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AB-CIRCUIT for you guys to try!! Repost it because this is a good one and I had to share it! Tag your workout partner! 👯Remember that nutrition is key for you to see abs!! You can do (3x of 15). Slow and controlled reps. (Video is sped up) 🍍BCCA's on my bottle. Use code HEIDY to save money! @1upnutrition #1upnutrition

Two of my favorite moves to tone and shape your outer leg !
Abductor muscle exercises help coordinate movements, improve functional fitness, core stability and prevent injuries..
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These two exercises will make your hips and gluteus stronger and toner. 💪🏼 Stay tune for Inner Thighs exercises which I will post here soon. #Trainwithandreia .
🛑Link in bio (My Profile) for my Workout Tutorials and Low Carb Healthy Recipes 👌🏼
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#legworkout #fitgirlsinspire #glutesworkout #exercises #fitnesstransformation

Literally went to the gym last night and stretched for 45 mins and daaasss it 🤷🏻‍♀️ stretching is sososo important and a big part of my training especially since starting my training course. If you don't feel like lifting weights just stretch & chill 😌
In other newwwws I'm nearly done editing a glute focused workout with narration tips for YouTube! 🍑📽(Should be up tomorrow hopefully) this is a highly requested one so subscribe my channel so you don't miss it (link in bio) 🙏🏼✨

2016-2017 gluteus and legs transformation .If you wanna see more leg transformation check my other posts😉
Now, we're gonna talk about CARBS👇🏼
Carbohydrates play a number of important roles in your body. They are stored in your muscles for energy and they enable most of the protein you consume to be used for tissue synthesis (such as muscle building) rather than fuel.Also they are required for your body to continually produce energy during physical activity.
Carbohydrates stored in the body are known as glycogen. The majority of glycogen is stored in your liver, but some is stored in your muscle and a little is found in your blood.
Muscle glycogen is vital for physical activity because it affects both the length of time you can exercise and the intensity level of that exercise.
Carbohydrates are often overlooked when planning a muscle building diet. This is because a lot of people are not aware of the importance of carbohydrates and the role they play in muscle development. What matters is :
a)what type of carbohydrates you eat,
b)when should you eat them and
c)how much of them you eat
If you want to optimize your diet for muscle gain and fat loss it’s important to know how to integrate carbohydrates into your diet.
So heres a few rules on eating carbs to help gain muscle and minimising fat storage :
•Eat complex carbohydrates- found in whole foods like brown rice, potatoes, whole grain cereal and oatmeal.
•Eat high fiber carbohydrates- Fibre helps to build muscle by making muscle tissue absorb amino acids faster and more efficiently.
•Have carbohydrates and protein in the same meal-you minimize the chance of the carbohydrates being stored as fat. Protein is harder for the body to process, so it increases your metabolism. Also, carbohydrates help transport the nutrients from protein to the muscle cells which aids in muscle growth.
•Match your carbohydrate intake to your individual activity levels, metabolic condition, and physique or performance goals:
-If you're an athlete or a lifter trying to gain muscle and get strong, then you need carbs.
-If you're overweight or just trying to shred ,your carbohydrate intake should lean towards the lower side.
More👇🏼

Glutes 🍑
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Yes awesome for rocking your favourite pair of jeans. But also a vital muscle group for athletic performance, injury prevention, posture, and even breathing mechanics.....!
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This group exercise supremo @luciexcx demonstrating three progressions of unilateral (single leg) direct glute training.
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1️⃣ Single leg hip thrust :
2️⃣ Single leg cable RDL
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3️⃣ Single leg kettlebell RDL with deadstop.
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Full article arriving shortly on how and why each of these movements progresses on to the next and why direct glute training is a non negotiable for my clients.
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#bulletproofyourbody

Hard work pays off! @angelicaht is fierce when it comes to her workout but so sweet! So great working with her. Can’t wait to show you what Ms Bikini Olympia says works for her #weekendworkout #glutes #glutesworkout @news12li

MOST RECENT

When you kick your own butt give yourself a 👍👍👍!!! #trailrunner #extremehike #glutesworkout #hamstrings #supercardio #perfectday #sweatherweather #burninglungsandlegs 👍🏄🏻😎💪

My greasy hair before I got my roots done this morning! Decided to have a rest today (I trained Tuesday and Wednesday) as I want to take things a little slower after stressful few weeks as I don't wanna burn myself out! Back to the gym tomorrow though for a push and pull workout followed by core!
What a lot of you won't know about me is that I've been suffering from a pesky illness for the past 4 and a bit years. It's called postural orthostatic tachycardia syndrome (a.k.a POTS). It's nothing serious but it does have a pretty big effect on my life.
One of the main symptoms I suffer from (don't get me started on how many there are!) is fatigue which has really effected my school life. Before I was diagnosed with POTS I was told that I had chronic fatigue and that I had to reduce the exercise that I was doing. I turned round to the woman who told me this and basically said to F off as fitness was the only thing keeping me positive at the time. The first appointment I had when I was diagnosed with POTS, the consultant told me that if I had stopped exercising I would have been completely stuck in bed and unable to do anything really.
This is only a very small part of everything that's going on and I'll go into it more as time passes.
#strongnotskinny #abs #abworkout #definition #muscles #humpday #muscle #strength #bikini #bikinimodel #fitness #fitnessdiet #workoutmotivation #workout #workouts #strongwomen #core #abdominals #strongnotskinny #stronggirls #fit #fitness #fitnessmodel #bum #bumworkout #glutes #gluteworkout #glutesworkout #sweatybetty #hiit #hiitworkout #cardio

Let's Sculpt our bodies tonight 7 PM with #Pilates #bodyblast #fullbodyworkout #dumbbellworkout #stickworkout #coreworkout #glutesworkout #absworkout #obliqueworkout #stretchitout #legworkout #cardio #strengthtraining #flexibility all in one hour. #veganmom #veganfitness #veganpower #plantbase #climatechange #loveanimalseatplants #foodthatheals #foodthatsgoodforyou #foodismedicine #eastendhouston 🍏Come on, get your health on and let's get fit together 🤸🏾‍♀️🤸🏾‍♀️🤸🏾‍♀️🤸🏾‍♀️😊🌱🍎🥒🍉🍋because your worth it.

If you missed out on Tuesday's class, make sure to come tonight! Everyone did an awesome job & the energy was 🔥 Come in for your first complimentary session this week and sign up for our special rate 10 Class Pass for $100. All women welcome, need not be mamas. Since we use the studio to full capacity, we ask that there are no children for this class. See you tonight! #womensbootcamp #bootcampfitness #circuittraining

Next exercise in the Home Alone Couch Workout is:
2️⃣ LEG PRESS
15 rep x 3 Double Leg
8-10 reps x 2 Single Leg on each leg.
Push through the heel to activate Glutes and Hamstrings. Stop if you feel it's becoming Quad dominated.
I think this was my favorite Sofa exercise. Felt almost like the real thing using a Leg press machine in the gym.
#trainhard #nevergiveup #nevertoolate #noexcuses #pilatesfit #pilatesbody #galwaypilates #galwayfitfam #fitover40 #fitfam #strongcore #stronglifts #strongereveryday

⚡️Legs Legs 🙌🏽💪🏽🍑⚡️.
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Such a good leg session with @cpt_fitness_ ! squats have always been a weakness for me due to mobility issues and tightness but I'm working on those things and my squat is getting there! (p.s I'd never normally use a belt for squats ATM but my back was super sore from pull day yesterday 🤦🏼‍♀️)! .
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70kg for 10,8 is okay working my way up slowly! 🙌🏽
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When you are trying to get the perfect picture but your photographer catches you like this 😂 laughing of yourself. #loveyourself #happygirl #happiness #laughing #goodvibes
Como cuando tú intentas tener la foto perfecta pero tú fotógrafa te coje en tus mejores momentos riéndote de ti misma #LikeaGirl #progress#fitandthick #gymlife #goals #fitlatina #fitbody #fitfam #bootybuilder #gym #colombian #squadgoals #squat #squats #squatguide #gymlife #fitgirl #bodygoals #bootyfordays #Glutes #glutesworkout #fitgirls#legworkout #bootywork

Just trying to be a bad ass with a good ass~ #fitness #workout #legday #glutes #glutesworkout #health #booty🍑

Literally went to the gym last night and stretched for 45 mins and daaasss it 🤷🏻‍♀️ stretching is sososo important and a big part of my training especially since starting my training course. If you don't feel like lifting weights just stretch & chill 😌
In other newwwws I'm nearly done editing a glute focused workout with narration tips for YouTube! 🍑📽(Should be up tomorrow hopefully) this is a highly requested one so subscribe my channel so you don't miss it (link in bio) 🙏🏼✨

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