Well this just made my week!!!!! 😍😍
So so good to get such great feedback 🙌
I am so blessed with the most loveliest clients who make all the hard work and busy days so worth it!!!! 💖💖
Anyone that does Phibrows knows how extremely hard they are to master.... it takes SO SO MUCH practice & patience in and out of work!!!
But i have to say it is the most rewarding exciting journey 🙌🙌 & feedback like this just makes my heart super happy 💖
What can you do to get better results right now?
Most people put all their focus into their workout at the gym, which is a very important part of fitness.
If you are training one hour a day, 5 days a week, that’s only 5 hours a week spent on making progress.
What can you do with the rest of your week to optimize results?
The rest of your time should be focused around recovery, your nutrition and sleep.
The process of building muscle, balancing hormones, stabilizing metabolic health...
Unfortunately, this is the part most people get wrong.
Some of the most common reasons I see nutrition not being optimized:
•Improper macro balance
You may be getting the right amount of calories recommended to recover, but you need the right amount of protein, carbs and fats for your type of training, body type, lifestyle...
I’ve been able to help people lose fat and build muscle while keeping calories the same.
It all comes down to your macro balance!
These can be very useful...
If you’re someone selling a keto 8 week plan.
These diets build hype, get you excited, but don’t work for everyone.
They typically leave you with restricted calories, restricted foods and excessive exercise with no advice on getting back on a normal plan.
It’s like leading someone into the woods then telling them to find their own way back with no map or compass.
•Relying on supplements
Supplements are meant to ASSIST you. If your diet and training are already on point.
They are not meant to be a magic pill or a quick fix.
They can definitely help speed up the process, but don’t expect instant results from them.
So make sure you’re getting the most out or diet and training before adding supplements into your program.
I have such a different feeling coming into the holidays this year. Usually I’m thinking either of the idea of being awesome and eating healthy and not cheating and skipping the pie. OR I’m thinking about the new year and how I’ll lose all of my holiday weight then, so I may as well enjoy myself.
The idea of skipping pie usually means I’ll end up having like 5 pieces. And waiting till January... well that actually means April or May till I’m back to where I am now, so, um, no!
This year I’m going to enjoy some pie and STILL lose weight!! My weight lose isn’t going to wait until the New Year... it’s gonna start now!
Screw gaining 10 lbs... let’s lose it!! DURING THE HOLIDAYS!!!! I’m looking for a few people who want to do this with me. Who want to joint my Holiday Survival Group. And not just survive the holidays but really enjoy them, guilt free, and still rock your goals.
Who’s interested in crushing some holiday goals with me?? #accountability#letsdothis#goals#crushingtheholidays
En momentos de tomar deciciones es que se define tu futuro. ya tomastes la decicion de cambiar el tuyo? unete a L2F solo si estas decidido a cambiar tu estilo de vida!
1 0a minute ago
Live life with the right person🤗
1 12 minutes ago
I want to thank everyone for your orders and support this week.
For any of you like me out there chasing a dream you know it isn’t always easy but it’s always worth it when good things do finally start to happen.
So many of us get down on ourselves because and quit right before we start to see any fruits of our labor!
NOW CHANGE GEARS⚙️...
I’m becoming a bookworm.
My younger self wouldn't believe it if I told him that but it’s true.
I’ve been reading biographies of champion boxers and mixed martial arts fighters and I can’t help but notice all the similarities between being a successful fighter and being a successful entrepreneur and being successful at anything really.
We see the fighters standing in the ring with the championship belt around their waist and it’s so easy to look at them and say “Wow! Who’s that never heard of ‘em” like they came out of nowhere.
BUT THE TRUTH IS...THEY'VE BEEN WORKING DAY IN DAY OUT FOR YEARS TO GET TO THAT MOMENT.
For all of us dreamers out there the toughest pill to swallow on our journey from where we are to where we want to be is being willing to work for years before we catch our first break.
The fighters spend years training before an audience sees them in action for the first time.
Entrepreneurs spend years putting in long hours before they finally turn a profit.
I WROTE THIS TO TELL YOU...
If you are a dreamer out there working in the shadows right now...Keep going!
Your day in the sun will come and when it does you’ll be thankful you didn’t quit when things got tough!!!
“It doesn't matter how this looks to other people. If this is something you gotta do, then do it. Fighters fight."
1 02 minutes ago
I was skeptical on posting this at first because it’s so out of the norm for me and I knew it would bring judgement. Then I decided that I choose myself over everything. F #@k the haters and negative Nancies. “Women are powerful and I see them stifle this every. Single. Day. Stop looking to be saved and hiding your magic. Stop tossing aside your voice and valid emotions. Stop wasting your time with toxic friends or searching for numbing cures, material things, better jobs, or even other people. They won’t fill your gap. Only you can do that. Life is short. Rise up and step back into your own intuitive and innate power. You are compassion and creative force and divine life itself. You are a goddess.” 👑
1 02 minutes ago
When I started paying my student loans, I had 14 of them. Once my last payment processes, that number will have halved down to 7 😍
For my student loans, I have been implementing a little bit of both the debt snowball and debt avalanche method. Debt snowball is when you attack the lowest debt first, so you can knock it out fast and take a psychological win. Debt avalanche is when you attack the debt with the highest interest rate first, which actually makes the most sense number-wise; you just have to have the discipline and patience for this one.
If you have lots of debt that you are making payments to each month, sit down and make a plan on how you are going to attack those loans. Any way you do it is better than just paying the minimums!
Built the butt without the gut 🍑
1. Eat in a calorie surplus (healthy foods). Eat your protein and carbs!!
2. Train glutes 2-3 times a week. Go heavy on glute dominant exercise such as hip thrust, glute bridges, deadlifts, and cable kick backs.
3. Use isolation exercises targeting glutes with resistance bands. Higher reps 3-4 rounds each exercise.
4. Train core/ abs up to 4 times a week and do high intensity fat burning exercises.
5. Be patient and stay consistent! Results don’t happen over night. Also take your genetics into factor.
(Disclaimer this is what worked for me)