Rare Saturday #workout with the girls being away. Lower body day, 45 minutes of sled push/pulls, working up to a total load of 470lbs. Followed that up with a few sets of #hipthrusters finishing off with a final set of 405lbs for 10 reps.
One of the things I love about @evolve_strength_north is the piece of PVC pipe they have to use the same as you would with #foamrolling . Truly a sadomasochistic delight
CHANGE IS IN THE AIR
How was your week? Did you feel the increase of energy in the air? Almost as if everyday has been a Full ? Maybe you had troubles falling asleep and your emotions were triggered in strange circumstances? Maybe all of the above!
In times of Universal transition and change, ALL OF US ARE AFFECTED. The question just begs, are you aware and paying attention?
. @andrejarsenault said it best:
"In the past 8 months if you haven't done your work (aka pushing your emotions down and not listening to them), you're going to DEFINITELY feel it now!"
As we move into the week leading up to this powerful Lunar Eclipse, try a few of the suggestions if you need a little extra grounding:
1. BREATHE LOTS! And audibly.
2. Ask yourself, "How am I ACTUALLY feeling?" and "Why am I feeling this way?" **Keep asking until the answer that clicks comes up**
3. Do something about what comes up in #2. SPEAK YOUR TRUTH! That means saying what you mean (directly and with clarity) and meaning what you say. Thats the hard one! The thought can be very intimidating since we are exposing our true selves by communicating in this manner. But just know that you don't ever need to water down your emotions for the fear of how someone else will accept them. YOU accept them. Everyone and everything else will settle into where it is meant to be.
️Trust that your higher self only wants love, peace, and healing...for you and everyone else.️ @photosbygurvs
It’s this wild girls wedding day and I’m so excited to celebrate with her!
Megan and I met on insta a couple years ago and now I get to watch her get married
I always wondered how adults made friends, but I guess I figured it out
I can’t wait to watch Megan’s relationship grow and prosper. One day we’re gonna be stay-at-home-boss-babe-moms together!
Shoot for the moon! Even if you miss you'll be among the stars.
It's all about hard work huns. We have to give it 110% effort if we want to reach our goals.
Health and fitness is something we can't fake, that's one of the things I love about it!
When we set goals it's not enough just to think 'oh I want to do X thing'.
Write it down, tell people about your goals, check back to your goals every so often to see how you're progressing. ....
Consistency and hard work. That's all it takes. It takes everything we've got!
My main goal right now is to develop a proper sleep schedule (been working on this for AGES!) and to make sure my nutrition is in check when I'm spending my whole day out of the house.
Share one of your goals below! @kristinasakotic
Thank you for your on-going loyalty, support, and being a part of the OverHaul Fitness Tribe. More importantly, thank you for allowing me to make mistakes - because I know I've made a lot of them. You've allowed me to critique - and continue to critique - this new "product" that is Online Personal Training. Current, and future, clients have you to thank as I've continued to make my delivery of what I do online better.
So thanks for taking one for the team and believing in a guy when he was just a "little guy" as a business owner and Personal Trainer - especially an Online Personal Trainer. #sappysaturdays?
If you follow my company's account @overhaulfitness , you'll know that we did a post on Chelsea. This week you'll see one with Makayla: Makayla & Her Experience With Online Personal Training. Check both of those out if you'd like @overhaulfitness click on the link in the bio "latest blog post"
I decided to demonstrate some plank variations that really get the heart pumping. Wow – these were tough after completing 45 minutes of HIIT. I was so tired, my legs felt like cement (see wide mountain climbers and the hops at the end). But this is a lesson to keep going and do your best. Don’t worry about what anyone else is doing. Just focus on doing what you can do in the moment.
You can add these to a HIIT workout with other exercises or do these as a HIIT plank circuit on their own. Determine your work-to-rest ratio and build from there.
QUESTION: What is your favorite type of cardio?
I used to love running but weight training has taken over since I found I not only enjoy weights more but I also get better results. (Shocker, I know!)
We need to mix up our routines in order to avoid plateauing. From what I've been told by various PTs, we should switch things up every 4-6 weeks. This leaves time for our muscles to build strength and develop but doesn't over do things and keeps our muscles guessing. Muscle memory is a thing guys!
Now that I've been doing the same cardio workout for some time (in between mainly weight training sessions), I think I want to switch things up.
Give me some recommendations below! #fammely
Day 5 of plank variations: Plank with shoulder taps + plank with punches + plank with reach-around
All of these options really challenge our ability to keep our hips square and keep movement from our torso and legs to a minimum.
When we lift our right arm off the ground, we really have to engage our right leg and glute and dig in with our right foot more than the left side to keep that right hip down. It will have a tendency to lift and open up to the right when the arm is lifted. The same goes for the left arm and left hip.
Do your best and keep working on these variations, and you will continue to improve!
For now, that’s a wrap for planks. There are so many options not included in this series, so you’ll likely see more options in the future. Thanks for watching!
SVPT client, Angela is doing very well after a successful major operation to remove a tumour in her colon. •
From Angela: "Wake up and look out the window from my 5 stars resort saw a beautiful double rainbow. I knew today will be an awesome Friday. I got so much compliments from the surgeon team and nurses they are rarely see anyone leaves the hospital 4 days after a big surgery like me. I'm glad I continued to workout till the surgery day. You had consistently made me on the right track for the core exercise I told you I need to concentrate to build my abs to be very strong when surgery time comes, I was wake 45 minutes after a 4+ hours surgery and on the ground next day to walk around. Physically I can go home now but I need to get to pass a couple little things I never thought that will be my challenges." •
Thanks to her hard work her core was so strong she was able to get up and out of bed right after surgery. We look forward to having her back in the gym after she is fully recovered. You are a rockstar Angela.
This is literally my favourite thing to talk about ever.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Carbs are my spirit animal. Mostly in the form of candy, potatoes, and bran flakes. #onlykindofkiddingaboutcandy⠀⠀⠀⠀⠀⠀⠀⠀⠀
Carbs are your body's PRIMARY source of energy. Your bod pod converts simple sugars and more complex starches into glucose which fuels our body's cells. #carbsarefuel⠀⠀⠀⠀⠀⠀⠀⠀⠀
Whole grains, fruits + veggies that are high in fibre are your best bet when it comes to choosing the best carbs.⠀⠀⠀⠀⠀⠀⠀⠀⠀
When contemplating your meal prep for the upcoming week I always suggest making at least TWO different starchy carb sources. My go-to's are: basmati rice, roasted potatoes, and sweet potatoes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just recently I took the plunge and tried japanese sweet potatoes. Have you tried them!? They're same same but different compared to regular sweet potatoes - yet denser, almost?
Our mind 🧠 is the most “Powerful” weapon we could EVER own - the more efficiently we fuel it the better we can perform not just in our daily lives but in also anything we envision
You either control your mind
or let your emotions control you
Take the time for the things that matter to you before your life forces you to take it! OR ask me how!
80% Nutrition + 20% Workout = 100% Mindset
Who doesn’t love DONUTS?!?
Meet the Bite Me Meals Gluten Free Protein Donut, a Donut that’s actually GOOD for you, it’s a glorious thing!!!
These bad boys come in a two pack for $5.99 and are only 110 Calories each with 10g Protein, and 10g Carb what’s not to love?? They are basically a cleaner version of your favourite protein bar..♀️
We all need a tasty snack here and there and these ones are perfect post workout, late night, or whenever you need a Donut break (without the guilt obviously ).
Get your fix today, order them on their own or add to your Meal Prep order