#postyourproud I’ve been thinking a lot about comparisons. This morning when I took this photo after finishing Week 17 legs I was feeling so happy to be feeling stronger, and to see my little quads starting to grow (also 17 WEEK WHAT!)
But this afternoon I’ve been mindlessly scrolling on Instagram, and I’ve been digesting a heap of photos of amazing, strong women with flawless muscles doing unreal workouts. Suddenly my little legs seem a bit silly in comparison right?
Instagram is full of people putting their best foot forward - photos taken with the best lighting at the best time of day! People whose JOB it is to train! People who have been training for years! And all of those people are incredible and deserve to feel amazing and proud of their success. But equally, their success doesn’t mean that I should think poorly about myself (or that you should think poorly about yourself!). We are all running our own race, and we all deserve to celebrate each and every win.
So here I am! With a big smile and with legs that can do more now than I ever dreamed they could (come at me jump lunges I’ve got you covered 💪🏼). Here’s to feeling strong and not letting comparisons steal our thunder ⚡️
1 056 minutes ago
Sağlıklı kaçamaklar ararken nasıl bir pasta yapalım da şöyle şeker krizlerimizi en hafif şekilde atlatalım diye tarifler denedik. İşte onlardan biri de bu ŞEKERSİZ PASTA 🍰 ister sizin ister çocuklarınız için mükemmel bir tarif👍🏻
ŞEKERSİZ PASTA🎂 @erhanhoca
1 su bardağı @kenton sarı mercimek unu
1 çay bardağı keçiboynuzu pekmezi
Yarım çay bardağı zeytinyağı
4 yemek kasıgı kakao
1 paket kabartma tozu
1 çay bardağı yoğurt
1 portakal kabuğu rendesi
1/2 litre süt
1/2 su bardağı nişasta
1/2 su bardağı bal
1 paket vanilya
Yumurtayı iyice çırpıp, yağ ve yoğurdu ilav ediyoruz. Çırptıktan sonra; kakao, k.tozu, pekmez ve unu ekliyoruz. İyice çırptıktan sonra borcama alıyoruz. Önceden ısıtılmış 180 derece fırında pişiriyoruz. Çok çabuk pişiyor. Arada bir kontrol etmeyi ihmal etmeyin;) o pişince fırının kapağını aralayıp soğumaya bırakıyoruz. Ilındığında keki pipetle delerek süt ile ıslatıyoruz.
Tüm krema malzemelerini ufak bir tencerede güzelce karıştırıyoruz, ve karıştırarak muhallebi kıvamı alana kadar pişiriyoruz. Henüz sıcakken ıslattığımız kekin üstüne yayıyoruz. Ben hindistan cevizi ile süsledim, zevkinize göre ceviz çiğ badem ve fındıkla da süsleyebilirsiniz. Çok lezzetli ve hafif oldu. Afiyet olsun.
Weigh in Day 32-
134.6 lbs. with socks on
Late night weigh in.
It seems I gained a pound
But still down ⬇️ 2.4 pounds!
I'm a bit bloated today. *I gained 7 pounds after just 3 of my 5 1,000mg Solumedrol IV treatments
Then I had 2 weeks of Prednisone
Ride it out with ODLO Cycling apparels, available at TripleFit Singapore or shop at your convenience here at https://bit.ly/2UHYZSy.
1 24257 minutes ago
LASTCOMP📷.📋Goal: Aim for improvement/strength in the Gluteal Fold Region. 📕Outcome: Small minute gluteal fold strength, as displayed in these photos (photo1) same pose, same photographer @jelita_magic_photography No photoshop, just 1 year later with heavy squats & deadlifts.
♥️WARNING: These gluteal fold photos are extremely challenging for me to post; however I wanted to show the formulation that @joshmassive & I implemented to obtain this ever so small improvement. 📌My previous supporting liftingcoach @reformstrength had moved gyms so I asked @joshmassive if he would support me in my goal: “to improve the fold region via heavy squats & mostly sumo deadlifts”. He stated he would support me & yes improvements could be made, however I would require to add in a lot more isolation glute work & glute thrusts & bridges as recommended by the cutting edge research of @bretcontreras1 & @bradschoenfeldphd .
📌I stated to Josh I respected, studied, & read the research for years & would like to implement more volume & glute focused days, however I knew if I did, I would have to compromise my bench strength, calisthenics, running & tennis Training. I exclaimed to him that I was willing to dedicate 1 day to squats & another to deadlifts & focus on getting stronger but in turn focus on the mind:muscle connection & squeezing as hard as I humanly can. I focused on intensity as opposed to volume. That’s all I could do, because I would physically burn out if I added more into my training.
📌More improvements could have possibly been made, however with my training style I am thankful with the outcome. In the midst of this I benched 57.5kg, deadlifted 142.5kg & did 22 Full Range Chin UPs & hit 90kg squats weighing in at 57kg & 12% body fat all within 1-2 weeks of my comp. Am running faster & hitting a harder tennis ball. This was exactly what I was aiming for. All round performance PB’s before hitting stage again. As I expressed in my previous “competing post” swipe to see ↔️ if I want to compete again I have to dedicate time to isolation & glute training. It’s about dedication, desire & commitment, this needs to be authentic & intrinsic. I can’t rush that process.
🎧 On - 🌎 Off. Let’s Work 🏋️♂️
“I’m not where I’m supposed to be, I’m not what I want to be, But I’m not what I used to be. I haven’t learned how to arrive; I’ve just learned how to keep on going” 💯
A best friend is
"a therapist you can drink with,"
and much more.
"The Thing With Friends
When You Get Older
That They Can't Be Replaced "
with whom I have
a lot in common
is better than
with whom I struggle
to find things to talk about.
With real friends
I don’t have to make it official.
It just is.”
“If a 'friend' tends
to disappoint me over and over,
that’s mostly my own fault.
When someone has
a tendency to be self-centered,
I need to recognize that
and take care of myself;
People aren’t going to change
simply because I want them to.”
Be emotionally supportive.
This is an important element of any adult friendship.
refrain from criticizing each other
and tend to be nonjudgmental.
Best friends go out of their way
for the people they care about,
and it feels good to both parties.
Thoughtfulness is a quality
that deepens and strengthens
Our best friends do things for us
no one else would think of.
When you know you can call
on your best friend 24/7.
Best friends accept you
and all your flaws.
They don’t expect perfection.
When you aren’t at your best,
they are understanding
rather than critical.
A strong friendship defines you both
and help each of you
navigate this thing called life.
Your friend is a mirror
who reflects back to you
who you are to them.
In other words,
your best qualities shine,
and those pieces
that need improvement are not judged
It's hard for some of us to cry alone.
we might need a shoulder to cry on,
and having a friend
you feel comfortable doing that with
is a gift.
When facing difficulty,
you can really let your pain out with
can be invaluable.
Best friends have your back.
Knowing you can trust another person
with your well-being
allows you both to explore
and enjoy more new things
than you would on your own.
It is life-affirming
to have a best friend
to help pull you up
but never put you down.
You have to be willing
to give as much as you want to get,
but I don’t know anyone
who thinks a good friendship
is not worth the effort.
PEACE & LOVE FRIENDS✌💜
Arm day GAINS were on & poppin’ today. I’ve never taken so many pictures of just myself in one day in my life, let alone in general. Must be the weather 🤷🏽♂️ Y’all do it waaaaaayyyyyy more than I do so don’t judge me 😂
Stop by TeamSwoh.com/shop (link in bio) to Get The Gear today!
Tried something new today. I figured why not live a little & do something somewhat dangerous since I don’t care about my own well-being & all 🤷🏽♂️ After practicing for 15 minutes with one of my big Bros brotha Solomon helping me find my proper placement so I don’t crash & burn, I executed a burpee immediately into a vertical box spring in one motion, clearing it at 5 foot 3 inches high (Level 8). Always push yourself Swoh fam!
Stop by TeamSwoh.com/shop (link in bio) to purchase your TeamSwoh gear today!
🥩Keto Steak Fajita Collard-Wrapped🥬 Burritos 🌯🍀😋
🍀 Struggling to get into Ketosis?
❤️ 𝙂𝙚𝙩 𝟐𝟏 𝙆𝙚𝙩𝙤 𝙍𝙚𝙘𝙞𝙥𝙚𝙨 sent to you 𝙒𝙚𝙚𝙠𝙡𝙮! 𝗙𝗢𝗥 𝗙𝗥𝗘𝗘
☝️ Click the link in Bio to join @goketofitness
½ lb. grass-fed steak (such as
rib-eye), sliced into strips
4 large collard green leaves
1 red bell pepper, sliced thin
1 small onion, sliced thin
2 tbsp. extra virgin olive oil
1 cup green cabbage, shredded
½ cup tomatoes, diced
1 tbsp. cilantro, minced
1 avocado, pitted and smashed
½ tsp. salt
¼ tsp. black pepper
½ tsp. chili powder
½ tsp. cumin
Serve with fresh salsa
In a large frying pan fill it up ¾ of the way with water. Bring the water to a boil. On a cutting board take each collard green leaf and using a sharp knife shave the thick stalk down until it is the same thickness as the leaf. This will allow the leaf to become more flexible for wrapping.
Using a pair of tongs place each collard leaf (one at a time) into the boiling water for about 30 seconds. Remove the collard leaf and lightly pat the excess water off with a paper towel.
In a pan sauté your onions and bell pepper in the olive oil a few minutes or until they are nicely browned. Add in the sliced steak, salt, pepper, chili powder and cumin then sauté for 2-4 minutes depending on how you prefer your steak to be prepared.
Wellington airport fully stepping up their game in the food department, NOT MAD. Time for some good food, can’t wait to get baking tonight 💥
5 1122 hours ago
A little #tbt action because I am feeling how my face looks in this pic! I am LOVING life right now. It has taken me a long time to just focus on things that make me HAPPY! You guys no amount of money, “things”, or notoriety will ever ever ever replace you being happy with yourself. Work on you. It’s the best investment you can ever make 💜
7 2061 hour ago
WHAT’S YOUR EXCUSE?
Hey babes 👋🏼It’s time for another post work out chat with Grace. So take a seat and put on your big girl pants cause this is gonna be a real one.
I’ve been asked by so many people over the last year, “How do you work out or eat clean with a baby/toddler, business and wife life?” My question is, how do you not? What is stopping you? What is keeping you from achieving your goals?
The excuses I’ve heard:
• I have no time
• I don’t have a gym membership
• I don’t know what to do
• I have no motivation
• I work too much
• I don’t know what to eat
• My kids won’t let me
• I’m too tired after work
My solution to all of those. MAKE YOURSELF A PRIORITY. Plain and simple. If you’re a stay at home Mom work out when your kids are napping or even better include them! Whether that’s 15min or an hour. Something is better than nothing. If you’re a working Mommy/Woman and you go to work at 8am and get off at 5pm and maybe your kids have practices after work. Go in the morning to the gym. Get up early and work out at home. Work out late.
I promise you there IS a solution to any obstacle that you think is stopping you. Don’t know what to do? YouTube, research, ask a friend, ask me (I do offer everything you need 😉)! Don’t know what to eat? Invest in a Nutritionist (highly recommend @hailey_dowell) Don’t have a gym membership? Buy a pair of dumbbells their are hundreds of home work outs you can do. Sit down and schedule your week! Everything from workouts, school, work, meal etc. Failing to plan, planning to fail.
It all comes down to. How bad do you want it?
My favorite quote: “When you want to succeed as much as you want to breath, then you’ll be successful.” -Eric Thomas
Now go out there and get what yours!! Everything you want is on the other side of your fear and excuses.
- With love G 🖤