fit_by_nela fit_by_nela

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Nela  ๐Ÿ“ฉFitbyNela@outlook.com ๐Ÿ”นCertified Personal trainer ๐Ÿ”นCertified Nutritionist ๐Ÿ”น ๐Ÿ“ Hawaii living๐Ÿ“ ๐Ÿ ๐Ÿณ๐ŸŒธโ˜€๏ธ๐Ÿ‰๐Ÿ‘ ๐Ÿ๐Ÿ„๐Ÿ”น๐Ÿ‘ปSnapchat: nela808 ๐Ÿ‘ป

Back to Aloha and the Island life in precisely a week from now โ˜€๏ธ๐ŸŒด๐ŸŒˆ ๐Ÿค— #hawaii

๐Ÿ™…๐ŸฝObliques ๐Ÿ™…๐Ÿฝ ๐Ÿ”นalternating rep speed for greater impact. ๐Ÿ”น Using own bodyweight. ๐Ÿ”น 3 set - 15 reps.
#abs

๐Ÿ™…๐ŸฝLEG-DAY๐Ÿ™…๐Ÿฝ
๐Ÿ”น 4 sets: squats. ๐Ÿ”น 4 sets: Sumo. ๐Ÿ”น 4 sets: Hip thrusters. ๐Ÿ”น Prowler till I drop - literally๐Ÿ˜…
#Legday

๐Ÿค—I LOVE this - SO crispy and tasty๐Ÿค—
Gluten and lactose free Bread!!๐Ÿ’ฏ๐Ÿ’ฏ
I seriously can't stop binging on it after Its out Of the oven ๐Ÿ™€I have celiac - eating gluten is a No go for me! ๐Ÿ™
But this is just as good - if not better! ๐Ÿ’๐Ÿฝ Since I posted it on My story I've been asked about the recipe. So, here you go๐Ÿ™‚ ๐Ÿ”น 100 g. Pumpkin seeds. ๐Ÿ”น 100 g. Seasame seeds. ๐Ÿ”น 100 g. Flax seeds. ๐Ÿ”น 100 g. Sunflower seeds. ๐Ÿ”น 100 g. Gluten-free flower
๐Ÿ”น 1 cup of Warm water. ๐Ÿ”น 1 large egg. ๐Ÿ”น 1 teaspoon cold pressed Coconut Oil. ๐Ÿ”น Pinch Of Salt.
1. Preheat the oven 200 degrees celcius.
2. Mix all the ingredients.
3. Leave the Mix for 20 min.
4. Form the bread.
5. Put it in the oven for 15-20 min.
#glutenfree #lactosefree #celiac

๐Ÿ“นI took Todays workout outside and it was brutal!! ๐Ÿ”น8 rounds: 20 sec. Jumping Jacks + up and Down the stairs. ๐Ÿ”น 8 rounds: 20 sec. Squat jumps + up and Down the stairs. ๐Ÿ”น 8 rounds: 20 sec. Mountain climbers + up and Down the Stars. ๐Ÿ”น Ended it with 24 rounds ๐Ÿ‘†๐Ÿฝ and ๐Ÿ‘‡๐Ÿฝ the stairs with sandbags ๐Ÿ˜ค๐Ÿ’ฆ๐Ÿ’ช๐Ÿพ๐Ÿ˜…

Having battled with depression and anxiety for the past two years I was used to feeling nothing. Not even the bad. But just a black wall of nothingness. A void - an emptiness. Contemplating a futureless future. It was horrible. In the midst of it all I left Instagram and moved to Hawaii where I, little by little, felt more and more presence. Something I thought I knew of all along but truly realized I had no idea what was until I was on my own living the simple life half way around the world. In the past year and half spent offline on the beautiful Island I have collected countless moments that have taken my breath away and awakened my spirit. Moments where I felt such gratitude in my heart that it felt like I was smacked in the face with joy for being able to feel. Just feel! If you are in a dark place know that there is light. No matter how dark it gets. There is light. And you will see it. Even if it is just a glimpse. The glimpse Will grow. Glimpse by glimpse. #Faith #thoughts

๐Ÿ˜ฌ Pistol Squat progression training๐Ÿ˜ฌ๐Ÿ”ซ Pistol squats are a great Way improving your mobility, balance, strenght and fexibility.
But before going into a full pistol squat a couple Of progression steps are needed. Or Else you Will most likely Fall flat like I did a couple Of months. I was certain that I could do it just like that. Just because I have strenght dosn't mean I have the necessary mobility or balance.
Pistol squat progression requires making sure you can get into a deep squat, bringing your butt close to your heels while keeping a straight back (Work on that until you are ready to move on to the next step). ๐Ÿ”น 1. Pistol squat, to a Box/bench/chair: Pistol Down to a Box/bench/chair. Start with a tall one and gradually progress lower. ๐Ÿ”น 2. Pistol squat, grab on to a pole: while Holding on to a pole, perform a slow, controlled pistol negative. Bring the other leg in at the bottom, and stand up on two legs.
There are several more pistol squat progression steps if necessary. These two worked for me. I did the two until I worked on My balance and mobility to a degree where I felt comfortable enough to try without the pole. My full pistols are not perfect - But I'll Get there ๐Ÿ’ช๐Ÿพ๐Ÿ˜…

Before I fill you in on todays video I want to thank you guys for your thoughts on the video I posted Yesterday. All Of you! I enjoy hearing what you have to say and exchanging point of views. Its called "social" media for a reason, right๐Ÿ™‚
Todays video:
Two exercises I focus on progressing in strength over time are squats and barbell hip thrusters. These two are always part of my leg routine. Other than that I usually play around with other exercises after Iโ€™m done with my heavy ones. In this video Iโ€™m performing hip thrusters. When I first started doing these I was stoked how well and fast my glutes responded when consistently and progressively performing the exercise. Iโ€™ve learned a ton from @bretcontreras1. This guy knows what he is talking about. He has done great research in sports science - especially glute related and keeps on providing valid and useful information on the subject matter.
Points to keep in mind when perfoming hip thrusters:
1. Form. Begin each rep with by pushing through with my heels, and extending my hips vertically through the bar. Focus on reaching full hip extension, eyes gazed forward when making the movement toward the full extension. This helps reaching a neutral spine position during the movement to prevent injury. I have always had an anterior pelvic tilt - in other words it looks as if I'm purposefully sticking My Butt out and walking like a duck ๐Ÿ˜‚ When reaching full extension I hold the bar for 2-5 sec. at each rep and contract my glute muscles to the fullest. Slow and controlled movements.
2. Breathing. I intentionally didnโ€™t add any music to this video. I want you to be able to hear how I use my breath to get the most out of each of the reps. At the bottom of each rep, I take a deep breathe and squeeze my abdominals and lower body before lifting the bar to full hip extension where I then Breathe out!
3. Mind to muscle connection. You guys have heard me say this since I started this account. This to me is an art form in itself. Making each and every rep count by focusing all of my attention on the contraction of the muscles when performing the reps #hipthrusters

While I enjoy a challenging workout and learning about new ways to challenge myself - I just hate coming across โ€œcircusโ€ workouts like these on Instagram. I had to make this video and share My thoughts on this.
First Of all, can we all please agree to put safety first ๐Ÿ’๐Ÿฝ By definition the movement of the stair-master is suppose to simulate climbing stairs. When climbing stairs We usually put one foot in front of the other, rightโ€ฆโ€ฆโ€ฆ? ๐Ÿคท๐Ÿฝโ€โ™€๏ธ The stair-master machine is a great contribute to cardiovascular endurance and strengthening the body (when used safely). Iโ€™ve done videos on how I usually use the stair-master for a quick and efficient interval workout, where I increase and lower the speed based on time intervals. When warming up on the stairs I sometimes avoid holding onto the handles to also improve my balance and my posture (chest forward, shoulders back, stand as straight as possible). But when doing so I MAKE SURE I go at a speed that allows me to do so without jeopardizing my safety. Even when I post videos where My workouts are more advanced I make sure to emphasize safety and the level of advancement.
It hurts my love for fitness every time I see videos like these overflowing various instagram accounts, getting reposted and spreading faster than gossip. People watching this might get seriously injured if attempting to replicate the "moves". People posting that kind of โ€œcontentโ€ donโ€™t seem to be thinking about that๐Ÿ˜ฅ. Videos like that get the attention, likes and the reposts because they are โ€œinnovatingโ€ and breaking new ground in fitness and health research..?๐Ÿค”. NOOOOOOT!!!๐Ÿคฃ๐Ÿคฃ Who are we kidding. The butt is the focal point and not the actual content of the workout๐Ÿ’๐Ÿฝ! I pray for the Day where We are spreading and sharing scientifically based fitness and health content across cyber-space more than we are spreading over-sexualization in the fitness Industry ๐Ÿ™๐Ÿฝ. #BackToBasic

Looking forward to getting back to chasing Waterfalls and flexing abs ๐ŸŒด๐Ÿ ๐Ÿณโ˜€๏ธ๐Ÿ˜œ#luckywelivehawaii

Got My abs burning like ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ’ช๐Ÿพ๐Ÿ’ช๐Ÿพ #GetIt

After posting the last HIT video I've received some questions regarding what kind of other HIT I do. As I mentioned in my last video I also do intervals using jump ropes. ๐Ÿ’ช๐Ÿพ4 min HIT Jump Rope Workout๐Ÿ’ช๐Ÿพ
๐Ÿ‘‰๐Ÿฝ2 min warm-up Low intensity. ๐Ÿ‘‰๐Ÿฝ1. 30 sec. high intensity. ๐Ÿ‘‰๐Ÿฝ2. 30 sec. side twist moderate intensity (really focus on on twisting your obliques - buuuurns๐Ÿ”ฅ). ๐Ÿ‘‰๐Ÿฝ3. 30 sec. jumping jacks high intensity. ๐Ÿ‘‰๐Ÿฝ4. 30 sec. high intensity. Just jump like there is no tomorrow.
Jump ropes can be a pain in the a%$. But like everything else it takes practice, especially to feel it out for yourself altering between the intensity levels. The art is to challenge yourself over time. I speeded up the video a bit - I'm a slow jumper๐Ÿคท๐Ÿฝโ€โ™€๏ธ . Doesn't matter how slow we go - just as long as we go๐Ÿ’ช๐Ÿพ๐Ÿ’๐Ÿฝ

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