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🌟 Second back day 🌟
***
This weeks workouts have been amazing, I have felt so much stronger and my motivation is sky high
〰️
I met this lovely lady in the gym who asked if I'd like to train together sometime. Dont you just love people like that 😊 so friendly 〰️
Planned a run today aswel as a gym session but ended up in the health suite after training back and abs 😆 also........
Weighed myself and iv lost 3lbs 😱 soooooo happy 💞🤸‍♀️🤩
〰️
I plan to run this weekend and fit a glute session in. Have a lovely weekend and happy Friday ❤❤ ________________________________________________
#girlswholiftweights #girlswhogym #weightlifting #scoliosis #bentnotbroken #fitnessinspiration #fitfam #fitspo #girlswholift #strongwomen #strongnotskinny #weights #gymbunny #fitnessblogger #bodypositivity #runnerswholift #runningmakesmehappy #runninglifestyle #runchat #runningismytherapy #runnersofig #ukrunchat #scoliosisrunner #behappy #bentnotbroken #runnerswithscoliosis # #compartmentsyndrome #instaweightlifting #christmas #buildingmuscle

🌟 Second back day 🌟
***
This weeks workouts have been amazing, I have felt so much stronger and my motivation is sky high
〰️
I met this lovely lady in the gym who asked if I'd like to train together sometime. Dont you just love people like that 😊 so friendly 〰️
Planned a run today aswel as a gym session but ended up in the health suite after training back and abs 😆 also........
Weighed myself and iv lost 3lbs 😱 soooooo happy 💞🤸‍♀️🤩
〰️
I plan to run this weekend and fit a glute session in. Have a lovely weekend and happy Friday ❤❤ ________________________________________________
#girlswholiftweights #girlswhogym #weightlifting #scoliosis #bentnotbroken #fitnessinspiration #fitfam #fitspo #girlswholift #strongwomen #strongnotskinny #weights #gymbunny #fitnessblogger #bodypositivity #runnerswholift #runningmakesmehappy #runninglifestyle #runchat #runningismytherapy #runnersofig #ukrunchat #scoliosisrunner #behappy #bentnotbroken #runnerswithscoliosis # #compartmentsyndrome #instaweightlifting #christmas #buildingmuscle
3 2 13 December, 2019

🚨Follow @mdfitnesstips for more👇
The biggest mistake people make when they work abs is that they don't think about breathing.
- Most people perform ab exercises when there's a lot of air in their stomach still, preventing their abs from contracting properly since the air acts as a cushion. This is why people don't see any difference in their abs even if they work abs every day.

Breathe in when you are at the start of the movement (whether it is crunches, sit-ups, leg raises, etc.) and slowly breathe out as you contract your
abs. This will release the oxygen in your stomach, allowing you to contract your abs all the way!
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Credits @nattyknowledge
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#musclebuilding #musclegrowth
#hypertrophy #gainingmuscle #powerbuilding
#musclebuilding #buildingmuscle
#musclemass #musclegrowth #nattyprofessor
#nattyknowledge #bodybuilding
#naturalbodybuilding #abs #sixpack #6pack
#situps #crunches #workout

🚨Follow @mdfitnesstips for more👇
The biggest mistake people make when they work abs is that they don't think about breathing.
- Most people perform ab exercises when there's a lot of air in their stomach still, preventing their abs from contracting properly since the air acts as a cushion. This is why people don't see any difference in their abs even if they work abs every day.

Breathe in when you are at the start of the movement (whether it is crunches, sit-ups, leg raises, etc.) and slowly breathe out as you contract your
abs. This will release the oxygen in your stomach, allowing you to contract your abs all the way!
.
.
Credits @nattyknowledge
.
.
.
#musclebuilding #musclegrowth
#hypertrophy #gainingmuscle #powerbuilding
#musclebuilding #buildingmuscle
#musclemass #musclegrowth #nattyprofessor
#nattyknowledge #bodybuilding
#naturalbodybuilding #abs #sixpack #6pack
#situps #crunches #workout
3 0 13 December, 2019

Finally Friday... busy weekend of xmas partys, shopping ect..but the gym will come first👊🏻👊🏻 Have a great weekend my fitness family 👊🏻👊🏻 #fitnessgirl #fitwomen #fitgirl #fitmoms #fitmom #fitnessmoms #fitwoman #fitnessbabe #fitmodel #tryingtostayfit #fitnessjourney #womanwholift #ilift #beastmode #girlswholift #instawoman #healthyliving #healthy #healthymom #stayfit #fit #fitness #newaccount #gymrat #buildingmuscle #buildeachotherup #fitfam

Finally Friday... busy weekend of xmas partys, shopping ect..but the gym will come first👊🏻👊🏻 Have a great weekend my fitness family 👊🏻👊🏻 #fitnessgirl #fitwomen #fitgirl #fitmoms #fitmom #fitnessmoms #fitwoman #fitnessbabe #fitmodel #tryingtostayfit #fitnessjourney #womanwholift #ilift #beastmode #girlswholift #instawoman #healthyliving #healthy #healthymom #stayfit #fit #fitness #newaccount #gymrat #buildingmuscle #buildeachotherup #fitfam
10 2 13 December, 2019

Are you working on your fitness now or waiting until the new year⁉️💪🏽🏋🏽‍♀️🗓
•••
I started my “diet” in the summer but will definitely continue on and make this a lifestyle🧘🏽‍♀️🧘🏽‍♂️🙌🏽
•••
With the holidays and vacation, I haven’t quite reached my weight loss goal just yet, but I’m close‼️🎯
•••
2️⃣7️⃣.2️⃣# down as of today. My goal is 3️⃣0️⃣# down by 1️⃣•1️⃣•2️⃣0️⃣2️⃣0️⃣📉🗓
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
📍Crossfit Militia 📍
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#weightlossdiet #lowcarbing #carbcycling #goalgetters #crossfitlifestyle

Are you working on your fitness now or waiting until the new year⁉️💪🏽🏋🏽‍♀️🗓
•••
I started my “diet” in the summer but will definitely continue on and make this a lifestyle🧘🏽‍♀️🧘🏽‍♂️🙌🏽
•••
With the holidays and vacation, I haven’t quite reached my weight loss goal just yet, but I’m close‼️🎯
•••
2️⃣7️⃣.2️⃣# down as of today. My goal is 3️⃣0️⃣# down by 1️⃣•1️⃣•2️⃣0️⃣2️⃣0️⃣📉🗓
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
📍Crossfit Militia 📍
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#weightlossdiet #lowcarbing #carbcycling #goalgetters #crossfitlifestyle
31 12 13 December, 2019

🔥𝙁𝙄𝙍𝙀 𝙇𝙀𝙂 𝘼𝙉𝘿 𝘽𝙊𝙊𝙏𝙔 𝘿𝘼𝙔 🔥
• • • • • • • • • • • • • • • • • • • • • • • •
IT’S FRIYAY.. ALL DAY!!! Hey guys, if you are looking for a a real epic burning leg and booty workout.. look no further. Honestly, I was doing the baby giraffe a bit down the stairs the next day!! I tried to switch it up and do a few new exercises for you guys so let me know how you like it!!!
.
The fam is FINALLY going to purchase our Christmas tree this weekend. Are we the last souls on earth to do this 😫?? It’s ok .. when you all have appropriately taken your trees down after Christmas... you will be jealous of our tree, which hangs out throughout he month of January (and then hangs out on the deck for the month of February 🤣🤣).
.
Here’s what I did for this epic leg/ booty day:
𝓥𝓲𝓭𝓮𝓸 1️⃣: 4x10 Sandbag clean squat thrusters
𝓥𝓲𝓭𝓮𝓸 2️⃣: 4x10 Slow negative dumbbell leg press ->> right into 10 quick half reps focusing on VMO (tear drop) contraction in quad
𝓥𝓲𝓭𝓮𝓸 3️⃣: 4x 12 Narrow stance double plate squat... tighten that booty!!!!
𝓥𝓲𝓭𝓮𝓸 4️⃣: 4x 12 Deep plate elevated sumo squat
𝓥𝓲𝓭𝓮𝓸 5️⃣: 4x10 Weighted bridge hip thrust
𝓥𝓲𝓭𝓮𝓸 6️⃣: 4x15 TRX jump squats
.
So get out there and build those legs and peaches 🍑... guys I am talking to you too!! PLEASE ❤️ | SAVE | SHARE | TAG A FRIEND!!!!
——————————————————-
#legdayworkout #bootyworkout #gluteday #lovelypeaches4ever100 #quadsfordays #buildingmuscle #fitfam #iseeyoufitfam #fridayworkout #freeworkouts #workoutvideo #glutesforlife #fitnessmotivation #fitchicksofig #gymlifestyle #workoutroutines #hustleforthemuscle #musclesaresexy #fitfreaks

🔥𝙁𝙄𝙍𝙀 𝙇𝙀𝙂 𝘼𝙉𝘿 𝘽𝙊𝙊𝙏𝙔 𝘿𝘼𝙔 🔥
• • • • • • • • • • • • • • • • • • • • • • • •
IT’S FRIYAY.. ALL DAY!!! Hey guys, if you are looking for a a real epic burning leg and booty workout.. look no further. Honestly, I was doing the baby giraffe a bit down the stairs the next day!! I tried to switch it up and do a few new exercises for you guys so let me know how you like it!!!
.
The fam is FINALLY going to purchase our Christmas tree this weekend. Are we the last souls on earth to do this 😫?? It’s ok .. when you all have appropriately taken your trees down after Christmas... you will be jealous of our tree, which hangs out throughout he month of January (and then hangs out on the deck for the month of February 🤣🤣).
.
Here’s what I did for this epic leg/ booty day:
𝓥𝓲𝓭𝓮𝓸 1️⃣: 4x10 Sandbag clean squat thrusters
𝓥𝓲𝓭𝓮𝓸 2️⃣: 4x10 Slow negative dumbbell leg press ->> right into 10 quick half reps focusing on VMO (tear drop) contraction in quad
𝓥𝓲𝓭𝓮𝓸 3️⃣: 4x 12 Narrow stance double plate squat... tighten that booty!!!!
𝓥𝓲𝓭𝓮𝓸 4️⃣: 4x 12 Deep plate elevated sumo squat
𝓥𝓲𝓭𝓮𝓸 5️⃣: 4x10 Weighted bridge hip thrust
𝓥𝓲𝓭𝓮𝓸 6️⃣: 4x15 TRX jump squats
.
So get out there and build those legs and peaches 🍑... guys I am talking to you too!! PLEASE ❤️ | SAVE | SHARE | TAG A FRIEND!!!!
——————————————————-
#legdayworkout #bootyworkout #gluteday #lovelypeaches4ever100 #quadsfordays #buildingmuscle #fitfam #iseeyoufitfam #fridayworkout #freeworkouts #workoutvideo #glutesforlife #fitnessmotivation #fitchicksofig #gymlifestyle #workoutroutines #hustleforthemuscle #musclesaresexy #fitfreaks
9 1 13 December, 2019

When you set a blueprint in your mind to build your vision I promise you'll be going in with FULL FORCE! EXPLODE🔥🔥💥💣 EVERY SET EVERY REP! @justdanielle.music Proved that last night with hour non-stop brutal leg training & every session before that. #makesomenoise #working #newbodygoals #client #buildingmuscle #comingintonewyearstrong #womenlift #liftheavy #gobletsquats #progress #quittersdontgainmuscle #fitchicks #ironlife

When you set a blueprint in your mind to build your vision I promise you'll be going in with FULL FORCE! EXPLODE🔥🔥💥💣 EVERY SET EVERY REP! @justdanielle.music Proved that last night with hour non-stop brutal leg training & every session before that. #makesomenoise #working #newbodygoals #client #buildingmuscle #comingintonewyearstrong #womenlift #liftheavy #gobletsquats #progress #quittersdontgainmuscle #fitchicks #ironlife
4 0 13 December, 2019

but do it anyway. 🖤

but do it anyway. 🖤
9 1 13 December, 2019

My glute and hamstring focused leg day .
🍗 4 sets cable kick backs superset with hip thrusts 🍗 4 sets dumbbell stiff legs. Feel the stretch in your hamstrings
🍗 3 sets kneeling hamstring curls
🍗 3 sets landmine squat.. 1/2 rep then full rep feel the 🔥 in your glutes
🍗 3 sets cable pull through keeping knees slightly bent, don’t go into a squat, feel the stretch in your hamstrings.. pull through and SQUEEZE at the top
.
#fitness #bodybuilding #fitnessgirl #gains #grow #buildingmuscle

My glute and hamstring focused leg day .
🍗 4 sets cable kick backs superset with hip thrusts 🍗 4 sets dumbbell stiff legs. Feel the stretch in your hamstrings
🍗 3 sets kneeling hamstring curls
🍗 3 sets landmine squat.. 1/2 rep then full rep feel the 🔥 in your glutes
🍗 3 sets cable pull through keeping knees slightly bent, don’t go into a squat, feel the stretch in your hamstrings.. pull through and SQUEEZE at the top
.
#fitness #bodybuilding #fitnessgirl #gains #grow #buildingmuscle
8 1 13 December, 2019

Some days I just don't want or feel like using the treadmill or stairmaster or any cardio machine!
So on those days I like to do EMOM= (every minute on the minute)workouts.
EMOM
1. Medicine ball slams - 1 min
2. Mountain climbers - 1 min
3. Jump rope - 1 min
Rest 1 min - complete 4 rounds😋😊 Try it out, #lmk- what's your favorite type of cardio?
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#cardio #hiitcardio #emom #strengthandconditioning #bodygains #fitsquad #fitnessvideos #exercise #losingweight #losinginches #loseit #slimmingdown #fitthickchick #gettinginshape #buildingmuscle #hustlehard #weightloss #thickandcurvy #workoutroutine #xsportfitness #bodypositivity #beforeandduring #ilovetolift #gymshark #gymlife #fitness #fitnessjourney #dietbet

Some days I just don't  want  or feel like using the treadmill or stairmaster or any cardio machine! 
So on those days I like to do EMOM= (every minute on the minute)workouts. 
EMOM
1. Medicine ball slams - 1 min
2. Mountain climbers - 1 min
3. Jump rope - 1 min
Rest 1 min - complete 4 rounds😋😊 Try it out, #lmk- what's your favorite type of cardio?
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#cardio #hiitcardio #emom #strengthandconditioning #bodygains #fitsquad #fitnessvideos #exercise #losingweight #losinginches #loseit #slimmingdown #fitthickchick #gettinginshape #buildingmuscle #hustlehard #weightloss #thickandcurvy #workoutroutine #xsportfitness #bodypositivity #beforeandduring #ilovetolift #gymshark #gymlife #fitness #fitnessjourney #dietbet
19 1 13 December, 2019

How many push-ups can you do?
- @fitnessdiaryz
-
Let me know in the comments. The one with the most push-ups get shoutout in story
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Hey for more fitness content follow @workoutdiaryz & @fitnessdiaryz. .
@thetrainingmanual

How many push-ups can you do?
- @fitnessdiaryz
-
Let me know in the comments. The one with the most push-ups get shoutout in story
.
.
Hey for more fitness content follow @workoutdiaryz & @fitnessdiaryz. .
@thetrainingmanual
674 41 13 December, 2019

I could ramble on and on and on... but I will just highlight I made it to the gym at 5 am (pushed out 8 - 40 lb incline presses - they weren't full range of motion but close enough)... got my steps in... Too many emotional feelings over pictures and reflecting over the last year! I am my own worst enemy - ocd, perfectionism, the need for success, being extreme, the all or nothing mindset, feeling as if I am unworthy - all rule my world. Goodbye to the last friday the 13th of this decade.

#thework #beachbodyondemand #pull #6wow #getuncomfortable #healthyisthenewskinny #strength #itallstartswithfood #pcos #macros #buildingmuscle #weights #fatloss #bodypositive #fitnessjourney #strongnotskinny #trustthestruggle #weightloss #gratitude #iifym #fitisnotasize #workout #bodybeast #dontgiveup #accountability #running #noexcuses #chest #birthdaytransformation

I could ramble on and on and on... but I will just highlight I made it to the gym at 5 am (pushed out 8 - 40 lb incline presses - they weren't full range of motion but close enough)... got my steps in... Too many emotional feelings over pictures and reflecting over the last year!  I am my own worst enemy - ocd, perfectionism, the need for success, being extreme, the all or nothing mindset, feeling as if I am unworthy - all rule my world.  Goodbye to the last friday the 13th of this decade.

#thework #beachbodyondemand #pull #6wow #getuncomfortable #healthyisthenewskinny  #strength  #itallstartswithfood #pcos #macros  #buildingmuscle #weights #fatloss #bodypositive #fitnessjourney #strongnotskinny #trustthestruggle  #weightloss #gratitude #iifym  #fitisnotasize #workout #bodybeast  #dontgiveup #accountability #running #noexcuses #chest #birthdaytransformation
3 0 13 December, 2019

Gym sesh was 💩 today. I definitely feel like it wasn't my best.
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I kept intensity up for most of my workout, but that isn't saying much because I only got through 6 sets total in the hour I had available. I just didnt feel super strong today. .
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BUT... I'm not going to let it get me down. Going to take the rest of the day to give my brain a break since I've been hitting the books hard for the past week. Just going to focus more on relaxing for the rest of the day. 🌤
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#musclegirls #murves #athlete #buildingseason #buildingmuscle #physiquegoals #physique #bodybuildingwomen #texasbodybuilding #bikinigoals #womenwithdrive #glutegains #bootyday #bootygains #listentoyourbody #recoveryiskey #momswholift #momswithmuscle #chickswholift #shortgirlwholifts #liftlife #strongasamother #jessiesgirls #fitmom #strongnotskinny #mombod #npctexas #bossbabe

Gym sesh was 💩 today. I definitely feel like it wasn't my best.
.
I kept intensity up for most of my workout, but that isn't saying much because I only got through 6 sets total in the hour I had available. I just didnt feel super strong today. .
.
BUT... I'm not going to let it get me down. Going to take the rest of the day to give my brain a break since I've been hitting the books hard for the past week. Just going to focus more on relaxing for the rest of the day. 🌤
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#musclegirls #murves #athlete #buildingseason #buildingmuscle #physiquegoals #physique #bodybuildingwomen #texasbodybuilding #bikinigoals #womenwithdrive #glutegains #bootyday #bootygains #listentoyourbody #recoveryiskey #momswholift #momswithmuscle #chickswholift #shortgirlwholifts #liftlife #strongasamother #jessiesgirls #fitmom #strongnotskinny #mombod #npctexas #bossbabe
16 6 13 December, 2019

Huge shoutout to my supplement company @blackstonelabs_official for their support in helping me achieve my goals with bodybuilding. From supplements that actually WORK, to knowledgeable, friendly people in the call center. I have my new stack all set up for prep this time thanks to @beefcake561 and we are ready to crush that stage in May. Let’s us help you get set up with your 2020 stack. Whether you want to lose weight, or want to build muscle... whatever your 2020 goals are the right supplements can help you reach them! you can always use my code: @FITMOMMYGAL
For 20% off. Or, if you contact me, I may have something extra for you! 😉 .
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#bodybuilding #bodybuilder #supplements #supplement #blackstonelabs #blackstonelabslegion #bikiniathlete #bikiniprep #competitionprep #buildingmuscle #fit #fitness #fitspo #fitnessmotivation #workout #workoutmotivation #momswithmuscles #momswholift #fitmomsover40 #fitmoms #fitmomsofig #fitover40 #thisis40 #naturalbodybuilding #ocb #ocbbikini #momswithbiceps #bikinigirls #bikinicompetitionprep #letsgrow

Huge shoutout to my supplement company @blackstonelabs_official for their support in helping me achieve my goals with bodybuilding. From supplements that actually WORK, to knowledgeable, friendly people in the call center. I have my new stack all set up for prep this time thanks to @beefcake561 and we are ready to crush that stage in May. Let’s us help you get set up with your 2020 stack. Whether you want to lose weight, or want to build muscle... whatever your 2020 goals are the right supplements can help you reach them! you can always use my code: @FITMOMMYGAL 
For 20% off. Or, if you contact me, I may have something extra for you! 😉 .
.
.
#bodybuilding #bodybuilder #supplements #supplement #blackstonelabs #blackstonelabslegion #bikiniathlete #bikiniprep #competitionprep #buildingmuscle #fit #fitness #fitspo #fitnessmotivation #workout #workoutmotivation #momswithmuscles #momswholift #fitmomsover40 #fitmoms  #fitmomsofig #fitover40 #thisis40 #naturalbodybuilding #ocb #ocbbikini #momswithbiceps #bikinigirls #bikinicompetitionprep #letsgrow
53 4 13 December, 2019

I'm not in competition with anyone
I'm just trying to be better than I was yesterday
_______________________________________________

@behnia_photography

#natural #fitness #fitnessmotivation #fitnesslife #fitnessmodel #fitnesslifestyle #fit #physique #bodybuilder #buildingmuscle #usa🇺🇸 #iran #turkey #denizli #france #dubai #japan #musclefit
#kasrafit

I'm not in competition with anyone
I'm just trying to be better than I was yesterday
_______________________________________________

@behnia_photography

#natural #fitness #fitnessmotivation #fitnesslife #fitnessmodel #fitnesslifestyle #fit #physique #bodybuilder #buildingmuscle  #usa🇺🇸 #iran #turkey #denizli #france #dubai #japan #musclefit
#kasrafit
91 20 13 December, 2019

SLEEP by @apfau
-
If you enjoy my content, make sure to follow me, @spfitness4 for daily fitness content 😁.
-
Most of us are aware that training and diet are imperative when it comes gaining muscle and losing fat. The most overlooked factor is often sleep and recovery. While we stimulate our muscles in the gym, our muscles actually repair themselves and grow when we are sleeping.
-
Most people will function best on somewhere between 6 and 9 hours. Sleeping less does not necessarily mean you are wasting your workouts but if you’re not recovering to your full potential then you likely wont be achieving your full potential either. Less sleep could also lead to less energy and less effective workouts as well. Some other consequences are decreased testosterone, decreased leptin, increased grehlin, and increased cortisol. Basically, this will lead to increased hunger, less chance of gaining muscle, and higher likelihood of storing fat.
-
Overall, most people don’t purposely choose not to get enough sleep. We are just busy and sleep is often the first daily activity to be sacrificed. Before you start throwing your money at a bunch of supplements, just realize that sleep is probably our most powerful recovery tool and you’d be better off trying to sleep a bit more instead.
-
If you are struggling with 𝐜𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐢𝐧𝐠 your 𝐦𝐚𝐜𝐫𝐨𝐬, setting up 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭, and designing an 𝐞𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐫𝐨𝐮𝐭𝐢𝐧𝐞, check out my 𝐞𝐛𝐨𝐨𝐤 by clicking the 𝐥𝐢𝐧𝐤 𝐢𝐧 𝐦𝐲 𝐛𝐢𝐨💪🏼.
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If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching.
-
#musclerecovery #musclegrowth #musclegains #buildmuscle #musclebuilding #gains #leangains #buildingmuscle #fitnesstips #healthtips

SLEEP by @apfau
-
If you enjoy my content, make sure to follow me, @spfitness4 for daily fitness content 😁.
-
Most of us are aware that training and diet are imperative when it comes gaining muscle and losing fat. The most overlooked factor is often sleep and recovery. While we stimulate our muscles in the gym, our muscles actually repair themselves and grow when we are sleeping.
-
Most people will function best on somewhere between 6 and 9 hours. Sleeping less does not necessarily mean you are wasting your workouts but if you’re not recovering to your full potential then you likely wont be achieving your full potential either. Less sleep could also lead to less energy and less effective workouts as well. Some other consequences are decreased testosterone, decreased leptin, increased grehlin, and increased cortisol. Basically, this will lead to increased hunger, less chance of gaining muscle, and higher likelihood of storing fat.
-
Overall, most people don’t purposely choose not to get enough sleep. We are just busy and sleep is often the first daily activity to be sacrificed. Before you start throwing your money at a bunch of supplements, just realize that sleep is probably our most powerful recovery tool and you’d be better off trying to sleep a bit more instead.
-
If you are struggling with 𝐜𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐢𝐧𝐠 your 𝐦𝐚𝐜𝐫𝐨𝐬, setting up 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭, and designing an 𝐞𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐫𝐨𝐮𝐭𝐢𝐧𝐞, check out my 𝐞𝐛𝐨𝐨𝐤 by clicking the 𝐥𝐢𝐧𝐤 𝐢𝐧 𝐦𝐲 𝐛𝐢𝐨💪🏼.
-
If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching.
-
#musclerecovery #musclegrowth #musclegains #buildmuscle #musclebuilding #gains #leangains #buildingmuscle #fitnesstips #healthtips
19 0 13 December, 2019

Flex Friday full back workout 🏋🏻‍♀️
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1️⃣Pause deadlifts, 4-5x8-10
2️⃣Trap bar rows, 4x8-10
3️⃣Underhand high rows, 5x8-10
4️⃣Lat pulldowns, 4x8-10
5️⃣Single arm dumbbell rows, 4x4-6
6️⃣Wide grip pull-ups, 4x max
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Have a great Friday!! 💃🏻
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#backworkout #backday #pullups #pull #flex #friday #gains #buildingmuscle #momswithmuscle #faithandfitness #gymworkout #liftheavy #deadlift #fitgoals #strongmom #strongwomen #womenthatlift #s2faction #genesishealthclubs #iam1stphorm #kcfitness #muscles #fitnessmotivation #girlsthatlift #workout #fitnesslover #fitnesslifestyle @genesishealthclubs @s2faction @1stphorm

Flex Friday full back workout 🏋🏻‍♀️
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.
1️⃣Pause deadlifts, 4-5x8-10
2️⃣Trap bar rows, 4x8-10
3️⃣Underhand high rows, 5x8-10
4️⃣Lat pulldowns, 4x8-10 
5️⃣Single arm dumbbell rows, 4x4-6
6️⃣Wide grip pull-ups, 4x max
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Have a great Friday!! 💃🏻
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#backworkout #backday #pullups #pull #flex #friday #gains #buildingmuscle #momswithmuscle #faithandfitness #gymworkout #liftheavy #deadlift #fitgoals #strongmom #strongwomen #womenthatlift #s2faction #genesishealthclubs #iam1stphorm #kcfitness #muscles #fitnessmotivation #girlsthatlift #workout #fitnesslover #fitnesslifestyle @genesishealthclubs @s2faction @1stphorm
31 2 13 December, 2019

You joining a gym in January?⁣

Maybe you’re just getting started.⁣

Or maybe you’re getting back into it after some time off...⁣

Don’t let others mock your motivation to go and improve yourself, here’s some pointers for you guys heading into 2020⬇️⁣

• Set goals, small achievable goals to meet and then set new ones⁣

• Find exercises you enjoy 😊⁣

• PT’s are there to help, we are not robots who just want money, we genuinely want to help. Advice is always free and goes a long way⁣

• Don’t have the fear of being looked at, we are all in the gym for a reason 🙌🏼⁣

• Classes, VERY useful for getting an exercise regime taught by a professional and learn different moves 🏋🏻‍♂️⁣

• Eat a little bit less and move more. Your first weeks back in the gym should be enjoyed!⁣

I am still accepting clients for January 2020. So if you’d like to be on my team AND have exclusive access to @dietclubuk for your nutritional education, send me a DM or email 📲 📧⁣

wardfitnesspt@hotmail.com

#gym #fitness #january #january2020 #newyear #fitnessjourney #weightlossjourney #fatloss #newtothegym #goals #groupexercise #fit #nutrition #diet #losingfat #losingweight #gymadvice #buildingmuscle #weightlossjourney #fatlossjourney

You joining a gym in January?⁣
⁣
Maybe you’re just getting started.⁣
⁣
Or maybe you’re getting back into it after some time off...⁣
⁣
Don’t let others mock your motivation to go and improve yourself, here’s some pointers for you guys heading into 2020⬇️⁣
⁣
• Set goals, small achievable goals to meet and then set new ones⁣
⁣
• Find exercises you enjoy 😊⁣
⁣
• PT’s are there to help, we are not robots who just want money, we genuinely want to help. Advice is always free and goes a long way⁣
⁣
• Don’t have the fear of being looked at, we are all in the gym for a reason 🙌🏼⁣
⁣
• Classes, VERY useful for getting an exercise regime taught by a professional and learn different moves 🏋🏻‍♂️⁣
⁣
• Eat a little bit less and move more. Your first weeks back in the gym should be enjoyed!⁣
⁣
I am still accepting clients for January 2020. So if you’d like to be on my team AND have exclusive access to @dietclubuk for your nutritional education, send me a DM or email 📲 📧⁣
⁣
wardfitnesspt@hotmail.com⁣
⁣
#gym #fitness #january #january2020 #newyear #fitnessjourney #weightlossjourney #fatloss #newtothegym #goals #groupexercise #fit #nutrition #diet #losingfat #losingweight #gymadvice #buildingmuscle #weightlossjourney #fatlossjourney
25 0 13 December, 2019

Fishy fishy Friday felt like mushy peas today #buildingmuscle #healthymeals

Fishy fishy Friday felt like mushy peas today #buildingmuscle #healthymeals
1 0 13 December, 2019

👀 Abs are starting to take shape. This photo is a few weeks ago, but progress is happening! Yesterday’s core session has got me like... no laughing, coughing, or sneezing.. Ouch! #absarecoming .
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#buildingmuscle #weighttraining #fitnessmotivation #weightlossjourney #fitnessinspiration #gymbird #ladieswholift #fortitudefitness #suffolk #inspire #absforsummer

👀 Abs are starting to take shape. This photo is a few weeks ago, but progress is happening! Yesterday’s core session has got me like... no laughing, coughing, or sneezing.. Ouch! #absarecoming .
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#buildingmuscle #weighttraining #fitnessmotivation #weightlossjourney #fitnessinspiration #gymbird #ladieswholift #fortitudefitness #suffolk #inspire #absforsummer
14 0 13 December, 2019
Versión Instagram de la fotografía que se llevaron de regalo 🎁 los que apoyaron mi puzzle 🧩 anterior 😊 (fotografía completa en el perfil pronto)
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. .
. . • 📸 @pcalquin . .
. .. #getfitstayfit #gymgoals #gymbeast #gympost #buildingmuscle #fitmomlife #fitspro #fitnesscl #chilefitness #gymchile #gimnasio #gymlove #bodybuilding #gains #progress #chilenasfitness #stronggirls #pesas #instagramchile #instachile #instachilegram #instachilena #instachile_ #instalike #chilena #chilegram #iloveinstachile_  #instasantiago #joyphotosessions #fitover30
44 3 13 December, 2019

One week to go!!! Ridiculous!! _-_-_-_-_-_-_-_-_
Have an amazing day!
_-_-_-_-_-_-_-
Enjoy your time this Christmas season... Whatever you're doing .. 🎅 and let yourself indulge... Obviously within reason but just enjoy!!!! Make time for YOU whatever that means for you!
_-_-_-_-_-_-_-_-_-_
_-_-_-_-_-_-_
#liift4 #bod #buildingmuscle #lifting #liftheavy #momswholift #girlswholift #gains #sweatsanity #sweatisthesecretsauce #fitasamother #fitmoms #fitmama #momstrong #momfit #musclesandmascara #muscles #strongnotskinny #strongissexy #allaboutthatstrength #totalbodyworkout #crushit #plyo #hiit #sweatforsanity

One week to go!!! Ridiculous!! _-_-_-_-_-_-_-_-_
Have an amazing day! 
_-_-_-_-_-_-_- 
Enjoy your time this Christmas season... Whatever you're doing .. 🎅 and let yourself indulge... Obviously within reason but just enjoy!!!! Make time for YOU whatever that means for you! 
_-_-_-_-_-_-_-_-_-_
_-_-_-_-_-_-_ 
#liift4 #bod #buildingmuscle #lifting #liftheavy #momswholift #girlswholift #gains #sweatsanity #sweatisthesecretsauce #fitasamother #fitmoms #fitmama #momstrong #momfit #musclesandmascara #muscles #strongnotskinny #strongissexy #allaboutthatstrength #totalbodyworkout #crushit #plyo #hiit #sweatforsanity
22 0 13 December, 2019

Today I am happily celebrating one FULL YEAR of maintenance!! One year ago today I reached my goal of losing 75 pounds. Since then I have focused on building muscle / toning up and obviously keeping the weight off!! I recently had someone ask me what was the hardest part of it all. I had to stop and think for awhile. For me losing the weight was hard, maintaining has been hard, but being overweight was the hardest of it all. .
.

#FitMom #FitWife #FitNurse #FitLife #GirlsWhoLift #Maintenance #ChallengeYourself #ChangeYourMindset #Mindset #PersonalVictory #StrengthTraining #Cardio #HealthyEating #LowCarb
#WeightLoss #Maintenance #BuildingMuscle
#MyJourneyFromFatToFit
#ProgressNotPerfection #UnderConstruction #GoalDigger @fitnessteeco
#StrengthComesFromTheStruggle #Fit #Fitness #FitnessNeverEnds #Fit #Strong #Healthy #Proud
#MerryFitmassAndHappyNewRear 🏃🏻‍♀️🧘🏻‍♀️🏋🏻‍♀️🦵🏻💪🏻👊🏻👊🏻

Today I am happily celebrating one FULL YEAR of maintenance!! One year ago today I reached my goal of losing 75 pounds. Since then I have focused on building muscle / toning up and obviously keeping the weight off!! I recently had someone ask me what was the hardest part of it all. I had to stop and think for awhile.  For me losing the weight was hard, maintaining has been hard, but being overweight was the hardest of it all. .
.

#FitMom #FitWife #FitNurse #FitLife #GirlsWhoLift  #Maintenance #ChallengeYourself #ChangeYourMindset #Mindset #PersonalVictory  #StrengthTraining  #Cardio #HealthyEating #LowCarb
#WeightLoss #Maintenance #BuildingMuscle
#MyJourneyFromFatToFit
#ProgressNotPerfection #UnderConstruction #GoalDigger @fitnessteeco 
#StrengthComesFromTheStruggle #Fit #Fitness #FitnessNeverEnds #Fit #Strong #Healthy #Proud 
#MerryFitmassAndHappyNewRear 🏃🏻‍♀️🧘🏻‍♀️🏋🏻‍♀️🦵🏻💪🏻👊🏻👊🏻
2 0 13 December, 2019

🏋🏻‍♂️Having the correct foot pressure for the squat can help you keep your balance and input more power.
-
The most common mistake I see is just simply driving through the heels. This reduces the usage of your quads and uses more of your hamstrings. Your hamstrings aren't as efficient as your quads when it comes to standing up during the squat and can hinder your strength.
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The second most common foot pressure mistake is putting too much pressure on your toes. Those that squat like this often feels like they are going to fall forward!
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The best way to apply foot pressure is the tripod. It is the most stable, helps you keep that natural foot arch and will allow you to use your muscles to their maximum potential.
-
How did you squat?
-

Repost @nattyknowledge 👍🏻
#musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #legday #squat #quadfather

🏋🏻‍♂️Having the correct foot pressure for the squat can help you keep your balance and input more power.
-
The most common mistake I see is just simply driving through the heels. This reduces the usage of your quads and uses more of your hamstrings. Your hamstrings aren't as efficient as your quads when it comes to standing up during the squat and can hinder your strength.
-
The second most common foot pressure mistake is putting too much pressure on your toes. Those that squat like this often feels like they are going to fall forward!
-
The best way to apply foot pressure is the tripod. It is the most stable, helps you keep that natural foot arch and will allow you to use your muscles to their maximum potential.
-
How did you squat?
-

Repost @nattyknowledge 👍🏻
#musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #legday #squat #quadfather
15 0 13 December, 2019

Travailler les biceps : je déteste...mais on ne fait pas toujours ce qu'on aime dans la vie ! 🤷‍♀️
Je congestionne trop vite et j'aime pas la sensation. Bébé muscle trop pénible!
_________💪______💪_______
#onestpasdesfeignasses #armsworkout #arms #biceps #triceps #abs #babysteps #motivation #strong #buildingmuscle #fitlife #fitgirl #sportive #sportalamaison #determination #onlacherien #morningworkout

Travailler les biceps : je déteste...mais on ne fait pas toujours ce qu'on aime dans la vie ! 🤷‍♀️
Je congestionne trop vite et j'aime pas la sensation. Bébé muscle trop pénible! 
_________💪______💪_______
#onestpasdesfeignasses #armsworkout #arms #biceps #triceps #abs #babysteps  #motivation #strong #buildingmuscle #fitlife #fitgirl #sportive #sportalamaison #determination #onlacherien #morningworkout
24 2 13 December, 2019

MM100:95 Freestyle Flow

MM100:95 Freestyle Flow
5 1 13 December, 2019

Big night out!!!!
This stuff is the best for a post night out on the tiles. Detox, hydrate and liver support, all in 1 glass ..
..
#bignightout #veganfood #protein #buildingmuscle #fit #fitness #fitnessmotivation #bethebestyou #beastmode #menshealth #mensfitness #fitdad #detox #liversupport

Big night out!!!!
This stuff is the best for a post night out on the tiles. Detox, hydrate and liver support, all in 1 glass ..
..
#bignightout #veganfood #protein #buildingmuscle #fit #fitness #fitnessmotivation #bethebestyou #beastmode #menshealth #mensfitness #fitdad #detox #liversupport
6 0 13 December, 2019

Shoulders? Let’s go! If you can still hold the weight, you can still go. #bthemvmnt
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#training #shoulders #muscle #buildingmuscle #shredded #gym #fit #stayfitness #fitness #fitnessphysique #workinprogress #trainhard

Shoulders? Let’s go! If you can still hold the weight, you can still go. #bthemvmnt
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#training #shoulders #muscle #buildingmuscle #shredded #gym #fit #stayfitness #fitness #fitnessphysique #workinprogress #trainhard
15 2 13 December, 2019

PARTY LIFE VS GYM LIFE 👇⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
As you hopefully know by now, alcohol yields 7kcal/g (Traversy 2015) thus IF ABUSED has the ability to shift you into a huge surplus & store carbs/fats directly as fat as when it comes to metabolism alcohol takes priority no1 (Siler et al 1999). Therefore, for those who do wish to stay on track over the weekend/night’s out, here is an easy way to factor it in to your daily kcals as a whole⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
One way of doing it is to take the total kcal value for the drink & divide it by either 4(carbs) or 9 (fats) & reduce the total (g) from your daily intake. Eg. a 120kcal drink. 120/4 = 30g carbs or 120/9 = 13g fat. You are free to choose which you wish to deduct from or even split it between the two. Eg. if you normally have 60g of fat/day, you now have 47g of fat if you want to include the drink. The same would go for carbs. In an ideal world you’d deduct it from fat as they will be more likely to be stored as fat through direct re-esterification vs excess carbs which are far less likely to be stored as fat (denovolipogenisis) often being stored as glycogen or burned off as heat(Horton et al 1995). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now, sometimes the kcals will be unknown so in this scenario we can look at the alcohol % of drinks & calculate macros/kcals from it. As alcohol has 7kcal/g, take this to find out the kcals based on the alcohol % value of a drink. As a general rule of thumb:⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Beers = ~5% alcohol⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Wines = ~10% alcohol⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Spirits = ~40% alcohol⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖ ⠀⠀⠀⠀⠀
#workoutday #getshredded #musclebuilding #leanmuscle #fitnessmotivation #workoutdone #workouttips #exercisetips #fitnesstips #workoutplans #beergains #greekmusclecoach #buildmuscles #musclemass #musclegain #musclerecovery #musclepump #musclefood #gymlife #gymalcoholic #proteinsynthesis #gainsfordays #nodaysoff #gainmuscles #gainingmuscle #buildingmuscle

PARTY LIFE VS GYM LIFE 👇⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
As you hopefully know by now, alcohol yields 7kcal/g (Traversy 2015) thus IF ABUSED has the ability to shift you into a huge surplus & store carbs/fats directly as fat as when it comes to metabolism alcohol takes priority no1 (Siler et al 1999). Therefore, for those who do wish to stay on track over the weekend/night’s out, here is an easy way to factor it in to your daily kcals as a whole⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
One way of doing it is to take the total kcal value for the drink & divide it by either 4(carbs) or 9 (fats) & reduce the total (g) from your daily intake. Eg. a 120kcal drink. 120/4 = 30g carbs or 120/9 = 13g fat. You are free to choose which you wish to deduct from or even split it between the two. Eg. if you normally have 60g of fat/day, you now have 47g of fat if you want to include the drink. The same would go for carbs. In an ideal world you’d deduct it from fat as they will be more likely to be stored as fat through direct re-esterification vs excess carbs which are far less likely to be stored as fat (denovolipogenisis) often being stored as glycogen or burned off as heat(Horton et al 1995). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now, sometimes the kcals will be unknown so in this scenario we can look at the alcohol % of drinks & calculate macros/kcals from it. As alcohol has 7kcal/g, take this to find out the kcals based on the alcohol % value of a drink. As a general rule of thumb:⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Beers = ~5% alcohol⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Wines = ~10% alcohol⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Spirits = ~40% alcohol⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖ ⠀⠀⠀⠀⠀
#workoutday #getshredded #musclebuilding #leanmuscle #fitnessmotivation #workoutdone #workouttips #exercisetips #fitnesstips #workoutplans #beergains #greekmusclecoach #buildmuscles #musclemass #musclegain #musclerecovery #musclepump #musclefood #gymlife #gymalcoholic #proteinsynthesis #gainsfordays #nodaysoff #gainmuscles #gainingmuscle #buildingmuscle
140 12 13 December, 2019

Dikira membentuk otot sama halnya seperti membentuk halis!!! Dieu kite bandring (katapel)!!! CATATAN:
Sampe saat ini gw masih setia dgn 1000% REAL FOOD yaa..
NO SUPPLEMENT!!!
Dengan kata lain gw gak minum atau makan produk tambahan apapun ya..
Apapun!

Minuman Protein TIDAK
Makanan Super (super food) TIDAK

Lalu apa dong..??? Ya sama lahh dgn orang2 pada umumnya.
(mie,bakso,cilok,gorengan,dll masihhh dongggg😍😍😍) .
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#building
#buildingmuscle
#muscle
#women
#fitwomen
#active
#positivevibes
#health
#healthylifestyle
#realfood
#nosupplement
#nodrugs
#nopelangsing
#nodietextreme
#friday
#2019

Dikira membentuk otot sama halnya seperti membentuk halis!!! Dieu kite bandring (katapel)!!! CATATAN: 
Sampe saat ini gw masih setia dgn 1000% REAL FOOD yaa..
NO SUPPLEMENT!!!
Dengan kata lain gw gak minum atau makan produk tambahan apapun ya..
Apapun!

Minuman Protein TIDAK
Makanan Super (super food) TIDAK

Lalu apa dong..??? Ya sama lahh dgn orang2 pada umumnya.
(mie,bakso,cilok,gorengan,dll masihhh dongggg😍😍😍) .
.
.
.
.

#building 
#buildingmuscle 
#muscle
#women
#fitwomen 
#active 
#positivevibes 
#health
#healthylifestyle 
#realfood
#nosupplement
#nodrugs
#nopelangsing
#nodietextreme
#friday
#2019
15 2 13 December, 2019

🥤 THE MASS GAINER SHAKE CHEAT SHEET by @theskinnysurvivor 🥤
-
You're looking to put on size and get in more calories.🔥
-
Natural mass gainer shakes are your go to!🔥
-
Here is a complete cheatsheet to mass gainer shakes to help you gain more size and put on that weight. ✅
-
Make sure you save this to use it for later! Just click the bookmark icon on the bottom right corner of this image.⤵️
-
Get your protein supplements from us @mycoresupplements on www.mycoresupplements.ie.
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. #fit #fitness #fitfam #fitlife #gains #muscle #gym #strength #buildmuscle #crossfit #irishfitfam #hurling #bodybuilding #gaelicfootball #wheyprotien #proteinshake #irishfitness #corkfitfam #dublinfitfam #irishfitspo #irishcrossfit #irishfit #gaa #bulking #bulkingseason #bulkingup #fitspo #buildingmuscle #crossfitireland #protein

🥤 THE MASS GAINER SHAKE CHEAT SHEET by @theskinnysurvivor 🥤
-
You're looking to put on size and get in more calories.🔥
-
Natural mass gainer shakes are your go to!🔥
-
Here is a complete cheatsheet to mass gainer shakes to help you gain more size and put on that weight. ✅
-
Make sure you save this to use it for later! Just click the bookmark icon on the bottom right corner of this image.⤵️
-
Get your protein supplements from us @mycoresupplements on www.mycoresupplements.ie.
.
.
.  #fit #fitness #fitfam #fitlife #gains #muscle #gym #strength #buildmuscle #crossfit #irishfitfam #hurling #bodybuilding #gaelicfootball #wheyprotien #proteinshake #irishfitness #corkfitfam #dublinfitfam #irishfitspo #irishcrossfit #irishfit #gaa #bulking #bulkingseason #bulkingup #fitspo #buildingmuscle #crossfitireland #protein
42 0 13 December, 2019

Superb words from client @emilyeatsandtreats about why food is not to be feared especially when coupled with a progressive training structure.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Posted @withrepost@emilyeatsandtreats 9.5 weeks between left and right photos... weighing about 1kg heavier on the scale... waist measures the same 🤷🏻‍♀️
⠀⠀⠀⠀⠀⠀⠀⠀
Bit terrified (ok massively terrified) to post these because there are parts of my body that, like most people, I would prefer nobody to ever see.
⠀⠀⠀⠀⠀⠀⠀⠀
But on the other hand, it’s just a body. We all have one... and we all have bits that we don’t like, right? 🤷🏻‍♀️
⠀⠀⠀⠀⠀⠀⠀⠀
I decided to share this because eating more food was really quite daunting for me and I know many people who feel the same.
⠀⠀⠀⠀⠀⠀⠀⠀
It took me 3 years after losing over 10kg and living in fear of regaining it, to psych myself up to eat in even a small surplus 😂
⠀⠀⠀⠀⠀⠀⠀⠀
I know it’s early days and not a massive shift on the scale in the grand scheme of things, but it is a big deal for me not to be freaking out about it... so I’ll celebrate that 🥳
⠀⠀⠀⠀⠀⠀⠀⠀
And as I hope these photos show, if you approach it in a structured way with training that’s programmed to support your goals (thank you @danmacfitness 🙏)... then nothing terribly bad is really going to happen after all 🙈
⠀⠀⠀⠀⠀⠀⠀⠀

Superb words from client @emilyeatsandtreats about why food is not to be feared especially when coupled with a progressive training structure.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Posted @withrepost • @emilyeatsandtreats 9.5 weeks between left and right photos... weighing about 1kg heavier on the scale... waist measures the same 🤷🏻‍♀️
⠀⠀⠀⠀⠀⠀⠀⠀
Bit terrified (ok massively terrified) to post these because there are parts of my body that, like most people, I would prefer nobody to ever see.
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But on the other hand, it’s just a body. We all have one... and we all have bits that we don’t like, right? 🤷🏻‍♀️
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I decided to share this because eating more food was really quite daunting for me and I know many people who feel the same.
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It took me 3 years after losing over 10kg and living in fear of regaining it, to psych myself up to eat in even a small surplus 😂
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I know it’s early days and not a massive shift on the scale in the grand scheme of things, but it is a big deal for me not to be freaking out about it... so I’ll celebrate that 🥳
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And as I hope these photos show, if you approach it in a structured way with training that’s programmed to support your goals (thank you @danmacfitness 🙏)... then nothing terribly bad is really going to happen after all 🙈
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34 10 13 December, 2019

My entire life is put down to this one sentence . " it didn't go as planned , but that's okay "
It's taken a bit longer then I initially thorght, but that's okay! Just making sure that everyday I trust my body , I listen to my body .. ( ignoring it sometimes on a weekend but that's better then before ) slowly but surely I am seeing such a change in my body and my mind !! I can't wait to see where 2020 takes me !
I'm putting on weight and I'm loving it .
Normally I'm trying to lose weight . But now I'm putting it on in a healthy way . It's never felt so good!
#bodybuilding #bodytransformation #training #mindset #mindful #butthatsokay #slowandsteady #buildingmuscle #ithurts #nopainnogain #homegym #lostmymumtum #mumtumbegone #itsgone

My entire life is put down to this one sentence . " it didn't go as planned , but that's okay " 
It's taken a bit longer then I initially thorght, but that's okay! Just making sure that everyday I trust my body , I listen to my body .. ( ignoring it sometimes on a weekend but that's better then before ) slowly but surely I am seeing such a change in my body and my mind !! I can't wait to see where 2020 takes me ! 
I'm putting on weight and I'm loving it . 
Normally I'm trying to lose weight . But now I'm putting it on in a healthy way . It's never felt so good! 
#bodybuilding #bodytransformation #training #mindset #mindful #butthatsokay #slowandsteady #buildingmuscle #ithurts #nopainnogain #homegym #lostmymumtum #mumtumbegone #itsgone
41 4 13 December, 2019

Siku zote Nyumba nzuri huanzia kwa kujengwa na msingi mzuri leo tulikuwa tunatengeza msingi..... yaan ni shape za chini (lower body)
Karibuni wote kwenye uwanja wetu @jilindefitnessandsportscenter tukuwezeshe kutimiza malengo yako✊
#bootyworkout #bööty #resistancebandsworkout #trainwithmlosi #gym #fitnessconnection #fitnessgoals #buildingmuscle #burnfat #fitnessgirl #fitgoals #fitgirls #fitgirl #fitgirlsguide #fitnesswomen #fitnessworld #fitnessworkout

Siku zote Nyumba nzuri huanzia kwa kujengwa na msingi mzuri leo tulikuwa tunatengeza msingi..... yaan ni shape za chini (lower body) 
Karibuni wote kwenye uwanja wetu @jilindefitnessandsportscenter tukuwezeshe kutimiza malengo yako✊
#bootyworkout #bööty #resistancebandsworkout #trainwithmlosi #gym #fitnessconnection #fitnessgoals #buildingmuscle #burnfat #fitnessgirl #fitgoals #fitgirls #fitgirl #fitgirlsguide #fitnesswomen #fitnessworld #fitnessworkout
29 0 13 December, 2019

I don’t think there is anything better than getting new gym clothes!
I swear it just gives me life :) These leggings are from @fabletics and I’m actually obsessed with them! I feel that they really lift my tiny booty 😛
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Where is your favorite place to get your gym clothes? I see a lot of @gymshark so I think that might be my next buy 🥰
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#thesculptyou #sculptsquad #santasthicclist
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#loveyourself #booty #chickswholift #workout #lift #muscles #littlegains #fitspo #physique #bayareagirl #sfworkout #bayarea #sf #proud #hardwork #babybootygains #strong #fit #improvement #lifestyleblogger #fitnessgirl #fitnesslife #fitnessmotivation #babybootylove #confidence #petitegirl #buildingmuscle

I don’t think there is anything better than getting new gym clothes! 
I swear it just gives me life :) These leggings are from @fabletics and I’m actually obsessed with them! I feel that they really lift my tiny booty 😛
.
.
.
Where is your favorite place to get your gym clothes? I see a lot of @gymshark so I think that might be my next buy 🥰
.
.
.

#thesculptyou #sculptsquad #santasthicclist
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#loveyourself #booty #chickswholift #workout #lift #muscles #littlegains #fitspo #physique #bayareagirl #sfworkout #bayarea #sf #proud #hardwork #babybootygains #strong #fit #improvement #lifestyleblogger #fitnessgirl #fitnesslife #fitnessmotivation #babybootylove #confidence #petitegirl #buildingmuscle
74 3 13 December, 2019

It’s the weather but I am losing my mind and getting in a funk. But I got up and got it done. What are some things that make you not want to get your workout in? #motivation #ididthat #inafunkymood #losingweight #buildingmuscle #transformation #gettingitdone #thebodsquad #strong #fit #fitness #fitmom #weightedbar

It’s the weather but I am losing my mind and getting in a funk. But I got up and got it done. What are some things that make you not want to get your workout in? #motivation #ididthat #inafunkymood #losingweight #buildingmuscle #transformation #gettingitdone #thebodsquad #strong #fit #fitness #fitmom #weightedbar
6 0 13 December, 2019

#bootcamp #kids #buildingmuscle
We need more of this and less electronics

#bootcamp#kids#buildingmuscle
We need more of this and less electronics
4 0 13 December, 2019

🔥 6 STEPS TO START BUILDING MUSCLE 🔥 ⠀
-⠀
Are you new to building muscle and going to the gym? All of us have been in your shoes, we all, at some point, were the newbies trying to figure everything out. 🤔⠀
-⠀
Let me make it a little easier for you, these are the (oversimplified) steps to start building muscle mass! 👇🏽⠀

1. Go to the gym or train at home. Your muscles need some sort of stimuly to grow!⠀

2. Eat in a small calorie suprlus, this means that you have to eat more than your body burns. So if you burn 1900 calories daily (online calculators can give you an idea), you have to eat around 2300-2500 to be in a suplus. ⠀

3. Eat a high protein diet, protein can be seen as the buidling blocks of our body. They repair the damage in our muscles that get created by training. ⠀

4. Progressive overload. This is what's going to make your muscles grow, add weight, reps or even a set to your workout. And do a little more than you did last time. ⠀

5. Be consistent, this may be the hardest point and most people struggle with this one. If you just go to the gym without a plan, you won't see the results that you could see. ⠀

6. Rest, give your muscles (and mind) some time to rest. This is the time were they grow the most so make sure you sleep enough. ⠀
.
#healthyfood #kotakinabalu #kotacity #kotabandaaceh #kstkota #fit24sd #weightlosstransformation #jaipur #jaipurdiaries #pinkcityjaipur #beautifuljaipur #saynotoobesity #fightingobesity #obesidade #obes #proteinsources #proteinshake #muscle #buildingmuscle #nutritionand_wellnesscoach #proteinfood #nutritionist #nutritionplan #healthylife #carbs #healthycarbs #healthyfats #HealthCare #protein #proteins

🔥 6 STEPS TO START BUILDING MUSCLE 🔥 ⠀
-⠀
Are you new to building muscle and going to the gym? All of us have been in your shoes, we all, at some point, were the newbies trying to figure everything out. 🤔⠀
-⠀
Let me make it a little easier for you, these are the (oversimplified) steps to start building muscle mass! 👇🏽⠀
⠀
1. Go to the gym or train at home. Your muscles need some sort of stimuly to grow!⠀
⠀
2. Eat in a small calorie suprlus, this means that you have to eat more than your body burns. So if you burn 1900 calories daily (online calculators can give you an idea), you have to eat around 2300-2500 to be in a suplus. ⠀
⠀
3. Eat a high protein diet, protein can be seen as the buidling blocks of our body. They repair the damage in our muscles that get created by training. ⠀
⠀
4. Progressive overload. This is what's going to make your muscles grow, add weight, reps or even a set to your workout. And do a little more than you did last time. ⠀
⠀
5. Be consistent, this may be the hardest point and most people struggle with this one. If you just go to the gym without a plan, you won't see the results that you could see. ⠀
⠀
6. Rest, give your muscles (and mind) some time to rest. This is the time were they grow the most so make sure you sleep enough. ⠀
.
#healthyfood#kotakinabalu#kotacity #kotabandaaceh#kstkota#fit24sd #weightlosstransformation #jaipur#jaipurdiaries#pinkcityjaipur #beautifuljaipur#saynotoobesity#fightingobesity#obesidade#obes#proteinsources#proteinshake#muscle#buildingmuscle#nutritionand_wellnesscoach #proteinfood#nutritionist#nutritionplan#healthylife#carbs#healthycarbs#healthyfats#HealthCare#protein#proteins
10 0 13 December, 2019

Today we received New Zone Brother with the Same dream like me . The Zone is Real Thanks you @zonelinenutrition my PRE CONTEST PREP SUPPLEMENT #NEWNEGROCOMINGSOON #bodybuilder #miami #fitnessmotivation #nutrition #buildingmuscle @sergiozonemanpacheco

Today we received New Zone Brother with the Same dream like me . The Zone is Real  Thanks you @zonelinenutrition my PRE CONTEST PREP SUPPLEMENT #NEWNEGROCOMINGSOON #bodybuilder #miami #fitnessmotivation #nutrition #buildingmuscle @sergiozonemanpacheco
26 1 13 December, 2019

Energie9 Pre-Workout Burst!
☑️Increases your energy, power and focus.
☑️Supports optimal metabolism and weight management.
☑️Helps in recovery and delays fatigue
#supplements #proteinsupplements #protein #energie9 #preworkoutsupplement #preworkout #buildingmuscle #leanmuscle #musclefood #bestsupplements #proteinpowder #bodybuildingsupplements #nutritionadvice #fitnesscoaching #gymshark #fitness

Energie9 Pre-Workout Burst!
☑️Increases your energy, power and focus.
☑️Supports optimal metabolism and weight management.
☑️Helps in recovery and delays fatigue
#supplements #proteinsupplements #protein #energie9 #preworkoutsupplement #preworkout #buildingmuscle #leanmuscle #musclefood #bestsupplements #proteinpowder #bodybuildingsupplements #nutritionadvice #fitnesscoaching #gymshark #fitness
6 0 13 December, 2019

While I did gain weight over the past year from lack of a routine, poor diet choices, exercise being very little to nonexistent, lack of sleep, depression and stress...I at least didn't gain back all my weight from my starting point and at least I am getting back on track. Moving and being in limbo kicked my ass. But I got this and going to keep moving forward.
#weightlossjourney #workoutmotivation #flex #buildingmuscle #youdontfailunlessyouquit #lostinches #goingstrong #thisgirlisonfire #nsv #bicep #fattofit

While I did gain weight over the past year from lack of a routine, poor diet choices, exercise being very little to nonexistent, lack of sleep, depression and stress...I at least didn't gain back all my weight from my starting point and at least I am getting back on track. Moving and being in limbo kicked my ass. But I got this and going to keep moving forward. 
#weightlossjourney #workoutmotivation #flex #buildingmuscle #youdontfailunlessyouquit #lostinches #goingstrong #thisgirlisonfire #nsv #bicep  #fattofit
18 2 13 December, 2019

Heavy compound movements + HIIT cardio = La Senza swimwear looking AMAZING!!! #buildingmuscle #transformation #fitness #quads #bigbust #LINGERIE #LASENZA #lovelasenza

Heavy compound movements + HIIT cardio = La Senza swimwear looking AMAZING!!! #buildingmuscle #transformation #fitness  #quads #bigbust #LINGERIE #LASENZA #lovelasenza
195 4 29 May, 2019

Top #buildingmuscle posts

NEW SHOULDER WORKOUT! 👇
_

This workout is pretty short but super effective. Keep the intensity high, and get ready to feel your delts on fire! 🔥
Don’t forget to save this video so you can give it a try if today isn’t shoulder day. Also comment down below what workout you want to see next. ✍️
_

1️⃣ Super set, Ex 1- Dumbbell Shoulder Press: 5x8
Ex 2- Dumbbell Underhand Grip Press: 5x8
2️⃣ Dumbbell Side Raise: 5x12
3️⃣ Plate Front Raise to Plate Upright Row: 5x24, 12 reps each move
4️⃣ Behind the Head Smith Machine Press: 5x15,12,10,10,10-6 Last set is a drop set.
_

Now, get yourself a protein shake and start recovering. Give @muscletech new Iso Whey Clear a try. Best fruit flavored protein I’ve had! If you want to check it out, click the link in my bio to @bodybuildingcom.
_

#shoulderworkout #swipeworkout #fitness #buildingmuscle #teambbcom #teammuscletch
#fitness #workouts #highvolume

NEW SHOULDER WORKOUT! 👇
_

This workout is pretty short but super effective. Keep the intensity high, and get ready to feel your delts on fire! 🔥 
Don’t forget to save this video so you can give it a try if today isn’t shoulder day. Also comment down below what workout you want to see next. ✍️
_

1️⃣ Super set, Ex 1- Dumbbell Shoulder Press: 5x8
Ex 2- Dumbbell Underhand Grip Press: 5x8
2️⃣ Dumbbell Side Raise: 5x12
3️⃣ Plate Front Raise to Plate Upright Row: 5x24, 12 reps each move
4️⃣ Behind the Head Smith Machine Press: 5x15,12,10,10,10-6 Last set is a drop set.
_

Now, get yourself a protein shake and start recovering. Give @muscletech new Iso Whey Clear a try. Best fruit flavored protein I’ve had! If you want to check it out, click the link in my bio to @bodybuildingcom.
_

#shoulderworkout #swipeworkout #fitness #buildingmuscle #teambbcom #teammuscletch
#fitness #workouts #highvolume
6,884 104 9 December, 2019

I think the fact that I sweated my mascara off is proof enough that tonight was intense 😂😩 also that I should probably wear waterproof mascara or just accept that I’m not one of those girls who looks flawless when they workout 🤷‍♀️😁 Since it was busy and people hovering everywhere there was no chance I was going to attempt to video anything so... tonight consisted of:
Abductors, leg press, assisted pull up machine (single leg), barbell RDLs and a resistance band superset to finish off 🔥🔥🔥 *** also wearing my new @alphalete leggings and I am a fan 😊 a lot more stretchy and less compressive compared to gymshark. I’d happily wear either brand! .
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#legsworkout #legday #glutegains #gymsharkwomen #gymgirls #girlswhoworkout #girlswholift #gymlife #fitnesslife #squats #gluteday #liftheavy #bulk #peachy #musclebuilding #gains #strongnotskinny #buildingmuscle #leggains #buildingcurves #fitnessaccount #discoverunder5k #girlsfitness #alphalete

I think the fact that I sweated my mascara off is proof enough that tonight was intense 😂😩 also that I should probably wear waterproof mascara or just accept that I’m not one of those girls who looks flawless when they workout 🤷‍♀️😁 Since it was busy and people hovering everywhere there was no chance I was going to attempt to video anything so... tonight consisted of: 
Abductors, leg press, assisted pull up machine (single leg), barbell RDLs and a resistance band superset to finish off 🔥🔥🔥 *** also wearing my new @alphalete leggings and I am a fan 😊 a lot more stretchy and less compressive compared to gymshark. I’d happily wear either brand! .
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. . .
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#legsworkout #legday #glutegains #gymsharkwomen #gymgirls #girlswhoworkout #girlswholift #gymlife #fitnesslife #squats #gluteday #liftheavy #bulk #peachy #musclebuilding #gains #strongnotskinny #buildingmuscle #leggains #buildingcurves #fitnessaccount #discoverunder5k #girlsfitness #alphalete
1,397 51 5 December, 2019

Do you want to build your back? ☑️
-
Follow @physiqueandstrength
-
Comment down below how many pull ups you can do! 💯
-
Tag your gym partner! 👇🏻
-
Follow these 9 steps to maximise back gains:
1. Train back more than once per week - This will give optimal frequency and volume for muscle gains and recovery. ‼️
-
2. Apply progressive overload - Gaining strength in the form of weight, reps or sets is the key to muscle growth. 📈
-
3. Calorie surplus - Eating 200-300 calories above maintenance should be sufficient for optimal muscle growth and minimal fat gain. 🍗
-
4. Compound movements - The majority of muscle growth through training will occur from doing compound exercises such as weighted pull ups/rows. 💪🏻
-
5. Protein - 0.8-1g per lb of body weight should be sufficient for maximal protein synthesis to illicit muscle growth. 🥩
-
6. Prioritise your lats - Training your upper lats will give your back that wide v-taper. ✅
-
7. Do not ignore your rear delts - This will help with posture, avoiding injury and also provide the cherry on top of the cake for back aesthetics. 🤪
-
8. Correct form deadlifting - If you avoid injury you have a much better chance of being able to increase strength. You should be keeping your back straight at all times and not hyper-extending. ✅
-
9. Exercise rotation - It’s important to switch exercises after 6-8 weeks to avoid a plateau, e.g. weighted chins to weighted pull ups. 👍🏻
-
#backgains #caloriesurplus #bulkingup #progressiveoverload #highproteindiet #compoundexercises #buildingmuscle

Do you want to build your back? ☑️
-
Follow @physiqueandstrength
-
Comment down below how many pull ups you can do! 💯
-
Tag your gym partner! 👇🏻
-
Follow these 9 steps to maximise back gains:
1. Train back more than once per week - This will give optimal frequency and volume for muscle gains and recovery. ‼️
-
2. Apply progressive overload - Gaining strength in the form of weight, reps or sets is the key to muscle growth. 📈
-
3. Calorie surplus - Eating 200-300 calories above maintenance should be sufficient for optimal muscle growth and minimal fat gain. 🍗
-
4. Compound movements - The majority of muscle growth through training will occur from doing compound exercises such as weighted pull ups/rows. 💪🏻
-
5. Protein - 0.8-1g per lb of body weight should be sufficient for maximal protein synthesis to illicit muscle growth. 🥩
-
6. Prioritise your lats - Training your upper lats will give your back that wide v-taper. ✅
-
7. Do not ignore your rear delts - This will help with posture, avoiding injury and also provide the cherry on top of the cake for back aesthetics. 🤪
-
8. Correct form deadlifting - If you avoid injury you have a much better chance of being able to increase strength. You should be keeping your back straight at all times and not hyper-extending. ✅
-
9. Exercise rotation - It’s important to switch exercises after 6-8 weeks to avoid a plateau, e.g. weighted chins to weighted pull ups. 👍🏻
-
#backgains #caloriesurplus #bulkingup #progressiveoverload #highproteindiet #compoundexercises #buildingmuscle
1,978 6 11 December, 2019

GIVE THIS KILLER BACK WORKOUT A TRY! If today isn’t back day, click the save icon so you don’t forget it 👍
_

This one you will be feeling for about a week. 😂 That is, if you can finish It. It has a combination of drop sets and supersets,
so bring the intensity and a strong mindset. If you’re not used to this much volume or are new to working out, you don’t need to do this much volume to get the same benefit. Just cut the sets in half.
_

Back Workout ⤵️
1️⃣ Dumbbell Row: 5 sets | 12 reps
Last set is a triple drop set
2️⃣ Superset, Ex 1- Machine High Row: 4 sets | 12 reps
Ex 2- Plate Loaded Row: 4 sets | 8-10 reps. Last set a double drop set on both exercises.
3️⃣ Barbell Row: 5 sets | 10-12 reps
Last set is a double drop set
4️⃣ Machine Row: 4 sets | 10-12 reps
Last set is a double drop set
5️⃣ Wide Grip Lat Pull Down: 3 sets | 10-12 reps
Last set is a single drop set
6️⃣ Superset, Ex 1- Close Grip Lat Pull Down: 4 sets | 10-12 reps
Ex 2- Straight Arm Pull Down: 4 sets | 10-12 reps
Last set is a single drop set on both exercises.
_

Now, get yourself a protein shake and start recovering. Remember, working out is only a part of the key to building muscle. You need your diet and nutrition on point.
_

Speaking of protein, @muscletech just came out with a new Iso Whey Clear. This protein is nothing like I’ve had before. It mixes and tastes like a pre workout or a BCAA product. It is amazing! If you want to check it out, click the link in my bio to @bodybuildingcom. The have some huge sales going on too!
_

#backworkout #swipeworkout #fitness #buildingmuscle #teambbcom #teammuscletch

GIVE THIS KILLER BACK WORKOUT A TRY! If today isn’t back day, click the save icon so you don’t forget it 👍
_

This one you will be feeling for about a week. 😂 That is, if you can finish It. It has a combination of drop sets and supersets,
so bring the intensity and a strong mindset. If you’re not used to this much volume or are new to working out, you don’t need to do this much volume to get the same benefit. Just cut the sets in half.
_

Back Workout ⤵️
1️⃣ Dumbbell Row: 5 sets | 12 reps
Last set is a triple drop set
2️⃣ Superset, Ex 1- Machine High Row: 4 sets | 12 reps
Ex 2- Plate Loaded Row: 4 sets | 8-10 reps. Last set a double drop set on both exercises.
3️⃣ Barbell Row: 5 sets | 10-12 reps
Last set is a double drop set
4️⃣ Machine Row: 4 sets | 10-12 reps
Last set is a double drop set 
5️⃣ Wide Grip Lat Pull Down: 3 sets | 10-12 reps
Last set is a single drop set
6️⃣ Superset, Ex 1- Close Grip Lat Pull Down: 4 sets | 10-12 reps
Ex 2- Straight Arm Pull Down: 4 sets | 10-12 reps
Last set is a single drop set on both exercises.
_

Now, get yourself a protein shake and start recovering. Remember, working out is only a part of the key to building muscle. You need your diet and nutrition on point. 
_

Speaking of protein, @muscletech just came out with a new Iso Whey Clear. This protein is nothing like I’ve had before. It mixes and tastes like a pre workout or a BCAA product. It is amazing! If you want to check it out, click the link in my bio to @bodybuildingcom. The have some huge sales going on too! 
_

#backworkout #swipeworkout #fitness #buildingmuscle #teambbcom #teammuscletch
6,103 54 22 November, 2019

HOW TO PLACE YOUR FEET FOR DEADLIFTS
.
FOLLOW for more tips on EATING HEALTHY🥗 and GETTING FIT💪
👉@dirtifitness
👉@dirtifitness
👉@dirtifitness
.
.
The dead-lift is one of the most effective exercises and I personally think that EVERYONE should be doing them.
.
It takes immense physical and mental power to perform the dead-lift at heavier weights. When lifting such heavyweights, it is important that your base (feet) are stable.
.
In order to maximize the power transferred and remain stable, there are some things you need to make sure.
.
1. Make sure that your heels are hip width
2. The feet should be mid-foot under the bar, about an inch away from your shins.
3. Point your feet out 15°
-
Happy lifting!
-
Before some people freak out because their set-up is different, this is a great starting point for those that don't know how to set up on the dead-lift.
.
.
.
.
Credit: @nattyknowledge
#musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #deadlifts #properform #pullday

HOW TO PLACE YOUR FEET FOR DEADLIFTS
.
FOLLOW for more tips on EATING HEALTHY🥗 and GETTING FIT💪
👉@dirtifitness
👉@dirtifitness
👉@dirtifitness
.
.
The dead-lift is one of the most effective exercises and I personally think that EVERYONE should be doing them.
.
It takes immense physical and mental power to perform the dead-lift at heavier weights. When lifting such heavyweights, it is important that your base (feet) are stable.
.
In order to maximize the power transferred and remain stable, there are some things you need to make sure.
.
1. Make sure that your heels are hip width
2. The feet should be mid-foot under the bar, about an inch away from your shins.
3. Point your feet out 15°
-
Happy lifting!
-
Before some people freak out because their set-up is different, this is a great starting point for those that don't know how to set up on the dead-lift.
.
.
.
.
Credit: @nattyknowledge
#musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #deadlifts #properform #pullday
2,133 16 8 December, 2019

You know those days where you just don’t feel motivated to go to the gym!?! Today is that day for me. I’m getting over a cold.. it’s dreary outside.. and I can think of a ton of excuses for not working out. .
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.
But, Im not going to let those excuses get in my way💪🏼.. I’m going to hit the gym and feel better about myself afterward. Thank goodness for Project-1 pre-workout to get me pumped up and energized to get through a workout on days like today! It also includes BCAAs so I’ll have better recovery. I linked it in my bio if you also have trouble getting motivated to hit the gym or need that extra boost of energy for a workout after a long day! The link will give you free shipping! DM me if you have any questions! 📸 @bwagnerphoto
#iam1stphorm #legendoftheboom #energy #motivation #gym #workout #fitnessjourney #lifting #buildingmuscle #strongissexy

You know those days where you just don’t feel motivated to go to the gym!?! Today is that day for me. I’m getting over a cold.. it’s dreary outside.. and I can think of a ton of excuses for not working out. .
.
.
But, Im not going to let those excuses get in my way💪🏼.. I’m going to hit the gym and feel better about myself afterward. Thank goodness for Project-1 pre-workout to get me pumped up and energized to get through a workout on days like today! It also includes BCAAs so I’ll have better recovery. I linked it in my bio if you also have trouble getting motivated to hit the gym or need that extra boost of energy for a workout after a long day! The link will give you free shipping! DM me if you have any questions! 📸 @bwagnerphoto 
#iam1stphorm #legendoftheboom #energy #motivation #gym #workout #fitnessjourney #lifting #buildingmuscle #strongissexy
2,544 32 3 December, 2019

🖤Just wanted to drop by real quick & lyk that ALL of my workout guides are 4️⃣0️⃣% off!
This sale will be active through this Sunday, December 1st, 11:59PM CST.

My FIT + FEARLESS Phase 2: BUILD Workout Guide 💪🏼 is also now live on my website as well!
(This will be the workout guide that I will start THIS MONDAY. It includes ALL of my personal workouts that I’ll be doing, so if you want to know set for set rep for rep of what my workouts look like, this is the one to get. 😎)
.
A quick overview on all my workout guides:
❎F+F:
- Goal: increase PRs for compound lifts & build overall muscle
- 8 weeks of workouts + PR week
- 5 workouts/week
- 3 leg days + 2 upper body days/week
❎F+F Phase 2:
- Goal: increase overall body muscle mass w/ a focus on legs🦵🏼, glutes 🍑, & back
- 8 weeks of workouts
- 5 workouts/week
- 3 leg days + 2 upper body days/week
❎Build Your Best Booty:
- Goal: increase muscle mass in glutes
- 8 weeks of workouts
- 3 leg workouts/week
❎Build Your Best Booty + Upper Body:
- Goal: increase muscle mass in glutes + build upper body mass for an overall balanced physique
- 8 weeks of workouts
- 5 workouts/week
- 3 leg days + 2 upper body days/week
.
❓Any other questions about my workout guides? Drop them down below!👇🏼
.
Idk about you, but I’m not waiting til the new year to keep slaying my goals! I’ll be makin the most of the rest of 2019 & I hope you do, too.

Link to shop my workout guides is in my story (Naomikong.com). 💕

Let’s get these gainz. 💪🏼
.
💙P.S. @legion Black Friday sale is going on! Up to 15% off supplements + use “Naomi15” for an addition we 15% off!
👉🏼FREE SHIPPING in the U.S. for all orders!
(Posted some of my all-time favs in my 2nd to last post! 🙌🏼 Also check out my “Supplements”, “Preworkout”, “Protein”, and “Fat Burners” story highlights on my profile for more info about supplements.)
.
#fitandfearless #bodybuildingwomen #workoutguide #fitnessprogram #weighttrainingforwomen #buildingmuscle #NASMCPT #alphalete #alphaleteathletics

🖤Just wanted to drop by real quick & lyk that ALL of my workout guides are 4️⃣0️⃣% off!
This sale will be active through this Sunday, December 1st, 11:59PM CST.

My FIT + FEARLESS Phase 2: BUILD Workout Guide 💪🏼 is also now live on my website as well!
(This will be the workout guide that I will start THIS MONDAY. It includes ALL of my personal workouts that I’ll be doing, so if you want to know set for set rep for rep of what my workouts look like, this is the one to get. 😎)
.
A quick overview on all my workout guides:
❎F+F:
- Goal: increase PRs for compound lifts & build overall muscle
- 8 weeks of workouts + PR week
- 5 workouts/week
- 3 leg days + 2 upper body days/week
❎F+F Phase 2:
- Goal: increase overall body muscle mass w/ a focus on legs🦵🏼, glutes 🍑, & back
- 8 weeks of workouts
- 5 workouts/week
- 3 leg days + 2 upper body days/week
❎Build Your Best Booty:
- Goal: increase muscle mass in glutes
- 8 weeks of workouts
- 3 leg workouts/week
❎Build Your Best Booty + Upper Body:
- Goal: increase muscle mass in glutes + build upper body mass for an overall balanced physique
- 8 weeks of workouts
- 5 workouts/week
- 3 leg days + 2 upper body days/week
.
❓Any other questions about my workout guides? Drop them down below!👇🏼
.
Idk about you, but I’m not waiting til the new year to keep slaying my goals! I’ll be makin the most of the rest of 2019 & I hope you do, too.

Link to shop my workout guides is in my story (Naomikong.com). 💕

Let’s get these gainz. 💪🏼
.
💙P.S. @legion Black Friday sale is going on! Up to 15% off supplements + use “Naomi15” for an addition we 15% off!
👉🏼FREE SHIPPING in the U.S. for all orders!
(Posted some of my all-time favs in my 2nd to last post! 🙌🏼 Also check out my “Supplements”, “Preworkout”, “Protein”, and “Fat Burners” story highlights on my profile for more info about supplements.)
.
#fitandfearless #bodybuildingwomen #workoutguide #fitnessprogram #weighttrainingforwomen #buildingmuscle #NASMCPT #alphalete #alphaleteathletics
1,637 41 29 November, 2019

SAVE this for Later.. gaining muscle while being busy with a 9-5 job —
Work and other responsibilities are super important but this shouldn’t stop you from achieving your goals

Use this as an example to help you plan out your days.. you don’t need to take these examples literally to the tee

We all have different daily calories, but if you plan ur day out you can eat the right foods and make gains while being busy with your other responsibilities —
This is all interchangeable, you can have more than a banana for your 3pm snack, hit the gym at 6pm then have your dinner after the gym

And your late night snack is something like a protein shake before bed

If you found this helpful please let me know in the comments.. save or tag a friend!

Follow For more fitness and mindset tips

#hypertrophy #mealplans #mealplanning #buildingmuscle #buildingmuscles #teamselfcultured #getstronger #getshredded #TrainHarder #musclemass #musclegains #musclegrowth @physiqueandstrength

SAVE this for Later.. gaining muscle while being busy with a 9-5 job —
Work and other responsibilities are super important but this shouldn’t stop you from achieving your goals
—
Use this as an example to help you plan out your days.. you don’t need to take these examples literally to the tee
—
We all have different daily calories, but if you plan ur day out you can eat the right foods and make gains while being busy with your other responsibilities —
This is all interchangeable, you can have more than a banana for your 3pm snack, hit the gym at 6pm then have your dinner after the gym
—
And your late night snack is something like a protein shake before bed
—
If you found this helpful please let me know in the comments.. save or tag a friend!
—
Follow For more fitness and mindset tips
—
#hypertrophy #mealplans #mealplanning #buildingmuscle #buildingmuscles #teamselfcultured #getstronger #getshredded #TrainHarder #musclemass #musclegains #musclegrowth @physiqueandstrength
6,840 46 18 November, 2019