#fitchoice has the best #sweatvest I love it !! You can feel it from the moment you put it on !!! #sweatingitout #fitness #healthyandstrong #fitnessfriday #workout

Keep your head strong and keep grinding

For many months I have been contemplating making an Instagram documenting my gym/health journey but was always too nervous.
I started working out about 1 year ago and have become so much more happy and confident with myself.
So here is my attempt at a little fitness blog because I really would love to start sharing my fitness and health journey with you all. 🤗 🍓🏋🏼‍♀️💪🏻🍉✨🌳🏃🏼‍♀️🥑

✨Motivation Monday✨
My body is a work in progress and I am not where I want to be but seeing these small changes motivates me to keep pushing myself towards my goal. 💖

Here are some of the exercises I do on leg days that have helped me with building muscle. 🤗
1. Barbell squats - 5x10
Please excuse my face lmao but not wearing shoes during these because I find that it gives me way more balance and depth. This exercise is the perfect move for building your legs and booty. 🏋🏼‍♀️
2. Barbell hip thrust + resistance band - 5x12
I’ve started using resistance bands only a few weeks ago but I love how they engage my muscles. Try to really squeeze and thrust high and you’ll definitely feel the burn during this. 🔥
3. Sumo dead lifts - 3x12
Love how this move works your glutes. Make sure you are putting the weight on your heels and engaging your booty through the whole set. 🍑

Cheesein because it’s almost summer!

Nothing beats leg day on a Monday 😴
Hoping I will have more time this semester for the gym. I love my body but I have a long way to go! Don’t forget to keep striving to reach your goals because you got this!! #movitationalmonday 🥇🧘🏼‍♀️❣️

Happy Wednesday everyone 🦋
Going to try to post workout videos this weekend! My videos look awful when I film them myself + I’m always at the gym by myself 🤦🏼‍♀️

Core training is a bit of a staple in the management of low back pain (LBP). Most LBP rehab plans involve some sort of core exercise, my own included, but I feel that it's very important that we send the right message when discussing the reasoning behind this.🧐
You may have heard that you do core training to stabilize your spine. I don't really like this narrative because your spine is inherently robust and strong and the last thing I want you to think is that it is "unstable". And when we look at the research, while core training may provide better short term results, in the long term, it doesn't have any extra benefit over general exercise.
We typically program a mix of both general and core and use core exercises for 3 reasons.
🔹️They create an isometric contraction around the spine, and isos have been show to reduce pain.
🔹️The sense of stiffness can help reduce fear of movement and lower a patient's overall sensitivity while increasing movement tolerance.
🔹️They allow me to progressively load the spine to target specific forces such as compression, shear, and torsion.
So all of this is to say that pain is complex, and the reasons a certain exercise works for reducing pain are also complex. Core training is good for low back pain, but not because your spine is fragile or your core is weak and unstable. They're quite the opposite I'd argue.💪🏼
When getting past LBP, identify what makes you feel good vs what exacerbates the pain. Do things that make you feel good, like this bird dog variation may, temporarily modify the things that hurt, and don't be afraid or anxious about your body falling apart. Do more of the good stuff, less of the painful stuff, and your movement capabilities will gradually expand.🕺🏻
Tag a friend with low back pain and share the wealth!

1st Pic: 175lbs (4 months ago)
2nd Pic: 156lbs (5/25/18)
I've been on a maintenance phase for the past 3 weeks. I didn't want to yo-yo back in weight so I made sure to track calories as precisely as possible. My new maintenance calories is now 2700 calories. It's great to be able to eat again =) ~~~~~~~~~~~~~~~~~
My new goal now is to slowly lean bulk back up to 165 over the next 6 months. Building strength was my priority, but now I want to build the physique I've always wanted. Bodybuilding, here I come!!!
Sidenote: For those who want to begin working out but don't know what to do... Simply ask. Most people are more than willing to help. We're all trying to improve ourselves.

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