#HumpDay pro-tip. This exercise is 💰 for building Glutes. I love using the end of the ab bench as it can be adjusted in height and provides a little more comfortable feeling on the upper back. Same training priniciples here.. slow negatives, faster positive, 1 second hold. Drive thru your heels and squeeze your booty. @geaninaboldoni using 90lb barbell and an added band for hip abduction.
Add these to your next leg workout ladies 🦵🍑
Had a really great upper body workout then made a burrito bowl type thing with cauliflower rice, sautéed veggies, homemade guac, & lean ground beef! Over 40g protein and under 20g carbs. (I’m not personally keto or anything like that but I can imagine this would be a good dish for someone who is!)
Kind of falling in love with bulking tbh 💕 super excited for where I’m headed!!
8 10512 minutes ago
The Hyperice Venom keeping me warm in between sets. This belt has become a staple of my training lately. It provides VIRBRATION and WARMTH to my back. No more tightness in the back before or after the gym, and I can go as HEAVY as possible! @hyperice@a7intl
Lâu lắm mới lại khoe học viên!!!
Có ai tin đây là mẹ 2 con rồi không??? Và đặc biệt là chị ấy là học viên khoá Online Coaching và đây là kết quả sau 5 tuần ạ!!!
Mình thật sự rất nể phục sự quyết tâm của chị ấy và tất nhiên mọi nỗ lực sẽ được đền đáp xứng đáng!!!
Trích 1 đoạn tin nhắn từ chị ❤️
“Cuối năm c cũng bận nhưng cũng cố gắng đến gym đc lúc rảnh. Ban đầu tập vì sinh xong 2 đứa rồi nên muốn giảm mỡ. Nhưng tập rồi thấy kết quả nên cũng bị thích. Nhiều hôm bận qá chồng bảo nghỉ tập mà cũng phải đi cho bằng được ấy”
P/s: vẫn nhận học viên và bán cẩm nang dinh dưỡng ạ 💪💪💪 học viên khoá Online Coaching gửi ảnh và update quá trình cho mình nha ❤️
Two workouts done today 🤛🏼 Was not going to let my excuses stop me from getting them in, really proud of myself for actually getting them both in! But I also was really motivated to do them today because I want to have a relaxing Sunday morning with my coffee instead of working out on my rest day 😛
Legg & booty werkk ft. time under tension (TUT) 💥🔥 as per usual, band is not necessary but adds so much fire to those glutes! 😩 Video is sped up at 150%. The first 3 exercises are in the 1st slide, the 4th & 5th are in the 2nd slide, and the 6th & 7th are in the 3rd slide. 💪🏽🤘🏼
1️⃣ Double-pause squats (optional band for added death). Pause at parallel and then again half-way up - 4
2️⃣ Split squats with constant tension- 4 x 12 each leg
3️⃣ Squat pulses at parallel (banded) - 4 x 15 pulses
4️⃣ Paused sumo deadlifts (banded)! Pause a few inches off the ground for about 2 seconds! Oooouuuff. Keep the back neutral; don’t look up or straight in front when you go down. - 4 x 6-8
5️⃣ Slow/controlled constant tension side step-ups/pistols (with counterweight). Ideally you will hardly shift any weight into your landing foot. I recommend using a taller box if you’re comfortable with it and barely tapping your toe on the floor. If you’re new to this movement, you can use a shorter box and set the foot all the way down; just don’t use the landing foot at all to come back up. - 3 x 10 each leg
6️⃣ Fire hydrants + pulses - 4 x 10 reps + 10 pulses
7️⃣ Side stepping squats! Stay low the entire time. - 4 x 20 each way
Gettt iiittt! Lemme know if you try this!! I FREAKING love you bye
“I’m betting on myself this year“
This past Sundays message at church was this - Live your “purpose” in life through 2 things:
2. Being Distinct
You see, when you do both of these things as you work every day, hopefully doing what you’re “passionate” about, you’re also serving your “purpose” in life - for Him and through Him 🙏🏽
This really resonated with me because the bonus piece of this message was that even in the struggle as you’re working for towards what you’re passionate about, as long as you do it with excellence and distinguishment, the greater outcome is knowing that your purpose is being served & that the fruits of your labor will come to fruition at the exact moment as it should.
Again, I repeat, I’m betting on myself this year. Remembering to practice passion through excellence and by being distinct. I can’t wait to look back 3, 6, 12 months from now to see where living my purpose in life has elevated me to 💕
Don’t forget to take advantage of 20% OFF ALL MY @Shedfat Products, Programs & Supplements using code: JACKIE
🛑Save This Post for the Easiest AND Yummiest Breakfast Prep❤️
_____________ 🍳 Egg & Sausage Breakfast Bake 🍳
•1/3 pound breakfast sausage (original recipe called for 1lbs, but I reduced and it tastes perfect. It’s a hint of sausage, but not overpowering.)
•4 cups sliced button mushrooms
•olive oil , as needed
•half onion, chopped/diced
•4 Roma tomatoes , seeded and diced
•1 tablespoon chopped basil (or 2 teaspoons dried basil)
•16 ounces frozen chopped spinach , thawed
•1 1/2 teaspoons salt
•Preheat oven to 350º.
•In a medium skillet over medium heat, brown and crumble sausage. Add olive oil if necessary.
•Add mushrooms and cook about 5 minutes or until soft, stirring occasionally. Add remaining vegetables, herbs, and salt and cook about 2 minutes or until slightly softened and well combined. Pour mixture into a 9x13" pan.
•Crack eggs into a medium bowl and whisk well. Pour over sausage-vegetable mixture and bake 25-30 minutes or until a knife, inserted in the center, comes out clean.
Once cooled I decided up this delicious breakfast into serving containers for Josh and I to quickly eat in the morning before work. We love to add salsa or guacamole to ours, but we also add that to like everything 😜
It’s a great way to get in your veggies, your protein and your fats. Feel free to swap out whatever veggies you have in your fridge. And let me know what you think!
Containers are by Freshware Meal Prep from @amazon
42 96812 hours ago
Something I get asked a lot with regards to T1 is ‘did I gain weight post diagnosis’
I was 14 years old when I was diagnosed so to be honest, luckily at that point in my life, weight wasn’t something which was much of a concern to me, I danced and took part in sport my entire childhood and naturally I have a small frame.
Building up to being diagnosed I did loose a considerable amount of weight but as soon as I started insulin therapy I gained the weight I lost back. (At the time I didn’t notice the fluctuation but my family did)
This isn’t ‘insulin’ making me gain weight, the only reason I lost that initial weight was because my body wasn’t producing insulin therefor my body was running off fat.
As soon as treatment begins and your body begins to function normally again, in most cases you regain the weight you lost back.
Weight gain after diagnosis is normal but it’s not because artificial insulin causes it, it’s because your body is now able to store fat properly.
Loosing weight with T1 is possible, yes it’s more difficult because of hypos, hypers and general management of BG around training and nutrition BUT IT’S POSSIBLE!
This is something I really dial in with, with the girls that I coach!
Link for coaching is in my bio X
134 118210 hours ago
Werbung #Gymselfie Welche Muskelgruppe trainiert ihr am liebsten? 💪🏼 Für mich heißt es die nächste 6 Wochen erstmal kein Brusttraining, da morgen meine OP bei @dr.osthus_schoenheitschirurgie ansteht. Ich bin schon etwas aufgeregt 🙈 aber innerlich freue ich mich sehr mir diesen Traum zu erfüllen 🤗 Das Video ▶️ Warum ich mich dafür entschieden habe, findet ihr in meiner BIO‼️Der einzige Nachteil wird die Sportpause danach sein, die mir glaub ich echt schwer fallen wird 😞 Aber da muss ich durch.. wer trainiert für mich mit? 😅 Nach der Arbeit gehts nach Stuttgart zu meiner @lisah_fitness ❤️ die mich morgen früh begleiten wird 🙏🏻