sashameetsfitness sashameetsfitness

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Sasha Lukaszczyk  Helping others grow strong when they’ve fallen weak Lose the weight and self-doubt 💚 Gain #muscle and #confidence 💪🏼 Apply for #coaching! 👇🏽

Do you find yourself over eating, drinking more alcohol than you planned, and just falling off the wagon on the weekends? Then do you feel super guilty come #Monday, restrict #calories, and do triple the cardio to undo the damage? I admit, I sometimes succumb to those thoughts too and I USED TO follow these behaviors week after week.
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Now I’ve learned how to become aware when I’m thinking those negative thoughts and I tell myself NO! STOP RIGHT THERE. And YES, it’s hard to not fall into that vicious cycle. Even to this day, even though I’m a coach myself, even though I always #preach #balance and love for your body at all stages, these toxic things creep into my mind from time to time.
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How do I beat it? Well first of all, I usually like to plan ahead 1 special event each weekend where I will eat, drink, and be merry with zero guilt. No guilt that night, no guilt the next morning, no #guilt the next week. One evening or meal off plan will not have terrible, long lasting repercussions.
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But what about when it’s more than 1 meal of fun? Like this past #weekend of mine where I had 2 days totally off plan...? Well I admit, I actually feel a little guilty. But punishing myself, severely under eating, and picking at my body in the mirror will NOT help my mental state, my metabolism, and my results.
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First of all, I do NOT restrict calories but I might not totally adhere to macros for the next day or two. NOTE THE DIFFERENCE! I eat when I’m hungry and stop when I’m full because it typically takes a little while for all the fun food and alcohol to digest through my system. I honestly don’t have a 100% normal appetite so I don’t want to force feed.
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Secondly, I drink a TON of water and even some #kombucha and focus on making #healthy, nutrient dense food choices. Third, I do NOT do extra cardio (on top of my usual cause I still do a little bit). I hit my regular workouts and cardio hard and put those calories to good use and I may spend some time in the sauna. CONT. IN COMMENTS 👇🏽

I call this my Pegasus photo.
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📸: @martygottlieb 💄: @bobbypins.salonsuite
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#pegasus #badass #fitnessmodel

Bookmark this and tag a friend for a REAL leg day. This will torch your hamstrings, quads, and a bit of booty. No fluff here, just PURE lifting. #workoutwednesday
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Deficit Sumo Deadlift Ladder
20-15-10x4-15-20
With each decrease in reps, increase your weight (then reduce as you increase back up) but don’t go mega heavy. We’re focusing on the muscle contraction here between the hamstrings and glutes. Also by using smaller plates, the range of motion is increased and much harder to do properly.
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Superset: Conventional Deadlifts 4x10
Single Leg Stiff Deads 4x15each
Never come up to full standing on the stiff deads to keep tension underneath glutes.
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SS: Toes Elevated Stiff Deads 3x10
T-Bar Sumo Squats 3x10
Same concept as the deadlift ladder, use smaller plates to increase range of motion.
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SS: Wide Stance Leg Press 3x10
Curtsy Lunges w/ Stiff Dead 3x20
NEVER lock out knees on the leg press.
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SS: Lying Leg Curl 3x10
Leg Extension 3x10
After last set of extensions, perform extra set on the Leg Curl for 10, immediately increase weight, AMRAP, then triple drop set.
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This workout is not for the faint of heart! I promise you’ll be penguin waddling out the gym after this one. Train hard, train with intention, and don’t forget to tag a friend who can benefit from this as well! #freeworkout #wod #workoutoftheday #legday #legdayofdeath

Comment “🙋🏽‍♀️” below if you think (or used to think) that weights make you bulky. Or that it’s scary to be a girl in the weight room. Or that you think the big dudes curling dumbbells are intimidating and are watching/judging you during your workout.
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My answer to that is it’s ALL FALSE. All the fitness models with the shapely legs and strong arms you’ve seen on IG? I can guarantee they do some sort of weight training. I myself train suuuuper hard in the gym and I haven’t turned into the SheHulk... yet. 😉 Going to the weight room in the gym? There’s a lot more girls in there than you may think... And all the guys working out? I’m telling you, they’re not paying attention to your workout, NO ONE IS. (Well maybe if they think you’re cute and wanna flirt which to that 🙅🏽‍♀️) Regardless, most of the fear is being created in your own head.
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I get it because I USED TO BE THERE. The phone on the left: 2.5 years ago. Still stuck in a terribly abusive relationship and with low self esteem, I still found the courage to push past those gym fears and began my fitness journey cause I was worth it. NO MORE EXCUSES TO MYSELF.
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It’s alright to be afraid, it’s alright to not have all the answers, it’s alright to feel stuck. But what’s not alright is remaining stuck, remaining scared, and not searching for the answers and the life that you seek.
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If you need help with getting the RIGHT answers and the right tools and the right support, click the link in my bio and inquire (commitment free!) about my coaching programs. I’m not just here to tell you what to do, I’m here to help guide you on your path to your best self.

Who watched The Olympia this weekend? 🙋🏽‍♀️ I mean live stream of course cause I couldn’t be in Vegas... ____
I’ve been asked a lot since my last show on when I’m going to compete again and to be completely honest, I have no clue. I still feel I need some time away to charge up that spark again but sometimes I get the itch. Especially last night after watching all those epic athletes on stage.
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It’s not really a matter of IF but more so a matter of WHEN. I could be on stage next month or 3 years from now, who knows? I’m so conditioned to planning my life so far in advance and working towards a super far away goal that right now, I’m loving taking it one day at a time... just one day at a time.

When I acted with love, actually LISTENED to my body and trusted what it was telling me... it responded by loving me back.
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The post show/any sort of extreme diet period is a mind fuck. I just busted my ass for 26 weeks and each week, I was getting smaller and shreddier and and finding new lines and veins. I reached the pinnacle of my physique potential. And then show day came and went in the blink of an eye and in less than 24 hours, I was back to being “normal”. I rode these waves of adrenaline rush highs and lows on 3 separate occasions this season and didn’t end up meeting my goal of turning pro. And that could have very easily gotten bad... really bad. Like self sabotaging, I’m not worthy, what’s the point of all of this, I’ll just eat the world and drown my sadness bad.
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But my mental strength, my knowledge that I gave my all this year and became my best self regardless of a questionable judging panel, and my LOVE and RESPECT for my body guided me through the dark moments and set me up for a lifestyle I’m happy to live everyday.
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Reverse dieting is HARD. For anyone, no matter the competition or experience level. (I don’t care about those girls that seemingly continue to eat their same prep diet chicken and broccoli and do 5 hours of cardio a day and keep shredded abs all year round, they are NOT happy and NOT living.) And even though this isn't my first rodeo (but actually my third time going into an offseason) it also doesn’t mean it’s easy. But it 110% has been EASIER this year.
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And that’s cause I’ve actually been listening to my body on when it’s hungry vs when it’s just my mind being selfish. Thinking on my long term goals and not just in the moment instant gratification. Determining when it’s worth it to indulge in some good food from when it’s just mediocre food in front of me. Setting aside special food dates ahead of time each week instead of winging it and going out everyday just cause I can.
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And most importantly by realizing that nobody is perfect, that loosening the reigns and giving yourself some grace when you DO slip up (cause you will) instead of punishing yourself is the best course of action. CONT. IN COMMENTS 👇🏽

Bookmark this and tag a friend for a heart pumping, sweat inducing, muscle burning, little equipment, total body HIIT circuit! Wow... that was long winded. #workoutwednesday
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My HIIT circuits at the moment are just 6 minutes twice a week but you can choose to follow these moves for as long as your cardio has to be (or as long as you can keep going 😉). I followed a bit of a different style than my usual 40 on/20 off and added dumbbells (I’m using 10lbs here) and I’m VERY happy with how much it kicked my ass.
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Complete the following moves NONSTOP with NO BREAKS EVER for the full length of your cardio session:
Star Jumps x20
Push Ups x15
Up/Down Planks x40 seconds
Curl to OHP x15
High Knees x40 seconds
Row to Front Raise x15
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Let me know if you give this a try! If you’re needing help in your fitness journey, whether it’s weight loss, muscle building, or better performance, DM me or click the link in my bio to inquire about potentially working 1-on-1 with me!

Some days I am more wolf than woman and I am still learning how to stop apologizing for my wild.

Wishing I was back in #vegas poolside with an alcoholic dole whip in hand. Instead it’s wet, rainy, and FREEZING here in Jersey.
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I like to joke around and say I’m a cold blooded creature cause I just NEED the heat and the 120 degree DRY weather in Vegas didn’t bother me one bit. What’s your favorite kind of weather?

When was the last time you did something outside of your comfort zone? Whether it was small like buying a new outfit in a style you’d normally never wear or bigger like a career change... can you say that you’re living life to its fullest? Or are you stuck in a perpetual one track kind of life?
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They say life begins OUTSIDE of your comfort zone and I agree that couldn’t be any truer. Nothing has the chance to grow when you do the same things day in and day out and never take risks.
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I took a HUGE risk at the start of this year by launching my own personal training business (which I’m currently taking on new clients, link in bio!) and although it’s definitely a struggle sometimes, it’s my PASSION. And I’m SO happy to do what I do. And with this honest passion, I have no doubts I will continue to grow and thrive and reach milestones year after year.
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So what’s stopping you from living the life you dream of? Is it fear? Now is the chance to push past that fear because everything you’ve ever wanted can be right around the corner if you JUST TAKE THE DAMN CHANCE.

The time to ask is now! Drop questions in the comments below. 👇🏽 The topic: REVERSE DIETING.
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I’m going to do an IGTV in the near future on everything reverse diet based because of the feedback/questions I received concerning my story yesterday. I may not have all the answers but what I do have is experience (3 different cycles of experience) and my only wish is to help as much as I can. So what are you waiting for?! Ask away!

Bookmark this and tag a friend for a super quick, super effective, and super sweaty HIIT circuit from hell.
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Even though I’m no longer in a competition prep phase, I still complete 2 HIIT sessions a week. This keeps my body moving efficiently and helps it digest all the extra food I’m consuming. The only difference is that these sessions are less frequent per week and shorter in duration: just 6 minutes.
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But that doesn’t make them any easier! I’m confident I can get you dying if you give your ALL OUT EFFORT on these moves. Set your phone timer to 6 minutes, or however long you have to push it in workout! This style of training is very flexible to be done for 9, 12, and even 15 minutes.
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HIIT it HARD with the following moves:
Pulse Squat w/ Double Jumping Jack
Shuffle Lateral Lunges
Butt Kicks
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40 seconds on/20 seconds off for each move. Complete the circuit till your desired time is up! Just make sure if you do, tag me in your sweaty post workout selfies.
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If you need more workout or cardio ideas, I’m taking on online and in person clients! Click the link in my bio for more info and fill out an inquiry form, commitment free.

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