#iifym

Calling my second attempt "my spotter and I" because our relationship got really intimate.
Only PR of the day.

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Went to the gym did chest and arms and then got my 15000 steps in. Couldn't do any hiit today my legs are so sore for yesterday's session. And I also nearly slipped and fell so much on the way to the gym this morning. Hate these cold icy mornings #weighttraining #weightlossjourney #workoutmotivation #workoutfit #workout #fitnessfun #fitnessmotivation #fitness #fitspo #fitsporation #fitfam #fitfamireland #teamrh #teamrhfitness #iifymfam #iifym #iifymgirls #gracefitguide #gf8wg #gfg

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Pranzo: pasta tricolore
50 gr fusilli con farina di quinoa(20%),50 gr fusilli di lenticchie e 50 gr fusilli di ceci fave e piselli.

Macro per 150 gr di pasta(senza i condimenti)
Kcal 450, carbo 85 gr (zuccheri 3,5) grassi 3,5, pro 31 , fibra 9,5

#vegano #pasta #veg #foodpic #fusilli #italianfood #fitness #mangiaresano #cucinare #fitchef #foodbloggeritaliani #fooddblogger #vitasana #healtyfood #dieta #macro #alternative #vegetariano #dicembre #tricolore #foodphoto #like #follow #iifym #dieta #legumi #fitfood

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That time of year!!👌🏼🆒9️⃣ #bestnine2017
Who would of thought flowers, chocolate, protein, workout and tricep gains have been my best posts!!

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1 or 2??
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➡️DM📩 FOR SHOUTOUT INFO
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Follow 👉 @kryptonianfitfamily for best physiques and motivational content!!!

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Always think positive and the world is yours 😊👌🏻

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Fuelling up for another busy afternoon...today is Christmas performance day...which to me means....75, 3-5yr olds telling the Christmas story 🤦🏽‍♀️ We’ve done it once this morning and have the afternoon show left to do before we can breath a sigh of relief and relax. So lunch is @lions_nutrition cous cous with chicken and kale, left lover veggies and a can of passionfruit @musclemoosehq Wish me luck #lunch #teammoose #energydrink #teacherlife #nativity #mealprep #preppedmeals #leftovers #iifymgirls #macros #intermittentfasting #iifym #diet #foodie #fitness #health #healthychoices #eatlean #balanceddiet

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Ladies, if you look back at your photos from this time last year, is your physique noticeably different?
The number 1 area that my clients list they want to see grow & develop is their butt 👉🏻 🍑 followed by their legs in general
However, when we look at their current training plan and diet, MOST aren’t adhering to a few very basic principles that will drive muscle growth 🔑 I’ll let you into a secret, the IG girl you follow doing glute circuits & stair-master every day, may not get any of these right, but guess what, she still has a great butt! 😍

Yep kind of sucks, however the real question is - How long are you going to continue following the same routine and exercises before questioning is this really working for me?? 🙍🏼‍♀️👀 Potential reasons your legs & bum aren’t growing as fast as you’d like... 1. Not enough structure to your training, not tracking lifts and making sure you’re progressing weekly, aka randomness
2. Spending too long on the stairmaster instead of lifting weights. The stairmaster & distance running could actually hinder your leg development - Known as “The interference effect”

3. Super-setting every leg exercise with a leg exercise, with a leg exercise, affecting your overall intensity & volume (intensity, not to be confused with effort)

4. Too many bodyweight & banded variations, everyday is pump work!

5. Spending all year in a calorie deficit, slowing down muscle growth

6. Simply not eating enough protein, (you need around 1.8g/kg/day)

7. Too much emphasis on explosive training, plyometrics & HIIT cardio. Women respond better to less explosive training, a slower rep tempo and steady state cardio

8. Only doing sets of 20-30 reps every time you train, women DO actually respond well to metabolic stress, however, they also need some heavier training days

9. Following your boyfriends training split- Back day, Shoulders & Arm day, Leg day etc. women tend to need more training frequency than men and do better on either upper/lower splits or full body plans. Plus you are not a bro, you’re way way more stronger & intelligent 🤓 💪🏻 Find out more & how to transform your physique in 2018 👇🏻👇🏻👇🏻
strongestversion.co.uk

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Day 12
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Purchase any Single Box today, and you will automatically receive another box absolutely FREE!
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PLUS all orders for single boxes placed today will be entered into a prize draw to win a funky @hydratem8 Adventure Insulated Water Bottle! .
T&Cs:
- purchase must be made before Midnight tonight
- no code required at checkout free box will be posted out with your order
- cannot be used with any other promotion or discount code
- Winner of the prize draw will be notified by email on Thursday 14th December
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#adventcalendar #healthyfood #healthy #healthyeating #healthycake #cake #eatclean #festive #december #loveyourbody #treats #nom #yummy #noaddedsugar #raw #glutenfree #fitspo #protein #energyballs #diet #slimmingworld #weightloss #healthylifestyle #healthychoices #cleaneating #natural #nourish #fit #fitfood #iifym

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Bendito invierno y mis súper pucheros con comida de verdad 😍 .
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- Garbanzos, callos, arroz, cebolla, ajo, ternera, caldo casero de verduras y aceite de oliva virgen extra ✌️ .
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- Unas 1500 kcal de la mejor calidad .
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- Menudo entreno 🏋️️‍♀️ va a salir esta tarde 👍 .
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Asesor deportivo y nutricional ( FPEF ) .
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👉 Planes personalizados .
👉 Aumento del rendimiento .
👉 Cambios físicos .
👉 Mejora de salud .
👉 Cambio de hábitos .
👉 Seguimiento 24h 📲 .
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# fitness #fitnesslife #habitos #salud #alimentacion #nutricion #diet #deporte #sinprocesados #comidareal #realfood #iifym #gym #dietetica #sport #muscle #constancia #disciplina #Afit #teamAfit

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Late 2013 Vs. Early 2017 #transformationtuesday
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I constantly find I'm telling myself these few things:
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- I'm small
- I haven't made any gains the last few years
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While it may be true that I haven't really gained any weight in the last 3 years, I was clearly wrong in thinking that I had not made any 'gains.'
It is quite evident after looking at these two photographs that I have definitely made quite a lot of progress. Although my weight hasn't increased, my lean body mass and total fat mass have definitely shifted in my favour.
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Which brings me to my whole point of this post...
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This is the reason that I urge my clients to take progress photographs. The scales can be very misleading and I don't think that's any secret. One morning you maybe 75 kilos and then the following day you weigh 77 kilos. The likelihood that you have gained that much fat mass in a single day is essentially physiologocaly impossible. It's not uncommon for body to fluctuate up and down by a few kilos.
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See that is the difference between progress photos and body weight measurements. It's very easy for a number to be skewed however it is much more difficult for a photograph to lie within context (taking each photo in the same lighting, same day of the week, time of day etc). Of course my example is a bad example of consistent lighting etc.
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As the saying goes though "a picture is worth a thousand words" meaning that a picture is worth much more than simply a picture, one of its benefits is that it is a great reference point for change (which is part of the reason we take photos on birthdays/reunions). Photos are undeniably useful for tracking progress in the gym.
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My recommendations are to take weekly fortnightly or monthly progress photographs. Make sure they are done on the same day of each week, same time of that day each week and that it is in the exact same spot of your house. Try opt for a well lit room (preferably daylit and not artificial light) do this over a given period (12-24 weeks) and compare them. I'll think you'll be quite surprised.
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Moral of the post: Take progress photos guys!!!

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When you’ve stared at your phone for a solid 10 minutes contemplating what you want to eat for dinner to hit your macros for the day... #iifym #macros #thestruggleisreal #probablychicken

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Coming soon to a city near you #atlanta . Haha but in all seriousness I’m trying my best to start bringing some 🔥 content to you in the near future #secret ......... my goal is to help anyone and everyone that I possibly can reach there fitness goals ____________________________________________________
#fit #fitfam #fitspo #fitness #fitnessmodel #fitnessmotivation #fitnesslife #exercise #exercisetoeat #exercisedaily #exerciseisfun #workout #workoutmotivation #workouttime #workoutflow #gym #gymmotivation #gymlife #iifym #bodybuilding #gains #alphalete #calisthenics

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Got myself some goodies including one of the new @barebells.uk salty peanut, and the humongous @sinisterlabs_uk cinnamon crunch protein bars!
Amazing @skinnymixes and @musclemoosehq energy drink 👌
And a stevia based caramel syrup for that #iifym magic 😉
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Thanks to @cardiffsportsnutrition Cardiff quick postage and class customer service!
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#protein #fitness #gym #healthy #fit #syrup #healthyfood #food #bodybuilding #motivation #fitfam #nutrition #diet #proteinbar #eatclean #fitnessmotivation #weightloss #health #muscle #training #gains #cleaneating #lifestyle #foodie #gymlife #supplements #healthyeating #instafood #yummy

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#offtopic
Diverse Eindrücke von unserer #lasvegas Reise, sowohl Attraktionen , essen ,selfi usw. Muss echt sagen in einem vorherigen Leben muss ich Amerikaner gewesen sein, bin eigentlich ein Heimweh Mensch , aber dort drüben will ich kaum noch weg (NY 2014 genauso)
#selfie #selfies #TFLers #hair #portrait #me #handsome #instagood #instaselfie #selfietime #life #igers #fun #followme #instalove #smile #igdaily #eyes #travel #inked #bromance #unsync #fitness #fitfam #fitspo #iifym #fastfood #sweet #travel

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Starting to get bulky, by abs😭!!💪🏻💪🏻

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With every one posting the Trader Joe’s seasonal products, Don’t sleep on these Dark Chocolate covered ginger. If you like ginger or gingerbread these are for you. They deliver a better ginger punch than most of the seasonal gingerbread products. I’m looking at you Gingerbread Life cereal. What is your non seasonal Trader Joe’s product I should try and review. @traderjoes #traderjoes #gingerbread #gingerbreadhouse #chocolate #iifym #macros #junkfood #foodporn #foodreview #bulking #balancednotclean #flexibledieting

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Shoulder day done😁 I’m due for a week off lifting very soon. Most people don’t lift heavy enough to require a deload week or a week off. If you’re not regularly lifting in the 1-5 rep range,you probably have no need for it. #gymselfie #fitness #fit #fitnessaddict #fitspo #workout #bodybuilding #gym #train #training #dublinpersonaltrainer #healthy #fitfam #dublinfit #gymlife #personaltrainerdublin #instagood #instafit #lifestyle #diet #fitfamireland #fitfamdublin #iifym #exercise #dublinfitfam #irishfitfam #irelandfitfam #dublinfitness #fitnessmotivation #dublinfitspo

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DARK - MILK - WHITE
Dark chocolate is “the healthier chocolate” but it has more calories than Milk or White. ⠀
⚠️CHOCOLATE SUPPORT POST AHEAD!⚠️🍫😍
Dark chocolate has been given a lot of good publicity in recent years, but a lot of the research is funded for by chocolate such companies and focuses on the COCOA EXTRACT found in dark chocolate, not the actual chocolate.
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The thing is that, although cocoa does have some benefits, this cocoa is mixed with lots of fats and sugars so these “benefits” can be obtained through so many other superfoods too without the extra saturated fat and sugar.
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In fact, Milk Chocolate has less fat and more calcium. ⠀
Chocolate is generally eaten as a treat for most, so if we are eating it (as part of an overall healthy lifestyle!) I think it’s ABOUT TIME WE STOP FEELING GUILTY about choosing milk/white chocolate and just choose
WHAT WE ACTUALLY ENJOY THE MOST. Via @caloriefixes
Inspired by @thefashionfitnessfoodie + @musclefooduk
#fitfam #healthyfood #chocolate #healthylifestyle #healthy #slimmingworld #beforeandafter #chocolatelab #weightlossjourney #health #veganfood #plantbased #bbg #transformation #glutenfree #sweets #eatclean #diet #wholefoods #foodie #vegetarian #cleaneating #nutrition #iifym #protein #vegan #fitnessmotivation #weightloss #fitness #fit

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I absolutely love training back, it’s truly my favourite muscle group to train, and lat pumps just look SICK 🤙
Bit of a throwback to my old church @muscleuniversemalaga .
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#backday #gymlife #rows #deadlifts #pump #pumped #strong #gymrat #gymjunkie #fit #fitness #fitfam #lift #doyouevenlift #swole #progress #liftheavy #trainhard #gymmotivation #fitnessmotivation #gym #iifym #training #supersets #dropset #fitnessjourney #gymtime #instafit #getfit #gymaholic

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NEVER, EVER, EVER forget where you started 💪🏼👊🏼 If you would have told me, back when I was the girl in the pink sweatshirt, that in a few years I’d be a #personaltrainer #fitnesscompetitor and #macro fanatic I would have truly laughed in your face, but look at me now 👀🙌🏼 Seriously couldn’t imagine my life any other way. The joy I get from helping other people be the strongest and healthiest they can be, plus doing that for myself too is a feeling like no other! #health and #fitness has truly saved and changed my life in more ways than one ❤️❤️ #transformationtuesday #transformation

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📆 4 DAYS LEFT TO SIGN!!
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🗯️ Final few days here for the January Intake!! Why haven’t you joined the Team yet??
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🎉 The New Year for many is when we look at starting our new fitness adventures so if you want to join the Team and get a head start then look no further 👀
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✔️ Want to lose body fat?
✔️ Stuck on how to do it?
✔️ Tried other ‘diets’ but no luck?
✔️ Want to learn more?
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📩 Drop us an email on 🔝 or DM for more information on how to make your TRANSFORMATION happen.
➖
Ryan.

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Compound Lifts - .
Bench Press - A staple exercise for building muscle mass and strength in the chest. The primary muscles that are worked in a bench press are the triceps brachii and pectoralis major with the anterior (front) deltoids, traps & back as secondary muscles used in the bench press. .
Squat - In general, the barbell back squat can be used to do any or all of the following: increasing lower body strength and muscle mass, primarily in the quads, glutes, and hamstrings. increasing core strength, particularly the anterior core. .
Deadlifts - To execute a deadlift, the primary muscles are the glutes, hamstrings and spinal erectors (along with a lot of supporting muscles). The integration of these muscles allows you to lift heavier weights than many other types of exercises. The deadlift truly is the king of the entire body when it comes to recruiting several muscles. .
Military Press - The standing barbell shoulder press is an amazing exercise which targets a lot of muscle in the upper body and increases the stability of your core. The most of the work is done by the front and side delts, then the rear delts, upper pectoral muscles, triceps and traps.

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Note taken On your favorites IG lol

Thank you all for the likes and love ❤️😘

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The future belongs to those who believe in the beauty of their dreams. .
.and just like that my youngest graduates from year 6 and is off to high school next year.
All the best my little man. So very proud of you 👩‍👦💙
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.#graduation #son #year6 #followyourdreams #education #gratitude #guidence #love #family #happiness #fitfam #fitmum #fitlife #gymmum #mumsy #soiritual #god #havefaith #ambitious #direction #opertunity #freedom #iifym #chunky #curvy #curvygirl #sexy #fit #fitover40 #strong

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