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🔹 Achieve Progressive Overload 🔹
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What’s progressive overload? Exactly what it sounds like.
-

Gradually increasing the stimulus you’re putting on your body, so your body can gradually change to accommodate for it.
-

Here’s a little cheat sheet of 8 ways you can tweak your training from one workout to the next to make progress:
-

1. Increase the weight you’re using.
-

2. Increase reps. So if in workout one you used 50 lbs for 8 reps, in workout two get 9 reps, or 10, or 11, etc.
-

3. Slow your tempo. Same weight, same reps, slower reps.
-

4. Decrease your leverage. If last week you incline benched on a 30 degree incline, try to hit the same weight and reps on a 45 degree incline. Change the angle of exercises to make them harder.
-

5. Decrease rest. Time your workouts, if all else stayed the same but you did your workout in 5 minutes less time, congratulations, that’s progress.
-

6. Increase frequency by training specific muscles on a more frequent basis.
-

7. Improve efficiency by performing the same set with less effort.
-

8. Maintain all other factors of pressure overload while at a lighter body weight.
-

And for reading to the bottom I’ll give you a bonus 9th way to create progressive overload: increase the sets you perform an exercise in. Example: Three sets week one, four sets week two.
-

If your training doesn’t change your body won’t either, make shit harder now and it’ll pay off in the long run. 👊
-

And if you have a friend who needs to change their training, tag them for me, maybe this can help :) thanks!
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#medichbrand #progressiveoverload #progress #progresspic #progressnotperfection #progresspics #progressing #progressisprogress #fitnessprogress #progressdaily #progressoverperfection #gymprogress #overload #gym #gymlife #gyms #gym💪💪 #gymtips #gymhelp #gymgoals #gymtime💪 #gymaholic #gymfitness #gymlife💪 #gymrat #gymgrind #buildmuscle #buildmuscles #buildmuscleburnfat #musclebuilding

🔹 Achieve Progressive Overload 🔹
-

What’s progressive overload? Exactly what it sounds like.
-

Gradually increasing the stimulus you’re putting on your body, so your body can gradually change to accommodate for it.
-

Here’s a little cheat sheet of 8 ways you can tweak your training from one workout to the next to make progress:
-

1. Increase the weight you’re using.
-

2. Increase reps. So if in workout one you used 50 lbs for 8 reps, in workout two get 9 reps, or 10, or 11, etc.
-

3. Slow your tempo. Same weight, same reps, slower reps.
-

4. Decrease your leverage. If last week you incline benched on a 30 degree incline, try to hit the same weight and reps on a 45 degree incline. Change the angle of exercises to make them harder.
-

5. Decrease rest. Time your workouts, if all else stayed the same but you did your workout in 5 minutes less time, congratulations, that’s progress.
-

6. Increase frequency by training specific muscles on a more frequent basis.
-

7. Improve efficiency by performing the same set with less effort.
-

8. Maintain all other factors of pressure overload while at a lighter body weight.
-

And for reading to the bottom I’ll give you a bonus 9th way to create progressive overload: increase the sets you perform an exercise in. Example: Three sets week one, four sets week two.
-

If your training doesn’t change your body won’t either, make shit harder now and it’ll pay off in the long run. 👊
-

And if you have a friend who needs to change their training, tag them for me, maybe this can help :) thanks!
.
.
.
.
.
.
.
#medichbrand #progressiveoverload #progress #progresspic #progressnotperfection #progresspics #progressing #progressisprogress #fitnessprogress #progressdaily #progressoverperfection #gymprogress #overload #gym #gymlife #gyms #gym 💪💪 #gymtips #gymhelp #gymgoals #gymtime 💪 #gymaholic #gymfitness #gymlife 💪 #gymrat #gymgrind #buildmuscle #buildmuscles #buildmuscleburnfat #musclebuilding

🦋CHEST DAY! 🦋
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LIKE & SAVE! It’s Monday and a good day for a good day! Anyone have exciting plans coming up this week?! 🤷🏼‍♀️
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Today, I’ll be studying, going to a hair appointment, working at a coffee shop, and spending time with a dear friend this evening. 💕
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Chest day! I used to be wary of working out my chest, and I’m not sure why. It can be so fun, and developing the pectoral muscles can help with posture, make boobs a bit perkier, and develop the whole upper body! So let’s get to it! For this workout, 4 sets of 10 reps.👏🏻
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1️⃣ Cable single arm side cross press
2️⃣ Low pulley cable fly 
3️⃣ Standing cable chest press 
4️⃣ Chest press 
5️⃣ Chest fly variation 
6️⃣ Close grip press 🦋
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Outfit: @gymsharkwomen @forever21 
Song: Only human by @jonasbrothers ▫️
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Now go soak up all the possibility this Monday has to offer! Love you friends 💗

🦋CHEST DAY! 🦋
-
LIKE & SAVE! It’s Monday and a good day for a good day! Anyone have exciting plans coming up this week?! 🤷🏼‍♀️
-
Today, I’ll be studying, going to a hair appointment, working at a coffee shop, and spending time with a dear friend this evening. 💕
-
Chest day! I used to be wary of working out my chest, and I’m not sure why. It can be so fun, and developing the pectoral muscles can help with posture, make boobs a bit perkier, and develop the whole upper body! So let’s get to it! For this workout, 4 sets of 10 reps.👏🏻
-
1️⃣ Cable single arm side cross press
2️⃣ Low pulley cable fly
3️⃣ Standing cable chest press
4️⃣ Chest press
5️⃣ Chest fly variation
6️⃣ Close grip press 🦋
-
Outfit: @gymsharkwomen @forever21
Song: Only human by @jonasbrothers ▫️
-
Now go soak up all the possibility this Monday has to offer! Love you friends 💗

Raise your hand if you can get a bit too obsessed with your fitness tracker 🙋🏼‍♀️🙈⠀
∙⠀
Don’t worry, so can I.⠀
∙⠀
The other day at the gym, as I was starting a set of squats, I realized I forgot to wear my Fitbit. For a moment I got genuinely worried - “that means the steps I took walking to the gym weren’t accounted for, my workout wouldnt be tracked, now I wouldnt’t know my energy expenditure or my total steps for the day!!!!”⠀
∙⠀
I had to check myself. When I really thought about it - how was wearing the Fitbit going to change anything?⠀
∙⠀
I still walked to the gym, I still did my regular lift & 10 mins cardio, I still wouldve eaten the same amount of macros for the day regardless.⠀
∙⠀
All that changed was the stats I could read at the end of they & averages at the end of the week - and those honestly just don’t matter very much.⠀
∙⠀
Trackers are great, but we’ve got to remember (myself included 🙋🏼‍♀️) that what matters most for building a lean, muscular, healthy body are the BEHAVIORS happening in real time, in real life. So pat yourself on the back for being the active lil butterfly that you are & keep on goin.⠀
∙⠀
PS: If you’re looking for a community of women-who-lift to support you & hold you accountable on your journey to a lean, muscular physique 👉🏻 apply (link in bio) to my 🏋🏼‍♀️Group Nutrition Coaching program.⠀
∙⠀
I oversee a small group of women to build the body of their dreams without creating a poor relationship with food, exercise or their bodies. There are limited spots so I’ll reach out as soon as you apply to give you the deets! 💜⠀
∙⠀
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#womenwholiftheavy #womenwholiftweights #womenwholiftheavyshit #transformyourbody #progressisprogress #beyourownmotivation #weightsforwomen #leanmusclegains #fatlossgoals #caloricdeficit #fatlossphase #caloriesincaloriesout #strongfitwomen #fatlossforwomen #antidietdietitian #dietitianswholift #relationshipwithfood #buildmuscleburnfat #healthymindandbody #bodyconfidencemovement #bingeeatinghelp #bingefreefam #worthbeyondweight #selflovetransformation #lifebeyonddieting #morethanabody #memoriesovermacros #enjoytheprocess #bodyrespect #selflovespo

Raise your hand if you can get a bit too obsessed with your fitness tracker 🙋🏼‍♀️🙈⠀
∙⠀
Don’t worry, so can I.⠀
∙⠀
The other day at the gym, as I was starting a set of squats, I realized I forgot to wear my Fitbit. For a moment I got genuinely worried - “that means the steps I took walking to the gym weren’t accounted for, my workout wouldnt be tracked, now I wouldnt’t know my energy expenditure or my total steps for the day!!!!”⠀
∙⠀
I had to check myself. When I really thought about it - how was wearing the Fitbit going to change anything?⠀
∙⠀
I still walked to the gym, I still did my regular lift & 10 mins cardio, I still wouldve eaten the same amount of macros for the day regardless.⠀
∙⠀
All that changed was the stats I could read at the end of they & averages at the end of the week - and those honestly just don’t matter very much.⠀
∙⠀
Trackers are great, but we’ve got to remember (myself included 🙋🏼‍♀️) that what matters most for building a lean, muscular, healthy body are the BEHAVIORS happening in real time, in real life. So pat yourself on the back for being the active lil butterfly that you are & keep on goin.⠀
∙⠀
PS: If you’re looking for a community of women-who-lift to support you & hold you accountable on your journey to a lean, muscular physique 👉🏻 apply (link in bio) to my 🏋🏼‍♀️Group Nutrition Coaching program.⠀
∙⠀
I oversee a small group of women to build the body of their dreams without creating a poor relationship with food, exercise or their bodies. There are limited spots so I’ll reach out as soon as you apply to give you the deets! 💜⠀
∙⠀
∙⠀
∙⠀
∙⠀
#womenwholiftheavy #womenwholiftweights #womenwholiftheavyshit #transformyourbody #progressisprogress #beyourownmotivation #weightsforwomen #leanmusclegains #fatlossgoals #caloricdeficit #fatlossphase #caloriesincaloriesout #strongfitwomen #fatlossforwomen #antidietdietitian #dietitianswholift #relationshipwithfood #buildmuscleburnfat #healthymindandbody #bodyconfidencemovement #bingeeatinghelp #bingefreefam #worthbeyondweight #selflovetransformation #lifebeyonddieting #morethanabody #memoriesovermacros #enjoytheprocess #bodyrespect #selflovespo

Hands up if you think will power is overrated 🙌⠀
∙⠀
Throughout my 5+ year struggle with yo-yo dieting & binge eating - I glorified the sh*t out of will power.⠀
∙⠀
I thought if ONLY I had more of it I could finally stick to one approach & not derail my progress with a binge. I would sit crying, hoping & praying that next time I would miraculously have the will power to not put the food in my mouth.⠀
∙⠀
Yet the cycle continued. ⠀
∙⠀
Sure, there’s a lot to be said for having discipline and restraint when getting after any goal - but “will power” as we think of it (ie. Pushing through a workout you’re dreading, or gritting through a 1200 kcal/d diet) is a finite resource.⠀
∙⠀
It’s not something to GLORIFY using - it’s something to try to AVOID using as much as possible. You want to make the desired behavior as EASY as possible for you to do - so that when “will power” inevitably runs out, you’re still on track to meeting your goals.⠀
∙⠀
This doesnt mean it’s going to be EASY - but why make it harder than it needs to be?⠀
∙⠀
I’m telling you right now - will power isn’t going to help you stop bingeing. In fact, that you are bingeing shows that you’ve been using SO much will power that you’re tapped out.⠀
∙⠀
Start looking for easier, simpler ways to meet your goals: increase your macros, pull back on the volume of your training, stop setting arbitrary rules for yourself around food.⠀
∙⠀
& if you want additional help - apply for my Group Nutrition Program (link in my bio)! I’m guiding a small group of women to use food to build their bodies and their strength without having to rely on things like will power 🏋🏼‍♀️. Enrollment closes on Sept 16th!!⠀
∙⠀
∙⠀
∙⠀
∙⠀
#womenwholiftheavy #womenwholiftweights #womenwholiftheavyshit #transformyourbody #progressisprogress #beyourownmotivation #weightsforwomen #leanmusclegains #fatlossgoals #caloricdeficit #fatlossphase #caloriesincaloriesout #strongfitwomen #fatlossforwomen #dietitianswholift #relationshipwithfood #buildmuscleburnfat #healthymindandbody #bodyconfidencemovement #antifaddietdietitian #keepatit #gettingstrong #sustainablefatloss #beatingbingeeating #fuelyourbodywell #willpowerdoesntwork #habitsnotrestrictions

Hands up if you think will power is overrated 🙌⠀
∙⠀
Throughout my 5+ year struggle with yo-yo dieting & binge eating - I glorified the sh*t out of will power.⠀
∙⠀
I thought if ONLY I had more of it I could finally stick to one approach & not derail my progress with a binge. I would sit crying, hoping & praying that next time I would miraculously have the will power to not put the food in my mouth.⠀
∙⠀
Yet the cycle continued. ⠀
∙⠀
Sure, there’s a lot to be said for having discipline and restraint when getting after any goal - but “will power” as we think of it (ie. Pushing through a workout you’re dreading, or gritting through a 1200 kcal/d diet) is a finite resource.⠀
∙⠀
It’s not something to GLORIFY using - it’s something to try to AVOID using as much as possible. You want to make the desired behavior as EASY as possible for you to do - so that when “will power” inevitably runs out, you’re still on track to meeting your goals.⠀
∙⠀
This doesnt mean it’s going to be EASY - but why make it harder than it needs to be?⠀
∙⠀
I’m telling you right now - will power isn’t going to help you stop bingeing. In fact, that you are bingeing shows that you’ve been using SO much will power that you’re tapped out.⠀
∙⠀
Start looking for easier, simpler ways to meet your goals: increase your macros, pull back on the volume of your training, stop setting arbitrary rules for yourself around food.⠀
∙⠀
& if you want additional help - apply for my Group Nutrition Program (link in my bio)! I’m guiding a small group of women to use food to build their bodies and their strength without having to rely on things like will power 🏋🏼‍♀️. Enrollment closes on Sept 16th!!⠀
∙⠀
∙⠀
∙⠀
∙⠀
#womenwholiftheavy #womenwholiftweights #womenwholiftheavyshit #transformyourbody #progressisprogress #beyourownmotivation #weightsforwomen #leanmusclegains #fatlossgoals #caloricdeficit #fatlossphase #caloriesincaloriesout #strongfitwomen #fatlossforwomen #dietitianswholift #relationshipwithfood #buildmuscleburnfat #healthymindandbody #bodyconfidencemovement #antifaddietdietitian #keepatit #gettingstrong #sustainablefatloss #beatingbingeeating #fuelyourbodywell #willpowerdoesntwork #habitsnotrestrictions

🔹 Stuck working out and not building muscle? 🔹
-

There’s a ton of potential reasons for this, but most people tend to fall into the same few mistakes.
-

Here are 8 of the most common reasons people struggle to build muscle:
-

1. If you’re not eating enough, you won’t gain muscle. Period. If you think you are and you’re not tracking your calories or eating on a consistent schedule, then chances are you’re not. So eat enough consistently.
-

2. You stimulate muscle growth in the gym but if you’re not recovering from your training, you’re simply breaking down muscle and not letting it repair. Sleep is priority one for nervous system and muscular recovery. Aim for 7-9 hours a night consistently.
-

3. Ever see a marathon runner? They’re in phenomenal shape, but they’re not carrying a lot of excess muscle. You can only ask so much of your body, prioritize strength training over cardio if your main goal is to build muscle.
-

4. Like I said earlier training without sufficient recovery is counterproductive. But if you’re training too hard In the gym, you might not even be able to recover from the stresses you’re putting on yourself. Make sure you’re taking care of yourself in and out of the gym. Stimulate your body, don’t annihilate it.
-

5. You need protein to build muscle. Shoot for a MINIMUM of .75 grams per pound of bodyweight every day.
-

6. If you’re inconsistent, or you’re just going through the motions and not busting your ass in the gym. Then stop asking why, start working hard.
-

7. Volume is simply a measure of how much work you’re doing in the gym. Volume = sets x reps. If you’re not stimulating your muscles enough, then they will not grow. Just make sure you’re hitting the gym at least 3 times a week and this shouldn’t be a problem.
-

8. Imagine this, you have a history exam, specifically on World War II. So you decide fuck it, I’ll go to the library when I feel like it and read a bunch of random history books. Probably not going to work right? So if you have a specific goal in the gym, make a plan to accomplish it. Even if this just means finding a program online, writing down your reps and sets and sticking to it. 👊

🔹 Stuck working out and not building muscle? 🔹
-

There’s a ton of potential reasons for this, but most people tend to fall into the same few mistakes.
-

Here are 8 of the most common reasons people struggle to build muscle:
-

1. If you’re not eating enough, you won’t gain muscle. Period. If you think you are and you’re not tracking your calories or eating on a consistent schedule, then chances are you’re not. So eat enough consistently.
-

2. You stimulate muscle growth in the gym but if you’re not recovering from your training, you’re simply breaking down muscle and not letting it repair. Sleep is priority one for nervous system and muscular recovery. Aim for 7-9 hours a night consistently.
-

3. Ever see a marathon runner? They’re in phenomenal shape, but they’re not carrying a lot of excess muscle. You can only ask so much of your body, prioritize strength training over cardio if your main goal is to build muscle.
-

4. Like I said earlier training without sufficient recovery is counterproductive. But if you’re training too hard In the gym, you might not even be able to recover from the stresses you’re putting on yourself. Make sure you’re taking care of yourself in and out of the gym. Stimulate your body, don’t annihilate it.
-

5. You need protein to build muscle. Shoot for a MINIMUM of .75 grams per pound of bodyweight every day.
-

6. If you’re inconsistent, or you’re just going through the motions and not busting your ass in the gym. Then stop asking why, start working hard.
-

7. Volume is simply a measure of how much work you’re doing in the gym. Volume = sets x reps. If you’re not stimulating your muscles enough, then they will not grow. Just make sure you’re hitting the gym at least 3 times a week and this shouldn’t be a problem.
-

8. Imagine this, you have a history exam, specifically on World War II. So you decide fuck it, I’ll go to the library when I feel like it and read a bunch of random history books. Probably not going to work right? So if you have a specific goal in the gym, make a plan to accomplish it. Even if this just means finding a program online, writing down your reps and sets and sticking to it. 👊

✖️REPS & SETS!✖️
-
LIKE, SAVE, SHARE! It’s my favorite time, drumroll please—nerd hour! Understanding the body and how to move it effectively can help tremendously in reaching your goals. Keep in mind, this is a quick overview but I hope it’s helpful! 🤓
-
👉🏻 WHAT IS A REP? Rep (repetition) is one complete motion of an exercise. ▫️
-
👉🏻 WHAT IS A SET? A set is a group of consecutive repetitions. For example, if I were to do two sets of 10 reps of pushups, I’d do 10 push-ups in a row, REST for a period of time, then do another 10 pushups. ▫️
-
👉🏻 HOW MANY REPS SHOULD I DO? This depends on your goals (see below). But no matter how many repetitions you do, always use a heavy enough weight so that the last rep is a struggle, but not such a struggle that you compromise good form. ▫️
-
👉🏻 HOW MANY SETS SHOULD I DO? This also depends, but essentially, however many sets you can do with your target rep range without compromising your form. With that, after your third set, if you feel like you can do a fourth, it might be a good idea to try it. Or a fifth. Anymore than that, and you should be consider increasing your weight instead. ▫️
-
✖️GOAL: MUSCLE SIZE 💪🏻 Reps: 6 – 12 reps▫️ Sets: 3-5▫️ Rest time between sets: 60 to 90 seconds ▫️
-
✖️GOAL: MUSCLE ENDURANCE 🏃🏼‍♀️Reps: 12-20 reps▫️Sets: 2+ (you’ll likely do less sets with the considerable amount of reps) ▫️ Rest time between sets: 30 to 60 seconds ▫️
-
✖️GOAL: POWER 👊🏻 Reps: 1-5 reps ▫️Sets: 3-5
▫️Rest time between sets: 3-5 minutes ▫️
-
I hope that’s a helpful overview! If you have questions, let me know. Now go and enjoy this beautiful Saturday my friends! ILY! ☺️☀️

✖️REPS & SETS!✖️
-
LIKE, SAVE, SHARE! It’s my favorite time, drumroll please—nerd hour! Understanding the body and how to move it effectively can help tremendously in reaching your goals. Keep in mind, this is a quick overview but I hope it’s helpful! 🤓
-
👉🏻 WHAT IS A REP? Rep (repetition) is one complete motion of an exercise. ▫️
-
👉🏻 WHAT IS A SET? A set is a group of consecutive repetitions. For example, if I were to do two sets of 10 reps of pushups, I’d do 10 push-ups in a row, REST for a period of time, then do another 10 pushups. ▫️
-
👉🏻 HOW MANY REPS SHOULD I DO? This depends on your goals (see below). But no matter how many repetitions you do, always use a heavy enough weight so that the last rep is a struggle, but not such a struggle that you compromise good form. ▫️
-
👉🏻 HOW MANY SETS SHOULD I DO? This also depends, but essentially, however many sets you can do with your target rep range without compromising your form. With that, after your third set, if you feel like you can do a fourth, it might be a good idea to try it. Or a fifth. Anymore than that, and you should be consider increasing your weight instead. ▫️
-
✖️GOAL: MUSCLE SIZE 💪🏻 Reps: 6 – 12 reps▫️ Sets: 3-5▫️ Rest time between sets: 60 to 90 seconds ▫️
-
✖️GOAL: MUSCLE ENDURANCE 🏃🏼‍♀️Reps: 12-20 reps▫️Sets: 2+ (you’ll likely do less sets with the considerable amount of reps) ▫️ Rest time between sets: 30 to 60 seconds ▫️
-
✖️GOAL: POWER 👊🏻 Reps: 1-5 reps ▫️Sets: 3-5
▫️Rest time between sets: 3-5 minutes ▫️
-
I hope that’s a helpful overview! If you have questions, let me know. Now go and enjoy this beautiful Saturday my friends! ILY! ☺️☀️

Heyyy so can someone let me know when coffee became a meal replacement?? 🤦🏼‍♀️⠀
∙⠀
Cause it’s not. And I need you to know this.⠀
∙⠀
Coffee is amazing. And it’s totally fine if you’re just not that hungry for the first half of your day or prefer to consume big meals later in the day. I personally like to eat more of my calories later in the day while pursuing fat loss.⠀
∙⠀
BUT, if you’re currently struggling with bingeing, over-eating or emotional eating, I HIGHLY recommend you put down the continuous stream of black coffee & start eating some damn breakfast and lunch.⠀
∙⠀
There’s a difference between eating lighter during the day & bigger meals at night (if that’s what works for you) and literally eating nothing during the day when your stomach feels like someone burnt a whole in it, enduring grueling workouts and then wondering why you can’t stop feeling out of control around food.⠀
∙⠀
This is not how gains are made or sustainable fat loss is had. It’s what keeps you spinning your wheels, making no progress, and hating your life.⠀
∙⠀
Do you struggle with binge eating? Is it getting in the way of you meeting your goals in the gym? I struggled with it for 5 years, and I’m tellin’ ya there’s a better way. If you want my help - click the link in my bio and apply for coaching 🏋🏼‍♀️. I give women the tools to improve their relationship with food so they can meet their goals in the gym and life. ⠀
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#exerciseforfun #healthymindandbody #memoriesovermacros #nutritiongoals #sustainablefatloss #flexibledietingforthewin #nofaddiets #caloricdeficit #flexibledietingcoach #buildmuscleburnfat #relationshipwithfood #eattofuel #foodisfuelnottherapy #norestrictions #flexibleeating #dietitianswholift #femaleswholift #workingonmyfitness #strongisthenewbeautiful #stopbingeeating #fitnesshelp #eattogrowmuscles #antidietdietitian #weightgainjourney #fatlossnotweightloss #iifymwomen #eatbetternotless #iifymweightloss #countingmacros #buildingmusclesandhappiness

Heyyy so can someone let me know when coffee became a meal replacement?? 🤦🏼‍♀️⠀
∙⠀
Cause it’s not. And I need you to know this.⠀
∙⠀
Coffee is amazing. And it’s totally fine if you’re just not that hungry for the first half of your day or prefer to consume big meals later in the day. I personally like to eat more of my calories later in the day while pursuing fat loss.⠀
∙⠀
BUT, if you’re currently struggling with bingeing, over-eating or emotional eating, I HIGHLY recommend you put down the continuous stream of black coffee & start eating some damn breakfast and lunch.⠀
∙⠀
There’s a difference between eating lighter during the day & bigger meals at night (if that’s what works for you) and literally eating nothing during the day when your stomach feels like someone burnt a whole in it, enduring grueling workouts and then wondering why you can’t stop feeling out of control around food.⠀
∙⠀
This is not how gains are made or sustainable fat loss is had. It’s what keeps you spinning your wheels, making no progress, and hating your life.⠀
∙⠀
Do you struggle with binge eating? Is it getting in the way of you meeting your goals in the gym? I struggled with it for 5 years, and I’m tellin’ ya there’s a better way. If you want my help - click the link in my bio and apply for coaching 🏋🏼‍♀️. I give women the tools to improve their relationship with food so they can meet their goals in the gym and life. ⠀
∙⠀
∙⠀
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∙⠀
#exerciseforfun #healthymindandbody #memoriesovermacros #nutritiongoals #sustainablefatloss #flexibledietingforthewin #nofaddiets #caloricdeficit #flexibledietingcoach #buildmuscleburnfat #relationshipwithfood #eattofuel #foodisfuelnottherapy #norestrictions #flexibleeating #dietitianswholift #femaleswholift #workingonmyfitness #strongisthenewbeautiful #stopbingeeating #fitnesshelp #eattogrowmuscles #antidietdietitian #weightgainjourney #fatlossnotweightloss #iifymwomen #eatbetternotless #iifymweightloss #countingmacros #buildingmusclesandhappiness

Most Recent

Come join in the fun. Guided classes teach you proper technique, program your workouts, give you built in accountability, and much more. #lakecountystrength #fitnesscommunity #weightloss #buildmuscleburnfat #starttoday

Come join in the fun. Guided classes teach you proper technique, program your workouts, give you built in accountability, and much more. #lakecountystrength #fitnesscommunity #weightloss #buildmuscleburnfat #starttoday

Nutrition doesn’t have to be hard!  We love the saying you can’t out run your fork. That is why we love encouraging you about good nutrition and making it a balance with your workouts. 💯

This week the meal is easy... easy is convenient and that is doable! 👊
Balance your meals with protein, alittle complex carb and Veggies.  https://livesimply.me/easy-crock-pot-pulled-pork-burrito-bowls/#wprm-recipe-container-24523

#enjoy #mealprep #deliciousandhealthy #fitfusion #recipe #nutrition #protein #buildmuscleburnfat

Nutrition doesn’t have to be hard! We love the saying you can’t out run your fork. That is why we love encouraging you about good nutrition and making it a balance with your workouts. 💯

This week the meal is easy... easy is convenient and that is doable! 👊
Balance your meals with protein, alittle complex carb and Veggies. https://livesimply.me/easy-crock-pot-pulled-pork-burrito-bowls/ #wprm -recipe-container-24523

#enjoy #mealprep #deliciousandhealthy #fitfusion #recipe #nutrition #protein #buildmuscleburnfat

Happy Hump Day. ———————————————————————-Let’s get back at it! We are done with the thanksgiving 🦃 and soon enough it will be all the sweets 🍭 for Halloween. So let’s FOCUS on our goals for a minute and really burn out these abs & glutes today. Because I’d be kidding myself if I said I wasn’t going to indulge in the Halloween festivities. Remember 👉🏻 it’s all about BALANCE babes. WORKOUT, EAT TREATS, REPEAT. Pretty sure that’s why we workout in the first place, to eat those 🍩🍟🧁. Is it not? Well, that and build gains, but who says you can’t have both!? Happy training. 🤙🏻

Happy Hump Day. ———————————————————————-Let’s get back at it! We are done with the thanksgiving 🦃 and soon enough it will be all the sweets 🍭 for Halloween. So let’s FOCUS on our goals for a minute and really burn out these abs & glutes today. Because I’d be kidding myself if I said I wasn’t going to indulge in the Halloween festivities. Remember 👉🏻 it’s all about BALANCE babes. WORKOUT, EAT TREATS, REPEAT. Pretty sure that’s why we workout in the first place, to eat those 🍩🍟🧁. Is it not? Well, that and build gains, but who says you can’t have both!? Happy training. 🤙🏻

If you gain nothing else from this post I hope that it’s this: ⠀
⠀
If you can see someone else doing it/having it/ experiencing it -⠀
It means you can too. ⠀
⠀
Scroll through your feed with the understanding that whatever you see other people doing is only helping to increase the chances for you to do it too.⠀
⠀

So don’t be jealous or envious in any way... be happy and excited that it’s all possible and available to you as well! ⠀ ⠀

If you gain nothing else from this post I hope that it’s this: ⠀

If you can see someone else doing it/having it/ experiencing it -⠀
It means you can too. ⠀

Scroll through your feed with the understanding that whatever you see other people doing is only helping to increase the chances for you to do it too.⠀


So don’t be jealous or envious in any way... be happy and excited that it’s all possible and available to you as well! ⠀ ⠀

New fillers, who dis? ✨
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.
.
In order to deliver true bespoke facial contouring/rejuvenation artistry, Dr. Panesar is now using a variety of dermal fillers. We invite you to come in for a complimentary consultation where we’ll work with you to develop a customized plan to achieve your desired look. ✨
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.
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💵 Dermal fillers are NOW $550 per syringe. Please note that, depending on the area to be treated and the desired look, more than one syringe is often necessary.
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#yegbeauty #yeg #edmonton #yegbusiness #LOOKGREATNOTFAKE #lipinjections #expertinjector #laserskinresurfacing #coolsculpting #emsculpt #bodycontouring #buildmuscleburnfat #emsella #incontinence #neocutis #alumier #gloskinbeauty #scitonhalo #scitondiva #scitondivatyte #sexualhealth #confidenceisbeautiful #wheresciencemeetsbeauty #allergan #belotero #softlift #restylane #volite #revanesse #chemicalpeel

New fillers, who dis? ✨
.
.
.
In order to deliver true bespoke facial contouring/rejuvenation artistry, Dr. Panesar is now using a variety of dermal fillers. We invite you to come in for a complimentary consultation where we’ll work with you to develop a customized plan to achieve your desired look. ✨
.
.
.
💵 Dermal fillers are NOW $550 per syringe. Please note that, depending on the area to be treated and the desired look, more than one syringe is often necessary.
.
.
.
#yegbeauty #yeg #edmonton #yegbusiness #LOOKGREATNOTFAKE #lipinjections #expertinjector #laserskinresurfacing #coolsculpting #emsculpt #bodycontouring #buildmuscleburnfat #emsella #incontinence #neocutis #alumier #gloskinbeauty #scitonhalo #scitondiva #scitondivatyte #sexualhealth #confidenceisbeautiful #wheresciencemeetsbeauty #allergan #belotero #softlift #restylane #volite #revanesse #chemicalpeel

ABS ARE JUST LIKE ANY OTHER MUSCLE⁣
⁣
I have had a few people reach out to me about abdominal workouts. ⁣
⁣
“How do I build a six pack even when I’m lean”⁣
⁣
Nutrition definitely has to be on point to get the layer of fat off and start showing abs.⁣
⁣
In the mean time, continue to train abs just like every other muscle group. ⁣
⁣
Add resistance if the movement is too easy. Take your abdominal muscles to biomechanical failure and force them to adapt. ⁣
⁣
I suggest doing 3-5 abdominal exercises 2-3 days a week, keeping the rep range between 10 and 20. ⁣
⁣
If you really want the abs to start poppin, get nutrition in line and train them just like you would train for a stronger chest, for a stronger back. ⁣
⁣
The dragon flag is definitely an advanced abdominal exercise. But the kettlebell crunch and the half dragon flag will set your abs on fire.⁣ ⁣
Get after it💪🏻👊🏻⁣
⁣
Your dedicated coach⁣
#dadbodreinvented⁣
❤️

ABS ARE JUST LIKE ANY OTHER MUSCLE⁣

I have had a few people reach out to me about abdominal workouts. ⁣

“How do I build a six pack even when I’m lean”⁣

Nutrition definitely has to be on point to get the layer of fat off and start showing abs.⁣

In the mean time, continue to train abs just like every other muscle group. ⁣

Add resistance if the movement is too easy. Take your abdominal muscles to biomechanical failure and force them to adapt. ⁣

I suggest doing 3-5 abdominal exercises 2-3 days a week, keeping the rep range between 10 and 20. ⁣

If you really want the abs to start poppin, get nutrition in line and train them just like you would train for a stronger chest, for a stronger back. ⁣

The dragon flag is definitely an advanced abdominal exercise. But the kettlebell crunch and the half dragon flag will set your abs on fire.⁣ ⁣
Get after it💪🏻👊🏻⁣

Your dedicated coach⁣
#dadbodreinvented
❤️

Real shit, no fucking filter here people... only hard ass work.⁣
⁣
This is how Ive looked in Bali during each one of my workouts.⁣
⁣
I literally have BEADS of sweat pouring off me everywhere the whole time.⁣
⁣
And you know why?⁣
⁣
Because I fucking work my ass off.⁣
⁣
You see, the main reason all you ladies (and men) aren’t seeing results in the gym, is because you’re half assing your lifts.⁣
⁣
You’re taking to long of rests...⁣
⁣
You’re talking to alll your friends...⁣
⁣
You’re just repping the weight as fast as you can without TEMPO...⁣
⁣
Your quality in the gym is trash.⁣
⁣
Now, do you need to be sweating like I am in this video... no of course not because technically sweating like this doesn’t make you lose weight.⁣
⁣
Do you need to sweat like the monster himself @markuskaulius DEFINITELY not, Ive never seen someone be able to wring out their shirt from sweat.⁣
⁣
BUT, look at how Markus looks after the gym! ⁣
⁣
He is DRENCHED in sweat because he went in there and ACTUALLY WORKED!⁣
⁣
Look at how I look after the gym... ⁣
⁣
I’m drenched in sweat because I WORK MY ASS OFF! ⁣
⁣
You need to push it in the gym to get great results.⁣
⁣
Playing candy crush or swiping on tinder between sets, isnt gonna get you a booty booty or juicy arms.⁣
⁣
It’s just not.⁣
⁣
So, put your phone down, focus on lowering your rest time and upping your intensity, don’t talk to friends between every set and get ready to make some gains.⁣
⁣
Also, if you are looking to lose 10-15 lbs in the next 30 days comment a “🔥” below and I’ll give you some details on how to make that a reality!⁣
⁣
#AmarokCoaching

Real shit, no fucking filter here people... only hard ass work.⁣

This is how Ive looked in Bali during each one of my workouts.⁣

I literally have BEADS of sweat pouring off me everywhere the whole time.⁣

And you know why?⁣

Because I fucking work my ass off.⁣

You see, the main reason all you ladies (and men) aren’t seeing results in the gym, is because you’re half assing your lifts.⁣

You’re taking to long of rests...⁣

You’re talking to alll your friends...⁣

You’re just repping the weight as fast as you can without TEMPO...⁣

Your quality in the gym is trash.⁣

Now, do you need to be sweating like I am in this video... no of course not because technically sweating like this doesn’t make you lose weight.⁣

Do you need to sweat like the monster himself @markuskaulius DEFINITELY not, Ive never seen someone be able to wring out their shirt from sweat.⁣

BUT, look at how Markus looks after the gym! ⁣

He is DRENCHED in sweat because he went in there and ACTUALLY WORKED!⁣

Look at how I look after the gym... ⁣

I’m drenched in sweat because I WORK MY ASS OFF! ⁣

You need to push it in the gym to get great results.⁣

Playing candy crush or swiping on tinder between sets, isnt gonna get you a booty booty or juicy arms.⁣

It’s just not.⁣

So, put your phone down, focus on lowering your rest time and upping your intensity, don’t talk to friends between every set and get ready to make some gains.⁣

Also, if you are looking to lose 10-15 lbs in the next 30 days comment a “🔥” below and I’ll give you some details on how to make that a reality!⁣

#AmarokCoaching

Once you try the stack you’ll never go back!...but really😋
.
The post workout stack from @1stphorm has changed everything for me post workout! .
.
Honestly, I’ve never done anything post workout up until about 3 months ago. Which is insane because I’m a RD and understand how important nutrition is — especially when it comes to muscle recovery!💪🏼
.
Let me tell you how this stack works!🎉
.
Ignition — this is a fast digesting carbohydrate. When you workout you’re depleting your glycogen stores (kind of like your gas tank) so this carb helps fill up the tank! Ignition also triggers an insulin response which then helps your body shuttle the protein into your muscles! .
.
Phormula 1 — this is a fast digesting protein. Most people know that protein is important for muscle building but the fact that it’s fast digesting means it will get to your muscles faster than a whole food source and start the recovery process that much quicker!
.
Pair these two products together for the best recovery! If you don’t know already, when you workout you’re actually tearing your muscle tissue (not building it)! It’s in the recovery process that you’re repairing those muscles stronger than they were before! .
.
The whole point of recovery is to get your body back into an anabolic state — which means you are building/maintaining muscle and burning fat!🔥
.
So if you’re someone who’s sore for days after a workout, feel like you’re not progressing in the gym, or don’t feel like you’re getting the most out of your workouts — I promise this stack will change the way you train! .
.
Train smarter, not harder ✌🏼
.
Don’t hesitate to reach out with ANY questions! (My fave flavors are fruit punch and cherry lime🙃)As always, free shipping is in my bio!🖤
.
.
.
Outfit: @balanceathletica .
.
.
.
.
#1stphorm #iam1stphorm #wedothework #legionofboom #leadbyexample #postworkout #fuelyourmuscles #trainsmarternotharder #musclerecovery #buildmuscleburnfat #musclegains #workoutmotivation #anabolicrecovery #postworkoutshake

Once you try the stack you’ll never go back!...but really😋
.
The post workout stack from @1stphorm has changed everything for me post workout! .
.
Honestly, I’ve never done anything post workout up until about 3 months ago. Which is insane because I’m a RD and understand how important nutrition is — especially when it comes to muscle recovery!💪🏼
.
Let me tell you how this stack works!🎉
.
Ignition — this is a fast digesting carbohydrate. When you workout you’re depleting your glycogen stores (kind of like your gas tank) so this carb helps fill up the tank! Ignition also triggers an insulin response which then helps your body shuttle the protein into your muscles! .
.
Phormula 1 — this is a fast digesting protein. Most people know that protein is important for muscle building but the fact that it’s fast digesting means it will get to your muscles faster than a whole food source and start the recovery process that much quicker!
.
Pair these two products together for the best recovery! If you don’t know already, when you workout you’re actually tearing your muscle tissue (not building it)! It’s in the recovery process that you’re repairing those muscles stronger than they were before! .
.
The whole point of recovery is to get your body back into an anabolic state — which means you are building/maintaining muscle and burning fat!🔥
.
So if you’re someone who’s sore for days after a workout, feel like you’re not progressing in the gym, or don’t feel like you’re getting the most out of your workouts — I promise this stack will change the way you train! .
.
Train smarter, not harder ✌🏼
.
Don’t hesitate to reach out with ANY questions! (My fave flavors are fruit punch and cherry lime🙃)As always, free shipping is in my bio!🖤
.
.
.
Outfit: @balanceathletica .
.
.
.
.
#1stphorm #iam1stphorm #wedothework #legionofboom #leadbyexample #postworkout #fuelyourmuscles #trainsmarternotharder #musclerecovery #buildmuscleburnfat #musclegains #workoutmotivation #anabolicrecovery #postworkoutshake

Confira esta resenha de  #Emsculpt by @shannonwillardson 😍 😍 😍
Os resultados #EMSCULPT estão demais!  No meu blog, estou compartilhando minha análise honesta do #EMSCULPT - o novo tratamento não invasivo desenvolvido para ajudar a fortalecer, tonificar e firmar seu abdômen ou bunda.  Eu tenho visto @drsetheberlin em Walnut Creek, CA para meus tratamentos no mês passado e tive o tratamento no abdômen, porque depois de três cesarianas em menos de 5 anos, meus abdominais definitivamente tiveram dias melhores.  Eu tentei mantê-lo super REAL com vocês no meu blog, porque você sabe que é assim que eu rolo, então dê uma olhada no post e deixe-me saber se você tem outras perguntas sobre #EMSCULPT.  Animada para compartilhar meus resultados com você!  E se você estiver na área da baía, confira definitivamente @drsetheberlin para uma consulta de tratamento!  #ad #buildmuscleburnfat #lucielelisboa #porumapelelindapratodos #cadaumcomseucorpoideal @btlaesthetics @btlaestheticsbr

Confira esta resenha de #Emsculpt by @shannonwillardson 😍 😍 😍
Os resultados #EMSCULPT estão demais! No meu blog, estou compartilhando minha análise honesta do #EMSCULPT - o novo tratamento não invasivo desenvolvido para ajudar a fortalecer, tonificar e firmar seu abdômen ou bunda. Eu tenho visto @drsetheberlin em Walnut Creek, CA para meus tratamentos no mês passado e tive o tratamento no abdômen, porque depois de três cesarianas em menos de 5 anos, meus abdominais definitivamente tiveram dias melhores. Eu tentei mantê-lo super REAL com vocês no meu blog, porque você sabe que é assim que eu rolo, então dê uma olhada no post e deixe-me saber se você tem outras perguntas sobre #EMSCULPT . Animada para compartilhar meus resultados com você! E se você estiver na área da baía, confira definitivamente @drsetheberlin para uma consulta de tratamento! #ad #buildmuscleburnfat #lucielelisboa #porumapelelindapratodos #cadaumcomseucorpoideal @btlaesthetics @btlaestheticsbr

Build muscle and burn fat at the same time in a 30 minute workout. Modify however you’d like. The end is an ab, chest, and back burnout. I did 3 sets with minimal rest. .
.
#hiittraining #hiitworkouts #motivational #fitnessaddict #workouts #workoutwednesday #halfmarathontraining #halfmarathonprep #run #runningmotivation #runners #runnerswholift #buildmuscle #burnfat #burnfatfast #30minuteworkout #buildmuscleburnfat #crosstraining #athlete #balance

Build muscle and burn fat at the same time in a 30 minute workout. Modify however you’d like. The end is an ab, chest, and back burnout. I did 3 sets with minimal rest. .
.
#hiittraining #hiitworkouts #motivational #fitnessaddict #workouts #workoutwednesday #halfmarathontraining #halfmarathonprep #run #runningmotivation #runners #runnerswholift #buildmuscle #burnfat #burnfatfast #30minuteworkout #buildmuscleburnfat #crosstraining #athlete #balance

This is a great way to build muscle and burn fat by combining weights and body weight excerises. Choose  2 weight excerises and two bodyweight.___________________  Do each exercise for 40 seconds and rest for 20 seconds, starting again on every minute for 20 minutes!🔥💥💥💥💪 ________________________________#fitfam #fitspo #fit #fitnessaddict #fitnesslove #hiit #fitnessmotivation#fitnessjourney #weightlosstransformation #fitness #homegymsetup #garagegym #buildmuscleburnfat #gym #gymmotivation #ripped #rippedafter40

This is a great way to build muscle and burn fat by combining weights and body weight excerises. Choose 2 weight excerises and two bodyweight.___________________ Do each exercise for 40 seconds and rest for 20 seconds, starting again on every minute for 20 minutes!🔥💥💥💥💪 ________________________________ #fitfam #fitspo #fit #fitnessaddict #fitnesslove #hiit #fitnessmotivation #fitnessjourney #weightlosstransformation #fitness #homegymsetup #garagegym #buildmuscleburnfat #gym #gymmotivation #ripped #rippedafter40

ALREADY KICKING GOALS ✨✨✨ ⠀
If you’ve made it to day 3 you’re onto a cracking GOOD START 👏🏼🤩 ⠀
⠀
Have you thought about what goals you set yourself on the 8 Week Challenge?? ⠀
⠀
🔥Stay accountable and do yourself PROUD! ⠀
⠀
Day 3 has us feeling a little more at ease without caffeine and feeling ready to keep kicking on week 1!!! ⠀
⠀
LETS DO THIS TEAM WARRAGUL 💪🏼💪🏼⠀
🔺2 WEEK FREE TRIALS AVAILABLE! COME GET INTO THE BEST SHAPE OF YOUR LIFE FOR SUMMER ☀️ FOLLOW THE LINK IN OUR BIO!!!

ALREADY KICKING GOALS ✨✨✨ ⠀
If you’ve made it to day 3 you’re onto a cracking GOOD START 👏🏼🤩 ⠀

Have you thought about what goals you set yourself on the 8 Week Challenge?? ⠀

🔥Stay accountable and do yourself PROUD! ⠀

Day 3 has us feeling a little more at ease without caffeine and feeling ready to keep kicking on week 1!!! ⠀

LETS DO THIS TEAM WARRAGUL 💪🏼💪🏼⠀
🔺2 WEEK FREE TRIALS AVAILABLE! COME GET INTO THE BEST SHAPE OF YOUR LIFE FOR SUMMER ☀️ FOLLOW THE LINK IN OUR BIO!!!

Take your time and you'll be in this game for the long haul 👊🏽

Take your time and you'll be in this game for the long haul 👊🏽

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

#FeedMeMoreNutrition #TheBigGuy #TheBigGuyTestosteroneBooster #Ryback #WWE #TestosteroneBooster #Testosterone #TestosteroneReplacementTherapy #TestosteroneTherapy #TestosteroneNation #LowTestosterone #Libido #LibidoBooster #SexualEnhancement #Muscle #BuildMuscle #BuildMuscleBurnFat #GNC #IgFitFam #IgFitness #LVAC #PostCycleTherapy #NaturalViagra #NaturalMuscle #VeganSupplements #NaturalMuscles #IncreaseMuscle #MuscleGoals #SupplementsThatWork #IncreasesStrength

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

#FeedMeMoreNutrition #TheBigGuy #TheBigGuyTestosteroneBooster #Ryback #WWE #TestosteroneBooster #Testosterone #TestosteroneReplacementTherapy #TestosteroneTherapy #TestosteroneNation #LowTestosterone #Libido #LibidoBooster #SexualEnhancement #Muscle #BuildMuscle #BuildMuscleBurnFat #GNC #IgFitFam #IgFitness #LVAC #PostCycleTherapy #NaturalViagra #NaturalMuscle #VeganSupplements #NaturalMuscles #IncreaseMuscle #MuscleGoals #SupplementsThatWork #IncreasesStrength

😁Less Talk More Work💪🏽 Stay Consistent .
DO WHAT YOU GOT TO DO👌🏽IT'S THAT SIMPLE

😁Less Talk More Work💪🏽 Stay Consistent .
DO WHAT YOU GOT TO DO👌🏽IT'S THAT SIMPLE

HOW TO PERFORM BENT OVER SMITH MACHINE ROWS by @jonmango -
-
-
The bent-over row is one of the best exercises to build overall back strength & muscle. It can be done with a free-weight barbell or on a smith machine as shown here.
-
This exercise is one of the most common exercises done wrong in the gym. Maintaining good form usually means lowering the weight to get the most out of the exercise.
-
It is hard, if not impossible to make a case for performing an exercise poorly and expecting better results. ‘Cheating’ reps to ‘get some extra strength or muscle fibers’ has quite clearly been shown to only hinder results and progress compared to keep a more controlled, full range of motion form.
-
#backworkout #bentoverrow #bentoverrows #backworkouts #buildmuscles #buildmuscle #buildmuscleburnfat #latworkout #properform #backexercises #backexercise #backmuscle

HOW TO PERFORM BENT OVER SMITH MACHINE ROWS by @jonmango -
-
-
The bent-over row is one of the best exercises to build overall back strength & muscle. It can be done with a free-weight barbell or on a smith machine as shown here.
-
This exercise is one of the most common exercises done wrong in the gym. Maintaining good form usually means lowering the weight to get the most out of the exercise.
-
It is hard, if not impossible to make a case for performing an exercise poorly and expecting better results. ‘Cheating’ reps to ‘get some extra strength or muscle fibers’ has quite clearly been shown to only hinder results and progress compared to keep a more controlled, full range of motion form.
-
#backworkout #bentoverrow #bentoverrows #backworkouts #buildmuscles #buildmuscle #buildmuscleburnfat #latworkout #properform #backexercises #backexercise #backmuscle

5 TIPS TO HELP YOU BUILD MUSCLE WITHOUT GETTING FAT!!!!!!
.
.
1️⃣ An Obvious one but the most important one when building muscle is YOU NEED TO LIFT WEIGHTS!!, Without resistance training nothing will happen. Spend time mastering each exercise then you can think about adding weight to the bar & progressing overtime.
.
2️⃣ Eat Plenty of Compete Protein sources aim for 0.8-1.2g per 1lb of bodyweight per day, Spread this amount across your day & consume a protein feeding every 3 to 5 hours from waking, upwards of 25g. .
.
3️⃣ Create a small Calorie Surplus, this means you consume more food(energy) than you burn off on average over time (weeks-months), a good guide is 0.25%bw to 1.5%bw per month with the slow rate for more advance lifters & the faster rate for beginners or hardgainers. .
.
4️⃣ Get good quality sleep (7-9hrs), this will help with recovery, appetite & help you perform well in the gym. .
.
5️⃣ Be consistent with the above for many months, when body fat starts to rise to much & things start to get uncomfortable then implement a 3-6 week Mini cut, get in, get out, shave off some unwanted body fat & get back to gaining some muscle. .
.
.
🙋🏻‍♂️ For any specific questions or discussions feel free to drop me a DM .
.
.
#ryansphysique #buildmuscleburnfat #buildmusclelosefat

5 TIPS TO HELP YOU BUILD MUSCLE WITHOUT GETTING FAT!!!!!!
.
.
1️⃣ An Obvious one but the most important one when building muscle is YOU NEED TO LIFT WEIGHTS!!, Without resistance training nothing will happen. Spend time mastering each exercise then you can think about adding weight to the bar & progressing overtime.
.
2️⃣ Eat Plenty of Compete Protein sources aim for 0.8-1.2g per 1lb of bodyweight per day, Spread this amount across your day & consume a protein feeding every 3 to 5 hours from waking, upwards of 25g. .
.
3️⃣ Create a small Calorie Surplus, this means you consume more food(energy) than you burn off on average over time (weeks-months), a good guide is 0.25%bw to 1.5%bw per month with the slow rate for more advance lifters & the faster rate for beginners or hardgainers. .
.
4️⃣ Get good quality sleep (7-9hrs), this will help with recovery, appetite & help you perform well in the gym. .
.
5️⃣ Be consistent with the above for many months, when body fat starts to rise to much & things start to get uncomfortable then implement a 3-6 week Mini cut, get in, get out, shave off some unwanted body fat & get back to gaining some muscle. .
.
.
🙋🏻‍♂️ For any specific questions or discussions feel free to drop me a DM .
.
.
#ryansphysique #buildmuscleburnfat #buildmusclelosefat

Design your best body NOW for MAX results in 6 weeks!

Now’s the time! Start your Emsculpt and Cryoskin services today and get your dream body in time for those upcoming holiday parties! 💃🕺 We FINANCE Emsculpt!! We have LIMITED OFFERS on packages for Cryoskin!! Call/text 703-618-0762, visit MpowerDlife.com or DM to book your appointment! 
#mpowerdlife #ashburnva #emsculpt #bodycontouring #toning #slimming #sculptyourbody #buildmuscle #sculpt #buttlift #abs #nosurgery #nodowntime
#buildmuscleburnfat #idealbody
#getyouremsculpton #holidayparties #selfcare #treatyourself #cryoskin #toning #slimming #fatloss #cryoskin3point0 #cryoskin3

Design your best body NOW for MAX results in 6 weeks!

Now’s the time! Start your Emsculpt and Cryoskin services today and get your dream body in time for those upcoming holiday parties! 💃🕺 We FINANCE Emsculpt!! We have LIMITED OFFERS on packages for Cryoskin!! Call/text 703-618-0762, visit MpowerDlife.com or DM to book your appointment!
#mpowerdlife #ashburnva #emsculpt #bodycontouring #toning #slimming #sculptyourbody #buildmuscle #sculpt #buttlift #abs #nosurgery #nodowntime
#buildmuscleburnfat #idealbody
#getyouremsculpton #holidayparties #selfcare #treatyourself #cryoskin #toning #slimming #fatloss #cryoskin3point0 #cryoskin3

Design your best body NOW for MAX results in 6 weeks!

Now’s the time! Start your Emsculpt and Cryoskin services today and get your dream body in time for those upcoming holiday parties! 💃🕺 We FINANCE Emsculpt!! We have LIMITED OFFERS on packages for Cryoskin!! Call/text 703-618-0762, visit MpowerDlife.com or DM to book your appointment! 
#mpowerdlife #ashburnva #emsculpt #bodycontouring #toning #slimming #sculptyourbody #buildmuscle #sculpt #buttlift #abs #nosurgery #nodowntime
#buildmuscleburnfat #idealbody
#getyouremsculpton #holidayparties #selfcare #treatyourself #cryoskin #toning #slimming #fatloss #cryoskin3point0 #cryoskin3

Design your best body NOW for MAX results in 6 weeks!

Now’s the time! Start your Emsculpt and Cryoskin services today and get your dream body in time for those upcoming holiday parties! 💃🕺 We FINANCE Emsculpt!! We have LIMITED OFFERS on packages for Cryoskin!! Call/text 703-618-0762, visit MpowerDlife.com or DM to book your appointment!
#mpowerdlife #ashburnva #emsculpt #bodycontouring #toning #slimming #sculptyourbody #buildmuscle #sculpt #buttlift #abs #nosurgery #nodowntime
#buildmuscleburnfat #idealbody
#getyouremsculpton #holidayparties #selfcare #treatyourself #cryoskin #toning #slimming #fatloss #cryoskin3point0 #cryoskin3

Design your best body NOW for MAX results in 6 weeks!

Now’s the time! Start your Emsculpt and Cryoskin services today and get your dream body in time for those upcoming holiday parties! 💃🕺 We FINANCE Emsculpt!! We have LIMITED OFFERS on packages for Cryoskin!! Call/text 703-618-0762, visit MpowerDlife.com or DM to book your appointment! 
#mpowerdlife #ashburnva #emsculpt #bodycontouring #toning #slimming #sculptyourbody #buildmuscle #sculpt #buttlift #abs #nosurgery #nodowntime
#buildmuscleburnfat #idealbody
#getyouremsculpton #holidayparties #selfcare #treatyourself #cryoskin #toning #slimming #fatloss #cryoskin3point0 #cryoskin3

Design your best body NOW for MAX results in 6 weeks!

Now’s the time! Start your Emsculpt and Cryoskin services today and get your dream body in time for those upcoming holiday parties! 💃🕺 We FINANCE Emsculpt!! We have LIMITED OFFERS on packages for Cryoskin!! Call/text 703-618-0762, visit MpowerDlife.com or DM to book your appointment!
#mpowerdlife #ashburnva #emsculpt #bodycontouring #toning #slimming #sculptyourbody #buildmuscle #sculpt #buttlift #abs #nosurgery #nodowntime
#buildmuscleburnfat #idealbody
#getyouremsculpton #holidayparties #selfcare #treatyourself #cryoskin #toning #slimming #fatloss #cryoskin3point0 #cryoskin3

Tone it Tuesday!! Emsculpting in the afternoon. Get your treatment while you relax looking at the beautiful leaves changing colors...only at Aesthetics by Eileen! #emsculpt #toneittuesday #aestheticsbyeileen #buildmuscleburnfat #tightertummy #sixpackabs #nosweatworkout #strongercore #fitmomemsculpt

Tone it Tuesday!! Emsculpting in the afternoon. Get your treatment while you relax looking at the beautiful leaves changing colors...only at Aesthetics by Eileen! #emsculpt #toneittuesday #aestheticsbyeileen #buildmuscleburnfat #tightertummy #sixpackabs #nosweatworkout #strongercore #fitmomemsculpt

Bengali Khichdi is a traditional Indian cuisine usually cooked during religious festivals and offered to the guests and devotees. No Indian festival is ever complete without good food! Khichdi is made with ghee, rice and lentils mixed with mild spices- turmeric being one of the major ingredients in them. You could also add some peas, potatoes or cauliflower florets if you wish for a twist!A solid food option packed with carbs, protein, healthy fats and lots of antioxidant and anti-inflammatory properties from the turmeric! #staylean #stayhealthy #getshredded #trainhard #trainstrong #liftheavy #bodybuilding #fatloss #eathealthy#personaltrainer #bodytransformation #fitness #fit #fitnessmotivation #workout #gymlife #gym #stayyoungforever #buildmuscle #musclemass #healthyfood #healthychoices #stayfit #fattofit #busydad #fitdad #fitmom #pushharder #staystrong #buildmuscleburnfat

Bengali Khichdi is a traditional Indian cuisine usually cooked during religious festivals and offered to the guests and devotees. No Indian festival is ever complete without good food! Khichdi is made with ghee, rice and lentils mixed with mild spices- turmeric being one of the major ingredients in them. You could also add some peas, potatoes or cauliflower florets if you wish for a twist!A solid food option packed with carbs, protein, healthy fats and lots of antioxidant and anti-inflammatory properties from the turmeric! #staylean #stayhealthy #getshredded #trainhard #trainstrong #liftheavy #bodybuilding #fatloss #eathealthy #personaltrainer #bodytransformation #fitness #fit #fitnessmotivation #workout #gymlife #gym #stayyoungforever #buildmuscle #musclemass #healthyfood #healthychoices #stayfit #fattofit #busydad #fitdad #fitmom #pushharder #staystrong #buildmuscleburnfat

Get ready for #spandexseason with #emsculpt #emsculpties 👉🏽swipe right for full video
Wanna win an emsculpt treatment? ✅like this post ✅follow this page
✅share this post 
#buildmuscleburnfat #corestrength 
#rapper #boardcertifieddermatologist 📞919 294 9440 to schedule an appointment with Dr.Jackson 🎶rights to music Sugar Hill Gang

Get ready for #spandexseason with #emsculpt #emsculpties 👉🏽swipe right for full video
Wanna win an emsculpt treatment? ✅like this post ✅follow this page
✅share this post
#buildmuscleburnfat #corestrength
#rapper #boardcertifieddermatologist 📞919 294 9440 to schedule an appointment with Dr.Jackson 🎶rights to music Sugar Hill Gang

Alrighty-tighty!! It's the 2nd day of the Fit Boost Week which means 👉🏾 HAPPY TUESDAY!!! 🌮🎉😁😀🤪☺️ FELLAS! Have you been hoping to put on that nice "winter coat" this winter with some extra size and muscle? Today's "Tuesday Tip" goes over the basics of how to build bigger muscles 💪🏾💪🏾💪🏾
-
You can enjoy the full clip and watch other fitness videos by visiting my website link in my bio! 👆🏾
-
Along our fitness journey we learn that our bodies respond differently to various lifting methods, eating programs, and workout styles. It all depends on what goal you're going after! The beauty of fitness is that you can cater your fitness towards the fitness style that's best for you 😎👍🏾 Have a dope Taco Tuesday everyone! 🌮🤪👋🏾
-
#musclegainsjourney #musclegains #musclegainseason #musclegains💪🏾 #musclegainsz #buildmusclefast #buildmuscle #buildmusclemass #buildmuscleburnfat #buildmusclefaster #tuesdayfitness #tuesdayfitnessmotivation #tuesdayfitnesstips #tuesdayfitnessfact #tuesdayfitnessgrind #tuesdayfitnessgoals #tuesdayfitnessday #tuesdayfitnessfun #tuesdayfitnessplan #tuesdayfitnesstalks #workouttips4you #workouttipsformen #workouttips #workouttipsforbeginners #workouttipsandtricks #workouttipstuesday #workouttips101 #workouttipsneeded #workouttips4u #workouttipsplease

Alrighty-tighty!! It's the 2nd day of the Fit Boost Week which means 👉🏾 HAPPY TUESDAY!!! 🌮🎉😁😀🤪☺️ FELLAS! Have you been hoping to put on that nice "winter coat" this winter with some extra size and muscle? Today's "Tuesday Tip" goes over the basics of how to build bigger muscles 💪🏾💪🏾💪🏾
-
You can enjoy the full clip and watch other fitness videos by visiting my website link in my bio! 👆🏾
-
Along our fitness journey we learn that our bodies respond differently to various lifting methods, eating programs, and workout styles. It all depends on what goal you're going after! The beauty of fitness is that you can cater your fitness towards the fitness style that's best for you 😎👍🏾 Have a dope Taco Tuesday everyone! 🌮🤪👋🏾
-
#musclegainsjourney #musclegains #musclegainseason #musclegains 💪🏾 #musclegainsz #buildmusclefast #buildmuscle #buildmusclemass #buildmuscleburnfat #buildmusclefaster #tuesdayfitness #tuesdayfitnessmotivation #tuesdayfitnesstips #tuesdayfitnessfact #tuesdayfitnessgrind #tuesdayfitnessgoals #tuesdayfitnessday #tuesdayfitnessfun #tuesdayfitnessplan #tuesdayfitnesstalks #workouttips4you #workouttipsformen #workouttips #workouttipsforbeginners #workouttipsandtricks #workouttipstuesday #workouttips101 #workouttipsneeded #workouttips4u #workouttipsplease

It doesn’t matter your age or sex, thinning hair can be distressing. .
.
.
PRP hair restoration uses your own Platelet Rich Plasma (extracted from your blood), injected into your scalp at the level of the hair follicles. Don’t worry! We use a numbing cream and/or laughing gas to minimize discomfort. .
.
.
Stimulation to the follicles with PRP encourages hair regrowth, with full effects from one treatment taking about 3 months. Often, more than one treatment is required. .
.
.
💵 $800/vial PRP $1200/2 vials. Discounted prices on packages of 3 treatments. .
.
.
#yegbeauty #yeg #edmonton #yegbusiness #LOOKGREATNOTFAKE #lipinjections #expertinjector #laserskinresurfacing #coolsculpting #emsculpt #bodycontouring #buildmuscleburnfat #emsella #incontinence #neocutis #alumier #gloskinbeauty #scitonhalo #scitondiva #scitondivatyte #sexualhealth #lookgreatnotfake #confidenceisbeautiful #wheresciencemeetsbeauty #allergan #belotero #softlift #restylane #volite #alumier #chemicalpeel

It doesn’t matter your age or sex, thinning hair can be distressing. .
.
.
PRP hair restoration uses your own Platelet Rich Plasma (extracted from your blood), injected into your scalp at the level of the hair follicles. Don’t worry! We use a numbing cream and/or laughing gas to minimize discomfort. .
.
.
Stimulation to the follicles with PRP encourages hair regrowth, with full effects from one treatment taking about 3 months. Often, more than one treatment is required. .
.
.
💵 $800/vial PRP $1200/2 vials. Discounted prices on packages of 3 treatments. .
.
.
#yegbeauty #yeg #edmonton #yegbusiness #LOOKGREATNOTFAKE #lipinjections #expertinjector #laserskinresurfacing #coolsculpting #emsculpt #bodycontouring #buildmuscleburnfat #emsella #incontinence #neocutis #alumier #gloskinbeauty #scitonhalo #scitondiva #scitondivatyte #sexualhealth #lookgreatnotfake #confidenceisbeautiful #wheresciencemeetsbeauty #allergan #belotero #softlift #restylane #volite #alumier #chemicalpeel

I’m not sure who gets credit for saying this, but it’s one of the most true statements in Fitness. 
I feel like what holds many people back is the belief that they need to spend inordinate amounts of time in the gym and since they can’t do that they’re better off not even starting.
⚡️
The reality is that you can get a lot done in a relatively short amount of time. 30-40 minutes of strength training a few days per week, if done with the right movements and a lot of effort, is likely the most you’ll ever need to do. Don’t have 30 minutes? What can you do in 20? 10? ⚡️
I know this sounds like the 7 minute abs pitch from There’s Something About Mary, but if you cut out most of the crap that you’re doing that is unproductive for your goals, you’re left with the “critical few” and can really hammer those things home.
⚡️
How to make your gym time more efficient:

1. Plan Ahead - know exactly what you’re going to do once you step foot into the gym.

2. Select the right exercises for the job. Squatting with a barbell takes forever and a day to warm up for? Newsflash: you don’t need to squat! Use exercise that put you in the right position to work the musculature that you want to work.

3. Don’t believe the hype. Drop all the shit that you heard you were “supposed” to do and only do what’s necessary. 
4. Change your mindset - you don’t need to spend hours and hours per week to achieve your goals.

5. Effort matters. If you can train yourself to give maximum amounts of effort with the right exercises in the right rep ranges, you can slash your time in the gym in half.

I’m not sure who gets credit for saying this, but it’s one of the most true statements in Fitness.
I feel like what holds many people back is the belief that they need to spend inordinate amounts of time in the gym and since they can’t do that they’re better off not even starting.
⚡️
The reality is that you can get a lot done in a relatively short amount of time. 30-40 minutes of strength training a few days per week, if done with the right movements and a lot of effort, is likely the most you’ll ever need to do. Don’t have 30 minutes? What can you do in 20? 10? ⚡️
I know this sounds like the 7 minute abs pitch from There’s Something About Mary, but if you cut out most of the crap that you’re doing that is unproductive for your goals, you’re left with the “critical few” and can really hammer those things home.
⚡️
How to make your gym time more efficient:

1. Plan Ahead - know exactly what you’re going to do once you step foot into the gym.

2. Select the right exercises for the job. Squatting with a barbell takes forever and a day to warm up for? Newsflash: you don’t need to squat! Use exercise that put you in the right position to work the musculature that you want to work.

3. Don’t believe the hype. Drop all the shit that you heard you were “supposed” to do and only do what’s necessary.
4. Change your mindset - you don’t need to spend hours and hours per week to achieve your goals.

5. Effort matters. If you can train yourself to give maximum amounts of effort with the right exercises in the right rep ranges, you can slash your time in the gym in half.

🔥🔹 Body Weight Exercises🔹👇
-  @atfitnesscoach

Here’s a list of exercises for your whole body you can do any place, any time. Almost zero equipment needed.
-

I know getting to the gym isn’t always an option, but now there’s no excuse not to get your training in. :)
-

And even if you’re in the gym, every exercise on this list will work some serious muscle. So don’t ignore your bodyweight exercises! 👊
.
Tag someone who needs to see this ! 🙏
.
.
Credit: @medichbrand
.
#atfitness #buildmuscle #buildmuscles #buildingmuscle #gains #gainz #gainz💪 #gains💪 #muscle #musclebuilding #musclebuild #buildmuscleburnfat #bodyweightworkout #bodyweightexercises #bodyweighttraining #bodyweightworkouts #athomeworkouts #athomeworkout #homeworkout #homeworkouts #homeworkouts_4u #bodyweightstrength #bodyweight #bodyweightexercise #bodyweightraining #lifting #exercises #coreexercises

🔥🔹 Body Weight Exercises🔹👇
- @atfitnesscoach

Here’s a list of exercises for your whole body you can do any place, any time. Almost zero equipment needed.
-

I know getting to the gym isn’t always an option, but now there’s no excuse not to get your training in. :)
-

And even if you’re in the gym, every exercise on this list will work some serious muscle. So don’t ignore your bodyweight exercises! 👊
.
Tag someone who needs to see this ! 🙏
.
.
Credit: @medichbrand
.
#atfitness #buildmuscle #buildmuscles #buildingmuscle #gains #gainz #gainz 💪 #gains 💪 #muscle #musclebuilding #musclebuild #buildmuscleburnfat #bodyweightworkout #bodyweightexercises #bodyweighttraining #bodyweightworkouts #athomeworkouts #athomeworkout #homeworkout #homeworkouts #homeworkouts_4u #bodyweightstrength #bodyweight #bodyweightexercise #bodyweightraining #lifting #exercises #coreexercises

✨✨MEMBER SPOTLIGHT ✨✨ ⠀
⠀
This is a huge shout out to one of our members who has ticked off a HUGE goal of his, to get FIT enough for him to PASS the ADF TEST! ⠀
When David first came to F45 he wasn’t ready for his test and couldn’t do the Push Ups required to pass! ⠀
BUT NOW....he can do the minimum amount with ease!! ⠀
Not to mention his overall fitness and body composition change in his time at F45! 💪🏼🔥⠀
We really appreciate our members and LOVE  hearing everyone’s story 👏🏼🌟 ⠀
it really is 🔺TEAM TRAINING - LIFE CHANGING 🔺 ⠀

✨✨MEMBER SPOTLIGHT ✨✨ ⠀

This is a huge shout out to one of our members who has ticked off a HUGE goal of his, to get FIT enough for him to PASS the ADF TEST! ⠀
When David first came to F45 he wasn’t ready for his test and couldn’t do the Push Ups required to pass! ⠀
BUT NOW....he can do the minimum amount with ease!! ⠀
Not to mention his overall fitness and body composition change in his time at F45! 💪🏼🔥⠀
We really appreciate our members and LOVE hearing everyone’s story 👏🏼🌟 ⠀
it really is 🔺TEAM TRAINING - LIFE CHANGING 🔺 ⠀

Challenge 24 is well underway now, day 2 has seen the return of FOXTROT and everyone’s loving it‼️ Guaranteed to get your heart racing and the body pumped in this high intensity cardio blast 💪🏼💦
#F45#F45Strong#F45Challenge

Challenge 24 is well underway now, day 2 has seen the return of FOXTROT and everyone’s loving it‼️ Guaranteed to get your heart racing and the body pumped in this high intensity cardio blast 💪🏼💦
#F45 #F45Strong #F45Challenge

How to eat the right calories to gain weight🤗 detox and detoxification🤗Longer video is available🍇

How to eat the right calories to gain weight🤗 detox and detoxification🤗Longer video is available🍇

🙄 "𝐈𝐭'𝐬 𝐚 𝐦𝐚𝐫𝐚𝐭𝐡𝐨𝐧 𝐧𝐨𝐭 𝐚 𝐬𝐩𝐫𝐢𝐧𝐭"⁣
⁣
How many times have you heard that or said that when talking about your fitness journey?⁣
⁣
Yet so many people fall for the quick fixes. ⁣
⁣
➖The detox kits ⁣
➖Muscle building shakes⁣
➖The teas, the "healthy drinks" 💊Kombucha, waist trimmers,fat loss pills etc...⁣
⁣
💸People spend hundreds of dollars every few months and buy these get fit fast products only.⁣
⁣
𝘚𝘰𝘮𝘦𝘵𝘪𝘮𝘦𝘴 𝘵𝘩𝘦𝘺 𝘨𝘦𝘵 𝘴𝘩𝘰𝘳𝘵 𝘵𝘦𝘳𝘮 𝘳𝘦𝘴𝘶𝘭𝘵𝘴....⁣
⁣
😭 95% of people end up going back to the way they before they bought these products⁣
(𝐦𝐨𝐬𝐭 𝐨𝐟 𝐭𝐡𝐞 𝐭𝐢𝐦𝐞 𝐞𝐧𝐝 𝐮𝐩 𝐰𝐨𝐫𝐬𝐞)⁣
⁣
Most of the time they're disappointed with the product, then get frustrated with themselves⁣
⁣
🗣"𝘕𝘰𝘵𝘩𝘪𝘯𝘨 𝘸𝘰𝘳𝘬𝘴 𝘧𝘰𝘳 𝘮𝘦"⁣
🗣"𝘐'𝘮 𝘯𝘦𝘷𝘦𝘳 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘨𝘦𝘵 𝘵𝘩𝘦 𝘣𝘰𝘥𝘺 𝘐 𝘸𝘢𝘯𝘵"⁣
⁣
The real reason they didn't get the results they deserved was because, they were buying into something that either:⁣
⁣
☝🏽 Was a complete scam
✌🏽 Was an extreme diet - (temporary fix.... this is where the relapse happens)⁣
⁣
Health and Fitness takes time... ⁣
⁣
You can kick-start it with some quick short term programs, but just as if not more important is to learn & understand why you're doing this and how to recover after so you're not starving forever⁣
⁣
😤If you're done spending money on useless supplements and products & want to get long lasting results, click the link in my bio to apply for coaching or simply just send me a DM⁣
⁣
𝐒𝐞𝐫𝐢𝐨𝐮𝐬 𝐢𝐧𝐪𝐮𝐢𝐫𝐢𝐞𝐬 𝐨𝐧𝐥𝐲!⁣
⁣
This takes time and work!!⁣
⁣
Most things that are do
⁣
🙅‍♂️𝐈𝐟 𝐲𝐨𝐮'𝐫𝐞 𝐍𝐎𝐓 𝐫𝐞𝐚𝐝𝐲 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐚𝐛𝐨𝐮𝐭 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐚𝐧𝐝 𝐦𝐚𝐤𝐞 𝐜𝐡𝐚𝐧𝐠𝐞𝐬 𝐭𝐡𝐚𝐭 𝐰𝐢𝐥𝐥 𝐥𝐚𝐬𝐭 𝐟𝐨𝐫𝐞𝐯𝐞𝐫 𝐩𝐥𝐞𝐚𝐬𝐞 𝐃𝐎 𝐍𝐎𝐓 𝐚𝐩𝐩𝐥𝐲.⁣
⁣
For everyone else that is ready to take that leap, apply now (link in bio) ⁣
or ⁣
📥DM me to see if we're a good match to work together.⁣

🙄 "𝐈𝐭'𝐬 𝐚 𝐦𝐚𝐫𝐚𝐭𝐡𝐨𝐧 𝐧𝐨𝐭 𝐚 𝐬𝐩𝐫𝐢𝐧𝐭"⁣

How many times have you heard that or said that when talking about your fitness journey?⁣

Yet so many people fall for the quick fixes. ⁣

➖The detox kits ⁣
➖Muscle building shakes⁣
➖The teas, the "healthy drinks" 💊Kombucha, waist trimmers,fat loss pills etc...⁣

💸People spend hundreds of dollars every few months and buy these get fit fast products only.⁣

𝘚𝘰𝘮𝘦𝘵𝘪𝘮𝘦𝘴 𝘵𝘩𝘦𝘺 𝘨𝘦𝘵 𝘴𝘩𝘰𝘳𝘵 𝘵𝘦𝘳𝘮 𝘳𝘦𝘴𝘶𝘭𝘵𝘴....⁣

😭 95% of people end up going back to the way they before they bought these products⁣
(𝐦𝐨𝐬𝐭 𝐨𝐟 𝐭𝐡𝐞 𝐭𝐢𝐦𝐞 𝐞𝐧𝐝 𝐮𝐩 𝐰𝐨𝐫𝐬𝐞)⁣

Most of the time they're disappointed with the product, then get frustrated with themselves⁣

🗣"𝘕𝘰𝘵𝘩𝘪𝘯𝘨 𝘸𝘰𝘳𝘬𝘴 𝘧𝘰𝘳 𝘮𝘦"⁣
🗣"𝘐'𝘮 𝘯𝘦𝘷𝘦𝘳 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘨𝘦𝘵 𝘵𝘩𝘦 𝘣𝘰𝘥𝘺 𝘐 𝘸𝘢𝘯𝘵"⁣

The real reason they didn't get the results they deserved was because, they were buying into something that either:⁣

☝🏽 Was a complete scam
✌🏽 Was an extreme diet - (temporary fix.... this is where the relapse happens)⁣

Health and Fitness takes time... ⁣

You can kick-start it with some quick short term programs, but just as if not more important is to learn & understand why you're doing this and how to recover after so you're not starving forever⁣

😤If you're done spending money on useless supplements and products & want to get long lasting results, click the link in my bio to apply for coaching or simply just send me a DM⁣

𝐒𝐞𝐫𝐢𝐨𝐮𝐬 𝐢𝐧𝐪𝐮𝐢𝐫𝐢𝐞𝐬 𝐨𝐧𝐥𝐲!⁣

This takes time and work!!⁣

Most things that are do

🙅‍♂️𝐈𝐟 𝐲𝐨𝐮'𝐫𝐞 𝐍𝐎𝐓 𝐫𝐞𝐚𝐝𝐲 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐚𝐛𝐨𝐮𝐭 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐚𝐧𝐝 𝐦𝐚𝐤𝐞 𝐜𝐡𝐚𝐧𝐠𝐞𝐬 𝐭𝐡𝐚𝐭 𝐰𝐢𝐥𝐥 𝐥𝐚𝐬𝐭 𝐟𝐨𝐫𝐞𝐯𝐞𝐫 𝐩𝐥𝐞𝐚𝐬𝐞 𝐃𝐎 𝐍𝐎𝐓 𝐚𝐩𝐩𝐥𝐲.⁣

For everyone else that is ready to take that leap, apply now (link in bio) ⁣
or ⁣
📥DM me to see if we're a good match to work together.⁣

How to eat the right calories to gain weight🤗 detox and detoxification🤗Longer video is available🍇

How to eat the right calories to gain weight🤗 detox and detoxification🤗Longer video is available🍇

🔥🔹 Zero Equipment Exercises 🔹👇
-
Follow @corebodyfitness for daily tips!
-
Here’s a list of exercises for your whole body you can do any place, any time. Zero equipment needed.
-

I know getting to the gym isn’t always an option, but now there’s no excuse not to get your training in. :)
-

And even if you’re in the gym, every exercise on this list will burn some serious muscle. So don’t ignore your bodyweight exercises! 👊
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Credit @medichbrand .
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#corebodyfitness #buildmuscle #buildmuscles #buildingmuscle #gains #gainz #gainz💪 #gains💪 #muscle #musclebuilding #musclebuild #buildmuscleburnfat #bodyweightworkout #bodyweightexercises #bodyweighttraining #bodyweightworkouts #athomeworkouts #athomeworkout #homeworkout #homeworkouts #homeworkouts_4u #bodyweightstrength #bodyweight #bodyweightexercise #bodyweightraining #lifting #exercises #coreexercises

🔥🔹 Zero Equipment Exercises 🔹👇
-
Follow @corebodyfitness for daily tips!
-
Here’s a list of exercises for your whole body you can do any place, any time. Zero equipment needed.
-

I know getting to the gym isn’t always an option, but now there’s no excuse not to get your training in. :)
-

And even if you’re in the gym, every exercise on this list will burn some serious muscle. So don’t ignore your bodyweight exercises! 👊
.
.
.
Credit @medichbrand .
.
#corebodyfitness #buildmuscle #buildmuscles #buildingmuscle #gains #gainz #gainz 💪 #gains 💪 #muscle #musclebuilding #musclebuild #buildmuscleburnfat #bodyweightworkout #bodyweightexercises #bodyweighttraining #bodyweightworkouts #athomeworkouts #athomeworkout #homeworkout #homeworkouts #homeworkouts_4u #bodyweightstrength #bodyweight #bodyweightexercise #bodyweightraining #lifting #exercises #coreexercises

I’m not on a diet or nothing I just eat to grow, and have good overall health now I don’t eat healthy 24/7 like yesterday I had Five Guys burger which was freaking good but I do eat healthy AND enjoy the foods I love I don’t know why people be “diettttttt😩😩” you can cook your own food and make it taste just as good as that junk food you be eating eating healthy can be fun and has a lot of benefits you just can’t cook and have no creativity 🤷🏽‍♂️ this was 4 eggs and a grilled cheese sandwich made with 3 egg whites, 3 fat free cheese slices, and 4 slices of Canadian bacon 🤗
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•#fitlifeaddicts #pushpastyourlimits #fitnessbusiness #shreveportpersonaltrainer #personaltrainerbatonrouge #lafayettepersonaltrainer 
#personaltrainerlafayette #BATONROUGEpersonaltrainer #certifiednutritionist #weightloss 
#bootyworkout #glutetraining #30daybootybuilder #humpday #gluteband #buildmuscleburnfat #legday #fitfam #Training #mybrandrocks #abs #bodyfat #neworleanspersonaltrainer #plaqueminepersonaltrainer #onlinepersonaltrainer #planetfitness #hammondpersonaltrainer #personaltrainer

I’m not on a diet or nothing I just eat to grow, and have good overall health now I don’t eat healthy 24/7 like yesterday I had Five Guys burger which was freaking good but I do eat healthy AND enjoy the foods I love I don’t know why people be “diettttttt😩😩” you can cook your own food and make it taste just as good as that junk food you be eating eating healthy can be fun and has a lot of benefits you just can’t cook and have no creativity 🤷🏽‍♂️ this was 4 eggs and a grilled cheese sandwich made with 3 egg whites, 3 fat free cheese slices, and 4 slices of Canadian bacon 🤗







#fitlifeaddicts #pushpastyourlimits #fitnessbusiness #shreveportpersonaltrainer #personaltrainerbatonrouge #lafayettepersonaltrainer
#personaltrainerlafayette #BATONROUGEpersonaltrainer #certifiednutritionist #weightloss
#bootyworkout #glutetraining #30daybootybuilder #humpday #gluteband #buildmuscleburnfat #legday #fitfam #Training #mybrandrocks #abs #bodyfat #neworleanspersonaltrainer #plaqueminepersonaltrainer #onlinepersonaltrainer #planetfitness #hammondpersonaltrainer #personaltrainer

This is what Monday morning excitement looks like! 🏋️‍♀️🦸🏼‍♀️ I hit a couple of personal best today lifting weights and I’m so excited. 🥳 For me, this journey has been slow and steady with a lot of small victories along the way. 🏆. I’m in no rush, because this is all about a healthy, fit , longevity journey for me. Celebrate the little victories and keep moving forward! 💪🏼. Happy Monday, have a blessed day and eat your plants 🌱!! 🍠🥦🥔🥑🍆🍅🍌🍊🍎! #plantbased #vegan #over50fitness #plantbasedmuscle #veganmuscle #nomeatathlete #over55fitness #fitover50 #fitnessmotivation #fitover50women #smallvictories #longevity #wfpbathlete #mytemple #mondaymotivation #motivation #momswithmuscles #eatyourplants #nomeatnoproblem #slowandsteady #buildmuscleburnfat #floridafitness #blessed #faithandfitness #faithandfit #itsajourney #ageisjustanumber

This is what Monday morning excitement looks like! 🏋️‍♀️🦸🏼‍♀️ I hit a couple of personal best today lifting weights and I’m so excited. 🥳 For me, this journey has been slow and steady with a lot of small victories along the way. 🏆. I’m in no rush, because this is all about a healthy, fit , longevity journey for me. Celebrate the little victories and keep moving forward! 💪🏼. Happy Monday, have a blessed day and eat your plants 🌱!! 🍠🥦🥔🥑🍆🍅🍌🍊🍎! #plantbased #vegan #over50fitness #plantbasedmuscle #veganmuscle #nomeatathlete #over55fitness #fitover50 #fitnessmotivation #fitover50women #smallvictories #longevity #wfpbathlete #mytemple #mondaymotivation #motivation #momswithmuscles #eatyourplants #nomeatnoproblem #slowandsteady #buildmuscleburnfat #floridafitness #blessed #faithandfitness #faithandfit #itsajourney #ageisjustanumber

Happy Monday!!! It's that time again! 🔥| BURPEE OF THE WEEK |🔥____________________________________
This week I have gone for the very fun "DIVE BOMBER" 💣💣💥. Love this because it's just so different , particularly in the  way it engages your upper body and I actually enjoy it! 😃. _____________________________________  #mondaymotivation#monday #burpeeofthweek#fit #fitnesslove #fitfam #fitness #fitnessmotivation #fitnessaddict #fitnessjourney #gym #gymmotivation #garagegym #homegymsetup #burpees#burpeelove #burpeeking #ripped #rippedafter40 #buildmuscleburnfat #trainingtips

Happy Monday!!! It's that time again! 🔥| BURPEE OF THE WEEK |🔥____________________________________
This week I have gone for the very fun "DIVE BOMBER" 💣💣💥. Love this because it's just so different , particularly in the way it engages your upper body and I actually enjoy it! 😃. _____________________________________ #mondaymotivation #monday #burpeeofthweek #fit #fitnesslove #fitfam #fitness #fitnessmotivation #fitnessaddict #fitnessjourney #gym #gymmotivation #garagegym #homegymsetup #burpees #burpeelove #burpeeking #ripped #rippedafter40 #buildmuscleburnfat #trainingtips

🤗Use simple fruits to gain weight🤗DM me your questions 🤗

🤗Use simple fruits to gain weight🤗DM me your questions 🤗

🤗Use simple fruits to gain weight🤗DM me your questions 🤗

🤗Use simple fruits to gain weight🤗DM me your questions 🤗