. . 🔥🔥STEP-UP VARIATION🔥🔥 . . How I use the chest press machine to work my legs 😄😄😄 . . I tend to lose my balance with Dumbbells, so using this machine created more stability! The leg burn was unreal!! . . I am thinking of supersetting this for Saturday's workout with @marilynnroth 😈😈😈 what exercise should we add???
. . 🛑FOMO - Stop Comparing Yourself To Others 🛑 . . It's so easy to compare ourselves to others online; we all do it, or have done it at some point in our lives. We often value where we are in life based on what other people are doing with theirs. The urge to compare is as human as any other emotion. . . During my career as a fitness competitor, I was in deep FOMO; religiously following competitors on social media to keep up to date with their progress. Even the ones I would NEVER compete against! I would compare myself to competitors lives I would never lead. I would end up comparing myself to competitors I would will never look like, or compete against. I cant even begin to tell you how many times I would compare myself to the 5’0ft IFBB Bikini Pros. I wasted countless hours comparing myself to people who, in reality, were filtering their own lives to make them seem more captivating. Once I was aware that I was in deep FOMO, (this only became a reality after I stepped out of the industry as an athlete) I began to realize 2 crucial things with the online comparison game: . . ➡️Social Media is Just a Platform: A platform, technically, should elevate us above other people, but it's important to be your own person and not compare yourself to others up on a different platform. . . ➡️We Only See The Highlights: For the most part, reality is what's lost on social media, we tend to emphasize the best parts of ourselves instead of the everyday versions. It's easy to take what is posted on social media at face value, but we forget how many shots, and filters it takes to get the “perfect selfie.” We don't really tell the world when we're struggling or completing the boring tasks of everyday life. We compare our behind-the-scenes with everyone else's highlight reel. . . Today remind yourself that people usually ONLY post the good, interesting things online, not the mundane stuff. I was thinking of capturing my entire day in my storyline tomorrow to show you the full story and how mundane my life is! ➡️Comment⬅️with 👍👍👍👍👍if you find that would be helpful! 😊😊😊😊 . .
. . 🔥🔥 DROP IT LIKE ITS HOT🔥🔥 . . Get the blood pumping and fire burning with this ULTIMATE DROP SET. Watch entire video to watch how the drop set is completed . . 3 x 4 DROP 6 DROP 8 😈😈😈 . . In Canada it's Family Day, and she. It comes to family.. I believe in sharing! If you feel you want to share the workout 🔥🔥🔥🔥, tag a friend and I will send you the entire workout as my holiday gift!!! . . My Personal 6 Month Training Program has 60 days left to the official launch!!!!! Click bio link to send an email and receive 50% OFF TODAY
. . 😵FOMO -Fear Of Missing Out- NEW THEME 😵 . . FOMO, or the “Fear Of Missing Out,” is something many of us have experienced. Most common among the under-30 crowd, it happens when we start to feel nervous about not taking part in social events, like that awesome party or competition everyone who’s anyone showed up to. People, including myself have pretty much always been concerned about their social standing, but the recent explosion of social media has made FOMO a bigger deal. . . Not even realizing it, I suffered vastly from FOMO being a competitor. This week I hope to create awareness on the fear of missing out, so you can help yourself, your family, children and friends. It is a very sensitive topic and one I was afraid to talk about, in fear of what YOU might think. However, a good friend yesterday told me… You have to start taking a stand! So, I share with you experience with FOMO! . . Some of the biggest signs that FOMO was negatively impacting my own life, & could be doing the same to yours, include: ➡️Continually refreshing your social media newsfeed to see what’s going on, what’s the latest update, and the new things that people are posting right now. ➡️Feeling the need to know what so-and-so people are doing. This includes the people in your social network. & people you don’t know, such as celebrities or famous people. ➡️The constant feeling that you’re not satisfied with your life, & because of that you keep looking outward at what others are doing. ➡️Feeling that perhaps you are not doing enough. . . I admit, for many years I was constantly checking and seeing what others are up to, as opposed to enjoying my time with the people I was with and the life I had right in front of me. it was a big change to make, but one that made all the difference in my health and happiness! . . If you are interested in learning more about this weeks theme on FOMO comment➡️ FOMO⬅️ or an emoji that symbolizes this term to you! 😵😵😵
🔥EPIC LEG DAY🔥 . . One of the hardest supersets I have put together.... Leaving me walking like a drunk in the gym!! . . Hint: Total Sets completed 6..... 😂😂 . . Any guesses on the rep range?????? ⬇️Comment below ⬇️
. . 🔥NEW BACK EXERCISE🔥 . . The feeling you get when you create a new exercise and the energy electrifies the rest of the workout!!! literally soo pleased right now 😊😊😊😊😊😊 . I used one of the machine rows for this EXERCISE! I will say, I have NEVER had my muscles on 🔥 like I did with this! . . Workout reps: 15,12,10,8 drop 15 increasing weight each set . . Who has a machine like this in their gym where they can give it a try????????? 😈😈
♥️ LOVE - MY STORY ♥️ . . Learning to love myself did not come easy. I held onto a lot of suffering over the years, living in both the pain of the past & the fear of the future. I was unable to pay attention to the present moment or be at peace; because I was having a full on war in my head. “You are not good enough”, You deserve that”, “Told You So”… The List went on. . . In my 20’s, my modifiable lifestyle factors (nutrition, exercise, sleep, stress management & relationships) were used as ways to sabotage my happiness & silence my toxic inner voice. I would spend endless hours exercising, so that I was exhausted and would’t have the energy to think. I would eat next to nothing, to show my inner voice that I still had control over something in my life. My stress management techniques included alcohol & over the counter sleep-aids; basically anything that would quickly numb the pain. I would morph into the role of “The Pleaser” in all my relationships (making sure I put others needs first) thinking that would increase the chances of being “good enough.” . . As you can see, this was EXHAUSTING! I was a hamster on a wheel, going around & around in a viscous circle of toxicity… So how did I escape? Hamsters aren’t graceful, I fell hard. I hit rock bottom & had two decisions, to live with self-worth or continue to crumble and eventually meet my fate. My choice... to either get up, & modify my lifestyle, or wait & let down the most important person in my life.. ME! . . I began to make lifestyle changes, and day by day, month by month, year by year, I began to build my self-worth. Throughout the years, I learned that I didn’t have to be different to be worthy. I was just as beautiful then as I am right now. The only difference though, is I NOW own my potential. I Love myself enough to believe in the limitless opportunities available. Today, I decide I am worth it, I am worth taking action so I can create a beautiful life for myself! . . I hope this theme resonated to you this week! If you enjoyed it ⬇️comment⬇️ with a 💓💓💓! Thank you to all of those that take the time to comment and share each day, it truly makes my day!
. . ⚠️NEW WORKOUT ⚠️ BUNNY PAWS aka (pause) 😂😂 . . Warning this programming is NOT EASY! Watch entire video to understand the new protocol! . . The RULES: Lateral Raises & Use the same weight complete: Set 1️⃣30 reps Set 2️⃣30 reps Set 3️⃣30 reps, PAUSE (2-3sec) 10 reps, PAUSE (2-3sec) 10 reps, PAUSE (2-3sec) 10 reps!!!!! . . Over to you..... Who's going to try it???? Comment with a 😈😈😈 if you are ready for the 🔥🔥🔥🔥🔥
. . 😡WHO DOESN’T HAVE STRESS 😡 . . The Final Factor 5️⃣: STRESS: Today’s society rewards achievement, qualifications, statuses & success. Many people work themselves extremely hard to get there - ignoring important messages from their body & mind. I ask you, what’s the point of success if you are constantly stressed, overwhelmed & missing quality time with your loved ones? . . Is your stress levels the reason WHY you are struggling to feel all that LOVE has to offer in your life? Is it the reason why you are no longer losing weight? I have seen weight loss efforts becoming increasingly difficult; with stubborn weight being held around the stomach areas. Even the best of diets & training protocols might not work; all because your cortisol levels have reached an all-time high. . . Sadly, putting a focus on stress reduction is often seen as a “soft” requirement - something high achievers today don’t need to waste time doing. We get the message that we should just muster through illness & stress. We are led to believe that if we take a holiday, have a bubble bath or sleep-in on Sundays, all will be well again. We know this is not the case! . . In my experience, stress becames rampant when we become unbalanced. It builds up when we take on more responsibilities and allow guilt & the feeling of failure take over. Stress management can feel impossible when self pity takes over. At this point, we need to take a step-back and rebalance our priorities! Stress management doesn’t need to be overwhelming, time consuming or expensive. There are many simple, cost-effective & beneficial ways that you can create change. ♥️My favourite way to manage stress is to declutter: go through closet, kitchen cabinets and picture gallery on phone!♥️ . . Everyone is different when it comes to managing stress. What do you do to help reduce your stress levels? ⬇️Comment ⬇️ & share one technique that works well for you! ♥️♥️♥️ . . If you are interested in learning more about how you can reduce-stress, Click Bio Link ⬆️ for my interactive Workbook called Stress-Less!
. . 🔥HIGH VOLUME LEG DAY🔥 . . With under 9 weeks till my wedding and a big goal in the fall..Shhhhhh.. It's time to switch up my workout programming!!! . . Today's workout incorporated high volume reps, ranging from 15-30 reps! 😮😮😮😮😮😮😮 . Any guesses on what exercise in the video had this rep range: 30,25,20,15 drop 15??? . . 64 days to go before this entire 6 month program becomes available! Currently 50% off! Click bio link to contact me for more info on how to take advantage of the SALE! Purchase today, and I will send you the GLUTE BUILDER PROGRAM FREE!
. . ❤️ I LOVE SLEEP♥️ Rusty... Answer his question!!! . . FACTOR 3️⃣: Sleep! It can feel like an indulgence, especially when we’re busy or stressed; and it’s often the first thing to go during those times. But I am a firm believer that sleep isn’t a luxury—it’s a necessity & your brain will likely rebel if it doesn’t have enough. I LOVE SLEEP, & a huge advocate for creating a proper sleep routines. Here is just a few reasons why I LOVE sleep… & its not just because I get to wear comfy pyjamas & snuggle with Rusty! . . ➡️Sleep Helps Solidify Memory: Basically it helps consolidate long-term memory. The brain makes a lot of connections during the day, but not all of them are worth saving. Sleep is a time in which the brain streamlines the connections it “needs.” ➡️Sleep Clears Out Toxins: The brain can clear out toxins much quicker while we’re sleeping than when we’re awake. ➡️Sleep Is Necessary For Cognition: Sleep increases our ability to multi-task, pay attention & use our short term memory ➡️Sleep Increases Creativity: Sleep can increase divergent thinking such as fluency, flexibility & originality ➡️Sleep Increases Physical Health & Longevity: Sleep can affect a number of physical diseases and disorders. Hit your sleep “sweet spot” and you can decrease your risk of diabetes, heart disease and inflammation! . . Sleep, a wonderful way to show our body LOVE! Rusty, the sleep king was wondering, did you get more than 6 hours of sleep last night??⬇️ Comment ⬇️with how many hours of sleep you got and a 👍if it was enough!
. . 🔥 100 REP BACK & AB CHALLENGE 🔥 . . Today’s back workout finished with a little challenge: ➡️Plank Rows: 100 reps with no breaks! . . This was a lot harder then I thought it would be!! Tried my best to keep core engaged with minimal torso movement. . . Add this to your workout today and see how many reps you get in! Who’s going to try 100 reps unbroken?
. . ❤️RELATIONSHIPS & LOVE❤️ . . FACTOR 3️⃣Relationships! If you are like me, there may be many things you want to achieve in life. You may want to accomplish your weight loss goal or publishing a book, achieve a high paying salary, or status of a professional athlete. Yet, you should never forget what your top priority is. From my own experiences, I realize that my top priority should be relationships. I believe they should also be your top priority, and not just today, seeing as it is Valentine’s Today!. Nothing else matters more. . . Here is WHY I value Relationships as a TOP priority: . . 1️⃣Relationships fulfill my most important need of all. It’s not money. It’s not achievements nor recognition. The most important thing I need is LOVE. This is something WE all need: to love and be loved. Unfortunately, sometimes I was so obsessed with other things that I forget how beautiful it is to love and be loved. How do we do that? Through relationships. This is the only way. 2️⃣Through relationships I have the people to support me in times of trouble. When I face difficult times, I need other people to support me. I have learned, (though it seems always the hard way) that no-one can take care of everything by themselves. When the world looks dark and the problem looks big, nothing is more valuable than the support of people I love. They encourage me to keep going, they accompany me in the time of trouble, and they are willing to share my burdens. 3️⃣Eventually, relationships are the only things that matter. When I became sick last year, I didn’t think about my achievements & awards. I didn’t care whether I would be “rich or famous”. All those things become meaningless when I was faced with Cancer. All I wanted was to have the people I loved around me. Nothing else mattered. I realized that, eventually, relationships were the only thing that mattered. Don’t wait until that moment might come. Make them a focal point today. . . 💕Happy Valentines Day💕 to each and everyone of you that read this post. Today, make your relationships a PRIORITY, by starting it here with some ❤️💗❤️
. . 🔥🔥🔥🔥Ultimate Leg Challenge🔥🔥🔥🔥 . . 😈How many rounds will you get in????????😈 . . On The Minute Every Minute: ➡️Leg Extension ➡️Sissy Squat . . The Rules: ➡️start your timer for 1 minute intervals ➡️for the 1st minute complete 10 reps on the sissy squat ➡️for the 2nd minute complete 10 reps on the leg extension ➡️for the 3rd minute complete 11 reps back on the sissy squat ➡️for the 4th minute complete 11 reps back on the leg extension ➡️continue every minute adding 1 rep each time until you can NO LONGER complete the required reps in the minute! ➡️Hint: the quicker you go the more rest you get in between, but it soon catches up to you 😆😆 . Successfully and painfully completed 27 Rounds ❤️❤️❤️ . . Tag your workout partner who will be up for this months leg challenge!!!
. . 💗NUTRITION & LOVE💗 . . Factor 2️⃣ NUTRITION! Food is much more than what it seems on the surface. It is powerful and makes differences in our daily lives. When we THINK of food, most often our inner critic chimes in. I like to think of it as a bird; as it uses its beak to peck at our brains and to constantly reinforce particular thoughts. Most often, telling us NOT to eat this, NOT to eat that. Telling us that we will be pay for that in the morning if we eat that cookie. Degrading us when we step on the scale and re-affirming that food is the enemy… but I ask you, Does it have to be this way? . . If we can re-frame the way we look at nutrition, and see it as more then just the food we eat… we cultivate a new ❤️, that will flourish our wellbeing! . . So, What has ❤️ for nutrition given me? ➡️Health: I am able to decrease the severity of my health triggers by eating & supplementing for my body ➡️Connection: A way to socialize with people ➡️Motivation: Keeps me focused on my goals, as I love to plan a celebratory dinner ➡️Education: Allows me to run my company and teach others about nutrition ➡️Diversity: Allows me to learn about new countries & cultures in a new way ➡️IT MAKES ME FEEL GOOD! - Eating healthy has given me more energy & a new ❤️ for life . . Today, I hope when you look down at your food, you have a greater appreciation for the nutrition you are consuming. I hope you are able to recognize its incredible impact & the way it can make you feel. Do any of you have anything else to add to the list above? . . 💥TODAYS CHALLENGE💥 To increase the feelings of ❤️ associated with food… go & grab a coffee / tea & bring it to someone. Or shock them with a drink like my friend did in the photos above 😆😆 ⬇️Comment ☕️☕️☕️ Below ⬇️ you are going to try and complete this challenge today! @christineyus 💗 😂😂😂
. . 🔥SHOULDER & TRICEP WORKOUT🔥SWIPE 🔛 . . With under 🔟 weeks left of my wedding transformation, it was time to switch up the upper body programming! Today’s burn was unreal! You all know I 💕 to destroy legs… but today, my upper body took the beating! Now that was fun! . . To gain access to todays FULL programming details (sets & reps & a few other exercises) simply comment with a 💗and I will DM you the workout!! . If you ❤️❤️❤️ these workouts, over 170+ will be available in April, with the launch of my 6 Month Personal Transformation Program! With already over 300 Pre-Sale purchases, why not take advantage of the 50% off sale and secure your program! Any purchases this week will go into a draw to be apart of one of the workouts!!!
. . ❤️💗EXERCISE & LOVE💗❤️ . . With Valentine’s coming up, I thought that “LOVE” would be the perfect theme of the week. However, I wanted to connect the buzz word “Self-love” in a more impactful, scientific way. So this week, we are connecting it to Functional Medicine and its 5 modifiable lifestyle factors! . . Factor 1️⃣ Exercise 💪🏻 We have been told 100’s of times that exercise if good for us, and it’s true - but its good for a lot more than just lifting weight or building muscle. For me: falling in love with exercise has been my disney’s version of “prince charming.” No matter the battle I was facing, I would relinquish in the comfort that the weights would always be there. They would never leave. Today, my love for exercise has changed. I love it for the sheer internal motivation it exudes, rather than sheer sense of security. . . So, What ❤️💗❤️ do I get from exercise? ➡️Boosts my confidence / better self-image ➡️Increases my energy and motivation ➡️Elevates my mood ➡️Generates a more positive outlook ➡️Increases my creativity ➡️Decreases my anxieties and worries ➡️Combats my underlying depression . . My question to you is, Why do you LOVE ❤️ exercise? ⬇️Comment Below⬇️ and lets kick off Valentines Week, with a focus on loving yourself in the spectrum of Functional Medicine!
. . 🔥QUAD BURN 🔥 . . Didn’t have a partner to push down on shoulders and act as extra resistance, so I used a Barbell and actively pushed against it myself on the way up! . . Now who says you can’t be your own training partner sometimes!!!! . . Who’s going to try this own next leg day? Comment with a 💗💗 if you are going to be a great training partner to yourself and kill your quads! 😈😈😈