madalingiorgetta madalingiorgetta

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Madalin Giorgetta  ๐Ÿ‹๐Ÿผโ€โ™€๏ธ Certified Personal Trainer ๐Ÿ’ช๐Ÿผ @womensbest ambassador ๐Ÿ’– ๐Ÿ’Œ madalingiorgetta@gmail.com ๐Ÿ’ƒ๐Ÿผ Use code MADALIN10 for 10% off @xxivactive

http://www.madalingiorgetta.com/blog/grow-your-booty-not-your-legs

"How do I get a thigh gap"? Well, firstly, you could stand like me in the left and flex really hard and you kinda have to concentrate on pulling your thighs to the side ๐Ÿค” My legs have always been shaped like this, where I had a natural gap in the middle of my legs. It's been the same when I was 46kg and is the same when I'm 56kg. It's just my body shape. Like it's my body shape to have short legs and a long torso. And it's also my body shape to have a waist that goes "in". I can't change any of these things. That's just the way I was built. Don't beat yourself up over things you can't change. I've learnt to accept what I cannot change, and change what I can. That's not to say that I hate myself, or want to change everything. I like watching my body grow and change, and if I'm honest, I've never felt more confident with how I look and feel in my own skin right now โค๏ธ When I started this account I didn't even want to show my face. I was so embarrassed of my face being attached to this body. Now, I feel good. And feeling good in your body ain't no bad thing ๐Ÿ’๐Ÿผ

Saturdays ๐ŸŒบ๐ŸŒธ๐ŸŒบ

Trying to motivate myself to get my ass to the gym this morning but it's cold and dark and my puppy is asleep on me ๐Ÿ˜ญ it's always hard to workout when it's winter โ›„๏ธ and because I work for myself, I don't have any obligation to go, I have to really push myself ๐Ÿ‘Š๐Ÿผ The choice is mine. If I want to stay in bed till 10am I can. I'm pretty lucky but it means I have to be self-motivated. My motivation comes from all different places, I'm motivated because I feel amazing after a workout session, I'm motivated because I like the way my body has changed and progressed throughout my fitness journey and I definitely feel like I should be at the gym when you guys message me pictures of yourselves doing my workouts! ๐Ÿ˜ญ It's the best feeling to know I am helping others with their goals and honestly makes me feel so freaking blessed and grateful ๐Ÿค— I am going to be creating custom guides, by I still want to keep creating free content that you guys can put to use. I know I always post booty workouts, but that's what I get the most requests for ๐Ÿ‘ Would anyone be interested in upper body? Let me know bebes ๐Ÿ˜˜ PS the irony of posing in my underwear but wearing sneakers is not lost on me ๐Ÿ˜‚ there's a lot of foot fetish guys out there ๐Ÿ’๐Ÿผ

Dry shampoo to the rescue ๐Ÿ’• I got my hair did 5 days ago and haven't washed it since, thanks to @BatisteAU ๐Ÿ™๐Ÿผ it's really bad for your hair to wash it every day, it actually makes it oiler in the long run. Dry shampoo helps me get an an extra few days in and makes my hair look a lil better then sweaty gym hair ๐Ÿ’ฆ #Batiste #rosegold #ad

๐Ÿฝ ๐Ÿ˜‹Food Diary๐Ÿ˜‹ ๐Ÿฝ ๐Ÿ“•Pre-workout: @womensbest protein shake with oats, oat milk, banana and peanut butter ๐Ÿ“—Post workout: Rolled oats, berries, oat milk and honey ๐Ÿ“˜Snack: Choc chip cookie ๐Ÿ“™Lunch: Pizza ๐Ÿ“•Snack: Choc chip cookie ๐Ÿ“— Dinner: Burger, fries and garlic bread ๐Ÿ’๐Ÿผ I don't eat perfect every day! I try my best but I had left over pizza in the fridge and didn't have time to make something else and I had my gals over for dinner and they wouldn't have appreciated salad ๐Ÿ™…๐Ÿผ You're not going to loose your progress because you had one bad day. I don't even see it as a bad day. I had a great day yesterday! ๐ŸŒžLife is all about balance, and the reason I've been able to stick to my healthy diet so long is that I don't restrict myself. I don't beat myself up if I over indulge. Today's a new day! ๐ŸŒ… Be kinder to yourself, give yourself a little love โค๏ธand eat the choc chip cookie! ๐Ÿช (or two ๐Ÿ˜œ)

When I decided in August last year that I wanted to build muscle and grow my glutes I didnโ€™t really know how to do it, but I figured it would be pretty easy ๐Ÿค— I contacted a PT ๐Ÿ‹๐Ÿผโ€โ™€๏ธand had him write me up a program, but I didnโ€™t understand the importance of many of the exercises or what certain words meant ๐Ÿค” If I struggled with an exercise I would swap it out for one that didnโ€™t even replace it with the right muscle group โŒI took really long rest periods between sets because I was lazy and I didnโ€™t think it would make a difference to my gains โŒI disregarded tempo and just did my own thing โŒI tried elevated hip thrusts and because it felt uncomfortable, I thought I was doing the exercise wrong so canned it (biggest regret of 2016 lol) โŒ I gave up without giving myself a chance ๐Ÿ™๐ŸผIf I had educated myself I would have realised the importance of all the things I was disregarding. In 4 months of exercise, Iโ€™ve gained more muscle than I ever did over 13 months ๐Ÿ˜ All because I started educating myself. I learnt that if you have trouble doing an exercise there are always alternative regressions (box squat to ATG squat) โœ… I learnt that rest periods matter for muscle growth and recovery โœ… 60-90 seconds for hypertrophy and 3 minutes for strength training. I learnt that tempo and slow eccentric contractions make a huge difference to muscle growth, and how adjusting tempo for certain exercises can achieve a bigger burn โœ… I learnt that I should have been doing glute bridges to start with and then moved onto elevated hip thrusts at a bench height of 14โ€. My old bench was 16โ€ and this made hip thrusts difficult and uncomfortable โœ… If you keep doing things your own way without research, without educating yourself, without learning, ๐Ÿ“šthatโ€™s when your progress will plateau ๐Ÿ“‰It helped that I studied personal training, but I also learnt a lot from self educating myself and reading, reading, reading! ๐Ÿค“Thatโ€™s why I love blogging so much โค๏ธI love sharing with you guys everything I have learnt so far and I hope it can help you as well ๐Ÿ‘๐Ÿ’“๐Ÿ‘ P.S Thinking about offering personalised gym workout guides, DM if interested ๐Ÿ˜˜

Found a fab new booty superset in the gym that burned like hell ๐Ÿ”ฅ๐Ÿ‘ Try:
1๏ธโƒฃ Barbell Glute Bridges 3 x 12
2๏ธโƒฃ Extended Range Side Lying Hip Abduction 3 x 30 each leg
If you're not sure how to do number 2๏ธโƒฃ, go to my most recent video, it's the exercise at the end! Let me know if you try it ๐Ÿ’•

๐Ÿ”ฅBench Only Booty Burner ๐Ÿ”ฅDonโ€™t you hate when youโ€™re at the gym and the machine you want is taken? ๐Ÿ˜ก All you need for this workout is a bench, you can even do this at home if you have a sturdy coffee table (so no excuses!) ๐Ÿค—It looks deceptively simple (no weights or resistance bandsโ€ฆ what???) ๐Ÿค” but your booty will be well and truly burning after 3 sets of this! ๐Ÿ‘โ˜„๏ธNext time the power rack is taken and youโ€™re waiting to knock out your squats, try these instead, Iโ€™m betting youโ€™ll get more burn in your glutes than any squat! ๐Ÿ‹๐Ÿผโ€โ™€๏ธ
1๏ธโƒฃ Bent Leg Reverse Hypers 3 x 30
2๏ธโƒฃ Extended Fire Hydrants 3 x 30 each leg
3๏ธโƒฃ Extended Side Hip Abduction 3 x 30 each leg
Thatโ€™s a total of 150 reps. Goodluck ๐Ÿ‘Š๐Ÿผ๐Ÿ‘Š๐Ÿผ๐Ÿ‘Š๐Ÿผ

๐ŸŒŸNew blog post: Grow your booty not your legs ๐ŸŒŸ I get asked all the time by chicky babes โ€œHow do I grow my butt without growing my legs?โ€ Now, itโ€™s kinda impossible to only grow your butt and have 0% growth in your legs, and if youโ€™ve seen someone with a big ass booty and stick legs, thatโ€™s fat injections or an implant ๐Ÿคท๐Ÿผโ€โ™€๏ธ Butttttt (pun yay!) ๐Ÿ‘you can definitely modify exercises to activate and engage your glutes more and there are lots of exercises you can do that are more glute dominant. For example, a squat is a quad dominant exercise, but if you change a few things, you can hit your glutes better. Next time you're squatting try:
1๏ธโƒฃ Standing feet wider than shoulder width apart (sumo stance)
2๏ธโƒฃ Sitting back into your hips
3๏ธโƒฃ Shifting your weight into your heels.
Or you can try more glute isolated exercises such as glutes bridges, resistance band hip abduction (seated, lying or standing) or cable pull throughs.
Want more ideas? ๐Ÿ’กClick the link in my bio for my new blog post! ๐Ÿค— I hope you likey! Wearing @womensbest ๐Ÿ’•

Matching your lipstick to your shoes is the equivalent to wearing matching activewear, you just feel like you have your life together ๐Ÿ‘ โค๏ธ๐Ÿ’„ #deep #realtalk #mginspo #mondayinspo

It's been raining and cold all weekend (don't let this pic fool you ๐Ÿ˜œ) which basically means if you live in Perth, you don't leave the house ๐Ÿก Perthians don't deal with rain โ˜”๏ธ so, I'm staying in and blogging today ๐Ÿ’ป any topics you want me to write about, let me know! ๐Ÿ˜˜

Here's a pic of me in Bali coz you don't want to see me shivering in my ugg boots and hoodie right now โ˜ƒ๏ธ #throwbackthursday?

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