O bom desenvolvimento começa pela mente e depois com a prática, persistência, entendimento, conseguimos desenvolver novas habilidades. Sempre precisaremos de Coachs e Mentores que nos auxiliem no desenvolvimento de nossa vida. Não somos autossuficientes. Aqui neste momento sou coachee e por isso consigo integrar diversos conhecimentos na minha vida e levar essa sabedoria aos meus clientes. Aqui o trabalho de parceria de três anos com meu personal trainer @guigacampospersonal O sucesso não se constrói sozinho! #coach#coachee#personaltrainer#saude#gym#mundobt#sorocaba#corpomentealma#personalstylist#vitafor
Don't stress when things aren't going 100% right now, stay true to your vision & keep consistent and give it enough time for things to happen naturally.
Rushing results in your pursuit will only lead to disappointment. (This is a pic of me in the Maldives)
1 11 minute ago
Você pode fazer parte dessa estatística! #obesidade
Parece sensacionalismo, mas não é! Analisando os dados atuais (vigitel), mais da metade da população do nosso país se encontra acima do peso e sabe o por que disto?!?
✔️Primeiro porque desde criança somos educados a ganhar recompensas. ➖ “A você foi bem na escola, então merece comer um hambúrguer com fritas e refrigerante.” ➖ “Se você se comportar, você ganha um chocolate!” — e esses são apenas alguns exemplos! •
✔️ Ai você educado desta maneira ao se tornar adulto assume como certo o seguinte ➖ Se estamos tristes merecemos comer para afundar as magoas e compensar essa infelicidade. ➖ Se estamos felizes merecemos comer e beber para comemorar a vida ➖ e por ai vai! •
✔️Óbvio que eu gosto de comer e alguns momentos eu como sem culpa e aproveito o que é de bom na vida! Mas leia... ALGUNS MOMENTOS! Hoje a maioria das pessoas vive e se alimenta como se não houvesse amanhã! ❌ Obesidade é doença. PENSE NISSO!❌ (Veja os stories)
✔️ Não seja drástico(a) em nada! Tente viver em equilíbrio. Viva sua vida, tenhas bons momentos, coma e beba o que gosta as vezes e obrigatoriamente FAÇA ALGUMA ATIVIDADE FÍSICA REGULAR! ✅ Esse será seu melhor plano de
0 21 minute ago
It’s that time of the year, booty gains!
Ladies, step away from the assisted dip machine, if you really want to grow that 🍑 its time to put some volume through those glutes
RDL - Make sure you can correctly perform a hip hinge before adding in big weights. I recommend enlisting the help of a coach with this
Barbell hip thrusts, can be done free weight or on the Smith Machine, use a pad on the bar (stops bruising) and thrust those hips high whilst engaging and squeezing those Glutes together hard!
Single let glute bridges, lay on the floor, one leg bent with foot on the floor, one leg straight up, push your bums into the sky and squeeze that booty
#repost@cleanslateqa#micronutrients, these are my favorite micronutrients and the most effective ones I have personally taken.
Thanks to @m4alhajri who put me onto these and after doing some reading about them all, I have been feeling the effects of them since I started and the results have been quick.
The key for me is to reduce inflammation and to regulate my hormones. 🔸Selenium- thyroid and immune system function (can fix thyroid dysfunctions). May help fight cancer cells, prevents mental decline, can also be found in Brazil nuts, fish, sunflower seeds, good quality chicken and eggs. 🔹Magnesium/ Magnesium Citrate- Nervous System regulator, cell reparation (DNA & RNA), Energy Converter (converts food into energy), Aids insulin resistance (fights against Type 2 diabetes), natural antidepressant and so much more. 🔸Vitamin B Complex with Vitamin C- aids stress hormone (cortisol) and helps with balance of hormones. Hormone and cholesterol production. Energy conversion. 🔹 Curcumin (turmeric)- powerful anti-inflammatory, antioxidant qualities. Improves brain function and fights against brain disease, helps prevent/ can treat cancer etc it contains huge medicinal qualities.
Happy Thursday!! When @leighannem12 started her sessions with me, she couldn’t do a body weight squat without holding onto a rail and her max time for holding a plank was 15 seconds. Well, now these are some typical exercises she does in her workouts🤗proud is an understatement!!!
I have been at @o2fitnessclubs for roughly 5 months now and what an experience it has already been!! I believe I was put on this earth to help others, and I’m doing it through something I’m truly passionate about!! With anything in life, setting a goal, creating a plan, and then tackling a small portion each week will set you up for success!! Like I’ve said before, I don’t just count reps, I’m your accountability partner, here to help you reach YOUR goals💕🔥
This babe turns 46 next week and while we were in Phoenix over the weekend she said ‘I really want to do a 9-Day Reset leading up to my birthday.’ - ‘I’m in!’ I said 😆. Why? Because I know myself and it’s a lot easier for me to stick to something when I’ve got an accountability partner to do it with me.
This particular 9-Day Reset schedule is as follows - 2 Cleanse Days + 5 shake Days + 2 Cleanse Days. I cleanse for 24 hours 1-2x a month but it has been a little while since I’ve done a 48-hour cleanse, let alone two of them in one month, so I could use all of the support I can get.
Today is DAY 2 and I actually feel AMAZING. The second cleanse day is always easier than the first and with Kristi’s support and a few tricks and cleanse day hacks I have picked up over the years, today is going to be a piece of cake!
I walked you guys through the details of what a cleanse day looks like in my story yesterday so check it out and let me know if you have any questions! 🔥
More of the first one and less of the second one. 🔸 Nature created this beautiful little fruit with just the right amount of sugar, fiber as well as the ability to satiate you so you can only eat 1 or 2. 🔸 juicing your fruits or buying Juice and fruit smoothies not only takes away a huge amount of fiber but also means you need so much more of it to get the same feeling of satisfaction. 🔹 150-200ml of apple juice is around 3-4 apples depending on the size and that’s if you stick to the recommended amount. 🤔 You may think you’re being healthy but you’re actually over loading your liver with high levels of fructose and glucose, creating high levels of insulin distribution; causing your liver to work over time to try and place the glucose and fructose into needed energy spending places. 😧
More times than not it becomes stored as fat and floats around your bloodstream causing issues in other major organs. This later leads to insulin resistance so... high blood sugar, high blood pressure, type two diabetes, an increase in estrogen levels, an increase in body fat and can lead to cardiovascular diseases and of course Non-alcoholic fatty liver disease.
In children early stages of obesity, ADHD, NAFLD, diabetes and autoimmune diseases. . .
This advice counts for all sports doesn’t it? If it is permitted, it’s a good idea to enter the water for 5-10 minutes to get warm (or cold😉). You’ll have a moment to check the water temperature, the visibility under the water and get your blood flowing.
Danes vam predstavljam eno izmed top 🔝🔝 vaj za krepitev mišic posteriornega dela telesa 👊🤜👍👌🤗💪💪. Za dobro izvedbo ne rabite drugega kot blazino in nekaj, kar vam bo noge dvignilo nekoliko centimetrov od tal😉😀. Skratka, uležete se na blazino, noge pokrčene v kolenih položite na neko višjo točko, lahko je bosu žogo (kot na sliki), steper ali pručka in roke poravnate ob telesu. Z vajo začnete tako, da dvigujete zadnjico od tal do višine, ko se kolena, kolki in ramena poravnajo v enako linijo. Vajo v večkratnih zaporednih serijah ponovite🤔. Koliko serij in koliko je ponovitev v eni seriji je odvisno od vaše fizične pripravljenosti. Čeprav deluje na prvi pogled, da je to simple vaja😃, verjemite, da po nekaj serijah vaše noge in zadnjica dobijo globoko spoštovanje 😵🙊🙈💯% do GOSPE VAJE , ki ji bomo po domače kar rekli "sonožni dvig bokov" 😄😉💪. Kot sem vam že zgoraj na začetku oznanil je to tista GOSPA VAJA, kjer dobro delajo mišice ledvenega dela hrbta, zadnjice, zadnjih stegenskih mišic in meč💪💪💪. V kolikor vam je GOSPA VAJA nekoliko prelahka 🤔😎in potrebujete večji izziv, jo lahko nadgradite. Kako❔ Izberete GOSPODIČNO VAJO, ki od vas pri izvedbi zahteva, da namesto na obeh nogah, vajo izvedete z oporo le na eni nogi. Druga noga naj bo med izvedbo dvignjena v zrak. Z nogo, ki je uprta na bosu žogi, steperju ali pručki nosite vašo težo telesa ter dvigujete in spuščate del zadnjice.
MEET THE TEAM
-------------------------------------------------------------------------------🙋♀️ Name: Melanie Reay ••• 📣 Job Role: Womens Football Academy Head Coach ••• 📚 Topic: Manages the coaching and delivery of the Academy women's football team. ••• 💣 Top tip: You NEVER lose, you either WIN or you LEARN! 💥 ••• 🏆 Current sport: Mel enjoys watching Football and going to the gym regularly ⚽️⚽️⚽️••• 😂 Fun Fact: Mel is an Ex SAFC & NUWFC player who has played at the highest level In women's football ⚽️👍🙋♀️ ☆ Outside of the Academy for sport Mel is the Head Coach for the SAFC Ladies team, she has also coached the England Senior Lionessess and U23's team and is a UEFA A licensed football coach. ---------------------------------------------------------------------------- #choosegateshead#meettheexperts#gatesheadcollege#academyforsport#sportcourses#personaltrainer#highereducation#no1collegeinthenortheast#hardworkwins
0 13 minutes ago
🚨 3 EXERCISES TO IMPROVE SHOULDER & THORACIC MOBILITY 🚨
The thoracic spine (middle back) consist of 12 vertebrae that allow for movements in different planes and is one of the most important joints in the body.
It is common to have restrictions in the thoracic spine from poor posture (slouching forward) that can eventually lead to a lack of mobility. The neck, shoulders and lower back will then be forced to compensate and be asked to perform movements that the middle back is responsible for.
To help open up the thoracic spine, follow these exercises!
1️⃣ Supine Wall Slides:
➡️ Lay on the ground with the legs bent to 45 degrees
➡️ Have the arms on the ground similar to a shoulder press position
➡️ Press up and above the head while keeping the rib cage down
2️⃣ Supine Snow Angels:
➡️ Lay on the ground similar to the exercise above
➡️ Start with the arms extended in front of you
➡️ Create a "snow angel" while avoiding hyper extending the lower back
3️⃣ Reverse Snow Angels:
➡️ Lay face down with the arms directly overhead
➡️ Perform a "snow angel" movement with the arms
➡️ Avoid having the arms come in contact with the floor at all times
These exercises are perfect for anybody experiencing rounded shoulders, shoulder impingement and a lack of overhead mobility. Aim for 12 - 15 repetitions for 2 - 3 sets and incorporate these into your warm up for maximal results!
🚨 TAG A TRAINING PARTNER WITH POOR MOBILITY! 🚨
📣 GIVEAWAY! 📣
Κέρδισε την πιο ΗΟΤ φούτερ μπλούζα της χειμερινής Dansport Collection για εσένα ή για ένα αγαπημένο σου πρόσωπο! 😍
👉 Follow @dansport_dnsp 👈
🔸️ Κάνε TAG 2 άτομα που θα λάτρευαν αυτό το φούτερ!
Ο διαγωνισμός λήγει στις 23/1!
Δήλωσε συμμετοχή ΤΩΡΑ! 😎
3 76 minutes ago
-Overhead Squatting: What’s the benefit?-
Personally I believe that if you have the mobility and capability to overhead squat, then it should be a part of your exercise library. But why? What’s the benefit?
Encourage good overhead position: by keeping the bar locked out, in line with the spine, you are encouraging good thoracic extension, external rotation of the shoulder girdle and lateral rotation of the scapula. To break this down, it is a great way of countering poor desk posture by keeping the spine upright and shoulders pinned back
Increase both shoulder stability and strength: by maintaining the weight overhead, you are asking a lot of the shoulder girdle to keep the bar where it is throughout the squat. By holding the muscles in a constant state of contraction, not only will the strength of the muscles increase, but the stability of the whole shoulder
Improve abdominal bracing: you may see people when they back squat trying to move too quick and losing both balance and shape. What the OHS does is encourage the body to brace hard and move in a controlled pattern!
It’s a full body burner: not only are you keeping the shoulders stable and core braced, you are also squatting! The quads, hamstrings and glutes are all used to help squat in a controlled manner!
It’s a great assessment tool!: whether a physio/trainer/S+C coach, OHS is a great way to assess mobility in certain areas! As you can see in this video, I have to elevate my heels as I don’t have the relative ankle mobility to hit depth. This shows me that I need to work on mobilising my calves before progressing in weight!
Happy hump day !!! Some pix from September #guestposing This past off season .... only 2 more weeks til it’s time to pull the plug on this off season and begin prep for 2019 contests !!! Can’t wait to see what’s under all this and peel back the layers !!! Please follow along as I keep a daily prep diary and allow more than a sneak peak into the life of an #ifbb#pro#wpd competitor ....
Not 10 years but these two years 2016-2018 in particular were the most challenging for me. In 2015 I lived in California , while staying there I didn’t eat healthy so I started to feel bad with myself. When I returned to Poland i started to work on my health. The change included, working out, resting, clean eating and keeping a good mind set. It wasn’t easy. It sounds simple but I’ve learned that we are what we eat and even( proof on the picture) tho I’m working out 5 days a week it doesn’t help if you don’t change your perspective in your brain and eating habits. Since then as a whole My changes include being stronger, thinner, more flexibility, grateful, confident and most of all happier! I believe that self love is the core of wellness and fitness. This incredible method/ theory has cultivated a new life style for me and I’m enjoying very minute of it.