102.5KG Bench 1 Rep Max
1.65x my body weight (62kg)
It took over a year of training consistently at @revrepublic and skipping some leg day. I'll always be satisfied with this result, moving on to other life goals now.
1 33 minutes ago
Everyday she becomes less of a “baby” and more of a “big girl”. This past week Olivia learned the difference between little and big and has been going around the house comparing things. She is so proud of her new knowledge and is excited to demonstrate it to me and her dad.
Literally as I’m writing this post it got me thinking about some of the recent conversations I’ve had with people about personal development and what it can do for your mind whether you’re starting a business, going back to school, working full time, taking care of a family (or all of the above like me🙋🏼♀️ #bossbabe)
Take time to grow your mind and don’t be afraid to share what you’ve learned with others. Be more like Olivia and share your excitement because you never know when it will inspire someone else!
👆Tag a friend to do this workout!👆👍 @melissachalmers - ⚡️MedicineBall Whole Body⚡️This video was highly requested! I am in bed with a nasty summer cold + wishing I could do these work outs myself right now lol But it’s best to rest when not feeling well! Thank you to those that messaged me via Stories wishing me a speedy recovery💓Make sure to tag me in your updates + stories using my hashtag #melissachalmers so I can support you in your health journey! SAVE the work out, TAG your training buddy, leave your requests/feedback in the comments below. I always reply to comments💥LETS GO!
1️⃣Standing Side Tap to opposite knee crunch[make sure you really engage your core here to feel that standing crunch!] Alternate sides once Reps are complete
2️⃣Flip + Press [Deep squat, Flip the medicine ball up to collar bone + Press above head as you rise up]
3️⃣Side to side Push Ups [Option is to drop on your knees instead of Toes]
🔥12x Reps, 3 to 5 Rounds for a complete butt kicking fire Circuit!
😻Don’t forget to mix+match my work out videos to create your own unique work out!
I owe my success to those in my past who attempted to tear me down. I have finally decided to use your discouragement as motivation. I am not going to bother with anger or regret. I'm just going to use you like a fucking pillar, stand on top of it, and continue to rise. You couldn't stop me from growing then. To hell if you will stop me now. Friends, surround yourself by people who love and support you. They are your greatest cheerleaders. PERSERVERE. LOVE. RISE. 🏆🏃♀️🏃🏻♂️🏋️♂️
8 9946 minutes ago
It's hard not to compare my abilities to some amazing yogis I see on social media with their very beautiful poses and graceful flows. But then I have to remind myself of how much I've grown in the last year and how much farther I'll go in the next. One pose at a time. One day at a time. To be kind, patient and loving to myself. And practice, practice, practice.
Are you time poor but want to keep active and stay fit? Why not try High Intensity
Training (HIT) to achieve a good workout? Watch this short interview recorded with
fitness expert Kat Millar to find out more about HIT.
It's been awhile since I've posted. I've been busy moving and then I got a promotion to manage my own pharmacy for Kroger. It was a big challenge to take the pharmacy from dead last at this point last year in the most important category to number 1 overall out of almost 130 stores in just 4 months. Now I'm looking to take other stores work on to help carry the entire state and change the direction of the company just because I can, but now it's time to refocus on my fitness transformation! In 142 days I'm going to Hawaii and I'm going to be in the best shape of my life (no "maybe" or "going to try", that's planning to fail). The first picture is of my trip to OBX right after high school graduation. This is the best I've had my abs, but I sacrificed too much muscle to get down to 185 lbs. The next two pictures are in the middle of pharmacy school when I was peaking. I was about 215 lbs and in great shape. Finally the 4th picture was from tonight, obviously have a long way to go, but this is the best starting beach prep shape I've been in. Sitting at 226 lbs, I'd like to end up around 220 by adding muscle and losing fat. Hit back and bi's to get this party started, so here we go.
Enjoy cardio but not enough to do it consistently for 30min to an hour at least 3x a week? Or maybe you just don’t have the time..?🤔
•Try splitting up your intervals (treadmill, elliptical & jump rope works too) with a quick HIIT workout like jump squats💥
2 min cycle (warm up) LOW resistance
15 jump squats
[rest 1 min]
2 min cycle (1 min sitting/ 1 min standing) MED resistance
20 jump squats
[rest 1 min]
3 min cycle (1:30min sitting/1:30min standing) HIGH resistance
25 jump squats
[rest 2 min]
2 min Cool down LOW resistance
Motivational Monday: Fun in fitness! 🏋 🐵 Monkeynastics at Seapoint Promenade. Cape Town. 🎼@alexcruzmusic 🎥M.C
Who says keeping fit has to be boring and regimented. Why not max out on fun while training like me? If training is fun then you're more likely to want to do it again. And consistency in training is what yields the results. So if you are training this week think of new creative ways to incorporate games and fun activities into your program. I gaurantee that your session will feel easier, lighter and more enjoyable than ever before. You'll get the results while having fun. So remember to have fun in fitness! 💪😉
This is Motivational Monday for a flying start to the week 🕊 Like this post? Share a comment below 📝😊
I think it is important to embrace your flaws and imperfections and to surround yourself with people who you can be transparent with for when you need advise. This morning one of my “people” said something to me that I felt I needed to share with everyone. She told me not to doubt myself and decisions, yet to feel empowered and own it. I hope you find this advise as helpful as I did and feel empowered to kill the week!💙💥💪🏼💚💃🏼
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