Werbung💪NEW GOALS - NEW POSSIBILITIES💪 OMG ich habe so viele Neuigkeiten😍 Und kann es kaum erwarten darüber zu sprechen!! Aber eines nach dem anderen, in 14 Tagen geht es für mich endlich wieder ins Warme - wo es Palmen - Strand & Meer gibt🌴 Ratet mal wohin es geht? Und schreibt es unter mein Foto😏👋🔥 Auf jeden Fall habe ich mir jetzt ein Ziel gesetzt und ab heute werde ich fokussiert daran arbeiten🤤 Daher starte ich mit einem 40 min Cardio workout und 15 min Bauch workout - danach geht es dann zum EMS Training💪 Denn im März wird etwas ganz besonders passieren und ich habe die Chance zum ersten mal vor 100.000 Zuschauern und live streams bei einem catwalk mit zu machen🎀 Mehr Infos folgen - aber ich bin jetzt schon so gespannt😍👋 Outfit: @smilodox Code JULIE10 #teamsmilodox#smilodox#befit#focus#behappy#goals#body#motivation#transformation#stayhealthy#stayfit#motivation
CABLE BACK WORKOUT
One thing I love about cable workouts is how smooth the movements are. Sometimes I find it easier to focus on my form when I’m not worried about dropping a dumbbell or bar, trust me I’ve done it my fair share of times lol.
Keeping it light this session,
4x20 each exercise.
▪️Single arm cable push downs
▪️High rows into behind head pulls
▪️Single arm lat pull downs
تمارين كابل للظهر
التمرين الاول: خلي يدك مستقيم و اظغطي على تحت من غير من تنحي يدك. ركزي على استخدام عضلات ظهرك مو كتفك لو حسيتي إنك بترفعي كتفك خفيفي الوزن.
التمرين الثاني: تمرينين مع بعض، اسحبي الكابل من فوق و نزلي على اتجاه بطنك عشان تشربي وسط ظهرك، ارجعي لبداية الحركة و ادخلي في التمرين الثاني، قدمي راسك بس خلي ظهرك مستقيم و اسحبي الكابل الى خلف راسك. خلي كوعك على برا. المفروض تحسي بالحركة الدلتا الخلفية.
التمرين الثالث: أمسكي الكابل بيد واحد و نزلي يدك على جنبك بشكل دائري عشان تستهدفي جانب الظهر.
التمرين الرابع: ثبتي نفسك على الارض بس حاولي انك ما تستخدمي رجولك لمساعدتك بس تثبيت و اسحبي الكابل لاتجاه اسفل بطنك، عشان باستخدم حبل بادف كوعي الى الخارج عشان اقدر اكمل نطاق الحركة.
In regards to beauty, we human beings strive to better ourselves actively and passively. Passively; as our hormones and urges tell us instinctively what is beautiful by fascinating us further than if we were just to appreciate a big mountain of muscle. The mind and body knows true beauty. It knows this through selective evolution throughout our history in correlation to social and sexual games we’ve aleays been playing. We are not far apart in time, from our ancient civilization and cradle of democracy. Founded partly on the principles of philosophy and beauty. #bodybuilding#ancientgreece#democracy#fitfam#man#beauty#sculpting#sculpture
6 habits of lean people
1. Eat 20-25 grams of protein in every meal. Protein is the building block for muscle. It is also highly satiating and it helps to regulate your blood sugar level.
2. Focus on weight training 3-5 times per week to build muscle tissue. Muscle tissue helps your body expend more calories and sends a signal to the brain to use fat tissue as energy.
3. Don’t do insane amounts of cardio, which can signal the body to not produce muscle tissue. -
4. Fill half their plates up with voluminous vegetables to help them feel full and satiated.
5. Focus on building healthy eating/exercise habits that they can adhere to and will last a life time. Diet and fitness doesn’t have a finish line, it’s a lifestyle. -
6. They plan ahead. They don’t wing it. They meal prep, take their food along with them, look at the menu before going to a restaurant, pack a protein bar. They know what they will eat when hunger hits.
THE STATE OF MIND in the gym is everything , and it kills me to see and hear how so many people avoid going, or avoid lifting weights of any sort, simply because they feel INTIMIDATED 😔 ••• • 👉🏿Here are a few tips to help you ditch that nonsense and start grinding 🔥: • ✅ You're wrong in thinking everyone is focused on what you're doing. People generally only think about themselves 😂 So take a deep breath, and straight up ignore them 💨 • ✅ Getting yourself to the gym is the first step. If you're already there, why waste any time worrying about anyone but yourself? 😎 • ✅ Go in with a plan. Lay out and learn exactly what you're going to do ahead of time. Walk in there and GO CRUSH IT 😵💥 • ✅ EVERYBODY IS INTIMIDATED. You don't have to believe me, but it's true. It's natural 🙌🏼 • ✅ Crank those tunes and get in your zone. It's the best way to really isolate yourself from your surroundings 🎶 • ✅ In honor of International Women's Day, I encourage all you ladies out there to give the weights a shot. They will literally change your life. YOU WILL NOT REGRET IT. I can't stress this enough 😭👏🏼 ••• 👊🏿You are strong. You have more power than you realize. And you have every right to walk through those gym doors with every ounce of confidence and absolutely kill that workout. Stop thinking anything less of yourself 🙏🏿❤️
No such thing as bad foods.
Stop demonising foods or macronutrients. No one food will make you fat. If you followed me for a while you will know I did the cake a day diet to prove this point. You can eat he cake, you can have a beer. Its all about balance.
217 hours ago
There’s a moment I remember clearly: in April, I broke down to my best friend (bless her soul) saying that I didn’t think I had the energy to start over again by moving to yet another country. I felt like I was constantly battling with anxiety. There were weeks where I saw no light at the end of the tunnel. It took so much strength to come out of some really rough times. But here I am. I’ve seen myself growing so much lately and that’s precisely because I have pushed myself out of my comfort zone. I still battle anxiety - but each day I learn how to be resilient, how to manage it & how to lift myself up rather than tear myself apart. .
I am far away from where I want to be. I have a lot to learn. There’s a lot of studying and self reflection to do. But for one, I’ll give myself credit for one thing: I am driven to make an impact. I don’t care about numbers or anything like that; what I truly, deeply care about is providing value. Whatever that may look like from time to time, I want anyone who comes across my account or meet me in real life to be provided with some sort of value. If I can do that - if I can feel like I am a positive presence in people’s life (be that online or irl), then I am at peace with myself. Shifting my focus from thinking that I am not good enough for x, y, and z and getting stuck in my thoughts 24/7 to focusing on putting positive energy into the world has made the biggest difference in my well being. I can see myself embracing who I am and who I am becoming more and more, and it feels damn good. There will be rough days, weeks and months. But I know I can push through them. ❤️
417 hours ago
Every year my wife (@jessicabentopt ) gets frustrated because I won’t tell her what I want for my birthday. That is because she gives me so much year after year. Being married almost for ten years she has done so much for me each and every day. Love is the greatest gift anyone can give and when they do it when you aren’t your best, rather often at your worst, there is just something that makes you don’t feel like you don’t need to much else.
Having gone through 5 spinal surgeries, owning our own business where we work in the trenches each and every day, and rescuing 6 dogs over the years means that we have our hands full all the time. The way we get through all such challenges is the love we share with each other and on my birthday even though I know it seems like it sucks to go through another massive spine surgery, the love and care she gives me doesn’t make me feel like I missed anything at all!
Had a movement assessment done! Proud of my shoulder lift 😂
is this normal...
15411:05 PM Nov 7, 2018
Is it a bird, is it a plane no it’s superwoman 😉💪🏻 Great back session completed ✅
44210:16 AM Oct 8, 2018
Bbq chicken with sweet potato mash and broccoli! 🥦🍗🥔🍅
Lots of flavour and colour! Spice up your menu! Getting healthy doesn’t have to be bland!
Do you struggle coming up with meal ideas? 🤔
I write of nutrition plans! If you are in need of motivation and a push in the right direction for your goals then DM!
Look after your body all year long not just for the summer! 🤙🏻
4435:36 PM Oct 2, 2018
Amazing results in 21 days!!!! Ladies do you need help in training, be pushed to achieve your goals!
Contact me today on 07419128027
4128:01 PM Sep 20, 2018
Bootcamps are back in the swing of things! 👏🏻 Training and having a healthy lifestyle is bigger than just looking good! Reduce joint pain, reduce the chance of getting sick! Have more energy, feel better about yourself! We can help you live a fulfilling life!
Make the first step today!
Based in Crosby! Call me on 07419128027