#workoutadvice

Tag posts on Instagram

17.6k posts

Top Posts

If someone were to ask me what is the best way to achieve fat loss, my first response would be to find something that works for them. There are a lot of different approaches out there that could work and there isn’t one better than the other. They all have one thing in common which is a caloric deficit. It’s important to find what works for you, what you can sustain, and what you can be consistent in. Happy Thursday friends! .
.
.
Link in bio for 1 on 1 Online Coaching.
.
.
.
.
.
.
#workoutadvice #gymgains #fitnesshelp #fitnessbeginner #workoutprogress #gymwork #gymtimes #fatlosstips #fitjournal #workoutdaily #gymgirlsdaily #fitchics #getfitwithme #getfitforlife #fitnesstip #gymgrind #fitgoal #womenandweights #leggains #fitfashion #gymoutfits #coloradofitness #balancelifestyle #fortcollinsfitness #coloradogirl #coloradofit #gymprogress #fitnessfashiongym

If someone were to ask me what is the best way to achieve fat loss, my first response would be to find something that works for them. There are a lot of different approaches out there that could work and there isn’t one better than the other. They all have one thing in common which is a caloric deficit. It’s important to find what works for you, what you can sustain, and what you can be consistent in. Happy Thursday friends! .
.
.
Link in bio for 1 on 1 Online Coaching.
.
.
.
.
.
.
#workoutadvice #gymgains #fitnesshelp #fitnessbeginner #workoutprogress #gymwork #gymtimes #fatlosstips #fitjournal #workoutdaily #gymgirlsdaily #fitchics #getfitwithme #getfitforlife #fitnesstip #gymgrind #fitgoal #womenandweights #leggains #fitfashion #gymoutfits #coloradofitness #balancelifestyle #fortcollinsfitness #coloradogirl #coloradofit #gymprogress #fitnessfashiongym

𝗪𝐚𝐫𝐀𝐢𝐧𝐠 𝐚𝐮𝐭, includes a bank of exercises to do🙅‍♀ And simply, there are no «𝘰𝘯𝘊-𝘞𝘢𝘺» to do it all, nor «𝘰𝘯𝘊 𝘱𝘢𝘵𝘩 » to reach our goals⚒⁣
⁣
I used to be one of those, lifting heavy in the gym until the muscle group(s) for the day became fatigued🏋‍♀ Working out 6-7 days for about 2-3 hours a day, to ensure I hit every muscle group 2-3 times a week. 𝐁𝐮𝐭 𝐰𝐡𝐲? Because that’s the way I thought I was going to build the most strength and mass needed, to get where I wanted with my fitness and golf⚒⁣
⁣
I have always been small with a height of 163cm (5’3).. which isn’t exactly the magic set-up for distance on the golf course. But I always told myself that my fitness levels were never going to be a limiting factor within my golf abilities. And so I continued to work out hours after hours, researching what to do and how📚 This made me stronger, and I did increase my club speed with a few mph.. but it required a lot of time and recovery - which I didn’t always have. Therefore, my results were lacking and my energy dropped.🀯
⁣
However, during the last two-three years my experience with how to train has changed. Being involved with @edgesports.no has been a game changer for my speed increase, teaching me fundamentals on how to improve my strength, reaction, power and speed pattern. But he has also taught me how to be creative, how to ensure recovery, and how to variate workouts to be fun - but also more related to what I do. With this, I increased club speed from max 98 to 106mph today. I don’t need 3 hours of weightlifting a day to be a golf player - 𝐈 𝐧𝐞𝐞𝐝 𝐯𝐚𝐫𝐢𝐚𝐭𝐢𝐚𝐧⚒⁣
⁣
Therefore, I recommend you to not get stuck with one way to do things, but rather be open to try different training methods and variate your training regime. It can potentially make training more fun, and less time consuming🀷‍♀

𝗪𝐚𝐫𝐀𝐢𝐧𝐠 𝐚𝐮𝐭, includes a bank of exercises to do🙅‍♀ And simply, there are no «𝘰𝘯𝘊-𝘞𝘢𝘺» to do it all, nor «𝘰𝘯𝘊 𝘱𝘢𝘵𝘩 » to reach our goals⚒⁣
⁣
I used to be one of those, lifting heavy in the gym until the muscle group(s) for the day became fatigued🏋‍♀ Working out 6-7 days for about 2-3 hours a day, to ensure I hit every muscle group 2-3 times a week. 𝐁𝐮𝐭 𝐰𝐡𝐲? Because that’s the way I thought I was going to build the most strength and mass needed, to get where I wanted with my fitness and golf⚒⁣
⁣
I have always been small with a height of 163cm (5’3).. which isn’t exactly the magic set-up for distance on the golf course. But I always told myself that my fitness levels were never going to be a limiting factor within my golf abilities. And so I continued to work out hours after hours, researching what to do and how📚 This made me stronger, and I did increase my club speed with a few mph.. but it required a lot of time and recovery - which I didn’t always have. Therefore, my results were lacking and my energy dropped.🀯
⁣
However, during the last two-three years my experience with how to train has changed. Being involved with @edgesports.no has been a game changer for my speed increase, teaching me fundamentals on how to improve my strength, reaction, power and speed pattern. But he has also taught me how to be creative, how to ensure recovery, and how to variate workouts to be fun - but also more related to what I do. With this, I increased club speed from max 98 to 106mph today. I don’t need 3 hours of weightlifting a day to be a golf player - 𝐈 𝐧𝐞𝐞𝐝 𝐯𝐚𝐫𝐢𝐚𝐭𝐢𝐚𝐧⚒⁣
⁣
Therefore, I recommend you to not get stuck with one way to do things, but rather be open to try different training methods and variate your training regime. It can potentially make training more fun, and less time consuming🀷‍♀

Mindset Matters👇🏌
.
.
Know you can, say you will and take action.
.
.
It’s not always easy, sometimes you feel like you are only failing but that’s what makes the success even greater because you worked hard for that goal despite the failures. When you have a goal, you have to REALLY want it and have the mindset ready to achieve it.
.
.
.
.
.
Link in bio for 1 on 1 online coaching. .
.
.
.
.
.
:
#mindsetmattersmost #mindsetiskey #fitnessbeginner #fitnessadvice #fitnessgoals #gymgoal #healthyminds #fitjournal #dailyfitness #balancelifestyle #balanceathletica #gymmotivations #workoutadvice #findyourbalance #workoutjourney #fitnesstrainers #mondaymotivations #fitchics #workoutgirls #fitgirlsmotivation #fitnessfashiongym #positiveminded #workoutgrind #gymtrainers #positivemindsets #coloradofitness #coloradogirls #fortcollinsfitness #coloradolivin

Mindset Matters👇🏌
.
.
Know you can, say you will and take action.
.
.
It’s not always easy, sometimes you feel like you are only failing but that’s what makes the success even greater because you worked hard for that goal despite the failures. When you have a goal, you have to REALLY want it and have the mindset ready to achieve it.
.
.
.
.
.
Link in bio for 1 on 1 online coaching. .
.
.
.
.
.
:
#mindsetmattersmost #mindsetiskey #fitnessbeginner #fitnessadvice #fitnessgoals #gymgoal #healthyminds #fitjournal #dailyfitness #balancelifestyle #balanceathletica #gymmotivations #workoutadvice #findyourbalance #workoutjourney #fitnesstrainers #mondaymotivations #fitchics #workoutgirls #fitgirlsmotivation #fitnessfashiongym #positiveminded #workoutgrind #gymtrainers #positivemindsets #coloradofitness #coloradogirls #fortcollinsfitness #coloradolivin

Fitness tipsss🊋⁣
⁣
1⃣ Form over weights!! using proper form when lifting weights is important to maximize gains and reduce the risk of injury. ⁣
⁣
2⃣ Focus on yourself - you are there for you, and only you.. dont let comparing yourself to others ruin your workout! ⁣
⁣
3⃣ Warm up!! - The purpose of a warm-up is to prepare your body for physical activity. The warm-up is generally used to increase body temperature, increase heart rate and breathing rate, and also help you mentally prepare for exercise.⁣
⁣
4⃣ Rest is just as important - resting prevents injury and cns fatigue. Rest is important to grow and get stronger💪🏌⁣
⁣
5⃣ Stretch - stretching keeps the muscles flexible, strong and healthy! we need that flexibility to maintain a range of motion in the joints. Without it, the muscle shorten and become tight.⁣
⁣
⁣
—————————————————————⁣
leggings: gymshark ⁣
top: nike⁣
—————————————————————-⁣
.⁣
.⁣
.⁣
.⁣
.⁣
.⁣
#Fitnesstips #fitgirlsinspire #pateinceiskey #beginnertips #motivated #selfie #girlswhogym #stronggirlsclub #gymroutine #motivateddaily #glutegains #workoutinspo #fitnesspost #gymgrind #injuryprevention #powerwomen #girlswithmuscle #strongisbeautiful #squatspo #shelifts #fitnessgoal #workoutadvice #fit #fitnessgirl #fitnessmotivation #fitnessgoals

Fitness tipsss🊋⁣
⁣
1⃣ Form over weights!! using proper form when lifting weights is important to maximize gains and reduce the risk of injury. ⁣
⁣
2⃣ Focus on yourself - you are there for you, and only you.. dont let comparing yourself to others ruin your workout! ⁣
⁣
3⃣ Warm up!! - The purpose of a warm-up is to prepare your body for physical activity. The warm-up is generally used to increase body temperature, increase heart rate and breathing rate, and also help you mentally prepare for exercise.⁣
⁣
4⃣ Rest is just as important - resting prevents injury and cns fatigue. Rest is important to grow and get stronger💪🏌⁣
⁣
5⃣ Stretch - stretching keeps the muscles flexible, strong and healthy! we need that flexibility to maintain a range of motion in the joints. Without it, the muscle shorten and become tight.⁣
⁣
⁣
—————————————————————⁣
leggings: gymshark ⁣
top: nike⁣
—————————————————————-⁣
.⁣
.⁣
.⁣
.⁣
.⁣
.⁣
#Fitnesstips #fitgirlsinspire #pateinceiskey #beginnertips #motivated #selfie #girlswhogym #stronggirlsclub #gymroutine #motivateddaily #glutegains #workoutinspo #fitnesspost #gymgrind #injuryprevention #powerwomen #girlswithmuscle #strongisbeautiful #squatspo #shelifts #fitnessgoal #workoutadvice #fit #fitnessgirl #fitnessmotivation #fitnessgoals

👂🏻Protect your ears!
Outfit: @vqfit
-
🕺🏻The first of many festival weekends this year is in the books, so I thought I‘d start giving you some advice on how to make them more enjoyable, or in this case, how to not regret visiting them in a few years😉
-
👉🏌WEAR EARPLUGS!
I can‘t stress this enough.
I have spent way too many festivals already, not taking care of my ears because I thought I wouldn‘t be able to enjoy them fully, wearing earplugs. The high pitched sound we kept hearing for hours afterwards would be laughed about...
😥Yet, imagine if it stayed. The quality of life you‘d sacrifice just because you didn‘t think ahead. 
Because I personally know some people that have troubles now with their hearing and the impact it has on their lives, there is no way I‘m spending another event without earplugs.
-
🕺🏻No matter if you listen to techno, edm or all the way to the hardest hardstyle and hardcore sounds, after the first hour your ears will always adapt and you‘ll be enjoying the event without noticing a difference. Once they fall out after wearing them a few hours, you‘ll be blown away by how loud it actually is and wonder how your ears have survived even one festival without protection...
-
🀔Should I share more about my festival experiences or the upcoming events? Let me know!💪🏌

👂🏻Protect your ears!
Outfit: @vqfit
-
🕺🏻The first of many festival weekends this year is in the books, so I thought I‘d start giving you some advice on how to make them more enjoyable, or in this case, how to not regret visiting them in a few years😉
-
👉🏌WEAR EARPLUGS!
I can‘t stress this enough.
I have spent way too many festivals already, not taking care of my ears because I thought I wouldn‘t be able to enjoy them fully, wearing earplugs. The high pitched sound we kept hearing for hours afterwards would be laughed about...
😥Yet, imagine if it stayed. The quality of life you‘d sacrifice just because you didn‘t think ahead.
Because I personally know some people that have troubles now with their hearing and the impact it has on their lives, there is no way I‘m spending another event without earplugs.
-
🕺🏻No matter if you listen to techno, edm or all the way to the hardest hardstyle and hardcore sounds, after the first hour your ears will always adapt and you‘ll be enjoying the event without noticing a difference. Once they fall out after wearing them a few hours, you‘ll be blown away by how loud it actually is and wonder how your ears have survived even one festival without protection...
-
🀔Should I share more about my festival experiences or the upcoming events? Let me know!💪🏌

💪🏌Sometimes in life, just like building muscle, you need to push through some pain first in order to grow.
-
🔥Wearing the new @vqfit intensity line.
🙏🏌Use the link to their store in my bio to support me

💪🏌Sometimes in life, just like building muscle, you need to push through some pain first in order to grow.
-
🔥Wearing the new @vqfit intensity line.
🙏🏌Use the link to their store in my bio to support me

🏃🏻‍♂Hitting my daily outdoor cardio with the new intensity line by @vqfit
-
😅JK I’d rather stick to my 2 x 30min of indoor treadmill a week, even tho the new workout gear is comfy and warm af🔥
-
📞Also wrapped up a great day of shooting today, taking advantage of some sunrays, after only having had the weather you see in this picture here for weeks... So looking forward to warmer times!
-
☀Hope you were able to enjoy some sunrays today too!

🏃🏻‍♂Hitting my daily outdoor cardio with the new intensity line by @vqfit
-
😅JK I’d rather stick to my 2 x 30min of indoor treadmill a week, even tho the new workout gear is comfy and warm af🔥
-
📞Also wrapped up a great day of shooting today, taking advantage of some sunrays, after only having had the weather you see in this picture here for weeks... So looking forward to warmer times!
-
☀Hope you were able to enjoy some sunrays today too!

🔥🀘🏌Beyond proud to announce that I have officially joined team @vqfit as their first swiss athlete!🇚🇭
-
💪🏌So stoked for what‘s to come in the next few months and looking forward to being a part of such a big team full of amazing athletes
-
👉🏌I have been incredibly busy lately with work & studies, that I wasn‘t able to put as much effort into my captions as I would‘ve liked. I promise I‘ll get back to more informative posts again as soon as possible!
-
With that said:
👊🏌Thank you for the continuous love & support you’ve shown me. Without you I wouldn’t be where I’m at right now!
🀘🏌There‘s no stopping now🔥
-
🙏🏌If you want to support me directly, check out the @vqfit store by using the link in my bio or my story!

🔥🀘🏌Beyond proud to announce that I have officially joined team @vqfit as their first swiss athlete!🇚🇭
-
💪🏌So stoked for what‘s to come in the next few months and looking forward to being a part of such a big team full of amazing athletes
-
👉🏌I have been incredibly busy lately with work & studies, that I wasn‘t able to put as much effort into my captions as I would‘ve liked. I promise I‘ll get back to more informative posts again as soon as possible!
-
With that said:
👊🏌Thank you for the continuous love & support you’ve shown me. Without you I wouldn’t be where I’m at right now!
🀘🏌There‘s no stopping now🔥
-
🙏🏌If you want to support me directly, check out the @vqfit store by using the link in my bio or my story!

🥵Just casually enjoying my #nocco without even flexing...

🥵Just casually enjoying my #nocco without even flexing...

Most Recent

🀓For those asking if I smile sometimes too...
😂I do! Actually am most of the time, but after looking at my profile, I get why some get the impression that I have my #bluesteel instaface on 24/7💀
💪🏌😄Challenging myself for the next few weeks to smile more on insta too!
-
🔥🀘🏌Hope you guys have an amazing weekend!

🀓For those asking if I smile sometimes too...
😂I do! Actually am most of the time, but after looking at my profile, I get why some get the impression that I have my #bluesteel instaface on 24/7💀
💪🏌😄Challenging myself for the next few weeks to smile more on insta too!
-
🔥🀘🏌Hope you guys have an amazing weekend!

💪 𝐀𝐫𝐊 𝗪𝐚𝐫𝐀𝐚𝐮𝐭 💪⁣
⬅ Swipe and Save for later 🔥 ⁣
⁣
𝗪𝐎𝐑𝐊𝐎𝐔𝐓:⁣
⁣
1⃣ 𝐁𝐚𝐫𝐛𝐞𝐥𝐥 𝐏𝐫𝐞𝐚𝐜𝐡𝐞𝐫 𝐂𝐮𝐫𝐥 - 4 x 10-12 reps⁣
⁣
2⃣ 𝐎𝐯𝐞𝐫𝐡𝐞𝐚𝐝 𝐁𝐚𝐫𝐛𝐞𝐥𝐥 𝐓𝐫𝐢𝐜𝐞𝐩𝐬 𝐄𝐱𝐭𝐞𝐧𝐬𝐢𝐚𝐧𝐬 - 4 x 10-12 reps⁣
⁣
3⃣ 𝐃𝐮𝐊𝐛𝐛𝐞𝐥𝐥 𝐁𝐢𝐜𝐞𝐩 𝐂𝐮𝐫𝐥𝐬 - 4 x 10-12 reps⁣
⁣
4⃣ 𝐂𝐚𝐛𝐥𝐞 𝐓𝐫𝐢𝐜𝐞𝐩 𝐄𝐱𝐭𝐞𝐧𝐬𝐢𝐚𝐧𝐬 - 4 x 10-12 reps⁣
⁣
5⃣ 𝐇𝐚𝐊𝐊𝐞𝐫 𝐂𝐮𝐫𝐥𝐬 - 4 x 10-12 reps⁣
⁣
⁣
⁣
⁣
⁣
#workoutinstyle #workoutadvice #letsgetbettertogether #bicepworkout ⁣#makinggains #mindmuscleconnection #proudbutneversatisfied #tricepworkout #saveit #upperbodyday #bisandtris #sizeistheprize #⁣armdayworkout #buildleanmuscle #everydayisarmday #workoutvids #gymtips #exerciseideas #dailyworkouts #makinggains #pullworkout #iamdedicated #fitnessroutine #discoverunder10k #alphaleteathletics⁣
⁣#pumpchasers #workoutforbeginners
.

💪 𝐀𝐫𝐊 𝗪𝐚𝐫𝐀𝐚𝐮𝐭 💪⁣
⬅ Swipe and Save for later 🔥 ⁣
⁣
𝗪𝐎𝐑𝐊𝐎𝐔𝐓:⁣
⁣
1⃣ 𝐁𝐚𝐫𝐛𝐞𝐥𝐥 𝐏𝐫𝐞𝐚𝐜𝐡𝐞𝐫 𝐂𝐮𝐫𝐥 - 4 x 10-12 reps⁣
⁣
2⃣ 𝐎𝐯𝐞𝐫𝐡𝐞𝐚𝐝 𝐁𝐚𝐫𝐛𝐞𝐥𝐥 𝐓𝐫𝐢𝐜𝐞𝐩𝐬 𝐄𝐱𝐭𝐞𝐧𝐬𝐢𝐚𝐧𝐬 - 4 x 10-12 reps⁣
⁣
3⃣ 𝐃𝐮𝐊𝐛𝐛𝐞𝐥𝐥 𝐁𝐢𝐜𝐞𝐩 𝐂𝐮𝐫𝐥𝐬 - 4 x 10-12 reps⁣
⁣
4⃣ 𝐂𝐚𝐛𝐥𝐞 𝐓𝐫𝐢𝐜𝐞𝐩 𝐄𝐱𝐭𝐞𝐧𝐬𝐢𝐚𝐧𝐬 - 4 x 10-12 reps⁣
⁣
5⃣ 𝐇𝐚𝐊𝐊𝐞𝐫 𝐂𝐮𝐫𝐥𝐬 - 4 x 10-12 reps⁣
⁣
⁣
⁣
⁣
⁣
#workoutinstyle #workoutadvice #letsgetbettertogether #bicepworkout ⁣ #makinggains #mindmuscleconnection #proudbutneversatisfied #tricepworkout #saveit #upperbodyday #bisandtris #sizeistheprize #⁣armdayworkout #buildleanmuscle #everydayisarmday #workoutvids #gymtips #exerciseideas #dailyworkouts #makinggains #pullworkout #iamdedicated #fitnessroutine #discoverunder10k #alphaleteathletics ⁣
⁣ #pumpchasers #workoutforbeginners
.

PERSONALITY - If you’re not having fun with your clients then are you really enjoying your job? Over the years I’ve seen so many people being trained by someone who doesn’t actually care about them or how much they’re enjoying the session. 
If you’re going to enquire about getting a personal trainer, go with the person who has lots of enthusiasm, a trainer can have all the qualifications in the world but if they can’t deliver knowledge in a fun and enthusiastic way then chances are their client will eventually get bored and move on!

PERSONALITY - If you’re not having fun with your clients then are you really enjoying your job? Over the years I’ve seen so many people being trained by someone who doesn’t actually care about them or how much they’re enjoying the session.
If you’re going to enquire about getting a personal trainer, go with the person who has lots of enthusiasm, a trainer can have all the qualifications in the world but if they can’t deliver knowledge in a fun and enthusiastic way then chances are their client will eventually get bored and move on!

There’s a tendency for people with disordered eating to not want to feel normal, natural needs be they physical or emotional. Feeling hunger is a huge one as well as the annoyance of having emotional needs at all. It’s important to remember that in order to not have any physical or emotional needs you must die. These sensations, feelings, and emotions are part of the human experience and it’s important to learn how to not only live with them but appreciate them💕.
.
.
.
.
#bingeeating #bingeeatingrecovery #healthierme #fitness #weightloss #fatloss #disorderedeating 
#fitnessadvice #wellnesscommunity #bodyconfidence #bootygains #powerfulwomen #howtolosefat #howtogetfit #consistencyiskey #fatlosshelp #workingonmyfitness #weightlossstruggle #fatlossjourney  #fithealthyworkouts #workouttips #fitgirls #workoutideas #fatlosstips #workoutadvice

There’s a tendency for people with disordered eating to not want to feel normal, natural needs be they physical or emotional. Feeling hunger is a huge one as well as the annoyance of having emotional needs at all. It’s important to remember that in order to not have any physical or emotional needs you must die. These sensations, feelings, and emotions are part of the human experience and it’s important to learn how to not only live with them but appreciate them💕.
.
.
.
.
#bingeeating #bingeeatingrecovery #healthierme #fitness #weightloss #fatloss #disorderedeating
#fitnessadvice #wellnesscommunity #bodyconfidence #bootygains #powerfulwomen #howtolosefat #howtogetfit #consistencyiskey #fatlosshelp #workingonmyfitness #weightlossstruggle #fatlossjourney #fithealthyworkouts #workouttips #fitgirls #workoutideas #fatlosstips #workoutadvice

TRICEP PUSHDOWNS by @apfau
-
If you enjoy my content, make sure to follow me, @all_fitness89 for daily fitness content 😁.
-
Tricep pushdowns are one of my go to tricep isolation exercises. There are various attachments you can use including this rope. I prefer the rope when I’m doing higher reps because it really enables you to get a strong contraction in your tricep at the bottom when you spread the rope. This will also emphasize the medial head of the tricep a bit more compared with a bar attachment or if you choose not to spread the rope although any tricep pushdown will still hit both heads. Try holding it for a second for an extra burn.
-
If you are struggling with 𝐜𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐢𝐧𝐠 your 𝐊𝐚𝐜𝐫𝐚𝐬, setting up 𝐲𝐚𝐮𝐫 𝐝𝐢𝐞𝐭, and designing an 𝐞𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞 𝐰𝐚𝐫𝐀𝐚𝐮𝐭 𝐫𝐚𝐮𝐭𝐢𝐧𝐞, check out my 𝐞𝐛𝐚𝐚𝐀 by clicking the 𝐥𝐢𝐧𝐀 𝐢𝐧 𝐊𝐲 𝐛𝐢𝐚💪🏌.
-
If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching.
-
#tricepsworkout #triceps #workoutvideos #gymvideos #fitnessvideos #workouttips #workouttime #fitnesstips #exercisetips #tricep #tricepworkout #personaltrainer #fitnesstrainer #fitnesscoach #workoutadvice

TRICEP PUSHDOWNS by @apfau
-
If you enjoy my content, make sure to follow me, @all_fitness89 for daily fitness content 😁.
-
Tricep pushdowns are one of my go to tricep isolation exercises. There are various attachments you can use including this rope. I prefer the rope when I’m doing higher reps because it really enables you to get a strong contraction in your tricep at the bottom when you spread the rope. This will also emphasize the medial head of the tricep a bit more compared with a bar attachment or if you choose not to spread the rope although any tricep pushdown will still hit both heads. Try holding it for a second for an extra burn.
-
If you are struggling with 𝐜𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐢𝐧𝐠 your 𝐊𝐚𝐜𝐫𝐚𝐬, setting up 𝐲𝐚𝐮𝐫 𝐝𝐢𝐞𝐭, and designing an 𝐞𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞 𝐰𝐚𝐫𝐀𝐚𝐮𝐭 𝐫𝐚𝐮𝐭𝐢𝐧𝐞, check out my 𝐞𝐛𝐚𝐚𝐀 by clicking the 𝐥𝐢𝐧𝐀 𝐢𝐧 𝐊𝐲 𝐛𝐢𝐚💪🏌.
-
If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching.
-
#tricepsworkout #triceps #workoutvideos #gymvideos #fitnessvideos #workouttips #workouttime #fitnesstips #exercisetips #tricep #tricepworkout #personaltrainer #fitnesstrainer #fitnesscoach #workoutadvice

Bent over Rows @ 135 lbs Just trying To get better ....Shortly after this the drama began 😄

Check the live lol

10 thrusters 
10 pushups 
10 butterfly situps 
4 rounds for time 
#fitness #fitnessmotivation #workouts #workoutmotivation #fitpro #personaltrainer #onlinetraining #programs #fitnurse #fitteacher #fitstudent #advice #workoutadvice #exercise #exercisemotivation #exerciseadvice #exerciseideas #legacy #equation #legacyequationfitness

Bent over Rows @ 135 lbs Just trying To get better ....Shortly after this the drama began 😄

Check the live lol

10 thrusters
10 pushups
10 butterfly situps
4 rounds for time
#fitness #fitnessmotivation #workouts #workoutmotivation #fitpro #personaltrainer #onlinetraining #programs #fitnurse #fitteacher #fitstudent #advice #workoutadvice #exercise #exercisemotivation #exerciseadvice #exerciseideas #legacy #equation #legacyequationfitness

Stretching is good for the body and mind🥰! Remember a few minutes of exercise  is better than nothing!  Do you agree?😊
#HappyWeekend❀👍! —————————————
Photo 📷 taken at the @thebraziliancourt about one week ago. 
Workout t-shirt 👕@alala
Workout pants👖 @runningbare83 
Outfit from @carbon38 .
Sunglasses 🕶 @celine .
.
.
.
#jeanshafiroff #workoutmotivation #workoutadvice #somethingbetterthannothing #jeanshafiroffworkout #PalmBeach #ilovepalmbeach #iloveflorida #happyfriday #happysaturday #goodmorning #bemyfriend #jeanshafiroffstyle #palmtrees #stretching #stretch #thebraziliancourthotel #saturdayafternoon

Stretching is good for the body and mind🥰! Remember a few minutes of exercise is better than nothing! Do you agree?😊
#HappyWeekend ❀👍! —————————————
Photo 📷 taken at the @thebraziliancourt about one week ago.
Workout t-shirt 👕@alala
Workout pants👖 @runningbare83
Outfit from @carbon38 .
Sunglasses 🕶 @celine .
.
.
.
#jeanshafiroff #workoutmotivation #workoutadvice #somethingbetterthannothing #jeanshafiroffworkout #PalmBeach #ilovepalmbeach #iloveflorida #happyfriday #happysaturday #goodmorning #bemyfriend #jeanshafiroffstyle #palmtrees #stretching #stretch #thebraziliancourthotel #saturdayafternoon

Tap the link in my bio to check out my new video! -> @danteredgravestrength⁣
⁣
Push pull legs is a basic workout split that allows you to train different muscle groups in a way that prevents overlap. Push is for chest, shoulders, and triceps; pull is for back and biceps, and legs is obviously for your quads, hamstrings, and calves.⁣
⁣
It also saves you time by needing fewer warmup sets per session. Compound chest exercises such as bench press, incline bench, etc. are great warmups for shoulder work and triceps as well.⁣
Very similar to how squats are great warmups for hamstring and calf work as well.⁣
⁣
The reason Push Pull Legs is one of the absolute best splits you can do is because it helps manage fatigue and recovery.⁣
⁣
There's no rule that you have to train the same number of days per week after all. You could do your basic push pull legs over a week one week, and then do it twice the next week.⁣
⁣
Here's how I recommend setting this up, I'm going to give certain movements as examples but it's up to you to decide which exercises work the best for your specific structure. ⁣
⁣
Do the exercises that work best for your body! I can't stress this enough.⁣
⁣
Your first push workout will consist of 1 exercise for chest, shoulders, and triceps. I recommend picking big compound movements especially if you're a beginner!⁣
⁣
The next workout which will be Pull will consist of an exercise for your upper back, lats, and biceps.⁣
⁣
Your Leg workout is also very easy to set up, you pick one exercise for quads, hamstrings, and calves.⁣
⁣
Push Pull Legs is my favorite split and it saves a bunch of time and headache trying to setup a complete training program that covers all of your bases.

Tap the link in my bio to check out my new video! -> @danteredgravestrength ⁣
⁣
Push pull legs is a basic workout split that allows you to train different muscle groups in a way that prevents overlap. Push is for chest, shoulders, and triceps; pull is for back and biceps, and legs is obviously for your quads, hamstrings, and calves.⁣
⁣
It also saves you time by needing fewer warmup sets per session. Compound chest exercises such as bench press, incline bench, etc. are great warmups for shoulder work and triceps as well.⁣
Very similar to how squats are great warmups for hamstring and calf work as well.⁣
⁣
The reason Push Pull Legs is one of the absolute best splits you can do is because it helps manage fatigue and recovery.⁣
⁣
There's no rule that you have to train the same number of days per week after all. You could do your basic push pull legs over a week one week, and then do it twice the next week.⁣
⁣
Here's how I recommend setting this up, I'm going to give certain movements as examples but it's up to you to decide which exercises work the best for your specific structure. ⁣
⁣
Do the exercises that work best for your body! I can't stress this enough.⁣
⁣
Your first push workout will consist of 1 exercise for chest, shoulders, and triceps. I recommend picking big compound movements especially if you're a beginner!⁣
⁣
The next workout which will be Pull will consist of an exercise for your upper back, lats, and biceps.⁣
⁣
Your Leg workout is also very easy to set up, you pick one exercise for quads, hamstrings, and calves.⁣
⁣
Push Pull Legs is my favorite split and it saves a bunch of time and headache trying to setup a complete training program that covers all of your bases.

How do you prioritize your workouts?⁣
⁣
Compound fitness lifts such as squats, deadlifts, bench and military presses are shown to be a more effective way to prioritize your time at the gym. 🔥 ⁣
⁣
Major Benefits from performing compound lifts:⁣
⁣
💥 It provides a full-body workout ⁣
💥 Better muscle overload.⁣
💥 Faster results & progression for less time. ⁣
💥Burns more calories.⁣
💥Great cardiovascular benefits. ⁣
⁣
Isolation exercises should be a part of fitness routine but major overload should come from compound movements. ⁣
⁣
👉 Follow @fitness_invention for more fitness content. ⁣
⁣
👥 Tag a Friend ⁣
💻 Save to Look at it Later

How do you prioritize your workouts?⁣
⁣
Compound fitness lifts such as squats, deadlifts, bench and military presses are shown to be a more effective way to prioritize your time at the gym. 🔥 ⁣
⁣
Major Benefits from performing compound lifts:⁣
⁣
💥 It provides a full-body workout ⁣
💥 Better muscle overload.⁣
💥 Faster results & progression for less time. ⁣
💥Burns more calories.⁣
💥Great cardiovascular benefits. ⁣
⁣
Isolation exercises should be a part of fitness routine but major overload should come from compound movements. ⁣
⁣
👉 Follow @fitness_invention for more fitness content. ⁣
⁣
👥 Tag a Friend ⁣
💻 Save to Look at it Later

Yesterday's leg training was pretty basic. ⁣
⁣
Romanian Deadlift⁣
210 for 1 overwarmup⁣
2 sets@190x9, 7⁣
⁣
Leg Extensions ⁣
50x21, 18⁣
⁣
Single Leg Calf Raises⁣
BWx5⁣
⁣
Airdyne 10 minutes 3.5 miles⁣
⁣
Serious work to do on those calf raises for sure!⁣
⁣
All in all, training has been feeling awesome and I'm loving the new training program I've been developing. ⁣
⁣
I'm still progressing on my main movements and have only had to back off on squats and bench luckily. ⁣
⁣
All in all, life is good when training is good✌⁣

Yesterday's leg training was pretty basic. ⁣
⁣
Romanian Deadlift⁣
210 for 1 overwarmup⁣
2 sets@190x9 , 7⁣
⁣
Leg Extensions ⁣
50x21, 18⁣
⁣
Single Leg Calf Raises⁣
BWx5⁣
⁣
Airdyne 10 minutes 3.5 miles⁣
⁣
Serious work to do on those calf raises for sure!⁣
⁣
All in all, training has been feeling awesome and I'm loving the new training program I've been developing. ⁣
⁣
I'm still progressing on my main movements and have only had to back off on squats and bench luckily. ⁣
⁣
All in all, life is good when training is good✌⁣

Training abs should be like training any other muscle. You should be able to control it, as well as go heavy and not just hitting abs for hundreds of reps.
•
The key thing to build your abs are! For this specific demo, i used the reverse crunch. But the same concept stays the same for any ab movement like, crunches, leg raises, etc.
•
✅ The main goal when doing abs is to close the gap between your hips and your lower rib. Bring them as close together as possible. This means rounding that low back.
✅ You also want to control the movement as much as possible. This mean don’t let the low back arch when going back to the reset position.
•
Keep these two in mind and you’ll have a very effective ab set every set!
•
Make sure you go into a calorie deficit to drop your body fat percentage down so that you are able to see your abs!
•
•
•
•
•
•
•  #gymadvice #fitadvice #gymtips #gymtip #gymeducation #exercisetips #exercisetip #workouttip #workoutadvice #workouttipoftheday #fitnessadvice #fitnesstip #fitnesseducation #workoutidea #gymideas #trainingideas #gymworkouts #howtoexercise #exerciseguide #workoutguide #gymguide #strengthcoaching #howtoworkout #formcheck #absworkouts #absexercise #absexercises #howtogetabs

Training abs should be like training any other muscle. You should be able to control it, as well as go heavy and not just hitting abs for hundreds of reps.
•
The key thing to build your abs are! For this specific demo, i used the reverse crunch. But the same concept stays the same for any ab movement like, crunches, leg raises, etc.
•
✅ The main goal when doing abs is to close the gap between your hips and your lower rib. Bring them as close together as possible. This means rounding that low back.
✅ You also want to control the movement as much as possible. This mean don’t let the low back arch when going back to the reset position.
•
Keep these two in mind and you’ll have a very effective ab set every set!
•
Make sure you go into a calorie deficit to drop your body fat percentage down so that you are able to see your abs!
•
•
•
•
•
•
• #gymadvice #fitadvice #gymtips #gymtip #gymeducation #exercisetips #exercisetip #workouttip #workoutadvice #workouttipoftheday #fitnessadvice #fitnesstip #fitnesseducation #workoutidea #gymideas #trainingideas #gymworkouts #howtoexercise #exerciseguide #workoutguide #gymguide #strengthcoaching #howtoworkout #formcheck #absworkouts #absexercise #absexercises #howtogetabs

Fast Hands 👊👊👊
.
Looking for exercises to help you quicken up those shots? Here's a list of exercises to incorporate into your workouts to help: 
1. Fast push-ups will help you work on your explosiveness.
2. Jumping rope helps develop the muscle group responsible for fast and powerful punches, particularly the fast-twitch muscle fibers in your upper back and shoulders.
3. Core Exercises and Cardio sessions will ensure you've enough gas in the tank to keep throwing quick hands in later rounds. .
.
.
#themaclife #health #mcgregorfast #conormcgregor #training #fitness #runnersworld #goals #trainhard #workhard #beastmode #thenotoriousmma #workrate #workoutadvice #workouts #advice #motivation #healthadvice

Fast Hands 👊👊👊
.
Looking for exercises to help you quicken up those shots? Here's a list of exercises to incorporate into your workouts to help:
1. Fast push-ups will help you work on your explosiveness.
2. Jumping rope helps develop the muscle group responsible for fast and powerful punches, particularly the fast-twitch muscle fibers in your upper back and shoulders.
3. Core Exercises and Cardio sessions will ensure you've enough gas in the tank to keep throwing quick hands in later rounds. .
.
.
#themaclife #health #mcgregorfast #conormcgregor #training #fitness #runnersworld #goals #trainhard #workhard #beastmode #thenotoriousmma #workrate #workoutadvice #workouts #advice #motivation #healthadvice

💪𝐀𝐛 𝗪𝐚𝐫𝐀𝐚𝐮𝐭💪⁣
Swipe and Save for later 💯⁣
⁣
⁣
Here is a quick 3 exercise ab workout that shouldn’t take you more than 15 minutes to complete. I’ve been really slacking on training abs lately, but I’m getting back into the swing of things. Trying to train them 2-3 times a week now! ⁣
⁣
These exercises are some of my favorite core builders at the moment. The good thing about ab exercises is there are so many so it’s always good to try different movements throughout the week 💪⁣
⁣
⁣
𝘐𝘧 𝘺𝘰𝘶 𝘚𝘶𝘺𝘎 𝘞𝘢𝘯𝘵 𝘵𝘰 𝘎𝘊𝘊 𝘮𝘰𝘳𝘊 𝘈𝘣 𝘞𝘰𝘳𝘬𝘰𝘶𝘵𝘎 𝘭𝘪𝘬𝘊 𝘵𝘩𝘪𝘎, 𝘓𝘊𝘢𝘷𝘊 𝘢 𝘓𝘪𝘬𝘊, 𝘊𝘰𝘮𝘮𝘊𝘯𝘵, 𝘢𝘯𝘥 𝘚𝘢𝘷𝘊 𝘍𝘰𝘳 𝘓𝘢𝘵𝘊𝘳💯💪⁣
⁣
⁣
𝗪𝐎𝐑𝐊𝐎𝐔𝐓:⁣
⁣
1⃣ 𝐂𝐚𝐩𝐭𝐚𝐢𝐧𝐬 𝐂𝐡𝐚𝐢𝐫 𝐋𝐞𝐠 𝐑𝐚𝐢𝐬𝐞𝐬: 3 x 10-12 reps⁣
⁣
2⃣ 𝗪𝐞𝐢𝐠𝐡𝐭𝐞𝐝 𝐃𝐞𝐜𝐥𝐢𝐧𝐞 𝐂𝐫𝐮𝐧𝐜𝐡: 3 x 10-12 reps⁣
⁣
3⃣ 𝐘𝐚𝐠𝐚 𝐁𝐚𝐥𝐥 𝐒𝐢𝐭-𝐮𝐩𝐬: 3 x 12-15 reps⁣
⁣
⁣
⁣
⁣
⁣
Tags: #abworkouts #6packabs #absaremadeinkitchen #abtraining⁣
#saveit #fitnesstips #physiquefreak #getresults #pushyourself #workoutsesh #abstraining #beginnerworkout #workouttips #crunches #buildleanmuscle #alphaleteathletics #letsgetbettertogether #igfitlife #workoutvids #gymtips #flexonem #exerciseideas #gymvibez #swoleisthegoal #gymready #workoutadvice #flexfriday💪

💪𝐀𝐛 𝗪𝐚𝐫𝐀𝐚𝐮𝐭💪⁣
Swipe and Save for later 💯⁣
⁣
⁣
Here is a quick 3 exercise ab workout that shouldn’t take you more than 15 minutes to complete. I’ve been really slacking on training abs lately, but I’m getting back into the swing of things. Trying to train them 2-3 times a week now! ⁣
⁣
These exercises are some of my favorite core builders at the moment. The good thing about ab exercises is there are so many so it’s always good to try different movements throughout the week 💪⁣
⁣
⁣
𝘐𝘧 𝘺𝘰𝘶 𝘚𝘶𝘺𝘎 𝘞𝘢𝘯𝘵 𝘵𝘰 𝘎𝘊𝘊 𝘮𝘰𝘳𝘊 𝘈𝘣 𝘞𝘰𝘳𝘬𝘰𝘶𝘵𝘎 𝘭𝘪𝘬𝘊 𝘵𝘩𝘪𝘎, 𝘓𝘊𝘢𝘷𝘊 𝘢 𝘓𝘪𝘬𝘊, 𝘊𝘰𝘮𝘮𝘊𝘯𝘵, 𝘢𝘯𝘥 𝘚𝘢𝘷𝘊 𝘍𝘰𝘳 𝘓𝘢𝘵𝘊𝘳💯💪⁣
⁣
⁣
𝗪𝐎𝐑𝐊𝐎𝐔𝐓:⁣
⁣
1⃣ 𝐂𝐚𝐩𝐭𝐚𝐢𝐧𝐬 𝐂𝐡𝐚𝐢𝐫 𝐋𝐞𝐠 𝐑𝐚𝐢𝐬𝐞𝐬: 3 x 10-12 reps⁣
⁣
2⃣ 𝗪𝐞𝐢𝐠𝐡𝐭𝐞𝐝 𝐃𝐞𝐜𝐥𝐢𝐧𝐞 𝐂𝐫𝐮𝐧𝐜𝐡: 3 x 10-12 reps⁣
⁣
3⃣ 𝐘𝐚𝐠𝐚 𝐁𝐚𝐥𝐥 𝐒𝐢𝐭-𝐮𝐩𝐬: 3 x 12-15 reps⁣
⁣
⁣
⁣
⁣
⁣
Tags: #abworkouts #6packabs #absaremadeinkitchen #abtraining ⁣
#saveit #fitnesstips #physiquefreak #getresults #pushyourself #workoutsesh #abstraining #beginnerworkout #workouttips #crunches #buildleanmuscle #alphaleteathletics #letsgetbettertogether #igfitlife #workoutvids #gymtips #flexonem #exerciseideas #gymvibez #swoleisthegoal #gymready #workoutadvice #flexfriday 💪

𝗛𝗮𝗻𝗱𝘀 𝘂𝗜 𝗶𝗳 𝘆𝗌𝘂 𝘄𝗮𝗻𝘁 𝘁𝗌 𝗯𝗲 𝗮 𝗗.𝗜.𝗟.𝗙

Right, so for those that don’t know I am the proud owner of two basically grown adults!

𝗜 𝗞𝗻𝗌𝘄, 𝗜 𝗞𝗻𝗌𝘄, 𝘆𝗌𝘂’𝗿𝗲 𝗮𝗹𝗹 𝘀𝗵𝗌𝗰𝗞𝗲𝗱!

Get over it, it’s true!

My own 𝘁𝗿𝗮𝗻𝘀𝗳𝗌𝗿𝗺𝗮𝘁𝗶𝗌𝗻 was sparked by a desire to be able to keep up with my two kids and if I can do it, then you most certainly can too, 𝘄𝗶𝘁𝗵 𝗺𝘆 𝗵𝗲𝗹𝗜.

I’m going to keep this post brief.

I am looking for 𝗙𝗜𝗩𝗘 𝗗𝗔𝗗𝗊 who: - Are looking to upgrade their “Dad Bod”
- Get back their confidence
- Want to make their children proud of their achievement
- Do so 𝗪𝗜𝗧𝗛𝗢𝗚𝗧 having to spend hours away from them

I will share with you the 𝗘𝗫𝗔𝗖𝗧 step by step process that I have followed to achieve outstanding results with myself and previous clients.

Make an affordable change TODAY.

If you want to be part of this next intake or know someone that would benefit from this comment 𝗗𝗜𝗟𝗙 below and I’ll be in touch!

#dadsthatlift #transformations #dilf #gym #training #fitness #fatloss #weightloss #musclemass #gains #croydon #trainingincroydon #fitness #gym #workout #nutrition #diet #lean #tone #physique #progress #onlinetraining #onlinepersonaltrainer #health #healthyfood #fatloss #weightloss #musclegain #diettips #workouttips #dietadvice #workoutadvice #fitspo #motivation

𝗛𝗮𝗻𝗱𝘀 𝘂𝗜 𝗶𝗳 𝘆𝗌𝘂 𝘄𝗮𝗻𝘁 𝘁𝗌 𝗯𝗲 𝗮 𝗗.𝗜.𝗟.𝗙

Right, so for those that don’t know I am the proud owner of two basically grown adults!

𝗜 𝗞𝗻𝗌𝘄, 𝗜 𝗞𝗻𝗌𝘄, 𝘆𝗌𝘂’𝗿𝗲 𝗮𝗹𝗹 𝘀𝗵𝗌𝗰𝗞𝗲𝗱!

Get over it, it’s true!

My own 𝘁𝗿𝗮𝗻𝘀𝗳𝗌𝗿𝗺𝗮𝘁𝗶𝗌𝗻 was sparked by a desire to be able to keep up with my two kids and if I can do it, then you most certainly can too, 𝘄𝗶𝘁𝗵 𝗺𝘆 𝗵𝗲𝗹𝗜.

I’m going to keep this post brief.

I am looking for 𝗙𝗜𝗩𝗘 𝗗𝗔𝗗𝗊 who: - Are looking to upgrade their “Dad Bod”
- Get back their confidence
- Want to make their children proud of their achievement
- Do so 𝗪𝗜𝗧𝗛𝗢𝗚𝗧 having to spend hours away from them

I will share with you the 𝗘𝗫𝗔𝗖𝗧 step by step process that I have followed to achieve outstanding results with myself and previous clients.

Make an affordable change TODAY.

If you want to be part of this next intake or know someone that would benefit from this comment 𝗗𝗜𝗟𝗙 below and I’ll be in touch!

#dadsthatlift #transformations #dilf #gym #training #fitness #fatloss #weightloss #musclemass #gains #croydon #trainingincroydon #fitness #gym #workout #nutrition #diet #lean #tone #physique #progress #onlinetraining #onlinepersonaltrainer #health #healthyfood #fatloss #weightloss #musclegain #diettips #workouttips #dietadvice #workoutadvice #fitspo #motivation

💪🏌When the pump is so nasty, you grow a second tricep on your tricep...
(All jokes aside I‘m pretty sure that was a cramp...😅)
-
😏First workout after a 9-day break from the gym, during which I enjoyed lots of delicious food, resulted in what you see here without even training arms...😂
-
👉🏌The time off was needed, mentally as much as physically, since I was sick right before my trip and the UK weather didn‘t treat me very nicely either, so I was still carrying around somewhat of a cold.
I remember a few years ago I would‘ve lost my mind even thinking about taking one week off... -
😉That‘s a bit different now. I enjoy working out a lot, but in order to give it all you‘ve got for a certain period of time, you‘ll need some time off too. Nowadays I‘d rather spend one more day getting rid of a cold than forcing myself back into the gym and have an awful session.
🀯Also, even if I look a lot softer now, since I didn‘t track my food and didn‘t train, I was exactly the same weight this morning as before my trip. 
I also hit similar numbers in my training today, which really blows my mind but goes to show, that you won‘t sacrifice all your hard work just by taking a break like I used to think back in the days!
-
Outfit by @vqfit , use the link in my bio of you want to support me❀
-
💪🏌Interested in online coaching?
🔥Check out @gmfitcoaching for more details or send me a DM!

💪🏌When the pump is so nasty, you grow a second tricep on your tricep...
(All jokes aside I‘m pretty sure that was a cramp...😅)
-
😏First workout after a 9-day break from the gym, during which I enjoyed lots of delicious food, resulted in what you see here without even training arms...😂
-
👉🏌The time off was needed, mentally as much as physically, since I was sick right before my trip and the UK weather didn‘t treat me very nicely either, so I was still carrying around somewhat of a cold.
I remember a few years ago I would‘ve lost my mind even thinking about taking one week off... -
😉That‘s a bit different now. I enjoy working out a lot, but in order to give it all you‘ve got for a certain period of time, you‘ll need some time off too. Nowadays I‘d rather spend one more day getting rid of a cold than forcing myself back into the gym and have an awful session.
🀯Also, even if I look a lot softer now, since I didn‘t track my food and didn‘t train, I was exactly the same weight this morning as before my trip.
I also hit similar numbers in my training today, which really blows my mind but goes to show, that you won‘t sacrifice all your hard work just by taking a break like I used to think back in the days!
-
Outfit by @vqfit , use the link in my bio of you want to support me❀
-
💪🏌Interested in online coaching?
🔥Check out @gmfitcoaching for more details or send me a DM!

This masked defender just put a new YouTube video up, link in the bio!
If you are not gaining muscle, you are probably making one or more of these mistakes!

1. Not getting stronger
2. Not eating enough protein
3. Not enough volume
4. Not enough calories
5. Not enough frequency
6. Not good exercise selection
7. Not good intensity range 
8. Not a good RPE
9. Not good technique
10. Not enough sleep

For more details, check out the video, I go into each of these in detail. No bs, just useful, actionable, science based info!

#trainsmart #trainingadvice #trainingtips #injuryprevention #injury #workouttips #workoutadvice #buildingmuscle #musclebuilding #exercisetips #exerciseadvice #evidencebasedfitness #sciencebasedtraining #evidencebased #gains #getfit #instafit #knowyourgains #gymislife #gainz

This masked defender just put a new YouTube video up, link in the bio!
If you are not gaining muscle, you are probably making one or more of these mistakes!

1. Not getting stronger
2. Not eating enough protein
3. Not enough volume
4. Not enough calories
5. Not enough frequency
6. Not good exercise selection
7. Not good intensity range
8. Not a good RPE
9. Not good technique
10. Not enough sleep

For more details, check out the video, I go into each of these in detail. No bs, just useful, actionable, science based info!

#trainsmart #trainingadvice #trainingtips #injuryprevention #injury #workouttips #workoutadvice #buildingmuscle #musclebuilding #exercisetips #exerciseadvice #evidencebasedfitness #sciencebasedtraining #evidencebased #gains #getfit #instafit #knowyourgains #gymislife #gainz

Bulgarian Split Squats ❌❌✅
.
.
A great way to isolate each leg, bulgarian split squats will test your balance, so be patient with yourself! The placement of one foot on a bench behind you might feel unstable at first. Find the placement that works best for you and focus on slow, controlled reps using just your body weight to get started. As you get more advanced, you can hold weights at your side as shown in the last video. .
.
❌ 1: Partial reps. Slow down and aim for full, slow, controlled reps.
.
❌ 2: Leaning too far forward as you go down. While a slight lean forward is fine, avoid bending down as you perform your reps. .
.
✅: Back is straight (though a slight lean forward is fine too), not leaning too far forward on way down, slow, controlled reps. Start with just body weight and work your way up to holding weights at your side as shown here. .
.
.
🏷 Bookmark this for your next leg day! Have a ❌❌✅ exercise you wanna see? Drop it in the comments! 👇🏌👇🏌👇🏌.
.
💥 Last chance to get a workout a day delivered right to your email inbox! No credit card or first born required. Use the link in my bio to let me know you want em!💥 .
.
.
.
.
.
.
.
.
.
.
.
.
.
#MindStrongFitness
#getmindstrong
#workoutoftheday
#legdayworkout
#legday
#fitnessfam
#fitfam
#workouttips
#workoutadvice
#gottastartsomewhere
#progress
#progresspics
#trackingmacros
#gymhelp
#gymadvice
#settinggoals
#girlswholift
#girlswithbiceps
#newyearnewme
#squatvariations
#progressnotperfection
#bulgariansplitsquats
#gymtime

Bulgarian Split Squats ❌❌✅
.
.
A great way to isolate each leg, bulgarian split squats will test your balance, so be patient with yourself! The placement of one foot on a bench behind you might feel unstable at first. Find the placement that works best for you and focus on slow, controlled reps using just your body weight to get started. As you get more advanced, you can hold weights at your side as shown in the last video. .
.
❌ 1: Partial reps. Slow down and aim for full, slow, controlled reps.
.
❌ 2: Leaning too far forward as you go down. While a slight lean forward is fine, avoid bending down as you perform your reps. .
.
✅: Back is straight (though a slight lean forward is fine too), not leaning too far forward on way down, slow, controlled reps. Start with just body weight and work your way up to holding weights at your side as shown here. .
.
.
🏷 Bookmark this for your next leg day! Have a ❌❌✅ exercise you wanna see? Drop it in the comments! 👇🏌👇🏌👇🏌.
.
💥 Last chance to get a workout a day delivered right to your email inbox! No credit card or first born required. Use the link in my bio to let me know you want em!💥 .
.
.
.
.
.
.
.
.
.
.
.
.
.
#MindStrongFitness
#getmindstrong
#workoutoftheday
#legdayworkout
#legday
#fitnessfam
#fitfam
#workouttips
#workoutadvice
#gottastartsomewhere
#progress
#progresspics
#trackingmacros
#gymhelp
#gymadvice
#settinggoals
#girlswholift
#girlswithbiceps
#newyearnewme
#squatvariations
#progressnotperfection
#bulgariansplitsquats
#gymtime

🔊🆙
Let’s talk about pullups!🀑 Here’s a few quick tips and tricks that have helped me the past few months.
1⃣First and foremost; prioritise the movement. It may seem really obvious for most of you guys, but for some (myself included) it took quite a lot to switch out and start a pullday with pullups instead of deadlifts. If you do your pullups earlier in the workout, when you’re fresh, it’s way easier to progress. 
2⃣ Have a plan that consist of progressive overload! You don’t have to have a full programme to advance in pullups, but if you  just go in and hit the same 4x8 etc mid-workout every week, there’s really no way to progress😕
3⃣Small adjustments can make a big difference🧬 If you get stuck at a plateau you don’t seem get past, try making small adjustments. It doesn’t have to be much, just simple things like switching your grip a little, your grip width of even add some extra weight for a few reps. There’s a reason you have the old «You have to shock the muscle»-quote by Arnold himself🀪
✅ I, myself was stuck at around 10 reps for more than a year. I really plateaued and couldn’t get past that number, but thanks to these three (pretty obvious factors to be honest), I’ve progressed a lot the past couple of months.  I’m pretty sure I could hit at least 16 reps with good form at the moment

🔊🆙
Let’s talk about pullups!🀑 Here’s a few quick tips and tricks that have helped me the past few months.
1⃣First and foremost; prioritise the movement. It may seem really obvious for most of you guys, but for some (myself included) it took quite a lot to switch out and start a pullday with pullups instead of deadlifts. If you do your pullups earlier in the workout, when you’re fresh, it’s way easier to progress.
2⃣ Have a plan that consist of progressive overload! You don’t have to have a full programme to advance in pullups, but if you just go in and hit the same 4x8 etc mid-workout every week, there’s really no way to progress😕
3⃣Small adjustments can make a big difference🧬 If you get stuck at a plateau you don’t seem get past, try making small adjustments. It doesn’t have to be much, just simple things like switching your grip a little, your grip width of even add some extra weight for a few reps. There’s a reason you have the old «You have to shock the muscle»-quote by Arnold himself🀪
✅ I, myself was stuck at around 10 reps for more than a year. I really plateaued and couldn’t get past that number, but thanks to these three (pretty obvious factors to be honest), I’ve progressed a lot the past couple of months. I’m pretty sure I could hit at least 16 reps with good form at the moment

This lunge exercise requires balance. As I began (and yes, even throughout at times), I was wobbling and I had to stop and focus to regain my balance before continuing. 
Do you ever feel like your life is out of balance? I know sometimes I do. It can feel like too much time is spent on the mundane or unimportant and not enough time on the things I really care about. When this happens I feel like a small boat with an uneven load; some major change is needed to make sure I don't sink!

When your priorities feel out of whack, it's time to pause, breathe, and reassess what's really important to you. Then make some changes that line up with those priorities. Sometimes all it takes is a little time, a few small changes and your wobbly life will back in balance. 
#fitnessblogger #bodytransformation #fitnesschallenge #fitnessaddicted
#girlswholiftheavy #gymlovers #gymstyle #gymtime💪#gymoutfit
#gym💪💪#gymaddicts #gymholic
#gymlife💪#healthandbeauty
#gymtrainer #gymtrainers #gymtrainer💪#getstronger #getfittoday
#balance #neverstoptrying #fitnessadvice #workoutadvice #womenwhotrain #riseupstrengthpt #riseup2020 #bodylab #thebodylabonline #metabolicmomentum #liquidgold

This lunge exercise requires balance. As I began (and yes, even throughout at times), I was wobbling and I had to stop and focus to regain my balance before continuing.
Do you ever feel like your life is out of balance? I know sometimes I do. It can feel like too much time is spent on the mundane or unimportant and not enough time on the things I really care about. When this happens I feel like a small boat with an uneven load; some major change is needed to make sure I don't sink!

When your priorities feel out of whack, it's time to pause, breathe, and reassess what's really important to you. Then make some changes that line up with those priorities. Sometimes all it takes is a little time, a few small changes and your wobbly life will back in balance.
#fitnessblogger #bodytransformation #fitnesschallenge #fitnessaddicted
#girlswholiftheavy #gymlovers #gymstyle #gymtime 💪 #gymoutfit
#gym 💪💪 #gymaddicts #gymholic
#gymlife 💪 #healthandbeauty
#gymtrainer #gymtrainers #gymtrainer 💪 #getstronger #getfittoday
#balance #neverstoptrying #fitnessadvice #workoutadvice #womenwhotrain #riseupstrengthpt #riseup2020 #bodylab #thebodylabonline #metabolicmomentum #liquidgold

TRAPS - IF YOU WANT TO BUILD THEM - TRAIN THEM.
.
This is a very strong muscle group and you can lift a lot of weight with this exercise, focus on variation as well as weight.
.
Barbell shrugs - wide grip - heavy weight 6-10 REPS
Barbell shrugs - narrow grip - moderate weight 8-12 REPS
Smith machine - behind back - lighter weight 10-15 REPS
Dumbbell shrugs - Vary weight light to heavy
Plate shrugs - 20 kg plate 5-10 second hold at the top
.
Put in some variation with weights and different exercises, you could do 1 heavy session per week and 1 lighter session per week. Use progressive overload and increase the weight every week. Then watch for the results....
.
.
.
.
#shoulder #shoulderworkout #bouldershoulders #shoulderworkout⁣s #pumpchasers #shoulderexercises #letsgetbettertogether #saveit #deltsfordays  #upperbodyday #workoutsesh #igfitlife #workoutvids #gymtips #exerciseideas #shoulderboulders #gymvibez #swoleisthegoal #shoulderpump⁣
#gymready #workoutadvice #shoulderstrength ⁣#mindmuscleconnection #weekendworkouts #shoulderpump⁣
#workoutforbeginners #everydayisarmday

TRAPS - IF YOU WANT TO BUILD THEM - TRAIN THEM.
.
This is a very strong muscle group and you can lift a lot of weight with this exercise, focus on variation as well as weight.
.
Barbell shrugs - wide grip - heavy weight 6-10 REPS
Barbell shrugs - narrow grip - moderate weight 8-12 REPS
Smith machine - behind back - lighter weight 10-15 REPS
Dumbbell shrugs - Vary weight light to heavy
Plate shrugs - 20 kg plate 5-10 second hold at the top
.
Put in some variation with weights and different exercises, you could do 1 heavy session per week and 1 lighter session per week. Use progressive overload and increase the weight every week. Then watch for the results....
.
.
.
.
#shoulder #shoulderworkout #bouldershoulders #shoulderworkout ⁣s #pumpchasers #shoulderexercises #letsgetbettertogether #saveit #deltsfordays #upperbodyday #workoutsesh #igfitlife #workoutvids #gymtips #exerciseideas #shoulderboulders #gymvibez #swoleisthegoal #shoulderpump ⁣
#gymready #workoutadvice #shoulderstrength ⁣ #mindmuscleconnection #weekendworkouts #shoulderpump ⁣
#workoutforbeginners #everydayisarmday

Exercise spotlight: Deadlift Isometric
Well... Gotta be creative without a gym. These won't be nearly as good as normal deadlifts, but they're better than nothing!

I suggest shorter 5-10 second efforts with equal breaks.

Everything that applies to the start position of a normal deadlift applies here-keep your back in a fixed position and brace. Slight upper back rounding is OK, but keep your lower back neutral.

Activate your lats to keep the bar close. Even if it's obviously not going anywhere 😁😁 #deadlift #trainsmart #deadlifts #workouttips #workoutadvice #deadliftisometric #isometrics #isometric #hamstrings #glutes #lowerbody #legs #legday #legworkout #lowerback #isometrictraining #isometricstrength #isometricexercise #bodyweightworkout #bodyweightexercises #homeworkout #hiphinge #hiphinge101

Exercise spotlight: Deadlift Isometric
Well... Gotta be creative without a gym. These won't be nearly as good as normal deadlifts, but they're better than nothing!

I suggest shorter 5-10 second efforts with equal breaks.

Everything that applies to the start position of a normal deadlift applies here-keep your back in a fixed position and brace. Slight upper back rounding is OK, but keep your lower back neutral.

Activate your lats to keep the bar close. Even if it's obviously not going anywhere 😁😁 #deadlift #trainsmart #deadlifts #workouttips #workoutadvice #deadliftisometric #isometrics #isometric #hamstrings #glutes #lowerbody #legs #legday #legworkout #lowerback #isometrictraining #isometricstrength #isometricexercise #bodyweightworkout #bodyweightexercises #homeworkout #hiphinge #hiphinge101

🇺🇞 Shit happens, that's life, and your lifting days are on hold. What you need to do then is be patient and not get crazy and stupid and jeopardize your recovery. If you trained hard and consistently over the years, your muscles aren't going to just disappear. Concentrate on your recovery, fill your time with other hobbies besides gym you might have and didn't have time to pursue and, I must repeat once again, be patient.
I had surgery which left me unable to train for 2 months. So two months of extremely sedentary lifestyle. By my experience the first thing to go are your biggest lifts. So you can forget (for a time being) about the weights you were lifting for 2-6 reps. Your muscular endurance is going to suffer also, so you are going to do lower reps in you subsequent sets than before.
Rule of thumb is that you need to take it slowly for as long as you were out. But that's too much if you ask me, for 2 months out I expect 1 month is going to be enough to get me where I was. But you NEED to have a period of recovery where you start easy and continuously work your weights up! Don't just jump right in and hurt yourself!
.
🇭🇷 Hrvatski prijevod u komentaru 🙂
.
#fitness #fitnessadvice #fitnessmotivation #training #trainingadvice #trainingmotivation #workout #workoutadvice #workoutmotivation #weightlifting #weightliftingadvice #weightliftingmotivation #gym #exercise #motivation #gymmotivation #fitnesstips #trainingtips #workouttips #weightliftingtips #motivate #gainz #gains #backtothegym #surgeryrecovery #surgery #gettingstronger #gettingbackontrack #gettinginshape #riseup

🇺🇞 Shit happens, that's life, and your lifting days are on hold. What you need to do then is be patient and not get crazy and stupid and jeopardize your recovery. If you trained hard and consistently over the years, your muscles aren't going to just disappear. Concentrate on your recovery, fill your time with other hobbies besides gym you might have and didn't have time to pursue and, I must repeat once again, be patient.
I had surgery which left me unable to train for 2 months. So two months of extremely sedentary lifestyle. By my experience the first thing to go are your biggest lifts. So you can forget (for a time being) about the weights you were lifting for 2-6 reps. Your muscular endurance is going to suffer also, so you are going to do lower reps in you subsequent sets than before.
Rule of thumb is that you need to take it slowly for as long as you were out. But that's too much if you ask me, for 2 months out I expect 1 month is going to be enough to get me where I was. But you NEED to have a period of recovery where you start easy and continuously work your weights up! Don't just jump right in and hurt yourself!
.
🇭🇷 Hrvatski prijevod u komentaru 🙂
.
#fitness #fitnessadvice #fitnessmotivation #training #trainingadvice #trainingmotivation #workout #workoutadvice #workoutmotivation #weightlifting #weightliftingadvice #weightliftingmotivation #gym #exercise #motivation #gymmotivation #fitnesstips #trainingtips #workouttips #weightliftingtips #motivate #gainz #gains #backtothegym #surgeryrecovery #surgery #gettingstronger #gettingbackontrack #gettinginshape #riseup

🙌WIDE BACK WORKOUT🙌 👈🏜SWIPE AND LEFT AND SAVE THIS FOR YOURSELF OR SHARE IT TO YOUR FRIENDS. 💪🏟"EAT CLEAN. TRAIN MEAN. GET LEAN."💪🏟 🀟The main thing I wanted to get when I first started weight lifting was more width to my back. Wider back help creates the illusion of a smaller waist. Here are a few exercises you could add to your routine for wider back. 60-90 secs rest for each exercises.

1⃣Wide pullup - 4 of 10,10,8,8 reps.
2⃣Barbell Row (Overhand Grip) - 4 of 16,12,10,8 reps.
3⃣Wide Lat pulldown - 4 of 16,12,10,8 reps.
4⃣Sitting Straight bar row (underhand grip) - 4 sets of 16,12,10,8 reps.
5⃣Straight arm pulldown - 4 sets of 16,12,10,8 reps. 🙏If you enjoy my workouts let me know in the comments!🙏 #gym #fitness #wideback #backday #backworkout #latworkout #smallwaist #healthylife #fitsta #workoutadvice #functionalstrength #trainsmarter #befitvideos #puregym #gymvideo #pumpingiron #feeltheburn #gettingstronger #strongereveryday💪 #fitnessaddicts #backexercises #backdayworkout

🙌WIDE BACK WORKOUT🙌 👈🏜SWIPE AND LEFT AND SAVE THIS FOR YOURSELF OR SHARE IT TO YOUR FRIENDS. 💪🏟"EAT CLEAN. TRAIN MEAN. GET LEAN."💪🏟 🀟The main thing I wanted to get when I first started weight lifting was more width to my back. Wider back help creates the illusion of a smaller waist. Here are a few exercises you could add to your routine for wider back. 60-90 secs rest for each exercises.

1⃣Wide pullup - 4 of 10,10,8,8 reps.
2⃣Barbell Row (Overhand Grip) - 4 of 16,12,10,8 reps.
3⃣Wide Lat pulldown - 4 of 16,12,10,8 reps.
4⃣Sitting Straight bar row (underhand grip) - 4 sets of 16,12,10,8 reps.
5⃣Straight arm pulldown - 4 sets of 16,12,10,8 reps. 🙏If you enjoy my workouts let me know in the comments!🙏 #gym #fitness #wideback #backday #backworkout #latworkout #smallwaist #healthylife #fitsta #workoutadvice #functionalstrength #trainsmarter #befitvideos #puregym #gymvideo #pumpingiron #feeltheburn #gettingstronger #strongereveryday 💪 #fitnessaddicts #backexercises #backdayworkout

Muscle Building Combo For Legs & 🍑(Swipe Right for the Gainz process ➡)
.
.
Barbell Squat - 15 Pause Reps +
Reverse Lunge w/ knee raise - 8 each leg
(Rest 30-120 seconds) .
.
then repeat 3-5 rounds for max Gainzzzz 🔥🊵🊿
.
.
P. S - I double dare you to try this Superset for at least 3 rounds resting no more than 60 seconds between sets 😝🔥 .
.
.
#fitnesstips #musclebuilding #legs #glutes #workout #workoutadvice #gymtips #gym #gymmotivation #bodybuilding #exercise #fitness #legday #legworkout #buildmuscle

Muscle Building Combo For Legs & 🍑(Swipe Right for the Gainz process ➡)
.
.
Barbell Squat - 15 Pause Reps +
Reverse Lunge w/ knee raise - 8 each leg
(Rest 30-120 seconds) .
.
then repeat 3-5 rounds for max Gainzzzz 🔥🊵🊿
.
.
P. S - I double dare you to try this Superset for at least 3 rounds resting no more than 60 seconds between sets 😝🔥 .
.
.
#fitnesstips #musclebuilding #legs #glutes #workout #workoutadvice #gymtips #gym #gymmotivation #bodybuilding #exercise #fitness #legday #legworkout #buildmuscle

Follow @fitness.culture1 Posted @withregram • @sophiajwax Your body desperately wants balance.
.
But right now it’s been swinging wildly back and forth between two extremes.
.
You are either in starving yourself/restricting by cutting out entire food groups or calories or you’re binging/overeating.
.
You are tired all the time. Your body is taxed from trying to compensate and regulate all the ups and downs and you are fed up.
.
You’re frustrated and it feels like you will never be able to stop the binges from coming.
.
You wish that you could just have more will power. You could just restrict a bit longer.
.
Stop getting in your own way.
.
I want to remind you that your anxiety, your ed voice, your depression is lying to you.
.
Not only are you capable of recovery and living a fulfilling life but you are capable of accomplishing great, beautiful, and amazing things.
.
You are *not* broken.
.
You are *not* a burden.
.
You are *not* something that needs fixing.
.
You are *not* your disorder.
.
Who can relate and who is ready for change!?
.
.
#endthestigma #endthestigmaofmentalhealth #edrecovery #recovery #bodypositivity #bingeeatingrecovery #girlswholiftheavy #fitchick #fatlosscoach #beauty #bodylove #selflove #anxietyrelief #depressionhelp #workoutideas #fatlosstips #workoutadvice #weightlosshelp #transformationcoach #weightlosscoach #gymworkouts #conditioningworkout #bodytransformations #transformationchallenge #healthyandhappy

Follow @fitness.culture1 Posted @withregram • @sophiajwax Your body desperately wants balance.
.
But right now it’s been swinging wildly back and forth between two extremes.
.
You are either in starving yourself/restricting by cutting out entire food groups or calories or you’re binging/overeating.
.
You are tired all the time. Your body is taxed from trying to compensate and regulate all the ups and downs and you are fed up.
.
You’re frustrated and it feels like you will never be able to stop the binges from coming.
.
You wish that you could just have more will power. You could just restrict a bit longer.
.
Stop getting in your own way.
.
I want to remind you that your anxiety, your ed voice, your depression is lying to you.
.
Not only are you capable of recovery and living a fulfilling life but you are capable of accomplishing great, beautiful, and amazing things.
.
You are *not* broken.
.
You are *not* a burden.
.
You are *not* something that needs fixing.
.
You are *not* your disorder.
.
Who can relate and who is ready for change!?
.
.
#endthestigma #endthestigmaofmentalhealth #edrecovery #recovery #bodypositivity #bingeeatingrecovery #girlswholiftheavy #fitchick #fatlosscoach #beauty #bodylove #selflove #anxietyrelief #depressionhelp #workoutideas #fatlosstips #workoutadvice #weightlosshelp #transformationcoach #weightlosscoach #gymworkouts #conditioningworkout #bodytransformations #transformationchallenge #healthyandhappy

Is it even a successful workout if I didn’t mess with Aubrie? Nope. Save this full body workout for later and give it a try.
.
3x12: Toes Elevated RDL.
.
3x10: Machine Row.
.
3x10: Rear Delt Fly.
.
3x10: Cable Fly.
.
3x10: Overhead Tricep Extension.
.
3x10: DB Drag Curl.
.
3x12: Weighted Sissy Squats.
.
.
Give it a try and let me know what you think.
.
Pump by @pescience discount code ‘brad’. Headphone covers by @beat.kicks discount code ‘aubrie’. Tank by @pacsun. Joggers by @alphalete. Shoes by @nobullproject.
.
.
.
.
.
#fullbodyworkout #swipeworkout #swipethroughworkout #determineyourworth #youareworthit #workouthelp #workoutadvice #flex #fitdude #fitnessjourney

Is it even a successful workout if I didn’t mess with Aubrie? Nope. Save this full body workout for later and give it a try.
.
3x12: Toes Elevated RDL.
.
3x10: Machine Row.
.
3x10: Rear Delt Fly.
.
3x10: Cable Fly.
.
3x10: Overhead Tricep Extension.
.
3x10: DB Drag Curl.
.
3x12: Weighted Sissy Squats.
.
.
Give it a try and let me know what you think.
.
Pump by @pescience discount code ‘brad’. Headphone covers by @beat.kicks discount code ‘aubrie’. Tank by @pacsun . Joggers by @alphalete . Shoes by @nobullproject .
.
.
.
.
.
#fullbodyworkout #swipeworkout #swipethroughworkout #determineyourworth #youareworthit #workouthelp #workoutadvice #flex #fitdude #fitnessjourney

Great post by @realmattwenning on proper wrist position during the bench press. Keeping wrists straight helps to create a stronger and more stable position at the wrist. This not only will help you to lift more but will also place you at less risk for wrist pain.
.
.
.
#health #fitness #workout #workouttips #workoutadvice #benchpress #benchpresstips #onlinecoaching #onlinetraining #strength #wristpain #workoutinyourpocket

Great post by @realmattwenning on proper wrist position during the bench press. Keeping wrists straight helps to create a stronger and more stable position at the wrist. This not only will help you to lift more but will also place you at less risk for wrist pain.
.
.
.
#health #fitness #workout #workouttips #workoutadvice #benchpress #benchpresstips #onlinecoaching #onlinetraining #strength #wristpain #workoutinyourpocket

How To Actually Do A Proper Sit-Up! 💪🏌⁣
⁣
Tag someone who should see this! 👀⁣
⁣
Why a video for sit-ups? They’re pretty simple right???⁣
⁣
Welp... 😅⁣
⁣
You would think so! Until you’re in the gym long enough to realize this is probably the most butchered exercise out there lol ⁣
⁣
Here are some things NOT to do and some tips to perform a proper sit-up 👇🏌⁣
⁣
❌ WHAT NOT TO DO ❌⁣
⁣
If you look like you’re doing some sort of lying down running man, or other old school dance 😂 you’re doing it wrong! This includes pulling on your head and really forcing yourself up to complete a rep. ⁣
⁣
 Another common mistake is to really swing your arms up to create momentum, which honestly takes any benefits away from doing the exercise. ⁣
⁣
✅ WHAT TO DO ✅⁣
⁣
Really focus on CONTROL. You should be moving slowly while doing sit-ups. This puts the focus and tension on your abs, you know the muscles that you want to be working with this exercise 😂⁣
⁣
Also, control the lowering down to finish each rep. This puts extra tension on the muscle and you’ll feel a steady burn while doing so 🔥⁣
⁣
#jsfit

How To Actually Do A Proper Sit-Up! 💪🏌⁣
⁣
Tag someone who should see this! 👀⁣
⁣
Why a video for sit-ups? They’re pretty simple right???⁣
⁣
Welp... 😅⁣
⁣
You would think so! Until you’re in the gym long enough to realize this is probably the most butchered exercise out there lol ⁣
⁣
Here are some things NOT to do and some tips to perform a proper sit-up 👇🏌⁣
⁣
❌ WHAT NOT TO DO ❌⁣
⁣
If you look like you’re doing some sort of lying down running man, or other old school dance 😂 you’re doing it wrong! This includes pulling on your head and really forcing yourself up to complete a rep. ⁣
⁣
Another common mistake is to really swing your arms up to create momentum, which honestly takes any benefits away from doing the exercise. ⁣
⁣
✅ WHAT TO DO ✅⁣
⁣
Really focus on CONTROL. You should be moving slowly while doing sit-ups. This puts the focus and tension on your abs, you know the muscles that you want to be working with this exercise 😂⁣
⁣
Also, control the lowering down to finish each rep. This puts extra tension on the muscle and you’ll feel a steady burn while doing so 🔥⁣
⁣
#jsfit

Thanks to today's carousel, you now know the benefits of skipping rope so you now have something else to skip out on other than your children, you delinquent fuck! PAY YOUR CHILD SUPPORT!!! 🀬

If the slides aren't enough (they very well should be) and you need even more information, I don't know what to tell you because I haven't written on this subject in greater depth yet so I can't direct you to click the link in my bio to go to a specific page on monsterlonge.com to read more about it.

Neither can I tell you to DM me for a direct link to the article if it's too much work to punch into your browser the web address that I would've provided.

However, while I can't tell you to do any of that shit, what I can tell you to do is to DM me if you have any questions and don't feel like waiting until Sunday for the weekly Q&A session in my story.

Shit, I'm lonely as fuck, so you can DM me about anything really — just keep it classy, people!

Monster
XOXOX
—
TAGS: #burncalories #cardiosucks #exerciseadvice #exercisehelp #exercisetips #fatlossadvice #fatlosshelp #fatlosstips #fitness101 #fitnessadvice #fitnesshelp #fitnessinfo #fitnessinformation #fitnesstips #fittips #gymadvice #gymhelp #gymtips #jumpingrope #jumprope #jumpropeworkout #jumproping #skippingrope #totalbodyworkout #weightlossadvice #weightlosshelp #weightlosstips #workoutadvice #workouthelp #workouttips

Thanks to today's carousel, you now know the benefits of skipping rope so you now have something else to skip out on other than your children, you delinquent fuck! PAY YOUR CHILD SUPPORT!!! 🀬

If the slides aren't enough (they very well should be) and you need even more information, I don't know what to tell you because I haven't written on this subject in greater depth yet so I can't direct you to click the link in my bio to go to a specific page on monsterlonge.com to read more about it.

Neither can I tell you to DM me for a direct link to the article if it's too much work to punch into your browser the web address that I would've provided.

However, while I can't tell you to do any of that shit, what I can tell you to do is to DM me if you have any questions and don't feel like waiting until Sunday for the weekly Q&A session in my story.

Shit, I'm lonely as fuck, so you can DM me about anything really — just keep it classy, people!

Monster
XOXOX
—
TAGS: #burncalories #cardiosucks #exerciseadvice #exercisehelp #exercisetips #fatlossadvice #fatlosshelp #fatlosstips #fitness101 #fitnessadvice #fitnesshelp #fitnessinfo #fitnessinformation #fitnesstips #fittips #gymadvice #gymhelp #gymtips #jumpingrope #jumprope #jumpropeworkout #jumproping #skippingrope #totalbodyworkout #weightlossadvice #weightlosshelp #weightlosstips #workoutadvice #workouthelp #workouttips

How many times a week do you normally train abs/core?? I’ve been directly hitting them at least 3-4 times a week and then indirectly hitting them pretty much every day 💪🏻 ⬇⬇Lemme know down below how many times you hit abs/core ⬇⬇
⠀
⠀
This Russian twist variation is a great way to hit your obliques and train your control of your core 💪🏻 It’s pretty tough to keep your balance through out the whole movement so really focus on keeping your feet off the ground and focusing on staying in control! ⠀
Do be afraid to try different things inside the gym! Try and get outside your comfort zone, the more uncomfortable you are the more growth that will happen! Try new things out and change it up alittle 💪🏻
⠀
Check out my page if you wanna see more! I’ll be making videos going over exactly how I lost 150lbs and more! I also post tips, workouts, and advice to my story daily! Don’t miss out!! Have a great day!

How many times a week do you normally train abs/core?? I’ve been directly hitting them at least 3-4 times a week and then indirectly hitting them pretty much every day 💪🏻 ⬇⬇Lemme know down below how many times you hit abs/core ⬇⬇
⠀
⠀
This Russian twist variation is a great way to hit your obliques and train your control of your core 💪🏻 It’s pretty tough to keep your balance through out the whole movement so really focus on keeping your feet off the ground and focusing on staying in control! ⠀
Do be afraid to try different things inside the gym! Try and get outside your comfort zone, the more uncomfortable you are the more growth that will happen! Try new things out and change it up alittle 💪🏻
⠀
Check out my page if you wanna see more! I’ll be making videos going over exactly how I lost 150lbs and more! I also post tips, workouts, and advice to my story daily! Don’t miss out!! Have a great day!

If someone were to ask me what is the best way to achieve fat loss, my first response would be to find something that works for them. There are a lot of different approaches out there that could work and there isn’t one better than the other. They all have one thing in common which is a caloric deficit. It’s important to find what works for you, what you can sustain, and what you can be consistent in. Happy Thursday friends! .
.
.
Link in bio for 1 on 1 Online Coaching.
.
.
.
.
.
.
#workoutadvice #gymgains #fitnesshelp #fitnessbeginner #workoutprogress #gymwork #gymtimes #fatlosstips #fitjournal #workoutdaily #gymgirlsdaily #fitchics #getfitwithme #getfitforlife #fitnesstip #gymgrind #fitgoal #womenandweights #leggains #fitfashion #gymoutfits #coloradofitness #balancelifestyle #fortcollinsfitness #coloradogirl #coloradofit #gymprogress #fitnessfashiongym

If someone were to ask me what is the best way to achieve fat loss, my first response would be to find something that works for them. There are a lot of different approaches out there that could work and there isn’t one better than the other. They all have one thing in common which is a caloric deficit. It’s important to find what works for you, what you can sustain, and what you can be consistent in. Happy Thursday friends! .
.
.
Link in bio for 1 on 1 Online Coaching.
.
.
.
.
.
.
#workoutadvice #gymgains #fitnesshelp #fitnessbeginner #workoutprogress #gymwork #gymtimes #fatlosstips #fitjournal #workoutdaily #gymgirlsdaily #fitchics #getfitwithme #getfitforlife #fitnesstip #gymgrind #fitgoal #womenandweights #leggains #fitfashion #gymoutfits #coloradofitness #balancelifestyle #fortcollinsfitness #coloradogirl #coloradofit #gymprogress #fitnessfashiongym

All sets and reps are given for each exercise, including the full workout written out at the end for you to screenshot and take to the gym to try yourself. Get after it! 🊁🔥⁣
⁣
@bobbyphysique 🏋🏜‍♂🍌⁣⁣
@thewinnersmanual 📖✚⁣⁣
@plantstrengthradio 👚🏜‍💻🎙⁣
@plantstrengthfoods 🌿🌎⁣
@plantstrengthblueprint 👚🏜‍🏫⚡⁣⁣⁣
@plantstrengthperformance 🌱💪🏌⁣
⁣
winnersmanual.com⁣
plantstrengthradio.com⁣
plantstrengthblueprint.com⁣
plantstrengthperformance.com

All sets and reps are given for each exercise, including the full workout written out at the end for you to screenshot and take to the gym to try yourself. Get after it! 🊁🔥⁣
⁣
@bobbyphysique 🏋🏜‍♂🍌⁣⁣
@thewinnersmanual 📖✚⁣⁣
@plantstrengthradio 👚🏜‍💻🎙⁣
@plantstrengthfoods 🌿🌎⁣
@plantstrengthblueprint 👚🏜‍🏫⚡⁣⁣⁣
@plantstrengthperformance 🌱💪🏌⁣
⁣
winnersmanual.com⁣
plantstrengthradio.com⁣
plantstrengthblueprint.com⁣
plantstrengthperformance.com

All sets and reps are given for each exercise, including the full workout written out at the end for you to screenshot and take to the gym to try yourself. Get after it! 🊁🔥⁣
⁣
@bobbyphysique 🏋🏜‍♂🍌⁣⁣
@thewinnersmanual 📖✚⁣⁣
@plantstrengthradio 👚🏜‍💻🎙⁣
@plantstrengthfoods 🌿🌎⁣
@plantstrengthblueprint 👚🏜‍🏫⚡⁣⁣⁣
@plantstrengthperformance 🌱💪🏌⁣
⁣
winnersmanual.com⁣
plantstrengthradio.com⁣
plantstrengthblueprint.com⁣
plantstrengthperformance.com

All sets and reps are given for each exercise, including the full workout written out at the end for you to screenshot and take to the gym to try yourself. Get after it! 🊁🔥⁣
⁣
@bobbyphysique 🏋🏜‍♂🍌⁣⁣
@thewinnersmanual 📖✚⁣⁣
@plantstrengthradio 👚🏜‍💻🎙⁣
@plantstrengthfoods 🌿🌎⁣
@plantstrengthblueprint 👚🏜‍🏫⚡⁣⁣⁣
@plantstrengthperformance 🌱💪🏌⁣
⁣
winnersmanual.com⁣
plantstrengthradio.com⁣
plantstrengthblueprint.com⁣
plantstrengthperformance.com

🚚Control Your Weight!🚚
.
This applies to every exercise you do in the gym!
.
The first video shows correct form, in this instance for leg extensions.  The muscle group being worked here is the legs, more specifically the quadriceps.
.
From this, only the quadriceps are working and controlling the weight, no momentum or swinging is being used and thus resulting in the quads receiving complete time under tension in a controlled manner and no compensation from other muscles.
.
The second video, showing bad form, exemplifies using momentum, swinging the weight and the body forward, thus taking the weight off the muscles you are working and risking an injury.
.
This is not correct and can cause serious long term injuries if performed consistently and you will not receive the benefits.
.
Before increasing weight or trying a new exercise, make sure your form is correct! 
#form #formcheck #formtips #workouttips #workoutadvice #gymadvice #gymsharktrain #gymshark66 #gymshark #fitnessadvice #fitness #fitnesstips #legday #legworkout #legextension #quads #instagram #instagood #instafit #instalife #like #follow #motivation #gymmotivation #workoutmotivation #fitnessjourney #squats #deadlifts #deadlift #gymhelp

🚚Control Your Weight!🚚
.
This applies to every exercise you do in the gym!
.
The first video shows correct form, in this instance for leg extensions. The muscle group being worked here is the legs, more specifically the quadriceps.
.
From this, only the quadriceps are working and controlling the weight, no momentum or swinging is being used and thus resulting in the quads receiving complete time under tension in a controlled manner and no compensation from other muscles.
.
The second video, showing bad form, exemplifies using momentum, swinging the weight and the body forward, thus taking the weight off the muscles you are working and risking an injury.
.
This is not correct and can cause serious long term injuries if performed consistently and you will not receive the benefits.
.
Before increasing weight or trying a new exercise, make sure your form is correct!
#form #formcheck #formtips #workouttips #workoutadvice #gymadvice #gymsharktrain #gymshark66 #gymshark #fitnessadvice #fitness #fitnesstips #legday #legworkout #legextension #quads #instagram #instagood #instafit #instalife #like #follow #motivation #gymmotivation #workoutmotivation #fitnessjourney #squats #deadlifts #deadlift #gymhelp

As a long term volleyball player I tend to need to focus on the toes of my shoes. It’s not that I blame the game but ya it’s die hard. .
These shoes were the first shoes I purchased after I had my son, you’re probably thinking... out of all the things to remember, why that!? I was blessed with an entire new shoe size after giving birth, yes, you read that... it’s a thing 🙄. .
I’ve had this style shoe before so I thought what the heck, they’re on clearance why not!?.. well they were white. So they sat in the back of the closet until I told myself I was worth it & I deserved to do something that made me, me. & that my friends is volleyball. .
After I swam through the doubts of postpartum depression I found myself missing the whole sport, even the suicides at practices 😳🀯 everything about the court shaped me into the person I am today.
.
Point of this story, these shoes & their torn toes put me in a place where I started realizing that I needed to be better to my body & take the time for me. It’s important and easy to forget about yourself. These torn toes remind me that form is important & to not treat my weak leg any different, building strength and power comes from correct form. .
So even if today is not your day, your week, or your year, I’m still going to be here. If your hesitation is succeeded with a home gym, come on over & ill prove you wrong.. ((that thought was 100% me)) .
#mombrain #foodforthought #bekindtoyourself

As a long term volleyball player I tend to need to focus on the toes of my shoes. It’s not that I blame the game but ya it’s die hard. .
These shoes were the first shoes I purchased after I had my son, you’re probably thinking... out of all the things to remember, why that!? I was blessed with an entire new shoe size after giving birth, yes, you read that... it’s a thing 🙄. .
I’ve had this style shoe before so I thought what the heck, they’re on clearance why not!?.. well they were white. So they sat in the back of the closet until I told myself I was worth it & I deserved to do something that made me, me. & that my friends is volleyball. .
After I swam through the doubts of postpartum depression I found myself missing the whole sport, even the suicides at practices 😳🀯 everything about the court shaped me into the person I am today.
.
Point of this story, these shoes & their torn toes put me in a place where I started realizing that I needed to be better to my body & take the time for me. It’s important and easy to forget about yourself. These torn toes remind me that form is important & to not treat my weak leg any different, building strength and power comes from correct form. .
So even if today is not your day, your week, or your year, I’m still going to be here. If your hesitation is succeeded with a home gym, come on over & ill prove you wrong.. ((that thought was 100% me)) .
#mombrain #foodforthought #bekindtoyourself

✈Currently waiting for my plane back home from London
-
👉🏌The past week has been much more of a mental journey than a physical one...
I haven‘t been in a very good place mentally in the weeks leading up to this due to various reasons & being in a foreign city that I don‘t know, alone, scared the 💩 out of me at first if I‘m honest, which I‘m not used to, since I usually love exploring new places and spending time with myself. 
The first two days were pretty stressful and I almost felt trapped with my own thoughts. So It wasn‘t until later that my mindset switched completely to the one I‘m usually in, enjoying being on my own just as much as spending time with people I like and a certain feeling of freedom.
You guys may have noticed that even the content I put out recently was different because I couldn’t spend as much time and energy into it as I would‘ve liked.
Being away for a few days and taking some time to step back has been a great way to put things into perspective for me and gather my thoughts in order to start off with some fresh energy once I‘m back.
-
☝🏌For me, this just goes to show that I spent way too much time in my comfort zone and didn‘t appreciate many things back home the way I should have. I desprately needed this wake up call and plan on not letting things get back to the extent they were the weeks leading up to this trip.
🔥🀘🏌I‘m ready to step up the pace!
-
Hoodie by @vqfit, use the link in my bio if you want to support me❀

✈Currently waiting for my plane back home from London
-
👉🏌The past week has been much more of a mental journey than a physical one...
I haven‘t been in a very good place mentally in the weeks leading up to this due to various reasons & being in a foreign city that I don‘t know, alone, scared the 💩 out of me at first if I‘m honest, which I‘m not used to, since I usually love exploring new places and spending time with myself.
The first two days were pretty stressful and I almost felt trapped with my own thoughts. So It wasn‘t until later that my mindset switched completely to the one I‘m usually in, enjoying being on my own just as much as spending time with people I like and a certain feeling of freedom.
You guys may have noticed that even the content I put out recently was different because I couldn’t spend as much time and energy into it as I would‘ve liked.
Being away for a few days and taking some time to step back has been a great way to put things into perspective for me and gather my thoughts in order to start off with some fresh energy once I‘m back.
-
☝🏌For me, this just goes to show that I spent way too much time in my comfort zone and didn‘t appreciate many things back home the way I should have. I desprately needed this wake up call and plan on not letting things get back to the extent they were the weeks leading up to this trip.
🔥🀘🏌I‘m ready to step up the pace!
-
Hoodie by @vqfit , use the link in my bio if you want to support me❀

Do you need a coach even if you already have a plan?
————
So, you’ve got the motivation, you’ve got a plan and you know what each exercise is - you’re all set! ... But are you performing each exercise correctly? If you’re not sure, then the chances are that you’re not, which means that you could injure yourself or not see the progress and results that your hard work deserves!
—————
Joe came to me to learn how to perform the exercises in his program  and, as you can see in the videos, we made some drastic changes to his form. The reason why I think that YES, You DO need a coach even if you have a plan, is because Joe and I spent a full hours session just perfecting these two movements: the deadlift and the Good morning; which are key movements in his program. He could’ve easily googled videos on how to perform these, but without my feedback on each try he’d probably still be performing them wrong!
—————
A coach ensures that you consistently nail a movement by breaking it down and tweaking it until it’s perfect. Now, his hard work will pay off as he’ll be getting the most out of every exercise.
—————
Unsure if your form is correct? Don’t want your efforts in the gym to go to waste? Chuck me a message to see how I can help you ☺
.
.
#personaltrainer #PT #fitnesscoach #deadliftform #exerciseform #exercisetechnique #workout #workoutadvice #gymprogress #clientprogress #gymmotivation #gains #progress #getconfident #gymanxiety #puregympt

Do you need a coach even if you already have a plan?
————
So, you’ve got the motivation, you’ve got a plan and you know what each exercise is - you’re all set! ... But are you performing each exercise correctly? If you’re not sure, then the chances are that you’re not, which means that you could injure yourself or not see the progress and results that your hard work deserves!
—————
Joe came to me to learn how to perform the exercises in his program and, as you can see in the videos, we made some drastic changes to his form. The reason why I think that YES, You DO need a coach even if you have a plan, is because Joe and I spent a full hours session just perfecting these two movements: the deadlift and the Good morning; which are key movements in his program. He could’ve easily googled videos on how to perform these, but without my feedback on each try he’d probably still be performing them wrong!
—————
A coach ensures that you consistently nail a movement by breaking it down and tweaking it until it’s perfect. Now, his hard work will pay off as he’ll be getting the most out of every exercise.
—————
Unsure if your form is correct? Don’t want your efforts in the gym to go to waste? Chuck me a message to see how I can help you ☺
.
.
#personaltrainer #PT #fitnesscoach #deadliftform #exerciseform #exercisetechnique #workout #workoutadvice #gymprogress #clientprogress #gymmotivation #gains #progress #getconfident #gymanxiety #puregympt

Incline Cable Flys ❌❌✅
.
.
A fun variation on standing cable flys, these bad boyz will blast your chest. The form cues, whether seated or standing, remain the same: arms stay slightly bent, as if wrapping them around a large tree, range of motion stays in line with chest, slow, controlled reps with a big ol’ squeeze each and every rep. .
.
❌ 1: Not enough bend in arms and partial reps. Imagine that you’re going to hug a tree with a thick trunk. Obviously, the tree does squats 😉. Arms remain in that position throughout entire range of motion. Full extension out until you feel the stretch in your chest. .
.
❌ 2: Arms bending in too much. While exaggerated in this video, this is the most common form mistakes on this exercise. Keep that tree hugger image in your mind. 🌲 .
.
✅: Arms stay rounded throughout entire exercise. Full extension out. Slow, controlled reps with a big squeeeeeze of the chest muscles each and every rep. .
.
.
🏷 Tag your training buddy and bookmark this for your next chest day! Have a ❌❌✅ exercise you wanna see? Drop it in the comments! 👇🏌👇🏌👇🏌.
.
✉ Get a workout a day emailed right to your inbox every day this week! Totally free. Let me know you want em by using the link in by bio. .
.
.
.
.
.
.
.
.
.
.
.
#MindStrongFitness
#getmindstrong
#workoutoftheday
#chestdayisthebestdsay
#chestday
#fitnessfam
#fitfam
#workouttips
#workoutadvice
#gottastartsomewhere
#progress
#progresspics
#trackingmacros
#gymhelp
#gymadvice
#settinggoals
#girlswholift
#girlswithbiceps
#newyearnewme
#gymtime
#progressnotperfection
#cableflys
#internationalchestday
#cablefly
#workouthelp

Incline Cable Flys ❌❌✅
.
.
A fun variation on standing cable flys, these bad boyz will blast your chest. The form cues, whether seated or standing, remain the same: arms stay slightly bent, as if wrapping them around a large tree, range of motion stays in line with chest, slow, controlled reps with a big ol’ squeeze each and every rep. .
.
❌ 1: Not enough bend in arms and partial reps. Imagine that you’re going to hug a tree with a thick trunk. Obviously, the tree does squats 😉. Arms remain in that position throughout entire range of motion. Full extension out until you feel the stretch in your chest. .
.
❌ 2: Arms bending in too much. While exaggerated in this video, this is the most common form mistakes on this exercise. Keep that tree hugger image in your mind. 🌲 .
.
✅: Arms stay rounded throughout entire exercise. Full extension out. Slow, controlled reps with a big squeeeeeze of the chest muscles each and every rep. .
.
.
🏷 Tag your training buddy and bookmark this for your next chest day! Have a ❌❌✅ exercise you wanna see? Drop it in the comments! 👇🏌👇🏌👇🏌.
.
✉ Get a workout a day emailed right to your inbox every day this week! Totally free. Let me know you want em by using the link in by bio. .
.
.
.
.
.
.
.
.
.
.
.
#MindStrongFitness
#getmindstrong
#workoutoftheday
#chestdayisthebestdsay
#chestday
#fitnessfam
#fitfam
#workouttips
#workoutadvice
#gottastartsomewhere
#progress
#progresspics
#trackingmacros
#gymhelp
#gymadvice
#settinggoals
#girlswholift
#girlswithbiceps
#newyearnewme
#gymtime
#progressnotperfection
#cableflys
#internationalchestday
#cablefly
#workouthelp

Training Note 📃One of the most important factors on the road to success is the ability to stay focused on the bigger picture, despite the bumps and obstacles that will inevitably hit you. When you feel like giving up, stay positive. When you feel like you're killing it, and you’re at the top of your game, stay humble. Rain or Shine, Day or Night, Weekend or Weekday, Good Mood or Bad, no matter what the day presents, you have to keep your eyes on the prize.

#gymtips #proudbutneversatisfied #iamdedicated #makinggains #bettereveryday #mindmuscleconnection #workoutadvice #workoutstyle #buildleanmuscle #alphaleteathletics #dailyworkouts #RunEverythingLabs #gymready #gymvibez #saveit #workethic #putinthework #earnednotguven #fitness #iammyowncompetition #dedication #warongainz #consistency #inmyownlane #explore #differentanimalsamebeast #goals #lifestyle #conquer #shutupandtrain

Training Note 📃One of the most important factors on the road to success is the ability to stay focused on the bigger picture, despite the bumps and obstacles that will inevitably hit you. When you feel like giving up, stay positive. When you feel like you're killing it, and you’re at the top of your game, stay humble. Rain or Shine, Day or Night, Weekend or Weekday, Good Mood or Bad, no matter what the day presents, you have to keep your eyes on the prize.

#gymtips #proudbutneversatisfied #iamdedicated #makinggains #bettereveryday #mindmuscleconnection #workoutadvice #workoutstyle #buildleanmuscle #alphaleteathletics #dailyworkouts #RunEverythingLabs #gymready #gymvibez #saveit #workethic #putinthework #earnednotguven #fitness #iammyowncompetition #dedication #warongainz #consistency #inmyownlane #explore #differentanimalsamebeast #goals #lifestyle #conquer #shutupandtrain

“The darkest hour is just before dawn.” It’s been a week. Tired, sore, eating like an asshole...and then there was today. Rested, well-fueled, energetic, strong and clear. This journey is not for the faint of heart. You have to push BEYOND the rough days, weeks, months and YEARS to get to that place that brings so much joy! #neverstop .
.
.
. - [ ] #fitchicks #fitnessmotivation #workoutadvice #fitover50 #gym #gymmotivation #womenwholift #womenwithmuscle #savagestrong #iifym #flexibledieting #athletafitpro #gapfit #gymrat #Savagebarbell #workout #gym #fitwomen #muscularwomen #strongwomen #bodybuilder #motivation

“The darkest hour is just before dawn.” It’s been a week. Tired, sore, eating like an asshole...and then there was today. Rested, well-fueled, energetic, strong and clear. This journey is not for the faint of heart. You have to push BEYOND the rough days, weeks, months and YEARS to get to that place that brings so much joy! #neverstop .
.
.
. - [ ] #fitchicks #fitnessmotivation #workoutadvice #fitover50 #gym #gymmotivation #womenwholift #womenwithmuscle #savagestrong #iifym #flexibledieting #athletafitpro #gapfit #gymrat #Savagebarbell #workout #gym #fitwomen #muscularwomen #strongwomen #bodybuilder #motivation