Инстаграм @samc0lby Sam Colby
Listening to @redefinehealthyradio the other day I was reminded of the importance of NEAT, especially for someone on a prep like myself. So what is NEAT 🤔and why is it so important? _ WHAT is it👇🏻 NEAT stands for non-exercise activity thermogenesis, which essentially is all the energy that a person expends going about their day to day lives. NEAT includes activities such as walking around at work, taking the stairs up to your apartment, walking your dog, even typing, etc. _ WHY does it matter 👇🏻 NEAT is an important aspect of weight management as it can be responsible for a significant number of our daily calories burned. Increasing one’s NEAT is a small, but important change that one can be made when trying to lead a healthier lifestyle. More NEAT = more calories burned total. _ For competitors like me on a prep NEAT can be even more important as calories get low and energy plummets it’s easy to just laze around all day. Trying to keep energy expenditure similar throughout prep is important to ensure consistency and keep results coming. After listening to the latest episode of my coach’s podcast, I realized that between exams, work and prep my NEAT had definitely declined. _ So what are some ways to increase your NEAT? 👇🏻 For me getting my Fitbit charged is a huge help. Although my steps may not be 100% accurate having a benchmark to hit is hugely helpful when trying to keep NEAT consistent. As well committing to taking my dogs on a 30 minute walk each day has been a great way to kill two birds with one stone (which is especially great for a student in exam period 😫) _ Making even just small changes throughout your day to increase your NEAT can have big impacts and is important for anyone trying live a healthy lifestyle.
A great leg finisher for the end of leg day or to finish off upper body day with some lower body volume _ Giant set (all back to back) 🖤 Front loaded air squat 30 reps 🖤 Sumo ball hamstring curl 30 reps 🖤 cable pull throughs 30 reps (focus on pushing through your glutes and thrusting forward) _ Enjoy the burn 😈🔥
Finally handed in my final assignment of my undergrad yesterday 🙌🏼🙌🏼 and I’m doneeee _ April so far has probably been the busiest and toughest few weeks of my life (physically,emotionally and mentally) but I’ve made it through and feeling more motivated than ever. Watching the athletes @vanisleshowdown yesterday was inspiring and lit a fire inside me again to kill the rest of this prep. Ready to put all my efforts and focus into the rest of this prep #11weeks 😈😈😈 - Also thank god I go to Mexico in a week cause I desperately need a tan lol 😂
If in my lifetime I am able to make even half the impact that you did on your friends, family and on those whom you did not even know, I would be lucky. By all means of the definition you were a women of true strength, right up until the day you passed. _ Thank you for the endless lessons and more importantly the endless love. Rest In Peace to one of the most extraordinary people I have ever had the chance of knowing, my Nanny. _ You will forever be missed💛
Low quality iPhone pic, but a high quality day _ Woke up and hit a new low weigh in for prep, feeling like a lean bean, had lots of energy today and was super productive. A welcome change from the past week or so, as I’ve been low on energy, not very productive and extremely busy. Only a couple weeks to go until IM DONE university and headed to Tulum for some sun 🌞🌴😩. So excited to kick ass this next month, check my undergrad off the list and then have some much needed vacation time. _ Just got to keep grinding, working hard and getting shit done at the gym, in school and at work. Hope everyone has a happy Saturday and is kicking some ass too.
How I feel about glute activation 😂 ... also LOL at @catrionagp and my commentary _ Something I use to always skip over (and occasionally still do) was warm up. But I have learned over the years not only does warming up help reduce your risk of injury, but proper activation can also help the booty grow🍑. Using these exercises before each leg workout helps my glutes fire during movements and has made a huge difference for my glute growth. _ Try 20 reps of each these movements before your next legs day to help target those 🍑🍑and feel the 🔥🔥 ➡️ Banded hip thrust ➡️ Lateral banded leg raises ➡️ Banded lateral squat walk ➡️ Kneeling banded kick backs ➡️ Banded abduction Repeat circuit 1-2 more times _ Also have been loving these @mbslingshot bands for warm up and for use during workouts to help recruit the glutes 👏🏼
After a couple weeks of feeling overwhelmed and unmotivated, I feel like I’m finally getting back on track. _ For me a large part of feeling motivated comes from having a plan of some sort. Whether it be to put on some muscle, lose weight or just a maintenance phase, I always have such better workouts when I have a goal and a plan to execute them. Recently in the gym I felt like I was going though the motions and workouts felt like something to get through rather than be something I enjoy (which is the worst). _ So over the past few days I have been playing around with creating a new program based of The Fortitude Training Method, which is essentially all about volume. And when I say playing around I mean more like torturing myself and using all my brain capacity (and Matt’s and my coach’s) to plan my new split out. The E book that breaks down the FT training is extremely dense and scientific, but I finally finished writing it out and even have done a couple of the first few days. I am loving it so far and will post a little more about it once I’ve gone through a week or so with a more thorough review. _ So happy to have a new program to work towards, it makes the world of difference for me 🤗Happy Thursday friends
Off to the mainland for the weekend🤗 _ After a super busy week and constantly go, go going looking forward to taking a little breather. Got to work on my posing today at a seminar and starting to feel confident with my routine finally. After a lot of hard work over the past 10 weeks ready to take a breath, refocus and hit this prep even harder than before next week. _ Hope everyone is having a relaxing weekend and recharging 🔋
Happy International Women’s Day to all the bad ass, strong women out there who are powerful beyond measure _ Here are a few clips from a back workout that I did tonight in an attempt to be a relatively strong bad ass while on prep 😂 1️⃣ Lat pull down 2️⃣ bent over row (try to keep neck more neutral then I did) 3️⃣ Lat push down 4️⃣ Rear delt DB fly _ Hope everyone gave those important ladies in your life an extra squeeze today💛 Happy weekends eve, we almost there!
Staring down Monday like ... 😈 _ Feeling ready to hit this week hard and be productive in and outside of the gym. Last week was definitely my first tough week of prep but feeling refocused and ready to take on this week with a new attitude. Getting shit done and not making any excuses. _ Looking forward to heading to Vancouver on Sunday for a switch of scenery, and maybe to hit up some fun gyms 😁😁
Feeling this sunshine and this latte 😍 _ After a tough week of school and prep it is so nice to be able to get out in the sun and enjoy a meal out. People keep asking me what I miss eating or crave, and I honestly can say that with the flexible diet approach I’m taking I don’t feel restricted from eating anything. Instead of any particular food cravings, I actually just miss eating out and not cooking lol. I’ve found however that going out for breakfast on refeed days has been a great way to curb this “craving.” I simply ask for dry toast, poached eggs and no butter or oil used to cook my back bacon. The restaurant is always more than happy to accommodate me and even remembers my order now lol. _ Sunday breakfast has become a great way for me to strike some normalcy with my diet so far and the delicious espresso doesn’t hurt either. It is possible to eat out on prep if your smart about it. Happy Sunday and enjoy the sunshine 🤗☀️
Today I wore my leggings inside out all day, didn’t realize until around 7pm and then proceeded to do nothing about it because it would require me to untie my runners🤫 _ Can officially say prep brain is kicking in and I will now require @mud_fit to make sure I dress myself appropriately for the outdoor world for the next 17 weeks _ At least it’s Thursday so that means one more day till some refeed action 😋 Ready to for all the carbs!
Boulder Shoulders on this fine Tuesday night. Made the shoulders burn as well as my lungs and I’m undecided on if the extreme pain was worth it 🤓 _ Workout Was: 1️⃣ OH Press 2️⃣ Cable Lateral Raises 3️⃣ Seated Lateral Raises 4️⃣ Around the Worlds 5️⃣ Rear Delt Fly 6️⃣ Front/Lateral Raise Complex 7️⃣ Ropes to burn the shoulders out🔥🔥 8️⃣ Lat Pull Down _ Had a stressful and jam packed past couple days, felt good to get a good lift in to get rid of some stress. A good lift, productive day and great checkin with coach turned the week around. Happy Tuesday friends 💛 have a good rest of the week
Checking in after a weekend refeed at about 19 weeks out. Muscles feeling full and happy after lots of carbs and some rest 🤗 Feeling motivated and ready for the upcoming week. _ Taking Sundays to relax and rest not only has given my body a chance to recover but it also has been a huge help mentally. Since September I have been making a conscious effort to make no plans on Sundays and to use it as a day to get errands done, relax and set myself up for the week. Having one day with no work or school or commitments has been more helpful then I ever could have imagined for my productivity during the week. Sundays have become a time to tie up loose ends, slow things down and refocus myself. Today I got groceries done, did some homework, planned out my week and even hung up my new mirror (or at least managed gcolbs helpful efforts).Having one day a week with no plans has been so beneficial both physically and mentally (even if it goes against all my extreme planner tendencies). _ Hope everyone had a lovely Sunday ☀️🤗
These photos were taken about a month and half apart (different outfit and slightly different light, but close enough). Changes are coming slow and steady and I’m loving seeing my body evolve ☺️ _ I want to make sure to say that I am 100% happy and comfortable with both states of my body. For me body building hasn’t ever been about hating my body but rather loving it in all stages and seeing it’s capabilities. While I’m excited and motivated to cut for a show this summer, I also enjoyed the process of building strength and muscle in the offseason just as much. It’s all about challenging myself and pushing my body to its greatest potential as opposed to depleting my body out of self hate. _ Fitness hasn’t always been like this for me however. Little 16 year old me started working out because I was unhappy with what I looked like. I would go to the gym everyday and do HITT workouts or spin because I thought that they were what I should be doing and hated almost every minute of them. After failing to make progress many times, I finally come back to the gym with a different mindset and things started to change. I started working because I wanted to and not because I felt I had to. I did things I found fun and didn’t force myself to do “fat blasting classes” that I thought would get me where I wanted. _ Moral of the story is, you have to enjoy the process if you want to get sustainable results. Find whatever it is that makes you want to get up and move whether it’s bodybuilding, powerlifting, yoga, hiking or whatever it is and commit to it. Don’t force yourself into something because it worked for your friend, pick something that caters to YOU and keeps you motivated. At the same time however don’t stay hyper focused on the results, enjoy the ride, both the ups and downs and results will come. Change up your mentality and things will start to shift. _ .... rant over. Lol if you managed to read all of this ❤️
20 weeks out and just had THE BEST lift in a long time 💪🏼 Was a kid in a candy shop @westcoastiron _ Got to play with some fun machines and kill my shoulders and glutes with some volume. ➡️ Reverse Hypers (peep the end of the video to see how I felt after those) ➡️ Bret Contreras Glute Machine 🍑😍 ➡️ Heavy RDLS ...And lots more I didn’t film _ To top it all off I managed to snag a prepped warm meal before we hit the road 😋 High energy lift, refeed day and some skiing in the near future = happy sam. _ HAPPY SUNDAY ☀️
End of a training block today, which means start of a new one on Monday👏🏼 _ Been working on strength in my compound lifts through the offseason and will be shifting slowly towards more hypertrophy focused lifts as I get deeper into prep. Hit some big numbers these past few blocks and have had some awesome lifts, that I hope to see payoff as I get leaner. _ Over the years training has become my favorite part of the day and whether it be a strength or hypertrophy focused training block I love getting into the gym and crushing a workout. Hoping energy stays high and workouts keep going the way they have been going. Happy Sunday everyone 😊
Officially two weeks into prep and despite the first few days of adjustment have been feeling energetic and strong. ❗️ALERT: long post ahead❗️ _ I’ve been thinking about doing a show for a couple years now but just never bit the bullet. I wanted to make sure I was in the best place mentally and physically to prep for a show, so I held off for a long time. After doing a lot of research I found my coach @laurinconlin thinking I was in a good place to start a prep. She quickly set me straight 😂and told me my metabolism was no where ready to take the hit of a prep and that she couldn’t responsibly help me prep for a show. While some people may have been discourage by this response, for me it built a trust with Laurin almost immediately that she would put my health first before a quick sell. So we decided to work together in an off season to bring my calories up and rework my metabolism, so I would be in a healthy place to start a prep. Almost 5 months later it’s exciting to be starting prep but I am so thankful for Laurin and her advice to put my health before goals of the stage. We will be taking it slow and steady with this prep to ensure I’m ready and prepping in the healthiest manner possible. _ Excited for a kick ass 2018 and to cross some goals off my list that I’ve had for a long time✅😊