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I’m so ready to smash this week and I know you are too! Meals prepped 🥗 Alarm set ⏰ Now time to wind down and get an early night before another hectic week! Let’s do this 💁‍♀️💪
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Wearing: @gymshark @gymsharkwomen

I’m so ready to smash this week and I know you are too! Meals prepped 🥗 Alarm set ⏰ Now time to wind down and get an early night before another hectic week! Let’s do this 💁‍♀️💪
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Wearing: @gymshark @gymsharkwomen

💪 SECRET TO LOSE WEIGHT EASILY (💯Guarantee)
➡Click link in Bio 👉@Slimfit.Success👈 to Know More..
➖
🔥After 27 years🔥
Stars have been a great example of beauty over all these years. Jenifer Aniston, on the other hand, shows us the true meaning of Keeping It !💪
➖
FOLLOW 👉@Slimfit.Success👈 for Daily Amazing HEALTH & FITNESS Content 💗

💪 SECRET TO LOSE WEIGHT EASILY (💯Guarantee)
➡Click link in Bio 👉@Slimfit.Success 👈 to Know More..

🔥After 27 years🔥
Stars have been a great example of beauty over all these years. Jenifer Aniston, on the other hand, shows us the true meaning of Keeping It !💪

FOLLOW 👉@Slimfit.Success 👈 for Daily Amazing HEALTH & FITNESS Content 💗

📝 Training Frequency - How Often Should You Train Each Muscle Group? By @jonashereora
⠀
These are averages and your specific training frequency will vary depending on your fitness level and experience. ⠀
💪 These training frequencies are for strength and muscle growth.
⠀
Back 2-4 times per week
Chest 2-3 times per week
Deltoids 2-6 times per week
Arms 2-3 times per week
Abs 2-3 times per week
Quadriceps 2-3 times per week
Glutes 2-3 times per week
Hamstrings 2-3 times per week
⠀
How often do you train? Comment below 👇

📝 Training Frequency - How Often Should You Train Each Muscle Group? By @jonashereora

These are averages and your specific training frequency will vary depending on your fitness level and experience. ⠀
💪 These training frequencies are for strength and muscle growth.

Back 2-4 times per week
Chest 2-3 times per week
Deltoids 2-6 times per week
Arms 2-3 times per week
Abs 2-3 times per week
Quadriceps 2-3 times per week
Glutes 2-3 times per week
Hamstrings 2-3 times per week

How often do you train? Comment below 👇

🚨I’m looking for 5 dedicated & coachable individuals who are looking to lose 20-30lbs in the next few months. If you are ready to invest in your health, DM me with “Let’s Go” right now!🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
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HOW TO SOURCE YOUR PROTEIN by @theskinnysurvivor⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What’s your favourite protein source?🤔⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are 6 Super Easy ways to make sure you hit your protein intake every single day🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Meal Planning: This will allow you to have your protein ready to go, so you are never struggling to find a lean protein source when you’re out and about.✅ ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
More Meat: Eating more lean meat is the easiest way to increase your protein intake as it’s pretty much just pure protein.✅ ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Meal Targets: Aim for 3-4 servings of 40-50g of protein per day, this should suffice. ✅ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Eat Protein First: Protein is the most satiating Macronutrient and so should be eaten before carbs and fats.✅ ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Protein Powders/Bars: Handy and convenient ways to get in protein without filling you up too much.✅ -⠀⠀⠀⠀⠀⠀⠀⠀⠀
HIgh Protein Breakfast: Start the day as you mean to go on. Have at least 30g+ of protein to kickstart your day!✅ ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you know someone who needs this send them here!⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

🚨I’m looking for 5 dedicated & coachable individuals who are looking to lose 20-30lbs in the next few months. If you are ready to invest in your health, DM me with “Let’s Go” right now!🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
HOW TO SOURCE YOUR PROTEIN by @theskinnysurvivor ⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
What’s your favourite protein source?🤔⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are 6 Super Easy ways to make sure you hit your protein intake every single day🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Meal Planning: This will allow you to have your protein ready to go, so you are never struggling to find a lean protein source when you’re out and about.✅ ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
More Meat: Eating more lean meat is the easiest way to increase your protein intake as it’s pretty much just pure protein.✅ ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Meal Targets: Aim for 3-4 servings of 40-50g of protein per day, this should suffice. ✅ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Eat Protein First: Protein is the most satiating Macronutrient and so should be eaten before carbs and fats.✅ ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Protein Powders/Bars: Handy and convenient ways to get in protein without filling you up too much.✅ -⠀⠀⠀⠀⠀⠀⠀⠀⠀
HIgh Protein Breakfast: Start the day as you mean to go on. Have at least 30g+ of protein to kickstart your day!✅ ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you know someone who needs this send them here!⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

Follow me @leanbellytips for more Fitness and Nutrition tips!!
•
Double tap❤️ if you like what you see❗️
•
•
Tag a friend who needs to see this😃
•
•
#bicepsworkout #armsworkout #armday #biceps#bicepcurls #bicepworkout #bicep #backandbiceps#musclebuilding #bodybuild #teamselfcultured#everydayisarmday #gymmemes #gymmotivation#motivationalquotes #gymtime #shreddedunion

Follow me @leanbellytips for more Fitness and Nutrition tips!!

Double tap❤️ if you like what you see❗️


Tag a friend who needs to see this😃


#bicepsworkout #armsworkout #armday #biceps #bicepcurls #bicepworkout #bicep #backandbiceps #musclebuilding #bodybuild #teamselfcultured #everydayisarmday #gymmemes #gymmotivation #motivationalquotes #gymtime #shreddedunion

🚨I'm looking for 5 people over the age of 30 who want to lose 20-30lbs in the next 90 days. If this sounds like you DM me '90 Days' right now! Serious applicants only 🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍖HIGH PROTEIN VS LOW PROTEIN* by @oualidzaim -⠀⠀⠀⠀⠀⠀⠀⠀⠀
To meet your daily protein needs, you have the choice between many protein sources and I've done several posts about your options before.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now that being said, all protein sources are not created equal. Some foods do contain protein, but are not protein sources per say. Meaning, protein is not the dominant macronutrient in them and they'll have too many calories compared to their protein amount.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣-⠀⠀⠀⠀⠀⠀⠀⠀⠀
That doesn't mean you shouldn't eat them. That just means they are primary sources of carbs and fats, and not protein. So you shoud use them as such. Examples of these foods are on the right of this picture.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣-⠀⠀⠀⠀⠀⠀⠀⠀⠀
To increase your protein intake without blowing up your calorie count, you need to focus on primary sources of protein like the ones on the left, preferably the lean version of them (lean beef, lean pork, white fish, chicken breasts, egg whites, etc.)⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Protein powder is also a very good way to increase protein intake as it is almost pure protein and so is also low in calories.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Bottom line: be aware of the protein sources you are using to maximize the ratio of protein per calories that you are getting.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

🚨I'm looking for 5 people over the age of 30 who want to lose 20-30lbs in the next 90 days. If this sounds like you DM me '90 Days' right now! Serious applicants only 🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍖HIGH PROTEIN VS LOW PROTEIN* by @oualidzaim -⠀⠀⠀⠀⠀⠀⠀⠀⠀
To meet your daily protein needs, you have the choice between many protein sources and I've done several posts about your options before.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now that being said, all protein sources are not created equal. Some foods do contain protein, but are not protein sources per say. Meaning, protein is not the dominant macronutrient in them and they'll have too many calories compared to their protein amount.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣-⠀⠀⠀⠀⠀⠀⠀⠀⠀
That doesn't mean you shouldn't eat them. That just means they are primary sources of carbs and fats, and not protein. So you shoud use them as such. Examples of these foods are on the right of this picture.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣-⠀⠀⠀⠀⠀⠀⠀⠀⠀
To increase your protein intake without blowing up your calorie count, you need to focus on primary sources of protein like the ones on the left, preferably the lean version of them (lean beef, lean pork, white fish, chicken breasts, egg whites, etc.)⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Protein powder is also a very good way to increase protein intake as it is almost pure protein and so is also low in calories.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Bottom line: be aware of the protein sources you are using to maximize the ratio of protein per calories that you are getting.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

FOLLOW 👉@Slimfit.Success👈 for Daily Amazing HEALTH & FITNESS Content 💗
🔻
💪 SECRET TO LOSE WEIGHT EASILY (💯Guarantee) ➡Click link in Bio 👉@Slimfit.Success👈 to Know More...
➖
It’s crazy to think that almost 2 years ago, I was getting surgery to hopefully remove the ovarian cancer that had taken over my little body at only 23 years old.
Ovarian cancer is know as the SILENT KILLER and that’s because symptoms don’t usually appear until the later stages, like myself. I was diagnosed at Stage 3 and unfortunately it ended up in my spleen and lymph nodes making the new diagnoses Stage 4B...the last stage.
Looking back, I HAD EVERY SINGLE SYMPTOM of ovarian cancer and I had no idea!😭 -
-
I am extremely blessed and thankful that God placed me in the hands of my doctors and we were able to catch it when we did because in November I will be celebrating 1 year of no evidence of disease! 🙌🏻 There is a TON of miss-information about ovarian cancer and testing!
- -
THERE IS NO TESTING FOR OVARIAN CANCER! A yearly pap CAN NOT detect ovarian cancer! A vaginal ultra sound CAN NOT detect ovarian cancer but can show signs of a mass. A CT/MRI scan can show signs of cancer but CAN NOT determine if it is OVCA! The only way to 100% determine if it is ovarian cancer is by a BIOPSY and that’s it! The CA125 tumor marker level is the way the doctors monitor ovarian cancer once it has already been confirmed that it is OVCA and even then, it’s not always correct!
-
-
The most common signs and symptoms of OVCA are:
Bloating
Frequent urination or the need to go, a lot!
Feeling full quickly
Abdominal pain or lower back pain
-
-
Tag at least 2 ladies down below and spread awareness for the cancer know as the SILENT KILLER, you could possibly be saving a life!
Ps. I seriously can’t believe how far I’ve come😭 @cheymarie_fit

FOLLOW 👉@Slimfit.Success 👈 for Daily Amazing HEALTH & FITNESS Content 💗
🔻
💪 SECRET TO LOSE WEIGHT EASILY (💯Guarantee) ➡Click link in Bio 👉@Slimfit.Success 👈 to Know More...

It’s crazy to think that almost 2 years ago, I was getting surgery to hopefully remove the ovarian cancer that had taken over my little body at only 23 years old.
Ovarian cancer is know as the SILENT KILLER and that’s because symptoms don’t usually appear until the later stages, like myself. I was diagnosed at Stage 3 and unfortunately it ended up in my spleen and lymph nodes making the new diagnoses Stage 4B...the last stage.
Looking back, I HAD EVERY SINGLE SYMPTOM of ovarian cancer and I had no idea!😭 -
-
I am extremely blessed and thankful that God placed me in the hands of my doctors and we were able to catch it when we did because in November I will be celebrating 1 year of no evidence of disease! 🙌🏻 There is a TON of miss-information about ovarian cancer and testing!
- -
THERE IS NO TESTING FOR OVARIAN CANCER! A yearly pap CAN NOT detect ovarian cancer! A vaginal ultra sound CAN NOT detect ovarian cancer but can show signs of a mass. A CT/MRI scan can show signs of cancer but CAN NOT determine if it is OVCA! The only way to 100% determine if it is ovarian cancer is by a BIOPSY and that’s it! The CA125 tumor marker level is the way the doctors monitor ovarian cancer once it has already been confirmed that it is OVCA and even then, it’s not always correct!
-
-
The most common signs and symptoms of OVCA are:
Bloating
Frequent urination or the need to go, a lot!
Feeling full quickly
Abdominal pain or lower back pain
-
-
Tag at least 2 ladies down below and spread awareness for the cancer know as the SILENT KILLER, you could possibly be saving a life!
Ps. I seriously can’t believe how far I’ve come😭 @cheymarie_fit

Dzisiaj chcialam poruszyc temat samoakceptacji. Tak naprawde wiekszosc z nas nie akceptuje sie lub udaje samoakceptacje klamiac przed samym soba. Ja moge smialo przyznac, ze nie akceptuje siebie w 100% i miewam gorsze dni. Mimo to znam swoja wartosc i pozostaje silna. Nigdy nie watpie w swoje mozliwosci i zamiast robic krok do tylu, posuwam sie do przodu.
Codziennie patrzymy na instagramowe modelki i widzimy jakie sa idealne, piekne, ale czy napewno naturalne? Internet roi sie od photoshopu i sztucznych lasek. Nie sugerujcie sie tym co widzicie na portalach spolecznosciowych, bo to po cichu was niszczy i demotywuje.
To samo w swiecie fitness. Dziewczyny/chlopaki napakowani sa sterydami, oczywiscie nie wszyscy, ale wiele z nich. Cwiczymy, trzymamy diete i nie mozemy dorownac tym osobom. Wszystko dlatego, ze nie da sie wygladac tak perfekcyjnie bez zadnych nazwijmy to “ulepszaczy”. Musimy umiec odrozniac prawdziwe od sztucznego, akceptowac sie tacy, jacy jestesmy i nie poddawac sie w dazeniu do naszego celu❤️

Dzisiaj chcialam poruszyc temat samoakceptacji. Tak naprawde wiekszosc z nas nie akceptuje sie lub udaje samoakceptacje klamiac przed samym soba. Ja moge smialo przyznac, ze nie akceptuje siebie w 100% i miewam gorsze dni. Mimo to znam swoja wartosc i pozostaje silna. Nigdy nie watpie w swoje mozliwosci i zamiast robic krok do tylu, posuwam sie do przodu.
Codziennie patrzymy na instagramowe modelki i widzimy jakie sa idealne, piekne, ale czy napewno naturalne? Internet roi sie od photoshopu i sztucznych lasek. Nie sugerujcie sie tym co widzicie na portalach spolecznosciowych, bo to po cichu was niszczy i demotywuje.
To samo w swiecie fitness. Dziewczyny/chlopaki napakowani sa sterydami, oczywiscie nie wszyscy, ale wiele z nich. Cwiczymy, trzymamy diete i nie mozemy dorownac tym osobom. Wszystko dlatego, ze nie da sie wygladac tak perfekcyjnie bez zadnych nazwijmy to “ulepszaczy”. Musimy umiec odrozniac prawdziwe od sztucznego, akceptowac sie tacy, jacy jestesmy i nie poddawac sie w dazeniu do naszego celu❤️

🚨I'm looking for 5 people over the age of 30 who want to lose 20-30lbs in the next 90 days. If this sounds like you DM me '90 Days' right now! Serious applicants only 🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
💪🏻Progressive Overload💪🏻 by @nickkrantzfit⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to happen, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻This method isn’t just specialized for strength training, this is going to increase all aspects of your workout. This is where tracking your workouts is HUGE!⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝You need to know what sets and weights you did the previous week. So that for 4 months straight you aren’t continuously doing 4 sets of 135lbs and wondering why you’re not getting any stronger or gaining more mass. 🤦🏼‍♂️⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want results, you need to push the weight, push the reps, add an additional 5lbs this week. That 5lbs will go a loooong way in your journey!⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Questions??? Ask below! 😘⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

🚨I'm looking for 5 people over the age of 30 who want to lose 20-30lbs in the next 90 days. If this sounds like you DM me '90 Days' right now! Serious applicants only 🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
💪🏻Progressive Overload💪🏻 by @nickkrantzfit ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to happen, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻This method isn’t just specialized for strength training, this is going to increase all aspects of your workout. This is where tracking your workouts is HUGE!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📝You need to know what sets and weights you did the previous week. So that for 4 months straight you aren’t continuously doing 4 sets of 135lbs and wondering why you’re not getting any stronger or gaining more mass. 🤦🏼‍♂️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you want results, you need to push the weight, push the reps, add an additional 5lbs this week. That 5lbs will go a loooong way in your journey!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Questions??? Ask below! 😘⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

Most Recent

3days this week not to bad. Put in an hour and a half roughly. 20min stairs, 45min treadmill and about 25 min of weights. Finishing off the week strong. #notgivingup #healthy #itsalifestylenotadiet #fitness #fitnessjourney #40andoverclub #abs #glutes #musclebuilding #toning #innerbeauty #selflive

3days this week not to bad. Put in an hour and a half roughly. 20min stairs, 45min treadmill and about 25 min of weights. Finishing off the week strong. #notgivingup #healthy #itsalifestylenotadiet #fitness #fitnessjourney #40andoverclub #abs #glutes #musclebuilding #toning #innerbeauty #selflive

3days this week not to bad. Put in an hour and a half roughly. 20min stairs, 45min treadmill and about 25 min of weights. Finishing off the week strong. #notgivingup #healthy #itsalifestylenotadiet #fitness #fitnessjourney #40andoverclub #abs #glutes #musclebuilding #toning #innerbeauty #selflive

3days this week not to bad. Put in an hour and a half roughly. 20min stairs, 45min treadmill and about 25 min of weights. Finishing off the week strong. #notgivingup #healthy #itsalifestylenotadiet #fitness #fitnessjourney #40andoverclub #abs #glutes #musclebuilding #toning #innerbeauty #selflive

Killer workout. Check out @iwontbreak_athletics for more sick workouts and fitness motivation 🔥

Killer workout. Check out @iwontbreak_athletics for more sick workouts and fitness motivation 🔥

🌟Personal training sessions!! .
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🌟Based at @warrior_ellesmereport .
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🌟1-1 coaching or group sessions available .
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🌟Message me for details .
.
#personaltraining #fitness #weightloss #musclebuilding #feelgood #happy #fitforchristmas #fitforlife

🌟Personal training sessions!! .
.
🌟Based at @warrior_ellesmereport .
.
🌟1-1 coaching or group sessions available .
.
🌟Message me for details .
.
#personaltraining #fitness #weightloss #musclebuilding #feelgood #happy #fitforchristmas #fitforlife

Who needs help with meal prep? 🙋🏼‍♀️ -
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✨EVOLVE has you covered! @evolve -
-

These delicious, healthy, convenient meals are the perfect solution! They include all different varieties of foods, that fit your diet restrictions and MACROS! -
✨It doesn’t get any better than that! -
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https://eattoevolve.us 👈🏽 Order here from your couch and have it delivered to your door! -
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✨Use code “FIRSTTIME” to receive 30% off your first order! •
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#bosslady #travel #fitspo #instatravel #fitnessinfluencer #bodybuildergirls #fitnesscoach #figure #nike #womenempowerment #nikegirls #bodybuilding #girlswithmuscle #girlswholift #buildyourempire  #workoutmotivation #fitnessgirl #gymgirl #fitnesslifestyle #musclebuilding #fitness #fitlife #igfitness #health #BfitByou #empowerment #mealprep

Who needs help with meal prep? 🙋🏼‍♀️ -
-
✨EVOLVE has you covered! @evolve -
-

These delicious, healthy, convenient meals are the perfect solution! They include all different varieties of foods, that fit your diet restrictions and MACROS! -
✨It doesn’t get any better than that! -
-
https://eattoevolve.us 👈🏽 Order here from your couch and have it delivered to your door! -
-
✨Use code “FIRSTTIME” to receive 30% off your first order! •




#bosslady #travel #fitspo #instatravel #fitnessinfluencer #bodybuildergirls #fitnesscoach #figure #nike #womenempowerment #nikegirls #bodybuilding #girlswithmuscle #girlswholift #buildyourempire #workoutmotivation #fitnessgirl #gymgirl #fitnesslifestyle #musclebuilding #fitness #fitlife #igfitness #health #BfitByou #empowerment #mealprep

اي حد بيتعب بيوصل محدش هيتعب مش هيوصل كل مجهود انتي بتعملي هتلاقي في نتيجه بس مهم يكون مجهودك بنتيجه
هي تعبت عشان توصل لنتيجه دي خد خطوه وقرار انها تكمل اي حد فينا بيبق محتاج حد يساعدو انو يوصل ربنا جعلني سبب انها توصل للي هي عايزه
اي حد محتاج يبدا او عندو اي استفسار يكلمني dm
#YourCoachYourStylist
#staystrong #glutesworkout
 #fitfam #training #healthy #lifestyle #fitnessmotivation 
#gym#gymrat#gains#musclepump#musclebuilding#shaping#fitlife#fitgirl#femininemuscle #personaltrainer#nutritionist#healthylifestyle#healthyeating#workoutselfie#workoutmotivation#fitnesscoach#fitnessjourney#fitbody#curvygirl#strength#trainingday#workouttime

اي حد بيتعب بيوصل محدش هيتعب مش هيوصل كل مجهود انتي بتعملي هتلاقي في نتيجه بس مهم يكون مجهودك بنتيجه
هي تعبت عشان توصل لنتيجه دي خد خطوه وقرار انها تكمل اي حد فينا بيبق محتاج حد يساعدو انو يوصل ربنا جعلني سبب انها توصل للي هي عايزه
اي حد محتاج يبدا او عندو اي استفسار يكلمني dm
#YourCoachYourStylist
#staystrong #glutesworkout
#fitfam #training #healthy #lifestyle #fitnessmotivation
#gym #gymrat #gains #musclepump #musclebuilding #shaping #fitlife #fitgirl #femininemuscle #personaltrainer #nutritionist #healthylifestyle #healthyeating #workoutselfie #workoutmotivation #fitnesscoach #fitnessjourney #fitbody #curvygirl #strength #trainingday #workouttime

Had some fun trying out banded bench press today to work in depth 💪🏼 fuelled by @bosswaterloo as usual 
#sundayfunday #chestday #benchpress #bench #chest #strength #hypertrophy #musclebuilding #physique #competitor #bosssupplements #bosswaterloo #boss

Had some fun trying out banded bench press today to work in depth 💪🏼 fuelled by @bosswaterloo as usual
#sundayfunday #chestday #benchpress #bench #chest #strength #hypertrophy #musclebuilding #physique #competitor #bosssupplements #bosswaterloo #boss

Deadlifting Dayz
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Lately I’ve been Really trying to perfect my deadlift form. This exercise is such an extremely valuable, yet complex move. Especially if you want to avoid injury. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
A few months ago I hit a PR of 200 lb which for me felt amazing. However, I didn’t hit it with the greatest form. And honestly, ever since then it’s been darn near impossible for me to get back up there. But, the next next time I do get there, I want to make sure I do it correctly and safely. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
So I’ve decided that it is okay to put aside the pride, cut back on weight and really work on perfecting my form. That is going to benefit me more in the long run. Fitness is definitely a journey. Some days are easier than others and sometimes we may face setbacks, but that is okay. Just keep going 🤗
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What is a move that you love but are having a hard time perfecting? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#Deadlifts #WomenWhoLift #SwoleSundays 
#KeepGrinding #MakeGainz #PersonalTrainer
#CrunchAloha #CrunchTv

Deadlifting Dayz
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lately I’ve been Really trying to perfect my deadlift form. This exercise is such an extremely valuable, yet complex move. Especially if you want to avoid injury. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
A few months ago I hit a PR of 200 lb which for me felt amazing. However, I didn’t hit it with the greatest form. And honestly, ever since then it’s been darn near impossible for me to get back up there. But, the next next time I do get there, I want to make sure I do it correctly and safely. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
So I’ve decided that it is okay to put aside the pride, cut back on weight and really work on perfecting my form. That is going to benefit me more in the long run. Fitness is definitely a journey. Some days are easier than others and sometimes we may face setbacks, but that is okay. Just keep going 🤗
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What is a move that you love but are having a hard time perfecting? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#Deadlifts #WomenWhoLift #SwoleSundays
#KeepGrinding #MakeGainz #PersonalTrainer
#CrunchAloha #CrunchTv

"WHAT IS CREATINE AND HOW DOES IT WORK?" There we go, knowledge for you! 👊

#supplements #creatine #supplementation #protein #musclebuilding #fitness #crossfit #weightlifting #progress #athleticmindset #personalgrowth

"WHAT IS CREATINE AND HOW DOES IT WORK?" There we go, knowledge for you! 👊

#supplements #creatine #supplementation #protein #musclebuilding #fitness #crossfit #weightlifting #progress #athleticmindset #personalgrowth

So long show ,it's time to grow! @hejnasty ! "Got a head start on this off season this morning 💪
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SO EXCITED to be training to gain and PROGRESS instead of fighting regression 🙌 calories coming up, gotta make use of them 😈 got a great session in at Golds and am primed to make use of delicious food to follow 😉
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#bicepcurls #bicepsday #musclebuilding #bicep #flexfriday #armday #gymmotivation #flexfriday #motivation #bicepworkout #flex #bodybuilding #fitness #biceps #workout #bicepsworkout #armday #bicepcurls #naturalbodybuilder #fitnessmodel #physique #fitnessmotivation #bodybuilderlifestyle #bodybuilders #musclegains #nopainnogains #gainsville #leangains

So long show ,it's time to grow! @hejnasty ! "Got a head start on this off season this morning 💪
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
SO EXCITED to be training to gain and PROGRESS instead of fighting regression 🙌 calories coming up, gotta make use of them 😈 got a great session in at Golds and am primed to make use of delicious food to follow 😉
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#bicepcurls #bicepsday #musclebuilding #bicep #flexfriday #armday #gymmotivation #flexfriday #motivation #bicepworkout #flex #bodybuilding #fitness #biceps #workout #bicepsworkout #armday #bicepcurls #naturalbodybuilder #fitnessmodel #physique #fitnessmotivation #bodybuilderlifestyle #bodybuilders #musclegains #nopainnogains #gainsville #leangains

Back to the gym after a slump with a back session 👊🏻
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Deadlifts up to 190kg and then reps at 100kg. Pendlay rows, pulls, pulldowns, cable rows - variations, lpd all for reps. BACK with a bang. -
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#sundaysession #gymsesh #backworkout #backgainz #flexing #puregym #tattoosleeve #musclebuilding #powerlifter #lifting #likess #followfollow #likelikelike

Back to the gym after a slump with a back session 👊🏻
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Deadlifts up to 190kg and then reps at 100kg. Pendlay rows, pulls, pulldowns, cable rows - variations, lpd all for reps. BACK with a bang. -
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#sundaysession #gymsesh #backworkout #backgainz #flexing #puregym #tattoosleeve #musclebuilding #powerlifter #lifting #likess #followfollow #likelikelike

I must admit, my dreams occasionally consist of this -

takes #musclebuilding seriously #musclegrowth and #hypertrophy leads #gainingmuscle with #powerbuilding and #musclebuilding also #buildingmuscle combined #musclemass makes #musclegrowth and #gymreposter with #bodybuilding makes #naturalbodybuilding also #backday with #squats combined #pushday heavy #deadlifts likes #powerlifting

I must admit, my dreams occasionally consist of this -

takes #musclebuilding seriously #musclegrowth and #hypertrophy leads #gainingmuscle with #powerbuilding and #musclebuilding also #buildingmuscle combined #musclemass makes #musclegrowth and #gymreposter with #bodybuilding makes #naturalbodybuilding also #backday with #squats combined #pushday heavy #deadlifts likes #powerlifting

Follow me @leanbellytips for more Fitness and Nutrition tips!!
•
Double tap❤️ if you like what you see❗️
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•
Tag a friend who needs to see this😃
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•
#bicepsworkout #armsworkout #armday #biceps#bicepcurls #bicepworkout #bicep #backandbiceps#musclebuilding #bodybuild #teamselfcultured#everydayisarmday #gymmemes #gymmotivation#motivationalquotes #gymtime #shreddedunion

Follow me @leanbellytips for more Fitness and Nutrition tips!!

Double tap❤️ if you like what you see❗️


Tag a friend who needs to see this😃


#bicepsworkout #armsworkout #armday #biceps #bicepcurls #bicepworkout #bicep #backandbiceps #musclebuilding #bodybuild #teamselfcultured #everydayisarmday #gymmemes #gymmotivation #motivationalquotes #gymtime #shreddedunion

Follow me @leanbellytips for more Fitness and Nutrition tips!!
•
Double tap❤️ if you like what you see❗️
•
•
Tag a friend who needs to see this😃
•
•
#bicepsworkout #armsworkout #armday #biceps#bicepcurls #bicepworkout #bicep #backandbiceps#musclebuilding #bodybuild #teamselfcultured#everydayisarmday #gymmemes #gymmotivation#motivationalquotes #gymtime #shreddedunion

Follow me @leanbellytips for more Fitness and Nutrition tips!!

Double tap❤️ if you like what you see❗️


Tag a friend who needs to see this😃


#bicepsworkout #armsworkout #armday #biceps #bicepcurls #bicepworkout #bicep #backandbiceps #musclebuilding #bodybuild #teamselfcultured #everydayisarmday #gymmemes #gymmotivation #motivationalquotes #gymtime #shreddedunion

How do you warmup your shoulders? I use this routine for shoulder and chest day(s) given how engaged our shoulders have to be for most chest exercises. It's a quick, 3-minute routine that helps improve range of motion and gets the blood flowing a little bit. Note I ALWAYS complete 1-2 warmup sets of my first exercise after this routine. Give this a shot and let me know what you think!
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1️⃣Full range single arm circles - forward/backward 
2️⃣Full range arm circles - forward/backward
3️⃣Alternating chest hugs
4️⃣Resistance band over and back 
5️⃣Resistance band "around the world"

How do you warmup your shoulders? I use this routine for shoulder and chest day(s) given how engaged our shoulders have to be for most chest exercises. It's a quick, 3-minute routine that helps improve range of motion and gets the blood flowing a little bit. Note I ALWAYS complete 1-2 warmup sets of my first exercise after this routine. Give this a shot and let me know what you think!
-
-
-
1️⃣Full range single arm circles - forward/backward
2️⃣Full range arm circles - forward/backward
3️⃣Alternating chest hugs
4️⃣Resistance band over and back
5️⃣Resistance band "around the world"

Did you know there is more than one way to use a leg press... The leg press is an excellent piece of equipment that can be manipulated to target different parts of your legs. In particular, changing your foot positioning can change the area of activation. ⁠
⁠
(Legs are not something you can fully isolate, but can to a degree!)⁠
⁠
Try it out and tag someone with small legs!⁠
⁠
⁠credit @nattyknowledge ⁠ ⁠
⁠
⁠
#leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #legday #squatday #legworkout #legworkouts #chestworkout #backworkout #fitness #fitnessmotivation

Did you know there is more than one way to use a leg press... The leg press is an excellent piece of equipment that can be manipulated to target different parts of your legs. In particular, changing your foot positioning can change the area of activation. ⁠

(Legs are not something you can fully isolate, but can to a degree!)⁠

Try it out and tag someone with small legs!⁠

⁠credit @nattyknowledge ⁠ ⁠


#leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #legday #squatday #legworkout #legworkouts #chestworkout #backworkout #fitness #fitnessmotivation

It is a common misconception that you have to work your abs a lot in order to have abs.
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In reality, everyone has a beautiful set of abs underneath their fat.
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By working out your abs, you can make them bigger and sharper, but you will not be able to see them unless you have low enough body fat.
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A lot of people say abs are made in the gym, but what I like to say is: Abs are made in the gym, and revealed in the kitchen.
-

takes #musclebuilding seriously #musclegrowth and #hypertrophy leads #gainingmuscle with #powerbuilding and #musclebuilding also #buildingmuscle combined #musclemass makes #musclegrowth and #gymreposter with #bodybuilding makes #naturalbodybuilding also #backday with #squats combined #pushday heavy #deadlifts likes #powerlifting

It is a common misconception that you have to work your abs a lot in order to have abs.
-
In reality, everyone has a beautiful set of abs underneath their fat.
-
By working out your abs, you can make them bigger and sharper, but you will not be able to see them unless you have low enough body fat.
-
A lot of people say abs are made in the gym, but what I like to say is: Abs are made in the gym, and revealed in the kitchen.
-

takes #musclebuilding seriously #musclegrowth and #hypertrophy leads #gainingmuscle with #powerbuilding and #musclebuilding also #buildingmuscle combined #musclemass makes #musclegrowth and #gymreposter with #bodybuilding makes #naturalbodybuilding also #backday with #squats combined #pushday heavy #deadlifts likes #powerlifting

The saying: Wider grip, Wider Lats has led to many people only utilizing the wide grip. However, a study shows that a closer grip can actually result in a slightly higher activation in the lats (and higher bicep activation).⁠
⁠
This does not mean that you should only use the closer grip. The wide grip is a great way to target the teres major, a muscle forgotten by many. Not developing the teres major can lead to a gap in your back physique.⁠
⁠
https://www.ncbi.nlm.nih.gov/pubmed/24662157⁠
⁠
Thanks @myoprynt⁠
⁠ ⁠
⁠ ⁠
⁠

#leaveyourprynt the #myoprynt wow #myocore takes #musclebuilding seriously #musclegrowth and #hypertrophy leads #gainingmuscle with #powerbuilding and #musclebuilding also #buildingmuscle combined #musclemass makes #musclegrowth and #gymreposter with #bodybuilding makes #naturalbodybuilding also #backday with #squats combined #pushday heavy #deadlifts likes #powerlifting

The saying: Wider grip, Wider Lats has led to many people only utilizing the wide grip. However, a study shows that a closer grip can actually result in a slightly higher activation in the lats (and higher bicep activation).⁠

This does not mean that you should only use the closer grip. The wide grip is a great way to target the teres major, a muscle forgotten by many. Not developing the teres major can lead to a gap in your back physique.⁠

https://www.ncbi.nlm.nih.gov/pubmed/24662157⁠

Thanks @myoprynt
⁠ ⁠
⁠ ⁠


#leaveyourprynt the #myoprynt wow #myocore takes #musclebuilding seriously #musclegrowth and #hypertrophy leads #gainingmuscle with #powerbuilding and #musclebuilding also #buildingmuscle combined #musclemass makes #musclegrowth and #gymreposter with #bodybuilding makes #naturalbodybuilding also #backday with #squats combined #pushday heavy #deadlifts likes #powerlifting

🚨GIVEAWAYYYYYYY!!!!!!🚨
We’ve teamed up with @etra for a little Black Friday giveaway. You like great pre-workout, and you like great chalk so why not get both for FREE?? 🥳 to enter just like this post, comment/tag two friends and follow @etra & @titanfuelsupplements 
Every comment is an entry. Winner will be drawn on Black Friday the 29th! Good luck 🍀

🚨GIVEAWAYYYYYYY!!!!!!🚨
We’ve teamed up with @etra for a little Black Friday giveaway. You like great pre-workout, and you like great chalk so why not get both for FREE?? 🥳 to enter just like this post, comment/tag two friends and follow @etra & @titanfuelsupplements
Every comment is an entry. Winner will be drawn on Black Friday the 29th! Good luck 🍀

Sunday gym. Gym is going awesomely! I'm so pleased with the progress I am making 💪💪 Leg press is insanely up, hack squat is up, I'm seeing increases in others as well. Plus my confidence is up. My mood is up. The gym is my sanctuary right now. I know if I have a bad day... Head to the gym. 🙂 
#femalefitness #bodytransformation #bodytransformation #gym #gymlife #sundayworkout #musclebuilding #fatloss #gymprogress #mentalhealth #lookafteryourself #selfcareeveryday #endorphins #badassworkout #mylegsache

Sunday gym. Gym is going awesomely! I'm so pleased with the progress I am making 💪💪 Leg press is insanely up, hack squat is up, I'm seeing increases in others as well. Plus my confidence is up. My mood is up. The gym is my sanctuary right now. I know if I have a bad day... Head to the gym. 🙂
#femalefitness #bodytransformation #bodytransformation #gym #gymlife #sundayworkout #musclebuilding #fatloss #gymprogress #mentalhealth #lookafteryourself #selfcareeveryday #endorphins #badassworkout #mylegsache

5 RULES FOR GETTTING RIPPED FAST by @tomthetrainerfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
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IF YOU WANT TO BREAKTHROUGH YOUR FITNESS BARRIERS FOLLOW @tomthetrainerfitness TODAY!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Use these tips to get ripped fast and have all your friends asking what you have been doing to look so great!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Eat 5 Meals Per Day & Don't Starve! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pro Bodybuilders have been eating every 3 hours since the 70s and science indicates that an Essential Amino Acid called Leucine (a staple for muscle growth) is best optimized by the body when provided through 30-40 grams of animal protein every 3-4 hours! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Don't Be Afraid of Carbs! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Research indicates the optimal intake for muscle growth is 2 grams of carbs per POUND of lean mass! Start your carb intake a little lower to shred but don't drop it completely or you won't gain muscle while you cut! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Use Compound Movements Circuits! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I love compound movements! If you want to cut fat fast focus on Bench, Squat, Shoulder Press, Deadlifts, Row and Chin Up variations run in circuits with HIIT instead of steady state cardio.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Use High Rep Ranges for Success! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hit all your muscle fibers and use all the muscle growing methods with high reps. Save the heavy stuff for after the cut. My best fat loss program includes 12s, 15s and 20s to  yields THE BEST results! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always use Progressive Overload! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
You have to get stronger to grow. You cant go to the gym Mon-Fri hit the same weights, reps and sets with the same rest intervals and expect results! Try increasing your weight each week by 5% on every movement and your body has to change! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
SEND THIS TO SOMEONE WHO WANTS TO LOSE FAT AND GAIN MUSCLE TODAY!! @tomthetrainerfitness 😊💪😊-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀ #muscle#exercise#workouttips#musclebuilding#buildmuscle#getstrong#musclemass#musclefit#chestpump#armday

5 RULES FOR GETTTING RIPPED FAST by @tomthetrainerfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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IF YOU WANT TO BREAKTHROUGH YOUR FITNESS BARRIERS FOLLOW @tomthetrainerfitness TODAY!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Use these tips to get ripped fast and have all your friends asking what you have been doing to look so great!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Eat 5 Meals Per Day & Don't Starve! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pro Bodybuilders have been eating every 3 hours since the 70s and science indicates that an Essential Amino Acid called Leucine (a staple for muscle growth) is best optimized by the body when provided through 30-40 grams of animal protein every 3-4 hours! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don't Be Afraid of Carbs! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Research indicates the optimal intake for muscle growth is 2 grams of carbs per POUND of lean mass! Start your carb intake a little lower to shred but don't drop it completely or you won't gain muscle while you cut! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Use Compound Movements Circuits! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I love compound movements! If you want to cut fat fast focus on Bench, Squat, Shoulder Press, Deadlifts, Row and Chin Up variations run in circuits with HIIT instead of steady state cardio.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Use High Rep Ranges for Success! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hit all your muscle fibers and use all the muscle growing methods with high reps. Save the heavy stuff for after the cut. My best fat loss program includes 12s, 15s and 20s to yields THE BEST results! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always use Progressive Overload! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
You have to get stronger to grow. You cant go to the gym Mon-Fri hit the same weights, reps and sets with the same rest intervals and expect results! Try increasing your weight each week by 5% on every movement and your body has to change! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
SEND THIS TO SOMEONE WHO WANTS TO LOSE FAT AND GAIN MUSCLE TODAY!! @tomthetrainerfitness 😊💪😊-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀ #muscle #exercise #workouttips #musclebuilding #buildmuscle #getstrong #musclemass #musclefit #chestpump #armday

Do you struggle to plan your diet?🤔
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Comment down below your favourite carb!👇🏻
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Tag your gym partner!👇🏻
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Here I have chosen 6 types of carbs sources that you should be incorporating into your diet for muscle gain. These include pasta, basmati rice, bananas, white bread, noodles and cereal.👌
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The reason I have chosen these 6 options is based on how filling they are relative to their alternatives. For example white bread contains less fibre then wholemeal bread therefore it becomes less filling as the fibre takes longer to digest 💪🏻
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💀 FOLLOW @highcaloriekitchen 💀
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#weightgain #gainweight #weightgaining #gainingweight #weightgainfood #weightgainmeals #gainweightfast #gainedweight #muscle #muscles #musclegain #musclegains #musclemeals #musclefoods #musclefood #musclebuilding #musclemass #gainmass #musclegrowth #musclefitness #musclegainz #losefatgainmuscle #gainmuscle #gainmuscles #highcalories #highcalorie #highcalo #ectomorph #carbs #highcarb

Do you struggle to plan your diet?🤔
-
Comment down below your favourite carb!👇🏻
-
Tag your gym partner!👇🏻
-
Here I have chosen 6 types of carbs sources that you should be incorporating into your diet for muscle gain. These include pasta, basmati rice, bananas, white bread, noodles and cereal.👌
-
The reason I have chosen these 6 options is based on how filling they are relative to their alternatives. For example white bread contains less fibre then wholemeal bread therefore it becomes less filling as the fibre takes longer to digest 💪🏻
.
.
💀 FOLLOW @highcaloriekitchen 💀
.
.
.
.
.
#weightgain #gainweight #weightgaining #gainingweight #weightgainfood #weightgainmeals #gainweightfast #gainedweight #muscle #muscles #musclegain #musclegains #musclemeals #musclefoods #musclefood #musclebuilding #musclemass #gainmass #musclegrowth #musclefitness #musclegainz #losefatgainmuscle #gainmuscle #gainmuscles #highcalories #highcalorie #highcalo #ectomorph #carbs #highcarb

Calves vs. Genetics 🧬 .
There is a lot of controversy over the calf muscle... people say it’s all genetics, or its a stubborn muscle, or it depends on the attachments, etc... in my opinion, its a little bit of all of that, but nonetheless, it is a muscle like any other one, and it has the capacity for growth through adaptation 💪🏽.
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Where a lot of people go wrong is the same mistake they make with a lot of other “small” muscles... for some reason (instagram), when it comes to calves, abs, forearms and other small muscles, we are led to believe that the only way to train them is with high volume...😒
.
Reality is, if you want a muscle to respond, the best stimulus is NOVELTY, regardless of what research (or your jacked bodybuilder friend) might say 🙄... Even though hypertrophy rep ranges might be best for building muscle, nothing works forever... So if you are stuck in those ranges, focusing on lifting heavy, 1-6 reps, and getting your calves STRONG might be the best thing you can do for growth. 🤯
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Another mistake that tends to happen, is since progress is specially slow in certain individuals, they might just use one of the mentioned excuses (such as genetics) for their lack of progress and give up altogether... DO NOT be this person... slow progress will lead to great results eventually... as opposed to not training them, which GUARANTEES no growth, it is up to you 🤙🏽
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If you like my content, follow me @dres_fit for more fitness and health tips! 💪🏽
. 
For coaching and training inquiries, DM me or email me at corralesfitness@gmail.com
.
#benchpress #workouttips #musclebuilding #squats #deadlift #gymtips #fittips #gains #liftingweights #buildmuscle #bodybuildings #tipoftheday #health #fitness

Calves vs. Genetics 🧬 .
There is a lot of controversy over the calf muscle... people say it’s all genetics, or its a stubborn muscle, or it depends on the attachments, etc... in my opinion, its a little bit of all of that, but nonetheless, it is a muscle like any other one, and it has the capacity for growth through adaptation 💪🏽.
.
Where a lot of people go wrong is the same mistake they make with a lot of other “small” muscles... for some reason (instagram), when it comes to calves, abs, forearms and other small muscles, we are led to believe that the only way to train them is with high volume...😒
.
Reality is, if you want a muscle to respond, the best stimulus is NOVELTY, regardless of what research (or your jacked bodybuilder friend) might say 🙄... Even though hypertrophy rep ranges might be best for building muscle, nothing works forever... So if you are stuck in those ranges, focusing on lifting heavy, 1-6 reps, and getting your calves STRONG might be the best thing you can do for growth. 🤯
.
Another mistake that tends to happen, is since progress is specially slow in certain individuals, they might just use one of the mentioned excuses (such as genetics) for their lack of progress and give up altogether... DO NOT be this person... slow progress will lead to great results eventually... as opposed to not training them, which GUARANTEES no growth, it is up to you 🤙🏽
.
.
If you like my content, follow me @dres_fit for more fitness and health tips! 💪🏽
.
For coaching and training inquiries, DM me or email me at corralesfitness@gmail.com
.
#benchpress #workouttips #musclebuilding #squats #deadlift #gymtips #fittips #gains #liftingweights #buildmuscle #bodybuildings #tipoftheday #health #fitness

👉 Hopefully this can help you fix up your dumbbell flyes a bit. 🚀
By @nattyknowledge .
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The number one mistake I see people make is the touching of the dumbbells. Touching dumbbells is fine, but people puts way too much emphasis on this and think all you have to do is touch dumbbells. -
This makes people think that they should pull through their hands when they should be pulling through their biceps.
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By keeping your shoulder blades together and pulling through the biceps, you should be able to isolate the pecs more.
-
Touching dumbbells can also relieve tension in your pecs so if you want to keep tension, I would recommend coming a bit short.
-
Another mistake I constantly see is the path of the dumbbells in a non arc. It should be in a beautiful arc, not a line or zig zag. -
Also, keep your arm bent at a 20-30 degree angle so the weight is taken off your joints and bicep tendon.
-
Lastly, use light weights. Please. It is an isolation exercise not some compound exercise... control the weights slowly and achieve that mind-muscle connection.
➖
Tag your friends who’d love this ✌️.
▪️. .
 For more fitness content ⤵️
⤵️
FOLLOW @fitness_cntr
FOLLOW @fitness_cntr
FOLLOW @fitness_cntr .
⤴️
➖➖➖➖➖➖➖➖➖➖➖➖
#instafitnesss #legdays #compoundexercises #upperbodyday #workoutsforwomen #fullbodyworkouts #gymismylife #gymlifestyles #gymeveryday #fitnessworkout #fitnesslovers #fitnessfam #fitnesspro #trainwithme #fıtness #fitnesscoaching #asstograss #chestpress #workout👍 #overheadpress #gymworkouts
#musclebuilding #musclegrowth #powerbuilding #musclebuilding #musclemass #dumbbellflyes #bigpecs #chestday #bodybuilding

👉 Hopefully this can help you fix up your dumbbell flyes a bit. 🚀
By @nattyknowledge .
-
The number one mistake I see people make is the touching of the dumbbells. Touching dumbbells is fine, but people puts way too much emphasis on this and think all you have to do is touch dumbbells. -
This makes people think that they should pull through their hands when they should be pulling through their biceps.
-
By keeping your shoulder blades together and pulling through the biceps, you should be able to isolate the pecs more.
-
Touching dumbbells can also relieve tension in your pecs so if you want to keep tension, I would recommend coming a bit short.
-
Another mistake I constantly see is the path of the dumbbells in a non arc. It should be in a beautiful arc, not a line or zig zag. -
Also, keep your arm bent at a 20-30 degree angle so the weight is taken off your joints and bicep tendon.
-
Lastly, use light weights. Please. It is an isolation exercise not some compound exercise... control the weights slowly and achieve that mind-muscle connection.

Tag your friends who’d love this ✌️.
▪️. .
For more fitness content ⤵️
⤵️
FOLLOW @fitness_cntr
FOLLOW @fitness_cntr
FOLLOW @fitness_cntr .
⤴️
➖➖➖➖➖➖➖➖➖➖➖➖
#instafitnesss #legdays #compoundexercises #upperbodyday #workoutsforwomen #fullbodyworkouts #gymismylife #gymlifestyles #gymeveryday #fitnessworkout #fitnesslovers #fitnessfam #fitnesspro #trainwithme #fıtness #fitnesscoaching #asstograss #chestpress #workout 👍 #overheadpress #gymworkouts
#musclebuilding #musclegrowth #powerbuilding #musclebuilding #musclemass #dumbbellflyes #bigpecs #chestday #bodybuilding

El es @joshimarcruz empápate del mundo del culturismo e inspírate de una vida fitness .
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#fitnessmotivation #mensstyle #fitnessmodel #culturismo #astetic #culturism #fitnesslife #musclebuilding #bodybuildingmotivation

El es @joshimarcruz empápate del mundo del culturismo e inspírate de una vida fitness .
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#fitnessmotivation #mensstyle #fitnessmodel #culturismo #astetic #culturism #fitnesslife #musclebuilding #bodybuildingmotivation

Sometimes we mistakenly portray ourselves as something we are not. For everyone you think is confident, there might be a shy person hiding behind that exterior. For every ‘perfect’ picture, there might be a million discarded. Every successful person that you think is ‘lucky’ is working hard behind the scenes. For this pic, I had to climb on my hands and knees up the rocks, and had been in the freezing cold sea 😂. Don’t take everyone at face value. Behind the tough exterior, you might be surprised what you find... Thanks to @matt__marsh for taking my pic in the pic 😉
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#confidence #betruetoyourself #iamme #seethebiggerpicture #photoshoot #crossfitgirls #fitnessgirls #bikinigirls #fitnessgoals #determination #motivation #musclebuilding #womenwholift #strongwomen #strongissexy

Sometimes we mistakenly portray ourselves as something we are not. For everyone you think is confident, there might be a shy person hiding behind that exterior. For every ‘perfect’ picture, there might be a million discarded. Every successful person that you think is ‘lucky’ is working hard behind the scenes. For this pic, I had to climb on my hands and knees up the rocks, and had been in the freezing cold sea 😂. Don’t take everyone at face value. Behind the tough exterior, you might be surprised what you find... Thanks to @matt__marsh for taking my pic in the pic 😉
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#confidence #betruetoyourself #iamme #seethebiggerpicture #photoshoot #crossfitgirls #fitnessgirls #bikinigirls #fitnessgoals #determination #motivation #musclebuilding #womenwholift #strongwomen #strongissexy

BULKING IS NOT YOUR ENEMY🍩

This is a throwback to over a year ago because I need to remind myself that BULKING does NOT mean getting fat. 🧁

Can you see how trim my stomach was after I decided to add an EXTRA 500 calories to my diet? (1 month progress pic) If you focus on the right nutrition and get yourself some sound and reputable advice, then those extra calories can do the world of good for you. 
This is what I managed to achieve on my first ever month of bulking last year- so I’m posting this now as a reminder to myself that extra calories aren’t something to be feared. 
I’ve been kidding myself for these last few weeks (whilst resting an injury) that if I just cut my calories, I’ll have a nice, flat stomach ready for my trip to Australia. 
But what I really need to do is stay strong to myself and my goals + keep consuming extra calories + working out to form the building blocks of a fitter and stronger future self. 
It can be easy to lose sight of your long term goals when you’re surrounded by short term fixes, but I promise you, all the hard work will pay off in the end. 
You may hit some setbacks along the way- but that is perfectly normal. If you didn’t, you wouldn’t be able to improve. X 
#bulking #musclebuilding #musclemass #gains #recovery #strength #hypertrophy #exercise #weightlifting #gym #gymgirl #girlswholift #transformation #goals #dedication #motivation #endurance #training #compoundexercises #workout #gymlife #fitness #healthylifestyle #active #fatloss #mentalhealth #eatingdisorderrecovery #youcandoit #healing

BULKING IS NOT YOUR ENEMY🍩

This is a throwback to over a year ago because I need to remind myself that BULKING does NOT mean getting fat. 🧁

Can you see how trim my stomach was after I decided to add an EXTRA 500 calories to my diet? (1 month progress pic) If you focus on the right nutrition and get yourself some sound and reputable advice, then those extra calories can do the world of good for you.
This is what I managed to achieve on my first ever month of bulking last year- so I’m posting this now as a reminder to myself that extra calories aren’t something to be feared.
I’ve been kidding myself for these last few weeks (whilst resting an injury) that if I just cut my calories, I’ll have a nice, flat stomach ready for my trip to Australia.
But what I really need to do is stay strong to myself and my goals + keep consuming extra calories + working out to form the building blocks of a fitter and stronger future self.
It can be easy to lose sight of your long term goals when you’re surrounded by short term fixes, but I promise you, all the hard work will pay off in the end.
You may hit some setbacks along the way- but that is perfectly normal. If you didn’t, you wouldn’t be able to improve. X
#bulking #musclebuilding #musclemass #gains #recovery #strength #hypertrophy #exercise #weightlifting #gym #gymgirl #girlswholift #transformation #goals #dedication #motivation #endurance #training #compoundexercises #workout #gymlife #fitness #healthylifestyle #active #fatloss #mentalhealth #eatingdisorderrecovery #youcandoit #healing

Monday Motivation 💪🏽 Today I was just gonna do nothing because I was making excuses in my head “I’m too tired” or “awww I can’t be bothered”. I quickly changed that mindset and remembered my goal for this challenge drank my preworkout trained my client and then did this Cardio workout. (Today’s F45 workout) 
It always hard until you do it and once it’s done you feel better that you did it. It’s true when they say you feel better once you’ve done it ✅ 
#noexcuses #motivationmonday #getitdone #c24 #8weekchallenge #F45coach #Personaltrainer #weightloss #musclebuilding #goalstobereached #whatsyourwhy #getmoving

Monday Motivation 💪🏽 Today I was just gonna do nothing because I was making excuses in my head “I’m too tired” or “awww I can’t be bothered”. I quickly changed that mindset and remembered my goal for this challenge drank my preworkout trained my client and then did this Cardio workout. (Today’s F45 workout)
It always hard until you do it and once it’s done you feel better that you did it. It’s true when they say you feel better once you’ve done it ✅
#noexcuses #motivationmonday #getitdone #c24 #8weekchallenge #F45coach #Personaltrainer #weightloss #musclebuilding #goalstobereached #whatsyourwhy #getmoving

Complete full bodyweight workout to do in the comfort of your own home.
Take a look at the full video on my YouTube channel

https://youtu.be/cz7_VkBa-UI

Complete full bodyweight workout to do in the comfort of your own home.
Take a look at the full video on my YouTube channel

https://youtu.be/cz7_VkBa-UI

Im an outcast, always have been an outcast that never really fit in a group or was picked for anything. Mostly due to the shyness I have but non the less, an outcast. I thought to myself as I usually do with all the alone time I have of how true this is...but I’m a good way. ⁣
⁣
I’m an outcast because I work, I work hard on myself and for others when the time is given. That’s why you never see me at a party, some hangout somewhere, because I’m busy. I have too much potential and work ethic to partake in the wants, and instead put in the long hours. It always pays off in the end, so I’m the mean time I’ll stay an outcast.⁣
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_⁣
#alchemylabs #competiton #mindset #npccompetitor #npcnewsonline #kentuckyproud #kentucky #athletemotivation #athletictraining #mindmuscleconnection #progressing #bulklife #excercisedaily #excercise #gainsongains #musclebuilding #hypertrophytraining #fitnessprogram #fitnessprogress #fitnessgoals #sweatitout #athletelife #adidas⁣

Im an outcast, always have been an outcast that never really fit in a group or was picked for anything. Mostly due to the shyness I have but non the less, an outcast. I thought to myself as I usually do with all the alone time I have of how true this is...but I’m a good way. ⁣

I’m an outcast because I work, I work hard on myself and for others when the time is given. That’s why you never see me at a party, some hangout somewhere, because I’m busy. I have too much potential and work ethic to partake in the wants, and instead put in the long hours. It always pays off in the end, so I’m the mean time I’ll stay an outcast.⁣
_⁣
_⁣
_⁣
#alchemylabs #competiton #mindset #npccompetitor #npcnewsonline #kentuckyproud #kentucky #athletemotivation #athletictraining #mindmuscleconnection #progressing #bulklife #excercisedaily #excercise #gainsongains #musclebuilding #hypertrophytraining #fitnessprogram #fitnessprogress #fitnessgoals #sweatitout #athletelife #adidas

🔥He has better form than a lot ppl I know 🏋️‍♂️.... Share with someone who would like this. 👇

Interested in getting Healthy and Fit? Click the link in my bio.
.
- Follow @fit_cessories
- Follow @fit_cessories
- Follow @fit_cessories

🔥He has better form than a lot ppl I know 🏋️‍♂️.... Share with someone who would like this. 👇

Interested in getting Healthy and Fit? Click the link in my bio.
.
- Follow @fit_cessories
- Follow @fit_cessories
- Follow @fit_cessories

Do each exercise for 30 seconds. Rest 10 seconds between each exercise.
—
Rest 1.5-2 minutes between rounds. Do 5 rounds! —
This workout kicked my butt! Let me know how burnt you were after you try it!

Do each exercise for 30 seconds. Rest 10 seconds between each exercise.

Rest 1.5-2 minutes between rounds. Do 5 rounds! —
This workout kicked my butt! Let me know how burnt you were after you try it!

A bit wobbly and nothing like getting a cramp in your hamstring while doing bench press lol but nonetheless I did 100 lbs on my bench.  Which I know is nothing amazing but i’ve been spending more time working on my compound lifts and this was the heaviest I’ve done on my bench yet so this made me happy! 😁😁
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#fitness
#health
#gym
#benchpress
#musclebuilding
#fitgirls
#bikini
#physique
#trainer
#personaltrainer
#anytimefitness

A bit wobbly and nothing like getting a cramp in your hamstring while doing bench press lol but nonetheless I did 100 lbs on my bench. Which I know is nothing amazing but i’ve been spending more time working on my compound lifts and this was the heaviest I’ve done on my bench yet so this made me happy! 😁😁
.
#fitness
#health
#gym
#benchpress
#musclebuilding
#fitgirls
#bikini
#physique
#trainer
#personaltrainer
#anytimefitness

RIP to my shoulders. 😣
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So, I decided to add a new burn out move I saw again by @coacheugeneteo and I'm sure I'm not going to be able to lift my arms tomorrow. .
I'm only using 10lbs and the burn was real! Super set with cable lateral raises and it was over. (5 sets of 10) Complete burn out and my face says it all!🔥

RIP to my shoulders. 😣
.
So, I decided to add a new burn out move I saw again by @coacheugeneteo and I'm sure I'm not going to be able to lift my arms tomorrow. .
I'm only using 10lbs and the burn was real! Super set with cable lateral raises and it was over. (5 sets of 10) Complete burn out and my face says it all!🔥

Welcome to the Official Langford Hall Weight Lifters page! 💪🏽
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This new page is for posting about training and dieting tips for lifting, and featuring our Langford Lifters in their progress. In order to be featured onto this page, tag or dm us your progression pictures and answer a few questions for you bio!
-
Information in posts are to help you in your progress of bettering your wellbeing, but it is also recommended you seek medical advice from your personal physician as this page is not a substitute for the advice of a professional physician.
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Have any questions, feel free to ask! 😁
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#langfordlifters #msubadboys #wellbeing #cordellsoffice #getyoked #badboysnobros #howswolecanyougo #powerhouse #muscle #weightlifting #musclebuilding #gains

Welcome to the Official Langford Hall Weight Lifters page! 💪🏽
-
This new page is for posting about training and dieting tips for lifting, and featuring our Langford Lifters in their progress. In order to be featured onto this page, tag or dm us your progression pictures and answer a few questions for you bio!
-
Information in posts are to help you in your progress of bettering your wellbeing, but it is also recommended you seek medical advice from your personal physician as this page is not a substitute for the advice of a professional physician.
-
Have any questions, feel free to ask! 😁
-
#langfordlifters #msubadboys #wellbeing #cordellsoffice #getyoked #badboysnobros #howswolecanyougo #powerhouse #muscle #weightlifting #musclebuilding #gains

When you see the weekend coming to an end & you're ready.

Not always a requirement, but it makes a big difference when your mindset aligns with your actions.

Mondays are a great day to get ahead... Not just on the competition, but more importantly on yourself.

We are usually the biggest factor postponing our progress...
...in health goals
...in relationships
...in career & financial goals
...and everything else!

Are you sitting on your hands?

Are you afraid of what someone will think?

Are you afraid of failure?

And are any of these or others causing you to not act and expect a change in your life, but you're not creating the impact for yourself?

If so, this is YOUR WEEK.

Start going to the gym.
Start bringing healthy lunches & snacks to work instead of eating out.
Start carving out time in your week to help your partner feel loved.
Start that business plan sitting in a blank word document.
Start living for YOU.

What are you going to make happen for yourself this week?

#motivation #weightlossjourney #musclebuilding #fitnesswomen #workouts #healthy #relationships #mealprepsunday #goalgetter #strongnotskinny

When you see the weekend coming to an end & you're ready.

Not always a requirement, but it makes a big difference when your mindset aligns with your actions.

Mondays are a great day to get ahead... Not just on the competition, but more importantly on yourself.

We are usually the biggest factor postponing our progress...
...in health goals
...in relationships
...in career & financial goals
...and everything else!

Are you sitting on your hands?

Are you afraid of what someone will think?

Are you afraid of failure?

And are any of these or others causing you to not act and expect a change in your life, but you're not creating the impact for yourself?

If so, this is YOUR WEEK.

Start going to the gym.
Start bringing healthy lunches & snacks to work instead of eating out.
Start carving out time in your week to help your partner feel loved.
Start that business plan sitting in a blank word document.
Start living for YOU.

What are you going to make happen for yourself this week?

#motivation #weightlossjourney #musclebuilding #fitnesswomen #workouts #healthy #relationships #mealprepsunday #goalgetter #strongnotskinny

Even though camp was cut short for me, I still enjoyed every bit of training with this team! Now for one final push to AO finals were all the big numbers really count. -
-
-
@eastcoastgoldwl @phillysab @nicc__marie @brenden_mcdaniel

Even though camp was cut short for me, I still enjoyed every bit of training with this team! Now for one final push to AO finals were all the big numbers really count. -
-
-
@eastcoastgoldwl @phillysab @nicc__marie @brenden_mcdaniel

3 warm up exercises 
These are just a few exercises I do before a leg day. I like my warm ups to have a high dynamic range to ignite the muscle. The added weight forces a controlled motion and forces the small muscle fibers to fire in order to stabilize. Having a proper warm up routine helps prevent injuries and preserves the body. 🤔💪🏿😎 Thought of the day:
I love playing ominous music before a difficult training session. 💪🏿😆💪🏿 #sundayfunday #sundayworkout #warmupexercise #warmup #gymwarmup #preworkoutroutine #workout #workoutmotivation #gymlife #gymtime #gymlover #gymtraining #functionalfitness #functionaltraining #trainhard #musclebuilding #musclegains #muscle #musclegrowth #exercisescience #exercises #muscletech #muscleandfitness #healthylifestyle #healthandfitness #healthandfitnessjourney #fitnessjourney #fitnessinspiration #fitnessaddicted #fitnessforlife

3 warm up exercises
These are just a few exercises I do before a leg day. I like my warm ups to have a high dynamic range to ignite the muscle. The added weight forces a controlled motion and forces the small muscle fibers to fire in order to stabilize. Having a proper warm up routine helps prevent injuries and preserves the body. 🤔💪🏿😎 Thought of the day:
I love playing ominous music before a difficult training session. 💪🏿😆💪🏿 #sundayfunday #sundayworkout #warmupexercise #warmup #gymwarmup #preworkoutroutine #workout #workoutmotivation #gymlife #gymtime #gymlover #gymtraining #functionalfitness #functionaltraining #trainhard #musclebuilding #musclegains #muscle #musclegrowth #exercisescience #exercises #muscletech #muscleandfitness #healthylifestyle #healthandfitness #healthandfitnessjourney #fitnessjourney #fitnessinspiration #fitnessaddicted #fitnessforlife

Time for a lift! Build your glutes with #TruSculptFLEX 👏🏼 Stimulate thousands of contractions in a 45 minute session. Get 30% OFF for the month of November 🎉 
#SundaySpotlight
#Cutera
#MuscleBuilding 
#MuscleSculpting

Time for a lift! Build your glutes with #TruSculptFLEX 👏🏼 Stimulate thousands of contractions in a 45 minute session. Get 30% OFF for the month of November 🎉
#SundaySpotlight
#Cutera
#MuscleBuilding
#MuscleSculpting

Had a great back pump last pull day. 
Who else wishes they could just be pumped 24/7? 😂
#backworkout #backdayworkout #pullworkout #veganbodybuilding #backday

Had a great back pump last pull day.
Who else wishes they could just be pumped 24/7? 😂
#backworkout #backdayworkout #pullworkout #veganbodybuilding #backday

Lat...?🧐

Lat...?🧐

The complete #recipe collection
163 recipes
Whole #food ingredients
👉 Improve your gut and feel good
👉 Melt #fat easily
👉 Build strong, #lean #muscle
👉 Stay energised for morning till night
👉 Simple to follow recipes
👉 Works with #myfitnesspal keeping you on track

#foodie #foodstagram #foodlover #foodiegram 
#healthyrecipes #gym #fitness #diabeticrecipes #heartattack #roadtorecovery #weightlossmotivation #weightloss #gainz #gainweight #musclebuilding #proteinshake #macros #caloriesincaloriesout 
www.jasonellisphysio.co.uk/shop

Normally £48.90 (20p per recipe) now with 10% off!

The complete #recipe collection
163 recipes
Whole #food ingredients
👉 Improve your gut and feel good
👉 Melt #fat easily
👉 Build strong, #lean #muscle
👉 Stay energised for morning till night
👉 Simple to follow recipes
👉 Works with #myfitnesspal keeping you on track

#foodie #foodstagram #foodlover #foodiegram
#healthyrecipes #gym #fitness #diabeticrecipes #heartattack #roadtorecovery #weightlossmotivation #weightloss #gainz #gainweight #musclebuilding #proteinshake #macros #caloriesincaloriesout
www.jasonellisphysio.co.uk/shop

Normally £48.90 (20p per recipe) now with 10% off!

Hope everyone’s weekend went well.
•
Mine wasn’t so great I RELAPSED off my macro diet and ate a bunch of crap I shouldn’t have. Chocolate peanut butter mouse cake, Buffalo Wild Wings (Garlic Parmesan) Oreo cookies, coffee & Baileys, and a small bowl of loaded baked potatoe soup.🤦🏽‍♀️ Part of the reason is that I stayed unexpectedly across town at a resort and wasn’t prepared so I let my cravings get the best of me. I know we all say as long as you don’t do it everyday it’s ok. For me it’s not ok, its not so much physically, I know Im not going to put on 5lbs from it over night but I do  know it mind F**k’s me🙄 when I can’t get it out of my head🤪lol
I went to the gym today, so that always makes me feel better🙌🏽
•
Who can relate?? Leave a comment below⬇️

Hope everyone’s weekend went well.

Mine wasn’t so great I RELAPSED off my macro diet and ate a bunch of crap I shouldn’t have. Chocolate peanut butter mouse cake, Buffalo Wild Wings (Garlic Parmesan) Oreo cookies, coffee & Baileys, and a small bowl of loaded baked potatoe soup.🤦🏽‍♀️ Part of the reason is that I stayed unexpectedly across town at a resort and wasn’t prepared so I let my cravings get the best of me. I know we all say as long as you don’t do it everyday it’s ok. For me it’s not ok, its not so much physically, I know Im not going to put on 5lbs from it over night but I do know it mind F**k’s me🙄 when I can’t get it out of my head🤪lol
I went to the gym today, so that always makes me feel better🙌🏽

Who can relate?? Leave a comment below⬇️

I gotta start working out again💪👊👊#malefitness #healthylifestyle #musclebuilding

I gotta start working out again💪👊👊 #malefitness #healthylifestyle #musclebuilding