It's my daily workout 😀
Gerakan workout favorit dan setiap pagi aku lakuin itu...
- Up Down Plank,
Gerakan ini bermanfaat melatih otot perut (mengencangkan), otot lengan, paha, dan juga betis. Pokoknya yg mau punya perut rata bisa latihan gerakan ini di setiap hari nya min 30detik aja, di jamin perut rata, lengan dan kaki strong💪
Gerakan fav selanjutnya itu home glutes workout, gerakan yang lebih fokus ke bagian bottom (pinggang ke bawah), yaitu
- Donkey Kicks
Nahh.. Gerakan ini pas banget buat para cewe" yang mau punya nice booty nihh 🍑gerakanya menargetkan glutes tubuh kita, manfaatnya mengencangkan otot bokong dan juga paha nih.. Terutama yang sudah aku rasain si mengencangkan paha bag belakang.
- Fire Hydrant
Gerakan ini g kalah bagus manfaatnya, menargetkan glutes luar bermanfaat untuk memperkuat pinggul, yang juga aku rasain mengencangkan paha bag dalam.
Naah.. Semua gerakan simple ini bermanfaat banget kan.. G perlu ribet pakai alat dan mudah dilakukan😊..
Selamat mencoba, dan semangat untuk sehat guys !!! 💪🍑❤
. #livemoresociety#livewell#dbsxisc#workoutdaily#officeworkout#bootyworkout#simpleexercise#exerciseeveryday#exerciseeverywhere#healthylifestyle#asiangirls#indonesiangirl#booty 🍑 @dbsbankid@indosweatcamp
Going out for New Years Eve? Want to take your dance moves to the next level to help you find that special someone for your new year’s kiss. Well your in luck today!
I have 3 killer exercises to help make you stand out on that dance floor where no body will be able to keep their eyes off you. Also it’s important to not get injured while busting a move, so we should always be working to make ourselves more resilient.
Exercise 1: The explosive floss 🦷
• I incorporated some band work in today’s program. Bands are an excellent tool to help build explosiveness. It is very important to use your arms as a counter force to help produce a very explosive lateral shift with your hips during this exercise. The real trick though is are you able to keep a smile while performing to make the eye contact with that special someone while performing this challenging move on the floor. If this fails don’t worry I got more for you.
Exercise 2: Weighted Cat-Daddy🐱
• Take two dumbbell’s for this exercise. By incorporating the dumbbells you will build gorgeous biceps and forearms while practicing this move. Once the weights are taken away, your arms will look great, and feel super light so the quality of movement will be flawless.
Exercise 3: Resisted shopping cart 🛒
• This is a classic but yet a goodie. When in doubt, this is a go to move for anyone on that floor. Again, for this exercise we added the resistance bands to improve strength and quickness while reaching. You want to have the fastest arms out there so no one gets what you want first. When your reaching higher, faster, with ease, you will be everyone’s #1 pick for their first kiss of 2019.
Happy New Year. Be safe!
1291631 December, 2018
Doing basic squats with no weights this morning because I can't do much else for a couple more weeks.
I'm keeping my weight in my heels and squeezing my glutes in the up position. #squats#TheValley#SimpleExercise#4weekspostop
143810 October, 2016
“How to write a workout routine”
Most people walk into a gym like a deer 🦌 in head lights. It can be very intimating if you don’t know what to do.
The best advice is to keep it simple so even if you are scared, you’ll at least look like you know what you are doing.
Following this simple model will turn the big bad scary gym into another place that you can kick ass!
1. Warmup🔥 First you have to warm up, this is getting your body warm for the work it is about to put in bro. This can come as foam rolling or a dynamic warm up or both
2. Main movements💪🏾 these are like the main course of your workout. It can be any compound movement you want. Which means it uses multiple joint movements. Ex bench press, deadlifts, pull ups, squats
3. Accessory movements 👌🏾these are like the sides of your workout. These typical would be the exercises that complement the main movement. Ex tricep exercises to bench press or glute exercises to squats
4. Finisher😈! This is that last blast of your workout. There’s a lot of options for this but I’ll put some examples of each. Strength: farmers carries, Metabolic: kettlebell swings or burpees, Stretching: this can be poses like cobra to child (p.s you should stretch regardless of what finisher you pick)
Anyway I hope this helps you with that fear in the gym. Happy lifting •
🚨 Feeling **excited** this morning!🚨
I’m reflecting on how I saw two previous patients continuing to exercise following there plan of care with me at the gym yesterday.
As a Physical Therapist there are many ways that you can define success with a patient
This may be getting a patient out of pain, how quick a patient gets out of pain, getting a patient back to what ever they love, etc.. I didn’t realize this when I first wanted to get into Physical Therapy, but I’m very fortunate to have the ability to spend a lot of time with patients compared to many other health care professionals
I believe with this comes greater responsibilities to make meaningful change in not just someone’s pain but in their overall health and lifestyle habits
I define success(more for someone who was originally sedentary) as getting them out of pain and empowering them to see the benefits of movements and healthy lifestyle habits
So when I’m at the gym and see past patients now incorporating exercise and still using the tools I gave them, it puts a big smile on my face to know I made a significant impact on the person.
34119 April, 2019
If you’re too busy to workout then fret no more; I have you covered. On days that I’m not able to do a traditional workout, I make sure to incorporate these movements into my daily routine. This is also great for anyone who hasn’t exercised for awhile and is unsure of how or where to start!
Do 10 push-ups against the counter while you heat up your coffee/tea.
Do walking lunges to the bathroom each time you have to go.
Turn on fun music and dance while you cook dinner.
Run up the stairs instead of walking.
Do 25 jumping jacks during every commercial break.
Do 30 calf raises on each leg while you brush your teeth.
Do 20 shoulder presses and 20 bicep curls while your kids are getting ready for bed.
Siapaa sini hantu bubble milktea 🙋🏻♀️🙋🏻♂️🙋🏻♀️🙋🏻♂️ Kalau ada buat challenge 5liter ni, konfem korang sanggup habiskan. Cuba kalau suruh minum air kosong. 3 liter pun tak sanggup 😅😅
Cuba tag sikit sapee geng korang yang suka milktea jugakk
Aah a beautiful bluebell woodland scene. Although something more sinister lurks...this our exercise trail and here begins my 'fun' with logs series!
31318 April, 2019
Finding stable ground is something we’ve all gone after. For some, you’ve found it and can now build upon it.
For others, it’s been a little harder to find.
But here’s the thing, finding stability MUST start from where you find yourself rather than the goal of finding it.
To put it in your body and see what I mean, I invite you to do the following sequence:
✨ HIGH CRESCENT LUNGE - finding the strength in your legs and the stability in your core, press that back heel toward the back while keeping it stacked over your toes, then lift your arms overhead.
✨HIGH CRESCENT LUNGE KNEE LOWERS - building on the foundation of the previous pose, draw your muscles (and energy!) toward the center of your body. Once you have that stability, lower your back knee to a hover. Then, lift it back up. You’ll begin to feel some heat building in this one.
✨ THREE LEGGED DOWNWARD DOG - as you transition from your lunge to downdog, lift that front leg toward the back. Pressing the whole surface of your palms onto your mat.
✨ SIDE PLANK VARIATION - ok, so I couldn’t come up with a more accurate name 🙈 but to fully illustrate that ‘flexible stability’ I could pass up on this one. Balancing on one hand and foot, you’re recruiting the rest of your body in finding a stable structure.
✨ Move onto the other side.
When you feel unstable in your ground, harness stability from your center.
Include this after your workout or during your next scheduled practice. Let me know how it goes! 🙌🏼
Akhirnya sampai jalan nya di desa budaya kertalangu. Jalan pematangnya sudah bagus,asyik juga jalan sambil lihat sawah. Setelah rencana awal mau jalan di bukit campuhan ubud dan setelahnya mampir Karsa cafe gatot😂 Hujan deres banget pas sampai di ubud, langsung ke Karsa cafe eh..ngak ada parkiran,malah mobil kejedot pohon krn jalan kecil banget pas banget mobil papasan,apes😅 akhirnya putar haluan...sampai disini. Beda sekali dengan situasi di Ubud. Syukur tidak ada hujan disini,jadi bisa olga jalan sebentar dan cekrak cekrek😊
TRUE LOSE WEIGHT JOURNEY FROM CUTE TO GORGEOUS
Inspired dengan story Jennifer 🥰😊💪
NAK KURUS SIHAT memang tak mudah especially bagi mereka yang diet bersendirian...Memang benda2 baik tak datang bergolek begitu saja, perlukan kekuatan untuk bangkit dan usaha berterusan
Bila dah start diet sihat dan gaya hidup aktif, jangan slow down dan 📛 give up Anda pun boleh capai berat ideal seperti Jennifer juga ❤️
Kalau nak je tak cukup😏 Kena ada usaha juga. Kalau masih sayang nak tinggalkan habit pemakanan lama yang tak sihat tu, tengok balik shape atau saiz badan sekarang, adakah itu saiz/shape yang anda NAK? Rasa boleh jadi lebih BAIK lagi!!!
Kalau rasa challenge sangat nak DIET seorang, Jangan risau asalkan tak give up, cepat klik link bio IG @coach_rebecca8 untuk pendaftaran SEKARANG
Program kami menyediakan:
✅meal plan Dan meal rating
✅personal Dan group coaching
✅topik & ilmu diet & nutrition
✅tips untuk turun 3kg-10kg dalam sebulan
✅best is makan 5 kali sehari
Program ni sesuai utk:
➡️orang yg sibuk kerja
➡️orang yg nak lagi fit utk KAHWIN
➡️ibu yg busy dengan anak
➡️nak reshape selepas bersalin
➡️dah diet lama tapi tak consistent
➡️orang yg tak tahu cara betul utk diet
➡️orang yg nak turun 3kg-10kg sebelum RAYA
YANG paling penting bagi ORANG YG NAK KURUS KALI TERAKHIR, KEKAL BERAT BADAN, BENTUK BADAN UTK JANGKA MASA PANJANG
Season 45 sudah buka untuk register cepat daftar SEKARANG kerana SLOT memang TERHAD
Sila klik link bio IG coachrebecca8 untuk keterangan selanjutnya
TURN ON NOTIFICATION utk follow tips harian dari IG @coach_rebecca8
Senangnya diet ada Coach,ILMU Dan TEAM SUPPORT, make sure anda tidak ketinggalan lagi ye 😉
Anak-anak dari anggota komunitas pengemudi taksi Bluebird @bluebirdgroup dengan penuh gembira bermain berbagai permainan seru di mini-workshop Ayo Hidup Sehat. Yayasan Hidung Merah dan Bluebird Group mengadakan kegiatan ini untuk membiasakan anak-anak berolahraga. Permainan ini juga mengajarkan anak-anak nilai-nilai positif yang dapat membantu mereka membangun karakter mereka seperti kejujuran, simpati, dan kerja sama. Ayo berolahraga! Ayo Hidup Sehat!
Children of the Bluebird Taxi Drivers community members had a blast playing various fun games in the Ayo Hidup Sehat mini-workshops. The Red Nose foundation and the Bluebird Group held these workshops to encourage children to do some simple exercises. These games also taught children positive life values that will help them build their characters like honesty, sympathy, and cooperation. Let’s exercise! Ayo Hidup Sehat!
5108 April, 2019
Lazy stepping out from house to gym room?Worry of having belly?
You can easily practice this simple exercise at home to flatten your belly😊
😱The BEST in their craft are the best at the BASIC fundamentals😱
You are never too good to go back and practice the fundamentals of a skill
In this video I’m working on the first movement of the Turkish Get Up to fine tune this movement.
If you start the first movement crappy, you are not setting yourself up for success
I added a small modification by adding in bottoms up KB to work on grip strength and shoulder stability
Also, it’s always good to go back and record yourself with technical exercises to catch errors you may be making that you didn’t realize
As much as I don’t like recording myself you learn so much by doing so. Seeing things from another perspective never hurts.
Have a great weekend! Enjoy the Final Four!
Build your OWN defense 🛡
This is long so buckle up! 😂🙃 Here are some exercises to help with knee pain/issues!
I have patella-femoral syndrome (a fancy way of saying my knee caps point out instead of centered” and “mild to moderate” arthritis in both knees, and I do these almost daily.
THESE BY NO MEANS HAVE TO BE DONE ON A BALL!! Sit on any chair, couch, the porcelain throne, it’s all good.
The first 2 exercises were given to me by my rheumatologist and the third by a marathoner giving me stride advice. Disclaimer: always consult a doctor if anything feels abnormal or hurts more than usual, etc.
1. Calf raises help work the muscle around the knees to better support them. Make sure each motion is individual, and you aren’t using momentum or swinging up hard as this could result in a strain or tear.
2. Knee raises. Again, supporting the muscles around your knee that help keep your kneecaps in place. One at a time, don’t use momentum.
3. Going to be honest, don’t know what it’s called. This is especially good for runners and mainly those experiencing stride crossover which can be really hard on the knees. Strengthening your hip/side glutes helps your legs land where they should, ultimately preventing strain and injury. If standing on one foot is difficult for you, this can also be done by lying on your side and lifting the top leg.
Any questions feel free to reach out! Hope this helps! 😊
SILAP LANGKAH, MUNGKIN KATA AKAN POSTPONE PERUBAHAN KE ARAH LEBIH BAIK
Ma shaa Allah banyak saya belajar di video ini, seriuss bukan mudah tau nak berubah ke arah lebih baik tauu, tapi once terdetik nak berubah, just go!
Is the SNOOZE button your friend?!?!? ⏰ :
I can tell you that in my case I think it may be my best friend! ✋
Each morning my karate chop skills are put to the test as I swing my arm at the alarm clock with my eyes half opened 🥋 :
This has always been a habit of mine throughout my life
I have tried many different strategies to attempt to avoid this, but my body loves it’s sleep 😴 :
Even when I set the phone away from the bed, I will hit the button and then go lay back down or I’ll walk into the living room and then fall back asleep on the couch
Can you relate to this???
If I have somewhere important to be this usually isn’t an issue as I will get myself up and going :
However I used to get upset with myself for not getting up or hitting the snooze for an hour straight
Now, as I’m older and have learned the importance of sleep, I don’t obsess with this. I acknowledge my body needs the sleep to keep my health optimal so while I am awake I am as productive as possible. :
Quality hours of work verse quantity of hours. :
Sleep is a must. Depriving yourself of sleep is only going to hurt you, maybe not short term but long term. :
Many factors make obtaining sleep difficult, for example kids.
But.. do your best to make this a top priority!!
7-8 hours is ideal amount per night
Build your OWN defense 🛡
Tauu tak setiap apa yang kita makan or masukkan dalam badan, akan beri kesan negatif atau positif pada badan kita.
Tapi ramai orang banyak masukkan makanan makanan tak sihat macam fastfoods, makanan berminyak, makanan tinggi garam, tinggi gula dan macam macam jenis makanan lagi yang menyebabkan toxin berkumpul dalam badan.
Tauu tak sarapan ni sangat sangat penting kalau korang betul betul nak turun berat tauu tauu. So, mulai harini WAJIB SARAPAN kehhh 👌🏻👌🏻
Ada ke antara followers saya ni yang suka breakfast dengan telur? Simple je kann? Rebus tinggal kejap, then siap boleh terus ngapp masuk mulut 😂😂 Korang selalu rebus telur berapa minit?
PERNAH DENGAR TAKK ISTILAH NAIK LEMAK?
Lemak berlebihan ni bukann je buat baju kitaa makin sendat, TAPI buat kita cepat penat & CEPAT SENTAP 🥵🤭
Biasanya yang overweight ni memang cepat marah sikit kann. Meyba dia stress tu dengan keadaan diri sendiri tapi taktau macam mana nak ubah.
“Looking after my health today gives me a better hope for tomorrow.” — Anne Wilson Schaef.
Health is an expensive thing in life, but many people ignore it and are only aware after experiencing an illness. There are many reasons for not doing a healthy life, for example the difficulty of dividing time. Some people are very difficult to divide the time between work and sports, even though the sport does not have to go to the gym or jog outside the house. Habits such as choosing stairs rather than elevators are small examples that can make our lives healthier.
For that we are here to help you make a healthy life. 30 Days Challange is a challenge to make you live a healthy life, like going up stairs and eating healthy food.