Exausta tentando ficar bem de zen do jeitinho que eu gosto com o combo música mais banho pra recuperar as energias. Cês também costumam cantarola no banho? Porque eu faço o próprio Rock in Banheiro toda vez que vou tomar banho.
1331833 minutes ago
All this Maryland rain has me dreamin’ ‘bout blue skies and summertime 😭 Also, I desperately need to get this tan back, who’s with me?!? #rainraingoAWAY .
👖: @email@example.com KATIA10 at checkout saves livvvvvvessss ...and your pockets 😉😘
192520 minutes ago
WaiT do YOu StILl EveN fiTneSs???
Probs what you are all thinking cause I haven’t posted a gym selfie in a minute.
Back in the gym and back with the gym selfies😎, cause vacay is sadly over😭 but I’m so happy to get back into my routine🤗.
San Diego was everything I wanted it to be and more☺️. Didn’t track, lived in the moment, and did everything I wanted! Not going to give you the whole spiel about getting back at it and yada yada, cause I know you’ve all heard it a million times.
Happy to be home for the next couple days before I have to go back to school😭. If spring break could last forever that would be great🙂. But just going to enjoy the little time I have with the fam and make the most of it!
Anyway, happy Friday jr friends! Hope your week has been going well!
1511522 minutes ago
The house is finally coming together; still got absolutely no furniture though apart from beds 🤭
Shoulders are probably my least favourite body part to train; and today was shoulder day ☹️ i just never feel a pump like I do on leg day. Anyone got any good shoulder workouts I could try?
Also, I’m turning into Sheldon Cooper; everyday I’m having porridge for breakfast with honey; eggs and bagels for lunch but every other day I add beans and mince and pasta for dinner; it’s just so easy to meal prep 😅
You will not always be motivated, so you must learn to be disciplined. It’s not the skill or the talent that gets you to where you want to be, it’s the will 🔥
183636 minutes ago
• waaaaa • 🥳
so many exciting dates are coming up 🤩😳😬 my birthday in 2 days and a whole weekend planned with great b-day workouts, friends & family time with drinks and food, wellness & massage, surprises AND next weekend the OmniMove Games @crossfit_omnimove 🤯
who will be there for some cheering and watching me suffer but loving every part of those 2 days? 🙋🏻♀️ let’s pray for a place in the finals 🤞🏼 #kleinstresske
11791 hour ago
My main goal over the last 3/4 months has been to put on as much muscle as possible before I begin to cut!
💥 Just MOVE 😉....heres a fun and quick circuit to try before you hit the weights. This isn't meant to be a full workout (it can be a great cardio session if you extend the time and really go hard) but for this purpose its used to just get primed and warmed up for the main course - weights! 🤪...8-10 minutes is all you need 👍🏽💪🏽
Guess what guess what‼️‼️‼️
It’s GIVEAWAY time. 🤩
1) Tag 2 people who have helped you relieve stress and anxiety.
2) Follow @vida.nu AND @tyessafit24 (me)
3) Comment ⬇️ how they helped you relieve stress and anxiety!
Let’s get to 10k and win some FREE stuff.
Ends Friday at 3pm💯💯 When I’m smiling for no reason that’s when i realize my stress and anxiety is minimized. We all suffer from some type of stress. We all go through the curve balls life throws at you. You either overcome it or get sucked in more.
Hi hello just here to say that my body hates bulking so that’s cool. It’s fine. I’m fine. All I want is pizza and I dislike all other foods very much. I’d like to just bulk on pizza and Gummi bears please and thanks.
No, it’s not my birthday! It’s my half birthday—well, tomorrow, anyways. I’m not posting for birthday wishes, of course lol—but rather, because I am humbled and blown away at how much can change in half a year... and I am determined, more than ever, to keep moving forward!
On my 29th birthday, I was a mess. I was completely unstable and dysfunctional. My moods literally fluctuated by the hour, and crying was an everyday occurrence. I was only a couple months into Lyme treatment, and was experiencing herx reactions—the fatigue was so extreme that I would sleep for 14 hours per day, as well as take a much needed nap in the afternoon. I was experiencing brain fog, lack of concentration, memory loss—to the point of driving miles in the wrong direction on multiple occasions, on routes I have taken every week for four years—and was having difficulty writing, finding words, and stringing together sentences; I was also experiencing daily hives, with facial swelling.
Due to my non-concrete symptoms, which appeared to be related to Bipolar Disorder, my doctor made the decision to change my psych meds. Since it was not the Bipolar that was causing my mood instability (and I was on the correct meds), changing the medicine caused me to plummet into a dark, deep, and truly scary depression; everyday was a fight for my life. It was a battle just to get out of bed in the morning. I had panic attacks at the thought of leaving my apartment, and had food delivered to my door for every meal. I fed the cycle of shame and guilt through binge eating, and put on 30lbs in 6 months. I hated myself for my inability to function. I was so caught up in “should statements”—“I should be able to do this...” “I used to be able to do that...” it was hard for me to accept that I was sick and it was not my fault.
It took six months of extensive and elaborate testing to discover the underlying Lyme—the diagnosis was a glimmer of hope. I clung onto the fact that there was something else going on—that I could get better. And so I fought...
Six months later... I am THRILLED to say I have beat Lyme disease (or, at the very least, it is dormant)!!! (...continued in comments...)
I am a strong believer that living a fit and healthy lifestyle can be done in a way that doesn’t make every other aspect of your life suffer.
I am a strong advocate for working your ass off in the gym, and enjoying cake with your family.
I believe in eating vegetables and whole foods but incorporating easy snacks for convenience.
There are very few hard and fast rules that are required for your fitness journey.
The most important thing about what you’re implementing is that it is something that’s sustainable for YOU.
That’s why workouts and nutrition advice you see online should be taken with a grain of salt because what works for Sally on IG won’t work for everyone else.
I think seeing workouts or meals from others can give us ideas and inspiration and are beneficial when viewed as such.
You know your body and lifestyle best. Take what you see online and apply it to what’s realistic for YOU. Don’t just emulate it without question. Get a coach who will be your advocate and have your best interest in mind.
Social media can be so awesome when you have your mindset right. Don’t fall into extremes, comparison, or thinking you should do exactly what someone else does just because they put it out there.
Use it for the help you can get from it and DO YOU! 💯
All these spring vibes and warm weather has us having feeling great about the new season. What’s everyone’s spring and summer plans? Let us know down below 😊 any trips? New fitness classes? Maybe a whole new beauty routine or health changes? We want to hear all about it! 💕✨
213 minutes ago
60-MIN 600 CAL DB ONLY GLUTES + SHOULDERS 🍑🤘🏽 My two favs in one workout 🥰 The trick for burning so many cals in 1 hour is keeping your rest time under 45 sec & using weights that challenge you; get to work 👏🏽 Give this a try & lemme know what you think!
1️⃣ DB sumo RDL’s: 5x12
2️⃣ DB sumo dead’s: 5x12
3️⃣ DB lateral raises: 5x15
4️⃣ DB Arnold press: 5x10
5️⃣ DB shoulder press: 5x12
6️⃣ DB alt. front raise: 5x12
7️⃣ DB hip thrust: 2x20
8️⃣ DB glute bridge: 2x20
like, save & tag a friend - comment for an extra entry in my @bowmar_nutrition giveaway going on - choosing winner Saturday 🥰
shoes: @adidas nite jogger
vid creds: @_baelis
BACK ATTACK AND BICEPS 💪🏼
I had a loooong ass day at work, so I picked my favorite body part to demolish. I personally think my back is one of my best muscle groups. And if you want the illusion of a teeny waist, you build that back and that booty. But maaaan do I love a cobra 🐍 back #slytherinhouse
🐍2x10 (warm-up) Isolation Lat Pull Downs w/ Lat Pull Down
5 sets 12,10,8,6,4 Lat Pull Downs (increase weight each set)
🐍5 sets 15,12,10,10,8 Straight Arm Pull Downs
🐍4 sets 8-12 T-Bar Row Machine (first time trying. LOVE)
💪🏼3x12 Drag Curls
Superset: 8-10 Alt. Curls
💪🏼3x8 Outward Cable Curls
Superset: 8 Plate Curls
Definitely give it a whirl if you want. 🤷🏻♀️
You’s a free bird 🦅 so do yeww boos 😘
When I tell people I have a personal trainer, the first thing they say is, "Why?"
Now, I have always been active and lived a relatively healthy lifestyle. I practiced Tae Kwon Do from the age of 5 till 17 and then again from 21-23. In Hs I ran track. And in my adulthood I was a self proclaimed gym rat.
Once I had kids, that all changed. I felt like I had a new priority and I put myself on the back burner. I had tried to workout at home, but could only get in 5 minutes. It wasn't till my youngest was about 2 that I felt like I could make myself a priority again.
Through many false starts, I eventually signed up at a local gym. I began doing what I thought would get me in shape. Once I was out of ideas, I began to take group classes, then I made the decision to get a personal trainer.
From my first training session I knew that is what I needed.
I ended up having to change trainers and was paired with @patriciajoyyy. We discussed my goals and issues and what I wanted. She listened. We changed my whole routine and began training for strength. Something I had never done.
That's the thing about trainers. They listen, they observe. Trainers are not glorified workout buddies. They push you when you need to be pushed. They guide you and correct you along the way. They truly educate you on proper form and technique. They stress the importance of proper diet, stretching, and even when to rest.
This week is my first week learning Crossfit at @crossfit_beehive 🐝. Let me tell you, if you are new and learning a new way to workout, a personal trainer is your best asset. Not only for all the reasons I have stated, but because their goal is your goal. They want you to succeed and they are truly in your corner pushing you every step of the way.
If you are just starting or even just need a new push, make the decision to get a personal trainer. You will not regret it.
OUTDOOR HIIT WORKOUT 🤩☀️(sorry for the repost instagram does not like me very much atm 😂) FIRST of all, I AM HOMEEEE 🙌 Second, I decided to mix it up today and try a bunch of new movements that I’ve never done before and here’s what I came up with! And what better place to do it than outside 😇 Get ready guys it’s a sweaty one! 🔥 30 med ball taps ——————————
🔥12 Slam ball lunge jumps ———————————🔥20 alternating Single-arm dumbbell snatches—— 🔥5 alternating rope slams straight into burpee w/ squat jump (repeat 5x) ————————————
🔥5 High plank single arm slams + plank jack (Repeat 5x alternating arms) ——————————
🔥BONUS ROUNDDD: pull-ups. (I could only do four max lolol) you can also modify with a pull up machine if you’re like :) 🌼🌼REPEAT 3x🌼🌼
715 minutes ago
Just trying to learn new things and keep my mind as stimulated as my muscles. 💪🏽⚔️⛰ •
NEW ARTICLE is LIVE on my website. If you have a free minute, please click the link in my bio to read: “THE POWER IN DEFINING A “BAD DAY” 🙏🏽💙 •
I wish women would stop being afraid of having “manly arms.”
💪🏼What’re they so afraid of? Being strong? Being powerful? Being intimidating?
💪🏼Years ago I would have looked at this picture and thought, “I never want to be that big.” LOL at the old me. These days I’m allllll about the gainz.
💪🏼I don’t walk around everyday with my arms looking jacked (if you could even call it that). This was taken after a GRUELING chest/tricep lift and the pump was real.
⚠️Deep thoughts ahead⚠️
💪🏼Our bodies are capable of far more than we give it credit for. When is the last time you challenged yourself? ENVISION a goal for yourself, DECIDE you’re going to do it, and then CONQUER every obstacle standing in your way.
💪🏼And for the love of everything...stop worrying about having “manly arms.”
717 minutes ago
Last heavy pull before meet day. Solid 350 for 3.
Excited to destroy it in 10 days @j_oly15