5 weeks damage... 👌🏻 thank you @jackpe_ad for having my back #reversediet ... where am I up to?
No longer hungry, not focused on my next meal any more, not stressing about food any more, not worried if I don’t make my steps that day, not had a monster in a week and strength is back up to where it was before things got hard!
All in all, amazing progress and only 4lb up, but to use @mikebicepsbanter expression...I feel like I look like “a bag of soup” 😂😂 clearly I don’t but it’s hard to see yourself soften... I feel skinny with no muscles, but still haven’t got my booty or boobies back.... I look flat AF! I need to see that as all the more reason to smash that workout and get a good pump 💪🏼💪🏼 Simba, it is time 🦁.... and Imma guna go chase those numbers 🏋🏻♀️
I am constantly bombarded with the question “Jasmine, how do I get a flat stomach and grow my booty’?” Seriously, I cannot tell you how many times I have been asked this EXACT question...
Okay, so HOW?? Well, first off.. you can’t build muscle(aka a booty) and lose fat at the same time (rare case if you’re a complete newbie!) You will need to go through a ‘dieting’ phase and a ‘bulking’ phase! Pick one in which you feel as though is more important to focus on.
When it comes to loosing body fat you cannot ‘spot reduce’ aka lose body fat from one area only. If you are in a calorie deficit you WILL lose weight from your overall body. It is normal to have some ‘stubborn areas’, losing body fat from this area is going to come with consistency and time. It will happen with time provided you are in a calorie deficit.
Building muscle and a booty requires being in a calorie surplus (eating MORE than you are burning). If you want to focus on growing a particular muscle group more than others than I would recommend train it 2-3 times per week. Allowing inadequate rest between sessions. Track your calories/macro intake and slowly increase every week - the slower you add in calories and let your body adapt to it the less body fat you will gain in the process of building muscle!!
There you go team!!🌈 when people ask me this question, I wish I could tell them a super simple answer but unfortunately you simple gotta do the work 🤷🏼♀️ put the work in, hire a coach if you don’t feel confident doing it yourself and love yourself in the process.
Happy Friday babes 🍑🍑
5 13440 minutes ago
Cross fit and beers 🏋🏼♀️🍻🧡
2 2045 minutes ago
Note to self - fake tan 🙃😂 night out with my girl @abbey_jessop 💛💁🏼♀️
Explain me, why in selfies from gym when I sweat,messed and tired I’m still sexy cat, but on natural pictures of friends I’m Chinese boy after hangover 👹🤣 No posing, no makeup, no outfit and no photoshop. But in my best body 24/7. .
Почему на селфи после тренировок, когда уставшая , мокрая и помятая, я все ещё выгляжу как секси чика, но на фото в здравом состоянии это китайский мальчик с похмелья?
You can’t not accelerate past this very moment ... you will arrive there only when you arrive here.. trust in time.. the process... Whatever you are facing... I’m facing to.. I am not you... but I can feel you... we will make it through it all link in the bio @alphapraxis
Jr. Nationals 2018 - My last show/national show of this year!
I have literally no idea when I will step on stage again, but I will always be proud of how well I have done in this sport.
Pro card or not, I still kill it in the gym #outworkme and work on that balanced diet that fits my lifestyle and allows me to live my best life.
Good luck to everyone competing in Miami tomorrow! ❤️
7 1002 hours ago
Whenever my mind isn’t quite right I always tell Kohl because he’s like a magician when it comes to re-organizing his thoughts. I told him I didn’t want to do something and he said, “That’s not true. Your past self signed you up for this, your future self is gonna look back and say I hope you’re working hard for me, and it’s only your present self that doesn’t want to do it. But you’re out voted 2 to 1, so in fact you do want to do it.” 🤯 A quick reframing and I was well on my way! 🧚🏼♀️ Remember why you started and remember to honor your future 😘
“Continuous effort-not strength-is the key to unlocking our potential.” 👊🏼👊🏼
What if I told you that the key to reaching your fitness goals had very little to do with where you start and EVERYTHING to do with your consistent effort over time. We all start somewhere and not all of us were high school athletes, gymnasts, runners, etc.
When this is the case, rather than just jumping right into a diet (caloric deficit) it is usually better to spend some real time training hard, lifting heavy, hitting enough protein in a good caloric range, and becoming comfortable with movements in order to add the lean muscle needed to create a defined yet feminine shape.
When Abby started, she couldn’t deadlift, hated to bench press, and felt like progress would be a long time coming. I enjoy working with all my clients, but I truly love working with people in this situation, because it describes where I started to almost to a T (except I was even more so a beginner).
Over the past few months, I’ve watched as Abby has transformed into a strong capable athlete. She has gone from barely being able to pick up a barbell to just today, earlier this morning, deadlifting 205lbs for TWO reps. She also PR’d her bench just days ago. She shows up, day after day, she hits her macro and calorie goals even though it’s been HARD to get away from the chronic dieting mentality, and she puts in the work. I am so impressed with the progress she has made! She has unlimited potential (especially with her work ethic) and has got some big goals planned for the next few months. Thanks for being on @teamfitbliss Abby! I can’t wait to see what’s in store! #teamfitbliss#enjoyyourjourney#progressoverperfection
Okay I finally put my flip-flops away. Today. 🌨
Then put the boots on and said move over Mother Nature, there are gains to be madeee. ✋
When the weather starts to get bad it can be really easy to let this time of year set us back, and even EASIER to use the weather as an excuse.
I live in NY and can expect lame weather for the next, ohh, five months... so if you also live where the air hurts your face, use these tips to keep yourself in check:
→ Try to 𝗽𝗹𝗮𝗻 𝗿𝗲𝘀𝘁 𝗱𝗮𝘆𝘀 𝗮𝗰𝗰𝗼𝗿𝗱𝗶𝗻𝗴𝗹𝘆. Living in the year 2018, we don't usually get surprised by a full-fledged blizzard too often. Plan your rest days for the worst days.
→ 𝗣𝗮𝗰𝗸 𝘆𝗼𝘂𝗿 𝘀𝘁𝘂𝗳𝗳 and go to the gym directly before or after work, or while running errands or anything else you NEED to leave the house for. This cuts down on the amount of travel you have to do and allows less room for you to be at home convincing yourself not to go.
→ Plan a 𝗵𝗼𝗺𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 on the really bad days! You would be surprised the sweat sesh you can work up in a small space with only your bodyweight. It's also a great excuse to do that ab circuit that you've been putting off.
→ 𝗕𝗲 𝗲𝗺𝗼𝘁𝗶𝗼𝗻𝗹𝗲𝘀𝘀. Are you not wanting to go because you're letting your inner-laziness take advantage and there's a dusting of snow on your car? OR is it actually dangerous to travel? Take your emotions out of the decision, on both sides. No workout is worth risking your life for and the weights will be there tomorrow.
→ Make it 𝗾𝘂𝗶𝗰𝗸 + 𝗱𝗶𝗿𝘁𝘆. If the weather isn't great, it probably added some time to your commute and the fact that it's cutting into your already busy day is what's CONVINCING you to stay home. But a short workout is better than none, and sometimes they're the best ones! While it can be tempting to try to cram as much of your normal routine as possible into the time you have, you'll probably feel rushed and unaccomplished if you approach it this way. Instead, pick 3-4 INTENSE exercises. 𝙂𝙤 𝙝𝙚𝙖𝙫𝙮. 𝙂𝙤 💯%. 𝙂𝙤 𝙝𝙤𝙢𝙚.
I included today's short quad-focused workout on the next slide for you ladies! Save it for the next time you're in rush. ❥
I only worked out today because of the possibility of an arm pump and getting to sleep in Saturday. 😐 Oh, and Eleiko wouldn’t stop pacing in front of the garage door. Poor guy couldn’t understand why he couldn’t go outside though. Anyways, happy Thursday! Here’s to sleeping in on Saturday 🥂 .
The face you make when building SZN got the best of u so all black to the gym again it is 🖤🤷🏽♀️😑
TBH I’ve always been a plain Jane when it comes to #FASHUN .. the darker or the more neutral the better.. and ya find one thing you love you better get it in EVERY neut color.. #AMIRITE ?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Anywayssss no facts or point to dis post I just wanted to say hello friends 👋🏼 tomorrow is FriYay & I hope y’all have a good one ✌🏼
8 594 hours ago
“Failure and setbacks are ingredients for a great success story.” This week did not go as planned.. no this is not a life or death situation.. just a really sucky one. I am fighting an infection in my leg that is keeping me out of work and the gym. I was praying that I would get released to go back today. But that’s not how it went. I went into this prep motivated as hell. Nothing was going to stop me, numbers were finally dropping the way I wanted them too. The gains were still being made. I had finally got everything to click. I’m not going to say master Bc I am far from mastering it. Then bam this hit me. I’ll admit I ate my feelings in pizza today. 🤷🏼♀️ I’m human. But I’ve kept my diet on point this whole time. I plan to with the exception of today. Im down a few lbs since Sunday. At this point I just want to maintain. Trust me I said fuck it many times put my gym clothes on and almost walked out the door.. then I realize if I do that I’ll only make matters worse. Moral of this is you are going to have setbacks and failures along the way. Some more drastic then others. I’m trying to take my advice on this... it is TEMPORARY! Have you hissy fit about it. Pick your self up and control the things you can control! I’ll be back! 😘 #gymmotivation#fitnessmotivation#bikinicompetitor#bodybuilding_motivation#bodybuilding#bodybuildingcom#bodybuilder#fit#gym#fitness#gymlife#gymlifestyle#fitnesslife#fitnesslifestyle#bikiniprep
0 264 hours ago
Committing to a bikini competition is a big step! Sometimes it’s too big of a step to take right now. It takes a lot of time and energy, not to mention money. Maybe this isn’t the right time for you and that’s okay! In the meantime, here is what to focus on in the gym: bikini judges like glutes and shoulders! Most amateur athletes need to build muscle all around but if you had to pick two muscle groups to focus on it would be glutes and shoulders. If you are getting yourself into the gym 2-3 times a week, these should be full body workouts, just put a little more emphasis on glutes and shoulders. If you are able to get into the gym more than 3 days a week, you can start to split up your body into different body parts but try to hit your glutes and shoulders at least twice a week to make gains! 💪😘
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✌️ FITNESS MOTIVATION
Tbf I hate the transition phase of heading into offseason, it’s so annoyying, one minute you miss the serious shreds & abs, then the next your wanting all the booty back, the murves (muscle curves @margueritavonral haha) the cals through the roof & consistent energy 💆♀️ & as I opt for the “slower” reverse; which I’m quite strict with it means my food goes up slowly, which leaves me hungry some days (what ever way you do it you’ll be hungry I’m sure) so it’s going to take time to get them back up but even so with the extra 500cals more now I’m shocked with how I’m starting the offseason with a bang and hitting new pbs already
slow is what best works for me i tried this last year & had amazing progress in my physique & putting the weight on slowly meant my cals reached the highest they’ve ever been 3200/3500 everyday 2 untracked days (not bad for a little 5”2 kini gal) it was well worth it to me in the end so its what I’m going with again as i felt very healthy & happy in my offseason to.
last year I almost felt guilty i wasn’t doing the same as others but stuck to it. This year I’m happy in my own way & couldn’t give a damn what anyone else is doing. This is an individual sport, were all different & when it comes to getting on stage none of this matters, focus all your energy into you & what works for you/doesn’t & keep trying until you get it right. I’ve tried over 3 years and it took me until last year to find my way so don’t expect to find it straight away, as you progress through the sport your mindset will adapt & grow which will have a huge impact to the way you do / view things & you have years to try different things also ❤️ I’m definitely done with the shreds for this year though, they were tough & trainings been so much more enjoyable, so has the drunken nights out / socials & the extra food 🙌 but, I can’t wait to be deep into offseason with my body regulating normally these post show hormones are hard to handle sometimes 🤯😂 today’s session was FIRE, I could feel the pump from last nights refeed to the point it hurt & my glutes felt like they were going to pop 🎆 absolutely catching the last few shots of lines before we get a nice jiggly booty back 🤗
You say booty I say GAINZ😉👏🏼👏🏼
here’s to GROWTH🌱
Left pic➡️ End of my 2018 season at Junior Nats. 3 shows and 27 weeks on prep. Stage lean aka not a place where you want to stay.
Right pic➡️ 8 pounds up, hormones all normal, macros changing but maintenance is ~2500 calories, and lifting the heaviest I ever have.
I would argue the best relationship with food in my life too🥞
Honestly I’m really proud. My body does not gain super easily so I’ve had to dig deep this reverse to even get where I am at.
And anybody will tell you it’s never mentally easy to gain weight but all phases whether bulking or cutting are equally important.
Giving 100% is for me is the willingness to be UNCOMFORTABLE.
Putting on weight and necessary BF.
Pushing HARD in my training sessions.
Loving my body at ALL stages of the journey.
Yes I’ve still got building to do. Will it be hard?
But NOTHING great comes from staying in your confined box and I’m not satisfied yet.
Stay tuned🚂🔨 #brickbybrick
129 10162 days ago
🌹Your body is your temple. It is the vehicle that maneuvers you through every motion, emotion, obstacle, and adventure. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨We need to treat our bodies with love and respect. Through the way we nourish it. Through the way we engage in physical activity and importantly through rest and recovery🙌🏼
🥰Appreciate your body and make every decision you make for your body out of love for yourself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤳🏻I get on the phone with multiple women who are looking to get fit and lose weight and tone their body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
“I am fat, and I have tried x # of diets,’ I stopped eating carbs because I really need to lose my stomach pudge and I go to the gym 6 days a week and stop after 2 weeks.’” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏼The reason why these diets and workouts fail for Them is because this is not coming from a place of love for their body. This is what I teach my clients and why they become successful and develop a better relationship with themselves, food, and exercise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
👸🏻Try this out. Watch your life change. 💞🔥
✅Lets get fit 🙌🏼🔥 SIGN UP to work with me ! ( Link is in bio) 🤗
💊@steelfitusa % code “Alyssa”
🔥@tilyoucollapse % “Alyssa” ⠀⠀⠀⠀⠀⠀⠀
🎥 CHECK OUT MY YOUTUBE
183 583910 hours ago
Feels after winning $1000.00 and getting ready to go stuff my face 🤷🏼♀️🍔🍟🍪🍰 But in all seriousness... 2nd place last weekend earned me a nice $1000.00 check and if you know me at all I tend to “stress” about the “best” way to spend my money. It seems silly I know but when I come across unexpected money I fret about what to do with it... save it, invest it, spend it, tithe it, ect. I have worked my ASS off (literally) the last 1.5 years saving to compete this season and also paying off my car loan and student loans while growing a very comfortable nest egg. I’ve also tithed quite a bit and given monetarily to others which is super important to me so I feel comfortable “keeping” all my earnings for myself. So it comes down to this... I’m going to treat myself (@nike, @lululemon, @columbia1938, @aloyoga, @ultabeauty) and use the rest to make an extra mortgage payment 👛🏡 cause #balance#adulting
So like... what LuLu piece should I add to my closet? #letsgoshopping