happy Sunday ✨✨✨
Here’s a little transformation 🔥 Contrary to popular belief, I am not bulking to make my butt bigger😂 I’ve actually been focusing a lot on building my upper body which doesn’t come easy to me. I was all neck no back of shoulders before I started working out 😭 after SO much work my lats are finally starting to round out & my shoulders somewhat appearing. I was rowing 65s yesterday bihhhh 💪🏻 15lbs between these pictures🙌🏻
On another note, I think I slept a total of 13 hours last night & I feel so much better. I used to be able to sleep 3-4 hours a night in college (which was just one of my bad habits) but lately I’ve been sleeping about 5 every night & it really caught up to me 😭 I didn’t even realize I was that tiredddd🙃
Being healthy means the usual nutritious eating & being active BUT reducing stress & sleeping 6-8 hours a night is also SO important.
hope you have a blessed day ❤️
5323110 March, 2019
Went to our first @natprodexpo last week! WOW. Can’t believe that we hadn’t gone until this year. #ExpoWest is the world’s largest trade show for the natural, organic, and healthy products industry. We got to try new products from some of our favorites, discover new brands, and network and meet so many people 🤗
So hard to narrow it down, but our top 5 favorites from #ExpoWest2019 were:
1️⃣ @worldpeaspeatos - Think healthy Cheetos. They’re super crunchy and delicious. The Fiery Hot flavor was good, but we actually preferred the Classic Cheese even though we’re such Hot Cheeto addicts.
2️⃣ @osso_good_bones - We already love their bone broth, but we tried the Thai Carrot soup for the first time and can’t get over how good it is! So rich and creamy. Will definitely be craving it.
3️⃣ @pressery - We’ve tried other “healthy” ramens, and most of them have sucked. Either the broth has little to no flavor or the noodles just are bleh. But the Pressery Miso Veggie ramen was good. Love that the broth is fresh, and it’s not like a powder where you add hot water.
4️⃣ @mariaandricardos - Their cauliflower tortillas were so good. Plus they have quinoa tortillas, which are gluten-free BUT NOT CRUMBLY! They hold!! We were so shocked.
5️⃣ @primitivefeast - Couldn’t believe they were frozen meals that are paleo, dairy-free, and gluten-free. Love the chicken meatballs in green curry sauce!
Check out our blog post (link in bio) on some tips on how to conquer Expo West! What are your favorite healthy snacks and brands?
1,4514912 March, 2019
FINALLY made our hot LA instructors list… If Joanna had it her way, we’d be “researching” for a year. But check out our blog post (link in bio) to see who made our top 5 male instructor list! 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And yes, there are a lot of shirtless photos. YOU’RE WELCOME, EVERYONE!
(Use code SBExtraFries25 for 25% off)
1,5089615 March, 2019
St. Patrick’s Day is coming up this Sunday! Are you going to be like Grace drinking her celery juice or Joanna drinking @changbeerusa with her Lucky Charms for breakfast? ♥️⭐️🍀🦄🌈🎈
Leggings: @goldsheepclothing from @simplyworkout
Use code EXTRAFRIESLUCKY for 27% off @simplyworkout. Only available for 24 hours! Get a pair of Goldsheep leggings and match with us 🍀
The secret to achieving your fitness goals:
Whatever your fitness goals may be - losing 15 lbs of fat, gaining 5 lbs of lean muscle, getting stronger, looking more toned, gaining more confidence - achieving your fitness goals comes down to a few simple but important keys:
🔑 A “why” - aka, the fire under your butt 🔥 what motivates you to achieve your fitness goal? The more specific the reason, the easier it will be to remember WHY you should keep going when you feel like you’d rather stay at home watching Netflix. Envision how you’ll feel when you reach your goal and hold onto that! It will keep you going even when the going gets rough.
🔑 A plan - it doesn’t need to be complex, and it shouldn’t be extreme (no crazy calorie deficits or overexhaustion, babes)! But make sure you have a plan tailored for YOU. Just because you see somebody on Instagram that had a massive transformation, and they did x, y, and z, it doesn’t mean x, y, and z will work for you. Everybody is different and everybody needs their own customized plan (including workout intensity, exercise selection, sets/reps, tempo, etc.). Do your research and/or get a good coach you can trust (if you want one)
🔑 Commitment/patience - results happen over TIME. All that stuff you see about getting a phat booty in 4 weeks, or getting shredded abs in 6 weeks, etc is usually fake news. Progress takes time, period. No matter what your goal is, fitness or otherwise. Rome was not built in a day. Trust the process! Results will come if you commit.
There are no quick fixes or gimmicks. Whether you want to gain mass or lose weight, it literally takes time and sweat. And sometimes (but hopefully not often), tears. But BECAUSE of that time, sweat, and tears that you INVEST into the process, and invest into YOU, it makes the reward that much sweeter. And you’ll know the reward is REAL. Something YOU turned into reality. So don’t give up sis. I see you working hard. Good things are coming. ✨
I've been thinking a lot about who I want to be, and even this account. I'm not really sure where things are going, but all I know is that I am going to work on being the best me possible. So far, I'd like to think that I've been smashing FIERCE. I've got 1 more resistance workout to go this week. I'm also probably going to step away from Instagram a little more. I want to experience life by being present, not by being glued to a screen.
14157 minutes ago
Real talk, my workout tonight was NOT good. I wasn’t in the right mindset, I had a long day at work due to being short staffed, but I wanted to get my last resistance workout done for the week, so I did week 10 abs. I am also not the biggest fan of the pure “ab” workouts. I’d rather do squats for 28 minutes than do leg lifts, but that’s just my preference. Looking forward to bouncing back tomorrow AM when I go to the gym before work.
2532 hours ago
What a stressful start of the day 😑. I spent nearly 5 hours taking a practice CAT exam. As soon as I finished, an internal error message popped up and it wouldn’t allow the teat to be submitted for a score or to review! So much time wasted 😤 & end up stress eating lol. I knew the only thing that would make me feel better was a good ass body burn .... a good sweat that leaves you with nothing left inside🔥💦! .
My warmup started off in the sauna :
2 sets of 20 Russian twists + 20 triceps dips + 20 V-ups.
My cardio : 20 sprints (1 min on 9.0 rate treadmill/30 second rest) + 10 minute jog incline 10.0 (6.0 rate). I recommend to add sprinting intervals in your weekly routine 🔥🔥🔥! Best fat burner and adrenaline booster you could ask for 💦. _____________________________________
How do I find time to workout?! This is a question that I get ALL time. It may sound simple, but I just make the time for it, I make it a priority. I work full time outside of the home, and have two boys, aged 5 and 3, and I’m pregnant with babe number 3 (if you hadn’t noticed 😂🤰🏼). I carve out time each week and usually get in 4-5 workouts. My workout schedule is usually the same each week, but each day is different, if that makes sense.
Monday - I bring gym clothes to work, and head to the gym straight after.
Tuesday - We have a running club at work, and up until a few months ago, I was running 2-3 miles. I’ve switched to walking for the time being.
Wednesday - I work from one of our other locations, which is closer to one of my gyms. I get to work early and then hit the gym on my lunch break.
Thursday - My work offers either a weekly fitness or yoga class, which I almost always participate in, if my work load allows.
Friday - Rest day
Saturday - My husband and I take turns going to the gym.
Sunday - Rest day. Although I plan to start doing a little prenatal yoga since I’m only 8 weeks away from my due date.
I hope this helps! Basically, you just have to find a schedule that works for you and your family. If you have a family, then you definitely need a good support system. And most importantly you have to want to make it happen! If you do, then you’ll find a way.
10104 hours ago
🚨Pounds THIS IS A POWERFUL TRANSFORMATION!😍.
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Would you like get success with it? Visit the link in my bio: @loseup.pounds and get some details about it
- 💓It is not easy, but not impossible:
🌠If you dedicate yourself you will be walking around with 8 to 16 pounds of body fat gone from your waist, hips, thighs, belly and butt. 🌟💃Your clothes will be looser, you’ll look healthier and more atractive… -
📲Continue reading >>> @loseup.pounds in the link on our bio
Credit 📷: @laurenlosing .
100% of you voted yes for this dumbbells-only lower body workout in my Instagram story, so here you go! You want it, you got it (like @arianagrande new song, lol) 😝 now I hope you see it & like it! 😉
Double tap to support and make sure I show up in your feed! If you like this, Instagram will know you want to see my workout vids 💕
1️⃣ Side lunges (both legs) to squat - this is a great mobility exercise from @obi_vincent that will boost your range of motion (ROM); it also gets the glutes activated and targets your adductors. I’ve raised myself on plates to get greater ROM but you don’t need to
2️⃣ Cross legged deadlift - works out your hamstrings! again, I’ve elevated myself on plates so I can go lower than I’d normally be able to, but you don’t have to use plates
3️⃣ Front foot elevated split squat - no need for a plate, but I’ve elevated my front foot to target my glutes and hamstrings more
Babes, I am SORE and can barely walk after this routine last night 😂 I think lower body soreness is the worst kind, how about you?
Wearing @gymsharkwomen camo set
Song is First Time by Seven Lions
1 Mango 1Äpfel handvoll Handvoll Spinat (ca. 100 g) 250 ml Wasser
1. Die Mango halbieren, schälen und das Fruchtfleisch in den Mixer geben. Den Apfel entkernen, in Stücke schneiden und dazugeben.die Spinat
2. Zum Schluss den Apfelsaft dazugeben und alles gut pürieren.
Kaum etwas steht für mich so im Zusammenhang mit gesundem Lifestyle wie grüne Smoothies. Klar steckt dahinter auch ganz schön viel Einfluss aus den Medien, trotzdem fühle ich mich besser, wenn mein Frühstück ein grüner Smoothie war. Schließlich habe ich dann schon die erste große Portion Obst und Gemüse des Tages verputzt. Mit meinem Apfel-Mango-Spinat Smoothie schmeckt die auch richtig gut.
Still here! And still chugging along on #pwrweek10 of the #sweat12wc 🙌🏻 Today my body/mind has been all kinds of 😖😴🥴 (probably bc I took my rest day Monday and then missed yesterday’s workout)... but today I made it to the gym to do #pwrchestandtris even though I felt exhausted... and am treating myself to a bubble bath on a Wednesday bc ya’ll It’s. Been. A. Week. And you know what? I feel 10000000x better 🥰 So here’s your friendly reminder that workouts and giving your mind and body a break really can change your entire mood... oh, and @realgoodfoods pizza 🤤🤤🤤 all the satisfaction without the guilt, or ruining my day with what would normally be emotional eating 🙌🏻🙌🏻🙌🏻 Find what works for you, and if you find yourself in a mood... find a way to turn it around. Pray, bubble bath, workout, pizza, time away from all the screens and things. Do you, and get yourself together so you can be the best of yourself for those around you ❤️
FULL AB WORKOUT 💪🏼 SAVE FOR LATER 🔥
Abs with my girl @ella_fitness_model, she has abs of steel man honestly 😍 soz for the poor filming on video 6, camera went out of focus 😭
1️⃣ Twisting plank
2️⃣ Crunches with medicine ball
3️⃣ Russian twists
4️⃣ Partner assisted leg raises & oblique raises
5️⃣ Side scissor kicks
6️⃣ Toe taps
7️⃣ Plank with shoulder tap -
30 SECS EACH REPEAT X 3 ROUNDS ❤️
REMEMBER, AB EXERCISES DO NOT BURN STOMACH FAT - YOU CANNOT "TARGET" CERTAIN AREAS OF FAT. Ab exercises alone will not give you abs, abs are made in the kitchen my friends. Good nutrition + core work will show your abs xxx
Spent the day outside, meeting with different friends, and drinking tons of coffee!
Also, started training for a half marathon with my friend. I’ve always wanted to do one and I’m finally committing woo!
Hope you babes are crushing Wednesday!
If you are training in the gym for does not matter what reason -it can be health, better mood, socialising, getting out of comfort zone and so on. YOU NEED TO TRAIN ALL YOUR BODY! 🙌
Some of people I know are going to the gym to do only some biceps curl and bench press. The thing is - if you are training one body part, you need to train them all. The one can be trained more often than the other, no problem about it. However all muscles need to get your attention.
It`s simply about balanced body! Everybody want in the life kind of balance, is not it? 😏
"Let food be thy medicine and medicine be thy food."
Follow @bekickasshealthy for the best health and fitness tips.
Another awesome photo provided by @calories.tips
Check out @marriedtonutrition to see my transformation during and the 21 day plan that I followed to get my results 🔥
Low intensity cardio - I try to fit in 3-4 times per week.
🏋🏻♀️ Intense workout I do 3 times a week (mostly very early in the morning before work). I have 2 more weeks left in the #12weekchallenge2019 , and then I am looking forward to start my next chapter.
Any suggestions from my insta #bbgbuddies what would be best to continue with?
BIRTHDAY POST!! 🍀🥳🍻🧁🎂🍰🥂🎉🎁🎈tldr- time to get on my shit again 💪🏽
This past Sunday aka St. Paddy’s day was also my 27th bday 🥰 On Friday my parents took me to Nobu where we ate/drank for 5 hours, Saturday my boyfriend threw me a boozy brunch followed by @magnoliabakery cake and more drinking, Sunday I went to my parents house for my fav meal of tacos, champagne and more cake, then Monday my coworkers got me a box of cupcakes 😭 .
Needless to say I gained about 12 pounds and it was worth every single one. Getting back on #bbg yesterday was a STrUGgLe but I’m determined to meet my goal by the summer so time to get back on that horse 🐎
Which meal do you struggle with most throughout the day?? Double tap if you don’t know or let me know below 👇🏼 This will help me decide which of my meals definitely need to go in my 50 Meals Made Easier E Book 📖 🥑🍍🍋🥖🍳
1811612 hours ago
BBG beauty @mum_sweatlife progress 💪💝. Beautiful in both pictures!
Don’t forget to tag [ @bbg.inspos ] in your progress photos 💕
Time is going to pass anyways- so you might as well make it count! When you make time the enemy, you're only doing yourself a disfavor. Because spoiler: results take a long time. And lots of hard work. And even more patience. BUT that's where the magic happens! That's when you create healthy habits, when you start to crave movement, when you feel bomb walking outta the gym, when you get excited to try new things, when you feel STRONG and when yah forget about how long it might take- because now you've fallen in love with the process, and it's here to stay🌈
"I love the way clothes fit me now and knowing that I can actually buy something "off the rack". Although, it was financially tough to keep buying clothes to wear to my office job while losing the weight. I would buy a few items to mix and match as I was dropping weight, but a week to 10 days later nothing fit me anymore. It's a good problem to have!" - Raelene (29lb weight loss)
Interested in taking phentermine yourself? Phentermine is a prescription medication, and class IV controlled substance, so it is only available with a doctor's prescription. #LinkInBio to learn more!
30214 hours ago
It is not by continuing to do what we know that we can do what we don’t know.
The new @fitcrunchbars Peanut Butter and Jelly flavor is amazing!
If you have followed me for long you know how much I love @fitcrunchbars products. They are that perfect balance of tasting good and good for you. This flavor is no exception. It’s soft and peanut buttery with just the right amount of tartness from the jelly.
Go out and try these now, they’re my husbands new favorite flavor and I know we’ll be stocking up! #ujelly
Our first impressions are up on stories!
53416 hours ago
I am on #pwr2019 week 4.
Working out over my lunch break, and going for a run when I get home. The seasonal depression is lifting! 🌞
96416 hours ago
Our spring cleaning still continues!!! 😃💐 Save an EXTRA 40% OFF all sale items through the end of the week with code: SPRING40! Shop @claireguentz’s look and so much more while your size is still available!! #sculptique
🌸 PRESETS GIVEAWAY! 🌸 swipe to check out the before and after of my photo edits! Super easy to use presets, all you need is your mobile phone! This week we officially are welcoming the start of SPRING and I’m so excited!!!! 🎉🌸🌷💐🌺☀️
I’m giving 3 people my presets for FREE!!!
HOW TO ENTER:
1️⃣ follow me (@actively.natalie)
2️⃣ “like” this photo
3️⃣ tag at least 3 friends who would love these presets too! more tags = more entries
4️⃣ comment telling me why you’re excited for SPRING 🌸🌸🌸 .
Winners will be announced Sunday! Good luck!!! 🎉🌸🌷💐🌺☀️
31014420 March, 2019
Tag a Friend You Want to Help Motivate 💕 @megsmotivationn C O N F I D E N C E has been a new thing for me. Growing up, I would wear jeans in 100 degrees heat because I didn't want to show my cellulite filled legs. Some times people would always joke about my cottage cheese. I was depressed, but I did not know how to get out of it. I didn't know how to change. So I ate more.
I was clueless.. once I hit around 200 lbs, I started to starve myself. Over time, my brain started to wire itself to hate food.
I started falling apart, partying almost every night. I did not have God in my life at all.
I fell apart, and had an over dose with my medication.. When I woke up, I looked down at my foot tattoo that says Walk by Faith, not by Sight. That's when I knew I was on the wrong path doing the wrong thing.. this was not the answer. I packed up my things and I went back to my parents in Dallas.
I stayed in my room for almost a month, but every day I would jog to the park and do lunges and squats. Other than that, nothing else. I started to pray again and stop sinning.
I met my old trainer, and he helped me through everything.. he taught me how to workout and how to meal prep. So I committed 110%. I did cardio in the morning and lifting at night. Every day. After about a month I stopped doing as much cardio and moved over to strictly lifting, and I lost the rest of my weight and gained muscle 😍💪🏼 Eating disorders never go away, but we can fight them. When you learn to love yourself and have confidence, it's so much easier to take care of yourself. With God, all things are possible. PLEASE SHARE OR TAG SOMEONE WHO NEEDS MOTIVATION!! I didn't go through all of this for nothing, But so I can help inspire and relate to people. 200lbs-130lbs
Want to Make a Transformation Like This? Check bio for our Five Star, 90-day Transformation Program! 💪 Use #TransformFitspoCommunity for a chance to Get Your Transformation Featured ❤️️
786520 March, 2019
Happy humpday! Progress from week 3 (when I started the #pwrprogram ) to week 10. Wow did I feel the burn in my biceps today! Excited to be recording the weights I’m lifting and starting to build on them 💪🏼
1211420 March, 2019
Just kissing Arnie 😚 @bridgettegodfrey_ in the Beige Beauty Running Logo Leggings and Zip Up Crop
OMG!! It’s HERE!! ⚡️⚡️⠀
The #allthevibes mastermind is LIVE & open for enrollment! ⠀
We are giving you high vibe, energetically infused content every single week for an ENTIRE YEAR to help you...⠀
....break through your fitness plateau and find fun again in at the gym (or at home!)⠀
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.....learn new ways to increase your energy through meditation, oils, crystals, energetic healing, and more!⠀
Get ready for real, raw, authentic. unfiltered, and unapologetic advice.⠀
You DESERVE to feel joyful on a daily basis. ⠀
You DESERVE to feel confident in your body & in your life. ⠀
You DESERVE to wake up every morning with intention & feel excited for the day to come!⠀
Starting today, anyone who enrolls will receive an intuively picked crystal from me, the #judgementdetox book by @gabbybernstein & a love letter from me to you to open a year from now💕⠀
I cannot wait to start! Emoji me below if you’re ready to UPLEVEL or fill out the application in my bio ⚡️
438920 March, 2019
💕 KNOW YOUR WORTH. 💕
I don’t know who needs to hear this today, I know I did.
Commit to loving yourself first, so you know what you deserve. And the more you love yourself, the less nonsense you’ll tolerate. 👊💥 Been MIA on IG for a while- a whole quarter filled with work travel will do that for you 😅
Though not as much as I’d like to, I’m still hitting the gym, still doing yoga, running and working out! 💪😊 If you’ve had a rough day like I have, take a deep breath, keep your chin up, and give yourself a big pat on the back for pushing through. Tomorrow will be better. ❤️
Nothing like a good sweat to make you feel alive 🙌
Pumped the space heaters and had my own little hot yoga class followed by TKO abs with @studiotoneitupchyna 💪 If I pretend it’s warm out, summer will come right? #summerpleasehurry ☀️
111419 March, 2019
RESISTANCE BAND BOOTY EXERCISES🍑⠀
Grab a your Booty Bands & a bench or couch (for at home) & let’s get that booty growing! These exercises are simple & effective💪🏼 It will definitely get those glutes on fiyaaa🔥⠀
1️⃣Kick out: 4 sets of 15 reps (each side)⠀
2️⃣Laying down kick up: 4 sets of 12 reps (each side)⠀
3️⃣Single leg hip thrust: 4 sets of 20 reps (each side)⠀
4️⃣Side to side step: 3 sets of 30 reps (total)⠀
GOOD LUCK😬😈⠀ Shop Fitpro Booty Bands via link in bio