Glute Hip Thrust‼️
Since we are shorter, using the stool rather then a bench makes a big difference 🍑
What if there was a way we could prevent disease and cure it all the same way?🙌🏽
I believe there is
Have you ever thought about what we do to get rid of cancer once someone has it? Radiation and drugs which damages the body, but are we looking for the root cause? I know the struggles of a loved one who is diagnosed with cancer - it’s never easy and you have to do what you have to do BUT.. It’s easy to say it was ‘poor’ eating habits, lack of exercise, in our family history, etc. That shouldn't be our excuse. I challenge you to dig deeper and find the root cause of all problems.
Think of it this way: our bodies are a rain barrel (inaligee from Stephen Cabral) and they are all different sizes. Each rain barrel can only take so much water. We don’t necessarily know what is in that ‘water’ either. The barrel can fill up right to the top and if not paying attention to the signs we may not see the overflow coming. Which is what happens to our bodies - we can only take sooo much (threshold)! Factors that contribute to this are: toxins, stress, hormonal imbalances, sleep, poor diet, lack of exercise, etc, etc. Which all lead back to digestion - it is all intertwined. I think sleep and learning to cope with stress are the two most important factors simply because the body can relax and be rested to make better decisions and judgements to be a healthier, happier human.
Comment a ♥️ below if you want a world where we fix things rather than mask it with drugs and medication.
Results speak for themselves🤫🤫🤫!!! started 3 Years ago & here we are... the GTS Legacy will be One for the ages I promise You that🙏🏻!!! I don’t think My grandma would’ve ever thought I would make it this far, as a matter of fact no one did but I did & this is Just the beginning of a great Life✌🏻..... #shredded #abs #bodybuilding #aesthetics #zyzz #natty #gains #fitnessmotivation #fit
Ya know, just sitting here on the floor working while my boys take their Sunday afternoon nap. I absolutely LOVE helping people, whether that be as a nurse or as an online health and fitness coach. Ever wonder what I do to first and foremost help other people but to also help contribute supplemental income for my family?? You can do this, too! Do you enjoy helping people? Do you want to work toward being your best self and get paid while doing it? You can totally do this!! Drop your favorite emoji below and I’ll reach out so we can chat!🤗
PS Yes, that is popcorn on my computer🙊🍿😍
[WARNING: This approach is not optimal in all scenarios, or for all personality types.]
Not one person who ever said they wanted to make $100,000 dollars ever made $100,000 dollars." -@andyfrisella
I recently listened to a podcast on the MFCEO project where Andy explains the importance of setting your goals unrealistically.
Setting them so damn high and far that you're pretty sure you can't even reach them. If you want to make $100,000, set the goal at $500,000. If you want to help 1000 people, set the goal at 10,000 or 20,000 or 50,000! Choose a goal that is so far beyond what you think is achievable, and align all your daily actions with that goal in mind.
That way, even if you don't reach the goal you decided on, you will be significantly farther than if you had stuck with the original, underwhelming goal.
If you shoot to make $1,000,000 or help 1,000,000 people this year, you might not achieve it, but you might make $650,000 and/or help 650,000 people! Do you think you could ever help 650,000 people if you set the goal at 10,000?
See, what happens when you make the goal too realistic is, you get close to that goal, and you start to let off the gas pedal. You're so close to your $100,000 goal for the year, so you start slacking off, feeling as though there's no pressure. You get on less sales calls, you stop waking up early. I mean shit, you've got this goal in the bag!
As a result, you never, ever surpass that goal.
If the goal was $500,000, you would still be hustling day and night as the end of the year approached, because you would be doing everything in your power to make it to that goal. You might end up making $140,000, or $210,000, etc!
Set your goals in dream land. Set them so damn high that you are forced to up level your thinking to get there. Then align ALL your daily actions with achieving that goal. When you consider sitting down to watch a Netflix original you will think twice because you know you're so damn far from your goal you better be working. When your alarm goes off before the sun rises and you contemplate clicking "snooze" but you don't, because you know you've got a ton of work to do to reach your goal.
Leave a 🧡 in the comments if you agree 👇🏽
Your zone of genius is your unique power. It is your ability to laser in on your activities with undivided attention. Your zone of genius makes work feel like play. It leaves you energised, addicted and in a timeless sense of flow.
Dedicated coach @papa_swole
first time athletes @npcsouthernstates
last night. @dr.swollz
bringing home 5th place in Men’s Physique 1st time Novice and 3rd place in Men’s Physique Novice. @bikelife_jay89
cleaning house with 1st place in Men’s Physique 1st time Novice, 1st place in Men’s Physique Novice, Overall in Men’s Physique Novice, and 3rd place in Men’s Physique Open Class B. @warriorsquad2.0
couldn’t be more proud of these guys and the amount of time and dedication they put in to show case their elite physiques and our team! Huge congratulations were in order!
⏰ Time is running out to get the FREE coaching call with the 10 Day Crickets Crusher LIVE Client Attraction Challenge.
Get your gorgeous bootay in there TODAY to get that FREE call! https://suzanneproksa.com/p/crickets-live
Athlete Matt killed it today at the APF Texas Firefighters Powerlifting meet today in Mansfield, TX.
Earning 1st in Open 220 lbs class
And 3rd place in sub masters.
SQUAT: 413 lbs +8 lbs PR
BENCH: 2nd attempt at 300 lbs (missed 3rd at 325 lbs)
DEADLIFT 468.4 lbs +13.4 lbs PR
1181.4 total lbs
Hanging leg raise with a twist 🔥
If you're looking for a challenging exercise that hits the abs from multiple angles then give this one a go 👍🏼
Hanging leg raises typically focus on the lower abs but adding in a twist will really get the obliques firing as well
To get the most out of this exercise, try and rotate your pelvis at the top and bring your knees slightly back at the bottom to get a full stretch .
What are some of your ab exercises? Let me know in the comments 👍🏼
✨MY 5 WEEK TRANSFORMATION ✨
⬇️ 4.5kgs down
⬇️ 6% body fat down
If you've been following me for a while you would know that I only had 5 weeks to prep for my photoshoot which is on Wednesday this week! 😁
I've got leaner before, but not in such a short timeframe, so I was up for a new challenge and was excited to see what I could achieve in such a short period of time! I'm not going to lie; there were moments where I doubted myself + my progress, but hard work and consistency speaks for itself. Proud of these results 💪🏽
As a Coach I strongly believe in 2 things:
1. Being able to practice what you preach
2. Continuing to improve yourself with further education in order to give your clients more value .
Being able to practice what you preach doesn't just mean being authentic and having integrity with your work. It's about stepping into your clients shoes: how do you expect to coach someone through something if you, yourself haven't experienced what your client is going through?! My clients know that I'm an open book and I don't sugar coat anything 😉
Secondly, continuing to improve yourself through education is so important as a Coach. Part of getting your clients the best results is educating them around WHY they're doing what they're doing so they have a better understanding, not just of their own health + fitness, but so they know how to apply the right tools to their lifestyle. People say knowledge is power, but knowledge is useless unless you know how to apply it!
If you're serious about putting in the work to see change and you're looking for a Coach who will not only get you great results, but will teach you a thing or two then email me below 💁🏽👇🏽
A massive THANK YOU to @coachmarkcarroll
for furthering my education as a Coach and prepping me for my photoshoot 😄🙌🏽
#5weektransformation #minishred #transformation #womenscoach #onlinecoach #personaltrainer #practicewhatyoupreach #fatloss #leanmuscle #weightloss #fitness #educate #empower #authenticity #honesty #consistencyiskey #motivation #hardwork #results #nutrition #happy #fitfam #fitlifestyle #trainsmarter #health #girlswholift #goodvibes
Your will is based on the hunger you have in your heart and your mind. If you're hungry, how bad are you willing to eat?
Give respect to get respect. You can be the smartest person in your field but if you're rude and disrespectful your customers will not stay your customers for long.
Sign-up for our Weekly Espresso Shot (link in bio)!
Join other new and aspiring VA’s in our exclusive FB Group http://bit.ly/2JUzgw4
Nothing says “I’ve made it in life“ more than the ability to perform glute pull throughs in public with 100% confidence 😂
(Srs though it took me a bit)
This is a great glute/hamstring finisher. Something I refer to as a “burn-y” type exercise, it’s more about the stretch.
Best believe my lower body wasn’t built by these - rather heavy compounds👌🏼 These have a time and place, though! For me, that’s towards the end of a leg session
Some helpful cues:
👉🏼 this is a hip hinge. similar to hyperextensions, you do not need a huge range of motion for effectiveness.
👉🏼 through your heels, pretend you’re breaking the ground apart. like a sumo deadlift, tell yourself “knees out” - it will engage your glutes
👉🏼 keep head in alignment with your spine. you don’t want to be swinging your neck and looking up - you want it straight & stacked
✖️ARM PUMP! BOOKMARK to try later!✖️
My goal with arms is to get the gnarliest pump possible.
It isn’t about pushing extensively heavy weight, in my opinion. Biceps and Triceps are a small muscle group, no need to go extremely heavy.
Try this workout this one out!
•Alternating DB Curls - 4 sets, 8 reps (per arm) superset with...
•Machine Preacher Curls - 4 sets, 6 reps.
•Hammer Curls - 4 sets, 12 reps.
•EZ Bar Cable Curls - the reps were 12, 10, 8, 6 but I only took about a 15 second rest between sets. Pick the weight wisely so you do not fail too soon.
Rope Extensions - it’s a set of 50. You do as many reps as possible with good form. Once you cannot do anymore reps, set the weight down, count to 10, and continue until you hit 50. Pick the weight wisely - you don’t want it too easy or too heavy.
Assisted Dips - 4 sets, 10 reps. I like the assist machine because you can focus extremely well on the specific muscle you want to target, all while doing very clean, safe reps.
Underhand Grip Cable Extensions - 4 sets, 10 reps. Using two separate handles this time. This smokes the inside head of the triceps! 💨 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
That’s it! Quick workout that is effective!
Let me know what you think 👇🏼
#armworkout #bisandtris #armday #workouttips #workoutadvice #fitnesscoach #healthcoach #onlinecoach #bodybuildingcom #loseweight #buildmuscle #fatloss #sixpack #weightloss
LEAVE NOTHING ON THE PLATFORM
A simple reminder for the start of the week ladies - it’s not selfish to love yourself first.... it's essential! 💖
Only when you love yourself completely do you really know what you deserve. Put your health and happiness at the top of your to-do list. You are worth it! 🙌🏼
#selfworth #healthylifestyle #loveyourself
TRANSFORM YOURSELF TODAY‼️
I am looking for 3 men that are looking to accelerate the rate at which they make progress in the gym. Guys that want to get absolutely SHREDDED this Summer and won't make excuses. Guys that want real GUARANTEED results in a short period of time.
If this sounds like you, I want you take MASSIVE ACTION and send me a message right now. I only have 3 spots available for the rest of July and won't be accepting clients after these spots are filled.
There's no time for excuses in life you guys. If you want to get real, lasting results this Summer, hiring a coach is your absolute best bet. I am 110% dedicated to the success of each and every one of my clients. So make the decision today and while you're at it, ask me how you can recieve an additional 20% off of your coaching package! #realresults #commit
Det finnes masse kjekke og bra kosttilskudd, men gjør det enkelt for deg selv. Spis mat
Når det å spise mat er en rutine kan du optimalisere med kosttilskudd om du trenger det
Dette betyr ikke at kosttilskudd ikke fungerer, er dårlige eller at de er bortkastet. Det betyr bare at rekkefølgen på prioriteringene dine har betydning
#styrkecoach #torerikstavaa #kontinuitet
*POSTPONING THE BLAST*
So I had planned to begin my next experimental insulin/carb protocol tomorrow; but due to some up coming, unavoidable family social events that I wouldn’t be able to nor want to adhere to the plan I’ve decided to wait another 10 days.
In addition Luke is also away next week and when he returns he begins his push so it would all just time better.
For now I’ll continue with a balanced fat/carbs diet and high cardio and my current cycle of Test/Primo 500/500
🔹Online coaching available
🔹Full contact and support 🔹Nutrition, Training, Supplement Protocols
One of the reasons people open their own business, is to have more free time for the beautiful walks like that, on a lazy SUNDAY afternoon.... 🌳☘
But the business can only exist when you have product or service. You need to open a company. To hire staff. To manage and control all your processes, and - bottomline - invest capital.
And what if you don't have product or service yet? What if you do not have money to invest, or the managerial experience to run the team? Should you give up on the idea of being independent?
Absolutely not! In the modern world you have an amazing opportunity of earning a bunch of money through only promoting other companies and their products and services. There are no business or capital investment risks for you - because you simply do not invest!
And now the tricky part.
Many people have found about #affiliatemarketing
, and even tried working in it, but chose the low-cost products, thinking that they will be easier to sell.
And they made 3-5$ per sale. Some of them gave up over time, some of them didn't.... But what if I told you, that there are people out there, making 500$ per every trader attracted? What if I told you there is a system of attracting #traders
, that is clear, automatized, and that will literally make money for you, while you are walking on Sunday afternoon?
Interested? soon I will announce an #onlinewebinar
, the link to which will be available in my bio.
#marketingdigital #marketingtips #marketingonline #businesswomen #businessonline #onlineenterpreneur #onlinebusinesstips #onlinebusinessowner #onlineeducation #onlinebusiness #onlinecoach #workingirl #lazyday #baltimore #losangeles #portugal
🇵🇹 #greece #lisbon #bitcoin #california
Sometimes I eat breakfast, sometimes I skip.
Sometimes I go high carb, sometimes I go low carb.
Sometimes I have 6 meals, sometimes I have 3.
Sometimes I have protein shakes, sometimes I don't.
Sometimes I cook from scratch, sometimes I get ready meals.
Sometimes I go super high calorie, sometimes I don't eat all day.
Sometimes I'm a dick with my food, most of the time I'm not.
Sometimes I like a beer, other times I like diet coke.
Sometimes I eat out, sometimes I stay in and get fancy with my food.
Sometimes I use insta filters, sometimes I let the natural lighting and pump do the work.
Unless you're a pro athlete looking to inch out every aspect of body comp and performance, who gives a fuck what approach you're on?
Don't be fixed to a certain dieting approach and feel that you can't deviate because you'll lose everything you've worked so hard for.
Principles for your goals matter the most. For myself, I do whatever I want with my food based on;
My training time.
My training type.
My training demands.
My work diary.
My food availability.
My time to prep meals.
Etc etc etc.
Life has too many variables to be fixed to one approach.
This is why it's vital to LEARN the principles so you can CHANGE your actions based on your ENVIRONMENT.
This is what sustainable nutrition is all about.
I always carry a notepad in case a genius million dollar idea comes to mind 💡
Needless to say it’s got plenty of empty pages 😂 couple of worldies in there though, you’ll see 🔥
We all know how tough those first few weeks at the gym can feel. It takes an awful lot of courage to step inside and make that commitment to change.
You can’t build up your strengths until you understand your weaknesses and that can be a very uncomfortable position to be in.
Need help, advice, support, encouragement, motivation? That’s what I do best 🙋🏻♀️ and I help all kinds of people near and far.
Contact me now and let’s discuss how we can start your new journey. Let’s get damn strong 💪🏽💪🏽💪🏽
#sundaymotivation #motivation #newweek #newstart #newyou
Hard work beats talent when talent doesn't work hard. Here are 10 things that require zero talent. Make these genuinely apart of your daily life.
“If you think about human nature, our favorite pair of shoes are the ones we bought yesterday. Our favorite thing is the newest thing. The thing that we see most and for the longest period of time is our reflection in the mirror, so obviously that’s going to be our least favorite thing” - @taylorswift
I think this applies to a lot of us — but it doesn’t have to. Of course, you do not have to be physically flawless to love yourself, but for me personally, getting into fitness began transforming me from the inside out. I can’t do #transformationtuesday
posts for What falling in love with the gym has done for my mentality, or the mentality of many of my clients. For most of my life, I was guilty of what TS describes in that quote, and some days, I still am. I think many of us are — it’s hard not to be our own worst critics. ✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨
We have to break free from this mindset. Allow yourself to fall in love with your quirks and flaws, but still always believe that you’re capable of being/doing more if you desire it. Let your passions and interests consume you. Push yourself to be the best version of yourself that can possibly exist, and that self-love everyone preaches about....it will sneak up on you. I still struggle sometimes, but I try to remind myself that the things that are “weird” or “flawed” in me make me who I am, and the ones I’m still not happy with (fitness-wise, for example) — it’s in my power and my power only to decide that and to make a change. ✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨
Exercise was the first thing that helped me be proud of myself, inside AND out, and furthermore, that it is OKAY to admit that and flaunt that as much as I want. So give yourself a “hell yeah, I’m a badass woman (or man)” pat on the back today and promise yourself that this week you’ll make every decision with YOURSELF and YOUR best interests at the forefront of your mind ❤️ Happy Sunday!
Sometimes we put things off because we think we do not know enough or are good enough.
Well I am here to tell you that you DO KNOW and you are ENOUGH! •
In fact you are more the enough, you have ALL this knwowlege, power and brilliance!
The world is ready and demanding to have more of YOU! •
Let’s be ALL we came here to be and let all the BS & lies about us melt away! •
What do you say??! 😁😊😸❤️🧚♂️🥂• #enough
Video en relación a mi post de ayer 🎥 en el que se ve la técnica que comentaba al realizar TRICEPS en polea 🏋🏼♂️.
Si no lo habéis visto leed lo que publicaba en esa foto de ✔️/❌. Como podéis ver marco los dos tiempos de la fase concéntrica del ejercicio, la primera me da ese estímulo en la cabeza lateral principalmente y la extensión de hombro final acaba por contraer al máximo la cabeza larga 💥.
Probadlo y veréis como nunca habíais notado una contracción tan fuerte en los triceps 🔥.
Season of figs!✨ Mashed cauliflower with garlic shrimp, fermented broccoli and a balsamic fig glaze! Guys.... when i tasted the glaze I made I actually did a little happy dance it was so good!
How to make: in a sauce pan pour 1 cup balsamic vinegar, and add 8 small figs (this is what I had going bad in my fridge!). Cook. Keep cooking till the figs are turning to mush then start to smoosh them into the mixture. Keep cooking till the liquid has evaporated and the balsamic has become thick. Pour through a strainer and mash with a spatula to get all the juice out. SO GOOD!!!!
I kept the mashed figs. Going to try cooking them on fish 😊
Squatting is a necessity for athletes. It's a key movement pattern that must be trained to maximize strength, speed and power.
But there's more than one way to squat.
Most people immediately gravitate toward the Barbell Back Squat. From the time any athlete picked up their first weight, the Barbell Back Squat has likely been part of their programming. While this exercise does offer massive upside, I don't believe it's the best overall leg exercise.
Instead, I believe that title belongs to the Bulgarian Split Squat, which is a safe and accessible way to build lower-body strength and correct imbalances while also improving mobility and total-body stability. Here are five reasons why it's my favorite lower-body exercise for athletes.
1. They're Highly Accessible
Bulgarian Split Squats are very easy to learn, and once you've got the motion down, they're pretty hard to mess up. Even if you do mess up (possibly by placing your front foot too far or too close, or your back foot too high), the injury risk is extremely low. Youth athletes, beginners or those with past injuries can all likely execute a Bulgarian Split Squat safely with minimal coaching. Unfortunately, the same cannot be said about a Barbell Back Squat.
2. They Train Single-Leg Strength
Single-leg strength is an extremely undervalued aspect of sports performance. Almost all athletic movements on the court, field, or mat are performed unilaterally. In layman's terms, that means off one leg. Therefore, athletes need to train unilaterally, and do so heavily!
Single-leg strength not only transfers well to sport-specific movements, but also to bilateral lower body strength. Placing an emphasis on Bulgarian Split Squats for 6-8 weeks by using them as a main movement rather than an accessory movement could very likely lead to greater strength gains in the Barbell Back Squat and Deadlift. It could be just the thing you need to push through that plateau.
3. They Destroy Imbalances
Almost everybody has some level of muscular imbalance from limb-to-limb. This could be due to previous injuries, athletic demands or lifting mechanics. Training unilaterally with the Bulgarian Split Squat is a great way to correct