Jumping full force into this weekend. 👉🏼 So far today, the only responsible things I’ve done are feed and bathe Ellie. 🤷🏻♀️ I still have some housework to do, some actual work, and a workout. Other than that, I’ve spent my Saturday relaxing and doing a bit too much online shopping. [E probably didn’t need two new pairs of shoes — oops. 🙃] BUT regardless of my minimal accomplishments so far today, I’m happy. It’s the weekend & I’m in no rush. 👍🏼
Ladies! Do you let yourself fall into these traps? I know I did and still can. But, I am getting better. Progressive change makes a world of a difference. ▪
#Repost @bretcontreras1 (@get_repost)
Here are 10 mistakes that many women make in their pursuit of fitness goals. Please be aware that there are numerous badass women lifters out there who do everything just right. But these ladies don't represent the majority, and the purpose of this post is to inform the masses to help them better reach their goals. The majority of men make numerous mistakes in their training as well, but the mistakes tend to be different. I created a different list for men, which I'll post next week.
And just to address my qualifications...I'm pretty sure I work with more women than anyone in the world if you tally up my personal training clients, online programming clients, Glute Squad members, Strong by Bret members, seminar attendees, etc. So I see this stuff on a daily basis and have been for 20 years as a trainer.
In general, women tend to perform too many sets overall, and too many of these sets are characterized by low levels of effort. Many do too much total exercise overall (weights, yoga, cardio, spin, plyos, etc.), which significantly hampers their progress. Some women focus more on acute sensations such as sweating, feeling the burn, getting a pump, or being sore the next day, than on strength gains and long term progress . Many need to double their rest times and quit turning their weight training sessions into circuits. Many don’t plan out their training and fail to deload or fluctuate their training stress. Some employ too much variety and randomness and would benefit from greater structure and rigidity. Many women would benefit from taking complete rest days and focusing their attention on setting PRs and achieving progressive overload. Last, women should concern themselves more with the perfect program for them rather than the program their idol is supposedly performing. #gluteguy#FitChick#BestSelf#GirlsWithMuscle#GirlsWhoLift#StrongWomen#GymRat#WeightTraining#FitTips
Yarrrrrr I think All these back to back leg Days have paid off. I’ve been using #projectcentaur as a hashtag for years so when I saw
@uncalar running a fundraiser for the MS society where he will draw you as a my little pony or magical unicorn Pegasus or mer-pony for donations of $40 or more, I had to ask if he could draw me as a centaur! Of course im A pirate centaur, cause YARRR I be always searching for more BOOTY!! .
http://tinyurl.MSCURE2018 to get yours!
As much as I love Instagram, I hate it at the same time. I hate social media in fact sometimes because of how false and unrealistic it can be.
Some of the images I see on here that have to be photoshopped and manipulated to fit into these awful ‘society standards’ that we seem to have piss me off no end. LETS JUST HAVE IT RIGHT, WE ARE ALL DIFFERENT. We ARE all BEAUTIFUL in our own ways.
Don’t get me wrong, I wouldn’t usually post a photo like this because I’d pick myself apart saying ‘my tummy looks fat’, ‘my hairs a mess’, ‘what is that face’. WHY?? Because I have my own insecurities but bluddy hell I’m not lean and looking my best all the time, I come to the gym to work hard, it isn’t always a photo shoot peeps 📷
Here I am in all my glory with crap hair, bloated tummy and a weird face but heck I love what I do and I’m here to show you my journey and these pictures not looking my best are part of it 🙌🏻 Happy Saturday gang, sorry for the long caption but read it because think it may help you, ITS TIME TO BE MORE REAL 🤗
Training 101: 2-point rope face pull
Retracting your shoulder blades before the pull can maximize the effectiveness for targeting the rear delts, rhomboids, and external rotators. Here are some cues and key points:
•seated position can brace core and increase effectiveness
•keep elbows up
•pulling to your face/forehead targets upper back
•pulling to your chest targets lats and mid-back
•don’t rush; implement mind-muscle connection
Online coaching: courtneyforlife.com
🎙Featured podcast: 18: Mind-Muscle Connection
Why is the scale not moving when I’m doing everything right?
Do you feel like after all the hard work you put into your training and nutrition the scales don’t seem to move or might even go the wrong direction.
The scales do not show the whole picture. You might be retaining water, having issues with bowel movement, constipation, hormonal ups and downs etc. The heavier you are the more significant weight fluctuations might be, even by several pounds.
If your main goal is fat loss it means you’re aiming to look better and feel better, so let’s focus on that instead of scale.
Measure your progress by how you look and how you feel.
Here are most accurate measuring progress options:
1. Pictures. You don’t have to look at them or show them. Take them every other week wearing the same clothes.
2. “Goal pants”. Everyone have a pair of pants from the past they would love to wear again. Casually try them on and aim to fit in them again, but don’t expect for it to happen after week or so.
3. Measurements. Measure your waist (most narrow point), hips (widest point), around “nipple line” after every few weeks.
If you’re measuring your waist and legs and you can’t see any changes, but on taken pictures difference is clearly noticeable, take in account that maybe your arms or bum got smaller and those changes are happening in different areas of your body.
Remember: You can burn fat and lose inches and not see change on the scale, because you’re putting on muscle or retaining water or constipated etc.
Monitor your wellbeing!
If you feel an energy increase, less cravings, better mood, less tired and bloated it’s your body telling you that your diet is on point.
Focus on making your progress on a day to day basis (your training routine and nutrition) and expect results after months of consistency.