I've been reminiscing back to last summer when I thought I was never going to do a bodybuilding/bikini competition... 😶 Looks like things have changed quite a bit since then and I absolutely wouldn't have changed a single damn thing. And the very best part of it all is that I've met some BOMB 💣 ass friends through a mutual love and passion for lifting 💗🤗 (📷: @tiffanyalanooriphotography miss you girl 😭)
1 0just now
What I've learned from you is, to never give up, no matter how hard the situation is. You teached me how to be strong for myself and you gave me the wings to fly alone. I know I am far away and you are really sad about it, but I know also in the same time, that you are really proud of me. And you know mummy, you was all my life my idole, cause you managed everything alone. You was fighting for us like a lion and I am proud to stay that a woman, strong and beautiful like you is my mummy. I miss you alot every day. Maybe I am not near to you, but you are always in my heart. ❤
Happy Mothers Day in Egypt
And to all people out there: Appreciate your mums, cause you only have one.
Got this idea from the girls tagged (but you won’t catch me doing it in a bikini 🧐😭)
Fat% : probably the same as a bag of lays chips
Bust: 35in. Bicep: 12in (fight be bruh). Waist: 25.5 (.5... whatever). Butt: 38in. Hips: 35in. Legs 22.5 (I needed that .5, k). Calves: a whopping 13in 😂😂😂😭
👑 Here’s any easy beginner full arm routine using just dumbbells and a bench (or chair if you’re working out at home)! Shoutout to @southernsassnlove for requesting this video! Let me know if you have any questions in regards to the movements. 💕
To the more advanced lifters, don’t forget or underestimate the effectiveness of the basics! Those fancy moves all stem from the basics. Throw them back into your routine every now and then! 🙃
Full Arm Routine:
1️⃣ Hammer Curls (biceps)
In the clip I alternate arms but you can hit both at the same time. 😋
2️⃣ Overhead Dumbbell Shoulder Press (deltoids)
3️⃣ Dumbbell Tricep Extensions (triceps)
4️⃣ Crossbody Hammer Curls (biceps)
5️⃣ Dumbbell Front Rows (deltoids)
6️⃣ Bench Dips (triceps)
7️⃣ Superset: Lateral Raises & Front Raises (deltoids)
In this set I did two exercises in one (superset) but you can definitely separate them out and do them individually. They both target generally the same muscle. I used a 5lb dumbbell for this exercise (use the lighter one). .
8️⃣ Dumbbell Tricep Kickbacks (triceps)
Do this exercise for each arm (ex: 10 reps per arm). Use the lighter dumbbell.
If you’re using lower weights then I recommend doing high reps. For example do 4 sets of 12-15 reps. Once you start going up in weights then you can start adjusting your reps accordingly. 😁 For this Routine I used 5lb and 10lb dumbbells. .
Ps- don’t forget to tighten your core throughout the movements! 😝
Grainy five year throwback with this gorgeous, vibrant soul. You are so badass and such an inspiration for me and all other women to be smart and strong and make shit happen for yourself! HAPPY BIRTHDAY COURTNIE! I love you so much and I’m so proud to have you in my life. I hope your day was the best 💜
#WeCametoSlay Challenge is starting next Monday!! Let’s get into that Summer Body Prep ladies and gents!🙌🏼🏝 LAST CALL Y’ALL!
Raise your hand if you have a short torso and thought you could never get LEAN 🙋🏽♀️ I’m on Day 19 of my program and I NEVER HAVE SEEN MY STOMACH SO FLAT!!😱 Not only this, but my legs are toning out, my shoulders are bouldering, my booty be BLOOMIN🍑 my timed nutrition meal planning has been a SAVIOR with my late-night cravings and has my energy levels throughout the day are SKYROCKETING🚀💪🏼 there may not be a HUGE DIFFERENCE in physical appearance between pictures (I’m a smaller build), but internally I am HAPPIER than ever and I feel COMFORTABLE in my own skin!❤️
I am so proud of ALL OF MY CURRENT CLIENTS for taking a step towards a healthier lifestyle and cannot wait to be that proud soccer mom showing the world your transformations and how far you’ve come😭👏🏼 and I’m so thankful for my POWER HOUSE squad for keeping up the inspiration and CHANGING LIVES😍❤️
Want to learn more about our 12 Week “We Came to Slay” Challenge?! Fill out the application in my bio (no strings attached) and COMMENT BELOW what your health goal is!👇🏼👇🏼👇🏼😘😘
Missed babies in carriers for our pic (and also missed you Maria !). Grateful for supportive mums today, thank you ladies. And thanks to our special guest @kangatraining_7hills_surrounds 🤗💕
2 81 hours ago
😱Never know what lifes gonna throw at you. Its never a good time to be in a car accident but really??? #7weeksout Got rear ended today! #boom Got myself some whiplash. Best to keep a low profile and rest for the next few days. Advil and ice tonight with some gentle yoga. Then tomorrow more advil, ice and a massage. Easy does it at the gym. -
29 214 hours ago
To the girl that’s been told “eat a burger..”
To the girl that’s been told “don’t eat that burger..”
LISTEN UP. 🗣
People will judge either way. .
Don’t let other people’s ideals of what your life “should” be get in your way.
It isn’t your job to make other people happy. Your job is to make YOURSELF HAPPY.💕
You will never be in someone else’s body, you don’t know what their life is. .
You know YOUR OWN LIFE.
So live your life, be YOU.
When I teach handstands I always talk about stacking your joints. If you stack your shoulders, ribs, hips, knees and feet all in the same line above your hands you will balance. And it will feel easy.
However, any small movement away from vertical will bring you down. Unless you learn how to rebalance (swipe or click to see the videos on how to do this). In my online handstand coaching group we have been talking about our balance zones. How far from vertical can you go and still get your balance back? Ideally you will learn to catch when you over or under balance.
Some students like to always hold slightly short of vertical. This requires more strength in the front of your shoulders as well as a core of steel. Other students feel more comfortable to sit in a slightly over balanced position, relying on finger and forearm strength.
The ideal situation is to be comfortable catching both positions. I find using these drills on the wall a good place to start learning the mechanics. However, the best way to learn to rebalance is to start fighting for everything. Always fight to stay up, even when you think it is not going to happen. Over time your adjustments will become so fine tuned that it will look like you are not moving at all.
38 7748 hours ago
Early morning suffragette painting - as in 5 am early. I am not a natural early riser. Sometimes my Jack Reacher internal clock wakes me up just before the alarm but more often than not the gentle sound of my phone rudely rips me from my slumber. However once I am up I cherish the quiet hours between 5 and 7. My routine is to spend a little time catching up on social media before getting a cup of tea and getting on with some work. Sometimes painting, sometimes carving, sometimes working on the Etsy shop. The good thing about having this early morning time is that even if the rest of the day doesn’t go to plan (kid gets sick, husband needs me to visit a kitchen showroom urgently...) I can relax and be glad that at least I got in a few hours to create and ruminate. What about you? Are you an early riser or a night owl?
9 1517 hours ago
TAG someone who hates running too!!! 😫• • •
Go to the LINK in our BIO to get yourself some new lifting apparel! 🌴🔥💪 #StriveForMore
Week 12 Day 1 London marathon training . When I started running I was running about 14m/m or so with lots of stops .... Last night at #almostathletes track session our coach @whatjamesdid took this vid, thanks James, ➡️ swipe & my little boy said to me when I showed him, blimey mummy you are fast, I didn’t realise you could run that fast 😆😆 To some my fast is their warm up but it made me feel good showing him his mummy works hard to try & reach her goals . :
Wasn’t at all sure what my legs would have in them after Sunday’s 19 miles but we did ok. :
Today I have done my first Spin class ➡️ , Pilates & strength training @simplygymhq , so its bath & my onsie now 🙌🏻💜
Happy International Day of Happiness 😘
20 1367 hours ago
Get your hands on our #BOSS phone case while you can. It's on sale right now! 👀🤳🖇 #Linkinbio
2 566 hours ago
Every person has magic in them, they just don’t know they possess it ✨
[ It will become personal today guys, so please, take some time to read it ]
Self love is a complicated topic. Four years ago, you wouldn’t have been able to talk me into wearing a croptop, even if I had pretty much the same weight as now.
I wasn’t happy about myself. Probably because I wasn’t practicing any sport, partying a bit too much, didn’t sleep enough, and my studies were definitely not what I wanted to do in my life.
In result, I wasn’t fulfilled nor mentally or physically.
Mentally, it took at turn when I changed university, started a bachelor in communication and really loved what I was doing.
And weirdly, physically I already felt better! I was more and more in peace with myself, even if my body didn’t change.
But at the end of the last summer, I noticed that I had put on weight. Living cosy in my new life, I hadn’t pay so much attention, but it wasn’t healthy.
Soooo: time to come back at the gym, and, approximately 6 months later, I’m back to my original weight, but stronger, leaner and with more muscles 💪🏼
In conclusion (that’s what I wanted you to read), I felt better, not because I lost weight, instead my life changed and I found a sport I love because I feel powerful doing it! I enjoy being able to run further, lift heavier and be more agile! And that’s what I aim to continue 😊
Never let anyone diminish your self worth, and don’t underestimate the effect of your general life on your vision of yourself ❤️ (Magical effects by @plotagraph app)