🌟Golden Pyramid of Fat Loss 🌟⠀
🕺🏼Have you been spinning your wheels trying to lose fat?⠀
🤯For so long, I focused on the wrong thing. I wasn’t tuned into my diet, I was doing boatloads of cardio, not lifting weights, drinking skinny teas and taking fat burners. If it said “lose weight fast”, I probably tried it!⠀
🖐🏼Fast forward five years... and lots of mistakes later, I created this little pyramid for you guys so you know what to focus on when you are trying to tone up and lose fat.⠀
⚠️Here’s the golden pyramid of fat loss for you guys! ⠀
1️⃣Calorie Deficit: Eating less calories than your body needs is the only way to lose fat!⠀
2️⃣Eat Enough Protein: to maintain muscle mass, to recover from workouts, to keep you full and satiated when you’re dieting and so you get toned aka you don’t turn “skinny fat”⠀
3️⃣Lift Weights: 2-5x a week! (usually 3-4 is a sweet spot for most people) don’t be afraid to go heavy, it WON’T make you bulky unless you eat too many calories⠀
4️⃣Sleep: 7-9 hours a night to recover, rest and keep your hunger levels in check. when you don’t sleep enough, your body will be hungrier. so get those Zzzs!⠀
5️⃣Cardio, Movement, and 10k steps/day. Finding active hobbies you enjoy will keep you consistent and make it a lot more fun.⠀
☝🏼Find what works for you, your lifestyle, habits, and preferences. Focus on the BIG stuff and don’t let the little things distract you from the big picture. Hope you have a kickass Friday! 💪🏼🤙🏼⠀
My flexible back truly is a blessing & a curse. Yes, I’m so blessed to be able to fold myself in half and seem like I’m super cool to people .. buuuut it also makes it so hard for me to hold any straight lined inversion. So although this pose may look like it would be difficult, this version of pincha is waaaay easier for me. Trying to get my ass into a straight lined pincha takes SO much more effort. I remember @yogangsta11 once told me in class that I have that jenga booty which is also why I fall forward a lot 😂😂 I’m being more mindful of my lumbar and how I tend to sink into my shoulders during inversions. I now focus on really pressing down on my forearms to lift out of my shoulders while sucking my ribs in and down to help straighten my lower spine. It’s a work in progress. But for now .. here’s some jenga butt pincha for ya 🙏🏽
Come flow with me today @prospectheightsyoga 💫 6:30pm Vinyasa Vibes (traditional vinyasa with low lights, salt lamps, essential oils, vibey music)
💫 7:45pm Hip Hop Holiday Vinyasa (holiday edition: bumping hip hop holiday music while power sequencing & crushing HIIT workouts 💪🏽)
📸: @sfreneenyc ^(this shoot is my favorite to date.. so much dope content I’ll be sharing over the next few weeks!)
Did you ever Wanted to do a Superman?
I like to use weight Vest and Bands too create more resistance especially for push ups because i am in the process of getting shredded i will be loosing 10 pounds.Ones i cut down plus the resistance of the vest and Bands it will increase my explosiveness and strength to another level 🔥💯
For Christmas Day i will be giving out a free HIIT MACHINE Program to the Winner of a Challenge that i will put out this weekend 🏃🏻♂️🚶🏽♀️ •
Up until two years ago, I had never really taken care of my body or my mental health. The times I worked out & ate healthy were ONLY because I wanted to look a certain way, cause I thought that would make me happy. & I took extreme measures to get to that lower number on the scale.
I’ll be happy WHEN I get to 115lbs. I’ll be happy WHEN I’m a size 0. I’ll be happy WHEN I can wear a crop top. I’ll be happy WHEN... you see the pattern?
The most important advice I can give you, is that happiness is an inside job ❤️ A number, or size you wear will NOT make you happy, if you aren’t doing the mental work.
Do things that make your soul happy. Be proud of yourself every step you take on this never ending journey. Don’t think you are “too good” for self help/personal development books.. I wish I started reading them earlier. Pay attention to the words you say to yourself, & work on being more positive & loving to you & others.
It’s easier said than done for sure, but I wish the girl on the left knew this sooner.
just thought I’d do a quick training update since it’s been awhile...🤷🏼♀️
currently on a push/pull/legs 6 day split, focusing on progressive overload and form 💪🏼
on vacation I’ll still be training and adding in a little cardio to minimise any gain as my NEAT will be lower from not working😴💆🏼♀️ got SO much hate for saying I’ll train while away...you might not get it but I love training and it makes me feel better plus I’ll be resting (& tanning😏) loads 🌞
outfit from @myproteinuk and @lululemonuk •
FINISH STRONG || We’re at that time where we start thinking of what we want for the new year and setting those goals. BUT we still have 2 weeks of 2018 left to finish what we started a year ago! So what does that look like for you? Comment below sharing what you want to get done or do more of or pay attention to as you finish 2018 on a strong note 😃💪🏼 #studioxfitness
01a minute ago
Total body workout!🔥💪🏻
Grab a pair of dumbbells and give this circuit a go!
1️⃣ 40 seconds knee to elbow to alt side opening plank
2️⃣ 40 seconds plyo lunge
3️⃣ 40 seconds pulsing squat to press
4️⃣ 40 seconds single leg glute bridge (per side)
REPEAT 4X! 10 second rest after each move. 20 second rest after each round!🔥
Song: So Close by NOTD
The Holiday Hottie challenge is available now!🙌🏻🎄❤️ it’s a 4 week fitness challenge packed full of full body toning workouts that can be done anywhere and it’s only $9.99! (Link in bio)
1012 minutes ago
Shout out to all of my clients, friends and new #mixxies who have shown up to class and put in the work! Thanks for the support and the positive vibes. You inspire me to keep improving as a coach and a person!
@lgurty come back! 🙌🏽
« Nous sommes ce que nous pensons. Tout ce que nous sommes résulte de nos pensées. Avec nos pensées, nous bâtissons notre monde » Bouddha
La façon de penser exerce un pouvoir immense sur votre vie. En ayant des pensées positives, vous demeurerez positif. Naturellement, si vous n’avez que des pensées négatives, vous verrez toujours la vie du mauvais côté. Rien qu’en améliorant votre façon de penser, vous changerez toute votre vie. Avec ces pensées, je vous garantis que vous arriverez à comprendre que vous êtes capable de bien plus que vous ne le penser
Es-tu d'accord avec ceci? Quel est ton état d'esprit?
I don’t usually do cardio.. but when I do it’s not on the treadmill 🏃♂️😀💪
416510 minutes ago
Finally managed to film a little workout today for my online clients.
Frankie decided to take me out right at the end 🤣
I split this into two workouts.
Section 1 was 30 minute HIIT session with 8 different exercises each for 30sec work, 10 sec rest. X4 rounds.
Part 2 was kettlebell work.
X3 rounds of each set.
Set 1. 45 sec work, 10 sec rest of:
Squat to bicep curl
Single leg deadlift
Over head lunge
Clean and press
Around the worlds
Single arm row
I haven’t shown all the videos here but if you would like to access the full workout send me a DM and I will add you to the group for free just this week only!
I’m still working out what my new business will look like and how it will all work so please bear with me until I’ve moved and I’ve got my life in order!
In the meantime I will Be posting workouts and a January challenge you can all do with me.
Watch this space.
6011 minutes ago
It's the thought that counts right?
4111 minutes ago
Quick at home leg burner today 🔥🔥🔥 ft. Benny of course 🐶 it’s hard to motivate yourself to get into the gym when the wind can basically knock you out... Try a quick HIIT workout to start your day without having to face the cold!! •lunge walk x 20 •squat jumps x 10 •lunge jumps x 10 •crab walks front>side 8/8 x 3 •toe taps x 30 •wall sit x 1 min •knee up>burpees x 10 and repeat 3 times 💪🏻🔥🎄☃️💝
Did you guys know that high intensity interval training (HIIT) boosts your metabolism and burns calories and fat hours after you’ve completed your workout (along with many other health benefits FYI)!? Slide into those DMs if you want to come with!! #mensfitness#hiit#lululemon#dadbod
10114 minutes ago
HUMPDAY??? 🖕 THAT!.
Itsssaaaaa HIIT DAY😐💦🤣.
Definitely need to start doing these more often....I was dying and it wasn't even that crazy of a workout😂😂.
🌻Warm up: 1 round.
[ ] Banded kneeling fire hydrants & Kick backs.
[ ] Single-leg DL swings R+L
[ ] Lunges: front, 45°, side
[ ] Banded squat to side leg raise [ ] Banded "walk forwards" squats.
2. Mountain Climbers
3. Medicine Ball Russian Twists
4. Toe Taps
5. Balance Ball Knee Tucks.
Repeat 3-4 times. .
Then ended with tabata uphill sprints🏃♀️, a couple sets of hip flexor strengthening exercises, and FOUR PULL UPS💪😎😂.
Zet je aftel klok op 20 minuten en kijk hoeveel rondjes jij kan voltooien! Je moet de totale aantal herhalingen per oefening voltooien voor dat je door mag naar de volgende!
30 jumping jacks
30 push ups
30 bicycle crunches
30 mountain climbers
Don’t stop till you drop🤜🔥
8114 minutes ago
¡Se ADELANTAN los REYES en Assistens Sport! Aprovechad la oportunidad de venir a una Actividad Dirigida totalmente GRATUITA durante el mes de diciembre (una clase gratis, cita previa mediante privado de Instagram) 🎉✨🎇 Los horarios se pueden encontrar en la segunda imagen de la publicación, que serían los siguientes: -LUNES: E. Funcional (7:30) y HIIT (21:00).
-MARTES: HIIT (9:00), E. Funcional (15:00) y HIIT (20:00).
-MIÉRCOLES: HIIT (7:30) y E. Funcional (21:00).
-JUEVES: E. Funcional (20:00).
-VIERNES: E. Funcional (7:30), E. Funcional (9:00), HIIT (15:00) y HIIT (21:00)
-SÁBADO: HIIT (10:00) y E. Funcional (12:00). ¡Feliz Navidad! 🎄🎊🎁 #AssistenSport#deporte#fisioterapia#nutrición#actividades#dirigidas#HIIT#EntrenamientoFuncional
When time is tight, my favorite sessions are High Intensity Interval Training (HIIT) workouts that deliver quality results in a short amount of time. Try these swim, bike and run sessions during this holiday season! See link in bio for the workouts.
61215 minutes ago
The HAPPY fitness drug that you can never have too much of! I’m a better mom, wife and friend after my workout. 🤸🏼♀️Fitness gives me a mental boost + brings me joy every single day. Go sweat it out today!! 👊🏼 And...don’t forget, I’m here to help YOU!! You can follow this workout plan today, 2-3 sets 15 reps each.💪🏼 Xx, Cody 💛
I love seeing all the fun people that are signing up for my FASTer Way To Fat Loss® bootcamp! We are going to be a big group of HAPPY SHINY PEOPLE.😃 If you haven’t signed up yet, it’s not too late! Join the party! Link is in my bio. 👍🏻 #endorphines#happyhormones#onlinebootcamp#fitgoals2019
Training Volume. How much do you actually *think* about the amount of volume you are using; the "dose" of a stimulus that you are providing to your body? I have been thinking about it a lot recently as it applies to my own training and that of my clients. 🏳
There are two terms that can help you determine your volume needs.
Minimum Effective Dose (MED) and Maximum Recoverable Volume (MRV). 🏳
The crazy thing about these two terms is that they are actually almost identical for people that are looking to maximize their results.The minimum is all great and dandy if you want to achieve minimum results. If you care about your #gainz, you should be looking at MRV. 🏳
However, the problem is that people ignore the "R" in MRV and just ride this "MV" (max volume), figuring that more is better, without thinking about the "RECOVERY" piece of the equation. This is where MED and MRV can actually align very closely with eachother. If you pay attention to Max RECOVERABLE Volume, it is right there next to the Minimum EFFECTIVE Dose. 🏳
How can you determine what that level of volume is? How much training do you truly need to get results? In most cases, I would venture to guess that it's less than you think. Are you making progress? Do you even track your progress to KNOW if you're making progress? I'm not talking about a 1-RM. Progress of any kind counts. Did you do 8 reps this week and did 6-7 reps a few weeks prior? Did you add 2.5 lbs to a lift last month? 🏳
If you don't know the answers to those questions, you have no idea whether your training is working. You are just blindly following a program without knowledge of whether the "dose" is proper for you. If you are "training" hard each week, you deserve to know whether your training is working, right? Would you continue spending time to practice the guitar everyday if you never got better at it? That's craziness, yet people go through years without progressing in the gym. Continued in comments...
40318 minutes ago
Vou contar pra vocês o que ocorre com a maioria das pessoas que procuram EMAGRECER como objetivo das atividades físicas.
O que mais vejo ocorrer por aí!!! Elas esperam em um FOCO TEMPORÁRIO, por exemplo : agradar alguem (crush) , uma data específica ( carnaval , ano novo, férias, festas , viagem e etc..) Depois vão a internet procurar algum tipo de informação o famoso conto de fadas ( a facilidade )
Procuram um nutricionista com suas dietas da moda ( extremamente radicais e cheios de fórmulas ) PS. CLARO Q NAO SÃO TODOS.
Se matriculam em uma academia e não gostam de praticar atividade física ou nunca praticaram.
Aí sabe qual é o cenário da maioria, por falta ou má orientação profissional ?
Porque não entenderam que a melhora tem que vir da cabeça e não tercerizar seu foco ( não confunda com motivação)
Uma dieta muito restritiva não será sustentável , não se tira de uma hora para outra tudo que se comeu durante uma vida ( equilíbrio), nosso organismo possui sistema de defesa e de compensação.
AÍ VEM A PRIMEIRA FRUSTRAÇÃO E SENSAÇÃO DE CULPA.
(Compensa na comida )
Ao chegar a academia habitat que ela não curte muito e não tem tempo, o que acontece ?
O profissional não auxilia na correta escolha das atividades para o indivíduo.
Programas de treinamento com excesso de volumes de exercícios e baixa intensidade ( treinos com 2h de duração). Vem as desculpas que não tem tempo pra treinar , que é muito longo o treino e não tem resultados.
Pronto FRUSTAÇÃO NOVAMENTE
E o terceiro e pior ponto nessa história toda , vive na Internet atrásde blogueiras e blogueiros lindos e sarados ( que não são a realidade deles) pra buscar informações e querer copiar e esquecem que existe uma coisa chamada INDIVIDUALIDADE BIOLÓGICA. Logo vem a FRUSTRAÇÃO
E isso é cíclico mudam-se os personagens mas o métodos são os mesmos até vc encontrar profissionais competentes que possam lhe auxiliar!
Quem já passou por isso deixe aí o seu comentário!
E quem precisar de ajuda é só chamar nos directs ! ( Personal presencial e consultoria online)
12128 minutes ago
✨ all is calm, all is bright ✨ @princesslaya & @jlk429 whipped up a festive night at the studio last night with “Jingle Barre and Spin” 🎄How cozy does the barre room look right now? 😍🌟