I think the most important thing to remember in a period of change that it is a journey ☺️ you will learn the most important lessons in your life, what works for you what doesn't. In the past four years I've learnt so much about my body. I've really conquered my IBS, I've learnt to self motivate myself to work out and I've learnt to actually enjoy exercise. I used to feel so lethargic and tired and I had a really CBA attitude. My body was constantly tired because it was constantly fighting against my IBS and because I was tired I didn't want to do anything. So the first thing I did was to conquer my diet and understand my IBS, I followed a low FODMAP diet and worked out all of my triggers. Next I started to follow @kayla_itsines BBG guide to slowly exercise. I have now been following @sweat for over four years now and I also enjoy running and other weights in the gym and at home 🌟Every body is different and my journey will be different to yours but enjoy what you do, push your limits whilst understanding your body and you will get results 💪🏽
8am Live workout done...
Every Tuesday and Thursday we offer morning and evening live workouts..
New Members trial us for 14 days using this link below..https://thebodypositive.co.uk/
#HomeWorkouts #bodypositive#FemaleFitness pic.twitter.com/mYrbNuIXa4
If you'd like to add some structure to yours then click the link to get your free session plans sent straight to your inbox! I also free personalised fitness advice based on the equipment you have.
JEKYLL AND HYDE by @susanniebergallfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
Yep, that’s me.⠀⠀⠀⠀⠀⠀⠀⠀⠀
One day I feel great - gonna be productive, get a lot done, do all the things I never had time to do before.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Absolutely crushing it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Then another day (usually the next one), I am a disaster.⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s hard to move.⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s hard to feel like doing anything⠀⠀⠀⠀⠀⠀⠀⠀⠀
The uncertainty is almost paralyzing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Those times are getting fewer, but they are still around.⠀⠀⠀⠀⠀⠀⠀⠀⠀
The best way I have learned to cope?⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️Realizing that I still have choices, and that I am still in control of a lot.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️Forcing myself to do something (anything) when I feel like a slug.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Taking action is a complete game changer.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I think the one thing that has helped me the most, is helping others to get through this temporary tough time.⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨Whether it’s sending peanut M&Ms to @syattfitness because I know it will make him happy⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨Whether it’s doing Live Stream workouts and Live Q and A’s for our Inner Circle⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨Whether it’s posting workouts for others to save and do at home⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨Whether it’s creating content that might just help even one person⠀⠀⠀⠀⠀⠀⠀⠀⠀
Helping others has been a lifeline for me.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I have no idea how long this will last. But what I do know is that we are in control of a lot, and knowing that and exerting your control makes this whole situation easier (not easy) to deal with.⠀⠀⠀⠀⠀⠀⠀⠀⠀
So let’s help each other out here. What are you doing during this time to help yourself get through?⠀⠀⠀⠀⠀⠀⠀⠀⠀
Together we are stronger.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️Follow @thegymstarter for tips on fat loss and fitness⭐️⠀⠀⠀⠀⠀⠀⠀⠀⠀
Secondo la Legge di Wolff, -la risposta a carichi deformanti causa un rimodellamento osseo, mentre la sua assenza ne provoca un riassorbimento-. Questo ci fa capire l’importanza del giusto stimolo di carico sul sistema scheletrico per mantenerlo forte e in salute.
Col progredire dell’età, in particolar modo nei soggetti di sesso femminile in menopausa, si assiste ad una lenta ed inesorabile decalcificazione ossea, che può arrivare fino a quadri importanti di osteoporosi.
L’osso perde la sua consistenza densa e diventa più fragile, meno resistente a richieste di carico improvvise.
Tieni presente la frase che recita “quello che non ti distrugge ti rende più forte”. Ecco in questo caso quello che stimola e mette a dura prova l’osso può essere rappresentato dall’allenamento pesi.
Tutto ovviamente in relazione alle capacità individuali.
Una donna di 25 anni potrà sostenere un allenamento che difficilmente potrebbe essere sopportato da una nonnina di 85 anni.
Il principio però resta lo stesso.
Cambiano, ovviamente, i carichi ed il modo in cui si utilizzano i pesi.
Una persona avanti negli anni, avrà bisogno di una maggiore educazione al movimento o per meglio dire di rieducazione funzionale, prima di “caricare”. Ad ogni modo l’obiettivo è ristabilire il giusto stimolo su tutto il sistema muscolo-scheletrico.
Questo per far si che la risposta biologica dei tessuti sia quella di rinforzo, irrobustendo le strutture soggette al carico.
Va bene la ginnastica dolce per riacquistare i movimenti ma ricordiamoci che è lo stress sull’osso che lo rinforza.
Il tutto ovviamente con moderazione, progressione e nel rispetto posturale e funzionale del soggetto.
Ricordati, inoltre, che il peso corporeo in molti soggetti è già sufficiente se ben gestito durante gli esercizi.
Happy Wednesday everyone 🌟 I hope you are fully over this hump day and you are looking forward to Easter (I can’t wait to eat all the mini eggs I can get my hands on!!) Thank god @squatsnotsweetiesactive waist bands are so comfortable and don’t dig in as it’s all I’m living in at the moment 🌟🤍 we still have our spring sale so if you want to get your hands on our luxury activewear for 50% off use “SPRING2020” at the checkout ✨
Hey, I get it...a great set of glutes and legs seem to stand out on a woman but so does an amazing upper body and I love a well proportioned physique most of all so then chest is a must! (A well developed back and shoulders too obviously but that's beyond the scope of this post;))
- 🔥My 6 personal favorite reasons a woman should bench!🔥
1. Improves posture
2. Targets your Tris and front delts effectively. I mean, a well defined set of arms and a "toned" neckline is not manly but sexy. You know I'm right!
3. Sculpts your upper body
4. If you're training your entire body but not training your chest your physique will likely be imbalanced so ensure a well-balanced harmonious physique by targeting your chest muscles.
5. Increases self-confidence.
This is a biggy for me, personally I feel like a Superstar when I'm benching 🔥
6. Enhances overall workout quality by strengthening your upper body and by specifically aiding any other lifts in which the pecs and triceps may play an additional role.
Don't forget to train chest ladies!! 💓
What's your top reason for training chest?
THINK ABOUT IT. -
#personaltrainer #workout#pt#instafit#workout #personaltrainerlife #personaltraining#brescia#fitnessboy#allenamentodellaforza#strength#wod#workoutplan#femalefitness #femalefit
The girls in our group "The inside job" are cooking up some amazing dished I am inspired every single day with what they make. It's hard to think of new things to cook so here is some ideas not from me but from the ladies hope it helps
2 hours ago
Watching Disney movies, eating snacks, getting addicted to tik tok - quarantine life ✌🏻 #stayhome
It’s a quarantine and deep clean kinda day here! 🧼 What have you been doing with your down time?
2 hours ago
ANY WOMEN CAN GROW HER GLUTES
Just like with every other post, I usually post content based on the questions I see floating around online or get asked. And for whatever reason, lately I’ve seen a lot of people saying “I can’t...” You can fill in the blank with anything. In this case, it’s females and glute development. ......
This is @theashleymariebrand who is a good friend and client of mine who, just like with the majority of my clients, STAYS POSITIVE AND WORKS HARD! That’s the base you need to set yourself up for breaking that “I can’t” mentality. If your constantly being negative about your life and putting limits on what you can do, your never going to accomplish your goal. You need to fix you base perception of life, realize that you CAN accomplish a hell of a lot more than you think, and then follow that through with the right actions. You can’t wish your way to a goal. BUT, you can have a positive mindset and work your way to your goal. ......
So if your a female trying to grow your glutes and your not seeing progress, take a step back, find what’s holding you back, and adjust! It’s that simple. #theprepcoach#beastfitnessradio#teamprojectad#prepcoach#bodybuildingcoach#female#glutes#growyourglutes#femalefitness#femalefitnessmotivation#girlswholift
Here’s me trying to wake up creative side of me ! Trying all look at home .
✅This is helping me to avoid binging.
✅ Making me to pass my time really well. .
Guys please follow lock down seriously there are so many thing that you can do home. Please be supportive and save your family by doing this act ! .
Will be head down in the garage today for my TT efforts on the @elite_cycling turbo but I’m sure days like this aren’t too far away!! 🌞
🔥 Keep pumping, keep it fun and keep chasing those exercise endorphins to spread the love and energy into each other’s lives!! #staysafe #stayingathome
🎉🎉 Anyone want another indoor bike playlist? Put your favorite workout tune below 👇
And I will compile some freshies 🥰
YOU WANT ME TO PROMOTE PARA-SYMPA-WHAT?! •••
Ok, so I’ve spoken a lot about stress and cortisol in some of my last few posts - if you missed it, definitely go back and read up!
So I wanted to share some ways to help promote your Para-Sympathetic Nervous System - also known as your ‘rest and digest’ state. With Covid-19 mucking up our jam and turning many of our daily routines upside-down 🤸🏼♀️ this is something I certainly think everyone will benefit from. PSNS is the part of our autonomic nervous system where we should spend most of our time. Here, our heart rate is slower and blood pressure decreased. ❤️ We’ll feel more calm 🧘🏼♀️ Digestion and detoxification will be up-regulated 💩 It’s an anabolic state, building us up positively impacting energy, hormonal health, restoration, overall wellbeing and stronger IMMUNITY 💪🏼 Ding ding ding!
Reducing stress or anxiety comes down to removing handbrakes and consistently implementing more DAILY habits into our lifestyle which address physical, mental and physiological well-being (there’s no magic pill). In-turn this will help promote Para-Sympathetic dominance. Examples include:
• Obvs the basics - sleep, hydration, nutrition, exercise
• Diaphragmatic or guided breathing which stimulates vagus nerve
• Practicing mindfulness or daily gratitude journalling
• Getting outdoors in direct sunlight, walking
• Practicing yoga, meditation or grounding
• Intimacy or sex
• More of the things which make your heart sing, help you feel happy, calm and content
If you are struggling at the moment, please 🙏🏻 I urge you to reach out to someone to talk or for help. It’s ok to feel lost, unmotivated or distracted with everything that is going on rn. And I always have an ear to lend too. Sending love and strength 💛💛
3 hours ago
• • • • • •
INTENTA poner seguido la palabra CUARENTENA 🍑😏LETRA POR LETRA EN CADA COMENTARIO SIN QUE TE ENTORPEZAN 👀
OS ESTARÉ LEYENDO
AGRADECIDA por cambiar a la vida saludable y sobre todo por ponerme en las mejores manos @bodynutricion5
1 hour ago
Outdoor training in the park today
Loiyana training to achieve a 'Bikini body' by next summer.
Putting in the hard work now & training consistently. She'a doing some form of exercise everyday.
We're focusing on a lot of lower body training (3 times a week) with some upper body work supersets.
Each leg workout is a bit different over the 3 sessions. Shifting from heavy, light, quad or glute focused, tempo changes, partial reps.
I usually recommend females train legs 3 times a week as this generally suits there goals of toning up legs & losing bodyfat.
Guys generally want to focus on upper body more frequently.
Working on getting her nutrition right for her. It's always a bit of trial & error at the start with a new client understand how they respond to certain foods & calories. Everybody is different.
Because giving birth to a monkey is too funny not to share! I did not plan this nor did I realise till debster_femalefitness pointed it out! Happy Friday everyone!! @ Manchester, United Kingdom https://www.instagram.com/p/B-hCQniJUoN/?igshid=eafzgwpfil3c …
• • • • • •
ILHA DO MEL - Paraná - Brasil
Aiiiike saudade dessa viagem, dessa ilha, desse calor ♥️
Volta verão, volta férias!!! .
Ps: nesse lugar maravilhoso com meu vibe favorito @use.gyurko 🤩
Keep it simple stupid 👊
It would be easy to think with so many fancy (and ridiculously complicated) home workouts going around at the moment, that that’s how you’re supposed to train on lockdown 🔓
But if you never did burpees in the gym (an area designed to motivate you) why the hell would you do them now 🤮
Everyone training with me via skype has agreed that the workouts have felt just like being in the gym with me 🤗 Why? Because we’re basically doing the same workouts! 💪
If you need help turning your home into a home gym and motivating yourself to get back into training I am here to help 🙋♂️
Double tap if this body goals and tag someone who needs motivation 💛 -
2 hours ago
▫️With gyms and fitness centres closed all over the world, we’ve had to resort to working out at home or at the park. This isn’t necessarily a bad thing... Since the government announcement I’ve seen so many people walking, running and enjoying the outdoors; something we may have neglected to do in the past ☀️
Now, when it comes to strength training we’ve had to become a bit more creative (unless you have an awesome home gym set up). No equipment? No problem! You can use a backpack ⬆️
What to put in your backpack:
🔸Sack of potatoes
🔸Anything heavy in your household!
Weight of the backpack much lighter than what you would normally lift at the gym?
💠Increase reps and sets
This will increase your total load over the entire workout
EG. When pressing the backpack push up fast, but when lowering it back down, do this slowly (3-5 seconds)
This results in more time under tension which promotes hypertrophy
No excuses guys!
Coach Sarah ✨
TRACKING CALORIES? By @thegymstarter ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️Follow @thegymstarter for tips on fat loss and fitness⭐️⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tracking tracking tracking. It’s an awfully onerous job. And one I’m not exactly a fan of. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
As there are a lot of pot holes with it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Which I demonstrate in this graphic. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
That being said. It can be damn eye opening and very scary to face the calories you are eating down the barrel of the gun and to find out the truth. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
A lot of my clients avoid it for this very reason. So we have to use a multitude of other devices and tools to get them into a calorie deficit. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
But....tracking would trump the lot. Provided they did it accurately. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
But if you are tracking. Be accurate. Be diligent. Do it for two weeks and get an honest snapshot of your life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
That data can help us grow. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
And help us understand what’s really going on. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you track? Let me know what you find good/bad/ugly about it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
And speak in a bit....
1 hour ago
⭐️Follow @coachandersonuk for tips on fat loss and fitness⭐️
Great post by @cheatdaydesign
The foods on the right certainly have their place. But you don’t HAVE TO eat them.
I’ve eaten each substitution above and enjoyed them. Cauliflower rice is a great substitute for rice if calories are a concern, and it can be a great way to add volume to your food… but I’m not completely giving up regular rice.
Diet culture seems to demonize these foods on the left, and I’m here to remind you that you can eat them if you want to.
Too many people are afraid to eat rice or pasta because “simple carbs” are touted as horrible for weight loss. But that’s just not true. Will it be easier to lose weight if you give up pasta for zucchini noodles? Yeah, probably.
But in this nightmare scenario, you’re also never eating any pasta, and that sounds terrible. If you love pasta, you should allow yourself to have it sometimes. It doesn’t need to be every single day, but you don’t need to sacrifice every meal you eat.
Look, if you love the foods on the right, more power to you. They’re all very healthy options.
But if you’re forcing yourself to eat them because you think you CAN’T have those foods on the left, you have been seriously misled.
Rice won’t make you fat. Neither will pasta. Neither will bread or wraps. No single food ever will.
The foods on the right have their place. But so do the foods on the left.
Nutrition isn’t all-or-nothing. Every single meal doesn’t need to be rice & pasta, but that doesn’t mean that your meals should NEVER be these foods either.
- Like this content? Follow below ⬇️⬇️⬇️
⭐️If you enjoy my posts and like what I share, please help me to help others by liking, sharing, commenting and saving these posts. It helps me to help more people Thank you for all your support⭐️
34 minutes ago
Ame a vida que você tem enquanto cria a vida dos seus sonhos. Não pense que precisa esperar pela última para começar a fazer a primeira.
Rise up, start fresh and see the opportunity in each day 🌱
23 hours ago
Just finished an epic HIIT workout... and holy moly... I’m toast! 🥵
@teamthiccofficial will be officially launching April 11th @ 8:00am EST!!!
@kalin_clein and I are starting up our online coaching! I know we’re all stuck inside right now but it’s the best time to get in touch, assess your goals and prepare to take the next steps moving forward!!
Head over to @teamthiccofficial, give us a follow to keep up to date and join Team Thicc! 💪🏻😆
2 hours ago
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3 hours ago
The absolute vast majority of people who come to me have the same end goal 'I don't want to have massive muscles, I just want to look toned'. The way to achieve that is through resistance training, high protein and controlling your energy input.
TONE IS MUSCLE 💪
To looked toned, you need to be able to see some muscle.
To see muscle you need to grow some muscle and reduce some fat.
Muscles grow as a result of consistent repetition to exhaustion and a good supply of protein 🏋️♀️🥩 Fat is reduced by having less calories than ideally needed so the body uses it's stored fat for energy.
It's then consistent progressive overload applied to every muscle at least once a week, EVERY week.
The rest is down to genetics.
YES, IT'S THAT STRAIGHTFORWARD 👍
There is no set amount of reps that HAS to be done to achieve muscle growth as long as you're going to failure or near failure.
If you're training from home with weights a little lighter than you have at the gym, you have options.
1. Do more reps to failure/near failure.
2. Change the tempo of your reps and do them more slowly to failure/near failure.
3. Do more sets to exhaust the muscle.
Apply these principles to a balanced routine in a calorie deficit and you're on the only path you need to be on to achieve 'tone' 💪🤷♂️😊 Not achieving fat loss?
Then you're not in a calorie deficit.
P.S stop weighing yourself, it's a shit way to measure progress. ⚖❌ All the best
20 minutes ago
“Success is not obtained overnight. It comes in installments; you get a little bit today, a little bit tomorrow until the whole package is given out. The day you procrastinate, you lose that day's success” - Israelmore Ayivor
4 hours ago
Happiness is not something you postpone for the future; it’s something you design for the present 🌻🦦
Bringing the booty training into your living room..
Started the day with Coach Tinks Bodyweight & Core 845am..
Then our Kettlebell Class with Coach Tregs at 945am!
Via our Online Fitness community @BodyPositive13
#bodypositive #FemaleFitness#homeworkouts #HealthyLifepic.twitter.com/rUDKOBxPD0
2 minutes ago
Do you want more of these type of posts or Fitness posts??
3 hours ago
Stare seduti troppo a lungo, in particolar modo su superfici morbide è un reale danno per la tua colonna vertebrale! ⚠️🙅 Purtroppo restare completamente rilassati in un soffice divano o poltrona crea un’inversione della curva lombare, spalle anteposte e chiusura su se stessi.
I dischi tra le vertebre, che fungono da ammortizzatori, subiscono delle spinte posteriori continue e questo predispone a quadri di ernia del disco.
Anche se può sembrare strano soffrono più di discopatie, ernia del disco e schiacciamenti le persone che trascorrono troppe ore sedute piuttosto che quelle che sollevano grossi carichi.
Quando si ha necessità di riposare è di gran lunga meglio mettersi sdraiati al pavimento che “poltrire” ore intere facendosi venire la “divanite” alla schiena.
Bisogna alzarsi e sgranchire la schiena, camminando, portando le braccia sopra la testa o estendendo delicatamente la zona lombare.
Sono le continue abitudini che creano circoli virtuosi o viziosi a seconda di come ci comportiamo.
La schiena va protetta sempre, anche quando crediamo di essere comodi... #laperladelgolfolavagna#postura#fitness#bodybuilding#femalefitness#functionaltraining#power#mobility#sport#maldischiena#stress#backpain#neckpain#fitgirl#glutes#stretching#fitnessmotivation#wellness#femalemuscle#muscle#healthfood#woman#cardio#booty#motivation
54 seconds ago
MY JOURNEY 🦩
2020 - 2013
2020 - 2012
15 years in the fitness industry.
I had it all. I was super shredded, sporty, disciplined, focus, on a strict diet for years.
Was I happy? No.
Was I ever satisfied? No.
Was I healthy? No.
Was I abusing my body? Mentally & physically? Yes.
Was I always hungry & irritated? Yes. Am I proud of my self when I look back ? HELL YEA!! I wouldn’t change one thing about my past.
Be proud of who you are. Embrace your past. Embrace your journey. It made me who I am today.
I feel confident in my fitness & nutrition knowledge.
I feel confident in my body.
I feel strong.
I feel healthy.
I feel hmm sometimes happy sometimes sad as that’s human’s nature.
I feel beautiful.
I feel GRATEFUL.
Work on yourself daily.
Create a routine.
Do what you love.
Take care of your body.
Take care of your soul.
Find a way to do what you truly love.
Educate yourself every day. Because knowledge my dear, that’s where the confidence comes from!
Love yourself &
don’t let anyone to destroy your inner peace.
With Love B.B ♥️ ______________________
Body by Bombshell by @barbarabombshell
Women’s Fitness Specialist
Female fitness for every size and shape.
Book yourself a FREE CONSULTATION & SESSION here ⬇️
17 minutes ago
Week 2, Day 2
Take a 20 second rest between each set.
Rest for 1 minute after completing all exercises and repeat with a total of 3 sets.
REPEAT EACH WORKOUT SLOWER AT EVERY REP. Details can also be found in my highlights!
Tips: always do a quick warm up beforehand (running on the spot, jumping jacks, burpees - anything to get your heart rate up)!#fitnessmotivation #fitness#fitnessjourney#fitmom#femalefitness#abworkout#workoutmotivation