Is Sunday really a Sunday if it’s a long weekend? 🤯🤔 Super excited to get to see extended family today & celebrate milestones! Missing Lex but don’t worry, I’ll be back tomorrow for a quick sec. ACTUALLLY...only going back to Lex for 2 days then flying back out to see my man @akelly75 graduate!!! Lots of fun stuff happening & still staying on track with my 30 Days To Healthy Living Challenge ❤️
1 52 minutes ago
”Your body is art. Your body is unique. Make it to your masterpiece.” Jag ska sluta stå framför spegeln och hata min kropp. Det är mitt löfte till mig själv.
Det får ta mig år att komma dit. Men jag tänker inte längre stirra och se ner på mig själv eller säga ”jag hatar min kropp”. Alla kroppar är unika, alla kroppar är vackra - oavsett storlek. Det finns inga rätt eller fel. Huvudsaken är att du trivs med dig själv. Resten spelar ingen roll. Det är ändå bara ett yttre fodral.
Currently hangin out at home today bc it snowed a bunch but I found these gems 💎
The right is from a post back in October so it’s been almost 4 months! Despite it being 4 months I have to say all around my body just feels better. By better I mean that I hardly have any joint pain in my body which I know you’d think that exercise does the opposite, but prior to going back to the gym I had taken a super long break.
I was having a bunch of probs with my body and having tests done but the body aches and pains everyday got so bad that there were days I’d just cry in my dorm room in my bed bc it hurt my back to even get up 🤕 sure it might sound wimpy but I have a relatively high pain tolerance and I was not used to have pains so all of that put my fitness on hold. Shit happens 🥺🤷🏻♀️
Looking back I’m proud of myself for enduring all of it and pushing myself as hard as I do now. Honestly without that experience I feel like I would’ve never even made this insta and at least now I know what’s wrong with my body 🤣have a rockin day and kill your workouts 🤘🏽💪🏽💜😂 oh and don’t forget that consistency is key and results take time 🙏🏽
I feel like January is kinda flying by? I’m finally getting over being sick (almost a week now 🥵 fml) And I’m ready to start smashing some goals!!
If you’re ready to smash your goals & take on the new year, join @1upnutrition’s 8 week transformation challenge!! You’ll get to access to personalized meal plans/workouts & there’s a facebook group to keep you accountable 🤩 Did I mention they’re giving away a total of $50,000 to 10 winners?? 🥳
This 8 week challenge is also free!! So if you’re having trouble achieving your goals, or just want a challenge, sign up!! Links in bio 🤗
5 205 minutes ago
Sometimes it fully dawns on me that we live in a society that is constantly full of hate. Hate towards how you dress, how you look, the colour of your skin, how you compose yourself - the list is COMPLETELY endless. And it’s sad! Because here I am, minding my own business, doing my own thing and some people out there won’t like me for it.
But the thing is, that doesn’t bother me! To some, I may not have a ‘womanly’ shape, my quads may be too big, I wear a guys hoodie to the gym - whatever it may be... JESSIE DON’T CARE 🤓
My names Jess, I love what I do, I love how I look, I’m happy and a respectable person of everyone, no matter what or who they look like 🙌🏻 And you shouldn’t care too!
Just a little Sunday thought, hope you’re all having a good day ❤️
1 186 minutes ago
HAPPY SUNDAY!!! 📚💤 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just a quick post tonight about how I discovered I could do a pull-up.
The first time I got a pull-up I grabbed the bar and told myself I wasn’t letting go until I got one rep. I pulled with absolutely everything I could and used some leg momentum and then from there I’ve just made myself train them every single week.
I hope you’re all well rested and ready for next week 😊 Were taking Grumpy to the pub 😂🐶 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
3 256 minutes ago
I don't get motivated every single day, but I LOVE what I do and that's what keeps me going ❤
Stay focused on the end goal but also make sure that you ENJOY the process at the same time. After all it is a lifestyle change and not just a fad diet!
Many of my 'diets' or routines have failed in the past because I didn't actually love what I was doing. I was only doing it because I thought it was the ONLY way 😅 But thats not true. I believe you CAN achieve your goals in YOUR own way ☝️
To reach your goals, there is no need to completely copy other people's workout split or diet to get there. If you're a bit lost with what to do, I suggest using other workouts/diets you find as a GUIDE and then changing it to fit YOU and your lifestyle.
There's no need to keep doing a workout or eat something you hate 💁♀️ If you don't wanna eat a kale salad, don't 🥗 If you don't wanna do burpees, don't (i havent done one in forever lol) There are so many options out there. Explore them, find out which workouts/diet you like most and just keep doing it 💪🔥❤ do what works for YOU and you'll get there trust me 😎
have to take a sec here to talk about my nutrition because as we all know, it’s 80% nutrition & only 20% fitness🍎
you all may or may not know that i’ve been partnered with an amazing health & wellness company for just over a year now which i made the decision to do after using the products for some time⏱
my 1 year transformation wasn’t just from going to the gym 5-6 days a week or from doing hours of cardio (i actually do the bare minimum for cardio🤷🏼♀️). it was from putting good food in my body❗️❗️
the way they’ve changed my workouts, my sleep quality, my energy, even my SKIN🤯 -
knowing that what i’m putting into my body is the best for me is so important, & knowing i can follow something that isn’t a diet & doesn’t restrict me from eating the things i normally do??? the best🤩
my life’s been a lot different (physically & financially) since i made the change last year & i couldn’t be happier. i’ve been helping people do this for a year & it puts a smile on my face knowing i’m doing this for others too🤗 -
right now we’re offering FREE membership for a limited time!! guaranteed to lose 10lbs in 30 days or your money back!!😍
day 20/66 @gymshark🦈
TRAINING INTENSITY... the most overlooked aspect of training⬇️
For so long on my fitness journey I was focused on weights, reps, what the best exercise was for targeting each muscle I wanted to train🏋🏻♀️, should I take preworkout or not, does the anabolic post workout window really work, etc. They were all important questions to ask but really, I was neglecting one aspect of my training...
Its hard to measure. Sure, we have % of our 1 rep max and we can do research and try to find our best answer at what is most “optimal” amount of sets, reps, etc🤔
And you know, not every session has to be the session where you just obliterate your muscles😭 Its good to have structure and know when its too far🙌🏻
But sometimes you just gotta train hard based off of how hard it FEELS to you. Sometimes ditching the good ol’ structure and just training in a different way is enough to stimulate your muscles for growth📈
Example: train heavy🏋🏻♀️if you have been training high rep. vice versa
Example: train with a new exercise. or even the same exercise but in different order. try circuit training. try doing cardio🏃🏻♂️before v.s. after you weight train. or both
Example: pause at the bottom of the rep😭 slow down the rep. speed up the rep. go for “touch and go’s” more often.
Example: train different muscles💪🏻 together. ones that maybe “shouldn’t” in your own rulebook.
Intensity is key not just for helping reach your goals, but to help those #mentalgains 💪🏻🧠redefine what it really means to be brave in the gym🏋🏻♀️ Dont forget to breathe and channel in what means most to you🙋🏻♂️Life is a mental game, so lets get after it fam✨
10 618 minutes ago
🔶️ - Hamtring/ Hip Opener - 🔶️. This exerscise is great for post workouts as it improves the flexibility for hamstrings, calves and opens up the hips. It also releases the pelvis, ankles, lower back and hip joints. .
Hold the pose for 2 min and finish the exercise off by bending one leg at a time, 5 reps on each leg. .
. 🔸️Spread the legs wide, keeping them straight.
🔸️Bend over and let your upper body relax down, without hunching your back.
🔸️Long deep breaths as you sink into the pose.
🍕HOW TO STICK TO YOUR HEALTHY LIFESTYLE? 🍕
If u make goals then you have something to work for. You have something to stay motivated for! You will go to the gym and you will eat everything you need! It makes you feel good ! My goal for the upcoming months is to gain more muscles 💪🏼 Im working really hard for it because I want to achieve my goal!
📃Use a diet plan and meal prep
Using a diet plan is way easier than thinking about what you’re going to eat that day. When you know what to eat it’s easy. If you dont know, you can buy a diet plan or buy a guide! There are a lots of guides which are effective ! @hannaoeberg@krissycela have guides ! I would def recommend them. When you know what to eat, meal prep is the key🔑! Your food is already done and you can take it out of the fridge whenever you want and take it with you! To class or work! It cost 1hr-2hr of your time and you have your food prepped for the whole week! 🗓
🏋🏽♀Use an exercise plan
Make sure you know what you’re going to train each day. Write it down and write down the exercises🖊! You can take it with you so you know what you need to do in the gym. It makes you feel comfortable and you can do all the exercises right away. If you not familiair with exercises I would def recommend a guide like I’ve said before !
Sometimes its hard to stay motivated and going to the gym each time. For me also.. sometimes I dont have the energy or dont feel well but going to the gym will help you! Make it a routine and not a thing you have to do. Make it easy for yourself and it goes automatically! Have fun and enjoy your healthy lifestyle!
💓do you have tip for a healthy lifestyle? Let me know!!!💓
17 4113 minutes ago
Been playing around with boomerangs all afternoon, and of course my fave one is where I look grumpy as hell in my @gymshark hoodie💛
I just want pumpkin shoulders okay???🎃
Try this cable only shoulder workout next time you hit shoulders!
🌸Rear delt fly
🌸Single arm upright row
So, I know it’s not Monday yet, but today is the day to prep for a new week. Sundays can be used for anything you need, but for me it’s a day to recommit to my goals and figure out what actions I’ll take this next week to get there! There is no secret to it, YOU just have to do it!
👊🏼Stay HUNGRY, stay MOVING, because forward is forward and if you keep it in drive, you’ll achieve what you want. 👊🏼When you know what you’re worth, you’ll do what it takes to get yourself to where you want to be!! Hope everyone had a refreshing weekend, & I can’t wait to see what’s to come this last week of January!🌟
Когда с подружкой пошли в зал😏💪🏼
Отмечай свою подружку😁😋
Это было не просто, и нашим лицам это видно, когда мы переворачиваемся😅😅😅
🍉Залипательно😋 или дурочки какие-то?😂😂
2 1018 minutes ago
I am trying, however I’ve done so much drinking this weekend, I NEED TO SORT MY LIFE OUT! Hopefully I’ll get back in the gym and smash it, but let’s see #gymshark66
3 2318 minutes ago
Upper body days are my favorite! I used to hate to do upper body, but then I realized I had an imbalance in my body and grew to love it!! I feel so strong and capable of doing a lot more workouts now that I’ve improved my upper body strength. Don’t neglect your upper body ladies!! It gives an appearance of an hourglass figure and you can kick someone’s ass💅🏼Upper body workout coming soon!! Have a wonderful day, whether today is your off day or not, kill it!!
get your core & heart stronger all in one🔥
⬆️don’t forget to double tap and save so you can try!!⬆️
repeat 4 times 1 min rest:
1️⃣scissor kick w medicine ball (10)
2️⃣in & out box jump squats (10)
3️⃣crunch to v up (10)
4️⃣burpee without pushup (10)
5️⃣walking plank (10)
ITS BACK/SHOULDER/BICEP DAY BABBYYY!! this burned so good, try it try it try it, don’t neglect dat upper body🔥
i lifted heavier weights today so some i did more reps and some i did less reps but dats okkk bc i can already feel that muscle tearing and building 🤪
⬆️don’t forget to double tap and save so you can try this!⬆️
repeat 3 times:
1️⃣dumbbell row (20)
2️⃣barbell bicep curl (20)
3️⃣barbell bent over row (10)
4️⃣dumbbell upper cut (20)
5️⃣barbell upright row (10)
6️⃣push off’s (10) (ok i kept sliding bc of that damn floor but ow)
18 1142 days ago
⬆️don’t forget to double tap and save so you can try this!!⬆️
3 rounds, first round do 20, second round 15, third round 10
2️⃣ceiling punch throughs
3️⃣bicycle upper body hold w medicine ball
NOTE: you can make this harder w more reps or easier w less, totally up to you.💛
newest @gymshark haul is now live on my youtube channel! it’s full of new goodies 🙈 and is it just me, or do you also love watching clothing hauls? they’re soothing to me! 🌟
i am now off to the gym to film a HIIT workout for youtube!
youtube video suggestions are always welcome 🌟
have an amazing saturday 🍉
wearing @gymsharkwomen slounge bra and running shorts 🖤
146 593018 hours ago
Viime vuonna oltiin vähän eri maisemissa 🌴 Ei sais katella näitä kuvia ku joutuu pian varata uuen matkan 😜 #bali
5 39237 minutes ago
Out here getting stronger than yesterday 💫 who’s with meeeeeeeee???
Just a little reminder on this beautiful Saturday incase u forgot.. you are all beautiful, amazing, & strong✨💕 You all have something different to bring to the table and each & every single one of you are all UNIQUE🦋 Remember to never change who you are and be yourself always💛 don’t listen to other people’s negativity, keep being positive and good things will come your way✨💛 Happy weekend everyone!
Wearing @nvgtn seamless leggings & @lululemon reveal long sleeve crop .