Order by midnight, Thursday December 20th to receive a physical Ratio Gift Certificate on or before Christmas Eve (continental US only). For the ultimate stocking stuffer. Procrastinators can order an email gift certificate any time. Follow the link in our profile to get one today 🎄
When it’s week 1 of your volume cycle but the RPEs on your last sets are 8s instead of 10s.
What’s happening?! 🐣
Primer with 142.5kg
Pausies with 112.5kg
Block pulls with 137.5kg
Honestly I’ve been so bad with working out and eating right these last few weeks. Starting to prep to do @marillewellyn at home guide, but I’ll probably be doing some at the gym honestly. Just need to get back at it! (After graduation!!) #fitness#fitgirl#prep
1st exercise Smith Squat
4 plates a side x 8
2.5 plates a side x 12
Ended last year off season at 5 plates a side x 8. Time to smash that. -
With a nerve issue still in my scspula, I prefer these where I can brace neck into pad and focus on legs doing the work. Slow and steady.
Post workout Christmas Work Party dinner to enjoy now 😎
Athlete / Educator @trainedbyjp
@youthrevisitedpharmacy @mofobodymechanic for private blood work and health consultation
Nordic Hamstring Curl❗️
This exercise is worth its weight in gold when it comes to hamstring development, strength and injury prevention. For most they get scared seeing the exercise done first time, but the truth is, it’s a fantastic exercise that beats any leg curl movement hands down
The exercise is primarily eccentric based (lengthening phase of a muscle) which will rapidly increase hamstring strength, posterior-chain bolstering and increased injury prevention
Due to the effects this exercise can have to your posterior-chain, it’s very common to see your squat and deadlift form rapidly improve. Stability, speed and strength through the movement will increase, as well as better hamstring health and recovery after training
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If you are interested in receiving or learning more about PEP or PrEP, contact us today and we will help!
A journey is personal and most people truly don’t understand the reason why you are “your journey!” That’s okay because the only person that will benefit from my journey is ME - because I’m the one that faces the challenges. I’m the one that learns to overcome obstacles and grinds day in and day out! So no explanation is needed to anyone 🤭 Last year, I worked my ace off for the best body of my adult life, but 2019 is going to blow it out of the water 🥰 #prep#npc#fitness#fitmom#myjourney#mypath#reflection#thoughts#letsdoit#lift
Sure look it’s a #throwback 🙋🏻♀️ .
When I put my mind to it, I keep my head down, do what needs to be done, focus on my goal ....there is no stopping me. I give it 110%
No matter what you want to achieve in life give it that dedication. Set goals and go smash them 💪🏽 .
My aim -> be better than I was the last time #photoshoot#prep#dedication#motivation#workinprogress
Our #Iconic Squad, 3 Best Friends⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐Self Tan Eraser, followed by ⭐Tanning Lotion, touched up with ⭐Airbrush Body Bling ⭐⠀⠀⠀⠀⠀⠀⠀⠀⠀
Shop online at Iconicbronze.ie, in Penney's, or your nearest stockist 💜⠀⠀⠀⠀⠀⠀⠀⠀⠀
7 GLUTE HOME EXERCISES 🤩🔥 Recommended Resistance Bands @sculptlifestyle💚
◾️ VIDEO 1: Try to only lift your leg while your hip is still. 10 x 4 sets. .
◾️ VIDEO 2: Deadlifts. Important to squeeze your glutes in the top of the movement, notice how I touch my hands with my hip without arching my back. To failure x 4 sets. .
◾️VIDEO 3: Side to side squats. Go deep and make sure your knees are fixed, press them out during the whole movement. To failure x 4 sets. .
◾️ VIDEO 4: Straight legs and face your head down. Press your legs out from your body as much as possible to get maximum tension in your glutes. 15 x 4 sets. .
◾️ VIDEO 5: Same instructions as the previous video but this time - press your feet out instead. 15 x 4 sets. .
◾️ VIDEO 6: Bulgarian splits. Your front leg should be in 90 degrees and the band straight against the leg when you’re going up. 15 x 3 sets. .
◾️ Video 7: It’s all about the pump. Do short reps and down arch your back too much. To failure x 3 sets each leg.
TAG YOUR FRIEND AND DO IT AT HOME TOGETHER 🤩❤️ Good luck!
Credit @deniceemoberg #fitness#fitfam#fitspo#motivation#workout#workoutvideo#legday#gym#gymwear#leggings#abs#diet#prep#bodybuilding#aesthetics#gains#gainz#nutrition#healthy#physique#girlswholift#tutorial
Hey boo!!! Just me interrupting your newsfeed to remind you to GIVE BACK this holiday season!! .
If you’re looking for a way to do so I’m still taking donations: Hats, scarves, gloves, blankets, socks, water bottles, granola bars, fruit snacks, tuna & cracks... anything and everything will make a difference!! .
I’ll be at Trident today if you’d like to drop off some items or I can come to you!!! .
When you DO GOOD you FEEL GOOD!! 💛
Three years ago I was just as heavy as Santa! I spent my first year exhausting myself with cardio and under-eating because I did not understand calories or macros or how to lose fat but build muscle. I was always disappointed when the number on the scale never seemed to change. Once I understood the importance of nutrition and how you can actually lose weight with the correct foods and not have to exhaust yourself in the gym I went from 209lbs to now 125lbs! I never would have thought I would weigh less now than what I did before I had my son but now the numbers on the scale do not even phase me any more. I am amazed at my own accomplishment and just hope one day I will follow in my dad's footsteps and train for the stage!
4 Weeks left before the New Year! My fitness and meal plans include PREPPED MEALS!