GIVEAWAY TIME 🎄
To kick off the holiday season Me and @Jed_north are teaming up to give you the chance to win 2 X $50 gift cards!
1. Like this post!
2. Follow me @luke_bermingham and @Jed_north
3. Tag 2 Friends!
That's it! Unlimited entries! So tag as many friends as you want, each comment tagging 2 friends counts as one entry!
I will be picking 2 winners at random this Saturday December 15th on my story!
Best of luck everyone!
P.S : thinking about shrek when this photo was taken
“Shallow men believe in luck. Strong men believe in cause and effect.”
-Ralph Waldo Emerson
Thinking about making an ab workout post soon 🤔
📷: @abagalecurve / @yoburk we had a great (and cold 😅) time at the beach the other day!
1 153 minutes ago
Music really helps me get through workouts. Sometimes I let the music guide me and I go on autopilot mode. These songs helped a lot so I thought I would share.
First off! Waves is a phenomenal song to start the workout cycling to get the heart rate up and blood flowing throughout your body which is crucial if you want to avoid injuries during your workout. There is a hook that always gets me going and up my pace three or four consecutive times during the song which I replay for about 3,4 times and that gives me about 15-20mins of good cycling for a start. Very fluid and natural.
Second! And this depends on my body condition, but if I feel good and my body is warmed up and ready to go, I go through a strain of weight lifting and body lifting exercises for about one hour non stop. During which I blast these DMX songs cause U KNOW them DMX songs get the job done! Lol ~
Lastly, I listen to some meditation music to finish my workout with stretches and yoga, breathing exercises for about 15-20minutes before I hit the shower 🚿 (this is probably the most important part of my workout because I don’t want any injuries and I want to minimize cramps or tightness, stiffening in my muscles afterwards)
That’s it! Do that at least 2or 3 times a week and U should be fit as a fiddle most of your life. Lol
Also I do cardio work like running and swimming too (should do them more often but being lazy these days)
Hope that helped! Cheers!
@jangsssem workout method
0 43 minutes ago
🥔 TAG A COUCH POTATO! 👊🏼 Repeat routine three times for every hour you spend on the couch! 🔥🔥
Instead of saying...
“But I don’t have the time” “But I don’t have the money”
“But Ive never stuck to anything anyways so why even try”
“I don’t want to make time for myself”
“I would rather spend my money on going out and buying crappy food & starbucks every morning”
“I have already given up on myself so why even try”
If you have 30 minutes a day, less than $15 a month, and are sick of how you’re feeling physically, mentally, and emotionally, than what else is holding you back from becoming the person you want to be?
If it’s the fear of failure, then let me ask you, is whatever your scared of worse than picturing yourself in the same place 30 days from now?
If it’s the fear of doing it alone, then GIRL.. we got you 🙌🏼 @ambernicole.fabfit & I are here to be your personal freakin CHEERLEADERS while we all HUSTLE through the holiday season with support and accountability to HIT THE GROUND RUNNING IN 2019 💪🏼✨ If you’re serious about changing your life you’ll find a way, if you’re not you’ll find an excuse. Once you stop making excuses and start making the the little changes every day is when you are going to see results and it will become your lifestyle #realtalk 🤷🏼♀️ Fill out the boot camp form in the link in my bio to grab a spot in our newest accountability group: HOLIDAY HUSTLE 2.0 🎄💪🏼 #linkinbio
Happy hump day everyone💗. Had so much fun today at GoodLife with @sophia_ferraro while we absolutely demolished our hamstrings and gluteus 🙃!! Haha, but seriously, it’s worth the try...this leg workout has been my highlight of the week because of exams 😅. Lmk if you enjoy 🍑💪🏼
⏺ Stair climber + kickbacks for 10min
1️⃣ 4x8 Sumo deadlifts (toes out & pulling up all the way through to ensure engaging your gluteus)
2️⃣ 3x10 Hamstring curls
3️⃣ 4x 8-10 Smith machine hip thrusts into 10 pulses (didnt record the pulses but they really getcha with that extra burn 🔥) 4️⃣ 3x 10-12 Cable pull throughs (standing up while engaging your core)
5️⃣ 4x 10-12 (each leg) Single leg RDL (make sure to keep a slight bend when doing this exercise, my knees hyperextend so they look more straight than they feel 😅)
6️⃣ 4x10 Hack squats .
also creds to her amazing videography 📹 @sophia_ferraro 💕
Big thank you to @harpersbazaarus for the lovely article on my incredible friend, @angelcandices ✨ Candice and I have trained together for years, constantly adapting and changing our workouts custom to her and her body. My method is based around customization to each individual, taking factors such as body type and lifestyle into account. This super-mom and supermodel is truly a real life wonder woman! It is always an honor and pleasure to work with Candice. She’s so dedicated to her work and always gives 10000% to everything she does. Her hard work definitely shows! Much love to you, my friend xx
3 366 minutes ago
Squat....it’s good for you.
Planned for 10x3 box squats yesterday, but tweaked my back and called it quits after the 6th set.
Finished up with light Bulgarian split squats, rdls and leg press (didn’t record). Back is a little sore today, but otherwise I’m feeling pretty good. Hopefully I’ll be ready to squat and deadlift again in few days. 🤞🏿
What I do during the holidays🎄❤️ First of all, I’m not too worried about it as - on a yearly basis - you have 50 weeks of doing your best with staying on track with your nutrition and fitness, and let’s say 2 weeks of holidays! It is all about finding that balance!🤗
What I do in terms of activity: I keep working out (if possible)! Preferably in the morning, since not much can come in between and you are more likely to end the day on a good note if you start it on one! If you cannot go to the gym, keep your activity up by going for a walk, do a quick HIIT routine or maybe train some abs! Whatever gets your blood flowing & gets your heart rate up!💪
Regarding food intake, I focus on starting hydrated and drink water before eating! Also, don’t forget about the veggies. Most are not caloric dense (meaning that you can have a whole lot for not many calories) and will fill you up!🙌
And mainly, pay attention to how you feel. Do you start to feel sluggish? Maybe try to increase your activity a bit the next day or keep a closer eye on your food intake. It is all about enjoying the holidays, while feeling good!❤️
69 40985 hours ago
#TransformationTuesday on a Wednesday! I know everyone is super excited for all the tamales, chanpurrado, churros, buñuelos and whatever else is in your way.
PEROOOOOOO hay los voy a ver on New Years like New Year New Me cus same bish lmaooo
I’m off my strict diet rn BUT come New year I’m gonna be ready to get results and hop back on @rpstrength !! Y’all should join me and get the templates. Super easy y puedes comer carbs hellooooo.
Use my code BoomFAMF to get $$$ off and start 2019 right bish. This our year!!! #rpstrength#TeamRPStrength#BoomFAMF#LatinasWhoLift
30 29473 hours ago
BEFORE the battle begins, you have to be certain of this one thing...VICTORY. 💥THE EXERCISES:
🔹FLOOR DUMBBELL PRESS- The FLOOR PRESS is an upper body movement that allows you to press weights WITHOUT undue shoulder stress. FLOOR PRESSES negate leg drive, creating a pure upper-body push. All the stress is focused on the chest, triceps, and shoulders. Due to its reduced range of motion, the DUMBBELL FLOOR PRESS is considered a more shoulder-friendly press. If you're experiencing shoulder pain during normal dumbbell presses, try this variation.
🔹DIVE BOMBER PUSHUPS- This push up variation is a great upper body exercise. It works all the upper body muscles. It trains the traps, SHOULDERS, CHEST, triceps, back and abs. Doing these consistently will greatly improve your upper body strength. I like to throw these in at the END of a CHEST or SHOULDER workout. 💥TAG SOMEONE & CHALLENGE THEM TO PERFORM THESE EXERCISES. Send me your vids. I'll choose a few to post on story!!! GOD Bless. Warrior
#JOINWARRIOR 💥GET YOUR 12-WEEK WORKOUT PROGRAM & AB ROUTINE FOR A ONE-TIME FEE OF 🔹$60🔹DM ME TO GET STARTED!!!!!!!
I’m with these girls: the ones with bare feet (or sky high heels), creative minds, messy hair, feisty spirits, wild and giving hearts.
The ones who aren’t afraid to speak up for themselves and live for doing what they’ve been told is impossible.
In a world where you can be absolutely anything you want - just be unapologetically you✨