Challenge yourself! Try this:🏋🏻♀️WALKING LUNGES + SQUATS WITH OVERHEAD WEIGHTS.
The overhead lunge works the entire body and involves nearly every muscle group. By holding the plate (or dumbbells) you work your upper and lower body, improve your core strength and your balance.
🔹Sets: 4 🔹reps:15 ( 1 lunge +1squats counts as 1 rep)
🔻keep your chest high and your back flat
🔻Front knee stays above the front foot
🔻descend until rear knee touches the ground
🔻do not let the heel of your front foot lift off the ground
Such an amazing experience today working with a golf instructor 🙌🏼 as someone who has never played sports I always have a hard time picking things up. Shea was so amazing and so helpful.
A went to the driving range with some friend recently and really enjoyed it. Finding activities you enjoy that keep you active are so important. If you hate working out it’s never going to stick. Even if you don’t feel like you’re getting a great workout, you’ll do something you enjoy more often. I used to do so many things to start active but I hated them. It made me dread going to the gym and that’s not healthy.
Thank you so much @sheamcgolf I learned so much today and I’m really looking forward to getting even better! .
It’s #fitfriday (with friends🤗)
Often after doing the same workout time and time again, your progress may begin to plateau👎🏼! So in order to keep yourself on the way up 📈, it’s important to modify both the exercises you do and the intensity of them🤓! So if you find the step-mill just a little too easy 💁🏽♀️, or you’re up for a challenge🙋🏽♀️, try throwing on a little extra weight😱, and I promise that your legs will be burning within the first 5 minutes 🔥. Take @valgiuliana ’s word for it 😉
We hope everyone has a great and active weekend ahead 👍🏼
As a kid, I hated being asked “What do you want to do when you grow up?” ...😳...
I would stare blankly back at them. All I could ever come up with was “I don’t know.. BUT I want to change the world!”
They would always laugh and ask how I was going to do that. Of course I didn’t have an answer. I didn’t know what I wanted to do or how I was going to make an impact. All I knew was that I was here to shake things up and make a difference 👊🏼
It’s taken me a long time to figure it out but I am so happy to have finally found my passion. As a holistic nutrition coach and personal trainer, my mission is to make the world a happier, healthier place – one person at a time. Now all I’ve gotta do is figure out “how” I’m gunna do that.
I know there is no way I could possibly work with everyone sooooo earlier this year I created a 4 week program that sets you off on the right foot and kickstarts your health + fitness journey,
👉🏼 #KickstartWithKeara 👈🏼
I have been hard at work perfecting it over the last couple months. I wanted to add as much value as I can so that you’ll end the 4 weeks with full confidence in yourself and a plan of action moving forward.
With that being said, I am officially announcing the re-launch of my KICKSTART WITH KEARA next week and am looking for 10 women who are ready to make that change to not only look better but to FEEL BETTER. Women who want to finally work towards building a healthier lifestyle once and for all 💪🏼
The #KickstartWithKeara is a 4 week fitness + nutrition program that teaches you how to workout and fuel your body right based on your individual needs. We work on building healthy habits into your lifestyle so that they come naturally through education and consistency. My goal is to have you finish the program feeling better than ever and on your way to achieving your goals 🙌🏼
After this initial round I will open it up to everyone, but for now I am only looking for 10 women who are done making excuses and ready to put their health first. If this sounds like you, shoot me a message & let’s get you on track to becoming a happier, healthier you in just 30 days! 😘
Friday challenge sweat fest! ✅
I was so excited when I saw this challenge yesterday! This week has not really been my friend (non fitness related), but I couldn’t wait to do this workout during nap time. Nap time turned into cuddle and play time though, so I had to do it after dinner. Not really my best time to work out, but I got it done. I’m marking this challenge as a favorite, because I looooved it! It was warm, the workout was tough and I was soaked 💦At the same time my legs and abs were on 🔥🔥🔥 Love love loved it! Happy Friday queens and have a great weekend 👑 xx
I’m going to decide on what to bake this weekend for my treat “meal” 🤔
My favorite DIET HACKS👇
Add cucumber or zucchini to your meals - it makes the flavor a bit less intense BUT you get SO much volume in return! Definitely worth it👏 My fav is adding cucumber to my oats🤗
Pay attention to the glycemic index value of different carbohydrate food items👀 This value ranks the food items in terms of how they affect blood glucose levels!📈
Fuel yourself with enough fiber! Not only helps with keeping your digestion running smoothly, it also plays a role with maintaining or achieving a healthy weight☺️
For a more in depth explanation of my diet hacks + my 2 other tips - see my new YouTube video! Link is in my bio☺️💕💪 @gainsbybrains
TGIF 👋🏽 I did the most brutal leg workout yesterday leaving me with the worst Dom’s today! Iv been slowly getting worse throughout the day & now I have to motivate myself to go and smash my upper body session that i know is going to kill me *pray for sav*! Nobody feels like training every day it’s the days where your tired & you push through that will help you reach your goals. Let’s get s protein shake, grab my lady balls and get my ass to the gym 💪🏽👸🏽🏋🏻♀️
JUST BEING HONEST.
Remember a time when you felt super insecure about the way you looked; maybe a certain outfit, maybe you think you’ve gained weight, or maybe the way your wearing your hair that day? And THEN someone comes along and compliments the ONE thing you’ve spent so much time worrying about?! At first you’re like...they only said that because they’re trying to make me feel better! (Girls SMH) And then ANOTHER person gives you a similar compliment and all of a sudden you start believing that your messy bun looks amazing! Or that you haven’t gained any weight in your hips!! .
Then what happens next?? You start rocking the messy bun more often, you stop staring at your butt in the mirror when you get out of the shower worrying if other people think you’ve gained weight, and then ALL OF A SUDDEN your mindset shifts from “I’m such a failure” to “I’m actually a badass”. Our thoughts have more power than our actions! Because now you begin to believe you look amazing, and this weird thing happens where when we gain a little self confidence we begin this snowball effect...where we really do start losing weight because we’re inspired, and because we’re inspired we stay motivated longer, and then our motivation in one area bleeds into another area of our life and before we know it we are in a joyful state of mind!! WOW! ALL BECAUSE YOU SAID MY MESSY BUN LOOKED GOOD! .
My point is this, compliment one another and stop robbing yourself of joy! 💛
Inverted Summer Showcase tomorrow night!
I’ll be performing my MMPS entry routine and (attempting) the Level 2 beginners routine 😄 will be trying not to launch myself off the pole if all goes wrong 😂
Doors at 7pm, £5 entry!
Surprised myself this morning. Single leg press, hit 108 lbs today 👏 #goals baby #goals ❤️ .
Worked them legs and booty 🍑 today. Gonna try to add extra cadio in tonight at home on the treadmill. 😰. #weekendworkouts .
Next #adventure today is hair appointment, gonna add some extra to it this time 💇 feeling the #summertimevides
Fridays in South Africa 🇿🇦🍷
Today has been all about self care after a busy two weeks. Chilled morning, lazy breakfast, exploring the streets of Franschhoek, lunch in the sunshine, followed by a full body massage and some relaxation. Now for a delicious dinner after sundowners overlooking Paarls Winelands with some wine from the wine tour yesterday. No gym today as the DOMS from Wednesday session are an issue, helped greatly by the massage. Happy Friday people!
Press-ups on suspension/TRX ropes.
I love functional training and one of my favourites has to be press-ups using suspension ropes. Pressing up from a solid base (like the floor), or indeed, bench pressing a bar is one thing and both great exercises in their own right but nice, deep press-ups from two unstable ropes/handles is very different and very satisfying!
I love the fact you can get a better range of motion and the challenge of keeping each rope still, whilst pressing up and down is one I love! I always finish my chest sessions with 3 sets of 12 on these ropes as a way of maintaining functional movement.
A fantastic finisher for chest, also hits the core as it's used to support your body through the movement. Don't bend at the hips, go on tiptoe and use the balls of your feet as the only point in which you pivot. Brilliant exercise! 😊🏋️♀️💪🏋️ All the best
💪Bicep curls on a Freemotion machine 💪. Here we have one of my favourite exercises for biceps on one of the most versatile pieces of equipment, the freemotion machine.
Freemotion machines are brilliant, a fantastic brand and in my 23 years experience, only found in high quality gyms.
They offer the best of both Worlds between cables and free weights. In this case, I am curling the weight, using my biceps in the same way you would with a barbell or dumbbells with the added challenge of cable tension pulling me back.
Keeping the arms at your side (as opposed to behind) as they come down from the curl ensures tension is consistent through the front delt and every rep is felt massively through the abs so long as you keep upright!
It's a tough exercise and one I often introduce my clients to due to its multiple benefits! Try it and let me know how you get on!
All the best
Brilliant session with my very hard working client @barber.tull today, utterly destroyed chest and arms and he is making excellent progress!
Stay tuned for those up and coming progress pictures!! All the best
So very true and not necessarily just as you get older.
Toxic people are not good for your mind or wellbeing, don't allow them to be a part of your life. 'Healthy' starts with your mind's well-being.
All the best
Everyday's a school day! You can never know enough, never know too much and should never stop trying to learn more in this industry!
If you stand still, you will go backwards! Learning even more about the joints most common and prone to injury.
All the best