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3 minutes ago
•• Macro Tracking as a Tool •• 🍝🥬🍇
Tracking macros has made a significant change in my fitness journey ! Both physically and emotionally.
It is a great tool for losing weight, gaining muscle, staying on track and more.
However, it is merely a tool! And can be used for as long as you feel you need it.
After tracking for over a year now I am so much more aware of portion sizes, estimating nutrition etc.
Try not to let the fear of not knowing the nutrition of something stop you from going out or enjoying a special occasion!! This is not the point of flexible dieting.
I have become a lot more lenient with guesstimating, eating out, not weighing EVERYTHING (like lettuce etc.)
Nothing is going to be perfect even if the nutrition of provided!
The longer you track the more comfortable you will get with portions and nutrition and it is OK to take a step back!
So trust your knowledge and stay confident in your decisions! Use it as a tool and allow yourself to be FLEXIBLE when you get to that point 🙃
Lifting weights is like the foundation of youth.
It has been scientifically proven that strength training and participating in regular weight-bearing exercise at any age not only strengthen your muscles but also your bones and can eliminate Osteoporosis.
Not to mention other benefits like:
☑️ reduces the risk of injury
☑️ boots stamina
☑️ improves sleep.
☑️ improves brain health.
☑️ reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, and obesity.
Plus, they’ve proven it doesn’t matter when or what age you start you can see the positive effects. So, the only question is.....why haven’t you started?
Start here 👉🏼 www.functional-u.com.au
Here's an inch pull-up with 90 degree eccentric isometrics. Read more about mastering your body mechanics in my book MOVEMENT REDEFINED at https://www.advancedhumanperformance.com/movement-redefined … #strengthandconditioning#strengthtraining #bodybuildinglifestylepic.twitter.com/XRT1CZi6ac
1 minute ago
Train smarter not harder❗️ _________________________________
When it comes to my pulling/rowing, every other week I employ a specific back attack....
Pre-exhaust the lats followed with deadlift to row combo.... hello back pump!
First time deadlifting 500lbs, but definitely not the last.
I wasn't able to quite lock it out and stalled out at this point of the ligt, but in my defense, I had just done my deadlifts and farmer carries for the week the day before. On a fresh day I could pull this for sure.
Photo by @captnredbeardphotos
Determination is the single biggest ingredient for success. #workouts that you give your all for will mean every #exercise is effective. Work smart and hard. Make every #rep count. #gymlife #strengthtraining. But remember to ENJOY it! pic.twitter.com/IDwtISvuuS
5 hours ago
HUIDIGE STATUS: THICCER THAN A SNICKER 🍫
Effe een kleine physique update om aan te tonen dat we dr niet altijd “lean/shredded/droog & ripped” bij lopen, waar ik overigens totally cool mee ben aangezien dit vaak een fase is waarin je het meest flexibel kan zijn met je voeding & fitness doelstellingen en sterker worden/progressie maken iedere training voelt als een joke (indien je correct je training programmeert of course). De laatste keer dat ik zo (relatief) hoog in me vet percentage heb gezeten is misschien al circa 3 jaar geleden. De reden hier achter? De gedachte gang loslaten dat ik altijd 100% in shape moet blijven, meer eetlust hebben dan dat ik normaal gesproken heb en het feit dat je dr in kleren groter uit ziet🤷🏻♂️ Voor de meeste mensen, inclusief mijzelf boeit het namelijk geen moer hoe shredded je altijd bent, zo lang je maar zelf comfortabel bent in je eigen huid & nog steeds naar je doelen toewerkt✅ 📸: @jasper.heil
Loaded carries don’t always have to be heavy. Due to a cranky wrist, Jessie can’t load it in certain positions, but this carry worked just fine.
I call it the overhead dangly bit carry. A catchy title, I think you’ll agree.
I like it because it works on upward scapular rotation, shoulder flexion mobility, reflexive scapular mobility as well as some rotary stability when you turn around.
Jessie likes it because it allows her to train despite her injury, and that’s a big win in my book.
If you’re looking for a trainer that thinks outside the box you should check out my $45 deal which expires very soon as I will never off my services at this price again.
Check out www.renewfitness.com.au for all the details (link in bio)👍
Happy Monday guys, I am here bringing some motivation to you, hope you find it useful 🤩
In general, girls (I used to do it to) focus on building and shaping the lower body, particularly the glutes. While a strong posterior has many benefits, the upper body shouldn't be neglected as part of a balanced exercise programme
Having well-defined arms, strong back and shoulders is a bonus, but there are many other benefits to building and maintaining a strong upper body other than looks 🤷🏼♀️
Here's some of what I have experienced through my journey 🤪 ◻️ It improves your posture, especially bad posture that can have very damaging effect on your physical health (joint problems, fatigue, headaches, etc) not to mention your physical appearance.
After the accident I had suffered from scoliosis, weight training helped me by strengthening the muscles in my back 🙏🏼 ◽️ Everyday tasks become so much easier by increasing your capacity to go about your daily life, whether that is picking things up and down, moving stuff in your house etc. ◽️you will sense a boost in your confidence as a result of being stronger at life's daily tasks, and a transformation of your body, you may find that your confidence starts to improve, too. ◽️working on your upper-body strength can also help your ability in other workouts. The majority of HIIT workouts and circuit classes contain upper-body exercises (planks, press-ups or mountain climbers), require a good base of upper-body strength. You will be able to make the most out of these workouts without having to regress the movements 💅🏽 @toneandsculptapp
Bench day today, 5x3 all paused @ 185 lbs. dips 3x7 @ 110 lbs. incline earthquake bench, 3x6 @ 145. Barbell skull crushers, 3x6 @ 85 lbs. DB flys on flat bench, 3x6 @ 40. Looking like 3 sets was the magic number for today’s session, overall great workout today!
1 day ago
🇪🇸Actualización de mis entrenos actuales y dieta, bueno “dieta”.
(English post in comments 🇺🇸 Update of my current training and diet, better said "diet." ).
💪🏼Respecto a los entrenos he hecho un par de cambios en mis entrenos. Hago 6 días de entrenos, de los cuales 5 son de fuerza y un día es de entreno funcional. He separado mas los grupo musculares y la verdad que me esta gustando mucho. Desde hace tres semanas entreno en ayunas los findes, me va super bien y actualmente al no estar con dieta estricta me permite darme mas caprichos en el finde sin grandes superávits.
👩🏼🍳Respecto a la dieta o no dieta jajaja. Digamos que actualmente estoy comiendo por sensaciones, la única comida que sigo pesando es el tupper de medio día, la cena lo hago a ojo pero se que siguen siendo más o menos igual que antes, finalmente te quedas con las cantidades a ojo. Pero entre semana no ha cambiado mucho con cuando llevaba dieta pautada. El finde si soy algo más flexible, también hago ayunos más largos. Y respecto a mi peso y todo, sigo pesando lo mismo que antes de navidad (eso es mi objetivo actualmente) pero físicamente me veo mejor, también lo noto con la ropa. Así que vamos bien.
❓Pregunta del millón, ¿cuando empezaré a definir o enfin cuando volveré a llevar una dieta pautada? Mi plan es comenzar en abril, así que aun me queda un poco para esta dieta flexible. La verdad que estoy disfrutándolo y más si voy viendo cambios sin esperarlos. Aunque eso es gracias a los entrenos que últimamente los estoy petando.
¿Y tu en que etapa estas?
‼️⚠️Mis publicaciones, dieta y entrenos son adaptadas a mi, os comparto este contenido para inspiraros. Pero no hagáis un copia y pega de mi dieta ni de ninguna dieta que os encontréis por redes o internet. En caso de querer cambiar tu alimentación contacta siempre un profesional.
#fitspo #Fitfam #GirlsWhoLift #GymLife #Legday#NoPainNoGain#FitLife#GetStrong#Workout#TrainHard#Gains#Strengthtraining #Fitness #Bodybuilding #FitFluential #Gym #fitmodel #fitgirl#chicafit#girlthatlift#fitdutchies#salud
Finding that sweet spot when you strength train and run is a fine line. I’m still focusing on building the strength back and just keeping some low but consistent mileage. Next week however the plan is to drop the strength training right down and up the running to see how the legs feel. Right now though it’s time to face this wind and get a couple more miles in to round off the week 🤙🏼
Total body resistance band workout ⠀
We are home from vacation and back to reality. I have a photo shoot in April, so my workouts along with my nutrition is about to get 🔥 and I will share everything with you along the way. ⠀
These bands are a really handy tool for when you don’t have access to a gym or equipment. They come with resistance options up to 150 lbs. I am using the 50 lb resistance here. ⠀
Continue each exercise for 30 seconds (each side) before moving on to the next. Complete a total of 4 rounds.
New PR. 355lbs @200. Thoughts On Form and Depth? via /r/strength_training https://www.reddit.com/r/strength_training/comments/f8y5z1/new_pr_355lbs_200_thoughts_on_form_and_depth/?utm_source=ifttt … #StrengthTraining#HealthFitness
We're now offering Genuine Health products at the gym! Genuine Health is a Canadian supplement company and a certified B-Corporation (considers outcomes for people AND planet in addition to profit) and we're happy to offer a few of our favourite things for your convenience. If you have questions about any of these products or how to use them, our nutritionist Julia has the answers.
1. Greens+ Extra Energy
One scoop daily provides immediate, long-lasting energy, along with essential nutrients for a healthier, energized body – naturally. Formulated with the synergistic blend of naturally energizing greens+, plus taurine and naturally occurring caffeine from kola nut.
2. Greens+ Original
One serving daily provides a synergistic blend of over 23 plant-based essential nutrients. Highly alkaline-forming and rich in antioxidants, greens+ nourishes and protects your body, increases energy, promotes healthier bones – and much more.
3. Fermented Vegan Proteins+ Bars The ultimate high protein snack that’s fermented for better digestion and maximum protein absorption.
4. Fermented Organic Vegan Proteins+ Powder
20 grams of fermented protein from a mix of 7 plant-based, organic sources! Good for your gut, easier to digest and absorb. 👍🏼🥦🥒🥬🍊
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11 minutes ago
Swipe to see what happened at the gym today! 🚒 .
Mid workout all the alarms went off and everyone kind of stared at each other like do we really leave or no? 😂 Well we did have to leave and wait for the fire department to come clear and reset the alarms. We looked like sardines filing out of and back into the gym lol. Anyways I still got in a killer workout tonight! Hope y’all did too or had a nice rest day! 💪🏻❤️
11 minutes ago
Today went better than I expected 👍worked all weekend so I felt a lil drained today..
Pause [email protected]%115(need to work on a longer pause and my dancing feet but the weight felt good)
Incline bench - [email protected]%100( after I struggled on the first set.. I got creative, and figured a way to adjust my incline.. Threw up 100 for the rest of the sets 👆)
Bustostraining workout #132
📌SAVE FOR LATER. Tag a workout buddy
Can you make it under 50 minutes? If not no biggie do your best. Use a kettlebell or a dumbbell, you pick. I prefer the kB as you can tell
THE WORKOUT: check out the you tube Channel, Bustostraining with some exercise tutorials. The Bulgarian lunge is where you place one leg on a bench, box, step while the other is in front. You will lunges down. Check out my build a butt workouts you will see the exercise pretty much in all of them
🙋🏻♂️🙋🏻♀️Let me know if you do the workout, I wanna know. Have some fun
Recomendaciones del Entrenador 🏋🏻♂️ Middle Cable Fly 🏋🏻♂️ .
«Este ejercicio es perfecto para incorporar en una rutina de volumen. Ya que puedes crear una contracción en el pecho de manera constante, efectiva y añadir estabilidad a tus hombros.»
•Área: Ejercicio para el pecho
-Coloca un pie al frente (flexionando la rodilla ) y el otro pie atrás (en puntitas)
-En todo el movimiento del ejercicio mantén la espalda derecha mientras sacas el pecho hacia al frente.
•Movimiento de brazos:
-Extiende los brazos (como si fueras a dar un abrazo) mientras flexionas un poco los codos. -Mantén los codos paralelos al piso.
-Lleva los brazos hacia al frente hasta que tus palmas toquen. (Mantén esa posición por un mínimo de dos segundos para aumentar la contracción del pecho)
-Cuando regreses los brazos hacia la posición inicial trata de no pasar los codos hacia la parte de atrás de tú torso para evitar lastimarte los hombros. .
•Recomendaciones: -De 4 a 5 Sets: 15 a 20 repeticiones por set
-Realizar con un peso moderado para evitar lesiones
-Otros ejercicios parecidos que puedes incorporar en tú rutina de pecho es el “Upper Cable fly” y el “Lower Cable Fly”
𝕀’𝕞 𝕟𝕠𝕥 𝕒 𝕥𝕠𝕦𝕘𝕙 𝕘𝕦𝕪😇
Honestly one of my biggest pet peeves is reinforced stereotypes. Or the idea that you can look at someone and know how they will think, behave, or feel about something. I get it, it’s some part of human nature. But we can use the most evolved parts of our brain to get past this way of thinking.
How often can you really say things really are as they seem to be? How often are do we think the grass is greener on the other side? Or that there is a “better” way of doing things. My point in all this is that
Our mind is constantly searching for shortcuts. A more “efficient” use of our mental facilities. Thing is sometimes this way of thinking not only totally wastes time it also sometimes causes us to take a wrong turn and totally miss our destination.
You have a goal. You may have tried something. It was hard but you were seeing some results, but all of a sudden your co-worker loses 10lbs on Keto... now you decide it’s a good idea for you to do. You do it, you drop a quick 5lbs, progress stalls, you get frustrated, you end up quitting, you gain all the weight back and some.. That’s not how that was supposed to go, right?
The idea that shortcuts exist is a trap. It’s another course or ebook to buy that’s just preying on your emotions. You know what works, the hard part is getting yourself braced for all of the difficulty. Sometimes you need additional accountability or guidance, but it’s not a shortcut. Accountability and Guidance seems like a shortcut because you’re not caught in the loop of fads, gimmicks, and straight up scams.
If you’re looking for help I have a few spots open. If you’re interested send me a direct message so We can find the right program for you.🤘🏽☺️
Is it good to do legpress on deadlift days or is it used better for squat days? via /r/strength_training https://www.reddit.com/r/strength_training/comments/f8xkyc/is_it_good_to_do_legpress_on_deadlift_days_or_is/?utm_source=ifttt … #StrengthTraining#HealthFitness
anyone else always feel so dead after their first day on a new training block? ᕙ(⇀‸↼‶)ᕗ
squat was moving smoothly but I was feeling a little discomfort in my right hip. First time ever feeling some hip discomfort on squats so I’ll work be working on a lot more hip mobility drills. Don’t want this to become an actual issue in the long run - ...and bench press moved so well today that I’ll take it as a small win!! -
🌀high bar squat: 250lb 5x3
🌀bench press: 160lb 1x1
NEW ARTICLE // “What Is A Calorie Deficit, How You Can Create One, And Why You’re Not Seeing Results While In A Deficit” is now live on my website!
Click the link in my bio to give it a read and please let me know what you think! Your feedback is much appreciated ☺️💌