I love that my gym has a Sissy Squat machine! My legs were pretty destroyed at this point but I decided to burn them out more with these by holding a 25lb plate over head. This is literally one of my favorite exercises for the glutes, hammies and especially the quads! This simple little contraption can help you perfect your form as well as build up your strength to do deeper squats with heavier weight.🏋🏼♀️ If you’re just starting out and don’t have the strength for conventional squats yet, just use your body weight on this machine. You’ll have the strength in no time and your legs will look killer!👌🏻😉
It’s OKAY to be tired. It’s OKAY to rest and take a min to breathe. JUST DONT GIVE UP!! RISE UP!!!! In between burpees seriously dyyyyyyyingggg😩😅 I won’t give up when I’m tired, I will push through. I want to know what’s on the other side of pain. NEVER GIVE UP 💕
#teammatetuesday goes out to my awesome fellow @bodybuildingcom Ambassador and brother, @fatboystick also known as OG and Uncle Ray Ray!!!!!!! I had the honor of finally getting to meet him last month and it felt like I had known him already! He is such a nice genuine man who truly has a passion for fitness and for helping others! Muhammad Ali described it best “friendship is the hardest thing in the world to explain. It’s not something you learn in school. But if you haven’t learned the meaning of friendship, you really haven’t learned anything." I used to be an introvert but it's pretty hard to not be an extrovert when your circle is filled with AMAZING people and I am just EXTREMELY thankful and so blessed for people Ray and for all of the amazing friendships that have been forged! 💙
Does this sound familiar?
You walk into the gym ready to hit a killer leg day. You find a corner in the aerobics room to stretch. Then you warm up with a quick 9 minute HIIT circuit. Your muscles are warm. Your glutes and hammys are activated. Time to hit the weights! Then you look around to find squat rack taken. Leg press taken. Barbells nowhere to be found. All the machines or equipment you need is either being used or MIA. 😩
WHAT DO YOU DO?!?!
A) Cut your workout short
B) Linger and wait (there is a lot of this 🤦🏻♀️)
C) Ask to work in
D) Improvise and kill the legs! -
I hope you said D! You can always get a great workout in, with whatever is available to you either at the gym, at home, or outside. For instance, I wanted to hit Kettlebell swings. However, this gym does not carry kettlebells. That does not mean I remove it from my workout plan. I make it work with a dumbbell. In fact, I might even prefer using a dumbbell now- it's not as comfortable of a hold, but I feel more beast swinging it haha 😈 Point is, stick to your plan but be open to adjustments.
Don’t mistake hyper-mobility for flexibility! Over stretching and over elongating muscles and fascia take away from the tensegrity of our structure. Tried this awesome retensioning method for the hamstrings. If you don’t feel tension in your hamstrings while bending over with legs straight you need to try this one out, and create some stability in your body. Flexibility is not just the ability to bend but also the ability to unbend and tension muscles for explosive and ballistic movements.
#TenaciousTuesday 💪🏼 // Do what’s right, not what’s easy. Your true path will be challenging. It will have bumps, and curves, and dips, and hills. Great things take time, patience, effort, and resilience. So buckle up! 🏎💨🤘🏼
@Regranned from @bodybuildingcom - Gains are made in the kitchen right?
The hardest part of meal prep is getting started! Use these tips to help you. ⠀
1. Shop With Specific Meals In Mind⠀
2. Shop, Then Prep Right Away⠀
3. Make Meals You'll Be Able To Eat⠀
4. Think Specifically About Your Post-Workout Nutrition⠀
5. Keep Your Meals Cold When You're On The Go⠀
6. Think Five Days Out⠀
Now it’s up to you! For more tips click the link in our bio. #Bodybuildingcom#BuildYourBody ⠀ - #regrann
Lifted chest & triceps today. Chest is my favorite muscle group to work lately 💪🏽 I’ve been crafting a better workout playlist and it truly helps me get through those tough reps! Here’s what’s on heavy rotation for me lately: 🎵 Sorry Not Sorry - @ddlovato 🎵 Strip That Down - @liampayne 🎵 He Like That - @fifthharmony 🎵 Glorious - @macklemore
What gets you hyped for the gym? #GymPlaylist#HealthierLiving#8WeekBodyTransformation#SweatingForTheWedding
The name of this game is positive growth. Not only in the gym, but more importantly, life. This week's #teammatetuesday goes out to my amazing friend and fellow #bbcomambassador , Vanetza Cine!
The "Drill Sergeant" not only serves in our military (THANK YOU), but she VERY active outside of her military career.
"V" is currently in the home stretch of her very first fitness competition, I believe less thana month away. She's also one of our most active bbcomBadAssAdors in the community, recently helping the @liftlifefoundation on a project. As if that wasn't enough, she also has a YouTube series on @bodybuildingcom
Do yourself a favor and follow her and her very motivating journey!! 👊💪🏋️♀️💯
My fitness journey over the past two years after losing 78 pounds and really getting serious with weights to build muscle! I only wish I had been as consistent with tracking my results (taking photos) as I was with eating healthy and exercising! However, I’m definitely proud of the progress I’ve made as well as the transformation and will continue on with the process!! #transformationtuesday
It’s not about perfect, it’s about effort! And when you bring that effort every single day, that’s when transformation happens! That’s how change occurs! #progressnotperfection#effort#change#riseup#andraday#ilovethatsong
📌Мы в Q-fit тщательно обращаем внимание на подбор и обучение тренеров! Потому что EMS-тренировки не терпят дилетантства. EMS-тренировки индивидуальны: только вы, инновационный тренажер Xbody и персональный тренер, который точно знает, что такое EMS и как достичь результата, который нужен именно Вам.
Производитель тренажеров и партнер XBody создал уникальный институт EMS Trainer Insitute, который готовит специалистов в EMS-индустрии по всему миру.
🤓 На обучении тренеры получают углубленные знания в области EMS, изучают комплексы тренировок, узнают о новинках и их практическом применении, расширяют знания по роботе с оборудованием для повышения эффективности Ваших тренировок.
В эти выходные преподаватель EMS Trainer Insitute Руслана Мазуренко, которая так же является персональным тренером Студии Q-fit, выпустила еще одну группу профессионалов, которы после успешной сдачи экзаменов стали Сертифицированными тренерами EMS.
Добро пожаловать в Мир EMS!
So true! 7 years ago, running a mile would be a trip to s t r u g g l e city usa 😧. Fast forward to now, I am training for my first #marathon ! It amazes me how quickly your body adjusts to change and how strong it really is. About 7 years ago was the first time I joined a gym. I stayed on the eliptical the whole time and never ever looked at the weight area and did not dare to venture to that 'area'. Until someone showed me what to do. All it took was a little instruction and confidence. Now, I love love love lifting weights. In fact, I cant wait to get back to strength training once this marathon is over. I miss it. If you want to learn more about weight training, I can help ➡ email in bio 💪 #healthcoach#coachjaime#muscles#weighttraining#confidence#comfortzone#strugglecity#buildyourbody#goals#goalgetter
FINALLY WENT TO THE GYM TODAY🎉
The past month has been rough. I started a new job, I got my wisdom teeth removed, I've lacked motivation, been extremely stressed, sleep deprived, homesick, and on top of all of that, my confidence has dropped immensely because I haven't been working out or following a healthy diet. So it's been pretty terrible. Instead of going to the gym to relieve my stress, I've stayed away from it. And today, I had 30 minutes between the time I finished my homework and the time I had to be home to get ready for work, and I went to the gym. It made me feel so good. I knew I needed it! I can't wait to get back on track. #findyourfire
Use code "LDKFIT" to save money on @uniconutrition 🦄💜
Might seem strange to post something like that, but you always have to make sure to get the complete picture before judgeing 😉
Go for a like if you don't judge too early and check out the whole pic @stefan_hochradl 💪🙌🙏
Morning yo! I'm back 😁with a quick vid about posture and alignment. I get a lot of pain in my lower back sometimes and mostly it's because of the dip at the bottom of my spine, i can help to reduce the pain by ensuring I'm not over arching my back and also by using my core muscles and tilting my pelvis the opposite way. Just a little thought for those who have the same issue. Enjoy your day ✌🏿💞