sherry-ella

[sherry-ella]

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On my way to Westvliet Squash & Fitness to work out with my niece Lischka (bij Leidschendam)

[sherry-ella]

Unilateral glute bridge used to be easy peasy. Now I need to to focus and my ROM is low. Being uncomfortable in during workout is a powerful place to be in. One of our greatest setbacks is using our struggles to stay the same. Our journey is begging to stretch us, challenge us and shine light to the areas that we need to develop. I'm very happy my hamstrings behaved well during this exercise 🙃 (bij Houtrust (Den Haag))

[sherry-ella]

Setting up my homegym. I started with floor which is soundproof. Monday there will be a bookcase for it books and gym equipment... #concep2rowing #schwinnbike #barbell #kettle-bell #dumbbells #eleiko #schwinnbicycle #belliconusa #belliconbounce #bellicontraining #schwinncycling #home #gym #gymlife #gymgear #gym #homegym (bij Benoordenhout, Zuid-Holland, Netherlands)

[sherry-ella]

Germany, Belgium, France, The Netherlands (Dutch Caribbean) ladies talking about #algorithms #mathematics #masterdegree #postgraduate #analytics #engineer #datascience #datascientist #womancancode #womancancodeifshewants #becauseweloveit (bij Amsterdam, Netherlands)

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This is my workout for today. I have not been very consistent but still I managed to workout 2x last week. My workout is written in Dutch. An English translation will follow 🙏😊... ---------- Sherry Training Sunday Gym: Njoy Fietsen 30 minuten Circuit 1: * Vrije walking lunges 12 stappen. 30 sec rust * Leg extension single leg LINKERbeen 2 keer 10 sub max 30 sec rust * Vrije walking lunges 12 stappen 30 sec rust * Leg extension single leg RECHTERbeen 2 keer 10 sub max 4 min rust (rond lopen) --------------------- Circuit 2 * Prep Assisted pull ups 3 keer 6 seconden hangen 45 seconden rust * Push up incline on the bench 2 keer 12 45 sec rust * Prep Assisted pull ups 3 keer 6 seconden hangen 45 sec rust * Push up incline on the bench 2 keer 12 met lichaamsgewicht 4 min actieve rust --> Rond lopen (armen uitzwaaien) -------------------- Circuit 3 * Vrije walking lunges 12 stappen. 30 sec rust * Leg press single leg links 4 keer 8 sub max 30 sec rust * Vrije walking lunges 12 stappen 30 sec rust * Leg press single leg rechts 4 keer 8 sub max 4 min actieve rust (rond lopen) ---------------- Circuit 4 * Piriformis stretches 3 keer 10 sec beide kanten --> links en rechts 50 sec rust * Squat met losse stang (zonder gewicht) stang zo ver mogelijk overhead naar achter brengen met gestrekte armen 3 keer 12. Eerst 1 arm zover mogelijk naar achter en daarna de ander. Met de stang gaan beide tegelijk naar achter vanuit jou diepste squat hoek. 50 sec rust * Knee ups 1 keer 30 sec handen op een stang. Hoog tempo! 1 min rust * Knee ups 1 keer 30 sec handen op een stang. Hoog tempo! 4 min rust -------------------------- Circuit 5 * Mini side plank 10 seconden, LINKERbeen naar borst * Mini side plank 10 seconden LINKERbeen gestrekt * Dead bug 3x Links * Open Leg Rocker (mini variant met hand achter knieholte) 30 sec rust * Mini side plank 10 seconden, RECHTERbeen naar borst * Mini side plank 10 seconden RECHTERbeen gestrekt * Dead bug 3x Rechts * Open Leg Rocker (mini variant met hand achter knieholte) 4 min rust (rond lopen) ---------------- Cooling down Liggend: * Stretching hamstring * Stretching quadriceps met yoga belt * Stretching bilspieren met (bij The Hague, Netherlands)

[sherry-ella]

Dentist office. I check every 6 months if everything is okay... The result: everything is ok. (bij La Clinique Den Haag)

[sherry-ella]

Progression program on legs. 🏋🏻‍♀️ Leg days are so much fun because there are many ways to gas these (imbalanced) muscles, especially now my knee-stability is improving at a good pace 😊🙏. Today, I did parallel squatting, unilateral box squats, Bulgarian split squats, unilateral squats, lateral monster walks with a resistance band, walking lunges, lateral lunges, leg extension with lots of resistance (isolation exercise for lazy vastus medialis), all in different rep ranges. 🏋🏻‍♀️ Then we did an assisted Ass To Grass squat and a knee lift during a static ATG squat pose. Now 4 hours later, DOMS hits in. I will walk like a clown for the next 2 days, because I feel that the real DOMS hits in after 48 hours. But I don't mind. (bij Park Clingendael,Den Haag)

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On the first day, they created Hip Thrusts. "And on the second day, they created SQUATS". ---------------------------- I perform hip thrusts when I train alone, because I feel safe. Idem with deadlifts. But I do not squat. For 4 years I have told the world that it hurts my knees, and that I am too fat to do that. It was too much out of my comfort zone. Instead, I do leg presses in the gym. Although these leg presses cause fatigue my quads, they don't satisfy me because I am well aware that my muscular disbalance inhibits me to functionally move: What's the use of having a muscular leg (*) if I am NOT able to sit down and get up properly from a low chair let alone from the car? The same happens when I need to take stairs: my lack of balanced strength impedes me to NOT use the banisters. From my personal experience I have realized that squat is one of the MOST real-world applicable exercises I need to keep on doing in order to gain & keep vitality! Sorry hip thrusts... (*): If I contract my leg I see a big rectus femoris tone underneath my fat layer. The fat layer is very thick but my leg is also very muscular. Mike, the best personal trainer of The Hague, who is also a physiotherapist, has debunked my belief that I can not squat. I had to get used to the crepitations in my knee and the initial discomfort in my knee dissappears after the warming up. This is my third session with him since his holiday. After some initial bench squat warming up ( see video), I even dare to perform lots of mini-ROM-unilateral squats, cranking out rep after grueling rep until true muscular failure dictates when I should stop. "And there was evening, and there was morning" .... (bij Park Clingendael,Den Haag)

[sherry-ella]

Note to self: my body has gone through multiple injuries over the years (hip, knee, Achilles tendinopathy). It will take time to reverse all of that. This is a start on the home trainer (kinda sort of HIIT with a shorter peak HR but heavy resistance to retain muscle mass). After that bend over row with 20 kg. Chess press with 12 kg. This sucks as I used to be MUCH stronger when I worked out 4x p week. But hey.... trying not to be so hard in myself. (bij Njoy Fitness)

[sherry-ella]

Nice.

[sherry-ella]

I use my fitbit to track the # steps, food intake and sleep quality...

[sherry-ella]

Great! Do you have a pedometer or a fitbit to count your steps? My goal is 10.000 steps minimum. I want to check if you have similar goal. Thanks

How long would you go walking?

Usually 45 minutes. Sometimes longer if I skip working out or slacked

[sherry-ella]

Good inspiration

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[sherry-ella]

WAT IS JOUW FAVORIETE VOORWERP?

My photos

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Love life! Live with love

Myself :-)

Love life , live with love

[sherry-ella]

Love life! Live with love

Myself :-)