•We all sometimes need relax.
•We’d like to travel.
•To see new places and know new people.
•So if you have a chance to travel wherever you want, where it would be?
•Comment who you would like to fly together with?
photo by: @jal_kana
✨🎉🎈🎂 HAPPY 1ST BIRTHDAY EZEKIEL URIAH PETTY. 🎂🎈🎉✨
As, I sit here thinking of what to write I can’t believe we officially have a 1 year old. Time went by so fast. I just wanna go back to the day he was born & relive it all over again!
Last night after he had fallen asleep in my arms. I decided to move him onto my chest, as I laid there looking at my phone waiting for it to change slowly we were a few minutes away from midnight. I laid there thinking to myself it’s about to be a whole year. A WHOLE YEAR. how?! I couldn’t believe it.
I just started thinking of all the memories we’ve had with him, every milestone he’s done & still has to do, the day I gave birth up until now & I couldn’t help but cry. As, it hit midnight I held him tight. I cried, I kissed him & just wanted time to stop.
Ezekiel you’ve changed me in ways I never thought I would change, you’ve help me grow in ways I never thought of growing. You’ve showed me what love, compassion & patience is. I love being your mother. I love seeing you grow, seeing you smile, seeing you learn. I can’t wait to see what the future holds for us. 💛
LEG TRAINING: EXERCISES I LOVE 💪 The 45 degree leg press is one of my favourite exercises for building muscle and strength in my legs and has been a (nasty) staple in my training programs since I first started lifting. I’ve heard people dismiss the leg press because it’s not functional, but I’ve found that the fact that I’m completely stable when I do the movement means I can push a huge amount more weight than I could ever push in a traditional back squat which equals more overload (ie IMO it still has huge value). It is also a safe way for more advanced lifters to use intensity training techniques. Although it’s a full leg exercise, the other cool thing about the leg press is that you can vary the foot position to target different muscles more specifically. The foot position I’m using here hits the outer part of the quads (the quad “sweep”). Placing feet high and wide on the plate and driving through the heels will work the adductors, glutes and hamstrings. I also like to use a feet together placement in the middle/lower section of the plate - I feel that in my glutes as well and also the front of my quads just above the knee and to the inside (the “teardrop”). Tips: always keep your lower back pressed right into the pad AT ALL TIMES and keep your core tight (as usual, inhale to lower the weight and exhale to drive it up) to stay safe - you want to go as low as you can into the movement but you never want to come so low that your back starts to come off the pad (how low you can go in that position will depend on how flexible you are and everyone is different). Don’t add so much weight that you can’t come down to your safest low, though (we’ve all seen the person with 10 x plates on the machine but only coming down three inches 😜). Try lowering the weight over a count of three and driving it back up to a count of one. I like to vary rep ranges in my training, but a good place to start if you’ve not leg pressed before might be something like three sets of 12 or 15 reps and if you’re doing the move on the same day as some form of squat, probably best to squat first and then move on to this later on. 👊💪 #bodybuilding#legday#hypertrophy