LA Thoma Gustin - instagram lists #feedolist

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Somehow my dad has survived 35 years with my mom. Bless him. Happy Anniversary Mama and Bapa β™₯️ May we all still act like we are dating 35 years into our marriages 🀞🏼

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#jettlife

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ayyyyyyy unleash your inner power stance and see how it feels πŸ’₯

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why your head smell like cinnamon buns thoughhhhh

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this post is dedicated to @chancetherapperβ€˜s new album πŸ”₯πŸ”₯πŸ”₯

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feeling especially grateful today. happy weekend! πŸ“· @tedelyheadshots

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ARMS, SHOULDERS, & CORE: my favorite way of working my arms is with core exercises! Try these babies out. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” β €β €β €β €β €β €β €β €β € ☝🏽SL HALF KNEEL PUSH UP ✌🏽STRAIGHT ARM SIDE PLANK 🀟🏽SHOULDER TAPS πŸ––πŸ½DIPS πŸ‘ŒπŸ½DOWN DOG TO PLANK β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € πŸ’‘remember to not sink into your shoulders! Press your shoulder blades away from the floor. β €β €β €β €β €β €β €β €β € πŸ’₯ 4 rounds, 30s-1 min each OR 3 sets of 10-15 β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € 🎡 Steal My Sunshine - LEN #daretobeactive

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fav meal currently

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missing my honey and this πŸ―πŸŒ›

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HASHTAG STAIRLIFE #daretobeactive #stairlife πŸ“· @adrianmartinn

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CHAIR TONING WORKOUT: use a chair, bench, table, sibling, friend, just make sure it is stable! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” β €β €β €β €β €β €β €β €β € ☝🏽PLANK ✌🏽DIPS 🀟🏽DONKEY KICK πŸ––πŸ½HYDRANT πŸ‘ŒπŸ½HEEL RAISE β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € πŸ’‘these exercises are great to do in any setting, and the added stability of holding on to the chair make it a great circuit for beginners! β €β €β €β €β €β €β €β €β € πŸ’₯ 3 rounds, 30s-1 min each OR 3 sets of 10-15 β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € 🎡 Turn Me On - Kevin Lyttle #daretobeactive

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an object in motion stays in motion! πŸ’¨

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let’s go Monday πŸ‘ŠπŸΌ . πŸ“· @adrianmartinn

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runs in the familyπŸ€™πŸΌ . πŸ“· @adrianmartinn

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YOU DO NOT NEED WEIGHTS TO DO A WEIGHTED CIRCUIT! use whatever is handy - dog, baby, plant, gallon jug etc. (am I right @hartleysawyer )β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” β €β €β €β €β €β €β €β €β € ☝🏽BICEP CURLS ✌🏽CHEST PRESS 🀟🏽SIT UP πŸ––πŸ½DEADLIFT πŸ‘ŒπŸ½SQUAT πŸ€™πŸ½PUSH-UP β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € πŸ’‘anytime you are adding weight, form becomes even more important! Make sure you are always engaging your core, and do not sacrifice form to go up in weight. β €β €β €β €β €β €β €β €β € πŸ’₯ 3 rounds, 30s-1 min each OR 3 sets of 10 β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € 🎡 Jenny From the Block - J. Lo #daretobeactive

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πŸŒ™βœ¨

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a few pics from our Miohon Pinisi :) see previous post... thank you so much to @the_kvar and @bryankoujustudio for our amazing pictures and video ❀️

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new year new meeeeeeeee. Thanks for all the birthday wishes! Still getting around to them because I am having so much fun shooting with the amazing @tedely πŸ’ƒπŸΌ so thankful for everyone in my life❀️❀️ especially my hubs who surprised me today 😭 and thanks to @salsalhair and @mizzchoi for making me in to a new person πŸ’πŸΌβ€β™€οΈ you best believe I will be using all the blonde emojis now.

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fun things this weeeekkkkkkkπŸͺπŸ€”πŸ’ƒπŸΌ

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we can only be serious for so long. such a fun weekend celebrating our little babies @kyleharris and @somethingstef. I think there is a picture of us floating around somewhere! love you guys! πŸ’• β €β €β €β €β €β €β €β € (we safely and alertly crossed these train tracks for those who will surely be concerned)

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DEEP CORE & PELVIC FLOOR: These muscles make up the deepest later of of your core and include your very important pelvic floor muscles! (this goes for the fellas as well) These muscles tend to get neglected to work on the more sexy, visible six pack muscles, but are so much more important in every day activity! Here are a few exercises to get you started on that deeeeppp core :) β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” β €β €β €β €β €β €β €β €β € ☝🏽engage your deep core by pressing your back to the floor with your belly button, and tucking in your ribs (don’t forget to breathe!). To engage your pelvic floor, imagine zipping up a really tight pair of pants, or stopping your flow of urine mid pee! ✌🏽MARCHING 🀟🏽DEAD BUG πŸ––πŸ½TABLE TOP LEG EXTENSION πŸ‘ŒπŸ½LEG LOWERS β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € πŸ’‘If you are not able to keep your back pressed to the floor or keep your pelvic floor contracted, then the exercise is too hard! Go back to practicing holding these contractions while breathing and move up from there. β €β €β €β €β €β €β €β €β € πŸ’₯ 4 rounds, 30s-1 min each β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € 🎡 Say My Name - Destiny’s Child #daretobeactive

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πŸ‘‹πŸΌ

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missing this farm to table freshness @florafarms

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Thought I was a little flexible...I’m not. BUT I am going to try to do yoga once a week. This has been my New Years resolution for probably 5 years now and I haven’t been able to stick to it. Time to get it togetherπŸ‘ŠπŸΌ

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oh food, how I love thee 😍🀀

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🏷 a supportive workout partner!

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hands up if you are living that #stairlife πŸ™‹πŸ»β€β™€οΈπŸ™‹πŸ»β€β™€οΈπŸ™‹πŸ»β€β™€οΈπŸ™‹πŸ»β€β™€οΈ

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TIGHT HIP FLEXORS? This could be because those structures are actually shortened, or because your body perceives them to be. Either way, stretching is not enough! You need to use your muscles to pull (or push) into those ranges of motion you are trying to attain. β €β €β €β €β €β €β €β €β € Try these bridge variations to work on hip extension, and glute, hamstring, and core strengthening! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” β €β €β €β €β €β €β €β €β € ☝🏽BRIDGE ✌🏽STATIC BRIDGE 🀟🏽 SINGLE LEG BRIDGE πŸ––πŸ½ BRIDGE MARCHING πŸ‘ŒπŸ½SINGLE LEG ABDUCTION BRIDGE β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € πŸ’‘I keep my hands on my core to make sure it is staying engaged. You should not feel these exercises in your back! πŸ’‘the last 2 are great for your core as well! Your hips should stay level and not shift as you do these. β €β €β €β €β €β €β €β €β € πŸ’₯ 4 rounds, 30s-1 min each, switching sides per round. Pick a few to add to your routine, or do them all to get your booty really poppin! β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € 🎡 I Try-Macy Grey #daretobeactive

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back on the West Coast baybay. But where is the sun?? . . πŸ“·from Mexico, where there was sun.

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I love eating out but after 2 weeks on the road I can’t wait to get home and cook my own foooddddd. You already know what imma gonna make 🍲

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a moment of silence for this magical sitch πŸ™πŸ½

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obv had to get a pic with this door 🧩

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FIX YOUR POSTURE: stretching is not enough to improve posture. You HAVE to strengthen and train the muscles that help you keep that upright posture. These also help to strengthen the muscles that keep your shoulders stable! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” β €β €β €β €β €β €β €β €β € ☝🏽PRONE W’s ✌🏽PRONE T’s 🀟🏽 PRONE SWIMMERS πŸ––πŸ½ PRONE ANGELS β €β €β €β €β €β €β €β €β € πŸ’‘the movement for all of these exercises should generate from the SHOULDER BLADES. It should not just be your arms flapping (meaning you are probably just moving from the shoulders). Keep your chin tucked. You will also feel this in your lower back since you are holding extension, if this is too much then roll a towel and place it under your forehead to rest your head. β €β €β €β €β €β €β €β €β € πŸ’₯ 4 rounds, 30s-1 min each β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € 🎡 Bug a Boo-Destiny’s Child (on a DC kick)

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my Weezy got married to her Matty Poo! She wore my veil, and I wore the same dress she wore at my wedding. It was perfect ❀️ welcome to the crazy fam Matt!

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Happy Bapa Day and early birthday, Bapa. You gave 2 daughters away in a span of 6 months, probably had to dance more than you ever had in your entire life, but I think you may have been happiest about not having to get a second tux. There is truly none other like you. Love you!

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HAPPY BIRTHDAY UNCLE JONNY! We love you and hope you like your new water bottles. We picked them out ourselves 🍼

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PROGRESSION OF LATERAL MOVEMENTS: targets those super important outside leg and butt muscles! The key is to not let your knee fall in while doing these. These can be done as one circuit or pick the ones you are able to complete without sacrificing form :) β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” β €β €β €β €β €β €β €β €β € ☝🏽STATIONARY LATERAL LUNGE ✌🏽LATERAL LUNGE PULSE 🀟🏽 SMALL RANGE LATERAL PUSH OFF πŸ––πŸ½ BIG RANGE LATERAL PUSH OFF πŸ–πŸ½ SKATER TAPS πŸ‘ŒπŸ½ SKATER JUMPS β €β €β €β €β €β €β €β €β € πŸ’₯ 4 rounds, 1 min each (twice each side) β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € 🎡 Bootylicious-Destiny’s Child

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more food coma happy dances

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πŸ‰

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hai

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CORE AND BOOTY EVERY DAY BAYBAY β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” β €β €β €β €β €β €β €β €β € ☝🏽SIDE PLANK CRUNCH ✌🏽HYDRANTS 🀟🏽DONKEY KICK CRUNCH πŸ––πŸ½BENT KNEE HIP EXT KICK πŸ–πŸ½DOWN DOG LEG EXT- RUNNERS LUNGE β €β €β €β €β €β €β €β €β € πŸ’₯ 4 rounds, 1 min each (twice each side) β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € 🎡 Jumpin’, Jumpin’-Destiny’s Child

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food makes me happy dance for real though

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creature smells of tequila and shrimp tacos

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love me some Indy

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I could eat soup all day err day 🍲

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who woulda thunk vegan pizza could taste so good πŸ™πŸ½

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CARDIO CIRCUIT (your calves will be sore but sexy after this one) β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” β €β €β €β €β €β €β €β €β € ☝🏽DROP SPLIT SQUAT ✌🏽HIGH KNEES 🀟🏽JUMP ROPE (pretend) πŸ––πŸ½DROP SQUAT πŸ–πŸ½SQUARE HOPS (draw a πŸ”²) β €β €β €β €β €β €β €β €β € πŸ’₯ 3 rounds, 1 min each β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β € 🎡 No Diggity-Blackstreet

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Trying to be an adult and teach myself about the stock market. I feel like this should have been a requirement at some point in the 500 years I spent in school??? Anyways, I can now throw out fancy words like fiduciary and seem like I know what I am talking about πŸ€“

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be back later mom

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fb to the new friends @cassbelll and I made at the #revolvefestival! Thank you for braving the heat and estrogen to make sure our environment was clean and safe πŸ™πŸ½πŸ™ŒπŸ½ #realheroes #mybestfriendken