#nfmotivation

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stay strong

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4/21 workout!

+15 min Stairmaster +1 mile run/jog +12 min abs +2 sets of 10 chest press (70lbs) +4 sets of 15 dumbbell curls (7.5lbs) +4 sets of 10 tricep dips (15lbs) +4 sets of 10 rows (50lbs)

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4/20 workout

+20 min Stairmaster (level 11) +4 sets of 25 squats (20lbs) +10 min ab workout +4 sets of 15 lunges each side +4 sets of 15 calf raises Get motivated for the summer! Tag your workouts with #nfmotivation!

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4/14 Workout

I really need to keep up and post my workouts! :)

4 sets of 8 chest press (70lbs) 

3 sets of 5 chin ups 

4 sets of 8 hammer strength row (30 lbs) 

3 sets of 12 hip adduction (70lbs) 

3 sets of 12 leg press (110lbs) 

4 sets of 25 squats 

3 sets of 10 vertical chest (70lbs)

3 sets of 10 push ups

This was yesterday’s workout! I didn’t do cardio and only lifted weights. This morning, I woke up feeling super sore in my arms! eeeek!

But lifting weights are SOOO important if you are trying to lose body fat. This past weekend, while I was in Seattle, I didn’t lift weights and only did cardio... and I lost weight (lbs) but when I came home and checked my body fat percentage... it increased! >:( RAR!! So the weight loss was probably losing my lean muscle mass.......... 

Anyways, post your workouts & tag it #nfmotivation! :) I want to see everyone else’s daily workouts too <3

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4/8

I’m gonna be honest with you guys, I had a long long day today, slept last night at 4 am, had to wake up at 7 am.. work, pack and I flew a night flight to Seattle!

Which I’m super stoked about. Much needed getaway from Dallas :) plus my friend is getting married!!❤️

So.. My workout today.. Was just my 10 min ab workout!😓 tomorrow I’m thinking about going hiking here in the beautiful PNW!

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Today's (and yesterday's) runs

07/04/15-3.8 km 32ish mins 8.21 km ( :,( ) 08/04/15-6.89 km 55 mins 7.59 km Yay improvement!!! :)

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Yesterday’s Workout 4/6

Sorry! I forgot to post my workout yesterday so here it is :)

+2 mile jog +5 minute mountain climber (20 sec, 15 sec rest, repeat!) +20 min level 10 Stairmaster +2 minute plank +4 sets of 25 lunges (each side, body weight) +4 sets of 25 squats (body weight) +15 minutes in the dry sauna! (sweat it out :P)

always remember to stretch before and after! I track the tag #nfmotivation!

post your workouts & healthy meals! I’ll check, like or reblog! I need some accountability and motivation from you guys too hehe <3 Let’s do it together!

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Today's workout! 4/5

+3 mile interval run (1 min walk at 3.5mph, 1 min run at 8.0mph) +10 min ab workout (I'll post my ab workout tomorrow for you guys! It's awesome and it works! People at the gym always remember me as the ab girl... Bahaha) +10 min level 10 Stairmaster +4 sets of 25 squats (body weight) +3 sets of 5 push-ups (I need to improve on my push-ups hehe) +5 sets of 10 bicep curls(10lbs) +3 sets of 10 tricep dips (body weight) +3 sets of 12 shoulder raises(7.5lbs) +3 sets of chest press (70lbs) Just logging it for my own motivation and reference! 😁 I definitely got weaker from last year....😒😒 but I will get there again. Reminder: It doesn't get easier, you just get better! LOSE FAT, GAIN MUSCLES 💪