Yesterday, I got a membership at a powerlifting gym for me AND THE SMOL HUMAN CHILD!!! I'm thinking she'll be better suited for sumo deadlifts with her crazy long legs, but I definitely want her to nail conventional first. Moving forward, we'll be focusing on core stability, bracing, keeping the bar close, head position, and locking out every rep so we can earn @sirveyr approval 😂 in the set before the video shown, she pulled the same weight one time and I asked her how many times she thought she could lift it. She told me just once. So I let her take her rest, did my set, then told her to go take some big gulps of water and come back and give me 3 reps. I made it work with what the gym had, but definitely looking into investing in a technique bar and some training plates for her. We kept it light and fun. Top priority for her is nailing good form before pushing for big weights. I also don't want to push her so hard that she begins to resent training. I want her to fall in love with it the same way I did, so for the most part, I let her set her own pace. For my #deadcember day 11, I did conventional deadlifts instead of trap bar deadlifts since there was no trap bar at this gym 🤷 worked up to 80% with no pain 😁 I loved having a deadlift jack, but what I loved the most was that sticky competition bench 😍😍😍 I knew that the benches in commercial gyms were slicker than the benches used in competition, but I had no idea just how much it was affecting my ability to get into and maintain a good arch!! My arch had never felt so good and I don't wanna bench on a commercial gym bench ever again. 10/10 worth the drive out to Milton. @deadcemberofficial @penandpaperstrengthapp
If you want 2019 to be your year.... ✨ Don’t sit on the couch and wait for it ✨ Go out ✨ Make a change ✨ Smile more ✨ Be excited ✨ Do new things ✨ Throw away what you’ve been cluttering ✨ Unfollow negative people on social media ✨ Go to bed early ✨ Wake up early ✨ Be fierce ✨ Don’t gossip ✨ Show more gratitude ✨ Do things that challenge you ✨ Be brave
Yes!!! Who are you surrounding yourself with? Nothing new ever happens in your comfort zone. If you are staying in the same place, nothing is going to change. This was a hard thing for me to grasp and is something Shaun T really pushed for me to realize when I saw him last January! Our prep group is rocking it!! I love having a group that is all on the same page, ready to just crush this!! Support, motivation, encouragement, love. It’s truly amazing to have so many people pushing for each other!! We still have 4 weeks left to prep (and glad we do after our sneak peek yesterday!). Who needs that accountability? A calendar to follow for your daily move? A reminder of what to do? A group of people cheering you on and pushing right along with you? What are you waiting for?
Not many gyms are next to #farms and #fields...especially in #london. • I make sure to go on a 15-30 minute everyday after breakfast to reconnect with nature. And why wouldn’t you with this on your doorstep?
To watch people so nervous to start but show up anyway, give everything a go, listen, learn, keep working... Then to see their progress, see their confidence grow, hear that switch in mindset, be a part of a growing community ❤️ Our PT Farm warrior ladies...just thank you so much! So. Damn. Proud 🙏🔥 And yes, last night’s Guns & Buns Class was the BEST EVERRRRRR! Why not drop us a message & come join our ladies community... 🤘
Probably the biggest thing I’ve learnt about how to make progress with your lifting is how crucial perfect practice is 💁🏼♀️ • One of the most common mistakes I see is lifters under heavy load grinding out reps. I very rarely train with maximal weights, the majority of my training surrounds working at submaximal weights dialing in on my execution. • This has added to my strength exponentially ☝🏼 • Here are some “take home” tips for the deadlift that have changed the game for me. I really do have the best coach in the world so im fortunate to have learnt a thing or two from the top. ••• The application might differ slightly with each person due to body proportions but the rules pretty much stay the same: ••• :Open up your hips by externally rotating your knees :Bum down :Pull your shoulder blades into their back pockets :Arms straight down :Elbows locked :Push the ground away ••• - try it ✌🏼
20 Minutes a day. You get to train with a celebrity trainer. You get killer results. Even better? Your mind will feel AMAZING! I am looking for 10 Ladies to join me in January in this exclusive group! You even have the chance to make some money while getting fit 👌🏻🤩 Drop an emoji or DM me for details !
Omg You guys!!! 20 MINUTES!! That’s it! We didn’t even have the chance to feel discouraged or like giving up! It goes by SO fast! FREE sneak peek workout, if you want to give it a shot, reach out and I’ll send you the link 😘 This program is released in April! But my VIP Boss Girls are getting access with me in January, in a private group..with ShaunT the amazing, life changing trainer!!! 😍🙌 ❤️ will you be joining us???
Taking on @tandyvdm as an ONLINE client has been one of those journeys that has given us GOOSIES! • Hearing Tandy tell us about her history of fad diets, the usual yo-yo’ing and doing the wrong types of exercise that led to her frustrations, bad body image and nervousness surrounding her impending wedding day made us that much more excited to put her under our wing ❤️ • We knew that with our method of training and approach to nutrition we could really turn things around for this beautiful woman 🙏🏻 • We couldn’t be prouder of everything she has achieved and are so excited to see the photos of her in her wedding dress this weekend 🖤 • Sending you so much love and strength for this weekend Tandy - from all of us here at OTG
Ok, so maybe not the video testimonial i was originally planning....but I committed to the idea because I wanted it to be real. So here is my real life 3 week program transformation.... 4 1/2 weeks apart. . Yes, you read that right. An injured back forced a week off. I gave myself a couple more days of rest after that. And no, I did NOT follow the meal plan to a “T”... . Though there may not be a lot of VISUAL difference between the 2 videos (aside from the crappy lighting in the second... Dennis wasn’t home to take it, and I had to do it it the morning with no light 🤷🏼♀️) but I am down 5 lbs. + 4.5 inches. . But proving to myself that I can be better than where I started, even if the process wasn’t perfect? It means way more than those other numbers.... . As the days went on, I could feel myself getting stronger. More focused. Happier. More confident. Even on my week off, where in the past, I would would’ve started binging, I stayed on track with my nutrition.And though I didn’t follow the plan exactly (if I wanted a treat, I had one), I’ve proved to myself that I am slowly releasing the “all or nothing” mentality 🙌🏻🙌🏻 . So why do I share this? because I want you to see that change is possible, even if it’s not “perfect”. Just staying consistent, a little bit day by day... that’s where the growth happens. And THAT is where momentum starts to grow 💫 . And I’m excited to keep that momentum moving and getting ready to start a brand new program in January 😊 (be sure to watch my stories for more info 😉) . Maybe you want to get back on your wellness journey...Or maybe you just want to STEP it up? . Maybe you keep saying when “this” happens ... then I will.... . Maybe you’re needing that extra bit of positivity and motivation . Maybe you just need to start to prove to yourself that you really are capable of having those things you want, but don’t know WHERE to start?? . You can start now, with me.
That heavy leg day 🙆🏻♀️Thanks @tannerkylefitness Followed Up by Ham and Pineapple Pizza🍕Courtesy of Sethie Boy🙆🏻♂️ I swear that was the only thing that was keeping me focused💀🤣 - 😊Since Tanner as coached me I’ve increased a tremendous amount of strength. There’s definition on my lower body (Sher’s personal goals) and honestly I’m feeling fricken amazing. I’m sure the rest of his clients can attest to this... the guy is frickin detailed! He’s always changing things up. So it’s new and exciting for us. K and let’s add that it’s Always! A great time when he coaching us! 💪🏽🥳If it be One on One Training and Group Personal Training. - 💁🏻♀️Guys, if you haven’t worked with Tanner yet. Few things you can do! ❗️Book your Free Personal Training Session with him ❗️Book your Free Group Personal Training with him. 🧐Find out which one you thought was most beneficial and fun😉 because... 🤩There’s 2 amazing promotions going on! Here’s what they are! 💜1) Gift of Health! It’s One on One Personal Training. Comes with: -personalized workout -nutritional Guidance -Formal assessments -virtual Coaching ‼️All for $240‼️ 💜2) 6 week challenge happening on January 8th, 2019 - 18 Group personal training sessions with amazing, heart pumping workouts which allows you to see how hard your crushing his workout with a heart rate monitor! -nutritional guidance -Formal Assessments -virtual Coaching with Tanner 💟Non Members $360 💟Members $324 💟Buddy System $288 - Both amazing deals to give to yourself or your loved one! 🤓Further inquiries, feel free to call, email, or pop by the office! We’ll be happy to help!🙆🏻♂️🙆🏻♀️🙆🏻♂️
When my online training coach @lil_kimble_ asked me if I had any progress photos, I didn't think I had. But when I went through a backup of my previous phone, I found 1 from before I started with her and 1 from my first 2 weeks in. I started Lil's #otgmethod on the 1st July and I have always said I can feel the difference. I feel stronger, I sleep better, my blood sugar and blood pressure are much more stable. I could feel clothes getting a bit loose on me and knew the scale showed a definite drop. But seeing these pics this morning made me so proud of what I have accomplished. . . . 4 days until the wedding and I'm not even close to my goal, but I've made some damn good progress that I'm super proud of! (Despite a myriad of health issues, dental drama & a super busy career mom schedule). . . . I can't wait to carry on with my powerlifting journey in the New Year! . . . Thank you Lil! Thank you for pushing me, believing in me and giving me a no BS plan to follow. It truly changes your life once you start giving a f#@k about who and what you are, and what you fuel your machine of a body with! . . . I was shy to share these at first, but then decided stuff it, I'm proud so I'm sharing!!! . . . #powerlifterinthemaking#strongaf#happydays#progress#healthylifestyle#healthynewme#youdoyou#bemoredomoregivemore#beapartofthefun#weightlifting#homegym#puttingmyhealthfirst#livelong
I fricken did it! Swipe 👉🏼👉🏼👉🏼 to see my progression 😂😂😂😂😂😂😂😂 . It may have not been perfect and I am definitely still reminded that I am not where I once was when I was like 18 years old...heck even 23 years old (even though my mind thinks I am) but I did it and I will get stronger with each workout each day! . Strength isn’t your appearance. Strength is your mindset, your choice and your determination. Strength is starting even when it feels impossible. And strength is pushing yourself past your limits, even when that felt impossible! You’re stronger than you think, So prove it to yourself!
✨20 MINUTES✨ . In 20 minutes you can... 1. Bake a pan of brownies 2. Watch an episode of New Girl 3. Read a chapter of a book 4. Drive from West Bend to Menomonee Falls to go to Target😍 5. Do a kick butt workout!!💪 @brookienfitness and I just did the sample workout for Transform :20! A new 20 minute step aerobics program coming in January! . Now you might be thinking LOREN, WTF? A STEP AEROBICS PROGRAM?!😂 But trust me this isn’t your 80s step class! This is a high intensity 6 week workout program. And it kicked my butt!! And since I work full time, 20 minutes is the perfect workout for me! . Want to learn how you can join me in this workout come January? Click the link in my bio or show me some love below❤️👇
💪 TOWER OF GAINS 💪 1 Winners will receive a SUPERHUMAN Pre Workout 7 Serve SAMPLE Tub!! (Flavor of choice) TO ENTER: 1️⃣ Make sure you are following us @alpha.lion 2️⃣ Like this post. 3️⃣ Tag your friends! (One tag per comment) 4️⃣ The more people you tag = higher chance of winning. So tag away! 🎉 Ends in 24 hours! #alphalion
I’ve been wanting to post a series on my journey into the bodybuilding/physique world. I’m calling it the Fat to Fit to Fat series. Part 1: talking about the physical changes to my body and pros and cons and things I learned through this process. And the struggles 😩 Part 2: Mentally what a toll this process did to me Part 3: What society portrays and food Today in part 1: Healthy... Good amount of exercise, healthy foods, sleep, not much stress, loving life. That is what I define as healthy. In order to get the 6 pack shown I had to up my workouts to 2 hours a day. I loved putting myself through this because I love working out. An excuse to workout more! Great I’ll take it. What was unhealthy about working out so much is I couldn’t take a break when I wanted. I was on a strict regiment and if I wanted to be ready for competition I had to get the workouts done. In a “healthy” workout regiment, you workout because you want to and you feel good. In an “unhealthy” workout regiment it sometimes feels like punishment to your body. After competition, I started eating everything in sight. I then worked out even more hours because I didn’t want to gain all the weight back. Again, this is called punishment workouts which are not healthy. It’s been 2 months and I’m heavier than I was when I started. I also have not been working at the gym as usual, and I almost broke my hand. Funny story (not really 😑) So to go from my body getting used to me working out more and having to do more to keep my physique then to completely having to adjust because of an injury... got me to this unhealthy state. Not working out like I want to sucks, but once I’m all healed up it’s back to the grind and trying to get back to my healthy state of mind. #strongwoman#fattofittofat#blessed#godschild#motavator#strongaf#trapstar#fitness#health#orlando#florida#floridagirl#fitchick#love#behappy#believeinyourself#strongissexy#motivation#healthy
Wanted to repost this one by @smurray_32 since barbell front and back squats are hard on my spine and I know a lot of you might need this! • • • • • Do you squat? ➖ You may have seen from my stories and today’s horrific “lungeathon” workout that I have not squatted for a while now & I often get asked whether or not you HAVE to squat in order to maximise quad development and it may come as a surprise to you but the answer is NO 😱 ➖ Don’t get me wrong, squats are an extremely effective exercise for overall quad development, specifically heavy & deep as muscle activity has frequently shown to increase with increasing external loads (McCaw et al 1998, Boyden et al 2000, Pick et al 2000) & depths (Bloomquist et al 2013) however, they are not NECESSARY, as machines have shown to produce similar EMG activity, especially when relative loads are matched (Andersen et al 2006). In fact, (Ebben et al 2009) based purely off EMG data, some machines (extensions) have shown the greatest OVERALL quad activity (Ebben et al 2009) with other exercises such as step ups & lunges (as I discussed in my story) having also shown to elicit high quad & glute activity (Pincivero et al 2000) & actually OUTPERFORM the squat for vastus lateralis activity (Ebben et al 2009) meaning a lunge/step up could be a great substitution for squats ➖ Furthermore, by only squatting you may be surprised to hear that you WON’T maximise your leg growth as, when it comes to rectus femoris (one of the 4 muscles of the quads), due to aiding in BOTH knee ext. & hip flex., gets little activation in the squat due to the simultaneous hip & knee flex. involved thus by having more variety in your leg training (especially extensions) research shows that you can maximally stimulate RF & thus leg growth (Ema et al 2013) ➖ Now, in terms of strength development, if maximum strength is your focus, back squats have the most potential for overload as they aren’t limited by the amount that the
Okay y’all when I see these pictures side by side it honestly is mouth dropping. Like MOUTH DROPPING! For me anyways. I really never realized up until one day I looked at that reflection in the mirror and didn’t recognize the person I was looking at. Deep down inside it just wasn’t the exterior that was bothersome, but also the interior as well. So glad that over a year ago I finally made the choice to work on myself first to help me be the best person, wife, and mother to my people. Friend, do this for you so that you can wake up each day and be the best for your people. #transformationtuesday
Don’t let other people tell you who you are or what is best for you. Your soul knows the way. Call back your power, own it and wield it to build the life you deserve. Wake up lovely you are powerful beyond measure❤️ #beherenow
That mama looking for something to hide behind, that mama who makes sure the kids are having a blast but feeling uncomfortable in their own skin, trying to hide the fact that they avoid things because of how they look or how they think they may be judged.... It isn’t just about feeling good in a bathing suit, shorts in the summer or for those family pictures. That feeling of confidence, no perfect outfit or angle can touch. So more than anything? You have got to find what makes you feel good, the looking good will NEVER be enough. So go down the slides with them, rock them a little bit longer, smile and stand up by their side instead of behind them, do all the things you think you have avoided. Let’s not use them as an excuse for that extra fifteen pounds, that tiredness, that lack of patience or will power when You sneak in the pantry to eat the chcocolate. Let’s not deny enjoying ourself and sharing in those memories. Don’t worry mamas. Doing as I say is as difficult as we make it. The first pointer stop saying and thinking those things and just start thinking and do what will make you ALL HAPPY. That’s what counts. Second pointer there isn’t any rules, so if you feel good sliding, jumping, wearing those shorts, DO IT. Because you having that fun in the park, splashing at the pool, smiling like a goof, another mama is watching you and learning she can and she should do it too. Inspire. Live. Be the example. If you haven’t gotten out of your own wY yet, let’s do it together. I’m just a message away to let you know we all deserve to be that mama that is happy and feels good in their own skin!💕 Honoured to help you, and humbled enough to know what it is like to think “I wish I was more like that mom.” Let’s stop wishing and waiting and start doing and dreaming of all we can!✌🏻 It all started with one 30 day group for me, and I can give you that opportunity! The feeling good, confident and happy, are amazing by products
Tonight I switched my LIIFT4 workout out for a sample workout from Shaun T’s new program called Transform 20. The workouts are only 20 minutes long and if today’s was an indication they are going to be tough and burn lots of calories!! It kicked my butt!
1 step 20 minutes Full body workout Done ✅ . I got to try the brand spanking new workout from one of my favorite trainers today - and WOW 😍 I loved it! . Everyone wants something quick and effective, right? . This is IT! You CAN fit 20 minutes into your schedule - while dinner cooks, in the morning before work, during nap time - it’s possible.✌🏼 . If you want to check out this awesome workout for free, comment below and I’ll send you the link! ✨ . Give it a spin before you commit - and then go all-in with me in January! 🖤 . . . . . . #thisis31#girlmama#toddlermama#strongasamother#pnwmama#bodafterbabes#momoftwogirls#strongaf
Oh yeah we just Done did that. My girls and I sampled Transform 20! Trust and Believe when I tell you that It is as Insanely Inspiring as I thought it would be! . . Don’t Believe Me? Try it for yourself! Completely FREE! Link in Bio Boo ✌🏽 . . 💕💕💕💕💕💕💕💕💕💕💕💕💕💕 . . Que creen Chikas! Mis pequeñas y yo tuvimos una probadita de Transform 20! Muchísimo mejor de lo que me imagine. No me creen! Pruébenlo por ustedes mismas! Link está en mi perfil! De nada!