Sunday Funday homies!! 🤙🏼 aka booty freakin day. Finished off today’s work out with 3x10 selfies so here we are. AND IT AINT EVEN HUMP DAY FAM. Stop following the norm. Go take a booty selfie any day you want. I ain’t got time for this bs man just do what you want and do it BOLDY. Alright stefanie is done. Hope you enjoyed this caption. Bye ✌🏼 *drops mic* *goes and eats because she’s delusional and starving and catabolic asf*
I hope as you continue this week on your journey of success, happiness, and fulfillment that you remember to empower others to do the same. There is beauty in connection and power in loving and inspiring others. We weren't designed to do this alone ✨🌎🙏🏼 #othersmindset
Heel Elevated Goblet Squats
▫️These are one of my favorite quad dominant squat exercises. I keep my feet a little closer than shoulder width apart and place my heels up on a small board (you could use a thinner plate as well if you’d like).
▫️To put even more emphasis on my quads, I’ll flex them at the top of the movement and keep the contraction throughout the entire lift.
▫️Slowly squat down to parallel or below parallel depending on your flexibility.
▫️If you need to make the movement a little easier, remove the block from your heels and perform the lift with your feet flat on the floor.
👉🏼Looking to build muscle but don’t know how to organize a workout? Follow my page and check out my story every morning for my daily workout (these movements were in today’s lift). It is a 3x1 split consisting of the following days:
▫️Push Movements (chest, shoulders, tris)
▫️Pull Movements (back, traps, bis)
▫️Leg Movements (quads, hamstrings, calves)
▫️Active Rest Day (cardio, abs, auxiliary work)
✅This takes the guess work out of finding a plan so you can focus on crushing it in the gym. If my split isn’t what you’re looking for, hit me up and we can design a plan specifically for your goals 💪🏼👊🏼
Story behind these goofy poses after my show💕
While I was on prep my dad got diagnosed with pancreatitis. My dad used to have a terrible diet. No veggies, no fruits, basically just processed food. He needed to make a real change.
He ended up losing around 40 plus lbs. 👏🏾👏🏾
He DID NOT do this by starting to eat veggies
He DID NOT do this by starting to eat fruit
He DID NOT do this by starting to work out
He DID NOT become this huge health nut
He started to track his food intake.
He started to make little substitutes.
He started to pay attention to food labels.
He started all of this by changing his mindset.
He knew he wanted and needed to make a change so it was like we were on “prep” together.
He held me accountable and I held him accountable.
Start by making changes today. They don’t have to be hugeeee changes. Just start making changes to a healthier you!
One of the first simple things I did for my dad, was clean out our cabinets at home.
Make that your first step.
Clean out your cabinets.
Make a change.💪🏻
Asia! Do you want to learn the science of training and nutrition?
We are coming to YOU! For the first time ever, BioLayne is holding camps and seminars in Thailand late this April! Myself along with @biolaynellc Director of Nutrition @hollytbaxter will be conducting lifting camps and seminars on optimizing nutrition and training for fat loss, muscle gain, and strength gain. Spaces will be very limited and won't be around long. Click the link in my profile for more info! Or email [email protected]
Hamstrings & glutes were poppin🤨 Did Romanian DL with 275lbs for 4 sets of 8-10 reps, followed by a drop set on the last set until I got to 135lbs for a burn out, hip thrusts with 405lbs on the smith machine- 4 sets of 12 reps each & a drop set until I got to 135lbs on my last set, kick backs using the cables & then to conclude my workout, I did a variety of accessory work on the machines for hamstrings & glutes. There’s no secret here. Just put forth the effort & stay consistent🤙🏽