Nicht mal auf dem @worldfitnessday kann die sich gesund ernähren 🍟😂😂
Ihr wisst ja, 90 % clean undso.. 😊 und JA gestern in meiner Pause hatte ich Bock auf 🍟🤷🏼♀️ der gestrige Tag war wirklich sehr toll😍 hab mich unglaublich gefreut das ganze Team @bumbum und Team @rockanutrition wiedergesehen zu haben ❤️ und mich hat es unheimlich gefreut das der ein oder andere den Mut hatte mich anzusprechen! Riesen DANKESCHÖN, das bedeutet mir sehr sehr viel 😊❤️ wie fandet ihr den gestrigen Tag? ❤️❤️💋
Throwback to a year ago when I was a blondie and thought that the best way to train was to do cardio! I thought my body isn't naturally curvy, I don't naturally have a 🍑 so unless I have surgery I can't change that. Now I've learnt I can! I've been training properly for 3 months and eating clean, I've been on my diet for 2 weeks and can already see a big change in my thighs and bum! No where near my goal but I'll definitely get there... ✨✨✨
💪🏼 So a daily problem I am currently experiencing during my prep so far, is my need to pee. Yes pee. As in wee. As in urinate. 😂 As anybody who is in prep knows the toilet becomes your best friend. However, as my steady cardio time has increased and how long my bladder can cope has decreased... I have to take pee breaks during cardio and it is frustrating the hell out of me. I had day dreams and started to consider an adult nappy, yes the thought crossed my mind. I then went on to try and invent in my head a adult nappy that self cleaned and magically disposed of waste so that it was hygienic. I then decided this would never work flushed that idea out of my head. 😂
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ Yesterday I had 3 pee breaks, today was 2... atleast that's progression right! 🙄😂😂 #PrepProblems#ToiletTalk
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ____________________________________________________________
🇬🇧 Health, Fitness & Mindset UK Coach ✨
👟 FITNESS FIRST TRAINER
🌏 Worldwide Online Coach
🎥 Fitness YouTuber: Link in bio @amymariethompson_ ❤️
Coaches: @teamsavagerocks @lisaxkx
Riktigt öm i kroppen idag. Stor blåsa på hälen och en blå tånagel av alla mil PW vi har gått sista tiden. Dock hyfsat stark på gymmet, bänk på 70, 75 och 77.5kg sedan bröstpressar med 22,5×2kg. Ikväll dyker det upp en tävling här 😍
Nu besluta vad vi ska göra i veckan. Roadtrip i Sverige, åka till landet, besöka nån, utomlands? Åhh ingen aning vad jag vill. #semester#bumbisresa
#promotegymjogja @cateringdietsehati_jogja ・・・
Happy weekend sahabat Sehati 😍
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Morning💗🤗 I get asked a lot of questions about my workouts & nutrition so I figured I would answer them below!
What is your workout split? 👉🏻This varies pretty much every week as I don't really have a set workout schedule. I usually do 3 total body conditioning days, 2 full body weight training days & then I will add in a leg day, a shoulder day & a back day as well. I used to have a separate day for bis,tris & chest but I work these body parts in my total body/conditioning workouts + I also have pain in my elbow when I perform some triceps exercises so I add this day in occasionally!
How many days do you workout a week? 👉🏻I workout 7 days a week. I work at a gym & teach fitness classes every single day, sometimes 2x a day & I enjoy doing them with my class, so I do them MOST days. (This is where I get my conditioning/total body workouts in). Not every single workout I do is taxing on my body. Some days I will lift heavy & others I will lower the intensity & lift lifter or just use my own body weight. I LOVE the way I feel after exercising & think it's important to get in some activity every day (I usually work on my computer all day long lol). If i feel as though I need a rest day, I will take one!
What is your diet like? 👉🏻 I have a clean "diet" & eat whole nutrient dense foods 90% of the time. I am not one to cook up fancy recipes (although I really should). I stick to the basics because I enjoy it & it's easy for me to prep.
Here are some sample foods I include👇🏻:
Carbs - oats, sweet/regular potato, jasmine rice, quinoa, couscous, rice cakes, orzo, whole grain bread/bagels (yes I eat bread).
Protein - chicken, lean ground turkey, egg whites, plain greek yogurt, @1upnutrition whey protein (code LORNA), turkey, steak (occasionally)
Fats - coconut/extra virgin olive oil, almond butter, eggs, avocado, nuts (pistachios, almonds, walnuts), chia seeds, fish oil
How much cardio do you do? 👉🏻 Like I mentioned, I do about 3 total body conditioning days each week which are circuits that get my heart rate up. I use this as my cardio & I really enjoy it! I will do some steady state cardio usually on the weekends and maybe (cont👇🏻)