The past 24 hours have been nauseating. I wanted to just order a pizza and eat a tub of ice cream. However to continue to move forward in more aspect than one I cooked up dinner. Loaded broccoli and steak. #keto#lowcarb#badday#strongerthanyesterday
I was able to escape from the hospital for a couple hours today and ran for the first time since Big Sur almost 2 months ago, PAIN FREE!! 🙌🏼 it was hard. It was hot. But it felt so good. .
Being by my sisters side the last 5 days in the hospital as she’s faced some tough complications toward the end of her pregnancy has been really tough. Watching someone you love so much experience so much pain is really hard to watch, especially when there is nothing you can do to help or ease the pain 😩 my sister is a rockstar and one of the strongest people I know. This run was for you sis! I love you! 💕 #runhappy#girlswhorun#justrun#sunnydays#thankfulforyou#sistasista#strongerthanyesterday#planterfasciitis@tariannecampbell
Favorite way to spend a Sunday. 🌞 Porch sitting in the sun with my love, @adamcreates. Currently reading: In the Garden of Beasts because WWII literature fascinates me.👌 What’s on your reading list for summer!?
Founder 👉: @king_khieu.
Thoughts? 🤔 What do you guys think?
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THIS WEEK’S WORKOUTS 🎉👉🏼3 runs (28 miles), 2 bike rides (39 miles), 2 megaformer workouts at @instaphysique.lagreefitness, 1 gym lifting session, and 1 yoga class. I’m so happy with this variety right now and intend to build on it a little more with each week. Just over here workin’ on my best, balanced life.🦋🏃🏼♀️🚴🏼♀️💪🏼🧘🏼♀️🥗 #summergoals#balancedlife
7 203an hour ago
Some light tricep work...working hard for that in n out I’m gonna consume in a week 😛🍔
3 16an hour ago
Great post By @fastandswole:
💥INTERMITTENT FASTING CHEAT SHEET💥
New to intermittent fasting and don't know how to get started?
This is what you do.
Push your first meal 5-6 hours after waking up to get started with IF (intermittent fasting). It is flexible and based off of the time you actually wake up. So if you normally wake up at 6am during the week and then 10am on the weekend, you are still ensuring optimal fasting time. If you were just eating during a "feeding window" from 2pm-8pm you can see how fasting from 6am to 2pm is a big difference then 10am to 2pm.
DRINK MORE WATER
If you are fasting you need to be staying really hydrated. Often times people will mistake the sensation of thirst for hunger. So by staying really hydrated you are going to eliminate a lot of those extra hunger pangs. Aim to consume your body weight in ounces of water to make sure you are adequately hydrated.
BLUNT HUNGER WITH CAFFEINE
Caffeine is a stimulant that has an appetite reducing affect. No only that but it will give you a bit of an energy boost to start off your day. I like to drink black coffee during my fasts becasue I like the taste and enjoy it a lot. You may enjoy a zero calorie energy drink instead or even just seltzer water. Seltzer water doesn't necessarily have caffeine but it is a great change up with some flavor from regular water.
Keep yourself busy during your fast. So focus on being producing and getting sh*t done. When you're focused on productivity you will have less time to worry about food and hunger. IF also promotes mental clarity, and focus, meaning you can get more done!
STRATEGICALLY USE FRUIT
NOW I know that eating a piece of fruit does technically break your fast. BUT the main purpose of using intermittent fasting is to push your meals back later in the day. This makes your meals larger and more satisfying, making it easier to adhere to a fat loss plan, or maintain your weight. So by having a banana or apple for example you can satisfy that little bit of hunger, and push that first big meal back another couple hours.
Know anyone struggling to lose fat and build muscle? Send them here.
After almost a year since I moved out on my own, I FINALLY brought my bike home from my grandparents house. This girl will be biking more this summer. And I will figure out a way to bring it to trails out of Northfield. Who knows I may be able to fit it in my car. And I just saw that Serenity photo bombed. 😂 #healthylifechoices#exercise#biking#strongerthanyesterday#sillycat 👍🚲💪🚴
Am I a Yoga Master? Not even close.🧘🏼♀️
I am hardly flexible and my sense of balance is absolutely terrible. But I am making an effort to get better!
Life is just like starting yoga for the first time. You aren’t going to be the most graceful person in the room, you will probably fall a few times and you’re going to be terrified because you have NO IDEA what is going on. Downward facing dog, Sphinx, Warrior ll lol what is my teacher even saying!?!?
However, you keep giving it your best effort, you push aside your fear and jump right in. You eventually become more confident and develop into the person you wanted to be from day 1! ♥️🌈✨
6 2731 hours ago
Getting in some squat volume at 140kg x 5, after a weekend off and before heading to the Lake District for a few days. I have always gotten a bit agitated when having multiple days off from training in a row, but it’s always important to remember how necessary it is to have balance in your life. - It’s easy to go from one extreme to another but what’s really hard is creating balance. ⚖️ Make time to enjoy healthy foods and unhealthy foods, go to the gym as much as you can, but don’t let it ruin your day if you have to miss a training session. You can apply this to anything from work to education. Create balance. 🍌🍕🏋🏻♂️
I post every day because I want to share my journey, my mindset, my workouts, etc. I changed my instagram over to a fitness one because this is my passion. I want you to think about what you’re passionate about and I want you to fight for it. Sometimes you will get down, sometimes you will get discouraged, but EVERY TIME you should stay determined. Don’t give up on your goals, don’t give up on your dreams. ———————
Never compare someone else’s success to yours. It doesn’t matter how many followers someone has, it doesn’t matter how many likes someone receives, often at times we let social media control how we feel. It’s not about having abs or not, or being super skinny, or having a big bum, life is more than that. Go after your dreams, go after your passion. Wake up every day doing what you love. ————————
If you made it this far into the caption (( my captions are long )) I want to thank you for taking the time to read it. I put my heart into every single one of them. I decided I’m going to do a giveaway. (Giveaway post coming really soon) (( turn on post notifications to find out when )) I want to thank those who support me and my page because you have no idea how much it means to me! For now i would love for you to do the following.💙 1️⃣ Tag someone you’re thankful for and tell them why.
2️⃣ Tell me one of your goals. I would love to hear them 💗
Post By @jmaxfitness: HOW TO MELT BELLY FAT by @jmaxfitness
It turns out that there's a morning "6-pack ritual" discovered by Danish scientists (and used by celebrities) to melt belly fat and sculpt 6-pack abs.
The research shows that you can directly target (spot reduce) belly fat, and there's a simple formula to doing it. Until this study was released, it was believed that spot reduction was a myth, but now we know this is false. Here's what to do to melt belly fat:
In the morning while fasted (before eating breakfast), train your abdominal and core muscles directly in a circuit fashion. Make sure the ab exercises are stimulating your abdominals. You should feel your abs burning and movements should be pain free.
After 5-6 minutes of this, follow the direct ab training with HIIT cardio. Research shows that stimulation of the muscle group followed by HIIT cardio will preferentially melt the fat of the target area.
If you do all of this fasted, you'll lose more fat (this was Hugh Jackman's secret for getting shredded for his role in Wolverine).
Lastly, you're not going to lose any fat unless you're in a Caloric deficit. Eat enough food so you're losing 1-2lbs per week (minimum). If you're not in a Caloric deficit, you're not going to get those Dothraki abs.
What's your favorite abs exercise? Let me know below.
Do what you love to do. Not what you think you are supposed to love to do.
I hate to see others following a path that they know is not theirs but tend to take it anyways because of their friends or family pressures.
Sometimes you have to face the fears and risk what you have for a dream that you envision. If a goal or dream has been lingering in your mind - then it is worth taking the risk for.
Dream. Believe. Achieve ✨💪🏻
A key to success **psst** I’ll share one: Being comfortable with success that doesn’t always appear obvious to onlookers.
Sometimes what others consider “a big deal" is simply a minute stepping stone for another. Just as a cigar is sometimes simply a cigar, a race is sometimes simply just another race to keep on keeping on—that weekend my eye was on a whole ‘nother target than the one beneath my feet that present day.
Two weekends ago I had planned on and looked forward to being in Spain 🇪🇸 for the @iaaf_athletics 20km World Challenge Series hosted in La Coruña. Last minute my coach and I decided to postpone until next year so as to focus more on next weekend’s Outdoor Nationals in Iowa. And that’s what we’re doing.
I didn’t care for or plan on attending the 10km that weekend. However, I’m glad I went because it was a triumphant weekend despite how it may appear to onlookers. The triumph wasn’t on the track because I wasn’t there for that. The triumph is internal. I had A LOT on my mind going into that race. I was beginning to feel a tickle in my throat. I was tired, physically and mentally. My crossing that finish line and what followed is where the #triumph begins to shape itself: the quick hug exchange with competitors who met their individual goal for that day, and hug exchange with the announcer and friend I hadn’t seen for a few months, a wonderful coffee chat with my dad that helped me put some of the stuff on my mind into #hardtruth graspable perspective, a bonding chat with my boyfriend’s aunt and uncle before departing San Diego, a 5-hr car ride with a friend on the phone that (even though I was voiceless because I woke up with no voice) kept me laughing...There is a lot of stuff that go on in the background for each of us—hidden or not hidden but somewhat blurred. What isn’t obvious to the onlookers and even the beholder at the moment was this: that weekend was the beginning of overcoming something that gnaws at me deep within. #wegetbywithalittlehelpfromourfriends#filledwithgratitude#strongerthanyesterday
Photo cr: @kingwoodworker