10 days since surgery, feels like a life time since I last felt the cold gnarling of the bar grip into my hands.
How I missed the burst of energy lifting the iron, and the burn of a slow decent.
Still on post surgery antibiotics to hold back infection and oh boy, does my body know it.
Didn't go super crazy, nor did I go as heavy as I could, but it kicked my buns today.
There's a point where it's no longer pushing yourself further, to get that bigger pump, to make those extra gains, and it becomes pure silliness and counterproductive to recovery.
I need to watch this closely. There is no shame in taking it a touch lighter and a set less while recovering.
To not listen to your body, to not notice what is actually pain and fatigue, is setting oneself up for injury, and then what's achieved ?
A long stay in a recovery bed, watching those gains melt away!
Recognise your limits, educate yourself on proper injury recognition and recovery.
Don't damage yourself because you think your balls are bigger than they really are.
Remember your body is a wonderful thing, and as strong as we can make it, we can easily break it.
✨long and emotionally raw post alert✨
This week has not been the best. And now I look and realise I should have just asked for help when I needed it. I’m just gonna dive right into it and it even feels like it should be insignificant.
Females, you’ll understand where I am coming from. Guys, you may wanna stop reading 🤷🏽♀️
So I’ve had my period and it’s the 3rd one I’ve had since December last year due to competing and so other health issues that have come up because of that. Because of this, I am so not used to the emotional toll it takes on my body.
I was feeling so depressed and lonely and felt like no one liked me or wanted to be around me and just felt like crying at anything, could not sleep and I couldn’t understand why.
Then my period came, and all I wanted to do was eat. And I did some days. And I tried to make the overspill of macros work into the next day. For most this would be fine. But while I’m on prep there is no room for error.
Now I’m just left feeling bloated and upset at myself for allowing this to happen
I’m human and I know I’m not going to be perfect all the time, but I don’t want to be sounding like I’m making excuses and I want to be able to step on stage knowing that I have done everything possible and worked the hardest I could have. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
There’s more to a well-trained rear end than the look that Sir Mix A Lot describes in “Baby got back” although we can all admit, who don’t like some junk in the trunk 😉
There’s additional benefits to training your glutes:
🔹better posture-Activated glutes help avoid posture issues like swayed back or forward tilting hips that can give an illusion of a “gut” that isn’t even there.
🔹pain reduction and injury prevention-Strong glutes support the lower back. Without this support, “helper” muscles take over and may become overstressed leaving one with pain in hips, knees, and spine. Weak glutes also result in poor alignment in the lower body leaving one more prone to injuries such as sprains or tears 🔹improves athletic performance-That bottom of yours can generate a buttload of power (teehee, the pun). This power can come out in endurance, vertical distance, and speed. Strong glutes improve these abilities. 🔹increased bone density-Lower body weight training can postpone or even in some cases reverse the effects of age-related bone loss. 🔹fat loss and fat loss maintenance-Every pound of muscle you build will burn an extra 50 calories a day! Considering glutes are one of two of the largest muscle groups in the body, one can build up this area with a great deal of muscle. Don’t underestimate the contribution to fat loss your trained glutes will have in burning fat.
So Sir Mix A Lot said it best when he said, “you can do side bends or sit ups, but please don’t lose that butt.” 😜
Seriously you lose it, and you’re gonna have some undesired consequences, aesthetically speaking, but even more so in your overall comfort and health.
So get out there ladies and gentlemen and work dem buns!
I've been trying to figure out what to say in this post, but I don't think the perfect words are going to come, so here goes nothing.... You all have been beyond supportive of me and I'll never be able to thank you enough. If you haven't noticed recently, I have been running around like a somewhat crazy person trying to keep as busy as possible (apologies to those I've rather aggressively tried to make constantly hang out with me 🙈). The truth is, I recently found out that I need to go back in for further surgery. It is happening very quickly- I'll be going in tomorrow. I've been doing a pretty good job of brushing it off, but as it gets closer the panic is setting in. The truth is that my situation is scary and I'm terrified, but will continue to do my best to stay hopeful. Whatever it is that you all believe in- prayers, good vibes, healing thoughts- I'd greatly appreciate any extras you can send my way this week ❤️
Just in time for the cold months ahead - here’s @lelito16 rocking one of our new METfit hoodies! Come grab yours in red, black or grey so you can rep the squad this winter. 💪🏼😏 Don’t wait, these things are selling fast!
First whole day off in almost two weeks. I could have stayed in bed all day. But it’s Monday, the perfect day to jump back into a routine. Just because Thanksgiving is Thursday doesn’t mean I can’t get back to the grind. • Tomorrow can become the next day and then the next week into next month. If you have a desire to change, do it now, dive in, head first, terrified and excited, and make the change. You’ll thank yourself weeks from the day you start for not putting off your amazing future. #nevermissamonday#nodaybuttoday#hammerdownfitness
Fit Tip: Elbow to Knee-Hand to Toe asymmetrical crunches get a deep burn in the abs as well as work your erector muscles. Start with ten on one side then go for ten on the other. #motivationmonday you got this!
Upper body day smashed🙌🏽 and then got some work done at the Chiropractor 💜
Time to get to building some stuff from Ikea, cleaning, and relaxing. Who’s excited for thanksgiving!? I still work this weekend, but I do get thanksgiving off😊😊 -
In your opinion what is the best food at Thanksgiving!? Personally I could eat all the stuffing 🤣🤣
WHAT!! I’m in the nov/dec issue of @thepowermagazine and I still can’t believe I️t. I texted @ihviiimattvincent and asked if he cried the first time he was in the power mag too and he said no (definitely lying). I started powerlifting 2 years ago and I didn’t feel like a real powerlifter until I ordered my first pair of wrist wraps and knee sleeves by this company. After that I swore by them. Even in my earliest lifting posts I’m hash tagging my love for slingshot and @marksmellybell . Hell, my phone autocorrects ‘strong’ to STrong now. This has been a dream come true for me. Thank you for thinking I’m not a huge chump. You can pick this issue up online or at Barnes and Noble! ❤️ (thank you @kylepigney for convincing me to start!) #powerlifting#STrong
Doing lat pulldowns behind the neck like this puts us in a few precarious positions. .
📪Naturally, our shoulder is best moved through the SCAPULAR PLANE ↖️. This is about 30 degrees in front of the frontal plane. (Raise your arm out to your side, level with your shoulder, then move it forward about 30 degrees). When the arm is raised through the scapular plane, the humerus has enough room to move freely 🔃 and clear the acromion (the roof of the shoulder). This allows optimal, pain free motion that avoids mashing the rotator cuff into the acromion and creating impingement. 💢😣
🚫The issue with the behind the neck pull down, and any behind the neck movement, is that we place our shoulders into EXTERNAL ROTATION. This places our humerus, subacromial bursa, and soft tissues onto a direct path to collision ➡️⬅️with our acromion. We've decreased the amount of room in the subacromial space and so when we raise our arm out to the side into ABDUCTION ⤴️ we end up mashing that soft tissue and bursa in between our humerus and acromion. This is a dynamite recipe for shoulder impingement, but shoulder impingement tastes like garbage. You don't want to try shoulder impingement.
When coupled with a forward head posture, since many people who do these don't even have the flexibility to get into the external rotation required for the movement, you also get a nasty shoulder and neck strain.
Keep doing lat pulldowns. They're a staple workout for sick lats and a chiseled mid back. There's enough variations to keep it interesting, why choose the most dangerous one? Don't. #FitnessByThePhoto
THIS is the Soul Chaser anthem🙌🏻
You guys, I have seriously found my purpose😭I truly feel so grateful to be helping women not only lose weight and become their healthiest, but bust through those walls that are totally stopping them from living their happiest life.
Despite what your past has been, what challenges you face, and what people say, you have all of the power already within you to fully revamp and refresh your life. I simply help you discover how to channel and use your inner power to add so much beauty to your life. 💞
If you feel stuck in your life, want to get healthy, and busy through those blocks, private message me and we can chat!!
Took Some car selfies today. Because I was bored as hell. No, I wasn't driving. Because be safe you all! 🤣. But anyway, I hope you all had a fantastic Monday. I got a lot accomplished on the mom list. 😃. Creeping closer and closer to The American Thanksgiving feast! My mom is cooking and I can't wait. Feed me all the food. Did I time this bulk right or what? ✌️ peace out #fitfam . Sleep well! 👌💪👍💕😘
Alright so I was trying to play it beginner style with your first finger and all that but it turns out...I’m worse playing like that than playing it properly 🤦🏻♂️😂and yes this is not a fitness post, unless you count how much of a forearm workout piano is if your really playing something intense 😜 #furelise Btw the filter on this video is “Ludwig” how ironic is that?! 😂😂😂
Meet Recap: Weighed in at 63.9 kg (140.8 lbs) with best lifts at 435.4 lb squat, 209.4 lb bench, 418.8 lb deadlift, and a 1064 lb total. Three total competitors in Classic Raw, including myself. I won 2nd place and 800 dollars. @colemanstrong won best lifter and first place 🥇 I knew going in she was going to win, but there isn’t another lifter I would be excited about getting my butt handed to me by. Seeing a woman move that kind of weight is unreal. I can only hope to be as strong as you one day!! 🦄 #SQUATS first attempt 396 (not shown) second attempt 435 videos of side view, and third attempt 446 failed squat due to depth with videos of front and side views shown. I’m excited to have been able to hit 2-3 attempt squats considering I hate 2.5 meter wraps with a passion, let alone the walk out. It’s amazing how big of a difference a half of a meter makes, even for comfort. 🦄 #BENCH videos are of my last two attempts as well. I don’t have a video of the 209 bench. I missed the 231 due to the butt coming off the bench, which I’m still struggling to find out how to prevent that when my feet are tucked behind me. We will need to start practicing on a lower bench to perfect it. Once I missed that second attempt, as smooth and as strong as that felt, my mind got the best of me, I changed my set up, and I got pinned. 🦄#DEADLIFTS went amazing well considering how upset I was over the bench. I felt mentally defeated at this point and was complaining that I didn’t need to compete so close together again. I hit 375 for my opener, second and third attempts shown in the video. I have claw marks up my left thigh from my #thunderthighs getting In the way. This is something else I’m going to have to practice. I wear pants in training and I will need to start wearing shorts and baby powder to try to get past those things...or just get stronger. Haha. ⬇️⬇️post continued down below⬇️⬇️
I’m sorry I haven’t posted in a while but I was scared to video myself in class. Today I just said fuck it && asked the ladies if I could and they said yes so I did 😜😜 mostly cardio today and I died. (In between every set we ran and I wanted to cry lol)