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It's hard enough to get motivated to train when your on holiday or away with work. It's even harder when the gym at the hotel is pretty average.
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After a bit of playing around on the standard cardio equipment I decided on this workout.
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10 cable pull downs
10 lunges with 22kg dumbells (cleaned and held at shoulders)
10 dumbell snatches 16kg dumbell
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5 rounds (last round was 20 reps of each, just to make sure you are finished)
1 min rest between rounds.
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#anw @ninjawarriorau #SAninjas #ausNWT #australianninjawarrior #americanninjawarrior #adelaideninja #crossfit #wod #fitness #workout #weights #strong #strength #hiit #motivation #keepgoing #ninjatraining #calisthenics  #dailyworkout #rig #muscle #menshealth #climbing #NinjaWarrior #HIIT #cardio #gym #lifting #training
It's hard enough to get motivated to train when your on holiday or away with work. It's even harder when the gym at the hotel is pretty average. . After a bit of playing around on the standard cardio equipment I decided on this workout. . 10 cable pull downs 10 lunges with 22kg dumbells (cleaned and held at shoulders) 10 dumbell snatches 16kg dumbell . 5 rounds (last round was 20 reps of each, just to make sure you are finished) 1 min rest between rounds. . . . . . . #anw  @ninjawarriorau #SAninjas  #ausNWT  #australianninjawarrior  #americanninjawarrior  #adelaideninja  #crossfit  #wod  #fitness  #workout  #weights  #strong  #strength  #hiit  #motivation  #keepgoing  #ninjatraining  #calisthenics   #dailyworkout  #rig  #muscle  #menshealth  #climbing  #NinjaWarrior  #HIIT  #cardio  #gym  #lifting  #training 
THE FINAL FIVE!👌
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A special congratulations to everyone who participated in the Define F45 8 Week Challenge, it was our biggest challenge to date at F45 Croydon and there certainly was some Amazing results💪😍🙌 We will be announcing the winners at our Christmas Party which commences at 3pm tomorrow @thecellardoorringwood 
1st Prize, $500 cash💵, 2nd Prize dinner for 2 at The Cellar Door, 3rd Prize F45 Merchandise Pack💪👌
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Our next Define F45 8 Week Challenge starts 29th January 2018😍 
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🔹7 Day Experience🔹
🔺Download the F45 app or
🔺Go to our online store 
https://f45training.com.au/croydonvic
THE FINAL FIVE!👌 ____ A special congratulations to everyone who participated in the Define F45 8 Week Challenge, it was our biggest challenge to date at F45 Croydon and there certainly was some Amazing results💪😍🙌 We will be announcing the winners at our Christmas Party which commences at 3pm tomorrow @thecellardoorringwood 1st Prize, $500 cash💵, 2nd Prize dinner for 2 at The Cellar Door, 3rd Prize F45 Merchandise Pack💪👌 ____ Our next Define F45 8 Week Challenge starts 29th January 2018😍 ____ 🔹7 Day Experience🔹 🔺Download the F45 app or 🔺Go to our online store https://f45training.com.au/croydonvic
161kg/355lbs x 5
143kg/315lbs 5 x 4 with 3 sec paused
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Building up my sumo in the off-season with some conventional pulls. Don’t avoid exercises you don’t like just because you aren’t good at it, you should be training the opposite stand too in order to fill in the gaps and build a better rounded physique.
161kg/355lbs x 5 143kg/315lbs 5 x 4 with 3 sec paused . Building up my sumo in the off-season with some conventional pulls. Don’t avoid exercises you don’t like just because you aren’t good at it, you should be training the opposite stand too in order to fill in the gaps and build a better rounded physique.
Had the kiddos working on pull-ups today.  They continue to impress me!!! 💪💪💪👍
Had the kiddos working on pull-ups today. They continue to impress me!!! 💪💪💪👍
Spread some love❤Ich wünsche euch allen ein schönes Wochenende🤗
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#fitness #fitfam #fitspo #girlswholift #abs #muscles #fit #motivation #inspiration #blogger #training #sport #fitchick #fitgirl #sixpack #weightlifting #bodybuilding #fitnessaddict #gymlife #workout #weights #fitnessmodel #fitnessgirl #fitnessmotivation #cardio #gym #photooftheday #healthy #strong #getfit
Getting back to a decent routine in the gym has been tough. This journey to 210LBs is not going to be easy, but I’m mentally prepared. 
How are you doing with your fitness goals?
Getting back to a decent routine in the gym has been tough. This journey to 210LBs is not going to be easy, but I’m mentally prepared. How are you doing with your fitness goals?
Make today so awesome, yesterday gets jealous.
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🔗|www.thelimitlessapparel.com —————————————————————
#fashion #workout #limitless #protein #cardio #weights #abs #dedication #tank #muscle #fashion #squat #tanktop #fitnessmotivation  #determination #gymmotivation #fitness #body #health #fitnessmodel #fitnessaddict #fitspo #bodybuilding #gymlifestyle #fit #life #lifestyle #montreal
Make today so awesome, yesterday gets jealous. ————————————————————— 🔗|www.thelimitlessapparel.com ————————————————————— #fashion  #workout  #limitless  #protein  #cardio  #weights  #abs  #dedication  #tank  #muscle  #fashion  #squat  #tanktop  #fitnessmotivation  #determination  #gymmotivation  #fitness  #body  #health  #fitnessmodel  #fitnessaddict  #fitspo  #bodybuilding  #gymlifestyle  #fit  #life  #lifestyle  #montreal 
#LiftIt
Back to reality... putting all my vacation clothes away, doing laundry, grocery shopping, food prep are all on the agenda for today. But some puppy snuggles are first!! 💕🐶🐶💕 Oh and on a even more awesome note... I LOST WEIGHT ON VACATION!! I don’t want to focus on weight loss but I couldn’t help this one!! .
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#fitness #backtoreality #fitfam #instafit #workout #exercise #homegym #strength #weights #weightloss #cardio #progress #accountability #gymlife #fitnessmotivation #earlymorningworkout #muscles #girlswholift #dedication #nutrition #cleaneating #fitbit #tracking #support #foodprep #mealprep #puppysnuggle #germanshorthairedpointer #instapuppies #furbabies
Back to reality... putting all my vacation clothes away, doing laundry, grocery shopping, food prep are all on the agenda for today. But some puppy snuggles are first!! 💕🐶🐶💕 Oh and on a even more awesome note... I LOST WEIGHT ON VACATION!! I don’t want to focus on weight loss but I couldn’t help this one!! . . . . #fitness  #backtoreality  #fitfam  #instafit  #workout  #exercise  #homegym  #strength  #weights  #weightloss  #cardio  #progress  #accountability  #gymlife  #fitnessmotivation  #earlymorningworkout  #muscles  #girlswholift  #dedication  #nutrition  #cleaneating  #fitbit  #tracking  #support  #foodprep  #mealprep  #puppysnuggle  #germanshorthairedpointer  #instapuppies  #furbabies 
Good afternoon everyone. Sure you are enjoying your day. Remember to order some GotyGoty at a discounted price ( Use code: CHRISTMAS for 20% OFF Hurry up don’t miss your chance 🍀 ) #christmasspirit #20%  #blackwomenworkout #blackgirlsworkouttoo #blackwomendoworkout #blackfitness 
#blackwomenloosingweight #blackfitness #blackgirlsrun #blackgirlsworkout 
#weightlossjourney #weightloss #weightlosstransformation #weightlossbeforeandafter #weightlossgoals #weightlossmotivation #weightlossstory #weightlossgoal #weight #weights #weightlossprogress
Good afternoon everyone. Sure you are enjoying your day. Remember to order some GotyGoty at a discounted price ( Use code: CHRISTMAS for 20% OFF Hurry up don’t miss your chance 🍀 ) #christmasspirit  #20 % #blackwomenworkout  #blackgirlsworkouttoo  #blackwomendoworkout  #blackfitness  #blackwomenloosingweight  #blackfitness  #blackgirlsrun  #blackgirlsworkout  #weightlossjourney  #weightloss  #weightlosstransformation  #weightlossbeforeandafter  #weightlossgoals  #weightlossmotivation  #weightlossstory  #weightlossgoal  #weight  #weights  #weightlossprogress 
When the gym doesn’t have a rope you adapt and overcome :) #sundayfunday #gym #fitness #lift #apartmentgym #lift #weights #sweat #bulking #militarymuscle
We’re clearly doing something right in #ADVHQ aren’t we Tobes!! @tobyh19 💪🏼👊🏻🦍👲🏻
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#beast #hardworkbeatstalentwhentalentdoesntworkhard #graft #weights #S&C #1stTeamCallUpSoonSurely!? #leadingfromthefront #strength #speed #power #gainz #herecomestheBOOM #coaching #progress #proud #ADVPT #ADVHQ
Started to incorporate abs again in my routine 🤗
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These are a Killer
🌟 3 sets of 15
**** focus on making sure your glutes come off the floor
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. . . . . . . . . . . . #inspire #strongnotskinny #bootygainz #npc #fitness #girlswithmuscle #weights #fitfam #fitnessjourney #prep #motivation #dedication #workout #fitness #diet #weightlossjourney #gym #iifym #glutes #travel #noexcuses #lifting #determination #getfitwithcely
Catching a breath between supersets - trying to inflate those mini-muscles #bodybuilding #body #bodytransformation #fitnessmotivation #fitness #shredded #nofilter ##ifbb #gym #gymmemes #ink #truth #confidence #savage #respect #gymmeme #gymaholic #goals #weights #weightlifting #muscles #fluffygains #leanbodies #shredz #fitstagram
First workout back and I feel so great. And by great I mean I could barely snap this picture because my whole body was shaking. Successful volume leg workout! The time off was much needed physically and mentally, I feel recharged and motivated beyond belief. And for the few people who commented oh working off that vacation... 🙃 no, the gym is my hobby.. I love lifting and don’t regret a single calorie. I think I lost weight on vacation because we averaged 15,000-30,000 steps a day (I usually average around 1,000 steps a day #accountantlife 😅). I got to enjoy some good food with my mom and sister and didn’t feel guilty at all. My first real vacation in a few years! But it feels so great to be back in my normal routine! I contemplated wearing my crown to the gym 😂😂💁🏻‍♀️ #npc #npcbikini #npcbikinicompetitor #bodybuilding #bodybuilder #weightlifting #weightlifter #fit #fitness #fitfam #igfit #igfitness #health#workout #fitnessmotivation #fitnessjourney #girlswithmuscle #girlswholift #gym #weights #flexibledieting #iifym #macros #seeyoulaterleaner #resultsaretypical #1stphorm  #iam1stphorm #legionofboom
First workout back and I feel so great. And by great I mean I could barely snap this picture because my whole body was shaking. Successful volume leg workout! The time off was much needed physically and mentally, I feel recharged and motivated beyond belief. And for the few people who commented oh working off that vacation... 🙃 no, the gym is my hobby.. I love lifting and don’t regret a single calorie. I think I lost weight on vacation because we averaged 15,000-30,000 steps a day (I usually average around 1,000 steps a day #accountantlife  😅). I got to enjoy some good food with my mom and sister and didn’t feel guilty at all. My first real vacation in a few years! But it feels so great to be back in my normal routine! I contemplated wearing my crown to the gym 😂😂💁🏻‍♀️ #npc  #npcbikini  #npcbikinicompetitor  #bodybuilding  #bodybuilder  #weightlifting  #weightlifter  #fit  #fitness  #fitfam  #igfit  #igfitness  #health #workout  #fitnessmotivation  #fitnessjourney  #girlswithmuscle  #girlswholift  #gym  #weights  #flexibledieting  #iifym  #macros  #seeyoulaterleaner  #resultsaretypical  #1stphorm  #iam1stphorm  #legionofboom 
Quick easy tea tonight packet cheese and leek pasta with veg and a slice of garlic bread. Had a festive bake from Gregg's for lunch today....naughty naughty. I have wanted one all week.
Should really do some xmas wrapping, can't be bothered though, so tired.🎅🎄
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#dinner #strengthfeed  #foodblog #instarunner #fooddiary #foodie #run  #fit #gymaddict #fitnessmotivation 
#fitness #exercise #girlswholift #weighttraining #weights  #fitfam #instafit #musclegain #intuativeeating  #anxiety #depression #dpd #dependentpersonalitydisorder #mentalhealth #strength
Quick easy tea tonight packet cheese and leek pasta with veg and a slice of garlic bread. Had a festive bake from Gregg's for lunch today....naughty naughty. I have wanted one all week. Should really do some xmas wrapping, can't be bothered though, so tired.🎅🎄 . . . #dinner  #strengthfeed  #foodblog  #instarunner  #fooddiary  #foodie  #run  #fit  #gymaddict  #fitnessmotivation  #fitness  #exercise  #girlswholift  #weighttraining  #weights  #fitfam  #instafit  #musclegain  #intuativeeating  #anxiety  #depression  #dpd  #dependentpersonalitydisorder  #mentalhealth  #strength 
Check out @gslonesfitpro and our sister page @ebonyfitfreaks TAG ALL FIT FREAKS #fit #fitspo #fitness #gains #gainz #cardio #run #eatright #lift  #muscle  #dedication #bodybuildingmotivation #bodybuilding #gymlife #muscle #body  #train #eatclean #squat #goals #weights #fitfam #fitlife #physique #womenshealth #menshealth #healthy #gym #eathealthy #gymlife #healthylifestyle
Ham, red onion, mushroom and cheese toastie with homemade wedges for tea after work 😍 Who doesn’t love a toastie😍❤️
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#hardwork #fitnessmotivation #healthylifestyle #foodie #postshift #balance #fitness #fitnessgirl #gym #exercise #motivation #weekends #sundays #cardio #weights #nutrition #carbs
I get asked how I break up my training all the time, well this is it for off season. No days off specifically planned but if I’m cbf I just skip the day all together. I don’t bother with any cardio or fitness training I just lift heavy on everything I train, I tend to get lean no matter what I do if my training is just consistent. Good/bad/great or even shit workouts still produce better results than doing nothing at all. Now that summer is here I will happily skip gym to do something recreational on the weekends with friends in place of gym. Ninja Warrior training is always fun to do with friends. Training is training to me until I focus on a specific show or competition I just really train for maintenance and maybe a little progression in areas I’m not happy with.
My advice to results stick with something you can follow and enjoy doing, if your health becomes a choir you need to find the passion in another area otherwise it will all go to shit.
I get asked how I break up my training all the time, well this is it for off season. No days off specifically planned but if I’m cbf I just skip the day all together. I don’t bother with any cardio or fitness training I just lift heavy on everything I train, I tend to get lean no matter what I do if my training is just consistent. Good/bad/great or even shit workouts still produce better results than doing nothing at all. Now that summer is here I will happily skip gym to do something recreational on the weekends with friends in place of gym. Ninja Warrior training is always fun to do with friends. Training is training to me until I focus on a specific show or competition I just really train for maintenance and maybe a little progression in areas I’m not happy with. My advice to results stick with something you can follow and enjoy doing, if your health becomes a choir you need to find the passion in another area otherwise it will all go to shit.
Those Monday training sessuons when it just doesn't quite feel amazing. #swim4memory #fitness #dementia #alzheimers #gym #swim #strength #training #motivation  #physiotherapy #work #bankit #beatz #health #physio #gainz #caffeine #weights #justkeepswimming #journey #Monday
So I’ve been doing bench for a month and a bit. I just do the bar 3 sets of 10. I’m almost ready and steady enough to start adding weights. I normally do it right when I get to the gym as my warm up. I really enjoy them. Look forward to when I can go back to this photo as where I started and be proud. What have I learned this year? It doesn’t matter what age you are. It’s never too late to start over and be The pets you wished you’d be. #realtalk #training #learning #weights #weighttraining #weighttrain #bench #muscle #icandothis #ican #icandoit #gym #fitness #gains #spartacusgym
So I’ve been doing bench for a month and a bit. I just do the bar 3 sets of 10. I’m almost ready and steady enough to start adding weights. I normally do it right when I get to the gym as my warm up. I really enjoy them. Look forward to when I can go back to this photo as where I started and be proud. What have I learned this year? It doesn’t matter what age you are. It’s never too late to start over and be The pets you wished you’d be. #realtalk  #training  #learning  #weights  #weighttraining  #weighttrain  #bench  #muscle  #icandothis  #ican  #icandoit  #gym  #fitness  #gains  #spartacusgym 
New family member 😻🎁 #melting
#selfiesunday I may be in Mexico enjoying all the food and alcohol but going to be ready to hit some goals starting 2018! #fitmoms #weights #girlswhoworkout #strongnotskinny #gymlife #bisfortheguys #keto #mexicovacation #enjoyingallthefood
Who's up for a 5.30am traoning session 👀
Got to love my Monday Mornings, lifting like a beast! As Santa dayd, No Lift No Gift 👊👊👊👊
#beastmode #traininghard #weights #gains #monday #gettingitdone
Medal#running#Brighton#Marathon#fitness#weights#no pain no gain#
Wrapping presents & relaxing in this gorgeous @rain_fitness outfit.  This outfit is so versatile, I can wear it to the gym, but I can also wear it to & from the grocery store and around the house! The details in these leggings are gorgeous & they have an awesome selection online & in store! Get yours now at 15% off using code "ASHLEY15" at checkout. **WORLDWIDE SHIPPING Available**
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#workout #gym #liveagoodlife #fitness #weights #motivation #toneitup #inspire #workoutgear #shape #boutique #canada #goals #thesweatlife #ontario #windsor #liveagoodlife #cleaneating #healthy #nutrition #inspire #train #tone #shape #workoutpants #crossfit #clothing #attire #fashionblogger #yoga #abs #train
Wrapping presents & relaxing in this gorgeous @rain_fitness outfit. This outfit is so versatile, I can wear it to the gym, but I can also wear it to & from the grocery store and around the house! The details in these leggings are gorgeous & they have an awesome selection online & in store! Get yours now at 15% off using code "ASHLEY15" at checkout. **WORLDWIDE SHIPPING Available** . . . #workout  #gym  #liveagoodlife  #fitness  #weights  #motivation  #toneitup  #inspire  #workoutgear  #shape  #boutique  #canada  #goals  #thesweatlife  #ontario  #windsor  #liveagoodlife  #cleaneating  #healthy  #nutrition  #inspire  #train  #tone  #shape  #workoutpants  #crossfit  #clothing  #attire  #fashionblogger  #yoga  #abs  #train 
The 3 wise men ☃️🎄
The 3 wise men ☃️🎄
Another delicious #vegan dinner.  Our first time having baked sweet potatoes tonight. It won't be the last. Served with lemon and coriander couscous and a simple salad of spinach, tomatoes, red onion, olives and Greek style cheese from Sainsbury's.  Perfect meal for after the #gym

Our #homemade #Baileys video is currently uploading to YouTube.  #Brownies video to follow. 
#vegans #vegansofinstagram #vegansofig #whatveganseat #veganfoodshare #veganlife #veganliving #veganfood #plantbased #crueltyfree #fuel #workout #weights #cardio #fitness #gay #queer #queerlife #lgbt #husbands #gaycouple
Another delicious #vegan  dinner. Our first time having baked sweet potatoes tonight. It won't be the last. Served with lemon and coriander couscous and a simple salad of spinach, tomatoes, red onion, olives and Greek style cheese from Sainsbury's. Perfect meal for after the #gym  Our #homemade  #Baileys  video is currently uploading to YouTube. #Brownies  video to follow. #vegans  #vegansofinstagram  #vegansofig  #whatveganseat  #veganfoodshare  #veganlife  #veganliving  #veganfood  #plantbased  #crueltyfree  #fuel  #workout  #weights  #cardio  #fitness  #gay  #queer  #queerlife  #lgbt  #husbands  #gaycouple 
Today should be cardio inly but i wanted to do back and chest... lol .. 🤦🏻‍♀️ #dontwanttolosemyboobs lol😂🤣😂🤣 G•O•O•D ⭐️ V•I•B•E•S 💋 ⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️ #dorky #Sexy #attractive #cardio #weights weight training #iwantmynakedchalupabackplease😂 #gymjunkie #weightloss #fatloss newme #bodybuilding #instafit #becauseyouchangedmyworld 🌍 #goals😍  #ifyouknowyouknow😉  #newadventures #newjourney #mealprepping #alldayyoumay #squats🍑🍑 #babysteps👣  #lovepink💗  #🦋kisses #toning #onedayatatime🕰  #healthy 🦋💗🌸🎀🍍
Today should be cardio inly but i wanted to do back and chest... lol .. 🤦🏻‍♀️ #dontwanttolosemyboobs  lol😂🤣😂🤣 G•O•O•D ⭐️ V•I•B•E•S 💋 ⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️ #dorky  #Sexy  #attractive  #cardio  #weights  weight training #iwantmynakedchalupabackplease 😂 #gymjunkie  #weightloss  #fatloss  newme #bodybuilding  #instafit  #becauseyouchangedmyworld  🌍 #goals 😍 #ifyouknowyouknow 😉 #newadventures  #newjourney  #mealprepping  #alldayyoumay  #squats 🍑🍑 #babysteps 👣 #lovepink 💗 #🦋kisses #toning  #onedayatatime 🕰 #healthy  🦋💗🌸🎀🍍
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Not a pair of trainers in sight 💁🏻‍♀️👣👠
👗Wearing @rubyviolet1 
#strongsockgame
Not a pair of trainers in sight 💁🏻‍♀️👣👠 👗Wearing @rubyviolet1 #strongsockgame 
💯% truth here.. I've been behind on my training. 
I've gone from 6 days a week religiously banging #weights and hitting a #metcon to 3-4 days a week if I'm lucky. 
#Sleep and #training have been in short supply. 
Not all that long ago if I didn't get my #workout in I was a bear to be around. 
But here's the deal... #coaching for me has become a new outlet. I enjoy coaching just as much, if not more than training. It is so exciting to watch people make progress and achieve their their own #goals. Your #goal has become my goal. 
I'm not giving up though. If I'm going to talk about it, I'm going to be about it. This is 405x5.. and it was #HEAVY. Almost exactly one year ago I was able to pull 530 from the floor on the road to 600. I know I've lost #strength. I know I've lost #conditioning. But I'm going to get it back. 
New personal goal.. train 5 days a week no matter what. Place more importance on #mobility and #gymnastics work. Sharpen the ax as a #coach. Chase #virtuosity in my movement. Oh, and pull 600 by the end of 2018. 
What are your goals??? #alwaysready #crossfit #deadlift #cffc #liftheavy #movefast
💯% truth here.. I've been behind on my training. I've gone from 6 days a week religiously banging #weights  and hitting a #metcon  to 3-4 days a week if I'm lucky. #Sleep  and #training  have been in short supply. Not all that long ago if I didn't get my #workout  in I was a bear to be around. But here's the deal... #coaching  for me has become a new outlet. I enjoy coaching just as much, if not more than training. It is so exciting to watch people make progress and achieve their their own #goals . Your #goal  has become my goal. I'm not giving up though. If I'm going to talk about it, I'm going to be about it. This is 405x5.. and it was #HEAVY . Almost exactly one year ago I was able to pull 530 from the floor on the road to 600. I know I've lost #strength . I know I've lost #conditioning . But I'm going to get it back. New personal goal.. train 5 days a week no matter what. Place more importance on #mobility  and #gymnastics  work. Sharpen the ax as a #coach . Chase #virtuosity  in my movement. Oh, and pull 600 by the end of 2018. What are your goals??? #alwaysready  #crossfit  #deadlift  #cffc  #liftheavy  #movefast 
Are detoxes actually healthy? We answer your detox questions ready for a New Year kickstart! https://enrgym.com/detox-new-year/ #liveyourpotential #enrgym #gym #workout #nutrition #food #diet #healthy #eatclean #detox #health #train #exercise #weights #cardio #motivation #inspiration #fitspo #fitness #blog #sundayblogshare #fbloggers
Coming down to the last few weeks of my bulk..
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I've had ups and downs these past couple of months. I've given my all this offseason and I've realized how hard it is which makes me want it more..
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Competing is opening up a new chapter in my life and I'm excited to finally step on stage. I've gone through some trial runs and learned what my body needs to push me to that next level..
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The hardest part will be the willpower and strength. Losing weight is taxing on the mind and body..
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I've experience plateaus and struggles in weight loss and I know how hard it can be. You have to keep in mind what your end result should be..
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With a goal in your mind and your heart, there shouldn't be a reason to surrender..
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Just remember that everyone is in the same boat, so go in with an open mind and don't judge those with a similar journey..
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"Live so that when your children think of fairness and integrity, they think of you.”..
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#healthydiet  #fitfreak #musclefood  #fitinspiration  #workoutflow  #bodyunderconstruction  #bodybuilderlifestyle #strongerthanyesterday  #workoutdone #exercising #gym  #training #shredded #abs #sixpacks #muscle #strong #lift #weights #weightloss #aesthetic #shredding  #swole #bulk #photooftheday #loveit  #instadaily #picoftheday
Coming down to the last few weeks of my bulk.. -•- I've had ups and downs these past couple of months. I've given my all this offseason and I've realized how hard it is which makes me want it more.. -•- Competing is opening up a new chapter in my life and I'm excited to finally step on stage. I've gone through some trial runs and learned what my body needs to push me to that next level.. -•- The hardest part will be the willpower and strength. Losing weight is taxing on the mind and body.. -•- I've experience plateaus and struggles in weight loss and I know how hard it can be. You have to keep in mind what your end result should be.. -•- With a goal in your mind and your heart, there shouldn't be a reason to surrender.. -•- Just remember that everyone is in the same boat, so go in with an open mind and don't judge those with a similar journey.. -•- "Live so that when your children think of fairness and integrity, they think of you.”.. - - - - #healthydiet  #fitfreak  #musclefood  #fitinspiration  #workoutflow  #bodyunderconstruction  #bodybuilderlifestyle  #strongerthanyesterday  #workoutdone  #exercising  #gym  #training  #shredded  #abs  #sixpacks  #muscle  #strong  #lift  #weights  #weightloss  #aesthetic  #shredding  #swole  #bulk  #photooftheday  #loveit  #instadaily  #picoftheday 
🥇HOW MANY SETS AND REPS🥇
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🦖There’s not a magic number when it comes to sets and reps. There are guidelines like the picture above, but everyone’s body reacts differently to different styles of training. Whether you’re training for strength, hypertrophy or endurance. You have to see what your goals are and what works best for you.
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🏋🏻‍♂️As long as you put your muscles through a progressive overload, you will make progress. “A progressive overload is the principle that involves continually increasing the demands on the musculoskeletal system to continually make gains in muscle size, strength and endurance.” This basically means you have to push yourself in the gym, whether you’re increasing resistance or intensity. It’s a very simple concept, but it’s the foundation of successful resistance training.
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🦈The picture above shows general guidelines that can help you stay on track with your goals. I personally like training in the higher rep range because that’s what works best for me. Some people may react better to a lower rep range with more weight. You just have to see what works best for you. As long as you maintain proper form and you really push yourself every workout. You will make progress. 💪
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📥Hope this was helpful and DM me if you have any questions!
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📱Thanks Jordan @syattfitness for the great picture!
🥇HOW MANY SETS AND REPS🥇 - 🦖There’s not a magic number when it comes to sets and reps. There are guidelines like the picture above, but everyone’s body reacts differently to different styles of training. Whether you’re training for strength, hypertrophy or endurance. You have to see what your goals are and what works best for you. - 🏋🏻‍♂️As long as you put your muscles through a progressive overload, you will make progress. “A progressive overload is the principle that involves continually increasing the demands on the musculoskeletal system to continually make gains in muscle size, strength and endurance.” This basically means you have to push yourself in the gym, whether you’re increasing resistance or intensity. It’s a very simple concept, but it’s the foundation of successful resistance training. - 🦈The picture above shows general guidelines that can help you stay on track with your goals. I personally like training in the higher rep range because that’s what works best for me. Some people may react better to a lower rep range with more weight. You just have to see what works best for you. As long as you maintain proper form and you really push yourself every workout. You will make progress. 💪 - 📥Hope this was helpful and DM me if you have any questions! - 📱Thanks Jordan @syattfitness for the great picture!
Monday morning motivation- Seeing abit of progress on the guns 💪🏽 @bigjkotantonis ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#monday#progress#guns#biceps#flex#growth#gains#muscle#weights#training#gym#figure#girlswholift#goals#offseason#selfie#fitness#instagram#change#motivation#morning#full#harder#thicker#curves#summer#training#bodybuilding#coach#prep#strength
🌟SUNDAY WORKOUT!! 🌟 Not sure how I managed this session hung over... but I did it😀👊🏻 lower body session mainly targeted GLUTES 🍑. Low resistance and higher reps. Give this ago 🙌🏻 any questions DM me ⬇️🏃🏼‍♀️ #personaltrainer #workout #glutes #legs #sundaysession #nodaysoff #hungoverworkout #resistancebands #gym #weights #workhard #consistency #weekendworkout
I need to get out of Chuze,these weights feel like plastic☹️
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#fml #75 #lightweight #motivation #risegrind #fitness #lift #muscle #weights #shred
Hey Monday 👋🏻 this has been fun to work on lately. Will be interesting to see how it looks when I lean out. Last few days in the gym, going to smash out some double up cardio & weights and then Japan Thursday... who knows what’s going to happen there 😜💪🏻🇯🇵
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#leanback #workout #mondaymorning #fastescardio #weights #weightlifting #bodybuilding #girlswholift #backworkout #getlean #shred #gym #fit #fitness #fitnessmotivation #fitgirls #fitnessgirl #fitspo #fitstagram #fitspiration #girlswhoworkout #sydney #bikinimodel #bikinicompetitor #compprep
Hey Monday 👋🏻 this has been fun to work on lately. Will be interesting to see how it looks when I lean out. Last few days in the gym, going to smash out some double up cardio & weights and then Japan Thursday... who knows what’s going to happen there 😜💪🏻🇯🇵 . . . . . . #leanback  #workout  #mondaymorning  #fastescardio  #weights  #weightlifting  #bodybuilding  #girlswholift  #backworkout  #getlean  #shred  #gym  #fit  #fitness  #fitnessmotivation  #fitgirls  #fitnessgirl  #fitspo  #fitstagram  #fitspiration  #girlswhoworkout  #sydney  #bikinimodel  #bikinicompetitor  #compprep 
45lbs 150 squats 120 sit-ups 30 arm lifts and 30 glute lifts later! Feeling good! #barbell #gains #tattoo #squats #weights #curves #fitmom #fitgirl #fitgirls #youliftbro #myowngym #feelinggood #happyandhealthy #curvesandtattoos #curvesandmuscles #curvesandconfidence #afternoonworkoutsesh #bangs #arrow #movingforward
When you’re still deadlifting heavy with a dislocated knee 😂😏 jk jk that would hurt like a bishhhhh lol.
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My knee still isn’t healing quite as fast as we were hoping which leads my physical therapist to believe that there’s a deeper issue like a tear. To be honest I️m getting frustrated with the whole thing because I️JUST had surgery last October, and the possibility of having to have another one irks me. 
I️ guess there’s not much I️ can do at this point but be patient. It sucks not being able to train the way I️ want to, and not being able to play soccer. I️m just taking things day by day, and hoping for this sucker to stop hurting.
When you’re still deadlifting heavy with a dislocated knee 😂😏 jk jk that would hurt like a bishhhhh lol. . My knee still isn’t healing quite as fast as we were hoping which leads my physical therapist to believe that there’s a deeper issue like a tear. To be honest I️m getting frustrated with the whole thing because I️JUST had surgery last October, and the possibility of having to have another one irks me. I️ guess there’s not much I️ can do at this point but be patient. It sucks not being able to train the way I️ want to, and not being able to play soccer. I️m just taking things day by day, and hoping for this sucker to stop hurting.
:::SWIPE::: Guess what?
That’s a carb baby. 😩 I planned on being out of ketosis Thursday night when I went to Star Wars because I was going to have candy and then we had our gym Christmas party on Friday. That meant it would only be 24 hours until I worked towards getting back in ketosis. We had to reschedule the party to Saturday due to weather, so I got delayed an extra day. I could’ve decided to only eat Keto at the party, but I spent almost 13 hours baking and made an executive decision to just eat anything. This is the longest I’ve ever been out of ketosis and I hate it 😩 I could barely sleep last night because I felt so horrible. Fasting and working out is the quickest way back to ketosis for me.  72 hour electrolyte only fast. Keto On 😎
:::SWIPE::: Guess what? That’s a carb baby. 😩 I planned on being out of ketosis Thursday night when I went to Star Wars because I was going to have candy and then we had our gym Christmas party on Friday. That meant it would only be 24 hours until I worked towards getting back in ketosis. We had to reschedule the party to Saturday due to weather, so I got delayed an extra day. I could’ve decided to only eat Keto at the party, but I spent almost 13 hours baking and made an executive decision to just eat anything. This is the longest I’ve ever been out of ketosis and I hate it 😩 I could barely sleep last night because I felt so horrible. Fasting and working out is the quickest way back to ketosis for me. 72 hour electrolyte only fast. Keto On 😎
Benched a new PR earlier this week and stretched out this morning with coaching by @learntolovetoexercise.  Training hard and getting results!  #exercise #fitness #virusintl #evl #evlnutrition #healthylifestyle #health #workout #weighttraining #stretching #gym #weights #energy #nutrition
20 lb slam ball throws .
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@wayneapeterson 
@jesus_shuttlesworth00 
@swolarbearfitness 
#slamball #medicineball #FitLife #Fitness #GetStrong #GymLife #GymTime #NoPainNoGain #Sweat #Weights #WeightTraining #Workout #fitnessjourney #fitnessgoals #swolarbearfitness
Picked up my weeks food from @foodprepped these guy have made my life so much easier making sure I'm getting them calories in!! Hit them up they are doing 15% off for order over Xmas be quick won't last long!

#Teamevo
#Teambeardink
#TeamFluffy
#Foodprepped 
#superiorstrongman  #strongman #eventtraining #deadlifts #strengthtraining #logpress #weights #strength #power #powerlifting #gym #weights  #strengthshop #workout #lifts #atlasstones #bodybuilding #cardio #evolutionstrengthandfitness #ukstrongman #fitfam #fitness #lifting #benchpress #squats #instafit #beastmode
Picked up my weeks food from @foodprepped these guy have made my life so much easier making sure I'm getting them calories in!! Hit them up they are doing 15% off for order over Xmas be quick won't last long! #Teamevo  #Teambeardink  #TeamFluffy  #Foodprepped  #superiorstrongman   #strongman  #eventtraining  #deadlifts  #strengthtraining  #logpress  #weights  #strength  #power  #powerlifting  #gym  #weights   #strengthshop  #workout  #lifts  #atlasstones  #bodybuilding  #cardio  #evolutionstrengthandfitness  #ukstrongman  #fitfam  #fitness  #lifting  #benchpress  #squats  #instafit  #beastmode