time.
And to be completely honest I was shocked because the # was a lot higher than I thought it would be.
And right away I started to panic and all of these negative thoughts started to fill my head and then I was reminded that the scale may measure my weight but you know what it doesn’t measure? My mental growth, happiness level and how much my relationship with food has changed.
So forget the scale ✌🏻
Here are some ways to measure your progress WITHOUT stepping on a scale:
📸Take progress pictures
👗Go by how your clothes fit
🏋🏻♀️How you’re performing in the gym (endurance, strength)
💤How you feel (quality of sleep, mood, energy levels)
Todd cheered me up tonight with chips & cheese and now we’re watching beauty and the beast. It’s these little things every day that are part of the reason I love him so much 😍
5 hours ago
I made the biggest move of my life, thus far, 4 years ago.
I moved away from the comfort of a small town. A town of less than 600 people, where I knew everyone & vise versa. Moving to NYC was a dream of mine since I was 14, and 6 years later, it became my reality. .
I was so excited, but freaking terrified at the same time. I literally knew NO ONE when I moved here, & the hardest part of it all was moving away from @eaeppli & banking on the hope that we could make the long-distance thing work until we figured out what was next for us. But hey, fast forward to today, & we live here together, & we’re married!👫💃🏻
This city has given me so much...the amount of opportunity here truly is endless. I moved here mostly for school & modeling, which like anything else, had their good & bad days. I earned my bachelor’s degree, booked lots of modeling gigs, walked in 4 seasons of NYFW, experienced how amazing & glamorous the modeling industry can be, & went through some of the darkest days of my life within the industry, too.
This city truly can make or break you, if you let it. It forced me to grow up REAL quick, & gave me the backbone I needed.
It’s here that I began my career in fitness & nutrition, where I landed my first fitness job, & earned my nutrition certification.🤸🏻♀️
If I hadn’t moved out here 4 years ago, & let the intimidation of a new place and people hold me back, there’s no chance I’d be the person I am today. This place molded me & has blessed me with the opportunity to pursue my passion & live out what seemed like a dream growing up. .
I love my work (some may say even a little too much, hah) and I am SO incredibly grateful to this city for making me earn that gift, making me learn how to get comfortable with being uncomfortable, & work my ass off every day.✨
Thank you, NYC & all of the amazing humans & forever friends I’ve met along the way.💕🙏🏻