James & I have been back on track with getting all of our workouts in💪🏼
I LOVE that I can do all my workouts at home, but lately we’ve been doing them at the gym to switch things up & it’s been a lot of fun!
Thankfully, we can stream the workouts from our phones or download them ahead of time!
Working from home is freaking amazing, but I have missed human contact 😅 & trust me I get TONS of that at the gym at 5pm on weekdays 😂 it’s always PACKED
Anywho, BIG NEWS: for the week of Thanksgiving, I’m running a 5-day FREE Bootcamp (with fun Black Friday giveaways/specials on the last day🤩)
Who doesn’t love FREE STUFF?! 🎉🎉🎉 If you want to be a part of it, comment your fav emoji below or send me a DM💁🏼♀️
How To Build Bulky Muscle Vs. Lean Muscle🔥
Tag a friend/ gym partner who needs to see this.
At the end of the day muscle is muscle ! It does not matter if you are a big and hairy troll or a small petite elf, there is no such thing as bulky or toned muscle fibers. There is only muscle.
Whether muscle appears bulky or toned is based on many factors including:
✅ The more muscle you have, the more bulky it looks. In other words, getting bulkier muscles is a matter of building more muscle ( which comes from eating in a caloric surplus & progressive overload in strength training).
✅ The lower your body fat the more definition you see. If you are low body fat and have a 💩ton of muscle it will look more bulky. If you are low body fat and have an athletic amount of muscle, it will look more toned. If you are low body fat and have little-to-no muscle because you do not lift you need to start lifting immediately.
Many people say “I want to get stronger be am nervous about getting bulky, what should I do?”
Valid question and it is important to remember.
▶️▶️ Getting bulky is *really* hard. It takes years of lifting progressively heavier weight and eating more food. You will not get bulky from a few extra pounds on your squat. In general. if you are not eating to get big, you will not get big.
▶️▶️ Some say it is impossible for women to get bulky because they do not have as much testosterone as men. The truth is .. Yes women can get bulky. And if a woman wants to get bulky then by all means go for it. However, it is also fine that a woman does not want to get bulky and that is also just as fine. Depends on Diet and consistent progressive overload with strength training
Now go lift heavy shit!
I’m not ready for fall to be over! Fall is my favorite time to run and the weather is already changing into a dark, icy, cold winter... I don’t mind running in the cold, but this grey and ice are not ideal. I need a few more weeks of 40-50° weather without snow. I’m sure I’m not alone here! Anyone else pissed we are already at 22° and snow?! .
🔥Cardio or Strength Training for Fat Loss🔥
Follow @dancudes for the best nutrition and workout tips on Instagram!
So, there is always this debate as to which form of exercise is more beneficial than the other especially in terms of fat loss. You have the meatheads who say that cardio sucks and you should only be lifting heavy weights, but then you also have the traditional way of thinking where the more cardio you do the more benefit you gain. Well truthfully both cardio and strength training deserve a spot in your workout regimen. I don't care who you are or what you do there are benefits to both forms of training that everyone can gain. I think excessive amounts of either and neglecting the other will not lead to optimal results. Simply put, both serve their purpose. While cardio will benefit cardiovascular and cardiorespiratory health while also burning calories to help put you in a caloric deficit through exertion, strength training is important for musculoskeletal health, strength, and performance not to mention building lean muscle will increase fat loss ability and potential as that new muscle is a calorie-burning machine. So, as you can see, both serve their purpose from a health perspective and a fat loss perspective and both should have a place in your workout regimen.
Sporting an angry face but very satisfied with todays pump 💪💯
Make sure you head to the link in my bio and check out my range of ebooks and online coaching programmes to suit all goals and lifestyles at an extremely affordable price! 🔥🔥
Are you doing these right? 🤔
Yes, this is a back extension machine, but It can definitely be used for targeting your Hammies and Glutes!
🔷 I personally love using this machine to strengthen my posterior chain. It’s an amazing exercise if done correctly, and is a killllerrrrr finisher to any lower body workout.
@denisajanoxo demonstrates some common mistakes made when trying to isolate the hamstrings and glutes.
1️⃣ Keep back straight. Maintain the natural curve in your lower back.
2️⃣ When you’re in the bottom position, think of pushing your hips into the machine, instead of “just lifting up”.
3️⃣ Squeeze glutes at the top, and come down slowly.
4️⃣ Repeat for 12-20 reps for sets of 3-5.
(Feel free to hold a dumbbell/plate at the chest or holding it with your hands for y’all experienced gym go-ers)
Give this a try during your next workout, film and tag me on your story, and I’ll shout you out.
Talk soon ❤️
Full body workout that will show substantial results in a short period of time ‼️MOST IMPORTANTLY! The food that you eat MATTERS! It’s not all about eating a lot it’s about eating the right food for the certain routines that you do if you want to bulk make sure to get all of you meats, beans and nuts daily🔥💪WE WANT TO SEE YOU GROW SEND IN YOU JOURNEY 😍🤩TO BE FEATURED ON OUR PAGE❤️💪TAG A FRIEND 😍#fitness#gymshark#instafitfam#leggingsarepants#miracle#success#fit#workout#work
Looking for a way to start being healthier and don’t know where to start? We have exactly what you need to nourish your body! ⠀⠀⠀
We are excited to announce that we have partnered up with FresHouse to offer you the chance to win ANY six of their 16oz Juices and an Açai Bowl. That is a value of $90 and jammed pack with wholesome and nutritious ingredients for your body!
How to Enter
❀ Follow @freshouse.juicebar, @torontodateideas & @itsdianato
❀ Like this photo (and a few others if you like 😉)
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Giveaway ends NOVEMBER 16TH. Winner will be announced via Story and contacted through DM. We will be checking to see all the rules are followed. Happy tagging and good luck 💕
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Shantel just making sure we stayed in the game while she was gone. 🤨
• single leg glute bridges
• bridge pulses
• reverse stability lunges
• 6 Bulgarian split squats
• 3 Bulgarian split jump squats • 20 jumping lunges
2 x • 15 overhead walking lunges
3 x • 6 slow squats
• 10 jump squats
• 6 jump lunges to jump squat
📷 @shantelmendezz 👯♀️ @isabellouise_