an online Instagram web viewer

#squatfordays medias

Photos

NEW PR today - 105 KG 
This video contains the second set of 105 KG.

A little exhausted and still slightly afraid about the weight, i wasnt fully able to bend as deep as I would normally do.

Important now, is to bend more frequently with more weights and less reps to get used to the amount of weights,

Because, and definitely in my case, most of the time its all about the miniset.

#healthylifestyle #Fitnessmotivator #fitaddict #fitmotivation #fitmodel #fitnessmodel #fitsporation #fitspo #fitfreak #shesquats #shelifts #squat #squatfordays #lunges #absfordays #girlswithabs #classicbodybuilding #burnfat #metabolism #melanin #fitgirl #melaninspiration #fitvideos #personalrecord #powerlifting #fitspiration #girlswhosquat #fitdutchies #fitanddutch
NEW PR today - 105 KG This video contains the second set of 105 KG. A little exhausted and still slightly afraid about the weight, i wasnt fully able to bend as deep as I would normally do. Important now, is to bend more frequently with more weights and less reps to get used to the amount of weights, Because, and definitely in my case, most of the time its all about the miniset. #healthylifestyle  #Fitnessmotivator  #fitaddict  #fitmotivation  #fitmodel  #fitnessmodel  #fitsporation  #fitspo  #fitfreak  #shesquats  #shelifts  #squat  #squatfordays  #lunges  #absfordays  #girlswithabs  #classicbodybuilding  #burnfat  #metabolism  #melanin  #fitgirl  #melaninspiration  #fitvideos  #personalrecord  #powerlifting  #fitspiration  #girlswhosquat  #fitdutchies  #fitanddutch 
Working out with a bestie always makes fitness more fun! #fitlife #sweatonceaday #megaformer (📷 @duytakesphotos)
“October Member of the Month” OMG 🤪 Not the most flattering pic but Squatting this low is so HUGE for me! Check out my FB page for my interview questions. I’m VERY PROUD OF ME and owe this endurance to all of YOU that follow and encourage me to keep going!!! #sograteful #thejourneycontinues #SUPERDOODSPOWER #ilovesquatting #ilovemybox #ilovecrossfit #squatfordays #talhasagoal
Today was my breakdown... This injury is really beating the drive, determination, and fight out of me. I am so bored of the same movements over and over. Working out has become more of a chore than enjoyment. And injury is so much more than the physical pain, I think we forget about the mental battle. I am currently losing the mental battle... Here's to hoping the stars, or tides, or seasons, or whatever is affecting this mental state, changes soon!
.
#injuryrecovery #pain #anger #learnfromourinjuries #mentalbattle #changingofthetides #changingofthestars #changingoftheseasons #olympicweightlifting #olympiclifting #weightlifting #liftingweights #liftheavyshit #squats #squatfordays #snatch #cleanandjerk #jerkblocks #liftingstraps #rogue #roguefitness #homegym #idaho #buhl #countryliving #fightforit #getyourmindright #deepbreath #youknowwhattodo
Today was my breakdown... This injury is really beating the drive, determination, and fight out of me. I am so bored of the same movements over and over. Working out has become more of a chore than enjoyment. And injury is so much more than the physical pain, I think we forget about the mental battle. I am currently losing the mental battle... Here's to hoping the stars, or tides, or seasons, or whatever is affecting this mental state, changes soon! . #injuryrecovery  #pain  #anger  #learnfromourinjuries  #mentalbattle  #changingofthetides  #changingofthestars  #changingoftheseasons  #olympicweightlifting  #olympiclifting  #weightlifting  #liftingweights  #liftheavyshit  #squats  #squatfordays  #snatch  #cleanandjerk  #jerkblocks  #liftingstraps  #rogue  #roguefitness  #homegym  #idaho  #buhl  #countryliving  #fightforit  #getyourmindright  #deepbreath  #youknowwhattodo 
Paused #Deathlifts 😲- 140/309lbs 4x2 AFTER #Squats- 112.5kg/248lbs using a combo of #eaglegrip/#suicidegrip to relieve my elbows, they feel ok!🤞(last two sets of each lift shown) 
Omg I need that Thera-gun on my legs and ass! Legs still tight from deadlifts last Friday and a tight ass from bench yesterday....so not the best state to cope with this heavy lot 😬 better than expected especially deadlifts after squats! 😰#CJBstrong #coachingforthewin #thegainzprogram
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ coached by @c_j_barney enquiries email callumbarney@gmail.com
.
.
.
.
.
#savage #digdeep #digdeeper #hustle
#lifteatsleeprepeat #grind #deadlifts #sumodeadlift #squatfordays #muscle #squatbenchdeadlift #strengthathlete #strengthcoach #strong #StrongWomen #powerlifting #powerliftingwomen #gwpl 
#girlswithmuscle #girlswholift #fitness
Paused #Deathlifts  😲- 140/309lbs 4x2 AFTER #Squats - 112.5kg/248lbs using a combo of #eaglegrip /#suicidegrip  to relieve my elbows, they feel ok!🤞(last two sets of each lift shown) Omg I need that Thera-gun on my legs and ass! Legs still tight from deadlifts last Friday and a tight ass from bench yesterday....so not the best state to cope with this heavy lot 😬 better than expected especially deadlifts after squats! 😰#CJBstrong  #coachingforthewin  #thegainzprogram  ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ coached by @c_j_barney enquiries email callumbarney@gmail.com . . . . . #savage  #digdeep  #digdeeper  #hustle  #lifteatsleeprepeat  #grind  #deadlifts  #sumodeadlift  #squatfordays  #muscle  #squatbenchdeadlift  #strengthathlete  #strengthcoach  #strong  #StrongWomen  #powerlifting  #powerliftingwomen  #gwpl  #girlswithmuscle  #girlswholift  #fitness 
Lots of people think the only way to progress with training is to up your weights... I personally like to challenge myself by changing up my reps ranging from high reps, moderate reps, low reps, rep holds and rep pulses! 🏋🏽‍♀️💪🏼🍑💥
————————
#squatqueen #squatfordays #squatlow #squats #squatsbooty #nosquatnobooty #lowbarsquat #fitnessgirl #fitnessmotivation #fitnessjourney #gymgirl #gymlife #gymqueen #fitfam #buildnotbought #healthylifestyle #personaltrainer #personaltraining #bootymaker #fitnessfairy #healthyhappyclubpt
Lots of people think the only way to progress with training is to up your weights... I personally like to challenge myself by changing up my reps ranging from high reps, moderate reps, low reps, rep holds and rep pulses! 🏋🏽‍♀️💪🏼🍑💥 ———————— #squatqueen  #squatfordays  #squatlow  #squats  #squatsbooty  #nosquatnobooty  #lowbarsquat  #fitnessgirl  #fitnessmotivation  #fitnessjourney  #gymgirl  #gymlife  #gymqueen  #fitfam  #buildnotbought  #healthylifestyle  #personaltrainer  #personaltraining  #bootymaker  #fitnessfairy  #healthyhappyclubpt 
FULL DISCLOSURE 🚨
.
This is long but pure and honest advice for anyone who wants more energy or asks me “how do you always seem to have energy?”
.
As the week comes to an end I feel the need to share and in a way give a shout out (if that’s even a thing) to the power of #nutrition and #exercise. This week, to name a few things, consisted of 50+ hours of an active work week, 5:30 AM workouts, 🏐 games, ⚽️ games, date night ❤️ with the hubby, 2 birthday parties, 1 field trip, fun times with kiddos and their cousins, food prepping, and so much more... All that to say, it was an intense #mompreneur week... And the fact that I don’t feel exhausted but rather energized, happy, and ready for more is majority in part because of “turbo” energy I get from the way I eat and workout.
.
I’m telling you, if you do those 2 things right and make sleep a priority (as in, give up the late night Netflix marathons, lol) you will have more energy than coffee can ever give you! I don’t get to perform all 3 things (nutrition, exercise, and sleep) perfectly every week, I work to improve and sustain every day but damn, when I do, I feel empowered beyond belief.
.
So take time today to prep yourself for a #turbo week! You have the power to #liveyourbestlife EVER!! 👊🏽💗👊🏽
.
I’m always here to help, I love to share what I know when it comes to eating #paleo,  #functionaltraining workouts, healthy sleep habits, entrepreneurship, and all that Jazz... So DM if I can ever help! Much Love to all for a kick a$& week. 💪🏽
FULL DISCLOSURE 🚨 . This is long but pure and honest advice for anyone who wants more energy or asks me “how do you always seem to have energy?” . As the week comes to an end I feel the need to share and in a way give a shout out (if that’s even a thing) to the power of #nutrition  and #exercise . This week, to name a few things, consisted of 50+ hours of an active work week, 5:30 AM workouts, 🏐 games, ⚽️ games, date night ❤️ with the hubby, 2 birthday parties, 1 field trip, fun times with kiddos and their cousins, food prepping, and so much more... All that to say, it was an intense #mompreneur  week... And the fact that I don’t feel exhausted but rather energized, happy, and ready for more is majority in part because of “turbo” energy I get from the way I eat and workout. . I’m telling you, if you do those 2 things right and make sleep a priority (as in, give up the late night Netflix marathons, lol) you will have more energy than coffee can ever give you! I don’t get to perform all 3 things (nutrition, exercise, and sleep) perfectly every week, I work to improve and sustain every day but damn, when I do, I feel empowered beyond belief. . So take time today to prep yourself for a #turbo  week! You have the power to #liveyourbestlife  EVER!! 👊🏽💗👊🏽 . I’m always here to help, I love to share what I know when it comes to eating #paleo , #functionaltraining  workouts, healthy sleep habits, entrepreneurship, and all that Jazz... So DM if I can ever help! Much Love to all for a kick a$& week. 💪🏽
Sumo box squats on a peachy Sunday night 🍑
.
.
.
I’ve been lifting later during the day and my workouts are feeling way better! Even though energy levels are not the highest, I’ve been pretty pumped because 6 WEEKS OUT & I’m also flying to San Diego this week. 😍 Excited to meet new people over there & explore the area. If you have any recommendations DM me!
.
.
Hope you all have an amazing week ahead of you 💫 💫
.
.
Ps: just when I thought @jmihalyfit training programs couldn’t get any worse, they did ☠️ Let’s hope I survive these next 4 weeks...
Sumo box squats on a peachy Sunday night 🍑 . . . I’ve been lifting later during the day and my workouts are feeling way better! Even though energy levels are not the highest, I’ve been pretty pumped because 6 WEEKS OUT & I’m also flying to San Diego this week. 😍 Excited to meet new people over there & explore the area. If you have any recommendations DM me! . . Hope you all have an amazing week ahead of you 💫 💫 . . Ps: just when I thought @jmihalyfit training programs couldn’t get any worse, they did ☠️ Let’s hope I survive these next 4 weeks...
You’ll always catch me in workout clothes!! Every once on a while I’ll get dressed up but I’m a gym clothes kinda girl!! 💁🏻‍♀️🤷🏻‍♀️ #Nike #LegsForDays #PuttingInWork #hustleformuscle #fitlatina #fitlife #fitlifestyle #nopainnogain #workingonmyfitness #gottakeeppushing #nevergivingup #workout #gettingthatbooty #bootyfordays #latinabooty #strongladies #Beauty #beautifulatina #fitness #IWorkOut #Squatfordays #girlswholift  #BodyOnPoint #BeautifulLatina #tattedlatina #Latina #motivation #squats #gym #fitbitch 👸🏻
You’ll always catch me in workout clothes!! Every once on a while I’ll get dressed up but I’m a gym clothes kinda girl!! 💁🏻‍♀️🤷🏻‍♀️ #Nike  #LegsForDays  #PuttingInWork  #hustleformuscle  #fitlatina  #fitlife  #fitlifestyle  #nopainnogain  #workingonmyfitness  #gottakeeppushing  #nevergivingup  #workout  #gettingthatbooty  #bootyfordays  #latinabooty  #strongladies  #Beauty  #beautifulatina  #fitness  #IWorkOut  #Squatfordays  #girlswholift  #BodyOnPoint  #BeautifulLatina  #tattedlatina  #Latina  #motivation  #squats  #gym  #fitbitch  👸🏻
スクワットチャレンジ28日目

今日はお休み。体重は85.4kg。絶賛リバウンド中。痩せる。朝食は#松屋 の#プレミアム牛めし 。夕食は、#オリーブオイル鯖 と#マカロニサラダ 
#squat #squats #squatchallenge #squatfordays #mybodymake #bodymake #fitnessmotivation #スクワット #スクワットチャレンジ #今日はお休み
スクワットチャレンジ28日目 今日はお休み。体重は85.4kg。絶賛リバウンド中。痩せる。朝食は#松屋  の#プレミアム牛めし  。夕食は、#オリーブオイル鯖  と#マカロニサラダ  #squat  #squats  #squatchallenge  #squatfordays  #mybodymake  #bodymake  #fitnessmotivation  #スクワット  #スクワットチャレンジ  #今日はお休み 
What is a Hip Hinge?
- -
📚A hip hinge is a posterior weight shift through the hip joint.  It’s a sagittal plane moment where the hips become the axis between the upper and lower extremity through a NEUTRAL SPINE. Hip hinge is the basis for most hip movements. -
-
"Hip hinge is a movement pattern that allows you to maximally load the hips

If you want to truly load the hips then you have to know how to hip hinge.  The hip hinge is a hip dominant movement that is the basis for most athletic movements.  Sure, there needs to be a baseline level of strength at the hip joint.  But you can’t really think clamshells and side steps are going bring your patients back to their highest activity level.

Even if your patient isn’t an athlete, they need to hip hinge.  Everyone has to do it, and has been able to do it at least at one point of their life (it’s part of the developmental progression). Furthermore, it’s used for basic life movements.  The hip hinge is how you should be picking objects off the ground, it’s how you should go from sit to stand, it’s how you should move furniture, it’s how you should do most activities throughout the day." -Aaron Swanson
-
-
HIT THE ❤ IF THIS HELPS !!
-
-
-
-
#hiphinge #squat #squatfordays #warmup #strengthandconditioning #bodybuilding #crossfit #crossfitgames #squatting #glutes #quads #hamstring #stretch #flexible #prehab #rrehab #physio #fitness #chiro #fitspo #fitfam #healthy #injury #pain #yoga #powerlifting #deadlift #toetouch #bendy #Thalia#
What is a Hip Hinge? - - 📚A hip hinge is a posterior weight shift through the hip joint. It’s a sagittal plane moment where the hips become the axis between the upper and lower extremity through a NEUTRAL SPINE. Hip hinge is the basis for most hip movements. - - "Hip hinge is a movement pattern that allows you to maximally load the hips If you want to truly load the hips then you have to know how to hip hinge. The hip hinge is a hip dominant movement that is the basis for most athletic movements. Sure, there needs to be a baseline level of strength at the hip joint. But you can’t really think clamshells and side steps are going bring your patients back to their highest activity level. Even if your patient isn’t an athlete, they need to hip hinge. Everyone has to do it, and has been able to do it at least at one point of their life (it’s part of the developmental progression). Furthermore, it’s used for basic life movements. The hip hinge is how you should be picking objects off the ground, it’s how you should go from sit to stand, it’s how you should move furniture, it’s how you should do most activities throughout the day." -Aaron Swanson - - HIT THE ❤ IF THIS HELPS !! - - - - #hiphinge  #squat  #squatfordays  #warmup  #strengthandconditioning  #bodybuilding  #crossfit  #crossfitgames  #squatting  #glutes  #quads  #hamstring  #stretch  #flexible  #prehab  #rrehab  #physio  #fitness  #chiro  #fitspo  #fitfam  #healthy  #injury  #pain  #yoga  #powerlifting  #deadlift  #toetouch  #bendy  #Thalia #
Form is getting better and better! I am so shocked that just two weeks ago I WASNT EVEN SQUATTING THE BAR.
Pushing past the mental hurdles can unleash strength you didn’t know you had. #gym #swole #gymlife #fit #fitness #squats #legday #peach #girlswholift #powerlifting #stronglifts5x5 #stronglifts #fitfam #fitcouple#squatfordays #bootybootybooty #glutes
Great day helping out at the British Junior Powerlifting Championship with Team PFN 💪🏻
.
Some insane numbers going up! Looking forward to seeing what’s in store for tomorrow 👀👀
.
.
.
.
.
.
#teampfn #teamwork #squat #backsquat #squatfordays #legday #stronglegs #gainz #hybridperformancemethod #lookliftmove #sixpack #abs #girlswithabs #girlswithmuscle #strongnotskinny #strength #stronggirls #strengthtraining #hybridAF #stronglegs #powerlifting #fitspo #instafit  #powerliftinggirls #britishpowerlifting #sbd
Great day helping out at the British Junior Powerlifting Championship with Team PFN 💪🏻 . Some insane numbers going up! Looking forward to seeing what’s in store for tomorrow 👀👀 . . . . . . #teampfn  #teamwork  #squat  #backsquat  #squatfordays  #legday  #stronglegs  #gainz  #hybridperformancemethod  #lookliftmove  #sixpack  #abs  #girlswithabs  #girlswithmuscle  #strongnotskinny  #strength  #stronggirls  #strengthtraining  #hybridAF  #stronglegs  #powerlifting  #fitspo  #instafit  #powerliftinggirls  #britishpowerlifting  #sbd 
スクワットチャレンジ27日目

今日は230回。体重は87.5kg。繁忙期で50回程度の日々が続いたため、久しぶりの更新。絶賛リバウンド中。痩せる。昼食は#松屋 の#プレミアム牛めし 。夕食は、#mcdonalds の#グランクラブハウス 。しかも#夜マック 。痩せる。

#squat #squats #squatchallenge #squatfordays #mybodymake #bodymake #fitnessmotivation #スクワット #スクワットチャレンジ #今日は230回 #🍔
スクワットチャレンジ27日目 今日は230回。体重は87.5kg。繁忙期で50回程度の日々が続いたため、久しぶりの更新。絶賛リバウンド中。痩せる。昼食は#松屋  の#プレミアム牛めし  。夕食は、#mcdonalds  の#グランクラブハウス  。しかも#夜マック  。痩せる。 #squat  #squats  #squatchallenge  #squatfordays  #mybodymake  #bodymake  #fitnessmotivation  #スクワット  #スクワットチャレンジ  #今日は230回  #🍔
Saturday+Things to do = Early wake up call ⏰
.
.
I would never pass up a leg day 🏋️
So grateful to be a morning person 🤣😂
.
.
.
#squatfordays #ilovemygymtime #lovetheweekends #24hoursinaday
WHO LOVES LEG DAY? I LOVE LEG DAY! 🙌🏼🏃🏽‍♀️ But what I don't love is how hard it is to sit down after a good leg sesh 🤣 Nothing some post-training stretches can't fix, thanks to @joetherapy for the easy peasy way to release tension in the hammies! #fitcollegestudent #megzivkofit 
#Repost @joetherapy
・・・
The Hamstring Stretch 🏃
-
Here's another one of my favs. Give it a go go go👇👇
-
How to perform this Hamstring Stretch!
-
1️⃣ Lay on the ground face up.
2️⃣ Keep one leg straight, Low Back flat and chin tucked.
3️⃣ Bring one knee to around hip level.
4️⃣ Grab the hamstring to hold it in place.
5️⃣ Straighten the leg
🔁 Repeat.
-
😍I love this Stretch so tag someone who might love/need it too!
-
🎵 Martin Garrix & Troye Sivan - There for you (LIONE Remix)
-
#joetherapy #sqaut #squatfordays #warmup #strengthandconditioning #bodybuilding #crossfit #crossfitgames #squatting #glutes #quads #hamstring #stretch #flexible #prehab #rehab #massage #physio #fitness #chiro #fitspo #fitfam #healthy #injury #pain #yoga #powerlifting
WHO LOVES LEG DAY? I LOVE LEG DAY! 🙌🏼🏃🏽‍♀️ But what I don't love is how hard it is to sit down after a good leg sesh 🤣 Nothing some post-training stretches can't fix, thanks to @joetherapy for the easy peasy way to release tension in the hammies! #fitcollegestudent  #megzivkofit  #Repost  @joetherapy ・・・ The Hamstring Stretch 🏃 - Here's another one of my favs. Give it a go go go👇👇 - How to perform this Hamstring Stretch! - 1️⃣ Lay on the ground face up. 2️⃣ Keep one leg straight, Low Back flat and chin tucked. 3️⃣ Bring one knee to around hip level. 4️⃣ Grab the hamstring to hold it in place. 5️⃣ Straighten the leg 🔁 Repeat. - 😍I love this Stretch so tag someone who might love/need it too! - 🎵 Martin Garrix & Troye Sivan - There for you (LIONE Remix) - #joetherapy  #sqaut  #squatfordays  #warmup  #strengthandconditioning  #bodybuilding  #crossfit  #crossfitgames  #squatting  #glutes  #quads  #hamstring  #stretch  #flexible  #prehab  #rehab  #massage  #physio  #fitness  #chiro  #fitspo  #fitfam  #healthy  #injury  #pain  #yoga  #powerlifting 
Day 72 complete💥 
I googled weightlifter squat technique’s today. I wanted to change it up from the body pump bar technique that everybody hates me doing😜 I’m a little slow & shaky focusing on trying to keep my chest up and knees going out & not forward but I got my 10mins done! Swipe for instructions👉🏼👉🏼
28 days to go👍🏼 #100daysof10minsquats
Day 72 complete💥 I googled weightlifter squat technique’s today. I wanted to change it up from the body pump bar technique that everybody hates me doing😜 I’m a little slow & shaky focusing on trying to keep my chest up and knees going out & not forward but I got my 10mins done! Swipe for instructions👉🏼👉🏼 28 days to go👍🏼 #100daysof10minsquats 
Figured I'd give ya something for #squatober Apparently it's a thing. 4 @ 365 honestly didn't feel as easy as it should have. Thank God for deload weeks in the near future. •
•
#C4eliteperformance #fitnessaddict #fitgram #squat #legday #quads #glutes #squatfordays #buildabooty #strong #strengthtraining #powerlifting #motivation #muscle #beardgang #workout
| 𝙎𝙞𝙣𝙜𝙡𝙚 𝙇𝙚𝙜 𝙎𝙦𝙪𝙖𝙩 𝙋𝙧𝙤𝙜𝙧𝙚𝙨𝙨𝙞𝙤𝙣 |⠀ Follow up post from yesterday. Check out this progression to get your single leg squats on point!⠀
⠀
𝗦𝗶𝗻𝗴𝗹𝗲 𝗹𝗲𝗴 𝘀𝗾𝘂𝗮𝘁 𝘁𝗼 𝘁𝗵𝗲 📦 ⠀
⠀
𝘖𝘯𝘦 𝘥𝘰𝘸𝘯, 𝘵𝘸𝘰 𝘶𝘱- focus on controlling the decent and building stability on one leg.⠀
⠀
𝘛𝘸𝘰 𝘥𝘰𝘸𝘯, 𝘰𝘯𝘦 𝘶𝘱- focus on maintaining balance as your drive out of the bottom of the squat.⠀
⠀
𝘖𝘯𝘦 𝘥𝘰𝘸𝘯, 𝘰𝘯𝘦 𝘶𝘱 - time to put it together.⠀
⠀
𝘖𝘯𝘦 𝘶𝘱, 𝘰𝘯𝘦 𝘥𝘰𝘸𝘯 𝘸/ 𝘯𝘰 𝘣𝘰𝘹/𝘣𝘦𝘯𝘤𝘩- same concept but now without the 📦 to pause on between the eccentric and concentric portions of the lift.⠀
⠀
☝🏻give this a try and let me know what you think⠀
⠀
𝘔𝘰𝘷𝘦 𝘔𝘰𝘳𝘦, 𝘍𝘦𝘦𝘭 𝘉𝘦𝘵𝘵𝘦𝘳⠀⠀
⠀
-𝘓𝘰𝘨𝘢𝘯 𝘋𝘦𝘳𝘰𝘪𝘯 -⠀ ⠀
| 𝙎𝙞𝙣𝙜𝙡𝙚 𝙇𝙚𝙜 𝙎𝙦𝙪𝙖𝙩 𝙋𝙧𝙤𝙜𝙧𝙚𝙨𝙨𝙞𝙤𝙣 |⠀ Follow up post from yesterday. Check out this progression to get your single leg squats on point!⠀ ⠀ 𝗦𝗶𝗻𝗴𝗹𝗲 𝗹𝗲𝗴 𝘀𝗾𝘂𝗮𝘁 𝘁𝗼 𝘁𝗵𝗲 📦 ⠀ ⠀ 𝘖𝘯𝘦 𝘥𝘰𝘸𝘯, 𝘵𝘸𝘰 𝘶𝘱- focus on controlling the decent and building stability on one leg.⠀ ⠀ 𝘛𝘸𝘰 𝘥𝘰𝘸𝘯, 𝘰𝘯𝘦 𝘶𝘱- focus on maintaining balance as your drive out of the bottom of the squat.⠀ ⠀ 𝘖𝘯𝘦 𝘥𝘰𝘸𝘯, 𝘰𝘯𝘦 𝘶𝘱 - time to put it together.⠀ ⠀ 𝘖𝘯𝘦 𝘶𝘱, 𝘰𝘯𝘦 𝘥𝘰𝘸𝘯 𝘸/ 𝘯𝘰 𝘣𝘰𝘹/𝘣𝘦𝘯𝘤𝘩- same concept but now without the 📦 to pause on between the eccentric and concentric portions of the lift.⠀ ⠀ ☝🏻give this a try and let me know what you think⠀ ⠀ 𝘔𝘰𝘷𝘦 𝘔𝘰𝘳𝘦, 𝘍𝘦𝘦𝘭 𝘉𝘦𝘵𝘵𝘦𝘳⠀⠀ ⠀ -𝘓𝘰𝘨𝘢𝘯 𝘋𝘦𝘳𝘰𝘪𝘯 -⠀ ⠀
So, I am becoming a personal trainer! -
💃
This is something I have wanted to do for so long but never really had the courage  and never truly believed in myself. I thought that I could never work in the the fitness industry because that was just “not for me” - what the hell does that even mean?! -
💃
I was putting myself down before I was giving myself a chance. I felt extremely unfulfilled in life, felt I wasn’t doing anything meaningful and wasn’t being true to myself. -
💃 
I started the year off feeling really lost but so hungry for more and I was determined to make a change! I did a lot of self reflecting, a lot of self love (which I neglected for a loooong time) and started being truthful with myself. It hasn’t been an easy year at all, it’s actually been the hardest - but I have learnt so much about myself and grown an incredible amount. -
💃
By the middle of this year, I resigned from my desk job, not to pursue a fitness career  but for personal reasons - which did not pan out, but I believe everything happens for a reason because it has led me here. -
💃
I decided it was about time to focus on me and what I truly wanted. I decided it’s time I believe in myself, go after my passion and fulfill my dreams in the fitness industry. -
💃
So, here I am, this is only the beginning of my new journey. I am so grateful for this opportunity and so damn proud of myself! Throughout all the challenges, losses and self doubt - I pushed through and fought for myself and that shows me how much courage I have! I got myself here and I am so glad I started believing in myself - it was the best thing I could have done for me. So, remember to believe in yourself, fight for yourself and chase those dreams baby! -
💃 
Here’s to a new journey of self discovery, wearing workout clothes all day, err’yday and muscle gainzzzz! 🤪 
#stephstips #lifeguidancetips #lifetips #selfgrowth #selflove #loveyourself #fitness #fitnessindustry #gym #fitfam #instafit #fitnesstips #fitness101 #gymbunny #squatfordays #bootygains #musclegains #personaltrainer #selfdiscovery #growth #journey #blogger #saffa #southafrica
So, I am becoming a personal trainer! - 💃 This is something I have wanted to do for so long but never really had the courage and never truly believed in myself. I thought that I could never work in the the fitness industry because that was just “not for me” - what the hell does that even mean?! - 💃 I was putting myself down before I was giving myself a chance. I felt extremely unfulfilled in life, felt I wasn’t doing anything meaningful and wasn’t being true to myself. - 💃 I started the year off feeling really lost but so hungry for more and I was determined to make a change! I did a lot of self reflecting, a lot of self love (which I neglected for a loooong time) and started being truthful with myself. It hasn’t been an easy year at all, it’s actually been the hardest - but I have learnt so much about myself and grown an incredible amount. - 💃 By the middle of this year, I resigned from my desk job, not to pursue a fitness career but for personal reasons - which did not pan out, but I believe everything happens for a reason because it has led me here. - 💃 I decided it was about time to focus on me and what I truly wanted. I decided it’s time I believe in myself, go after my passion and fulfill my dreams in the fitness industry. - 💃 So, here I am, this is only the beginning of my new journey. I am so grateful for this opportunity and so damn proud of myself! Throughout all the challenges, losses and self doubt - I pushed through and fought for myself and that shows me how much courage I have! I got myself here and I am so glad I started believing in myself - it was the best thing I could have done for me. So, remember to believe in yourself, fight for yourself and chase those dreams baby! - 💃 Here’s to a new journey of self discovery, wearing workout clothes all day, err’yday and muscle gainzzzz! 🤪 #stephstips  #lifeguidancetips  #lifetips  #selfgrowth  #selflove  #loveyourself  #fitness  #fitnessindustry  #gym  #fitfam  #instafit  #fitnesstips  #fitness101  #gymbunny  #squatfordays  #bootygains  #musclegains  #personaltrainer  #selfdiscovery  #growth  #journey  #blogger  #saffa  #southafrica 
28 weeks✨⏰🙌🏽Cotton sweats for the REST of this pregnancy like dead serious even to church I don’t care anymore. My skin is starting to get so itchy that any skin tight clothing is satan. 💀🏋🏼‍♀️
28 weeks✨⏰🙌🏽Cotton sweats for the REST of this pregnancy like dead serious even to church I don’t care anymore. My skin is starting to get so itchy that any skin tight clothing is satan. 💀🏋🏼‍♀️
I had been slacking cause I was getting ready to move!! Now that I’ve been in our new home I’ve been sticking to my diet and workouts!! Still have ways to GO!! “Train like a BEAST look like a BEAUTY” This girly don’t need a BEAST I’m my own BEAST!! #OnTrack #LegsForDays #PuttingInWork #hustleformuscle #fitlatina #fitlife #fitlifestyle #nopainnogain #workingonmyfitness #gottakeeppushing #nevergivingup #workout #gettingthatbooty #bootyfordays #latinabooty #strongladies #Beauty #beautifulatina #fitness #IWorkOut #Squatfordays #girlswholift  #BodyOnPoint #BeautifulLatina #tattedlatina #Latina #motivation #squats #gym #fitbitch 👸🏻
I had been slacking cause I was getting ready to move!! Now that I’ve been in our new home I’ve been sticking to my diet and workouts!! Still have ways to GO!! “Train like a BEAST look like a BEAUTY” This girly don’t need a BEAST I’m my own BEAST!! #OnTrack  #LegsForDays  #PuttingInWork  #hustleformuscle  #fitlatina  #fitlife  #fitlifestyle  #nopainnogain  #workingonmyfitness  #gottakeeppushing  #nevergivingup  #workout  #gettingthatbooty  #bootyfordays  #latinabooty  #strongladies  #Beauty  #beautifulatina  #fitness  #IWorkOut  #Squatfordays  #girlswholift  #BodyOnPoint  #BeautifulLatina  #tattedlatina  #Latina  #motivation  #squats  #gym  #fitbitch  👸🏻
Shitty shitty shitty ass workout👎🏽. No matter how I positioned my hand my hook wasn’t working out. You can see my little freak out at the end lol. It’s okay, I’ll get it back next week!
Stay in power🤙🏽
•
•
•
•
•
•
@kingofthelifts
@deadlifttillimdead
@powerliftingofficial
•
•
•
•
•
•
#fitnessmotivation #fitness #motivation #workoutmotivation #workout #gains #gainsfordays #bfs #biggerfasterstronger #1repmax #lovinglife #bestlife #onetribe #squat #squats #squatfordays #deadlift #rdl #legs #legsfordays #legday #legworkout #deadlifttillimdead #powerlift #powerlifting #kingofthelifts #powerliftingofficial
Shitty shitty shitty ass workout👎🏽. No matter how I positioned my hand my hook wasn’t working out. You can see my little freak out at the end lol. It’s okay, I’ll get it back next week! Stay in power🤙🏽 • • • • • • @kingofthelifts @deadlifttillimdead @powerliftingofficial • • • • • • #fitnessmotivation  #fitness  #motivation  #workoutmotivation  #workout  #gains  #gainsfordays  #bfs  #biggerfasterstronger  #1repmax  #lovinglife  #bestlife  #onetribe  #squat  #squats  #squatfordays  #deadlift  #rdl  #legs  #legsfordays  #legday  #legworkout  #deadlifttillimdead  #powerlift  #powerlifting  #kingofthelifts  #powerliftingofficial 
Happy Thursday Everyone!! Today I did booty/hamstrings- and I’m not gonna lie this was kindof a long lift. 😬 I was really working on form today and making my booty work- I’m typically quad heavy so it’s important for me to take booty lifts slow so I can actually feel them in the muscle I’m trying to work. 🙃 Here’s the workout: ⚡️Warm up: 15 minutes Stairclimber ⚡️Activation: 20 donkey leg kickbacks & 20 side leg swings ⚡️Lift session:
1️⃣ Bent knee abductions- 3 sets x 20 reps (25lb plate) 
2️⃣ Single Leg Split Squat Deadlift- 4 sets x 8 reps (65lbs) THESE ARE THE DEVIL. I probably should have just done the barbell but I committed.
3️⃣ Narrow Stance Squats-
•12 reps- 25lb plates•10 reps- 35lb plates•last 2 sets- 8reps- 45lbs 
4️⃣ Curtsee Lunges- 4 sets x 10 reps (20lb DBs)
5️⃣ Goodmornings- 3 sets- 15 reps (75lbs) **push your hips back until you start to feel a stretch in your booty/hamstrings- if it hurts your lower back then you need lighter weights**
6️⃣ Glute Bridges w/ barbell- 4 sets-8 reps(95lbs)- no barbell- 10 reps ⚡️DROPSET 
7️⃣ Sump Squats (feet slightly externally rotated) •6 reps- heavy weight (115lbs)
•8 reps- moderate weight (105lbs)
•10 reps- light to moderate weight (95lbs)
•12 reps- light weight (90lbs) 
#bootylifting #hamstringworkout #thursdayvibes #liftheavy #fitlife #fitgirl #strongwomen #goalchasing #squatfordays
Happy Thursday Everyone!! Today I did booty/hamstrings- and I’m not gonna lie this was kindof a long lift. 😬 I was really working on form today and making my booty work- I’m typically quad heavy so it’s important for me to take booty lifts slow so I can actually feel them in the muscle I’m trying to work. 🙃 Here’s the workout: ⚡️Warm up: 15 minutes Stairclimber ⚡️Activation: 20 donkey leg kickbacks & 20 side leg swings ⚡️Lift session: 1️⃣ Bent knee abductions- 3 sets x 20 reps (25lb plate) 2️⃣ Single Leg Split Squat Deadlift- 4 sets x 8 reps (65lbs) THESE ARE THE DEVIL. I probably should have just done the barbell but I committed. 3️⃣ Narrow Stance Squats- •12 reps- 25lb plates•10 reps- 35lb plates•last 2 sets- 8reps- 45lbs 4️⃣ Curtsee Lunges- 4 sets x 10 reps (20lb DBs) 5️⃣ Goodmornings- 3 sets- 15 reps (75lbs) **push your hips back until you start to feel a stretch in your booty/hamstrings- if it hurts your lower back then you need lighter weights** 6️⃣ Glute Bridges w/ barbell- 4 sets-8 reps(95lbs)- no barbell- 10 reps ⚡️DROPSET 7️⃣ Sump Squats (feet slightly externally rotated) •6 reps- heavy weight (115lbs) •8 reps- moderate weight (105lbs) •10 reps- light to moderate weight (95lbs) •12 reps- light weight (90lbs) #bootylifting  #hamstringworkout  #thursdayvibes  #liftheavy  #fitlife  #fitgirl  #strongwomen  #goalchasing  #squatfordays 
Hey!!! There is something about squats. It brings the best out of the best.... Squats are not just a physical challenge but mental as well. When you go in mentally strong the sky is the limit. No spotter no problem.... Confidence growing daily... @ironrebel @logancluke @keldricksullivan @penandpaperstrengthapp @squatoberofficial #squats #grinditout #hustleharder #determined #powerlifting #squatfordays
Hey!!! There is something about squats. It brings the best out of the best.... Squats are not just a physical challenge but mental as well. When you go in mentally strong the sky is the limit. No spotter no problem.... Confidence growing daily... @ironrebel @logancluke @keldricksullivan @penandpaperstrengthapp @squatoberofficial #squats  #grinditout  #hustleharder  #determined  #powerlifting  #squatfordays 
#Repost @joetherapy
・・・
Do You Want To Learn The World's 2nd Greatest Stretch?!?
-
🍑Here's How To Perform the "World's 2nd Greatest Stretch!"
-
Part I
1️⃣Start standing with feet wider than shoulder distance apart.
2️⃣Hinge at the hips and place hands on the ground.
3️⃣Walk hands out into a push-up position.
-
Part II
1️⃣Push the butt to the ceiling.
2️⃣Reach one hand to opposite foot.
☝️Similiar to a downward dog motion.
3️⃣Return to push-up position.
-
Part III
1️⃣Place one leg on the outside of the hands.
2️⃣Straighten the opposite leg.
3️⃣Push into the ground with the hands.
4️⃣Reach inside hand to the sky.
5️⃣Return to push-up position.
6️⃣Walk hands back to legs.
7️⃣Stand up.
-
🍋5 reps on each side is a great place to start!
-
🍊Do you like the "World's Greatest Stretch?" Comment and let me know!
-
🍎Vance Joy - Lay it On Me (Said the Sky Remix)
#Repost  @joetherapy ・・・ Do You Want To Learn The World's 2nd Greatest Stretch?!? - 🍑Here's How To Perform the "World's 2nd Greatest Stretch!" - Part I 1️⃣Start standing with feet wider than shoulder distance apart. 2️⃣Hinge at the hips and place hands on the ground. 3️⃣Walk hands out into a push-up position. - Part II 1️⃣Push the butt to the ceiling. 2️⃣Reach one hand to opposite foot. ☝️Similiar to a downward dog motion. 3️⃣Return to push-up position. - Part III 1️⃣Place one leg on the outside of the hands. 2️⃣Straighten the opposite leg. 3️⃣Push into the ground with the hands. 4️⃣Reach inside hand to the sky. 5️⃣Return to push-up position. 6️⃣Walk hands back to legs. 7️⃣Stand up. - 🍋5 reps on each side is a great place to start! - 🍊Do you like the "World's Greatest Stretch?" Comment and let me know! - 🍎Vance Joy - Lay it On Me (Said the Sky Remix)
[𝐒𝐢𝐧𝐠𝐥𝐞 𝐋𝐢𝐦𝐛 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠]⠀
⠀
Single limb training can be a valuable tool 🔨to enhance your performance and well-being.⠀
⠀
🤷🏼‍♂️ A few reasons why I like single limb training:⠀
⠀
1️⃣ In almost all sports and life in general, we spend more time on one foot, split stance, or transitioning between the two than we do in a traditional squat position. So let’s be more specific with our training and spend more time in these positions off the field and court.⠀
⠀
2️⃣ Strength Imbalances. Even when using both legs for a squat, do we use them both the same amount?  Probably not... so why not control how we train each limb.
⠀
3️⃣ Single limb training can be done with less load which may provide less risk
⠀
4️⃣ The Cross Over Phenomena- which is when strength gains occurring in the opposite limb following unilateral training via neural adaptations (how well your 🧠 talks to your 💪🏻) Check our the source below for more information 👇🏻⠀
⠀
Lee & Carroll (2007). Cross education: possible mechanisms for the contra lateral effects of unilateral resistance training.⠀
⠀
🙋🏼‍♂️The traditional squat is not bad, it is a great way to build both strength and power.  However, these single limb options should serve as another important part of your training program.
⠀
Questions? Comments? Still not sure? Shoot me a DM and let’s talk it up!⠀
⠀
𝘔𝘰𝘷𝘦 𝘔𝘰𝘳𝘦, 𝘍𝘦𝘦𝘭 𝘉𝘦𝘵𝘵𝘦𝘳⠀⠀
⠀
-𝘓𝘰𝘨𝘢𝘯 𝘋𝘦𝘳𝘰𝘪𝘯 -⠀ ⠀
[𝐒𝐢𝐧𝐠𝐥𝐞 𝐋𝐢𝐦𝐛 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠]⠀ ⠀ Single limb training can be a valuable tool 🔨to enhance your performance and well-being.⠀ ⠀ 🤷🏼‍♂️ A few reasons why I like single limb training:⠀ ⠀ 1️⃣ In almost all sports and life in general, we spend more time on one foot, split stance, or transitioning between the two than we do in a traditional squat position. So let’s be more specific with our training and spend more time in these positions off the field and court.⠀ ⠀ 2️⃣ Strength Imbalances. Even when using both legs for a squat, do we use them both the same amount? Probably not... so why not control how we train each limb. ⠀ 3️⃣ Single limb training can be done with less load which may provide less risk ⠀ 4️⃣ The Cross Over Phenomena- which is when strength gains occurring in the opposite limb following unilateral training via neural adaptations (how well your 🧠 talks to your 💪🏻) Check our the source below for more information 👇🏻⠀ ⠀ Lee & Carroll (2007). Cross education: possible mechanisms for the contra lateral effects of unilateral resistance training.⠀ ⠀ 🙋🏼‍♂️The traditional squat is not bad, it is a great way to build both strength and power. However, these single limb options should serve as another important part of your training program. ⠀ Questions? Comments? Still not sure? Shoot me a DM and let’s talk it up!⠀ ⠀ 𝘔𝘰𝘷𝘦 𝘔𝘰𝘳𝘦, 𝘍𝘦𝘦𝘭 𝘉𝘦𝘵𝘵𝘦𝘳⠀⠀ ⠀ -𝘓𝘰𝘨𝘢𝘯 𝘋𝘦𝘳𝘰𝘪𝘯 -⠀ ⠀
Kitty love
Kitty love
Just my preggo ass going to through my journey folder. 
109 vs 125 ish.  Not the same pose, clothing, or lighting so just eyeball it. 👁  I’m so motivated to keep maintaing for these last 12 weeks. 🤰🏼🤰🏼🤰🏼🤰🏼🏋🏼‍♀️
Just my preggo ass going to through my journey folder. 109 vs 125 ish. Not the same pose, clothing, or lighting so just eyeball it. 👁 I’m so motivated to keep maintaing for these last 12 weeks. 🤰🏼🤰🏼🤰🏼🤰🏼🏋🏼‍♀️
28 weeks! I hope my belly belt gets here today because boy oh boy my pubic bone feels fractured and my sciatica is going CRAAAAZY!!!! Pregnancy is supposed to be magical wtf is up with all these pains and aches? 🤨
28 weeks! I hope my belly belt gets here today because boy oh boy my pubic bone feels fractured and my sciatica is going CRAAAAZY!!!! Pregnancy is supposed to be magical wtf is up with all these pains and aches? 🤨
💪🏽Little upper body!✨ Kept the reps higher and really focused on that muscle mind connecting. 🤰🏼
💪🏽Little upper body!✨ Kept the reps higher and really focused on that muscle mind connecting. 🤰🏼
Slow, realistic, and sustainable progress.  Could you imagine how bomb the progress would be if we focused 💯 on macros and our workouts? But life isn’t all about that. It can get unhealthy real quick.
Slow, realistic, and sustainable progress. Could you imagine how bomb the progress would be if we focused 💯 on macros and our workouts? But life isn’t all about that. It can get unhealthy real quick.