Feb. 16th — thank you guys SO MUCH for the support of my guide I released yesterday! Super excited to see so many of you interested in trying it out 😫🙌🏻💓
Check out my post from yesterday to learn more about it & DM me if you’re interested in trying it out!
I did one of the leg days from my guide for today’s workout!
(Workout 41 / 300 for the year)
We were together. I forget the rest. 😍
Taking a weekend up north with my family and my boyfriend. .
It is gorgeous up here and I’m trying to stay off my phone and enjoy every minute with the people I love most.
Hope y’all are having a great weekend! & Go Vols!! 😉😉
Anxiety is motivated by fear, while urgency is motivated by love.
________________________________________________________I’ve been many different versions of myself throughout my life, especially during these last few tumultuous years. I’ve had moments of strength, moments where I’ve faltered... I’ve been the reliable one, I’ve been the dependent one and everything between. 🙋🏽♂️
________________________________________________________I’ve finally found this year who I WANT to be, and feel like I have the strength to back it up. Let others receive the overflow from your cup of life once it’s been filled already. Pouring from an empty cup can leave you drained, anxious, or depressed due to the lack of “deposits” being made into the balance of your soul. The “deposits” must always outweigh the “withdrawals” just like a bank account. Dangerous moods, feelings, and thoughts arise from overdraft. 😖
________________________________________________________Seek a multifaceted approach to filling your cup. Often, we rely too much on one source of happiness and when that source falls through, extreme disappointment sets in. If you have varied sources of happiness... friends, family, significant other, individual passions, and more, we are much less likely to experience the anxiety that is rooted in disappointment caused by others. 🤔
________________________________________________________On the other hand, if your cup is full, pour into others. SHOW UP for your loved ones, physically, emotionally, and spiritually... with a sense of URGENCY. Nothing feels more reassuring than knowing you have someone that will always pick up. When “call me if you need anything” means ANYTHING. 💥 my line.
________________________________________________________Anxiety is based in fear... the fear of something terrible happening due to the circumstances of another. We combat that with LOVE. So blessed to be here famski 🙏🏽
Trying to build muscle on a budget and struggling to hit your daily protein intake?
I have been here before and know It can be a struggle when you're are trying to scrape up cash.
Here are 5 great high protein food options that are super budget friendly!
EGGS 6g per egg
Can't go wrong here. Eggs are packed with protein and can be prepared in a variety of ways!
If you are currently cutting and don't have a lot of calories to work with, simply have egg whites instead of whole eggs. I like to have 1 whole egg with my serving of egg whites to add that extra flavor ;)
TUNA 25g per 3 oz
Tuna is a great cheap, high protein source! You can buy these bad boys in pouches for on the go, or simply have the cans on deck at your house. Mixing plain tuna with bbq sauce is a great way to make a low calorie "pulled pork" sandwich if you're cutting!
CHICKEN BREAST 27g per 3 oz
This one is a no brainer and pretty well known. Most supermarkets run sales on chicken, and you can even buy the whole chicken for an even cheaper price. (Some prep involved however..)
COTTAGE CHEESE 25g per 1 cup
Another great high protein option that is budget friendly! You can eat cottage cheese on its own or simply mix with some fruit! Buy this stuff in bulk so you can save some extra cash as well!
MY PROTEIN IMPACT WHEY 19~20g per scoop
When this stuff is on sale, it is by far the cheapest quality whey protein powder that I have seen around. At its peak sale price, which happens about once a month, you can get 2 5.5lb bags for $60! That's a great deal for a quality product!
Trying to build more muscle but are struggling putting together the plan you need to have to do so?
Send me a DM right now and lets see if you're a good fit for my 12 week online coaching program. I will take you from where you're and give you the exact steps (nutrition and training programming) with the one on one guidance you need to reach your goals faster than you ever though possible. Send me a DM right now and lets get started!
🔥PESO MUERTO (DEADLIFT)🔥
👑El peso muerto, es otro de los grandes ejercicios compuestos; posiblemente el único que le “pelee” el titulo de “REY” a las sentadillas. Y aunque tenga una gran activación de dorsales, trapecio y escápula, es considerado un ejercicio de tren inferior.
🦵Al igual que la sentadilla trabaja la extensión de rodilla (cuádriceps) y cadera (femoral y glúteo) a la vez, haciendo énfasis en esta ultima. Y para mantener la espalda recta y posición adecuada, los exteriores de columna realizaran una extensión isométrica de toda la espalda. -
👇¿Cómo debes hacerlo?
🏋️Coloca la barra a un 1cm de tus espinillas o que la barra “parta” tus pies por la lengüeta del zapato.
🙌Coloca las manos a la distancia de los hombros por fuera de las piernas. El agarre puede ser alternado (para pesos altos; pero puede traer desbalances), doble prono (limitado a el peso que soporte tu agarre), o con straps (aunque no fortalesca el antebrazo y agarre).
📈Antes de arrancar, debes asegurarte de tener la espalda recta y mantener esa posición isométrica durante todo el movimiento. -
🎣Para empezar el ejercicio, piensa en llevar el pecho hacia arriba, mientras extiendes las rodillas y cadera al tiempo, donde la cacera será la ultima en extenderse completamente y terminar el ejercicio; pero no la debes hiperextender.
📏La barra debe moverse siempre lo más cercana al cuerpo posible y en una perfecta línea recta. Para lo cual debes mantener una posición isométrica en la espalda baja, dorsales y hombro.
La parte negativa (excéntrica) del movimiento debe ser similar y controlada, mientras el peso lo permita y/o si estas aprendiendo la técnica.
🧐Antes de pensar en que tanto peso levantar, busca manejar un rango de 5-10 repeticiones que sean desafiantes, pero con la forma correcta. Así sea con mancuernas de pocas libras.
🙏 Espero que ayude. y ¡Menciona a alguien que se muere por hacer bien el peso muerto! 😅
Si quieres trabajar conmigo para diseñar un plan 100% personalizado a la medida de a tu estilo de vida y objetivos envíame un mail para recibir toda la información 💪🏽.
🤓Sígueme en @bejaranofit , encontraras más TIPS
Levis are the best mom jeans. Don’t argue with me.
THIS WORKOUT IS SO NECESSARY FOR THE NEXT TIME YOU’RE RUNNING TO CATCH A FLIGHT BECAUSE YOU ACTED LIKE A COWBOY AND GOT TO THE AIPORT 39 MINUTES BEFORE TAKEOFF AND YOU FEEL LIKE YOU’RE ABOUT TO PHYSICALLY COLLAPSE AND DIE IN FRONT OF A HUDSON NEWS OR AUNTIE ANNE’S PRETZELS 🥨
Follow @aaron_nimmo for more tips and motivation
Dm for credit
Had the idea of super-setting Hip Thrusters into Glute Bridges to get that ultimate booty burn and it was a success. Bec and Liz were close to tears, they wanted to give up but they powered through the pain. This is what makes the difference from the average to the strong, never give up when it’s hard.
You’re going to leave your comfort zone to see amazing results, it will not happen by doing the same thing for years!
•Double tap and share 💞
My boyfriend showed me this comparison today 😅 August 2019 vs today!
I can definitely say that I see a difference! But the biggest difference is my mindset 😁
So happy about this! Just goes to show you can move more if you find what you love and I LOVE dancing! Tried my first @thefitnessmarshall workout session from YouTube and it was amazing!! So fun, convenient, free, and I totally broke a sweat. If you’ve been keeping up with my stories you know I was starting to struggle with cardio at the gym and needed to switch things up. Well, this was a great change of pace and I could do it right in my living room. I will still use @aaptiv for my strength training, but I’m so glad to incorporate dancing back into my life!!!
My upper chest has been slacking for a minute, so I added this superset to my routine and it’s been doing wonders for me❗️🔥🔥 DB Incline press followed by cable pec fly (seated) this was my final set after a whole chest workout so I started to fatigue😅 . .
Give this workout a go, if you want to work on building your upper pecs 🦍 🔥👌🏾 . .
Share this post and comment below on your favourite chest workout👇🏾
Pan seared Bavette with red wine shiitakes and garlicky spinach.
I have not seen the inside of a gym I’m about a month nor have I worked out in any way, shape, or form in about a month. I started a new job that involved some initial travel and a lot of training & studying so it just didn’t happen. Today was my 1st day back & I had a GREAT cardio sesh & a GREAT bicep workout! ❤️💪🏻 #cardio#weights#liftingweights#workout#getfit#stayfit
Your struggle will be the gift that the world feel in love with .🖤🖤🖤 Being vulnerable is scary as shit. You literally give people the worst parts or the most insecure images and pray they are nice. With that being said the best part or being vulnerable is you are able to connect with people on such a loving and honest level. The amount of love and support I’ve gotten has blown me away. It’s my motivation to continue to share and inspire others. 🖤🖤
No weight change this week. A couple of bike sessions and a swift walk around Rothwell Park - checking out the progress on the new play area which looks amazing but takes away a bit of the nostalgia from my own childhood. Couple of not so healthy meals this week with Valentine’s Day and catch ups with friends which has probably contributed to the lack of weight loss but happy to have not put any on.