586,912 posts

Dua putaran cukuplah. Karena menurut Rasullullah sesuatu yang berlebih-lebihan tidaklah baik.. Jangan kasih kendor.. #turnbackchubby #lifetorun #healthylifestyle #keepclean #borntorun #gogreen 💚#holiday #sundayrunday #indonesia #instarunner #instagram
#sundayrunday 🏃🏼‍♂️💦
Beautiful Sunday morning - perfect for a run! We are at Albert Park Lake and Princes Park today for our #sundayrun #melbournefrontrunners #sundayrunday #gayrunning #melbourne #gay #instagay #wintersun
Heading to college/university in September and want to be in your best shape when you start? Join me and a group of amazing people who are ready to start their health and fitness journey. It’s not always easy to make the decision to just do it, but since I made that decision I’ve truly been feeling amazing. I’ve been less tired and noticed significant improvements in my mental health. Ready to be the best #girlboss you can be!? DM me for details! . . . . . #Fitspo #Fitfam #GirlsWhoLift #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #Fitnessfriday #Flexfriday #Sundayrunday #Instarunners #Gym #Movenourishbelieve #Squats #Fitspo #Fitfam #GirlsWhoLift #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #Fitnessfriday #Flexfriday #Sundayrunday #Instarunners #Gym #Movenourishbelieve #Squats #Digdeeper
Finally back at the gym after a 3 week hiatus. I was away on holiday so didn’t gym at all! Did do some exercise though -classic walking around exploring, that kind of thing. 🤙🏼🤙🏼 - - - - - - - - - - - - - #Fitness #weightlossjourney #FitspoFitfam #GirlsWhoLift #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #Fitnessfriday #Flexfriday #weightloss #Sundayrunday #Instarunners #Gym #Movenourishbelieve #Squats
If the path be beautiful, let us not ask where it leads 😘👌🏻 Have a wonderful evening beautiful people
Working toward the best version of myself. 🙏💪
Jogged 15km from Bargara to Burnett Heads and back in preparation for cane to coral, was a great morning run looking out over the ocean. #sundayrunday #running #feelingpumped #readytogo
what a beautiful morning to wreck with a dumb idea! #sundayrunday #gottapayforyesterdaysbeers
#20180722 누구인가? 누가 일찍일어나는 새가 먹이를 먹는다고 하였는가? 마구니가 끼었구나 일찍일어나는 새는 일찍덥다 #nrc #nikerun #nikerunning #nikerunclub #sundayrunday #sundayrun #runstagram #run #running #기부런 #나눔런 #혼자해보는기부런 #운동 #다이어트 #내가뛰면누군가에게힘이된다 #쪼랩러너 #초보러너 #달리기 #러닝 #김궁예
Good job on your first race, Tracytoo ❤ #hokaoneone #Tracer2 #SundayRunday
Pre-dawn harbour jaunt 🏃🌅
Sunday morning bliss #sundayfunday #sundayrunday #9km ✔️ #run #zen
Starting off the day with all the motivation in the world. 💪💪💪
#perky 😘
A great day running with @nycustompt and @harlemrun. Long Run number 3 is done! #CustomBlueprint #MarathonTraining 🏃🏽‍♂️💪🏼🔥💪🏼🔥
I know I should stop 🛑 but how can you when find stylish kicks like these @nike @stylerunner 🏃‍♀️ . . . . #sundayrunday #nike #sotd #running #health #fitness #style #energy #streetstyleluxe #inspo
A little dose of winter beach magic to start the day ✨🌊🏃🏼‍♀️🏃‍♂️
Sunday runday ✔ tried a different route today, and found I was so distracted by different surroundings I barely noticed the time fly by! Start a new training program tomorrow with @testinglimitscoaching and cannot wait to see what I can achieve in 12 weeks time in Melbourne #sundayrunday #earlybirdgetstheworm #lovesundayruns #running
Smiling to hide the fact that I’m freezing my butt off!!!! 😂❄️ #jetty2jetty #sundayrunday
A$AP FERG tonight @ work. If you’re coming, as always, say hi to your meatball 🤷🏽‍♀️ I’m really good at opening beers so
Waking up at 4am to hike to the St. Barbara chapple and watch at 650meters over Riva del Garda the sunrise and skipping the rope as usual...
Cleanse 🍃
Sweat in the morning, glow in the evening👑
💥CORE CRUNCCHH💥 Hey loves here’s a quick little core circuit that can be done anywhere at any possible time! No equipment? No problem! Give this one a gooo🔥 ———————————————— 3 sets of the entire routine, each exercise done for 1 minute💦
Thighs save lives👏🏼
Taking a break and enjoying myself because I deserve it🍷
Posting this because I’ve been shooting for 205 since the beginning and I got it for 2 today, sorry if I seem like a tool😬✌🏽
A question I been getting lately is about tempo and weight while performing an exercise. Slow and controlled movements is the answer! You really want to work on a mind to muscle connection, so take the time while doing workouts to focus on what muscles are being used and this way you will also create tension leading towards a better workout. All my videos are sped up and I use a very light weight for demonstration purposes so even people who can’t lift too much don’t feel excluded!
💥KETTLEBELL WORK💥 Gyms can get super busy sometimes or don’t have enough time to workout🤷🏻‍♀️ Kettlebell only legs🔥 💦Single Leg RDL 💦Kettlebell Swings 💦RDL
💥HIIT WORKOUT💥 HIIT workouts are great when you’re looking to burn a little fat or get shredded while cutting💦 Try this little circuit whether you’re short on time or stuck at home, this workout can be done anywhere! ———————————————— 🔥1 minute per exercise, and 3 sets back to back! Not enough for you? Try adding some resistance bands or weight!🔥
💥SWITCHING IT UP💥 So after thinking about it so much I decided to finally start a mini cut🏃🏽‍♀️Semi excited to see myself get toned but pretty bummed for some of the gains I’ll probably end up losing and not being able to eat everything in sight🤷🏻‍♀️
💥REALITY CHECK💥 I wish it were easy to say that’s how I always look and that I don’t have to try too hard. However the truth behind this one selfie is that it took dozens of tries and different angles (no I do not use photoshop) for me to be somewhat satisfied.I struggle with self-esteem issues every single day because I don’t see myself the way I want to. I scroll through Instagram looking at people I wished I looked like and constantly compare to the point I breakdown. It has taken over me trying to pick an outfit for school or even go shopping because I still don’t feel good enough. I have people who tell me otherwise everyday but by the end of the day I’m back to wanting to hide myself. ———————————————— I started this account not only because fitness is something I am passionate about but because I wanted to somehow break open a little and learn to accept who I am. To watch myself improve and become more confident. Before every post I will rethink it a thousand times and say “hey my leg looks funny here” “I look lanky there” etc. This isn’t a post about sympathy or anything like that, it’s just something I felt I needed to get off my chest and let anyone else know who may feel like this that it’s okay, you’re not alone.
So it’s that time of the year when school is wrapping up and AGH IM GRADUATING?!😥So things get super busy and that can cause some slip ups such as stress eating, loss of workouts etc, etc. But hey it’s normal and it happens to everyone🤷🏻‍♀️ In a perfect world we would have time for everything we wanted to do☀️ But it’s okay because there’s always times when you gotta put your brakes on hold to slow down, and once you’re ready start back up again!✊🏼
Here’s a little #throwbackthursday featuring my transformation! First picture on the left is 2016, to now 2018. 2 years in between these pictures, to get where I am today. It takes a lot of hard work, consistency, and patience to see results. There were many times between these years that I stopped working out at all, or had no idea what eating habits were. The first picture I was just starting with not a clue on what to do. However even when you feel like giving up sometimes all you need is a little push to get you back up there☀️🏋🏻‍♂️
💥HOME LEG WORKOUT💥 ———————————————— No time for the gym is no problem! It’s super easy to get a pump in the comfort of your home with this workout. Very minimal equipment required or none at all💦 ———————————————— 🔥Donkey Kick 12x3 🔥Glute Bridge 15x3 🔥Hydrants 12x3 🔥Side Shuffles 20x3 🔥Jump Squats 12x3 🔥Knees to Squat 10x3
💥WORKING OUT BUT NOT SEEING PROGRESS💥 ———————————————— ✅EATING HABITS! Are you eating to reach your goals? Remember to gain mass you must be eating in a calorie surplus, and to lose you must eat in a calorie deficit. However it’s still important to note that the food you are eating is still nutritious and full of macros needed to reach your goals! ———————————————— ✅MIND TO MUSCLE CONNECTION! Proper training is essential in reaching goals, and it’s so important to thoroughly go through exercises to get the most effective results. Bursts of reps can only work so little and in doing this you can potentially cause damage. Slow down your tempo and try focusing on your body and what muscles are being worked during the exercise. Changing up tempos will shock your muscles and deliver a challenge! ———————————————— ✅REST! Everyone wants to see quick results but it is a long process that takes time! Over working your body will do harm than good, so try setting up a schedule when every part gets worked out evenly with 24-48 hours in between for muscles to recover. A lot of muscle is gained during your rest time, so it is ESSENTIAL TO GET YOUR SLEEP! ———————————————— ✅PATIENCE AND CONSISTENCY! Transformations do not occur over night! It takes time, patience and consistency for real changes to happen. Some body’s adapt faster than others and that’s just how it is but it’s so important to not give up even in the worst of times. Some of the greatest looking people out there took 3 years to get where they are at so don’t bring yourself down and TRUST THE PROCESS!
💥LEG DAY💥 ———————————————— These 4 exercises are my absolute MUST HAVES for leg day! You don’t need fancy workouts to see amazing results🏋🏻‍♀️ Traditional HEAVY squats, lunges, deadlifts and hip thrusts can go very far with some CONSISTENCY and PROGRESSIVE OVERLOAD 🔑 ———————————————— 🔥Squat 10x3 🔥Deadlift 10x3 🔥Lunges 10x3 🔥Hip Thrusts 10x3
💥GLUTE ACTIVATION💥 ———————————————- If you’re trying to do a booty focused workout then ACTIVATING YOUR GLUTES IS A MUST! Your peach needs to wake up and prepare itself for the workout you’re about to kill💦 I’ve heard many girls talk about seeing no progress, and that’s because when you workout your legs other muscles may start to take over. Most people are QUAD DOMINANT, so when doing compound exercises like squats it’s really easy for your quads to take over rather than your glutes! WAKE UP DA BOOTY TO GROW DA BOOTY🍑 ———————————————— 🔥Side kicks 20x3 (each leg) 🔥Squat shuffle 20x3 🔥Squat jumps 15x3
💥My Fitness Story💥 2015-2016 ———————————————— I just started getting into fitness and really had no clue as to what I was doing. I would visit my high school weight room and FELT SO INTIMATED I DID ONLY CORE AND CARDIO WORKOUTS! I had no idea of what foods I should be eating, how to train, absolutely 0 KNOWLEDGE on anything. I was never consistent and neglected every single part of my body except for my core. I got nowhere with my training and started to get frustrated. ———————————————— Present ———————————————— I now train 7 days a week. Sunday-Friday consisting of weight training a 2 day split and Saturday’s for a full body workout of swimming. Doing workouts I enjoy motivates me to keep moving on forward! My diet consists of high carbs and protein, consuming 2000-2300 calories (calorie surplus). I always change up my training between light and heavy weights and include different activities like swimming, volleyball, etc. I’ve transformed not just physically but mentally too. I’m so happy with the changes I’ve made and I couldn’t be more happier.
💥UPPER BODY💥 Hey guys! Coming at your Friday with a DUMBBELL ONLY upper body workout🏋🏻‍♀️Dumbbells are super great to work with especially when you’re running short on time or you’re in a packed gym❗️ ______________________________________ 🔥Dumbbell front raise 12x3 🔥Dumbbell side lateral raise 12x3 🔥Shoulder press 12x3 🔥Tricep extension 12x3 🔥Curls 12x3
💥LETS TALK CALORIES💥 Whether you’re trying to gain, lose, or maintain your weight everyone should have a general idea to fit their needs! 🥦🍊🍎🍉______________________________________ TO GAIN WEIGHT- If you’re trying to put on weight or bulk up you’ll be looking towards eating in a CALORIE SURPLUS. This can be done be adding 200-500 calories to your regular diet, depending on how active you are. The goal is to eat more than you burn, so all the calories aren’t going be gone!🏋🏻‍♀️ ______________________________________ TO LOSE WEIGHT- Losing weight is the complete opposite of a calorie surplus, so this means you’ll be eating in a CALORIE DEFICIT. In a calorie deficit you’ll be looking to decrease your calories by 200-500 once again depending on your physical activity🏃🏽‍♀️ ______________________________________ TO MAINTAIN- Easiest way to calculate your maintenance calories is by taking your weight (lbs) and multiplying it first by 14 and then by 17✏️ 📖Ex. I weigh 127, first 127x14=1778 calories, then 127x17=2159. From this I know my maintenance calories are between 1778-2159📖 This will give you a range of what your maintenance calories should be, and from there either add or subtract calories depending on your goals!🏆
💥CORE💥 Today we are working those abs with a QUICK and EFFECTIVE workout🔥 These are some of my favorite exercises to put my core to work! Try them out 💦1 minute per exercise, 3 sets💦 Note: Exercise 4, hold weight for 5-10 seconds per side. To increase intensity hold for longer, or increase weight
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