Mehr Schlaf - viel mehr Schlaf ✨ 🦄✨
Ich schlafe mittlerweile VIEL besser als die letzten 3 Jahre ☺️!! Im Schnitt täglich 2 Stunden länger und ansonsten keine Probleme einzuschlafen 😍 ABER ich will mehr 😁💪🏻 believe it or not... an der eigenen Schlafroutine arbeiten ist leichter gesagt als getan🙈 #ichbleibdran
My Ultimate Fat Loss Tips
1) Give yourself twice as much time as you think you need. Think you can get washboard abs in 12 weeks? Give yourself 24. Most people overestimate what they can do in the short term and underestimate what they can do long term
2) Get plenty of veggies and fruits in your diet. This does wonders for health, digestion and energy. Plus it gives you plenty of fiber - which is tremendously important
3) Calories should be set based off where you are now. If you’ve been eating 3000 a day - going to 1600 is going to be a huge shock. Start slow. Go to 2800 then 2500. Keep calories moderately high so that you have room to adjust
4) Stay active each day. A sedentary lifestyle is an enemy of fat loss. Move more. Walk, hike, lift, box, or whatever you like to do. But be active for 30-60 minutes daily
5) Get quality sleep. Bad sleep can make you feel like crap. Feeling like crap leads to less discipline and we all know where that leads
6) High carb, high fat, blah blah blah - doesn’t matter. Pick one that you can stick to and roll with it. Calories and food quality are the biggest factors
7) Lift weights. Preferably 3-5 times per week. Cycle through 3-4 week blocks of workout phases before changing things up
8) Train abs daily. Build your core so that it becomes more defined as you get leaner. Most people neglect proper abs training
9) Take pictures every 4 weeks and weigh yourself daily or don’t Weigh yourself at all. No point in randomly weighing in and basing your analysis off of a few random weigh ins. Pictures are the ultimate judge of progress
10) Remember - being lean is healthy - being shredded usually isn’t. Aim to be lean and healthy. Shredded is an extreme state that probably won’t be worth the lack of sex drive and lack of fun that comes with it. However, being lean is awesome and I highly suggest it
DM me today to get set up on a fat loss plan that won’t require any extreme diet or workout tricks
@milouesmee en @robin_zuijdendorp onder toeziend oog van @lonnywijnstekers hebben een pittige Strong boxing op zitten!
Elke woensdag en zaterdag is het mogelijk om mee te doen. maar let op we werken enkel met 6 personen per groep om de techniek in de gaten te houden
De bokszakken worden nu opgehangen, ook deze komen uitgebreid voor in de lessen.
Meer info op de website! pb of stuur een pb 💪🏼🤙🏻
Stretching should be performed a minimum of three days a week for 5-10 minutes at a time. For maximum effectiveness you can stretch 5-7 days per week. Perform 1-2 sets per muscle group. Focus on muscles that are particularly tight.
Mobility training can improve the range of motion of our joints and muscles. It can assist in improving our posture. Mobility training can alleviate everyday aches and pains as well as improve our body awareness.
For years I have focused on training my muscles for growth but really neglected mobility work. While most people may look good from the outside I guarantee you their bodies are crying for help from the inside. This year I’m focusing on not only building the outside but making sure my body is running smoothly from inside... perfect example would be take a 🚗 enthusiast, while some do minor modifications to their vehicles body, the true masterpieces are the 🚙 that get internal modifications to improve performance. Don’t neglect internal work.
Women Should Strive to Get Strong.
I had a few training sessions with my clients this morning and finished my half day with a super legs workout for myself which included main lifts:
225 lbs deadlifts x 5 x 4 sets
165 lbs romanian deadlifts x 8 x 4 sets
500 lbs legs presses
Feeling strong feels incredible! The proclamation that women should get strong isn’t based solely on my personal experience, but from working with women for almost two decades and witnessing the life-changing rewards they gained from that singular focus.
I would hear how a woman comes to love her body even more, or in a new, unexpected way, when she chooses to work out to get strong. It’s a story told in statements like:
Being strong feels incredible.
I appreciate my body on a new level.
Working out is actually fun now.
I never thought getting stronger would help me build a better-looking body, but it has!
For the first time ever, I look forward to going to the gym.
I never thought I could be this strong.
Focus exclusively on getting stronger, primarily with compound exercises that use a lot of muscle mass (squat and deadlift variations, presses, pulls). Perform more reps with the same weight; perform more sets; add more weight over time. Put simply, steadily improve your performance.
Most women aren’t aware of the mental and physical benefits from strength-focused training … until they experience it for themselves.
P.s in the video I am sharing my delicious lunch, Russian style soup (Borsch). Gotta eat well to get those gainzzzz .... Strong On!
JannaFit #Coach#PersonalTraining#fitover50#lunch#fitnessmotivation#girlswholift#fitness#trainer#nj#russiangirl🇷🇺 #gainz#legsworkout#getstrong
Chest and arms day👏👏👏
Happy hump day guys! My legs are totally trashed from yesterdays quad day so I was happy for this upper body day today😅 usually when I get strict on counting my macros I used to feel super energy depleted and felt like I couldn't find the energy to finish my workouts. This shred I wanted to be different, I wanted it to be sustainable, I wanted to feel good, I wanted CARBS!🍞 I am trying a different approach with this shred, instead of lowering my carbs I am trying them a little higher while my fats are low to see how my body reacts to that. So far my body is looooovvvvving it❤❤ I have the energy for my lifts and feel great! Carbs 👏 are👏 energy👏 people👏
Please! Listen to your body. Stop following these celebrity diets that tell you to give up carbs and fruits and everything you love. 🗣THAT IS NOT SUSTAINABLE!!! Eat for fuel, and crush your workouts. .
🍞Twisting chest presses 4x12
🍞Smith machine bench 4x8
🍞Overhead dumbbell tricep ext. 4x10
🍞Cable chest flies 4x12
🍞Barbell bicep curls 4x12
🍞Dips 4x fail
1 110 minutes ago
That’s right! I will not stay still in life. I plan to make the best of it. I know I will do much more when I am fit. So, let’s do the best we can with weight loss and then move on to the next task at hand. #letsdothis
HEY EVERYBODY happy Wednesday!! 🥰
I’m sure everyone is feeling those mid week blues & feeling very tired. It’s definitely hard this time of year to feel excited about getting up and getting things done when it’s grey outside 24/7. Ways I like to cope with being tired (other than coffee of course) is to:
💧💧Drink at least 2-3L of water throughout my days to keep me refreshed and hydrated.
🍃🍃Getting fresh air and getting out of the house if I don’t have any plans for the day.
- 🏋🏻♀️🏋🏻♀️Working out on a regular basis to help induce good sleep and allow endorphins to run through your brain which make you feel happier.
🍗🍗Eat your protein! Vegan or not you have make sure you get enough protein and carbs to fuel your body. Which means NOT skipping meals.. especially breakfast. -
Also! Keep doing things that make you feel good. Most students are on reading week this week. Challenge yourself to get up and find an activity that makes you feel good (other than laying in bed watching Netflix .. I think we all can relate😂😂) !!❤️❤️❤️
Guess who just smashed one of the best workouts out yet 🙌 even my face was sweating and I don't normally get a sweaty face unless I'm with a PT! 😅 The gym was pretty full, and after a while I was the only girl... did I give a damn? Hell nope! I just upped the weights and lowered the squats 😏
Probably the most confident I've actually ever been in the gym💪
8 141 hours ago
Exercise is like a addiction. Once you’re in it, you feel like your body needs it. 😈
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▫️Join the movement #LIVEFITWORLDWIDE
1 1841 hours ago
My favorite bicep workout of all time is preacher curls, what’s yours?
A1 : preacher curl 3x10
A2: hammer curl 3x10
B1: plate Raises 3x10
B2: Db lat raises 3x10
B3: Db front raises 3x10
C1: seated incline curl 3x10
C2: skull crushers 3x10
D1: pull ups 3x5
D2 : push ups 3x15
WOD - 20/02/2019 -
“Buns & Guns”
For Time with 18’ Cap Time
50 Alt.Arm DB Snatch @22,5/15
50 Pull Ups
100ft Handstand Walk - 2’ rest
100ft Handstand Walk
50 Pull Ups
50 Alt.Arm Db Snatch
*for scaled options check the whiteboard
Peep 👀 the Scaps 💪🏻💎 🐍 .
Don’t be upset about where you’re at. Sometimes you’re cut, sometimes you’re thicker. Calm down it takes time. Take notes and keep your eye on it, let’s get to work and focus on them #goals
#yogibear 🐻 #speakdifferently
🏆Want to look like a winner.⁉️
🔹Train like one 😁😤
= This is what a day of PUSH looks like for me 👏🏼
🏋🏽♀️ HEAVY CHEST taking the biggest hit on skeletal muscular stress 😰
🚨70-80% of your 1 Rep Max
⚠️ TRICEPS are done intensely doing the exercises back to back. Triceps will already be ignited from chest 🔥
💪🏽 SHOULDERS I've found respond best to volume, so here it's a numbers game.
And of course we train ALL three heads equally; anterior (front), medial (side) and posterior (rear)👨🏼🦲👨🏼🦲👨🏼🦲
Barbell Bench Press 3 X 10
Incline Close Grip Bench Press 3 X 10
Low Upward Cable Flys 2 X 15
Cable Rope Overhead Tricep Extension 3 X 10-12
Flat Bench Skull Crushers 3 X 12-15
Single Arm Cable Lateral Raises 3 X 12
Seated Arnold Press 3 X 12-15
Bent Over Rear Delt Raises 2 X 10
Rear Delt Pull 3 X 10-12
Cable Upright Rows 2 X 12
9 624an hour ago
Current goal is improvements. Have earlier after a lack of motivation been training whatever I feel like and what I feel great about doing! So excited to keep building muscles 💪🏼 #BiggerBetterStronger