Video I did of my coach and homey @mr_khurley at @camprhinonorthwest. There were way more people there than I anticipated but it was fun and I got as much footage as I could. Great job, Kailen! @joe_nnnnnn yours is next! 😁
#transformationtuesday building off my last post. This is About 7 years and 60lbs difference.
The difference between the two has been my knowledge about diet and training. I learned what and how to eat, and how to train to optimize hypertrophy instead of just trying to move weight blindly. #npc#mensphysique#Tuesday#abs#underarmour
Got a great 🍑 workout today during leg day. Here’s a couple things I did:
1. Even though they aren’t on my plan, I add in some banded kneeling squats. I love hip thrusts but this exercise gets my glutes firing like CRAZY!! Since they’re isolated the burn and pump is the 👌🏼! I like to do a wide knee stance and then burn out with knees together. On the way down I go until I feel a good stretch and my hips open up. Then contract! .
2. Goblet squats. Be sure to keep scapulas contracted and chest up. Otherwise the lower back can take a beating. Focus on pressing up through the heels.
Super easy but super effective.
Fav HIIT “circuit” aka box jumps 30 seconds & walk around and fucken die for 45 😂🤷🏼♀️ x5 as a leg day finisher ☠️👌🏼also pls check out my latest post and comment on it to enter to win a premium macro tracker subscription cuz my engagement is crap lol💦🙏🏻✨😝 #shredz#girlswholift#comeback#olivefit
Going to be single leg lifting for a while.
So does lifting one leg or one arm when the other one is injured work?
Yes! There are studies that have shown when you workout one side of the body, there is about a 20% decrease in atrophy of the opposite arm or leg.
What is the cause of this?
No one freaking knows. 😂
But it’s a testament to how amazing the human body is and what we are capable of.
So get out there and workout the uninjured parts of the body. It will keep you sharp for when you heal completely.
My squats from today. Did 425lb.s for 4 until the bar started slipping and then 405lb.s for 4 afterwards. I'm making the switch to my wrestling shoes for comp. squatting; I just feel way more balanced than with my Oly shoes. Don't get me wrong, Oly shoes are good for squatting but everyone has their own preference 🤘🇺🇸.
Stop waiting for the circumstances to change. Stop not living your life to its fullest potential. Stop making excuses for someone to remain in your life when they are only hindering your growth. Stop hurting yourself to save the feelings of someone else, or in hopes they will one day change. Do what’s best for YOU in this very moment. Focus on yourself and the right people will fall into your life.
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End of high school senior year, I wasn’t exercising at all let alone watching what I ate lol ➡️ first quarter of freshman year, 1.25 hrs of cardio everyday ➡️ summer before second year when my life revolved on lifting and macros, all around the same weight!
I haven’t been in a bikini in forever bc no one ever wants to go to the beach with me so idk what I look like now, and i’m definitely not as obsessed with the gym life as before, BUT moral of the story is that you should lift and laugh at how your hair color and body changes over time 😂
Haven’t posted a recipe in quite sometime. This has been one of my favorite healthier recipes.
Healthier Banana Bread 🍞🍌
3 mashed bananas (ripe)
1/2 cup of unsweetened apple sauce
3/4 cup of all purpose flour
1/2 cup of wheat flour
1 cup of Splenda
1 1/2 teaspoon of baking soda
Mash bananas and mix in Splenda. Combine the rest of the ingredients, pour into a loaf pan, and bake at 350 degrees for 50-60 minutes.
3 grams of Fat, 26 Carbs, and 3 grams of protein per slice.
Left: January 16, 2018
Right: March 19, 2018
Current Weight: 148.2 lbs
One of my favourite things about the gym is how it provides you with the vehicle to transform not only your outward appearance but your entire being. Taking part in this transformation contest, has continued to push me in regards to discipline in my diet, and training. The obstacles, set-backs, and difficult days makes me verify my “why”, and strengthens my faith in God. Every day is an opportunity for growth, and that to me, makes life really worth living.