always tryna be a btr version 💫
Feedback from the judges was that I should try bikini athlethic next time, be more conditioned (for the athelthic category) and grow my glutes.
I have always been working legs 3x a week maybe on some upper body sessions I would add one isolation glute focused exercise.
With the feedback in mind, I have been doing a new split for a dew weeks now:
◾2x leg day, where I hit all muscle groups, apart from calves, these are already quite athlethic due to sprint HIIT I am doing so no need to beast them more
◾Third day is glute and ham focused, trying to shape them with mid rep range exercises (10-12)
◾I also, try to perform a whole body workout where I will do some of the plyo exercises
◾on an upper body session I may still add isolation exercise, dependant if I am sore or not 🌿
My body recovers really quickly so I can allow for such high intensity but I would recommend for others to start off easy and see how the body responds. The last thing you want is to injure yourself 🌿
It's all trial and error for me so we shall see how it will all pan out. 🌿
My Monday motivation is to beat the package I brought to the stage just over a month ago and place 1st, beacuse you know, I am really competitive😉 and if I am doing something, I want to be the best!😁 .
#mondaymotivation #monday #legday #ukup #bikinicompetition #bikiniprep #fitnessathlete #muscle #fitness #beastmode #gains #thisgirlcan #fitfam #progressnotperfection #fitspo #instafit #bootybuidling #trenerpersonalny #polishgirl #polskadziewczyna #fitfamuk #bikinigirl #strongissexy #bodybuilding #femalebodybuilding #muscle #iifym #womenwithmuscle #tattoos #tattoosandmuscles
Get rid of what no longer serves you...💜
One of the best things I did after recovery was get rid of the clothes that no longer fit me.
It was like a weight was lifted off my shoulders.
I used to be so attached to them - the jeans that I had to buy from the children’s section of the shop because adult sizing would not fit me.
It took recovery for me to realise that this was nothing to aspire to or be proud of. I was punishing myself, regressing myself back to a child’s body. Going backwards, not forwards in life.
No room to grow, flourish and be happy.
Some of the clothes were sentimental but I focused my sentiments towards building more memories, laughter, experiences - not to small clothes that confined me.
I encourage you, when you are ready, let it ALL go...
-and watch while everything else you felt you lost will slowly come back.💜🙏🏻
#recoveryispossible #letitgo #nevergiveup
Allow your passion to become your purpose, and it will one day become your profession. Helping others is my fuel that drives me to keep doing what I’m doing. -
What tools can you use in order to achieve their goals and aspirations? Being a personal trainer, group fitness coach, lowkey writer, and creating content allows my ability to share knowledge and positivity to help motivate others to become the best version of themselves. The way you can help others look and more importantly feel better, gives you more value and greater self worth than anything. It gives you purpose and continues to keep the passion alive.
Being a strong female, I am able to use attributes to spread positive messages to women to be nothing but their best self. Surrounding yourself in fitness and in the right mindset can make anything happen. 😊💪🏽
Don’t disrespect the process. Post workout sauna therapy to help relieve muscle aches, soreness and drop extra water weight. Recover better so you can perform better . 💪🏾💯
The best is yet to come 👊🏻🔥.
Einen super Start in die Woche Sportsfreunde 🙌🏻. Guten Morgen aus London, gleich geht’s ab an den Flughafen und zurück nach Stuttgart, wo unter anderem schon der Legday auf mich wartet 😅. Außerdem stehen heute wieder einige Coachings an und ich habe mal wieder ein paar freie Coaching Plätze, falls jemand von euch mit meiner Hilfe durchstarten möchte 🔥‼️ Mein Wochenende war super intensiv und das Football Spiel war ein mega Erlebnis! Falls ihr es noch nicht gesehen habt findet ihr einen Einblick davon in meiner Story 👊🏻. Ich wünsche euch einen erfolgreichen Montag meine Lieben ✌🏻.
Du willst erfolgreich abnehmen oder gezielt aufbauen?? Lass dich von mir coachen und erhalte einen individuellen Trainings- Ernährungsplan. Schreib mir dafür einfach eine Nachricht oder schau auf www.dreamteamfitness.de vorbei. 🙌🏻 Mit dem Code "julius10" gibt's außerdem 10% Rabatt auf alle Coachings, Pläne und EBooks! 😀
The follow up shoulder workout following the banded activation series I posted earlier.
Put together this nasty little superset to smash the traps and shoulders. The tall kneeling oly lift idea was inspired by @dr.joelseedman_ahp
while doing some insta lurking awhile back. The position puts most of the demand on the upper body.
1) Tall kneeling snatch × 3-5
2) Tall kneeling clean+press x 3-5
3) Tall kneeling high pull x3-5
I time it to make one set last 60 seconds and then take a 60 second rest so I can easily keep track of my time, form, and rhythm. I go for 5-10 sets depending on what my goals are at the time.
Avoid excessively extending your spine on this one. Glutes tight, pelvis tucked, core engaged, ribs down. Sidenote: Requires quite a lot of mobility / control for the shoulders. Check my previous post series on banded activations for the shoulder to prep for these difficult and somewhat technically complex exercises. #kfitpro
It’s Monday - cardio and core day and feeling good in your skin day!
Off to Thailand tomorrow and end of my six weeks challenge to myself to be bikini ready and happy to say I did it, not stopping now though - its only the beginning.
Now time for some pool side relaxing 🌴🌴
Wenn ich nicht weiter weiß, sing ich das Lied für dich
Wenn ich nicht weiter weiß, frag ich dich, hörst du mich?
Dann fang meine Tränen auf und schließ meine Augen
Ich kann deinen Atem spüren, du musst an mich glauben
Du bist ein Teil von mir
Du bist das Feuer in mir
How to complete TRX Pistol Squats
- Lift 1 leg nice & high
- Shoulders & chest up (neutral spine)
- Sit down on front leg
- Keep leg high throughout
Pistol squats are great for:
✅ Unilateral strength
✅ Improves strength when jumping
✅ Flexibility of the hamstrings, hip, knee & ankle joints
✅ Stability of the stabilising muscles which can help support back pain
All of these benefits are essential for everyone, including athletes who want to take their game to the next level. Imagine being able to have the balance and control through a game which will prevent injuries from happening 👍🏽
Pistol squats have been great for my ankle rehabilitation to get me back into Netball quicker 🤗
My go to snack.
Dont neglect your micro-nutrients people.
Variety of Fruits, vegetables, and tubers are the best sources of micro-nutrients.
Whole-wheat bread not only has the macros(carbs,fat,protein) but is also rich in minerals like selenium,calcium,iron,phosphorus,potassium,manganese etc, and is rich in B vitamins, except B12, and also contains vitamin E and K which are fat soluble vitamins. White bread DOES NOT have any of the fat soluble vitamins i.e A,D,E and K.
Clean snacks dont leave you guilty or worried about extra-calories, artificial sugars, on the other hand improves body function and metabolism 👍.
#micronutrients #nutrition #tips #nutritiontips #macronutrients #wholefoodplantbased #fruits #wholewheat #vitamins #minerals #metabolism #health #nutrition #lifestyle #overallhealth #natty #veganathlete #fitnessathlete #fitlife #fitnesslifestyle #fitnesskenya
Currykyckling, ris, broccoli och haricot verts. Enkelt, gott och nyttigt! 😍💛💚
When it stays on the fairway 😂
⚠️This weekend I realized that I really should go back to yoga because bodybuilding without a strong flexibility program is killing my swing