• I’m obsessed with @copper.dash I’ve told my husband if we win the lottery I’m allowed to have 6 weenies. Something about them makes me melt from the inside out. #nationalpuppyday
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    I’m obsessed with @copper.dash I’ve told my husband if we win the lottery I’m allowed to have 6 weenies. Something about them makes me melt from the inside out. #nationalpuppyday
  • I feel like there are two camps when it comes to the scale: ⠀ 🗣One side is yelling - throw the scale away, don’t look at the numbers. ⠀ 🗣The other side is yelling - you have to weigh yourself everyday. ⠀ 🤷🏼‍♀️I like to sit in the middle with it because I think both have valid points. ⠀ I believe that if you have a negative and emotional attachment to the numbers scale, taking a break from it and shifting your focus away from what's happening on the outside to what's happening on the inside can be extremely beneficial. ⠀ I also believe that using the scale is a helpful tool to track your weigh-ins and assess trends of what your body weight is doing over time especially if you have specific goals like fat loss or muscle gain. ⠀ The number we see on the scale CAN & WILL fluctuate DAILY for reasons that have absolutely nothing to do with the amount of fat you have. ⠀ Some of those fluctuations being: your stress levels, your sleep quality, your water intake, your workout the day before, what you ate for dinner, if you're on your period, etc... ⠀ Some days it will go UP. Other days it will go DOWN. ⠀ Understanding WHY these fluctuations happen and being objective about your shifts in weight can be incredibly powerful for perspective and detaching emotion from it defining you. ⠀ You are more than a number on the scale. The number the scale tells you is your mass, how much weigh, bones, hair, organs, connective tissue, tendons, fat, water… everything physical about you in that current moment. That is it! ⠀ What I like to suggest and recommend my clients do especially if they are in a specific fat loss phase is weigh-in a couple times a week - not everyday but at least 3-4x a week to collect data points and use that to see trends over several weeks of time *if they want to use this tool ⠀ My clients know that the scale is just one of many tools in a tracking tool box, we place most of our emphasis on how they actually feel and how they perform because that ultimately is what matters most.
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    I feel like there are two camps when it comes to the scale: ⠀ 🗣One side is yelling - throw the scale away, don’t look at the numbers. ⠀ 🗣The other side is yelling - you have to weigh yourself everyday. ⠀ 🤷🏼‍♀️I like to sit in the middle with it because I think both have valid points. ⠀ I believe that if you have a negative and emotional attachment to the numbers scale, taking a break from it and shifting your focus away from what's happening on the outside to what's happening on the inside can be extremely beneficial. ⠀ I also believe that using the scale is a helpful tool to track your weigh-ins and assess trends of what your body weight is doing over time especially if you have specific goals like fat loss or muscle gain. ⠀ The number we see on the scale CAN & WILL fluctuate DAILY for reasons that have absolutely nothing to do with the amount of fat you have. ⠀ Some of those fluctuations being: your stress levels, your sleep quality, your water intake, your workout the day before, what you ate for dinner, if you're on your period, etc... ⠀ Some days it will go UP. Other days it will go DOWN. ⠀ Understanding WHY these fluctuations happen and being objective about your shifts in weight can be incredibly powerful for perspective and detaching emotion from it defining you. ⠀ You are more than a number on the scale. The number the scale tells you is your mass, how much weigh, bones, hair, organs, connective tissue, tendons, fat, water… everything physical about you in that current moment. That is it! ⠀ What I like to suggest and recommend my clients do especially if they are in a specific fat loss phase is weigh-in a couple times a week - not everyday but at least 3-4x a week to collect data points and use that to see trends over several weeks of time *if they want to use this tool ⠀ My clients know that the scale is just one of many tools in a tracking tool box, we place most of our emphasis on how they actually feel and how they perform because that ultimately is what matters most.
  • It's an easy game to play and it bypasses what you're going through RIGHT NOW physically, mentally, emotionally. ⠀ Just because your body as a certain size doesn’t mean that's where you body needs to be now. ⠀ Just because you used to lift a certain amount of weight doesn't mean that's what your body should be able to do now. ⠀ Just because you used to hit the gym and workout 5-6x a week doesn’t mean you are able to do that now. ⠀ Your fitness, your body, your life is allowed to evolve with you and your capacity, priorities, time available and what actually sparks joy. ⠀ I hope that wherever you are in your journey you can keep leaning into the things that bring you the highest return, do the best you can with what you've got in the situation you're in. That is enough!
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    It's an easy game to play and it bypasses what you're going through RIGHT NOW physically, mentally, emotionally. ⠀ Just because your body as a certain size doesn’t mean that's where you body needs to be now. ⠀ Just because you used to lift a certain amount of weight doesn't mean that's what your body should be able to do now. ⠀ Just because you used to hit the gym and workout 5-6x a week doesn’t mean you are able to do that now. ⠀ Your fitness, your body, your life is allowed to evolve with you and your capacity, priorities, time available and what actually sparks joy. ⠀ I hope that wherever you are in your journey you can keep leaning into the things that bring you the highest return, do the best you can with what you've got in the situation you're in. That is enough!
  • DAT BACK DOHHH ⠀ I don't think it's a secret that I LOVE training back! It’s forsure a highlight point of my physique and even though I attribute the start of my back development to years and years of competitive swimming, my overall shape really took off from intentionally building it in the gym. ⠀ Having a strong back and training your upper body numerous benefits: - better “posture” - better performance in compound lifts + accessories - prevent injuries + imbalances, add to a well balanced physique - sculpt that hour glass physique, building that taper to create the illusion of a smaller wait 🙋🏼‍♀️ yes plz ⠀ When it comes to training your back and getting the most bang for your buck in terms of development you gotta really focus on a few key things: ⠀ ➜ Don't neglect lat activation drills like scapula pull ups & push ups as well as inverted rows ⠀ ➜ Pick a few staple movements you enjoy become a pro them by doing them often. My favorites are: pull ups or wide grip pull downs, deadlifts, horizontal pulls(narrow & supinated grips), barbell rows (chest supported or bent over) and pullovers ⠀ ➜ Work through a full range of motion and a complete eccentric contraction (full stretch and full contraction). Really work on slowing it down and feeling the reps and muscles being targeted through retraction, protraction,scapula elevation and depression. ⠀ ➜ Volume is key, your back is a huge grouping of muscles and it takes a long time to grow so hammer away at it by picking 2-4 vertical/diagonal/horizontal movements in a lifting session. ⠀ Doing all of the above with a solid program in place + fueling, resting your body should continue to develop your form and build strength. ⠀ Oh and most of all be patient, it definitely takes time but the gains are worth it!
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    DAT BACK DOHHH ⠀ I don't think it's a secret that I LOVE training back! It’s forsure a highlight point of my physique and even though I attribute the start of my back development to years and years of competitive swimming, my overall shape really took off from intentionally building it in the gym. ⠀ Having a strong back and training your upper body numerous benefits: - better “posture” - better performance in compound lifts + accessories - prevent injuries + imbalances, add to a well balanced physique - sculpt that hour glass physique, building that taper to create the illusion of a smaller wait 🙋🏼‍♀️ yes plz ⠀ When it comes to training your back and getting the most bang for your buck in terms of development you gotta really focus on a few key things: ⠀ ➜ Don't neglect lat activation drills like scapula pull ups & push ups as well as inverted rows ⠀ ➜ Pick a few staple movements you enjoy become a pro them by doing them often. My favorites are: pull ups or wide grip pull downs, deadlifts, horizontal pulls(narrow & supinated grips), barbell rows (chest supported or bent over) and pullovers ⠀ ➜ Work through a full range of motion and a complete eccentric contraction (full stretch and full contraction). Really work on slowing it down and feeling the reps and muscles being targeted through retraction, protraction,scapula elevation and depression. ⠀ ➜ Volume is key, your back is a huge grouping of muscles and it takes a long time to grow so hammer away at it by picking 2-4 vertical/diagonal/horizontal movements in a lifting session. ⠀ Doing all of the above with a solid program in place + fueling, resting your body should continue to develop your form and build strength. ⠀ Oh and most of all be patient, it definitely takes time but the gains are worth it!