#muscletransformation

Tag posts on Instagram

5.1k posts

Top Posts

I hope you all understand that I show you these transformation photos to let you know YOU can transform too. There is nothing about me that is genetically unique. The one thing I do have is a strong will. I am not and never will be a victim of my circumstances. I control my time. We all have 24 hours in a day, what we do with it is up to us. I wake up at 4 am, I hit the road at 5 am and drive an hour and a half to the gym. I work out for an hour and 20minutes then I drive to work by 8 am. Fitness takes some time and dedication but it’s not that difficult. It’s easy to learn. I can recommend material for you. But YOU need to decide if you want to make the investment in your health. You will never regret starting. You will regret never starting. #muscletransformation #transformationthursday #dietandexercise #dadbod #physique #physiquecompetitor #fitnessmotivation #fitnesslife #workoutmotivation

I hope you all understand that I show you these transformation photos to let you know YOU can transform too. There is nothing about me that is genetically unique. The one thing I do have is a strong will. I am not and never will be a victim of my circumstances. I control my time. We all have 24 hours in a day, what we do with it is up to us. I wake up at 4 am, I hit the road at 5 am and drive an hour and a half to the gym. I work out for an hour and 20minutes then I drive to work by 8 am. Fitness takes some time and dedication but it’s not that difficult. It’s easy to learn. I can recommend material for you. But YOU need to decide if you want to make the investment in your health. You will never regret starting. You will regret never starting. #muscletransformation #transformationthursday #dietandexercise #dadbod #physique #physiquecompetitor #fitnessmotivation #fitnesslife #workoutmotivation

To jeszcze nie jest redukcja 🤭🤷‍♂️😈 4,5 miesiąca po cesarskim cięciu 🙊😉 Coach 👉 @rozek_krzysztof 💕💪 #fitmom #fitmama #strongmom #strongwoman #muscle #muscletransformation #bodybuilding #strongbody #sexymom #sexy #sexywomen #strongissexy #4miesiacepoporodzie 😍

To jeszcze nie jest redukcja 🤭🤷‍♂️😈 4,5 miesiąca po cesarskim cięciu 🙊😉 Coach 👉 @rozek_krzysztof 💕💪 #fitmom #fitmama #strongmom #strongwoman #muscle #muscletransformation #bodybuilding #strongbody #sexymom #sexy #sexywomen #strongissexy #4miesiacepoporodzie 😍

Transformation this was from Dec 2017 to August 2018 hard work pays off! My fitness has been like a roller coaster ups and downs. I let go and came back to it at the end I got back on track. I post this to tell you that anyone can do it if you put your mind to it. I’m far from perfect, in fact I don’t believe in perfection. I do believe that you can always be the best version of yourself if you put your best effort. And this is far from physical appearance always try to be the best you can be in body, soul, and mind. Cheers! .
.
#muscleman #musclefitness #muscletransformation #musclebear #muscleboys #fitness #fit #fitnessinsperation #gay #gayfit #gaymuscles #gaymuscle #gaylife #gayhot #instagay #gaycub #gaybear #musclebear #musclegain #gayhunk #fitnessinspirations #mucledevelopment #muscled #mexicanmuscle #mexicanmuscle🇲🇽

Transformation this was from Dec 2017 to August 2018 hard work pays off! My fitness has been like a roller coaster ups and downs. I let go and came back to it at the end I got back on track. I post this to tell you that anyone can do it if you put your mind to it. I’m far from perfect, in fact I don’t believe in perfection. I do believe that you can always be the best version of yourself if you put your best effort. And this is far from physical appearance always try to be the best you can be in body, soul, and mind. Cheers! .
.
#muscleman #musclefitness #muscletransformation #musclebear #muscleboys #fitness #fit #fitnessinsperation #gay #gayfit #gaymuscles #gaymuscle #gaylife #gayhot #instagay #gaycub #gaybear #musclebear #musclegain #gayhunk #fitnessinspirations #mucledevelopment #muscled #mexicanmuscle #mexicanmuscle 🇲🇽

This wasn’t a quick transformation. It didn’t even happen in several years’ time. I think it’s so easy to be convinced that if you’re not seeing your body change into an Instagram model in 6 months or less, that you must not be on the right program or there’s no use in wasting your time.

I get that social media shows us people getting ripped in 90 days and guys putting on 20 lbs of muscle in 6 months, but it’s just not reality.

And, anytime that someone does get insane results with such speed, that usually means the overzealousness that led them to take more extreme measures to get those results will usually cause the same extreme undoing of those results because there’s no real habit or lifestyle commitment.

Here’s how to reach your ideal fitness level and never go back:

1️⃣ determine what you want to achieve and set a good, great and awesome goal that you’re going after. (Small, medium and large)

2️⃣ determine your why. Why is this a MUST for you? How will your life change when you achieve this? What happens if you don’t make this change?

3️⃣ use a goal system based on daily actions that will guarantee your success even if you miss a few days. This will keep you committed to your habits even when you don’t feel you’re seeing results. And those days will happen

4️⃣ get accountability from someone who cares about you, has empathy and wants to see you succeed and even better, knows how to help you succeed!

5️⃣ be unwavering in your journey. Remember if you’ve set your goal correctly, this is a must!

Tag someone below who could use the encouragement!

#mensphysique #mensfitness #nutritioncoach #fitnesscoach #weightlosstips #fitnesstransformation #fatlosstransformation #muscletransformation #gainingmuscle #biceps #abs #pecs #lancecaroncoaching #success #fitnessgoals #fitnessmotivation #fitguys #nutritioncoach #diet #iifym #guyswholift #menwholift #fitnessmodel

This wasn’t a quick transformation. It didn’t even happen in several years’ time. I think it’s so easy to be convinced that if you’re not seeing your body change into an Instagram model in 6 months or less, that you must not be on the right program or there’s no use in wasting your time.

I get that social media shows us people getting ripped in 90 days and guys putting on 20 lbs of muscle in 6 months, but it’s just not reality.

And, anytime that someone does get insane results with such speed, that usually means the overzealousness that led them to take more extreme measures to get those results will usually cause the same extreme undoing of those results because there’s no real habit or lifestyle commitment.

Here’s how to reach your ideal fitness level and never go back:

1️⃣ determine what you want to achieve and set a good, great and awesome goal that you’re going after. (Small, medium and large)

2️⃣ determine your why. Why is this a MUST for you? How will your life change when you achieve this? What happens if you don’t make this change?

3️⃣ use a goal system based on daily actions that will guarantee your success even if you miss a few days. This will keep you committed to your habits even when you don’t feel you’re seeing results. And those days will happen

4️⃣ get accountability from someone who cares about you, has empathy and wants to see you succeed and even better, knows how to help you succeed!

5️⃣ be unwavering in your journey. Remember if you’ve set your goal correctly, this is a must!

Tag someone below who could use the encouragement!

#mensphysique #mensfitness #nutritioncoach #fitnesscoach #weightlosstips #fitnesstransformation #fatlosstransformation #muscletransformation #gainingmuscle #biceps #abs #pecs #lancecaroncoaching #success #fitnessgoals #fitnessmotivation #fitguys #nutritioncoach #diet #iifym #guyswholift #menwholift #fitnessmodel

Baby gainzformation 💪🏼 I was scrolling through some old photos and came across the first photo and thought woah my legs have changed a lot😂🙏🏼. Time difference is 4 years (2015-2019). Even though I’ve made some progress, muscle building is truly a really slow process 😩. I never truly grasped that till I got into bodybuilding and tried my hardest to gain muscle. Every once in a while Ill get a message from someone (usually a beginner) saying they’re lifting and they’re getting too bulky and every time I take a peak at their account I see they’re sitting at a higher bodyfat percentage. You shouldn’t feel “bulky” from lean muscle tissue growth. Lifting makes you hungry so it’s very easy to overeat. As long as your nutrition is in check you shouldn’t be gaining a bunch of bodyfat when your goal is fatloss.
 On the flip side of things, if your goal is to grow your muscles you would want to be in a calorie surplus otherwise known as a bulk. While it’s possible for newbie to gain muscle and lose fat at the same time, most people will have to purposely bulk. You can take it slow (less fat gain) or be aggressive (possibly more fat gain) but you gotta eat to grow 💪🏼🤷‍♀️. I’ll be honest ... I’ve been teetering on possibly taking on a 1-2 year bulk just so I can see decent progress but haven’t quite decided 🤔. I personally enjoy bulking. More food, lots of energy to train... it’s the best 😍. Yes one won’t be super lean but I don’t care about that. I’m still 30lbs heavier right now than my stage weight and I feel nice and happy 😆. Cheers to all you trying to make some gainz!! 💪🏼

Baby gainzformation 💪🏼 I was scrolling through some old photos and came across the first photo and thought woah my legs have changed a lot😂🙏🏼. Time difference is 4 years (2015-2019). Even though I’ve made some progress, muscle building is truly a really slow process 😩. I never truly grasped that till I got into bodybuilding and tried my hardest to gain muscle. Every once in a while Ill get a message from someone (usually a beginner) saying they’re lifting and they’re getting too bulky and every time I take a peak at their account I see they’re sitting at a higher bodyfat percentage. You shouldn’t feel “bulky” from lean muscle tissue growth. Lifting makes you hungry so it’s very easy to overeat. As long as your nutrition is in check you shouldn’t be gaining a bunch of bodyfat when your goal is fatloss.
On the flip side of things, if your goal is to grow your muscles you would want to be in a calorie surplus otherwise known as a bulk. While it’s possible for newbie to gain muscle and lose fat at the same time, most people will have to purposely bulk. You can take it slow (less fat gain) or be aggressive (possibly more fat gain) but you gotta eat to grow 💪🏼🤷‍♀️. I’ll be honest ... I’ve been teetering on possibly taking on a 1-2 year bulk just so I can see decent progress but haven’t quite decided 🤔. I personally enjoy bulking. More food, lots of energy to train... it’s the best 😍. Yes one won’t be super lean but I don’t care about that. I’m still 30lbs heavier right now than my stage weight and I feel nice and happy 😆. Cheers to all you trying to make some gainz!! 💪🏼

A lot of people think that I’m naturally muscular, that I’m naturally filled out and built this way… but as you can see in the left picture (especially in my face) that the body I currently have really did NOT come easy for me. I wasn’t ridiculously skinny, I still had some muscle, but I definitely didn’t have the muscle and physique that I have now.

For any woman or man who feels insecure or lacks confidence because they feel ‘too small’, I want you to know that it IS possible to get the body that you want no matter what your genetics might say.

It’s not going to be easy, it took me 6 years to get here, but it is possible and it’s ONLY possible if you start. Even if you barely know what you’re doing, starting somewhere is better than doing NOTHING at all.

Getting the body I wanted seriously felt impossible at the time, like I would NEVER get there - so if you relate to this at all know that I completely understand how you feel. BUT I also want you to know that the discouraging and negative voice in my head didn’t stop me, I didn’t let it. I did NOT give up on my goals because I knew what I wanted and I made sure that I was going to do whatever it took to get there. 
I was consistent with lifting, I was consistent with my nutrition, and more importantly, I had SO much support along the way from my incredible friends & family which I am SO grateful for.

So if you feel too small, too thin, like you’ll never get to your goal, like you have no idea where to start and you’re too discouraged to even start your fitness journey, I’m telling you right now - YOU CAN DO THIS. IT IS POSSIBLE. YOU JUST HAVE TO START.

A lot of people think that I’m naturally muscular, that I’m naturally filled out and built this way… but as you can see in the left picture (especially in my face) that the body I currently have really did NOT come easy for me. I wasn’t ridiculously skinny, I still had some muscle, but I definitely didn’t have the muscle and physique that I have now.

For any woman or man who feels insecure or lacks confidence because they feel ‘too small’, I want you to know that it IS possible to get the body that you want no matter what your genetics might say.

It’s not going to be easy, it took me 6 years to get here, but it is possible and it’s ONLY possible if you start. Even if you barely know what you’re doing, starting somewhere is better than doing NOTHING at all.

Getting the body I wanted seriously felt impossible at the time, like I would NEVER get there - so if you relate to this at all know that I completely understand how you feel. BUT I also want you to know that the discouraging and negative voice in my head didn’t stop me, I didn’t let it. I did NOT give up on my goals because I knew what I wanted and I made sure that I was going to do whatever it took to get there.
I was consistent with lifting, I was consistent with my nutrition, and more importantly, I had SO much support along the way from my incredible friends & family which I am SO grateful for.

So if you feel too small, too thin, like you’ll never get to your goal, like you have no idea where to start and you’re too discouraged to even start your fitness journey, I’m telling you right now - YOU CAN DO THIS. IT IS POSSIBLE. YOU JUST HAVE TO START.

I’m always going to be an advocate of lifting! The first pic was after doing the original #bbg and I wasn’t getting the results I wanted. I also was getting bored. The 2nd pic was only after 8 months of lifting. And the 3rd pic was taken 16 months later. I’m happy I’ve taken time to build a better body 🙏🏼. Cardio doesn’t give you the same results as lifting does.

Here are 5 ways women’s training differs from a guys.

1. WOMEN NEED MORE UNILATERAL WORK
Due to biomechanics, women are at a higher risk of knee ligament injuries (particularly the ACL) than men, hence, more unilateral leg work could well be beneficial.
2. DITTO ON THE GLUTES
Women want to build better bigger glutes & need a program that prioritizes that (guys could care less 😅). 3. DEDICATED CORE WORK IS MORE IMPORTANT
Guys can kind of get away with minimal core work. For one, they lift heavier, so their cores get worked more during squats and deads, but additionally, women tend to be far more prone to being hypermobile. This can cause hyperextension on lifts like the aforementioned squats and deadlifts, thus stressing the lumbar region.
4. WOMEN HAVE DIFFERENT UPPER:LOWER BODY STRENGTH RATIOS TO MEN
Women have around 65 to 75 % of the lower body strength as men, but only 40 to 60 % of the upper body strength.
This might not seem to make a huge amount of difference, but girls need to get stronger upper bodies. This means subbing out some free-weight exercises in favour of bodyweight ones, as well as lowering some upper-body rep ranges.
5. WOMEN CAN HANDLE MORE VOLUME THAN MEN
This means that girls can do more work, and train more frequently than men.  The reason behind this is that women have more Type I muscle fibers than men. On top of this, women have higher estrogen levels.  The estrogen hormone does many things, but one of them is that it helps repair a muscle, allowing you to train it more frequently. (pics 2016,2017,2018)

I’m always going to be an advocate of lifting! The first pic was after doing the original #bbg and I wasn’t getting the results I wanted. I also was getting bored. The 2nd pic was only after 8 months of lifting. And the 3rd pic was taken 16 months later. I’m happy I’ve taken time to build a better body 🙏🏼. Cardio doesn’t give you the same results as lifting does.

Here are 5 ways women’s training differs from a guys.

1. WOMEN NEED MORE UNILATERAL WORK
Due to biomechanics, women are at a higher risk of knee ligament injuries (particularly the ACL) than men, hence, more unilateral leg work could well be beneficial.
2. DITTO ON THE GLUTES
Women want to build better bigger glutes & need a program that prioritizes that (guys could care less 😅). 3. DEDICATED CORE WORK IS MORE IMPORTANT
Guys can kind of get away with minimal core work. For one, they lift heavier, so their cores get worked more during squats and deads, but additionally, women tend to be far more prone to being hypermobile. This can cause hyperextension on lifts like the aforementioned squats and deadlifts, thus stressing the lumbar region.
4. WOMEN HAVE DIFFERENT UPPER:LOWER BODY STRENGTH RATIOS TO MEN
Women have around 65 to 75 % of the lower body strength as men, but only 40 to 60 % of the upper body strength.
This might not seem to make a huge amount of difference, but girls need to get stronger upper bodies. This means subbing out some free-weight exercises in favour of bodyweight ones, as well as lowering some upper-body rep ranges.
5. WOMEN CAN HANDLE MORE VOLUME THAN MEN
This means that girls can do more work, and train more frequently than men. The reason behind this is that women have more Type I muscle fibers than men. On top of this, women have higher estrogen levels. The estrogen hormone does many things, but one of them is that it helps repair a muscle, allowing you to train it more frequently. (pics 2016,2017,2018)

Transformation is’t a future event. It’s a present day activity.

8 years until now. 👶🏻Left or right💪?
#พี่ดุนะหนูไหวหรอ 
#muscletransformation

Transformation is’t a future event. It’s a present day activity.

8 years until now. 👶🏻Left or right💪?
#พ ี่ดุนะหนูไหวหรอ
#muscletransformation

I know I just posted the picture on the right recently, but I really wanted to share my transformation with you guys. If you can, please take the time to read my story, I hope it will encourage you! 💕 
Transformation story:
My fitness journey started when I was about 16 when I landed my first job at a health club. I had never worked out before so when I started, I stuck to the cardio machines and I kept my diet very, very limited. I only allowed myself several hundred calories a day, with the notion that becoming the thinnest version of myself is what would make me fit and attractive. I was obsessed with the scale and ironically, even though exercise is supposed to help your mood, I was constantly anxious and dissatisfied with my weight and how I looked. I thank God for the day I decided to wander into the weight room, and after a quick and very sloppy and uneducated workout, it clicked for me. I wanted to be strong and healthy and empowered, a thigh gap was no longer my goal! Now the exercise I do is  like therapy for me and something I do to celebrate what my body can do and not because I hate it. Results don’t happen overnight! Don’t sacrifice what you want most for what you want now. Remember that when you are tempted to quit. Stick to the process and don’t compare yourself to others! Love the journey and you’ll reap the rewards💕 #becomebetter #1upnutrition

I know I just posted the picture on the right recently, but I really wanted to share my transformation with you guys. If you can, please take the time to read my story, I hope it will encourage you! 💕
Transformation story:
My fitness journey started when I was about 16 when I landed my first job at a health club. I had never worked out before so when I started, I stuck to the cardio machines and I kept my diet very, very limited. I only allowed myself several hundred calories a day, with the notion that becoming the thinnest version of myself is what would make me fit and attractive. I was obsessed with the scale and ironically, even though exercise is supposed to help your mood, I was constantly anxious and dissatisfied with my weight and how I looked. I thank God for the day I decided to wander into the weight room, and after a quick and very sloppy and uneducated workout, it clicked for me. I wanted to be strong and healthy and empowered, a thigh gap was no longer my goal! Now the exercise I do is like therapy for me and something I do to celebrate what my body can do and not because I hate it. Results don’t happen overnight! Don’t sacrifice what you want most for what you want now. Remember that when you are tempted to quit. Stick to the process and don’t compare yourself to others! Love the journey and you’ll reap the rewards💕 #becomebetter #1upnutrition

Most Recent

🔹The first clip displays a pendlay row which is working straight back muscles 🔹The second video shows a T-Bar row 🔹The third video shows hang cleans.
#strengthtraining #MuscleBuilding #sportsenhancement #LeanMuscle #Deadlifts #BelloBeasting #BodyToner #CertifiedPersonalTrainer #ClevelandFitness #EatClean #conditioningtraining #216Fit #BodyBuilders #Motivator #Weights #WeightLoss #WeightGain #muscletransformation #fitness entrepreneur #fitnessenthusiast

🔹The first clip displays a pendlay row which is working straight back muscles 🔹The second video shows a T-Bar row 🔹The third video shows hang cleans.
#strengthtraining #MuscleBuilding #sportsenhancement #LeanMuscle #Deadlifts #BelloBeasting #BodyToner #CertifiedPersonalTrainer #ClevelandFitness #EatClean #conditioningtraining #216Fit #BodyBuilders #Motivator #Weights #WeightLoss #WeightGain #muscletransformation #fitness entrepreneur #fitnessenthusiast

Just some old work from a couple months ago. Progress isn’t made in a day so just keep pushing.
.
.
Clip 1 = Incline Bench Press
Clip 2=Bench Press
Clip 3 = Dips
Clip 4= E-Z Bar
.
.
.
.
.

#strengthtraining #MuscleBuilding #sportsenhancement #LeanMuscle #Deadlifts #BelloBeasting #BodyToner #CertifiedPersonalTrainer #ClevelandFitness #EatClean #conditioningtraining #216Fit #BodyBuilders #Motivator #Weights #WeightLoss #WeightGain #muscletransformation #fitness entrepreneur #fitnessenthusiast

Just some old work from a couple months ago. Progress isn’t made in a day so just keep pushing.
.
.
Clip 1 = Incline Bench Press
Clip 2=Bench Press
Clip 3 = Dips
Clip 4= E-Z Bar
.
.
.
.
.

#strengthtraining #MuscleBuilding #sportsenhancement #LeanMuscle #Deadlifts #BelloBeasting #BodyToner #CertifiedPersonalTrainer #ClevelandFitness #EatClean #conditioningtraining #216Fit #BodyBuilders #Motivator #Weights #WeightLoss #WeightGain #muscletransformation #fitness entrepreneur #fitnessenthusiast

The king of compound exercises, it's hard to beat the deadlift for a strength-building, muscle-gaining move.no exercise works more muscles simultaneously than the deadlifts.

#deadlifts #musclegain #musclebuilding #muscleup #muscletransformation #bodygains #levelup #squats #bodybuilder #bodybuilding  #lifefitnessstudiogoreogoan #gymsinmumbai #gymsingoregoan #bangurnagar #goregoanwest #mgroad #saralikhan #kartikaaryan #gymlife #fitnesinspiration #fitnessgoals2020 #newyearoffers

The king of compound exercises, it's hard to beat the deadlift for a strength-building, muscle-gaining move.no exercise works more muscles simultaneously than the deadlifts.

#deadlifts #musclegain #musclebuilding #muscleup #muscletransformation #bodygains #levelup #squats #bodybuilder #bodybuilding #lifefitnessstudiogoreogoan #gymsinmumbai #gymsingoregoan #bangurnagar #goregoanwest #mgroad #saralikhan #kartikaaryan #gymlife #fitnesinspiration #fitnessgoals2020 #newyearoffers

“C'è moltissimo potenziale dentro di te. Attingi ad esso e trasforma i tuoi sogni in realtà giorno dopo giorno, un passo alla volta" 
Ricordati che solo tu puoi . #cambiamento 
#dimagrimento #bodytransformation #bodybuilding #back #ontheroad #hardwork #passione #muscleman #muscletransformation

“C'è moltissimo potenziale dentro di te. Attingi ad esso e trasforma i tuoi sogni in realtà giorno dopo giorno, un passo alla volta"
Ricordati che solo tu puoi . #cambiamento
#dimagrimento #bodytransformation #bodybuilding #back #ontheroad #hardwork #passione #muscleman #muscletransformation

Train your muscle in such a way that it remembers....muscle memory alert 🚨🚨🚨 after weeks of little muscle training.
Muscle cells grow as you work them and then they split and grow again, much like fat cells. When you place a demand on them such as weight resistance they have to grow to meet the demand. 
#fitnessjourney #physicalfitness #workinprogress #itsalifestyle #weighttraining #weighttrainingforwomen #liftingweights #newyearnewgoals #muscle #gym #gymmotivation #myfitnessjourney

Train your muscle in such a way that it remembers....muscle memory alert 🚨🚨🚨 after weeks of little muscle training.
Muscle cells grow as you work them and then they split and grow again, much like fat cells. When you place a demand on them such as weight resistance they have to grow to meet the demand.
#fitnessjourney #physicalfitness #workinprogress #itsalifestyle #weighttraining #weighttrainingforwomen #liftingweights #newyearnewgoals #muscle #gym #gymmotivation #myfitnessjourney

PRODUCTIVITY 👏🏼👩🏻‍💻
•
•
The last and final word I picked for 2020 is productivity. I think for the most part we can all say that sometimes we’re a little too lazy. This year I want to maximize my time. This includes waking up early, not procrastinating and going on daily adventures. I use to be such a creative person & productive in the kitchen..well that has slipped away. Mostly because my life is changing but that is no excuse. I still have plenty of time to focus on things I am passionate about. This year I am striving to be in the sun more, go on adventures & get creative. I want to be the most productive person EVER. Cuz we all can #sleepwhenyouredead 💘
•
• 
Let’s do this 2020 🎉

PRODUCTIVITY 👏🏼👩🏻‍💻


The last and final word I picked for 2020 is productivity. I think for the most part we can all say that sometimes we’re a little too lazy. This year I want to maximize my time. This includes waking up early, not procrastinating and going on daily adventures. I use to be such a creative person & productive in the kitchen..well that has slipped away. Mostly because my life is changing but that is no excuse. I still have plenty of time to focus on things I am passionate about. This year I am striving to be in the sun more, go on adventures & get creative. I want to be the most productive person EVER. Cuz we all can #sleepwhenyouredead 💘


Let’s do this 2020 🎉

FITTER, SLIMMER & LOVING THE PROCESS 👏🏻👏🏻⁣
⁣
This is my incredible client @andrew_isb . He has been on the programme around 8 weeks now and has made some amazing progress! ⁣
⁣
Andrew is the king of consistency and hasn’t missed a workout since we started⁣
⁣
* Driven ⁣
* Hard working
⁣
* Consistent ⁣
And he gets the results to show it. ⁣
⁣
He works a full time job and leaves the weekends free for time with family and friends. ⁣
⁣
You don’t need to over-restrict and make massive sacrifices to get good results. It just takes the right knowledge and guidance and some work on your part! ⁣
If you want to see similar results to what Andrew has seen since starting, then drop me a message and we’ll get to work. ⁣
⁣
⁣#muscletransformation #fatlosstransformation #fitnesstransformations #fitnessjourney2019 #fitnesstransformation #musclemotivation #fatlossmotivation #fitnessmotivationquotes #gymmotivationquote #lifetransformation #transformations #transformationchallenge #lifemotivation #successmotivation #motivationquote #motivationalquotesdaily

FITTER, SLIMMER & LOVING THE PROCESS 👏🏻👏🏻⁣

This is my incredible client @andrew_isb . He has been on the programme around 8 weeks now and has made some amazing progress! ⁣

Andrew is the king of consistency and hasn’t missed a workout since we started⁣

* Driven ⁣
* Hard working
⁣
* Consistent ⁣
And he gets the results to show it. ⁣

He works a full time job and leaves the weekends free for time with family and friends. ⁣

You don’t need to over-restrict and make massive sacrifices to get good results. It just takes the right knowledge and guidance and some work on your part! ⁣
If you want to see similar results to what Andrew has seen since starting, then drop me a message and we’ll get to work. ⁣

#muscletransformation #fatlosstransformation #fitnesstransformations #fitnessjourney2019 #fitnesstransformation #musclemotivation #fatlossmotivation #fitnessmotivationquotes #gymmotivationquote #lifetransformation #transformations #transformationchallenge #lifemotivation #successmotivation #motivationquote #motivationalquotesdaily

18 Pack Resistance Bands Set Workout Bands - 5 Stackable Exercise Bands 5 Loop Resistance Bands 2 Core Sliders with Door Anchor and Handles, Legs Ankle Straps, Carry Bag & Guide Book for Home
Our Contact: Whatsapp +92-333-4284199
E-mail: maikaispo7@gmail.com
#fitdisc #thefitdisc #fitnessgear #fitnessgears #fitnesstool #fitnesstools #ivanocheers #muscletraining #muscletransformation #sixpack #sixpackworkout #sixpackabs #fitness #fitnessmotivation #workout #workoutmotivation #workoutplan #training 📷 photo by @mettphotography 👍🏻#maikaimanufacturer #sportsmaikai

18 Pack Resistance Bands Set Workout Bands - 5 Stackable Exercise Bands 5 Loop Resistance Bands 2 Core Sliders with Door Anchor and Handles, Legs Ankle Straps, Carry Bag & Guide Book for Home
Our Contact: Whatsapp +92-333-4284199
E-mail: maikaispo7@gmail.com
#fitdisc #thefitdisc #fitnessgear #fitnessgears #fitnesstool #fitnesstools #ivanocheers #muscletraining #muscletransformation #sixpack #sixpackworkout #sixpackabs #fitness #fitnessmotivation #workout #workoutmotivation #workoutplan #training 📷 photo by @mettphotography 👍🏻 #maikaimanufacturer #sportsmaikai

6/13/19 👉🏻 1/14/20 (7 month transformation)
.
.
Biggest changes I notice in myself: delts and upper chest are bigger/more defined, glutes are lifted, waist is smaller, overall shape is better. ✅
.
.
Other non-visible changes: my mindset is in the right place, I FEEL like a competitive athlete, I have more confidence in myself when it comes to reaching my current fitness goals 💯
.
.
Left: 128 lbs, 2000 cals, loosely tracked macros, 20% body fat, some lean muscle gains, also gaining more fat throughout that building phase than necessary. .
.
Right: 121 lbs, 2300 cals, more strict tracking/wholesome food, 18%ish body fat, optimal lean gains, minimal fat gain since finishing my cut at 119 a few weeks ago. .
.
The secret? Consistency, a proper reverse diet, ideal training program, supplementary cardio, plenty of food, and ultimately sticking to the plan. 👍🏻 S/O to my coach @ginamarie.ifbbpro for helping me get to this point- I’m feeling dang good about my package for this comp season 😍

6/13/19 👉🏻 1/14/20 (7 month transformation)
.
.
Biggest changes I notice in myself: delts and upper chest are bigger/more defined, glutes are lifted, waist is smaller, overall shape is better. ✅
.
.
Other non-visible changes: my mindset is in the right place, I FEEL like a competitive athlete, I have more confidence in myself when it comes to reaching my current fitness goals 💯
.
.
Left: 128 lbs, 2000 cals, loosely tracked macros, 20% body fat, some lean muscle gains, also gaining more fat throughout that building phase than necessary. .
.
Right: 121 lbs, 2300 cals, more strict tracking/wholesome food, 18%ish body fat, optimal lean gains, minimal fat gain since finishing my cut at 119 a few weeks ago. .
.
The secret? Consistency, a proper reverse diet, ideal training program, supplementary cardio, plenty of food, and ultimately sticking to the plan. 👍🏻 S/O to my coach @ginamarie.ifbbpro for helping me get to this point- I’m feeling dang good about my package for this comp season 😍

I thought that I would share a #transformationtuesday picture today! This tranformation may not be a big one, but I am still proud of it! Slowly getting stronger and stronger 💪💪💪
.
.
.
.
.
.
P.s. I'm still gonna try my best to post during the #gymshark66 challenge, but my husband and I are currently moving!! I'm so excited to move into our new home and to have more space! .
.
.
.
.
#gymsharkwomen #gymshark #gymsharktrain #fitnessaddict #fitnessaccount #fitnessjourney #workout #girlswholift #fitfam #activewear #strongwomen #strong #sarahsday #activewear #activelifestyle #workoutleggings #active #weightlifting #weightloss #transformation #muscletransformation

I thought that I would share a #transformationtuesday picture today! This tranformation may not be a big one, but I am still proud of it! Slowly getting stronger and stronger 💪💪💪
.
.
.
.
.
.
P.s. I'm still gonna try my best to post during the #gymshark66 challenge, but my husband and I are currently moving!! I'm so excited to move into our new home and to have more space! .
.
.
.
.
#gymsharkwomen #gymshark #gymsharktrain #fitnessaddict #fitnessaccount #fitnessjourney #workout #girlswholift #fitfam #activewear #strongwomen #strong #sarahsday #activewear #activelifestyle #workoutleggings #active #weightlifting #weightloss #transformation #muscletransformation

1 Year Natural Transformation 🔊Today marks 1 year of training for me!! 14/01/2019 >> 14/01/2020⚡️, the second picture is when i was 16🔪 couple months ago. currently on a mini cut to get shredded for the arnold then when march begins jump straight back into the bulk🦍.
•
•
•
•
•
•
•
•
•
•
•
•
•
#natty #naturaltransformation #bodybuildingtransformation #fitness #instafit #bodybuildingmotivation #muscletransformation #gymshark #shredded #abs #bodybuilding #davidlaid #jeffseid #zyzz #zyzzbrah

1 Year Natural Transformation 🔊Today marks 1 year of training for me!! 14/01/2019 >> 14/01/2020⚡️, the second picture is when i was 16🔪 couple months ago. currently on a mini cut to get shredded for the arnold then when march begins jump straight back into the bulk🦍.













#natty #naturaltransformation #bodybuildingtransformation #fitness #instafit #bodybuildingmotivation #muscletransformation #gymshark #shredded #abs #bodybuilding #davidlaid #jeffseid #zyzz #zyzzbrah

GROWTH 🌱
•
•
One of my main goals for 2020 is to focus on my growth. This is a BIG word and means so many things to me. In 2020 I will strive to grow my mind, attitude & commitments. I want to grow my mind in ways of learning new things & being open to producing more quality content, new ideas & challenges. This includes being open minded & respecting myself along the way. I want to grow my attitude by showing gratitude, love & respect for others and myself. Lastly, I want to grow my commitments by fully committing to new things, goals, ambitions & projects. Yes, this includes finally getting my NASM CPT... && I’m planning on going ALL IN. 👊🏼👏🏼🔥 #growyourmind #growyoursoul #growyourhealth

GROWTH 🌱


One of my main goals for 2020 is to focus on my growth. This is a BIG word and means so many things to me. In 2020 I will strive to grow my mind, attitude & commitments. I want to grow my mind in ways of learning new things & being open to producing more quality content, new ideas & challenges. This includes being open minded & respecting myself along the way. I want to grow my attitude by showing gratitude, love & respect for others and myself. Lastly, I want to grow my commitments by fully committing to new things, goals, ambitions & projects. Yes, this includes finally getting my NASM CPT... && I’m planning on going ALL IN. 👊🏼👏🏼🔥 #growyourmind #growyoursoul #growyourhealth

Let the doctor enlighten you. Check him out. @dr.joelseedman_ahp ••••••=====•••••••=======•••••
#Repost @dr.joelseedman_ahp with @get_repost
・・・
Here I have MLB pro baseball players @austinmeadows13 and @parkermeadows03_ 
The pullup shown by Austin involve a hanging knee raise on the trap bar with the @wepo_fitness_inc med ball held with his legs. This crushes the core while also promoting a neutral spine & a neutral pelvis as its almost impossible to over-arch on these. •
•
•
#pullups #pullup #lats #backday #kettlebell #coreworkout #corework #abswork #abs #compoundexercises #medicineball #medicineballworkout #hardworkpaysoffs #hardwork #hustlehard #fitfam #fitsunday #athomeworkouts #personaltrainer #personaltraining #personaldevelopment #functionaltraining #weightloss #musclebuilding #muscletraining #muscletransformation #striveforgreatness🚀 #strongman #bodybuilding

Let the doctor enlighten you. Check him out. @dr.joelseedman_ahp ••••••=====•••••••=======•••••
#Repost @dr.joelseedman_ahp with @get_repost
・・・
Here I have MLB pro baseball players @austinmeadows13 and @parkermeadows03_
The pullup shown by Austin involve a hanging knee raise on the trap bar with the @wepo_fitness_inc med ball held with his legs. This crushes the core while also promoting a neutral spine & a neutral pelvis as its almost impossible to over-arch on these. •


#pullups #pullup #lats #backday #kettlebell #coreworkout #corework #abswork #abs #compoundexercises #medicineball #medicineballworkout #hardworkpaysoffs #hardwork #hustlehard #fitfam #fitsunday #athomeworkouts #personaltrainer #personaltraining #personaldevelopment #functionaltraining #weightloss #musclebuilding #muscletraining #muscletransformation #striveforgreatness 🚀 #strongman #bodybuilding

Major Shout Out to @d_vega07 for completing his 6 week body transformation program. He dropped 13 pounds and got his mind back on fitness grind.

He program was a mixture of strength training with straight sets of 10-15 reps as well 3 days of cardio of 45 minutes. This program is not a 1 on 1 training program it Fitness package that is emailed with all workouts,cardio regiment and meal plan. 
Sometimes we don’t have time to train with a trainer 1 on 1 but that doesn’t mean you still can’t work with that trainer. 
If your interested in a 6 week body transformation fitness plan Dm for more details!

#bodytransformation #transformation #transformationtuesday #fitnesstransformation #fitnesspackage #fitplantransformation #mealplantransformations #bodybuilding #fitness #fitnessmotivation #fitspo #muscletransformation #tempefitness #arizonafitnesscommunity #trainertempe #fitnessgoals #newyeartransformation

Major Shout Out to @d_vega07 for completing his 6 week body transformation program. He dropped 13 pounds and got his mind back on fitness grind.

He program was a mixture of strength training with straight sets of 10-15 reps as well 3 days of cardio of 45 minutes. This program is not a 1 on 1 training program it Fitness package that is emailed with all workouts,cardio regiment and meal plan.
Sometimes we don’t have time to train with a trainer 1 on 1 but that doesn’t mean you still can’t work with that trainer.
If your interested in a 6 week body transformation fitness plan Dm for more details!

#bodytransformation #transformation #transformationtuesday #fitnesstransformation #fitnesspackage #fitplantransformation #mealplantransformations #bodybuilding #fitness #fitnessmotivation #fitspo #muscletransformation #tempefitness #arizonafitnesscommunity #trainertempe #fitnessgoals #newyeartransformation

Cały czas roztrenowanie 🙈 a jak tam Wasze formy w tym okresie zimowym? 🤔 Przyznać się! 🤭💪 #roztrenowanie #fitmom #fitmama #strongmom #strongwoman #muscle #muscletransformation #bodybuilding #strongbody #sexymom @besame.exclusive 😍

Cały czas roztrenowanie 🙈 a jak tam Wasze formy w tym okresie zimowym? 🤔 Przyznać się! 🤭💪 #roztrenowanie #fitmom #fitmama #strongmom #strongwoman #muscle #muscletransformation #bodybuilding #strongbody #sexymom @besame.exclusive 😍

When I saw this photo I had to do a double take. My lifting program has been doing exactly what I have been wanting it to do! My body is reshaping and stronger than ever! I will be releasing my beginners guide to lifting SOON!!! Also after this hot spring experience I realized that my mom and I paid money to sit in hot water that smelled like egg farts.....and we loved it. Lol So relaxing and so good for your skin!

#girlswholift #transformation #weightloss #muscletransformation #100lbsdown #hotspring #pagosasprings #goaliesquad #weightlossjourney2020 #fitnessjourney

When I saw this photo I had to do a double take. My lifting program has been doing exactly what I have been wanting it to do! My body is reshaping and stronger than ever! I will be releasing my beginners guide to lifting SOON!!! Also after this hot spring experience I realized that my mom and I paid money to sit in hot water that smelled like egg farts.....and we loved it. Lol So relaxing and so good for your skin!

#girlswholift #transformation #weightloss #muscletransformation #100lbsdown #hotspring #pagosasprings #goaliesquad #weightlossjourney2020 #fitnessjourney

Dawno mnie tutaj nie było 🤭 ale ja tutaj cały czas jestem 😁😍 i to się nie zmieni nigdy 🙈 ostatnio trochę więcej obowiązków, nowych postanowień, dążenie do wyznaczonych celów i brak czasami czasu na zdjęcia 🤭 niedługo ruszam z formą pełną parą bo lato coraz bliżej 🙈😍🌞 póki co odpoczywam ile mogę 🙈
Legginsy @besame.exclusive 🔥💪 #gym #gymgirl #motivation #fitmom #fitmama #strongmom #strongwoman #muscle #muscletransformation #bodybuilding #strongbody #sexymom #sexy #strongissexy

Dawno mnie tutaj nie było 🤭 ale ja tutaj cały czas jestem 😁😍 i to się nie zmieni nigdy 🙈 ostatnio trochę więcej obowiązków, nowych postanowień, dążenie do wyznaczonych celów i brak czasami czasu na zdjęcia 🤭 niedługo ruszam z formą pełną parą bo lato coraz bliżej 🙈😍🌞 póki co odpoczywam ile mogę 🙈
Legginsy @besame.exclusive 🔥💪 #gym #gymgirl #motivation #fitmom #fitmama #strongmom #strongwoman #muscle #muscletransformation #bodybuilding #strongbody #sexymom #sexy #strongissexy

Traded the court for the weight room. Traded the ball for the girl.

Traded the court for the weight room. Traded the ball for the girl.

The Top 3 Words I am Focusing On in 2020 💥
•
•
1. GROWTH 🌱
2. CONFIDENCE 👊🏼
3. PRODUCTIVITY 👩🏻‍💻
•
•
I thought long and hard about what my goals are for the new year. However, instead of writing out a list of a million goals I figured why not focus on three words that will help me succeed on a month to month basis throughout the year. The words I have chosen are growth, confidence and productivity. •
•
2020 you’re gonna be a good year 💖

The Top 3 Words I am Focusing On in 2020 💥


1. GROWTH 🌱
2. CONFIDENCE 👊🏼
3. PRODUCTIVITY 👩🏻‍💻


I thought long and hard about what my goals are for the new year. However, instead of writing out a list of a million goals I figured why not focus on three words that will help me succeed on a month to month basis throughout the year. The words I have chosen are growth, confidence and productivity. •

2020 you’re gonna be a good year 💖

6 weeks over the "silly season". Not a huge change and not a huge effort on my part, but glad i was still able to cut fat over the December and new years eve period. 
I semingly gained some muscle as well against all odds. I definitely was not as strict as I have been in the past and i did indulge regularly in candies, cakes and sugary drinks.

Will post my results in a video tomorrow!

Cheers to my training partners for motivation and taking near naked photos of me for strangers on the internet.
_____________________________________________
#bodyprogress #bodytransformation #christmasworkout #newyearnewme #sillyseason #muscletransformation #fatlosstransformation #gymprogress #fitnessprogress

6 weeks over the "silly season". Not a huge change and not a huge effort on my part, but glad i was still able to cut fat over the December and new years eve period.
I semingly gained some muscle as well against all odds. I definitely was not as strict as I have been in the past and i did indulge regularly in candies, cakes and sugary drinks.

Will post my results in a video tomorrow!

Cheers to my training partners for motivation and taking near naked photos of me for strangers on the internet.
_____________________________________________
#bodyprogress #bodytransformation #christmasworkout #newyearnewme #sillyseason #muscletransformation #fatlosstransformation #gymprogress #fitnessprogress

TOP 5 TIPS ON GETTING SUSTAINABLE FITNESS RESULTS 🪂‼️⁣
⁣
1. Have a plan - A meal plan, a workout plan, a cardio plan - Fail to plan, plan to fail ⁣
2. Set realistic Goals - Getting fit never stops, EVER! Stop treating it like a 3 month thing and make measurable improvements each week ⁣
3. Do what you enjoy - Find a training style you like and focus on getting better at it ⁣
4. Learn to cook - You don’t have to be a master chef. But being able to cook reasonably healthy food that tastes good makes life 1000x better ⁣
5. Try and build 1 good habit every week - Imagine doing this for a year? ⁣
⁣
Do you really want to be sitting here next year in the same spot? If not grab a copy of my BRAND NEW fat loss guide. @andrewmarsham_fitness and click the link in my bio ⁣
⁣
⁣#muscletransformation #fatlosstransformation #fitnesstransformations #fitnessjourney2019 #fitnesstransformation #musclemotivation #fatlossmotivation #fitnessmotivationquotes #gymmotivationquote #lifetransformation #transformations #transformationchallenge #lifemotivation #successmotivation #motivationquote #motivationalquotesdaily

TOP 5 TIPS ON GETTING SUSTAINABLE FITNESS RESULTS 🪂‼️⁣

1. Have a plan - A meal plan, a workout plan, a cardio plan - Fail to plan, plan to fail ⁣
2. Set realistic Goals - Getting fit never stops, EVER! Stop treating it like a 3 month thing and make measurable improvements each week ⁣
3. Do what you enjoy - Find a training style you like and focus on getting better at it ⁣
4. Learn to cook - You don’t have to be a master chef. But being able to cook reasonably healthy food that tastes good makes life 1000x better ⁣
5. Try and build 1 good habit every week - Imagine doing this for a year? ⁣

Do you really want to be sitting here next year in the same spot? If not grab a copy of my BRAND NEW fat loss guide. @andrewmarsham_fitness and click the link in my bio ⁣

#muscletransformation #fatlosstransformation #fitnesstransformations #fitnessjourney2019 #fitnesstransformation #musclemotivation #fatlossmotivation #fitnessmotivationquotes #gymmotivationquote #lifetransformation #transformations #transformationchallenge #lifemotivation #successmotivation #motivationquote #motivationalquotesdaily

❗How to SET GOALS that Ensure FOLLOW THROUGH❗

Coming up with an efficient plan/strategy is SO important to achieve your goals. 
It prevents the common cycle of always setting goals but never taking action. 
Follow these 4️⃣ steps to actually follow through with the goals you set. 
1️⃣. Set a goal + a WHY. (Ex. My goal is to lose 10 pounds of body fat. 
I set this as my goal because I want to feel confident with my body/have more energy/be able to fit into a dress again from a couple years ago.) The more detail and emotion you put into your why the better. 
2️⃣. Break it down. - Ask yourself what you need to do to hit your goal. (Ex. To hit my goal I need:
1. To go to the gym at least 3x / week. 
2. I need to be in a calorie deficit. 
3. Keep track of my progress. 
4. Stay dedicated. ) 
3️⃣. Take those smaller steps and come up with a plan/strategy of how you will manage it into your current daily routine. 
Ex. 1. To start going to the gym, I will plan my week ahead of time to see where I can fit it in. I will have the exercise of each workout I am doing written down a head of time.

2. To make sure I am hitting a calorie deficit I will print off a daily food log sheet /or download a calorie tracking application. 
3. To keep myself accountable and ensure I am on track I will keep track of my progress by weighing in weekly & recording the data a charted document. 
4.a.I will keep myself dedicated by breaking down my goal weight into weekly goal weights, giving myself small goals to aim for. This also keeps my motivation high by celebrating the progress I've made weekly. 
b. I will also keep myself dedicated by telling a friend or family member I will be starting this journey. 
4️⃣. TAKE ACTION. FOLLOW THROUGH.

❗How to SET GOALS that Ensure FOLLOW THROUGH❗

Coming up with an efficient plan/strategy is SO important to achieve your goals.
It prevents the common cycle of always setting goals but never taking action.
Follow these 4️⃣ steps to actually follow through with the goals you set.
1️⃣. Set a goal + a WHY. (Ex. My goal is to lose 10 pounds of body fat.
I set this as my goal because I want to feel confident with my body/have more energy/be able to fit into a dress again from a couple years ago.) The more detail and emotion you put into your why the better.
2️⃣. Break it down. - Ask yourself what you need to do to hit your goal. (Ex. To hit my goal I need:
1. To go to the gym at least 3x / week.
2. I need to be in a calorie deficit.
3. Keep track of my progress.
4. Stay dedicated. )
3️⃣. Take those smaller steps and come up with a plan/strategy of how you will manage it into your current daily routine.
Ex. 1. To start going to the gym, I will plan my week ahead of time to see where I can fit it in. I will have the exercise of each workout I am doing written down a head of time.

2. To make sure I am hitting a calorie deficit I will print off a daily food log sheet /or download a calorie tracking application.
3. To keep myself accountable and ensure I am on track I will keep track of my progress by weighing in weekly & recording the data a charted document.
4.a.I will keep myself dedicated by breaking down my goal weight into weekly goal weights, giving myself small goals to aim for. This also keeps my motivation high by celebrating the progress I've made weekly.
b. I will also keep myself dedicated by telling a friend or family member I will be starting this journey.
4️⃣. TAKE ACTION. FOLLOW THROUGH.

Happy New Year! 🎆 
I just wanted to hop on here and say start today. A new year is an amazing opportunity to change who you are. It all starts with today. Growing up I was very insecure about how skinny I was. 2 years ago I made a commitment to this. Start today. Your future self will thank you later. I believe in you guys! 👊🏻

Happy New Year! 🎆
I just wanted to hop on here and say start today. A new year is an amazing opportunity to change who you are. It all starts with today. Growing up I was very insecure about how skinny I was. 2 years ago I made a commitment to this. Start today. Your future self will thank you later. I believe in you guys! 👊🏻

Another successful day in the lab! 💊
-
This client hasn’t trained for nearly 5 years due to injuries. This just proves what Deep Tissue does to the overall shape/look of the muscle, look at the symmetry and size!
-
If you’re not growing in the gym or have a stubborn area that you struggle to grow then you are probably tight in that area 🧠
-
Please DM to book 📲
-
#prestonmassagecentre #deeptissue #muscletransformation #healthyliving #sportsmassage #deeptissuepreston #injuryfree

Another successful day in the lab! 💊
-
This client hasn’t trained for nearly 5 years due to injuries. This just proves what Deep Tissue does to the overall shape/look of the muscle, look at the symmetry and size!
-
If you’re not growing in the gym or have a stubborn area that you struggle to grow then you are probably tight in that area 🧠
-
Please DM to book 📲
-
#prestonmassagecentre #deeptissue #muscletransformation #healthyliving #sportsmassage #deeptissuepreston #injuryfree

Drove up to the gym today and sure enough, the parking lot. Was. PACKED. 😳 all the new members were here before January 1st even hit. This post is for all of y’all that will also soon be experiencing this (if you haven’t already). 👇🏻
.
.
I know that this is the week a lot of us have been secretly dreading. And I get it- nobody is necessarily thrilled at the prospect of a bunch of new, inexperienced New Years resolutioners swarming their gym. But before you go posting somethjng snarky about it, or commenting on how you can’t wait for everyone to stop coming after a few weeks, just remember this:
.
.
These people want to be like you. They want your discipline and your results. Some of them don’t realize it’s taken you years to get there. A lot of them don’t know what they’re doing, how to workout and eat for their goals, or what they’re even in for. But they’ve taken the first step towards being more like you. So don’t be the person that uses their voice to be discouraging, or tell them what they’re doing wrong, or make them feel like they don’t belong there. .
.
Don’t make fun of their form behind their back to someone. Don’t ignore them when you see they’re lost or confused. Don’t roll your eyes when they take a gym selfie. Don’t criticize them for doing nothing but cardio on the treadmill. 🙅🏼‍♀️
.
.
Instead, be approachable. Introduce yourself. Compliment their gym clothes. Make a positive remark on the exercise they’re doing. Offer help if they need anything. Make yourself available. Get their Instagram. Invite them to workout sometime. Ask them what they’re working on today. Get to know them. Tell them you really hope you’ll see them around. Make them feel welcome. 👍🏻
.
.
You don’t have to do ALL of those things, but even one would have an impact beyond what you probably realize. We have all been the new person and the beginner at some point, whether one year ago or ten. Don’t be the reason they don’t stick around or feel intimidated to come to the gym. You don’t know their story, their goals, or their struggles ❤️ Be the reason they come back tomorrow. .
.
Has anyone ever gone out of their way to make you feel welcome in the gym? ☺️

Drove up to the gym today and sure enough, the parking lot. Was. PACKED. 😳 all the new members were here before January 1st even hit. This post is for all of y’all that will also soon be experiencing this (if you haven’t already). 👇🏻
.
.
I know that this is the week a lot of us have been secretly dreading. And I get it- nobody is necessarily thrilled at the prospect of a bunch of new, inexperienced New Years resolutioners swarming their gym. But before you go posting somethjng snarky about it, or commenting on how you can’t wait for everyone to stop coming after a few weeks, just remember this:
.
.
These people want to be like you. They want your discipline and your results. Some of them don’t realize it’s taken you years to get there. A lot of them don’t know what they’re doing, how to workout and eat for their goals, or what they’re even in for. But they’ve taken the first step towards being more like you. So don’t be the person that uses their voice to be discouraging, or tell them what they’re doing wrong, or make them feel like they don’t belong there. .
.
Don’t make fun of their form behind their back to someone. Don’t ignore them when you see they’re lost or confused. Don’t roll your eyes when they take a gym selfie. Don’t criticize them for doing nothing but cardio on the treadmill. 🙅🏼‍♀️
.
.
Instead, be approachable. Introduce yourself. Compliment their gym clothes. Make a positive remark on the exercise they’re doing. Offer help if they need anything. Make yourself available. Get their Instagram. Invite them to workout sometime. Ask them what they’re working on today. Get to know them. Tell them you really hope you’ll see them around. Make them feel welcome. 👍🏻
.
.
You don’t have to do ALL of those things, but even one would have an impact beyond what you probably realize. We have all been the new person and the beginner at some point, whether one year ago or ten. Don’t be the reason they don’t stick around or feel intimidated to come to the gym. You don’t know their story, their goals, or their struggles ❤️ Be the reason they come back tomorrow. .
.
Has anyone ever gone out of their way to make you feel welcome in the gym? ☺️

Looking ahead to 2020 I cannot help but look back at all of the things I have seen & accomplished in 2019. Although the year started off very rough and me in a depressed panic state, I can truly say that my rock bottom didn’t last long & I ended the year off strong. I may not have accomplished everything on my goals list (mainly health and fitness) but I can say that 2019 was a year for growth, understanding & an unexpected learning experience. 2019 brought me laughter and tears but most importantly here are some of the things I am looking back on and being truly happy & blessed for: • Alabama Family Trip 🌊
• Got my first PUPPY EVER Lucy 🐾
• Turned 23 😌
• Moved out 🏠
• Watched the Blues win the Stanley Cup! 💙💛
• Got a job at Orangetheory Fitness 🧡💪
• Celebrated 5 years with Ben in Branson 💘
• Celebrated our first Christmas in our new home 🎄
•
•
I am truly thankful for everything that I was able to do and see in 2019. I am excited for what 2020 has in store for me. Goals will be coming soon! But I’ll see ya in 2020 🎉  #loveyall #2020goals

Looking ahead to 2020 I cannot help but look back at all of the things I have seen & accomplished in 2019. Although the year started off very rough and me in a depressed panic state, I can truly say that my rock bottom didn’t last long & I ended the year off strong. I may not have accomplished everything on my goals list (mainly health and fitness) but I can say that 2019 was a year for growth, understanding & an unexpected learning experience. 2019 brought me laughter and tears but most importantly here are some of the things I am looking back on and being truly happy & blessed for: • Alabama Family Trip 🌊
• Got my first PUPPY EVER Lucy 🐾
• Turned 23 😌
• Moved out 🏠
• Watched the Blues win the Stanley Cup! 💙💛
• Got a job at Orangetheory Fitness 🧡💪
• Celebrated 5 years with Ben in Branson 💘
• Celebrated our first Christmas in our new home 🎄


I am truly thankful for everything that I was able to do and see in 2019. I am excited for what 2020 has in store for me. Goals will be coming soon! But I’ll see ya in 2020 🎉 #loveyall #2020goals

Становая тяга - это упражнение одно из самых важных базовых и топовых упражнений для набора мышечной массы!!!
При выполнении становой тяги в работу включается порядка 70% мышц всего тела. Это мощное энергозатратное упражнение, к тому же имеющее функциональную основу. Ведь фактически это поднятие тяжелого предмета с земли. А с данной задачей каждый человек сталкивается в своей жизни далеко не единожды. 
Какие мышцы работают 
При выполнении классической становой тяги нагрузка на мышцы распределяется следующим образом: 
Основные работающие группы:
- Мышцы спины. Основная нагрузка приходится на разгибатели позвоночника, в особенности их поясничную часть. Также часть работы достается широчайшим мышцам спины.
- Ноги и ягодицы. Упражнение заставляет активно работать бицепсы бедер, большие ягодичные мышцы и квадрицепсы. Здесь стоит сказать, что классический стиль выполнения становой дает меньшую нагрузку на ягодицы и заднюю часть бедер, соответственно он больше подходит мужчинам, а вот, к примеру, румынская тяга и становая на прямых ногах традиционно считается более подходящим для женщин вариантом.
 Дополнительную нагрузку получают: - Предплечья и кисти. Удержание на весу тяжелой штанги не самая простая задача для ваших рук. - Трапециевидные мышцы. Мышцы живота (прямые и косые). Они стабилизируют ваш корпус, помогая поддерживать правильное безопасное положение. - Икроножные мышцы, внутренняя часть бедер.

#israel#herzliya#top#icon#iconfitness#gym#bodyfitness#bodybuilding#livesport#batyam#telaviv#gym#strongman#ironman#motivation#sportmotivation#fitnessmodel#bodytransformation#moscov#saintpetersburg#khabarovsk#khv27#dimitrovgrad#russia#insta#instagood#instamodel#instagram#muscletransformation#ironmanactivated

Становая тяга - это упражнение одно из самых важных базовых и топовых упражнений для набора мышечной массы!!!
При выполнении становой тяги в работу включается порядка 70% мышц всего тела. Это мощное энергозатратное упражнение, к тому же имеющее функциональную основу. Ведь фактически это поднятие тяжелого предмета с земли. А с данной задачей каждый человек сталкивается в своей жизни далеко не единожды.
Какие мышцы работают
При выполнении классической становой тяги нагрузка на мышцы распределяется следующим образом:
Основные работающие группы:
- Мышцы спины. Основная нагрузка приходится на разгибатели позвоночника, в особенности их поясничную часть. Также часть работы достается широчайшим мышцам спины.
- Ноги и ягодицы. Упражнение заставляет активно работать бицепсы бедер, большие ягодичные мышцы и квадрицепсы. Здесь стоит сказать, что классический стиль выполнения становой дает меньшую нагрузку на ягодицы и заднюю часть бедер, соответственно он больше подходит мужчинам, а вот, к примеру, румынская тяга и становая на прямых ногах традиционно считается более подходящим для женщин вариантом.
Дополнительную нагрузку получают: - Предплечья и кисти. Удержание на весу тяжелой штанги не самая простая задача для ваших рук. - Трапециевидные мышцы. Мышцы живота (прямые и косые). Они стабилизируют ваш корпус, помогая поддерживать правильное безопасное положение. - Икроножные мышцы, внутренняя часть бедер.

#israel #herzliya #top #icon #iconfitness #gym #bodyfitness #bodybuilding #livesport #batyam #telaviv #gym #strongman #ironman #motivation #sportmotivation #fitnessmodel #bodytransformation #moscov #saintpetersburg #khabarovsk #khv27 #dimitrovgrad #russia #insta #instagood #instamodel #instagram #muscletransformation #ironmanactivated

This is a 4 week difference. This is working out for 30-40 minutes 4 days a week AT HOME. This is staying consistent with what I put into my body while also enjoying my treats. This is staying accountable with myself, and my virtual gym. This is working a full time job, planning a wedding, and at the time purchasing a house.

So much can change in 30 days if you put your mind to it. Are you ready?

This is a 4 week difference. This is working out for 30-40 minutes 4 days a week AT HOME. This is staying consistent with what I put into my body while also enjoying my treats. This is staying accountable with myself, and my virtual gym. This is working a full time job, planning a wedding, and at the time purchasing a house.

So much can change in 30 days if you put your mind to it. Are you ready?

Didn’t make a Christmas post bc I was too busy eating all the food 🙈 buuuuut merry belated Christmas ya’ll ☺️
.
.
We’re traveling the whole week across the entire state of Texas visiting family. I don’t love not having my usual routine and diet and workouts, and I def struggle to just go with the flow and chill out and take a break during times like this. @mark.waits and I got out yesterday afternoon and did a little outdoor workout just to get some intentional movement in (felt so good) but we haven’t been stressing about what we were eating or how much ☺️ .
.
The holidays aren’t about earning your food or burning off the excess calories- it’s about quality time with the people that matter most and celebrating the special moments that only come around once a year ❤️ I promise you, one or two or three days off from the gym and your usual way of eating WONT ruin your progress. .
.
Any weight gained is temporary (like extra water weight from all the food)- I don’t even bother weighing myself bc I know I’ll see a higher number and there’s zero point in stressing over it! The break can be a great opportunity to deload and recover! 🙌🏻 In fact, most of my clients come back after the holidays having not gained a single pound 🤷🏼‍♀️ .
.
When you prioritize balance and moderation and consistency the rest of the time, the holidays and birthdays and anniversaries don’t negatively affect you at all 👍🏻 There’s also no need to try to compensate for everything once you ARE back to your normal routine, just pick back up where you left off 🙌🏻
.
.
What did y’all do for Christmas?!

Didn’t make a Christmas post bc I was too busy eating all the food 🙈 buuuuut merry belated Christmas ya’ll ☺️
.
.
We’re traveling the whole week across the entire state of Texas visiting family. I don’t love not having my usual routine and diet and workouts, and I def struggle to just go with the flow and chill out and take a break during times like this. @mark.waits and I got out yesterday afternoon and did a little outdoor workout just to get some intentional movement in (felt so good) but we haven’t been stressing about what we were eating or how much ☺️ .
.
The holidays aren’t about earning your food or burning off the excess calories- it’s about quality time with the people that matter most and celebrating the special moments that only come around once a year ❤️ I promise you, one or two or three days off from the gym and your usual way of eating WONT ruin your progress. .
.
Any weight gained is temporary (like extra water weight from all the food)- I don’t even bother weighing myself bc I know I’ll see a higher number and there’s zero point in stressing over it! The break can be a great opportunity to deload and recover! 🙌🏻 In fact, most of my clients come back after the holidays having not gained a single pound 🤷🏼‍♀️ .
.
When you prioritize balance and moderation and consistency the rest of the time, the holidays and birthdays and anniversaries don’t negatively affect you at all 👍🏻 There’s also no need to try to compensate for everything once you ARE back to your normal routine, just pick back up where you left off 🙌🏻
.
.
What did y’all do for Christmas?!

I hope everyone had an amazing Holiday 😌🎄 Now time to finish off 2019 with a bang 💥

I hope everyone had an amazing Holiday 😌🎄 Now time to finish off 2019 with a bang 💥

It’s my babies 1st birthday 😭😭 She’s getting so big! ❤️❤️ #christmasbaby #oneyearsold

It’s my babies 1st birthday 😭😭 She’s getting so big! ❤️❤️ #christmasbaby #oneyearsold