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gains - 29.3m posts

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  • This week! So much to do💪🏽
  • This week! So much to do💪🏽
  • 107 3 7 minutes ago
  • 75% of my closet consists on black clothes.. no specific reason why really, though I just think everything looks better in black ⚫️
  • 75% of my closet consists on black clothes.. no specific reason why really, though I just think everything looks better in black ⚫️
  • 144 4 42 minutes ago
  • Well guys.. pretty sure I woke up with food poisoning today. I haven’t puked yet but I definitely feel it coming & it’s just not going to be a good day🤢 BUT I did want to say thank you for 60K! 60 thousand beautiful people following my journey... like what?!?! I hit 60K last week & it blows my mind that I’m already close to 70K😱 You seriously have no idea how much I appreciate every single one of you.
〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️
Sooo....because I’m so grateful for you guys, I’ve decided to host a giveaway with @vooray , @popcorners , & @fortifx ✨
✖️Rules:
- Like this post
- Must be following me, @vooray , @popcorners , & @fortifx - Tag 2 friends & tell me why you follow me
✖️Winner will receive:
- 1 @vooray bag of choice
- All 7 bags of @popcorners
- A mix display of each flavor of @fortifx bars
- My 12 week Glute Guide
✖️Winner will be announced Saturday, January 26th @ 11pm
〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️
💪🏼Online lifestyle coaching *Link in bio*
  • Well guys.. pretty sure I woke up with food poisoning today. I haven’t puked yet but I definitely feel it coming & it’s just not going to be a good day🤢 BUT I did want to say thank you for 60K! 60 thousand beautiful people following my journey... like what?!?! I hit 60K last week & it blows my mind that I’m already close to 70K😱 You seriously have no idea how much I appreciate every single one of you.
    〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️
    Sooo....because I’m so grateful for you guys, I’ve decided to host a giveaway with @vooray , @popcorners , & @fortifx
    ✖️Rules:
    - Like this post
    - Must be following me, @vooray , @popcorners , & @fortifx - Tag 2 friends & tell me why you follow me
    ✖️Winner will receive:
    - 1 @vooray bag of choice
    - All 7 bags of @popcorners
    - A mix display of each flavor of @fortifx bars
    - My 12 week Glute Guide
    ✖️Winner will be announced Saturday, January 26th @ 11pm
    〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️
    💪🏼Online lifestyle coaching *Link in bio*
  • 428 93 15 minutes ago
  • 1 year 🍑 progress by my long time TWK member @hannatlz 👏🏼👏🏼
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I’m passionate about glute training and creating programs for posterior chain growth. I am a firm believer that the stronger the glutes, the stronger the rest of the bod. Hanna has been doing my programming for over a year now, focusing on progressive overload in all lifts/ rep ranges in my programming. Big booties (the muscular, shapely kind like this one here) are strong booties 🍑 In TWK (my membership program), we prioritize the hip thrust in 3 lower body training sessions per week. Hanna is committed to my programming and that’s why she’s getting the most out of it - glute gains, repping pull ups, and walking on her hands 🤸🏼‍♀️www.katiesonier.com
  • 1 year 🍑 progress by my long time TWK member @hannatlz 👏🏼👏🏼
    .
    .
    I’m passionate about glute training and creating programs for posterior chain growth. I am a firm believer that the stronger the glutes, the stronger the rest of the bod. Hanna has been doing my programming for over a year now, focusing on progressive overload in all lifts/ rep ranges in my programming. Big booties (the muscular, shapely kind like this one here) are strong booties 🍑 In TWK (my membership program), we prioritize the hip thrust in 3 lower body training sessions per week. Hanna is committed to my programming and that’s why she’s getting the most out of it - glute gains, repping pull ups, and walking on her hands 🤸🏼‍♀️www.katiesonier.com
  • 477 4 7 minutes ago
  • Several color-ways of the March 1st release date Sculpt Leggings & Verve Bra Long Lines are now available for preorder! The Sculpt Legging is now available for preorder in the color-ways Black, Cyan, Charcoal, & Grape. The Armada color-way will soon be added to the site! The Verve Bra Long Line is now available for preorder in the color-ways Black, White, & Smoke.
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📷: @mindbody_grace 
Shown: Sculpt Legging in “Armada”. Tap the link in our bio to shop now- @kefiusa #kefi
  • Several color-ways of the March 1st release date Sculpt Leggings & Verve Bra Long Lines are now available for preorder! The Sculpt Legging is now available for preorder in the color-ways Black, Cyan, Charcoal, & Grape. The Armada color-way will soon be added to the site! The Verve Bra Long Line is now available for preorder in the color-ways Black, White, & Smoke.
    -
    📷: @mindbody_grace
    Shown: Sculpt Legging in “Armada”. Tap the link in our bio to shop now- @kefiusa #kefi
  • 295 6 44 minutes ago
  • My heart ❤️
  • My heart ❤️
  • 186 6 1 hour ago

Latest Instagram Posts

  • Broke my PR again for the second time in the same week!
340 pounds
Let’s see what I can get up to with 8 months still remaining in this deployment 😜
  • Broke my PR again for the second time in the same week!
    340 pounds
    Let’s see what I can get up to with 8 months still remaining in this deployment 😜
  • 0 1 24 seconds ago
  • ➡️➡️ SWIPE and SAVE this #workoutwednesday ab circuit ➡️➡️🔥🔥
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Try this quick but effective ab blast at the end of your session 3-4 times a week and see how your results are 🕵️‍♂️
•
Every day there seem to be more and more fancy and complicated ab routines being posted, and I can’t help but feel people are missing the wood for the trees in some cases 🤔
•
While abs can be a troublesome muscle to train, they are still just that: a muscle.
•
That means you’ll see the best results from loading your exercises with weight or resistance several times a week in order to see growth and development.
•
Doing 100 crunches once a week will make your abs “burn” for a few days, but won’t give you the long term progress you need.
•
At minimum you also need to be performing at least one crunch, one rotational, and one leg raise movement, to hit the abs from the 3 key angles for better overall development.
•
Hitting the transverse-abdominis through planks or stomach vacuums are also a great finisher to tighten up that core.
•
The NUMBER ONE PRIORITY, though, is diet and nutrition. No amount of training or exercise will give you a “six pack” unless your body fat is sufficiently low enough to reveal it. Make sure you’re in a calorie deficit if trying to lose weight, otherwise you’ll just be spinning your wheels with ab training.
•
What are your favourite ab movements?
  • ➡️➡️ SWIPE and SAVE this #workoutwednesday ab circuit ➡️➡️🔥🔥

    Try this quick but effective ab blast at the end of your session 3-4 times a week and see how your results are 🕵️‍♂️

    Every day there seem to be more and more fancy and complicated ab routines being posted, and I can’t help but feel people are missing the wood for the trees in some cases 🤔

    While abs can be a troublesome muscle to train, they are still just that: a muscle.

    That means you’ll see the best results from loading your exercises with weight or resistance several times a week in order to see growth and development.

    Doing 100 crunches once a week will make your abs “burn” for a few days, but won’t give you the long term progress you need.

    At minimum you also need to be performing at least one crunch, one rotational, and one leg raise movement, to hit the abs from the 3 key angles for better overall development.

    Hitting the transverse-abdominis through planks or stomach vacuums are also a great finisher to tighten up that core.

    The NUMBER ONE PRIORITY, though, is diet and nutrition. No amount of training or exercise will give you a “six pack” unless your body fat is sufficiently low enough to reveal it. Make sure you’re in a calorie deficit if trying to lose weight, otherwise you’ll just be spinning your wheels with ab training.

    What are your favourite ab movements?
  • 0 1 51 seconds ago