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One week until we race in Doha 🏃🏼‍♀️🏃🏼‍♀️and Courtney and I were majorly pitting out in practice yesterday!!!😂😂But seriously, so glad to have someone to practice hurdling with (and have matching ponytail braids with)!! 👏🏻💃🏼😎🤗 @courtneyfrerichs #bowermanbabes #steeplechicks #waterpit #justdoit #nikeWHQ #steepleseason #dohaDL #diamondleague2017

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily! Link in bio
Wide grip cable lat pull down- Awesome finisher for a back workout! As wide grip as it gets. Slow controlled negatives, pause on the contraction! Getting the most out of the last exercise of the workout!
Depending on where you're at, and where the pulleys are in regards to front or behind you, can change how you feel the exercise! Switch it up to see what works best for you
#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics

I get to see this cute munchkin in a couple days!!! 👶😁💛

Die wertvollsten Erinnerungen fangen mit Mut an❤️

My client, Katerina, literally reminds me that I don't even lift, at every single check-in.

We have been living in a steady recomp phase for about 19 weeks.
We started at 1784 calories per day, with 500 calories cardio per week, and now we're at 2200-2400 calories per day and 500 cals cardio per week. Why the range? I'll explain in a second.
We've dropped an insignificant amount of bodyweight(1-2lbs), but we've made a significant change in composition.
The reason she has a caloric range right now(2200-2400), is because a few weeks ago she moved to Italy and apparently the foods don't register in her tracking app.
She was in a new country, with no ability to track her caloric intake, no bodyweight scale, and no gym she could attend regularly. What did we do!? We switched to a semi-intuitive approach, where she guesstimates and consciously tracks in her head, we started using the mirror and the fit of her clothing until she could get a scale, and she did at home metabolic conditioning workouts until she got a gym membership.
We made a sub-optimal situation as optimal as possible, and she continued to progress toward her goals. Sure, maybe we slowed the train down from 100mph to 75mph, but we kept moving forward.
When I say that my protocols can be implemented under literally any circumstance, I'm not exaggerating. It is nearly impossible to have a situation we simply cannot work around.
I mean, I wouldn't be a very great lifestyle coach if I couldn't coach you toward your goals regardless of your life circumstances.
No, you don't have to eat a certain amount of meals per day. No, you don't have to train 6 days a week, or 5, or 4, or 3, or.... You can make progress towards your goals, by implementing fitness protocols in a ratio that's optimal for YOU.
If your coach is constantly dropping superlatives like "have to," "must," "always," "never," etc, it's usually a red flag.
Think of your life as a giant puzzle, and fitness being a piece within it. Not the other way around.


4月30日 曇り…晴れ?
4セット 2時間 #ランニング

#justdoit 😊😊

Assim encerramos a #rotariada2017 !!! Rotary Club de Maringá Norte, muito orgulho de participar desse grupo!!! #rotary #maringá #paraná #brasil #rotarypower #love #play #justdoit #game #top #sport #do #rotaryinternational #happy #action #fun #awesome

IT IS ALWAYS BETTER TO GO FOR WHAT YOU WANT!!! Yes things don't always work out but that's how life is. Don't waste time & let mistakes stop you. Just get up and make today better! -Self pep talk 🙃

#getshitdone #justdoit #do #moveforward #motivationalquotes #dontstop #selfhelp

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