HOW TO PLAN YOUR WORKOUTS 🏋🏻♀️
For those who know me well, I am very planner oriented. I love planning things ahead of time, so I know where I am going in my life.
You don’t have to be a master planner when planning your workouts ahead of time. For me, I use the @trainerize app when planning my workouts.
Here is a workout example template that you can use during the week on what muscle groups to train on:
-Monday:: Chest, Shoulders, Triceps
-Tuesday: HIIT Cardio ❤️
-Saturday: Back and Biceps 💪🏻
What do you when you plan for your workouts ahead of time? Comment below👇🏻
1 03 minutes ago
80% of your workouts will be good. 10% will be incredible. And 10% will be awful.Don’t get down when a workout doesn’t go well. It’ll never be perfect. Stay consistent, and look forward to those incredible days 🌎Online Fat Loss
👩👧👦Post Pregnancy Training
💍Wedding Readiness 🧠🦴Back Injury Gym Reintegration
Oh, and just so you know, I’m putting together a brand-new program starting Jan 26.This is specifically for five men with low and/or mid back pain who want to shrink their beer belly three inches in 60 days. It’s a remote program,so you can join from anywhere in the world.I’m looking for five (5) men to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, comment ‘tell me more’ below and I’ll message you with the details
Como ainda estamos no começo do ano muitas pessoas ainda estão pensando em suas metas para o ano assim como muitos estão esperando acabar o CARNAVAL para começar alguma coisa com aquela desculpa : " Vou esperar passar o CARNAVAL pois quando começar não quero parar mais" , será? Enfim se você ainda está pensando nisso tenha cuidado ao que vai se propor a fazer para você mesmo. Seja bem específico na sua meta! Falado de emagrecimento se você quer emagrecer estipular quanto você quer ficar mais magro, tem que ser algo que você possa aferir a evolução no decorrer do tempo , pense em metas atingiveis , que dependam de você, do seu esforço, pense em metas que façam sentido para você, que seja relevante e finalizando coloque um prazo para você atingir essa meta pois assim você terá um compromisso com você mesma!
Tenha na sua mente alternativas para um eventual obstáculo mas não abandone a meta! O mais importante é você ter a responsabilidade total de conseguir ou não o que deseja pois quando depende do outro foge do seu controle. Esqueçam aquelas velhas desculpas : " eu comi pizza porque compraram aqui em casa e não resisti " , "eu bebi porque fui a uma festa e todo mundo estava bebendo ", " eu não fui a academia porquê minha parceira de treino não foi".....Pense! Nesses tres exemplos muito comuns que escutamos por aí em qual deles a culpa foi sua? Eu respondo , em todas! Você é responsável pelas suas escolhas! Pense nisso!
Are you ready to level up?
Are you ready for change?
Are you ready? 🌹
So what are you waiting for? The time to act is now. 🏋🏼♀️ These programs and challenges can be done anywhere, there is a program for everyone.
Core training....... it’s the Netflix of workouts
There is accountability and a group of likeminded women and men.
Why wait we only get one life and we need to act now. Now is the right time.
Reach out to me and let’s talk about your goals, weight loss, weight gain or just maintain your current weight 🌹🙏 #crushyourgoals#letsgo#coffeelovers#stayathomemom#dogmom#carer#bristol#nosugarchallenge#dogs#workouts#barre
Remember that YOU are on YOUR OWN journey...
Mental & physical health is a work in progress...
Being your own best friend between your ears only helps the cause...
In the day in age we live in, it’s so easy to compare yourself to everyone...
Social media makes it so easily to beat yourself up even about your accomplishments because “they are not good enough”...
This reminds me of the quote:
“Comparison is the thief of joy.”
This is the epitome of the truth...
You lose 10 lbs — well Nancy lost 30...
You get a raise — well Tim got double the raise...
You buy a house — well Bill has a mansion...
You buy a new car — well Carol has a sports car...
The list literally goes on...
So many times we expect EVERYTHING to happen at once, we ALWAYS want more, & do not appreciate what we do have, or how far we have come...
The biggest thing to understand is if you’re progressing (at any rate at all) you deserve to be truly proud of yourself...
This is a race against NOBODY.
Run your own race.
Put on the blinders.
I am looking for just 2 more busy individuals, who struggle with lack of time for nutrition & working out, who want to get back in shape, feel more energized while losing up to 20 lbs in the next 60 days.
‼️ONLY A FEW MORE DAYS LEFT TO JOIN‼️
If this sounds like you, click the link on my profile & let’s get started 💪
2 714 minutes ago
Seated rows, or any rowing movement, is an exercise that is commonly performed incorrectly in the gym.
During this exercise, the goal is to strengthen the middle trapezius and rhomboid muscles.
This is accomplished by retracting the shoulder blade, squeezing it towards the spine and depressing it, by pulling it down towards the waistline.
However, the most common mistake is that people are pulling the weight back using the shoulder and bicep muscles.
There are more effective ways to work the shoulder and bicep, so don't do that with this one.
Grip the handle or bar, focus on the shoulder blade, squeeze it back and down while pulling the elbow back.
If you are performing this exercise with both arms, imagine touching your elbows together at your waistline.
Questions, comments concerns? Comment below.
. - Dr. Joe Denke
Certified Chiropractic Sports Practitioner
Follow @selectbodydoc for more daily tips and tricks on how to prevent injury and recover faster!
Model/Exercise Physiologist: @jerica.carlton
7 8916 minutes ago
My previous post talked about force vectors - here I want to take a little bit about the differences between bar paths/ground reaction forces and joint actions. .
For the sake of this example, let’s pretend the green arrow (bar path) is synonymous with ground reaction forces - the force you produce into the ground to move the bar. .
As the previous post mentioned, we have to work against gravity and gravity pulls things downward, so we move things upward. However, the body is a rotating machine made of different levers - in order to lift something up we don’t necessarily move “vertically”. This can easily be seen when looking at a squat versus an RDl. .
A squat and an RDL both move the bar vertically, but work very different musculature - because the bar is in different positions (rdl vs squat) demands are placed on different muscles creating rotation around specific joints. The squat might place more demand on the quads and knee joint to extend, while in the video above there is more demand on the glutes/hams creating hip extension - in both cases the bar moves up and down vertically, ground reaction forces are vertical, but it’s being caused by A) joints rotating and B) different muscles being used (squat vs RDL). .
So don’t just think of “I have to move horizontally to train muscles that produce horizontal vectors during sprinting” instead think about how you can move your body and the bar around to target specific musculature that is responsible for those horizontal forces during sprinting - .
Today was day two of the challenge and my second workout at @f45crossroads
It was hard. It kicked my a**, but best believe I #finished it. Again, the coaches were #amazing and when I needed like 50% of the workouts modified, they didn't act annoyed or like they were too good to show me something a little different. They were #supportive and #encouraging .
What I walked away with today was a drive to get even #stronger To complete the #workouts unmodified. I may be slightly crippled the next few days, but it's such a good feeling knowing I'm fueling my body with all the right things!
Sometimes a “slow” metabolism is a movement problem.
The solution may be to Increase your N.E.A.T! Non exercise activity thermogenesis is a fancy term for the energy that we expend doing everything but sleeping and exercising, if losing weight is one of your primary goals NEAT can play a significant role in maximizing the amount of calories you can burn. .
Prime examples include walking up the stairs instead of taking the elevator, aiming for 10,000 steps a day (you don’t need an Apple Watch, step counters are inexpensive), and playing with your kids. .
Move more and with INTENTION. .
Make the effort to change your daily habits by adding more NEAT to begin to create your foundation is sustainable fat loss.
1 619 minutes ago
Yoga sculpt approved 💪🏼🧘🏼
Outfit from Athleta
Leggings-high rise salutation 7/8 length (they are amazing!)
Tank-? Can’t remember what it’s called
Bra-hyper focused Not an ad just sharing some favs @powerofshe_woodbury
Sharing these videos to highlight a few things. For those of you that don’t know, I played competitive baseball for 15 years, right up until I was 19. Sports And fitness have been a part of my life for as long as I can remember. After I stopped playing baseball, I focused my attention on fitness and helping others. It’s been 6 years since I played baseball and yesterday, I threw again for the first time in a long time. Key takeaways from my experience to share with you all:
1) it’s never too late to try new things or get back into old ones. Sports is a great way to get your body moving and can compliment your training program, the same way your training program can compliment your sport journey and support your growth and progression as an athlete.
2) Practice makes PROGRESS - not perfection. It’s been years since I’ve played baseball and I can see where I need practice and adjustments to improve my form - something that I know I can try to work on myself but am confident that I can make huge strides in with the support of a coach. Coaches, like trainers, look to support you, provide you with feedback and work to make you the best version of you that you can be - as an athlete and as a person. -
3 KEYS TO LONG-TERM FAT LOSS SUCCESS 🔑🔑🔑 .
These 2 aspects are worlds apart without .
Accountability is the glue; the missing piece of the puzzle
You’ve probably had a workout plan to follow in the past from the gym and/or a personal trainer
You’ve probably had a meal plan to follow in the past from a personal trainer (although they aren’t qualified to do that btw)
You’ve followed these for a while and had some good results .
But - Who checks in on you to see how you’re getting on with there workout plan or meal plan? .
Who checks to see if you’re doing the workouts? And doing them correctly and effectively?
Who checks to see if you’re struggling with motivation .
The gym certainly doesn’t .
The gym doesn’t care if you go or not
The only time they will ring you is to say your membership is due or your credit card has declined .
Our clients are held accountable - we check in with them every week
We insist they update us with what they are doing .
Our Online Transformation clients check in every Sunday via video and we give a feedback video on their results that week
THAT IS WHY THEY ARE GETTING AMAZING RESULTS .
Is it the workouts? Maybe
Is it the nutrition protocol we give them? (not a meal plan) Maybe .
Overall it is the ACCOUNTABILITY and SUPPORT we give them that makes the difference .
Because we really want all of our clients to get the best result possible for them.
2 726 minutes ago
Bringing you the most delicious recipe for acai crunch bowl in collaboration with amazing @unicornsuperfoods 🦄 ❤
If you guys follow me from start you would know that I have always have been obsessed with Acaí Bowls ! 🙊 and as soon as the sun comes out the obsession creeps in 😅
How should acai bowl tastes? In my opinion it should be thick, creamy, delicious with lot of crunch !
And this recipe tick all the boxes 👅 👇
2 frozen bananas
1 1/2 cup of mixed frozen berries ( blubs, raspberries+ blackcurrant )
1 tbsp of @unicornsuperfoods acai powder
Splash of mylk
1/2 cup crunchy granola
2 tbsp Toasted coconut
1 tbsp choc chips
1 tbsp of peanut butter
1.Blend all ingredients in high speed blender .
2. Transfer into a bowl and top with the yummy toppings .
Save and try it next time ❤
Jumpstart your 2019 health goals ➖➖➖➖➖➖➖➖➖➖➖➖➖
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⬇️Lose weight/body fat %
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↔️Maintain the right way
🍃15/30/90 day packages with nutrition plans and workouts included🍃
Las dificultades no son señales para detenerte, son enseñanzas para continuar esforzándote y llegar lejos 💕 #instachile
24 87419 January, 2020
glute activation + giveaway 🍑
y’all know I never do a leg day without doing glute activation w/ my @mbslingshot hip circle! glute activation is essential for warming up your muscles before lifting to ensure they are firing properly 🙌🏽 add these into your training sessions as a glute activation warmup, burnout or even at home workout if you don’t have much time on your hands! 👏🏽
1️⃣ banded hip thrusts
2️⃣ single leg hip thrusts
3️⃣ banded abductions
4️⃣ side lying abductions
5️⃣ banded kickbacks
6️⃣ banded side to side steps
🔁 complete 2-3 rounds of 10-15 reps each or until you feel warmed up!
I’m teaming up with @mbslingshot to give 3 lucky winners one of my favorite hip circles 🙌🏽 all you need to do is like this photo, comment below & follow me & @mbslingshot! winners will be chosen on Friday! 🤩 as always, you can use code “BAILEY” to save on all @mbslingshot products - I have a highlight on my page with all of my favorite products from them labeled “mbslingshot” 👏🏽
⠀⠀⠀⠀⠀⠀⠀⠀⠀ @hydrojug code “BAILEY10” saves you $$ 💦
1,111 9,62112 hours ago
🤸🏻♀️ Sunday Funday 🤸🏻♀️
♾Grab a pair of dumbbells for this fun 4 exercise circuit... if today’s a rest day for you - save it for later! .
💪🏼The focus is upper body ...and a little core work of course 😁:
1️⃣Bear row to renegade #row .
To modify lower your knees on both movements.
2️⃣Tricep press to leg raise.. keep your arms off the ground at the bottom of the press. Be sure to press your back into the ground. To modify this one bend your knees.
3️⃣Half kneeling press. Keep your back leg engaged; knee of off the ground. To modify lower your knee.
4️⃣Reverse fly, tricep kickback to curl. In the bent over position be sure to engage your #core and stabilize by squeezing your #glutes . When returning to standing for the curl, drive through your heels and use your hips 🍑. #hiphinge .
▶️Try 30-45 seconds each 3-5 rounds. Adjust it to your body and have fun with them! .
☕️Tons of full #workouts on my app.. for the price of a cup of coffee. The link to download it is in my bio! .
🚰🍋🍇Drinking my favorite plant based BCAAs, Action from @team_aminovital. .
💗Enjoy your Sunday!! . ——
✨✨✨✨✨✨✨✨✨ #armsworkout#armsandabs#homeworkout#igfit#fitness#stayVITAL#workoutideas#womenshealth#fitover40#stephderbyfitness#absandarms .
#AD We are officially 5 months out from the big day! 👰🏼
It is creepin up FAST 🤯 & I am checking everything off of my to do list so I’m not so stressed leading up to June!
One of the biggest things we crossed off our list was our registry! We wanted to make sure our registry was unique to us & included a ton of different products to choose from all at one place so it’s easy to find!
We registered at @BedBathandBeyond and the entire experience was so seamless! I just uploaded a YouTube video of us going in store and working with their registry experts to make sure we registered for everything we need for our house!
The New YouTube video is linked in my bio 🥰