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昨天練的那個菜單,一放上去一堆私訊問說
一次100下深蹲!!?不休息嗎?
接著還做80下硬舉?瘋了嗎
(好啦是有點)
相信看我限時運動一陣子的漢寶一定都知道
我不管練什麼,重訓也好、跑課表、飛輪
我都一直強調心跳率、強度這件事,
維持心跳率在83%-88%左右的中高強度運動持續30分鐘就夠妳爆炸了,
要怎麼知道自己的心跳率有沒有達到,
我是用心跳帶監測,才會知道即時心率和控制強度,了解自己運動消耗,才知道自己可以補充多少。
這就是為什麼有用心跳帶的漢寶第一句話都是跟我說
「原來以前運動燒那麼少,難怪我越練越油沒有效果」
「現在用了心跳帶會越來越努力運動維持心率,效果也很好」
雖然心跳帶顯示了數字給你看,讓妳知道可以push自己往前,但在沒有心跳帶之前,
「其實妳們都做的到,只是小看了自己」
.
就算我深蹲1Rm可以蹲65kg,1下,
但爆發力和肌耐力是不同肌群的訓練,
30kg也是我體重的60%左右,其實在昨天開跑課表深蹲到40.50下的時候我真的快放棄,一邊蹲腦子ㄧ邊狂ㄍㄧㄠˇ髒話,好幾次想下槓休息,但我心裡一直告訴自己
「妳不試試看怎麼知道自己不行」
Then I did it.
碎念了那麼多,其實真的想跟漢寶說,
既然邁出了第一步,就相信自己,
沒有捷徑、沒有速成、
只有透過不斷的練習再練習、堅持下去、碰到瓶頸想辦法突破
成功之後
你會感謝妳當初的堅持👍🏽
.
放了這個似乎文不對題的影片是想告訴漢寶,這個動作我去年10/19有po過文(➡️滑)不管怎麼練就是捲不上去,
只要有機會就一直練、一樣一直失敗也很灰心,但我沒有放棄,直到某天突然找到了上腹和臀部發力點,就成功了🎉
妳們看我好像很厲害是超人,其實沒有,強者外面比比皆是,我只是沒有放棄訓練而已。
U CAN!
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💡再來建立一個觀念,想要挑戰自己之前,請清楚的了解你的身體狀況和肌肉可以負荷的程度,做好妳的配重,維持身體動作正確穩定,真的不行很累開始白光見上帝就休息放掉,不要硬撐,透過一次次的練習,妳會開始理解自己身體可以負荷的強度在哪裡,就會慢慢進步,對手不是別人,是昨天的自己👍🏽
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#fitness #fitgirls #fit #fitnessgirl #fitgirl #漢娜語錄#healthylifestyle #healthylife #body #bodycheck #bodybulding #keepfit #keepstrong #b4漢寶 #重訓 #健身  #緊實 #馬甲 #workout #workoutfit #dontgiveup  #健康  #運動 #腹肌 #gymgirl #健康生活 #翹臀
昨天練的那個菜單,一放上去一堆私訊問說 一次100下深蹲!!?不休息嗎? 接著還做80下硬舉?瘋了嗎 (好啦是有點) 相信看我限時運動一陣子的漢寶一定都知道 我不管練什麼,重訓也好、跑課表、飛輪 我都一直強調心跳率、強度這件事, 維持心跳率在83%-88%左右的中高強度運動持續30分鐘就夠妳爆炸了, 要怎麼知道自己的心跳率有沒有達到, 我是用心跳帶監測,才會知道即時心率和控制強度,了解自己運動消耗,才知道自己可以補充多少。 這就是為什麼有用心跳帶的漢寶第一句話都是跟我說 「原來以前運動燒那麼少,難怪我越練越油沒有效果」 「現在用了心跳帶會越來越努力運動維持心率,效果也很好」 雖然心跳帶顯示了數字給你看,讓妳知道可以push自己往前,但在沒有心跳帶之前, 「其實妳們都做的到,只是小看了自己」 . 就算我深蹲1Rm可以蹲65kg,1下, 但爆發力和肌耐力是不同肌群的訓練, 30kg也是我體重的60%左右,其實在昨天開跑課表深蹲到40.50下的時候我真的快放棄,一邊蹲腦子ㄧ邊狂ㄍㄧㄠˇ髒話,好幾次想下槓休息,但我心裡一直告訴自己 「妳不試試看怎麼知道自己不行」 Then I did it. 碎念了那麼多,其實真的想跟漢寶說, 既然邁出了第一步,就相信自己, 沒有捷徑、沒有速成、 只有透過不斷的練習再練習、堅持下去、碰到瓶頸想辦法突破 成功之後 你會感謝妳當初的堅持👍🏽 . 放了這個似乎文不對題的影片是想告訴漢寶,這個動作我去年10/19有po過文(➡️滑)不管怎麼練就是捲不上去, 只要有機會就一直練、一樣一直失敗也很灰心,但我沒有放棄,直到某天突然找到了上腹和臀部發力點,就成功了🎉 妳們看我好像很厲害是超人,其實沒有,強者外面比比皆是,我只是沒有放棄訓練而已。 U CAN! . . . . . 💡再來建立一個觀念,想要挑戰自己之前,請清楚的了解你的身體狀況和肌肉可以負荷的程度,做好妳的配重,維持身體動作正確穩定,真的不行很累開始白光見上帝就休息放掉,不要硬撐,透過一次次的練習,妳會開始理解自己身體可以負荷的強度在哪裡,就會慢慢進步,對手不是別人,是昨天的自己👍🏽 . #fitness  #fitgirls  #fit  #fitnessgirl  #fitgirl  #漢娜語錄 #healthylifestyle  #healthylife  #body  #bodycheck  #bodybulding  #keepfit  #keepstrong  #b4漢寶  #重訓  #健身  #緊實  #馬甲  #workout  #workoutfit  #dontgiveup  #健康  #運動  #腹肌  #gymgirl  #健康生活  #翹臀 
Kobiety powinny dźwigać ciężary 💪 🏋️ 👩
@juuuuliett
#fit#fitness#fitgirl#fitnessgirl#gym#gymgirl#gymmotivation#fitnessmotivation#diet#dieta#crossfit#reebok#nike
Just a quick wake up yoga routine, trimmed and sped up to fit in this video. 
#flowyoga #labradoodle #yoga #healthy #fitgirl #fitfemales #gymgirl #fitfem #fitfam #health #fitness #health #yogi #fatloss #morning #goodmorning #vinyasa #warriorpose #energise #prebreakfast
Znajdź dziś chwilę tylko dla siebie 😘
Znajdź dziś chwilę tylko dla siebie 😘
Meine Cousine und ich ♥️ Als kleine Kinder haben wir immer allen weißgemacht, wir wären Zwillinge 😂 Ich glaube mittlerweile geht das nicht mehr so durch, oder? 🙃 Sehen wir uns ähnlich ?
Meine Cousine und ich ♥️ Als kleine Kinder haben wir immer allen weißgemacht, wir wären Zwillinge 😂 Ich glaube mittlerweile geht das nicht mehr so durch, oder? 🙃 Sehen wir uns ähnlich ?
It hurts now, but one day it’ll be your warm up. 💊❌💪 ---------------------------------------------- #gymlife #squats #girlswholift #fitspo #cardio #getfit #gymgirl #fitchick #fitlife #gymmotivation
#homegym #trainingday #fitmotivation #bootyfordays #squatbooty #gymjunkie #gymaholic #weightlossgoals #gettingfit #traininghard
#squatsbooty #cardioday #cardiotime #squatsfordays #bootygainz #squatspo #bootyworkouts #squatting #gymsharkwomen ---------------------------------------------- @real_jen_
@bianca_taylormonroe
@kaylaitsinesitalia
@bbgworldwide
@sexxylocals3
It hurts now, but one day it’ll be your warm up. 💊❌💪 ---------------------------------------------- #gymlife  #squats  #girlswholift  #fitspo  #cardio  #getfit  #gymgirl  #fitchick  #fitlife  #gymmotivation  #homegym  #trainingday  #fitmotivation  #bootyfordays  #squatbooty  #gymjunkie  #gymaholic  #weightlossgoals  #gettingfit  #traininghard  #squatsbooty  #cardioday  #cardiotime  #squatsfordays  #bootygainz  #squatspo  #bootyworkouts  #squatting  #gymsharkwomen  ---------------------------------------------- @real_jen_ @bianca_taylormonroe @kaylaitsinesitalia @bbgworldwide @sexxylocals3
Buona giornata da @gloriagiacosa 
CHE MERAVIGLIA

Seguite @best_italian_body e seguite questa meravigliosa creatura 😘 
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Buona giornata da @gloriagiacosa CHE MERAVIGLIA Seguite @best_italian_body e seguite questa meravigliosa creatura 😘 Seguite @gloriagiacosa Follow @gloriagiacosa Add @gloriagiacosa ❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️ #fitgirls  #inkedup  #fitnessmodel  #fitnessaddict  #fitspo  #bodybuilding  #gymgirl  #italian  #beachwear  #bikini  #squats  #fitness  #lifestyle  #girl  #fashion  #fashionblogger  #ootd  #blackandwhite  #tattoo  #diet  #igersitalia  #beach  #hot  #amazing  #beautiful 
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When you break free from the chains holding you down and have faith in yourself.... invest in yourself and see it as wealth not guilt or waste... you enable yourself to grow.  To belong to a family and community in your mini group and blossom. .
Be active within your mini groups that support your goals.  Be assertive. Be confident and know your worth.... your confidence will only grow 😍MY AMAZING CLIENT 😍.
#Repost @jaydehanna with @instatoolsapp ・・・
Do you know what’s changed between the time I took this photo and now? Absolutely nothing other than my mind. When I took this photo I felt happy and confident. But today I feel fat and miserable. 
My point is: we all have our down days. It’s ok to have a day where you don’t like what you see. It’s ok to throw a pity party. Just don’t live there. .
#actualgoals #fitgirl #fitness #fitlife #fitchick #fitnessmotivation #fitnessjourney #fitnessmodel #fitmodel #girlswholift #adelaide #anytimefitness #squat #goals #hustle #gym #gymrat #gymlife #gymlover #gymgirl #booty #foodie #nutrition #donutsanddeadlifts #vegan #vegetarianfitgirl #veganbodybuilding #teamruby #faithtrustandrubydust @rubysephora_figure
When you break free from the chains holding you down and have faith in yourself.... invest in yourself and see it as wealth not guilt or waste... you enable yourself to grow. To belong to a family and community in your mini group and blossom. . Be active within your mini groups that support your goals. Be assertive. Be confident and know your worth.... your confidence will only grow 😍MY AMAZING CLIENT 😍. #Repost  @jaydehanna with @instatoolsapp ・・・ Do you know what’s changed between the time I took this photo and now? Absolutely nothing other than my mind. When I took this photo I felt happy and confident. But today I feel fat and miserable. My point is: we all have our down days. It’s ok to have a day where you don’t like what you see. It’s ok to throw a pity party. Just don’t live there. . #actualgoals  #fitgirl  #fitness  #fitlife  #fitchick  #fitnessmotivation  #fitnessjourney  #fitnessmodel  #fitmodel  #girlswholift  #adelaide  #anytimefitness  #squat  #goals  #hustle  #gym  #gymrat  #gymlife  #gymlover  #gymgirl  #booty  #foodie  #nutrition  #donutsanddeadlifts  #vegan  #vegetarianfitgirl  #veganbodybuilding  #teamruby  #faithtrustandrubydust  @rubysephora_figure
The last few years have been a massive period of transformation for me. From a big chick who never bared my legs and wore baggy clothes to try and cover my size, to now where I love wearing shorts and bikinis. I’m so glad I made a choice to change my lifestyle.
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Wherever you are in your journey, just remember every step forward is one step closer to your goals and every step backwards just means you’re human. Don’t expect perfection and don’t give up because you made a mistake, they happen. Just use your mistakes as an opportunity to refocus on where it is you want to be and never lose sight of your goals
#40kgslighter 
#transformationtuesday #bodytransformation #weightlossjourney #weightloss #weightlosstransformation #beforeandafter #progressnotperfection #progresspic #bodyconfidence #bodypositivity #girlswholift #gymfreak #womenwholift #fatloss #myfitnesspal #fattofit #gymgirl #fitchick #weightlossstory #losingweight #weightlossmotivation #healthylifestyle #noexcuses #weighttraining #bikinigirl #gymmotivation
The last few years have been a massive period of transformation for me. From a big chick who never bared my legs and wore baggy clothes to try and cover my size, to now where I love wearing shorts and bikinis. I’m so glad I made a choice to change my lifestyle. . Wherever you are in your journey, just remember every step forward is one step closer to your goals and every step backwards just means you’re human. Don’t expect perfection and don’t give up because you made a mistake, they happen. Just use your mistakes as an opportunity to refocus on where it is you want to be and never lose sight of your goals #40kgslighter  #transformationtuesday  #bodytransformation  #weightlossjourney  #weightloss  #weightlosstransformation  #beforeandafter  #progressnotperfection  #progresspic  #bodyconfidence  #bodypositivity  #girlswholift  #gymfreak  #womenwholift  #fatloss  #myfitnesspal  #fattofit  #gymgirl  #fitchick  #weightlossstory  #losingweight  #weightlossmotivation  #healthylifestyle  #noexcuses  #weighttraining  #bikinigirl  #gymmotivation 
Sześć posiłków dziennie a mój sixpack nadal pięknie widać 😁💪#sixpack #checkform #goodmorning #fit #fitgirl #gymgirl #hardwork #dieta #fitfood #lovely #beauty #happy #checkin #photo #instalike #polishgirl
Tuesday morning gym session 💁🏼 Chest, shoulders & triceps done 💪🏻🙌🏻 Now I’m Off to work for the first of 3 12.5hr shifts 👩🏻‍⚕️ Happy Tuesday ❤️ #fitness #fitfamuk #irishfitfam #gym #gymgirl #weights #workout #goals #musclegain #weightloss #12weekprogram #motivation #morning #happy #nurselife #balance #lifestyle #gettingitalldone
Guten Tag liebe #fitfam am Dienstag 💙💛💙 Das ist heute eine ganz unübliche Zeit  zum posten bei mir.. erstens bin ich  dezent im Stress, zweitens ist mein Instagram heute schon mehrfach abgestürzt und drittens bin ich auch noch erkältet. Nachher gehts zur Fashionhall Part 8-  mal schauen, was es dieses Jahr dort zu sehen gibt. Euch einen tollen Tag
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Outfit:  @stronger (Werbung )
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#strongersweden #fitness #fitnessgirl #gymgirl #gymtime #fitnessfreak #trainlikeabeast #fitfam #fitspo #fitnessinspiration #fitnessmotivation #fitnessmodel #dailypost #fitnessblogger #fashionblogger #ootd #fashionstyle #photooftheday #berlin #girlswithtattoos #girlswithmuscle #smile #style #gymclothes #girlswholift #bizeps #muscle #bikinimodel #fashionmodel
Guten Tag liebe #fitfam  am Dienstag 💙💛💙 Das ist heute eine ganz unübliche Zeit zum posten bei mir.. erstens bin ich dezent im Stress, zweitens ist mein Instagram heute schon mehrfach abgestürzt und drittens bin ich auch noch erkältet. Nachher gehts zur Fashionhall Part 8- mal schauen, was es dieses Jahr dort zu sehen gibt. Euch einen tollen Tag ——- Outfit: @stronger (Werbung ) ——- #strongersweden  #fitness  #fitnessgirl  #gymgirl  #gymtime  #fitnessfreak  #trainlikeabeast  #fitfam  #fitspo  #fitnessinspiration  #fitnessmotivation  #fitnessmodel  #dailypost  #fitnessblogger  #fashionblogger  #ootd  #fashionstyle  #photooftheday  #berlin  #girlswithtattoos  #girlswithmuscle  #smile  #style  #gymclothes  #girlswholift  #bizeps  #muscle  #bikinimodel  #fashionmodel 
So Matt & I bought a tandem bike today! 😂 #whereyougoigo  #thiswillbehilarious
Don’t stop when it hurts; stop when you’re done. 💊❌💪 ---------------------------------------------- #gymlife #squats #girlswholift #fitspo #cardio #getfit #gymgirl #fitchick #fitlife #gymmotivation
#homegym #trainingday #fitmotivation #bootyfordays #squatbooty #gymjunkie #gymaholic #weightlossgoals #gettingfit #traininghard
#squatsbooty #cardioday #cardiotime #squatsfordays #bootygainz #squatspo #bootyworkouts #squatting #gymsharkwomen ---------------------------------------------- @toneitupgirls
@emilyzorzonello
@toneitup_dee
@toneitup_hawaii
@jselter_official
Don’t stop when it hurts; stop when you’re done. 💊❌💪 ---------------------------------------------- #gymlife  #squats  #girlswholift  #fitspo  #cardio  #getfit  #gymgirl  #fitchick  #fitlife  #gymmotivation  #homegym  #trainingday  #fitmotivation  #bootyfordays  #squatbooty  #gymjunkie  #gymaholic  #weightlossgoals  #gettingfit  #traininghard  #squatsbooty  #cardioday  #cardiotime  #squatsfordays  #bootygainz  #squatspo  #bootyworkouts  #squatting  #gymsharkwomen  ---------------------------------------------- @toneitupgirls @emilyzorzonello @toneitup_dee @toneitup_hawaii @jselter_official
Clients & AM cardio ✔️
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Sometimes we can find it hard to fit everything we want to in our day but it’s also committing yourself to what you really want to achieve.. no one achieves their goals without hard work and patience.
If you really want something.. make the extra time, get up that little bit earlier, get those late night sessions in.
But most of all, don’t give up on yourself or your goals 💚
#gymmotivation #gymtime #gymgirl #personaltrainer #pt #cardio #cardioworkout #workout #workoutmotivation #motivation #goals #fitness #fitnessgirl #fit #amcardio #gymnastics #circuittraining #liss #alphaleteathletics #girlgains #weightloss #instagram #follow4follow #instagirl #fitspo #fitfam #gymaholic
Clients & AM cardio ✔️ - Sometimes we can find it hard to fit everything we want to in our day but it’s also committing yourself to what you really want to achieve.. no one achieves their goals without hard work and patience. If you really want something.. make the extra time, get up that little bit earlier, get those late night sessions in. But most of all, don’t give up on yourself or your goals 💚 #gymmotivation  #gymtime  #gymgirl  #personaltrainer  #pt  #cardio  #cardioworkout  #workout  #workoutmotivation  #motivation  #goals  #fitness  #fitnessgirl  #fit  #amcardio  #gymnastics  #circuittraining  #liss  #alphaleteathletics  #girlgains  #weightloss  #instagram  #follow4follow  #instagirl  #fitspo  #fitfam  #gymaholic 
Happy Friday Amores 😁😁😁 new bts videos are available in the member section of my website of my shoot with @jetervision ! .
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www.theMariaVillalba.com
From @themariavillalba
#gymgirl #gymgirlvids #gymgirls #gymgirlsdaily #gymgirlgains #gymgirlproblems #gymgirlsofig #gymgirlz #gymgirlsu #gymgirlsrule #fitgirl #fitgirls #fitgirlsnl #fitgirlcode #fitgirlmom #fitgirlsguide #fitgirlfam #fitgirlfood #fitgirls_inspire #fitgirllove #fitgirllife
Happy Friday Amores 😁😁😁 new bts videos are available in the member section of my website of my shoot with @jetervision ! . . www.theMariaVillalba.com From @themariavillalba #gymgirl  #gymgirlvids  #gymgirls  #gymgirlsdaily  #gymgirlgains  #gymgirlproblems  #gymgirlsofig  #gymgirlz  #gymgirlsu  #gymgirlsrule  #fitgirl  #fitgirls  #fitgirlsnl  #fitgirlcode  #fitgirlmom  #fitgirlsguide  #fitgirlfam  #fitgirlfood  #fitgirls_inspire  #fitgirllove  #fitgirllife 
Struggled with dips the longest time, literally had to be assisted every single time for half a year ... now I saw progress 😄😄😄 .
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#dips #workout #trainingday #fitness #gym #gymgirl #gymtime #fitnessgirl #triceps #tricepsworkout
Good Morning 😊
In großer Vorfreude , dass heute wieder so schönes Wetter ist wie gestern , habe ich mich gleich etwas sommerlich gekleidet .. Pustekuchen, es regnet 😂
Egal, heute wird eh ein langer und anstrengender Tag im Auto, letzter Termin um 18 Uhr in Erding bevor es dann mit meiner @annasfitstories ins Fitness und zum Essen geht !👭
habt einen tollen Tag😘
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#friends #friendshipgoals #fitdurch2018 #fitnesslifestyle #whereisthesun
Good Morning 😊 In großer Vorfreude , dass heute wieder so schönes Wetter ist wie gestern , habe ich mich gleich etwas sommerlich gekleidet .. Pustekuchen, es regnet 😂 Egal, heute wird eh ein langer und anstrengender Tag im Auto, letzter Termin um 18 Uhr in Erding bevor es dann mit meiner @annasfitstories ins Fitness und zum Essen geht !👭 habt einen tollen Tag😘 . . . . . . #friends  #friendshipgoals  #fitdurch2018  #fitnesslifestyle  #whereisthesun 
My new favorite breakfast when I have no time to cook 🙌🏻🙌🏻 Really easy and you can make it very quickly 😏 
Bowlcake 😍 I just mixed oat flour, cocoa, cinamon and egg whites and then, I cooked it with the microwave 2 minutes ⏰
As you can see, I topped it with a piece of dark chocolate (whose get melted 😍🍫) and some strawberries 🍓 
Have a nice day 😘😘😘
My new favorite breakfast when I have no time to cook 🙌🏻🙌🏻 Really easy and you can make it very quickly 😏 Bowlcake 😍 I just mixed oat flour, cocoa, cinamon and egg whites and then, I cooked it with the microwave 2 minutes ⏰ As you can see, I topped it with a piece of dark chocolate (whose get melted 😍🍫) and some strawberries 🍓 Have a nice day 😘😘😘
Life is too short 👁 to make bad choices.
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PLEASE READ THE WHOLE CAPTION 💜
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Each morning you open your eyes and it’s a BRAND NEW DAY and you go about doing your usual chores. Throughout your day, you make choices and take life-altering decisions - some of which are well-thought out and some spontaneous. But every new day, is a reflection of your past and a determinant of your future.
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The previous picture was back in April 2017 during my hiking craze phase. I love hiking ⛰ - the arduous walk leading up to a real reward 💎 - but I suffered a lot a lot during my hikes. My leg muscles were not strong enough and my torso felt too heavy during climbs - it was always a task. But I secretly hoped that someday my body would automatically become more fit if I did many hikes. .
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My thinking was flawed. Because physical exercises and lifting will only get you so far. The real secret is NUTRITION. Over the past year the only thing that I find has massively changed is the reduction in belly fat. And that is because of a CHOICE I make every single meal every day. .
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How I wish I had started earlier so I could enjoy all these hikes so much more and attempt even harder #hikes . Life seems too short when I count the number of things I want to accomplish - with weeks blending into months and months to years - it’s time to take ACTION NOW and do what’s BEST FOR YOU. 💪🏼
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Choose the best FOOD for your body, the best WORKOUTS that help strengthen your body and the best THOUGHTS to build a stronger mindset. Life is too short to do things half-heartedly and get low-quality gains. Life is simply too short.
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#lovelife #fitness #dreams #weightlosstransformation #weightlossjourney #fatloss #musclegain #bellyfat #mondaymotivation #fitspo #fitnessmotivation #fitnesslifestyle #livefit #loveyourbody #workoutmotivation #beforeandafter #beforeandafterweightloss #weightloss #howtoloseweight #gurls #girlswholift #indiangirl #girlwithmuscles #gymgirl #eatclean
Life is too short 👁 to make bad choices. . . PLEASE READ THE WHOLE CAPTION 💜 . . Each morning you open your eyes and it’s a BRAND NEW DAY and you go about doing your usual chores. Throughout your day, you make choices and take life-altering decisions - some of which are well-thought out and some spontaneous. But every new day, is a reflection of your past and a determinant of your future. . . The previous picture was back in April 2017 during my hiking craze phase. I love hiking ⛰ - the arduous walk leading up to a real reward 💎 - but I suffered a lot a lot during my hikes. My leg muscles were not strong enough and my torso felt too heavy during climbs - it was always a task. But I secretly hoped that someday my body would automatically become more fit if I did many hikes. . . . My thinking was flawed. Because physical exercises and lifting will only get you so far. The real secret is NUTRITION. Over the past year the only thing that I find has massively changed is the reduction in belly fat. And that is because of a CHOICE I make every single meal every day. . . How I wish I had started earlier so I could enjoy all these hikes so much more and attempt even harder #hikes  . Life seems too short when I count the number of things I want to accomplish - with weeks blending into months and months to years - it’s time to take ACTION NOW and do what’s BEST FOR YOU. 💪🏼 . . Choose the best FOOD for your body, the best WORKOUTS that help strengthen your body and the best THOUGHTS to build a stronger mindset. Life is too short to do things half-heartedly and get low-quality gains. Life is simply too short. . . #lovelife  #fitness  #dreams  #weightlosstransformation  #weightlossjourney  #fatloss  #musclegain  #bellyfat  #mondaymotivation  #fitspo  #fitnessmotivation  #fitnesslifestyle  #livefit  #loveyourbody  #workoutmotivation  #beforeandafter  #beforeandafterweightloss  #weightloss  #howtoloseweight  #gurls  #girlswholift  #indiangirl  #girlwithmuscles  #gymgirl  #eatclean 
Hiit= high intensity interval training.
Liss= low intensity steady state.
היט- יותר יעיל, לרוב קשה יותר, שורף קלוריות .
ליס- פחות יעיל, קל יותר ושורף קלוריות
לעיתים אנחנו לא בטוחים מה מסוגי האירובי יעיל יותר עבורינו ועבור המטרה שלנו.
אעשה קצת סדר.
למעשה, שניהם טובים וניתן לשלב בין שניהם.
ליס יעיל מכיוון שהוא פשוט לביצוע ולא קשה ויכול להתבצע בכל מקום.
גם אם אנחנו קצת עייפים .
היט יעיל מכיוון שניתן לשרוף קלוריות בזמן יחסית קצר ומצד שני זה אימון יחסית תובעני ועלול לעכב התאוששות מאימוני הכוח.
שימו לב שהוא לא מתבצע בסמוך לאימוני רגליים.
אז מה מתאים לכם?
זה בעצם מאוד אנדבידואלי בין אדם לאדם, מה שכן, תבחרו בקפידה את סוג האירובי שלכם , שיתאים לתכנית האימונים שלכם, למטרות שלכם והכי חשוב שתצליחו להתמיד בו לאורך זמן.
🚶🏽‍♀🏃🏽‍♀🚶🏽‍♀🏃🏽‍♀🚶🏽‍♀🏃🏽‍♀🚶🏽‍♀🏃🏽‍♀
#hiit #deadlift #squat #booty #bootylicious #gym #gymgirl  #motivationalquotes #goals  #motivationforfitness #fit_with_lir  #bodybuilding #strong #wonderwoman #fitlife #fitness #fitmotivation #gluteus #gluts #vegan #veganmuscle #הלידרים #abs#sixpack #health#fitnessmod
Hiit= high intensity interval training. Liss= low intensity steady state. היט- יותר יעיל, לרוב קשה יותר, שורף קלוריות . ליס- פחות יעיל, קל יותר ושורף קלוריות לעיתים אנחנו לא בטוחים מה מסוגי האירובי יעיל יותר עבורינו ועבור המטרה שלנו. אעשה קצת סדר. למעשה, שניהם טובים וניתן לשלב בין שניהם. ליס יעיל מכיוון שהוא פשוט לביצוע ולא קשה ויכול להתבצע בכל מקום. גם אם אנחנו קצת עייפים . היט יעיל מכיוון שניתן לשרוף קלוריות בזמן יחסית קצר ומצד שני זה אימון יחסית תובעני ועלול לעכב התאוששות מאימוני הכוח. שימו לב שהוא לא מתבצע בסמוך לאימוני רגליים. אז מה מתאים לכם? זה בעצם מאוד אנדבידואלי בין אדם לאדם, מה שכן, תבחרו בקפידה את סוג האירובי שלכם , שיתאים לתכנית האימונים שלכם, למטרות שלכם והכי חשוב שתצליחו להתמיד בו לאורך זמן. 🚶🏽‍♀🏃🏽‍♀🚶🏽‍♀🏃🏽‍♀🚶🏽‍♀🏃🏽‍♀🚶🏽‍♀🏃🏽‍♀ #hiit  #deadlift  #squat  #booty  #bootylicious  #gym  #gymgirl  #motivationalquotes  #goals  #motivationforfitness  #fit_with_lir  #bodybuilding  #strong  #wonderwoman  #fitlife  #fitness  #fitmotivation  #gluteus  #gluts  #vegan  #veganmuscle  #הלידרים  #abs #sixpack  #health #fitnessmod 
Jest nam niezmiernie miło ogłosić, że Marta @marta_mila dołączyła do grona ambasadorek GYM BOSS💪🏼😁 Marta to istny tytan pracy, co przełożyło się na zdobyciu wielu tytułów Federacji IFBB m.in.: * 2 miejsce Junior Bikini Fitness Arnold Classic Barcelona 2017
* 4 miejsce Women Bikini Fitness Arnold Classic Barcelona 2017
* 3 miejsce Junior Bikini Fitness World Championships Bistrita Romenia 2017
* 4 miejsce Women Bikini Fitnes World Championships Biarritz Francja 2017. 🏆🏆🏆Wiemy, że jeszcze wiele tytułów przed nią. Śledźcie profil Marty, po dawkę inspiracji i ćwiczenia jakie wykonuje na co dzień☺️👌🏼
#gymboss #likeaboss #gym #gymlife #gymfreak #fit #fitness #fitnessgirl #fitgirl #gymjunkie #abs #gymaddict #fitjunkie #workout #fitbody #gymspo #fitfam #squats #gymgirl #gymwear #train #trening #diet #dieta #leggings #activelife #gymmotivation #gymtime #gyminspo #fitnessmotivation
Jest nam niezmiernie miło ogłosić, że Marta @marta_mila dołączyła do grona ambasadorek GYM BOSS💪🏼😁 Marta to istny tytan pracy, co przełożyło się na zdobyciu wielu tytułów Federacji IFBB m.in.: * 2 miejsce Junior Bikini Fitness Arnold Classic Barcelona 2017 * 4 miejsce Women Bikini Fitness Arnold Classic Barcelona 2017 * 3 miejsce Junior Bikini Fitness World Championships Bistrita Romenia 2017 * 4 miejsce Women Bikini Fitnes World Championships Biarritz Francja 2017. 🏆🏆🏆Wiemy, że jeszcze wiele tytułów przed nią. Śledźcie profil Marty, po dawkę inspiracji i ćwiczenia jakie wykonuje na co dzień☺️👌🏼 #gymboss  #likeaboss  #gym  #gymlife  #gymfreak  #fit  #fitness  #fitnessgirl  #fitgirl  #gymjunkie  #abs  #gymaddict  #fitjunkie  #workout  #fitbody  #gymspo  #fitfam  #squats  #gymgirl  #gymwear  #train  #trening  #diet  #dieta  #leggings  #activelife  #gymmotivation  #gymtime  #gyminspo  #fitnessmotivation 
Do you know what’s changed between the time I took this photo and now? Absolutely nothing other than my mind. When I took this photo I felt happy and confident. But today I feel fat and miserable. 
My point is: we all have our down days. It’s ok to have a day where you don’t like what you see. It’s ok to throw a pity party. Just don’t live there. 
#actualgoals #fitgirl #fitness #fitlife #fitchick #fitnessmotivation #fitnessjourney #fitnessmodel #fitmodel #girlswholift #adelaide #anytimefitness #squat #goals #hustle #gym #gymrat #gymlife #gymlover #gymgirl #booty #foodie #nutrition #donutsanddeadlifts #vegan #vegetarianfitgirl #veganbodybuilding #teamruby #faithtrustandrubydust @rubysephora_figure
Do you know what’s changed between the time I took this photo and now? Absolutely nothing other than my mind. When I took this photo I felt happy and confident. But today I feel fat and miserable. My point is: we all have our down days. It’s ok to have a day where you don’t like what you see. It’s ok to throw a pity party. Just don’t live there. #actualgoals  #fitgirl  #fitness  #fitlife  #fitchick  #fitnessmotivation  #fitnessjourney  #fitnessmodel  #fitmodel  #girlswholift  #adelaide  #anytimefitness  #squat  #goals  #hustle  #gym  #gymrat  #gymlife  #gymlover  #gymgirl  #booty  #foodie  #nutrition  #donutsanddeadlifts  #vegan  #vegetarianfitgirl  #veganbodybuilding  #teamruby  #faithtrustandrubydust  @rubysephora_figure
öglen yemegi itinayla evden getirildi ve 
afiyetle hüpletildi😄
spor programi 
temize cekildi🙌
aksam kardio ve 
karin var😉😉 .
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#baslamadanbitmez
#aslapesetme #fitnessmotivation #gym #gymtime #gymgirl #workout #health #kiloverme #beslenme #antreman #yağyak #diyet #diyetteyiz #suicmeyiunutma #pilates #dumbell #dumbellswing #beforeandafter #cardio #taeboo #evdespor #katojonikbeslenme
WHO LOVE MESSI.??🍎💖💪👌🏋️🍎💯
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FOLLOW:@gym_legend.ig for more amazing Content on insta ❤️
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Tag someone who needs to be motivated 🏋️
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#inspireddaily #inspiretobegreat #fitchick #drivendaily #earnednotgiven #aspiretoinspire #inspiredaily #motivatedanddriven #workhardforit #workforit #inspireothers #gymgirlsdaily #gymgirlgains #dailygrind #workoutpic #fitnesstrainer #getbettertoday #gymgoals #lifegoals #math #gymgirl #leggings #prettygirls #girlswithmuscle #fitgirls #beautifulwomen #girlswholift #gymfreak #girlswithmuscles #strongwoman
WHO LOVE MESSI.??🍎💖💪👌🏋️🍎💯 . FOLLOW:@gym_legend.ig for more amazing Content on insta ❤️ . Tag someone who needs to be motivated 🏋️ . #inspireddaily  #inspiretobegreat  #fitchick  #drivendaily  #earnednotgiven  #aspiretoinspire  #inspiredaily  #motivatedanddriven  #workhardforit  #workforit  #inspireothers  #gymgirlsdaily  #gymgirlgains  #dailygrind  #workoutpic  #fitnesstrainer  #getbettertoday  #gymgoals  #lifegoals  #math  #gymgirl  #leggings  #prettygirls  #girlswithmuscle  #fitgirls  #beautifulwomen  #girlswholift  #gymfreak  #girlswithmuscles  #strongwoman 
Viel zu spät dran 😱, das hat man davon wenn man zuuuuu gemütlich frühstückt 😊. Jetzt ab aufs Fahrrad, #cardio steht an.  #fitness #gym #workout #gymmotivation #motivation #inspiring #fitnessgirl #fitgirl #gymgirl #getfit #feelgood #happygirl #getinshape #diet #dietfood #girlabs #abs #cardioday #cardiotime #justme #weiterso #ichwillmehr #machdichwahr #shredded #fitnessjourney #bodytransformation #getinshape #fitfamgermany
Viel zu spät dran 😱, das hat man davon wenn man zuuuuu gemütlich frühstückt 😊. Jetzt ab aufs Fahrrad, #cardio  steht an. #fitness  #gym  #workout  #gymmotivation  #motivation  #inspiring  #fitnessgirl  #fitgirl  #gymgirl  #getfit  #feelgood  #happygirl  #getinshape  #diet  #dietfood  #girlabs  #abs  #cardioday  #cardiotime  #justme  #weiterso  #ichwillmehr  #machdichwahr  #shredded  #fitnessjourney  #bodytransformation  #getinshape  #fitfamgermany 
Racuchy z jabłkiem i slonym karmelem 😍😍😍😍 #dziendobry #sniadaniemistrzow #breakfast #dieta #dietabezdiety #2xme #2xmeteam #2xmesystem #fit #wksklep #workoutathome #fitness #gym #gymgirl #polishmama
POST WORKOUT 🏋🏼‍♀️ • Yogurt greco • Fragole 🍓 
#fragole #yogurt #protein #break #postworkout #palestra #yogurtgreco #fit #diet #lovegym #gym #body #healthy #builder #workout #work #determination #food #gymnastics #gymgirl #bodybuilder #healthyfood #delicious #sweet #instafood #foods #healthydiet #fitness #love #foodphotography
Held handstand on still rings, starting off without a jump (a more difficult version 🙃) It is still not perfect but I'm trying 💪
Held handstand on still rings, starting off without a jump (a more difficult version 🙃) It is still not perfect but I'm trying 💪
Fitness motivation 👌👌👍❤
Tag your friend 👍
➖➖➖➖➖➖➖➖➖➖➖➖
Follow @fit_humanoid ✔
Follow @fit_humanoid ✔
➖➖➖➖➖➖➖➖➖➖➖➖
❤Double tap if you thought this was cool!❤
➖➖➖➖➖➖➖➖➖➖➖➖
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 #progress #fitnessmodel #activelife #fitchick #bodyupdate #fitbod #fitispiration #healthylifestyle #fitnessjourney #goals #motivate #gymgirl #fitstagram #strongwoman #fitnessmotivation #gymmotivation #toned #bikinigirl #fitgirl #eatclean #health #fitfam #workout #fit #motivation #gym #healthy #fitness
Fitness motivation 👌👌👍❤ Tag your friend 👍 ➖➖➖➖➖➖➖➖➖➖➖➖ Follow @fit_humanoid ✔ Follow @fit_humanoid ✔ ➖➖➖➖➖➖➖➖➖➖➖➖ ❤Double tap if you thought this was cool!❤ ➖➖➖➖➖➖➖➖➖➖➖➖ - -  #progress  #fitnessmodel  #activelife  #fitchick  #bodyupdate  #fitbod  #fitispiration  #healthylifestyle  #fitnessjourney  #goals  #motivate  #gymgirl  #fitstagram  #strongwoman  #fitnessmotivation  #gymmotivation  #toned  #bikinigirl  #fitgirl  #eatclean  #health  #fitfam  #workout  #fit  #motivation  #gym  #healthy  #fitness 
Fitness motivation 👌👌👍❤
Tag your friend 👍
➖➖➖➖➖➖➖➖➖➖➖➖
Follow @fit_humanoid ✔
Follow @fit_humanoid ✔
➖➖➖➖➖➖➖➖➖➖➖➖
❤Double tap if you thought this was cool!❤
➖➖➖➖➖➖➖➖➖➖➖➖
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 #progress #fitnessmodel #activelife #fitchick #bodyupdate #fitbod #fitispiration #healthylifestyle #fitnessjourney #goals #motivate #gymgirl #fitstagram #strongwoman #fitnessmotivation #gymmotivation #toned #bikinigirl #fitgirl #eatclean #health #fitfam #workout #fit #motivation #gym #healthy #fitness
Fitness motivation 👌👌👍❤ Tag your friend 👍 ➖➖➖➖➖➖➖➖➖➖➖➖ Follow @fit_humanoid ✔ Follow @fit_humanoid ✔ ➖➖➖➖➖➖➖➖➖➖➖➖ ❤Double tap if you thought this was cool!❤ ➖➖➖➖➖➖➖➖➖➖➖➖ - -  #progress  #fitnessmodel  #activelife  #fitchick  #bodyupdate  #fitbod  #fitispiration  #healthylifestyle  #fitnessjourney  #goals  #motivate  #gymgirl  #fitstagram  #strongwoman  #fitnessmotivation  #gymmotivation  #toned  #bikinigirl  #fitgirl  #eatclean  #health  #fitfam  #workout  #fit  #motivation  #gym  #healthy  #fitness 
Hey Hey 😀
Woche 3 ✅ Training 2 erfolgreich beendet. 😊
Alles läuft besser seitdem ich mich nicht mehr so stressen lasse.  #transformNation und Coach sei Dank 😍 das Ziel stets vor Augen 💪  #cologne #CGN #selfie #blonde #blondie #blueeyes #smile #outfitoftheday #love #like #follow #fitgirl #gymgirl #bodybuilding #gym #gymlife #fitness #legday #workout #abnehmen2018 #diet
Fitness motivation 👌👌👍❤
Tag your friend 👍
➖➖➖➖➖➖➖➖➖➖➖➖
Follow @fit_humanoid ✔
Follow @fit_humanoid ✔
➖➖➖➖➖➖➖➖➖➖➖➖
❤Double tap if you thought this was cool!❤
➖➖➖➖➖➖➖➖➖➖➖➖
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 #progress #fitnessmodel #activelife #fitchick #bodyupdate #fitbod #fitispiration #healthylifestyle #fitnessjourney #goals #motivate #gymgirl #fitstagram #strongwoman #fitnessmotivation #gymmotivation #toned #bikinigirl #fitgirl #eatclean #health #fitfam #workout #fit #motivation #gym #healthy #fitness
Fitness motivation 👌👌👍❤ Tag your friend 👍 ➖➖➖➖➖➖➖➖➖➖➖➖ Follow @fit_humanoid ✔ Follow @fit_humanoid ✔ ➖➖➖➖➖➖➖➖➖➖➖➖ ❤Double tap if you thought this was cool!❤ ➖➖➖➖➖➖➖➖➖➖➖➖ - -  #progress  #fitnessmodel  #activelife  #fitchick  #bodyupdate  #fitbod  #fitispiration  #healthylifestyle  #fitnessjourney  #goals  #motivate  #gymgirl  #fitstagram  #strongwoman  #fitnessmotivation  #gymmotivation  #toned  #bikinigirl  #fitgirl  #eatclean  #health  #fitfam  #workout  #fit  #motivation  #gym  #healthy  #fitness 
Current shape 👆🏻 been tracking my macros for the last couple of weeks (thanks to the gorgeous @activealexandra for explaining it all so easily 🙌🏻) and starting to notice some real changes and finding a comfortable ground with what works/doesn’t work and (mostly) staying on track whilst still enjoying myself 🍎🍕🤷🏼‍♀️ •
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#fitfam #fitness #fitlife #fitgirl #gymgirl #gymrat #inspiration #motivation #strongnotskinny #selflove #girlswholift #girlswithmuscles #progressnotperfection #bbg #bbgbabes #bbguk #macros #macrocounting #iifym #balance #legday #bootygains #leaningout #tuesday #tuesdaymotivation
Current shape 👆🏻 been tracking my macros for the last couple of weeks (thanks to the gorgeous @activealexandra for explaining it all so easily 🙌🏻) and starting to notice some real changes and finding a comfortable ground with what works/doesn’t work and (mostly) staying on track whilst still enjoying myself 🍎🍕🤷🏼‍♀️ • • • #fitfam  #fitness  #fitlife  #fitgirl  #gymgirl  #gymrat  #inspiration  #motivation  #strongnotskinny  #selflove  #girlswholift  #girlswithmuscles  #progressnotperfection  #bbg  #bbgbabes  #bbguk  #macros  #macrocounting  #iifym  #balance  #legday  #bootygains  #leaningout  #tuesday  #tuesdaymotivation 
Transformation Tuesday, I know I posted this the other day but looking back at old photos I can’t believe how far I’ve come! Flipped the photo for easier comparison, some days I feel like I’ve made no progress and looking back at old photos I realise I’ve made such a change ☺️ .
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#fitnessjourney #weightlossjourney #weightloss #weightgain #weightgainjourney #muscleup #musclegain #weightlifting #transformation #gym #gymmotivation #booty🍑 #bootygainz #girlswholift #girlswithtattoos #fitness #fitnessgirl #gymlife #gymtransformation #fitnessgirl #fitness #fitnesslifestyle #gymlife #weightlossmotivation #muscleup #musclegain #gymgirl #gymmotivation #gfg #gracefitguide #transformationtuesday #transformation #beforeandafter
Transformation Tuesday, I know I posted this the other day but looking back at old photos I can’t believe how far I’ve come! Flipped the photo for easier comparison, some days I feel like I’ve made no progress and looking back at old photos I realise I’ve made such a change ☺️ . . . . . #fitnessjourney  #weightlossjourney  #weightloss  #weightgain  #weightgainjourney  #muscleup  #musclegain  #weightlifting  #transformation  #gym  #gymmotivation  #booty ðŸ‘ #bootygainz  #girlswholift  #girlswithtattoos  #fitness  #fitnessgirl  #gymlife  #gymtransformation  #fitnessgirl  #fitness  #fitnesslifestyle  #gymlife  #weightlossmotivation  #muscleup  #musclegain  #gymgirl  #gymmotivation  #gfg  #gracefitguide  #transformationtuesday  #transformation  #beforeandafter 
SHE CAN DO BOTH.!🍎💖💪👌🏋️🍎💯
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FOLLOW:@bodybuilding_at_peak for more amazing Content on insta ❤️
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Tag someone who needs to be motivated 🏋️
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#inspireddaily #inspiretobegreat #fitchick #drivendaily #earnednotgiven #aspiretoinspire #inspiredaily #motivatedanddriven #workhardforit #workforit #inspireothers #gymgirlsdaily #gymgirlgains #dailygrind #workoutpic #fitnesstrainer #getbettertoday #gymgoals #lifegoals #math #gymgirl #leggings #prettygirls #girlswithmuscle #fitgirls #beautifulwomen #girlswholift #gymfreak #girlswithmuscles #strongwoman
SHE CAN DO BOTH.!🍎💖💪👌🏋️🍎💯 . FOLLOW:@bodybuilding_at_peak for more amazing Content on insta ❤️ . Tag someone who needs to be motivated 🏋️ . #inspireddaily  #inspiretobegreat  #fitchick  #drivendaily  #earnednotgiven  #aspiretoinspire  #inspiredaily  #motivatedanddriven  #workhardforit  #workforit  #inspireothers  #gymgirlsdaily  #gymgirlgains  #dailygrind  #workoutpic  #fitnesstrainer  #getbettertoday  #gymgoals  #lifegoals  #math  #gymgirl  #leggings  #prettygirls  #girlswithmuscle  #fitgirls  #beautifulwomen  #girlswholift  #gymfreak  #girlswithmuscles  #strongwoman