1. Bosu ball pistol squats
2. Single leg SLD to weighted pistol squats
3. Weighted knee to squat to tuck jump
Bosu ball pistol squats are hard! Trying to keep your balance while simultaneously squatting might sound easy but it isn't. Been trying to incorporate more unilateral exercises to my leg days because my left glute is weaker than my right and I want to balance it out and also because being able to do cool stuff is fun.
Also worked on my explosiveness with some weighted (low weight but still) knees to squat and then tuck jump. Using the bar minimizes the use of momentum when I can't swing my arms so more work for the legs.
Upper body activation stufff. Also great exercises to add into your routine. I love starting my upper body workouts with some body weight exercises to wake the muscles up and get ze blood flowing before moving to the weighted exercises. You definitely don't need weights to challenge yourself or to build muscle. Just get creative and have fun!
I added the bosu to challenge my core more with the imbalance it creates.
This week felt pretty stressful and hectic and I was in my head a lot feeling quite a bit of negative feelings. Today I took a long walk in the forest and as clichè as it sounds, when the sun shone through the tree branches and the warmth hit my face I felt grateful and at peace.
It's so easy to get lost in your head and only think about things that are "wrong" or things that could be better. Really anything except the things that are just right. Even though I don't lean towards meditation in stressful situations (exercise is the way for me) I do think it's beneficial every once in awhile to do some simple meditative exercises. They can be as quick and simple as a few breathing exercises. Just to get your head back to this moment, not yesterday or tomorrow. Right now is the time that matters.
Talking about right now, I'm currently drinking chamomile tea in my PJs ready to hit the sack and it's only 8PM. I'm pretty sure I'm a 80-year-old captured in a 21-year-olds body and I don't mind at all. 👵❤️🛏
Leg day was so much fun today! After a proper sleep for the first time in a week I felt actually awake and energized which btw is my favourite feeling ever. So I busted out some pistol squats for a warm up followed by high(ish) rep, low(ish) weight workout. Ma bootay was feeling it. Glute bridges will never not feel absolutely horrible but wonderful at the same time 😂 You know it's effective but you still wanna cry cause it 🔥 so much.
Finished off with some trx abs/core work. Been noticing a huge difference in my core strength these past couple of weeks. I guess it's good to train your abs every once in awhile even if it wasn't your preferred muscle group to train.
I know I shared this smoothie not too long ago but it is so good that I have to share it again. I also think it played a role in curing my cold. I've been drinking this everyday for the past couple of weeks and it's just 6/5 so fresh and lovely.
- frozen banana
- frozen mango
- fresh or frozen spinach
- 1-2tsp mixed greens powder
- 1tsp maca powder
- plant based milk and/or water for blending
- (you could even add a little fresh ginger for extra kick but I haven't had any)
The hustle doesn't feel as hard when you know it's taking you towards your goals but if you work long hours day after day and don't enjoy it it'll feel a thousand times harder. You'll dread the early wake ups and late nights. You're always going to wait for the weekend, the next holiday. That's why it's so important to have a honest chat with yourself: "Why am I doing this? Is this what I want to do? Am I taking steps towards my goal or away from it?" You can always change the direction you are moving in.
Even though this week has brought me towards my goals I can't remember the last time I was this happy for Friday. Not because I wouldn't have enjoyed the things I did but because I really want to have a sleep in to catch up on some much needed 😴😴😴
I'll be filling in at my old job for a couple of days this week and the first thing one of my old co-workers told me when she saw me (she last saw me before summer) was: "You've lost a lot of weight. I can only see your muscles now. Have you been training more? How much weight have you lost???" I was like what? I personally don't weigh myself often because I don't think it's good for my mental health so it was quite surprising to see her reaction since I didn't think I had lost "a lot of weight". I guess it's time to eat more, which is fine by me. Funny how a year back I would've been excited for someone to tell me I've lost weight but now it just makes me wonder if my gains have taken a hit.
Let's spell it out together b-a-l-a-n-c-e. Sometimes easier said than done, I know. I want to live a restriction free life. Many times I've said "no" to foods like this. Not because I wouldn't want them but because food has been controlling my life. That's not the life I want to live. So I'm constantly challenging myself to say "yes" more and to live a little fuller life.
Our local pizzeria launched a whole vegan menu!! With pizzas, "kebabs", salads, rolls etc. So I had to give this "kebab" pizza a go! SO FREAKING DELICIOUS!!! The meat is seitan and it tasted s'good. I had a little moment of guilt afterwards but quickly shook myself out of it. Honestly we all deserve to eat pizza from time to time without beating ourselves up about it.
I've never done gymnastics but I've always been interested in keeping my mobility as good as possible and being able to do all sorts of things that require body control. Haven't done this in such a long time though so I was happy to know I still somewhat manage to be flexible and shhhtuufff. I like lifting weights but I want to be able to do other things as well to keep it interesting and fun.
There's absolutely no need to categorize yourself to be a "bodybuilder" or a "football player" or a "dancer" if you don't want to. You can be everything or nothing at all if that's your choice. Really the world is our playground, take good use of it!
Full body busters!! 1️⃣ Pistol squat to superman push-up (switch legs each rep)
2️⃣ I don't know how to call the roll? But whatever that is followed by a push up and tuck jump.
3️⃣ Easier variation of the previous one. Just push up and tuck jump. Still gets the heart rate up.
4️⃣ In and out push ups with extra resistance from a resistance band.
The first one was a definite killer. Actually all of them were who am I kidding 😂
Quick & easy yet super filling and delicious!!!
Just need some whole grain rice, veggies (peas, corn, red bell pepper. Usually I also put broccoli and cauliflower), black beans, pulled oats, sweet chilli sauce, soy sauce. Mix it all together and ENJOY! Healthy doesn't mean complicated. Even busy students or people working long hours have the time to make this!
Two great combos for either whole body warm up or HIIT moves. The last clip is a 💣 ab move!
1️⃣ Push up to a pull up
2️⃣ Push up to a bench jump
3️⃣ TRX pikes with a PAUSE on the top. The pause maximises the usage of your core muscles and I found it to be really effective.
Happy training guys! 😎
Current cravings. Trying to focus on studies but procrastinating is the devil. I just need to have some dance breaks in between to keep the blood flowing to my brain you know. 💃💃 Also trying not to snack every two seconds. I like lectures because I can't snack there all the time but when I'm home there's nobody stopping me 😂
Finishing leg days off strong with a 10 min HIIT is a sure way to get all of the juices out of you. Here are some great HIIT moves that will get your heart rate up. ➡️Elevated jumping lunges (the higher the step the more difficult it is, naturally)
➡️Push up + squat jump to a step (the lower your squat the more it'll burn)
➡️Elevated side lunge + opposite knee to opposite elbow
➡️Over step hops
My names for these moves are completely made up and might not make sense at all but I tried my best 😂 Absolutely killer HIIT!
It took me awhile to be able to get this move right. You'll see I inserted two clips where I DIDN'T get it right 😂 First I was like fuck it I'll do a headstand instead and the second I just simply failed.
You see you can't know how to do stuff unless you try and fail a couple of times. No one's born being able to do everything the first time. So don't be afraid of to make "a fool out of yourself" because if you never do, you'll never learn. (Insp: @shona_vertue)
✨ There's a way to catch your dreams without falling asleep. ✨ The answer is: work. Hard work will get you more in life than anything else. People often call successful people "lucky" but I personally find that to be an excuse. An excuse we use to not reach for our own full potential. You have all the tools you need in your own hands to be successful. So make sure there's no excuses and more action because you get what you give.