Upper body workout things (chest, shoulders, tris) 💪🏻. My body was feeling a little beat up so I took a deload week last week to let myself recover a little. Most of my workouts were at my condo gym and lighter so I was ITCHING to get to the gym to do a proper workout today 🙈.
Heeeere's what I did:
Bench press - 4x6
Wall push-ups (or other plyo push-up) - 3x6-8
Standing single arm db shoulder press (no vid) - 3x10 (each arm)
Db lateral raises - 3x10
ss Bent over rear delt raises - 3x12
Sphinx push-ups - 3x10
I was supposed to start with benching buuut it was ocupado and while normally I'd wait (as I start sessions with my heavier compound lifts), I decided to do some wall push-ups first. It's fine, it wasn't a super heavy bench day 😝.
Remember you can always scale plyo push-ups and reduce reps if you want to do them but you're a little intimidated. You can start on your knees or on an incline (hands on bench), which you build up your strength and confidence. And remember to warm up well (including your wrists).
🎵DJ Snake & Yellow Claw & Spanker - Slow Down
Fitness isn’t about being better than anyone else, it’s about being better than you were yesterday 💪🏽 DOUBLE TAP if you agree!
Transforming your body isn’t easy. I’ve been there and through seemingly everything, but I’m here to assure you it is possible — below are 10 tips I wish I would’ve known when I first started. Write these down, save this post, do whatever you have to do to never forget them.
1. Cut anyone and EVERYONE out of your life that doesn’t support you
2. Don’t compare your journey to anyone else’s
3. Stop thinking “less calories, more cardio” is the key to everything
4. Don’t always be striving to look like XYZ from the Internet because you never will. Everyone’s bodies are different, focus on being the best version of YOURSELF.
5. Be consistent. Don’t diet and workout like crazy Monday-Friday and binge on the weekends
6. Find something you LOVE, if you hate running don’t freaking run
7. View working out as a lifestyle, not a chore
8. Be proud of yourself - take pictures, post them, share them, hype yourself up
9. Do NOT give up on yourself - ever. Change takes time
10. Most importantly - WORK YOUR ASS OFF. I didn’t get where I am because of any old personal trainer. Sure I’ve had guidance along the way, but if I didn’t truly WANT to change, I wouldn’t have. Come up with a plan and execute on that freaking plan every single day
🏀Why do you still train?🏀
I feel like I'm asked this question a lot. Whether it's coming from a place of general curiosity or from a place of "bro, stop - give it up", it's buried in the comments and DM's daily. After my college career I kind of took being able to play for granted. I took a "basketball will always be there" approach to things and went an extended period of time without even touching a ball. 2 years later I found myself in an emergency room unable to bend my left knee after a car accident. I remember my brother sitting next to me and me expressing to him my doubts of being able to play again. The game I thought would always be there felt more far away than ever. Through the 5am rehab sessions my knee started coming back around but I've never gained full flexibility with it. I promised myself that I'd stop taking things for granted and start pursuing those things which I'm passionate about. I'm not out to prove what I am or what I was. I just know how easily the things you have a real passion or love for can be taken away. I train because I LOVE the game of basketball and hope to share any of knowledge I've gained over the years with those that love it too. Keep Shooting. It's Grind Season, Homie.
I was just reminded that it is the two year anniversary of our move to the woods--the first BIG step we took toward our BIG dreams. I spent most of today thinking about that dream and how 2018 will be a year that gets us so much closer to it. Because while I love where we are and the life we have, I still want more. Unapologetically, I want more for us. I want the dream. I want to be where we want, doing what we want, together as a family as much as possible. I want the freedom of having a life by design. .
People ask me sometimes if it's hard to be a stay-at-home mom and work a business at the same time. The truth? Absolutely. It's by no means "easy". I spend the day giving all of my energy to my son. After taking care of the house and working out, I don't always FEEL like working. Fortunately, I love what I do. I love the purpose it provides me. I love the community it's given me. But I also am driven by that dream. That dream keeps me going.
With the New Year just around the corner, lots of people are setting some goals for themselves. I love that! But I think it's important that we first revisit that BIG dream and create a path of goals that lead us there.
What is YOUR dream and how will you get there?!
Guess what I trained today?😜 Just a little bit of finals week stress relief😌📚
Life is great! If only we could live like children do. Live for the moment, for the excitement of the little things. Take chances, eat candy, dance like no one is watching, chase after your dreams…..Just because we’re adults doesn’t mean we have to stop living.
Nature is the art of God.
💋 Model: @710bri .
📷 Photographer: @jacobshullphotography .
This is a shoutout page for portrait style photos. For a possible shoutout follow @comfyportraits and use
Muscles are sore and taste buds are satisfied!
Went to a 7:30pm workout that my girl @hannahbecerraa & @britt24fit_ told me about, it was amazing! I loved every minute of it, it was an intense workout that I went at my own pace but challenged myself! The people there are so welcoming and encouraging!
If you’re looking to lose weight, gain muscle, or just live healthy, my girls @hannahbecerraa and @britt24fit_ are amazing coaches to help you with your journey! DM them for more info!
Have I mentioned that I hate drawing hair? lol. "Hidden" is the second prompt for the month of December. Only a work in progress for now, but I'm determined to produce 30 drawings by the end of the month. 😜
I really needed this reminder today and this week...so maybe you do too. Especially during the holiday season, these words ring oh so true. Stop wishing you were in someone else’s shoes or had someone else’s house or someone else’s income or someone else’s body...you don’t know the sh*t they deal & struggle with day in and day out. Appreciate this life. The one you have in front of you. Love your path and your journey and all the silly roadblocks or hiccups and twists and turns along the way. Perspective is an amazing tool. Appreciate your stories and the things that make you uniquely you. Be thankful for all you have instead of wishing you had more...and then, stop caring what anyone else thinks (still working on that part myself). So choose celebration over comparison and purpose over perfection and realize your story is so unique and perfect for you, and that’s all that matters. Gratitude turns what we have into more than enough.💛🧡❤️