I HAVE NEVER stuck to a workout program this long. Even on the busiest of days, I find time to get it DONE. And although I’ve “missed” some days, I’ve made up for them to the best of my ability. Nope, NOT trying to lose weight, trying to become “perfect”, trying to impress anybody, etc. ... I AM, however, keeping a promise I made to myself when I set forth on this journey. I’m doing this for ME. After all, how can I take care of anybody else if I can’t take care of myself first!?
Regrann from @identitycoach
Hello!! How’s everyone doing?
Just thought to share this with someone 🙂 ————————- Do you have anyone in your circle who makes you explain yourself all the time? .
Them: Didn’t you know I was ill?
You: Really? Aww, you didn’t say!
Them: But it was on Facebook and Instagram .
You: I haven’t been on SM like that o
Them: I see all your numerous posts enjoying yourself all over .
You: *remembering how you barely get round to posting so your account stays active*
you say- ‘I just post, I don’t usually stay there like that’
Them: You should have checked on me. I’ve been through a lot. People busier than you call me to see how I’m doing. .
You-*thinking. You have no idea what I’m going through nor can you tell how ‘busy’ I am.*
But you silence your ‘inner savage’ and say-
‘There’s just a lot I’m dealing with right now.
Them: That’s how I told you I needed money 3months ago, as rich as you are you were saying it’s not a good time.
If it were your friend *insert fancy name* now, you will behave differently. . 🤦🏾♀️🤦🏾♀️ ———————————— You can never win with these short sighted people.
They see only their pain and are blind to the anguish of others.
Don’t waste your time trying to explain to people who are committed to misunderstanding you.
They are detractors; Isolate them.
The best place to recharge ones batteries for time out in the work day.... Feet in the sand, ocean to my right, sand dunes to my left, sun above me.
Another stunner of a day, hardly a soul in sight and my heart expanding with energy to rival the sun.
Whoever you are, wherever you are in the world, I send you love, grace and happiness from my heart direct to yours.
Preparing for Surgery
Here’s my current shape. Not too pleased seeing as I’m down a few lbs but my strength is holding steady. Lately life has been hectic and I’ve lacked discipline staying on top of my nutrition, health, and training. My sinuses have been a wreck and my lungs are paying for them. Luckily I’m having surgery to hopefully fix matters in a couple weeks (not too intensive) but that means in the meantime I need to get in the best shape I can to have a strong body going into the procedure.
Some of the things I’m doing is counting my cals, switched up gyms to boost enthusiasm, started oral antibiotics, and resting when my body asks for it (skipped the gym early this week due to inflammation and lung bleeds).
Think it's hard to lose weight? Try gaining muscle. Ask anyone who's in this boat and they'll agree. Like fat loss though, muscle gain has four core principles. .
Above all, you must be consistent - in your training (compound lifts, with more sets and reps) and in your eating, as a consistent calorie surplus is needed to gain muscle. .
For my muscle gain clients, I have them eat a consistent 80/20 split of whole foods and more low volume, "fun" food to keep palatability and the willingness to eat high. To prevent excess fat gain (science puts fat : muscle ratio in this kind of weight gain effort at 3:1 in trained individuals), I keep calorie surpluses at around ~500kcal a day on average.
Like fat loss, muscle gain is alarmingly simple, yet difficult in execution. It can be hard to see results. But when the answer is sometimes to eat more ice cream, you can't complain too much. ;)
#GainNutritionProject #food #health #habits #nutrition #fitness #strength #crossfit #weightlifting #powerlifting #athlete #gym #fitfam #mindset #attitude #positivity #mindovermatter #progress #fit #workout #fitchicks #weightloss #fatloss #diet #dieting #calories #macros #flexibledieting
I don’t know that I ever reached a mile but I am happy to report that I finally did
My feet was hurting all day, in retrain that I was even going to the gym today
My pain was giving me every excuse to skip the gym, let alone go for a run
On my drive home I came to a reminder that while those I inspire and hope to inspire in their fitness journey are not witnessing my excuse, champions thrive when no one is watching, they push through their adversity and I certainly wasn’t going to let my pain get in the way
I have reached 1 mile one stride at a time
My foot was begging to stop, my mind was determined to not settle
Here’s to many more miles and overcoming adversity .
#1imitless #mindovermatter #neversettle #builtforthewinter #1mile #onestrideatatime
Like my trainer says.. Most of the exhaustion is in the mind rather than the body so it is of utmost importance to leave your worries outside the gym door before u walk in, or your training will certainly be compromised.. And yesterday I felt what that meant...
Wasn't up for it.. Was too tired, mentally and physically drained and somehow just not in the spirits... yes that happens to all of us.. So I did the following🙃
1.picked up my favorite tee of @therock
's bull symbol😍 always a charm💓
2. Had some good pre workout food 😇
3. lined up my favorite jams on the Playlist 😎
4.told myself that the only bad workouts are the ones that did not happen..
5.started with the easy and my favorite sets and worked up a good elated mood to start off.. 😎
All isn't peachy n covered in puppy's in anyone's world... It's how u deal and move forward that really counts.. 🙌 #turnyourdayaround #gymrat #myhappyplace
#fitfam #workouts #mindovermatter #keepthatsmile #fitnessmotivation #womenwholift #postworkoutselfie #tipsandtricks #doctorswholift
Guilty😬🤷🏼♀️ it’s hard for me to not think about what my friends and family will think of me if I say/do/post something. (That’s why I made a new acc and blocked them from this one ha) It’s not something that me or anyone else can just do overnight, it’s a work in progress. You start out small and work your way up until you have the confidence to do whatever you want without the fear of being judged! And I can’t wait for that day to come to me!!😍😍 .
#real #personal #love #quote #follow #mindovermatter #confidence #inspo
Houston, we have liftoff...
Refuelling after Heavy legs - glutes today 🍑💪🏻here it is
A1.5x10 Bulgarian banded split squats on smith machine
A2.5x15 banded kick backs
B1.4x10 barbell banded back squats
B2.4x25 banded pulsing squats
C1.8x15,12,12,12,10,10,12,12, AMRAP barbell banded hip thrusts ( got 25reps for the AMRAP and dropped the weighted to 100kg did 20 then paused and then did another 5 😅) C2.2x12 barbell banded glute bridges
D1.5x12 single leg banded db hip thrusts
5x up and back lateral banded walks
5x15 single leg foot elevated banded db glute bridges
5x25 banded db frog pumps 💪🏻💪🏻🙌🙌🔥🔥🍑🍑
The mind truly is powerful. If you keep failing at a certain point it might be due to beliefs you have about yourself and your abilities. Do you believe you can be healthy and happy and deserve to be? If not, ask yourself why that might be. Where on your life journey did you create those beliefs about yourself and your abilities?
Our mindset and our beliefs partly define who we are at the current moment, but it doesn't define who we are or who we can be a year from now; a year from now you can do and be things you currently don't believe are possible.
You CAN be great, successful, healthy, strong and happy. It's all in you. It just comes down to unlocking your human potential.
#nikewellness #mindovermatter #beliefs #potential #primalhealth #primalhealthcoach #growth #success #selftalk #psychology