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Fitness | Health | Gains

Providing you with daily Fitness Tutorials ๐Ÿ’ช Content Curated by Professionals - EST. 2017

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TRANSFORMATION DAY COMING IN HOT๐Ÿ”ฅโฌ‡ โ € These photos are TWO YEARS apart. May 2016๐Ÿ‘‰๐Ÿผ May 2018 โ € ๐Ÿ‘ˆLeft: Weight was about 132-133 lbs. This was the first photo I sent in for Katy Hearnโ€™s Spring 2016 Challenge. I had NO clue how to count macros, I was just starting to get to know weights/lifting, I had no workout regimen really. โ € ๐Ÿ‘‰Right: Weight is about 126-127 lbs. Iโ€™m 2.5 weeks out from my second show ever. Counting macros is second nature to me now, I love weights/training, and I have a workout regimen that I follow & I understand when/how to switch things up when needed. โ € I chose to participate in that Spring challenge 2 years ago mainly because I wanted to see how far I could push myself mentally/physically and I wanted to learn. Doing that challenge is what really made me fall in love with the process of training & seeing how lifting can mentally/physically transform you. โ € Iโ€™ve come a long way but I know there is still so much more room to improve & that excites me so much. Improvement is my motivation. Change takes time, consistency, and hard work. There are no words to describe the feeling of seeing and feeling your own hard work paying off & being able to say: I DID THAT๐Ÿ˜ˆ๐Ÿ‘Š๐Ÿผ โ € Follow us (@gains ) for the best daily workout tips โœ… โ € ๐Ÿ“ธ All credits to respective owner(s) // @caitlyn_block Tag someone who should see this! ๐Ÿ‘‡
Improve your Deadlift posture with these quick tips ๐Ÿ‹โฌ‡ โ € "Anytime we coach a deadlift to someone for the first time, their natural inclination is to round their backs in order to get into position. It makes sense - itโ€™s the easiest path to take. However, for the long term health of your spine, we recommend utilising a hip hinge in order to distribute that stress to your legs and hips instead of just on your back. โ € Our first approach when this happens is to just cue a better position. However, for someone whoโ€™s never deadlifted before it can be quite confusing to perform a hip hinge. Enter the โ€œkettlebell behind the back hip hingeโ€! To perform this exercise: 1๏ธโƒฃStand with your feet about shoulder width apart with your feet slightly flared and with a kettlebell behind your back 2๏ธโƒฃPull your shoulder blades back and maintain that position while you shift your weight back 3๏ธโƒฃPush your hips back and knees out to the sides, and allow your torso to come down towards the floor to counterbalance this posterior weight shift 4๏ธโƒฃRemember to keep your shoulders pulled back and chest up in order to maintain optimal posture โ € You can really use your arms as leverage against the kettlebell in order to establish a strong back position while hinging. We hope this drill helps out your next set of deadlifts! Until next time, Peace, Love, and Muscles!" โœŒ๏ธ๐Ÿ’™๐Ÿ’ช โ € Follow us (@gains ) for the best daily workout tips โœ… โ € ๐Ÿ“ธ All credits to respective owner(s) // @laurenpak22 @achievefitnessboston Tag someone who should see this! ๐Ÿ‘‡
Cute couple! ๐Ÿ’ชโค Goals? โ € Follow us (@gains ) for the best daily workout tips โœ… โ € ๐Ÿ“ธ All credits to respective owner(s) // @the_natural_transformer @_stefitness Tag someone who should see this! ๐Ÿ‘‡
On the days I feel like giving up I look back for motivation & all of a sudden that fire in me re-ignites ๐Ÿ”ฅ๐Ÿ‘Š๐Ÿผ Don't EVER go backwards! โ € If it CHALLENGES you, TESTS you & PUSHES you DAILY...not only physically but mentally Then itโ€™s HELPING you become more of what youโ€™re MEANT TO BE ๐Ÿ˜Œ๐Ÿ‘Œ๐Ÿผ โ € We can either spend time making ourselves miserable or spend time making ourselves STRONG, the amount of input/effort is the same ๐Ÿง  โ € My personal journey has taken just over two years, Iโ€™ve had good days & bad days, Iโ€™ve felt on cloud nine & hit rock bottom, Iโ€™ve laughed throughout & cried a lot, Iโ€™ve pushed my body beyond my comfort zone, Iโ€™ve under-eaten, over-eaten, over trained & had days where I donโ€™t feel like training at all. Iโ€™ve taken huge steps forward then afew steps back, Iโ€™ve moaned & bitched in the gym when I cba lifting that weight or pushing that last rep out. Iโ€™ve literally put blood sweat and tears into this. Thereโ€™s not a day where I donโ€™t mentally question if Iโ€™m even GOOD ENOUGH?! but I persist & will continue to persist as Iโ€™m addicted to seeing where Iโ€™ll end up ๐Ÿ‘€ โ € My whole outlook on what I thought looking โ€˜healthyโ€™ was has changed massively over time. Clearly I wanted to look skinny at the start, I put all my effort into cardio/not eating carbs/missing meals/ obsessing over the number on the scales and all that crap ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ I took a picture one day and HATED my appearance just as much as I did when I was fat ๐Ÿ˜” โ € Thatโ€™s when I took a different turn ๐Ÿง I researched intermittent fasting & began weight training. Eating MORE but in a controlled way & training SMART ๐Ÿคฏ โ € Admittedly my stomach is bigger than when I was at my lightest BUT the difference in my leg/glute & waist development is still crazy to me ๐Ÿ˜† โ € Start weight: 83kg, Middle weight: 55kg & Current weight: 62.8kg โ € EMBRACE THE PACE OF YOUR OWN JOURNEY ๐Ÿ“ˆ โ € Follow us (@gains ) for the best daily workout tips โœ… โ € ๐Ÿ“ธ All credits to respective owner(s) // @lisab.88 Tag someone who should see this! ๐Ÿ‘‡
Beautiful family ๐Ÿ˜โค Give those pictures a name โค๐Ÿ˜ Tag your friends ๐Ÿ‘ฅ โ € Follow us (@gains ) for the best daily workout tips โœ… โ € ๐Ÿ“ธ All credits to respective owner(s) // @joannajohanssonx Tag someone who should see this! ๐Ÿ‘‡
Motivation!!! We all need a little bit ๐Ÿค™๐Ÿฝ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝโฌ‡ โ € Looking to build muscle and curves that you weren't naturally graced with? Have a problem with eating food as you're scared to gain too much weight? Worried that eating carbs will make you fat? These are all common problems women face ๐Ÿ™ˆ Social media, films, advertising etc all is soooo dangerous for women, causing them to have eating disorders, obsessive eating habits etc. On the left, I was OBSESSED with being as skinny as I could be... I would do endless cardio, eat barely anything and as a result I was unhappy, always feeling faint, moody, spotty. I didnโ€™t realise how obsessed I had become until friends and family started to get so worried about me and I started educating myself. I am now fit, strong, eating so much more food, enjoying weekends out with my boyfriend (dinner and drinks pretty much every weekend) weekly drinks with my friends etc. Being healthy happy and strong is so important!๏ธ โ € Follow us (@gains ) for the best daily workout tips โœ… โ € ๐Ÿ“ธ All credits to respective owner(s) // @courtneydblack Tag someone who should see this! ๐Ÿ‘‡
The glute workout you've been looking for ๐Ÿ’ช โ € Follow us (@gains ) for the best daily workout tips ๐Ÿ’ช โ € Tag a friend who'd find this helpful ๐Ÿ‘‡
Pink or Blue? ๐Ÿ’–๐Ÿ’™ Smoothie Cups โœจ๏ธ โ € Follow us (@gains ) for the best daily workout tips โœ… โ € ๐Ÿ“ธ All credits to respective owner(s) // @naturally.jo Tag someone who should see this! ๐Ÿ‘‡
SWIPE ๐Ÿ‘‰๐Ÿป 10 minutes a day Butt workout ๐Ÿ‘๐Ÿ‹ Will you do these exercises? ๐Ÿ’ช๐Ÿป โ € Follow us (@gains ) for the best daily workout tips โœ… โ € ๐Ÿ“ธ All credits to respective owner(s) // @brightgram Tag someone who should see this! ๐Ÿ‘‡
Adorable โค๐Ÿ’ช๐Ÿ‘Œ โ € Follow us (@gains ) for the best daily workout tips ๐Ÿ’ช โ € ๐Ÿ“ธ All credits to respective owner(s) // Email Tag someone who should see this! ๐Ÿ‘‡
Amazing Strenght and flexibility! ๐Ÿ˜๐Ÿ’ชThe "Levelled Back Walkover w/ running legs." Can you do this? If so, tag a friend that could use a #Challenge ! โ € Follow us (@gains ) for the best daily workout tips ๐Ÿ’ช โ € ๐Ÿ“ธ All credits to respective owner(s) // @bo_xox Tag someone who should see this! ๐Ÿ‘‡
Simply incredible progress in only 150 days! ๐Ÿ‘Œ๐Ÿ’ฅ โ € Champions don't just have physical skills and strength; they also have mental strength and the proper mental attitude. Confidence, not cockiness facilitates the road to glory. Believe in yourself, and what your body is capable of. Stand strong in the face of adversity and less than satisfying circumstances. Like a soldier on the eve of battle visualize victory and prepare yourself to take it. The only person holding you back is yourself. Do The Work!! Win!!! โ € Follow us (@gains ) for the best daily workout tips ๐Ÿ’ช โ € ๐Ÿ“ธ All credits to respective owner(s) // @jeremiahpetersonmontana Tag someone who should see this! ๐Ÿ‘‡
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