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To bulk or not to bulk?🤔🙄😂
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〰️(🇹🇷 Türkçesi Aşağıda 🇹🇷) 〰️
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I have been trying to figure out if I really want to start bulking again.🙃😅
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 As much as I like how i look when im shredded, I also know that my body reacts great during the bulk season. After last years bulking season, I was really satisfied with the improvements I have made in the past year. 🙏🏼🙌🏼🙌🏼
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Even though I wasn't satisfied with my physique, once i was shredded i was able to see  all the improvements I have made on my weak points.🙏🏼🦾🦿🦿
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I decided to lean bulk for the next 6 months in order to beat and improve my physique from last year! As you guys know, i'm really against dirty bulks, so we will be bulking in controlled manner where i will try to add some quality muscle mass without gaining any unnecessary fat.🔥🦍🦍🤘🏼 .
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🇹🇷🇹🇷🇹🇷
Son günlerde bulk dönemine(kilo alma) başlasam mi yoksa şimdiki formumu biraz daha korusam mi diye düşünüyorum. 😅🧐🧐 Hepimizin sevdigi gibi tabikide ben de kuru ve parçalı olmayi seviyorum. Fakat bulk dönemlerinde herkesin de olduğu gibi ben de çok daha fazla gelişip, verim alıyorum ve bu yüzden bu kararı vermek oldukça zor oluyor. 🧠⚡️👊🏼
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Gecen seneki bulk döneminden sonra gerçekten cok güzel sonuçlar aldım ve bu senede aynı fedakarlığı yapip uzun bir bulk dönemine girmeye karar verdim. 🤩🧞‍♂️🦍
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Önümüzdeki 5-6 ay boyunca en temiz şekilde bulk etmeyi planlıyorum. Hedefim her bulk döneminde olduğu gibi kontrollu bir şekilde kalori ve makroları artırarak maksimum temiz kas kutlesi kazanmak.😈😈🤘🏼🙏🏼
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To bulk or not to bulk?🤔🙄😂
.
〰️(🇹🇷 Türkçesi Aşağıda 🇹🇷) 〰️
.
I have been trying to figure out if I really want to start bulking again.🙃😅
.
 As much as I like how i look when im shredded, I also know that my body reacts great during the bulk season. After last years bulking season, I was really satisfied with the improvements I have made in the past year. 🙏🏼🙌🏼🙌🏼
.
Even though I wasn't satisfied with my physique, once i was shredded i was able to see  all the improvements I have made on my weak points.🙏🏼🦾🦿🦿
.
I decided to lean bulk for the next 6 months in order to beat and improve my physique from last year! As you guys know, i'm really against dirty bulks, so we will be bulking in controlled manner where i will try to add some quality muscle mass without gaining any unnecessary fat.🔥🦍🦍🤘🏼 .
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.
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🇹🇷🇹🇷🇹🇷
Son günlerde bulk dönemine(kilo alma) başlasam mi yoksa şimdiki formumu biraz daha korusam mi diye düşünüyorum. 😅🧐🧐 Hepimizin sevdigi gibi tabikide ben de kuru ve parçalı olmayi seviyorum. Fakat bulk dönemlerinde herkesin de olduğu gibi ben de çok daha fazla gelişip, verim alıyorum ve bu yüzden bu kararı vermek oldukça zor oluyor. 🧠⚡️👊🏼
.
Gecen seneki bulk döneminden sonra gerçekten cok güzel sonuçlar aldım ve bu senede aynı fedakarlığı yapip uzun bir bulk dönemine girmeye karar verdim. 🤩🧞‍♂️🦍
.
Önümüzdeki 5-6 ay boyunca en temiz şekilde bulk etmeyi planlıyorum. Hedefim her bulk döneminde olduğu gibi kontrollu bir şekilde kalori ve makroları artırarak maksimum temiz kas kutlesi kazanmak.😈😈🤘🏼🙏🏼
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🔥You get what you give!
👕 by @vqfit
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🙏🏼As many of you have noticed, the growth here on instagram has been incredible these last few months and I am so incredibly thankful for every single one of you, supporting me here on this journey!
👉🏼This is probably why some ppl have asked me if they should buy followers to „kickstart“ their instagram career...
🤦🏻‍♂️Guys... if there is a great way to ruin the hard work you‘ve put into building your profile, it‘s buying followers or likes!
If you‘re looking to make a long term impact on social media, trust me, there is no way around putting the work in and having patience, especially when you‘re looking to work with brands later on. 🤓Don‘t you think they‘ll check your insights? It‘s not all about followers and likes. Why do you think there are people with 50k followers that have the same engagement as someone else who has like 300k?!?(And the ones with 50k will still get the better sponsorship deal in the long run, trust me)
👉🏼It took me over a year to reach 8k until I did LA fashionweek last October. 
More importantly, my friend @jf_maier whom I knew from the fashion shows gave me the most important pieces of advice ever:
🔥Don‘t care what people think and start posting every day.
📸Invest in a good camera, up the quality of your pictures, and most importantly, put work into your captions & give people some value and see how they respond!
🤯Wow! Who would‘ve thought that putting out quality content and actually listening to your audience‘s response works?!?😂
🙏🏼Since then(beginning to mid november), things started to blow up for me, and I have been putting the work in ever since. I‘m nowhere near where I want to be and I‘m not saying that I „made it“ by any means yet. But it goes to show that what you give is what you get. No shortcuts.
👉🏼About 6 years ago when I started training, I posted some stuff on instagram on an account that I deleted after a year. Why? I did all that follow4follow 💩 and guess what. As soon as you stop that, your account won‘t grow & nobody will care because no one followed you because of your great content. Same goes for buying that stuff.
🤓Rant over! Let‘s make a REAL impact!

🔥You get what you give!
👕 by @vqfit
-
🙏🏼As many of you have noticed, the growth here on instagram has been incredible these last few months and I am so incredibly thankful for every single one of you, supporting me here on this journey!
👉🏼This is probably why some ppl have asked me if they should buy followers to „kickstart“ their instagram career...
🤦🏻‍♂️Guys... if there is a great way to ruin the hard work you‘ve put into building your profile, it‘s buying followers or likes!
If you‘re looking to make a long term impact on social media, trust me, there is no way around putting the work in and having patience, especially when you‘re looking to work with brands later on. 🤓Don‘t you think they‘ll check your insights? It‘s not all about followers and likes. Why do you think there are people with 50k followers that have the same engagement as someone else who has like 300k?!?(And the ones with 50k will still get the better sponsorship deal in the long run, trust me)
👉🏼It took me over a year to reach 8k until I did LA fashionweek last October.
More importantly, my friend @jf_maier whom I knew from the fashion shows gave me the most important pieces of advice ever:
🔥Don‘t care what people think and start posting every day.
📸Invest in a good camera, up the quality of your pictures, and most importantly, put work into your captions & give people some value and see how they respond!
🤯Wow! Who would‘ve thought that putting out quality content and actually listening to your audience‘s response works?!?😂
🙏🏼Since then(beginning to mid november), things started to blow up for me, and I have been putting the work in ever since. I‘m nowhere near where I want to be and I‘m not saying that I „made it“ by any means yet. But it goes to show that what you give is what you get. No shortcuts.
👉🏼About 6 years ago when I started training, I posted some stuff on instagram on an account that I deleted after a year. Why? I did all that follow4follow 💩 and guess what. As soon as you stop that, your account won‘t grow & nobody will care because no one followed you because of your great content. Same goes for buying that stuff.
🤓Rant over! Let‘s make a REAL impact!

ЦЕЛЛЮЛИТ❌
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Целлюлит — это локальное увеличение жировых клеток и нарушение микроциркуляции в жировой ткани.
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Чтобы устранить проблему, нужно знать корень проблемы🌳
⠀
Поэтому разберём возможные причины почему же он возникает🧐
⠀
❌ Нарушение правильного режима питания (переедание, а так же фастфуд, мучное, соусы, сладкая вода и тд.) 🍔🥐🧃
❌ Вредные привычки (алкоголь, курение и тд.) 🥃
❌ Наследственный фактор, увы 🧬
❌ Малоподвижный образ жизни 🧎🏼
❌ Стресс, недосыпание 🤯💤
❌ Гормональный дисбаланс 👩🏼‍⚕️
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Поговорим о методах борьбы😤
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✅ Сбалансированное питание 🥒🥑
✅ Физические упражнения 🏋🏻‍♀️
✅ Массаж 💆🏼‍♀️
✅ Водный баланс 💦
✅ Скраб 🙌🏻
✅ Обертывание 🧖🏼‍♀️
⠀
Антицеллюлитные скрабы из Морской соли (улучшают микроциркуляцию, ускоряют регенерацию, питают кожу)👇🏻
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⭕️ Морская соль + мёд + эфирное масло апельсина
⭕️ Морская соль + кокосовое масло + цитрусовое масло
⭕️ Морская соль + корица + настойка красного перца + оливковое масло
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Антицеллюлитные скрабы из Кофе (улучшают микроциркуляцию, делают кожу упругой, выводят лишнюю жидкость)👇🏻
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⭕️ Кофе + сахар + корица + эфирное масло апельсина
⭕️ Кофе + какао + настойка красного перца
⭕️ Кофе + кокосовое масло + сахар + эфир ванили
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ПРАВИЛА применения скрабов для более насыщенного эффекта👣
⠀
1️⃣ Очистить и распарить кожу (горячая ванна, баня)
2️⃣ Обрабатывать зоны круговыми массажными движениями, и ВНИМАНИЕ, (если это ноги) массажируем от зоны бикини и в низ.
3️⃣ Массажировать в течении 3-10 мин. (В зависимости от того, есть ли у скраба пекучие ингредиенты, чтобы не обжечь кожу!)
4️⃣ Применять 2-3 раза в неделю.
5️⃣ Смывать контрастным душем, закончить холодной водой
⠀
Дорогие девушки, заботьтесь о себе и любите себя❤️

ЦЕЛЛЮЛИТ❌

Целлюлит — это локальное увеличение жировых клеток и нарушение микроциркуляции в жировой ткани.

Чтобы устранить проблему, нужно знать корень проблемы🌳

Поэтому разберём возможные причины почему же он возникает🧐

❌ Нарушение правильного режима питания (переедание, а так же фастфуд, мучное, соусы, сладкая вода и тд.) 🍔🥐🧃
❌ Вредные привычки (алкоголь, курение и тд.) 🥃
❌ Наследственный фактор, увы 🧬
❌ Малоподвижный образ жизни 🧎🏼
❌ Стресс, недосыпание 🤯💤
❌ Гормональный дисбаланс 👩🏼‍⚕️

Поговорим о методах борьбы😤

✅ Сбалансированное питание 🥒🥑
✅ Физические упражнения 🏋🏻‍♀️
✅ Массаж 💆🏼‍♀️
✅ Водный баланс 💦
✅ Скраб 🙌🏻
✅ Обертывание 🧖🏼‍♀️

Антицеллюлитные скрабы из Морской соли (улучшают микроциркуляцию, ускоряют регенерацию, питают кожу)👇🏻

⭕️ Морская соль + мёд + эфирное масло апельсина
⭕️ Морская соль + кокосовое масло + цитрусовое масло
⭕️ Морская соль + корица + настойка красного перца + оливковое масло

Антицеллюлитные скрабы из Кофе (улучшают микроциркуляцию, делают кожу упругой, выводят лишнюю жидкость)👇🏻

⭕️ Кофе + сахар + корица + эфирное масло апельсина
⭕️ Кофе + какао + настойка красного перца
⭕️ Кофе + кокосовое масло + сахар + эфир ванили

ПРАВИЛА применения скрабов для более насыщенного эффекта👣

1️⃣ Очистить и распарить кожу (горячая ванна, баня)
2️⃣ Обрабатывать зоны круговыми массажными движениями, и ВНИМАНИЕ, (если это ноги) массажируем от зоны бикини и в низ.
3️⃣ Массажировать в течении 3-10 мин. (В зависимости от того, есть ли у скраба пекучие ингредиенты, чтобы не обжечь кожу!)
4️⃣ Применять 2-3 раза в неделю.
5️⃣ Смывать контрастным душем, закончить холодной водой

Дорогие девушки, заботьтесь о себе и любите себя❤️

‼Estoy usando mis pantalones atrevidos‼ 😏 Cuidado 🚫😜
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#fitnessinspiration #instafitness #instafit #fitnessgirl #tbt #jeans

‼Estoy usando mis pantalones atrevidos‼ 😏 Cuidado 🚫😜





#fitnessinspiration #instafitness #instafit #fitnessgirl #tbt #jeans

Helloooo and good morning to me and you! ✨ Woke up needing all sorts of inspiration today, because having been on both sides of the weight battle (left and right) I’m floating somewhere in the middle at the moment. Yep, I don’t fit into that kurta on the right any more, and I’m far away from my goals. Like 10 kgs far. Like cholesterol and fat % (actual health indicators) need to be better, far. But, I keep remembering the girl on the left who had no idea what she could, and would do. If I could start at 0 and get to where I did, I can do it again.  And so can you, whatever your goals are. Anything you set your mind to, you can do. 
So get out there and smash your goals, I say! 🤩

Helloooo and good morning to me and you! ✨ Woke up needing all sorts of inspiration today, because having been on both sides of the weight battle (left and right) I’m floating somewhere in the middle at the moment. Yep, I don’t fit into that kurta on the right any more, and I’m far away from my goals. Like 10 kgs far. Like cholesterol and fat % (actual health indicators) need to be better, far. But, I keep remembering the girl on the left who had no idea what she could, and would do. If I could start at 0 and get to where I did, I can do it again. And so can you, whatever your goals are. Anything you set your mind to, you can do.
So get out there and smash your goals, I say! 🤩

Today’s Takeaway: 
So I’ve been reading the 50th Law ( one of the best books I’ve read thus far) and I came across this passage today that really spoke to me
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“ Fear creates its own self-fulfilling dynamic- as people give into it, they lose energy and momentum. Their lack of confidence translates into inaction that lowers confidence levels even further, on and on” 
I personally have been stagnant over the past few months when it comes to my mental and physical health. I felt like nothing was going to pull me out of this dark place.. I would wake up everyday thinking I was magically going to be happy, fit, etc etc ... that day never came .. UNTIL I got my butt up and did something about it. (Easier said than done i know) I am nowhere near where I want to be.. but I’m making progressive steps to get there. I encourage you to keep going and take action . If you want a change in your life you must be the driving force .✨✨

Today’s Takeaway:
So I’ve been reading the 50th Law ( one of the best books I’ve read thus far) and I came across this passage today that really spoke to me



“ Fear creates its own self-fulfilling dynamic- as people give into it, they lose energy and momentum. Their lack of confidence translates into inaction that lowers confidence levels even further, on and on”
I personally have been stagnant over the past few months when it comes to my mental and physical health. I felt like nothing was going to pull me out of this dark place.. I would wake up everyday thinking I was magically going to be happy, fit, etc etc ... that day never came .. UNTIL I got my butt up and did something about it. (Easier said than done i know) I am nowhere near where I want to be.. but I’m making progressive steps to get there. I encourage you to keep going and take action . If you want a change in your life you must be the driving force .✨✨

Most Recent

Arjun is one of the most hardworking kids we’ve known. In Capoeira he is known as Raio (Lightning). Here he is taking on the 100 day handstand challenge! What are you upto?

#capoeira #capoeiraregional #capoeiragem #capoeiralifestyle #capoeiralove #capoeiracdo #movementculture #happyfit #gymnastic #gymculture #movement #motivation #bodybalance #movementmotivation #fitnessmotivation #mumbai #instafitness #nutrition

Arjun is one of the most hardworking kids we’ve known. In Capoeira he is known as Raio (Lightning). Here he is taking on the 100 day handstand challenge! What are you upto?

#capoeira #capoeiraregional #capoeiragem #capoeiralifestyle #capoeiralove #capoeiracdo #movementculture #happyfit #gymnastic #gymculture #movement #motivation #bodybalance #movementmotivation #fitnessmotivation #mumbai #instafitness #nutrition

If you want that results.. well you gotta do the work. 🔥💪🏻 #gymmotivation

If you want that results.. well you gotta do the work. 🔥💪🏻 #gymmotivation

Omega-3 fatty acids are incredibly important. They have many powerful health benefits for your body and brain. So if you fall into one of these 3 categories of people, don't miss out on the 17+ health benefits of Omega-3.

#Healthvit #Health #Omega3 #FlaxseedOil #Muscle #JointPainRelief #Fit #Fitness #FitFam #FitnessMotivation #Fitspo #Fitspiration #FitnessLife #FitLife #HealthyLifestyle #HealthyLiving #HealthLiving #InstaFitness #FitnessLove #FitForLife #MuscleCars #MuscleUp

Omega-3 fatty acids are incredibly important. They have many powerful health benefits for your body and brain. So if you fall into one of these 3 categories of people, don't miss out on the 17+ health benefits of Omega-3.

#Healthvit #Health #Omega3 #FlaxseedOil #Muscle #JointPainRelief #Fit #Fitness #FitFam #FitnessMotivation #Fitspo #Fitspiration #FitnessLife #FitLife #HealthyLifestyle #HealthyLiving #HealthLiving #InstaFitness #FitnessLove #FitForLife #MuscleCars #MuscleUp

Cash On Delivery Available & Shipping Charge Free
For More Informations' Visit My Whatsapp Account 
https://wa.me/919691591764
Follow Me For Trendy Fashion Updates♂
@shoppingplac
@shoppingplac
@shoppingplac
अधिक जानकारी के लिए व्हाट्सएप्प पर सम्पर्क करें
(+919691591764)

#instafit #motivation #fit #photography #instapic #fitness #gymlife #pushpullgrind #grindout #flex #instafitness #gym #trainhard #eatclean #grow #focus #dedication #strength #ripped #fitnessgear #muscle #shredded #squat #cardio #sweat #grind #lifestyle #pushpullgrind

Cash On Delivery Available & Shipping Charge Free
For More Informations' Visit My Whatsapp Account
https://wa.me/919691591764
Follow Me For Trendy Fashion Updates♂
@shoppingplac
@shoppingplac
@shoppingplac
अधिक जानकारी के लिए व्हाट्सएप्प पर सम्पर्क करें
(+919691591764)

#instafit #motivation #fit #photography #instapic #fitness #gymlife #pushpullgrind #grindout #flex #instafitness #gym #trainhard #eatclean #grow #focus #dedication #strength #ripped #fitnessgear #muscle #shredded #squat #cardio #sweat #grind #lifestyle #pushpullgrind

Everyone’s body is different. I have learned what my body needs & what works for me. There are a several ways to implement changes to your eating habits, but these are my top 5!
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#ExerciseTime #Trainiac #FitnessJunkie #FitFam #InstaFitness #FitFam #Fitness #Fitspo #Fitporation #FitForLife #FitLifestyle #FitJourney #FitnessForLife #FitGoals #FitInspiration #WorkoutTime #HomeWorkout #workoutathome #FitnessBody #FitnessFirst #FitnessPhysique #FitnessDedication #IGFit #InstaFit #Fistagram #GetFit

Everyone’s body is different. I have learned what my body needs & what works for me. There are a several ways to implement changes to your eating habits, but these are my top 5!
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#ExerciseTime #Trainiac #FitnessJunkie #FitFam #InstaFitness #FitFam #Fitness #Fitspo #Fitporation #FitForLife #FitLifestyle #FitJourney #FitnessForLife #FitGoals #FitInspiration #WorkoutTime #HomeWorkout #workoutathome #FitnessBody #FitnessFirst #FitnessPhysique #FitnessDedication #IGFit #InstaFit #Fistagram #GetFit

LESS THAN 15 LEFT!!
Look clean and fresh in our White Laguna Sports Bra & Leggings Set!

LESS THAN 15 LEFT!!
Look clean and fresh in our White Laguna Sports Bra & Leggings Set!

Perfect pre workout meal 🥘 -200 grams rice
-4 eggs -kewpie sauce 40ml
35-40 grams of protein 
140-160 grams of carbs 
30-35 grams of fat 
And tastes beautiful 😍🥰
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#Ehplabs #Generationiron #athlete #wbff #fitnessmodel #fit #muscle #healthy #fitness #winterbulk #heavy #muscles #motivation#bodybuilding#health #aesthetics #bodybuildingmotivation #squat #fitness #flex #bodybuilding #strong #gymlife #instafit #instatag #bodybuildinglifestyle #instafitness #gym #gains #lift

Perfect pre workout meal 🥘 -200 grams rice
-4 eggs -kewpie sauce 40ml
35-40 grams of protein
140-160 grams of carbs
30-35 grams of fat
And tastes beautiful 😍🥰
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#Ehplabs #Generationiron #athlete #wbff #fitnessmodel #fit #muscle #healthy #fitness #winterbulk #heavy #muscles #motivation #bodybuilding #health #aesthetics #bodybuildingmotivation #squat #fitness #flex #bodybuilding #strong #gymlife #instafit #instatag #bodybuildinglifestyle #instafitness #gym #gains #lift

Those #friday feels! #ownedit 👊🏼 . 📸 @svenmaltekoch #reuniontraining

Those #friday feels! #ownedit 👊🏼 . 📸 @svenmaltekoch #reuniontraining

Looks easy but it burns 🥵!! Loving it though! 💪🏽😁💪🏽
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#SP #streetparking #streetparkingmembers #workout #wod #igers #instagood #instafitness #crossfit #grind

Looks easy but it burns 🥵!! Loving it though! 💪🏽😁💪🏽
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#SP #streetparking #streetparkingmembers #workout #wod #igers #instagood #instafitness #crossfit #grind

Couples who kick butt together, stay together! Today we have a partner WOD's at 9 & 10am so call up your buddy, kick your partner out of bed and let's go get some.⁠
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All are welcome.⁠
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#crossfitoryx #CrossFit #Doha #Qatar #rogue #reebok #fitfam #fitness #fatloss #muscle #workout #workhard #growth #attitude #winning #Rower #insta #youcantbeatme #health #progress #goals #FitnessJunkie #FitFam #InstaFitness #Fitness #Fitspo #Fitporation #motivation #outdoor

Couples who kick butt together, stay together! Today we have a partner WOD's at 9 & 10am so call up your buddy, kick your partner out of bed and let's go get some.⁠
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All are welcome.⁠
.⁠
#crossfitoryx #CrossFit #Doha #Qatar #rogue #reebok #fitfam #fitness #fatloss #muscle #workout #workhard #growth #attitude #winning #Rower #insta #youcantbeatme #health #progress #goals #FitnessJunkie #FitFam #InstaFitness #Fitness #Fitspo #Fitporation #motivation #outdoor

‼В дружный коллектив спорт-клуба 🖤 SPARTA❤ требуется АДМИНИСТРАТОР на ресепшн‼ 
Требования:
- дисциплинированность;
- ответственность;
- исполнительность;
- умение работать в команде.

Место работы: г.Шымкент.,ул.Жандосова 40.
Просьба кандидатов на вакантную должность отправлять свои резюме на WhatsApp или Direct.📎
По всем интересующим вопросам, а также для записи на собеседование просьба звонить по телефону +7 777 734 20 56📲 
Мы ждём тебя😉 ➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️
🏋🏻‍♀️ Фитнес центр "SPARTA"
📍Наш адрес : г.Шымкент 🏠ул.Жандосова 40 (ориентир возле караоке Vivaro)
➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️ #fitnesscentrsparta #spartafitness #сплиттренировки #персональныетренировки #сбрасываемлишнее #happynewyear #fitness#fitnesscentrsparta #spartafitness #сплиттренировки #персональныетренировки #сбрасываемлишнее #happynewyear #fitness#fitnessaddict#fitnessmodel#fitnessmotivation#instafitness#igfitness#fitnessjourney#fitnessgirl#fitnesslifestyle	#fitnessgear#fitnessfood#fitnesslife#lafitness#ig_fitness_freaks	#fitnessgirls#работашымкент

‼В дружный коллектив спорт-клуба 🖤 SPARTA❤ требуется АДМИНИСТРАТОР на ресепшн‼
Требования:
- дисциплинированность;
- ответственность;
- исполнительность;
- умение работать в команде.

Место работы: г.Шымкент.,ул.Жандосова 40.
Просьба кандидатов на вакантную должность отправлять свои резюме на WhatsApp или Direct.📎
По всем интересующим вопросам, а также для записи на собеседование просьба звонить по телефону +7 777 734 20 56📲
Мы ждём тебя😉 ➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️
🏋🏻‍♀️ Фитнес центр "SPARTA"
📍Наш адрес : г.Шымкент 🏠ул.Жандосова 40 (ориентир возле караоке Vivaro)
➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️➡️ #fitnesscentrsparta #spartafitness #сплиттренировки #персональныетренировки #сбрасываемлишнее #happynewyear #fitness #fitnesscentrsparta #spartafitness #сплиттренировки #персональныетренировки #сбрасываемлишнее #happynewyear #fitness #fitnessaddict #fitnessmodel #fitnessmotivation #instafitness #igfitness #fitnessjourney #fitnessgirl #fitnesslifestyle #fitnessgear #fitnessfood #fitnesslife #lafitness #ig_fitness_freaks #fitnessgirls #работашымкент

HI FRIENDS 👋🏻: it’s a new year and fresh decade so, it’s time to remind all of you what I’m about ❣️
I’m Krista, an FIT grad & IIN alum with a background in magazine publishing and media sales who came to be the badass that I am after spending 7 years in New York City. I moved back to my hometown of Burlington, VT in Oct 2017 for scoliosis surgery, which I had in early 2018. This is when my life changed ~ I had multiple mini strokes at some point during surgery. After going through various forms of therapy, I made a career shift to pay it back to those who helped me when I was in the hospital recovering for 3-weeks post-op. I did this by enrolling in @nutritionschool 🍏 and took on an additional #guthealth specialty with IIN’s certification program at the same time 🎓 I’ve always enjoyed interacting with people yet, knew that my next phase of life had to fulfill me in motivating others to reach their optimal health in mind, body, and spirit ⚡️ I am now immersed in the sphere of health, fitness & wellness working as an independent Integrative Nutrition Health Coach 🍉, teaching group fitness classes @rehabgym_williston 🏊🏼‍♀️🧘🏼‍♀️, and establishing footing for my business @healthbitesinc ™️. 2020 is a big year for many and I’m here running my 1st FULL marathon late this May 🏃🏼‍♀️. WHO’S READY FOR THIS? 🤙🏼 Share below what you’re bringing to the world this year & send me a message if you’d like your first FREE 60-min health consult as I’m now taking on new clients in-person & digital via phone/video options 🦦 || #iinsession #entrepreneur #mediamaven #bossbabe

HI FRIENDS 👋🏻: it’s a new year and fresh decade so, it’s time to remind all of you what I’m about ❣️
I’m Krista, an FIT grad & IIN alum with a background in magazine publishing and media sales who came to be the badass that I am after spending 7 years in New York City. I moved back to my hometown of Burlington, VT in Oct 2017 for scoliosis surgery, which I had in early 2018. This is when my life changed ~ I had multiple mini strokes at some point during surgery. After going through various forms of therapy, I made a career shift to pay it back to those who helped me when I was in the hospital recovering for 3-weeks post-op. I did this by enrolling in @nutritionschool 🍏 and took on an additional #guthealth specialty with IIN’s certification program at the same time 🎓 I’ve always enjoyed interacting with people yet, knew that my next phase of life had to fulfill me in motivating others to reach their optimal health in mind, body, and spirit ⚡️ I am now immersed in the sphere of health, fitness & wellness working as an independent Integrative Nutrition Health Coach 🍉, teaching group fitness classes @rehabgym_williston 🏊🏼‍♀️🧘🏼‍♀️, and establishing footing for my business @healthbitesinc ™️. 2020 is a big year for many and I’m here running my 1st FULL marathon late this May 🏃🏼‍♀️. WHO’S READY FOR THIS? 🤙🏼 Share below what you’re bringing to the world this year & send me a message if you’d like your first FREE 60-min health consult as I’m now taking on new clients in-person & digital via phone/video options 🦦 || #iinsession #entrepreneur #mediamaven #bossbabe

Feedback on these 2? 
Every time I buy oxyshred from @fatburnersonly they recommend getting them for enhanced results... going to try it for a month and see if I can shift a little bit more weight around the areas I’m struggling with. .
.

#jrfwiththeskams #mealplan #weightloss #healthy #weightlossjourney #wljourney #weightlosstransformation #instahealth #fit #instafitness #weightlossresults #JRF #jrfketo #keto #ketosis #jrfketo #josefrakich #jrfresults #jrftransformation #weareskamily #fattofit #fatburnersonly

Feedback on these 2?
Every time I buy oxyshred from @fatburnersonly they recommend getting them for enhanced results... going to try it for a month and see if I can shift a little bit more weight around the areas I’m struggling with. .
.

#jrfwiththeskams #mealplan #weightloss #healthy #weightlossjourney #wljourney #weightlosstransformation #instahealth #fit #instafitness #weightlossresults #JRF #jrfketo #keto #ketosis #jrfketo #josefrakich #jrfresults #jrftransformation #weareskamily #fattofit #fatburnersonly

Optimal testosterone levels can have a profound impact on many aspects of your life. Have you tried More Man yet?

Optimal testosterone levels can have a profound impact on many aspects of your life. Have you tried More Man yet?

💖ES IST OKAY… FEHLER ZU MACHEN. SCHLECHTE TAGE ZU HABEN. NICHT PERFEKT ZU SEIN, DAS ZU TUN, WAS DAS BESTE FÜR DICH IST. DU SELBST ZU SEIN💖
.
.
.
Yes it's finally Friday 😜😛😝
. 
Einen wunderschönen Freitag
und einen schönen Start ins
Weekend 🌈💪🤗
.
.
.
.
#littlestoriesofmylife #gutenmorgen #erstmalkaffee #diearbeitruft #coffeelovers #goodvibes #goodmorning #friday #fitnessgirl #selflove #freitag #wahreworte #selfmotivation #lovefitness #fitmom #progressnotperfection #fitnessaddict #sunnyday #photooftheday #lifestyle #positivevibes #positivethinking #love #instagood #goodday #picoftheday #niceday #gymlife #instafitness #motivation

💖ES IST OKAY… FEHLER ZU MACHEN. SCHLECHTE TAGE ZU HABEN. NICHT PERFEKT ZU SEIN, DAS ZU TUN, WAS DAS BESTE FÜR DICH IST. DU SELBST ZU SEIN💖
.
.
.
Yes it's finally Friday 😜😛😝
.
Einen wunderschönen Freitag
und einen schönen Start ins
Weekend 🌈💪🤗
.
.
.
.
#littlestoriesofmylife #gutenmorgen #erstmalkaffee #diearbeitruft #coffeelovers #goodvibes #goodmorning #friday #fitnessgirl #selflove #freitag #wahreworte #selfmotivation #lovefitness #fitmom #progressnotperfection #fitnessaddict #sunnyday #photooftheday #lifestyle #positivevibes #positivethinking #love #instagood #goodday #picoftheday #niceday #gymlife #instafitness #motivation

BuuOooonGiooorno‼️
Oggi la mia colazione è dedicata a @_ginger_lemon_ , come promesso ecco le mie 𝔾𝕀ℝ𝔼𝕃𝕃𝔼 🌀 , non potevo non replicarle!!
Quindi ora, correte sul suo profilo per vedere assolutamente la video ricetta, ma io nel dubbio vi scrivo la mia “versione” (ho cambiato solo i gusto delle farine, in base a ciò che avevo in casa) ❁ ~ ❁ ~
𝙸𝚖𝚙𝚊𝚜𝚝𝚘 𝚋𝚒𝚊𝚗𝚌𝚘: 
25 g farina biscotto 🍪 al burro di arachidi 🥜 @tsunaminutrition 
1 cucchiaino yogurt greco @fage_italia 
40 g di albume + 25g albume montato a neve da aggiungere alla fine
Acqua qb
𝙸𝚖𝚙𝚊𝚜𝚝𝚘 𝚗𝚎𝚛𝚘:
20g farina biscotto 🍪 al burro di arachidi 🥜 @tsunaminutrition 
5g cacao amaro 
1 cucchiaino yogurt greco @fage_italia 
40g di albume + 25g di albume montato a neve da aggiungere alla fine
Acqua qb ❁ ~ ❁ ~
𝘽𝙤𝙣 𝙖𝙥𝙥𝙚́𝙩𝙞𝙩 
#good #food #foodie #picoftheday #snack #eat #healthyliving #health #healthyfood #girelle #chocolate #chocolatelover  #healthysnacks #healthyeating #fit #fitfood #fitness #fitnessmotivation #iifym #fitgirl #flexible #instafitness #foodporn #foodblogger #delicious #iifym #iifymitalia #iifymgirls #iifmm #alimentazionesana

BuuOooonGiooorno‼️
Oggi la mia colazione è dedicata a @_ginger_lemon_ , come promesso ecco le mie 𝔾𝕀ℝ𝔼𝕃𝕃𝔼 🌀 , non potevo non replicarle!!
Quindi ora, correte sul suo profilo per vedere assolutamente la video ricetta, ma io nel dubbio vi scrivo la mia “versione” (ho cambiato solo i gusto delle farine, in base a ciò che avevo in casa) ❁ ~ ❁ ~
𝙸𝚖𝚙𝚊𝚜𝚝𝚘 𝚋𝚒𝚊𝚗𝚌𝚘:
25 g farina biscotto 🍪 al burro di arachidi 🥜 @tsunaminutrition
1 cucchiaino yogurt greco @fage_italia
40 g di albume + 25g albume montato a neve da aggiungere alla fine
Acqua qb
𝙸𝚖𝚙𝚊𝚜𝚝𝚘 𝚗𝚎𝚛𝚘:
20g farina biscotto 🍪 al burro di arachidi 🥜 @tsunaminutrition
5g cacao amaro
1 cucchiaino yogurt greco @fage_italia
40g di albume + 25g di albume montato a neve da aggiungere alla fine
Acqua qb ❁ ~ ❁ ~
𝘽𝙤𝙣 𝙖𝙥𝙥𝙚́𝙩𝙞𝙩
#good #food #foodie #picoftheday #snack #eat #healthyliving #health #healthyfood #girelle #chocolate #chocolatelover #healthysnacks #healthyeating #fit #fitfood #fitness #fitnessmotivation #iifym #fitgirl #flexible #instafitness #foodporn #foodblogger #delicious #iifym #iifymitalia #iifymgirls #iifmm #alimentazionesana

15 minutes on elliptical ✅
3x15 ab crunch machine w/135 lbs. ✅
Curls and triceps extensions 
3x10 w/40-lbs. curl bar ✅
3x10 w/60-lbs. curl bar ✅
3x10 w/50-lbs. curl bar ✅
Curls
3x10 w/25-lbs. DB each arm ✅
Hammer curls 
3x10 w/45-lbs. DB each arm ✅
Hour on elliptical ✅

15 minutes on elliptical ✅
3x15 ab crunch machine w/135 lbs. ✅
Curls and triceps extensions
3x10 w/40-lbs. curl bar ✅
3x10 w/60-lbs. curl bar ✅
3x10 w/50-lbs. curl bar ✅
Curls
3x10 w/25-lbs. DB each arm ✅
Hammer curls
3x10 w/45-lbs. DB each arm ✅
Hour on elliptical ✅

Winning is first place everything else is losing ‘ 🦾💯✔️

Winning is first place everything else is losing ‘ 🦾💯✔️

3 Sets: 30kg/66lbs X 12
Essential cues to follow:
◆ Hold the bar close to shoulder width with palms facing up (supinated)
◆ Keep your feet shoulder width apart (slightly more is also fine)
◆ During the concentric phase of the movement (ascending), bring the bar up in an arc (it is fine for your upper arms to move slightly forward while ascending)
◆ And during the essentric phase (descending), follow the same bar path in reverse but at a slower pace than the concentric phase
◆ Ensure your elbows are tucked in and wrists are in neutral position while performing the movement
◆ Use your back to stabilize the movement but not to yank the weight up
"You control the weight. Don't let the weight control you."
#barbellcurls #bicepworkout #biceps #bicepexercise #ezbar #bicepsworkout #barbellworkout #bicepcurls #bicepsday #weighttraining #barbellcurl #ezbarcurls #bodybuilding #hypertrophy #trainhard #trainsmart #fitnesstrainer #fitnesstraining #progressiveoverload #indianfitness #indianbodybuilding #instafitness #fitindia #indiafitness #indianstrength #fitindian #instaindia #fitnessindia #indiagym #indianworkouts

3 Sets: 30kg/66lbs X 12
Essential cues to follow:
◆ Hold the bar close to shoulder width with palms facing up (supinated)
◆ Keep your feet shoulder width apart (slightly more is also fine)
◆ During the concentric phase of the movement (ascending), bring the bar up in an arc (it is fine for your upper arms to move slightly forward while ascending)
◆ And during the essentric phase (descending), follow the same bar path in reverse but at a slower pace than the concentric phase
◆ Ensure your elbows are tucked in and wrists are in neutral position while performing the movement
◆ Use your back to stabilize the movement but not to yank the weight up
"You control the weight. Don't let the weight control you."
#barbellcurls #bicepworkout #biceps #bicepexercise #ezbar #bicepsworkout #barbellworkout #bicepcurls #bicepsday #weighttraining #barbellcurl #ezbarcurls #bodybuilding #hypertrophy #trainhard #trainsmart #fitnesstrainer #fitnesstraining #progressiveoverload #indianfitness #indianbodybuilding #instafitness #fitindia #indiafitness #indianstrength #fitindian #instaindia #fitnessindia #indiagym #indianworkouts

Spider Curl
3 Sets: 25kg/55lbs X 15
A good exercise to isolate the biceps as much as possible by reducing the involvement of back and shoulders while performing the curl
Essential cues to follow:
◆ Keep the bench at 45-60° angle from the floor
◆Place your torso firmly on the bench, legs planted on the floor and squeeze your glutes
◆ Keep your upper arms perpendicular to the floor at all times during the movement
◆ While descending, lower your arms close to perpendicular to the floor
◆ And while ascending, curl as high as you can without letting your upper arms move forward
◆ Control the movement and you could even slow the tempo further for greater time under tension on each rep you perform
#barbellcurls #bicepworkout #spidercurls #bicepexercise #concentrationcurls #bicepsworkout #barbellworkout #bicepcurls #bicepsday #weighttraining #barbellcurl #biceps #bodybuilding #hypertrophy #trainhard #trainsmart #fitnesstrainer #fitnesstraining #progressiveoverload #indianfitness #indianbodybuilding #instafitness #fitindia #indiafitness #indianstrength #fitindian #instaindia #fitnessindia #indiagym #indianworkouts

Spider Curl
3 Sets: 25kg/55lbs X 15
A good exercise to isolate the biceps as much as possible by reducing the involvement of back and shoulders while performing the curl
Essential cues to follow:
◆ Keep the bench at 45-60° angle from the floor
◆Place your torso firmly on the bench, legs planted on the floor and squeeze your glutes
◆ Keep your upper arms perpendicular to the floor at all times during the movement
◆ While descending, lower your arms close to perpendicular to the floor
◆ And while ascending, curl as high as you can without letting your upper arms move forward
◆ Control the movement and you could even slow the tempo further for greater time under tension on each rep you perform
#barbellcurls #bicepworkout #spidercurls #bicepexercise #concentrationcurls #bicepsworkout #barbellworkout #bicepcurls #bicepsday #weighttraining #barbellcurl #biceps #bodybuilding #hypertrophy #trainhard #trainsmart #fitnesstrainer #fitnesstraining #progressiveoverload #indianfitness #indianbodybuilding #instafitness #fitindia #indiafitness #indianstrength #fitindian #instaindia #fitnessindia #indiagym #indianworkouts

Overhead Press
Set 1&2: 50kg/110lbs X 4
Set 3 (back-off set): 40kg/88lbs X 8
Essential cues to follow:
◆ Hold the bar just outside shoulder width (your strongest point) and let the bar be close to your collar bone at the starting position
◆ Place your feet shoulder width apart with toes slightly pointing outside (this helps in keeping your glutes tight)
◆ Elbows need to be pointing downwards
◆ Brace your core, lats and glutes before pressing
◆ Don't bend your knees when pressing (this is not push press)
◆ Be in control and don't drop the weight while descending
"You control the weight. Don't let the weight control you."
#overheadpress #shoulderworkout #overheadshoulderpress #shoulderexercise #shoulderexercises #standingoverheadpress #barbellworkout #strengthtraining #shoulderpress #weighttraining #powerlifting #powerbodybuilding #bodybuilding #hypertrophy #trainhard #trainsmart #fitnesstrainer #fitnesstraining #progressiveoverload #indianfitness #indianbodybuilding #instafitness #fitindia #indiafitness #indianstrength #fitindian #instaindia #fitnessindia #indiagym #indianworkouts

Overhead Press
Set 1&2: 50kg/110lbs X 4
Set 3 (back-off set): 40kg/88lbs X 8
Essential cues to follow:
◆ Hold the bar just outside shoulder width (your strongest point) and let the bar be close to your collar bone at the starting position
◆ Place your feet shoulder width apart with toes slightly pointing outside (this helps in keeping your glutes tight)
◆ Elbows need to be pointing downwards
◆ Brace your core, lats and glutes before pressing
◆ Don't bend your knees when pressing (this is not push press)
◆ Be in control and don't drop the weight while descending
"You control the weight. Don't let the weight control you."
#overheadpress #shoulderworkout #overheadshoulderpress #shoulderexercise #shoulderexercises #standingoverheadpress #barbellworkout #strengthtraining #shoulderpress #weighttraining #powerlifting #powerbodybuilding #bodybuilding #hypertrophy #trainhard #trainsmart #fitnesstrainer #fitnesstraining #progressiveoverload #indianfitness #indianbodybuilding #instafitness #fitindia #indiafitness #indianstrength #fitindian #instaindia #fitnessindia #indiagym #indianworkouts

Bench Press
Set 1&2: 85kg/187lbs X 1
Set 3 (back-off set): 70kg/154lbs X 8
Essential cues to follow:
◆ Maintain back arch that you are comfortable with
◆ Ensure your shoulder blades are retracted and depressed
◆ Plant your feet underneath your knees for optimum leg drive
◆ Eyes up in line with the bar
◆ Tighten your core before descent
◆ Control your descent and don't drop the weight on your chest
◆ Don't let your wrists bend or glutes raise from the bench while performing the movement
"You control the weight. Don't let the weight control you."
#benchpress #chestworkout #chestday #chestexercise #flatbenchpress #barbell #barbellworkout #strengthtraining #liftheavy #weighttraining #powerlifting #powerbodybuilding #bodybuilding #hypertrophy #trainhard #trainsmart #fitnesstrainer #fitnesstraining #progressiveoverload #indianbodybuilding #indianfitness #instafitness #fitindia #indiafitness #indianstrength #fitindian #instaindia #fitnessindia #indiagym #indianworkouts

Bench Press
Set 1&2: 85kg/187lbs X 1
Set 3 (back-off set): 70kg/154lbs X 8
Essential cues to follow:
◆ Maintain back arch that you are comfortable with
◆ Ensure your shoulder blades are retracted and depressed
◆ Plant your feet underneath your knees for optimum leg drive
◆ Eyes up in line with the bar
◆ Tighten your core before descent
◆ Control your descent and don't drop the weight on your chest
◆ Don't let your wrists bend or glutes raise from the bench while performing the movement
"You control the weight. Don't let the weight control you."
#benchpress #chestworkout #chestday #chestexercise #flatbenchpress #barbell #barbellworkout #strengthtraining #liftheavy #weighttraining #powerlifting #powerbodybuilding #bodybuilding #hypertrophy #trainhard #trainsmart #fitnesstrainer #fitnesstraining #progressiveoverload #indianbodybuilding #indianfitness #instafitness #fitindia #indiafitness #indianstrength #fitindian #instaindia #fitnessindia #indiagym #indianworkouts

मुझे मेरे कल की फिकर आज भी नहीं है, पर ख्वाहिश तुझे पाने की क़यामत तक रहेगी
Edit @vicky_photogarpher_
#fitfam #instafitness #beastmode #gym #instafit #fitnessaddict #active #bestoftheday #instadaily #fitnessfreak #health #healthylife #eatclean #twelveskip #fitspo #abs #foodgasm #lifestyle #diet #instahealth #wellness #getmoving

मुझे मेरे कल की फिकर आज भी नहीं है, पर ख्वाहिश तुझे पाने की क़यामत तक रहेगी
Edit @vicky_photogarpher_
#fitfam #instafitness #beastmode #gym #instafit #fitnessaddict #active #bestoftheday #instadaily #fitnessfreak #health #healthylife #eatclean #twelveskip #fitspo #abs #foodgasm #lifestyle #diet #instahealth #wellness #getmoving