Bless every Sunday comes with wine, cheese and a charcuterie board 🍂 #cheers
You can’t fail if you never give up🌹 • • P.S. just tryna grow delts big enough to look like I lift and be able to bench your mans squat PR.😛💪🏻
Finally getting cold out in jersey 😈 Time to get thiCCC
Post work out Gym selfie 🏋🏽♀️💪🏽🙌🏽
They say pursuing your dreams is how you become homeless, but I think "they" simply lack foresight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Plan B's are necessary to stay realistic, so create one or more. Still, be wary, these B's will haunt our conscious thoughts like ghosts of past mistakes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The first apparition appears a familiar one. Temptation: to choose the easier, more secure path. But that's just to start. Then, a barrage of oh-so-familiar recurring nightmares will come out of the woodwork: Rationalizations. Excuses. Justifications. Doubt. All ruled by their one unifying force- Fear. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So if you're scared - Make the Plan B's. Plan it out. And then BURY them in your subconscious. Don't let them seep into your daily & momentary decisions, not even for a second. Stay focused. Move forward. And when you get so scared you wanna just stop & quit, simply remember, there's no such thing as ghosts. _________________ And just like that, flow writing has resolved for me yet another major cognitive dissonance in my mind, one that has confused me for almost 6 years now. That is, the dissonance between "Live your life to the fullest" & "Acquire safety and security." We've heard them both since we were born, yet how do we draw a line between our dreams & our livelihood? Where do you draw a line? Well, my guess is: You don't. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ (Side note: As always, solving one cognitive dissonance opened up 12 more 😂)
What’s your favourite back exercise? Mine is weighted pull ups, i’m doing 70lbs in the video (total of 265 lbs=195lbs body weight + 70 lbs). Weighted pull ups are great to build a strong back and help with the front lever progressions! #trainingwithdiabetes #type1diabetes #omnipod
Sipping on my protein shake to finish up my last calories for the day , I typically like to finish with a shake because it’s easy to digest before bed and I still get my adequate protein 🙌
Just out here trying to grow the 🍑 with @lizzygracebrown_
!! Save and add these moves into your next leg/booty workout! 1️⃣: 3 X 8 (each leg) weighted dumbbell curtsy lunges 2️⃣: 3 X 20 (each leg) single leg bench crossovers 3️⃣: 3 X 25 medicine ball squats with toss 4️⃣: 3 X 5.5.5 weighted bulgarian split squats with a hop. This is a brutal burn out I learned from @fitfully_rea
!! Begin with a heavy weight do five reps then drop to a lighter weight, 5 more reps, then burn out with body weight at the end. Seriously, my legs and booty were on F I R E after these! 🔥 . . . . #legday #peachy #squats #gymshark #gymsharkwomen #whitneysimmons #fitness #fit #bootyworkout
After an amazing weekend in Surfers Paradise enjoying my man’s birthday and watching my girl @dalejai
absolutely kill it in her first WBFF show, it’s now home time for us. Today also kicks off the beginning of peak week for me and at 5 days out from @ifbbproleagueoz
National Titles I have my eyes on the prize 💪🏼
HEY GUYS THERES A NEW VID ON MY CHANNEL!!! link in bio 💕 If you know me you know i’m obsessed with cafès 😅 like.. weirdly amused by cafès😂 please let me know of your fav places in the comments down below bc ya girl needs to visit them 🤤🙌🏽
AW4 Aesthetics Cook book Vol 1 - 🍤 🌮s!!!
A king will constantly be tested, challenged and put thru the paces, it's doing what no one else can and expecting nothing in return, immortal glory for the ultimate sacrifice. 🗡
Just trying to be @mirandacohenfit
in my Buffbunny joggers.😜 . . . I always forget I have these pants but they’re super comfy and can be worn to the gym or casually. . . . I kind of want to start posting more healthy recipes/cooking stuff.. comment or message me if you’d be interested in that!
So thankful for @toneitup
leftovers 💁🏻♀️ especially when you really don’t feel like cooking! This weekend I did no workouts at all and it’s also my last weekend to drink anything🍷🍺 I’m going to start cutting out the alcohol for the rest of the month. No particular reason why, just I guess to take a further step closer to my fitness goals. I am mostly a beer girl so the bloat I get from it is unreal 🙈 I also didn’t have in mind any type for length of time I wanted to do this for because I don’t really have any events coming up so the end of the month goal sounded good to me lol. Next week I’m going to also strive to workout 5 days a week for 30mins or more. Last week I did 4 days which wasn’t easy to hit that goal when you’ve gone a month with no workouts prior 😬 I’m kicking myself for that now because my knees start to really hate me when I put a little weight back on so there’s that. Last week I had to work thru the pain with making sure I wasn’t pushing myself so that I didn’t create some sort of injury. I struggle hard with this, I want so badly to load on all the weight I can and squat or lunge with it but I can’t 😢 if I get above 20lbs I pay for it dearly! And my ego gets in my way sometimes when I do load more weight on the bar 🏋🏻♀️ just trying my best over here but very much wish I could do more! : I hope everyone is having a great weekend ❤️
Nikki do you love me?? 😂😂 But on the real, if calisthenics movements are starting to get too easy, you can always add weight. By definition calisthenics is body weight exercises so if you really wanna follow the rules and use zero weights you can always just increase your bodyweight(bulk). But that only goes so far until you start getting fat. I personally have no problem using weights, in this case a medicine ball, to make my calisthenics movements more challenging.... just make sure your form is on point so you don’t injure yourself.
In order to see the results you’re working so hard for or reaching your “dream body” you need to be in the right head space✨💭 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you think negatively you will begin to feel frustration and your whole mood can turn critical and motivation begin to crumble. Your mentality is everything🌸🌿 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀ Fuel your body with positive thoughts and emotions.. and results will begin to show for you 🌟 ⠀⠀⠀⠀⠀⠀⠀
Are you wanting to lose fat but don’t know where to start? First of all I want to say you don’t need to start running for hours on the treadmill or eating 1000 calories a day🚫 stop.. don’t do that !! Here are some tips that I always recommend to my clients and that have worked for me ☺️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Your nutrition 🌱 It’s common knowledge that nutrition is the #1
most important factor in losing weight. Eating clean whole foods in a calorie deficit will help you see the fat loss results faster and in the healthiest way.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Sleep 💤⠀⠀⠀⠀⠀⠀⠀⠀⠀ Proper rest will allow your body time to recover and relax. High stress can effect your hormones, appetite and mood so lowing your stress level is key. ⠀⠀⠀⠀⠀⠀ 3. Lifting weights🏋🏼♀️ Never be afraid to lift heavy !!! Girls, you won’t start looking bulky or like a man.. you will in fact look more feminine by enhancing our natural curves. More muscle mass will help your body burn calories quicker leading to faster weight loss.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4. Protein 🥜 Protein doesn’t necessarily be going home post gym and eating an entire steak but eating an adequate amount of protein is essential to muscle growth but also muscle recovery.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5. Lastly Cardio💦 Cardio is a good tool for fat loss, but not the only one. And definitely not the most important. Try to incorporate cardio into your workouts 1-3 times per week but don’t rely on it to be your main fat burner. Results will come slowly but sticking to your routine and staying consistent is key. Think long term development and growth 🌟
Since it is world mental health day I wanted to give you a few reminders ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💜 You are not alone and deserve support ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌟 You have the right to be heard ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌸 You are loved and appreciated ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌿 You are ENOUGH ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your mental health is something that should never be overlocked or undervalued. Many people love you and you deserve to find the happiness in life you deserve✨
If you want an aesthetic physique, you must train accordingly.
CALISTHENICS VS. AESTHETICS: Although you can definitely build lean muscle & a shredded physique with calisthenics, it really isn’t the best way to build muscle. This is mainly because the lighter you are, the easier calisthenics will be. Personally, whenever I try to bulk up and put on size, I find that all my calisthenics movements are a lot harder to complete. Carrying extra muscle will also slow you down for any cardio exercises like boxing 🥊 & running 🏃 I find that being around 8-12% body fat is ideal for CALISTHENICS. While 12-15% body fat is more ideal for putting on lean muscle aka AESTHETICS. My current style of training is a hybrid of both calisthenics and weight training, which lets me stay functional and athletic, while still maintaining a decent amount of size. The benefit of calisthenics is that it helps you build a more proportional and healthy looking physique, while excessive weight training will make you look bulky & ruin your aesthetics. So the main point is, calisthenics is great for building a lean & shredded physique, but you will never be “big” (like a bodybuilder). So if being “big” is your goal, you should definitely include some weight training in your workout program.