How do I stay motivated? My motivation is to be better than the athlete I was yesterday 👊🏼
I am competitive against myself. One of the many reasons why I love bodybuilding is because it’s you against yourself ❣️
Pushing yourself to do that one extra rep or set, pushing yourself to squeeze and feel that mind to muscle connection. Doing one small thing more than you were doing yesterday that will make an ounce of a difference but you know it’ll pay off -
This is what keeps me motivated. Striving each day to be better, perform better, and live better! 🤗
@muscleinsidercanada with @bpi_sports_canada @mizz__jacqui @jason_nascimento_ @chesterdion @miss_cj_fitness ・・・
Keto Bombs going off today at the Leigh Brandt Muscle Classic in Vancouver! Thanks to @bpi_sports @nutritionclubcan for sponsoring our contest coverage! Visit muscleinsider.com for contest coverage of today’s event.
🔺WATCH THEN READ🔻🔻
Thoracic mobility is crucial in everyday life and even more in bodybuilding and physique sports.
The average person needs to maintain proper mobility in order to move throughout their day to day lives without pain or tightness which force compensation in other areas of the body and then start to cause imbalances and a whole new set of problems.
In bodybuilding and physique sports it’s very important for a number of reasons.
We put so much stress on our bodies day in and day out and tighten our muscles day after day that we must take the time to unwind all of that tightness.
Not only that but if you are working out or posing with imbalances your symmetry is going to be off and that is one of the biggest components to the sport.
We also need to be proactive when it comes to preventing injuries and this is one way to do so!
Here i am actively stretching which forces you to use the muscles through the stretch rather than a passive stretch that pull on you with no work from you.
Breathing out when needing to get deeper into the stretch and breathing on the change in position.
Do this 5-10 times each side in the morning and before a workout and even through out the day if you can find a chance in order to keep your body, bones and muscles healthy and strong!💪🏼
Disclaimer: I am by no means an authority when it comes to talking about stretching and mobility. I know my stuff but here I’m just sharing knowledge gained from my friends @pro_motion_sports. For more stuff like this go check them out!
For online coaching DM or email:
Discount code: BIOAUS for 20% off @biohealthnutrition website🌿
Link is in my bio!
Einfach mal ein Bild VOR dem Training ohne Pump ohne Anspannen ohne Filter, dafür MIT Augenringe!
Ja so schaut das aus😂
Mich haben auf die letzten Posts ein paar Nachrichten von Bekannten, Verwandten etc erreicht. Manche waren positiv, auf das was ich hier treibe, andere waren irritiert, manche "geschockt".
Amüsant fand ich aber, dass es mir von manchen nicht gegönnt wird. Sie mich blöd fragen, warum ich jetzt auf einmal auf Instagram so aktiv wäre. Ob ich unbedingt die Aufmerksamkeit brauche.....
Hier mal im Allgemeinen an ALLE: NEIN ich mach das nicht für Aufmerksamkeit etc. Hallo, bei den paar Followern, ist das wohl ein Widerspruch in sich.....😂😂 Die täglichen Posts dienen lediglich dazu, die paar Leute die es interessiert, auf dem Laufenden zu halten und VORALLEM um mich selbst zu motivieren weiter Gas zu geben! Ich möchte dieses gesteckte Ziel für mich selbst erreichen! Ich brauchte das einfach, um mir einfach für ein bestimmtes Ziel den Ar*** aufzureißen....
Wer Probleme damit hat, kann ja meine Posts ignorieren und sich weiterhin hinter meinem Rücken das Maul zerreißen 🙈😚😚😚😚
The big colour reveal! I'm swooning. This suit from @bikinilicious is the love of my life. I don't even care that I'm starving, thirsty and didn't sleep even an hour last night.
I can't imagine wearing anything else for my CPA debut 😍 she even sent me extra jewelry and a gorgeous robe 😭😭 thank you thank you thank youuuuu 💙💙 Shoes from @theshoefairy_ and I stole them from @s_swiz 💙
Air Jordan Retro 1 “Game Royal” $249
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Keep it locked to @thejordanrack for some new kicks on hand. We do flash sales once a day! Shop thejordanrack.com
*Like, share, comment to qualify. Price varies on size. DM for pricing in your size! 📸: @nicekicks
Anotha one! (DJ Khalid voice) #noequipmentnoexcuse upper body workout! 5 rounds of 10 reps...NOT A JOKE
Movement 1: divebomber push-ups (for those boulder shoulders)
Movement 2: Spider-Man push up (ouch)
HAPPY SATURDAY LOVES 🤗 get a little booty work in this weekend with some heavy smith machine squats 🍑🍑🍑 -
SCULPT AND MOLD 6 WEEK WORKOUT PROGRAM includes: 6 weeks of workouts, nutrition guidelines, supplementation guidance, and cardio regime. Designed to help sculpt and mold your mind and body. Link in bio. -
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If you are truly happy with yourself, you wouldn’t care what other people are doing. If you’re selfish, you’ll see everyone as your competition. Life isn’t a competition against everyone- it’s a competition against yourself to constantly be better than the person YOU are yesterday. If you’re so busy trying to be better than the person next to you, you’re wasting one hell of a time trying to prove a point to everyone that doesn’t care— except you. #foodforthought 💭
What do I love most in this world? Carbs. •
So many people demonize carbs as being bad for them but carbs are not the enemy!!! Make sure they’re coming from a good source (eg whole foods not twinkies) and that they’re not the ONLY thing making up your diet (proteins and fats exist for a reason too) and you’ll find that they can be a great source of energy. •
If you’re on the “I hate carbs” train, try this: eat them only before or after a hard, heavy workout (eg legs). That way they’ll be put to good use and you’ll be able to really see the effects!
Years ago while lifting at YMCA I was mesmerized by gorgeous curly hair and a killer physique! She was focused and worked hard. Recognition turned into acquaintances, and then friends.
I have watched this girl kick ass and continue to press forward regardless of setback or circumstance. No excuses, just dedication. As a single mom, a woman, a lifter, a friend... she has not only transformed her body but also her mind. The mindset of an athlete during a competition prep is a fragile place, and she has truly put just as much time and energy into becoming a better person as she has building her body.
I am so proud to have been able to be in this part of her journey, and I am very excited to watch her take the stage and shine like the incredible masterpiece that she is. Thank you, @sculpted_by_love for trusting me and for giving your heart and soul to this process! Let’s go get ‘em!!! •
Exactly 14 Weeks Out! 198lb empty stomach morning weigh in... looks like food poisoning made me start prep a bit early 😂 Going to slowly taper from a caloric surplus into a maintenance over the next couple weeks. Then at 12-10 Weeks Out start cutting depending on how I look at the time. The goal is to step on stage around 185lb (10lb bigger than my last competition)
Hey ihr Lieben 😉💖 gut ins Wochenende gestartet? Ich hab meine letztes Regenerationstraining erledigt und ab nächster Woche wird wieder richtig durchgestartet 💪🏼 Jetzt gehts mal zum Heurigen 😋
Das Outfit gibts übrigens bei @stronger 😉❤️
Oooooo it was BOOTY 🍑 day for me 😁
My top two gains I love seeing:
Back and booty only two body parts I actually want to be bigger 🍑 -
I had limited time today in the gym so I got in what I could!!
Here’s my booty targeting workout & a squat tip!
1. Squats I went for a max today so my reps and sets were messy. Here’s my suggestion for you:
3 sets | set 1 pick a weight you can do 10-12 reps with | set 2 add more weight for 8-10 reps | set 3 add more weight and do 4-8 reps.
SQAUT TIP: break that parallel line peeps. Not doing this is a quad workout and less booty! To really activate the flutes you wanna get low to where your hips hinge below your knees. When you come back up to the top of the lift SQUEEZE that booty!
2. Hip abductions on cable machine 3 sets 15 reps. Place the ankle strap around your ankle and raise your leg away from your body, switch sides and repeat on other side
3. Cable pull throughs 3 sets 15 reps again at the top of the lift squeeze your booty!
Squeezing really activates the flutes even more to squeeze them buttchecks together tight!
4. hip thrust with barbell make sure when you come up from the lift have a very SMALL pelvic tilt, let me reiterate the SMALL. And again at the top of the lift SQUEEZE them flutes together! 3 sets 12 reps
5. Bulgarian split squats. I freaking hate these things but they are a great booty builder that targets the quads, glutes, and hamstrings all in one! 3 sets 10 reps per side
That was my workout for today!!
Be sure to stretch and properly refuel your muscles with fast digesting protein AND carbs!! Never skip the carbs post workout!!!
If you have ANY questions drop them in the comments below or send me over a DM!
HAPPY SATURDAY FIT FRIENDS
Make today count 👊🏼
Sometimes I laugh at myself for thinking that I already knew how to squat, bench and deadlift 🤦🏼♀️
I had nooooo idea how technical this sport is.
I’ll be making technique tweaks for the rest of my lifting life.
And I love it.
Here’s some playing around with hip positioning and trying to keep my spine neutral.
When you’re truly happy with yourself on the inside, the outside shines even brighter. 🖤 We all struggle with self-acceptance at one point in our life and will continue to daily if we allow it. I encourage you today to stand tall today in front of a mirror and tell yourself - I love you. I love all of this. Have a beautiful Saturday!
Yay! So Excited for my Client and good friend #IFBBBikiniPro @bjebikini who is stepping on @musclecontest #Fitworld Stage in just a few hours. Check out her page and follow her! She is an amazing woman! Bj worked really hard in the off Season to transform her physique! Love the package she is bringing to stage! 💥💥💥 Since we starting working together we have reduced her waist 5” and increased her booty 3” 😱🍎😀 BJ Have fun & Kill it on stage! You are a winner in my book! Love You! ❤️👍💪👊💃🙌👌😘💪 #CompetitionPrep @MyProPrep #CompetitionSuit @MyProBikini