Closer stance squats are nice 👍 Feeling better, going through the motions.
1 31 minute ago
I was in a foul mood today after working overtime☹️That’s the long and short of it. Grouchy at everything, feeling uncomfortable in my own skin, generally unpleasant... I couldn’t get my head in the game at the gym so I just went home. My shirt is cute though💪🏽🍑🥂 I’m going to paint my nails and relax - try to pull myself out of this downward spiral I feel coming on🙁
What a long day!
Early morning bicep and tricep workout, some cardio and abs. Then back again after work for some vitamin D, a little more cardio and a sit in the sauna. Then I had an appointment with my nutritionist and financial advisor and voila! It's 11:30 and I'm finally just settling in for the night. Back up brought and early in the morning to do it all over again.
Question. When did the days get so short and/or when did life get so busy?!?! I feel like there are never enough hours in the day for it all... .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. ..
10 minute incline treadmill walk
3.5 mph incline 14
3 sets 10 reps
Reverse bicep curl
Overhead tricep extension
Wide bicep curl
High cable bicep curl
Overhead cable tricep extension
Just a lil break from lifting vids as I fix myself so might as well post some foods 😁 This is my go-to snack literally every single day right now 😂... Anyone else digging skyr n nannerz? #dailysiggis
3 84 minutes ago
WELP I DID A THING TODAY. @isaac_wedig_ocbpro murdered my back and shoulders at like 1 o’clock and I didn’t want to be a sally so went back in for the big girl lifts at 9.
Squats haven’t felt stellar since the meet so I was DROWNING MYSELF in ammonia today, and the knee cave is pretty friggin’ bad in that last set - gonna fix that up.
Describe yourself in one picture....
I think everyone knows my love for pizza. .
“But how do eat pizza and still stay so fit?”
A. I’ve been tracking macros forever. No it’s not for everyone and no I won’t do it forever, BUT it has taught me proper portions and how to be flexible with my diet. If I’m going to have pizza, I’ll eat veggies and lean protein the remainder of the day. .
B. Plan.Plan.Plan!!!! I’m not saying everyone needs to prep all their meals and have them all ready to go in Mel prep containers.. again that’s not for everyone. I don’t care to do that for ALL my meals... I like to prep a protein or two for a few days and a carb, but not full meals. Try to plan your daily eats a day ahead and believe me when I say it makes life so much easier!! Especially if you’re trying to have pizza!
C. I bust my booty in the gym! Total calorie allowance is based on total activity level/calorie expenditure (among other things) so I work hard so I can eat all the foods haha. .
D. I don’t let food co tell me or my life. I don’t label foods as good or bad and I do t let myself feel guilty for eating certain things. It’s not hat serious people. I eat donuts on Sunday with my kids, I’ll meet my girlfriends for gelato, I’ll try yummy things when we travel. If you take care of your body and eat nutrient dense food majority of the time then there is no need to feel guilty for eating something you love!!! #balance .
There is absolutely no reason to@I enjoy the foods you love or even a whole food group!!(unless that’s what YOU want to do). .
I try and teach my clients this philosophy and mi date. It’s not the diet that matters, it’s what you do after that. This way of thinking is great for sustainability and long term. .
0 96 minutes ago
1 206 minutes ago
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Think about it.
And remember this is coming from a dude that trains Olympic Weightlifting regularly, one of my favorite movements is the Snatch.
But is it necessary for YOU?
Chances are the answer is no. The population that NEEDS to snatch is very low and mainly consists of people that compete in Weightlifting or competitive fitness. You could argue that athletes of other sports could benefit from snatching as well, but it’s primarily made up from the previously mentioned population.
Now hold up before you get upset…
I’m not telling you to stop snatching or to stop weightlifting. I just want you to consider what you are working to accomplish in the gym. Is training the snatch necessary for those goals?
If you answered yes, go ahead train on!
If you answered no… again I’m not telling you to stop. But you now have something to consider. Do you spend your time in the gym training an exercise that is not contributing much towards your fitness goals, or do you redirect your efforts?
Here’s the kicker.
I’m all about the enjoyment of your time in the gym.
So if practicing Olympic lifts brings you joy, DO IT.
Don’t take something away from your program if it’s something you truly love, something that you look forward too, something that makes you happy. .
So consider your goals, and consider where your time in the gym is spent.
I don’t want you to cut out the things you love in the gym, but be aware of where your energy is placed. Chances are there is a way to balance your training in a way to support your goals while allowing you to still do movements in the gym that you enjoy.
And if you have never liked the snatch here is your permission to ditch it and move on to an exercise that will provide you more value.
1 97 minutes ago
My boy @shafic_tayara got me feeling some type of way after getting this cut with them “RARRI🐎” Trimmers! @getfbn
Shafic, Finish the infamous line for me dog “Ladies, you gotta.......” ! #TheDeadliftPapi#GetFBN
Just finished most of #thedailysculpt compound lifts for the day, and then decided to try out a HIIT circuit from @natacha.oceane and DEAR GOD.
Hit a PR on squats of 185 for one set of 8 (200 club I'm coming for you 👀) and was in such a good mood I wanted to keep moving. I can honestly say it's been quite a long time since my legs literally collapsed under me at the end of a set, but that HIIT workout K I L L E D.
Taking it easy this weekend but then I'm running a 10k on Monday. I don't think I've run over 5 miles in probably years, so we'll see how that goes 😂😅
3 58 minutes ago
Everybody go vote for my friend Pamela to be on the cover of Fitness Gurls magazine!!! She is so Deserving - a Fitness Junkie, Expert Personal Trainer, Model, and Actress with a Heart of Gold! GO VOTE NOW. It says voting is over at 11pm, but the contest is in MST, so there's like 2 hours left. Good Luck, Empress @pamelaricardo !!! 😍💗💪🏾💅🏾👑 _
I’m in Jamaica 🙌🏼 I’ve been indulging in the different food and drinks which means I’ve been so bloated but am still so happy to be here
3 5420 May, 2019
The otherside of fear is freedom
The otherside of pain is healing
The madness keeps me from the otherside
The truth, the lie, the shame, the glory
The love, the hate, an endless story
The madness or the otherside
Next to the lifts / entrance to the Crossfit XVI Box, Macau.
1 4513 April, 2019
Some sessions, I get to reach deeper, go faster or heavier or both, test limits, both mental an physical (more of the former).
But after a moment to recoup (and at times a bit dramatic I’ll admit), I’m always ready and eager to go on.
Those are my favourite days ☺️😌😉.
Con éste mega OutFit Camuflayado de Under Armour Paraguay #UnderArmourPy hago Constancia que hoy escribí unas líneas más de mi historia. . . . .
Creo el mortal común siempre cree que todo es suerte, circunstancias, hasta está el que cree que es puramente víctima de donde lo lleve el viento. Tan baja llega la mentalidad de éste ser, que cree que su decisión ya no importa. . . . .
Pero la vida no nos sucede a nosotros, sucede para nosotros, tenemos el poder de cambiar el mañana, además del presente. No dejemos a la espera o esperemos a que suceda, no perdamos el control. Los fuertes elegimos escribir el guión de nuestra historia, pero para eso tenés que agarrar el lápiz y un papel. Un palma y puño para todos! 🤜🏽🤛🏼 . . . .
Waking up sore the day after a great training session is very satisfying. It’s a reminder that we put in work the day prior.
It’s when that reminder begins to negatively impact the next workout and then the one after , that the word “satisfying” gets swapped out with the word “aggravating”.
When we do any type of resistance training, two things are happening.
One: we are depleting glycogen which is the the energy stores within the muscle.
Two: we are creating micro-traumas in the muscle tissue.
Our bodies are pretty amazing so no matter what we do or don’t do immediately after our workouts, they seem to usually figure it out.
When it comes to recovering and making the most out of our training sessions, there’s a good way, a better way and the best way.
The best way is to give our bodies EXACTLY what they need, a rapid assimilating carbohydrate and a rapid assimilating protein.
The number one priority is survival and to survive, the body needs energy, more specifically glucose to refill that glycogen that was used up during the session.
The faster we can do that, the faster we can get to the part that we care most about, repairing the damaged muscle tissue which of course leads to.. building more lean muscle tissue and burning more fat.
For even more information on what to take post workout and why, send me over a message!
Always be looking for the bright side of things. Each situation is what we make of it. Something terrible can happen but it only last for that moment. Any thoughts or energy we give it after that moment is totally our own fault. View every situation as a blessing or a lesson and let all the bad go so you can continue to shine and grow! .
Sometimes I forget this and allow myself to get down or confused or even hurt but all those emotions are choices and I for one chose to be happy and look for the good in everything and everyone... Even if I have to look a little harder sometime 🤷🏼♀️👀🙃!