Abs are made in the kitchen? Damn right! But you still have to train the muscle in question if you are looking to pursue best results. Have always prioritized bodyweight ab exercises above all when looking to yield results. Although sometimes neglected by many, ab strength will benefit a lot of your typical compound movements. So why would you not train them like any other body part? This combined with some heavy resistance type ab exercises 2-3 times a week will set you up nicely for some solid PB’s across the board over time. Swipe left for an outdoor ab workout. Rip in advance🤗
1. Ab leg raise static holds: 4x10-12
2. Hanging leg raises: 4x10-12
3. Alternating oblique leg raises: 4x10-12
4. Three point flutter kicks: 4x12-15
5. Sit ups to failure: 4 sets
“𝐃𝐢𝐬𝐜𝐢𝐩𝐥𝐢𝐧𝐞 𝐰𝐢𝐥𝐥 𝐜𝐚𝐫𝐫𝐲 𝐲𝐨𝐮 𝐨𝐧 𝐭𝐡𝐞 𝐝𝐚𝐲𝐬 𝐦𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧 𝐟𝐚𝐢𝐥𝐬 𝐲𝐨𝐮.”
It’s no secret that consistency is one of the key factors to success. Staying motivated to do this, though, is where most usually fail.
I don’t have any reason to think I’m better than anyone else and I don’t have any secrets or the answer as to why some assume that I’m always “motivated.” What I do know though, is that I love what the process of this makes me as a person - The consistency that’s not required but demanded from you, the lack of motivation somedays which CREATES discipline, and the level of work you’re able to put in when you think you just can’t give anymore. I believe that fitness & being mentally strong is the most character building thing that one can set out to do.
You don’t have to feel motivated all the time, and you definitely won’t be. It’s quite simple actually. You have two choices... either you find an excuse OR you find a way, but you can have both. At the end of the day it comes down to how bad you want it. If you want to reach your goals as bad as you say you do, you will always find a way to make it happen.
So next time you feel like quitting, just think about how grateful your future self will be if you keep going and how glad you will be for having worked so hard.
It will all be worth it! 🕊🖤
- #FuckMotivation #TeamHammer #WaistedWednesday 🤘🏽
After 27 years of not being that interested in cooking (& realising I ate the most bland foods last year when dieting), I’ve finally found a love for it 💜 Being on a diet has definitely helped because all I want is yummy food, & I’ve realised that plain chicken breast with rice is definitely not the only meal I can eat to lose fat 🤦🏻♀️😂 chef Brooke is now available for all your catering needs 😆
So so excited!! My big guy helped me run my numbers since I haven't taken them in awhile and I was so happy to see how they turned out! It may not seem like a big change but to me and on my frame, I was very happy to see that I was down 6 pounds of body fat since the beginning of prep of our last show and up 4% muscle! Yes! It definitely works when you are consistent. That being said, we will be in the shredding phase in the next few weeks so I'm excited to see in 6 weeks where I will be. #shred#burnfat#muscle#prep#prepmode#buildmuscle#ipl#competition
Stripped set of LOG Presses’s to get them shoulders SMOKED🔥The teams been showing up ALL week. Like many situations it’s definitely getting ugly before it gets pretty but summers coming to an end and I’m about to hang my sexy up in the closet soon and prepare for that next seasonal grind (Na I’m lite skin we never hang that up) but you get me though 🤣. Side note I love you all today. LETS GET BETTER!!!!!🙌🏽💪🏽
▫️ #COUNTY#Prep#PurposefulTraining#Squad#SmallWinsBaby @ndfootball 🏈 @518strong 💣
🌟9 weeeeeks out🌟
I have to say that its getting harder each day. Especially mentally🙈 Everyday is a new one and everyday is different from the rest. My diet is goes well. Last weekend I had a unmotivated day and I didn’t eat what I was supposed to eat.
Luckily I’ve got myself back on track and my motivation is higher than ever🏅
Im still training hard and trying to put every energy I have into my workouts. Im eating carbs in almost every meal so i need to use that energy well. Cardio added up to 30 minutes twic💦 a day and so far, I don’t mind doing it. Watching tv while I’m on the bike isn’t a punishment.
Received my heels for stage and i need to practice a lot, they are higgghhhhh! Posing is going well👙👠
Wearing this lovely set from @iciw - @icaniwill The fabric is so soft and it fits amazing on the body😍 Truly recommend them because of the quality and the fitting. Also they are squat proof ladyyyys🍑
Voor de Nederlanders:
Voor supplementen > eurosupps.nl
- #fitspo#fitfam#fitgirl#prep#improvement#gains#squats#instagood#glutes#workout#training#legday#body#girlswholift#gymmotivation#girl#girls#fitness#glutes#fitlife#fit#lifestyle#fitdutchies #instafit#quads#fitinspiration#gymtime#fitgirls#icaniwill#iciw
103 1,59519 August, 2019
Pare de ficar se preocupando com o que você tem que perder e comece focando naquilo que você tem que ganhar!
A Bíblia do Candidato por apenas 9,90
Does anyone else ever get a weird feeling sometimes like change is on the way? Like a new chapter of your life is about to start... and you don’t know when where how or why... you just got this feeling 🧐🤷🏼♀️ Well, that’s me right now 😂💖
Some things that are about to change in life (that I do consciously know about 😂):
▪️Moving into my new house on Saturday 🏡 eeeekkkk @hanniesantos@shortyy_m_ 💖.
▪️Third year of uni starts mid September 👩🏽🎓.
▪️ Next cheer season starts with @stmarysscorpions 🤸🏼♀️.
▪️I also start cheer with my new team @altitudecheer 💃🏼.
▪️Working with Rob again very soon @team_lrf ✂️👙.
Ok I guess that is a few very good reasons to feel like change is on the horizon 😂😂😂 I dunno, I’m just over here excited & enjoying the feeling of opening this new chapter of my life & all the unexpected 💁🏼♀️🙌🏼❤️🔥.
Prep for me so far has been interesting, eye-opening, challenging, and amazing all at once.
This is my first time prepping. First time I’ve ever had abs while relaxed, first time I can see separation lines in my legs. While seeing all of those changes in my body is unbelievably rewarding, they do not come easily or quickly. Regardless of whether you’re growing or cutting or anything in between, it takes time and consistency. The take away here is: if you have an end result in mind for yourself, begin with patience and pursue with consistency.