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Is Combining Training Days OK?

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June 19, 2019

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BICEPS & TRICEPS - hitting the inside and outside

BICEPS & TRICEPS - hitting the inside and outside of our arms!

These exercises never go out of style! They are 💥effective & efficient 💪🏼

👍🏻TRY!
📍SAVE!
❤️if you LIKE!

🔥6 exercises shown here-

👉🏻3 sets of each, completing each one before moving on to the next

✔️15 reps, 12 reps, 10 reps of each

‼️Heading in to week 3 of the Power Pancake Challenge 🙌🏼

Whether you are part of #SloaneSquad or the Challenge we are working those legs today! 🔥💥

Monday is always a heavy lifting day!

Let’s put that food to good use and fuel those workouts this week! Don’t forget to look at the history icon when you’re in the exercise in the app to see how much you previously lifted!
You won’t always be able to increase your lifts but it’s important that you try!

www.pancakesandpushups.com/app/SloaneSquad

#PancakesandPushups #SloaneSquad

Week 2 of the Power Pancake Challenge complete. We

Week 2 of the Power Pancake Challenge complete. We are at the half way mark just like that!🙌🏼👏🏻

I’m hearing from so many of you that you are really learning from the nutrition aspect of it and I’m thrilled to hear.

#weightlosstip which I hope you’ll try to apply to the new week ahead:

If you want to save hundreds of calories -
Don’t drink them!

Juices, sodas, @starbucks lattes all add up to hundreds if not thousands of calories easily enabling you to be in a caloric surplus, which is going to ultimately cause weight gain.

👉🏻Liquids are not as filling and are usually very calorie dense.
Stick with water, seltzer or a stevia flavored drink!

💥I’m not saying to omit them entirely because I’m all about #balance, but be mindful of them and use them as treats, not daily occurrences.

It’s another small step to get you to a larger goal!

⁉️OK - whats your favorite drink that you think contains a lot of calories?

www.pancakesandpushups.com/app/SloaneSquad

#PancakesandPushups #SloaneSquad

🔥 Fire up your core with this glider workout!
#Noexcuses - grab 2 paper plates if you don’t have gliders, they work exactly the same!

✔️TRY!
📍SAVE!
❤️ If you like!

👉🏻Today is an optional cardio circuit in the Power Pancake Challenge and an 18 minute sweaty Challenge in #SloaneSquad

💪🏼So many choices! Which one are you going to do?⁉️

7 EXERCISES here if you choose this workout, set your timer for 30 seconds, perform as many reps as possible, rest for 30 seconds and repeat.

Have a wonderful Saturday #fitfam

www.pancakesandpushups.com/app/SloaneSquad

#PancakesandPushups #SloaneSquad

Are you wearing a mask where you live? 👉🏻You

Are you wearing a mask where you live?
👉🏻You don’t have to do everything all at once!

Small daily steps lead to overall results.

Many people get overwhelmed with losing weight and/or getting fit because they think they have to do it all once, taking on way more then they can handle.⁣
⁣
If it’s too difficult you will be more likely to give up. ⁣
⁣
My advice is to choose ONE thing at a time, adding in more as time goes on and you adapt.⁣
⁣
✔️A short workout instead of hours⁣
✔️A slight deficit instead of starving yourself ⁣
✔️A few days a week of exercise instead of 7 days⁣
⁣
The easier you can make it for yourself the more likely you’ll be able to sustain it. ⁣
⁣
And the longer you’re able to sustain the lifestyle, the more results you’ll see. ⁣
⁣
Baby steps...#progressnotperfection #enjoytheride⁣
⁣
DAY 11 of the POWER PANCAKE CHALLENGE - you guys are going strong! Another tough lower body day coming at ya!

Remember - baby steps! You’ve got this!

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

A back & biceps workout you should not miss! Detai

A back & biceps workout you should not miss! Details below!

Building your back creates the illusion of a smaller waist, while growing your biceps will yield strong, sculpted arms.

💪🏼TRY!
📍SAVE! It’s a good one!
❤️ if you LIKE! 🤗

👏🏻Today’s Power Pancake challenge is 8 sets of 8 and #SloaneSquad has loads of volume!

No matter which you choose you’re sure to get an amazing workout in!🔥

👉🏻Workout deets:
3 working sets - meaning complete each exercise before moving on to the next.

12 reps, 10 reps, 12 reps
Rest for 1 minute in between each set to give you the ability to lift as heavy as possible on the following set.

‼️Curious - what is your favorite muscle group to train⁉️
Mine is not back & biceps but I LOVED this workout!

www.pancakesandpushups.com/app/SloaneSquad

#PancakesandPushups #SloaneSquad

Yesterday’s post was about muscle soreness, so I

Yesterday’s post was about muscle soreness, so I was motivated to take a relaxing bath which I haven’t done in too many years to count (mainly because I didn’t have a tub in my old house 😂)

Today I want to follow up and add to that muscle soreness and talk about water retention.

Some that are new to this style of lifting may not be seeing the scale drop, and I want you to know that it’s very common in the beginning of a new program and is from WATER RETENTION.

💦Water is being pulled into your muscles from training
👉🏻The tearing of your muscle fibers which leads to that muscle soreness also leads to water retention
👉🏻You may be eating more carbs than you used to.
💪🏼New exercises can lead to inflammation

This will subside in a week or 2 and you will get the “whoosh” where your body lets go and the scale will begin to drop.

SLEEP AND DRINK WATER!
Trust the process!

Eating in a caloric deficit and weight training - which we are doing in #SloaneSquad and The Power Pancake Challenge - are a sure way that yields results!

And most importantly, remember that the scale is only one measure of progress and not always the most accurate.
Take progress pictures and ask yourself how you and your clothes FEEL!

www.pancakesandpushups.com/app/SloaneSquad

#PancakesandPushups #SloaneSquad

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