Don’t we look so happy to be here?! Nah jk, we actually do love this place (just maybe not when it’s anaerobic 😉)
Starting our weekend off right and focusing on our health! Friday nights are for hot yoga & Saturday mornings are for MADabolic! What are you doing for your health on the weekends?! 💪🏼
There is nothing more powerful than a determined and confident woman.💫
Did you know that confidence is something you can intentionally grow? It’s not something you’re either born with or not. It’s more like a muscle you can grow and develop!
The best way I’ve found to grow confidence is to continually seek out things that will challenge me! or do things that I am afraid of! Because once you push THRU those challenges or hard/scary things.. your brain realizes “oh.. I’m alright! That wasn’t so bad”. And 99.9999% of the time our brain was overreacting to the perceived “threat” in the first place. So when you repeatedly step THRU fear and you’re just fine👉🏼👉🏼 you truly start to believe that You. Can. Do. Anything! 👏🏼👏🏼 You will feel unstoppable✨
I am going to say something that a lot of people are not going to agree with.
Our bodies, and how we take care of our bodies, is a reflection of our heart and soul as a human being.
This is not about body shaming or fat shaming or vanity.
This is about us, the meat of who we are and how we honestly feel about ourselves.
It's about self worth.
It's about how much we value our own selves.
Let's take a look at someone that smokes. Smoking is an addictive habit. A person's body is physically addicted to the nicotine in the cigarettes. A person's mind is addicted to the physical act of smoking and the behaviours and actions that come with it. Maybe smoking is a social thing for some people.
But, let's take another look at smoking. A person is making a choice to light up a cigarette that they know is full of harmful chemicals and causes cancer. They know it makes them smell bad and gives them bad breathe. They know that it stains their teeth and fingers yellow. They know all of these things - and yet they do it anyways.
Now, we could argue that a smoker can't help it. They are addicted.
I call B.S.
I say that the smoker chooses to continue smoking because on a deep, dark level of their subconscious they do not value their health or their body. They do not feel worthy of taking care of their body. On some level, they feel they deserve to get cancer, they deserve to die.
It's the same if we make the choice to put garbage food into our bodies or to sit on the couch day after day and not get any exercise.
Now, some of you are going to come back and say that smoking is different because it's addictive. Some of you are going to say that a physical injury or disability keeps you from exercising and eating healthy.
Let's drill down a little deeper.
IF! IF a person loves them self, all of them self, inside and out, do they take care of them self - body, mind and soul? Yes.
It is that simple.
It is a choice. Not an excuse.
My body and how I take care of it are a reflection of how I feel about myself.
Your body and how you take care of it tells the outside world how you feel about yourself.
1 141 hours ago
Finally reached normal BMI, from 72 kilos last April 2018 and gaining up to 75 kilos last September 2018. Started calorie counting last September 2018 and my weight came down to 68 kilos last December 2018. Started 4 min Tabata workout last January 10, 2019 and started to increase to 3 work 4 min workout last February 2019 and finally down to 65 kilos ;-) Target weight achieved and I'm down 10 kilos 😁 next target to lose my belly fat and love handles 😆 I think I can do it hahaha I need more determination hahaha #fitnessgoals2019#newyeargoals
Does anyone else think this photo is stunning? Did you manage to get any yoga in over half term? Even better did anyone manage any yoga somewhere exotic? We'd love to know your favourite yoga spots around the world 🌍
Reposted from @anaheart - Just believe you can fly ⚡️ #permissiontoshine#anaheart - #regrann
It may not seem like the excitement is there because I just finished a kick a$$ workout... 💪 BUT I am so EXCITED to announce that I am following my health and fitness dreams by becoming a wellness couch! I cannot wait to cheer to educate, share and motivate all of you in your fitness goals! 💫Please feel free to ask any and all questions. I can’t wait to push you to the next level! Thank you @bridgetwyman for inspiring me to follow my dreams! #dream#motivate#support#fitnessgoals2019
My journey is just getting started it. But I know I will as far as @xxcocochanel or @bodybyvenus someday.
A lot of inspirations out there.
Who is your inspiration?
Tag your friend.
2 79 hours ago
A good finisher on leg day 🙌
15 reps 5 sets (15secs rest between each set) using 10kg plate
2 429 hours ago
RESULTS COMES FROM BEING OBSESSED & HAVING DEEP CONVERSATION WITHIN YOURSELF - "You Gotta Do the Work & Get Trained From Practitioner NOT FROM THEORISTS" 📣I Got 2 Spots Available For Individuals Who Wanted To Lose Weight Upto 10kg/Month. Simply Check In & I will Help You With Your Weightloss Journey 🏋️♀️🏋️♂️📣
1 359 hours ago
SUPER excited that a new period emoji is on its way... And stay tuned to this space for more exciting things to come😁😁😁
So many reasons to talk about periods!!! They are our fifth vital sign @fertilityfriday. Whatever the status of your period, "regular," painful, infrequent, missing... It's nothing to be ashamed of. They're a normal part of being a menstruators, and we should speak about them openly! So what if they make some people uncomfortable??? Over 50% of humans will experience periods during their lives, in fact, most menstruators will spend about 7 years total bleeding*!!!
Let's. Talk. Periods. .
What was your first experience with a period? (Doesn't have to be your own).
* Assuming regular monthly periods lasting five days, from age 12-55.
Last year we teamed up with @givebloodnhs who, like us, were creating a proposal for a blood drop.
For our friends @givebloodnhs it represents the importance of blood donations + blood disorders & for us as it's a #PeriodEmoji, which helps create a change in the conversation around menstruation.
That’s why we are thrilled it is coming to keyboards in March 2019🎉
This is a long read 😬 I have had enough!!!! I will be the first to admit I HATE WORKING OUT! I’ve never ever been a fan. I hate sweating because I sweat like 10x faster than most. I strongly dislike cardio and things that intensely raise your heart rate and the weird part is I was a runner in middle school. I hated it. Lol. I used to smoke so I still don’t have the best lungs for that I’m sure. I quit a few years ago after having my 2nd kid. I am not knowledgeable on fitness or working out at all. I do know I need to do something to gain my strength back after 3 very large pregnancies. I gained 60 lbs with each girl and 60 lbs with the twins. No matter what I did 60 was the magic number. I swell and retain water like nobody’s business and my babies are not small. It’s totally unfair lol. Just kidding, but seriously! I was lucky enough to get my weight down rather quickly with each pregnancy but the body shape and gravity took over with each one also. I have no muscle tone or strength, my joints hurt daily. Just sitting on the couch hurts when I get up. I have a split abdominal wall that may or may not require surgery. I’d like to try getting my fitness in place before deciding if that’s something I would want to consider. I walk around everyday looking 6 months pregnant and it’s very discouraging. I cannot wear clothes without some type of shape wear. I just feel like that is completely unnecessary at 33 years old. The lack of abdominal structure makes my stomach look like mush and gives my back no support at all. I feel 80 years old on the outside. I also endured a horrible accident which has caused me long term pain and injuries in various parts of my body and that itself makes working out very unenjoyable for me. I began therapy for my core and back this past fall. We knew there wasn’t much success with it but for surgery purposes we had to do that first. Throughout my therapy I really enjoyed working with the therapy bands. I was given each type of band for the different resistances and I’ve been wanting to utilize them to get a good workout in without all the sweat and cardio to tone up. Tonight I got my ass up and tried a video I found on YouTube and OMG
How to Cycle your Training!
🔑 Let’s get right down to one of the essentials. This is a great way to avoid training plateaus. A individual ‘Cycle’ of training also known as a ‘Training Block’ or more technically a Mesocycle. This is basically a period of time where your workouts are geared towards emphasizing a certain goal or area of your fitness. When working towards your fitness goals you will revisit 2 or more of these cycles, each time aiming to improve from the previous.
❗️4 Common Training Cycles❗️
🆗Everyone starts here, either new or returning from an extended break. The goal is to understand and learn how to do all of the big movements with good technique. Usually spend 4-8 weeks in this cycle.
✅Sets: 2-3 / Reps: 12-15 / Tempos: Slow and controlled / Rest: 30-60s
2️⃣Hypertrophy (Muscle Building).
➡️Goal is on building lean muscle tissue and improving body composition (lean vs fat mass ratio). Typically 8 weeks in duration.
✅Sets: 3-4 / Reps 6-12 / Tempos: Fairly slow and controlled / Rest: 2-3 min.
➡️Focus is increasing total weight (load) moved for bigger movements. Usually 4-8 weeks in duration with light or de-load weeks if necessary.
✅Sets: 3-6 / Reps 1-6 / Tempos: Medium with Explosive effort / Rest: 3-5 min.
4️⃣Endurance / Density
➡️In this phase the goal is to fit as much “work” into a workout as possible! High Reps and/or long Intervals and/or Circuits are often used! Often 4-6 weeks in duration.👇🏼
✅Sets: 3-5 / Reps 15+ / Tempos: Medium to Fast / Rest: 30-60s*
⚠️These are just 4 examples of common training cycles. There are several more and the ones listed above have lots of variations.
#trainingcycles#mesocycles#microcyles#macrocycle#periodization#training💪 #halifaxfitness#halifaxpersonaltrainer#fitnesspro#fitpro#trainertips#trainertip#workoutroutine#workoutroutines#workoutmotivation#fitnessgoals2019#fitnessmotivation#exercisemotivation#fitnesstips#personaltrainer#canadatrainer#toronto_insta#healthandwellness#podcastlife#fiteast#gains💪 #strengthtraining#musclegain#letsgetit
Let’s talks about GAINS🖤 How’s everyone doing this morning? I was a little tired this morning, but after a five minute treadmill HITT, I had a burst of energy that pushed me through the next hour of weight training. I worked upper body today with a shoulder focus. 💪🏻💪🏻💪🏻 I’ve cut back on cardio this winter trying to towards muscle gains. That’s my biggest goal right now, putting on MUSCLE. Sadly, flu/cold season has hit my family this year multiple times and it has definitely put a dent in my gains.... but I’m not going to let that discourage me— I just pick right up where I left off though and continue working towards my goals. 💪🏻🙂 Several girls who have my same struggle but are now winning bodybuilding competition are my biggest inspiration! (You know who you are 💪🏻👸) I definitely have a hard time maintaining muscle. I have to be careful not to do too much cardio, make sure I am eating enough calories and meeting my daily protein goals. Who else is a hard gainer? 🙋🏼♀️ Here are some of the things I am working on right now to gain muscle. 1. Eat every 2/3 hours. 2. Focus on core exercises (squats, deadlift, bench press and shoulder press) 3. Up carbs and calories but make sure it is nutrient-dense food! 5. Calculate and meet your daily protein goals (for me that’s currently 162 g per day 😳.) 6. Hard but shorter training sessions lifting heavy. 7. Take rest days ***Comment with your best tip for muscle gains! Happy Monday fit fam! Xo xo
Ready to make this Butterfly Matcha Lemonade ☕🦋🍋? It's super simple and just as delicious as it looks!
Brew 1 tsp of our butterfly tea🦋
Add desired amount of lemon juice🍋
Mix 1 tsp matcha powder with boiling water🍵 .
Pour these two blends together to make the most delicious, colorful potion that will boost your energy, immune system, and your skin's radiance ✨ Butterfly tea launching 2/22 @ 3 PM EST #thankyouteami#butterflypeaflower
We're THREE weeks into our February Detox Challenge ☕🍃💗 so it's time for a little check-in! Are you doing this challenge with us and if you are, how are you feeling 🤔👇? (hopefully like a magical unicorn 🦄) #thankyouteami#detoxprogram
What is your favourite leg day exercise? 🤗
I have a love and hate relationship with Monday; I dislike it as the weekend is over and I have to go to work lol but I am excited as it’s a new start of the week with new opportunities / possibilities 💗
Today I have decided to start my Mondays by being happy and myself. If other people don’t like it, let them be. Happiness is a choice, and life is not about pleasing everyone else🥰.
What other way to start the week than with a good, hard and sweaty leg day?🥵
Please don’t forget to double tap and Save if you like my post, it means a lot to me 💗
These are today’s exercises;
✔️4 x 10-12 Sumo Deadlift
✔️3 x 10 DB lunges
✔️3 x 15 Back extension
✔️4 x 10 Glute Bridge ( last set to failure)
✔️Wide stance leg press
✔️Cable pull through 4 x 12
Tag a friend and give these exercises a try🙏🏻
Hugs and kisses from your Lucy 👱🏼♀️💕
“Find an exercise you LOVE and you’ll never have to workout a day in your life. 💙” This is sooooo true! I used to go to the gym and just do cardio, I forced myself because I wanted results, but it was a drag! When I started weight training and weight lifting, I fell in love with it. It’s not a chore or something I have to do for results. I look forward to it every day💗 I also love snowboarding, skiing, rollerblading(yes, I am one of the people who still rollerblades 🤷🏼♀️) hiking, biking, cycling, swimming and yoga. If you’re having a hard time going and are forcing yourself to go to the gym, try to find something active that you LOVE and do that instead! 💪🏻🙂💕.. FAM...💗💗Comment with something active you love to do besides the gym. (No dirty answers please.🙈🤣)