The battle is on for increasing my lifts. However I only got 5 reps and I had 6 last time I deadlifted but I think it could be one of two things. I didn’t have @bangingbangs
cheering me on, and I just donated blood and they said it could make me feel a bit weaker for one week in the gym. 1 lint is worth it, it will come back. I started here at 245x5x2 got frustrated so on my third set, I made it a drop set, and then added a failure set where I had 135 and went for 19 reps.
I ate so much Italian bread last night that I woke up today feeling like an actual loaf of Italian bread myself🤭😂.. Really had a hard time deciding what to make myself bc I’m not too hungry but won’t get a chance to eat again until 12ish- and thus, this concoction👆🏼👆🏼.. @ggfiber
raisin & honey thins (crushed) and sprinkled with cinnamon + quality creations pumpkin oatmeal butter + @califiafarms
unsweetened almond milk- not bad!👌🏼 Washing it down with a small cup of hot coffee now, and then off to get myself and the baby ready for the day👩🏻🏫👦🏻.. Happy it’s the weekend- though besides a small party tomorrow we don’t really have any set in stone plans🤔. I’d like to get into the gym as it’s been almost two weeks and I can definitely use the energy booster💫.. Isn’t it amazing how (with proper nutrition and adequate rest) putting our bodies to work energizes them instead of exhausts them! I actually love it! Anyway hope it’s a happy Friday for all of you xx
Reese’s overload! Cheat night sorted 👌🏼
You know what’s changed most over my fitness transformation journey? I’m HAPPIER now.
Sure I look better physically, but mentally I am finally at peace and content with myself.
How many of you feel like “happiness” is an elusive thing you just can’t seem to find and hold on to? I’ve been there too. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Find something that brings you JOY and makes you PROUD and then CHASE IT!
When you want to succeed as bad as you want to breathe.. then you will be successful👊🏼🌊
When the new gym has good lighting for days 🤣
Post-workout berry and coconut smoothie bowl with goji berries & cardamom granola 🍓🥥 Tasty, but now hungry again. I’ll have to have another breakfast, what an ordeal.
I started new series on the good ‘ol #YouTube
. Follow me in my preps for my first #uspa
meet next month! I’ll be talking about my diet, programming, singlets, equipment, pretty much everything that goes into my meet preps. 🤗 .
First episode is out from when I was 4 weeks out. New episode to come on Sunday! Today I’m 3 weeks out! .
Friyay Physique Update! Been kinda shocked at how my body is responding to this reverse diet. Calories keep getting added and things are staying relatively lean. It’s such a weird feeling to wake up tighter after more carbs and less cardio. 🤔🧐 This doesn’t always happen reversing. I have gone up in weight since show day but with progress pics I can see progress and try to not focus on that silly scale number. It’s hard to fight what as a girl you’ve been raised to think that restriction is better and getting smaller is always the way to go. But I’ve had to change my thinking and trust my coach and it’s been amazing to see things change and improve. Reverse dieting is a process of metabolic building where you slowly add in calories to prevent body fat regain post dieting (ie contest prep for me where calories for low and cardio got high) Calories are your friend. They fuel the work we do and can be used for body composition change. It’s all about balance and consistency when it comes to diet. Macros change all the time depending on your goals. So ladies don’t be afraid to add carbs, add fat and eat more! Your body needs it especially with heavy training. Constant calorie restriction only sets you up for failure in the long run. The human body is amazing and what I love about body building is how you can work and manipulate it. It’s not an easy process mentally or physically but the challenge is what makes it worth it! 🖤🖤🖤 #physique #update #reversedieting #macros #flexibledieting #teamprophysique #crushit #friday #friyay #flexfriday #girlswholift #girlswithmuscles #thick #glasses #selfie #latergram #figure #bodybuilding #earnednotgiven #healthylifestyle #workhard #dowhatyoulove #selflove #loveyourbody #goals #focus #offseason #roadtopro #realtalk
“Oops you had that cookie! or piece of pizza, or slice of cake! 🍪 Don’t fret, it’s not a big deal at all 💫 The worst is when you beat yourself up for it or throw out your entire day of eating just because of one cookie.
There are actually some benefits to spiking your calories a bit when you’ve been in a caloric deficit for a while. A carb-rich meal can help spike your leptin levels & other beneficial hormones giving you a boost of energy.
While I don’t feel deprived or have the urger to do this often, there is definitely nothing wrong with planning a special treat or indulging in that office food because YOU WANT TO not because someone else is making you!
for daily nutrition & training tips
Názov podniku sa zosúladuje s našou súčasnou náladou no a toto sedeničko si nás okamžite získalo. 😌 Nalesniky s twarogiem boli bardźo dobrze ( #jazykoveokienko
) a odteraz palacinky inak ako nalesniky a wafle inak ako gofry nevolám! #polishiscool
Pull workouts! 😍💪
شنو افضل سرعه(تمبو) لبناء العضل ؟
الاجابه اهي سريع
في دراسه من ٢٠١٦ من journal of strength and conditioning Research لمه تشيل اوزان اب تمبو بطيئ اب اوزان اخف الصدر اشتغل اب نسبه اقل من ٣٦٪ مقارنه اب تمبو اسرع مع اوزن اثقل. مع العلم ان الطرفين لعبوا ليه ما وصلوا failure. -اشارت فيها الدراسه انه تمبو البطيئ فشل في تفعيل الياف type2 العضليه
Type 2 fiber يعني الياف سريعه الانقباض شارحها اب بوست قديم تحت بلصور 👇🏼 دور وتحصلها
الحين السرعه المناسبه شنو من ناحيه ثواني
٢ احسن شي من ناحيه الدراسات ثانيتين
* ثانيه صعود
* ثانيه نزول ( مع تحكم الوزن وعدم الاعتماد عل جاذبيه فقظ)
طبعا لو تبي تغير حدك ٦ ثواني فوق هل رقم اكتشفوا انه ما له داعي
تبي الخلاصه شيل وزن ثقيل او ركز فيه اصعد بسرعه او تحكم بلوزن وانت نازل وامورك طيبه يلمدير ✅
This is a terrible video but this was taken in 2013. When I was first learning to deadlift. There are so many things wrong with this and I personally felt so award and unsure of what I was doing. I was also a lot bigger.
Dear old Ellen:
I love you and you won't always feel out of place in a gym. In fact it is going to grow into a huge part of your life even though you don't know it yet.
You are strong. I know you don't feel it struggling with 30kg but one day you will deadlift over 100kg. -------------------------------
Stay true to yourself and don't worry about what others think, stay focused on you and why you want to achieve. You will make mistakes but you will learn form them so your clients don't have to.
At this time in my life I never thought I would be a PT or study exercise physiology. It was my second month in the gym and I was just hoping to hide in my corner and not be noticed. We all come from somewhere.
The last thing I would say to my past self is there is nothing in life big enough to stop you form achieving your dreams.#instafit #instahealth #personaltrainer #pt #strengthandconditioning #rehab #chronicpain #exercisephysiology #science #girlswholift #girlswithmuscles #flexibledieting #iifym #femaleliftingarmy #onlinecoach #olympiclifting #powerlifting #powerliftingchicks #crossfit #chronicpain #explainpain #exercisephysiology