#trainer

Instagram photos and videos

#trainer#fitness#gym#personaltrainer#training#fit#bodybuilding#motivation#coach#workout#love#fitfam#fitspo#healthy#muscle#abs#life#fitnessmotivation#instafit#instagood#lifestyle#cardio#crossfit#diet#powerlifting#weights#weightloss#train#fitlife#fitnessmodel#health#selfie#nutrition#Training#Trainer#happy

Hashtags #trainer for Instagram

How I feel after that weekend 💪🏽
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I can finally say that I’m a NASM certified personal trainer and I’m officially ready to help you reach your fitness goals. LET’S DO IT FAM 👊🏽
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#personaltrainer #trainer #fitnessgoals #goals #reachinggoals #NASM #fit #fitgirl #fitfam #fitlifestyle #fitspo #success #fitnessmotivation #mondaymotivation #sunsoutgunsout


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📽️ Dumbbell Side Lunge ✔️ 4 to 6 sets of 10 to 12 reps 🙋📖⬇️
▪️Hold a pair of dumbbells at arm's length next to your sides, your palms facing each other ▪️Lift your left foot and take a big step to your left as you push your hips backward and lower your body by dropping your hips and bending left knee ▪️Your right foot should remain flat on the floor ▪️Pause, then quickly push yourself back to the starting position .
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#planetfitness #weigthlossjourney #transformation #trainer #supplements #lifestyle #fitness #fitnesscoach #fitspo #fitnessblogger #nodaysoff #fitnessphysique #healthy #fitnessgoal #fitnessforlife #fitnessapparel #fitnessjunkie #weightloss #getfit #fitnessaddicted #weightwatchers #functionalfitness #workouttime #diet #weighttraining #workoutflow #cardio #workoutmode #workoutideas


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So it's been 3 months no red meat no milk no chicken and I have to say I am feeling great I'm in the best shape of my life my performance is up all because I changed what I put in my body no powders no supplements Pure Nutrition natural nutrition... You want the same? To have longevity and be here to see your family grow and have a better quality of life ....I can show you how
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MDK's Grapefruitdiet got me to a healthy weight which is great for new to weightloss individuals. But for that next level.. The #Mysticdiet is for those with bodyfat at 15% or lower looking to fine tune and cut down to solid muscle.  DM me for details .
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#healthyfoods #healty #healthyliving #health #fitness #fit #fitnessmodel #fitnessmotivation #actor #model #modeling #weightloss #blackmen #blackfathers #weightlosstransformation #fitnessmotivation #fitdad #trainer #athlete #muscle #abs #shredded #cut #mma #boxing #windsorontario #Ontario #Detroit


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Oh my goodness these Legs are Breathing Quads are fired up. Bring it up and high getting that Big squeeze! This is not a game! This is serious business!
#legs #quads #flexfitness_ny #personaltrainer #npc #trainer #grow #size


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Day 1 of 33. This about sums up my excitement for all the goodness that’s on the horizon. Plus I found the sweetest new home for my 🐶 and I. Just got our 🔐
#33 #trainer #newbeginnings #thankful #happiness


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✨LEGS and 🍑🍑BOOTY CABLE WORKOUT✨
• Though free weights are effective, the cable machine is such a versatile piece and involves resistance that allows you to take your exercise to the next level.
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Here are 4 cable machine exercises for you to try the next time you’re at the gym and work your muscles in ways you never thought possible! #FitByV


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Client spotlight ✨ Anna Klusak- Transformation Tuesday. My client Anna has been training with me since January to prep for her @inba_australia Bikini Show last week. This transformation is just one month of progress together.
I can wait to bring an even better package for season B with this beauty. Anna rocked the stage, placed 2nd in Novice and 3rd in Bikini Tall. #compete #bikini #prep #fitness #motivation #transformationtuesday #transform #clientspotlight #shine #goals #coach #trainer #prepcoach #ifbbpro #bigtony #bodybuilding


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Запис на заняття: 068-05-33-977😉
#poletricks & #stretching


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That face.... Comment on how to not make a crazy face when you are lifting!!!


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Keep It Simple Scrumptious- KISS my quinoa. Cooked tri colored quinoa, tomato, feta, almonds, olive oil, apple cider vinegar. Done. If I had cilantro, cucumber and a boiled egg I would have added and made it my lunch. #livingproofwellness #KISSMeals #trainer #quinoa #applecidervinegar #motivationalspeaker #wellnesscoach


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Aqui os traigo unas madalenas ricas y saludables.

1 calabacín 🥒.
2 zanahorias🥕.
1 cucharada de panela🥄.
45gr de harina integral⚖️.
45 gr de harina de avena de sabor.⚖️
125gr de yogurt griego.
5 claras 🥚.
1 yema🍳.
1 sobre de levadura.
4 nueces.🌰 Todo a la batidora de vaso y una vez mezclado a los recipientes y 40 min al horno. 🍏 ASESORAMIENTO NUTRICIONAL 🍏Entrenos personales.🤸
🍏 Entrenos grupales.🏋️🏋️🏋️🏋️
🍏Físicas oposiciones 👮. Todo presencial en el área de San Sebastián de los Reyes,Alcobendas y zona Norte de Madrid.
Info:
📱Teléfono y 📲WhatsApp 637431843
📧Email luisnietoesteban@gmail.com

#workout #fitness #instafit #lifestyle #healthy
#nutricion #trainer4fit
#personaltrainer #personaltrainersansebastiandelosreyes #personaltrainerMadrid #entrenadorpersonalmadrid #entrenadorpersonalsansebastiandelosreyes #planesnutricionales #perdidadegrasacorporal #hipertrofia #perseverancia #tupuedes #nopainnogain
#fitnesslife
#fit #Alimentación
#educacionnutricional
#alcobendas #Sanse #trainer
#deporte #vidasaludable #salud #highintensitiveintervaltraining #


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Ja i moja trenerka-sadystka.
Daję ⭐️⭐️⭐️⭐️⭐️ oraz polecam jeśli ktoś lubi ból i cierpienie.
I tym co nie jojczą tak jak ja też polecam. (A tak serio to cierpienie fizyczne jest o wiele fajniejsze od psychicznego ~ Marta Chrobak) #training #myfitnessplace #gym #fitness #healthy #healthyliving #redhead #redhair #ruda #selfie #blonde #trainer #trener #trening #silownia #siłownia #endorfiny


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Camp Gladiator is currently looking for Fitness Professionals to add to our Tampa Trainer Team!
Camp Gladiator is a life-changing fitness movement dedicated to transforming lives through dynamic, fun and challenging workouts led by amazing certified personal Trainers who inspire people to discover their best self.

Created in 2008 by American Gladiator Champion, Ally Davidson, Camp Gladiator has become one of the fastest growing fitness movements in the nation, earning a spot on Inc. Magazines top 5000 fastest-growing companies for 5 years in a row.

Camp Gladiator incorporates both strength and cardio, believing that full body, functional workouts are the most effective way to train. Campers have access to unlimited workouts at thousands of locations nationwide they can attend any time. Camp Gladiator partners with amazing certified trainers that connect, motivate and hold people accountable to deliver lasting results.
If you are PASSIONATE about impacting lives, then we want YOU on our team. 📧Applicants contact CG trainer, Kaylee, for more information. || #cg #campgladiator #tampa #trainer #fitness #fitnessprofessional #tampabay #florida #personaltrainer #businesspartner #groupfitness #cpt #wutwut #werehiring #lutz #northdale #landolakes #wesleychapel #southtampa #carrollwood #westchase #newtampa


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#Repost @gustavozorzi
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Fala povo! 👋🏻
Membro da frente ou Membro de trás?
Qual coxa ativa mais no afundo?
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🎓Em 2015, para responder esse pergunta, Marchetti et al. avaliaram a atividade eletromigráfica dos quadríceps da “perna” de frente e de trás durante o afundo.
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💪🏼🎓O afundo é um agachamento antero/posterior, fato que o difere do padrão mecânico e solicitação dos músculos envolvidos quando comparado ao agachamento tradicional por exemplo.
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Direto ao ponto 🎯
⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️
⚠️Tanto o quadríceps da frente quanto o de trás TEM ATIVIDADE SIMILAR (sem diferença estatística entre os membros)⚠️
Isso explica aquela sensação de fadiga na perna de trás quando trocamos os membros!
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Agora pense comigo🤔
💪🏼Quando você faz 10 repetições de um lado e depois troca (sem intervalo) na verdade está realizando 20 repetições para cada coxa!!
Isso pode ser um problema no seu treino caso seu objetivo fosse executar 10 repetições máximas cada membro por exemplo...
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🤷🏻‍♂️Na verdade, sem querer estaria treinando o DOBRO, fato que pode alterar a relação volume/intensidade e talvez atrapalhar seus resultados esperados.😩🐓
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Obs: Com relação aos posteriores de coxa, (como esparado) tiveram baixa atividade em ambas, com um ligeira vantagem estatísticamente significante no membro de trás.
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🙏🏼Sabendo disso, espero ter ajudado vocês a adequarem o volume do treino de acordo com seus objetivos!
Marque seus amigos e compartilhe à vontade!
Grande abraço! 💪🏼🎓
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Ref: Balance and lower limb muscle activation between in line and traditional lunge exercises.
Journal of Human Kinetics, volume 62-2018, 7-20, DOI 10.1513/hulkin 2017-0174t
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#musculação #mudando #conceitos e #estilo de #vida #bodybuilder #coach #personal #conhecimento #trainer #personaltrainer #bodybuilding #coach #life #motogp #motovelocidade #motocross #twister #off #vemmonstro #offseson


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VASCULA DE BIOIMPEDANCIA.
Muchos de ustedes probablemente ya la conocen y muchos otros no, pero ¿realmente saben como funciona o para que sirve?.🤔
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La vascula de bioimpedancia, no es como cualquier otra vascula que mide tu peso, la característica principal de esta vascula, es que mide tu masa corporal magra (peso corporal libre de grasa), y por consiguiente también mide la masa grasa, masa ósea y porcentaje de agua, por medio de electricidad (no se siente). El objetivo de tener un aparato como estos no es más y nada menos que el hecho de conocer tu composición corporal, es decir, saber cuanto musculo y grasa hay en el total de tu peso.
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¿Es confiable?🤔
Este método para saber la composición corporal no es el más exacto, pero si no te dedicas totalmente al físicoculturismo, la aproximación que nos ofrece es aceptable 👌, recuerda que lo más importante no es tu peso, si no, tu composición corporal, estar dentro de los parámetros de grasa saludables.🤓


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Medal Monday - 6th overall-2 Female
1st in age group - Another PR !!!! 1:23:36
She Is Amazing !! Keeps Getting Better And Better !! .
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#PR #amazing #run #runner #runners #runnersworld #runnerscommunity #running #marathoner #marathontraining #marathon #runnerslife #swim #trainer #training #trainerslife #beauty #beautiful #perfect #wonderwoman #fitspo #fit #fitness #26.2 #tattooedgirls #tattoedrunner #happy #smile #eyes


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Change

Your world can morph in front of you eyes in a moment.

You believe that what once was defines you and who you are.

You become ready for something new something different to change your world.

Time to step out of your mind and into the new and exciting beginnings, and to see the beauty in this unfamiliar place.

Often new life can catch us off guard, it comes like a strong gust of wind and blows away the ideas and structures we have fought so hard at building, in this space we sit in we forget that we were crying out for this very change.

With great change we must trust what comes forth, we must quickly grasp on what was old and familiar to plant our new garden.

All change has been called forth from our soul.

There is no need to fear this new world, create a child like exploration in the new, and see the gift in what we have been given and asked for.

It’s time for a renewed out look on your life through this new change.

Your Life Trainer
Carly ❤️


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Ricordo ancora quel giorno, un amico mi disse "a mì stai fisso chiuso in palestra, ma perché non ti fai un corso? magari te piace e lo puoi far diventà un lavoro no?" beh in effetti non aveva tutti i torti, è nata un pò per gioco e solo dopo mi sono reso conto che era più di una passione, passione che ho fatto diventare lavoro, sacrificio, amore, sudore, ansia e tante altre emozioni che sarebbero troppo lunghe da spiegare! Una cosa è certa, mi sono reso conto della strada che volevo prendere, un piccolo gradino che prima o poi mi farà arrivare alla cima della montagna! -USQUE AD FINEM-
#fitness #trainer #befit #fitlife #workout #work #active #cardio #training #train #hard #me #life #fitaddict #motivaton #dedication #workhard #job #passion #lifestyle #firnessmotivation #fitnesslifestyle #healtylifestyle #health #fitboy #gymnastic #health


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Following on from my last post, here I am diving with nurse sharks. Fearless yet GENTLE creatures #misunderstood


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When your about to go asleep and get this off a client from earlier 🤣🤣 @gomarketing.ie this is too funny... but famous last words... weren't you well able???
This is why i love my job💪💪💪 #FunnyStuff #personaltrainer #lift #lifttrainingstudios #pt #positive #dublin #smithfield #ireland #trainer #weights #womenwholift #weights #stronger #healthier #nutrition #gym #fitfam #irishfitfam #workout #squats


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Start now with #UpLevel 🤾🏾‍♂️☄️
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DO IT FOR YOUR BODY 🏋🏽‍♂️
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#noexcuses #start #comeon #fight #fitness #motivation #wellness #trainer #abs #workout #dieta #hungry #personaltrainer #gym #passion #life #followus


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Squats ⚪️⚪️⚪️ First lift of my first competition. That was SO nerve wracking. I remember going out for my first attempt, and my legs were shaking. Weight felt easy, but my 3rd attempt was already higher than my gym PR so we kept all 3 of my attempts the same. Hit the 3rd attempt at 176 lb, a 10 lb jump on my gym PR. Came up pretty easy too! We were saving my strength for deads, and I'm glad we did 😊

#meetrecap #gym #powerlifting #powerlifter #deadlifts #chicksthatlift #girlswhopowerlift #squats #bench #weightloss #womenwhopowerlift #competition #onestrongbitch #trainer #usapl #medcityraw #competitionprep #bodybyjarvis #southsideathletic #usaplmn


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If you look at diet as a temporary fix to a current problem, you're going to fail. Whatever caused the problem (i.e. poor lifestyle) needs to be addressed for any chance of sustainable success. In fact, the word “diet” has been butchered by those who fear the word. Diet does not mean caloric restriction, suffering and weight loss. Diet is the way you eat. Your diet could consist of donuts, Big Macs, and ice cream. It could also consist of steak and rice 5 times/day. Do not make diet change a bigger deal than it has to be. Instead, realize that changes need to happen on a sustainable level in order to actually get somewhere you can be happy long term. It takes time and that’s ok. People don't just wake up ripped after 15 years of indulgence. Yes, it does take time. So what? Enjoy the process and take back what's yours. Coming in with the mindset of “I want to jump on a plan for 2-3 months to lose X pounds”as though it’s some basic system that is easily fixable is not a reality and will only lead to a yo-yo effect in body composition changes. Look to change the system for good. Changing a food profile is one step. Breaking bad habits, breaking bad addictions, facing harsh truths, and then embracing the change for the better... now that’s the real key to real long term success. .



#diet #nutrition #eating #eatclean #eattogrow #eattoperform #bodybuilding #bodygoals #bodytransformation #bodybuilder #physique #getfit #fitnessmotivation #gymmotivation #fitlife #fitlifestyle #foodprep #mealprep #coach #trainer #personaltrainer #muscle


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💪💪💪 Ranking del Lunes 18-06-2018. Pedro se hace con la primera posición con un espectacular 99.5% y en quinta posición en ranking Mundial del Challenge 98. IM-PRESIONANTE. Felicidades a todos 💪💪💪 #SuperFitboxersDeLasPalmas #DandoloTodo #playbrooklyn #fightyourlimits #bebrooklyn #ThePoweOfFun #BrooklynLasPalmas #fitness #hiit #fitboxing #kickboxing #boxing #mma #combat #functional #running #healthy #trainer #coaching #entrenar #motivation #edm #megustamiciudad #laspalmas #grancanaria #canarias #round #love #follow #synchro


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does a body good #monday


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Take a good look at those around you. Do they motivate you? Do they make you a better person? Do they support you? Do they guide you towards positive paths in your life? Do they make you happy? Do they make you laugh? Do they listen? Do they care? Do they offer assistance in times of need? Do they check in on you? Do they make you feel like you’ve never lost touch?.
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Next time your around your “friends” ask yourself these type of questions. Re evaluate if you need to. It’s never too late to change what’s around you and the energy you need to be the best you. .
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Work on being the best you by having the best support and friends around.
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#positivevibes #change #growth #happy #motivation #moveforward #healthyliving #healthymind #motivationalquotes #mondaysthoughts #teamgfit #bcabba #cbbf #cpa #trainer #better


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Unilateral day 🙏
Antrenmanlarınıza unilateral planda yaparak kuvvet kazanabilir sakatlık riskini minimuma indirebilirsiniz 👍

#sportscience#sports#sportsman#excersise#training#trainingsession#bosu#life#lateral#gym#lifting#trainer#nsca#antrenman#nişantaşı#bosu#best#cordination#conditioning#strenght#endurance


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So this happened today. Transforming my dining room with the help of Chelsea from Painted Treasures. Thank you Chelsea for the beautiful job you did today. #paintedtreasuresbychelsea #furnituremakeover #trainer #physicaltherapist #BEEMon™️ #BEEMforLife™️


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Fat for instance is processed quickly by your body since very little chemical breakdown needs to done it for your body to use it. As such, when you consume fat your body will either use it as an immediate source of energy or store it as fat. Find out more

#paleofood #superfood #superfoods #organic #obsessed #autumncalabrese #sweat #dadlife #bicfit #thrive #thriveexperience #thrivers #joy #beauty #weightlossjourney #weightmanagement #supplements #nutritionalsupplements #mom #mombie #survive #parent #opportunity #bepositive #trainer #pure #preworkout #aesthetic #fitguy #gymselfie


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Today was a very big day for me at the #gym . See, some time ago I suffered a #Back #Injury which is something that I speak of often because it was a defining moment in my life. In the years since I have been trying to #heal and to reclaim the part of me that was lost. During those years, though, I suffered other injuries and let #Depression get the better of me. I did a lot of #StressEating and a lot of #Drinking and not a lot of #Workout effort. Nearly healed, today, on a strictly #Vegan #Diet and completely #CleanAndSober I recently headed back to the gym and back to my #Training embarrassed by how #Overweight and #OutofShape I am, I have been training in a #Schmatta - I know everyone has seen it in the videos I have been sharing. It’s a big #Gap #Sweatshirt that I have been using to #hide my #shame After three weeks of serious #HealthyEating and consistent training, during my #LegDay #Workout I ditched the damn sweatshirt. I am just as #selfconscious as everyone else. Maybe even a little #Vain but my #Trainer Ray Scalvino once said to me “you cannot sculpt what you cannot see“. So today I reentered, fully, The #GymCulture because I am ready to reclaim the #Best part of me And set the example I was born to set, the one that gave me the nickname Bulldozer Mosher. #goodbyeschmatta #hellotshirt


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While on the road you must improvise your workouts. No bench press at the gym, no problem!

#floorpress #train #tillfailure #improviseadaptovercome #fitnessjunkie #killerworkout #wickedgrit #fitspo #trainer


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1 Pair Left🔥.. Repost from @triple_m_transporters_llc - THEY ONLY COME OUT ON SPECIAL OCCASIONS!!!! 🤑 #MMM @richstylescollection *Link In Bio*


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❤️SMART HEALTH. Thanks Bragg for the fort to market an healthy, intelligent and delicious DRINK! For info I use to use ACV in the morning after waking up to kick CCK and before going to bed to stabilize glycemia. Have a nice Monday princes !


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🔥QUICK TIP FOR PULL-UPS!🔥
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Here is one of my favorite "tricks" to help improve your pull-up technique.
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Try placing a ball or yoga block between your knees and slightly tilting your legs forward at the pelvis - this will help force an increased range of motion at the bottom portion of the pull-ups by pre-stretching the muscle before contracting.
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So simple, and so effective!
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Tag someone else looking to improve their pull-up technique or is looking for a few variations on this ultra staple exercise!


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Mejorando todos los días mas! Lunes de buena vibra vamos con todo!! #EscuadronFit #TrainerMF #fit #fuerza #vamos #motivacion #dedicacion #trainer #definicion #vamos nunca rendirse vienen cosas buenas 🙌🍫🔨


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Really wish I got footage of me pushing this today but there’s always a line of people waiting to use this specific leg press at golds Venice. Total of 1015 lbs for a set of 15 reps. Heaviest I’ve gone since my knee injury. Today’s workout consisted of 1. squats- started with a warm up of 135lbs- 265lbs, 2. Leg press shoulder width stance, 3. Leg press wide stance going to failure, 4. hamstring curls to failure, and 5. Hip trusts off the floor to burn out my hip flexors and 🍑. Always remember to train legs ladies and gentlemen! #fitfam #legs #legpress #fitspo #fitsporation #fitjourney #instafit #weightlifting #resistancetraining #trainer #goldsgymvenice #strong #heavyweight #muscle #venicebeach #venice #gains #ocbmensphysique


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Our bodies may be the same but we all still move in different ways. -
While in the gym everyone talks about form but not a lot of people talk about function.
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Now as everyone is different the functions of our bodies will differ slightly but in a round about way we will all still move in similar patterns.
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Our shoulders and hips are made to move a variety of ways while our knees and elbows only flex and extend. -
So with that being said it stands to reason that when we enter the gym as part of our warm up should we not check the function of these patterns and eliminate any errors in function before we begin more complex movement patterns? -
A good warm up should consist of movements that allow us increase our heart rate to prepare for the coming exercises, activate muscles that will be used and address all be it in a small way any joint dysfunction that may be according from lifestyle habits.
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Now if you cannot address the dysfunction in a warm up then it needs to be addressed outside and your program should reflect that rather then just training through and ending up in a worse state then before.


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So I did a thing today... I think the count is 14 or 15 now. Sorry mom 😁 “Success is not final. Failure is not fatal”. —Winston Churchill
I came across this quote a few months ago, and it has resonated with me ever since. I don’t think that I will ever have to remind myself of success not being final. No matter where I am at in life, I will always want to work harder, push further, and see where my limits exist.
BUT I do need to always remind myself that “failure is not fatal”. I have failed countless times. I am a bit of a hoper and a dreamer, and tend to get overly excited about everything and anything that comes my way.
While I do consider it somewhat of a blessing that I am pretty fearless when it comes to new opportunities, it can (and does) also lead me to many failures. This does not bode well with my perfectionist tendencies. **as you can see, I have many clashing characteristics**
The perfectionist in me is often mortified and disheartened by failure. Instead, I need to remind myself that failure presents opportunities to LEARN.
Failure can be fatal IF you let it be, but the choice is yours. Learn from them, rise above them, and find new ways and new opportunities.
#bodybuilding #bodybuildingmotivation #bodygoals #bodytransformation #bodybuilder #bodypositivity #body #bodybuildinglifestyle #weightlifting #weights #weighttraining #gym #gymmotivation #gymrat #gymselfie #gymflow #gymgirl #gymaddict #trainer #personaltrainer #nutritionist #girlswithtattoos #tattoo #motivationmonday


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Proud as hell of this guy... we sat down last year as he wrapped up a busy holiday season and discussed getting him in the best shape of his life for his wedding.
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In addition to his wedding, Jason’s a damned good golfer, and about to play some fantastic courses in Cabo later this week.
🏌🏼‍♂️
Over the past five months I’ve seen more effort and guts from this guy than I can explain... we’ve battled through and around CO poisoning (scary AF), back problems, an incredibly busy, multi-layered business and all the usual shit life throws at every one of us. He’s trained early, he’s trained late, he’s done what was asked and just continued to punch the clock every workout, including some of the tougher ones I’ve given to anyone I work with.
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When all is said and done, this guy dropped more than 22 pounds of fat (!), added some solid muscle, gained a ton of strength, and started moving like an athlete instead of an executive. On top of all of it I think we informally brainstormed/started about 18 businesses and generally laughed our asses off.
💪🏼
Congrats to both of you @yay_sone and @rinnleigh , but at least for today, especially to you Jason
🏌🏼‍♂️⏱️🧠🎩👰🍺💪🏼
#punchtheclock #strengthandconditioning #weightloss #fitness #golf #athlete #coaching #trainer #training #weightlifting #injury #beard #guyswithbeards #craftbeer #beergeek #halftimebeverage #toughdads


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Checking out the best places for upcoming body positive group fitness classes in #theredlands
Watch this space!


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Hello Hello 😃.
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Wie war euer Tag ? Ich hab gearbeitet und mich danach noch mit einer Freundin getroffen 🤩 @m_o_n_a_r_i 💕. .

Ich habe den schlimmsten Muskelkater meines Lebens vom gestrigen Training 😂😂. Schlimmer gehts schon gar nicht mehr 🤪. .

Ich wünsche euch allen einen schönen Abend ❤️☀️.
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Outfit: @bumbum (Selbstgekauft) 💕
Foto: @nilsrehmphoto ~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
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