Heaviest bench since Worlds. 70kg and I obviously made a right scene out of it because... well... it’s me 🤷🏻♀️😂 ta to squad goals @cindanaomi @coach_wodyn @brandonangusscott @coffeepluscake @beetlejuiced666 (just missing the bro @strengthpredator) 😎
Definitely in need of a good stretch today before off on holidays and a long flight ahead.
This week at #ninjawarrior filming I met so many interesting people from all sorts of fitness backgrounds. One person who stood out explained to me that his incredibly toned, muscular and sculpted physique was purely from #bodyweighttraining . Obviously he has a ridiculously 'clean' diet too but I did find it fascinating that he has built incredible strength purely through body weight exercises.
I am aware in a yoga class that we use our own body as a system of weights and pully's to lengthen and stretch and to build #leanmuscle strength. And what I do think is that with body-weight training you really build muscle that is correct for your own body structure.
Yoga isn't just stretching. It's building strength and lean muscle and it tones too.
Here are some simple but challenging postures to do just that.
My face it Friday. I haven’t done one in a few weeks. Well this week I had a couple of weight accomplishments and realizations. First I was able to fly on a plane without a seatbelt extender. Also I realized I have lost more than the equivalent of Karlie. An entire human. From my heaviest I have lost 140 lbs. that is more than my girl!! I was carrying all of that on my 5’3” frame 😩 not sure how it was physically possible. #weiggloss#gastricbypass#strengthtraining#faceitfriday
💫 RACK PULLS-
If your wanting more BACK THICKNESS, this is your exercise 🗝
It's very similar to the deadlift, however it removes the bottom half of the movement, so there's less hamstring and glutes involvement.
✅This means u'll be able todo MORE WEIGHT than a deadlift.
✅It works your whole back, but primarily the lower back.
Also, am not saying to not do deadlifts as there one of the best OVERALL DEVELOPMENT EXERCISES, However, rack pulls will put more Focus on your BACK.
And for my next trick, and to round off today’s training, a 21-15-9 couplet including hang power cleans #105 and hand switches. Goal here is grip endurance and general discomfort. Achieved both. #DoWork
Benefits of doing Resistance Band Exercises
The first benefit to using band exercises while working out is the fact that the equipment required is very inexpensive and portable.
You may pack your exercise bands with you when travelling and work out wherever you happen to find yourself, including any hotel room.
The second major benefit relates to how effective band exercises are when starting to work out again following an injury, as part of a rehabilitation program.
Band exercises have been used in such settings for a long time and are particularly effective at toning your muscles and allowing you to gradually increase the stress on your muscles as you regain more strength.
Call us on 8600076662 to know more... #LivFit247#bandexercises#strengthtraining#Fitterin2018#resistancebandsworkout
There’s a connection between breaking down barriers in #fitness and breaking them down in your mind, your career, and your life. 🔹
It’s about #discipline , #focus , #commitment , #strength , and #confidence . 🔹
What often starts as purely a #weightloss goal transitions to the excitement of developing an unstoppable #mindset and becoming the best version of yourself. 🔹
Fitness is the ultimate gateway “drug” - the work we do in the gym makes us better in every aspect of our lives!
Let's end this week off with this message: Remember what true strength is.
It's how much you're willing to endure to get what you want out of your life.
It's what you're willing to struggle for.
So ask yourself that question: What are you willing to fight for?
Have a great weekend everyone!
Happy Friday !!!!✨🌈🌸⭐️
Finally made it to the weekend which means I’ve finished my work for the hols n also am having waffles and brunch tomorrow morning 🤤🤤
Killed my quads today even tho I wasn’t really feeling it, weird but suddenly I felt kinda nervous about going on the leg press ???? Think it was because I hadn’t been on for a while (since before holiday) n the last few sessions before I went away my knee started feeling dodgy. ah well I went on and smashed it anyway but it was weird lol
Filmed a few quad killas today so will be up tomorrow ☺️
- Enjoy yr weekend 💓💓
Few snaps from @m.a.esl_021 session today 🔥 love training this guy, puts 110% in everytime!
Soon be stacking on muscle 💪🏼 💥 For details on 1-2-1 training and a free consultation give me a message 💥 #EmpireUkFitness
NORDIC ONLINE ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Perfekt til dig der leder efter et nyt effektivt program eller nybegynderen som vil starte sin træning ud på effektiv vis! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀
Meld dig til vores online program og slip for at være i tvivl om dit træningsprogram nu er godt nok! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Med Nordic Online får du adgang til flere forskellige træningsprogrammer, med alt lige fra vores effektive Styrke program, til det populære konditionsbaseret program kaldet Nordic Puls. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Med vores app kan du altid se dit program fra din smartphone og notere og tracke dine resultater! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Læs mere på vores hjemmeside! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Nordic Performance Training:
Improving human Physical Performance, Mobility and Movement. We keep your body moving through Education, Coaching and Treatment. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Heading back to college for my senior year feelin thicker than a snicker! 🍫 Probably because I worked for the company that makes them all summer and taste tested too many products oops 🤭 Putting on weight post show has not been easy mentally but it has allowed me to have some awesome lifts! 💪🏼 Finding balance is key and I can’t wait to enjoy my last 2 semesters of school 😆⚖️👩🏽🎓
Double HIGH FIVES 🙌🏻 from my wall sit work family.
It started with just one and now my entire staff comes in early to participate in our wall sit meeting. (Only 4 out of 7 are pictured)
Exercise of the week: THE WALL SIT🍑🔥 #wallsit#wallsitseveryday
The wall sit exercise is a quad burner.🔥
It builds strength and endurance in the quads, glutes and calves.
HERE WE GO.....
🔥Start with your back against a wall with your feet shoulder width and about two feet from the wall.
🔥Slowly slide your back down the wall until your thighs are parallel to the ground.
🔥Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes).
Keep your back flat against the wall.
🔥First timers: Hold the position for 20 to 60 seconds, rest 30 seconds, and repeat the exercise three times.
Increase your hold time by five seconds as you increase your strength.
🔥You may feel a burning sensation in the quads, but if you have pain in the knee or kneecap, stop the exercise.
FITNESS TIP: To decrease the intensity of the wall sit, don't slide down the wall quite as far. Aim for a 45 degree angle at the hips rather than a 90 degree angle. This will take a bit of pressure off your knees and lighten the load on the quads. Another way to modify the exercise is to hold the position for a shorter amount of time at first and increase your hold time as you get stronger. Try a five or ten second hold in the beginning.
‘Beat the odds, do the numbers and stay humble’
This just in, quoting a song lyric by Drake is so relatable in my journey so far.
I’ve learnt so much about myself in the last few months, my strengths but more importantly my weaknesses.
Improving my mentality in all aspects of life and not choosing where you’d want to focus your energy more on played a big part!
Keeping your standards high, keeps your mentality strong which is 100% the focus of my every day life!! People don’t realise the smallest parts of weakness over a long period of time can lead to bad habits you aren’t aware of doing!
How far are you willing to push yourself in keeping your standards high so you get to where you want to be in life?
Beat those odds, do the hours, the reps, the chats and when it comes your way- stay humble and keep that momentum.
Have a good weekend #Friday#motivation#weekend#gym#strengthtraining#drake
✨NEW GLUTE THRUST PB✨ ⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀I hope you all start your weekend with a bang, because i sure did! 120kg for x3 reps today🔥🔥🔥🔥..nothing better then feeling your strength improving! ⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀But on another note not every session you need to be hitting PB’s or lifting really heavy. The weight that’s heavy enough for you, is enough. We all have different goals, strengths and targets which is why you shouldn’t focus on what others are lifting, and focus on smashing your own personal achievements, whilst applauding others for hitting theirs too! Sometimes it’s good to push out of your comfort zone, but only when you are completely ready as safety should be taken into consideration as the last thing you want is an injury! But remember that ‘nothing grows inside your comfort zone!’🌻 ⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀There will always be others lifting heavier, or lighter but you should only be comparing yourself to your last lift! How was your form?, did you have the correct depth, drive and strength? those are the only questions you should be asking yourselves! You are your only competition!🙌🏼 ⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀I really tested my strength today, felt sick in the process as i stupidly had an iced coffee before hand but just wanted to see if my strength is improving, and so glad it is! I can actually glute thrust more then i can squat, as squats i’m least comfortable with but i definitely pushed myself this week with my squats also! We all have strengths and weaknesses, as we are only human💕 ⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀Hope you all enjoy your weekend, but in the process be mindful of not completely ruining all your hard work! Keep working at your goals, and never give up!🤗🌈✨🙌🏼⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀#healthylifestyle#healthiswealth#cmtathlete#testyourlimits#smashinggoals#bootybuilding#bootygains#girlswholiftheavyshit#fitspo#fitfam#fitnessjourney#fitnessmotivation#shredding#leangains#disabledbutstillable#caloriecounting#charcotmarietoothdisease#myfitnesspal#glutethrusts#merakilo#gymshark#gymsharkwomen#fatloss#liftingweightsisgoodforthesoul#happyfriday#strengthtraining
👉🏾I haven’t been posting much of my training lately, but here’s a look into what I’m currently doing in this block.
💥I’m prioritizing single leg strength, I can squat 450+ so for my goals that’s enough, for now.
‼️Plus, I want to go through the beast tamer with RKC where I have to perform a pistol with a 106.
🚨Therefore it’s time get strong.
⚠️Right now I’m performing Split Squats, while I continue to work on my ankle mobility.
👉🏾I performed 3x8 with 160.
👉🏾The reps will stay the same throughout the month, while the load will increase
I hope you all had an amazing week!To those of you who got your results yesterday, congratulations 🙌🏼 if you didn’t quite get what you’d hoped then please don’t worry! Your results do not define you and there is always another route to your happiness 💗
If you indulge this weekend on a few treats, maybe a couple of beverages celebrating 🥂 don’t beat yourself up! You’re allowed! ▫️
Consistency is often key for results but having things in moderation is not a bad thing and you should definitely not punish yourself in the gym the next day. 🍩🍫🥂
I’m currently trying to get through an exercise plan and I’m enjoying it so far! I have a lot on next week but I promise to try and get posts up and stick to my plan but - LIFE HAPPENS, and that’s OKAY! 💛
Okay, final thing, wishing you all an amazing weekend and happiness! Smile! 🤗💗