💪CONTROL YOUR REPS🏋️♀️
Wanna know what’s more impressive (and ultimately more efficient) than loading up the bar, grunting loudly, and doing some half-assed sets? CONTROLLING THE DAMN MOVEMENT.
The term “less is more” might seem counter-intuitive at first from the standpoint of progression, but the truth is without controlling the movement, proper muscle engagement, and maintaining proper form through your ROM you’re not doing yourself any favors…and look ridiculous in all honesty.
NEWS FLASH: No one gives a damn if you can bench double your weight if you drop the bar to your chest, raise your ass, and shake like a leaf to get the weight up. Additionally, who are you trying to impress? Your session should only be focused on YOU, you’re there to improve your own performance, are you not?
Even if you have to scale the weight back, it’s better to perfect your form and the movement BEFORE ever raising the weight (albeit the load should be challenging within your rep range). Doing so yields the greatest results of strength progression and muscle gain in the long run.
Leg Press: 3x12
And all the calf raises…because calfs don’t deserve a deload 😆
💃🏽🏃♀️🤸♀️🧘♀️🙏🙌 You’re Not Going To Want To Miss This 🔥 ⠀
Especially if you lead groups⠀
1 Watch the livestream⠀
2 Follow directions⠀
Make sure it’s before 11:59p CST tonight to qualify 🔥 ⠀
Tag a friend or family member you care about!⠀
PS: Don’t forget to tell someone you love them today ⠀
Posted at: 2019-06-27 14:09:08
Learning, changing and progressing in myself everyday.
People message me for advice, (I am not a PT, I just enjoy traning and have made it apart of my life, I ♡ it)
"how do you stay slim?"
"what do you eat?"
I got my liver checked at the age of about, 19 and they said ive got a bad liver for my age. Turning up to interviews, drunk, litreally was Barney from the Simpsons.... doing things like living off chewing gum and water for 2 weeks combined with laxatives.
In the past its been a rollercoster of doing different things that were so bad for my body and mind just to look a certain way.
Emotions all over the place, no energy, my face was bloated all the time....long story, short: I started running and yeah...kickstarted this inner fire to sort myself out. Bin the bad habits, i.e near enough 3 bottles of wine a night.
So how do I do it, personally? It starts with self care, surrounded myself with people that support your goals, choosing nutrient rich foods, educated myself....put my trainers on and just do it....turning up, even if you dont feel like it.
However you do it, just start...even if its walking more / joining a gym / Crossfit / Bodypump / boxing / swimming / running /homeworkouts
I started smalll, wanted to change to be healthy, happy and stronger for myself and for my children.
Great morning a few weeks back with some seriously ace talented people:
For @empwr_training shoot.
It’s amazing what cleaning up your eating can do with bloat, with your energy and mindset. So many things make us feel bloated. For the past couple of months I couldn’t seem to rid myself of whatever was making me feel a few months pregnant. That is why I needed something to really give me this jump start. 🙌It’s a great feeling to know my abs are still in there somewhere.😜
I feel revitalized and it dramatically changed my motivation! It was easy to follow and I never felt hungry in fact it was quite the opposite!💪Good time to take a vacation. Happy Thursday!✌🏽
FINALLY... back to all the heavy stuff #happy 😁
As heavy as possible for each rep:
Deadlift 1-1-1-1-1 @130kg🎉
Strict press 1-1-1-1-1 @45
Bench press 1-1-1-1-1 @60kg
Followed by a cheeky little 10 minute EMOM:
2 Bench press, 2 strict press💪
Can we please just take a moment to appreciate that a couple of months ago some days I couldnt even deadlift 115kg, finally I have a consistent max😁 #allthemstrengthgains .
P.s. slight shoulder weakeness?!😂🙈
Posted at: 2019-06-26 22:14:44
A few miles cardio on the assault bike resulted in a mini hump day quad pump
Hey guys!! To celebrate my collab with QNT I'm doing I giveaway! You can win a €50 GIFTCARD to spend on there website!
What do you need to do to win this?
- Like this post
- Follow me and @qntsportnutrition - Tag a friend in the comments
BONUS: share this post on your story and tag me and qnt! .
GOOD LUCK BOYS AND GIRLS
(Giveaway ends 1st of july) ❤️❤️❤️