Self love isnt selfish, its important! 🖤
It's about treating ourselves the way we treat the people we love. The way deep down inside we want our loved ones to treat us. Its just that. Nothing more nothing less!!
I'm not saying its going to be easy, you wont wake up one day and just automatically feel self love it's something you have to work on EVERY DAMN DAY!! But I promise you it's worth it.
I still have days where I look in the mirror and hate everything I see i pick myself to pieces but then I realise what I'm doing and snap myself out of that negative mindset and remind myself of the things I love! We will never be PERFECT...we are all Human and we all make mistakes!!
But rather than putting yourself down start picking yourself up focus on the positives rather than the negatives take it day by day and step by step and remember progress is progress no matter how big or small and keep grinding Angel's!! 🖤
Tougher than it looks 🤔
We've got another one for the coaches video gallery soon to be uploaded to the website! (Still to be edited with introduction and voice over). Starting to get a lot of content together for my online coaching clients now ready for the new launch.
The Palloff press with a resistance band is a hard AF core exercise that requires you to resist anti-rotation. This exercise fires up you TVA (transverse abdominis), something a lot of people have weakness issues with because they're so dedicated to crunches In the pursuit of a six pack that stabilising muscles like this get neglected.
Easy set up. Find your self something to loop a band round at about mid sternum height. Take a few steps sideways to create a reasonable amount of tension. You want to start with the band parallel to the anchor point (straight line from chest to where you tied the band), doing this allows for a sudden increase in torque when you press forward extending at the elbow joint and flexing at the shoulders. The sudden increase in torque means more you'll need to produce more force to resist rotation. In Lehman's terms, as the band moves away from the body, the harder it gets, and the harder you'll have to work to resist twisting.
Any questions, fire away. 👍
FINALLY A UPPER BODY WORKOUT
I promise I actually hit upper body twice a week but mainly during my bulk I focus more on the boooty gains 😅
1️⃣ Push ups
2️⃣ Back Rows
3️⃣ Pull ups
4️⃣ Chest or Shoulders //
Let’s have some fun, Hit me with your best pickup lines! Let’s see what you got! Best line gets a follow back! 😝
Things I am doing differently since starting BUILD - part 4 .
LETTING GO OF FEAR .
To be honest, I've never been one of those girls that were afraid of "bulking" due to lifting heavier weights. Physique isn't the goal of my journey, strength, performance and mental challenges conquered have more staying power than my reflection in the mirror. In acknowledging that, I'm not going to lie that I do love the muscle in my arms that's never been there before; or the slight definition in my calves. I am human after all. .
Since starting BUILD, I am learning to let go of 2 fears tho. The first one being the number on the scale systematically increasing slightly. Muscle is more dense than fat. The scale will go up and trying to move past years of conditioned thoughts, spurred by society's standards is a tough mental challenge. But with every workout and program I attempt, my mindset is shifting slowly. It's a process and progress in this regard also means consciously and consistently telling yourself the scale DOES NOT MATTER. .
The second fear that I am trying to overcome with BUILD is my anxiety around fear of injury while going heavier. This means really being in tune with my body, listening to its signals when I push too hard but also knowing when I have more to give. Or more to lift! My anxiety rears it's ugly head with worst case scenarios, coupled with inner conflict of whether I want to post my videos online or not because people can be so unnecessarily kak (read cruel). But when I do lift heavier, and see my form is better than the last time, I get excited because I know I am gaining so much in terms of physical and mental strength. .
PS Almost back to my Deadlift PB of 80kg - lifted 75kg today, with way better form (swipe to see my 80kg lift from May) #SWEATCommunity
There comes a certain point in life when you have to stop blaming other people for how you feel or the misfortunes in your life. You can’t go through life obsessing about what might have been.
If something stand between you and your goal, then move it. Never be denied.
to the my first time in #centraloregon
at Smith Rock. Thought it would be a good time for a photo but Hanna was more interested in taking a picture with Wally so I was the weirdo just kinda there 😳
We eventually took a better one but this is the “best” one. Love you, Hanna!! 😇😅😍
Resting gym face vs resting bitch face. Don’t be fooled, Im thinking up dirty puns and juneunedos either way. Also, if you’re smiling at the gym, you’re not working hard enough!
READ READ READ! Needed a re-share
Someone called Epic the other day wanting to start a membership in 2 months. When asked why in 2 months they said they wanted to “get in a little better shape, do a little running and stuff” before starting. This is SO common. To these people I say: Just like church is for sinners, the gym is for un-fit people. This is literally what we do. .
Just like when a person comes to class for the first time and I ask them if they have any injuries 90% of the time they say “no, just out of shape” To which I reply, “Perfect! We can help with that” .
Semi-related shout out to those who hate running but think they need to run to be healthy. You can stop. No one NEEDS to run to get in shape or be healthy. Run if you want to.
#startnow #joinagym #liftweights #startnow
Before my keto folks get angry, let me explain. I’m not saying you won’t lose weight on a keto diet, but it has nothing to do with you cutting carbohydrates out and now there is some weird ketosis magic melting the fat off your body . Barring some acute changes that happen at the beginning of a keto diet, you lose weight the same way a low fat dieter does, a paleo dieter, a vegetarian, a vegan, or a juice detoxer. You have now lowered your calorie intake below your calorie output. That said, if this diet appeals to you and you enjoy it without any health detriment, go for it. I am not a fan of any diet the eliminates food types or choices, but for some people that works. The question to ask yourself before this endeavor is: “do I want to eat like this the rest of my life?” If the answer is no, I would contemplate a different diet. Remember, for good health and weight management, longevity and consistency are the keys to success. •
#fitness #nutrition #fitness
doc #workoutdoc #brofessor #diet #eathealthy #Miamifitness #doralfitness #westonfitness #southwestranchesfitness #daviefitness #healthylifestyle #QandAwithDoctorJay #liftweights #run #physiology #kinesiology #ttu
# texastechgrad #rmuohpgrad #nsu #exerciscience #ku #supplements #swolemate #florida #miami #miamibeach #fitnesshasnofeelings #resultsdontcareaboutfeelings
FAT LOSS AND MUSCLE GAIN DONE RIGHT
When it comes to differentiating things you need to do for muscle gain and fat loss, there really is too much to change.
For FAT LOSS, you want to try and put yourself in a SMALL CALORIC DEFICIT. Dropping your calories too low will only result in more muscle loss. Aim to consume 12-14 calories per pound of body weight. Also, make sure you prioritize intensity over training volume. In a fat loss phase, since you aren't trying to build muscle, volume doesn't need to be as high, but you want to increase intensity in order to maintain strength. Focus more on lower rep, heavier weight. Also, aim for 1-1.2g protein per pound of bodyweight. Normally, I'd recommend having protein intake a bit higher during fat loss phases, because protein is more satiating, meaning it'll help keep you fuller on lower calories.
For MUSCLE GAIN, you want to try and put yourself in a SMALL CALORIC SURPLUS. Bumping your calories too high will only result in more fat gain. Aim to consume 16-18 calories per pound of body weight. Also, make sure you prioritize training volume over intensity. In a muscle gain phase, you want to prioritize volume so you can get more growth, but make sure not to overdo it. Also, aim for 0.8-1g protein per pound of bodyweight.
TAG SOMEONE WHO COULD USE THIS INFO!
you have to learn to accept yourself for who you are.
to be comfortable in your own skin, you know?
you have to learn to embrace it.
learn to make the best of it.
and if you’re not happy, then you have the right to take time on yourself, to work on yourself.
but, you have to be patient.
it’s not going to happen overnight.
and it’s not something that someone else can do for you either.
you are what you are.
and what you want to change is something only you can do for yourself.
just remember to stay beautiful babe.
and remember to always chase the things that you deserve.
Are you struggling with 𝐜𝐚 your 𝐦𝐬, setting up 𝐲𝐭, and designing an 𝐞𝐞? Check out my 𝐞𝐤 by clicking the 𝐥𝐨💪🏼 @fitness
How much ya bench bro? Being asked this question is probably responsible for poor bench press form and injuries all across the world 🌎. It’s the one lift where people seem to focus solely on how much they can lift and form is a complete after thought.
One of the biggest mistakes people make when bench pressing without realizing is flaring their elbows. It’s natural when trying to lift too much weight. Doing this repetitively will likely lead to shoulder pain. Visually, the difference between the incorrect one and correct one doesn’t look like much. That’s because it’s subtle yet significant. On the left, my arms are at around a 90 degree angle and on the right, my elbows are tucked slightly at around a 75 degree angle. That slight difference will help you target your chest more effectively and keep your shoulders safer.
Further, since bench is the ultimate ego lift, as the weight gets heavier, the range of motion seems to get shorter. Focus on using complete range of motion and letting the bar touch your chest at the bottom. It’s not about how much weight is on the bar but how well you’re actually working your chest safely.
If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching 💪🏼.
#benchpress #benching #fitnessvideos #fitnessvideo #gymvideos #liftweights #liftingweights #lifting #strengthtraining #weightlifting #workouttips #fitnesstips #fittips
Estos son los ejercicios más completos según la Universidad de Harvard: Caminar, nadar, levantar pesas y hacer tai chi. La inactividad física es la causa principal del 21-25% de los cánceres de mama y colon, 27% de los casos de diabetes y 30% a la carga de cardiopatía isquémica #Exercise #Harvard #Walk #Swim #liftweights #taichi
6 weeks ago my 1 rep max for deadlift was 235#.
night I did 240# for a 3x3. To say I was super happy and excited is an understatement! 🙌🏽❤️
Gooood morning y’all! It’s Week 3, Day 19 of the #FLEXFITCHALLENGE
_fitness & it’s High Carb Day!
I’ve gotten a few questions lately about how I’ve been able to gain muscle mass without putting on much fat... or what I do to gain weight... so here’s my secret 😂
I’ve always been naturally slim... like I think 5-6 years ago I was a solid 105lbs 🤦🏽♀️. I didn’t like it... people would always tell me “you’re so skinny”
“You don’t need to workout, you look fine”
“Why would you wanna gain weight”
“If you wanna gain weight just eat fast food”
BRUH. I hated hearing all of that. I wanted to gain weight to build curves and feel more confident in myself.. and I’m doing just that! I can’t tell you how much I weigh now but it’s floating around 128-133ish.
Now, anyone who’s naturally slim knoooows the struggle of keeping on weight.. it doesn’t matter how you eat, it seems like nothing sticks. This is why you gotta have a PLAN.
I’ll share more on that later but here is my favorite muscle building shake: Dymatize Mass Gainer. This is the TRUTH! I’ve been taking it off and on for a few months..but when you’re consistent with it... the gains are real!
For this challenge, I only consume this on my high carb days because it’s a protein & carb blend .. and the calories add up to around 1850 per serving.
Here’s how I make mine:
32 oz of almond milk
2.5 scoops of protein powder
(Sometimes I’ll add: strawberries, bananas, cinnamon, peanut butter, oats for extra calories)
I also split up the shake into 2 separate ones bc this shake is thickkkkk. I’ll have one in the morning/for a snack and one after I workout!
Save this & share it with a friend!
#fitnessvideos #fitnessislife #fitnesstime #fitnessworld #fitnessfirst #melaninfitness #melaninfit #melaninfitspiration #melaninpoppin #fitnessaddicts #melaninqueen #bootyday #legdayworkout #afrofitness #cleaneating #cableworkout #eatfit #liftingweight #liftweights #lblackfitness #fitnessaddicted #ebonyfitness #ebonyfitfreaks #ebonyaesthetics #blackgirlslift #blackgirlfitness #blackgirlsworkout
Monday's (11/18) bench press and accessories session. This was at once both disappointing and encouraging. You'll understand (below). The program:
I. Barbell rows: To top double at 190kg (418lbs), same sets, reps, and weights as bench press.
II. Bench presses: To top double at 190kg (418lbs).
III. Incline barbell presses: To top double at 345lbs (156kg).
IV. Slingshot assisted bench presses: To top double at 465lbs (210kg).
V. (Unrecorded accessories:) Lat pulldowns, seated cable rows, straight-arm pulldowns, low-high cable rows, band w-pulls, dumbbell rear delt flies, rotator cuffs.
1. 155kg (341lbs) x 1.
2. Final warm-up set: 175kg (385lbs) x 1.
3. Top set of barbell rows: 420lbs (190kg) x 2.
4. Top set of bench presses: 190kg (418lbs) x 2. My feet slid and I had to re-place them on the bottom of the rep; due to this, I could use comparatively little leg drive. This would get me red lights in a powerlifting meet. The good thing is that I still had enough upper body strength to move the weight; the bad thing was that it taxed my upper body to the point rep 2 was messy. No bother. We'll clean it up.
5. Final warm-up set: 320lbs (145kg) x 1.
6. 345lbs (156kg) x 2.
7. 405lbs (183kg) x 1.
8. Final warm-up set: 435lbs (197kg) x 1.
9. 465lbs (210kg) x 2.
#gym #madtownbarbell #bench #benchpress #press #presses #pressing #howmuchyabench #barbellrows #inclinebench #inclinepress #slingshot #chestday #power #powerful #powerlift #powerlifter #powerlifting #powerliftingcoach #powerliftingtraining #strong #strength #strengthcoach #strengthprogram #strengthtraining #strongman #strongmantraining #powerbuilding #strengthbuilding #liftweights
“ I Believe in Myself, I am Strong Woman. I Will reach my goals, nothing and nobody will hold me down again. This is my time to shine .”