I have to be honest with you. When I first saw this photo of myself from a photoshoot I did last weekend, I ripped it to shreds. I hated how my stomach was pooching over my shorts. I hated how my hair part looked weird and messed up. I thought my face looked too round and my facial expression was bitchy. The list goes on, and it doesn’t get any nicer. ⠀⠀⠀ ⠀
But then I decided to reframe how I looked at this photo. And you know what I decided? I actually look pretty fucking bad ass. My legs look strong as hell BECAUSE THEY ARE. My hair is blowing in the wind like fucking Beyonce. My abs are actually sort of peaking through (btw I’m 24 weeks post-show), and my facial expression? POWERHOUSE!
It’s so easy to hate on ourselves, and Lord knows I’m my own worst enemy. But since devoting this month to shifting my attitude, I refuse to let these negative and honestly ridiculous thoughts about myself become the reality. Not today Satan. ⠀⠀⠀ ⠀
So if you also struggle with being too critical of yourself, I want you to comment THREE THINGS that you love about your body and what it’s capable of. Let’s make these things our reality, because to everyone else, they already are! ⠀⠀⠀ ⠀
Outfit is @ryderwear - PHOEBS10
1 minute ago
[👦🏻] X’mas is just around the corner🎄
371st Day of Intermittent Fasting
Have a great day/nights
🔥🔹 Best Pre-Workout? 🔹👇
Before you buy some garbage pre workout called shredded or megapump3000, here’s four pre workout supplements that can actually help you minus all the chemicals and marketing.
BCAAs: BCAAs are three essential amino acids (EAA) that make up a large chunk of all EAAs in the body: leucine, isoleucine, and valine. A recent study showed consuming BCAAs without any other amino acids present does not increase muscle protein synthesis (the formation of muscle). This has given BCAAs a bad rap recently, however, this study does not discredit years of research of the benefits of BCAAs, some of which is shown above.
Creatine: Creatine is a naturally occurring compound found in food. It is the most researched supplement ever so I can say very conclusively: it’s safe and it works. Creatine can help give you a bump when it comes to gaining muscle.
Caffeine: Most people don’t look at caffeine as a supplement but nothing helps me get going for a workout like a cup of coffee. Caffeine helps with lipogenesis and performance and there’s a reason every pre workout supplements is filled with 100-300 mg of it.
Sodium: While sodium isn’t necessarily a supplement, having enough in your body is critical before training. If you do not have a proper electrolyte balence before you training your performance will GREATLY suffer. Stick to colored salts like a pink Himalayan sea salt.
So before you drop money on crap pre workouts that will make your face go numb just stick to these four instead. 👊
🔊🔊🔊Coming 'Feb 2020' we will be increasing our Reformer beds & classes... STAY TUNED 🔹️🔹️🔹️
⚜Recovery ⚜Activation ⚜Toning
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12 minutes ago
I find it laughable that people think golfers don't need to have a great fitness regimen! -
If you take a look at this you will see all of the muscles that go into a golf swing! I believe that all of these muscles need to be properly trained to improve the golf game, but there are a couple that I want to talk about today. The Outer hip/glutes, the lats/mid back, and the abdominals!
The outer hip and glutes need to be trained to help you create ground force, rotation, and drive through the impact of the ball! These muscles can be trained through squats, lunges, and tons of other great exercises, but one that I like the most is lateral squat jumps! This helps to create explosion and does so in a way that mimics the motion of driving through impact in a golf swing!
The lats/mid back are crucial and often times underdeveloped in a golfers swing, think about as you're coming down to impact the ball, feel that in your lats? The lats help create the power headed towards the ball, and the mid back helps to keep you stable at a level axis as you complete the swing! My favorite lift for the lats in a golf swing is the cross body single arm lat pull down! -
Finally the core! I think this is one everyone sees as important in the golf swing, but I want to bring attention to it! The core helps not only your power in the rotation, but also helps with the balance in your swing to keep you on plane, and allows you to stay consistently in the fairway!
Как компоновать руки в тренировочной программе? .
Вариантов подобной компоновки существует больше, чем в Китае риса. Каждый способ имеет свои ЗА и свои ПРОТИВ. Популярные СХЕМЫ СПЛИТОВ:
1️⃣Спина + Бицепс.........Грудь (или дельты) + Трицепс. Преимущества: вы в один день грузите сразу ВСЮ толкающую или жимовую группу и во все остальные дни она ЦЕЛИКОМ ОТДЫХАЕТ и растет. Недостатки: после тренировки "большого брата" маленький слишком утомлен для серьезных нагрузок. После тяг штаги в наклоне и подтягиваний у вас не получится взять на бицепс обычные свои тяжелые веса.
2️⃣Спина+Трицепс.....Грудь+Бицепс Тут у нас все поменялось местами. Преимущества: маленькому пофиг на то, как тренировался "большой" брат из другой семьи, поэтому он свежий и может выполнять тяжелую работу. Недостатки: меньше полных дней для отдыха конкретной группы. Скажем вы потренировали сегодня с грудью бицепс, а завтра идете тренировать спину. Во время тренировки которой нагрузка СНОВА будет частично ложится на бицепс (т.е. он вместо отдыха на следующий день снова работает). Тем не менее, этот (второй способ объединения) мне нравится гораздо больше чем первый.
3️⃣Бицепс+Трицепс...С моей точки зрения, лучший способ правильной тренировки рук. Недостатки: вам потребуется еще один дополнительный день (тренировка) для того, чтоб так воздействовать на свои руки. Преимущества: очевидны. свежий бицепс и свежий трицепс могут активно работать.
🏢 ЦУМ первый этаж левое крыло
🚐 Доставка по Усть-Каменогорску
#bodyenergyuk #построимтеловместе #oskemen#ustkamenogorsk#sportnutrition#ridder#semey#kazakhstan#strong#powerful#heavy#fit#stronger#fitness#flex#instafitness#instafit#instagramanet#instatag#motivation#muscle#muscles#muscleandhealth#squat#gym#gymlife#instabodybuilding#bodybuilding#bodybuildingmotivation#bodybuildinglifestyle
Spinach is an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach.
👆Lo Más Importante Es Empezar....🚶♀️
High Intensity Pull Workout💪🏽
Like, save, and tag your BFFs🙏🏽
Got you guys with a full pull workout today! Think about the benefits. Now you can open doors with less effort. Chop vegetables with more force. Uhh. Seems like enough to me.
🚣♀️ Single Arm Cable Row 3x12
🚣♀️ Pull Up 3x12
🚣♀️ Barbell Row 3x12
🚣♀️ T Bar Row 3x12
🚣♀️ DB Curl 4x12
🚣♀️ BB Curl 4x12 (first video)
Progressive overload is key! Make sure you’re adding weights, sets, or reps workout to workout!
8 hours ago
“Soon be off, are you nervous?” asked a runner from a local club. I checked myself and replied honestly, “No, not today just out to enjoy the ride”. We wished each other a good run and set off. I reflected on his question for about the first mile, no I wasn’t nervous, this wasn’t a race, but it was still a hilly half marathon awaiting. I remember my first half, Manchester 2017. The day before I was a wreck; snippy about hurting my knee and worried about getting enough carbs in. Fast forward 2 years and I’m running 13.1 for fun, confident I can ‘get round’ even with 1000ft elevation and 3 weeks after running 2 marathons. I didn’t check my watch until I crossed the line, 1.56.45, 2 minutes faster than Manchester 2017 despite going easy and the hills. I’m not banging on about times or pace, I’m just reflecting on 2 years of committing to this sport. Looking forward to racing a half, I have my sights set on one now.
21 hours ago
For what it’s worth:⚡️
“It’s NEVER too late to be whoever you want to be.
I hope you have a life you’re PROUD of, and if you find that you’re not, I hope you have the STRENGTH to start over.”
I vibe with this 🔥
*Pro tip: Next time you get a fresh cut, ask to get your eyebrows shaped. Life changing 💯