THANK YOU @optimusprime_334 for being the REALEST MVP! & thank you for squatting numbers that make my stomach turn every time I watch😂
Also shout out to @savickas_bigz for the angriest most lithuanian photo bomb of all time😂
Even though I've been better than In used to, I still eat a lot of junk. Even today 🙈, so seeing this challenge I thought it would be perfect for me. I'm going to write it out on my calendar and follow it. I know I can do this. I'm also going to put out some old, smaller fitting clothes to boost my motivation. I may even go print out some pictures and put them around my home. ... I think I'll also use art and yoga as time fillers when I'm not working or working out as a way to try and stay on point. I'm starting right now, even though day one is tomorrow. .
1 year of glute growth 😱🍑
can’t believe the progress i’ve made in 12 months after putting these photos side to side - change takes time, you need to wait more than a few weeks or months to notice the differences in your body from training and good nutrition 🙌🏽
how i grew my glutes:
🍑 compound movements / progressive overload (squats, deadlifts, hip thrusts, RDLS - focusing on technique, as form is more important than weight to me)
🍑 EATING LOTS OF FOOD - i probably gained 5/6kg between these photos because muscle is heavy, so you need to gain weight (including a bit of fat 🤷🏽♀️) to grow dat booty
🍑 being consistent - i trained consistently 5/6 days per week across the whole year with a total of 6 weeks off due to illness & holidays
🍑 training smart - i worked on my weaker body parts, widening my back, strengthening my hamstring & not wasting my time with inefficient exercises like cable kickbacks, etc❗️
can’t wait to see what progress this year brings 🙏🏽 cc: @aylish_rutherford
3 67a minute ago
Strength Matters for Jiu Jitsu and all physical sports... you don’t have to be the strongest person, you need to be the strongest person you have the potential for. Anything short of this is a waste of the opportunities you can take advantage of in performance. #bjjpilates#killerinnerthighs#strengthandconditioning
1 5a minute ago
Oh how I've missed my daily smoothies 💚⠀
Banana 🍌 ⠀
Our Chatswood nutritionist @the.foodie.nutritionist was searching for the perfect pick me up to get her through. Scrap the caffeine ☕️ buzz, today was all about a warming velvet beetroot latte. Recipe below:
Soak 1/2 C raw cashews in hot water for an hour, then rinse well.
🍃Blend nuts with 1 1/2 C warm water, 1 Tbsp. each of raw cacao powder and beetroot powder, 1 medjool date, and a good pinch of salt
Blend well to pink frothy gorgeousness, and enjoy the zen 🤗
1 0a minute ago
What a weekend... full of surprises! I cried a lot more than the usual birthdays dang it. 😭🎈🎁
So incredibly grateful for my life and the amazing Earthlings in it. I LOVE birthdays. I love being around the people who mean the most to me. I LOVE reminiscing. I LOVE cake. 😜
Addy I adore you and every little thing you do for me daily. As for Friday, well THAT was just too cute Mr. 😍 #ForeverThankful#Spoilt
Tania you f*cker!!!! Haha I have a serious fear/phobia of balloons team. So rocking up to the gym only to open the container for my class filled with balloons was an experience. 🎈🎈🎈 Bless! that would have taken you all sooooo long to fill that plastic with your stink breath 😜
To my wolf pack who picked me up from work on Saturday and took me away for the night you know who you are. You guys out did yourselves. What a Perfect weekend. Wouldn't have it any other way.
Friends, Family & Clients you guys are just a big bunch of Awesome!!! 😘
1 6a minute ago
I'm 29, WOOOO! When I think back to how I used to view being in my late 20s to how I view it now im there, its completely different! I always had a bit of a plan of where I wanted to be and what I wanted to be doing, what I wanted to have in my life and actually none of that was true, it was just what I THOUGHT I should be doing.
The reality is that there shouldn't be any shoulds, in fact that word shouldn't exist 😂. All that matters is are you doing what you want to be doing in this moment in time? Regardless of your age because it's never too late! If we are always thinking about what we should be doing at any given moment we are never doing what we are meant to be doing and as Joseph Campbell so rightly puts it 'we have to let go of the life we had planned in order to have the life that is waiting for us' because we can never control it, it's written in the stars and no matter how hard you try and fight it it'll always show up!
I'm so grateful for my 29 years on this planet. I'm in love with life, every bit of it and I'm grateful for every person and every experience, good and bad that has crossed my path for without any of those people and any of those experiences I wouldn't be the woman writing this now. I don't know what the next year holds but I know its gonna be a really really good one, I have let go of all fear and I trust fully in being lead to do exactly what im meant to do and I'm SO EXCITED.
This life is a kaleidoscope of wonder and I will dance amongst all of it and make damn sure I enjoy every beat! 🍃🎉💖🌟
1 4a minute ago
RECOVERY IS KEY ❄️🙌 Enter to win a FREE FULL BODY cryotherapy session + a compression therapy session from CryoSpot
HOW TO ENTER:
1. Like this post 👍
2. Tag two friends
Repost for extra entry and tag @cryospot Winner will be announced Wednesday May 30th!
So Why Cryotherapy? 🤔
❄️ Anyone experiencing muscle fatigue ❄️ Knee and joint pain ❄️ Injury
❄️ planters fasciitis ❄️injury prevention -VERY IMPORTANT to be proactive instead of reactive, I learned this the hard way!
❄️ Reduces Pain and inflammation
❄️Decreases muscle soreness (I know a lot of you challengers are hurting right now! This helps So much!)
❄️Faster muscle recovery
❄️Boots metabolism and immune system
❄️Improves blood circulation
❄️Improves sleep pattern
❄️Releases serotonin and endorphins (same feeling as that post workout happiness)
Improves skin elasticity/ reduces appearance of cellulite 💪🏼🙌🏼Also, just a little FYI ..1 session can burn anywhere from 400-800 calories…. yourwelcome
How does your morning look besides if your a Mumma waking up to your children? How do you make time for you? I have started rising a half hour to hour earlier than when Bodhi wakes so I have time for ME.. try it see if it makes your days improve! .
Here a three things you can add to you daily morning routine to draw attention back to the moment.
1. When waking stay in bed for 5 mins and take it all in, look around your room and if that light is starting to beam through the window or meditate for 5-10 minutes to prepare you for your day.
2. Get out in nature or stand close to the window, and listen.. the birds chirping, the wind blowing.
3. Make yourself a coffee and take time to drink it. Just feel the warmth in your hands, breathe in the aroma and the taste when it hits your lips.
Mindfulness is a mental state of being in which you focus on the present moment. It’s a state of awareness in which you are able to notice and acknowledge what is going on both inside you and your surroundings.
1 02 minutes ago
I have ordered some gymshark clothes:)
1 6512 minutes ago
Walking passed these #90210 addresses and brand named stores and my wallet is yelling "turn your ass around" lol
Everyone have a safe #MDW 🤗. I’m headed up to Georgia for the week. I maaaay do a little meet and greet/train Tuesday in Atlanta if you’re in the area and would come leave me “🙋🏻🙋🏻🙋🏻” in the comments! #SundayFunday#ATL
15 78320 minutes ago
Never enough #rawlovin for this household!! Join me this weekend spreading the love and grab some of these fresh, healthy, wholesome products at your local @target and @rawsugarliving will donate a fresh bar of soap to a family in need- I love companies that give back!! And a big #rawthankyou for helpin out!! See you at @target!!! 🧡🧡🧡
23 2201an hour ago
Health is Wealth 💪🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Shoutout to my homies over at @leftlanelifestylewear for always keeping me in the dopest gear! 🔥
💙 Double tap to show some love
➕ Follow my journey: @RyanWhite