New record! I’m so happy! 9.5 (yes, I count halves) for neutral grip pull ups I’M SO CLOSE TO 10. I’ve been working so hard on my pull ups every week. Anytime I’m around a pull up bar, I do I few sets. I’m so consistent and when I’m not making visual progress it can be really discouraging... this just shows that #trustingtheprocess is everything. Don’t give up on your goals! Work hard, stay consistent, and be patient The human body is truly so amazing and you are capable of more than you know!
#trusttheprocess #pr #personalrecord #pullup #pullups #workoutvideo #informativefitnessaccount #sciencebasedfitness #selflove #onlinepersonaltrainer #work #strong #okinawa #gunnersgym #lestergym #okinawajapan
Well today started out fine. I got up early and taught a session at the Marine Corps. Spin-a-thon. To my surprise my beautiful family was there to greet me after class, so we stayed for smoothies. It seemed like a good idea. It didn't occur to us that there'd be enough peanut butter residue in the cleaned blenders to trigger Archers allergy. When we took this photo we were just enjoying family time; we hadn't picked up on it yet, but looking at it now I can see he was already uncomfortable. Of course it didn't take long before it was clear what was happening. I'm grateful that we were down the street from the hospital, for a kind doctor whose calmness was exactly what I needed and for the medicine that's a magical cure for my sweet boy. Mostly though, we're grateful for Archer
Being back here in Okinawa at Camp Foster has really helped me get out of the funk I had been in for the last few months. I am not sure what was holding me back but being back in this Marine Corps gym has definitely ignited the passion again. Hopefully I can get back into beast mode again soon. Knees don’t fail me now. #okinawajapan #gunnersgym #arthritissucks #fitover40 #marinecorps #onceamarinealwaysamarine #myweightlossjourney
@tommmy2guns arms causing mayhem and ruining sleeves everywhere he goes! .
#fitness #gym #motivation #workout #fit #fitspo #fitfam #strong #training #health #fitnessmodel #fitnessmotivation #gunnersgym #fitnessaddict #abs #diet #instagood #physique #exercise #ifbb #flex #lifestyle #gains #muscle #healthy #beastmode #shredded #cardio #okinawa #bicepworkout
I used to really struggle with push ups. They are tough! Here’s some push up regressions to start with if you can’t quite do a push up yet. Start with the first exercise and once you get comfortable with it, progress to the next!
1. WALL PUSH UP:
- Face a wall, standing a little farther than arm’s length away, feet shoulder-width apart.
- Lean body forward and put your hands flat against the wall at shoulder height and shoulder-width apart. - Bend elbows and lower your upper body toward the wall in a slow, controlled motion. Keep your feet flat on the floor.
- Slowly push yourself back until your arms are straight.
2. TABLE TOP PUSH UP:
- Start on all fours with your arms straight, your shoulders over your wrists, and your hips over your knees.
- Bend yours elbows and lower your upper body slowly to the ground.
- When your face gets close to the ground, press up with your arms and return to starting position.
3. KNEE PUSH UP:
- Place knees on the floor, hands below shoulders, and body in a neutral position.
- Keeping your back straight, start bending the elbows until your chest is almost touching the floor.
- Pause and push back up to starting position.
4. INCLINE PUSH UP:
- Stand facing a study elevated platform. Place hands on edge of platform, slightly wider than shoulder width.
- Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
- Push body up until arms are extended.
5. PUSH UP:
- Begin in push up position as shown.
- Draw in navel and contract glutes
- Keeping pelvis in a neutral position, slowly lower body toward ground, by flexing elbows and retracting and depressing shoulder blades.
- Push back up to starting position, by extending elbows and contracting chest. Do no allow head to jut forward.
Part two of my circuit workout yesterday. I was dying! Seriously..the struggle is real. I went home for christmas and pretty much took a break from #health…♀️ Anyone else feeling the same way? Feel free to message me and we can hold each other accountable and get back on track together
Getting off track was not fully intentional. I mean, I was planning on indulging every once in a while and not stressing about it (cause #memoriesovermacros & I had to eat all my favorite stateside food that I’ve been missing for the past year lol.) but I went overboard.
The first few days I was eating out & drinking more than usual but also making sure all my meals at home were filled with lots of vegetables. -
Then I got the flu. Was in bed for four days straight and living off chicken soup and naps. Eventually my fever went away but I felt physically drained the rest of my trip. -
The last couple weeks of me being home consisted of lots of fast food, power naps, more fast food, and drinking. And you’ll never guess what happened! I FELT LIKE COMPLETE SHIT. -
So as always my main motivation/purpose for getting back on track is to FEEL my BEST. #Food and #exercise are the best medicine! -
Also mindset is everything. If your struggling to “get a flat stomach” or “loose your love handles” etc… try switching your mindset to “being my happiest” or “having more energy.” -
Physical results take TIME & CONSISTENCY and when your not getting the results you want when you want them it can be extremely discouraging and often leads to quitting. Trust me, I know. I struggled with this for years and years and always ended up blaming myself for not having self control or drive and would quit. -
BUT, if your main focus is fueling your body with nutrient dense food and working out for those endorphins, the physique will follow. Trust the process! I know this is much easier said than done so if your struggling or don’t know where to start message me!
Hate doing cardio♀️♀️♀️or trying to lose weight? Try this circuit! -
Several studies have compared the effects of circuit weight training with traditional forms of cardiorespiratory exercise (treadmills, biking, jogging), in relation to energy expenditure, strength, and improving physical fitness. The following has been found:
Circuit training results in higher post exercise metabolic rates as well as strength levels.
Circuit training is just as beneficial as traditional forms of cardio for improving or contributing to improved fitness levels.
This workout kicked my ass! Save& try it out and let me know how it goes!
WARM UP CIRCUIT (2 rounds- rest until you catch your breath then repeat)
*Perform each exercise for 30-45 seconds back to back
Burpees (modification if you can’t do push up burpees: Jump up> body all the way laying on the ground> jump/stand up as fast as you can)
FULL BODY CIRCUIT:
KB push-ups (modification: wall push ups, push ups against raised surface)
KB squat with overhead press
KB Romanian Deadlift
Make it Rain- Dextin
After two years of this island I can honestly say the place I'll miss most is Gunners Gym. Always open, always there for me. The weights never lied nor did they cheat you. From late nights to competitions, it's where I got my start but it won't end there. Never satisfied, never end the fight. #GunnersGym
@royaltyphysique1 #royaltyphysique #redcon1tieroperator #warfitfam #primevallabs #bodybuilding #powerlifting #supportmilitarymuscle #gangstawraps #lifting
Shoulder pictures from today. I feel like I'm growing??.. #gunnersgym #okinawa #bodybuilding #bodybuildingmotivation #workoutmotivation #workout #fitnessmotivation #fitness #fit #lift #motivation #shoulderworkout #allsportnutrition #allsportnutritioninc #igfitness #igfit #igfitfam #instagood #instadaily #usmc #militarymuscle #supportmilitarymuscle #military #goldsgym #workfnharder #savage
A little bit of shoulder action after that bitch ass typhoon #gunnersgym #okinawa #bodybuilding #bodybuildingmotivation #workoutmotivation #workout #fitnessmotivation #fitness #fit #lift #motivation #shoulderworkout #allsportnutrition #allsportnutritioninc #igfitness #igfit #igfitfam #instagood #instadaily #usmc #militarymuscle #supportmilitarymuscle #military #goldsgym #workfnharder #savage
Finally got over my mental block I try these all the time but can never hop up with both hands. I was pretty sure I was strong enough to do it but I just haven't been able to figure it out plus I think I've been scared of falling even tho I'm not high up! -
Anyway right before I tried it out tonight I handed my husband my phone and jokingly asked if he would "film me fail at this real quick" -
He told me I better change my attitude about it or I wouldn't be able to do it. And so I changed my attitude and was able to do it!
Whether you believe you can or you can't your right
My fitness goals are constantly changing and evolving. I believe my body is capable of anything I set my mind to as long as I stay disciplined and put in the necessary work. This morning I decided that I want to be able to do muscle ups I tried doing one for the first time from a dead hang and failed miserably.. so I modified it a bit and ended my workout with this superset.