Cabin fever is real. 🛳 Especially living and working with the same people everyday. Want to know what else is real? Missouri fever.
This week I had a good friend call me and pointed out how they noticed my seasonal depression is back and they wanted to help. (First off, get you friends like this. They are keepers.) 👌🏼 How I normally release stress, anxiety, and depression is by exercising. It really just allows my brain to process things and relaxes my body.
I went to the doctor today and I’m getting a nerve test done in a few weeks to see what’s going on because my back is in less pain, but anytime I do anything repetitive my arm goes numb.
I’m praying for healing and that the doctors find out what’s wrong. In a selfish way I want it to be a quick fix because I really miss my job. Laying in bed the last 3 days to rest is making me go cray cray. 😜
Walked the trail tonight with the wife while the little one was at practice. Our sweet friend has the cutest little puppy. We tried to get her to walk on her leash with us. Amanda put her down, she looked at us like we were fucked up. She got to ride in our hoodies instead. It was pretty damn cold out there, too!
Went to the gym this evening and hit a nice upper body workout. Here is the workout I completed:
DB Push Press - Single Arm 3x10 🔥
DB Hammer Curls 3x10 🔥
EZ Bar Upright Rows 3x10 🔥
EZ Bar Behind Neck Presses 3x12 🔥
DB Front Raises 3x12 🔥
DB Lateral Raises 3x12 🔥
DB Bicep Curls 3x10 🔥
DB Bent Over Rows 3x12 🔥
DB Single ArmOverhead Tricep Extension 3x10 🔥
DB Skull Crushers 3x10 🔥
Wide Grip Lat Pulldowns 3x12 🔥
Single Arm Cable Tricep Pulldowns 3x12🔥 .
Here’s my message to you guys today: “Comparison will only lead to jealousy and hatred. We all are authentic, one of a kind, different from each other. Celebrate your authenticy because theres no comparison when we all are different just like the sun and the moon. They both shine when its their time. Embrace who you are and your divine purpose. Identify the barriers in your life, and develop discipline, courage and the strength to permanently move beyond them.” 👊🏽 .
. . #FridayMotivation#Motivation#Motivate#Fitness#FitnessMotivation#FitFam#Fit#FitLife#GetRight#GetBig#GetFit#PositiveMind#PositiveVibes#PositiveLife#Gratitude#LoveLife#LivePositive
Haven’t weighed myself in months💁♀️ used to I thought that number is what mattered and it’s crazy how much progress you can make &&& how much better you can feel forgetting about it! Never be controlled by numbers🙏
Exciting things are coming this weekend...✨ #waitforit
1 578 minutes ago
Felt like a smoothie kind of day today so I tried a new place for me. @roxberryjuiceco in Holladay. I enjoyed the peanut butter smoothie greatly. The folks working there were super helpful in suggesting options for me. I'll be back for sure. Go check them out!
Celebrating milestones (big and small) on your fitness journey is key! 🎉 🔑 🎊 We celebrated Kia’s BIG 1000th workout at PowerCycle. 💪🏾🚴🏻♀️
We cannot wait to celebrate your next big achievement. If you are an unlimited member, we’ll even throw you a sweaty party for your birthday.
Next up, we party with @tessy2012 on Saturday at 7:15 am for her birthday barre class and @mandadinosaur for her birthday bootcamp on Thursday the 30th at 5:30 pm.
Feeling fueled up for the week! I’ve been back on the water train and hubs and I are eating more rounded meals. Ready to crush the rest of this #sweatchallenge WEEK ✌🏼
1 59 minutes ago
If it's easy or comfortable don't expect to see measurable results anytime soon.
Don't get me wrong, doing something is better than doing absolutely nothing.
But the greal growth & results are to be found in doing those things that are hard, feel heavy (make sure to lift with good form) and are challenging to do.
1 49 minutes ago
#TB to the long hair don’t care lol getting the itch to play soccer ⚽️. Miss playing and actually enjoying the cardio & not getting bored. 😅 What’s your favorite sport to play ? #soccer#sports#futbol#cardio#fun#outdoors -
Quiero volver a jugar fútbol, extraño jugar y disfrutar del cardio sin aburrirme⚽️ cuál es tu deporte favorito?
I am more than happy to announce I am starting my personal training business. For now, I can work with clients through online, email, and FaceTime sessions. I will be helping clients with weight loss, muscle gain, overall health & wellness, and can also provide nutritional advice. If you or anyone you know is looking for personal training, personally message me and we can discuss goals and rates together. I’m officially available 💪🏼 also, when school is over for the semester, I will be taking on clients full time this summer from all around the southeast Iowa area.
Body hurts so bad! But I really like it lol😌
Today was second full body session! Yay!🔥🤘🏼
Can’t wait to see new results and how my body will looks like after this calorie deficit which one I started two days ago!😈
23 47719 January, 2020
Finally first training in a while!😏💪🏼
Did full body session because want to get back in form as soon as possible!
Here’s my working weights today:
• Squats: 80 kg x 8 reps x 3 sets
• Bench Press: 50 kg x 6 reps x 3 sets
• Deadlifts: 80 kg x 10 reps x 4 sets
And also did a lot of other exercises!😌
Now it’s time to rest and will go to sauna soon to get rest and recover my muscles as much as possible!🔥🤘🏼
25 41217 January, 2020
The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens!😌 @schwarzenegger
42 82614 January, 2020
At December 22 was my last training before Christmas and New Year!
I was planning get back in the gym at January 2 but I getting sick and feel so bad...💩
I want go to the gym so bad but can’t and don’t know for how long time I will be sick! I have temperature and headache for like 7 days... Today I did blood test and only at Monday I will go to the doctor again... And only then I will see what happening with me and my healthy...
By the way... Happy New Year!✨
19 5013 January, 2020
Today was so amazing training and you know why? Because that was first training with my new belt and I fucking love it!🔥❤️
So about training:
* Squats - 80 kg x 10 reps (4 sets)
* Bench Press - 45 kg x 8 reps (4 sets)
* Bench Press with straight legs - 40 kg x 10 reps (3 sets)
* Deadlifts - 80 kg x 10 reps (6 sets)
Also as you can see I started doing my squats and deadlifts barefoot! Feels great and better for my stability!👌🏼💪🏼
That was my last training before Christmas!😢
I decided to rest few days because all my body hurts and want to rest to get more energy and get more strength for new records and hard work!😌
I don’t want these days without gym but I know that will be better for my health and my body! We all hate rest days but we also need them!🤷🏼♀️
30 49822 December, 2019
People always asking me “why you doing that?”, “but you’re girl and that’s not a girly thing”, “you can get a lot of injries you know?” Etc...
Omg people why you can’t just shut the fuck off!? I’m doing that because I love that! I can’t even imagine my life without gym because it’s my thing and my lifestyle! Everybody should live their lives how they want!😌👌🏼
And about injuries, you also can get really bad injuries just while you’re waking up from the bed or walking...
Hate people who trying to tell me how I supposed to live MY LIFE!🤦🏼♀️
24 48223 hours ago
Popular Instagram Photos
One time I walked out of a public bathroom with toilet paper stuck on the bottom of BOTH shoes. I didn’t return for 3 years because you KNOW that staff remembers the chick with a metal leg draggin’ toilet paper everywhere.
bringing out all bright colours this week🐤
the other day on my stories I was asked a lot about my diet/training routine and what I eat so I thought I’d do a quick post about it
as far as diet goes, my current goal is to gain weight & build as much muscle as possible (like I have been my entire fitness journey loool) so I eat everything and anything I can. my diet is not strict at all. I started off trying to do a lean bulk but that didn’t last very long🤷🏽♀️ currently eating 2400 and slowing adding more every two/three weeks
I train 4 times a week, 2 lower body days, two upper body days and 3 rest days (no cardio)
exercises I include every lower body session - some type of variation of lunges, deadlifts & squats, & cable pull throughs
remember everybody is different and different routines work for different people, but that’s what currently works for me!
ad | wearing @doyoueven@doyouevenwomen excel crop & leggings in the colour sherbet orange☺️ link in my bio for 10% off as alwaysssss....
67 1,0607 hours ago
Pink to make the boys wink 💖 Currently the heaviest I’ve ever been 😬 but reallyyy enjoying eating whatever I want and getting stronger for it!! Enjoying this before summer comes around! Ps- thanks to @monetteboulos and @jessscamarshall for featuring in my photo 😅
Hello my beautiful peoples!💓✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s been a while since I’ve given an update on life... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Classes started up again, Quigley turned 1 years old, I made a 2 week home or gym workout plan, and I switched up gyms!!😍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
▫️I’ve been @vasafitness for about a month now, which has been fantastic! There is SO much room for activities which is something I appreciate greatly. My motivation and drive has been through the roof. I’m currently training legs 3x per week with 3 days for the different upper body groups. Currently I weigh about 124.5 lbs. My goals haven’t changed, as I am continually gaining definition and muscle with my routine! I’m eating a diet of roughly 1500-1700 calories! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️As for the workout plan, I felt inspired! Several people were asking if i had any form of plan and now I do😍🤍!! There is very little equipment needed if any at all. of course I have suggestions to add intensity and challenge! All the workouts included are full body and progressively get harder! If you are interested DM me!🤩 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #body#hair#gorgeous#posing#makeup#love#beautiful#selfie#fashion#instagood#girl#fitness#smile#amazing#motivation#healthy#fitspo#gymlife#abs#instafit#fitnessmotivation#diet#inspiration#goals#fitlife#happy#fitgirl#train#fitfam#workout