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  • AB CIRCUIT! ✴️✳️✴️
I did 3 total sets!
1) side planks x15-20 each side (can be done on knees)
2) weighted sit up crunches 10-12 reps
3) plank cross tap 10 reps each side

What's your favorite ab exercise?!!!
  • AB CIRCUIT! ✴️✳️✴️
    I did 3 total sets!
    1) side planks x15-20 each side (can be done on knees)
    2) weighted sit up crunches 10-12 reps
    3) plank cross tap 10 reps each side

    What's your favorite ab exercise?!!!
  • 37 7 22 February, 2019
  • "As soon as a milestone is passed, it's significance fades, and the focus is shifted to some other marker further down the road. No matter what you do or how satisfying it is in that beautiful moment in time, immediately you want more. You have to, if you want to find out how good you can be."
•
Today I completed two huge milestones that I’ve been working towards. As of today, one year and three days in my powerlifting experience I’ve hit a 405 deadlift, which officially makes my total 1015lbs(461kg) at 163lbs(74kg) body weight. Happy to finally hit my biggest goal of 1k in just over a year, can’t wait to see where I’m at by the end of this year.
•
#deadlift #powerlifting #bodybuilding #powerbuilding #4plates #405 #1k #weighifting #progress #motivation #squat #bench #gains #strength
  • "As soon as a milestone is passed, it's significance fades, and the focus is shifted to some other marker further down the road. No matter what you do or how satisfying it is in that beautiful moment in time, immediately you want more. You have to, if you want to find out how good you can be."

    Today I completed two huge milestones that I’ve been working towards. As of today, one year and three days in my powerlifting experience I’ve hit a 405 deadlift, which officially makes my total 1015lbs(461kg) at 163lbs(74kg) body weight. Happy to finally hit my biggest goal of 1k in just over a year, can’t wait to see where I’m at by the end of this year.

    #deadlift #powerlifting #bodybuilding #powerbuilding #4plates #405 #1k #weighifting #progress #motivation #squat #bench #gains #strength
  • 18 2 20 February, 2019
  • We may not look the cutest but we sure do feel great! 
30 minutes of weight lifting followed by 30 minutes of swimming for today’s workout 💪🏼🏊🏼‍♀️ #duespaid
  • We may not look the cutest but we sure do feel great!
    30 minutes of weight lifting followed by 30 minutes of swimming for today’s workout 💪🏼🏊🏼‍♀️ #duespaid
  • 84 8 16 February, 2019
  • How much protein is enough and how much is too much?⁣⁣
⁣⁣
The RDA (recommended dietary allowance) says 0.8 g/kg of protein per day. This number is the minimum amount your body needs to daily functions such as enzyme production, nitrogen balance, and esstential amino acids. This value does not take activity or muscle mass into account. ⁣⁣
⁣⁣
The more active a person is, the more protein their body will need on a daily basis. There are many myths about protein intake and health concerns out there so how do we know what’s correct?⁣⁣
⁣⁣
The answer lies within the scientific research. There have been many studies done looking at protein intake and kidney health. Nitrogen overload is a common myth when thinking about protein. Our bodies are such finely tuned machines that we have the ability to progress and excrete excess material. ⁣⁣
⁣⁣
The ISSN (Internional Society of Sports Nutritionists) recommend upwards of 3.0 g/kg of protein per day for athletes. The term ‘athlete’ in this case can apply to body builders, or more advanced levels of physical fitness.⁣⁣
⁣⁣
Protein intake is so important when thinking about dieting as well. Maintaining a proper protein intake when in a caloric deficit will ensue adequate nitrogen balance and preserve lean body mass. Studies have been done looking kidney function with as much as 6.0 g/kg per day of protein. These studies done over months found no increases in BUN indicating the kidneys are properly handling the increased protein load. ⁣⁣
⁣⁣
⁣⁣
I could rant forever, but all this to say- Don’t neglect your body’s need for protein!⁣⁣
⁣⁣
  • How much protein is enough and how much is too much?⁣⁣
    ⁣⁣
    The RDA (recommended dietary allowance) says 0.8 g/kg of protein per day. This number is the minimum amount your body needs to daily functions such as enzyme production, nitrogen balance, and esstential amino acids. This value does not take activity or muscle mass into account. ⁣⁣
    ⁣⁣
    The more active a person is, the more protein their body will need on a daily basis. There are many myths about protein intake and health concerns out there so how do we know what’s correct?⁣⁣
    ⁣⁣
    The answer lies within the scientific research. There have been many studies done looking at protein intake and kidney health. Nitrogen overload is a common myth when thinking about protein. Our bodies are such finely tuned machines that we have the ability to progress and excrete excess material. ⁣⁣
    ⁣⁣
    The ISSN (Internional Society of Sports Nutritionists) recommend upwards of 3.0 g/kg of protein per day for athletes. The term ‘athlete’ in this case can apply to body builders, or more advanced levels of physical fitness.⁣⁣
    ⁣⁣
    Protein intake is so important when thinking about dieting as well. Maintaining a proper protein intake when in a caloric deficit will ensue adequate nitrogen balance and preserve lean body mass. Studies have been done looking kidney function with as much as 6.0 g/kg per day of protein. These studies done over months found no increases in BUN indicating the kidneys are properly handling the increased protein load. ⁣⁣
    ⁣⁣
    ⁣⁣
    I could rant forever, but all this to say- Don’t neglect your body’s need for protein!⁣⁣
    ⁣⁣
  • 47 11 16 February, 2019
  • As much as I love snowy days and could live in eternal winter, I am missing the sun and some green. 
Currently I’ve been feeling pretty crappy about my body. I put on the muscle I wanted but now I hate how much I put on and just want to shred as fast as possible. I am proud with how much positive weight gain I’ve put on, however, I’ve gotten very self conscious about it. I was in Vegas in this photo and was little leaner than I am now. I want to at least get to this point or leaner. Leaner than I’ve ever been. 
I struggle with eating. I am terrible at intuitively eating. I drink a ton of caffeine. While I generally eat healthy, I eat more than I should. 
I’m kicking habits. I’ve lifted and done cardio almost everyday this week and already feeling more energized and focused. I’m drinking more water and kicked that extra cup of coffee out. I keep cookies out of the pantry. 
I’m doing it. 
Oh, and @gabbyschey is my ultimate inspiration. She’s the best. 💞
  • As much as I love snowy days and could live in eternal winter, I am missing the sun and some green.
    Currently I’ve been feeling pretty crappy about my body. I put on the muscle I wanted but now I hate how much I put on and just want to shred as fast as possible. I am proud with how much positive weight gain I’ve put on, however, I’ve gotten very self conscious about it. I was in Vegas in this photo and was little leaner than I am now. I want to at least get to this point or leaner. Leaner than I’ve ever been.
    I struggle with eating. I am terrible at intuitively eating. I drink a ton of caffeine. While I generally eat healthy, I eat more than I should.
    I’m kicking habits. I’ve lifted and done cardio almost everyday this week and already feeling more energized and focused. I’m drinking more water and kicked that extra cup of coffee out. I keep cookies out of the pantry.
    I’m doing it.
    Oh, and @gabbyschey is my ultimate inspiration. She’s the best. 💞
  • 43 13 8 February, 2019