🌸Morning! #bbg and #instagram peeps! 🌸. I wanted to post a little something about the amount of weight I use in my workouts because I've been asked several times . Here's some random exercises and the weight I currently use (I'm in #week18 ).
✴️Walking Lunges - 20 pounds in each hand ✴️Weighted Step Ups- 15 pounds in each hand ✴️Medicine Ball Squat Press- 20 pounds ( I don't have a 20# medicine ball so I use the dumbbell)
✴️Dumbbell Squat & Press-15 pounds in each hand ✴️Barbell close squats- 30 pounds but I need to get heavier plates and increase to at least 45-50 pounds
✴️Side raises - 10 pounds in each hand .( i have to do these with bent elbows due to shoulder issue ). If I were to do straight arm side raised I would actually lower the weight.
✴️Jack-knifes- 12 pounds ✴️Weighted Burpees - 10 pounds in each hand
That should give you a good idea of what I use and I'm always checking myself to see if it's time to increase . If I don't have the weights here I will add repetitions to get the burn but I feel that if you aren't really struggling by the last 3️⃣ reps it may be time to increase . Keep that muscle working , don't get comfortable! And of course , do NOT compromise form for heavier weights .... only increase if you are able to keep proper form . My weights aren't a lot heavier than what's recommended (need to convert from lbs to kg for the guide ) but I start on the high end of the recommendation and modify to increase to my capability . And remember , this is MY journey and your journey is yours so don't feel that you HAVE to do things just like I do .... just know when you can push yourself a little harder even though you know it might not be easy.😉💕💪. xoxo 😘. And swipe to see a better shot of my weights along with this handy dandy storage chair in our room that holds most of them .😄
Meal prepping doesn't have to be boring! Thanks for sharing this, @mickaelaann_fit! 👍🏼
Easy meal prep! I just prepped my chicken and ground beef for the next few days at once and then the day of or night before I'll cook my sides to go with it and throw it in a container. This way I can easily change up my meals if I want to. I didn't have school this week, so I had a bit more time to make my meals at home. So I figured I shouldn't have to eat the same thing each day!
Morning coffees 👌🏻 I joined @surgefitnessclarksonwanneroo yesterday and am so excited to continue my fitness journey once more. I've been a bit slack this past year or so, still walking but not properly training the best I can. I was considering restarting the @kayla_itsines #bbg because I KNOW I will see results (if your a new follower I will post my old 3 month progress pic in my story) but also I want to start other functional training. Has anyone tried Kayla's new bbg? Is it good? I'm kinda excited to start bustin my ass at the gym again 🙈🎉
Hi friends- happy Wednesday!!! I need your help- what are your favorite brand of running/workout shoes?? I really need new ones because the Mizunos I have are KILLING my feet. I appreciate any tips or suggestions you could give me! ❤️👟🔥
You may have seen that last week the American Heart Association (AHA) released a review article looking at fats, including coconut oil. Media sensationalised their findings (never?!) with headings such as 'coconut oil is as bad for you as beef and butter'. With so much info from the different sources, it's hard to know what to believe?
The first thing to say is that the AHA presented no new information. No new studies were carried out, instead they just compiled all the info already out there and made their conclusions and recommendations.
So what DO we know? Firstly we need to have a quick chat about fats and cholesterol. There are two main types of fats, saturated (think coconut oil, butter and meat) and unsaturated (think olive oil, nuts and seeds). There are also two types of cholesterol, LDL (commonly referred to as 'bad' cholesterol) and HDL (commonly referred to as 'good' cholesterol). We already knew, and have further solidified that SATURATED fats increase your LDL, which in turn increase your risk of CardioVascular Disease (CVD). CVD is anything that affects your heart or blood vessels, and so includes things like heart attacks and strokes and is one of the biggest killers in Ireland and similar countries.
So from this the AHA have continued to say that dietary sources of saturated fats, DO increase your risk of having cardiovascular disease. And in turn switching to unsaturated sources of fats (our olive oil, nuts, seeds etc) decreases your risk of CVD
But why did we think coconut oil was healthy?? Well while coconut oil increases your LDL cholesterol ('bad'), it also increases your HDL cholesterol ('good'). However, the AHA has said that increasing your HDL cholesterol does NOT directly have positive effects on heart health.
SO THEIR FINAL CONCLUSION? Coconut oil negatively affects your cholesterol, with no positive effects and they recommend AGAINST its use.
My PERSONAL (not professional) opinion? I don't love coconut oil any more than vegetable oil. If using vegetable oil is marginally better for my health, then sure I'll go for it. But I won't NOT use coconut oil. Just like no health organisation will recommend you sit down and eat cake
While a don't think anxiety is something to laugh at, I find this makes me smile and it gives me comfort that others feel how I do. Know that you are never alone with your anxiety, I'm a message or phone call away and I know what you are going through. Have an amazing peaceful day.❤️❤️
Gourmet ice cream is possible in @gecobli. We have been a 1000000 times these last weekends, as it is 1 minute from our home, and.... amazing. More mint-choc bitte! 🙋🏼 Plus, contact them if you want to celebrate any kind of event 💃🏻
• This saying is one of my favorites. No one can ever turn their lives around without change, and not just any change- it has to be permanent change. Daily change. Its a commitment and can be considered as a huge investment. Just like no one can ever invest money and get the return right away, its not likely one will invest his/her time and effort in something and reap the return overnight. So hang in there. Dont lose focus and dont lose motivation. (Disclaimer: my captions are basically self-talk where i try to encourage my own self, but instead of writing on paper like i normally do, i started using this diary-like account to pour my heart out without judgement) Also, it puts me at peace to know that by sharing my self-talk someone could stumble upon it and i could've sent the right message at the right time to someone in need of it 🌸 have a great day peeps! •#bbg#kaylasarmy#fitness#bbgcommunity#thekaylamovement#fitfam#bbggirls#healthy#bbgsisters#fitspo#bikinibodyguide#workout#fit#cleaneating#deathbykayla
We teamed up with the lovely folks from @everdineuk to bring you this fantastically delicious foodie delight😋
You'll get 8 freshly prepared veggie meals delivered to your door by Everdine plus 24 snack pots (8 of each nut butter) from us! 🙌
So basically Everdine delivers the main course and we take care of the dessert 🤗
All you have to do is:
1. Like the post
2. Follow both brands on IG
3. Tag a friend .
UK entries only
Giveaway ends on Sunday, 02.07.2017 at 6 pm!
Winner will be randomly picked by our mascot Jake 🐶
changes don't happen overnight. daily change is subtle, often unnoticeable. the road of progress is long, hard, and there are days that feel incredible, victorious and others that are downright defeating. when i wake up i usually know how it's going to go down. but i just have to show up. i'm talking about working out, but i'm talking about other things too, like grief. these journeys have had incredible parallels and one thing is for sure, you have to show up for yourself. and work. and process. life. is. hard. work. ❤️ i processed a lot last night and came to this conclusion. that the purpose of life is not to be without pain, but to learn from it. to be strengthened by it. to be better because of it. #progress#strength#bbg#bbgprogress#bbgweek16
HEY MINXIES! 👋👋
How's everyone's week so far? All good I hope 🤗.
I'm not going to lie, my week has been AWFUL!! 😝💀
Depression is seriously kicking my ass! Everyday this week had been a battle to get out of bed. I'm either sleeping for 15 hours straight or NONE at all! And constantly crying! 😢
It's making me doubt everything and I'm so frustrated with my progress in fitness! 🙍
I feel that I'm making none at all and I'm constantly comparing myself to others. This had to STOP! ✋👊. I know I'm not fat or really out of shape but I feel I should look more athletic 💪💪....do you get what I mean?
Today I've decided to get my ass out of bed early and get some booty gains 🍑🍑. I've just finished a epic booty workout and now I'm ready to feed my gains. 🥗
Have a great day minxies, your all AMAZING 😚. To anyone battling mental illness, remember how strong you are every day is a battle and your still ploughing on 💚💚.
Representing my home state in my British gym 🌲🐟 I quite enjoy midday workouts when they work with my schedule because they provide a nice break from productivity the rest of the day. I also pretty much always make everything a superset or circuit to save time since there's not a lot of that to go around while living that postgrad (British terminology) / grad student (American terminology) life 🤓
🗣 SPOTLIGHT ON CINNAMON // sweet tooth? dates, sliced Fiji apples, organic honey and cinnamon should do the trick! 🍎🍯 did you know cinnamon has some amazing health benefits?! one tbsp of cinnamon contains: 19 cals, 4g of fibre, zero fat, sugar or protein and is packed with tones of vitamins and minerals 👊🏻 cinnamon also:
•helps to balance your blood sugar
•contains antioxidants to reduce oxidative stress in the body
•has anti-inflammatory properties
•protects brain function
•fights against viruses/bacteria
•freshens breath naturally
•helps fight against candida yeast
•benefits the skin
•helps fight allergies
•used to replace sweeteners in recipes
•can preserve food naturally
I add cinnamon to sauces like my tomato sauce to cut acidity. I make elixirs with it, add it to smoothies, on apples, in overnight oats and oatmeal -- the options are endless! How do you use cinnamon?! Drop a line below 👇🏻
We don't have treadmills, but we sure do have cardio week @madarlington . It's fun to push your limits, right?
Come sweat with me . We'll take a dope boomerang 😜because I mean, is there a better way to celebrate surviving the a** whooping? 💕😘💪🏼❤️
Less than 5 minutes homemade grain free cacao granola! Recipe:
- 1 cup mixed seeds
- Tb cacao - 1 heaped Tb coconut oil
- 1/2 honey or rice malt syrup - 3 Tb @thelupinco lupin flakes - Pinch of salt - 2 Tb coconut - Nuts of your choice
Put everything in a pan and cook on low for 3-5 minutes until lightly toasted.
Serve with @purecocobella coconut yogurt and fresh fruit ✨🍫👭🌿🍈🍏☀️😊
FINALLY got to make the Cacao TAHINI freezer FUDGE from Kelsey at @littlebitsof_realfood 💃🏼🍫Yes. It tastes just as incredible as it looks. 😛 Who said tahini is just for hummus and salads?!? Shared these yummy bites with my roommate and boyfriend and they both gave it two thumbs up 👏🏻 Search the recipe on her blog and prepare to have the best little after dinner snack 😋
Registration is officially OPEN for the FASTer Way To Fat Loss starting with prep on July 10!! Info link in profile. This program is he absolute best on the market and you deserve to feel your best!! •
Are you wondering if this program is for You?
Have you tried everything? Every diet, every shake, every diet supplement, every cream, every cook book, every point system and meal plan?
Spent hours in the gym grinding through your cardio and restricting your calories to ridiculous levels? •
You've seen a little success, but feel like you have hit a plateau?
Are you tired of looking for the next quick fix and ready for a lifestyle??
Do you want physical results, like looking more lean, toned and strong?? Along with more energy, better sleep, and a confident mindset??
Are you looking for support, guidance and accountability along the way?
The FASTer Way to Fat Loss™ is your answer. Register now before my program is 100% full! Let's do this!!!
Happy Wednesday! 😘 I just found out that my favorite coffee I always post about, @luckygoatcoffee , is available online to purchase ! 😍😍😍 Yay for all of you non-Tallahassee peeps 😍😍😍 Goat Tracks is my favorite 🙌 This is a Tally-Bomb with their Lucky 7 espresso which has a dark chocolate undertone, a splash of cream, and a splash of vanilla , yum! 🙌💕 If you're a coffee nut like me, give them a look 😘 ------------------------------------------
Etsy shop🛒: @barbellsandbootsboutique
Unico Nutrition🦄: "TAYFIT"-15% off
Strong Physiquez💪🏼: "TAYLOR10"- 10% off
TeamiBlends🌿: "BB20"- 20% off
Absolutely drenched after an early 1-1 Muay Thai session with the brilliant @ninjadayz at @onestudioldn 🙌🏼 Loved it, but I need to apologize for my lack of coordination in the ring this morning - blaming my 5am alarm and lack of coffee 😅 Can't wait to be back again! Review up on thehiitlist ☺️