Pull up progression! Here are some of the pull ups I’ve been working on. For most of these slides, they go together: first slide=negative pull up / second slide=pull ups.
.🐒 chin ups .🐒 hammer pull ups .🐒 og pull ups (SO fkn hard for me, as you can tell in the videos haha 😫) .🐒🐒 & last two slides are alternate grip pull ups
• • •
What other pull ups should I start doing?!
Happiest when I’m surrounded by the water ⚓️
I was able to finally try paddle boarding today and I loved it! It was a beautiful day on the lake!
I hope everyone’s having a great weekend! Get outside and try something new before summer is over! 🤗
I was never that person.
I never had routine. Winging everything.
And That got me nowhere.
Once I started creating a morning routine for myself I totally changed everything especially my mindset towards reaching some goals.💜
Do you lack a routine? Then you should join my next accountability group that is starting up ASAP and wether it’s morning mid day or evening we will find what works best....PS I also have coupon codes still available for a discount. I’m not playin..... let’s work.
get excited about it !!!! —————-
Work for it don’t wish for it 🤲🏻❤️🤲🏻
Resistance band glute kickbacks. I love having resistance bands at home so I’m able to fit in a quick workout whenever possible. 💪🏼
This morning, however, I did actually make it to the gym. I woke up with a hurting neck, so tried to do mostly cardio and machines that wouldn’t put extra strain on my neck. So far, so good. Doesn’t seem like I made it any worse. 🤞🏼
▪️10 minute treadmill warm-up ✔️
▪️20 minute stairclimber - switching between single step, skip a steps, step with kickbacks, side steps ✔️
▪️leg press machine ✔️
▪️leg curl machine ✔️
▪️leg extension machine ✔️
▪️calf raise machine ✔️
▪️ab/adductor machine ✔️
“Whatever it takes” - What’s your weightloss goal?
Losing 5 kg?
Getting rid of your fluffy stomach?
Be happy when you look in the mirror?
Why not make it: start eating more fruit and vegatables. Create a lifestyle you love. Start working out a daily basis. Be motivated. Be dedicated. Be nicer to yourself. Or nicer to the world.
Most of the time, we’re too focused on our goal, than our way there. “Whatever it takes”
If you want to lose 5 kg, you decide to go on a detox, feel misarable, be a terrible girlfriend and have no energy at all. BUT YEAHHHH!!! You lost your 5 kg 👍🏻 (which you probably gain back anyway)
You want to get rid of a fluffy stomach... the gym becomes your best friend. My fitnesspal becomes your best friend. Results are coming. However, you’re to scared to go out for dinner, or eat at your friend house because you don’t know how much oil they used frying your chicken. YAS! You always need to eat at home!!!WOOOHO.
Of course, you’ll need to make sacrifices in order to get to reach a goal. You need to get out of your comfortzone.
But is this the life you want to live? Do you see yourself living this way in a year? Maybe two or three years?
Making sacrifices is needed. Living a life you hate, not.
In order to lose weight. Let me rephrase that “in order to SUCCESFULLY lose weight” you’ll need to find a way of living you still love. While reaching your goal. While losing weight.
No perfect one size fits all diet. Start creating YOUR OWN perfect diet 😉
Run fast, stay determined — that was my #seawheeze2019 mantra today! Finished in 92 minutes, 1 second. It’s a journey chasing that sub-90 minute half marathon!
150 MINUTES ⏰
Most health organizations say we (adults 18-64) should all be moving our body for at least 150 minutes per week (moderate-intensity physical activity) or 75 minutes per week (vigorous physical activity), or a combination of both.
MODERATE PHYSICAL ACTIVITY
This is activity that gets your heart rate up - you’ll breathe harder than normal, but you’ll still be able to talk.
VIGOROUS PHYSICAL ACTIVITY
This will require a higher amount of effort. You’ll probably get warm and begin to sweat. You won’t be able to talk much without getting out of breath.
🔸Workout (ie HIIT, Tabata, bootcamp, kickboxing, Zumba, Spin Class, etc)
🔸Hiking (with Hills!)
How did you move your body this week? Share with me below!
Pics taken a day apart. front flexie pic hides the belly well 😂🤰. 5 years of lifting has made me far from manly. I feel strong and capable, and it’s given me more feminine curves. Alex surprised me with a fun weekend away. And by ‘surprise’ I mean I planned out a weekend for myself so i could do exactly what I wanted and I invited him along because I like the guy 😆 i don’t know if he would have scheduled teatime at the Grand America 😆.
This has come up a few times with clients this week and Ive even received messages asking if I’m worried about looking too manly etc. I’ve been lifting for 5 years. I’ve built a lot of muscle over that time. (See last post to see how it’s changed my body) I feel strong and fit in the gym and what I call femininely fit everywhere else. Looking ‘bulky’ is an irrational fear women have. Yes if you over eat and lift you might look bigger. But that comes down to your nutrition and not your lifting habits.
I have worked with a lot of women who come to me and say the same thing. I already have a lot of muscle. I don’t want to get bulky, I just want to lean down and look strong. What’s fascinating is the majority of these women after they lean down they are always amazed that they didn’t have the muscle they thought they did and all the sudden their goals change and they want to build more muscle. We reevaluate goals and typically go through building phases where we focus on where exactly they would like to build. It’s a really fun process!
It’s amazing how lifting can really help women look more feminine. For example, some of us have wider waists, no amount of losing weight will make them that much smaller, BUT building out your back can make your waist appear smaller and more feminine! 🙌🏻🙌🏻. Lifting also is an amazing tool to help you lose weight. I feel like most women understand these things now, but there are still others who have an irrational fear. I can’t remember where but i read the other day just because you play golf doesn’t mean you’ll be the next Tiger Woods, equally lifting weights isn’t going to make you look like bodybuilder women who step on stage. That takes an extreme protocol and typically some anabolics too
Mac n’ cheese Saturday is looking GOOD tonight 😍 Cleaning out the fridge before I head to Austin Wednesday (!), and this mouth watering meal was the result 💯🥰.
RECIPE: seared garlic ghee sea scallops (I used frozen scallops tonight, but the same method applies to fresh scallops) 👉🏻 pat scallops dry with paper towels (*very important*); in a pan, heat 1 tablespoon garlic ghee, butter, or avocado oil; sear scallops for 3-4 minutes, or until slightly crispy and brown; flip and cook an additional two minutes) •• @eatbanza chickpea pasta shells tossed in creamy garlic goat cheese sauce (recipe shared a few nights ago) •• grilled asparagus with parmesan cheese 🌱.
Credit goes to: @sara.haven
Follow @ChannelFoods for more delicious recipes 😋