I found after I had E, that I was having a tough time engaging my core. I couldn't really feel it anymore! 🤔 After finding some exercises and programs that allowed me to connect back to my core, I found it so much easier to rebuild my strength. 💪
Read my latest blog post to see what helped me gain back my abdominal strength. Link in bio.
When we first start the journey the end result we want seems super far. -
I’m here today to tell you that if I quit every time life dealt me another sh@t hand I would not be here today making this post. -
My life changed in 2010 after a spine injury and BOTCHED back surgery by a careless surgeon. When he severed portions of the nerves in my spine which took the use of my right leg. -
After 6 more surgeries and the grace of God I was able to regain most of the function from hip to knee. Unfortunately the top 3/4 of my lower right leg never regained the nerve function. -
I gained over 100 lbs during that time period and life as I knew it was over in my eyes. -
One day the light in my brain went off and enough was enough- -
I was done feeling sorry for myself-
I was done with the 10 different narcotic medications they had me on- -
I was done being stuck in a chair-
As the crusade to better health began- -
There were A TON of road blocks along the way. Losing the 115 lbs was just a touch of wins. -
Some say I can lift cars 🤣🤣 not yet but soon @theartofsandradee -
Some say I’m brave-
I say I’m just a woman who was sick and tired of being sick and tired and I decided that my kids and myself was worth the fight! -
So fight on my friends. -
Don’t let what you think you can’t do get in your way. Think of all that can happen if you just try and you just stick to it. It may not happen over night in fact it won’t happen overnight. But whatever pace it does happen; THE OTHER SIDE OF WHERE YOU ARE RIGHT NOW IS SO SWEET! And it’s waiting for you!!!!-
If you want the support dm me! I have programs that are budget friendly and I have an online community that is waiting for you with open arms! Spend everyday with me! Link in bio fill out my intake form and let’s have a chat!
Abs and booty exercises .
@liron_dan - AS PROMISED 🙏🙏🙏
Killer BOOTY&ABS workout that can be done anywhere outside of the GYM 💪🍑 all you need is a Resistance Band -- Try it for 30 sec each exercise × 3 sets 😍
Garlic zoodle pasta -> I love pasta however I hate the energy-less coma I feel after I eat it, eating these zucchini noodles has been a game changer! .
Buy them at your local Zehrs or make your own using a spiralizer! (Seriously even my dad who is not always for my “crazy healthy creations” loves them! .
1. I like to just chop whatever veggies I have in the fridge to go with my zucchini noodles.
2. Fry them together in pan ~15 min.
3. I added scallops in the same pan and let them cook for 3-4 min .
Sauce: - Roasted garlic (whole clove) (google how to do this super easy) - 1/3 cup avocado oil - 3TBS lemon juice
- a dash crushes red pepper - large handful spinach - 3 basil leaves
Blend, pour over and enjoy!
Save for dinner later this week!
HIIT WORKOUT 🔥 This is a little bit sweaty! 6 exercises in total to get you blowing! You up for this one? (SWIPE RIGHT ON THE VIDEO)
2️⃣KNEE CRUNCH SQUAT
4️⃣PLANK JACK PUSH-UP
5️⃣HALF BURPEE JUMP SQUAT
6️⃣DROP SQUAT (ARMS UP)
✅40s work / 20s rest
✅5 sets in total
All sorts of fun! If you try it, let me know and add to your stories 😀 SAVE & SWEAT 💦
BOOTY BURNOUTS. I like to add these at the end of my workout to make my booty burn! I do high reps with these. You can do the first 2 at home! Swipe and save this to refer back to it! I’m on a platform for the video’s sake. You can do these on the ground 😜
1️⃣Glute raise pulses
2️⃣Fire Hydrant pulses
3️⃣ Hip abductors on cables .
This do-anywhere ab workout is inspired by my BBY girls !! They just finished Week 3 and are seriously crushing it !! 😱👏🏼 I’m so so proud of you ladiessss !!! ⠀
As far as this workout goes - I took ✌🏼 moves in my girls’ programs but as you can see CLIP 1-3 are the same moves but modified as you SWIPE RIGHT. Same with CLIP 4-6. Each of us is on different levels of fitness so it’s always important to offer variations to moves - reason why my video page @conqherfitvideos has over 575 videos 😂🙈 my girls never get bored that’s for sure !! ⠀
It’s your choice - you can perform these 6 moves altogether. Most difficult to least difficult. Or incorporate one of the variations of CLIP 1-3 and CLIP 4-6 into your next ab circuit !!! No excuses ladies!! Do it at home or at the gym or on the beach!!! 🔥🔥 ⠀
Outfit by @ptulaactive ⠀
Muitas vezes criamos pequenas barreiras que nos impede de cuidarmos da saúde e fazermos o que gostamos.
Principalmente quando se trata de treinar. Os principais pretextos são a falta de tempo, dinheiro e lugar.
Tá na hora de rompermos essas barreiras que são muito pequenas para nós.
Ta ai uma dica:
Um treino de Abdomen que fiz de graça, demorou menos de 30 min e da pra fazer em qualquer lugar.
30 Repetições - Abd Pedalinho
30s de cada lado - Isometria lateral
30 Repetições - Pé à pé
3min de descanso entre um circuito e outro. 4 vezes
Música by: @thiagosw
✅DO and ❌DON'Ts during pregnancy🤰🏻
Since relaxin hormone is really high and it is even stimulated during post natal stage, our joints are more flexible and especially the pelvic girdle prepared itself to carry the baby where we really need to be careful when doing such one leg standing exercises 👆🏽
Here I really trust my fitness level and upper body strength and control and using a big effort to keep my pelvis stable with a bump and moving slow (video is speed up)👌🏽
so sometimes watching these examples might be your reference to take care of yourself and question your exercises🤗 Otherwise you might take the risk of having pubic symphysis syndrome 👆🏽
In general this Superman @barreconceptmethod work help you to heal your lower back as it works on erector spinae, quadrotus lumborum and gluteus (muscles contribute to lower back pain) as well as stretch your hamstrings👌🏽
✅adding some spine mobilization at the end is the bonus
✅and don't forget our deep abdominals are working to stabilize our body in all these exercises
Hamilelikte hassasiyetle yaklasmamiz gereken egzersizlerden biri Superman #barre ..
Ben gecmisime guvenerek, govdemi oldukca kontrollu kullanarak denge gerektiren tek bacak uzerindeki egzersizleri yapiyorum.
Karniniz yercekimi ile sizi daha da cok asagi cekerken bu egzersiz biraz daha zor hale geliyor.
Ozellikle hamilelikte ve sonrasinda salgilanan Relaxin hormonu pelvisi bebegi tasimak icin hazirlarken, eklemlerimiz esnedigi icin hareket acisi fazla olan bu egzersizleri yaparken hep sorgulayici yaklasilmali👌🏽
Cunku aksi "pubic symphysis syndrome" a yol acabilir. Egitmeninizle bunlari sorgulayin🙏🏼
✅Egzersiz boyunca karniniz sizi asagi cekecektir bu yuzden bacagi kaldirirken nefes verin ve bebeginizi omurganiza yaklastirin, nefes alirken bacagi indirin...
✅ Pelvis hizalanmasi onemli..kalca kemiklerinizin yere paralel olmasina dikkat edin...kalca kemikleri havalanmayacak kadar bacagimizi indirip kaldiriyoruz
✅üst bölge hizalanması önemli değil mi peki🤔hem de cok..omuzlari kulaklariniza cok yaklastirmayin, el dirsek omuz boyun sirt ve kalcamizin hizalanmasi onemli👌🏽