▪️Slightly obsessed with froyo🍦
▪️Even more obsessed with @jzaccardi❤️
▪️Mind and Body Wellness
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Little transformation for your Tuesday #shoulderedition 💪🏻 September 2017 ➡️ January 2018
I have a harder time growing my shoulders. Out of all of my muscle groups, they’re one of the most stubborn to grow!
A few months ago, I made a goal to grow my shoulders. I started training shoulders twice per week, and have made it a priority to focus on mind-muscle connection during sets.
Getting muscles to grow takes a lot of time and even more consistency. If you want something to grow, you need to train for it. Results aren’t going to come instantly, but if you truly dedicate yourself to a goal and constantly work towards it, you will see a difference eventually. After four months, I’m finally starting to notice some significant growth! I’ll check back with you in four months to see the progress I have made by then😉
“Carbs make you fat”... say WHAAAAAAT?
Carbs are love💜 Carbs are life🙌🏻 Carbs are our body’s preferred source of fuel, they are how we function optimally! 🏃🏼♀️ Carbs that we eat are broken down to glucose and stored as glycogen in the body as a form of readily available energy for whenever we need it. True, our bodies can convert fat to glucose, through a series of processes, but it is extremely inefficient and only done by the body when it is ABSOLUTELY necessary. Carbs have been demonized by some diet fads, and many people are scared to eat them, fearing that it will lead to weight gain. Despite any diet claims, I can assure you that carbohydrate consumption will NOT lead to weight gain, so long as you’re not eating in a caloric surplus (more calories consumed than expended). What carbohydrates ARE good for: - Providing the body with fiber, thus, helping with digestion, heart health, and satiety 🍎
- Supporting mental processes, helping support mental focus and clarity 🥦
- Properly fueling the muscles, aiding with performance and recovery 💪🏻🍓
- Energy! 🌾
- Yum factor… because honestly, carbs are delicious 😋🥖 So my suggestion? Don’t fear carbs, they’re our friend!
Strive to consume plenty of carbs throughout the daily, mainly whole grains and a serving or two of fruit. In all, don’t be afraid to have some white pasta or bread every now and then (they do have less fiber)... as long as you’re not eating over your maintenance calories, you won’t gain weight from carb consumption!
#BodyByCarbs #FitnessPizzaInMyMouth #HaveNoFear #CarbsAreMyFavorite
Went ice skating today for a friends birthday!
It was so nice to get out and do something different (and finally get @jzaccardi to go ice skating)! I somehow ended up not falling but Joe didn’t get so lucky...swipe for a recap and make sure you watch until the end😝 #wipeout
Happy birthday @cayliin_ !
Happy Saturday peeps!
Got up this morning, went to the gym, got some froyo, and went to the mall with my love❤️❤️ I’m soaking up the free time before the semester starts because it’s going to be a BUSY one!
“Keep your face to the sunshine and you cannot see the shadows” -Helen Keller
What are a few things that make you happy?
For me, it’s sunshine☀️, @jzaccardi ❤️, my family and puppies🐶, and food🥞. I hope you all have a great end to your week and a weekend filled with all of the things that make you feel the happiest!
P.S. Swipe for my awesome modeling skills ( AKA getting a serious case of the giggles and not being able to take anything seriously🙄🤪 #typicalme )
#positivity #positivemindset #createyourhappiness
Over the past two or so weeks, my lifts have been steadily decreasing and I’ve been feeling extra tired, sore, and injury-prone… basically, I was starting to feel over reached. Having learned the hard way, I knew that it was time to incorporate a deload week?
So what is a deload week? This is a week in which you decrease your overall volume and/or intensity of all of your exercises. The amount of that reduction varies from person to person, but I just lower the weight I use and perform fewer reps.
Deload weeks give your body some extra time to recover from overreaching. Overreaching is a state in which you experience a decrease in strength, energy, and experience more joint and muscle pain, this is similar to overtraining, yet less severe. Allowing your body to just rest a bit extra can help get you out of an overreached state and even allow for additional muscle gains (a concept known as supercompensation). Basically, after recovering from an overreached state, your body can experience supercompensation where it is resensitized to training and thus, experiences an increase in muscle gains ( #gimmethegains )
Deloads are something that I used to shy away from because I wanted to just keep pushing harder and harder. However, I’ve learned how beneficial deloading can be, and now incorporate it into my workout schedule as I see fit (typically every two months). #recover #strengthgains #deload
Are you craving a milkshake but are also trying to lose weight? Try this quick, easy, and delicious cookies and cream shake!
1 scoop of @1stphorm Level-1 Ice Cream Sandwich
1 cup of ice
½ cup of almond milk
Blend it all up and top with some whipped cream and chocolate syrup (I used Walden Farms zero calorie) for extra yum!
This is SO GOOD! Using Level-1 protein powder is the key to making the shake creamy, like a normal milkshake would be. You have to try this one out!
Check out the link in my bio to grab Level-1 for yourself and get free shipping!
#yumlevel9000 #mymilkshakesbringalltheboystogheyard #snowdaytreats
What should you do on a rest day to maximize recovery?
Well, first, rest!😴 Your body needs the chance to recover, and your muscles can only grow when given proper rest. So, ensuring that you’re well rested is a huge win!
Second, stretching and foam-rolling is my go-to. After days of hard work, my muscles are shot by the time my rest day rolls around! Taking some time to stretch out those tightened muscles and roll out the extra sore spots goes a long way for recovery!
Nourish yourself. As always, drink plenty of water and eat plenty of nutrient-rich food. Even when you’re not working out, you want to make sure that you are fueling your body so that it can work as efficiently as possible. 🍎🍗💧 Doing these things can help to maximize your recovery and get you feeling good as new when you get back in the gym! ☺️ Note: the video is in fast motion, take your time foam rolling
#restday #recovery #foamrolling
Happy Monday all!
Today, I went out to lunch for my mama’s birthday, watched a few more episodes of Game of Thrones, and hit the gym!
What did you do today?
#chestday #gameofthrones #mondays
Let’s talk about muscle imbalances... As you probably know, most of us have a dominant side. Maybe we write with our right hand or have better balance on our left leg. Regardless, we’re typically not equally strong on both sides.
Now, this isn’t typically a huge problem in normal, everyday life. However, it can pose an issue when it comes to weight lifting. When performing compound lifts, the dominant side can take over to make up for the weaker sides shortcomings. Over time, these muscles tighten and strain as a result of constant compensation. This can lead to overuse injuries, strained muscles, and overall pain.
I’ve personally noticed a strength imbalance between my right and left hip flexors. To mitigate this imbalance, I’ve incorporated more single leg exercises to ensure that I’m working the muscles evenly. My favorite right now is the seated single leg press! I perform this at the end of my workout, keep the weight light and reps slow, and just focus on working the muscle. This has really helped me strengthen my weaker side and create more balance between my two hip flexors!
#balance #imbalances #strengtheningexercise
Joe and I got in a solid arm workout at the gym today, I’m still feeling the pump!
Andddd we’re also celebrating his birthday today so we had to clean up and actually wear something other than gym clothes 😅
Now we’re off to celebrate and spend the night with friends and family!
What are your plans for tonight?
Hey all! Dis is me, bulking bod in full force 🤗
Got my Day 1 progress pictures taken for 1st Phorm’s 2018 Transformation Challenge! The challenge officially begins on January 22 with an 8-week challenge, ending with a grand prize of $50,000 and a runner-up prize of $10,000!! The challenge continues throughout the year with cumulative prizes to be announced! #saywhaaaaaat 🤯
This challenge is for people who are ready to change and are willing to put in the necessary work. If you’re ready to take the next step and reach your goals once and for all, this challenge is for you! #goalsherewecome
As I’ve mentioned, I’m a trainer for this challenge and have an awesome group started! I do have more spots open and would love for any of you to join! I’m here to help you reach your goals and make a serious difference in your life this year!
Who’s with me? Click the link in my bio to join the challenge for FREE.
#transPHORMationchallenge #mytransphormationstartstoday #transPHORM
Twenty two years ago, my best friend in the whole wide world was born!
He’s brought so much light to my life and has helped me more than you could ever imagine over the past few years. He’s held my hand through the hard times and celebrated with me during the great ones. He’s helped me find myself and has given me the confidence to break down all of the walls I built over the years.
He’s truly an incredible person and I’m so blessed to get to go through life with him by my side! I’m so excited to get to spend another year with you and can’t wait to see all of the amazing things you accomplish this year!
I love you to the moon and back! ❤️😘😘 #whathappenswhenweposeforpictures #myman #hesgettingold
What do you do post workout?
What you consume after your workout is important, you want to be consuming something that promotes muscle synthesis (aka GAINZZZZ). You’re working so hard in the gym, what you use post workout should support your hard work. So what is my winning combo?
- Ignition. This product spikes your insulin levels post workout to more effectively allow your body to absorb the amino acids from protein and recover as quickly as possible. In addition, after a workout, your body is looking to replenish its energy. Ignition is the perfect supplement to replenish glycogen stores that are depleted during resistance training, giving your body exactly what it needs. - Phormula-1 is a a hydrolyzed whey protein isolate, meaning it’s the purest form of whey protein. It is rapidly assimilating, meaning it absorbs in your body much quicker than other forms of protein (such as a protein blend or the protein in chicken). In addition, it is low-temperature processed, which allows for smoother digestion, better absorption, and a much higher quality protein that the other ones out there (meaning, no bloating or upset stomach). Consuming protein post workout helps to promote muscle synthesis in your body, which is our goal. (P.S. the flavors are out of this world😋😋)
These two products are best buddies, and should be taken together.
I’ve been using this stack for a few months now and I’ve seen a major difference. I find myself recovering MUCH quicker, and experiencing less soreness. I actually forgot my post-workout shake the other day and felt so sore and lethargic the following day ( #forgetfulme 🙄). You want to maximize the efforts that you make in the gym, Ignition and Phormula-1 is the perfect stack to do just that! Click the link in my bio to see the stack and get free shipping! Holla at me with your questions😝
#postworkout #gains #1stphorm @1stphorm
Throwing it back to the turning point in my fitness journey…
I always had a physique goal in mind, and the six months leading up to the show was where my dream physique started to come to life. Yet as I got leaner, I felt compelled to just keep pushing further. It was all about how I looked, it’s actually comical looking back at the photos at all ab pictures I took back then, that was my primary concern! I counted every gram that I ate, checked my abs at every mirror, and did everything that I could to keep leaning down so I could be “contest ready”.
After the show, things started to fall apart. My body was running on empty, devoid of the body fat that is NECESSARY to function. My digestion was shot, my hormones were messed up, I had all kinds of injuries, I was in a terrible mental state, and I knew things had to change.
Over the past year and a half, I’ve made physical progress. I’ve gained the weight back, built muscle, gotten stronger, and gotten my health back. But even more so, I’ve progressed mentally. I no longer place my worth on how lean I am or how I physically look. Instead, I’ve chosen to focus on health…on finding balance in my life, on pushing past the barriers that I created, and just being a good person. I’ve come to love my body at all stages--lean or not.
This journey has been tough to say the least, but it has taught me so much about what is truly important, and that there is so much more to wellness than just being lean.
#mentalhealthgains #healthfirst #fitnessjourney
With a world filled with wonder, love and awe, why would you not choose to be happy?
Negativity is everywhere. On the news, at work, in our classes, we’re always hearing about everything bad going on. It’s easy to fall into that trap ourselves—complaining about what we have to do or what we don’t like about ourselves, the list goes on.
But what do you get out of being negative? Probably not much. It certainly doesn’t help you feel better or lighten anyone’s mood.
Negativity is draining. It takes away from enjoying life and all of the wonderful people and experiences that come with it.
If you are one of those people that dwells on the negative, take a moment to stop and think... is that mindset contributing to your growth, happiness, or wellbeing in any way? If it’s not, then stop. Think about all that you’re blessed with, everything that makes you happy in life and how great those things make you feel.
Life is meant to be lived, not just tolerated
#perspective #happiness #mindset
How do you eat out at restaurants when you’re dieting?
I know I used to get seriously stressed when I went to go out to eat. Not being able to track everything would stress me out and I would find myself focusing more on the food than the experience.
Now, I feel free to go out and eat what I want without feeling guilty. What’s helped me?
- If you’re trying to stick to your normal diet, opt for a more plain dish (ex. egg white omelet, chicken breast, salad)
- Eat a serving size amount, you can always wrap up the extras
- If you’re having a treat meal, eat a moderate amount. A slice or two of pizza is awesome, 6 pieces may be overkill (or extra awesome depending on your goals😜)
- Don’t stress about it. Enjoy your experience, enjoy the food, and know that eating over one day IS NOT going to reverse all of your progress, I can attest to that.
#GuiltFreeEating #IIFYM #ModerationNotDeprivation
No long caption today, just a picture of me trying to do something interesting while simultaneously trying not to fall
#balance #exceptthatimaclutz #handstand
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