“Genetics” 😉 #TransformationTuesday
We all are born and grow up under different conditions ☝️ these conditions and our family’s habits have us coming out of childhood overweight, shredded, or skinny 🤷♀️ this is kind of out of our control and due to years of calorie surplus and inactivity/video games 🎮 (AKA me), a healthier intake and sports, and/or a lot of inactivity and low calories 🙌
We all have different starting points, BUT we can ALL make PROGRESS from where we start 📈 and this will require taking responsibility for your body and knowing YOU can make a change 💪
I grew up playing sports, a lot of video games, eating Wendy’s chicken nuggets weekly, and not socializing much (due to a lack of self confidence ☝️) and ended up pretty hefty coming out of middle school 👀 but after finally taking action and committing to making a CHANGE, because I didn’t like where things were going, I saw a CHANGE with my body 👍 which lead to a change mentally 🤓
Don’t allow yourself to play the victim card and sell yourself short on what you’re capable of ☝️ YOU can be fit if you can COMMIT 🤗 look at the food choices you’re making, can you say that your caloric intake is reasonable? Are you getting your 60min a day? 🏃♂️
If you need help making that change and having a plan to execute, apply for the Healthy Flex Prescription at Hejnasty.com/coaching and let’s get you transforming your body and mind 💪
delicious gluten, dairy, and guilt free paleo brownies! ———————————
2 tbsp coconut oil melted
1/4 cup coconut sugar
1/3 cup maple syrup
1 1/3 cup natural peanut butter
4 oz melted df dark chocolate bars (2 oz in batter, 2 drizzled oz on top)
Pinch of salt
2 tbsp coconut flour
Whisk eggs together and add rest of ingredients, besides coconut flour. Whisk until smooth before mixing in the flour. Bake for 6-7 minutes at 350 F
Carb me up and tan me up!!! 4 days till #icnworldchampionships best of luck to all those competing enjoy your carbing days... I will!!!!! 😉
Fim do ano está chegando... corre que da tempo de mudar seu corpo antes da virada!!!
Eu te ajudo!
11a minute ago
Have an amazing day babes 💙
41a minute ago
Life is amazing it is what it should be.
Night runs and Drake
32a minute ago
This morning I woke up annoyed. Annoyed that I had turned off my alarm and didn't wake up early like I had planned. I thought my day was already over before it had begun 😴
My housemate reminded me that it was only 7am and I still had plenty of time. So I went. I did my walk, coffee and a swim before training and it was my idea of a perfect morning 🏊
Sometimes I need to get out of my own head and not beat myself up when something doesn't go planned 🌞
21a minute ago
286X5 for a PR. Last PR was June 2015! Followed by an embarrassing yet appropriate celebration!!
112 minutes ago
October 2018 vs March 2018 Back Progress 💪🏻
Still have a long way to go, but pretty happy with this transformation! In the second photo I had just started lifting, and hadn’t yet begun changing my diet. You can see some slight definition from being a swimmer my whole life and working out moderately, but I was definitely a lot smaller😂 The photo on the right is after a summer of bulking and lifting a lot heavier💪🏻
Here are a couple of the exercises that I started with to help build up my back!
1. Assisted pull ups
4. Over hand wide grip/under hand close grip barbell rows
5. Single arm kneeling bent over barbell rows
Enjoy your days & happy Tuesday!🌸