Do what makes you happy in life 🌸🌸 Don’t let anyone stop you from achieving your goals 💪💪 There will always be someone saying something at some point about your life but you need to push them aside as they are just jealous of how much better your doing then them! Your amazing don’t let anyone take away your happiness🔥🥰🥰
We’ve got that FRIYAY FEELING 🥳! Who’s ready to kick up and enjoy a little QT this weekend? 🙋🏼♀️
But first... a quick sweat sesh 😅 to get the blood pumping and brain firing for a super productive end to the week! Finish strong, Babes! The Grind Includes Friday!
If you are looking for a little inspo in the workout department, try this Kettlebell Workout out! You will be sure to torch some calories just in time for the a little weekend indulgence 🥳!
✅Perform the following exercises as a Giant Set (ie complete one round of each exercise per set)
✅Complete 3 - 5 rounds (dependent on your level of fitness):
▶️10 per leg: Kettlebell step-up with reverse lunge
▶️15 x Kettlebell swings
▶️15 x Kettlebell pullover with sit-up
▶️10 x Plank with Twist
Beginners : no kettlebell weight
Intermediate : light kettle bell weight
Advanced : challenge yourself!
Workout developed by @janke
Siemano! Jako, że w ubiegłych latach sporo wyjeżdżałem i myślę, że i w tym roku czeka mnie na pewno jeszcze kilka wyjazdów, często kończyło się to po prostu zaniedbaniem formy, spowodowanym kiepskiej jakości snem w hotelowym łóżku, długim dniem pracy z wieloma stresorami, słabą i nieregularną michą oraz oczywiście brakiem treningu siłowego i cardio. Tym razem, jako, że trwa minicut, a dokładnie jego trzeci tydzień, postanowiłem zrobić trochę inaczej i rozegrać to tak, żeby potem kilku dni nie odrabiać tydzień lub dwa. Przyjechały ze mną podstawowe, dobre produkty, których nie trzeba trzymać w lodówce, a więc odżywka białkowa jako źródło białka, płatki owsiane i wafle ryżowe jako źródła węglowodanów oraz orzechy włoskie jako źródło zdrowego tłuszczu oraz przy okazji omega-3. Dodatkowo leciały jajka i sporo warzyw na śniadanko w hotelu, a wczoraj doszła również niskowęglowodanowa kolacja w miejscowej restauracji. Dodatkowo wleciało 2x 40 min cardio na rowerku na czczo. Efekt? Wyjeżdżam z równie dobrą jak nie lepszą formą! 💪👏 Redukcja jednak motywuje, bo takie kilkudniowe rozluźnienie spowodowałoby jednak znaczną „cofkę” i wydłużyłoby cięcie, a celem jest jednak masa i szkoda po prostu marnować więcej czasu, niż jest to ściśle konieczne.
Thank you @devindygert and @thelighttent. Thank you @jameelajamilofficial, @i_weigh , and @giospirit2 for speaking their truths so fearlessly and standing up against all of this.
This isn’t something I’ve shared publicly till now, but it feels great to finally let it out.
A while back a fledgling filmmaker who was in attendance to see a project I had worked on repeatedly mansplained me to “do more yoga” if I wanted to do more physical roles, despite me stating that I was in the process of training for my fifth marathon (which I completed, thankyouverymuch), was a second degree black belt, and had taken dance lessons as a child. My splits aren’t perfect but I learned they were pretty damn decent when I spontaneously did them for a photo op at work last year in skinny jeans and not having warmed up.
One of the reasons I canceled my gym membership was because I was sick and tired of men approaching me and telling me how I could “improve” my body.
I work out every day, and even though I’m in decent shape, I may not possess the physique of someone who exercises as much as I do. I’ve made my peace with it. My metabolism is mostly controlled by medication due to a long family history of thyroid illness, and I’m not going to deprive myself of certain foods or kill myself working out. I also don’t feel the need to explain this to every single person I meet who may question my physical abilities, but if anyone wants to be that big of an a-hole over it, I don’t want to make a stinkin’ movie with you anyway.
71-year-old is living proof: "Fitness has no age" . Meet my new friend, she is 71 year old. I made her today at the gym. She has been training since she was 25 year old and still going until now.
I recently had someone come up to me and ask why they weren’t seeing the results they wanted; despite putting in the HARD WORK, eating SO well and training their ASS off... 🏋️♂️
I asked about her training program and what she was eating.. she was training well, nutrition was good and it all seemed on track 💪🏼
I asked her about her results.. and the truth is.. she was KILLING IT. She had lost 3kgs since Christmas, and put on some muscle definition in the same time. That is a GREAT result ! She was also starting from a good point as well, so it’s harder to see rapid results when you were already training and eating well (which is a good thing) 🤙🏼
DON’T RUSH RESULTS 📉
It is a long game; everyone wants to see changes quickly, but the reality is it takes time and the longer you play, the harder it is to keep improving (diseconomies of scale 😉)
STOP COMPARING ❗️
The images you see on Instagram/magazines are NOT realistic goals. They’re edited images with people who are normally ‘shoot’ ready. Use it for a bit of #inspo but don’t think having an amazing physique 365 days a year is the end goal
DON’T BE SO HARSH ON YOURSELF 😅
You’re your own worst critic ☝🏼 It’s great that you’re aiming high, but use that in a positive way. Those results in my view are a MASSIVE win - it was only 8 weeks !! To put it in perspective, if she keeps that up, she’s on track to lose 20kg this year while putting on muscle (and she doesn’t even have that much to lose !)
Be kind to yourself, know you’re doing things right & celebrate the wins when you can ! 🙏🏼