I have been reflecting tonight on my last couple years. The woman on the left just lost her infant. You can see the pain on my face. Makes me so sad to look at it. But looking to the right I see how much of a overcomer I’ve became. I’m so proud of myself for never throwing in the towel. I’m so thankful God picked me up and carried me through the loss of my sweet son. While I still have my days some very terrible days... I also can genuinely laugh and smile again. I’m so thankful for health and fitness also helping me through it. #health#wellness#fitness#joy#strength#hope#infantloss#angelmom#missmyboy#cohenjames#thankful#lifeafterloss#womenwholift#fitmom
3 1116 minutes ago
Next time straighter, with an arched back, and aerially ✔
Squats, how much weight should you warmup with?
Here's one of my clients lovely @tegancaddy demonstrating her squat warmup.
▪ Bodyweight Squat - Arms below shoulders to help drive knees out and open the hip
▪ Barbell Squat - getting use to the bar & focusing on controll
▪ Barbell Squat with weight - small jumps in eight until reaching top sets
Mobility and activation drills are performed prior to our session. I have uploads for examples of both on my page.
This is also the same process I use for myself. If you can't perform a bodyweight squat freely before adding weight, you're increasing the risk of injury and/or poor performance. Following these steps will allow for more confident, efficient and effective movement.
4 1727 minutes ago
When 65% of my max feels like death. Last set of 5x5. It felt good to lift after a week of being sick.
Canceled my gym membership today 😭😭😭. One more week at @atilisgymofeht. .
Shout out to @girlswhopowerlift for their extremely comfortable hoodie. 😊
✨ARMS & ABS✨ -
• BICEP CURLS WITH LEG LIFTS 4sets X 12-15reps ❌❌SUPERSET❌❌
• TRICEP DIPS ALTERNATING TOE TOUCHES 4sets X 30rep=15 each side 🥵
Don’t neglect your upper body ladies! 💪🏽 I’m going to try and post more upper body workouts since some of you ladies requested that I do. Keep In mind that I’m learning just like y’all and want to share what I know and learn. ✍🏽🧠
There is so much to learn in the health, fitness & rehab world! Don’t get caught up with your own methods and stuck inside your own 📦 -
One reason I love 💗 Instagram is because I actually learn a lot from accounts that I follow! A lot of people bash social media but I say it’s all about how you use social media and WHO you FOLLOW. Keep that in mind! 🗣🗣🗣🗣🗣🗣 -
SAVE this for your next ARM & AB DAY! You can adjust the weight, reps and sets to your fitness level. 😘💪🏽✨💦
Surround yourself with people who add value to your life. Who challenge you to be greater than you were yesterday. Who inspire you to be more and do more. Who will call you on your shit and also lift you up simultaneously. Life isn’t meant to be done alone. Who you surround yourself with matters.
I haven’t been in this industry for long. I’m young. Yet, in the short time that I have been in it, I have had numerous opportunities to learn from some of THE absolute best people. Every single person I have met along this journey so far has helped shape me into the coach I am today, while at the same time pushing me to be better. There is something, either good or bad, to be learned from everyone. From @thehousepdx taking me under his wing 3 years ago and mentoring me along the way. To @jane.erbacher who is a ray of sunshine and an absolute force. To everyone @gymjonessalvation and the standards that they set.
One of my favorite things about this industry is that there is always more to learn, if you’re open and willing. I love my job and I am so damn grateful for every single person that has helped me along the way. More to come and beyond excited to continue this journey!
Been looking back at some old pics and I’m happy to see that I have made some progress! Building is a slow process and requires a lot of commitment. It’s not for everyone but it is for me. It’s gives me focus and forces me to stay disciplined. The results won’t come without discipline and even with the discipline I have I could still use a lot more. But that’s part of the process, everyday is a new day to reach farther, try harder and make progress. So keep going in your journey!! #womenwholift#fitnessmotivation#bodybuilding#fitnessjourney#dissidentgymwear#teamdsdnt
Simplicity is beautiful, adorn these Stylish Solid Shrugs. Make your style stand amongst all!_
Catalog Name: *Sienna Cotton Shrugs Vol 2*
Sleeves: Full Sleeves Are Included
Size: L- 40 in
Length: Up To 44 in / Up To 36 in
Description: It Has 1 Piece Of Women's Shrug
Dispatch: 2 – 3 Days
Easy Returns Available in Case Of Any Issue
Payment Method: Cash On Delivery【No Delivery Charges 】
If You Want To Buy This: take a screenshot of this item with your favorite design and send me you size and Send Me Your = Name, Phone Number, flat/house no./building, street/colony, city, landmark, state, pin code. On WhatsApp (+91 8380844548) After you send this your product will be delivered to you.
“It’s a slow process, but quitting won’t speed it up”💥
On days or weeks when I get down or discouraged or feel like I’m not progressing, I find it so helpful and important to stop and look at how far I’ve come, and also remind myself that continuing to try each day regardless of how slow the progress may be, is going to get me to where I want to be faster than if I just quit all together! ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
If you’re going through a funky phase or rough patch in your journey and just aren’t feeling motivated to push through, I hope this post makes you feel less alone! ⠀⠀⠀⠀⠀⠀⠀⠀
This journeys isn’t always an easy one, in fact some times it’s really hard, both mentally and physically! The results or progress arent always instant, but if we can push past the negative feelings of self doubt then we will come out so much stronger, both physically and mentally, in the end!! ☺️❤️
We got this!!!!! Let’s get it! 🔥☺️🙌🏼
LEG + GLUTE focused workout!
i hope you all are ready for everything that’s coming your way this week! sunday is such a great mental health day + break for me, and starting off my week strong with a glute session is alwaysssss what i need 🙌🏽
double tap &&& save this for inspo 💛
1️⃣ 3 x 6 weighted hip thrusts straight into
2️⃣ 3 x failure body weight hip thrusts
3️⃣ 3 x 8 dl
4️⃣ 3 x 8 goblet squats
these are great for beginners teaching you to push your knees OUT when squatting. a lot of people’s knees cave IN. and that is something you want to avoid. so if you’re new to the gym, this is a friendly exercise to work on until you can do barbell squats. your elbows should go between your legs. and hold the dumbbell like a goblet 😆
5️⃣ 3 x 12 hamstring curls
6️⃣ 3 x 12 weighted back extensions
7️⃣ 3 x 12 banded thrusts to abductor
wearing @gymshark@gymsharkwomen 🌟
stay strong & beautiful ✨
NEXT STEP : Being WORLDS TOP 20 female lifters -75kg raw/raw with wraps. All federations included and all lifters from IPF til 72kg too. May I’ll reach that with my next competition. If I‘ll get a total of 537.5kg @ 72kg bodyweight my wilks are about 525 points, that is currently place 20. Assuming I‘ll get a total of 547.5kg, than my wilks are about 535 points and I‘ll be at place 15 from all worlds female lifters so far in my weight class. Sounds nice 🙌 Motivate yourself and set your goals high!
Top 20 oder Top 15 von allen Frauen weltweit in meiner Gewichtsklasse zu sein.. das hat schon was. Und dann immer ein Tick höher. Darunter sind alle Verbände mit eingeschlossen und auch alle IPFler bis 72kg. Das könnte ich schon im nächsten WK erreichen oder dem Ganzen sehr nah kommen. Besonders ab Platz 15 hängen alle dicht aneinander, die Spitze setzt sich dann natürlich weit ab! Aber angenommen ich erreiche ein Total von 537.5kg @ 72kg, dann liegen meine Wilks Punkte bei 525 und ich wäre aktuell Platz 20. Wenn ich sogar 547.5kg schaffe, dann wäre ich die neue Top 15 mit 530 Punkten. Von allen weltweit weiblichen Wettkampfliftern! Und das ist erst der Anfang. Ich habe Ziele ja. Jeder sollte sich hohe Ziele setzen, sie bestimmen den Weg ♥️