Another mistake I often see with the bench press (more so with dumbbells). Unless you're specifically trying to work anterior delts, keep your elbows in close on the way down. This maximizes pectoral use and will take the strain off of your shoulders.
Music: Her- AD Ft. Tory Lanez
OHP day was a great session this morning. I really felt every rep, really focusing on the muscle mind connection, and had great energy through it all. For me personally I love training in the mornings. I roll out of bed, my human goes to work, I sip on pre and go lift some heavy shit. I then get ready for work prepping my meals, preparing everything I need for the rest of the day, and head on to work. It really puts me in the right mindset knowing that I've already accomplish something great that day, which then it motivates me to continue healthy habits throughout the day. I will work out in the afternoon if I know that's the only available time to, but I feel like I am more susceptible to find excuses not to go and to make it a rest day when it's not necessary. I know that i'm not the only one who falls victim to this because you guys know you have done it too. To really become successful with your health and fitness goals you have to figure out what YOU prefer and what works best for you. Not what someone else told you, not what you read in a magazine saying that being in a fasted state burns more fat, but because it works for YOU. You have to really find what YOU enjoy to do because waking up knowing you have to do something you hate every day.... you'll never be able to succeed and reach your goal. I hear too many people do things they don't want to do because they think that that's what they have to do to get the results you're looking for. I can tell you the number one thing that you need to do is build a lifestyle that is sustainable and enjoyable. Embrace eating healthy, embrace getting strong, and embrace the lifestyle. #1stformathletesearch#1stphorm#fitness#ifitfitsyourchallenge @iifymapparel @1stphorm #iam1stphorm#duespaid#wedothework#bethe1#legionofboom#deadlifts#girlswholift#bodybuilding#bodybuilder#weightlifting#healthylifestyle#1stphormvideo#1stphormathlete
Transformation Tuesday! 5 things you need to know about this transformation:
1. On the left I was still training 6 days a week, still drinking my protein shakes and eating "healthy" the majority of the time but the difference is that I was eating mostly for convenience. I ate food that was easy to grab and still enjoyed myself on weekends. I was eating roughly 2500-3000 calories a day with zero cardio. Is there anything wrong with how I look on the left? NO!! but it just goes to show how important your nutrition is when it comes to fat loss.
2. Slow and steady wins the race! I started my calorie deficit 27 weeks out from my show. Yes, 27 weeks! By giving myself enough TIME, I have been able to preserve the majority of my muscle mass. Starting out on my diet I was still eating a lot of carbs daily with a weekly cheat meal and zero cardio. We slowly added cardio in about 3 months into my diet and even now my cardio is still very minimal. My carbs have definitely decreased the last 8 weeks or so but it's all a part of the process.
3. My stage look is not a look that is meant to be maintained year round! A healthy weight for me is probably around 10-15 lbs up from what I am now. Keep in mind that competing in a show means taking your body to an EXTREME - it does not mean that you must walk around like this on a daily basis.
4. My self worth is not defined by my outer appearance. I am still the same person I was 6 months ago and I will still be the same person 6 months from now.
Just because you have a low body fat % does not make you any better of a person.
5. How did I do it?? Discipline and adherence to my goal!!
‼️Throwback‼️Even though it's only been a little over a month since my first NPC show, I do miss my shreds that I worked so hard for. I told myself I'd be more than ready to put healthy weight back on after my show for improvement season but it's not that simple.
You don't just snap out of that "prep mindset" just like that. Food and exercise still control my thoughts just as much as they did through prep and that has not gone away. You want to be happy seeing the number go up on the scale but it's a little bit of a mind-fuck in a sense because you are so used to seeing that number on the scale go down for so many months. To see your weight go up can be hard to accept.
People who make fitness apart of their everyday life and go to extreme measures to get to an unmaintainable level of leanness can probably relate to the fact that--we aren't normal because our lives constantly revolve around numbers. I'd totally be lying if I said prep didn't at times take me back to a dark place that I was at one point a few years ago. But this is a part learning things about yourself and growing 💪🏼. Mental health comes FIRST ❗️It can be hard to accept and love your body at all times, but it is important to remember YOU ARE MORE than just a BODY 💓 if anyone reading this can relate comment below! 👇🏼
@dividedlabs helping me push harder and recover faster. Two of my favorite things about these supplements are that they actually work and no side effects such as a crash. The flavors are a bonus 😋🤤
🛑Link in the description @dtstagg 💥 Discount code 👉🏾 Dtstagg
Barcelona Walking Machine: things I see, I must say for a moment I actually thought it was a real dude reading his book! Kudos to the artist who remains anonymous...
Cosas que veo y me encuentro en mis andares por Barna. Por un momento jure que era un tio leyendo en su esquina. Mis saludos al artista que queda anonima pues la obra esta sin firma.
Gorilla Power! 💪🙌🔥
I have not been very active on here in the last couple days. I'm alive & well but life has been happening and saying it's been a rush is an understatement. I've had a jam packed couple of weeks between work, school, and some other outside activities. It seems a little harder to squeeze in the gym as things continue to pack onto my schedule but I'm still making it work! I've just been adulting hard core lately. Some exciting this have been happening! My sister picked her wedding dress out yesterday which got me in the feels annnnd peep new glasses because I'm old now and my body is rejecting me. 🙃 Bye, bye to my 20/20 vision. 🙋🏻🤓 Another busy week ahead but it's time to grind!
Consistently improving! A lot of Kgs lost in the 9months i've been in Aus 🇦🇺. Aiming for more quality and less of the fluffy mass. For now!!! Still need to make sure i can keep up with the boys if i ever go back 😂 @theogolaub @shaunyyyb @bagheera819 @micah19999
"Don't lift weights," they said. "You'll look too muscular and manly," they said. 😂😂😂😂😂😂😂⠀
Idk about you gal pals that are lifting or maybe don't lift. Doesn't matter. Either way. I look at this pic of myself and think.... DAYUMM NAT! LOOK AT THOSE GUNS. Look at all that hard lifting work turned to gorgeous muscles on your shoulders and arms! YAS GIRL YASSS! 🙌🏻🙌🏻🙌🏻🙌🏻⠀
And I am so proud of myself you guys. Really. And not in a conceited way, not in a way that makes me better than anyone else, and never in a bragging way. I am proud of myself in a way that acknowledges fruitful dedication. In a way that Nat from 5 years ago would be so proud of Nat today. ⠀
And you can feel it too. You can be proud of yourself. And look at yourself in pictures and in the mirror and say "way to go, beautiful, I'm so proud of you." Hearing it from yourself speaks volumes over hearing it from anyone else, especially when you come from a place and a mindset of constantly bringing yourself down and not being able to look at pictures without saying, "ew. My arms look fat in that pic. Don't post it." ⠀
You are so beautiful. And so capable and DESERVING of seeing your beautiful self through your own eyes. If I can see it, so can you. ❤️⠀
Love you ❤️⠀