Flex Friday brought to you by my dude Brian from the MN State this June. Had the pleasure of working on posing with him and after I showed him where a got a majority of my posing inspiration— @kevinlevrone MMM dvd—he decided we have to hit the classic Levrone Most Muscular. Watching him hit that and nail it on stage was badass. Also mention worthy was being able to observe this individual enjoy the process of prep. Day in, day out he chipped away and did it right. Consistency is king when looking for progress 👌🏽 Proud of you man! Killed your 1st prep.
Even though I’m nowhere close to posting a shirtless selfie, I think I can just *barely* qualify for a #flexfriday. Even though progress has been slow and gradual, I look back to where I was a year ago and then the year before. Back then, I would have never even imagined myself with any muscles to speak of. Sure, I was naturally gifted with flexibility but what I had in hyper-mobility I lacked in strength. So even after I lost a lot of weight last year, I still felt unhappy and unsatisfied with where I was and soon I found myself veering back into my old unhealthy habits. It was after my 23rd birthday that I decided that I had enough with this whole cycle of fluctuating between fat and thin, and had resolved to do something different. So I took up weight training, starting my journey by struggling to bench press a mere 50 lbs. After 7 months of consistent exercise, I didn’t get beach bod I was hoping for but I am currently bench pressing 115 lbs. It’s work in progress, but I can honestly say that I feel stronger every week.
Just in case you’re curious, here’s my weekly routine:
Mondays — 45 minutes of Chest & Shoulders (bench press, shoulder press, rows, etc.)
Tuesdays — 5k walk with weighted vest, 75 minutes of Yoga
Wednesdays — 45 minutes of Legs & Core (squats, lunges, mat Pilates)
Thursdays — 5k run, 75 minutes of Yoga
Fridays — 45 minutes Kettlebells (swings, squats, cleans, etc.)
Saturday — 75 minutes of gentle yoga, 1 mile stroll
Sundays — no workouts just recovery time.
1 12 minutes ago
The most important thing I want to get across is that maintaining weight loss is just as hard. 🙈 It takes dedication and consistency to exercise and eat right even though you are at your goal. Or not! 🤷🏽♀️ I’m fortunate enough to have surrounded myself with a great community and sisterhood who hold me accountable. 🦄Because the struggles are never completely over. #truth But again I would never give up or go back to old habits. I may have lost all this weight, but the maintenance can be just as hard sometimes!!! Keeping it real 🙌🏼 #facts#idothisforme#selflove#flexfriday#weightlossjourney#weightloss#journey
"Wanna find out whether someone is an expert?
See how many times he says 'I don't know' or 'it depends'..." !
This is (my rephrased version of) a quote from @biolayne on his podcast episode from @themuscleexpertpodcast with @ifbbbenpak !
There is so much truth to this!! 💯🙏🏻
(And just so there are no misunderstandings, it is NOT the more of an expert the less he says it😂)
If you guys aren't doing so already, subscribe to @themuscleexpertpodcast , I listened to every episode (several times) so far and it's absolutely GOLD!
Goes much beyond building muscle, it's about optimizing health, brain function, mindset, self development, life and more!
1 32 minutes ago
I want to congratulate my big brother @_pankajmittal_ for another branch opening of @teatactoe1 ❤. How fast time flies and how consistentcy brings results! I am very happy to be a part of your success. He's the man who's been with me in my good and bad times, times when i don't have much resources, he paid my first gym fee! I remember. Lets forget the past and wish him for a successful future. Once again a big congrats to my bro! Keep going and I am always with you. Please check his place and review!
PS: I do eat my custom meals here, go and visit. 😅💪💪
The dreaded side angle that powerlifters avoid doing. 😩😂 551 for a good RPE 7. Man my sciatic has really been bogging down my deadlift work. It’s so inconsistent that it just makes me ignore it and get mad. Lol. I’m making out next week, so let’s hope I don’t die.
WEEKEND PLANS 💗 Hey #fitfam and happy #flexfriday 💪 this week has been a very productive and active one for me. But well, all my weeks are pretty busy and sporty lately 😂 I managed to get my #tiubootycall in every morning and I taught eight fitness classes 🏋🏼♀️ So, I guess it's time for some much needed recovery this weekend. In general, my weekends are all about balance for me. I limit my workouts to an absolute minimum except for some walking, light ab exercises or stretching (or rocking the dance floor💃🏼) And I also use my weekends to have all the food I want 😍 I kinda follow the 80/20 rule, so I eat about 80% very clean food, and 20% not so clean food options: for me this works in such a way that throughout the week, I try to eat as #leancleangreen as possible, and I save all my cravings for Saturday and Sunday 🍕🍟🍦🍩 this has really helped me in maintaining my healthy weight and mindset (I would go crazy without pizza, ice cream or chocolate!!!) 😂 who else is following this 80/20 rule?? And what are your absolute favourite treats and snacks?? I can't live without my cookie dough ice cream lately 😍😍 #tiuflexfriday#summertoneup#healthylifestyle#fitness#balanced#weekend
TBH: Not mad about this arm progress. 64 days until THE BIG FLEX. Uhhh, I mean wedding day.
1 35 minutes ago
Lulu reminds you to always cheer for yourself 😆!!! Nothing better then seeing this child light up from excitement!! She’s an athlete for sure and needs something to channel her powerful energy and focus. Our little ninja warrior at day 1 of her new martial arts training! Loving KMMA already over here in Lutz and how they incorporate activities like this for the young ones✨ Great facility with an awesome welcome! Next week she will be official in her uniform!
0 36 minutes ago
If still going ahead, current condition, 65 days out from nationals.
This preps been a lot different. I keep changing my mind on how to approach it. Diet and training is different and again, keep changing how want to approach it. The problem with me and self-coaching is I never stick to a plan. I keep over thinking things and think that doing it this way may be better. But still, just over 9 weeks out. Got a lot of work ahead. Been looking at holidays for afterwards, give me something else to look forward to and time to chill and completely unwind, reflect and focus on other things.
1 46 minutes ago
Happy Friday everyone! Welcome back to part two with Dr. Aaron Nicholas. During this part of the interview, Dr. Nicholas puts me on the spot with some pointed questions about our time in the Dominican Republic. I really enjoyed my time on this mission trip. Bryce and I have already signed up to return next year because we got so much out of it. During this interview, Dr. Nicholas helped me get even more out of the experience by forcing me to ponder on some things I hadn’t thought about before. Link in bio!
What’s your favourite cheat meal or cheat day treat?!
Visited the magical land of murica yesterday and boy would you would see a next level Buddha Belly Blake if I lived over there😂
Rice crispy squares are definitely at the top of my list for cheat day treats and I found the biggest one you’ll ever see👅
Happy Friday fam! Hope you finish the week strong!!
There’s no doubt we lucked up, and found our person we can literally share it all with! We hunt, lift, pray, and work together...and sometimes it even gets weird and we basically communicate telepathically. 🤯 I couldn’t imagine building this life with anyone else. 💙