Инстаграм @samc0lby Sam Colby
🙀🙀 I DID A THING _ Yesterday I stepped on stage to do my first bodybuilding show ever, something I never thought I would be brave enough or strong enough to do. This prep and this sport has taught me so much already over such a short period of time, with the most important lesson being to believe in yourself and never give up on your goals no matter what is thrown your way. _ Over the past six months my prep went far from perfect, I endured some of my lowest lows and some of the highest highs I have faced throughout my life. During this prep I lost both my grandparents, my mom was diagnosed with cancer, I quit a job, I started two new jobs, I moved into my dream apartment, I graduated university and I traveled. Somehow despite and because of all these occurrences I ended up on that stage yesterday. While some of these things still bring me great sadness, they all led me to yesterday and to that moment where I proved to myself that no matter what gets thrown my way I will ALWAYS persevere. _ While I am so proud of myself for what I accomplished I am fully aware that without the support of some special individuals I would never have achieved what I did yesterday. _ First off to my coach @laurinconlin , you are the absolute best thank you for your support and invaluable advice 🖤 I’m already excited to crush it next year and bring an even better package. _ @mattrud_caa thank you for your unwavering love and support ❤️Thanks for the 100000 pep talks and for tolerating my grumpy low carb ass. _ Finally @catrionagp thank you for pushing me everyday day in the gym and being the best gym buddy I could ask for 💛 Thank you for having my back through everything and supporting me in my crazy venture. _ And thank you to everyone else that supported me and helped me along the way, there are too many to list 💞💞 My heart is so full and ready to come back even better next year 😈💪🏼👊🏼
Pictured: a small Oompa Loompa hiking Knox Mountain post show _ Feeling on top of the world after my first bodybuilding show yesterday. Feeling accomplished and proud of the package I brought to my first show, but also looking forward to working hard in the off season and making changes necessary for next time. _ Will be posting pictures soon, just working through a nice long sappy caption first lol😂. Thanks for all the congratulations and to all of those who supported me along the way.
Three more weeks left to BRING IT. _ After almost 22 weeks of prep, the show (and an ice cream sandwich from the cookie guy to be specific) has never felt so close but so far _ Putting my head down and focusing in on these last three weeks so I can bring my absolute best. Ready to get to work for these final few weeks 👷🏻♀️👷🏻♀️👷🏻♀️ 👷🏻♀️👷🏻♀️ #grindmodeinfulleffect
Nothing beats a killer leg day 😤👊🏼. For me the gym is a place where I can go and clear my head forgot about all the BS, negativity and stress that is going on outside of the gym walls. _ I go to the gym because it brings me a sense of calm, it reminds me of my strength and because it makes me feel good. The gym never fails to make me feel better and help me work through shit. _ Find that place, that space or that activity that brings you a feeling of confidence, a sense of calm and makes you better. I guarantee once you find whatever that may be for yourself those bad days won’t feel so hard.
Me looking tanned before my skin started to peel off like a snake 🐍 _ Pro tip: do not listen to crazy Aussies who tell you not to wear sunscreen in order to avoid skin cancer ... because third degree sunburns have the exact same risks and are v painful 😑
Another year with you 💛 _ My adventure buddy, my biggest cheerleader and my rock. _ Thank you for five years and here’s to many more.
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!