Regrann from @tanethmontero
If you want to lose fat ASAP, try to consume good fats apart from carbohydrates, both with a source protein, just because the body prefers to use carbohydrates as an energy source and reserve fat for "later", so if you separate them and consumed distributed during the day in different meals, the body will be forced to use what you eat at the moment 🤗💪🏼💪🏼
Hey friends 👋🏼 Happy Sunday. I’m pretty stoked for the day because I just hit a PR on sprint speed. I did a few sprints at 12.5 mph and even though it kind of felt like dying, it felt pretty damn good. I was nervous about sprinting today because when I was lifting all the weight felt so heavy. Weight that isn’t usually that heavy to me felt heavy. So when I went to sprint I said I would just give it my all and if my all today is 10mph then that’s what it is. However, my all today was 12.5mph sprints after doing 8 other sprints. 😈
BACK at it 🧚🏼♀️
these are the sort of exercises I do to grow my baby wings.
as with any session I always start with a heavy compound lift before moving onto lighter isolated exercises.
1️⃣ barbell hip thrusts - yes these aren’t just to be used on glute day, they are one of the best exercises for activating the whole posterior chain group of muscles (hamstrings, glutes, calves, erector spinae & lower/upper back muscles) as well as your core. YAY. keep your core tight and move your whole body in a rocking movement in one plane of motion, rather than hyperextending the lower back.
2️⃣ lat pull downs - one of my favourites to go heavy and really feel the stretching & squeezing of your lats (side lower back). keep your traps (upper back/neck) relaxed and down & your chest proud.
3️⃣ cable rope face pulls - I like to superset these last two exercises and keep the weights low for a back burnout. this one is great for feeling your muscles all working together and for finding the mind-muscle connection. really focus on contracting each muscle throughout the movement.
4️⃣ cable straight arm lat pull downs - again feel each muscle working through the exercise & squeeze your lats. keep your chest up, your core engaged, and your back & arms straight.
~save it for future reference~
🙈Posing is my weakness. It scares me. Why? I haven't figured that part out yet... BUT, I will not let my unresolved fear stop me from working at it until it disappears. Fearless, with work, I will become ☝️ Although uncomfortable, tired and hungry, I set some time aside this morning after fasted cardio to practice some posing at the gym today, because you can't escape the mirrors there! You are forced to face your own reflection, and from that, I have already grown ❤ Admitting your faults isn't a weakness- it's a strength. And having your weaknesses pointed out isn't a slur on your character, it is an opportunity to improve! This is mearly the beginning for me, and I can't wait to witness the growth, inside and out 🌹💪 #strengths #weakness #fears #fearless #bodypositive #selfconfidence #selflove #posing #posingpractice #bikinicompetitor #bikiniprep #teamtailored #getfitted #tailoredphysiques #fastedcardio #practicemakesperfect #pushyourself #pushyourlimits #workforit #earnit #girlswholift #npcbikini #preplife #fitfam #girlswithmuscle #girlswholift #fitnessmotivation #myjourney #prep #shredding
8RM squat day! Can’t wait til I don’t have to speed these up, aka way fewer reps. Went with 115 and it felt pretty okay. Probably would’ve felt better if I hadn’t done a million deadlifts yesterday but 🤷🏻♀️
That feta/avocado combo is incredible 😍 Annd I’m probably late to the party but, whatever 😅 I hope you had an amazing weekend! Mine involved lots of cooking & relaxing 🙏🏻
😍😍 Comment 👇👇👇👇
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Just realised I don’t post much of this side of my body 🤷🏻♀️ Just thought I’d point out that it’s somewhat symmetrical 😂
Trying to keep my body guessing.... A change in reps, sets, and training methods. Thanks @thai_beast
for the pointers.
Happy Sunday! For some reason I’ve never been much of a sandwich person, maybe because I can never seem to keep them from falling apart. Idk 🤷🏻♀️ Apparently I’m a child when it comes to eating them. Anyone else have that issue? Anyway, today I had a bread craving for lunch so I put this together together this sandwich. That mashed avocado was as delicious as it looks.🥑
For free daily workouts👇🏻
Мне вот интересно насколько нам подконтрольны наши характеры?
Управлять и распоряжаться своим телом несложно. Возможно и убрать бока, и накачать ягодицы, и мышцы сделать более гибкими. Изменить форму глаз/носа/груди и тд. Было бы желание работать над собой и ложиться под нож хирурга 🍑💉.
А вот целенаправленное расширение кругозора, растущий жизненный опыт, влияние на нас других людей - насколько это может сделать наши умы более гибким, а силу волю и выдержку твёрже или наоборот?🤔 Да, определенные знания будут получены, но в какой мере это может изменить нас как личность?👤
Ведь, наверное, любой более или менее хорошо нам знакомый человек на протяжении очень многих лет неосознанно ассоциируется с самой запоминающейся чертой его характера: добряк❤, молчун🤐, "зажигалочка"💃, выскочка🙋, жмот😑 и тд.
И как часто эта ассоциация менялась? Примеров того, как кто-то в корне менял свою внешность полно, но можно ли сделать из себя личность, кардинально отличную от старой?🤔
Если да, то есть ли тому подтверждения? А если нет, то почему же тогда нам неподвластно то, что по сути принадлежит нам?
#girl #polishgirl #girly #girlfriend #birthdaygirl #mygirl #fitgirl #girlswholift #happygirl #girlsnight #daddysgirl #hkgirl #fitgirls #girlsgeneration #girlswithpiercings #girlswithmuscle #girlsnightout #russiangirl #girlfriends #swedishgirl #girlswithink #inkedgirls #tattooedgirls #girlsthatlift #girlswhosmokeweed #girlsday #girlswholikegirls #girlswithmuscles #mommysgirl #littlegirl
Tightening the ponytail so I can get stuff done. Sunday afternoon sweat sesh about to go down!
Brunching hard. 🍳 🥗 Love this place!
Sundays are for rest days, grocery shopping🍓🍇🥒🥔, meal prep & catching up in my inbox! 📨
Feeling so blessed and so thankful after this weekend and I am constantly thinking about how grateful I am for this opportunity! Happy Sunday ☀️😊
Yesterday (forgot to post) and today’s workouts. Had to stop halfway and get this little non napper again. But got it done :)
Had to take Amelia in to the doctor this morning (ruptured ear drum) so my workout didn’t happen. Then House hunting and dealing with that sh!t all day leaves now to get it in. This is how I feel about it...
This workout kicks my butt every. Time. And I finally figured out where my cheeks went...I need to remember to relax my face! #momof4 #momoffour #metime