-❄️❄️ Ice Day! ❄️❄️-
Lots of cancelled classes/clients today so I’m cooped up, testing some programming for @rowstudios and trying my best not to sabotage my diet. I’ve got some real January blues right now but doing my best to stay on track with alllllll the crazy resolutions I made. 😬
🇬🇧Looks like I've got to do more super dooper mega monster drop sets and eat more cereal to make these arms grow!
🇨🇵Si vous me croisez à la salle entrain de faire les bras, dîtes moi de faire un rep de plus, j'en ai besoin cette année !🤣
I drink between 3-4 liters of water every day and as a wellness professional it’s really important to me that I fuel my body with the highest quality. I love @waiakea because it tastes super fresh (probably because it’s filtered through thousands of feet of porous volcanic rock on the Big Island) but also because the company uses rPET bottles made from post recycled consumer plastic. I’m usually a reusable bottle kind of girl because I HATE wasting plastic, but when I forget my bottle this is a great alternative. I know it might sound silly to be picky with water, but I only share brands/products I truly use + believe in and I’m so excited to share @waiakea with all of you! Have you tried them before?! | #LVFIT#drinkwaiakea#livewaiakea .
I am OBSESSED with these leggings 😍😍
Also these new balance sports bras are amazing, I’ve always struggled finding supportive ones having bigger boobs but these fit soooo good!
Can’t stop buying new gym clothes atm😩
Also check out my latest HIT workout video
💖🍑 You may not be where you want to be right now, but don’t let that make you be hard on yourself 😏 Everyone is on a different chapter in their lives and each individual person is working on their own goals 🙌🏼 Don’t look at someone else’s life and compare yours to theirs, that’s not the life you’re living, your life is right in front of you ✌🏼So don’t get hung up because you think someone else’s life is what you want your life to be like 🤷🏻♀️ Focus on your goals and where you want your own life to lead, and work towards it ⭐️Don’t put yourself down by comparing yourself negatively to another person and their life🙌🏼💖
Be the hardest worker you know.
Do what it takes to achieve your goals. Don't let your excuses take over the course of your goals. Go out there and achieve them, all.
You got this, peeps 😊👊💕
hammy burnin’ superset 🍑🔥
my faaaavourite exercises to really hit those gloooots & hammies hard 🤸🏾♀️
• barbell RDL’s with resistance band at hip level (for extra booty burn)
• dumbbell RDL’s
try these next leg day & thank me later 🌚
Today I had to have a quick workout as max was picking me up after work
✨here’s some HIT I included, try it out
✨superset the box jumps and balancing squats 10reps, 4sets
✨superset the target squat throws and squat and press 10reps, 4sets
Yesterday’s CRAZY Leg workout with my babe @annastaalnacke 💦
Feels great to be back with hard training and To build more muscles💪🏻 I’m more then ready to start my preparation to wellness fitness 💦.. Try Yesterday’s leg Workout and let me now what you thought about it: -Walking lunges 5x Rounds working set
-Leg Press 5x 20 normal + 5 short with Squeeze + 5 eccentrics - 4x20 hip thrust Superset #gluteator -4x20 Reverse Hyper Superset Squats in cable
Tag your Buddy and prepare for a challenge 💦
📣 Let's talk about dat ASS 📣
⏱ Muscle Minute ⏱
🔊 SO on the daily,
I hear one statement as a
coach and fitness therapist,
"I want a nicer bum".
AND HEY listen ! I GET IT.
But to all you yearning for that, lets talk about the fact that the glutes are HANDS DOWN one of the most important muscles in your body that you probably aren't using properly.
💥It’s time to get your butt cheeks geek on, with the intention that having more of a visual image & understanding of what this glorious muscle looks like, how it functions, & how it to train it will lead to a world epidemic of beautiful booties.
🍑 Think of your glutes as an Onion -
Yes, somewhat of a Shrek reference there.
(Ogres are like Onions)
Your bum basically has layers to it! Our Glute MAX is the meatier, biggest layer and the one you'd probably point to first if you were demonstrating where you want to tighten. But as you can see the Glute MEDIUS makes a sizeable contribution to your bottom. Is also helps immensely with hip rotation, something that is KEY in squats and #deadlifts .
➡ NOW when it comes to the number or reps for best development, that is a topic of conversation and debate.
It’s been shown that performing pre activation drill increases the glute muscle performance during your bigger compound moves.
🏋 The Glute MAX needs max stimulation soooo lifting heavy shit until it isn't heavy anymore is perfect.
Squats, Deadlifts and Hip Thrusts
are perfect for this.
The Glute MED responds better to your higher rep because of the muscle fibre types during hip abduction exercises. So finishing off your day with Frog Pumpers or Lateral walks is great.
(Don't know what those are?
Google the shit outta them 🖱)
🛏The categories of exercises are important when figuring out your training frequency. As you can see times vary so to ensure you get enough recovery time 🛌 to get those gains, it does need to be considered.
♻ When it comes down to it though, train your glutes not so that you can turn heads and get that fuckboys attention, but to ensure optimal hip, back and core health. 🤹 Everything will become easier once you get those #glutes firing and working properly🤸 .
* Grow Booty Grow •
My weakness spot is my booty... I can do a lot of training it just doesn’t grow.
The only way for me is to eat a lot of carbs and then, only then it start to gain some volume!
Training ideas for you:
✅ Sumo Squat (on step, to be able to squat deeper)
✅ Squat on knees ( big squeeze )
✅ Walking lunges ( killer exercice )
✅ Hip thrust
✅ Side band walk + front walk
You can do 12 reps and 4 series per exercices! Or more reps if you think you don’t feel the burn enough!😜
What is your favorite booty exercice ?
Ma faiblesse... c’est mes fessiers. Je peux faire plein d’exo, ça ne grossit pas.
Le seul moyen pour moi c’est de manger beaucoup de glucides chaque jour ( je ne me plaint pas hein! )
Des idées d’exo: ✅Sumo Squat (sur des step, pour squatter en profondeur)
✅ Squat sur les genoux ( big squeeze )
✅ Fentes marchées ( killer exercice )
✅ Hip thrust
✅ Side band walk + front walk
Faites 4 séries de 12 reps ( ou plus si ça ne brûle pas assez 😜) Vous avez des exo simpas pour les fessiers?
#booty 🍑 #glutes#glutesworkout#workoutvideos#fessiers#fitfam#fitfamuk#usafitness#training#fitnessmotivation#fitnessfreak#utahfitness#growbootygrow#squatspo#squats#glutesfordays#fitfrenchies#frenchfitness#feeltheburn#findyourfit#earnyourideal
For this #humpday workout I decided to head outside. What's great about living in a place that's 70 degrees and sunny is that you can workout on the beach pretty much any day you want. Not only is it nice just to enjoy the beach views, but the sand also makes all the exercises harder.
I started the workout with this combo: alternating between jump squats and curtesy squats. Also a part of this workout (though not in the video) I did 40 meter sprints, walking lunges, Burpees, Frog jumps, lateral Lunges and split squats. 🍑💪🏻
FIX YOUR FRONT SQUAT. 🔥🔥🔥
Front squats can be an extremely effective variation for powerlifters for 2 main reasons. One - you can obliterate your quads doing them, and quads are the main drivers of a powerful back squat. Two - you can train the squatting movement in a less fatiguing manner, allowing you to get some extra volume in over the week without sacrificing recovery. Sounds ideal right? 👌
But how do you front squat effectively?! Well there's three main points where I see people go wrong, and that's at the hips, the knees and the thoracic spine (upper back). 🏋
HIPS. A good squat requires the bar to stay over mid foot at all times. Even though the hips require less backwards hip motion than a back squat to maintain that, they still need to be initiated with a small amount of backward hip movement. If you get knee pain when front squatting, you not be performing this step correctly. ➡️
KNEES. If you've seen someone pitch forward with a front squat, it's one of two things. The first is that they don't keep their knees over their toes when pressing back up out the hole. Their knees shoot back, pitching them forward forcing them to dump the bar. Making sure you're pressing your big toes into the floor when front squatting can help keep the knees over the toes and allow the quads to work. ⬅️
THORACIC SPINE. The other reason people get pitched forward is what they're doing with their thoracic spine. Allowing elbows to drop or gaze to fall downward is a sure way to allow the thoracic spine to round or just allow your whole torso to be pitched forward. From the moment a front squat is initiated elbows should be driven up and your gaze should be looking ever so slightly up. This will stop you pitching forward and missing a lift. ⬆️
If you're not sure which applies to you, feel free to DM me a video of your front squat and I'll have a look! ☺️
🏋Affordable Powerlifting Coaching
⬆️Click the contact links in my bio.
Seriously felt like I was withering away in bed this weekend.. I finally can breathe and move again, gave my body the rest it really needed! 🤒 haven’t been eating much, haven’t been working out but have been sleeping in. Even just have an awful cold makes you so grateful about your health! 💥 be GRATEFUL of your good health every s i n g l e day and never take it for granted. 👉🏼 here’s an exercise I started off with for my workout this morning .. heels elevated, pulse it out! Feel the glutes burn 🔥🍑 .. gotta get those workouts in before all the pre birthday celebrations begin with friends and family! #ohlordy#gluteburn#workout#trainer
Rygg och axlar idag 💪🏼
Efter fyra dagar ifrån gymmet så rockade jag passet idag!!! 🏋🏼♀️ Blev tyvärr inga filmer för gymmet var helt proppat, trodde det skulle vara tomt med tanke på snöstormen men icke då 🙁 bara att ladda om för ben och rumpa imorgon då 🍑🍑
That 2 Second hold was everything. Squats for breakfast with a little dash of sexy pain faces on the side. 🔥
Here’s yet another Beauty who was put through hell this morning. @lizzylhernandez -
Show me how bad you want it.