lenis_fitness lenis_fitness

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Lenis_fitness  @lenis_fitness Half ๐Ÿ‡ฎ๐Ÿ‡น & ๐Ÿ‡ฆ๐Ÿ‡บ Personal trainer #Travel โœˆ #Foodie ๐Ÿด #fitness ๐Ÿ’ช

Cavagrande, Sicily

I seriously can't believe I managed to hike a mountain for 1 hour to see this amazing lake.

I was so scared at first because we were so high up and the trail was so Rocky but it was so worth it in the end!

I also shot some amazing photos and I've been here for 3 weeks now and I'm happy to say I haven't put on any weight although I'm eating heaps of pizza and icecream but I do feel like I've lost some muscle.
Next week I'm going to see Taormina so that's going to be exciting! Hope your all having a great week ๐Ÿ’—๐Ÿ’ช #cavagrande #amazing #cavagrandedelcassibile
#cavagrandelakes #beautiful #summer #beautifulview #sicily #bikini #bikinibody #tanned #lake #mountains #avola #bbg #funtime #swimming #beach #lovesicily #sicilian #aussie #holiday #fitfam #sicilianholiday #syracuse

#summervibes
I'm loving my new tan and #Sicily, the beaches, the food, the friendly locals, I seriously don't want to leave!! I haven't worked out in a week now because it's so hot here but I've been doing so much walking.

I'm staying in Syracuse with family and there's seriously some amazing places to see here.
My favourite so far has been #ortigia which is an island with amazing sights, and alot of tourists.

Hope your all having a great week!

#holiday #travel #tanned #italy #reddress #dressedup #goingout #sicilian #happy #smile #beautiful #ortigiaisland #fun #syracuse #strong #love #travelling #summer #august #humpday #happydays #loveitaly

Here are some of my favourite exercises for Shoulders and Biceps ๐Ÿ‘‰๐Ÿ‘‰๐Ÿ‘‰ Swipe to see videos ๐Ÿ‘ŠBarbell military press (all three detoild muscles are worked and it also engages the core) ๐Ÿ‘ŠMilitary push press (this exercise definitely gets your heart rate up keep your reps high if you really want to die like me ๐Ÿ˜‚). ๐Ÿ‘ŠDb Arnold presses(if you want more of a challenge try this, its similiar to a DB shoulder press but also engages the delts more) ๐Ÿ‘ŠCable bicep curls (I always like ending with isolation exercises so I like to burn out my biceps with slow and controlled High reps ๐Ÿ˜‚) Which exercises do you guys like out of these? ๐Ÿ‘Š๐Ÿ’ช #shoulderburn #shoulderday #pushpress #militarypress #shoulderworkout #shoulderandbiceps #bicepsworkout #gymworkout #gymgirls #gainz #motivation #sunday #mondayfeels #melbourne #gymday #workoutvideo #gymwear #gymshark #nikewomen #followme #fitlife #fitnessworkout #curls #womensworkout #killingit #gymgirls

Happy Saturday #fitfam
Officially killed my legs today ๐Ÿ‘
And hit a new PB with my #legpress I did 130kg on 8 reps and was feeling so strong that I went heavier on everything. ๐Ÿ‘BB SQUATS 5X8 62kg
๐Ÿ‘BB LUNGES 3X12EA 30KG ๐Ÿ‘ROMANIAN DEADLIFTS 5X8 60KG
๐Ÿ‘HAMSTRING CURLS 5X6 30KG
๐Ÿ‘DEADLIFTS 3X12 60KG
๐Ÿ‘LEG PRESS 5X8 130KG
๐Ÿ‘CALF RAISES 3X12EA 5KG EA

I could hardly walk after but it was so worth it! I have -2 more days until I go on holiday and tommorrow is my last workout which will be shoulders and biceps. ๐Ÿ’ช
Hope your all having a great #weekend oh and who else loves training on the weekend?

#legday #legworkout #squats
#bootyfordays #deadlifts #romaniandeadlifts
#killedmylegs #squatting #goinglow #melbourne #personaltrainer #personaltraining #growingabooty #glutes #gainz #weekendshere #smashedit #workhard #workoutvideos #workout #training #gymworkout #worldgym #weekendfeels #saturdayworkout

Back and Glutes workout
Swipe to see ๐Ÿ‘‰๐Ÿ‘‰๐Ÿ‘‰ This week has been tough, I've been so tired and sluggish but I literally have 4 days to smash out this week before I go on holiday.
On Tuesday I felt like crap but still got my workout in and today I'm feeling a little better I think the BCAAS helped too ๐Ÿ˜‚
I'm extremely happy with my chin ups, I actually got 10 in today on my first set so all I need to work on now are my pull ups where I can only get 8 in.
I can feel my body getting stronger and going on holiday is going to set my progress back but it will also give me some time to rest and relax which is exactly what I need right now ๐Ÿ˜‚ hope you all smashed out your workouts today!! #happythursday #backday #backandglutes #bootyworkout #funworkout #pullups #chinups #kickbacks #hipthrusts #killingit #melbourne #workoutoftheday #tired #oneweektogo #holiday #personaltrainer #personaltraining #lats #strong #motivation #stronggirls #chinupprogress #fitlife #workoutday #backworkout #gettingstronger #throwbackthursday

Britney Spears and her boyfriend vs us ๐Ÿ˜‚
They look so graceful while working out but in reality I don't know who is. We were sweating and falling all over the place.
This was fun to do and I feel like we #nailedit ๐Ÿ˜‚
#fitnesscouple #coupleworkout #funny #funnyvideo #britneyspears #hilarious #fitnessvideon#couplevideo #lovehim #lol #funnyworkout #crunches #pushups #sweaty #gymmemes #wetried #funnycouple #melbourne #closeenough #workoutvideo #funnygym #gymjokes #joking #follow

BOOTY WORKOUT
NO EQUIPMENT REQUIRED All you need is a #bootyband ๐Ÿ‘

This mini workout is great if your a beginner and want to train your glutes!
It can also be done as a warm up before a weighted leg session to help switch on the #glutes
IMPORTANT info before starting: make sure your core is engaged at all times and your back is flat on the floor when doing the #glutebriges ๐Ÿ‘
When doing the kickbacks make sure your back is not curving you can fix this engaging your core and by being in a slight posterior pelvic tilt position!

I'm definitely going to be bringing my bands on holiday with me, as they're so easy to pack in a suitcase.

Hope you guys #enjoy and let me know what you think

Happy #Tuesday
#bootyworkout #bands #bootybands #abductors #adductors #bootyday #gluteworkout #travelworkout #travelling #bootyful #melbourne #bootyexercises #bootay #personaltraining #athomeworkout #noequipment #workouttips #workouts
#workoutoftheday #transformationtuesday #glutei #eserciziperglutei #gymworkout #miniworkout

Banana pancakes ๐ŸŒ๐Ÿ“
Had my 2 ingredient #delicious #pancakes for #breakfast this morning and added a bit of #chocolate sauce on top.

Recipe for pancakes is:
1 banana
1 egg
Recipe for chocolate sauce:
3 tsps of coconut oil melted
1 tsps of cacao
1 tsps of peanut butter
1 tsps of honey (optional)

To make the pancakes stir ingredients together and fry in a pan, for about a minute and then flip them until ready.

Really easy and #quick go to breakfast! Hope your all having a happy #friday
#itsfriday #friyay #healthyrecipes #yummy #healthypancakes #cleaneating #brekky #sogood #instafood #tgif #strawberries #fruit #healthyfood #likeit #foodporn #deliciousfood #eating #whatsonmyplate #foodpost #foodie #timetoeat #breakfastrecipes

Transformation Tuesday
2015 vs 2018 Ab progress

Excuse my white face in my second photo #tannedbodywhiteface ๐Ÿ˜‚
On the first photo I was mainly doing HIIT and heaps of cardio, although this routine may work wonders for others, for me it was constantly stressing my body and causing bloating and I just wasn't happy with my routine.
I was eating healthy and getting enough sleep but I was just burning away my muscle mass by constantly doing too much cardio/HIIT and not enough weights.
In the second photo my routine is only weightlifting and occasionally some cardio, I've found this works best for my body as I'm already quite lean and I have to be very careful how much cardio I incoperate in my routine.
I recommend a mixture of weights + cardio in a workout routine but remember to Always prioritise WEIGHT TRAINING if you want to see amazing results as lifting weights burns more fat and healthy eating will boost up your metabolism ๐Ÿ’ช๐Ÿ‘ Let me know what you guys think ๐Ÿ‘Š๐Ÿ‘Š๐Ÿ‘Š๐Ÿ‘Š๐Ÿ’— #transformationtuesday #gainz #transformation #progress #myprogress #mytransformation #tuesdayfeels #lean #abs #absonpoint #abstransformation #core #personaltrainer #melbourne #transformation #transformazione #pinkgirls #beforeandafter #results #trainingresults #weighttraining #girlswholift #flexing #fitnessmotivation #healthylife

Happy Monday #fitfam ๐Ÿ‘
Funny to say it was my #restday today even though it's usually a popular day to hit the gym for most people today! I'm resting for my killer #legsession tommorrow hoping I don't crawl down the stairs ๐Ÿ˜‚ my usual two favourite moves on a leg day are definitely #squats and #deadlifts ๐Ÿ‘ I've noticed amazing results from these exercises especially in my core. ๐Ÿ‘†๐Ÿ‘†๐Ÿ‘†๐Ÿ‘
These exercises will not only strengthen your leg muscles but they will also engage your core so I highly recommend them in your training routine!
Did you guys train today? Also what are your favourite leg day exercises? ๐Ÿ‘๐Ÿ’— #legday #restday #mondaymotivation #motivationmonday #sundayfeels #abs #abspopping #absonpoint #fitgirls #fitlife #posing #lean #definition #absdefinition #strongcore #core #leancore #flexing #monday #melbourne #personaltrainer #motivation #strengthcoach #nikewomen

Happy #friday #fitfam
Here's the killer Chest and Triceps workout I did today to finish off the week #strong ๐Ÿ’ช ๐Ÿ‘‰๐Ÿ‘‰๐Ÿ‘‰SWIPE TO SEE THE WORKOUT. โœ…BENCH PRESS 3x10 on 40kg Hit a new pb today with 45kg on 3 reps!!
โœ…DB FLYS 3X10 on 10kg ea
โœ…PUSHUP BURPEES 3x15 I like to mix things up so it doesn't get boring so I added the Tyre.
โœ…BB SKULL CRUSHERS 3x12 on 15kg, on the last set I did 20kg.
โœ…DB TRICEP EXTENSIONS 3x15 5kg ea, and tricep pushdown machine which I forgot to video.

Also note to self: don't ever get your partner to spot you haha he got so worried and helped me way too much on my bench press๐Ÿ˜‚๐Ÿ˜‚ I'm so glad it's #friday ๐Ÿ‘Š are you guys training on the #weekend ?
#chestworkout #chestandtriceps
#awesomeworkout #chestday #triceps #tgif #weekendishere #fridayworkout #benchpress #newpb #spotting #stronggirls #strongwomen #strengthcoach #pushups #circuitworkout #weights #gymworkout #melbourne #perth #killerworkout #gainz #workhard #flexfriday

How to achieve a pull up:
๐Ÿ‘‰SWIPE TO SEE VIDEOS
A lot of you have requested this video, and as a trainer I often get asked by my clients what exercises will help in achieving a body weight pull up or chin up.

Let me start by saying that it does take a lot of practice and consistency.
I was doing these exercises every day and twice a day in order to get stronger and help build upper body and back strength.

Before doing pull ups I definitely wasn't a beginner, but it doesn't mean they are impossible to do.
I would start with an easier goal first for me my first goal was to achieve a push up but we'll save that for another time.

Anyway let's get to it! Here are 3 essential exercises that will help you build strength into performing a body weight pull up:
1. If your a beginner start with the lat pull down - This exercise will strengthen your lats and it's a great one to begin with to learn how to activate and squeeze the shoulder blades.

2. Once you feel confident enough try the Assisted lat pull down machine - Yes I was doing this one twice a day, I even got to 100 reps on this one ๐Ÿ˜‚ I was crazy enough to make my clients do 100 reps aswell. This one is essential because it will help you engage your core alot more.

3. Last but not least! Banded pull ups! This is the last step to help you get stronger, basically I started from the easiest band in the gym which was the thickest one and I would try and get to 15-20 reps in, once it was getting easier I would move onto a thinner band.
That's all there is to it, I can't say this enough: practice, consistency, and doing these exercises every day will help you guys achieve your goal!

Let me know what you guys think and for online programs and fitness tips be sure to contact me!
#howtoachieveapullups #howtovideo #howto #fitnesstips #fitnessform #strengthcoach #personaltrainer #personaltraining #backday #pullups #chinups #fitvideo #fittips #stepbystep #fitnessvideo #trainertips #melbourne #fitcoach #pullupsfordays #lats #backstrengthening
#pullday #followme #howtodoapullup
#strong #motivation #inspiration

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