#shelifts

MOST RECENT

i honestly had a great workout today my leggies and glutes were burning throughout my whole workout. since my mind was just super full going into the gym, i didn't exactly have a "plan" of what i was gonna do. i started on the cables and did a killer super set - curtsy lunges 12 reps on each leg, SS with goblet squats 12 reps // 3 sets. both done on the cables and wowww that was a great way to start my workout. i was in the gym for about an hour maybe a little longer so i really just focused on doing lots of compound movements which gave me such a good burn.

I’m going a little old school with this transformation. Nothing is going to work for you unless you put the work in and keep working.
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It takes CONSISTENTLY putting in hard freaking work. It’s NOT easy, especially at first. And it’s not your workout or nutrition that’s the hard part… it’s YOU.
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The REAL hard part is getting out of your own damn way. It may seem like it’s always something else that gets in your way, but let’s be real… it comes back to YOU.
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Though sometimes a hard pill to swallow, once you realize and accept this, you can finally take the power back and change it.
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I used to get in my own way all the damn time. Everything that I could’ve used for an excuse, I did! Every life moment or event was an excuse.
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That was until I realized EVERYTHING I was using as an excuse, could be used as a REASON. So I stopped thinking of these life moments as something getting in my way and started using them to HELP keep me stay consistent.
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Work is cray? Cool, that means I DEFINITELY need to be on my game with my nutrition and exercise so I can show up for it and have the energy I need.
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Stressed the F out? Cool, that means I REALLY need to make sure I have that time for self care and get my sweat on and eat healthy food.
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Busy in general? Cool, that means it’s even more important for me to dial in this part of my life so I can stay sane and focused.
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Insert any other life event here ______ and repeat.
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Here’s the thing. LIFE HAPPENS and it’s going to continue to happen as long as you’re living. So count them as blessings, ya feel me? There will ALWAYS be something that could throw you “off” if you choose to view it that way. When something comes up, put the work in anyways, stay consistent anyways.
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Stay focused. Work hard. Repeat. 😉
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Hard work gets you consistent results (and also makes things easier over time). Excuses get you in a loop of consistent dissatisfaction (and makes things harder over time). 🤷🏼‍♀️
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If you struggle with giving yourself excuses and letting life get in the way of making changes, I hope this shift is helpful for you. It’s what changed the game for me.✌🏼

my upper body workout today had my whole back & arms on firreee. i did a couple new super sets to not waste any time & it definitely made a difference adding in more. on my first movement i did, i did a drop set on super set then another drop set on that super set and it killlled me. i've really been working on growing my back to make it wider & i'm slowlyyyy seeing progress on that. i definitely want more & more results in the future though😇😇 also another thing, i'm seeing lots of progress in my strength recently & really pushing myself to my limits on terms of adding weight. i'm super excited to see allll of the progress i make at the time end of my bulk & i've been doing really good with eating in a surplus, surprisingly.

First day of competition prep. I called this workout #squatthatshitorRIP because last week I was only squatting 315x1 in wraps (and it was a struggle) after my month hiatus. But, here we have 325x2 and it was #lightweight #eatclentrenhardtestthelimits #recordbreakers #11weeksout

my favvvvv back super set!! i do this basically every time i train my back. both give suchhhh a good burn i promise! 👉 both movements are 12 reps each and do this super set 3-4x. i increase the weight on the second vid!! like & save && try on ur next backkk dayyy!! also so sorry this is so blurry idk why it is😭
@gymsharkwomen @gymshark @gymsharktrain

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lil update/ rest day talkkkk👇
soo i just got my wisdom teeth out this morning and i feel super weird/ sore (my mouth) right now. buttt so much good news - i just FINALLY ordered my @gracefituk resistance band in peach😩 && i gave in & order 2 new @gymshark leggings lol. also i ordered @ehplabs / @blessedprotein protein powder "samples" - 4 bless protein powder, 1 whey protein powder & 1 post workout protein powder. i'm super super happy & excited for all my goodies to come in & to try @gracefituk booty workouts!! and since i'm not going to the gym today, later today (when i feel a lil bit better) i'm gonna foam roll & maybe maybe maybe do a lil abs circuit, IF I FEEL LIKE I CAN!!! if i don't then i won't push myself! andd another thing eating isn't as bad as i thought it would be so i honestly don't think i'll have a problem eating in a surplus. but because i'm not leaving my house today i'm gonna cleannn my room & do some research on tings:))

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Credits @fit_latinas4life
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Oh hey there’s my pec line 😂😂
Thought was gone for awhile. Must have been the pushups 😁💪🏼
#blondebeast #goals #gainz #shelifts #pecs #pushups #fitfam #fitchick #crossfit #crossfitnewbie #doyou

For the last 3 weeks, I haven’t weighed myself. As I started to gain weight since my meet in April, I slowly started to notice that looking at my weight every morning would drastically affect my mood and I would over analyze everything. Sometimes I would gain 2lbs over night or as little as .2 lbs but regardless of how much it increased, it almost always affected my mood and not in a good way. I was letting a “stupid number” determine my happiness and I needed that to stop. So I decided to fk the scale, at least until after I come back from Vietnam, and just eat and drink as I please (of course in moderation) and now I’m livin my best life #StillNoBooty😛 #BodyByMicheladas

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Looking up🍑❤🍑
@nurullova.fit 🔥❤🔥
📷|@gurov108 👍👏

Legit game changer in the gym - side shuffle around the track a zillion times

4 years between the 2 pics ......the physical transformation is obvious 💪🏼 but man the mental and emotional difference is what I’m most proud of 🙌🏼👏🏼 I know what I want and what I don’t want .....and I know what I can provide to someone else’s life and I will NEVER EVER settle for anything less than what I know I deserve!! ❤️ #transformationtuesday #behappy #livingmybestlife

Yessss hunny my client @i_am_cicely took her after pick in Cabo on vacation and looking fabulous in her 2 piece👙show em how it’s done sis no edits no surgeries just pure hard work and dedication 💅🏾😎💁🏾‍♀️💪🏾🤗 #tarnishatotalbody #beforeandafter #beforeandafterweightloss #weightwatchers #transformation #movingforward #nodaysoff #workout #dallastrainer #dallaspersonaltrainer #onlinetrainer #onlinetraining #shelifts #womenempowerment #womenwholift

I got asked to make a video or post about this topic & I don't have a YouTube so here you have it:
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✖️"How do you start a lean bulk and what are your favorite glute exercises for muscle growth?"✖️
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A lean bulk is when you are working toward gaining muscle mass, while putting on minimal fat. A lot of people end up "dirty bulking" because they don't care how much fat they put on during the bulk. If you want to maintain a nice body composition during your bulk & not have to end up spending so much time cutting body fat after (& if you hate cardio 🙋🏼), then lean bulking is for you! When lean bulking instead of just eating everything in sight 🤣🤦🏼‍♀️ you should be eating way more nutrient dense foods than processed. Yes, you can fill your macros up with whatever foods you would like (you can google how to figure out how much of each food group you should be eating for your goals), but more nutrient dense foods are always the right way to fall toward. 🥝🥑🥗🍅🍍🍌Also, protein is very important when it comes to your muscles repairing and staying lean - plant protein, lean meats, protein powder supplement are all good options. && never forget to always challenge yourself, if you want to change your body composition/grow muscle you're going to need to feel uncomfortable in the gym. Change happens outside of your comfort zone!
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Some of my favorite 🍑 growing exercises (lifting heavy is key!!!!): hip thrusts, RDLs, squat pulses, split squats, hip abductor machine, resistance band work, lower body circuits, cable work, etc.

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