Get Mo Fit

My name is Monique, I am 22 and this year I decided it was time to make a change! 

[letsgetmofit]

MY WORKOUT SPLIT

So I've been getting some messages asking about my workout split. I work out 4x a week for about 40 minutes. Here is my split! MONDAY || SHOULDERS/CALF • Shoulder Press 4 sets of 8 • Calf Raise 4 sets of 8 • Face Pulls 3 sets of 8 • Abs ( I just do random an work for the rest) TUESDAY || LEGS • Squat 4 sets of 8 • Leg Press 4 sets of 8 • Hamstring curls 3 sets of 8 • Leg Extension 3 sets of 8 WEDNESDAY || REST THURSDAY || CHEST • Incline Chest Press 4 sets of 8 • Tricep Extension 4 sets of 8 • Decline Chest Press 3 sets of 8 • Dips 3 sets till failure FRIDAY || BACK • Deadlift 4 sets of 8 • Pull ups 4 sets of max • Bicep Curls 3 sets of 8 • Seated Row 3 sets of 8 SAT/SUN || rest and maybe go hike I'd recommend starting with this or going 2 days and combining two of my days together. Maybe an upper/lower body split. If you're curious about how much weight to lift start off with weights that you can get 8 reps with but the last 2 are pretty hard to finish. Keep with that weight til you are confident in your form and then move up every week!!

[the-healing-nest]

Instead of saying “I don’t have time” try saying “it’s not a priority,” and see how that feels. Often, that’s a perfectly adequate explanation. I have time to iron my sheets, I just don’t want to. But other things are harder. Try it: “I’m not going to edit your résumé, sweetie, because it’s not a priority.” “I don’t go to the doctor because my health is not a priority.” If these phrases don’t sit well, that’s the point. Changing our language reminds us that time is a choice. If we don’t like how we’re spending an hour, we can choose differently.

Unknown (via the-healing-nest)

[letsgetmofit]

I truly live for volume. Testing out some meals to start my diet Monday! All this food for under 300 calories 😎 not nervous to diet at all

[letsgetmofit]

| PROTEIN BROWNIES w/ BLACK BEANS | ▪️BLEND TOGETHER: • 1 can of black beans drained & rinsed (15oz) • 100g Pure Pumpkin •125g Egg Whites •2 whole eggs •100g Fat Free Cream Cheese •3 tbsp sugar free chocolate syrup(or sugar free maple syrup works) ▪️ADD LIQUID INGREDIENTS TO: •1 scoop of whey protein (I used PEScience peanut butter chocolate whey) •30g Hershey's unsweetened cocoa powder •65g oat flour (you can just blend oats) •1 tsp baking powder •1 tsp baking soda •dash of salt •Truvia (as much as you like, just taste test) (you can also use stevia) •Chocolate chips( I used about 2-3 servings) ▪️Bake @ 350 degrees for 32 minutes ▪️Spray glass baking pan with Pam or some other cooking spray ▪️makes 8 big ass brownies 150 calories!!(differs on chocolate chips used) ▪️4g Fat 13g Protein 20g Carbs 5g Fiber

[letsgetmofit]

Heyyy, awesome blog!:) i wanted to ask you how long does you bulk usually lasts and how long do you cut after? And am I able to gain some muscle with normal weights (4-15 lbs) and not just really heavy? Thank yoou :)))

Thanks:) a bulk usually lasts 4-6 months, you don't want to bulk for too long because the higher your BF% the harder it is to gain muscle. Then a cut should be anywhere between 2-3 months mostly depending on your goals. :) the best way to gain the most muscle is with heavier weights and doing heavy compound movements (squat, deadlift, shoulder press) but if you only have smaller weights I'd just go higher rep.

[living-fitness]

[dailyglamorous]

[violentwavesofemotion-deactivat]

I long to do wild, passionate things.

Katherine Mansfield, from The Collected Stories (via seulray)

[charlottewinslow]

[want-it-all-universe-fitness]

[letsgetmofit]

HER BODY <3_____<3

[fitnesstipsonly]

[mindy-fit]

[beliveinyourselffrv]

[aristocrator]

[loves-bird-blog]

[letsgetmofit]

FATS!

Okay so I’ve had some questions from people that are confused about reading nutritional info on foods. I decided its easiest to break it down piece by piece so I’ll begin with fats!

BAD FATS

-TRANS-FAT: Trans fats are also called “Hydrogenated fats” and they are polyunsaturates that have been treated so they remain solid at room temperature, they are used in foods such as: chips, pastries, donuts, biscuits, muffins, cakes, pies, margarine.

-SATURATED FATS: Saturated fats are found in meat and dairy and these are bad.  They’re more readily stored as body fat and less easily used as fuel. They also raise blood cholesterol levels. They are found in: meat fat, chicken fat, cream cheese, deep fried foods, and full fat milk.

GOOD FATS

-MONO-SATURDATED FATS: These are easily used as fuel & help decrease cholesterol levels. They are found in: olive oil, avocado, almonds, cashews, eggs, peanuts, and other nuts.

-POLYUNSATURATED FATS: These are found in oily fish and plant food and include omega-3 and omega-6. Which are essential fatty acids because they’re crucial to our health but our bodies can’t make them. Omega-3 has been shown to help prevent heart disease.These are found in: eggs, cereals, poultry, pine nuts, seeds, tuna, salmon, and walnuts.  

Try to cut out bad fats in your diet as much as possible and make sure you are reading your labels! I try to stay around 50-55g of GOOD fats a day. :)

[fitnesstipsonly]