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Just want to take this #humpday to acknowledge the offseason #bootygainz that occurred since my last show. My glutes are the area where I can see the biggest improvement since the last time I stepped on stage. One of the key changes I implemented was to reduce the amount of exercises I would do for the glutes and only focus on the 4-5 exercises where I felt it the most. A common misconception gym goers have is that you need to "trick" or "confuse" your muscles to make them grow by constantly varying the way you train them. Yes it is important to vary reps and time under tension, but your muscles don't know that you are trying a fancy new exercise that you saw on an Instagram video. Stick to exercises where you can properly activate the muscle and maintain good form during the entire set in order to maximize results. 🍑🍑🍑🍑🍑🍑🍑

It’s #FITNESSTUESDAY !!!
Isolating #arms and #shoulder. Find a comfortable #weight... #FITTIP - key is NOT to rest at the bottom, pull back right away. Keep the tension.

Try 3 sets 12-15 reps. Hold your #core!

MOTIVATE - For today try avoiding junk food:) that’s a message for me too!

#INSPIRE #smile #fitness #workout #fitspo #workout #weights #thisissangitapatel

We are in the middle of week 3 of the "Living and Active" challenge and our focus is "Craving Conquerers" and I have a guest post for you today from someone I bet you know!
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@candacecbure says this, "The more I think about something, especially food, the more I've talked myself into having something I never really desired in the first place. So how do I keep myself from going on this mental journey that always turns into a battle?"
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Find out how Candace deals with cravings and what her wise advice is to us! (This pic is from us at a wedding a couple years ago. Do you think we conquered our cravings that night? haha!) link in profile
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(@megsambrosia most beautiful wedding! 💕😘)

***HOW TO ROTATE YOUR WRISTS DURING A PRESS!***
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We just got asked this question recently, and Achieve owner @jasonlpak discusses how we coach this with our members! During the descent of the chest press, you want to rotate the handles in about 45 degrees, and as you press back up you want to rotate them to be in a "palms down" position. During the shoulder press, you should start with your hands facing each other in a relatively neutral position, and then rotate them to be in a pronated position as you press up.
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The reason for this is because your body has these natural spiral patterns of fascia. The image in the video is from Thomas Meyers, who wrote the book Anatomy Trains. When you coordinate your body to follow these lines, you're really facilitating a lot of positive adaptations because you're positioning your body in the way we were naturally intended to move. Martial artists and boxers figured this out a long time ago (rotation of the fist while throwing a punch or "Wax on; Wax off" as a means of practicing how to best deflect punches). You'll also see this rotation of the shoulder and wrist when tennis players serve, or when baseball/football players throw a ball - they always end with their shoulder and wrist in a more internally rotated position as they follow through.
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We hope this helps! Please give it a double tap if you found it useful and DM us or comment below if you have any suggestions for us for future videos, or if you have any deeper questions for our podcast! Until next time, ✌️💙💪!

Check out these results from one of my 1:1 diet coaching clients after 4 weeks. 👌🏼😍 Here is what she sent me:
“Hi Libby! I am at about week 4 of my plan and all seems to be going well!
It has completely changed my outlook on food. I'm far more excited and positive when it comes to my eating habits now.
If anyone asks me “How's your diet?” I respond with “It's actually a way of life, not a diet at all” haha!
I have felt better in every way since starting my plan. I have more energy and motivation, my stress levels have decreased dramatically (because all I ever use to worry about was how poor my diet was) I have hit a ridiculous amount of PB's in the past 4 weeks as well. I really cannot thank you enough!
Finally, I felt as if I hadn't made many physical improvements until I put these photo's next to each other, and now I'm even more excited an motivated!
and my probably inaccurate 'tanita scale' body fat percentage has changed as well.
Week 1: 62.9kg - 26% BF
Week 4: 60.7kg - 23.7% BF
I have my first Crossfit competition on the 28th October, I will let you know how that goes! :) Again, I can't thank you enough! bring on the next 4 weeks!”
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#eatercise #nutritiontip #fittip #fitchicks #fitgirls #girlswholift #trainhard #crossfit #crossfitgirls #liftingweights #strengthtraining #motivation #fitspo #workout #getfit #beforeandafter #fitspiration #training #iifym #instagood #fitfam #trainingplan #cleaneating #healthyeating #dietplan #transformation #12weekchallenge #12weektransformation #nutritionist

It's that time of year y'all! Candy comin' out your ears!! Kids bring it home, you've got it in grab bowls at work, stashed up on some for trick or treating already, or you just have some around the house because TIS THE SEASON.👻🎃
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Whatever the case may be we all no how much self control it can take to not mindlessly eat that stuff!🍭🍫🍬🤤 Pretty soon we're knee deep in candy corn and 1 handful turns into 10.😑😑
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To help you keep yo' candy in check, we ( @thatmacromomlife @butteryourmacros and myself🙋🏼)want to show you how it can all add up!🔢💰
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As you can see one piece of candy a handful of times throughout the day can really add up! All these candies added up ends up costing you 380 calories!
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Just a reminder to PLAN for those Halloween goodies and if you are new to macros you can even pre-log your treats because we ALL want to enjoy that chocolatey, chewy, sweet goodness, but make sure you proceed with caution!⚠️💁🏼
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There is no need to fear treats like this, this post is simply to make us aware! It is always a good idea to be mindful so that you can continue working towards your goals while enjoying things like this! .
. 🍬🍭🍫What is your favorite Halloween candy?!#macrotipmonday

These photos were taken 2 days apart.. I get caught up in it too sometimes, the desire for abs, a nice booty and toned legs, but I'm constantly reminded (💩) it's more than how I look. At the end of the day you should be eating healthy and exercising to improve your overall health and the functionality of your metabolism, organs, blood pressure --- you know, the the things that are keeping you ALIVE.
This is a journey I'm on to find out what my body accepts and rejects. I've ignored it for too many years.
After every meal I note how I'm feeling. I've cut out all meat but fish. I've switched from bread with grains and seeds to white. I don't eat dairy and now I'm thinking coffee is another thing that needs to go.. all because I just want my body to feel normal for once! So stop working hard and eating too little while ignoring what your body is telling you and 'stop doing it for the six pack.' Even if you don't have digestive issues or health risks, nourish & care for your body so you won't in the future.

Lindsay’s Wednesday &
🔥Metcon🎥
Full Workout In Caption 👇🏻
All Of Our Programs: #digintobody
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✏️Note: The exercises listed immediately below (0A-0C) are in the video. This was part of my workout today, not Lindsay’s.
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0️⃣A. Dumbbell Push Press
Reps: 15
0️⃣B. Dumbbell Front Squat
Reps: 10
0️⃣C. Double Unders
Reps: 30
😴Rest: As Needed
🔢Sets: As Many As Possible in 15 Min
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👻Lindsay’s Workout
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1️⃣Run 1 Mile
❤️Heart Rate: 70-80%

2️⃣A. 20/20 Workout
Sprint: 20 sec
Jog: 20 sec
Repeat: 12x
2️⃣B. Jog: 4 mins
😴Rest: None
🔢Sets: 3

3️⃣Run 1/2 Mile
❤️Heart Rate: 70-80%
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#exerciseroutine #exerciseplan #exerciseguide #exercisevideo #exercisevideos #exercisetips
#fitnesstip #fitnessplan #fitnessprogram #fittip #fitnessguide
#fitnessvideos #gymworkouts #gymvideo #igfitnessvideos #igworkout #fullbodyworkouts #cardioworkouts #hiitworkouts #legworkouts #nysc #crunchfitness #blinkfitness #workouttips #workoutplans #workoutideas #workoutprogram #workoutroutines #dumbbellworkout

Lequel prenez-vous en premier ? 😏🐻 @odilejp

MOST RECENT

Aleisha's Thursday fit tip of the week! 😊
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This week I am covering the tabletop or knee fold position in Pilates, with the head down. We want to ensure that when performing this exercise we keep the core nicely engaged, your back muscles should not be working. In the first picture you can see that I have lost my core connection, my back is arched and I am taking the load into my lower back.... not very comfortable! In the second picture I can feel my core is active and my back muscles are relaxed!
So what is the best way to create the second position?! Close your ribs!!! You want to make sure you use your exhalation to connect into that core, feel that your ribs are connecting down towards your hips and your heart is dropping down between your shoulder blades, once you have this position, lift one leg into your table top. Then take another deep breath, reset your position on the exhalation and lift the other leg to join. A nice tip for if you find this challenging would be to start with your feet on an elevated surface like a chair or your sofa! You haven’t then got as far to travel and it is much easier to feel that core connection! Have a practice and let me know how you get on! As always, if you are unsure please do ask me about this in class! 😃
Have a great Thursday everyone! 💖💖💖

It's around this time we start thinking about dinner so your #FitTip for this Thursday is about Food! 🍅 Simple swaps can make a huge difference to the amount of calories you're consuming, many are hidden in toppings and sauces so always be aware and pick the lighter, healthier option 👍 #food #swap #eatthis #notthat #healthy #options #easy #hiddencalories #makeachange #organic #light #ingredients #nutrition #eatsmart #dontbefooled #thursday #balance #fitspo #gettoahealthierplace #anytimefitnessalexandria

Have you hit a workout yet today?? If not try this for something quick or before/after your next legs workout as an added booty burner 🔥 👉🏼
Grab a booty band (thanks for ours @basicfitnessaustralia ) and place around ankles. Staying low throughout movement jump out to slow squat and then back in. Rep them out for 15 jumps total 👊🏼#legs #workout #fitmiss @veronicawallington

Check out these results from one of my 1:1 diet coaching clients after 4 weeks. 👌🏼😍 Here is what she sent me:
“Hi Libby! I am at about week 4 of my plan and all seems to be going well!
It has completely changed my outlook on food. I'm far more excited and positive when it comes to my eating habits now.
If anyone asks me “How's your diet?” I respond with “It's actually a way of life, not a diet at all” haha!
I have felt better in every way since starting my plan. I have more energy and motivation, my stress levels have decreased dramatically (because all I ever use to worry about was how poor my diet was) I have hit a ridiculous amount of PB's in the past 4 weeks as well. I really cannot thank you enough!
Finally, I felt as if I hadn't made many physical improvements until I put these photo's next to each other, and now I'm even more excited an motivated!
and my probably inaccurate 'tanita scale' body fat percentage has changed as well.
Week 1: 62.9kg - 26% BF
Week 4: 60.7kg - 23.7% BF
I have my first Crossfit competition on the 28th October, I will let you know how that goes! :) Again, I can't thank you enough! bring on the next 4 weeks!”
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#eatercise #nutritiontip #fittip #fitchicks #fitgirls #girlswholift #trainhard #crossfit #crossfitgirls #liftingweights #strengthtraining #motivation #fitspo #workout #getfit #beforeandafter #fitspiration #training #iifym #instagood #fitfam #trainingplan #cleaneating #healthyeating #dietplan #transformation #12weekchallenge #12weektransformation #nutritionist

Be consistent. It will pay off. 🔜
Don't get caught on a momentary "bad" decision. Shoot for the overall consistency in your lifestyle. If you eat that donut, say it's your treat but then get back to your healthy lifestyle. Choices will become habits. Let go of stress and shoot for improvement. 🏁
#fitgirls #strongwomen #healthylifestyle #girlswholift #girlpower #fittip #motivation #fitness #health #wellness #consistency #beconsistent #focus #destress #workout #hardworkpaysoff

Hot Apple Cider + Cinnamon Bark Vitality oil steaming from our mugs tonight... So good!! Cinnamon Bark Oil:
+ can help curb sugar cravings + aids in weight management
+ digestive support
+ respiratory support
+ immune system support
+ gives extra support during monthly period
+ add a drop to butternut squash
+ make cinnamon vanilla sugar scrub
+ diffuse with clove for a Christmas-y smell
+add a drop of to coffee/hot chocolate

Post workout routine - foam rolling. Everytime. I love foam rolling. After a workout I don't go overboard as I would if I was warming up. Feels soooooo gooodddd. Especially on the legs/quads, hip flexors and hammys (my trouble areas) . Foam rolling is great for reducing pain and increasing flexibility. When we stretch muscles (working out) they release waste.... the waste build up in the bigger muscles and can cause tightness and stiffening of the muscle and it becomes taunt.. decreasing range of motion and flexibility. When you gently massage (foam roll) the area that facial will start to break up and shift the extra fluid out of the muscle.
This is just one of the amazing reason why foam rolling is so good for you! Helps aid in faster recovery so you can get back to it and get better results quicker! See it's not just all about weights and squats. It's about learning about you body , what it can do and how it works and the best ways to take care of it to get optimal results!!! .
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#foamrolling #education #fitnesstip #educateyourself #fitnes# #stretch #flexibility #routine #knowyourbody #workout #soretoday #strongtomorrow #sorenotsorry #fittip #healthtip

Por eso siempre llevo agua conmigo 💧💧 Cuando me dijeron escucha a tu cuerpo🎧📣, no entendia como😕, ahora se que me habla a través de pequeñas cosas, como ésta 🤔, es solamente cuestión de enterarte un poco mas📚 y prestar atención a los detalles🤸🤸🤸. .
#vidasaludable
#fittip
#healthy

DO YOUR HIPS SHIFT WHEN YOU SQUAT??
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This is a common problem, and one that is usually unable to be fixed by simply TRYING not to shift. For the most part, even if you’re aware that you’re shifting, you can’t stop it from happening because it’s a movement compensation that has likely been developing throughout the course of your life!
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Instead of just trying to think your way into a better movement pattern, we recommend using the physical feedback of a band!
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It’s very important that you place the band around your hips so that it is pulling you INTO the direction of your hip shift. While this may seem counterintuitive, the natural reaction of your body will be to fight against the pull, so having the band pull you into the dysfunction will actual put you into a more optimal pattern!
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So if you notice that you always shift to one side during your squats, try out this drill and let us know what you think!!
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Double tap if you found this helpful! Until next time, ✌️💙💪

Who's REady for the World Series? ⚾️ #drinkRE

At 2145 mg of Vitamin C per 100-gram serving, #CamuCamu helps detoxify the liver, boost the immune system, and aids in the production of serotonin! This superfood is easily found in powder form, making it simple to add to your everyday routine—add it to shakes, oatmeal, yogurt or in your favorite fruit juice. Recently, Camu Camu has been featured in high-end beauty products to help reduce the look of fine lines and wrinkles, as well as a complexion brightener. How's that for double duty! #RestoreYourBalance

Doug’s Wednesday &
🔥Ab Circuit 🎥
Full Workout In Caption 👇🏻
All Of Our Programs: #digintobody
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✏️Note: The exercises listed immediately below (2A-2D) are in the video. This is something Lindsay made up the other day. I tried it and filmed it. She probably looked a lot better doing it than me 😵🤗😘
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2️⃣A. Hollow Body Hold w/ Dumbbell Skull Crushers
Reps: 15
2️⃣B. Flutter Kick
Reps: Until Failure
2️⃣C. Dumbbell Core Row
Reps: 10/side
2️⃣D. Dumbbell Overhead Situp
Reps: Until Failure
😴Rest: 1 min after 2D
🔢Sets: 3
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🎃Doug’s Workout
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1️⃣A. Dumbbell Push Press
Reps: 15
1️⃣B. Dumbbell Front Squat
Reps: 10
1️⃣C. Double Unders
Reps: 30
😴Rest: As Needed
🔢Sets: As Many As Possible in 15 Min

2️⃣⬆️🎥⬆️

3️⃣A. Resistance Band Pull Apart
Reps: 15
3️⃣B. Resistance Band Shoulder Dislocations
Reps: 15
3️⃣B. Dumbbell Goblet Squat Hold
Duration: 40 sec
😴Rest: None
🔢Sets: 4

4️⃣A. Split Stance Kneeling Adductor Stretch
Reps: 15/Side
4️⃣B. Quadriped Thoracic Rotation
Reps: 15/side
😴Rest: None
🔢Sets: 3

Part of my warmup was:
▪️Wall Squat with a Band Added
Got this from @cresultsfitness you can see it on video on his page. Here are his cues on this fun exercise ⬇️
✏️Cues From His Caption:
Keep your feet pressed into the ground through your heels and same time keep constant pressure press your knees outward into the band. Try start with 30 seconds and work your way up to see how long you can hold it for.
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#exerciseroutine #exerciseplan #exerciseguide #exercisevideo #exercisevideos #exercisetips
#fitnesstip #fitnessplan #fitnessprogram #fittip #fitnessguide
#fitnessvideos #gymworkouts #gymvideo #igfitnessvideos #igworkout #fullbodyworkouts #cardioworkouts #hiitworkouts #legworkouts #nysc #crunchfitness #blinkfitness #workouttips #workoutplans #workoutideas #workoutprogram #workoutroutines #abexercises

My favourite tv bedtime snack... cucumbers with sea salt!! I used to love crushing bags of chips and miss the salty crunch so this is what boo and I chomp down! Ya gotta let the Salk soak in a bit! 🙌🏻 #coacheskitchen #ironsharpeniron #fittip

New hair. 💇🏼

When your stuck at school till 9pm for parent conferences, you get take out but nothing but the best here!!!
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Butternut Squash Soup
Brussels Sprouts
Grilled Pear Salad .
What's on our menu tonight?
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#fitmoms #fitat40 #40andfit #fittip #gethealthy #healthylife #fitfood #healthyeating #health #goals #gains #eatclean #eatsmart #coach #countrygirl #countryfit #girlmom #boymom #teacher #fitteacher #eatright #dancemom #baseballmom #lovewhatyoudo #momswantingtoloseweight #fitmoms #fitlife #fitgoals #ukfitfam #ukfitness

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