gym anxiety? feeling nervous? sticking to the corner because you don’t feel confident?👇🏼👇🏼
here are my top 5 tips for getting yourself confident in the gym, getting your session done without feeling nervous & giving you the confidence you need to become a bad ass✌🏼
1️⃣ REMEMBER WHY YOU’VE COME: remember your goals and how you want to reach them, pushing yourself mentally to achieve your goals can also bring confidence!!💃🏻
2️⃣ REALISE EVERYONE IS THE SAME: worried about people staring at you? remember that everyone is in the gym to better themselves, yes people have different goals but we’re all there to exercise. No one is any different so don’t feel like you stand out‼️
3️⃣ TREAT YOURSELF: get yourself some new gym clothing / some new trainers, anything, you’d be SO surprised what a difference it can make to your confidence in the gym🙌🏻
4️⃣ HAVE A PT SESSION: a personal training session is a good way to learn new things, check form, ask questions and feel more confident with the exercises you’re doing in the gym, which can make you feel more comfortable with training✅
5️⃣ GET A TRAINING PARTNER: training with someone else can help you to feel more relaxed, comfortable and confident🙌🏻 try and find someone who has similar goals to you / wants to train in similar ways to you, then you can set in with each other👯♀️
one important thing to remember is YOU ARE NOT ALONE, everyone will feel nervous at some point in their fitness journey, I still feel nervous sometimes now, it’s just about pushing through & hitting your session hard💥💥
wearing: @gymshark@gymsharkwomen flex leggings
Vou vivendo e tendo mais certeza que eu crio exatamente aquilo que eu vibro. Em outras palavras, eu uso sim o poder da mente, o poder dos pensamentos, da visualização, pra expandir ou atrair oq quer que seja.
Na teoria parece papo de louco, na prática é tão magnífico que só de escrever isso eu me arrepio toda. Vida de sucesso? Pra mim não tem relação com dinheiro ou fama. Não me considero uma pessoa rica ou extremamente famosa, mas me considero uma pessoa de sucesso. E quanto mais eu sinto verdadeiramente isso, mais sucesso eu atraio. Nada mais combina com sucesso do que a vida que eu to vivendo. Todos os dias, aquela sensação que eu sou um MILAGRE, meu corpo, minha saúde, minha imunidade SEMPRE alta, minha dedicação, meu organismo e cada célula dele funcionando de forma perfeita, meu metabolismo rápido, minha genética favorável, minha família, minha coach, meu patrocínio, minhas amigas, meu conhecimento, minha consciência. ✨Eu tenho exatamente tudo que preciso pra sentir que sou feliz.❤️ E ser feliz não quer dizer ser equilibrada. Sou feliz tendo altos e baixos, sou feliz tendo dias ruins, tendo crises de ansiedade, tendo problemas como todos tem. Espero que você entenda, ter sucesso não significa ter uma vida perfeita. Apenas viva, e VIBRE uma vida perfeita. O resto vem 🙏.
Sexta feira é dia de: TREINAR SIM 💪🏻💪🏻💪🏻 Hoje o dia foi correria, MAS sempre tem tempinho para fazer aquele treininho que deixa nosso dia ainda melhor! 🙌🏻💜 Dia de superiores + abdômen:
🔸abdômen infra na fitball
🔸 Abdômen infra com caneleira
🔸 Abdômen Cross
🔸 tríceps inverso
🔸 Tríceps francês unilateral
🔸 Crucifixo inverso inclinado
🔸 Elevação frontal .
Who’s still sticking with their resolution????? Apparently this is the most comin time where people officially fall off the wagon! .
. One of my best tips for busy moms is planning ahead! I make sure to get my 30 min workout in wherever it fits in my day. Even on those days where my kids are like “ mom mom wipe my butt, mom mom Presley hit me!” I still make time for myself! If I’m a better me, I’m a better mom, and wife. Don’t feel guilty about making YOURSELF a PRIORITY! .
. Have u kept your resolution? Do u make time for yourself? Tag someone who needs help with that!!comment👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼
I’m doing a sweet giveaway next wk so stay tuned!!!
And my fitness program now has 4 easy payments!! 🤯
What can you do in 5 days???
In 5 days, I have lost 5 lbs.
In 5 days, I have succeed in 5 different 20 min workouts.
In 5 days, I have started to transform my who body! #transform20
Want to know what I did these past 5 days???
✔I did a simple, yet challenging 20 min workout every day!
✔I followed my nutrition plan with delicious yummy meals like flank steak, fish tacos and chili...
✔I drank alot ALOT! of water!
✔I checked in with my accountability group for support...
✔I treated myself with things like chocolate, a glass of wine, a margarita... and I didn't feel guilty and I STILL lost weight!!🙌 It's not a diet.. it's a mindset.
It's not an exercise program.. it's a lifestyle... It's not just me... it can be you too...❤ #weightlossjourney#mindset#fitnessgoals#beachbodyondemand#beachbodycoach
This is literally the best 'diet' I've ever been on 🤩 Like, Ever. In fact, it shouldn't even be called a 'diet' ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🦕nutritious 🦖still get what I want, when I want
🦕fills me with energy ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏼It's Flexible dieting. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨Basically I have a certain amount of calories, carbs, fats, and protein to hit everyday. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Then I just hit those calories. 😏 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If I feel like having a coffee with cream, I will have that coffee with cream 😉It fits in my macros. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I created a whole blog all about how to do this with my top 3 tips for beginners and an example of what I eat in a day 💕 You can check that out via the link in my bio.
Sometimes being strong means having the courage to be vulnerable. To be soft. To tell someone your deepest secrets. To love yourself despite any imperfections.
This shoot was a hard one for me. I was far from lean and was nervous/anxious about showing the world my off-season body. But, I love them. They are a different side of me. A softer side. A side that is less worried about what my body looks like, and more concerned with all the things my body can do 🌟💕
📸 @theblacklightsydney 👙 @clique_styling 💄 @kristinstewartmua 💇🏼♀️ @camandcosalon
As we’ve mentioned before, this Sunday is the big day🚨! We’re doing our mock meet and we’re gonna leave everything we have out on the table to put up as much weight as possible that day. With that being said, lately we’ve been focusing on just making sure we can show our true strength 💪🏼 by eliminating the fatigue we built up from the end of the program 😰. This takes a little bit of strategy but if done correctly it’s well worth it.
⚠️ Keep in mind though, this shouldn’t be done with just any workout and we only adjust this drastically when we plan to test our 1 rep maxes.
💯How We Optimize Recovery for a Big Workout💯
- Focus on getting no less than 7 hours of sleep 😴
- Eat slightly more than you usually would the day before and the day of the workout 🍗🥔🥦🍓
- Focus on increasing hydration the day before and day of the workout 💦
- Decrease activity and eliminate soreness up to a week before the big workout ⬇️ 🏋🏻♂️🏃🏻♂️
- Increase focus on mobility and stretching prior to the workout 🧘🏼♂️
BIG #shoutout to Kendric for making 3 PR's on his squat and 2 PR's on his deadlift back to back. Unreal.
Clip 1: 285
Clip 2: 295
Clip 3: 305
His previous squat 1RM has been stuck at 280 for months but after some corrections and a little #motivation he make some huge #progress.
Clip 4: 345
Clip 5: 355
Previous deadlift 1RM was also stuck for months but at 330. More progress to come for sure.
Barbell Brotherhood offers online training for YOUR custom needs and goals!
Training service includes:
📨Training specific programming for individual goals.
🕔24 hour access to strength coach for Q&A.
🎥Movement Analysis videos, correct your lifting form with detailed instructions how to improve your technique and mobility.
🍖Nutrition and Macro guidance.
🌎Join BBH Training community and chat.
➡️DM for more information or email ⬅️
Strength Day at OTF. Those inclines tho. I walked a good bit, but ran the all-outs. 1.6 miles on the tread. Approx 750 meters on the rower. Loved the drop sets and core work today. Definitely need it.
Amazing leg day today 🤪
Didn’t record but here’s my full workout:
🌟 Glute Activation
🌟Cardio Warm-Up (walk/run 1 mile)
🌟 Inner thigh leg lifts: 4 x 20
🌟 Hip Abduction: 4 x 12 (increasing weight w/ each set, last set until failure)
🌟Deadlifts: 4 x 10 (increasing weight, last set max)
🌟 RDLs: 3 x 12 (increasing weight)
🌟 Seated Leg Press (sumo stance, narrow stance, & single leg): 4 x 15 (increasing weight w/ each set)
🌟 Goblet Squats: 4 x 15
🌟Single Leg Push Down (using chin up assist machine): 4 x 12 (increasing weight w/ each set)
🌟 Kettlebell Hip Thrusts: 4 x 12, hold for 10 seconds after each set -
Couldn’t walk after this so give it a try 🔥
16218 hours ago
Practicing my planks because my core is Out of whack after having this babe! Honestly birth really exceeds any and all capabilities you thought you had and shows you what YOU CAN DO! .
The third time around wasn’t any easier to be honest, just quicker in delivery and recovery but my core definitely took a harder hit. .
In my challenge group, we have daily photo challenges and today’s was a plank photo! 📷 I can only hold them for 30 seconds so far but that’s PROGRESS! So I will try and try again ❤️
What goals are you working towards this month? ✨
Today is Number 1) "Just do cardio if you want to lose fat." Walk into any gym and I guarantee you'll see somebody hitting the treadmill or cross trainer hard and if you go there 6 months later they still won't have gotten leaner or changed their body size or shape. Why is this? Steady state cardio will burn calories (energy) while you're exercising and High Intensity Interval Training (HIIT) can enable you to burn extra calories at rest after you stop exercising, however, your body won't use your fat tissue for fuel unless you're consistently consuming fewer calories than you use. (Caloric deficit) This is why many people actually put on weight in spite of spending hours on the treadmill, getting frustrated and claiming "nothing works for me." You don't need to run more, cycle more, swim more or walk more. You need to consume fewer calories and consume quality nutrients. Number 2 coming tomorrow.
He’s trying to copy me!! Little beast in the making! Figure I’d try keeping these pull up videos some what fresh! My pull ups are almost to where I want them with my arms being completely extended and I’m having to lift myself out of purely hanging every time!
✔Meditation done 🙏🏼
✔Walk + Self Development Audio book done.
✔Gym workout- Chest+Triceps
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For those of you that know me, you know that I haven't lived the healthiest of lifestyles over the past few years, all those nights out, not making correct food choices had a huge toll on my body leaving me feeling fatigued, unfocused, even some concearning chest pains and heart flutters.
It was at that point i knew that I needed to change my life and focus on my health. My good friend recommended me this product and it's literally changed my life!
I just feel so well now with amazing energy. I can finally focus and have so much clarity in my mind.
Im so greatful to my friend for suggesting this product as I feel like it's restored my health in literally a few weeks if not days from initially taking them.
If you feel like you had a destructive lifestyle and know it's time you need to make changes to your health, please get in contact, I know I can help you. I want to help you 🙏🏼❤