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I'm constantly working on progression in my arms! 💪
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I just wanna be buff!! Is that too much to ask for!!! 😢😢😢😢
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My trainer has helped me tremendous...!!!!! For example trowing random tricep sets in the mix for chest day! @vannamaefitness 😚❤
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Nothing fancy just some cable work! 👇👇👇👇
▫Reverse Grip Push Down
5x moderate weight ▫V bar Push Down
5x moderate weight
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#letsmakegains
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Wearing my v-belt to help support my back! Use TANIA10 to save!!! @vannabelt

Don't mind the funny look on my face! I've been working out! This is week two. Feeling so good!

The dedication that it takes to get here 👆🏼is unreal! Not a single filter on these muscles or this tan 🙌🏼🏆 Interior designer by day and fitness competitor by night- Milenka rocks it 👊🏼 #milliondollartan #besttanever #competitiontan #buffgirls 💪🏼

Blessed with the best sister friend! #buffgirls #lifealert #pineapplechalise #alwaysthere ❤🍍

Just a cheeky little hip bump with this gorgeous Aussie @cassey.maynard from @bufgirls stay tuned for our workout on bufgirls.com coming soon! 💃 🇦🇺 loving my @aloyoga leggings and top. #simonedelarue #aussiesofinstagram #buffgirls

MOST RECENT

Progress pic. Inspired by an old friend's own incredible transformation. We all want to get somewhere, but the bird builds its nest slowly with time. 🐦
#fitspiration #fitness #fitspo #fitnessmotivation #progresspic #progress #loveyourbody #selfimprovement #backselfie #muscles #onedayatatime #buffgirls #buffasian #stayfit #healthylifestyle #lifestyle #health #workout #WednesdayWisdom #wednesday

Bun didn't make it through my workout, but I did 😏 #teamroottorise

BICEP CURLS 101💪🏼📓There are many different variations of bicep curls, all with a similar, yet different purpose. The problem is, people don't know how or why to do the different variations. Stay tuned😏
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But first, we must talk a little anatomy for this to make sense. Your upper arm is made up predominantly of the biceps(which splits into two parts: a long and short head) and the brachialis, with insertion into the deltoid (your shoulder muscle). While most bicep workouts work your entire upper arm, there are certain exercises that will be better for you, depending on the shape of arm you are going for. Videos are kept in real time to really understand the difference between the exercises.
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1)Bicep Curls- This is the traditional curl you think of. This exercise targets both the long and short head of the biceps. This exercise is what gives the bulge in the middle of your upper arm when you flex.
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2)Hammer Curls- This exercise is similar to bicep curls, but the dumbbell is rotated to a vertical position with a neutral grip. These are great for targeting the brachialis, best explained as that indentation which looks like between your bicep and deltoid.
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3)Cross-body Hammer Curls- This exercise has a neutral grip like the hammer curls, but you are curling the dumbbell directly in front of your chest. This targets the brachialis muscle as well.
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4)Inner Bicep Curls- Your hands are rotated outward with this exercise, with your triceps touching your side. This exercise focuses on working both heads of your bicep.
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5)Plate Curls- Something as simple as using a plate instead of a dumbbell can change how the exercise hits your muscle. (I prefer to use plates with holes to allow myself a better grip). This works both heads of the bicep, along with your brachialis muscle.
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6)Plate Drag Curls- Watch the difference between this and a traditional plate curl. The plate glides up parallel to the body, and your arms will automatically angle slightly back. This exercise makes your biceps do all the work, without using any other accessory muscles.
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#themoreyouknow @1stphorm #1stPhormAthleteSearch

Don‘t practice until you get it right. Practice until you can‘t get it wrong 🏋🏼
#weightlifting #rookie #beconsistant #betterthanyesterday #bestversionofme #buffgirls

@jaxsgirl74 with straight arm pushdowns on #backandbiceps day. We started with Deadlifts 4x8, one arm rows 3x12, straight arm pushdowns 3x12, wide lat pull-downs 3x12, db concentration curls 3x12 and cable curls 3x12
#gym #gymlife #gymlifestyle #gains #gainz #buff #buffgirls #igdaily #strongnotskinny #swole #swolemate #instagood #instafitness #fitness #fitnessmotivation #fitafter40 #trainhard #workout

I'm constantly working on progression in my arms! 💪
__________________________________
I just wanna be buff!! Is that too much to ask for!!! 😢😢😢😢
__________________________________
My trainer has helped me tremendous...!!!!! For example trowing random tricep sets in the mix for chest day! @vannamaefitness 😚❤
__________________________________
Nothing fancy just some cable work! 👇👇👇👇
▫Reverse Grip Push Down
5x moderate weight ▫V bar Push Down
5x moderate weight
__________________________________
#letsmakegains
____________________________________
Wearing my v-belt to help support my back! Use TANIA10 to save!!! @vannabelt

Felt like being a ninja at the gym today😎 I’ve been on a tank top binge lately, but I’m loving how this @1stphorm tee fits!
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Anyways, I made a post in my story about it today, but wanted to bring it here too. If you “suffer” through your food, PLEASE change it up. For your mentality, for the longevity of making this a lifestyle, please change it up. Find foods you enjoy and make them healthy. Find foods that maybe you haven’t tried before. Find seasonings. Find sauces. ANYTHING that will make this a lifestyle for you. I said this in my story too, but I’ll say it again, if you ever have questions on macros or what to eat, feel free to DM or email me! I’d love to help. After living this lifestyle for a few years now, I’ve come up with a couple tricks up my sleeve😏

Nice calves sir 😑... .
I am determined to bench 200lbs by December 31st. Today's working sets were .
135 2x5 .
155 2x2 (filmed) .
175 1x1 (filmed) .
185 failed attempt. 😑.
Maybe next time I should eat, and make sure I have my wrist wraps before I go for a bench PR.. .
Current BW is 163lbs. #chunkybutfunky #strongwomen #powerlifting #strengthtraining #powerliftingchicks #powerbodybuilding

Waking up this morning and noticing that my 30 minute workouts and portioned nutrition and superfoods are working. .

It’s the small changes I see that motivate me to keep going. I no longer feel the need to obsess over the scale or cash diet just to binge 3 days into my “diet”. I feel at peace that the small slow changes I am making each day using these easy tools are leading me to success. .

Always here to show you the way but you have to reach out 📲💌

#16 on the left, Elmie Velasquez, transgender olympic powerlifter and heavyweight mma champ. On the right is her hero alter ego, Princess Protein .
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#inktober #inkdrawing #myart #superheroes #transgender #comics #comicbookart #characterdesign #buffgirls #buffbabe #digitalart

What’s preventing you from reaching your goals? What’s preventing you from being great? The answer: YOU are.
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One quote that lit my fire when I read it and has always stayed with me is “You really can lose the weight. You can be THAT girl. The only thing stopping you is yourself.” Not only does this apply to fitness, but to every aspect of your life.
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Now there are going to be people that say,
“No actually, lack of money is stopping me.”
“No actually, lack of time is stopping me.”
“No actually, xyz is stopping me.”
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NO ACTUALLY, THATS STILL YOU.
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There are people out there reaching their goals who have less money, who work more hours, who have three jobs, who have kids, who have health issues, etc. The only difference with them is they aren’t allowing their excuses to stop them. They aren’t putting goals on the back burner because of circumstances, they are making their circumstance back burner because of their goals.

Complete leg day using only cables & bands🍑 (my band is by @mbslingshot for those who ask & I LOVE it)
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This workout is from a few days ago. This will probably be the last leg workout video for sure for the week, hopefully not awhile, because my knees are KILLING me😩 It’s both of them and on the lower part of my knee, under my knee cap. I’m going to rest them as much as I can, so I’m laying off cardio as well. If anyone has any experience with this, what it may be, or what may help, let me know! My knees have never been a problem for me, and now just bending down causes excruciating pain sooooo yeah😑

When you got poison ivy after working on your yard and you are itching all over but still managed to get your leg workout in, you can’t help but take a celebratory selfie 😂 .

Anyone know of any home remedies I can try to zap it quick?

#14 and hell with it #15 because I friggin re inked /and/ colored it. Completed Princess Protein cover, friggin title cut off but that's cool. God I'm pooped
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#inktober #myart #comics #comicbookart #comiccover #digitalart #oc #superheroes #transgender #buffgirls #comicbook

Sooooo .. I went to the @bear concert with me, myself and I this evening. Had such a blast! I literally found out at 6pm tonight that he was playing at the #hardrock and cancelled all plans to go see him! I love #blackbear and I’ve waited 2 years to see him so I couldn’t miss this! All proceeds going to the victims of #route91harvestfestival 🙌🏼 took a picture for a group and they offered me one in return! And then a few of em jumped in! 😂👌🏼 lol I had such a facking stellar time! ❤️🤘🏻💁🏻😍😜🖕🏻💪🏼✌🏼 #experience #concert #memyselfandi #sofun #thoseabs #buffgirls #girlswithtattoos #leatherpants #fitshaced #notreally #babysat #idontdrink

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