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Open till 8pm this evening !
#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!
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 🔻🔻
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
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 🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑
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. ❤️
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
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😴
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 🍑💎.
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!
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
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 🦈🎄