💚 my new @spengabroomfield top :) and of course the round of Little Method we ran through during #strengthtraining THX @syd.grimm for that 🔥 playlist!
I also 💚 when I feel like this...🤯 that I can come as myself to claim my space on the 🚴♀️, pod🏋️♀️, and mat🧘♀️. This morning the comparison monster was already chatting away in my head! I have a trip coming up that I really want to go well and am a bit nervous I bit off more that I can chew.
Luckily I remembered something @victoria_hope19 told me. "When those comparison thoughts creep in, focus on 'I AM' statements". 🤔
So with compassion for the 'critic' in my head (it is only there because I really care about this weekend) and with the affirmations about myself, I think I'm going to make it through the next week 😁
What are your "I AM's?
I am kind😘🤝
I am supportive 😉🙏👏👂
I am silly😜 and goofy🤪
I am loud🥳
I am a dancer 💃 someone who is moved by music🎶🎼
I am an athlete 🤾♀️
I am strong💪🦵
I am community minded 👩⚕️👨🏫👩🎓👨🌾👩🍳👩🔧👨🏭👩💼👩🔬👨💻👩🎤👩🎨👨✈️👩🚀👨🚒👮♀️🕵️♂️💂♀️👷♂️👳♂️🧕👩🦳👨🦱👩🦲 and inclusive
I am creative💁♀️📸🖍
I am a planner🗓 and organizer💻📒🗂
Transformation from week 1 to week 6. Same moves but I got faster and over 50 more reps by week 6!
I feel proud of the progress I have made, even though this program has been super challenging for me mentally, I am proud of this transformation.
You have to celebrate all the victories, big or small girlfriend. I may not see huge transformation in my body ( besides maybe a growing 🍑 & toned arms) but the mental growth has been huge!
Wherever you are in your journey, I want you to celebrate a victory. I want to see below what victory that is today! Let’s all celebrate each other!🙌💕
You know what's fun to wear? HEELS! You know where they're fun to wear, in #aybfrida's class on Thursday nights! A little sexy, a little Vogue, a whole lot of sassy fun! Book online and reserve your spot for this week, don't forget to keep your hands to yourself (it's the song... Get it?) ||| #ayb#aybfam
Ir a caminar al parque no es hacer cardio. El cardio es efectivo solo si estamos en la zona aerobica de nuestra frecuencia cardíaca, que en mi caso es arriba de 130 y debajo de 150 lpm. Mientras más tiempo mantengas tu ritmo ahí, será más eficiente para quemar grasa. #fitnesslifestyle#cardioworkout
PSA: Lifting weights does not make you bulky.
As women, I think a lot of us think we should be spending hours on the treadmill or only using tiny pink dumbbells. We worry that if we lift something heavy, we're going to end up looking like some bodybuilder jacked up on steroids. Guess what? Not going to happen. Big muscles take work! A ton of work! Building that kind of muscle takes an insane amount of dedication, time, and attention to diet that no one is going to stumble upon by accident.
What will lifting weights actually do for you?
💪 Get you strong as heck.
💪 Give you a tool to make your body whatever shape you want it to be (hint: toning is not a thing. Building muscle in the right places is.)
💪 Make you feel like a confident badass.
💪 Torch fat
💪 Requires core strength, which (done well) can help you get that strong core which is going to help you out in virtually every activity you do.
💪 Build muscle which raises your metabolism at rest. That's right. Women with muscle burn more calories just sitting there.
💪 Make every day tasks like carrying babies, moving furniture, or lifting the groceries feel like it ain't no thing (avoid that Ross on Friends situation.) There is nothing I love more than being able to say, no thanks, I got this.
💪 Releases endorphins that will make you feel amazing
💪 Stress reliever, baby.
It can be intimidating to try something new or out of your routine but, if you're struggling to feel or look the way you're wanting, consider giving it a try. Lifting weights was a game changer for me! I don't miss the monotonous treadmill sessions one bit and I've never felt better about where I'm at.
IF YOU LIFT WEIGHTS, WHAT'S YOUR FAVOURITE THING ABOUT IT? IF YOU DON'T, WHY NOT (GENUINELY WONDERING. WHAT ARE YOU HESITATIONS / DISLIKES SURROUNDING IT?)
Workout Session to Target Every Muscle Group
Hey guys so I haven’t been able to workout for the last 10 days because I got my belly button pierced. But now I’m back at it. So for my first day I wanted to target all of my muscle groups a little to get my body ready for my upcoming workouts. These are all body weight exercises which everyone can do at home.
So I started with strength training exercises. First I worked on my lower body and then my upper body. Then I moved onto the cardio session. I tried to focus on all my muscle groups as well as burn a little fat. Hence I added cardio at the end. •••••
For the lower circuit I did 20 reps of each exercise and 3 sets of it, with 2 mins rest between sets. For the upper body I first focus on my core. As before remember to take 2 mins rest between sets, as well as for your cardio sets.
0 240 minutes ago
“The greatest danger for most of us is not that our aim is too high and we miss it, but our aim is too low and we reach it.” -Michaelangelo
🐕 @the__poos 🐩
1️⃣A. 15 Power Jacks
1️⃣B. 10/Side Alternating Push Press
1️⃣C. 6 Reverse Lunge to Squat Jump
1️⃣D. 10/Side Squat to Pull
1️⃣E. 10 Up Down Jacks
🔁Sets: As Many As Possible 20 Minutes
🤯 Tonight’s caption comes from some questions from the Q&A in my story yesterday.
🔥Q: Fat burners, do they work?
🅰️: No, they will make you sweat more. When you sweat you will lose water weight. You want to lose fat though. Sweating has nothing to do with fat loss
What type of foods/meals do you prep weekly?
🤔Q: What supplements in general so you recommend?
🅰️: Bloodwork first to know if you are deficient in any vitamins. I know they are pricey but think of how much money you spend on supplements or how much what you are thinking of buying costs. Now multiply that $$$ by the next 6 or 12 or 70 months.
Besides that creatine and protein powder. The protein powder only if you have trouble eating .8g per pound of your bodyweight or if you want to drink a shake to make your life more convenient.
You can research supplements on labdoor.com. They test quality test products and rank them quality.
😖Q: Exercise/tips for toned arms?
🅰️: The word toned is used as a marketing gimmick to sell women gym memberships and buy programs.
There is no such thing as toning your muscles. Muscles grow or they shrink, that’s all they do. What gives a toned appearance has to do with:
▪️Your total weight for your height and bone structure
▪️Your body fat %
▪️lifting weights/resistance training.
FULL BODY WORKOUT 🔥 A pair of dumbells and you are all set for this one. 5 exercises to form one circuit with a little bit of everything! (SWIPE RIGHT ON THE VIDEO)
2️⃣ROW WITH TRICEP EXT
4️⃣SINGLE ARM DB COMPLEX
5️⃣DB CORE ROTATION
✅1 min work / 20 seconds rest
✅5 sets in total
Get going and give it a try AND tag your gym buddy below 👇🏻 SAVE & SWEAT 💦
54 210020 hours ago
ITS A GYM PARTYYY!!! By myself😁
🎵Literally.. #jumprope is my kinda party. A good song is all I need 💃🏻
🔆Não pense muito, apenas vá e faça.
🔆Coloque metas pequenas.
🔆Não tenha pressa 🔆Faça um pouco todo dia
🔆Vai ser sempre difícil mas a recompensa chega.
Conquiste seu sonho. Vá correndo, vá andando, vá na velocidade que você consegui mas VÁ. O importante nem sempre é a velocidade que nós vamos mas sim a consistência no que estamos fazendo para chegar lá.