If you're tired of starting over, stop GIVING UP!
It comes down to one SIMPLE thing... How bad do you WANT IT?
Si estás cansado de volver a empezar, DEJA DE RENDIRTE.
Todo se reduce a una cosa SIMPLE... ¿Qué tan duro LO QUIERES? #viajaryganar#DotComLifestyle
Today’s workout was a Theraband (TB) endurance session.
Don’t discount the benefits of body weight and resistance band training to stimulate muscle strength and cardiovascular endurance. .
Today we did 3 sets of:
10 x push ups
20 x TB chest press
15 x TB pec fly
20 x static lunges (each leg) with TB bicep curls
20 x squats with TB overhead press
15 x TB triceps extensions (sngl arm)
20 x power and pull ups
20 x TB rows
20 x TB bent over flys
What investment did you make in your health and fitness today?
Do you want to: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Hit the link in my bio if you're serious about investing in yourself and getting the physique you've dreamed of!❤
A couple of posts ago, I talked about ways to get a good workout in if you are pressed for time.
So on the flip side, what can you do to add intensity to your workouts if you have a little more time on your hands?
Well, one of my favorite techniques to implement is super slow reps using a 3 second concentric and 3 second eccentric.
Most muscles respond well to increased time under tension, and I feel like this is an excellent way to hit them in this way.
When using this technique, you will most likely need to use a lighter weight than you would normally use.
But you are definitely going to feel the burn.
And the pump is immense!
Just remember to keep perfect form throughout and really concentrate on making the muscle you are targeting really work.
You can use this technique with most exercises, but I would refrain from using it on the bigger compound lifts like squats and deadlifts for safety's sake.
So if you're looking for something new to take your workout to a new level of pain (haha jk but not really) then try these out and let me know how you like them!
1 5an hour ago
READ BELOW 💯💯💯
Nothing can substitute for just plain hard work. I had to put in the time to get back to where I wanted to be. And it was a grind. It meant training and sweating every day. But I was completely committed to working out to prove to myself that I could do anything.
Almost 11 years ago I started my grind in the gym, and I haven't looked back since. I chose this lifestyle because I saw the potential, I had a vision of the life I wanted, and the body I wanted. I put in the countless hours, and I don't regret any decision I ever made.
It all comes down to just how bad you want it. How hard are you willing to work to achieve what it is you want to? How much sweat are you willing to give in the gym? If your answer is anything but "whatever it takes," you don't want it bad enough. I earned this, you can too if you give yourself 100%. Take the opinions of others and don't ever listen to them, put your headphones in, and just work.
If you’re serious about making a positive change in your life both physically mentally stop giving yourself excuses and DM me right away. There’s no better time then NOW!!! Click the link in the bio to get my free #1 selling ebook:
HOW TO LOSE WEIGHT IN 7 EASY STEPS
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Let me know what you guys think of the video 😎 we had a blast making it!
Follow @montoya_fitness24 for more fitness motivation and tips 💪 💪
I don’t just show up every day for me ~ I show up every day to show you it IS possible to create & live your best life, when you show up consistently for yourself🙌🏻 Make time for YOU girlfriend cause you are SO WORTH IT😘
The best part of our job is getting to watch our students grow and succeed at their goals. Instructors @aerial.otter and @taylor_brianne3 were in awe of Sarah as she ran her act in student showcase rehearsal on Friday. 💕
Cute moment captured by @crissyscurious
What are you doing today to stay active?
Many individuals make the excuse to either not diet properly or make time to be physically active. All in all, you can’t have excuses and results it's one or the other.
Go to the link on the bio, sign up to become a preferred customer, and get 25% off!🤯
I probably could have gone a little heavier on these. Just working on form for now.
7 462 hours ago
🦋 Had a little leg day today, super low weights, super easy, trying to get my body back in the grove of things! I’ve also been struggling with a foot injury that’s causing me to be a lil grandma! I hope you enjoy some of these exercises!
🦋 Warmup: 10 minutes on treadmill, elevation @ 15, speed at 3mph or higher
🦋 Single elevated leg squats!
• 4 sets, 15 reps each leg
🦋 single leg elevated lunges
• 3 sets, 15 reps each. This is really gonna help with balance/ core strength! Clearly my balance is a little off but practice makes perfect!
🦋 DB straight leg deadlift
• 4 sets, 15 reps
🦋 Walking lunges
• 4 sets, 15-20 reps
🦋 Hip abductor/adductor
• 4 sets, 15-20 reps each exercise
🦋 20 minute run, light pace
Over the last year my motivation to climb has had its peaks and troughs... injury, work and slow progression can all affect how you train and if you train at all, so a shout out to all of you out there who have slowed down since the start of the year (or stopped completely) . Don't give up. Find that project to send or a goal to reach, help your friends and loved ones and accept their support too. You won't regret it 💪😎 📸@alittleshortalittlefat
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ОТКУДА У МЕНЯ 15 ПАР КЛЮЧЕЙ И КАК МЕНЯ ЧУТЬ НЕ ЗАБРАЛИ В ПОЛИЦИЮ.
Перед тем, как интенсивно вышагивать на степе под бодрые музыкальные квадраты ( да, когда ведёшь групповые тренировки их надо учитывать, и восьмёрки тоже)) я прошла долгий карьерный путь к своим молодым годам 😂
Не беру в рассчет школьные подработки типа раздача листовок, это не интересно, но такое тоже было. Так я кстати купила себе телефон сама в 8 или 9 классе😎😂
В полицию меня чуть не забрали когда я рекламировала сигареты в торговых центрах, вроде это был 2013 год и тогда только ввели анти-табачный закон 😂
Хоть нас и заставляли учить километровые тексты типа " Мы не рекламируем, а консультируем совершеннолетних потребителей, которые сделали осознанный выбор в пользу бла-бла-бла.." всё понимали что это реклама курения, и частенько грозились вызвать полицию, и однажды при мне бойкий дед подтвердил свои слова действием 😂👍 Пришлось звонить руководителю, а это был парень чуть старше меня) Он явно не ожидал такого поворота событий, позвонил какому-то юристу компании, приехал тучный мужик в очках и меня отпустили домой 😂
Уже в студенчестве я сдавала квартиры во всех районах города, и часто люди просто не приходили на показ квартиры.
Договоришься на просмотр, приедешь с клиентом, а собственник не пришёл. Или клиент не приехал. Для меня это было одинаково провально, тем более что зп была- процент от сделки 🙄 Которой, естественно, в такой ситуации быть не могло)
А самые ушлепки-которые гасятся и не берут трубку в такой ситуации 🤦 Не делайте так 😒
Интересен личный контент??) Выкладывать продолжение как я все же пришла к тренерству?))
30 50913 hours ago
Fitness Update!!!! 178lbs to 160lbs
I remember the day back in July. My friend was having a pool party, and I was trying to figure out what to wear because I couldn’t fit in anything. I literally was sitting on my bed crying, because I felt so uncomfortable in my own skin. I tried to find ways to cover up certain parts of my body (like my back rolls) but nothing made me feel comfortable. I finally settled with a bikini top and the highest waisted and flowy pair of pants I could find. I kept that on the whole day. I even sat in the pool on a chair with the clothes on because I was too ashamed to be in just a bathing suit.
Flash forward to yesterday. Something just told me to try that bathing suit on and take pics. And omg!! There is such a huge difference when comparing them. I don’t have as many rolls, I reduced the cellulite on my legs, and I’m starting to shape up.
In September I started training with @neeshtoofly twice a week. She is a beast. I honestly would do some small exercises outside of that, but those sessions with her were the bulk of my exercise. I started watching what I eat, and as of January stopped eating most meat again (with the exception of occasional seafood). Don’t get me wrong, I ate half a bag of cookies in one day but I got back on track the next day. Basically, I didn’t let one slip up mess up all my progress. And I’m patient with myself. I didn’t get there over night, so I’m not going to reach my goals over night. I still have about 20-30lbs to lose, but I’m getting there and I’m so motivated by these pics. I’m 5’3” so even losing 5lbs is really noticeable on my frame. So comparison pics help a ton in tracking my journey. I still have a long way to go but I will get there!! Also wanted to shout out my sis @shaninicole23 and my friend @4fric4n_ohemaa for keeping me accountable and encouraging me. They are awesome!!