Friday feels good😊🎉
Gjør helgen fin for deg og de du har rundt deg. Det er så fint å stoppe opp litt i førjuls stresset og bare nyte de fine små øyeblikkene med de du er mest glad i. Håper dette blir en god helg for dere alle sammen!
Early morning workouts still going strong! Realized last week that in order to get my workout in (and feel like a sane person) and get ready for the day without the madness of children, I needed to bump up my wake up time. I am certainly not a morning person (I would love to sleep 10hrs a night 😂) but I have goals to gain all my strength back that I built up last year so here I am...a 5am-er now 😴☕️😂 Did this leg & glute burner this week and boy my backside is STILL feeling it. Coming back is hard but so rewarding.
Romanian deadlift 10x
Leg extensions 10x
Hip thrusts 12x
Assisted Skater squat 10x ea side
Quad dominant squat 10x
Walking lunges 20x total
Reverse lunges 20x total
Who got their hands on these bad boys?!? 🙋🏻♀️
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015 minutes ago
I started writing this post and began with an apology...then, I realized something. I’m not sorry. I’m not sorry that for the first time in YEARS, I am not ashamed of posting a full body picture. I don’t hate who I see in the mirror. I didn’t have to take this 15 times to make sure I got the right angle to hide all of my imperfections. I just genuinely felt good, and wanted to take a picture with my girl. I know I’m not skinny. I’m not where I want to be. But I am so dang proud of how far I’ve come. I accept my flaws and imperfections. I love myself as I am right now, but I also know I have room to improve, and I’m EXCITED to do the work to get there! God makes no mistakes. He didn’t start with me. He made me as I am to teach me the hard lessons I’ve learned. And maybe He did it so I could help others in their journeys, too. If you want to finally love yourself at every step along your fitness journey, let me help you, encourage you, give you tough love when you need it, pick you up from the failures, and celebrate all of the wins along the way! ❤️ #fitness#fitmom#strongmom#lovingmyself#coach#beachbody#godmakesnomistakes#feelinggood#mikayleedarlene#igotdressedtoday#makeupandhairtoo#saywhat#whoami#lovingmyjourney#learningasigo#letsdothistogether#ificanyoucan
Week 3 done! Today has been a crazy busy day. I have been going since we left the house this morning for the kids' science co-op. I was able to get some Christmas shopping done, so that is good. When I got home, I got today's Shoulders and Abs workout done. Now to relax for the night. Have a great evening!!
Some things I haven't done in a while such as archer push ups, shoulder tap, diamond push ups... I will go outdoors soon again for training. I'm thrilled to give the monkey bars a try again... So many things I wanna do. Wanna get rings... Wanna get battle rope... I'm so used to training alone, mostly at home, with my own equipment, that even when I want to go to gym sometimes, I feel though I prefer to own the equipment more lol it feels it works better for me. Habit. Also I guess being not able to go to gym all this time actually trained me in a way where I chase and create oppurtunitues. I like that :) I like the things I've learnt. Guess it's kinda my thing now... If you have oppurtunitues, use them, if not, that doesn't always have to stop you. Sometimes somethings will stop you though. Let's be real. But you'll find another way. 💪 .
"Because it's there."
🎶 Vexed ~ MEMBA I have no idea what they're saying in this song btw... But I like it.
. #stayhungry #hometraining #fitmom #shouldertaps #pushups #bars #pistolsquats #pistols #abroller
What they don’t tell you when you lose weight is that you GAIN CONFIDENCE and CLARITY.
Daily movement in hardcore workouts literally clears your mind and reduce or even eliminates stress!
The Sweat Detox you get in working out helps to clear your mind, skin and your body of toxins
As you embrace the hard and conquer it, you see your potential SHINE through each morning.
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delivering a baby makes it incredibly difficult to connect to the deep core muscles (even more so after a c-section). it is really important to re-establish that connection, and strengthen those muscles back up again because this is what 1️⃣heals abdominal separation, 2️⃣reduces chances of prolapse, 3️⃣prevents incontinence, 4️⃣reduces lower back pain, 5️⃣pulls everything back together, and 5️⃣builds a strong core foundation so you can go back to the exercises you love without issues!
again, i knoooow these look too simple, and don’t LOOK like they’re doing much 👀, but we are training those DEEP core muscles. connecting the brain back to the core muscles is hard, and takes consistency, but it is the BEST thing for your postpartum recovery!
you can do these as soon as you feel up to it postpartum! more exercises like these are in my postpartum guide (in bio).
1️⃣DEEP BELLY BREATHING:
i always have my new postpartum mamas start with 10 rounds of this. inhale deep into the sides and back, and release the pelvic floor. exhale, and gently lift the pelvic floor up. imagine you are lightly zipping it up to the top of your head. engage the transverse abdominals by wrapping the lower ribs around your stomach. try exhaling making a “ssss” sounds to connect to those muscles. inhale, relax, and repeat.
2️⃣ DOUBLE HEEL SLIDES:
perform the above breathing technique with each rep. inhale and relax, exhale and engage - gently slide the heels and arms out until they are fully extended. return to neutral and inhale, and repeat.
3️⃣ SINGLE KNEE DROPS:
perform the above breathing technique with each rep. inhale and relax, exhale and engage - gently release one knee out to the side (as far as comfortable), and return to neutral.
4️⃣ TABLE SINGLE KNEE DROPS:
perform the above breathing technique with each rep. inhale and relax, exhale and engage - gently lift both legs up to 90 degrees. release one knee out to the side (as far as comfortable), and return to neutral.
5️⃣ STABILITY BALL KNEE BENDS:
perform the above breathing technique with each rep. inhale and relax, exhale and engage - gently extend your legs and roll the all out. roll back to neutral and repeat.
⭐️ BULGARIAN SPLIT SQUAT ⭐️
Nobody likes these at first. NOBODY. (Fight me on this 😅) But after years of training, I can finally say I love them and 1000% believe they are an essential part of any good lower body workout. •
Unilateral movements like this can ✅ target muscle imbalances ✅ improve balance and coordination ✅ strengthen your core.
⭐️DO: keep your chest lifted and shoulders over your hips. Place the top of your back foot on the bench (versus tucking your toes) to prevent using your back leg - it’s just there for balance and support. Press through the whole sole of your front foot, with an emphasis on your heel to keep your glute engaged and working 🔥. Play around with the placement of your front foot. I like to make my stance pretty wide to focus on my glutes, but stepping back can bring this more into your quads. Don’t let your front knee travel farther forward than your toes. And, as always, make each movement slow and controlled. •
⭐️DON’T: lean your torso forward, take the weight out of your front heel, or allow your knee to move further than your toes. •
To make this more challenging, add some weight! I’m holding a 25 lb plate at my chest, but you can also hold dumbbells or kettlebells at your sides. •
If you hate these now, keep at it. Your glutes and legs will thank you later. 🍑🍑🍑 #bulgariansplitsquats#bootygains#legdayworkout#dothisnotthat#onelifefitnessnorfolk
1110 minutes ago
Happy Friyay!!! *Shoulder Workout
1) DB Shoulder Press 4x15
2) DB Lateral Raise 4x12
3) Barbell upright row 4x15
4)Around The World with a 25lbs Plate 10 each side 4 sets
5) DB Rear Delt Fly 4x15
6) Cable Single Arm Lateral Raise 4x12
7) Pec Dec Rear Delt Fly 4x15
8) Cable Rope High Pull 4x15
9) Shoulder Press Machine 4x15
10) DB Arnold Press 4x15 **Arm workout
11) Tricep Cable Rope Pull Downs 4x15
12) DB Bicep Curls 4x15
13) Cable Front Curls 4x12
14) Tricep Over Head Pull Overs 4x15
15) Hammer Curls 4x12
16) Tricep Cable Single Arm Pull Downs 4x12
17) Concentration Curls 4x12
18) Tricep Plate Over Head Ext 4x12 (25 lbs plate)
19) Incline Crunches 4x12
This is something I have been wanting to do for a REALLY long time...
I'm announcing this before i have all the tools to do it which is scary but i dont want to drastically over buy if no one is as stoked as me...
I'm going to be having an oily, succulenty, AND macrame class the first week of January!!!
We will be making plant hangers with lava rock beads.
The class will be $15
And that covers the cost of two color options of cord and 8 color options of Lava rock bead. I will need to know in advance how many peeps will be attending:) I hope yall are as excited as me!!
0111 minutes ago
Here is my 3rd leg and glute training this week, yes 3rd 😳🔥This girl is really focused on growing the lower half these next couple of months...I’m doing at least 4 sets of each movement and somewhere between 15-20 reps 😰. Each leg day is a little different exercises. The band workout is what I’m doing before each workout to fire the cylinders up!
PS- loving my workout gear from @jednorthwomen, its squat proof and so comfy!
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2112 minutes ago
Working out tonight and look what this girl can do! So proud of my strong girl 💪💪💪
Nothing feels more American than playing baseball in the front yard with my son during my favorite time of day! 🇺🇸⚾️☀️
3117 minutes ago
Hellooo Friday!! Once again, booty slayed by @jaythegrind. 😭😭😂 So much so that I’ve rearranged my workout split because I can no longer do a bike HIIT same day as glutes/legs. 😂😂🙈 Not saying that’s a bad thing, but maaaan. 🙌🏻🍑🔥 Also got in an abs circuit that is sure to make me ache tomorrow. 😂💯 Hope you crushed yours today!! What did you do?