The face of a girl who just hit her PR for tricep pushdowns overhanded! 🙌
When I first started I could not even use the weight block in the cable machine! Today I did my 2 sets of 10 with one weight block 🙌😄 Results do not happen overnight. They take lots of time! It took me 8 months of preforming that exercise in the #pwrprogram to be able to do that. It’s important to remember that results take hard work and perseverance. There’s no quick fix! The fitness journey has no end! It’s a way of life. Don’t even give up babes! The wait is worth it! 😊💪
Ever accomplish things you didn’t think were possible because you had a friend by your side? Me too. I remember when I was a beginner runner and trained alone. It was hard to stay consistent and I found myself always starting over. But, once I found a support system of other people with the same passion, mission, and love for this sport I became a better runner and person🙏🏻Thankful for my fit family (and of course my family period) and the blessing of unconditional support they bring to my life. Do you need a like minded community like I did? 🏃♀️
I figure since I have a lot of new friends on the gram, I should tell you a little something about myself! *Please comment below something about YOU! (Even if I already know you, tell me something new or old thats going on)! 💓*
1. I call South Carolina and Idaho home. (We moved back and forth a lot growing up). 2. We now live in Tennessee and it has been a favorite! #musiccity
3. We have 4 miracle babies. The doctors all told me I would never be able to have kids. I am sure glad they were wrong!
4. I was born with one kidney and currently have stage 4 kidney disease. I have severe endometriosis (2 uterus -Im a freak, I know 😂), and have suffered with postpartum anxiety. By the grace of God, I get to be here to raise my sweet babies.
5. I am married to my soul mate. Although, he doesnt believe in soul mates 😂. I'm convinced he is the only one patient enough to be married to me. I'm sure I bargained with God to give a kidney to get to have him. #worthit 😂
6. I belong to the church of Jesus Christ of latter day saints. I served a church mission in Omaha Nebraska. #bestexperience
7. I am about to take my NASM exam..🙏.. I hope to help change lives, the way fitness has changed mine! #fitnesscommunity 💪
8. I spend between 1-2 hours, 6 days a week in the gym. Its my recharge time. It makes me a better wife, mom and even better, makes me a better me! #winning
9. I am in my 30s and have decided it is the best decade. I think every decade you are alive, it must get better and better?? #dirtythirties
10. I am a pianist. Though, I dont get to play and practice as much as I would like, since I have 4 little helpers that come running (to play as well) when they hear a tune 😂🎶
I think that is a good start! If you read all that, give yourself a pat on the back! 😂👊😘
Let’s talk about the scale for a minute...ladies, if you are still chronically stepping this device every week, I urge you to PLEASE STOP THE INSANITY! We encourage our Burn Fat and FEAST clients to stay off the scale during their 6 week program because it is truly a terrible indication of body composition changes. Mary (pictured) is a great representation of this...btw, this after picture was taken over a year ago...she’s still making changes!! The difference between these 2 pictures is only 8 pounds...BUT Mary lost 19 inches!!! I think I will take the smaller pants size over a silly number on the scale what about you? Are you interested in learning more about fat loss vs weight loss and how to maximize fat loss and energy in your 30s, 40s, 50s and beyond? If so leave a 🙋🏼♀️in the comments and I will add you to our FREE 5 day group next week.
A plank is one of the BEST core moves you can practice!
✖️Plant your forearms or hands directly under your shoulders, about shoulder width apart
✖️Make sure to squeeze your glutes! This is a cue people often forget, but it will help further stabilize your body
✖️Keep your back neutral
✖️Make sure your weight is evenly distributed through your body from your arms to legs. This will also help stabilize your body and be able to hold it for longer
❌After you’re mastered the basic plank, there are so many variations like a side plank, bosu ball plank, medicine ball plank, TRX plank and more!
5 213 hours ago
The picture on the left was just a couple of months ago! I was feeling so low and defeated! I couldn’t get my binge eating habits under control and the weight was just piling on, every day I stepped on the scale and everyday was a gain and I would cry.i tried all the fad diets and pills and nothing worked, it never lasted, and I was never happy. Then i found a group of awesome empowering women that were JUST like me! Together we have been working this program and together we have been getting amazing results! I have changed my mindset on food, I’ve had amazing results in just a few weeks only doing 4 workouts a week! 30-40 mins a day. Plus! A nutrition plan That gives me one cheat meal a week which I fully take advantage of! I’m getting stronger everyday physically AND mentally! I would have never been able to do this without the accountability that my group gives me! This just stuck with me! 💜The picture on the right is now! The confidence is starting to radiate through me! I’m dressing up more and more. I haven’t cried in weeks and my cravings and binge eating is under control! I still have another 30-40 lbs I want to lose to reach my goals! And I am ready to help others too! If you’re ready to commit to yourself and want to make a change, if you feel like that girl on the left Comment your favorite emoji 💜 ✨ #beachbodyondemand#beachbodycoach#beachbodyliift4#liift4#liift4life#fitness#workoutmotivation#workoutcommunity#healthylifestyle#happiness#selflove#fitnesscommunity
🇩🇪Mutti ist die Beste. Verwöhnt mich hier nach meinem Geschmack, während ich Hausarbeiten für die Uni schreibe. Hat sie heut Nachmittag gemacht: Griechischen Joghurt, das Grüne ist so ein Super Food Pulver, Nüsse, Honig und Feigen. 🙏🏼 #vegetarisch
It’s true, when you are in the true depths of prep and close to stage, auto pilot is what helps to get me through.
I lack the energy to emotionally connect with others, I struggle to offer support to those around me as I am just trying to get through each day.
I haven’t been posting as much because I just want to get through my day successfully without additional stress
I haven’t been posting much food becoz it’s basically the same everyday
I haven’t been getting creative with food or trying new food because taking choices out of my day has helped me keep level headed
Prep is a choice so if you want to do it, do it right. There are choices you can make to lessen the load and ease stressors that are in your control. Don’t complain if you’re struggling to meet your calorie targets, there are people struggling to grow the food that we are fortunate enough to buy.
Plan ahead, be smarter and create your tunnel vision.
Get up today and get it done, no matter your goal. You’re then one step closer than you were yesterday ✨💖
The many stages of early adult life for me had me too far on two complete opposite sides of the spectrum.
Side 1- I played 3 sports but ate whatever I wanted and was lazy when it came to training. I was overweight but didn’t really care that much.
Side 2- I ate next to nothing and exercised WAY too often, the wrong way, and took a bunch of pills to make myself sick. ((The scary part is those photos are both the same year. Just the difference between the beginning and end of things))
I was in an abusive relationship. Something I don’t share often because it messed me up. I was beaten down, broken, made to feel like I wasn’t enough and young and dumb enough to believe it. Emotionally I was numb and didn’t have a mind to think for myself.
I let my family take the grunt of my frustrations (and brainwashing from the guy) to the point where they were afraid they’d lost me.
I stopped seeing my friends because he didn’t like them. Stopped doing things that my heart happy because he didn’t like them and because I was fearful that I’d lose him. I was 18 and thought, surely this is love?
Even post break up the drama, controlling, and pain didn’t stop. If anything- it got worse. But, I was 400 miles away from home at that point so it was like an internet bully. •
I feel sick to my stomach every time I think back on those days. It was bad, really bad. I didn’t date for 4 years after it because I was mentally messed up with commitment (hey, Jon- thanks for changing things for me 😘)
Did this relationship cause me to have an eating disorder? No.
But, it was icing on the cake of my already compulsive need to have control over every single aspect of my life and myself because for so long I WAS controlled.
I missed out on so many opportunities. So many times I could’ve done great things at a young age. So many friendships, so many experiences, so much more time with my family all because I let my tough times define me and refused to give up the control they had on me.
Now, I know what it feels like to relinquish the control I once needed over my relationships, self, and life. I know what it means to live
FOOD for days.
I don’t think I have eaten this much food in months. haha. Portugese definitely know how to eat. On weekends they get together, cook, relax, chat with their friends and family for hours and maybe play some cards. They can start lunch as early as 11:30/12pm and won’t stop eating until 4/5pm, when it is almost time for dinner again😅. You will always find some assorted cheese variations, olives and bread to start with, followed by fruits, soup and salad, a main course, for example like this delicious salmon fillet with veggies and salt potatos, and last but not least some dessert and maybe another cheese platter to finish with. Everything accompanied with tastful wine or beer. It is definitely a social gathering and so beautiful. The food tastes extraordinary and everything is home made. I was not aware about this eating culture in Portugal, but I love it! Can not wait to go back one day and explore some more. For now, I have to get some extra hours in at the gym to burn those calories hahaha😂
▫️WAKE UP WITH DETERMINATION. GO TO BED WITH SATISFACTION.▫️
Na Leute alles klar bei euch? 🤙🏼
Bei mir auf jeden Fall! Ich hatte heute ein gutes Waden, Schulter/Trizeps Training und morgen geht's dann mit Rücken, hintere Beinseite und Bizeps weiter. 💯
Leider habe ich aber mehr und mehr mit Verspannungen zu kämpfen, obwohl ich echt nicht zu schwer oder unsauber trainiere.. Hattet ihr das auch schon mal?
Das wär's für heute, habt einen schönen Abend! (:
Because I’m basic but also need help with my sleep... Remeber seeing @kp_ingitsimple talk about @slapnutrition’s magnesium supplements in her story a bit ago so finally getting around to trying it out. And coming from a science background myself (though mine is the science of dealing with human remains) I greatly value her opinion when it comes to nutrition/supplements/plus the fact I want to eat everything she posts.
7 316 hours ago
7 weeks into a bodybuilding routine (first time ever not powerlifting focussed). Starting to see some #gainz This is also the first ‘progress pic’ I’ve ever taken, so go easy.
15 12210:03 AM Aug 13, 2018
The type of pics you get when you ask your bf to take them 🤦🏼♀️
Thank god I’ve never been one to be insecure about stretch marks #peepthatthigh ⚡️
May be carrying around some extra fluff but you’ll always catch me in the sun 🌞
8 24311:12 PM Jul 29, 2018
No cardio is treating me well 💃🏻
A few years ago you would have never caught me lifting and taking selfies in the gym I was waaaay too self conscious for that. But who really cares if people look at you?? Who cares if you flex for a pic??? Thank god I don’t. 🙋🏼♀️
ALSO can anyone suggest me some good websites for less costly leggings? I love me some gymshark but ya girl is a saver not a spender 💸
I hope everyone is having a great week ❣️🍝💫🌈🌸🦄
12 1581:12 AM Jul 18, 2018
3 years and a 23 lbs difference 💫
No, it did not take me 3 years to lose 20 lbs. My weight has fluctuated but has consistently stayed between 145-150 lbs for the last year.
I wish I had more pictures from this time in my life but that before picture is the only picture I took when I was 170 lbs and at my heaviest.
I was so embarrassed of the weight I had gained and refused to take pictures of myself, so this is the only one I have. I took the picture in hopes of looking back on it one day as a “before” picture, and here I am now doing just that. 🌻
I know that I should look at this and be proud of myself, and I am! But the first emotion that came to me when I saw this is sadness. I am sad that I hated myself so much and consistently told myself how bad I looked. I am sad that I chose to bury my emotions in food instead of expressing them. I am sad that before I was 170 lbs, I was 135 lbs because of my disordered eating.
But now, I am happy that I have found balance in food. I am happy that I no longer have a negative self-image. I am happy that I no longer have disordered eating habits. I am happy that I truly love myself, regardless of how much I weigh.
The only piece of valuable advice I can give is to be obsessed with yourself. Truly, entirely obsessed with yourself. Be obsessed with nourishing your body. Be obsessed with getting stronger, or faster, or whatever your goals are. Be obsessed with how good you look in your favorite outfit. Be obsessed with how good you look when you do your makeup, and even more obsessed when you take it off. As women, we spend so much time humbling ourselves and never taking the time to appreciate how incredibly awe-inspiring we are. You don’t have to be vain, but be obsessed. 🌈
5 1952:13 AM Jul 10, 2018
I have revived from the dead and am finally feeling better after being sick all week 🙌🏼 Back to the gym, work, and the poooool 🐳 This transformation pic surprises me because there isn’t much of a difference in weight between the two, maybe 6 pounds or so 🤔 Just goes to show that weight can be deceiving so stop obsessing over the scale!
6 2485:09 PM Jun 30, 2018
Finally been getting some sun 🌞 I’ve been cutting (somewhat unintentionally) all spring & summer and I’m kind of nervous to do my first real “bulk” eventually. Being a woman means being constantly told that you need to shrink yourself to the smallest version possible. Purposely gaining weight is going to be more of a mental battle than a physical one but I’m ready to burst out of my boundaries to grow 🌱But for now I’m going to enjoy this summer being a lean bean 💃🏻
4 27712:40 AM Jun 19, 2018
Waist is getting slimmm 🧘🏼♀️ I truthfully owe it to my diet, I haven’t been making it to the gym every day like I used to since I’ve been working overtime the lasts few weeks. SO I made it a point to really focus on my diet to keep me in check ✔️ Here’s to hoping the craziness slows down so I can get back to hitting it hard 🏋🏼♀️ All my lifts have been feeling super heavy and it’s gotten me discouraged but I’m going to hit legs hardddd tomorrow 🤪
8 2062:15 AM Jun 3, 2018
I’ll be honest, back is probably my least favorite day to train 😅 So you can imagine my surprise when I noticed the difference that these last 5 months have made. If your consistent, even if it’s not your favorite training day, you’ll still see progress 🙌🏼🔥
6 1757:20 PM Apr 15, 2018
Happy in both pictures, working out regularly in both pictures, healthy in both pictures. Switching up your routine could be just what you need to get over a plateau 🙌🏼 I’m proud of where I am now but I’m excited for where I’m going. I’ve learned to love my body at every stage❣️ Mental strength > physical strength
12 2242:34 AM Mar 21, 2018
I sometimes wear makeup and don’t have my hair in a pony 🙀
I’ve realized that my water intake has been seriously low. Yesterday I had 3 cups of coffee throughout the day and I don’t think I had even a full bottle of water 😅
Instead of making a New Years resolution I think I’m going to do a new resolution every month and this months is going to be to drink more 💦💦
Aaaaanyway if you guys have any ideas for resolutions let me know your ideas to add to mine! ❣️
What are you grateful for?
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I'm sure you've heard many times about the importance of starting your day with the right foot. The right foot means Gratitude. I remember when I began to be grateful (although it seemed that there was nothing to be grateful for😆), the universe blessed me with many interesting events and acquaintances that enriched my life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Some will say: "Ha!! It's easy to enjoy life when everything is good, when you live in the nice and warm Australia and have an opportunity to travel around the world so easily."⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀
But it wasn’t always like this! Years ago I lived in a poor area of Siberia and at the age of 16 I moped floors and recycled glass bottles to buy bread..⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
What was I grateful for at that time? Honestly, for a lot of things !! I was grateful for health, the opportunity to earn, eat, study, strive. I was grateful for the roof over my head, the bread on the table, for my eyesight, hearing, oxygen, etc ... It’s so hard to list everything!
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you look at life from the positive side and constantly thank your destiny, then life gives you more gifts and opportunities despite your mental or physical capabilities. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re in a bad mood since morning, it’s more likely that the whole day won’t be good☹️.
We all have some good things in life, but often focus on problems and worries. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your partner spoiled your mood this morning? Or maybe it’s the other way around? Try to give your partner a sincere smile and the whole family will be feeling much happier:)
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don’t let small annoying things steal your life! Do not be attached to them. In 10-20 years you’ll regret not enjoying life as much as you could 💛 💛 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #positivity#positivemorning#positivevibes#trainwithmila_motivation
Siamo in Italia 🇮🇹 🎉
A year later we are here again and a little overwhelmed by the vivid energy of Italian cities in comparison with the Swiss ones🙈 😁 At the moment we are staying at a beautiful house with the view (swipe photos to see the video :)). It’s a small cute town on a hill, which is called - “Casalanguida” ❤️
What are your plans for the end of the European summer?
www.trainwithmila.com ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #Abruzzo#rollinghills#italy#travelgram
⭐Skipping rope HIIT!⭐ Grab a jump rope (or a good imagination) and let's HIIT it! Here's how it goes:
5 exercises. 3 rounds. 15 minutes.
Complete each exercises for 30 seconds, rest for 30 seconds, and then move on to the next exercise. Complete as many reps as possible (AMRAP) during those 30 seconds, and go as fast as you can while maintaining form! Complete the circuit three times for a total of 15 minutes. For example
Skipping rope x 30 sec
Rest x 30 sec
In n out jump squats x 30 sec
Rest x 30 sec
Lateral hop burpees x 30 sec
Rest x 30 sec
Butt kicks x 30 sec
Rest x 30 sec
Lateral hops x 30 sec
Rest x 30
Try it out? Let me know! ⬇️ Share your #sweatriver selfie with #KathGetsHIIT 💪