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Tips nak kuruskan badan ❤️
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#tipskurusbadan #fittips #fitness #kurus #nakkurus #diet #pemakanan #bersenam
Walk into each week like a mission ✊🏻 I’ve been scheduling out workouts, meal prepping, and sticking to a plan to keep me focused. Life gets crazy, so I’ll just be crazy prepared. #MondayMotivation #EllBarbell
Walk into each week like a mission ✊🏻 I’ve been scheduling out workouts, meal prepping, and sticking to a plan to keep me focused. Life gets crazy, so I’ll just be crazy prepared. #MondayMotivation  #EllBarbell 
You never know what someone else is going through. Some words of affirmation to help someone get through the day ! .
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#INSPIRE 🔥🔥🐻🔥🔥
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#ExerciseTime #Trainiac #FitnessJunkie #FitFam #InstaFitness #FitFam #Fitness #Fitspo #Fitporation #FitForLife #FitLifestyle #FitJourney #FitnessForLife #FitGoals #FitInspiration #WorkoutTime #HomeWorkout #WorkoutAtHome #NoShortcuts #HomeFitness #FitTips #FitFun #HandleIt #ExerciseTime
3 Habits to be The CEO of Your Life & Body

Are you a looking to take your life body to the next level?

Do you want to challenge yourself in away that allows you to push passed self imposed limitations?

Do you want more than just a diet and training plan to feel strong and confident?

Do you crave personal growth and but feel frustrated and stuck?

Then this is perfect for you!

Have you ever wondered what makes a powerful, successful woman? In any case? Family, Body, Lifestyle, Finances, etc.? What does she do that makes her feel so confident and strong?

I often do and strive to be THAT GIRL!

I know that I deserve to feel good and happy. And why I do whatever it takes to make that happen on a daily basis

I want to empower you to become THAT GIRL

Here are 3 daily habits that I do everyday that makes me be the CEO of my life and body

1. Design Your Day:Set up a morning routine that doesn’t start in a negative mindset, complaining, judging yourself in the mirror. Instead learn to implement gratitude, mediation, journaling, positive self talk, This is your golden time to set your day up for how you want it to go. I energize my mind and body through setting intentions, before getting to my “to do” list

2.Set weekly goals: setting micro goals means more opportunities to celebrate small wins. The more you opportunities you get to praise yourself, pushes you closer to your goals. Increasing your self confidence, worth & efficacy.

3. Set self care time: I know how easy it is to make the “to do” list & others a priority over me. So to avoid this, I schedule self care time throughout the week and 1ST before anything else goes in my calendar! I make ME the priority. When we feel full, we are able to give more & move closer to goals.

I use this strategy with my female clients bc I know it can be hard to not want to give yourself that time. Trust me, it's not. As this becomes a habit for my client, it becomea a non negotiable in her life.

Does this sound like something you need to do more of in your life?

What is the next step in your journey that you are wanting to dive into?

Bonus: take daily risks & never stop learning 🧠
3 Habits to be The CEO of Your Life & Body Are you a looking to take your life body to the next level? Do you want to challenge yourself in away that allows you to push passed self imposed limitations? Do you want more than just a diet and training plan to feel strong and confident? Do you crave personal growth and but feel frustrated and stuck? Then this is perfect for you! Have you ever wondered what makes a powerful, successful woman? In any case? Family, Body, Lifestyle, Finances, etc.? What does she do that makes her feel so confident and strong? I often do and strive to be THAT GIRL! I know that I deserve to feel good and happy. And why I do whatever it takes to make that happen on a daily basis I want to empower you to become THAT GIRL Here are 3 daily habits that I do everyday that makes me be the CEO of my life and body 1. Design Your Day:Set up a morning routine that doesn’t start in a negative mindset, complaining, judging yourself in the mirror. Instead learn to implement gratitude, mediation, journaling, positive self talk, This is your golden time to set your day up for how you want it to go. I energize my mind and body through setting intentions, before getting to my “to do” list 2.Set weekly goals: setting micro goals means more opportunities to celebrate small wins. The more you opportunities you get to praise yourself, pushes you closer to your goals. Increasing your self confidence, worth & efficacy. 3. Set self care time: I know how easy it is to make the “to do” list & others a priority over me. So to avoid this, I schedule self care time throughout the week and 1ST before anything else goes in my calendar! I make ME the priority. When we feel full, we are able to give more & move closer to goals. I use this strategy with my female clients bc I know it can be hard to not want to give yourself that time. Trust me, it's not. As this becomes a habit for my client, it becomea a non negotiable in her life. Does this sound like something you need to do more of in your life? What is the next step in your journey that you are wanting to dive into? Bonus: take daily risks & never stop learning 🧠
Run ***596*** of course I had to run 5.96 miles 🏃🏾‍♂️💨
Run ***596*** of course I had to run 5.96 miles 🏃🏾‍♂️💨
In questi giorni siamo stati impegnati in un intenso lavoro con i ragazzi di @ever_fit_gym . Da oggi per tutta la settimana pubblicheremo le interviste che abbiamo realizzato per presentare le loro specializzazioni.

Ma perchè proprio un video e non delle semplici brochure informative, post sui social o landing page su internet?

Qualche statistica:
✔️ Il 78% delle persone guarda video online ogni settimana e il 55% ogni giorno.
✔️Sui dispositivi mobili, c’è stato un aumento del consumo di video superiore al 2000% negli ultimi 5 anni. ✔️Le persone trascorrono 5 volte più tempo a guardare un video che una foto su dispositivi mobili. ✔️ Il tempo che gli utenti dedicano a consumare contenuti video su Instagram aumenta di oltre l’80% ogni anno. 
Ecco perchè abbiamo deciso di fornire questo nuovo servizio. Nel futuro la produzione di video sarà sempre più un elemento fondamentale nella comunicazione, e a noi piace farlo nei migliori dei modi. Le luci, il suono, la fotografia sono solo alcuni degli elementi per la buona riuscita di un video.

Stay tuned 🎥!
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#ExerciseTime #FitnessJunkie  #Fitness #FitLifestyle #FitJourney #FitnessForLife #FitInspiration #HomeFitness #FitTips #FitFun #FitnessPartners  #FitnessBody #FitnessFirst #FitnessTips  #TrainiacTribe  #InstaFitness  #FitnessLover #InstaFit #GetFit #StayFit #videomaker #interviews #lights #gym
In questi giorni siamo stati impegnati in un intenso lavoro con i ragazzi di @ever_fit_gym . Da oggi per tutta la settimana pubblicheremo le interviste che abbiamo realizzato per presentare le loro specializzazioni. Ma perchè proprio un video e non delle semplici brochure informative, post sui social o landing page su internet? Qualche statistica: ✔️ Il 78% delle persone guarda video online ogni settimana e il 55% ogni giorno. ✔️Sui dispositivi mobili, c’è stato un aumento del consumo di video superiore al 2000% negli ultimi 5 anni. ✔️Le persone trascorrono 5 volte più tempo a guardare un video che una foto su dispositivi mobili. ✔️ Il tempo che gli utenti dedicano a consumare contenuti video su Instagram aumenta di oltre l’80% ogni anno. Ecco perchè abbiamo deciso di fornire questo nuovo servizio. Nel futuro la produzione di video sarà sempre più un elemento fondamentale nella comunicazione, e a noi piace farlo nei migliori dei modi. Le luci, il suono, la fotografia sono solo alcuni degli elementi per la buona riuscita di un video. Stay tuned 🎥! . . . . . #ExerciseTime  #FitnessJunkie  #Fitness  #FitLifestyle  #FitJourney  #FitnessForLife  #FitInspiration  #HomeFitness  #FitTips  #FitFun  #FitnessPartners  #FitnessBody  #FitnessFirst  #FitnessTips  #TrainiacTribe  #InstaFitness  #FitnessLover  #InstaFit  #GetFit  #StayFit  #videomaker  #interviews  #lights  #gym 
✔️Probablemente no hayas escuchado o leído acerca de mTor a pesar de que hagas deporte con regularidad o lo hayas hecho toda tu vida, ya que no es un término que se utilice cotidianamente. Sin embargo, es de muchísima importancia, y aprender qué es y cómo funciona te ayudará a comprender algunos procesos nutricionales y del entrenamiento de mejor manera. Intentaremos plantearlo de la manera más sencilla posible.
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✔️¿Qué es? mTor es una proteína quinasa, es decir, una enzima transductora de señales, caracterizada por actuar como una vía metabólica encargada, entre otras cosas, de promover la síntesis proteica de nuestras células musculares,  generando procesos de hipertrofia que promueven el crecimiento de la masa muscular.  Esta ruta se activa en respuesta a ejercicios de fuerza, frente a la disponibilidad de nutrientes o cuando se estimulan los factores de crecimiento (Bodine, 2001). .
✔️mTor actúa y se une a las proteínas que brindamos a nuestro organismo creando dos complejos proteicos diferentes; mTorC1 y mTorC2 . La primera es sensible a hormonas anabólicas como la insulina, así como al aminoácido leucina, especialmente y al entrenamiento de fuerza de tipo hipertrófico, estando asociada al aumento de la síntesis proteica. La segunda, se encarga de otros procesos a nivel celular en nuestro organismo.
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✔️¿Cómo favorecer esta vía? mTor está regulado mediante el entrenamiento de fuerza, el suministro de un adecuado “pool” de proteínas (especialmente aminoácidos esenciales y por sobre todo leucina), y en conjunto a IGF-1. Por lo tanto, se vuelve interesante cumplir con estas tres variables para poder promover su activación. Al menos, tenemos maniobrabilidad para manejar las dos primeras, a través de una buena planificación del entrenamiento y la nutrición, poniendo énfasis en la comida peri entrenamiento. En cuanto a IGF-1, de manera indirecta, puede colaborar un buen descanso e higiene del sueño.
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Si quieres saber más acerca de la vía mTor o su “competidor” AMPK, déjalo en los comentarios.
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#mtor #fitmind #aprendizajes #motivacion #coaching #coach #coachnutricional #coachfitness #coachdeportivo #nutricion #quimica #fittips #chile #chilegram #chilefit
✔️Probablemente no hayas escuchado o leído acerca de mTor a pesar de que hagas deporte con regularidad o lo hayas hecho toda tu vida, ya que no es un término que se utilice cotidianamente. Sin embargo, es de muchísima importancia, y aprender qué es y cómo funciona te ayudará a comprender algunos procesos nutricionales y del entrenamiento de mejor manera. Intentaremos plantearlo de la manera más sencilla posible. . ✔️¿Qué es? mTor es una proteína quinasa, es decir, una enzima transductora de señales, caracterizada por actuar como una vía metabólica encargada, entre otras cosas, de promover la síntesis proteica de nuestras células musculares, generando procesos de hipertrofia que promueven el crecimiento de la masa muscular. Esta ruta se activa en respuesta a ejercicios de fuerza, frente a la disponibilidad de nutrientes o cuando se estimulan los factores de crecimiento (Bodine, 2001). . ✔️mTor actúa y se une a las proteínas que brindamos a nuestro organismo creando dos complejos proteicos diferentes; mTorC1 y mTorC2 . La primera es sensible a hormonas anabólicas como la insulina, así como al aminoácido leucina, especialmente y al entrenamiento de fuerza de tipo hipertrófico, estando asociada al aumento de la síntesis proteica. La segunda, se encarga de otros procesos a nivel celular en nuestro organismo. . ✔️¿Cómo favorecer esta vía? mTor está regulado mediante el entrenamiento de fuerza, el suministro de un adecuado “pool” de proteínas (especialmente aminoácidos esenciales y por sobre todo leucina), y en conjunto a IGF-1. Por lo tanto, se vuelve interesante cumplir con estas tres variables para poder promover su activación. Al menos, tenemos maniobrabilidad para manejar las dos primeras, a través de una buena planificación del entrenamiento y la nutrición, poniendo énfasis en la comida peri entrenamiento. En cuanto a IGF-1, de manera indirecta, puede colaborar un buen descanso e higiene del sueño. . Si quieres saber más acerca de la vía mTor o su “competidor” AMPK, déjalo en los comentarios. . #mtor  #fitmind  #aprendizajes  #motivacion  #coaching  #coach  #coachnutricional  #coachfitness  #coachdeportivo  #nutricion  #quimica  #fittips  #chile  #chilegram  #chilefit 
Entrar en otro round cuando crees que no puedes es lo que marca toda la diferencia en tu vida.
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Going in one more round when you don't think you can that's what makes all the difference in your life.
#fitnesseulises...
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#fitquote #fitnessmotivation #getfit #fitspo #goalsetting #youcandolt #fitnessgoals #getoutside #gymtime #nopainnogain #sweat #weights #fitjourney #fitnessbody #fittips #instafitness #entrepreneurlife #beyourownboss
Most guys come to me and say: “I want to get more ‘toned’”
“I want abs” “I want all of my fat to be gone”

That’s great 🙏

But ask yourself the real reason WHY? 
A visual change is awesome. 
But the overall goal is to simply feel great again. 
To get up with no pain. 
To jump out of bed and give your kids a run for their money! 
To play footy and feel on top form 👌

That’s the actual goals here. 
Your physique will take care of itself once the right structure and habits are in place 🙏
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#warehousestrength #ExerciseTime #Trainiac #FitnessJunkie #FitFam #InstaFitness #FitFam #Fitness #Fitspo #Fitporation #FitForLife #FitLifestyle #FitJourney #FitnessForLife #FitGoals #FitInspiration #WorkoutTime #NoShortcuts #FitTips #FitFun #HandleIt #ExerciseTime #ExerciseForLife #FitnessPhysique #FitnessTips  #TrainiacTribe #FitBody #strongman
Most guys come to me and say: “I want to get more ‘toned’” “I want abs” “I want all of my fat to be gone” That’s great 🙏 But ask yourself the real reason WHY? A visual change is awesome. But the overall goal is to simply feel great again. To get up with no pain. To jump out of bed and give your kids a run for their money! To play footy and feel on top form 👌 That’s the actual goals here. Your physique will take care of itself once the right structure and habits are in place 🙏 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #warehousestrength  #ExerciseTime  #Trainiac  #FitnessJunkie  #FitFam  #InstaFitness  #FitFam  #Fitness  #Fitspo  #Fitporation  #FitForLife  #FitLifestyle  #FitJourney  #FitnessForLife  #FitGoals  #FitInspiration  #WorkoutTime  #NoShortcuts  #FitTips  #FitFun  #HandleIt  #ExerciseTime  #ExerciseForLife  #FitnessPhysique  #FitnessTips   #TrainiacTribe  #FitBody  #strongman 
God is not going to out shout the world, he is looking for the quiet heart to hear his whisper. .
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God chose people who had no control in the world to reveal who is ultimately in control the world. Gods loudest statement started in a vulnerable womb and the heart of a willing man. .
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Find the time each day to quiet the shouting of the world and listen to the whispers of the Creator. ❤️ I recommend the “First 5” app. I have really enjoyed it the past few weeks!! .
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.#bestversionofme #youcandoit #whynotme #doitforyou #sayyestoyourself #furmom #furmama #mykidshavepaws #dogmom #jackrussellmom #blueheelermom #bestversionofyou #fitnessjourney #ncgirl #thankfulandblessed #gratefulthankfulblessed #faithhopelove #christianplanner #christfollower #godsgotthis #chosejoy #healthyishappy #fittips #eatgoodfeelgood #kentuckygirls
God is not going to out shout the world, he is looking for the quiet heart to hear his whisper. . . God chose people who had no control in the world to reveal who is ultimately in control the world. Gods loudest statement started in a vulnerable womb and the heart of a willing man. . . Find the time each day to quiet the shouting of the world and listen to the whispers of the Creator. ❤️ I recommend the “First 5” app. I have really enjoyed it the past few weeks!! . . . . . . . . . . . . . . . . . .#bestversionofme  #youcandoit  #whynotme  #doitforyou  #sayyestoyourself  #furmom  #furmama  #mykidshavepaws  #dogmom  #jackrussellmom  #blueheelermom  #bestversionofyou  #fitnessjourney  #ncgirl  #thankfulandblessed  #gratefulthankfulblessed  #faithhopelove  #christianplanner  #christfollower  #godsgotthis  #chosejoy  #healthyishappy  #fittips  #eatgoodfeelgood  #kentuckygirls 
Good morning #igfitfam.  Here is a little of this mornings movement session working on partial shinbox getups in the first clip for 4x5each side.

2nd clip is working some pushups off kettlebells with some adductor fun with sliders thrown in for that little extra challenge😉👊 for 6x5

#homegym #noexcuses #fittips #fullbodyworkout #callisthenics #bodyweighttraining #bodybuilding #mobility #flexibility #strength #stretch #recovery #health #coach #fitness #corestrength #artoffunctionalmovement
Good morning #igfitfam . Here is a little of this mornings movement session working on partial shinbox getups in the first clip for 4x5each side. 2nd clip is working some pushups off kettlebells with some adductor fun with sliders thrown in for that little extra challenge😉👊 for 6x5 #homegym  #noexcuses  #fittips  #fullbodyworkout  #callisthenics  #bodyweighttraining  #bodybuilding  #mobility  #flexibility  #strength  #stretch  #recovery  #health  #coach  #fitness  #corestrength  #artoffunctionalmovement 
No hay nada mejor para energetizar el cuerpo que hacer un poco de ejercicios aerobicos.. moverse un poco.. para recargarse.. bien decia un maestro chino m
Que llegue a conocer si queres energia no tomes ginseng ni bebidas energizantes lo mejor es salir a trotar para recargarte..
#motivacionpersonal #motivation💪 #gymmotivación #sefelizhoy #sigueme👈 #fittips
No hay nada mejor para energetizar el cuerpo que hacer un poco de ejercicios aerobicos.. moverse un poco.. para recargarse.. bien decia un maestro chino m Que llegue a conocer si queres energia no tomes ginseng ni bebidas energizantes lo mejor es salir a trotar para recargarte.. #motivacionpersonal  #motivation 💪 #gymmotivación  #sefelizhoy  #sigueme 👈 #fittips 
Always practice self-love.  If you start with loving your body, nothing will ever stop you.
Call us on 0739077777 for enquiries and to book classes in advance. .
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#fitnesslifestyle #fitlifestyle #fitnessforlife #fitgoals #fitinspiration #workoutlife #workouttime #fittips #fitfun #exercisetime #excerciseforlife #mombasa #fitnesskenya #teaminshape #inshape #inshapefitnesskenya
I love the start of a new week. It’s a chance start fresh with a clean slate. It’s an opportunity to get over what didn’t go well last week and to focus on the future. 
Remember to set your fitness goals for this week. How many days will you work out? Will you commit to eating clean? 
Let’s get ready to hit all of our goals this week. .
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#EatClean #FitFood  #HealthyEating #HealthyRecipes #Nutrition #Vegan #InstaHealthy  #CleanFood #CleanEating #HealthyChoices #FitnessJunkie #FitFam #InstaFitness #HomeWorkout #WorkoutAtHome #FitTips #FitFun #FitnessGoal #FitnessGuru  #FitnessFirst #FitBody #FitnessBlogger #FitnessLover #IGFit #love #cute #instagood #beautiful #quote
I love the start of a new week. It’s a chance start fresh with a clean slate. It’s an opportunity to get over what didn’t go well last week and to focus on the future. Remember to set your fitness goals for this week. How many days will you work out? Will you commit to eating clean? Let’s get ready to hit all of our goals this week. . . . . . #EatClean  #FitFood  #HealthyEating  #HealthyRecipes  #Nutrition  #Vegan  #InstaHealthy  #CleanFood  #CleanEating  #HealthyChoices  #FitnessJunkie  #FitFam  #InstaFitness  #HomeWorkout  #WorkoutAtHome  #FitTips  #FitFun  #FitnessGoal  #FitnessGuru   #FitnessFirst  #FitBody  #FitnessBlogger  #FitnessLover  #IGFit  #love  #cute  #instagood  #beautiful  #quote 
Nah simak gaess... Rata2 kebutuhan kalori krang dewasa per hari adalah :
🚹 Pria membutuhkn 1500 - 1800 kalori per hari
🚺 Wanita membutuhkan 1200 - 1500kalori per hari
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Nah utk kamu yang kepingin turun berat badan harus dan WAJIB utk memangkas kalori minimal sekali adalah 500 - 750kalori per hari. 
Kenapa?? .
Klikwa. com/coacheetha
Nah simak gaess... Rata2 kebutuhan kalori krang dewasa per hari adalah : 🚹 Pria membutuhkn 1500 - 1800 kalori per hari 🚺 Wanita membutuhkan 1200 - 1500kalori per hari . Nah utk kamu yang kepingin turun berat badan harus dan WAJIB utk memangkas kalori minimal sekali adalah 500 - 750kalori per hari. Kenapa?? . Klikwa. com/coacheetha
How many Muscle-Ups could you do ? 💪🏼 Like/comment for more content 💥
How many Muscle-Ups could you do ? 💪🏼 Like/comment for more content 💥
You can’t ‘confuse’ your muscles.
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They aren’t sentient beings, they can’t tell what exercise you’re doing.
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With that in mind, don’t keep changing your workouts every few weeks, or even every few months.
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Make sure you have a training plan that covers off all the muscles you want to grow then keep to that plan, doing the same exercises over and over again with perfect form while slowly increasing the volume load.
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Increasing progressive overload and frequency will help your muscles to grow, so don’t try to ‘confuse’ them by doing Kettlebell bicep curls standing on one leg on a Medicine ball.
.. If you want to know how to implement progressive overload, check out the article in my bio. ..
#instafit #instafitness #fitfam #muscles #fitness #progressiveoverload #bodybuilding #evidencebased #lifting 
#weightlossjourney #weightlossdiet #gym💪 #fatlossjourney #gymexercises #dietplan #flexibledieting #iifym #workoutflow #gymworkout #gymtime #fitnation #fittips #gymtips #exerciseplan #workouts
You can’t ‘confuse’ your muscles. .. They aren’t sentient beings, they can’t tell what exercise you’re doing. .. With that in mind, don’t keep changing your workouts every few weeks, or even every few months. .. Make sure you have a training plan that covers off all the muscles you want to grow then keep to that plan, doing the same exercises over and over again with perfect form while slowly increasing the volume load. .. Increasing progressive overload and frequency will help your muscles to grow, so don’t try to ‘confuse’ them by doing Kettlebell bicep curls standing on one leg on a Medicine ball. .. If you want to know how to implement progressive overload, check out the article in my bio. .. #instafit  #instafitness  #fitfam  #muscles  #fitness  #progressiveoverload  #bodybuilding  #evidencebased  #lifting  #weightlossjourney  #weightlossdiet  #gym 💪 #fatlossjourney  #gymexercises  #dietplan  #flexibledieting  #iifym  #workoutflow  #gymworkout  #gymtime  #fitnation  #fittips  #gymtips  #exerciseplan  #workouts 
Following, adapting, and creating good eating habits is the hardest habit to develope. Some find it easier to develope a solid exercise program. Bottom line is, the key ingredient to the measure of results/goals is the measure of how balanced and consistent your daily eating habits are. Nutrition is the most influential component of health and fitness. #fitness #trainers #ladies #gentlemen #gym #goals #eatcleantraindirty #nutrition #lifestlye #livefit #fittips #habits #quoteoftheday
Following, adapting, and creating good eating habits is the hardest habit to develope. Some find it easier to develope a solid exercise program. Bottom line is, the key ingredient to the measure of results/goals is the measure of how balanced and consistent your daily eating habits are. Nutrition is the most influential component of health and fitness. #fitness  #trainers  #ladies  #gentlemen  #gym  #goals  #eatcleantraindirty  #nutrition  #lifestlye  #livefit  #fittips  #habits  #quoteoftheday 
It’s 2 weeks until Christmas and for most of us, the festivities are under way. Every day in the lead up to the big day I’ll be posting a quick tip that will help you stay on track with your #weightlossjourney without depriving yourself of all the #deliciousness that is Christmas! #christmas #officeparty #worksdo #christmasparty #partyseason #foodporn #fittips #instafit #cheeseboard #mulledwine #eggnog #healthyweightloss #fitness #turkey #trimmings #onlinepersonaltrainer #personaltrainer #fitnessretreat
It’s 2 weeks until Christmas and for most of us, the festivities are under way. Every day in the lead up to the big day I’ll be posting a quick tip that will help you stay on track with your #weightlossjourney  without depriving yourself of all the #deliciousness  that is Christmas! #christmas  #officeparty  #worksdo  #christmasparty  #partyseason  #foodporn  #fittips  #instafit  #cheeseboard  #mulledwine  #eggnog  #healthyweightloss  #fitness  #turkey  #trimmings  #onlinepersonaltrainer  #personaltrainer  #fitnessretreat 
You have the blueprint available to you at anytime on my IG bio 🔥 But now you also have 100 of my best fitness and fat loss tips to make your journey a shit ton more understandable and enjoyable. Hope you put these into practice and reap the benefits. Remember, ask me as many questions as you have at anytime I’m here to help you! 💪🏽 Let’s fucking go!
You have the blueprint available to you at anytime on my IG bio 🔥 But now you also have 100 of my best fitness and fat loss tips to make your journey a shit ton more understandable and enjoyable. Hope you put these into practice and reap the benefits. Remember, ask me as many questions as you have at anytime I’m here to help you! 💪🏽 Let’s fucking go!
Are you a busy mum with NO TIME to get to the gym? -

I've got some tips for you to help prioritise your health and get started on your fitness journey without having to join a gym or spend hours in the kitchen prepping healthy macro friendly meals! -
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- ➡️ Increase your NEAT. -
NEAT stands for non exercise activity thermogenisis, basically anything you do that isn't classed as exercise. So, walking, fidgeting, housework, standing etc.. it's amazing how much these things contribute to fat loss, do you usually drive the kids to school? Walk. Do you get to the office in the loft? Use the stairs. - -
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➡️ Buy some dumbbells & resistance bands. -
When the kids are napping, having their lunch or watching a film you can quite easily fit in a quick 30 min workout, it may be a challenge to get it into your routine to begin with but once the babes know it's mama's time you'll be able to crack on it regularly. - -
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➡️ Batch cook! -
I personally don't enjoy cooking, I don't spend ages in the kitchen and I don't cook exciting meals but I do cook healthy, nutritious meals and I cook enough to last. Use a slow cooker, steam a load of veggies and put it all in the freezer, make a big bowl of salad and put it in the fridge so you can grab a couple of handfuls to stick on your plate for every meal! - -
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➡️ Get the kids involved. -
Get them involved with your workout, go and have a kick about at the park, let them help prep the veggies and the salad, teaching them to eat well is so important and it's amazing how kids are more likely to eat healthy meals when they've helped prepare them! - -
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➡️ You don't necessarily need to spend time counting calories. -
Counting a restricting calories is the best way to ensure you continually elicit fat loss, however it is time consuming, a good way to make sure you're eating well without counting cals is to control your portion sizes, fill your plate half with veggies, 1/4 lean protein and 1/4 shared between carbs and fats - this is a simple way to visually keep your cals in check- if you're still not losing fat then decrease your portion sizes! -

Let me know how these tips help you 🙋‍♀️
Are you a busy mum with NO TIME to get to the gym? - I've got some tips for you to help prioritise your health and get started on your fitness journey without having to join a gym or spend hours in the kitchen prepping healthy macro friendly meals! - - - ➡️ Increase your NEAT. - NEAT stands for non exercise activity thermogenisis, basically anything you do that isn't classed as exercise. So, walking, fidgeting, housework, standing etc.. it's amazing how much these things contribute to fat loss, do you usually drive the kids to school? Walk. Do you get to the office in the loft? Use the stairs. - - - ➡️ Buy some dumbbells & resistance bands. - When the kids are napping, having their lunch or watching a film you can quite easily fit in a quick 30 min workout, it may be a challenge to get it into your routine to begin with but once the babes know it's mama's time you'll be able to crack on it regularly. - - - ➡️ Batch cook! - I personally don't enjoy cooking, I don't spend ages in the kitchen and I don't cook exciting meals but I do cook healthy, nutritious meals and I cook enough to last. Use a slow cooker, steam a load of veggies and put it all in the freezer, make a big bowl of salad and put it in the fridge so you can grab a couple of handfuls to stick on your plate for every meal! - - - ➡️ Get the kids involved. - Get them involved with your workout, go and have a kick about at the park, let them help prep the veggies and the salad, teaching them to eat well is so important and it's amazing how kids are more likely to eat healthy meals when they've helped prepare them! - - - ➡️ You don't necessarily need to spend time counting calories. - Counting a restricting calories is the best way to ensure you continually elicit fat loss, however it is time consuming, a good way to make sure you're eating well without counting cals is to control your portion sizes, fill your plate half with veggies, 1/4 lean protein and 1/4 shared between carbs and fats - this is a simple way to visually keep your cals in check- if you're still not losing fat then decrease your portion sizes! - Let me know how these tips help you 🙋‍♀️
WOW 😲
WOW 😲
Monday Morning Movement Motivation from the FitLabPGH podcast- make the most of your Movement time by finding activities you enjoy!

#mondaymotivation #getoutside #fittips #podcasts 
#Repost @fitlabpgh with @get_repost
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Consistency is key for a healthy lifestyle...if you think of movement as part of your lifestyle, and not just as an activity that needs to be scheduled, you are more likely to keep moving when your schedule gets busy or life gets stressful.  Once you take step 1 and make time for movement, consider a few steps to make the most of your movement session.  Be aware of how you feel before, during, and after different activities and pick the ones you enjoy!  Then consider your movement environment...when possible, choose the conditions you prefer (soft surfaces vs. hard; hilly terrain vs. flat; room temperature yoga vs. hot yoga...). Finally, pick the gear that works for YOU...if you buy expensive, highly-rated trail running shoes, and they hurt your feet, you are NOT going to enjoy your day!  To sum up, create movement experiences that you enjoy, and making movement a part of your lifestyle will not feel like torture!
For more healthy lifestyle ideas and inspiration, check out the @fitlabpgh podcast - we release a new episode every Sunday at www.FitLabPGH.com (link in bio) and on Spotify and YouTube - see the website for subscription options, and check out the archives...with over 100 episodes (and counting) to choose from, they might lead you to your new favorite activity.  Fill your water bottle, pack your gear, get outside, and get moving!

#fitlabpgh #moving2live #pittsburgh #pgh #podcast #pghpodcast #labrador #chocolatelab #blacklab #labsofinstagram #mingocreekpark #optoutside #movement #movemore #movementlifestyle #movementculture #movementismedicine #getmoving #keepmoving #explorepa #hikepa #dogsthathike
Monday Morning Movement Motivation from the FitLabPGH podcast- make the most of your Movement time by finding activities you enjoy! #mondaymotivation  #getoutside  #fittips  #podcasts  #Repost  @fitlabpgh with @get_repost ・・・ Consistency is key for a healthy lifestyle...if you think of movement as part of your lifestyle, and not just as an activity that needs to be scheduled, you are more likely to keep moving when your schedule gets busy or life gets stressful. Once you take step 1 and make time for movement, consider a few steps to make the most of your movement session. Be aware of how you feel before, during, and after different activities and pick the ones you enjoy! Then consider your movement environment...when possible, choose the conditions you prefer (soft surfaces vs. hard; hilly terrain vs. flat; room temperature yoga vs. hot yoga...). Finally, pick the gear that works for YOU...if you buy expensive, highly-rated trail running shoes, and they hurt your feet, you are NOT going to enjoy your day! To sum up, create movement experiences that you enjoy, and making movement a part of your lifestyle will not feel like torture! For more healthy lifestyle ideas and inspiration, check out the @fitlabpgh podcast - we release a new episode every Sunday at www.FitLabPGH.com (link in bio) and on Spotify and YouTube - see the website for subscription options, and check out the archives...with over 100 episodes (and counting) to choose from, they might lead you to your new favorite activity. Fill your water bottle, pack your gear, get outside, and get moving! #fitlabpgh  #moving2live  #pittsburgh  #pgh  #podcast  #pghpodcast  #labrador  #chocolatelab  #blacklab  #labsofinstagram  #mingocreekpark  #optoutside  #movement  #movemore  #movementlifestyle  #movementculture  #movementismedicine  #getmoving  #keepmoving  #explorepa  #hikepa  #dogsthathike 
Monday Morning Movement Motivation from our sister podcast FitLabPGH- make the most of your movement time by finding activities you enjoy!

#getoutside #mondaymotivation #fittips #podcasts 
#Repost @fitlabpgh with @get_repost
・・・
Consistency is key for a healthy lifestyle...if you think of movement as part of your lifestyle, and not just as an activity that needs to be scheduled, you are more likely to keep moving when your schedule gets busy or life gets stressful.  Once you take step 1 and make time for movement, consider a few steps to make the most of your movement session.  Be aware of how you feel before, during, and after different activities and pick the ones you enjoy!  Then consider your movement environment...when possible, choose the conditions you prefer (soft surfaces vs. hard; hilly terrain vs. flat; room temperature yoga vs. hot yoga...). Finally, pick the gear that works for YOU...if you buy expensive, highly-rated trail running shoes, and they hurt your feet, you are NOT going to enjoy your day!  To sum up, create movement experiences that you enjoy, and making movement a part of your lifestyle will not feel like torture!
For more healthy lifestyle ideas and inspiration, check out the @fitlabpgh podcast - we release a new episode every Sunday at www.FitLabPGH.com (link in bio) and on Spotify and YouTube - see the website for subscription options, and check out the archives...with over 100 episodes (and counting) to choose from, they might lead you to your new favorite activity.  Fill your water bottle, pack your gear, get outside, and get moving!

#fitlabpgh #moving2live #pittsburgh #pgh #podcast #pghpodcast #labrador #chocolatelab #blacklab #labsofinstagram #mingocreekpark #optoutside #movement #movemore #movementlifestyle #movementculture #movementismedicine #getmoving #keepmoving #explorepa #hikepa #dogsthathike
Monday Morning Movement Motivation from our sister podcast FitLabPGH- make the most of your movement time by finding activities you enjoy! #getoutside  #mondaymotivation  #fittips  #podcasts  #Repost  @fitlabpgh with @get_repost ・・・ Consistency is key for a healthy lifestyle...if you think of movement as part of your lifestyle, and not just as an activity that needs to be scheduled, you are more likely to keep moving when your schedule gets busy or life gets stressful. Once you take step 1 and make time for movement, consider a few steps to make the most of your movement session. Be aware of how you feel before, during, and after different activities and pick the ones you enjoy! Then consider your movement environment...when possible, choose the conditions you prefer (soft surfaces vs. hard; hilly terrain vs. flat; room temperature yoga vs. hot yoga...). Finally, pick the gear that works for YOU...if you buy expensive, highly-rated trail running shoes, and they hurt your feet, you are NOT going to enjoy your day! To sum up, create movement experiences that you enjoy, and making movement a part of your lifestyle will not feel like torture! For more healthy lifestyle ideas and inspiration, check out the @fitlabpgh podcast - we release a new episode every Sunday at www.FitLabPGH.com (link in bio) and on Spotify and YouTube - see the website for subscription options, and check out the archives...with over 100 episodes (and counting) to choose from, they might lead you to your new favorite activity. Fill your water bottle, pack your gear, get outside, and get moving! #fitlabpgh  #moving2live  #pittsburgh  #pgh  #podcast  #pghpodcast  #labrador  #chocolatelab  #blacklab  #labsofinstagram  #mingocreekpark  #optoutside  #movement  #movemore  #movementlifestyle  #movementculture  #movementismedicine  #getmoving  #keepmoving  #explorepa  #hikepa  #dogsthathike 
Meat=muscles=gainz=STRENGTH 💪🖤.
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☘️🍖You don’t need meat to build muscle , you can still be vegan and get those gainz.
although by looking at this I think we’ll all need it🤤.
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Wish I was in Muscat to have my dads infamous BBQ 👌😭.
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#bbq #meat #protien #gaintrain #muscatfitness #fittips #foodphotography #foodvideo #weightloss #fatloss #gainz #gaintrain #myshreddedlifestyle #shredded #summervibes #summershred #wintershred #wintervibes #likeforlikes #followme #womenempowerment #womeninscience #engineering #mudengineer
Meat=muscles=gainz=STRENGTH 💪🖤. . ☘️🍖You don’t need meat to build muscle , you can still be vegan and get those gainz. although by looking at this I think we’ll all need it🤤. . Wish I was in Muscat to have my dads infamous BBQ 👌😭. . . . . . #bbq  #meat  #protien  #gaintrain  #muscatfitness  #fittips  #foodphotography  #foodvideo  #weightloss  #fatloss  #gainz  #gaintrain  #myshreddedlifestyle  #shredded  #summervibes  #summershred  #wintershred  #wintervibes  #likeforlikes  #followme  #womenempowerment  #womeninscience  #engineering  #mudengineer 
It really blows my mind when I put it into this perspective I lost a 2 month old pony and a tire of weight. This always humbles me. Change your lifestyle 🤞💪💪💪💪💪💪💪💪💪💪🔥🔥🔥🔥🔥🤗😍#mealprep #foodplan #weightloss #instafitness #instahealth #instabeauty #fitness #health #beauty #motivation #weightlossstory #workout #lifestyle #healthylifestyle #transformation #healthy #fitnessmotivation #fat2fit #inshape #beforeandafter #fitnessgirl #fitgirl #inspiration #fitnessgoals #fittips #fitnesstips 🤞❤😍🔥🔥🔥🔥💪💪💪💪💪💪
It really blows my mind when I put it into this perspective I lost a 2 month old pony and a tire of weight. This always humbles me. Change your lifestyle 🤞💪💪💪💪💪💪💪💪💪💪🔥🔥🔥🔥🔥🤗😍#mealprep  #foodplan  #weightloss  #instafitness  #instahealth  #instabeauty  #fitness  #health  #beauty  #motivation  #weightlossstory  #workout  #lifestyle  #healthylifestyle  #transformation  #healthy  #fitnessmotivation  #fat2fit  #inshape  #beforeandafter  #fitnessgirl  #fitgirl  #inspiration  #fitnessgoals  #fittips  #fitnesstips  🤞❤😍🔥🔥🔥🔥💪💪💪💪💪💪
It’s our penultimate tip to help you stay fit this Christmas!🎄
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Intermittent Fasting🍉
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Limit your eating window to 8 hours a day to help reduce the amount of calories you consume🌗
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I.F. is great for party season if you have a tendency to over indulge💫
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Our morning classes are perfect if you want to give intermittent fasting a go- it’ll help boost your energy and metabolism levels for the rest of the day! 💪
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📷: @hoxtonnorth 
#fitforchristmas #fittips #if #intermittentfasting #hoxtonnorth #harrogateindies #harrogatept #ripon #harrogate #beckwithhealthclub #upstageacademy #boostmetabolism #mondaytips
It’s our penultimate tip to help you stay fit this Christmas!🎄 . Intermittent Fasting🍉 . Limit your eating window to 8 hours a day to help reduce the amount of calories you consume🌗 . I.F. is great for party season if you have a tendency to over indulge💫 . Our morning classes are perfect if you want to give intermittent fasting a go- it’ll help boost your energy and metabolism levels for the rest of the day! 💪 ———- 📷: @hoxtonnorth #fitforchristmas  #fittips  #if  #intermittentfasting  #hoxtonnorth  #harrogateindies  #harrogatept  #ripon  #harrogate  #beckwithhealthclub  #upstageacademy  #boostmetabolism  #mondaytips 
HAMSTRINGS 💪🏼
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TAG a friend!
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Did a hamstring focused workout tonight and I’m mentally preparing myself for how sore my lil leggies will be tomorrow 💆🏼‍♀️😂 Here are some exercises for you to try, that help train your hamstrings 💁🏼‍♀️
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1️⃣Hip Thrusts
2️⃣Dumbbell Hamstring Curl
3️⃣Good Mornings
4️⃣Stiff Leg Dead Lift 
5️⃣Fit Tip Of The Day!
@brettstir 🎥💕
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Credit:@ashleigh_jordan
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#fitfam #fitness #fitnessmotivation #fitnessjourney #fitlife #workout #workoutmotivation #workoutvideo #glutes #gluteworkout #squats #squatbooty #lowerbodyworkout #hamstrings #healthylifestyle #happiness #positivevibes #winter2018 #citylife #pittsburgh #fitness #fitforHisreason #workout #homeworkout #resistancebands #queenteam #fitforHisreason #workoutvideo #workoutmotivation #glutes #glutesworkout #squats #squatbooty #healthylifestyle #happiness #positivevibes #fittips #pittsburgh #fitnessvideo #girlswhoworkout #fitgirlsguide #hiit
HAMSTRINGS 💪🏼 . TAG a friend! . Did a hamstring focused workout tonight and I’m mentally preparing myself for how sore my lil leggies will be tomorrow 💆🏼‍♀️😂 Here are some exercises for you to try, that help train your hamstrings 💁🏼‍♀️ . 1️⃣Hip Thrusts 2️⃣Dumbbell Hamstring Curl 3️⃣Good Mornings 4️⃣Stiff Leg Dead Lift 5️⃣Fit Tip Of The Day! @brettstir 🎥💕 . Credit:@ashleigh_jordan . #fitfam  #fitness  #fitnessmotivation  #fitnessjourney  #fitlife  #workout  #workoutmotivation  #workoutvideo  #glutes  #gluteworkout  #squats  #squatbooty  #lowerbodyworkout  #hamstrings  #healthylifestyle  #happiness  #positivevibes  #winter2018  #citylife  #pittsburgh  #fitness  #fitforHisreason  #workout  #homeworkout  #resistancebands  #queenteam  #fitforHisreason  #workoutvideo  #workoutmotivation  #glutes  #glutesworkout  #squats  #squatbooty  #healthylifestyle  #happiness  #positivevibes  #fittips  #pittsburgh  #fitnessvideo  #girlswhoworkout  #fitgirlsguide  #hiit 
When you promise yourself that you’re going to work on your strength in certain areas, don’t let yourself down 💪🏽🔥🏋🏽‍♀️
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#ExerciseTime #Trainiac #FitnessJunkie #FitFam #InstaFitness #FitFam #Fitness #Fitspo #Fitporation #FitForLife #WorkoutTime #HomeWorkout #WorkoutAtHome #NoShortcuts #HomeFitness #FitTips #FitFun #HandleIt #ExerciseTime #ExerciseForLife #TrainiacTribe #FitBody #InstaFitness #FitnessBlogger #FitnessAddict #FitnessLover #FitnessDedication #IGFit #InstaFit #Fistagram
When you promise yourself that you’re going to work on your strength in certain areas, don’t let yourself down 💪🏽🔥🏋🏽‍♀️ : : : #ExerciseTime  #Trainiac  #FitnessJunkie  #FitFam  #InstaFitness  #FitFam  #Fitness  #Fitspo  #Fitporation  #FitForLife  #WorkoutTime  #HomeWorkout  #WorkoutAtHome  #NoShortcuts  #HomeFitness  #FitTips  #FitFun  #HandleIt  #ExerciseTime  #ExerciseForLife  #TrainiacTribe  #FitBody  #InstaFitness  #FitnessBlogger  #FitnessAddict  #FitnessLover  #FitnessDedication  #IGFit  #InstaFit  #Fistagram 
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.🔷Habits are the small decisions you make and actions you perform every day.
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🔹What you repeatedly do forms the person that you are, the things that you believe and the person you portray! ⠀. .
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.🔹Your life is the sum of your habits! What are you in the habit of doing and what are you in the habit of not doing to help you achieve your goals?⠀⠀⠀⠀⠀⠀⠀⠀#getfitnow ⠀ ⠀ ⠀
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#fitnow #fitnowstudios #pickeringfitness #bodybuilding #getfit #dontgiveup #healthyliving #healthmatters #getfitnow #torontofitness #fitfam #fullservicegym #naturopath #fitnessmotivation  #fitspiration #cooldown #increaseflexibility #stretchyourmind #healthylifestyle #inspiremore #healthymind #motivationquotes #failfirst #dontskiptheprocess #personaltraining #fittips #warmup  #failureisnecessary  #nutritionalhealing
. . .🔷Habits are the small decisions you make and actions you perform every day. ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹What you repeatedly do forms the person that you are, the things that you believe and the person you portray! ⠀. . . . .🔹Your life is the sum of your habits! What are you in the habit of doing and what are you in the habit of not doing to help you achieve your goals?⠀⠀⠀⠀⠀⠀⠀⠀#getfitnow  ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀⠀⠀ ⠀ #fitnow  #fitnowstudios  #pickeringfitness  #bodybuilding  #getfit  #dontgiveup  #healthyliving  #healthmatters  #getfitnow  #torontofitness  #fitfam  #fullservicegym  #naturopath  #fitnessmotivation  #fitspiration  #cooldown  #increaseflexibility  #stretchyourmind  #healthylifestyle  #inspiremore  #healthymind  #motivationquotes  #failfirst  #dontskiptheprocess  #personaltraining  #fittips  #warmup  #failureisnecessary  #nutritionalhealing 
Love watching and listening to @grenadejay insta stories in a morning, really gets me fired up for the day! Jamie you are such an inspiration and the knowledge you share with us is so so valuable and the time you take to share with us is incredible, we know how time is so precious and I for one massively appreciate everything you do!
Love watching and listening to @grenadejay insta stories in a morning, really gets me fired up for the day! Jamie you are such an inspiration and the knowledge you share with us is so so valuable and the time you take to share with us is incredible, we know how time is so precious and I for one massively appreciate everything you do!
It finally sunk in last week... That I have a purposeful job, something that gives me meaning.
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I was genuinely humbled and emotional (cried a good bit!) last week when some testimonials came in and my name was featured a lot more than I expected.... like waaay more, I wasn't expecting ANY mentions!! (It's LD Coaching after all!).
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You know that feeling you get when you do a good deed, you knowingly do something for someone else and get a little high for the rest of day....eg you find someones phone or purse on the dart and chase them down and give it back, means a lot to them and it was only 2 mins of inconvenience for you.
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I got hit with about 10 of them in one go...when I didn't realise I had done the good deeds (there was nothing inconvenient for me). And these good deeds were people getting through major life stresses using tools and tips that they'd picked up from little posts or things I'd said... ME?!! (and @larry_doyle_ did some stuff too).
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What started out as "I'll do X,Y,Z" so you have more time for actual coaching has turned into helping tons of people get through general all round life shit.... while nailing food / fitness and making permanent life changing stuff happen... I'm totally overwhelmed. -
I couldn't think of anything else I'd rather be doing everyday.
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#mondayeveryday #notasponseredpost #idothiscauseiloveit
It finally sunk in last week... That I have a purposeful job, something that gives me meaning. - I was genuinely humbled and emotional (cried a good bit!) last week when some testimonials came in and my name was featured a lot more than I expected.... like waaay more, I wasn't expecting ANY mentions!! (It's LD Coaching after all!). - You know that feeling you get when you do a good deed, you knowingly do something for someone else and get a little high for the rest of day....eg you find someones phone or purse on the dart and chase them down and give it back, means a lot to them and it was only 2 mins of inconvenience for you. - I got hit with about 10 of them in one go...when I didn't realise I had done the good deeds (there was nothing inconvenient for me). And these good deeds were people getting through major life stresses using tools and tips that they'd picked up from little posts or things I'd said... ME?!! (and @larry_doyle_ did some stuff too). - What started out as "I'll do X,Y,Z" so you have more time for actual coaching has turned into helping tons of people get through general all round life shit.... while nailing food / fitness and making permanent life changing stuff happen... I'm totally overwhelmed. - I couldn't think of anything else I'd rather be doing everyday. - #mondayeveryday  #notasponseredpost  #idothiscauseiloveit 
👏🏻Motivation Monday👏🏻 “Step out of your comfort zone”; that’s how you really grow and progress in your daily goals. It’s natural to feel uncomfortable starting a new gym, routine and fitness/nutrition plan but let the results speak for themselves and you will never look back👌🏻
Contact us today to see how we can support you in changing your lifestyle for the better 🥘🍽🏋🏼‍♀️ #mondaymotivation #k5fitness #womensfitness #mensfitness #protein #weightloss #fitfam #memberships #goals #gymlife #fitfamuk #results #change #health #fitness #fitnessblogger #localgym #suttoncoldfield #fouroaks #workout #fitnesssupport #personaltraining #birmingham #transformations #fittips #nutrition #goalsetting #gymmotivation
👏🏻Motivation Monday👏🏻 “Step out of your comfort zone”; that’s how you really grow and progress in your daily goals. It’s natural to feel uncomfortable starting a new gym, routine and fitness/nutrition plan but let the results speak for themselves and you will never look back👌🏻 Contact us today to see how we can support you in changing your lifestyle for the better 🥘🍽🏋🏼‍♀️ #mondaymotivation  #k5fitness  #womensfitness  #mensfitness  #protein  #weightloss  #fitfam  #memberships  #goals  #gymlife  #fitfamuk  #results  #change  #health  #fitness  #fitnessblogger  #localgym  #suttoncoldfield  #fouroaks  #workout  #fitnesssupport  #personaltraining  #birmingham  #transformations  #fittips  #nutrition  #goalsetting  #gymmotivation 
Small child RDL’s with Front Squat. Bigger child Squat & Press with optional kisses. Use a child that you know, not just one who happens to be walking past the house. #familyfitness #family #busydads #busymums #busymoms #fitnessfun #healthyfamily #homegym #worklifebalance #dadbod #FitForLife #FitLifestyle #FitJourney #FitGoals #WorkoutTime #HomeWorkout #HomeFitness #FitTips #FitFun #ExerciseTime #FitnessGoal #FitnessTips #FitBody #FitnessLover #InstaFit #GetFit #Exercise #StayFit #Sweat #FatLoss
Small child RDL’s with Front Squat. Bigger child Squat & Press with optional kisses. Use a child that you know, not just one who happens to be walking past the house. #familyfitness  #family  #busydads  #busymums  #busymoms  #fitnessfun  #healthyfamily  #homegym  #worklifebalance  #dadbod  #FitForLife  #FitLifestyle  #FitJourney  #FitGoals  #WorkoutTime  #HomeWorkout  #HomeFitness  #FitTips  #FitFun  #ExerciseTime  #FitnessGoal  #FitnessTips  #FitBody  #FitnessLover  #InstaFit  #GetFit  #Exercise  #StayFit  #Sweat  #FatLoss 
• Child Friendly •
To make our gym accessible to everybody we are child friendly! Here is Nicole and her little one rolling out together at the end of a session 👌🏽 Feel free to bring the kids along so you can still make your session! #schoolholidays
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#fitacademyaustralia #fitacademy #myzone #thomastown #melbourne #wellness #hardwork #familygym #childfriendly #fitfriends #strength #weights #grouptraining #ExerciseTime #FitnessJunkie #FitFam #InstaFitness #Fitness #Fitspo #FitForLife #FitLifestyle #FitJourney #FitGoals #WorkoutTime #FitTips #FitFun #ExerciseTime #FitnessGuru  #FitnessBody #FitnessTips
• Child Friendly • To make our gym accessible to everybody we are child friendly! Here is Nicole and her little one rolling out together at the end of a session 👌🏽 Feel free to bring the kids along so you can still make your session! #schoolholidays  . . . . . #fitacademyaustralia  #fitacademy  #myzone  #thomastown  #melbourne  #wellness  #hardwork  #familygym  #childfriendly  #fitfriends  #strength  #weights  #grouptraining  #ExerciseTime  #FitnessJunkie  #FitFam  #InstaFitness  #Fitness  #Fitspo  #FitForLife  #FitLifestyle  #FitJourney  #FitGoals  #WorkoutTime  #FitTips  #FitFun  #ExerciseTime  #FitnessGuru   #FitnessBody  #FitnessTips 
New fitnesss account
New fitnesss account
#mondaymotivation - create your own success! Nothing is given, only earned 👊
💪UPPER BODY/DELTS CIRCUIT💪
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Give this giant set a go for a shoulder pump. 3 sets - 10 reps of each move one after the other. 60s rest between sets.
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10 x SHOULDER PRESS 
10 x BICEP CURLS
10 x SIDE RAISE 
10 x FRONT RAISE
10 x UPRIGHT ROWS
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🌶🌶🌶
💪UPPER BODY/DELTS CIRCUIT💪 . . Give this giant set a go for a shoulder pump. 3 sets - 10 reps of each move one after the other. 60s rest between sets. . . . 10 x SHOULDER PRESS 10 x BICEP CURLS 10 x SIDE RAISE 10 x FRONT RAISE 10 x UPRIGHT ROWS . . . 🌶🌶🌶
What an amazing tip for improving your deadlift from @thegoldlane_ 
Tag your sportfriends below 👇🏼🤔
Follow corvus4fitnes for more content like this😏
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#fitnesstips #fitnessmotivation #fitness #fitnesslife #fitnesslife #fitnessquotes #fitnessinspiration #getfit #youcandoit #getfitstayfit #hardworddedication #justdoit #betterforit #gainpost #gainweight #bestlifeproject #hardworkpaysof #workout #suplements #nutrition #proteins #fitnesspage #fittips #sports #exercisetips #life #health #bbg #post4fitness
What an amazing tip for improving your deadlift from @thegoldlane_ Tag your sportfriends below 👇🏼🤔 Follow corvus4fitnes for more content like this😏 . . #fitnesstips  #fitnessmotivation  #fitness  #fitnesslife  #fitnesslife  #fitnessquotes  #fitnessinspiration  #getfit  #youcandoit  #getfitstayfit  #hardworddedication  #justdoit  #betterforit  #gainpost  #gainweight  #bestlifeproject  #hardworkpaysof  #workout  #suplements  #nutrition  #proteins  #fitnesspage  #fittips  #sports  #exercisetips  #life  #health  #bbg  #post4fitness 
Come partner up with either head coach Tilli or owner Alex down at Lululemon James St this Saturday for a partner WaterRow as we feed the beautiful people visiting Lululemon these signature ORANGETHEORY ASCOT cupcakes and GIVE AWAY plenty of free classes and gifts. These little treats are made with love 🧡 from local Brisbane food wizard Sisina 🧚‍♀️ from @sinaskitchen
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#OTFascot
#OTFFAMILY
#12daysoffitness
#Lululemon
#Healthplace
#Citycave
#Lendlease
#Nike
#EpicHair
#Christmas 
#12daysoffitness
#brisbane⠀
#Orangetheory⠀
#KeepBurning⠀
#RiseAndBurn⠀
#OTFCelebs⠀
#OrangeZone⠀
#OrangetheoryNation⠀
#fitfam⠀
#fitness⠀
#fitspo ⠀
#fittips⠀
#health⠀
#motivation⠀
#MotivationMonday⠀
#TBT⠀
#ThrowbackThursday⠀
#weightloss⠀
#WOD ⠀
Come partner up with either head coach Tilli or owner Alex down at Lululemon James St this Saturday for a partner WaterRow as we feed the beautiful people visiting Lululemon these signature ORANGETHEORY ASCOT cupcakes and GIVE AWAY plenty of free classes and gifts. These little treats are made with love 🧡 from local Brisbane food wizard Sisina 🧚‍♀️ from @sinaskitchen . #OTFascot  #OTFFAMILY  #12daysoffitness  #Lululemon  #Healthplace  #Citycave  #Lendlease  #Nike  #EpicHair  #Christmas  #12daysoffitness  #brisbane ⠀ #Orangetheory ⠀ #KeepBurning ⠀ #RiseAndBurn ⠀ #OTFCelebs ⠀ #OrangeZone ⠀ #OrangetheoryNation ⠀ #fitfam ⠀ #fitness ⠀ #fitspo  ⠀ #fittips ⠀ #health ⠀ #motivation ⠀ #MotivationMonday ⠀ #TBT ⠀ #ThrowbackThursday ⠀ #weightloss ⠀ #WOD  ⠀
💖It is never too late to start taking care of the body you have. ✨💚
💖It is never too late to start taking care of the body you have. ✨💚
Happy to be back on IG 😏🤘🏽
Happy to be back on IG 😏🤘🏽
19’ is about to be ridiculous 🦍🔥 Sheesh! Back like Drizzy & Meek 🏆
19’ is about to be ridiculous 🦍🔥 Sheesh! Back like Drizzy & Meek 🏆
THEY NEVER LEFT ME DOWN 👨‍👩‍👧‍👦👨‍👩‍👧‍👦
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Early birthday festivities were a huge success! Thank you so much to every single person that came out and showed me so much love! This was a weekend I will never forget!😁😁
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#ReadySetGREAT #HappyBirthday #29
THEY NEVER LEFT ME DOWN 👨‍👩‍👧‍👦👨‍👩‍👧‍👦 ________________________________ Early birthday festivities were a huge success! Thank you so much to every single person that came out and showed me so much love! This was a weekend I will never forget!😁😁 ________________________________ #ReadySetGREAT  #HappyBirthday  #29 
Full shoulder workout by @ulissesworld
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Follow us for more motivational and fitness related posts..@crazy_for_fitness_
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#NoShortcuts #FitTips #FitFun #ExerciseTime #ExerciseForLife #FitnessGoal #FitnessFirst #FitnessTips  #FitBody #InstaFitness #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #training #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit
Full shoulder workout by @ulissesworld . Follow us for more motivational and fitness related posts..@crazy_for_fitness_ . . #NoShortcuts  #FitTips  #FitFun  #ExerciseTime  #ExerciseForLife  #FitnessGoal  #FitnessFirst  #FitnessTips   #FitBody  #InstaFitness  #fitnessaddict  #fitspo  #workout  #bodybuilding  #cardio  #gym  #training  #health  #healthy  #instahealth  #healthychoices  #active  #strong  #motivation  #instagood  #determination  #lifestyle  #diet  #getfit 
Yass 😍 or nahh!! 😎 UPPER BOOTY 🍑UPPER BOOTY 🍑
Tag a friend 😜😜😜😜 • • • • •
Follow @perfectselfiworld for more 💖💖 #Repost @ashleigh_jordan 😍😍🤩
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TAG a friend!
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Yes these exercises will work your entire gluteal muscles BUT your gluteus maximus and minimus will be utilized more doing these exercises! Here a few exercises for you to try on your next Glute day 🙌🏼
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1️⃣Kick Back with Hold
2️⃣Kneeling Squats
3️⃣Weighted Donkey Kicks
4️⃣Platform Glute Raises
5️⃣Fit Tip Of The Day!

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#fitfam #fitness #fitnessmotivation #fitnessjourney #fitlife #fitchick #workout #workoutmotivation #workoutroutine #workoutvideo #glutes #glutesworkout #squats #squatbooty #lowerbodyworkout #healthylifestyle #happiness #positivevibes #fittips #winter2018 #citylife #pittsburgh
Yass 😍 or nahh!! 😎 UPPER BOOTY 🍑UPPER BOOTY 🍑 Tag a friend 😜😜😜😜 • • • • • Follow @perfectselfiworld for more 💖💖 #Repost  @ashleigh_jordan 😍😍🤩 • • • • • . TAG a friend! . Yes these exercises will work your entire gluteal muscles BUT your gluteus maximus and minimus will be utilized more doing these exercises! Here a few exercises for you to try on your next Glute day 🙌🏼 . 1️⃣Kick Back with Hold 2️⃣Kneeling Squats 3️⃣Weighted Donkey Kicks 4️⃣Platform Glute Raises 5️⃣Fit Tip Of The Day! _____________________________________ #fitfam  #fitness  #fitnessmotivation  #fitnessjourney  #fitlife  #fitchick  #workout  #workoutmotivation  #workoutroutine  #workoutvideo  #glutes  #glutesworkout  #squats  #squatbooty  #lowerbodyworkout  #healthylifestyle  #happiness  #positivevibes  #fittips  #winter2018  #citylife  #pittsburgh 
✅Upper body✅
Good session with @roberttaniouspt today, main points keeping everything controlled and tight until failure 💪🏼 -#ExerciseTime #Trainiac #FitnessJunkie #FitFam #InstaFitness #FitFam #Fitness #Fitspo #Fitporation #FitForLife #FitLifestyle #FitJourney #FitnessForLife #FitGoals #FitInspiration #WorkoutTime #HomeWorkout #WorkoutAtHome #NoShortcuts #HomeFitness #FitTips #FitFun #HandleIt #ExerciseTime
Stay connected. We are always changing the game...
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Join our family...
@Krump_Studios : The Pent House Kirmu Plaza Plot 710, IT igbani Street Jabi.
08185651796 
#krumpfitness #Krumpstudios #dance #weightloss #weightlosstransformation #weightlossjourney #weightwatchers #weightlossdiary #fitfamabuja #fitness #fittips #fitness
*[ THERABAND LATERAL RAISES - EPISODE 1 ]* ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
# Step by Step #

1. Stand in the middle of the thera-band.

2. Grab each end of the thera-band with your hands.

3. Begin with both arms at your sides.

4. Keep elbows shyofflock and lift your arms sideways up to shoulder level and then all the way above your head.

5. Slowly lower and repeat.
Can also be performed with dumbbells. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ *Follow my Facebook page* :- https://www.facebook.com/Taufiqfitnessclub/
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*Follow my Instagram page*:- https://www.instagram.com/endurance786/
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*Follow my Twitter page* :- https://mobile.twitter.com/endurance0786
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*[ THERABAND LATERAL RAISES - EPISODE 1 ]* ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ # Step by Step # 1. Stand in the middle of the thera-band. 2. Grab each end of the thera-band with your hands. 3. Begin with both arms at your sides. 4. Keep elbows shyofflock and lift your arms sideways up to shoulder level and then all the way above your head. 5. Slowly lower and repeat. Can also be performed with dumbbells. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ *Follow my Facebook page* :- https://www.facebook.com/Taufiqfitnessclub/ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ *Follow my Instagram page*:- https://www.instagram.com/endurance786/ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ *Follow my Twitter page* :- https://mobile.twitter.com/endurance0786 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ *JOIN FACEBOOK GROUP*:- https://www.facebook.com/groups/1027003117494133/ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
*[ LEGS | SQUATS ]* ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ The Squat is the king of all exercises.  The Squat is a full body compound exercise. At by bending your hips and knees while the bar rests on your upper-back. Squat down until your hips are below your knees. Keep your knees out and lower back neutral. Then Squat back up. Lock your hips and knees at the top.

Squats work your whole body. Your legs bend and straighten to move the weight. Your abs and lower back muscles stabilize your trunk while your legs move. Your upper-back, shoulders and arms balance the bar on your back. Many muscles work at the same time, not just your legs. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
*[ LEGS | SQUATS ]* ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ The Squat is the king of all exercises. The Squat is a full body compound exercise. At by bending your hips and knees while the bar rests on your upper-back. Squat down until your hips are below your knees. Keep your knees out and lower back neutral. Then Squat back up. Lock your hips and knees at the top. Squats work your whole body. Your legs bend and straighten to move the weight. Your abs and lower back muscles stabilize your trunk while your legs move. Your upper-back, shoulders and arms balance the bar on your back. Many muscles work at the same time, not just your legs. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖