Wishing the boss man @asnjuggernaut a speedy recovery today after undergoing surgery to fight testicular cancer. The empire you have built has been a massive inspiration for me and the support that all of the @asn_fuelled athletes receive is like no other! Now it’s our turn to return the favour and send all the love and positive vibes to you and your family @kerrie_rees_asn 💜 #asnfightscancer#asnfuelled
#humpday vibes 🍑
Who’s trying to grow the peach? Give this a go for a burnnnnn 🔥
4 sets 5-8 reps squats
4 sets 8-12 reps barbell hip thrusts
5 sets 5-8 reps RDLS
4 cluster sets 15-20 reps hamstring curls
If you don’t get a slight burn in the glutes after that, you can go heavier 🤷🏼♀️ 115kg hip thrust for 12 reps? I’ll take that 😅
2nd Post of the day, this is getting ridiculous... 💁🏻♀️ Thought I better prove I actually workout in the gym, it’s not just talking shit and taking selfies📸
Just loving any exercise that activates the glutes 🍑
Hope you all had a fab Wednesday 🙌🏼
This week I’m talking everything abs. Today our topic is digestion.
Do you suffer any of the following:
❓Gas or wind
These are ways your stomach talks to you. It’s telling you it doesn’t like something or more than one thing, you are eating. Whether it’s an allergy, intolerance or sensitivity. When this is a regular occurrence, you will not expose your abs no matter how much fat you remove from over the top. You need to ascertain what it is causing these symptoms and remove it, at least for a period. Simply treating the symptoms is not resolving the issue. It could be causing damage behind the scenes that may become irreversible. So how can you figure out what it is causing it?
✅ Hold a food diary and record exactly what you eat (every single ingredient including herbs & spices) and how you feel afterwards. Keep an eye on trends because you may not get symptoms for a few days. So you may need to look further back than just that meal.
✅ Have an allergy test
✅ Have an Applied Muscle Testing consultation or Kinesiology consultation
✅ Consult with a Naturopath that specializes in allergies and intolerances
This is why I conduct Applied Muscle Testing with my clients; to resolve these issues. Allergies, intolerances and sensitivities can prevent you from reducing fat and lead to all sorts of health issues.
Hope this helps!
Got a question? Shoot me a message.
Happy #humpday 🍑
Hamstrings and glutes are some of my weak points- I have the classic woman ‘saddle bags’ so to see tiny baby hamstrings starting to develop is 🙌🏻💃 Someone told me recently I’d inspired her to lift more weights! Now I’m not exactly your classic ‘lifter’ I’m not super strong 💪🏻 or muscly- but I actually prefer the leaner look on myself- but ladies that still comes from lifting!! It doesn’t make you bulky! My cardio comes from HIIT and circuits etc but I don’t do classic cardio other than walking my dogs! It’s taken years for me to actually really see results from consistently training!! #keepatit#consistencyiskey#slowandsteady#girlsthatliftweights#girlsthatlift#bikinibody#happyhumpday#glutes#hamstrings
I was honestly gonna put up some lengthy, heart warming caption. But in all honesty, ya girl isn’t feelin that lolz 😆
Best advice I can give; stick to your plan (bulking, cutting) and you’ll fuxkin see results. And to put in perspective, this is almost a year apart. Sooo if you’re feelin like you made no progress in 6-8 months, fuckin think again 💥👏🏻🔥🤗💯 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
16 more weeks to go 🤩🥳 @aliciagowans_wbffpro @allysangels_fitness @fitangelsworld @compcoach @wbff_official @paul_dillett @allisondillett
Chest workout 💪🏽 ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ I used Craig as my shmodel because I don’t train chest after my augmentation 🍈 (I personally just find it uncomfortable as my implants sit under the muscle. I can literally feel the implant move as the muscle contracts so I just prefer to not train chest 🙈) ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ 🏃🏽♀️ Warm go for 5-10 Mins on the rower ⠀ ⠀ ⠀ ⠀ ⠀ ⠀🤸🏽♀️Perform 5-10 mins of mobility (scroll back three posts to find my upper body mobility routine)
1️⃣Bench press 4 sets 8-10 reps
2️⃣Dumbell bench press 4 sets 10 reps
3️⃣Incline dumbell press 4 sets 10 reps (the video clip didn’t record for some reason 🙈) ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ 4️⃣Cable fly’s 4 sets 10 reps
5️⃣Skull crushers 4 sets 10 reps
Progress takes time. I see so many improvements from the left photo back in 2015 during my first year competing to the right picture from this year (2018) when I won my pro card. Growth doesn’t happen over night. It takes time, patience and dedication. Take it one day at a time and give it your all every step of the way.
Hair extensions: @bellamihair
Photo credit: @dburns_photoflex