Stories about #gymshark

Instagram #gymshark hashtag medias

happy thursday!! onwards and upwards baby 🌻
—
if you had $86,400 in your bank account and someone stole $10 from you, would you be upset and throw away the $86,390 in hopes of getting your $10 back and revenge? or would you move on and live? we have 84,400 seconds in every day, don’t let someone’s negative 10 seconds ruin the rest of your 84,390 seconds ✨
— 
#gymshark #gymshark66 #gymsharkwomen  #gymmotivation #gymlife #healthylifestyle #health #fitnessmotivation #fitness #fitnessgirl #fitnessquotes #girlswholift #girlsquad #womenfitness #workout #quotes #wordsofwisdom

happy thursday!! onwards and upwards baby 🌻 — if you had $86,400 in your bank account and someone stole $10 from you, would you be upset and throw away the $86,390 in hopes of getting your $10 back and revenge? or would you move on and live? we have 84,400 seconds in every day, don’t let someone’s negative 10 seconds ruin the rest of your 84,390 seconds ✨ — #gymshark  #gymshark66  #gymsharkwomen  #gymmotivation  #gymlife  #healthylifestyle  #health  #fitnessmotivation  #fitness  #fitnessgirl  #fitnessquotes  #girlswholift  #girlsquad  #womenfitness  #workout  #quotes  #wordsofwisdom 

🍓 12 Fat Loss Foods 🍓
⠀⠀
🦄 Did you know that there are magical foods that, magically — through magic — will burn stubborn body fat right off your body?!
⠀⠀
😂 I’m totally, 100% kidding! However, there are foods that are more conducive to achieving a fat loss goal simply because of some of their characteristics, nutrient values, nutrient density, etc. Let’s discuss…
⠀⠀
📝 As you can see in the list above, there are some common characteristics that we can group into foods that are “best” for fat loss. Among them being:
⠀⠀
(1) high-volume (lots of food for relatively low calorie content)
⠀⠀
(2) contains protein (often low-calorie relative to protein content)
⠀⠀
(3) “0” calories all together (aka, so low in calories that realistically you don’t need to track it)
⠀⠀
(4) high-fiber, satisfying foods (like berries and bananas that are fill you up)
⠀⠀
(5) convenient foods (pre-packaged tuna, greek yogurt, cottage cheese, bananas) that you can take on the go
⠀⠀
(6) etc, etc, etc.
⠀⠀
👉🏼 Now with all that said, when I’m referring to the “best” foods for fat loss I simply mean this: foods that are relatively more likely to support your fat loss goals and help you hit your calorie and macronutrient targets for the day compared to other foods that might not support those targets (aka, foods that are high-calorie, calorie-dense, etc).
⠀⠀
🔥 So the takeaway I want you to get is this: ultimately, the “best” foods are the one’s that you enjoy and support your goals. However, there are some foods that are probably “best” in terms of how easy they are to make fit into your nutrition for the day.
⠀⠀
😃 Ultimately, eat 80% healthy stuff, and fit in fun foods you enjoy with the other 20%. And always play the long game! Patience is a major key!
⠀⠀
❤️ Thanks for reading! If you enjoyed this post, comment “🍑” below and I’ll do a post with 12 more Fat Loss Foods later this week!
.
#macros#gymshark#gains#myfitnesspal#fatloss#fatlossjourney#fit#fitnessmotivation

🍓 12 Fat Loss Foods 🍓 ⠀⠀ 🦄 Did you know that there are magical foods that, magically — through magic — will burn stubborn body fat right off your body?! ⠀⠀ 😂 I’m totally, 100% kidding! However, there are foods that are more conducive to achieving a fat loss goal simply because of some of their characteristics, nutrient values, nutrient density, etc. Let’s discuss… ⠀⠀ 📝 As you can see in the list above, there are some common characteristics that we can group into foods that are “best” for fat loss. Among them being: ⠀⠀ (1) high-volume (lots of food for relatively low calorie content) ⠀⠀ (2) contains protein (often low-calorie relative to protein content) ⠀⠀ (3) “0” calories all together (aka, so low in calories that realistically you don’t need to track it) ⠀⠀ (4) high-fiber, satisfying foods (like berries and bananas that are fill you up) ⠀⠀ (5) convenient foods (pre-packaged tuna, greek yogurt, cottage cheese, bananas) that you can take on the go ⠀⠀ (6) etc, etc, etc. ⠀⠀ 👉🏼 Now with all that said, when I’m referring to the “best” foods for fat loss I simply mean this: foods that are relatively more likely to support your fat loss goals and help you hit your calorie and macronutrient targets for the day compared to other foods that might not support those targets (aka, foods that are high-calorie, calorie-dense, etc). ⠀⠀ 🔥 So the takeaway I want you to get is this: ultimately, the “best” foods are the one’s that you enjoy and support your goals. However, there are some foods that are probably “best” in terms of how easy they are to make fit into your nutrition for the day. ⠀⠀ 😃 Ultimately, eat 80% healthy stuff, and fit in fun foods you enjoy with the other 20%. And always play the long game! Patience is a major key! ⠀⠀ ❤️ Thanks for reading! If you enjoyed this post, comment “🍑” below and I’ll do a post with 12 more Fat Loss Foods later this week! . #macros #gymshark #gains #myfitnesspal #fatloss #fatlossjourney #fit #fitnessmotivation 

Garlic Chicken Pasta ---------------------------------------------------------------------
✔Chicken: 
Grill Chicken with Prefered Spices
✔Pasta:
1 C. Whole Wheat Pasta Boiled
✔Sauce:
1 Tsp. Minced Garlic 
1/3 C. Milk
1 Tbsp Flour
1 Tsp Oregano 
Let Boil Until Reaching Sauce Like Texture. ---------------------------------------------------------------------
If you like the recipe posts be sure to  like this picture or comment below! ⬇️
•
•
•
•
•
•
#cleaneating #gymshark66 #gymsharkwomen #gymshark #fitness #fitgirls #FitnessJunkie #FitFam #InstaFitness #FitFam #Fitness #Fitspo #Fitporation #FitForLife #FitLifestyle #FitJourney #WorkoutAtHome #legday #squats #lifting #fitness #strongnotskinny #progress #girlswholift #girlgains #girlswhosquat #strongwomen #powerlifting #weighttraining #bodybuilding #bulkingseason #gainsforgirls

Garlic Chicken Pasta --------------------------------------------------------------------- ✔Chicken: Grill Chicken with Prefered Spices ✔Pasta: 1 C. Whole Wheat Pasta Boiled ✔Sauce: 1 Tsp. Minced Garlic 1/3 C. Milk 1 Tbsp Flour 1 Tsp Oregano Let Boil Until Reaching Sauce Like Texture. --------------------------------------------------------------------- If you like the recipe posts be sure to like this picture or comment below! ⬇️ • • • • • • #cleaneating  #gymshark66  #gymsharkwomen  #gymshark  #fitness  #fitgirls  #FitnessJunkie  #FitFam  #InstaFitness  #FitFam  #Fitness  #Fitspo  #Fitporation  #FitForLife  #FitLifestyle  #FitJourney  #WorkoutAtHome  #legday  #squats  #lifting  #fitness  #strongnotskinny  #progress  #girlswholift  #girlgains  #girlswhosquat  #strongwomen  #powerlifting  #weighttraining  #bodybuilding  #bulkingseason  #gainsforgirls 

a good advise from @fitcolombiano check out the full video and caption at his page.  #gymgoals #homefitnessclub #homefitnessprogram #homegymrat #coachonline #coachinglife #homegymworkout #coaches #gymshark #homegymflow #gymvideos #homegymlife #coaching #gymhumor #coachph #fitnessfreaks #gymgrind #homegym #homegymtime #coachwatch #gymstyle #homefitness #homegymlove
“Rise By Perseverance” @tydalwear! The ability to keep pushing and keep working towards a goal of yours no matter how long it takes is a powerful attribute and will be rewarded with success and a huge sense of accomplishment!

“Rise By Perseverance” @tydalwear! The ability to keep pushing and keep working towards a goal of yours no matter how long it takes is a powerful attribute and will be rewarded with success and a huge sense of accomplishment!

Today back pump was juicy af but since I’m crap at taking decent pics of my back you’ll just have to take my word for it

Today back pump was juicy af but since I’m crap at taking decent pics of my back you’ll just have to take my word for it

Keep It Sticky Merch officially now for sale👌🏻👌🏻👌🏻💰link in bio 💪💨💨💪💪👌🏻👌🏻👌🏻💪#veganpower #fitnessgoals #fitnessmotivation #fitness #fitfamily #instafit #fitnessaddict  #hiphop #fitover40 #fitstagram #gymshark #veganlifestyle  #gymrat #transformation #fitnessmodel  #gymlifestyle #gymmotivation #rapmusic #fitnessjourney #gymjunkie #fitnesslife #muscles  #gymaddict #gymfit #workoutflow #bodybuildingcom #bodypositivity #veganism #fitlife#cannabis
LEG LEG LEG
Because everyday should be leg day but also because I've injured my shoulder😅😭
-----------------
I've been playing with the leg press for almost an hour, doing first 11x10 following a full pyramid pattern, then doing unilateral leg press supersetted with calf raises for 10 sets.
Not a big fan of calf exercises but apparently calves are the "new" gym currency🤑!!!
-----------------
Most importantly, I can't stress enough the benefits of unilateral exercises as they will (among other things):
🔹Correct any muscle imbalance
🔹Improve core stability and balance
🔹Improve mind-body connection
🔹Make you stronger🔥
-----------------
📸: @robsd71
📍: @fs_cardiff, Wales 🏴󠁧󠁢󠁷󠁬󠁳󠁿
.
.
.
.
.
#health #fitness #fit #physique #fitfam #fitnessmodel #model #workout #bodybuilding #cardio #gym #gymshark #training #ripped #strength #legday #shreadz #strong #motivation #aesthetics #determination #lifestyle #legworkout #fitspo #transformation #trainhard #gainz #personaltrainer #cardiff #wearemore

LEG LEG LEG Because everyday should be leg day but also because I've injured my shoulder😅😭 ----------------- I've been playing with the leg press for almost an hour, doing first 11x10 following a full pyramid pattern, then doing unilateral leg press supersetted with calf raises for 10 sets. Not a big fan of calf exercises but apparently calves are the "new" gym currency🤑!!! ----------------- Most importantly, I can't stress enough the benefits of unilateral exercises as they will (among other things): 🔹Correct any muscle imbalance 🔹Improve core stability and balance 🔹Improve mind-body connection 🔹Make you stronger🔥 ----------------- 📸: @robsd71 📍: @fs_cardiff, Wales 🏴󠁧󠁢󠁷󠁬󠁳󠁿 . . . . . #health  #fitness  #fit  #physique  #fitfam  #fitnessmodel  #model  #workout  #bodybuilding  #cardio  #gym  #gymshark  #training  #ripped  #strength  #legday  #shreadz  #strong  #motivation  #aesthetics  #determination  #lifestyle  #legworkout  #fitspo  #transformation  #trainhard  #gainz  #personaltrainer  #cardiff  #wearemore 

Say thank you when you get a compliment. No really I mean it. So often when we get compliments we shrug them off like “oh this old thing?” Or “you caught me on a good day, I don’t always look like this”⠀
⠀
We have self deprecating responses to praise. Someone compliments us and our instinct is to tear ourselves down or shrug it off. Why not just say thank you?⠀
⠀
Focus on your reactions, the words you use when talking about yourself, and the way you talk to yourself. Is it positive? Is it uplifting? Is it loving?⠀
⠀
Your mindset and words create your reality. Are you creating a good one or sitting in a cycle of limiting beliefs and negativity?⠀
⠀
Change your words, change your mindset, change the way you react to praise and the way you speak to yourself. Be kinder to yourself and it’ll change your life 💓 literally.

#healthymindset #instafit #gymshark #mindsetiseverything #mindfulness #mentalhealthmatters #changeyourmindset #positiveaffirmations #positivevibes #positivethinking #thepowerofyourthoughts #saythankyou

Say thank you when you get a compliment. No really I mean it. So often when we get compliments we shrug them off like “oh this old thing?” Or “you caught me on a good day, I don’t always look like this”⠀ ⠀ We have self deprecating responses to praise. Someone compliments us and our instinct is to tear ourselves down or shrug it off. Why not just say thank you?⠀ ⠀ Focus on your reactions, the words you use when talking about yourself, and the way you talk to yourself. Is it positive? Is it uplifting? Is it loving?⠀ ⠀ Your mindset and words create your reality. Are you creating a good one or sitting in a cycle of limiting beliefs and negativity?⠀ ⠀ Change your words, change your mindset, change the way you react to praise and the way you speak to yourself. Be kinder to yourself and it’ll change your life 💓 literally. #healthymindset  #instafit  #gymshark  #mindsetiseverything  #mindfulness  #mentalhealthmatters  #changeyourmindset  #positiveaffirmations  #positivevibes  #positivethinking  #thepowerofyourthoughts  #saythankyou 

✨ UPPER BODY DAY ✨
When looking over this day, I didn’t think it was going to be that hard. I figured I’d get in and get out! But this literally burned!!🔥 So if you looking for a burner upper body day! Save this workout!🏷 WORKOUT⬇️
✨ Barbell Bicep Curls 4x12 
Mini Circuit:
✨Barbell Lateral Raises x15 ✨Barbell Front Raises x15 ✨Barbell Upright Row x15 ✨Barbell Shoulder Press x15 Repeat circuit 4x
✨Incline Bench DB Delt Fly 3x12 ✨DB Hammer Curls 3x15 Each Arm
.
.
.
#gymshark66 #gymshark #upperbodyworkout #burner #muscle #workout #motivation #youcandoit #fitfam #fitspo #fitness #girlswholift #strengthtraining #cardio #gainz #eatclean #flex #fit #focus #grind #grow #gym #sweat #instafit #trainhard #gymlife

✨ UPPER BODY DAY ✨ When looking over this day, I didn’t think it was going to be that hard. I figured I’d get in and get out! But this literally burned!!🔥 So if you looking for a burner upper body day! Save this workout!🏷 WORKOUT⬇️ ✨ Barbell Bicep Curls 4x12 Mini Circuit: ✨Barbell Lateral Raises x15 ✨Barbell Front Raises x15 ✨Barbell Upright Row x15 ✨Barbell Shoulder Press x15 Repeat circuit 4x ✨Incline Bench DB Delt Fly 3x12 ✨DB Hammer Curls 3x15 Each Arm . . . #gymshark66  #gymshark  #upperbodyworkout  #burner  #muscle  #workout  #motivation  #youcandoit  #fitfam  #fitspo  #fitness  #girlswholift  #strengthtraining  #cardio  #gainz  #eatclean  #flex  #fit  #focus  #grind  #grow  #gym  #sweat  #instafit  #trainhard  #gymlife 

Fitting the criteria.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Will you be bringing the physique you want to the stage or the physique the judges want?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I know for a fact that I won’t work my arse off 24/7 to bring a physique that doesn’t reflect what the judges are after...
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I was extremely lucky last year in that the physique that I wanted/achieved matched what the @pca_official were looking for.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This year I know that what I bring will be a little bit different, and it’s something that isn’t 100% to my liking.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’ve definitely had a few moments where I’ve panicked thinking it may look like I haven’t improved.
But in order to do well I need to tone down the conditioning slightly, and stop flaring my lats at every opportunity I have 🤦🏻‍♀️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Then when the time comes (2021) I can bring back all the shreds and showcase all the muscle I’ve built too💪🏼
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I am offering 1 to 1 posing sessions at Temple gym on Sunday 24th March, drop me a message if you’d like more info 💃🏻
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🏋🏻‍♀️ Personal Training at @urbansportsfitness
🌐 Online Coaching
💪🏼Training and Nutrition Plans
📩AntoniaManderPT@Outlook
👙 @missbikinifitnessxo
💊 @bestrongadapt @vitaminshop_leamingtonspa

Fitting the criteria. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Will you be bringing the physique you want to the stage or the physique the judges want? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I know for a fact that I won’t work my arse off 24/7 to bring a physique that doesn’t reflect what the judges are after... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I was extremely lucky last year in that the physique that I wanted/achieved matched what the @pca_official were looking for. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This year I know that what I bring will be a little bit different, and it’s something that isn’t 100% to my liking. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ve definitely had a few moments where I’ve panicked thinking it may look like I haven’t improved. But in order to do well I need to tone down the conditioning slightly, and stop flaring my lats at every opportunity I have 🤦🏻‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Then when the time comes (2021) I can bring back all the shreds and showcase all the muscle I’ve built too💪🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I am offering 1 to 1 posing sessions at Temple gym on Sunday 24th March, drop me a message if you’d like more info 💃🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏋🏻‍♀️ Personal Training at @urbansportsfitness 🌐 Online Coaching 💪🏼Training and Nutrition Plans 📩AntoniaManderPT@Outlook 👙 @missbikinifitnessxo 💊 @bestrongadapt @vitaminshop_leamingtonspa

Quality time with my beautiful dogs this afternoon in the beautiful sunshine 👌😊☀️🐶
#time #mcm #wcw #fitfam #fitspo #fitness  #quote #nofilterneeded #inspiring #motivation #fitnessquote #youcandoit #justbringit #dreambig #success #staypositive #noexcuses #socialenvy #follow##beach  #grind #pushpullgrind #focus #dedication #selfie #gymshark #fitgirl #fitnessmodel #bodybuilding #model

Quality time with my beautiful dogs this afternoon in the beautiful sunshine 👌😊☀️🐶 #time  #mcm  #wcw  #fitfam  #fitspo  #fitness  #quote  #nofilterneeded  #inspiring  #motivation  #fitnessquote  #youcandoit  #justbringit  #dreambig  #success  #staypositive  #noexcuses  #socialenvy  #follow ##beach  #grind  #pushpullgrind  #focus  #dedication  #selfie  #gymshark  #fitgirl  #fitnessmodel  #bodybuilding  #model 

وقتى در ورزش و رژيم غذايى به خودم رحم نميكنم ببين با شاگردام چيكار ميكنم🙈💪🏼😂😊 نه مثل اينكه خبرهايى هست كه مربى دست به وزنه شده دوباره(دسته٤فيزيك)😬💪🏼💪🏼 #bodybuilding #bodybuilder #nopainnogain #gymmotivation #gym #gymshark #workout #arm #armworkout #رژيم_غذايي#fitnessmotivation #fitness #fitnessmodel #بدنسازی #gymlife #coach @yekan.gym.hashemie

وقتى در ورزش و رژيم غذايى به خودم رحم نميكنم ببين با شاگردام چيكار ميكنم🙈💪🏼😂😊 نه مثل اينكه خبرهايى هست كه مربى دست به وزنه شده دوباره(دسته٤فيزيك)😬💪🏼💪🏼 #bodybuilding  #bodybuilder  #nopainnogain  #gymmotivation  #gym  #gymshark  #workout  #arm  #armworkout  #رژيم_غذايي #fitnessmotivation  #fitness  #fitnessmodel  #بدنسازی  #gymlife  #coach  @yekan.gym.hashemie

Loving a bit of back with @lowrigriffiths94 at strength asylum today💥
-------------------------------------
@girlswholift @womanbodybuilding @femalelifters  #womensfigure#bulk #gains #delts #gymshark #teenathlete #teenswholift #girlswithmuscle #pca #ratios #xframe #figure #girlswholift #pump #fitness #back #fitnessaddict  #bikinifitness #reardelts #bisandtris #chronicallymotivated #bodybuildinggirls #grind #girlswholift #fitfam #bis #upper day #gains #ukdfba #ukdfbabikin

Loving a bit of back with @lowrigriffiths94 at strength asylum today💥 ------------------------------------- @girlswholift @womanbodybuilding @femalelifters  #womensfigure #bulk  #gains  #delts  #gymshark  #teenathlete  #teenswholift  #girlswithmuscle  #pca  #ratios  #xframe  #figure  #girlswholift  #pump  #fitness  #back  #fitnessaddict   #bikinifitness  #reardelts  #bisandtris  #chronicallymotivated  #bodybuildinggirls  #grind  #girlswholift  #fitfam  #bis  #upper  day #gains  #ukdfba  #ukdfbabikin 

Happy thursday fam💫! Just finished with a back/shoulders/triceps gym session🤸‍♂️. It was one of those workouts when you put your headphones in🎧 and just get the job done🙏. A lot of volume, high intensity🔥, low rest pauses⏱ and a siiick pump👀. Hope you’re having an awesome day🚀! #thursday #training #gym #workout #upperbody #pump #muscle #gains #fitness #motivation #fitnessjourney #fitfam #aesthetic #physique #bodybuilding #fitspo #athlete #photooftheday #selfie #gymshark #dedication #hardwork #lifestyle #gymgear #progress #dailypost #blessed #inspire #thetruephysique

Happy thursday fam💫! Just finished with a back/shoulders/triceps gym session🤸‍♂️. It was one of those workouts when you put your headphones in🎧 and just get the job done🙏. A lot of volume, high intensity🔥, low rest pauses⏱ and a siiick pump👀. Hope you’re having an awesome day🚀! #thursday  #training  #gym  #workout  #upperbody  #pump  #muscle  #gains  #fitness  #motivation  #fitnessjourney  #fitfam  #aesthetic  #physique  #bodybuilding  #fitspo  #athlete  #photooftheday  #selfie  #gymshark  #dedication  #hardwork  #lifestyle  #gymgear  #progress  #dailypost  #blessed  #inspire  #thetruephysique 

Ça sera long, difficile, tu auras envie d'abandonner, mais c'est la qu'il faudras donner encore plus, te dépasser jour après jour pour te rapprocher de ton objectif 🙏🏻💭📊
Pation and love 🙌🏻 #aesthetics #abdos #abs #training #determination #fitfrench #hardwork #teamshape #healthyfood #gymshark #gymshark66 #followme #shoulders #biceps #igfitness #fitnesslifestyle #dedication #eatclean #muscle #shredded #health #valence #happy #picoftheday #smile #gainz #workout #healthy #strength #instafitness

Ça sera long, difficile, tu auras envie d'abandonner, mais c'est la qu'il faudras donner encore plus, te dépasser jour après jour pour te rapprocher de ton objectif 🙏🏻💭📊 Pation and love 🙌🏻 #aesthetics  #abdos  #abs  #training  #determination  #fitfrench  #hardwork  #teamshape  #healthyfood  #gymshark  #gymshark66  #followme  #shoulders  #biceps  #igfitness  #fitnesslifestyle  #dedication  #eatclean  #muscle  #shredded  #health  #valence  #happy  #picoftheday  #smile  #gainz  #workout  #healthy  #strength  #instafitness 

4x8 50kg. Annoyed at the lack of depth in my deadlift and my back bending! But at least I turned up and got my shit done. 
You won’t always have a good day; but everyday is a good day if you overcome any doubt or negativity and actually turn up! 
Keep pushing. Success depends on you!
.
.
.
#gymshark66 #gymshark #weightlossgoals #weightlossmotivation #weightlossjourney #fitnesslife #katiesmotivation #weightloss #girlswholift #weightlifter #deadlifts #gymbunny #lifting #fitfam #girlgains #progress #workout #workhard #instavid #workoutoftheday #fitness #progress #hardday

4x8 50kg. Annoyed at the lack of depth in my deadlift and my back bending! But at least I turned up and got my shit done. You won’t always have a good day; but everyday is a good day if you overcome any doubt or negativity and actually turn up! Keep pushing. Success depends on you! . . . #gymshark66  #gymshark  #weightlossgoals  #weightlossmotivation  #weightlossjourney  #fitnesslife  #katiesmotivation  #weightloss  #girlswholift  #weightlifter  #deadlifts  #gymbunny  #lifting  #fitfam  #girlgains  #progress  #workout  #workhard  #instavid  #workoutoftheday  #fitness  #progress  #hardday 

Squats... I used to neglect them completely because they were hard and made me feel uncomfortable! I have completely changed my mind set and now love leg day. This was set 7. First 4 sets were not seated ending with 275. Working on reps. I have recently added sitting squats to my leg day and have to say I enjoy them. 3rd rep wasn’t happening this time! Legs are wobbly 😂 #legworkout #leg #squats #fitness #fitnessmotivation #fitnesslife #gymmotivation #gym #gymshark #seatedsquats #takeaseat #selfievideo #dayoff #doit #oorah

Squats... I used to neglect them completely because they were hard and made me feel uncomfortable! I have completely changed my mind set and now love leg day. This was set 7. First 4 sets were not seated ending with 275. Working on reps. I have recently added sitting squats to my leg day and have to say I enjoy them. 3rd rep wasn’t happening this time! Legs are wobbly 😂 #legworkout  #leg  #squats  #fitness  #fitnessmotivation  #fitnesslife  #gymmotivation  #gym  #gymshark  #seatedsquats  #takeaseat  #selfievideo  #dayoff  #doit  #oorah 

👙👙Online Client Stephanie Smashing our Bikini Builder Program 👙👙 Week 4 Check-in 🏋️‍♀️ In Stephanie's own words: "I just trained here and there, and went to the gym for the sake of going. Thinking I'm better going than not so I don't put anymore weight on with the amount of crisps/takeaways/chocolate I'm having" 
Stephanie's diet wasn't the greatest... But with nutritional help and guidance that comes with the Bikini Builder Program from our Registered Nutritionist... And, 
From a well Structured training program aiming to build that Bikini body.

Stephanie is able to enjoy the odd takeaway, and has crisps/chocolate within moderation 👌

The proof that our Program works is in the photos 💁‍♀️ Want more info? 
We are now signing up new girls for March! 
Don't be late in registering your interest, as spaces are going Fast! 
Antonia

Xoxo

👙👙Online Client Stephanie Smashing our Bikini Builder Program 👙👙 Week 4 Check-in 🏋️‍♀️ In Stephanie's own words: "I just trained here and there, and went to the gym for the sake of going. Thinking I'm better going than not so I don't put anymore weight on with the amount of crisps/takeaways/chocolate I'm having" Stephanie's diet wasn't the greatest... But with nutritional help and guidance that comes with the Bikini Builder Program from our Registered Nutritionist... And, From a well Structured training program aiming to build that Bikini body. Stephanie is able to enjoy the odd takeaway, and has crisps/chocolate within moderation 👌 The proof that our Program works is in the photos 💁‍♀️ Want more info? We are now signing up new girls for March! Don't be late in registering your interest, as spaces are going Fast! Antonia Xoxo

When you come to a crossroad.. and run into the winner and the quiter in you, listen to the winner!🏆
•
The quiter will never take you down the road you want to travel. And I believe, WE ALL GOT A WINNER IN US! Let’s get it peepz! YOU guys ROCK! 🙏🏼❤️
•
Dope shot📸 by: @kevinholleman_, portrait page: @kevinhollemanportraits.
•
#motivationalquotes #motivationquotes #motivation #bevisionary #inspirationalquotes #inspiration #motivational #inspiring #mensphysique #beproductive #ootd #outfittoday #ootdinspo #instafitness #fitness #fitnesslifestyle #gym #gymlifestyle #fit #fitlifestyle #myshreddedlifestyle #alphalete #fitdutchies #fitdutchie #fitfamnl #gymmotivation #dedicated #gymjunkie #fitnessmodel #gymshark

When you come to a crossroad.. and run into the winner and the quiter in you, listen to the winner!🏆 • The quiter will never take you down the road you want to travel. And I believe, WE ALL GOT A WINNER IN US! Let’s get it peepz! YOU guys ROCK! 🙏🏼❤️ • Dope shot📸 by: @kevinholleman_, portrait page: @kevinhollemanportraits. • #motivationalquotes  #motivationquotes  #motivation  #bevisionary  #inspirationalquotes  #inspiration  #motivational  #inspiring  #mensphysique  #beproductive  #ootd  #outfittoday  #ootdinspo  #instafitness  #fitness  #fitnesslifestyle  #gym  #gymlifestyle  #fit  #fitlifestyle  #myshreddedlifestyle  #alphalete  #fitdutchies  #fitdutchie  #fitfamnl  #gymmotivation  #dedicated  #gymjunkie  #fitnessmodel  #gymshark 

Complete leg workout using Smith Machine and repurposing machines! .
I have been in a little bit of a rut with my workouts lately and the New Years motivation has definitely run out. But that doesn't mean I'm stopping, it's just time for a change! This workout is inspired from old workouts by @deniceemoberg 💜 .
Here are a few tips that I use to keep motivated when I'm feeling in a rut:
1. Change up your routine or your split. I have been doing the same workouts for a few weeks now, and I'm tired of it, so this week I changed up my workout plan and my split to motivate myself to workout more! 
2. Reward yourself. I love rewarding myself with coffee or food, but do whatever works best for you! 
3. Remind yourself how you will feel after you smash your workout! This is a huge one for me, I know I will feel so much better if I move my body (especially since I have been spending all my days sitting and studying)
.
Workout:
1 - 4x10 smith machine sumo squats - try to keep your back upright and the majority of the movement should come from your legs
.
2 - 4x10 banded smith machine squats - nothing fancy here
.
3 - 4x10 banded pulse squats - use a bench to make sure you get low and to get the mind to muscle connection and contraction
.
4 - 4x10 single leg Smith machine step ups - these really work your glutes and hamstrings .
5 - hip thrusts using a hamstring curl machine - I like repurposing this machine if I dont feel like racking a bar or don't have a barbell pad
.
6 - glute hyperextensions using a leg curl machine - push the seat as far back as possible and lay flat on the seat.

Complete leg workout using Smith Machine and repurposing machines! . I have been in a little bit of a rut with my workouts lately and the New Years motivation has definitely run out. But that doesn't mean I'm stopping, it's just time for a change! This workout is inspired from old workouts by @deniceemoberg 💜 . Here are a few tips that I use to keep motivated when I'm feeling in a rut: 1. Change up your routine or your split. I have been doing the same workouts for a few weeks now, and I'm tired of it, so this week I changed up my workout plan and my split to motivate myself to workout more! 2. Reward yourself. I love rewarding myself with coffee or food, but do whatever works best for you! 3. Remind yourself how you will feel after you smash your workout! This is a huge one for me, I know I will feel so much better if I move my body (especially since I have been spending all my days sitting and studying) . Workout: 1 - 4x10 smith machine sumo squats - try to keep your back upright and the majority of the movement should come from your legs . 2 - 4x10 banded smith machine squats - nothing fancy here . 3 - 4x10 banded pulse squats - use a bench to make sure you get low and to get the mind to muscle connection and contraction . 4 - 4x10 single leg Smith machine step ups - these really work your glutes and hamstrings . 5 - hip thrusts using a hamstring curl machine - I like repurposing this machine if I dont feel like racking a bar or don't have a barbell pad . 6 - glute hyperextensions using a leg curl machine - push the seat as far back as possible and lay flat on the seat.

#throwbackthursday Doing legs have been by far now my favorite body part to train. I wish a couple years ago when i started training i didn’t do that bro split shit where all it was, was just chest n arms... I was dumb, but we all learn as we go. I got hammies today and i always look forward on improving my legs .... Side note:  I like to focus on quads one day and other day Hamstrings. Your legs are one of the biggest muscles groups on your body and use up a lot of energy when training them properly . Separating them will leave you with more results 💪🏽 #fitnessmotivation #evl #hamstringworkout #gymshark #mensfitness #mensphysique #classicphysique #bodytransformation #bodybuilding #legs #quads #zyzz #aesthetic #sculpting #sculpture #trainsmarter #mass #protein #carbs #youtube #snapchat

#throwbackthursday  Doing legs have been by far now my favorite body part to train. I wish a couple years ago when i started training i didn’t do that bro split shit where all it was, was just chest n arms... I was dumb, but we all learn as we go. I got hammies today and i always look forward on improving my legs .... Side note: I like to focus on quads one day and other day Hamstrings. Your legs are one of the biggest muscles groups on your body and use up a lot of energy when training them properly . Separating them will leave you with more results 💪🏽 #fitnessmotivation  #evl  #hamstringworkout  #gymshark  #mensfitness  #mensphysique  #classicphysique  #bodytransformation  #bodybuilding  #legs  #quads  #zyzz  #aesthetic  #sculpting  #sculpture  #trainsmarter  #mass  #protein  #carbs  #youtube  #snapchat 

Dymatize Super Mass Gainer❗️
Augmentation de l'apport calorique 
Stimulation maximale de la synthèse des protéines 
Croissance musculaire optimale
chez FitStore👇🏻
➡️www.complements-alimentaires.ma
. 🔻SHOP NOW🔻
.
.
▪️Produits authentiques, Satisfaits ou remboursés
▪️Livraison gratuite à partir de 600Dhs
▪️Expedition le Jour même
▪️Paiement en ligne ou à la réception..

Dymatize Super Mass Gainer❗️ Augmentation de l'apport calorique Stimulation maximale de la synthèse des protéines Croissance musculaire optimale chez FitStore👇🏻 ➡️www.complements-alimentaires.ma . 🔻SHOP NOW🔻 . . ▪️Produits authentiques, Satisfaits ou remboursés ▪️Livraison gratuite à partir de 600Dhs ▪️Expedition le Jour même ▪️Paiement en ligne ou à la réception..

Why is everyone so rushed!!🤷‍♂️
.
Take your time an pause. More time under tension and less stress on the lower back. All round good!!
.
.
.
.
.
 #gymislife #gymrat #liftingweights #gainz #trainlikeabeast #gymflow #liftheavyshit #personaltraining #ironaddict #liftheavy #trainhardorgohome #fitforlife #gainsco #gohardorgohome #gymbuddies #gymshark #allkindsofgains #gymaddict #gymsharkwomen #traindirty  #thisislondon #shutup_london #london_only #unlimitedlondon #londoncalling #londoncollective #nikonphotography #nikontop #nikon_photography_ #nikon_photography
.
@empire_attire_ @empire_attire_athletes @empire_attire_woman

Why is everyone so rushed!!🤷‍♂️ . Take your time an pause. More time under tension and less stress on the lower back. All round good!! . . . . . #gymislife  #gymrat  #liftingweights  #gainz  #trainlikeabeast  #gymflow  #liftheavyshit  #personaltraining  #ironaddict  #liftheavy  #trainhardorgohome  #fitforlife  #gainsco  #gohardorgohome  #gymbuddies  #gymshark  #allkindsofgains  #gymaddict  #gymsharkwomen  #traindirty  #thisislondon  #shutup_london  #london_only  #unlimitedlondon  #londoncalling  #londoncollective  #nikonphotography  #nikontop  #nikon_photography_  #nikon_photography  . @empire_attire_ @empire_attire_athletes @empire_attire_woman

Reposted using @EasyRepost "Do you regularly go to the gym? Do you enjoy your workouts? Join a gym that motivates you and gives you positive vibes when you’re there. The environment and ambience have a great impact when you’re working out. Have a free trial @forcefitgym and feel the difference.

#kanpur #gym #gymmotivation #gymbuddy #fitforce #kanpurdiaries #kanpurwants #kanpurcentral #kanpurbloggers #kanpurgram #gymshark #gymlife #gyms #health #lifestyle #healthy #uttarpradesh #india #workout #positivevibes" by @kanpurwants

Reposted using @EasyRepost "Do you regularly go to the gym? Do you enjoy your workouts? Join a gym that motivates you and gives you positive vibes when you’re there. The environment and ambience have a great impact when you’re working out. Have a free trial @forcefitgym and feel the difference. #kanpur  #gym  #gymmotivation  #gymbuddy  #fitforce  #kanpurdiaries  #kanpurwants  #kanpurcentral  #kanpurbloggers  #kanpurgram  #gymshark  #gymlife  #gyms  #health  #lifestyle  #healthy  #uttarpradesh  #india  #workout  #positivevibes " by @kanpurwants

On préfère pas les Gainzzz ??? 😏
.
.
Today : LEGDAY part2 QUADRICEPS / FESSIER 💥
.
. 
Le booty se porte plutôt bien, il se prépare pour l’été breton 2019 ☀️😏
.

belle soirée 🌙
.
. 📍Team Prozis : « CAMFIT10 » 10% de réduction valable sur tout le site : LIEN DIRECT DANS MA BIO
.
.
#mexique #blonde #fit #fitfam #playadelcarmen #legging #gymshark #fun #life #lifestyle #home #workout #training #motivation #blondehair #travel #flexfriday #challenge #beach #shape #diet #bodybuilding #paris #prozis #prozisfrance #teamprozis

On préfère pas les Gainzzz ??? 😏 . . Today : LEGDAY part2 QUADRICEPS / FESSIER 💥 . . Le booty se porte plutôt bien, il se prépare pour l’été breton 2019 ☀️😏 . belle soirée 🌙 . . 📍Team Prozis : « CAMFIT10 » 10% de réduction valable sur tout le site : LIEN DIRECT DANS MA BIO . . #mexique  #blonde  #fit  #fitfam  #playadelcarmen  #legging  #gymshark  #fun  #life  #lifestyle  #home  #workout  #training  #motivation  #blondehair  #travel  #flexfriday  #challenge  #beach  #shape  #diet  #bodybuilding  #paris  #prozis  #prozisfrance  #teamprozis 

GIVEAWAY TIME!!!
.
SO EXCITED FOR THIS GIVEAWAY ARE YOU??
There will be 2 winners, 1 winner = 1 palette. 
Love giving back to you all💕💕
.
WHAT YOU COULD WIN:
🔥 @morphebrushes James Charles palette
🔥 @morphebrushes Day slayer palette in 15D .
How to enter:
1. Follow me @makeupbyregan_ on Instagram 
2. TAG 3 Friends (no famous people)
3. REPOST THE GIVEAWAY ON YOUR STORY AND FEED and tag me 💕
.
Extra entries:

TAG MORE THAN 3 FRIENDS 💕
Follow @ejimajado💕
Spam my account by liking my posts n commenting on a few💕
.
GIVEAWAY ENDS:
✖️28th FEBRUARY 2019✖️
.

DISCLAIMER:
* This giveaway is 100% legit
* If you unfollow me when the giveaway ends you will be blocked from future giveaway .
#makeupgirls #gym #gymgirls #active #freemakeup #giveaway #makeupgiveaway #makeupparty #gymshark #hairstyles #haircolour #hairdye #pr #gifted #morphebrushes #jamescharles #makeupdolls #barbie #jeffrestar #fullglam #makeupobessed #valentinesday #explore #explorepage #makeupgoals #glamgirl #gymshark #freestuff

GIVEAWAY TIME!!! . SO EXCITED FOR THIS GIVEAWAY ARE YOU?? There will be 2 winners, 1 winner = 1 palette. Love giving back to you all💕💕 . WHAT YOU COULD WIN: 🔥 @morphebrushes James Charles palette 🔥 @morphebrushes Day slayer palette in 15D . How to enter: 1. Follow me @makeupbyregan_ on Instagram 2. TAG 3 Friends (no famous people) 3. REPOST THE GIVEAWAY ON YOUR STORY AND FEED and tag me 💕 . Extra entries: TAG MORE THAN 3 FRIENDS 💕 Follow @ejimajado💕 Spam my account by liking my posts n commenting on a few💕 . GIVEAWAY ENDS: ✖️28th FEBRUARY 2019✖️ . DISCLAIMER: * This giveaway is 100% legit * If you unfollow me when the giveaway ends you will be blocked from future giveaway . #makeupgirls  #gym  #gymgirls  #active  #freemakeup  #giveaway  #makeupgiveaway  #makeupparty  #gymshark  #hairstyles  #haircolour  #hairdye  #pr  #gifted  #morphebrushes  #jamescharles  #makeupdolls  #barbie  #jeffrestar  #fullglam  #makeupobessed  #valentinesday  #explore  #explorepage  #makeupgoals  #glamgirl  #gymshark  #freestuff 

Can it just be autumn already please 🍂▪️
▪️
Outfit - @flexxfit ▪️
▪️
#autumnal #tattoo #beavisionary #gymsharkspotted #changeyourmindchangeyourlife #gymshark #gymsharkwomen #gymlife #gymlifestyle #gymgains #liftheavyorgohome #girlswholift #scoliosis #scoliosisawareness #gains #gymmotivation #fitinspo #bethebestversionofyou #progressnotperfection #happiness #happyvibes #discoverunder5k #fitness #fitfam #fitinspiration  #thepeachplan #selflove #gymselfie #exercise #fitfluential
🚨Standing cable row- targets the upper back and shoulders while increasing strength and stability in the lower body and core. Try this movement and watch your gains come❗️❗️❗️❗️#bfit #bradshawfit #back #weightstraining #lifting #weightsonweights #gymmotivation #gymmotivation #gymshark #gymmemes #gymlife #gymsharkwomen #gymsharkwomen #gymquotes #gymquotes #gymvideos #lift #liftingweights #backworkout #backday #shoulderworkout #core #coreworkout #purple #loveday

🚨Standing cable row- targets the upper back and shoulders while increasing strength and stability in the lower body and core. Try this movement and watch your gains come❗️❗️❗️❗️#bfit  #bradshawfit  #back  #weightstraining  #lifting  #weightsonweights  #gymmotivation  #gymmotivation  #gymshark  #gymmemes  #gymlife  #gymsharkwomen  #gymsharkwomen  #gymquotes  #gymquotes  #gymvideos  #lift  #liftingweights  #backworkout  #backday  #shoulderworkout  #core  #coreworkout  #purple  #loveday 

Seit Oktober bin ich jetzt im Gym und ich muss sagen, ich liebs ❤️ Sport hab ich schon immer gemacht und war früher auch mal im Gym, hab allerdings nur so Larifari trainiert.. Das linke Bild müsste 1-2 Jahre alt sein und da dachte ich, boah ich bin schon krass, jetzt weiß ich, dass ich voll der Lauch war 😅 
Jetzt wird gecuttet damit man endlich mal meinen six-pack sieht 👀 
Was willst du bis zum Sommer erreichen? 
#summergoals #abnehmen #vorhernachher #vorhernachhertransformation #beyondlimits #graffitibeasts #gymaesthetics #powerliftingwomen #lift #gym #gymshark #gymgirl #abnehmen2019

Seit Oktober bin ich jetzt im Gym und ich muss sagen, ich liebs ❤️ Sport hab ich schon immer gemacht und war früher auch mal im Gym, hab allerdings nur so Larifari trainiert.. Das linke Bild müsste 1-2 Jahre alt sein und da dachte ich, boah ich bin schon krass, jetzt weiß ich, dass ich voll der Lauch war 😅 Jetzt wird gecuttet damit man endlich mal meinen six-pack sieht 👀 Was willst du bis zum Sommer erreichen? #summergoals  #abnehmen  #vorhernachher  #vorhernachhertransformation  #beyondlimits  #graffitibeasts  #gymaesthetics  #powerliftingwomen  #lift  #gym  #gymshark  #gymgirl  #abnehmen2019 

I am all about colours. 
1 because it's pretty and 2 because it's full of vitamins.

I am a big fan of carb timing. Maximising carbs pre and post workout. (Especially during a cut). This will ensure you have energy for your workout and help you recover post workout quickly.

Having used all my carbs for the day, pre and post workout. This high protein high fat salad is ideal before bed. .
.
.
.
.
.
. .
.
.
.
.
.
.
.
.
.
.
#gym #fitness #gains #myprotein #gymshark #bodybuilding #body #gymmotivation #backattack  #backday #shredded #strength #arm #armday #bicepworkout #exercise #exercise #carbtiming

I am all about colours. 1 because it's pretty and 2 because it's full of vitamins. I am a big fan of carb timing. Maximising carbs pre and post workout. (Especially during a cut). This will ensure you have energy for your workout and help you recover post workout quickly. Having used all my carbs for the day, pre and post workout. This high protein high fat salad is ideal before bed. . . . . . . . . . . . . . . . . . . #gym  #fitness  #gains  #myprotein  #gymshark  #bodybuilding  #body  #gymmotivation  #backattack   #backday  #shredded  #strength  #arm  #armday  #bicepworkout  #exercise  #exercise  #carbtiming 

#throwBACK to one hell of a #photoshoot 😈  #alwaysflexing 🙈😅
It was for sure a success and hopefully more to come 😉 #springiamwaitingforyou
#bringbackthesumm
📸 @cerise_vilaine
⛏️🗡️@odin_vikinghall ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Oh btw: If you have my back, I for sure have yours - indifferent of the circumstances, distance or people eho might be between us 😎 #loyal #loyalty but don't fuck me because that might be a huge mistake 😈😈😈 #qualityoverquantity #bromance
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Happy #throwbackthursday #fitfam and everyone else too 🙂
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#21022019 #90komma0 #everforward #proudbutneversatisfied #makeanimprintonthegame #fitness #gymshark #mangewöhntsichdaran #mensphysique #mensphysiquepic #classicphysique #aestheticsovereverything #allinornothing #lockedin #bedifferent #notomorrow  #mytherapy

#throwBACK  to one hell of a #photoshoot  😈 #alwaysflexing  🙈😅 It was for sure a success and hopefully more to come 😉 #springiamwaitingforyou  #bringbackthesumm  📸 @cerise_vilaine ⛏️🗡️@odin_vikinghall ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Oh btw: If you have my back, I for sure have yours - indifferent of the circumstances, distance or people eho might be between us 😎 #loyal  #loyalty  but don't fuck me because that might be a huge mistake 😈😈😈 #qualityoverquantity  #bromance  ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Happy #throwbackthursday  #fitfam  and everyone else too 🙂 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #21022019  #90komma0  #everforward  #proudbutneversatisfied  #makeanimprintonthegame  #fitness  #gymshark  #mangewöhntsichdaran  #mensphysique  #mensphysiquepic  #classicphysique  #aestheticsovereverything  #allinornothing  #lockedin  #bedifferent  #notomorrow  #mytherapy 

From the first day of the competition to now, just wanted to compare the 2 for myself. ...
I honestly don't know if I see a huge difference but let me tell ya, I FEEL it. I just feel lighter both physically and mentally. I'm loving myself and my body. I'm more productive at work and at home. Just an all-around lifestyle and mindset change! 🌞
Gonna keep pushing on for the next few weeks until the end of the Gymshark 66!!! 💪🍑🔥
#gymshark66 #gymshark #gymsharkwomen #fitnessgirl #fitnessmotivation #beforeandafter #healthybodyhealthymind #healthylifestyle #happy #mentalhealth #toneitup #toned #booty #adidas #challenge #pushyourself #beavisionary

From the first day of the competition to now, just wanted to compare the 2 for myself. ... I honestly don't know if I see a huge difference but let me tell ya, I FEEL it. I just feel lighter both physically and mentally. I'm loving myself and my body. I'm more productive at work and at home. Just an all-around lifestyle and mindset change! 🌞 Gonna keep pushing on for the next few weeks until the end of the Gymshark 66!!! 💪🍑🔥 #gymshark66  #gymshark  #gymsharkwomen  #fitnessgirl  #fitnessmotivation  #beforeandafter  #healthybodyhealthymind  #healthylifestyle  #happy  #mentalhealth  #toneitup  #toned  #booty  #adidas  #challenge  #pushyourself  #beavisionary 

CLIENT FOCUS:

Here is my long term client @marieacox Back Squatting 75kg for 4 Sets of 6 Reps and Sumo Deadlifting 77.5kg for 4 Sets of 5 Reps at a bodyweight of 60kg. Mariea's long term goal since she started with me, first and foremost was to get strong and as a byproduct of that develop her physique. She hasn't once been afraid of putting on muscle and hasn't freaked out once about her weight on the scale. 
Her current food intake is 3200 calories 7 days a week(22,400kcal a week). Her protein target is 150g which she has absolutely no problem hitting with the rest of her calories coming from carbs and fats, sometimes hitting over 450 grams of carbohydrates. And they say carbs make you fat?

Now I've been building Mariea's food up gradually over the last year and a half so this didn't happen overnight. I must say Mariea has been very patient and understood that she wasn't going to achieve what she wanted to achieve overnight. It's been an incremental process. All this time she's been juggling studying as a nurse in her final year(which she graduated with a 1:1 whoop whoop) working 13+ hour day and night shifts on placement, while travelling an hour from her home to train with me 4 times a week. 
So what's next? Mariea's short term goal is to go into her first structured dieting phase to get beach ready for her holiday in July. At the moment we're monitoring everything closely such as daily morning bodyweight, activity level, stress, sleep, digestion with the plan being to drop into a deficit in 2 and a half weeks which gives us 16 weeks to get her ready before she goes on her holiday. I have full faith that she will be beach ready by July while still maintaining her strength levels. Comment below or message the page if you'd like me to document the process. 
Cian #Coach

CLIENT FOCUS: Here is my long term client @marieacox Back Squatting 75kg for 4 Sets of 6 Reps and Sumo Deadlifting 77.5kg for 4 Sets of 5 Reps at a bodyweight of 60kg. Mariea's long term goal since she started with me, first and foremost was to get strong and as a byproduct of that develop her physique. She hasn't once been afraid of putting on muscle and hasn't freaked out once about her weight on the scale. Her current food intake is 3200 calories 7 days a week(22,400kcal a week). Her protein target is 150g which she has absolutely no problem hitting with the rest of her calories coming from carbs and fats, sometimes hitting over 450 grams of carbohydrates. And they say carbs make you fat? Now I've been building Mariea's food up gradually over the last year and a half so this didn't happen overnight. I must say Mariea has been very patient and understood that she wasn't going to achieve what she wanted to achieve overnight. It's been an incremental process. All this time she's been juggling studying as a nurse in her final year(which she graduated with a 1:1 whoop whoop) working 13+ hour day and night shifts on placement, while travelling an hour from her home to train with me 4 times a week. So what's next? Mariea's short term goal is to go into her first structured dieting phase to get beach ready for her holiday in July. At the moment we're monitoring everything closely such as daily morning bodyweight, activity level, stress, sleep, digestion with the plan being to drop into a deficit in 2 and a half weeks which gives us 16 weeks to get her ready before she goes on her holiday. I have full faith that she will be beach ready by July while still maintaining her strength levels. Comment below or message the page if you'd like me to document the process. Cian #Coach 

I got it from my mama (shoutout to mama Gainz)... pizza and squats definitely helped though🤷‍♀️🙊
.
New, exciting and kind of scary things are on the horizon peeeeepol, but i love the thrill of new challenges💪🏼 who’s with me?!

I got it from my mama (shoutout to mama Gainz)... pizza and squats definitely helped though🤷‍♀️🙊 . New, exciting and kind of scary things are on the horizon peeeeepol, but i love the thrill of new challenges💪🏼 who’s with me?!

Soon I’ll have more gym wear then normal clothes 🤦🏻‍♀️😂 A little Gymshark treat 😍 🦈 .
.
.
#exercise #getmoving #active #keepactive #keepimproving #keepimprovingyourself #health #healthy #fitnessjourney #myfitnessjourney  #myfitness #healthylifestyle #healthyliving #fitness #fitnessgirl  #keepactive #goals #challenge #challengeyourself #challengeyourbody #getactive #november #myjourney #gymshark #gymsharkwomen #loveyourself #bethepersonyouwanttobe
A B S 
3 of my faves!
1. 15 reps
2. 10 each side 
3. 15 reps - don’t let your feet touch the floor, you can’t see what my feet are doing in the vid lol

Wearing @gymshark sports bra, @lululemon leggings, @adidas shoes!

A B S 3 of my faves! 1. 15 reps 2. 10 each side 3. 15 reps - don’t let your feet touch the floor, you can’t see what my feet are doing in the vid lol Wearing @gymshark sports bra, @lululemon leggings, @adidas shoes!

ABS CIRCUIT | TIGHTER WAIST WORKOUT‼️
.
These exercises might look easy .. BUT 😷 giiirls my tummy was screaming  after this workout ! SAVE IT for your next abs sesh’ yaaaay & for those who ask, I train abs 1-2 times per week🙌🏼
.
💡 The most important thing to do if you eant to get rid of belly fat, it’s to have a clean & healthy alimentation ! You don’t need to have a very restricted diet, all is a question of BALANCE ☺️
.
✖️3 x 30
TRISET
✖️3 x 15
✖️3 x 12
✖️3 x 20
TRISET
✖️3 x 15
✖️3 x 12
✖️3 x 15
.
Hope it helped ! Had big workouts this week, my whole body is sore and tomorrow it’s Hiit day 😩 send help loll hey hunnies don’t forget to subscribe to my channel, posting sunday first episode of Workout at home + tips ☺️( link in bio) have a lovely day beautiful humans !! #absworkout #gymgirl #gymsharkwomen

ABS CIRCUIT | TIGHTER WAIST WORKOUT‼️ . These exercises might look easy .. BUT 😷 giiirls my tummy was screaming after this workout ! SAVE IT for your next abs sesh’ yaaaay & for those who ask, I train abs 1-2 times per week🙌🏼 . 💡 The most important thing to do if you eant to get rid of belly fat, it’s to have a clean & healthy alimentation ! You don’t need to have a very restricted diet, all is a question of BALANCE ☺️ . ✖️3 x 30 TRISET ✖️3 x 15 ✖️3 x 12 ✖️3 x 20 TRISET ✖️3 x 15 ✖️3 x 12 ✖️3 x 15 . Hope it helped ! Had big workouts this week, my whole body is sore and tomorrow it’s Hiit day 😩 send help loll hey hunnies don’t forget to subscribe to my channel, posting sunday first episode of Workout at home + tips ☺️( link in bio) have a lovely day beautiful humans !! #absworkout  #gymgirl  #gymsharkwomen 

I’ve finally gained the self-confidence to share my journey to a better me. I’ve spent so much of the past year comparing myself to other “fitness” instagrammers. 
Then one day, I realized that my goal in posting my journey isn’t to show off, or to boost my own self-esteem. My goal is to spread positivity through my posts and my actions, and to influence change, even if it’s just one person. (Big S/O to @zachhomol @anthonydiehl105kstrongman @theraymondachille for the humbling encouragement you’ve provided many with)

There’s a lot coming to my page in the coming months, hope you all follow along!

#bodybuilding #gym #fitness #fitnessmotivation #gymmotivation #gymjunkie #fit #gymshark #gymmemes #gymlife #gyms #fit #fitnessmodel #gains #bodybuildingmotivation #strongman #lexington #kentucky #positivevibes

I’ve finally gained the self-confidence to share my journey to a better me. I’ve spent so much of the past year comparing myself to other “fitness” instagrammers. Then one day, I realized that my goal in posting my journey isn’t to show off, or to boost my own self-esteem. My goal is to spread positivity through my posts and my actions, and to influence change, even if it’s just one person. (Big S/O to @zachhomol @anthonydiehl105kstrongman @theraymondachille for the humbling encouragement you’ve provided many with) There’s a lot coming to my page in the coming months, hope you all follow along! #bodybuilding  #gym  #fitness  #fitnessmotivation  #gymmotivation  #gymjunkie  #fit  #gymshark  #gymmemes  #gymlife  #gyms  #fit  #fitnessmodel  #gains  #bodybuildingmotivation  #strongman  #lexington  #kentucky  #positivevibes 

2nd leg day of the week was super hard (especially on my new diet) but the pump is super worth it 🤷‍♀️
.
3 rounds of:
.
12 kettlebell sumo squats with 12 pulses
.
10 leg abduction on the machine with 10 pulses
.
10 smith's machine hip thrusts
.
8 dumbbells single-legged deadlifts on each side
.
10 leg adduction on the machine with 10 pulses
.
10 dumbbells bulgarian split squats on each side.
.
Go as heavy as you can while maintaining perfect execution each rep. Try it out and let me know how you like it! 💪😉

2nd leg day of the week was super hard (especially on my new diet) but the pump is super worth it 🤷‍♀️ . 3 rounds of: . 12 kettlebell sumo squats with 12 pulses . 10 leg abduction on the machine with 10 pulses . 10 smith's machine hip thrusts . 8 dumbbells single-legged deadlifts on each side . 10 leg adduction on the machine with 10 pulses . 10 dumbbells bulgarian split squats on each side. . Go as heavy as you can while maintaining perfect execution each rep. Try it out and let me know how you like it! 💪😉

My body is my building and I’m the architect.
.
.
.
.
.
#fucksteroids #beastmode #natural #physique #veins #chest #abs #instagood #shredded #fitness #fitnesslifestyle #fitnessmotivation #gym #gymlife #gymshark #gains #naturalbodybuilder #muscles #fitnessmodels #fitfam #fitfamgermany #bodybuilder #bodybuilding #gymrat #picoftheday #aesthetic #photooftheday #stuttgart #0711 #fitspo
Você consegue se superar , você consegue, é só tentar ! 
Você consegue  alcança cada meta, cada sonho!
 O seu destino é você que decide !
Então, lute e acredite ! 🏆🏆 Semlimites💪💪 ➡ PARCEIROS : 
Coach : @paulohomefitness
Academia : @castelodocorpo 
Academia : @evolutionshape.ssa 
Clínica : @clinfitnesssaude 
Fisioterapeuta : @davifisio 
Fisioterapeuta : @betynhafisio 
Biomedica : @valdineiapaula 
Ortomolecular:@valdineiapaula 
_
_
#instagym #menfitness #gymshark #fitment #bodybuildingmotivation#bodybuilder#eathealty#workoutmotivation#brazil#wellness#meditaticleaneating#mindfullness#happiness#bossbabegirlboss#selflove#gratitude#nutrition#journey#actve#blogger#sydney#instadaily#instacool#photography #cool #selfie #goodmorning

Você consegue se superar , você consegue, é só tentar ! Você consegue alcança cada meta, cada sonho! O seu destino é você que decide ! Então, lute e acredite ! 🏆🏆 Semlimites💪💪 ➡ PARCEIROS : Coach : @paulohomefitness Academia : @castelodocorpo Academia : @evolutionshape.ssa Clínica : @clinfitnesssaude Fisioterapeuta : @davifisio Fisioterapeuta : @betynhafisio Biomedica : @valdineiapaula Ortomolecular:@valdineiapaula _ _ #instagym  #menfitness  #gymshark  #fitment  #bodybuildingmotivation #bodybuilder #eathealty #workoutmotivation #brazil #wellness #meditaticleaneating #mindfullness #happiness #bossbabegirlboss #selflove #gratitude #nutrition #journey #actve #blogger #sydney #instadaily #instacool #photography  #cool  #selfie  #goodmorning 

Bringing some sunshine☀️
-
vacation are supposed to be hectic,right ? lol it’s been pretty crazy every since we came to AZ for the week . My daughter got bitten by a dog 😬 had to stay at the ER for a long time. She got stitches done which I couldn’t see because it just broke my heart. Than the next day she gets a fever 😩 thank god for antibiotics 👍🏽 now my husband & I got food poising 🤮 still feeling like shit . That’s why I haven’t been working out or enjoying these hiking trails 😭
-
Hopefully , tomorrow is better because I really miss working out lol I’m not use to resting so many days . 🤞🏽
-
-
-
-
-
-
-
-
-
-
-
-
-
-
#gymshark #gymsharkwomen #gymsharkleggings  #fitfam #fitspo #fit #fitness #fitnessgirl #fitnessmodel #fitmom #fitphysique #fitnation #bootybuilding #bodybuilding #excercise #lifestyle #workout #girlswholift #momswholift #powerlifter #weights #muscle #workoutroutine #training #gain #fitnessmotivation #activewear #vacation #photooftheday #physique

Bringing some sunshine☀️ - vacation are supposed to be hectic,right ? lol it’s been pretty crazy every since we came to AZ for the week . My daughter got bitten by a dog 😬 had to stay at the ER for a long time. She got stitches done which I couldn’t see because it just broke my heart. Than the next day she gets a fever 😩 thank god for antibiotics 👍🏽 now my husband & I got food poising 🤮 still feeling like shit . That’s why I haven’t been working out or enjoying these hiking trails 😭 - Hopefully , tomorrow is better because I really miss working out lol I’m not use to resting so many days . 🤞🏽 - - - - - - - - - - - - - - #gymshark  #gymsharkwomen  #gymsharkleggings  #fitfam  #fitspo  #fit  #fitness  #fitnessgirl  #fitnessmodel  #fitmom  #fitphysique  #fitnation  #bootybuilding  #bodybuilding  #excercise  #lifestyle  #workout  #girlswholift  #momswholift  #powerlifter  #weights  #muscle  #workoutroutine  #training  #gain  #fitnessmotivation  #activewear  #vacation  #photooftheday  #physique 

Have you ever heard the term “pomping”? Pumping is any method of making a fluid move. But what does it exactly mean for us in the gym? 
A slang term commonly used amongst Bodybuilders to refer to the feeling in which blood is 'pumped' into the muscle for support during overload causing it to expand in size and becoming tight, thus being 'pumped' up. 
The most satifying feeling you can get in the gym is the pump. Let's say you train your biceps, blood is rushing in to your muscles and that's what we call the pump.

Pumped is a feeling of total excitement!💪🏻 #fitnessmotivation #fitneslife #body #bodybuilding #bodybuildingmotivation #gymmotivation #gymnastics #gymlife #gymtime #beyou #doyou #fitboy #train #trainhard #madrid #boy #aesthetic #fitnessmotivation #gymshark #thursdaymood #thursdayfunday #madrid #bicepsday #bicepsworkout #biceps workout #gymfriends #beyou #doyou

Have you ever heard the term “pomping”? Pumping is any method of making a fluid move. But what does it exactly mean for us in the gym? A slang term commonly used amongst Bodybuilders to refer to the feeling in which blood is 'pumped' into the muscle for support during overload causing it to expand in size and becoming tight, thus being 'pumped' up. The most satifying feeling you can get in the gym is the pump. Let's say you train your biceps, blood is rushing in to your muscles and that's what we call the pump. Pumped is a feeling of total excitement!💪🏻 #fitnessmotivation  #fitneslife  #body  #bodybuilding  #bodybuildingmotivation  #gymmotivation  #gymnastics  #gymlife  #gymtime  #beyou  #doyou  #fitboy  #train  #trainhard  #madrid  #boy  #aesthetic  #fitnessmotivation  #gymshark  #thursdaymood  #thursdayfunday  #madrid  #bicepsday  #bicepsworkout  #biceps  workout #gymfriends  #beyou  #doyou 

Couldn't resist that light in fitting room 😂 
It's about 8 months since I'm keeping same shape. Turned out its actually easy when u listen to your body. Low calories diet, nutrition high is the key 💪💪
@polish_boy_on_holiday
.
.
.
#topless #selfie #muscle #like #polishinsta #gymrat #sixpack #polskichlopak #shredded #silownia #trening #shoulders #gymlife #potreningu #followme #polskie_fit_chlopaki #polskiesylwetki #fitgirls #fitbody #musclemania #bodybuilding #leanbody #gymshark #fitgirls #polskie_fit_dziewczyny #ripped #bestpolishbodies #suwałki #legendsofmuscle #redukcja

Couldn't resist that light in fitting room 😂 It's about 8 months since I'm keeping same shape. Turned out its actually easy when u listen to your body. Low calories diet, nutrition high is the key 💪💪 @polish_boy_on_holiday . . . #topless  #selfie  #muscle  #like  #polishinsta  #gymrat  #sixpack  #polskichlopak  #shredded  #silownia  #trening  #shoulders  #gymlife  #potreningu  #followme  #polskie_fit_chlopaki  #polskiesylwetki  #fitgirls  #fitbody  #musclemania  #bodybuilding  #leanbody  #gymshark  #fitgirls  #polskie_fit_dziewczyny  #ripped  #bestpolishbodies  #suwałki  #legendsofmuscle  #redukcja 

Couldn't resist that light in fitting room 😂 
It's about 8 months since I'm keeping same shape. Turned out its actually easy when u listen to your body. Low calories diet, nutrition high is the key 💪💪
@polish_boy_on_holiday
.
.
.
#topless #selfie #muscle #like #polishinsta #gymrat #sixpack #polskichlopak #shredded #silownia #trening #shoulders #gymlife #potreningu #followme #polskie_fit_chlopaki #polskiesylwetki #fitgirls #fitbody #musclemania #bodybuilding #leanbody #gymshark #fitgirls #polskie_fit_dziewczyny #ripped #bestpolishbodies #suwałki #legendsofmuscle #redukcja

Couldn't resist that light in fitting room 😂 It's about 8 months since I'm keeping same shape. Turned out its actually easy when u listen to your body. Low calories diet, nutrition high is the key 💪💪 @polish_boy_on_holiday . . . #topless  #selfie  #muscle  #like  #polishinsta  #gymrat  #sixpack  #polskichlopak  #shredded  #silownia  #trening  #shoulders  #gymlife  #potreningu  #followme  #polskie_fit_chlopaki  #polskiesylwetki  #fitgirls  #fitbody  #musclemania  #bodybuilding  #leanbody  #gymshark  #fitgirls  #polskie_fit_dziewczyny  #ripped  #bestpolishbodies  #suwałki  #legendsofmuscle  #redukcja 

I'm addicted to pain from ripped muscle after workout. Great pump after full chest, biceps and triceps workout. Lifting heavy working great to get shredded, think of it,,, by lifting heavy you're muscle work longer per rep which means more calories burned. That kind of workout along with low cal. diet equals lean body. 
@polish_boy_on_holiday
.
.
.
#bestoftheday #selfie #muscle #gymselfie #legendsofmuscle #gymrat #barki #polskie_fit_chlopaki #shredded #silownia #trening #ripped #shoulders #gym #gymlife #potreningu #calypsofitness #polskiesylwetki #polskie_fit_dziewczyny #fitbody #body #bodybuilding #leanbody #gymshark #redukcja #strong #bestpolishbodies #polska #polskichlopak

I'm addicted to pain from ripped muscle after workout. Great pump after full chest, biceps and triceps workout. Lifting heavy working great to get shredded, think of it,,, by lifting heavy you're muscle work longer per rep which means more calories burned. That kind of workout along with low cal. diet equals lean body. @polish_boy_on_holiday . . . #bestoftheday  #selfie  #muscle  #gymselfie  #legendsofmuscle  #gymrat  #barki  #polskie_fit_chlopaki  #shredded  #silownia  #trening  #ripped  #shoulders  #gym  #gymlife  #potreningu  #calypsofitness  #polskiesylwetki  #polskie_fit_dziewczyny  #fitbody  #body  #bodybuilding  #leanbody  #gymshark  #redukcja  #strong  #bestpolishbodies  #polska  #polskichlopak 

It's about 8 months since I'm keeping same shape and still gain muscle. Low calories diet, nutrition high is the key and have lifting working great, keeping lean and looking good this way. I won't even mentioned about strength and other things going along with it💪💪💪
@polish_boy_on_holiday
.
.
.
#bestoftheday #selfie #muscle #like #sixpack #gymrat #topless #polishboy #shredded #silownia #trening #shoulders #gym #gymlife #potreningu #photo #galwaycitygym #polskiesylwetki #polskichlopak #fitgirls #body #bodybuilding #leanbody #gymshark #sexyboy #legendsofmuscle #bestpolishbodies #gymshark #polska #polskie_fit_dziewczyny #polskie_fit_chlopaki

It's about 8 months since I'm keeping same shape and still gain muscle. Low calories diet, nutrition high is the key and have lifting working great, keeping lean and looking good this way. I won't even mentioned about strength and other things going along with it💪💪💪 @polish_boy_on_holiday . . . #bestoftheday  #selfie  #muscle  #like  #sixpack  #gymrat  #topless  #polishboy  #shredded  #silownia  #trening  #shoulders  #gym  #gymlife  #potreningu  #photo  #galwaycitygym  #polskiesylwetki  #polskichlopak  #fitgirls  #body  #bodybuilding  #leanbody  #gymshark  #sexyboy  #legendsofmuscle  #bestpolishbodies  #gymshark  #polska  #polskie_fit_dziewczyny  #polskie_fit_chlopaki