#MAPSAnabolic

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Workout ✔️ Americano coffee @dellaleva ✔️ Grocery shopping before the weekend rush ✔️✔️ Is it just me or does anyone else love to start their day early before the crowds come out? #theirishblonde #mapsanabolic #earlysaturdays
Lately I’ve been putting some extra time into priming before my workouts and I’ve been blown away. Taking that extra time priming really gets the central nervous system firing and takes your workouts a lot farther. If you compare workouts primed vs non primed its day and night. I’ve been having awesome workouts lately. I’m really feeling like I can handle more and more volume. I’m finishing up phase 3 of @mindpumpmedia maps anabolic. Strength getting pretty good. I’ll be starting off 2019 with maps aesthetic. I’m really looking forward to the next extra volume and workload! #mapsanabolic #mindpump #mindpumpmedia #mindpumpmafia #mapsaesthetic #mapsprime #priming #centralnervoussystem #cns #workout #workouts #fullbodyworkout #fullbodyworkouts #fitness #fuckosteoarthritis #joerogan #joeroganexperience #jre #conqueryourinnerbitch
Congratulations to @7hendrix for making goals and crushing them! Impressed more everyday ❤️🏋🏻‍♂️🙌🏼 #Repost @7hendrix with @get_repost ・・・ 275 x 5x5 Squat 225 x 5x5 Bench 225 x 5x5 Row 125 x 5x5 Shoulder Press 405 x 1x5 Deadlift Welcome, 41. Thanks @crystalcairn for all the spots and coaching. Couldn’t reach these goals without you! #stronglifts #stringlifts5x5 #againfaster #mapsanabolic
275 x 5x5 Squat 225 x 5x5 Bench 225 x 5x5 Row 125 x 5x5 Shoulder Press 405 x 1x5 Deadlift Welcome, 41. Thanks @crystalcairn for all the spots and coaching. Couldn’t reach these goals without you! #stronglifts #stringlifts5x5 #againfaster #mapsanabolic
Started MAPS anabolic and I’m super excited to see my progress over the next couple months! I’ve been struggling to find motivation to get to the gym lately and starting this program is the perfect little kick in the booty I needed. • • • #mindpump #mapsanabolic #lululemon #fitchick #fitchicks #fitnessmotivation #fitness #fitnessgirl #fitnesstransformation #gymmotivation #fitnessgoals #fitstagram #fitphysique #fitnessjourney #gymjourney #girlswholift #girlswhoworkout
Ok here they are: my starting point pictures. I’ve discussed lately in my Instagram story that I have a bodybuilding goal. Over the next couple of months I am going to do my best to capture pieces of this journey for all of my followers who are interested in seeing how my body changes. I will be taking pictures and videos of some of my days, and I will be updating you all on my nutrition and my strength. I NEED YOUR HELP. I’m not one for being the subject of a camera. Keep me accountable to this. My plan is to use strategically applied intensity in the programs that @mindpumpmedia has produced. For those of you who follow their podcast I will be running MAPS Red, Black, then Split. For those of you don’t understand what that last sentence means, I’m basically going to intelligently increase my volume of training over these months. I will focus on maximal strength and increasing my metabolism in the first program, in the second I will be focusing on developing symmetry and size, and in the third I will be entering into a “cutting” phase as I run the highest volume to get me “stage ready”. I have no plans on actually hitting stage, but I have had a desire to see what my body with my genetics can do naturally. Please feel free to follow along as I go, and if you feel so inclined join me! If I have enough people interested I will create a Facebook group so we can all communicate as we go! One last note: if you haven’t already. Go do yourself a favor and invest in one of these programs I listed above. I have used all three at different times and have had amazing results. I will post my starting lifts in my story. Current weight: 190lbs BF%: 14.5 Lean Mass: 161lbs #mapsaesthetic #mapsanabolic #mapssplit #mindpump #fitness #bodybuilding #startingpoint #bulking #cutting #physique #ifbb #naturalbodybuilding #podcast #fitnesspodcast #personaltrainer #myfitnesspal #caloriecounting #squats #consistency #committosomething #challengeyourself #newgoals #compoundexercises #deadlift
If you ever need motivation⬇️⬇️⬇️ . When you need a little extra “UMPH” in your workout just go talk to a power lifter who’s getting ready for the Arnold Classic this coming spring. It’ll get you going when he tells you he plans on squatting over 800lbs... . But in the mean time I’ll continue to stay in my lane and get ready for physique competitions and focus on bodybuilding! I love powerlifting but my strength does not lol. I feel like my frame is designed more for physique rather than strength so that’s what I’ll do! Credit to everyone who succeeds in powerlifting! It’s something i idolize you for since i can’t 😂 . So here’s my weak squats of 255 for a 3x10 which is actually a pretty good number for me! I was at 245 last week so a nice little bump of 10lbs is awesome!! Slow and steady increases! . Next! One of my favorite back moves... Dumbbell rows, which i think is greatly overlooked. After looking at the video though, i kinda want your opinions!!! Do you think I’m using a little too much momentum on this move??? I feel like i was at the top, but while performing the lift i felt under control and was just letting it really stretch my lats on the bottom of the move... . . . #bodybuilding #bodybuilder #mindpump #mindpumpmafia #mindpumpmedia #body #fitness #fit #workout #squat #mapsanabolic #mapsaesthetic #black #vegan #vegetarian #lift #train #work #monday #back #muscle #flex #gym #love #life #bodypositive #protein #gains #gymshark #alphalete
Well I was gonna go to planet fitness today...but I really wanted to squat! It was around 30 degrees in the garage even with the heater on full blast 🥶🥶🥶 it’s gonna be an interesting winter trying to do Mind Pump’s Maps programs while workout at planet fitness with no barbell weights. Maybe I’ll have a deadlift/squat day and do trigger sessions the same day? 🤔 #mindpump #mindpumpmafia #mindpumpmedia #mapsanabolic #mindpumpmaps #workout #workouts #coldweather #frozentoes #fitness #fullbodyworkout #triggersession #planetfitness #barbellworkout #barbellsathome #mondaymotivation #mindpumpmonday
Do you track workout volume? Currently setting up my next couple months on an excel spreadsheet so that I can track performance along with changes in my nutrition and compare that with my physique as it changes. Going to be starting at close to 2600 calories to see how my body reacts, then adjust my nutrition from there to ensure I start gaining. My program entails no more than 3 days in the gym per week, and only short rubber band workouts in between the big weight lifting sessions. I’m going through MAPS Anabolic, Aesthetic, then Split. If you’re interested in what I’m doing send me a message and we can talk further! #fitness #mindpump #mindpumpmedia #mapsanabolic #mapsaesthetic #mapssplit #bodybuilding #bulkingseason #bulkingszn #weighttraining #strength #strengthtraining #workoutmusic #barbellworkout #dumbbellworkout #microsoftexcel #workouttracking #weighttrain
Sometimes the gym mirrors are hogged and you have to quickly flex in your car 💪🏽 These past weeks I’ve been in a funk when it came to working out. I used to be very addicted to it as an outlet to keep my mental health at bay when in fact I was doing the opposite. I dropped down exercising to only 2-3x a week lifting heavier and just focusing on my form! I feel stronger and I am seeing the results I want to see. My weight has been steady these past few weeks and I can attribute it to proper rest days and eating! Taking the time to stop being my worst critic and loving myself has done wonders to my mental health to where I love to go to the gym to just work on myself not try to be or look like anyone else 🤗 ______________________________________________________________________ #healthandwellness #paleo #paleodiet #paleolifestyle #fullbodyworkout #strongwomen #strongnotskinny #armworkout #momswholift #mentalhealth #loveyourself #abs #mapsanabolic #fitmoms #fitmom #wednesdaymotivation #fitspo #gym #gymshark #gymsharkwomen
I love when memories pop up! It always reminds me of how far I’ve actually come. ✨ Last year at this time (on the left), I was hiding in the workout room or just using machines at the gym. I was so afraid to go to the free weight section or the squat racks by myself. ✨ I made a commitment to myself to go out of my comfort zone to that part of the gym. I got #mapsanabolic and my body has been changing ever since! I moved my workout to mostly the squat rack and free weights. ✨ I figured out that I didn’t have to torture myself for hours on the elliptical to lose weight or change my body! My body has done so much more than I ever thought it could do, and it’s only the beginning🥰 . . . . . . . . . . . . #selflovejourney #acceptingmyself #workingonmyself #eatclean #trainmean #getlean #curvesaresexy #curvygirlsrock #curvyfit #gettingfit #fitnessjourney #fitfam #healthyeating #weightloss #weightlossjourney #stayingaccountableoninstagram #progress #nonscaleprogress #holisticjourney #ayurvedalifestyle #loveyourself #instagrammotivation #sustainableliving #zerowasteliving #lovingyou #nonscaleprogress #healthyeatinghabits #plantbased #transformationtuesday
4 th time doing #mapsanabolic 1st time doing Phase 3 • First 3x I would just stick to Phase 1 & 2 because my main goal was to build my strength. • Today was only day 1 of Phase 3🥵 • #thepumpisreal 💪🏼 • 👏🏼 @mindpumpmedia
Happy Sunday! Today I’m editing my video to go up this Wednesday, meal prepping, and doing some exchanges at the mall. Yesterday I had a great workout, edited tons, got groceries, and made more almond butter! This will be my last week of MAPS Anabolic and then this upcoming weekend I’ll do a 3-day split with Clemens since I’ll be getting him a 3-day pass to my gym. After that, I may keep up my 3-day split or go straight into the @gainsbybrainsguide that I bought on Black Friday. Sophie (@gainsbybrains ) is SO smart so I’m super excited to try her guide and switch up my routine. I hope all of your Sundays are relaxing and productive! 🌿 P.S. I’ve been working on LadyGang and our episode with Bebe Rexha airs TONIGHT at 10:30pm on E! 💕 . . . . . . . #lowithoutlimits #losangeles #california #workout #maps #mapsanabolic #gainsbybrains #gainsbybrainsguide #mindpump #womenwholift #strengthtraining #strength #strengthworkout #workout #workingout #workoutplan #womenwhostrengthtrain #fitwomen #girlswholift #health #healthy #mealprep #fitness #fitnessmotivation
A @mindpumpmedia anabolic recovery meal that I feel like @mindpumpjustin could get behind. 📷: Chicken sausage with cabbage sauteed in bacon fat. #getinmybelly . . . #recovery #recoverymeal #lowcarb #paleo #keto #instafood #ketofam #mapsanabolic #mindpumpmafia #fitchick #girlswholift
Welp my home gym has been an igloo the past few weeks even with a few heaters! So we ended up getting a membership at planet fitness until it warms back up. Nice facility even tho it could use an actual squat rack and a few Olympic barbells and weights for deadlifts 😉 I’m looking forward to using the hydro massage and infrared lighting #Workout #workoutmotivation #workouts #fitness #fitnessmotivation #mapsanabolic #maps #mindpump #mindpumpmedia #mindpumpmaps #mindpumpmafia #mindpumpradio #planetfitness #nodeadlifts #noshavenovember
🌎It’s like the world was lifted off my back🌎 Literally So as you probably know by now, yesterday on my second set of deadlifts i felt something shift in my low back.. i really thought it was going to be a huge setback. I haven’t had any back issues in soooo long and that’s what i feared most last night and this morning! But after a day of stretching and back activation exercises i feel good as new! I actually deadlifted today but didn’t record anything just due to really wanting to focus on the movement and form! But i did 185x12 for 3 sets just for my own sense of reassurance on my back! But was also done was some chest! I did incline dumbbell work. It was a 3x8-12. Something i really want to build up is my chest and shoulders. So during this program I’m training these more often to build them up! And if you really wanna know why i posted 2 videos on my ab exercise is.... These are my new favorite Ab exercise!!! Alternating V-Ups. Literally your entire core gets worked. I’ve never done this type of exercise before until i started this program. I’ve done the ordinary leg raise but never across the body type leg lifts. It’s definitely a game changer and will forever be included in my workouts! Take a look at both videos to check the form and how it’s done!!! You’ll love it trust me!!! . . . #bodybuilding #bodybuilder #mapsanabolic #mapsaesthetic #mindpump #mindpumpmafia #flex #abs #chest #deadlift #squat #train #gym #workout #personaltrainer #muscle #vegan #vegetarian #exercise #trainingday #traininsane #life #love #black #aesthetic #goals #workoutmotivation #motivation #dedication
Just funny 😂 😇⠀ ➖⠀⠀ Follow me ↬ @mapsomez ⠀⠀ Like me 📎 fb.me/mapsome⠀ ⠀⠀ Use #mapsome for a feature ⠀⠀ ➖⠀⠀ Check out my others accounts:⠀⠀ ↬ @animolzzz ⠀⠀ ↬ @memesupz ⠀ ↬ @sublimedez ⠀ ➖⠀⠀ #maps #map #mapstagram #mapsandatlases #mapsja #cartography #mapstothestars #mapsflorida #mapstimenow #geography #art #history #globe #vintagemap #mapsanabolic #mappa #vexillology #sandzja #rusticdecor #vintagefinds #rusticvintage #worldandmaps #mapso #mapsmagazine #mapsperak #mapstudio #osmaps #googlemaps #party
Day One of MAPS Anabolic Pre Phase done. That was good! Thanks @mindpumpmedia 💪 (And yes, I still have my eyeliner on, don't judge me 😂) . . . #Workout #HomeGym #SquatRack #MAPS #MAPSAnabolic #PrePhase #DayOne #NotYourAverageHomeGym #Selfie #SecretSquirrelBusiness #FatLoss #Gains
Was having a shitty morning but a good mark turned that right around and I smashed out my first phase 1 MAPS anabolic workout with a new rowing best and some ace compound lifts 💪💪💪 #fit #fitness #workingout #exercise #fitspo #gym #gymlife #lifting #veganswholift #fitnesslifestyle #workoutroutine #active #activity #health #healthy #healthylifestyle #workout #balance #balanced #mapsanabolic #mindpump
Elizabeth and I just finished 1st day of MAPS Anabolic Phase 1 and loved it.... Love the knowledge #mindpumpmedia puts out and finally took the plunge to order a MAPS program. Thanks for the 50% off Black Friday Deal fellas!!! Let the gains begin!!! #mapsanabolic #mindpumpmedia #mindpumpsal #mindpumpsal #mindpumpadam #mindpumpmaps #killedit
⚜️Results are in ⚜️ The off-season is in full swing! This is my latest Inbody scan! Massive shout out to the @asntoowong crew for the scan 😝😝😝! Since starting my strength program little over a month ago I’ve noticed some huge changes. . Body fat mass + 3.6kg Skeletal muscle + 1.0kg Body fat % +3.5% BMR- 2075 to 2113kcal. . Supplement stack used- Glutamine, Creatine, Nitraflex, MOAB and Anabulin! . Shout out to asn Toowong for the hookup 😝😝 . . . . #offseason #gains #supplements #asnfuelled #asndomination #asntoowong #inbody #scanner #creatine #glutamine #mapsanabolic #mindpump #gainz #strength #4weekblock #fatmass #skeletalmusclemass #bodyfatpercentage #ifbbphysique #icn #icnqld #inba #anbqld #wbff
Did someone say flex Friday? Officially through pre-phase of #mapsanabolic by @mindpumpmedia , and will he starting the strength component next. I started with pre-phase even though I've been lifting for a while now because I didn't want to overdo it with the sudden increase in activity from triathlon training. "But Ashley," you cry "won't the cardio goblins steal your gains???" And to that I say "...maybe? I don't know. I do know I would rather lift and do cardio then only do cardio, and there's a lot of cardio that needs doing between now and my triathlon!" Besides, everyone knows gains goblins only come out on the full moon. #fit #fitness #workingout #exercise #fitspo #gym #gymlife #lifting #veganswholift #fitnesslifestyle #workoutroutine #active #activity #health #healthy #healthylifestyle #workout #balance #balanced #flexfriday #gains #cardioandlifting #makinggains
A bit ago @tiu_chis_mac challenged us to a no make up #tiufreshface selfie. I don’t wear a ton of make up anyway, but here is my make up free face post workout. I PR’d my back squat (170lbs) and bench press (80lbs) today. That means I’ve added 110lbs to my squat and 50 to my bench! 🏋️‍♀️ @nicoledawn.tiu @smageetiu
the world (very caricatured)⠀ ➖⠀⠀ Follow me ↬ @mapsomez ⠀⠀ Like me 📎 fb.me/mapsome⠀ ⠀⠀ Use #mapsome for a feature ⠀⠀ ➖⠀⠀ Check out my others accounts:⠀⠀ ↬ @animolzzz ⠀⠀ ↬ @memesupz ⠀ ↬ @sublimedez ⠀ ➖⠀ #maps #map #mapstagram #mapsandatlases #mapsja #cartography #mapstothestars #mapsflorida #mapstimenow #geography #art #history #globe #vintagemap #mapsanabolic #mappa #vexillology #sandzja #rusticdecor #vintagefinds #rusticvintage #worldandmaps #mapso #mapsmagazine #mapsperak #mapstudio #osmaps #googlemaps #party
Some back squats from last week as I do @mindpumpmedia MAPS Anabolic workout Phase 1! These vids are sets 2, 3, 5, and 6 of 6 sets at either 145 or 155 pounds. I did his workout pretty late after work so while my body was looser from moving throughout the day, I was pretty exhausted. Mornings are nice to workout to get it done with tons of energy and evenings are nice because my body isn’t stiff and can handle more but my dream situation would be beating able to workout at 10 or 11 am everyday. It would still be done pretty early in the day but allow my body to be a bit more warmed up and I just keep telling myself “one day I can do that everyday” and not just on days off. This is my last week of Phase 1 and I’ll be starting Phase 2 on Monday! 🌿 . . . . . . #lowithoutlimits #losangeles #california #mapsanabolic #maps #mapsmindpump #mindpump #mindpumpmedia #lafitness #strengthtraining #womenwholift #girlswholift #womenworkout #womenwhostrengthtrain #bossgirlbloggers #worklifebalance #backsquats #workoutmotivation #womenwhoworkout #health #healthy #healthylifestyle #fitlifestyle #lifestyle
When it comes to your fitness journey, it’s very important to expose yourself to different types of stimulus. Whether it’s tweaking a certain movement or starting to use some band work, you won’t know what will work best until you try it. Be open to new ideas and do your research people! Never stop learning. Happy Wednesday! _ _ _ 📸: @_andrewnguyen10 _ Bands: @rubberbanditz _ #Fitness #Lifestyle #Nutrition #OFit #OrellanaRadio #Bodybuilding #Alphalete #TryIt #FitFam #WednesdayMotivation #Diet #IIFYM #Macros #PullDay #BackWorkout #BandWork #MindPump #MAPSAnabolic
Happy blurry as all heck hump day! Started phase 2 of #mapsanabolic program today and loving it! High reps all baybay! #mapsanabolic #mindpump #mindpumpmedia @mindpumpmedia #totalbodyworkout
FYI ☝🏻 We’re in the last 5️⃣0️⃣ days of 2018, what’re you doing to wrap it up? I started Phase 2 of MAPS Anabolic, and I’m feeling pretty good sliding into 2019. It’s easy to be excited and destructed with future goals, but it’s important to accomplish he daily tasks in front of me to make sure I’m on the right step going into the new year 😎 #fitness #xxfitness #girlswholift #mindpumpmafia #mapsanabolic #wannabebodybuilder #prepfortheprep #flex #strengthtraining #girlswhoflex #progress #intermittentfasting #iifym #gymmirrorselfie
Went to the gym early to get a free bagel... they ran out 5 minutes before I got there 😭 Not feeling the greatest today, picked up a bit of a cold while traveling this past weekend. But I toughed it out and got to the gym this dreary, cold morning. I'm restarted MAPS Anabolic from @mindpumpmedia and I'm super excited to be back on a program and to see my gains 💪 What type of program/ workout schedule are you running?
Back in the gym for the first time in MONTHS. Hoping to get back in the swing of things, and start living like I’m worth something. #iamworthy #cptsd #recovery #selfcompassion #selfcare #mapsanabolic #mindpumpmedia
What if i told you... ✖️ What if i told you that training full body 2-3x a week is more beneficial than training one muscle group once per week? ✖️ Would you believe me? Would you think less is more? You should! Studies show, and PROVE! Training muscles more frequently is more beneficial than training them hard once a week. ✖️ I’ve been training full body 3x per week and have seen much better results and strength than doing the classic “chest day, leg day, arm day” and ext... routines. ✖️ The secret is to keep the muscle building signal sent to your body more often than just once a week. Every 48 hours is a good amount of time to hit the muscle again. Therefore, training full body every other day is the way to go! I will go more in depth on a separate post! ✖️ So here are some of my highlights from today’s full body. There were other lifts but these are some of the bigger movements i did! ✖️ If you’re interested in seeing some great results message me and we can get you in a similar routine to help improve your body and potential as well! . . #bodybuilding #bodybuilder #fitness #fit #workout #squat #muscle #fitnessmotivation #fitnessmodel #motivation #dedication #benchpress #monday #train #personaltrainer #fitlife #lifestyle #lifestyleblogger #passion #dream #work #vegetarian #vegan #mapsaesthetic #mapsanabolic #mindpump #mapsblack #gym #gymshark #alphalete
Maps Red Phase 3 B. Muffin top deadlift edition. So I got approached by a trainer here today at your all day fitness. He was form checking my supersets of curls and tri-pulldowns. Initially I knew he wanted to sell training but he was clear on not interfering with the current programming #mapsanabolic and looked respectful. Either way great morning and gains were had. T.V. 49,090 #mindpump #mapsanabolic #bodybuilding #fitness #deadlift
It’s called multitasking 🙃 cuddles and love while doing my trigger session 💪🏼 I guess you could call this move lovin and lungin. #mindpump #mindpumpmedia #triggersession #mapsanabolic #garagegym #homegym #furbabies #cuddles #gympups #fitpups #mylittleboy #sosweet #lovehim #helovesbeingheld #loveandlunge #furmama #fitness #fitfam
✖️Transformation✖️ Change won’t happen overnight, but one day you’ll look back and everything will be totally different. . First picture (today) second picture (January). All the hard work and tough times make the struggle worth it when you start to scroll through the past. Looking at yourself from a year ago, or in my case 9-10 months is crazy to see! I believe everyone should take progress pictures! Document where you are now, so one day you can look back and see just how far you’ve come. . If you think you’re confident now, just wait till you dramatically change your body in a positive way, feel how much better your body is, notice the little things, how tasks that used to be difficult are now easy and enjoyable. Whatever you’re working for, whatever goal you set your mind to, just know it’s possible. Hard work pays off if you’re willing to sacrifice for it. . Again, change won’t happen overnight, you won’t get skinny by eating one salad... just like eating a donut won’t make you fat.. working out 1 day a week won’t make you pack on muscle, and skipping 2 days at the gym won’t make you lose muscle. Everything takes time and repetition. Do the small things daily to get the big end result. . Do the work it takes when no one is watching so they can watch when your work pays off. For me, i can’t wait to see what the next few months bring 😈 . . . #transformation #dedication #motivation #inspiration #motivation #throwback #gym #workout #planetfitness #flex #muscle #believe #strength #igfitness #fattofit #weightloss #alphalete #athlete #mindpump #mapsaesthetic #mapsanabolic #black #nike #alphaleteathletics
Why I HATE T-Bar rows ⬇️⬇️⬇️ . I can probably count the number of times I’ve done these type of bent over rows on one hand, in the past 5 years! I avoided these for years because a long long time ago i thought it would be cool to throw on 8 plates or something stupid and when i went for the first rep i separated some stuff in my low back/hip and it put an end to it really quick 😂👌🏼 . But in all truth i don’t hate this lift! I actually love it! It’s an amazing movement to build the back! I absolutely love the angle your lats get targeted and it’s so much different (surprisingly) than using a cable machine to perform the same movement. . The key is to not just pull the weight off the ground. This is what i did when i messed up my back, i pulled more with my back/upper body rather than almost like squatting it to get the weight off the ground! . Try it in your next workout and focus on the movement and mind-muscle connection! . Another great lift everyone should do at least 1-2 times a week is dumbbell bench! Don’t get caught up in strictly all barbell work. Mix up your training with barbells and dumbbells. You’ll have much better stability and you’ll work many more of the smaller muscles in order to control the weight! . All the small things you do to perform a lift better and safer will do nothing more than better you and prevent so many injuries! Take it from me! Do them right and the weight will add up and you’ll be lifting more than having to rehab, which in turn will get you stronger more effectively 😂 . . . #bodybuilding #bodybuilder #fitness #fit #workout #gym #train #personaltrainer #fitlife #passion #dedication #motivation #friday #weekend #vibes #positivevibes #muscle #igfitness #alphalete #mapsaesthetic #mapsanabolic #mindpump #mindpumpmedia #strong #strength
Dressing rooms used to be my enemy, but not today! Fitting into the smallest size jean I’ve ever tried on. Now that’s a reason to celebrate! 💃🏻💁🏻‍♀️☺️⭐️ ————————————————— I’ve changed up my workout routine to working out less, but increased the amount I move throughout the day, making a very conscious effort to get my steps up. I think it’s working! #mindpump #mindpumpmedia #mapsanabolic #smallvictories #itsthejourneynotthedestination #alwaysroomtoimprove #fitness #fitnessvictory #yay #happyfriday #happydance #trusttheprocess
Last workout of #MAPSanabolic phase 2. I’m feeling strong and energized! I PRed (in volume) on deadlift and #dumbbell bench press (in weight! I was able to do a set of 8 with 12kg #dumbbells when I couldn’t even do 1 rep 6 days ago!) @mindpumpmedia
Barbell Goodmornings—why and how do you incorporate them into your workout? •Perform before deadlifts in order to make your hip hinge more efficient. With the load on your back in order to balance and stabilize you have no choice but to hinge and stabilize using the glutes and hamstrings. •Perform after heavy compound movements to isolate and focus on hypertrophy of the hamstrings and glutes. Knowing the purpose of an exercise is important when putting together exercise order to ensure you’ll get optimal results 💪🏼 #fitness #lifestyle #nutrition #personaltrainer #healthy #workout #fitnessmotivation #liftheavy #strengthtraining #coach #progress #hypertrophy #mindpump #muscle #instafit #fitspo #fitmom #momswholift #postpartumfitness #squat #deadlift #transformation #momlife #lift #deadlift #core #prime #goodmorning #mapsanabolic @mindpumpmedia
Spot a point on the map of world. ⠀ —————————————————————⠀ |⠀ |⠀ |⠀ |⠀ |⠀ |⠀ |⠀ |⠀ |⠀ |⠀ —————————————————————⠀ (All credit to owner)⠀ Tags; #Maps #mapstagram #mapstr #mapsanabolic #mapsme #mapse #mapsperformance #mapso #mapstarcise #mapstothestars #mapsychology #mapsperak #mapskills #MapServer #mapsforlifesjourney #history #Vintage #worldmap
When incline bench followed by flat bench has you laying there contemplating life 😵 #mindpump #mindpumpmedia #mapsanabolic #phase3 #bench #allthepressing #ouch #shoulders #hypertrophy #dunzo #fitness #fitfam #girlswholift #stronggirls #liftit #strength
📸The best part is... I’m not even at my best part... But either are you. Stay hungry... Strive for greatness day in and day out!!! You will get back what you put in and keep believing in yourself to get to what you’re working for!!! Never settle for anything less than you deserve. Get better today. . . . #bodybuilding #igfitness #armday #positivevibes #healthylifestyle #fitness #fit #workout #gym #health #bodybuilder #fitlife #dedication #motivation #work #fitnessmotivation #dedicated #dreams #faith #alphalete #alphaleteathletics #cgfitness #mindpumpmedia #aesthetic #mapsanabolic #mapsaesthetic #mapsblack #mindpump #ootd #photooftheday
Maps Red Phase 3A. Double chin sweaty shirt edition. Kept weight light reps high and heart pumpin. I didn’t die and my legs feel like jello. It was a great workout. T.V. 47,585 #mindpump #mapsanabolic #bodybuilding #fitness
Squat checks! Fast work made ky legs feel like jello. On phase 3 on maps red so knocked out this workout in 5 min. I'm #ded . 155x15x3 #mindpump #mapsanabolic #weighlifting #bodybuilding #fitness
No better feeling than lifting first thing in the morning! #teacherswholift #mapsanabolic #putyourselffirst
Achieving new goals one deadlift at a time💀 ✨ Hit a new PR and feeling stronger than ever! I’ve been enjoying going to the gym and it is turning into my happy place. ✨ Hope you had a wonderful Wednesday! . . . . . . . . . . #selflove #selflovejourney #acceptingmyself #workingonmyself #eatclean #trainmean #getlean #curvesaresexy #curvygirlsrock #curvyfit #gettingfit #fitnessjourney #fitfam #beastmode #healthyeating #weightloss #weightlossjourney #stayingaccountableoninstagram #liftheavy #mindpump #liftingweights #mapsanabolic #anytimefitness #progress #gymworkout #nonscaleprogress #wellnesswednesday #personalrecord
It’s been a good few weeks since my back injury. Osteoarthritis sucks. Just when you think you’re getting your body figured out you tip toe over that thin line from moving forward to moving backwards. Had an awesome workout. Maps anabolic phase 3 followed by some battle rope tabatas then a good 15 minute run to build up the gas tank. Can’t wait to get on the mats later... #osteoarthritis #fuckosteoarthritis #mapsanabolic #mindpump #mindpumpmafia #mindpumpmedia #tabata #tabataworkout #hiit #hiitworkout #workout #fitness #humpday #hungry #motivation #motivated #bjj #brazilianjujitsu #brazilianjiujitsu
"One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again." #mindpump #mindpumpmedia #mapsanabolic #phase3 #fitness #fitfam #liftit #liftitgirl #humpday #wednesday #strong #girlswholift #stronggirls #merica #dumbbells #justdoit
175lbs x 3... I’ll take it!! I could prob go heavier but I don’t want to push it. #mapsanabolic is a game changer! @mindpumpmedia
Maps Red Phase 3 C! I’m still uncomfortable with good morning lifts but got to do it. I know the posterior chain is getting worked but I focus too much on the weight rolling onto my neck so .. o well #tuffshit . Everything else felt great . Also got some work in with @highfivehandtherapy and my shoulder feels fantastic. T.V. 46,500 #mindpump #mapsanabolic #bodybuilding #fitness
Good morning checks. I’m still learning how to do this and I think I’m not getting far down enough or setting up properly. I’ve seen videos of people doing a crook stance too. Either way I’ll keep on following the programming. 70x10x3 #mindpump #mapsanabolic #bodybuilding #fitness #goodmornings
I’m so stoked to see my body fat go down even though my body weight went up! It’s small progress but progress none the less!! Huge shout out to @mindpumpmedia and @mindpumpsal @mindpumpadam @mindpumpjustin for creating such amazing work out programs!! I’m currently doing there #mapsanabolic right now and I’m in the happiest place I’ve ever been in my fitness journey. At the moment the only cardio I’m doing is doing my best to get my 10,000 steps in a day. Focusing on weight training only has really helped my mental health as well. I’m more focused on strength then pushing myself to exhaustion. #bodygoals #bodypositive #workout
It may be Monday, but I made it to the gym 💪 #strongwoman #weighttraining #squats #mapsanabolic #fullbodyworkout
Overhand deads 265lbs for 10s, not a fan of how many exercises I had to do today, 2 sets of this 2 sets of that. Starting to miss the Defranco templates. #gym #deadlifts #mapsanabolic #earlymorningworkout #mindpumpmedia #upearlytotrain
The Ugly Side Of Improvement... ▫️ Last time I checked, I could do 225 for 12 reps on bench. That was about a year ago ➡️ Today I could only do 225 for FOUR. ▫️ A year ago I decided to take full control of the chronic pain stemming from my left shoulder. Every time I did a heavy shoulder/chest press, I would get this pain from inflammation in my bicep tendon. I was sick and tired of it. ▫️ After about NINE months of priming before EACH & EVERY workout, that pain is gone. Completely. ▫️ What would you rather have? 1.) 12 reps at 225 with slight pain 2.) 4 reps at 225 pain free ▫️ Feeling great, moving great, ready to make the most of this strength phase! 😈😈😈 ▫️ Clothing: @alphalete - - - - #onlinecoaching #weightlosscoaching #onlinefitnesschallenge #personaltrainerlife #workoutideas #fatlossgoals #onlinetraining #gymaholic #meetmeatthetop #fitnessculturetraining #mapsanabolic #trainsmarter #strengthening #weaknesses #americancouncilonexercise #mindpumpmedia #alphaleteathletics #omahablogger #omahafitness #omahafashion #malebooty #realmenwearpink #chestdaybestday #mensfitness #militarymen #militarytraining #militaryfit #physiqueupdate
The last three of my six sets of dead lifts that I did this Thursday as a part of @mindpumpmedia MAPS Anabolic Foundational day 2 training! Again, I love that phase 1 is less reps per set with the exercises so I can go much heavier. These deadlifts were at 155 pounds and the first three sets were 4 reps at 145 pounds. While I do like having to go to the gym only 2 times a week for the foundational workout because of my work schedule, I def need to change up my eating habits to match. I’ve found myself mindlessly snacking again and now when I turn to the side I have a little roll on my mid-back that I’ve never had before. I’m going to watch what I’m eating a bit more and be more mindful so I don’t gain any weight while I’m not lifting heavy 4-5 times a week like before. And while I’m not a huge fan of running, I want to look into various forms of cardio to sprinkle throughout the week to help with my endurance and get rid of that roll. Also, I’m happy it’s getting chilly at night so I can wear my @gymsharkwomen long sleeve crop top!! 🌿 . . . . . #lowithoutlimits #losangeles #california #mapsanabolic #mapsfitness #fit #fitness #fitlifestyle #bossgirlbloggers #beavisionary #gymshark #gymsharkwomen #gymmotivation #womenwholift #fitwomen #strengthtraining #cardio #deadlifts #health #healthy #healthylifestyle #lululemon
Maps Red Phase 3 B. The pastels edition. Post Halloween candy burn. Got out in 55min and I am dead. Volume up no injuries. Yayer. T.V. 52, 925! #mindpump #mapsanabolic #bodybuilding #fitness #alllighterrythang
Also going to post bar path work. Looks like it takes me a second to get into the groove but overall I’m happy with it. #mindpump #mapsanabolic #deadlift #ironpath
Deadlift checks! Still on that speed work. 205x10x3 #mindpump #mapsanabolic #bodybuilding #fitness #deadlift
Day 2 of my new strength program with #mindpump loving it and the trigger sessions. Getting shit done wherever I may roam! #mapsanabolic #ocrtraining #spartantraining
Finally did it - a quick, meaningful, midday workout on my lunch break. Felt great to break up my day and refocus. However, if you’re planning on going back to work after the gym, always shower or bring dry shampoo 🙄🍍#pineapplehairformetoday . . . . #fitness #xxfitness #strengthtraining #weightlifting #wannabebodybuilder #prepfortheprep #mindpumpmafia #mapsanabolic #intermittentfasting #iifym #fastedworkout #winnerstrain
Happy Halloween everyone! I couldn't let me costume get in the way of me getting my #mapsanabolic #triggersession ! Still gotta get those gains! The body weight squats were a bit difficult in my costume though.... A couple of weeks ago, @squiggles_412 and I started the MAPS Anabolic program, and so far we love it! This program is made by the guys behind the #mindpump podcast. If you haven't listened to the podcast, @mindpumpadam , @mindpumpsal , @mindpumpjustin and @mindpumpdoug are great! Very informative and hilarious! Since I heard about them a few months ago, I have hinge listened to about 350 episodes! Go check out @mindpumpmedia . . . #mindpumpmedia #maps #mapsred #halloween #fatsuit #workout
Just finished phase 1 of #mapsanabolic . Left: about a month after I got my cast off just starting to get the strength back. Right: today after completing phase 1. Can’t wait for phase 2 to start! Thank you @mindpumpsal @mindpumpadam @mindpumpjustin @mindpumpmedia #transformation #fitness #fitnessmotivation #gym #mindpump #progresspic
Happy #transformationtuesday ! The photo on the left was taking in August and the photo on the right was taken today! ✨ Sometimes I get discouraged when I look at the scale, or doubt my progress, but when I think of how far I have come in just 2 months, I’m amazed! ✨ And I can do way more of these than before, but I still hate them😉 ✨ Happy Tuesday! Love seeing all of your transformations💕 . . . . . . . . . . . #selflove #selflovejourney #acceptingmyself #workingonmyself #eatclean #trainmean #getlean #curvesaresexy #curvygirlsrock #curvyfit #gettingfit #fitnessjourney #fitfam #beastmode #healthyeating #weightloss #weightlossjourney #stayingaccountableoninstagram #liftheavy #mindpump #liftingweights #mapsanabolic #anytimefitness #progress #gymworkout #nonscaleprogress
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