#WarmupWednesday today is a single movement that I picked up from a Continuing Education Course a few months ago taught by an EMG specialist named David Lemke. This is a
movement he created to get the glutes, hamstrings, and lower back to fire in the right patterns and order. -
The body works like an ‘X’ across the hips, meaning that loads get transferred across the spine to be supported by the opposite (right hand to left foot). Think of it like the cross beams of a bridge or house. This exercise is called cross extension and is designed for the purpose of resetting the nervous system to autonomic neutral (not sympathetic or parasympathetic), as well as training the posterior chain to fire in the order of: Glute, Hamstring, Opposite Spinal Erector. -
Start with both hands in a 90° position, palms up. Then extend one arm down and back, turning the palm up as far behind and extending the shoulder up behind you. Be careful not to turn the shoulder and externally rotate back. Then practice sliding your toe back across the ground as straight as possible, keeping those arms at 90°. -
Then combine the two together, with the opposite arm and opposite leg working at the same time. Note that this takes a couple tries and conscious effort to get down, as many want to work one side of the body at a time. Perform 30 reps at the start of your warmup.
Who can't get through their day without coffee?!⠀
I'm currently in LOVE with anything pumpkin spiced. I buy the sugar free pumpkin spice creamer and add it to my Americano rather than ordering the 400 calorie sugar packed drink at Starbucks!⠀
When it comes to eating healthy it's all about being creative so you don't feel deprived. Cause that's NO fun at all! I honestly never feel deprived cause I allow myself the things that my body craves in moderation. Or I trick myself and do something creative like make my own Pumpkin spice latte without all the sugars and added fat. ⠀
What creative things do you do to stay on track with eating healthy??⠀
Wearing the Pre2post Leggings from @loveandfitshop⠀
One year ago, Deb lost 22lbs in 12 weeks. The other day she commented on my facebook post saying this:
- "Been meaning to message you to say that one year since finishing the program I am still following the principles I learnt, still in smaller clothes sizes and have lost a few more pounds than where I was when I finished last December. Recommend Hayley’s program to anyone thinking of giving it a go. 💪🏻👊🏻👍🏻"
- 😍 that makes me very happy. It's not just losing the weight, it's keeping it off for the long term. My goal as a coach is always to help people succeed with that second part too. -
This is what Deb had to say at the end of the program last year, and what she's still enjoying now...
- "My clothes fit so much better and tops I had stopped wearing because they clung around my tummy now hang really well and don't make me look big anymore.
I love how I can also still enjoy alcohol and eating out and I have learnt that I have to just plan and adjust elsewhere.
Before doing this I thought I had to calorie count and slog it out in gym sessions with a personal trainer to lose weight but this has been a much less stressful way to do it for me personally. And I know I will keep it up as it has been a lifestyle change rather than a diet fad."
All about creating a lifestyle that works for you to achieve long term success 💪❤
My next Change For Life program starts 1st January 2018... the link to find out more is in my bio 😊
Today's public service announcement.
There are no fat burning foods.
There are no fat burning drinks.
There are no detoxes, cleanses or resets that will give you long term sustainable results.
If you are on a fitness journey and want results that you can sustain and keep for life, then you need to avoid these fads and trends.
They promise shortcuts and quick fixes. They provide that for 2-4 weeks and then you end up back to square one pretty soon.
Don't fall into that trap.
Spännisbild! 65 minuter cykel 1500kalorier! Känns enklare och enklare☺️ längtar tills kroppen är läkt så man kan börja köra styrka i överkroppen igen🙌🙌
As 2017 comes to an end I was thinking back to February and I was so tired of feeling tired and of my own excuses that I decided to make changes. I told my husband that 2017 is the year of our health. To make new healthy choices and changing our mindset. I am so excited to see what we will do in 2018!
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Arnold press done beautifully by @kristi.christian !! 💪🏼
Within 8-10 minutes of exercise your endorphins (the good feeling hormone) will release. When you don’t feel like exercising, make a commitment of a minimum of 10 minutes. That is just enough time to push through. #FinalTip
Feeling insecure about how you look? 😞
✔️ Want to drop a few pounds? 👍
✔️ Want to ignite your metabolism? 🔥
✔️ Link in bio: @body.fitness.fashion_
“We have 4 1/2 minutes left in our workout” probably felt the MOST AMAZING after going into the LITERAL HARDEST workout that there is to do at home! We were so tired. We started with weights (bicep brachii and tricep brachii we’re targeted) and then we moved onto CARDIO FULL BODY HIIT, which has been lacking! But I am taking a trip to the UK in about 2-3 weeks and I NEED to do an equipment-less workout and need to get my cardio up, so here we are!
What have I noticed just today:
Mood — INSTANTLY BETTER after pushing through this workout
DRIVE — this was the THING that I needed to help me keep on “trucking”
ENERGY — has just SKYROCKETED 🚀 since I did this workout
So I could have sat there and got a heist set up on #GATO#DOOMSDAY orrrrr I could have worked to my goals and pushed!
I am so glad that I got it in!
Tag your workout buddy that needs their accountability check!
I remember the day that it became crystal clear to me that MY happiness is MY responsibility. I can choose how I wanted to feel in any given moment. I can see a struggle and decide to breakdown or to use it as the fuel to breakthrough. Happiness does not come from anything but within! I’m obsessed with the feeling of being happy & healthy in my own skin, it has taken lots of growth and work but so so worth it! .
5 TIPS to lead yourself into a happier life .
1) live in the present
2) shift your focus ( where focus goes, energy flows ☺️-Tony Robbins )
3) ask for help
4) change your beliefs
5) act the part .
I’m obsessed with living healthy. I’m obsessed with the growth in my mindset and I am truly GRATEFUL for all the beautiful people that are in my life. Our team & our fit club! .
“take care of your body—it’s the only place you have to live.”
Born in the #330 but making a impact on the whole 🌎 build your legacy!! Follow your dreams!!
660lb / 300kg x 2 @ RPE 9. One meal before deadlift day usually doesn’t work out well. Countered that with a heaping scoop of @runeverythinglabs EWP and it did the job! Best double I’ve hit in quite awhile. Feeling goood! Tee lookin clean @pjnewcomb ✊🏼📈😈 #arnoldprep2018#warhousegym#whitneysp
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✨May 2016 vs. Nov 2017✨
I’m posting this not just for my transformation and weight loss but also to show the amount of time it took me to get to where I am at today. My daughter will be two in January and I’m still grinding everyday! Strive for progress not perfection!
The Hard Truth About Weight Loss is that you’ve got to factor in what went into the weight gain. For some, it’s been a life time of emotional damage and inconsistent at best, workout & nutrition. .
You can’t erase all of that in 6 weeks or 3 months. Sure, you can lose a lot of weight in a short time but the weight will yo yo back unless you improve what’s under the hood. .
As we head into New Years, it worries me that people will be so focused on losing weight and not the habits required to keep the weight off. .
The ole process, not outcome. .
On today’s episode of the “Fat m.e.l.t.ing. Podcast” @joelfreemanfitness asked some great questions that are important to keep in mind:
How many years has it taken to gain the excess weight? How many years of poor / inconsistent dieting and workouts?
The best way to set yourself up for success in anything is to expect it to be a process remember this as you set your New Years resolutions and make sure if ya haven’t yet, to download today’s episode!
Today I felt POWERFUL. I felt like I was a serious BA when I woke up. When you constantly commit and bust your ass daily in betterment.... WHY HIDE what you have worked so hard for? I realize that I’m showing skin. But it’s not for attention, approval, or to look at me.
It’s to prove that at home workouts are BOSS. It’s to show what can really happen when you surround yourself with constant support. It makes you feel like a FREAKING EMPOWERED WOMAN!
And for that I’ll post this UP. I have NO SHAME. I literally have waited my whole 28 years of living to feel this BOMB.
I simply recommit myself every month in my bootcamps and clearly it’s not a FAD. Look MA 👏🏻👏🏻 I AM MY BEST FREAKING SELF!! Shout out to all the girls out here who get me 🙏🏼 You know who you are and I see you 💪🏼
Having trouble with your healthy food decisions?? 👇🏻👇🏻👇🏻👇🏻#Repost @cartergood (@get_repost)
📍TWO LOW CALORIE FAT LOSS HACKS📍
Surprisingly, most folks starting a diet don’t struggle with eating fewer calories. At least not in the beginning stages...
Instead, the biggest struggle comes with making changes with their eating habits.
Here’s what I mean. When someone starts a diet, the first step is usually eliminating foods they think are “bad” and replacing them with foods they think are “good.”
And sure, this might help them consume fewer calories, but it often requires so much change to their regular eating routine that they can’t sustain it for long…
The less change, stress, and resistance you create through dieting, the better. So when I’m working with clients, I focus on helping them find lower calories food alternatives for what they’re already eating.
One way is to “Go Lean With Protein.” Most people don’t think much about the fat-to-lean ratio of the meat they’re buying....
Beef is a great example 🐃 —> by switching from regular 80/20 or 85/15 ground beef to leaner 93/7 or 96/4 beef, you can end up saving ~70-150 calories per serving.
Another easy lean protein swap is switching from full-fat dairy products to low-fat or fat-free alternatives. -
Another trick is to Go Light With Oil & Sauce.”
It’s straight-up ridonkulous how easy it is to take in hundreds of calories from oils and heavy sauces without even realizing it — especially for folks new to food journaling who don’t always think to track & measure them.
An easy fix is to use significantly less oil or opt for an oil spray. I’d also recommend swapping out high-calorie sauces for their lighter/calorie-free alternatives.
Do you have any easy tips for cutting calories?
Tell me below! ⤵️
Relative Strength ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Relative strength is a way to gauge and athlete's strength based on a ratio of their performance to their body weight. Increased relative strength makes the most efficient use of both the muscular system and the nervous system to perform a task. Relative strength is different from the previously discussed types of strength in that it relies on the other training methods for improvement. A well developed workout program with planned out micro-cycles is necessary to efficiently develop this pound for pound strength.
I think all of us have a perfect picture of what we will have achieved by a certain age. The end of the year tends to make me dwell on this. I find myself judging my own achievements based on the number of years I’ve been living often. Almost as though by 26 I need to have proven something to myself. It’s a confining idea for sure.
At this stage in my life I am self aware enough to take criticism, to make changes, to work on things that require reflection and pain. I get to do things that I have chosen to do each day. I have a good relationship with both of my parents, I realise that this is a great privilege. I respect them both. I own my own business, it makes me enough money to live a good life and give to charity. I have travelled to four continents. I have some good friends who’ve known me for a long time and some good friends who’ve only known me a little time. I have known heart break. I have caused it. I have grown with a partner through an almost break up to something that is really strong. I have dealt with some trauma, I have been open enough to admit it. I’ve been brave enough to quit a career that didn’t serve me. I don’t spend much, if any, time dwelling on the mistakes of my past but I still realise how they’ve helped me grow. I’ve learnt not to speak much about other people unless it’s with love. I’ve dedicated a great deal of my time to helping others excel and in doing so realised that it’s my true purpose.
I don’t own a big home. I don’t drive a great car. I’m not living overseas like a carefree gypsy. I’m not the editor of a magazine. I’m not a multimillion dollar author (yet). Or any of the other things I expected of myself, naively, 10 years ago.
I am really happy though. Truly happy and that’s a hell of a lot better than what I had dreamed of. 🧞♀️✨💫