Some exercise motivation for the day, chest flys can be done in many different ways, today I chose the seated machine.
Great exercise to get full contraction and extension through the chest, just ensure to really focus on squeezing the pecs.
Mind body connection is the key to any isolated exercise having a genuine benefit, without that connection you’re more than likely to injure yourself, hence really try to focus on the contraction (squeeze)
Give it a try team 🙏👌✌️💯
Woke up today with extremeeee muscle soreness in my legs after a heavy squat day yesterday. When you experience DOMS (Delayed Onset Muscle Soreness), one of the best things to do is to use a foam roller.
Foam rolling manipulates the fascia surrounding the muscles. Applying a degree of pressure helps to release tension which is a reason for overly uncomfortable soreness. Foam rolling has many benefits and they include:
✅Improved flexibility and increased joint range of motion: stretching is always considered the gold standard to decrease muscle tightness, but foam rolling before exercise leads to a slightly more effective improvement in flexibility.
✅Improved Circulation: when soreness occurs, blood flow to certain areas in the body can become restricted. Foam rolling breaks up tighter areas so that blood flow can return to normal.
✅Stress reduction: foam rolling post-workout is associated with lower cortisol levels, which is our stress hormone.
✅Reduce Post Exercise Soreness: foam rolling is a form of self-massage for the muscle and fascia. Spending adequate time foam-rolling can lessen those post-leg day pains we all know.
✅Injury Prevention: A combination of stretching and foam rolling is well documented in helping fight chronic injuries, especially in the lower body.
Give the exercises illustrated in the provide picture a try next time you have access to a foam roller. Try to roll the target muscle a minute at a time while taking deep breaths. There will be slight discomfort, so be smart with your body!
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¡EMPIEZO EL LUNES! ¿Cuántas veces has empezado una dieta un lunes y antes del viernes ya la habías abandonado?
▫️Cualquier día de la semana es bueno para cambiar tu estilo de alimentación si te sientes con ánimo y fuerza de voluntad para hacerlo.
▫️Sin embargo, tenemos metido en la cabeza que los lunes representan un “nuevo comienzo” y por eso, cualquier lunes es bueno para iniciar algo... ¿Pero no son ya bastante duros los lunes como para también ponerse a dieta ese día?
▫️Empezar una dieta un viernes sueña a loco o a kamikaze, pero si no hacemos cosas distintas nada cambia en nuestras vidas.
1️⃣ Empezar una dieta el viernes evita que nos demos un buen atracón durante el fin de semana. A veces pensamos que como el lunes nos vamos a poner a plan, podemos atiborrarnos de cualquier cosa.
2️⃣ Haber empezado el viernes hará que cuando llegue lunes tengamos sensación de menos hinchazón y nos sentimos más ligeros y motivados para continuar con nuestra dieta.
3️⃣ Empezar el viernes hace q tengamos toda una semana para hacer compra y preparar la nevera para empezar nuestra dieta.
Back in October when I started working with @danieljxfeeney one of our goals was to grow my hamstrings and glutes.
Based on the comparison pic above I would say that Operation Grow Hamstrings/Glutes was a complete success!!
I can’t even begin to explain how hard I’ve work to get to this point. I knew that if I wanted results that I was going to have to put the time and effort in at the gym because, as you’ve probably already heard, results don’t happen overnight. And I can honestly tell you that I have put in some serious time at the gym and I have pushed myself past what I thought I was capable of. It wasn’t easy, but..
I’ve learned that hard work is a two-way street: You get back what you put in.
Last week my workouts were scattered ALL over the place, unfortunately so was my diet 😱🙄 I didn’t follow my plan to a “T” or even close to it. It sucked. It frustrates me. I feel like it set me back. However, I am only human and we do tend to “slip up” from time to time. And that is totally okay! 👌🏻 I had a rough week, I allowed myself to stand in my own way. I let my “mind” rule my choices! NOT this week!! 🙅🏼♀️🚫looking back on last week and addressing where I need to make adjustments this week. Don’t beat yourself up when you get slightly off track(says the girl who is her own worst critic🙄) just start fresh at your next meal, or next work out. Keep your eyes looking ahead 👀🙌🏻. It’s a great day, to have a great day!! Set some realistic goals for yourself this week & now you, yes YOU 😉 go CRUSH them!!!! ••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
Happpy birthday to my fave hiking partner 🐶 Harper has a love/hate relationship with hikes, she loves them for the first 3 minutes then hates them if you don’t carry her the rest of the way lol. Happy Sunday Funday!! If you’re in Colorado #getoutside and enjoy some sunshine 🌞
So the movers lost our weight to our #hoist !! But I’m so happy they actually found them and @baberlicious72 is starting to put it together for us. Finally did my first workout since I got sick. Starting all over again. #livefit#fitmom#fitnurse week 5 day1 #leanbodychallenge
Un fin de semana lleno de muchas emociones!! Gracias a los organizadores de este evento por regalarnos esta fiesta🎉🎉 gracias a todos los grupos por siempre estar presente y apoyar este maravilloso deporte!! Hoy pudimos ver como cada día nuestros corredores se vuelven mas fuertes, y mas rápidos!! Estamos creciendo como deportistas. Hoy ALL IN YOUR MIND tuvo sus primeros éxitos tres primeros lugares y dos segundos lugares💪🏻💪🏻 seguiremos dando frutos FELICIDADES A TODOS🏆🏆🏆🏆#livefun#livefit#liveultra#entrenandocondireccion#allinyourmind
Being comfortable in your own skin is priceless! Going to the store and not body shaming yourself is the best feeling! ☺️
I went shopping today and not only did everything I tried on FIT, I didn’t feel the need to criticize any part of my body.
It’s not just about working out and eating healthier. 🌿 It’s about changing your mindset, your habits & creating accountability to maintain those habits! ✨
Here’s your sign - it’s TIME to make that change! 🕐 DM me if you’re ready to feel GOOD about yourself! 💃🏼
#OPEX gyms around the world make for an easier time finding a place to stay on track and continue your own personal fitness journey! Thanks for having us @htorano_opex and @aggressive_fitness 🤸🏼♀️🏋🏼♂️
Training tip: During your travels manage some time for training. It helps your body and mind to adapt to the different conditions.
It was a short trip over the weekend in Whakatane & Ohope looking forward to coming back again.
Got my late night gym sesh in after going to work and getting some homework done💪🏻 filmed a little part of my leg day, just a little sneak peak of the YouTube video that will be up next week, today was leg day-which means I get to eat more carbs than what fits into my normal macros😻 details to my leg day will be in the video~stay tuned! Song is Humble by Kendrick Lamar but remixed by Skillrex