front squats 3x7 @ 120lb RPE 7.5
guys this is so exciting the next post y’all see from me i’ll be out in the motherland!! gonna be gone for 3 weeks and tbh i was gonna disable my account at first but i need attention to feel relevant. jk i could stay indoors for the rest of my life and be content. i’ll try my best to keep y’all entertained even with the lack of lifting content though (ෆ❛ัᵌ❛ัෆ)
also dropped off my bbygrl at my friend’s yesterday and i’m already missing her a bunch. is this why millennials would rather have pets than kids now?? bc pets don’t mind overbearing mothers???? ฅ ̳͒•ˑ̫• ̳͒ฅ♡
Thailand vlogs coming out soon! Make sure you’re subscribed to my YouTube channel: Christie McFit to be the first one to watch! You won’t wanna miss this 🙌 Comment below what you’re most excited to see in my vlogs! 👇
THE STRENGTH SCHOOL: TERM 2
Less than a month now to go and we have still have spots available!
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We’re looking for another 15 committed females, who not only want to get stronger, but want to learn HOW to get themselves stronger.
15 females willing to do what’s necessary to take their progress into their own hands.
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For more info head to our website (link in bio).
Video Credit: @crystalrae__
a lil’ leg finisher for you guys to try out for your next leg sess. 👏🏼🌝 it was hell of a good one let me tell you that. set your timer for 30 sec per exercises & do 3 rounds, rest 45 sec after each round. 💃🏼 happy weekend babes! #legworkout#fridaymood#finisher
GET THEM GUNS WITH A TRX CABLE 💪
•I didn’t start for real lifting upper body until this year and wow have I seen some subtle changes 👀
•My spaghetti arms have finally gained some muscle and I’m finally getting more proportioned 🙌
•These moves are great for beginners who never use the TRX cable (me)
4️⃣x10: Low row (body at 45 degree angle)
4️⃣x10: Low wide-grip pulls (body at 45 degree angle)
📝Side note: When performing these exercises, you are going against gravity and lifting most of your body weight sooo you will def start feeling the burn after a couple of reps
5 522 hours ago
so Jacksonville has been raining ever since my plane landed here..😂🤷🏼♀️ and anyone who knows me, knows I’m OBSESSED with buying bikinis 👙 and here’s the latest 😍
If there’s three things I miss most about Texas it’s the sun ☀️ the tacos 🌮 and my family 👨👩👧
Good news is around the corner though! We have a vacation coming up in Destin, Fl with some sun ☀️ off season = tacos 🌮 and a future vacation back home to see the family 👨👩👧 .
Life is about balance. Finding the sun after the storm. Going through rough times to get to the smooth. I’m excited to see what the rest of this year has in store for me. Can’t say much, but there are BIG things coming from this little Mexicana 💃🏻 🧡
Death by leg day💀
1️⃣🅰️ Back squat; 8-10 reps; tempo 3210
30 second rest
1️⃣🅱️: Split lunge; 8-10 reps each leg; tempo 3010 —
60 second rest then repeat another 3 times
2️⃣🅰️: RDL; 8-10 reps; 3110 tempo
30 seconds rest
2️⃣🅱️: Leg curl; 8-10 reps; 4010 tempo
60 second rest and then repeat another 3 times
3️⃣🅰️: leg press; 10 reps
3️⃣🅱️ calf raises; 12 reps —
rest 60 seconds and repeat another 3 times
Drink your BCAA’s or protein and cry yourself to sleep outta pain 😂 // example for tempo numbers: for 3210 on squats = 3s down 2 second pause 1 sec on the way up and the 0 means to go directly into next rep dont rest at the top. Leg curl 4010 = 4s to finish the curl no pause then fast back out —
Outfit: top @amazon leggings @gymshark@gymsharkwomen
Jumping rope! It's one of my favorite ways to warm up, but a few days ago I used it as a form of HIIT. It was awesome! Got me more out of breath than running! Happy to use my shoe coming untied as an excuse to take a little break there lol. I did 3 minutes straight then 1 minute of rest, and I did that 5 times total. 💪🏼 What's your favorite form of HIIT?
Oh how I love squats 😻
147.5kg(325lbs) ⚪️⚪️⚪️ FL State Record ‼️
Really wanted to get a little pr and hit 330 at this meet but I’m happy we played it safe. Now just gotta get my hip shift under control so I can come back with an even bigger squat 😈 Bw 123lbs #jewskiprogram#powerlifting#usapl#floridapowerlifting
PEERFECTION comes on Fridays! Our new PERFECT tank is now available online. PERFECT tank, PERFECT fit, PERFECT price.
Available in 9 colors.
Fitted at the chest and a little loose at the waist.
60% Cotton, 40% Polyester to keep you dry during your workouts.
Ab-circuit for you to try! Reposting theses exercises, because there’re my favorites for abs. Tag your workout partner! 👯♀️ Nutrition is very important when you want to see your abdominals muscles, but also training them won't hurt anyone!! 💁🏻♀️You can do (3x of 15) Slow and controlled reps. Happy Thursday beautiful people! .
Workout Guides & Customized Meal Plans are available at WWW.HEIDYESPAILLAT.COM 💕
Sometimes all you have to do is go for it. Take a breath and jump. Because here’s the thing, you can spend forever standing at the food of the diving board, and you will always find a reason not to go in. It’s too high; it might hurt; you might swallow water. And all of those things are true, but you know what else is true? You’ll waste a perfectly good life standing on the edge when really the most beautiful thing you could do if go for it. Take the jump.
SO INCREDIBLY HONORED 😊🙏
I was asked by my NASM family to be one of the keynote speakers this year at the Optima conference and I was floored to say the least. When moments like this happen I immediately go back to my first internship 8+ years ago when I sat in a room with some of the smartest trainers and wondered how the h*ll I was ever going to become even a fraction of who they were.
Eventually I realized that my path to becoming the best trainer I could be was accepting that I would never be any of them. We’re all different and we each bring our own unique gifts to this industry (and this world). After YEARS of beating myself up for not being as smart as those around me I finally decided to take another approach. I started focusing on the things I was good at. I knew enough about the human body to lead people through safe, effective programs. I was creative with my movement and could keep people engaged and excited about their workouts. And most importantly I cared. I was invested in the success of every single person I trained and they each knew that.
I’m saying all that to say that we are ALL different and that is what makes us special. Don’t compare yourself to those around you. Have a dream and believe in your own unique gifts. If you can do that your light will shine so bright that you light up the world around you and THAT is what this industry (and world) needs!
Long winded post but I’m so honored that my NASM family has asked me to speak this year and this post is just a little taste of what I will be talking about 😊 Hope to see you there! 💙 (if you want to learn more about Optima just click the link in my bio).