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It's Monday!
You know those days when you wake up feeling bloated and frumpy???? That was totally me this morning. But after working out I realized, nah, I'm good and still rocking some #gainz 💪🏻 especially in the legs. 😀
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And while I usually do chest on Mondays I decided to change it up today. 😀💪🏻 Bring on #leggains
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Leg circuit workout. 
1️⃣ pistol squats
2️⃣ jump squats 
3️⃣ lateral jump squats
4️⃣ around the world lunges using sliders
5️⃣ jump lunges 
6️⃣ 50 single unders with jump rope. 
Rest and then repeat as many times as you want. 😜 I did 5 sets. Now I can't walk. 🔥 🔥🔥
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After doing pistols on Friday and hitting them again today, my legs felt rough. Still loved the workout though. -
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It's Monday! You know those days when you wake up feeling bloated and frumpy???? That was totally me this morning. But after working out I realized, nah, I'm good and still rocking some #gainz  💪🏻 especially in the legs. 😀 - - And while I usually do chest on Mondays I decided to change it up today. 😀💪🏻 Bring on #leggains  - - Leg circuit workout. 1️⃣ pistol squats 2️⃣ jump squats 3️⃣ lateral jump squats 4️⃣ around the world lunges using sliders 5️⃣ jump lunges 6️⃣ 50 single unders with jump rope. Rest and then repeat as many times as you want. 😜 I did 5 sets. Now I can't walk. 🔥 🔥🔥 - After doing pistols on Friday and hitting them again today, my legs felt rough. Still loved the workout though. - - -
Monday morning wake up call @gym_rubislaw with Pure Tone!

Use Weight plates to suit your ability. We used 2.5kgs, 5kgs or 10kgs.

All exercises done for 1min, no rest till end of first round (unless really needed)

Over head Squats - 5kgs
Drop squat + over head press - 5kgs
Forward raises - 5kgs
Standing Tricep extensions - 5kgs
Skull crushers on stepper - 10kgs
Chest Press on stepper - 10kgs
Chest flyes on stepper - 10kgs
Hurricane twists - 2.5kgs
L-sit + overhead hold - 5kgs
Side Lunge on stepper + overhead raise - right 5kgs
Side Lunge on stepper + overhead raise - left 5kgs

Remember to warm up and cool down after the session.

#puregym #Aberdeen #rubislaw #puretone #weightplates #burnmuscle #buildingmuscle #hypertrophy #endurance #strengthandconditioning #sweat #bloodpumping #gains #fitnessclass #fitness #weightmanagement #bodychanges #personaltrainer #strengthandconditioningcoach #thehardestliftisliftingyourselfoffthesofa #BWBFitness
Monday morning wake up call @gym_rubislaw with Pure Tone! Use Weight plates to suit your ability. We used 2.5kgs, 5kgs or 10kgs. All exercises done for 1min, no rest till end of first round (unless really needed) Over head Squats - 5kgs Drop squat + over head press - 5kgs Forward raises - 5kgs Standing Tricep extensions - 5kgs Skull crushers on stepper - 10kgs Chest Press on stepper - 10kgs Chest flyes on stepper - 10kgs Hurricane twists - 2.5kgs L-sit + overhead hold - 5kgs Side Lunge on stepper + overhead raise - right 5kgs Side Lunge on stepper + overhead raise - left 5kgs Remember to warm up and cool down after the session. #puregym  #Aberdeen  #rubislaw  #puretone  #weightplates  #burnmuscle  #buildingmuscle  #hypertrophy  #endurance  #strengthandconditioning  #sweat  #bloodpumping  #gains  #fitnessclass  #fitness  #weightmanagement  #bodychanges  #personaltrainer  #strengthandconditioningcoach  #thehardestliftisliftingyourselfoffthesofa  #BWBFitness 
This weeks food prep is Garlic and herb chicken salad (lunch), greek yoghurt with honey and mix berries + half a grapefruit (snack) and lean beef 'burrito' bowls! 
And it's a hit with the other half, so I must be doing something right 😁
#foodporn #foodprep #foodie #food #healthy #eating #lunch #snack #dinner #protein #vegetables #salad #greek #yoghurt #fruit #allthegoodstuff #weightloss #training #buildingmuscle #gettingfit #fit #fitwomen
DISCLAIMER: THIS IS A VERY GENERAL BREAKDOWN AND NOT A RULE!
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Your macronutrients can vary greatly depending on your body or diet, but this is a good place for most people to start.
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The reason the breakdown has ranges is because everyone's weight varies and some people react better to lower carbs for fat loss while others don't.
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The most crucial things to remember when setting up your macros are:

1. Make sure you are consuming at least 1g of protein per pound of body weight for cutting and at least 0.8g when bulking.

2. Make sure you are consuming a decent amount of healthy fats. (Fats don't make you fat believe it or not)

3. The remainder of your calories should be carbs and don't be afraid of them.

#musclebuilding #diet #musclegrowth #hypertrophy #musclemodel #musclegain #gains #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #bodybuilding #fitness #workout #naturalbodybuilding #nattyprofessor #nattyknowledge #healthylifestyle #gymmotivation #dedication #gym #bulk #cut #macros
DISCLAIMER: THIS IS A VERY GENERAL BREAKDOWN AND NOT A RULE! - Your macronutrients can vary greatly depending on your body or diet, but this is a good place for most people to start. - The reason the breakdown has ranges is because everyone's weight varies and some people react better to lower carbs for fat loss while others don't. - The most crucial things to remember when setting up your macros are: 1. Make sure you are consuming at least 1g of protein per pound of body weight for cutting and at least 0.8g when bulking. 2. Make sure you are consuming a decent amount of healthy fats. (Fats don't make you fat believe it or not) 3. The remainder of your calories should be carbs and don't be afraid of them. #musclebuilding  #diet  #musclegrowth  #hypertrophy  #musclemodel  #musclegain  #gains  #gainingmuscle  #powerbuilding  #musclebuilding  #buildingmuscle  #musclemass  #musclegrowth  #bodybuilding  #fitness  #workout  #naturalbodybuilding  #nattyprofessor  #nattyknowledge  #healthylifestyle  #gymmotivation  #dedication  #gym  #bulk  #cut  #macros 
@riofitnesswear_europe -  The Cropped is fashion forward and will look great in the gym as well beyond the gym walls.
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ACCESS AND BUY NOW:
WWW.RIOFITNESSWEAR.COM
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🌍 Free shipping on EU orders over €50 ~~~~~~~~~~~~~~~~~~~~~~~~~
#riofitnesswear #riofitnesswear_europe #getfit #fitforlife #getfitordietrying #buildingmuscle #trainmean #instafit #gym #bodybuilding #morningworkout #healthy #fitspo #battlenropes #conditioning #gainz #fatburner #motivated #plyometrics #pushups #keepfit  #girlsonprep #preplife #fitchick #strengthtraining #fatlossjouney #fitfam #irishfitfam #fitnessclothing
@riofitnesswear_europe - The Cropped is fashion forward and will look great in the gym as well beyond the gym walls. . ————————————————— ACCESS AND BUY NOW: WWW.RIOFITNESSWEAR.COM —————————————————- 🌍 Free shipping on EU orders over €50 ~~~~~~~~~~~~~~~~~~~~~~~~~ #riofitnesswear  #riofitnesswear_europe  #getfit  #fitforlife  #getfitordietrying  #buildingmuscle  #trainmean  #instafit  #gym  #bodybuilding  #morningworkout  #healthy  #fitspo  #battlenropes  #conditioning  #gainz  #fatburner  #motivated  #plyometrics  #pushups  #keepfit   #girlsonprep  #preplife  #fitchick  #strengthtraining  #fatlossjouney  #fitfam  #irishfitfam  #fitnessclothing 
Monday Motivation! ————————————————
The last time I ever went out before I started my weight loss journey. I felt uncomfortable all night, kept pulling my dress away from body as it felt too tight & my feet killed after a small 30 minutes in heels. After all I was topping my heaviest weight of 130kg. ⏭ fastforward to last month when I got dressed up to head out for my birthday. I never would’ve in a million years think that I’d buy a bodycon dress, wear it out & feel comfortable! So happy, to be happy 😊 ————————————————
#workout #weightloss #weightlossjourney #weightlosstransformation #excessskin #persistence #pt #anytimefitness #alwayskeeppushing #stretchmarks #fat #fatloss #fattofit #fatlossjourney #gym #health #journey #looseskin #likeforlike #buildingmuscle #myjourney #macrocounting #myjourneytohealth #myhappiness #myjourneytofit #musclenation
Monday Motivation! ———————————————— The last time I ever went out before I started my weight loss journey. I felt uncomfortable all night, kept pulling my dress away from body as it felt too tight & my feet killed after a small 30 minutes in heels. After all I was topping my heaviest weight of 130kg. ⏭ fastforward to last month when I got dressed up to head out for my birthday. I never would’ve in a million years think that I’d buy a bodycon dress, wear it out & feel comfortable! So happy, to be happy 😊 ———————————————— #workout  #weightloss  #weightlossjourney  #weightlosstransformation  #excessskin  #persistence  #pt  #anytimefitness  #alwayskeeppushing  #stretchmarks  #fat  #fatloss  #fattofit  #fatlossjourney  #gym  #health  #journey  #looseskin  #likeforlike  #buildingmuscle  #myjourney  #macrocounting  #myjourneytohealth  #myhappiness  #myjourneytofit  #musclenation 
Whoo, my first #Kaylaversary!! Starting #BBGweek53 today, which means 52 weeks of BBG done, OMG! Never thought I could be this dedicated. Always been quite into sports, but never did resistance/strength training before. Let alone on my own, at home! 
But to be honest, it hasn't been easy.. I fell off the wagon several times at the beginning and also struggled a lot along the way (both physically & mentally, and still recovering), but I am so proud of myself for creating and sticking to this healthy habit. I feel so much stronger and powerful. Inside and out!! 💪 Thank you so much @kayla_itsines @sweat and @kelseywells for creating this amazing community 😘 Off to another year! -> Goals: more balance and building some more muscle! // "First we make our habits, then our habits make us." #BBGprogress #bbg #bbgweek52 #1yearofbbg #resistancetraining #strengthtraining #workingout #workout #fitnessmotivation #healthyhabits #bbggirl #fitgirl #sweatwithkayla #strongnotskinny #vegansports #newgoals #buildingmuscle #vegangains #balance #goodvibes #sweat #pwr
Whoo, my first #Kaylaversary !! Starting #BBGweek53  today, which means 52 weeks of BBG done, OMG! Never thought I could be this dedicated. Always been quite into sports, but never did resistance/strength training before. Let alone on my own, at home! But to be honest, it hasn't been easy.. I fell off the wagon several times at the beginning and also struggled a lot along the way (both physically & mentally, and still recovering), but I am so proud of myself for creating and sticking to this healthy habit. I feel so much stronger and powerful. Inside and out!! 💪 Thank you so much @kayla_itsines @sweat and @kelseywells for creating this amazing community 😘 Off to another year! -> Goals: more balance and building some more muscle! // "First we make our habits, then our habits make us." #BBGprogress  #bbg  #bbgweek52  #1yearofbbg  #resistancetraining  #strengthtraining  #workingout  #workout  #fitnessmotivation  #healthyhabits  #bbggirl  #fitgirl  #sweatwithkayla  #strongnotskinny  #vegansports  #newgoals  #buildingmuscle  #vegangains  #balance  #goodvibes  #sweat  #pwr 
Wake up
Work out
Look hot
Kick ass
@fitness.academy11 .
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#fitnesslife #fitnessacademy #food #fitlady #buildingmuscle #FitnessMotivation #menshelth #BodyGoals #GetFitFast #Wholefoods #shredded #abworkout #cleaneating #wellness #bodybuilding
For those who still don’t know their arse from their elbow!!
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Gain internationally recognised Active IQ Personal Trainer qualifications via completing an advanced Mentorship programme
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Learn the ‘whys’ and not just the ‘what’s’
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An E-learning style qualification will not support those who need to expand their knowledge on all things health and fitness
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A Mentorship programme, learning from experienced personal trainers, will be SO much more beneficial in getting you prepared for the fitness industry
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Gain knowledge of anatomy, nutrition, programme design and periodisation. Learn how to achieve goals such as fat-loss, hypertrophy and strength .
So why not gain a qualification that’ll set you apart from the competition. End result, begin a new career doing something you enjoy everyday
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#pt #ptcourse #ptcourses #pteducator #pteducation #ptmentorships #fitnessfreak #personaltrainingmentorship #fitnessforlife #buildingmuscle #bodybuilding #gymmotivation #getqualified #fitnesscareer #ptqualifications #fitness
For those who still don’t know their arse from their elbow!! . Gain internationally recognised Active IQ Personal Trainer qualifications via completing an advanced Mentorship programme . Learn the ‘whys’ and not just the ‘what’s’ . An E-learning style qualification will not support those who need to expand their knowledge on all things health and fitness . A Mentorship programme, learning from experienced personal trainers, will be SO much more beneficial in getting you prepared for the fitness industry . Gain knowledge of anatomy, nutrition, programme design and periodisation. Learn how to achieve goals such as fat-loss, hypertrophy and strength . So why not gain a qualification that’ll set you apart from the competition. End result, begin a new career doing something you enjoy everyday . #pt  #ptcourse  #ptcourses  #pteducator  #pteducation  #ptmentorships  #fitnessfreak  #personaltrainingmentorship  #fitnessforlife  #buildingmuscle  #bodybuilding  #gymmotivation  #getqualified  #fitnesscareer  #ptqualifications  #fitness 
BUILD YOUR CHEST BY @musclemonsters •
If you want to build your chest effectively and efficiently, you’ve got to keep things simple. Focus on 1-2 main lifts – I’d recommend workouts that allow you to really load the pecs like a barbell bench press and/or incline DB press. Next, you’ve got to get strong at those lifts – the fastest way to get stronger is to get better and that happens with practice… this is why I recommend 2-3x per week. Not only are you going to spend more time growing due to more frequent elevations in muscle protein synthesis, but you’re getting more time under the bar (practice). Lastly, you’ve got to provide your body the necessary nutrients to support growth. I don’t care how frequently you’re training your chest or how strong you’re getting, if you’re not eating enough you’re not going to maximize growth.
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#chestworkout #chestday #benchpress #buildmuscle #buildmuscles #buildingmuscle #buildingmuscles #workoutday #gymmeme #follow4follow #gymmemes #gymlife #gymlife💪 #motivation #chestpress #fitnesslife #fitnesstips #dumbells #barbellbrigade #followforfollow #gymmotivation #musclemass #progressiveoverload #gorillamotivation #heavyweights #summerworkout #summerbody #summer #likeforlike
BUILD YOUR CHEST BY @musclemonsters • If you want to build your chest effectively and efficiently, you’ve got to keep things simple. Focus on 1-2 main lifts – I’d recommend workouts that allow you to really load the pecs like a barbell bench press and/or incline DB press. Next, you’ve got to get strong at those lifts – the fastest way to get stronger is to get better and that happens with practice… this is why I recommend 2-3x per week. Not only are you going to spend more time growing due to more frequent elevations in muscle protein synthesis, but you’re getting more time under the bar (practice). Lastly, you’ve got to provide your body the necessary nutrients to support growth. I don’t care how frequently you’re training your chest or how strong you’re getting, if you’re not eating enough you’re not going to maximize growth. • • • #chestworkout  #chestday  #benchpress  #buildmuscle  #buildmuscles  #buildingmuscle  #buildingmuscles  #workoutday  #gymmeme  #follow4follow  #gymmemes  #gymlife  #gymlife 💪 #motivation  #chestpress  #fitnesslife  #fitnesstips  #dumbells  #barbellbrigade  #followforfollow  #gymmotivation  #musclemass  #progressiveoverload  #gorillamotivation  #heavyweights  #summerworkout  #summerbody  #summer  #likeforlike 
Happy Monday y’all!! I recorded some of my intense leg workout I did Friday! Shoot for 3-4 sets of each of these. If u wanna finish your legs off after this (like I did today 😱) after u get thru all of these, get on the bike and do intervals of .25 mile with a resistance of 12-14 as hard as u can & then back down for .25 at 5-6 resistance to give legs a “breather” and then crank it back up til u hit 2-3 miles! It’s brutal but effective!! 🍑😛💪🏼🔥
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#bodybuilding #wotd #buildingmuscle #burnbabyburn #inspireothers #workhardplayhard #trainlikeabeast #workoutoftheday #lovefitness #pnwlife #youcandoit #getfit #legday #hardworkout #goodvibesonly #newworkout #practicewhatyoupreach #bootyfordays #pushyourself #liveyourpassion #entrepreneur #booty🍑 #womeninbusiness #buildabooty #bootybootybooty #fitnessmotivation #mondaymotivation #fitgirl #howbaddoyouwantit #leanandmean
Happy Monday y’all!! I recorded some of my intense leg workout I did Friday! Shoot for 3-4 sets of each of these. If u wanna finish your legs off after this (like I did today 😱) after u get thru all of these, get on the bike and do intervals of .25 mile with a resistance of 12-14 as hard as u can & then back down for .25 at 5-6 resistance to give legs a “breather” and then crank it back up til u hit 2-3 miles! It’s brutal but effective!! 🍑😛💪🏼🔥 . . . . . #bodybuilding  #wotd  #buildingmuscle  #burnbabyburn  #inspireothers  #workhardplayhard  #trainlikeabeast  #workoutoftheday  #lovefitness  #pnwlife  #youcandoit  #getfit  #legday  #hardworkout  #goodvibesonly  #newworkout  #practicewhatyoupreach  #bootyfordays  #pushyourself  #liveyourpassion  #entrepreneur  #booty 🍑 #womeninbusiness  #buildabooty  #bootybootybooty  #fitnessmotivation  #mondaymotivation  #fitgirl  #howbaddoyouwantit  #leanandmean 
🧠
My Current Reading Habit 
I’ve been trying something new lately.. I’m currently reading 5 books at once.
✅Pros:
•Creativity has rocketed.
•Prevents me getting obsessed with the ideas / way of thinking with the one book I’m reading.
•Quicker life perception changes / growth.
❌Cons
•I feel like I don’t have such pin point focus.
•Sometimes lose flow state with the book. 
Once I’ve finish these books I’m going to go back to one book at a time to keep the blade sharp on completing one task and focus & incorporate multiple books every no and again. 
1. The 48 Laws of Power
2. The Synchronicity Key
3. The Power of Positive Thinking
4. The Secret of The Golden Flower
5. NLP (Neuro-Linguistic Programming)
Will upload an explanation of what each ones about as I compete them. #PerceptionShifts #Powerful
🧠 My Current Reading Habit I’ve been trying something new lately.. I’m currently reading 5 books at once. ✅Pros: •Creativity has rocketed. •Prevents me getting obsessed with the ideas / way of thinking with the one book I’m reading. •Quicker life perception changes / growth. ❌Cons •I feel like I don’t have such pin point focus. •Sometimes lose flow state with the book. Once I’ve finish these books I’m going to go back to one book at a time to keep the blade sharp on completing one task and focus & incorporate multiple books every no and again. 1. The 48 Laws of Power 2. The Synchronicity Key 3. The Power of Positive Thinking 4. The Secret of The Golden Flower 5. NLP (Neuro-Linguistic Programming) Will upload an explanation of what each ones about as I compete them. #PerceptionShifts  #Powerful 
My quads results after 2months proper training and diet 💪
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#Quads #buildingbody #buildingmuscle #buildingbooty #hardwork #fitness #girlwithmuscles #flexed #motivated #goals❤️ #dreams
⚠️ ⁉️What Makes Food Filling⚠️⁉️
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- PROTEIN 💪
- WATER 💦
- FIBER 🥦
- CHEW TIME ⏱
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No matter your goal, I think it’s good to have an understanding of foods and how full/satisfied you feel after eating them ✅
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If you are looking for choices that will help support FAT LOSS, for example, your food choices should consist of
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➡️ Zero calorie beverages such as sparking water 💦
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➡️ Less calorie-dense fruits and a higher vegetables-to-fruit ratio (since vegetables are gonna be higher in fiber and lower in sugar compared to fruits)🥦🥕🍎
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➡️ More leaner meats and potatoes (potatoes are more filling than rice or pasta)🥔🍗
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➡️ And choose a lower calorie, richer tasting dessert if you desire 🍫
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If your goal is to add MORE MUSCLE, you’ll pretty much be doing the exact opposite; especially if you have a hard time eating enough 😄
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💪🏾 You should opt for calorie-dense beverages like fruit juices and quality soda 🥤
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💪🏾 You should eat more fruits than veggies throughout the day 🍎🍌🍊🥕
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💪🏾 You should opt for carbs that are easier to eat. You can also be more generous with your sauces, toppings, and add more sides too 🍝
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💪🏾And same goes for a favorite dessert - mine is just plain ole vanilla ice cream with honey on top or I just squeeze it into my mouth straight from the bottle after like a savage 😂🍯
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⚠️Keep in mind portions and daily calories of course - you can still eat whatever foods you enjoy - but having this in mind can definitely help you adhere to your diet more easily 💯⚠️
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Bonus: Make your food taste the best you can with spices, improving your own cooking, etc. because why not? 😌
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Just some tips that helped me along the way and I hope you as well 🙃
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⚠️ ⁉️What Makes Food Filling⚠️⁉️ ⠀ - PROTEIN 💪 - WATER 💦 - FIBER 🥦 - CHEW TIME ⏱ ⠀ No matter your goal, I think it’s good to have an understanding of foods and how full/satisfied you feel after eating them ✅ ⠀ If you are looking for choices that will help support FAT LOSS, for example, your food choices should consist of . . ➡️ Zero calorie beverages such as sparking water 💦 ⠀ ➡️ Less calorie-dense fruits and a higher vegetables-to-fruit ratio (since vegetables are gonna be higher in fiber and lower in sugar compared to fruits)🥦🥕🍎 ⠀ ➡️ More leaner meats and potatoes (potatoes are more filling than rice or pasta)🥔🍗 ⠀ ➡️ And choose a lower calorie, richer tasting dessert if you desire 🍫 ⠀ If your goal is to add MORE MUSCLE, you’ll pretty much be doing the exact opposite; especially if you have a hard time eating enough 😄 ⠀ 💪🏾 You should opt for calorie-dense beverages like fruit juices and quality soda 🥤 ⠀ 💪🏾 You should eat more fruits than veggies throughout the day 🍎🍌🍊🥕 ⠀ 💪🏾 You should opt for carbs that are easier to eat. You can also be more generous with your sauces, toppings, and add more sides too 🍝 ⠀ 💪🏾And same goes for a favorite dessert - mine is just plain ole vanilla ice cream with honey on top or I just squeeze it into my mouth straight from the bottle after like a savage 😂🍯 ⠀ ⚠️Keep in mind portions and daily calories of course - you can still eat whatever foods you enjoy - but having this in mind can definitely help you adhere to your diet more easily 💯⚠️ ⠀ Bonus: Make your food taste the best you can with spices, improving your own cooking, etc. because why not? 😌 ⠀ Just some tips that helped me along the way and I hope you as well 🙃 ⠀
My transformation 💪
From overweight to skinny to strong. 
From unhappy to unhappy to happy.
From unhealthy to unhealthy to healthy.

Really if I could do this. You can do this to!💓💓
My transformation 💪 From overweight to skinny to strong. From unhappy to unhappy to happy. From unhealthy to unhealthy to healthy. Really if I could do this. You can do this to!💓💓
Me and @sai__naidoo up early this morning for gym 💪🏼
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#gym #workout #exercise #getripped #buildingmuscle #reps #weights #sets #strength #underarmour #gymwear #fitness #chestday #chest #gonerogue #cap #gympartner #morning #early #morninggym
✌️ ✌️ ✌️ ✌️ ✌️ ✌️ ✌️ ✌️ ✌️ ✌️ ✌️ love very!
Love working with gym , body 💪💪💪💪
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credit @strongbiz
thanks to the photographer 🏆
#bodybuilding #love #photooftheday #bestoftheday #videooftheday #gym #gymlife #gymtime #gymmotivation #gymnastics #gymwear #gymshark #gymjunkie #gym💪 #gymmemes #gymlove #gymaholic #gymrats #gymgirls #bodybuilding #bodybuildingmotivation #bodybuildinglifestyle #bodybuildingcom
#letsgetshredded #buildingmuscle #shopping
✌️ ✌️ ✌️ ✌️ ✌️ ✌️ ✌️ ✌️ ✌️ ✌️ ✌️ love very! Love working with gym , body 💪💪💪💪 ================== 💬 Tag a friend - Like - Save 👪 ⤵️⤵️ ================== 🚫 Like & Follow us 👉 @fitness_ofinsta🌟For Fun✔️💪📷👌 🚫 Like & Follow us 👉 @fitness_ofinsta🌟For More Fun✔️💪📷👌 🚫 use #fitness_ofinsta  for a chance to be featured 👍👍💪💪 credit @strongbiz thanks to the photographer 🏆 #bodybuilding  #love  #photooftheday  #bestoftheday  #videooftheday  #gym  #gymlife  #gymtime  #gymmotivation  #gymnastics  #gymwear  #gymshark  #gymjunkie  #gym 💪 #gymmemes  #gymlove  #gymaholic  #gymrats  #gymgirls  #bodybuilding  #bodybuildingmotivation  #bodybuildinglifestyle  #bodybuildingcom  #letsgetshredded  #buildingmuscle  #shopping 
When you get a delivery like this it turns your workout more into play time!!!! I've never been more excited for my 3am workout ever!!!!! It takes time and dedication to change your body, mind and soul but in the end it is more than worth it!Always remember to love yourself 💚😍💪🥊🧘‍♀️ #workout #workoutlife #workingonmyfitness #fitness #fitnessjourney #workingonabetterme #gettinghealthy #gettingtoned #gettingfit #fatgirlnomore #buildingmuscle #stressrelief #boxing #kickboxing #afterworkworkout #transformationjourney #transformation #strongerthanyouknow #bosswomen #mentalhealth #mentalillness #Hardworkpaysoff #loveyourself #bodymindandsoul #makeingabetterme #onajourney #changingmyself #changingmyselfforthebetter #mystoryisntover #yourstoryisntover
When you get a delivery like this it turns your workout more into play time!!!! I've never been more excited for my 3am workout ever!!!!! It takes time and dedication to change your body, mind and soul but in the end it is more than worth it!Always remember to love yourself 💚😍💪🥊🧘‍♀️ #workout  #workoutlife  #workingonmyfitness  #fitness  #fitnessjourney  #workingonabetterme  #gettinghealthy  #gettingtoned  #gettingfit  #fatgirlnomore  #buildingmuscle  #stressrelief  #boxing  #kickboxing  #afterworkworkout  #transformationjourney  #transformation  #strongerthanyouknow  #bosswomen  #mentalhealth  #mentalillness  #Hardworkpaysoff  #loveyourself  #bodymindandsoul  #makeingabetterme  #onajourney  #changingmyself  #changingmyselfforthebetter  #mystoryisntover  #yourstoryisntover 
“Lookin' back over my years
I guessed, I've shed some tears
Told myself time and time again
This time I'm gonna win
But another fight, things ain't right
I'm losin' again
Takes a fool to lose twice
And start all over again
Think I'd better let it go
Looks like another [shoulder session] T.K.O. (oh, oh, oh, )” Yeah...let’s just say I was listening to Teddy Pendergast on repeat while training shoulders tonight.  ___________________________________#shoulders #shoulderworkout #shoulderday #delts #bouldershoulders #deltoids #buildingmuscle #trainhard #youvsyou #focused #gym #gymtime #gymlife #gymmotivation #gymlifestyle #bodybuilding #bodybuilder #bodybuildinglifestyle #bodybuildingmotivation #evogen #evogenelite #athlete #active #fitness #muscle #exercise #flex #gymtherapy #pumpingiron
“Lookin' back over my years I guessed, I've shed some tears Told myself time and time again This time I'm gonna win But another fight, things ain't right I'm losin' again Takes a fool to lose twice And start all over again Think I'd better let it go Looks like another [shoulder session] T.K.O. (oh, oh, oh, )” Yeah...let’s just say I was listening to Teddy Pendergast on repeat while training shoulders tonight. ___________________________________#shoulders  #shoulderworkout  #shoulderday  #delts  #bouldershoulders  #deltoids  #buildingmuscle  #trainhard  #youvsyou  #focused  #gym  #gymtime  #gymlife  #gymmotivation  #gymlifestyle  #bodybuilding  #bodybuilder  #bodybuildinglifestyle  #bodybuildingmotivation  #evogen  #evogenelite  #athlete  #active  #fitness  #muscle  #exercise  #flex  #gymtherapy  #pumpingiron 
Girls.. NEVER slip leg/booty Day 🏋️‍♀️ Abs2be fra @shapeit.dk whats not to love?? 😍 God mandag 💃 #booty #bootybuilding #bodyfitness #figureathlete #bodypositivity #fitness #fitfamdk #neverquit #buildingmuscle #muscles #girlsover40
Hopping into Monday like 🧡🏃🏼‍♂️🙂 #singleghop  #hop #milestone #hopping #sequencing #extramural #orange #grass #feild #buildingmuscle #tigerz #encouragement
My new friend no longer in wheelchair can walk to bathroom with help from nurses, baby steps are still steps.. #newaccessory #walkingfirststeps #strokesurvivor #rehabilitation #buildingmuscle
I built good arm muscles dragging my amp, looper, tripod and violin around this location #electricviolin #buildingmuscle #violin
Happy Monday, new week, new goals 💪🏼 #maintainingBF #buildingMuscle
📸 @thibault_nizet 
#GetFit #workout #fit #life #work #hard #gym #motivation #healthy #food #instagram #fitness #basic #fun #competition #prep #bikini #athlete #basicfitbe
BOOM- and just like that my Sunday workout is complete 🔥👣💪🏻
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#sundayfunday #workout #workingout #cardio #core #absonfire #gains #buildingmuscle #girlswhoworkout #bossbabe #fitchick #fitlife #fitspo #fitfam #fitness #fitstyle #fitfriends #instapic #instagood #applefitness #journeytofit #myfitnessjourney #weightloss #weightlossjourney
Curly fry🍟
Curly fry🍟
Quick early morning #sprint and #core in the gym to get the blood pumping this morning with this one! @nicolaellis4042 .
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#holidayworkout #spin #absworkout #workout #fitness #fitnesscoach #fitnessmotivation #lesmills @lesmillsuk #dubai #goals #rehab #cardio #fitspiration #healthyliving #traindirty #trainingbuddies #feelinggood #strongbody #musclecontrol #buildingmuscle #triathlontraining
🏋️‍♀️Free weights vs machines?💪🏻 by @mr_wasay
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🤷🏼‍♂️The answer is it depends on what you're trying to achieve and most likely a combination of both is best.
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🔥Free weights are better for developing overall strength and typically recruit more muscle fibers. They are also a bit harder to learn; therefore, it is essential to be coached on proper technique to prevent injury! (Athlete-esk)
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🔥Most machines are safer. They are easier to learn and a lot of them are specifically designed to target a particular muscle groups which makes machines great for trying to isolate a muscle. (Bodybuilder-esk)
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💪🏻Overall, if you're an athlete or trying to build up overall strength and size, you should probably focus your workouts on mostly free weights with some machines for isolation work. If you're just lifting weights to be healthy and want to gain a little bit of muscle and strength, you could most likely accomplish that safely with more machine use.
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😬Which do you prefer?!
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#musclefood #gainmuscle #buildmuscle #gymtime #muscular #musclemodel #cardio #wheyprotein #workout #workouttitme #workoutday #workoutbuddy #workoutdone #musclemass #protein #proteins #proteinshake #musclegains #sleepytime #sleepaid #hypertrophy #cardiotime #stressrelief #stressfree #iifym #flexibledieting #buildingmuscle #buildingmuscles #gaintrain #anabolic
🏋️‍♀️Free weights vs machines?💪🏻 by @mr_wasay . 🤷🏼‍♂️The answer is it depends on what you're trying to achieve and most likely a combination of both is best. . 🔥Free weights are better for developing overall strength and typically recruit more muscle fibers. They are also a bit harder to learn; therefore, it is essential to be coached on proper technique to prevent injury! (Athlete-esk) . 🔥Most machines are safer. They are easier to learn and a lot of them are specifically designed to target a particular muscle groups which makes machines great for trying to isolate a muscle. (Bodybuilder-esk) . 💪🏻Overall, if you're an athlete or trying to build up overall strength and size, you should probably focus your workouts on mostly free weights with some machines for isolation work. If you're just lifting weights to be healthy and want to gain a little bit of muscle and strength, you could most likely accomplish that safely with more machine use. . 😬Which do you prefer?! . . . . #musclefood  #gainmuscle  #buildmuscle  #gymtime  #muscular  #musclemodel  #cardio  #wheyprotein  #workout  #workouttitme  #workoutday  #workoutbuddy  #workoutdone  #musclemass  #protein  #proteins  #proteinshake  #musclegains  #sleepytime  #sleepaid  #hypertrophy  #cardiotime  #stressrelief  #stressfree  #iifym  #flexibledieting  #buildingmuscle  #buildingmuscles  #gaintrain  #anabolic 
M O R N I N G W O R K O U T✔️
Jeg havde et mål inden brylluppet, om at få strammet op og komme af med en lille topmave, som jeg nok selv så mere end andre. Med hjælp fra en god kostplan og et fedt og effektivt træningsprogram fra #iformmedtina, så har jeg nået mit mål og mere til💪🏼 Jeg elsker mine træninger, de giver mig et brake fra en meget travl hverdag og når jeg starter mine dage her, så får jeg klaret hovedet og ny energi - bevares, nogle dage er jeg da også helt færdig efter træning, men det siger vi ikke til nogen😝
12 dage igen - Wuuuhuuuu det bliver godt💕💍💕
#workout #progress #fitmom #bridetobe #earlybird #fitnessgirl #weddingplanning #fitfam #fitfamdk #myownmotivation #healthyliving #aktivlivsstil #fitness #fitnessworld #styrketræning #fitliving #shoulders #buildingmuscle #stramop #picoftheday #workoutselfie #mommylife #happy #energyboost
M O R N I N G W O R K O U T✔️ Jeg havde et mål inden brylluppet, om at få strammet op og komme af med en lille topmave, som jeg nok selv så mere end andre. Med hjælp fra en god kostplan og et fedt og effektivt træningsprogram fra #iformmedtina , så har jeg nået mit mål og mere til💪🏼 Jeg elsker mine træninger, de giver mig et brake fra en meget travl hverdag og når jeg starter mine dage her, så får jeg klaret hovedet og ny energi - bevares, nogle dage er jeg da også helt færdig efter træning, men det siger vi ikke til nogen😝 12 dage igen - Wuuuhuuuu det bliver godt💕💍💕 #workout  #progress  #fitmom  #bridetobe  #earlybird  #fitnessgirl  #weddingplanning  #fitfam  #fitfamdk  #myownmotivation  #healthyliving  #aktivlivsstil  #fitness  #fitnessworld  #styrketræning  #fitliving  #shoulders  #buildingmuscle  #stramop  #picoftheday  #workoutselfie  #mommylife  #happy  #energyboost 
GIVEAWAY RULES
Like this post, tag 2 friends in the comments section, and make sure you are following my page for a chance to win my new workout program!! Check out my story or website for more details on the program. Go go go!
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Some people may believe that as long as you work your ass off and continue to eat a lot, you will forever gain muscle.
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I’m here to break that bubble to tell you that you have been born with a genetic limit that you simply cannot surpass naturally.
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However, this is no reason to be discouraged.
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This genetic limit is something not everyone can achieve and even with a decade of hard work, some do not reach their limit.
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Let this instead be a goal for you to reach, and not something that will discourage you.
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6 Month Training Program NOW AVAILABLE on website.
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#musclebuilding #diet #musclegrowth #hypertrophy #musclemodel #musclegain #gains #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #bodybuilding #fitness #workout #naturalbodybuilding #nattyprofessor #nattyknowledge #healthylifestyle #gymmotivation #dedication #gym #bulk #cut #geneticlimit
GIVEAWAY RULES Like this post, tag 2 friends in the comments section, and make sure you are following my page for a chance to win my new workout program!! Check out my story or website for more details on the program. Go go go! - Some people may believe that as long as you work your ass off and continue to eat a lot, you will forever gain muscle. - I’m here to break that bubble to tell you that you have been born with a genetic limit that you simply cannot surpass naturally. - However, this is no reason to be discouraged. - This genetic limit is something not everyone can achieve and even with a decade of hard work, some do not reach their limit. - Let this instead be a goal for you to reach, and not something that will discourage you. - 6 Month Training Program NOW AVAILABLE on website. - #musclebuilding  #diet  #musclegrowth  #hypertrophy  #musclemodel  #musclegain  #gains  #gainingmuscle  #powerbuilding  #musclebuilding  #buildingmuscle  #musclemass  #musclegrowth  #bodybuilding  #fitness  #workout  #naturalbodybuilding  #nattyprofessor  #nattyknowledge  #healthylifestyle  #gymmotivation  #dedication  #gym  #bulk  #cut  #geneticlimit 
💬«I like to have Chinese furniture in my home as a constant and painful reminder of how much has been destroyed in China. The contrast between the beauty of the past and the ugliness of the modern is nowhere sharper than in China.» - Jung Chang
⠀
FOLLOW 👉@ultimatebody_LOUIS👈
FOLLOW 👉@ultimatebody_LOUIS👈
⠀

#oldschoolbodybuilding #buildingmuscle #teamdye #peakweek #gymfashion #npccompetitor #bcaa
💬«I like to have Chinese furniture in my home as a constant and painful reminder of how much has been destroyed in China. The contrast between the beauty of the past and the ugliness of the modern is nowhere sharper than in China.» - Jung Chang ⠀ FOLLOW 👉@ultimatebody_LOUIS👈 FOLLOW 👉@ultimatebody_LOUIS👈 ⠀ #oldschoolbodybuilding  #buildingmuscle  #teamdye  #peakweek  #gymfashion  #npccompetitor  #bcaa 
Never thought I'd be one of those protein shake people, but here I am! 😂 Loving the gym + protein shake routine 💪🌱 #Vegainz #BuildingMuscle #ProteinShakes #BulkNutrients
Working on deadlifts. A great exercise for strengthening lower back, gluets, and hamstrings. Make sure to maintain a neautral spine, keeping your back straight by keeping shoulders back and chest foward. Lower the weight from a hanging position as seen in the picture by lowering down into a seated position and lifting the weight up pushing hips forward and shoulders back
Working on deadlifts. A great exercise for strengthening lower back, gluets, and hamstrings. Make sure to maintain a neautral spine, keeping your back straight by keeping shoulders back and chest foward. Lower the weight from a hanging position as seen in the picture by lowering down into a seated position and lifting the weight up pushing hips forward and shoulders back
mulai gym untuk menjaga otot biar fresh semangat istirahat cukup n makan teratur itu kunci nya
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#gym #armada #fitnessmotivation #fitness_models #fitness #fitnesslife #sidoarjo #abs #body #buildingmuscle
The seated row 🛶. Actually did this one properly.. 🙃. Pressed my chest 😳 into the pad .. and rowed the hell outta this thing 💯💫💥 loved it ! (Yes .. slo mo 😂..for fun ) 
#backworkout #aesthetics #bodybuilding #buildingmuscle #lifting #strength #gymrat #noexcuses #girlsthatlift #girlswithmuscle #gymlife #fitchick #fitness #fitlife

After yesterday’s critique from someone ... I figured I better do it right 💯💪🏻. N suddenly today all my back muscles arrived !  Thankful 😈
The seated row 🛶. Actually did this one properly.. 🙃. Pressed my chest 😳 into the pad .. and rowed the hell outta this thing 💯💫💥 loved it ! (Yes .. slo mo 😂..for fun ) #backworkout  #aesthetics  #bodybuilding  #buildingmuscle  #lifting  #strength  #gymrat  #noexcuses  #girlsthatlift  #girlswithmuscle  #gymlife  #fitchick  #fitness  #fitlife  After yesterday’s critique from someone ... I figured I better do it right 💯💪🏻. N suddenly today all my back muscles arrived ! Thankful 😈
I know I’ve got some pretty awesome workout gear! Scaffold squat rack (temporary) and a Yeti for my box! Gotta make do with what you’ve got! Workout equipment is expensive y’all! 🤣🙌🏻
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But I still got my workout in!
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#backsquat #squat #squats #boxsquats #fitgirl #fitness #fitchick #fitnessgirl #girlswholift #girlswhoworkout #girlswithmuscles #girlswithshorthair #girlswhosquat #strongnotskinny #earnednotgiven #builtnotbought #buildingmuscle #coachedbyoller #RAD #muscle #meetyouatthebar #weighttraining #unbrokenwear #gymbandits #teamruneverything #yeti #hustleforthatmuscle @unbrokenwear @gymbanditco
I know I’ve got some pretty awesome workout gear! Scaffold squat rack (temporary) and a Yeti for my box! Gotta make do with what you’ve got! Workout equipment is expensive y’all! 🤣🙌🏻 • But I still got my workout in! • • • • • • #backsquat  #squat  #squats  #boxsquats  #fitgirl  #fitness  #fitchick  #fitnessgirl  #girlswholift  #girlswhoworkout  #girlswithmuscles  #girlswithshorthair  #girlswhosquat  #strongnotskinny  #earnednotgiven  #builtnotbought  #buildingmuscle  #coachedbyoller  #RAD  #muscle  #meetyouatthebar  #weighttraining  #unbrokenwear  #gymbandits  #teamruneverything  #yeti  #hustleforthatmuscle  @unbrokenwear @gymbanditco
Monday is back day. Still struggling with my nemesis, the dreaded pull up but each session is a step closer to reaching my goals. Consistency is key. #pullups #bentoverrows #bicepcurls #facepulls #consistencyiskey #buildingmuscle #💪💪💪
💬«You can't work in the movies. Movies are all about lighting. Very few filmmakers will concentrate on the story. You get very little rehearsal time, so anything you do onscreen is a kind of speed painting.» - John Malkovich
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FOLLOW 👉@musclelean_Mark👈
FOLLOW 👉@musclelean_Mark👈
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#bicepsworkout #buildingmuscle #bodypower #squatbenchdeadlift #goldenaesthetics #gyminspiration #fitpro
This is what... BALANCE LOOKS LIKE✨
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It’s possible to overcome a digestive disorder.
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It’s possible to overcome a poor relationship with food.
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It’s possible to take multiple rest days a week and see progress.
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It’s possible to eat hundreds more calories than you used to and look and feel healthier than ever.
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It’s possible to not track your food, eat whenever you’re hungry (usually midnight is my prime time), eat dessert every night, and still be fit.
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It’s possible to overcome anxiety about “gaining back the weight” or “losing the healthy weight again” or “losing progress” or whatever.
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It’s possible to make moves at your own pace (mine was super slow) and get results.
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It’s possible to not follow a strict training plan or diet and get your dream body.
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It’s possible to get your dream body and optimal health, and still have moments where you feel down about yourself. Then have a pep talk to yourself and boom feel better.
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It’s possible to strengthen your intuition, let go of extremism, and listen to your body.
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It’s possible to gain 5 lbs in a little over a month and still be happy.
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Here I am to prove it.
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I am proud to say this is the body of a girl with balance. A girl who’s healthy. A girl who got her period back after losing it for two years from being underweight. Yeah, I just got it back yesterday. The best day of my month was probably the worst for most of you ladies... but I’m ecstatic because it means I’m finally healthy again ( I don’t believe in TMI when it comes to health🤷🏼‍♀️).
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Don’t you ever think for a second you have to be perfect to succeed in whatever your goals are. When I tried to be perfect at ‘health’ I became unhealthy.
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Balance is the answer and it’s good enough. But don’t mistake balance for easy.
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P.S.  I’m super awkward. It’s chill✌🏽
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PHYSIQUE AND MINDSET BUILT BY YOURS TRULY. DM ME IF YOU WANNA WORK TOGETHER💪🏽 @holisticfitness 💕
This is what... BALANCE LOOKS LIKE✨ - It’s possible to overcome a digestive disorder. - It’s possible to overcome a poor relationship with food. - It’s possible to take multiple rest days a week and see progress. - It’s possible to eat hundreds more calories than you used to and look and feel healthier than ever. - It’s possible to not track your food, eat whenever you’re hungry (usually midnight is my prime time), eat dessert every night, and still be fit. - It’s possible to overcome anxiety about “gaining back the weight” or “losing the healthy weight again” or “losing progress” or whatever. - It’s possible to make moves at your own pace (mine was super slow) and get results. - It’s possible to not follow a strict training plan or diet and get your dream body. - It’s possible to get your dream body and optimal health, and still have moments where you feel down about yourself. Then have a pep talk to yourself and boom feel better. - It’s possible to strengthen your intuition, let go of extremism, and listen to your body. - It’s possible to gain 5 lbs in a little over a month and still be happy. - Here I am to prove it. - I am proud to say this is the body of a girl with balance. A girl who’s healthy. A girl who got her period back after losing it for two years from being underweight. Yeah, I just got it back yesterday. The best day of my month was probably the worst for most of you ladies... but I’m ecstatic because it means I’m finally healthy again ( I don’t believe in TMI when it comes to health🤷🏼‍♀️). - Don’t you ever think for a second you have to be perfect to succeed in whatever your goals are. When I tried to be perfect at ‘health’ I became unhealthy. - Balance is the answer and it’s good enough. But don’t mistake balance for easy. - P.S. I’m super awkward. It’s chill✌🏽 - PHYSIQUE AND MINDSET BUILT BY YOURS TRULY. DM ME IF YOU WANNA WORK TOGETHER💪🏽 @holisticfitness 💕
⁉️HOW TO SET UP MACROS⁉️
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This is a perfect chart showing you how to set up your macros!
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All you have to do is enter in your information to calculate your macros!
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This may not be the exact numbers you need, but it sure is close! Give it a shot!!
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Photo by @ivicafridrih 👊🏼💯
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🔽HOW TO SET MACROS?🔽
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Hey, so yesterday I made a post in which I said that I’ll calculate macros for everyone. However, there are over 600 comments right now, and it would take me 30-50 hours to calculate macros for everyone. I don’t want to be unfair and calculate it just for some people, so here’s the exact formula I’m using. Just input your numbers and you’re ready to go!
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1⃣ Set maintenance calories – Multiply your bodyweight in pounds with 14 or use TDEE calculator to do it for you (tdeecalculator.net). The number you will get is estimation and it may not be 100% accurate so make sure to follow if you are gaining/losing weight and adjust if necessary. 🍴
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2⃣ Set your deficit/surplus calories – If you want to gain muscle, you have to be in caloric surplus. Simple add 200-500 calories to your maintenance calories. If you want to lose weight, you have to be in caloric deficit; take 300-500 calories from your maintenance calories. 🐢
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3⃣ Set macros (protein, carbs, and fat) – Now that you have your calories, decide on the percentage of each macronutrient. I would recommend somewhere around 30-35% protein, 40-45% carbs, and 20-25% fats. However, fat/carb ratio is mostly up to you and your preferences, and protein intake depends on your goals, but this is just a rough estimation. 👌
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Not that we’ve decided on percentage, multiply your goal calories with each percentage. Let’s say you want to lose weight, and your deficit calories are 2000. Multiply 2000 with 0.35 (35%) and divide it with 4 (2000x0.35 =700, 700/4 = 175g of protein). Repeat the process with carbs. For fats, divide the number with 9 (2000x0.25=500, 500/9 = 55g of fats). 👀
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That’s it. Now that you’ve figured your macros, you only have to make sure to follow them. Good luck! 😊
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Got questions? Comment below or hit me up a DM! 👇
⁉️HOW TO SET UP MACROS⁉️ —— This is a perfect chart showing you how to set up your macros! —— All you have to do is enter in your information to calculate your macros! —— This may not be the exact numbers you need, but it sure is close! Give it a shot!! —— Photo by @ivicafridrih 👊🏼💯 —— 🔽HOW TO SET MACROS?🔽 ⠀⠀ Hey, so yesterday I made a post in which I said that I’ll calculate macros for everyone. However, there are over 600 comments right now, and it would take me 30-50 hours to calculate macros for everyone. I don’t want to be unfair and calculate it just for some people, so here’s the exact formula I’m using. Just input your numbers and you’re ready to go! ⠀⠀ 1⃣ Set maintenance calories – Multiply your bodyweight in pounds with 14 or use TDEE calculator to do it for you (tdeecalculator.net). The number you will get is estimation and it may not be 100% accurate so make sure to follow if you are gaining/losing weight and adjust if necessary. 🍴 ⠀⠀ 2⃣ Set your deficit/surplus calories – If you want to gain muscle, you have to be in caloric surplus. Simple add 200-500 calories to your maintenance calories. If you want to lose weight, you have to be in caloric deficit; take 300-500 calories from your maintenance calories. 🐢 ⠀⠀ 3⃣ Set macros (protein, carbs, and fat) – Now that you have your calories, decide on the percentage of each macronutrient. I would recommend somewhere around 30-35% protein, 40-45% carbs, and 20-25% fats. However, fat/carb ratio is mostly up to you and your preferences, and protein intake depends on your goals, but this is just a rough estimation. 👌 ⠀⠀ Not that we’ve decided on percentage, multiply your goal calories with each percentage. Let’s say you want to lose weight, and your deficit calories are 2000. Multiply 2000 with 0.35 (35%) and divide it with 4 (2000x0.35 =700, 700/4 = 175g of protein). Repeat the process with carbs. For fats, divide the number with 9 (2000x0.25=500, 500/9 = 55g of fats). 👀 ⠀⠀ That’s it. Now that you’ve figured your macros, you only have to make sure to follow them. Good luck! 😊 ⠀⠀ Got questions? Comment below or hit me up a DM! 👇
Had an amazing 1hr Body Pump session, enjoying my yummy post workout protein snack ‘Passion Lemon Crunch’ and of course a soy Mocha 😋😘
Had an amazing 1hr Body Pump session, enjoying my yummy post workout protein snack ‘Passion Lemon Crunch’ and of course a soy Mocha 😋😘
Whenever @cmerrickfitness is home I know for sure my workouts will be challenging and I’ll learn so much. For every muscle in my body, he has showed me how to navigate my workouts and get the most from them. My love for fitness has stemmed from him helping me even when I was convinced I couldn’t accomplish something. He has showed me how to be mentally and physically strong. I’m so grateful for my guy because without him I’d be lost❤️💪🏻 #womenwholift #swolemates #buildingmuscle #liftyourself
Whenever @cmerrickfitness is home I know for sure my workouts will be challenging and I’ll learn so much. For every muscle in my body, he has showed me how to navigate my workouts and get the most from them. My love for fitness has stemmed from him helping me even when I was convinced I couldn’t accomplish something. He has showed me how to be mentally and physically strong. I’m so grateful for my guy because without him I’d be lost❤️💪🏻 #womenwholift  #swolemates  #buildingmuscle  #liftyourself 
Fathers Day lunch/ dinner with my family at Texas Roadhouse. 20oz ribeye,loaded baked potato and unsweetened tea. #fathersday #family #familytime #bodybuilding #buildingmuscle #workingout #exercise #fitness #fitnessmotivation #healthyeating #healthyliving #healthylifestyle #healthyrecipes #protein #carbs #lowfat #lowcarb #grilling #grill #bbq #steak  #texasroadhouse
Well after being on vacation for almost 2 weeks I finally had a day/night where I did not follow my nutrition plan and I did not do my scheduled workout. 
How would you feel if this happened to you after 49 days being on a workout program?

Would you feel defeated 😕 
Would you feel down on yourself 😢
Would you just give up because all your hard work was thrown out the window 💨 
Or would you accept it and get back on board?

Everyone has their days and sometimes things don’t go as planned. You own it and just keep on trucking. Life happens and you need to enjoy all the good times that are presented. 
Enjoy the time with your family and friends. Some of us live on the other side of the county and only get to see each other once a year. This is what I did and I am glad I was able to let go and just have fun! 
#havefun #gettingfit #buildingmuscle #lovelife #livelifetothefullest #buildingconfidence #fitmom #fitmoms #fitmomsofig #eatgoodfeelgood #getbackontrack
Well after being on vacation for almost 2 weeks I finally had a day/night where I did not follow my nutrition plan and I did not do my scheduled workout. How would you feel if this happened to you after 49 days being on a workout program? Would you feel defeated 😕 Would you feel down on yourself 😢 Would you just give up because all your hard work was thrown out the window 💨 Or would you accept it and get back on board? Everyone has their days and sometimes things don’t go as planned. You own it and just keep on trucking. Life happens and you need to enjoy all the good times that are presented. Enjoy the time with your family and friends. Some of us live on the other side of the county and only get to see each other once a year. This is what I did and I am glad I was able to let go and just have fun! #havefun  #gettingfit  #buildingmuscle  #lovelife  #livelifetothefullest  #buildingconfidence  #fitmom  #fitmoms  #fitmomsofig  #eatgoodfeelgood  #getbackontrack 
New YouTube video‼️ Swipe 👈🏼
Full Chest Day workout routine at the gym video uploaded. Link on my bio‼️
New YouTube video‼️ Swipe 👈🏼 Full Chest Day workout routine at the gym video uploaded. Link on my bio‼️
Swipe 👈🏼 I recently started doing at home butt workouts with the @thexbands bands.  The red is 30 lbs and the purple is 60 lbs. They are the best I’ve ever owned, I almost passed out after this workout lol. I didn’t record all my routine but this is just a few of the workouts you can do with just bands.
Swipe 👈🏼 I recently started doing at home butt workouts with the @thexbands bands. The red is 30 lbs and the purple is 60 lbs. They are the best I’ve ever owned, I almost passed out after this workout lol. I didn’t record all my routine but this is just a few of the workouts you can do with just bands.