**Went back to the basics today. Cables. Easy. And simple. Put on a comfortable fit and was in and out of the gym with in 30 mins. I am trying to gain muscle so on the last set I added more weight and tried to aim for as many reps as I can. #struggle#grindtime#beavisionary#nevertoolate#gymshark66
How are you going to SHOW UP today?
Rona Steinberg “I wonder if this thought becomes more pernicious as you get older? Particularly if you’ve held back on yourself through your life as I have sometimes done. It’s common to get to a point where it might seem as if it’s all a bit late for you to start sharing yourself with a critical world. You might even feel there’s no point at this stage.” Rona - @quietlyoutloud - writes a regular column for #GOLDIEmagazine. In the #newissue she shares how she questioned her own doubts about sharing her book with the world. As ever her writing gets right to the point. It really resonated with me. I have regular 'not doing this anymore' moments. I get really scared that GOLDIE magazine isn't necessary: that no one is at all interested in what we are putting out; that the reasons I have held back from #livingoutloud before are perfectly valid, ie I'm not enough. It's too late. There's no point. "What a load of shit" someone inside of me shouts. Luckily I have a bold and courageous part which isn't scared any more of coming forward. She was in hiding for years but now she's been allowed to go all Glossy, it's more difficult for me not to hear her. And so off I go again SHOWING UP, getting out there, being bold, being GOLD.
I still worry that no one is listening - you can help me with that one by commenting or even buying our real print magazine - but If I only show one person that it's possible to become your best self, to live your best life, at any age then it makes me happy.
So I'll ask again: How are you going to SHOW UP today?
If you want more inspiration BUY #anewgoldenage at www.GOLDIEmag.co.uk
130 pages of pure #GOLDIEdelight - a bit like Angel Delight but less calories.
While some factors, that affect happiness are out of our control, there are always actions we can take to amp up our good vibes. Consider trying a few of these -- or all of them! -- and you're guaranteed to give your day a little boost. 😄Turn up the tunes!. Try NOT smiling while blasting your favourite feel good song.
😄Walk it out. A 20-minute brisk walk, in the fresh air, gets the heart pumping and will decrease stress. 😄Give yourself a boost of healthy nutrients! We're talking fruit, veggies and protein. When your body feels good your brain will follow.
😄Do something! Whether it's sending an email or clearing the clutter off your dining room table. Just getting one tiny little thing off your to-do list and onto the 'it's done' list will give you a huge mental sigh of relief.
😄Say "thank you." Even this small act of gratitude will boost your positivity. 😄Let it go. You can boost your happiness by detaching from past negativity.
😄Try something new. Break out of your routine and mix things up! It can be as simple as walking down a different street -- anything to just get off of autopilot and be present where you are.
😄Call or text a friend. Reaching out to a pal and letting them know how awesome they are will make you feel awesome too. 😄Make plans. Having something to look forward to, even something small like making plans to grab a cup of coffee with a friend, makes you happier. Anticipation is like a secret weapon of happiness. 😄Help someone. Feeling down? One of the quickest ways to pick yourself back up is to do something kind for someone else. Bonus feel good points when it's random and not expected of you.
😄Smile!......Honestly, it works!
😄Treat yourself. Sometimes a tiny little luxury in our day is all we need to break out of a rut. 😄Think positive! No matter how bad things may seem, be grateful. Warm water on a cold day? Amazing! Cold water on a warm day? Incredible!
Have a Happy Saturday!💖
Just ask me how! And for those of you that have always thought about serving, it's never too late to start. I'm going to school for free and getting paid to do it. #nevertoolate#usaf#bakersfield#losangeles
You should try talking to her and see where that goes, its never too late to get back into old relationships but remember that you broke up for a reason so before confronting her try to work on what made you break up in the first place.
Whatever makes you happy do it, because you deserve to be happy ♥️ ....
Would you rather wear a dress or a skirt? (I would wear neither)
Instead of giving advice, I’m asking for some today! 🖤 Maybe not advice as such, but just reassurance that some of you feel like this too. Basically, I’ve been feeling a bit overwhelmed. There are so many things I want to do but I just don’t know where to start. I don’t know whether this ever happens to any of you, but it’s almost a case of the more I have to do, the less I actually seem to achieve! It’s like it paralyses me or something. I’m also feeling very low-energy right now. I had a bad cold in December through into January that lasted for about three weeks (I still have the horrible cough) and I’m not sure whether it’s that, or whether it’s just the time of year where my body naturally wants to hibernate? I feel as if we’re living most of our lives in darkness at the moment, as it gets dark at about 4:30pm here. Maybe it’s ok to feel like this sometimes; I just wish it didn’t coincide with such a busy month. Maybe it’s the thought of the days of accounts and receipts and online form-filling in January that constitutes my annual tax return? 🗄🗂📓💷💸 (Bye-bye money...) Anyway, I need to pull myself out of this rut because I have loads of new ideas! ✨ I created this hand-lettered piece in 2018 and it was featured in @justbreathemagazine during the summer, along with more of my hand-lettering. It helped me to see that there is a market for this aspect of my work. That, combined with the fact that almost every time I go to the post office 📦 ✉️ with shop orders, the person behind the counter comments on how beautiful my handwriting is (I hand write the address on every package), has made me think that I should be doing more to combine my illustrations and hand-lettering 🌲🌙✍🏻 so I’m working on something new that I hope you’ll like and that I’ll hopefully be able to show you soon. Thank you for reading my stream-of-consciousness ramblings, and thank you as ever for your support in everything I do. 🖤
🔹I kinda like the word toned. It’s a term I haven’t used too much until many of my online coaching clients started using it. But there seems to be confusion about what it actually means and what you have to do to get a toned look.
🔹So let’s start off by agreeing what “toned” really means. “Toned” means visible lean muscle definition. -
➡️You need to build muscle to look toned.
- 🔹Strength Training is the key to muscle growth. Lifting heavy 3-4 times a week is what will build the lean muscle mass that will make you look toned and defined. If you are afraid of getting too “bulky”, fear not. Keep your diet in check, and lift heavy, and you will be amazed at how your body transforms.
🔹 Protein and Strength Training are partners in building muscle definition. Aim for 1.0 grams of protein per pound of BW (or goal BW if you have significant weight to lose). New to the protein game and can’t quite get that much yet? No problem. Aim for it and get as close as you can. Increasing protein takes practice and making adjustments just like anything else.
🔹Cardio is great, but it can’t be your main focus if you want to build lean muscle. Keep the focus on strength training and add on some light cardio if you want. Find something you love to do - for me I am becoming a walker. Who knew?
🔹Do you have unrealistic expectations? Do you think after a week there should be some visible changes? And when the changes aren’t there, do you get discouraged and/or quit? The reality is that fat loss and building muscle takes a long time. Be in it for the long haul. If you are consistent with your workouts and your nutrition, you will succeed.
🔹 Sleep is probably the most important thing in our lives. It is super important for muscle growth, fat loss, weight loss, being a happy person, you name it. Sleep drives our lives. Get as much quality sleep on board as you can. Life is just better with sleep. 6-7 hours is good. 7-8 hours is better.
🔹And one more thing: Don’t think for one minute you are too old to pick it up some heavy weight. Go lift that weight, do it consistently, and watch your lean muscles start appear. -
It’s never too late. Ever.💪🏻
113 33691:24 PM Jan 4, 2019
This shot from a street shoot in Maboneng with the very charming Mpumelelo @icreateimageseveryday .
Thank you for a fun morning, and for sharing your story with me.