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#fitmom

This photo was taken last year when I was a few months postpartum. I remember being so proud of this girl! My number one priority postpartum was being a new mum and focus on family. My next priority was helping my clients feel their best and smashing my business goals. Feeling healthy was also a top priority but to be honest, Getting leaner, gaining muscle and strength was a lot lower on the list than it usually would be for me. I did however want to lead by example and show you that it is possible to feel and look your best WHILE having a life outside of training and meal prepping 😎 With a little help from the brains behind @madstrengthtraining @nmadder I was able to improve on my physique in an indirect, healthy way. Since giving birth 20 months ago I have never… -Spent more than 3 hours in the gym per week. -Spent hours in the kitchen meal prepping. -Followed a strict meal plan that stressed me out or made me feel socially isolated. Sure, I could have pushed harder these past few months and possibly be slightly more “toned” or muscly or lean. But I have had much more important priorities. Getting results doesn’t have to be all or nothing. It is possible to work on your fitness goals while still prioritizing being a parent, having a career or living your life and traveling the globe or all of the above🤗 And if you want to give 100% focus to your fitness goals and make it your number one priority.. that is fine too! Just know that it is ok to be in between and not making it your number one doesn’t mean you can’t still progress. At @madstrengthtraining we make plans to fit your life. We don’t expect you to revolve your life around a plan (unless your goal is extreme like winning a fitness competition). That’s why a true individualized approach is necessary for long term sustainable results👊 #fitnessgoals #fitmom #fitmum #fitnessmotivation #fitnessjourney #fitnesstransformation #bodybuilding
𝗪𝐡𝐚𝐭 𝐠𝐨𝐨𝐝 𝐢𝐬 𝐚 𝐩𝐚𝐢𝐫 𝐨𝐟 𝐥𝐞𝐠𝐠𝐢𝐧𝐠𝐬 𝐨𝐫 𝐣𝐞𝐚𝐧𝐬 𝐢𝐟 𝐲𝐨𝐮 𝐚𝐫𝐞𝐧’𝐭 𝐟𝐢𝐥𝐥𝐢𝐧𝐠 𝐭𝐡𝐞𝐦 𝐨𝐮𝐭? 🍑⁣ ⁣ Below are 3 must try exercises that target both your hamstrings & glutes! 👇🏼⁣ ⁣ 1️⃣ 𝐑𝐨𝐦𝐚𝐧𝐢𝐚𝐧 𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭𝐬⁣ 2️⃣ 𝐋𝐲𝐢𝐧𝐠 𝐇𝐚𝐦𝐬𝐭𝐫𝐢𝐧𝐠 𝐒𝐥𝐢𝐝𝐞𝐫𝐬 (𝐀𝐥𝐭𝐞𝐫𝐧𝐚𝐭𝐢𝐧𝐠)⁣ 3️⃣ 𝐋𝐲𝐢𝐧𝐠 𝐃𝐮𝐦𝐛𝐛𝐞𝐥𝐥 𝐇𝐚𝐦𝐬𝐭𝐫𝐢𝐧𝐠 𝐂𝐮𝐫𝐥⁣ ⁣ Your hamstrings are the primary muscle being worked here while glutes are secondary — but all 3 exercises are targeting the muscles from a different angle with a different load which gives you the ultimate shape from the backside 🙌🏼 ⁣ 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐭𝐢𝐩𝐬 𝐢𝐧 𝐨𝐫𝐝𝐞𝐫 𝐩𝐞𝐫 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞:⁣ ▫️ Embrace your core and ensure back is in a neutral position prior to lowering. Begin to lower and drive hips back simultaneously. Keep the weight close to your body. Drive through heels and squeeze glutes.⁣ ⁣ ▫️ Begin in a glute bridge position with heels in near glutes. While keeping hips up, begin to slide one leg out and back in, followed by the other. The goal is to slide your foot back in in a controlled manner while using primarily your hamstring. Keep your hips up and glutes engaged throughout the entire ROM.⁣ You will see in the video where I adjust my hips. ⁣ ▫️Set a stable dumbbell in a vertical position on the floor and lay on your stomach so that you can place it between your feet. Grasp it between your feet and begin curling toward you. Notice how I don’t fully lock out my legs at the top due to wanting to keep tension on the hamstrings. As you lower, count slowly to 3.⁣ *If you have a training partner, they can help assist with the Dumbbell. ⁣ When performing these, here is what I did: ⤵️⁣ ⁣ Romanian deadlifts -⁣ 1 warm up set of 15-20⁣ 4 working sets of 10 reps *increasing weight each set.⁣ ⁣ Lying Hamstring Sliders -⁣ 4 sets of 30-60 seconds⁣ ⁣ Lying Dumbbell Hamstring Curl -⁣ 4 sets of 8-12 with a 3 second eccentric⁣ ⁣ Slow and controlled = Increased time under tension = More glute gains ✔️ Yes please! Add these into your next lower body day & thank me for the booty gains later 😜🙌🏼😘⁣ ⁣ Bookmark, share, tag a friend! 💪🏼