Kai Sanpei

Sometimes it just be like that... #feelme #feelmeme

It's you vs you. Repost from @behaviorhack . #nutritionCoach #nutritiontip #conqueryourinnerbitch #embracethesuck #selfhelp #negativeselftalk #emotionaleating #healthychoices #habits #healthyhabits #fitnessfirst #fitnessquote #fitnessgoal #macros #iifym #trainer #fitfocused #weightloss #mindset #weightlosstransformation #weightlossmotivation #positivity #personaltrainer #workouttutorial #workoutmotivation #stayingfit #fatlossprogram #OceansideCA

You reach a point where you realize, you're responsible for what you give attention to. I'm not saying things can't upset you or that you should cut off and detach from all your emotions. Your mind is designed for threat detection, the fact that things upset you is proof your systems are working properly.... Where you get to decide if you're going to take control of your life is by evaluating these threats and things that upset you. You have to make a conscious choice to look at what's bothering you and be curious enough to discover why. What are you giving your attention to this week? #MotivationMonday #nutritionCoach #nutritiontip #negativeselftalk #emotionaleating #healthychoices #habits #healthy #healthyhabits #fitnessfirst #fitnessquote #fitnessgoal #macros #iifym #trainer #fitfocused #weightloss #mindset #weightlosstransformation #weightlossmotivation #positivity #personaltrainer #workouttutorial #workoutmotivation #stayingfit #fatlossprogram #OceansideCA

Happy Birthday to my favorite human! I love you Katerina @katsanpei To know you is an experience of a lifetime.... Thank you for being my eternal partner on this ride called life.

by @jameskewfitness . STEP 1 - Light Aerobic Warm Up The idea of the warm is just to increase your body temperature, warm up your muscles and prepare your joint for physical activity. It will reduce your risk of injury.... STEP 2 - Mobility work (if needed) Not everyone needs to do mobility work, but sometimes it is necessary in order to allow you to achieve the desired range of motion. It should be lift specific, so if you are doing squats that day, your choice of mobility work should reflect that. STEP 3 - Warm Up Sets Warm up sets are essential to maximizing your gym performance. If, for example, you normally squat for sets of 100kg, I'd advise doing 3-4 warm-up sets. One with the empty bar (20kg), then 60kg then 80kg, and maybe a few reps at 100kg just to prepare you for how heavy that load is going to feel on your back. STEP 4 - Compound Exercises Now you're fully warmed up, you can get to work with your heavy compound exercises. Make sure you don't rush the rest periods here. 3+ minutes is necessary to recover between sets and maximise your performance on the big compounds. STEP 5 - Isolation Exercises These are best placed after your compounds and are a good opportunity to add additional training volume and bring up lagging body parts. STEP 6 - Cardio If you choose to do cardio, it should be done after your weight training. The evidence shows us that cardio done before weights can impact your strength. Ideally do cardio on a separate session altogether to minimise the interference effect. Does your training follow this structure? Comment below! See more

HOW TO STOP OVEREATING by @cartergood A few things I know to be true without a shadow of a doubt: Coffee & pizza are magical.... The Minnesota Vikings are the best team in the NFL. Double-stuffed Oreo’s unquestionably beat single-stuffed. I also know that overeating isn't the end of the world. You can ALWAYS get back on track. There has to be consistency, though Occasionally eating more than planned is no big thang. However, if you’re trying to lose weight and you're regularly overeating, it’ll negatively impact your results. Which brings us to these four strategies. Take them seriously, and I guarantee they’ll help you significantly decrease how often you accident overeat 1 Keep overly tempting foods out of the house It's totes okay to have "fun" foods in moderation. But if there are specific foods you struggle to control, you're better off keeping ‘em OUT of your environment. This way, you won't have to spend the whole day fighting & resisting the urge to scarf-down, slurp-up, or shovel-in-your-face whatever's tempting you. 2 Wait 15-20 minutes before eating more This’ll help you figure out if what you are feeling is physical hunger or boredom. Make a deal with yourself > if you still want more food after waiting 15-20 mins, go for it. If you were bored or simply ate too fast, you’ll probably find that your desire for more food lessens or disappears after 5-10 mins. 3 Plan your meals ahead time Two benefits here: you know exactly what you're eating, which decreases the number of food-related decisions you’re making throughout the day. it lets you plan fun foods into your day. Often, just knowing that you have a treat planned for later in the evening makes it easier to stay the course. 4 You can ALWAYS get back on track It doesn't matter if you've had a bad meal, day, week, or month of overeating You can always get back on track. Always. Always. Always. Have a strategy to add? Share it down below! I’d love to hear what’s helped you too - #nutritionCoach #nutritiontip #negativeselftalk #emotionaleating #healthychoices #habits See more

SIX MISTAKES KEEPING YOU OVERWEIGHT by @cartergood Don’t yah wish you could swan dive into the deep caverns of your psyche to figure out why you struggle to do the things you KNOW you should be doing? It’s pretty nuts how much our ’s affect our ability to lose fat & get the body of our dreams.... You know that carbs aren’t the enemy But you still cut ‘em when progress "stalls. Even when you know it all comes down to calories IN vs. Calories OUT. ’ As it's only led to resentment. You can eat/drink anything you want but choose to have restraint because of your goals. ’ But you get down when you don’t see the changes you think you should see even though you’ve had consistent progress along the way. ’ But you’ll run yourself to death every damn day instead of focusing on a few strength training sessions per week that'll actually get you the lean & toned body you want. But you’ll use a lack of motivation as an excuse to give up when you know you’ll feel motivated from taking action. ’ But you’ll let it overwhelm you and take your focus off of what you can control the small, daily wins that get you there. Listen. I’m not saying it’s easy to overcome these mistakes. But the more you challenge the silliness going on inside your head the unrealistic standards, negative self-talk, all-or-nothing thinking, etc The better off you’ll be. MY ADVICE : chasing a goal. chasing a lifestyle. Envision the leaner, healthier, more confident, and more mindful version of yourself What would that person be doing on a daily basis? How would they prioritize their diet & exercise? How would they balance fitness & fun stuff? How would they respond to a single bad day? Start mimicking the leaner & healthier version of yourself and the physical results will come. See more

#Flexing into the weekend like... Happy #flexfriday ya'll! What was one positive change that you noticed or made this past week?... Let me know in the comments. For me, I recognized I posted all week without getting sucked into the pit of comparison. Or at least I didn't let myself go all the way in #FBF to trekking through the ruins in Tulum, Mexico with my favorite human @KatSanpei PS. Probably won't post too much this weekend. Going IRL. - By the way, I’m putting together a brand-new program starting 2/1. This is specifically for people pleasers in their 20s and 30s, who are tired of riding the diet rollercoaster and struggling with their nutrition habits, wanting to be challenged to lose 20lbs in the next 12 weeks. It’s a remote program, so you can join from anywhere in the world. I’m looking for 5 people pleasers to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, comment ‘tell me more’ below and I’ll message you with the details. #nutritionCoach #nutritiontip #negativeselftalk #emotionaleating #healthychoices #habits #healthy #healthyhabits #fitnessfirst #fitnessquote #fitnessgoal #macros #iifym #trainer #fitfocused #weightloss #mindset #weightlosstransformation #weightlossmotivation #positivity #personaltrainer #workouttutorial #workoutmotivation #stayingfit #fatlossprogram #OceansideCA

3 MISTAKES BEGINNERS MAKE WHEN TRYING TO BUILD MUSCLE 1. Doing too many exercises to "confuse" the muscle. 2. Not eating enough. 3. Prioritizing heavy lifts over lifting heavy with good form.... 1. Doing too many exercises to "confuse" the muscle. Many beginners waste quality gains and time trying to do a ton of different exercises. I'm not saying you shouldn't try new things, you need to experiment to find what works for you, but if it has some fancy name and doesn't look like your traditional squat, bench, or deadlift. Chances are you're getting suckered into someones scam to sell you their "secret" knowledge. When you're beginning to build muscle you'll see much better and even faster results if you pick a few time tested movements and stick with them for 4-6 weeks. If you switch up exercises in an attempt to confuse the muscle you end up spending most of your training time training your nervous system, not your actual muscles. You basically have to learn how to do the movement versus if you know how to do the movement you can focus on pushing yourself to failure with good form. 2. Not eating enough. Beginners often don't want to get too big, get fat or find it hard to eat enough to actually build muscle. Sure you may see some newbie gains but after a couple months you will need a different strategy and you're going to need fuel for that strategy to work. 3. Prioritizing heavy lifts over lifting heavy with good form. While you do want to aim at failure, most beginners want to absolutely trash themselves every time and lift as heavy as they can without maintaining good form. While you will definitely get results in the short term, your results will often end up being short term after you get injured, get demotivated and turn back into a soft meat body again. Lifting heavy with good form allows you to get the results AND keeps you healthy so you can keep harvesting all the gains! If you know someone who needs to here this, send them here! #muscle #buildmuscle #protein #workoutroutine #workouttips #gainmuscle #musclebuilding #musclegain #getstrong #beginnerstrength #beginnerworkout #bethe1 #selfmade

If you find yourself struggling to build a good habit or break a bad one, it is not because you have lost your ability to improve. It is often because you have not yet crossed the Plateau of Latent Potential. Repost from @jamesclear #AtomicHabits... - #nutritionCoach #nutritiontip #conqueryourinnerbitch #embracethesuck #selfhelp #negativeselftalk #emotionaleating #healthychoices #habits #healthyhabits #fitnessfirst #fitnessquote #fitnessgoal #macros #iifym #trainer #fitfocused #weightloss #mindset #weightlosstransformation #weightlossmotivation #positivity #personaltrainer #workouttutorial #workoutmotivation #stayingfit #fatlossprogram #OceansideCA See more

#Thoughtoftheday from @dailystoic Always rememberlife doesn't last forever, and you only get one shot at it. - If you know someone who needs to hear this, send them here!... #motivationalmonday #motivation #motivationmonday #fitnessmotivation #weightlossmotivation #weightlosstransformation #fitness #100poundsdown #BeThe1 #SLFMD #100lbslost #weightlossjourney #personaltrainer #Mindset #mindsetmonday #workforchange #obesetobeast

WHAT TO DO AFTER OVEREATING ON CHRISTMAS by @cheatdaydesign Breathe. Relax. It’s going to be fine. Maybe you spent Christmas eating tons of cookies. Maybe you had a big meal with your family. Maybe you ordered Chinese food and ate your weight in General Tso’s.... It’s okay. Whenever we overeat, it’s never reason to hit the panic button. Overeating is going to happen, ESPECIALLY around the holidays. That’s completely normal. You don’t need to do any damage control. You don’t need to make up for that eating today with extra exercise. And you certainly don’t need to feel guilty. Just keep moving forward. One day, even one week, of poor eating is not going to offset all of your progress. Not over the holidays. Not ever. I hope you enjoyed alllllll the delicious food. Maybe even you’re still enjoying them today. Now, just look ahead. What’s done is done. I promise you, if you’re upset about overindulging, it’s going to be a forgotten memory in a couple weeks. As long as you get right back on track, you’re well on your way. You never, ever, ever, should punish yourself for overeating. - #fittips #diettips#diethelp #nutrition101 #weightlosstips #weightlosshelp #flexiblediet #flexibledieting #fatlosshelp #fatlosstips

Weird #FlexFriday but the #shred is coming along nicely. #ProTip if you want a #shredded #sixpack then you need to do TWO things. 1. Increase the size and width of your back.... 2. Shrink the size of your core. What I'm doing here is a called a vacuum, it targets your transverse abdominus (TVA) think of a corset. The TVA is your bodies natural corset, if you have a little fupa action going on it means your TVA is weak and or disengaged. If I made a program that showed you how to get a smaller waist and shredded six-pack would you want it? Let me know in the comments below, or send me a DM "sixpack" If you know someone who wants a shredded core send them here! #Sixpacksecrets #Corework #abs #abtraining #motivation #fitnessmotivation #weightlossmotivation #weightlosstransformation #fitness #100poundsdown #BeThe1 #SLFMD #100lbslost #weightlossjourney #personaltrainer #workforchange #obesetobeast

THINGS YOU CAN CONTROL by @investingportal - These are some things that you have control over, things you can change and improve if you want to be better, stop making excuses that you can't change when you indeed can, let's go over them. - Your attitude is something you can improve and will overall make your life and the ones around you happier.... - Your network, or the people you spend time with, most of the time related to work, - You can also change your habits, (and this one is a really big one) This is one of those that if you apply it, your life can have a 360 turn. - Do you agree with me? Did I miss any? - If you know someone who needs to see this, tag them below - #successhabits #success #successfulmindset #successhabit #motivation #fitnessmotivation #weightlossmotivation #weightlosstransformation #fitness #100poundsdown #BeThe1 #SLFMD #100lbslost #weightlossjourney #personaltrainer #Mindset #workforchange #obesetobeast See more

BEST EXERCISES by @jmaxfitness . You ever been told that X exercise is the best for muscle gain or fat loss? . The truth is, there are no exercises that are inherently better for muscle gain or fat loss, they’re all just exercises. In terms of building lean muscle tissue or shredding fat, your diet is the main factor that you should focus on...... You can do all the fat burning workouts in the world, but at the end of the day, if you’re eating too much or too little (depending on your goal), you will not see the scales shift in the direction you want. . To gain muscle you should eat in a calorie surplus in order to create the most optimal environment for growth. It is possible to gain muscle in a deficit, however this process is highly inefficient for the body . To lose fat, you should be in a calorie deficit, meaning you are expending more calories than you are ingesting on a given day. . To put it simply, no exercise in and of itself can help you lose fat or build muscle. . If you have a friend who needs to know this, send them here. . #fitnessmotivation #gymlifestyle #getbig #liftbig #getswole #swoleisthegoal #armday #fatloss #musclebuilding #buildmuscle #workoutwednesday #100poundsdown #BeThe1 #SLFMD #noexuses #100lbslost #inspiration #fattofit #weightloss #weightlossjourney #weightlossmotivation #weightlosstransformation #fitness #fitfam #bodybuilding #powerlifting #health #100lbsdown #motivation #personaltrainer

Living life in your head is the most dangerous virtual reality - @_kpetrova Remember to make some time to get into your body today #move

SIMPLE FAT LOSS MEAL TEMPLATE by @cartergood FAT LOSS MEALS > SAVE THIS A super-duper common problem I hear from my online clients (and other random folks from the interwebz) is not having the time or motivation to cook healthy meals.... Listen. I’m not a fan of cooking either... And that’s why I love using this meal template to whip up quick, easy, healthy, and filling meals. Something important to remember... Weight loss comes down to creating a calorie deficit Your diet could consist entirely of chocolate cupcakes & Mountain Dew, and you’d STILL lose weight as long as you take in few enough calories. But just because you can lose fat eating junk, it doesn't mean you should. There are other pieces to this "diet puzzle that play a crucial role in creating a successful & sustainable nutrition plan. Things like food quality, macronutrient ratios, micronutrient density, fiber content, satiety, and enjoyment matter too! I'm all for having flexibility with food... but I also value simplicity. Which is why I’ll use this simple meal template 80-90% of the time. The only things I'll change are the specific carbs, protein, & veggies to fit what I’m in the mood for or have available. Some examples: > Lean Steak, Rice, Asparagus > Chicken, Potatoes, Mixed Veggies > Salmon, Quinoa, Steamed Broccoli > Eggs, Red Potatoes, Onions & Peppers When I use this template, I know without a doubt I'm getting plenty of protein, fiber, and micronutrients all of which keep my tummy-tum full, and my body healthy ‘n’ happy Side Note: you’ll notice I don’t include fat sources directly. Reason being, most folks end up getting plenty of fat from their protein sources, oils, sauces, etc. You can add some high-fat foods (nuts, whole eggs, avocado) to the mix of you want... Just make sure you’re watching portions because the calories in those suckers can add up quick! My challenge to YOU : Save this post and start using this template in your daily nutrition plan. I guarantee using it will make dropping fat & creating weight loss friendly meals 100 times easier :) #losefat #howtolosefat #fatlosshelp #mealpreps See more

Still one of my favorite #TransformationTuesday pics! Getting to work with the whole family is so much fun. This was after less than one year of working with me.... This is why I started #RefinedPatterns. To prove a belief. A belief that, everything we do can change the world. A belief that in changing our own lives in the most positive beneficial direction, we simultaneously bring forth that which is the BEST within the people around us. The way we change the world is by building strong men and women. Through personal accountability coaching, mindful nutrition habits, and appropriate fitness programming we refine our best life. If you know someone who needs motivation to change their life in the most positive beneficial direction, send them here! #weightlosstransformation #fitness #100poundsdown #BeThe1 #SLFMD #100lbslost #weightlossjourney #personaltrainer #workforchange #obesetobeast #nutritiontips #progressoverperfection #Weightloss2020 #100lbsdown #weightlossjourney2020 #DoTheWork #Selfmade #duespaid #losefat #howtolosefat #fatlosshelp #losebellyfat

3 OF THE BEST WAYS TO STAY FAT AND DEPRESSED by @KaiSanpei 1. Don't track your food. This will help you feel out of control. If you aren't aware of your food intake you will have a harder time seeing connections between how and what you eat.... Bonus because you can't see the connections between how and what you eat this will move the locus of control from an internal (I choose how to live my life) to an external (the world is happening to me) locus of control. 2. Use food to manage emotions. Rather than feel and confront your difficult emotions, you can use food to disassociate (numb out) the feelings you don't want to have and swap them for the physical discomfort after a solid binge. You can hide from: - fear of rejection - fear of failure - and responsibility. 3. Don't set any goals. Goals are for winners and that's not you! Human beings are purpose driven creatures, if you don't have a purpose you can live in a perpetual state of confusion and chaos. Think of being hungry but you don't know what you want to eat. Remember change is scary and usually takes hard work! At any moment you can decide to take responsibility for your life but if you did that you would lose out on at least three major benefits of living this way and being fat and depressed. 1. You can eat whatever you want without thinking and satisfy any mouth cravings you have. 2. You don't have to feel painful things. 3. You don't have be anywhere or show up for anything you don't want to. You don't have goals! If you know someone who is thinking about taking responsibility and changing their life for the better, send them here! #fattips #fittofat #diealone #noonewillrememberyourname #weightlosstransformation #fitness #100poundsdown #BeThe1 #SLFMD #100lbslost #weightlossjourney #personaltrainer #workforchange #obesetobeast #nutritiontips #progressoverperfection #Weightloss2020 #100lbsdown #weightlossjourney2020 #DoTheWork #Selfmade #duespaid #losefat #howtolosefat #fatlosshelp #losebellyfat

VISUALIZING THE SQUAT by @pheasyque SWIPE LEFT TO SEE Another oldie but goldie. Probably not the most common infographics style but that’s the reason why you’re here in the first place, right?... When it comes to back squatting with a free barbell, maintaining the load evenly distributed on the body is the key factor, which besides giving you the most gains (due to the fact that the right muscles get engaged throughout the entire movement), it’s also the safest way to perform it. How would maintaining the weight evenly distributed" look like? I personally visualize it like this: Basically if we hypothetically drew a straight line from the bar down, it should cut the feet perpendicularly in half, or close to it. This means that if we were tied from the hips and knees like in the drawing, with ropes, both the pullers should pull at an even 50-50 to maintain the weight evenly distributed. You should basically pull the opposite ropes at the same time. Don’t forget to TAG somebody who needs to see this! #movementmonday #howto #weightlosstransformation #fitness #100poundsdown #BeThe1 #SLFMD #100lbslost #weightlossjourney #personaltrainer #workforchange #obesetobeast #squatober #squatday #squatguide #squatbenchdeadlift #howtosquat

Freedom is the opportunity to fail. Take aim. Fail forward!... What's your intention for the week? What are you working to improve at least 1% better this week? If you don't know where to start. At the very least, you can stop doing the things you know you should stop doing, could stop doing and are willing to stop doing. #motivationalmonday #motivation #motivationmonday #fitnessmotivation #weightlossmotivation #weightlosstransformation #fitness #100poundsdown #BeThe1 #SLFMD #100lbslost #weightlossjourney #personaltrainer #Mindset #mindsetmonday #workforchange #obesetobeast

What are you willing to #sacrifice ??? @starttheworld

PUMPKIN PIE COFFEE by @themacrobarista Need a pick me up for tomorrow but don't want to drink all your calories? Behold PUMPKIN PIE COFFEE... ~~~~~Approximate Macros~~~~~ Protein: 1g/ Carbs: 16g/ Fat: 4g SUGAR: 12g Fiber: 1g Caffeine: 240mg 100 Calories Normal PSL: 380 Calories Keep that ^^ in mind when you look at the calories/macros on some of my drinks. I only repeat this because I see a lot of comments/messages etc about how there are too many carbs or calories. The goal for me is to get to the same flavor of the original with wayyyy less calories. Which is what my drinks accomplish for you. They usually aren’t keto, but they will drastically fit better into your macros. Anyways, I was trying to think of a way to add some cakey/desserty flavor to a pumpkin drink. My first thought was caramel, but eh too basic. Then I had the wild idea of mixing some vanilla bean powder with it, it was the absolute move. HOW TO ORDER 1Ask for a GRANDE Iced Blonde Americano (You can definitely ask for it decaf, it won’t be blonde but it will still work just as good ) 2Ask for ONE PUMP OF PUMPKIN SAUCE 3Ask for ONE (1) scoop of Vanilla Bean powder 4Ask for a splash of half & half (or any other milk you want, I list the recipe with half&half/ cream because it gives the best consistency) * Ask for some pumpkin spice topping too if you want it extra pumpkiny! Be sure to stir your drink up a bit when you get it, the hot espresso will help dissolve the powder some but you’ll still have to mix it a little bit. Go follow @themacrobarista for more delicious low calorie Starbucks creations! - If you know some basic b$ches that love their #PSL but don't want to look like a pumpkin for Halloween, send them here! - #pumpkinspice #psl #pumpkinpie #pumpkin #caloriedeficit #eatsmart #dessert #treat #fatlosstips #fatlosshelp #nutritioncoach #dieting #calories #losefat See more

LOW CABLE CHEST FLYES by @pheasyque . Since yesterday I posted the high cable variation, I had to draw this one too as requested. This exercise is recommended for those people who want to add some more volume to their chest routine & bring up some lagging parts. Just like any other chest movement, it'll be extremely important for you to keep your scapulas depressed and adducted (pulled down and back) in order to properly execute, and get the most, out o...f this exercise. As you set up for the exercise, you want to grab both cables and stay in the middle, one foot step forward for a stable & solid set up and both arms slightly bent to your sides in order to prevent stress at the biceps tendon. Extend your arms to the lower side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in through your chest/diaphragm as you perform this portion of the movement and keep in mind that throughout the movement, the arms and torso should remain stationary, allowing the movement only to occur at the shoulder joint. Come up with your arms as you're about to hug a very wide person and then come down. Repeat. . If you know someone who wants to build up their chest, send them here. . #exercise #fitnessmotivation #workoutroutine #workoutideas #workoutplan #workouttips #fitnessplan #fitnessadvice #exerciseroutine #exercisemotivation

Welcome to the gun show! Are you iron worth striking? #transformationtuesday... #everydayisarmday #obesetobeast