Full body workout below👇 whole outfit is from @echt_apparel and 😍 (discount code “Sara”
Full body training is something I implement for fun (fun for me personally) once a week or so. Switches things up for me which keeps things exciting for me in the gym, but it can also be a useful way to train if you have fewer days to train per week. It’s also the way I trained when I first started lifting
✖️3-5 sets of 8-15 reps each exercise✖️
✖️Barbell Bent Over Row ✖️Dumbbell Arnold Press
✖️Dumbbell Bicep Curl
✖️Dumbbell Banded Glute Bridge
✖️Cable Rope Tricep Pushdown
✖️outfit: @echt_apparel discount code “Sara”
✖️supplements I use are @pescience discount code “SARA”
✖️CBD I use is @curednutrition discount code “Sara”
yesterday i took this picture and thought it looked familiar. this transformation post is a bit different. it’s not a “before” it’s a “during” transformation. I had just hit 179 on the left and was crazy excited to have hit the 170s. i’m now 167lbs. Although, it’s only a 12lbs difference, you can really see the difference in the way my clothes fits. i was so proud of myself then, and i’m so proud of myself now. Anything is possible, and even the small accomplishments matter. KEEP PUSHING! 💪🏻
731174 hours ago
Rise and shine my dudes I found my bread pan 🙂 to celebrate I made this vanilla chocolate chip bread! This could also be made into cake because it’s that versatile!! How convenient!! Anyways here’s the recipe and I hope you enjoy and have a wonderful day 🙂
VANILLA CHOCOLATE CHIP BREAD RECIPE:
💞 1 3/4 cup almond flour
💞 1/4 cup tapioca flour 💞 2 flax eggs
💞 1/3 cup coconut flour
💞 1/2 cup maple syrup 💞 1/3 cup coconut oil (melted)
💞 1/3 cup dark chocolate chips 💞 1 tsp baking powder
💞 tsp baking soda 💞 1 tsp vanilla extract 💞 pinch of salt
Preheat the oven to 350F and line a bread pan. Make your flax eggs then set aside. Add your ingredients to a bowl and then mix together. Stir in your flax eggs, until everything is well incorporated. So this is where everyone is going to hate me. I can’t remember how long I baked it for because I got distracted and didn’t write it down so just be sure to keep an eye on it and I’m sorry and I’ll try to be better next time!!
1,2771116 hours ago
오늘은 등을 뿌셧☺️
1,266177 hours ago
PERSONAL TRAINERS ARE MORE THAN JUST A FITNESS INSTRUCTOR
To clients they are that extra push that they need in order to get from A to B in the quickest and most efficient way. We are a customer service.
The services I provide are personal and bespoke to each client. Building relationships and a rapport with each lady creates trust and understanding. My programmes are specifically tailored to specific goals based on information that is stated at the beginning and thoroughout the clients journey.
There are other aspects to my role such as counsellor, confidant and mentor as my role is so much more than just counting reps. The training is serious but we have fun.
I provide a safe environment and my clients get my full attention at all times. My ladies are pushed to their max effort capability, which usually they will phrase as “Torture- but in a good way”. I teach them how to train hard, execute exercises correctly and how to change their physiques.
I ensure that they have a better understanding of their progress, with before and after photos/metrics each month along with as a detailed record of what they have achieved. This is essential in order to keep pushing them forward in terms of increasing strength and reaching goals.
Any request from them- to me, is never to much too ask, and any goal set by them with me - is never unachievable. .
184161 hour ago
A veces para llegar a tus sueños ✨
hay que dejar de lado temporalmente otros.
Al final es priorizar y anteponer unos delante de otros para llegar a tus objetivos 📌
Gracias 💙 @nattaliaweberr 💙
por ese gran consejo.
RYS Running Tip: Forget it fast. ------------⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Like our content? Get even more & join the fastest growing running community: ⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
During this time of year, New Year’s Resolutions tend to dwindle and old habits creep up. When this happens, it is extremely important to practice self-care and celebrate the small successes along the way! 🙂
Keep in mind that the road to achieving a goal is not linear. You may take steps forward, back, or even lateral. You may veer off of the road completely, and that is okay. 🙂
By showing compassion to yourself, you are more likely to achieve the goal. Self-compassion leads to resilience which includes facing failure, mistakes, and insecurities with strength and happiness. 🙂
Understand that you are human and you are not alone in your failures. You can also become more compassionate by practicing mindfulness and becoming more mindful of emotions and feelings without identifying or criticizing them.🙂
It is also important to note that this is a practice and will not happen overnight. However, the more you practice the more benefits you will experience. 🙂
No matter where you are on your journey, take a moment to take a step back. Celebrate the small successes, practice self-compassion and do not forget to get back on the road to a better you.🙂
Do you have the ability to reframe failure as growth??🧐
0024 seconds ago
Swipe to see a photo of me almost exactly 2 years ago >>> •
As many of you may notice, I post lots of transformation photos. This is for a few reasons other than to motivate others.
The largest one being my struggle with possible body dysmorphia. Although, I can see my waist size, my pant size, and my weight go down, I find myself staring in the mirror wondering anything has changed. Another reason is because 2 years ago, I was already about a year into my fitness journey and I would talk about it all the time but people would act like they don’t believe me. Even at Fit Expo about 6 months ago, I went to purchase a more advanced band for my work outs when the girl stopped and said “you probably shouldn’t get this band. It is for people who are more advanced” and MAN DID THAT HURT. I knew that I grew strong enough to use those bands and I had already come so far but it still wasn’t enough! My final reason for posting transformation photos is because I have been bullied for my weight since before I started kindergarten. I have been told that I will never lose weight unless I get surgery. I have been told that my sister is so much skinnier because I eat all of the food my family makes. I have been called an Ogre. I have been called a whale. People have pretended that there was an earthquake because I walked by. I can go on and on! So, yeah. I post lots of progress photos.
BUT of all the great things in my life, my health and fitness is my pride and joy. I am so proud of how far I’ve come and I cannot wait for where I am headed 💪🏻 #fitness#gym#workout#fit#fitnessmotivation#motivation#bodybuilding#training#health#fitfam#sport#crossfit#lifestyle#healthy#gymlife#love#healthylifestyle#personaltrainer#muscle#instagood#weightloss#exercise#gymmotivation#fitnessgirl#vegangains#fitspo#fitnessmodel#wellness#instafit#crunchfountainvalley
🚨CHEAT MEAL, ¿QUÉ BENEFICIOS APORTA?🚨
🗒La cheat meal o comida trampa consiste en saltarse la dieta y hacer una comida libre sin pensar en tu dieta, sin contar calorías, ni alimentos prohibidos y comiendo lo que nos apetece ingiriendo la cantidad de calorías que deseemos.
➖La cheat meal solo es una comida libre al día que se puede realizar tanto en el desayuno, como en el almuerzo, la comida, la merienda o la cena y debemos de volver a la nuestra dieta en la siguiente comida.
CUANDO Y COMO HACER LA CHEAT MEAL?
➖Normalmente se suele realizar un día a la semana, como máximo 2 si estáis en dieta de volumen y queréis añadir otro tipo de carbohidratos menos limpios ese día ya que la cheat meal no solo está indicada para las dietas de definición o pérdida de peso aunque es donde más en serio debe tomarse. La periodicidad de la cheat meal dependerá de los objetivos de cada persona. ✔️BENEFICIOS DE LA CHEAT MEAL:
• Beneficios psicológicos: Es nuestro momento, el más esperado de toda la semana para muchos/as. Cuando entrenas y sigues una dieta estricta, tener un “respiro” y poder hacer una comida trampa se convierte en el premio por el esfuerzo realizado.
• Acelera el metabolismo: Esto se produce porque introduces una comida inesperada en el cuerpo entonces el organismo recoge mejor los nutrientes y se siente preparado de nuevo para afrontar la semana con su dieta habitual.
• Aumenta los niveles de leptina: Hormona que regula la sensación de apetito e interviene en el balance energetico de nuestro organismo favoreciendo la quema de grasa de nuestro cuerpo. .
• Recarga los depósitos de glucógeno: si realizamos una dieta hipocalórica durante mucho tiempo, o una dieta regulada en carbohidratos, los depósitos de glucógeno muscular pueden verse afectados y sentirnos cansados o apáticos. . #gymtips#gymlife#coach#personaltrainer#info#exercise#exerciseismedicine#followforfollowback#instafit#mx#rutinasdeejercicios#rutinasgym#ejercicio#entrenamiento#entrenadorpersonal#entrena#asesoriasonline#asesorias#gym#cheatday#cheatmeal#dialibre#gorditosybonitos
011 minute ago
It’s been the slowest weight loss ever but I haven’t faltered once. I’m still dry and still 100% on plan so I’m guessing my body is adjusting to the shock of it all 😂
Action + Discipline > Motivation
Motivation may help you get started on your goals, but if you don’t have action and discipline, there’s no guarantee that you’ll be fully successful.
Motivation is a feeling, and feelings change throughout the day. I can’t tell you the number of times I felt motivated to do something, but an hour later gave up because the feeling passed. It happens to everyone.
So, what is going to drive you toward that goal? What is holding you accountable? What is going to get you out of bed when you don’t want to and make you put in the work?
Discipline is the thing that is going to fuel you, and having self-discipline is about believing that what you want to accomplish is so important to you. And in order to get to that point of self-discipline, you must take Action.
Everyone starts somewhere. Even if it looks messy at first, you MUST take action in order to build a momentum or snowball towards discipline and success.
So buy that new pair of running shoes, start moving your body more even if you’re not sure what to do, hire a coach or trainer. Just get started. Stick with it. And remember what every cliche person out there would say: Remember your why.
Action + Discipline > Motivation.
You got this.
⬇️ Let me know below, what keeps you disciplined?
Pull day... keto day 2.
Holy shit, I have started a new push, pull, legs workout. And today was pull and I honestly have not felt this shattered from a workout in a long time... the workout was as follows.
3 x 10 Bent over row
3 x 10 Pull up
3 x 10 Dumbbell row
3 x 10 Chin-ups
3 x 10 Barbell preacher curls
3 x 10 Dumbbell Curls
3 x 10 Pullovers
3 x 10 Hammer Curls
3 x 10 Lat pulldown.
It felt like my arms were going to burst open, but boy did it feel good. Want an epic pull day session??? Try it. #workout#exercise#personaltrainer#fitness#workoutmotivation#gymrat#fitnessmotivation#gymmotivation#training#pullday#gym#help
Feeling pretty thicc here lately. Trying to be a little more consistent with my macros just so I can get a handle on the little bit of excess weight I've gained, but with all seasons of lifting there is always purpose. .
I really have put a lot focus into my glutes the last 3 or so months and I'm very pleased with the results so far. They aren't drastic, but for 3 months they're evident. I also had to throw in a back selfie cause yall know big backs (in all forms 🤪) are my fave!
So anyways, let's speed this post up! Things I need people to remember when it comes to reaching a certain goal:
1) make a plan and stick to it. You wont reach your goal mindlessly walking around the gym doing whatever. Move and fuel your body with purpose for your purpose. People will try and tell you be consistent or work hard and while yes there is truth in this, after awhile theres a lot more to it the most advanced you become. .
2) I cannot stress enough the importance of progressive overload! I have done posts about this so I wont go into detail, but just make sure there is continual progress being made. If there isnt then you very likely are wasting time and energy!
3) Sleep and recovery are more important than you realize! People with the "no days off" mentality never will reach their full potential strength or hypertrophy wise. Same goes for sleep. If you are not prioritizing it then you are not reaching your fullest potential for optimal results !
4) Have some fun! I truly love getting stronger and building muscle. Therefore, even though I dont always feel like I somehow manage to always progress. If you dont love it then find a form of fitness that you do! Your body will thank you! .
Rutina para piernita y pompi 🍑🍑 Warm Up
Levantamiento Turco - 3 x 5 c/lado
Thruster - 3 x 15 .
Box Jump - 4 x 10
American Swing - 4 x 20
Sit Up Squat - 4 x 15
Dumbell Step - 4 x 10 c/lado . 📸 screenshot!
112 minutes ago
Here’s a few of my recent favorites when it comes to crushing the legs🔥🔥 Lately I’ve been trying to incorporate more movements that I’ve either neglected or have never tried before. These split squats are killer and give me some good contraction💯
Give these a shot during tour next leg day and stay tuned for more content🔪💯🏆
312 minutes ago
—-152 PEOPLE SMASHING THURSDAY AnticsBEATS—— SCREENSHOT THIS PHOTO, WHACK IT ON YOUR INSTAGRAM STORY, ( and tag @ptantnyman so I see it) TO GO INTO THE DRAW TO WIN A GOLD CARD (entry to every class next month)
FULL TIMETABLE BELOW 👇🏼👇🏼👇🏼👇🏼 A workout with a LIVE DJ IN CLASS.
Big thanks to @flexfmuk DJ @djsollie 🎶💙 Give the ‘Antics New' FACEBOOK PAGE a LIKE and come and join the fun! 💝💝💝💝💝💝💝💝💝💝💝💝💝💝
WIN FREE ANTICS FOR A MONTH...remember, whoever brings the most newbies to class in a month wins FREE ACCESS TO EVERY CLASS THE FOLLOWING MONTH.
Gather those friends everyone 💪🏼❤️ ANTICS KIDS will be running (COMPLETELY FREE OF CHARGE) alongside every adults class where your child can take part in their own Antics whilst you take part in the adults class 💪🏼 CLASSES ARE:
-SATURDAY MORNINGS (10.30am)
Sutton Grammar School,
AnticsBEATS (with a LIVE DJ IN CLASS)
-MONDAY EVENINGS (7.30pm)
Overton Grange School,
AnticsBEATS (with a LIVE DJ IN CLASS)
-THURSDAY EVENINGS (7.30pm)
Carshalton High School for girls
First class FREE. (No need to book, simply turn up)
After that it’s either £10 pay as you go or you can get a monthly gold card which gets you access to every class in the calendar month for the price of just 6 (12-14 classes for price of 6) (£60). And don’t forget....
WEDNESDAY EVENINGS WE HAVE OUR AnticsSTREETS CLASS with Natalie 🙌🏼 An Antics class....with a street dance twist 👌🏼 AnticsSTREETS
-WEDNESDAY EVENINGS (7.30pm)
Bandon Hill School (Woodfield site)
Beddington Gardens entrance leads you straight into car park
FIRST CLASS FREE (No need to book, simply turn up)
After that it’s...
£7 per class
£3 for under 16s
From February you can upgrade your gold card for just £15 extra to entitle you entry to every single Antics class, AND AnticsSTREETS class in the calendar month (Antics Gold Plus Cards £75)
BRING FRIENDS...let's keep the Antics family growing! 💪🏼❤🎶💪🏼💙🎶💪🏼❤🎶💪🏼💙 🎶
Turns out this is all you need to experience the simultaneous urge to throw up and wet yourself at the same time 😂🙈👌 Bridget Jones was in full flow at my first gym class tonight and while I used to get so embarrassed, I've come to embrace this part of me because I know I won't get to my marathon goal without getting uncomfortable 🥵. So here's to everyone who feels like the odd one out at the gym, keep going, I think you're amazing! 💪❤️