Fit fam, check out this full body work out we cooked up the other day. Shout out to Mike, for coming out and taking up the challenge. Follow along as you can, modify if needed, add more sets for a bigger burn. Tag your workout partner, enjoy!
- 10 reps
- 2 sets
2. High knees with kettlebell (shoulder raise). - 10 reps
- 2 sets
- 15 reps - 2 sets
2. Kettlebell swing with a squat. - 10 reps - 2 sets
1. Moving Planks with abdominal crunches. - 1-minute hold
- 2 sets
2. Stationary planks.
- 1-minute - 2 sets
Spotlight moment!! 💥💥💥 We are so proud of this lady @alaroch. Rochelle is one of our beautiful Mamas who started our classes just over three months ago. A mother of three beautiful children who also runs her very own Cake business commits to three mums and bubs sessions a week.
During her time at Core I have seen her grow on so many levels! Not only physically but also Mentally. I love her commitment, dedication and attitude to trying new things.
Rochelle has dropped a whopping 8kg during her time @corefitnessnewcastle and she is still kicking ass.
We are so proud of you Rochelle and can’t wait to continue to help and watch you on your journey to achieving your goals!
Surround yourself with people who talk about visions and ideas. Not people.
For Inspiration & daily Motivation🍀💡💯
No matter the choices made
Nor the storms that caused you
To lose your footing
They can never really take them away
Tendrils that drove deep into Mimir’s Well
Watershed of inspiration
Source of that which nourishes and feeds
Your eternal soul
Wounds will scar
Left on a beach
As detritus; cast aside and lost
You can find yourself again
Even though your roots be exposed
Raw and electric with the desire to
Lash out and seek vengeance
This is not your way
Your way is the way of oak,
Thunder and rain
You plant yourself again
Your boughs stretch out and provide
Shade, to those not strong enough
To stand against the unforgiving elements
Sunday fun day hitting chest. I love when the gym is dead.
Flat bench 5 sets @ 245lbs for 59 reps total. For my first lift them some incline dbs to pump up the upper chest.
Vid cred my lovely @jen_fitinkedmomma 😘
I know life is challenging.
I know there are struggles.
So I offer this gift, this wish, this blessing, this decree:
MAY YOU REALIZE YOU HAVE THE CAPACITY TO CHANGE.
When things are especially challenging, remember this gift.
Call upon it when you're at the brink of doing the same old thing.
Use it to remind yourself you CAN do things differently if they're not going that great.
You can move. You can shift. You can step. You can pause. You can breathe.
And in that "brink" moment, you can recall this decree and give yourself the permission to do things a new way; maybe a softer way, maybe a kinder way, maybe a more confident way ... Whatever changes you're standing on the brink of, consider THIS your call to move into those today. ♥️
Been weeks of inactivity after my last comp because I put my back out driving... of all things, driving 🙄. Barely touched a stone for ages, even though there was a 70 stone to shoulder in the last comp, I probably only tried a couple of times in training. There’s a 90,100,110,120,130kg stone medley to barrels in two weeks for NSW Strongest. Would love to finish it, wishful thinking maybe, but fingers crossed I’m not too fatigued to give the 130kg a go. #excusethefacials#stones#atlasstones#strongwoman#strength#training#weights#weighttraining#gym#workout
Don't use overtraining as an excuse for your reduced training volume or intensity, because this often holds you back from reaching functional overreaching which is essential for any training program.
There is a need for functional overreaching, accompanied by a temporary decrease in performance but it was enough of a stimulus to result in an eventual adaptation and training response—supercompensation (why we train). Overtraining on the other hand, this subsequent decrease in performance can last many months and even years and can be accompanied by increased rate of injuries, illnesses, fatigue, higher levels of cortisol etc. (must avoid)... (Kreher 2016)
Multiple factors could contribute to overtraining such as not getting enough sleep, not eating enough etc. When it comes to your training though, Charles Poliquin discusses how the different types of overtraining (parasympathetic or sympathetic) can be associated with either excessive volume or excessive intensity.
➡️overtraining caused by excessive intensity= increases sympathetic nervous system activity (poor sleep, feel like you can't relax/irritability, appetite reduction)
➡️ overtraining caused by excessive volume= increased parasympathetic nervous system activity (increased appetite, fatigue/tiredness)
🗣🗣The amount of work it takes for an individual to reach overtraining varies from person to person. However! to do your best to avoid it, incorporating ‼️periodization‼️ into your program is critical. This way, you can plan to reach periods of functional overreaching while avoiding overtraining.
I might not be able to adult today, but I can turn a family walk into a family jog! I haven’t been running in almost a month. However, I haven’t missed one day of my 80 day obsession program. I am SOOO impressed! This is the first workout that has actually kept me in good running shape. It was a nice easy jog, my legs felt AMAZING and I wasn’t breathing hard. I could have kept going but my step kiddos thought they were dying so we headed home. Thank you 80 day obsession for slimming me down, defining my muscles, giving me more strength and endurance, losing weight and keeping me in shape!
Friday Yogurt Bowl 🤓one of my favorites , It's the end of a long week so here's an easy breakfast. All I did was take a high protein Greek yogurt and topped it off with strawberries, blueberries, raspberries, granola, and peanut butter🍓. Simple enough right?👍
Yogurt has a high amount of probiotics, which are bacteria that have a positive effect on your digestive system. Keeping your gut healthy by eating yogurt will be one of the fastest ways toward a flat stomach. 💪
I see a lot of people who start dieting and then give up because they hate the food they're eating. But a healthy diet isn't just about eating nutritionally dense foods, it's about finding meals that make you just as happy as the junk food did. 🤘
All too often we let the fear of the unknown stop us from trying new things. But push yourself out of your comfort zone and change the way you're doing things, and you might be able to vanquish those fears. Remember guys, stay healthy!🍎