Not too heavy...not too light. But just right 🏋️♀️. I love training legs and squats are one of my favourite exercises. Body weight, free weights or a machine - such as this one ensures quads, hamstrings and glutes are activated. Plus raises our heart rate too.💓 Enjoying my workout @dohertysgym today.😘xoxo
Guten Morgen liebe #fitfam, Eisenbieger und glorreichen Überlebenden dieser hektischen und sehr fordernden Welt. 💪💪 Am Anfang, so mit 17 Jahren, war der Sport für mich die Möglichkeit in Cliquen rein zu kommen und die Mädels zu beeindrucken. Mit Mitte 30 brauchte ich diesen Sport nach langer Verletzung, um wieder durch physiotherapeutisches Krafttraining meine geliebten Marathons laufen zu können. Dann, nach einer Achillesverletzung fiel ich sportlich in ein Loch. Und was holte mich mit Anfang 40 wieder aus meiner Lethargie heraus? Richtig, der Kraftsport. Dank Google, setzte ich mich dann mit Ernährung, Biomechanik und dem ganzen Spektrum dieses Lifestyles auseinander.
Dieser Sport ist mittlerweile für mich Therapie, verlässlicher Partner, Konstante und Oase in einer, sich immer schneller drehenden Welt geworden.
Er begleitete und begleitet mich in guten wie auch in schlechten Zeiten und gibt mir soooooo viel zurück. Das einzige was dieser Sport von dir verlangt ist, Kontinuität, Demut Leidenschaft und das du ihn ernst nimmst, dafür beschenkt er dich mit einem großen Selbstwertgefühl, Lebensqualität und Loyalität.
In diesem Sinne, seit Achtsam mit euch und eurem Sport. Er wird es euch Danken. ❤️💪🙌 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 Check pls: ➡️➡️➡️ @silva_fit01_sm ⬅️⬅️⬅️ 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #german#over50#ﬁtnessaddict#change#gym#fitover50#mirrorselfie#trust#experience#fitmale#honesty#inspiration#goals#fitness#followforfollow#fitnesslover#followback#sweat#love#follow4follow#sweat#love#motivation#earlybird#trainhard#instafit#passion#instagood
First, let me just say that this Northern California cold snap still hasn’t got me going inside. Outside will always be my gym. I am all about my 5mile (8km) walk 4-6 times a week, with calisthenics scattered throughout.
As for the exercises.... As I get closer to 60 than I am to 50, I focus on certain body parts that are more susceptible to jiggle than when I was younger. When it comes to my lower half, it’s my butt and my inner thighs that have me paying attention. I walk a ton (I’ve got no car) and live at the top of a long hill (and my shortcut has 105 stairs), so my calves, quads and hamstrings don’t really need special attention. I don’t do squats very often because my knees usually hate them but sometimes stair workouts get boring. I need better form but this is real life 🤷🏽♀️. My side leg raises (swipe) keep that inner thigh jiggle away, while keeping me flexible. I like doing them at this spot on my walk around the lake because the railing is at the perfect height to get my legs up to 90 degrees.
What do you do to keep the legs and butt toned?
The Look & Feel of Success! So this post doesn’t have the “ excitement and allure “ of a half naked body in a speedo or underwear, or in some high fashion styled digs...But for me , it exudes all the excitement and rush of adrenaline that I was feeling after just having made it down alive , unscathed, from one of Big Sky’s most technical runs on the north face. I’m a daredevil by nature. But I would never have done this without my buddy Cary @roamsthewest . He talked me through one scary as fuck moment on the entry, when I couldn’t hold an edge on the ice , sliding down into the rocks over the edge which what would have been an ugly ending . This was one steep MF , with skinny traverses through craggy rocks that required all my mental harnessing. One isn’t even allowed to ride/ ski down this face unless you register with the mountain patrol beforehand, and go in groups of 4. It’s not for the faint of heart. So... THIS was my most EXCITING run of this trip. FYI , Cary is 25 years younger than me. Moral of the story... “ You can do whatever you set your mind to, regardless of age”... And it takes awesome friends to help you get there.
Thank you Cary for pushing me, encouraging me, and believing. I wouldn’t have been able to do this without you. Much respect!!! #snowboarding#snowsports#bigskymontana#technicalcollege#mentalchallenge#physicality#trainedforthis#steep#elated#ridinggoals#fitover50#olderandfit#lonepeak#snowboard_world#snowboardlove#whatmakesmehappy#adrenalinejunkie
It's been a full on couple of weeks for me but I always make the time to prioritise what is important at the time.
Right now one of my focus is the inaugural @wbffnewzealand show in October. It's going to be so next level!!! This means I'm also going to have be next level if I'm going to be amongst it with The Best Of The Best.
I take a few minutes every day to go over my moves choreographed by the wonderful @eleni_christina_wbffpro then add my own little sprinkle of #pichpt when I feel a bit more confident.
If something is important to you, make sure you make some time to prioritise it into your day. You can't see it here but I'm boiling some kumera for lunch. Yes. There is always food involved 😄😄 ♡
4 552 hours ago
These numbers blow me away! I believed that I could beat my numbers and pushed myself each week. Seeing how much I improved from Week 1 to Week 6 solidifies just how much I really CAN do.
Did I have doubts? Heck, yes I did! Do I struggle? Sure did! Did I feel like giving up at times? Most definitely did, but I didn’t give up!
Are you ready to change your mind body and soul through either nutrition or fitness or both? Are you ready to show yourself just how much you are capable of doing? Are you up for the challenge? Are you ready to invest in yourself? Message me so we can discuss the right plan for you.
Let it burn Monday 💪
++ May your spark be strong and your Monday be inspiring ++ Unknown
It was almost face plant Monday, but I recovered.
Everything here is on 🔥, I'm smiling to hide the hurtn'
I had a really good 20 minute killer #transform20 workout @transform_20@shaunt#beachbody
I was so focused, so determined to up my game this week -- I was feeling the burn in my #muscles trying to push through. The next move is up -- walking planks, up and down, off & on the #step
No hesitation, I barrel through the first couple and my arms start to buckle, the face is going to plant on this step!!
Adjusted the rest of the walking planks...
I almost forgot --
Yeah, this is my weakest area, my shoulders/arms due to my health issues, I've been working hard to get them STRONGER..
Goes to show ... just go for it, you never know! I got a couple before I caved...
I'd say I've got a good start to my week..
Anything is possible if you believe.
How is your Monday going?
A couple Testosterone bruisers 🤜🏽🤪🤛🏿
AM- 3 caps of TESTOFX in the morning to Block Test-Limiting Cortisol /
Increase Free Testosterone & Bio Available Testosterone* /
Inhibit Estrogen /
Enhance Receptor Sites /
Mitigate DHT (Anti-Aromatase) *Not in 8 weeks either – IN 12 HOURS!!! ____
3 caps before bed (away from meals) will enhances sleep quality due to magnesium's ability to normalize and extend stage 3 and stage 4 slow-wave sleep. This is critical, as deeper sleep can help to raise GH levels, which peak during the night.
ADVANCED CHELATED MAGNESIUM, COVALENTLY-BOUND ZINC AND HIGHLY BIOLOGICALLY ACTIVE VITAMIN B6.👇🏽
Using this more potent and active form means that your body can use it without having to convert it.
Old School ZMA was good in its day; but ZMX2 is a next generation supplement using the latest technology in elemental chelation.iu
ZMX2 uses only naturally-derived rice flour, bran and concentrate to bind the nutrients in a #Vegan Capsule to ensure that you are getting none of the typical excipients found in other ZMA products. Gluten-Free and Vegan; ZMX2 is a product you can feel good about.
* Zinc boosts testosterone levels in healthy men, if they're depleted in the mineral.
Back to the Gym.
It has been a while since i have done my 'Go To' move in the gym. What I have been doing is just enough to keep my strength up. But it is not what is needed. What is needed is the 'challenge' to push and go beyond.
So at this point I have already done four sets of BB Deadlifts with very modest weight to warm up. Here my 'Go To' move is the Sumo Squat w the Overhead Press using a 45 lb plate. After the second set my Heart Rate was up to the max. By this set my Heart Rate was pounding. BTW, do you know how to calculate your Max HR? All you have to do is take the number of 220 then minus your age. That number is your Max HR.
The Sumo Squat w the Overhead Press puts stress on your legs, hips, lower back, abdominals, shoulders, and arms. As I age, it is important to maintain as much of the strength I have and maybe gain strength along the way. How about you? Are you challenging yourself to see improvement?
Follow & Tag a Friend 😎👍
Another successful weekend of hiking 🥾 and spending time with friends that are like family to me. I truly enjoyed chasing the waterfalls this weekend ♥️💦 now to plan next weekends hike 🤔
I will have to hike on Saturday since I have an 8K on Sunday in Brea 🤣
Where you hiking next weekend??
Eine der effektivsten Übungen für den Trizeps (musculus triceps brachii) ist das Trizepsdrücken am Kabelzug. Allerdings wird der lange Kopf des Trizeps (musculus triceps brachii caput longum) vergleichsweise gering beansprucht, weshalb diese Übung in Kombination mit einer anderen absolviert werden sollte. Für den lateralen (musculus triceps brachii caput laterale) und den medialen Kopf des Trizeps (musculus triceps brachii caput mediale) ist diese Übung jedoch hervorragend geeignet und sollte daher in den Trainingsplan aufgenommen werden.
Greife das Griffstück etwa hüftbreit und stelle dich möglichst nah im Stemmschritt oder mit schulterbreiter Beinstellung an den hohen Block des Kabelzugturms. Dein Oberkörper ist aufrecht und leicht nach vorne geneigt, dein Rücken ist gerade und deine Bauchmuskeln sind angespannt. Deine Ellenbogen sind eng am Oberkörper.
Jetzt drückst du das Griffstück vertikal nach unten. Dabei atmest du aus. Deine Ellenbogen bleiben dabei permanent an gleicher Position, da sich nur deine Unterarme bewegen.
Im Anschluss lässt du kontrolliert und langsam das Griffstück durch die Kraft des Zugseils wieder nach oben. Dabei atmest du ein.
Generell sieht man diese Übung im Fitnessstudio mit unterschiedlichen Griffstücken, z. B. mit der geraden Stange oder dem Seil.
Am weitesten verbreitet ist natürlich die gerade Stange, die allerdings nicht auf die natürliche Bewegung der Handgelenke eingeht und daher weniger zu empfehlen ist.
Das Seil hat den Vorteil, dass die Handgelenke sich natürlich bewegen können. Außerdem können die Oberarme zurückgeführt und somit kann auch der lange Kopf des Trizeps stärker in diese Übung eingebunden werden.
Das Trizepsdrücken am Kabelzug kann auch im Untergriff absolviert werden. Hier kann wesentlich weniger Gewicht bewegt werden. Der mediale Kopf des Trizeps (musculus triceps brachii caput mediale) wird bei dieser Variante verstärkt trainiert.
I have more Positive reasons than Negative in my journey of staying healthy and fit. You have to be dedicated, self-disciplined, determined, motivated and Just Do It! I feel I’ve let those that have been helping me reach my goals down and I am a
Reflection of their teachings, even though I’m the one that has to be disciplined to see changes. I don’t need to seek anyone’s approval but still hope that I inspire others to want to stay healthy and fit, at any age. I know I’ve changed from when I began and I still have faith and truly determined. #50isthenew30#50andfabulous#50plusandfabulous#fitover50
Motivation Monday fitfam! 🤙🏼
Apart from being pasty white bc I wouldn’t wear summer clothes or be seen uncovered-I was UNHAPPY. Very unhappy. This era of my life was not me. Not at all. I was stuck, with no where to turn. It was the easy road to stay comfortable and eat to my hearts content. I honestly can say I don’t remember much about this part of my life. It was 10 years ago at 170 lbs AND my breaking point. Rock bottom.
6 years ago I started my journey. A life journey to health and loving myself. Not weight loss for seeking attention or to look “hot”, as some would think or say -but to better myself. To be ME. What I was meant for. A mission to better myself for my family, to have more energy AND to inspire others.
My life is happy now. I found my happy place. Raising kids was phenomenal, the best years of my life. Now it’s about me. Call it selfish, I don’t care what anyone thinks OR says about me.
Self love is the most powerful feeling in the fucking world. Learn and embrace it. Own it. #selflove = #power#getit#health#fit#fitness#fitspo#fitlife#fitchick#fitover50#fitfam#fitforlife#gym#gymrat#gymlife#body#bodybuilding#muscle#hustle#grind#lift#girlswholift#weights#inspire#motivate#dominate#hustle#grind#nodaysoff#instagram