Flex Friday baby😤 wrapped up a week full of work and I gotta day I’m gassed but nevertheless grateful for the opportunities provided to guide people in their fitness journey. Have a great weekend, be safe and drink your water😾that is a threat.
to my strong #BulkingSeason
What do you think? Should I bulk up again?
Cause I feel like it’s about to go down again.😤
If you’re struggling to build muscle or you need any fitness advice feel FREE TO DM me anytime!
🔱Premium Online Coaching🔱
Also here is for you my Top Bulking tips📝:
1️⃣Track Your Progress
To keep your gains lean you want to gain at a rate of about 0.5-1 pound per week. If you don't track your progress then you won't know if you aren't gaining at all or if you are gaining too fast and adding unnecessary body fat.
2️⃣Eat Enough Calories To Grow But Don't Get Sloppy
You will most likely gain some fat when bulking. In order to gain muscle you have to eat more calories than you burn and doing so can lead to some fat gain. And it’s completely fine, just don’t go crazy. Use TDEE Calculator to find out your Total Daily Energy Expenditure and eat 500 cal on top of that. If not enough add 200-300 calories more if you don’t see any progress in a couple weeks.
3️⃣ Do Some Cardio While Bulking
I recommend doing 2-3, 20-30 minute sessions of cardio each week while bulking (ideally on a non-weight training day) to maintain cardiovascular health and keep you fit. Cardiovascular training improves the heart's ability to pump blood and increases oxygen uptake into cells.
4️⃣If You Are Getting Stronger You Will Get Bigger💪
One of the best ways to know if you are gaining muscle is if you are getting stronger. While it is possible to gain strength without gaining size for the most part if you are gaining strength you will gain size.
5️⃣Get Adequate Rest And Recovery Time
Remember you grow outside of the gym! Your workouts serve as the stimulus for muscle growth but if you are not getting adequate rest and recovery time between workouts your results will suffer. I recommend weight training 4-5 times per week max.
# #fitness #blinkfitness #workout #motivation #personaltraining #stayhealthy #getfit #trainhard #bestrong #bettereveryday @blinkfitness
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Spaghetti squash :
-1 spaghetti squash cut in half (remove seeds) put on plate with a little water on bottom & face the squash down microwave for 10 min.
-You can use either ground turkey, ground chicken or beef, cook & put in marinara sauce.
-Chop 1 onion & 3 garlic cloves, sautéed in 1 Tbsp olive oil, once done put in marinara sauce as well.
-Once the spaghetti squash is done take a fork and scrape the inside, this will make little noodles!!
-Assemble your bowl how ever you like!
😎I had my spaghetti squash with a side salad!! It was delicious!!
Glide reverse stand drills are great for spinners who have trouble jumping at the finish or who have trouble saving throws. They can help to keep the right foot grounded longer, to have control on the reverse, to finish out over toe board further, and to prevent clipping the top of the toe board with the heel for a foul!
✅ Push the right heel down into the toe board
✅ Pause for a split second in the hang to gain control, feel the position, and extend over the toe board.
✅ Get a little hop off the right foot to mimic the full reverse and rotate back into the circle
Just a brief PSA for y'all this Friday evening to let you know that you are undertrained ❤️
Yes, even the dude wearing the shirt that says "OuTwErK EvErYoNe" 🙄
WK5 D4 Training👇🏼
Standing Pin Good Mornings 👉🏼5x8
Incline Bench 👉🏼5x9
SSB Squats 👉🏼4x12
Calf Raises 👉🏼5 Dropsets x 16-20
D.A.Y F.O.R.T.Y F.I.V.E
• Recovery in pictures • . . . . •
It’s tough right now.
I took this picture almost 3 years ago when I hit rock bottom. I lay on my couch by myself in a new house after a new move and realised my life had moved far beyond my control. It was New Year’s Day 2017. I knew then that I had a problem. I had never felt so empty. I was alone. But properly alone for the first time in my life. Everything in my life had changed at this point and I had led myself to a very dark place because of the life I was living. But it took me until 45 days ago to finally make the decision to be clean.
I’m battling right now more than I’ve ever done. I’m overwhelmed and anxious. But I’m going to use this picture to remind me that I’m no longer there.
And I’ll keep going.
#goals #inspiration #life #dedication #strong #healthy #focus #balance #courage #faith #shredded #wellness #strongwomen #selflove #trainhard #strengthandconditioning #endurance #determination #mind
ATTENTION to my ladies who are afraid that lifting weights will make you bulky⚠️
NEW BLOG POST alllll about this topic is UP👏🏻
Seriously, if you have any hesitation with strength training, or lifting heavier, GO READ & absorb.💌I also talk about all the benefits I’ve gotten out of adding strength/resistance training to my routine🙌🏻
⚡️Lifting weights & adding resistance training to your routine won’t make you ‘bulky’...whatever your definition of that even is.
⚡️Strength training will help tone & sculpt your body & shapes your curves.💃🏻
⚡️You burn MORE calories when you train with resistance.
⚡️In order to ‘bulk up’, you have to bulk up your diet, too!
Diet is key for any results you’re looking to achieve. It’s diet & the appropriate training methods, that is the formula for obtaining the results ya seek!💃🏻
Much more on this in my blog post☺️ *link is in my bio, or head to my story & swipe up.😘
Have an amazing weekend & don’t be afraid of ze weights, friends.😉💕