I want to give you some #MondayMotivation
Don’t miss your workout today even if you don’t have a ton of time to get a full workout in... get your body moving! I only had 25 minuets so I got in a mile run and a 15 min upper body strength training in. You have the time but you have to decide what you want to do with the time you have in your day.
Ble 20 knebøy med å ta en knebøy for hvert plagg i baljen 👌😁 Tror du det gjør en forskjell om du gjør dette til en vane? Definitivt! 💪 Det er nemlig de mange små tingene som utgjør den store forskjellen, eller sagt på et annet vis: "There is no one giant step that does it, it a lot of little steps" (Peter A. Cohen)
A great way to maximise an exercise is to make sure the muscle(s) is under tension throughout its full range.
With a dumbbell pec flye, tension on the chest is pretty much non existence at the top of the range, and then loaded up at the bottom.
Adding in resistance bands puts extra tension at that top range - ensuring sufficient load on the muscle through the entire range of motion - more tension throughout the move, more growth
Before it can be seen externally;
It must be alive and well internally.
You need to want it;
You need to visualize it;
You need to think it;
It needs to drive you;
You can’t drive it
It’s a place in your head;
Not a physical place
It’s all encompassing;
You’ll never get paid a FT wage working PT
If you’re basing your fitness level off of somebody else, that is your first and worst mistake. The journey is yours, claim it, and let the magic take you away.
You’ll never be ready to commit to a fitness program if you’re busy doing basic, unethical societal activities.
Cut the bar runs
Cut the corporate meals that you use as an excuse to be unhealthy
Cut the sugar
Have the balls to face yourself in the mirror, and own up to yourself
Have the courage to make a change.
I see hundreds people/day that don’t even realize how lucky they are to wake up under the circumstances they are living.
You just do it.
You start, now.
Before you even come up with an excuse - cut that shit. There aren’t any excuses - unless you value the taste of food more than life itself.
Week 2 starts today -
I am officially (-6.9) pounds as of this morning.
I chose to not make excuses.
Sweet and savory this Monday morning! Whole wheat English muffin with smoked salmon and everything but the bagel seasoning and strawberry jelly on the other. Busy week ahead, gotta keep the brain fed 🤤🍓
Grab onto Monday & do work 💪🏽😤
My new favorite drill for the IBF crew is Rope Tug n' Push! This one is a full body crusher! @jellobutt808 @haynmix @t_delariva and Laquita were all game and crushed it like they always do!
I love working with these guys and girls every week. They make this work fun and it's never a job when you love what you doing!
#personaltrainer#ropetugnpush @kakaakofitness @islandbodyfit
Скоро я разноображу свою ленту 🤦🏽♀️ а пока сегодняшняя тренировочка на низ+плечи+пресс #juliaanch_тренировки
1. Суперсет 3 круга: присед (20 повторений) + выпады, на каждую ногу по 15 повторений
2. Сет 3 круга: выпрыгивания из выпада (20 раз) + выпрыгивания из приседа (20 раз)
3. Сет 3 круга: сгибание + разгибание по 20 раз
4. Румынская 4 подхода на 20 повторений
5. Мостик 50кг на 20 раз + отведения ноги на среднюю ягодичную, суперсетом, по 20 на каждую, 3 круга
6. Сет: подъем гантелей перед собой + на заднюю дельту в блоке
7. Тяга широким хватом на СД
8. Прямые + обратные скручивания суперсетом по 20 раз, 3 круга
Я сегодня плакать хотела после первого подхода на приседе 😂 но я сильный 🐷
How are you currently gauging whether your efforts in and out of the gym are working?
Often when I speak to people about this, there is a lack of clarity on whether they are improving or not.
It’s also a major reason why people start to lose motivation and don’t meet their goals.
Let’s focus on fat loss. If your looking to be in top shape on the beach for your upcoming holiday but your only way of knowing if our improving is by jumping on the scales every now and then what will the outcome be? I can guarantee at several points you will jump on the scales and nothing will have changed, doubt kicks in then frustration. You then chuck the towel in until your next attempt and this repeats for the next few months.
Whenever you set yourself a new target there should always be several ways in which you can measure your progress. The more variables you can measure the greater the chance of success.
For fat loss take regular body weight readings, circumstance measurements using a tape, make notes on how your clothes are fitting and the main one..TAKE PHOTO’S..if your goal is to visually look better you need to be able to see visible evidence, photo’s do not lie, your eyes and over critical thoughts will not be sufficient.
By having several measures to go off you can ensure things are moving in the right direction with less frustration. I would also always recommend using performance indicators alongside these. Things such as logging your gym sessions, tracking food (not necessarily calories but knowing what is going in at least), your energy levels out of 10.
What ever your goal is break it down into several areas that are measurable on a daily or weekly basis and get to work.
Winging it will not motivate you to reach where you want to be!