Work out. Eat well. Be patient. Your body will reward you. .
Schönen Sonntagabend euch allen🌝
Habt ihr heute trainiert oder einfach nur das schöne Wetter genossen?😊 Ich war zuerst im #gym und dann eine große Runde spazieren🏋🏼♀️🌲🐺☀️ Wünsche euch schon mal vorab einen guten Start in die neue Woche✌🏻
1,4265314 April, 2019
Prayer, patience, positivity and peace.
Trust the process and be kind to yourself 💛 #kmstry
5875612 March, 2019
💥 STAIR WORKOUT💥 .
It’s not the CN tower stairs but it’ll do 🤪. Here’s a body weight cardio workout to complete anywhere with a few stairs! Save for later for tag a friend! ✔️😊👍🏼.
1️⃣ Wide stair steps
2️⃣ Stair crossovers
3️⃣ Poliquin Step ups
4️⃣ Pushups or Tri pushups
5️⃣ Soccer Taps
6️⃣ Tricep Dips 💥🏒😎 .
PS. GO BOSTON
Work work work it out 🏋️♀️. .
Made it to the gym today and thats the fourth time this week!!🙌 Now clap for your damn self👏👏.
Pro tip: Who hates endless cardio with no results? Meeee! 🙆🏻♀️ This is what I’ve been trying this week and I like it cause I don’t like running on my bad knee anymore but it still increases my heart ❤️ rate and I sweat 💦 buckets. Increase your incline to 11 or 12 and walk! I find if I do this for around 25-30 minutes it burns around 200+ calories! .
Not every day is gonna be a perfect workout. Not every day is gonna be a perfect macro counting calories kinda day! But let’s face it, if you did exercise you’re not only building strength, but also your discipline to your self care! If you don’t take care of yourself then who will? 🤔
💥 Sometimes you come across a version of an exercise that is just more effective than the traditional version. That applies to these 😉 👉🏽 Cable lateral raises are simply more effective in my opinion than dumbbell lateral raises.
Cable lateral raises provide more tension throughout the rep when compared to using dumbbells. You get resistance all the way from the bottom of the rep to the top. This makes 'cheating' the rep by using momentum less likely. Give them a try on your next shoulder session 😜💪🏽...
I finished all my textbook reading last night and today I scheduled my exam 🤓 May 4th is the big day!
Then I can tell you all what I’ve been studying for! 😁☀️💪🏻
And to anyone who’s ever studied with a baby in the house - man, I FEEL you 😂 Babies need so much interaction and so much human contact letting them know everything’s fine - but like, ALL day. I figured being a stay at home mom would mean ample time to study whatever I wanted and clean and do everything I need to but I was sooo wrong 😬 Babies throw in this new spin on time management that increases the intensity of tasks by a trillion 😂
I still got the work done and I’m proud 💪🏻 Some days felt impossible. I proved that they weren’t - they were just a bit harder. And that’s life 🤷🏼♀️
Sooo... May the 4th be with us! 😉😛
Things have been a bit hectic here but wanted to check in and say 👋🏼
What I’ve learned though is that when you get busy doing the things you LOVE it doesn’t feel like work, it feels rewarding and motivating.🙌🏼
If you’re in a job that you don’t enjoy, don’t love waking up for 80% of the time, ask yourself why you’re putting yourself through it. Surely there’s something else you’d rather do, so start taking the steps NOW to craft your future in a way you will feel fulfilled and proud of yourself for.
Time will pass either way whether or not you take action...time to work!
8135 hours ago
Hey mama, I see you tryna keep yo head up and your house clean. I see you putting food on the table every day, taking care of your tiny tornadoes, and often struggling to find your identity. Mama, you are enough. You are SOOOOO enough. You ARE MORE than JUST a mom.
Leaving my full time job as a teacher and not having that absolute independence, completely terrified me. I didn’t want to lose my identity. I worked so dang hard to earn my degree so I didn’t need to depend on anyone else, and I felt like I was throwing it away.
Thank heavens I have a growth mindset and these little babies are worth it. Thank heavens playing sports taught me to work hard for what I want, and when I fail, to show up harder.
Being a full time momma is definitely humbling! I have also been able to create a side hustle where I not only have found my identity, but I am thriving in it.
I found that helping people every single day lights me the frick UUUUPPPP. Being able to provide 💰 for date night, groceries, and gas makes me feel that independence again. I don’t know about y’all but that is a BIG deal for me.
I hope that as you read this babe, that you don’t think your life is any less worthy of greatness because you work full time or you stay home full time. No matter what you do, there is something more for you, if you want it, and are willing to work for it.
No, you don’t have to stay home full time, but wouldn’t it be cool to have that option? 🤷🏻♀️ wouldn’t it be cool to not have to worry about the bill at your fave restaurant?
It’s been pretty incredible to be surrounded by women who are constantly trying to better their situation. I mean, take a look at the 5 people you surround yourself with the most...
If they aren’t positive and driven, and always striving to be better than yesterday, you might need a new crew. 🤷🏻♀️ I see you boo, and I got you😎
10535 hours ago
All 3 pics are roughly a year apart & I’ve gotten STRONGER each year! 😃🙌🏼
A year before Mia, 9 months pregnant & 11 months postpartum.
Isn’t the woman’s body incredible! It literally morphs itself into a home for little humans! 🙌🏼 Before I was pregnant, while and after
I’ve received comment such as: “you’re too skinny, too lean, too muscly, too manly, not enough shape, not feminine etc. While I was pregnant they said: “You’ll be like other fitness models & personal trainers and you will barely show, won’t gain any weight & will snap back easily”.
I also was told my body would be “ruined” and I’ll never get it “back”. While pregnant I gained roughly 24kg, I didn’t have a small belly🤰🙊 and I didn’t snap back at all. It took a LOT of hard work and consistency and definitely wasn’t easy and it TOOK TIME - It took almost a year to get back to the fitness level I had prior to being pregnant! I did it healthily, without overdoing it and of course while Mia was my absolute priority. I worked on my business and traveled overseas numerous times for work. Also contrary to what people assume I don’t have a nanny, cleaner, or family nearby to help... of course there’s nothing wrong with having help, in fact I think it’s important to but I personally haven’t had it. I’ve made sure I shared the whole process of my postpartum journey and shared my most vulnerable times when I had tough days, baby blues, self doubts as a mother. I showed myself when I was far from my best in the hope it helps some of you to know that nobody is perfect & to believe in yourselves, go for the things you want in life and never give up. Life is tough, you have bad days and sometimes you feel like throwing in the towel (I did many times) but you CAN do it.
Don’t ever listen to negative people who doubt you and put you down. Don’t let them bring you down to their level - they want you to feel as unhappy as they do unfortunately.
You are AMAZING & worthy - you can do anything you set your mind to just don’t let negative Nancy’s distract you - there’s a lot of them out there but there are far more kind, supportive people out there so make sure you surround yourself with them!☺️
🔥When should you do cardio?
This is a question I get asked quite a bit ➡️ "when should I do cardio? Before or after weights?". Now, unless you're a marathon runner and the goal is to build cardiovascular endurance, 9/10 times, the answer is always either after strength training or on a seperate day.
The reason for this is because for most people, the goal is to build strength, muscle mass, overall fitness, and be lean in which case, I like to prioritize strength training. You have to tackle your strength training head on with intensity to create enough of a stimulus to force growth and gain. If you do cardio beforehand (aside from a cardiovascular warm-up which is different and I strongly encourage you to warm up properly), you unfortunately are taxing yourself and using a lot of that stored glycogen that needs to be used for your strength training. If you're goal is to do 5x5 today for deadlifts, doing that after a cardio session, especially a HIIT session, will definitely be a struggle especially if the goal was to lift heavier than last session.
To be honest, the ideal situation is to do cardio on different/opposing days to strength training. With that being said, another thing you could do, depending on the cardio, is lower intensity cardio in the morning (e.g. a fasted walk) and then strength training in the evening after you've fed your body throughout the day. When do you do cardio? Let me know in the comments below and tag a friend that should see this.
. 📷: @dancudes
My fav place! Can’t wait to go hiking on Saturday #tbt 🧘🏼♀️🤩
3128 hours ago
Dziękuje Ci, że na świecie, w moim bliskim otoczeniu, są tak inspirujące kobiety jak Ewcia @chodakowskaewa dzięki którym aż chce się chcieć 💪🏾Jak wyglądałby świat bez nich? Aż strach pomyśleć! Silne, niezależne, ale przede wszystkim pokazujące innym jak to jest, gdy samemu prowadzi się życie za lejce! Ja chłonę całą sobą, zachłannie każdą jej jedną inspirującą myśl czy działanie, bo tylko głupi by nie skorzystał. Ale w sumie nie o tym chciałam 😅🙈
Nareszcie i ja mam,to co pożądają ostatnio wszyscy! Czyli nowe eco kosmetyki @bebiocosmetics 🌱. Myślę, że świadomość każdego z nas jest coraz większa i właśnie to, że składają się w 99,3% z naturalnych składników czyni je wyjątkowymi.
Ewcia dumna z Ciebie jestem, wspieram Cię całym sercem i codziennie zabieram Cię ze sobą pod prysznic i do sypialni😜😎🤭 PS. Kto już z Was miał okazje sprawdzić?
this time last week I was a ball of stress. my whole body was outta whack. and my head was all over the place. .
fast-forward to a week later and it’s a whole different story. my eating is back on track. I’m knocking out great workouts. and I’m sleeping a lot better at night.
every day is going be different. every week is going to be different. it may set you back but never get discouraged because everything is temporary and you always have the power to push through !
Hey Everyone! I’m gonna start a #DTIYS challenge. For this one, it’s Seo-Lynn and I updated her look just for this.
• Draw her in your style!
• Include the first pic along with your entry.
• Tag me along with the hashtag #Maki3K
• Every single entry will be featured in my story.
• No time limit just have fun with it!
“...People don’t like to rehearse. You gotta be humble. You gotta be willing to look awkward; you gotta be a student.” - @beyonce
Although I wouldn’t consider myself apart of the 🐝Beyhive, I absolutely admire Bey’s work ethic and delivery! I’ve watched a good portion of her documentary today, and the woman is BAD! You can’t deny that. This documentary had everything to do with today’s PUSH. •
I admire her willingness to push pass the aches, pains, doubts and frustrations. I admire her for sacrificing so much, going after it, and being unapologetic about it all. She’s human. She struggles, just like you and I. She wants the best for herself. Just like you and I. I love her honesty, and appreciate her grind. Much respect Bey, much respect ✊🏾 👑💕 @beyonce •
Today, I pushed myself beyond my own limits. I played the documentary while I was conditioning to keep me pumped, and it got me through. Watching how much work she puts into her show, was impressive. When I wanted to cut my reps back or cut my sets short, just from being “tired”, I couldn’t bring myself to it. I had to finish. If you watched her doc, or plan to watch her doc, I hope her work ethic inspires you to stick to the plan, and continue to do the work it takes to make it around that victory lap 🏁 It’s not a sprint, but a.... #justbnfit#healthyheartmindbody#beyhomecoming#workoutwednesday#beyonce#beyhive
Today’s Conditioning: (using 35 lb sandbag & ankle weights)
10 Jogging Laps
Weighted Jump Squats
Weighted High Knees
Broad Jump + Burpee
(I do not own the rights to this audio clip)