Back Thicc-ness 🙏
From the side I disappear because I'm not that thicc. Personally this is how I have been trying to improve it:
Above the Knee Rack Pulls
Horizontal Rowing Movements
Direct Rear Delt Work
By increasing frequency & volume with these movements I was able to improve my thickness. I still have a way to go but, I'm embracing the journey and enjoying the push to improve everyday!
If you ever need advice or have suggestions on tip types you would like me to provide please do not hesitate to let me know! I hope everyone has a great day ! 🙌🙏
Neck Transformation ✏️🔥 Plz Ignore Poverty Workout Face 😂🙈
I have been directly training my neck. I find it has made a big difference giving the illusion of being thicker. Also, in regular clothes such as t-shirts on dress shirts it will make you look bigger. I know I have gained over an inch around my neck and I feel it can help improve the look of your physique.
Make sure to train neck safely. Start with very light weight and create a mind muscle connection. Use a slow and controlled tempo and avoid and jerking movements. I also recommend thoroughly warming up and perform movements without weight to start.
I hope everyone has a great evening. On my Van for a few once again before @danny_getsfit head to Arizona
Client Spotlight Natural Transformation 🔥🔥🔥
This was from March - October and we went from 220lbs+ to the 160's measuring sub 10% @corey_cb_yeadon to get checked. It was a pleasure building a relationship and finding a balance that worked with his lifestyle.
-No food restrictions
-No fasted cardio
-No sodium manipulation
Everything accommodated his busy lifestyle travelling, eventful weekends & being able to enjoy the process.
I want to be able to make a difference that is sustainable, not a quick fix that will cause a rebound. Science based methods to help work with your lifestyle.
Coaching Inquiries: APPLY in BIO or DM ☺️☺️☺️
Track Your Progress 🔥
Looking back at videos from when I was prepping for the California Natural Muscle Mayhem. I know where I set the bar and I know what I'm trying to beat.
The only you can control on show day is yourself. So issa Me vs. Me battle. Do something today to help push yourself to the next level. Track your progress to ensure you're moving forward with your journey.
I hope everyone has a great day! Sending out some positive vibeys ☺️☺️
Travelling, Dieting & Staying On Track 🙌
After a fun weekend in Vancouver I was able to still hit a new low weigh-in. I went out a few times, some days harder than others. I kept my priorities in line and was able to stay on track with prep.
Planning ahead is key. Some nights I knew we were going out so, I would eat "cleaner" earlier in the day to save calories to indulge a bit more in the evening.
Met some great people, enjoyed exploring Vancouver, tried some new food while having balance. I live for pleasure and for the moment but, that doesn't mean I track off my long term goals & priorities!
Thankful for the experience and excited to bring my best in Washington in 19 more Weeks!
Coaching Inquiries: APPLY in BIO or DM ☺️☺️
Tried a fitness class for the first time today & had an awesome pump 💪
Hit up Equinox Vancouver with a friend and kept an open mind to try something new. Got my butt kicked but, it was fun to try something new! Definitely will be able to cross out a cardio session for the week.
Took @pharmafreak #PumpFreak my favourite Non Stim Pre-Workout. If you're sensitive to stimulants or working out close to bed time this is a great option!
Be open minded, try new things and embrace the challenge! ☺️🙏
Experience. Learn. Grow 🙌
Vancouver was a success! Always a good vibe when I come visit. @danny_getsfit & I are heading back to Kelowna today.
Kelowna, BC Nov 20th-25th
Phoenix, Arizona Nov. 25th-Dec 2nd
Edmonton, Alberta Dec. 6-14th
Banff, Alberta Dec. 14th-17th
Kelowna, BC 17th to enjoy the Holidays with friends.
Cherish every second and be thankful for everything you have. The last year I have opened up a lot and learned to embrace and enjoy life a lot more. I stress less and just go with the flow. Often said and kind of tacky but, you only live once and I'm learning to take full advantage.
Fat Loss & Bodybuilding 🙌
While prepping my back usually takes a bit longer before it dials in. Burning fat will allow the details of the muscle to show through. The shape of the muscle, striations will show more and more as you improve your body composition.
The rate of fat loss should be different from person to person. If you lose weight too fast you'll lose hard earned muscle. This would show for a skinnier "stringy" look. If you can find that sweet spot of rate of loss you can ensure a lean and full physique. As your body changes weekly so should your nutrition, cardio and training protocol.
Train for your body and take a smart approach to ensure a balanced, efficient & enjoyable process.
Coaching Inquiries: DM or Apply in BIO ☺️
Vancouver Late Evening Pump 🙌
Hit up a new gym and met some awesome people with @danny_getsfit . I love how fitness and social media can bring people together.
If you ever see me around don't be afraid to interrupt my workout because I love meeting new people ! :)
20 Weeks Out and going to Watch the Popeyes Fall Classic tomorrow. As a fan of bodybuilding it's going to be so motivating for my prep.
Time to eat and get to the grind this eve before I have some more fun tomorrow! I hope everyone has a great night! Stay motivated!
10 Week Transformation 🔥
Down over 10lbs and I can be confident losing weight at this rate I am retaining muscle. The first few weeks were slow visually but, weekly pictures can help show progress over time.
(TRANSPARENCY: lighting is different & was Post workout on picture on right)
Bodybuilding is all about illusion and showcasing your physique the best way you can. Posing your physique to make it more flattering can highly impact your placing.
Can't wait to tighten up even more and bring some next level conditioning ☺️🙏 slow & steady, I'll trust the process and make it happen !
If you're discouraged with your progress don't feel bad if you feel like it's not coming fast enough. Small short term steps for bigger long term progress. Positive vibes & stay motivated !
On route to Vancouver with @danny_getsfit this weekend then going to Arizona the weekend after. Excited to hit this concert, explore the city and watch the Popeyes Classic Bodybuilding Show.
Excited to network with good people and experience travelling and different cultures... and food, only if it fits of course 💁
Positivity > Negativity 🙌
No matter be situation, things could always be worse. Be thankful for what you have and realize you can always make things better.
20 Weeks Out and up to 5 cardio sessions plus 5-6 resistance training sessions per week. This means I have to improve my time management.
I'm going back to my roots and using Google Calendar as my agenda to keep my on track with my goals and what I need to complete!
Heading to Vancouver tomorrow for the entire weekend. If you're there shoot me line!
I hope everyone has a great day and I'm sending some positive vibes to you all ! ☺️🙌
20 Weeks Out Physique Update 🙏
Only had a protein shake today so, feeling flat. As you can see my upper body leans out much as faster than my legs (female genetics 🤔😂💁). Where you lose fat first is totally genetic since you cannot target it.
Excited to dig for the next 20 weeks and bring a new level of conditioning and hit the stage again.
Bodybuilding may not be my strong suit but, it's something that I enjoy and am I fan of. Do what YOU love and follow what's true to YOU.
If you have any questions regarding your diet and training let me know and I'll be happy to help ☺️
Set Yourself Up for Success 🙌
Meal prepping doesn't have to be a huge event in your day. If you're going to cook just cook a bit extra. If you're lazy and going to eat out order something macro friendly. Even if it's more expensive, in the long run you'll be happy you stuck with your goals. It will be more of a hassle to try and play catch up with your diet.
I'm basic and throw a couple spices in the pan or on a baking sheet with a protein source. Sometimes veggies when I'm feeling health.
Enjoy meal prep, make some yummy foods, try some new recipes and stay on track! I hope everyone is having a great start to their day #20WeeksOut
Full In The Gym Sometimes? 👀
Throughout prep the weight loss will make you look "smaller" in clothes. Then in the gym when you're wearing a tank top you'll have the illusion of your muscles popping more and look heavier. Sometimes this is not the case.
This is why I like to Meal Time my Pre-Workout Meal. Generally 1-2 hours (closer to 1 for me personally) with a moderate amount of carbs to keep me fuelled during my session.
If you find yourself flat in the gym try eating a bit more carbs pre workout.
Also, a good Pre-Workout to get the blood flowing helps too. Today I stacked #MuscleFreak & #PumpFreak @pharmafreak for increased energy and blood flow.
Make sure nutrition is on point and you can use supplements help give you that extra boost! 🙏
Come Up Together 🙌
There's one thing in fitness we all have in common & it's self improvement. What we are doing is positively changing our lives for the better. It's much more fun to do this with people than to be "angry" and have everyone as your competition.
At the end of the day no matter what you do yourself, you cannot control what someone else does. You cannot control what the judges think or what athletes will show up show day. All you can do is bring the best YOU.
Realize that everyone is on the come up together for self improvement and we should uplift others.
Seeing other people succeed makes me so happy because I know the impact fitness has brought to me.
As a bodybuilding fan, athlete, coach & friend, I want to help positively impact, inspire, motivate and bring positivity to it all.
Thankful for everyone around me. Shoutout my friend & client @eduardoreynado looking hella lean as he preps for a full competition season! 🙏🙌
Body Fat Targeting 🤔
Did you ever see anyone that was overweight with a shredded 6ix pack? It's because you cannot specifically target fat loss. Where you lose it first is totally genetic.
Personally I lose fat on the front of my torso first, my back slowly lags behind and my legs/glutes come in very last generally. The order which you lose fat is genetic.
This is why it's easier for some people to get shredded abs and others not so much, especially if you lose fat in that area last.
To combat this you have to improve overall body composition. Be patient and continue dieting at a rate to ensure maximum muscle retention. If you crash diet and lose weight too fast you'll lose muscle and have a more stringy skinny fat look. This is one of many reason why I enjoy longer contest preps.
If you have any weight loss questions or body fat questions please ask away and I'll be happy to help ! ☺️
Life Views, Personal Success & Fulfillment 🙌
I'm so thankful to be in the position I am currently in. Life moves fast and anything you have can be taken away at any second so, cherish every moment.
Creating goals I truly love working towards, short and long term help keep me on track. I take them very seriously where I have personal calendars and agendas and make sure they all get completed.
Looking back this journey I have learned so much and grown so much. All material things aside, the opportunities of experiences and friends I have made along the way are priceless, and are things that will stay with me forever.
Find something you love to do and never look back 🙏 #Thankful