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If you want to grow a stronger and more defined back, you want to incorporate some form of horizontal and vertical pulling in your training. Today, let's focus on the vertical pull by discussing two popular back exercises: The Pull-Up and Lat Pulldown.
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First of all, if we look at muscle activation research comparing the pull-up and lat pulldown, we don't see much difference in lat engagement. So for training your lats, these 2 exercises are similarly effective. But there are subtle differences between the two exercises to keep in mind. For one, pull-ups require more core stability since you move freely through space and need to keep a tight upper body. With the lat pulldown, you are locked into a machine that stabilizes you.
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Also, pull-ups can usually be considered more "functional" since you practice carrying around your own bodyweight. On the other hand, the benefit of lat pulldowns is that you can more easily control how much weight you lift. If you can't carry your own bodyweight yet, starting with lat pulldowns to build up your vertical pulling strength is a great option.
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On the second slide of this post, you can find an easy progression model for getting towards your first pull-up. Once you can pull 60-70% of your own bodyweight with the pulldown machine, you can practice with negative pull-ups and eventually transition into doing bodyweight pull-ups.
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1. Doma, K., Deakin, G. B., & Ness, K. F. (2013). Kinematic and electromyographic comparisons between chin-ups and lat-pull down exercises. Sports biomechanics, 12(3), 302-313.
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Music by @iamryanlittle - Seeing Double via @hellothematic

If you want to grow a stronger and more defined back, you want to incorporate some form of horizontal and vertical pulling in your training. Today, let's focus on the vertical pull by discussing two popular back exercises: The Pull-Up and Lat Pulldown.
-
First of all, if we look at muscle activation research comparing the pull-up and lat pulldown, we don't see much difference in lat engagement. So for training your lats, these 2 exercises are similarly effective. But there are subtle differences between the two exercises to keep in mind. For one, pull-ups require more core stability since you move freely through space and need to keep a tight upper body. With the lat pulldown, you are locked into a machine that stabilizes you.
-
Also, pull-ups can usually be considered more "functional" since you practice carrying around your own bodyweight. On the other hand, the benefit of lat pulldowns is that you can more easily control how much weight you lift. If you can't carry your own bodyweight yet, starting with lat pulldowns to build up your vertical pulling strength is a great option.
-
On the second slide of this post, you can find an easy progression model for getting towards your first pull-up. Once you can pull 60-70% of your own bodyweight with the pulldown machine, you can practice with negative pull-ups and eventually transition into doing bodyweight pull-ups.
-
1. Doma, K., Deakin, G. B., & Ness, K. F. (2013). Kinematic and electromyographic comparisons between chin-ups and lat-pull down exercises. Sports biomechanics, 12(3), 302-313.
-
Music by @iamryanlittle - Seeing Double via @hellothematic

PERSONAL TRAINERS ARE MORE THAN JUST A FITNESS INSTRUCTOR

To clients they are that extra push that they need in order to get from A to B in the quickest and most efficient way. We are a customer service.
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The services I provide are personal and bespoke to each client. Building relationships and a rapport with each lady creates trust and understanding. My programmes are specifically tailored to specific goals based on information that is stated at the beginning and thoroughout the clients journey.
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There are other aspects to my role such as counsellor, confidant and mentor as my role is so much more than just counting reps. The training is serious but we have fun.
.
I provide a safe environment and my clients get my full attention at all times. My ladies are pushed to their max effort capability, which usually they will phrase as “Torture- but in a good way”. I teach them how to train hard, execute exercises correctly and how to change their physiques.
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I ensure that they have a better understanding of their progress, with before and after photos/metrics each month along with as a detailed record of what they have achieved. This is essential in order to keep pushing them forward in terms of increasing strength and reaching goals.
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Any request from them- to me, is never to much too ask,  and any goal set by them with me - is never unachievable. .
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#personaltrainer #coach #fitness #personaltrainerwidnes #fitfam #bestjobever #strongwomen #fatloss #buildmuscle #bodybuilding #hypertrophy #instafit #gym #gymlife #trainhard #muscle #nutrition #diet #training #fitspo #fitlife #gymmotivation #gymshark #gymtime #gymsharkwomen #exercise

PERSONAL TRAINERS ARE MORE THAN JUST A FITNESS INSTRUCTOR

To clients they are that extra push that they need in order to get from A to B in the quickest and most efficient way. We are a customer service.
.
The services I provide are personal and bespoke to each client. Building relationships and a rapport with each lady creates trust and understanding. My programmes are specifically tailored to specific goals based on information that is stated at the beginning and thoroughout the clients journey.
.
There are other aspects to my role such as counsellor, confidant and mentor as my role is so much more than just counting reps. The training is serious but we have fun.
.
I provide a safe environment and my clients get my full attention at all times. My ladies are pushed to their max effort capability, which usually they will phrase as “Torture- but in a good way”. I teach them how to train hard, execute exercises correctly and how to change their physiques.
.
I ensure that they have a better understanding of their progress, with before and after photos/metrics each month along with as a detailed record of what they have achieved. This is essential in order to keep pushing them forward in terms of increasing strength and reaching goals.
.
Any request from them- to me, is never to much too ask, and any goal set by them with me - is never unachievable. .
.
.
.
#personaltrainer #coach #fitness #personaltrainerwidnes #fitfam #bestjobever #strongwomen #fatloss #buildmuscle #bodybuilding #hypertrophy #instafit #gym #gymlife #trainhard #muscle #nutrition #diet #training #fitspo #fitlife #gymmotivation #gymshark #gymtime #gymsharkwomen #exercise

𝐁𝐔𝐈𝐋𝐃 𝐀 𝐇𝐎𝐌𝐄 𝐖𝐎𝐑𝐊𝐎𝐔𝐓
𝐒𝐀𝐕𝐄 𝐅𝐎𝐑 𝐋𝐀𝐓𝐄𝐑📲
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Follow @TheTrainingManual for daily fitness/nutrition tips & education📚
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Here's a list of 42 different exercises that need no equipment and can be done anywhere! - 
You can make loads of different routines using this guide! - 
𝐓𝐀𝐆 𝐀 𝐅𝐑𝐈𝐄𝐍𝐃 𝐓𝐎 𝐓𝐑𝐘 𝐈𝐓 𝐖𝐈𝐓𝐇🙋‍♂️
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#musclebuilding #buildmuscle #backworkout #chestworkout #chestday #armworkout #pushpulllegs #pushday #pullday #squats #gymtips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym

𝐁𝐔𝐈𝐋𝐃 𝐀 𝐇𝐎𝐌𝐄 𝐖𝐎𝐑𝐊𝐎𝐔𝐓
𝐒𝐀𝐕𝐄 𝐅𝐎𝐑 𝐋𝐀𝐓𝐄𝐑📲
-
Follow @TheTrainingManual for daily fitness/nutrition tips & education📚
-
Here's a list of 42 different exercises that need no equipment and can be done anywhere! -
You can make loads of different routines using this guide! -
𝐓𝐀𝐆 𝐀 𝐅𝐑𝐈𝐄𝐍𝐃 𝐓𝐎 𝐓𝐑𝐘 𝐈𝐓 𝐖𝐈𝐓𝐇🙋‍♂️
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#musclebuilding #buildmuscle #backworkout #chestworkout #chestday #armworkout #pushpulllegs #pushday #pullday #squats #gymtips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym

Tag someone who you think this could help!👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
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FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔥- STAY DEDICATED -🔥

Tag someone who you think this could help!👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
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FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
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FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔥- STAY DEDICATED -🔥

Progressive overload is the fundamental stimulus that results in our muscles getting bigger and stronger. Here's an easy progression scheme you can use to progressively overload with bodyweight exercises.⁣
⁣
Chin Ups, Pull Ups, Dips, Pistol Squats, Press Ups and many others would all work really well with this method.⁣
⁣
The other bonus is that as you get stronger over time, you will actually be able to complete your workout a bit faster! (If that doesn't appeal to you, then you can always increase the rep target further down the line).⁣
⁣
Grab your FREE copy of my Fat Loss guide 'The 5 Fundamentals of Fat Loss' - link in bio!⁣
⁣
Want to work with me using a science based approach to achieve your goals? Join the @transformation.academy today!⁣
⁣
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Progressive overload is the fundamental stimulus that results in our muscles getting bigger and stronger. Here's an easy progression scheme you can use to progressively overload with bodyweight exercises.⁣

Chin Ups, Pull Ups, Dips, Pistol Squats, Press Ups and many others would all work really well with this method.⁣

The other bonus is that as you get stronger over time, you will actually be able to complete your workout a bit faster! (If that doesn't appeal to you, then you can always increase the rep target further down the line).⁣

Grab your FREE copy of my Fat Loss guide 'The 5 Fundamentals of Fat Loss' - link in bio!⁣

Want to work with me using a science based approach to achieve your goals? Join the @transformation.academy today!⁣

#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

🔥BEST TIPS TO GAIN WEIGHT🔥
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Like this content? Follow our below⬇️⬇️⬇️
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💪 @purehealthnfitness 💪
💪 @purehealthnfitness 💪
💪 @purehealthnfitness 💪
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The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs. If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day according to the calculator.
-
It’s very important to lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat.
-
That being said, there are several other strategies to gain weight even faster. Here are 6 more tips to gain weight:
✅Don't drink water before meals. This can fill your stomach and make it harder to get in enough calories.
✅Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.
✅Try weight gainer shakes. If you’re really struggling then you can try weight gainer shakes. These are very high in protein, carbs and calories.
✅Use bigger plates. Definitely use large plates if you’re trying to get in more calories, as smaller plates cause people to automatically eat less.
✅Get quality sleep. Sleeping properly is very important for muscle growth.
✅Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.
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-
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Credit @noesxcusescommunity
#musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles
#fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife
#musclegain #getstrong #onlinecoaching #chestday #fitfamuk
#fitfamgermany #fitfamde #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #ectomorph #gainweight #gymtips #getjacked #workouttips #gymbeast #musclebuilding #gainsize

🔥BEST TIPS TO GAIN WEIGHT🔥
-
Like this content? Follow our below⬇️⬇️⬇️
.
💪 @purehealthnfitness 💪
💪 @purehealthnfitness 💪
💪 @purehealthnfitness 💪
.
-
The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs. If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day according to the calculator.
-
It’s very important to lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat.
-
That being said, there are several other strategies to gain weight even faster. Here are 6 more tips to gain weight:
✅Don't drink water before meals. This can fill your stomach and make it harder to get in enough calories.
✅Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.
✅Try weight gainer shakes. If you’re really struggling then you can try weight gainer shakes. These are very high in protein, carbs and calories.
✅Use bigger plates. Definitely use large plates if you’re trying to get in more calories, as smaller plates cause people to automatically eat less.
✅Get quality sleep. Sleeping properly is very important for muscle growth.
✅Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.
-
-
-
Credit @noesxcusescommunity
#musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles
#fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife
#musclegain #getstrong #onlinecoaching #chestday #fitfamuk
#fitfamgermany #fitfamde #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #ectomorph #gainweight #gymtips #getjacked #workouttips #gymbeast #musclebuilding #gainsize

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✔️✔️✔️✔️ DO YOU. ✔️✔️✔️✔️⁣⁣
Start YOUR journey TODAY Abxcore.com⁣⁣
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✔️✔️✔️✔️ DO YOU. ✔️✔️✔️✔️⁣⁣
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Leg Building Myths👇🏼❌
—————
1️⃣ You Must Barbell Squat - you don’t need to barbell squat to grow your legs, muscle growth isn’t attributed to ANY 1 single exercise. You can build a great set of legs without ever stepping under a barbell. I prefer the Hack Squat or Leg Press.
—————
2️⃣ Compounds Rule - compounds do play a significant role, but when it comes down to really getting those micro tears and details in the quads/hamstrings, nothing beats extensions and curls to isolate and get great contractions, so don’t overlook these!
—————
3️⃣ Genetics - of course genetics play a role in muscle building and aesthetics. There are body types that pack on muscle easier than others. But any size or shape you come in, with the right training and work ethic you can see great results even if you have “bad genetics” it’s just an overused excuse so people feel not so bad about having tiny calves! Shots fired 😎
—————
Online Coaching (Link in Bio/Dm for info)

Leg Building Myths👇🏼❌
—————
1️⃣ You Must Barbell Squat - you don’t need to barbell squat to grow your legs, muscle growth isn’t attributed to ANY 1 single exercise. You can build a great set of legs without ever stepping under a barbell. I prefer the Hack Squat or Leg Press.
—————
2️⃣ Compounds Rule - compounds do play a significant role, but when it comes down to really getting those micro tears and details in the quads/hamstrings, nothing beats extensions and curls to isolate and get great contractions, so don’t overlook these!
—————
3️⃣ Genetics - of course genetics play a role in muscle building and aesthetics. There are body types that pack on muscle easier than others. But any size or shape you come in, with the right training and work ethic you can see great results even if you have “bad genetics” it’s just an overused excuse so people feel not so bad about having tiny calves! Shots fired 😎
—————
Online Coaching (Link in Bio/Dm for info)

The most complete Natural Testosterone Boosting Formula Available. Just look at FeedMeMore.com or Amazon and see for yourself why men everywhere are restoring their sex drives to all time highs and building muscle naturally. There are a ton of bullshit Testosterone Boosters out there; this isn't one of them! A simple blood test before and after for total and free testosterone will make you a believer in the power of The Big Guy. You don't need steroids to build muscle, ramp up your own natural production with no shutdown like pro hormones and steroids cause. Look and feel your best today. The enhanced sex drive is just one of the perks as well, so ladies if your guy can't get it up from using steroids, The Big Guy is great for PCT as well. Available on FeedMeMore.com and Amazon and Amazon Reviews are greatly appreciated on all our supplements.

https://feedmemore.com/collections/supplements/products/the-big-guy-testosterone-booster

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The most complete Natural Testosterone Boosting Formula Available. Just look at FeedMeMore.com or Amazon and see for yourself why men everywhere are restoring their sex drives to all time highs and building muscle naturally. There are a ton of bullshit Testosterone Boosters out there; this isn't one of them! A simple blood test before and after for total and free testosterone will make you a believer in the power of The Big Guy. You don't need steroids to build muscle, ramp up your own natural production with no shutdown like pro hormones and steroids cause. Look and feel your best today. The enhanced sex drive is just one of the perks as well, so ladies if your guy can't get it up from using steroids, The Big Guy is great for PCT as well. Available on FeedMeMore.com and Amazon and Amazon Reviews are greatly appreciated on all our supplements.

https://feedmemore.com/collections/supplements/products/the-big-guy-testosterone-booster

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Acai bowls and weight loss may not be good bed mates.
——
Those yummy bowls may pack nutrients but can also be a high dose of calories from sugar.
Even natural sugars in fruits can undermine your weight loss efforts and leave you feeling hungry again.
——
A serving of Acai only has about 70 calories. It’s everything on top where the calories add up fast.
—-
Think about cutting typical portions in half. Make sure you have some lean proteins and healthy fats to help the body buffer the effects of the sugar.
——
Finally, enjoy a bowl as an occasional treat. Try getting your nutrients from lower sugar sources. Vegetables and leafy greens are a great choice.
——
Need help getting in shape? Message for help.
——
#fitness #fatloss #personaltrainer #exercise #gym #dadbod #fitmom #treasurecoast #jensenbeach #portstlucie #fortpierce #stuartfl #palmcity #beachbody #burnbootcamp #strengthcoach #strengthtraining #burnfat #buildmuscle #darustrong #eathealthy #p90xresults #weightloss #weightwatchersfamilyuk

Acai bowls and weight loss may not be good bed mates.
——
Those yummy bowls may pack nutrients but can also be a high dose of calories from sugar.
Even natural sugars in fruits can undermine your weight loss efforts and leave you feeling hungry again.
——
A serving of Acai only has about 70 calories. It’s everything on top where the calories add up fast.
—-
Think about cutting typical portions in half. Make sure you have some lean proteins and healthy fats to help the body buffer the effects of the sugar.
——
Finally, enjoy a bowl as an occasional treat. Try getting your nutrients from lower sugar sources. Vegetables and leafy greens are a great choice.
——
Need help getting in shape? Message for help.
——
#fitness #fatloss #personaltrainer #exercise #gym #dadbod #fitmom #treasurecoast #jensenbeach #portstlucie #fortpierce #stuartfl #palmcity #beachbody #burnbootcamp #strengthcoach #strengthtraining #burnfat #buildmuscle #darustrong #eathealthy #p90xresults #weightloss #weightwatchersfamilyuk

Extraño mi pelo largo 😅 💇🏼‍♀️#hairstyles •
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#novababe #thursdayvibes #fitspo #bööty #buildthatbooty #prettylittlething #gainsgainsgains #fashionnova #pictureoftheday #buildmuscle #thursdaymood #longhair #fitinspiration

Extraño mi pelo largo 😅 💇🏼‍♀️ #hairstyles




















#novababe #thursdayvibes #fitspo #bööty #buildthatbooty #prettylittlething #gainsgainsgains #fashionnova #pictureoftheday #buildmuscle #thursdaymood #longhair #fitinspiration

Extraño mi pelo largo 😅 💇🏼‍♀️#hairstyles •
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#novababe #thursdayvibes #fitspo #bööty #buildthatbooty #prettylittlething #gainsgainsgains #fashionnova #pictureoftheday #buildmuscle #thursdaymood #longhair #fitinspiration

Extraño mi pelo largo 😅 💇🏼‍♀️ #hairstyles




















#novababe #thursdayvibes #fitspo #bööty #buildthatbooty #prettylittlething #gainsgainsgains #fashionnova #pictureoftheday #buildmuscle #thursdaymood #longhair #fitinspiration

#totalnutritionbeaumont #totalnutrition #supplements #nutrition #buildmuscle #burnfat #nutrition #healthy #bodybuilding #fitfam #crossfit #hiit #lifestyle #gainz #supplements

music
Family Business by Jay Someday | https://soundcloud.com/jaysomeday
Music promoted by https://www.free-stock-music.com
Creative Commons Attribution 3.0 Unported License
https://creativecommons.org/licenses/by/3.0/deed.en_US

#totalnutritionbeaumont #totalnutrition #supplements #nutrition #buildmuscle #burnfat #nutrition #healthy #bodybuilding #fitfam #crossfit #hiit #lifestyle #gainz #supplements

music
Family Business by Jay Someday | https://soundcloud.com/jaysomeday
Music promoted by https://www.free-stock-music.com
Creative Commons Attribution 3.0 Unported License
https://creativecommons.org/licenses/by/3.0/deed.en_US

✨ Flourless Peanut Butter Banana Muffins 😋 ✨
2 ripe bananas peeled,
2 large eggs,
1 cup creamy peanut butter,
1/4 cup maple syrup,
2 tablespoons honey,
1 tablespoon vanilla extract,
1/2 teaspoon baking soda,
1 cup mini semi sweet chocolate chips,
✨
—Preheat oven to 400 degrees. Grease a regular size muffin pan with cooking spray, set aside.
—Add all of the first 7 ingredients to the blender except for the chocolate chips. Blend until creamy and smooth, 2 minutes.
—Fold in the chocolate chips by hand.
Divide the batter between the 12 muffins, they should be 3/4 of the way full (or a bit more).
—Bake for 12-15 minutes or until the tops are set and a toothpick comes out mostly clean. (I slightly under bake mine because they continue to bake in the pan as they cool.)
—Allow the muffins to cool in the pan for 10 minutes then transfer to a cooling rack to cool completely. .
.
#healthyfood #healthyeating #healthylifestyle #cleaneating #fitfood #healthychoices #healthyliving #eathealthy #breakfast #veganfood #veganfoodshare #plantbased #weightloss #glutenfree #nutrition #cleanfood #vegetarian #healthybreakfast #fitgirl #vegansofig #whatveganseat #protein #foodblogger #lunch #dinner #fitnessfood #buildmuscle #gainweight #gainmuscle #weightloss #weightlossmotivation

✨ Flourless Peanut Butter Banana Muffins 😋 ✨
2 ripe bananas peeled,
2 large eggs,
1 cup creamy peanut butter,
1/4 cup maple syrup,
2 tablespoons honey,
1 tablespoon vanilla extract,
1/2 teaspoon baking soda,
1 cup mini semi sweet chocolate chips,

—Preheat oven to 400 degrees. Grease a regular size muffin pan with cooking spray, set aside.
—Add all of the first 7 ingredients to the blender except for the chocolate chips. Blend until creamy and smooth, 2 minutes.
—Fold in the chocolate chips by hand.
Divide the batter between the 12 muffins, they should be 3/4 of the way full (or a bit more).
—Bake for 12-15 minutes or until the tops are set and a toothpick comes out mostly clean. (I slightly under bake mine because they continue to bake in the pan as they cool.)
—Allow the muffins to cool in the pan for 10 minutes then transfer to a cooling rack to cool completely. .
.
#healthyfood #healthyeating #healthylifestyle #cleaneating #fitfood #healthychoices #healthyliving #eathealthy #breakfast #veganfood #veganfoodshare #plantbased #weightloss #glutenfree #nutrition #cleanfood #vegetarian #healthybreakfast #fitgirl #vegansofig #whatveganseat #protein #foodblogger #lunch #dinner #fitnessfood #buildmuscle #gainweight #gainmuscle #weightloss #weightlossmotivation

#Deadlift day did not disappoint!! ⁠
⁠
All. Of. These. People. Saw. Improvement.⁠
⁠
ALL OF THEM!!! ⁠
⁠
None of them have the time to train hours a day. No one is on a restrictive diet. No one quit their job to exercise full time. No one's children are left alone. In one hour, with small classes and passionate coaches, a few times a week, BIG changes can be made. ⁠
You don't have to be a super hero, you just have to dedicate 60 minutes to yourself. You deserve it. ⁠
⁠
⁠
#LevelUp #SelfCare #OneHour #GymCommunity ⁠
⁠
#TheLevelMethod #beforeandafter #changeyoucansee #burnfat #buildmuscle #lifestyle #healthy #parkcircle #hanahan #chs #LocomotionFitness #ParkCircleCrossFit #TwoBrainBoxes #Yoga #Nutrition #Weightlifting #PersonalTraining #BootCamp #CrossFit #Elevate #Educate #Empower #Energize #Community #LocoFam

#Deadlift day did not disappoint!! ⁠

All. Of. These. People. Saw. Improvement.⁠

ALL OF THEM!!! ⁠

None of them have the time to train hours a day. No one is on a restrictive diet. No one quit their job to exercise full time. No one's children are left alone. In one hour, with small classes and passionate coaches, a few times a week, BIG changes can be made. ⁠
You don't have to be a super hero, you just have to dedicate 60 minutes to yourself. You deserve it. ⁠


#LevelUp #SelfCare #OneHour #GymCommunity

#TheLevelMethod #beforeandafter #changeyoucansee #burnfat #buildmuscle #lifestyle #healthy #parkcircle #hanahan #chs #LocomotionFitness #ParkCircleCrossFit #TwoBrainBoxes #Yoga #Nutrition #Weightlifting #PersonalTraining #BootCamp #CrossFit #Elevate #Educate #Empower #Energize #Community #LocoFam

🚨FOLLOW @tomthetrainerfitness TODAY IF YOU WANT TO BREAKTHROUGH YOUR FITNESS BARRIERS!!🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Funny meme from @trendymantrafitness 👏🤣⠀⠀⠀⠀⠀⠀⠀⠀⠀
___________ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥If you like this post, please comment/tag/share with a friend to give the best free fitness advice to as many people as possible!! Help me make a difference in everyone’s fitness goals. Thanks for following! Tom!🔥

🚨FOLLOW @tomthetrainerfitness TODAY IF YOU WANT TO BREAKTHROUGH YOUR FITNESS BARRIERS!!🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Funny meme from @trendymantrafitness 👏🤣⠀⠀⠀⠀⠀⠀⠀⠀⠀
___________ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥If you like this post, please comment/tag/share with a friend to give the best free fitness advice to as many people as possible!! Help me make a difference in everyone’s fitness goals. Thanks for following! Tom!🔥

SHOULD YOU SKIP THE SCALE? ⁠
⁠
🔥Follow @xzactfitness for daily weight-loss tips⁠
⁠
The scale can be a great tool to assess whether you're making progress, or just spinning your wheels.⁠
⠀⁠
However…⁠
⠀⁠
The question you need to ask yourself first…⁠
⠀⁠ Are YOU a good fit to use the scale?⁠
⠀⁠
Before I say anything else, I want to reiterate the fact that the number the scale shows is just that…a number! It’s meant to be used as a data point to track progress over time.⁠
⠀⁠
Got it?! Good.⁠
⠀⁠
Next, you must be aware that there are many causes of scale weight fluctuation. If you decide to use the scale, you MUST NOT get wrapped up in the day to day changes you will inevitably see.⁠
⠀⁠
However, for some of you, I know that just the thought of getting on the scale makes you panic.⁠
⠀⁠
If you find that you dread the scale, loathe the thought of it, and find that the number it shows impacts you emotionally, using it may not be the best option…⁠
⠀⁠
If this is you, it’s simply not worth it.⁠
⠀⁠
However, if your relationship with the scale is one that is positive, or at least semi-neutral, and there is no negative mental/psychological effect from weighing, I absolutely recommend using it in some capacity.⁠
⠀⁠
If you decide that the scale isn’t for you, remember that there are plenty of other ways to measure progress.⁠
⠀⁠
You have many other options such as:⁠
▪️Circumference Measurements⁠
▪️The Mirror⁠
▪️How Clothes Are Fitting⁠
▪️Performance In The Gym⁠
▪️Etc.⁠
⠀⁠
All are perfectly viable choices that might be better suited for you.⁠
⠀⁠
The big takeaway here…⁠
⠀⁠
If you don’t like using the scale, don’t use it! Just find another way to measure your progress.⁠
⠀⁠
Let me know in the comments, are you a fan of weighing yourself? ⁠
⁠
⚡️Credit @grantgirsky for this content⚡️⁠
⁠

SHOULD YOU SKIP THE SCALE? ⁠

🔥Follow @xzactfitness for daily weight-loss tips⁠

The scale can be a great tool to assess whether you're making progress, or just spinning your wheels.⁠
⠀⁠
However…⁠
⠀⁠
The question you need to ask yourself first…⁠
⠀⁠ Are YOU a good fit to use the scale?⁠
⠀⁠
Before I say anything else, I want to reiterate the fact that the number the scale shows is just that…a number! It’s meant to be used as a data point to track progress over time.⁠
⠀⁠
Got it?! Good.⁠
⠀⁠
Next, you must be aware that there are many causes of scale weight fluctuation. If you decide to use the scale, you MUST NOT get wrapped up in the day to day changes you will inevitably see.⁠
⠀⁠
However, for some of you, I know that just the thought of getting on the scale makes you panic.⁠
⠀⁠
If you find that you dread the scale, loathe the thought of it, and find that the number it shows impacts you emotionally, using it may not be the best option…⁠
⠀⁠
If this is you, it’s simply not worth it.⁠
⠀⁠
However, if your relationship with the scale is one that is positive, or at least semi-neutral, and there is no negative mental/psychological effect from weighing, I absolutely recommend using it in some capacity.⁠
⠀⁠
If you decide that the scale isn’t for you, remember that there are plenty of other ways to measure progress.⁠
⠀⁠
You have many other options such as:⁠
▪️Circumference Measurements⁠
▪️The Mirror⁠
▪️How Clothes Are Fitting⁠
▪️Performance In The Gym⁠
▪️Etc.⁠
⠀⁠
All are perfectly viable choices that might be better suited for you.⁠
⠀⁠
The big takeaway here…⁠
⠀⁠
If you don’t like using the scale, don’t use it! Just find another way to measure your progress.⁠
⠀⁠
Let me know in the comments, are you a fan of weighing yourself? ⁠

⚡️Credit @grantgirsky for this content⚡️⁠

🚨FOLLOW @CMCCFITNESS FOR DAILY FITNESS CONTENT🚨⁠
.⁠
.⁠
**REPOST **⁠
ㅤ ⁠
Do you have these in your gym bag? If so, Whats your favourite? 🤔⁠
ㅤ⁠
WHAT TO HAVE IN YOUR GYM BAG by @theskinnysurvivor 👝⁠
ㅤ⁠
🚨@CMCCFITNESS🚨⁠
🚨@CMCCFITNESS🚨⁠
🚨@CMCCFITNESS🚨⁠
.⁠
.⁠
.⁠
#musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles⁠
#fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife⁠
#musclegain #getstrong #onlinecoaching #chestday #fitfamuk⁠
#fitfamgermany #fitfamde #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #ectomorph #gainweight #gymtips #getjacked #workouttips #gymbeast #musclebuilding #gainsize⁠

🚨FOLLOW @CMCCFITNESS FOR DAILY FITNESS CONTENT🚨⁠
.⁠
.⁠
**REPOST **⁠
ㅤ ⁠
Do you have these in your gym bag? If so, Whats your favourite? 🤔⁠
ㅤ⁠
WHAT TO HAVE IN YOUR GYM BAG by @theskinnysurvivor 👝⁠
ㅤ⁠
🚨@CMCCFITNESS 🚨⁠
🚨@CMCCFITNESS 🚨⁠
🚨@CMCCFITNESS 🚨⁠
.⁠
.⁠
.⁠
#musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles
#fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife
#musclegain #getstrong #onlinecoaching #chestday #fitfamuk
#fitfamgermany #fitfamde #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #ectomorph #gainweight #gymtips #getjacked #workouttips #gymbeast #musclebuilding #gainsize

THE MUSCLES BEFORE/DURING/AFTER by @fitnessgyan
Follow 👉 @godbuiltfitness 🙋‍♂️ A lot of people are unaware what happens to the muscles during exercise.
-
The muscle is in good condition (the first photo) before you start your resistance training. During that resistance training process, your muscles aren’t physically growing at that point but they are being damaged (the middle photo) or suffering from certain level of micro trauma due to the physical stress your applying to it. After that damage, you feel soreness which occurred as a result of the stress you applied to that muscle.
-
After you rest and recover, your muscles will have gotten bigger and stronger. Now, let’s not get ahead of ourselves, muscle growth takes TIME! You have to be patient, it’s not an overnight process. If you want great gains, I suggest you REALLY prioritize your training, nutrition, and sleep. If you want mediocre gains, just keep winging it 🤷🏽‍♂️
-
Hope that helps! Tag someone that needs to see this!
Thanks to @jcarpfitness for awesome presentation 👆Share this to your story/friends so you can be helping and reaching many people🎯
Have you ever tried Turning on Post Notifications? 🔔Turn on now🙂🤙
.
.
.
.
SAVE IT👈 LIKE IT👈 🙌⠀⠀⠀⠀⠀
Must share to your friends and - Follow @godbuiltfitness for daily fitness/nutrition tips and education📚

FOLLOW👇
@godbuiltfitness
@godbuiltfitness
@godbuiltfitness
FOLLOW👆

#topgymtips #musclefitness #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #fitfamuk #fatlossjourney #weightlosstransformation #gotothegym #balancedmeals #trackingmacros #nutritionadvice #workout #healthyeating #macros #fatloss #iifym #bodybuilding #leanmuscle

THE MUSCLES BEFORE/DURING/AFTER by @fitnessgyan
Follow 👉 @godbuiltfitness 🙋‍♂️ A lot of people are unaware what happens to the muscles during exercise.
-
The muscle is in good condition (the first photo) before you start your resistance training. During that resistance training process, your muscles aren’t physically growing at that point but they are being damaged (the middle photo) or suffering from certain level of micro trauma due to the physical stress your applying to it. After that damage, you feel soreness which occurred as a result of the stress you applied to that muscle.
-
After you rest and recover, your muscles will have gotten bigger and stronger. Now, let’s not get ahead of ourselves, muscle growth takes TIME! You have to be patient, it’s not an overnight process. If you want great gains, I suggest you REALLY prioritize your training, nutrition, and sleep. If you want mediocre gains, just keep winging it 🤷🏽‍♂️
-
Hope that helps! Tag someone that needs to see this!
Thanks to @jcarpfitness for awesome presentation 👆Share this to your story/friends so you can be helping and reaching many people🎯
Have you ever tried Turning on Post Notifications? 🔔Turn on now🙂🤙
.
.
.
.
SAVE IT👈 LIKE IT👈 🙌⠀⠀⠀⠀⠀
Must share to your friends and - Follow @godbuiltfitness for daily fitness/nutrition tips and education📚

FOLLOW👇
@godbuiltfitness
@godbuiltfitness
@godbuiltfitness
FOLLOW👆

#topgymtips #musclefitness #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #fitfamuk #fatlossjourney #weightlosstransformation #gotothegym #balancedmeals #trackingmacros #nutritionadvice #workout #healthyeating #macros #fatloss #iifym #bodybuilding #leanmuscle

TYPE 'YES' IF YOU AGREE⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW @kadefit for more content like this daily⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
While many people do over-complicate muscle growth, there is no way to optimize your muscle growth just by eating big and lifting big⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Eventually with this method you will plateau⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
So what do you do instead?⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
The simple answer is track your food and progressively overload your weights⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
While it's true that more volume generally means more muscle, the intensity you perform your reps at also has a massive impact on your gains!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
For example, if I were to max out every single day for a month, my muscles would never have time to recover not to mention the tax I would have on my nervous system⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
So how do you program your workouts properly?⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
First, go into the gym with a plan⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Second adjust your plan based upon how you're feeling outside of the gym⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you constantly feel tired, sick and just generally awful, you might be overtraining⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
However, if you feel like you could push a little bit more, then adjust your plan accordingly⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is something I do with every single one of my clients!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Every week we re-evaluate how the week went and we adjust the plan⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want to take all the guesswork out of fitness, I'm looking for 2 or 3 highly motivated people trying to lose 20+ lbs or gain 10+ lbs right now!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow the link in my bio if you're interested⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ultimately, don't be scared to train hard, but train smart as well⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#musclegrowth #buildmuscle #gymadvice #skinnytomuscle #buildmuscleburnfat #fitnesslife #workoutmotivation #fitnessfreak #fitnessmodel #nopainnogain #fitnessfreaks #fitnessphysique #fitmotivation #fitllifestyle #workouttime #workoutinspiration #fitadict #gymaddicted #gainweight #musclebuilding #musclemass #musclefitness #gymbeast #hardtraining #trainingdays #fitgram #backdayworkout #gymmodel #bulkingseason #swoleisthegoal

TYPE 'YES' IF YOU AGREE⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW @kadefit for more content like this daily⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
While many people do over-complicate muscle growth, there is no way to optimize your muscle growth just by eating big and lifting big⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Eventually with this method you will plateau⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
So what do you do instead?⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
The simple answer is track your food and progressively overload your weights⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
While it's true that more volume generally means more muscle, the intensity you perform your reps at also has a massive impact on your gains!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
For example, if I were to max out every single day for a month, my muscles would never have time to recover not to mention the tax I would have on my nervous system⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
So how do you program your workouts properly?⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
First, go into the gym with a plan⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Second adjust your plan based upon how you're feeling outside of the gym⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you constantly feel tired, sick and just generally awful, you might be overtraining⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
However, if you feel like you could push a little bit more, then adjust your plan accordingly⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is something I do with every single one of my clients!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Every week we re-evaluate how the week went and we adjust the plan⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want to take all the guesswork out of fitness, I'm looking for 2 or 3 highly motivated people trying to lose 20+ lbs or gain 10+ lbs right now!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow the link in my bio if you're interested⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ultimately, don't be scared to train hard, but train smart as well⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#musclegrowth #buildmuscle #gymadvice #skinnytomuscle #buildmuscleburnfat #fitnesslife #workoutmotivation #fitnessfreak #fitnessmodel #nopainnogain #fitnessfreaks #fitnessphysique #fitmotivation #fitllifestyle #workouttime #workoutinspiration #fitadict #gymaddicted #gainweight #musclebuilding #musclemass #musclefitness #gymbeast #hardtraining #trainingdays #fitgram #backdayworkout #gymmodel #bulkingseason #swoleisthegoal

A #momof4 can get in the #gym and #sweatitout #buildmuscle #buildconfidence..no task is too #hard take your #health by the reigns and do it. #healthinsurance Let people talk! Let people be jealous! That’s on them..#noexcuses #fitspo #gymtime #momwithmuscles I can wear size small, but sometimes the arms won’t fit and I #love that problem. 🤣💪🏼👊🏼🙌🏼👍🏼#oklahoma #motivation #selfie And these #leggings have #pockets so ha! Lol!!

A #momof4 can get in the #gym and #sweatitout #buildmuscle #buildconfidence ..no task is too #hard take your #health by the reigns and do it. #healthinsurance Let people talk! Let people be jealous! That’s on them.. #noexcuses #fitspo #gymtime #momwithmuscles I can wear size small, but sometimes the arms won’t fit and I #love that problem. 🤣💪🏼👊🏼🙌🏼👍🏼 #oklahoma #motivation #selfie And these #leggings have #pockets so ha! Lol!!

Want A Six Pack⁉️ 💥💥💥The BEST Core Workouts‼ @FlatStomach
.
These exercises in conjunction with proper nutrition will shred ya core up
.
👥Tag someone thats working on a six pack for summer
.
Credit:@musclemorph_
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FOLLOW @FitnessExercises  for more great fitness motivation and advice
.

#musclebuilding #naturalmuscle #workout #buildmuscle #muscle #gymload #naturalbodybuilding #fitnessmotivation #musclegrowth #musclegain #gainweight #finessmotivation #bodybuildingmotivation #gymtip #goals #fitspo #musclescience #workoutroutine #musclemass #naturalbodybuilder #musclestrength #exerciseprogram #workoutroutine
#fitnessmodel #bodybuildinglifestylefitnessmotivation

Want A Six Pack⁉️ 💥💥💥The BEST Core Workouts‼ @FlatStomach
.
These exercises in conjunction with proper nutrition will shred ya core up
.
👥Tag someone thats working on a six pack for summer
.
Credit:@musclemorph_
.
FOLLOW @FitnessExercises  for more great fitness motivation and advice
.

#musclebuilding   #naturalmuscle   #workout   #buildmuscle   #muscle   #gymload   #naturalbodybuilding   #fitnessmotivation   #musclegrowth   #musclegain   #gainweight   #finessmotivation   #bodybuildingmotivation   #gymtip   #goals   #fitspo   #musclescience   #workoutroutine   #musclemass   #naturalbodybuilder   #musclestrength   #exerciseprogram   #workoutroutine
#fitnessmodel   #bodybuildinglifestylefitnessmotivation

💪😌😊 Slimwave is a great way to build muscle passively and get body contouring and sculpting results, but this client needed pain and muscle tension relief. So, we had him on the "relax" setting, and wrapped him in the warm benefits of infratherapy. Good to go!! ☺💪☺
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#slimwave #slimwavewindsor #infratherapy #buildmuscle #burnfat #paintherapy #musclepain #muscletension #fibromyalgia #inflammation #tendonitis #cellulitetreatment #bodycare #goodhealth #nopain

💪😌😊 Slimwave is a great way to build muscle passively and get body contouring and sculpting results, but this client needed pain and muscle tension relief. So, we had him on the "relax" setting, and wrapped him in the warm benefits of infratherapy. Good to go!! ☺💪☺
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.
.
.
#slimwave #slimwavewindsor #infratherapy #buildmuscle #burnfat #paintherapy #musclepain #muscletension #fibromyalgia #inflammation #tendonitis #cellulitetreatment #bodycare #goodhealth #nopain

I can’t believe this is my first time out to L.A. in what seems like years and I am PUMPED to hang out with all of you at the L.A. Fit Expo!
-
I will be at the @bsnsupplements booth the entire weekend so make sure you stop by!  These expos are my chance to meet you guys so don’t be shy if you see me walking around!
-
Also, if you havent gotten your tickets yet, you can use code “EXHIBITORLA20” for $10 off the ticket price so its only $20 a day.
-
See you guys soon! #TeamBSN #StealTheShow

I can’t believe this is my first time out to L.A. in what seems like years and I am PUMPED to hang out with all of you at the L.A. Fit Expo!
-
I will be at the @bsnsupplements booth the entire weekend so make sure you stop by! These expos are my chance to meet you guys so don’t be shy if you see me walking around!
-
Also, if you havent gotten your tickets yet, you can use code “EXHIBITORLA20” for $10 off the ticket price so its only $20 a day.
-
See you guys soon! #TeamBSN #StealTheShow

TWICE AS NICE!!!!! 2 AWESOME CLASSES TONITE!
•
Come out and get your 20% in with US!  We start at 5:30pm with POWER HOUR 💪🏾💪🏾 for that FULL BODY BURN & BUILD. Then we have ZUMBA 🔥🔥 @6:45pm for that FULL BODY BURN & TONE.... FIRST TIMERS FREE ADMISSION!!!!! See you TONITE! 
Affirm Fitness
5710 Harford Road
Baltimore, MD 21214

TWICE AS NICE!!!!! 2 AWESOME CLASSES TONITE!

Come out and get your 20% in with US! We start at 5:30pm with POWER HOUR 💪🏾💪🏾 for that FULL BODY BURN & BUILD. Then we have ZUMBA 🔥🔥 @6 :45pm for that FULL BODY BURN & TONE.... FIRST TIMERS FREE ADMISSION!!!!! See you TONITE!
Affirm Fitness
5710 Harford Road
Baltimore, MD 21214

Follow 👉 @thefitnessdna
. 🔥Did You Know?🔥
•
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#musclebuilding #buildmuscle #pushpulllegs #pushday #pullday#squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam  #myodetox  #mobility  #yogafit  #iifym .
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Follow 👉 @thefitnessdna
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Share to your friends 💯💯⠀⠀⠀⠀⠀⠀⠀⠀⠀
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FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀
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#musclebuilding #buildmuscle #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #myodetox #mobility #yogafit #iifym .
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Unfollow, unfriend, unsubscribe.

Who provides you value and who sucks away your energy and inspiration?

Change your environment and change the game. #knowledgecock

Unfollow, unfriend, unsubscribe.

Who provides you value and who sucks away your energy and inspiration?

Change your environment and change the game. #knowledgecock

We can’t wait to welcome this beauty, @dolorescatania into our home on February 8th! Make sure to mark your calendars! For more information about the event head to the link in our bio!

We can’t wait to welcome this beauty, @dolorescatania into our home on February 8th! Make sure to mark your calendars! For more information about the event head to the link in our bio!

LETS TALK ABOUT FORM ❌✅
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-
-
The CABLE KICKBACK has become a very popular exercise especially for you girls out there and I see it all the time on social media. -
-
-
Many of my clients have complained to me saying that they feel it in their low back. That’s because often they are using their low backs to lift the weight by hyperextending the low back. -
-
-
But don’t worry I got you! Here are some tips to get your glutes firing and eliminate that nagging low back pain 😉 :
-
-
Step about 3 feet away from the cable and bend forward by pushing your hips back. This will allow a greater range of motion at the hips. -
-
Engage your core and maintain a neutral spine throughout the movement.  The motion is happening from the hips down. -
-
Kick your leg back straight and focus on fully extending at the hip by squeezing your glute rather than trying to swing your leg as high as you can. -
-
Keep your head looking down or slightly back.  This will help prevent hyperextension at the back. -
-
Choose a weight that you can control the entire movement. If you are swinging all over the place it’s probably too heavy and not having the effect you want it to have. -
-
-
Hope this helps  #BBGENSQUAD💜💜💜💜💜 -
-
WHAT EXERCISE DO YOU WANT TO SEE NEXT?
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-
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-
-
-

#veganbodybuilding #bootygain #vegainz #musclegain #feeltheburn #buttworkout #workoutvids #bootyworkout #legday #gymshark #fitgirl #technique #trainsmart #livbody #personaltrainer #teamryderwear #alphalete #teamtropeaka #workoutmotivation #fitnessmodel #bikini #girlswholift #strongwomen #fitspo #buildmuscle #fitnessgoals #veganbooty #coach #womensphysique

LETS TALK ABOUT FORM ❌✅
-
-
-
The CABLE KICKBACK has become a very popular exercise especially for you girls out there and I see it all the time on social media. -
-
-
Many of my clients have complained to me saying that they feel it in their low back. That’s because often they are using their low backs to lift the weight by hyperextending the low back. -
-
-
But don’t worry I got you! Here are some tips to get your glutes firing and eliminate that nagging low back pain 😉 :
-
-
Step about 3 feet away from the cable and bend forward by pushing your hips back. This will allow a greater range of motion at the hips. -
-
Engage your core and maintain a neutral spine throughout the movement. The motion is happening from the hips down. -
-
Kick your leg back straight and focus on fully extending at the hip by squeezing your glute rather than trying to swing your leg as high as you can. -
-
Keep your head looking down or slightly back. This will help prevent hyperextension at the back. -
-
Choose a weight that you can control the entire movement. If you are swinging all over the place it’s probably too heavy and not having the effect you want it to have. -
-
-
Hope this helps #BBGENSQUAD 💜💜💜💜💜 -
-
WHAT EXERCISE DO YOU WANT TO SEE NEXT?
-
-
-
-
-
-
-

#veganbodybuilding #bootygain #vegainz #musclegain #feeltheburn #buttworkout #workoutvids #bootyworkout #legday #gymshark #fitgirl #technique #trainsmart #livbody #personaltrainer #teamryderwear #alphalete #teamtropeaka #workoutmotivation #fitnessmodel #bikini #girlswholift #strongwomen #fitspo #buildmuscle #fitnessgoals #veganbooty #coach #womensphysique

Det är lite kul att byta ut de maskiner man alltid kör, till samma övning men i en helt annan maskin! Lite som att det blir ett annat pass! 
Energin tog inte riktigt slut idag och vi hade lätt kunnat köra samma pass en gång till. Kul att få känna så ibland ❤
Idag fick vi även sällskap av @evalee62
❤🥰😘
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.
 Avslut med 30 min på trappan för oss båda! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Sometimes it is nice to change machines. Same same but diffrent! It almost feels like you do a completely diffrent exercise.  Our energy was really good. It felt like we could do it all over again! It's nice to feel like that sometimes. ❤

Finished the workout with 30 min on the stairmaster!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
#gymmetuppsala #gym #backworkout #back #lats #rodd #ryggpass #rygg #styrka #styrketräning #strength #stairmaster #stronggirls #tränaförattmåbra #träningsglädje #formakroppen #kommaiform #getstrong #getfit #byggakropp #byggastyrka #byggamuskler #buildmuscle #mammakropp #overweight #övervikt #viktresa #måbra

Det är lite kul att byta ut de maskiner man alltid kör, till samma övning men i en helt annan maskin! Lite som att det blir ett annat pass!
Energin tog inte riktigt slut idag och vi hade lätt kunnat köra samma pass en gång till. Kul att få känna så ibland ❤
Idag fick vi även sällskap av @evalee62
❤🥰😘
.
.
Avslut med 30 min på trappan för oss båda! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Sometimes it is nice to change machines. Same same but diffrent! It almost feels like you do a completely diffrent exercise. Our energy was really good. It felt like we could do it all over again! It's nice to feel like that sometimes. ❤

Finished the workout with 30 min on the stairmaster!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
#gymmetuppsala #gym #backworkout #back #lats #rodd #ryggpass #rygg #styrka #styrketräning #strength #stairmaster #stronggirls #tränaförattmåbra #träningsglädje #formakroppen #kommaiform #getstrong #getfit #byggakropp #byggastyrka #byggamuskler #buildmuscle #mammakropp #overweight #övervikt #viktresa #måbra

Listen to YOUR body: OK we are all here to hopefully inspire others and also be inspired as well as get advice from those who have traveled the fitness road before us. But my post right now is to remind each and every one of you, at the end of the day, it is YOUR body that you need to listen to. My macros for the last two months have been 1,800 cal (125 P, 226 C, and 44 F). I did this in an attempt to break a plateau I had been in. After being on a vacation for eight days and only hitting the hotel gym twice, I’ve been hitting it a little hard this week. Tuesday, I had a good morning leg workout and evening shoulders (coming back moderately heavy) not too heavy. Then, took yesterday off completely from all physical activity but because of a dual work out on Tuesday, Wednesday, I found myself much hungrier than ever. I listened to my body and ate 300 cal over my macros. (scale dropped 2/10 lb) Today I came back to the gym and increased weight on almost all of my sets!!! It’s great to listen to others and hear what they are doing but each body is different. We metabolize foods differently. Please listen to your body and pay attention closely to how it responds to your workouts and your food. If you are truly hungry then you need to eat. There’s a big difference between true hunger and cravings. KNOW the difference!
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#gymmotivation #eatinghealthy #gymrat #glutes #gluteworkout #legday #beastmode #food #eat #eatclean #gains #gainz #womenwholift #liftweights #liftheavy #buildmuscle #macros #trackingmacros #dontquit

Listen to YOUR body: OK we are all here to hopefully inspire others and also be inspired as well as get advice from those who have traveled the fitness road before us. But my post right now is to remind each and every one of you, at the end of the day, it is YOUR body that you need to listen to. My macros for the last two months have been 1,800 cal (125 P, 226 C, and 44 F). I did this in an attempt to break a plateau I had been in. After being on a vacation for eight days and only hitting the hotel gym twice, I’ve been hitting it a little hard this week. Tuesday, I had a good morning leg workout and evening shoulders (coming back moderately heavy) not too heavy. Then, took yesterday off completely from all physical activity but because of a dual work out on Tuesday, Wednesday, I found myself much hungrier than ever. I listened to my body and ate 300 cal over my macros. (scale dropped 2/10 lb) Today I came back to the gym and increased weight on almost all of my sets!!! It’s great to listen to others and hear what they are doing but each body is different. We metabolize foods differently. Please listen to your body and pay attention closely to how it responds to your workouts and your food. If you are truly hungry then you need to eat. There’s a big difference between true hunger and cravings. KNOW the difference!
.
.
.
.
#gymmotivation #eatinghealthy #gymrat #glutes #gluteworkout #legday #beastmode #food #eat #eatclean #gains #gainz #womenwholift #liftweights #liftheavy #buildmuscle #macros #trackingmacros #dontquit

Thursday night tea 🥘
It's nearly the weekend but stay strong with this tasty fish spaghetti. Holds a candle to those restaurants I promise 🐟🍝😇
Smoked Haddock
Tomatoes
Red onions
Mushrooms
Oil and seasoning
Oven baked
Easy, breezy, tasty health food 🤙🤙 ------------------------------------------------------------------ #healthfoods #healthfood #cleanliving #mealprepideas #mealplans #mealplan #cheatdayeats #personaltrainers #lancashirepersonaltrainer #ukpersonaltrainer #fitnessexpert #healthyfoodie #healthjourney #foodforfuel #foodforfitness #foodforhealth #eatinghealthy #eatingclean #eatinggood #fitnessblog #personaltrainerlife #gymgoals #gainsfordays #buildmuscle #buildingmuscle #musclebuilding #gymworkouts #trainingmotivation #weightlossideas #eatwellbewell

Thursday night tea 🥘
It's nearly the weekend but stay strong with this tasty fish spaghetti. Holds a candle to those restaurants I promise 🐟🍝😇
Smoked Haddock
Tomatoes
Red onions
Mushrooms
Oil and seasoning
Oven baked
Easy, breezy, tasty health food 🤙🤙 ------------------------------------------------------------------ #healthfoods #healthfood #cleanliving #mealprepideas #mealplans #mealplan #cheatdayeats #personaltrainers #lancashirepersonaltrainer #ukpersonaltrainer #fitnessexpert #healthyfoodie #healthjourney #foodforfuel #foodforfitness #foodforhealth #eatinghealthy #eatingclean #eatinggood #fitnessblog #personaltrainerlife #gymgoals #gainsfordays #buildmuscle #buildingmuscle #musclebuilding #gymworkouts #trainingmotivation #weightlossideas #eatwellbewell

New Customers order came in 👆 and the kittens just love it 😍 and I'm jealous because she got the Strawberry Cheesecake!! And then some Pomegranate Liftoff for my Mama! We can't live with out it!!
Don't hesitate... Let's get you started on your weight loss journey today 😊
.
Kisses 💋 from your @eatyourwayskinnycoach
.
Stay tuned 📺 in 👀 for more 😃 .
. 
Follow for more clean eating tips, tricks and recipes!
👇👇👇👇👇👇👇👇👇👇👇
.
The @EatYourWaySkinnyCoach
The @EatYourWaySkinnyCoach
The @EatYourWaySkinnyCoach
.
.
#weightlossdiet #nutritioncoach #buildmuscle #weightlossfood #wheyprotein #proteinpowder #nutritiontips #leanprotein #ozfitlife  #weightlosstips #proteinshake #proteinbar #proteins #fatlosstips #losefat #nutritionfacts #chickenbreast #weightlosscoach  #healthyweightloss #getlean #herbalife #ranchocucuamonga #Fontana #upland #Inlandempire #losangeles  #la #hollywood #hollywoodskinny #eatyourwayskinnycoach

New Customers order came in 👆 and the kittens just love it 😍 and I'm jealous because she got the Strawberry Cheesecake!! And then some Pomegranate Liftoff for my Mama! We can't live with out it!!
Don't hesitate... Let's get you started on your weight loss journey today 😊
.
Kisses 💋 from your @eatyourwayskinnycoach
.
Stay tuned 📺 in 👀 for more 😃 .
.
Follow for more clean eating tips, tricks and recipes!
👇👇👇👇👇👇👇👇👇👇👇
.
The @EatYourWaySkinnyCoach
The @EatYourWaySkinnyCoach
The @EatYourWaySkinnyCoach
.
.
#weightlossdiet #nutritioncoach #buildmuscle #weightlossfood #wheyprotein #proteinpowder #nutritiontips #leanprotein #ozfitlife   #weightlosstips #proteinshake #proteinbar #proteins #fatlosstips #losefat #nutritionfacts #chickenbreast #weightlosscoach   #healthyweightloss #getlean #herbalife #ranchocucuamonga #Fontana #upland #Inlandempire #losangeles   #la #hollywood #hollywoodskinny #eatyourwayskinnycoach

BACK & BICEPS WORKOUT 💪⁣
⁣
Click save & #Crock It! 👊🔥⁣
⁣
Chin up 3x failure ⁣
Bent over row 3x8-12 ⁣
One arm cable row 3x8-12⁣
Pull down 3x8-12⁣
Lower back raise 2x10⁣
Cable preacher curl 3x8-12⁣
Hammer curl 3x8-12⁣
⁣
On the sets that are 8-12, try to increase the weight each set like a pyramid during 3 sets. Aim for 12 in set 1, 10 in set 2, and 8 in set 3. ⁣
⁣
I just uploaded this as a full YouTube demo so go to my channel to understand it fully! (Link in bio) ⁣
⁣
Make sure you guys are following these workouts up with good nutrition, hitting your protein goal and enough calories to build muscle! 💪⁣
⁣
Kitted out in @underarmour @underarmouruk @sportsdirecttraining
⁣
Fuelled by @reflexnutrition 👊⁣
⁣
#back #biceps #fitness #fitnessworkout #muscle #buildmuscle #bodybuilding #fitnessmotivation #fitspiration #fitnesstrainer #fitnessmodel #gym #gymspiration #arms #crockfitcommunity #crockfit

BACK & BICEPS WORKOUT 💪⁣

Click save & #Crock It! 👊🔥⁣

Chin up 3x failure ⁣
Bent over row 3x8-12 ⁣
One arm cable row 3x8-12⁣
Pull down 3x8-12⁣
Lower back raise 2x10⁣
Cable preacher curl 3x8-12⁣
Hammer curl 3x8-12⁣

On the sets that are 8-12, try to increase the weight each set like a pyramid during 3 sets. Aim for 12 in set 1, 10 in set 2, and 8 in set 3. ⁣

I just uploaded this as a full YouTube demo so go to my channel to understand it fully! (Link in bio) ⁣

Make sure you guys are following these workouts up with good nutrition, hitting your protein goal and enough calories to build muscle! 💪⁣

Kitted out in @underarmour @underarmouruk @sportsdirecttraining

Fuelled by @reflexnutrition 👊⁣

#back #biceps #fitness #fitnessworkout #muscle #buildmuscle #bodybuilding #fitnessmotivation #fitspiration #fitnesstrainer #fitnessmodel #gym #gymspiration #arms #crockfitcommunity #crockfit

Caption this 👇 
_
Note: For best results consume Build PM Muscle Builder & Sleep Aid 45 mins before bed and avoid just laying it on your forehead 😂
_
😴 @cbum 📸 @mohammedbelhouari 
_
#jackedfactory #jacked #sleep #recovery #buildmuscle #musclebuilder #bodybuilder #bodybuilding #gymgains #gym

Caption this 👇
_
Note: For best results consume Build PM Muscle Builder & Sleep Aid 45 mins before bed and avoid just laying it on your forehead 😂
_
😴 @cbum 📸 @mohammedbelhouari
_
#jackedfactory #jacked #sleep #recovery #buildmuscle #musclebuilder #bodybuilder #bodybuilding #gymgains #gym

𝟓 𝗪𝐚𝐭𝐬 𝐭𝐨 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐓 𝐥𝐞𝐯𝐞𝐥𝐬⁣⁣⠀
⁣⁣⠀
Follow @naturaltestosterone⁣⁣⠀
Follow @naturaltestosterone⁣⁣⠀
⁣⁣⠀
𝟏.𝐒𝐮𝐫𝐩𝐫𝐢𝐬𝐢𝐧𝐠 𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐨𝐟 𝐏𝐨𝐬𝐭𝐮𝐫𝐞⁣⠀
⁣⠀
According to an interesting study done by Cuddy et al. ⁣⠀
⁣⠀
At Harvard University, your body language, as well as postural changes, can almost immediately impact your stress and steroid hormones.⁣⠀
⁣⠀
𝟐.𝐌𝐨𝐧𝐞𝐲, 𝐒𝐮𝐜𝐜𝐞𝐬𝐬, 𝐚𝐧𝐝 𝐂𝐨𝐦𝐩𝐞𝐭𝐢𝐭𝐢𝐨𝐧 𝐅𝐮𝐞𝐥 𝐓-𝐏𝐫𝐨𝐝𝐮𝐜𝐭𝐢𝐨𝐧⁣⠀
⁣⠀
This study of young future-traders is a great example. ⁣⠀
⁣⠀
In it, the traders noted higher testosterone levels on the days that they made above average profits. ⁣⠀
⁣⠀
One young gun in the study ended up on a 6-day money streak and had 78% higher T-levels in serum as a result.⁣⠀
⁣⠀
𝟑.𝐓𝐡𝐞 𝐓𝐲𝐩𝐞 𝐨𝐟 𝐅𝐚𝐭 𝐌𝐚𝐭𝐭𝐞𝐫𝐬⁣⠀
⁣⠀
Ideally you’d want to keep your dietary fat intake at somewhere close to ~20-35% of daily calories, while most of them coming from SFAs and MUFAs with limited even completely removed amounts of PUFAs and trans fats. ⁣⠀
⁣⠀
In case you’re scared about the effects this would have on your cardiovascular system, there’s very little to be afraid of, recent research has shown that the link between saturated fat & dietary cholesterol with heart problems was never really strong, and the older studies have been debunked multiple times in more recent trials.⁣⠀
⁣⠀
𝟒. 𝐎𝐫𝐠𝐚𝐧𝐢𝐜 𝐅𝐨𝐨𝐝𝐬 𝐌𝐚𝐲 𝐎𝐟𝐟𝐞𝐫 𝐒𝐥𝐢𝐠𝐡𝐭 𝐁𝐞𝐧𝐞𝐟𝐢𝐭⁣⠀
⁣⠀
In the case of eating organic foods for better testosterone production, it’s not about what you’re getting from the organically grown produce, but rather what you’re NOT getting from the conventional kind.⁣⠀
⁣⠀
𝟓.𝐂𝐨𝐟𝐟𝐞𝐞⁣⠀
⁣⠀
4mg/kg of caffeine taken 1-hour prior to exercise can increase T-levels by 12% in elite athletes.

𝟓 𝗪𝐚𝐭𝐬 𝐭𝐨 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐓 𝐥𝐞𝐯𝐞𝐥𝐬⁣⁣⠀
⁣⁣⠀
Follow @naturaltestosterone ⁣⁣⠀
Follow @naturaltestosterone ⁣⁣⠀
⁣⁣⠀
𝟏.𝐒𝐮𝐫𝐩𝐫𝐢𝐬𝐢𝐧𝐠 𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐨𝐟 𝐏𝐨𝐬𝐭𝐮𝐫𝐞⁣⠀
⁣⠀
According to an interesting study done by Cuddy et al. ⁣⠀
⁣⠀
At Harvard University, your body language, as well as postural changes, can almost immediately impact your stress and steroid hormones.⁣⠀
⁣⠀
𝟐.𝐌𝐨𝐧𝐞𝐲, 𝐒𝐮𝐜𝐜𝐞𝐬𝐬, 𝐚𝐧𝐝 𝐂𝐨𝐦𝐩𝐞𝐭𝐢𝐭𝐢𝐨𝐧 𝐅𝐮𝐞𝐥 𝐓-𝐏𝐫𝐨𝐝𝐮𝐜𝐭𝐢𝐨𝐧⁣⠀
⁣⠀
This study of young future-traders is a great example. ⁣⠀
⁣⠀
In it, the traders noted higher testosterone levels on the days that they made above average profits. ⁣⠀
⁣⠀
One young gun in the study ended up on a 6-day money streak and had 78% higher T-levels in serum as a result.⁣⠀
⁣⠀
𝟑.𝐓𝐡𝐞 𝐓𝐲𝐩𝐞 𝐨𝐟 𝐅𝐚𝐭 𝐌𝐚𝐭𝐭𝐞𝐫𝐬⁣⠀
⁣⠀
Ideally you’d want to keep your dietary fat intake at somewhere close to ~20-35% of daily calories, while most of them coming from SFAs and MUFAs with limited even completely removed amounts of PUFAs and trans fats. ⁣⠀
⁣⠀
In case you’re scared about the effects this would have on your cardiovascular system, there’s very little to be afraid of, recent research has shown that the link between saturated fat & dietary cholesterol with heart problems was never really strong, and the older studies have been debunked multiple times in more recent trials.⁣⠀
⁣⠀
𝟒. 𝐎𝐫𝐠𝐚𝐧𝐢𝐜 𝐅𝐨𝐨𝐝𝐬 𝐌𝐚𝐲 𝐎𝐟𝐟𝐞𝐫 𝐒𝐥𝐢𝐠𝐡𝐭 𝐁𝐞𝐧𝐞𝐟𝐢𝐭⁣⠀
⁣⠀
In the case of eating organic foods for better testosterone production, it’s not about what you’re getting from the organically grown produce, but rather what you’re NOT getting from the conventional kind.⁣⠀
⁣⠀
𝟓.𝐂𝐨𝐟𝐟𝐞𝐞⁣⠀
⁣⠀
4mg/kg of caffeine taken 1-hour prior to exercise can increase T-levels by 12% in elite athletes.

Triceps and Core Finisher 💪🏻 🔥
-
Gone are the days of dedicated “Arm Days,” but I always make it a point to come up with creative ways to hammer them with 1-2 hard movements at the end of a Push and Pull day.
-
Enter the “Plank Position Triceps Extension”
-
Coaching Cues 📝
1. Set up in a traditional plank position. 
2. Brace the core, create tension and align the spine.
3. Keep palms and fingers pressed firmly into the ground.
4. Once tension is created, perform a triceps extension by pressing your hands firmly “through the ground.”
5. Return back to plank position with control.
6. Repeat 6-10 reps. Perform 3-4 sets.
-
Progression: Place feet up on a 12 inch box.
-
Regression: Place Forearms and Hands on 12 inch box.
-
Intensifier 🔥: Start with feet up on a box for 6-8 reps and then drop down to the ground and perform as many reps as you can.
.
.
🗣Add this finisher in at the end of your next upper body day and let me know how many you get 👇🏻
.
.
.
. .
#tricepsworkout #plankworkout #coreworkouts #pushday #upperbodyworkout #armsworkout #trainsmarter #buildmuscle #buildstrength #getleaner
#athleticbodybuilding #stevebonnenworkouts

Triceps and Core Finisher 💪🏻 🔥
-
Gone are the days of dedicated “Arm Days,” but I always make it a point to come up with creative ways to hammer them with 1-2 hard movements at the end of a Push and Pull day.
-
Enter the “Plank Position Triceps Extension”
-
Coaching Cues 📝
1. Set up in a traditional plank position.
2. Brace the core, create tension and align the spine.
3. Keep palms and fingers pressed firmly into the ground.
4. Once tension is created, perform a triceps extension by pressing your hands firmly “through the ground.”
5. Return back to plank position with control.
6. Repeat 6-10 reps. Perform 3-4 sets.
-
Progression: Place feet up on a 12 inch box.
-
Regression: Place Forearms and Hands on 12 inch box.
-
Intensifier 🔥: Start with feet up on a box for 6-8 reps and then drop down to the ground and perform as many reps as you can.
.
.
🗣Add this finisher in at the end of your next upper body day and let me know how many you get 👇🏻
.
.
.
. .
#tricepsworkout #plankworkout #coreworkouts #pushday #upperbodyworkout #armsworkout #trainsmarter #buildmuscle #buildstrength #getleaner
#athleticbodybuilding #stevebonnenworkouts

You got into the gym 😅, you put the necessary work💪🏾💦, finish with these 2 exercises to burn a little extra fat 🔥

Heavy kettlebell swings and alternating ropes, go get after it and finish hard!

#fitnessmotivation #fitguys #workouts #gymmotivation #gymworkouts #buildmuscle #cleveland #justdoit #workoutmotivation #workoutroutine #workhardplayhard #personaltrainer

You got into the gym 😅, you put the necessary work💪🏾💦, finish with these 2 exercises to burn a little extra fat 🔥

Heavy kettlebell swings and alternating ropes, go get after it and finish hard!

#fitnessmotivation #fitguys #workouts #gymmotivation #gymworkouts #buildmuscle #cleveland #justdoit #workoutmotivation #workoutroutine #workhardplayhard #personaltrainer

Yesterday’s 𝐒𝐈𝐌𝐏𝐋𝐄𝘏𝘐𝘐𝘛 is 🔥! .
•𝙱𝚄𝚁𝙽 𝙱𝙰𝙱𝚈 𝙱𝚄𝚁𝙽•
It’s a quick, simple, and very effective workout!🙌🏼
Try your best to get in all 10 rounds⚡️ .
𝕀ℕ𝔽𝕆👇🏼
Work hard for 20 seconds each exercise with only a 10 second rest in between. After reach round take anywhere from 30 seconds - 1min rest and then get back to it💪🏼
Then, after all 10 rounds: Finish with 100 jump rope, 50 sit-ups, 10 burpees✨ .
I’m actually going to do it again today for my workout!🙌🏼 You can save the workout by screenshot or clicking the bottom right “flag” in instagram! .
.
𝗩𝗨𝗟𝗡𝗘𝗥𝗔𝗕𝗟𝗘 𝗣𝗢𝗦𝗧👉🏼 I will post a short video of each exercise in my stories and save to my 𝗛𝗲𝗮𝗹𝘁𝗵 & 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗛𝗶𝗴𝗵𝗹𝗶𝗴𝗵𝘁 𝘁𝗮𝗯 in Instagram😘 .
Any questions, just holler!! Let’s 𝗞𝗘𝗘𝗣 𝗠𝗢𝗩𝗜𝗡𝗚 𝗙𝗢𝗥𝗪𝗔𝗥𝗗 towards those goals! 💥
.
.
.
#fitnessmotivation #fitnessworkout #fitnesslifestyle #fitmom #goalgetter #goaldigger #workout #workoutroutine #workoutoftheday #keepmovingforward #simpleHIIT #hiitburn #burncalories #buildmuscle #weightlossjourney #fitspiration #lubbocktx

Yesterday’s 𝐒𝐈𝐌𝐏𝐋𝐄𝘏𝘐𝘐𝘛 is 🔥! .
•𝙱𝚄𝚁𝙽 𝙱𝙰𝙱𝚈 𝙱𝚄𝚁𝙽•
It’s a quick, simple, and very effective workout!🙌🏼
Try your best to get in all 10 rounds⚡️ .
𝕀ℕ𝔽𝕆👇🏼
Work hard for 20 seconds each exercise with only a 10 second rest in between. After reach round take anywhere from 30 seconds - 1min rest and then get back to it💪🏼
Then, after all 10 rounds: Finish with 100 jump rope, 50 sit-ups, 10 burpees✨ .
I’m actually going to do it again today for my workout!🙌🏼 You can save the workout by screenshot or clicking the bottom right “flag” in instagram! .
.
𝗩𝗨𝗟𝗡𝗘𝗥𝗔𝗕𝗟𝗘 𝗣𝗢𝗦𝗧👉🏼 I will post a short video of each exercise in my stories and save to my 𝗛𝗲𝗮𝗹𝘁𝗵 & 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗛𝗶𝗴𝗵𝗹𝗶𝗴𝗵𝘁 𝘁𝗮𝗯 in Instagram😘 .
Any questions, just holler!! Let’s 𝗞𝗘𝗘𝗣 𝗠𝗢𝗩𝗜𝗡𝗚 𝗙𝗢𝗥𝗪𝗔𝗥𝗗 towards those goals! 💥
.
.
.
#fitnessmotivation #fitnessworkout #fitnesslifestyle #fitmom #goalgetter #goaldigger #workout #workoutroutine #workoutoftheday #keepmovingforward #simpleHIIT #hiitburn #burncalories #buildmuscle #weightlossjourney #fitspiration #lubbocktx

Sixdaysfit The Studio Cycling and Fitness 💪🏼 ACCEPTING NEW CLIENTS! Reserve yours session at sixdaysfit.punchpass.com! $10.00 per session! 
#sixdaysfit #strongwomenlifteachotherup #fitness #mealplanning #weightloss #toneitup #buildmuscle #cardiokickboxing #healthylifestyle #sweat#thickfit#dumbbells#strong #fit#2020#selflove

Sixdaysfit The Studio Cycling and Fitness 💪🏼 ACCEPTING NEW CLIENTS! Reserve yours session at sixdaysfit.punchpass.com! $10.00 per session!
#sixdaysfit #strongwomenlifteachotherup #fitness #mealplanning #weightloss #toneitup #buildmuscle #cardiokickboxing #healthylifestyle #sweat #thickfit #dumbbells #strong #fit #2020 #selflove

If you want to grow a stronger and more defined back, you want to incorporate some form of horizontal and vertical pulling in your training. Today, let's focus on the vertical pull by discussing two popular back exercises: The Pull-Up and Lat Pulldown.
-
First of all, if we look at muscle activation research comparing the pull-up and lat pulldown, we don't see much difference in lat engagement. So for training your lats, these 2 exercises are similarly effective. But there are subtle differences between the two exercises to keep in mind. For one, pull-ups require more core stability since you move freely through space and need to keep a tight upper body. With the lat pulldown, you are locked into a machine that stabilizes you.
-
Also, pull-ups can usually be considered more "functional" since you practice carrying around your own bodyweight. On the other hand, the benefit of lat pulldowns is that you can more easily control how much weight you lift. If you can't carry your own bodyweight yet, starting with lat pulldowns to build up your vertical pulling strength is a great option.
-
On the second slide of this post, you can find an easy progression model for getting towards your first pull-up. Once you can pull 60-70% of your own bodyweight with the pulldown machine, you can practice with negative pull-ups and eventually transition into doing bodyweight pull-ups.
-
1. Doma, K., Deakin, G. B., & Ness, K. F. (2013). Kinematic and electromyographic comparisons between chin-ups and lat-pull down exercises. Sports biomechanics, 12(3), 302-313.
-
Music by @iamryanlittle - Seeing Double via @hellothematic

If you want to grow a stronger and more defined back, you want to incorporate some form of horizontal and vertical pulling in your training. Today, let's focus on the vertical pull by discussing two popular back exercises: The Pull-Up and Lat Pulldown.
-
First of all, if we look at muscle activation research comparing the pull-up and lat pulldown, we don't see much difference in lat engagement. So for training your lats, these 2 exercises are similarly effective. But there are subtle differences between the two exercises to keep in mind. For one, pull-ups require more core stability since you move freely through space and need to keep a tight upper body. With the lat pulldown, you are locked into a machine that stabilizes you.
-
Also, pull-ups can usually be considered more "functional" since you practice carrying around your own bodyweight. On the other hand, the benefit of lat pulldowns is that you can more easily control how much weight you lift. If you can't carry your own bodyweight yet, starting with lat pulldowns to build up your vertical pulling strength is a great option.
-
On the second slide of this post, you can find an easy progression model for getting towards your first pull-up. Once you can pull 60-70% of your own bodyweight with the pulldown machine, you can practice with negative pull-ups and eventually transition into doing bodyweight pull-ups.
-
1. Doma, K., Deakin, G. B., & Ness, K. F. (2013). Kinematic and electromyographic comparisons between chin-ups and lat-pull down exercises. Sports biomechanics, 12(3), 302-313.
-
Music by @iamryanlittle - Seeing Double via @hellothematic

I told you I LOVED a good before and after...check this one out! 💥
•
Emsculpt causes supramaximal contractions which you physically can’t do without HIFEM technology aka Emsculpt. You can go from ripped, to ripppppppeeeedddd! 💪💥❤️
•
#Repost @barebunnyaesthetics @get_repost_easily #repost_easily
******
🤤Start 2020 #shredded with #EMSculpt 🔥🔥🔥🔥4 treatments over a 2 week period can yield results like this, 20k powerful supramaximal contractions is just 30 mins😱 #btlaesthetics #hifem #bunsofsteel #trendsetter #takingovertheworld #FDAcleared #changinglives #emsculpt #exilis #emsella #Coolsculpting #CoolTone #Allergan #buildmuscle #Squats  #ButtLift #squadgoals #BBL #tesla #crossfit #buildmuscle

I told you I LOVED a good before and after...check this one out! 💥

Emsculpt causes supramaximal contractions which you physically can’t do without HIFEM technology aka Emsculpt. You can go from ripped, to ripppppppeeeedddd! 💪💥❤️

#Repost @barebunnyaesthetics @get_repost_easily #repost_easily
******
🤤Start 2020 #shredded with #EMSculpt 🔥🔥🔥🔥4 treatments over a 2 week period can yield results like this, 20k powerful supramaximal contractions is just 30 mins😱 #btlaesthetics #hifem #bunsofsteel #trendsetter #takingovertheworld #FDAcleared #changinglives #emsculpt #exilis #emsella #Coolsculpting #CoolTone #Allergan #buildmuscle #Squats #ButtLift #squadgoals #BBL #tesla #crossfit #buildmuscle

One of my favorite Tricep movements. I teach every client this one. They don’t seem to love at as much as I do. 😝🤔
.
Exercise is DumbbellOverhead Tricep Extension .

Like, tag, save for later. It all helps 🙌🏼
.
Don’t forget to add me on YouTube at Famfit407 .
@trainhardathletics clothing : Save 25% code: Famfit407 .
Every workout fueled by @redcon1 supplements. Pre-workout, BCAAs, and Post workout protein. Save 20% at checkout: T20FelipeM .
Save 25% on Herbalife: Link in Bio (Code: PTClient)
.
.
#orlandopersonaltrainer #orlandofitness #fitfam #orlando #usmc #marines #militarymuscle #instafit #personaltrainer #nasm #nasmcpt #bootcamp #orlandobootcamp #famfit407 #onlinecoach #mobileapptraining #onlinecoaching #garagegym #workout #weightloss #buildmuscle

One of my favorite Tricep movements. I teach every client this one. They don’t seem to love at as much as I do. 😝🤔
.
Exercise is DumbbellOverhead Tricep Extension .

Like, tag, save for later. It all helps 🙌🏼
.
Don’t forget to add me on YouTube at Famfit407 .
@trainhardathletics clothing : Save 25% code: Famfit407 .
Every workout fueled by @redcon1 supplements. Pre-workout, BCAAs, and Post workout protein. Save 20% at checkout: T20FelipeM .
Save 25% on Herbalife: Link in Bio (Code: PTClient)
.
.
#orlandopersonaltrainer #orlandofitness #fitfam #orlando #usmc #marines #militarymuscle #instafit #personaltrainer #nasm #nasmcpt #bootcamp #orlandobootcamp #famfit407 #onlinecoach #mobileapptraining #onlinecoaching #garagegym #workout #weightloss #buildmuscle

And she’s got some great athletic wear!

And she’s got some great athletic wear!

We have winner! Dr. Conkright picked the winner of the FREE EMSCULPT treatment. Thank you to all who celebrated with us last night during our EMSCULPT launch party, we had such a good time.  Get ready for all of the beach ready bodies complements of EMSCULPT💪🏻🦵🏻⛱👙#conkrightaesthetics #emsculpt #beachbody #tone #buildmuscle #burnfat #nosweat

We have winner! Dr. Conkright picked the winner of the FREE EMSCULPT treatment. Thank you to all who celebrated with us last night during our EMSCULPT launch party, we had such a good time. Get ready for all of the beach ready bodies complements of EMSCULPT💪🏻🦵🏻⛱👙 #conkrightaesthetics #emsculpt #beachbody #tone #buildmuscle #burnfat #nosweat

PERSONAL TRAINERS ARE MORE THAN JUST A FITNESS INSTRUCTOR

To clients they are that extra push that they need in order to get from A to B in the quickest and most efficient way. We are a customer service.
.
The services I provide are personal and bespoke to each client. Building relationships and a rapport with each lady creates trust and understanding. My programmes are specifically tailored to specific goals based on information that is stated at the beginning and thoroughout the clients journey.
.
There are other aspects to my role such as counsellor, confidant and mentor as my role is so much more than just counting reps. The training is serious but we have fun.
.
I provide a safe environment and my clients get my full attention at all times. My ladies are pushed to their max effort capability, which usually they will phrase as “Torture- but in a good way”. I teach them how to train hard, execute exercises correctly and how to change their physiques.
.
I ensure that they have a better understanding of their progress, with before and after photos/metrics each month along with as a detailed record of what they have achieved. This is essential in order to keep pushing them forward in terms of increasing strength and reaching goals.
.
Any request from them- to me, is never to much too ask,  and any goal set by them with me - is never unachievable. .
.
.
.
#personaltrainer #coach #fitness #personaltrainerwidnes #fitfam #bestjobever #strongwomen #fatloss #buildmuscle #bodybuilding #hypertrophy #instafit #gym #gymlife #trainhard #muscle #nutrition #diet #training #fitspo #fitlife #gymmotivation #gymshark #gymtime #gymsharkwomen #exercise

PERSONAL TRAINERS ARE MORE THAN JUST A FITNESS INSTRUCTOR

To clients they are that extra push that they need in order to get from A to B in the quickest and most efficient way. We are a customer service.
.
The services I provide are personal and bespoke to each client. Building relationships and a rapport with each lady creates trust and understanding. My programmes are specifically tailored to specific goals based on information that is stated at the beginning and thoroughout the clients journey.
.
There are other aspects to my role such as counsellor, confidant and mentor as my role is so much more than just counting reps. The training is serious but we have fun.
.
I provide a safe environment and my clients get my full attention at all times. My ladies are pushed to their max effort capability, which usually they will phrase as “Torture- but in a good way”. I teach them how to train hard, execute exercises correctly and how to change their physiques.
.
I ensure that they have a better understanding of their progress, with before and after photos/metrics each month along with as a detailed record of what they have achieved. This is essential in order to keep pushing them forward in terms of increasing strength and reaching goals.
.
Any request from them- to me, is never to much too ask, and any goal set by them with me - is never unachievable. .
.
.
.
#personaltrainer #coach #fitness #personaltrainerwidnes #fitfam #bestjobever #strongwomen #fatloss #buildmuscle #bodybuilding #hypertrophy #instafit #gym #gymlife #trainhard #muscle #nutrition #diet #training #fitspo #fitlife #gymmotivation #gymshark #gymtime #gymsharkwomen #exercise

Déjeuner Vegan Boulgour Avocat Patates douces carottes petits pois chou rouge + cake olives tomates confites + smoothie framboise ananas 🤤🤤 #vegan #vegetarian #fitness #buildmuscle #healthyfood #energie

Déjeuner Vegan Boulgour Avocat Patates douces carottes petits pois chou rouge + cake olives tomates confites + smoothie framboise ananas 🤤🤤 #vegan #vegetarian #fitness #buildmuscle #healthyfood #energie

From this morning leg session. Trying to find my groove getting things up to part as far as muscle memory & mind connection. •
•
•
#GODFIRST #ITSPOSSIBLE #touchdownmartin #getbig #buildmuscle #bodybuilding #legday #bodybuildingmotivation

From this morning leg session. Trying to find my groove getting things up to part as far as muscle memory & mind connection. •


#GODFIRST #ITSPOSSIBLE #touchdownmartin #getbig #buildmuscle #bodybuilding #legday #bodybuildingmotivation

🤤Start 2020 #shredded with #EMSculpt 🔥🔥🔥🔥4 treatments over a 2 week period can yield results like this, 20k powerful supramaximal contractions is just 30 mins😱 #btlaesthetics #hifem #bunsofsteel #trendsetter #takingovertheworld #FDAcleared #changinglives #emsculpt #exilis #emsella #Coolsculpting #CoolTone #Allergan #buildmuscle #Squats  #ButtLift #squadgoals #BBL #tesla #crossfit #buildmuscle

🤤Start 2020 #shredded with #EMSculpt 🔥🔥🔥🔥4 treatments over a 2 week period can yield results like this, 20k powerful supramaximal contractions is just 30 mins😱 #btlaesthetics #hifem #bunsofsteel #trendsetter #takingovertheworld #FDAcleared #changinglives #emsculpt #exilis #emsella #Coolsculpting #CoolTone #Allergan #buildmuscle #Squats #ButtLift #squadgoals #BBL #tesla #crossfit #buildmuscle

These bad boys cooked with some garlic salt and a small amount of teriyaki sauce made great sliders when put in some Hawaiian sweet rolls. 
#vegetablebased #betterdigestion #nobloating #healthylifestyle #foodporn #foodchoises #advocare #gains #musclestrength #muscle #buildmuscle #gymtime #consistency #goals #crushgoals #staypositve #famfitness #dadbod #confidence #xendurance #xnd #gains #lunchtime

These bad boys cooked with some garlic salt and a small amount of teriyaki sauce made great sliders when put in some Hawaiian sweet rolls.
#vegetablebased #betterdigestion #nobloating #healthylifestyle #foodporn #foodchoises #advocare #gains #musclestrength #muscle #buildmuscle #gymtime #consistency #goals #crushgoals #staypositve #famfitness #dadbod #confidence #xendurance #xnd #gains #lunchtime

“Great back workout today “
I may not be where I want to be but at least I’m on my way It feels so good to be able to train a full training routine again, I truly love weight training.
There is no other way to transform your body but to lift weights it’s absolutely amazing .
“Thank you brother“
@hbn_king33 for all your support & allowing me work in with you really do appreciate you more than you know. Gods puts people in our lives for a reason I’m truly blessed 🙏🙏 @hbtrainingfacility @healthybodynutrition @hbn_king33 @inkedup776 #hbtrainingfacility #teamhb #teamhbn #fit40 #weighttraining #liftheavyshit #blessedbeyondmeasure #godsplan #gymlife #mytimetoshine #buildmuscle #riversidecalifornia #newportbeach #lovelife #lovegymlife

“Great back workout today “
I may not be where I want to be but at least I’m on my way It feels so good to be able to train a full training routine again, I truly love weight training.
There is no other way to transform your body but to lift weights it’s absolutely amazing .
“Thank you brother“
@hbn_king33 for all your support & allowing me work in with you really do appreciate you more than you know. Gods puts people in our lives for a reason I’m truly blessed 🙏🙏 @hbtrainingfacility @healthybodynutrition @hbn_king33 @inkedup776 #hbtrainingfacility #teamhb #teamhbn #fit40 #weighttraining #liftheavyshit #blessedbeyondmeasure #godsplan #gymlife #mytimetoshine #buildmuscle #riversidecalifornia #newportbeach #lovelife #lovegymlife

FAILURE
.
It’s part of life
.
If you watch to the end you see I failed here
.
But from that failure I still have growth!
.
In order to build muscle you literally have to break it down
.
The growth and strength comes after breaking it down
.
After Failing
.
If you’ve failed before, you’re not alone
.
Give me a 🌟 if you’ve failed at anything but rebuilt from it and kept going

FAILURE
.
It’s part of life
.
If you watch to the end you see I failed here
.
But from that failure I still have growth!
.
In order to build muscle you literally have to break it down
.
The growth and strength comes after breaking it down
.
After Failing
.
If you’ve failed before, you’re not alone
.
Give me a 🌟 if you’ve failed at anything but rebuilt from it and kept going