🔥Back & Biceps 💪🏻 Good morning beautiful people and happy Wednesday ♥️
Don’t forget to double tap to support your girl and save it for later ✔️
Hope you all having an amazing week so far!
Did some Back & Biceps exercise for you to try on your next upper body day.
Tag a friend 🏷
1️⃣ Single Arm Supported Bicep Curl (12x4)
2️⃣ Single Arm Bent Over Rows (12x4)
3️⃣ Alternating Bicep Curls (12x4)
4️⃣ Bodyweight Rows (12x4)
legzzzzzzz today 🔥 legs used to be my favorite to train buuuttt lately I’ve been vibing with back/shoulders 💪🏻 I’ve been wanting to incorporate new lifts into my workouts to keep it interesting - what’s ur fav muscle to train and favorite lift? •
Als mijn hoofd een chaos is, verplaats ik de chaos naar de keuken. Dus gisteravond toverde ik een speculaas bananenbrood met amandelmeel van @sukrin.nl
Het recept is gluten -en lactosevrij & staat op mijn website online ✨👏🏻 En de calorievrije suikeralternatieven zijn ook chill! De code voor 20% korting bij @sukrin.nl staat bij het recept! #sukrinnl#sukrin
This is a great reminder that little ones are always watching, learning and mimicking.
If you put your mind to something, there is literally nothing you can’t accomplish and this lesson can and should be started at as young an age as possible.
Couldn’t have done this without my beautiful nephew. 💛❤️🙏
411 minute ago
Can I train EVERY DAY?!?
This question comes at me a lot: the answer is YES if you can be fresh and flawless for the following day’s session and it aligns with your training goals.
This means: load, intensity and frequency of movement must vary and must hardly ever be trained at max load. If you’re training for long-term and sustainable strength, play within this fence and moving every day really works.
Example of one of my “light” to moderate load sessions. My boyfriend and I each do this weekly to stay accountable; it’s great as a partner challenge!
10/9/8/7/6/5/4/3/2/1 quality full-form push ups + “x” tactical pull ups after each rep set. Pull up numbers can vary depending on ability level (the more you do, the more challenging obviously). I chose two pull up reps today for a “light” load.
After this I added a conditioning set of swings. 30x intervals of :10 seconds on, :10 seconds rest (about 5 swings) with a 28kg bell.
As some of you know, my Mom was diagnosed with stage 4 lung cancer. Her doctors requested that she would be tested for the BRCA 1 & 2 gene mutations. Although lung cancer is not usually associated with these gene mutations, they felt that her families history was enough to investigate. Her results came back BRCA 2 positive.
With my Mom's diagnosis, our entire family was also tested. Everyone came back negative except for me. I am also BRCA 2 positive. .
For those of you that have never heard of BRCA 2, the chances of me getting breast or ovarian cancer increases considerably. Women with harmful mutations in either gene will have a risk of breast cancer that is about five times the normal risk. In my case, I have between a 60-70 percent chance of getting breast cancer in my lifetime. My chances of ovarian cancer is about 25 percent. Although these are the main cancers that can develop, men and women can also be at risk for pancreatic, prostate and melanoma cancers as well.
I was given this life changing information about a month and half ago. I wanted to truly understand all of my options while I listened to my Soul and spirit. I reflected on my past and felt the strength I had during my first major surgery and almost near death experience. I remembered the stories that my mother told me about my Great Grandmother who died of breast cancer. How she suffered during a time when medicine was limited. I set my fears aside and met with my gynecologist. Patient to doctor. Woman to woman. It was a pivotal moment in this transformation that I let all of the illusions of control leave me. It felt so peaceful. The heavy burden of trying to make everything okay as a mother, daughter, sister, friend, teacher, artist and finally a woman... left me. I surrendered to my fate.
I will be getting a full hysterectomy and a bilateral prophylactic mastectomy w/reconstruction.
This is about survival and beating the odds. This is about "Forever Strong Womanhood".
Terah Lyn Ware
HMA | @gingerpixie22
Model | Ariella Elizabeth
Headdress | @eraeverlastingstudio
Photography & Styled | Terah Lyn Ware @eraeverlastingstudio
If you see it in your mind, you have the power to make it a reality! ✨
- Noor Hibbert
012 minutes ago
I can’t even begin to express how good it felt to be back with my incredible crew, doing what I love and working together to fill our space and lives with positive energy and enthusiasm!!❤️
Thank you ALL for your support, patience, kindness and understanding during such a difficult time for me and my family. It was so comforting to come back into work today to hugs, reassurance, and even more support today- man I’ve missed this!!
I couldn’t ask for a better fit fam! Let’s light the rest of December on fire together!!! 🔥🔥🔥
Ps. Make sure you stretch more today- you might be sore later!😂🥰
* #backinaction#wewontbeknockeddown#bootcampbabes#keswick#circuittraining#movementismedicine#exercisetherapy#fitfamappreciation *
Well, its swollen and a bit sore, but i love it 😁🤩🤗 The Valkyrie symbol from Marvel....lots of meaning in this one, plus im a Marvel geek as well 🤣😉
Hurt more than my phoenix tattoo at times, due to going up on the bony part of the elbow, but less on the rest of it 😁
thinkin about the food jake is gonna cook for tea 🥰
areee you... a breakfast, lunch & dinner (🤮🤮) or a breakfast, dinner & tea person?
hope you’ve all had a wonderful day, i just trained upper body at the gym.. weird flex but ok. and the RESULTS ARE IN ... my arms are just as noodly as ever ✌🏽
wearing @beaybl - support code is AYLISH ❤️
👓 Are you running around like a crazy squirrel?
👓 Do you jump from one thing to another, trying to get too much done only to end up flopping on the sofa at the end of the day exhausted and feeling you have achieved very little?
👓 This is how you burn out, stop doing it right now.
👓 Instead, create a plan and spread out the tasks over the week, allowing your self time to complete each and every one. Not only will you accomplish more but you will also form a great discipline for your future time management.
✨ What are you going to achieve today?
As it stands, I tend to do arm day twice as week, as well as leg day, so this is my arm day round 2 workout. ◾3 x 8 tricep dips
◽3 x 12 skullcrushers
◾3 x 12 alternate incline dumbell curl
◽2 x 12 barbell curl lying on incline
◾3 x 15 cable curl (no video) ◽2 x 20 wrist curl
I'm slowly starting to give less and less fucks about who sees me videoing myself at the gym, because it's the only way I can see if my form is correct. I'm still kind of self conscious about it, though. 😅
When I was 22, I was very fortunate to meet @KarenZuccala. We worked together at adidas Canada back when adidas owned the snow and outdoor brand Salomon. Karen was the Marketing Coordinator for adidas and I held the same role for Salomon.
At 22, we knew very little about what our futures would hold but we were definitely determined and regularly shared our goals with each other.
For the past two decades I’ve watched Karen conquer one professional goal after the next holding senior positions around the world for some of the most recognizable global brands. She is incredible and I am so lucky to call her one of my very best friends. 💕
She recently sent me this picture of herself in a bookstore where she lives in Toronto, Canada and it was the most awesome full circle of life moment. 📚😊🥳 Incredible things happen when women form true friendships grounded in believing in each other. Karen, thank you for always believing in me 💖
If you haven’t asked one of your friends lately what their crazy dream is, I encourage you to do that this week. Them telling you may be the spark that helps them take the first step towards making it happen.
518 minutes ago
Who says you can't look this good on your forties! 😍 Mum of 4 with a busy lifestyle and a demanding business to run... sounds familiar?
I present to you !!! The strong women of Team Vision. I am looking for strong dedicated and fearless women who are ready to learn new things and gain healthy habits on the way. Are you down? #strongwomen#onlinecoach
008 minutes ago
Remote session #TechniqueTuesday . Weightlifting is a sport where you actually don't spend as much time doing the flashy or exciting things... but working the details like where do you generate you power from, how your weight is balanced, whether you are too tense or too relaxed - these details make your big lifts bigger 💪
Hi 👋 to all my new followers. Thank you so much for your support. I hope you continue to follow my journey to represent 🇹🇹 as a weightlifter... and please bear with me through the posts that don't show impressive overhead loads or flashy medals... these posts that show the work, the grind, the value of putting in 100% effort every day - these are a big part of what I share because I believe in having a high level of honesty and realism in my posts. Welcome to a profile where I will put my hands up and admit I have bad sessions, share a piece of my mindset, and share both the highs and the lows. It is easy to judge athletes based on our successes - but everyone's growth curve has a wibbly wobbly shape of ups and downs. So strap in. It's gonna be one helluva ride.
👋🏼 howdy bargain Christmas shoppers - I am selling my brand spanking new unused @acta.wear leggings for just £70 including postage! Sadly, they are too small for me and with our imminent trip to Canada there’s no time for me to do an exchange with ACTA. Have a wee look through my stories to see more photos and details ✨ I may even be up for a price negotiation...
Feature Friday 🚨🚨!!! Today we are featuring @lovepeople1231. Be sure to follow and check out his work.
12322 November, 2019
IT’S FEATURE FRIDAY 🚨🚨!!! We are back with the features! Today we will start off with the very beautiful and stylish woman of God @gerri71! Be sure to check out her page and give her some love! Also, if you would like to be featured, be sure to DM us so we can add you to the list.