Gnocchi and pulled chicken cooked by the husband (that's why it looks so messy) with peppers, tomatoes & mascarpone sauce and mozzarella, lots of spice & garlic 😍 it was yummy but I couldn't manage the entire plate, I don't know why he gave me so much 😂 #thefatlossblitz#4weekbodyblitz
Hey ya’ll. Here’s a couple back workouts I filmed a few days ago that’ll get your lats and delts burning🔥
1️⃣Lat pull-downs 4x15
2️⃣Single arm lat pull-down 4x15
3️⃣Cable row 4x15
4️⃣Overhand tricep extension 4x15
I’ve slowly been increasing my sets and reps and decreasing my calories to cut some weight. I’ve also been including some cardio to burn off some extra calories. We sometimes get so caught up in living in the moment and tend to make some poor food choices which in return can affect our body. Don’t stress, we’re all human and it happens. Get back on track and focus on your goals!!!
A few clips from yesterday awesome explosive leg training session with fam @cashual2548 ...💪🏿💪🏿🦁
Tips from a PRO: "The ability to control your body in space and the ability to put Force into the ground, is the key ingredients to being a great athlete." LG9 #Innerstanding#healthiswealth#naturalbodybuilding -
(THE MOTION GURU)
If you like this workout video and want a personal video with tutorial contact me at [email protected] Thanks for watching. -
INDIGENOUS FITNESS est. In The Beginning!
NATURALLY ATHLETIC est. Since Birth!
- -☇"THE ART OF GYM WAR." ifbblg9 ☇-
BeastMode! 💯🦁 🦁👌🏿@msfraz_naturallyfit : (SYA Hoops) basketball skills development & fitness and health.🦁 @Stephaniemucho23 🦁 @kc2013 🦁 @amfit2014 🦁 @exotic_cuban4 🦁 @animalzambition 🕉
----------------------------------------------------------------------------------- #melaninpower C18H10N2O4
Preventive and reversible health Epigenetics coach www.lgfitnessmessiah LG9!
session at Destination Dallas Texas
2655 Premier Dr, Plano, TX 75075
2021 N Town E Blvd, Mesquite, TX 75150
Fluoride Detox: Calcium, selenium, vitamin C, and iodine.
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@40isthenew20fit @ebonyfitness https://www.instagram.com/classicphysiquenews/
Professional innerstanding and knowledge. LG9
“Families are the compass that guides us. They are the inspiration to reach great heights, and our comfort when we occasionally falter.” –Brad Henry
I owe everything to these two handsome guys. They encourage and inspire me to constantly strive to be better! From my career to my physique goals, they are what keep me going! ♥️ Please vote for me in the Ms. Health and Fitness competition! It's easy, quick, and free to vote- help me win $20,000 and a spread in @muscleandfitnesshers magazine!💪 Currently in 3rd place! Every vote counts!
Link in bio!
Check out a deadlift PR on my main IG @aweinstein_
Attempted 5 plates (495lbs), it’s coming soon, for sure
Feeling amazing this week and taking advantage of it. A squat PR last squat day, and a PR on deadlifts today, we’ll see what I can do tomorrow on bench
Worked up to a heavy single on deadlift.
Squats (with new shoes)
when internet friends become irl friends 🥺🥺 today was so much fun
My vacation is coming to an end and I enjoyed every minute of it without stressing. While, I was more relaxed with my eating and schedule, I didn’t go overboard and ruin all my progress. I am going home recharged and ready to concur the next phase of my training, and continue this slow cut.
Some things I did to help me stay on track; workout everyday first thing in morning,
this set the tone for my day and made me feel good. I tracked what I could and didn’t stress over what I couldn’t. Mainly, I kept my meals consistent around my training and then fasted until dinner time so I could enjoy meals with family without stressing. Other than some of the best homemade ice cream, some pizza and Trulys, it wasn’t anything too crazy or out of the norm.
I also made sure to take my @morphogenben Morphoprime every morning and my Morphodrive with dinner. Both these supplements help with blood sugar control, appropriate nutrient partitioning and inflammation. These are supplements I already take consistently but came in especially clutch while my intake was higher. No bloating or issues with digestion! 👌 Check them out and use code ANNA10 at checkout.
Lower body circuit! Give this a try at home or in the gym! Set your timer for 7 minutes and see how many rounds you can do. Embrace the burn! 🔥🔥🔥 ———————————————————————
1️⃣ 12 Double pulse squats
2️⃣ 24 Reverse lunges (12 each leg)
3️⃣ 24 Curtsy lunges (12 each leg)
4️⃣ 12 alternate curtsy lunges
5️⃣ 20 jumping lunges ———————————————————————— ⏸ REST 3 minutes ⏩ REPEAT X2 7 minutes. ✅completed ✅ 20minute circuit ✅ ————————————————————————
Morning! 🙋🏻♀️ Here is some lower body exercises you can try just using your own body weight. Grab a bench and a space in the gym and give these a go! When you become more confident using your own body you can then add weights.
1️⃣ 15 Sit downs
2️⃣ 24 Split squats (12 per leg)
3️⃣ 20 Step ups
4️⃣ 15 Hip thrusters ————————————————————————
⏹ Rest for up to 2 minutes ⏩ Repeat x4
Morning! I’ve been shooting some videos for you guys all morning that I will be posting this week to help you in the gym. After lots of good feed back on my last few videos that I’d helped a lot of people with the first step in to exercise just by showing the basics. 🙂 ——————————————————————
Is everyone enjoying the summer?? ☀️ it’s sooooo hot! Exercising in heat which we are not used to can be difficult right?! Our bodies release excess sweat 💧 trying to keep itself cool and this means your dehydrating faster. Your energy stores are depleted and you can feel fatigued quickly. Its your body’s way of letting you know that it’s working a lot harder than normal! Don’t panic It’s totally normal and it can happen. Heat exhaustion can cause dizzy spells, weakness, nausea and overall tiredness.
TIPs - Remember to go into your workout fully hydrated. That doesn’t just mean chugging a few pints of water immediately beforehand. 😂 Instead 👉🏻 drink plenty of fluids throughout your day. Wear breathable clothes, take your time and breath through your exercises. Take it a little slower than normal. If you feel unwell at any point stop! Don’t push yourself to much you will have done better than you think. Go home re energise and rest!
TAKING THE FIRST STEP... This week in my posts I have been talking all about taking the first step into fitness.
So.. you want to start but it can be daunting even joining the gym! 👀 You then take that big step and join but then you don’t know what to do or where to begin and you end up walking around the gym on your first day lost and feeling embarrassed. 👀 👀 I think we have all felt that at one point in our lives.
The first fitness program I ever made was exactly for these reasons! I want people to feel confident walking around the gym knowing exactly what they are doing and enjoying it 😀💪🏻
My Future Fitness: START is a program I have designed specifically for people who want to take their first step into fitness. Future fitness START has three stages - Stage 1, Stage 2 and Stage 3. All three stages are designed specifically, enabling you to learn, progress and grow in confidence as you go through each stage. you'll feel completely comfortable and at home in the gym in no time!
Here are a few exercises just using a stepper from my start program. Give them a try! 🙌🏻
Check out my videos and post on taking the first step into fitness. 🙋🏻♀️ when you finally discover your confidence, it will feel incredible and change your life! ————————————————————————
Quality not quantity.
Taking weight off the bar has its advantages. You are able to focus on form and improve technique that may need some extra work. Decreasing weight also has to do with listening to your body. If something doesn’t feel right, it’s usually not smart to push through pain. That’s your body telling you that something isn’t right. Too often we think no pain, no gain, but you have to take that for what it is and understand that there is a time and a place for both mentalities when training.
[INTUITIVE EATING & NON-DIETING]. . I found this super interesting to learn more about because it’s important to look at other aspects then just tracking calorie/macros as this approach doesn’t suit everyone and some also want to move away from it.
It is also a good way to celebrate behavioural changes as a win rather then just weight loss.
What is intuitive eating? From what I learned today…. > Its the unconditional permission to eat. > Eating for physical (such as nourishment, energy and enjoyment) rather than emotional reasons.
>Reliance on hunger and satiety cues. > Body-food choice congruence.
▪️How food makes you feel - Eating food that makes you feel good.
HAES approach - Health at every size (HAES) don’t pursue weight loss but focus on the behaviours as a goal then just the outcome of that (Weight loss in some cases). Some can get obsessive by the scale weight and the confirmation that comes from that deciding based on the scale weight if you had a ‘good’ week or not so this approach I found super interesting!
🤓Some tools you can use & implement:
1. Hunger-Fullness scale: On a scale of 1-10 (10 = stuffed full & 0 = absolutely empty). Eating when your getting close to empty and eating until you get just above the half way mark when your full.
2. Taking pauses between meals.
3. Focusing on the meal & the sensations from that i.e taste.
4. Paying attention to serving sizes.
Focusing on behaviours over focusing on the weight outcome. . Theres positives & some negatives to this approach (like most) but I feel having an approach that focuses on behaviour outcomes as wins for overall health rather then just the outcome (i.e weightloss if thats the goal) is really positive!
Thanks @dannylennon_sigma @sigmanutrition for a super seminar today 🤗
I experiment 🧪 in my workouts & not in my #meals ! .
“How can you eat the same food everyday ? Don’t you get bored ?” - to give you some perspective; I’ve been sharing what I eat every day in my stories & this comment is for my lunch meal : grilled chicken 🍗 lettuce 🥬 wrap 😋. I can totally relate to the feeling of boredom, but only with regards to a workout 😉.
Food is an integral part of life, but if you are chasing fitness, meals 🥘 cannot be chosen at random. You need a diary 📔 so you are eating exactly as per your goals. With my erratic 💻 work hours, content creation, workouts giving me enough “variety” I don’t want to burden myself with creating new tasty macro-fitting meals every single day. That would require more planning of my meals & I’m more likely to over or under eat. Sort of works against my current #lifestyle goals. .
If I didn’t have a 9-5, yes maybe I’d try out a new chicken dish every single day - but for now grilled chicken lettuce 🥬 wrap 🌮 is my go-to lunch meal & I’m stress-free because I don’t need to think about what to eat at lunch 😉! Who else here is a creature of habit 😝🙈? .
As you see in my feed, I rarely repeat workouts; I just tried out a new “muffin top” oblique-focused Ab #workout which will be up soon soon 😉❤️
One more week until we are DONE with the 12 Week Mindfully Lean Challenge 😃🔥 let’s give it all you’ve got!