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Movement of the week- JUMP SQUATS!

The jump squat, is a full-body exercise that requires no equipment and primarily works the legs and midsection -- specifically, the gluteus maximus, hamstrings, abdominals, quadriceps and calves -- by alternately stretching and contracting the muscles, Correct performance can help athletes in numerous sports. For example, it can improve the vertical jump in basketball and explosiveness in football.

Beginners should practice stationary squats before attempting to jump. Once you've mastered the hip-hinge mechanism, start with small jumps and focus on your landing mechanics. As you progress in your training, start jumping onto elevated platforms such as a box. Start by facing a box that is 6 inches high and land on the box in a squatting position. Pause, stand straight up, take a backward step down and repeat.

#jumpsquats #compoundexercises #explosiveexercise #jumphigher #plyometrics #fitnesscoach #fitfam #houston #texas #functionalmovement #fatburn #physicalconditioning #athlete #heartratetraining #constructmytemple #leanmuscle @constructmytemple 
Video credit goes the one and only @merkropolis.media 💣📷📽🎬 Shout out to @davidtn7 for allowing us to use the temple construction facility to shoot these cool videos!

Movement of the week- JUMP SQUATS!

The jump squat, is a full-body exercise that requires no equipment and primarily works the legs and midsection -- specifically, the gluteus maximus, hamstrings, abdominals, quadriceps and calves -- by alternately stretching and contracting the muscles, Correct performance can help athletes in numerous sports. For example, it can improve the vertical jump in basketball and explosiveness in football.

Beginners should practice stationary squats before attempting to jump. Once you've mastered the hip-hinge mechanism, start with small jumps and focus on your landing mechanics. As you progress in your training, start jumping onto elevated platforms such as a box. Start by facing a box that is 6 inches high and land on the box in a squatting position. Pause, stand straight up, take a backward step down and repeat.

#jumpsquats #compoundexercises #explosiveexercise #jumphigher #plyometrics #fitnesscoach #fitfam #houston #texas #functionalmovement #fatburn #physicalconditioning #athlete #heartratetraining #constructmytemple #leanmuscle @constructmytemple
Video credit goes the one and only @merkropolis.media 💣📷📽🎬 Shout out to @davidtn7 for allowing us to use the temple construction facility to shoot these cool videos!

1 1 5 hours ago
C'monBoard brings together the best fitness tips, so make sure to subscribe to our Fitness Newsletter. For a weekly news, simply go to our website and click the ‘Subscribe' button . [link in the bio]
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#gymmotivational #cardio #fitnessgirl #workout #fatloss #fitnesslifeclub #strong #fitfam #instafit #fam #gym #fitspo #girlswholift #strength #leanmuscle

C'monBoard brings together the best fitness tips, so make sure to subscribe to our Fitness Newsletter. For a weekly news, simply go to our website and click the ‘Subscribe' button . [link in the bio]
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#gymmotivational #cardio #fitnessgirl #workout #fatloss #fitnesslifeclub #strong #fitfam #instafit #fam #gym #fitspo #girlswholift #strength #leanmuscle

4 0 5 hours ago
Row, row, row your boat 
Gently down the stream 
Merrily merrily, merrily, merrily 
Life is but a dream…😂 Amazing exercise for shoulders and arms💪🔥 #row #boat #fitness #sport #befit #onlinetips #gymadict #personaltrainer #barthezzfitness #gym #gymlife #humble #hustlehard #funny #gymmotivation #powerlifting #nopainnogain #warmup #delts #shoulders #workout #health #helathylifestyle #bodybuilding #leanmuscle #getlean

Row, row, row your boat 
Gently down the stream 
Merrily merrily, merrily, merrily 
Life is but a dream…😂 Amazing exercise for shoulders and arms💪🔥 #row #boat #fitness #sport #befit #onlinetips #gymadict #personaltrainer #barthezzfitness #gym #gymlife #humble #hustlehard #funny #gymmotivation #powerlifting #nopainnogain #warmup #delts #shoulders #workout #health #helathylifestyle #bodybuilding #leanmuscle #getlean

3 0 5 hours ago
📚 Are you struggling with diet and training routines? "
 Tag/share with a friend if you enjoy the content/post.
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Follow me @fitness.workout_hub for daily nutritional & training advice
➖➖➖➖➖➖➖➖➖➖➖
#fitness#gym#bbg#body#bodybuilding#muscle#gains#beastmode#gymlife#fitfam#fitnessmotivation#workout#supplements#nutrition#shredded#fit#bodybuilder#eatclean#goals#change#transformation#motivation#health#life#look#leanmuscle#stength#protiens💪💪💪

📚 Are you struggling with diet and training routines? "
Tag/share with a friend if you enjoy the content/post.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow me @fitness.workout_hub for daily nutritional & training advice
➖➖➖➖➖➖➖➖➖➖➖
#fitness #gym #bbg #body #bodybuilding #muscle #gains #beastmode #gymlife #fitfam #fitnessmotivation #workout #supplements #nutrition #shredded #fit #bodybuilder #eatclean #goals #change #transformation #motivation #health #life #look #leanmuscle #stength #protiens💪💪💪

0 0 5 hours ago
Work is being done.....$$
#hunk #bodybuilding  #fitness #goals 
#leanmuscle #sixpack #hardworkpaysoff💪

Work is being done.....$$
#hunk #bodybuilding #fitness #goals
#leanmuscle #sixpack #hardworkpaysoff💪

1 0 5 hours ago
Food for thought: How long will you stay motivated if you don’t see progress on the scale?🧐⠀
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Here are some prime examples to why the scale should not be your only measurement of success. Especially, for those that workout. The number on the scale will have you believing you are a failure if it doesn’t move in the downward direction. ⠀
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I believe in tracking inches📏, dress 👗size changes, side by side photos📸, and the compliments of others🙌🏾🙏🏾. ⠀
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This journey will take us for a ride, but the way we track will determine the terrain. ⠀
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I know...I can be a bit of a numbers/data geek...so what that’s just me🤓😛. ⠀
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Stay Motivated and Trust the process because you will get there. 😉👍🏾⠀
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#motivationmonday #mondaymotivation #100daysofketo #weightlossjourney #fatlossjourney #leanbody #leanmuscle #ketocommunity #ketocommitted #ketoadapted #ketoaf #ketogirl #ketofriendly #ketojourney #ketotransformation #lowcarblifestyle #lowcarblife #highfat #exercisemotivation #dailymotivation #goalfocused #slowandsteady #transformationtuesday #weightlosstransformation #strongbody #determination #fitnessmotivation #bestoftheday #nevergiveup #hardworkpaysoffs

Food for thought: How long will you stay motivated if you don’t see progress on the scale?🧐⠀

Here are some prime examples to why the scale should not be your only measurement of success. Especially, for those that workout. The number on the scale will have you believing you are a failure if it doesn’t move in the downward direction. ⠀

I believe in tracking inches📏, dress 👗size changes, side by side photos📸, and the compliments of others🙌🏾🙏🏾. ⠀

This journey will take us for a ride, but the way we track will determine the terrain. ⠀

I know...I can be a bit of a numbers/data geek...so what that’s just me🤓😛. ⠀

Stay Motivated and Trust the process because you will get there. 😉👍🏾⠀













#motivationmonday #mondaymotivation #100daysofketo #weightlossjourney #fatlossjourney #leanbody #leanmuscle #ketocommunity #ketocommitted #ketoadapted #ketoaf #ketogirl #ketofriendly #ketojourney #ketotransformation #lowcarblifestyle #lowcarblife #highfat #exercisemotivation #dailymotivation #goalfocused #slowandsteady #transformationtuesday #weightlosstransformation #strongbody #determination #fitnessmotivation #bestoftheday #nevergiveup #hardworkpaysoffs

2 1 5 hours ago
Time to change some habits,, #workout#leanmuscle#change#happyface#motivation,,,💪✌

Time to change some habits,, #workout #leanmuscle #change #happyface #motivation,,,💪✌

6 0 5 hours ago
Click Save or even Share my recipe, you can come back to this recipe when you fancy a change especially if you have already got plans tonight. It’s my absolute favourite when it’s warm and you want something light. It’s a side salad 🥗but i am so bloody hot today. Here is a bed of spinach , mushrooms cooked with garlic, ginger and onion with olive oil. To make sauce I’ve done rice  vinegar, balsamic vinegar, teaspoon of honey 🍯. Absolutely delicious 😋 and super quick. Cooking from scratch is the secret to lean up. Never ever sacrifice a meal time with s**% food. What is the point? Save and share lovelies and let me know how you get on. Oh and to finish, a good quality parmesan cheese 🧀. #parmesan #parmesancheese #mushrooms #spinach #onion #garlic #ginger #balsamicvinegar #ricevinegar #size18 to #size14 
#homemadefood #wholefoods #wholefoodmarket #eatyourselfhealthy #eatyourselflean #leanmuscle #dinner #mumlife #mumgoals #thanetmums #kent #thanet #margate

Click Save or even Share my recipe, you can come back to this recipe when you fancy a change especially if you have already got plans tonight. It’s my absolute favourite when it’s warm and you want something light. It’s a side salad 🥗but i am so bloody hot today. Here is a bed of spinach , mushrooms cooked with garlic, ginger and onion with olive oil. To make sauce I’ve done rice vinegar, balsamic vinegar, teaspoon of honey 🍯. Absolutely delicious 😋 and super quick. Cooking from scratch is the secret to lean up. Never ever sacrifice a meal time with s**% food. What is the point? Save and share lovelies and let me know how you get on. Oh and to finish, a good quality parmesan cheese 🧀. #parmesan #parmesancheese #mushrooms #spinach #onion #garlic #ginger #balsamicvinegar #ricevinegar #size18 to #size14
#homemadefood #wholefoods #wholefoodmarket #eatyourselfhealthy #eatyourselflean #leanmuscle #dinner #mumlife #mumgoals #thanetmums #kent #thanet #margate

0 0 5 hours ago
Monday morning classes couldn’t be better😊🙌🏼💪🏽
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Well done guys for starting your week strong 💪🏽 Coach Anna x
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Live Life Better 💯
#powerwave #powerwavebromley #healthyeating #mealplan #food #diet #fatloss #nutritiontips #healthymealideas #healthyrecipes #health #time #just20minutes #hiitworkout #fitnessclass #superfood #groupworkout #groupx #leanmuscle #burncalories #sweat #strong #fitness #fit #fitfam #fitspo #fitnessgoals #besomebody #meraki

Monday morning classes couldn’t be better😊🙌🏼💪🏽
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Well done guys for starting your week strong 💪🏽 Coach Anna x
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Live Life Better 💯
#powerwave #powerwavebromley #healthyeating #mealplan #food #diet #fatloss #nutritiontips #healthymealideas #healthyrecipes #health #time #just20minutes #hiitworkout #fitnessclass #superfood #groupworkout #groupx #leanmuscle #burncalories #sweat #strong #fitness #fit #fitfam #fitspo #fitnessgoals #besomebody #meraki

11 1 5 hours ago
Never thought id get back to my old clothes, i always said one day, but who knew the day would be today 🤗🤗🤗 ✅✅✅✅✅✅✅✅✅
I was 146! When i started my weight-loss journey , Now im 134

On the left picture i was 135 in 2015, 17 years old and as you can tell my pants fit loose ✅✅✅✅✅✅✅✅✅✅
On the right i fill in my pants much more even tho im 134, because i have lost fat, but have gained lean muscle 💪🏼😊👌🏼 #progress#21yearsold#leanmuscle#weightloss#letgetit#motivation#herbalife#herbaltea#fiber#aloe#formula1#protein#ultimateplan#todaynottomorrow

Never thought id get back to my old clothes, i always said one day, but who knew the day would be today 🤗🤗🤗 ✅✅✅✅✅✅✅✅✅
I was 146! When i started my weight-loss journey , Now im 134

On the left picture i was 135 in 2015, 17 years old and as you can tell my pants fit loose ✅✅✅✅✅✅✅✅✅✅
On the right i fill in my pants much more even tho im 134, because i have lost fat, but have gained lean muscle 💪🏼😊👌🏼 #progress #21yearsold #leanmuscle #weightloss #letgetit #motivation #herbalife #herbaltea #fiber #aloe #formula1 #protein #ultimateplan #todaynottomorrow

4 0 6 hours ago
#MotivationMonday
Just ask yourself, “What’s my next level, and have I hit it yet?”💪🏾 Workout:
Weighted(11lb) Dynamic Pull Up Jumps
3 x 10

Dumb Bell Press
4 x 15

Clean Eating

Intermittent Fasting 75%
Training 25%
Spirit 100% "Shop now for fitness apparel @ https://lightlifefitness.com/shop
Follow us on IG Light Life Fitness and DM or text us (951)322-0536 for details on how to receive your best body! Meal & Fitness Consulting! Training Inquiries! Testimonials Speaking Engagements etc. #SUPERnatural
Results. #IlluminavitAutemVitam
We see you COACH @riangainzzz

Music by Amazing Artist @iamdanielpeter This cover song to “No Letting Go🎶 Was produced by the talented squad of @rated_tg and @writtenbyjtl
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#ReceiveIt #Grace #fitnessaddict #gethealthy #healthylife #fitnessgoals
#healthyeating #fitapparel #apparel #believe #chest #motivationalmonday
#marathontraining #nopainnogain #getstrong #personaltrainer #beastmode #aesthetic #strength #fitmodel #back #pullups #fitfam #leanmuscle #lightlifefitness

#MotivationMonday
Just ask yourself, “What’s my next level, and have I hit it yet?”💪🏾 Workout:
Weighted(11lb) Dynamic Pull Up Jumps
3 x 10

Dumb Bell Press
4 x 15

Clean Eating

Intermittent Fasting 75%
Training 25%
Spirit 100% "Shop now for fitness apparel @ https://lightlifefitness.com/shop
Follow us on IG Light Life Fitness and DM or text us (951)322-0536 for details on how to receive your best body! Meal & Fitness Consulting! Training Inquiries! Testimonials Speaking Engagements etc. #SUPERnatural
Results. #IlluminavitAutemVitam
We see you COACH @riangainzzz

Music by Amazing Artist @iamdanielpeter This cover song to “No Letting Go🎶 Was produced by the talented squad of @rated_tg and @writtenbyjtl
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#ReceiveIt #Grace #fitnessaddict #gethealthy #healthylife #fitnessgoals
#healthyeating #fitapparel #apparel #believe #chest #motivationalmonday
#marathontraining #nopainnogain #getstrong #personaltrainer #beastmode #aesthetic #strength #fitmodel #back #pullups #fitfam #leanmuscle #lightlifefitness

7 0 6 hours ago
Team Monday AM! A big shoutout for Jamie who’s killing the front desk making sure the studio is sparkling and ready for you! He’s the best! Amazing Monday tribe sweating at 830AM with me @monkeymix! Thank you for your hard work and smiles! After class Jamie and I grabbed our @brookkebell post @pedalsouthpas selfie! Grab yours and tag us!!! Happy Monday!

Team Monday AM! A big shoutout for Jamie who’s killing the front desk making sure the studio is sparkling and ready for you! He’s the best! Amazing Monday tribe sweating at 830AM with me @monkeymix! Thank you for your hard work and smiles! After class Jamie and I grabbed our @brookkebell post @pedalsouthpas selfie! Grab yours and tag us!!! Happy Monday!

10 4 6 hours ago
Happiness is hard. Sometimes just stretching in the sun is all the smile you can muster today...feel the wind in your hair and the ground under your feet. Enjoy even those few seconds.

Happiness is hard. Sometimes just stretching in the sun is all the smile you can muster today...feel the wind in your hair and the ground under your feet. Enjoy even those few seconds.

22 2 6 hours ago
PR Time 🏅 
Yesterdays deadlift session I managed a new personal record of a 155kg deadlift. Adding only 2.5kg onto my previous lift but my form was so much better now as well. I don’t focus on strength training too much but it’s fun to mix it up in your workout routine!
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Ignore the facials they help with the lift😂
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That 170kg target is coming soon🙏🏻⌚️
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#deadlift #gym #physiqapparel #teamphysiq #gymshark #personalrecord #backworkout #legworkout #muscle #bodybuilding #gymmotivation #gettingstronger #lifting #keeplifting #leanmuscle #gymlife #fitnessmotivation #fitness

PR Time 🏅
Yesterdays deadlift session I managed a new personal record of a 155kg deadlift. Adding only 2.5kg onto my previous lift but my form was so much better now as well. I don’t focus on strength training too much but it’s fun to mix it up in your workout routine!
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Ignore the facials they help with the lift😂
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That 170kg target is coming soon🙏🏻⌚️
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#deadlift #gym #physiqapparel #teamphysiq #gymshark #personalrecord #backworkout #legworkout #muscle #bodybuilding #gymmotivation #gettingstronger #lifting #keeplifting #leanmuscle #gymlife #fitnessmotivation #fitness

25 8 6 hours ago
Repost from @mikebreslin815 using @RepostRegramApp - I was hoping that the #lifters, #fitness folks and #FBBs that follow me/I follow could make a recommendation on #mealprep service companies. I’m looking for recommendations on #premademeals that focus on lean meats, vegetables and other healthy stuff. Appreciate any thoughts. #training #nutrition #leanmuscle

Repost from @mikebreslin815 using @RepostRegramApp - I was hoping that the #lifters, #fitness folks and #FBBs that follow me/I follow could make a recommendation on #mealprep service companies. I’m looking for recommendations on #premademeals that focus on lean meats, vegetables and other healthy stuff. Appreciate any thoughts. #training #nutrition #leanmuscle

0 0 6 hours ago
✖❌मत 👀देख👉🏻 ऐ👰🏻 हँसीना 🚬मुझे 👆🏻तू 👩🏻‍🌾यूँ 😍“हँसते 😍हँसते” 💞मेरे🤡 कमीने 🤝🏻दोस्तों 💤ने 👀देख 👫लिया 💤तो 🗣कहेंगें“👰🏻भाभी 🙏🏼नमस्ते🙏🏼नमस्ते”🤣🤣 ONE LIFE baby ✌️✌️ #sixpackabs  #leanmuscle #leanbody #keepgoing #keepmotivating #faisusquad❤ #kbye

✖❌मत 👀देख👉🏻 ऐ👰🏻 हँसीना 🚬मुझे 👆🏻तू 👩🏻‍🌾यूँ 😍“हँसते 😍हँसते” 💞मेरे🤡 कमीने 🤝🏻दोस्तों 💤ने 👀देख 👫लिया 💤तो 🗣कहेंगें“👰🏻भाभी 🙏🏼नमस्ते🙏🏼नमस्ते”🤣🤣 ONE LIFE baby ✌️✌️ #sixpackabs #leanmuscle #leanbody #keepgoing #keepmotivating #faisusquad#kbye

20 1 6 hours ago
▪️Nesse Domingo participei da 1ª Imersão em Fisioterapia Respiratória, palestrei sobre Treinamento Muscular Inspiratório, o evento foi organizado pela @rhcursossaude
Uma turma de altíssimo nível, interagiram bastante, muitos questionamentos.
Transmitir conhecimento não é apenas falar o que sabe, mas inspirar novas ideias, o conhecimento não é pra ser guardado a sete chaves e sim pra ser compartilhado e dividido. Não tenha medo de repassar seus conhecimentos. Aos alunos presentes, muitíssimo obrigado pelo Feedback positivo.
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Dr. Wilmington Santos | Fisioterapeuta☤
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🔞Comentário desnecessário será EXCLUÍDO e BLOQUEADO🚫
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🛐Thanks God🙏🏻
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🙌🏻 GRATIDÃO
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🇺🇸❗TRANSLATION IN COMMENTS❗🇺🇸
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✅MARQUEM SEUS AMIGOS✅
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✅TAG YOUR FRIENDS✅
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❗PROCURE UM FISIOTERAPEUTA❗
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#musclegain #muscle #gym #leanmuscle #fit #fitnesstips #highprotein #musclebuilding #sportsnutrition #proteins #musclemania #gainz #gainzz #makinggainz #getstrong #strengthtraining #weightgain #fittips #trainlikeabeast #trainhardorgohome #sixpackabs #getshredded #musclegains #fitgram #fitnessfam #gymtips #strengthening #journeytofit #gainz 🐍⚡️

▪️Nesse Domingo participei da 1ª Imersão em Fisioterapia Respiratória, palestrei sobre Treinamento Muscular Inspiratório, o evento foi organizado pela @rhcursossaude
Uma turma de altíssimo nível, interagiram bastante, muitos questionamentos.
Transmitir conhecimento não é apenas falar o que sabe, mas inspirar novas ideias, o conhecimento não é pra ser guardado a sete chaves e sim pra ser compartilhado e dividido. Não tenha medo de repassar seus conhecimentos. Aos alunos presentes, muitíssimo obrigado pelo Feedback positivo.
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Dr. Wilmington Santos | Fisioterapeuta☤
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🔞Comentário desnecessário será EXCLUÍDO e BLOQUEADO🚫
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🛐Thanks God🙏🏻
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🙌🏻 GRATIDÃO
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🇺🇸❗TRANSLATION IN COMMENTS❗🇺🇸
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✅MARQUEM SEUS AMIGOS✅
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✅TAG YOUR FRIENDS✅
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❗PROCURE UM FISIOTERAPEUTA❗
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#musclegain #muscle #gym #leanmuscle #fit #fitnesstips #highprotein #musclebuilding #sportsnutrition #proteins #musclemania #gainz #gainzz #makinggainz #getstrong #strengthtraining #weightgain #fittips #trainlikeabeast #trainhardorgohome #sixpackabs #getshredded #musclegains #fitgram #fitnessfam #gymtips #strengthening #journeytofit #gainz 🐍⚡️

86 23 6 hours ago
หนทางสู่มาราธอนแรกของอิ้มวันที่ 109
Diet day 71 (เหลือเวลาอีก 3 วัน)
70 วันที่ผ่านมาของไดเอ็ตรอบนี้รู้สึกยังไง??
ไม่ค่อยรู้สึกเครียดหรือดราม่าเท่ารอบของปีก่อนค่ะ มีช่วงนึงเหมือนร่างกายแทบไม่เปลี่ยนเลย เหมือนเดิมซัก 2 วีค แต่ไม่ท้อถอยค่ะ ก็ก้มหน้าทำเหมือนเดิมที่เคยทำทุกวัน หลัง 2 วีคที่มันไม่เปลี่ยน โอ้โหลงฮวบๆ ลีนเร็วทันตาจนมาถึงวันนี้คือ “ไดเอ็ตทัน”ค่ะ
รอบนี้ขยันมากแบบมากมาก กินดีแทบไม่งอแง กินอาหารซ้ำๆวนๆเดิมๆ กินให้แค่มันหมดมันถึง แล้วก็เล่นเวทให้ดี เบิร์นแฟตขาดแค่ 1 วันที่ท้องเสียไม่มีแรง นอกนั้นไม่เคยขาดซักวันค่ะ ขยันมากในทุกเรื่อง จิตใจผ่องใสร่าเริงมีความสุขมาก
ผลลัพธ์คงเห็นได้ด้วยตาเปล่าโดยไม่ต้องวัดเป็นตัวเลขค่ะ ลีนลงตามกระบวนการของร่างกาย ไม่ได้เร็วค่ะ เพราะถ้าไดเอ็ตจริงจังแบบอิ้มคือยังไงก็ลีนตามนี้อยู่แล้วค่ะ อิ้มไม่ใช่ยอดมนุษย์ที่จะลีนเร็วกว่าคนปกติ แต่แค่ขยันมาก ขยันจริงๆ และใจอิ้มเอาไม่วอกแวกค่ะ (ไม่กินอาหารเสริทอะไรเลย เวย์ไม่กิน ยาไม่เคยคิดจะใช้ค่ะ)
70 วันที่ผ่านมานับถือตัวเองมากขึ้นเยอะ รู้ถึงขีดจำกัดของความอดทนของตัวเอง และความตั้งใจ พยายามของตัวเองว่ามีมากกว่าที่เคยรู้อีกค่ะ
“บิกินี ชุดว่ายน้ำรออยู่ และร่างอิ้มพร้อมมากแล้วค่ะ” #howtogomarathon #mymarathon #trainerimp #gym #gymday #gymmotivation #passion #inspiration #workout #workoutmode #staystrong #eatcleantrainmean #exercise #fit #fitme #fitandfirm #exercisemotivation #strongwomen #รับเทรนออนไลน์ #รับเทรนตัวต่อตัว #staystrong #leanmuscle #gymgirl #fitgirl #gymaddict #fitness #fitnessmotivation #fitnessgirl #abs #sixpack

หนทางสู่มาราธอนแรกของอิ้มวันที่ 109
Diet day 71 (เหลือเวลาอีก 3 วัน)
70 วันที่ผ่านมาของไดเอ็ตรอบนี้รู้สึกยังไง??
ไม่ค่อยรู้สึกเครียดหรือดราม่าเท่ารอบของปีก่อนค่ะ มีช่วงนึงเหมือนร่างกายแทบไม่เปลี่ยนเลย เหมือนเดิมซัก 2 วีค แต่ไม่ท้อถอยค่ะ ก็ก้มหน้าทำเหมือนเดิมที่เคยทำทุกวัน หลัง 2 วีคที่มันไม่เปลี่ยน โอ้โหลงฮวบๆ ลีนเร็วทันตาจนมาถึงวันนี้คือ “ไดเอ็ตทัน”ค่ะ
รอบนี้ขยันมากแบบมากมาก กินดีแทบไม่งอแง กินอาหารซ้ำๆวนๆเดิมๆ กินให้แค่มันหมดมันถึง แล้วก็เล่นเวทให้ดี เบิร์นแฟตขาดแค่ 1 วันที่ท้องเสียไม่มีแรง นอกนั้นไม่เคยขาดซักวันค่ะ ขยันมากในทุกเรื่อง จิตใจผ่องใสร่าเริงมีความสุขมาก
ผลลัพธ์คงเห็นได้ด้วยตาเปล่าโดยไม่ต้องวัดเป็นตัวเลขค่ะ ลีนลงตามกระบวนการของร่างกาย ไม่ได้เร็วค่ะ เพราะถ้าไดเอ็ตจริงจังแบบอิ้มคือยังไงก็ลีนตามนี้อยู่แล้วค่ะ อิ้มไม่ใช่ยอดมนุษย์ที่จะลีนเร็วกว่าคนปกติ แต่แค่ขยันมาก ขยันจริงๆ และใจอิ้มเอาไม่วอกแวกค่ะ (ไม่กินอาหารเสริทอะไรเลย เวย์ไม่กิน ยาไม่เคยคิดจะใช้ค่ะ)
70 วันที่ผ่านมานับถือตัวเองมากขึ้นเยอะ รู้ถึงขีดจำกัดของความอดทนของตัวเอง และความตั้งใจ พยายามของตัวเองว่ามีมากกว่าที่เคยรู้อีกค่ะ
“บิกินี ชุดว่ายน้ำรออยู่ และร่างอิ้มพร้อมมากแล้วค่ะ” #howtogomarathon #mymarathon #trainerimp #gym #gymday #gymmotivation #passion #inspiration #workout #workoutmode #staystrong #eatcleantrainmean #exercise #fit #fitme #fitandfirm #exercisemotivation #strongwomen #รับเทรนออนไลน์ #รับเทรนตัวต่อตัว #staystrong #leanmuscle #gymgirl #fitgirl #gymaddict #fitness #fitnessmotivation #fitnessgirl #abs #sixpack

26 0 6 hours ago
Seriously, if you have no medical issues, completely banning or cutting out a specific food/food group is a set up for binging.
.
🔥Learn to eat your favorite foods in moderation. Just because you love doughnuts doesn’t mean you have to eat a dozen. .
💪🏽Learning self-control is realizing “oh wow, I don’t have to be afraid that I’ll never get this food again, so I do t have to eat it until I make myself sick.”
.
✅I said all of that to say this, if a diet tells you that you can no longer eat a food you love, it’s a terrible diet and a terrible set up for your mind.
.
💯Learning moderation may take time but it’s the ONLY way you’ll be able to stop the yo-yo weight loss cycle.
.
❤️Love you fam!
.
.
#FreedomFitness #personaltrainer #healthyfood #leanmuscle #weightloss #fatloss #muscle #transformation #fitness #health #healthy #macros #iifym #nutrition #strength #strong #abs #calories #diet #workout #strengthtraining #freedom #motivation #YouAreWorthy

Seriously, if you have no medical issues, completely banning or cutting out a specific food/food group is a set up for binging.
.
🔥Learn to eat your favorite foods in moderation. Just because you love doughnuts doesn’t mean you have to eat a dozen. .
💪🏽Learning self-control is realizing “oh wow, I don’t have to be afraid that I’ll never get this food again, so I do t have to eat it until I make myself sick.”
.
✅I said all of that to say this, if a diet tells you that you can no longer eat a food you love, it’s a terrible diet and a terrible set up for your mind.
.
💯Learning moderation may take time but it’s the ONLY way you’ll be able to stop the yo-yo weight loss cycle.
.
❤️Love you fam!
.
.
#FreedomFitness #personaltrainer #healthyfood #leanmuscle #weightloss #fatloss #muscle #transformation #fitness #health #healthy #macros #iifym #nutrition #strength #strong #abs #calories #diet #workout #strengthtraining #freedom #motivation #YouAreWorthy

9 1 6 hours ago
Sometimes i feel like giving up,
Then i remember i have a lot fuckers to prove wrong.... #photooftheday#tapered#shoulder#fitness#veins#naturalbodybuilding#bodybuilding#mondaymotivation#lean#ripped#shredded#leanmuscle#abs#sixpack#food#diet#nutrition#health#onitsukatiger#shoes#nike#workout#gym#functionaltraining#running#quads#squats#🏋️‍♂️#🏃‍♂️#💪

Sometimes i feel like giving up,
Then i remember i have a lot fuckers to prove wrong.... #photooftheday #tapered #shoulder #fitness #veins #naturalbodybuilding #bodybuilding #mondaymotivation #lean #ripped #shredded #leanmuscle #abs #sixpack #food #diet #nutrition #health #onitsukatiger #shoes #nike #workout #gym #functionaltraining #running #quads #squats#🏋️‍♂️#🏃‍♂️#💪

23 5 6 hours ago

Top #leanmuscle posts

Happy sunny Monday ☀️. Time to workout and give the best 🌿😉 .
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#sunismedicine #photoshoot thanks to @blackmagictea #fitnessmodel #selflove #happy #leanmuscle #gym #abs #fitover40 #fitness #fitnessjourney #fitnesslifestyle #bossladiesmindset #personaltrainer #luxembourg #luxembourgcity #luxembourgville #coach #

Happy sunny Monday ☀️. Time to workout and give the best 🌿😉 .
.
.
.
.
————————————
#sunismedicine #photoshoot thanks to @blackmagictea #fitnessmodel #selflove #happy #leanmuscle #gym #abs #fitover40 #fitness #fitnessjourney #fitnesslifestyle #bossladiesmindset #personaltrainer #luxembourg #luxembourgcity #luxembourgville #coach #

400 10 14 hours ago
Doing it for all the women I know who are so talented but couldn’t do anything about it in order to lead a life others defined for them. 
This is from one of my notes I wrote few weeks back when I was going through injuries and I had no motivation to go to the gym. So I started thinking about why did I start this and What’s my long term goal. I want to inspire myself enough before inspiring others. I hope one day I will...

Doing it for all the women I know who are so talented but couldn’t do anything about it in order to lead a life others defined for them.
This is from one of my notes I wrote few weeks back when I was going through injuries and I had no motivation to go to the gym. So I started thinking about why did I start this and What’s my long term goal. I want to inspire myself enough before inspiring others. I hope one day I will...

269 8 8 hours ago
🔥At home circuits🔥
.
Follow @dancudes !
.
For anyone who thinks you can't get a great workout at home, they are mistaken. You can easily get a killer workout as long as you have gravity. There is literally no excuse. You'll notice some similar exercises to previous posts with simple modifications in the intensity throughout the workout. The first circuit is more about how many reps you can get in a given time starting from 60 seconds per exercise and working our way down to 30 seconds per exercise with the idea being that the less time you have to work the harder you're going to have to work. This is a great way to train in that you can try and beat your reps next workout. The second circuit is more rep based in that it is not so much how many reps you get but rather the time it takes to complete the workout. This gives you a good, tangible way to measure progress as you have a time to beat for the next time you perform the circuit. Notice the simplicity of the workouts being simple bodyweight movements and nothing fancy. You can swap really any exercise or regressions of the exercises currently used to suit your own fitness level and get a killer workout literally in the comfort of your own home.
.
➡️Follow @dancudes
➡️Follow @dancudes
➡️Follow @dancudes
_____________________
#workoutroutine #gymmotivation #leanmuscle #musclegain #workouts #fatlossjourney #weightgain #musclebuilding #leangains #sportsnutrition #getinshape #fitnesschallenge #weightlosscoach #proteins #jacked #losefat #getshredded #sixpackabs #musclemass #gainsville #gainmuscle #musclegains #caloriedeficit #gymtips #gains💪 #goodworkout #legdayworkout #cardio✔️ #preworkoutsnack

🔥At home circuits🔥
.
Follow @dancudes !
.
For anyone who thinks you can't get a great workout at home, they are mistaken. You can easily get a killer workout as long as you have gravity. There is literally no excuse. You'll notice some similar exercises to previous posts with simple modifications in the intensity throughout the workout. The first circuit is more about how many reps you can get in a given time starting from 60 seconds per exercise and working our way down to 30 seconds per exercise with the idea being that the less time you have to work the harder you're going to have to work. This is a great way to train in that you can try and beat your reps next workout. The second circuit is more rep based in that it is not so much how many reps you get but rather the time it takes to complete the workout. This gives you a good, tangible way to measure progress as you have a time to beat for the next time you perform the circuit. Notice the simplicity of the workouts being simple bodyweight movements and nothing fancy. You can swap really any exercise or regressions of the exercises currently used to suit your own fitness level and get a killer workout literally in the comfort of your own home.
.
➡️Follow @dancudes
➡️Follow @dancudes
➡️Follow @dancudes
_____________________
#workoutroutine #gymmotivation #leanmuscle #musclegain #workouts #fatlossjourney #weightgain #musclebuilding #leangains #sportsnutrition #getinshape #fitnesschallenge #weightlosscoach #proteins #jacked #losefat #getshredded #sixpackabs #musclemass #gainsville #gainmuscle #musclegains #caloriedeficit #gymtips #gains💪 #goodworkout #legdayworkout #cardio✔️ #preworkoutsnack

1,763 30 12 hours ago
How lean people STAY lean ⤵️
⠀
Know those fit people who stay lean even though they party & go out to eat every weekend?
⠀
Can be a bit annoying, right?
⠀
Well, you may see what they’re doing once on the weekend...
⠀
Or some of the time...
⠀
But you aren’t seeing what they’re doing MOST of the time.
⠀
Truth is, lean people are making lean choices daily.
⠀
They’ve built “Lean Habits.”
⠀
Many-a-folk make the mistake of following a plan without ever thinking about how they’ll maintain it. They lose weight, but then go right back to what they were doing before...
⠀
Consequently, putting them right back where they started. 😕
⠀
💥 If you want to get & stay lean forever, you NEED to develop habits to reflect the lifestyle of your new, leaner self!
⠀
These six lean habits are a great place to start.
⠀
1️⃣ Exercise & Move Daily
⠀
Regular exercise speeds up your metabolism, and it builds momentum to make better food choices.
⠀
For me, this means 3-4 lifting sessions per week plus 10-15k average steps daily.
⠀
2️⃣ Stay Aware of Your Body Stats
⠀
It’ll keep you from “accidentally” gaining 10-20 lbs.
⠀
I like to weigh myself daily and look at weekly averages + take waist & chest measures every 4-6 weeks.
⠀
3️⃣ Eat Similar Foods Most Days
⠀
This decreases the number of food-related decisions you make.
⠀
Why does that help? —> the more food decisions you make, the more likely you’ll be to make a “bad” choice.
⠀
4️⃣ Learn How To Read & Control Hunger
⠀
You've gotta understand the difference between physical & mental hunger...
⠀
If you’re *really* hungry, you’ll eat anything.
If you crave a specific food, that’s mental.
⠀
The foods you eat most days (number 3) should help you get & stay full.
⠀
5️⃣ Prioritize Your Workouts & Meals
⠀
Wake up and have a clear understanding of what you’re going to eat and how you'll stay active.
⠀
Things won’t always go according to plan… but some planning beats none, and it’ll reduce the chance you emotionally eat a sleeve of Oreo’s 🤪
⠀
6️⃣ Always Get Back on Track
⠀
Don’t let one night out turn into a week of bad choices. Consistency beats perfection 🤗
⠀
~
⠀
What are some strategies or habits that help you stay on track? Share 'em down below!

How lean people STAY lean ⤵️

Know those fit people who stay lean even though they party & go out to eat every weekend?

Can be a bit annoying, right?

Well, you may see what they’re doing once on the weekend...

Or some of the time...

But you aren’t seeing what they’re doing MOST of the time.

Truth is, lean people are making lean choices daily.

They’ve built “Lean Habits.”

Many-a-folk make the mistake of following a plan without ever thinking about how they’ll maintain it. They lose weight, but then go right back to what they were doing before...

Consequently, putting them right back where they started. 😕

💥 If you want to get & stay lean forever, you NEED to develop habits to reflect the lifestyle of your new, leaner self!

These six lean habits are a great place to start.

1️⃣ Exercise & Move Daily

Regular exercise speeds up your metabolism, and it builds momentum to make better food choices.

For me, this means 3-4 lifting sessions per week plus 10-15k average steps daily.

2️⃣ Stay Aware of Your Body Stats

It’ll keep you from “accidentally” gaining 10-20 lbs.

I like to weigh myself daily and look at weekly averages + take waist & chest measures every 4-6 weeks.

3️⃣ Eat Similar Foods Most Days

This decreases the number of food-related decisions you make.

Why does that help? —> the more food decisions you make, the more likely you’ll be to make a “bad” choice.

4️⃣ Learn How To Read & Control Hunger

You've gotta understand the difference between physical & mental hunger...

If you’re *really* hungry, you’ll eat anything.
If you crave a specific food, that’s mental.

The foods you eat most days (number 3) should help you get & stay full.

5️⃣ Prioritize Your Workouts & Meals

Wake up and have a clear understanding of what you’re going to eat and how you'll stay active.

Things won’t always go according to plan… but some planning beats none, and it’ll reduce the chance you emotionally eat a sleeve of Oreo’s 🤪

6️⃣ Always Get Back on Track

Don’t let one night out turn into a week of bad choices. Consistency beats perfection 🤗

~

What are some strategies or habits that help you stay on track? Share 'em down below!

5,825 122 10 hours ago
🔥Lower body workouts for muscle and strength🔥
.
Follow @dancudes !
.
As with training the upper body, we can manipulate certain variables in load and volume to reach specific goals in developing strength or hypertrophy. However, with the lower body, we can even change some of the exercises in addition to laid and volume to train for a particular goal do to the nature of the muscle group. For hypertrophy work, we want to stay in the 8 to 10 and sometimes 15 rep range due to the fatigue resistant nature of the lower body, sticking with about 60-75%1RM. Things like back squats, Bulgarian lunges and even hyperextensions are perfect to build a well functioned lower body and develop size and mass in the glutes, quads and hamstrings. When it comes to strength, however, nothing beats the basics of deadlifts as the primary lift in the workout. I also like adding heavy hip thrusts and sled pushes and drags which build not only strength but even explosive power as well. I also like adding  heavy leg presses instead of heavy squats with deadlifts as I feel most people shouldn't be doing heavy amounts of both on the same day as that can be more detrimental than healthy for majority of the people. For strength work, you'll notice a massive drop in volume as we are working in a 4 to 8 rep range, but a significant increase in load as we approach more of a 75-90% 1RM load.  You got to ensure your training for both if you want the benefits of being a well functional and explosive athlete and trainee.
.
➡️Follow @dancudes
➡️Follow @dancudes
➡️Follow @dancudes
_____________________
#squat #legday #leanmuscle #musclegain #gymmotivation #musclebuilding #leangains #weightgain #fitnesschallenge #postworkoutmeal #liftweights #jacked #getinshape #musclefood #weightlosscoach #losefat #musclemass #gainsville #buildingmuscle #journeytofit #trainhardorgohome #trainlikeabeast #musclegrowth  #workouttips #gains💪 #legdayworkout #preworkoutsnack #postworkoutsnack

🔥Lower body workouts for muscle and strength🔥
.
Follow @dancudes !
.
As with training the upper body, we can manipulate certain variables in load and volume to reach specific goals in developing strength or hypertrophy. However, with the lower body, we can even change some of the exercises in addition to laid and volume to train for a particular goal do to the nature of the muscle group. For hypertrophy work, we want to stay in the 8 to 10 and sometimes 15 rep range due to the fatigue resistant nature of the lower body, sticking with about 60-75%1RM. Things like back squats, Bulgarian lunges and even hyperextensions are perfect to build a well functioned lower body and develop size and mass in the glutes, quads and hamstrings. When it comes to strength, however, nothing beats the basics of deadlifts as the primary lift in the workout. I also like adding heavy hip thrusts and sled pushes and drags which build not only strength but even explosive power as well. I also like adding heavy leg presses instead of heavy squats with deadlifts as I feel most people shouldn't be doing heavy amounts of both on the same day as that can be more detrimental than healthy for majority of the people. For strength work, you'll notice a massive drop in volume as we are working in a 4 to 8 rep range, but a significant increase in load as we approach more of a 75-90% 1RM load. You got to ensure your training for both if you want the benefits of being a well functional and explosive athlete and trainee.
.
➡️Follow @dancudes
➡️Follow @dancudes
➡️Follow @dancudes
_____________________
#squat #legday #leanmuscle #musclegain #gymmotivation #musclebuilding #leangains #weightgain #fitnesschallenge #postworkoutmeal #liftweights #jacked #getinshape #musclefood #weightlosscoach #losefat #musclemass #gainsville #buildingmuscle #journeytofit #trainhardorgohome #trainlikeabeast #musclegrowth #workouttips #gains💪 #legdayworkout #preworkoutsnack #postworkoutsnack

3,510 52 21 July, 2019
I feel happy. Most of the time I truly feel this way. 🌸 Effort that you put in your body by exercising and eating well pays off, doesn't it? 🙋🏻‍♀️ Same thing goes with your mind - the more you control your thoughts, talk with people consciously, meditate, read books and try to feel good feelings towards others instead of resentment or jealousy - I promise, results are miraculous!  And even if sometimes you have to force yourself to do your practice - in the end it's all worth it. 🧠 Living a life everyday more and more conciously is a blessing that I am grateful for. 🙏

#fitgirl #girlwholift #fitnessaddict #fitbody #셀스타그램 #셀스타 #lithuaniangirl #vilnius # #strongwomen #gymmotivation #gymgirl #girlswithmuscle #brunette #darkhair #hair #fitnessgirl #gymrat #leanmuscle #mindfulness #thesecret #lawofattraction #meditation #consciousness #спортивныедевушки #брюнетка #фитнесклуб #gympliuslietuva #sportas

I feel happy. Most of the time I truly feel this way. 🌸 Effort that you put in your body by exercising and eating well pays off, doesn't it? 🙋🏻‍♀️ Same thing goes with your mind - the more you control your thoughts, talk with people consciously, meditate, read books and try to feel good feelings towards others instead of resentment or jealousy - I promise, results are miraculous! And even if sometimes you have to force yourself to do your practice - in the end it's all worth it. 🧠 Living a life everyday more and more conciously is a blessing that I am grateful for. 🙏

#fitgirl #girlwholift #fitnessaddict #fitbody #셀스타그램 #셀스타 #lithuaniangirl #vilnius # #strongwomen #gymmotivation #gymgirl #girlswithmuscle #brunette #darkhair #hair #fitnessgirl #gymrat #leanmuscle #mindfulness #thesecret #lawofattraction #meditation #consciousness #спортивныедевушки #брюнетка #фитнесклуб #gympliuslietuva #sportas

130 5 7 hours ago
Decide whether you wanna talk behind my back or about my back 😇
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.
#poolside #pool #swimwear #sunset #summer #leanmuscle #tuscany #valentino #instagood #sundowner

Decide whether you wanna talk behind my back or about my back 😇
.
.
.
.
#poolside #pool #swimwear #sunset #summer #leanmuscle #tuscany #valentino #instagood #sundowner

1,313 12 20 July, 2019
🔥New mixtape dropping soon..........
only kidding 😂
-
Was extremely nice to walk on the board walk at Jones beach this weekend. Watching the stars in front of the ocean was mesmerizing 🌠
-
Taking time to get away from it all is so important sometimes 🔑
-
Anytime you’re feeling stressed or preoccupied about something take a step back, appreciate the little things in life, & most importantly LIVE IN THE PRESENT MOMENT 😀
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.
.
.
———
Shorts by @jed_north 💧
———
#beachday #naturalbodybuilder #bodybuildingaddict #fatlosstips #upperbodyworkout #onlinecoaching #musclenation #musclebuildingprogram #personaltrainer #fatlosscoach #fitpro #burnfatfast #physiquecompetitor #buildingmuscle #getstronger #fitnesspro #physique #personaltrainers #bodybuilding #leanmuscle #beachvibes #liftingadvice #musclebuilding #bigarms #chestday #instagrambodybuilding #aestheticbodybuilding #jednorth #equinox #onlinepersonaltrainer

🔥New mixtape dropping soon..........
only kidding 😂
-
Was extremely nice to walk on the board walk at Jones beach this weekend. Watching the stars in front of the ocean was mesmerizing 🌠
-
Taking time to get away from it all is so important sometimes 🔑
-
Anytime you’re feeling stressed or preoccupied about something take a step back, appreciate the little things in life, & most importantly LIVE IN THE PRESENT MOMENT 😀
.
.
.
.
———
Shorts by @jed_north 💧
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#beachday #naturalbodybuilder #bodybuildingaddict #fatlosstips #upperbodyworkout #onlinecoaching #musclenation #musclebuildingprogram #personaltrainer #fatlosscoach #fitpro #burnfatfast #physiquecompetitor #buildingmuscle #getstronger #fitnesspro #physique #personaltrainers #bodybuilding #leanmuscle #beachvibes #liftingadvice #musclebuilding #bigarms #chestday #instagrambodybuilding #aestheticbodybuilding #jednorth #equinox #onlinepersonaltrainer

239 9 7 hours ago