485 x2‼️💯 Then did 2 singles at the same weight. I guess you could say things are getting pretty serious. 😂😂😂 Less than three months ago my max was 415 for one...😳 The program we created is mostly powerlifting and a some bodybuilding and isolation movements. I’ve never done any form of powerlifting but it is definitely working. It’s pretty tricky being in a caloric deficient, keeping my intake just right to recover fully but still lose weight and fat. Today I was down to 203.5lbs. 👀
Working on myself brings me a lot of satisfaction, nothing better than setting goals and smashing them one by one. Stay the course my friends and you will unlock your true potential. ✊🏻💯
What motivates you? I don’t always feel like going to the gym (especially on vacation) but I look back at where I started to where I am now and that keeps me going. Always improving myself. Be creative in life to find new ways to motivate you in whatever you do. Keep life interesting while being the best you. 💪🏋️♀️ #fitnessmotivation#gym#gymrat#fit#health#lysi#girlswholift
Bu güzelliklerden bir süre ayrı kalacak olmanın hüznünü yaşıyorduk😢
"I go to nature to be soothed and healed, and to have my senses put in order"
With the busy hustle of every day life and the stress to get things done, sometimes your mind and soul need a break. Go on a walk, hike, swim, lay outside in the sun. Go into nature and just shut off your mind🌲🌱 We can't be our best without rest🍀
💃Less than 6 weeks out from #WBFFDallas 👙
Unfortunately, I won't be competing (I've had some major 💰💰 & unforeseen costs come about this past month😥) Hoping to be on stage come November at #wbffhouston 📺Stay tuned🥰
We've all been there; A few weeks before some event and deciding to go on some crazy healthy diet until said event. ⭐What's so wrong with eating better???
Well, it's not the healthy food you're now consuming, IT'S YOUR MINDSET!
🥦You can't starve yourself on 500 calories of broccoli each day for a month, then binge out on whatever you want🍔🍟🍕, and expect to maintain your weightloss! 🌮A junk food body doesn't look like a healthy body!🍓
I say stop dieting because we all need to change from a dieting mindset to a HEALTHY LIFESTYLE mindset!
🍣🎂🍫Here's the kicker: When you nourish your body with the right amount of healthy foods over 80-90% of your diet.... YES, you can treat yourself OCCASIONALLY with tasty treats! .
🍣P.S.- I had delicious sushi right after this picture! Following a flexible eating plan, all I had to do was fit it into my macros😋😎
She was raised to hustle like a man,
Because she was told to never depend on one. 💪🏼
💥One of the most common questions I'm asked is, "What do I have to do to get abs???" Crazy thing is, I know what I have to say isn't what they wanna hear😅 There's not a secret tea that'll work, theres not a handful of simple excercises that'll work, there's no magical pill. 📢IT'S YOUR DIET📢
By diet I mean what you eat throughout the day, every (or at least most) days.
Not a fad diet that you'll do for a few weeks and then binge eat after feeling so restricted. 💡Find what works for YOU and YOUR LIFESTYLE.
Be happy. Be healthy.
⬆️How to be able to do PULL-UPS!⬆️
Everyone knows the pull-ups are HARD, so here's some exercises to get your back strong enough for them⬇️⬇️⬇️
1. Feet on ground, legs are dead-weight (but you're pulling up less weight since they're planted)
2. Pull-up negs. Hop up to your top position and slowly release to bottom.
3. Attemp pull-ups (add a tiny hop to help until you are able to pull yourself up without "cheating")
How much caffeine can you safely take in? 👀☕️
📍 I personally really like a coffee ☕️, preworkout, a diet soda or a zero energy drink on the regular. Want to know of your caffeine intake is considered safe? 👀👌🏼 Then read on! 🤓
📍First, let’s look at how much caffeine is in popular drinks 🥤:
-Let’s have a look at Monster Energy 🐲. A 500 ml can of Monster Energy contains around 150 mg of caffeine.
-Cola zero 🔴, another popular drink, contains around 32 mg of caffeine (330 ml can).
The caffeine content of coffee/tea can vary greatly ☕️🍵
-For ex. 1 rounded teaspoon of instant coffee contains 57 mg of caffeine 🥄
-Black tea contains around 42 mg of caffeine 🍵
-A Starbucks Frappuccino contains 70 mg of caffeine ☕️
-A shot of espresso contains around 77 mg ☕️
-And on place 1️⃣ of the coffees we have brewed coffee, which contains depending on the size of the cup between 95 and 163 mg of caffeine.
🤔 So how much caffeine is too much? Well, it depends.
👉 The safety of caffeine depends on certain factors like the dose, the type, your health and you yourself as well. That is because some people experience no symptoms from multiple cups of coffee per day, while others can’t drink one single cup without experiencing symptoms like high spikes in blood pressure 😱 , disrupted sleep, a nervous feeling and/or headaches😖. What is interesting is that some people actually experience similar symptoms when they don’t consume caffeine😨 . That is in addition to sleepiness, fatigue and impaired cognitive performance & concentration.
📍Now let’s look at the recommendation on caffeine safety (remember these are just guidelines):
👉 The EFSA  & NAS  have concluded that, for healthy adults, caffeine intakes up to 400 mg/day don’t raise any general health concerns. To put it in perspective 400 mg/day is 2,75 cans of Monster Energy🐲 or 2,5-4 big cups of brewed coffee☕️
❗️For people with cardiovascular health concerns the long-term effects of regular caffeine intake are less certain . Contact your doctor.
📍Want to know what happens if you cross the 400 mg?👀
Comment part 2! Sources ➡️ comments! Like & share ❤️🙏