MONDAY MOTIVATION! 💪🏻 .
Never turn down a good opportunity! Don't be afraid, dive into the challenge and face it head on instead! We're nothing without a challenge and opportunities don't come around every day. You have to grab it and roll with it! You've got nothing to lose.🙌🏻 💯
THE END OF THE SCHOOL YEAR ENERGY IS UNREAL FAM! I haven’t been this jazzed since....maybe #squatober
? Got up dark and ungodly early to lift some weights and get PUMPED for the last Monday of the year.
Been spending a lot of time with my new best friend this week 😅 She rarely leaves my side - day or night #24weekspregnant
Spring flowers and morning runs. Can’t beat it 🙌
Pretty in Pink? Maybe not
Reunited met prachtige Laura 😍 @laumoensj
❤️ en shredded Gerben 🙏 @gerbenmaes
😎 voor een awesome middag 🔥 vorig weekend stonden ze al op het podium en met 4 bekers op zak staan ze er over 2 weken weer 💥 thanks guys jullie waren amaziiiing 😚
WEEK 3 LET’S HIIT IT!!! 🥊 🥊
Time for some seriously sweaty fun! Epic burn and epic way to release any pent up emotions too. This class is always a HIT! Way to feel EMPOWERED 💯🔥🙌🏾 Go girls!
Avoiding the midday sun in an attempt not to turn into a complete lobster. 🦞😂 Impressed with the hotel gym! 👌
Marvel Cinematic Universe Exercise Series
Day 11 of 22
Iron Man 3
Iron Man is a little stiff so we need to oil up that tin man. You think I'm going to show you a static stretch?! No no, nay nay. That stuff doesn't work so well. Muscle tightness is a symptom of dysfunction, usually an overdominant synergist (muscle with less work capacity that performs a similar function) or a weak antagonist (opposing muscle). Someone's shoulder hurting is more common than Tony Stark making a snarky comment. Band pullaparts are an easy and convenient exercise to do. It can be done as a daily "flossing" type exercise where you can accumulate a bunch of volume and isn't taxing, but has a lot of bang for your buck.
These get commonly massacred, like The Mad Titan eliminating half of a civilization. There's quite a bit of technique involved. Done most frequently standing, you can do these either in a tall kneeling position, but the best position is lying on a foam roller like in the video. The advantage of being on the foam roller versus a bench is you can actually feel your shoulder blades wrap around the round surface giving you some biofeedback. Commonly done in an overhand grip (which is not as beneficial because we already have tons of strength in internal rotation), a better option is to use an underhand grip to build some much needed strength in your external rotators. Make sure your rib cage doesn't pop up because typically lumbar extension is accompanied by lat activity, which is counterproductive because the intended muscles to be used are the rhomboids and rear delts. The band should come across the top of the chest, not the bottom or you're definitely on your way to lat hell. Do 4 sets of 25 per day if your shoulder hates you as much as Hulk hates stairs.
#marvelcomics #ironman #core #coretraining #fitstagram #instafit #igfitness #crossfit #baseballtraining #bodybuilding #workout #girlswholift #girlsthatlift #fitchicks #glutes #strength #weightloss #booty #bootytraining #powerlifting #athletics #stretching #mobility #hips #hockey #hockeytraining #wod #gym #gymtime #plyometrics
🔥My First Bikini Show🔥
Oh my God what a day! Absolutely unreal line up, I was a brave girl getting on a PCA stage @pca_irishopen
yesterday as a newbie but I'm so happy and proud that I did! I can safely say I'm hooked and cant wait to compete again and come back next year! One of the best federations to learn from and I got lovely feedback from the judges which made it so much better!
Big thank you to my coach @matthewmcmahonfitness
for getting me ready for the big day! You've been fantastic throughout the whole process!
Thank you to @deangracey
for being my biggest fan seeing your big smile in the crowd put me as ease! Also for putting up with my hangry moods and motivating me throughout prep ❤😂
Big thank you to @treatmentsbychris
for my tan! Definitely my go to for future competitions! 💫
Lastly thank you to everyone who sent me kind messages of support it really means alot and to my lovely friends who made the journey down to watch my first time on stage making it so much more enjoyable! 💜💜💜💜
When you have the whole gym to yourself #24houraccess
Nothing motivational here, just put the work in that you want to achieve. It won’t do it on its own...Either do it or don’t do it, but if you don’t, you can’t complain about not achieving the results you want. Here’s a back workout if you so choose to do it 💪🏼💜
- Underhand Cable Rows 15 SS Low bar pull ups 5 under hand grip, 5 over hand grip xs 5 sets (if too difficult to keep legs elevated then keep feet on the ground with knees bent)
- Wide grip pulldowns 15, 12, 10 SS straight arm Rope Pulldowns 15 xs 3
- Close grip rows 12, 10, 8 SS Close grip pulldowns 12, 10, 8 xs 3
- DB One Arm Rows 12, 10, 8, 6
- Single Arm Cable Pull Down 12-15 xs 3
- Back Extensions 10 weight / 10 without SS Extension twists 10 each side xs 3
#Trainlikeagirl #FitnessWomen #FitnessGirls #FitGirl #GirlsWhoLift #FitnessGirl #ChicksWhoLift #GirlGains #chickswholift #girlsthatlift #girlsthatliftheavy #GirlsThatLift #murves #musclesandcurves #girlgains #Stronggirls #strongoverskinny #Girlsthatliftheavy #strongissexy #fitchick #fitchicks #muscleissexy #Strongandsexy #Strongchicks #shelifts #livelovelift #Chickswithmuscle #womenthatlift #girlswithmuscle
Min stævne debut til AASK Open i lørdags var en kæmpe succes! 😍 det blev til en total på 275 kg (15 kg PR) og endda en bronzemedalje 🥉 (vi var så også kun 4 i min klasse 😅🤷🏼♀️) Lavede serierne:
Squat: 95, 100, 105 (omstødt og underkendt på dybde)
Bænk: 52,5, 55, 57,5 (husker ikke hvem der har videoen, men den kom alligevel ikke op 😜)
Dødløft: 110, 115, 120
Tak til @aalborg.styrke
og deres dygtige spotterteam for et fantastisk godt stævne. Tak til mine klubkammerater fra @hvidovre.styrkeloeft.forening
og alle andre tilskuere for hep og opbakning (også til træning) ❤️ og den største tak til @anabolee
for at have skruet en god plan sammen og hjælpe mig med at holde styr på mit hoved når nervøsiteten stikker helt af. Også tak til jer der fulgte med hjemmefra 😘❤️ næste gang er jeg helt sikkert mere klar på at dem der gerne ville, kan være fysisk til stede også 🙃💕🙏🏼
Today is a GOOD day
Lots of friendly faces down at open gym this morning / a great session with the beautiful @nina_s_ross_
/ winning a @grenadeofficial
competition courtesy of @little.niks
Happy weekend people!
Be the hardest worker in the room!
I always strive to be, even when i'm feeling uncomfortable.. NO whining or complaining!
Just put in the work. That's what gets you respect, and that's what gets you to your goal the best way possible.
Here's one for all of you that wanted me to smile more.😂 .
In order to learn from our mistakes we have to accept them, embrace them, and move past them.
I'm excited to get back into the gym tomorrow! Who's with me?! .
Smashing a leg workout tomorrow.. as my legs finally feel like they're on the mend after that kickboxing class!😅 They have been sore for 4 days straight.. I will keep it into my routine every Wednesday, to learn how to control my breathing, for emotion regulation and as new fun way of doing cardio.. So many plus sides, it's worth the pain! .
I LOVE to challenge myself and this is the perfect challenge to push myself out of the comfort zone! We should all do that from time to time, makes us so strong! 👌🏻 .
Can't wait to finally hit my legs properly again.🔥 Let kill it this Monday! Who's killing a Monday workout with me tomorrow?! 💯
We are creatures of habit. Once we start doing something it's very easy to slip into the same routine for months. In the gym it's important to switch up your exercises from time to time though. .
Not just because it will get boring if you do the same thing every day, but because your body will get used to what you're doing and muscle development won't be optimal. .
Keep challenging yourself with new exercises every once in a while.. it's a fun challenge for yourself, it keeps things interesting, and you will introduce your muscles to new movements.👌🏻 Need inspiration for a certain muscle group? Just ask! 👇🏻