how to LOSE WEIGHT & GAIN MUSCLE + my *current* formula for BODY RECOMPOSITION
Вставка
- Опубліковано 5 жов 2024
- hiiii guysss! We're losing weight and gaining muscle in the new year! I get so many questions about body recomposition but it's easier to show you than to tell you about it! ENJOY!
Greens by Cira Nutrition: glnk.io/0y5n/j...
Gym Bag: amzn.to/3k2JfH2
Kettle: us.buydeem.com...
F O L L O W M E
INSTAGRAM: www.instagram....
Dreami Fit Insta: / thedreamifit
Shop Dreami Fit: www.dreamifit....
L I N K S
Los Angeles Shirt (I got a size Large): amzn.to/3fVDxov
nike air max systms: go.magik.ly/ml...
Large jars: amzn.to/3DWQjgm
Spice organizers: amzn.to/3r5cDg2
Fridge organizer: amzn.to/3RdBOaX
Egg organizer: amzn.to/3dHyp6B
Hot comb: amzn.to/3QIVGCR
Vegan Cookie recipe: www.tiktok.com...
Black skirt: amzn.to/3QWteNY
Cira Nutrition: glnk.io/0y5n/j...
Rust Romper: rstyle.me/cz-n...
Blue peplum: rstyle.me/cz-n...
Pink peplum: rstyle.me/cz-n...
White braided heel: rstyle.me/cz-n...
Vacuum: amzn.to/3b5jjXk
Arbonne protein: www.arbonne.co...
M U S I C
Music by Liles Music - Shopping with Bae - thmatc.co/?l=4...
Music by Clans - Alibi - thmatc.co/?l=A...
Music by Chinsaku - C o f f e e - thmatc.co/?l=9...
Music by Sam Celentano - A Lot - thmatc.co/?l=D...
Music by Lofi Breno - Stimmy Dance - thmatc.co/?l=6...
Music by nodisco. - The Symptoms of Vanity - thmatc.co/?l=F...
B U S I N E S S E M A I L
JANET.NDOMAHINA@OUTLOOK.COM
T I M E S T A M P S
S U B S
39470 THANK YOU SO MUCH :))))
FTC: This video is NOT SPONSORED
#discipline #consistency #loseweight #gainmuscle #bodyrecomposition #changeyourlife #changeyourmindset #morningroutine
![[UA] NAVI проти G2 Esports | Blast Premier Fall Final](http://i.ytimg.com/vi/QWlIm4FGESQ/mqdefault.jpg)
Happyyyy Sunday!! I hope you’re ready for a new week! I know I am!!! Let me know your health and fitness goals for the week below!! Remember this is a marathon not a sprint!! Let’s tap into it 🏋🏾♀️
2 goals this week: 8K daily steps at least 5x a week, and to *not* back out of my first personal training appointment (again lol 🤠).
Your Sunday uploads have become part of my Sunday lunchtime routine lol. Love it all!
I usually plan my days out by making to do lists and if I don’t complete everything on it, I just write it down again on the next day. I want to start planning my meals like you mentioned.
Also you’re right! Consistency is key! I’ve been sticking to my workout schedule, eating healthy, and getting enough sleep for about a month and a half now and I’ve already lost 14lbs. Not to mention how much better I feel mentally and physically. I can tell I’m getting stronger 💪
Love your videos ❤ thank you for being the wonderful person you are!
Thank youuu! And you’re sooo inspiring! I love your strategy! Keep it up 🤗🫶🏾
i like your strategy too and im trying to plan out my days more just like you keep it up!
So happy to come across a shorter fitness girl!!!!! Heyyy girl!!
The tea looked so good 😍 I plan my entire week out in my planner and it gives me more control & less anxiety! I love when you show us you planning, definitely motivates me
Thank you Shay!! And yes I agree 100% with reducing the anxiety of the week!! 🤗🫶🏾🫶🏾🫶🏾
Fellow shorty here (4 ft 7.5 in ☺️) This year my fitness goals are to get back to my feel good weight of 115-117 and to increase my flexibility. In the past I haven’t been as consistent as I wanted to be bc life was life-ing lol but so far I’ve managed to stay on track. Good luck on your recomp journey! 🎉
Petite gang ☺️😂 🫶🏾I loveee your goals- very attainable! Flexibility is so important for me as well! You’ve got this! Just take it day by day 🤗🫶🏾
Thank you for sharing and being transparent. I was so stuck on a certain number bc of my height of 5ft. I’m 132lbs and don’t have to lose 20lbs to be healthy. I’ve started my recomp journey and this is so encouraging. Thank you.
Just noticed while you were doing your hip thrusts, your head moves to look up when you bring your hips up. I used to do the same and my lower back started hurting, the best way to do hip thrusts is to keep looking forward, you will honestly feel the difference in your glutes and legs (while avoiding injury).
OMGGGG THANK YOUUUU! I knew something felt OFF! Plus my steppers were sliding lol.I’m going to try this out this week!! 🤗
taking my health serious this year literally tracking everything on my food plate, only drinking water and increasing protein helps a lot! I can't eat carbs anymore (pcos) which makes it extra hard to keep my carbs down to 50g a day but I'm hanging on. 😅LOVE your videos!!! watching you gives me accountability so thank you sooooo much xoxo❤❤❤
Omggg I loveee that you’re doing what’s best to make you feel your best!!! Thank you for your kind words!! I’m rooting for you!! 🤗🫶🏾🫶🏾
Janet can you do a week of workouts video?? That would be so helpful!
We are the same height and have similar body types, so I'm glad I discovered your channel! Look forward to my new fitness journey.
Yayyyy!! That makes me sooo happy to hear!! 🤗🫶🏾🫶🏾
this video inspired me so much while i was watching it i was making a to-do list and planning my day out and making goals thank you for making me inspired and prodtive
I subscribed to you because you said you were 4’11. I’m 4’11 sitting at 165 rn. Having Pcos makes it a little harder to lose this fat but Yknow what? No excuse’s. I want my body back. Since randomly gaining 30 lbs the last 2 months I’ve been feeling so crappy and it makes me sad everytime I want to go out on a date with my boyfriend and go to put on my cute clothes and can’t fit them anymore. Wearing sweats and baggy shirts these days has been making me feel like a round grape. I’m tiiiired of feeling bad and bloated every single dayyyy! I’m so glad I found this video and you!
My body type, my height, my exact demographic. You thee right person for me to take advice from
My favorite upload of the week 🤍
Thank you so much 🥹🫶🏾
Girl I for sure was thinking my #goal was 120 but I am 5’0 so maybe that 135 is the sweet spot….a little thickness included baaabbbyyy!! I love it!
So excited to see your new journey while I’m on one of my own! I def struggle with being consistent so it’s great motivation!
Thank you sooo much! ♥️ sameee I love being on this journey with a team!!🤗🫶🏾🫶🏾
Also 4’11! Happy I found your channel
I found your channel just a few weeks ago and I am in love with your content! I have a good feeling about working out this 2023, it’s gonna be a good year 🎉
Thank you sooo much & I’m am SO here for all your goals 🤗🫶🏾 best of luck to you!
Love these videos, always inspiring. Thank you 🙏🏽
Thank you sooo much! I really appreciate that! 🫶🏾🤗
I MEAL PREP 3 DAYS A WEEK, FOR WORK. I COME HOME AND EAT HEALTHY AS WELL. I LOVE DRINKING WATER HOWEVER IN THE WINTER MONTHS ITS SO HARD. THANK YOU VERY MUCH FOR EVERYTHING YOU DO TO HELP YOUR SUBSCRIBERS.
Omg thank you Darlene!!! 😘 I agree! The winter makes drinking water SOOOO hard! Then I start getting migraines because of it!! The Stanley cup has helped me sooo much!!
The perfect video to watch while meal prepping 🙌🏾❤️
Yayy!!! Have a great week!! 🤗🫶🏾🫶🏾
Yes, queen!!!!!! I see the sweet dripping during your workout. I call it hard work juice right there 😍. Your radiance and bright spirit just show through your content, and lastly, WE BOTH ARE ROTTIE MOMS 😍😍😍😍
That kettle thing is so cute!! We have a regular one at my house and my mom and I use it daily but it’s getting super old.
I loveeeee your videos Janet!! My current struggle is eating at home lol. You are so inspiring. Thank you for sharing your tips! ❤
Love your content! Been watching all weekend
Thank you sooo much! That makes me sooo happy to hear 🥹🫶🏾
We're the same height and body type. Thank you for making this video. This will be my inspiration to get back to taking care of my body. Subscribed😊💜
fairly new subscriber here - I love love your content and demeanor!! you have such a positive aura❤
THANK YOU SOOO MUCH! 🥹🫶🏾
👋🏾 Came into your channel a few days ago and thought 🤩 wow, so much positive greatness, then looked at more & Congratulations on your full journey to even now.
As soon as I saw build muscle, I clicked because I’m thinner and that can be challenging, but I’ve done it before, so here I am with goals to be consistent, build muscle again and be my best self.
Not finished this video, but thank you in advance ❤😊
Thank you so much!! I appreciate your kind words!! I definitely don’t want to just be tiny! I love having a toned body for sure! Good luck on your journey! I’m rooting for you! 🤗🫶🏾
I am not fully into the video yet, but when you mentioned you are 4’11” I was like YES!!! Someone my exact height and weight!! Just off of that, I am subbing to you. I can never seem to find someone my height and weight. If they are my height, they are very tiny so I can’t relate!! Okay let me keep watching 😂
Yayyyy! That makes me sooo happy to hear!! Petite gang!!🤗 😂🫶🏾
Love your house! Looks so beautiful, clean and elegant and minimalistic. You inspire me! Indiana
Thank you soo much!!! 🤗🫶🏾
I love ur physique ❤ literally goals ✨
Fairly new subscriber here !! I’ve been loving the content! 💛🤗
Thank you sooo much! I really appreciate you for tuning in! 🤗🫶🏾
We recently moved 12 hours and my fitness routine has been derailed but I made a decision for January 1 to stop having a pity party. My goal this week is to keep at what I started January 1st to recreate my habit and settle back into my discipline.
Moving can throw everything off so I totally understand!! I’m rooting for youu! It’s grind time 🤗🫶🏾🫶🏾
Love your videos, always motivating!
THANK YOU SOOO MUCH! I really appreciate you! 🤗
Detox, intermittent fast or time restricted feeding and cut out white sugar and white flour and drink SPRING water
The cheer pose while doing step ups is so real 😂
Okay but we're the same height and I'm so excited because I've never found a fitness creator that was my height. I'm crying lol
Can I just say I love your content! 😍 What app, cookbook or inspiration do you use for your meal plans?
When Michael came I was like hold up who this white side trying to talk to you lol 😂
Thank u u gave me dinner idea for tonight except it will be chicken breast
i love your videos, from one Rottie fit mom to another!
Thank youuu and loveee meeting fellow rottie owners! They’re the sweetest pups 🥹
Your body looks great! Thick with Good muscle tone. ❤
Absolutely love this video. Question how do you feel about intermit and Fasting have you done it before?
Hi love!! I have done intermittent fasting in the past!! It works very very well in my opinion!! 🤗🤗
@@janet.ndomahina I'm trying to be consistent. Change the small bad habits and get into a routine. Really like watching your videos you are too cute 😍 and beautiful and thank you for replying. I'm all the way from South Africa
I need consistency. I’m horrible at consistency. Had habachi today. And fries and lemonade. Definitely need to eat out less and put my health and fitness first
I have the same issues too girl! I live in a city full of social drinking & eating out constantly! Being strict during the week changes everything for me really 🤗🫶🏾 it helps setting those boundaries M-F!!
You mentioned where you were in the past but where are you now? Do you mind sharing your current starting point?
I’m 5’6 at currently at 145, down down 167 a year ago. I’m trying to get to 135 or so in the next few months and just stay there! Your videos have been so helpful.
Love your content! i just found you about a week ago and im loving the inspiration! Question: Do you build your own workout plans?
Thank you sooo much! Yes I build my own 4 day splits! I’m wanting to share more but feel a bit insecure because I’m not cpt 🥹
I just got certified as a personal trainer and building is the hardest part for me. I always make the plans over complicated. Certified or not, I'd love to hear how you built a plan that's perfect for you. 🖤
Love your vids …😍😍😍
It’s the legs for meeeee 👌🏽
Awww THANK YOU GIRL! 🤗🫶🏾
Hi girly,
I love your channel. I am new here can you put the size of weights and where you bought them from? Also can you list where you get your workouts from? Maybe give us whole workout routines? List everything you’re drinking and machines you use and where you buy everything? Thanks I’m advance!❤
Thanks so much for sharing. You are such a breath of fresh air. I am so happy I found your channel. Your routine is similar to mine :). Keep moving forward ♡♡♡
Thank you sooo much! I really appreciate your kind words 🥹
What time do you go to bed to get up at 4:45? I notice you rarely "lift heavy" do you feel like it works better for you to stay at consistent weights and maintain it for like months at a time?
I go to bed between 10:00 - 10:30!! And omg great question, I have never been a super heavy lifter! Always lighter weights for me! My diet plays the biggest part in my journey!! 🤗🫶🏾
My height is 5’1.75 to be exact lol. And I’m currently weighing in at 133 .. I am tempted to see how the 20’s would look like for myself. But I know it can be difficult to sustain! I’m on a body recomp journey myself.. thank you for the video!
Where is your gym bag from ?
Thank youuu! And 120s won’t be hard at all!!! And my gym bag is from Amazon. My brother got it for me for Christmas! It’s not the best quality but it gets the job done! I linked it in the description 🤗🫶🏾🫶🏾
Sorry, do you count calories🥹
Veggies + protein is 🗝!!!
FACTS
Can you share a link for the 'Pray, Seek and Repeat' shirt please?
Where did you get your tea hot water thing from.
It was sent to me from Buydeem last year when I worked with them! I love it!! I can’t make tea any other way now - and I make my tea with it every night now ☺️
I'm currently trying a low carb diet, and it definitely requires planning! I love carbs and having to pick and choose and weigh 😩 I'm currently at my goal weight but having trouble getting rid of belly fat, so this low carb diet is my last resort! Lol
Yessss minimizing the carbs and sugars can definitely help with lower belly. But sometimes it’s genetic as well! Either way you’re BEAUTIFUL!! 🤗🫶🏾🫶🏾
New subbie here☺I started working out in the morning before work and that works for me but i want to know should i eat my breakfast before or after my workout? especially when i take pre-workout. What would you recommend?
hey girl! i love your content!!! recently found you.. today 🥰 what would you recommend a good weight range for someone who's 5'6"? im on a journey through fitness & selflove :)
Caroline grivans kettlebell workout is bomb 💣. Do it
I’m definitely going to check it out! I loveee kettle workouts! Thank you for the suggestion! 🤗🫶🏾
@@janet.ndomahina your welcome let me know what you think about it 👍
Ahhhh you are a fun size cutie just like me. I am 5’1❤
hey babes! how do you handle motivation during an injury?? i tore a muscle in my leg and it’s really ruined all my motivation to try different things while resting it :(
I’m so sorry that you’re dealing with injury!! 😭Don’t focus on the things you can’t do, focus on what you can do! Rest, stretch, cook more and nourish your body properly! Once you’re healed you’ll be ready to hit the gym!! Hoping for a speedy recovery for you🫶🏾
Janet girl we sisters lol 😆 we they SAME height lol but I always say I’m 5 feet tall lol 😆
How can I find the tea kettle
What greens are those in the jar that you consume in the morning? I tried to watch your other videos before asking in case you have already mentioned it 😬
Sorry I always forget to put my link in the description box, it’s there now! They’re the glow getter greens by Cira Nutrition!! 🤗🤗
Do you use an app for your daily schedule on your phone?
omg we are the same height 😄
Love it! #showupforyourself
❤️❤️
🤗🤗🤗♥️♥️♥️ Heyyy girly!!
Hiiiiiiiiii beautiful I’m here🤗🤗🤗❤️
Heyyy beautiful!!! Happy Sunday!! I hope you have an amazingly blessed week! 🤗🫶🏾
@@janet.ndomahina yesssssss awwwww Ma shaa Allah God Willing and same to you to beautiful!!!!! Awwwww you looking so good you’re built so nice and thanks for sharing these amazing workouts tips!!!! I was doing them as I was watching your video I really needed this thanks a million 🫶🏾💪🏿💪🏿❤️🌹
This motivated me to keep going !🫶🏽
YAYYY! That makes me so happy to hear!! It’s going to be a great week! 🤗🫶🏾