Hello! I’m still here - but just barely 😂
I’ve been sick since Tuesday. I am finally starting to feel better. I worked for a couple hours this morning but had to leave because my head and face started hurting. 😖
I am pretty proud of myself for coming up with a Plan B in case something happened! So after three days off, instead of doing HIIT and abs today (because I am not going today) I’ll do abs and cardio tomorrow and HIIT and arms Saturday.
Do you all make a Plan B in case something wild happens during the week to interrupt your workout schedule?
First comes long hair, then comes the gym, then comes FIT TIES, and then comes great gym hair.
I meannnnn... you don’t even need an awkward first date to make your gym hair’s dreams come true.
Back Valentine’s Session ❤️ ⠀
Happy Valentine’s to all the lovies out there 😍
I have been asked why do I train my legs so much and not my back. I had no answer to be honest 🤨
I started doing my researches, learnt more about muscle groups and how to target specific areas.
Also how to fix my posture and how to get a better definition. ⠀
Training your upper body can be tricky! You must give emphasis to different muscle groups to also maintain a good posture. ⠀
Here is a back session : ⠀
🌹. superset Overhead cable rear delt flys ( straight to elastic band) 2 x 10 reps each & 90 sec rest, It is the same exercise with a different resistance. ⠀
🌹. Standing Barbell shrug + top half deadlift *I am Specifically targeting the mid trapezius* 3 x 10 reps ⠀
🌹. Beginners Upper back extension for better posture.(some prefer the head down to prevent neck injuries and pressure on the neck, I personally have a better balance this way) 3 x 10 reps ⠀ ⠀
🌹. Seated row 3 x 10 reps ⠀ ⠀
🌹. 3 push ups to finish it off 😪 ⠀
Seriously after this session and some cardio my upper body was Dead 😂🙌🏼
Which exercise is your favourite ?? I really like No4 ⠀
Happy Valentine’s Day babes ❤️🌹💋 I am practising some much needed self care today! I’m loving myself on this love day, which is ok by me 👌🏼 It is soooo needed!! I posted in my stories last night that my calf was hurting & man it hurt all damn day & I have no idea why 🤷🏻♀️The pain didn’t ease with stretching, foam rolling or ice ✖️ So as I went to bed last night I cancelled F45 & decided to take today as a rest day hoping it would feel better this morning ! Sadly it didn’t 👎🏼.
So tonight after work I grabbed some epsom salt & I am soaking in the tub now hoping this helps 🤞🏼🤞🏼🤞🏼 I will ice it again tonight & most likely take tomorrow as another rest day 😴 Resting is actually so hard!! I have no desire to do it🙅🏻♀️ I want to go go go. Smash F45 & run 💥🏃🏻♀️ but I know this is a terrible idea & the very worst thing i can do. I know that I need to rest but it doesn’t really come naturally. .
Some might think forced rest is the best - you don’t have to feel guilty for not working out 💦✖️ but actually its torture!! I LOVE this lifestyle - & getting to work out everyday is my happy place 🥰💭 but I am desperate to heal my leg/foot/calf so I know that rest is definitely best 😕💤 So here’s to that 🙌🏼 Send any healing tips & vibes my way!! Hope you all got your sweat on today - do it for you!! But also do it for me 😘
breakfast today!!! plain greek @chobani yogurt with lots of fresh fruit from @traderjoes & their almond butter, blueberrry @purely_elizabeth granola, coconut, a little agave, chia seeds, and cacao nibs! super yummy. I also had an apple and @wholefoods crunchy peanut butter on the side. || Im in college and sometimes it’s hard to stay healthy when you’re having a fun night out or in watching a movie with your friends. what i’ve learned is that it’s all about balance - and it’s best to just forgive yourself & make healthy choices the next day 💛🍓🌿
Every day in this six week program has a different theme and today’s “faster” is my favvvvv! All I need is my step, my worksheet, my hair pulled back and my favorite tunes! And maybe a foam roller for when I can’t walk afterwards 🙈 I share my workout clips with you guys not just for myself but to hold you accountable to! To hold my girlies in our Bootcamp accountable and to show the girl out there who thinks they can’t do something like this.... To show THAT GIRL that yes you can! 💙
Been holed up most of the day consuming cough drops and mass amounts of vitamin c. Slept a bit and now I’m feeling a little better. Throat is still sore but on the mend.
I hope everyone is having a wonderful day!
Posting a pic of my feet because the rest of me is dead 😅
Me at 1:45: My legs still feel good
Me at 2:00 after trying to stand: hahahahahahahahahha just kidding. Plz send help
Workout today was #spin at @genesishealthclubs and it was a great class. I really like the G-Cycle express class: I don’t have to worry about ducking out of a class early and it’s great for people who want to try spin but can’t make it a full hour and it’s great for people who want a higher intensity workout without running sprints.
If you need me, I’ll be soaking in an epsom salt bath.
Have you ever had that one cabinet?? Ya know.. The one hiding all the good stuff. That you find yourself going to maybe after a stressful day at work or when you’re feeling a little down at night. I know that feeling all too well my friend. I’ve been there. But listen, there’s freedom. .
Adjusting to adult life, bills, stress at work, new responsibilities... It all drove me to this cabinet. And I know I’m not alone. I think so many of us have made it a coping mechanism without even realizing it. We really don’t have any intentions at the beginning but before we know it, we’re not feeling so great without ourselves. Feeling a little more out of shape. Jeans a little tighter. Sluggish from the sugary or salty snacks usually in this cabinet.
But yet, we still don’t ACTUALLY feel any better. And that’s because the comfort we are looking for is in Jesus. So next time you find yourself staring at “your” cabinet, let’s see if you can figure out HOW you are feeling, WHY you are wanting that food and let the anxiety and overwhelm of the day calm down in your head first 🙌🏼 And then find you a KILLER group of women to support you in your journey (hint: I know a girl!) 😉
It’s amazing what happens when you don’t give up 👯♀️✨💕 👉🏼 SWIPE 👉🏼.
2 years. Plenty of tears & sweat. Plenty of change. Plenty of frustration. Plenty of determination. I struggled. I got tired. But I never quit. I couldn’t let it all be for nothing. .
Thankful for that me 👈🏼 For everything she did. I still have work to do, but I know I can do it. Time is going to pass anyway right? So it may as well pass while I’m smashing some goals 👊🏼 Happy #transformationtuesday 💛
Meal prep Monday coming at you!
In about an hour, I created four easy-peasy lunches for the week. •celery, mint, & lemon juice
•1/2 an avocado
•chicken w/ rice, roasted broccoli, & roasted green beans
•chicken fried rice w/ mushrooms, carrots, and egg
Two pans in the oven while I worked, 5 minutes to fry the rice, and two minutes to make the juice and boom I’m ready to eat for the week!
Do you meal prep? Do you like it? Does it help you make smarter choices during the week?
PS: Shout out to @cerina.scott for giving me the easiest and best steps on removing the labels from the glass bottles so I can properly #upcycle them!
Happy Monday! I hope everyone had a fantastic weekend. I had a really great time hanging out with some friends and spending time with the family.
Since it’s Monday at the start of a new week, I want to share my intentions for it. I want to share my progress, workout plan, and other little things I’m doing this week to help me stay successful in my weight loss journey.
If you’re new here, you should know that I’ve been *trying* to lose weight for a while now. Excuses I create and food usually get in the way. Basically, laziness and lack of self-control has kept me stagnant for quite some time. I lost about 14 pounds when I started a new antidepressant and now I’m just maintaining because I refuse to count calories and workout consistently.
Weighed myself this morning and I’m weighing in at 191.4 pounds; up 3 pounds from where I have been maintaining. I think eating lots of food the last couple of weeks, not working out at all last week, and pre-period bloating is to blame. I’m taking responsibility. This is all my fault. Haha
This week my focus is ACCOUNTABILITY. I am going to meal prep. I am going to eat my meals that I prep (haha). And I am going to make all of my workouts. I already planned a reasonable and attainable week for me in terms of workouts: two weight sessions, two cardio sessions, and one HIIT & abs session. Yesterday was legs and today if my first cardio session.
Writing this all out makes me so motivated and excited about what’s happening this week. I’m excited to check in daily and let you know where I am and any hiccups I’ve had. I plan on making this a “perfect” week…. Perfect in terms of eating right and doing all of my workouts. Have you tried a perfect week before? Did you like it? Did it work for you?
Never not sweaty #sweatybetty
Get your workout in this week! 💧💧💧
Wednesday 10:00 & 12:00 De Pijp
Thursday 9:00 & 12:30 Zuidas
Friday 18:00 & 19:00 City
Saturday 9:00 & 10:00 Zuidas
Sunday 17:00 & 18:00 De Pijp
Link in bio 🤓