GLUTE & CORE BALL WORKOUT | #12WeeksPostpartum
Yip ladies, you read that one right! All you need for this workout is a ball... and preferably a yoga mat 😝 which means it can be done at home or on the gym in one small area 🙌🏼
It’s all about training SMART with correct FORM! 🌸✌🏼
A look into how HARD I push. How much GRIT I put into my workouts. How much MENTAL STRENGTH it takes. .
When people say they want my abs, or my arms, or my whatever. Or when they comment on my post baby body. You SEE all of those things, you think you want those things ... but do you want this?
Last move of the 45 minute long workout. I was gassed, tired, beaten... ready to quit. But when it HURTS, that’s when the work REALLY begins. So I push harder HERE than on any other part of the workout. And I fuggin’ CRUSHED IT. .
Don’t wish for it, if you’re not willing to WORK for it. Never easy, but always worth it. :
20 minute ALL OUT GARAGE WORKOUT!!!!
You really must give this your all 110% effort to do this in 20 minutes.
First FOUR exercises shoulders,burpees,biceps,burpees.
You complete this FIVE times so you total 100 burpees🔥🔥🔥
Second two exercises you do for TWO rounds.
Finish with the cardio
Jumping jacks toe touches and jumpsquats.
I had TWO MINUTES left so I did those 3 moves for 2 mins straight
If you guys start doing these 20 min workouts be sure to tag me and hashtag #Beckis20minworkouts
Here’s a perfect example of why you should always just stay positive! What’s the saying—when life gives you lemon, make lemonade!
Well, today I was getting ready to change to head to the gym for a quick burnout 🔥sesh of chest and tris (workout posted on previous post—check it out)...so I go to get ready and change and realize I forgot my tank top! I was immediately crushed because I had this awesome workout planned and now it wasn’t going to happen. I mean I was devastated y’all! Hahaha! I mean I know I’m obsessed, but I was so fired up to slay this Monday and now I couldn’t go. A little quick thinking and a suggestion from my co-worker made me realize that our Health Club at work sells tanks and tees! So, I called down there and yes, they had one!
So, I got this awesome tank for a great deal and guess what—in a size small and it’s fitted! I am actually loving the tight fit, as it helps to show off my hard work! I never would’ve been able to realize this had I just shut down and decided I might as well not go since I don’t have a tank.
That might not seem like a big deal for some of you, but for me it was huge! I am learning so much lately about truly seeing the good and the positive in ALL situations. I’ve always felt like I was a pretty positive person, but I’m really trying to apply it into daily actions and situations when the arise.
So I challenge you to think about this...what are you missing out on by always seeing the negative in situations you deal with daily? What opportunities do you have to live more positively each day and as a result be the light in someone’s dark world? I am asking myself those questions tonight and thinking of how I can really apply those tomorrow. I would love to hear from you guys with any experiences you’ve had when just being positive made all the difference! .
9589 hours ago
It’s the FINAL COUNT DOWN🎤... 39 weeks(sound on🤣)!!! It’s around the corner & I bet I will be here all week because I am like a steal trap down there🤦🏼♀️! No dilating, no contractions. I had to evict the twins and Camry so we will see how this goes!! I also have a crucial pole on the baby’s name on my insta story so chime in with which name you like!
Anyone else getting close?? Or do you have a ways to go still? ❤️
Oh and this Nursing bra from @kissactive is legit! I have been wearing it for a few weeks now and it’s go plenty of support!
My Ultimate Pregnancy guide is up on my site as well. Link in my bio @deliciouslyfitnhealthy with more info
Hey Momma, investing in your health isn’t just about you. Your nutrition habits, physical activity, and attitude will become your kids “health” paradigm. 🌎 •••⠀
Perfection is not our aim, but consistency is. Let’s be women who live with a generational mindset. My choices effect those closest to me - which happens to my my family. 👨👩👧
You are strong, you are able, you’re not too late,you are intelligent, you are creative, ⠀
I’m taking a small group of women to take their health to the next level while experiencing food freedom forever. What I’m going to walk you through isn’t just about you - it will have a ripple effect on generations to come if you follow the roadmap and take the first step of faith - INVEST IN YOUR HEALTH. what would it feel like if your kids never had to struggle with food or body image issues. It understood how to nourish their beautiful bodies? 🖤 What are you waiting for? Less than 5 spaces left, DM for details! #fitsterhood#foodfreedomforever
Who doesn’t love new products? Have you tried this new body wash Whip by Olay? I bought it in Shea butter but I can’t wait to try the other fragrances as well. This stuff is amazing!😍
646 minutes ago
#transformationtuesday or also known as the day I search for pics from 1-2 years ago (there aren't many because I actively avoided the camera) and wanna scream at myself "What the hell were you doing Kathie 🙄🙈😱?" Are you currently trying to lose weight? Well, let's see... You're probably unhappy with the way you look and decided x amount of kilos needs to go, right?
A couple of things usually happen next, restricting calories to an unhealthy amount, going on a fad diet ("but last time I lost so much weight with those shakes", well if it worked, why did you gain it back? #harshtruth) or starting some crazy cardio workout plan.
None of this is ⚠️SUSTAINABLE, ⚠️HEALTHY or will bring ⚠️LONGTERM results, so why do we keep falling for this? Because most of us don't realise that our weight isn't the issue, it's usually a symptom of something bigger!! There is a reason food has such a high priority in your life, there is a reason why you go on unhealthy binges and there is a reason why you just can't get yourself to eat healthy and get off the couch for a walk.
No lifestyle change (not calling it diet!) will ever work, if you don't work on the 'WHY'!! ⚠️ Sometimes it's hard for us to admit to ourselves what's causing us to overeat and adapt unhealthy habits. It's hard to admit that we are feeling unfulfilled, sad, anxious or maybe even depressed. It's easier to have a chocolate bar than face our fears and worries! It's easier to go to the drive-through than the gym and it's certainly easier to order a pizza than jogging to the farmer's market for fresh ingredients.
All those short cuts are a symptom of not loving yourself ❤️ and your body 💪 enough to make it first priority. It's hard, especially when you're a mom, to realise that you need to focus on yourself first. If you care enough about yourself, you will strive to BE THE BEST YOU in every way possible and once you work on the cause, the symptoms will disappear as well. It's a long and hard road but definitely worth it.
@brittanyterry inspired post. This was one year ago today. A lot of times I wish I could have this body back. I felt so small. I was always cold, I was never hungry. I was dealing with a painful means to an end and lost my appetite for months. I slept all day and cried constantly. I’m thicker now, I’m much stronger and I’m happier. This body may look good but a tight figure will never be worth my happiness. Embrace the thickness 💕 🍔🍟🌮🍕🍦
11212 minutes ago
Good morning rumor is that these leggings (and the matching bra) will be coming back this week! They’ve sold out within hours the last two times! Please let me know if you want to pre order the leggings or the bra so that you don’t miss out.
OK, so I just finished a three day detox yesterday and here are my before and after results. I don’t think the pictures do justice to the way I feel this morning.🤗
I started this detox after seeing the results another coach had and wanting to break a plateau I had rreached in myweight loss journey. I was definitely able to break the plateau, as I lost 3 pounds in three days!😳
I also feel amazing! I feel like I pressed the reset button and my body has a fresh start this week.😎
If you’re interested in trying this three day detox/Restart, then comment on this post or send me a message.😉
Summer where are you know? 😭
Try to find the balance in the autumn 🍂🍁🍄🐿🦔 .
Még keresem a helyem az őszben... furcsa hogy hétvégén még rövidnadrág és papucsban mentem a városba, most pedig azon gondolkozom hol vegyek csizmát a lányoknak 😅 ti hol fogjátok venni? Pénteken Budapestre megyünk és meglátom mit tehetek ez ügyben 😁
Fun time with my besties! Who’s yours? Tag her below! 🙋🏻♀️👇🏼
Remélem egyszer ők is legjobb barátnőként fognak rám tekinteni, mivel a kezdetek óta mindent együtt csinálunk nyugodtan mondhatom hogy nekem ők (is) a legjobb barátnőim 🙏🏼 együtt megyünk fodrászhoz, bevásárolni vagy csak úgy vásárolni, oltásra, nyaralásra és még sorolhatnám 🧡 neked ki a legjobb? 🙋🏻♀️👇🏼
MAKING PROGRESS by @Charlie_Smith_Fit
You've probably heard over & over that you should lose 1 - 3 pounds a week.
This is considered safe. And it's considered "good" progress.
But what if you don’t lose 1 -3 pounds a week? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
"Something's wrong" you usually tell yourself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
"I just can't lose weight" you whisper in your head.
"I knew I couldn't do it" you think to yourself.
So what ends up happening is one of two things:
1. You give up completely. You throw in the towel in frustration & start saying things like, "I'm just big boned."
2. You restrict your calories even farther because you think you have been eating too much. This makes weight loss even harder, plus you're completely HANGRY all the time!
Here's what I want you to recognize!!
If you lose .5 pounds a week, that would be 26 pounds lost in a year. If you were 26 pounds lighter at this time next year, would you be happy with that!?
Plus, the scale is only part of the story. I do think it's good to track your weight; however, having a professional there to help you understand how the number on the scale should be interpreted will help you not to focus on it solely.
Here are some NON-SCALE VICTORIES to celebrate:
💁Your energy is increasing
💁Your strength is increasing
💁Your clothes are fitting better/looser
💁You're sleeping better
💁You feel more confident
💁You're working out consistently
💁You can do more now than when you started
💁You're more flexible
💁Exercise is becoming a habit
💁You feel better
Don’t get discouraged. Stay the course. No more beating yourself up. Don’t quit. YOU ARE MAKING PROGRESS. I promise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Remember, it's a journey, not a quick fix.
If you are feeling discouraged about your progress, please let me know. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Cheering you on toward success
101an hour ago
I had to take a lot of time off from my regular fitness routine when I found out my diastasis was 6 fingers wide in April 😮I'm only now starting to add back in weighted exercises and it feels great! I have a lot of work to do in order to build back up my glutes but I'm chipping away! 💪🏻Here's a routine I did using 10lbs weights #dumbbells#fitmomsofig#postpartumfitness#momof3#buildabooty#fitspo#homeworkouts#womenshealth#homeworkouts_4u#Outdoorworkout
💪🏻Try each move for 15 reps (each side), rest for 20 seconds and go for 3 or 4 rounds!
💫TIP: If you want to create shapes on your body, don't be afraid to add weights to your routine! If you're new, be sure to start slow - I was doing bodyweight only for 4 months then started adding my 10lb weights in - I'm feeling a huge change! Starting in October I plan to use 15lbs for weighted squats/lunges. Keep at it!
✅Always consult your doctor before starting a new exercise program, especially when pregnant.
When you find random videos of your daughter being super creative!!!!!!!
😫😫😫 why is she so big 😭😭😭😭
She’s feeling a little sick 🤒 today so no school! So glad I get to stay home to make sure she’s well taken care of!
👸🏽 Who’s a mama??!! 🙌🏼 Comment below if you’re locking in this pelvic floor, abdominal separation and pregnancy friendly workout and tag your besties!! 👯♀️ Complete 3-5 rounds but remember even one round on a tough day is better than nothing. 😽
1️⃣ Side dips x 15 each side.
2️⃣ Hip thrusts x 15.
3️⃣ Push-ups x 15.
4️⃣ Arm & leg extensions x 15 each side (opposite arm and leg).
5️⃣ Reverse lunges x 15 each side (you may like to hold onto a chair or wall for support).
6️⃣ Tricep extensions x 15.
💖 Looking forward to hearing how all my mama’s find this workout!!! 👯♀️ It wasn’t till becoming a mother, suffering from abdominal separation and on the verge of a prolapse that I truely understood how incredibly IMPORTANT it was for women who are pregnant and postpartum to do “pregnancy and postpartum” specific exercises. Over the years I’ve LOVED creating variations of exercises to suit my body’s needs rather than placing it under harmful and unnecessary stress. And then of course sharing all my knowledge with you. 😽👯♀️👌🏼 .
👯♀️ I highly recommend mothers, those who are pregnant or those who are trying for a bubba use my Pelvic Floor & Core Exercise Program to complement their training and keep their bodies in tip top condition. 💪🏼👸🏽 Whether you have abdominal separation, prolapse, a stubborn pouch, back pain or loss of sexual sensation my Pelvic Floor and Core Exercise Program will become your new best friend!!! 🙌🏼👸🏽👯♀️😽 It’s available via the link in my bio for only $13.95. EVERY WOMAN deserves a strong pelvic floor and core!!! 💪🏼💪🏼💪🏼💪🏼 .
Pregnancy insomnia totally got me last night (sweet Annistyn was moving like crazy which didn’t help) I think I slept 4.5hrs tops 😴
I came downstairs at 5am to a total 💩 show in the dog’s crate 🤦🏻♀️ so let her out and cleaned that up 🤪
FINALLY, I pressed PLAY! 💪🏼 I had excuses. Just like EVERY. SINGLE. PERSON. Your excuses may be “better” than mine 🤷🏻♀️ but I can PROMISE you someone with “better” excuses is out there achieving the same goals you have because they chose to OVERCOME their excuses. 🤷🏻♀️
Stop taking the easy way out, stop limiting yourself, START REACHING YOUR GOALS. 💃🏻
New challenge groups start next week! Now is YOUR time! Fill out the link in my bio and I’ll be in touch!
You’ll never hear us advertise fat loss. We won’t sell our expertise - and ourselves - on the broken body image and hurt feelings of our fellow mothers. We won’t sell body dysmorphia and self-punishment.
We know movement and food is more than that. So are we. So are you.
That is all.
Ladies, there are SO MANY reasons to lift heavy weights and be strong. This 👏 is 👏 one 👏 of 👏them👏!!! Yesterday, I promised this sweet little angel a lunchable after we were done at the gym. When we got to Target, she asked me for an Ibuprofen when we got home. Poor little girl had a headache. Lucky for her, her mom is a semi strong powerlifter and doesn't go anywhere without a bottle of Ibuprofen handy, so I was able to give her one before we went into the store. She took it and asked me to carry her, so I did. I carried her into Target and only put her down long enough for her to pick out her lunchable. I picked her up again and carried her to the register. I was able to hold her with one arm while I paid for her lunchable, then I carried her out to the car. She's 8 years old. People make comments all the time about her being a big baby, being too big to be carried, they tell me she's old enough to walk. The day will never come that I stop carrying her because she's too big or too heavy. I won't let it. I'll stop carrying her when she stops asking. But for now, I'm going to cherish every moment I get to hold this sweet girl because I can and because the day will come when she stops asking.
2631 hours ago
Had a pleasure to chat to @thepelvicexpert about kegels, leaking and living with prolapse on the Bellies, Bits and Babies podcast by @babyology. Leaking is common but NOT normal! To learn how to "save" your pelvic floor listen to the podcast :). Link in my bio (Bellies, Bits and Babies podcast). #prolapse
Wheels up! ✈️
Off to feel and experience the Magic 🏰of a place created by a man who taught us all how to Dream Big and with a team I never knew existed 6 years ago.
Cheers 🥂 to new experiences, new memories, new friendships, bigger dreams and a grander mission and purpose than ever before!
Because I said yes.
Because I am part of a team.
Because we have a purpose greater than ourselves.
Because we change lives.
Because we LOVE to celebrate! 🙏🏼💕🙌🏼✨🏰
The triumph can't be had without the struggle. —Wilma Rudolph
Go hard or go home yeah! 🤣🤣 120% effort always... especially when there’s a few of my old favourites involved, like reverse triceps extensions to grow some #freakyforearms and the much loved #bicep curls.
Simple but effective - making sure this here #ninja has no weak links 💪
Last week was a super tough week. My mind is the hardest part of this process.
But today I am focusing on positivity because what you think is ultimately what will be ✨
So here are some positive mantras I am focusing on this week that may help you too: ❤️ When you fuel your body with love, your mind has no limits.
🏋🏻♀️ My actions define my success, not a number on a scale.
🎞 Don’t compare yourself to someone else’s highlight reel. ✌️ #bikinicompetitor#bikiniprep#mantra#positivevibes
LOW IMPACT WORKOUT 💪
Getting back on track after a long weekend away 😀 This workout took less than 20 minutes.
5 rounds of the following:
10 x pulse squats
10 x glute bridge
10 x side lying leg raise (each side)
10 x Superman
10 x lunges (each side)
What's your fitness goal? Do you want to fit into that dress by Christmas? Or perhaps you already fit into the dress but want popin' arms and shoulders, maybe it's your legs and butt that you want to tone up. Every BODY is different and want different things. What do you want and how are you going to accomplish it? That's what you have to ask your self. The rest is just work! But you have to know what you want first ♥️ These are the last 9 journals until December/January 2019 So Get them while you can 😊
Have a productive day everyone!
May today be the day you choose to see your life through inspired eyes.✨This is your life. Your truth.✨Period.✨Stand boldly in the light and shine on, my friends, you’re so worth it.✨
Yesterday’s shoulder training was solid! Focusing on upping my weight.✨I wish I filmed my first superset. It was killer. Dang. BUT maybe next time.✨
A n y w a y s. So yeah, I’m stoked about this lifting season that I’m organically entering. Time to grow. To level up.✨Have a beautiful day, friends! 🤟🏼✌🏼
S o n g: Maroon 5 (feat Cardi B). - “Girls Like You”
H e y y o u.✨Yep. You reading this.✨If you haven’t been told lately, you’re beautiful. Your breathtaking strength is inspiring. You. Are. S O. Loved.✨Speak it. Believe it. Live it.
Saturday workouts with my man are my favorite, y’all!✨Leg day 2 training went down and duude so did I. Lol✨Y’all. Squats and deadlift are exercises I struggled with leading into my back to back surgeries, with #endometriosis expert @johndulemba my form declined simply because my body was compensating from pain.✨Currently working through mental blocks on these routines in efforts to g r o w. I’m worth it. You’re worth it. #nevergiveup
S o n g: L a u v - “I like Me Better”