Take a step back
Look at yourself
You are human
You are beautiful, you are so beautiful
And, you can be anything
You can be everything
Do not hate because someone broke your heart, or because your parents split up, your best friend betrayed you, your father hit you, or someone called you fat, ugly, stupid, or worthless
Do not concern yourself with things you cannot control
Cry when you need to, then let it go when it’s time
Don’t hang on to painful memories just because you’re afraid to forget
Let go of things that are in the past, forget things that aren’t worth remember, stop taking things for granted
Love for something, live for yourself
Fall in love, fall out of love, fall in love, and fall out again
Do this over and over until you know what it is to really love someone
Question things
Tell people how you really feel
Sleep under the stars
Create. Imagine. Inspire
Share something wonderful
Follow your dreams
Live your life to its full potential
Let go of all the horrible things and just live
.
Xoxo @dmcginnisfit
237321 hour ago
Om du, likt som jag, är en riktig sucker för pannkakor skall ni definitivt testa dessa🥞 Barnsligt enkla att fixa & är klara på ett kick!🤩
Här kommer recept på dubbel sats som jag gjorde igår;
2 skopor pannkaksmix från @sportkost (ValueLab ChocolateChip)
1 ägg
240ml vatten
•Mixa ihop med stavmixer tills smeten blir lite fluffig. Stek i naturell kokosolja & toppa med valfria bär😍👌🏼
Passar utmärkt till lite mer mättande mellanmål, lättare lunch eller varför inte som en del i en god brunch⭐️
15311 hour ago
🌟MEAL DIARY🍎
Missed meal diary Monday - it has been a crazy, awesome week! I love posting meal diaries in the hopes of inspiring you all to eat healthy and live in a balanced way! And because I love food - eating food, talking about food, thinking about food… 😋😂
.
BREAKFAST:
- Whole Wheat Bagel
- Cream Cheese w/ Chive & Onion
- Coffee + 1/2 cup milk + 2 tablespoons sweet cream coffee creamer
Macros:
Carbs: 62 g, Fat: 13 g, Protein: 17 g
.
MORNING SNACK:
- Oikos Triple Zero Greek Yogurt
Macros:
Carbs: 13 g, Fat: 0 g, Protein: 15 g
.
LUNCH:
- Barbecue Turkey Meatballs
- Sauteed Zuchhini in olive oil
Macros:
Carbs: 22 g, Fat: 35 g, Protein: 18 g
.
AFTERNOON SNACK:
- Sweet Potato Fries
- 1/2 Cup Greek Yogurt Dip
.
Macros:
Carbs: 41 g, Fat: 18 g, Protein: 15 g
.
DINNER:
- Black Bean Enchiladas with a dollop of sour cream (using low carb tortillas)
Macros:
Carbs: 44 g, Fat: 24 g, Protein: 31 g
.
NIGHT SNACK:
- Chocolate Smoothie
Macros:
Carbs: 4 g, Fat: 3 g, Protein: 11 g
Totals: Carbs: 186 g, Fat: 93 g, Protein: 107 g
Higher fat day (CHEEEEESSSSEEEE = always the delicious culprit😂) and lower carb day since I didn’t work out today. .
✨I LOVE counting my macros! If you’re interested in counting yours, grab my guide on sale for $19.99 at my link in bio! It’ll show you everything you need to know about macros, how to calculate what you need & how to count/log/track them. Click the WORKOUT GUIDES tab and get yours before they’re back to full price!
✨Or if you want me to calculate your macros and help you with counting, you can sign up for my new coaching program! This program includes both macro counting and workouts to help you reach your goals from all angles! Also at link in bio
601181 hour ago
💀🍫
315111 hour ago
Chest and chill 🏋🏻♂️
Have you been working out today?
Har du trent idag?
Used up my gym childcare with clients(👏🏻) this morning. Well worth it but....still needed to do some shoulders. So after baby went for nap I banged out a quick shoulder and core set with my resistance bands. These are one of two purchases I always recommend for a home gym. The key to effectively using resistance bands is controlling your tempo and really concentrating on using that mind to muscle connection. You control the bands. They don’t control you! Keep an eye out for rogue pugs. 😂 #mamagonestrong#personaltrainer#bodyafterbaby#camdencountyga#pugs
0016 seconds ago
@oosheeshbadd Sharing with us her favorite workout outside of the gym! Fitness is fun!
0120 seconds ago
In jedem von uns steckt ein Genie!
-
Viele Menschen glauben, dass sie kein gutes Gedächtnis haben oder einfach schlechte Gene haben, an denen sie nichts verändern können.
-
Lass mich Dir eines versichern, das ist B.S.. Jeder Vormund kann seine eigene DNA verändern aufgrund epigenetischer Vorgänge. Ja sogar noch mehr als das, wir können aufgrund unserer Neuroplastizität komplett neue Fähigkeiten erlernen, von denen wir „glaubten“ dass sie unmöglich seien.
-
Es gibt also Hoffnung für jeden von uns, denn in uns steckt ein Genie!
- #erfolg#genie#glaubenssätze#brainhack#persönlichkeitsentwicklung#personaltrainer#fittness
The families at my Barton Hill project put on a DELICIOUS fundraising tea this afternoon - Somali chicken and rice - and they created a homemade cinema for the kids!
LOVE the sense of community these guys have 💚 the room was buzzing.....and I need the recipe for that chicken 😋
Ao abrir minhas redes sócias hoje, reparei uma grande discussão sobre um tema polêmico: Estímulos metabólicos x tensionais. Na tentativa de esclarecer, aos praticantes do treinamento de força e aos profissionais de educação física que me seguem, fiquei ao longo do dia procurando artigos, consultei livro de fisiologia (como uma das fotos), ou seja, o meu desejo é apenas esclarecimento fisiológico.
Segundo a foto do phd @profrenatoalvarenga, grande mestre que tive o prazer de conhecer quando fui aluno da UFRJ, já é esclarecedor que não existe separação entre os métodos. O que acontece é que as adaptações geradas depois de um tipo de estimulo ou outro, será diferente. "uma sessão de exercício inicial produz lesão muscular. Essa lesão muscular acarreta uma adaptação fisiológica, que ocorre através de alterações do sistema nervoso, do tecido conjuntivo muscular (músculo) e alterações CELULARES no interior da FIBRA MUSCULAR". Como sempre falo: Não existe o MELHOR MÉTODO, O MELHOR EXERCÍCIO, O MAIS EFICIENTE, NÃO EXISTE COMPARAÇÃO EM NADA, pois como disse no post sobre esse mesmo assunto "a reação de cada organismo em relação à determinado estimulo é individualizado". Não existe um método superior ao outro. Os dois são igualmente eficientes para promover hipertrofia, definição e emagrecimento. O importante é variar, alternar os métodos.
É importante também frisar que esta divisão é feita de maneira didática, na prática não existe um treino 100% metabólico ou 100% tensional, sempre os dois estímulos estarão ocorrendo simultaneamente.
Referencia: Scott K.Power; Edward T. Howley. Fisiologia do Exercício. Teoria e Aplicação ao Condicionamento e ao Desempenho. Quinta edição.
Let’s talk PHYSIQUE 🙋♀️ I just got a 3D body scan, that gives you more or less accurate measurements of your height & weight, body composition, fat/lean %, BMI, as well as waist, arms, hips, thighs, etc. It also creates a 3D picture of your body so you can actually see yourself from all angles lol.
This is the second time I’m doing this, the first one being in May of last year. Same place, same machine, same time of day. And to my surprise, the values were pretty much the same as last time, with a 2-3 lb muscle mass increase.
Which means that in 9 months (May 2018 - Feb 2019) I’ve pretty much maintained / put on a tiny bit of muscle. Which is not necessary a bad thing, and kind of confirms/ describes what I’ve been doing fitness-wise lately, which is basically maintenance.
Nothing wrong with that, the only thing is that I’ve kind of reached a plateau of being kind of bored in the gym... which means that I need a new challenge... I need to train insane or remain the same LOL. I need to spice things up and set new goals for my physique. Push myself a little further and see where I can take it.
And I wanna take you along with me! Time to bring back fitness on this page, workout videos etc, and show you more of what I do in the gym, and hopefully help motivate/inspire you on your own journey. You ready?! Just curious: what are your fitness goals at the moment? Drop it down in the comments below. And lezzz get it! 💪
❗️THICCK LIKE BEYONCÉ❗️
.
Happy hump day everyone!
.
If y’all haven’t guessed, every Wednesday I destroy my legs. I honestly look forward to it now, which is what made me choose to start doing 3 leg days a week because why not train the body part that carries your entire body weight 🤷🏿♂️
.
P.S. I feel like as my legs have gotten a little bigger my shorts are getting a little shorter hmmm 🤔🤔
.
Save this video for your next Leg day !
. ↔️SWIPE↔️ —————————————————————
Workout: 3-4 sets each
1️⃣Belt Squats x15
2️⃣Deficit Reverse Lunges x12
3️⃣DB RDL’s x12
4️⃣Deficit KB Sumo Deadlifts x10
5️⃣Front Squats x8 —————————————————————
. 🚨If you’re looking for a new in person trainer or online customized workout plans and nutritional guidance DM me 📩
Something I am constantly having to remind myself... “I CAN”.. 👣
.
Monday I was tired and was not wanting to get my butt up and get it done but the fact that I knew I was completely capable was enough for me to make it happen. 👣
.
It was not my best workout but that’s okay because not every session is going to be 100% . Be strong, when your mind is tell you no remind yourself that your body can, it is strong and capable! 👣
.
It’s hump day people! Halfway there💪🏻💪🏻 #makeithappen#youcan#tucson#personaltrainer#fitness#selflove#youreworthit#happywednesday#ripdtraining
