Jeder von uns denkt, jeder von uns fühlt und jeder von uns sieht. Wenn man sich ständig mit schlechten Gedanken beschäftigt landet man in einer negativen Gedankenschleife in der man nur bewusst rauskommt. Auf andere Menschen wirkt die positive oder negative Energie beeinflussend ein. Man kann deine Aura spüren. Deine Energie gestaltet alles um dich herum. Ob diese Gedanken positiv oder negativ auf dich selbst einwirken kommt auf dein #mindset an. Es liegt in deiner Hand ob du deine Welt positiv oder negativ gestalten möchtest. Alles um dich herum passt sich deiner Denkweise und deinem Verstand an #mindfullness#awareness
It’s coming to the end of February.
How many of you started your fat loss journey in January, and have lost a bit of momentum?
I have never claimed to be perfect. I’m only human, and I love food as much as any person. Feedback is that people appreciate my honesty.
I share my struggles because I know it helps others to recognise that this is a NORMAL part of the process. It is your attitude, mindset and approach that determines your final outcome.
mindset, determination, commitment and tenacity required to continue .
I officially started my photo shoot prep on January 7th. Things were going well for two weeks, then I started to struggle. I had a lot to do, and didn’t anticipate how little sleep I would get, and how much it would affect me.
What I DIDN’T do, was pack in the towel and give up completely. In my mind, this photo shoot was ALWAYS going to happen. It was just a matter of time and increasing my efforts to build up some momentum.
I focused on identifying where things had gone wrong, then worked diligently to gain back control over my sleep, being in a calorie deficit, improving food quality and prioritising training sessions, which I had started to skip.
I focused on the things I was able to control. I continued logging my food, even when I went off track, so I could use the data to spot patterns and see when things were settling down, which they did. The last two weeks I stabilised, developed better routines. My willingness to make the switch to eating natural volume food increased. I started plugging in the whole days of meals in advance, so I knew what I could and could not eat, and manage any hunger (which is to be expected when in a calorie deficit).
I am now just one week behind from my original timeline 💥💪🏼
So let go of the “All or Nothing” approach. Instead, focus on building up the good habits, and excelling at the behaviours that will get you to your end goal.
Adopting this approach will make fat loss happen organically and effortlessly!
Deadlifts today. I was aiming for 5 sets of doubles at 200kg but only managed 3.
I think I need to up my rest time between sets as I managed the initial lift, I just couldn’t finish the movement.
Also accidentally forgot to put my belt for for of lifts, you can see from the video that my form isn’t great on this one.
5 Ways To Build A Bigger Chest
✅ Focus on compound movements. Compounds will allow you to shift more weight per exercise and progress on a linear scale quicker over time. Make barbell and dumbbell benchpress a priority at the beginning of your session.
✅ Focus on tempo. A large reason your chest isn’t growing is due to performing reps too quickly and losing tension in the muscle. Perform movements with a 3 second eccentric, 0 second pause and 1 second concentric with no rest at the top. A mind muscle connection is key.
✅ Make progressive overload a priority. Lift more weight on your chest over time across the board. This means more sets, more reps and more work over your training phases. A great way to do this is to set a weight you want to get for 3 sets of 8 reps on an exercise. Once you’ve achieved it, move up the weight the next week and aim for a higher weight on the same exercise for 3 sets of 8 reps. Increasing weight will increase gains.
✅ Eat in a calorie surplus. If you’re not eating enough food you may get stronger but your chest isn’t going to grow. Set yourself a calorie and protein goal to hit everyday and be consistent with hitting these two targets. Fueling your body for heavy lifts and recovery is going to be a key factor for growth.
✅ Increase frequency of training. If you’re training your chest once per week on a Monday, bump that up to 2x per week. This is going to allow you to recover better overall and lift more weight total over the week. Better recovery and more volume = more gains.
1 837 minutes ago
Lets go 1% crew!
If your a PT looking to increase your clients and collaborations drop me a DM immediately don’t wait for tomorrow.
It’s Cheer Season all over the world! 😍
Once a #Cheerleader, always a Cheerleader. ❤️💚📣
0 824 hours ago
working on my self for myself! who’s with me🥳🥳 feeling a bit brighter today ( thank you for so much love yesterday 🥰🥰 )
73 124414 hours ago
Upper body definition starting to show even more. Hard work pays off! 💪😁
G O O D ☕️ M O R N I N G
It’s Monday... I am so ready to take this week by the reigns and crush some goals👊🏻. Woke up feeling motivated and excited😆...⠀⠀⠀⠀⠀⠀⠀⠀⠀
...Maybe it’s the spring time vibes🌼⠀⠀⠀⠀⠀⠀⠀⠀⠀
Raise your hand🖐🏻if your ready to some new goals 🙌🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
U P P E R B O D Y💪🏻 Not my strongest muscle group...BUT I’m working on it✊🏻.
This is me committing to my goals so that I can continue to grow and become the best version of myself, but to also be the best trainer and coach possible.
Always work on your weaknesses to constantly grow and become stronger...Set new goals, go after them, and keep going until you crush them👊🏻.
Make YOURSELF a priority✌🏻.
13 768:56 PM Feb 12, 2019
Good morning my friends...I just want to share some words of wisdom today💫.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Be careful with your words and how you speak to yourself. Words are more powerful than you think🤔
Try to start each morning by thinking and speaking positively about yourself because what you say is what you will believe and what you believe is who you will become. Be gentle and kind to yourself, learn to love yourself, AND don’t say or think anything about yourself that God doesn’t think...he made you perfect and don’t you ever question that!
Once you begin to start thinking and speaking more positively, I can guarantee that you will start to see yourself progress in ways you had never imagined🙌🏻.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sending you positive vibes my friends🥰
Happy Saturday Friends...hope your all having a great weekend😄.
If you haven’t gotten in a workout yet, here’s a good one for ya. I love workouts that you can do with minimal equipment and this was just perfect! Just by using a box (or step) & one dumbbell, this full body circuit got me good😅🙌🏻.
If your looking to burn fat & build lean muscle, high intensity circuits like this will do the job! Skip the boring cardio machines and give this a shot😉
Save for later and please ❤️ for support. Be sure to TAG your workout buddy💪🏻.
Goal Setting for Beginners 👇🏻
If you’re just starting your fitness journey, you may be ready to start crushing your goals but unsure of exactly how to do it.
Here are some tips for setting & achieving goals as a beginner -
1. WHAT? Define the main goal(s). Make it specific and measurable. If your goal is to lose a certain amount of weight, that’s fine. But also include at least 1 performance based goal.
Ex) I want to lose 25 lbs. I want to be able to do 50 pushups. I want to be able to run 3 miles without stopping. I want to lower my blood sugar. Etc.
2. WHY? Create a mission statement. You’ll need to refer back to this whenever you get frustrated and discouraged.
Ex) I want to lose 25 lbs because getting healthy will help me feel my best, be a happier person, and have more energy so I can play with my kids. Etc.
3. WHEN? Set a deadline.
4. TELL! Share your goals with someone you trust. Accountability helps!
5. MAKE A PLAN! Write down your goal. Under it, create a list of action steps you need to take to make it happen.
6. PREP FOR ROADBLOCKS! Write another list of potential obstacles & setbacks you will face. List ways you will overcome those obstacles.
7. POSITION YOUR ENVIRONMENT FOR SUCCESS! Let go of toxic & apathetic people in
your life. Find people who inspire, motivate, encourage, and push you to grow. Lean on those people and learn from them every day. This includes people you follow on social media. Purge negativity. Find go-getters.
8. REMIND YOURSELF EVERYDAY! Write your goal (and your “why”) down on paper and place it somewhere you will have to see it everyday.
9. FOCUS ON PERSONAL DEVELOPMENT! In order to achieve things you’ve never done, you have to become someone you’ve never been. That means you have to GROW, learn, adapt, evolve, heal, overcome emotional baggage, eradicate limiting beliefs. You have to become your highest self. Read books, listen to podcasts, watch YouTube videos, see a therapist, hire a life coach, meditate, journal, think.
10. DON’T QUIT! Adjust your methods or the timeframe if needed. But don’t you quit on yourself - not you, not this time.
31 102311 hours ago
It’s been awhile since I’ve posted a fitness photo, so here is my current physique. Still have a long way to go, but the two-a-days and solid food intake is finally starting to show face a little.
Fitness is a slow process, which is why most of the population just doesn’t give a f*ck. Most people don’t have the patience, discipline, and determination to stick with their plans to reach a certain fitness goal.
Don’t be one of these people. Don’t worry about how long it takes you and or stress about the lack of serious progress. Just be patient, determined, and disciplined! Listen to that and the results will come. 💪🏼