⏳What’s the key to building an hourglass appearance?
Building your lats (back) & delts (shoulders)!!
📦If you’re naturally boxy like me, “losing weight” isn’t enough to have a slimmer-looking waist.
⏳The key is to build your back so that it creates a V-tapered appearance.
🍑Glute development is also important as well, but I see far too many women worried about looking “manly” when training upper body.
It’s time to boss up!
😤Don’t skimp out on upper body, ladies!
🤜🏼You gotta lift some iron if you want to see some real changes.
✖️Bent-Arm Plated Rear Fly (bending my arms helps me activate my traps & rear-delts)
✖️Wide/Overhand Grip Barbell Row (this works more of your back & less biceps)
✖️Single arm DB row (bring the DB to your hip to activate your lats)
✖️Kneeling Cable Lat Pulldown (alternating)
✖️Bent-over DB row
👯♀️Tag a friend and give this a try!
🌱 @1upnutrition- discount code “Kathryn”
I lost 5 pounds after a week of intermittent fasting!!
Now that I got your attention, I didn’t. BUT I did hear this at the gym the other day, followed with “intermittent fasting is the best thing that’s ever happened to me” soooo I thought I’d clear up a little about IF (intermittent fasting) and what is ACTUALLY does😬⤵️
1️⃣If you lose a LOT of weight within the first week of IF, more times than not it’s mostly water weight. Since you’re limited to consuming calories in a certain amount of time, the rest of the hours you’ll be drinking a ton of water/lemon water/tea to curb hunger/tame cravings. Being extra hydrated = less water retention = lost weight
2️⃣Intermittent fasting can help people lose weight IFFFF you’re eating less calories than you’re burning. This is true regardless of the amount of hours you eat in a day. Can you be eating in a surplus or maintenance in an 8 hour time span?? ABSOLUTELY. And if you don’t understand this, IF for weight loss will be minimally impactful
3️⃣The types of food you’re eating still matters. Want to lose weight but maintain muscle? Proper fat, protein and carb portions still matter.
4️⃣Each pound of body fat is 3000 calories. To burn a pound of body fat, you need your body to use up 3000 calories of body fat. This means, if you’re in a 500 calorie deficit everyday (the most common and safe way) you would lose 1 pound after 6 days. So, losing 5 pounds in one week would be a 15000 calorie deficit or eating 2100 calories less than you burn everyday for 7 days. Aka, impossible!
When your flash drive breaks and some of your very important school work that took you forever to do that’s due next week gets deleted, it’s okay to skip the gym and play catch up 😭😭😭😭🤦🏽♀️🤦🏽♀️🤦🏽♀️🤦🏽♀️🤦🏽♀️ here’s a pic from a few weeks ago since I’m not having the greatest few days here😂
This picture was from the beginning of the #gymshark66 challenge and I can’t believe it’s already almost over. This challenge has helped keep me motivated, and helped me set my routine for the semester that I know I’ll be able to keep even when this challenge is over💪🏼 ___________________________________________________________ 🍑Rare pic of me standing up straight and not breaking my back to get the best angle😂💁🏽♀️ #fitness#gymshark#fitnessmotivation
This beautiful friend of mine’s results always keeps getting better. Nkosazana is a chef who decided that she needed to make a difference in her lifestyle and become healthier. Now she has achieved so much more!!! While getting amazing results she decided that she wants to share the journey with others and help them feel as amazing as she does. She’s now a passionate coach in her community as-well. Crazy proud of her 💪🏻
Mixin up some beats for my lifting class.💪🏻🎧 Most of the time it’s the music that gets me excited and helps me push through. Some rock, rap, and dubstep in next months playlist. This might be the best one yet. What type of music motivates you when you workout? #playlist#workoutmotivation
002 minutes ago
Today’s workout was tough.
I didn’t beat my first transformer, and I was 😡. I used that to beat my 2nd and 3rd.
We may not always crush our workouts, but we’re always better off for pushing play.
One day we’ll look back and say how grateful we are that we put the time in. I know it.
We only get one body. Shouldn’t we take care of it?
Nor does it make you immune to any form of struggle (or the negative feelings that come from struggle).
But having meaning provides a reason for you to push through that struggle, because you have greater things that you need to live by and achieve.
You might not be happy all the time, but your quality of happiness in meaningful moments will make all the inevitable struggles worth it.
And you’ll become grateful for those down days, because it’s the down days that make the up days feel so good.
You'll begin to feel good about your life on the whole because you are on the pursuit of something bigger than yourself.
Pursue meaning and you'll overcome any from of struggle life throws at you.