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It has been pretty sunny here in the Netherlands for the last 2 weeks and I’m loving it 🌞🙌🏻 My mood is often so much better on a sunny day. I’ve  been going on a walk pretty much everyday, since I want to stay active during this quarantaine and I’m definitely not the biggest fan of home workouts. I’ve been trying to train at least every other day, but I definitely have some trouble sticking to that. I can’t wait for the gyms to open up again, but in the meantime we’ll have to make the best of it ✨❤️

It has been pretty sunny here in the Netherlands for the last 2 weeks and I’m loving it 🌞🙌🏻 My mood is often so much better on a sunny day. I’ve been going on a walk pretty much everyday, since I want to stay active during this quarantaine and I’m definitely not the biggest fan of home workouts. I’ve been trying to train at least every other day, but I definitely have some trouble sticking to that. I can’t wait for the gyms to open up again, but in the meantime we’ll have to make the best of it ✨❤️

今日工事 
四肢要爆了🤢

我到底做錯了什麼為什麼這麼累😢

#photography #photooftheday #workout #weighttraining

今日工事
四肢要爆了🤢

我到底做錯了什麼為什麼這麼累😢

#photography #photooftheday #workout #weighttraining

Here is one of the two photos I took this morning, before doing it live. 
Am I lean - NOPE. Are my muscles wrapped in bacon - YEP.  My plan - continue improving my mind and body ... while eating delicious food. 
P.S. tattoos were all done by the talented @robertatkinson_tattoo 🙌🏻 .
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#fitness #fitnessfam #fitnessforlife #fitnessjourney #girlswholiftweights #iliftweights #liftingladies #liftweights #strengthtraining #training #weightlifter #weighttraining

Here is one of the two photos I took this morning, before doing it live.
Am I lean - NOPE. Are my muscles wrapped in bacon - YEP. My plan - continue improving my mind and body ... while eating delicious food.
P.S. tattoos were all done by the talented @robertatkinson_tattoo 🙌🏻 .
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#fitness #fitnessfam #fitnessforlife #fitnessjourney #girlswholiftweights #iliftweights #liftingladies #liftweights #strengthtraining #training #weightlifter #weighttraining

During this chaotic time of uncertainty, overwhelm and anxiety … You may find that physical aches and pains are brewing within your body
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
FACT —> Many of our physical ailments start from the emotional realm 🧘🏼
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
As there is a tie between physical pain and what’s going on with our emotions and mental health; I remember when I used to hold tension alongside my right body (especially hip) for a couple years.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It even became a point that I had STOPPED lifting all together and I would get nerve pain just by walking. I had thought I was injured to the extreme that I got an MRI… and crazy thing was… NOTHING was wrong with my skeletal structure. It was pure nerve pain and tightened muscles due to stress.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I also remember when I had SEVERE panic attacks to the point I was strapped up to an EKG at the Malaysian Airport! (lol)
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I know how it feels to have stress be embedded in your physical body and how it is to get panic attacks. You literally feel like you’re dying and you’re trapped.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Once I ACKNOWLEDGED and became aware what was ACTUALLY happening (it’s all in your mindset); I recovered.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
What I did ⤵️
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨ Eliminated stimulant foods (caffeine/coffee/any pre-workouts or energy drinks)
✨ Repaired my Gut (YES, you have TONS of neurotransmitters sending signals from your gut to your brain)
✨ Decreased intense workouts + added in more rest days, walks and yoga
✨ Used Essential Oils (lavendar, frankincense, ylang ylang, clary sage, neroli, basil, etc.)
✨ Took Magnesium or soaked feet in Epsom Salt (this contains magnesium = calming agent.. your feet absorb this mineral quickly)
✨ Scheduled more self-care and put my work load on hold
✨ Practiced EFT tapping
✨ Ended my day with Chamomile or Valerian root tea
✨ Exercised Breathing techniques while laying down
✨ Used a visual reminder (screen saver/wallpaper)
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Once you identify the source of stress, you can begin to do the following things to change the situation (avoid, alter) and change your reaction (adapt, accept).
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
CONTINUED ⤵️

During this chaotic time of uncertainty, overwhelm and anxiety … You may find that physical aches and pains are brewing within your body
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
FACT —> Many of our physical ailments start from the emotional realm 🧘🏼
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
As there is a tie between physical pain and what’s going on with our emotions and mental health; I remember when I used to hold tension alongside my right body (especially hip) for a couple years.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It even became a point that I had STOPPED lifting all together and I would get nerve pain just by walking. I had thought I was injured to the extreme that I got an MRI… and crazy thing was… NOTHING was wrong with my skeletal structure. It was pure nerve pain and tightened muscles due to stress.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I also remember when I had SEVERE panic attacks to the point I was strapped up to an EKG at the Malaysian Airport! (lol)
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I know how it feels to have stress be embedded in your physical body and how it is to get panic attacks. You literally feel like you’re dying and you’re trapped.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Once I ACKNOWLEDGED and became aware what was ACTUALLY happening (it’s all in your mindset); I recovered.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
What I did ⤵️
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨ Eliminated stimulant foods (caffeine/coffee/any pre-workouts or energy drinks)
✨ Repaired my Gut (YES, you have TONS of neurotransmitters sending signals from your gut to your brain)
✨ Decreased intense workouts + added in more rest days, walks and yoga
✨ Used Essential Oils (lavendar, frankincense, ylang ylang, clary sage, neroli, basil, etc.)
✨ Took Magnesium or soaked feet in Epsom Salt (this contains magnesium = calming agent.. your feet absorb this mineral quickly)
✨ Scheduled more self-care and put my work load on hold
✨ Practiced EFT tapping
✨ Ended my day with Chamomile or Valerian root tea
✨ Exercised Breathing techniques while laying down
✨ Used a visual reminder (screen saver/wallpaper)
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Once you identify the source of stress, you can begin to do the following things to change the situation (avoid, alter) and change your reaction (adapt, accept).
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
CONTINUED ⤵️

Enjoying my new home schedule and all the healthy food I’m eating! I’m training every muscle group more frequently, really excited to see my body change during this period of time. 
Besides training, I’m very busy with making personalized schedules for my clients and calls with the Vigor team and our clients. Loving all the positive energy we have in our team, even though this isn’t the easiest time. ❤️

Enjoying my new home schedule and all the healthy food I’m eating! I’m training every muscle group more frequently, really excited to see my body change during this period of time.
Besides training, I’m very busy with making personalized schedules for my clients and calls with the Vigor team and our clients. Loving all the positive energy we have in our team, even though this isn’t the easiest time. ❤️

“And once the storm is over, you won’t remember how you made it through, how you managed to survive. You won’t even be sure whether the storm is really over. But one thing is certain. When you come out of the storm, you won’t be the same person who walked in. That’s what this storm’s all about.”– Haruki Murakami
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#strongertogether #stronggirl #groundingenergy  #girlwhorun #girlwholifts #weighttraining #bikinibodygoals #bodyweightworkout  #bodygoals #lifestylechanges #healthylifestyle #lifestylebloggers #healthyfood #healthylifestyle #fitnessfreak #fitwoman #fitindia #fitforlife #transformationstory

“And once the storm is over, you won’t remember how you made it through, how you managed to survive. You won’t even be sure whether the storm is really over. But one thing is certain. When you come out of the storm, you won’t be the same person who walked in. That’s what this storm’s all about.”– Haruki Murakami
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#strongertogether #stronggirl #groundingenergy #girlwhorun #girlwholifts #weighttraining #bikinibodygoals #bodyweightworkout #bodygoals #lifestylechanges #healthylifestyle #lifestylebloggers #healthyfood #healthylifestyle #fitnessfreak #fitwoman #fitindia #fitforlife #transformationstory

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다리가 다시 새다리가 되어가는중ㅋㅋㅋ
4월6일부터 다시 불타오르는 운동을 해야지🔥
사실 처음 코로나 때문에 헬스장 문닫을땐
운동 못하니 스트레스 엄청받고 어째든 운동하려고
용썼는데 2번째 이래되니 그냥 맘을 내려놔써염
그래서 지금은 그냥 다 때가 있다 생각하고
그때만 기다리는중ㅎㅎㅎ
몸무게만 안찌려고 노력중!
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#코로나19 #조심 #대구 #전신샷 #헬스타그램

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다리가 다시 새다리가 되어가는중ㅋㅋㅋ
4월6일부터 다시 불타오르는 운동을 해야지🔥
사실 처음 코로나 때문에 헬스장 문닫을땐
운동 못하니 스트레스 엄청받고 어째든 운동하려고
용썼는데 2번째 이래되니 그냥 맘을 내려놔써염
그래서 지금은 그냥 다 때가 있다 생각하고
그때만 기다리는중ㅎㅎㅎ
몸무게만 안찌려고 노력중!
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#코로나19 #조심 #대구 #전신샷 #헬스타그램

~ Balance ~

~ Balance ~

Most Recent

First... SORRY ABOUT ALL MY VIDEOS 😂
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Today I did a lower body focussed session. The burn was serious 🔥 .
10 min EMOM.
Sets of 3 front squats (there’s only one benefit of not being as strong as I’d like at front squats.... in quarantine, it’s not to hard to find a decent working set 😂💁‍♀️).
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Into... 5 rounds...
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-20/20 single arm Bulgarian split squat. .
- 20 glute thrusts, I only used 40kg but it hurts, squeezzzzeeee the 🍑 .
-20 good mornings with a band. .
-60 seconds rest.
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Into @markettowncrossfit running wod... .
800m run, 3 mins rest, 800m run .
Finish .
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Give it a try 💪🔥 🍑 .
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#gym #gymgirl #homeworkout #squats #glutes #crossfit #crossfitcommunity #functionaltraining #strength #girlswholift #stayhome #stayathome #stayhealthy #fitness #fitnessmotivation #homeworkout #training #weighttraining #workingfromhome #workinprogress #healthylifestyle #personaltrainer #instagram

First... SORRY ABOUT ALL MY VIDEOS 😂
.
Today I did a lower body focussed session. The burn was serious 🔥 .
10 min EMOM.
Sets of 3 front squats (there’s only one benefit of not being as strong as I’d like at front squats.... in quarantine, it’s not to hard to find a decent working set 😂💁‍♀️).
.
.
Into... 5 rounds...
.
-20/20 single arm Bulgarian split squat. .
- 20 glute thrusts, I only used 40kg but it hurts, squeezzzzeeee the 🍑 .
-20 good mornings with a band. .
-60 seconds rest.
.
.
Into @markettowncrossfit running wod... .
800m run, 3 mins rest, 800m run .
Finish .
.
Give it a try 💪🔥 🍑 .
.
#gym #gymgirl #homeworkout #squats #glutes #crossfit #crossfitcommunity #functionaltraining #strength #girlswholift #stayhome #stayathome #stayhealthy #fitness #fitnessmotivation #homeworkout #training #weighttraining #workingfromhome #workinprogress #healthylifestyle #personaltrainer #instagram

Ever since the gyms have closed and quarantine has started, I have (not surprisingly) seen SO much swirling around social media about home workouts, avoiding weight gain, and “immune boosting” 🙄🙄🙄 diets and supplements (that’s not a thing, btw).⠀
⠀
However, I have also seen a lot of push-back and even some semi-nasty posts shaming folks for wanting to continue to workout at home.⠀
⠀
Ultimately, I think it comes down to knowing yourself and your individual needs and desires. For many (myself included) exercise can certainly be compulsive and not entirely healthy. But I also think that there is something to be said for having the desire to maintain a sense of structure and normalcy during this VERY abnormal time.⠀
⠀
Whatever you chose to do, I invite you to be gentle with yourself and consider your motivations behind your exercise and dietary habits. We are all just doing the best we can with the hand we’ve been dealt. We will get through this, one day at a time. 💗
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#womensfitness #strengthtraining  #health #fitness #plentifulplates #fit #workout #personaltrainer #training #weighttraining #intuitiveeating #health #healthylifestyle #homeworkouts #homeworkout #socialdistancing #stayhome

Ever since the gyms have closed and quarantine has started, I have (not surprisingly) seen SO much swirling around social media about home workouts, avoiding weight gain, and “immune boosting” 🙄🙄🙄 diets and supplements (that’s not a thing, btw).⠀

However, I have also seen a lot of push-back and even some semi-nasty posts shaming folks for wanting to continue to workout at home.⠀

Ultimately, I think it comes down to knowing yourself and your individual needs and desires. For many (myself included) exercise can certainly be compulsive and not entirely healthy. But I also think that there is something to be said for having the desire to maintain a sense of structure and normalcy during this VERY abnormal time.⠀

Whatever you chose to do, I invite you to be gentle with yourself and consider your motivations behind your exercise and dietary habits. We are all just doing the best we can with the hand we’ve been dealt. We will get through this, one day at a time. 💗
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#womensfitness #strengthtraining #health #fitness #plentifulplates #fit #workout #personaltrainer #training #weighttraining #intuitiveeating #health #healthylifestyle #homeworkouts #homeworkout #socialdistancing #stayhome

4月6日(月)からの営業について📝
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こんにちは!フリーウエイトジム、エスクァティアです! 〜営業時間及び運営方法について〜
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期間:4月6日(月)以降
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営業時間:
〔月~金〕10:00~22:30
〔土・日〕12:30~18:00※臨時休館の場合あり
〔祝日〕 10:00~18:00 ※月~金が祝日の場合のみ、臨時休館の場合あり
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対象者:会員さま、パーソナル受講者さま、見学・体験をされる方
※現在、ビジターや期間限定での入会はお断りしております。
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ご利用時間:最大3時間(着替え、ストレッチ、トレーニングの時間を全て含む)
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4月4日(土)、5日(日)は休館日となっておりますので、お間違えのないようよろしくお願い致します。
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.
.
社会情勢の変化に伴い、営業時間及び運営方法等、今後も変更する可能性がございますが
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皆さんの健康を第一に考え判断していきたいと思いますのでどうぞよろしくお願い致します。
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.
何かご不明点やご質問等ございましたら、お気軽にご連絡くださいませ。
. .
【トレーニング初心者の方へ】
エスクァティアでは初心者の方もバーベルの握り方からフォームまで指導いたします🍀*゜
フォームの指導も行なっていますので、お気軽にお問い合わせください( 📞¨̮ )👍
.
本日も最後までお読み頂き、ありがとうございました💓
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ギアを安く購入するなら
powerliftinggear.jp
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お問い合わせはコチラから!👇 》HP 
http://www.esquatir.com/
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》営業時間
平日10:00〜22:30
土日祝日12:30〜18:00
.
》TEL/MAIL
☎︎045-232-4206
✉️info@esquatir.com
.
_________________________
#エスクァティア  #powerlifting  #weightlifting #weighttraining #パワーリフティング #ウエイトリフティング#ウエイトトレーニング #トレーニング #筋トレ #フリーウエイト #training #gym #ジム  #トレーニングジム  #フリーウエイトジム #横浜 #Yokohama #関内  #筋肉 #ムキムキ#フリーウエイト専門ジム #トレーニー #ジム通い #スクワット  #ベンチプレス #デッドリフト #トレーニー

4月6日(月)からの営業について📝


こんにちは!フリーウエイトジム、エスクァティアです! 〜営業時間及び運営方法について〜

期間:4月6日(月)以降


営業時間:
〔月~金〕10:00~22:30
〔土・日〕12:30~18:00※臨時休館の場合あり
〔祝日〕 10:00~18:00 ※月~金が祝日の場合のみ、臨時休館の場合あり


対象者:会員さま、パーソナル受講者さま、見学・体験をされる方
※現在、ビジターや期間限定での入会はお断りしております。


ご利用時間:最大3時間(着替え、ストレッチ、トレーニングの時間を全て含む)



4月4日(土)、5日(日)は休館日となっておりますので、お間違えのないようよろしくお願い致します。




社会情勢の変化に伴い、営業時間及び運営方法等、今後も変更する可能性がございますが

皆さんの健康を第一に考え判断していきたいと思いますのでどうぞよろしくお願い致します。



何かご不明点やご質問等ございましたら、お気軽にご連絡くださいませ。
. .
【トレーニング初心者の方へ】
エスクァティアでは初心者の方もバーベルの握り方からフォームまで指導いたします🍀*゜
フォームの指導も行なっていますので、お気軽にお問い合わせください( 📞¨̮ )👍

本日も最後までお読み頂き、ありがとうございました💓
.
ギアを安く購入するなら
powerliftinggear.jp

お問い合わせはコチラから!👇 》HP
http://www.esquatir.com/

》営業時間
平日10:00〜22:30
土日祝日12:30〜18:00
.
》TEL/MAIL
☎︎045-232-4206
✉️info@esquatir.com
.
_________________________
#エスクァティア #powerlifting #weightlifting #weighttraining #パワーリフティング #ウエイトリフティング #ウエイトトレーニング #トレーニング #筋トレ #フリーウエイト #training #gym #ジム #トレーニングジム #フリーウエイトジム #横浜 #Yokohama #関内 #筋肉 #ムキムキ #フリーウエイト専門ジム #トレーニー #ジム通い #スクワット #ベンチプレス #デッドリフト #トレーニー

Home HIIT Workout
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1️⃣ Side to Side Lunges 
2️⃣ Skaters
3️⃣ Long Jump Squats
4️⃣ Butt Kicks plus Toe Taps .
ℹ️ Target Rep Range- 15-20 ▶️ Target Rounds- 3-4 —————————————————-
📎 Save and Try this Workout
🔷 Hit follow for more exclusive Fitness content. .
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#workoutoftheday #fatburningworkout #weightlossexercises #coreworkout #plyometrics #circuittraining #squats #weightlossmotivation #nogymworkout #noequipmentworkout #burncalories #dailypump #workoutvideo #topexercises #conditioningtraining #indianfitness #fitnessmotivation #fitnessworkout #foreverfit #weighttraining #bodyweightworkout #functionaltraining #crossfitworkout #hiitworkout #floorcardio #fitfam #fitspo #highintensity #fitgram #fitnessinspiration

Home HIIT Workout
—————————————————-
1️⃣ Side to Side Lunges
2️⃣ Skaters
3️⃣ Long Jump Squats
4️⃣ Butt Kicks plus Toe Taps .
ℹ️ Target Rep Range- 15-20 ▶️ Target Rounds- 3-4 —————————————————-
📎 Save and Try this Workout
🔷 Hit follow for more exclusive Fitness content. .
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#workoutoftheday #fatburningworkout #weightlossexercises #coreworkout #plyometrics #circuittraining #squats #weightlossmotivation #nogymworkout #noequipmentworkout #burncalories #dailypump #workoutvideo #topexercises #conditioningtraining #indianfitness #fitnessmotivation #fitnessworkout #foreverfit #weighttraining #bodyweightworkout #functionaltraining #crossfitworkout #hiitworkout #floorcardio #fitfam #fitspo #highintensity #fitgram #fitnessinspiration

スクワット腕立て背筋腹筋各16回×6
#weighttraining #workout #sake #polarbear

スクワット腕立て背筋腹筋各16回×6
#weighttraining #workout #sake #polarbear

2 Round 완료하고 싶었는데.. 다 2Round  토투바까지 밖에 못 갔네 ㅠㅠ 나약하다..🥺
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#20200401 #운동일기 #운동기록 #크로스핏 #workout #weighttraining #running #crossfit #헬린이 #런린이 #크린이 #운스타그램 #운동하는남자 #김해 #소방 #소방준비생 #🔥🔥🔥

2 Round 완료하고 싶었는데.. 다 2Round 토투바까지 밖에 못 갔네 ㅠㅠ 나약하다..🥺
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#20200401 #운동일기 #운동기록 #크로스핏 #workout #weighttraining #running #crossfit #헬린이 #런린이 #크린이 #운스타그램 #운동하는남자 #김해 #소방 #소방준비생 #🔥🔥🔥

Lower Body

3 rounds
24 Split Squat lunges
24 Alt toe touches
10m side shuffle
12
12  Squat touch

15-12-10-8-6

Hip Thrusts single leg
Bench step ups
High Knees
Rotational Squat jumps
Leg Raises

Lower Body

3 rounds
24 Split Squat lunges
24 Alt toe touches
10m side shuffle
12
12 Squat touch

15-12-10-8-6

Hip Thrusts single leg
Bench step ups
High Knees
Rotational Squat jumps
Leg Raises

‼️8 เหตุผลที่ผู้หญิงควรเริ่มเข้ายิม‼️
-
คนที่ยังไม่เคยเข้ายิมยกน้ำหนักหรือหลายๆคนคงคิดว่า ถ้าผู้หญิงเข้ายิมแล้ว
ตัวจะใหญ่ขึ้นในอาทิตย์หรือเดือนนึง แต่ความจริงแล้วการเพิ่มน้ำหนักกล้ามเนื้อ
หรือเล่นให้ดูมีกล้ามเนื้อนั้นยากมาก โดยเฉพาะสำหรับผู้หญิง ปัจจัยแรกคือฮอร์โมน
ในการสร้างกล้ามเนื้อก็แตกต่างจากผู้ชายแล้ว อีกทั่งต้องคุมอาหาร ทานโปรตีนให้ครบ
และอีกมากมายๆ 
การเข้ายิมไม่ได้มีแค่การไปเล่นเวทเพื่อเอากล้ามอย่างเดียว ยังมีข้อดีอื่นๆอีกมากมาย
อย่างเช่น :

1. สัดส่วนดีขึ้น
2. บุคลิกภาพดีขึ้น
3. กระดูกแข็งแรงขึ้น
4. ฮอร์โมนบาลานซ์ดีขึ้น
5. ลดการบาดเจ็บ
6. หลับดีขึ้น
7. อารมณ์ดีขึ้น
8. ความเครียดน้อยลง

หากใครไม่มีแรงกระตุ้นเรื่องคิดจะหุ่นดีหรือสร้างกล้ามเนื้อลองใช้ แรงกระตุ้น 1 ใน 8 ข้อนี่เป็นสาเหตุในการที่จะเริ่มไปเข้ายิมดูครับ
-
Tag เพื่อนที่ต้องการความรู้เพิ่มเติมเรื่องออกกำลังกาย 💪🏼
———————
🚨สร้างกล้ามเนื้อและลดไขมันไม่เป็น?🚨
❌คงเป็นเพราะว่าถ้าออกกำลังกายและการคุมอาหารไม่ถูกต้อง
✅Follow @gymsocietythailand สำหรับ...
👉การเล่นเวทอย่างถูกต้อง
👉การสร้างกล้ามเนื้อและลดไขมันอย่างถูกต้องและปลอดภัย

‼️8 เหตุผลที่ผู้หญิงควรเริ่มเข้ายิม‼️
-
คนที่ยังไม่เคยเข้ายิมยกน้ำหนักหรือหลายๆคนคงคิดว่า ถ้าผู้หญิงเข้ายิมแล้ว
ตัวจะใหญ่ขึ้นในอาทิตย์หรือเดือนนึง แต่ความจริงแล้วการเพิ่มน้ำหนักกล้ามเนื้อ
หรือเล่นให้ดูมีกล้ามเนื้อนั้นยากมาก โดยเฉพาะสำหรับผู้หญิง ปัจจัยแรกคือฮอร์โมน
ในการสร้างกล้ามเนื้อก็แตกต่างจากผู้ชายแล้ว อีกทั่งต้องคุมอาหาร ทานโปรตีนให้ครบ
และอีกมากมายๆ
การเข้ายิมไม่ได้มีแค่การไปเล่นเวทเพื่อเอากล้ามอย่างเดียว ยังมีข้อดีอื่นๆอีกมากมาย
อย่างเช่น :

1. สัดส่วนดีขึ้น
2. บุคลิกภาพดีขึ้น
3. กระดูกแข็งแรงขึ้น
4. ฮอร์โมนบาลานซ์ดีขึ้น
5. ลดการบาดเจ็บ
6. หลับดีขึ้น
7. อารมณ์ดีขึ้น
8. ความเครียดน้อยลง

หากใครไม่มีแรงกระตุ้นเรื่องคิดจะหุ่นดีหรือสร้างกล้ามเนื้อลองใช้ แรงกระตุ้น 1 ใน 8 ข้อนี่เป็นสาเหตุในการที่จะเริ่มไปเข้ายิมดูครับ
-
Tag เพื่อนที่ต้องการความรู้เพิ่มเติมเรื่องออกกำลังกาย 💪🏼
———————
🚨สร้างกล้ามเนื้อและลดไขมันไม่เป็น?🚨
❌คงเป็นเพราะว่าถ้าออกกำลังกายและการคุมอาหารไม่ถูกต้อง
✅Follow @gymsocietythailand สำหรับ...
👉การเล่นเวทอย่างถูกต้อง
👉การสร้างกล้ามเนื้อและลดไขมันอย่างถูกต้องและปลอดภัย

This mornings workout. Im not sure what the exact name for all the exercises were so I made some up. But I knew what I meant 🤣 #workout #weightloss #training #weighttraining #fitnessjoirney #exercise #slimmingworld #slimmingworldjourney

This mornings workout. Im not sure what the exact name for all the exercises were so I made some up. But I knew what I meant 🤣 #workout #weightloss #training #weighttraining #fitnessjoirney #exercise #slimmingworld #slimmingworldjourney

definitely haven’t been impressed w/ myself & my level of commitment to myself in the last couple of months, & right as i get motivated & determined again the gyms close. not happy with how i’m looking, how i’m training & what i’m eating. so here’s me, pre-isolation during my last gym sessions & the journal i’ve started to keep myself on track trying to figure out this home workout business. keen to see how much difference i can make by the time i get my hands on proper gym equipment again! #makingthemostofisolation #covid2020 #homeworkout #makeitcount

definitely haven’t been impressed w/ myself & my level of commitment to myself in the last couple of months, & right as i get motivated & determined again the gyms close. not happy with how i’m looking, how i’m training & what i’m eating. so here’s me, pre-isolation during my last gym sessions & the journal i’ve started to keep myself on track trying to figure out this home workout business. keen to see how much difference i can make by the time i get my hands on proper gym equipment again! #makingthemostofisolation #covid2020 #homeworkout #makeitcount

Just you and me mama❤️ one year down, forever to go

Just you and me mama❤️ one year down, forever to go

This video is for those people who don’t want to compromise with their fitness in this lockdown time. Enjoy this video and please don’t forget to share with others so that others can also get benefit from it. 
________________________________________________________
😈 UPPER BODY WORKOUT 😈
________________________________________________________
#upperbodyworkout #fitnessfreaks #bodybulding #fitness #instagood #love #motivation #karanviratrifitness #instagram #happy #tbt #model #karanviratri #bodyworkout #instafit #beast #gym #motivation #love #strength #weighttraining #fitnessmotivation #model #workout #beastmode #mastertrainer

This video is for those people who don’t want to compromise with their fitness in this lockdown time. Enjoy this video and please don’t forget to share with others so that others can also get benefit from it.
________________________________________________________
😈 UPPER BODY WORKOUT 😈
________________________________________________________
#upperbodyworkout #fitnessfreaks #bodybulding #fitness #instagood #love #motivation #karanviratrifitness #instagram #happy #tbt #model #karanviratri #bodyworkout #instafit #beast #gym #motivation #love #strength #weighttraining #fitnessmotivation #model #workout #beastmode #mastertrainer

.
Wonder what sources to Eat for FATS,CARBS, PROTEIN & FIBRE??🤷🏻‍♂️
-
SAVE this for later! -
It isn’t as complicated, you simply need to be in a caloric deficit Or Surplus(meaning you are burning more than you are eating or vice versa!) 🔥
-
But what plays a huge part in WEIGHT LOSS/ WEIGHT GAIN is knowing which foods to avoid, and which ones you should eat! 🤔
-
Listed above are just a few examples of what you can eat from the different food groups TO HIT YOUR DAILY MACRO GOAL.🔥💯
——————————————— ————————————. . .
𝐋𝐄𝐓 ME 𝐇𝐄𝐋𝐏 𝐘𝐎𝐔 𝐖𝐈𝐓𝐇 𝐎𝐍𝐋𝐈𝐍𝐄 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆:
.
𝗗𝗠 𝗙𝗢𝗥 𝗤𝗨𝗘𝗥𝗜𝗘𝗦 📲@𝗿𝗺𝗳𝗶𝘁𝗻𝗲𝘀𝘀.𝗶𝗻𝗰
𝗢𝗿 📧 𝘁𝗿𝗮𝗻𝘀𝗳𝗼𝗿𝗺𝘄𝗶𝘁𝗵𝗥𝗠@𝗴𝗺𝗮𝗶𝗹.𝗰𝗼𝗺

.
Wonder what sources to Eat for FATS,CARBS, PROTEIN & FIBRE??🤷🏻‍♂️
-
SAVE this for later! -
It isn’t as complicated, you simply need to be in a caloric deficit Or Surplus(meaning you are burning more than you are eating or vice versa!) 🔥
-
But what plays a huge part in WEIGHT LOSS/ WEIGHT GAIN is knowing which foods to avoid, and which ones you should eat! 🤔
-
Listed above are just a few examples of what you can eat from the different food groups TO HIT YOUR DAILY MACRO GOAL.🔥💯
——————————————— ————————————. . .
𝐋𝐄𝐓 ME 𝐇𝐄𝐋𝐏 𝐘𝐎𝐔 𝐖𝐈𝐓𝐇 𝐎𝐍𝐋𝐈𝐍𝐄 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆:
.
𝗗𝗠 𝗙𝗢𝗥 𝗤𝗨𝗘𝗥𝗜𝗘𝗦 📲@𝗿𝗺𝗳𝗶𝘁𝗻𝗲𝘀𝘀.𝗶𝗻𝗰
𝗢𝗿 📧 𝘁𝗿𝗮𝗻𝘀𝗳𝗼𝗿𝗺𝘄𝗶𝘁𝗵𝗥𝗠@𝗴𝗺𝗮𝗶𝗹.𝗰𝗼𝗺

.avi

.avi

#homeworkout #home #training #trainingfromhome #personaltrainer #strengthandconditioning #strengthtraining #strength #weighttraining #olympicweightlifting #olympiclifting #deadlift #deadlifts
————————————————————————Great to start the day whilst I have some time to catch-up on training! Heavy Deadlifts, Upper Body Tri-Set & Landmine Shoulder Press; 🏋️‍♂️.
Later, I’ll be doing a couple of Met cons later to add to Monday’s #olympiclifting session. 🏋️‍♂️💥
————————————————————————
Session went as follows;
a.
Deadlifts
x3@120,130,140,130,120kg🎥 
x5 sets
b.
Bent Over Rows x8@40kg
:- BB Curls x10@20kg
:- OH KB Tricep Ext. x12@16kg
x4 sets
c.
Band Resist. SA Landmine Shoulder Press x8@10kg+Bar w/Red Band
x3 sets

#homeworkout #home #training #trainingfromhome #personaltrainer #strengthandconditioning #strengthtraining #strength #weighttraining #olympicweightlifting #olympiclifting #deadlift #deadlifts
————————————————————————Great to start the day whilst I have some time to catch-up on training! Heavy Deadlifts, Upper Body Tri-Set & Landmine Shoulder Press; 🏋️‍♂️.
Later, I’ll be doing a couple of Met cons later to add to Monday’s #olympiclifting session. 🏋️‍♂️💥
————————————————————————
Session went as follows;
a.
Deadlifts
x3@120 ,130,140,130,120kg🎥
x5 sets
b.
Bent Over Rows x8@40kg
:- BB Curls x10@20kg
:- OH KB Tricep Ext. x12@16kg
x4 sets
c.
Band Resist. SA Landmine Shoulder Press x8@10kg +Bar w/Red Band
x3 sets

That feeling when you surprise yourself with what you can do. I've only ever done assisted pull ups on a machine, this was my first time trying them with a band. 4 reps - SO happy!!! #strongwomen #weighttraining #everylittlestepcounts #onestepatatime #girlswholift #womenwholift #bikiniprep #bikinicompprep #progressisprogress #itsthejourneythatcounts #teamlocofit #hometraining #homegym #nothingsgonnastopme @teamlocofit @karinanoboa

That feeling when you surprise yourself with what you can do. I've only ever done assisted pull ups on a machine, this was my first time trying them with a band. 4 reps - SO happy!!! #strongwomen #weighttraining #everylittlestepcounts #onestepatatime #girlswholift #womenwholift #bikiniprep #bikinicompprep #progressisprogress #itsthejourneythatcounts #teamlocofit #hometraining #homegym #nothingsgonnastopme @teamlocofit @karinanoboa

Some of this mornings leg day, also incorporating some of @fitness_bex @fitness_bex_coaching plans she kindly sent me 🤗😘 Quad stretch, the burn is horrific 🔥 
Leg extensions with DB again 
BB hip thrusts 
KB squats, slow tempo and not locking out 
Hamstring bridges, singles and doubles 
Banded Bulgarian split squats 
Banded hip abduction 
Banded calf raises 
Banded wall sits
DB single leg calf raises ..
#humpday #quads #hamstrings #glutes #calfs #weights #grinddontstop #fitnessjourney #pumpiron #muscles #ukfitfam #fitchicks #fitspo #isolationinspiration
#bodybuilding #weighttraining #strength #gains #physique #gymrat #gymgirl #calisthenics #squats #legday #homeworkout #webeworking #mentalhealth #fitfam #bodybuilder #ladyboss

Some of this mornings leg day, also incorporating some of @fitness_bex @fitness_bex_coaching plans she kindly sent me 🤗😘 Quad stretch, the burn is horrific 🔥
Leg extensions with DB again
BB hip thrusts
KB squats, slow tempo and not locking out
Hamstring bridges, singles and doubles
Banded Bulgarian split squats
Banded hip abduction
Banded calf raises
Banded wall sits
DB single leg calf raises ..
#humpday #quads #hamstrings #glutes #calfs #weights #grinddontstop #fitnessjourney #pumpiron #muscles #ukfitfam #fitchicks #fitspo #isolationinspiration
#bodybuilding #weighttraining #strength #gains #physique #gymrat #gymgirl #calisthenics #squats #legday #homeworkout #webeworking #mentalhealth #fitfam #bodybuilder #ladyboss

Getting things placed on the walls now. ⁣
⁣
Need to hang popcorn buckets. ⁣
⁣
Put up pins. Move magic bands in here onto some shelves. ⁣
⁣
Work in progress ⁣
⁣
~~~~⁣
⁣
#workinprogress #disneyroom

Getting things placed on the walls now. ⁣

Need to hang popcorn buckets. ⁣

Put up pins. Move magic bands in here onto some shelves. ⁣

Work in progress ⁣

~~~~⁣

#workinprogress #disneyroom

My stretching session from yesterday. My sister told me to do simpler stretches so she can do as well. 😬 I like a challenge I suppose. Found it interesting that I could actually do these. Again...not an expert...just learning these for the first time. And...it actually feels good 😉

Looking for an virtual bootcampclass, virtual one-on-one trainer, online trainer or someone to design your #posingroutine, contact me at
240-428-4611or dianne@bodynmotion.com 
www.bodynmotion.com

#iamblessed #ifbbpro #naturalbodybuilder #naturalbodybuilding #gymtime #womensphysique #gymaddict #personaltrainer #fitness #muscle #dedicated  #weighttraining #girlswithmuscle #believeinyourself #onlinecoaching #blackfitness #personaltrainermd #fit #instadaily #personaltrainerdc #followme #song Elysium Klaus Badelt. I don't own the rights to this song.

My stretching session from yesterday. My sister told me to do simpler stretches so she can do as well. 😬 I like a challenge I suppose. Found it interesting that I could actually do these. Again...not an expert...just learning these for the first time. And...it actually feels good 😉

Looking for an virtual bootcampclass, virtual one-on-one trainer, online trainer or someone to design your #posingroutine , contact me at
240-428-4611or dianne@bodynmotion.com  
www.bodynmotion.com

#iamblessed #ifbbpro #naturalbodybuilder #naturalbodybuilding #gymtime #womensphysique #gymaddict #personaltrainer #fitness #muscle #dedicated   #weighttraining #girlswithmuscle #believeinyourself #onlinecoaching #blackfitness #personaltrainermd #fit #instadaily #personaltrainerdc #followme #song Elysium Klaus Badelt. I don't own the rights to this song.

I have just uploaded a 30 minute weighted backpack 🎒 workout onto YouTube (Check out the link in my bio) 🖥

This 30 minute workout is designed to build muscle without the need of any equipment so it can be done from the comfort of your own home all you need is; - A backpack 🎒
- Something weighted (shoes, clothes, book, etc) 👟

Swipe to see a preview of each exercise, but full video in my bio

Exercise 1 - Squat

Exercise 2 - Bicep Curl

Exercise 3 - Steering Wheel

Exercise 4 - Sit Ups

Exercise 5 - Front Raise 
Exercise 6 - Tricep Press

Exercise 7 - Press Ups

Exercise 8- Russian Twists

#fitness #fitnessmotivation #fitnessjourney #healthylifestyle #healthyliving #healthy #indoorworkout #outdoorworkout #homeworkout #homebound #keepfit #keepmoving #bodyweightworkout #cardio #quarantine #backpack #backpackworkout #youcanloseweightfromhome #weighttraining #buildmuscle #homemuscle #resistancebands #resistancetraining #armpump #weightedbackpack

I have just uploaded a 30 minute weighted backpack 🎒 workout onto YouTube (Check out the link in my bio) 🖥

This 30 minute workout is designed to build muscle without the need of any equipment so it can be done from the comfort of your own home all you need is; - A backpack 🎒
- Something weighted (shoes, clothes, book, etc) 👟

Swipe to see a preview of each exercise, but full video in my bio

Exercise 1 - Squat

Exercise 2 - Bicep Curl

Exercise 3 - Steering Wheel

Exercise 4 - Sit Ups

Exercise 5 - Front Raise
Exercise 6 - Tricep Press

Exercise 7 - Press Ups

Exercise 8- Russian Twists

#fitness #fitnessmotivation #fitnessjourney #healthylifestyle #healthyliving #healthy #indoorworkout #outdoorworkout #homeworkout #homebound #keepfit #keepmoving #bodyweightworkout #cardio #quarantine #backpack #backpackworkout #youcanloseweightfromhome #weighttraining #buildmuscle #homemuscle #resistancebands #resistancetraining #armpump #weightedbackpack

Love these for tricep growth!

Love these for tricep growth!

Full Schedule of online classes. What’s your choice? 👀 Head over to our website to find out more about each class and to book your space! I look forward to getting you started 👍 Spread the word among friends and family, especially if they need that extra push!

Full Schedule of online classes. What’s your choice? 👀 Head over to our website to find out more about each class and to book your space! I look forward to getting you started 👍 Spread the word among friends and family, especially if they need that extra push!

สีเสื้อผู้มีบุญชัด 🙏🏻✨💐
งดรับข้าวสารอาหารแห้งนะคะ คุมอาหาร 😂
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#สู้รี่สู้ #เบิร์นปางตาย #ชีวิตต้องมีเรื่องเล่า #บิ้วร่างประกอบกล้าม #ไม่เน้นเบาเน้นเข้ารูป #healตัวเองต่อไป #กำลังถอยร่างใหม่ #ซิกแพคจงมา🙏 #ออกกำลังกาย #สุขภาพ #ลดไขมัน #คุมอาหาร #เบิร์นไขมัน #สร้างกล้ามเนื้อ #workout #happy #weighttraining  #bodyweight #cadiotraining #เพาะกาย #bodybuilding #muscle #musclemass #สาวสตรอง #แรงบันดาลใจ #เพาะกายสายแบ๊ว #workoutathome #stayhome #อยู่บ้านหยุดเชื้อเพื่อชาติ #ออกกำลังกายที่บ้าน

สีเสื้อผู้มีบุญชัด 🙏🏻✨💐
งดรับข้าวสารอาหารแห้งนะคะ คุมอาหาร 😂
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#ส ู้รี่สู้ #เบ ิร์นปางตาย #ช ีวิตต้องมีเรื่องเล่า #บ ิ้วร่างประกอบกล้าม #ไม ่เน้นเบาเน้นเข้ารูป #healต ัวเองต่อไป #กำล ังถอยร่างใหม่ #ซ ิกแพคจงมา🙏 #ออกกำล ังกาย #ส ุขภาพ #ลดไขม ัน #ค ุมอาหาร #เบ ิร์นไขมัน #สร ้างกล้ามเนื้อ #workout #happy #weighttraining #bodyweight #cadiotraining #เพาะกาย #bodybuilding #muscle #musclemass #สาวสตรอง #แรงบ ันดาลใจ #เพาะกายสายแบ ๊ว #workoutathome #stayhome #อย ู่บ้านหยุดเชื้อเพื่อชาติ #ออกกำล ังกายที่บ้าน

ไม่ได้ยืนหลับนะ แค่มองพื้น 🤣 รูปเยอะมากขอทยอยลงเรื่อยๆ อย่าเบื่อนะคับบ ☺️ #beach #beachbody #bodyweightworkout #weighttraining

ไม่ได้ยืนหลับนะ แค่มองพื้น 🤣 รูปเยอะมากขอทยอยลงเรื่อยๆ อย่าเบื่อนะคับบ ☺️ #beach #beachbody #bodyweightworkout #weighttraining

Progress shots = MOTIVATION
I’ve come a long way, but have a damn long way to go yet!
💪🏼🏋🏼‍♂️

Progress shots = MOTIVATION
I’ve come a long way, but have a damn long way to go yet!
💪🏼🏋🏼‍♂️

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• 덤벨 숄더 프레스
• 사이드 레터럴 레이즈
• 프론트 레이즈
⠀
@jmax.peter선생님과 꾸준히 운동중인
젊은 남성 회원님🤭
멋진 어깨가 부럽습니다👏🏻👏🏻
⠀
@team_j_max
@jmax.peter
⠀

-
• 덤벨 숄더 프레스
• 사이드 레터럴 레이즈
• 프론트 레이즈

@jmax.peter 선생님과 꾸준히 운동중인
젊은 남성 회원님🤭
멋진 어깨가 부럽습니다👏🏻👏🏻

@team_j_max
@jmax.peter

90KG x 1. 슬리퍼빠워. #중량딥 #weighteddip

90KG x 1. 슬리퍼빠워. #중량딥 #weighteddip

Chest and back workout, give it a try ! List of exercises : 
Regular pull ups 
Sphinx push ups
Diamond pushups 
Neutral pull ups
Underhand pull ups 
Decline diamond push ups 
Regular push ups 
One leg up push ups

Chest and back workout, give it a try ! List of exercises :
Regular pull ups
Sphinx push ups
Diamond pushups
Neutral pull ups
Underhand pull ups
Decline diamond push ups
Regular push ups
One leg up push ups

Home leg workout to grow your legs and butt! 2 sets each. I was losing balance on the squat to lunge sets 😂😂😂 Not very balanced or flexible, I’m so used to lifting weights at the gym but I’m having fun with home workouts!

Home leg workout to grow your legs and butt! 2 sets each. I was losing balance on the squat to lunge sets 😂😂😂 Not very balanced or flexible, I’m so used to lifting weights at the gym but I’m having fun with home workouts!

15 mg rad 140, 25 mg mk-2866, con-crete creatine hcl, mr hyde pre workout and a clean diet, strongest I’ve ever been been🤘Posting a new workout tomorrow

15 mg rad 140, 25 mg mk-2866, con-crete creatine hcl, mr hyde pre workout and a clean diet, strongest I’ve ever been been🤘Posting a new workout tomorrow