Es emocionante ver cómo para el ejercicio no hay edad, género, nacionalidad, en el gym del crucero vi desde niños de 13 años divirtiéndose en las bicis (por que tenían un como “juego” de carreras y competías con otros ciclistas entonces era emocionante para ellos, los veías felices) hasta viejitos de yo creo 80 y tantos años, chinos, ingleses, mexicanos 🙋🏻♀️. Cuando haces del ejercicio un estilo de vida ya no importa en donde te encuentres, qué edad tengas, no es una obligación, es una necesidad y un placer hacerlo. En este crucero las levantadas eran muy temprano pero los tours se acaban a las 4pm, no la forzaba por levantarme más temprano para ir en la mañana si no que en tooooda mi tarde libre buscaba aunque fuera media hora, sudar un ratito, ponerle ✅ a mi ejercicio del día y listo!. Ahí en el gym éramos como una comunidad healthy... me gusta pertenecer a ella! Aunque en la cena mi postre era brownie con nieve, yo ya le había cumplido a mi cuerpo y mente. .
Si nunca has sido parte de esa “comunidad” te invito a serlo, nunca es tarde y los beneficios son infinitos 🤗. Bonito fin de semana!!!.
Sport hält unsere Gesundheit auf einem ausgeglichenen Level. Regelmäßige Bewegung ist für das Glücksgefühl wirksamer als jedes Medikament. Denn durch körperliche Aktivitäten werden die Glückshormone Dopamin, Serotonin und Endorphin ausgeschüttet und bleiben über längere Zeit präsent. Sie geben uns das gute Gefühl nach dem Sport, das wir alle kennen. 🤪🤪💢 Die Ausschüttung der Hormone macht uns zusätzlich wacher und konzentrierter. Auch deswegen gilt ( Sport macht glücklich ). Nur Menschen, die mit ihrem Geist voll da sind, können auch positive Empfindungen haben. Und die Welt viel bunter und gelassener sehen. Während dem Sport oder anderen körperlichen Bewegungen wird auch das Stresshormon Cortisol verdrängt. Wir fühlen uns ausgeglichen und frei von negativem Ballast.🥦🍎🥖 Nahrung spielt dazu eine große Rolle meine Freunde. Wer sich falsch ernährt, braucht sich nicht zu wundern, warum alles immer noch so aussieht wie vor 2 Monaten. 😂😂
Playing around with some ab exercises. I love constantly trying new movements because all of our bodies are different and it’s important to find exercises that work best for you! •
Here are some tips to keep in mind when doing ab exercises to increase efficiency: ✅Chest out & shoulders back (good posture)
✅Tuck pelvis in slightly
✅ Brace stomach muscles (like you are taking a punch)
✅Don’t overarch back ✅Perform slower, controlled movements
002 minutes ago
Et oui, on arrête de trouver des excuses, on se lève et on va s'entrainer. Courir, marcher, boxer,danser mettez un video sur youtube a la maison, il y en a plein, fait ce que vous voulez mais activez vous. Allez y, vous etes capables👊
Whewww….CARDIO is done!!!! 😅💪🏻🙌🏻 How have I stayed consistent?...🤷♀️
When my body started to change I begin to realize what else I was capable of. As I worked on myself, everything else made me a better person and more confident that I can do anything I set my mind to do.
Success is about being consistent with your workouts, if you're not consistent you won't get results. Success is about being consistent with your nutrition, having that balance diet and not depriving or starving to get the results you want. 😊
I want to be an example that you can do what I've done and get the results you want so you are more confident and feel good about yourself. 🥰
My time was 13:15. Think I was a bit lazy, but felt good once I got going. If you don't have a kettlebell, just do the rest and you'll still get a way better workout than the person stuck on the couch the whole weekend! 😁
20 minute AMPRAP
‘as many rounds as possible for a 20 minute timer’
•95lb hex bar deadlifts for 20 reps
•side banded shuffles into a ball slam for 15 reps
•bear crawls for 1 minute
Once this is all completed, start from the beginning and keep going until the 20 minutes are over !
🎶Pursuit of Happiness — Kid Cudi
First of all, Happy Birthday to me 🥳🎉 I’m very grateful to celebrate my thirty-something year around the sun, and to start it by baking birthday brownies and exercising! Day 14/21 - Yoga Fix is done 🧘♀️
Today marks TWO weeks of exercising every day. I’m 2/3 through 21 Day Fix and will be doing another round straight after!
Lunch and 2 snacks packed for work!
I have to say, having a plan makes it so much easier to stick with healthy choices throughout the day!
And yes...there is chocolate in there 🤩
10121 minutes ago
I get asked all the time how I can have great results with my health + fitness even with running my own baking business! Two years ago it was rough. I wasn’t focused as much on my nutrition as I am now. I took taste testing to a whole new level. Scraps would be eaten by only me. But I would hide it. Just like I did when I was a teenager.
I cannot stress enough how big of a factor nutrition is in your fitness journey. You can workout like crazy and burn a ton of calories but then when you get in the kitchen, you’re not fueling yourself properly and you aren’t seeing results.
I’ve been given the tools to completely change the way I look at food, the way I eat and feed my family. I’ve learned from the best dietitians, nutritionists, and personal trainers for the last two years and it has truly changed my life.
I can teach you what foods fuel your body for best results. I can teach you portion control. I can teach you that a 30 minute at home workout paired with an 80/20 nutrition attitude can give you results you’ve always wanted! And yes....there’s cake!
I didn’t lose 50lbs and keep it off without cake in my life....and macarons...I’ve just learned balance. I’ve learned when something is truly worth it and when it’s not.
Are you ready to have your cake and eat it too?!
3221 minutes ago
Round 1 - Do each for 45 seconds, rest for 15 seconds between exercises.
Rest for 60 seconds.
Round 2 - Repeat round, but faster
Rest for 60 seconds.
Round 3 - Do first for 20 seconds, rest 10, repeat.
Rest for 10 seconds. Move to next exercise. Complete all 5 as fast as you can.
3, 2, 1, Go!
Oh happy day!!! Praying this work day flies by so i can get ready to go camping tomorrow!!!! 😎 So excited!
Its also Saturday which usually equals urges to eat like crap & binge all of my week’s progress😭
Going to fight those demons as best as i can today💪🏼 Luckily i have my CBD Recovery Oil from @herbstrong to help me along the way! Click the link in my profile to shop & use my discount code: GOTCBD to save 💰💰💰
11127 minutes ago
yesterday felt like saturday...
today feels like sunday, but i know we’re not going to church today...
and so the “i have no clue what day it is” begins for this teacher 🙈 #summerbreak#whatdayisit
These two pictures may seem like nothing to you. But they are a big freaking deal to me!
On the right, I was tracking macros diligently and on the left (today) I am eating intuitively. Now- tracking macros is an amazing tool when you are working towards a specific goal or are not familiar with portion sizing and nutrition of many foods. I started tracking so that I could make sure I was eating enough to reach my goals- gain lean muscle and go through some body recomp. But it got to the point that, I met my goal and I was beginning to obsess. I was anxious about being over or under my numbers, I was macro hoarding for no reason, I was restricting “just in case” and I was missing out on LIFE. In March I decided to switch and begin eating intuitively. This scared the crap out of me. I figured I was going to eat all the things and gain a bunch of weight 🤷🏻♀️
Fast forward to now. Maybe I’m not as shredded as I was but why would I need to be? I eat to fuel my body. I listen to my hunger cues. If I decide I want frozen yogurt, I go for the frozen yogurt. My body craves nutrient dense foods 95% of the time so that’s what I give it, 95% or the time. The other 5%? That’s just life!
There have been, and continue to be, so many days that I wanted to go back to tracking. That I convinced myself that I had gained a bunch of weight. I pushed those unrealistic thoughts out of my head every time. And every time it got a little bit easier. It’s crazy to look back and see how much food was consuming my life. Now? I’m experimenting with recipes with real ingredients! I’m learning more about nutritious food choices rather than “low cal” “low fat” choices.
Macros are my recommended tool for those of you just getting started or working toward a specific goal. Once you have met or even exceeded that goal though, check yourself. Have faith in yourself! The ultimate goal is to learn your body and how to fuel it lifelong 💪🏻 #fitchick#fitnessblogger#nutritionguide#homeworkout#nourishnotpunish#personaltrainer#fitnesscoach#fitnessblogger#wellnesscoach#wellnessblogger#gymmotivation#strongwomen#strongnotskinny#onlinetrainer#nutritionblog#nutritionguide#nutritioncoach
12031 minutes ago
Half way done with this program...again! It doesn’t ever get easier but I get stronger 🙌🏽💜
16331 minutes ago
All the happy vibes happening over here in my home gym!! First up... it’s the weekend so I got an extra hour of sleep! That is always magical! .
Second... my FAVORITE Morning Meltdown 100 Workout was on the calendar today so I was pumped up about that! It’s called Meltcon and it’s barely over 20 minutes of rapid weight based exercises. It will whoop your ass in the best way possible. Love it! .
Thirdly..... I asked a few coach sisters if they wanted to jump on a weekend virtual video workout and a couple of them joined me! That’s accountability and sisterhood y’all! If you don’t have a girl gang who loves you and actually supports you regardless of what they’ve got going on then you can join us cause we know how to clap for each other! 💜
Today will consist of grocery shopping, Chick-fil-A eating, possibly some pool splashing, and then dropping my guy off at a birthday party for one of our favorite little dudes while my daughter and I have a girls night. Happy Saturday friends!!!! 😍
Ovaj oblik rada često dajem svojim klijentima na treningu.
Radi se tako da odaberete 5-8 vježbi koje izvodite jednu za drugom kroz 10 ponavljanja. Nakon toga, bez ikakvog odmora odmah krećete raditi vježbe jednu za drugom i izvodite 9 ponavljanja. Tako dalje nastavljate na 8,7,6... dok ne dođete na zadnje ponavljanje i kad ga odradite, trening je gotov. Napredniji vježbači mogu se krenuti vraćati od 1 ponavljanja pa sve do početnih 10.
Rad ima ogroman volumen(55-110 ponavljanja za svaku vježbu) i konstantan je (nema odmora ili je minimalan između vježbi i ponavljanja). Efektivno sagorijeva masno tkivo i izgrađuje mišićnu masu. Režim rada je anaerobno-aeroban stoga također izgrađuje toleranciju na štetne metabolite koji se nagomilavaju kao fiziološki odgovor na trening.
Do you use COUPONS? Heading out to get our groceries today and I’m definitely bringing my coupons. I use paper coupons, digital coupons, and cash back apps to save me some major money at the store. Loaded yourself with multiple saving tips and eating healthy is affordable! #savingtips#coupons#savingmoney
24234 minutes ago
Sweaty sports bras are the devil...but getting them off is definitely a good final push in your workout! HAPPY SATURDAY EVERYONE! Who’s getting their sweat on today? Make sure to tag us in your sweaty selfies 😉 TV.FIT
26134 minutes ago
ABS 🔥 here’s a little circuit with my three favorite movements these days. I like to finish my workouts or just take five and to it at home 🙌🏻 .
Yesterday I read a caption about how much the term “fitness” has changed the last 5+ years. I could not agree more. When I got into fitness 6 years ago it was all about looking a certain way, today fitness it’s about FEELING a certain way.
When I started my journey I was unhappy, I was stressed out about the amount of food I was eating and if I “cheated” on my diet I felt bad for days. I weighed myself almost every day and all I wanted was a lower body fat percentage.
Today I’m happy, I have a flexible diet that allows me to eat a lot of food and I don’t believe in cheating. I eat a donut, if I want one, without feeling guilty. I feel good about myself, even though my weight fluctuates and my body fat percentage is higher than it has been in a long time. After a year of trying to put on muscle mass, gaining some extra fat is normal.
We all should embrace all the amazing things fitness does to our mental and physical health ✨ looking good is just a bonus 😜
. #workout#fitmom#weightloss#smartshake#boostboxno#treningsglede#styrketrening#lifting#fitfam#student#teacher#cvlfitbambi#workoutmotivation#motivation#health#stronger#abs#booty#legs#arms#shoulders#back#momlife#mammalivet#homeworkout#gymworkout#norway#norge #
A 2010 study led by C.I. Karageorhis found that music can improve athletic performance by delaying fatigue or increasing work capacity.
According to the study, the effects of music lead to higher than expected levels of endurance, power, productivity or strength.
POOL PILATES 🧜🏽♀️💦
Here’s my Pilates Flow 💗 Enjoying the beautiful day with some mdfl mvmt 🧘🏾♀️
DID YOU KNOW... Yes Pilates is known for sculpting your abs. But did you know it’s also great to relieve back pain? -
These exercises helped my back pain go away today! ✨ Amen to pain free bodies! #letthechurchsayamen
I work so much with equipment these days that I forget the mat exercises 🙈 It’s always great to revisit these basics. -
Pilates is not a fad fitness trend. It’s a system and method. Okkkkuuurrt! 😗 Bodies 💗Pilates! So give it a try! 😀 -
Scallops with Asparagus
1 lb medium asparagus
3 tablespoons olive oil
2 lb large sea scallops, tough ligament removed from side of each if attached
1/2 teaspoon black pepper
3/4 teaspoon salt
1/3 cup dry white wine
2 teaspoons white-wine vinegar
1/2 stick (1/4 cup) unsalted butter, cut into tablespoon pieces
Trim asparagus, then cut stems into 1/4-inch-thick diagonal slices, leaving tips whole.
Heat 1 tablespoon oil in a 12-inch heavy nonstick skillet over moderately high heat until hot but not smoking, then sauté asparagus, stirring occasionally, until just tender, 5 to 6 minutes. Transfer with a slotted spoon to a plate, reserving skillet off heat (do not clean).
Pat scallops dry and sprinkle with pepper and 1/2 teaspoon salt. Add 1 tablespoon oil to skillet and heat over moderately high heat until hot but not smoking, then sauté half of scallops, turning over once, until browned and just cooked through, 4 to 6 minutes total. Transfer scallops with tongs to another plate as cooked.
Wipe out skillet with paper towels, then add remaining tablespoon oil and heat until hot but not smoking. Sauté remaining scallops, turning over once, until browned and cooked through, 4 to 6 minutes total, transferring to plate. (Do not wipe out skillet after second batch.)
Carefully add wine and vinegar to skillet (mixture may spatter) and boil, scraping up brown bits, until liquid is reduced to about 2 tablespoons, about 1 minute. Add any scallop juices accumulated on plate and bring to a simmer.
Reduce heat to low and whisk in butter, 1 tablespoon at a time, until incorporated.
Add asparagus and remaining 1/4 teaspoon salt and cook until heated through, about 1 minute.
Recipe from: https://www.epicurious.com/recipes/food/views/scallops-with-asparagus-238094
“Never stop trying.
Never stop believing.
Never give up.
Your day will come. “
😂Let’s have a bit of laugh about me trying to set my body up for a side plank exercise. 🙈😅 ——————————————
"Nunca pare de tentar.
Nunca deixe de acreditar.
Seu dia chegará. " . . . 😂 Vamos rir um pouco. Eu tentando posicionar meu corpo para um exercício na prancha lateral com os pés na parede. 🙈😅
20247 minutes ago
Make sure when you’re doing crunches that you engage your abs and don’t put too much stress on your neck.
❌WHO HAS A BACK PAIN?❌
If you suffer from a back pain then you just watch the right video. Try these to relieve the back pain and help you get through the day with less pain and more mobility. 🚨Set and reps details are described in the video.
🚨If you are dealing with back pain, consult your physician before doing these.
“Like” ❤️ the video if you’d like to see more videos like these, “Save” to do it later and “Tag” someone who needs these.
❌KİMİN SIRT VE BEL AĞRISI VAR?❌
Eğer sırt ve bel ağrısı çekiyorsanız, o zaman doğru videoyu izlediniz. Bu hareketleri ağrılarınızı bir nebze olsun rahatlatmak, gün içinde daha rahat hareket edebilmek için deneyebilirsiniz. 🚨Set ve tekrarlar videoda belirtilmiştir.
🚨Sırt ve bel ağrısından şikayetçiyseniz, önce doktorunuza danışın.
“Beğen” böyle videolar daha çok paylaşmamı istersen, “Kaydet” sonra yine yapmak için, ihtiyacı olan arkadaşını “Etiketle”.