#fitnessgurls photos & videos

100.2k Posts

Have a good weekend all.
May all your good work during the week not fall to shit this weeknd. Myself included 😂🤞
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Remember, nothing tastes as good as hitting your goals feels. Keep hustling 😘😘
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#motivation #hardwork #dedication #transformationinprogress #transformation #fashion #photooftheday #photography #beautiful #happy #lifestyle #life #workout #health #fit #gym #fitfam #stlye #picoftheday #fitnessmotivation #bodybuilding #transformation #fashion #gingerhair #fitnessmodel #muscleup #muscles #gingerhair #curves #fitnessgurls

Have a good weekend all.
May all your good work during the week not fall to shit this weeknd. Myself included 😂🤞
.
Remember, nothing tastes as good as hitting your goals feels. Keep hustling 😘😘
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.
#motivation #hardwork #dedication #transformationinprogress #transformation #fashion #photooftheday #photography #beautiful #happy #lifestyle #life #workout #health #fit #gym #fitfam #stlye #picoftheday #fitnessmotivation #bodybuilding #transformation #fashion #gingerhair #fitnessmodel #muscleup #muscles #gingerhair #curves #fitnessgurls

Double tap if you respect the king!

Double tap if you respect the king!

PROTEIN by @yessinbefit
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When it comes to protein intake, when many people start working out and improving their nutrition to build muscle, the first mistake they make is increasing their protein to an unnecessary amount because they think they need an insane amount of it to build muscle. I made this mistake as well when I started. I used to cram in as many chicken breasts and protein shakes as I possibly could each and every day, to a point where I almost felt sick.
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You don't need to consume as much protein as humanly possible to build muscle. Normally, the most you really need to maximize muscle growth normally sits between 0.8-1.2g per pound of bodyweight. So in most cases, 1g per pound is a good number to strive for.
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Tag someone who consumes WAY TOO MUCH PROTEIN!
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#caloriedeficit #caloriesurplus #bulking#bulkingseason #bulkup #muscle #cuttingseason#rippedabs #fitnessmodel #musclemodel#fitnessbody #proteindiet #highprotein#highproteindiet #gainer #fitnessboy #fitnessgurls#fatlosstips #arnoldclassic #recovery #fatloss#weightlossdiary #weightlossstory#weightlosssuccess #gainmuscle #musclemass#massgainer #proteinshake #getbigordietrying#buildmuscle

PROTEIN by @yessinbefit
-
When it comes to protein intake, when many people start working out and improving their nutrition to build muscle, the first mistake they make is increasing their protein to an unnecessary amount because they think they need an insane amount of it to build muscle. I made this mistake as well when I started. I used to cram in as many chicken breasts and protein shakes as I possibly could each and every day, to a point where I almost felt sick.
-
You don't need to consume as much protein as humanly possible to build muscle. Normally, the most you really need to maximize muscle growth normally sits between 0.8-1.2g per pound of bodyweight. So in most cases, 1g per pound is a good number to strive for.
-
Tag someone who consumes WAY TOO MUCH PROTEIN!
-
#caloriedeficit   #caloriesurplus   #bulking #bulkingseason   #bulkup   #muscle   #cuttingseason #rippedabs   #fitnessmodel   #musclemodel #fitnessbody   #proteindiet   #highprotein #highproteindiet   #gainer   #fitnessboy   #fitnessgurls #fatlosstips   #arnoldclassic   #recovery   #fatloss #weightlossdiary   #weightlossstory #weightlosssuccess   #gainmuscle   #musclemass #massgainer   #proteinshake   #getbigordietrying #buildmuscle

My friend sent a quote 📚the other day that read: ✒️”Be gentle with yourself; you’re doing the best you can!”🖋 It is all too true, yet all too difficult! So here I am, sharing 💡it with you! No matter what you’re doing today, this week, or this month, allow yourself to be patient and to make mistakes 💕 You will only grow 🌱from them. What is one thing you want to allow yourself to be gentle with this week?

My friend sent a quote 📚the other day that read: ✒️”Be gentle with yourself; you’re doing the best you can!”🖋 It is all too true, yet all too difficult! So here I am, sharing 💡it with you! No matter what you’re doing today, this week, or this month, allow yourself to be patient and to make mistakes 💕 You will only grow 🌱from them. What is one thing you want to allow yourself to be gentle with this week?

How to gain weight the healthy way.
Amazing post by @phetfit -
🥩Eat More Calories Than Your Body Burns. You need to eat more calories than your body burns to gain weight. Aim for 300–500 calories per day above your maintenance level for slow weight gain or 700–1,000 calories if you want to gain weight fast.
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🍳Eat Plenty of Protein. Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight instead of just fat.
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🍚Fill up on Plenty of Carbs and Fat and Eat at Least 3 Times per Day. To gain weight, eat at least three meals per day and make sure to include plenty of fat, carbs and protein.
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🥑Eat Energy-Dense Foods and Use Sauces, Spices and Condiments. The problem is that these foods tend to be more filling than processed junk foods, making it harder to get in enough calories. Using plenty of spices, sauces and condiments can help with this. The tastier your food is, the easier it is to eat a lot of it. Also, try to emphasize energy-dense foods as much as possible. These are foods that contain many calories relative to their weight. Energy dense foods are something like nuts, full fat dairy, avocados, grains, meat, and so on.
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🏋️‍♂️Lift Heavy Weights and Improve Your Strength. It’s very important to lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat. Doing some cardio is fine to improve fitness and well-being, but don't do so much that you end up burning all the additional calories you’re eating.
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#nutritioncoach #nutritionfacts #mealplan#mealplanning #bulkup #muscle #cuttingseason#rippedabs #fitnessmodel #musclemodel#fitnessbody #chestday #highprotein#highproteindiet #proteinbar #fitnessboy#fitnessgurls #fatlosstips #arnoldclassic #recovery#fatloss #weightlossdiary #weightlossstory#weightlosssuccess #gainmuscle #musclemass#massgainer #proteinshake #getbigordietrying#buildmuscle

How to gain weight the healthy way.
Amazing post by @phetfit -
🥩Eat More Calories Than Your Body Burns. You need to eat more calories than your body burns to gain weight. Aim for 300–500 calories per day above your maintenance level for slow weight gain or 700–1,000 calories if you want to gain weight fast.
-
🍳Eat Plenty of Protein. Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight instead of just fat.
-
🍚Fill up on Plenty of Carbs and Fat and Eat at Least 3 Times per Day. To gain weight, eat at least three meals per day and make sure to include plenty of fat, carbs and protein.
-
🥑Eat Energy-Dense Foods and Use Sauces, Spices and Condiments. The problem is that these foods tend to be more filling than processed junk foods, making it harder to get in enough calories. Using plenty of spices, sauces and condiments can help with this. The tastier your food is, the easier it is to eat a lot of it. Also, try to emphasize energy-dense foods as much as possible. These are foods that contain many calories relative to their weight. Energy dense foods are something like nuts, full fat dairy, avocados, grains, meat, and so on.
-
🏋️‍♂️Lift Heavy Weights and Improve Your Strength. It’s very important to lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat. Doing some cardio is fine to improve fitness and well-being, but don't do so much that you end up burning all the additional calories you’re eating.
-
#nutritioncoach   #nutritionfacts   #mealplan #mealplanning   #bulkup   #muscle   #cuttingseason #rippedabs   #fitnessmodel   #musclemodel #fitnessbody   #chestday   #highprotein #highproteindiet   #proteinbar   #fitnessboy #fitnessgurls   #fatlosstips   #arnoldclassic   #recovery #fatloss   #weightlossdiary   #weightlossstory #weightlosssuccess   #gainmuscle   #musclemass #massgainer   #proteinshake   #getbigordietrying #buildmuscle

I want to take a moment to introduce myself to my new followers as I’ve been receiving a lot of messages about myself and my lifestyle. 
My name Is Jala, pronounced, Jay-la . I am a mom of four humans and two fur babies. I started modeling 20 years ago, which is what sparked my interest in living a healthy lifestyle. 
I am 5’7 and I average 102 lbs. I’ve accomplished my fitness goals through a combination of healthy eating and exercise. In short, you could say my body is by paddle boarding, yoga, barre method, and lots of fruits, veggies, nuts, and steak! Oh, and tortilla chips...those are my weakness! 
If you’re interested in accessing more details about my lifestyle, you should know I’m currently working on assembling an online collection of my signature recipes for homemade juices, smoothies, snacks, and more. 
Feel free to DM me if you’d like to share your interest in receiving this content or if you have recipes requests.

Happy fitness Friday.. .
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📷 @kallyone 👟 @brooksrunning 
#runhappy #brookslaunch #mindbodysoul #pinkgrlpwr #fitnessgurls #lyfefuel

I want to take a moment to introduce myself to my new followers as I’ve been receiving a lot of messages about myself and my lifestyle.
My name Is Jala, pronounced, Jay-la . I am a mom of four humans and two fur babies. I started modeling 20 years ago, which is what sparked my interest in living a healthy lifestyle.
I am 5’7 and I average 102 lbs. I’ve accomplished my fitness goals through a combination of healthy eating and exercise. In short, you could say my body is by paddle boarding, yoga, barre method, and lots of fruits, veggies, nuts, and steak! Oh, and tortilla chips...those are my weakness!
If you’re interested in accessing more details about my lifestyle, you should know I’m currently working on assembling an online collection of my signature recipes for homemade juices, smoothies, snacks, and more.
Feel free to DM me if you’d like to share your interest in receiving this content or if you have recipes requests.

Happy fitness Friday.. .
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.
.
📷 @kallyone 👟 @brooksrunning
#runhappy #brookslaunch #mindbodysoul #pinkgrlpwr #fitnessgurls #lyfefuel

FUCK........not again🥺

FUCK........not again🥺

Tag a bro whose squat game is weak

Tag a bro whose squat game is weak

Don’t get the ide.......

Don’t get the ide.......

🌟 Push-Pull Training Splits @bodysculptorben
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👋🏼 Body part focused regimes are becoming a thing of the past. Training one muscle group per day presents a whole host of problems which could be holding back your muscle growth and fat loss endeavours.
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Training in a push-pull split takes into account how your body actually moves and what muscles are involved in each movement. .
Here are a couple of ways you might be able to split it up better for maximum results:
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☑️ Push - Pull - Legs split
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1️⃣ Push day which involves training the muscles that are involved in upper body pushing movements (Chest, shoulders, triceps).
2️⃣ Pull day which involves training upper body pulling movements (back muscles, rear delts and biceps).
3️⃣ Leg day which is dedicated to the lower body and training legs (quads, hamstrings, glutes and calves).
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This split would be great for people who train 5/6x a week. If training 6x a week then hit each workout twice at different rep ranges. If training 5x then leave one out each week but change which one is left out each time. This way you are hitting muscles more frequently whilst still getting enough rest between muscle groups.
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☑️ Another option would be to go for a full body push and then a full body pull routine, involving two different training days:
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1️⃣ Full body push - This would involve working the chest, shoulders and triceps. As well as working the quads though squatting, leg pressing, lunges, leg extensions etc.
2️⃣ Full body pull - This involves working the back muscles, rear debts and biceps. As well as working the hamstrings through exercises such as Deadlifts, Romanian deadlifts and hamstring curls.
.
This split is a brilliant split for people who train with weights 4x a week, performing each workout twice at different rep ranges. Everything will get trained at least twice during the week which if you have been doing the bro split will double the frequency without impacting recovery.
#caloriedeficit #caloriesurplus #bulking #bulkingseason #bulkup #muscle #cuttingseason #rippedabs #fitnessmodel #musclemodel #fitnessbody #proteindiet #highprotein #highproteindiet #proteinmeal #fitnessboy #fitnessgurls #fatlosstips #arnold

🌟 Push-Pull Training Splits @bodysculptorben
.
👋🏼 Body part focused regimes are becoming a thing of the past. Training one muscle group per day presents a whole host of problems which could be holding back your muscle growth and fat loss endeavours.
.
Training in a push-pull split takes into account how your body actually moves and what muscles are involved in each movement. .
Here are a couple of ways you might be able to split it up better for maximum results:
.
☑️ Push - Pull - Legs split
.
1️⃣ Push day which involves training the muscles that are involved in upper body pushing movements (Chest, shoulders, triceps).
2️⃣ Pull day which involves training upper body pulling movements (back muscles, rear delts and biceps).
3️⃣ Leg day which is dedicated to the lower body and training legs (quads, hamstrings, glutes and calves).
.
This split would be great for people who train 5/6x a week. If training 6x a week then hit each workout twice at different rep ranges. If training 5x then leave one out each week but change which one is left out each time. This way you are hitting muscles more frequently whilst still getting enough rest between muscle groups.
.
☑️ Another option would be to go for a full body push and then a full body pull routine, involving two different training days:
.
1️⃣ Full body push - This would involve working the chest, shoulders and triceps. As well as working the quads though squatting, leg pressing, lunges, leg extensions etc.
2️⃣ Full body pull - This involves working the back muscles, rear debts and biceps. As well as working the hamstrings through exercises such as Deadlifts, Romanian deadlifts and hamstring curls.
.
This split is a brilliant split for people who train with weights 4x a week, performing each workout twice at different rep ranges. Everything will get trained at least twice during the week which if you have been doing the bro split will double the frequency without impacting recovery.
#caloriedeficit #caloriesurplus #bulking #bulkingseason #bulkup #muscle #cuttingseason #rippedabs #fitnessmodel #musclemodel #fitnessbody #proteindiet #highprotein #highproteindiet #proteinmeal #fitnessboy #fitnessgurls #fatlosstips #arnold

MEAL TIMING by @kruckifitness
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One of the things that many beginners get hooked on when they start lifting is the belief that they have to eat specific things at specific times, or else they won't grow. I used to believe this myself when I started. I always used to have a shake post-workout, and I thought if I didn't drink that shake within 30 minutes after my workout (aka the "anabolic window"), then my workout was completely wasted. -
Stop stressing about meal timing. The one thing that truly matters is hitting your calories and macros by the end of the day. So don't freak out if it's been more than 30 minutes since your workout and you haven't eaten yet. -
If you're a beginner, if you're hitting your proper calorie numbers and macros by the ends of the day, you will be just fine. NOW RELAX AND EMBRACE THE NEWBIE GAINS!
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#nutritioncoach #nutritionfacts #mealplan #mealplanning #bulkup #muscle #cuttingseason #rippedabs #fitnessmodel #musclemodel #fitnessbody #chestday #highprotein #highproteindiet #proteinbar #fitnessboy #fitnessgurls #fatlosstips #arnoldclassic #recovery #fatloss #weightlossdiary #weightlossstory #weightlosssuccess #gainmuscle #musclemass #massgainer #proteinshake #getbigordietrying #buildmuscle

MEAL TIMING by @kruckifitness
-
One of the things that many beginners get hooked on when they start lifting is the belief that they have to eat specific things at specific times, or else they won't grow. I used to believe this myself when I started. I always used to have a shake post-workout, and I thought if I didn't drink that shake within 30 minutes after my workout (aka the "anabolic window"), then my workout was completely wasted. -
Stop stressing about meal timing. The one thing that truly matters is hitting your calories and macros by the end of the day. So don't freak out if it's been more than 30 minutes since your workout and you haven't eaten yet. -
If you're a beginner, if you're hitting your proper calorie numbers and macros by the ends of the day, you will be just fine. NOW RELAX AND EMBRACE THE NEWBIE GAINS!
-
#nutritioncoach #nutritionfacts #mealplan #mealplanning #bulkup #muscle #cuttingseason #rippedabs #fitnessmodel #musclemodel #fitnessbody #chestday #highprotein #highproteindiet #proteinbar #fitnessboy #fitnessgurls #fatlosstips #arnoldclassic #recovery #fatloss #weightlossdiary #weightlossstory #weightlosssuccess #gainmuscle #musclemass #massgainer #proteinshake #getbigordietrying #buildmuscle

ความสุขไม่ซับซ้อน เรื่องที่ทำให้ยิ้มได้
ขอบคุณมากๆเลยนะคะ❤️❤️
Repost @lollipear 
พาเพื่อนมาเล่น เพื่อนบอกสนุกมากเลย ❤️❤️
@chantitaaom @lissieunicorn.polestory -------------------------------------------------------- #funkyarmbalance #backbend #scorpion 
#yogainspiration #namaste #yogatravel #adventure #wellness #wellbeing #fitnessgurls #workforit #portrait #instagood #instalove #igers #bestoftheday #patreon #like4like #modeling #followme  #bestoftheday #tflers #like #follow
#ครูโยคะดีกรีพยาบาล
#คิดถึงโยคะคิดถึงครูเชอร์
#yogastylebykrucher

ความสุขไม่ซับซ้อน เรื่องที่ทำให้ยิ้มได้
ขอบคุณมากๆเลยนะคะ❤️❤️
Repost @lollipear
พาเพื่อนมาเล่น เพื่อนบอกสนุกมากเลย ❤️❤️
@chantitaaom @lissieunicorn.polestory -------------------------------------------------------- #funkyarmbalance #backbend #scorpion
#yogainspiration #namaste #yogatravel #adventure #wellness #wellbeing #fitnessgurls #workforit #portrait #instagood #instalove #igers #bestoftheday #patreon #like4like #modeling #followme #bestoftheday #tflers #like #follow
#คร ูโยคะดีกรีพยาบาล
#ค ิดถึงโยคะคิดถึงครูเชอร์
#yogastylebykrucher

😂

😂

✔️Repost  @abby

ARMS 💪‼️ (TAG A FRIEND 💛 & let’s DOUBLE TAP so I know which content you find helpful!)
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❗️FIRST OFF - we have a new youtube vid❗️ - my healthy morning routine ft how I schedule my workouts, post-workout hair routine, oatmeal chocolate chip breakfast bar recipe, and more 💛 link in bio to watch!
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now...how to get toned arms? this is one of the questions I’ve been getting A LOT lately so here’s the truth: stop doing 83946 arm exercises 🙇‍♀️ I know this seems counterintuitive. wouldn't you want to build muscle to get leaner looking arms 🤔? sometimes yes, most of the time no. the look I find *most* people going for is long-looking arms that taper from top to bottom. this means well-developed shoulders BUT proportionately smaller bicep and tricep muscles 👏. this is why I focus most of my upper body training on back and shoulders, then throw in a finisher circuit like this at the end of those workouts.
.
THE CIRCUIT:
1️⃣ spider curl
2️⃣ zottman curl
3️⃣ dumbbell curl 21s - 7 reps bottom 1/2 range of motion, 7 reps top 1/2 range of motion, 7 reps full range of motion
.

Music: fire in your new shoes - kaskade x dragonette •
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#bootybuilder #bootygainz #bootyday #sqauts #gymaholic #workoutideas #womensfitness #fitnessapparel #coreworkout #fitnessfun #fitnessgurls #fitnesschick #fitnessvideo #fitnessmeal #fitnesspage #fitnessblog #exercisetime #exerciseball #exerciseday #exercisejunkie #healthycooking #healthyprotein  #healthyfoodblog #healthyeating
#workoutvideo #workouthard#fitspo

✔️Repost @abby

ARMS 💪‼️ (TAG A FRIEND 💛 & let’s DOUBLE TAP so I know which content you find helpful!)
.
❗️FIRST OFF - we have a new youtube vid❗️ - my healthy morning routine ft how I schedule my workouts, post-workout hair routine, oatmeal chocolate chip breakfast bar recipe, and more 💛 link in bio to watch!
.
now...how to get toned arms? this is one of the questions I’ve been getting A LOT lately so here’s the truth: stop doing 83946 arm exercises 🙇‍♀️ I know this seems counterintuitive. wouldn't you want to build muscle to get leaner looking arms 🤔? sometimes yes, most of the time no. the look I find *most* people going for is long-looking arms that taper from top to bottom. this means well-developed shoulders BUT proportionately smaller bicep and tricep muscles 👏. this is why I focus most of my upper body training on back and shoulders, then throw in a finisher circuit like this at the end of those workouts.
.
THE CIRCUIT:
1️⃣ spider curl
2️⃣ zottman curl
3️⃣ dumbbell curl 21s - 7 reps bottom 1/2 range of motion, 7 reps top 1/2 range of motion, 7 reps full range of motion
.

Music: fire in your new shoes - kaskade x dragonette •









#bootybuilder #bootygainz #bootyday #sqauts #gymaholic #workoutideas #womensfitness #fitnessapparel #coreworkout #fitnessfun #fitnessgurls #fitnesschick #fitnessvideo #fitnessmeal #fitnesspage #fitnessblog #exercisetime #exerciseball #exerciseday #exercisejunkie #healthycooking #healthyprotein #healthyfoodblog #healthyeating
#workoutvideo #workouthard #fitspo

✔️Repost  @buzzfeedtasty **** *⅓ cup all-purpose flour
* 	2 tablespoons sugar
* 	¼ teaspoon baking powder
* 	¼ teaspoon kosher salt
* 	¼ cup milk
* 	2 tablespoons unsalted butter, melted and cooled
* 	½ teaspoon vanilla extract
* 	1 tablespoon lemon zest
* 	¼ cup fresh blueberry
* 	sparkling sugar, optional •
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•
#foodguide #foodguide101 #visualcommunication #foodpicture #foodpicsbruh #caloriesburned #macrocounting #ifitfitsyourmacros  #iifym #flexibledieting #fitnessgurls #fitnesschick #fitnessvideo #fitnessmeal #fitnesspage #fitnessblog #exercisetime #exerciseball #exerciseguide

✔️Repost @buzzfeedtasty **** *⅓ cup all-purpose flour
* 2 tablespoons sugar
* ¼ teaspoon baking powder
* ¼ teaspoon kosher salt
* ¼ cup milk
* 2 tablespoons unsalted butter, melted and cooled
* ½ teaspoon vanilla extract
* 1 tablespoon lemon zest
* ¼ cup fresh blueberry
* sparkling sugar, optional •


#foodguide #foodguide101 #visualcommunication #foodpicture #foodpicsbruh #caloriesburned #macrocounting #ifitfitsyourmacros #iifym #flexibledieting #fitnessgurls #fitnesschick #fitnessvideo #fitnessmeal #fitnesspage #fitnessblog #exercisetime #exerciseball #exerciseguide

Be Conscious Every single breath you practice 🍃
อาสนะมันหลุดกันได้ แต่สติจะดึงเรากลับมา
เย็นนี้เจอกันMoov power:
 Funky Armbalance -------------------------------------------------------- #funkyarmbalance #backbend #scorpion 
#yogainspiration #namaste #yogatravel #adventure #wellness #wellbeing #fitnessgurls #workforit #portrait #instagood #instalove #igers #bestoftheday #patreon #like4like #modeling #followme  #bestoftheday #tflers #like #follow
#ครูโยคะดีกรีพยาบาล
#คิดถึงโยคะคิดถึงครูเชอร์
#yogastylebykrucher

Be Conscious Every single breath you practice 🍃
อาสนะมันหลุดกันได้ แต่สติจะดึงเรากลับมา
เย็นนี้เจอกันMoov power:
Funky Armbalance -------------------------------------------------------- #funkyarmbalance #backbend #scorpion
#yogainspiration #namaste #yogatravel #adventure #wellness #wellbeing #fitnessgurls #workforit #portrait #instagood #instalove #igers #bestoftheday #patreon #like4like #modeling #followme #bestoftheday #tflers #like #follow
#คร ูโยคะดีกรีพยาบาล
#ค ิดถึงโยคะคิดถึงครูเชอร์
#yogastylebykrucher

Friday poses and Pouts.... In the wee hours of the morning troupe🐥
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#gymlover #gymfanatic #gymgear #gymcrazy #fitnesslover #fitforlife #fitnessmotivation #fitnessgurls #fitnessfreaks #gymdiary #personaljourney #crazygirls #friyay
Your level of success is only  determined by the level of your efforts. It’s never to late begin a new journey of success.
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#goodvibes #dowhatyoulove #strongissexy #fitnessgurls #happy #bossbabe #motivateyourself #photooftheday #girlswithmuscle #best #grow #instamood #instalike #igdaily #igers #goals #inspire #follow #flex #strong #gym #fitlife #fitspo #fitfam #lifestyle #mindset #bikini #bodybuilding

Your level of success is only determined by the level of your efforts. It’s never to late begin a new journey of success.
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^
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#goodvibes #dowhatyoulove #strongissexy #fitnessgurls #happy #bossbabe #motivateyourself #photooftheday #girlswithmuscle #best #grow #instamood #instalike #igdaily #igers #goals #inspire #follow #flex #strong #gym #fitlife #fitspo #fitfam #lifestyle #mindset #bikini #bodybuilding

🚨ATTENTION SKINNY GUYS: Do You Want to Gain Your First 20-25 Pounds of Muscle Mass? Then Visit the Link in My Bio to Get a FREE Copy of My New Aesthetic Body Blueprint! Let‘s Crush it.💪🏻
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CHOCOLATE AND PEANUT BUTTER MASS GAINER SHAKE BY @antoniomazzottafitness 💪🏾
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This mass gainer shake here is only for the strong minds.😏
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Packed with over 1‘382 calories, the Chocolate And Peanut Butter Mass Gainer Shake is a calorie bomb and a sure-fire way to help you pack on some pounds and muscle.💪🏽
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Instructions:
☑️ Pour whole milk into the blender
☑️ Add all other ingredients
☑️ Blend and enjoy your Chocolate & Peanut Butter Mass Gainer Shake ⠀
If you are a chocolate and peanut butter lover (who’s not lol), you’re going to love this one.😋
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If you can’t stomach all of those calories in one shot, don’t worry. Split the shake in half and save the rest for later.
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Give this a try and let me know how it is. If you post a picture of the Mass Gainer Shake on Instagram, make sure to tag me.😎
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#eatbigtogetbig #caloriesurplus #bulking #bulkingseason #bulkup #muscle #beachbodyready #postworkoutmeal #fitnessmodel #musclemass #fitnessbody #proteindiet #highprotein #highproteindiet #gainer #fitnessboy #fitnessgurls #fitnesscoaching #arnoldclassic #recovery #hypertrophy #bodygoals2019 #skinnytofit #muscledaddy #gainmuscle #chocolatelovers #massgainer #proteinshake #getbigordietrying #buildmuscles

🚨ATTENTION SKINNY GUYS: Do You Want to Gain Your First 20-25 Pounds of Muscle Mass? Then Visit the Link in My Bio to Get a FREE Copy of My New Aesthetic Body Blueprint! Let‘s Crush it.💪🏻
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CHOCOLATE AND PEANUT BUTTER MASS GAINER SHAKE BY @antoniomazzottafitness 💪🏾

This mass gainer shake here is only for the strong minds.😏

Packed with over 1‘382 calories, the Chocolate And Peanut Butter Mass Gainer Shake is a calorie bomb and a sure-fire way to help you pack on some pounds and muscle.💪🏽

Instructions:
☑️ Pour whole milk into the blender
☑️ Add all other ingredients
☑️ Blend and enjoy your Chocolate & Peanut Butter Mass Gainer Shake ⠀
If you are a chocolate and peanut butter lover (who’s not lol), you’re going to love this one.😋

If you can’t stomach all of those calories in one shot, don’t worry. Split the shake in half and save the rest for later.

Give this a try and let me know how it is. If you post a picture of the Mass Gainer Shake on Instagram, make sure to tag me.😎
_______________________________________
#eatbigtogetbig #caloriesurplus #bulking #bulkingseason #bulkup #muscle #beachbodyready #postworkoutmeal #fitnessmodel #musclemass #fitnessbody #proteindiet #highprotein #highproteindiet #gainer #fitnessboy #fitnessgurls #fitnesscoaching #arnoldclassic #recovery #hypertrophy #bodygoals2019 #skinnytofit #muscledaddy #gainmuscle #chocolatelovers #massgainer #proteinshake #getbigordietrying #buildmuscles

Oh how I wish as a 22 yr old someone would have taught me the things I know now at 32!! These pictures are 10 yrs apart and a 40 pound difference. I went from 135 to 185, now comfortably sitting at 145/143. .
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Never again!! I personally have NO pictures of my pregnancy, all these photos I've found on my moms Facebook page.  I was embarrassed and disgusted with how much weight I had gained that I refused to get in pictures.  I look back at my environment and no one I was surrounded by worked out or  cared about there nutrition. I had to make that leap and decision to change on my own and with no support system. I have learned and experienced sooo much since the age of 22, that I am now determined to teach you!! .
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Spring Into Fitness/Health online bootcamp starting soon. DM me for more details!!

Oh how I wish as a 22 yr old someone would have taught me the things I know now at 32!! These pictures are 10 yrs apart and a 40 pound difference. I went from 135 to 185, now comfortably sitting at 145/143. .
.
Never again!! I personally have NO pictures of my pregnancy, all these photos I've found on my moms Facebook page. I was embarrassed and disgusted with how much weight I had gained that I refused to get in pictures. I look back at my environment and no one I was surrounded by worked out or cared about there nutrition. I had to make that leap and decision to change on my own and with no support system. I have learned and experienced sooo much since the age of 22, that I am now determined to teach you!! .
.
Spring Into Fitness/Health online bootcamp starting soon. DM me for more details!!

Talk baseball to me.. Who is your favorite MLB player? ⚾️
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Mine- George Springer 😍
If you watched my stories today, you saw that I’m working on an article about my favorite MLB players. Now, I want to know yours! Let me know by commenting below or DM in my story! ⚾️💙🧡
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Stay tuned for the release of my MLB Special with  @Fitnessgurls coming soon! .
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#saraheevans #fitnessmodel #fitnessgurls #fit #fitchick #glutes #baseballchick #mlb #baseballlover #body #glamour #lifestyle #girlswholovebaseball

Talk baseball to me.. Who is your favorite MLB player? ⚾️
.
Mine- George Springer 😍
If you watched my stories today, you saw that I’m working on an article about my favorite MLB players. Now, I want to know yours! Let me know by commenting below or DM in my story! ⚾️💙🧡
.
.
Stay tuned for the release of my MLB Special with @Fitnessgurls coming soon! .
.
.
#saraheevans #fitnessmodel #fitnessgurls #fit #fitchick #glutes #baseballchick #mlb #baseballlover #body #glamour #lifestyle #girlswholovebaseball

She remembered who she was & the game changed ✨⚡️

She remembered who she was & the game changed ✨⚡️

✌🏽 New Genesis colors coming soon! Can you guess what colors!? 🤔 
_
- @anniiesteph rocking Bars Crop Hoodie+ Genesis Legging in our Charcoal Grey

✌🏽 New Genesis colors coming soon! Can you guess what colors!? 🤔
_
- @anniiesteph rocking Bars Crop Hoodie+ Genesis Legging in our Charcoal Grey

#mybodynice 
Boxer Speed Workout 😃👍 Speed requires the creation of fast twitch muscle fiber. Speed is the first training session in the Boxing Training week and it places a high load on the upper body muscles and continues to increase it as the workout moves along. It requires both eccentric and concentric muscle movements and recruits a lot of muscle groups to perform what appear to be relatively simple exercises. Each set lasts three minutes (the length of time of a boxing round) and there is Extra Credit for taking no rest between sets (because you are training after all). The aim of each exercise is to get the highest number of reps each time. Technique is, of course, always important but rep count, in this case is even more important so a delicate balancing act must be attained and some sacrifice of perfect form, at least for now, may be in order if it helps give us just a few more reps per exercise. You can use a jump rope if you have one but if you don't just hop on the spot and rotate your arms as if you did.
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#fitnesslive #fitnessclasses #fitnessjournal #fitnessmodeling #fitnessisfun #fitnessgurls #fitnessdiary #fitnesschile #fitnessdubai #fitnessmama #fitness4life #fitnessmum #fitnessday #fitnessdiva #bodyofagoddess #bodymindspirit #bodyparts #bodyboarder #goodbodys #goodbodygyal #beautifulbodys #fitness19 #fitnesspt #fitnesssuk #fitnessrecipes #lovefitnessgirls  #lovefitnessappare

#mybodynice
Boxer Speed Workout 😃👍 Speed requires the creation of fast twitch muscle fiber. Speed is the first training session in the Boxing Training week and it places a high load on the upper body muscles and continues to increase it as the workout moves along. It requires both eccentric and concentric muscle movements and recruits a lot of muscle groups to perform what appear to be relatively simple exercises. Each set lasts three minutes (the length of time of a boxing round) and there is Extra Credit for taking no rest between sets (because you are training after all). The aim of each exercise is to get the highest number of reps each time. Technique is, of course, always important but rep count, in this case is even more important so a delicate balancing act must be attained and some sacrifice of perfect form, at least for now, may be in order if it helps give us just a few more reps per exercise. You can use a jump rope if you have one but if you don't just hop on the spot and rotate your arms as if you did.
.
.
.
#fitnesslive #fitnessclasses #fitnessjournal #fitnessmodeling #fitnessisfun #fitnessgurls #fitnessdiary #fitnesschile #fitnessdubai #fitnessmama #fitness4life #fitnessmum #fitnessday #fitnessdiva #bodyofagoddess #bodymindspirit #bodyparts #bodyboarder #goodbodys #goodbodygyal #beautifulbodys #fitness19 #fitnesspt #fitnesssuk #fitnessrecipes #lovefitnessgirls   #lovefitnessappare

WARNING, this caption is going to get deep, very deep!⁣⠀
.⁣⠀
If you are NOT having pancakes today out of “fear” that they will “ruin” your diet or that they are too “unhealthy” to consume then I honestly think that you need to revaluate your relationship with food.⁣⠀
.⁣⠀
Even after all the countess posts I’ve done SCIENTIFICALLY showing how 1 day of overfeeding doesn’t do S**T to chronic progression (Levine et al 1993, Horton et al 1995, Acheson et al 1987, Rozenek et al 2002) if you still are worried about pancakes ruining everything & swaying from your normal food choices just for 1 day (besides just not liking the taste), then you’re likely suffering from something called ORTHOREXIA.⁣⠀
.⁣⠀
Much like any eating disorder, orthorexia nervosa describes a pathological obsession with proper nutrition that is characterized by a restrictive diet, ritualized patterns of eating & rigid avoidance of foods believed to be unhealthy (Koven & Arby 2015). Usually, orthorexic individuals are concerned by the quality, as opposed to the quantity, of food in one’s diet (Aksoydan et al 2009) & experience intense frustration when their normal dietary routines are disrupted, often sensing guilt when they break their own dietary “rules” (Mathieu et al 2005).⁣⠀
.⁣⠀
Now, I don’t want to dampen what is possibly 1 of the most epic days on earth but just to make you aware that today of ALL days is a good “test” for you (others being Christmas day, birthdays etc.). If you find that you actually WANT a pancake yet can’t physically comprehend putting 1 into your mouth then you need to start making a change. You do NOT have to eliminate less “clean” foods to maintain a good physique & be “healthy” (Livingstone & Rennie 2009, Rennie & Livingstone 2007, Saris et al 2010, West & de Looy 2001).⁣⠀
.⁣⠀
Balance is the key & once you have a mostly whole food diet (as you likely do already), a pancake here & there will only benefit your mental health/relationship with food & allow you to start living life more.⁣⠀
.⁣⠀
.⁣⠀
🔥👉 Follow @yessbefitig  for more 👈🔥⁣⠀
.⁣⠀
📌Turn On Post Notifications📌⁣⠀
.⁣⠀
#Repost from @smurray_32

WARNING, this caption is going to get deep, very deep!⁣⠀
.⁣⠀
If you are NOT having pancakes today out of “fear” that they will “ruin” your diet or that they are too “unhealthy” to consume then I honestly think that you need to revaluate your relationship with food.⁣⠀
.⁣⠀
Even after all the countess posts I’ve done SCIENTIFICALLY showing how 1 day of overfeeding doesn’t do S**T to chronic progression (Levine et al 1993, Horton et al 1995, Acheson et al 1987, Rozenek et al 2002) if you still are worried about pancakes ruining everything & swaying from your normal food choices just for 1 day (besides just not liking the taste), then you’re likely suffering from something called ORTHOREXIA.⁣⠀
.⁣⠀
Much like any eating disorder, orthorexia nervosa describes a pathological obsession with proper nutrition that is characterized by a restrictive diet, ritualized patterns of eating & rigid avoidance of foods believed to be unhealthy (Koven & Arby 2015). Usually, orthorexic individuals are concerned by the quality, as opposed to the quantity, of food in one’s diet (Aksoydan et al 2009) & experience intense frustration when their normal dietary routines are disrupted, often sensing guilt when they break their own dietary “rules” (Mathieu et al 2005).⁣⠀
.⁣⠀
Now, I don’t want to dampen what is possibly 1 of the most epic days on earth but just to make you aware that today of ALL days is a good “test” for you (others being Christmas day, birthdays etc.). If you find that you actually WANT a pancake yet can’t physically comprehend putting 1 into your mouth then you need to start making a change. You do NOT have to eliminate less “clean” foods to maintain a good physique & be “healthy” (Livingstone & Rennie 2009, Rennie & Livingstone 2007, Saris et al 2010, West & de Looy 2001).⁣⠀
.⁣⠀
Balance is the key & once you have a mostly whole food diet (as you likely do already), a pancake here & there will only benefit your mental health/relationship with food & allow you to start living life more.⁣⠀
.⁣⠀
.⁣⠀
🔥👉 Follow @yessbefitig  for more 👈🔥⁣⠀
.⁣⠀
📌Turn On Post Notifications📌⁣⠀
.⁣⠀
#Repost  from @smurray_32

Iszol vagy edzel⁉️⁣
⁣
⁣
◼ Ha keményen hajtasz az edzéseken a kockahasért, és odafigyelsz a táplálkozásodra, akkor kár lenne a befektetett rengeteg munkát tönkretenni egy-egy este alkalmával.⁣
⁣
⁣
◼ Ha komoly céljaid vannak, bizony szigorúan meg kell húzni a határt ❗⁣
⁣
⁣
◼ Az alkohol csökkentheti az izomnövekedéshez elengedhetetlen tesztoszteronszintet, ezáltal lelassul a regenerálódás, és kevésbé lesz látványos a sok edzés eredménye.⁣
⁣
⁣
◼ Egy bulis este után akár 3 napig is eltarthat, mire a szervezetedben újra minden megfelelően kezd működni❗⁣
⁣
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◼ Az alkohol a zsírégetést is lassítja. A tested ilyenkor minden erejével azon van, hogy feldolgozza az alkoholt, tehát minden egyéb folyamat háttérbe szorul, így a zsírégetés is drámaian lelassul.⁣
⁣
⁣
◼ Ha jó eredményeket szeretnél, érdemes a lehető legritkábban alkoholt fogyasztanod.⁣
⁣
⁣
◼ Ha mégis úgy döntesz, hogy inni fogsz, akkor javasolt, hogy szilárd étkezést követően, illetve csak egy italt fogyassz. Emellett pedig ügyelj aznap különösen a megfelelő, kissé emelt vízbevitelre, így minimalizálhatod az alkohol negatív hatásait. ⁣
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#eatplants#addictedtofitness#egeszsegeseletmod#feeltheburn#fitig#fitnessgurls#edzes#beastmode#eletmod#femalephysique#fitnesaddict#fitnessinstagram#edzés#bevegan#eletmodclub#fitbody#fitness#fitnesslifestyle#edzésmotiváció#bootyblaster#eletmodvaltas#fitbodylife#fitness#fitnesslove#vegangirls⁣
⁣

Iszol vagy edzel⁉️⁣


◼ Ha keményen hajtasz az edzéseken a kockahasért, és odafigyelsz a táplálkozásodra, akkor kár lenne a befektetett rengeteg munkát tönkretenni egy-egy este alkalmával.⁣


◼ Ha komoly céljaid vannak, bizony szigorúan meg kell húzni a határt ❗⁣


◼ Az alkohol csökkentheti az izomnövekedéshez elengedhetetlen tesztoszteronszintet, ezáltal lelassul a regenerálódás, és kevésbé lesz látványos a sok edzés eredménye.⁣


◼ Egy bulis este után akár 3 napig is eltarthat, mire a szervezetedben újra minden megfelelően kezd működni❗⁣


◼ Az alkohol a zsírégetést is lassítja. A tested ilyenkor minden erejével azon van, hogy feldolgozza az alkoholt, tehát minden egyéb folyamat háttérbe szorul, így a zsírégetés is drámaian lelassul.⁣


◼ Ha jó eredményeket szeretnél, érdemes a lehető legritkábban alkoholt fogyasztanod.⁣


◼ Ha mégis úgy döntesz, hogy inni fogsz, akkor javasolt, hogy szilárd étkezést követően, illetve csak egy italt fogyassz. Emellett pedig ügyelj aznap különösen a megfelelő, kissé emelt vízbevitelre, így minimalizálhatod az alkohol negatív hatásait. ⁣


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#eatplants #addictedtofitness #egeszsegeseletmod #feeltheburn #fitig #fitnessgurls #edzes #beastmode #eletmod #femalephysique #fitnesaddict #fitnessinstagram #edzés #bevegan #eletmodclub #fitbody #fitness #fitnesslifestyle #edzésmotiváció #bootyblaster #eletmodvaltas #fitbodylife #fitness #fitnesslove #vegangirls

#swipleft 
Home workout with hubby @kbf.tv don't mind the background lmao my ass and legs were on fire 🔥🔥🔥 #bootyday🍑
#bootygainz🍑
#fitnessmotivation
#couplesfitness 
#fitnessgurls 
#bootyworkoutvideo 
#glutesworkout🍓
#strengthandfitness
#homeworkout 
#healthandfitness 
#kbfitness
#personaltrainer
#flexqueen
How do you get that 🍑 booty? 
Everyone has different goals and what interest them. One of my goals was to get a rounder booty.  That takes time and you have to put in the work. It has to be a plan . One big factor that I think helps everyone. Is don’t become obsessed with the process. That’s why I try to have a mixture of performance training and training for your appearance. I think being obsessed can take over your mind and you start to think negatively or you become impatient with the process. I think it’s fun doing leg workouts.  Just like I would any other workout. I challenge myself, instead of doing 25 lbs overhead plate with box lunge . I’ll grab the 45 lb and do 20 reps for each set.  That workout was hard, because even with the mixture of accessory work. I added more reps and increase with weights. Mix up your training to make it difficult for yourself, it helps with the process to make it more fun!. I set goals. Example, next month I want to increase on weight with walking lunges or cable pulls. Anyways, I’m still learning something new everyday.

How do you get that 🍑 booty?
Everyone has different goals and what interest them. One of my goals was to get a rounder booty. That takes time and you have to put in the work. It has to be a plan . One big factor that I think helps everyone. Is don’t become obsessed with the process. That’s why I try to have a mixture of performance training and training for your appearance. I think being obsessed can take over your mind and you start to think negatively or you become impatient with the process. I think it’s fun doing leg workouts. Just like I would any other workout. I challenge myself, instead of doing 25 lbs overhead plate with box lunge . I’ll grab the 45 lb and do 20 reps for each set. That workout was hard, because even with the mixture of accessory work. I added more reps and increase with weights. Mix up your training to make it difficult for yourself, it helps with the process to make it more fun!. I set goals. Example, next month I want to increase on weight with walking lunges or cable pulls. Anyways, I’m still learning something new everyday.

Как часто тренировать грудные мышцы девушкам?🤔 И нужно ли брать  большие веса для их тонуса?🤔 По сути, многие девушки хотят подтянутую грудь и красивое декольте. Для этого совсем не надо делать тяжёлые жимы со штангой и гантелями(если это не пауерлифтинг), ведь цель не наращивание грудных.☝️ Вполне достаточно одной тренировки в неделю по 2-3 упражнения.👉 Например, один из вариантов отжиманий (я люблю чередовать по сложности ), жим на наклонной скамье  с гантелями или грифом, сведение рук на скамье или блоке. 🏋️‍♀️💪 #fitfam #gymaholic #lifestyle #getfit  #pushup #instagood  #health #fitnessgurls #sportzhovkva #отжиманияотпола #тренировкагруди #стильжизни #тренировкадня #выносливость⬆️сила💪 #фитнесформула #персональныйтренер #спортжовква #зож💪

Как часто тренировать грудные мышцы девушкам?🤔 И нужно ли брать большие веса для их тонуса?🤔 По сути, многие девушки хотят подтянутую грудь и красивое декольте. Для этого совсем не надо делать тяжёлые жимы со штангой и гантелями(если это не пауерлифтинг), ведь цель не наращивание грудных.☝️ Вполне достаточно одной тренировки в неделю по 2-3 упражнения.👉 Например, один из вариантов отжиманий (я люблю чередовать по сложности ), жим на наклонной скамье с гантелями или грифом, сведение рук на скамье или блоке. 🏋️‍♀️💪 #fitfam #gymaholic #lifestyle #getfit #pushup #instagood #health #fitnessgurls #sportzhovkva #отжиманияотпола #тренировкагруди #стильжизни #тренировкадня #выносливость ⬆️сила💪 #фитнесформула #персональныйтренер #спортжовква #зож 💪

Booty Babes...go for it! You only get one chance at life, do something big! 💥
💥
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🔥🔥 Create booty envy with our enhancement supplements 🍑 seeing is believing 👀 head on over to https://www.bootymaxxelite.com
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#fitnessmotivations
 #fitnessmotivationdaily #fitnesspro
#weightlossideas #weightlossdiet
#gyms #thicknessandfitness #maca #waistgang #gains💪 #fitgirlcode #girlz
#fitgirlslevelup #perfectbody👅 #fitnessgurls
#bootydance #bootyfit #bootyfitness #enhancement #enhancements #buttworkout #bootychallenge #squatchallenge #day1of365 #hiphopparty #dancedance #dance4life #beflawless

Booty Babes...go for it! You only get one chance at life, do something big! 💥
💥
💥
🔥🔥 Create booty envy with our enhancement supplements 🍑 seeing is believing 👀 head on over to https://www.bootymaxxelite.com
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#fitnessmotivations
  #fitnessmotivationdaily #fitnesspro
#weightlossideas #weightlossdiet
#gyms #thicknessandfitness #maca #waistgang #gains 💪 #fitgirlcode #girlz
#fitgirlslevelup #perfectbody 👅 #fitnessgurls
#bootydance #bootyfit #bootyfitness #enhancement #enhancements #buttworkout #bootychallenge #squatchallenge #day1of365 #hiphopparty #dancedance #dance4life #beflawless

MEAL TIMING by @real_fitness_hero
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One of the things that many beginners get hooked on when they start lifting is the belief that they have to eat specific things at specific times, or else they won't grow. I used to believe this myself when I started. I always used to have a shake post-workout, and I thought if I didn't drink that shake within 30 minutes after my workout (aka the "anabolic window"), then my workout was completely wasted. -
Stop stressing about meal timing. The one thing that truly matters is hitting your calories and macros by the end of the day. So don't freak out if it's been more than 30 minutes since your workout and you haven't eaten yet. -
If you're a beginner, if you're hitting your proper calorie numbers and macros by the ends of the day, you will be just fine. NOW RELAX AND EMBRACE THE NEWBIE GAINS!
-
#nutritioncoach #nutritionfacts #mealplan #mealplanning #bulkup #muscle #cuttingseason #rippedabs #fitnessmodel #musclemodel #fitnessbody #chestday #highprotein #highproteindiet #proteinbar #fitnessboy #fitnessgurls #fatlosstips #arnoldclassic #recovery #fatloss #weightlossdiary #weightlossstory #weightlosssuccess #gainmuscle #musclemass #massgainer #proteinshake #getbigordietrying #buildmuscle

MEAL TIMING by @real_fitness_hero
-
One of the things that many beginners get hooked on when they start lifting is the belief that they have to eat specific things at specific times, or else they won't grow. I used to believe this myself when I started. I always used to have a shake post-workout, and I thought if I didn't drink that shake within 30 minutes after my workout (aka the "anabolic window"), then my workout was completely wasted. -
Stop stressing about meal timing. The one thing that truly matters is hitting your calories and macros by the end of the day. So don't freak out if it's been more than 30 minutes since your workout and you haven't eaten yet. -
If you're a beginner, if you're hitting your proper calorie numbers and macros by the ends of the day, you will be just fine. NOW RELAX AND EMBRACE THE NEWBIE GAINS!
-
#nutritioncoach #nutritionfacts #mealplan #mealplanning #bulkup #muscle #cuttingseason #rippedabs #fitnessmodel #musclemodel #fitnessbody #chestday #highprotein #highproteindiet #proteinbar #fitnessboy #fitnessgurls #fatlosstips #arnoldclassic #recovery #fatloss #weightlossdiary #weightlossstory #weightlosssuccess #gainmuscle #musclemass #massgainer #proteinshake #getbigordietrying #buildmuscle