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Building Muscle, BCAA’s & Protein Powder

Recent Talks

Should You Weigh Meat Raw or Cooked

Intermittent Fasting

Is Combining Training Days OK?

Do I Wear Lifting Gloves?

January 22, 2019

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Weight comes in all shapes and sizes! If yo

Weight comes in all shapes and sizes!

If you don’t have dumbbells fill a backpack or bag with books or rocks!

Modify and go! Make it work for you!

www.pancakesandpushups.com/app/SloaneSquad

#PancakesandPushups #SloaneSquad

Lower body #SloaneSquad workout + ABS CHALLENGE!

🌟Give it a TRY!
📍SAVE for future use - it’s a good one!
❤️ if you LIKE because who doesn’t need a little love?

✔️Straight Legged Deadlift 4 sets x 12 reps

✔️Squat to overhead press 4 sets x 10 reps

✔️Squat to curtsy lunge 3 sets x 15 reps each leg

✔️✔️SUPERSET - Reverse lunge immediately following by static lunge 5 sets x 10 reps each leg

✔️✔️✔️AMRAP ABS CHALLENGE - set your timer for 45 seconds and complete as many reps as possible. Rest for 30 seconds and repeat for a total of 3 rounds.

www.pancakesandpushups.com/app/SloaneSquad
#PancakesandPushups #SloaneSquad

Do you ever feel lazy when you don’t eat or conv

Do you ever feel lazy when you don’t eat or conversely get hyped up after eating?

Food gives you energy. And when your energy increases your body burns more calories.

When you’re tired and lazy you don’t move as much.

NEAT (non exercise activity thermogenesis) is your activity outside of your workouts.
ie - fidgeting, standing, pep in your step, taking the stairs instead of the elevator.
All of those little things add up to you expending more energy.

You get where I’m going with this?

DO NOT starve yourself!
Use food to fuel an awesome workout.

If you’re looking to lose weight create a small deficit to ensure you still have enough energy so you don’t plummet.

Food is not the enemy. It’s essential!

www.pancakesandpushups.com/app/SloaneSquad

#PancakesandPushups #SloaneSquad

Sculpt sexy arms with this shoulders and biceps wi

Sculpt sexy arms with this shoulders and biceps with this circuit from #SloaneSquad

⭐️TRY!
📌SAVE!
❤️ If you LIKE!

#fittips:
📍Rest for 60 seconds in between each set
📍Squeeze your bicep at the top of each contraction
📍Don’t raise your arms higher than shoulder height
📍Complete each exercise before moving on to the next.

💥3 point shoulder raises 3 sets x 8 reps. Notice the directions my palms are in for the 2 lateral raises

💥Upright row to side lateral raise 3 sets x 10 reps

💥Band concentration curl 4 sets x 20 reps

💥Alternating bicep curl 4 sets x 12 reps

💥Seated Band bicep curl 3 sets x 18 reps

www.pancakesandpushups.com/app/SloaneSquad
#PancakesandPushups #SloaneSquad #mondaymotivation #motivationmonday

Reposting and amending to 53 - it’s been a whole

Reposting and amending to 53 - it’s been a whole year, there are about 40k more of you that I am blessed to have here on @instagram and it deserves to be said again.

I never had any intentions on posting this picture since Jon is in his underwear, but today is what would have been his 53rd birthday and it’s just a perfect example of who he was.
And now, I say to myself, WHO CARES if he is in his underwear. THIS was Jon, simply being his funny, I don’t give a crap, free spirited self.

I’ve said it here on social media in happier times but I think it’s an important reminder to YOU DO YOU.

Who cares if you’ve never stepped in to the weight room.
Who cares if you ask for your meals made a certain way.
WHO CARES as long as YOU are doing things to make YOURSELF a better and happier person.

Truth is, NO ONE CARES - and if they do they aren’t an integral part of your life anyway.

So today, my wish for Jon is for YOU to do something that you’ve been afraid to do because of what people may think.

Mine was posting this picture 🖤🖤🖤
Happy Birthday in heaven honey. I hope you’re giving me one of your Ha Ha’s.

www.pancakesandpushups.com/app/SloaneSquad #SloaneSquad #PancakesandPushups #birthdaykisses #birthdaykiss

How to know how much weight to lift in order to ch

How to know how much weight to lift in order to change your body?

First and foremost you always want to make sure that you have proper form and are able to complete each rep with full range of motion.

That means no swinging and no doing it half assed 😝

Then, you want to use the amount of reps prescribed in your plan to guide your choice.

If it’s 2 sets of 10 reps you want to make sure that you can complete all 10 reps with proper form and make sure that the last 2 to 3 reps feel challenging.

If the weight is too light after completing all 10 reps then you should pick up a heavier weight.

You should feel like you’re able to perform 1 more rep but not 2 or 3.

Then, as you build strength you’ll adjust the amount of weight to the sets and reps.

⭐️THIS is how you change your body! #progressiveoverload

www.pancakesandpushups.com/app/SloaneSquad

#PancakesandPushups #SloaneSquad

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