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‼️STRENGTH‼️
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Next time you’re doing heavy deadlifts, rather than just muscling the weight up, try standing up as EXPLOSIVELY as possible (without sacrificing form). You will generate more force, allowing you to lift heavier loads.
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When you perform heavy compound movements, accelerate explosively through the concentric portion. Do the eccentric, or lowering phase at your normal pace.
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When lifting for strength, the objective is to get the weight from point A to B as quickly & efficiently as possible. The focus is on the outcome of the movement, not the individual muscle. Train your heavier compound, strength focused movements in an efficient & explosive manner.
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‼️HYPERTROPHY‼️
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Hypertrophy is synonymous with muscle building, generally what we think of as bodybuilding work. Time under tension is an important component for muscle growth. During the eccentric portion be strict and controlled, keeping the target muscle under tension. Explode through the concentric portion with a strong contraction to maximize muscle growth.
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You want to “feel” your target muscles being worked during more isolated movements. For example, if your doing biceps curls, focus your mind on using your biceps. Doing so can actually increase your biceps activity during the movement for a better muscle building effect. This is known as the mind-muscle connection.
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Avoid going too heavy & focus on keeping your form strict, using loads that allow you to develop a strong mind-muscle connection. Generally moderate loads in the 6-12 rep range, or moderate/light in the 12-15 rep range.
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Whether your goal is to get bigger, stronger, or bigger & stronger, you’ll want to do both strength & hypertrophy training. Understand the purpose of your exercises to get a more powerful training effect. Personally I like to begin my workouts with my heavier strength focused work, then move on to my lighter hypertrophy work.
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Awesome artwork by @deltoidium
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#musclegains #musclebuilding #muscles #musclehustle #musclegain #gainmuscle #musclegram #musclemass #hypertrophy #getbigordietrying

MOST RECENT

I'm proud of me!!! Gotta keep it going!!!
#keepitPushing!!! #LOOSEWEIGHT
#GAINMUSCLE #😎😎

January 2016 was exactly the month, I decided be part of a gym so excited after loss my first 20 pounds following my nutrition plan and do many workouts a week home. I understood that I want more RESULTS and I have to make CHANGES in my schedules. After I started I loss 16 pounds more completing 36 pounds in total.
2017 came and my goal became GAIN some Lean muscles and adjusts my nutrition plan and exercises routines I get 10 pounds already 👉👉👉 swipe and look me actually. TRY FOR 7 DAYS Now... ask me how!

#motivation #blessed #lossweight #gainmuscle #fitmom #fueledbythebest #herbalife #nutrition #joinmyteam #mom #wife #happiness #smile #nutrition #exercises #noexcuses #changeyourlife #healthy #lifestyle #believe #youcandoit

BUILDING MUSCLE: WHAT DOES THE RESEARCH SAY? by @jmaxfitness -
There's been a ton of fantastic research published in the past 10-15 years that has given us some amazing insights on how to train to build muscle.
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For training, the research shows that we should train each muscle 2-3x per week, as this will allow us to maximize weekly volume and intensity. For example, what's going to build more muscle, bench pressing 185lbs for 9 sets of 10 reps on Monday, or bench pressing 195lbs for 3 sets of 10 reps on Monday, Wednesday, and Friday?
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Research also supports longer rest periods between sets. This will allow you to use more weight without fatiguing, thus increasing your volume (Volume = sets x reps x weight). But, there is some research that shows you can adapt to shorter rest periods, allowing you to get more of a pump, which also builds muscle. So in a nutshell, I'd use longer rest periods 80% of the time and short rest periods 20% of the time.
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For protein requirements, the absolute bare minimum you'd want to eat per day to grow is 1.7g/kg/day. So if you're 80kg, that's a MINIMUM of 136g per day. With that being said, it's easier to just eat more protein, thus why we recommend striving for 1g/lb. Aim high so if you fail, you're still getting your minimum.
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For carb requirements, you'll want to eat 3g/kg/day. So if you're 80kg, that's 240g of carbs per day. This will ensure that glycogen stores in your muscles are full and primed for the best performance in the gym.
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Which one of these findings surprised you the most? Let me know below.
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#musclescience #bodybuildingscience #bodybuilding #bulking #cutting #bulkingseason #bulkseason #bulkingup #bulkup #bulklife #cuttingseason #gainmuscle #buildmuscle #musclegain #aesthetic #gainingmuscle #pumpup #aestheticaf #strongaf #pumpingiron #doyouevenlift #meatheadproblems #buildingmuscle #jmaxfitness #instabodybuilding #quadzilla #bodybuildingnation #meathead #elitefts #gunshow

6-Day Muscle Building Workout By @musclemonsters
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I’ll be the first to admit, you don’t have to be in the gym 6 days per week to make serious gains. That said, however, a lot of us actually LOVE being in the gym and will find any excuse to be in there more frequently. If that’s you, then a Legs/Push/Pull workout like the one above is perfect! Not only will you be able to fit a good amount of volume into each session, but you’ll hit every muscle group 2x per week!
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Here’s a sample schedule of the program:
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Day 1 – Legs, Day 2 – Push, Day 3 – Pull, Day 4 – Legs, Day 5 – Push, Day 6 – Pull, Day 7 – Rest, Repeat.
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Another way to run th program that’ll have you in the gym 5-6x per week is as follows:
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Day 1 – Legs, Day 2 – Push, Day 3 – Pull, Day 4 – Rest, Repeat.
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If you have any questions regarding the program, leave them in the comment section below!
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#upperbody #upperbodyday #upperbodyworkout #lowerbody #lowerbodyworkout #legday #legdays #chestday #backday #armday #benchpress #squatspo #deadlift #deadlifts #buildmuscle #gainmuscle #musclegains #workoutroutine #workouttime #workoutday #bicepworkout #bicepday #bicep #neverskiplegday #everydayisarmday #everydayislegday #armday #armdayeveryday #doyouevenlift #gymbro

This week needs to be over. Using an old photo since I have not gotten to the gym. Had an upset stomach and thought it was from nerves but definitely have a bug or something since it's lasted these past two days and have not been holding up well. Barely eating even though I'm hungry because eating makes it so much worst. We stomached white bread last night and a bagel today and that's about it 😫 2/5 finals down and then I'll be free to focus on the gym and cooking every day 🤗

Gana la venezolana @mariagraciamch en la segunda temporada de @masterchefuruguay 💪👏 felicitamos este gran talento nacional 🙌 te deseamos todo el éxito en lo que más amas que es la cocina 😋😊

::::::12 days of Healthy Snacks::::::
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On the 12th day of Christmas 🎄 we had a large orange for 68 cal and a quarter of a teaspoon of cinnamon at 2 calories sprinkled over-the-top for a whopping ▶️ 70 calorie
snack well under ⬇️200 calorie budget! .
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And the benefits of cinnamon 💁🏻oh my! .
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It’s one of the healthiest spices on earth 🌏 .
*️⃣Antioxidants *️⃣Anti-inflammatory
*️⃣ Anti-diabetic
*️⃣ anti-microbial
*️⃣ immunity boosting
*️⃣Cancer and heart protecting abilities
*️⃣Dental health and natural breath freshener *️⃣protects Brian function and combats cognitive decline .
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Stay tuned 11 more days of snacks coming at ya! .
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#healthbenefits #lowcalorie #snacks #momblog #momsofig #workoutmotivation #weightlifiting #momswhopowerlift #beachbody #liftweights #breakfast #postworkout #fitgirl #gains #transformyourbody #postpartum #fitmom #legworkouts #weightloss #12daysofchristmas #fitlife #gainmuscle #burnfat #fitfamily #bodyafterbaby #weightlossbeforeandafter #fatloss #mombod #metabolism #yoga

Snaaaack time! Strawberries with chocolate Formula 1 shake ❤️❤️❤️ love this! 💪🏼#routine #workout #fitmotivation #loseweight #gainmuscle #gainmass #motivation #fitfam #nutrition #fit #gym #coaching #beactive #eatclean #fitnessmotivation #healthylifestyle

CROSSFIT - 14.12.2017 .
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Why train at a corporate gym when you can find a private trainer? No waiting on machines. Only you and your gains...or losses lol. .
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#FitnessGuru #BurnFat #GainMuscle #Workforit #GymLife #GymMemes #Gainz #LeaningOut #NYE2018 #SanDiegoNYE #Gaslamp #Hillcrest #PointLoma #OceanBeach #OB #PB #lajolla #Yoga #Strength #focused

💥10 Minute Lunch💥
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Here is another quick and easy meal you can make during the day, or prepare the night before if you want to bring it to work.
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I know everyone loves tacos 🌮 and the best thing about them is how easy they are to make!
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Here I cooked 8 oz of ground turkey and added a half cup of black beans and 1 oz of pepper jack cheese. I added the beans and cheese after the meat was already cooked and let it warm up for an additional couple minutes.
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While the turkey is cooking, chop up some onions and peppers to add on top, and warm your tortillas. If you are at home, definitely put the tortillas on a burner. They taste so good with a little char on them 👊.
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As always, add your favorite salsa 💃🏽 on top (not pictured) and you have a 10 minute meal that’s 800 calories, easy, and tastes great.

FitTeam Fit is for guys too & it will help you replace your fat with muscle! Now that's tight!!!!! 💪 #fitteam #losefat #tone #gainmuscle #energy #stamina #focus #moodenhancement #getfit

Today was a very low weight high rep day for the booty to get perrkky and more defined 🍃💪
After a workout its really important to fuel your muscles with protein!our rebuild strength carries both BCAA tricore protein aminos and much more all in one can to help recover worked muscles and make them stronger and leaner.What I call gainz in a can!
#legday #gainz #fitfam #fitchick #fitmom #leggains #goals #gainmuscle #looseweight

Meal Prep Game Strong! 👅
Ready to start Training Mean and Eating Clean! 💪🏽🥑 Bring on 2018! ✨

Facts: I bought THESE 3 products AFTER signing up as an Herbalife distributor.
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WHY: I was presented the Opportunity on how to “sell” these products and earn profits WHILE enjoying a permanent savings by doing so.
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AFTER my first purchase experience: I realized these products were truly amazing. Also, I’ve helped a couple people lose 5-10 lbs. LESS than a month! (Learning & helping people to get on the right Herbalife products according to their goals.
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To all my ATHLETES ⛹🏽‍♂️: Give our 24 line a try, and let me show you how it all works. Forever grateful!
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Dm or text for more info:
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Purchase online:
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#ThankFulThursday
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#GainMuscle
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My mouth dropped when we compared the before pic from November to this month!! Valerie is a mom of one and is killing it!
She went from 156 to 147, has lost a total of 9 pounds! Not only did she lose weight but has toned her body! Shrinking that waist and tummy in and getting that booty poppin!
Upper waist went from 37 to 33!!! Bruh. Her waist from 35 to 32 and lower belly from a 37 1/2 to 33!! Omg I'm so proud of you girl!! Thank you for trusting in me and choosing me as your Herbalife wellness coach! I'm so freakin proud of you!!💛 this is only the beginning😍😍😍😍
Talking about getting that tummy flatta and that booty PHATA🍑👏👏😂
Don't wait until January to start looking your best, choose to be your best self now! Message me with your goals💛💛
➖➖➖➖➖➖➖➖➖
Not typical results but with hard work and consistency, it's sooo possible!
#results #happyclient #healthy #happy #herbalifecoach #hityourgoals #nutrition #fitness #progress #lifestyle #consistency #hardwork #hardworkpaysoff #herbalifenutrition #beabetteryou #dontwait #chooseyou #youcandoit #losewieght #gainweight #gainenergy #gainmuscle #selflove

Awesome pull day in the books with @bretthays 🔥 .
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This superset of V-Bar Pulldowns and Dumbbell Rows had my lats feeling like ✈️

Tu estado físico es 💯% mental. Tu cuerpo no va a donde tu mente no lo empuja. Por eso llévalo al límite, seguro puede mucho más de lo que te imaginas! 💪🏼👊💥💗

Red & green. Party food? Nope. Its December Dine on a Dime. I've got to hand it my grocery. They don't fool around when it comes to slashing prices on freshness date-sensitive foods. Three days before the "best by" date it gets hugely reduced. It's a super way to serve the community. Wahoo price...& food's not thrown out. I consider the greenhouse gasses expended - to get if from farm to table. Waste it? No way! Shop it. Eat it. Enjoy it. Gains it! 💪 #goodgroceries #goodeats #fitfood #healthyfood #gymlife #eattolive #lovetoeat #chickensalad #broccolisalad #dineonadime #eattogrow #gainmuscle #highprotein #iifym ##fitlife #fitfam #fitspo #gainz

LOOKING TO HELP OTHERS!!
Put in the work and follow the plan. Motivation can only do so much then you have to actually work for it.
Left picture I was sitting at 1 month pospartum I had already lost 10 pounds. Size 9. It is normal for someone who just gave birth but months will go by and nothing changes if nothing changes.
Right picture I am now 20 pounds lighter, size 2, lowered my body fat and gained muscle. Was able to tone up and build the booty.

If you are interested in obtaining my plan DM me!
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#herbaliferesults #nutritiononpoint #loseweight #gainmuscle #buildbooty #sexylegs #postpartumbody #momgoals #bodygoals #fitnessaddicts #tranformation #2018goals #diet #fitnessmodels #internationationalcoach

#TBT 😍
His Backbone🌹
Being a Supermom is by far the Best however 🤗
#mysonshine#myeverything#myworld😘

Cut out the middle man🙅🏽‍♂️.

Are you struggling with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio 💪🏼.
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Another solid post by @jmaxfitness. I continue to get a ton of DMs asking what the difference is between strength and hypertrophy.
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The rep range for strength is 1-5. When training in this rep range, resting up to 5 minutes is appropriate. You should rest as long as you need to in order to be completely ready to go on your next set.
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Hypertrophy is generally in the 6-12 rep range and your rest times should be shorter. A common misconception I’ve been seeing a lot is that people think hypertrophy only applies to isolation exercises. You can use a compound exercise like squats in lower rep ranges for a strength workout and then higher rep ranges for a hypertrophy workout. Compound exercises can and should be used for hypertrophy as well as strength.
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So, which is better? Neither. It depends on your goals but if your goal is to get bigger and stronger then it’s best to incorporate both into your training.
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If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching 💪🏼.

What is on your #newyearsresolution list for 2018? What was on your list for 2017? What is being carried over year to year? 9 times out of 10 the answer is #weightloss or getting #healthier
New Year New YOU Eat Clean Challenge begins Jan 2. Register NOW before 12/31 and save $5 off registration fee. For EVERY person YOU refer and who registers for the challenge you will also get $5 credit up to $20 maximum.
The FIRST 10 PEOPLE who registers before 12/31 gets a free registration gift. STOP 🚫 putting it off and get started. Contact me and get yourself registered with something that is going to help you once and for all
When you get rid of the EXCUSES YOU GET RESULTS!!
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📱/text 954-610-8546
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#momof2 #herbalifecoach #fitmom #momswholift #igfitmoms #getmuscles #fitness #mamaroneck #ny #sahm #wahm #westchestercounty #fitnotfat #getfit #gethealthy #skinnyfat #overweight #herbalife #eatclean #gainmuscle #transformation #motivation #inspiration #nutrition #gymlife #changinglives #getstarted

✨✨✨🌺🔮🌺✨✨✨

Today’s office: my backyard 😌 con un tecito caliente for this amazing weather ☕️ .
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To know more about my nutrition and workout plans, visit my website or send me a dm/email/text 😉
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#WorkMode #NutritionPlan #LoseWeight #Weightloss #GainMuscle #Gains #Fitness #Health #WellnessCoach

✅WHAT YOU SHOULD DO TO BUILD MUSCLE by @jmaxfitness -
Thanks to the science, we now know that you can build muscle by following the following rules:
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🕐1. Train each muscle 2x or 3x per week.
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🕑2. Rest 2-3 min between sets (3 min for compound and 2 min for isolation).
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🕒3. Isolate lagging body parts.
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🕓4. Train to failure occasionally. Not on every set. Maybe go to true absolute failure ever 10 days or so.
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🕔5. Train the most important exercises first in the workout. For instance, if your chest is flat, you'll be doing a big compound exercise for the chest at the start of the workout.
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🕕6. Use a full range of motion most of the time. This means to only use partials as an intensification technique (for example, do 3 sets with full range of motion and then after the last set, do a set of partials to failure etc).
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⚠️Build your program around these rules and you can’t go wrong. Be the ruler of Westeros with the 6 tips above.
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Tag a friend who STILL trains each muscle once per week.
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#thepump #pumpup #bulkup #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #setsandreps #muscleman #muscled #musclegain #rngfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread

Don't forget your #rebuildstrength after your workout for the #gainz *Join me on my transformation challenge si much to gain and little to lose (weight, fat, lack of energy and self confidence will be your only loses)

#weightlosschallenge
#weightloss #gainmuscle
#toneup #fitness #nutrition #womenempowerment #joinmyteam #coachVicky #noexcuses

Lemme upgrade ya 👏🏼 my client got her results from her doctor - her osteoporosis diagnosis has now been changed to only osteopenia with the addition of strength training to her life! Exercise is for SO MUCH MORE than changing the way you look. Do it for health. This is a wake up call to me, too, that my bone density may not be a concern to me now... but 35 years from now, it will! We are so focused on short term results we fail to see long-term consequences. Do just ONE thing better today, friends! 😘

There are many people under the impression that lifting heavy weight in a lower rep range is the best way to build muscle, and this isn’t necessary true.
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As mentioned in my last few posts, total volume is the main driver of muscle growth, and higher volume is better accomplished with slightly lighter loads in a higher rep range.
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One study (Schoenfeld et al. 2016) randomly assigned nineteen resistance-trained men to either a strength-type routine using heavy loads in the 2-4 rep range, or a hypertrophy-type routine using a
moderate load in the 8-12 rep range. Training was carried out 3 days a week for 8 weeks, and both
groups performed 3 sets of 7 exercises.
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Results showed statistically greater increases in 1RM squat strength favoring heavy compared to
moderate loads. Alternatively, statistically greater increases in muscle thickness were noted for
moderate versus heavy.
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A moderate repetition loading zone (8-12RM) is better at maximizing muscle mass when similar amount of sets are used.

Let’s get motivated to reach our fitness goals! Bring on January for the #khwinterchallenge18 I need it

Come in and get a yummy shake and tea!!! #totalnutrition #herbalifenutrition #plazanutrition #gainmuscle #gainenergy #loseweight 💦👅💪🏽

Are yall ready for it! You won't want to miss this!

Join me as we celebrate the official launch of Tracie's Takeover, LLC and do a book signing. This is a night not only of celebration but as an introduction to what Tracie's  Takeover has in store for you. Mommy, Is This All My Fault and @prettyandstrongapparel will be available for purchase at the event.
Get your free ticket or preorder your items using the link in my bio.

ENJOY THIS EVENING AS WE  EMBARK ON THIS JOURNEY THROUGH  SELF LOVE, MENTAL HEALTH AWARENESS,  FITNESS AND FASHION.
Special shoutout my oldest son as we share a birthday weekend and my event is on his actual bday. Though you'll be away at school I still appreciate you giving me your blessing to celebrate on your day.
At Tracie's Takeover,  LLC, our goal is to help women first find and focus on the things they love about themselves, then work hard to change what can be changed to help them become thier most powerful selves.

I'm taking over my life, are you taking over yours?

Just B.U.R.P.E.E

Being
Uniquely
Relentless while
Passionately
Executing
Excellence

Snack Time😋
D💛UBLE TAP if you love yummy Homemade fruit bowls 👅💦🍓🍉🍒🍍🍓☀️💕🍈🍓🍓
🍍🍓
Happy Thirsty💦 Thursday💪🏾
#eatclean#trainmean💯
#pineappleand#blackberries🍇

💥HIT That FOLLOW 🔴 BUTTON @albygonzalezfitness FOR DAILY FITNESS TIPS!!!💥 BIG PECS NOW by 📸@jmaxfitness -
As Jon Snow once said, "My watch has ended. Winter is coming and I need to build my chest, so I shall train it 3-4x per week, with 80% incline bench press and 20% isolation exercises."
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Most guys go from flat chested to fat chested with the approach above. It works. But if your chest is your lagging body part and you want to build it quickly, then you can't just train it once per week. It's just going to stay the same (or grow much slower).
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If you're currently training your chest 1x per week and it's growing slowly, imagine how much quicker it will grow if you train it every other day (3-4x per week).
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As a general rule, if you want to build your entire body, train each muscle 2-3x per week. If it's a lagging body part (ex. your chest), then you'll need to train it 3-4x per week (every other day). Focus on getting stronger in big compound movements like incline bench press (barbell AND dumbbell), weighted pushups, and even dips. The other 20% of the time, get a nice pump with pec isolation exercises.
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The formula is simple, and it works.
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What's your favorite chest exercise? Let me know below.
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#bigpecs #bodybuildinglifestyle #jmaxfitness #musclehunk#chestdays #chestworkout #jacked #swolemates#maxmuscle #strengthtraining #guyswithmuscle#musclebuilding #flexibledieting #chestday #gainmuscle#buildmuscle #quadzilla #benchday #highprotein#benchpress #gymlife💪 #gymbros #quaddamn#muscleman #fitnessfreaks #fitnessguru #inclinebench#fitguy #pecs

According to the old rule of thumb, you're supposed to drink eight glasses of water per day (and some experts recommend even more)..
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That can seem like a Rough task on some days, but here's the catch: You don't have to drink all that water...
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Roughly 20% of our daily H2O intake comes from solid foods, especially fruits and vegetables. Here are some of those Veggies..
.. #Work #YourEverydayTrainer #Fitness #veggies #Fruit #Fitness #weightloss #food #train #LoseWeight #GainMuscle #love #Power #Willing #consistency #persistency #Squat #crunches #life #MountainClimbers #join #Quality #Love #fatloss #Fitness #GodFirst

#throwbackthursday 2012->2014->2017. Started out clueless but ever since I started I dedicated myself to it 💪🏼🙏🏼✨ btw in between this pictures were many cheat days many binges and overall many mistakes, if your consistent you will continue to head towards your goal.
#npcbikinicompetitor #fitgirls #fitfluential #fitfam #fitnessaddict

Weight Training Session .

Kneeling Drag Curls a great way to shape the biceps and build muscle. Hold the dumbbells in an underhand grip, curl the weights and as your hands rise drive back the elbows keeping them close to your torso basically dragging them towards you. Squeezing your biceps at the top develops a strong mind to muscle connection helping to fire up more muscle fibres🔥🔥💪👊 #fitness #buildmuscle #workout #gym #exercise #pumpiron #aesthetic #liftweights #bicepsworkout #workoutroutines #gainsco #gainmuscle #londonfitness #hammercurls #fitfamuk #shape #shredded #strong #improvephysique #instagood #weighttraining #roadtofreedom #barbellcurls #calisthenics #getfit #instapic #dragcurls #gymantix #instagain

Love Sandwiches 🥪 ??
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Me to! I used to feel soooo bad if I EVER ate🍞bread? 😳🙄
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I don’t know where we get these “ideas” about #carbs and #bread and what we should and shouldn’t eat?🤷🏼‍♀️
Lately I have been loooving a shredded chicken 🐓 sandwich on a #thinwhich bread. Soooo😋yummy! You can add #tomatoes 🍅or onions and pickles! In just 4 oz. of this canned chicken I can get over 25 grams of protein. YES I mix it with #miraclewhip 🙀Which I believe is another No-No?? Haha 😂 I get my canned chicken from @costco 😊😘
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Sometimes my pics don’t turn out (epic mom fail) 🙌🏻So I got this pic from the @foodnetwork BUT mine tasted just as good! Ha
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What is your favorite sandwich??
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#foodnetwork #sandwhich #repost #healthylunchideas #recipes #macros #macrosgirl #gainmuscle #healthymom #fitmom #missionaryfitforthework #fitforthework #ldsmission

🔹 Outdoor Workout 🔹
Bad weather is no excuse to work on your next Level! Go PowerFit!! 🤼‍♀️20% Sport 🍓80% Nutrition 💪 100% Result #joinus #powerfit #fitclub #poweronteam #workout #outdoor #looseweigth #gainmuscle #morepower #fitchallenge #crazy #noexcuses #ladies #gents #fit #goodvibes #motivation #nowtime #changes #changepeopleslives #happytimes

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