⏪ Swipe for some leg day moves ⏩
1. Front Squats ss with curtsy lunges
2. Alternating lunges
3. Hip Abduction + Squats
4. 10 heavy leg extensions + 10 light with a hold
Have a great Tuesday everyone! 🖤 ...
how to calculate your energy intake (calories!!) 🍌🥝🥞🍳🥦🍔
calories are a tricky one to chat about but I do feel like its an important thing in helping you reach your goals - please ❗️❗️ remember, calories are not the enemy, food is ur friend, you gotta eat to grow, blah blah I could go on 🤗 eating next to nothing will only make you feel tired & lethargic ❗️❗️however it is important for weight loss, weight gain, weight maintenance, that you are *wise* when it comes to what your eating ☺️
you don’t need to stick to your intake to the exact calorie, this is just a round about estimate that you can use!
Step 1: calculate your BMR (basal metabolic rate)
Women: weight in KG x 22
Men: weight in KG x 24
Step 2: work out your physical activity level (PAL)
Fairly active (walking + exercise 1-2 times per week): 1.3
Moderately active (exercise 2-3 weekly): 1.4
Active (exercise hard more than 3x weekly): 1.5
Very active (exercise HARD daily) 1.7
BMR multiplied (x) PAL = DAILY CALORIE NEEDS FOR WEIGHT MAINTENANCE
For example (a person female weighing 70 kg, who is moderately active) =
(BMR) 70 X 22 = 1540kcal
(BMR X PAL) 1540 X 1.4 = 2156kcal (maintenance calories)
For weight loss = aim to reduce calorie intake by 10-20% (slow and steady wins the race!) e.g. 2156 x 0.85 (15%) = 1832kcal per day.
For weight gain = increase calories by 20% e.g. 2156 x 1.2 (120%) = 2587kcal.
hope this is helpful ❤️ I know it’s something I really struggled with when starting out! you can’t base your diet on what someone else is eating, we are all different! 🤗 ...
It crazy how things rarely ever go as planned, but in the end everything seems to fall into place.
365 days ago, if you would of asked me where I was going to be in a year, I wouldn’t of even been close to guessing where I am today. I’ve changed schools, majors, friendships, and even more things over the past year. But ya know what, I’m the happiest I’ve ever been☺️.
So don’t freak out if things aren’t going “as planned”. Trust me you’ll be a mess😅 Everything happens for a reason and I promise you will end up where you’re supposed to.
God’s Plan>>>>Your Plan ...
“your fitness is 100% mental. your body won’t go where your mind doesn’t push it” 🌟 some tuesday motivation for y’all 🥰 ...
I preach self love. I preach having a balance. I preach being happy all the time and having a positive outlook on life. Am I this person even 90% of the time? F* no.
Truth is, I struggle a lot!
I struggle with my body image. Some days I look into the mirror and I hate what I see. I scroll through Instagram and see someone who’s shredded and flawless and sometimes it makes me feel like shit. I pick at my flaws, and sometimes feel uncomfortable in my own skin.
I struggle with positivity. This has been something I’ve always struggled with. There are days when I wake up and I don’t want to get out of bed or talk to anyone. Days where nothing gives me the slightest bit of happiness or excitement and I just want that day to be over so I can start again the next.
I struggle with balance! Sometimes I eat too much, and sometimes I beat myself up about it! I treat myself, and sometimes it makes me feel guilty.
Truth is I struggle, just like everyone else. I’m moody, I complain a lot, I cry for no reason, I feel lost, and sometimes I just want to give up. But I NEVER do. I get back up and I keep fighting.
You see so many things on Instagram saying “just love yourself” “just be positive” “just find a balance” but I KNOW it’s easier said than done. You’ll see some girl on Instagram who looks happy with what seems like a perfect life but what you don’t see are her struggles.
There’s a lot of fake stuff you see on social media! Not everyone has it all together. Everyone has struggles. And I mean ... EVERYONE. So I’m here to share mine and be real with you, and to tell you that It’s okay to feel this way. But just know there are brighter days ahead 🌻 and to keep pushing! Keep fighting. If I can do it, SO CAN YOU 💪🏻
Comment a ❤️ below if you’ve ever struggled with self love, body image or positivity! I’m here to help you ❤️.
Feb. 19th — had a KILLER cardio sesh today, burned around 1000 cals!💦
• Stairclimber (300 cals)
• Incline Treadmill (200 cals)
• Elliptical (300 cals)
• Rowing (100 cals)
• Spin Bike (100 cals)
(Workout 44 / 300 for the year) ...