Self discipline is a learned behavior. It’s about controlling your desires and impulses while staying focused on what needs to get done. When I committed to healing myself, I had to learn how to let go of things that no longer served me. No matter how much my heart wanted it, I knew it wasn’t good for my soul. Being in depression for so many years was so painful...so much of it was self inflicted. 3 years ago, I made a commitment to myself that I was going to become the best version of me. Anything that came in between that, had to be laid to rest. Now here we are 3 years later, I had no idea this is where I would end up because I didn’t quit on me. I had no idea that kind of self discipline I learned through my pain would help me become a competitor. I had no idea my journey to healing would lead me to being a fitness coach. I had no idea that people would actually be inspired by me. When I look back and think of all the things I thought I couldn’t do, I realized I was only restricting myself. This is what consistency looks like. This is what self love looks like. This is what being strong AF looks like. This is what not throwing out your clothes looks like 😂 . . . . #transformationtuesday #strongwomen #selflove #getstrongwithjsthetics
Booty Sculpting....some days call for a lighter leg day. This leg day is dedicated to building and sculpting the 🍑 the burn is real!! 5 sets of 10-12 reps 1️⃣ Monster Walks 2️⃣ Side Lunges 3️⃣ Step Ups 4️⃣ Decline Curtsy Lunge 5️⃣ Cable Pull Through 6️⃣ Dumbbell Hip Abductor . . . Save, share and tag a friend ❤️ . . . Top: @urbanoutfitters Leggings: @cutebootylounge . . . #legday #bootybuilding #strongwomen #mondaymotivation
Thinking what shall my next cheat meal be...🤔
#flexfriday . . #Mood : Tired ✔️ Emo ✔️ . . . Prep files: I don’t really like to speak about the emotional and mental hurdles that comes along with prepping too much. Not because I like to pretend I’m unbothered or mask my feelings, I go through them just like everyone else.....the thing is, is that this process I’m going through is entirely voluntary. Meaning, I know that it’s a total mind fuck, I know how difficult it gets the deeper you get into it, yet I still made the choice to do it anyway. Life still goes on, there’s actually real life issues that come at us and we have to push through it anyway. This is no different. Yesterday I cried my eyes out, idk if it was exhaustion that I felt from all angles. But I had a moment where I thought, why the hell did I do this again??? Am I crazy?! Clearly I am but that’s besides the point. But I allowed myself to feel that way even if it was for a moment. Yet here I am, writing this message while I’m on the treadmill because I signed up for this shit. The point is, not everything will be peachy. Your journey, whichever one you choose to embark on is never linear. No matter how hard things get, know that feelings are temporary and it’s okay to feel them but never allow them to get in the way of your goals. We have work to do and it’s time to fuck shit up
Back day 🔥 You guys know how much I love back days. It’s my absolute favorite and one of the hardest body parts to train other than legs. I can’t stress enough why it’s important to train your back. Here’s a little reminder: * back strengthening exercises will help you improve your maxes on upper body lifts. * It’s keeps your posture and spine healthy * It strengthens your bones. Week bone tissue leads to other issues like osteoporosis and arthritis * Let’s face it, who doesn’t love a nice sexy looking back (for ladies: it makes your waist appear smaller 😉) Here’s a bomb ass back workout: 1️⃣ Single arm hammer high row - This exercise completely isolates your lats 2️⃣ Bent over cable row - this is a great compound exercise that focuses on your entire back, it requires more stabalization of your core Superset 1️⃣ Wide grip hammer row- focuses more on upper back and trap muscles 2️⃣ Close grip Hammer seated row - focuses mainly on the lats, and some bicep action Superset 1️⃣ Wide grip lat pulldown - Targets the out lats and reduces resistance of biceps 2️⃣ Underhand - stimulates lower lats, gives the appearance of thicker and fuller back while strengthening biceps and delts Don’t forget to save and share ❤️❤️❤️ Also it’s “ask me Wednesday’s” so don’t forget to go to my stories and ask away Top: @queeniekewomen Leggings: @colorfulkoala . . . #backday #strongwomen #getstrongwithjsthetics
These exercises are amazing for a quick calorie burn, targeting legs and shoulders. Perform each exercise 5 rounds for 30 seconds each. For beginners: slow down the tempo For advanced: crank that shit up Perform each exercise for 30 seconds for 5 rounds Don’t forget to save and share with a friend and tag me when doing these❤️ Sidenote: I left the gym practically crawling, so good luck 🤗 Top: @forever21 Leggings: @yogalicious Song: J Balvin & Bad Bunny - que pretendés #getstrongwithjsthetics
Make sure you keep the workouts nice and controlled. Perform each exercise for 5 rounds 15-20 reps each exercise. . . Make sure you save and share with a friend ❤️❤️ . . . Outfit: @ryderwear Song: J Balvin & Bad Bunny - Como un bebé
Let go...let life...enjoy the journey
Me waiting for my food like....
We easily get caught up with everything we don’t have, with comparing ourselves to our peers, with wanting more, that we don’t take a moment and be grateful for all the things we have. How lucky are we to be able to experience life at this very moment. Being grateful is a state of mind, a shift in perspective can change your entire situation around. Focusing on the lack brings more lack. Your mind is the biggest and strongest muscle you have. Make sure you do the work on the inside. I’m FAR from perfect but like @afrobrutality said, “your life can be lit and fucked up at the same time” . . . . #tbt #strongwomen #selflove
✨Ask me Wednesday’s✨ . . . As many of my followers know, I’ve designated Wednesday’s for anyone to ask me fitness related questions. . . Some of the common questions are: how do I lose belly fat? What exercises can I do to flatten out my stomach? ....1. You cannot spot reduce. 2. The only way you can lose fat anywhere on your body is by a calorie deficit. . . . Go check out my stories and ask away. I’m happy to share my knowledge with you guys 🤗 . . . #happywednesday #wcw #strongwomen #getstrongwithjsthetics
✨Upper Body day✨ This isn’t my usual body split but when pressed for time, you can hit every body part during one session. Here’s a simple upper body workout that’s also very effective . . . Superset: 1️⃣Single arm reverse delt fly 2️⃣Peck deck fly Giant set: 1️⃣Wide grip lat pulldown 2️⃣EZ Bar bicep curls 3️⃣Tricep Kickbacks Superset: 1️⃣Smith Machine Shoulder Press 2️⃣Smith Machine Chest Press . . . Don’t forget to save and share ❤️❤️ . . . Top: @urbanoutfitters Leggings: @tilyoucollapse #upperbodyworkout #strongwomen #getstrongwithjsthetics
✨Booty building & sculpting edition ✨ What’s the best way to keep muscle while you’re at a deficit???? You train with the same intensity!! Lift heavy, make sure you hit all your angles. There’s a lot of trash talk about certain exercises being unnecessary and while that’s partially true, when you’re training for Aesthetics, hitting certain angles requires unconventional workouts. Basic exercises are still an absolute must, so we can’t forget about those. Try these exercises: 4 sets 10-12 reps 1️⃣ Frog reverse hyperextensions- for beginners, try this exercise without weights. Focus on the squeeze at the top 2️⃣ Bulgarian Split Squat - This exercise is my absolute favorite for building muscle. Focus on keeping a 90 degree angle on your forward leg. 3️⃣ Heel elevated goblet squat - slow and controlled, drop all the way down. The lower you go, the more you use your glutes to power up. 4️⃣ Sumo Squats - focus on the squeeze at the top. This is a great exercise for hip adductors (inner thigh) 5️⃣ Curtsy Lunges- a great booty sculpting exercise. This focuses on your gluteus medius (side booty - no it does not get rid of “hip dips”...that’s not a thing 🗣) 6️⃣ Hip thrusts - because what’s a glute building day without these? This is the ultimate booty builder . . Don’t forget to save and share ❤️❤️ . . Top: @urbanoutfitters Leggings: @yogaliciousnyc . . . #legday #bootybuilding #mondaymotivation #getstrongwithjsthetics
Stay humble but be confident in who you are. It’s okay to embody your own feminine nature. It’s important to realize that as long as you’re constantly trying to prove your worth, you’re competence, you cannot flourish. It’s okay to honor your body and emotions. Don’t let society fool you into thinking that embracing your femininity and sexually makes you less than who you really are. There’s strength in being vulnerable. Leave the savage shit for the weak.
Building that hourglass figure....there’s more to it than just building your legs and glutes. It’s all about the ratios ⏳. . . 4 sets if 10-12 reps each exercise . . 1️⃣ Dual Cable Pulldown 2️⃣ Standing Rope cable row 3️⃣ Wide Grip lat pull down 4️⃣ Face pulls 5️⃣ Bend over barbell row 6️⃣ Rope tricep pushdown 7️⃣ Underhand cable pushdown . . Don’t forget to save and share ❤️ . . Top: @urbanoutfitters Leggings: @yogaliciousnyc . . . #flexfriday #strongewomen #backworkout #getstrongwithjsthetics