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Came across this today while scrolling through IG and wanted to save it. I don’t back squat anymore but recently started front squatting again with the safety bar. I always list to one side on the descent, which is the same side that is tighter in certain yoga poses. Learning to reduce weight, reduce range (yoga) and learn proper form for my body #squats #yoga #powerlifting #anatomyandphysiology #anatomy #alignmentyoga #mondaymotivation #weighttrainingforwomen
Resting Metabolic Rate
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Why am I talking about this and what is it?
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First, the reason that I am talking about this is I want to hopefully clear up some confusion for people. I remember when I first started to get into fitness and I was clueless about a lot. When I was told that in order to lose weight you had to consume less calories than you burned, I was confused. I thought that you had to physically burn x amount of calories through some form of exercise. This was confusing because exercise doesn’t burn an extraordinary amount of calories. For example, on average a 200lb man running 1 mile would burn about 150 calories.
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Thankfully I never tried to actually burn the amount of calories that would’ve lined up with my theory that all the calories you burned had to come from exercise. I instead decided to further my knowledge on the subject, which led me to the resting metabolic rate. This is the energy (calories burned) required by your body to perform it’s basic functions while you are at rest. Surprisingly, this is a pretty significant amount of energy that your body requires.
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Now this isn’t the only way that your body uses energy. It also uses energy through digestion. Something called the thermic effect of food, causes your body to burn calories as well. Also, like mentioned before you can burn calories through exercise.
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The main reason for making this post is just to hopefully clear up any confusion that someone else may have, just as I once had, about burning more calories than you eat.
Resting Metabolic Rate . Why am I talking about this and what is it? . First, the reason that I am talking about this is I want to hopefully clear up some confusion for people. I remember when I first started to get into fitness and I was clueless about a lot. When I was told that in order to lose weight you had to consume less calories than you burned, I was confused. I thought that you had to physically burn x amount of calories through some form of exercise. This was confusing because exercise doesn’t burn an extraordinary amount of calories. For example, on average a 200lb man running 1 mile would burn about 150 calories. . Thankfully I never tried to actually burn the amount of calories that would’ve lined up with my theory that all the calories you burned had to come from exercise. I instead decided to further my knowledge on the subject, which led me to the resting metabolic rate. This is the energy (calories burned) required by your body to perform it’s basic functions while you are at rest. Surprisingly, this is a pretty significant amount of energy that your body requires. . Now this isn’t the only way that your body uses energy. It also uses energy through digestion. Something called the thermic effect of food, causes your body to burn calories as well. Also, like mentioned before you can burn calories through exercise. . The main reason for making this post is just to hopefully clear up any confusion that someone else may have, just as I once had, about burning more calories than you eat.
When you see those perfectly polished holiday family photos what you don’t see is how many takes it took to get it right. We don’t see the tears, the negotiations, the squabbles, the mess. 🤪
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What I know for sure is that showing up for life takes continued commitment. Working to be a better wife, parent, daughter, friend, to get in and stay in shape, etc.. it’s not easy but we have to keep showing up even when we feel like we’re screwing it all up - even when it sucks. When you want to throw your hands in the air and say screw it. When you want your MOM.. ⁣
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Take a shower, go to bed, go for a walk, go for a workout. Talk it out, and don’t be afraid of the commitment because the beautiful moments are so worth the work.⁣
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Wishing you an amazing day and sending strength to you for when it feels tough!
#motivationmonday
When you see those perfectly polished holiday family photos what you don’t see is how many takes it took to get it right. We don’t see the tears, the negotiations, the squabbles, the mess. 🤪 ⁣ What I know for sure is that showing up for life takes continued commitment. Working to be a better wife, parent, daughter, friend, to get in and stay in shape, etc.. it’s not easy but we have to keep showing up even when we feel like we’re screwing it all up - even when it sucks. When you want to throw your hands in the air and say screw it. When you want your MOM.. ⁣ ⁣ Take a shower, go to bed, go for a walk, go for a workout. Talk it out, and don’t be afraid of the commitment because the beautiful moments are so worth the work.⁣ ⁣ Wishing you an amazing day and sending strength to you for when it feels tough! #motivationmonday 
This festive season we’ve had an influx of customers looking for gift vouchers for their businesses! What we’ve noticed is the amount of amazing young women who own their own businesses! One of these women is @crlyw who runs her own personal training business. I could go on about her amazing empower programme (aimed at getting women into weight training) or her amazing nutritional advice on her empower page or how inspirational she is with her clients but I couldn’t do her justice! Check out her page if you’re looking to make a lifestyle change this new year! #personaltraining #personaltrainer #personaltrainers #femalepersonaltrainer #strongwomen #weighttraining #weighttrainingforwomen #nutritioncoach #carlywilsonpt #printing #printers #graphicdesign #customerappreciation #printinginglasgow #glasgowprinters #glasgowprinter #glasgowprinting #entrepreneurssupportingentrepreneurs
This festive season we’ve had an influx of customers looking for gift vouchers for their businesses! What we’ve noticed is the amount of amazing young women who own their own businesses! One of these women is @crlyw who runs her own personal training business. I could go on about her amazing empower programme (aimed at getting women into weight training) or her amazing nutritional advice on her empower page or how inspirational she is with her clients but I couldn’t do her justice! Check out her page if you’re looking to make a lifestyle change this new year! #personaltraining  #personaltrainer  #personaltrainers  #femalepersonaltrainer  #strongwomen  #weighttraining  #weighttrainingforwomen  #nutritioncoach  #carlywilsonpt  #printing  #printers  #graphicdesign  #customerappreciation  #printinginglasgow  #glasgowprinters  #glasgowprinter  #glasgowprinting  #entrepreneurssupportingentrepreneurs 
🗓 Planning on making 2019 YOUR year?
🗝Ready to make a NECESSARY <shift> in your career and lifestyle?
💸Get in on the GROUND LEVEL of this fitness franchise opportunity.
🧨Learn what you can do to JOIN US for what is going to be an EPIC year.
👉Check the link: bit.ly/purefranchise
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#purephysique
#personaltrainer
#personaltraining
#personaltrainingstudio
#fitness 
#fitspo
#fitnessmotivation
#fitnessfranchise
#fitnessstudio
#resistancetraining
#weighttraining
#weighttrainingforwomen
#bestworkout
#strengthtraining
#fitnesshackers
#fitnesshacks
#30minuteworkout
#30minuteworkouts
#nocardio
#nocaloriecounting
#keto
#paleodiet
#intermittentfasting
🗓 Planning on making 2019 YOUR year? 🗝Ready to make a NECESSARY in your career and lifestyle? 💸Get in on the GROUND LEVEL of this fitness franchise opportunity. 🧨Learn what you can do to JOIN US for what is going to be an EPIC year. 👉Check the link: bit.ly/purefranchise . . . . . #purephysique  #personaltrainer  #personaltraining  #personaltrainingstudio  #fitness  #fitspo  #fitnessmotivation  #fitnessfranchise  #fitnessstudio  #resistancetraining  #weighttraining  #weighttrainingforwomen  #bestworkout  #strengthtraining  #fitnesshackers  #fitnesshacks  #30minuteworkout  #30minuteworkouts  #nocardio  #nocaloriecounting  #keto  #paleodiet  #intermittentfasting 
#hallöchen ihr lieben 👋🏻ich wünsche euch einen guten Start in die neue Woche .  Nach knapp 1 Woche Pause für #krafttraining ( durch Bronchitis und immer noch etwas davon merke ) hab ich mit sehr leichtem Gewicht etwas #rückentraining und #bizeps #trainiert , das tat richtig gut aber Merk dafür jeden Muskel 😂. Was macht ihr heute so noch ? 
#girlswholift#instagym#followgymgirl#workout#motivation#gymgirl#krafttraining#sport#sportgirl#fitness#fitnessmotivation#sportblogger#fitnessstudio#followers#instafollow#weighttrainingforwomen#weighttraining
#hallöchen  ihr lieben 👋🏻ich wünsche euch einen guten Start in die neue Woche . Nach knapp 1 Woche Pause für #krafttraining  ( durch Bronchitis und immer noch etwas davon merke ) hab ich mit sehr leichtem Gewicht etwas #rückentraining  und #bizeps  #trainiert  , das tat richtig gut aber Merk dafür jeden Muskel 😂. Was macht ihr heute so noch ? #girlswholift #instagym #followgymgirl #workout #motivation #gymgirl #krafttraining #sport #sportgirl #fitness #fitnessmotivation #sportblogger #fitnessstudio #followers #instafollow #weighttrainingforwomen #weighttraining 
Sore today..Strong Tomorrow!! 🏋️‍♀️💪
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#monday #mondaymotivation
#fitfam #fitlife #fitness
#FitnessAddict #GetStrong
#GirlsWhoLift #GymLife
#gymtime💪 #nopainnogains
#Sweat #Weight
#weighttrainingforwomen
#workoutmotivation
@louiesthomas
New week, new program: 21 Day Fix Extreme! Today’s workout was Plyo. 💦
New week, new program: 21 Day Fix Extreme! Today’s workout was Plyo. 💦
My first proper run since I did the Sydney Half Marathon In May (the drunken half marathon through the vineyard doesn’t count @edel.gumbleton 😅)
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I took a break from running because I was having terrible trouble with my hip and IT band. I felt great after the run this morning and no pain whatsoever (yet!?) 🤞🏼 I always avoided Leg Day with @the_hunky_nerd when I was in Sydney because he was mean and I couldn’t walk after it 😅 I really should have been doing strength training on my legs in preparation for it and that’s probably why I had the issues.
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If you enjoy running like me that’s great - but if you don’t enjoy it and think it’s the only way to stay fit, just stop doing it. There’s plenty of other things you could be doing. Cycling, swimming, HIIT classes, weight training. Find something you enjoy! I personally love and would recommend a mixture 💪🏼
My first proper run since I did the Sydney Half Marathon In May (the drunken half marathon through the vineyard doesn’t count @edel.gumbleton 😅) • I took a break from running because I was having terrible trouble with my hip and IT band. I felt great after the run this morning and no pain whatsoever (yet!?) 🤞🏼 I always avoided Leg Day with @the_hunky_nerd when I was in Sydney because he was mean and I couldn’t walk after it 😅 I really should have been doing strength training on my legs in preparation for it and that’s probably why I had the issues. • If you enjoy running like me that’s great - but if you don’t enjoy it and think it’s the only way to stay fit, just stop doing it. There’s plenty of other things you could be doing. Cycling, swimming, HIIT classes, weight training. Find something you enjoy! I personally love and would recommend a mixture 💪🏼
Standard “I spent the weekend in the gym” pic 😂😂
Standard “I spent the weekend in the gym” pic 😂😂
New PB in the Gym this morning - 250kg Partial Squats - Got to get your head in the game with heavy weights. Over 4 x my Body Weight 🙌🏻Never ever would have thought that after my accident I would be back in the Gym lifting so much more then what I use to. -
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#gymshark #gymjunkie #weighttrainingforwomen #liftwear #gymsharkwomen #gymselfie #gym #gymgains #gains #lifting #weightlifting #gymmotivation #acl #aclrecovery #aclreconstruction #aclrehab #gymgirl #gymlife #gymvideos #girlsthatllft #fitness #health #fit #fitfam #happiness #lifting
New PB in the Gym this morning - 250kg Partial Squats - Got to get your head in the game with heavy weights. Over 4 x my Body Weight 🙌🏻Never ever would have thought that after my accident I would be back in the Gym lifting so much more then what I use to. - - - - - - - #gymshark  #gymjunkie  #weighttrainingforwomen  #liftwear  #gymsharkwomen  #gymselfie  #gym  #gymgains  #gains  #lifting  #weightlifting  #gymmotivation  #acl  #aclrecovery  #aclreconstruction  #aclrehab  #gymgirl  #gymlife  #gymvideos  #girlsthatllft  #fitness  #health  #fit  #fitfam  #happiness  #lifting 
Day 17/21 🔥🙋🏼‍♀️ Instructions:
- Complete all exercises one after the other. - Take a 15 second break between each exercise.
- Take a 1 min rest between each round. - Repeat for 1 round (10 mins), 2 rounds (20 mins), 3 Rounds (30 mins) approx.

1. 50 Jumping Jacks
2. 20 Ski Jumps
3. 50 High Knees
4. 20 Squat Jumps
5. 15 Push Ups
6. 25 Glute Bridges
7. 25 Right Leg Glute Bridge 
8. 25 Left Leg Glute Bridge
9. 40 Sec Plank
10. Rest 1 min.
11. Repeat 🔥🔥🔥🔥🔥🔥🔥🔥🔥
Day 17/21 🔥🙋🏼‍♀️ Instructions: - Complete all exercises one after the other. - Take a 15 second break between each exercise. - Take a 1 min rest between each round. - Repeat for 1 round (10 mins), 2 rounds (20 mins), 3 Rounds (30 mins) approx. 1. 50 Jumping Jacks 2. 20 Ski Jumps 3. 50 High Knees 4. 20 Squat Jumps 5. 15 Push Ups 6. 25 Glute Bridges 7. 25 Right Leg Glute Bridge 8. 25 Left Leg Glute Bridge 9. 40 Sec Plank 10. Rest 1 min. 11. Repeat 🔥🔥🔥🔥🔥🔥🔥🔥🔥
Should women be trained differently to men? .
This one right here goes out to all the mum’s, ladies, women, mummy’s and boss chicks who train! .
Short answer- Yes...
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Why? Read on...
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I heard an analogy one day that made me 1- laugh, but 2- have a shift in perception towards ladies and their weight training. This caused me to look deeper into female training 👱🏻‍♀️
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“Men are like light switches, straight forward easy to turn on and off with little to no differing hormonal differentiation month to month. Women are like aeroplane cockpits where they have a heap of buttons and switches and if you flick the wrong button at the wrong time... you get the picture” .
Womens hormones are constantly changing within every given month, so training and nutrition should accomodate this fact! .
So what are some things women can do to optimise there performance, health and results?
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1- Program for different stages of the menstrual cycle and hormones present💪🏼 .
2- Ensure you have your cycle and it is regular! If not, there may be a dysfunction and imbalance, this is crucial to address first! 🧬🔬
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3- Ensure you eat a diet rich in micro-nutrients and are not always hypocaloric (low calories). You can also periodise your diet to suit the stage of your cycle to maximise results! (Nutrition for women is probably for a later post also as there are a lot of areas that can be optimised in the diet to optimise results) .
4- Generally, women can handle more volume and are more resistant to fatigue than men #type1dominance so the training should reflect this context permitting. .
All in all, women should be trained differently to men! Further food for thought, as eluded to above, women’s nutrition can also be optimised to suit the stages of their menstrual cycle! But that’s another post on its own ✌🏻 #trainsmart #weighttrainingforwomen #fitness #health #bossbabe #personaltrainer #gym #women #mythbustmonday
Should women be trained differently to men? . This one right here goes out to all the mum’s, ladies, women, mummy’s and boss chicks who train! . Short answer- Yes... . Why? Read on... . I heard an analogy one day that made me 1- laugh, but 2- have a shift in perception towards ladies and their weight training. This caused me to look deeper into female training 👱🏻‍♀️ . “Men are like light switches, straight forward easy to turn on and off with little to no differing hormonal differentiation month to month. Women are like aeroplane cockpits where they have a heap of buttons and switches and if you flick the wrong button at the wrong time... you get the picture” . Womens hormones are constantly changing within every given month, so training and nutrition should accomodate this fact! . So what are some things women can do to optimise there performance, health and results? . 1- Program for different stages of the menstrual cycle and hormones present💪🏼 . 2- Ensure you have your cycle and it is regular! If not, there may be a dysfunction and imbalance, this is crucial to address first! 🧬🔬 . 3- Ensure you eat a diet rich in micro-nutrients and are not always hypocaloric (low calories). You can also periodise your diet to suit the stage of your cycle to maximise results! (Nutrition for women is probably for a later post also as there are a lot of areas that can be optimised in the diet to optimise results) . 4- Generally, women can handle more volume and are more resistant to fatigue than men #type1dominance  so the training should reflect this context permitting. . All in all, women should be trained differently to men! Further food for thought, as eluded to above, women’s nutrition can also be optimised to suit the stages of their menstrual cycle! But that’s another post on its own ✌🏻 #trainsmart  #weighttrainingforwomen  #fitness  #health  #bossbabe  #personaltrainer  #gym  #women  #mythbustmonday 
Rise and grind.🌤
Honey and Pumpkin seed protein granola, 0% fat Vanilla yoghurt, flaxseeds, chia seeds, cacao nibs and banana. 🍌💛
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#weightloss #postopbody #anxiety #training #journeytohappiness #journeytohealth #weightloss #weightlossjourney #health #fitnessjourney #motivation #followers #foodtrip #sportswear #danceteachers #operation #postoperation #postsurgeryrecovery #walkagain #mentalhealthawareness #anxiety #hipreconstruction #slowlybutsurely #anxietysurvivor #mentalhealth #weightlosstransformation #weighttrainingforwomen #gymmotivation #exercisemotivation #gymlife #exercise
Rise and grind.🌤 Honey and Pumpkin seed protein granola, 0% fat Vanilla yoghurt, flaxseeds, chia seeds, cacao nibs and banana. 🍌💛 ———————————————————————— #weightloss  #postopbody  #anxiety  #training  #journeytohappiness  #journeytohealth  #weightloss  #weightlossjourney  #health  #fitnessjourney  #motivation  #followers  #foodtrip  #sportswear  #danceteachers  #operation  #postoperation  #postsurgeryrecovery  #walkagain  #mentalhealthawareness  #anxiety  #hipreconstruction  #slowlybutsurely  #anxietysurvivor  #mentalhealth  #weightlosstransformation  #weighttrainingforwomen  #gymmotivation  #exercisemotivation  #gymlife  #exercise 
Got in a 3.5 mi run, much needed core, and weights. Thanking @seangallitz for holding me accountable to my fitness goals this week and leading by example. 
#inspiration #fitness #health #goals #gym #workout #running #distancerunner #fitnessgoals #runrunrun #coreworkout #weighttraining #weighttrainingforwomen #progress #motivation💪
Shoes: @saucony (Love these. Lightest shoes and comfortable long distance.)
Yes, I love the first day of the week. Monday set the tone of how strong my week is going to be 🏋️‍♀️💪I can't wait to be back in the gym. #weightlifting #weighttraining #weighttrainingforwomen #strength #motivation #Ishouldbeback #weighttrainingforwomen #fitnessmotivation #Fitmom #fitgrandma #NoExcuses #fitness #fitnessjourney #Fit4Life #wellness #healthylifestyle #wellnesslifestyle #mindset #Imissrunning #Imissthegym #Imreadytoburn
A week off my workouts 😢 I can wait to be clear from my doctor to exercise today. I hate to miss another week this should be week 9 that means two more weeks of Muscle & Strength’s 12 Week Women’s Workout Program. I probably do the two weeks that I missed due to illness. #NoExcuses #FitNFabat48 #weighttrainingforwomen #fitnessmotivation #Fitmom #fitgrandma #FitLatinaNProud #fitness #wellness #healthylifestyle #wellnesslifestyle #mindset #motivation #hardwork #strength #goals #weighttraining #weightlifting #strongwomen
A week off my workouts 😢 I can wait to be clear from my doctor to exercise today. I hate to miss another week this should be week 9 that means two more weeks of Muscle & Strength’s 12 Week Women’s Workout Program. I probably do the two weeks that I missed due to illness. #NoExcuses  #FitNFabat48  #weighttrainingforwomen  #fitnessmotivation  #Fitmom  #fitgrandma  #FitLatinaNProud  #fitness  #wellness  #healthylifestyle  #wellnesslifestyle  #mindset  #motivation  #hardwork  #strength  #goals  #weighttraining  #weightlifting  #strongwomen 
She is Defined by Hard work , Dedication and Client Loyalty,. Manisha Shinde Post Pregnancy Fat loss 
Age 28
 One of my dedicated online client started online training with me 80 days back . Day when I consulted her regarding the fat loss . She was not ready to do weight training but instead she was asking for floor exercises and walk. But i explained her all the scientific benefits of lifting weights and following a proper healthy diet.
She lost around 8 kgs of fat and more of inch loss from her waist . 
My main motto is to spread fitness awareness and make everyone fitness addicted for lifetime..
This fat loss credit goes to her because this happened only because of her dedication towards fitness . Long way to go Manisha 💪🏻💪🏻💪🏻.let us make a plan for our next transformation and inspire everyone .❤️❤️❤️❤️❤️❤️ 💪🏻 #akshatamithbavkar  #transformationspecialist #fattofitjourney #onlinecoachingfitnessplan #dedication #onlineclient #weighttrainingforwomen #nutritioncoach #proburstwheysupreme 
#postpregnancyfitness #aspire2inspire #befitbepro
She is Defined by Hard work , Dedication and Client Loyalty,. Manisha Shinde Post Pregnancy Fat loss Age 28 One of my dedicated online client started online training with me 80 days back . Day when I consulted her regarding the fat loss . She was not ready to do weight training but instead she was asking for floor exercises and walk. But i explained her all the scientific benefits of lifting weights and following a proper healthy diet. She lost around 8 kgs of fat and more of inch loss from her waist . My main motto is to spread fitness awareness and make everyone fitness addicted for lifetime.. This fat loss credit goes to her because this happened only because of her dedication towards fitness . Long way to go Manisha 💪🏻💪🏻💪🏻.let us make a plan for our next transformation and inspire everyone .❤️❤️❤️❤️❤️❤️ 💪🏻 #akshatamithbavkar  #transformationspecialist  #fattofitjourney  #onlinecoachingfitnessplan  #dedication  #onlineclient  #weighttrainingforwomen  #nutritioncoach  #proburstwheysupreme  #postpregnancyfitness  #aspire2inspire  #befitbepro 
🎁 TAG YOUR WORKOUT PARTNER ‼️
Featured: 
SQUAT. HINGE. PUSH. PULL. CORE. 😘
#totalbodyworkout 🎯
➕ @daniellepascente 😍
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Tag someone to hold you accountable this week!
We ALL need an #accountabilitypartner 🔑
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1️⃣Alternating Reverse Lunge
2️⃣RDL
3️⃣Bent Over Row
4️⃣High Plank Reach ➕ push yourself to Downward Dog
➡️5 rounds of 10 reps each 🥰
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🎥 :  @chris_skywalker 
#strengthtrain 
#consistencyiskey
#makeitahabit
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@certoapparel
#certoapparel
🎁 TAG YOUR WORKOUT PARTNER ‼️ Featured: SQUAT. HINGE. PUSH. PULL. CORE. 😘 #totalbodyworkout  🎯 ➕ @daniellepascente 😍 — Tag someone to hold you accountable this week! We ALL need an #accountabilitypartner  🔑 — 1️⃣Alternating Reverse Lunge 2️⃣RDL 3️⃣Bent Over Row 4️⃣High Plank Reach ➕ push yourself to Downward Dog ➡️5 rounds of 10 reps each 🥰 — 🎥 : @chris_skywalker #strengthtrain  #consistencyiskey  #makeitahabit  — @certoapparel #certoapparel 
Love summer # finally #2 more days of work #long year#loveyourself #loveyoga #yogateacher #barreworkout #barreteacher #pilates #pilates teacher #weighttrainingforwomen #fitlife #fitlady #breastcancer #breastcancersurvivor #work hard #long year ! Summer baby 🌞🌞🌞😎
Chest and Triceps. A little bit of my workout posted here. Up to 65 pounds on the chest press. My chest and triceps are my weakest muscles. #gainz #workinprogress #workinprogress💪 #chest #weightlosstransformation #keto #weighttraining #weighttrainingforwomen #womanfitness
@laurenreddiex giving us all the weekend activity inspo! We love seeing you being active and rocking SS merch- be sure to tag us so we can see you! 👀
@laurenreddiex giving us all the weekend activity inspo! We love seeing you being active and rocking SS merch- be sure to tag us so we can see you! 👀
Sunday Funday = Squat Day ❤️
Sunday Funday = Squat Day ❤️
Started my new program today and really enjoyed day 1. Although I’m still doing my rehab exercises for my patella tendinopathy, I’m able to do deadlifts and a few of my other fav lifts! Happy to hit 100kg for 2!! 8 weeks of strength training - bring it on 💪💪 #photobomb #deadlifts #lift .
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#fitness #healthychoices #bodyweighttraining  #training #strong #juststrong #girlswholift #strongmum #weighttrainingforwomen #determination #lifestyle #fitnesslife #youonlyhaveonebody #beyourself #fitchicks #fitnessmotivation #getfit  #junkyardfitnessoz #homegym #gymaddicted #rxdunbroken #asnbbc2018 #asnfuelled @brad_hollis1
Started my new program today and really enjoyed day 1. Although I’m still doing my rehab exercises for my patella tendinopathy, I’m able to do deadlifts and a few of my other fav lifts! Happy to hit 100kg for 2!! 8 weeks of strength training - bring it on 💪💪 #photobomb  #deadlifts  #lift  . . . #fitness  #healthychoices  #bodyweighttraining  #training  #strong  #juststrong  #girlswholift  #strongmum  #weighttrainingforwomen  #determination  #lifestyle  #fitnesslife  #youonlyhaveonebody  #beyourself  #fitchicks  #fitnessmotivation  #getfit  #junkyardfitnessoz  #homegym  #gymaddicted  #rxdunbroken  #asnbbc2018  #asnfuelled  @brad_hollis1
Love/hate relationship w/ squats: 60% hate, 40% love. They have me doubting myself lately 👿 but it’s the perfect challenge! .
today’s #legday for 400cal burn ⤵️
•stretch + warm up sets of squats •3x3 #squats @ 135
•4x12 hip thrusts SS RDLs
•4x12 cable pull throughs SS weighted step ups •4x12 leg ext SS ham curl
•4x20 weighted calf raises
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#workoutvideos #legday #squats #dumbbellworkout #workoutroutine #reversedieting #progressiveoverload #weighttraining #weighttrainingforwomen #weightlifting #training #workoutmotivation
Love/hate relationship w/ squats: 60% hate, 40% love. They have me doubting myself lately 👿 but it’s the perfect challenge! . today’s #legday  for 400cal burn ⤵️ •stretch + warm up sets of squats •3x3 #squats  @ 135 •4x12 hip thrusts SS RDLs •4x12 cable pull throughs SS weighted step ups •4x12 leg ext SS ham curl •4x20 weighted calf raises . . . . #workoutvideos  #legday  #squats  #dumbbellworkout  #workoutroutine  #reversedieting  #progressiveoverload  #weighttraining  #weighttrainingforwomen  #weightlifting  #training  #workoutmotivation 
TIRED 😓 of the Yo Yo?  I know I am even if it’s only 5 pounds! 
There’s definitely something motivating while participating in an actual coach test. That extra layer of support and accountability makes all the difference for me! 
When a new program launches, I typically do not waiver! I follow the workout and eating plan as it’s designed! 
The challenge comes about in-between the groups (especially during a festive season like this). Even though I only wobble 5 pounds or so, it’s still very frustrating 😬

I have heard Shaun T addresses this, so I’m excited to hear what he has to share. 
So...Why do I share this!  Well, I never want anyone to think “I’ve got it all together!” Do I still gravitate towards food during moments of stress? 
I wish I could say “no.” Has it gotten better?  Oh yeah!  Does the support of our groups help! 
Absolutely! 
AND that is one of the many reasons I cannot wait to start prepping for the launch 🚀 of our new program January 7th! 
If you are ready to say bye 👋 bye 👋  to the yo-yo and start 2019 off right, drop an emoji below, and I’ll be in touch!
TIRED 😓 of the Yo Yo? I know I am even if it’s only 5 pounds! There’s definitely something motivating while participating in an actual coach test. That extra layer of support and accountability makes all the difference for me! When a new program launches, I typically do not waiver! I follow the workout and eating plan as it’s designed! The challenge comes about in-between the groups (especially during a festive season like this). Even though I only wobble 5 pounds or so, it’s still very frustrating 😬 I have heard Shaun T addresses this, so I’m excited to hear what he has to share. So...Why do I share this! Well, I never want anyone to think “I’ve got it all together!” Do I still gravitate towards food during moments of stress? I wish I could say “no.” Has it gotten better? Oh yeah! Does the support of our groups help! Absolutely! AND that is one of the many reasons I cannot wait to start prepping for the launch 🚀 of our new program January 7th! If you are ready to say bye 👋 bye 👋 to the yo-yo and start 2019 off right, drop an emoji below, and I’ll be in touch!
Gym session 9. 
I shaved 1 minute 20 off my 3k on the treadmill and 2minutes 40 off my 5k on the bike. I am so happy. Now time to try going a longer distance 👏🏼💪🏼🏃🏻‍♀️🚴🏻‍♀️
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#weightloss #postopbody #anxiety #training #journeytohappiness #journeytohealth #weightloss #weightlossjourney #health #fitnessjourney #motivation #followers #foodtrip #sportswear #danceteachers #operation #postoperation #postsurgeryrecovery #walkagain #mentalhealthawareness #anxiety #hipreconstruction #slowlybutsurely #anxietysurvivor #mentalhealth #weightlosstransformation #weighttrainingforwomen #gymmotivation #exercisemotivation #gymlife #exercise
Gym session 9. I shaved 1 minute 20 off my 3k on the treadmill and 2minutes 40 off my 5k on the bike. I am so happy. Now time to try going a longer distance 👏🏼💪🏼🏃🏻‍♀️🚴🏻‍♀️ ———————————————————————— #weightloss  #postopbody  #anxiety  #training  #journeytohappiness  #journeytohealth  #weightloss  #weightlossjourney  #health  #fitnessjourney  #motivation  #followers  #foodtrip  #sportswear  #danceteachers  #operation  #postoperation  #postsurgeryrecovery  #walkagain  #mentalhealthawareness  #anxiety  #hipreconstruction  #slowlybutsurely  #anxietysurvivor  #mentalhealth  #weightlosstransformation  #weighttrainingforwomen  #gymmotivation  #exercisemotivation  #gymlife  #exercise 
Standing up: No problem
Sitting down: Shoot me in the face
Go up stairs: I got this
Go downstairs: F*ck it. I’m just gonna throw myself down and hope for the best. 😂
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Had another epic leg day today with #teamgetitdone
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#fitmominspiration #fitfamilylife #mombodlove #momof2boys #bodybuildingwomen #bodybuilding #girlsthatliftweights #fitnessgoals2018 #trainhardplayhard #noexcusesmom #gymsharkwomen #fitnessmotivation #getfitforlife #lifegym #gymismylife #weights #weighttrainingforwomen #workoutinspo #getstrong #musclesaresexy #fitnessaddict #gains #nopainnogain #chicksthatlift #fitspo #beavisonary #legday #sundayfunday
Standing up: No problem Sitting down: Shoot me in the face Go up stairs: I got this Go downstairs: F*ck it. I’m just gonna throw myself down and hope for the best. 😂 - Had another epic leg day today with #teamgetitdone  - #fitmominspiration  #fitfamilylife  #mombodlove  #momof2boys  #bodybuildingwomen  #bodybuilding  #girlsthatliftweights  #fitnessgoals2018  #trainhardplayhard  #noexcusesmom  #gymsharkwomen  #fitnessmotivation  #getfitforlife  #lifegym  #gymismylife  #weights  #weighttrainingforwomen  #workoutinspo  #getstrong  #musclesaresexy  #fitnessaddict  #gains  #nopainnogain  #chicksthatlift  #fitspo  #beavisonary  #legday  #sundayfunday 
❗️TONED ARMS
Make sure to double tap ❤️ and saaave for this next week!
💥Swipe to see the bonus AB burnout at the end!!
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Wanna get those toned defined arms?
Do these 3 supersets to hit your bi’s and tri’s and tighten up those muscles!
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The Workout 👇🏼
🔥3x12 bicep rope curls SS 12 kneeling rope extensions
🔥3x12 DB tricep kickbacks SS alternating curls
🔥3 sets till failure on dips
🔥3x3 rounds of leg raises
- 10 lifts each leg + 10 together = ONE round
#yeahthatnatalie
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Tag your workout partner below!!
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🎥 WATCH THE FULL WORKOUT
Click the link in my bio!
❗️TONED ARMS Make sure to double tap ❤️ and saaave for this next week! 💥Swipe to see the bonus AB burnout at the end!! . Wanna get those toned defined arms? Do these 3 supersets to hit your bi’s and tri’s and tighten up those muscles! . The Workout 👇🏼 🔥3x12 bicep rope curls SS 12 kneeling rope extensions 🔥3x12 DB tricep kickbacks SS alternating curls 🔥3 sets till failure on dips 🔥3x3 rounds of leg raises - 10 lifts each leg + 10 together = ONE round #yeahthatnatalie  . Tag your workout partner below!! . 🎥 WATCH THE FULL WORKOUT Click the link in my bio!
Nothing special - just enjoyed my makeup 💁🏻‍♀️⁣
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I don’t wear makeup half as much as I use to so when I have makeup on I feel fancy ⁣
⁣
I’m feeling poorly and weak asf so just don’t have the energy to lift anything⁣
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😅 I never normally enjoy days off at the gym but it’s been nice having 4 days off
Nothing special - just enjoyed my makeup 💁🏻‍♀️⁣ ⁣ I don’t wear makeup half as much as I use to so when I have makeup on I feel fancy ⁣ ⁣ I’m feeling poorly and weak asf so just don’t have the energy to lift anything⁣ ⁣ 😅 I never normally enjoy days off at the gym but it’s been nice having 4 days off
I see some new followers on my page and that’s awesome, so I wanted to share a few things you may not know about me....
🔻I’ll be 51 in February
🔻I’ve been in the fitness industry since I was 26
🔻I taught group fitness for 18 years 🔻I’ve been a personal trainer for 10 years and recently took the majority of my business on-line. 🔻I started consistently weight training at age 40.
🔻I was a yo-yo dieter almost all my life
🔻I was put on my first diet at age 9
🔻I used to use exercise as a punishment for over eating
🔻I was an emotional binge eater and exerciser for 18 years(and I still have to consistently work on it)
🔻I’m deathly afraid of public speaking(which is why you see no videos of me talking 😩)
🔻I’m married and I have a 22 year old son in the military 🇺🇸
🔻I have two dogs and a cat-all rescue animals
🔻I rarely watch TV
🔻I love the outdoors
🔻I rarely wear make-up and feel more comfortable without
🔻I hate having my picture taken
🔻I have so many pairs of workout pants/shorts that I don’t even know what I own
🔻If I know you, I can be wickedly sarcastic.(especially if I’m drinking🍷🙄).
🔻I’m an introverted-extrovert- I can do anything by myself and enjoy being alone but I love to socialize with the right people.
🔻I competed in figure 3xs in my early 40’s
🔻I am a realist, believe their are no short cuts and that working for what you want is the only way.
🔻I’m super intuitive and very empathetic although I don’t always come across that way.
🔻I love to help women who are struggling with their fitness or self esteem because I know what it’s like to be there.
🔻I am 100% passionate about health and fitness but also believe everyone is individual and balance is the key to happiness. 
Now your turn...tell me one thing about you! 
#fitlife #foreverfit #fitat50 #womenfitness #randilynnfitness #trainsmart #strong #strongmind #strongbody #getfit #onlinecoach #fit #fitness #workinprogresss #naturalmuscle #workforwhatyouwant #fitmom #womenshealth #healthyandfit  #fitwomen #fatloss #fitover50 #fitover40 #weighttrain #weighttrainingforwomen #getlean #womenwholift #bodygoals #bodycomp
I see some new followers on my page and that’s awesome, so I wanted to share a few things you may not know about me.... 🔻I’ll be 51 in February 🔻I’ve been in the fitness industry since I was 26 🔻I taught group fitness for 18 years 🔻I’ve been a personal trainer for 10 years and recently took the majority of my business on-line. 🔻I started consistently weight training at age 40. 🔻I was a yo-yo dieter almost all my life 🔻I was put on my first diet at age 9 🔻I used to use exercise as a punishment for over eating 🔻I was an emotional binge eater and exerciser for 18 years(and I still have to consistently work on it) 🔻I’m deathly afraid of public speaking(which is why you see no videos of me talking 😩) 🔻I’m married and I have a 22 year old son in the military 🇺🇸 🔻I have two dogs and a cat-all rescue animals 🔻I rarely watch TV 🔻I love the outdoors 🔻I rarely wear make-up and feel more comfortable without 🔻I hate having my picture taken 🔻I have so many pairs of workout pants/shorts that I don’t even know what I own 🔻If I know you, I can be wickedly sarcastic.(especially if I’m drinking🍷🙄). 🔻I’m an introverted-extrovert- I can do anything by myself and enjoy being alone but I love to socialize with the right people. 🔻I competed in figure 3xs in my early 40’s 🔻I am a realist, believe their are no short cuts and that working for what you want is the only way. 🔻I’m super intuitive and very empathetic although I don’t always come across that way. 🔻I love to help women who are struggling with their fitness or self esteem because I know what it’s like to be there. 🔻I am 100% passionate about health and fitness but also believe everyone is individual and balance is the key to happiness. Now your turn...tell me one thing about you! #fitlife  #foreverfit  #fitat50  #womenfitness  #randilynnfitness  #trainsmart  #strong  #strongmind  #strongbody  #getfit  #onlinecoach  #fit  #fitness  #workinprogresss  #naturalmuscle  #workforwhatyouwant  #fitmom  #womenshealth  #healthyandfit  #fitwomen  #fatloss  #fitover50  #fitover40  #weighttrain  #weighttrainingforwomen  #getlean  #womenwholift  #bodygoals  #bodycomp 
The “WHY” of starting our fitness journey — or continuing it — or starting over — whatever — is more important than the “HOW.”
__

The “HOW” is easy 👉🏼
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🏋🏻‍♀️ you lift things up and put them down
🧘🏼‍♀️ you meditate and do weird stretches
🏃🏼‍♀️ you run out- or inside (that doesn’t really matter)
__

But the “WHY” — that’s where we fuck up.
You, me, the other guy — it’s in our nature.
-
Because facing the truth of “WHY” we start anything is fucking HARD 😰
__ “I want to lose 10lbs.”
👉🏼 I want to feel confident in my skin again and wear that bathing suit on vacation this summer.
__ “I want to run an 8min. mile.”
👉🏼 I want to have the endurance to play with my children (or grandchildren 🤪) without getting winded ten minutes in.
__ “I want to go to the gym every day.”
👉🏼 I want to finally take time for myself and do something for ME, because I feel like I’m doing everything for everyone else all the time and I’m tired of it.
__

The “WHY” of your decision to get in shape — the deep one, not that superficial crap — is what makes it SUSTAINABLE 👏🏼
__

Understanding the “WHY” of your fitness journey is going to set you miles apart from anyone else 👏🏼
__

Understanding the “WHY” of your PROGRAM is going to ensure that you choose the best one for YOU 👏🏼
__

Now, I’m biased 🤪
It’s why today’s BLOG SUNDAY is:
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👉🏼 THE 3 BENEFITS OF STRENGTH TRAINING 👈🏼
__

Give it a read, and then comment below 👇🏼 your reason for starting your fitness journey.
__

Mine is to get strong as fuck 💪🏼
Or, stronger than I was yesterday, anyway.
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Your turn! 👇🏼
__

#CHOOSESTRENGTH
#AreteAccelerator #FlourishAndConquer
#notasize0 #fitnessmomma #fitnessmommy #coachforwomen #personalevolution #womenwhoinspire #weaktostrong #fitmominspire #fitmomstrongmom #strengthtrainingforwomen #weighttrainingforwomen #comfortableinmyskin #strongerthanyesterday #buildingstrongasswomen #onlinetrainingcoach #womenwhoconquer #fitnessbloggers #womenpowerlifting #womenofpowerlifting #womeninfitness #inspiringconfidence #strongisbeauty #girlswithmusclesandtattoos #grindgang #strongisthenewbeautiful #effyourbeautystandard #weighttrainingforwomen
The “WHY” of starting our fitness journey — or continuing it — or starting over — whatever — is more important than the “HOW.” __ The “HOW” is easy 👉🏼 - 🏋🏻‍♀️ you lift things up and put them down 🧘🏼‍♀️ you meditate and do weird stretches 🏃🏼‍♀️ you run out- or inside (that doesn’t really matter) __ But the “WHY” — that’s where we fuck up. You, me, the other guy — it’s in our nature. - Because facing the truth of “WHY” we start anything is fucking HARD 😰 __ “I want to lose 10lbs.” 👉🏼 I want to feel confident in my skin again and wear that bathing suit on vacation this summer. __ “I want to run an 8min. mile.” 👉🏼 I want to have the endurance to play with my children (or grandchildren 🤪) without getting winded ten minutes in. __ “I want to go to the gym every day.” 👉🏼 I want to finally take time for myself and do something for ME, because I feel like I’m doing everything for everyone else all the time and I’m tired of it. __ The “WHY” of your decision to get in shape — the deep one, not that superficial crap — is what makes it SUSTAINABLE 👏🏼 __ Understanding the “WHY” of your fitness journey is going to set you miles apart from anyone else 👏🏼 __ Understanding the “WHY” of your PROGRAM is going to ensure that you choose the best one for YOU 👏🏼 __ Now, I’m biased 🤪 It’s why today’s BLOG SUNDAY is: - 👉🏼 THE 3 BENEFITS OF STRENGTH TRAINING 👈🏼 __ Give it a read, and then comment below 👇🏼 your reason for starting your fitness journey. __ Mine is to get strong as fuck 💪🏼 Or, stronger than I was yesterday, anyway. - Your turn! 👇🏼 __ #CHOOSESTRENGTH  #AreteAccelerator  #FlourishAndConquer  #notasize0  #fitnessmomma  #fitnessmommy  #coachforwomen  #personalevolution  #womenwhoinspire  #weaktostrong  #fitmominspire  #fitmomstrongmom  #strengthtrainingforwomen  #weighttrainingforwomen  #comfortableinmyskin  #strongerthanyesterday  #buildingstrongasswomen  #onlinetrainingcoach  #womenwhoconquer  #fitnessbloggers  #womenpowerlifting  #womenofpowerlifting  #womeninfitness  #inspiringconfidence  #strongisbeauty  #girlswithmusclesandtattoos  #grindgang  #strongisthenewbeautiful  #effyourbeautystandard  #weighttrainingforwomen 
Shout out to the #Fabletics Powerhold leggings for holding everything together in all the right places😂🙌🏼 swipe left to see the full body circuit that I did yesterday to activate upper and lower body. #fullbodyworkout #fullbodyactivation #gym #fableticsleggings #weighttraining #weighttrainingforwomen #gymvibes
Give the gift of fitness this year!  Merry Fitmas to all!
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We think it’s the perfect gift!
LiveLeanRX.com .
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#Dexascan #fitness #giftcertificate #DEA #VO2Max #rmrtest #bodycomposition #weightlosstransformation #weighttraining #weighttrainingforwomen #stongwomen #strongmen #fitnesscompetition #fitmas
Today’s 🍑 Glute Session 🍑 with @cristina_minciuna went up 60kg in squats but couldn’t record as I was spotting. .
Workout today
- Squats
- RDL
- Hip Thrusts
- Prison Squats
- Dumbbell kickbacks
- Side lying single Leg press
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#personaltrainer #personaltraining #pt #fitfam #fitspo #fitness #gym #gymtime #gymlife #training #trainingday #glutes #glutes🍑 #workout #workouts #exercise #doyouevenlift #girls #girlswholift #girlswholiftheavy #weighttraining #weightlifting #weighttrainingforwomen #squats #squat #bootybootybooty #coventry
Today’s 🍑 Glute Session 🍑 with @cristina_minciuna went up 60kg in squats but couldn’t record as I was spotting. . Workout today - Squats - RDL - Hip Thrusts - Prison Squats - Dumbbell kickbacks - Side lying single Leg press . . . . . #personaltrainer  #personaltraining  #pt  #fitfam  #fitspo  #fitness  #gym  #gymtime  #gymlife  #training  #trainingday  #glutes  #glutes 🍑 #workout  #workouts  #exercise  #doyouevenlift  #girls  #girlswholift  #girlswholiftheavy  #weighttraining  #weightlifting  #weighttrainingforwomen  #squats  #squat  #bootybootybooty  #coventry 
Morning fam 😊 I wanna know one of your 2019 goals. Share it below 👇💕 The start of a new year is always exciting and setting goals is an important step towards making changes.
And even as promising as the new year is, life will catch up with you, there will be hardship, excuses, temptations, factors that will get in the way of forward progress.

In those moments it's important to know, WHERE you are going, WHY you are going there and HOW you will get there.
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💭One of my 2019 goals is💭
To put myself in more uncomfortable situations 😬. Particularly with making new friends 👭 and trying new training styles 🏋️‍♀️⛹️‍♀️🤸‍♀️.
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If you havent thought of your 2019 goals yet, take a moment right now to think of one and comment it below ❤ let's hold each other accountable.
Morning fam 😊 I wanna know one of your 2019 goals. Share it below 👇💕 The start of a new year is always exciting and setting goals is an important step towards making changes. And even as promising as the new year is, life will catch up with you, there will be hardship, excuses, temptations, factors that will get in the way of forward progress. In those moments it's important to know, WHERE you are going, WHY you are going there and HOW you will get there. . 💭One of my 2019 goals is💭 To put myself in more uncomfortable situations 😬. Particularly with making new friends 👭 and trying new training styles 🏋️‍♀️⛹️‍♀️🤸‍♀️. . If you havent thought of your 2019 goals yet, take a moment right now to think of one and comment it below ❤ let's hold each other accountable.
🌟Imagine going on vacation and not having to stress diet beforehand. 🌟Imagine not having to worry about your bikini body because it's already there. It's a body with the bikini on it. 🌟Imagine being 100% comfortable and confident with whatever destination you were heading towards. 🌟Imagine fully being there while on vacation and enjoying every single moment. 🌟Imagine being able to make memories instead of count calories. 🌟Imagine being able to go explore instead of stress about the gym. 🌟Imagine being able to accomplish all of your goals in and out of the gym, while still having and enjoying life. 🌟Imagine being able to grow and expand work/business/career, and not sacrificing your health because of it. 🌟Imagine your dream life of simplicity and ease, comfortable and confidence in your body, just being your true reality. 🌟Imagine not having to think about it and it just being real. ❤Because it can be. 
You're overthinking it. 
You're making it a bigger deal than it needs to be. 
Going back to simple intuitive eating, listening to your body and doing what feels good, you are going to find so much more than any diet or workout plan will ever do for you.

It's exactly what you've been looking for but could never find.
How do I know? 
Because this is what I needed instead of stumbling around for years trying to piece it together alone. 
Let me help you by not losing time, energy and the little bit of passion and drive that you're holding onto. 
confidentandfit.com/journey
🌟Imagine going on vacation and not having to stress diet beforehand. 🌟Imagine not having to worry about your bikini body because it's already there. It's a body with the bikini on it. 🌟Imagine being 100% comfortable and confident with whatever destination you were heading towards. 🌟Imagine fully being there while on vacation and enjoying every single moment. 🌟Imagine being able to make memories instead of count calories. 🌟Imagine being able to go explore instead of stress about the gym. 🌟Imagine being able to accomplish all of your goals in and out of the gym, while still having and enjoying life. 🌟Imagine being able to grow and expand work/business/career, and not sacrificing your health because of it. 🌟Imagine your dream life of simplicity and ease, comfortable and confidence in your body, just being your true reality. 🌟Imagine not having to think about it and it just being real. ❤Because it can be. You're overthinking it. You're making it a bigger deal than it needs to be. Going back to simple intuitive eating, listening to your body and doing what feels good, you are going to find so much more than any diet or workout plan will ever do for you. It's exactly what you've been looking for but could never find. How do I know? Because this is what I needed instead of stumbling around for years trying to piece it together alone. Let me help you by not losing time, energy and the little bit of passion and drive that you're holding onto. confidentandfit.com/journey
Day 16/21 🙋🏼‍♀️💦 Instructions:
- Complete all exercises one after the other. - Take a 15 second break between each exercise.
- Take a 1 min rest between each round. - Repeat for 1 round (10 mins), 2 rounds (20 mins), 3 Rounds (30 mins) approx.

1. 20 Squat Jumps
2. 50 Mountain Climbers
3. 15 Plank Up Downs
4. 20 Curtsey Lunges
5. 20 Squats
6. 40 Bicycle Crunches 
7. 40 Second Plank
8. 15 Push Ups
9. 20 Shoulder Taps
10. Rest 1 min.
11. Repeat 🔥🔥🔥🔥🔥🔥🔥🔥🔥
Day 16/21 🙋🏼‍♀️💦 Instructions: - Complete all exercises one after the other. - Take a 15 second break between each exercise. - Take a 1 min rest between each round. - Repeat for 1 round (10 mins), 2 rounds (20 mins), 3 Rounds (30 mins) approx. 1. 20 Squat Jumps 2. 50 Mountain Climbers 3. 15 Plank Up Downs 4. 20 Curtsey Lunges 5. 20 Squats 6. 40 Bicycle Crunches 7. 40 Second Plank 8. 15 Push Ups 9. 20 Shoulder Taps 10. Rest 1 min. 11. Repeat 🔥🔥🔥🔥🔥🔥🔥🔥🔥
Strong week this week 🙌🏻💪🏻
Managed 4 decent sessions as well as a busy week (Hairdressing at Christmas 🙄💇🏼‍♀️😩)
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Ended the week with such a good back session today with my friend Hannah (who is a super strong machine) looking forward to training with her more and lifting heavier weights 💪🏻
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Pt sessions & gym sessions sorted up until Christmas. 👊🏻
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📸 @miketaylorpt .
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#weightloss#stronger#weights#gym#ptsession#ptfitness#caloriecounting#foodblog#fitnessblog#leaner#happy#bodydysmorphia#weightlossjourney#weightlifting#gymsessions#fitness#fitnessmotivation#healthylife#transformation#weightlossinspiration#weighttrainingforwomen#upperbody#fitbitionic#sundaytraining#deadlifts#backsession#sundaysession#
Strong week this week 🙌🏻💪🏻 Managed 4 decent sessions as well as a busy week (Hairdressing at Christmas 🙄💇🏼‍♀️😩) . . Ended the week with such a good back session today with my friend Hannah (who is a super strong machine) looking forward to training with her more and lifting heavier weights 💪🏻 . . Pt sessions & gym sessions sorted up until Christmas. 👊🏻 . . 📸 @miketaylorpt . . #weightloss #stronger #weights #gym #ptsession #ptfitness #caloriecounting #foodblog #fitnessblog #leaner #happy #bodydysmorphia #weightlossjourney #weightlifting #gymsessions #fitness #fitnessmotivation #healthylife #transformation #weightlossinspiration #weighttrainingforwomen #upperbody #fitbitionic #sundaytraining #deadlifts #backsession #sundaysession #
Rise and shine ☀️!! Looks like my quads aren’t the only thing growing 💪🏻🍑! Let me tell ya that this is the hardest body part for me to see results with. I am pretty tall, 5’7 and have long legs. Well the past few weeks I have been training more, doing more accessory work, and when I jumped on the scale I actually gained 5lbs. My first reaction was 😤huh, what the heck. I was not expecting a weight gain especially when I was feeling lighter and leaner. After taking a deep breathe and not throwing my scale out the window (I hate scales, btw), I realized that my body had gained more muscle and all that mattered was I liked what I saw in the mirror. I’ll take a shapely body and some booty growth over a smaller number on the scale any day 👊🏻. Weight is just a number ladies and it fluctuates based on so many things. Try and look at yourself as a person and not as a number ❤️!! #bootygoals #bootyfordays #glutes #strongissexy #weighttraining #weighttrainingforwomen #weightgain #girlswholift #girlswithmuscle #strongissexy #fitmom #fitat40 #squatbooty #fitnessmotivation #fitness #fitnessgirl #personaltrainer #jupiter #palmbeach
Rise and shine ☀️!! Looks like my quads aren’t the only thing growing 💪🏻🍑! Let me tell ya that this is the hardest body part for me to see results with. I am pretty tall, 5’7 and have long legs. Well the past few weeks I have been training more, doing more accessory work, and when I jumped on the scale I actually gained 5lbs. My first reaction was 😤huh, what the heck. I was not expecting a weight gain especially when I was feeling lighter and leaner. After taking a deep breathe and not throwing my scale out the window (I hate scales, btw), I realized that my body had gained more muscle and all that mattered was I liked what I saw in the mirror. I’ll take a shapely body and some booty growth over a smaller number on the scale any day 👊🏻. Weight is just a number ladies and it fluctuates based on so many things. Try and look at yourself as a person and not as a number ❤️!! #bootygoals  #bootyfordays  #glutes  #strongissexy  #weighttraining  #weighttrainingforwomen  #weightgain  #girlswholift  #girlswithmuscle  #strongissexy  #fitmom  #fitat40  #squatbooty  #fitnessmotivation  #fitness  #fitnessgirl  #personaltrainer  #jupiter  #palmbeach 
Day 15/21 (Yesterday’s workout)
I’m going to post all the circuits for the rest of the week here so hopefully you find some time this week to work up a sweat before Xmas week! 
Day 15: 
Instructions:
- Complete all exercises one after the other. - Take a 15 second break between each exercise.
- Take a 1 min rest between each round. 
1. 50 High Knees
2. 10 Burpees
3. 20 Step Ups
4. 40 Sec Plank
5. 20 Shoulder Taps
6. 20 Glute Bridges
7. 20 Squats
8. 40 Russian Twists 
9. 15 Push Ups 
10. Rest 1 min.
11. Repeat 💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼
Day 15/21 (Yesterday’s workout) I’m going to post all the circuits for the rest of the week here so hopefully you find some time this week to work up a sweat before Xmas week! Day 15: Instructions: - Complete all exercises one after the other. - Take a 15 second break between each exercise. - Take a 1 min rest between each round. 1. 50 High Knees 2. 10 Burpees 3. 20 Step Ups 4. 40 Sec Plank 5. 20 Shoulder Taps 6. 20 Glute Bridges 7. 20 Squats 8. 40 Russian Twists 9. 15 Push Ups 10. Rest 1 min. 11. Repeat 💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼
Ondanks de #sneeuw vanochtend toch naar de #sportschool gegaan (voor sommigen al een excuus om dan juist niet te gaan, maar....dat zijn vaak ook de mensen die altijd wel een excuus hebben of zoeken....te warm, te koud, te druk, te moe, te miezerig buiten, etc.). Niet speciaal een bepaalde spiergroep getraind vandaag, een beetje van alles wat eigenlijk en ook wel weer het e.e.a. aan #rugspieroefeningen, omdat ik daar dus simpelweg veel profijt uit haal t.a.v. #scoliose en dan  is 1 x per week rugspieroefeningen eigenlijk te weinig in mijn geval. Als #compound oefeningen vandaag de #deadlifts 💪🏻. #losingweight #afvallen #gewichtsverlies #fitness #workout #gym #sportschool #krachttraining #krachttrainingvoorvrouwen
#weighttraining #weighttrainingforwomen #weightlifting #weightliftingforwomen
#gymtime
#goldsgymnl #goldsgymnieuwegein @golds_gymnl #polarbeat
Ondanks de #sneeuw  vanochtend toch naar de #sportschool  gegaan (voor sommigen al een excuus om dan juist niet te gaan, maar....dat zijn vaak ook de mensen die altijd wel een excuus hebben of zoeken....te warm, te koud, te druk, te moe, te miezerig buiten, etc.). Niet speciaal een bepaalde spiergroep getraind vandaag, een beetje van alles wat eigenlijk en ook wel weer het e.e.a. aan #rugspieroefeningen , omdat ik daar dus simpelweg veel profijt uit haal t.a.v. #scoliose  en dan is 1 x per week rugspieroefeningen eigenlijk te weinig in mijn geval. Als #compound  oefeningen vandaag de #deadlifts  💪🏻. #losingweight  #afvallen  #gewichtsverlies  #fitness  #workout  #gym  #sportschool  #krachttraining  #krachttrainingvoorvrouwen  #weighttraining  #weighttrainingforwomen  #weightlifting  #weightliftingforwomen  #gymtime  #goldsgymnl  #goldsgymnieuwegein  @golds_gymnl #polarbeat 
Up & at ‘em 😏 ✈️ the flight yesterday was genuinely incredible! I’ve never flown upper class before and I enjoyed every moment 🙏🏼 thank you @virginatlantic for looking after us!
🇧🇧 Barbados is beautiful and the staff at @theclubbarbados are so friendly! 👣 had to get moving after a million hours sitting/lying down yesterday though and I had SO MUCH FUN at the gym this morning! Super old school equipment which I loved and the whole gym to myself 😁
🌴 time for food and sun! 
#barbados
Up & at ‘em 😏 ✈️ the flight yesterday was genuinely incredible! I’ve never flown upper class before and I enjoyed every moment 🙏🏼 thank you @virginatlantic for looking after us! 🇧🇧 Barbados is beautiful and the staff at @theclubbarbados are so friendly! 👣 had to get moving after a million hours sitting/lying down yesterday though and I had SO MUCH FUN at the gym this morning! Super old school equipment which I loved and the whole gym to myself 😁 🌴 time for food and sun! #barbados 
Hi there, I’m juicy ! 
20lbs ⬇️ Nice to meet you guys and thank you for tuning into my sister Monae and I #weightlossjourney . *LONG POST WARNING* 
About me: I’m from #beaumonttx , 23 & currently a #nursingstudent . I’ve been on this #weightloss Journey for a while now. However, I have not been consistent which is why I always seem to gain the weight back. May of 2018 is when I decided that being over weight isn’t fun anymore, I’ve had enough of depression not being able to wear what I want to wear, people telling me that I’m fabulous “ for a big girl”, family looking at me strange whenever I don’t get seconds for dinner, paying hundreds of dollars for bra’s that still didn’t fit, getting tired walking up a flight of stairs, not wanting to be seen in public, wearing pants over my stomach , and to sum it all up ( because I can go on and on ) feeling as if I wasn’t myself anymore. If you swipe a few times over you’ll see my face transformation from May to August, that was just 15 lbs you guys ! JUST 15. Again , I have not been consistent since, soooooo here’s were you guys come into play ! I’ve vow to myself, and my new weight loss family ( you) , that as of dec 16th 2018 that I will be consistent with my weight loss and take it seriously. I will be posting transformation pictures meals and workouts and well as my sister monae ! We’re in this together ! ( my birthday is 8/20 and I’m trying to get into a bikini 🙃) DM’s are always opened for any questions. Feel free to tag us in your post or stories !  Once again , nice meeting you guys 😋. #firstpost #weightlosstransformation #weightlossmotivation #bootytransformation #workingout -#nursingschool #nursingstudent #love #gym #gymmotivation #acvchallenge #gallonwaterchallenge #blackgirlmagic #blackgirls #absworkout #keto #ketoface #ketodiet #weighttraining #weighttrainingforwomen #weighttransformation
Hi there, I’m juicy ! 20lbs ⬇️ Nice to meet you guys and thank you for tuning into my sister Monae and I #weightlossjourney  . *LONG POST WARNING* About me: I’m from #beaumonttx  , 23 & currently a #nursingstudent  . I’ve been on this #weightloss  Journey for a while now. However, I have not been consistent which is why I always seem to gain the weight back. May of 2018 is when I decided that being over weight isn’t fun anymore, I’ve had enough of depression not being able to wear what I want to wear, people telling me that I’m fabulous “ for a big girl”, family looking at me strange whenever I don’t get seconds for dinner, paying hundreds of dollars for bra’s that still didn’t fit, getting tired walking up a flight of stairs, not wanting to be seen in public, wearing pants over my stomach , and to sum it all up ( because I can go on and on ) feeling as if I wasn’t myself anymore. If you swipe a few times over you’ll see my face transformation from May to August, that was just 15 lbs you guys ! JUST 15. Again , I have not been consistent since, soooooo here’s were you guys come into play ! I’ve vow to myself, and my new weight loss family ( you) , that as of dec 16th 2018 that I will be consistent with my weight loss and take it seriously. I will be posting transformation pictures meals and workouts and well as my sister monae ! We’re in this together ! ( my birthday is 8/20 and I’m trying to get into a bikini 🙃) DM’s are always opened for any questions. Feel free to tag us in your post or stories ! Once again , nice meeting you guys 😋. #firstpost  #weightlosstransformation  #weightlossmotivation  #bootytransformation  #workingout  -#nursingschool  #nursingstudent  #love  #gym  #gymmotivation  #acvchallenge  #gallonwaterchallenge  #blackgirlmagic  #blackgirls  #absworkout  #keto  #ketoface  #ketodiet  #weighttraining  #weighttrainingforwomen  #weighttransformation 
We Can Help You Achieve The Body You’ve Always Wanted With 1-2-1 Sessions & Specific Classes Targeted To Your Goals 💪🏼
We Can Help You Achieve The Body You’ve Always Wanted With 1-2-1 Sessions & Specific Classes Targeted To Your Goals 💪🏼
**Result Pic** We still have a way to go but just after 8 weeks of P.T with me twice a week my client has already achieved a huge amount of weight loss - again through strength and conditioning training. 
So many uneducated opinions out there regarding weight training yet one the results you see is a big drop in body fat.

Hard work, commitment and dedication really does pay off. If 2019 is the year to achieve your fitness goals, enquires at:  jermaineckjohnson@gmail.com 
#personaltrainer #personaltrainerlondon #eastlondonpersonaltrainer #eastlondon #fitfun #fitnessguru #fitnessandhealth #fitnessaddict #gymmotivation #getoutside #getstrong #getmotivated #weighttraining #weighttrainingforwomen #womenliftweights #weightlosstransformation #bodytransformation #instafit #fitfam #gym #hardwork #determination #sustainability #2019 #noexcuses #nopainnogain  #womenshealth #bodypositive #bebetter #bestpersonaltrainer
**Result Pic** We still have a way to go but just after 8 weeks of P.T with me twice a week my client has already achieved a huge amount of weight loss - again through strength and conditioning training. So many uneducated opinions out there regarding weight training yet one the results you see is a big drop in body fat. Hard work, commitment and dedication really does pay off. If 2019 is the year to achieve your fitness goals, enquires at: jermaineckjohnson@gmail.com #personaltrainer  #personaltrainerlondon  #eastlondonpersonaltrainer  #eastlondon  #fitfun  #fitnessguru  #fitnessandhealth  #fitnessaddict  #gymmotivation  #getoutside  #getstrong  #getmotivated  #weighttraining  #weighttrainingforwomen  #womenliftweights  #weightlosstransformation  #bodytransformation  #instafit  #fitfam  #gym  #hardwork  #determination  #sustainability  #2019  #noexcuses  #nopainnogain  #womenshealth  #bodypositive  #bebetter  #bestpersonaltrainer 
Banging weight session this morning 
3 x 10 SM Bench
3 sets of wide/close pull ups with bands to failure 
3 x TRX high rows
3 x barbell front press
3 x 10 tricep kickbacks 
3 x 21’s
TRX abs to finish -
New goals in 2019 just getting practice in with the bands!
-
#girlsthatlift #weighttraining #weighttrainingforwomen #strongwomen #strong #newgoals #training #fitnessaddict #gymjunkie #healthybodyhealthymind 💪🏻💪🏻💪🏻
Happy Sunday folks!
.

Just got one more recovery session planned for later today then I'll be done with week 10 of the @kelseywells PWR program. .

I'm planning on doing a full review on the first 12 weeks after I'm done to give you all the nitty gritty 😉 .

The one thing I can say is that it really makes it so easy to workout because I dont have to think about what I have to do next. It's so effortless that excuses are definitely difficult to make to avoid working out 🤣 .

Are you getting Sweaty this Sunday? .

#kelseywells #kelseywellspwr
 #pwr #pwrprogress #pwrprogram 
#pwrweek10 #sweatapp 
#kaylaitsines #deathbykayla #thekaylamovement 
#bbg #bbgcommunity #bbgover30 #bbgsouthafrica
#LiftHeavyListenHeavy #FitMetalhead 
#weighttrainingforwomen #weightliftingwomen
Happy Sunday folks! . Just got one more recovery session planned for later today then I'll be done with week 10 of the @kelseywells PWR program. . I'm planning on doing a full review on the first 12 weeks after I'm done to give you all the nitty gritty 😉 . The one thing I can say is that it really makes it so easy to workout because I dont have to think about what I have to do next. It's so effortless that excuses are definitely difficult to make to avoid working out 🤣 . Are you getting Sweaty this Sunday? . #kelseywells  #kelseywellspwr  #pwr  #pwrprogress  #pwrprogram  #pwrweek10  #sweatapp  #kaylaitsines  #deathbykayla  #thekaylamovement  #bbg  #bbgcommunity  #bbgover30  #bbgsouthafrica  #LiftHeavyListenHeavy  #FitMetalhead  #weighttrainingforwomen  #weightliftingwomen 
So to help motivate myself in the gym today I thought I’d take some videos.........little bit of fun and helped when I was feeling less than excited about training. ☺️
-
#strengthtrainingforwomen #strongnotskinny #fitforlife #weighttrainingforwomen #thegymfactory #tgf #nevertoooldtolift
A very, very, very sweaty Barefoot Bootcamp this morning with these beauties😍1 hr workout in 35 degrees after a week of the flu just about broke me- time for a nap!💦😴
A very, very, very sweaty Barefoot Bootcamp this morning with these beauties😍1 hr workout in 35 degrees after a week of the flu just about broke me- time for a nap!💦😴
Without a doubt the sweatiest of all Sweat Social workouts so far!! Thanks @totalfusionaustralia Chermside & @tmsmilingyogi for an epic Barefoot Bootcamp to start our Sunday! If you want to join us next time, jump on the link in our bio to sign up!💕💦
Without a doubt the sweatiest of all Sweat Social workouts so far!! Thanks @totalfusionaustralia Chermside & @tmsmilingyogi for an epic Barefoot Bootcamp to start our Sunday! If you want to join us next time, jump on the link in our bio to sign up!💕💦
Fist pumps for finishing LIIFT4! I may not have been as focused nutritionally as I would have liked, but this program definitely changed my lifestyle. I am now waking up at 5 am to workout BEFORE work. When I skip it, I feel less energized and more mentally drained all day. Yay for non-scale victories! ✊🏻✊🏻✊🏻
Fist pumps for finishing LIIFT4! I may not have been as focused nutritionally as I would have liked, but this program definitely changed my lifestyle. I am now waking up at 5 am to workout BEFORE work. When I skip it, I feel less energized and more mentally drained all day. Yay for non-scale victories! ✊🏻✊🏻✊🏻
On your rainy days never forget to THANK the one that holds the umbrella for you!! By.... stealing the umbrella, splashing them in the puddles and kissing them before they can yell at you!! 😉 😉 😉 
Even when it’s raining and we get dampened let’s do our best to make the most of it. 😃 😃 😃 
To my family and friends who are always holding the umbrella for me... Thank you so much. I love you and appreciate you with all my heart. Splash you, kiss you when I see you 😘 😘 😘 
#kristygrahamkumabe#family#friends#support#rain#rainyday#rainydays#fitness#fitnessmotivation#appreciationpost#appreciatewhatyouhave#appreciation#fitfamilylife#familygoals#mumofboys#strengthtraining#weighttrainingforwomen#musclesaresexy#sunshinecoast#queensland#australia#motivationalquotes#motivation#sundayvibes#sunday#fitfam#instafit#fitspo
On your rainy days never forget to THANK the one that holds the umbrella for you!! By.... stealing the umbrella, splashing them in the puddles and kissing them before they can yell at you!! 😉 😉 😉 Even when it’s raining and we get dampened let’s do our best to make the most of it. 😃 😃 😃 To my family and friends who are always holding the umbrella for me... Thank you so much. I love you and appreciate you with all my heart. Splash you, kiss you when I see you 😘 😘 😘 #kristygrahamkumabe #family #friends #support #rain #rainyday #rainydays #fitness #fitnessmotivation #appreciationpost #appreciatewhatyouhave #appreciation #fitfamilylife #familygoals #mumofboys #strengthtraining #weighttrainingforwomen #musclesaresexy #sunshinecoast #queensland #australia #motivationalquotes #motivation #sundayvibes #sunday #fitfam #instafit #fitspo 
Do you suffer from SAD? Seasonal Affective Disorder? I 100% do. 
I’m not a fan of winter. I hate being cold and I hate that the weather affects my ability to go for long walks etc. I nearly got blown away today!
If you’re like me, having a gym membership or somewhere to go to get your exercise in is so important. Please don’t neglect this over the next few months. 
Maybe try going to the gym before or after work because I know how hard it is to leave a warm house to go back into the cold!
•
#WinterBlues #Exercise #Motivation #MotivatingMyself #Fitness #HealthyLiving #Health
Do you suffer from SAD? Seasonal Affective Disorder? I 100% do. I’m not a fan of winter. I hate being cold and I hate that the weather affects my ability to go for long walks etc. I nearly got blown away today! If you’re like me, having a gym membership or somewhere to go to get your exercise in is so important. Please don’t neglect this over the next few months. Maybe try going to the gym before or after work because I know how hard it is to leave a warm house to go back into the cold! • #WinterBlues  #Exercise  #Motivation  #MotivatingMyself  #Fitness  #HealthyLiving  #Health 
Glute Activation- 🔊 Sound On to hear me moaning! This killed me! My instructor just likes seeing me in pain!!
•
Do you include Glute Activation exercises before your workout? Let me know below! 🍑 
#gluteactivation #gluteactivationexercises #glutes #weighttraining
I’ve removed all the Circuits from my wall but they’re all included in my Highlights! 💖
#circuittraining #workoutoftheday #irishfitfam #sweatsesh #personaltraining #fitnesscoach #fitnessinstructor #cardio #cardioworkout
I’ve uploaded all the videos so far to YouTube if you want to make a playlist. You will always have them and never have to think twice when it comes to a sweaty workout sesh 💪🏼
-
If you only do weights in the gym, try 1-2 rounds of the circuits at the end of your session to test your cardio 💦

@megcaldwellfitness -

#homeworkout #cardio #circuittraining #circuits #fitness #health #fitnesscoach #workout #workoutroutine #personaltraining #fitfam #irishfitfam
*Snack Idea*
•
I always buy frozen berries and not because they are a lot cheaper 🤥 Fresh Berries just go off too quickly! •

I’ll have this as a snack or if I don’t fancy a big brekkie. •

1/2 Mug berries in the microwave for 1-2 mins and few tablespoons of natural yogurt. I added some chia & flax seeds.. Like a dessert really! 💁🏼‍♀️ you could prepare this the night before and bring into work! •

#SimpleSnacks #EasyMate #Nutrition #HealthyEating #NoFuss
*Snack Idea* • I always buy frozen berries and not because they are a lot cheaper 🤥 Fresh Berries just go off too quickly! • I’ll have this as a snack or if I don’t fancy a big brekkie. • 1/2 Mug berries in the microwave for 1-2 mins and few tablespoons of natural yogurt. I added some chia & flax seeds.. Like a dessert really! 💁🏼‍♀️ you could prepare this the night before and bring into work! • #SimpleSnacks  #EasyMate  #Nutrition  #HealthyEating  #NoFuss 
weight, i got this 💪🏻 #weighttrainingforwomen