Fight the darkness with weights.
46 police officers were fatally shot in 2017. 140 police officers committed suicide. The darkness we fight in our own head, can be twice as dangerous as the one we face on street.
We have all seen things no human should have to see. We deal with the darkest of times. Release that pain in the gym and find your peace. Don’t let the demons overtake you.
Stay fit and stay alive.
HAPPY 🍟-DAY! With the holidays quickly approaching, it can be easy to lose sight of goals and overall health and just dive into a binge of unhealthy habits. 😳 Here are a few tips to help you stay on track next week:
1. DON'T BINGE❌
It's never worth it and it makes you feel like a cornucopia! Eat until you are no longer hungry and stop before you are full. One of the best things about holiday meals are the leftovers so don't over do it in one meal 😉
2. ENJOY YOUR FOOD 😋
Meaning chew your food s l o w l y to taste the amazing flavors! This also helps your body digest your food more easily + will help you eat slower as you tend to eat less. 🙌 Slow down and enjoy the food are eating with the people you are with.
3. POTATO SWAP 🥔🍠
Enjoy the sweet potatoes before regular potatoes because they are a great prebiotic to help your gut digest that holiday food PLUS high in beta-carotene and vitamin E + C WHILE ALSO being a good source of fiber, potassium, iron and vitamin B6.
4. BE GRATEFUL FOR THE DAY 💛
Be grateful for the amazing food you have and all the wonderful memories you are making with your friends and family!
1 13 minutes ago
Anytime, anywhere! Take your fitness with you everywhere you go. 👉🏻 @vaness.zing getting her Hybrid workout done during her Costa Rica vacation.
The monthly membership gives you access to all 13 of our subscription programs! Go check out their description by clicking the link in our bio. Free 1 week program samples are available on our site as well through the “training” tab on the menu bar.
This is a flex Friday and tb to those holidays sessions back in Mallorca 🇪🇸 make fitness a lifestyle regardless the season of the year (no excuses) and you'll make the most out of it I promise, gym life is the best life 😁
If summer bodies are made in winter then let's get in shape before Christmas and maintain that condition all year round.
DM if you're interested in working 1 on 1 with me, for more information on Mindset Coaching send me an email and book your consultation, wish you all a Happy Weekend 🕺🏽
1 84 minutes ago
I feel I overuse myself, I overuse myself I feel, I mean I overdid myself, I overdid myself 🤫
15 days no sugar!🙅🏼♀️🍩🙅🏼♀️ (today is Day 16) & I’m feeling so good. Killed my workout & now I’m ready to take on these holidays. I feel my BEST when I eat the BEST FOOD. 🥦🥑🍌🌶🍃🌿 •
I’ve had 5 babies. I know what it’s like to gain weight & struggle to loose it (multiple times). But if you are CONSISTENT & set goals each day - you will see RESULTS. Even during the holidays. How bad do you want it? •
Are you going to be a statistic this holiday & not care about your health? Yes it’s the holidays. Yes you should indulge a little but putting on 10+ pounds is not indulging that is just being careless. Take control of the holidays by taking control of your health. Practice portion control. Practice SELF CONTROL. Eat a piece of pie but don’t take the pie home. Use healthier ingredients. Eat veggies most. Drink lots of water. Life can still be enjoyed while making healthy choices. In fact...it will be enjoyed LONGER by doing just that. 💪🏼💪🏼💪🏼 #flexfriday#gains#muscleup
We tend to forget that happiness doesn't come as a result of getting something we don't have, but rather of recognizing what we do have 🔑.
Happy #flexfriday fam ! Lets get it !
quote from @ashleynocera 🙌🏼
4 215 minutes ago
THIS IS BALANCE
Trying to do strength training from home with a 7 year old on early dismissal is nigh on impossible. First, he stole the stability ball from me. Then, he kept ramming it into my head and talking to me (“What are you doing? Why are you groaning? Can I have a snack?”) while I was doing glute bridges. It is no wonder I lost track of all the TRX exercises I did. Parenting is, if nothing else, constantly entertaining.
No time for a run today due to work. Planning a 10-miler on Sunday morning so I may get up early for a few treadmill miles or some cross training tomorrow.
Happy #FlexFriday, #fitfam!
I already miss you!! It was so easy to get an outdoor workout anywhere!! And now that it’s cold I know I have to put in more planning. But the thought of that warm sun on my new results next summer is all the motivation
What’s your motivation for working out?
😂🤷♀️ What......it's flex Friday babe 😏 Okay.....okay......back to work 😤
But Seriously...how many of us find ourselves losing focus in the gym 🙋♀️ I know I personally lose focus when its already been a long exhausting day and all I want to do is go home and relax. On days like this I notice if I do a timed circuit training session my focus kicks back into gear #1 Circuits are quick with minimal rest time. So before you know it it's over and time to go home! #2 Using a timer for your rests helps keep you aware of how long your actually resting versus goofing off 🤪 One of my favorite quick 30 min lower body circuits is below. Check it out and let me know how you like it! 👇👇👇👇👇
4 Rounds with 1 min rest inbetween rounds.
~40 Weighted walking lunges ~30 Sumo Squats with kettlebell
~20 Stiff legged deadlifts with kettlebell ~15 Step ups *Each leg
-1 minute rest. Repeat .
Blue Line client spotlight!!!
@eboller4 has been killing it recently! Emily original started out as a three month client and has since joined for a full year!
Were glad to have her apart of Blue Line and sporting our #flexfriday post this week! Keep killing it Emily🔥
Remember everyone that the New Year is almost here and Thanksgiving is already here in just 6 days!!!! So if you or someone you know is trying to get in shape and reach their goals than have them message us so they can get started!🙌🏻
Happy Friday everyone! Have a safe and enjoyable weekend!🤙🏻
MIXED MODAL CARDIO: How many of you actually enjoy single modality cardio aka running, elliptical, bike, etc continuous without anything else incorporated? It has its place, don’t get me wrong, BUT! What if you could get a lot of the same benefits without doing that? Would you do it? 🙋🏻♀️🙋🏻♀️🙋🏻♀️ That’s where mixed modal work comes in, or using multiple modes to achieve your stimulus. I could do this kind of work every single day, and most days, I do🤩. If I want a low intensity load like a zone 2 run, I can control with more pace and less loaded movements. If I want to push my anaerobic threshold, I up the ante⬆️ with more weight, more reps, less rest🕠. The cardiovascular benefits are the same! So don’t force the boring cardio if that’s not your thing. Find what works for you to get the work done! ✅ Today’s circuit was 5 rounds of:
6 Tire flips
10 box jump overs
12 Russian Kb Swings
20 MB Russian twists
**Rest as needed between rounds and between movements** The “programmed rear” allows you to PACE—another topic I mention quite often. Take 5-15 seconds between movements and see how much more consistent you are between rounds. Your aerobic base will thank you 🙃 Try it and tag me 😉
One of life’s biggest dilemmas... Great abs or doner kebabs? 🤔 .
On a serious note somewhere around this level of condition has to be one of my favourite looks so far. Nothing too extreme, lean but not overly shredded, although not particularly full. Overall I feel this is both a healthy and aesthetic look.
For the time being I’ll be aiming to stay in decent shape year round without cutting / bulking. While I’m not competing this approach is preferable both to health and lifestyle. Just finding my happy medium.
Let me see you flex tribe! Post your best #flexfriday photo, gym not required, and I’ll pick the most creative one to win a @tru_supplements protein sample pack! Make sure you use the #mawarrior and #ma60day tags when posting so I can see. Get your 💪🏽 on!
34 31615 hours ago
Going to be bringing something close to this look back over the next 12 weeks🙏🏻 #minicut
I will be setting up an 8 week transformation challenge, starting January 1st 2019! Whether your goal is to gain muscle, lose fat or get absolutely shredded I can sort you out a plan and make sure you get there! There will be prizes for the best results, but also for the most commitment shown to the plan. I will also be taking part making sure I keep you all accountable, in it together🙌🏻 -
If you’re interested in this challenge, or if you want to learn more about what’s involved. Give me a message @llewgibson#shredded#abs#flexfriday
14 8672 hours ago
To embark on the journey towards your goals and dreams requires BRAVERY.
To remain on that path requires COURAGE.
The bridge that merges the two is COMMITMENT.
“Work, Hustle, Grind”.