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Had a killer workout yesterday thanks to @trainerkelli 🙌😅 and a equally tough one today #legday now it's time to roll it out!

Really quick I just wanted to give a shout out to foam rolling. I don't do it nearly enough, but it's my goal to foam roll every week! 
Here's why:
✔ decreases muscle tightness ✔ increases flexibility and mobility ✔ reduces soreness (caused by exercise)
✔ can help prevent injury 
What are your goals this week? .
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#foamroll #fitness #workout #mobility #stretch #fit #fitfam #foamroller #personaltrainer #gym #recovery #health #foamrolling #exercise #fitspo #yoga #healthy #stretching #motivation #training #massage #fitnessmotivation #legday #quads #fitnessjourney #physicaltherapy #fitlife #strength #bodybuilding #glutes
Had a killer workout yesterday thanks to @trainerkelli 🙌😅 and a equally tough one today #legday  now it's time to roll it out! Really quick I just wanted to give a shout out to foam rolling. I don't do it nearly enough, but it's my goal to foam roll every week! Here's why: ✔ decreases muscle tightness ✔ increases flexibility and mobility ✔ reduces soreness (caused by exercise) ✔ can help prevent injury What are your goals this week? . . . . . #foamroll  #fitness  #workout  #mobility  #stretch  #fit  #fitfam  #foamroller  #personaltrainer  #gym  #recovery  #health  #foamrolling  #exercise  #fitspo  #yoga  #healthy  #stretching  #motivation  #training  #massage  #fitnessmotivation  #legday  #quads  #fitnessjourney  #physicaltherapy  #fitlife  #strength  #bodybuilding  #glutes 
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Open till 8pm this evening !
Don't forget about our amazing special offer guys ! 🤗 All for just €39 🙉 💥Price includes : 💥Tub Scitec Protein Powder 💥Grenade Carb Killa Spread 💥Moma Porridge 💥2 Coffees 💥3 Fulfil Bars 💥Scitec T-Shirt 💥Nutrition Hub Shaker Open till 8pm this evening !
LOWER BODY BLOWOUT with my dude @coach_zweifel last weekend. We wanted to use a variety of equipment and different exercises so this was definitely more volume that normal for me. We hit:
🔸Trap Bar DL: Heavy 3x5
🔸Leg Curl: 2 x 12-15 (3s negative)..
🔸Pendulum Squat Pro @rogers_athletic: 2x8 with 4s eccentric and 1x20 constant - tension..
🔸Back Extension: 2x15 (Pre-Exhaust) straight into >>>...
🔸Pendulum @rogers_athletic Reverse Lunge w Front foot-elevated: 2x12/leg
🔸Banded Hip Thrust: 2x20 (Pre-Exhaust) straight into>>>..
🔸KB Same-leg Walking lunges: 2x12/leg
Might be missing some stuff- things got a little blurry towards the end. Next time @coach_zweifel owes me an extra set of lunges. Crushed brunch @thelowryuptown after this session and had to clean up @coach_zweifel last Flapjack..
#legday #loscampeonesgym #legs #deadlift #trapbar #trapbardeadlift #glutes #squat #pendulumsquat #squatpro #quads #lunges #reverselunges #walkinglunges #hipthrust #backextension #strengthcoach #strengthandconditioning #baseball #mpls #twincities #minneapolis #bodybuilding #dumbbells #kettlebell #pendulumstrength
LOWER BODY BLOWOUT with my dude @coach_zweifel last weekend. We wanted to use a variety of equipment and different exercises so this was definitely more volume that normal for me. We hit: 🔸Trap Bar DL: Heavy 3x5 🔸Leg Curl: 2 x 12-15 (3s negative).. 🔸Pendulum Squat Pro @rogers_athletic: 2x8 with 4s eccentric and 1x20 constant - tension.. 🔸Back Extension: 2x15 (Pre-Exhaust) straight into >>>... 🔸Pendulum @rogers_athletic Reverse Lunge w Front foot-elevated: 2x12/leg 🔸Banded Hip Thrust: 2x20 (Pre-Exhaust) straight into>>>.. 🔸KB Same-leg Walking lunges: 2x12/leg Might be missing some stuff- things got a little blurry towards the end. Next time @coach_zweifel owes me an extra set of lunges. Crushed brunch @thelowryuptown after this session and had to clean up @coach_zweifel last Flapjack.. #legday  #loscampeonesgym  #legs  #deadlift  #trapbar  #trapbardeadlift  #glutes  #squat  #pendulumsquat  #squatpro  #quads  #lunges  #reverselunges  #walkinglunges  #hipthrust  #backextension  #strengthcoach  #strengthandconditioning  #baseball  #mpls  #twincities  #minneapolis  #bodybuilding  #dumbbells  #kettlebell  #pendulumstrength 
Feeling too Prego!!!!😩
It’s real yo, there’s a baby inside lol and he won’t leave me alone 😂💙 *Subscribe to YouTube Channel (Link in bio) 
#fitpregnancy #fitmom #pregnant #athlete #aesthetic
#beastmode #bodybuilder #fitgirl #fit #fitness #fitnessmotivation #fitnessmodel #fitmama #fitchick #fitlife #fitnessgirl #fitnessaddict #gains #gymrat #lift #lasvegastrainer #muscles #buttworkout #glutes #bootyfordays #bodybuilding #gymmotivation #lifting #olympia #bikini
Feeling too Prego!!!!😩 It’s real yo, there’s a baby inside lol and he won’t leave me alone 😂💙 *Subscribe to YouTube Channel (Link in bio) #fitpregnancy  #fitmom  #pregnant  #athlete  #aesthetic  #beastmode  #bodybuilder  #fitgirl  #fit  #fitness  #fitnessmotivation  #fitnessmodel  #fitmama  #fitchick  #fitlife  #fitnessgirl  #fitnessaddict  #gains  #gymrat  #lift  #lasvegastrainer  #muscles  #buttworkout  #glutes  #bootyfordays  #bodybuilding  #gymmotivation  #lifting  #olympia  #bikini 
Felt good to squat out in a power rack the past month I had to use a bench rack (yeah I'm that short). Did a pyramid 315 x 8, 335 x6, 355 x 4, 370 x 2, and was going to do 385 for a single but it was easy ish so I did another double. #squats #backsquats #quads #glutes #hamstrings #legs #legday #workout #dontskiplegs #powerlifting
Squats and lunges are both great exercises, but do you have a preference? I read a lot about squats being the most potent exercise for strength and muscle development (plenty of science to back this up), but have to admit I prefer lunges if required to choose between the two. So what are the pros and cons of choosing lunges over squats? #squats #lunges #splitsquats #cons #pros #singlelegsquat #quads #glutes #glutesworkout #gluteworkout #quadworkout #legsession #legworkout #legworkouts #lunging #legs ##legmuscles #hamstrings #strengthtraining #strengthandconditioning #strength
Squats and lunges are both great exercises, but do you have a preference? I read a lot about squats being the most potent exercise for strength and muscle development (plenty of science to back this up), but have to admit I prefer lunges if required to choose between the two. So what are the pros and cons of choosing lunges over squats? #squats  #lunges  #splitsquats  #cons  #pros  #singlelegsquat  #quads  #glutes  #glutesworkout  #gluteworkout  #quadworkout  #legsession  #legworkout  #legworkouts  #lunging  #legs  ##legmuscles  #hamstrings  #strengthtraining  #strengthandconditioning  #strength 
Feeling slightly #swole today 😎😎
#powerlifter #bodybuilder #wpd #womensphysique #squat #bench #deadlift #fitness #gym #glutes #arms #grrrlarmy @grrrl_clothing #curlyhair #longhair #curls
#Repost @audreydeschenes7 (@get_repost)
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Tbt and big announce! 🙆‍♀️
Tbt to my last show where I qualified myself for the provincial champ! I am proud to be a Team Atlas athlete for the 2018 season! I decided to trust @teamatlasmtl and work with him for the next months! Can't wait to see all the great work we're gonna do together!
#Repost  @audreydeschenes7 (@get_repost) ・・・ Tbt and big announce! 🙆‍♀️ Tbt to my last show where I qualified myself for the provincial champ! I am proud to be a Team Atlas athlete for the 2018 season! I decided to trust @teamatlasmtl and work with him for the next months! Can't wait to see all the great work we're gonna do together!
Ha ha ha like omg ha ha girls that squat 💁🏼‍♀️🏋🏼‍♂️ true tea someone used that as a hashtag for me once 🧟‍♂️ #squats #quadzilla #glutes
Ha ha ha like omg ha ha girls that squat 💁🏼‍♀️🏋🏼‍♂️ true tea someone used that as a hashtag for me once 🧟‍♂️ #squats  #quadzilla  #glutes 
A very sweet review from my client Kerrie! Thank you lovely!! 💕💖 ************************************ #fitspo #glasgow #health #bodybuilding #fitspiration #npc #girlswholift #fit #healthy #fitnessmotivation #fitness #weightlosstransformation #workouts #weightlossjourney #fashion #aesthetic #vegan #wbff #ifbb #fitnessinspiration #vegetarian #glutes #aesthetics #muscle #fitgirl #photographer #gymshark #fitfam #physique #crossfit @sweatunion
A very sweet review from my client Kerrie! Thank you lovely!! 💕💖 ************************************ #fitspo  #glasgow  #health  #bodybuilding  #fitspiration  #npc  #girlswholift  #fit  #healthy  #fitnessmotivation  #fitness  #weightlosstransformation  #workouts  #weightlossjourney  #fashion  #aesthetic  #vegan  #wbff  #ifbb  #fitnessinspiration  #vegetarian  #glutes  #aesthetics  #muscle  #fitgirl  #photographer  #gymshark  #fitfam  #physique  #crossfit  @sweatunion
Who else wears gymwear just to be a couch potato? 😂 I swear I'm more than just booty pics, I just can't resist in these leggings, my husband is obsessed with them haha! Plus a little self congratulation from time to time isn't a bad thing 😊
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#ketogenic #keto #lowcarb #glutes #ass #girlswholift #likeforlike #ketolifestyle #kickinitinketosis #girl #leggings #gymshark #gymsharkwomen #motivationmonday #motivation #instagirl #weightlosstransformation #weightloss #weightlossjourney #liftheavy #weightlifting #weightliftingfairy #weightliftinggirl #gymgirls #gymgirl #booty #bootyworkout #bootygainz #flexleggings
Who else wears gymwear just to be a couch potato? 😂 I swear I'm more than just booty pics, I just can't resist in these leggings, my husband is obsessed with them haha! Plus a little self congratulation from time to time isn't a bad thing 😊 • • • • • • • • • • • • • #ketogenic  #keto  #lowcarb  #glutes  #ass  #girlswholift  #likeforlike  #ketolifestyle  #kickinitinketosis  #girl  #leggings  #gymshark  #gymsharkwomen  #motivationmonday  #motivation  #instagirl  #weightlosstransformation  #weightloss  #weightlossjourney  #liftheavy  #weightlifting  #weightliftingfairy  #weightliftinggirl  #gymgirls  #gymgirl  #booty  #bootyworkout  #bootygainz  #flexleggings 
If it ain’t ‘Ass to Grass’, does it still count?
How our bodies hinge and move at certain angles depends, to some extent, on our anthropometry (height, weight etc).
Me personally, I cannot go ass to grass due to the biomechanics of my body and also down to my mobility. I go as far down as my biomechanics will allow. And as for my back, too low would not help it!
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Here are some tips for your squat if you need help:-
• Foot Positioning - In terms of width of stance, shoulder width or SLIGHTLY wider for is considered “proper stance”, again this will depend on biomechanics and your mobility within your lower back, hips, achilles and even quads. So for me, slightly narrower than shoulder width is where I’m strongest and doesn’t hurt my lower back.
• Posture - So much strength is lost on posture. Retracting the scapulas, pushing your chest out and looking up helps do this. The second you lean forward on the squat you will lose power and therefore other areas of the chain will fail before your thighs.
• Heels - A lot of people don't really drive through their heels enough when they hit the bottom portion of the squat. Dorsiflexion deficit can lead to you coming up on to your toes which is NOT good for strength, isolation of the muscle OR knee health. Make sure you keep your heels planted, and if you cannot because of dorsiflexion deficit elevate your heels slightly with small plates OR weight lifting shoes.
• Depth - There is a lot of debate on depth and which is best. However, as mentioned above it does depend on biomechanics and mobility to a large extent. I would always say to aim for your bum to come at least parallel with your knees.
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For online coaching or any other training enquiries, send an email to 🔻🔻
joshb.pt1@gmail.com
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#Workout #LegDay #Squats #Lifting #Training #Bodybuilding #InstagramBodybuilding #WorkHard #Quads #Glutes #Lifestyle #Aesthetics #Achieve #Motivation #Success #Gym #Goals #Growth #FitFam #Fitspo #Fitness #MensPhysique #WorkoutOfTheDay #BestSelf #Pain #Fitsporation #Coaching #OnlineCoaching #PersonalTraining #Potential
If it ain’t ‘Ass to Grass’, does it still count? How our bodies hinge and move at certain angles depends, to some extent, on our anthropometry (height, weight etc). Me personally, I cannot go ass to grass due to the biomechanics of my body and also down to my mobility. I go as far down as my biomechanics will allow. And as for my back, too low would not help it! - Here are some tips for your squat if you need help:- • Foot Positioning - In terms of width of stance, shoulder width or SLIGHTLY wider for is considered “proper stance”, again this will depend on biomechanics and your mobility within your lower back, hips, achilles and even quads. So for me, slightly narrower than shoulder width is where I’m strongest and doesn’t hurt my lower back. • Posture - So much strength is lost on posture. Retracting the scapulas, pushing your chest out and looking up helps do this. The second you lean forward on the squat you will lose power and therefore other areas of the chain will fail before your thighs. • Heels - A lot of people don't really drive through their heels enough when they hit the bottom portion of the squat. Dorsiflexion deficit can lead to you coming up on to your toes which is NOT good for strength, isolation of the muscle OR knee health. Make sure you keep your heels planted, and if you cannot because of dorsiflexion deficit elevate your heels slightly with small plates OR weight lifting shoes. • Depth - There is a lot of debate on depth and which is best. However, as mentioned above it does depend on biomechanics and mobility to a large extent. I would always say to aim for your bum to come at least parallel with your knees. - For online coaching or any other training enquiries, send an email to 🔻🔻 joshb.pt1@gmail.com -------------------- #Workout  #LegDay  #Squats  #Lifting  #Training  #Bodybuilding  #InstagramBodybuilding  #WorkHard  #Quads  #Glutes  #Lifestyle  #Aesthetics  #Achieve  #Motivation  #Success  #Gym  #Goals  #Growth  #FitFam  #Fitspo  #Fitness  #MensPhysique  #WorkoutOfTheDay  #BestSelf  #Pain  #Fitsporation  #Coaching  #OnlineCoaching  #PersonalTraining  #Potential 
Thanks @courtneymillerpilates for kicking my 🍑 today on @pilatesanytimeus. Love this kneeling abduction exercise. But really it's great full body stabilization work as well! I'll be feeling the work tomorrow.... #pilatesreformer #pilates #instapilates #pilateslife #pilateslovers #core #glutes #fitfam #fitlife
Prep has just begun. Day one 12 weeks to go. This will be the best prep of my life just wait and see 👀 #booty #glutes #backpose #fluffy #npcbikini #npccompetitor #bodybuilding #growth #focus #success #ifbb 🍑 💪🏽
Follow: @kelsey_fleming ..
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📷 : @ez_photo_
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#fit #fitness #fitnessmodel #health #healthy#instahealth #workout #gym #squats#photooftheday #bestoftheday #model #beautiful#beach #squats #glutes #curves #gymaholic#peachy #gymlife #girlswholift #instafit#fitnessmotivation #fitspo #comment #legday#gymmotivation #girlswhosquat #booty #gymlove#legsfordays
Got back from a hike, but still wanted to get in a little booty workout. 🍑 Without my bar up top I had to go easy or my little bench was going to topple right over 😂 
What's your favorite workout?! ⬇
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@fit.n.feisty 💋 
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#booty #bootyworkout #fitfam #girlsofig #fitfriday #pictureoftheday #fitlife #fitchick #fitmom #fitness #strongnotskinny #instadaily #instalove #instagood #love #lean #girls #women #womensfitness #cardio #cantstopwontstop #getfit #fitbody #physique #fitspo #body #strength #glutes #vibes #motivation
Got back from a hike, but still wanted to get in a little booty workout. 🍑 Without my bar up top I had to go easy or my little bench was going to topple right over 😂 What's your favorite workout?! ⬇ . . . @fit.n.feisty 💋 ________________________________ . . . #booty  #bootyworkout  #fitfam  #girlsofig  #fitfriday  #pictureoftheday  #fitlife  #fitchick  #fitmom  #fitness  #strongnotskinny  #instadaily  #instalove  #instagood  #love  #lean  #girls  #women  #womensfitness  #cardio  #cantstopwontstop  #getfit  #fitbody  #physique  #fitspo  #body  #strength  #glutes  #vibes  #motivation 
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🙌🏻🔥🔑UNILATERAL IS THE KEY🔑🔥🙌🏻
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🏋🏻‍♂️LegExt Warm Up : 3 x (Light Weight x 60)🏋🏻‍♂️
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#legday #fitness #gym #workout #bodybuilding #fitfam #fit #fitspo #motivation #gains #squats #fitnessmotivation #gymlife #training #instafit #muscle #physique #legs #abs #fitnessmodel #glutes #strong #fitnessaddict #gymmotivation #health #bodybuilder #fitlife #flexfriday #fitfrenchies #classicphysique @nike @basicfitfr
🙌🏻🔥🔑UNILATERAL IS THE KEY🔑🔥🙌🏻 . . 🏋🏻‍♂️LegExt Warm Up : 3 x (Light Weight x 60)🏋🏻‍♂️ . . #legday  #fitness  #gym  #workout  #bodybuilding  #fitfam  #fit  #fitspo  #motivation  #gains  #squats  #fitnessmotivation  #gymlife  #training  #instafit  #muscle  #physique  #legs  #abs  #fitnessmodel  #glutes  #strong  #fitnessaddict  #gymmotivation  #health  #bodybuilder  #fitlife  #flexfriday  #fitfrenchies  #classicphysique  @nike @basicfitfr
Transformation even though its not Tuesday🤷🏽‍♀️ Swipe left to see my transformation➡️ Many people think “oh she just has a butt cause her genetics” well... Thats not the case😅 Before I began this healthy, fit lifestyle I was a bit chubby. I was by no means fat or overweight, just a little chubby😜 About 2 & 1/2 years ago I began this journey of mine. At first I took it was too far. I was eating 700 calories a day, doing an hour + of cardio plus weightlifting for an hour. I was majorly over training and under-eating. It got to a very un-healthy point. Thank god I startinf eating again and providing my body with the proper nutrients it needs. I definitely have to thank my wonderful boyfriend because if it wasnt for him showing up to my house all the time with pizza and donuts I don’t think I would have found my love for food again😂 •
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The point here being, you can build the body you want even if you dont have good genetics. With proper diet & nutrition anything is possible. Its you vs yourself and as long as you set your mind to it, YOU CAN DO IT!👏🏽 #gymshark #gymsharkwomen #girlswholift #girlswithmuscle #girlswhoworkout #transformation #fitnessmotivation #ibeatanorexia #healthy #fitness #fitgirlsdoitbest #glutes #booty #bicep #food #fitfam #gymrat #fashionnova #npc #npcbikini #npcbikinicompetitor #npccompetitor
Transformation even though its not Tuesday🤷🏽‍♀️ Swipe left to see my transformation➡️ Many people think “oh she just has a butt cause her genetics” well... Thats not the case😅 Before I began this healthy, fit lifestyle I was a bit chubby. I was by no means fat or overweight, just a little chubby😜 About 2 & 1/2 years ago I began this journey of mine. At first I took it was too far. I was eating 700 calories a day, doing an hour + of cardio plus weightlifting for an hour. I was majorly over training and under-eating. It got to a very un-healthy point. Thank god I startinf eating again and providing my body with the proper nutrients it needs. I definitely have to thank my wonderful boyfriend because if it wasnt for him showing up to my house all the time with pizza and donuts I don’t think I would have found my love for food again😂 • • The point here being, you can build the body you want even if you dont have good genetics. With proper diet & nutrition anything is possible. Its you vs yourself and as long as you set your mind to it, YOU CAN DO IT!👏🏽 #gymshark  #gymsharkwomen  #girlswholift  #girlswithmuscle  #girlswhoworkout  #transformation  #fitnessmotivation  #ibeatanorexia  #healthy  #fitness  #fitgirlsdoitbest  #glutes  #booty  #bicep  #food  #fitfam  #gymrat  #fashionnova  #npc  #npcbikini  #npcbikinicompetitor  #npccompetitor 
It's #legday again 😍🍑💖💖
...time to build the peach again😂💪
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. ...what a pitty that gaining muscles means gaining a little fat as well...hello again back fat😂👋 enjoy your evening guys 😂💪 .
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. #fitfam#fitspo#fitnessmotivation#fitnessquotes#getstrong#girlswholift#weightlifting#booty🍑#bootybuilding#curves#inprogress#inshape#glutes#thickthighs#quads#shesquats#picoftheday#health#bootygoals#bossgirls#fitness#lifestyle#fitsociety#gymsharkwomen#workout#bodybuilding#fitnessinspiration
It's #legday  again 😍🍑💖💖 ...time to build the peach again😂💪 . . ...what a pitty that gaining muscles means gaining a little fat as well...hello again back fat😂👋 enjoy your evening guys 😂💪 . . . . . . . #fitfam #fitspo #fitnessmotivation #fitnessquotes #getstrong #girlswholift #weightlifting #booty 🍑#bootybuilding #curves #inprogress #inshape #glutes #thickthighs #quads #shesquats #picoftheday #health #bootygoals #bossgirls #fitness #lifestyle #fitsociety #gymsharkwomen #workout #bodybuilding #fitnessinspiration 
🎊🎉[GIVEAWAY] Tell us below what you're having for brunch today, like our last 4 post & tag a friend; for your chance to win this shirt or a shirt of your choice for you and a friend! 🎉🎊
🎊🎉[GIVEAWAY] Tell us below what you're having for brunch today, like our last 4 post & tag a friend; for your chance to win this shirt or a shirt of your choice for you and a friend! 🎉🎊
Damn i need some bigger traps!! 😩💪🏾
Damn i need some bigger traps!! 😩💪🏾
TGIF . 😛 I wanted to share with you all one of my favorite glute workout, its a must try! Killer finisher 🔥🔥 I did 4x12 increase the weight
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#fitbody #glutes #club24 #slo #booty🍑 #growthatbooty #instafitness #girlswholift #girlpower
Come down to fitness First Streatham tomorrow Saturday 16th December 12-6pm for a chance to win these great prizes gym floor challenges. 
Athlete King streatham 10% discount mention code 'ade10%' Feeling good starts from the inside
#ukbff #abs #squats #shelifts #shredded #stronggirls #deadlifts #flex #fitfam #fitness #fitchicks #gym #gains #glutes #gymwear #girlswholift #healthyliving #zyzz #compprep #cleaneating #bodypower #bodyfitness #bodyfitness
Earlier today before work- it was booty day; I normally write a workout to do but today I went with the flow because it was so busy.. I hate going to the gym later in  the day, way prefer mornings! ✨Started with RB glute activation consisting of 5 exercises 3x12 then jumped into the main workout ✨Triset (3x10): donkey kicks, pull throughs, cable squats ✨split squats 3x8 ✨heavy hip thrusts 4x10 ✨deadlifts 4x8 ✨leg press narrow 4x12✨single leg press 3x12✨hip abductions 3x15 🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑
Earlier today before work- it was booty day; I normally write a workout to do but today I went with the flow because it was so busy.. I hate going to the gym later in the day, way prefer mornings! ✨Started with RB glute activation consisting of 5 exercises 3x12 then jumped into the main workout ✨Triset (3x10): donkey kicks, pull throughs, cable squats ✨split squats 3x8 ✨heavy hip thrusts 4x10 ✨deadlifts 4x8 ✨leg press narrow 4x12✨single leg press 3x12✨hip abductions 3x15 🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑
If you don’t build your dreams, someone will hire you to help build theirs 🧡👊🏽 #neverstopworking
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Photographer: @wrightdesign75 
Coach: @bswgmike_rise 
Gym: @theofficegymandfitnesscenter
If you don’t build your dreams, someone will hire you to help build theirs 🧡👊🏽 #neverstopworking  - Photographer: @wrightdesign75 Coach: @bswgmike_rise Gym: @theofficegymandfitnesscenter
I'm not huge on taking pictures of my body. But in this case I did. I've been working on Abs and glutes for almost a month now. And I'm slowly seeing progress.  #absfinally #glutes #absandglutes #workoutmotivation #letsgoworkout #instagram
Made 260kg this morning, 6 reps, using my food for strength for sure😜💪🏼 feeling motivated today 😁 #strong #strength #food #power legs #progress #legdaymotivation #legday  #legsfordays #quads #deadlifts  #glutes #glutesthatsalute  #legday #protein #monday #gym #gains #girlswhosquat #instafit #instafitness #tagforlikes #goals #effort #bodybuilding #gymlife  #girlswholift #iifym #iifymgirls #lean #healthyeating #fitness  #gym
Booty queen @fit_queeny showed me this exercise and it blew my mind.  So good that it needs to be shared!
Tips:
👉 think of your hips pivoting on the edge of the seat
👉 use froggy stance shown in the second half of the clip to fully engage those glutes
👉 squeeeeeeze at the top. Ugly butt in the gym = beautiful butt outside the gym!

Happy building!
#glutes #gluteexercise #🍑growop #operationbooty #glutespiration #girlswholift #bikinicompetitor #teamfullforcefitness #improvementseason
Booty queen @fit_queeny showed me this exercise and it blew my mind. So good that it needs to be shared! Tips: 👉 think of your hips pivoting on the edge of the seat 👉 use froggy stance shown in the second half of the clip to fully engage those glutes 👉 squeeeeeeze at the top. Ugly butt in the gym = beautiful butt outside the gym! Happy building! #glutes  #gluteexercise  #🍑growop #operationbooty  #glutespiration  #girlswholift  #bikinicompetitor  #teamfullforcefitness  #improvementseason 
From warm-up ➡️ unintentional PR / beat my 6 month goal in 1 month 📸: @ice.nyc / @sabrinagfitness
From warm-up ➡️ unintentional PR / beat my 6 month goal in 1 month 📸: @ice.nyc / @sabrinagfitness
“strive for progress, not perfection.” do something today that will help you tomorrow! whether that is working out or taking a step in the right direction by eating healthier, working on yourself is the best thing you can do. i’ve been getting so many questions pertaining to what i eat or how i achieved gaining healthy weight and the answer is FOOD. you cannot be afraid to eat if you are looking to achieve your fitness goals. once you are eating whole nutritious foods you can eat as much as you want and feel full without feeling guilty! don’t get me wrong i have my fair share of “bad food” because we’re all human at the end of the day but as long as you are staying consistent with your routine those couple of indulgent meals shouldn’t affect you. i have been looking into counting macros and plan to start doing so very soon. i will keep you all updated on how it goes but in the mean time email me with any questions you have! have a great weekend loves. ❤️
“strive for progress, not perfection.” do something today that will help you tomorrow! whether that is working out or taking a step in the right direction by eating healthier, working on yourself is the best thing you can do. i’ve been getting so many questions pertaining to what i eat or how i achieved gaining healthy weight and the answer is FOOD. you cannot be afraid to eat if you are looking to achieve your fitness goals. once you are eating whole nutritious foods you can eat as much as you want and feel full without feeling guilty! don’t get me wrong i have my fair share of “bad food” because we’re all human at the end of the day but as long as you are staying consistent with your routine those couple of indulgent meals shouldn’t affect you. i have been looking into counting macros and plan to start doing so very soon. i will keep you all updated on how it goes but in the mean time email me with any questions you have! have a great weekend loves. ❤️
Photo à jeun ce matin 🙃
Aujourd'hui c'était legday avec squat en "lourd" (fin lourd pour moi lel). J'ai validé mon 4x6rep @62,5kg mais assez difficilement moi qui pensais le passer tranquille 🤷‍♀️
J'ai aussi recommencé à faire des assouplissements, je vais en faire pas mal pendant ces vacances car j'ai eu des douleurs pas tres cools avec le sumo deadlift ça m'a faite réagir 🙃(et meme pour un squat plus profond evidemment 🤓)
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#fitnessinspiration #fitnessgirl #fitnessaddict #fitfrenchies #fitgirl #shape #healthy #fit #fitness #musculation #deadlift #train #training #transformationtuesday #fitnessmotivation #french #teamshape #powerlifting #glutes #gluteworkout #bench #teamcamillesandro #deadlift #me #transformationtuesday #transformation #girl #lowikfitt #gymshark #legday
Photo à jeun ce matin 🙃 Aujourd'hui c'était legday avec squat en "lourd" (fin lourd pour moi lel). J'ai validé mon 4x6rep @62,5kg mais assez difficilement moi qui pensais le passer tranquille 🤷‍♀️ J'ai aussi recommencé à faire des assouplissements, je vais en faire pas mal pendant ces vacances car j'ai eu des douleurs pas tres cools avec le sumo deadlift ça m'a faite réagir 🙃(et meme pour un squat plus profond evidemment 🤓) - - - - - - - - - #fitnessinspiration  #fitnessgirl  #fitnessaddict  #fitfrenchies  #fitgirl  #shape  #healthy  #fit  #fitness  #musculation  #deadlift  #train  #training  #transformationtuesday  #fitnessmotivation  #french  #teamshape  #powerlifting  #glutes  #gluteworkout  #bench  #teamcamillesandro  #deadlift  #me  #transformationtuesday  #transformation  #girl  #lowikfitt  #gymshark  #legday 
@fitgirls_gallery -  Peach 🍑
📸 @carinnha_white
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For more: @luxurious_journal 🔥
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#fit #fitness #fitnessmodel #health #healthy #instahealth #workout #gym #squats  #photooftheday #bestoftheday #model  #beautiful #beach #squats #glutes #curves #gymaholic #peachy #gymlife #girlswholift #instafit #fitnessmotivation #fitspo #comment #legday #gymmotivation #girlswhosquat #booty #gymlove #legsfordays
@fitgirls_gallery - Peach 🍑 📸 @carinnha_white - For more: @luxurious_journal 🔥 ____________________________________________________ #fit  #fitness  #fitnessmodel  #health  #healthy  #instahealth  #workout  #gym  #squats  #photooftheday  #bestoftheday  #model  #beautiful  #beach  #squats  #glutes  #curves  #gymaholic  #peachy  #gymlife  #girlswholift  #instafit  #fitnessmotivation  #fitspo  #comment  #legday  #gymmotivation  #girlswhosquat  #booty  #gymlove  #legsfordays 
@ilanosh -  Winter at #Israel be like
@ilanosh - Winter at #Israel  be like
How to deal with food cravings?🍪🍩🍿 Something really important to most of us, especially with all the upcoming festivities😊
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My approach to craving something is to wait a little while to see if I’m still craving it👍 Sometimes those commercials just get to you, and turns out that you don’t even crave it a little while later!🙊 But, if I am still craving something .. I eat it, I enjoy it (this is very important!) and I get right back on track💪
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When having something that I crave, I try to make sure that it fits within my macro goals for the day (carbs, fats🥑 and protein in grams), but if that is not the case then I at least try to make sure that it fits within my daily caloric goal (maybe overshooting my fat targets, and not hitting my carbs for example)👌
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Having a positive relationship with food is important and fitting real cravings into my diet allows me to not binge later on. This is why I enjoy flexible dieting so much, being flexible with your diet makes it a sustainable (& enjoyable) lifestyle for me!🤗💛 @gainsbybrains
How to deal with food cravings?🍪🍩🍿 Something really important to most of us, especially with all the upcoming festivities😊 - My approach to craving something is to wait a little while to see if I’m still craving it👍 Sometimes those commercials just get to you, and turns out that you don’t even crave it a little while later!🙊 But, if I am still craving something .. I eat it, I enjoy it (this is very important!) and I get right back on track💪 - When having something that I crave, I try to make sure that it fits within my macro goals for the day (carbs, fats🥑 and protein in grams), but if that is not the case then I at least try to make sure that it fits within my daily caloric goal (maybe overshooting my fat targets, and not hitting my carbs for example)👌 - Having a positive relationship with food is important and fitting real cravings into my diet allows me to not binge later on. This is why I enjoy flexible dieting so much, being flexible with your diet makes it a sustainable (& enjoyable) lifestyle for me!🤗💛 @gainsbybrains
Amazing 😉
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For more: @luxurious_journal 🔥
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#fit #fitness #fitnessmodel #health #healthy #instahealth #workout #gym #squats  #photooftheday #bestoftheday #model  #beautiful #beach #squats #glutes #curves #gymaholic #peachy #gymlife #girlswholift #instafit #fitnessmotivation #fitspo #comment #legday #gymmotivation #girlswhosquat #booty #gymlove #legsfordays
Amazing 😉 - - 📸 tag model - For more: @luxurious_journal 🔥 - - ____________________________________________________ #fit  #fitness  #fitnessmodel  #health  #healthy  #instahealth  #workout  #gym  #squats  #photooftheday  #bestoftheday  #model  #beautiful  #beach  #squats  #glutes  #curves  #gymaholic  #peachy  #gymlife  #girlswholift  #instafit  #fitnessmotivation  #fitspo  #comment  #legday  #gymmotivation  #girlswhosquat  #booty  #gymlove  #legsfordays 
#flexfriday ❤
I'm feeling pretty ill with a headache, sore throat , blocked/ runny nose 💔 and atm im currently holding onto alot of water compared to usual but oh well 😋 
I hope everyones had a good week so far, im soo excited that there's no uni for a while( not that I go in much anyway) 😂🙈the only downside is that there's still loads of revision and catching up which needs to be done before I go back😴
#flexfriday  ❤ I'm feeling pretty ill with a headache, sore throat , blocked/ runny nose 💔 and atm im currently holding onto alot of water compared to usual but oh well 😋 I hope everyones had a good week so far, im soo excited that there's no uni for a while( not that I go in much anyway) 😂🙈the only downside is that there's still loads of revision and catching up which needs to be done before I go back😴
Always a pleasure shooting with @patortizphoto! Thank you for a super fun day!!
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#FitBodyFusion #TeamFitBodyFusion #IIFYM #Healthy #IIFYMGirls #BikiniCompetitor #FlexibleDieting #GetFit #Gym #NPCTexas #NPCBikini #FitForLife  #Glutes #FitLife #blackstonelabs #gogueart #jamimahood #lindsaydorman #tattoosbychar
I'm flexing on Friyay😜💪because I'm getting my 🔫🔫back 🙌😀great pump after today's arms workout and yesterday's rice noodles, wetabix and belvita 😛💪
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#6monthspostpartum  #fitmom 
#carbs #fitgirls #fit #fitspo #gymlife #girlsthatlift #gymgirl #gymmotivation #gymfreak #gym #girlswithmuscle #igfitness #fitnessmotivation #dedication #neverquit #nutrition #strong #gainz #abs #glutes #squats #training #workout #irishfitfam #ukfitfam #fitnesslifestyle #gymlifestyle #healthyliving
I'm flexing on Friyay😜💪because I'm getting my 🔫🔫back 🙌😀great pump after today's arms workout and yesterday's rice noodles, wetabix and belvita 😛💪 _________________________________________ #6monthspostpartum  #fitmom  #carbs  #fitgirls  #fit  #fitspo  #gymlife  #girlsthatlift  #gymgirl  #gymmotivation  #gymfreak  #gym  #girlswithmuscle  #igfitness  #fitnessmotivation  #dedication  #neverquit  #nutrition  #strong  #gainz  #abs  #glutes  #squats  #training  #workout  #irishfitfam  #ukfitfam  #fitnesslifestyle  #gymlifestyle  #healthyliving 
Feelin’ very wintery/Christmassy today in my berry coloured outfit 💅 
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....even though it is the colour I wear pretty much alllll my life 🙄 #berry4lfy 🍒
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#lifestyle #health #fitness #fitnessjourney #bikinifitness #female #nutrition #eatclean #macronutrition #iifym #lean #abs #shredded #girlswholift #strongissexy #fitfam #bodybuilding #glutes #liftheavy #gains #muscle #physique #gym #workouts #squats #legday #personaltrainer #motivation #dedication
Feelin’ very wintery/Christmassy today in my berry coloured outfit 💅 _ ....even though it is the colour I wear pretty much alllll my life 🙄 #berry4lfy  🍒 _ #lifestyle  #health  #fitness  #fitnessjourney  #bikinifitness  #female  #nutrition  #eatclean  #macronutrition  #iifym  #lean  #abs  #shredded  #girlswholift  #strongissexy  #fitfam  #bodybuilding  #glutes  #liftheavy  #gains  #muscle  #physique  #gym  #workouts  #squats  #legday  #personaltrainer  #motivation  #dedication 
Are legs and glutes going to be more of a focus for you this New Year?? .
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Us too! 🙋‍ Our #77DaysToFit Challenge workouts hit every muscle group, especially the legs and booty! They are killer workouts that WORK! You'll just have to try them out for yourself... 😉
www.77daystofit.com

#DynamicFitness #NewYearNewYou #77DaysToFitChallenge #LegDays #FitBody
If you need help finding the perfect Christmas gift for someone this year, @sugarbearhair has you covered! 🎁 #ad #sugarbearhair 🐻
If you need help finding the perfect Christmas gift for someone this year, @sugarbearhair has you covered! 🎁 #ad  #sugarbearhair  🐻
💎Leg Press Tips To Target The 🍑💎.
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Here's my top tips for working the glutes and hamstrings over the quads on the leg press! ⬇️⬇️⬇️⬇️⬇️.
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1️⃣ High and wide foot placement! 
2️⃣ Feet slightly turned to 10-2!
3️⃣ Focus on the mind to muscle connection through the whole movement try to keep the glutes engaged!
4️⃣ Contract the glutes and the bottom of the movement and really focus pushing away using the glute and pushing through your heels!
5️⃣ Go deep! Try to go as deep as your ROM will allow you! 
6️⃣ Super set the exercise with an isolation exercise e.g. Single leg lunge to really get the booty pumping!
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Let me know if you give any of these tips a go next booty day!
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@heroezgym
💎Leg Press Tips To Target The 🍑💎. . . . Here's my top tips for working the glutes and hamstrings over the quads on the leg press! ⬇️⬇️⬇️⬇️⬇️. . 1️⃣ High and wide foot placement! 2️⃣ Feet slightly turned to 10-2! 3️⃣ Focus on the mind to muscle connection through the whole movement try to keep the glutes engaged! 4️⃣ Contract the glutes and the bottom of the movement and really focus pushing away using the glute and pushing through your heels! 5️⃣ Go deep! Try to go as deep as your ROM will allow you! 6️⃣ Super set the exercise with an isolation exercise e.g. Single leg lunge to really get the booty pumping! . . Let me know if you give any of these tips a go next booty day! . . @heroezgym
Friday Handstands 🤸🏼‍♀️
This photo was taken at the perfect moment making me look like I can actually handstand. This photo is a lie. I’m shit at handstands. #mylifeisalie #whoevenami
Friday Handstands 🤸🏼‍♀️ This photo was taken at the perfect moment making me look like I can actually handstand. This photo is a lie. I’m shit at handstands. #mylifeisalie  #whoevenami 
Build-bigger-glutes-season has started! And I’m more than ready for it😜🍑💥
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#glutes #glutebuilding #sannemose #teamlimitless #progress #offseason #buildbiggerglutes #training #selfie #motivation #motivated #inspiration #personaltrainer #workout #weekend
Back on home turf and made the most of having a session to myself. No recording for on here or YouTube - just focusing on me 😌.
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Off to Birmingham bright and early tomorrow to hang with some of the @gymshark crew and enjoy some festivities 🦈🎄
Back on home turf and made the most of having a session to myself. No recording for on here or YouTube - just focusing on me 😌. . Off to Birmingham bright and early tomorrow to hang with some of the @gymshark crew and enjoy some festivities 🦈🎄
Do not over complicate things when you first start lifting weights ladies

Sticking with the basics with pair of dumbbells will help you build confidence, perfect form, and get stronger.

Try these six essential movements for a full body lifting session.

1️⃣ Goblet Squat
2️⃣Seated Shoulder Press
3️⃣Romanian Deadlift
4️⃣Single Arm Dumbbell Row
5️⃣Chest Press
6️⃣Glute Bridge

Enjoy😘
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#workouttips #glutes #girlswithmuscle #confidence #womenfit #girlswholift #trainlikeagirl #fitnesslove #bossgirls #gymlife #gymgirls #bbg #bbgcommunity #fitnessaddict #womenlift #fitnesstips  #pumpingiron #challenge #monsterwalks  #gluteworkout #fitnessmom #liftingweights #liftlikeaboss #gluteactivation #glutes
#bodyweight #girlgains #strongnotskinny #fitmom #self
Do not over complicate things when you first start lifting weights ladies Sticking with the basics with pair of dumbbells will help you build confidence, perfect form, and get stronger. Try these six essential movements for a full body lifting session. 1️⃣ Goblet Squat 2️⃣Seated Shoulder Press 3️⃣Romanian Deadlift 4️⃣Single Arm Dumbbell Row 5️⃣Chest Press 6️⃣Glute Bridge Enjoy😘 . . . . #workouttips  #glutes  #girlswithmuscle  #confidence  #womenfit  #girlswholift  #trainlikeagirl  #fitnesslove  #bossgirls  #gymlife  #gymgirls  #bbg  #bbgcommunity  #fitnessaddict  #womenlift  #fitnesstips  #pumpingiron  #challenge  #monsterwalks  #gluteworkout  #fitnessmom  #liftingweights  #liftlikeaboss  #gluteactivation  #glutes  #bodyweight  #girlgains  #strongnotskinny  #fitmom  #self 
1 or 2? 🙄

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_ ➡@itscourtneyallegra 💓
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#fit #fitness #fitnessmodel #health #healthy #instahealth #workout #gym #squats  #photooftheday #bestoftheday #model  #beautiful #beach #squats #glutes #curves #gymaholic #peachy #gymlife #girlswholift #instafit #fitnessmotivation #fitspo #comment #legday #gymmotivation #girlswhosquat #booty #gymlove #legsfordays
1 or 2? 🙄 _ _ _ ➡@itscourtneyallegra 💓 ➡@itscourtneyallegra 💞 - - ____________________________________________________ #fit  #fitness  #fitnessmodel  #health  #healthy  #instahealth  #workout  #gym  #squats   #photooftheday  #bestoftheday  #model   #beautiful  #beach  #squats  #glutes  #curves  #gymaholic  #peachy  #gymlife  #girlswholift  #instafit  #fitnessmotivation  #fitspo  #comment  #legday  #gymmotivation  #girlswhosquat  #booty  #gymlove  #legsfordays