Posting a bit later today because I had a stressfull day, didn't even have time to cook 😅 (thanks @albertheijnbelgie for having quick healthy meals you can just microwave 👌) butttt I finished my school work I had to get done today so I'm happy 🤓
Didn't have time to get my workout in today but school was my priority so I'm not mad about it 🤷♀️
However, I hope you killed your school work AND workout today! 🏋️♀️ If you didn't, make a plan for the rest of the week and kill it 💥 go get those goals 👊 the sooner you start, the quicker you'll get there. The longer you wait, the longer it will take to reach your goals so what are you waiting for? 🤔
Did you work out today? Comment below! 💕 #balancedfitstudent#gymsharkleggings#gymshark#leggingsfordays#leggingsarepants
1, 2, czy 3? 😜Nie mogłam się zdecydować. 😬SWIPE LEFT ⬅️
Myślcie sobie co chcecie, ale nie przyglądam się swojej sylwetce często w lustrze. I ku mojemu zaskoczeniu, forma cały czas idzie w górę. 🔝Kiedyś strasznie się spinałam... ważyłam, mierzyłam, porównywałam. Bez sensu. 🤷🏼♀️Trenuję bo lubię, jem zdrowo, bo lubię. 😊 Słodycze też lubię, ale już nie planuję „cheatów”. Jak coś wpadnie, to wpadnie. Dziś zjadłam białą czekoladę, bo miałam straszzzną ochotę. I bułki z żółtym serem. 😍Pamiętajcie, że w życiu nie chodzi tylko o robienie formy. Cieszcie się tym co jest tu i teraz. ✌🏼I po prostu dbajcie o siebie i swoje ciało każdego dnia. 😊
PS. Przypominam o nowym treningu z gumami - w poprzednim poście. 💪🏻
Hey everyone! I hope your Monday was filled with much success 🧡. Just reminding you that there is no problem too big or no mountain too tall. You can & will achieve anything you put your mind, heart, and soul too.
You just have to DO IT‼️😉
I am OFFICIALLY LEAVING INSTAGRAM.
I spend too much time on here.
Take care everyone.
I’ll be back in 15 mins.
ОФИЦИАЛЬНО ЗАЯВЛЯЮ: я УХОЖУ ИЗ ИНСТАГРАМА.
Слишком много времени тут провожу.
Всем всего хорошего.
Вернусь через 15 минут.
1,6875212 February, 2019
SOLID SHOULDER SESSION ✊
hitting all 3 delts on the head in this workout 🔨let’s dig right in fam🍴
🔑warmup: plate/DB 180s: 2-3x8, palms facing forward, slow n controlled
⭐️standing Arnold presses: 4x10, 90s rest - keep rib cage down
⭐️Push presses: 4x6-8, 2 mins rest
can use DB or BBs - dip the hips down, barely into a quarter squat, then use this lil momentum from ur legs to push the weight up.
✨this helps us overload the shoulders w more weight + more dynamic n explosive than regular press since we involve our legs 🧨
⭐️Superset: Leaning lateral raises: 4x10-12/arm
+ UH Cable Front raises: 4x10-12
For the leaning laterals, cable is between the split in ur legs
⭐️Front raises ladder 2-3 sets: 1,1,2,2,3,3 until 5 reps/arm
✨Beginners work up to 3 reps/arm
I hope ur week is off to a smooth start. if ya give this session a try, I’d love to hear how it goes for you. Several hugs n cheek kisses 💓🌸🦋x
1,79210812 February, 2019
Latest Instagram Posts
Dienstag [✔] Einen wunderschönen Guten Morgen #instaworld 🌍
Yes! Der 2. Arbeitstag📚 von 5 ist ein paar Stunden⏰ auch schon geschafft!😁
Aber☝🏼erstmal wollen wir nun aufstehen!💤
Mein Wecker hat heute "nicht" eher geklingelt!🙅♀️ Wieso? Ich habe einfach meinen Schlaf💤 nachholen müssen.🤭
Also starte🏁 ich heute viel "fitter" und vor allem auch "ausgeschlafen" in den heutigen Tag!
OK!🤫 Ausgeschlafen? Noch ein wenig müde - bin ich ja.😴 Ich verschwinde nun ins Bad.🧖♀️✌🏼 Danach noch fix meine Mahlzeiten für den heutigen Arbeitstag fertig richten!
Und dann heißt es für Mich schon:
ab zur Arbeit.📚 [ .. ]
Nach dem heutigen Arbeitstag geht es für Mich nach Hause.🏡 Meine Arbeitstasche🛍 auspacken und meine Mahlzeiten richten.
Was steht heute noch alles auf dem Tagesplan? Yes!👏🏼 Sporttasche👜packen. Denn heute Abend🌙 geht es noch ins: Oberkörper-Training.💪🏼
Ich kann es kaum abwarten.🤭 [ .. ]
Ach ja.✌🏼 Das mit dem "kleinen Mini-Einkauf"🛍 habe ich gestern dann doch auf heute verschoben.😅🤭 Gestern kein Elan mehr dazu gehabt.🤷♀️ Also - wird das heute erledigt.✔
Mehr von mir und meinem heutigen Tag gibt es wieder in meiner Story.📲
In diesem Sinne:
__________________________________________________ *Werbung: Protein-Muffins von Scitec Nutrion
Geschmack: Schoko🍫 Orange🍊
Ganz einfach Zubereitung:
Pulver mit 70ml Wasser zu einem Teig verarbeiten und ab in die Förmchen füllen.✔
Backzeit: ca. 15-20Minuten⏰
CODE: "Michelle30" erhält ihr 30% auf Scietec Nutrition / BiotechUsa - Produkte!
20% auf die Marke Galvanize
Bei eurem @xxl_bodyshop_ld_
On the last little leg of my trip today 🙏🏻 off to see my Mumma bear this morning so ending on a banger. I didn’t know she was in London this week so it’s a perfect beautiful ending to this magical adventure. I’m so excited to return to Amsterdam tonight, my home that still feels like a giant holiday. Apparently the Sun was out yesterday so I’m hoping to return to a more spring like city 🤞🏼(one can hope). I’m also excited to return to the gym tomorrow morning and see all my lovely Dutch friends. Be prepared girls, tomorrow 9am I’ll have us all sweating like pigs and you’ll regret saying you’ve missed me 😉. Thanks big old universe for delivering my dreams once more. A trip that will shine in my heart forever ✨💛 🌙 where to next??
4071 hour ago
You can tell who the strong women are. They are the women who support each other & fix each other’s crowns👑 So in saying that, I’m starting a girl gang of women aggressively supporting other women, so hands up if you want in because if we get enough people we’re totally getting jackets 😎
DON’T FORGET MY $100k GIVEAWAY... Firstly I am SUPER EXCITED, I’ve never done anything like this at this scale before.
Since 2012 I have launched 8+ workout programs and have helped hundreds of thousands of women (and some husbands 😉) from around the world.
My mission since entering the fitness industry has been to help millions of women from all across the globe💪🏻 So to put this mission on fast track, I am pledging to give away over $100k worth of my most popular workout program .... over a thousand copies over the coming months will be given away, ARE YOU READY?
Here’s how to EASILY WIN YOURSELF A COPY.
1: be sure to follow me @emilycampbellofficial
2: click the 3 dots and “Turn on post notifications” (very important)
3: when I make a new post, comment as soon as you can and USE #winFB42 and Tag a friend so they can enter with you, and that’s it.
I’ll be giving away a number of copies every post, so your chances will be high in winning.
Happy winnings 👏🏼🎉
Gunaydinlar 😊bana bir dakikanı ayırırsan sana yine anlatacaklarım var. Yağlı olmaktan, kilo almaktan korkuyor olabilirsin ama onlar vücudumuz için gerekli enerji kaynaklarıdır. Sadece gerektiğinden fazla tüketildiğinde obezite kolestrol yüksekliği gibi hastalıklara yakalanma riskimiz Artar. Neyi fazla tükettiğimizde zararlı değildir ki?
⭐Doymuş (tereyağı gibi)- doymamış (zeytinyağı,soya gibi)-trans yağlar(kanola gibi)3 e ayrıldığını bilin.
⭐Araştırmalar en iyi olanın zeytinyağı sonrasında ayçiçek yağı olduğunu söyler. En çok hastalık sebebi olan trans yağlar, ve ardından doymuş yağlardır.
⭐Yağı fazla tüketirsen depolanmaya başlar, organların etrafı yağlanır obezite ve muhtelene ilerde kalp hastalıkları ile savaşmak zorunda kalırsın.
⭐Aklimdayken hemen ekleyeyim bir kadın ve erkeğin yağ oranı asla kıyaslanamaz. Kadınlar hormonlar sebebi daha fazla yağlıdır😱
⭐ Yağsız yemek yerine sağlıklı yağları tercih etmen için ve tabiki miktara dikkat etmen için sizinle bu bilgiyi paylaşmak istedim. 0 yağ-0 karbonhidrat gibi beslenme şekilleri yerine lütfen sağlıklı olanı mümkünse hayat boyu sürdürebilirim bunu dediğinizi tercih edin. Çünkü vücudun 👉doğru oranda yağa, karbonhidrata, sevgiye, enerjiye hayatta kalabilmek için kesinlikle ihtiyacı vardır. Sabah sabah yine bol bol yazdıktan sonra Çok güzel bir gün diliyorum hepimize❣️ #photo@benmesko
. #gücünükeşfet #Spor#sports#yağ#training#workout#body#trainer#healthylifestyle#fitgirlsinspire#fitfam#workout#bodybuildingmotivation#fitgoals#mentor#goodmorning
3,059211 hour ago
How has this journey transformed? I was thinking about this today.
Not only has there been a physical change in my body but mentally I am so much stronger, happier, confident and have greater belief in myself, oh and obviously I am healthier.
Today as I wanted to give up, cardio flow day you’ll know what that means, but I didn’t because this program has shown me I am stronger than I think.
I’m going to need this kind of thinking over the next couple of months so I’ve decided I’m going to do another round so I can have that daily reminder that I can do hard things. I’m looking for some ladies to join me who are ready to give up their excuses and focus on them. I’m starting on 4 March. Drop me a message or emoji below for details.
If you need some motivation to sign up swipe and check out Melissa’s results from this program, not only did she get wicked physical results she also is more confident, happier and healthier and has maintained these results for a year. Did I mention she is a working single mum to 3 boys?
🥣 Porridge Lover 🥣 .
Bonjour à tooooous 👋🏼
J’espère que vous allez bien ⁉️
Pour bien commencer ma journée je m’accorde ce petit plaisir sain👌🏼😍
➡️Flocons d’avoine 🌾
➡️Scoop JP Complète Vanille 🌱
➡️Lait de soja 🥛
➡️Carré de chocolat 85%🍫 ➡️Cacahouuuuuète🤪
De quoi bien récupérer de mon #Legday d’hier ⚡️
Left: 61kg (approx 18%bf) at the start of an 8 week cut. Eating 2000 cal.
Middle: 55kg (approx 13% bf) End of the cut. 6kg down, 5% body fat down and 5cm lost from her waist. Eating at her lowest 1400 cal.
Right: 55kg (approx 14% bf) End of an 8 weeks reverse diet. 2100 cal (and building). Chelsea started an 8 week @cleanhealthfitnessinstitute nutrition and training program with me intending to get healthier, improve her fitness, build muscle and drop body fat. She followed flexible dieting (macro-counting) throughout both her cut and reverse. This meant that she was using an 80/20 approach with her food. Eating foods to fuel her body and give her the nutrients she needed to optimise health, whilst allowing for 'treats' such as burritos or a beer here and there, based on what she felt like or social events. Life does not have to stop, to reach your health and fitness goals. In fact, accommodating for lifestyle factors is part of the journey! Flexibility and non-aggressive methods are more likely to lead to long term maintenance of results.
Chelsea followed her programs with complete compliance, she trusted the process and gave herself over completely to what her coach said (poor thing 😉😂).
She is now increasing her food as she moves into a strength building phase, aiming to spend the next few months increasing strength, muscle and calories before she begins another cut for the @wbff_aust stage and a photoshoot to showcase her hard work, focus and discipline.
Change takes time. It takes patience and it will not always be easy. But it is worth it to get your health and fitness on track, to reach your goals and to become the best version of yourself you can be.
If you have questions about body recomposition, fat loss or reverse diets or Chelsea's program, shoot me a message!
Soms is het lastig om door te zetten als je niet direct resultaten ziet. Maar voor het gewenste resultaat MOET je doorgaan. Pas na gemiddeld 4 weken zie je resultaat en pas na ongeveer 8 weken zal je naaste omgeving het opvallen dat je een lifestylechange hebt gemaakt! Zet door, uiteindelijk zal je worden beloond 💪💖
A clear vision will propel you.
It'll keep you inspired no matter what the circumstances "seem" to be. By ignoring reality and mentality living in the fulfillment of your vision and enjoying it in your mind, you draw it to you and you to it.
Our minds are powerful. Hold strong to your vision and it'll inspire you into action. And before you know it, you'll be enjoying what you have envisioned.
These first bags that went up today are the beginnings of my vision @TheVixenGarden, a vision I've been holding the moment I realized my passion for gardening🌱.
In my mind I already see a full functioning garden🌱 in full bloom providing tons and TONS of green veggies 🥕🥦🥒and fruit🍓🍅🍉. A place of love, joy, passion and conscious contribution.
I'm looking forward to seeing the unfoldment of this beautiful vision, sharing it with you (the 🌏🌎🌍) and inspiring you to grow your own.
Much love 💋✌
For those of you who message and comment on my waist and how you wish you could look like me...I don’t have the waist that LuluLemon leggings give me. I have imperfections and loose skin and this is so incredibly difficult to post, but I hope it helps someone accept their imperfections and work towards loving their body for everything it’s capable of rather than hating it for everything it isn’t.
3375 hours ago
What I do on the day to day isn't glamorous ✨. It also isn't always easy. It requires work. Some days are good, some days are bad...today was one of those bad days 🤷♂️. But what I do as a coach is fulfilling and rewarding as hell. I get to help people lose weight. I get to help people tone and build muscle. I get help people heal their bodies through proper nutrition🥑. I get to help people find confidence, believe in themselves, and just be happy with themselves again 💕. More specifically (and by far my favorite part), I get to empower women to find strength within themselves they didn't even know they had 💪. All while being able to do the exact same for myself.
Now it's time to take this business to the next level. Are you coming with me or will you just watch from the sidelines 🙋? #CATCHFIREHEART
What is a journey? We all have some sort of journey that we are on.... whether you started 10 years ago or 1 year ago or maybe you haven’t started we all have a journey.
Mine has felt more like a rollercoaster then smooth sailing, I’ve had lots of ups and downs and bumps along the way~ you see for me, I’m not perfect far from it to be exact.... I love wine and margaritas and every food their is, well almost. When I began my journey I knew that I couldn’t do something that had limitations, try and tell me I can’t have chips and salsa or a glass and wine and its a “ bye Felecia “ ain’t no body gonna stick with something that has limitations.... right? So I knew for me in order for my journey to last for it not to be another failed attempted it then I had to find something that was flexible, that would allow me to have the things I love ❤️ with being on a journey I didn’t want to tell Matt oh no we can’t eat out or no thank you on that bread.... c’mom I knew I’d be miserable 😖 which would in turn lead to me quitting!!!!
I’m happy to say I have found something that works for me, now it may not work for you, but if you never try how would you know? As we are going into the Christmas season I believe we need to SUPPORT & ACCOUNTABILITY more than ever and that we all need to stick together. Who’s with me??? .
Each day I’m beyond thankful for my community- #blessedlife
My client @jessjacq crushing these Resistance Band Kettlebell Swings almost as hard as she’s crushing her goals 💪🏼💪🏼 I love strength days with her because at the end she always says- “ that was so fun!” Where in my head I’m like “that was FN hard!” V v verryyyyy excited for her upcoming program phase these next few weeks! Muscle mass 👆🏼 body fat 👇🏼 herewegooooo #motivationmonday