second workout of the day brought to you by @cocos_gymsta
new workout split!! i definitely did NOT plan on doing two workouts today, but i blew threw everything on my to do list and was way too excited when she sent me the workouts!
i’m so excited to have a sense of stability in my fitness when I head to school in two weeks (ahhhhh!) and happy to have some one to keep me accountable! #crushitwithcoco
Don't eat carbs---especially at night. Drink teatox and wrap yourself in sweet sweat, with a waist trainer. Do more cardio---do it fasted because it's better. Eat six meals a day. 🙄
The reality is women have been bombarded with the image of weightlifting to be associated with big and bulky women.
The media has also contributed to this by showing females in the gym conducting body weight exercises, using only bands, and light weights.
It's time to lay this myth to rest for once, and for all.
Most women begin their journey weight training and immediately report their clothes are tighter, they feel bigger, and the scale was going up versus down. The reality is the nutrition component plays a substantial role. Resistance training increases appetite and what's generally happening in this situation is women are eating more and increasing their glycogen stores; overall increasing their size. It's a very simple fix ----the caloric surplus is the reason women are getting bigger, not the "heavier" weights.
If you are concerned with your physique getting "bigger" lose more fat. In order to achieve a "bulky" like size, the female body would need a great deal of testosterone. In my experience, the women who strength train on a consistent basis achieve the physique they are ultimately seeking. The female body comes in many different shapes and sizes and each body responds differently to strength training. So do what you love and enjoy and above all don’t pass the judgment to hard earned muscle because it’s not your personal preference.
Disclaimer: Post is not direct to anyone; it’s directly for clarification.
Now excuse me as I warm up with the gentlemen’s weight who left the bar loaded.
LEG DAY!! —————
Heavy barbell squats 4 x 8
Barbell reverse lunges 4 x 8/side
Good mornings 3 x10
Leg extensions 3 x 10
Glute kickbacks 3 x 10/side ————— anyone else just absolutely love all leg exercises?! gotta start packing up for school so i skipped the cardio and just did some pretty heavy strength and called it a day! workout going up on the blog later today so stay tuned 😍🤗
We all have the same 24 hrs every day. Most of us spend a great deal of it thinking about or worrying about our job and our relationship.
But what about you.
What about your health.
And not just your physical health.
What about your relationship with yourself?
The most important focus of life is usually the most forgotten.
At the end of the day, the more you work on yourself. The more you learn to be happy inside no matter what is going on outside of you, you will remain in a space of happiness and gratitude. Others actions will affect impact you less, you will stay confident in your truth and more likely to keep striving to reach your goals and chase your passions.
Shift a few more hours of your day towards you and away from the rest of the world and people around you.
This isn’t selfish.
They will thank you. You will be able to be more loving and grateful for the people you love. 📚☕️💙
Just a bit of fun we had today 😁 Alpha showdown at the Lifetime Chanhassen Alpha field....came in 4th overall with my awesome teammate @upspartan
Congratulations to all the @alphatraining
athletes that battled it out today! And thank you to all the volunteers that made today happen! You’re awesome #alphanation
👊🏼💪🏼here’s a little breakdown video + pics of each divisions top 3 teams
First oly attempt in 3 weeks since my hamstring strain. Total catch and ride, but overall feels good. 165# is around where I was working beforehand, so as long as I keep working on getting under the bar faster I should be able to progress well. #ltemployee #wearealpha #fuckinjuries #snatch #powerornah
Super sweaty finish to the workout 💪🏽
Had a solid set of deads and have been approaching my workouts a bit different here lately. Instead of going in with a do-or-die method, I allow myself to play and not be too strict. It’s helped reignite my lifting passion since surgery. Post surgery/injury/rehab (whatever you may be going through) can be tough, so I’ve found a sense of #play
helps. I didn’t even do the math on the bar😱😱
So, it started with some #bootywarmups
circled into #core
compression exercises, so many #deadlifts
and then 5x10 on #dimmeldeadlifts
and banded #hipthrusts
Then finished with a stretch and some techniques to get my central nervous system to chill out.
Super pumped about some new adventures about to happen at work, in Home and life in general. #dowhatmakesyouhappy #andstopaskingforapproval
Shorts by @feedmefightme
in my @gainzbox
If you are upset with someone for any reason and you do not have the strength to communicate that to them then you should not be upset with them. You should be upset with yourself for not being willing to do the self work that is needed to be able to express your feelings to someone.
Being upset with someone when they have no idea of it does no harm to them but so much to yourself.
Start caring more about yourself.
Stop blaming your bad moon and energy on other people when the issue really starts with you.
People can’t fix what they don’t know is a problem in the first place.
We can’t read minds...yet. 🧠👽
LOW IMPACT GLUTE EXERCISES
my friend asked me for some glute exercises that would be easier on her knees than squats so here y’all go!
good mornings x10
leg kickbacks —————
deadlifts x8 (heavy)
kb swings x20
hip thrusts x10
single leg romanian dead lifts x10/side
hamstring curls to exhaustion
TEEN ALPHA. I couldn’t be prouder of this young man, Cole Vu. He has trained with me every summer for 3 years now. He graduated from kids Alpha and this year took a big step to Adult Alpha classes. He could barely do a regular push-up year 1, now it’s 12 single leg stability pushups for 4 sets, cleans snatches and all kinds of fun lifts. He’s a competitive swimmer and this type of training is just making him stronger for his next season. Form, programming and coaching are all necessary parts on getting teens to be better Athletes. #wearealpha #teamalpha #ltteamnation #endurancetraining
Workouts like these are so much fun
1️⃣Technique work: @bpitts1089
told me to “meet the bar” rather than letting it crash on my chest. My last Clean on todays light EMOM felt like butta. If only I could do this with heavy weights... 2️⃣Box Squats and isometric holds before the cleans #dynamicmethod @westsidebarbellofficial
after strength and before metcon @alphatraining #wearealpha
100m row, 16.1 seconds 💥Not shown- 20 min met con, bicep curls, tricep extensions, plank, and Dball holds
A cardio workout burns more calories than a weight-training workout. However, your metabolism may stay elevated for longer after weights than cardio, and weight lifting is better for building muscle. Thus, the ideal exercise program for improving body composition and health includes cardio and weights.
Anyone up for 5 rounds for time of :
5 power snatches
15 toes to bar •
I started with 75 lb and then went up to 85lb .. this was clips of the 5th :) It got a little spicy by the fourth round cause thrusters were killing me slowly. #nothingnew
.. But it was a good one none the less 💦💦 one you should maybe try .. ...like tomorrow 🙃😬. •
#powersnatch #thrusters #toestobar #escf #alphas #lifetime @wodndone
Calm & Chaos
“We all have both. We all need both. The challenge is in finding the balance.
Through Yoga I am able to connect with myself. It creates a space for me to sit back, breathe and reflect. To realize the chaotic thoughts inside me that aren’t worth holding onto. It gives me a space to forgive myself and others. It gives me space to create an energy of peace that I carry with me.
Crossfit gives me a space where it is ok to be a little chaotic. It allows me to not push this energy down but to let it out. It’s a space to be in my ego, to compete and try to prove what I am capable of. It’s a space that allows me to use my voice and my masculine energy in a positive way.
The power is knowing both of these are equally needed.
Yoga is not a space to get rid of chaos, it is a space to find your center. Find your calm.
Crossfit is not a space to become calm, it is a space to let the chaos out.
Through this balance I am able to show up as my best self.”
behind the scenes.
i love snatching, snatching’s my favorite 💕
More and more technique work.. power clean to start.. pauses with methodical pulls, moving along to full depth and moving a bit quicker. I was feeling a bit slow yesterday due to training heavy on deadlifts and squats the two days prior. No excuse to skip practicing. All at 135lbs, still dialing in form and consistency with the pulls and hip contact. The camera falling at the end was perfect timing!
#trusttheprocess #wearealpha #ltemployee #olympiclifting #nobull #lifetimeathletic #ardmoreavalanche
I have officially been in alpha training for one month as of yesterday and I feel amazing. After college gymnastics was over my body needed a break and it was really hard to get back into fitness. I was lost for awhile and didn’t know what to do. I was always so used to having someone tell me what time I work out and having a coach make up workouts for me. My mom convinced me to try alpha training and it has been the best thing for me since college gymnastics. I have found my love for fitness again and I have a new love for weight lifting. Thanks to all of the amazing alpha coaches who have been helping me so far. I am so blessed to have such supportive coaches and I love my alpha training family. I can’t wait to keep going with the training and keep seeing positive results. @alphatraining #wearealpha
Little extra mobility today thanks to @arustykettlebell
, opening up that side body and getting ready to go!
I grew up working on our family farm since I was old enough to push a lawn mower. 🌾
I remember every evening my grandpa would drive me home. He’d park in the driveway, wait a minute and then tell me what time he would pick me up the next morning. The only way we wouldn’t work was if it was raining.
Every evening while we sat in my driveway I would hope to hear, “Well, looks like it’s gonna rain tomorrow so we won’t be working. Stay by the phone though incase it clears up.” At a minimum this meant I got to sleep in, and if I was lucky not work at all.
I always hoped for rain. ⛈
Unfortunately it didn’t rain often.
I look back on those years often.
Today unlike then, I’m very grateful that it didn’t rain.
I’m grateful for the sunny days. ☀️
I’m grateful for the work ethic my dad and grandpa showed me.
I’m grateful that I learned at a young age to do the hard things more often than you do the easy things.
Life is often harder than it is easy.
Practice accordingly. 💪🏾🙏🏾💙
it’s the weekend!! hopped on the body composition scale and gained another pound of muscle 💪🏼💪🏼
today’s workout: back and shoulders
each superset x3
read delt fly x10
shoulder press x10
high pull x10
front to lateral raises x10
bent over row x10/side
steering wheel turns x20/side —————
lat pull down x10
reverse grip face pull x10
arnold press x10
July Challenge #2
in the books for our incredible 6AM TEAM Rock Stars! Being a part of their incredible journey for health and fitness is amazing to watch and lead because they are all getting stronger, faster and fitter together! Join us in TEAM weekly and break through plateaus and stale workout routines! 50% off your first month enrollment until Sunday only! Massage me for more info. #thefort #teamup #ltteamnation #fortfitfamily #teamburn #teamcut #teambootcamp #teamalpha #wearealpha
long distance running vs. weight training and HIIT.
i’ve gained about TEN pounds since getting into weights but hey that’s what happens when ya start building muscle 🤷🏻♀️
ABS!! i don’t think i’ve ever had defined abs so pretty pumped about this!
squat cleans 6x3
1min power cleans
1 min box jumps
1 min pull ups
1 min rowing
1 min rest
this was a metcon we did in @alphatraining
the other day and i loved it so did it again!!
today i was starting to think that my body is just always going to stay the same so i went through so old pictures and turns out i really have been building some muscles! slow and steady but the progress is definitely there 🤗