#TechniqueTuesday Booty Mechanics! 🍑🍑Ah the good ol’ Donkey Kick! Another move that can either be a GREAT GLUTE BUILDER / finisher in comb with your primary compound moves OR it can be a COMPLETE BACK DESTROYER! 🙅🏻Ladies, simply put, even with no weight, this should be challenging & your whole body should be working. If its too easy, chances are you aren’t using correct form. See below for what NOT to do and what TO do!
❌ Core not engaged. Ribcage flared.
❌ Back hyperextension (Ouch!! 🙈)
❌ Chest and Lats not engaged.
❌ Using momentum to drive the leg up and not controlling the movement.
✔️Core ENGAGED and ribcage down.
✔️Back stays NEUTRAL (straight)! 💪🏻
✔️Chest squeezed and lats fired, helping maintain that strong & stable foundation.
✔️Movement is slow & controlled, really squeezing that booty at the top.
Leave a comment below if that was helpful or if you have any questions! Lets protect those backs babes and focus on that booty pump! 🍑💪🏻
P.S. #yoursoulsexy ❤️
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🏉COMPLEX WITH OVERSPEED🏉
Here is @dsrstreepjec's very own Dennis Baart demonstrating a half squat (video 1) coupled with assisted jumps (video 2). 🏋️♂️
Theoretically post activation potentiation (PAP) enhances the power output in the jump. 💪🏼
The assisted jumps allow us to train the velocity section of the force velocity curve by effectively reducing the effect of body weight at take off, providing a faster rate of muscle contraction than traditional jumps.
Food volume ✅
I can't stress enough the relevance of focusing on high volume foods when hunger levels are high or when calories are low.
High volume foods are likely high in fibre and other health boosting micronutrients leaving you feeling fuller for longer.
On top of that having a "full plate" looks like you're eating more, this can be massively psychologically boosting when digging deep.
High volume foods predominantly come in the source of complex carbohydrates such as rice, oats, whole grains, sweet potato and fruit (mainly in the forms of berries) and vegetables.
Take this meal for example. 390 calories yet in terms of volume this is my biggest meal.
Low volume foods such as breads, or foods in high sugars have their place pre/post workout or towards the ending of a massing phase where calories are high.
It is truly amazing what you can achieve when you really want something. The picture on the right was taken a year ago when I decided I was going to make a serious change in the way I eat and live my life and the left is my progress as of today. Saying I am proud of myself is an understatement. I have learned discipline, patience and realized I am much stronger than I give myself credit. Over the past year, I have also been at my worst with ulcerative colitis, but I did not let it get in the way of my goals. It wasn’t easy, but looking at my progress, I can say it was worth it.
The best thing about dogs, they love you unconditionally whether you’re in shape or not, wearing make up or not, having an anxious day or not! Dogs don’t care what you look like, they love your soul. Wouldn’t life be a whole heck of a lot better if we loved others AND ourselves like dogs love?! Real Talk: I’ve fallen victim wayyyy too many times than I can count to needing to try the workout style that’s popular, needing to eat a certain way because so and so says so, needing to hide who I really am because it’s not “cool.” Well, plot twist, want to know how far that has gotten me? NO WHERE! In September, I started BeachBody programs and LOVED them. More than I’ve ever loved a workout program before, and I’ve basically tried them all. I was able to do them from my home, a plus for all fellow introverts, and because of this, I could fit them in whenever I had 30 min! Yes 30 min! And to top it all off, I was in the BEST shape of my life. But then the little voice in my head (and on instagram) said it’s cool to be strong not skinny. And being naturally skinny, I started to doubt myself. I thought I NEEDED to try counting macros and lifting weights again, despite trying before & feeling uncomfortable. Welp, I tried HARD for 10 weeks and stuck to my program to a freakin T and gained about 12 pounds. While this may not have been as noticeable to the human eye, I felt uncomfortable AF! Which then got me in a rut and away from working out for a few months. Not the best timing before a wedding?! Agreed! However, I am at a place where I know life is not about my looks, but I am sick of feeling uncomfortable. If I would have just owned the body God gave me, a skinnier/lankier one, and the fact that I freaking LOVE beachbody, I would have continue to shine and grow into my confidence. Instead, I thought I had to follow along what everyone else was doing and it left me in, honestly, a bit of a depressed state. Well I am now saying SCREW IT! I have 70ish days to find my light and my fire again and you bet your ass I will be doing this through the Beachbody programs because they work for me and they make me feel confident and amazing!! Let me know if you want in, too! ❤
What's the best diet? 🤔
This is a very common question, in fact it's so common that there are whole careers centering around it: nutritionist, dieticians, fitness/health coaches. While new evidence is always coming out and studies are being conducted there is one reliable diet that will 10000% lead to weight loss and happiness. The secret?
The ONE YOU CAN SUSTAIN! When it comes to the general population the number one issue surrounding the diet is weight loss because one of the westernized nations biggest health crisis is obesity. I'm not talking about being a little chubby I'm talking obesity. Obesity leads to a lot of health problems if the person isn't taking care of their nutrition and exercise. Why?
An overabundance of 🌮🌯🍟🍔🍕🍞🍦🍺🍩🍫 can lead to health issues such as cardiovascular disease, cancers, cognitive issues, and diabetes.
Now I'm not a soul food villianizer. I think everything can be good in moderation but too much of anything can lead to health issues and often times highly palatable foods are the easiest (and least nutrient dense) ways to lead to these health issues.
So all of that said if you want to make a change in your life to be healthier then the best way to do that is by going on a diet that you genuinely enjoy and is SUSTAINABLE not just a quick method of fat loss (unless you are obese or dieting down for a special event and can handel rapid Fat loss psychologically). This method could be ANYTHING! Keto, vegan 🍉🍌, paleo 🍗🍠🍅, flexible dieting 🍎🍗🍦🍍, eating clean 🍇🍃🍋. Anything you can wrap your mind around! As long as it is SUSTAINABLE for you and leads to a net outcome of weight going ⬇then you are good.
For me the easiest way to eat is enjoying mostly nutritious foods while including some dark chocolate, nut butters, and ice cream in. Why? Because those are things I can control having in moderation and allow me to stick to a sustainable diet that leads to reaching my goals whether that be weight gain or loss.
Tried out the prowler today. 😎
Concentrating on big, slow strides was a killer, especially trying to get the damn thing going in the first place. -
Pushing 125kgs was not too shabby, I felt like I was ready for worlds strongest woman🤣 would love to try and pull a lorry one day🙋🏾♀️🤣
Here’s @fitnesz.trishie ‘s fitness journey page. She’s a friend of mine since high school. Please show some support. 💪🏼💫 She inspires me to keep reaching my goal in fitness and healthier lifestyle. ▫️
📣 FOR THIS AWESOME GIVEAWAY!! #fitnesz .trishie
1.) Follow her fitness page✔️ @fitnesz.trishie
2.) Like & repost ✅
3.) Tag 3 friends that inspire you.
4.) Comment your fitness goals down below 💪🏼
Winner will be announced on May 5th!! #fitnessmotivation GOOD LUCK!! 🍀 ▫️
CHECK OUT HER FITNESS BRAND—
Strong & beautiful 💛
💙💙Ataköy @sportsinternational Enerji Hazirmi??? Pembe-Sarı Kiyafetler Hazirmi????💃💃
Dünya Dans Gunune Ozel Koreografiniz Ve Müziginiz Hazir Çünkü🙋🙋🙋
Tugi'nin kostümü Bile Hazir Simdiden,Bayram Cocugu Gibi Hazirladim Herseyimi😀😀 Eğlenme ve Dans Etme Garantisi Veriyorum💜💜
Hadi Yarin Yine Süpeeeer Bir Eglence Olsun💛💛💛
Saat 11:30 Atakoyde Bulusuyoruzzzzzz😍😍😍
Kimlerrr Benimleeeeee Dans Edecek???🌸🌸🌸
Bu enerjik Videoyu buraya Birakiyorum,Herkese Guzel bir Aksam diliyorum..🙋🙋🙋
‘I can do this all day’
We finally here, the night of Infinity War! Had to get a major push work out in before hand in honor of my boy Steve Rogers. Also weighed in at my heaviest ever morning weight so it’s looking to be a good day/night. Enjoy the movie guys and enjoy yo training!
Infinity War is here!