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👉🏼 Seja fonte de ENERGIA BOA para quem está ao seu redor. 👉🏼 Inspire o ar da manhã, SORRIA e encha o CORAÇÃO de gratidão.
Pois tenho certeza que seu DIA será ESPECIAL.
Today's session focussed on a simple, yet challenging triplet. These three movements incorporate a lot of muscles, so it actually provides quite a good all-around workout.
I chose this warm up as I haven't rowed in a week or so. The rower and Ass Bike probably account for the bulk of my cardio when at a gym. Personally, I don't think there are two better machines for maximising work in the shortest possible time.
4 x 500m row
20 x KB swings after every split.
10, 9, 8, 7 ..... 1 etc.
Bent over KB row
Once past the first 2 sets, this workout got much easier much quicker. For bench, the key is to choose a weight which allows you to perform every set unbroken.
I like KB rows as I believe they allow extra contraction above and beyond what you'd get from a barbell.
If toes to bar are too difficult, feel free to swap this for knees to elbows or even simple sit ups or leg raises, again focus on completing each set unbroken.
Felt good to shift some weight today and after the intense warm up I felt sufficiently fatigued upon completion of the session. Fast and fun.
When I started I worked out because I knew that's what my body needed and that it would be worth it...eventually.
But now I workout because I ENJOY it! I enjoy having that time to myself. I enjoy knowing that I am taking care of my health and ensuring that I will be around for my kids for a long time. I enjoy the energy and confidence it has brought back to my life.
But it didn't begin that way. In the beginning it was tough, unpleasant and kind of foriegn. But if you can PUSH THROUGH that wall of excuses then what's on the other side can be so very rewarding 💗💕 What is going to help you push through your barriers?? #wellness#fitnessjourney#workingmomlife#mombod#momof2#mindset#healthy#getthosegoals
Hotel breakfasts bars are often crammed with sugar and grain laden options, it's important to make thoughtful decisions about every meal.
Eggs contain good levels of B2, B12, vitamin D, and Choline.
I think important discussions need to be had about micros, as we often preach macros, but the micros are just as important as well.
Some people will go on diets and say that they dont feel well and it's no wonder if you go on keto and eat nothing but cheese and deli meat and feel like crap. You need to either get some good vegetable sources of micro nutrients and/or good quality meats INCLUDING organ meats.
I know some people will look at these people eating ONLY ribeye and they will conclude that is all you need, but we must also maintain that not everyone is the same. Not everyone DNA works the same. Not everyone ancestry is the same. Not everyone's MICROBIOME is the same.
One of the most important indicators of how your diet is working for you is HOW YOU FEEL. If you make a change and feel the same or feel worse in 4 weeks, then something needs to change. It can take years to feel the effects of some micro nutrient deficiencies, so, it's important to keep track of these.
Anyway, I hope you all are having a great humpday. Keep working and keep moving forward, get out there and GET SOME, TODAY!
As a coach, I can guide you and give you the tools. 🗣 You have to do the work‼️ There is no magic wand that fixes your bad habits if you refuse to WORK and change‼️ It takes time, discipline and determination to achieve your goals. The biggest reward is when I see a client really put in the effort and master their power. That in itself is MAGIC ⭐️💫🌟⚡️⚡️
Go to SoleCoach 101 podcast. Link in bio!!
Cero lloradera, el camino no es fácil en lo absoluto, todo lo contrario es difícil y es que exigirse a sí mismo lo es, por eso para obtener la mejor versión de si mismo es necesario conocer de cerca 3 palabras, esfuerzo sacrificio y disciplina, en cualquier aspecto de la vida estas tres palabras tienen un efecto transformador, todo lo que es fácil no vale la pena, no hay caminos mágicos ni trucos, solo la constancia y la disciplina será el reflejo del avance y el progreso, con Dios de la mano nada es imposible.
Pd: cero productos y dietas mágicas, buena alimentación, ejercicios, agua que es vida y cero azúcar, refrescos ni productos procesados, full vegetales, cero pasadera de hambre. (NO ES HERBALIFE, NI DIETAS MILAGROSAS)
Gracias a dos personas que Dios coloco en mi camino son dos profesionales y excelentes personas, nutricionista @irelacaicedo y mi amigo atleta y personal trainer @abelbodybuilder
A mi esposa @chicasurfista por ser mi motivación y su apoyo
A Dios por darme otra oportunidad
BUENOS DÍAS 🐥 cómo están? Después de varios días out de redes, porque la vida no es solo #instagram 😂 vuelvo con una frase que me ENCANTA! Léanlo 🙏🏽
Desde los 14 años que tuve mi primer amor, siempre fui de las chicas que estaba en pareja, hasta hace un poco más de 2 años atrás que le di fin a mi última relación, la cual me enseñó una de las cosas más increíbles y fue aprender a amar con #desapego, recuerdo como si fuese ayer, cuando me lo dijo por 1ra vez y yo le dije: estás loco? Jamás podría amarte con desapego! No entiendo que es eso, ni cómo hacerlo, ni tampoco quiero aprenderlo, hasta me enojé 🙈! Pero él siempre que podía, en distintas charlas me lo iba repitiendo y poco a poco, con el tiempo (tan bendito siempre), lo comprendí!
No es amar menos, ni con distancia, ni egoísmo, ni calculando cuanto amor dar, etc es simplemente de lo que les hablo siempre: #amorpropio 💛 es sentirte llena de vos, sin necesitar completarte de nadie! 1- porque no sos una mitad, sino un todo increíble y 2- porque solo estando completa internamente vas a poder encontrar ese complemento que encaje perfecto para vos, por un par de meses o años o quizás para toda la vida, para amar tan intenso como te lo permitas y quieras m, sin apegarte a esa persona!
Y hoy pienso cuán capaces somos de cambiar y que increíble es permitírtelo!
Hace poco @soybrenvita subió esta frase: [ meterme en tí, sin salir de mí ] y es la descripción perfecta para cerrar este post de #amorcondesapego / #amorpropio 💛
QUE TENGAN UN EXCELENTE DÍA!
Con amorr, Mar 🐣
When I offer you an oil or invite you to begin your oil journey with me, its not because I am trying to sell you anything. Believe me, I wouldn’t have incorporated doTERRA into my business, nor would I passionately be sharing with you if there wasn’t a good reason. .
Today I wanted to share with you a little bit about my background, WHY I passionately share oils with you + also, how I now can offer you such high level service to support you in your health + wellbeing as a WHOLE, even beyond the oils. .
As a nutrition, fitness + energy expert, I have been a lifestyle coach for almost a decade. Over the years I have helped many women transform their bodies, health, mindset + spirit. Over the last year and a half I have had this knowing deep in my heart that there was more to my mission. .
The truth is, a lot of people can’t afford to work with me one on one. While I was running a successful coaching practice, it wasn’t enough. I wanted to reach more people, help more people, educate more people. I wanted to join the the mission of redirecting where we are going as a society when it comes to our health and wellbeing. I just knew deep down there has to be another way to impact more. .
Through years of education + experience in the land of holistic health, functional medicine nutrition, fitness + yoga, I was able to better manage my anxiousness, ADHD, adrenal fatigue, along with other hormone issues, through food, movement + mindfulness practices. .
I began incorporating doTERRA’s CPTG essential oils into my lifestyle about 5 years ago. They are the purest, most trusted + tested brand in the world. Thats when it ALL started to happen for me. These oils were the tools that brought everything I had been doing to heal myself together. I was on a mission to share this knowledge + plant wisdom with as many people as I can. .
I was sharing the oils with people here + there. Sharing with friends, family + clients for years. Then it hit me one day after I got off the phone with a client. She was sharing with me about how much these oils have changed her life + how she is screaming from the rooftops about them to everyone she loves. Cont 👇🏼