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When the doctor tells you no exercise for 2 weeks and you know you won't see your abs for a while. I am going to get a lot fluffier!
#poledancer #fitfam #fitgirls #fitspo #fitnessmotivation #irishfitfam #gymshark #gymsharkwomen #fitnessjourney #abs #toned #buildingmuscle #poser #selfie #mirrorselfie #stronggirls #picoftheday #instadaily #instagood #poledancersofig #weightloss #fitfamuk #l4l #flexyleggings
Amazing picture 🙏🏼😍🔥 Credit @luisa_mehrl
Amazing picture 🙏🏼😍🔥 Credit @luisa_mehrl
Gym was busy today so it wasn’t the best workout ever 😒 65 minutes of upper body, 1 mile/8:59 on the elliptical, & 15 minutes stretching. 
194/250
#fitness #weightloss #weightlossinspiration #girlswholift #fitbabesunited #fitgirlvarsity #strongnotskinny #liftheavy #inspiration #iifym #idontsweatisparkle #buildingmuscle #workout #imworthit #inspire #fitfamily #fitgirl  #gaintrain #gymselfie #sorenotsorry #goalcrusher #goals #newyearsameme #fitgirlsguide #trainhard #healthylifestyle #health #pushharder #makeithappen #gymlife
Gym was busy today so it wasn’t the best workout ever 😒 65 minutes of upper body, 1 mile/8:59 on the elliptical, & 15 minutes stretching. 194/250 #fitness  #weightloss  #weightlossinspiration  #girlswholift  #fitbabesunited  #fitgirlvarsity  #strongnotskinny  #liftheavy  #inspiration  #iifym  #idontsweatisparkle  #buildingmuscle  #workout  #imworthit  #inspire  #fitfamily  #fitgirl  #gaintrain  #gymselfie  #sorenotsorry  #goalcrusher  #goals  #newyearsameme  #fitgirlsguide  #trainhard  #healthylifestyle  #health  #pushharder  #makeithappen  #gymlife 
Our Saturday morning was packed full of fun!
🤪🤪🤪
We had our bioscans with @dean_rapidbioscan
A visit from our physio Rob from Inspire
And we snacked on some delicious yogurts from @chobaniau
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We’ve had an amazing week in our new gym - our members are raving about how much they love the upgrade.
If anyone you know would like to check out the club, bring them down in during staffed hours for a free workout - if they join our club you will BOTH get the rest of the year for FREE!!
🤩🤩🤩
Don’t forget to tag us in your posts and stories and tel us how much you are loving the upgrade
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#jetts #jettslutwyche #lutwyche #jettsaustralia #workoutonyourterms #lutwychegym #lutwycheroad #brisbane #brisbanegym #gym #australia #247 #247gym #247training #functionaltraining #weightstraining #weightloss #buildingmuscle #cardioworkout #workout #gettingfit #gettinghealthy #gymupgrade #fitness #fitnessmotivation #fitlife #physio #openweek #chobaniyogurt #rapidbioscan
Our Saturday morning was packed full of fun! 🤪🤪🤪 We had our bioscans with @dean_rapidbioscan A visit from our physio Rob from Inspire And we snacked on some delicious yogurts from @chobaniau 🍓🍓🍓 We’ve had an amazing week in our new gym - our members are raving about how much they love the upgrade. If anyone you know would like to check out the club, bring them down in during staffed hours for a free workout - if they join our club you will BOTH get the rest of the year for FREE!! 🤩🤩🤩 Don’t forget to tag us in your posts and stories and tel us how much you are loving the upgrade . . . #jetts  #jettslutwyche  #lutwyche  #jettsaustralia  #workoutonyourterms  #lutwychegym  #lutwycheroad  #brisbane  #brisbanegym  #gym  #australia  #247  #247gym  #247training  #functionaltraining  #weightstraining  #weightloss  #buildingmuscle  #cardioworkout  #workout  #gettingfit  #gettinghealthy  #gymupgrade  #fitness  #fitnessmotivation  #fitlife  #physio  #openweek  #chobaniyogurt  #rapidbioscan 
Day 16 of #30for30mh challenge brought a 3 minuet plank! We had to hold on tight. Take on new challenges for men’s health month. Set small goals everyday. Walk 15 more minuets today then you did yesterday. Put down the soft drink and grab a water instead. Take the stairs instead of the elevator. Take your multivitamin today you forget to take yesterday. Small victory’s everyday for 30 days add up to a lot at the end of the month. So do something small today, to achieve your victory! 
#gainz #bulking #bulkseason #muscle #buildingmuscle #fitness #fitnessaddict #gymrat #gym #vitaminshoppe #likeforlike #followme #followforfollow #follow #fitspo #fitnessaddict #fifood #onthego #preworkout #GymLife #GymTime #Weights #WeightTraining #Workout #challenge #motivation #lifestyle #menshealth
Day 16 of #30for30mh  challenge brought a 3 minuet plank! We had to hold on tight. Take on new challenges for men’s health month. Set small goals everyday. Walk 15 more minuets today then you did yesterday. Put down the soft drink and grab a water instead. Take the stairs instead of the elevator. Take your multivitamin today you forget to take yesterday. Small victory’s everyday for 30 days add up to a lot at the end of the month. So do something small today, to achieve your victory! #gainz  #bulking  #bulkseason  #muscle  #buildingmuscle  #fitness  #fitnessaddict  #gymrat  #gym  #vitaminshoppe  #likeforlike  #followme  #followforfollow  #follow  #fitspo  #fitnessaddict  #fifood  #onthego  #preworkout  #GymLife  #GymTime  #Weights  #WeightTraining  #Workout  #challenge  #motivation  #lifestyle  #menshealth 
Bi’s and tri’s done and dusted. So proud of @cj_getting_fit stepping up and pushing her limits as always.

Machine preacher curls pyramid 3 x 50
Machine tricep extension pyramid 3 x 50
S/S DB curls/ezybar 21’s 
S/S pyramid tricep pushdown/rope pushdown 
Seated hammer curls 3 x failure 
Machine dips 2 x failure 1 x failure drop set 
#biceps #tricep #traintogetherstaytogether #couplegoals #gettingitdone #buildingmuscle #nevergiveup #keeppushing
My humans say I get lazy when I sit in the park so Daddy and I did laps today. Obviously I had to take my ball with me 🙄🎾🐾 #walking #buildingmuscle #10weekspostop #saturdays #ballobsesseddog
Curls for girls 💪🏻 Tag a friend! Credit: @jonskywalker
Curls for girls 💪🏻 Tag a friend! Credit: @jonskywalker
Day 15 challenge of #30for30mh brought a 3min Superman. We weren’t sure we could hold it that long! Push yourself everyday to new journeys and challenges to better your health!

#gainz #bulking #bulkseason #muscle #buildingmuscle #fitness #fitnessaddict #gymrat #gym #vitaminshoppe #likeforlike #followme #followforfollow #follow #fitspo #fitnessaddict #fifood #onthego #preworkout #GymLife #GymTime #Weights #WeightTraining #Workout #challenge #motivation #lifestyle #menshealth
Day 15 challenge of #30for30mh  brought a 3min Superman. We weren’t sure we could hold it that long! Push yourself everyday to new journeys and challenges to better your health! #gainz  #bulking  #bulkseason  #muscle  #buildingmuscle  #fitness  #fitnessaddict  #gymrat  #gym  #vitaminshoppe  #likeforlike  #followme  #followforfollow  #follow  #fitspo  #fitnessaddict  #fifood  #onthego  #preworkout  #GymLife  #GymTime  #Weights  #WeightTraining  #Workout  #challenge  #motivation  #lifestyle  #menshealth 
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▪️OVERHEAD CROSSOVER CABLE EXTENSIONS - PULLDOWN CROSSOVERS▪️
🎯 Target; Triceps
〽️You will need; Cable machine
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#fitness #gym #exercise #igfit #gymguy #buildingmuscle #gymrat #chickswholift #bodybuilding #tris #exerciseoftheday #bis #pt #stkildapersonaltraining #stkilda #stkildamelbourne #shelifts #helifts #blokesthatlift #womensphysique #gymgirl #stkildagym #armtraining #gains #bigarms #cabletraining #strength #tricepworkout #triceps #overheadextension @primeathletica @jbfitnesshealth @bodybuildingcom @gymsharktrain
• ▪️OVERHEAD CROSSOVER CABLE EXTENSIONS - PULLDOWN CROSSOVERS▪️ 🎯 Target; Triceps 〽️You will need; Cable machine • ➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #fitness  #gym  #exercise  #igfit  #gymguy  #buildingmuscle  #gymrat  #chickswholift  #bodybuilding  #tris  #exerciseoftheday  #bis  #pt  #stkildapersonaltraining  #stkilda  #stkildamelbourne  #shelifts  #helifts  #blokesthatlift  #womensphysique  #gymgirl  #stkildagym  #armtraining  #gains  #bigarms  #cabletraining  #strength  #tricepworkout  #triceps  #overheadextension  @primeathletica @jbfitnesshealth @bodybuildingcom @gymsharktrain
Whistler riggin' times.
Whistler riggin' times.
CuPoLeTte all'ArAnCiA.. 🍊 di @missmec87 però questa volta ti devo contraddire.. non sono le uniche più soffici perché queste condividono il posto con le Healthy Camille 😁😉 che io adoro 😍 #healthyfood #fitfood #fitfam #loveeat #lovefit #gymlife #lovecooking #eatclean #dolcifit #breakfast #deliciousfood #healthyfood #fitfcouple #fitnessmotivation #musclegirl #buildingmuscle #bodybuilding #fooddiary #nutrition #flexibledieting #iifymfam #iifym #bepositive #beproud #doitbetter #barbellecakes
CuPoLeTte all'ArAnCiA.. 🍊 di @missmec87 però questa volta ti devo contraddire.. non sono le uniche più soffici perché queste condividono il posto con le Healthy Camille 😁😉 che io adoro 😍 #healthyfood  #fitfood  #fitfam  #loveeat  #lovefit  #gymlife  #lovecooking  #eatclean  #dolcifit  #breakfast  #deliciousfood  #healthyfood  #fitfcouple  #fitnessmotivation  #musclegirl  #buildingmuscle  #bodybuilding  #fooddiary  #nutrition  #flexibledieting  #iifymfam  #iifym  #bepositive  #beproud  #doitbetter  #barbellecakes 
Post Saturday morning workout. It was raining cats and dogs but that does not deter the determination to substitute the outdoor run with an alternative exercise at the indoor gym. As always, the post pump swelling looks are great but it only lasts for an hour before subsiding to normal size 🤣😂
#postworkout #postworkouteffect #postpumpselfie #nevergiveup #stayinglean #leanmass #lightworkout #gayasihat #fitnessaddict #trainingtime #getinshape #trainingday #workoutdone #fitnessmotivation #bodygoals #gainmuscle #buildingmuscle #startingmyfitnessjourney #leangains #keepinglean #senaman #senamanpagi #handsome #saturdayworkout #tryingtobehandsome #chicksmagnet #chickmagnet
Post Saturday morning workout. It was raining cats and dogs but that does not deter the determination to substitute the outdoor run with an alternative exercise at the indoor gym. As always, the post pump swelling looks are great but it only lasts for an hour before subsiding to normal size 🤣😂 #postworkout  #postworkouteffect  #postpumpselfie  #nevergiveup  #stayinglean  #leanmass  #lightworkout  #gayasihat  #fitnessaddict  #trainingtime  #getinshape  #trainingday  #workoutdone  #fitnessmotivation  #bodygoals  #gainmuscle  #buildingmuscle  #startingmyfitnessjourney  #leangains  #keepinglean  #senaman  #senamanpagi  #handsome  #saturdayworkout  #tryingtobehandsome  #chicksmagnet  #chickmagnet 
Happy Friday! Headed to the gym late this afternoon for Leg Day! Strong in 8 week 5 complete! For front and back squats I kept the weight moderate to focus on form, but for the rest I was able to go heavy! Love those heavy weight days! .

Tomorrow friends and I are going to @myhotpilates for the 10am class! Can't wait! .

Hope you all had a great day! Xx
Happy Friday! Headed to the gym late this afternoon for Leg Day! Strong in 8 week 5 complete! For front and back squats I kept the weight moderate to focus on form, but for the rest I was able to go heavy! Love those heavy weight days! . Tomorrow friends and I are going to @myhotpilates for the 10am class! Can't wait! . Hope you all had a great day! Xx
I'm allowed to be a #workinprogress and a #masterpiece at the same time.⚡
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📈🙄📉😁 = my depiction of the process but I'm hanging in there. I see a bump upward every month on my graph but that bump is always lower along the axis followed by a big drop and I'm like 😭 #tearsofjoy 🤣
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In the moment, I just want to be like 😬 when in reality, I should be like 😎
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Not that I needed a damn number on the scale to validate all my hardwork and diligence. I KNOW I made #gainz all this time. Just gotta #keepgoing💪
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#fierceNfocused 
#messwithmycutandillcutyou 
#fiercelyconscious 
#earnednotgiven 
#truegrit
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#fitgirls #girlswholift #fitness #fitfam #iifym #macros #flexibledieting #rplifestyle #bodybuilding #roadtobikini #bodybuildingcom #buildingmuscle #trusttheprocess #consistencyiskey #dontevergiveup #gym #nomakeupdontcare #nofilter #gymselfie #butfirstletmetakeaselfie
I'm allowed to be a #workinprogress  and a #masterpiece  at the same time.⚡ . 📈🙄📉😁 = my depiction of the process but I'm hanging in there. I see a bump upward every month on my graph but that bump is always lower along the axis followed by a big drop and I'm like 😭 #tearsofjoy  🤣 . In the moment, I just want to be like 😬 when in reality, I should be like 😎 . Not that I needed a damn number on the scale to validate all my hardwork and diligence. I KNOW I made #gainz  all this time. Just gotta #keepgoing 💪 . . #fierceNfocused  #messwithmycutandillcutyou  #fiercelyconscious  #earnednotgiven  #truegrit  . . . . . #fitgirls  #girlswholift  #fitness  #fitfam  #iifym  #macros  #flexibledieting  #rplifestyle  #bodybuilding  #roadtobikini  #bodybuildingcom  #buildingmuscle  #trusttheprocess  #consistencyiskey  #dontevergiveup  #gym  #nomakeupdontcare  #nofilter  #gymselfie  #butfirstletmetakeaselfie 
Sometimes it’s ok to take a step back. -
Pressing movements come so natural to me. Specially push ups and bench press variations. I can lift pretty heavy loads relative to my body weight for multiple reps. However, pulling movements are not the same story. -
The pendlay row is an exercise that hasn’t progressed in load as much as I’d like. Having them the day after deadlifts has an impact on this of course. In fact, i have had to switch them for another rowing variation twice in a row because my hamstrings, glutes  and entire posterior chain is still sore from deadlifting the day before. -
Today I woke up incredibly fresh, as if I hadn’t deadlifted at all yesterday. So instead of going for the wife grip seated row as I was doing I decided to give the pendlay row another shot. -
Because I was pretty calm I could see and feel del the very beginning which things I needed to focus on. -
So, without any hurry and taking my time on the set up, i focused on two things only: grabbing the floor with my feet and thinking each rep as a single: taking my time to reset, brace and pack up my lats on each single rep. -
Turned out pretty well. In fitness and life in many cases you have to take two steps back to have a wider vision of the things you can improve, and then come back. -
#laupersonaltrainer #TeamJPS #pendlayrow @fitness #backday #bringingsexyback #strong #buildingmuscle #musclebuilding #entrenadorapersonal #puebla #mexico #gymlife #barbelltraining #resistancetraining #flexfriday #backday #strongwomen #training #lats #latsfordays #buildingmuscle #musculacion #entrenamientodefuerza #fuerza #stronger #porquenoahora
Sometimes it’s ok to take a step back. - Pressing movements come so natural to me. Specially push ups and bench press variations. I can lift pretty heavy loads relative to my body weight for multiple reps. However, pulling movements are not the same story. - The pendlay row is an exercise that hasn’t progressed in load as much as I’d like. Having them the day after deadlifts has an impact on this of course. In fact, i have had to switch them for another rowing variation twice in a row because my hamstrings, glutes and entire posterior chain is still sore from deadlifting the day before. - Today I woke up incredibly fresh, as if I hadn’t deadlifted at all yesterday. So instead of going for the wife grip seated row as I was doing I decided to give the pendlay row another shot. - Because I was pretty calm I could see and feel del the very beginning which things I needed to focus on. - So, without any hurry and taking my time on the set up, i focused on two things only: grabbing the floor with my feet and thinking each rep as a single: taking my time to reset, brace and pack up my lats on each single rep. - Turned out pretty well. In fitness and life in many cases you have to take two steps back to have a wider vision of the things you can improve, and then come back. - #laupersonaltrainer  #TeamJPS  #pendlayrow  @fitness #backday  #bringingsexyback  #strong  #buildingmuscle  #musclebuilding  #entrenadorapersonal  #puebla  #mexico  #gymlife  #barbelltraining  #resistancetraining  #flexfriday  #backday  #strongwomen  #training  #lats  #latsfordays  #buildingmuscle  #musculacion  #entrenamientodefuerza  #fuerza  #stronger  #porquenoahora 
Finally conquered this set of bvulgarian lunges.. took 30 mins to get through! No pain no gain😥
Working with fit 4 you @flexfitnesspyespa & @jakecampusnutrition I had no idea how hard it is to build muscle & how long it takes to see results! 
#balanceiskey #nopainnogain #buildingmuscle #progress #nutrition #gymlife #goals #stayingontrack
GIRLS  JUST  WANNA  HAVE  FUN!! Ever go away for a girl's weekend and feel alive again? The Bod Squad girls get to giggle amongst there lady friends, DAILY!

So much love for my girl gang each and every day!

Thanks for the constant great times gals!

#funday
#girlgang 
#fulloflaughs
GIRLS JUST WANNA HAVE FUN!! Ever go away for a girl's weekend and feel alive again? The Bod Squad girls get to giggle amongst there lady friends, DAILY! So much love for my girl gang each and every day! Thanks for the constant great times gals! #funday  #girlgang  #fulloflaughs 
Arnold giving Calum some tips!💪🏻💪🏻 Tag a friend!!! Credit: @calumvonmoger
Arnold giving Calum some tips!💪🏻💪🏻 Tag a friend!!! Credit: @calumvonmoger
Guess I'll never be good enough for anyone #bulk #fitness #bodybuilding #pumpmode #gains #mucsle #buildingmuscle #flex #
Not lookin’ back I ain’t going that way 🤫 .
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#gym #backday #exercise #health #wellbeing #tattoo #tattooed #muscle #progress #buildingmuscle #ryderwear #activewear #armworkout #workout #fitness #anytimefitness #happyplace #learning #growing #changing
Día de Entrenamiento de Espalda y Hombros junto a @muscuronny @jorgefitnes24 💪🏋😎 gracias por la visita , siempre serán bienvenidos en CALDERON IRON FITNESS GYM 🏆
#calderonironfitnessgym #gym #gymmotivation #ironbrothers #fitnesslifestyle #championsfactory #buildingmuscle #bodybuilderandfitness #healthylifestyle #strong
YOU HAVE ABS by 
Follow:@health._tips 
Credit:@jmaxfitness
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We all have abs hiding underneath there somewhere, and it's easier to get abs than you think.
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They say abs are made in the kitchen, and while this is true, I think abs are really made by consistency. You can't eat just one meal and think it'll help you get abs. That's how Joffrey Lannister thinks. It's the culmination of hundreds of compliant meals over time.
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The easiest way to get a six pack is to use the following formula: Weight training + caloric deficit + high protein = abs.
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If someone you know is trying to get abs, then send them here.
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#abs #sixpack #6pack #abdominal #abdominals #abworkout #weightloss #weightlossgoals #weightlossstory #fatloss #fatlossjourney #fatlossmurah #doyouevenlift #doyouevensquat #weightlosstips #diet #ifitfitsyourmacros #healthspo #swolepatrol #fitnesslove #fitnessgoal #buildingmuscle #buildingmuscles #fitnessphysique #fitnessbody #gains #gaintrain #fitfriends #musclemodel
YOU HAVE ABS by Follow:@health._tips Credit:@jmaxfitness - We all have abs hiding underneath there somewhere, and it's easier to get abs than you think. - They say abs are made in the kitchen, and while this is true, I think abs are really made by consistency. You can't eat just one meal and think it'll help you get abs. That's how Joffrey Lannister thinks. It's the culmination of hundreds of compliant meals over time. - The easiest way to get a six pack is to use the following formula: Weight training + caloric deficit + high protein = abs. - If someone you know is trying to get abs, then send them here. - #abs  #sixpack  #6pack  #abdominal  #abdominals  #abworkout  #weightloss  #weightlossgoals  #weightlossstory  #fatloss  #fatlossjourney  #fatlossmurah  #doyouevenlift  #doyouevensquat  #weightlosstips  #diet  #ifitfitsyourmacros  #healthspo  #swolepatrol  #fitnesslove  #fitnessgoal  #buildingmuscle  #buildingmuscles  #fitnessphysique  #fitnessbody  #gains  #gaintrain  #fitfriends  #musclemodel 
I know it’s a bit far away but I have been doing a few sets of assisted pull ups and dips to try and build my upper body in a different way. So no matter what muscle group I’m working everyday I do a few of these and try less and less assistance. So excited for that moment that I won’t need the assisted weight! #pullups #assisted #workingit #buildingmuscle #assistedpullup #fitmom #momswholift #womenwholift
Nice thing about a #homegym is it’s usually devoid of any other people and clothing is pretty well optional 🤷🏻‍♂️ #lifting #emptygym #garagegym #gettingfit #gymtime #dumbells #tattoo #tattoos #buildingmuscle #pretendabs
Yup, on Friday’s we #flex. I know  it’s not much but I am down 3lbs since starting working out 4 weeks back. The goal is 3-4 lbs a month, but my main focus is to lose inches, and about 20lbs. I look forward to starting p90x Dec-March2/3. Then Lift 4 March- April. Maybe Shit Shop after that. We will see. #lift #fitfam #weightlossjourney #buildingmuscle #losingfat
Yup, on Friday’s we #flex . I know it’s not much but I am down 3lbs since starting working out 4 weeks back. The goal is 3-4 lbs a month, but my main focus is to lose inches, and about 20lbs. I look forward to starting p90x Dec-March2/3. Then Lift 4 March- April. Maybe Shit Shop after that. We will see. #lift  #fitfam  #weightlossjourney  #buildingmuscle  #losingfat 
I love how we like to demonize things like sugar for being the “cause” for obesity, but what about our alcohol consumption?⠀
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This is exactly why the “freshman 15” is a REAL THING.⠀
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Great post here by @smurray_32. Here’s what he had to say:⠀
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Although I am a firm advocate of flexible dieting and consuming “anything in moderation”, I do still feel very strongly about weekend alcohol intake as I know first-hand that this is likely the cause of so many diet failures out there⠀
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Now, while I am not going to go into yet another entire post about how easy it is to “cancel out” your hard-earned weekly deficit on your weekend, the goal of this post was to simply make you more AWARE that, calories don’t just come from food and that, the wine, beer, vodka that you are consuming tonight, likely has far more than you perceive it to have⠀
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Remember, alcohol contains 7kcal/g (Traversy 2015) thus, while if consumed in moderation, can “fit” into your lifestyle with relative ease, IF ABUSED, has the ability to shift you into EXTREME surpluses of calories and thus cause you to store any carbohydrates and fats that you consume directly as fat tissue due to alcohol taking priority no.1 when it comes to metabolism (Siler et al 1999). Studies even show that is one of the main contributors to weight gain by promoting excess energy consumption with a lack of satiety (DiMeglio & Mattes 2000 Pan & Hu 2011, Tieken 2008).⠀
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Furthermore, alcohol is associated with increases in ghrelin, the main “hunger hormone” (Röjdmark et al 2001) thus, not only could you be consuming 1600kcal worth of liquid calories tonight, but then “binge” on further “FOOD calories” and thus shift you into an even LARGER calorie surplus.⠀
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Think about it, for some petite females, 1750kcal worth of vodka alone (no food) could be their entire DAILY requirement. Add another 2000+kcal from the pizza they consume when they get home from the club along with what they have already consumed PRIOR in the day before going out and you can see just how easy it is to have a day comprising of 4, 5, 6, 7000+ calories which, as you know is likely only repeated tomorrow.⠀
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Just some food for thought? Enjoy the weekend.
I love how we like to demonize things like sugar for being the “cause” for obesity, but what about our alcohol consumption?⠀ ⠀ This is exactly why the “freshman 15” is a REAL THING.⠀ ⠀ Great post here by @smurray_32. Here’s what he had to say:⠀ .⠀ Although I am a firm advocate of flexible dieting and consuming “anything in moderation”, I do still feel very strongly about weekend alcohol intake as I know first-hand that this is likely the cause of so many diet failures out there⠀ ➖⠀ Now, while I am not going to go into yet another entire post about how easy it is to “cancel out” your hard-earned weekly deficit on your weekend, the goal of this post was to simply make you more AWARE that, calories don’t just come from food and that, the wine, beer, vodka that you are consuming tonight, likely has far more than you perceive it to have⠀ ➖⠀ Remember, alcohol contains 7kcal/g (Traversy 2015) thus, while if consumed in moderation, can “fit” into your lifestyle with relative ease, IF ABUSED, has the ability to shift you into EXTREME surpluses of calories and thus cause you to store any carbohydrates and fats that you consume directly as fat tissue due to alcohol taking priority no.1 when it comes to metabolism (Siler et al 1999). Studies even show that is one of the main contributors to weight gain by promoting excess energy consumption with a lack of satiety (DiMeglio & Mattes 2000 Pan & Hu 2011, Tieken 2008).⠀ ➖⠀ Furthermore, alcohol is associated with increases in ghrelin, the main “hunger hormone” (Röjdmark et al 2001) thus, not only could you be consuming 1600kcal worth of liquid calories tonight, but then “binge” on further “FOOD calories” and thus shift you into an even LARGER calorie surplus.⠀ ➖⠀ Think about it, for some petite females, 1750kcal worth of vodka alone (no food) could be their entire DAILY requirement. Add another 2000+kcal from the pizza they consume when they get home from the club along with what they have already consumed PRIOR in the day before going out and you can see just how easy it is to have a day comprising of 4, 5, 6, 7000+ calories which, as you know is likely only repeated tomorrow.⠀ ➖⠀ Just some food for thought? Enjoy the weekend.
Trying out @bossletics_gym open gym tonight! Loved the environment and the positive energy in there! Always stay surrounded with good energy that will help you grow and better yourself. Dont let the nay sayers drag you down, stay strong and always surpass your goals!!💪🏼👍🏼🙏🏻 NEVER QUIT!! #IAmAnOutlaw #Outlawlaboratory #OutlawLife #noquit #BeALegend #motivation #fitfam #guysthatlift #fitguys #fitness #gymmotivation #liftheavy #gains #buildingmuscle #weights #gym #bodybuilding #mensphysique  #physique #neverquit #nolimits #gymlife #shredded #fitdad #beastmode #blessed #ripped #superman #majormusclenutrition #krusadersfitness
Trying out @bossletics_gym open gym tonight! Loved the environment and the positive energy in there! Always stay surrounded with good energy that will help you grow and better yourself. Dont let the nay sayers drag you down, stay strong and always surpass your goals!!💪🏼👍🏼🙏🏻 NEVER QUIT!! #IAmAnOutlaw  #Outlawlaboratory  #OutlawLife  #noquit  #BeALegend  #motivation  #fitfam  #guysthatlift  #fitguys  #fitness  #gymmotivation  #liftheavy  #gains  #buildingmuscle  #weights  #gym  #bodybuilding  #mensphysique   #physique  #neverquit  #nolimits  #gymlife  #shredded  #fitdad  #beastmode  #blessed  #ripped  #superman  #majormusclenutrition  #krusadersfitness 
Proud of my own results/ orguyoza de mis resultados. 
Who’s ready to lose some weight or build muscle?? Quien está list@ para perder peso o ganar masa muscular?? #coachblanca #askmehow #momof3 #loseweightfast #herbaliferesults #herbalifenitrition #fitness #buildingmuscle #weightlossjourney #eatinghealthy #lifestyle
I'm just a fat man trying to make some aesthetic gains. Powerlifting is fun. Being fat isnt. I'm on a road to be as strong and jacked as possible. One day I'll be where I want to be. 
#aesthetic #backmuscle #bigtraps #gains #muscle #fuckbeingfat #flex #powerlifter #weightloss #buildingmuscle
Day 316. Have I mentioned before that I love the sun???!!!! Book time outside getting these white pegs a bit browner. Today’s activity so far has been an hours soccer with Sammy and a good hard ride on Nug- we were both drenched by the end!!! Chillax time now #workit365 #soccer #imnotagoodgoalie #strengthandbend #sweatypony #buildingmuscle #whitelegs #bookoclock
Light work tonight. Nothing fancy here to see. 🤷‍♀️
Light work tonight. Nothing fancy here to see. 🤷‍♀️
Grind everyday, even on Fridays, look at this crazy workout 💪🏽Take every workout to the max, wow🔥💯
Follow @musclegain.s
Follow @musclegain.s
Follow @musclegain.s

Quote from: dm me pls
#gymlover #fitnesslove #fitnessaddicted #workoutoftheday #workoutroutine #gymday #fitnessadict #physiquefreak #gymworkout #leanbody #buildingmuscle #dailyworkout #gymlovers #gymtime💪 #nogymnoproblem #gymmode #gymholic #deltoids #shreded #bodymotivation #leaningout #workout💪 #gymmotivationalquote #gymquotes
Grind everyday, even on Fridays, look at this crazy workout 💪🏽Take every workout to the max, wow🔥💯 Follow @musclegain.s Follow @musclegain.s Follow @musclegain.s Quote from: dm me pls #gymlover  #fitnesslove  #fitnessaddicted  #workoutoftheday  #workoutroutine  #gymday  #fitnessadict  #physiquefreak  #gymworkout  #leanbody  #buildingmuscle  #dailyworkout  #gymlovers  #gymtime 💪 #nogymnoproblem  #gymmode  #gymholic  #deltoids  #shreded  #bodymotivation  #leaningout  #workout 💪 #gymmotivationalquote  #gymquotes 
Friday evening wod! Rowing, snatch, front squats! I'm not gonna lie..I much prefer running and skipping to rowing, but you do what you gotta do and get the work done! 
#wod #friday #rowing #workout #fitness #cardio #strengthtraining #buildingmuscle #sportsnutrition #crossfit #crossfitcolosseum #fitfam
Friday night work with my boy @bigtbizarre ! Improvement is a never ending process! Let’s keep pushing brother!🤙
#buildingmuscle .
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#corinthian #personaltrainer #fit #fitness #trainer #bodybuilding #crossfit #athlete #workout #muscle #motivation #fitfam #fitdad #fitnessmotivation #consistency #focus #mindovermatter #believe #execution
#GratefulForMobility day 5 completed! I am actually glad I waited to do todays quadruped adductor rock and end-range holds until after the gym. 😊 Once again today's challenge went along very well with my workout! The wall adductor stretch meditation at the end was amazing! Especially the story @docjenfit shared about the gal that was born with JRA and regardless of her situation she still moved! Movement is so important!
#GratefulForMobility  day 5 completed! I am actually glad I waited to do todays quadruped adductor rock and end-range holds until after the gym. 😊 Once again today's challenge went along very well with my workout! The wall adductor stretch meditation at the end was amazing! Especially the story @docjenfit shared about the gal that was born with JRA and regardless of her situation she still moved! Movement is so important!
I never thought I would be a girl who would lift. I use to look at my sister in law and her husband and think they were crazy for working out. They would workout daily, eat the right foods and work on being a better them. I would show up there and they sometimes would be lifting or gone for a run  and I thought your insane. Good for you, and I would always say I COULD NEVER! I can’t even tell you how many times Jackie offered to help me and I just brushed it off, this girl is cray! Turns out she knew what she was talking about 🤦‍♀️ LOL. Now I’m obsessed! I have muscle in places I didn’t even know existed! My arms, my legs, everything’s tightening up! Absolutely  love to to turn on my tunes and get  a workout 🏋️‍♀️in! Lifting is my jam! 
Honestly don’t be me and bash it until you try it! But believe me you’ll fall in love all over again!!! Lifting is a good way to burn fat and gain muscle. I try hard now to not focus on the scale and more so on my none scale victories. It’s time for me to up my weights . I started with 5 & went to 8 and now I’m at 10, I’m going to try 12s and 15s. I’m ready to keep building muscle and feeling my best! I encourage you all to not focus on the scale. I was also that girl. I was addicted to checking my weight. That number doesn’t define you as a person, that number means nothing. Try to focus on other improvements! 
Examples; how was your nutrition, did you workout, did you drink all your water, did you do another rep? All of these things are important to be proud of ! 
Our next on line bootcamp starts at the end of the month, jingle all the weights! Are you ready?? Let’s crush these goals!!! #candiangirl #lifting #feeltheburn #momof5 #changes #places #homeworkouts #coachlife #crushinggoals #workinghard #buildingmuscle #kidlife #wifelife #sportyspice #happyspot #makeprogress #up #momofkids #dogmom #dogsofinstagram #unitedkingdom #ontario #hairupdo #tna #tenpoundsofgold
I never thought I would be a girl who would lift. I use to look at my sister in law and her husband and think they were crazy for working out. They would workout daily, eat the right foods and work on being a better them. I would show up there and they sometimes would be lifting or gone for a run and I thought your insane. Good for you, and I would always say I COULD NEVER! I can’t even tell you how many times Jackie offered to help me and I just brushed it off, this girl is cray! Turns out she knew what she was talking about 🤦‍♀️ LOL. Now I’m obsessed! I have muscle in places I didn’t even know existed! My arms, my legs, everything’s tightening up! Absolutely love to to turn on my tunes and get a workout 🏋️‍♀️in! Lifting is my jam! Honestly don’t be me and bash it until you try it! But believe me you’ll fall in love all over again!!! Lifting is a good way to burn fat and gain muscle. I try hard now to not focus on the scale and more so on my none scale victories. It’s time for me to up my weights . I started with 5 & went to 8 and now I’m at 10, I’m going to try 12s and 15s. I’m ready to keep building muscle and feeling my best! I encourage you all to not focus on the scale. I was also that girl. I was addicted to checking my weight. That number doesn’t define you as a person, that number means nothing. Try to focus on other improvements! Examples; how was your nutrition, did you workout, did you drink all your water, did you do another rep? All of these things are important to be proud of ! Our next on line bootcamp starts at the end of the month, jingle all the weights! Are you ready?? Let’s crush these goals!!! #candiangirl  #lifting  #feeltheburn  #momof5  #changes  #places  #homeworkouts  #coachlife  #crushinggoals  #workinghard  #buildingmuscle  #kidlife  #wifelife  #sportyspice  #happyspot  #makeprogress  #up  #momofkids  #dogmom  #dogsofinstagram  #unitedkingdom  #ontario  #hairupdo  #tna  #tenpoundsofgold 
Perfecting The Perfect Program

To develop the perfect physique you need to develop the perfect program...... Right?

WRONG!!! Check out my latest blog up on our website this week (link in bio) - "Perfecting The Perfect Program" as I explain as to what I believe makes a program perfect and why in my opinion the so-called "Perfect Physique" doesn't even exist..... #foreverfitperformance #vancouverpersonaltraining #vancityfit #underarmour #nosuchthingasperfect #gymlife #trainhard #eatsmart #perfectprogram #buildingmuscle #burningfat #gettingfit #stayinghealthy #vancouverblogger
Perfecting The Perfect Program To develop the perfect physique you need to develop the perfect program...... Right? WRONG!!! Check out my latest blog up on our website this week (link in bio) - "Perfecting The Perfect Program" as I explain as to what I believe makes a program perfect and why in my opinion the so-called "Perfect Physique" doesn't even exist..... #foreverfitperformance  #vancouverpersonaltraining  #vancityfit  #underarmour  #nosuchthingasperfect  #gymlife  #trainhard  #eatsmart  #perfectprogram  #buildingmuscle  #burningfat  #gettingfit  #stayinghealthy  #vancouverblogger 
Calling all fat-fuelers! Stop in this weekend (Saturday, November 17th and Sunday, November 18th) to try out one of our favorite keto-friendly meal replacements. @ketologic’s Keto Meal contains coconut oil, MCTs, and just enough protein to keep you feeling your best on-the-go. Plus, it’s free of artificial sweeteners and flavors. Swing by to get a taste of the Chocolate and Vanilla for yourself. New hashtags for the season! #gainz #bulking #bulkseason #muscle #buildingmuscle #fit #fitfam #fitness #fitnessaddict #gymrat #gym #vitaminshoppe #likeforlike #followme #follow4follow #followforfollow #follow #fit #fit💪 #fitfam #fitspo #fitnessaddict #fifood #onthego #preworkout #GymLife #GymTime #Weights #WeightTraining #Workout
Calling all fat-fuelers! Stop in this weekend (Saturday, November 17th and Sunday, November 18th) to try out one of our favorite keto-friendly meal replacements. @ketologic’s Keto Meal contains coconut oil, MCTs, and just enough protein to keep you feeling your best on-the-go. Plus, it’s free of artificial sweeteners and flavors. Swing by to get a taste of the Chocolate and Vanilla for yourself. New hashtags for the season! #gainz  #bulking  #bulkseason  #muscle  #buildingmuscle  #fit  #fitfam  #fitness  #fitnessaddict  #gymrat  #gym  #vitaminshoppe  #likeforlike  #followme  #follow4follow  #followforfollow  #follow  #fit  #fit 💪 #fitfam  #fitspo  #fitnessaddict  #fifood  #onthego  #preworkout  #GymLife  #GymTime  #Weights  #WeightTraining  #Workout 
Want to lose body fat?
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Stop doing cardio and eat more.You might be saying are you crazy??
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Trust me, I was years ago, and never did that. In fact, I did the opposite. I had strength training in my routine, but I would end up doing 45 minutes of cardio right after. I did this each and every single day! Oh, and let’s not forget about the 1200 calories I consumed.
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Doing all this created weight loss (not fat loss..big difference), and I ended up actually losing muscle mass. When you lose muscle mass, your metabolism lowers. When you metabolism lowers, you don’t burn the calories. Your body becomes adapted, and surely enough you start putting the weight back on. Also, from the lack of calories consumed, your body isnt used to higher amounts and when consumed, the excess not burned as fuel will be stored as fat. All this turns into a vicious cycle ladies.
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So you feel soft? Weak? Lethargic? Digestion is off? “Skinny fat”? No energy? Constantly craving? Yeah, I get it. I was this over 2 years ago. It sucks, but doesn’t have to anymore.⬇️
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-stop the hours of cardio (time and place for cardio) and start lifting weight. Have a plan made for you! Don’t just pick up the 2lb dumbbells. Get professional help.
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-if you have been a chronic dieter, or you have not lost any weight and stalled, time to eat more. This does not mean go an consume an extra 1000 calories. This takes some patience if you have been dieting for some time. Gradually you have to add in calories, to make sure your metabolism adjust to it. Doing this will help your metabolism spike higher, plus give your body the nutrients it needs!
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-reduce your stress and properly recover right! This is why constantly dieting and doing hours on end of exercise is not going to get you anywhere in the long run. If you want your body to have the best results, stop stressing it out so much, eat enough food, sleep and recover!
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Ladies, just remember losing body fat takes time, but it’s so worth it. Want long term results? Then do it the right way. Ready to lose the fat?
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Fill out the form for STRONGER BODY, MIND AND SOUL 1-1 coaching! Let me show you how. ❤️
Want to lose body fat? . Stop doing cardio and eat more.You might be saying are you crazy?? . Trust me, I was years ago, and never did that. In fact, I did the opposite. I had strength training in my routine, but I would end up doing 45 minutes of cardio right after. I did this each and every single day! Oh, and let’s not forget about the 1200 calories I consumed. . Doing all this created weight loss (not fat loss..big difference), and I ended up actually losing muscle mass. When you lose muscle mass, your metabolism lowers. When you metabolism lowers, you don’t burn the calories. Your body becomes adapted, and surely enough you start putting the weight back on. Also, from the lack of calories consumed, your body isnt used to higher amounts and when consumed, the excess not burned as fuel will be stored as fat. All this turns into a vicious cycle ladies. . So you feel soft? Weak? Lethargic? Digestion is off? “Skinny fat”? No energy? Constantly craving? Yeah, I get it. I was this over 2 years ago. It sucks, but doesn’t have to anymore.⬇️ . -stop the hours of cardio (time and place for cardio) and start lifting weight. Have a plan made for you! Don’t just pick up the 2lb dumbbells. Get professional help. . -if you have been a chronic dieter, or you have not lost any weight and stalled, time to eat more. This does not mean go an consume an extra 1000 calories. This takes some patience if you have been dieting for some time. Gradually you have to add in calories, to make sure your metabolism adjust to it. Doing this will help your metabolism spike higher, plus give your body the nutrients it needs! . -reduce your stress and properly recover right! This is why constantly dieting and doing hours on end of exercise is not going to get you anywhere in the long run. If you want your body to have the best results, stop stressing it out so much, eat enough food, sleep and recover! . Ladies, just remember losing body fat takes time, but it’s so worth it. Want long term results? Then do it the right way. Ready to lose the fat? . Fill out the form for STRONGER BODY, MIND AND SOUL 1-1 coaching! Let me show you how. ❤️
On Friday We Flex 💪💪
I'm happy with my baby biceps🤗 Building that muscle little by little. My goal in life is to find balance. Time with family and friends, a healthy relationship with food and consistent exercise. My routine is not an aggressive plan, but a gradual building of healthy habits and muscle gains.
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It's taken years to get here and I'm content with my progress. I'm making small goals and chipping away. I'll never reach "the end" because I'll always want to be better, so I'm just going to enjoy the journey 🤩
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Join Me! If your looking for a head start on the holiday bulge, Come train with me! DM me for details😉
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#loveellie #ootd #workoutgear #biceps #gunshow #muscles #happygains #gainz #wonderwomanmommie #personaltrainer #renewedhealthnfitness #reallife #activelifestyle #chickswholift #momswholift #fitstagram #weightlossjourney #buildingmuscle
On Friday We Flex 💪💪 I'm happy with my baby biceps🤗 Building that muscle little by little. My goal in life is to find balance. Time with family and friends, a healthy relationship with food and consistent exercise. My routine is not an aggressive plan, but a gradual building of healthy habits and muscle gains. . It's taken years to get here and I'm content with my progress. I'm making small goals and chipping away. I'll never reach "the end" because I'll always want to be better, so I'm just going to enjoy the journey 🤩 . Join Me! If your looking for a head start on the holiday bulge, Come train with me! DM me for details😉 . . . #loveellie  #ootd  #workoutgear  #biceps  #gunshow  #muscles  #happygains  #gainz  #wonderwomanmommie  #personaltrainer  #renewedhealthnfitness  #reallife  #activelifestyle  #chickswholift  #momswholift  #fitstagram  #weightlossjourney  #buildingmuscle 
1st reason for posting this is cause it’s #flexfriday and the back looking like a snack 😋
2nd reason is you should add these into your training program 😁 they’ve really been helping me! Keep reading to see how to perform 💪🏽 #mhfitlife ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
- Lean Back Pulldown- For this:
• I lean back slightly more than usual.
• Before every rep, I’ll reset and squeeze my scapula, tighten my lats, create a slight arch in the lower back (basically set my back up like I do on bench press).
• Pull hard on concentric portion then control on the eccentric portion (negatives).
• Even though this is for the back, I actively push the chest out and stretch the pecs during the concentric and contract the pecs during the eccentric. (Think of an upright bench press, use that mind muscle connection).
**💡Helping me stay tight and bench has been 
flying up.💡**
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- Cable Trap Raise - For this:
• Set up the cable around nipple height to take away or minimize any front delt activity.
• I let the cable slightly pull me forward to achieve a stretch, keeping the hands together.
• Pull over head and separate the rope attachment, while actively focusing on contracting the lower traps.
💡Great exercise to build lower traps! 💡
**💡Helping me build muscle/strength and OHP has been flying up.💡**
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Thanks for reading, if you read this far leave me an animal emoji that best represents you! 😋 🦍
1st reason for posting this is cause it’s #flexfriday  and the back looking like a snack 😋 2nd reason is you should add these into your training program 😁 they’ve really been helping me! Keep reading to see how to perform 💪🏽 #mhfitlife  ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ - Lean Back Pulldown- For this: • I lean back slightly more than usual. • Before every rep, I’ll reset and squeeze my scapula, tighten my lats, create a slight arch in the lower back (basically set my back up like I do on bench press). • Pull hard on concentric portion then control on the eccentric portion (negatives). • Even though this is for the back, I actively push the chest out and stretch the pecs during the concentric and contract the pecs during the eccentric. (Think of an upright bench press, use that mind muscle connection). **💡Helping me stay tight and bench has been flying up.💡** ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ - Cable Trap Raise - For this: • Set up the cable around nipple height to take away or minimize any front delt activity. • I let the cable slightly pull me forward to achieve a stretch, keeping the hands together. • Pull over head and separate the rope attachment, while actively focusing on contracting the lower traps. 💡Great exercise to build lower traps! 💡 **💡Helping me build muscle/strength and OHP has been flying up.💡** ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Thanks for reading, if you read this far leave me an animal emoji that best represents you! 😋 🦍
Don't you know, flexing makes you look smarter
🤣🤣🤣
It can't be the glasses 🤓💪 Looking forward to hit the gym tomorrow in the morning. Still deload week.

#neverquit #getfit #flexfriday #nerd #bodybuilding #motivated #wannabebeast #fitfamlife #gymjunkie #keepitpositive #lifestyle #buildingmuscle #whateverittakes #readyfortheweekend #enjoyinglife
The legend continues 💪🏾💪🏾
BBL figure girls training  together and supporting each other towards new goals and dreams 💖💕💯🌟🌟🌟🌟
Big shoulders session today with @kerryashcroft_pt 
Here’s a clip of 2 of our exercises 
The burn was insane 🔥🔥💯
Give these one arm Arnold presses ago 😅😅😅😅😅😅😅😅😅😅💪🏾💪🏾
#arnoldpress #onearm #training #trainingbuddies #supportyourfriends #bodybyleon #legends #girlsonfire #thelegendcontinues #goalchasers #buildingmuscle #nevertoold #nevergiveup #strongwomen #figure #pushpullgrind @bodybyleon
The legend continues 💪🏾💪🏾 BBL figure girls training together and supporting each other towards new goals and dreams 💖💕💯🌟🌟🌟🌟 Big shoulders session today with @kerryashcroft_pt Here’s a clip of 2 of our exercises The burn was insane 🔥🔥💯 Give these one arm Arnold presses ago 😅😅😅😅😅😅😅😅😅😅💪🏾💪🏾 #arnoldpress  #onearm  #training  #trainingbuddies  #supportyourfriends  #bodybyleon  #legends  #girlsonfire  #thelegendcontinues  #goalchasers  #buildingmuscle  #nevertoold  #nevergiveup  #strongwomen  #figure  #pushpullgrind  @bodybyleon
The legend continues 💪🏾💪🏾
BBL figure girls training  together and supporting each other towards new goals and dreams 💖💕💯🌟🌟🌟🌟
Big shoulders session today with @kerryashcroft_pt 
Here’s a clip of 2 of our exercises 
The burn was insane 🔥🔥💯
Give these one arm Arnold presses ago 😅😅😅😅😅😅😅😅😅😅💪🏾💪🏾
#arnoldpress #onearm #training #trainingbuddies #supporting #trainingvideos #bodybyleon #legends #girlsonfire #thelegendcontinues #goalchasers #buildingmuscle #nevertoold #nevergiveup #strongwomen #figure #pushpullgrind @bodybyleon
The legend continues 💪🏾💪🏾 BBL figure girls training together and supporting each other towards new goals and dreams 💖💕💯🌟🌟🌟🌟 Big shoulders session today with @kerryashcroft_pt Here’s a clip of 2 of our exercises The burn was insane 🔥🔥💯 Give these one arm Arnold presses ago 😅😅😅😅😅😅😅😅😅😅💪🏾💪🏾 #arnoldpress  #onearm  #training  #trainingbuddies  #supporting  #trainingvideos  #bodybyleon  #legends  #girlsonfire  #thelegendcontinues  #goalchasers  #buildingmuscle  #nevertoold  #nevergiveup  #strongwomen  #figure  #pushpullgrind  @bodybyleon
14th @uwcb_events training session at @renegadefitnessacademy 
The last session with sparring, only one week to go! 😮

Video by @k3nnyfit
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#gym #workout #exercise #getripped #buildingmuscle #reps #weights #sets #strength #adidas #gymwear #fitness #boxing #yellow #boxingtraining #uwcb #training #circuits #hardwork #pushingthelimits #stances #jab #cross #circuits #cross #combo #sparring
#curling #buildingmuscle #makinggains #workout all new high 60lb curl
20% off all @gaspari products 💪🏼💪🏼💪🏼 Come visit our pro shop today, we’ve got all your supplement needs covered! ✅ #Gaspari @richgaspari @chrisfaildo
20% off all @gaspari products 💪🏼💪🏼💪🏼 Come visit our pro shop today, we’ve got all your supplement needs covered! ✅ #Gaspari  @richgaspari @chrisfaildo
It's not always easy trying to eat healthy around the holidays! Those mashed potatoes get everyone. Check out our blog for tips on how to eat to build muscle as you age! Link in bio.
It's not always easy trying to eat healthy around the holidays! Those mashed potatoes get everyone. Check out our blog for tips on how to eat to build muscle as you age! Link in bio.
On Fridays - we flex 😉💪🏻
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Ladies, don’t neglect those upper body workouts! By building lean muscle in the shoulders and back it gives you the appearance of a smaller waist. Concentrate on full body workouts and compound moves to really work your core and a small amount of cardio depending on your fitness goal!
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Not sure what exercises to do to get you started, check out the link in my bio for some workout ideas!
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Need that little extra guidance, motivation and push? Drop me a message to find out more about my Personal Training options!
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Let’s get those backless Christmas dresses out 💃🏻
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#fitnesslifestyle #fitness #weighttraining #womensbest #womensbestfamily #gymmum #womensfitness #womenshealthuk
On Fridays - we flex 😉💪🏻 . Ladies, don’t neglect those upper body workouts! By building lean muscle in the shoulders and back it gives you the appearance of a smaller waist. Concentrate on full body workouts and compound moves to really work your core and a small amount of cardio depending on your fitness goal! . Not sure what exercises to do to get you started, check out the link in my bio for some workout ideas! . Need that little extra guidance, motivation and push? Drop me a message to find out more about my Personal Training options! . Let’s get those backless Christmas dresses out 💃🏻 . . . . . . . #fitnesslifestyle  #fitness  #weighttraining  #womensbest  #womensbestfamily  #gymmum  #womensfitness  #womenshealthuk 
🥐🌶Le allergie alle graminacee rientrano fra le allergie stagionali e si presentano principalmente nel periodo che va dalla primavera inoltrata all'estate.🍗🍕
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🔹Si tratta, come tutte le allergie, di una reazione anomala del sistema immunitario che colpisce circa il 10-15% della popolazione italiana e si manifesta nel momento in cui ci esponiamo al polline delle piante disperso nell'aria.🥮🍦
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🔸Le cause della diffusione delle allergie alle graminacee sono però tuttora sconosciute. È questa la ragione per cui non è possibile prevedere se qualcuno ne soffrirà o meno nel corso della sua esistenza.🍩🍼 ➖
🔹Sicuramente la diffusione sempre maggiore di queste allergie è dovuta all'aumento dell'inquinamento atmosferico e all'igiene eccessiva che ha indebolito il nostro sistema immunitario.🍯🍫
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🔸Chi soffre di allergie alle graminacee, infatti, manifesta un'ipersensibilità del sistema immunitario che ritiene di doversi difendere da sostanze che reputa come pericolose: i pollini delle graminacee, appunto.🍰🧁
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👉🏻La dieta ha un'importanza fondamentale nel prevenire l'allergia alle graminacee, per cui è fondamentale conoscere quali sono gli alimenti da evitare se se ne soffre. È scientificamente provato, infatti, che molti dei sintomi di questa allergia si manifestano nel momento in cui si mangiano determinati cibi.🍑🍉😉
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#weightloss #weightlossjourney #weightlifting #lifting #liftingweights #fatloss #buildingmuscle #burningfat #losingweight #foodblogger #fitness #fitnessjourney #weightlosscoach #weightfatlossjourney #fitfood #dieting #weightlossprogress #weightlossprogram #weightlossplan #bellyfat #workout #workoutmotivation #weightlossfood #workouttips #strenghttraining #workoutroutine #workoutidea #diettips #home #health
🥐🌶Le allergie alle graminacee rientrano fra le allergie stagionali e si presentano principalmente nel periodo che va dalla primavera inoltrata all'estate.🍗🍕 ➖ 🔹Si tratta, come tutte le allergie, di una reazione anomala del sistema immunitario che colpisce circa il 10-15% della popolazione italiana e si manifesta nel momento in cui ci esponiamo al polline delle piante disperso nell'aria.🥮🍦 ➖ 🔸Le cause della diffusione delle allergie alle graminacee sono però tuttora sconosciute. È questa la ragione per cui non è possibile prevedere se qualcuno ne soffrirà o meno nel corso della sua esistenza.🍩🍼 ➖ 🔹Sicuramente la diffusione sempre maggiore di queste allergie è dovuta all'aumento dell'inquinamento atmosferico e all'igiene eccessiva che ha indebolito il nostro sistema immunitario.🍯🍫 ➖ 🔸Chi soffre di allergie alle graminacee, infatti, manifesta un'ipersensibilità del sistema immunitario che ritiene di doversi difendere da sostanze che reputa come pericolose: i pollini delle graminacee, appunto.🍰🧁 ➖ 👉🏻La dieta ha un'importanza fondamentale nel prevenire l'allergia alle graminacee, per cui è fondamentale conoscere quali sono gli alimenti da evitare se se ne soffre. È scientificamente provato, infatti, che molti dei sintomi di questa allergia si manifestano nel momento in cui si mangiano determinati cibi.🍑🍉😉 ➖ * * * * * * * * * * * * * * * * * * * * * * #weightloss  #weightlossjourney  #weightlifting  #lifting  #liftingweights  #fatloss  #buildingmuscle  #burningfat  #losingweight  #foodblogger  #fitness  #fitnessjourney  #weightlosscoach  #weightfatlossjourney  #fitfood  #dieting  #weightlossprogress  #weightlossprogram  #weightlossplan  #bellyfat  #workout  #workoutmotivation  #weightlossfood  #workouttips  #strenghttraining  #workoutroutine  #workoutidea  #diettips  #home  #health 
Tập xong ra đi bão với mấy má.. chưa chung kết mà mấy má rần rần quá chời..🙄 #asian #asianboy #asiangay #buildingmuscle #saigon #saigonese #gym #gymmotivation #muscle
🍞🥯Un alimento caseario a crosta fiorita con muffe chiare, si tratta di un formaggio a pasta molle stagionato brevemente e ricavato dalla lavorazione del latte vaccino: il BRIE.🧀🥨
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🔹Rappresenta un alimento tanto utile quanto controverso. Come la maggior parte dei formaggi, anche questo apporta notevoli quantità di proteine ad alto valore biologico, calcio, fosforo, vit. A e vitamina B2.🥭🍓
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🔸L’elevata densità calorico - lipidica ne preclude l'impiego frequente ed in porzioni considerevoli, soprattutto in caso di sovrappeso.🍐🍇
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🔹Il colesterolo non è trascurabile ed è ragionevole credere che la ripartizione degli acidi grassi sia a favore di quelli saturi; ciò rende il Brie un prodotto poco adatto alla dieta contro l’ipercolesterolemia.🍏🍌
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🔸La ricchezza di calcio e fosforo (essenziali per l'ossificazione) lo contestualizza perfettamente nel regime alimentare del soggetto in accrescimento e di quello in terza età.🥝🍒
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👉🏻Trattandosi di un elemento potenzialmente sfavorevole per i soggetti affetti (o a rischio) di ipertensione, la sua assunzione con gli alimenti va moderata quanto più efficacemente; con essa, ovviamente, si riduce ulteriormente anche la porzione di formaggio Brie.🥥🥦😁
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#weightloss #weightlossjourney #weightlifting #lifting #liftingweights #fatloss #buildingmuscle #burningfat #losingweight #foodblogger #fitness #fitnessjourney #weightlosscoach #weightfatlossjourney #fitfood #dieting #weightlossprogress #weightlossprogram #weightlossplan #bellyfat #workout #workoutmotivation #weightlossfood #workouttips #strenghttraining #workoutroutine #workoutidea #diettips #home #health
🍞🥯Un alimento caseario a crosta fiorita con muffe chiare, si tratta di un formaggio a pasta molle stagionato brevemente e ricavato dalla lavorazione del latte vaccino: il BRIE.🧀🥨 ➖ 🔹Rappresenta un alimento tanto utile quanto controverso. Come la maggior parte dei formaggi, anche questo apporta notevoli quantità di proteine ad alto valore biologico, calcio, fosforo, vit. A e vitamina B2.🥭🍓 ➖ 🔸L’elevata densità calorico - lipidica ne preclude l'impiego frequente ed in porzioni considerevoli, soprattutto in caso di sovrappeso.🍐🍇 ➖ 🔹Il colesterolo non è trascurabile ed è ragionevole credere che la ripartizione degli acidi grassi sia a favore di quelli saturi; ciò rende il Brie un prodotto poco adatto alla dieta contro l’ipercolesterolemia.🍏🍌 ➖ 🔸La ricchezza di calcio e fosforo (essenziali per l'ossificazione) lo contestualizza perfettamente nel regime alimentare del soggetto in accrescimento e di quello in terza età.🥝🍒 ➖ 👉🏻Trattandosi di un elemento potenzialmente sfavorevole per i soggetti affetti (o a rischio) di ipertensione, la sua assunzione con gli alimenti va moderata quanto più efficacemente; con essa, ovviamente, si riduce ulteriormente anche la porzione di formaggio Brie.🥥🥦😁 ➖ * * * * * * * * * * * * * * * * * * * * * * #weightloss  #weightlossjourney  #weightlifting  #lifting  #liftingweights  #fatloss  #buildingmuscle  #burningfat  #losingweight  #foodblogger  #fitness  #fitnessjourney  #weightlosscoach  #weightfatlossjourney  #fitfood  #dieting  #weightlossprogress  #weightlossprogram  #weightlossplan  #bellyfat  #workout  #workoutmotivation  #weightlossfood  #workouttips  #strenghttraining  #workoutroutine  #workoutidea  #diettips  #home  #health 
If you feel like giving up, just look back on how far you've come already! Never stop trying, never stop believing, never give up. Your day will come!  #2018 #bestrong #bebrave #courage #dontgiveup #keepgoing #girlswholift #liftingweights #buildingmuscle #bodybuilding #muscle #fitness #transformation #gains #results #fitnessmotivation #progress #motivation #inspiration #positivevibes #bethebestyou #positivity #onlyonelife #justdoit #goforit #followyourdreams #loveyourself #behappy #lovelife
If you feel like giving up, just look back on how far you've come already! Never stop trying, never stop believing, never give up. Your day will come! #2018  #bestrong  #bebrave  #courage  #dontgiveup  #keepgoing  #girlswholift  #liftingweights  #buildingmuscle  #bodybuilding  #muscle  #fitness  #transformation  #gains  #results  #fitnessmotivation  #progress  #motivation  #inspiration  #positivevibes  #bethebestyou  #positivity  #onlyonelife  #justdoit  #goforit  #followyourdreams  #loveyourself  #behappy  #lovelife 
Opener felt heavy af but guess what? That's all part of peaking! Just tells me that I peaked RIGHT and I'm gonna KICK ASS in 2 weeks! (2 clips at the end to make exact weight obvi. 242.5lbs)
Opener felt heavy af but guess what? That's all part of peaking! Just tells me that I peaked RIGHT and I'm gonna KICK ASS in 2 weeks! (2 clips at the end to make exact weight obvi. 242.5lbs)
Transformation Wednesday because I said so. 🤷‍♀️
Transformation Wednesday because I said so. 🤷‍♀️
💪ЖИМ ОТ ГРУДИ В ТРЕНАЖЕРЕ
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Более щадящее упражнение, чем жим лежа, поэтому его можно использовать при травмах или дополнительно загрузить грудные мышцы и передние дельты.
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💪Техника:
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🔥Установите необходимый вес;
🔥Сядьте на тренажер, ноги расставьте в стороны;
🔥Возьмитесь за ручки (во время выполнения упражнения не отрывайте спину от скамьи);
🔥Выжмите вес вперед, разогните руки в локтевых суставах почти до конца, сделав выдох в конечной точке (локти во время выполнения упражнения всегда должны быть на уровне запястий);
🔥Медленно вернитесь в начальное положение.
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☝️В конечной точке ваши запястья должны быть на уровне грудных мышц, в связи с этим отрегулируйте скамью. В начальной точке постарайтесь растянуть грудные, а в конечной - втянуть (когда выжимаете вес в конечной точке), не поднимайте плечи и не сутультесь во время упражнения.
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Прелесть упражнения в том, что вес зафиксирован на определенную траекторию и его можно использовать для социального тренинга и, к тому же, с более уверенными/большими весами.
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И помните, главное - техника! Всем спорт! 😉💪
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#cardiotime #hiittraining #elliptical #gymfin #gimholic #getfitordietrying #buildingmuscle #burncalories #fastedcardio #trainharder #fitquote #fitnessquote #bicepsday #bigarms #aesthetix #aesthetixera #lifter #gymislife #fitpeople #bodyinprogress #спортсила #спортлайф #будьвформе #силаволи #кардио #кач #спортивноетело #упражнения #shredded_academy #gainscity
💪ЖИМ ОТ ГРУДИ В ТРЕНАЖЕРЕ . Более щадящее упражнение, чем жим лежа, поэтому его можно использовать при травмах или дополнительно загрузить грудные мышцы и передние дельты. . 💪Техника: . 🔥Установите необходимый вес; 🔥Сядьте на тренажер, ноги расставьте в стороны; 🔥Возьмитесь за ручки (во время выполнения упражнения не отрывайте спину от скамьи); 🔥Выжмите вес вперед, разогните руки в локтевых суставах почти до конца, сделав выдох в конечной точке (локти во время выполнения упражнения всегда должны быть на уровне запястий); 🔥Медленно вернитесь в начальное положение. . ☝️В конечной точке ваши запястья должны быть на уровне грудных мышц, в связи с этим отрегулируйте скамью. В начальной точке постарайтесь растянуть грудные, а в конечной - втянуть (когда выжимаете вес в конечной точке), не поднимайте плечи и не сутультесь во время упражнения. . Прелесть упражнения в том, что вес зафиксирован на определенную траекторию и его можно использовать для социального тренинга и, к тому же, с более уверенными/большими весами. . И помните, главное - техника! Всем спорт! 😉💪 . . #cardiotime  #hiittraining  #elliptical  #gymfin  #gimholic  #getfitordietrying  #buildingmuscle  #burncalories  #fastedcardio  #trainharder  #fitquote  #fitnessquote  #bicepsday  #bigarms  #aesthetix  #aesthetixera  #lifter  #gymislife  #fitpeople  #bodyinprogress  #спортсила  #спортлайф  #будьвформе  #силаволи  #кардио  #кач  #спортивноетело  #упражнения  #shredded_academy  #gainscity 
Hit my opener today! 87.5kg/192.7lbs and YES it was exact because I went crazy and weighed clips to make it exact!
Less than 3 weeks to go!
Hit my opener today! 87.5kg/192.7lbs and YES it was exact because I went crazy and weighed clips to make it exact! Less than 3 weeks to go!
Decided to go do some singles today. Proud to say that it all felt light and easy! My lungs on the other hand didn't agree. 🤷‍♀️
Hitting openers next week! Eeek!
Decided to go do some singles today. Proud to say that it all felt light and easy! My lungs on the other hand didn't agree. 🤷‍♀️ Hitting openers next week! Eeek!
I shared this a hot minute ago on my personal fb, and on @powerteam_ut. Decided why not share it here too! 
My quads have been the hardest muscle group to grow, and I am so glad I am finally seeing some good, sharing worth, progress!
I shared this a hot minute ago on my personal fb, and on @powerteam_ut. Decided why not share it here too! My quads have been the hardest muscle group to grow, and I am so glad I am finally seeing some good, sharing worth, progress!