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I’m not gonna lie, today’s workouts were hard. I face planted while doing a push up. I lost my balance while lunging. I broke down when I couldn’t hold a plank for the full minute. Not because it was to hard. But because my arms physically wouldn’t let me. I pushed my body until it couldn’t be pushed anymore. And while I feel defeated that there are things I my body just won’t let me do yet, I also feel at peace with it. Why? Because overtime, I WILL get better. Over time, I WILL be able to hold that plank for a minute. Over time, I WILL get those push ups down without having to modify. Modify doesn’t mean you’re giving up. Modify doesn’t mean you’re taking the easy way out. It just means you’re preparing your body for something greater when you work up to it. But that’s the thing, you have to WORK for it if you want it. My arms are the weakest part of my body. It’s where I want to gain the most at. It’s not going to happen overnight, I know this. But a month from now? Well, you’ll just have to wait and see for yourself...or you can join in with me and WORK for what you want 😉

Comment your favorite body part to train, below! 👇🏼 I’ve always loved training shoulders but honestly, legs have quickly grown to be my new fave. 🔥 I feel like I’ve made the most improvement in my legs this off-season and seeing progress is so exciting! So I’ll forever be chasing @laurenlf for the best delts in bodybuilding! 😈 Until then, it’s time to turn my weakness into my strengths. #BoulderShoulders . . #bikinicompetitor #womenwholift #fitchicks #girlsmotivatinggirls #bossbabes #shoulderworkout #gymmotivation #npcbikini #bikiniprep #phsyqiue #motivationmonday #mondaymotivation #muscles #flex #girlswithmuscle #shoulderpump #gainingmuscle #workoutroutine #healthylifestyle

Alright everyone! I am thinking about running my nutrition group again! I have been talking with lots of you who are not at a place where you can workout at the moment, but you would be able to make some improvements to your diet! So, if you are wanting to join in with a group of us who are already following this program, comment below and i can get you all the details! Their program lines up beautifully with all the Lyme and candida diet recommendations that I have followed over the last few years from my nutritionist as well! 🍓🍔🥕🥝 I just got so excited typing that all up! I freaking love this program and owe so much of my progress and healing to it! This is not a diet. Rather this is a lifestyle shift.

Gaining Muscles 💪. More strength is more muscle. The heavier the weights you lift, the stronger your body becomes, and the bigger your muscles grow. Your muscles increase in size so they can lift heavier weights. This is why strength is size – lift heavy weights and you’ll gain muscle mass naturally. #gainingtime #gainingmuscle #fitnessmotivation #doitforthegains Read more https://stronglifts.com/build-muscle/

Don’t Have time to cook?? . Tired of working out all the time, but not being able to prep enough good fuel for the week? . Let me do it FOR YOU! You give me the quantities, and I’ll Do all the Dirty work! . Imagine having two of your meals ready at work, healthy, and most importantly, convenient! Take the next step closer to your goals! . The food I prep is based off a vertical style diet, made to help balance hormone levels to FEEL and PERFORM better on a daily basis! This is for the workplace as well! . Pickup Only in Newport Beach! 🙌🏼 . #competition #fitness #fit #personaltrainer #healthyliving #motivation #whataremacros #womenwholift #gym #fitnesslifestyle #eatinghealthier #entrepreneurship #gainingmuscle #iifym #onlinecoach #womensfitness #macros #etfitness #onlinefitnesscoach #weighlossspecialist #losingweight #exercisingdaily #Transformation #howtomealprep #mensfitness #mealprepbusiness

✖️Dieting, what’re the first words that come to mind?🤔 - Tired, hungry, low energy, miserable, envious, the list goes on... - GUESS WHAT?! - To be on a diet, you don’t have to be miserable. - You don’t have to have low energy... - You don’t have to cut out all your favorite foods... like açaí bowls! - In fact, if you’re currently on a diet, chances are, you’re probably under eating and actually not getting enough food, and that’s why you’re not losing weight. Your calories are so low, that your body has hit a plateau. - Your weight loss journey should be fun. It should be something to be proud of & you should enjoy. - Now, don’t get me wrong here, your entire weight loss journey is not going to be all rainbows and unicorns. - You’re definitely going to hit some real rough patches where all motivation is lost but remember in those times you’re not alone in this having a great support system or someone to hold you accountable is a great way to break through your struggles! - Overall, your weight loss journey should be something you look forward to. Something that gets you excited! That’s what I preach to my clients. The moment you’re not enjoying the process anymore, is when things need to be switched up. - So tell me, what comes to mind when you think of the word “diet”?👇🏻

Back to where I belong 😍 can’t take a non-blurry photo to save myself though 😂 - - - - - - #gym #gymlife #muscles #weights #gainingmuscle #gains #weightlifting #weightloss #lostweight #lost30kg #losingweight #healthy #healthylife #lovegym

Gainz season 🐻 80% nutrition & 20% fitness 💥 - Who else is bulking? . . #gainsseason #gainingmuscle #menwithabs #musclemass #herbalifegains #motivationalmondays #lafitness #tanktops #onlinecoaching #armsfordays

Deadlifts and squats in preparation for the competition I’m in this weekend. YEA! 💪🏼 I’m gonna hit some major PRs and I’m so excited. If you’re in Rehoboth Beach area and want to come out and watch the strength challenge @rehobothbarbellcom it’s Saturday morning at 10AM. Oh and my shirt is from @hosswear so go check them out! I met the guys at the Strongman games this weekend and they have some pretty sweet shirts! Go get you some! #rehobothbeach #rehobothbeachbarbell #khfitfam #fitnessinspo #girlswholiftheavy #fitnessmotivation #fitnessinfluencer #fitstagram #fitnessinsta #fitness #workout #workoutvideo #fit #gettingfit #watchmegetfit #gainingmuscle #kindafit #influencer #followme #fitnessfollowback #fitgram #delaware #delawaregym

the best thing to do after being hurt by something is to use that negative energy in you are producing and turn in to beneficial energy. Don’t let something that hurt you stop you from doing what you want to achieve. Trust me today, was probably one of the days I was the most hurt but I’m so happy that I’m using the anger, sadness and rage at the gym. I’m performing waaaay better. Why you may ask? Well, usually when I’m hurt I start doubting myself and just being very negative. Therefore going to the gym is my coping mechanism so I won’t eat my feelings hahaha! NOTHING is going to stop me from what I honestly think I DESERVE. Don’t let anything get in the way of what you dream of. You failed? That’s ok , get up and KEEP GOING. You accomplished your goal? Don’t stop. KEEP GOING. It’s your first time at a gym? don’t be afraid. Get up. KEEP GOING -consistency -motivation -determination All you need to succeed baby.. LETS GET IT 💪🏽😁 #gainingmuscle #healthylifestyle #gymmotivation #motivation #dontgiveup #gymrat #keepgoing #happy #selflove #fitnessmotivation #fitnesslife

FREE WEIGHT vs MACHINES by @thesovietsamurai⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This argument is as old as DIRT!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Post your opinion below or tag a friend who has a HUGE bias towards free weights! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ GOOOOOOOOO! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #deadlifting #musclegrowth #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #crossfit #deadlift #deadlifts #fittips #powerlifting #torontofitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #iifym #deadlift #hypertrophy #workout #physique #ukfitfam #yoga #wod #physiology #hipmobility #iffym

They arent big, but I never skip leg day. Theyre boring days, BUT Id rather not have legs skinner than they already are.

For everything you have missed, you have gained something else, and for everything you gain, you lose something else. #sheddinginches #gainingmuscle #fitness #fitmom #fitnessmotivation #healthyeating #beachbody #showingout

The FitFam smashing out an Arm Session tonight!! Always a great sesh with these legends #checkouttheguns #smashinit #gainingmuscle #strengthening #squadgoals #armday #24fitcrawley #24adventchallenge

HOW BELT HELPS IN DEADLIFTS 💪✌️ • Dont forget to follow us @buycepsindia for best fitness content! 😎 Tag someone who needs to see this! ⭐ • Credits: @nattyknowledge (@save.repost)Belts are often surrounded by misconceptions. Many think that it will protect your spine from bad form, or it will suddenly allow you to lift hundreds of pounds more, or even think that it is cheating. - Belts can increase your deadlift by a bit (~30lbs/15kgs) by giving your abs something to push against. This creates pressure in the trunk and engages your abs more, leading to better power transfer. It also helps protect your lower back, but it does not protect you from bad form. Wearing a belt is not an excuse to have bad form. - I wouldnt always wear a belt when deadlifting, wear it only during working sets or PR attempts. It is important to train your abs with and without the belt since your belted deadlift will increase with your unbelted deadlift. - I also dont recommend belts for beginners. Focus on the form first and try a belt when you are deadlifting (~300lbs/150kgs) . . . . #deadlifting #musclegrowth #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #cobraback #deadlift #deadlifts #fittips #powerlifting #torontofitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #iifym #deadlift #hypertrophy #workout #physique #ukfitfam #myodetox #tspinemobility #physiology #hipmobility #buyceps

FREE Macro Calculator in bio! - Although training muscle groups once a week is fine, chances are, youre not maximizing your gains with such routine. - For beginners, 3 times a week full body workouts are the best and for the rest, a push pull legs or upper/lower split will probably suit you best. - I dont have anything against once a week routines, as I enjoy those, if you wanna maximize your results, train each muscle group more than once a week! #musclebuilding #diet #musclegrowth #hypertrophy #musclemodel #musclegain #gains #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #bodybuilding #fitness #workout #naturalbodybuilding #nattyprofessor #nattyknowledge #healthylifestyle #gymmotivation #dedication #gym #warmup ----- Follow @@MDHendriks@MDHendriks ----- Credit: @@nattyknowledge ----- Great content.

6 months in the gym and I am absolutely thrilled with the progress. Long way to go, however everyone has to start somewhere! Be stubborn about your goals, but flexible about your methods!! #gettingfit #onefootinfrontoftheother #sograteful #donttakenoforananswer #smashyourgoals #youdoyou #6monthsprogress #losingweight #gainingmuscle #muscleup #itsgoingtotakealongtime #notacaredofafight #somedaysareharderthenothers

Apinoimassa salilla. Rinta, selkä, hartiat ja olkapäät. #gymselfie #mondaymood #chestworkout #shoulderworkout #backworkout #gymmotivation #salillemars #salilla #atthegym #tired #sweaty #pumpingiron #weightlifting #gainingmuscle #nopainnogain #summerbody2020😂 #finnishmen #finnishboy #suomimies #suomipoika #nytnukkuu #shutupandtrain Monkey up at the gym. Chest, back and shoulders at the work on today....

FULL BODY WORKOUTS by @smurray_32⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Full body workouts(FB) are a great split to follow to increase training frequency as they allow for training a muscle 3x/wk. Higher frequencies have shown to be superior for hypertrophy (Schoenfeld et al 2015, McLester et al 2000, Wernbom et al 2007) likely due to the training protein synthetic response declining after 48hr postworkout (Phillips et al 1997, Burd et al 2012) thus allowing you to train a muscle again in 2dy & reap the benefits of additional MPS. Regardless, studies show that most athletes still only chose to train each muscle group 1x/wk (Hackett et al 2013) thus potentially leaving gains on the table. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Since lack of time is the main barrier for people engaging in any program (Eyler et al 2002, Silliman et al 2004) FB splits are great for those with limited time or those seeking results with the least amount of time in the gym/wk. Thus the pic shows a GREAT sample workout adapted from Schoenfeld et al (2015). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ FB Downsides: The above studies compared FB & other splits on a VOLUME EQUATED basis however a primary benefit of a 4-6day split is their ability to increase per-WORKOUT volume. As there is a clear dose-response relationship between volume & hypertrophy (Schoenfeld et al 2016) FB splits may thus not be best for advanced lifters requiring greater volumes to make further adaptations from training as increasing per workout-volume/muscle when following FB would eventually result in overly long workouts. Also, cumulative fatigue would play a role in impairing your ability to do justice to the exercises at the end of the session (Augustsson et al 2003) thus leading to inferior hypertrophy of muscle groups involved (Dias et al 2010)⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #bulking #cutting #bulkseason #bulkingup #bulkup #bulklife #hardgainer #gainmuscle #gainingmuscle #gainingweightiscool #doyouevenlift #fullbodyworkout #fullbody #strongaf #tailoredtoyoufitness #instabodybuilding #bodybuildinglifestyle #meathead #gunshow #aestheticaf #pumpingiron

I am happy to see the progress I have done so far. I am going to keep on going until I get what I want👍 #weightliifting #gains #gainingmuscle #buildingmuscle #eatingtogetfit #healthyeating #womanwholift #girlswholift #liftingweights #gettingstronger

Photo from the weekend 💁‍♀️ ... Would 100% not recommend a bottomless brunch as you will drown in Prosecco and then have the hangover from hell 🙃 but it was fun 🙊 . Life is all about balance - work hard, play hard and make sure you get enough rest in between 🙏 . . . . . . . . #fitspo #girlswholift #strongwomen #strengthtraining #fitnessmotivation #weighttraining #fitfam #strengthfeed #fitnessjourney #strongnotskinny #girlswithabs #bodygoals #abs #legday #gymshark #bootypics #iifym #iifymgirls #bristolpt #bristolpersonaltrainer #foodporn #foodrecipes #bristol #personaltrainer #personaltraining #healthandfitness #bottomlessbrunch #motivationmonday #mondaymotivation #gainingmuscle

C H R I S T M A S - T I P . Number 1 on the Christmas Tips, make yourself accountable! . Write in your diary, your calendar, on the wall - just where ever what days you will be doing a workout! . If you haven’t planned it out, it’s super easy just to sack off! Plan those work out sessions & keep to them! Don’t reschedule yourself 🙌🏻 . Tip number 2 coming soon 🎅🏻 . . . . . . . . #fitnesslifestyle #fitness #weighttraining #womensbest #womensbestfamily #gymmum #womensfitness #womenshealthuk #womensworkout #gymsharkliftingclub #gymshark

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