#workouttips photos & videos

293.1k Posts

HOW TO BUILD YOUR UPPER BODY✌️💪
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Don't forget to follow us @buycepsindia
for best fitness content! 😎 
Tag someone who needs to see this! ⭐
•
Credits: @jameskewfitness⠀⠀⠀⠀⠀⠀⠀
Use these exercises to build an impressive upper body! ⁣
⁣
Now before you go THREE rules to remember.⁣
⁣
1. Use perfect form. Nobody is going to be impressed by you throwing around heavy weights with awful form. Use a full range of motion and make sure you have some control over the eccentric (lower phase) of each rep you perform.⁣
⁣
2. Progressive Overload. You have to be getting stronger if you want to gain muscle. Record your workouts and try to lift a bit more than you did last time (without sacrificing your form). If you're still lifting the same weights 6 months from now, your muscles will still be the same size. Progressive overload is key.⁣
⁣
3. Be Consist and have patience. Serious muscle growth takes time. Keep showing up and putting the work in.⁣
⁣
#workouttips #pushday #pullday #legday #pushpulllegs #gymtips #gymhelp #gymadvice #strength #hypertrophy #pushup #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #iifym #deadlift #squat #hypertrophy #physio #fitfamindia #indiafitness #gymtips #myodetox #tspinemobility #flexibledietinglifestyle #hipmobility #buyceps #stretchdaily

HOW TO BUILD YOUR UPPER BODY✌️💪

Don't forget to follow us @buycepsindia
for best fitness content! 😎
Tag someone who needs to see this! ⭐

Credits: @jameskewfitness⠀⠀⠀⠀⠀⠀⠀
Use these exercises to build an impressive upper body! ⁣

Now before you go THREE rules to remember.⁣

1. Use perfect form. Nobody is going to be impressed by you throwing around heavy weights with awful form. Use a full range of motion and make sure you have some control over the eccentric (lower phase) of each rep you perform.⁣

2. Progressive Overload. You have to be getting stronger if you want to gain muscle. Record your workouts and try to lift a bit more than you did last time (without sacrificing your form). If you're still lifting the same weights 6 months from now, your muscles will still be the same size. Progressive overload is key.⁣

3. Be Consist and have patience. Serious muscle growth takes time. Keep showing up and putting the work in.⁣

#workouttips #pushday #pullday #legday #pushpulllegs #gymtips #gymhelp #gymadvice #strength #hypertrophy #pushup #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #iifym #deadlift #squat #hypertrophy #physio #fitfamindia #indiafitness #gymtips #myodetox #tspinemobility #flexibledietinglifestyle #hipmobility #buyceps #stretchdaily

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Ready, Set, Resist!

Ready, Set, Resist!

Arm day superset.
Tricep extensions ➡️Face Pulls
Try this one out!

Arm day superset.
Tricep extensions ➡️Face Pulls
Try this one out!

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#teamprokin client feedback!
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Join #teamprokin if you want to learn more with me, and improve your health and body composition!
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🌐 www.prokinperformance.com
✉️ jamie@prokinperformance.com
🔗@prokin_jamie link in bio!🔗

#teamprokin client feedback!
-
Join #teamprokin if you want to learn more with me, and improve your health and body composition!
-
🌐 www.prokinperformance.com
✉️ jamie@prokinperformance.com
🔗@prokin_jamie link in bio!🔗

Mindset of a champion💪!
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Double TAP and TAG a friend that’d love this! 😎
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Follow @mind_overmuscle for more ♥️
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📸 @nicandro_vision_motivation

Mindset of a champion💪!
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Double TAP and TAG a friend that’d love this! 😎
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Follow @mind_overmuscle for more ♥️
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📸 @nicandro_vision_motivation

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👉 Self Motivation Strategy: Create a slideshow of all the pictures that motivate the hell out of you, bring some sort of joy, memory pump, or you wanting more for yourself, and watch as you listen to an inspirational audio! You activate your sight and sound senses for a self motivation that hits you at it's FINEST! 💯 I do this when I'm on the treadmill and I PROGRESS every single time! 🏆 #whateverittakes

👉 Self Motivation Strategy: Create a slideshow of all the pictures that motivate the hell out of you, bring some sort of joy, memory pump, or you wanting more for yourself, and watch as you listen to an inspirational audio! You activate your sight and sound senses for a self motivation that hits you at it's FINEST! 💯 I do this when I'm on the treadmill and I PROGRESS every single time! 🏆 #whateverittakes

#Repost @calorie_tips
• • • • • •
🤙🏽Click the link in the bio to learn more
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🔥How to Speed Up Your Metabolism by @corebodyfitness
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When we think of speeding up our metabolism, often times people go about it wrong and do things to actually slow it down and actually hinder progress. .
They tend to put their focus on long cardio sessions, cut carbs, skip meals and even use fat burners. While these things may sound good from a marketing stand point, they actually do more harm than good. .
You see when you cut calories too low your body adapts and only starts to burn that amount of calories consumed. This is know as metabolic adaptation.
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The better approach is to focus on strength training. This will keep metabolism elevated longer after your workouts. Focus on getting protein in every meal as well as balancing your meals. This will make your results more sustainable and actually help keep your metabolism burning. .
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#crossfitopen #fatlosstips #exercisetips #diettips#diethacks #gymshark #shreddedlife #getshredded#getlean #weightlosstips #weightlosshelp#workouttips #nutritioncoach #nutritionhacks#postworkout #fitdads #fitmomsofig #gainz#caloriedeficit #leangains #hypertrophy#cardiosucks #personaltrainer #fitnessguru #fitgirls

#Repost @calorie_tips
• • • • • •
🤙🏽Click the link in the bio to learn more
.
🔥How to Speed Up Your Metabolism by @corebodyfitness
.
When we think of speeding up our metabolism, often times people go about it wrong and do things to actually slow it down and actually hinder progress. .
They tend to put their focus on long cardio sessions, cut carbs, skip meals and even use fat burners. While these things may sound good from a marketing stand point, they actually do more harm than good. .
You see when you cut calories too low your body adapts and only starts to burn that amount of calories consumed. This is know as metabolic adaptation.
.
The better approach is to focus on strength training. This will keep metabolism elevated longer after your workouts. Focus on getting protein in every meal as well as balancing your meals. This will make your results more sustainable and actually help keep your metabolism burning. .
.
.
#crossfitopen #fatlosstips #exercisetips #diettips #diethacks #gymshark #shreddedlife #getshredded #getlean #weightlosstips #weightlosshelp #workouttips #nutritioncoach #nutritionhacks #postworkout #fitdads #fitmomsofig #gainz #caloriedeficit #leangains #hypertrophy #cardiosucks #personaltrainer #fitnessguru #fitgirls

Shorty drip 💧 when she see the sauce  LMAO 😂 
@fitness_blackbear @kimkardashian

Shorty drip 💧 when she see the sauce LMAO 😂
@fitness_blackbear @kimkardashian

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I don’t know about you but I like compound exercises. It allows me to hit several muscle groups in one go. This exercise in particular works my core, back, chest and lower body just to name a few.
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Tag a friend and add this to your workout routine.
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#homeworkout #workoutvideos #workoutroutine #fitness #fitnessmotivation #workouttips #fitspo #inspiration #motivation #fitchocolate365 #fitfortheculture #ebonyfitness #justmove #justtrain #mawarriorchallenge #blackfitness #ebonymuscle

I don’t know about you but I like compound exercises. It allows me to hit several muscle groups in one go. This exercise in particular works my core, back, chest and lower body just to name a few.
-
Tag a friend and add this to your workout routine.
.
#homeworkout #workoutvideos #workoutroutine #fitness #fitnessmotivation #workouttips #fitspo #inspiration #motivation #fitchocolate365 #fitfortheculture #ebonyfitness #justmove #justtrain #mawarriorchallenge #blackfitness #ebonymuscle

Currently my fitness goal is to add more size and strength. I eat a surplus of calories to accomplish my goal. I do no cardio, but I'm still able to stay lean. Do you want to know how?  I want to share what's worked for me:
✔eating less out and meal prepping at home.
✔ avoiding juices, sodas, and sugars.
✔writing down everything I ate in the the day in a food log.
✔having a cheat meal once a week.
✔changing my workouts and increasing the intensity or what Arnold says "lift the weights faster".
✔Practicing yoga. (I have faith that yoga has help me; there's tons of studies revealing its impact on stress management) less stress= more muscle mass 💪

#postworkoutselfie #workouttips #nutritionadvice #fitness

Currently my fitness goal is to add more size and strength. I eat a surplus of calories to accomplish my goal. I do no cardio, but I'm still able to stay lean. Do you want to know how? I want to share what's worked for me:
✔eating less out and meal prepping at home.
✔ avoiding juices, sodas, and sugars.
✔writing down everything I ate in the the day in a food log.
✔having a cheat meal once a week.
✔changing my workouts and increasing the intensity or what Arnold says "lift the weights faster".
✔Practicing yoga. (I have faith that yoga has help me; there's tons of studies revealing its impact on stress management) less stress= more muscle mass 💪

#postworkoutselfie #workouttips #nutritionadvice #fitness

Comparison of velocity-based and traditional percentage-based loading methods on maximal strength and power adaptations
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Sixteen trained males (22.8 ± 4.5 years) completed a countermovement jump test (CMJ), and one repetition maximum (1-RM) assessment on back squat, bench press, strict overhead press, and deadlift, before and after six weeks of resistance training. Participants were assigned to velocity-based training (VBT), or percentage-based training (PBT) groups.
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The velocity-based training (VBT) intervention induced favorable adaptations in maximal strength and jump height in trained males when compared to a traditional percentage-based training (PBT) approach. Interestingly the VBT group achieved these positive outcomes despite a significant reduction in total training volume compared to the PBT group. This has potentially positive implications for the management of fatigue during resistance training.
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📃https://www.ncbi.nlm.nih.gov/pubmed/30946276
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🔗If you'd like to see other cool images like these or read my written research reviews, simply click the link in my bio
•
🔎Follow @AVSportSci for the latest research & tips on exercise, nutrition, general health, and athletic performance
•
Got questions? Contact @adam.virgile

Comparison of velocity-based and traditional percentage-based loading methods on maximal strength and power adaptations

Sixteen trained males (22.8 ± 4.5 years) completed a countermovement jump test (CMJ), and one repetition maximum (1-RM) assessment on back squat, bench press, strict overhead press, and deadlift, before and after six weeks of resistance training. Participants were assigned to velocity-based training (VBT), or percentage-based training (PBT) groups.

The velocity-based training (VBT) intervention induced favorable adaptations in maximal strength and jump height in trained males when compared to a traditional percentage-based training (PBT) approach. Interestingly the VBT group achieved these positive outcomes despite a significant reduction in total training volume compared to the PBT group. This has potentially positive implications for the management of fatigue during resistance training.

📃https://www.ncbi.nlm.nih.gov/pubmed/30946276

🔗If you'd like to see other cool images like these or read my written research reviews, simply click the link in my bio

🔎Follow @AVSportSci for the latest research & tips on exercise, nutrition, general health, and athletic performance

Got questions? Contact @adam.virgile

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Follow @sharpeningmindcontrol and @tatine1968
・・・
🔥🧠 INFORMATION IS THE NEW CURRENCY 🧠🔥⁣
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Smash the like button if you agree! 💙⁣
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Today you can learn virtually about anything through the internet for free! Most of the skills that I gained was through independent studying utilising resources and platforms available. I have listed some of the top platforms used today that I personally use to learn with. Also, paying is not wrong but think before you do; can you find it by yourself through in this generations' resources? 👍🏽
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Use each day to work towards your success and financial freedom. If you haven’t started, start now! 🙌🏽⁣
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👇🏽FOLLOW👇🏽⁣⁣⁣⁣⁣⁣⁣⁣
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👆🏽 FOLLOW 👆🏽⁣⁣⁣⁣⁣⁣⁣⁣
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#musclescience #weightgain #musclebuilding #musclegain #fitnessfam #getshredded #moneymindset #wealthbuilding #liftweights #upperbody #trainlikeabeast #trainhardorgohome #musclemass #journeytofit #workouttips #fitsagram #networking #gymfit #naturalbodybuilding #workoutroutine #buildmuscle #armworkout #bulkseason #naturalbodybuilder #lowerbody #fittips #fitnessmotivation #investing

Rate this post 0-100 💯
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Follow @sharpeningmindcontrol and @tatine1968
・・・
🔥🧠 INFORMATION IS THE NEW CURRENCY 🧠🔥⁣
.
Smash the like button if you agree! 💙⁣
.⁣
Today you can learn virtually about anything through the internet for free! Most of the skills that I gained was through independent studying utilising resources and platforms available. I have listed some of the top platforms used today that I personally use to learn with. Also, paying is not wrong but think before you do; can you find it by yourself through in this generations' resources? 👍🏽
.⁣⁣⁣
Use each day to work towards your success and financial freedom. If you haven’t started, start now! 🙌🏽⁣
.⁣⁣⁣⁣⁣
.⁣⁣⁣⁣⁣
👇🏽FOLLOW👇🏽⁣⁣⁣⁣⁣⁣⁣⁣
@sharpeningmindcontrol⁣⁣⁣⁣⁣⁣⁣⁣
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@sharpeningmindcontrol⁣⁣⁣⁣⁣⁣⁣⁣
👆🏽 FOLLOW 👆🏽⁣⁣⁣⁣⁣⁣⁣⁣
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#musclescience #weightgain #musclebuilding #musclegain #fitnessfam #getshredded #moneymindset #wealthbuilding #liftweights #upperbody #trainlikeabeast #trainhardorgohome #musclemass #journeytofit #workouttips #fitsagram #networking #gymfit #naturalbodybuilding #workoutroutine #buildmuscle #armworkout #bulkseason #naturalbodybuilder #lowerbody #fittips #fitnessmotivation #investing

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“LET’S TEACH OUR DAUGHTERS TO WORRY LESS ABOUT FITTING INTO GLASS SLIPPERS AND MORE ABOUT SHATTERING GLASS CEILINGS!!!!” Leave a ‘❤️’ if you agree in the comments!!!

“LET’S TEACH OUR DAUGHTERS TO WORRY LESS ABOUT FITTING INTO GLASS SLIPPERS AND MORE ABOUT SHATTERING GLASS CEILINGS!!!!” Leave a ‘❤️’ if you agree in the comments!!!

✖️STOP PURSUING BALANCE✖️
⠀
The idea of “perfect balance” is a total fallacy. Especially if you’re someone who is or strives to be a high achiever.
⠀
If you’re trying to perform the best you can in an area of your life, there will most likely be another area suffering. The key here is to be aware of that and know that is perfectly okay and completely normal. It is a fallacy to expect complete balance at all times.
⠀
If you’re heavily focused on improving your fitness, you may very well have other areas of your life that are “suffering.” It just might be the “season” of a particular area of your life. You'll have seasons of your family, fitness, business, academics, etc. Just like we have the seasons of fall, winter, spring, and summer.
⠀
You might have had a period of time where you were focused purely on building your business or furthering your career. And in doing so other areas of your life fell behind and "suffered." Again, this was just a season of your life as you had to let go of other things to pursue your career to the fullest extent possible.
⠀
There will be areas of life that spike above the rest as we move through the ebbs and flow of life.
⠀
So don’t beat yourself up about not attaining a sense of “balance” in your life if one area is flourishing and another is suffering.

You've probably been told it's "bad" if you don't have balance in your life and it's something you should strive to have. However, as you can see that's further from the truth.
⠀
Nothing has to completely give, but the moment you're fully focusing on one thing, the other has to suffer because you're not spending time on that thing in the moment, and that's okay.
⠀
Just be aware, have the capacity to remain present in the moment, and be fully engaged in what you're focusing on. Present people are who make the biggest impact and have the best performance in the moment. Remember that.

✖️STOP PURSUING BALANCE✖️

The idea of “perfect balance” is a total fallacy. Especially if you’re someone who is or strives to be a high achiever.

If you’re trying to perform the best you can in an area of your life, there will most likely be another area suffering. The key here is to be aware of that and know that is perfectly okay and completely normal. It is a fallacy to expect complete balance at all times.

If you’re heavily focused on improving your fitness, you may very well have other areas of your life that are “suffering.” It just might be the “season” of a particular area of your life. You'll have seasons of your family, fitness, business, academics, etc. Just like we have the seasons of fall, winter, spring, and summer.

You might have had a period of time where you were focused purely on building your business or furthering your career. And in doing so other areas of your life fell behind and "suffered." Again, this was just a season of your life as you had to let go of other things to pursue your career to the fullest extent possible.

There will be areas of life that spike above the rest as we move through the ebbs and flow of life.

So don’t beat yourself up about not attaining a sense of “balance” in your life if one area is flourishing and another is suffering.

You've probably been told it's "bad" if you don't have balance in your life and it's something you should strive to have. However, as you can see that's further from the truth.

Nothing has to completely give, but the moment you're fully focusing on one thing, the other has to suffer because you're not spending time on that thing in the moment, and that's okay.

Just be aware, have the capacity to remain present in the moment, and be fully engaged in what you're focusing on. Present people are who make the biggest impact and have the best performance in the moment. Remember that.

CREATE YOUR OWN WORKOUT PLAN😍🔥
•
Don't forget to follow us @all_fitness_tips
for best fitness content! 💪😎 •
Tag someone who needs to see this! ⭐
•
Credits: @chadhargrove1 
For a 3 Day Strength Training Program
-
You’ll aim to have the main 5-6 in each and at least all categories represented at least twice — and some will show up 3 or even 4 times.
-
You’ll want 6-8 exercises in each workout, so 18-24 total.
-
You’ll want the main 6 taking up about 3 spots each. So they take 18. And then the last 6, likely 2 per workout; can be taken by isolation exercises; usually done at higher reps.
-
3-4 sets 8-12 reps for most main exercises works well. 10-20 for isolation.
-
So how about a 4 day program?
-
Same thing.
-
6-8 exercises per workout. So 24-32 exercises total.
-
Give all the main categories 4 each, or maybe 5 for a areas you want to focus. -
So, 18-24 exercises of 24-32.
-
Then the rest goes to isolation work. Biceps, triceps, shoulders or rear shoulders for upper body and maybe knee curl or some sort of glute isolation exercises -
Often separate it into upper and lower days.
-
So that’s it.
-
☑️ 3-4 sets per exercise (Id start with 3)
☑️ 8-12 reps per set for main exercises. 10-20 for isolation. (You can break this rule if you want, but if the thought confuses you, just stick to this)
☑️ Pair exercises or even make circuits if you want. I make a lot of these for clients just remember thought should be put creating pairs that work well in your gym:
☑️ Rest periods usually 60 second - 2 minutes. Best way to make getting stronger much harder is to always take 30 second rest periods in search of sweat and being out of breath.
-
☑️ Your job is NOT to work as hard as possible each workout, it’s to consistently do a little more than you did last time. One more rep, or a little more weight.
•
 #workouttips #pushday #pullday #legday #pushpulllegs #gymtips #gymhelp #gymadvice #strength #hypertrophy #pushup #musclebuilding #flexibility #physicaltherapy #yogi #bodybuilding #iifym #deadlift #squat #hypertrophy #physio #fitfamindia #indiafitness #gymtips #myodetox #tspinemobility #flexibledietinglifestyle #hipmobility #buyceps #stretchdaily

CREATE YOUR OWN WORKOUT PLAN😍🔥

Don't forget to follow us @all_fitness_tips
for best fitness content! 💪😎 •
Tag someone who needs to see this! ⭐

Credits: @chadhargrove1
For a 3 Day Strength Training Program
-
You’ll aim to have the main 5-6 in each and at least all categories represented at least twice — and some will show up 3 or even 4 times.
-
You’ll want 6-8 exercises in each workout, so 18-24 total.
-
You’ll want the main 6 taking up about 3 spots each. So they take 18. And then the last 6, likely 2 per workout; can be taken by isolation exercises; usually done at higher reps.
-
3-4 sets 8-12 reps for most main exercises works well. 10-20 for isolation.
-
So how about a 4 day program?
-
Same thing.
-
6-8 exercises per workout. So 24-32 exercises total.
-
Give all the main categories 4 each, or maybe 5 for a areas you want to focus. -
So, 18-24 exercises of 24-32.
-
Then the rest goes to isolation work. Biceps, triceps, shoulders or rear shoulders for upper body and maybe knee curl or some sort of glute isolation exercises -
Often separate it into upper and lower days.
-
So that’s it.
-
☑️ 3-4 sets per exercise (Id start with 3)
☑️ 8-12 reps per set for main exercises. 10-20 for isolation. (You can break this rule if you want, but if the thought confuses you, just stick to this)
☑️ Pair exercises or even make circuits if you want. I make a lot of these for clients just remember thought should be put creating pairs that work well in your gym:
☑️ Rest periods usually 60 second - 2 minutes. Best way to make getting stronger much harder is to always take 30 second rest periods in search of sweat and being out of breath.
-
☑️ Your job is NOT to work as hard as possible each workout, it’s to consistently do a little more than you did last time. One more rep, or a little more weight.

#workouttips #pushday #pullday #legday #pushpulllegs #gymtips #gymhelp #gymadvice #strength #hypertrophy #pushup #musclebuilding #flexibility #physicaltherapy #yogi #bodybuilding #iifym #deadlift #squat #hypertrophy #physio #fitfamindia #indiafitness #gymtips #myodetox #tspinemobility #flexibledietinglifestyle #hipmobility #buyceps #stretchdaily

Why do you workout? Or... why don’t you workout?
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I see far too much “fitspo” out there, telling women what they need to look like and what their “goals” need to be. This is not healthy, & this is not sustainable.
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Why should you work out?
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💪🏼 For physical health and longevity.
💪🏼 To becomes physically stronger.
💪🏼 For mental health.
💪🏼 To challenge yourself.
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I get the temptation to make working out about changing your body. I mean... yeah, that is part of it. But it should be “I workout because I love my body, I want it to be the most capable and healthy as possible.” Instead of “I workout because I hate my body and I want to look a certain way.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’m not a stranger to body image issues. I’ve struggled for years being “too skinny” and feeling that I needed to lift weights so that I can look better. But it never stuck. I wore myself out because it wasn’t mentally healthy.
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Now, I look at my body, and I’m grateful that my body is healthy and capable of so much. I workout because I can, because it makes me healthier, and because I love feeling capable and strong, and I want to feel this way for a long time. Sure, my muscles have and will continue to grow, but that’s not my focus anymore, and I’ve stuck with it longer now than ever before.
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Workout because you love yourself, not because you hate your body.
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♥️ if you appreciate what your body is made to do!
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#fitnesschallenge #fitnesscoaching #movementismedicine #autophagy #thefitlife #livelovelift #paleodessert #cavemandiet #goodfat #paleobreakfast #paleodinner #primalfood #foodgawkers #primaleating #primallife #mindbodygreen #itstartswithfood #nourishingfoods #functionalfitnesstraining #healthyfitness #healthyfitnessmeals #outdoorworkouts #nogymworkout #nogymnoproblem #nogymrequired #nogymneeded #workouttips #workoutplan #workoutday #workoutideas

Why do you workout? Or... why don’t you workout?
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I see far too much “fitspo” out there, telling women what they need to look like and what their “goals” need to be. This is not healthy, & this is not sustainable.
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Why should you work out?
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💪🏼 For physical health and longevity.
💪🏼 To becomes physically stronger.
💪🏼 For mental health.
💪🏼 To challenge yourself.
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I get the temptation to make working out about changing your body. I mean... yeah, that is part of it. But it should be “I workout because I love my body, I want it to be the most capable and healthy as possible.” Instead of “I workout because I hate my body and I want to look a certain way.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’m not a stranger to body image issues. I’ve struggled for years being “too skinny” and feeling that I needed to lift weights so that I can look better. But it never stuck. I wore myself out because it wasn’t mentally healthy.
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Now, I look at my body, and I’m grateful that my body is healthy and capable of so much. I workout because I can, because it makes me healthier, and because I love feeling capable and strong, and I want to feel this way for a long time. Sure, my muscles have and will continue to grow, but that’s not my focus anymore, and I’ve stuck with it longer now than ever before.
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Workout because you love yourself, not because you hate your body.
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♥️ if you appreciate what your body is made to do!
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#fitnesschallenge #fitnesscoaching #movementismedicine #autophagy #thefitlife #livelovelift #paleodessert #cavemandiet #goodfat #paleobreakfast #paleodinner #primalfood #foodgawkers #primaleating #primallife #mindbodygreen #itstartswithfood #nourishingfoods #functionalfitnesstraining #healthyfitness #healthyfitnessmeals #outdoorworkouts #nogymworkout #nogymnoproblem #nogymrequired #nogymneeded #workouttips #workoutplan #workoutday #workoutideas

Peak week is hard guys, but having a good support system makes all the difference.  I have worked countless hours and moments to change my attitude from constantly negative, thinking of all the ways I could fail and all the things that could go bad into a positive "I got this" attitude.. and the past two days I felt myself slipping (felt more like crashing as fast as possible) into the dark abyss that I had worked so hard to pull myself out of. Sometimes being strong for so long and being positive for a long time can be tiring, along with hormones being up and down because mother nature is supposed to hit the day of my show, low caloric intake, and high cortisol from stress of life and workouts.. it just gets too tough to handle on my own. Talking with my family and my circle (its tight yall, I like to call it a dot instead of a circle because that's about how tight I keep it lol) makes all the difference.  Thanks to the hype of my dot I feel a lot better. Talk to your people, find your supporters, and let them help you🖤 We are stronger together, and just know that even when you don't feel strong, you can still do anything and you'll feel stronger after you get through it. .
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@fitelevated #prepdiaries

Peak week is hard guys, but having a good support system makes all the difference. I have worked countless hours and moments to change my attitude from constantly negative, thinking of all the ways I could fail and all the things that could go bad into a positive "I got this" attitude.. and the past two days I felt myself slipping (felt more like crashing as fast as possible) into the dark abyss that I had worked so hard to pull myself out of. Sometimes being strong for so long and being positive for a long time can be tiring, along with hormones being up and down because mother nature is supposed to hit the day of my show, low caloric intake, and high cortisol from stress of life and workouts.. it just gets too tough to handle on my own. Talking with my family and my circle (its tight yall, I like to call it a dot instead of a circle because that's about how tight I keep it lol) makes all the difference. Thanks to the hype of my dot I feel a lot better. Talk to your people, find your supporters, and let them help you🖤 We are stronger together, and just know that even when you don't feel strong, you can still do anything and you'll feel stronger after you get through it. .
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@fitelevated #prepdiaries

#Repost @calorie_tips
• • • • • •
🤙🏽Click the link in the bio to learn more
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🔥How to Speed Up Your Metabolism by @corebodyfitness
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When we think of speeding up our metabolism, often times people go about it wrong and do things to actually slow it down and actually hinder progress. .
They tend to put their focus on long cardio sessions, cut carbs, skip meals and even use fat burners. While these things may sound good from a marketing stand point, they actually do more harm than good. .
You see when you cut calories too low your body adapts and only starts to burn that amount of calories consumed. This is know as metabolic adaptation.
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The better approach is to focus on strength training. This will keep metabolism elevated longer after your workouts. Focus on getting protein in every meal as well as balancing your meals. This will make your results more sustainable and actually help keep your metabolism burning. .
💥Not sure where to begin? Shoot me a DM if you’re serious about getting help and making a change. .
Make sure you grab your 👇🏻
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#crossfitopen #fatlosstips #exercisetips #diettips#diethacks #gymshark #shreddedlife #getshredded#getlean #weightlosstips #weightlosshelp#workouttips #nutritioncoach #nutritionhacks#postworkout #fitdads #fitmomsofig #gainz#caloriedeficit #leangains #hypertrophy#cardiosucks #personaltrainer #fitnessguru#fitdaddy

#Repost @calorie_tips
• • • • • •
🤙🏽Click the link in the bio to learn more
.
🔥How to Speed Up Your Metabolism by @corebodyfitness
.
When we think of speeding up our metabolism, often times people go about it wrong and do things to actually slow it down and actually hinder progress. .
They tend to put their focus on long cardio sessions, cut carbs, skip meals and even use fat burners. While these things may sound good from a marketing stand point, they actually do more harm than good. .
You see when you cut calories too low your body adapts and only starts to burn that amount of calories consumed. This is know as metabolic adaptation.
.
The better approach is to focus on strength training. This will keep metabolism elevated longer after your workouts. Focus on getting protein in every meal as well as balancing your meals. This will make your results more sustainable and actually help keep your metabolism burning. .
💥Not sure where to begin? Shoot me a DM if you’re serious about getting help and making a change. .
Make sure you grab your 👇🏻
.
.
#crossfitopen #fatlosstips #exercisetips #diettips #diethacks #gymshark #shreddedlife #getshredded #getlean #weightlosstips #weightlosshelp #workouttips #nutritioncoach #nutritionhacks #postworkout #fitdads #fitmomsofig #gainz #caloriedeficit #leangains #hypertrophy #cardiosucks #personaltrainer #fitnessguru #fitdaddy

Tip 25:⠀
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I think it is essential to find a workout or program that you truly enjoy. If you enjoy doing these workouts then you are more likely to stick with them and to make significant progress.⠀
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#fitnesstip #getstrong #posture #squat #deadlift #gainmuscle #fitnessadvice #fitness #weightloss #bodybuilding #gymislife #gymlovers #calories #muscle #gymworkout #gymfitness #workoutinspiration #workoutmode #fatlosstips #fatloss #workout #diettips #lifetips #gymtips #workouttips #gymtherapy #gymaholic #buildmuscle #bodybuildingaddict #entrepreneur

Tip 25:⠀

I think it is essential to find a workout or program that you truly enjoy. If you enjoy doing these workouts then you are more likely to stick with them and to make significant progress.⠀

#fitnesstip #getstrong #posture #squat #deadlift #gainmuscle #fitnessadvice #fitness #weightloss #bodybuilding #gymislife #gymlovers #calories #muscle #gymworkout #gymfitness #workoutinspiration #workoutmode #fatlosstips #fatloss #workout #diettips #lifetips #gymtips #workouttips #gymtherapy #gymaholic #buildmuscle #bodybuildingaddict #entrepreneur

Not your traditional back day. Here’s a few fun movements we did. #trainforfunction #backattack

Not your traditional back day. Here’s a few fun movements we did. #trainforfunction #backattack

When in doubt throw up a peace sign ✌🏼8 weeks to grow these pea shooters, currently stuffing my face with waffles :) ———————————————————————————
Swipe through to see 3 out of the 4 super sets @buckles.nick and I did for arms
1️⃣. Chin-Ups+Dips: 4x8-10 
2️⃣. Underhand Extensions+Rope Curls (not shown) 20, 15, 12, 12, 10 each 
3️⃣. Preacher Curls+French Press: 15, 12, 8, 8 each 
4️⃣. V-Bar Push Downs+Cable Curls: 4x12-15 each 
Also watch me get harassed by @aubryrebecca and @maggie_wardd in the last clip , I’ve already placed a complaint with corporate :) ———————————————————————————
🧢: @darcsport 👕: @darcsport 👖: @pacsun 🧦: @adidas 👟: @vans ———————————————————————————
#armday #arms #curls #dailyworkout #workouts #armworkout #workouttips #IHaveAnOddlyShapedHead #FannyPackBois 
#SurplusSisters #DidntGetALegPump #Confused

When in doubt throw up a peace sign ✌🏼8 weeks to grow these pea shooters, currently stuffing my face with waffles :) ———————————————————————————
Swipe through to see 3 out of the 4 super sets @buckles.nick and I did for arms
1️⃣. Chin-Ups+Dips: 4x8-10
2️⃣. Underhand Extensions+Rope Curls (not shown) 20, 15, 12, 12, 10 each
3️⃣. Preacher Curls+French Press: 15, 12, 8, 8 each
4️⃣. V-Bar Push Downs+Cable Curls: 4x12-15 each
Also watch me get harassed by @aubryrebecca and @maggie_wardd in the last clip , I’ve already placed a complaint with corporate :) ———————————————————————————
🧢: @darcsport 👕: @darcsport 👖: @pacsun 🧦: @adidas 👟: @vans ———————————————————————————
#armday #arms #curls #dailyworkout #workouts #armworkout #workouttips #IHaveAnOddlyShapedHead #FannyPackBois
#SurplusSisters #DidntGetALegPump #Confused

♦️We know it’s hard♦️
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Sometimes heading to the gym or getting a workout at home Is the very last thing you want to do. But we encourage you to push yourself to do it anyway. It’s not about motivation because most of us are not always motivated, it’s about determination. Prioritize your day so you can reach the goals you have set for yourself! Take care of your body, it’s the only one you got! ❤️
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If you are looking for an extra boost to push you through your workout. @1upnutrition ’s Pre workout will definitely do the trick with it’s over 300mg of caffeine.
You can support us by using code “LLFIT” at checkout to save you 20%. #1upnutrition #becomebetter

♦️We know it’s hard♦️
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Sometimes heading to the gym or getting a workout at home Is the very last thing you want to do. But we encourage you to push yourself to do it anyway. It’s not about motivation because most of us are not always motivated, it’s about determination. Prioritize your day so you can reach the goals you have set for yourself! Take care of your body, it’s the only one you got! ❤️
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If you are looking for an extra boost to push you through your workout. @1upnutrition ’s Pre workout will definitely do the trick with it’s over 300mg of caffeine.
You can support us by using code “LLFIT” at checkout to save you 20%. #1upnutrition #becomebetter

YOU GUYS KNOW THIS IS MY FAVORITE DAY .
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Do you guys have a go to workout for when you're feeling lazy? No matter how tired I'm feeling or how lazy I want to be I can always crush a chest workout 💪 .
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#chestdaybestday #swolesummer #chestday #chestworkout #liftheavy #weightlifting #swole #sweat #strength #strengthandconditioning #training #workouttips #workoutvideos #gym #gymtime #gymgoals #guyswholift #fit #fitfam #fitness #wellness #health #healthy #fitspo #fitspiration #instafit #instafitness #goals #weightloss #gymshark

YOU GUYS KNOW THIS IS MY FAVORITE DAY .
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Do you guys have a go to workout for when you're feeling lazy? No matter how tired I'm feeling or how lazy I want to be I can always crush a chest workout 💪 .
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#chestdaybestday #swolesummer #chestday #chestworkout #liftheavy #weightlifting #swole #sweat #strength #strengthandconditioning #training #workouttips #workoutvideos #gym #gymtime #gymgoals #guyswholift #fit #fitfam #fitness #wellness #health #healthy #fitspo #fitspiration #instafit #instafitness #goals #weightloss #gymshark

Got traps?

Got traps?

Grounded Barbell shoulder press
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This is a great variation for standing or seated shoulder press. It makes you become a lot more stable in the core and your lower back. When doing this make sure your body is in a strong position when seated. You will aslo notice that it takes a small amount of weight for it to feel heavy. Let your ego go and perform the exercise the correct way.

Grounded Barbell shoulder press
_
This is a great variation for standing or seated shoulder press. It makes you become a lot more stable in the core and your lower back. When doing this make sure your body is in a strong position when seated. You will aslo notice that it takes a small amount of weight for it to feel heavy. Let your ego go and perform the exercise the correct way.

Am I using this desk right ? 😂 currently in the middle of setting up a little home studio/ shop space, its coming along nicely. Short for it’s taking forever. But patience is key so meanwhile I’m gonna sit on my desk and take pictures.

Am I using this desk right ? 😂 currently in the middle of setting up a little home studio/ shop space, its coming along nicely. Short for it’s taking forever. But patience is key so meanwhile I’m gonna sit on my desk and take pictures.

EVERY month, I run ‘challenge groups’ (online support & accountability groups) where we come together to support, encourage and motivate one another on our journey.
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I know these groups are helpful for my clients and coaches because they have helped me (and still do!!)
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Our next group begins in just over a week & we will be doing the NEW Real Time 21 Day Fix all together:
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💗 30 minute workouts {plus access to ALL 700+ workouts too!!}
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💗 21 DAYS.
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💗 NEW WORKOUTS everyday {NO repeats!!}.
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💗 MODIFIER for beginners or those recovering from an injury!
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💗 Simple and easy to follow meal plan & healthy recipes.
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💗 Support, accountability, motivation, inspiration, encouragement!!
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💗 PRIZES!!
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ME as your personal coach who is going to be there to support, help and encourage you every step of the way.
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💝 GIVEAWAY TOO!!
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If you’d like to learn more, please comment below or message me 🙂

EVERY month, I run ‘challenge groups’ (online support & accountability groups) where we come together to support, encourage and motivate one another on our journey.
.
I know these groups are helpful for my clients and coaches because they have helped me (and still do!!)
.
Our next group begins in just over a week & we will be doing the NEW Real Time 21 Day Fix all together:
.
💗 30 minute workouts {plus access to ALL 700+ workouts too!!}
.
💗 21 DAYS.
.
💗 NEW WORKOUTS everyday {NO repeats!!}.
.
💗 MODIFIER for beginners or those recovering from an injury!
.
💗 Simple and easy to follow meal plan & healthy recipes.
.
💗 Support, accountability, motivation, inspiration, encouragement!!
.
💗 PRIZES!!
.
ME as your personal coach who is going to be there to support, help and encourage you every step of the way.
.
💝 GIVEAWAY TOO!!
.
If you’d like to learn more, please comment below or message me 🙂

If you’ve got big dreams, you had better BACK them up with an even bigger work ethic 💯 See what I did there? 😏
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SWIPE ➡️ & SAVE 💾 THIS WORKOUT
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THE WORKOUT ✍🏻
1️⃣ DB Bent Over Row - 4x12,12,12,12
2️⃣ Reverse Grip Inverted Row - 4xMAX,MAX,MAX,MAX
3️⃣ Low Cable Rope Row - 4x15,15,15,15
4️⃣ Wide Grip Seated Row - 4x15,12,10,8
5️⃣ Rope Straight Arm Pulldown - 4x20,20,20,20
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🎥 @hannah.severance 🎵 @tristenblakelopez
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#jmdfitness #fitinspiration #gymworkouts #bodybuilding #jondepino #trusttheprocess #PerSeverance #backdayworkout #backworkout #backpump #backexercise #letsgetbetter #strongerthanyesterday #fitness #didyouworkouttoday #onlinetrainer #onlinepersonaltrainer #motivateme #workouttips #workoutplan #workoutvideo #naturalbodybuilder #youtuber #youtubevideos #fitnesshelp #fitnessroutine #workoutinspo #workoutideas #hannahseverance #scuffedrecordz

If you’ve got big dreams, you had better BACK them up with an even bigger work ethic 💯 See what I did there? 😏
-
SWIPE ➡️ & SAVE 💾 THIS WORKOUT
—————————————————————————
THE WORKOUT ✍🏻
1️⃣ DB Bent Over Row - 4x12,12,12,12
2️⃣ Reverse Grip Inverted Row - 4xMAX,MAX,MAX,MAX
3️⃣ Low Cable Rope Row - 4x15,15,15,15
4️⃣ Wide Grip Seated Row - 4x15,12,10,8
5️⃣ Rope Straight Arm Pulldown - 4x20,20,20,20
—————————————————————————
🎥 @hannah.severance 🎵 @tristenblakelopez
—————————————————————————
#jmdfitness #fitinspiration #gymworkouts #bodybuilding #jondepino #trusttheprocess #PerSeverance #backdayworkout #backworkout #backpump #backexercise #letsgetbetter #strongerthanyesterday #fitness #didyouworkouttoday #onlinetrainer #onlinepersonaltrainer #motivateme #workouttips #workoutplan #workoutvideo #naturalbodybuilder #youtuber #youtubevideos #fitnesshelp #fitnessroutine #workoutinspo #workoutideas #hannahseverance #scuffedrecordz

▶Follow Us and Get Daily Heath Tips and Updates
▶Professionals assert that early in the morning is the best time for cardio because it will give your metabolism a boost for the rest of the day and energize your body.
▶For More Tips Follow @health_trivia_2k19 ·
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#workout #fitness #workoutmotivation #fitnessmotivation #gym #fit #motivation #workoutdone #workouts #workoutoftheday #workouttime #workoutfit #training #bodybuilding #fitfam #workoutflow #workoutvideos #workoutathome #workoutgear #gymlife #fitspo #fitnessmodel #instagood #workouttips #workout24 #instafit #workoutroutine #gymmotivation #fitnessaddict #fitnesslife

▶Follow Us and Get Daily Heath Tips and Updates
▶Professionals assert that early in the morning is the best time for cardio because it will give your metabolism a boost for the rest of the day and energize your body.
▶For More Tips Follow @health_trivia_2k19 ·
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#workout #fitness #workoutmotivation #fitnessmotivation #gym #fit #motivation #workoutdone #workouts #workoutoftheday #workouttime #workoutfit #training #bodybuilding #fitfam #workoutflow #workoutvideos #workoutathome #workoutgear #gymlife #fitspo #fitnessmodel #instagood #workouttips #workout24 #instafit #workoutroutine #gymmotivation #fitnessaddict #fitnesslife

Too many people waste their time in the gym doing the wrong stuff…
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Here’s 3 top strategies to cut down on the time you spend in the gym while boosting the quality of your workout:
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✅ Use compound exercises.
✅ Time your rest periods.
✅ Have a game plan.
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Thoughts? Tag someone who wants to get amazing results without living in the gym.

Too many people waste their time in the gym doing the wrong stuff…

Here’s 3 top strategies to cut down on the time you spend in the gym while boosting the quality of your workout:

✅ Use compound exercises.
✅ Time your rest periods.
✅ Have a game plan.

Thoughts? Tag someone who wants to get amazing results without living in the gym.

En la búsqueda de aumento de masa muscular he decidido tomar el camino convencional y entrenar pesado( es bueno saber que no es el único camino), me gusta retarme, me gusta demostrarme a mi misma que yo puedo, y llegar a ese punto donde controlo mi cuerpo con la mente.😉 Poco a poco seguimos mejorando... The best is yet to come #healthymom #behappyandsmile #MIVIDASALUDABLE #fitnessmotivation #behappyandsmile #deadlift #legday #workouttips #legworkout #XQLOBUENOSECONTAGIA #fitmom

En la búsqueda de aumento de masa muscular he decidido tomar el camino convencional y entrenar pesado( es bueno saber que no es el único camino), me gusta retarme, me gusta demostrarme a mi misma que yo puedo, y llegar a ese punto donde controlo mi cuerpo con la mente.😉 Poco a poco seguimos mejorando... The best is yet to come #healthymom #behappyandsmile #MIVIDASALUDABLE #fitnessmotivation #behappyandsmile #deadlift #legday #workouttips #legworkout #XQLOBUENOSECONTAGIA #fitmom

Hi future trainers and trainees.
Welcome to "I Workout event"
⚡"ONE DAY, PLENTY OF EXPERIENCE"⚡
Are you wondering what is this event held for?!
📌It is an athelitic event in Ramadan. It aims helping you being able to improve your sporting knowledge either to teach it or to take its benefit your self. -The first half of the event's name(l Work)refers to who their goal is to know more about this field and work in it.
-we will offer you chance to talk with experts that will guide you and answer all your questions. -The other half(Workout)refers to who their goal is to workout and meet a professional nutrition doctor and answer all your questions that are related to nutrition.
-there are more than 30 PERSONAL TRAINERS under your service.
-we will put for you a nutrition plan and will give you accurate information that you will follow in Ramadan or any duration in general. 📍Important Instructions. -It is a 18+ event
-It will be held at Optimum gym-Zahraa El Maadi
-You should have your breakfast dish which we will inform you with its ingredients before the event , ID and your entrance code.
-You should come with a complete sports wear
-It will be held on 31/5/2019 at 5pm before Maghrib prayer so don't forget your breakfast 
If you are interested, please sign up through the link in bio 
see u there isa😉
#fitnessmotivation
#fitness #iworkout #iworkoutevent #ahacademy #fitnessevent  #cardio #workouttips #workout #workoutplan #gym #gymlife #gymtime #personaltrainer #personaltrainers #groupfitness #sportsconditioningspecialist #sportsconditioning #sportsevent #sports

Hi future trainers and trainees.
Welcome to "I Workout event"
⚡"ONE DAY, PLENTY OF EXPERIENCE"⚡
Are you wondering what is this event held for?!
📌It is an athelitic event in Ramadan. It aims helping you being able to improve your sporting knowledge either to teach it or to take its benefit your self. -The first half of the event's name(l Work)refers to who their goal is to know more about this field and work in it.
-we will offer you chance to talk with experts that will guide you and answer all your questions. -The other half(Workout)refers to who their goal is to workout and meet a professional nutrition doctor and answer all your questions that are related to nutrition.
-there are more than 30 PERSONAL TRAINERS under your service.
-we will put for you a nutrition plan and will give you accurate information that you will follow in Ramadan or any duration in general. 📍Important Instructions. -It is a 18+ event
-It will be held at Optimum gym-Zahraa El Maadi
-You should have your breakfast dish which we will inform you with its ingredients before the event , ID and your entrance code.
-You should come with a complete sports wear
-It will be held on 31/5/2019 at 5pm before Maghrib prayer so don't forget your breakfast
If you are interested, please sign up through the link in bio
see u there isa😉
#fitnessmotivation
#fitness #iworkout #iworkoutevent #ahacademy #fitnessevent #cardio #workouttips #workout #workoutplan #gym #gymlife #gymtime #personaltrainer #personaltrainers #groupfitness #sportsconditioningspecialist #sportsconditioning #sportsevent #sports