On a recommendation from a friend. Instead of eating some greased ip Mexican food i tried a #shrimpcocktail instead. 😋 yum and a #healthychoice .
It really ISN’T that hard to make better choices. ❤️ .
☑️ BACK & BICEP Workout ☑️
🔙 Lat Pulldown
🔙 Standing Cable Row
🔙 T-Bar Row
💪🏼 Standing Dumbbell Curl
💪🏼 Spider Curls
💪🏼 Plate Hammer Curl
Give these exercises a shot and let me know what you think!! •
1 12 minutes ago
Today's box jumps were terrible. I think mostly because I did shoulder before it instead of my normal sunday workout and I was wearing pants not shorts (I'm not 100% if that makes a difference it just feels like it does). There was one that I completely failed but I wasn't recording.
!!! Be Proud of Yourself !!!
Reposted from @mermerwitfit
• • • • • •
I got to join @brutalirongym on his podcast tonight. 🥳 It’ll post tomorrow and it’s about our experiences with eating disorders and disordered eating. We have both been anorexic and exercise bulimic...you may never think that to see us now, but it’s true
I posted this image because in the podcast I talked about how I was teased SO MUCH for the muscle I had on my body. It was horrible. Going home crying all the time was not something I think back to fondly
I’m blessed to have worked my A$$ off to get to a place where I accept my muscles, embrace them, and hell I’m PROUD of them. God gave me these muscles and I’m going to put them to use. No longer hiding under sweatpants and sweatshirts in the summertime. Long gone are the days where I don’t show my legs! If I could speak to that 12, 13, 14, and 15 year old version of me I’d tell her to be proud of being strong. Hell, I needed all the strength I could get to push through some tough times. I look forward to seeing what the future holds. 💪🏼
. #babygotback#back#chicksthatlift#girlswithmuscle#strengthisbeautiful#drivenfromwithin#lift#focus#sayiwont#strong#transformation#womenlifters#fitness -girls #fitgirl#shelifts#girlsthatlift#lifestyle#aesthetic#disciplinen#bodybuilding#muscle#physique
This picture is old but oh well 🤷🏻♀️ my training has been pretty inconsistent in the last few weeks. Last week I missed an upper body session and lower body session. It’s my last semester of college and I’ve been student teaching every day so I’m busy and still trying to get adjusted to my new schedule. It’s alright though! Once things calm down I’ll get back to my 6 days a week 💪🏼 It’s not about perfection every single day. It’s about consistency long term 👏🏼
3 52 minutes ago
First month of 2020 is almost over. Wow, that flew by. I can definitely do better these next upcoming months. Getting better each and every day, slowly but surely putting on size 💪
Entrenamiento actual de Empuje ( Pecho, Hombro y Tríceps )
En el siguiente vídeo os muestro mi entrenamiento de empuje actual, ya preparando la primera temporada de 2020 seguimos trabajando pesado y con bastante intensidad os ánimos a que lo realicéis y me comentéis en los comentarios de abajo.
cualquier pregunta o si necesitáis de mi ayuda: asesoríasemail@example.com
You don't have to have it all figured out to move forward
2 82 minutes ago
Em dezembro 2019, estava me despedindo de um amigo que mudou de cidade. Ainda nem tinha passado as festas.
A conversa voou diversos temas, regada a uma porção de frango com firitas e cerveja gelada.
Ninguém estava preocupado com quantos gramas de proteína ou carboidrato, se tinha muito sódio, se foi feito com óleo de soja ou canola.
Pra que? Era descontração.
Aí ele mexeu na minha ferida... "Aí, pensei em competir este ano. Só pra saber o gosto do palco, ter uma noção de como é, ter a experiência e poder dizer que já subi." Eu fui honesto. Falei que ele tinha plenas condições de classificar entre os 5 num estreantes, devido à boa base muscular que já tem. O ano seria todo baseado em lapidar detalhes e encaixar o corpo dele na categoria.
Mas então enfiei três dedos na ferida dele... "Porém, a gente já tem que entrar com dieta, treinos e os esteróides agora. Quanto mais consistência, menores as doses e os riscos de lesões. E você vai treinar muito próximo do limite da lesão por muitos meses. O rendimento no trabalho vai cair, ou nos treinos se houver sobrecarga de trabalho. E esquece isso aqui. Esse frango frito, fritas, sem contagem de macros, que a gente faz duas ou três vezes por semana. Vai pesar qualquer colher de aveia que comer. E diga adeus à vida social (ele se amarra num pagode). Se não tiver namorada, e ela não entender que você agora é um atleta, você não vai transar por um ano. Nem mulher pode roubar o teu descanso ou atrasar uma refeição calibrada... Ou é tudo, ou esquece." Ele esqueceu.
Não sei se pedimos mais uma cerveja, só sei que foi assim.
1 13 minutes ago
Life isn’t always smooth sailing. I’ve just learned to weather the storm.
FAILING SUCKS!!! But YOU GIVING UP...Sucks MORE!!!! ⬆️⬆️ Wise words that one of my favorite trainers always preaches! 🙌🏻 I understand feeling defeated... and FRUSTRATED... but giving up... ❌NOT AN OPTION!!!!! Be willing to let go of perfection and be willing to FAIL FORWARD WITH ME!! The only end date will be at the end of our lives. We all know and are reminded often that life if a precious gift. Stop waiting for the perfect time and make a decision to become the best version of you TODAY!✨✨✨ Need help with your weight loss? Need help in finding workouts you can do anytime anywhere? Reach out... I’m going to closely mentor 5 women next month and I would love to chat and see if I can help you! 💗💗
𝒩𝑒𝓊𝑒 𝒲𝑒𝑔𝑒 𝑒𝓃𝓉𝓈𝓉𝑒𝒽𝑒𝓃, 𝒾𝓃𝒹𝑒𝓂 𝓌𝒾𝓇 𝓈𝒾𝑒 𝑔𝑒𝒽𝑒𝓃....✨
Ich habe ein neues Kapitel in meinem Leben aufgeschlagen und bin stolz darauf, meine sportliche Weiterentwicklung nunmehr in die Hände von @thomas_holzer zu legen und mich gemeinsam mit ihm als Coach an meiner Seite auf die Frühjahrssaison 2021 vorzubereiten. Ich bin bereit, alles zu geben und dieses Jahr voll zu nutzen, um am Ende die beste Version meiner selbst auf die Bühne zu stellen. #comebackstronger .
Ich bin unglaublich dankbar für all die Erfahrungen des letzten Jahres und die tolle Betreuung im Team von @maik_marina_athleticberlin 💚.
Jetzt ist es an der Zeit, den nächsten Schritt zu gehen. Gemeinsam im #teamholzer 💪🏼
Kobe freaking Bryant and his daughter died today. It broke the internet and many are heart broken, as they should be.
But as I’m scrolling through all of these posts I can’t help to think “why aren’t people treating their own lives and the people around them like they are treating his life and him?”
You could literally die tomorrow. That is the most overused and underrated statement we say. People don’t understand that that is actually true. Yet we are living like we have a guaranteed 80 years and we waste so much of our damn time on stuff that doesn’t matter and stuff that doesn’t benefit us.
“I’ll forgive them when they deserve it.” “I’ll spend time with my family when I’m not as busy.” “I’ll start working towards my passion after I make some money.” “I’ll tell them I love them when I’m ready.” “I’ll start taking care of my body on Monday.”
Kobe freaking Bryant died. Death does not discriminate. Stop treating your life as if you have all of this time. Get out of freaking bed. Stop being a piece of shit. Stop holding grudges. Love the people around you. I’m sure yesterday Kobe wasn’t thinking “I might die tomorrow.” But atleast he can look at his life and say he gave his all to what set his soul on fire and loved those around him to the fullest. Can you say the same?