aye aye aye 🐼 swipe ➡️ to see my workout tonight. It was a short one since I didn’t have much time & my booty is already sore from the first one 😅
Lateral lunge- 4 sets/10 reps
Landmine squat- 3 sets/8 reps
Walking lunges- 2 sets/ 12 steps
Cable pull through- 2 sets/10 reps
Another Train With Katie legend @hetlz -
Swipe ➡️ to see this girl in action! 🤸🏼♀️🍑
"Before starting TWK, I had absolutely no upper body strength. By committing to this program, I have learned progressive handstand training and am now walking on my hands. With this program, I have learned how to build stronger and bigger glutes. Katie creates video content to structure and coach us through every workout and it has helped me with form and making sure I'm doing every exercise to it's fullest potential! Having access to Katie every single day in our Facebook accountability group has been a huge help- any question at all, she always answers. I have gained so much confidence in the gym and in myself with the Train With Katie program!" www.katiesonier.com
I’m at $81,800 right now (original balance was $130,400 in November 2015). On my lender’s timeline I wouldn’t have reached this point until March 2020.. TWO YEARS / 24 months / 48 paydays from now.. and I would have paid thousands more in interest. Pay as much as you can on your debts every month and you will see progress. 💙
Tempo reps are a great way to add variety, and change up your training without completely changing your training style. Tempo reps are the speed at which the repetition is performed. Meaning your rep speed is based on seconds rather than just competing the moment. This also increases time under tension, which can help increase overall muscle growth. I focus on slowing down the eccentric phase (lengthening of your muscles) as well as holding during the peak of the movement during my tempo reps!
TOMORROW, OUR 8:30 AM BOXING CLASS IS ON!
EACH OF OUR PARTICIPANTS WILL RECEIVE A MYFIT HEART RATE MONITOR DURING THE CLASS TO KEEP TRACK OF YOUR STATS! DON’T MISS OUT 💯 OPEN TO NON-NXT LEVE FIT HUB MEMBERS! ✅✅✅
#flashbackfriday my first ever prep.
You’ll learn a lot about your character the first time you diet/prep. Believe me when I say it’s harder than you think it’s going to be no matter how much you think you know..... when you’re there you’ll realise what I meant.
I love learning this about myself, the fact I can go against every instinct of survival to rest, eat, not do cardio. You body and mind are starving. Your brain starts playing tricks on you. You don’t see what everyone else sees. You think you still look fat 🤦🏻♂️. Moving you lips to say “Hello” feels like a gigantic effort. Going to the loo- pft I’ll hold it until I really really have to go. Counting the seconds between meals. Hoping you’ve gone “flat” so your coach gives you a refeed. Doing an extra 5 seconds of cardio when the hour is up because it’s going to be the difference between being fat or shredded.
This is why I love bodybuilding. Not for the stage, but for the reward of learning more about yourself than you knew before.
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💥💥 Abs finally starting to really peak through now! In the second half of my cut and going strong! Many baby steps can take you a long way 👌🏼
"Teenaged me is teenaged MANY." 🎤
Last night, I had the honour of speaking at a Youth & Body Image Seminar supported by @whatsonwoollahra and hosted by @jewishcare_nsw alongside the inspiring @beautifulminds . I got REAL and RAW about what it's really like to suffer (and heal) from eating disorders. 🙏🏽 It truly warms my heart to see such a willingness from the community to bring awareness to such an important issue. An affliction that is literally costing us young lives. The more awareness we can access and ACTION, the greater impact we can have. 🙌🏽 I also had the privilege of sitting alongside some true pioneers in the movement of positive body image on an insightful Q&A panel. *Pinch Me*. ✨ Check out the action on my Insta Stories and LIVE, and hang tight for the vlog which I'll be releasing early next week! 🤗
Cables have a nice added tension throughout the entire movement.
I decided to do these standing straight up as opposed to leaning away simply because I felt like it. lol. Both are great options.
Pull through the elbows and flex that felt at the top. It’s time to make gains baby. #timetogrow#thecomeback
08:00 🍳 🙂 bu emojinin kıvircık saçlısı benim tam cuma ruh halimi yansıtıyor 😑 Mantarli ve ezine peynirli yağsız omlet 🍞🍄🥚🌶🍅
Here is a progression shot of our lovely implant patient.
We can see the site has already healed immensely, after only one week. By combining the latest stem cell technology with our implants, we ensure the best possible chance of success.
Trust the process! Small incremental steps can lead to monumental results!
Yesterday I was at the gym and grabbed a pair of 75lbs dumbbells to do chest presses. There was a pretty buff dude standing near me that was bicep curling 35lbs dumbbells with arms twice the size as mine. I saw him from the corner of my eyes skeptic that I would be able to do more than a few reps with my twig sized arms. I did 12 reps with good form. The most I’ve ever done with 75lbs(previous was 10 reps las week lol). Even when I was 14 lbs heavier. He was all exited for me and congratulated me which felt pretty cool. 💪🏼 I haven’t posted about this and probably should at least post more often which is the whole point of this account. But I started practicing Brazilian Jiujitsu since the second week of the year. I got my first stripe a couple weeks back. Today a blue belt dude that I’ve seen for the second time since I started was all exited about how good I was getting!
I sure do feel like I have a super long way to go, but I know that some day I’ll be where I want to be! I can definitely see how far I’ve come and I won’t turn back now!! See you at the top my friends! 🥋✌🏼
Does your body have a liver? Yeah, then you don't need to detox.
So many juice "cleanses" these days claim to clean your body of a plethora of spiky-toothed, maleficent "toxins". But really, when a substance really is toxic, a “detox diet” won’t help. Acute toxicity would likely constitute a medical emergency, whereas chronic toxicity is best addressed by a well-fed body — not one weakened by a severe calorie deficit that these diets promote.
Your homegrown liver, kidneys, lungs, and other organs work around the clock to remove harmful substances and excrete the waste products of metabolism, and detoxes can actually make it harder for them to work, if anything. On top of this, a 2009 study of ten "wellness" companies found they couldn’t name the “toxins” targeted by any of their fifteen products, let alone prove that their products worked. .
So why do detox diets continue to be popular? Weight loss, most likely. It should be a surprise that eliminating all foods except vegetable juice will make you shed a few pounds of water and glycogen, but most people believe it's true fat loss. Which is likely dispelled when they gain it back the next week, but that's after they've bought the fancy how-to book and paid a grand for a life changing 7-day retreat that's really trying to distract their carnivorous hunger with yoga.
Key message? Don't do detoxes. They're a waste of time, money, and are propagated by charlatans with no knowledge of how the body or nutrition actually works.