Max Out Fitness

Happy national dog day to the newest member of our family, Mia. 🩷

https://www.instagram.com/p/CNqdk0oFwlj/?igshid=1g7gowqwu3wf4

DB+Band+Bench Legs and Glutes Workout 💪 4 supersets, 15 reps per exercise - single-leg exercises are 15 reps each! Save to try later! 1a). Banded goblet squat 1b). Banded RDLs 2a). Dumbbell deadlift 2b). Bench step downs 3a). Static foot-elevated lateral lunge 3b). Banded side steps 4a). Banded bodyweight hip thrusts 4b). Banded squat pulses #erinstern #getfit #legday #workoutmotivation #bedifferent #loveyourself #muscleisbeautiful #progressisperfection #tlab #fitfam #fitfam #getfit #Cellucor #cellucorpartners #teamcellucor

Training alone won't do it. Think you can cardio your brains out and force the fat to go away? Think again. You cannot out-train a bad diet - it's entirely possible to be doing hours of cardio a day and still eat yourself into a calorie surplus and increased body fat.

Positive mental attitude alone won't do it. Lets see how fit and lean a person can get by chanting affirmations, meditating, visualizing, and reading "The Secret", when they fail to change their behaviors and lifestyle.

It takes a total lifestyle change - a change of habits, behaviors, thoughts, emotions, environment and your social circle of choice - to make a body transformation and keep the change.

So the "bad news" is, you have to take responsibility, make changes in every area of your life, let go of the search for 1 magic bullet, and only then will you have earned... and deserved the body of your dreams.

https://www.instagram.com/p/B0sR6D6AMy4/?igshid=1rdkki7duf2kq

If you’re not Vacuum Twisting yet, you should start NOW!🙌🏼 SO many requests recently to repost the ONLY AB MOVE I ever do...that one that is proven to take INCHES off the waistline! 😍 For real, my it’s a #MiracleMove...and will def get you a tighter and more toned belly...even post baby. 🎉👏🏼💁🏼‍♀️ PS. #DiastasisRecti friends...this move will help!! How to...👇🏼👇🏼👇🏼 . 1️⃣ To perform, simply begin standing with good posture. Inhale to inflate your lungs completely, then exhale all of the air out...every last bit. 2️⃣ Once the air is out of your lungs, “draw in” with your belly button (don’t SUCK IN), acting as if there is a string tied to your button from the inside, drawing it in and up toward your spine. 3️⃣ HOLD that position, place hands behind head, and twist from side to side, keeping those abs nice and crunched. . *️⃣ RECOMMENDATION: commit to doing this EVERY TIME you shower! And if you are a busy mama that can’t make it to the shower more than twice a week, do it before you hop into bed at night. Create a routine where you perform 3 sets of 15-20 twists. This will be difficult at first, but over time you will be able to do more...working up to 5 sets a day. . This #FlatBellyHack focuses on the most neglected abdominal muscles - transversus abdominus - the muscles UNDER the “bricks” (re**us abdominus) that are responsible for holding in that belly bulge. We spend SO much time doing every variation of a crunch in hopes of a toned tummy…and while these are great for developing the bricks (outer ab muscles), you will ONLY notice a more distended waistline if you aren’t properly training the muscles UNDER the bricks. THESE are the muscles responsible for a small, tight waistline, good posture, AND can help heal diastasis recti - a postpartum condition. . NOTE: Contrary to what some may think, this IS good to do every single day. Just like we stretch our bodies and do our kegels every day, we should also be doing vacuums every day too!😉

🤔 𝗗𝗶𝗱 𝘆𝗼𝘂 𝗸𝗻𝗼𝘄 𝘁𝗵𝗮𝘁 𝘄𝗲 𝘀𝘁𝗮𝗿𝘁 𝗹𝗼𝘀𝗶𝗻𝗴 𝗯𝗼𝗻𝗲 𝗱𝗲𝗻𝘀𝗶𝘁𝘆 𝗮𝗹𝗿𝗲𝗮𝗱𝘆 𝗮𝘁 𝘁𝗵𝗲 𝗮𝗴𝗲 𝗼𝗳 𝟯𝟬?
⁣
After menopause, in particular, we become susceptible to osteoporosis, a disease that can weaken the bones so much that they can break easily 😮
⁣
We don’t want to get to the point where we can break our hip just from walking (this can actually happen!) …
⁣
… So what do we need to do to keep our bones strong and healthy?
⁣
🏋️‍♀‍ 𝙎𝙩𝙧𝙚𝙣𝙜𝙩𝙝 𝙩𝙧𝙖𝙞𝙣𝙞𝙣𝙜! Strength training help maintain bone density and strength.
⁣
🥛 𝘾𝙤𝙣𝙨𝙪𝙢𝙚 𝙘𝙖𝙡𝙘𝙞𝙪𝙢 throughout the day. Calcium is the primary nutrient for bone health. The best way to absorb calcium is to consume small amounts throughout the day, rather than eating one high-calcium meal per day.
⁣
Calcium is found in milk, cheese, yoghurt, beans, sardines and dark leafy greens (like kale).
⁣
🌞 𝙑𝙞𝙩𝙖𝙢𝙞𝙣 𝘿 as it helps absorb the calcium.
⁣
🥚 𝙈𝙖𝙠𝙚 𝙨𝙪𝙧𝙚 𝙮𝙤𝙪 𝙚𝙖𝙩 𝙚𝙣𝙤𝙪𝙜𝙝 𝙥𝙧𝙤𝙩𝙚𝙞𝙣 as they play an essential role in bone health and density.
⁣
🥜 𝙀𝙖𝙩 𝙛𝙤𝙤𝙙𝙨 𝙧𝙞𝙘𝙝 𝙞𝙣 𝙢𝙖𝙜𝙣𝙚𝙨𝙞𝙪𝙢 𝙖𝙣𝙙 𝙯𝙞𝙣𝙘 (such as nuts, legumes and seeds). Magnesium helps activate vitamin D so it can promote calcium absorption. Zinc exists in the bones, and it promotes bone growth and helps prevent the bones from breaking down.

There are all different body types and stubborn fat areas. The only thing that works to lose body fat in any area are these 3 things combined:
- healthy nutrition in the right portion sizes for your body and activity levels (not too much of a surplus - overeating - or deficit - undereating)
- heavy, quality weight lifting and moderate cardio (not too much)
- do the above two things on a consistent basis over a long period of time, ideally the rest of your life for best results

There are no quick fixes or magic pills, potions, shakes or exercise contraptions 😉