Just finished legs and I am shaking🥵 Finally got my @gymshark energy+seamless & I LOVE them. They are a bit big around the waist but fit my legs better than the small did🤷🏽♀️ Happy Friday you lovely people! 🥳
If you cant channel your inner baby spice on a friday night then srsly I dunno when you can🥵
How cute is this crop from @prozis. Summers gone but we can still pretend?? Prozis have some CUTE AF clothes atm and are so reasonable so go and have a lil look. Use HOLLY-MAE for 10% off everything 😏
💥FILLING OUT MY SHOULDERS💥
Trying to keep a straight face whilst taking a photo in a packed out gym is harder then it looks😅.
Recently I've got a whole bunch of messages asking mainly about what I incorporate at the moment to help fill out my delts.
I think firstly it's important to note that you guys are seeing like 5 years of training 😅. Growth never comes overnight naturally, if you are consistent with anything in life, results will come eventually!
In terms of training my shoulders, I typically train my front and middle delts on my push days and my rear delts on pull days.
This is more just personal preference to be honest 😅 (it works for me I guess).
In terms of my anterior deltoids, I tend to incorporate a heavy compound such as seated dumbell press or isohammer strength press alongside the training that comes with boxing 😅.
For my middle deltoids, I typically superset heavy and light lateral dumbbell raises, concentrating on controlling the weight and the angle of my wrists and elbows.
For my rear deltoids, rowing movements and facepulls have always been enough for me!
As they are a small muscle group, I incorporate as much volume as I can! .
If you guys have any more questions surrounding training your shoulders, be sure to let me know!
Bottoms up it’s Friday!🍑
We have a new trainer in the house, meet Andy. She’ll be running the Chain Gain classes on Mondays and Wednesday’s at 8AM. Check her out!🤟🏻💪🏼
1 553 hours ago
Happy Friday! Get your weekend started right with this sweaty, leg-focused circuit that will get your lungs and legs BURNING🔥🔥🔥. Circuits like these are probably my favorite way to get some cardio in. They’re quick, fun, and I don’t get bored. Plus, I can work on my explosiveness and coordination. WIN-WIN 💁🏼♀️
2️⃣Kneel to jump squat
5️⃣Mountain climbers + elbow push-up
I did each exercise back to back for 30 seconds at full intensity, rested 2 minutes and repeated 4X. Feel free to adjust the rest periods and repetitions to suit your current ability level. Hope you all have a great weekend ✌️💕
Have You Seen Our Inspiration Board? "Pay attention to small details because small steps climb mountains." Get inspired while you workout and even tell other members about your achievements with our inspiration board.
This looks cute & all but little do you know he was complaining how heavy I was because he couldn’t hold me any longer 😂❤️
- thanks for making me tea & putting up with my sick bullshit 🤒
P.S. I hate wearing clothes 🤷🏽♀️
🎥 YouTube: Link in bio
🎙 @fitv.s.fat : PODCAST every Wednesday!
💪🏼 @authenfit : 1 on 1 Coaching
Gym bloopers: saw a guy doing about a million pull ups in a row, told him to step up his game... realised I was struggling to even do these and that I am a weakling 😢🤦🏽♀️... Thanks @allhoursfitness_ahf for giving me a booster seat to perform these magnificent “pull ups” •
2020 goal: do 10 pull ups in a row to look like an absolute gun 💪🏽🏋🏽♀️
2 209 hours ago
Client Shoutout 📣
Helema has been training with DanielaMindBodyHealth for almost 2 months and has been hitting all new Personal bests in her compound lifts !! 👏👏
It's not just about what you do in the gym, but also how you fuel your body with the correct nutrition for your goals - which has reflected in her workouts since following her meal plan too !! 😀
Let's get you stronger woman 🏋🏻♀️🏋🏻♀️🔥
Weights are not to be afraid of 👍
1 1610 hours ago
Gym before college 10 am start 😎
Focused on cardio and hoping to do a little ab training tonight at home. Half an hour on stair-master splitting it 8 mins level 8 forward then a minute of side stepping on level 9 each side. Was hoping for 2000 steps but didn’t have enough time, defo going to try leave earlier next time. Started my cut so had my protein shake this morning since I was on the go and will have my eggs/oats tonight. Off to college now for a 10-5 day 🤠
7 4511 hours ago
It's confirmed that you'll become 90% more anabolic if you take a selfie in a pool locker room. #guaranteed 🙃👍
Where's your favorite place to take a shredded selfie?📸
1 6111 hours ago
While most people our out drinking I’m at home drinking BCAAs 😂 #grandmalife . .
The weekend is finally upon us. What better way to finish off the week than with some TRX Suspension Training exercises from qualified TRX Suspension Training Instructor @libertyloulou. Have a great weekend. #made2move
A huge shout out to this Mother & Daughter duo, Linda and Elia, who come in daily without fail and absolutely give it their all!! Linda trains with our awesome Personal Trainer, Sammy. As you can see, they’re both getting amazing results in the process. Well done Linda and Elia. Keep up the great work! #ConsistencyIsKey#Results#UrbanLegends
2 2318 hours ago
DECIDE: All it takes is a decision that you want to change. You have everything you need within you to do anything you set your mind to. Today I completed at 19 hour fast with a leg and back workout in a fasted state. Then I ate some food and worked out a little more. Exercise is my therapy. It is the most under utilized antidepressant and it's FREE!! I hope you got a dose today. ❤️
Excuse my morning face, I had only woken up 20 minutes before this 🦋 for me working out first thing in the morning is the best time of day. I find whenever I tell myself I’ll work out “this afternoon” or “tonight” it usually doesn’t end up happening! But for other people that is the worst case scenario. You don’t have to copy other people online, do what works for you, in a time of day that you will be able to maintain. Also IN LOVE with my @echt_apparel set 😍🙌🏼 how cute is it!? . .
First Video: Lying Cable Lat Raises Crossovers
✨ Set up the cable so they are just above the knees when in the seated position
✨ Attach ankle straps to the wrists (make sure they are nice and tight!) and hook to cables using opposite arms per side (right wrist connected to the left, and vice versa)
✨Lie down on the bench/pylo/floor
✨ Keep your elbows fixed, and raise your arms until your elbows are at shoulder height
✨ Lower back to starting position, keeping it slow and controlled
Tip: Keep your hands in a tight fist to help grip
Video 2: Crossing Cable Y-Raises
✨Similar to above steps, except sitting upright.
✨Keep back straight and hold position throughout
✨The only thing that should be moving are your arms!
For someone who hates training back I think I’m slowly getting there.. 🤷🏻♀️
I never dedicate a whole session to training back, probably why it’s such a slow process but over the past few months I’ve included assisted pull ups, face pulls and lat pull downs to every upper body session I do. (With the occasional dumbbell rows thrown in there)
Being a tall gal I’ve always had issues with my posture. From my teens I pretty much never stood up straight as I wanted to appear shorter than I was, v v silly I know. I’m now a lot more confident in my height, because let’s be honest there’s fuck all I can do it about it so I may as well embrace it💁🏻♀️
So slowly building a stronger back is so important to making sure years down the line my posture isn’t completely fucked and I can still boogie when I’m 90🕺🏻
Any back exercises you guys recommend would also be fab💖💖
30 days of hip, day 19 #tb to @treatmenttrainingwellness trainer Christian going through a hip CARs regression. Love this one! - 💥Hip CARs Regression💥
Not everyone can perform a perfectly excicuited hip CAR against gravity. Does that mean you should take them out of your program completely?
🔹In fact I would say you probably need them more so then anyone who can do them properly.
Grab a couple foam rollers, sticks or anything you can use to apply pressure into the ground with your arms to help create some core tension. Spine should be vertical and hips stacked directly under the shoulders. .
🔹Use of the slider on the ground rather then having to lift the leg against gravity is what makes this a regression. .
🔹Focus on movement from the hip and not the low back/pelvis.
Remember ANYTHING can be modified or regressed to fit the individual. Give this regression a try and work your way towards a more advanced version 💪🏼 .
. @functionalrangeconditioning @bewellbos @treatmenttrainingwellness
6 13319 September, 2019
tryna be a cutie and grow that ...🍑😉
feeling so good this week, although i find it hard to fit in a workout after work, i always feel so good once it’s done!! just gotta chug some preworkout and be ready to go hahahahah
hope everyone’s having a great week 💗
✨10 MINUTE ABS✨
Happy Monday friends!! I’ve been stuck in a rut lately but woke up this morning feeling motivated to get to work! If you’re wondering why my hair is soaked, it’s because I FINALLY got my body composition tested this weekend after about a year. I’ll talk about my results a bit later! 🤗
ANDDDDD I’m so excited because we’ve been planning our next trip and it looks like it will be Curacao in December with my boo 👫💗 I’m so thankful to have someone who supports me and is down for whatever. If I say “Hey, I think we should go here!!” he says “okay, let’s book the flights” SWOON 😍 Of course I’ll probably spend half the time underwater with the fish because that’s how I like it 🧜♀️
Without further ado, here’s a quick fun ab circuit that will get your entire core fired up and working. Some of the movements are new for me - like the leg pull-ins (you can tell by my shaking 😂) Never be afraid to try new things, even things you might not be good at. I can’t tell you how many awkward, shaky, ugly reps I’ll do before I get good at a movement. It’s always a work in progress and SO ARE YOU. 👊
1️⃣Bear plank shoulder taps - 30 seconds
2️⃣Russian twists - 30 seconds
3️⃣L-sit - until failure
4️⃣Leg pull-in - 30 seconds
5️⃣DB up downs - 30 seconds
P.S. @fourthirteen_apparel sent me this crop top and I am actually IN LOVE 🥰 It’s so stretchy and comfy ✌️
193 2,99016 September, 2019
….ft. me and this giant t-shirt 😂 Also, guess I just wear all grey now. Neat. Is this a cry for a help?? Idk maybe
SO I’m going to San Diego on Thursday and am feeling GOOD. I have not stressed AT ALL about my body, about dieting, about doing extra cardio, nothing. 🙅🏼♀️ In the past I’ve felt like I always had to prep for any vacation or trip - especially one that involves me being in a bikini all day.
I went to Costa Rica in December, Hawaii in May, and didn’t prep at all. Mostly because I just didn’t have time and didn’t care to. And guess what? I had a great time! My level of leanness didn’t affect my happiness or enjoyment in the slightest. In fact, it never even crossed my mind. 💃🏼
Do I think there’s anything wrong with trying to get into better shape before a trip? No. Sometimes a vacation can be a great excuse to get a little more active or can serve as motivation to actually DO your cardio 😉 And that’s great! But prepping for a vacation shouldn’t be a prerequisite to feeling okay in your bikini. ROCK IT REGARDLESS. 👊
And to be honest with you, I’m not my leanest right now. Or my strongest probably. I’ve been working on other things - physical therapy, mobility, stretching. SEXY STUFF LET ME TELL YOU. 🌶 But that’s what’s in my best interest right now. Not getting extra lean or spending all my time doing cardio. It’s okay to focus on other goals that might be right for YOU. Take care of yourself and your body will thank you for years to come 🙌
AB CIRCUIT LET’S GOOOOOOOOOO
1️⃣Bird dog - this is a core exercise. Not a glute exercise. The goal is to keep your torso as stable as possible while your arms and legs move. Do not excessively arch your back. Your leg doesn’t need to extend
2️⃣Side plank pulse - keep your neck is line with your spine. I was not doing a great job with this here SORRY.
3️⃣Plank pull-through - the point here is to keep your body as stable as possible and resist shifting your weight back and forth.
4️⃣Bear plank shoulder taps - if you know me at all you know I love these! Refrain from arching the back and don’t rock back and forth. If you’re rocking back and forth you may as well not
323 16,03526 August, 2019
I used to have this list 🤦🏼♀️ A list of things that, when they FINALLY happened would make me happier/more confident.
“When I see my abs…”
“When my thighs are more toned…”
“When I get rid of this cellulite...”
Then I finally saw my abs, I finally noticed some leg definition and guess what? Nothing really changed inside 🧐 I didn’t magically feel happy. I didn’t magically feel confident.
I’ve long since moved away from focusing solely on aesthetic goals. And while I think there’s nothing wrong with them, I also believe that a lot of people could benefit from some goals not at all related to their appearance 💃🏼
I remember the feeling of deadlifting twice my bodyweight. I remember finally getting that first pull-up. Of going from one TERRIBLE push-up to doing twenty. Of finally benching 45s after YEARS of trying (seriously, YEARS). The accomplishments themselves aren’t as important as what it took to get there. 👊
Confidence doesn’t just come from being physically strong, but from being mentally strong. It comes from committing yourself to something that feels impossible and trying day in and day out anyways. Failing repeatedly and not giving up 🙅🏼♀️
I’ve said this before - and every time I do it sounds strange...but these accomplishments are almost symbolic. It reminds me of my life - so many experiences that I thought would destroy me but didn’t, all the times I wanted to quit but kept going. A reminder that I can do ANYTHING. 💪
And guess what? My thighs STILL rub together. I still have cellulite. And stretch marks. Some days I can see my abs and other days I feel like the Pillsbury Doughboy 🤷🏼♀️I have all the things I thought I couldn’t live with and yet I am happier and more confident that I’ve ever been.
My advice - own the things that make you YOU. You are not your body. And even while you’re working on improving it, remember it’s still the LEAST interesting thing about you ✌️💕
222 3,14111 September, 2019
✨DUMBBELL LEG DAY✨
So as you know I’ve been complaining about how busy my gym has been lately - it’s been INSANELY busy I can’t even explain to you how hard it is to find a patch of floor…and I’ve finally solved the mystery 🧐 Apparently the other big gym in my area is closed for a month so everyone is now working out at mine 🤦🏼♀️ COOL. Hopefully only a few more weeks of me being grumpy and constantly enraged 😂 To be fair though, I think gyms should limit the number of members they allow at one time. When it gets to the point where you can’t even find floor space to STAND ON - I think it’s gone too far…thoughts?
Anyways, due to this, finding a squat rack has been nearly impossible the last few weeks so I’m making do with what I got - which brings me to this glute-focused leg day that ended up giving me quite the burnnnn 🔥I stuck with higher reps and short rest periods to make up for the lack of heavy weight. 👊
1️⃣DB glute bridge - 5x20
2️⃣DB curtsy lunges - 4x12 per leg
3️⃣DB banded goblet squat - 4x15
4️⃣Band walks - 4x30
5️⃣DB romanian deadlift - 4x12
P.S. @LFTD.Lifestyle sent me this crop and I am IN LOVE 🥰 It’s super soft, the perfect length, and not too thick so I can actually work out in it and not get super claustrophobic #dramaticaf
It’s not even lunch yet but I’m already thinking about the tacos I’m having for dinner... happy TACO TUESDAY! 🌮✌️💕
B A C K _ 2 _ R E A L I T Y 💪🏽
Kooperation | 2 Wochen Urlaub - mit einem Schnipps schon vorbei 🥺
Ich bin erholt, ich bin glücklich und so unglaublich motiviert fürs Gym 🙌🏽
Der neue Trainingsplan steht auch schon, jetzt heißt es nochmal alles geben im @happyfit.fitnesscenter 😊
Was ist deine Lieblingsübung beim Sport?
59 39031 August, 2019
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