Be YOU ⚡️
This might sound so simple but actually it is not. I don't know about you guys but when I was younger (especially as a teenager) I tried to fit in. I was afraid to show the real me, because I might not fit in and other would make fun of me. So I tried very hard to be like others and "liked" stuff others did but I didn't enjoy it at all.
As i started to do more sports and got the endorphin rushes I was more self aware and began to listen to myself. My true self, what I wanted and not what others wanted me to be. The stronger I got physically the stronger I got mentally. And as my journey got on I started to care less and less what strangers think about me. Sure it is not completely gone, I mean we all want to be liked somehow..? But it's much better now, I want to be loved and appreciated for the person I am. If I don't love myself and my true self who else will?
So guys try to care less what others want you to be or to become. It's YOUR life, do what YOU want and become what you want. #beyou
so i haven’t been consistent with squatting since like january when i hit 315 but i’m pretty damn proud of myself for not losing strength since i haven’t squatted in a while and i’ve been vegetarian since july 24th. yo just if anyone is curious being vegetarian is fucking great. not eating meat makes me feel healthier and less tired all the time and most importantly i haven’t lost strength so yuuhh
1 0a minute ago
🕗 Tiempo de preparación: 15 min
⤵️ Para: deficit calórico.
- pechuga de pollo 120 kcal
- morron 30 kcal
- rucula 25 kcal
- pan integral 55 kcal c/u
- pepino 15 kcal
- tomate 20 kcal
- semillas de sésamo integral 40 kcal
- 1/4 de aguacate 40 kcal
- huevo duro 60 kcal
💪🏻 Total: 460 kcal
➖Fácil, sano, colorido
✅Nutrición + Satisfacción
Sem dúvida é uma técnica básica de todo levantador de peso e por não ser tão complexa quanto os levantamentos, passou a ser adotada em rotinas de treinos em academias, e podemos ver com muita frequência nos salões de musculação.
Adeptos desse movimento o praticam com intuitos mais diversos, por existir uma ação de estabilização da barra frontalmente podemos agregar estímulos de membros superiores nesse dia, tendo assim uma oportunidade de aumentar a demanda energética.
Devido a sua estabilização frontal, teremos um maior recrutamento dos eretores de espinha e de todos os músculos que estabilizam a escápula, evitando sua depressão. A fim de manter a barra estável na altura dos ombros ao longo de todo movimento, os músculos envolvidos nos membros inferiores serão os mesmos que o agachamento clássico, porém ocorre uma menor compressão articular de joelhos e coluna, mas não pela técnica em si, e sim por ser um movimento mais complexo que tende a menores cargas.
Chicken Legz: 1 🐓
425lbs Squat: 0 ✅
Managed to grind out dat gud Skwat PR to start off dis new program RIGHT! 👌🏼
Incredibly happy dat dez lil twiggies for legs are actually beginning to make some decent progress!
Tips for increasing Squat👇🏼
👉🏼 HIGH-BAR vs LOW-BAR 🤷🏼♂️
Doesn’t matter which variation you chose, just try em both out and find what feels more powerful and most natural FOR YOU and STICK WITH IT! 💪🏼
(I personally prefer low-bar just because it keeps the bar path closer to my midline and engaging more of my posterior chain REALLY helps ME out!)
👉🏼 FORGET LEG PRESS 🙅🏼♂️
If you’re wanting to up your SQUAT, do more SQUATS!!! I rarely ever do leg press anymore (don’t get me wrong, it can be a great tool for overloading your quads and making GAINZ if used properly), BUT I find most people worry more about loading up a TON of weight and throwing proper ROM/control out the window!
👉🏼 DON’T NEGLECT DA BOOTY! 🍑
If you find yourself being POWERFUL off the bottom but struggling with the final little lockout (like myself) it can oftentimes be due to a lack of glute activation/development (Same goes for deadlifts!!)! Focus on more glute-centric exercises (lunges, glute bridges, hip drive) and really SQUEEZING yo butt for MAXIMUM EFFECT! 👍🏼
There’s a couple quick tips for y’all, if you have any more questions feel free to comment/DM! Hope you guys have an awesome Tuesday night, KEEP ON SKWATTIN! 😃
💪🏼 @xnstores 💪🏼
1 132 minutes ago
Happy #TransformationTuesday Career Edition 💻🏋️ (yep, this one is a long one, #sorrynotsorry) 4 years ago I was working in the #travelindustry (my dream career before I knew what I really loved to do 🤷) and wearing a fake smile 90% of the time. I loved learning about different places, helping others put together amazing vacations, and the perks were 💯 BUT the stresses that came with the job overpowered the good. I found myself leaving work every day with a migraine 😔 anxiety started to set in (thanks to trying to make everyone happy) and I was working towards someone else's dream and goals. I was over worked, unpaid, and under appreciated.
Then one day the Universe presented an opportunity to me. An opportunity to work on my health and help others start their own journeys along the way. When I started I thought it would be a good way to make some extra cash 💸 What I didn't know was that I'd find myself switching careers. The connections I was starting to make as a coach only provided value to my life. The accountability I had to show up for myself and my clients was something I had never experienced before. The support from women I had only met online was shocking to me 👭 I NEVER met more amazing women before in my life! 🙌 The knowledge I started to gain about nutrition and physical fitness complimented what I had learned in my childhood. I was introduced to so many new ways to naturally heal the body and how to live a happy and fulfilling life. I gained the confidence to quit the office life and work for myself. To have a career that didn't feel like work. Following the path I was meant for lead me to find an alternative healing spa where I can have another platform to help others live healthy fulfilling lives. I actually excited to go to "work" bc I'm making a difference!
I'm looking for women who are currently in the situation I was in 4 years ago. Those who are miserable in their current careers or with their lifestyle in general and are ready for change (bc let's be honest, if you don't make changes, your life will stay the same). I will teach you how to create a life by YOUR DESIGN! Just click the link in my bio! What do you have to lose? ✌️👽
Pãozinho de tapioca com queijo (SEM GLÚTEN) maravilhoso e muito, muito fácil de fazer!
🙌🏼 🙌🏼 🙌🏼 🙌🏼 Clique no link na BIO para participar do nosso desafio e conseguir um cardápio completo de receitas saudáveis.
- 1 xíc. e 1/2 de leite
- 4 c. de sopa de óleo
- 150g de tapioca granulada
- 1 ovo
- 100g de parmesão - 4 c. de sopa (cheias) de polvilho doce
MODO DE FAZER:
Leve para uma panela o leite, óleo e sal.
Mexa até ferver.
Junte o leite quente na tapioca granulada (NÃO é a que usamos em frigideira, tá gente?).
Misture e espere esfriar (mexendo de vez em quando).
Coloque o ovo, parmesão (separe um pouco para passar as bolinhas) e o polvilho doce.
Faça bolinhas e passe no parmesão reservado.
Disponha-os em uma forma untada com manteiga e leve ao forno preaquecido a 180ºC por 30 minutos ou até os pãezinhos estarem dourados. .
Successful leg day 🙏🏽
Squat : 405 (stuck at this annoying weight)
Deadlift : 565 (New PR, I have been murdering my hamstrings lately)
Hip thrust : 575 (wanted to go heavier but my legs were fried)
Oh and before I forget...
"Yeah yeah yeah, because Steroids 🙄" Well keep on talking... while my music amps me up, the hate fuels my rage to go harder...😉