Exercício para Perna, Glúteo e Bumbum ! Meninada pare o que está fazendo por 5 minutinhos e faça o exercícios Meninada para Ficar fitness e com Saude para sempre !! Bora Fazer!!
Quem Topa? Comente "EU TOPO"
> Meninas Comente, Marque as amigas e não esqueça de Deixem seu Like ❤️ <
Obs: não ultrapasse os limites do seu corpo; mantem os exercícios junto a dieta e essencialmente beba no minimo 1,5L de aguá por dia.
________________________________________________ 🔻DICA, simples, mas fundamental para quem quer mesmo emagrecer🔻
________________________________________________ 👉 Meninas anote em uma caderneta o que você come ao longo do dia pra saber o que estão comendo e fazer uma alimentação equilibrada e conseguindo controlar sua alimentação!! ________________________________________________ 👉 E também a você sempre estabelecer uma meta de peso a perde, isso é muito eficaz para que nosso cérebro foque neste objetivo!! ________________________________________________ 🔥FAÇA PARTE do nosso GRUPO no WHATSAPP🔥 para Receber DICAS para EMAGRECER de forma SAUDÁVEL. Para fazer parte do nosso GRUPO do WHATS clique no link azul da bio do perfil 👉 @HIIT_EMAGRECER_NA_PRATICA
________________________________________________ (Basta enviar uma mensagem dizendo "GRUPO") 🏃Temos somente 50 vagas no grupo Gratuito para Emagrecer 🏃
Sooooo I drank alll the wine last night😎🤘🍷 which led to a SLOW morning (can't hang😂), haven't washed my hair in 5 days (freakin love dry shampoo), zits are popping up galore because it's about that time of the moon cycle 🌙 and had to cancel my debit card due to fraduelent activity 😭😭. Gahhh must stay positive, must SMILE ✨🌻 Its crazy to me that used to be my life, I hit the snooze button every day and let all of my excuses determine my quality of life. But dude, my job is to get better every single day now 😍🌿🦋 just grateful for #ThatFreeLife so I can be a hot mess from home today 😂💜 Soooo enough ramblin--checkin into my online support group, and pressing play to crush some serious negative energy 🤛🤘 happy Friday boo💋 I'll be over here like 💃if you need me👭🌌📲
Perspective is everything.
My car would not start at 6:45 am as I left for a meeting. 🙁 Had to wake my sleeping hubby to come jump it for me. He thought it might be an isolated thing so sent me on, but told me to try it again once I got to my meeting. Nothing😫
So the battery is toast. But.
-Coworkers jumped me to get from meeting to next work location.
-Coworker lent me this portable booster so I can get home.
-Hubby found a new battery and can get it picked up today.
-This happened this week- while in town, not last when I drove to Omaha with kids solo and hubs was hunting outside of cellphone range.
-It’s Friday and there is coffee.
-We have a great weekend planned.
Thankful for little blessings 🙌🏻 #perspective#grateful#happyfriday#cartroubles#firstworldproblems#fitmama#fitfamily#fitphysician#travelingmom#workingmama#sahdadventures#balancingactfitness#highlandsranchfitmama
Most of the people I work with daily are women. And as such, most of them end up feeling feelings a lot throughout the course of our time together. I get it. I'm a feeling feeler too. And it can be really challenging when you are feeling a lot of feelings to feel like getting up and doing a workout of any kind.
So, because I love you fellow feeling feelers, and I don't want you to be ruled by your emotions and miss out on the chance to move closer to your goals, I compiled this list of feelings you might be feeling and the soulmate workout that can help you get through it on my coaching blog today!
💻 Just click the link in my bio and go to coaching blog! 🙌🏻❤️🏹
Superfood Buddha bowl for the win 😍 Eat your way healthy with this nutrient packed salad idea 🙌 This bowl is 489 calories with 28g protein, 56g carbs & 17g fats with a whopping 18g of fiber! Here's what's in it:
2 cup mixed greens
1 medium boiled egg
1 cup steamed broccoli
1 cup purple cabbage
1 tbsp sunflower seeds
1/2 cup lentils
1/4 cup micro greens
1 1/2 tbsp hemp seeds
Top with your favorite dressing and you'll be set 😋
Inspired by @thehealthymaven
Credit- @meowmeix .
🎃 Healthy Halloween Treat 🎃
Pumpkin Veggie Tray
This veggie platter is a Halloween party essential! Try constructing this spooky pumpkin from baby carrots and black olives. The stem can be made from broccoli, the end of cucumber, or a celery stick. Serve with Slithering Snake Dip! (Check out yesterday's post). #GetFit2StayHealthy#healthyrecipes#Halloween#getfitnowaskmehow @CoachGinnyToll
There were an overwhelming amount of responses to my stories yesterday regarding my lower back pain so thank you a million!! A ton of you suggested a chiro which I'm not against, just need to find a legit place that I don't feel is just a money pit. I also got many suggestions for you tube videos and started one last night (Sarah Beth Yoga).
I wanted to do like 10 back to back bc I have no patience but I think these small moves will help significantly overtime. I woke up this morning with pain still but it seemed a bit better. I did the yoga sequence again this morning to loosen up my back since it's at its worst in the am.
☝🏼btw, a good example of trying to do ANYTHING with a child 😂
Happy Friday!!! Love you guys, thanks for all your help!! Xo
I just love dark chocolate 🍫! Here's a great post from @nutritional_factz! Thanks! ・・・
Always keep a stash of dark chocolate at the house. In fact, I have a little dove dark chocolate everyday after dinner. Not only does it satisfy my sweets cravings, but keeps me away from larger desserts. ---
There are plenty of benefits that come from the cacao in dark chocolate. No guilt feelings here!! I indulge in moderation 🍫
Cacao's health benefits are related to natural compounds in the bean, including epicatechin, which has antioxidant and anti-inflammatory properties, and resveratrol, known for its neuroprotective effects
When selecting chocolate, look for higher cacao and lower sugar content. Your best bet is raw cacao nibs, which can be eaten whole or ground into powder for use in recipes
Many studies have confirmed that cacao can benefit your heart, blood vessels, brain, nervous system, and helps combat diabetes and other conditions rooted in inflammation . .
So this is me 2 WEEKS POST SHOW 💁👙💪 Honest and unapologetic.
Loving your body at every stage of your journey is so much much easier than it sounds. Reality of it? Well it's very difficult to go from being a little stage ready lean bean with a 6 pack on show and tidy rear delts 😍💪 to 6 kgs heavier in fourteen days with no visible abs, a loss of definifion in my upper body 😩 and obliques hanging on for dear life 😂. So how to do I tackle it?
With difficulty but with acceptance!
I could have dieted out of prep a little better (still can 💪) and I know my coach would have loved me to but I chose to take time off for myself for the last 2 weeks 🙊 and with that made a a few gains and not in the gym 😂. What did that 6 kgs give me? Apart from water weight, slight fat gain and some excess sugar?
Pancake days with my daughters. Date nights with my man. Tasting my mama's homebaking again. A night out with my friends. It gave me days off the gym after being there for training or cardio every day for nearly 22 weeks. It gave me time to play with my children and enjoy the moment knowing I wasn't in a rush to train and prep and run and sleep and eat and pose 😥😂.
So I could have reversed better. 100% honesty! Too much sugar is never a good thing as I've said in my last posts! But come Monday I have a new amazing sustainable nutrition plan for growth ready. It was ready before then 🙊😂. Sorry coach 🙋🙊. And a heavy but hard training plan to attack.
I am by no means perfect and this is not the exact shape or condition I want to be in but if I only showed you the abs and shreds and kept posting throwbacks of stage shots (I have so many 😂😍💁) then it wouldn't be fair or honest or real. This is me today. 2 weeks post comp. Unapologetic.
Bring on not a season but a lifetime of gains to make 💪🙌. Physical and Mental. Can't wait 💖😍💪🤓.
It doesn't look like it, but this is a sweet potato pie smoothie. I just really needed some spirulina in my life.
••••Sweet Potato Pie Smoothie••••
Flaxmilk + 🍌 + steamed➡️frozen sweet potato + date + almond butter + vanilla + cinnamon + matcha + spirulina + @groundbasednutrition plant-based vanilla protein.
**Topped with @kashi island vanilla whole wheat biscuit and cinnamon
Girl, can't HELP it!
Check out this FIERCE mama!
This is her 3 month transformation & I hope it inspires you.
You see, she didn't join my group to learn perfection. She wanted direction & grace.
As a new mom, like me, we connected on the fact that we don't need anything else in our lives to make us feel inadequate.
We needed an uplifting community for accountability & fun.
It's hard to decide You want to make a change when your life is in the midst of a HUGE transition, like motherhood.
It's hard to force yourself to exercise on days of spit up and teething.
It's hard to believe you're more than a feeding machine or butt wiper.
This beautiful friend is teaching me that showing up for yourself on the hard days is TRUE strength.
Also, forgiving yourself when you just can't is REAL LIFE & relatable.
What we do isn't about perfection, it's about progress & growth.
Please help me cheer on this beautiful mama. I'm just in awe of her!!! 👏🏽😻 If you have any questions about what our groups do, DM me & I'll give you the SCOOP 😉
Here's a taste of #bodycamp from this morning! We do full body workouts & it is always different! I love to use a variety of equipment- bars, dumbbells, balls, steps, etc... Ladies!! Come join us at Snap Fitness Ashland at 8:30 am Mon- Fri. First class is always FREE!! Tag a friend to join you!! #yougottastartsomewhere#fitmama#thisis40#feelbetterlookbetter