Sitting down and sucking in vs relaxing 🌿
Anyone else have those times when you’re sitting and feel your tummy touch your legs and think that nobody else has this problem?
I always used to suck my tummy in when I sat down or posed for photos because I felt like people would judge me for the way my body looks relaxed. Still to this day I sometimes find myself sucking in uncomfortably because I have conditioned myself to do it my whole life.
But in reality we all have some degree of fat on our tummies. We are meant to have fat on our tummies. It’s there to protect vital organs.
Next time you feel like this, thank your tummy for keeping you safe and looking cute!!! Cause there is nothing wrong with this. It is completely normal for your skin/tummy to look like this and make folds, rolls or mush into a bunch!! You are perfectly human and you’re amazing. Don’t let a thing like this ruin how you view and feel about your body. 🌴☀️
275 2614015 hours ago
You are the strongest ideal for your kids! Never forget it! Always show them the best side of you! 😍
61 1265222 hours ago
😍👏🏼AMAZING difference in JUST 12 DAYS after following the @SmoothieSlimDetox eBook📗!
She lost around 10lbs (4.6kg) in 12 days by replacing 3 meals per day with homemade detox smoothie recipes from the @SmoothieSlimDetox eBook plus two healthy snacks and the option for a light meal in the evening!
For those of you who are looking for a way to kickstart your weight loss, cleanse your body and get rid of bloating, I would definitely recommend checking out 👉🏼 @SmoothieSlimDetox 🍃🍏
4 exercises I see people doing wrong ALL the time & it makes me cringe 💀
FIRST EXERCISE IS A DEMONSTRATION OF PEOPLE BEING ON THERE PHONE & NOT FOCUSING ON THE EXERCISE (This is how I engage my glutes with the hip abductor, DO YOU)💁🏻♀️
1. Hip Abductor ❌ get off your phone,✔️ focus on mind muscle connection.
2. KickBacks ❌ Lower back pain, lower back bounce ,back arches, glutes get zero contact. ✔️ Low back relaxed, Spine is neutral, glute contact!
3. Barbell Squats ❌ Mid way squat, knees go over toes , bend back ✔️Drop the weight (get comfortable) , neutral spine , back straight, Ass to grass!
4. Sumo Deadlifts ❌ Round back, Stiff neck, heavy weights ✔️Neutral Spine, Shoulder Retraction , Chest Over Weight, Comfortable Weights!
Music| Fantasía By Bad Bunny Y Alex Sensation
I felt like it was time to post a progress photo. I was going to do #transformationday but hey better late then never right! And its the same for recovery. Better to try, even when all seems lost, then to assume that this is the end for you and to let everything fall apart.
MOST importantly though, you do not need to be as sick as i was in the first photo in order to "deserve recovery". How sick you are should never be classified by your weight, i hate that doctors give you the impression that, that is the way to gauge an illness like EDs. How sick you are, should be gauged by your level of suffering. Maybe you arent even at a low weight, but if you are putting yourself through torture every moment of every day; With either binging to the point of being in pain, purging, mentally abusing yourself, using self harm to cope with how you feel about your body, or constantly abusing laxatives. The behaviour and pain you put yourself through, both physically and mentally, should be what defines how sick you are.
Never wait until you are so sick that you need a hospital admission. I had a few admissions to ED wards in hospitals before i chose to recover, and do you know how much those places helped me? In no way whatsoever! If anything, being there was the biggest trigger of them all. I had gone by choice many times, but the other patients in there, most of the time, did not want to be there or recover at all. And it was torture just listening to them fight with nuses about what ratios of food were on their plate, or listen to them reminiscing about when they were at their sickest, even to the extent of having to listen to them purge in the bathroom even though it was over an hour after eating. Those places were toxic. I even learned a few anorexic behaviors from those places. If you want to survive this illness you do NOT want to end up in an ED ward.
So my advice to you is this: dont wait until you are so sick that the doctors only help you because you are a liability. Dont take "no" for an answer!! If you are not getting the help you need, its not because you arent sick enough, it is because your doctor is failing you!
I’ve gone from committing a slow and painful suicide to living my best life.
I’m also super happy that pancake day falls on a Tuesday because today I’ve eaten two stacks of pancakes (so far) and it’s the first time in years (including last year) that pancakes haven’t absolutely terrified me.
So today is another reminder of the progress I’ve made, physically, emotionally and psychologically 🥞🥞🥞
🍑MIX UP YOUR LUNGES🍑
There are MANY ways to train the same exercise.
And when we stop exploring the other planes of motion, our bodies lose the capacity to go into those.
This is when pain happens 💥
Because we MOVE in all planes of motion on a daily!! You turn quickly when walking forward because someone called your name.
Or you suddenly need to dodge something coming your way and turn diagonally. .
If you stop training in other planes, your body won’t know what to do in those situations and will be more likely to cause injury. .
So, go ahead. Mix it up. .
🔑Keys to remember 🔑
- Keep your knee in line with your second toe
- Hinge from your hips and reach the booty back .
- ONLY turn as much as your mobility can handle. Do NOT force range that is not there. .
Experiment. Explore. And then leave a comment and let me know how it feels 😉
✖️Moves that build glutes VS that build your insta✖️
👩🏻⚖️I PLEAD GUILTY of trying those (well not all) crazy IG exercises 😅 I’m not an expert, I learn as I go and yes we all make mistakes 😂
⛔️ I’m not saying all these fancy exercises you see on IG are bad (except those leg press kickbacks 😰), just that doing only them won’t get you anywhere if your goal is to grow your behind!
➡️ HIP ABDUCTION: I can’t do it right that way and get a comfortable angle for my knees/feet 😅 seriously, you SHOULD do hip abduction moves because you need to hit your glutes from all angles but the machine isn’t always the best option as it’s a movement your body isn’t used to doing ❌especially if you have stiff hips❌
👍🏽Instead, do those moves standing or lying, using cables, weights, resistance band WHATEVER
🔅 I know the machine feels cool cause you can add a loooot of weight but try doing 20 steps each way with a resistance band around your thighs ☠️
➡️ LEG PRESS KICKBACKS: in addition to killing my back, this worked my quads mostly! There are many ways to do kickbacks that are far better (standing/on all four, cable, smith machine, resistance band, ankle weights…) because your back will be in a more natural position
➡️ SQUATS: they’re not the best exercise to build glutes! They SHOULD be part of your routine but don’t rely solely on them to build your behind, because they're a quad dominant move. Or try at least doing sumo squats for example!
Instead, do (there are many other variations & exercises you can do):
✅ Hip thrusts: they should be your NUMBER 1 glutes building exercises along with any of its variation
✅ Deadlifts: they will help you shape the lower part of your glutes as well as your hamstrings = perky butt
✅ Bulgarian split squats: I swear these are 🙌🏼 Make sure to go deep enough to get a good stretch in your glutes & hammies and push through your heel to get back to the initial position 🎶 booty had me like - Round2Crew
If you want to progress and grow as an athlete, you have to put the "temporary" out of the way. .
The way you feel about being softer/heavier in your physique, it is necessary but is only temporary.
People get so caught up on how they look they self sabotage their progress. .
There is no progress from comfort areas.
#transformationtuesday showing my off season and then showing my physique before my off seasons and progression.
501 100884 days ago
Eat your food, do your hip thrusts, enjoy your life, throw out your scale and don't be afraid to gain weight!!!!!!!
Left (2015): Working out everyday. Restrictive with food. Not healthy. Wanting to grow but terrified of actually gaining weight.
Right (Now): Working out 4x a week but not strict about it. Threw out my scale. No extremes. Eating lots. Not missing out on life or pizza anymore. And yes, still making progress 👏🏻💕
69 57814 days ago
gymresidentWell whaddayouknow... here’s another A+ example of how never practicing a pose gets you to the pose! Seriously, I have not tried this #flyingcompass aka #visvamitrasana since I tried and failed a year ago. .
So instead I’m including some pictures of the stuff that I have practiced this year that was actually responsible for getting me there: lots of hip opening (showing in my stability in #kingpigeonpose and getting into my very first full #splits aka #hanumanasana) and lots of thoracic and shoulder opening (also showing in king pigeon, but I spent a chunk of time on my #forearmwheel last year too) .
What I am saying really is, and I what I hope is becoming clear in all of my tips/transformation posts, is that it’s so rarely about the pose itself, but all the other things that come first. .
Flying compass unpeels to compass pose and virtually any arm balance. Which unpeels to hips and hamstrings and thoracic opening and upper body strength. Which unpeels to the simplest of movements included in a sun salutation. Which unpeels to what it takes to actually get you on a mat to start with, and then again and again over time. Which isn’t about a pose at all
So my tips for this? Just the one this week:
1. Which layer are you trying to unpeel at the moment?
145 114565 days ago
Feb 2017 vs 2018, bodyweight in both sitting roughly around 69kg. This time last year I decided to put all efforts toward getting strong AF to see just what kind of lifter I could become. Food, sleep, mobility and heavy ass workouts became priority. If I want to throw double bodyweight overhead one day, I need to be as strong as possible. There's still much more to be done but I'm very proud of the work I've done thus far
43 45465 days ago
Guys, this post has been a long time coming. In fact, it’s one of the hardest things I’ve done in a long time. I’m ready to get real & raw with you guys. On June 23rd 2014.....over 3 and a half years ago, I took a huge lifesaving step. I chose KETO....and slowly keto saved my life. As you can see, I was so very sick. I was in an immense amount of physical and emotional pain. I was and am addicted to sugar and it was killing me....And not so slowly either. 😪 To be honest, I was in a downward spiral....depression and darkness was all I could see. In the beginning, I was scared of letting go of the one thing that gave me comfort. That comfort was killing me though. I put all my trust in my doctor and the process. I was scared as hell though. So damn scared. I started my journey at 381 pounds and only a sliver of hope left in me. The good Lord took over and gave me the strength I needed to keep going. To say I’m forever grateful for this way of eating is a HUGE UNDERSTATEMENT! Truly LIFESAVING! To date I’ve lost 190 pounds and still going strong. All thanks to the ketogenic diet. ❤️
85 45346 days ago
This is so cute! Double Tap and SAVE if you agree! 💖😍
Dm for credit
178 71376 days ago
@axiomstore’s 2-in 1, safety and survival tool allows you to cut a jammed seatbelt and to break a side window in your car! ✅
Click the link in @axiomstore’s bio to shop now! SALE ends soon! Tag someone who needs one! 😋🤙🏻
Before & after of @lisa_schmidt1 and I pregnant 2 weeks apart & then with our bubs who were born 17 days apart Aston & Hildie 💙💗
Edit - just to clarify that Lisa and I definitely didn't know what genders we were having. Both of us love being organised, so we made sure we had a photo wearing every colour combination possible.
1️⃣ Banded lunge stretch - position the band between your butt and your thigh letting it pull your hips forward as you sink into the stretch.
2️⃣ Banded adductor stretch - let the band distract you as you slide deeper into the stretch (side note: yes this is a daddy af pose - it stretches your adductors take it or leave it)
3️⃣ Banded adductor stretch (pt 2) - position the band mid butt letting it support you as you sit into a low squat.
4️⃣ Band-resisted single leg deadlift - 2 x 5 reps per side
5️⃣ Lateral band walk - 2 x 10 reps each way