Bonus video: Cardio planking options!
I decided to demonstrate some plank variations that really get the heart pumping. Wow – these were tough after completing 45 minutes of HIIT. I was so tired, my legs felt like cement (see wide mountain climbers and the hops at the end). But this is a lesson to keep going and do your best. Don’t worry about what anyone else is doing. Just focus on doing what you can do in the moment.
You can add these to a HIIT workout with other exercises or do these as a HIIT plank circuit on their own. Determine your work-to-rest ratio and build from there.
Good luck with building that strong core!
oblique mountain climbers
wide mountain climbers
in-and-out plank hops
1 225 minutes ago
@kayla_itsines regram, and she didn't get where she is without taking and giving a few punches.
But my bet .. she gave more than she took 👑
Next couple of weeks are going to be stressful, unorganized, and chaotic. 3 feelings I hate the most all combined together.
Problem is, 99% of it I have no control over either.
Guess when things blow up I'll have a nice fire show to watch 🙄
The gym is always better with a #doggo
Lola & Arynn always make my day when I see them!
Arynn has been SUPER consistent in the gym for the last year, and undoubtedly one of my most dedicated clients, she always hits the gym, even when she’s not feeling 100% she’s spent A whole year training 3 or more times a week, an accomplishment most people never reach, with that She has gained confidence, muscle, and strength!
Great job Arynn!! Keep up the great work!!
Topical Workout Enhancers. Do you need them? Do they really help those ‘problem’ areas?? Here are my thoughts.
Topical enhancers contain natural and effective ingredients that help to improve your workout. These ingredients are said to increase sweating and burn more calories. I have personally tried the following 3 products- continue reading for my reviews below- but here’s what their websites had to say about their products.
1) Increase Circulation
2) Accelerate sweating during exercise
3) Burn Fat
4) Fight Muscle Fatigue
5) Thermogenic Effect
6) Faster weight loss
7) Enhanced muscle tone
8) Faster Recovery
1) Targets slow to respond/stubborn areas
2) Promotes increased circulation and sweating
3) Clean Gel application
4) Rapidly Dries
1) All Natural
2) Sweat Intensifier
3) Increased blood flow and circulation
4) Help with stretch marks and scarring
5) Anti-Aging benefits
6) Great for dry skin
7) Collagen Production
8) Tightening up
9) Injury Recovery and prevention
Continued in comments! 👇👇
🍔 Post #MurphWorkout (41:54) munch to replenish the calories...and then some haha...2000 calories later and now i need a nap 😴 #Foodcoma
But it was so good 🤤 #worthit
1 1248 minutes ago
Hey You! Yes you, babe!
Have you ever been trying on clothes and thought to yourself “damn, I’m not fit enough to pull this off", or look at your active friends and thought “I’d like to start going to the gym, but I’m not fit enough”. Well I can tell you that probably all of you reading this, have at some point put yourself down because you didn’t/don’t like who you are. Because I have!
But I can tell you, that no matter how many squats, or how many steady state hours you spend on the goddamn treadmill will change how you see yourself.
These qualities have to come from a higher mindset, and girl you have got to appreciate you for you!
Now I’m not saying that working hard for that booty isn’t worth it, because it TOTALLY is! But you have to mentally love where you are coming from, and accept yourself, curves and all.
Before you can actually change what you physically look like, you have to change that mindset and know that you are a badass, and you are worthy of whatever the hell you want.
If you change your mindset to believe that you are a boss ass bitch, you will guaranteed start treating yourself like one.
Once you can connect your body to your badassery( ya that’s a word) you will discover a whole new world. A world where you are strong, worthy, beautiful, and ya… a boss ass bitch.
So grab your mindset by the balls and start planning your life around positive daily habits, because if you can’t appreciate the body you’re in, you likely never will. Does all this happen over night?! Hell NO! But with continuous fitness goals surrounded around loving, respecting, and pushing yourself, you will create not only the body, but the lifestyle you have always wanted.
I love to discover this beautiful country I live in, and I LOVE that I am able to get up and go canoeing whenever I want. I appreciate that my body can do all these amazing things, that let me live such a crazy wonderful life!
What does your body do that makes you appreciate it?
Hip Thrust 🍑💪 6x10 225 lbs 〰️
My favourite exercise for glutes, hip extensors and pelvic stabilizers!
Rule number one: don’t make eye contact with others while doing hip thrusts @g.em.d 😘😝
But seriously, if you haven’t added these to your training program you should!!
They improve glute strength, shape and size.
Help improve your deadlifts and squats.
Improves body posture, it helps lots with my APT (anterior pelvic tilt).
Increases strength in your lower back and legs and refines leg, ankle, knee, pelvis and hip movements.
Next week I’m going for 3 plates 💀🍑 #legday#hipthrust#yeg#yegfitness#exercisetips#onlinecoaching#wellness#trainhard#bootybootybooty#ilikebigbutts
3 48an hour ago
Literally my feelings, on the left, towards food after my first show (see previous post) and thankfully my feelings towards food, on the right, right now.. BUT the ice cream is Halo Top and only 400 calories 😅🤣 #lovethyself#feedthyselfasthotheelovethyself#lol
Have you guys met Jacob yet? 👋
He's a kinesiology student from the University of Alberta doing some work with us. If you see him in clinic make sure you say hi!
Jacob helped make this video to remind us the importance of proper back mechanics when lifting.
Here are your general rules to safe lifting: 💪🏻 1. Don't lift in a twisted position. Make sure whatever you are lifting is directly in front of you.
2. Keep the object as close to you as possible. This prevents strain if you had to reach out & extend, (increasing the lever arm), thereby increasing the amount of strength required to lift the object.
3. Keep your back in its close-pack position. What's the Close-packed Position? It's the position with the most amount of joint congruency (joint surfaces touching), where joint capsule and supporting ligaments are maximally tight, and accessory motion of the joint is minimized. Translation: the most stable position of the joint!
So, for the lower back the close-packed position is EXTENSION. This means maximum back arch! So, when you lift: stick your chest out and your bum out. .
1 231 hours ago
I see so many beauty bloggers or spray tan salons advising to exfoliate, shower & shave right before applying self-tanner and it makes me crazy! You do NOT want to do this before your spray tan session. This can actually hinder your spray tan results!
Doing so can result in a lighter tan and a patchy or streaky development! Scrubs, exfoliants, soaps, hair conditioners, shampoo, shaving cream and other products leave an invisible film on the skin. This can affect the tan and result in a patchy or streaky application.
First off, when you shower right before you are hydrating your skin. When you get a spray tan right after (even a few hours after) your skin will not absorb as much of the product since your skin is already hydrated! In turn your skin will look as if you barely have any tan!
Anytime I see spray tan solution being repelled by my client’s skin it is because they always showered right before.
Streaky legs? -Chances are you shaved right before. Shaving creams and razors with moisturizing strips leave an invisible film blocking the absorption of the sunless tanner. Following the instructions that are given will result in a flawless, natural looking tan 💛
—Taste Of Edmonton!—
We made a super unplanned trip (we literally got out of bed, said let’s go, got ready and went!) to @tasteofedm which turned out to be such a fun success!! Minus the fact that EVERYTHING we got, our children wanted all of it....good thing we brought different snacks for them😂 Don’t worry, we did share some with them but not all cause mom + dad needed more of the yummy eats💁🏼♀️ It was beautiful weather (in some spots it was really hot from the sun) and they had the sprinklers going in the middle every now and then which ended up being my girls favorite thing EVER! The second pic is most of what we got, I forgot to add some other yummy things, aka, totally forgot to take photos of them cause ewe age it so fast🐷
Those of you who are in Edmonton, definitely go! I absolutely LOVE going every year because it lets you have a taste of different places, places I haven’t even been to or even HEARD of and/or never thought of trying! So this gives you ideas and puts your taste buds on a ride! We have new found love restaurants that we’ll definitely be making a visit to in the near future😍
Hope you’re all having a great start to your weekend!! Do me a favor, even if you aren’t in Edmonton, try something NEW! It’s so much fun trying new things and you may even like it and want more of it!
7 521 hours ago
Getting out of your comfort zone is not always an easy thing 🤤 but it’s always worthy 💯
I was aiming for a quick warm up run 🏃🏾💨 then a stair workout but through the run I decided to get out of my comfort zone thinking 🤔 it’ll be very quick but little did i know
Many things where going through my mind:
- Go back, it’s slippery, you can fall
- Then I hit some nice view area keep going
- OMG, so much mud, up on the edge of the hills ... like WTF who made this path lol
In the end after reaching it: You know when you win a fight you didn’t expect to win 🤣😂 ... Well Luck is when preparation and consistency in what you do meet. It’s a bit uncomfortable at first then you get better at it so you get use to it while others think it’s easy for you to go through it - Always strive to do things that will make you grow 🐵
180 Jump Rotation Medball Throws. Great exercise for explosive rotational power and coordination. Perfect exercise when off season training for Golf, Hockey, Baseball, Rugby, Tennis, wait a minute... I guess pretty much all sports involve explosive rotation, so SPORTS.
Anyone else running into the weekend?
These fall views will be here before we know it, and we want to take advantage of every bit of summer sunshine while we can!
Are you basking in the heat or dreaming of fall colors?
3 242 hours ago
**4 months living in an RV** I have learnt so much during this time and there have been so many positives, I’ll list a few. -cleaning my “house“ takes less than 10 minutes
-I am much less wasteful, I don’t waste food(small fridge=small trips), reuse bags, use minimal water, minimal power. My foot print is very small #gogreen
-I don’t buy “stuff” I don’t have room for it and it makes me think about all purchases
-I save $2000+ monthly
-It’s a cute space, everything I need, no more. No less.
-Freedom to travel as I please without ever needing to pack! Everything I own is with me. I’m ready for every adventure always.
-I don’t have wifi so when I connect at a coffee shop etc I am much more productive.
-Less time spend on social media
-Air conditioning in 100 square feet makes it SO COLD. I love it. -More organized. Everything has a purpose and a place
The thing I miss most is my bathtub! But I have a hot tub, steam room and sauna at the gym so I’m okay ☺️. I was always interested in this unconventional life but never thought I would do it, but I’m sure happy I did. .
What I’ve learned is that most people in this world are all just talk. There is no actual follow through. That’s why if you have any fragment of discipline to actually follow through with your words/goals, people will respect you. Take responsibility. Take accountability. Change your future.
Did you think it was just airplanes? We are happy to announce that our FMX show is back this year! Come see the incredible performances!
4 403 hours ago
Effort Vs Results 🎉
📌 One of the biggest issues we see when it comes to working towards your fitness goals is effort vs results.
🏃♂️ People think that if they just put in more effort they will see results. Be it running faster on the treadmill or lifting heavier. The thing is that this is not always the case. Especially when it comes to beginners in the gym.
📉 Just because you are putting more effort into something does not mean you will see results. For example if your goals are to lose weight. Running like a mad person on the treadmill for 25 minutes isn't the most efficient to do so. Weight training would be a better choice.
😅 If the picture on the left describes your current situation don't fret!
The silver lining here is that you are willing to and already putting the needed effort into your workouts. Now imagine if you were steered on the right path to success. If you put that same level of effort into the right areas. THAT is what will help you see success!
😁 We are officially launching our Online Coaching program tomorrow! Keep an eye on the next post for more detailed information. 👌
#katalaizen#onlinecoaching#nutritioncoach#youngprofessionals#yeg #780 #terwilleger#habits#discipline#effort#results#mindsetiseverything#onlinecoach#accountabilitycoach#makeprogress#hustleharder#roadmaptosuccess#yegfitness#yycfitness#irishfitfam#fatloss#musclebuilding
Happy Friday Friends! 💕 To be honest I wasn’t feeling very motivated to get my workout done today, but once I started getting warmed up I felt ready to smash it 🔥 Sometimes you just have to start!
Day 5 of the #fitlifefitme guide is done! Today was an at home full body circuit 💦
I hope you’re all having an amazing start to the weekend! 💛
At first they’ll ask you why you’re doing it. Then they’ll ask you how. 😏 stay in your own lane. Do what you need to do. Screw the outside judgement. And watch what happens. Most doubters are people who are too scared to do what you’re doing. 💥 #beundeniable
70 11793 days ago
When you have fun at work every day, it doesn’t feel like work. I couldn’t have asked for a better partner, I genuinely look forward to coming back to work (even after fun weekends away). ❤️ (@shelinamegan here too but unfortunately was having a bad eyebrow day so no selfie)
• V I B E S • ✌🏽 How do you change the vibe in the room when you enter it? We attract the vibes that we give off - if we send good vibes out into the universe, the returns are always greater than we can imagine 💗 Who is enjoying this hot weather? 🙋🏽♀️ #goodvibesonly#positivevibes#straightvibin 📷: @desilesphotography