#girlswholift

Join the Tribe 💥🗿 #BEBOLD

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Personal training with @philnguyen_ . Love how my program is always changing based on my goals. Tonight, working the upper body, including reverse flys to work the shoulders and back. 💪
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#personaltraining #stretch #reversefly #strength #train #lift #strengthtraining #shoulders #shoulderworkout #backworkout #upperbody #dumbbells #gym #girlswholift #womenwholift #fitnessmotivation #fitness #exercise #fitmom #strong #gains #goals #gymlife #transformationinprogress #fitspo

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And why not?? I appreciate the Universe allowing me to be able to #workout on this #thankfulthursday. Did a few #deadlifts because for whatever reason this week the #gym is CALLING me. I usually only #lift 3 days a week total but today makes 4 straight and I have at least one more day I have to train. I'm going to just ride this wave of workout #positivity. .
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Perseverance leads to Progress.
Keep Going.
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#girlswholift #progress #perseverence #buildmeup
#runner #transformationinprogress #train #beyourself #weightlifting #bodybuilding #satisfaction #happiness #legworkout #legwork #lookatmenow #faith #ibelieve #fitness #livetolift #lovetolift #myownbeast #goalchaser #thestomachterminator

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2 of my FAVORITE functional core movements. The core is not meant to crunch or sit up! There is a reason babies roll to their side to push themselves up! It’s to prevent use of the neck flexors as facilitators for the core muscles! To prevent excessive movement of the neck but still 🔥those abdominals try these!
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1) Closed chain dead bugs❗️
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Be sure to externally rotate the shoulder & ‘screw into the wall with the hands like you are turning plates out to the side (don’t actually let the hands turn)
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Never coach your client to have a ‘flat’ back on the ground. If you or your client cannot stabilize a natural lordotic curve of the lumbar spine, they are not ready for this movement and you should progress to other movements such as the palloff hold or planks (not on your knees) to gain proper control and stability of the lumbar spine. .
If you or your client experiences hip popping with this exercise they need to also regress to such exercises above while focusing on IAP building (intra abdominal pressure). Popping is a sign the client can not stabilize in the pelvis via the intrinsic core. .
2) bear crawls❗️
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Be sure the opposite arm & leg move at the same time with the breath out. Be sure the neck is long and chin is tucked to the ceiling (make a double chin). You should be able to balance a yard sick from head to pelvis in a straight line. (Ladies push that pony to the ceiling).
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If crawling is too difficult try simply lifting the table top position into the air (knees off the ground) be sure to screw those hands into the ground! (The inside of your elbows should point forwards!)
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Let me know if you have any questions 😊
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#barefoottraining #movement #movefree #fit #fitness #fitfam #strong #strongwomen #strengthcoach #coach #train #boston #bostonstrong #stronggirls #girlswholift #girlswhoswing #love #lift #move #movefreepainfree #health #wellness #movementasmedicine #mindbodywithleah

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Guess what we did on Tuesday😎❄️ it was so much colder than usual but regardless still had a blast!!! ••••••••••••••••••••••••••••••••••••••••••••••••••••••
alexafloria_ifbbpro saves ya 10% on the @blackstonelabs_official website!! .
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#danimalsquad #blackstonelabs #thelegion #profigure #figure #npcfigure #muscle #fitfam #ifbb #excercise #bodybuilding #ifbbfigure #workout #fitchick #girlswholift #girlswithmuscle #fitnessmotivation #fitspo #prep #gym #health #fitness #cleaneating #muscle #strength #musclechick #fitlife #fit #timberline

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Hey hi hellllllo friends 🙂🙂 My phone is not my friend right now as it has been making it IMPOSSIBLE to make these vids the past couple days for some reason ☠️📱😭 But today I won so hereeee we have some 🔥 shoulder day exercises for you to toss in your workouts. I trained chest as well but I pretty much stick to the basics (bench, chest press, chest fly variations) so I don't record those much but shoulder day is a whole different story—SO MUCH variation I just love love love training shoulders so much here we go ayyyyyy 👌🏼⤵️⤵️
TRISET numero uno
• 10 overhead shoulder press • 10 around the worlds • 10 Six way DB raise (ty to @cristinacapron for this one)
Repeat 3x
TRISET numero dos • 10 leaning cable lateral raise • 10 lateral raise • 10 neutral front raise
Repeat 3x
Super quick and simple which is exactly what I like 👌🏼 Also worth mentioning—I did 20 mins of HIIT cardio on the bike today BEFORE my workout. Yes, I know that you should save cardio for after your lift (you want to save your energy for lifting so you can go heavier >> build more muscle >> burn more cals) BUT I knew that if I saved it for the end today I wouldn't do it. Do what works for you 👌🏼💯💯
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#shoulderworkout #shoulders #triset #circuittraining #circuit #lifting #workout #gym #sweatitout #strong #strength #strongnotskinny #fatburn #girlswholift #health #healthy #healthylifestyle #fit #fitness #fitnessjourney #fitfam #fitnessmotivation #motivation

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Yep! This KID is turning 30 in a week!
Always will be the biggest kid in the world and having the most FUN! ✊🏽😂

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I am slowly working my way on getting my feet off the wall for my handstands. Slowly as on today is the first day I attempted it. HA. The best one I did was actually blurry. Swipe for that one. So I can only do a couple seconds, but it's a start!
#handstand #progress

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👣Progress Update/Current Physique!!👣 ▫️Wt: 119.5# (few days ago at the gym)
▫️Waist: 26.25” ▫️Hips: 34.5” (possibly 34.25” + I’m just holding out hope to not lose any 😅 I’ll remeasure in the morning + update in my story)

Sooo🛸Moving right along + I’m happy with where I’m at. If you notice, my waist went down a tiny bit from last week, and my weight was up a pound (earlier this week). It doesn’t bother me. You know why? ⚖️The scale isn’t the end-all be-all!!⚖️Just remember that.🤗 I wish I had a method of tracking body composition bc what I’m really trying to do is recomp.
So that’s where I’m at. How are you guys doing?? 💋🧜🏼‍♀️🖤

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If you're getting that ugly butt squeeze in during your exercises, you're bound to see cellulite. Most women have it. IT'S NORMAL!!! Don't be insecure about it. It's all for the booty!! Bands: LIMM off Amazon.com
Credit to : @sierrakfit
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Follow us if you love Weight Lifting ❣️
Update videos everyday ❤️
------------------------------------------------ #fitfam #fitness #squats #legday #girlswholift #glutes #fitgirl #fitchick #healthy #instagood #instafitness #instafit #1upnutrition #fitnessvideo #gym #gymlife #physique #workout #fitnessmotivation #strong #dedication #weightlifting #bodybuilding #gymtime

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TFW you’ve made it through midterms and papers... at least for this week 😅 Been feeling like 💩 lately sooo I apologize for the lack of posts this week but also not because I’m taking care of myself!🌸🌼🌻(insert preaching about the importance of self-care here) Also I am breaking my cut to eat pasta and pizza tonight because I FREAKING WANT TO 🍝🍕🍝🍕 (also haven’t been eating enough because #stressed because #midterms) That is all my dudes, over and out 💁🏽‍♀️
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#fit #fitness #fitfam #fitlife #fitspo #girlswholift #gym #gymrat #workout #motivation #workoutmotivation #fitnessmotivation #health #muscle #gains #strength #bodybuilding #train #conditioning #healthylifestyle #weights #dancer #dance #brighton #beach #hut #color #australia

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The wolf on the top of the hill
 is never as hungry
as the wolf climbing the hill.

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Recently added: weight belt! ...it helped me ease back into proper deadlifting from hexbar - irrespective of whether physically and/or mentally, I feel boss 😎👌🏻... which just means more sets.
I recommend if you begin to really increase, 💯
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❓: when did you decide to incorporate a #weightbelt ?
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#phdinfitness #fitfam #fitness #fitnessmotivation #fit #fitnessmodel #fitnessjourney #lift #girlswholift #chickswholift #gym #gymrat #gymshark #gymshark66 #beachbody #biceps #health #strongisthenewskinny #fitnessgirl #goals #bossbabe #exercise #workout #strongwomen #strong #dedication #ootd #gymfashion #fitionista

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PART II - I don’t have that luck of the Irish. I’m more a Murphy’s Law kind of gal. The one day I was able, I couldn’t physically get to the gym. I was sad. I cried. I was disappointed. Enter my amazing man picking me up when I’m down. Finding pads at home, pushing back furniture for a quick pad session before I had to rush to work. I can’t explain how much better I felt afterward! Despite how sloppy I was on the pads 😂 fuck it felt good though, I felt like a new person afterward. 🌟never underestimate the power of exercise for your mental wellbeing and happiness🌟

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Bad Gals Lift Heavy 😘👊🏼
Worked up to new 3RM 87kg/191.8lb
@badgalsbarbellclub #headdowneyesforward

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It’s almost Friday 🙌🏽

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Pretending it’s leggings weather bc they’re my favourite things ever to wear 🙌

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the bulk is well and truely underway! #byebyeabs - I naturally carry my fat in my stomach so I have to get quite lean to even get a hint of them, now I've upped my food intake they've gone a-hiding again. BUT I'll get some mad glues and quads so I am keeeeeeen 🍑🍑🍑💪💪

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Oh ya know, just trying to crack my spine & peep the only asset I got. See what I did there?

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🎥: @kryssdesandre
BAND LINK IN BIO

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