Workout because you’ll feel damn GOOD if you do — not because you’ll feel BAD if you don’t ✌🏻
663441 hours ago
Slowly but surely reducing my fat ⏳it takes time to get rid of fat and my waist and tummy area is where i hold most of mine😭trying to be consistent and I am seeing slight results from eating well and training consistently 6 days a week🏋🏽♀️trying to keep motivated even though I’m only seeing slight results🙌🏼slow and steady wins the race 💗 lol why is my bun so big...time for a chop I think✂️
17316an hour ago
SWIPE ➡️ to see the real me come out 🤪💪🏼😂🤷🏼♀️
The last pic describes the energy I try to bring every time to my workouts! In the weight room I strive to lift heavier, on the treadmill I want to run faster, and I’m always trying new workouts & wanting to do more. Sometimes I take a day off and rest because everyone needs to once in awhile, but you won’t get where you want to go by sitting on ur butt ppl! Do more is a motto I love to live by! 💪🏼
Accept your reality and MOVE THE FUCK ON. Sounds harsh? To bad because it’s the truth. Take tiny steps in a forward direction DAILY and sooner or later you’ll realize you’re so far from what was once the reality you wanted to be far from. Little steps in a forward direction DAILY is the focus at the minimum. Often times we allow ourselves to get stuck in the suck for longer than we need to. Feel it as deep as you need to initially so that you know where you NEVER want to be again because you felt that shit DEEP. Get after it. Be better. Grow. Learn. Do what’s right. Happy Friday 🤗 #earlymornings#getafterit#gymshark66#sweatingouttheBS#didntpushthatweightobvi#justaproplol#pitstainsofpeace
2633615 hours ago
So, I wanted to take today’s post to talk about something I have been thinking about lately! A lot of the time people see these fitness accounts and they inspire to go on their own journey! Becoming a healthy version of yourself is great and there is a huge community of supportive people surrounding you! But sometimes it’s hard not to feel lonely. There are so many people on social media that are kind and supportive but they aren’t necessarily your closest friends! And that is perfectly okay! But sometimes being interested and passionate so much about something can make you feel isolated if it isn’t what the people around you are interested in! It is also easy for others to ‘make fun’ of people with fitness accounts which I don’t personally think is okay, if you wouldn’t make fun of someone for a normal account why do you have to just because it’s fitness based? Some of my friends aren’t all that into fitness and that’s not an issue, we have so many other things in common and I love them for that and our friendship is so strong! But sometimes it’s nice to have someone who understands and enjoys the same things! If there is anyone that wants to talk gym tips, food, fitness or just anything in general! I’m always here to listen! 💖🥰💖
💓 #kindnesscostsnothing 💓
WEARING ALL @gymshark 🦈💓
If you are willing to do the work you can do anything 💪🏻
•Slowly reaching my fitness goals •Started my journey in 2018 being motivated and trained by my cousin/trainer @el_angel1219 without him I would of been confused lol 🙏
•Had those day I felt like trash and didn’t feel like going. Now if I don’t go I feel lazy 😂 #gymshark66
The new Ascend Stringer in Sapphire blue available on the website. •
Our ambassador program is picking up so get your entries in while you can! Tag 5 Friends in this post for an extra entry and check out last post for the rules on how to enter. #gymshark66#gymshark#gymsharkwomen#workout
It’s a fact that due to pale skin and bad gym lighting you will look smaller than you are😓 but besides that, the first workout is something totally new to me and it felt great tbh shoutout my guy @mr.timdaniels for showing me this and the second workout is decline which I haven’t done in over a year. I basically did a 5x5 with 185 which was really easy. I also hit 225 for 3 but I’ll hit 250 the next time I do these💪🏼🙏🏼
Day 18/66 #gymshark66
Day 18!!! Of #gymshark66@gymsharktrain@gymsharkwomen@gymshark *
Best way to grow your glutes is to put resistance to it to get ready for the actual workout. Here are the workouts that I use to put resistance that targets your whole legs! This is a warmup so do all 1 set for each workout! Enjoy ladies and gentlemen! ☺️💕
1) Jump Squats
2) Squats then slow squats
4) Sitting open butterfly
5) Side walk squats
6) Walking squats
Always remember to squeeze your glutes and that’s when you feel the soreness! If you don’t feel sore you are not squeezing enough or focusing on mind to muscle connection.
One thing about working out is that there is always one side of your body that is stronger than the other. (Usually your dominate side where you write and do most things with.)
To fix your uneven muscle strength and growth, try doing some Isolated workouts! Isolated is when you specifically let one side of your body do all the work and you then you switch. It helps you focus on the push or squeeze depending on what body part you’re training and what type of workout you’re performing.
Here I’m going to show you some isolated workouts for your Back.
1️⃣ Single Arm Machine Row: 4 Sets of 10-12 Reps
2️⃣ Single Or Double Arm Machine Low Rows: 4 Sets of 10-12 Reps.
(In the Video I’m doing them both at the same time. Each side has its own isolated weight to pull instead of both handles holding onto one weight that you set on the machine.)
3️⃣ Single Arm Dumbbell Row on the bench: 3 Sets of 10-12 Reps
4️⃣ Rear Delt Barbell Face Pull:
3 Sets of 10-15 Reps
5️⃣ Rear Delt Cable Face Pulls:
3 Sets of 10-15 Reps. ••••• I find it important to train rear delts (Shoulders) at the end of every Back Day because your rear delts and biceps are the secondary muscle groups used to perform any type of pulling. Always remember to pull with your back, focus on the mind to muscle connection and drive the elbows back behind you instead of trying to pull all the weight with your arms••• #backworkout#back#gym#gymshark66
Can you guess my favorite color?!❄️🧢🦋🐳💧I was headed to go to @starbucks to do some work buuuut when I walked onto our driveway to take this pic, I almost fell on my ass because it’s like a sheet of ice!!😂So I decided to stay home.
I can’t help but get little tingles in my heart knowing that I don’t HAVE to go anywhere to do my job. I used to NEED to drive about 25 (ish- depending on traffic) minutes to get to nannying and let me tell you how hard it was to get there in the snow/ ice in a little Ford Fusion— REALLY HARD.🤷🏼♀️😆
There were times my little car could barely make it out of my neighborhood and I’d be sliding the entire way there, but I didn’t want to n o t go in because that would be leaving the family high and dry, but also I needed to save my allotted days off for vacay #Priorities ☀️🌴😂
Forever thankful for what this has done for me, but mostly I just hope you’re staying safe if you’re experiencing this yuck weather too! TGIF dudes✌🏼
Two days off from the gym and I’m ready to set my alarm for early tommorow for a jog then the gym.... 🤞
2759 minutes ago
Today’s workout! I didn’t get to it until about 3pm, but I did it! I really struggled with this. I haven’t done this muscle group in probably close to a month.. I’ve been slacking and it shows! I felt super weak. For some reason I felt super self conscious today, especially wearing my tank top. This is something I haven’t experienced in close to a year. I pushed through and kept my head down! I really need to keep consistent so I stop running into these issues because that’s when I start to overthink and get discouraged. Onto the next week 💪🏼 @gymshark#gymshark66
#gymshark66 goal that I've focused on is SELF LOVE is one of the most important attributes we can try to improve for ourselves. We live in a society that puts too much pressure on all of us to live a certain way, look a certain way, have certain materialistic items, have the dream job, make a ton of money, ect. DON'T place me in YOUR box because, trust me, I won't fit your mold. We are who we are and there is SO MUCH value in that!
A poll asked people to state 1 thing they dislike about themselves and the number 1 answer was that they hated how they looked! I get it but "hate?" This year I want to purge all negative thoughts from my mind about myself and just focus on doing the best I can and not put too much pressure on myself that my inner vulnerable self can't handle (which happens way more often than I would like to admit). Let's let ourselves be who we are and fit into the mold that is ours to show the world!
Hello baby arm muscles, nice to meet you??? 🤭 I have some cable machine arm burners for y’all to throw into your next upper body day! Let’s obtain the grain lollll
1️⃣ face pulls
2️⃣ biceps curls
3️⃣ tricep pushdowns
I was looking at some research on how many people actually follow through with their new years resolution of "Losing Weight". This research was done by John C. Norcross and Dominic J. Vangarelli at the University of Scranton.
The research was able to pull 213 adults (131 women and 82 men) with some common new years resolutions. Out of those 213 only 200 followed through with the research and did some follow ups in intervals. 30% had a resolution to quit smoking, weight loss 38%, and relationship improvements coming in at 5%. In my next pic (swipe left) you will see that in 1 week 86% were contacted for follow ups and only 77% followed their plan Now, as time goes on you will gradually see a decrease as the months go on, and by 2 years out of 74% contacted only 19% followed through.
I personally believe only 19% stuck it out knowledge people have on nutrition, exercise, and how the body works. I also think that the 58% of people that failed over the course of the 2 years was because they dieted really hard in the beginning and then crashed. In other words they lost their goal weight and they stopped sticking to the plan. Dieting and exercise is NOT a few weeks or few months lifestyle change. It's a permanent lifestyle change and it's up to you to make that change.
With that said it's only about 2 weeks and a few days into the new year, and according to this research my guess is that 2 week rate % increased, and many people have fell victim and gave up. I believe people (including me) are much stronger mentally and physically that we can stick to the plan. Like I tell others, you will fail, you will fall, and you will lose, but you cannot give up. Get back up and get back on track and begin winning. It's never too late to reset and restart. You've learned, gained knowledge, and now you can apply it to your "Lifestyle".
21017 minutes ago
#Gymshark66 weekly update! As much as I want to put music in my vids I really don’t want them to get copyrighted so again, sorry for the asthmatic breathing 😂. Excited to say I’m finally at a body weight that I feel comfortable and happy with 🤗 Next Goal: abs by April. I did realize I kinda suck at some lifts but I’m posting them anyways to show you it’s more about persistence & the effort to want to get better. That’s how you fix your weaknesses. Which is also why I decided to go to counseling & talk to my friends to help my mental state. So S/O to y’all for the support and love ❤️ Workout: -Clean and Jerk 4x2 @ 140 lbs
- Clean lift offs 4x5 @ 135 lbs - Dumbbell shoulder press 4x10 @ 40 lbs
- T-Bar row (w/ pause) 5x12 - Incljne Bench 3x5 @ 95 lbs - Bench 4x8 @ 115 lbs - Facepulls 5x10 @ 30 lbs - Hang Snatch 5x5 @ 65 lbs - Bulgarian Split Squats 3x8 @ 65 lbs - Paused Front Squat 4x4 @ 160 lbs
One of my favorite quotes:
What lies behind us and what lies ahead of us are tiny matters compared to what lies within us. - Ralph Waldo Emerson
Hams and glutes today and I loved it... fun, effective and interesting!!!🤩 •
•Leg Press- 5 sets increasing weight decreasing reps (20 reps, 20 reps, 15 reps, 10 reps, 6 reps- I filmed the 4th and 5th🤪)
•Duck Squats with barbel- 4 sets increasing weight decreasing reps (20 reps, 20 reps, 15 reps, 10 reps- I filmed the 3rd and 4th💪🏻)
•Romanian Deadlifts with Dumbbells- 4 sets with 15 reps each set
•Leg Extension- 4 sets with the same weight and a drop set on the last
•Leg Curl- 4 sets with the same weight and a drop set on the last
Hope you guys enjoy this workout :)))
Weaning @gymshark￼ bra and leggings, @nike trainers, @beatsbydre headphones, @gracefituk bands to warm up, @myproteinuk vanilla whey protein powder and @womensbest crazy fruits pre workout... which I'm obsessed with!😍😍
20521 minutes ago
Faaaabulous rice pilaf with garlic chicken for dinner today!! I was sooo lazy and this has the simplest ingredients 😂😂 For 4 servings:
1 cup white rice
1/3 cup orzo
1.5lb chicken breast
2 1/3 cup chicken stock
2 tbsp olive oil
2 tbsp Alpro vegan butter
1 tbsp rice wine vinegar
2 tsp soy sauce
Salt, pepper, garlic, paprika, etc
Brown the orzo with a little oil in a pan, then add rice, salt, and chicken stock and cook! Once tender, turn off heat and add rice wine vinegar and soy sauce. For chicken, cut into slices or cubes, rub thoroughly with garlic, paprika, and salt/pepper to taste, then cook in the pan with vegan butter.
The chicken was a LITTLE plain for my taste but that was because I got lazy with the seasonings 🙄🙄 Do it justice and you’ll be good to go! My boyfriend added lemon juice to his and I regretted not adding it to mine LOL so give that a try too ❤️❤️ Happy day 18 everyone! I am SO sore from yesterday’s leg day and still fighting off that cold, but that wasn’t going to stop me from a killer upper body workout and a HIIT circuit 💪🏻💪🏻 I will be uploading this week’s progress pic tomorrow - excited but nervous 🙈🙈 I saw a Facebook post today that really got me thinking and wanting to share; there are a few things I tell myself each day:
1. Summer bodies are made in the winter.
2. I wear this body in ALL seasons, and I love it.
3. Progress is more internal than external, no matter what.
Anddd with that I’m off!! ❤️
Solid Back and Bicep workout today with the roommate. I’ve been doing this for a long time and man does it take discipline. Maintaining a proper diet while away at school is incredibly difficult especially with all the booze. Im finally back down under 190 lbs which is definitely a good feeling. Everyone distributes their body fat differently and oddly enough the first thing that comes off is in my arms. I’ll have a six pack and be vascular in no time!
This week has been crazy!! So many home projects (hence all the wood and nonsense in the background, my spare room has turned into a no mans land lol) plus I had an intense work schedule soo this week left me a pretty exhausted.
BUT on the bright side I won a @1upnutrition giveaway, so it can’t be too bad of a week, right? #blessed but done with day 18 and killled my leggies today!
Pants: @lululemon top: @gymshark#gymshark66#day18#fitfam#theaverageflex#lehhgo
Everyone’s always posting there wins . So here a fail at the end of today’s push session love using the smith machine for incline as you can do full ROM without killing your shoulders 100kg x 2 here will be at 6 within 4 weeks #chestday#push#muscle
Happy Friday y’all!! I am so happy to announce that i am officially hit 1K followers!! this is such a big deal to me and i am so thankful for all of you lovely people! i have been though a lot this past year and i can say that i am genuinely happy at this very moment. A lot of ups and downs and fitness has always been my savior. Without this lifestyle, i wouldn’t be sane!! I cannot wait for the upcoming opportunities and to see where this fitness journey takes me. 💖
please enjoy these pictures of me. The second picture was me trying to figure out how to use my watch to take a picture. As you can probably tell, i wasn’t ready. also, y’all should feel very lucky because i have a little makeup on, and i NEVER wear makeup. like ever. big deal y’all, very big deal!!!🤪🤪 #gymshark66#fitnessmotivation#1kfollowers#1kchallenge
How to increase muscle mass on your legs? •
Train them regularly with different types of weight training (Heavy / Light / Bodyweight / High & Low reps) •
Use compound movements like squats / Deadlifts / RDLs •
Make sure to stretch / eat / rest •
Really happy with my quad development at the moment 🏋🏻♀️ When I was younger I had really small legs so instead of skipping leg day, I started to squat every single day to increase mass on my legs 🦵🏼 •
Hope everyone had a great day 😀 #mitchellmiell
My week is finally over. 😅❤️ it’s been a long one. I was ridiculously sore today from my aerial lesson and it made for a rough upper body workout today. But, let’s be real, we all low key love that sore feeling. That’s how we know we’re putting in work 🙏🏻
I wasn’t feeling super strong, but after I finished weights I tried a couple negative chin-up reps. A year ago, I couldn’t hold this position for even three seconds, let alone lower in a controlled motion. I’m usually way stronger in this movement, but being post-workout on top of being sore made me a little less than stellar 😪 I do these at the gym and on either trapeze or hoop! Being able to pull and hold myself up is skill I need to achieve both the elusive #invert and also to open up new ways to transition from trick to trick ⭕️🤸🏻♂️. We are closing in on three weeks into the challenge and I couldn’t be more pleased with how I’ve been holding myself accountable.
#gymshark#gymshark66@gymshark@gymsharkwomen#gym#goodlife#exercise#fitness#training#cardio#chinup#core#abs#leggings#conditioning#workout#aerials#aerialarts#aerialhoop#circus#circusarts #2019 #yyt#nl#stjohns
Kocham treningi na nogi tak więc oto i kolejny!😁💪 Pamiętajcie, że każdy dobry trening nóg powinna poprzedzać aktywacja pośladków i mobilizacje👌
Na filmie macie:
1. Przysiad + zakroki po skosie na wyciągu dolnym - przysiad pomiędzy każdym zakrokiem, brzuch napięty, plecy proste.
2. Martwy ciąg na wyciągu - u mnie ze stepa coby kierunek linki był bardziej w dół, wolny ruch ekscentryczny i szybki koncentryczny.
3. Hip thrust jednonóż z hantelką - biodra równolegle.
4. Odwodzenie na gumie w wąskim przysiadzie - chwyt za cokolwiek, nie siadamy całym ciężarem ciała.
🇺🇸:I loove training for legs so here is another one! 😁💪 Remember that any good leg training should have the activation of the glutes muscles and mobilization before👌
On the movie you have:
1. Squat + diagonals lunges on the lower lift - squat between each leg, core tight, back straight.
2. A deadlift on the lift - in my version on step, the direction of the line was more down, slow eccentric and fast concentric movement.
3. One leg hip thrust with a dumbbell - hips stays parallel.
4. Abductions with band in squat - grip for anything, do not sit down with all the weight of the body.
607292 days ago
INNER PART OF TIGHTS EXERCISES👋😄
Osobiście nie widzę potrzeby trenowania tej grupy mięśniowej osobno, gdyż pracują przy większości ćwiczeń złożonych. Niemniej jednak jeśli ktoś potrzebuje dodatkowo wzmocnić sobie przywodziciele ud wrzucam moje propozycje😉
Na filmie macie:
1. Wypad do boku na gumie z ciężarem - mój faworyt, pracują przywodziciele na obydwu nogach,
2. Unoszenie nogi w podporze bokiem - noga od podłogi w górze, pracują obydwie strony,
3. Przywodzenie nogi w podporze np. Na krześle - również obydwie nogi pracują,
4. Ściskanie piłki nogami - piłka w okolicach stawu kolanowego, 3s napięcie i rozluźnienie.
🇺🇸:Personally, I don't see the need to train this muscle group separately because they work on most complex exercises. Nevertheless, if someone needs to further strengthen the adductors of thighs, I throw my suggestions😉
On the movie you have:
1. A fall to the side with band + weight - my favorite, the adductors work on both legs,
2. Lifting the leg in the plank sideways - the leg from the floor up, working both sides,
3. Adducting the leg in a plank on a chair - both legs are also working,
4. Compression of the ball with the legs - a ball around the knee joint, 3s tension and relax.