Stage lean vs “lean”... There is a big difference 🙃
One year ago to now! And... Somehow I still fit in these pants...🤣
129lbs vs 149lbs
3 days out from @wnbfofficial world’s vs 3 min out from a cocoa latte ☕️
🤭 Being stage lean isn’t “goals” for the majority of people... Because #bodybuilding is a sport 🙃🤗
💯 Being stage lean is “goals” only if you compete on the stage.
The majority of people should follow a plan that is sustainable. Getting stage lean & #prep doesn’t fall into that category 😁
I truly had to go to anothaaaa level during this @wnbfofficial World’s prep. When you truly “go there”, you know what I mean. 🤗
Yes it’s extreme, and that’s what it takes to do well in bodybuilding.
I think +20lbs looks good IMO now! 😜 #twoyearsout#leanthick
ROUNDING THE GLUTES 🍑
3 exercises to round the glutes 🍑 They’re simple and you can do them anywhere especially since you only need a resistance band.
1st exercise you’re just laying down on your side and you place the resistance band around your ankles. With your leg completely straight, you go up and down for 30 reps. It should really burn 🔥. .
2nd exercise you place a hip circle (that really thick band displayed in the video) right above your knees. While sitting down, just flare your knees out as far as possible for 30 reps. Make sure you’re holding at the end for 1-2 seconds.
3rd exercise you also place the resistance band right above your knees. While having the knees bent, you bring your leg out as high as possible. Also do 30 reps.
These exercises are all high reps because you’re only using a resistance band.
1416143 hours ago
Why am I posting so many throwbacks ? Cause ya girls getting that itch 🧐😏 #throwback
We are halfway through November and Prep students are fully taking advantage of their "No Shave November" pass. Passes were sold for $20 during the last week of October and all proceeds benefit @shrinershospitals. Upon return from Thanksgiving Break, there will be a contest to determine who has the best beard! #Prep#NoShaveNovember
O infectologista e articulista, @ricovasconcelos , está hoje no @istaidshv para participar da oficina de comunicação sobre PrEP (Profilaxia Pré-Exposição ao HIV). Ele trouxe para os participantes da oficina o perfil da aids e sua evolução nos últimos anos. Uma honra para o DIAHV contar com a participação do Dr. Rico.
47025 minutes ago
Hoje o @istaidshv recebeu a visita do ator e influenciador digital, @biel.estrela . Gabriel passou pelo Departamento para dar um oi aos participantes da Oficina de Comunicação sobre PrEP (Profilaxia Pré-Exposição ao HIV). Valeu, Gabriel pela visita.
REDUCE CELLULITE and/or lean out your legs with these three sequences 🙋🏽♀️tag a friend who would dare to try this killer circuit (you can even do it with a friend-starting on separate exercises and alternating!) Try this circuit for 3 ROUNDS
1️⃣deadmills super set with body weight squats (3 rounds of 20 second deadmills and 8 squats)- these are sprints that challenge the muscle by pushing against the resistance of the treadmill, and tightens up the legs! I do these when I’m really feeling like my legs need to get tighter, but I do them sparingly (you’ll see why when you try them out 😏)
2️⃣toe raps (40/side) - pick your feet up, opposite arm opposite leg. Create a good pace and keep your core tight
3️⃣yoga ball hamstring curls with hip hinge (20)- keep your hips high, don’t let them drop during the pull in (to target the hamstrings), and do your hip hinge at the top. BREATHE but keep your core tight!
The end of a week
A very stressful one
Being a mental health nurse I’m fully aware of the negative impact of stress but I actually thrive with a bit of pressure there’s an optimal ‘sweet spot’ stress gets a bad rep but it can also be helpful
Stressful experiences can build resilience teach us a little bit about ourselves and help us learn skills to cope with future life shizzle and hardships
Knowing what keeps you well during times of stress is so important
Training is my little escape it helps me process things and zone out lifting weights makes me feel strong physically💪 it also gives you goals to work towards promoting a sense of achievement, mastery and skill acquisition as-well as a sense of enjoyment
Finally the world is recognising exercise therapy as a front line intervention for mental health disorders which excites me
sometimes when your mind is feeling weak it’s therapeutic to hit a new PB a new movement or skill
It’s also just as much as an achievement to turn up
Now it’s time for Friday vibes
Visiting family this weekend and I cannot wait 💕
Friendsgiving prep is underway! Pro tip: make your dessert in advanced! Many holiday desserts, such as galette or pie can be made the day before. Stay stress-free this holiday season with these little entertaining tricks! ☺️
Lanche da tarde, sua quarta refeição do dia. Você deveria comer banana com aveia e uma porção de whey protein. Você vai até a fruteira e percebe que não há banana, abre o armário e vê que sua aveia acabou e percebe que só tem uma colher de sopa de whey e você deveria tomar 3.
Você está com pressa e com fome, no armário você viu um pacote de bisnaguinha que sua mãe havia comprado e um pote de Nescau ou Toddy (escolha o seu predileto para a simulação). Na geladeira você encontra um pote de requeijão cremoso, muçarela, mortadela e leite. Assim como 2+2 são 4, você já deve ter imaginado o que aconteceu certo? Sua refeição da tarde foi pro saco, você se alimentou com tranqueiras, e se isso ainda ocorreu numa sexta feira é provável que você volte para a dieta somente na segunda feira agora.
Dieta é planejamento e começa no mercado. Evite ter a disposição alimentos de baixa qualidade nutricional e garante sempre que você tenha os alimentos exigidos no seu cardápio ou substitutos à altura. SEJA SÁBIO E PLANEJE SUA ALIMENTACAO. E outra, se estrapolou em uma refeição, não precisa chutar o balde, retome normalmente sua dieta.
BRUNO CIPRIANO - ASSESSORIA ESPORTIVA
The last of the 🎄🌟STROLL TOTES AND ZIPS 🌟🎄 orders are heading out. Sorry for the delay! Wind happens! We can’t control Mother Nature and the cancelled boats. Sea you soon! Be sure to pop in Stroll weekend with your bags for a pic! Tag us on insta!
Salt. Sand. Sea.
16145 minutes ago
Yesterdays leg day has my legs feeling like jello. 😝
Stiff leg deadlifts with the resistance of the band has to be by far my new favorite leg work out. Working the Hammies and the booty all in one when squeezing at the top. I’m finally starting to see my hammies pop and everything coming together, slowly but surely 🍑🙌🏽
It’s not about being perfect or fast. It’s about Effort, Dedication, & Consistency. .
Starting this Friday with a motivation pic. So proud of this warrior. She grinds on the daily, even on the days she doesn’t have energy or too tired. Great job! 💯
Lunch, dinner & snacks for over the weekend.... I made 2 lots of lunch & dinner, ham salad bowl with hummus & a mini pitta, dinner: pappardelle pasta with lots of veg, tinned Toms, chicken & halloumi... snack is homemade banana bread #prep#lunch#healthyfood#healthylifestyle#mealprepping
Tak dneska jsme nahodili účes před nedělními závody! Děkuji @laky.royal za styl💈✌️👌
252an hour ago
My Post comp experience
Not going to lie post comp the foot come off the gas massively. Motivation was low, training was shit and even tho I kept trying my body just wasn’t taking any of it purely because my head wasn’t in it. Me being me was too hard on my self and to stubborn to stop which if any thing makes it a lot worse and more frustrating until I had no choice but to take a step back as hard as it was it was the best thing I done. I took 2 weeks off and went away on holiday in that time with the mind frame of fuck it, I ate and drink what I wanted. Believe it or not I come back hitting PB’s, motivated and my body starting responding like it should. I guess what I’m trying to say is sometimes in this sport you need to know when to take a step back and not feel bad for doing it.