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Making progress 🔋 3 weeks into tracking my macros. Currently in a minimal deficit to retain as much muscle as possible while slowly leaning out trimming off body fat. Did you know you can make food work for you?! 🙆🏻♀️ I am so excited for what’s in the works....And thank you for the overwhelming amount of yes’s on my story ☺️ we hear you. Stay tuned!
A few questions for you:
1. Have you ever tracked your macros?
2. Do you want to learn how?
3. If you are what’s the most difficult part?
Take 5 minutes this morning to stretch 🌬
Hold each stretch for about 10-15 seconds.
1. Step out into a lunge place both hands on the ground first take your inside hand and twist towards the sky. Lower down and switch.
2. Step back into a runners stretch, try to get your toes up towards the sky stretching the hamstring, from there come down into pigeon stretch. You can have your hands placed in front of you with your chest up or fold forward depending on how deep you can go.
3. Come up into downward facing dog pressing your hips towards the sky, slowing lower down into a push up and press your hips into the ground squeezing your glutes and come up into cobra, chest forward looking upward. Repeat on each side 2-3 times 🥰
Would you like more quick stretch routines?
Yesterday’s workout was killer 💥
Started off with squats, slowing working my weight back up. 5 sets of 6-7 finished with one set of 12 back at my warm up weight. Hold each rep for a 3 second pause.
Next, moved into an INSANE superset. 1 1/4 hip thrust for 10 reps straight into banded side steps 10 each direction. The key here is to NOT allow the band to pull your standing knee in when you squat down or stand back up. I WAS DYING.
Next, kickbacks x 20 ea superset with dumbbell ham curls x 15. Slow and controlled is the key with this superset. Do not let your back arch on your kickback and keep your hips pressed into the ground and glutes ON during the ham curls.
Lastly, RDLs superset x 12 with elevated sumo squats x 12. With both of these exercises the focus is on a slow eccentric (meaning the lengthening of the muscle)
This is MUST SAVE AND TRY. I promise you will be happy with me (or hate me 😈)
Leggings: @ptulaactive desa’ree II in size Medium
referral code is NOELLE
there is no discount applied but when you use it at check out it shows @ptulaactive I referred you and I’d be super appreciative of the support.
Song: @mrjacobbanks Be Good To Me
Xanders been going through a non-stop kissing phase and I’m totally here for it 🥰😭 it’s a known fact that ALL parents at times can get irritated with their children then moments like this come along and remind us what beautiful little beings we get to walk the earth with ❤️
I am so excited to share I officially am a part of the @ptulaactive family ❤️ I have never in 8 years on social media stood behind another company aside from my own. This partnership means a lot to me. I believe in their mission and honestly love their line. I wouldn’t ever steer you guys wrong ❤️ I can’t wait for this weekend, I’ll be doing a full unboxing and try on haul of the whole line! The last few videos I’ve posted have been in @ptulaactive pieces ☺️ is there anything specific you want to include in my video this weekend?
My referral code is NOELLE , there is no discount applied but when you use it at check out it shows @ptulaactive I referred you and I’d be super appreciative of the support.
BACK DAY 😤
|SS| this means superset. Complete both exercises back to back before resting.
Seated rows 4x12 |SS| lateral raise 4x12 ea
Straight arm pull downs 4x12 2 second holds |SS| incline chest press 4x10
Close grip lat pull down 4x10 |SS| cable overhead raise 4x10
Dumbbell bent row 4x10 |SS| lying Ys & Ws 4x5
Knee raises 3x12
Oblique knee raises 3x12
Leggings: @ptulaactive wearing the Taylor legging in medium 🙆🏻♀️
Sports bra: I think it’s forever 21 😬
I am so excited for everything happening right now ❤️ here’s a quick update:
First of all, thank you to EVERYONE who took advantage of the Labor Day sale and built up their challenge library. By end of day today all challenges will be taken off the site for good. Go grab whatever you’d like now!
secondly, I cannot wait to share what’s coming. A little sneak peak into just one of the new projects. This one is really close to my heart. We all know IG is a highlight reel of our best moments, but as an influencer is it really my best moments that is helping other people change or grow or is it all the tough stuff we don’t want to share and talk about that really supports change and growth? Very soon a subscription to “the other side” where we will open up and talk about the uncomfortable stuff. I cannot wait to get more personal and vulnerable with you guys in this new project.
Oh and on the fitness side, y’all ain’t ready for what’s coming (🥵🍑)
💥LEGS & CORE💥
Toes taps : 20 seconds
Ham curls : 10 reps
Ball toss : 8 reps
SL hip thrust : 10 reps ea
Straight leg raise : 10 reps ea
Plank tap outs : 20 seconds
Cable SL rdl : 8 reps ea
Cable pull throughs : 10 reps ea
Knee toe drive : 8 reps ea
Reverse lunge : 8 reps ea
Squat to calf raise : 10 reps
Russian twist: 20 seconds
🎈SALE EXTENDED TO END OF DAY. Save $40 on everyone’s favorite bundles!
Revisited this leg routine from the leg & glute guide 😨 started with 4x8 sumo deadlifts then when into these 3 supersets.
•dumbbell hip thrusts 4x12 SS SL braced rdl 4x10
•lateral lunge 4x10 SS pause squats 4x8
•weighted Bulgarians 4x8 SS BW Bulgarians 4x8
💥Save it and give it a try! Like the routine? Go grab the Challenge combo before it’s gone! Last day get 50% off challenge bundles. After today all challenges will be no longer available for purchase
CLICK THE LINK IN MY BIO FOR SALE
LABOR DAY SALE 🙆🏻♀️ 2 different challenge bundles both include Sweat With Noelle Series for FREE. $40 savings! LINK IN BIO
Bundle A: leg and glute guide 1 & 2. Each guide has 6 weeks of training that can be completed from home or gym. + Sweat With Noelle Series | 20 full length workout videos you can workout with me from anywhere!
Bundle B: a little bit of everything!
4 week full body training spilt you can complete from home or the gym.
21 day endurance challenge- cardio
28 day density circuits-strength&cardio
Sweat With Noelle
The truth is doing things ourselves as adults is probably easier then walking through the steps it will take for your children to learn. There will probably be a mess involved too. But just imagine if every time you were eager to learn something new someone bigger then you with more experience stepped in front of you and said it’s ok, I’ll do that. You’ll take too long or you’ll probably do it wrong. Imagine how discouraged you’d feel. Today Xander got to water all the plants in the house. Yep the floor was covered in water but he felt so accomplished, smiling so big knowing he got to do every step of it by himself. Could have taken me 5 minutes and no mess, instead it took us an hour and left me something to clean but who even cares about a mess. He felt valued and responsible for his plants. Two qualities I’d give anything for him to hold high in his life. 🌱