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Few of my favourites from today’s upper body session‼️
💥Lat pull down obvs as back is just life! 🙌
💥Back extensions with a weight- This is one that I have recently incorporated into my sessions. We often neglect our lower back and concentrate on our abs when we think of our ‘core’. Try to balance your opposing muscle groups to see the best results, and avoid muscle imbalances.
P.s- This video is sped up to show you more reps.
P.p.s- This is also a great exercise to target your hammies and glutes🍑
💥Shoulder Triset/ Death set. I hate shoulders but I still train them. I know they are my weakest area so I need to give them special attention. I performed the last 3 exercises back to back with no rest. It’s a killer!☠️
💥Other exercises included in my workout: plate loaded single arm row, concentrated bicep curls, machine shoulder press, cable superset- tricep push down and bicep curls. -
I performed each exercise for 3 sets of 10-12 reps, although a few fell short and a few I reached 15 and upped the weight! GIVE IT A GO 💪
Day 11. Eating clean again. Workouts begin again tommorw! Feeling mentally and physically better, glad I took a few days off to get over this cold. Seeing a little definition reinvigorates me:) #checkin#progress#fitjourney
💖 Fun Fitness Fact: Each foot contains 26 bones, 33 joints, and over 100 muscles, ligaments and tendons, with both feet totaling 52 bones, or about 25% of the total bones found in your entire body. 💪
Want to fit back into your old clothes?
✔️ Want to drop a few pounds? 👍
✔️ Discover how to ignite your metabolism? 🔥
✔️ Link in bio: @body.fitness.fashion_
Als je gids zegt: “Het record naar de top is 30 minuten” en je kent mij een beetje, dan weet je dat ik dat maar één keer hoef te horen. In 23 minuten stond deze meid bovenaan. Ik wist wel dat die fijne benentrainingen van de afgelopen maanden nog van pas zouden komen... Swipe ➡️ for the full view! 🌄
🤗YAY! End of the 2 month CUT.
Swipe 👈🏻 for previous looks.
Body Journals, Measurements, Dieting Approach and #hyperWorkouts all in 👀 LinkInBio.
I ended my last Bulk at 202.4lbs. I lost 12lbs of bodyweight with only 1-2lbs of Lean Mass. that’s a HUUUUGE victory. 🤙
🎯 I’m now at 8.6% & 16.5lbs of Body Fat. Feeling pretty good. To achieve my 2019 body goal 🥅 I’ll need to drop to 6-7%, as well as put on more size.
😱 I achieved the NIRVANA of Fat Loss, continued Strength Gains and minimal Muscle Loss by following a Simple Protocol:
1️⃣ An initial 20% calorie deficit
2️⃣ 1-1.2g of Protein by pound of bodyweight every day.
3️⃣ Strength Trained 4x a week using AUG-18 #HyperWorkouts
4️⃣ I did everything I could to Progressively Overload.
5️⃣ I timed my carbs mostly at dinner and around my morning workout
6️⃣ IF’d a few times to increase my weekly deficit
7️⃣ 2-3 Carb refeeds at Maintenance to break the negative adaptation
8️⃣ I ate as per IIFYM+ Thrive Eating Approach
9️⃣ For last 7-10 days, increased to 25-30% Deficit
💪🏼 My strength gains were pretty impressive and surprising - I put this down to carb timing and high protein.
📏 I lost 4cm on my waist, gained 1cm on my thighs, and lost a little girth across all body parts... but the loss was minimal. 😅
All said, a pretty non-dramatic Cut. Definitely NOT as happy when on a bulk, but dinners were EXACTLY the same. 🍠🥦🍗
Looking forward to more Healthy Fats, bigger Lunches and more GAINZ. 😋
It took me over a week to figure out what was happening to me.
Anger, irritation and extreme exhaustion. Couldn't make me get off bed to work out and I felt extremely guilty.
Kept bargaining and putting pressure on myself for not being able to make what I set myself to do which made me feel even worse.
Finally, it dawn on me.
Soooo, one week to restore my balance and (most needed) sanity and one more day just to relax and accept that one's body can only do so much.
Go figure that two jobs, Crossfit, motherhood and active social life could be so difficult to balance! 😂
Be focused on your your goals but be flexible on your approach 💪
|| TRIED SOMETHING NEW || I couldn't make it to the gym today, or yesterday, so some sort of activity was badly needed. I have some 4kg dumbbells at home so I did a few exercises similar to the video I posted recently doing a workout with those weights, but this arm to knee side reach was something I hadn't tried yet. It needs some practice but it felt good to stretch out a bit more than I normally do in my exercises. Wonder if I could add a 4kg dumbbell to it?
Been quiet with the gym selfies lately. The little girl has been sick (she is on the mend now), and I've been focusing more on my "diet" than my training as a result. Feeling the pump at the moment! A quick late night training sesh when I have a free minute!
I've always had big legs. I just have one of those body types. I was pear shaped before I started lifting weights, but now I'm more of an hourglass (All about dem lats for shape). My legs are the first place I gain weight. Since the kids I've been very selfconscious about them. Today is the first day since my daughter was born that I feel comfortable wearing shorts (with no tan either #palelyfe ). I've been working on "tonning" (I hate that word) them up for about 5 months. I'm not trying to lean them up. I love them in all there womanly, giant glory 😁. To all the mummas who are selfconscious after carrying; Embrace your body after kids! It will change, but, you had a baby! You created a beautiful life. How amazing is that!? Wear the change with pride because, that's a daym hard thing!