Been on the grind!! I set a goal to do THE MURPH once a week and last night I finished my 4th one. Not a single ounce of me wanted to workout. I had a million other things to do and just wasn’t in the mood. But I don’t give myself the option. It’s you show up anyway and move. No exceptions.
But with no surprise once I got started I felt great and had an amazing workout and had my fastest time yet. Moral of the story, show up and do the sht anyway. No successful people only do stuff when they feel like it.
Happy Monday fam. Hope y’all kill it today!
Hat and sports bra are both @live_fit_apparel
Discount code: BLISSLVFT
193718 hours ago
AM or PM: WHAT’S THE BEST TIME TO WORKOUT FOR PROGRESS? 🌞💪🏽🌚
I decided to do some digging to see if I could provide any evidence-based research that would help give you the best advice for this common Q
What did I find? Well….
We generally have greater strength in the evening, likely due to consuming more water + calories (energy) by 6 PM as opposed to 6 AM HOWEVER - long term, it doesnt matter when you workout because your body will adapt!
For example, if you always go to the gym after work and then switch it up to go before work you will probably feel weaker.. UNTIL your body adapts! And vice versa
The research basically concludes that it really doesn’t matter what time of the day you workout because as long as you do it CONSISTENTLY, you can still gain size and strength regardless of if youre an early bird gym-goer or an evening one!
When you start diving into a healthier lifestyle its exciting! You’re feeling better than ever, your brain is unfogged, you have higher energy levels and you want to truly optimize every ounce of effort you’re putting in
However, sometimes you get so caught up in the nitty gritty details that you forget to just simply focus on the basics!
Don’t waste time or your mental energy wondering if you should workout in the morning or in the evening for better results because what is going to give you the best results is always going to be WHAT YOU CAN STICK TO!
If your schedule or general preference is to workout in the morning DO THAT
If you schedule or general preference is to workout in the evening DO THAT
Make is as easy and as simple as possible for yourself to stick to it, and you’ll see the results you want!
Resources - grgic et al. 2019 #CourtneyHartmannFitness#TrainSmarter#TheMoreYouKnow#EvidenceBased#ExerciseScience#NutritionScience
3651918 hours ago
I used to find it most inspiring to follow people who were dedicated and regimented. But there came a point when I realized I needed a little less of that. That my quality of life improved with a little less rigidity and a little more spontaneity. That what I needed wasn’t pressure on myself to do “more”, but permission to do nothing. Strict diets and inflexible routines are not inspiring to me, nor are they helpful. Interestingly, I’ve been able to accomplish much more with this more laid-back approach to life. I’m still working on it, but so far, it’s brought me so many wonderful experiences and moments. I’m not sure who needs to hear this or if it helps, but it’s really okay to let go a little. Go out on a weeknight. Let yourself lie around for an entire Sunday and do absolutely nothing. It’s going to be okay. Discipline to the point of obstinance isn’t something we should necessarily be glorifying.
✅use your legs to initially lift the weight (think of it like a deadlift almost)
✅neutralize spine & neck
✅hip hinge back to get into position
✅drive movement through elbows
✅make sure to get a good squeeze with full ROM
🔑 use 25# plates to load the bar NOT 45’s that way you can still get full ROM with heavier weight. **the 45’s will hit you before getting a good squeeze**
❌use your low back to lift the weight
❌leave your back rounded
❌just lower your top half to get into position
❌hyperextend your neck (looking up)
❌only use half of the ROM
LOL @ me having a hard time recording the wrong version. 😂
All greatness I’ve ever encountered has been on the opposite site of my comfort zone 🔥
Sorry in advance for flooding your feed 👀 Amazing time shooting with @studio._7 this weekend!
Thank you for making full blown off-season feel so good 🙌🏼
6215 hours ago
Today’s flat belly burner has everything to do with the dreaded “pouch.” ✅
After going live in my private Facebook group last week, all the babes were asking how to get a flatter belly! As you probably already know, toning up those lower abs can be one of the hardest areas to target! 😅
Of course, diet plays a key role in visible abs - but there are quite a few exercises that really target the lower abdominal area!
About the exercises:
Each exercise is designed to focus on your lower abdominals. At a glance, these are not your traditional ab moves. They require more focus, balance, and patience!! 💪🏻
In the third video, you’ll see me place a folded towel in between my knees when performing a glute bridge. I am actively pressing my knees together while pushing my hips up and off of the ground. By doing this I am engaging the inside of my legs and my pelvic floor muscles which play a roll in flatter abs! 💯
The most important thing to remember when trying to tone your abs is to keep your core tight during your exercises. Perform slow and controlled movements. Make sure you are drawing your belly button towards your spine.
As with any exercise, going through the motions won’t get you anywhere. Take the time to slow down these movements and really focus on your mind to muscle connection! 🤯
Swipe for video demonstrations of each exercise and a full workout snapshot! ✨🖤👉🏻
Happy Monday huns!! 💕
All my plans went out the window today!
I was meant to crossfit tonight but I have course work to do in prep for a big exam Thursday... 😑 Yawn.
So I hit the gym for a super quick leg session before buckling down!
Also you would have seen my @grenadeofficial Reload launch collab which is a real honour of mine!! Little old me worllking with such a big brand! 🧡
If you use my code please tag me I love all the support and appreciate all of you 🤗
So Tonight's leg day was fueled by @grenadeofficial carb killa! ☺️
My workout consisted of:
Glute activation 20reps of each
Donkey kicks bodyweight
RDLs 10kg kb
Squat holds bodyweight
This bulk has been really mind fu**cking me 😩 It’s been a rollercoaster with how I’ve been feeling due to the changes in my body from the process. It sounds silly I know but I want to be honest with you guys, I’m struggling 🙁 the aspect of gaining strength and feeling stronger has been amazing. I’ve never felt stronger in my life! But the pressure of having a tiny waist is so unreal right now so I wanted to give you all a little pep talk that you are not alone if you’re feeling down about your progress. It’s called a journey for a reason so with good comes bad and vice-versa. Keep chugging along my friends 😌 remember what made you start to begin with 💪🏼
*The Buddy System*
I know every past, every struggle, every emotion, every rep, every cardio session, every meal, every PR, every dream..
Of every single one of my girls.
I get emotional every single Sunday.
I get to see literally my heart walking around outside of me.
My work, walking around, giggling, and coming to life.
I put my everything into my job and then some.
My girls get my all.. every single day.
Because they deserve it.
My coaching type has been called a buddy system from other coaches looking in.
And that’s fine.
They think I befriend my clients to get them to work harder.
I truly care about my clients and that makes all the difference.
I get it, I go through it, body building is a lonely ass sport. It’s you vs you every single day.
But if you have someone on your side who truly cares about you.. your goals, your health, your mental state.
It can make all the difference in the Fucking world.
That’s what I am for these girls.
I’m more than just a glorified macro calculator..
These girls are my life.
Every single one of my clients.
Are my life.
And watching them transform will for ever bring me to tears in the most amazing way possible.
So this is my motivation Monday, because they motivate me more than they will ever know 💕
Thank you @justinthomasfitness : for taking the pictures. @_dbaumann_ : for the camera and edits
And @fitgymfenton / @jakexyrn210 : for giving me a place to let my ladies grind it out together every Sunday.
🏆 Don’t decrease your goal, increase your effort 🏆
When I stepped off stage in April I realised just now much needed to be improved if I really wanted to achieve my ultimate goal... to turn pro some day (first time ever posting that in public 😬)! -
In the 10 months since my first show I have done everything I can to improve my physique. Diet and training have been my main focus, and this offseason has been truly effective in terms of changing my body composition and building muscle. However, as prep gets closer and closer I know that attention now needs to turn to other details, such as presentation, if I really want to bring the best version of myself to the stage in 2020.
On Saturday I travelled up to @maximumstrengthscotland in Glasgow for both a 1-2-1 lesson and group posing session with @phoebehagan_ and it was exactly what I needed! My posing is far from perfect, but now I have the pattern of movement down I can’t wait to keep practicing and perfecting this until it flows effortlessly. Anyone who knows me will know that I am not the most coordinated person on the planet 😂 so thank you Pheobe for your time, patience and effort- I appreciate it so much! 💕
Now it’s time to go away and apply that same effort that I put into my diet and training and start practicing my posing and presentation religiously. I am a firm believer that you will get back what you put in, so it’s off to work I go... 🛠
37315 hours ago
Por qué lo que haces cada día por llegar a tu objetivo cuenta 😉
Estado actúal así luce mi cuerpo con 8kg más después de mi última competencia 😍🤪❤️ Ustedes qué prefieren volumen o definición?
UPPER BODY PUSH! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Happy Monday everyone! Here’s to another week of working towards our goals together. Keep going and remember why you started when you question if you can be bothered to train. Make this week yours let’s go!
1️⃣ Incline press 3x10
2️⃣ Push ups 3x10
3️⃣ Arnold press 3x10
4️⃣ Pec Dec 3x10
Show some loveeeee and save this upper body push workout to try out in your next session ❤️
How much should YOU be eating?
I have heard this question so many times and I completely understand how this can be so confusing. 🙋♀️🏻 I get how you’ve been hearing numbers thrown out there like 1200 or 2000 and it feels like there is some magic number for maintenance, fat loss or weight gain for EVERYONE. Remember there is NO one size fits all. When making changes to your diet I am an advocate of tracking macros as a tool to teach portion sizes, help women fuel their bodies properly and provide education on what balanced eating looks like. 🍽️ The truth is the best type of eating is the one that you can stick to forever. ❤️
First things first which is to figure out your BMR. Your BMR is your Basal Metabolic Rate. Your Basal Metabolic Rate (BMR) = Calories burned to keep all vital organs functioning. 🧠 Think about breathing, bodily functions etc. The simplest calculation for figuring out your BMR is the Mifflin–St. Jeor Equation. 🤛 Honestly, you can just google Mifflin–St. Jeor and find a calculator or you can manually figure it out. Remember: This doesn't take into account your body composition so this is not an EXACT calculation. Once you get this number you’ll need to factor in your activity levels. This is where it can get tricky because we have to use our best judgment. 📚 Activity Factor is 1.2 to 1.9. 1.2 being sedentary to very active at 1.9. There are plenty of charts out there to describe this. 🛑 Now you are ready to calculate maintenance calories.
Maintenance Calories = BMR x Activity Factor
Very Important Things to Consider:
🥼 This is just a starting place. It’s just a number to try. Tracking intake and calories is like a science experiment. If you set your calories too high you will gain and if you lose weight then your calories are below maintenance.
🤝It’s best to work with an educated professional because there are so many factors that play into it. Genetics, body composition, exercise habits, hormonal issues and a million other things to consider. The numbers above are just for maintenance.
Need help figuring out how to hit your goals? I have 3 spots open for my Nutrition Audit. DM me for info! 🔥
12215 hours ago
If you don't take a day off, your body is gonna do that for you eventually. 🤷🏼♀️
It feels wrong to live in this fast paced world where slowing down is weakness. You should be working and doing things 24/7 to be "successful". Well... I do not agree with that. I believe that when you chase what this world sees as success, you're gonna end up exhausted with many health and mental health problems.
There's a few things I consider my best decisions. One of them is dedicating every Monday as a #mentalhealthmonday when I have my day off from work. There's only one rule: I don't do anything I don't want to do. 👌🏻 I treat myself usually by going to gym, eating things I enjoy, watching Netflix, taking a long shower... Anything that comes to my mind.
Getting a gym membership was one of my best decisions too. It has been the best medicine for my mental health and today it felt like I was working out for the right reasons again. And... I think it shows from these photos that lifting does good for me 🥰 For me success is being happy, healthy and content. It's not about having every new gadget, a big house and bunch of cars in my driveway or diamonds to show off to the world. Slowing down has made me more successful than anything. ❤️
Don’t be afraid of weights!!! 🏋️❌
I often hear people say that they hate using weights in workouts because they are afraid of bulking up.
Listen up! That is false! 🙅🏻♀️ It takes a lot more than just working out with weights to get bulky!!! Using weights is one of the best ways to actually lean out.
I ❤️ weights!!!! I have watched my body transform so much from them. 💪 .
Have you got your sweat session in yet?? 💦 💧
10115 hours ago
Be mindful of the things you put into your body! ⚠️☝🏼💭✨
Your diet is not only what you eat.
It‘s what you watch,
what you listen to,
what you read,
the people you hang around.
Be mindful of the things
you put into your body
18115 hours ago
Sweat is the best accessory 💦💙
Apply For Coaching ⤵️ www.fitnessqueenohio.com/coaching (Link in bio) #fitnessqueenohio 👑
Buy Fitness Equipment ⤵️ @healthandfitnessohio 💪🏻 ——————————————————————