#quoteoftheday for the past 4 years I’ve tried so many different diets, cleanses, workout programs, and meal plans and could never get my body to change. A big factor was that I always gave up. [I tried #whole30 and gave up on the 2nd week because I was craving sugar] -I tried #kaylaitsines#bbg not once, not twice, but 3 times and gave up each time I tried because I didn’t see fast enough changes, never making it to the final week 12
-Numerous meal plans or cleanses would start off great but come the weekend I would indulge in sweets and alcohol, giving up on the program and saying “I will start again on Monday” -I’ve spent money on multiple workout guides and programs and gave up because they were to hard or I couldn’t follow the meal plan
January 1st I decided I am going to do something to prove to myself that I can mentally and physically complete a program to the T (following the meal plan and workouts). I came across an Instagram account of a girl who was in the trial group of the #80dayobsession program, reached out and then next thing I know I had signed a “contract” to COMMIT! 34 days in and I haven’t cheated once, I’ve completed all my workouts on their assigned day, not skipping one move. Being able to say that for 34 days I have not given up is more of an accomplishment to me than the numbers on the scale or the inches on the measuring tape. #NSV#80dayobsession#80do#timednutrition#fitspiration#dontgiveup#motivation#autumncalabrese#beachbody
ALPHA HYBRID BARBELL
An out-of-the-box approach to strength training for strength, power, speed and agility. Utilizing non-linear periodization along with weight lifting movements as the foundation to keep your body guessing and progressing while preventing burnout. This class is intended to assist with your overall strength, power output, workload capacity, along with body composition aid.
Suitable for men & women, baseline-moderate fitness level recommended.
Als je twee keer ziek wordt op drie weken tijd, is het wel even genoeg geweest.. 🤔 misschien toch eens tijd voor een detox (of een vakantie naar de zon, als je het mij vraagt). Ik begin alvast met een theetje met citroen en gember 🍋
WEEK 99 // TRANSFORMATION TUESDAY 🦋
It’s quite difficult to put into words the emotions I feel when I place these two images side by side.... I say that because there’s no single emotion to define regaining ones health 💗
There are MASSIVE differences in my physical appearance but today I want to share a little bit more about the deeper
1) PHYSICAL, and
2) MENTAL & EMOTIONAL differences 🙃
For those of you who are new to my account (hiiii 👋🏼), I started my journey with coach @jackthesheriff in Aug 2016. Since then i have lost 30-35kgs. The physical changes are obvious. I have dropped from 114kgs (size 24) to 80/85kgs (size 14) 🏋🏼♀️
But the recent photo on the RIGHT represents so much more than that for me....
🔹She’s a woman who no longer has to wear spanx or shorts under her work dresses because of severe chaff;
🔹She’s a woman who no longer has to soak her feet every single night due to pain from the sheer weight of her oversized body;
🔹 She’s a woman who can now walk up two flights of steps AND hold a conversation without being out of breath;
🔹 She’s a woman who isn’t constantly mortified by the sweat dripping down her face during a conversation in a warm place;
🔹She’s a woman who is finally able to wear COLOUR tights & feel comfortable doing so;
🔹And, she’s a woman who is able to wear a high waisted bikini in more than 6 years!!
Physically, my body is capable of more than it ever has been.
This journey is not over. I still want to be able to rock cute denim shorts one day, but for now I am so immensely grateful for how much this journey has had a physical impact on my day to day life 🌸
2. MENTAL & EMOTIONAL:
For me, this is the biggest transformation of all. Being able to shift my thinking, educate myself through the guidance of my coach, & practice self-love every single day, has been the real WIN ✨
In these past few months, I have learned to love my body through every season. Self-love has allowed me to feel confident enough to wear a crop top because I WANT TO, not because society has given me permission 🙌🏼
I am FINALLY drafting the rule book to my own happiness & I am more excited than ever to walk this journey together 👣
Happiness is found when you stop comparing yourself to others and learn to love ourselves just the way we are.
I really struggled with this. I would see so many beautiful women’s bodies in social media and I compared how I looked to them. I compared the length of my hair, my eye lashes, boobs and butt! I’d see ladies with beautiful backs, 6 pac abs, tiny waists, slender shoulders and beautiful legs. I got discouraged and felt like a failure.
Thing is, if you are putting in the work, you will get the results. There isn’t specific timeline for goals. Fat loss happens at its own rate and muscles take time to build.
There are specific things that you can look at however, if you’re not progressing how you think you should.
How is your nutrition. It really is very important that you are eating enough and the right kinds of food for you.
Another place to look would be your intensity in your workouts. Are you lifting to your potential. Are you doing enough cardio? Do you utilize proper post workout nutrition?
Are you drinking enough water? Do you get enough good quality sleep?
You see, there are things you can do to help your body change from the inside out, but loving yourself in all shapes and sizes is just as important!
If you’d like some help with any questions you may have, reach out. Fitliz1611@gmail.com is where I can be reached!
Brrr it was so cold out this morning!
Anyways check out this simple warm up i like to do prior to lower body training!
The purpose is to train your body to push your hips out and not allow your hip go for to be tight and compressed. When that happens it causes lower back pain and anterior pelvic issues.
What you need is a simple resistance band, wrap it around your knee joint and walk focusing on pushing your knees out as you walk.
This creates a isolated contraction on your hamstrings and glutes to be activated and utilized for training!
I know it's a quick video but I was freezing!
Hope this helps. If you find it useful, like and comment. Let me know what you thought if it and I'll be showing more warm ups this week to help get a sanitary body moving!
Day 30 of the #30dayhandstandchallenge ! YAY!
Day 30: Celebratory Handstand of Your Choice
• Congratulate yourself for the progress you’ve made in the last month! And keep up your handstand practice - I’ll continue to post regular tips/drills.
• By now, you have a few handstands to choose from (whether at the wall or not), so let’s see your best attempt! Consider doing one that challenges you (ahem, away from the wall?) or trying to hold longer than you thought possible. • I chose Straddle Press Handstand for my celebratory pose...even though we didn’t work on it during our challenge So, why did I choose it? Because I never thought I’d ever be able to do this. I was stuck in my self-imposed story around why I could never do a handstand. My message to you is to stop giving power to your limiting beliefs. Whatever you want to achieve is possible if you put in the work, are willing to fail and try again, and don’t take yourself too seriously. You’ll surprise yourself with your own strength.🙏🏼❤️
Day 30 Drills: Core Work and Lift-off from Exercise Ball (swipe to see video)
• Pssst: This can be your celebratory handstand!
• Get into plank pose with the tops of the feet on a large exercise ball. Draw the knees into the chest, then return to starting position. Repeat 5 times, and try to lift the hips high on the last one to land into a tuck handstand.
• Next variation: start again in plank pose and move into a pike pose, lifting the hips skyward with straight legs. Repeat 5x, and reach one leg to the sky on the last one to create an L-shape handstand.
• Final variation: Start as you did previously and move the body into pike, then squeeze the legs and engage the abs, and possibly lift both legs off the ball and hold in a pike. ✨
Be careful what you ask for, as the universe will always delivers!
Thus this week finds me teaching more yoga classes than usual. Besides my own classes, I'm also covering for Cheryl Cheong and Hansel Cao on Wednesday & Friday respectively at @instiinctstudios.
Check my IG Stories for class details.
Plus, Instiinct Studios has promotion running until the end of this month!
Complete 5 classes within the next from now until 1st March, and get 2 complimentary classes on us! Pick up one of our #Instiinctsquad stamp cards from any of the front desk staff to keep track of your progress.
There's also a special promo on the 5 class package: prices are reduced from $125 to $100 for the duration of the challenge! Head over to the MINDBODY app now to book your classes.