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- INTRODUCTION MANUAL
- DIET MANUAL
- MINDSET AND MOTIVATION MANUAL
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👊Kudos on all your hard work!!
👏Ty for the tag @fitgirlfoodgirl
SO freakin’ proud of my little muscles. These little pebble shoulders will soon be boulder shoulders 🤪💪🏼 I’m getting thicker in my abdomen region but those lines are still hanging out somehow 😅 weight gain, and body composition changes come with being on off season & das ok cause being stage weight/ stage ready is only meant for STAGE. I feel so great, I feel recharged, I am feeling full and content at the end of the night instead of depleted and hungry. I am HAPPY.
Just a reminder that the number on the scale is irrelevant. Don’t focus on that number. That number means nothing when you’re looking to overall progress within your fitness journey. The same number can mean two different things. Flashback to the first picture, a few years ago. I weighed 10lbs less and was much more weak mentally and physically. At this point in my life, my workouts sucked, my diet was horrible, and I even faced many kidney infections (hence the hospital wristband on my wrist). Second picture, years into lifting. Eating foods I enjoy and love that nourish my body, killing my workouts, having off days when I need to, and most importantly mentally and physically healthier. So don’t let the number on the scale make you lose focus on WHATS important. Let your fitness journey teach you how to live the life you want to live while also achieving health goals. ✨
Also, news flash to people who don’t think achieving your goals 100% natural is possible. I’ve been accused several times of getting enhancements to my body done, which is honestly hilarious. I’ve worked hard for my body and I’ve showed what consistency in lifting can present after years. Take care of your body, and believe that all your goals are possible because they are and NO ONE ever has the right to demean your hard work or tell you, you can’t. Never EVER let those people phase you because they mean nothing. Much love. ❤️
Transformation Tuesday 💪
On the left, I was terrified of putting on fat. TERRIFIED 😣
I put as much effort in at the gym as I do now, but I didn't give myself the calories needed to build muscle.
I wasn't educated enough around the basics of nutrition, and due to the abundant amount of conflicting misinformation from magazines and the internet, I was spinning my wheels.
My heart was in it, but I didn't have the knowledge.
On the right:
- Flexible Dieting: no foods are off limits.
- Regime: no more bro splits, I train every muscle group twice per week.
- Focus: instead of pounding isolation exercises, I will focus on and do no more than 2 compound movements per body part, just twice a week. Isolations are very much present, but they're additions, no more.
There are 2 things key here:
1 - Fall in love with the process. Forget the end goal. If you love the process, you'll get wherever you're supposed to.
2 - Basics. Once you realise how simple it really is, you'll fly.
That’s better, isn’t it? More donuts needed, right?
3 23 minutes ago
Today I switched it up because I needed a work out that allowed me not to have a lot of jumping as I’m not feeling that great today. I think I’m fighting a sinus drip that is causing my headaches!
What I love about this fitness journey is that I’m able to incorporate and modify when I have to. I could’ve easily just went straight into my bed like I wanted to but instead I remembered my Why! I scrolled through my challenge group with all my challengers (who are kicking ass btw) and got the motivation I needed to make sure I got my workout done.
You guys if I can do this, so can you. Stop making excuses and come take this an incredible ride with me. Being a part of a positive group of individuals that want to better themselves was the best decision I’ve ever made! What do you have to lose🤔
1 546 minutes ago
do what you love and don’t let anyone tell you differently🤘🏼
Après 23h18 d’effort, le triple vainqueur @francois_dhaene et le tenant du titre #benoitgirondel ont franchi la ligne d’arrivée de la Diagonale des Fous main dans la main !
👏 👏 👏 👏 👏
Bravo et félicitations à eux deux. Et bravo également à tous les participants de cette épreuve mythique !
A 2 year difference between these photos. It’s crazy to think how much someone can change in that amount of time. If you want something, you have to work for it and I’m glad I did. Anyone can do it! 🙌🏼🔥💪🏼
Last nights workout was Quad focused. Focusing on working the quads in ways to help maintain and grow the fuller(thicker 😏) rounded shape aka the “quad sweep” 🙌🏾
-Today’s workout is Back & Biceps
-Let’s WORK FITFAM!!! -What are you training today???
So for “transformation Tuesday” let’s acknowledge that you can in fact transform so much more than just your body. For example, your mindset or your outlook. Like this morning, I was running behind and only had an hour to lift. I forgot a hair tie or to even throw a tank top on under my hoodie 😂 Along with other personal circumstances. Was I annoyed? Yes. Borderline angry? A little 😅 But instead of being defeated, I kept my head down, focused on my music, super set all of my lifts, bought a tank top, and tied my hair in a knot. There’s always a solution to any “problem”. Change your mindset and change your life✨I ended up having an amazing workout. Not to mention endorphins always distress me and instantly put me in a better mood 🤗 So, if you’re having a bad day, suck it up buttercup! Also remember; it’s a bad day, not a bad life💛
58 9322 hours ago
Hellurrr it is I, once again comin atcha with a leg day (n a kinda closed eye selfie)😜 Finallyy got some hip thrust action in after a bit of a hiatus ~these are so goooood for the peach🍑 ya just have to have a lil time to set up👏🏼 Decently simple workout but do it with the right weight (heavy) n it burns😈
🌈5x6 Hip Thrusts w/ pause SWIPE
🌈5x6 Lunges SWIPE .
🌈4x15 Leg Extension
SS 4x12 Goodmornings
🌈3x15 Hamstring Curls
🍑Warm up before going heavy!! In addition to my warmup I do a few reps of each exercise before I start my actual sets. If your going heavy- work up to the weight!! Performing the movement with a lighter weight first will remind you body of the movement and make ya less prone to injury
🍑For hip thrusts I keep my toes pointed out and shins vertical to target ze booooty🤓