an online Instagram web viewer

#quadsfordays medias

Photos

Hard work💦 #workout #quadsfordays #arms #fitness
Soccer Balance Training
———-
I always try to incorporate sport specific tasks and here are two balance exercises from @dr.nicolept for soccer players. I always spend time working on balance for my patients recovering from injury/surgeries.
———-
Here is @swtp3a working on her balance as she works her way back to kill it in college soccer next fall.
1️⃣ Single leg balance with ball kick - this adds a dynamic aspect to single leg balance as well as help the athletes regain some touch on the ball.
2️⃣ Single leg landing after kick - this exercise mimics kicking a soccer ball as well as the landing component. As she gets stronger and more comfortable the kick can be faster which will make the landing more challenging as well. This was her first day doing this and there is definite room for progress but we will keep putting in the work.
Soccer Balance Training ———- I always try to incorporate sport specific tasks and here are two balance exercises from @dr.nicolept for soccer players. I always spend time working on balance for my patients recovering from injury/surgeries. ———- Here is @swtp3a working on her balance as she works her way back to kill it in college soccer next fall. 1️⃣ Single leg balance with ball kick - this adds a dynamic aspect to single leg balance as well as help the athletes regain some touch on the ball. 2️⃣ Single leg landing after kick - this exercise mimics kicking a soccer ball as well as the landing component. As she gets stronger and more comfortable the kick can be faster which will make the landing more challenging as well. This was her first day doing this and there is definite room for progress but we will keep putting in the work.
Jaja. Ik weet dat er maar 3x2 130kg in mn schema stond. Maar ik wilde gewoon heel graag die 140 even doen. Ik voelde me super goed en was nieuwsgierig of deze ook zo soepel zou voelen. Well check ennuhhh sorry Jordi 😂✔
Jaja. Ik weet dat er maar 3x2 130kg in mn schema stond. Maar ik wilde gewoon heel graag die 140 even doen. Ik voelde me super goed en was nieuwsgierig of deze ook zo soepel zou voelen. Well check ennuhhh sorry Jordi 😂✔
•it's  you against yourself•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•

#musclebuilding#quads#quadsfordays#legday#girlswholift#girlswholiftheavy#girlpower#gym#fitness#motivation#womensbest#planetfitness#training#legdaysmyfavday#gains#strongoverskinny
Deadlift 500. Squat 320 5x5. Leg Raises 5x15. Today was a milestone back up to 5hundo on Deadlift and it feels good. #deadlift #deadlift500 #coventionaldeadlift #deadliftform #deadlifttechnique #squats #glutes #gluteworkout #butt #quads #quadsfordays #hamstrings #booty🍑 #bootyfordays #bootyyy #bootyfull #bootyworkout #buttworkout @savage.tacticians @skull_smash_ammonia @handarmorchalk @innovative_sports @clubfitness.us @dfmtraining
Early Stage Jumping
————
This is a quick video on how to introduce single leg jumping which can be a challenging task for patients who underwent surgery or suffered a lower extremity injury. Due to muscle atrophy following surgery/injury, the quad may not be ready to take on the load of jumping. This can also be use to reduce fear of single leg jumping/landing for the first time after an injury.
————
I like using a band to off load some of the persons body weight to allow for jumping without pain or discomfort. I have them start with very small hops and gradually increase the jump height, eventually eliminating the band all together.
————-
@swtp3a always comes in and works hard, we’re getting her ready for her first soccer season in college. Always appreciative of my athletes who come in motivated and ready to put in the work.
Early Stage Jumping ———— This is a quick video on how to introduce single leg jumping which can be a challenging task for patients who underwent surgery or suffered a lower extremity injury. Due to muscle atrophy following surgery/injury, the quad may not be ready to take on the load of jumping. This can also be use to reduce fear of single leg jumping/landing for the first time after an injury. ———— I like using a band to off load some of the persons body weight to allow for jumping without pain or discomfort. I have them start with very small hops and gradually increase the jump height, eventually eliminating the band all together. ————- @swtp3a always comes in and works hard, we’re getting her ready for her first soccer season in college. Always appreciative of my athletes who come in motivated and ready to put in the work.
First session back after a week off due to illness .. man it feels good. I hate not been able to train, it makes me ever so cranky ! #girlswhotrain #gymlife #gymtime #gymselfie #gymbunny #🐰 #quadsfordays
Today my legs pressed a new personal record of 130lbs. All the months of work with a personal trainer @shawnlewisfit paid off because now I can train myself. My legs just keep getting stronger. I can feel and see large muscles around my knees that used to not be there only 11 months ago. Happy Friday y’all! 😬💪🏼🏃🏻‍♀️👟🦄🐉🐉💥🔥🏋🏻‍♀️💯😎☀️#fit #fitness #fitnessmotivation #fitgirl #fitnessjourney #stayfit #legsday #quads #quadsquad #quadsfordays #strong #stronger #better #faster #harder #trainhard #workhard #lookgood #feelgreat #enjoylife #simplethings #eatyourveggies #eatright #diet #nutrition #beyourbest #achieve #improve #loveyourself #beablessing
Today my legs pressed a new personal record of 130lbs. All the months of work with a personal trainer @shawnlewisfit paid off because now I can train myself. My legs just keep getting stronger. I can feel and see large muscles around my knees that used to not be there only 11 months ago. Happy Friday y’all! 😬💪🏼🏃🏻‍♀️👟🦄🐉🐉💥🔥🏋🏻‍♀️💯😎☀️#fit  #fitness  #fitnessmotivation  #fitgirl  #fitnessjourney  #stayfit  #legsday  #quads  #quadsquad  #quadsfordays  #strong  #stronger  #better  #faster  #harder  #trainhard  #workhard  #lookgood  #feelgreat  #enjoylife  #simplethings  #eatyourveggies  #eatright  #diet  #nutrition  #beyourbest  #achieve  #improve  #loveyourself  #beablessing 
Walk in strong, crawl out stronger #quadsfordays
My 50th #marathon in as many weeks and my first ever marathon victory. .
.
.
#running #runner #fitness #workout #training #run #runitfast #fitfluential #trailrunning #speed #quadsfordays #quadsofinstagram #quads #atmrunning #Rwrunclub #runnerclick
Booty gains and leg gains starting to show 😍 #progressnotperfection #bootygoals #quadsfordays #figurecompetitor @body_by_xenia
Attempting to grow a balanced physique: so high volume leg day it is. Cuz well you see why. #quadsfordays 
WORK OUT:
1. Squats high rep heavy 4x15 (i use 225lb) 
2. Leg extension 4 till failure 
3. Hack squats 3x15 superset with bodyweight sissy squat

4. Burn out bosu jump squats 3 sets. 
#shoulderday #20weeksout #fit #fitfam #fitness #girlswholift #womenwholift #womenwholift #powerlifting #policewomen #womensphysique #bodybuilding #emeraldcup #wpd #npc #workout #workhard #legday #quads
Attempting to grow a balanced physique: so high volume leg day it is. Cuz well you see why. #quadsfordays  WORK OUT: 1. Squats high rep heavy 4x15 (i use 225lb) 2. Leg extension 4 till failure 3. Hack squats 3x15 superset with bodyweight sissy squat 4. Burn out bosu jump squats 3 sets. #shoulderday  #20weeksout  #fit  #fitfam  #fitness  #girlswholift  #womenwholift  #womenwholift  #powerlifting  #policewomen  #womensphysique  #bodybuilding  #emeraldcup  #wpd  #npc  #workout  #workhard  #legday  #quads 
@feyginfoto GRAFTING ON HIS LOWER BODY STRENGTH. 2 1/2 weeks in 5 days a week + 1 boxing session with @ranijalomo. Big boys got  goals and he's bang on track. Everyday he logs his food, everyday he stays focused on his target, everyday he's winning! Well, until cardio, then he gets all the way fucked up!!! Stay tuned for the pre and post pictures. PROGRAM YOUR SHIT!! .
.#chicagostrength #om_strength_stretch #om_strength #reachfieldhouse 
#chicagotrainer #chicagofitness 
#chicagopersonaltrainer #eatsleepconquerrepeat #squatlife #sledpush 
#strengthcoach #sledpushes #coretraining #coreworkouts #chicagopersonaltraining #trainsmart #trainsmarter #quadsfordays #quadsonfire #hamstrings 
#functionalfitness
@feyginfoto GRAFTING ON HIS LOWER BODY STRENGTH. 2 1/2 weeks in 5 days a week + 1 boxing session with @ranijalomo. Big boys got goals and he's bang on track. Everyday he logs his food, everyday he stays focused on his target, everyday he's winning! Well, until cardio, then he gets all the way fucked up!!! Stay tuned for the pre and post pictures. PROGRAM YOUR SHIT!! . .#chicagostrength  #om_strength_stretch  #om_strength  #reachfieldhouse  #chicagotrainer  #chicagofitness  #chicagopersonaltrainer  #eatsleepconquerrepeat  #squatlife  #sledpush  #strengthcoach  #sledpushes  #coretraining  #coreworkouts  #chicagopersonaltraining  #trainsmart  #trainsmarter  #quadsfordays  #quadsonfire  #hamstrings  #functionalfitness 
Walk in strong, crawl out stronger #quadsfordays
#Repost @brigittegoudz (@get_repost)
・・・
Don't fear failure. Fear being in the exact same place next year as you are today. 👊🏽-
•
Shorts: @violatethedresscode -
Powered by: @granitesupplements -
Fueled by: @nutrichefnyc - #flexfriday #quadsfordays
#Repost  @brigittegoudz (@get_repost) ・・・ Don't fear failure. Fear being in the exact same place next year as you are today. 👊🏽- • Shorts: @violatethedresscode - Powered by: @granitesupplements - Fueled by: @nutrichefnyc - #flexfriday  #quadsfordays 
Hard work💦 #workout #quadsfordays #arms #fitness
Owww, my legs are JellO!! Hello 🤓 My name is John and I like to lift. Lifting is my favorite...so is coffee... And donuts... Annnnnd ice cream 🏋☕️🍦🍩🍪 Had a great squat day and an awesome workout over all. I'll load up the vids when I get a chance. Hope you're ready. 😉 Watch your eyes.
#happythursday 
#fitness #fitdad #fitdadsofig #dadsthatlift #fitfam #fitspo #lifespo #nutrition #natural #rhb #healthylifestyle #happyfriday #lifestyle #selfie #ripped #shredded #iifym #carbcycling #gorgeous #flexibledieting #bodybuilding #powerlifting #abs #bodybuildingcom #squats #ass #trainer #legday #quadsfordays
Owww, my legs are JellO!! Hello 🤓 My name is John and I like to lift. Lifting is my favorite...so is coffee... And donuts... Annnnnd ice cream 🏋☕️🍦🍩🍪 Had a great squat day and an awesome workout over all. I'll load up the vids when I get a chance. Hope you're ready. 😉 Watch your eyes. #happythursday  #fitness  #fitdad  #fitdadsofig  #dadsthatlift  #fitfam  #fitspo  #lifespo  #nutrition  #natural  #rhb  #healthylifestyle  #happyfriday  #lifestyle  #selfie  #ripped  #shredded  #iifym  #carbcycling  #gorgeous  #flexibledieting  #bodybuilding  #powerlifting  #abs  #bodybuildingcom  #squats  #ass  #trainer  #legday  #quadsfordays 
‼️PLEASE TAKE A MINUTE TO READ‼️
-
🌨So ive  gotten a few messages from women saying that I’m so lucky to be able to hit the gym whenever I want even though I have two kids. That I’m so lucky to have “bounced back” after kids. It’s so easy to look at someone’s Instagram posts and make the assumption that they have it easy. One snapshot in time never tells the whole story. -
-
💜We look at what others are doing and wish we were doing that too Orrr we scoff at what they’re doing and judge them, and see ourselves as better. One makes us feel bad, the other makes us feel superior.
Neither makes us happy!
-
🧡What you don’t see is me paying way more for my gym so that I’m able to go whenever I have time too because life with kids is extremely unpredictable
. -
🌚What you don’t see is me driving to the gym at 11 p.m after a long morning of running errands with my 3-year-old ,then rushing to get janelys from her school to drop them off, then rushing to work and then heading to the gym afterward even though I’m tired af. -
-
😴What you didn’t see was me staying up until 4a.m when I was studying for my exam night after night and barely making it through the day. -
-
💙Moral of this story is that nothing is ever as perfect as YOUR MIND makes it out to be.
-
Any comparison between you and another person is like comparing 🍎apples to 🍊oranges. They aren’t living your life, you are. Therefore, you should expect the results to be completely different.
-
Don’t compare my TWO years of hard work and failures to your beginning. ❤️
-
potd📷 #goalgetter #fitspirational #fitspired #fitmumsofig #fitmums #fitmomsofig #fitspire #progresspic #progressnotperfection #progressphoto #gymtherapy #gymselfie  #fitnessmom #fitfamfood #fitjourney #quadsonfire #instafitness #gainzville #cpt #goalgetters #workharder #fitmotivation #legworkout #quadsfordays #legsfordays #thursdaygrind #flexfridays #momswithmuscles #fitnessfriday
‼️PLEASE TAKE A MINUTE TO READ‼️ - 🌨So ive gotten a few messages from women saying that I’m so lucky to be able to hit the gym whenever I want even though I have two kids. That I’m so lucky to have “bounced back” after kids. It’s so easy to look at someone’s Instagram posts and make the assumption that they have it easy. One snapshot in time never tells the whole story. - - 💜We look at what others are doing and wish we were doing that too Orrr we scoff at what they’re doing and judge them, and see ourselves as better. One makes us feel bad, the other makes us feel superior. Neither makes us happy! - 🧡What you don’t see is me paying way more for my gym so that I’m able to go whenever I have time too because life with kids is extremely unpredictable . - 🌚What you don’t see is me driving to the gym at 11 p.m after a long morning of running errands with my 3-year-old ,then rushing to get janelys from her school to drop them off, then rushing to work and then heading to the gym afterward even though I’m tired af. - - 😴What you didn’t see was me staying up until 4a.m when I was studying for my exam night after night and barely making it through the day. - - 💙Moral of this story is that nothing is ever as perfect as YOUR MIND makes it out to be. - Any comparison between you and another person is like comparing 🍎apples to 🍊oranges. They aren’t living your life, you are. Therefore, you should expect the results to be completely different. - Don’t compare my TWO years of hard work and failures to your beginning. ❤️ - potd📷 #goalgetter  #fitspirational  #fitspired  #fitmumsofig  #fitmums  #fitmomsofig  #fitspire  #progresspic  #progressnotperfection  #progressphoto  #gymtherapy  #gymselfie  #fitnessmom  #fitfamfood  #fitjourney  #quadsonfire  #instafitness  #gainzville  #cpt  #goalgetters  #workharder  #fitmotivation  #legworkout  #quadsfordays  #legsfordays  #thursdaygrind  #flexfridays  #momswithmuscles  #fitnessfriday 
•it's  you against yourself•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•

#musclebuilding#quads#quadsfordays#legday#girlswholift#girlswholiftheavy#girlpower#gym#fitness#motivation#womensbest#planetfitness#training#legdaysmyfavday#gains#strongoverskinny
Reverse hack squat 🔥 (I spent majority of workout on this machine today.) 2 sets for reps, sets 3 and 4 SLOW meticulous and HEAVY, sets 5 and 6 drop. 🔥 (Staple exercise for overall leg development and core engagement. ) +QUADS!!! #reversehacksquat #reps #fierce #femalebodybuilder #imgoingtobeme #npcfigure #showprep2018 #buildlegs #quadsfordays #strengthtraining #squats #physique #amaambassador #legday #fitness #fitspo #athlete #personaltrainer #bodybuilding
Reverse hack squat 🔥 (I spent majority of workout on this machine today.) 2 sets for reps, sets 3 and 4 SLOW meticulous and HEAVY, sets 5 and 6 drop. 🔥 (Staple exercise for overall leg development and core engagement. ) +QUADS!!! #reversehacksquat  #reps  #fierce  #femalebodybuilder  #imgoingtobeme  #npcfigure  #showprep2018  #buildlegs  #quadsfordays  #strengthtraining  #squats  #physique  #amaambassador  #legday  #fitness  #fitspo  #athlete  #personaltrainer  #bodybuilding 
When training in the winter wearing two jumpers is essential ❄️
When training in the winter wearing two jumpers is essential ❄️
Excited is an understatement!! Go check out this amazing write up by @fatgirlnmotion!! We’re glad you could make the event and look forward to your presence at many more!! -
-
https://fatgirlnmotion.com/2017/12/15/esquire-meals-presents-dine/
-
-
Esquire Meals....check it out:
www.esquiremeals.com
info@esquiremeals.com

#10orunder #leanliferevolution #Smash31 #LLR #noexcuses #noregrets #fitness #healthisyourgreatestwealth #goalcrusher #getinshape #weightloss #calorieburn #fat2fit #physique #mindsetiseverything #Baltimore #DMV #FueledbyEsquireMeals #quadsfordays  #youonlygetonelife #fearthebeard #MealPrep #Nutrition #GymRats #HealthyLiving #HealthyMeals#MealPlans #Baltimore #DMV #DC#BlackMenRun
Excited is an understatement!! Go check out this amazing write up by @fatgirlnmotion!! We’re glad you could make the event and look forward to your presence at many more!! - - https://fatgirlnmotion.com/2017/12/15/esquire-meals-presents-dine/ - - Esquire Meals....check it out: www.esquiremeals.com info@esquiremeals.com #10orunder  #leanliferevolution  #Smash31  #LLR  #noexcuses  #noregrets  #fitness  #healthisyourgreatestwealth  #goalcrusher  #getinshape  #weightloss  #calorieburn  #fat2fit  #physique  #mindsetiseverything  #Baltimore  #DMV  #FueledbyEsquireMeals  #quadsfordays  #youonlygetonelife  #fearthebeard  #MealPrep  #Nutrition  #GymRats  #HealthyLiving  #HealthyMeals #MealPlans  #Baltimore  #DMV  #DC #BlackMenRun 
First session back after a week off due to illness .. man it feels good. I hate not been able to train, it makes me ever so cranky ! #girlswhotrain #gymlife #gymtime #gymselfie #gymbunny #🐰 #quadsfordays
10 weeks out From My competition and I'm feeling stronger than ever, practicing Competition squat with 425 feeling confident and Motivated 💪 @blue_asmr #power #powerhouse #powerlifting #lifting #liftingweights #weight #weights #weightlifting #squat #squatsquad #squats #quads #quadsfordays #saiyan #saiyans #blacksaiyans
Since I supposedly don’t train my legs figured I’d post them anyways 😜
Since I supposedly don’t train my legs figured I’d post them anyways 😜
Enough winter fluff I’m ready to see some cuts 🔪🔪🔪
Enough winter fluff I’m ready to see some cuts 🔪🔪🔪
Soccer Balance Training
———-
I always try to incorporate sport specific tasks and here are two balance exercises from @dr.nicolept for soccer players. I always spend time working on balance for my patients recovering from injury/surgeries.
———-
Here is @swtp3a working on her balance as she works her way back to kill it in college soccer next fall.
1️⃣ Single leg balance with ball kick - this adds a dynamic aspect to single leg balance as well as help the athletes regain some touch on the ball.
2️⃣ Single leg landing after kick - this exercise mimics kicking a soccer ball as well as the landing component. As she gets stronger and more comfortable the kick can be faster which will make the landing more challenging as well. This was her first day doing this and there is definite room for progress but we will keep putting in the work.
Soccer Balance Training ———- I always try to incorporate sport specific tasks and here are two balance exercises from @dr.nicolept for soccer players. I always spend time working on balance for my patients recovering from injury/surgeries. ———- Here is @swtp3a working on her balance as she works her way back to kill it in college soccer next fall. 1️⃣ Single leg balance with ball kick - this adds a dynamic aspect to single leg balance as well as help the athletes regain some touch on the ball. 2️⃣ Single leg landing after kick - this exercise mimics kicking a soccer ball as well as the landing component. As she gets stronger and more comfortable the kick can be faster which will make the landing more challenging as well. This was her first day doing this and there is definite room for progress but we will keep putting in the work.
Belly before the bloat from all of the food I’m gonna eat this weekend🍽🎄 #holidayfeastingbegins .
.
.
#fitgirls #fitness #fitgirlseat #quadsfordays #fitforwinter #holidayparty #christmascountdown #foodfordays #hotbodyyearround #fitforlife #weekend #fitspo #workoutmotivation #wemadeitfit
My type of Christmas jumper😅😈 #christmasjumper #quadsfordays
#flexfriday post legs
When your face matches your top 👌🏻
Today's workout definitely made up for Wednesdays, I'm weak rn.
I've been working on getting my strength up lately but I decided to go in and just do high reps/high sets of everything and ended up finishing with bodyweight lunges till failure.
Currently in bed with a cup of tea & a book, looks like I'll not be moving for the rest of the day.
#flexfriday  post legs When your face matches your top 👌🏻 Today's workout definitely made up for Wednesdays, I'm weak rn. I've been working on getting my strength up lately but I decided to go in and just do high reps/high sets of everything and ended up finishing with bodyweight lunges till failure. Currently in bed with a cup of tea & a book, looks like I'll not be moving for the rest of the day.
Today my legs pressed a new personal record of 130lbs. All the months of work with a personal trainer @shawnlewisfit paid off because now I can train myself. My legs just keep getting stronger. I can feel and see large muscles around my knees that used to not be there only 11 months ago. Happy Friday y’all! 😬💪🏼🏃🏻‍♀️👟🦄🐉🐉💥🔥🏋🏻‍♀️💯😎☀️#fit #fitness #fitnessmotivation #fitgirl #fitnessjourney #stayfit #legsday #quads #quadsquad #quadsfordays #strong #stronger #better #faster #harder #trainhard #workhard #lookgood #feelgreat #enjoylife #simplethings #eatyourveggies #eatright #diet #nutrition #beyourbest #achieve #improve #loveyourself #beablessing
Today my legs pressed a new personal record of 130lbs. All the months of work with a personal trainer @shawnlewisfit paid off because now I can train myself. My legs just keep getting stronger. I can feel and see large muscles around my knees that used to not be there only 11 months ago. Happy Friday y’all! 😬💪🏼🏃🏻‍♀️👟🦄🐉🐉💥🔥🏋🏻‍♀️💯😎☀️#fit  #fitness  #fitnessmotivation  #fitgirl  #fitnessjourney  #stayfit  #legsday  #quads  #quadsquad  #quadsfordays  #strong  #stronger  #better  #faster  #harder  #trainhard  #workhard  #lookgood  #feelgreat  #enjoylife  #simplethings  #eatyourveggies  #eatright  #diet  #nutrition  #beyourbest  #achieve  #improve  #loveyourself  #beablessing 
Day dreaming about my swag coming in. Lol
👽🎋🔎☎
@teamshatterboo_710 ❤👌 💛💛💛💛💛✅
#Crevanapproves🐾
#huntingforquads #onlinecanadadispensary #thompsoncaribouconcentrates #jointhesquad #tccswag #cannafam #quadsfordays ⛽🔥🔥🔥🔥 #loyaltotheoil #patientsoverprofits
My legs used to be my biggest weakness, now they’re just the biggest. Train the fuck outta your weakness!! It’ll become your strength #motivation #fitness #quadsfordays #sixpack #bodybuilding #muscles #legs
GIMME!! Heaven on a plate and you can have some too!! Get your orders in so you don’t miss out!
-
-
-
Esquire Meals....check it out:
www.esquiremeals.com
info@esquiremeals.com

#10orunder #leanliferevolution #Smash31 #LLR #noexcuses #noregrets #fitness #healthisyourgreatestwealth #goalcrusher #getinshape #weightloss #calorieburn #fat2fit #physique #mindsetiseverything #Baltimore #DMV #FueledbyEsquireMeals #quadsfordays  #youonlygetonelife #fearthebeard #MealPrep #Nutrition #GymRats #HealthyLiving #HealthyMeals#MealPlans #Baltimore #DMV #DC#BlackMenRun
GIMME!! Heaven on a plate and you can have some too!! Get your orders in so you don’t miss out! - - - Esquire Meals....check it out: www.esquiremeals.com info@esquiremeals.com #10orunder  #leanliferevolution  #Smash31  #LLR  #noexcuses  #noregrets  #fitness  #healthisyourgreatestwealth  #goalcrusher  #getinshape  #weightloss  #calorieburn  #fat2fit  #physique  #mindsetiseverything  #Baltimore  #DMV  #FueledbyEsquireMeals  #quadsfordays  #youonlygetonelife  #fearthebeard  #MealPrep  #Nutrition  #GymRats  #HealthyLiving  #HealthyMeals #MealPlans  #Baltimore  #DMV  #DC #BlackMenRun 
6 x 3 at 90kg for @kerseiiiin at @puregymfinspk this morning ✌🏽 #missionmachine #ohmyquad
Last time I ran a mile race on a horrendous course with like 47 turns on it. Still garnered a 5:25 which is hardly wonderful but not bad for a marathoner. .
.
.
#running #runner #fitness #workout #training #run #runitfast #fitfluential #trailrunning #speed #quadsfordays #quadsofinstagram #quads #atmrunning #Rwrunclub #runnerclick
Feeling very fortunate to have been apart of the shoot for @missinglinkca with @paparazziontherun 🤗
•••••••••••••••••••••🚴🚴🚴🚴🚴•••••••••••••••••
His product is awesome and super comfy! 
I may even take up cycling 😝😂
#missinglink #missinglinkca #paparazziontherun •
•
•
•
•
•
•
•
•
#cycling #cyclingapparel #perthcycling #lycra #cyclingkit #cycle #productlaunch #photoshoot #fit #fitness #instafit #quadsfordays #sockmodel 😂 #perthfitfam #dennistan #dennistancreative #freshkit #fitchick #boss #bossgirls #strength #bike #allthekit #fitnessshoot #fitnessmodel #iwanttoridemybicycle #fitbody
Feeling very fortunate to have been apart of the shoot for @missinglinkca with @paparazziontherun 🤗 •••••••••••••••••••••🚴🚴🚴🚴🚴••••••••••••••••• His product is awesome and super comfy! I may even take up cycling 😝😂 #missinglink  #missinglinkca  #paparazziontherun  • • • • • • • • • #cycling  #cyclingapparel  #perthcycling  #lycra  #cyclingkit  #cycle  #productlaunch  #photoshoot  #fit  #fitness  #instafit  #quadsfordays  #sockmodel  😂 #perthfitfam  #dennistan  #dennistancreative  #freshkit  #fitchick  #boss  #bossgirls  #strength  #bike  #allthekit  #fitnessshoot  #fitnessmodel  #iwanttoridemybicycle  #fitbody 
It’s finally #weekend in #saudiarabia baby!! Awesome night out with some very sexy people, not enough sleep, but feeling #amazing !! Haven’t touched any alcohol for #1month and I’m still #outpartying the youngsters!! #clowningaround #onthewaytothegym #9amlegs #legday #quadsfordays #livingmybestlife #trainlikeabeast #beastmode #comeonbeautyitstimetobeast #girlswithmuscle #chickswholift #squatquads
Feed me more🍔

Averaging 126-127 lbs right now, while increasing my calories every week or 2. After spending many months of 2017 being in a consistent deficit, it definitely feels nice to be moving my food intake in the other direction now💪🏼
#strongstyleathletics
Feed me more🍔 Averaging 126-127 lbs right now, while increasing my calories every week or 2. After spending many months of 2017 being in a consistent deficit, it definitely feels nice to be moving my food intake in the other direction now💪🏼 #strongstyleathletics 
This is my "I'm exhausted from a long days work with clients, limited calories, and 2 workouts today" look. Yes that's a piercing 😛 
Owww, my legs are JellO!! #hello 🤓 My name is John and I like to lift. Lifting is my favorite...so is coffee... And donuts... Annnnnd ice cream 🏋☕️🍦🍩🍪 Had a great squat day and an awesome workout over all. I'll load up the vids when I get a chance. Hope you're ready. 😉
#happythursday 
#fitness #fitdad #fitdadsofig #dadsthatlift #fitfam #fitspo #lifespo #nutrition #natural #rhb #healthylifestyle #lifestyle #selfie #ripped #shredded #iifym #carbcycling #gorgeous #flexibledieting #bodybuilding #powerlifting #abs #bodybuildingcom #squats #ass #trainer #legday #quadsfordays
This is my "I'm exhausted from a long days work with clients, limited calories, and 2 workouts today" look. Yes that's a piercing 😛 Owww, my legs are JellO!! #hello  🤓 My name is John and I like to lift. Lifting is my favorite...so is coffee... And donuts... Annnnnd ice cream 🏋☕️🍦🍩🍪 Had a great squat day and an awesome workout over all. I'll load up the vids when I get a chance. Hope you're ready. 😉 #happythursday  #fitness  #fitdad  #fitdadsofig  #dadsthatlift  #fitfam  #fitspo  #lifespo  #nutrition  #natural  #rhb  #healthylifestyle  #lifestyle  #selfie  #ripped  #shredded  #iifym  #carbcycling  #gorgeous  #flexibledieting  #bodybuilding  #powerlifting  #abs  #bodybuildingcom  #squats  #ass  #trainer  #legday  #quadsfordays 
First off I want to say this was really hard for me to post so please no hate ✌️
This year has been super hard on me, with both personal issues among with starting a new amazing job that unfortunately requires ridiculous shift work and travel- I began falling out of routine and slipping up on my food and fitness and before I knew it I managed to put on a whopping 22kg in 3 months!! 😱😱😱
This killed me inside knowing I let myself get to this stage and I have never felt so disgusted or upset with myself - it took a toll mentally and I thought eh stuff it what's the point in caring anymore... But my close loved ones around me helped and I'm so glad my gorgeous best friend @hayleighlouise3 and partner in crime @ryan_newcombe_ encouraged me to take on this challenge to get me back on track!

Stoked with my results so far, still not where I wish to be but life can only get better from here!!💪 Remember if you're feeling down about any issues speak to those you love!💕 #asnerina #nutrition #weightlossjourney #newbodywhodis #fitness #asnchallenger #asn60dayrippedchallenge #summerbody #fitnessmotivation #bringonsummer #quadsfordays
First off I want to say this was really hard for me to post so please no hate ✌️ This year has been super hard on me, with both personal issues among with starting a new amazing job that unfortunately requires ridiculous shift work and travel- I began falling out of routine and slipping up on my food and fitness and before I knew it I managed to put on a whopping 22kg in 3 months!! 😱😱😱 This killed me inside knowing I let myself get to this stage and I have never felt so disgusted or upset with myself - it took a toll mentally and I thought eh stuff it what's the point in caring anymore... But my close loved ones around me helped and I'm so glad my gorgeous best friend @hayleighlouise3 and partner in crime @ryan_newcombe_ encouraged me to take on this challenge to get me back on track! Stoked with my results so far, still not where I wish to be but life can only get better from here!!💪 Remember if you're feeling down about any issues speak to those you love!💕 #asnerina  #nutrition  #weightlossjourney  #newbodywhodis  #fitness  #asnchallenger  #asn60dayrippedchallenge  #summerbody  #fitnessmotivation  #bringonsummer  #quadsfordays 
Leg day was a success! HMU for workouts 🏋🏽‍♀️🏋🏽‍♂️ and meal plans 🥘! Don’t be shy, get a jump start in your New Years Resolution! 💪🏽🤔👍🏽 #legday #killedit #quadsfordays #personaltrainer #aou #aoufitness #entrepreneur #itsajourney #askme #trusttheprocess #inspire #motivate #motivation #fitness
Wore a long sleeve shirt because the Canadians were. Too damn hot. What were they thinking? .
.
.
#running #runner #fitness #workout #training #run #runitfast #fitfluential #trailrunning #speed #quadsfordays #quadsofinstagram #quads #atmrunning #Rwrunclub #runnerclick
😍When your new workout pants make dem quads stand out even more. #howisthispossible #quadsfordays #workoutgear #liftforcurves
@ptulaactive leggings 10/10 👌🏼another great workout tonight ☺️
#ptulaactive #ptulafamily
Leg day 🏋🏻‍♀️ getting stronger and building up my weight slowly 💪🏼 📸 @stick2307 @genfittraining #legday #legpress #weighttraining #gym #gymvideos #echtapparel #quadsfordays #glutesonfire
Okay. So. Sometimes Old Kate emerges from inside of New Kate... I should have been flattered, but originally, I was not...
As I walk by a couple of chicks working out (not actually, they were hangin out mostly) and they’re clearly talking about me.. here’s what I heard... Girls- “*whisper*whisper* her legs! She’s done leg day before! Massive!”
I kept on walking... When you once were a fat girl, the word MASSIVE is never a word that is ever taken as a compliment. So my head was fucking with me... it is a compliment! My quads are noticeably jacked! 
My girl @jade.country.cooper reminded me that strong is sexy and my love @sure_did08 told me I should be so proud of being noticed as so strong at the gym (thanks guys, I needed to text you both in the moment). 💦👌🏻💪🏻🤷🏻‍♀️🥇🏋🏼‍♀️
#strongnotskinny #strongissexy #strongissexymovement #iifym #iifymgirls #beastmode #legday #quadsfordays #weightloss #weightlossjourney #weightlosstransformation #fromfat2fit #fromfatofit #fromfattofab
Okay. So. Sometimes Old Kate emerges from inside of New Kate... I should have been flattered, but originally, I was not... As I walk by a couple of chicks working out (not actually, they were hangin out mostly) and they’re clearly talking about me.. here’s what I heard... Girls- “*whisper*whisper* her legs! She’s done leg day before! Massive!” I kept on walking... When you once were a fat girl, the word MASSIVE is never a word that is ever taken as a compliment. So my head was fucking with me... it is a compliment! My quads are noticeably jacked! My girl @jade.country.cooper reminded me that strong is sexy and my love @sure_did08 told me I should be so proud of being noticed as so strong at the gym (thanks guys, I needed to text you both in the moment). 💦👌🏻💪🏻🤷🏻‍♀️🥇🏋🏼‍♀️ #strongnotskinny  #strongissexy  #strongissexymovement  #iifym  #iifymgirls  #beastmode  #legday  #quadsfordays  #weightloss  #weightlossjourney  #weightlosstransformation  #fromfat2fit  #fromfatofit  #fromfattofab 
Thighs as big as my dreams 🍗
Thighs as big as my dreams 🍗
Summer bodies are made in winter...Glute and quad progress🔑
Summer bodies are made in winter...Glute and quad progress🔑
GAMMA RAY JUICE! Shout outs to @margatebarbell and @joeyp165 for showing me the way! #squats #squatgoals #legday #legs #squatbooty #quads #quadsquad #quadsfordays #muscles #squatlife #squatrack #platini #hardworkpaysoff #hardworknoshortcuts #beardgang #beards #margatebarbell #HardWorkNoShortcuts #amessagefromp #deeperisbetter
Answering a question that I’ve gotten a lot . . ➡️ 🌯I only eat when I have time, and I’m not seeing good results, even though I eat clean? ⬇️
-
🥑Your body’s metabolism increases each time you eat! Your metabolic rate will increase with each meal. -
🍍When you don’t eat, your metabolism slows down because it has nothing to do! You are not feeding your body. If you eat every 3-4 hours, not only are you keeping your blood sugar even, avoiding crashing, you are constantly spiking your metabolism!
-
🍕My Macros, Supplements and Meal Guide are available on my website : LuzMinellyfitness.com
(Link is in bio)
-
—
#potd📷 #goalgetter #thursdayselfie #fitspirational #fitspired #wcw💗 #fitmumsofig #fitmums #fitmomsofig #fitspire #progresspic #progressnotperfection #progressphoto #gymtherapy #gymselfie  #fitnessmom #fitfamfood #fitjourney #lifestylegoals #cpt #goalgetters #workharder #fitmotivation #legdayworkout #legworkout #quadsfordays #legsfordays #thursdaygrind #flexthursday
Answering a question that I’ve gotten a lot . . ➡️ 🌯I only eat when I have time, and I’m not seeing good results, even though I eat clean? ⬇️ - 🥑Your body’s metabolism increases each time you eat! Your metabolic rate will increase with each meal. - 🍍When you don’t eat, your metabolism slows down because it has nothing to do! You are not feeding your body. If you eat every 3-4 hours, not only are you keeping your blood sugar even, avoiding crashing, you are constantly spiking your metabolism! - 🍕My Macros, Supplements and Meal Guide are available on my website : LuzMinellyfitness.com (Link is in bio) - — #potd 📷 #goalgetter  #thursdayselfie  #fitspirational  #fitspired  #wcw 💗 #fitmumsofig  #fitmums  #fitmomsofig  #fitspire  #progresspic  #progressnotperfection  #progressphoto  #gymtherapy  #gymselfie  #fitnessmom  #fitfamfood  #fitjourney  #lifestylegoals  #cpt  #goalgetters  #workharder  #fitmotivation  #legdayworkout  #legworkout  #quadsfordays  #legsfordays  #thursdaygrind  #flexthursday 
Early Stage Jumping
————
This is a quick video on how to introduce single leg jumping which can be a challenging task for patients who underwent surgery or suffered a lower extremity injury. Due to muscle atrophy following surgery/injury, the quad may not be ready to take on the load of jumping. This can also be use to reduce fear of single leg jumping/landing for the first time after an injury.
————
I like using a band to off load some of the persons body weight to allow for jumping without pain or discomfort. I have them start with very small hops and gradually increase the jump height, eventually eliminating the band all together.
————-
@swtp3a always comes in and works hard, we’re getting her ready for her first soccer season in college. Always appreciative of my athletes who come in motivated and ready to put in the work.
Early Stage Jumping ———— This is a quick video on how to introduce single leg jumping which can be a challenging task for patients who underwent surgery or suffered a lower extremity injury. Due to muscle atrophy following surgery/injury, the quad may not be ready to take on the load of jumping. This can also be use to reduce fear of single leg jumping/landing for the first time after an injury. ———— I like using a band to off load some of the persons body weight to allow for jumping without pain or discomfort. I have them start with very small hops and gradually increase the jump height, eventually eliminating the band all together. ————- @swtp3a always comes in and works hard, we’re getting her ready for her first soccer season in college. Always appreciative of my athletes who come in motivated and ready to put in the work.