I’m really loving adding these to my workouts. I didn’t think they’d make much difference but boy, I was so wrong. I can feel these immediately 🙌🏼
Today’s workout was:
🍑Stair master with kickbacks
🍑4 x 8 reps back squats (45, 50, 50, 50kg)
🍑4 x 8 reps 60kg deadlifts (I’ve been doing these lighter, slower and more controlled than I used to, they’re feeling so much better too)
🍑5 x 10 reps 15kg glute bridges (+whatever a pump bar weighs? Idk)
Also I absolutely love these workout tights from @cottononbody these are 7/8ths because I have really short legs, they’re perfect and they’re really cheap 💁🏻
Shoutout to @pixielacerose for training with me and being the hottest paparazzi ever 📷
I’m thankful for the people in my life I can always turn to without judgement, and for being in good physical health. I think we definitely take health for granted. We’re always learning as we’re living. Be open-minded and take new opportunities that come your way, and take care of yourself. As you have pumpkin pie (like me), feel free to check out my mental health tips, the link is in my bio! Here’s me and my journal, open to the page where I wrote “unapologetically myself” ❄️
@Regranned from @optimus_primette - I am evolving... and it’s so damn beautiful.
I was going to write an obnoxiously long and in depth caption about the things that have been going on in my head... but that stuff is for me.
What I have learned is that I am evolving. I no longer care or yearn for the attention/recognition from some people. And, in 100% honesty, I am so ready to move into the next journey of my life. I’m ready for new air. I’m ready for new adventures. I’m ready. 😈😬
When you find out its time to eat 🍗😬
Eat your ❤️ out !
If you want to get back on track after thanksgiving my 12 week combo is on sale for just 💲99.00
Go to 🔜 www.ALYSIAFITNESS.com
Use code: AM99
If you're not stunting around in your kitchen on Thanksgiving with your fly outfit what're you even doing ? 💁🏻 all jokes aside we often take what great things we already have in our life for granted. I'm especially thankful for my family for loving me unconditionally and my small circle of friends I can count on,a roof over my head,and goals to continue so I can keep progressing and moving forward in life,but we can't forget that not everyone is as fortunate to have the simple things we usually take for granted. happy Thanksgiving everybody 🤗🤗🤗#inevermissameal#happythanksgiving
I haven't spoken about my mental health struggles on here in a little while, because the past few weeks I've felt better than I have in years. Not sure how, it's like something just clicked in my brain. But today I had to remind myself that it's still normal to have days that aren't as good. When I'm at my best, I'm like bouncing off the walls and super happy/hyper (if you watch my stories you know this lol). Today wasn't terrible by any means, but I didn't feel as cheerful as I have been lately and I was slightly worried that I was slipping back into a place I don't want to be. But then I realized that this is the same as fitness- not every single day is going to be perfect. It's not humanly possible to be that happy every single moment of every single day. Just like how it's not possible for every workout and meal to be perfect every single day. How I feel today isn't even close to how my bad days used to be, and that alone makes me feel happier and proud of myself for how far I've come. To think back to how I was a year ago, even a few months ago is crazy. Whatever you're working towards, it's a journey. There's always going to be ups and downs and that's okay. Just keep on going. Tomorrow is a new day ✌🏼 #thisisabathingsuit#notunderwear#fyi
Happy Thanksgiving from my family to yours! —————— I hope you continue to find many things to be thankful for, and that you continue to nurture that which you are thankful for today. Have a wonderful and safe evening, my fit fam! 🙏🏼🦃
This year I’m super thankful for 🤗
- my wonderful friends and family who spoiled the heck out of me on my birthday week,
- being able to live in a country where self-expression and gender equality is accepted and encouraged,
- Lebanese food 😉
I have been enjoying all the yummy food this week! It’s been wonderful taking a break from worrying about calories and macros - next week it’ll be back to the grind but for now, let the weekend (feasting) begin!
Life only happens once, and you only get to enjoy the present moment while you have it. Balanced living is about being able to enjoy food in social settings (whether its thanksgiving, Christmas, birthday or otherwise) without stressing over failing your goals. Food is not the enemy.
Give yourself a worry-free break by setting a deadline and sticking to it!
Make a habit not to weigh yourself during your break, it’s unimportant in the long term and will only serve to make you stress needlessly.
Most of the time, the fluctuations you see on the scale is water weight as your body adjusts to eating more (and usually more salt) when it’s been eating less for an extended period of time.
Breaks from restriction are important for your metabolism, your mental wellbeing and long-term happiness!
Coitado KKK, quem ai JÁ ouviu isso na academia?
ATIVEM AS NOTIFICAÇÕES↗***
Siga os IGS recomendado
#thickthighthursday some people say I squat “too deep”. I never want my squat to be left up to the judges on a judgment call if it was depth or not. For me, this is where I get the “bounce” out of the hole. I don’t lose my hamstring engagement as you can see in the picture here.
hi guys👋🏼 leg day today as promised earlier, and I def needed my @fitonomy L-Carnitine and BCAA's because it has been a week since my last leg day and I need some extra energyyyy (+ they are so tasty 🍊💦) and also to help my muscles recover because I can already feel these DOMs 😅
I seriously tried to push myself hard with the weight (as I have been saying quite a bit recently) but I really want to grow these muscles and focus on mind-muscle connection because sometimes I just go through the movements without thinking about my muscles you know??
also added in this freaking KILLER finisher with frog pumps and jump squats and ouchiieeee my booty was on fire fire FIRE 🍑🔥
P.S. @fitonomy is having a HUGE black friday sale that has already started (up to 70% off!!!!!) so click that link in my bio and get you some bands + tasty supps! (I personally love the L-Carnitine ▶️ helps transport fat into the mitochondria to be utilized as fuel aka leads to better fat burn and increased energy during your workout!!!)
here's ze full workout! let me know if you give this one a go! ⤵️
Banded Stairs 10 mins warm up
▪️Lying Leg Curls 30-20-12-8-6 up weight down reps
SS. Banded Clam Shells 3x12/side
▪️Box Squats w/ Band 4x12
▪️Smith Machine Reverse Lunges 3x8/side HEAVY
SS. DB Deadlift Negatives (3 secs down 1 up) 3x15 ▪️Curtsey Lunge into Squat 3x8/side
SS. Single Leg Deadlifts 3x12/side
▪️Frog Pumps w/ Barbell 40-30-20-10
SS. Jump Squats 40-30-20-10
▪️50 walking lunges (to the change room LOL)
happy thursday and happy thanksgiving to all my american friends! hopefully you ate some extra stuffing for me today!😋
Massive apologies for not posting much recently 😔
I’ve been so so busy now I’ve started at @nuffield.health Derby! Just trying to get that client base up and getting lots of gym shifts in, as well as planning my calendar, classes and researching 🤓
I asked you guys if online coaching was a good idea and the feedback was positive so I’m gonna go ahead and think more about this whilst consulting my go-to advice guru @ross.thomas 😘 I’ll let y’all know what I decide but in the meantime I’ll try my best to get content out there!!
I've heard it a lot lately "you're obsessed with the gym" "don't you think you're obsessed, yada yada and so in and so forth. Let me answer those people. Yes, I am "obsessed" with my fitness, my goals and all that I need to do to achieve them, why is that such a bad thing. As the picture says, I'm dedicated. When I set my sights on something, I go get it and give my all - what's the point in doing anything other then that?! Why is it said so negatively that I choose to spend my time investing in myself, my mental and physical health and my happiness? As someone with a range physical health needs who has never felt worthy of being a "gym bunny" I'm proud of myself and my body for what it achieves on a daily basis. Surely choosing to eat crap 24/7, not move other than from the office to the car, be at risk of all the usual physical health problems and feel unhappy about your body is not preferable to feeling happy and healthy?! I mean, choose whatever lifestyle you want, just don't judge me for mine.
Happy #Thanksgiving to all you beautiful souls who I am blessed to have apart of my life 🦃
-- Every morning I'm thankful to get to wake up and have the opportunity to make a difference in someone's life with my work. -- I'm so thankful to everyone who supports me, my amazing family who shows me so much love, my incredible boyfriend who is too amazing for words, and my fit family who I get to teach every day, but who also teach me how to be a better leader and friend 💕
-- My life is so blessed by the wonderful people in it and my mission is to pour that blessing back into others through my work ❤️
How can you be mad when you start the day with a bowl of NICE-CREAM?! 🌸✨ Banana+strawberry nice cream with some homemade granola, cacao nibs, coconut, pepitas and a big ol’ dollop of @mayversfood dark roasted peanut butter #yum
HAPPY THANKSGIVING and may your day be blessed with nut butters 🍁 -
First off this is not your average thanksgiving post. Let’s just admire this image for a half of minute. All I can say is PURE PERFECTION. The whole family is together. 🤷♀️This year I am extremely grateful for all peanut butters. Because you al know my obsession with these nutty butters, I felt it was 1000x necessary to create this post. Peanut butter has help me reach so many of my goals and has made me so much stronger in the gym. I have @nutsnmore , @jifbrand , @pbfit.official ,@bellplantation and all the other nut butter brands to thank for creating such amazing products! May you have an amazing thanksgiving and be too grateful for all that you have been blessed with. ❤️❤️🍯🍯🥜🥜
What is really like to work out at home with a child (wait til the end) 👶🏼😂
Quick home booty and abs workout, for extra burn use a resistance band!
20 reps, then repeat 3-4 times
☼ banded squat with pulse
☼ banded donkey kicks
☼ banded standing kickbacks
☼ banded crab walk
☼ plank (30 secs)
☼ banded glute bridge w/ abduction
☼ ab bikes
☼ mountain climbers
Hydrate between sets 💦
Feel the burn 🔥
Ps. Can we just take a moment to acknowledge how dang adorable Alayna is 😍
Song: Unforgettable - French Montana 🎶
Gut health has gotten a lot of press recently and right too! It’s one of the fastest growing research areas and has been linked to mental health, obesity and gastrointestinal disorders . Evidence in some areas is still inconclusive but very promising!
Your gut contains a vast number of different types of bacteria, some good, some bad. The good types of bacteria feed on different types of fibres, producing beneficial short chain fatty acids.
So how can keep feeding the good ones?
1. Eat a wide variety of plant based foods 🍅🥕🥔🍌 Did you know that when you cook and cool potatoes, a pre-biotic called resistant starch is formed. Our gut bacteria love this as it’s a type of food for them🥔 So yay for leftovers 🙌
2. The Mediterranean diet has been proven to have a beneficial effect on gut microbiota. Think high quality olive oil, fish, nuts, olives and whole grains 🥖
3. Include probiotic foods in your diet - this includes Greek and natural yogurts (you should see cultures such as L.Bulgaricus and L.Acidophilus written in the ingredients), kefir, kombucha, kimchi, raw sauerkraut, miso and unpasteurized cheeses 🧀
4. Consider taking a probiotic that contains researched strains. This can be particularly useful after a course of antibiotics, after food poisoning/gastroenteritis or before a holiday to prevent travelers diarrhea 💩 @alflorex is one of the best brands out there to control IBS 👌 I also like @optibac as a range 😊
Here I have garlic and herb prawns 🍤 with beetroot wedges, green beans, oven roasted courgette with extra virgin olive oil and baby potatoes (from yesterday!) mixed with fresh basil pesto 🌿 High protein, healthy fats, plenty of fibre 👌