✨It’s #WarriorWednesday and we are excited to introduce you to LaCora Hurte a member of our 5th class of Fitness Warriors! Leading not one but two free weekly classes LaCora wants to help you Reboot! You can check her out on Mondays in Burkeville and Wednesdays in Amelia for your weekly REBOOT! .
Not in your area? Find a class near you here: SportsBackers.org/Warriors-schedule
3 1150 minutes ago
OK team, the time has finally come 🤩 with just over 1 week til the end of the f45 8 week challenge we are booking people in for their final scans 🎉 the mindbody scanner will be in studio next week on Thursday 28th & Friday 29th of March, simply ask your trainer to book you in for your slot for next week, only one more week to go team so really put a huge effort in for the last week and maximise your results ❤️💙 #teamtraininglifechanging
My strength training workout got pushed super late last night, so today’s run was focused on loosening up tight muscles! 2 easy miles, a quick stretch session, and on to the next thing! 😄
Hourglass BACK workout. SWIPE ⏩ and SAVE 📥 these exercises
When I started working out, I had no idea which BACK exercises to include into my workouts to give me more of an hourglass shape. Plus, It took me a long time to "feel" aka activate my back properly bc I never really had to before. Since I've started working back weekly, I've seen a HUGE improvement in my posture and overall body shape ⏳ Back day is one of my fav days now 💪🏽
1️⃣ DROP SET MACHINE PULL UPS- 3x8 reps at each drop (24 reps each set)
Yes, I use the machine. All my bottom heavy girls understand the struggle of pull ups 🤣 I actually love using the machine bc I can control the movement SO much more and focus on activating my lats. I tend to use my traps a lot when not using a machine.
2️⃣ Lat Extensions- 3x15
One of my fav back exercises! Get a nice stretch in your lays, keep your neck long, and squeeze your back to move the weight. Don’t grip the bar too tight, as this activates your forearms and you don’t want your arms doing the work. Let your back do it all 😆
3️⃣ Neutral Wide Grip Pulldown- 3x10
Keep your chest 🆙 and open on this movement. It’s easy to collapse the chest as you pull the bar down, so don’t let yourself do that 🤬pull the bar at chin level. Lol, yes the tag 🏷 on my top is sticking out 🤦🏽♀️😂
4️⃣ Inverted Row- 3x MAX
I know these look easy, but omfg 🥵 they are not! Especially at the end of your workout 😅 the higher you place the bar on the smith machine, the EASIER the movement. The lower you place the bar, the HARDER you make the movement. Keep your back straight and don’t let your booty sag on these! Start in a full stretch and use your back to row up. Good luck 🤪
5️⃣ Standing Calves- 3x12
I ended with some calves 🎉 this is a major lagging body part of time, so I’m starting to hit them more often 💪🏽
21 Day "Spring Clean Fitness Challenge" Begins March 25th‼️ ➖➖➖➖
This Fitness Challenge Is For:
✅Those who want to invest in their health more than designer clothes
✅That person who wants to stop obsessing over the number on the scale
✅Someone who wants to make health and fitness a lifestyle
This Challenge Is NOT For:
❌Those looking for quick fixes or fast results
❌People not willing to put in the work and effort to reach their goals
❌Anyone who lacks patience and consistency
Sign Up ✍️ @ www.nit2winitfitness.com Today 😀
I’m finished Week 1 of LIIFT4. A few days late, but I got it done. On to week 2 tomorrow! .
Every time I finish a workout I’m amazed at how much better it makes me feel. It’s such a mood lifter. I’m so happy I made the decision in January to get back to healthier habits, it’s changed my mindset so drastically in the past few months!
SNACKS TO BUILD MUSCLE.
Do you snack throughout the day?
While there is some sort of hate towards snacking (be side it makes you fat apparently), I think snacking is not only fine but actually more beneficial than avoiding it for most people especially when looking to get lean, fit, and healthy. It stabilizes blood sugar levels while also allowing a constant and continuous influx of nutrients and fuel into your body throughout the day, making it easier on your digestive system to work effectively and efficiently while maintaining a good energy level. When it comes to building muscle, some of these snacks may need to be a bit more calorically-dense, but that doesn't mean pop tarts, donuts, cookies, and trash protein bars (not all are trash, but most). Here are some snacks I like to have: banana and peanut butter on toast (not only is it high in calories, carbs, fats, and protein, but there is almost no better combo than PB and banana, let's just lay that where it may), smoothies (I like to add bananas and dates along with protein and some chia seeds to up the calories and micronutrient content), apple and cashews (don't neglect getting in those healthy fats, but also fruit does not make you fat no matter what nonsense someone told you. If so...I'd be a whale), proats (a high carb and high protein meal that I think is best suited post-workout), homemade energy balls (because they are a little bit of a dessert let alone are very calorically-dense especially when made with a peanut butter and date base), and chia pudding (super high in healthy fats and protein, both required to build muscle). Let me know which snacks I missed below. - .
Credit: @dancudes .
1 1921 hours ago
Yogurt is “healthy” right??
✅Sure, it can be!
❌But then there’s other times it may not be the best choice.
Let me explain....
Your nutrition is what’s holding you back from your weight loss goals, let’s face it.
👉 You may have changed a few things...
❌Cut out sugar
❌ Cut out carbs
❌ Not eating past 7pm
✅ Eating oatmeal for breakfast
✅ Drinking protein shakes
Then... NOTHING happens...
You’re still not losing weight even though you’ve “tried everything” 😫
Let me give you an example of WHY having a coach for this part can be so important for your success...
Yogurt is yogurt, right?
LEFT: 150 cals
RIGHT: 120 cals
Both are vanilla yogurt. The left has 13g more of sugar than the right. Same serving size. THIS is why nutrition can be hard. The right has more protein and less carbs and fat, which is the preferred choice of the two when losing weight.
⚠️By no means am I saying the left is BAD for you. Clearly it’s better for you than a bag of chips BUT in eating healthier it is STILL important to watch the labels!
Nutrition and labels can be SO confusing, so let me take the guess work out of it for you 🙌 🎉 Getting a coach that makes this effortless and easy for you will show you how you can be more aware of things like this so you can have room for things you love, like pizza 🍕🤷🏼♀️
Don’t let your nutrition be the one thing that’s holding you back from weight loss girl.
Is nutrition something you struggle with?
50 9721 hours ago
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Comin’ back stronger than I was last week! 💪🏼🔥💪🏼
21 28518 March, 2019
Three weeks ago, I began my weight loss journey. It has been three weeks of watching what I eat, drink and working out. It hasn't been easy, but so far it's been worth it! #Sponsored .
If you know me well enough, you know I have the BIGGEST sweet tooth EVER. These three weeks I have been able to realize that I can live without sugar! When my sweet tooth kicks in, I am glad I can count on @Wylerslight Sugar-Free drink mix to satisfy my sweet tooth. #StickItToPerfection#WylersLight
9 60918 March, 2019
Sometimes, when you have been in survival mode for a long time, the parts of you dedicated to Wanting Things atrophy and you forget how to envision a future that feels rewarding because you are busy with the business of staying alive. It can seem like your life must be pointless because you can’t imagine any long term goals or any kind of future. Sometimes, even when you leave survival mode, you can’t remember how to Want Things. That doesn’t mean you need to give up on having a good and fulfilling life, it just means that Wanting Things is a muscle you need to gradually strengthen. The part of you that has dreams and aspirations is still there, it just fell asleep, but if you wiggle it enough it can and will regain feeling. It will wake up, and start to Want again. To dream and aspire, again.
Don’t give up just yet, darlings. There’s still hope. There’s always still hope. #bekindtoyourrat
42 64218 March, 2019
Workout DONE. I've been sick for two weeks.... or has it been three? I dont even know anymore. Anywhozit, I'm finally functioning again, but still have this nagging cough and occasional heaviness in my chest. I've put off exercise because I didnt want to start a coughing fit. Well apparently that also meant I gave myself permission to be lazy in my nutrition as well, with a full on non-stop binge on dumb shit yesterday. I dont even like goldfish crackers that much, but I sure as hell couldnt quit eating them yesterday. Today I woke up feeling like pure hell. Bloated like mad, stomach hurt, headache... just gross. Why can't I remember how the post binge feels DURING the binge?!
*sigh* So today I said to hell with it, get your ass moving and get it together Kelly! Enough is enough. Your goals won't reach themselves and while losing 130 lbs is awesome, it's not enough. This story isnt over. This journey isn't finished. I've got mountains to move and allowing myself to accept bullshit excuses has to stop. Today I'm jumping back on the horse and getting myself fully back on track.
Sweat sesh is complete. Sassy Java in hand, after I chugged 32oz of water.
Who else needs a swift kick in the ass? If you can be ON 100% of the time, I commend you. But struggles come for me. I try to push through them and sometimes I can, sometimes it takes a little more effort and a few more pep talks. This is one of those extra pep talk times, but I'm still here, still trying, still fighting. -------
37 18918 March, 2019
📆 Week 8 and feeling great 💪
Hey #fitfam . Checking in after another successful week of my 12 week program with coach @aliciagowans_wbffpro . I think this is my last week of this phase so just when I’m starting to feel stronger on the workouts and dialed in on the diet it’s going to change lol , but I’m ready to see what the next phase brings. Hard to believe I’ve gone a full 7 weeks without a glass of 🍷 or some of my other favorite delights but even harder to believe it hasn’t really been a big deal for me . 😄 Sure , I’ve had a few days of cravings and a few moments of thinking to myself “why did I sign myself up for this ?” 🤣 but my determination and my #goals squash those brief moments of weakness pretty fast . I did enjoy my #refeed meal Saturday night at our favorite Italian restaurant but was ready to get back into routine right after that. .
As far as changes go , I still see my legs progressing and unfortunately it seems like I’m losing my 🍑 🤔but I’m hoping that’s just fat melting away and that I’ll slowly build muscle to replace it .... I sure am doing a LOT of glute work not to ! 😳. .
I said I had some takeaways to share and one thing I’ll say right now (and talk about more ) is that I’ve realized that WEIGHT LIFTING 🏋🏻♀️ trumps ALL other forms of working out if you’re aiming for body recomposition and muscle building (and fat loss too ). Kind of a “duh” statement but until about 4 months ago I was hoping there were other ways lol. 😉 Had to leave you with something helpful but no time to expound on that in this post ! .
Have a great day everyone and don’t forget....... #nevermissamonday !! 💪
If you can parent a child then you can push through a workout! Both are hard and both you want to give up on at times! But when you don’t give up, the end results are always worth it!👊🏻 #mondaymotivation
1 1,63218 March, 2019
If you asked me a few years ago what I’d be doing now, I never would have guessed that I’d be a PA in Cardiothoracic Surgery. It was something I had always wanted to do, but I never thought I’d actually be chosen to do it.
Here I am, though, caring for patients who have heart/lung transplants or LVADs. Some days at work can be challenging or nerve-wracking, but everyday I feel lucky to be in my position, and I’m so lucky to be able to work with such a unique patient population.
My words of advice for any challenge you may come across, including work, fitness, and so on- stay positive & stay motivated! You might have to put in a ton of hard work, but it will 100% be worth it! #mondaymotivation#staypositive#staymotivated#nevermissamonday#physicianassistant