That moment when you have to squat down to take your swolfies because HIIT CARDIO was too intense 💀😈💥 SHOULDER WORKOUT:
🔺Smith machine presses// SS
🔺Front raises w/ db
🔺Face pulls 🔺Upright rows // SS
🔺Behind the head barbell press
I can’t help but be proud of myself.
Just a few years ago I was upset with my body, felt like I had 0 direction in life, and you wouldn’t dare catch me posting a picture of MY BODY. Fast forward a little bit and I’ve built something incredible. I’ve molded my body, and myself into something amazing.
I disrespected my body. I hated it. I thought I was “stuck” in it. Then I competed. I realized how many things I previously said I “wouldn’t” or “couldn’t” do (I.e. be in a bikini and not constantly trying to cover up), and was doing the dang thing?!? Then came improvement season, and this past year has been one for the books.
Even after going over all the hurdles to even decide to compete to begin with, then to compete and realize my body was “8th place” material, I wasn’t sure if I could ever be remarkable or ever look the way those 1st place girls looked. But these past 11 months? I’ve pushed, I’ve grown, I’ve defeated myself once again- and defeated the thoughts I felt as I walked off stage (in tears) 11 months ago.
I’m proud. Of the growth I’ve faced mentally/emotionally/business wise etc. but I’m also proud of my body. I have the body I use to lust over. I built this. I’m not superficial for loving the body I created, I’m just incredible for building it.
Special thanks to the boss man @nicktongstrong for being by my side through all of this. I can’t fathom the luck I’ve had by having you in my life. You’ve brought so much joy and hashtag gainz into my life and shown me how to keep my head on straight. Not to mention the friendships you’ve lead me too through our amazingly wonderful #tongstrong team. This was all just a dream 1.5 years ago - but now it’s about to get silly. .
Eat carbs, lift heavy, and repeat.
But in all seriousness it took me so much time to get this concept. You can't grow if you don't eat. It's that simple. And if your a natural athlete muscle takes timeeee.
Plus the only goal doesn't have to be weightloss. Be a badass. Be athletic. Train hard. Sometimes focusing on something other then the scale can be a nice change of pace.
Deadlift rep PR two weeks in a row! 🎉 225x8 and felt much easier than seven did last week. Didn't video so I had to post something, or I didn't happen. Here's a stand-in selfie. Oddly, I'm wearing the exact same outfit as I did for my PR last week. So this much be my lucky PR outfit!
Always happy to spend time at my Knoxville gym, @e_x_fitness ! Great equipment and even better people! Make sure you visit if you're in the Knoxvegas area!
Heavy double power clean + heavy triple hang snatch= 😢 In all honesty today was a good day, good call taking three days off😊 Things moved a lot better today than they did last week! Maybe it was cause of that @bangenergy I drank before getting here🤔
[LONG POST] WOW! WHAT A WEEKEND!!! First NPC figure competition with placement in the books! What started as something to check off my "bucket list" has now turned into a passion fueled by hard-work, commitment, energy, and sheer determination. While this goal of mine was achieved, I would not have been able to reach it without all of the support, encouragement, kind words, positive feedback/reinforcement, grueling training/posing sessions, consistent nutrition, guidance, and LOVE from my family and friends, especially my husband @mrrogers_world who has been my #1 cheerleader waaayyyy before day one of this journey, and my coach/trainer @kellyhaterfit who keeps my macros/nutrition in check and aligned with my customized training plans. Everyone who has ever reached out to me to root me on....it surely doesn't go unnoticed. Training is one thing, but to train for a competition knowing that you have to step on stage half-naked to display hours of hard-work....IS NO JOKE. It's the toughest thing I've ever had to endure. It pushes you mentally, physically, emotionally, and even spiritually. You'll be tested, you'll be pushed, you'll cry, you'll have self-doubt, you'll question your reason/decision to do such a crazy ass thing, you'll laugh (and then cry again), you'll wanna binge on all of the bad foods, you'll want to kick someone's ass, you'll throw tantrums, you'll want to quit, you'll be tired, and HUNGRY (but usually for the things you can't eat). But most of all, at the end of the day, whatever goal you set, if you keep that goal in the forefront of your mind daily, put in 1000% of the work, and envision the outcome, it'll be achieved. To my squad (and you know who you are)....THANK YOU!!!! So blessed to be surrounded by the realest and most beautiful souls ever. I love you all more than you know!!! 💞💞💞💞💞💞💞TL;DR: Competition results: TOP 5, TOP 5, TOP 5!!! 3rd in novice, 4th in masters, and 5th in open. 🏆🏆🏆 Competition was pretty stacked so I'm so glad to have placed in all 3 categories for my first show!!! So excited to continue to work on my physique and bring an even better package for my next competition.
I spent all weekend celebrating my girl @chelseababy028 for her bachelorette party and enjoyed lots of drinks and yummy food. Much needed weekend of living and fun with friends
Today I got back to the grind. Spent all day adulting getting things done for nursing school starting soon (Yay yay yay!) and I hit a great leg workout. Worked on making my squats heavy again and I felt STRONG. •••
Nothing better than checking things off your to do list and hitting a leg workout. Just a great Monday and start to my week. Hope you're starting your week off with a fantastic & productive Monday too 👌
‼️ Confession Session ‼️ When you fear your struggles, your struggles consume you. When you face your struggles, YOU OVERCOME THEM. If we took a flashback to 4 years ago, I would of only chosen to eat one of these foods pictured. It’s easy to get sucked into society’s view of what the perfect woman or man should look like. The truth is, there are days when I see myself struggling with my confidence. We all have bad days and we all have amazing days. Sometimes we need to take a look back at our past to see how far we have come, how much we have grown, and how content we are with where we stand in life now. We are all blooming in our own unique ways 🌻🌻. #bodypositive#icaneatthat
So as usual, I just wing it and do what feels right in the gym. Thought I'd share with you today's shoulder workout🎃 -Front db raises 12 reps x 4 sets
superset with -Lateral db raises 12 reps x 4 sets
-Seated overhead db shoulder press
15 reps x 4 sets
superset with -Upright barbell rows 15 reps x 4 sets
-Seated lateral raises 15 reps x 4 sets
-Seated shoulder press machine
15 reps x 4 sets WITH 2 drop sets at end
-Rear delt fly machine 15 reps x 4 sets
-"Around the world" circles
12 reps x 4 sets
-Bent over rear delt flies 12 reps x 4 sets (Last two exercises using 5lb plates)
Have fun! 😊☠ #deltday#growingpumpkins#improvementseason#shouldersets#superseteverything#caps#noonecaresworkharder#shoulderworkout#wingingit
4 weeks post show update: To say I haven't been on track since my competition has been an understatement. It was much harder to say no to food than I expected. Having one small snack turned into a large one and then I'd just eat everything in sight because I'd already over ate, might as well keep going. It didn't help that I had just received some bad news and I've recently had to make one of the hardest decisions of my whole life. I've learned through this experience that I can't compare my post show experience to anyone else's although I feel I've failed in comparison to others. Instead, I have my own journey and while I'd love to be 100% on point all of the time, I need my mental health to be my first priority. I feel I'm in a much better place now. I do still overeat on occasion but when I do, it's not because I ate half a box of Oreos in one sitting but it's because I had a large smoothie bowl like this one filled with micronutrients (and yes one Oreo on top because #balance ). I'm now getting back to having amazing workouts, crushing my cardio and learning to love myself and my body show lean or not.
Some days make you realize that going to the gym isn't just about getting in shape or looking a certain way. Today I spent the first part of my gym time talking with friends, two of which shared intimate parts of their lives with me. I feel so humbled that these ladies sat and talked with me. My heart felt so full when I finally put my headphones in, put my head down, and got to work. For me, my gym time serves as my social time, my recreation, my time to process emotions, think through whatever is going on in my life, a time to share with others, and a time to listen. I feel so blessed to workout where I do, and to have such great people on this journey with me.
Fasted cardio: ✔️
Morning clients: ✔️
Goal setting for the week: ✔️
What do YOU want to achieve more than anything else?
What are you going to do to MAKE IT HAPPEN??
You'll never know what's possible until to you try.
No hesitation, only action.
Fueled by: @hardmagnum
Happy Monday woo! Still trying to get on that grind of looking forward to Mondays but so far i still hate them😂 I was just thinking the other day how fueling your body has so much to do with performance, both mentally and physically. For years I didn't eat properly (my meals would consist of a granola bar/hard boiled egg for breakfast, a lunar bar for lunch, maybe a couple small snacks, and eggs or something for dinner) and it seriously hurt me in so many ways. I had such high cortisol levels (stress hormone) and I became depressed, exhausted and irritable. Now that I'm eating for better training performance I am more awake and energized, although my patience is still pretty low lmao 😅 my point is that you shouldn't feel like you aren't able to eat what you want unless you train or meet a certain weight. If you have certain goals fine but you should still enjoy yourself and make sure you are always feeling your absolute best! Have an awesome day loves 💜
Pretty, pretty damn flat here but this is 5 weeks into the reverse dieting/maintenance phase. Reverse dieting can be as difficult to stick with as the dieting phase it self. You've dieted down and hit a certain level of conditioning and BF, now all you want to do is stop the cardio and house food. But by adhering to a proper reverse diet and done correctly becomes a time (especially as a natty) where your body is primed to make the most amount of quality gains while improving/increasing your overall metabolic capacity in the long run (aka you will be able to eat more food in a bulking phase). I'm fluctuating 3-4lbs of my lowest weigh in during my cut and holding onto the conditioning (i actually feel tighter and leaner). I've slowly tapered down my cardio from 5 30 min sessions to currently 2 30 min sessions. I've creeped my carbs up from 275g on my low days to 375-400g while still keeping 1 Refeed day a week. I've creeped my fats up from 60 to 70-75g. Protein has remained the same at 200g. As I said up top, I'm pretty damn flat here and the mirror is telling me to increase food again. I'll be increasing my food again this week. I'll make a stronger push into the bulking improvement/gaining phase in about 2 weeks. My new split, with the increase frequency, definitely has my body burning through glycogen. With the extra glycogen being burned is another reason to bump the calories. For me, I need to stay on top how much volume I'm doing per session and recovery between sessions. Too much volume for me and I start to really flatten out and loose some size. #motivationmonday#reversedieting#gaining#leangains#improvementseason#bulk#gainz#vascular#conditioning#cardio#consistency#aesthetics#classicphysique#classicbodybuilding#itsart#sclupting#iifym#flexibledieting#macro#micro#striveforgreatness#empowerothers
Mental health disorders are like a loaded gun. You can walk around perfectly fine with a pistol that has always been loaded, but if you are not conscious of that gun, one wrong move, one jolt, one bump, and that bullet is racing down the barrel.
Two years ago today, I was a high school senior, and would later receive the news that one of my fellow classmates had died after his spleen erupted during a football game that night. I, along with the rest of my school, would watch him get hit very hard and lose consciousness, only to give the crowd a thumbs up on his way to the hospital. What happened there changed not only my world, but the world of everyone in my community.
I had already been diagnosed with Panic Disorder and Depression. I had overcome the big battles with the two. But those demons can sit around for years, just waiting for a vulnerable spot to attack. When Evan died, that was my vulnerable spot. I was empty. I was sad, but more so, I was angry. I became bitter and resentful. My coping mechanism became food. I was able to control what I did and did not eat. I used hunger pain to feel SOMETHING. Two years ago, I lost a classmate and began my battle with an eating disorder. While I am much better now, I still have bad moments, bad days, and bad weeks. Some days it is all to much to handle. But I am getting better. Two years ago was the worst day of my life. But two years ago, I began my journey to becoming who I was meant to be.
I haven't had a cheat meal in about 3 weeks not since after the show nor have I taken a rest day. I am horrible at both. I haven't had the cravings or want for one to be honest, I'm so satisified with my plan so I've just opted out. Well my family came up yesterday and took me for a burger and sweet potatoe fries for a late bday lunch! So I had the cheat pre training which is something else I don't do. But I had a great pump even though I might have gotten sick during legs 🤦♀️🤦♀️ but all that being said just trying to listen to body more and to coach. This week I will be doing looootsss if burger eating for burger week 😹😹😹😵😵 happy Monday!! #teamturner#devoted4life#progressnotperfection#loveyourjourney#burgerpumps#improvementseason#mindbodysoul#listenandenjoy#domorebemore