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Awareness.
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🔎 Be aware of what you are putting in to your body.
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🍇 You will eat good foods. You will eat bad foods. THAT IS OKAY!
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🚫Being ignorant about what you are eating is not.
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🍬 Fruits are nature’s candy, yet we still don’t eat enough.
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🍌 That is a problem because fruits are an awesome low calorie food that provide us with much needed micronutrients.
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🍎 Fruits also do not come with a nutrition label, so I figured you would all be interested in seeing approximately how many calories are in the fruits that you are eating.
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🔑 Be aware. Make the healthier choices and you will be well on your way towards success.
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❤️Kyle .
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Credit- @kylethumm -
#fruits #calories #caloriecounting
Awareness. - 🔎 Be aware of what you are putting in to your body. - 🍇 You will eat good foods. You will eat bad foods. THAT IS OKAY! - 🚫Being ignorant about what you are eating is not. - - 🍬 Fruits are nature’s candy, yet we still don’t eat enough. - 🍌 That is a problem because fruits are an awesome low calorie food that provide us with much needed micronutrients. - 🍎 Fruits also do not come with a nutrition label, so I figured you would all be interested in seeing approximately how many calories are in the fruits that you are eating. - - 🔑 Be aware. Make the healthier choices and you will be well on your way towards success. - ❤️Kyle . . Credit- @kylethumm - #fruits  #calories  #caloriecounting 
Banded Hip thrusts🤗These will build your booty I promise! They are my #1 go to when I'm training glutes... simply because they work!🙌 You want to keep your hips tucked under keeping your lower back from arching. It's easy for your quads to take over if you have too much weight. I don't go very heavy with these so I can focus on the tension in my glutes only. Try 4sets of 20🔥🔥🔥
#glutes#gluteworkout#booty#bootyworkout#hipthrusts#glutebridges#gym#gymworkouts#gymmotivation#weighttraining#weightlifting#weightliftingwomen#iifym
Banded Hip thrusts🤗These will build your booty I promise! They are my #1  go to when I'm training glutes... simply because they work!🙌 You want to keep your hips tucked under keeping your lower back from arching. It's easy for your quads to take over if you have too much weight. I don't go very heavy with these so I can focus on the tension in my glutes only. Try 4sets of 20🔥🔥🔥 #glutes #gluteworkout #booty #bootyworkout #hipthrusts #glutebridges #gym #gymworkouts #gymmotivation #weighttraining #weightlifting #weightliftingwomen #iifym 
Tips for growing the 🍑🍑🍑#Repost @stephanie_buttermore with @get_repost
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Eccentric accentuated loading is definitely having a moment and for good reason🔥 Accentuated eccentrics can be achieved by having a training partner resist you on the negative or REALLY slowing down the eccentric of the movement, as I do here. Love doing exercises like this because I genuinely think it works... and also supported by literature 📄 (Walker et al. 2016 & Farthing et al. 2003)
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Training with these exercises are a recent fav of mine, not only for enabling a very strong mind muscle connection during the eccentric but also with getting noticeable gains strength improvements 🍑👀.
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I highly recommend trying it on exercises where you can really slow the eccentric 🔥🐢 and make the most out of the exercise. For leg movements, I love doing it on hip thrusts, RDLs, hip abduction and leg curls 🔥
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Cropped Hoodie @alphalete
Shorts @forever21 
Shoes 👟 @supergausa
🎼 Travis Scott Sicko Mode Instrumental .
#science #forthe #gains #hipthrusts #eccentricaccentuatedloading #probablynotahashtag #itisnow ・・・ #fitness #gym #gymvideos #gymmotivation #motivation #girlsthatlift #squats #glutes #girlswithmuscle #legworkout #bootyworkout #fitnessgirl #fitnessjourney #workout #workoutmotivation #fitnessgirl #fitnessmodel #fitspo #fitgirl #fitfemmephysique #lifting #toning #sculpting
Tips for growing the 🍑🍑🍑#Repost  @stephanie_buttermore with @get_repost ・・・ Eccentric accentuated loading is definitely having a moment and for good reason🔥 Accentuated eccentrics can be achieved by having a training partner resist you on the negative or REALLY slowing down the eccentric of the movement, as I do here. Love doing exercises like this because I genuinely think it works... and also supported by literature 📄 (Walker et al. 2016 & Farthing et al. 2003) . Training with these exercises are a recent fav of mine, not only for enabling a very strong mind muscle connection during the eccentric but also with getting noticeable gains strength improvements 🍑👀. . I highly recommend trying it on exercises where you can really slow the eccentric 🔥🐢 and make the most out of the exercise. For leg movements, I love doing it on hip thrusts, RDLs, hip abduction and leg curls 🔥 . Cropped Hoodie @alphalete Shorts @forever21 Shoes 👟 @supergausa 🎼 Travis Scott Sicko Mode Instrumental . #science  #forthe  #gains  #hipthrusts  #eccentricaccentuatedloading  #probablynotahashtag  #itisnow  ・・・ #fitness  #gym  #gymvideos  #gymmotivation  #motivation  #girlsthatlift  #squats  #glutes  #girlswithmuscle  #legworkout  #bootyworkout  #fitnessgirl  #fitnessjourney  #workout  #workoutmotivation  #fitnessgirl  #fitnessmodel  #fitspo  #fitgirl  #fitfemmephysique  #lifting  #toning  #sculpting 
Oh to be able to do pullups again. Although, I am starting over with a medium resistance band as opposed to a hard resistance band. I forsee lots of curls and negatives in my workouts 😅.
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#bfit #pullups #assistedpullups #rows #dumbbellrow #back #lats #5monthspostpartum #fivemonthspostpartum #mommygetsfit #fitmoms #fitspo #momswholift #liftlife #gymlife #gymrat #hipthrusts #peachwork #buildingabooty #rebuildingabody #glutes #legday #rdl #singlelegrdl #quads #hamstrings
Oh to be able to do pullups again. Although, I am starting over with a medium resistance band as opposed to a hard resistance band. I forsee lots of curls and negatives in my workouts 😅. . . . #bfit  #pullups  #assistedpullups  #rows  #dumbbellrow  #back  #lats  #5monthspostpartum  #fivemonthspostpartum  #mommygetsfit  #fitmoms  #fitspo  #momswholift  #liftlife  #gymlife  #gymrat  #hipthrusts  #peachwork  #buildingabooty  #rebuildingabody  #glutes  #legday  #rdl  #singlelegrdl  #quads  #hamstrings 
#garthbrooks and #hipthrusts go #together like #chocolate and #life .. #i got #friends , in #low #places .. #exercise #glutes #ass #butt #power #easy #money #country #singer is my #true and #real #passion .. #record deal is on its way .. #fitness #health #pnw .. #peace #love and #positivity
Good morning loves 💕 It's a hot one today in NY- humid really but no complaints at all! Ran a solid 7 miles this morning + fueled⛽️ w my fav bar @healthwarrior pumpkin seeds {170 kcals, 6 g sugar, 2 g fiber, 8 g protein} which is so delicious + satiating. Added in an egg 🥚 + banana 🍌 for extra potassium 👌🏼 then of course snacked on nuts 🥜🤣 + lunchin on tofu + half avocado 🥑 w roasted asparagus + popcorn 🍿 snack + salmon w the rest of my avocado 🥑 + zoodles + brussels 🌿 dessert is Health Warrior bar dark chocolate 🍫 peanut butter 🤤{ I love PB + Chocolate after dinner... anyone else?🙋🏻‍♀️} + grapes 🍇
By: @confessionofadietitian
Good morning loves 💕 It's a hot one today in NY- humid really but no complaints at all! Ran a solid 7 miles this morning + fueled⛽️ w my fav bar @healthwarrior pumpkin seeds {170 kcals, 6 g sugar, 2 g fiber, 8 g protein} which is so delicious + satiating. Added in an egg 🥚 + banana 🍌 for extra potassium 👌🏼 then of course snacked on nuts 🥜🤣 + lunchin on tofu + half avocado 🥑 w roasted asparagus + popcorn 🍿 snack + salmon w the rest of my avocado 🥑 + zoodles + brussels 🌿 dessert is Health Warrior bar dark chocolate 🍫 peanut butter 🤤{ I love PB + Chocolate after dinner... anyone else?🙋🏻‍♀️} + grapes 🍇 By: @confessionofadietitian
Got my Friday sweat done 💪 spent all day in bed doing homework and got kinda stressed and I feel so much better after the gym 😌 Forced myself to run a mile, did 3×20 hip thrusts on the Smith machine (no weight, just the bar). Lsits, knee ups and torso rotations for abs. Free weights for shoulders, rows and lat pulls for back, and finished with banded hip abductions on the machine - killer 😫😫😥😥 35/100 #fullbodyworkout #gymselfie #fitspo #postworkout #muscles #progress #fridayworkout #gym #exercise #fitness #workout #sweat #fitnessmotivation #gymprogress #girlswhoworkout #fitchicks #fitchick #girlswhosweat #hipthrust #hipthrusts #hipthrusting #sweaty #leggings #active #activewear #🍑 #glutes #gluteworkout #legday #100workoutchallenge
Got my Friday sweat done 💪 spent all day in bed doing homework and got kinda stressed and I feel so much better after the gym 😌 Forced myself to run a mile, did 3×20 hip thrusts on the Smith machine (no weight, just the bar). Lsits, knee ups and torso rotations for abs. Free weights for shoulders, rows and lat pulls for back, and finished with banded hip abductions on the machine - killer 😫😫😥😥 35/100 #fullbodyworkout  #gymselfie  #fitspo  #postworkout  #muscles  #progress  #fridayworkout  #gym  #exercise  #fitness  #workout  #sweat  #fitnessmotivation  #gymprogress  #girlswhoworkout  #fitchicks  #fitchick  #girlswhosweat  #hipthrust  #hipthrusts  #hipthrusting  #sweaty  #leggings  #active  #activewear  #🍑 #glutes  #gluteworkout  #legday  #100workoutchallenge 
Hip thrusts 🆘 😅 3 reps of 10. #gym #coupleswholift #fitness #hipthrusts #momswholift
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Boom!!! New!!! Limited Edition “ALWAYS BULKING” Women's Tri Blend Racerback Tank Top Vintage Black only 29.99 with FREE Shipping on Domestic Orders!!! - This design is made with high quality donut vinyl. - Also available in Unisex T-Shirts. ________________________________________ Click the link under our bio and get swagged up http://www.hawkfitnesshf.com ________________________________________ #TeamZeroFucksGiven  #TeamZero  #zerofucksgiven  #HawkFitnessApparel  #HawkFitness  #girlswholift  #BIGHFsupplements  #fitnessmotivation  #selflove  #donuts  #HFAthlete  #cardio  #squats  #hipthrusts  #fitnesslifestyle  #nofucksgiven  #crossfitgirls  #girlswhopowerlift  #fitfam  #health  #fitness  #idgaf  #legday  #crossfit  #bodybuilding 
@veronicamorlotti aka Ronzo or Ronald has destroyed this block of training & now has the weekend off to prepare for big week next week where she will be training very hard.  14 tonne of hip thrust volume in one session as an example plus plenty of upper back, chest & delt work.  Here’s is some of the back + glute training she has done this meso.  Also, since we met back in Jan, she has gone from zero to 9 (9.75) chin-ups... the 10 will happen in the next fortnight or so.  Ronzo is PR’ing deadlift each week on a very simple minus 1 rep / add more weight approach I’ve done.  This plus a smaller emphasis on squats to allow for both an added emphasis on the above but also to give Ronald time to recover from ankle injury sustained playing hockey a few months back.  Here’s our approach: 
1. Technique
2. Technique
3. Technique 
4. Patience
5. No shortcuts 
#ryanshortpt #glutes #anytimefitnessenoggera
@veronicamorlotti aka Ronzo or Ronald has destroyed this block of training & now has the weekend off to prepare for big week next week where she will be training very hard. 14 tonne of hip thrust volume in one session as an example plus plenty of upper back, chest & delt work. Here’s is some of the back + glute training she has done this meso. Also, since we met back in Jan, she has gone from zero to 9 (9.75) chin-ups... the 10 will happen in the next fortnight or so. Ronzo is PR’ing deadlift each week on a very simple minus 1 rep / add more weight approach I’ve done. This plus a smaller emphasis on squats to allow for both an added emphasis on the above but also to give Ronald time to recover from ankle injury sustained playing hockey a few months back. Here’s our approach: 1. Technique 2. Technique 3. Technique 4. Patience 5. No shortcuts #ryanshortpt  #glutes  #anytimefitnessenoggera 
Yesterday’s butt stuff.
👉🏼Hip Thrusts
👉🏼Round Back 45 Hypers
👉🏼Knee Banded Squat/Abd Pulses
👉🏼Banded + Machine Squat Stance Hip Abduction
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Used:
-@the_hip_thruster for Hip Thrusts
-@mbslingshot L/XL Hip Circle
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#hipthrusts #gluteworkout #bootybuilding #hipcircle #glutegains #strongglutes #lululemon #strengthtraining #fitchicks #gluteday
#Repost @rosie_sloan with @get_repost. Warrior Rosie SMASHING her hip thrusts! ・・・
Leg Day | Hipthrusts | 80kg
#Repost  @rosie_sloan with @get_repost. Warrior Rosie SMASHING her hip thrusts! ・・・ Leg Day | Hipthrusts | 80kg
Friday night at the bar with @dietitian_dillon 😉
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My favorite glute exercise 🍑
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#fitness #friday #bootywork #exercise #tgif #gluteexercises #hipthrusts #bretcontreras #thrustisamust #butt #bootygainz #🍑 #sweat #gym #workout #gymmotivation #myfirstworkoutvideo #fun
Finished off the week with a good booty Friday pump! 💪🏼🍑🍑 #gym #fridayworkout #bootypump#bootyworkout #nike#adidas #beavisionary #doyouevenlift #tilyoucollapse #hipthrusts #werk#fridaywerk#fitmom#wshh #wshhfitness #hiitworkout
You know you had a brutal workout when you feel like passing out after. #Deadlifts & #HipThrusts
Another leg day down, and accomplished with some fantastic ladies! Thanks for the laughs and getting through that with me! 😜 💕•
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#yegfit #legday #hustle #adaptandconquer #healthylifestyle #roguefitness #hipthrusts #bikinicompetitor #workout #gymlife #gymfriends #goals #lift #momswithmuscle #growbootygrow #selfie #justdoyou #mevsme #neverquit #pushyourself #sweaty
And that is how this 🍑 is built... Favorite exercise for #bootybuilding using @iprfitness @ipr_research_and_development pad for hip thrusts (aka glute bridges).
And that is how this 🍑 is built... Favorite exercise for #bootybuilding  using @iprfitness @ipr_research_and_development pad for hip thrusts (aka glute bridges).
@brunomars concert is still so fresh in my mind and heart. I wish I could have taken more photos and videos, but he is so entertaining I just could not help but dance and sing along with him. & OH MY GOODNESS. LET ME TELL YOU ABOUT THEM HIP THRUSTS!!! IF I COULD GET PREGNANT FROM JUST WATCHING HIM, THEN DAMN...GURRR, I WOULD ALREADY BE CARRYING OUR CHILD. I am so happy that I finally went to see him live. Next time though, I am going to be much closer to the stage. 9/19!!! P. S. I went by myself and it was amazing. 
#brunomars #concertoutfit #24kmagicworldtour #yellowdress #pinkhair #selfie #sexy #hipthrusts #brunomarsconcert #thatswhatilike #wellsfargocenter
@brunomars concert is still so fresh in my mind and heart. I wish I could have taken more photos and videos, but he is so entertaining I just could not help but dance and sing along with him. & OH MY GOODNESS. LET ME TELL YOU ABOUT THEM HIP THRUSTS!!! IF I COULD GET PREGNANT FROM JUST WATCHING HIM, THEN DAMN...GURRR, I WOULD ALREADY BE CARRYING OUR CHILD. I am so happy that I finally went to see him live. Next time though, I am going to be much closer to the stage. 9/19!!! P. S. I went by myself and it was amazing. #brunomars  #concertoutfit  #24kmagicworldtour  #yellowdress  #pinkhair  #selfie  #sexy  #hipthrusts  #brunomarsconcert  #thatswhatilike  #wellsfargocenter 
Did you even workout if you don't take a selfie? 😂😂 Hip thrusts are a must on leg day! 🍑🍑 #workout #fitfemales #girlswholift #legday #glutes #hipthrusts #hipthrustsareamust #peachbooty #squatbooty #gymselfie
Some half reps of 675 lb #HipThrusts •
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#musclehustle365 #beastmode #fitfam  #strength #muscles #fit #fitness #goodlife #bodybuilding  #workout #trainhard #training #lift #gains #aesthetic #gym #gymrat #physique  #beast #fitnesslifestyle  #fitnessmotivation  #instafitness  #classicphysique @gymshark @popeyesdurham @popeyessupplements @1upnutrition @strongliftwear @gorillawearusa @musclehustle365 @gymmemesofficial @gym.warrior.ig @shredded.nation @shredded.union @shredded_academy @reachyourmhp @dymatize @supplementkingoshawa @supplementkingcanada @instagrambodybuilding @primevallabs @gymbeaston @evrthng.apparel @musculardevelopment @oldschoollabs @ontariomuscle @durhamfitnesshype  @luimarco @yellowstonenutra @goodlifefitness @jed_north @popeyespickering  @branden.fit
Some half reps of 675 lb #HipThrusts  • • • • #musclehustle365  #beastmode  #fitfam  #strength  #muscles  #fit  #fitness  #goodlife  #bodybuilding  #workout  #trainhard  #training  #lift  #gains  #aesthetic  #gym  #gymrat  #physique  #beast  #fitnesslifestyle  #fitnessmotivation  #instafitness  #classicphysique  @gymshark @popeyesdurham @popeyessupplements @1upnutrition @strongliftwear @gorillawearusa @musclehustle365 @gymmemesofficial @gym.warrior.ig @shredded.nation @shredded.union @shredded_academy @reachyourmhp @dymatize @supplementkingoshawa @supplementkingcanada @instagrambodybuilding @primevallabs @gymbeaston @evrthng.apparel @musculardevelopment @oldschoollabs @ontariomuscle @durhamfitnesshype @luimarco @yellowstonenutra @goodlifefitness @jed_north @popeyespickering @branden.fit
@dom_anthonydamico completing day 1 of his Jiu Jitsu Strength and conditioning program. We worked some fundamental power movements then worked grappling drills in a pre-fatigues state, awesome job today 🦍🥊🏋🏻 #fuckyeahtraining #grappling #strengthandconditioning #highintensitytraining #hipthrusts #fitnessmotivation
It may not be the nicest, prettiest, roundest, biggest, tightest, ass you ever saw, but iam on my way to some booty gains and ill take whatever i can get!
#bootygainsplease #bootygains🍑 #peaches🍑 #bootygainer #thethrustisamust #hipthrusts #thrust #bootygains #iwantabigbooty #ilikebigbuttsandicannotlie #ilikebigbutts
Follow
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@bodysmartfitness
@bodysmartfitness
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🍴Only got 1500 calories to play with and think it’s all carrot sticks and egg whites? Think again! Flexible dieting is just that...FLEXIBLE! This is a typical 1500 calorie day of meals and there’s no deprivation or starvation here 🍦
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If you haven’t already, make sure you check out the @halotopcreamery - At only 300 calories per tub and more flavours than ever, it’s a no-brainer! 🧠
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#HaloTopIceCream #1500Calories #FlexibleDieting #HighProtein #Flexible #Dieting #Macros #HaloTop
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#IIFYM #fitnessgirls #diet #weightlossjourney #weightlosstips #health #healthyeating #fatburning #gymmotivation #iifymgirls #goals
Follow - @bodysmartfitness @bodysmartfitness - 🍴Only got 1500 calories to play with and think it’s all carrot sticks and egg whites? Think again! Flexible dieting is just that...FLEXIBLE! This is a typical 1500 calorie day of meals and there’s no deprivation or starvation here 🍦 . If you haven’t already, make sure you check out the @halotopcreamery - At only 300 calories per tub and more flavours than ever, it’s a no-brainer! 🧠 . #HaloTopIceCream  #1500Calories  #FlexibleDieting  #HighProtein  #Flexible  #Dieting  #Macros  #HaloTop  . . . . . #IIFYM  #fitnessgirls  #diet  #weightlossjourney  #weightlosstips  #health  #healthyeating  #fatburning  #gymmotivation  #iifymgirls  #goals 
What was meant to be a few snippets of Day 3/24 of the USF lower-body high-volume training study ended up being a sizzle reel for all the ways @skilla2011 makes an incredible coach. I’m so thankful to have her on Fridays, which will be the highest-volume and most difficult to get through, especially as the weeks go on. Somehow she manages to make small talk that keeps me distracted whilst simultaneously watching those 2-minute prescribed rest periods like a hawk. She’s also a mad empath who somehow knows all the phrases I find hyper motivating to eke out those last few reps, in particular “you gotta even it out” (smash the ❤️ button if you’ve seen how weird I get with the surface of a half-eaten jar of peanut butter)

Aaanyway, here’s 15x glute kickbacks (27.5 lbs), 12-15 hip thrusts (235 lbs) & 12-15 Romanian Deadlifts (135 lbs). Reeeeally excited to see how these numbers compare on the last session. 
For now, we’re just getting started. 54 total sets this week and bumping up the heat to 72 next week. Game on. #sendcarbs •
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#usfphysiquelab #exercisescience #exercisesciencemajor #glutes #🍰 #🍑 #bootybuilding #flexfriday #glutekickbacks #hipthrusts #thethrustisamust #romaniandeadlift #rdls #girlswholift #dup #dailyundulatingperiodization #girlswithmuscle
What was meant to be a few snippets of Day 3/24 of the USF lower-body high-volume training study ended up being a sizzle reel for all the ways @skilla2011 makes an incredible coach. I’m so thankful to have her on Fridays, which will be the highest-volume and most difficult to get through, especially as the weeks go on. Somehow she manages to make small talk that keeps me distracted whilst simultaneously watching those 2-minute prescribed rest periods like a hawk. She’s also a mad empath who somehow knows all the phrases I find hyper motivating to eke out those last few reps, in particular “you gotta even it out” (smash the ❤️ button if you’ve seen how weird I get with the surface of a half-eaten jar of peanut butter) Aaanyway, here’s 15x glute kickbacks (27.5 lbs), 12-15 hip thrusts (235 lbs) & 12-15 Romanian Deadlifts (135 lbs). Reeeeally excited to see how these numbers compare on the last session. For now, we’re just getting started. 54 total sets this week and bumping up the heat to 72 next week. Game on. #sendcarbs  • • • • • #usfphysiquelab  #exercisescience  #exercisesciencemajor  #glutes  #🍰 #🍑 #bootybuilding  #flexfriday  #glutekickbacks  #hipthrusts  #thethrustisamust  #romaniandeadlift  #rdls  #girlswholift  #dup  #dailyundulatingperiodization  #girlswithmuscle 
Avocado french toast with eggs 🥑🥚. Eat or pass? 😋
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By @miquelantoja
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🌱 Follow us @howtocountcalories for more healthy foods!
Avocado french toast with eggs 🥑🥚. Eat or pass? 😋 . By @miquelantoja . 🌱 Follow us @howtocountcalories for more healthy foods!
When i first saw this picture, my first thought was - “well this one will never see the light of day.” But over time, I’ve realized that it’s beautiful, it’s feminine, and every time I come across another female in picture like this, I love it.  So why do I (and so many others) hold back?
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We hold back because we are afraid of how others might judge us for what we do, what we say, what we wear, where we go, etc - when we should really just be doing whatever the hell makes us feel good.  And stop making others feel bad for doing what makes THEM feel good.
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A little kindness goes a LONG way. Be kind to others & be kind to yourself. 💛
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📷: Mike Misialek.
💄: @bmc_makeup
When i first saw this picture, my first thought was - “well this one will never see the light of day.” But over time, I’ve realized that it’s beautiful, it’s feminine, and every time I come across another female in picture like this, I love it. So why do I (and so many others) hold back? • We hold back because we are afraid of how others might judge us for what we do, what we say, what we wear, where we go, etc - when we should really just be doing whatever the hell makes us feel good. And stop making others feel bad for doing what makes THEM feel good. • A little kindness goes a LONG way. Be kind to others & be kind to yourself. 💛 • 📷: Mike Misialek. 💄: @bmc_makeup
GLUTE ACTIVATION 👇🏽
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Pretty sure that your mum’s long-lost-half-sister’s best friend’s dog knows by now that I am trying to grow my glutes.
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Now, mandem Fisher et al (2016) done a study and found that pre-activation exercises have “activation carry-over” to heavier compound exercises. 🍑
Basically: warm ur pancake up before you doing the heavy stuff 😅. I got these resistance bands off Amazon. 🍑
1️⃣ Banded fire hydrants (lift you leg up like a dog does when it’s about to wee on a fire hydrant... cos we are in America 🧐).
2️⃣ Banded side steps (squat down a wee bit, slowly step to the side, but keep resistance in the band with the leg that follows).
3️⃣ Banded standing side raises (hold onto something, left your leg up slowly, bring back down keeping resistance - repeat).
4️⃣ Banded squat pulses (squat down low, pulse up and down, then go back up - repeat).
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Not gonna lie: I just do loads of reps till I’m warmed up 🤷🏽‍♀️. (Or for the length of a song or two). I then go squat, hip thrust.. whatever program’s saying that day. 🍑

Try these at home without a band mayne. Swear down I used to do 1️⃣ without a band for a long time and my ass would hurt for days! 😭
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Owing my life to @aaahbisto 😘
Song is Senseless - @stefflondon
GLUTE ACTIVATION 👇🏽 🍑 Pretty sure that your mum’s long-lost-half-sister’s best friend’s dog knows by now that I am trying to grow my glutes. 🍑 Now, mandem Fisher et al (2016) done a study and found that pre-activation exercises have “activation carry-over” to heavier compound exercises. 🍑 Basically: warm ur pancake up before you doing the heavy stuff 😅. I got these resistance bands off Amazon. 🍑 1️⃣ Banded fire hydrants (lift you leg up like a dog does when it’s about to wee on a fire hydrant... cos we are in America 🧐). 2️⃣ Banded side steps (squat down a wee bit, slowly step to the side, but keep resistance in the band with the leg that follows). 3️⃣ Banded standing side raises (hold onto something, left your leg up slowly, bring back down keeping resistance - repeat). 4️⃣ Banded squat pulses (squat down low, pulse up and down, then go back up - repeat). 🍑 Not gonna lie: I just do loads of reps till I’m warmed up 🤷🏽‍♀️. (Or for the length of a song or two). I then go squat, hip thrust.. whatever program’s saying that day. 🍑 Try these at home without a band mayne. Swear down I used to do 1️⃣ without a band for a long time and my ass would hurt for days! 😭 🍑 Owing my life to @aaahbisto 😘 Song is Senseless - @stefflondon
Compound leg day staples: box squats & hip thrusts. Throw these leg day staples into your next leg day and feel the burn! 4 sets of 8 each 🔥💪🏻 #boxsquats #hipthrusts #legworkout #legday #gainz #fitfam #gymshark #gymsharkwomen #girlswholift #weightlifting
Friday leg sess done 💪🏻🍑. I slept for over 8 hours last night which was bloody amazing, after such a manic week it was much, much needed 😴. Hit hamstrings and glutes tonight, enjoyed it but I did get it tight 😫. I expected after this week and I’m also in dire need of my sports massage with @myofascialintegrity this weekend 🙌🏻. Only 3 weeks left to keep pushing as hard as possible and currently only 1 lb off my stage weight from my last show. We’re aiming for tighter and fuller this time round... let’s do this @shanmack_wellness 🔥👊🏻! Sponsored by @proformnutrition ➡️ “shona20” for discount!! #legday #friday #glutes #hamstrings #3weeksout #wellness #ukbff #samsgym
Friday leg sess done 💪🏻🍑. I slept for over 8 hours last night which was bloody amazing, after such a manic week it was much, much needed 😴. Hit hamstrings and glutes tonight, enjoyed it but I did get it tight 😫. I expected after this week and I’m also in dire need of my sports massage with @myofascialintegrity this weekend 🙌🏻. Only 3 weeks left to keep pushing as hard as possible and currently only 1 lb off my stage weight from my last show. We’re aiming for tighter and fuller this time round... let’s do this @shanmack_wellness 🔥👊🏻! Sponsored by @proformnutrition ➡️ “shona20” for discount!! #legday  #friday  #glutes  #hamstrings  #3weeksout  #wellness  #ukbff  #samsgym 
Oof. oOf. OoF. OOF. oof. OOOOOOF
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.credits to my wattsapp gc💞
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#bts #btsgifs #jhope #hoseok #jimin #rm #namjoon #jungkook #suga #yoongi #jin #seokjin #love #hipthrusts #imdead #kpop #lovemeharder
Cosy 🐻 @fashionnova
Cosy 🐻 @fashionnova
Finishing out this week with #sumodeadlift and a drop set of #hipthrusts 15,12,10@225 and lots of accessories 💀

Since I rarely ever pull sumo, I had to mentally prepare myself for it this morning by doing a little research- and by ‘research’ I mean watching YouTube videos🤓
My coach has a really helpful one from bodybuilding.com linked in on the training app I use for my programming. Suuuuuuuuper helpful. I backed it down to 195, but was focusing on the mechanics of the lift really trying to keep that form locked in- no vids today bc I knew I was gonna use up every second of my 2hrs trying to finish everything. Got done with 3mins to spare and got that locker room selfie in, but felt like I was dying. Dripping sweat today and looking forward to my resting up this weekend.
This new training block is no joke- but I love it!!😵😁
Finishing out this week with #sumodeadlift  and a drop set of #hipthrusts  15,12,10@225 and lots of accessories 💀 Since I rarely ever pull sumo, I had to mentally prepare myself for it this morning by doing a little research- and by ‘research’ I mean watching YouTube videos🤓 My coach has a really helpful one from bodybuilding.com linked in on the training app I use for my programming. Suuuuuuuuper helpful. I backed it down to 195, but was focusing on the mechanics of the lift really trying to keep that form locked in- no vids today bc I knew I was gonna use up every second of my 2hrs trying to finish everything. Got done with 3mins to spare and got that locker room selfie in, but felt like I was dying. Dripping sweat today and looking forward to my resting up this weekend. This new training block is no joke- but I love it!!😵😁
.Hey family..
We have only 8 spots for the 21 free unlimited group personal training.  Please tag or share and let us help you.  Just let us know why we should help you.. Thank you for following us and thank you for blessing us . We love you
.Hey family.. We have only 8 spots for the 21 free unlimited group personal training. Please tag or share and let us help you. Just let us know why we should help you.. Thank you for following us and thank you for blessing us . We love you
The hard part isn’t exercise or nutrition...it’s your mind 💪🏽 Glutes & abs in between 🔥
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➡️ Start your workout with bands to activate those glutes, and end them with bands again for a good burnout!
Bulgarian split squats/lunges, box squats and hip thrusts for booty growth! Superset with corework to burn that fat and strengthen those abs while working on that booty! 🍑
Stay focused fam and always be good to your body! 💛
The hard part isn’t exercise or nutrition...it’s your mind 💪🏽 Glutes & abs in between 🔥 . ➡️ Start your workout with bands to activate those glutes, and end them with bands again for a good burnout! Bulgarian split squats/lunges, box squats and hip thrusts for booty growth! Superset with corework to burn that fat and strengthen those abs while working on that booty! 🍑 Stay focused fam and always be good to your body! 💛
#fridayfitness 
I ❤ single leg hip thrust to work my glutes/hamstrings.
Give this move a try.....4 sets of 12-15 reps on each leg. >>>Just a reminder that my 30 Day Fierce N' 30 Challenge for October starts, Monday October 1st<<< >>>>Simply click the link above to start your own 30 Day Transformations<<<< Outfit: @skechersperformance_canada @skechers.canada 
#fitnessfriday #firfridays #fiercenfitworkouts #thefitnessempire #fiercen30challenge
#30daytransformation
#30dayfitnesschallenge 
#30daychallenge
#fridayfitness  I ❤ single leg hip thrust to work my glutes/hamstrings. Give this move a try.....4 sets of 12-15 reps on each leg. >>>Just a reminder that my 30 Day Fierce N' 30 Challenge for October starts, Monday October 1st<<< >>>>Simply click the link above to start your own 30 Day Transformations<<<< Outfit: @skechersperformance_canada @skechers.canada #fitnessfriday  #firfridays  #fiercenfitworkouts  #thefitnessempire  #fiercen30challenge  #30daytransformation  #30dayfitnesschallenge  #30daychallenge 
Art.
Collaboration.
Honest Expression. 
@monsoon.mousson @gatsby.adi 
Just hip thrusts. 
#keepitclean #killme #hipthrusts #notondrugs #expressing #music #honest #art #smells #motivation #timkinsella #kinsella #kidsandheroesinc
I made it to the 100kg club on hip thrusts! I’ve always struggled with mental barriers in all walks of life, I’ve always underestimated myself both academically and physically. This year I’ve learnt that I’m more than capable of reaching my goals and doing things I never thought I would do. It just goes to show that a little encouragement from other people really helps in achieving your goals and can make you realise what you’re capable of! Be your own inspiration, but also listen to what other people are telling you when they say that you can do it! No more doubting yourself, you’re capable of anything you put your mind to. Rise above those mental barriers and try something new 💪🏼
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@thebritishwheycompany .
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#weighttraining #girlgains #girlswholift #hipthrusts #legday #fitgirl #fitnessmotivation #strongissexy #workout #video #gymshark #beavisionary #youversusyourself
I made it to the 100kg club on hip thrusts! I’ve always struggled with mental barriers in all walks of life, I’ve always underestimated myself both academically and physically. This year I’ve learnt that I’m more than capable of reaching my goals and doing things I never thought I would do. It just goes to show that a little encouragement from other people really helps in achieving your goals and can make you realise what you’re capable of! Be your own inspiration, but also listen to what other people are telling you when they say that you can do it! No more doubting yourself, you’re capable of anything you put your mind to. Rise above those mental barriers and try something new 💪🏼 . . @thebritishwheycompany . . #weighttraining  #girlgains  #girlswholift  #hipthrusts  #legday  #fitgirl  #fitnessmotivation  #strongissexy  #workout  #video  #gymshark  #beavisionary  #youversusyourself 
A delicious on the go breakfast 🍌
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Credit- @goodful
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#breakfast
A delicious on the go breakfast 🍌 - Credit- @goodful - #breakfast 
Plz ignore my horrendous facial expressions and obvious double chin from my form, but so happyyyy 120kg on hip thrusts, and got it for 5 reps, even felt like I could defo go heavier next time 🤗🏋🏼‍♀️💪🏽
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#progress #gym #pb #hipthrusts #glutes #training #gymaddict #120kg #easy #lol #girlswholift #squats #deadlifts #gaintrain #dw #fitness #thosefacesthough #weights #strong #🍑 #determined #bulking
1) This is not something a complete beginner can do.

2) Complete beginners can get away with tons more volume in less time than anyone else, so yes, even if you're a beginner your strength training days shouldn't be longer than 45 minutes. 
3) Use appropriate weight on each exercise. Always have a rep or two in the tank for each set.

4) For the hip thrusts, after your last weighted set, drop the weight and hit body weight reps until failure. 
A session built like this shouldn't ever take longer than 45 minutes, and I've had some people complete it in even 30-35 minutes. Don't check your phone, don't start long conversations, just get the work done. Also, this is just a basic template. There are a million ways to build a workout tailored to your goals and training capabilities. 
In the end though, you can't go wrong with "lift heavy stuff".
1) This is not something a complete beginner can do. 2) Complete beginners can get away with tons more volume in less time than anyone else, so yes, even if you're a beginner your strength training days shouldn't be longer than 45 minutes. 3) Use appropriate weight on each exercise. Always have a rep or two in the tank for each set. 4) For the hip thrusts, after your last weighted set, drop the weight and hit body weight reps until failure. A session built like this shouldn't ever take longer than 45 minutes, and I've had some people complete it in even 30-35 minutes. Don't check your phone, don't start long conversations, just get the work done. Also, this is just a basic template. There are a million ways to build a workout tailored to your goals and training capabilities. In the end though, you can't go wrong with "lift heavy stuff".
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Boom!!! New!!! Limited Edition “PRINCESS” Women's Tri Blend Racerback Tank Top Vintage Black only 29.99 with FREE Shipping on Domestic Orders!!! - This design is made with high quality princess vinyl. ________________________________________ Click the link under our bio and get swagged up http://www.hawkfitnesshf.com ________________________________________ #TeamZeroFucksGiven  #TeamZero  #zerofucksgiven  #HawkFitnessApparel  #HawkFitness  #girlswholift  #BIGHFsupplements  #fitnessmotivation  #selflove  #donuts  #HFAthlete  #cardio  #squats  #hipthrusts  #fitnesslifestyle  #nofucksgiven  #crossfitgirls  #girlswhopowerlift  #fitfam  #health  #fitness  #idgaf  #legday  #crossfit  #bodybuilding 
These three exercises right here had my glutes on fire! 🔥 Like seriously, I couldn’t hardly walk afterwards... that’s a good thing though!😉
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1️⃣Barbell Hip Thrusts: if you have haven’t tried these, you’re missing out! This exercise isolates the glutes differently than squats or deadlifts. The hip thrust is an exercise designed to improve your strength, speed and power by teaching optimal hip extension. Your glutes are among the most powerful muscles in your body. They are designed to extend the hip and pull the leg behind the body, and if they are underdeveloped then your speed, power and strength are all compromised. So adding this exercise to your strength training routine will not only improve your strength in squats and deadlifts but will also improve stability through your hips and core. I perform these in a pyramid set progressively adding weight each set (12-10-8-6.) I then drop weight and perform a set of 15 as my last set. These are my absolute fav for training glutes🙌🏻
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2️⃣Curtsy Lunge: A modified version of the standard lunge that puts more emphasis on your gluteus minimus. Perform 3 sets of 10-12 each side 🙌🏻
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3️⃣Dumbbell RDLs: This exercise is always saved for last in my workouts. It’s a good stretch of the erector spinae (lower back), glutes and hamstrings. Perform 3 sets of 10-12 🙌🏻
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#thethrustisamust #hipthrusts #legday #fitnessmotivation #fitspo #myfitnessjourney #nodaysoff #athomeworkout
These three exercises right here had my glutes on fire! 🔥 Like seriously, I couldn’t hardly walk afterwards... that’s a good thing though!😉 . 1️⃣Barbell Hip Thrusts: if you have haven’t tried these, you’re missing out! This exercise isolates the glutes differently than squats or deadlifts. The hip thrust is an exercise designed to improve your strength, speed and power by teaching optimal hip extension. Your glutes are among the most powerful muscles in your body. They are designed to extend the hip and pull the leg behind the body, and if they are underdeveloped then your speed, power and strength are all compromised. So adding this exercise to your strength training routine will not only improve your strength in squats and deadlifts but will also improve stability through your hips and core. I perform these in a pyramid set progressively adding weight each set (12-10-8-6.) I then drop weight and perform a set of 15 as my last set. These are my absolute fav for training glutes🙌🏻 . 2️⃣Curtsy Lunge: A modified version of the standard lunge that puts more emphasis on your gluteus minimus. Perform 3 sets of 10-12 each side 🙌🏻 . 3️⃣Dumbbell RDLs: This exercise is always saved for last in my workouts. It’s a good stretch of the erector spinae (lower back), glutes and hamstrings. Perform 3 sets of 10-12 🙌🏻 . #thethrustisamust  #hipthrusts  #legday  #fitnessmotivation  #fitspo  #myfitnessjourney  #nodaysoff  #athomeworkout 
Como cuando la rrrumba de anoche estuvo demasiado buena y la quieres seguir en el gym!!! 😂🍑👊🏼🤘🏼💪🏼🤙🏼
Literal es viernes y el cuerpo lo sabe!!
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#gentefit #buenavibra #gym #hipthrusts #esviernesyelcuerpolosabe #rumba #smile
PWR Glutes & Hamstrings Week 22 ✅ from Tuesday night
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Sorry guys, I’m a little behind with my videos... I just need to get used to my new job and how to associate that with my workout routine and Taekwondo trainings, as well as with the preparation of the scientific articles I’m gonna write from my master thesis. That’s a lot, but I can do this! I just need a few days to adjust. 😁
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Anyways, this workout was a lot of fun!! Thank you @kelseywells! I don’t know why but I absolutely LOVE hip thrusts 😹 Once again, my form is not perfect for most exercises but I am trying to get better every time. Feel free to leave a suggestion on how I should improve my form 😜
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Today is gonna be a rest day, just because Val and I both have a day off together (FINALLY) and we have SO much to do and no time to workout unfortunately 😹 Also I’m sick, I think I got a cold from Monday night when I faced that Northern storm to go to the restaurant with my certainly beautiful but light dress 😹 So I think giving myself some rest is not a bad idea. Unfortunately that means not going to Taekwondo training, even though it was the only one I could attend this week because of my shifts 😭 But as I said, just give me a few more days to adjust and I’ll get on top of my life and will find the energy to go to all the Taekwondo trainings I can attend! 💪🏼
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That’s enough about my life 😹 I’m gonna finish off my other videos from the week and then we’ll keep sorting out papers and stuff 🙄 (fun 😒)
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Happy Friday everyone 😘
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#pwr #kelseywells #glutes #hamstrings #squats #deadlifts #hipthrusts #lifting #weight #girlswholift #womenarestrong #weightlifting #bbgcommunity #bbgfam #bbggirls #bbgsisters #bbgjourney #fit #fitness #fitfam #fitlife #fitfriends #instafit #instafitness #healthylifestyle
PWR Glutes & Hamstrings Week 22 ✅ from Tuesday night . Sorry guys, I’m a little behind with my videos... I just need to get used to my new job and how to associate that with my workout routine and Taekwondo trainings, as well as with the preparation of the scientific articles I’m gonna write from my master thesis. That’s a lot, but I can do this! I just need a few days to adjust. 😁 . Anyways, this workout was a lot of fun!! Thank you @kelseywells! I don’t know why but I absolutely LOVE hip thrusts 😹 Once again, my form is not perfect for most exercises but I am trying to get better every time. Feel free to leave a suggestion on how I should improve my form 😜 . Today is gonna be a rest day, just because Val and I both have a day off together (FINALLY) and we have SO much to do and no time to workout unfortunately 😹 Also I’m sick, I think I got a cold from Monday night when I faced that Northern storm to go to the restaurant with my certainly beautiful but light dress 😹 So I think giving myself some rest is not a bad idea. Unfortunately that means not going to Taekwondo training, even though it was the only one I could attend this week because of my shifts 😭 But as I said, just give me a few more days to adjust and I’ll get on top of my life and will find the energy to go to all the Taekwondo trainings I can attend! 💪🏼 . That’s enough about my life 😹 I’m gonna finish off my other videos from the week and then we’ll keep sorting out papers and stuff 🙄 (fun 😒) . Happy Friday everyone 😘 . #pwr  #kelseywells  #glutes  #hamstrings  #squats  #deadlifts  #hipthrusts  #lifting  #weight  #girlswholift  #womenarestrong  #weightlifting  #bbgcommunity  #bbgfam  #bbggirls  #bbgsisters  #bbgjourney  #fit  #fitness  #fitfam  #fitlife  #fitfriends  #instafit  #instafitness  #healthylifestyle 
LOW CALORIE CHILLI PRAWN NOODLES🍤👅
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This literally took me 10 minutes to make and tasted so freekin goood🤤 so save and try for a quick and healthy lunch/dinner xxxx
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Ingredients/method:
1 nest of egg noodles 
75g frozen prawns
80g frozen sweetcorn 
1 pepper
Juice of 1 lemon
Chilli powder
Garlic granules
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Defrost the prawns and sweetcorn and cook together in a frying pan with the lemon juice, garlic and chilli (as much as u like of each). Cook the noodles for 4 minutes and add to the frying pan😛 yes it’s that’s simple:)) •• ••
Calories: 378
Protein: 26g
Carbs: 61g
Fat: 3g
LOW CALORIE CHILLI PRAWN NOODLES🍤👅 •• This literally took me 10 minutes to make and tasted so freekin goood🤤 so save and try for a quick and healthy lunch/dinner xxxx •• Ingredients/method: 1 nest of egg noodles 75g frozen prawns 80g frozen sweetcorn 1 pepper Juice of 1 lemon Chilli powder Garlic granules •• Defrost the prawns and sweetcorn and cook together in a frying pan with the lemon juice, garlic and chilli (as much as u like of each). Cook the noodles for 4 minutes and add to the frying pan😛 yes it’s that’s simple:)) •• •• Calories: 378 Protein: 26g Carbs: 61g Fat: 3g
Happy glute #flexfriday 🍑💪🏽 Posing today with @leanlioness @ultimate_fitness_brm tweaking my routine for the @pca_official British Finals to ensure I show off my physique to its best

Yes the base layer was needed, it was bloody freezing 🙈

Coached by @joselindasilva
Sponsored by @fitkinis_stagewear

#bodybuilding #bikiniprep 
#liftheavy #trainhard #trainsmart #onprep #girlsthatlift #fitmom #shredded #fitness #bestself #bikinicompetitor #leaningdown #backgains #gymbunny #glutehamtiein #shoulders #hamstrings #hipthrusts #followyourdreams #fitnesscompetitor  #bestself #legday #knowyourownability  #girlswholift #bikinicompetitor #athlete #physique
Happy glute #flexfriday  🍑💪🏽 Posing today with @leanlioness @ultimate_fitness_brm tweaking my routine for the @pca_official British Finals to ensure I show off my physique to its best Yes the base layer was needed, it was bloody freezing 🙈 Coached by @joselindasilva Sponsored by @fitkinis_stagewear #bodybuilding  #bikiniprep  #liftheavy  #trainhard  #trainsmart  #onprep  #girlsthatlift  #fitmom  #shredded  #fitness  #bestself  #bikinicompetitor  #leaningdown  #backgains  #gymbunny  #glutehamtiein  #shoulders  #hamstrings  #hipthrusts  #followyourdreams  #fitnesscompetitor  #bestself  #legday  #knowyourownability   #girlswholift  #bikinicompetitor  #athlete  #physique 
👇🏼 HOW TO GROW BOOTY 🍑
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Wanna grow booty? Then master hip thrusts. 🏋🏻‍♀️
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The best variation is barbell hip thrust but it’s not the easiest way to get started if you never performed any variation before.
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@_andreatomic demonstrated how you can progress with zero experience from floor hip thrusts to barbell hip thrusts.
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Every variation is a bit harder than the previous one so try to get to at least 10 reps on one variation before you harder one.
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Let’s make those 🍑 gains!
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Are HIP THRUSTS part of your workouts? Comment below 😊
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#hipthrust #hipthrusts #hipthrustisamust #bootygainz #bootygainz🍑 #bootyexercises #bootyworkouts #gluteworkout #glutegainz #fitbizwomen #weightlosscoach #weightlossplan #fitmom #toningup #toneup #losingweightfeelinggreat
👇🏼 HOW TO GROW BOOTY 🍑 - Wanna grow booty? Then master hip thrusts. 🏋🏻‍♀️ - The best variation is barbell hip thrust but it’s not the easiest way to get started if you never performed any variation before. - @_andreatomic demonstrated how you can progress with zero experience from floor hip thrusts to barbell hip thrusts. - Every variation is a bit harder than the previous one so try to get to at least 10 reps on one variation before you harder one. - Let’s make those 🍑 gains! - Are HIP THRUSTS part of your workouts? Comment below 😊 - - - - - - #hipthrust  #hipthrusts  #hipthrustisamust  #bootygainz  #bootygainz 🍑 #bootyexercises  #bootyworkouts  #gluteworkout  #glutegainz  #fitbizwomen  #weightlosscoach  #weightlossplan  #fitmom  #toningup  #toneup  #losingweightfeelinggreat 
ich hab eine absolute #Hassliebe zu #hipthrusts... ich freu mich davor, ich will währenddessen abhauen, hab Angst vor dem nächsten Satz und letztendlich ist es aber leider immer geil! Rechts unten muss ich mir Schweiß aus dem Auge wischen, gehört auch mit dazu 😂#lookgoodnaked #bigbooty #glutes #glutesworkout #hipthrust #bikinibody #hypertrophy #girlswholift #ilift #nopussypad #hiplift #strongisnotasize #strongisthenewskinny #sweatyface
Raise the bar this weekend! Checkout our weight lifting accessories. Barbell pads available for standard and Olympic bars (great for squats and hip thrusts), weight lifting gloves, belts and straps. #yorkfitnessuk #yorkbarbelluk #weightlifting #weightliftingbelts #squats #hipthrusts #squat #squatchallenge #squatbooty #squatgirl #squatsquatsquat #fitness #strength #homegym #homegymtime  #homegymgains
Still fighting this bug, at least it’s staying pretty mild. Gonna try and not push myself too much this weekend-cuz it’s FRIDAY! @jessies_girls #flexwithjessie #jessiesgirls #jessiesgirlsjourney #mb1 #addictedtofitness #addictedtothepump #addictedtothegym #chickswholift #flexie #flexfriday #fitfam #fitness #fitsperation #bootybands #glutesday #gluteday #hipthrusts #gymlife #instafit #mexicanfitgirl #womenwithmuscle #girlsinthegym #mindmuscleconnection #successrequiresobsession #rdl #squats
Still fighting this bug, at least it’s staying pretty mild. Gonna try and not push myself too much this weekend-cuz it’s FRIDAY! @jessies_girls #flexwithjessie  #jessiesgirls  #jessiesgirlsjourney  #mb1  #addictedtofitness  #addictedtothepump  #addictedtothegym  #chickswholift  #flexie  #flexfriday  #fitfam  #fitness  #fitsperation  #bootybands  #glutesday  #gluteday  #hipthrusts  #gymlife  #instafit  #mexicanfitgirl  #womenwithmuscle  #girlsinthegym  #mindmuscleconnection  #successrequiresobsession  #rdl  #squats 
Recording yrself in the gym may seem vain to many but its honestly a great way to check yr form n make sure u’re doin it correctly!
Killer leg workout with coach @karnik8070 
Find yrself sumone that will push u like he does! No pity😨
#glutes🍑 #weightlifting #fitnessjourney #legday #hipthrusts #girlswholift #gettingbettereveryday #selfmotivation #gymlife #strongereveryday #fitnessmom💪🏽 #girlpower #feeltheburn🔥#strongnotskinny 😜
Trying something „New”
Deficit Trap Bar deadlift 3x3 140kg
Front squat 3x3 80kg
Hip thrust 3x3 150kg
Reverse lunges 3x4reps 70kg
#gym #power #strength #bjj #deadlift #squat #hipthrusts #lunges #cutting #heavy #middle #weight
Okkkk so this was a very unexpected post.. *im currently still on hols and laying on a lovely sun bed by a pool* but I was just tooo excited to wait until I get home!! 🤓
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I am now working with @myproteinuk 💙💙
I am so so excited and gobsmacked about this! I have used Myprotein since the day I started going to the gym and I absolutely love their products and their gym wear is incredibleee!
I would honestly never agree to work with a brand I truly didn’t love (believe me, you get some strange ones!) I am literally in shock and I feel so overwhelmed that all you lovely people follow this journey with me! I never dreamt I’d get an opportunity like this, honestly I am so so grateful you have no idea!
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I am super excited to review and give any info about their products (their cookies are life changing trust me) ALSOOOO, you lovely people can get 35% discount using the code ‘GEORGIA’ at checkout, sayyy wuuuut?! If you use the link in my bio, it supports my relationship with the brand so I would be eternaaaallly grateful if you use it! Please let me know if you ever do use it so I can thank you massively and smoother you with virtual hugssss!
Thank you so much to everyone who continuously supports me, you don’t understand how much it all means, my mind is literally blown💗💗
Okkkk so this was a very unexpected post.. *im currently still on hols and laying on a lovely sun bed by a pool* but I was just tooo excited to wait until I get home!! 🤓 . I am now working with @myproteinuk 💙💙 I am so so excited and gobsmacked about this! I have used Myprotein since the day I started going to the gym and I absolutely love their products and their gym wear is incredibleee! I would honestly never agree to work with a brand I truly didn’t love (believe me, you get some strange ones!) I am literally in shock and I feel so overwhelmed that all you lovely people follow this journey with me! I never dreamt I’d get an opportunity like this, honestly I am so so grateful you have no idea! . I am super excited to review and give any info about their products (their cookies are life changing trust me) ALSOOOO, you lovely people can get 35% discount using the code ‘GEORGIA’ at checkout, sayyy wuuuut?! If you use the link in my bio, it supports my relationship with the brand so I would be eternaaaallly grateful if you use it! Please let me know if you ever do use it so I can thank you massively and smoother you with virtual hugssss! Thank you so much to everyone who continuously supports me, you don’t understand how much it all means, my mind is literally blown💗💗
💯CALORIE SNACKS‼️
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Which are are you favorite snacks?
Quick & easy options are essential for keeping your diet on track.
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You can even mix & match these, while still staying within your calorie range.
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Hope this helps! Feel free tag a friend. Like this or have questions? Join the conversation below!
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By: @maxfit .
#weightlosstips #diet #lowcalories #caloriecounting #healthysnacks
💯CALORIE SNACKS‼️ . Which are are you favorite snacks? Quick & easy options are essential for keeping your diet on track. . You can even mix & match these, while still staying within your calorie range. . Hope this helps! Feel free tag a friend. Like this or have questions? Join the conversation below! . . By: @maxfit . #weightlosstips  #diet  #lowcalories  #caloriecounting  #healthysnacks 
Full booty workout as promised! This is a fire workout that will leave you with doms in your glutes for a good couple of days after! 🔥 I think the look of pain on my face during the last exercise says it all 😣🍑
Couldnt upload the full 2 minute video so swipe to see each individual exercise and save the video to take to the gym with you 😊💪🏼
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Hip thrusts 5x5
Cable pull throughs 3x10
Lateral walking lunges 3x8 per leg
Hip abduction 3x12
Step ups 3x10 per leg
Banded wall sit abductions 3xAMRAP
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Outfit: @gymshark
Resistance band and barbell pad: @gracefituk
Song: We Got It (ft. Rothwell) - Metrik (S.P.Y remix)
Full booty workout as promised! This is a fire workout that will leave you with doms in your glutes for a good couple of days after! 🔥 I think the look of pain on my face during the last exercise says it all 😣🍑 Couldnt upload the full 2 minute video so swipe to see each individual exercise and save the video to take to the gym with you 😊💪🏼 . Hip thrusts 5x5 Cable pull throughs 3x10 Lateral walking lunges 3x8 per leg Hip abduction 3x12 Step ups 3x10 per leg Banded wall sit abductions 3xAMRAP . Outfit: @gymshark Resistance band and barbell pad: @gracefituk Song: We Got It (ft. Rothwell) - Metrik (S.P.Y remix)
Going out w/ no make up & a jumpsuit = me @ my happiest. 👼🏼
Going out w/ no make up & a jumpsuit = me @ my happiest. 👼🏼
Nice leg session today at @fitnessfactory2 💥👌 strength is coming back! #legday #womenwholift #bodybuilding #bootybuilding #squats #hacksquat #reversehacksquat #legpress #hipthrusts #glutes #preworkout #gym #fitness #fitspo #fitfam #instadaily #swipeleft
I prefer mine ripe & sweet 😋 What about you? 👇🏼
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Both are healthy so eat your nanas 🍌✨🙏🏼
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Disclaimer: don’t use unripe bananas for Nicecream or banana bread 😝 they need to be ripe so they are sweet 😋
By: @vegainsfood
#banana #bananas #nana
I prefer mine ripe & sweet 😋 What about you? 👇🏼 - Both are healthy so eat your nanas 🍌✨🙏🏼 - Disclaimer: don’t use unripe bananas for Nicecream or banana bread 😝 they need to be ripe so they are sweet 😋 By: @vegainsfood #banana  #bananas  #nana 
Easing myself back into lifting after a week off doing any exercise at all. kept it quick and concentrated on form. 1 round 30reps of each 💪🏻 Got me moving before a 4 hour drive up to Edinburgh to the uni open day with my eldest @harriet_carson 😱🏴󠁧󠁢󠁳󠁣󠁴󠁿
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#weighttraining #fitness #femalefitness #stronger#exercise#pressups #squats#fullbodyworkout #personaltrainer #hipthrusts #friday#fitmums
Leg and glute day smashed this morning with 150kg leg press! 💪🏻 now to tidy my messy house 😳
#gluteworkout #hipthrusts #squats #gymsharkwomen #daysoff #gymlife
Definitely not a clique 🦔
Definitely not a clique 🦔
No-bake dark chocolate coconut cream bars! My body is ready. 🥥✨
Credit- @goodful
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#coconut #nobake #healthyrecipes
Get your flex on its Fridayyyy 💪💪
Get your flex on its Fridayyyy 💪💪
#Flashback to the time I was at the gym but not in gym clothes 😝🖤🖤 ... of course I snapped a pic, duh 🤷🏾‍♀️🤷🏾‍♀️
#Flashback  to the time I was at the gym but not in gym clothes 😝🖤🖤 ... of course I snapped a pic, duh 🤷🏾‍♀️🤷🏾‍♀️
My clients have all smashed their workouts so far this week which makes me a happy PT. I even remembered to record Rachel’s epic lower session last night so here’s some clips of her working her 🍑 off. 
We started with resistance band RDLs and slowed the movement right down so she kept tension on her hamstrings. 
Partial reps with wide stance on the leg press focusing on her hamstrings. Rachel is quad dominant so I’m focusing on bringing up her hamstrings. 
Then we moved onto Glute activation before hip thrusts. @racheldean111 is awesome at these and she easily hit her PB last night 👏🏼 Then finished with a superset on the abductor and walking lunges. Her session was finished with a drop set of both the abductor and walking lunges (sorry Rachel 😳) She worked so hard last night and I’m very proud of how hard she worked. 
No one can push you are hard as you’re personal trainer does to help you reach you’re goals 💪🏼🙌🏼. #glutes #personaltrainer #southcoastpowerhouse #gluteworkout #gymworkout #ladiesthatlift #strongwomen #strongnotskinny #hipthrusts #goals #bodyconfident #gymconfident #bestclients #gymfam #weights #getshitdone #starttoday #controlthemovement #kettlebell #bournemouth #lovemyjob #abductormachine #buildthatbooty #bootyburner
My clients have all smashed their workouts so far this week which makes me a happy PT. I even remembered to record Rachel’s epic lower session last night so here’s some clips of her working her 🍑 off. We started with resistance band RDLs and slowed the movement right down so she kept tension on her hamstrings. Partial reps with wide stance on the leg press focusing on her hamstrings. Rachel is quad dominant so I’m focusing on bringing up her hamstrings. Then we moved onto Glute activation before hip thrusts. @racheldean111 is awesome at these and she easily hit her PB last night 👏🏼 Then finished with a superset on the abductor and walking lunges. Her session was finished with a drop set of both the abductor and walking lunges (sorry Rachel 😳) She worked so hard last night and I’m very proud of how hard she worked. No one can push you are hard as you’re personal trainer does to help you reach you’re goals 💪🏼🙌🏼. #glutes  #personaltrainer  #southcoastpowerhouse  #gluteworkout  #gymworkout  #ladiesthatlift  #strongwomen  #strongnotskinny  #hipthrusts  #goals  #bodyconfident  #gymconfident  #bestclients  #gymfam  #weights  #getshitdone  #starttoday  #controlthemovement  #kettlebell  #bournemouth  #lovemyjob  #abductormachine  #buildthatbooty  #bootyburner 
Late gym night and I got everything in for legs and Glutes except these weighted hip thrusts. I couldn’t find anywhere in the gym where I wasn’t thrusting towards a member of the opposite gender 😂 i mean we should probably have dinner or a movie first 😂😂😂 so.. I decided to come home and finish my workout where I could thrust in private 🤷🏻‍♀️#bootyworkout #hipthrusts #homegyms #girlstruggles
Late gym night and I got everything in for legs and Glutes except these weighted hip thrusts. I couldn’t find anywhere in the gym where I wasn’t thrusting towards a member of the opposite gender 😂 i mean we should probably have dinner or a movie first 😂😂😂 so.. I decided to come home and finish my workout where I could thrust in private 🤷🏻‍♀️#bootyworkout  #hipthrusts  #homegyms  #girlstruggles 
🔥] I LOVE this easy chipotle chicken salad and so will you! Bet. Was so good and hearty I even skipped the tortilla for #tacotuesday! 😂 Enjoy with your choice of protein - chicken, tofu, seafood, lean steak or even chickpeas! Make it even heartier by stuffing it in a wrap for #lunch! .
By @fitmencook
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#avocadotoast #avocado
🔥] I LOVE this easy chipotle chicken salad and so will you! Bet. Was so good and hearty I even skipped the tortilla for #tacotuesday ! 😂 Enjoy with your choice of protein - chicken, tofu, seafood, lean steak or even chickpeas! Make it even heartier by stuffing it in a wrap for #lunch ! . By @fitmencook - #avocadotoast  #avocado 
"Kenzie, what keeps you motivated?" Ummmm THIS. 
Real. Hard Earned. Results.
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This picture is the number one reason I started weightlifting. My fitness journey was initially fueled by a lifelong desire to have something I've NEVER had. And I've worked my ass off (see what I did there) everyday for over a year to get it. 
My journey may have started with aesthetics, but I have SO MUCH MORE than that now. ⬇️⬇️⬇️⬇️⬇️
▪energy,  loads more energy
▪improved mental health
▪better mood
▪strength, physically & mentally
▪self love, acceptance, embracing my imperfections
▪more drive to achieve and be successful in both work and personal life
▪stronger bond/relationship with my husband & swolemate🤓
▪setting goals and genuinely sticking to them
▪holding myself accountable for my actions

And the best part is that I EARNED THESE, and so can you. Because you are the only person in control of your life and it's up to you to decide your priorities. If you want something, all you have to do is make it a priority. The rest will fall into place. Just be patient. And if you aren't making it a priority, then it's probably not that important to you. Just sayin.
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#shelifts #weightlifting #gainz #girlswholift #girlswithmuscle #strongwomen #healthyliving #buildyourbody #muscles #flexfriday #fitnessmotivation #fitness #fitgram #fitnessjourney #quads #womenempowerment #legday #bootybootybooty #bodybuildingcom #fitspo #workout #fitlife #livelovelift #bootybuilding #healthandfitness #fitnessjourney #transformation #girlswhosquat #girlswhodeadlift #hipthrusts
"Kenzie, what keeps you motivated?" Ummmm THIS. Real. Hard Earned. Results. ___________________________________ This picture is the number one reason I started weightlifting. My fitness journey was initially fueled by a lifelong desire to have something I've NEVER had. And I've worked my ass off (see what I did there) everyday for over a year to get it. My journey may have started with aesthetics, but I have SO MUCH MORE than that now. ⬇️⬇️⬇️⬇️⬇️ ▪energy, loads more energy ▪improved mental health ▪better mood ▪strength, physically & mentally ▪self love, acceptance, embracing my imperfections ▪more drive to achieve and be successful in both work and personal life ▪stronger bond/relationship with my husband & swolemate🤓 ▪setting goals and genuinely sticking to them ▪holding myself accountable for my actions And the best part is that I EARNED THESE, and so can you. Because you are the only person in control of your life and it's up to you to decide your priorities. If you want something, all you have to do is make it a priority. The rest will fall into place. Just be patient. And if you aren't making it a priority, then it's probably not that important to you. Just sayin. ____________________________________ #shelifts  #weightlifting  #gainz  #girlswholift  #girlswithmuscle  #strongwomen  #healthyliving  #buildyourbody  #muscles  #flexfriday  #fitnessmotivation  #fitness  #fitgram  #fitnessjourney  #quads  #womenempowerment  #legday  #bootybootybooty  #bodybuildingcom  #fitspo  #workout  #fitlife  #livelovelift  #bootybuilding  #healthandfitness  #fitnessjourney  #transformation  #girlswhosquat  #girlswhodeadlift  #hipthrusts 
We all love ourselves a tired face😄
P.s I’m so proud of how those calves look like .
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#squat #hipthrusts #abs #bodybuilding #muscle #weights #lift #cardio #weightlifting #lifting #glutes #eatclean #gains #protein #gym #workout #fit #instafit #bodygoals #powerlifting #strength #girlsthatlift #fitfam #legday #motivation #gymlife #weightloss #fitness #girlswholift
⚠️ Note to self ⚠️
Always choose surfaces where jumping rope wouldn’t seem like a struggle to prevent your ankles from getting twisted lmao
I’m preparing a little full body HIIT workout as we speak, this is just a little sneak peak bc cmon, we gotta give it to the view 🤷🏻‍♀️
NEW UPPER BODY FAVS VIDEO IS OUT 🎥 LINK IN BIO
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#legday #goals #gains #girlswholift #aesthetics #exercise #liftheavy #hypertrophytraining #gymlife #powerlifting #hipthrusts #physique #weightlifting #bench #deadlifting #squats #workhard #bulgariansplitsquats #getlean #fitnessjourney #justlift #jumpingrope #fitinspiration #progress #eatingdisorderrecovery #training #flatstomach #bentoverrow #healthydiet
⚠️ Note to self ⚠️ Always choose surfaces where jumping rope wouldn’t seem like a struggle to prevent your ankles from getting twisted lmao I’m preparing a little full body HIIT workout as we speak, this is just a little sneak peak bc cmon, we gotta give it to the view 🤷🏻‍♀️ NEW UPPER BODY FAVS VIDEO IS OUT 🎥 LINK IN BIO - - #legday  #goals  #gains  #girlswholift  #aesthetics  #exercise  #liftheavy  #hypertrophytraining  #gymlife  #powerlifting  #hipthrusts  #physique  #weightlifting  #bench  #deadlifting  #squats  #workhard  #bulgariansplitsquats  #getlean  #fitnessjourney  #justlift  #jumpingrope  #fitinspiration  #progress  #eatingdisorderrecovery  #training  #flatstomach  #bentoverrow  #healthydiet 
It's #humpday so let's get into an exercise you should be doing if you want that booty to pop!
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· Head tilted back.
· Arms not secured.
· Hips aren't fully extended.
· Make sure your feet aren't too close to your butt.
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VS
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· Maintaining a forward eye gaze.
· Digging arms into bench will help increase strength and total body muscular tension.
· Achieve full hip extension to activate the glutes to the max.
· Ensure vertical shins at the top of the movement.
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#FitnessMotivation #Fitspo #GetFit #GoalSetting #YouCanDoIt #FitnessGoals #TrainHard #NoExcuses #Cardio #FitFam #FitLife #Fitness #FitnessAddict #GetOutside #GetStrong #GymLife #NoPainNoGain #weightlifting #PersonalTrainer #Sweat #exercisetips #WeightTraining #Workout #gym #houston #workouttips #exercise #goodform #hipthrusts
It's #humpday  so let's get into an exercise you should be doing if you want that booty to pop! . ❌ · Head tilted back. · Arms not secured. · Hips aren't fully extended. · Make sure your feet aren't too close to your butt. · VS · ✅ · Maintaining a forward eye gaze. · Digging arms into bench will help increase strength and total body muscular tension. · Achieve full hip extension to activate the glutes to the max. · Ensure vertical shins at the top of the movement. . . . #FitnessMotivation  #Fitspo  #GetFit  #GoalSetting  #YouCanDoIt  #FitnessGoals  #TrainHard  #NoExcuses  #Cardio  #FitFam  #FitLife  #Fitness  #FitnessAddict  #GetOutside  #GetStrong  #GymLife  #NoPainNoGain  #weightlifting  #PersonalTrainer  #Sweat  #exercisetips  #WeightTraining  #Workout  #gym  #houston  #workouttips  #exercise  #goodform  #hipthrusts 
Today is a day of much bloat 😭😭 but off to the gym I go 🤷🏼‍♀️👌🏻 upper A today 😍
Today is a day of much bloat 😭😭 but off to the gym I go 🤷🏼‍♀️👌🏻 upper A today 😍
I have nothing to post so enjoy my story 😂 I tried to flip it but it won’t let me 🤷🏼‍♀️
I have nothing to post so enjoy my story 😂 I tried to flip it but it won’t let me 🤷🏼‍♀️