I used to think protein powder was just for bodybuilders (turns out we all need protein duh) @womensbest 💪🏼 I used to think the only way to burn fat was through cardio🏃🏼♀️(turns out lifting is much more effective plus more fun) 🏋🏼♀️ I used to think big boobs and big butt = sexy and womanly (turns out you can be sexy and womanly any which shape and size) 🍑🍎🥕🍐I used to think my self worth was determined by being under 50kg (turns out you are worthy regardless of any number on the scale) ⚖️ Sometimes it’s nice to prove yourself wrong 💫
👉Avoiding failure has become a very large part of today’s society; which is unfortunate as it is a prerequisite for success. This fear can confine and stifle us, which leads to instinctively avoiding failure; as it was ingrained throughout our young adult lives that failure was a terrible thing to be avoided at all costs. If you’ve been avoiding failure for the longest time, based of the premise of looking stupid or falling on your face, then it can be hard to jump back up on the bandwagon. But from doing so, you’ll quickly realise that failure isn’t all that bad; and failing at the right things simply means that you can learn and apply yourself in the future. For example, if you were to try this exercise and then well and truly f*ck it up, fall on your face and maybe look a little stupid to those around you (no one really gives a damn if you look silly btw they’re too busy focusing on their own) it might be a little disheartening. But it’s a prerequisite to getting better.
When I first performed this exercise I’m certain I looked ridiculous, but that’s what is necessary to progress. We can be truly successful only at something we are willing to fail for. Having no strong fear of failure is a liberating feeling, it eliminates hesitation and puts you in a better place to succeed. If you’re unwilling to fail, than you’re unwilling to succeed! Failure is the cornerstone of progression; many people become so obsessed with being right all the time that they never end up actually living it. Don’t fear failure, fear never trying anything 💯
📺Guys & Gals, this exercise is the side plank twist and it is one of three exercises that I listed in the Top 3 Oblique Exercises video that recently went live on YouTube! Peep my bio to check out the other two 💥(👉Link in Bio)
Are you confused about where to begin with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio 💪🏼.
Here is another full body workout that would be alternated with the one I posted on Saturday. People didn't read the caption on the last one and didn’t like that deadlifts and overhead press weren't included but that's because they are in this one. Before attempting this workout, I recommend reading this post.
As I said in my post the other day, I am a big proponent of upper/lower splits. However, if you're brand new to lifting, I recommend you start with a full body routine for at least 6 months. As a beginner, I strongly believe your main focus should be building up a solid base of strength and getting your technique down on compound lifts. You'll gain muscle during this process and build a solid foundation for yourself for the future. I talk more in detail about this in my E-book (link in my bio 😁) and provide some examples if you're interested.
This is just one example of a full body workout. Like I said, you would ideally alternate this with the first one I posted on Saturday since I don’t believe deadlifts should be done more than 1-2x per week for beginners. You would do a total of 3 workouts per week and every other day. I also didn't mention sets and reps because those would change slightly as well from workout to workout.
In addition to these, you could also add 2 "optional exercises" which would be isolation exercises such as face pulls, lateral raises, or calf raises. The optional exercises are there to hit something you feel may not be getting stimulated enough during the compounds. You'd also add some abs 1-2 times per week as well.
Like I said, as a beginner, your goal should be to try to build strength and try to get good at the compound exercises. Once you do that, you'll be in a much better position to make continual progress for years afterwards.
If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching 💪🏼.
New Birthday Cake and Cookies 'n' Creme Rice Krisipies Treats will hit shelves in January!
all these fruit/açaí stands in Hawaii reminded me of one of my favorite healthy shakes, the date protein shake. it’s soooo good. recipe on salty-lashes.com
When Slice Goals Are Life Goals 🍕 😍
#MacroFriendly XL Pepperoni Pizza Slice weighing over 2lbs!! Yes that’s a 16in pizza pan!!
Tag a friend who would make this just so they could tell their coach they only had 1 Slice!!!
This exact recipe can be found in the Entree section of the FDL Book of Recipes 4.0!
Macros for the WHOLE Slice:
656 Cals, 73g Carbs, 12g Fat, 64g Protein!
So if you want to get this epic XL Slice Goals recipe and now over 285+ of my latest and greatest macro friendly/life saving recipes, then hit that link in bio to get a sneak peak inside the FDL Book of Recipes 4.0!
Hope you all my friends are having an amazing and blessed Wednesday so far!!
Thanks and God Bless,
Had my patience tested today .... test came out negative 🙃
Last week I hit a 4x8 of 255 lbs (115.7 kg) on the high bar squat for the first time but I wasn't so sure about the depth (since I'm so paranoid about that) so this week I re-did the 4x8. I forgot my squat shoes so it was kind of awkward but I just told myself to push through it and I ended up getting it and this time for sure achieving the depth that I wanted!
Cooking with ESSENTIAL OILS.... say what!! One of my favourite ways to use my oils and they certainly pack a flavoursome punch! Think #flexibledieting#macros ......oh and the delicious recipes one can create and never feel like you’re missing out!
A MUST know is that NOT all essential oils are food-grade!
❓want to know WHY to cook with ESSENTIAL OILS
❓is COOKING with essential oils safe
❓WANT some recipes!!
1. SIMPLY follow @theoilentourage
2. Then message me your best email & I’ll send YOUR eBOOK!
3. Any questions, YOU got my details!!
4. IF YOU know anyone that would be interested to learn more, tag them too & ill send you a bonus!! xx
‼️DO THIS STRETCH‼️ (Long Post)
🏋🏻♂️There are tons of benefits from performing back extensions, also known as the Cobra Pose. This is hands down one of my favorite stretches because it can be done anywhere and very helpful.
Some of the benefits from this stretch
1.Reducing neck and back pain
2.Soothe Sciatic Pain
3.Stretches muscles in the shoulders, chest, & abs
4.Strengthens the arms, shoulders, & spine
5.Increases flexibility and mobility
6.Reduce stress and anxiety
8.Opens up the chest and helps clear passage for your heart and lungs
9.Improves circulation of blood & oxygen, especially throughout your spinal/pelvic regions
10.Decreases stress and anxiety
And the list goes on. I was even taken back by all the benefits from this stretch. I mainly use it for my stiff lower back, but I’m going to be doing it more often now after learning all of those benefits.
1.Start by lying flat on your stomach
2.Keep your feet together with the tops of your feet on the floor
3.Place your palms on the ground beneath your shoulders
4.Lift your chest off the ground as you straighten your arms
5.Remember to keep your hips on the ground
6.Breathe and hold for at least 5 seconds and repeat for at least 15-20 reps
7.Keep your neck in a neutral position and don’t keep going if the pain gets worse
1.Fully straighten your arms if this is painful
2.Only go to where you are comfortable, slowly work your way up to full extension
3.Hyperextend your neck at the top of the stretch
4.Lift your hips off the ground
👍Definitely start incorporating this stretch in your regimen especially if you suffer from lower back tightness/pain. This stretch is awesome after long car rides, plane rides, or if you’ve just been sitting for a long periods.
Hope this helps and DM me know if you have any questions!🙏