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#girlpullups medias

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The future is female. 🙏🏼💫💪🏼
#pull-ups #backmuscles #strongwomen #strongbyadriana
When your plan says 3x10 pullsups, and you just have to get shit done.
When your plan says 3x10 pullsups, and you just have to get shit done.
whoop whoop...one more pullup after my injury💪💪💪 before 18, injury 2 months  zero, june 1, july 3 and now 4 ...whoohoo! really slow progress but progress 💪💪💪 short training after bouldering with @dattel1 
#pullups #girlpullups #lsitpullups #getstrong #repsandsets #calisthenics #calisthenicsworkout #fitgirl #strongwoman #bodybuilding #bodyweighttraining #gains #bouldering #bouldern #climbing #klettern #training4climbing
Of course it’s Hard . It’s supposed to be hard. If it was easy , everybody would do it . Hard is what makes it GREAT. 
#goals💯 #eathealthy #fitmom #momof3 #laughmoreitsgoodforyou #gym #gymmotivation #gymshark #fitness #fitnessmotivation #fitnessmodel #fitmom #motivationspeaker #motivation #motivationalquotes #girlpower #girlpushups #girlpullups #squadgoals #squats #crossfit #crossfitgirls #coreworkout #girlswithtattoos #girlwholift
I'm baack! 😊😊😊 really happy with how my first session back went. I've lost a little strength but I've barely eaten so to be expected. Good news is that I wasn't sick and might actually feel a little hungry finally! fingers crossed this very long flare up is on its way out! 💗

#girlsthatlift #girlswholift #weightlifting #weighttraining #femalephysique #fitspo #fullbodytraining #fitness #squatspo #lats #motivation #fitnessguide #fitnessmodel #gymgirls  #fullbody #aethetics  #fitness #strongnotskinny #vegan #veganmuscle  #ukfitfam #irishfitfam #fitfam #pullups #fitnessapparel  #smallbutmighty  #bodyconfidence #girlpullups
I'm baack! 😊😊😊 really happy with how my first session back went. I've lost a little strength but I've barely eaten so to be expected. Good news is that I wasn't sick and might actually feel a little hungry finally! fingers crossed this very long flare up is on its way out! 💗 #girlsthatlift  #girlswholift  #weightlifting  #weighttraining  #femalephysique  #fitspo  #fullbodytraining  #fitness  #squatspo  #lats  #motivation  #fitnessguide  #fitnessmodel  #gymgirls   #fullbody  #aethetics   #fitness  #strongnotskinny  #vegan  #veganmuscle   #ukfitfam  #irishfitfam  #fitfam  #pullups  #fitnessapparel  #smallbutmighty   #bodyconfidence  #girlpullups 
Trying to squeeze out the very last of my back in the end of my workout
Trying to squeeze out the very last of my back in the end of my workout
Push yourself because, no one else is going to do it for you. ✌🏽🏋🏽‍♀️🚴🏽‍♀️🧗🏽‍♀️.
#fitmom #momof3 #eathealthy #laughmoreitsgoodforthesoul #unicef#goals💯#crossfit #strongwomen #fitnessmotivation #motivationspeaker #fitness #healthylifestyle #liftingweights #liftangry#fitnessmodel #girlpushups #girlpullups #strongmom
Why do I keep trying to do handstands on chest day? Why am I doing pull-ups on chest day? Does anyone even care? #probsnot 
I benched 125 (current max) with a pause at the bottom today. Practicing for the competition! It felt easy. After my chest workout I still had way too much energy so I did cardio and a lot of handstands and pull-ups. I almost passed out after that handstand. 👍🏼#pullups #girlpullups #57kg #girlswhopowerlift #back #chest #handstands #calisthenics #hashtag
Why do I keep trying to do handstands on chest day? Why am I doing pull-ups on chest day? Does anyone even care? #probsnot  I benched 125 (current max) with a pause at the bottom today. Practicing for the competition! It felt easy. After my chest workout I still had way too much energy so I did cardio and a lot of handstands and pull-ups. I almost passed out after that handstand. 👍🏼#pullups  #girlpullups  #57kg  #girlswhopowerlift  #back  #chest  #handstands  #calisthenics  #hashtag 
New training style 👇
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I have been mixing up my training a bit for the last month because I just needed a new focus. I wanted to try new things and improve my overall fitness as well. .
🏋️ I still mainly train with weights ✅ because I Love it! .
➡️ But I added in a bit more conditioning work (and cardio 🧐) and reduced the load on my weights on some exercises. Focusing on high intensity via reps and sets.
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➡️ Why? I was getting a bit stuck with heavier weight training and getting niggles which got in the way of my progression and especially enjoyment! .
My new training split:
➡️ Legs Strength
➡️ Upper Strength
➡️ Glutes
➡️ Upper conditioning
➡️ Lower conditioning
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I also try and do one yoga fitness or body balance (stretch/core) class for improved flexibility and low impact strength.
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I keep the main compound/main focus of the sessions the same and I might change up the rest of the sessions with either rep ranges or alternative exercises.
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➡️ So far so good, enjoying the new conditioning sessions and trying to maintain as much strength as possible whilst still listening to my body 🙏
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Today it was band Pullups with Barbell  clean and press to start with ✔️🔥 I either do AMRAP (as many rounds as possible) or time myself for improvement.
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#mindset #strengthandconditioning #fitneasaddict #ukfitfam #ukfitspo #pullups #girlswithmuscle #girlpullups #bikinicompetitor #figuretoned #strengthtraining #lifetransformation #mindandbody #bodybalance #yogafitness #lifestylecoach #prepcoach #LVFitness #mindfuleatingtips #flexibledieting #girlswholift #workoutvideo #glutegains
New training style 👇 . I have been mixing up my training a bit for the last month because I just needed a new focus. I wanted to try new things and improve my overall fitness as well. . 🏋️ I still mainly train with weights ✅ because I Love it! . ➡️ But I added in a bit more conditioning work (and cardio 🧐) and reduced the load on my weights on some exercises. Focusing on high intensity via reps and sets. . ➡️ Why? I was getting a bit stuck with heavier weight training and getting niggles which got in the way of my progression and especially enjoyment! . My new training split: ➡️ Legs Strength ➡️ Upper Strength ➡️ Glutes ➡️ Upper conditioning ➡️ Lower conditioning . I also try and do one yoga fitness or body balance (stretch/core) class for improved flexibility and low impact strength. . I keep the main compound/main focus of the sessions the same and I might change up the rest of the sessions with either rep ranges or alternative exercises. . ➡️ So far so good, enjoying the new conditioning sessions and trying to maintain as much strength as possible whilst still listening to my body 🙏 . Today it was band Pullups with Barbell clean and press to start with ✔️🔥 I either do AMRAP (as many rounds as possible) or time myself for improvement. . #mindset  #strengthandconditioning  #fitneasaddict  #ukfitfam  #ukfitspo  #pullups  #girlswithmuscle  #girlpullups  #bikinicompetitor  #figuretoned  #strengthtraining  #lifetransformation  #mindandbody  #bodybalance  #yogafitness  #lifestylecoach  #prepcoach  #LVFitness  #mindfuleatingtips  #flexibledieting  #girlswholift  #workoutvideo  #glutegains 
⏱Testing out my maximum rings Lsit time!.
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💪L-sits are so good for building strength in your abs and hip flexors!!.
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We are working on lsits and a bunch of other pushing movements in my strength class tonight!! @aapes tempe 7.30pm!!! See you there 😊🤗
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#aapes #calisthenicsgirls #muscles #parkour #traceur #barflow #sydney #calisthenicsevolution #girlswithabs #girlpullups #chinups #stronggirls #strength #movement #upsidedown  #gymnasticsrings #lsit  #redditbwf #handbalancing #fitness #fitgirls #gymnastics #definebeast #calisthenics #bodyweightfitness #barstarzz #bwfitnes#coreworkout  #ninjawarriorau #absexercises
⏱Testing out my maximum rings Lsit time!. . 💪L-sits are so good for building strength in your abs and hip flexors!!. . We are working on lsits and a bunch of other pushing movements in my strength class tonight!! @aapes tempe 7.30pm!!! See you there 😊🤗 . . . #aapes  #calisthenicsgirls  #muscles  #parkour  #traceur  #barflow  #sydney  #calisthenicsevolution  #girlswithabs  #girlpullups  #chinups  #stronggirls  #strength  #movement  #upsidedown   #gymnasticsrings  #lsit  #redditbwf  #handbalancing  #fitness  #fitgirls  #gymnastics  #definebeast  #calisthenics  #bodyweightfitness  #barstarzz  #bwfitnes #coreworkout  #ninjawarriorau  #absexercises 
I was called out in the gym for doing my pull-ups with bent legs. So here we go - I tried strict pull-ups with straight legs, overhand grip, chest to bar. Always aiming to improve. #girlpullups
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#hongkong #hkig #hk #workout #pullups #deadlift #barbell #training #strongnotskinny #girlswholift #gym #fitness #squats #squat #squatday #benchpress #deadlift #training #strengthtraining #focus #workout #irontherapy #liftheavy #liftheavyshit #notstrongforagirljuststrong
I was called out in the gym for doing my pull-ups with bent legs. So here we go - I tried strict pull-ups with straight legs, overhand grip, chest to bar. Always aiming to improve. #girlpullups  . . . . . . . #hongkong  #hkig  #hk  #workout  #pullups  #deadlift  #barbell  #training  #strongnotskinny  #girlswholift  #gym  #fitness  #squats  #squat  #squatday  #benchpress  #deadlift  #training  #strengthtraining  #focus  #workout  #irontherapy  #liftheavy  #liftheavyshit  #notstrongforagirljuststrong 
Grazie al programma di allenamento X WOMAN dopo l'ottava fase sono riuscita a fare le trazioni.

E pensare che al inizio, circa 9 mesi fa, non riuscivo neanche a tirarmi su. Rimanevo solo appesa sulla sbarra. Mi sembra quasi incredibile questo progresso. Una persona mi ha scritto: "Ci sei riuscita perché ti sei fatta un **** in palestra"

Leggendo quella frase sono iniziate a rotolare le lacrime sulle guance, perché proprio in quel momento mi sono resa conto del mio cambiamento, delle cose sacrificate. lo amo l'allenamento con ogni cellula del mio corpo. Giorno dopo giorno sto diventando sempre più forte.

Ci sono riuscita perché mi sono impegnata, perché sono stata costante, perché avevo un obiettivo da raggiungere.

NIENTE È IMPOSSIBILE.

Non sono una persona che si lamenta o inventa le scuse. Nel mio vocabolario non esiste la parola NON POSSO. Tutto dipende da come imposti la tua mente.

Buon allenamento ragazze!

X WOMAN GRAZIE!

Alena Vitova

#xwoman #trazioniallasbarra #xwomanchallenge #weightlifter #traininghard #testimonianza #progress #naturalbodybuilding #fitnessmodel #gymmotivation #allenamentodonna #palestra #fitnessfemminileitalia #girlpullups
Grazie al programma di allenamento X WOMAN dopo l'ottava fase sono riuscita a fare le trazioni. E pensare che al inizio, circa 9 mesi fa, non riuscivo neanche a tirarmi su. Rimanevo solo appesa sulla sbarra. Mi sembra quasi incredibile questo progresso. Una persona mi ha scritto: "Ci sei riuscita perché ti sei fatta un **** in palestra" Leggendo quella frase sono iniziate a rotolare le lacrime sulle guance, perché proprio in quel momento mi sono resa conto del mio cambiamento, delle cose sacrificate. lo amo l'allenamento con ogni cellula del mio corpo. Giorno dopo giorno sto diventando sempre più forte. Ci sono riuscita perché mi sono impegnata, perché sono stata costante, perché avevo un obiettivo da raggiungere. NIENTE È IMPOSSIBILE. Non sono una persona che si lamenta o inventa le scuse. Nel mio vocabolario non esiste la parola NON POSSO. Tutto dipende da come imposti la tua mente. Buon allenamento ragazze! X WOMAN GRAZIE! Alena Vitova #xwoman  #trazioniallasbarra  #xwomanchallenge  #weightlifter  #traininghard  #testimonianza  #progress  #naturalbodybuilding  #fitnessmodel  #gymmotivation  #allenamentodonna  #palestra  #fitnessfemminileitalia  #girlpullups 
Okay I know I said that I look at the gym as a playground but today truly felt like I was on the monkey bars again!! 👧🏾
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I tried every piece of new equipment my gym got and am even looking forward to trying out some #pdhandspring type stuff on it soon! 🙌🏾
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What was your favorite thing to do during recess as a kid? 🤸🏾‍♀️
Mine were definitely the monkey bars, playing tag, and group games like capture the flag! 🚩
Sometimes all at the same time, to my mother’s dismay. 😬
Okay I know I said that I look at the gym as a playground but today truly felt like I was on the monkey bars again!! 👧🏾 - I tried every piece of new equipment my gym got and am even looking forward to trying out some #pdhandspring  type stuff on it soon! 🙌🏾 - What was your favorite thing to do during recess as a kid? 🤸🏾‍♀️ Mine were definitely the monkey bars, playing tag, and group games like capture the flag! 🚩 Sometimes all at the same time, to my mother’s dismay. 😬
When your coworker believes in you, anything can happen 🎥 cred @mrs.j_mallory #workplaceshenanigans #coilygirlfun #funwithcoilygirl #upperbodystrength #girlpullups 🏋🏽‍♂️
Super set made in heaven.
Lat pull down V pull ups
Match ya reps on both.
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Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength - (Thanks @schwarzenegger 💯) ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ 
London commentary from my bro @kc.ammo & @rezaparkview spin vibez in the background 
Team @parkviewhealthclubs FL ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ 
#pinkhair #fitvegan #vegangains #veganpersonaltrainer #veganfitness #veganmuscle #fitasaunicorn #vegansofig #motivationforfitness #fitgirl #bodytransformation #vegangirls #princessoftheunicorns #vegantransformation
#girlswithtattoos #vegansofldn #stronggirls #fitnesstransformation #tattooedgirls #fitgirl #vegan #veganbody #pinkgirls #gymgirlvideo #pullups #girlpullups
Super set made in heaven. Lat pull down V pull ups Match ya reps on both. 😇 Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength - (Thanks @schwarzenegger 💯) ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ London commentary from my bro @kc.ammo & @rezaparkview spin vibez in the background Team @parkviewhealthclubs FL ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ #pinkhair  #fitvegan  #vegangains  #veganpersonaltrainer  #veganfitness  #veganmuscle  #fitasaunicorn  #vegansofig  #motivationforfitness  #fitgirl  #bodytransformation  #vegangirls  #princessoftheunicorns  #vegantransformation  #girlswithtattoos  #vegansofldn  #stronggirls  #fitnesstransformation  #tattooedgirls  #fitgirl  #vegan  #veganbody  #pinkgirls  #gymgirlvideo  #pullups  #girlpullups 
PULL-UPS ARE THE BANE OF MY EXISTENCE. I WILL CONQUER YOU!!! 🤬🔥🔥🔥 •
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July v May. I’ve come a long way and the goal is now in sight 💪🏽😈
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@3idinfantryvet  @itschrissyfunk @leightotheleigh BE PROUD OF ME!! 😭😂
#ImProudOfTheProgressButImNotThereYet #Progress #PullUps #IHadNoodleArmsBeforeTho #GirlsWhoLift #chickswithmuscle #fitfam #4DaysOutFromRaceDay #LatCity #BackGains #Nonassistedpullups #girlpullups
Pull ups have forever been my nemesis. Still so much progress to be made, but proud of the strengths I’ve made thus far. 
Here’s three variations of a pull up from first to last video. Neutral grip (palms facing toward each other), supinated grip (palms facing in, aka chin up), and pronated grip (palms facing away, standard pull up). While all variations work your lats, traps, pecs, biceps, infraspinatus, erectors, and external obliques, some variations can be easier than others. Typically the chin up variation, which emphasizes more biceps. My personal favorite is the neutral grip. What’s yours?!
#girlswholift #girlpullups #personaltrainer #crunchfitess #fitfam #fitness
Pull ups have forever been my nemesis. Still so much progress to be made, but proud of the strengths I’ve made thus far. Here’s three variations of a pull up from first to last video. Neutral grip (palms facing toward each other), supinated grip (palms facing in, aka chin up), and pronated grip (palms facing away, standard pull up). While all variations work your lats, traps, pecs, biceps, infraspinatus, erectors, and external obliques, some variations can be easier than others. Typically the chin up variation, which emphasizes more biceps. My personal favorite is the neutral grip. What’s yours?! #girlswholift  #girlpullups  #personaltrainer  #crunchfitess  #fitfam  #fitness 
Friday night's black light jam at AAPES was 🔥🔥🔥. I wish I could have trained more than I did, but I still had a super fun time.
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🙅‍♀️I've been dealing with really shitty health for a couple months now and theres nothing worse than not feeling like yourself or  feeling like you're not  as capable as you know you otherwise would be. Fingers crossed this gets sorted soon 🤞🤞🤞
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#aapes #calisthenicsgirls #muscles #parkour #traceur  #barflow #sydney #calisthenicsevolution #pullups  #girlpullups #chinups #stronggirls #strength #movement #upsidedown  #skinthecat #pullover #redditbwf #handbalancing #fitness #fitgirls #gymnastics #definebeast #calisthenics #bodyweightfitness  #barstarzz  #bwfitness #lache #ninjawarriorau #blacklight
Friday night's black light jam at AAPES was 🔥🔥🔥. I wish I could have trained more than I did, but I still had a super fun time. . . 🙅‍♀️I've been dealing with really shitty health for a couple months now and theres nothing worse than not feeling like yourself or feeling like you're not as capable as you know you otherwise would be. Fingers crossed this gets sorted soon 🤞🤞🤞 . . . . . #aapes  #calisthenicsgirls  #muscles  #parkour  #traceur  #barflow  #sydney  #calisthenicsevolution  #pullups  #girlpullups  #chinups  #stronggirls  #strength  #movement  #upsidedown   #skinthecat  #pullover  #redditbwf  #handbalancing  #fitness  #fitgirls  #gymnastics  #definebeast  #calisthenics  #bodyweightfitness  #barstarzz  #bwfitness  #lache  #ninjawarriorau  #blacklight 
@charloufitness
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Somehow looking all elegant like I'm flying yesterday doing one armed hangs 🧚‍♀️. By the way don't be fooled by a still photo as I suck at these, especially with my left hand!

Yesterday was tough and super sweaty as the heat wave continues here in the UK. I also am not better as I was sick after my session. I am not looking forward to traveling on Wednesday if I still feel like this 😭 I WILL be better damn it.

#girlsthatlift #girlswholift #weightlifting #weighttraining #femalephysique #fitspo #fullbodytraining #fitness #squatspo #lats #motivation #fitnessguide #fitnessmodel #gymgirls  #fullbody #aethetics  #fitness #strongnotskinny #vegan #veganmuscle  #ukfitfam #irishfitfam #fitfam #pullups #fitnessapparel  #smallbutmighty  #bodyconfidence #girlpullups
@charloufitness • • • • • Somehow looking all elegant like I'm flying yesterday doing one armed hangs 🧚‍♀️. By the way don't be fooled by a still photo as I suck at these, especially with my left hand! Yesterday was tough and super sweaty as the heat wave continues here in the UK. I also am not better as I was sick after my session. I am not looking forward to traveling on Wednesday if I still feel like this 😭 I WILL be better damn it. #girlsthatlift  #girlswholift  #weightlifting  #weighttraining  #femalephysique  #fitspo  #fullbodytraining  #fitness  #squatspo  #lats  #motivation  #fitnessguide  #fitnessmodel  #gymgirls   #fullbody  #aethetics   #fitness  #strongnotskinny  #vegan  #veganmuscle   #ukfitfam  #irishfitfam  #fitfam  #pullups  #fitnessapparel  #smallbutmighty   #bodyconfidence  #girlpullups 
Somehow looking all elegant like I'm flying yesterday doing one armed hangs 🧚‍♀️. By the way don't be fooled by a still photo as I suck at these, especially with my left hand!

Yesterday was tough and super sweaty as the heat wave continues here in the UK. I also am not better as I was sick after my session. I am not looking forward to traveling on Wednesday if I still feel like this 😭 I WILL be better damn it.

#girlsthatlift #girlswholift #weightlifting #weighttraining #femalephysique #fitspo #fullbodytraining #fitness #squatspo #lats #motivation #fitnessguide #fitnessmodel #gymgirls  #fullbody #aethetics  #fitness #strongnotskinny #vegan #veganmuscle  #ukfitfam #irishfitfam #fitfam #pullups #fitnessapparel  #smallbutmighty  #bodyconfidence #girlpullups
Somehow looking all elegant like I'm flying yesterday doing one armed hangs 🧚‍♀️. By the way don't be fooled by a still photo as I suck at these, especially with my left hand! Yesterday was tough and super sweaty as the heat wave continues here in the UK. I also am not better as I was sick after my session. I am not looking forward to traveling on Wednesday if I still feel like this 😭 I WILL be better damn it. #girlsthatlift  #girlswholift  #weightlifting  #weighttraining  #femalephysique  #fitspo  #fullbodytraining  #fitness  #squatspo  #lats  #motivation  #fitnessguide  #fitnessmodel  #gymgirls   #fullbody  #aethetics   #fitness  #strongnotskinny  #vegan  #veganmuscle   #ukfitfam  #irishfitfam  #fitfam  #pullups  #fitnessapparel  #smallbutmighty   #bodyconfidence  #girlpullups 
🎵🎧Oh my God... I call this parkour-listhenics 😂😂🤣
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 It's been a while since I've played with bar flow!! .
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📽: @peanut_butter_prad
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#aapes #calisthenicsgirls #muscles #parkour #traceur  #barflow #sydney #calisthenicsevolution #pullups  #girlpullups #chinups #stronggirls #strength #movement #upsidedown  #skinthecat #pullover #redditbwf #handbalancing #fitness #fitgirls #gymnastics #definebeast #calisthenics #bodyweightfitness  #barstarzz  #bwfitness #lache #ninjawarriorau #bardips
🎵🎧Oh my God... I call this parkour-listhenics 😂😂🤣 . It's been a while since I've played with bar flow!! . . . 📽: @peanut_butter_prad . . #aapes  #calisthenicsgirls  #muscles  #parkour  #traceur  #barflow  #sydney  #calisthenicsevolution  #pullups  #girlpullups  #chinups  #stronggirls  #strength  #movement  #upsidedown   #skinthecat  #pullover  #redditbwf  #handbalancing  #fitness  #fitgirls  #gymnastics  #definebeast  #calisthenics  #bodyweightfitness  #barstarzz  #bwfitness  #lache  #ninjawarriorau  #bardips 
ПОДТЯГИВАНИЯ. Подводящие упражнения и как научилась я 🙌
Листай карусель, там видео-эллюстрация➡️
Сохраняй себе, чтобы не потерять 💋

1️⃣Хват 
Часто, особенно у девушек, возникает проблема в том, чтобы просто держать себя на турнике. Постоянно слышу от тех, кого учу подтягиваться: «руки не держат», «больше всего устали предплечья», «сейчас ладони разомкнутся и я упаду», «я не смогу себя сама держать» и т.д. Поэтому, в первую очередь необходимо развивать хват.

1)Упражнения с кистевый эспандером 
Мне понадобилось лишь несколько тренировок, чтобы достаточно укрепить свой хват. 
Вариант выполнения: сжатия на максимальное количество раз, а затем фиксирование в сжатом состоянии.

2)Вис на турнике 
Также во время виса можно передвигаться по турнику вправо/влево.

2️⃣Мне больше всего помогли в покорении турника резинки. Они, по моему мнению лучше всего моделируют обычные подтягивания. Сколько я ни подтягивалась на гравитроне и ни выполняла тягу к груди (причём постоянно прогрессируя в весах), я не могла сделать ни одного обычного подтягивания. Два вида расположение резинки покажу на видео. Резинки бывают разной силы, купить их можете в любом спортивном магазине, в интернете куча предложений и даже на АлиЭкспресс.

3️⃣Если нет резинок.

1)Сначала, пробуйте делать только первую фазу подтягивания – сгибание в плечевом суставе (советую выполнять до 10 подходов в день, вы уже завтра увидите результат и сможете уже сгибать локти). 2)Второе – подтягивания со второй фазой – сгибание локтей (пускай совсем лёгкие, но и это уже прогресс). 3)Третье, негативные подтягивания. Необходимо выпрыгнуть на турник, либо попросить друга, чтобы он вам помог там оказаться, затем, медленно опускаетесь вниз, выпрямляете руки. Очень эффективное упражнение. 〰️Советую выполнять это каждый день и вы ооооочень быстро научитесь! ❗Важно❗
Не задирайте плечи 
Сводите лопатки 
Следите за симметричностью спины (например, с помощью видео)
Наташа, для вас!♥️
Не ожидала такой активности в сторис, обязательно сделаю и второй пост😘
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#shklyarfamily #fitfamily #fitness #fitnesslifestyle #girl #girlpullups #pullups #fitnessblog
ПОДТЯГИВАНИЯ. Подводящие упражнения и как научилась я 🙌 Листай карусель, там видео-эллюстрация➡️ Сохраняй себе, чтобы не потерять 💋 1️⃣Хват Часто, особенно у девушек, возникает проблема в том, чтобы просто держать себя на турнике. Постоянно слышу от тех, кого учу подтягиваться: «руки не держат», «больше всего устали предплечья», «сейчас ладони разомкнутся и я упаду», «я не смогу себя сама держать» и т.д. Поэтому, в первую очередь необходимо развивать хват. 1)Упражнения с кистевый эспандером Мне понадобилось лишь несколько тренировок, чтобы достаточно укрепить свой хват. Вариант выполнения: сжатия на максимальное количество раз, а затем фиксирование в сжатом состоянии. 2)Вис на турнике Также во время виса можно передвигаться по турнику вправо/влево. 2️⃣Мне больше всего помогли в покорении турника резинки. Они, по моему мнению лучше всего моделируют обычные подтягивания. Сколько я ни подтягивалась на гравитроне и ни выполняла тягу к груди (причём постоянно прогрессируя в весах), я не могла сделать ни одного обычного подтягивания. Два вида расположение резинки покажу на видео. Резинки бывают разной силы, купить их можете в любом спортивном магазине, в интернете куча предложений и даже на АлиЭкспресс. 3️⃣Если нет резинок. 1)Сначала, пробуйте делать только первую фазу подтягивания – сгибание в плечевом суставе (советую выполнять до 10 подходов в день, вы уже завтра увидите результат и сможете уже сгибать локти). 2)Второе – подтягивания со второй фазой – сгибание локтей (пускай совсем лёгкие, но и это уже прогресс). 3)Третье, негативные подтягивания. Необходимо выпрыгнуть на турник, либо попросить друга, чтобы он вам помог там оказаться, затем, медленно опускаетесь вниз, выпрямляете руки. Очень эффективное упражнение. 〰️Советую выполнять это каждый день и вы ооооочень быстро научитесь! ❗Важно❗ Не задирайте плечи Сводите лопатки Следите за симметричностью спины (например, с помощью видео) Наташа, для вас!♥️ Не ожидала такой активности в сторис, обязательно сделаю и второй пост😘 _______________ #shklyarfamily  #fitfamily  #fitness  #fitnesslifestyle  #girl  #girlpullups  #pullups  #fitnessblog 
Not my usual or favourite machine (as you know) but did enjoy something different to keep motivation high 😊🤗👌🏾 lstraining #girlsthatsquat #girlfit #girlfitnessmotivation #girlfit #girlpullups #girlswholift #deadliftgirls #healthylifestyle #healthyhabits #fitforlife #fitandstrongalways #fitnessaddict #loyalfitnesswomen #chaosandpain #strongwomen #squatbooty #fattofit #fitforlife
Focused! Training really starting to pay off.. 2 stone down⤵ BOOM!! Look who's sneaked in the background🤣 #focused #fitnessfirst #train #trainhard #leanmuscle #girlpullups #tonedbody #lovinglife #motivation #loveyourself
Always thought that girls who could do pull ups were ripped! Now I’m feeling like one of those girls. All but the ripped part 😜. Lots of room for improvement yet there’s been so much progress. #girlpullups
Always thought that girls who could do pull ups were ripped! Now I’m feeling like one of those girls. All but the ripped part 😜. Lots of room for improvement yet there’s been so much progress. #girlpullups 
Bent Arm Strength Day - Natalee working on her pull-ups using assisted reps. 
We’ve been adding assistance work to many of our goal movement patterns. While a relatively new addition, strength is improving nicely as assisted reps allow for more total movement volume💪🏼 #capetown #calisthenics #pullups #girl #girlpullups #gymnastics #strength #workout #workoutmotivation #fitness #fitnessmotivation #upperbodyworkout #fitspo #fitspiration #bodyweighttraining #bodyweightworkout #gymnasticrings #outdoors #winter
Bent Arm Strength Day - Natalee working on her pull-ups using assisted reps. We’ve been adding assistance work to many of our goal movement patterns. While a relatively new addition, strength is improving nicely as assisted reps allow for more total movement volume💪🏼 #capetown  #calisthenics  #pullups  #girl  #girlpullups  #gymnastics  #strength  #workout  #workoutmotivation  #fitness  #fitnessmotivation  #upperbodyworkout  #fitspo  #fitspiration  #bodyweighttraining  #bodyweightworkout  #gymnasticrings  #outdoors  #winter 
After only 1 month of training, this amazing woman can do 5 pull-ups! She makes it look easy! Come in and try it out! We train people to their full capacity and we succeed! If she can do it, anyone can do it! Guardian Fitness all the way! #guardianfitness #gfhk #hkfitness #hktraining #hkindoors #testyourfitness #healthylifestyle 
#zubaidtoefy
#parfaitndonda
#crossfithk
#getstrong
#loseweight
#personaltrainingstudio
#personaltrainingstudiohk #girlpullups
Almost 8 pull ups (last one wasn't quite high enough). I think they're looking pretty legit 😎

#womenwhopowerlift #girlswholift #pullups #girlpullups #strictpullups #xxfitness #onefit
When someone asks me if I can do pull-ups 😂😂😂
When someone asks me if I can do pull-ups 😂😂😂
新環境新器材 唯一唔變既係教練既質素 同自己對健身既堅持🥊🏋🏻‍♀️🙌🏻 @jasman4010 
I am a fighter💪🏻
#pullup冇難度😎 #imafighter #girlfitness #muaythaigirl #girlpullups
#吃得苦中苦方為腹肌lin
While everyone else is watching football I'm just here making the most of the quiet gym and repping out weighted pullups. Thankfully a week or so off was not enough to weaken me much 😁

I have to say, as much as I dislike football it was nice to see England unite over something for once after all the constant, depressing Brexit discussions 💗

#girlsthatlift #girlswholift #weightlifting #weighttraining #femalephysique #fitspo #fullbodytraining #fitness #squatspo #lats #motivation #fitnessguide #fitnessmodel #gymgirls  #fullbody #aethetics  #fitness #strongnotskinny #vegan #veganmuscle  #ukfitfam #irishfitfam #fitfam #pullups #fitnessapparel  #smallbutmighty  #bodyconfidence #girlpullups
While everyone else is watching football I'm just here making the most of the quiet gym and repping out weighted pullups. Thankfully a week or so off was not enough to weaken me much 😁 I have to say, as much as I dislike football it was nice to see England unite over something for once after all the constant, depressing Brexit discussions 💗 #girlsthatlift  #girlswholift  #weightlifting  #weighttraining  #femalephysique  #fitspo  #fullbodytraining  #fitness  #squatspo  #lats  #motivation  #fitnessguide  #fitnessmodel  #gymgirls   #fullbody  #aethetics   #fitness  #strongnotskinny  #vegan  #veganmuscle   #ukfitfam  #irishfitfam  #fitfam  #pullups  #fitnessapparel  #smallbutmighty   #bodyconfidence  #girlpullups 
Of course @hilliain is laughing at me 🙄🤣#girlpullups #npcfitness
It is sooo cold in sydney this morning 😫❄
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🚣‍♂️Throwback to a year ago in Vietnam, doing pullups on a boat in halong bay .
I haven't had much time to do my own training lately; my routine is kinda all disrupted from starting a new job. Although the hours are similar to my old job, the work is a lot more intense, and I'm just exhausted every night when I get home. I am loving the new challenge, but my body and mind is missing training so badly. 😭
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#aapes #definebeast #trainlikeaapes #xxfitness #redditbwf #calisthenics #bwfitness #fitness #calisthenicsgirls #calisthenicsmovement #calisthenicsevolution #seeanddo #pullups #girlpullups #chinups #muscleups #ninjawarrior #training #travelgram #explorevietnam #movement  #strengthandconditioning  #training #getstrong #stronggirls  #shecantrace  #fitgirls  #bodyweightfitness #redditbwf  #bodyweighttraining
It is sooo cold in sydney this morning 😫❄ . 🚣‍♂️Throwback to a year ago in Vietnam, doing pullups on a boat in halong bay . I haven't had much time to do my own training lately; my routine is kinda all disrupted from starting a new job. Although the hours are similar to my old job, the work is a lot more intense, and I'm just exhausted every night when I get home. I am loving the new challenge, but my body and mind is missing training so badly. 😭 . . . . . . #aapes  #definebeast  #trainlikeaapes  #xxfitness  #redditbwf  #calisthenics  #bwfitness  #fitness  #calisthenicsgirls  #calisthenicsmovement  #calisthenicsevolution  #seeanddo  #pullups  #girlpullups  #chinups  #muscleups  #ninjawarrior  #training  #travelgram  #explorevietnam  #movement  #strengthandconditioning  #training  #getstrong  #stronggirls  #shecantrace  #fitgirls  #bodyweightfitness  #redditbwf  #bodyweighttraining 
#MotivationMonday brought to you by Teresa! ⠀
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Teresa has gotten SO STRONG since she first started working out with us!⠀
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Over the past 2 1/2 years Teresa has proved to be an incredible role model of strength for her daughters and those around her.⠀
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Comment with a 💪 if you think  @Teresa_fryklund is crushing it!
#MotivationMonday  brought to you by Teresa! ⠀ .⠀ Teresa has gotten SO STRONG since she first started working out with us!⠀ .⠀ Over the past 2 1/2 years Teresa has proved to be an incredible role model of strength for her daughters and those around her.⠀ . Comment with a 💪 if you think @Teresa_fryklund is crushing it!
When your try to do 6 then start laughing cause it hurts 😂 fail! Getting stronger 🤙🏻 #upperbodystrength #gains #girlpullups #trainhard
Not boring #core and ab circuit👊
For the intermediate #lifter
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✔#Pullup to 3 point hanging leg raises X5
✔3 point hanging leg raises X5
✔Weighed Knee raises x12
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Rest 2 mins after each circuit. 
Repeat circuit 4 times 😇🙌
Pullups have been one of my 4 must do exercises for years now. 
It's a full body workout that builds FUNCTIONAL strength.
And with learning how to do pullups (as with most things in life), Its not about how bad you want it, it's about how hard you're willing to work for it. 
Train consistently. Daily (yes rest days are a form of training). Make time for it. Get it done.
Don't be afraid to try this exercise out the next time you're near a Pullup bar💪 tag me in your videos if you try this🙋
DM me for my pullup rep training program. 
#girlpullups
Not boring #core  and ab circuit👊 For the intermediate #lifter  . . . ✔#Pullup  to 3 point hanging leg raises X5 ✔3 point hanging leg raises X5 ✔Weighed Knee raises x12 . . Rest 2 mins after each circuit. Repeat circuit 4 times 😇🙌 Pullups have been one of my 4 must do exercises for years now. It's a full body workout that builds FUNCTIONAL strength. And with learning how to do pullups (as with most things in life), Its not about how bad you want it, it's about how hard you're willing to work for it. Train consistently. Daily (yes rest days are a form of training). Make time for it. Get it done. Don't be afraid to try this exercise out the next time you're near a Pullup bar💪 tag me in your videos if you try this🙋 DM me for my pullup rep training program. #girlpullups 
Goodbye Cyprus, I'll miss all of our adopted kitties, seaside cocktails and beautiful scenery, but I'll enjoy not looking like a sweaty mess every time I step outside the house 😜

Which Greek Island to go to next? 🤔

#girlsthatlift #girlswholift #weightlifting #weighttraining #femalephysique #fitspo #fullbodytraining #fitness #squatspo #lats #motivation #fitnessguide #fitnessmodel #gymgirls  #fullbody #aethetics  #fitness #strongnotskinny #vegan #veganmuscle  #ukfitfam #irishfitfam #fitfam #pullups #fitnessapparel  #smallbutmighty  #bodyconfidence #girlpullups #womenintech
Goodbye Cyprus, I'll miss all of our adopted kitties, seaside cocktails and beautiful scenery, but I'll enjoy not looking like a sweaty mess every time I step outside the house 😜 Which Greek Island to go to next? 🤔 #girlsthatlift  #girlswholift  #weightlifting  #weighttraining  #femalephysique  #fitspo  #fullbodytraining  #fitness  #squatspo  #lats  #motivation  #fitnessguide  #fitnessmodel  #gymgirls   #fullbody  #aethetics   #fitness  #strongnotskinny  #vegan  #veganmuscle   #ukfitfam  #irishfitfam  #fitfam  #pullups  #fitnessapparel  #smallbutmighty   #bodyconfidence  #girlpullups  #womenintech 
Day 12... did you know Slow and carefully controlled pull-ups are excellent for improving joint strength in your wrists, elbows, and shoulders, which can decrease your risk of sprains and pulled muscles. 
#success #pullups #progress #fitspiration #girlpullups #fitnessgirl #liveyourpurpose #gettingitdone #setgoals #fitness #fitfam #fitgirl #feelingood #fitnesscoach #wellness #getinspired #ldsfitmom #momof4 #fitafter40 #pullupsfordays #flexfriday #fridayfitness
Day 12... did you know Slow and carefully controlled pull-ups are excellent for improving joint strength in your wrists, elbows, and shoulders, which can decrease your risk of sprains and pulled muscles. #success  #pullups  #progress  #fitspiration  #girlpullups  #fitnessgirl  #liveyourpurpose  #gettingitdone  #setgoals  #fitness  #fitfam  #fitgirl  #feelingood  #fitnesscoach  #wellness  #getinspired  #ldsfitmom  #momof4  #fitafter40  #pullupsfordays  #flexfriday  #fridayfitness 
Trying to beat @ben.ninjaman😅@conquerninjawarriorgyms
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Grip and pullup training (or full body!) program sale extended through tonight!!!!!😘 Code FIREWORKS at www.minneninja.plankk.com or bio link
Trying to beat @ben.ninjaman😅@conquerninjawarriorgyms ___ Grip and pullup training (or full body!) program sale extended through tonight!!!!!😘 Code FIREWORKS at www.minneninja.plankk.com or bio link
🔻 PULL UPS 🔻
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Form:
✅ hang freely from the bar, fully extend your lats
✅ keep core and glutes tight
✅ pull through back, shoulders and biceps ✅ hold slightly at top and slowly descend
✅ exhale up, inhale down
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#wod #pullups
www.gainsonfleek.com
🔻 PULL UPS 🔻 __ Form: ✅ hang freely from the bar, fully extend your lats ✅ keep core and glutes tight ✅ pull through back, shoulders and biceps ✅ hold slightly at top and slowly descend ✅ exhale up, inhale down __ #wod  #pullups  www.gainsonfleek.com
Day 10 did you know..... The current 50-star American flag was designed by a 17-year-old as a school project in 1958. He got a B-. I wonder why it didn’t quality for a A then. Hmmm 
Today I went for 7 and .... I got it!!! #didyouknow #ourflag #awareness #accountability 
#pullups #girlpullups #blessed #fitnessgirl #fitnesscoach #patriotic #fitnessgirlguide #fitnessinspiration #girlpower #believe #ldsfitmom #fitness #fitnessmotivation #buildingstrongwomen  #ldsfitmom #liveyourpassion #findyourpurpose #healthylifestyle #getstrong #fitspiration #ldsfitness #liveyourstory #liveyourpurpose
Day 10 did you know..... The current 50-star American flag was designed by a 17-year-old as a school project in 1958. He got a B-. I wonder why it didn’t quality for a A then. Hmmm Today I went for 7 and .... I got it!!! #didyouknow  #ourflag  #awareness  #accountability  #pullups  #girlpullups  #blessed  #fitnessgirl  #fitnesscoach  #patriotic  #fitnessgirlguide  #fitnessinspiration  #girlpower  #believe  #ldsfitmom  #fitness  #fitnessmotivation  #buildingstrongwomen  #ldsfitmom  #liveyourpassion  #findyourpurpose  #healthylifestyle  #getstrong  #fitspiration  #ldsfitness  #liveyourstory  #liveyourpurpose 
2 second holds - sped up on the dips. Found this awesome app beepwatch2 that actually continues beeping when music is playing andddd when my phones recording! It’s the little things that excite me lol. Getting ready for the next two competitions working these holds to increase reps. 🎶 @wearepalisades #fall 
#pulluporshutup #pullups #dips #bodyweighttraining #bodyweight #holds #repsandsets #instafit #barworkout #girlpullups #strongwomen #gorillagang #fitness #competition #sponsoredathlete #bosslifeornolife #streetworkout #calisthenicsmovement #lifestyle #happyplace #gymsharkwomen #gymnastics #gymnasticbodies @celsiusofficial
2 second holds - sped up on the dips. Found this awesome app beepwatch2 that actually continues beeping when music is playing andddd when my phones recording! It’s the little things that excite me lol. Getting ready for the next two competitions working these holds to increase reps. 🎶 @wearepalisades #fall  #pulluporshutup  #pullups  #dips  #bodyweighttraining  #bodyweight  #holds  #repsandsets  #instafit  #barworkout  #girlpullups  #strongwomen  #gorillagang  #fitness  #competition  #sponsoredathlete  #bosslifeornolife  #streetworkout  #calisthenicsmovement  #lifestyle  #happyplace  #gymsharkwomen  #gymnastics  #gymnasticbodies  @celsiusofficial
Day 9 did you know.....fast food restaurants use the colors red, yellow, and orange because those are the colors that stimulate hunger. 
Today I went for 7 and didn’t get it. It was fun to try. I’ll be getting it sometime this week 😉

#didyouknow #marketing #awareness #accountability 
#pullups #girlpullups #fitnessgirl #fitnesscoach #fitnessgirlguide #fitnessinspiration #fitnessinstructor #girlpower #believe #ldsfitmom #fitness #fitnessmotivation #buildingstrongwomen  #homegym #liveyourpassion #findyourpurpose #healthylifestyle #getstrong #fitspiration #empower #ldsfitness #liveyourstory #liveyourpurpose #believer #beliveinyou  #overcomer
Day 9 did you know.....fast food restaurants use the colors red, yellow, and orange because those are the colors that stimulate hunger. Today I went for 7 and didn’t get it. It was fun to try. I’ll be getting it sometime this week 😉 #didyouknow  #marketing  #awareness  #accountability  #pullups  #girlpullups  #fitnessgirl  #fitnesscoach  #fitnessgirlguide  #fitnessinspiration  #fitnessinstructor  #girlpower  #believe  #ldsfitmom  #fitness  #fitnessmotivation  #buildingstrongwomen  #homegym  #liveyourpassion  #findyourpurpose  #healthylifestyle  #getstrong  #fitspiration  #empower  #ldsfitness  #liveyourstory  #liveyourpurpose  #believer  #beliveinyou  #overcomer 
Strict Bodyweight Pull Ups / Progressively increase by 1 rep per set over a few weeks or when it becomes easier. At the start I did 5 reps x 5 sets now I do 8 reps x 5 sets with good form #bodyweighttraining #bodyweightexercises #bodyweightworkout #pullups #girlpullups #boypullups #strongwomenempowerotherwomen #strong #strength #backworkout #girlwhosquat #gymgirl #girlswithmuscle #girlswholift #backmuscles #muscle #gym #shortpeopleproblems #petite #petitebody #petitephysique #petiteproblems #women #gymootd #beanie #cheapheadphones #kmarttop #gymsharkleggings #onitsukatiger #shoes
Strict Bodyweight Pull Ups / Progressively increase by 1 rep per set over a few weeks or when it becomes easier. At the start I did 5 reps x 5 sets now I do 8 reps x 5 sets with good form #bodyweighttraining  #bodyweightexercises  #bodyweightworkout  #pullups  #girlpullups  #boypullups  #strongwomenempowerotherwomen  #strong  #strength  #backworkout  #girlwhosquat  #gymgirl  #girlswithmuscle  #girlswholift  #backmuscles  #muscle  #gym  #shortpeopleproblems  #petite  #petitebody  #petitephysique  #petiteproblems  #women  #gymootd  #beanie  #cheapheadphones  #kmarttop  #gymsharkleggings  #onitsukatiger  #shoes 
The gym has taken the back burner for the past couple of weeks because I’m enrolled in school taking a grad school pre-req and working full time. But I’m back at it and trying to effectively manage my time and make time for what I love most. I had a crazy leg workout today followed by a 25 min stair master pyramid workout. 🔥 I hope everyone is having an amazing Sunday. ❤️ P.S approaching 5 months of being plant based 🌱
The gym has taken the back burner for the past couple of weeks because I’m enrolled in school taking a grad school pre-req and working full time. But I’m back at it and trying to effectively manage my time and make time for what I love most. I had a crazy leg workout today followed by a 25 min stair master pyramid workout. 🔥 I hope everyone is having an amazing Sunday. ❤️ P.S approaching 5 months of being plant based 🌱
Tonight I pushed myself too hard and was sick after training 😭 this is why you should listen to your body when you're not feeling great. I'd been feeling a bit odd all day, I'm putting it down to not eating enough the last couple of days (Excel London was awful for vegan snacks) and travelling. Sorry if I'm quiet for a while, I need to rest my mind and body 💗

#girlsthatlift #girlswholift #weightlifting #weighttraining #femalephysique #fitspo #fullbodytraining #fitness #squatspo #lats #motivation #fitnessguide #fitnessmodel #gymgirls  #fullbody #aethetics  #fitness #strongnotskinny #vegan #veganmuscle  #ukfitfam #irishfitfam #fitfam #pullups #fitnessapparel  #smallbutmighty  #bodyconfidence #girlpullups #womenintech
Tonight I pushed myself too hard and was sick after training 😭 this is why you should listen to your body when you're not feeling great. I'd been feeling a bit odd all day, I'm putting it down to not eating enough the last couple of days (Excel London was awful for vegan snacks) and travelling. Sorry if I'm quiet for a while, I need to rest my mind and body 💗 #girlsthatlift  #girlswholift  #weightlifting  #weighttraining  #femalephysique  #fitspo  #fullbodytraining  #fitness  #squatspo  #lats  #motivation  #fitnessguide  #fitnessmodel  #gymgirls   #fullbody  #aethetics   #fitness  #strongnotskinny  #vegan  #veganmuscle   #ukfitfam  #irishfitfam  #fitfam  #pullups  #fitnessapparel  #smallbutmighty   #bodyconfidence  #girlpullups  #womenintech 
Who says GIRLS can't do pull-ups?
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-💪🏻❤️ I have progressively worked on being able to crank out 6-8 unassisted pull-up... It was a personal challenge for me and I am working on 12!! .
I started with assisted pull-ups and once I gained strength and good form I began working on unassisted... Over time it got easier and I Was able to do more... next goal- get back up to 12 in a row!
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Pull-up are a great exercise for building a back... I try and incorporate them multiple times per week!!
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#pullups #babygotback #backworkout #fitness #macrominiworkouts #summerbody #girlpullups
Who says GIRLS can't do pull-ups? . -💪🏻❤️ I have progressively worked on being able to crank out 6-8 unassisted pull-up... It was a personal challenge for me and I am working on 12!! . I started with assisted pull-ups and once I gained strength and good form I began working on unassisted... Over time it got easier and I Was able to do more... next goal- get back up to 12 in a row! . Pull-up are a great exercise for building a back... I try and incorporate them multiple times per week!! - #pullups  #babygotback  #backworkout  #fitness  #macrominiworkouts  #summerbody  #girlpullups 
#throwbackthursday to one of the best days of my year so far 👏🏽💪🏽 the first time I done a full, unassisted pull up 💃🏽😁 #backday #girlswholift #girlpullups #strongnotskinny #missfit #pulluptechnique #pullupchallenge #startsomewhere #progress #gymgirl