Figured I would talk a bit about my current bod + diet since I haven’t done so in awhile.
I haven’t been tracking macros at all. If I had to guess I would say I have probably been eating anywhere from 2000-2500 calories depending on the day. I eat a lot! Carbs, fats, protein, food is fuel people. & if you want a booty you have to eat, girls (& guys :)).
In other news, I have been toying with the idea of taking steps into going vegan for a month or so. For many reasons including health benefits, the animals, and the freaking planet.
Regardless, I don’t want this to be an impulsive thing. I thought it would be cool to share my journey to veganism with you all. Basically right now my current plan is to educate myself and take baby steps. Im planning on reading the book “The Kind Diet” by Alicia Silverstone and Victoria Pearson (lmk if you guys would be into a discussion about the book on a live video or something). Once I finish all the meats I have right now (bc can’t waste food) I plan on using only fish as my desired protein.
If you read this far ur the real one🤙🏼. Ly guys sm hope you have a good rest of your Tuesday 💖
Transformation Tuesday some of the best throw backs since it reminds us where we once were, and how far we have come, what are some your best transformation memories?
For me #transformationtuesday ✨
The picture on the left was from 2014 I was 18 and just graduated high school. On the left is this year 2018 I’m currently 22 and just graduated college with my bachelors! 🙌🏼
When I was younger I had the mentality that I had to be stick thin and a big 🍑 while yes I still want a big 🍑 and work on that daily, my quads are growing and my arms are toning, with each day that goes by I get stronger and stronger. It is honestly the best feeling in the world. Since I started my journey in January 2018 I feel so much healthier mentally and physically🤗
You don’t need to be perfect to inspire others. Let people get inspired by how you deal with your imperfections and setbacks - because we all have them. It’s part of being human.
Lord knows I have many imperfections and a number of setbacks (mostly self inflicted). I fight with myself all the time about staying on track with my nutrition and fitness plan. The truth is, I mess up a lot. My discipline is not where I’d like it to be, but I’ve made peace with that because I know I’m working on being better and to me...that is what matters.
I was my own worst enemy again today. It took me 4 hours to convince myself to get my ass to the gym. I went through all my excuses and ways around going, but in the end I put those all to rest and overcame. I basically just started going through the motions of getting to the gym. I got up, changed, took my pre workout, and scrolled through my favorite women’s fitness insta accounts, telling myself they didn’t reach their goals by making excuses. I went to the gym. I didn’t regret it.
Everyone has those days when just the thought of being in the gym makes them feel miserable🤦♀️. That's what happened to me last time I went to train legs🍑. I was tired of working & doing my uni coursework, and just wanted to skip that day's workout🤷♀️. I forced myself to go to the gym, knowing that once I'd finished, I'd feel empowered and lifted💪 That's exactly what happened, so I sucked it up😡 A few days later, my hamstrings are still sore, it was that good😁
So don't let a bad day or a bad thought determine your day or your daily training😤 Keep concentrating on your long-term goals, go and smash it! 🍑
• WARM UP sled push & pull (back & forth, 3x, /w light weight)
• PAUSE SQUAT🍑 with a 2 sec pause at the bottom (4x8) • DUMBBELL DEADLIFT🏋🏼♀️ (4x10) in superset /w SINGLE LEG DEADLIFTS (4x10/leg)
• STEP-UPS (4x10/leg) in superset /w ASSISTED PISTOL SQUATS (4x10/leg) Concentrate on not jumping but engaging the leg on the box😎
• BURNOUT sled push & pull (back & forth, 3x, /w light weight)🌡
It’s not true that it doesn’t matter what you wear during your training. One of the most important thing for me are still my clothes. Just wear comfy, stretchy and also good looking stuff as I did today. ❤️ #gymshark#gymsharkwomen
DISCIPLINE: No, I’m not talking about whips & chains…heads out of the gutter people! (You know who you are) 😃
Just had one of those days where I decided NOT to go to the gym. I just didn’t “feel” like it. You know that feeling right? Where everything in your being says “Not today.” It’d be so much easier to binge Netflix all night. Yet, here I am. And now that I’m writing this, going (as usual) was the best decision that I could’ve made. I feel incredible…boosting with energy and motivated to tackle the day. How do YOU beat that mental game where you become your own worst enemy? Where limiting beliefs, self-doubt, and plain laziness attempt to kidnap your soul? My strategy is to take emotion out of the equation. Discipline makes that possible. It doesn’t matter how you “feel” just freakin do what you said you were gonna do! Put in the work, get it done, and then turn your emotions back on. Never let emotions control your fate…let your actions do that. Now get to work and crush it! 👊🏼
💁🏼♀️ ROUND YOUR PEACH 🍑
So your lovely big glutes are made up of three different muscles; gluteus maximus, medius and minimus. The big muscle everyone shows off on ig (including me) is the maximus. However, medius and minimus seem to be left out.. but they are vital for rounding off and toning your peach‼️
The medius is your upper booty, so it lifts your bum, gives you the great curve from back to bum and it adds definition to your profile. While minimus is your ‘hip dips’ which brings in the sides of your bum, giving you a slimmer/toned frontal look. These exercises are great for all three of them, and I have put each muscle and other muscle groups it benefits, next to each exercise incase you want to focus on one in particular. Hope this helps, and enjoy! 🥰
1️⃣ Cable Side Kicks (Medius & Minimus) 4 sets of 12 reps each leg, 5kg
2️⃣ Cable Kick Backs (ALL 3 muscles & Hammies) 4 sets of 12 reps, 10-15kg
3️⃣ Sumo Squats with Dumbbells (Maximus, Quads & Inner Thighs) 4 sets of 8-12 reps, 30kg
4️⃣ Frog Leg Glute Bridge (Maximus, Core, Quads & Inner Thighs) 5 sets of 8-12 reps, 15-20kg
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