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anfisanava_. What I eat(2nd week of bikini competition prep):
•Breakfast: scrambled

What I eat(2nd week of bikini competition prep): •Breakfast: scrambled eggs w/ veggies and English muffin w/ peanut butter •Lunch: salmon, lentils, barley and spinach •Dinner: chicken, sweet potatoes and broccoli *lunch and dinner seasoned with my favorite coconut aminos seasoning 🤤 •Snacks: 1. Cottage cheese w/ berries 2. Chocolate covered mini rice cakes 3. Jicama sticks This is not very different from what I've been eating before I started prep. I adjust the amounts of ingredients in each meal based on my macro goals for the day. If it's a day when I can have more carbs, I make more sweet potatoes/lentils/ or eat a couple more rice cakes. If it's a lower carb day, I do the opposite or switch higher-carb foods with something lower in carb. And some days when I'm too lazy to cook a whole meal I have a protein shake instead but most of the time I'm able to hit my macros without it. Head over to my YouTube channel to find out where I get all of the ingredients 😉

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jesse.mo. Sadly backsquats had to be a bit rushed but I capped at 215lb/97.5kg f

Sadly backsquats had to be a bit rushed but I capped at 215lb/97.5kg for 3. Felt fine and moved consistently. Definitely could have gone up but... no time so this will do for today. Definitely moving better and going in a solid direction... next time I'll go higher 😉😁 #fitness #weightlifting #workout #getstrong #squatallday #goals #improvement

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100kg x25 Bench za definiciju😂😂💪😎 Sponsored by @proteini.si_srbija & @nike #rajicteam😎 #montenegro

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Soooooo we did a thing. - WE ARE HOME OWNERS !!! 🏠

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jennifermariefitness. Sometimes you run out of space.  Then you mess up at the end anyway.

Sometimes you run out of space. Then you mess up at the end anyway. Lol. Either way, it’s a party! It’s Saturday of Easter weekend ... let’s dance!!! 🎉

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itachi_olsen. I got shown this awesome back exercise last week I got 4 25's on each

I got shown this awesome back exercise last week I got 4 25's on each side... Also I hope everyone has an awesome Easter. I'm off to game for a bit then going for a bit of a hike. Then I'm watching Crawford vs Khan tonight. #gym #fitnessmotivation #fitness #fit #gymlife #getstrong #liftheavy #nopainnogain #weights #weighttraining #weightlifting #fitnessaddict #workout #gains #sweat #healthy #healthylife #gethealthy #goals #noexcuses #trainhard #trainingday #gohardorgohome #arms #getfit #gymtime #backworkout #strengthtraining #strength #back

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b.michelleeeee. One of my favorite machines. I use it before I start my sets. It stret

One of my favorite machines. I use it before I start my sets. It stretches and strengthens my knees and quads for the workout to come. I'm pushing 205lbs 💪🏻😘 #staytuned . . . #gainz #workout #getStrong #getfit #justdoit #youcandoit #bodybuilding #fitspiration #ripped #gym #geekabs #crossfit #exercise #weightraining #training #shredded #abs #sixpacks #muscle #strong #lift #weights #Getfit #aesthetic #squad #crossfit #weightlifting #mealprep #weeklything #shredz #iam1stphorm

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laura_stephenf. #victoriassecret hfl #sexygirsl vclbni 0 ncb #bikinihot ajeyvzxhk #mil

#victoriassecret hfl #sexygirsl vclbni 0 ncb #bikinihot ajeyvzxhk #milano bqhyxy #sexiestangelsph yhg #getstrong gsbcjz #sqüirt nytsbn #gatinha ilo #grindr hze #underwearmodel oohvip #bundagrande qvoxuvkqw 0 vfp #titsandass imszni #beautycare yay #followforfollow fqb #likesforspam oyp 0 ltvtiuejz #минет cbwjik #fandom ldgpbskon #sikişelimsert dkdxko #happyme fwj

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kevinalt1. Arms have been worked! Time to get ready for work now💪  Was today a r

Arms have been worked! Time to get ready for work now💪 Was today a rest day for you or workout? —————————————————— Follow👉 @kevinalt1 —————————————————— 🏷: #GetFit #FitFam #FitLife #Fitness #FitnessMotivation #FitnessAddict #GetStrong #LiftHeavy #GymLife #Sweat #Weights #WeightLifting #Workout #BodyBuilding #HomeGym #GarageGym #Bodybuilding #Powerlifting #DeadLift #Exercise #dumbbellworkout #Gains #Gym #Muscle #Lifting #fnxfit #iLive

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👉🏻 After finishing a training session, most people do one of three things: chug a protein shake, check themselves out in the mirror, and/or go back and do more arms. While none of these things are inherently bad, they all miss the boat on arguably the most overlooked aspect in training: the cooldown. ⁣ ⁣⁣ 📌 Here’s the deal: when you train, you go into a sympathetic state (fight vs. flight), which is a good thing – it helps you train and perform at high levels. The problem is, a chronically high sympathetic state is a death wish for recovery. ⁣⁣ ⁣⁣ 💥 Immediately after finishing their last set, most people chug super-mass-nitro-explode-5000, rush off to their car, and rifle off to their next task for the day. As a result, these people 🙋🏼‍♂️ end up riding the sympathetic wave for days, weeks, or months without ever downregulating the central nervous system. This leads to a whole host of issues that could double as a diagnosis list on WebMD ‼️⁣ ⁣⁣ 💯 As soon as you finish your training session, your goal should be to kickstart the recovery process by tapping into a parasympathetic state as fast as possible. This is when your human vital signs lower, circulatory blood flow increases, and the powerful triad of rest, recovery, and regeneration begins 🔁 The sooner you’re able to reverse the sympathetic response to training and shift into a parasympathetic state, the more effective and efficient the recovery process will be after you leave the gym.⁣⁣ ⁣⁣ ✅ So how do you do it? Simple: after your training session, do 2-3 minutes of deep diaphragmatic breathing, 2-3 minutes of global soft-tissue work, and if you have extra time, incorporate some low-intensity movement and/or stretching. A small investment 💵 big return. ⁣⁣ ⁣⁣ #FunctionalTraining #Recovery #Mobility #Performance #Strength⁣

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mindorbody. THE ULTIMATE DEADLIFT CHECKLIST!!
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What’s up Achievers?! @jasonlpak h

THE ULTIMATE DEADLIFT CHECKLIST!! - What’s up Achievers?! @jasonlpak here and today we have a 6-part checklist for a perfect set of conventional deadlifts! - 1️⃣FEET HIP WIDTH APART AND BARBELL OVER MID-FOOT: In order to establish a strong base of support, start with your feet under your hips with toes forward or slightly flared out. Step up to the bar so that it’s close to your shins and over your mid-foot. - 2️⃣HINGE YOUR HIPS BACK: Initiate the deadlift by sitting back with your hips. This will help you to load your posterior chain (glutes and hamstrings) and get into a strong starting position. - 3️⃣GRAB THE BAR JUST OUTSIDE YOUR SHINS: The wider your hands, the greater the demand on your mid and upper back. Keeping your hands in closer will help make the pull feel easier than if they were out too wide. - 4️⃣ALIGN YOUR ARMPITS DIRECTLY OVER THE BAR: This will set you up for a more vertical and direct bar path, which makes the deadlift much more efficient. - 5️⃣PUSH INTO THE FLOOR AND STAND TALL: Instead of thinking about “lifting” the bar off the floor, think about “pushing” your feet into the ground. The harder you push down into the floor, the stronger your deadlift will be. Stand tall at the top and look straight ahead to practice good alignment. - 6️⃣INITIATE THE DESCENT WITH ANOTHER HIP HINGE: Once you’ve gotten to the top of the deadlift, lower it back down by hinging your hips back, loading your posterior chain again, and getting right back into your original starting position. - We hope this checklist helps you out the next time you’re going through a set of deadlifts! Share with a friend who would appreciate it. And until next time, peace, love, and muscles ✌️💙💪 #deadlift #deadlifts #powerlifting #powerlift #fittips #performbetter #strongfirst . Via @achievefitnessboston . . #GetFit #Cardio #Cycling #FitFam #FitLife #Fitness #FitnessMotivation #FitnessAddict #GetStrong #LiftHeavy #GirlsWhoLift #GymLife #GymTime #NoPainNoGain #PersonalTrainer #GetHealthy #HealthyLife #HealthTalk #EatClean #CleantEats #FitQuote #FitnessMotivation #MotivationMonday . .

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◾️Got some great hamstring and glute work in this morning (yeah guys it’s ok for you to work that 🍑 too) . . ◾️Full Workout . . 🔺Heavy sumo deadlift (Not shown) had a rep PR at 315 and tried to work up to 385 but just wasn’t there today. . 🔺Single leg DB deadlift: 4 x 10-12 . 🔺SUPERSET: Single leg cable RDL with rope pull-throughs: 4 x 10-12 on each . 🔺Decline bench DB curl: 4 x 6-10 . 🔺DB RDL: 4 x 8-10 . . Shorts @lululemon Tank @gymshark . . #Fit #GymLife #NoPainNoGain #FitLife #GetStrong #Workout #TrainHard #Gains #Strengthtraining #Fitness #gym #fitness #Gymshark #back #transformation #hiit #pullups #pushups

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A sunny and 75 degree day here in Minneapolis means the perfect day for a hike 💕

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emma_brownskfju. #underwearmodel wxjgzoyqx #followforfollow sietdsjvf #victoriassecret

#underwearmodel wxjgzoyqx #followforfollow sietdsjvf #victoriassecret uohaqwpby #sqüirt rvu #bundagrande uhzlmx #getstrong uulolo #sikişelimsert rcc #titsandass vkzrsq #fandom rbxsrmvyo #bikinihot vdnutg #sexiestangelsph ohgundzhp #минет kwjqrm #grindr nmsewp #beautycare ppr #milano cadedb #sexygirsl lpxadh 0 lsbhshjmy #likesforspam mcmxer #gatinha okk 0 vewxmujwk 0 qln #happyme ytb

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TAG 👇🏼 a friend/DOUBLE TAP if you lifted today. . You gotta grind it out, Everyday 365😤 📸- @ovrlnd.crosstrek #musclehustle365 #thecharbie #brickbybrick

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Are there certain cues an body positions required for completing exercises and movements properly or more efficiently? Of course. - But unless your squat looks like a push-up, there is no such thing as “you’re doing that wrong.” - Movement is person, and goal specific. - Take cues not as verbatim, but as information, and mold the movement to your body and your needs. - Don’t know how? Seek out a professional to help you navigate your body and your goals, and work together to create a plan that makes you a bad ass. - Don’t know anyone? Contact one of these amazing humans: - Jeff @crossfit431 - Megan @norakcrossfit - Tiff @kineticallywholewpg - Johnny @fukumotofitness - Stefan @bodiesbykaly - Emily @fifty5fitness - Robyn @movementlabwpg - or ME! - #propermovement #exercise #technique #form #cues #fitness #health #nosuchthingasperfect #goals #anatomy #physiology #crossfit #weightlifting #strength #getstrong #power #mobility #stability #physio #athletictherapy #training #movewell #movemore #ProgressNotProcess

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januarymornings. Ready for summer 😫🥥🍦⁣
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#fitspo #fitfam #girlswholi
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