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5월20일 #한코치의운동일지

#Wendler 8/6/3 
C1W1D1

#Lowbar #Squat

Warm Up
60kg×5
80kg×5
80kg×3

Main
95kg×8
110kg×8

PR set
115kg×9

Pyramid
110kg×8
95kg×8

FSL
95kg×5×4
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마누스 그립 데드리프트
60kg×5
70kg×4×3
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5회만 해도 힘든데 8회는 토하는 줄 알았네... 보조운동이고 뭐고 할 엄두가 안 난다...
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로우바 벤치 하이바 밀프 순으로 웬들러 돌리면서 피로도 덜한 날에 보조운동 해주고, 악력도 해줘야지
.
PT 및 수업 문의 DM 혹은 카카오 su6565

#GOTO신흥점 #한상범트레이너 #PT #트레이너 #퍼스널트레이닝
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#운동 #헬스타그램 #다이어터 
#운스타그램 #피트니스 #복근
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#GOTO #고투 #GOTO트레이너 
#ALL바른트레이너 #ALL바름 
#고투피트니스 #고투휘트니스
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#시각화PT #리포트PT #착한PT 
#PT맛집 #트레이닝맛집 #소문난PT
#GOTO신흥점 #GOTO_035_SHINHUNG

5월20일 #한코치의운동일지

#Wendler 8/6/3
C1W1D1

#Lowbar #Squat

Warm Up
60kg×5
80kg×5
80kg×3

Main
95kg×8
110kg×8

PR set
115kg×9

Pyramid
110kg×8
95kg×8

FSL
95kg×5×4
.
마누스 그립 데드리프트
60kg×5
70kg×4×3
.
5회만 해도 힘든데 8회는 토하는 줄 알았네... 보조운동이고 뭐고 할 엄두가 안 난다...
.
로우바 벤치 하이바 밀프 순으로 웬들러 돌리면서 피로도 덜한 날에 보조운동 해주고, 악력도 해줘야지
.
PT 및 수업 문의 DM 혹은 카카오 su6565

#GOTO신흥점 #한상범트레이너 #PT #트레이너 #퍼스널트레이닝
.
#운동 #헬스타그램 #다이어터
#운스타그램 #피트니스 #복근
.
#GOTO #고투 #GOTO트레이너
#ALL바른트레이너 #ALL바름
#고투피트니스 #고투휘트니스
.
#시각화PT #리포트PT #착한PT
#PT맛집 #트레이닝맛집 #소문난PT
#GOTO신흥점 #GOTO_035_SHINHUNG

0 0 9 seconds ago
Ahhh @fionas112 you absolutely keep killing your results in the gym! You are proof that lifting weights won’t make you bulky in fact you are proof that lifting weights will save you $$$ on chiropractic, massage and osteopathic appointments... your results continue to amaze me 10kgs + in 4.5 months cm’s lost and now you are building muscle and getting taller ! What a journey you are on! Such a proud #pt Mother. #grateful #results #progress #motivation #muscle #personaltrainer #client #success #weightlosstransformation #fitness #fitnessmotivation #fatloss #weightloss #weighttraining #lifting #squats #hardwork #commitment #proud #fitnessjourney #lifestyle #change #transformation @fionas112 @fmondayco

Ahhh @fionas112 you absolutely keep killing your results in the gym! You are proof that lifting weights won’t make you bulky in fact you are proof that lifting weights will save you $$$ on chiropractic, massage and osteopathic appointments... your results continue to amaze me 10kgs + in 4.5 months cm’s lost and now you are building muscle and getting taller ! What a journey you are on! Such a proud #pt Mother. #grateful #results #progress #motivation #muscle #personaltrainer #client #success #weightlosstransformation #fitness #fitnessmotivation #fatloss #weightloss #weighttraining #lifting #squats #hardwork #commitment #proud #fitnessjourney #lifestyle #change #transformation @fionas112 @fmondayco

8 0 2 minutes ago
해가든짐
동작구 흑석동 해가든아파트 상가
(중앙대학교 중앙대병원 숭실대학교)
24시간운영
주차무료
헬스 1:1 퍼스널트레이닝 그룹PT 기구필라테스
GX 에어로빅 스피닝 요가 다이어트 식단관리

#해가든짐 #동작구 #흑석동 #헬스 #24시헬스 #gx #스피닝 #에어로빅 #요가 #필라테스
#퍼스널트레이닝 #pt
#중앙대 #숭실대 #중대병원 #뉴텍 #롯데캐슬에듀포레 #아크로리버하임 #해가든아파트 #해가든gym

해가든짐
동작구 흑석동 해가든아파트 상가
(중앙대학교 중앙대병원 숭실대학교)
24시간운영
주차무료
헬스 1:1 퍼스널트레이닝 그룹PT 기구필라테스
GX 에어로빅 스피닝 요가 다이어트 식단관리

#해가든짐 #동작구 #흑석동 #헬스 #24시헬스 #gx #스피닝 #에어로빅 #요가 #필라테스
#퍼스널트레이닝 #pt
#중앙대 #숭실대 #중대병원 #뉴텍 #롯데캐슬에듀포레 #아크로리버하임 #해가든아파트 #해가든gym

0 0 3 minutes ago
#탄현 피네테스
⠀⠀⠀
⠀⠀⠀
⠀⠀⠀
#스트레칭 은 혈액 순환 증진과
부상방지에 필수적인 운동입니다
또 운동 강도를 높여 근력 발현에 도움을 줍니다
대근육을 먼저 스트레칭하게 되면
소근육을 스트레칭 하는데
잠재적인 유연성을 제공합니다
⠀⠀⠀
⠀⠀⠀
#탄현#탄현필라테스#기구필라테스#필라테스#일산필라테스#운정필라테스#일산기구필라테스#탄현제니스#제니스#다이어트#체형교정#골반교정#어깨재활#허리디스크#1대1#피네테스#pilates#운동#운동하는남자#운동하는여자#웨이트#헬스#pt#나이키#언더아머#아디다스

#탄현 피네테스
⠀⠀⠀
⠀⠀⠀
⠀⠀⠀
#스트레칭 은 혈액 순환 증진과
부상방지에 필수적인 운동입니다
또 운동 강도를 높여 근력 발현에 도움을 줍니다
대근육을 먼저 스트레칭하게 되면
소근육을 스트레칭 하는데
잠재적인 유연성을 제공합니다
⠀⠀⠀
⠀⠀⠀
#탄현 #탄현필라테스 #기구필라테스 #필라테스 #일산필라테스 #운정필라테스 #일산기구필라테스 #탄현제니스 #제니스 #다이어트 #체형교정 #골반교정 #어깨재활 #허리디스크 #1대1 #피네테스 #pilates #운동 #운동하는남자 #운동하는여자 #웨이트 #헬스 #pt #나이키 #언더아머 #아디다스

11 1 3 minutes ago
#바벨 #점프스쿼트
.
주말 잘 쉬셨으니 운동하러 오셔서
활기찬 한주의 시작을 맞이해보아요😊
.
#5월 #가정의달 #이벤트 #pt이벤트
❤️5️⃣월에 같이! 함께! 데리고! 끌고! 5️⃣세요❤️
혼자 운동하기 버겁고 힘드셨다면
같이 함께 즐겁게 운동할 수 있는 그룹PT가
‼️‼️‼️350,000원‼️‼️‼️
궁금하거나 문의사항은 DM주세요 🙆🏻‍♀️
.
역삼에서 유일하게 골프⛳️헬스🏋🏻‍♂️
같이 운동할수있는 🔥비앤비휘트니스🔥
주저하지말고 모두 비앤비휘트니스로 모이세요 🙆🏻‍♀️💕
👉🏻강남구 테헤란로 20길 19 지하1층👈🏻
.

#바벨 #점프스쿼트
.
주말 잘 쉬셨으니 운동하러 오셔서
활기찬 한주의 시작을 맞이해보아요😊
.
#5월 #가정의달 #이벤트 #pt이벤트
❤️5️⃣월에 같이! 함께! 데리고! 끌고! 5️⃣세요❤️
혼자 운동하기 버겁고 힘드셨다면
같이 함께 즐겁게 운동할 수 있는 그룹PT가
‼️‼️‼️350,000원‼️‼️‼️
궁금하거나 문의사항은 DM주세요 🙆🏻‍♀️
.
역삼에서 유일하게 골프⛳️헬스🏋🏻‍♂️
같이 운동할수있는 🔥비앤비휘트니스🔥
주저하지말고 모두 비앤비휘트니스로 모이세요 🙆🏻‍♀️💕
👉🏻강남구 테헤란로 20길 19 지하1층👈🏻
.

2 2 3 minutes ago
Te hace tus emergencias más fácil, contamos con servicios de laboratorio los 365 días del año las 24hs del día. .
.
Tomamos tu muestra a domicilio, y contamos con orientación médica  telefónica para lectura de resultados e indicar procedimiento a seguir.
.
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#HC #PT #PTT #Glicemia #BHCG #urea #creatinina #Hbg#Lin #Plt #BUN #CK-MB #HelycobacterPylori #LTH #T3 t4
#medicina #laboratorio #medicine #enfermeras #atenciondomiciliaria #boanoite #instagram #instapic #instagood #photography #photooftheday #day #caracas #venezuela #laboratorioclinico

Te hace tus emergencias más fácil, contamos con servicios de laboratorio los 365 días del año las 24hs del día. .
.
Tomamos tu muestra a domicilio, y contamos con orientación médica telefónica para lectura de resultados e indicar procedimiento a seguir.
.
.
#HC #PT #PTT #Glicemia #BHCG #urea #creatinina #Hbg #Lin #Plt #BUN #CK -MB #HelycobacterPylori #LTH #T3 t4
#medicina #laboratorio #medicine #enfermeras #atenciondomiciliaria #boanoite #instagram #instapic #instagood #photography #photooftheday #day #caracas #venezuela #laboratorioclinico

7 0 4 minutes ago
Game is about to get strong💪🏽 and serious.

Let's push it in this season of bulking up. The goal is to stay 6-8pounds close to stage weight keeping myself in the clean bulk.

Will be starting my bulking in for this season June and see how it goes on the way. I haven't though of competing yet in OCT 2019 @ifbbaustralia_official Nationals happening in october. I want to come up with my best form possible in order to come up as the best I have ever been.

Keeping up the AIM HIGHER.

Road to the procard💪🏽 #Ifbbelitepro #ifbb #ifbbaustralia #shoulders  #goals #dreams #personaltraining #PT #biceps #gains #abs #bulkseason #seasonb #abs #bodybuilding #underarmoursponsered

Game is about to get strong💪🏽 and serious.

Let's push it in this season of bulking up. The goal is to stay 6-8pounds close to stage weight keeping myself in the clean bulk.

Will be starting my bulking in for this season June and see how it goes on the way. I haven't though of competing yet in OCT 2019 @ifbbaustralia_official Nationals happening in october. I want to come up with my best form possible in order to come up as the best I have ever been.

Keeping up the AIM HIGHER.

Road to the procard💪🏽 #Ifbbelitepro #ifbb #ifbbaustralia #shoulders #goals #dreams #personaltraining #PT #biceps #gains #abs #bulkseason #seasonb #abs #bodybuilding #underarmoursponsered

5 0 5 minutes ago
#첫줄
🕊SARAM FITNESS 삼화역사점🕊
-
안녕하세요 늘 행복이 가득한 사람휘트니스 삼화점입니다😁
지난 금요일간 레크 시간을 이용하여 
저희 사람휘트니스 제휴업체인 파스쿠치 삼화점에 
티타임을 가지러 다녀왔는데요😊
커피맛도 커피맛이지만 사람휘트니스 회원카드 
제시할 경우 음료 10% 할인까지❗️❗️
꼭 회원카드를 제시해주시고 맛있는 음료 
할인까지 받으시며 드세요🥰
-
📞 064)759-0222 (삼화점)
▪️ 제주시 건주로 33 5층
-
#인스타그램 #셀스타그램 #헬스타그램 #운동하는남자 #운동하는여자 #헬스 #운동 #다이어트 #피트니스 #PT #제주 #삼화지구 #제주헬스 #제주PT #사람휘트니스 #사람휘트니스삼화점 #사람휘트니스삼화역사점

#첫줄
🕊SARAM FITNESS 삼화역사점🕊
-
안녕하세요 늘 행복이 가득한 사람휘트니스 삼화점입니다😁
지난 금요일간 레크 시간을 이용하여
저희 사람휘트니스 제휴업체인 파스쿠치 삼화점에
티타임을 가지러 다녀왔는데요😊
커피맛도 커피맛이지만 사람휘트니스 회원카드
제시할 경우 음료 10% 할인까지❗️❗️
꼭 회원카드를 제시해주시고 맛있는 음료
할인까지 받으시며 드세요🥰
-
📞 064)759-0222 (삼화점)
▪️ 제주시 건주로 33 5층
-
#인스타그램 #셀스타그램 #헬스타그램 #운동하는남자 #운동하는여자 #헬스 #운동 #다이어트 #피트니스 #PT #제주 #삼화지구 #제주헬스 #제주PT #사람휘트니스 #사람휘트니스삼화점 #사람휘트니스삼화역사점

18 0 6 minutes ago
.
✌가정의달 이벤트!!!!!✌
.
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가정의 달 5월이 가기전에!!!!! .
사랑하는 지인분께 선물해보세요!!.
사랑하는 지인분과 함께 건강하게 운동하시러 오세요~~^^.
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몸도 마음도 건강하고 행복해지실거에요~~😘
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헬스 1년권 68☞48.
스피닝 6개월 51☞43  1년권 84☞68.
신규+기존 동반3개월 등록시 3만원 할인!!!
.
선찬순20명!!!!!
서두르세요!!!!!💨💨💨
#pt#pt문의#그룹pr#요가#필라테스#줌바#스피닝#운동#다이어트#운동하는남자 #운동하는여자#공도휘트니스#spoday#gx#맞팔#선팔#소통#휘트니스#몸매관리#체형교정#건강

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✌가정의달 이벤트!!!!!✌
.
.
가정의 달 5월이 가기전에!!!!! .
사랑하는 지인분께 선물해보세요!!.
사랑하는 지인분과 함께 건강하게 운동하시러 오세요~~^^.
.
.
몸도 마음도 건강하고 행복해지실거에요~~😘
.
헬스 1년권 68☞48.
스피닝 6개월 51☞43 1년권 84☞68.
신규+기존 동반3개월 등록시 3만원 할인!!!
.
선찬순20명!!!!!
서두르세요!!!!!💨💨💨
#pt #pt문의 #그룹pr #요가 #필라테스 #줌바 #스피닝 #운동 #다이어트 #운동하는남자 #운동하는여자 #공도휘트니스 #spoday #gx #맞팔 #선팔 #소통 #휘트니스 #몸매관리 #체형교정 #건강

5 0 6 minutes ago
How you speak matters. You can gain trust and you can cause fear with what you say and how you move. Make you client/patients feel safe and reassured.
-
Follow and subscribe!
-
FULL VIDEO on YouTube: 
NW Exercise Education -
#health #education #exercisephysiology
-
#physiotherapy #personaltrainer #PT #coach #Strengthandconditioning #bodybuilding #powerlifting #olympicweightlifting #chiropractic 
#wellness #wellbeing #program #strength #rehab #muscle #physiology #functionaltraining #medical #student #fitness #performance

How you speak matters. You can gain trust and you can cause fear with what you say and how you move. Make you client/patients feel safe and reassured.
-
Follow and subscribe!
-
FULL VIDEO on YouTube:
NW Exercise Education -
#health #education #exercisephysiology
-
#physiotherapy #personaltrainer #PT #coach #Strengthandconditioning #bodybuilding #powerlifting #olympicweightlifting #chiropractic
#wellness #wellbeing #program #strength #rehab #muscle #physiology #functionaltraining #medical #student #fitness #performance

12 1 7 minutes ago
여전할 것인가 역전할 것인가
여름휴가 준비하시는분들
랜드마크 휘트니스에서
본인도 모르게 숨겨둔 라인을 찾아드리겠습니다🤔
⠀⠀⠀
⠀⠀⠀
⠀⠀⠀
⠀⠀
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위치:서울시 구로구 구로동603-9 스타팰리스3층
랜드마크 피트니스(구로역3번출구 30초 거리)
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전화:02-2671-9595
카톡문의:ckh8649
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#구로피트니스 #구로헬스 #구로헬스장 #구로 #신도림 #가산 #독산 #랜드마크피트니스 #랜드마크 #pt #구로pt #나바코리아 #wokrout #model #비키니 #태닝 #트레이너 #fitness #서울pt #데일리운동 #등근육 #헬스타그램 #퍼스널트레이닝 #미세먼지 #공기청정기 #몸짱 #일상소통

여전할 것인가 역전할 것인가
여름휴가 준비하시는분들
랜드마크 휘트니스에서
본인도 모르게 숨겨둔 라인을 찾아드리겠습니다🤔
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위치:서울시 구로구 구로동603-9 스타팰리스3층
랜드마크 피트니스(구로역3번출구 30초 거리)
⠀⠀⠀
전화:02-2671-9595
카톡문의:ckh8649
⠀⠀⠀
⠀⠀⠀
#구로피트니스 #구로헬스 #구로헬스장 #구로 #신도림 #가산 #독산 #랜드마크피트니스 #랜드마크 #pt #구로pt #나바코리아 #wokrout #model #비키니 #태닝 #트레이너 #fitness #서울pt #데일리운동 #등근육 #헬스타그램 #퍼스널트레이닝 #미세먼지 #공기청정기 #몸짱 #일상소통

2 0 7 minutes ago
Artinya setiap orang pasti memiliki ketidaksempurnaan, nobody's perfect.

Artinya setiap orang pasti memiliki ketidaksempurnaan, nobody's perfect.

27 1 7 minutes ago
항상 열심히하는 도근이
그래도 무게는 좀더치자...ㅎㅎ
#120kg#squat#diet#헬린이#헬스#웨이트트레이닝
#벌크#정자동2x휘트니스#PT#Teddy#1:1

항상 열심히하는 도근이
그래도 무게는 좀더치자...ㅎㅎ
#120kg #squat #diet #헬린이 #헬스 #웨이트트레이닝
#벌크 #정자동2x휘트니스 #PT #Teddy #1 :1

6 0 8 minutes ago
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오전운동 스쿼트 80kgx12
#pt #squat #스쿼트 #웨이트트레이닝 #운동선수 #화이팅

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오전운동 스쿼트 80kgx12
#pt #squat #스쿼트 #웨이트트레이닝 #운동선수 #화이팅

10 0 9 minutes ago
Sambil menyelam minum air 🏊
Oh,, No 🙅 kembung donk !!
Iya lah pastinya,,, tpi bukan isi Perut yg kembung.. Isi dompet aku tuh yg bakalan kembung 🤑🤑
Gimana enggak???
Jadi pemakai sekaligus join member.. Dapat manfaatnya,, dapat pula bonusnya💸💰💳
Jadikanlah yg biasa menjadi luar biasa.. Semangat menggapai kesuksesan 💪💪💪 Info konsultasi/order/join inbox saya
WA 087776152286
#PT. DEP

#SalamTempelBilas 💆😍😍

Sambil menyelam minum air 🏊
Oh,, No 🙅 kembung donk !!
Iya lah pastinya,,, tpi bukan isi Perut yg kembung.. Isi dompet aku tuh yg bakalan kembung 🤑🤑
Gimana enggak???
Jadi pemakai sekaligus join member.. Dapat manfaatnya,, dapat pula bonusnya💸💰💳
Jadikanlah yg biasa menjadi luar biasa.. Semangat menggapai kesuksesan 💪💪💪 Info konsultasi/order/join inbox saya
WA 087776152286
#PT . DEP

#SalamTempelBilas 💆😍😍

0 0 10 minutes ago
#MTP트레이닝
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아기도 함께하는 플랭꾸

#MTP트레이닝
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아기도 함께하는 플랭꾸

10 2 10 minutes ago
Meal planning can make a huge impact in helping you reach your fat loss goals faster. 
Not only can you consume fewer calories, but it can actually help you save time during the week. Plus, having a fridge stocked is especially important during the holidays or times when you’re busy and stressed. Here are 10 tips to help you get the most of out of meal prep so it becomes a healthy, life-long habit.

1. MAKE A MENU

The first step in meal planning is making a menu. Write down the meals you will be making and the ingredients you need.
Make sure you have a balance of carbohydrates, proteins and fats. Having everything written out in advance helps you save time when you go shopping.

2. STOCK UP ON ESSENTIALS

From olive oil to garlic, there are certain pantry essentials every home should have. Make a list of 10 must-have items the next time you go shopping so you can add them to your cart.

3. TAKE SHORTCUTS WHEN YOU CAN

While they might be slightly more expensive, buying pre-cooked ingredients can save a lot of time. For example, pre-sliced, pre-washed veggies can be tossed into omelets or added to stir-fries and salads. A rotisserie chicken is easy to use. Two minute microwaveable rice is a favourite of mine.

4. MIX IT UP WITH INGREDIENTS

Prepping different ingredients for each day of the week takes more time, but eating the same dish over and over again can be boring.
Get creative and think about how to use your favorite ingredients in a variety of ways. For example, you can make two weeks of healthy lunches using different combinations of carbs, veggies, proteins and good fats.

5.  BATCH COOK

The quickest way to prep many meals and cut down on serious time.

#mealprep #easymealprep #mealplan #meals #nutrition #pt #coach #prep #plan #preperation #planning #food #nutritioniskey #onlinecoach #personaltrainer #easy #quick #tips

Meal planning can make a huge impact in helping you reach your fat loss goals faster.
Not only can you consume fewer calories, but it can actually help you save time during the week. Plus, having a fridge stocked is especially important during the holidays or times when you’re busy and stressed. Here are 10 tips to help you get the most of out of meal prep so it becomes a healthy, life-long habit.

1. MAKE A MENU

The first step in meal planning is making a menu. Write down the meals you will be making and the ingredients you need.
Make sure you have a balance of carbohydrates, proteins and fats. Having everything written out in advance helps you save time when you go shopping.

2. STOCK UP ON ESSENTIALS

From olive oil to garlic, there are certain pantry essentials every home should have. Make a list of 10 must-have items the next time you go shopping so you can add them to your cart.

3. TAKE SHORTCUTS WHEN YOU CAN

While they might be slightly more expensive, buying pre-cooked ingredients can save a lot of time. For example, pre-sliced, pre-washed veggies can be tossed into omelets or added to stir-fries and salads. A rotisserie chicken is easy to use. Two minute microwaveable rice is a favourite of mine.

4. MIX IT UP WITH INGREDIENTS

Prepping different ingredients for each day of the week takes more time, but eating the same dish over and over again can be boring.
Get creative and think about how to use your favorite ingredients in a variety of ways. For example, you can make two weeks of healthy lunches using different combinations of carbs, veggies, proteins and good fats.

5. BATCH COOK

The quickest way to prep many meals and cut down on serious time.

#mealprep #easymealprep #mealplan #meals #nutrition #pt #coach #prep #plan #preperation #planning #food #nutritioniskey #onlinecoach #personaltrainer #easy #quick #tips

3 0 11 minutes ago
Meal planning can make a huge impact in helping you reach your fat loss goals faster. 
Not only can you consume fewer calories, but it can actually help you save time during the week. Plus, having a fridge stocked is especially important during the holidays or times when you’re busy and stressed. Here are 10 tips to help you get the most of out of meal prep so it becomes a healthy, life-long habit.

1. MAKE A MENU

The first step in meal planning is making a menu. Write down the meals you will be making and the ingredients you need.
Make sure you have a balance of carbohydrates, proteins and fats. Having everything written out in advance helps you save time when you go shopping.

2. STOCK UP ON ESSENTIALS

From olive oil to garlic, there are certain pantry essentials every home should have. Make a list of 10 must-have items the next time you go shopping so you can add them to your cart.

3. TAKE SHORTCUTS WHEN YOU CAN

While they might be slightly more expensive, buying pre-cooked ingredients can save a lot of time. For example, pre-sliced, pre-washed veggies can be tossed into omelets or added to stir-fries and salads. A rotisserie chicken is easy to use. Two minute microwaveable rice is a favourite of mine.

4. MIX IT UP WITH INGREDIENTS

Prepping different ingredients for each day of the week takes more time, but eating the same dish over and over again can be boring.
Get creative and think about how to use your favorite ingredients in a variety of ways. For example, you can make two weeks of healthy lunches using different combinations of carbs, veggies, proteins and good fats.

5.  BATCH COOK

The quickest way to prep many meals and cut down on serious time.

#mealprep #easymealprep #mealplan #meals #nutrition #pt #coach #prep #plan #preperation #planning #food #nutritioniskey #onlinecoach #personaltrainer #easy #quick #tips

Meal planning can make a huge impact in helping you reach your fat loss goals faster.
Not only can you consume fewer calories, but it can actually help you save time during the week. Plus, having a fridge stocked is especially important during the holidays or times when you’re busy and stressed. Here are 10 tips to help you get the most of out of meal prep so it becomes a healthy, life-long habit.

1. MAKE A MENU

The first step in meal planning is making a menu. Write down the meals you will be making and the ingredients you need.
Make sure you have a balance of carbohydrates, proteins and fats. Having everything written out in advance helps you save time when you go shopping.

2. STOCK UP ON ESSENTIALS

From olive oil to garlic, there are certain pantry essentials every home should have. Make a list of 10 must-have items the next time you go shopping so you can add them to your cart.

3. TAKE SHORTCUTS WHEN YOU CAN

While they might be slightly more expensive, buying pre-cooked ingredients can save a lot of time. For example, pre-sliced, pre-washed veggies can be tossed into omelets or added to stir-fries and salads. A rotisserie chicken is easy to use. Two minute microwaveable rice is a favourite of mine.

4. MIX IT UP WITH INGREDIENTS

Prepping different ingredients for each day of the week takes more time, but eating the same dish over and over again can be boring.
Get creative and think about how to use your favorite ingredients in a variety of ways. For example, you can make two weeks of healthy lunches using different combinations of carbs, veggies, proteins and good fats.

5. BATCH COOK

The quickest way to prep many meals and cut down on serious time.

#mealprep #easymealprep #mealplan #meals #nutrition #pt #coach #prep #plan #preperation #planning #food #nutritioniskey #onlinecoach #personaltrainer #easy #quick #tips

4 1 12 minutes ago
Big shoutout to our member Matt Stanfield for showing some great squat technique in club today 👌🏼comfortable 125s

Big shoutout to our member Matt Stanfield for showing some great squat technique in club today 👌🏼comfortable 125s

4 1 12 minutes ago
#PT

#PT

1 0 14 minutes ago
😘
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🔥매주 월수금 줌바수업🔥
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강사님을 따라 팔다리를 쭉쭉 뻗다보면
어느새 군살이 사라지는 효과가!?😆❤
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#다이어트엔 #줌바만한게 #없으니까
#초보자도 #쉽게 #따라할수있어요💕
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#광명헬스장 #광명시헬스장
#하안동헬스장 #하안사거리헬스장
#여성전용 #휘트니스 #날씬해짐
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#헬스 #PT #GX #요가 #필라테스 #줌바 #스피닝 
#fitness #yoga #pilates #zumba #spinning

😘
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🔥매주 월수금 줌바수업🔥
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강사님을 따라 팔다리를 쭉쭉 뻗다보면
어느새 군살이 사라지는 효과가!?😆❤
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#다이어트엔 #줌바만한게 #없으니까
#초보자도 #쉽게 #따라할수있어요 💕
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#광명헬스장 #광명시헬스장
#하안동헬스장 #하안사거리헬스장
#여성전용 #휘트니스 #날씬해짐
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#헬스 #PT #GX #요가 #필라테스 #줌바 #스피닝
#fitness #yoga #pilates #zumba #spinning

15 0 14 minutes ago
월요일 아침 운동이 제일 힘들다...😭

월요일 아침 운동이 제일 힘들다...😭

9 2 16 minutes ago
덕분에 활기차다 내 사룽 PT아빵

덕분에 활기차다 내 사룽 PT아빵

34 2 16 minutes ago
잘 쉬었으니, 다시 바쁘게🔥

잘 쉬었으니, 다시 바쁘게🔥

45 3 16 minutes ago
#주일⛪
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질투의 하나님 (출애굽기 34:12-14)
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하나님을 바라는 시선.
그시선이 온전해지길. 또한 온전한 시선이 사랑이되길.
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#죽마고우👬 와함께 주일예배드림을 감사.
날 믿고 재등록해주시는 회원님께 감사.
살아숨쉴수있음에 감사.
십일조를 거르지 않음에 감사.
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감사한일투성이👍❤
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@lonely_0455
#청운교회
#헬스#pt#보디빌딩#웨이트트레이닝#웨이트
#헬스타그램#몸스타그램#운스타그램
#운동하는남자#운동하는여자#글쓰는남자
#얼스타그램#Selfie#일상#오오디티
#얼짱전상욱#Brand J#브랜드제이
#미트리#닭가슴살#가성비#다이어트#다이어터#유지어터
HP : 010.4874.8707
인스타그램 : https://www.instagram.com/sangwook_0701/
페이스북 : https://www.facebook.com/lonely0701/
홈페이지 : https://lonely0701.modoo.at
미트리 :https://metree.co.kr/(회원가입⤵미트리 최저가 쇼핑😘할인코드 : 100015628)

#주일
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질투의 하나님 (출애굽기 34:12-14)
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하나님을 바라는 시선.
그시선이 온전해지길. 또한 온전한 시선이 사랑이되길.
.
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#죽마고우 👬 와함께 주일예배드림을 감사.
날 믿고 재등록해주시는 회원님께 감사.
살아숨쉴수있음에 감사.
십일조를 거르지 않음에 감사.
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감사한일투성이👍❤
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@lonely_0455
#청운교회
#헬스 #pt #보디빌딩 #웨이트트레이닝 #웨이트
#헬스타그램 #몸스타그램 #운스타그램
#운동하는남자 #운동하는여자 #글쓰는남자
#얼스타그램 #Selfie #일상 #오오디티
#얼짱전상욱 #Brand J #브랜드제이
#미트리 #닭가슴살 #가성비 #다이어트 #다이어터 #유지어터
HP : 010.4874.8707
인스타그램 : https://www.instagram.com/sangwook_0701/
페이스북 : https://www.facebook.com/lonely0701/
홈페이지 : https://lonely0701.modoo.at
미트리 :https://metree.co.kr/(회원가입⤵미트리 최저가 쇼핑😘할인코드 : 100015628)

19 0 17 minutes ago
안녕하세요 ! #터닝포인트짐신현점 손민성트레이너 입니다💪
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#오늘의운동 #풀업 입니다.
이 운동은 등의 기본적인 근력을 기르기위해 필 수적인 운동이라고 볼 수 있습니다. 등근육에 가장 기본운동이 광배근입니다 상체의 균형도 잡아주면서 가슴운동시 안전하게 할수 있도록 도와주기도 합니다. 특히 맨몸으로 턱걸이가 안되시는 분들은 이 어시스트 머신을 이용하시는걸 추천드립니다!!!
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🏷카카오톡상담
http://pf.kakao.com/_xducal 🏷
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🅿032 577 9220🅿
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대표 이동진 @turningpointgym_ceo
이사 박민기 @turningpointgym7
매니저 손세혁 @turningpoint_son
팀장 최진원 @choijinwony
부팀장 손민성 @mn_sung_turning7
트레이너 최지영 @tp7_cjy
트레이너 임홍순 @ga888111
트레이너 여수빈 @subin_fit
트레이너 인진서 @in__.__
트레이너 황가람 @rami_fitgirl
트레이너 이성재 @seongjae_tp7
FC 김원 @turningpoint_won
FC 윤지수 @jyun7023
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#pt #터닝포인트짐 #신현동헬스장 #신현동헬스 #필라테스 #터닝포인트짐신현 #헬스 #가정동헬스 #다이어트 #재활 #인천서구 #줌바 #메디컬트레이닝 #신현동 #가정동 #석남동 #가좌동 #퍼스널트레이닝 #스피닝 #피티 #원창동 #신현동스피닝

안녕하세요 ! #터닝포인트짐신현점 손민성트레이너 입니다💪
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#오늘의운동 #풀업 입니다.
이 운동은 등의 기본적인 근력을 기르기위해 필 수적인 운동이라고 볼 수 있습니다. 등근육에 가장 기본운동이 광배근입니다 상체의 균형도 잡아주면서 가슴운동시 안전하게 할수 있도록 도와주기도 합니다. 특히 맨몸으로 턱걸이가 안되시는 분들은 이 어시스트 머신을 이용하시는걸 추천드립니다!!!
.
🏷카카오톡상담
http://pf.kakao.com/_xducal 🏷
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.
🅿032 577 9220🅿
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대표 이동진 @turningpointgym_ceo
이사 박민기 @turningpointgym7
매니저 손세혁 @turningpoint_son
팀장 최진원 @choijinwony
부팀장 손민성 @mn_sung_turning7
트레이너 최지영 @tp7_cjy
트레이너 임홍순 @ga888111
트레이너 여수빈 @subin_fit
트레이너 인진서 @in__.__
트레이너 황가람 @rami_fitgirl
트레이너 이성재 @seongjae_tp7
FC 김원 @turningpoint_won
FC 윤지수 @jyun7023
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#pt #터닝포인트짐 #신현동헬스장 #신현동헬스 #필라테스 #터닝포인트짐신현 #헬스 #가정동헬스 #다이어트 #재활 #인천서구 #줌바 #메디컬트레이닝 #신현동 #가정동 #석남동 #가좌동 #퍼스널트레이닝 #스피닝 #피티 #원창동 #신현동스피닝

7 0 17 minutes ago
운동중독인가.. 아침운동 못갔다.. 주말에 많이 드셨는데 아주 불안하다....😑🙄😶

운동중독인가.. 아침운동 못갔다.. 주말에 많이 드셨는데 아주 불안하다....😑🙄😶

9 2 17 minutes ago
Mas gente...
Lá no Twitter o povo levantando a tag " até o Lula " . Como assim ??? Cara , na boa , um homão desse é disputado por milhares de mulheres lindas , inteligentes , esquerdelícias, feministas , amorosas , gostosas, cheias de amor pra dar! 
Se Rosângela Paulista socióloga não cuidar bem do Lula , tem quem cuide. 😂😂😂😂
Oxente ! A concorrência aqui fora é grande , visse ? 
@lulaoficial 
Queremos que nosso Lulindo seja muito feliz!
 #Lulapresopolitico #lulanobeldapaz #antifascism # #pt #mulheresarretadasdeesquerda ##somosresistencia #somosresistência #resist #resistencia #resistência #democracia #partidodostrabalhadores #psol #pcdob #eusoulula #lulaéinocente #gleisihoffmann #dilmarousseff #dilma #jandirafeghali #mariadorosario #feministas #feminismo #mulherescontrabolsonaro #mulherescontraofascismo #ditaduranuncamais #ditaduranao #lulalivre❤🙋 #lulalivre❤🙋
#QuemMandouMatarMarielle

Mas gente...
Lá no Twitter o povo levantando a tag " até o Lula " . Como assim ??? Cara , na boa , um homão desse é disputado por milhares de mulheres lindas , inteligentes , esquerdelícias, feministas , amorosas , gostosas, cheias de amor pra dar!
Se Rosângela Paulista socióloga não cuidar bem do Lula , tem quem cuide. 😂😂😂😂
Oxente ! A concorrência aqui fora é grande , visse ?
@lulaoficial
Queremos que nosso Lulindo seja muito feliz!
#Lulapresopolitico #lulanobeldapaz #antifascism # #pt #mulheresarretadasdeesquerda # #somosresistencia #somosresistência #resist #resistencia #resistência #democracia #partidodostrabalhadores #psol #pcdob #eusoulula #lulaéinocente #gleisihoffmann #dilmarousseff #dilma #jandirafeghali #mariadorosario #feministas #feminismo #mulherescontrabolsonaro #mulherescontraofascismo #ditaduranuncamais #ditaduranao #lulalivre ❤🙋 #lulalivre ❤🙋
#QuemMandouMatarMarielle

74 1 18 minutes ago
No joke this is one of the best homemade porridges we've ever made 🤤

No joke this is one of the best homemade porridges we've ever made 🤤

13 1 19 minutes ago
I’m just a F2 ‘wanna be’ with a basic level of skill.
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.
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➖➖➖➖➖
#ilovethisgame #football #basic #skills #fitnessfirst #tms #personaltrainer #personaltraining #pt #f2 #f2f #ramadan #ramadan2019 #ramadangains #beardgang

I’m just a F2 ‘wanna be’ with a basic level of skill.
.
.
.
.
.
➖➖➖➖➖
#ilovethisgame #football #basic #skills #fitnessfirst #tms #personaltrainer #personaltraining #pt #f2 #f2f #ramadan #ramadan2019 #ramadangains #beardgang

24 4 20 minutes ago
Eating healthy doesn’t have to hard or bland!
Wanna know how? Just ask!!
💪🏼🐴🤙🏼
#cleaneating #eatclean #eatcleantraindirty #mealprep #pt #coach #personaltrainer #onedayordayone #beyourbiggestfan #committoyourself #trusttheprocess

Eating healthy doesn’t have to hard or bland!
Wanna know how? Just ask!!
💪🏼🐴🤙🏼
#cleaneating #eatclean #eatcleantraindirty #mealprep #pt #coach #personaltrainer #onedayordayone #beyourbiggestfan #committoyourself #trusttheprocess

4 0 20 minutes ago
#Repost @thefitnesscoalition ⠀
・・・⠀
Did you know, that The Fitness Coalition has over 20 @strongfitequipment sandbags in various weights? ⠀
From 40lbs up to 220lbs. ⠀
These sandbags are used for a variety of different exercises. They’re used to substitute out traditional pieces of equipment like a barbell or dumbbell to give our students a different stimulus that keeps them from adapting to a repetitive stimulus over and over again. ⠀
A professional needs to have a wide variety of tools in their toolbox. ⠀
Keepin’ things fresh since ‘12⠀
⠀
#VivaLaCoalition⠀
#StrongFit ⠀
#Sandbag⠀
#Strongman⠀
⠀
⠀
⠀
⠀
⠀
⠀
⠀
#sandbag #sandbagworkout #sandbagwod #fitness #crossfit #functionaltraining #movement #ultimatesandbag #functionalexercises #pt #inspiration #rehab #spartanrace #strengthtraining #health #fitnessmotivation #workout #fitfam #gym #homegym #garagegym #crossfitaustralia #strengthandconditioning

#Repost @thefitnesscoalition
・・・⠀
Did you know, that The Fitness Coalition has over 20 @strongfitequipment sandbags in various weights? ⠀
From 40lbs up to 220lbs. ⠀
These sandbags are used for a variety of different exercises. They’re used to substitute out traditional pieces of equipment like a barbell or dumbbell to give our students a different stimulus that keeps them from adapting to a repetitive stimulus over and over again. ⠀
A professional needs to have a wide variety of tools in their toolbox. ⠀
Keepin’ things fresh since ‘12⠀

#VivaLaCoalition
#StrongFit
#Sandbag
#Strongman







#sandbag #sandbagworkout #sandbagwod #fitness #crossfit #functionaltraining #movement #ultimatesandbag #functionalexercises #pt #inspiration #rehab #spartanrace #strengthtraining #health #fitnessmotivation #workout #fitfam #gym #homegym #garagegym #crossfitaustralia #strengthandconditioning

17 0 21 minutes ago
ITS MONDAY!! 💥⠀
⠀
New week and a fresh start to kick those goals.⠀
⠀
If you missed us at 6am or 9:15 for our HIIT classes you still have time to come and join us at 12:15pm for HIIT Xpress. ⠀
⠀
Never miss a Monday. 💪🏼⠀
•⠀
•⠀
•⠀
•⠀
•⠀
#Thestudio #thestudiowestbeach #westbeach #hiit #hiitclass #hiitadelaide #grouptraining #pt #adelaidept #fit #fitness #adelaidefitness #motivation #inspiringwomen #health #healthylife #active #fitsquad #hiitlife #personaltraining #fitnessgoals #adelaidepersonaltrainer #nevermissamonday #yourvibeattractsyourtribe #girlgang #girlsquad

ITS MONDAY!! 💥⠀

New week and a fresh start to kick those goals.⠀

If you missed us at 6am or 9:15 for our HIIT classes you still have time to come and join us at 12:15pm for HIIT Xpress. ⠀

Never miss a Monday. 💪🏼⠀
•⠀
•⠀
•⠀
•⠀
•⠀
#Thestudio #thestudiowestbeach #westbeach #hiit #hiitclass #hiitadelaide #grouptraining #pt #adelaidept #fit #fitness #adelaidefitness #motivation #inspiringwomen #health #healthylife #active #fitsquad #hiitlife #personaltraining #fitnessgoals #adelaidepersonaltrainer #nevermissamonday #yourvibeattractsyourtribe #girlgang #girlsquad

9 2 22 minutes ago
One of our novice athletes @jess_fisher91 in prep for the @lakemacstrongman competition putting in the hard work and it’s showing! 3rd week in and she’s already breaking barriers down🔥

One of our novice athletes @jess_fisher91 in prep for the @lakemacstrongman competition putting in the hard work and it’s showing! 3rd week in and she’s already breaking barriers down🔥

26 7 22 minutes ago
내 심장에 색깔은 블랙

내 심장에 색깔은 블랙

33 3 26 minutes ago
#커플운동 
주말 오전부터 같이 할 수 있어서 좋고 같이 해서 더 잘된다!!
내사랑도 힘들텐데 잘 버텨주고 오히려 날 이끌어줘서 고마워!!
마지막까지 힘내자! 아자아자파이팅!!❤️
#커플운동 #커플나시 #몸짱커플 #몸스타그램

#커플운동
주말 오전부터 같이 할 수 있어서 좋고 같이 해서 더 잘된다!!
내사랑도 힘들텐데 잘 버텨주고 오히려 날 이끌어줘서 고마워!!
마지막까지 힘내자! 아자아자파이팅!!❤️
#커플운동 #커플나시 #몸짱커플 #몸스타그램

38 2 27 minutes ago

Top #pt posts

.
지금 이시간에 운동하러 와따오^_^
밑에는 잠옷인건 비밀이여라 헤헤헤

.
지금 이시간에 운동하러 와따오^_^
밑에는 잠옷인건 비밀이여라 헤헤헤

1,167 18 18 May, 2019
[Complete] Rotator Cuff Training
—
🔍The rotator cuff is a group of four muscles that originate on the shoulder blade and insert on the arm. They act to internally and externally rotate the arm, as well as dynamically stabilize the shoulder joint. As with any muscle group, optimal training will consist of various compound and isolation exercises that mimic the demands of your activities or help train the capacity to do so.
—
1️⃣Forward/Backward Bear Crawl: Challenges the shoulder in a weightbearing position so that all four muscles are co-contracting to provide stability.
—
2️⃣Banded External Rotation: Isolation work to build up any weaknesses.
—
3️⃣Banded Internal Rotation: Isolation work to build up any weaknesses.
—
4️⃣ Half Kneeling Bottoms Up Press: Compound pressing movements will challenge all four muscles.
—
5️⃣ Half Kneeling Single Arm Row: Compound pulling movements will also challenge the rotator cuff.
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6️⃣ Prone Lift Offs: Trains the rest of the posterior shoulder girdle to assist the rotator cuff.
—
7️⃣ Quadruped Thoracic Rotation: The shoulder does not act in isolation so addressing the thoracic spine may be helpful.
—
📜 This is just a short list of exercises that may be implemented.
—
🏷 Like, tag a friend, and share!
—
@thestrengththerapist @tony.comella @embrklifestyle
—
#surdykapt #surdykashoulders

[Complete] Rotator Cuff Training

🔍The rotator cuff is a group of four muscles that originate on the shoulder blade and insert on the arm. They act to internally and externally rotate the arm, as well as dynamically stabilize the shoulder joint. As with any muscle group, optimal training will consist of various compound and isolation exercises that mimic the demands of your activities or help train the capacity to do so.

1️⃣Forward/Backward Bear Crawl: Challenges the shoulder in a weightbearing position so that all four muscles are co-contracting to provide stability.

2️⃣Banded External Rotation: Isolation work to build up any weaknesses.

3️⃣Banded Internal Rotation: Isolation work to build up any weaknesses.

4️⃣ Half Kneeling Bottoms Up Press: Compound pressing movements will challenge all four muscles.

5️⃣ Half Kneeling Single Arm Row: Compound pulling movements will also challenge the rotator cuff.

6️⃣ Prone Lift Offs: Trains the rest of the posterior shoulder girdle to assist the rotator cuff.

7️⃣ Quadruped Thoracic Rotation: The shoulder does not act in isolation so addressing the thoracic spine may be helpful.

📜 This is just a short list of exercises that may be implemented.

🏷 Like, tag a friend, and share!

@thestrengththerapist @tony.comella @embrklifestyle

#surdykapt #surdykashoulders

329 4 32 minutes ago
Ett par sekunder känns som ett par minuter😬🤸‍♂️😬 @carlysnatural @proteinbolaget

Ett par sekunder känns som ett par minuter😬🤸‍♂️😬 @carlysnatural @proteinbolaget

882 5 7 hours ago
-SÃO PAULO/SP-
-17 e 18 de Junho/2019- -
🔸Curso Advanced Master Class Sonia Lopes 🔸
🔺ÚLTIMAS 2 VAGAS🔺
-
✨
Mais informações: www.penteadossonialopes.com.br
(11) 2304-1911 ou (11) 95048-4755 WhatsApp
#PenteadosSoniaLopes ✨
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.
.
#sonialopes #cabelo #penteado #noiva #noivas #casamento #hair #hairstyle #weddinghair #wedding #inspiration #instabeauty #penteados #novia  #inspiração #cabeleireiros #lovehair #videohair #curl #curls #noivasdobrasil #vireinoiva  #noivassp  #noivas2019 #pt #coiffure

-SÃO PAULO/SP-
-17 e 18 de Junho/2019- -
🔸Curso Advanced Master Class Sonia Lopes 🔸
🔺ÚLTIMAS 2 VAGAS🔺
-

Mais informações: www.penteadossonialopes.com.br
(11) 2304-1911 ou (11) 95048-4755 WhatsApp
#PenteadosSoniaLopes
.
.
.
#sonialopes #cabelo #penteado #noiva #noivas #casamento #hair #hairstyle #weddinghair #wedding #inspiration #instabeauty #penteados #novia #inspiração #cabeleireiros #lovehair #videohair #curl #curls #noivasdobrasil #vireinoiva #noivassp #noivas2019 #pt #coiffure

1,970 13 18 May, 2019
‼️ HIP MOBILITY OPENERS ‼️
-
-
🔑Being flexible and bendy is great, but having control of your full range of motion should be the ultimate goal!
-
👉🏽Rarely these days do I prescribe static stretching to improve someone’s mobility as I’ve found out over the years that static stretching is not the best use of your time & it doesn’t translate well into functional movement.
-
✅Active mobility techniques like these improve range of motion while also gaining better muscular control of this new range!!!
-
-
This creates a neuromuscular response that allows our body to feel SAFE into greater ranges of motion and keeps ligamentous stress at bay.
-
-
🎥 VIDEO BREAKDOWN 🎥 
1️⃣ 90/90 Lean & Twist
2️⃣ Modified Lizard to Hamstring Mobilization
3️⃣ Supine Modified CARs (Controlled Articular Rotations)
4️⃣ Standing Hip Flexion Turn Outs
5️⃣ Seated Hip Flexion Lift Overs
-
-
🔹I recommend adding a set of 5-10 reps on each side to your program at least 3 times a week!
-
Also, SLOW IT DOWN- after all, mobility isn’t how fast you can do something, it’s about slow controlled movement!
.
.
.
-
TAG A FRIEND‼️
.
COMMENT ‼️
.
SHARE THIS ‼️
------------------------------------
@clinicalathlete #clinicalathlete #hipflow #animalflow #controlyourself #frc #functionalrangeconditioning #kinstretch

‼️ HIP MOBILITY OPENERS ‼️
-
-
🔑Being flexible and bendy is great, but having control of your full range of motion should be the ultimate goal!
-
👉🏽Rarely these days do I prescribe static stretching to improve someone’s mobility as I’ve found out over the years that static stretching is not the best use of your time & it doesn’t translate well into functional movement.
-
✅Active mobility techniques like these improve range of motion while also gaining better muscular control of this new range!!!
-
-
This creates a neuromuscular response that allows our body to feel SAFE into greater ranges of motion and keeps ligamentous stress at bay.
-
-
🎥 VIDEO BREAKDOWN 🎥
1️⃣ 90/90 Lean & Twist
2️⃣ Modified Lizard to Hamstring Mobilization
3️⃣ Supine Modified CARs (Controlled Articular Rotations)
4️⃣ Standing Hip Flexion Turn Outs
5️⃣ Seated Hip Flexion Lift Overs
-
-
🔹I recommend adding a set of 5-10 reps on each side to your program at least 3 times a week!
-
Also, SLOW IT DOWN- after all, mobility isn’t how fast you can do something, it’s about slow controlled movement!
.
.
.
-
TAG A FRIEND‼️
.
COMMENT ‼️
.
SHARE THIS ‼️
------------------------------------
@clinicalathlete #clinicalathlete #hipflow #animalflow #controlyourself #frc #functionalrangeconditioning #kinstretch

4,545 172 10 hours ago
Congrats, Dr. Luci Brooks!!!...you did it (w/ high honors, too)!!!! @lucibrooks •
•
•
•
•
#UAMS #doctorate #PT #doingbigthings #loveit #youdeserveit #nomorehomework #nomorenotecards #loveyou #onlythebeginning #soproud

Congrats, Dr. Luci Brooks!!!...you did it (w/ high honors, too)!!!! @lucibrooks




#UAMS #doctorate #PT #doingbigthings #loveit #youdeserveit #nomorehomework #nomorenotecards #loveyou #onlythebeginning #soproud

202 12 7 hours ago
Working for myself from home was always a dream. I wanted it so badly in the pit of my stomach, but I took absolutely no action to achieve it and then moaned to myself constantly that I wasn’t happy in my life .
Crazy right .
18 months ago I finally took action, Yes I was petrified, but I was sick of being stuck. Sick of feeling down, sick of my lack of motivation,  sick of feeling envious of the life I wanted, sick of not being around for my two kids and sick of not being able to have freedom .
18 months ago I launched my company online. I currently worked 2 jobs a day and a night job to pay the bills. I had no time to do this (so I thought) but I needed to change something
.
I found the time. I gave up tv. I gave up scrolling social media and I gave up some social life. I also gave up some sleep and I created enough hours to build my company .
Funny when you work for you to desire to work goes up like a million times. I worked around my two jobs and for 12 months I hustled. 9 months in I managed to give up my evening job and 12 months in I retired from the corporate world. Which was the most Empowering move I had every made in my life .
Was it easy! Shit No. was it smooth? Nope lots of tears and tantrums along the way. Lots of sleepless nights and some arguments. Doesn’t sound as glam right? But the truth is it wasn’t. I sacrificed and I worked my ass off every single day no matter what life chucked at me. Honestly it’s the only way to build a business and if anyone tells you different it’s a lie
.
You will have to grow through it l. I did and survived, but I grew through the hard times and created something beautiful. A legacy for my children. Freedom of time and I get to take my children to school every day and put them to bed every night and I would do it all again in a heart beat
.
Am I out of the hard yet. Hell No, I still work every single day, but I learn every day how to do it better. I get better at this every day and the hard a year ago is today’s easy .
It has been scary, hard God darn ugly and Completely magical and life changing all at once and I wouldn’t change this for the world. Do the hard to Create the Dream it’s not easy but worth it ❤

Working for myself from home was always a dream. I wanted it so badly in the pit of my stomach, but I took absolutely no action to achieve it and then moaned to myself constantly that I wasn’t happy in my life .
Crazy right .
18 months ago I finally took action, Yes I was petrified, but I was sick of being stuck. Sick of feeling down, sick of my lack of motivation, sick of feeling envious of the life I wanted, sick of not being around for my two kids and sick of not being able to have freedom .
18 months ago I launched my company online. I currently worked 2 jobs a day and a night job to pay the bills. I had no time to do this (so I thought) but I needed to change something
.
I found the time. I gave up tv. I gave up scrolling social media and I gave up some social life. I also gave up some sleep and I created enough hours to build my company .
Funny when you work for you to desire to work goes up like a million times. I worked around my two jobs and for 12 months I hustled. 9 months in I managed to give up my evening job and 12 months in I retired from the corporate world. Which was the most Empowering move I had every made in my life .
Was it easy! Shit No. was it smooth? Nope lots of tears and tantrums along the way. Lots of sleepless nights and some arguments. Doesn’t sound as glam right? But the truth is it wasn’t. I sacrificed and I worked my ass off every single day no matter what life chucked at me. Honestly it’s the only way to build a business and if anyone tells you different it’s a lie
.
You will have to grow through it l. I did and survived, but I grew through the hard times and created something beautiful. A legacy for my children. Freedom of time and I get to take my children to school every day and put them to bed every night and I would do it all again in a heart beat
.
Am I out of the hard yet. Hell No, I still work every single day, but I learn every day how to do it better. I get better at this every day and the hard a year ago is today’s easy .
It has been scary, hard God darn ugly and Completely magical and life changing all at once and I wouldn’t change this for the world. Do the hard to Create the Dream it’s not easy but worth it ❤

1,012 3 18 May, 2019
#⛅
오늘은 날씨가 꾸리꾸리 😖
쌀쌀하네요 이럴때 감기걸리지 않게
조심 또 조심 😮😮
.
#2x휘트니스 #투엑스휘트니스 #2x휘트니스잠원점 #투엑스휘트니스잠원 #잠원동 #필라테스 #트레이너

#⛅
오늘은 날씨가 꾸리꾸리 😖
쌀쌀하네요 이럴때 감기걸리지 않게
조심 또 조심 😮😮
.
#2x휘트니스 #투엑스휘트니스 #2x휘트니스잠원점 #투엑스휘트니스잠원 #잠원동 #필라테스 #트레이너

186 5 2 hours ago