#weightlifting

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The Great Wall of Barbells @mikehallishere #garagegymexperiment

The Great Wall of Barbells @mikehallishere #garagegymexperiment

#cleanandjerk by 6-year-old #weightlifter @roryvanulft at her 1st ever @onweightlifting competition.
Big thank-you to coach @moormanlifter and the whole team at @justliftinc for making the day such a success.
#nofilter on this shot by Sean Scally for @scallyeventphotos 
Follow @roryvanulft on Instagram, Weibo and VK for more.

#cleanandjerk by 6-year-old #weightlifter @roryvanulft at her 1st ever @onweightlifting competition.
Big thank-you to coach @moormanlifter and the whole team at @justliftinc for making the day such a success.
#nofilter on this shot by Sean Scally for @scallyeventphotos
Follow @roryvanulft on Instagram, Weibo and VK for more.

Showing off for the neighbors @beutral #garagegymexperiment

Showing off for the neighbors @beutral #garagegymexperiment

Will you do that for if you have to do a gender reveal for your baby? 👼⠀
It's a crazy idea! Weightlifting for ever! 💪⠀
📸@jaclyndemiro⠀
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#IWF #weightlifting #sports #athletes #noexcuses #keeppushing #train #nopainnogain  #snatch #cleanandjerk

Will you do that for if you have to do a gender reveal for your baby? 👼⠀
It's a crazy idea! Weightlifting for ever! 💪⠀
📸@jaclyndemiro
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.⠀
#IWF #weightlifting #sports #athletes #noexcuses #keeppushing #train #nopainnogain #snatch #cleanandjerk

MONDAY ☀️ Weiter gehts - endlich wieder ins Training! 😍 Yihaaaa 🥳 
Ich hab Samstag schon mal gebeugt um bisschen rein zu kommen, gestern etwas Oly und nun gehts weiter im Kraftaufbau. Ich bin gespannt wohin es bis Ende des Jahres noch so geht 🤗 Stay tuned #progressistheway 
@optimum__performance @lifters_wear 
#progress #weightlifting #germanweightlifting #55kglifter #lifters #fitspo #crossfit #ffmcrossfit #fitspo #coaching #niketraining #fitgirls #girlswholift

MONDAY ☀️ Weiter gehts - endlich wieder ins Training! 😍 Yihaaaa 🥳
Ich hab Samstag schon mal gebeugt um bisschen rein zu kommen, gestern etwas Oly und nun gehts weiter im Kraftaufbau. Ich bin gespannt wohin es bis Ende des Jahres noch so geht 🤗 Stay tuned #progressistheway
@optimum__performance @lifters_wear
#progress #weightlifting #germanweightlifting #55kglifter #lifters #fitspo #crossfit #ffmcrossfit #fitspo #coaching #niketraining #fitgirls #girlswholift

Earlier, when I would miss my workouts even for 2 days I’d beat myself over it in my head and criticise myself to no extent. These, my friends, are the downsides of being obsessed. This, in fact, is obsessive. ⁣
⁣
I haven’t worked out in 2 weeks now. It’s minimum another week till I can workout again because of my foot injury. And I feel nothing. ⁣
⁣
I miss working out, but I also know that right now my body’s cells need to fight for me to heal and not drain themselves. ⁣
⁣
Why I write this is, it’s not just me who goes through “OMG I didn’t workout I’m dying”. MOST people I know who workout are like this. They do feel guilty! ⁣
⁣
Previously I wrote about not to guilt trip when you eat food. Today, I’m going to tell you not to kill yourself overthinking. Let’s make fitness more holistic and not aesthetic. ⁣
⁣
Respect your body, no matter what. And it’ll respect you back ✨

Earlier, when I would miss my workouts even for 2 days I’d beat myself over it in my head and criticise myself to no extent. These, my friends, are the downsides of being obsessed. This, in fact, is obsessive. ⁣

I haven’t worked out in 2 weeks now. It’s minimum another week till I can workout again because of my foot injury. And I feel nothing. ⁣

I miss working out, but I also know that right now my body’s cells need to fight for me to heal and not drain themselves. ⁣

Why I write this is, it’s not just me who goes through “OMG I didn’t workout I’m dying”. MOST people I know who workout are like this. They do feel guilty! ⁣

Previously I wrote about not to guilt trip when you eat food. Today, I’m going to tell you not to kill yourself overthinking. Let’s make fitness more holistic and not aesthetic. ⁣

Respect your body, no matter what. And it’ll respect you back ✨

*MEDITATE... 🧘🏻‍♀️
*EAT CLEAN...🥗
*DO CARDIO...🏃🏻‍♀️
*LIFT WEIGHTS... 🏋🏻‍♀️
*DRINK WATER... 💧
*STAY POSITIVE... 💯
*GET GOOD SLEEP... 😴
*SPREAD GOOD VIBES... 🤗
🦋
🦋
🦋 💪🏻🏃🏻‍♀️🧘🏻‍♀️🚴🏻‍♂️🏋🏻‍♀️🥊 STAY STRONG
 #loveyourself ❤️ #motivation 🤩 #staytrong 🤨 #justdoit 👍🏻 #challenge #goals #lifestyle 🤗 #excercise #gym 💪🏻 #yoga 🧘🏻‍♀️ #wod #fitgirlinprogress 👍🏻 #beforeandafter ‼️ #instagood #swim 🏊🏻‍♀️ #runner 🏃🏻‍♀️ #tryingtogetfit 😅 #healthylifestyle #trainyourmind 🤯 #training #workout #getstrong 🤨 #getfit #trainmean 💪🏻 #weightloss #fitness #fitnessmodel 😬 #nutrition 🥗#eatclean 🥑  #weightlifting 🏋🏻‍♀️

*MEDITATE... 🧘🏻‍♀️
*EAT CLEAN...🥗
*DO CARDIO...🏃🏻‍♀️
*LIFT WEIGHTS... 🏋🏻‍♀️
*DRINK WATER... 💧
*STAY POSITIVE... 💯
*GET GOOD SLEEP... 😴
*SPREAD GOOD VIBES... 🤗
🦋
🦋
🦋 💪🏻🏃🏻‍♀️🧘🏻‍♀️🚴🏻‍♂️🏋🏻‍♀️🥊 STAY STRONG
#loveyourself ❤️ #motivation 🤩 #staytrong 🤨 #justdoit 👍🏻 #challenge #goals #lifestyle 🤗 #excercise #gym 💪🏻 #yoga 🧘🏻‍♀️ #wod #fitgirlinprogress 👍🏻 #beforeandafter ‼️ #instagood #swim 🏊🏻‍♀️ #runner 🏃🏻‍♀️ #tryingtogetfit 😅 #healthylifestyle #trainyourmind 🤯 #training #workout #getstrong 🤨 #getfit #trainmean 💪🏻 #weightloss #fitness #fitnessmodel 😬 #nutrition 🥗 #eatclean 🥑 #weightlifting 🏋🏻‍♀️

No padding needed 😎 People thought my @superman costume was padded so I let them touch and showed them that there was nothing but 💪🏽 Hard work pays off! My nephew looks too cool 😜

No padding needed 😎 People thought my @superman costume was padded so I let them touch and showed them that there was nothing but 💪🏽 Hard work pays off! My nephew looks too cool 😜

Most Recent

มันอาจจะดูเหมือนบ้า...แต่..มันก็บ้าแหละ...!
เพราะทุกอย่างที่ทำ...มันต้องเต็มที่ มันต้อง💯%
แค่คำว่าชอบเฉยๆ มันทำไม่ได้หรอก มันต้อง บ้าแบบนี้แหละ เดี๋ยวไม่สุด....😊 #ยกตามอาร์ม😈
#สไตล์อาร์ม
#WeightTraining💪
#TEAM6PACK_BBG
#BBG_GYM4.0
#Bodybuildingstyle 
#ไม่ไช่ที่แรกแต่ขอเป็นที่สุดท้าย 
#แชมป์ประเทศไทย 
#worldchampion 
#WBPF
#billbodygang 
#bodybuilding 
#weightlifting 
#trainhard 
#fitnessgoals 
#fitnessmotivation 
#fitnessaddict 
#gymlife 
#gymtime 
#gohard 
#musclemodel 
#muscle 
#flex
 #protein 
#fitness

มันอาจจะดูเหมือนบ้า...แต่..มันก็บ้าแหละ...!
เพราะทุกอย่างที่ทำ...มันต้องเต็มที่ มันต้อง💯%
แค่คำว่าชอบเฉยๆ มันทำไม่ได้หรอก มันต้อง บ้าแบบนี้แหละ เดี๋ยวไม่สุด....😊 #ยกตามอาร ์ม😈
#สไตล ์อาร์ม
#WeightTraining 💪
#TEAM6PACK_BBG
#BBG_GYM4 .0
#Bodybuildingstyle
#ไม ่ไช่ที่แรกแต่ขอเป็นที่สุดท้าย
#แชมป ์ประเทศไทย
#worldchampion
#WBPF
#billbodygang
#bodybuilding
#weightlifting
#trainhard
#fitnessgoals
#fitnessmotivation
#fitnessaddict
#gymlife
#gymtime
#gohard
#musclemodel
#muscle
#flex
#protein
#fitness

Lifts be slowly getting heavier. This week is time to overhaul my diet and get back on tracking my intake. 
#veganfitness #vegan #weightlifting #bodybuilding #fitness #squat

Lifts be slowly getting heavier. This week is time to overhaul my diet and get back on tracking my intake.
#veganfitness #vegan #weightlifting #bodybuilding #fitness #squat

In un mondo tutto sotto/sopra...
Noi non ci adagiamo...
Noi cambiamo prospettiva... Il futuro comincia oggi... #Roma#weightlifting#passion#wewantyou#support#jointheteam#enjoylife#snatch#cleanandjerk#trusttheprocess#life#united#westand#handstand#youth#future#kids#calisthenics#upsidedown

In un mondo tutto sotto/sopra...
Noi non ci adagiamo...
Noi cambiamo prospettiva... Il futuro comincia oggi... #Roma #weightlifting #passion #wewantyou #support #jointheteam #enjoylife #snatch #cleanandjerk #trusttheprocess #life #united #westand #handstand #youth #future #kids #calisthenics #upsidedown

Hip Abduction Machine ELEVATED 🔥🍑 🔥 🍑🔥 This machine you will see at most gyms and it's a really great one for targeting those glutes.

You can get an even better workout from it if you raise yourself off the seat. This will engage your entire lower body as well as your core. You can use your hands to help keep your balance.

#glutes #abduction #squat #fitnessforlife #fitgirlsguide #fitgirl #fitgirls #fitness #fit #fitnessmotivation #healthy #shredded #gains #exercise #motivation #workout #work #workoutmotivation #workouts #workoutroutine #gym #gymrat #lift #lifting #weightlifting #weights #weightlossmotivation #weightlosstransformation #weightloss #weightlossjourney

Hip Abduction Machine ELEVATED 🔥🍑 🔥 🍑🔥 This machine you will see at most gyms and it's a really great one for targeting those glutes.

You can get an even better workout from it if you raise yourself off the seat. This will engage your entire lower body as well as your core. You can use your hands to help keep your balance.

#glutes #abduction #squat #fitnessforlife #fitgirlsguide #fitgirl #fitgirls #fitness #fit #fitnessmotivation #healthy #shredded #gains #exercise #motivation #workout #work #workoutmotivation #workouts #workoutroutine #gym #gymrat #lift #lifting #weightlifting #weights #weightlossmotivation #weightlosstransformation #weightloss #weightlossjourney

Before & After (3 month difference)
On the left I'm 185 and on the right I'm at 194. Both pictures taken in the morning before any water or workout. I know it looks like I lost weight but I didn't.
 I can see a difference in tone in many areas especially my pecs and stomach. (Also I lost the farmers tan) The size of my legs have also increased as well.
My overall strength has increased and I'm hitting goals that I didnt think I would actually obtain.
I think I look and feel more solid overall. 
I'm still hungry for more and I'm going to train even harder now to really see what limits I can push my body to.
#gainz #lifting #bodygoals #liftheavy #progress #getbig #hardwork #results #weightlifting #hungryformore

Before & After (3 month difference)
On the left I'm 185 and on the right I'm at 194. Both pictures taken in the morning before any water or workout. I know it looks like I lost weight but I didn't.
I can see a difference in tone in many areas especially my pecs and stomach. (Also I lost the farmers tan) The size of my legs have also increased as well.
My overall strength has increased and I'm hitting goals that I didnt think I would actually obtain.
I think I look and feel more solid overall.
I'm still hungry for more and I'm going to train even harder now to really see what limits I can push my body to.
#gainz #lifting #bodygoals #liftheavy #progress #getbig #hardwork #results #weightlifting #hungryformore

bit of incline chest today, when your gym doesn't have heavier than 30kg on dumbells we make do 😂🤣 #lifting #gym #fitness #mma #fighter #weightlifting #wensum #workout #kmaacademy #boxing #kickboxing

bit of incline chest today, when your gym doesn't have heavier than 30kg on dumbells we make do 😂🤣 #lifting #gym #fitness #mma #fighter #weightlifting #wensum #workout #kmaacademy #boxing #kickboxing

Day 287 / 365
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“There is no “one size fits all” within our walls. Each individual athlete deserves, and receives, guidance and tailoring where necessary regardless of experience.
.
This is in order to better achieve group cohesiveness, individual goals, maintain safety, and allow everyone to reach relative intensity.”
•
———————————
Group & Individual Coaching
Email: info@powertentraining.com
•
#14Oct2019 #fortitude #health #integrity #teamwork #goals #powertentraining #powertenway #morgantownfit #bagsandbells #morgantown #morgantownboxing  #fightfit #functionalfitness #functionalmedicine #functionaltraining #bettercoaching #weightlifting #kettlebells #kettlebelltraining #strengthmobilityendurance #hardwork #jointhepack

Day 287 / 365

“There is no “one size fits all” within our walls. Each individual athlete deserves, and receives, guidance and tailoring where necessary regardless of experience.
.
This is in order to better achieve group cohesiveness, individual goals, maintain safety, and allow everyone to reach relative intensity.”

———————————
Group & Individual Coaching
Email: info@powertentraining.com

#14Oct2019 #fortitude #health #integrity #teamwork #goals #powertentraining #powertenway #morgantownfit #bagsandbells #morgantown #morgantownboxing #fightfit #functionalfitness #functionalmedicine #functionaltraining #bettercoaching #weightlifting #kettlebells #kettlebelltraining #strengthmobilityendurance #hardwork #jointhepack

Looking For Supplements That Are Affordable & Work?
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Looking For Supplements That Are Affordable & Work?
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Day 287 / 365
•
“There is no “one size fits all” within our walls. Each individual athlete deserves, and receives, guidance and tailoring where necessary regardless of experience.
.
This is in order to better achieve group cohesiveness, individual goals, maintain safety, and allow everyone to reach relative intensity.”
•
———————————
Group & Individual Coaching
Email: info@powertentraining.com
•
#14Oct2019 #fortitude #health #integrity #teamwork #goals #powertentraining #powertenway #morgantownfit #bagsandbells #morgantown #morgantownboxing  #fightfit #functionalfitness #functionalmedicine #functionaltraining #bettercoaching #weightlifting #kettlebells #kettlebelltraining #strengthmobilityendurance #hardwork #jointhepack

Day 287 / 365

“There is no “one size fits all” within our walls. Each individual athlete deserves, and receives, guidance and tailoring where necessary regardless of experience.
.
This is in order to better achieve group cohesiveness, individual goals, maintain safety, and allow everyone to reach relative intensity.”

———————————
Group & Individual Coaching
Email: info@powertentraining.com

#14Oct2019 #fortitude #health #integrity #teamwork #goals #powertentraining #powertenway #morgantownfit #bagsandbells #morgantown #morgantownboxing #fightfit #functionalfitness #functionalmedicine #functionaltraining #bettercoaching #weightlifting #kettlebells #kettlebelltraining #strengthmobilityendurance #hardwork #jointhepack

Day 287 / 365
•
“There is no “one size fits all” within our walls. Each individual athlete deserves, and receives, guidance and tailoring where necessary regardless of experience.
.
This is in order to better achieve group cohesiveness, individual goals, maintain safety, and allow everyone to reach relative intensity.”
•
———————————
Group & Individual Coaching
Email: info@powertentraining.com
•
#14Oct2019 #fortitude #health #integrity #teamwork #goals #powertentraining #powertenway #morgantownfit #bagsandbells #morgantown #morgantownboxing  #fightfit #functionalfitness #functionalmedicine #functionaltraining #bettercoaching #weightlifting #kettlebells #kettlebelltraining #strengthmobilityendurance #hardwork #jointhepack

Day 287 / 365

“There is no “one size fits all” within our walls. Each individual athlete deserves, and receives, guidance and tailoring where necessary regardless of experience.
.
This is in order to better achieve group cohesiveness, individual goals, maintain safety, and allow everyone to reach relative intensity.”

———————————
Group & Individual Coaching
Email: info@powertentraining.com

#14Oct2019 #fortitude #health #integrity #teamwork #goals #powertentraining #powertenway #morgantownfit #bagsandbells #morgantown #morgantownboxing #fightfit #functionalfitness #functionalmedicine #functionaltraining #bettercoaching #weightlifting #kettlebells #kettlebelltraining #strengthmobilityendurance #hardwork #jointhepack

Mi lugar favorito, mi lugar de retos diarios, mi lugar de sufrimiento, mi lugar de alegrias , mi lugar de retos, mi lugar de satisfacciones y fracasos.  Mi lugar de enseñanza , mi lugar donde enseño lo que más me gusta , mi lugar donde aprendo mucho de cada atleta que viene, mi lugar donde son bienvenidos todos mis amigos, mi lugar donde hago nuevos, buenos y grandes amigos , 
#miboxtuboxnuestrobox #myboxgarageboxhyo #crossfit ##crossfiter #crossfitlife crossfiter #burpees #run #gymnastics #weightlifting #stronght #fast #crossfithuancayo #pichicatafree #nike #niketraining #nikemetcon5 #rocktape  #boxjump #huancayo #open #jerk #weightlifting #arranque #powersnatch #powerclean #crossfit #crossfiter #oly #nikeromaleos3 #oakley

Mi lugar favorito, mi lugar de retos diarios, mi lugar de sufrimiento, mi lugar de alegrias , mi lugar de retos, mi lugar de satisfacciones y fracasos. Mi lugar de enseñanza , mi lugar donde enseño lo que más me gusta , mi lugar donde aprendo mucho de cada atleta que viene, mi lugar donde son bienvenidos todos mis amigos, mi lugar donde hago nuevos, buenos y grandes amigos ,
#miboxtuboxnuestrobox #myboxgarageboxhyo #crossfit # #crossfiter #crossfitlife crossfiter #burpees #run #gymnastics #weightlifting #stronght #fast #crossfithuancayo #pichicatafree #nike #niketraining #nikemetcon5 #rocktape #boxjump #huancayo #open #jerk #weightlifting #arranque #powersnatch #powerclean #crossfit #crossfiter #oly #nikeromaleos3 #oakley

El Bicampeón Mundial de Powerlifting. Emilio Mansilla, ya está en Alemania y va en busca de una gran hazaña, lograr el título de campeón mundial por tercera vez consecutiva.
Por supuesto #Nutremax fue parte de su equipaje.
Esta es la nota que le hizo Telefe antes de su partida.
Éxitos Emilio @fortinman !
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#NutremaxPatagonia #Nutremax #nutriciondeportiva #powerlifting #gym #fitness #fit #muscle #strength #strong #crossfit #bodybuilding #fitnessmotivation #training #strongman #powerlifter #weightlifting

El Bicampeón Mundial de Powerlifting. Emilio Mansilla, ya está en Alemania y va en busca de una gran hazaña, lograr el título de campeón mundial por tercera vez consecutiva.
Por supuesto #Nutremax fue parte de su equipaje.
Esta es la nota que le hizo Telefe antes de su partida.
Éxitos Emilio @fortinman !
.
.
.
.
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#NutremaxPatagonia #Nutremax #nutriciondeportiva #powerlifting #gym #fitness #fit #muscle #strength #strong #crossfit #bodybuilding #fitnessmotivation #training #strongman #powerlifter #weightlifting

Don't miss our #TampaWL Meetup on Saturday, October 26th at @keeppulling_yborcity! 11:30AM to 1:30PM!!!
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All are welcome -- come lift with others from the Tampa Bay Area at this community event!
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#Weightlifting #OlyLifting #Tampa #TampaWeightlifting #TampaWL #CrossFit #Community #Snatch #CleanAndJerk #TeamGreen #KeepPulling

Don't miss our #TampaWL Meetup on Saturday, October 26th at @keeppulling_yborcity ! 11:30AM to 1:30PM!!!
.
All are welcome -- come lift with others from the Tampa Bay Area at this community event!
.
#Weightlifting #OlyLifting #Tampa #TampaWeightlifting #TampaWL #CrossFit #Community #Snatch #CleanAndJerk #TeamGreen #KeepPulling

Still here.....with some clean + FSQ’s in this cycle. Pause front squats, and jerks. ————————————————————————
#fitness #javelin #exercise #athletics #track #field #shotput #javelin #discus #trackandfield #weightlifting #fast #throwing #baseball #patience #snatch #cleanandjerk #crossfit #outdoors #ncaa #sports #europe

Still here.....with some clean + FSQ’s in this cycle. Pause front squats, and jerks. ————————————————————————
#fitness #javelin #exercise #athletics #track #field #shotput #javelin #discus #trackandfield #weightlifting #fast #throwing #baseball #patience #snatch #cleanandjerk #crossfit #outdoors #ncaa #sports #europe

Træningsfri dag for mit vedkommende🤓.
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Dagen har stået på en masse praktiske gøremål og besøg af min kære mor🧑🏽
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Har i fået en god start på ugen?💞

Træningsfri dag for mit vedkommende🤓.
-
Dagen har stået på en masse praktiske gøremål og besøg af min kære mor🧑🏽
-
Har i fået en god start på ugen?💞

HYPEREXTENSION: this movement is a movement I didn’t start adding into the mix of my workouts until fairly recently. This simple but effective movement activates your posterior chain (lower back to glutes to hamstrings). It adds VOLUME and helps with lower back pain❗️I feel stronger doing squats or deadlifts after I do hyperextensions, it’s sort of a warm up for those muscles. I really feel these on the top of my glutes, which means it’s building that “shelf” on the top of your butt. That shelf is probably my hardest area to grow, I carry more of my booty weight on the bottom. In fact, most fake butts (BBL or fat transfer), always have an overwhelming “shelf”; it’s the easiest way to tell if a butt is real or fake 😉. Hyperextensions are a great workout (with or without weight) to grow more upper booty and build strength for the rest of your lift 🤙🏼💪🏼👀
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•
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#builtbyyasmine #gymmotivation #workout #weightlifting #fitness #fitnessmotivation

HYPEREXTENSION: this movement is a movement I didn’t start adding into the mix of my workouts until fairly recently. This simple but effective movement activates your posterior chain (lower back to glutes to hamstrings). It adds VOLUME and helps with lower back pain❗️I feel stronger doing squats or deadlifts after I do hyperextensions, it’s sort of a warm up for those muscles. I really feel these on the top of my glutes, which means it’s building that “shelf” on the top of your butt. That shelf is probably my hardest area to grow, I carry more of my booty weight on the bottom. In fact, most fake butts (BBL or fat transfer), always have an overwhelming “shelf”; it’s the easiest way to tell if a butt is real or fake 😉. Hyperextensions are a great workout (with or without weight) to grow more upper booty and build strength for the rest of your lift 🤙🏼💪🏼👀



#builtbyyasmine #gymmotivation #workout #weightlifting #fitness #fitnessmotivation

Motivation is what gets you started, discipline is what keeps you going 🤗
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End of July 2019 ➡️ End of September 2019 ✨
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Hoodie & Leggings: @balanceathletica 
Sports bra: @walmart
Phone cases: (L) @amazon (R) @luxylemon

Motivation is what gets you started, discipline is what keeps you going 🤗
.
End of July 2019 ➡️ End of September 2019 ✨
.
Hoodie & Leggings: @balanceathletica
Sports bra: @walmart
Phone cases: (L) @amazon (R) @luxylemon

Right you guys!!! 🏋🏼‍♀️
Get your preworkout ready because is Monday and that means only on thing, LEG DAY! 🙈
Today I’ve hit Hamstrings and Glutes as I like to go heavy on Mondays after a good rest 🍑

Workout : 
Hip thrusts 4x10
Sumo deadlifts 4x10
Deficit deadlifts 3x8
Superset RDL into SumoStiffLegD 4x10
Rope pull through 3x12

Don’t forget to give it a like and save for later 🖤🍊 Song: Xavy Rusan - Ga$ Money

Right you guys!!! 🏋🏼‍♀️
Get your preworkout ready because is Monday and that means only on thing, LEG DAY! 🙈
Today I’ve hit Hamstrings and Glutes as I like to go heavy on Mondays after a good rest 🍑

Workout :
Hip thrusts 4x10
Sumo deadlifts 4x10
Deficit deadlifts 3x8
Superset RDL into SumoStiffLegD 4x10
Rope pull through 3x12

Don’t forget to give it a like and save for later 🖤🍊 Song: Xavy Rusan - Ga$ Money

Sometimes you gotta kick their ass to make them perform.

Goal was to qualify for nationals, which she did. And more!! #Repost @rhlo
・・・
WHAT A DAY! 3 weeks ago I started with normal lifts again (under 90 degrees). I clearly had lost leg strength but despite that I joined a competition last Sunday. I never felt so unprepared before. The goal was to qualify for Dutch nationals and I can proudly say...I did! 🥳 And with an extra surprise that I finished 2nd in the Auntumncup competition!🥈All of this happened whitout any pain. I'm happy to know what my body can take under these circumstances. This gives me a lot of confidence, strength and fire for the coming period. Next step: giving my all to come back and lift my normal weights or even more! A big thanks for @d.alpr @alpercoaching for coaching and believing in me 🖤
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#olympiclifting #weightlifting #lifting #wl #weightlifingcompetition #alpercoaching #cleanandjerk #snatch #squatclean #squat #squats #gymislife #instafit #fitdutchie #fitlife #girlswholift #girlswhoweightlift #strongwomen #motivation #asstothegrass #mobility #weights #gymunicorn #gains #strong #healthylifestyle #BHB #Buildinghealthybodies #BHBfamily
____________________________________________________

Sometimes you gotta kick their ass to make them perform.

Goal was to qualify for nationals, which she did. And more!! #Repost @rhlo
・・・
WHAT A DAY! 3 weeks ago I started with normal lifts again (under 90 degrees). I clearly had lost leg strength but despite that I joined a competition last Sunday. I never felt so unprepared before. The goal was to qualify for Dutch nationals and I can proudly say...I did! 🥳 And with an extra surprise that I finished 2nd in the Auntumncup competition!🥈All of this happened whitout any pain. I'm happy to know what my body can take under these circumstances. This gives me a lot of confidence, strength and fire for the coming period. Next step: giving my all to come back and lift my normal weights or even more! A big thanks for @d.alpr @alpercoaching for coaching and believing in me 🖤
____________________________________________________
#olympiclifting #weightlifting #lifting #wl #weightlifingcompetition #alpercoaching #cleanandjerk #snatch #squatclean #squat #squats #gymislife #instafit #fitdutchie #fitlife #girlswholift #girlswhoweightlift #strongwomen #motivation #asstothegrass #mobility #weights #gymunicorn #gains #strong #healthylifestyle #BHB #Buildinghealthybodies #BHBfamily
____________________________________________________

👊 Muscle Soreness 👊 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
if you've been following my page for a while, you've likely heard me talk about muscle soreness. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
First off? Is muscle soreness necessary to produce muscle growth? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
No, it is not. However, it can be used as a reliable tool as you get more advanced. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
for example, as strength progress slows down, perhaps you become less focused on upping the weight week to week and instead focus on controlling the weight better. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Remember, there are many forms of progression, and just because you're not upping the weight does not mean you're not progressively overloading (getting better, performing better, or with more confidence) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Muscle soreness is an effective strategy to pay attention to in this situation because there's usually a muscular adaptation when muscle soreness occurs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Again, it's not 100% correlated but it can be used as an accurate tool. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I use this a lot, especially if I'm not feeling great on the day or if the weights are feeling heavier than usual, I'll just focus in on better form, controlling the weights, and mastering the movement. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
95% of the time it produces muscle soreness and I am very confident that I have done productive work that day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I'll remind you anyway, that volume is the biggest correlator to muscle growth anyway (total weight lifted per week) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
listening to your body is a more advanced technique but it definitely plays a pivotal role in your overall success on this muscle building journey ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your mindset and body awareness hacks truly allow you to enjoy this journey putting your mind at ease knowing that you're doing productive work, even if it's difficult on a particular day (which is not uncommon) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I hope you found that insightful😊⠀⠀⠀⠀⠀
Colin ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️ FOLLOW @optimized.advantage ⠀⠀⠀
➡️ FOLLOW @optimized.advantage ⠀⠀⠀
➡️ FOLLOW @optimized.advantage ⠀

👊 Muscle Soreness 👊 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
if you've been following my page for a while, you've likely heard me talk about muscle soreness. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
First off? Is muscle soreness necessary to produce muscle growth? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
No, it is not. However, it can be used as a reliable tool as you get more advanced. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
for example, as strength progress slows down, perhaps you become less focused on upping the weight week to week and instead focus on controlling the weight better. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Remember, there are many forms of progression, and just because you're not upping the weight does not mean you're not progressively overloading (getting better, performing better, or with more confidence) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Muscle soreness is an effective strategy to pay attention to in this situation because there's usually a muscular adaptation when muscle soreness occurs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Again, it's not 100% correlated but it can be used as an accurate tool. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I use this a lot, especially if I'm not feeling great on the day or if the weights are feeling heavier than usual, I'll just focus in on better form, controlling the weights, and mastering the movement. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
95% of the time it produces muscle soreness and I am very confident that I have done productive work that day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I'll remind you anyway, that volume is the biggest correlator to muscle growth anyway (total weight lifted per week) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
listening to your body is a more advanced technique but it definitely plays a pivotal role in your overall success on this muscle building journey ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your mindset and body awareness hacks truly allow you to enjoy this journey putting your mind at ease knowing that you're doing productive work, even if it's difficult on a particular day (which is not uncommon) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I hope you found that insightful😊⠀⠀⠀⠀⠀
Colin ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️ FOLLOW @optimized.advantage ⠀⠀⠀
➡️ FOLLOW @optimized.advantage ⠀⠀⠀
➡️ FOLLOW @optimized.advantage

A funny edit by the man @mrforwardaerial, enjoy! -Jonathicc ⚜️follow @paragonsmash for more!⚜️
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#smashmemes #smashultimate #smashbros. #supersmashbros #supersmashbrothers #smashbrothersultimate 
#memes #funny #dankmemes
#esports #gaming #ssbu
#smashbrosultimate #ssbucrew #competitivegaming #smashultimatememes #dankmemes #joke #edits #nintendoswitch #theywillknowyourname #epic #weightlifting #weightdrop

A funny edit by the man @mrforwardaerial , enjoy! -Jonathicc ⚜️follow @paragonsmash for more!⚜️
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#smashmemes #smashultimate #smashbros . #supersmashbros #supersmashbrothers #smashbrothersultimate
#memes #funny #dankmemes
#esports #gaming #ssbu
#smashbrosultimate #ssbucrew #competitivegaming #smashultimatememes #dankmemes #joke #edits #nintendoswitch #theywillknowyourname #epic #weightlifting #weightdrop

Few clips from my session at @ultraflexgymhull last week with @ashcator_pt, good to have a change of scenery sometimes when your training and play around with some different equipment.
________________________________________
Been adding some Olympic lift variations into the start of my sessions recently, just to refresh my mind with the movement patterns and progressively increase load as technique improves.
________________________________________
Technique needs some work. Need to focus on my balance in my feet as you can see way too much weight on heels and focus on shrugging, pulling through the elbows to keep the bar close leading to a more efficient pull. —————————————————-
Couldn’t resist playing around on the pendulum squat before i left... #weightlifting #technique #gym #practice #athlete #strengthandconditioning #coach #gym #fitness

Few clips from my session at @ultraflexgymhull last week with @ashcator_pt , good to have a change of scenery sometimes when your training and play around with some different equipment.
________________________________________
Been adding some Olympic lift variations into the start of my sessions recently, just to refresh my mind with the movement patterns and progressively increase load as technique improves.
________________________________________
Technique needs some work. Need to focus on my balance in my feet as you can see way too much weight on heels and focus on shrugging, pulling through the elbows to keep the bar close leading to a more efficient pull. —————————————————-
Couldn’t resist playing around on the pendulum squat before i left... #weightlifting #technique #gym #practice #athlete #strengthandconditioning #coach #gym #fitness

MOBILITY 🤸‍♂️
.
Not had the best luck since I came back from Japan, first a little injury then got hit with a cold last week.
.
Whilst training has had to take a back seat to let myself recover - something you should always do when you’re ill! The one thing that has stayed consistent is mobility.
.
Just because I can’t lift heavy or push myself in a workout doesn’t mean I should be neglecting daily movement.
.
So, alas - Some movements for ya 👇.
1. Single arm prone swimmer using DB as a cue to not get lazy with this one. Great for overall shoulder health.
.
2. Hip Flexor Isometrics - again using DB for the same reasons as above. Great for strengthening up hip flexors and hamstring flexibility.
.
3. Clamshell side plank 15-30secs each side. Awesome for getting those tiny side muscles such as Glute medius and QL firing as these often switch off. Raising the above leg is an awesome way to work the other leg simultaneously and add more 🔥 .
.
4. 90/90 Hip Hover: Great for hips and same muscles that are mentioned above. Added bringing the leg round too to give the hip flexors and hammys some more attention too!
.
5. Poor Mans Leg Extension - Lengthening and strengthening the quads & hip flexors!
.
Hit save, add to your daily routine and don’t forget to DM me ‘MOBILITY’ for my free beginner Mobility video series if this is something that you struggle with!
#nononsensecoaching #onlinecoach #mobilityexercises

MOBILITY 🤸‍♂️
.
Not had the best luck since I came back from Japan, first a little injury then got hit with a cold last week.
.
Whilst training has had to take a back seat to let myself recover - something you should always do when you’re ill! The one thing that has stayed consistent is mobility.
.
Just because I can’t lift heavy or push myself in a workout doesn’t mean I should be neglecting daily movement.
.
So, alas - Some movements for ya 👇.
1. Single arm prone swimmer using DB as a cue to not get lazy with this one. Great for overall shoulder health.
.
2. Hip Flexor Isometrics - again using DB for the same reasons as above. Great for strengthening up hip flexors and hamstring flexibility.
.
3. Clamshell side plank 15-30secs each side. Awesome for getting those tiny side muscles such as Glute medius and QL firing as these often switch off. Raising the above leg is an awesome way to work the other leg simultaneously and add more 🔥 .
.
4. 90/90 Hip Hover: Great for hips and same muscles that are mentioned above. Added bringing the leg round too to give the hip flexors and hammys some more attention too!
.
5. Poor Mans Leg Extension - Lengthening and strengthening the quads & hip flexors!
.
Hit save, add to your daily routine and don’t forget to DM me ‘MOBILITY’ for my free beginner Mobility video series if this is something that you struggle with!
#nononsensecoaching #onlinecoach #mobilityexercises

Being super transparent about your flaws is super hard. 
But we are all working on something because we are not perfect. 
I dare you to be brave today and go out of yo ur comfort zone. 
Don’t START tomorrow start TODAY 
Think about where you’d be if you just started. Take a risk and dive in head first... as long as it’s not DRUGS lol😐 
Thank you for following me on my journey 💜💜 love you all my kurbies

Being super transparent about your flaws is super hard.
But we are all working on something because we are not perfect.
I dare you to be brave today and go out of yo ur comfort zone.
Don’t START tomorrow start TODAY
Think about where you’d be if you just started. Take a risk and dive in head first... as long as it’s not DRUGS lol😐
Thank you for following me on my journey 💜💜 love you all my kurbies

It’s Monday set the tone for the week! Is not just another day! Is another opportunity to live better and train better. ⁠ 💪🏼⁠
⁠
#fitness #inspiration #workout #fitfam #gym #lifestyle #fitspo #fit #instagood #health #healthy #love #training #eatclean #gym #bodybuilding #wod #gymlife #strong #weightlifting #nutrition #exercise⁠
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It’s Monday set the tone for the week! Is not just another day! Is another opportunity to live better and train better. ⁠ 💪🏼⁠

#fitness #inspiration #workout #fitfam #gym #lifestyle #fitspo #fit #instagood #health #healthy #love #training #eatclean #gym #bodybuilding #wod #gymlife #strong #weightlifting #nutrition #exercise



Jumping into the week like........⁠
What did you think about 20.1?? ⁠
What would you do different? Are you ready to retest it in 4 months? ⁠
www.trainharderinc.com⁠
#thstrong #crossfit #fitness #gym #workout #fit #training #motivation #bodybuilding #fitnessmotivation #weightlifting #wod #fitfam  #sport #powerlifting #health #gymlife #instafit #strength  #lifestyle #strong #muscle #running #crossfitlife  #crossfitgames #trinity #odessa #lutz⁠
⁠

Jumping into the week like........⁠
What did you think about 20.1?? ⁠
What would you do different? Are you ready to retest it in 4 months? ⁠
www.trainharderinc.com⁠
#thstrong #crossfit #fitness #gym #workout #fit #training #motivation #bodybuilding #fitnessmotivation #weightlifting #wod #fitfam #sport #powerlifting #health #gymlife #instafit #strength #lifestyle #strong #muscle #running #crossfitlife #crossfitgames #trinity #odessa #lutz

When you accidentally wake up at 6:30AM, battle with yourself for 4 minutes about getting up to exercise, and then remember the weigh in for diet bet is this week and you’re still behind like 8 lbs, you get your butt up and go walk 5 miles lol. Man I wish I liked running more. It takes so long to burn calories while walking it feels like. Oh well 🤷🏼‍♀️ #mileaday #workout #exercise #fitfam #weightlossjourney #healthjourney #fitnessjourney #walking #weightlifting #slowprogressisstillprogress #sweat #justdoit #doyourbestandforgettherest #beachbody  #weight #decidecommitsucceed  #dietbet #girlswholift m #squat #getthatbooty

When you accidentally wake up at 6:30AM, battle with yourself for 4 minutes about getting up to exercise, and then remember the weigh in for diet bet is this week and you’re still behind like 8 lbs, you get your butt up and go walk 5 miles lol. Man I wish I liked running more. It takes so long to burn calories while walking it feels like. Oh well 🤷🏼‍♀️ #mileaday #workout #exercise #fitfam #weightlossjourney #healthjourney #fitnessjourney #walking #weightlifting #slowprogressisstillprogress #sweat #justdoit #doyourbestandforgettherest #beachbody #weight #decidecommitsucceed #dietbet #girlswholift m #squat #getthatbooty

Life is tough darling, but so are you. 😈

Life is tough darling, but so are you. 😈

Keeping active with the kids is one of the most rewarding ways to spend time together. Be creative! Move your workouts outdoors to a nearby park or playground so the kids can join in your workout or run around. 
Here’s my favourite equipment to bring along: 
Homemade tire pull 
Medicine balls (kids love to join on this one) 
Skip rope 
Leg weights 
Photo by @vanthuynee ❤️

Keeping active with the kids is one of the most rewarding ways to spend time together. Be creative! Move your workouts outdoors to a nearby park or playground so the kids can join in your workout or run around.
Here’s my favourite equipment to bring along:
Homemade tire pull
Medicine balls (kids love to join on this one)
Skip rope
Leg weights
Photo by @vanthuynee ❤️