6 years ago I was under eating and abusing the elliptical. I was working out every day and I wish I had been told then what it means to have a strong muscular foundation. You cannot change your body type, but many women don’t even know what their body is supposed to look like because they haven’t uncovered their muscular build. You don’t know what you’re made of until you put what you’re made of to work. I never thought I’d look the way I do today, and that photo on the right is current, where I maybe get to the gym twice a week and don’t meal plan or have the consistency I even should have. The beauty of a strong foundation is that muscle memory will be your friend. Even though you may not have the height to be a long legged, slender model, or the bone structure to be an hourglass fashionova model (no shade, but y’all out here with Coca Cola bottle bodies), you can still be the best version of yourself and when you figure out what you’re REALLY working with, you will be so excited to see where you can improve the most. #findyourself#loveyourself
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●Why do Foam Rolling Before Workout ❓
Foam Rolling Berofe a workout can help decrease muscle density and promote a better warmup. .
●Does Foam Rolling help Muscle growth ❓
Foam Rolling means rolling out your muscles with a piece of hard foam, and it might feel a little painful. ... When you roll out, you release these knots, and this helps reduce muscle tightness and improve joint mobility.... ●What about After Workout ❓
Rolling after a workout may help muscles recover from strenuous exercise. . ●How often should you Foam Roll ❓
So minimally, you want to foam roll at least three to four times a week. Remember, the more often you foam roll, the less painful it's going to be, the more benefits you will reap.
Sooo Keep Rolling 😉
What are those things under my arms? Oh ya, my lats. 💪💪💪
❗❗2014 👉 2019 ❗❗
I've been reading some posts on IG about how "unhealthy" bodybuilding is. For some, that may be. But for others, that couldn't be further from the truth. I've seen girls starve to get to the level of leanness they need to be 'show lean'. I've seen girls starve for long periods of time to maintain being that lean, because that's all they wanted. I've watched girls take steroids to gain muscle or lose fat. I've heard of girls doing cardio twice a day for 45 min a session along with their lifts. I've seen girls develop hypothyroidism, hashimotos, anxiety, depression, acne, hormonal imbalances, chronic fatigue, etc. That's unhealthy. ▪
Their ARE healthy ways to prepare yourself for a show. For instance, I take 2 days off a week, am still eating plenty of carbs, and am doing anywhere from 12-15 min of HIIT cardio or 25 min steady state. My hormones/metabolism are in a great place. I'm not overworking myself. Overall, I feel great. I'm more lean being 12 weeks out than I was 7 weeks out last prep. Find a coach that will work WITH you to prep your body BEFORE you even start prep. Get your labs done. Check your hormones. Take your vitamins. Drink your water. Establish a solid foundation.▪ ▪
Their are healthy mindsets and their are also unhealthy mindsets. If you don't have your body AND your mind right, then bodybuilding isn't for you. If you do, 🙌 . Bodybuilding can wreak havoc on an unstable mind. You're judged and compared. Not really a situation that most women purposely put thenselves in.
Overall, I'm not willing to jeopardize my health in order to place first in a show. But I can tell you I'll give my heart and soul into doing it in a way that works for me where I won't need to put my body through hell and back. It may take a little longer than most, but I'll get there. ▪
Coach: @dennis.r.arndt ▪
Trying to build the perfect chest?
Give this a try!
Lately, this single dumbbell hex press variation has been a go to exercise that I’ve incorporated in my chest training. A lot of people struggle to develop both the upper and inner pectoral muscles when it comes to chest.
Performing this movement on an incline will help develop the inner and upper chest muscles, and will help build an overall, aesthetically pleasing chest.
How to perform this movement 👇🏼
1️⃣ Lay back on a 45 degree incline bench with your traps down, shoulders back, and chest up.
2️⃣ Interlock your fingers and place both palms together on each side of the dumbbell.
3️⃣ Keep your elbows wide and imagine pushing the dumbbell together between your hands
4️⃣ Squeeze your chest together as you push the weight up
5️⃣ Do not lock out your elbows at the top of the movement. Control the weight on the way down and keep constant tension on your chest muscles.
Perform 4 sets of 20, 15, 12, 10 reps. Increase the weight each set and burn out that chest!
You can also perform this movement on a flat bench or decline bench if you are trying to target different ares of the chest.
Give this exercise a try on your next chest day! The pump will be awesome!
If you have any questions and are interested in 1-on-1 personal training, DM me!
- Focus -
All movement occurs firstly with a thought. A message travels from the brain through your nervous system to the skeletal muscle which creates a chemical reaction which then facilitates movement. So if the mind doesn’t want it then the body won’t do it. Train the mind first and all else will follow. ----------------------------------------------------
🚫🚫STOP MAKING SHIT SO DAMN COMPLICATED FOR YOURSELF / #stopthementalmasturbation🚫🚫
🚫🚫> Far too many people complicate the coaching process.
---KNOW when to bring in the more advanced strategies. Just because something shiny catches your eye cos they use a bunch of "cool lingo". does not mean you jump at it. .
✅>> become good at the basics. Following your nutritional plans and guidelines, reducing stress, bettering your sleep and recovery, being CONSISTENT / ADHERENT / ACCOUNTABLE... and building in the new habits into your new life as you need them
✅> following a training program and getting the exercises, sets, reps and sessions done! progressing week to week and being CONSISTENT AT THAT
🚫🚫you don't need to worry about "the best rep scheme, the best time under tension or tempo for lifting, drop sets, cluster sets, banded this, elevated that, in depth biomechanical terms"
🚫🚫Nor do you need to concern yourself with the best nutrient timing and frequency of meals
💯💯Expecting to know everything all at once, or needing to be "PERFECT" and performing in the top % right off the bat is going to OVERWHELM YOU and SCARE you from even getting started and remaining consistent for a good period of time with just the basics.
⚠️⚠️too many times people try to pull fancy things to keep clients or even yourselves interested just so things are changing for the sake of it. Its often best to keep things as simple and basic and monotonous as possible when starting until the initial habits are flowing more naturally... until stress is reduced and self confidence and faith in one's journey grows.
You get my flow? comment below if you have Qs or anything to add to my round about way of pretty much saying KEEP IT SIMPLE STUPID and #stopthementalmasturbation ESPECIALLY when you are in the inital phases of a new journey :)
i mean IT'S A BIG STEP on its own to actually SEEK change among doubt ,fear & uncertainty so why make the process even harder and scarier?
.. JUST FKN START!
Subí 5 kgs por las fiestas en diciembre, y ya los bajé.
En este 2do episodio de #gymyñam, les muestro mi dieta para lograr esa bajada... Honestamente, no la paso tan mal con el pollo y el arroz integral día tras día (sobretodo ahora que aprendí a prepararlo bien!!) xDDD
Link completo en la bio!