anita_herbert anita_herbert

1,632 posts   1,373,586 followers   670 followings

🔥ANITA HERBERT IFBB PRO 🔥  ONLINE COACH 🌎 🏆2017 Bikini Olympian @yamamotonutrition @bombshellsportswear Email📧Info@anitaherbert.com ‼️DIET & TRAINING PLANS NOW AVAILABLE‼️

Getting myself pumped to workout with my new @bombshellsportswear set 😍 and my ocean view.
You guys already know how much I like high waisted shorts, I pretty much live in them 😝
@bombshellsportswear I wish I found you earlier ❤😭
Style, comfort, perfect fit and quality all in 1 🙌🏾
Save 💰 with “ANITA10” when getting yours 😉
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Okayyyy time to work😈
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FAT BURNING 🔥full body circuit for y'all to save and try later!
Dont forget to tag your gym buddy!🙋🏻‍♀️
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Circuit 1:
1⃣Bosu squats jumps - 20
2⃣Squat to upright row - 15
3⃣Split squat into static squat holding a plate -10
4⃣Bicep curl with plate -15
Rest for 60
Repeat 3x
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Circuit 2:
1⃣Elevated cable curtsy into squat variation -10
(I LOVE THIS ONE, make sure to do it slowwwwww and focus on pushing thru heels to engage those glutes
2⃣Monster walk with cable -10 steps
3⃣Kettle bell swings -10
4⃣And some abs at the enddddddd -10
Hanging leg raise variation (Knee side to side and straight leg in the middle = 1rep)
#myTip: I highly recommend you to get one of these straps if you want to get those last reps before your grip will give in. I personally can get at least 5 extra reps with straps versus my grip/ hand strength🤚
🎶 Spend Some time together-Mickey More Deep Mix/Andy Tee/Danny Losito /Kareem Shaba

Back and bicepssss
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Having a strong back and arms is extremely important if you want to have a well balanced physique!
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I usually like to do a specific back and bicep workout each week, but sometimes I like to switch things up and incorporate back and biceps into the same session.
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The locations of these two muscle groups may make them seem totally unrelated, but in fact they’re quite connected.
Just think about it, whenever you pull or lift something - whether you’re trying to move an object toward your body or move your body toward an object (as in a pull-up)– you engage your biceps and your back muscles at the same time to make it happen.

Try this superset:
1️⃣ Isometric hold - 60 sec
2️⃣ Single arm DB row - 12 reps
3️⃣ Single arm DB row variation - 10 reps (drop to lighter weight, and do kinda like a sweeping movement reaching more forward instead of down) I can really feel my muscles engaged by doing this
4️⃣ Bicep curl with plate - 15 reps
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😴 Rest 60 secs 🌀Total of 4 rounds
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❓Want to train with me?🙋🏻‍♀️
Click the link in my bio or email me ‼️Info@anitaherbert.com‼️

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Take care of your body, and your body will take care of you💕 @yamamotonutrition
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When it comes to nutrition, make sure you’re in a caloric surplus so that you’re supplying your muscles with the adequate amount of nutrients to grow. Daily calorie intake is based off your age, weight, training levels, and overall lifestyle. Protein is fundamental to growing muscle mass, so make sure you’re reaching your protein accordingly.
To help reach my protein goals, I use at least 1 x per day @yamamotonutrition Yamamoto® Nutrition Iso-FUJI®This is definitely the best protein 🙌🏽 on the market and it is Natural.
(NO palm oil, NO maltodextrin, NO xanthan gum, NO carrageenan, NO erythritol, NO xylitol.
ONLY 100% Whey Protein Isolate by cross-flow ultrafiltration and microfiltration. Microfiltration is a process of preserving the integrity and the presence of bio-active protein fractions, which determine the quality of the protein)
Remember “ANITA10” will save you 💰😉

🔥START YOUR TRANSFORMATION TODAY
⬇️HOW TO START⬇️
1️⃣Click the link 🔗 in my bio @ANITA_HERBERT or email me at info@anitaherbert.com
2️⃣Purchase the plan and fill out your personalized questionnaire 🙂

ARE YOU TIRED OF NOT GETTING THE RESULT YOU WANT⁉️
I’m here to help you‼️
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My clients are real people with real results!
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There is no reason the dieting has to be hard. You don’t have to give up all of your favorite foods or spend hours at the gym.
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Are you ready to start your transformation and gain confidence?
You will feel amazing when you stop and look back at the progress you have achieved 💪🏾
The process doesn’t have to be alone. We already have a amazing Facebook support group with great people supporting each other 👯‍♀️👯‍♀️
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💯 All my diets are custom made to fit your current lifestyle and body goals.
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🤔How does it work?
After purchasing my plan, you will be sent a questionnaire where I will ask you your food preferences , any allergies, etc. So your plan is perfectly customized and tailored just for you! Now if you’re like me and you love sweets 🍭 🍦 don’t worry! You can have ice cream on your diet and still loose fat. Sounds good doesn’t it? Thats the beauty of flexible dieting😜
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🏋🏻‍♀️My training plan also includes individual video guides for each exercise to make sure you achieve the proper form.
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❤️I also have a private FaceBook group with 24/7 support with constant motivation from our community! (Swipe to see some of my clients progress from this week🤗)
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✅ I will guide you and provide all the tools you need to achieve results and all you have to do is follow your personal plan.
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‼️Click on the link in my bio @anita_herbert or email me at info@anitaherbert.com and lets get started‼️

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Little bit of #MondayMotivation for y’all!
✨New week, new goals to chase!✨
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Take a deep breath,
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Exhale the bullshit excuses and negativity!
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Breathe in the positivity, confidence and inspiration!
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Stop doubting yourself, work hard and make it happen!
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📷 by @samuellathrop 🎨 by @kornikamakeup
Acct 2 @anita.herbert

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6 EXERCISES - 1 MACHINE 😮
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6 different uses of the good old #legextension
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I was training in soooo many crappy hotel gyms lately due to traveling in Europe . I had a very limited selection of equipment , which made realize 🤔 that the leg extension machine (almost every single gym has this) is actually amazing 👏🏾. You can do SO MANY exercises, pretty much a whole lower body routine on it 😱.
So next time you are in a crappy gym, or your gym is just super crowded and you don’t feel like waiting in line for the machines 🤦🏻‍♀️ remember these moves! 🤗 This will definitely save your workout! It has saved mine many times !🙌🏾🙌🏾🙌🏾
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1️⃣Standing hamstring curls
2️⃣Frog pumps (this is SERIOUSLY my favorite for booty 🍑🕺🏾) takes a little bit to get comfortable as you can see, but once you get the right set up you will destroy da bootyyyyy😈
3️⃣Donkey kicks
4️⃣The good old leg extension
5️⃣Single leg version
6️⃣hip thrusts (sorry guys I lost this clip somehow🤦🏻‍♀️)
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‼️Now taking clients for Online coaching‼️
click on the link in my bio @anita_herbert
or
email me at info@anitaherbert.com

You know where to find me 🕺🏾🔍
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📷 by @jpaullphoto
🎨 by @kornikamakeup
Account2 @anita.herbert
👙@soldemar_beachwear

#SisterTransformation #RealTalk
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There is so much dedication between these photos, and a LOT OF HARD WORK‼️
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So last time when I posted a picture of my sister’s @edinaszaboo progress (after I tweaked her diet a little bit) I had some girls commenting like:
“She has always been lean”
“She just has good genetics”
“She always had good abs like that”
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AS YOU CAN SEE, THIS IS NOT TRUE 😏
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She had to work just as hard as me, or everyone else, to get a body that she was happy with!
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‼️The reason why so many people are overweight, or aren’t looking like the way they want, is because everyone wants to look hot but no-one is willing to work 😏
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Everyone is looking for bullshit quick fixes! There is NO substitute for hard work!
You can be skinny or chunky, doesn’t matter. You can start your journey from any starting point or level.
IF YOU EAT RIGHT & TRAIN RIGHT your body will change‼️
YOU WILL LOOK GOOD AND FEEL GOOD‼️ #SinpleAsThat 😤
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Now, back to my sister! @edinaszaboo is 25 years old, and a full time police officer👮‍♀️(not a fitness model☝🏾) with an extremely busy schedule.
She still manages to make time to work out 4x times per week, and cooks and preps her meals every damn day.
She puts in work = she gets the results!
I’m so proud of her👏🏾 #SheIsMyMotivation
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If she can do it, so can YOU!
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🚨START YOUR TRANSFORMATION TODAY🚨 ( click the link in my bio) or if you have any questions about my coaching email me at 💌info@anitaherbert.com
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⬇️HOW TO START⬇️
1️⃣Click the link 🔗 in my bio @ANITA_HERBERT or email me at info@anitaherbert.com
2️⃣Purchase the plan and fill out your personalized questionnaire 🙂

Tag someone who loves training 🍑 or just loves 🍑 in general😂
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Try this quick 20 minute resistance band booty workout to tone and lift those cakes😜
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Lets get your heart rate up first: .

1️⃣Pop squats 3x20
2️⃣Burpees ( everyone’s favorite i know😝🤣) 3x 20
Get your bands and perform 20 reps from each exercises (20reps each side!!)
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1️⃣Donkey kicks 20
2️⃣Side kicks 20
3️⃣Straight leg donkey side to side kicks 20
4️⃣Single leg glute bridge 20
5️⃣Side laying leg lift variation 20
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Your glutes should be on fire 🍑🔥 by now😈
Rest for 60 sec and repeat the whole routine 2 more times!
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These band workouts are really great for targeting the muscles in the butt(the gluteus maximus, gluteus medius, and gluteus minimus).
This is great if you just want to do a butt-focused workout, and it’s also helpful if you want to prime your glutes when you are training legs.
I have always been quad dominant (which means I tend to overuse my quad muscles during workouts that aren't meant to target them). To help target my glutes , I always start my lower body trainings with some of these resistance band moves.
These kind of glute isolation exercises have been helping me a lot to turn on the right muscles so I can get the most 🍑 out of every single session 😈
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🙋🏻‍♀️Want to train with me?🙋🏻‍♀️
Click on the link in my bio @anita_herbert or email me at
Info@anitaherbert.com

Dare to dream big ❤️
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Everyday you have a choice.
You can take action and finally take the steps to ignite your dreams, or you can continue to make up silly excuses of why you can’t or shouldn’t...
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It’s been 6 years since I decided to move to Miami and turn my life upside down.
Now I can say that this was the biggest and the best decision of my life!
Making changes may be scary, but it can also be so exciting.
If you are not happy with where you are right now,
DARE TO MAKE A CHANGE ❤️
@yamamotonutrition #yamamotonutrition

#MyTransformation #RealTalk
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I never thought i would post my before pictures🙈 but i want to show you guys that im just like any other person out there.
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💥NO, I don't just have crazy genetics
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💥NO, I wasn’t always lean and muscular
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💥I had to work as hard as everyone else
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🚨With the right method you can 100% change your shape and say 🖕🏾to your genetics😤
#ByeByePancakeButt 👋
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1️⃣st pic
left : when i was a cardio 🐰
right : now
2️⃣nd pic
left: before i started training
right: now
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My body has developed slowly through years of hard work and consistency.
Today I can say that I have full CONFIDENCE and a POSITIVE RELATIONSHIP with my body.
❗But it wasnt always this way❗
I used to hate my body😔 I always wanted to look like one of those skinny Victoria Secret models.
Well, my goals have completely changed along the way as you can tell 😅 now i could pick one up and squat her😝🤣
Instead of model skinny I fell in love with muscles 💪🏾 I think nothing is sexier than a strong woman's body😻
It took me some time to achieve my results - but its 100% worth it! But heyyyyyy, Nothing worth having comes easy righttttt?! 🙅🏻‍♀
I have made many mistakes along the way, but that’s okay.🙄
Now I’m able help you guys with what to do and what not to do to achieve your goal body without taking any detours!🙌🏾
Don't look for magic pills or quick fixes‼️
Most people fail to achieve their goals because everyone is looking for a quick fix.
There is no “finish line” to health. is a lifestyle and I’m so happy that I chose to live this way.
I feel happy, healthy and confident.
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I’m here to help you along your journey, so you don’t make the same mistakes that I’ve made 🤦🏻‍♀
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Achieving your fitness goals doesn’t have to be hard - you don’t even have to give up some of your favorite foods (my clients are eating 🍦 while loosing weight😋) I can help you reach those goals and get you to the dream body you’ve been looking for.
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‼️If you want to learn my methods click on the link in my bio @anita_herbert or shoot me an email at info@anitaherbert.com
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🤗I hope to motivate and encourage you to find what works for you and create your own happiness.

Lets see why are you not losing weight?🤔
Tag a friend that needs to read this!
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To be successful in losing weight and toning up is not always easy, but it also doesn’t have to be complicated 💪🏻
Here are some reasons whats stopping you from achieving your body goals:
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❗️You’re Eating Clean but Aren’t Aware of the Calories
Healthy foods can be both delicious and beneficial to your diet, but too much of a good thing can also hinder your progress. Eating clean foods such as avocados, nuts, and full-fat dairy can be great for your health, but they’re also very high in calories. Many foods are marketed as “healthy”, but always be aware of their nutrition facts because if you’re eating a lot of these types of foods you can be consuming more calories than you realize.
❗️You’re Not Focusing on Macronutrients
You don’t have to cut out carbs, fats or proteins out of your diet - you actually NEED all three. You need carbs to fuel your body’s energy to do intense workouts. Cutting your fat too low can mess with your hormone levels and slow your progress down and stall your results. Eating more protein can help you build lean mass and burn more fat than the other macros. This is because protein has a higher thermochemistry effect and your body burns more calories to process protein, making it harder to gain fat.
❗️You’re Consuming Too Many Liquid Calories
Most people don’t notice, but drinking liquids such as fruit juice, wine, and other alcohols actually contain a lot of calories and are high in sugar! You may burn 200 calories running on a treadmill, but can easily drink an energy drink and gain those calories back in just seconds😱 WHICH IN INSANE! Instead opt for teas (50 calories or less) and most importantly stay hydrated with water throughout the day. Water can help suppress your appetite and keeps your body from storing the fat you consume! I aim to drink about a gallon (=3.8 liter)every day.
❗️You’re Indulging Too Often
A lot of people think “I ran two miles on the treadmill, I deserve to eat a whole 🍕 !” But in reality, people usually overestimate how many calories they burned by working out and underestimate the calories in desserts or treats.
Continued ⬇️

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