Rest Day is definitely not my favorite day of the week, but it’s important. It’s important to give your muscles a chance to heal and rebuild. I also believe it’s important to take a day to reflect on what it is you’ve been doing. .
For me, I think it’s important to think about the program you chose and what your specific goals might be. You see me in a biggest loser competition completing the Masters’ Hammer and Chisel. Have I lost any weight? Absolutely not, and I’m OK with that because the program I chose wasn’t for weight loss. This program was to build up muscle. .
I will begin looking to lose weight and shred when we start 80 Day Obsession in January. I just think it’s important sometimes to talk about what your goals are and what you need to do to get there. If you’re stuck in a plateau, maybe there is something we can do to help.
And those are my random thoughts of the day....Happy Thursday!!!
Back day, killin’ it.
3x10-12 seated rows. It’s crazy to feel the strength I’ve gained in my back. Please ignore my lifting face 😂 it got tough there at the end. Great workout today. I don’t know if I have a bad workout the way my mindset is now? I say it a lot, but life is good and I’m going to fully receive it and enjoy it. The future is brighter for everyone. Just attack like good things are to come. Show up each day!! Still have much more to go on the cheat day pictures 😜
‘Tis the season to move fast! Round 1 👉🏼 Round 10 of
10 Min EMOM
3 BF Burpees & 5 Hang Pwr Snatch (95/65)
Some days, you just have to create your own SUNSHINE🌞❄ This seems like my theme for the week. First my boss gave me that advice...he said "bring the sunshine" and today when I walked into the gym, this was the quote of the day. So, even though it's snowing and cold, I'm bringing the sunshine!
How about you? Will you join me in a fun CHALLENGE today and make sure one person smiles today because of you? Comment below or Drop me an emoji if you are in!
Ps...I just got this new #knittedhat and I'm really loving it #thelittlethingsinlife#smilechallenge#bethesunshine#motivationthursday#workouteveryday#smiledaily
Had a great leg day with my sister @irena_kazra today. 💪🏽😊👌🏽
Thou a creepy guy in the gym kept following us and starring at our body parts which was super creepy and uncomfortable. 😡🤬😠Anyhow it was a good gym session and I’m grateful for it.
I may or may not have taken this selfie like 10 times trying to show that chest split and shoulder pump. 😄👌
I'm back to my 5x5. I know it works for me to build strength. Starting back at 105. I'm going to build that bench up.
You have to try new things to know what works for you and your body. I tried the 8x8 and literally got nowhere. So back to what I know works.
Same goes to cardio, nutrition, parenting, job, Whatever.
Don't be afraid to get out there. Try zumba, or hiit, or a volunteer job, dumbbells instead of barbells, a taco salad instead of Cesar.
It's like test driving a new car. You gotta try different ones to see what you like best and what works best for your lifestyle.
5 fat loss tips to point you in the right direction for 2018.
1. Eat 80% whole natural foods & cut out as much processed junk food as possible. 80/ 20 Rule.
2. Reduce your daily calories below maintenance. -10% should be perfect to get you started. http://www.calculator.net/calorie-calculator.html. - Will help you calculate your maintenance intake. If unsure talk to a trainier in your gym.
3. Eat protein with every main meal. Aim for 1.5g-2g per kg of body weight.
4. Lift weights and follow a structured strength program but don't forget to add in conditioning (Cardio). This can be done at the end of each session (Finisher) or 1/2 specific conditioning sessions each week.
5. Be patient it will take time. Stay away from fad diets they don't work.
Bonus tip - Join Fitt Conditioning Finglas 😉
It’s good to FAIL sometimes. Because this is actually a win vs last week. ☺️🎉 Last week I couldn’t even get these 30lbers up for one rep. Keep trying- keep pushing- keep failing. #mevsme
Work colleague got me these coffee syrups. 😍 I've only ever tried the caramel and vanilla ones before so I'm excited.
Influenced by the disaronno (amaretto) and cokes I consumed at the work Christmas meal and the endless supply of coffee at my desk. Lol
#cof#coffeect #work #coffee #syrup#christmas
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#Sciencemadesimple by @fitfographs
📖(find scientific article by googling: "Coffee, Caffeine, and Health Outcomes")
☕Drinking coffee regularly has become ingrained in Western culture. However, what are its long-term effects on health?
🔬That’s what Grosso et al. (2017) tried to uncover. They investigated 141 (!) meta-analyses (studies that study a collection of studies) on link between coffee (and caffeine) consumption and numerous diseases.
They found that drinking up to 4-5 cups of coffee (280-350 mg caffeine) was related to a lower risk for cardiovascular, neurological, and metabolic disease, and multiple types of cancers (especially of the liver).
🏴However, for this amount there was a higher risk for pregnancy complications and lung cancer, although the latter may have to do with smoking being associated with coffee drinking.
😕The mechanism behind drinking coffee and the linked beneficial effects is not quite clear. It’s also not well-researched whether it’s due to the caffeine, or other substances in coffee.
🖼If you really love your coffee, and want the stimulatory effects from caffeine as a pre-workout supplement, consider drinking decaffeinated coffee during the day.
🐇Then you will ‘stay sensitive’ to caffeine’s effects, as you grow accustomed from 100 mg + (1.5 cups+) per day. However, the health benefits of decaf coffee are not researched as well, so you may miss out there.
#bayesianbb#caffeine#coffee#bayesianbodybuilding#coffeetime#coffeelover#coffeebreak#nutrition#phy#physiqueetitor #physique #naturalbodybuilding#iifym#weightloss#liftweights#healthy#flexibledieting#coffeegram#shredded#preworkout#supplementsthatwork