CAFE/WORK ENERGY ⚡️ I absolutely love been around peaceful areas when I’m doing projects, especially when it’s a great environment to focus🌺
WHY IS IT IMPORTANT TO BE FOCUS ?
Studies say that it is the gateway to all thinking: perception, memory, learning, reasoning, problem solving, and decision making. 💡
I won’t even lie, I outright REFUSE to be with a woman that doesn’t have tattoos💉💉💉🤷🏽♂️
1 025 seconds ago
Happy Hump Day!
I came across this statement through a Ted Talk this morning and it really put the way I talk to myself in perspective. When we wake up what is the first thing you say to yourself? When you get in your car, what do you say, on your way to wherever it is? Words are powerful and they carry energy. If we are in constant state of negativity that everyday those words carry will carry into ourselves and our everyday lives.
Now, if your friends said to you what you say in the morning, what you said when you look in the mirror and what you think in your alone times, would they still be your friends? Please put this into thought.
Words. 👏 Are. 👏 Powerful. 👏
I’m super excited to announce the second brand we’ll have this spring/summer at Grown Lady Garments!
I knew as soon as I saw DazeyLA’s designs that I needed to bring the pieces in. All of the artwork is hand-drawn by founder and designer, Dani Dazey, and the pieces are ethically made-to-order in LA using organic cotton.
DazeyLA’s spring/summer line has a message that I think we can all get behind. “Pure power” is all about finding your power in a world where you sometimes feel powerless, or when you’re told softness, love, and passion are a weakness. The core of the collection is about empowering women and reminding them to celebrate where their true power lies: in their voice, passion, creativity, compassion, and love.
I want anyone who wears these pieces to step into their power and to not dim their light anymore!
How many of us have felt small, insignificant, or like we couldn’t take up space?
I train tired.
I train sore.
I train bruised.
I train hungry.
I train sick.
I train how I’ll have to compete.
I train in the worst scenarios so I can compete with confidence.
I train so on the last day of competition when I’m tired and sore it’s nothing new.
I train to win.
3 0 D A Y C H A L L E N G E -
I'm all for anyone making a difference to their current lifestyle habits in order to become a better version of themselves. What i'm not a fan of is taking out EVERYTHING they enjoy & love, all for a short term gain!
Instead of focussing on the little picture, focus on the bigger picture, ye it's less sexy & rewarding, but so worth it! -
Be safe out there & get smart to these 30 day challenges!
Form is key in any movement because firstly you will target the muscle immediately and secondly you prevent injuries. With that being said, in this video there are two examples of forms.
First clip is a fairly heavy weight but I know within myself I can lift that with immaculate form (not tooting my own horn or anything)
Second clip is going heavier by 10kg but as you can see the weight is way too heavy and my form just goes out the window 🤨
Note - I didn’t actually stick with the heavier weight as I would have ended up injured 🙄
Leave your ego at the door, know within yourself you can lift that weight with relatively great form and you will notice progression in no time 🤩
Song: Pop Smoke - Invincible 🎵
Rest easy Pop, your style on music changed the game as well as pushing me through my workouts 🔥
1 52 minutes ago
This is a decade old. I actually forgot I was able to do this until I saw this clip...I wonder if I still can. Any if my climber friends know the name of a climbing technique that uses finger or foot holds. Just pure inward compression? For those curious on this spot, it is in Heckscher Playground in Central Park. Towards the Columbus circle side. It's a solid concrete overhead walkway about 3' wide and completely parallel to the ground. #climbing#strength#nogrip#parkour#calisthenics#centralpark#nyc
Are you exercising for the right reasons?
We’ve all been there, we have eaten a high calorie meal and instantly thought to ourselves I’m going to need to work my arse off in the gym tomorrow to justify this.
Or “I’ve gained 2 lbs this week time to hit the cross trainer.” But is this really the right attitude to have towards training? Should we be using it as punishment for something we ate, or how much we weigh?
Absolutely bloody not.
We should utilise exercise for the right reasons, it should never be used to punish ourselves.
We should exercise for intrinsic reasons; -Improved health
-Improved mood -Improved confidence
-To work towards a goal you have set
Using exercise as a form of punishment will correlate to a negative relationship with exercise. And if you plan on doing it for the rest of your life, it’s probably not the smartest idea to build a crappy relationship with something that could prolong your life expectancy.
If you’re currently struggling with a situation like this please drop me a message and let’s have a chat. Let me change the way you feel about exercise.
1 02 minutes ago
“The way is not in the sky. The way is in the heart.”
Heels elevated barbell squats by @prepareforperformance!!
Increased recruitment of the vastus medialis:
Elevating the heels allows for the knees to pass the toes to a greater extent. This increases vastus medialis recruitment. The strength of the Vastus Medialis is crucial for knee stability
Depth of the squat:
Elevating the heels allows for knees to be further brought past your toes. Besides the increased recruitment of the Vastus Medialis, the elevation allows for an increased range of motion within the knee joint through greater dorsiflexion of the ankle, and thereby for a deeper squat – especially if the ankle mobility is restricted in early training phases.
Decreased compression of the lumbar:
By elevating the heels, the torso will be in a more upright position. This decreases the compression of the lumbar and the recruitment of the Erector Spinae.
This allows a higher training volume without overloading the lower back in athletes whose lumbar erectors aren’t conditioned yet – mainly in untrained athletes.
Give this a try and comment below! Please share if you know someone that could use this tip/exercise!
Grab our FREE "Living strong and health beyond 35" ebook-Link in bio
. #fitness#workout#fit#girlswholift#glutes#legday#strength#strong#quadzilla#legday#squat#asstograss # #bodybuilding#legs#girlswithmuscle#personaltrainer#shredded#performance
Yoga is not a stretch
Yoga is Yog - Union, the Union of the mind body and soul. This is a very powerful practice if you know the rights tools and techniques.
I introduce the 5 Elements, which completes the whole Yoga practice. Yoga should help us to slow down and connect within.
1 - Meditation --- Mediation is a very powerful tool to practice anytime you wish however early in the morning soon you wake up and just before you go to bed will definitely transform your mind set. Meditation help you to let go of all the worldly desires and stay calm. It touches the intellectual side of your brain and helps you to create the life you wish from inside out.
2 - Pranayama --- Pranayama helps us to detox and oxiginate each cell of our #body . It reduces toxin and improve blodd flow. Improves #energy and #clarity in mind. If we practice after the meditation then it becomes more #powerful .
3 - Asnas --- Asanas doesn't mean stretch, Asnas means an art which introduce to your #physical , #emotional , #spiritual and #mental side. Some series of #Asnas helps you to improve flexibility and #strength . Regular practice will make you to love your body from inside out.
4 - Yogic Nidra --- #Yogic#Nidra is known as #Mindfulness#relaxation . Your body is sleep and your mind is awake. An ultimate relaxation. This practice doing a big business in these days however if you know the best way to apply in your #daily routine then it brings #amazing benefits. The best time to practice Yogic Nidra is after the #Asanas . #Meditation , #pranyama and Asnas prepare your body and mind for Yogic Nidra.
As many of you know I was selected to be an ambassador for @pioneer_fit. After 4-5 years of supporting this company it’s an honor to represent them on an official level. Regardless of if I was selected or not I would still continue to support Pioneer. My wife and I have 6 belts between us and even bought my daughter a belt for her first birthday. I’ve used their wrist wraps, knee wraps, and figure 8 deadlift straps for years now too and the quality is top notch, that’s what you get with an American manufacturing company. This is a company I sincerely believe in. A company that holds similar values as myself. A company that supports our military and first responders which is a big deal for me. Thank you for selecting me Matt. I’m looking forward to working with you guys and incredibly proud to be on the team.
Deadlift and DE Squat
SSB w 3 chains per side.
245 5x2 (Done in under 5 minutes.)
Conventional Dealdift w Texas Deadlift Bar
Top single at 475. Tied sumo PR from September. Last of the real heavy lifting before a deload next week.
2 1621 minutes ago
El que puede cambiar sus pensamientos puede cambiar su destino 🙏🏼👽 yo también pensé que no podría cambiar que eso de hacer dieta no era para mi ! Luego vi resultados pequeños y a eso me aferré ! A eso me aferro aún 😌 que no soy el mismo de cuando empece ! Puedes hacerlo ! También ! #soloesunahora .
. @musclezone1 🇨🇴 @juanseteam 📲
1 14828 minutes ago
Alcohol free week 2. Just being more mindful of what I put in my body - and staying away from all things toxic! Ya only get one, ya know..
2 681 hour ago
In the month of January, thousands of people throughout the country decide to make a change. The fitness world they walk into lead them to be overburdened with FAD diets... ‘Low Carb’ this and ‘skinny tea’ that. Encapsulated brilliantly by @thefitnesschef_ .It is important for everyone to know that all these protocols can be very restrictive, and in some cases may not even facilitate weight loss!!! Most of these diets are based on one principle, the creation of a calorie deficit. So when trying to lose weight don’t think there is one magical diet that will fix everything, just find something that allows you to create a calorie deficit in the best way to fit you’re lifestyle and preferences😁 so in the wise but unsubtle words of @jamessmithpt#caloriefuckingdeficit
1 517 January, 2020
NEAT........or more specifically Non-Exercise Activity Thermogenesis. This is the energy expended by all of the activity we do all day long outside of our structured exercise, eating, and sleeping. It’s the energy expended when we are walking, typing, standing, doing housework, walking the dog, fidgeting, cleaning and much more. It all adds up!!!! Even physical activities that you wouldn’t ever even think of as exercise can increase the calories you burn per day massively when combined. NEAT can account for as little as 15% of energy expenditure in the very sedentary and up to 50% in very active individuals.
Simple changes like taking the stairs instead of the lift. Parking the car slightly further away from work, or even getting off the bus one or 2 stops before you normally would. Everyone should aim for as many steps as they can but for beginners a baseline should be 10,000 steps a day👣 this may sound daunting at first but it will soon become just simply part of you’re lifestyle and you won’t even realise you’re doing it!!!! So what’s stopping you? Get moving 🤙 Inspired by @diren.kartal#neatup247
1 1113 January, 2020
Small Circuit ideas💡
As many people, especially in January, start the gym with little idea of what to do. Leading to frustration and ultimately a swift exit from the gym never to return.
Circuits are a quick, easy workout to set up and get that heart racing! They can be adapted for any level of experience or ability.
Here some examples of exercises for doing circuits:
Sandbag frount squat
Circuits are typically done in 3 different ways:
For Time - do a certain amount of reps, e.g 10 reps for each exercise, then time how long it takes to do one round.
Rest between exercise - a period of exercise followed by a rest period. E.g 40 seconds exercise 20 seconds rest. Then repeat this throughout the circuit.
Rest between Rounds - go through every exercise one after another for a period of time, like 30s to 1m with no rest then rest at the end of the round for 1 minute or 2.
Now if you’ve got this far...go smash it!!
1 97 January, 2020
Throwback🤙oh I wish I wasn’t injured🥴...anyway, I will now be funnelling all my Personal Training content through this account. For any enquires for 1-2-1 Personal Training DM this account directly😁
1 166 January, 2020
back at it🤙....I may be injured long term, been unable to train upper body for over 6 months so far, looking my worst physically in over a year but you know what, I’m happy😁 and best of all back on the gym floor doing what I love best💙 for any enquires DM me👍 but apart from that get following as I’ll be back active on social and at @thegymliverpoolone for any tips or guidance 🙌😜
1 1213 December, 2019
Popular Instagram Photos
Ich melde mich heute aus meinem Berg von verrotzten Tempos 🧻🤧
Das zieht sich dieses Mal echt lange... gestern Abend war es nochmal viel schlimmer als davor aber ich hoffe jetzt wird es dann wieder besser mit dem krank sein 🤭
Morgen Karneval fällt aber sowas von definitiv aus! Naja es gibt schlimmeres 😅
Seid ihr Karneval Fans?
30 2181 hour ago
“Women over 30 shouldn’t wear mini skirts”. How about after 40? 😂
I’m wearing a skirt I’ve owned since my 20’s...does that count?
Ladies, the only thing we “should” wear is our motha effing power.
The only thing we “shouldn’t wear” is the weight of other people’s judgements and expectations.
‼️Taking on 2 new online clients ‼️
Ready to make a change to your current lifestyle and eating habits or struggling to find the motivation to get into the gym? Maybe you’ve reached a plateau with your training or you simply just need some guidance with your training and diet? I can help you!
I’m currently taking on 2 new online coaching clients who are ready to make a change and start seeing results! 💪 -
🍎 Customised meal plan, macros and calories.
🏋🏻♂️ Customised training program tailored to suit your goals, experience and fitness levels.
📝 Weekly check ins and program updates.
📲 24 hour contact and support.
If this is something you’d be interested in, DM me for more info and we can get you on track towards reaching your goals! 🙌