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CrossFit é uma variação constante de movimentos funcionais realizados em alta intensidade. 💪👍 Todos os exercícios do CrossFit são baseados em movimentos funcionais, e esses movimentos reflectem os melhores aspectos da ginástica, levantamento de peso, corrida, remo e muito mais. Estes são os principais movimentos da vida. ❗❗ Se querem saber mais, basta aceder ao link na bio! ☝️☝️ .
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 #fitness  #trainhard #fitspo #getstrong #fitspiration #training #personaltrainer #noexcuses #fitnessgoals #nopainnogain #gainz #youcandoit #crossfit #exercise  #workhardplayhard #workout #fitnessgoals #fitnessmotivation   #getstrong #beastmode #fitnesslife #fitmotivation #aesthetics #fitnessaddict   #squat #treino #foco #juntossomosfit #nutricao

2019-07-17 18:17   3 0

 

CrossFit é uma variação constante de movimentos funcionais realizados em alta intensidade. 💪👍 Todos os exercícios do CrossFit são baseados em movimentos funcionais, e esses movimentos reflectem os melhores aspectos da ginástica, levantamento de peso, corrida, remo e muito mais. Estes são os principais movimentos da vida. ❗❗ Se querem saber mais, basta aceder ao link na bio! ☝️☝️ . . . . . . . . . . . . #fitness  #trainhard #fitspo #getstrong #fitspiration #training #personaltrainer #noexcuses #fitnessgoals #nopainnogain #gainz #youcandoit #crossfit #exercise  #workhardplayhard #workout #fitnessgoals #fitnessmotivation   #getstrong #beastmode #fitnesslife #fitmotivation #aesthetics #fitnessaddict   #squat #treino #foco #juntossomosfit #nutricao

Another essential step in a successful Instagram growth strategy is to find and follow targeted users.

Instagram allows you to follow as many as 50 users an hour before they get angry. But, it still might not be the best idea to follow 50 people every hour, 8 hours a day – a few dozens a day is great to start with.

First, start by locating some of your top competitors, who share an audience with you – preferably, a very engaged audience.

Look at accounts that not only cater to the same audience, but that also gets lots of engagement on their posts – that usually shows that they have an engaged audience, which is the best kind of audience to have.

Otherwise, what’s the point? You could have loads of followers, tens of thousands, but if they couldn’t care less about you, your business, or what you post, what’s the point? It might look (and feel) good to see you have so many followers, but it’s actually much better to have fewer, but very engaged followers.

Surprisingly, I don’t find this to be the case on other social networks – or, at least, not to the extent they were before. For example, in my case, some of my posts that have the least engagement actually drive the most traffic, while posts with plenty of comments and likes, barely get any traffic. It’s a strange time for social media marketing; but alas, I’ve digressed enough – Instagram, as opposed to Facebook and Twitter, still thrives on engagement.

So, as I was saying earlier, find top competitors who have over 50k followers and plenty of engagement on their posts.

Once you’ve found at least 10 accounts, write them down in a spreadsheet and start following their followers – as I mentioned before, never more than 50 per hour, as per Instagram’s regulations.

2019-07-17 18:16   17 2

 

Another essential step in a successful Instagram growth strategy is to find and follow targeted users. Instagram allows you to follow as many as 50 users an hour before they get angry. But, it still might not be the best idea to follow 50 people every hour, 8 hours a day – a few dozens a day is great to start with. First, start by locating some of your top competitors, who share an audience with you – preferably, a very engaged audience. Look at accounts that not only cater to the same audience, but that also gets lots of engagement on their posts – that usually shows that they have an engaged audience, which is the best kind of audience to have. Otherwise, what’s the point You could have loads of followers, tens of thousands, but if they couldn’t care less about you, your business, or what you post, what’s the point It might look (and feel) good to see you have so many followers, but it’s actually much better to have fewer, but very engaged followers. Surprisingly, I don’t find this to be the case on other social networks – or, at least, not to the extent they were before. For example, in my case, some of my posts that have the least engagement actually drive the most traffic, while posts with plenty of comments and likes, barely get any traffic. It’s a strange time for social media marketing; but alas, I’ve digressed enough – Instagram, as opposed to Facebook and Twitter, still thrives on engagement. So, as I was saying earlier, find top competitors who have over 50k followers and plenty of engagement on their posts. Once you’ve found at least 10 accounts, write them down in a spreadsheet and start following their followers – as I mentioned before, never more than 50 per hour, as per Instagram’s regulations.

SQUAT PR: 190KG/418LBSx4 RPE 8-8.5. Starting off the last SBD session of the block the right way! Also my first time checking out the @absoluterecomp gym, and it's pretty dope! Think I'm gonna officially be that guy who has multiple gym memberships. @maseayjr with the deep voice spotting is always appreciated lolol.
@aesthetic_strength 
 #squatpr #newgym 
 #74kgboiz #levelup
 #PrimeStrength #PrimeFam

2019-07-17 18:16   9 1

 

SQUAT PR: 190KG/418LBSx4 RPE 8-8.5. Starting off the last SBD session of the block the right way! Also my first time checking out the @absoluterecomp gym, and it's pretty dope! Think I'm gonna officially be that guy who has multiple gym memberships. @maseayjr with the deep voice spotting is always appreciated lolol. @aesthetic_strength #squatpr #newgym #74kgboiz #levelup #PrimeStrength #PrimeFam

Half way through summer AND hump day! Good time to reflect on the summer so far and plans for the next half. Why, you ask? Because the damn cold weather will be here before we know it :( Let's all just leave work and go boating!! #IOnlyGotRoomFor8  #Or25VerySmallFolks
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 #fitness #gymrat #strongmind #shredded #gains #bodybuilding #trainhard #love #instafit #photooftheday #getfit #physique #beastmode #fitspo #savage #beast #ironaddict #musclenation #bodypositive #motivation #gainz #training #summerbod #summerbody #goals

2019-07-17 18:16   1 0

 

Half way through summer AND hump day! Good time to reflect on the summer so far and plans for the next half. Why, you ask Because the damn cold weather will be here before we know it :( Let's all just leave work and go boating!! #IOnlyGotRoomFor8 #Or25VerySmallFolks . . . . . . . . #fitness #gymrat #strongmind #shredded #gains #bodybuilding #trainhard #love #instafit #photooftheday #getfit #physique #beastmode #fitspo #savage #beast #ironaddict #musclenation #bodypositive #motivation #gainz #training #summerbod #summerbody #goals

Ob ich auch meine Arme trainiere... Eine häufig gestellte Frage.
Und ja, aber habe andere Prioritäten 🍑

Ich persönlich mag es einfach nicht wenn meine Arme zu sehr trainiert sind, finde in manchen Kleidungsstücken sieht es unvorteilhaft aus. Wie z.B in meinem Hosenanzug den ich an der Arbeit tragen muss 🤷‍♀️
Dazu kommt noch, das meine Adern so krass rauskommen wenn ich zu viel Schultern bzw. Arme trainiere. Manche finden gerade das geil, ich auch, aber nur in Maßen.

Des weiteren werde ich oft gefragt welche App ich zur Bearbeitung meiner Bilder nutze.
Gar keine! Mein Handy legt manchmal einen Filter über Selfies, das wars auch 😃
Und ich ändere hier über Insta manchmal die Helligkeit 🤷‍♀️ Anonsten sehe ich keinen Grund meine Bilder zu bearbeiten, ich seh so aus und find mich gut so 😅

 #fitness #transformation #fitnesslife #losefat #gymbabe #muscle #sportygirl #sizezero #booty #fitwife #fitnesslifestyle #fitfam #fitgirls #shape #teamalina #modernbikinibootcamp #eurofitmarburg #sportsucht #trainhard #sport #abs #abnehmen #fitgirl #eatclean #teamliveitliftit #gymondo #girlswholift #gainz

2019-07-17 18:15   4 1

 

Ob ich auch meine Arme trainiere... Eine häufig gestellte Frage. Und ja, aber habe andere Prioritäten 🍑 Ich persönlich mag es einfach nicht wenn meine Arme zu sehr trainiert sind, finde in manchen Kleidungsstücken sieht es unvorteilhaft aus. Wie z.B in meinem Hosenanzug den ich an der Arbeit tragen muss 🤷‍♀️ Dazu kommt noch, das meine Adern so krass rauskommen wenn ich zu viel Schultern bzw. Arme trainiere. Manche finden gerade das geil, ich auch, aber nur in Maßen. Des weiteren werde ich oft gefragt welche App ich zur Bearbeitung meiner Bilder nutze. Gar keine! Mein Handy legt manchmal einen Filter über Selfies, das wars auch 😃 Und ich ändere hier über Insta manchmal die Helligkeit 🤷‍♀️ Anonsten sehe ich keinen Grund meine Bilder zu bearbeiten, ich seh so aus und find mich gut so 😅 #fitness #transformation #fitnesslife #losefat #gymbabe #muscle #sportygirl #sizezero #booty #fitwife #fitnesslifestyle #fitfam #fitgirls #shape #teamalina #modernbikinibootcamp #eurofitmarburg #sportsucht #trainhard #sport #abs #abnehmen #fitgirl #eatclean #teamliveitliftit #gymondo #girlswholift #gainz

That look I give him when he’s got food in his hand 💕
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💕DM FOR PERSONAL TRAINING INQUIRIES! BOOTCAMPS,SMALL GROUPS, ONE-ON-ONE!
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🍑BOOTY BOOTCAMP TUESDAY 7:15PM AT @topcropbarbellict $10(FIRST CLASS $5)‼️
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 #fitspiration #fitness #fitspo #fitfam #fitnessmotivation #bodybuilding #gymrat #girlswithmuscle #girlswholift  #diet #muscle #humping #workout  #train #motivation #lifestyle #fit #cardio  #healthy  #gym #igfitness #eatclean #fitnessaddict #workhard #instadaily #legday #goals #gainz #squats

2019-07-17 18:15   12 2

 

That look I give him when he’s got food in his hand 💕 . . . 💕DM FOR PERSONAL TRAINING INQUIRIES! BOOTCAMPS,SMALL GROUPS, ONE-ON-ONE! . 🍑BOOTY BOOTCAMP TUESDAY 7:15PM AT @topcropbarbellict $10(FIRST CLASS $5)‼️ . #fitspiration #fitness #fitspo #fitfam #fitnessmotivation #bodybuilding #gymrat #girlswithmuscle #girlswholift #diet #muscle #humping #workout #train #motivation #lifestyle #fit #cardio #healthy #gym #igfitness #eatclean #fitnessaddict #workhard #instadaily #legday #goals #gainz #squats

Caption This
Follow 👉 @calisthenicss_nation
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📷 Content Owners: @ dm 🙏 📥DM For SHOUTOUT Info (PayPal)📥
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- . . . #gym #fitness #motivation #muscles #fitnessvideos #calisthenics #gains #fitnessaddict  #lafitness #shredded #igfit #aesthetics #allenamento #tbh #barbrothers #musclevideos #gainz  #calisthenic #imuscleup #theshowoffz #instadaily #photooftheday #calisthenicss_nation #calisthenicsmovement #calisthenicsgirls #calisthenicsvideos #streetworkout

2019-07-17 18:14   51 1

 

Caption This Follow 👉 @calisthenicss_nation Follow 👉 @calisthenicss_nation Follow 👉 @calisthenicss_nation ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📷 Content Owners: @ dm 🙏 📥DM For SHOUTOUT Info (PayPal)📥 ➖➖➖➖➖➖➖➖➖➖➖➖ ➖➖➖➖➖➖➖ - . . . #gym #fitness #motivation #muscles #fitnessvideos #calisthenics #gains #fitnessaddict #lafitness #shredded #igfit #aesthetics #allenamento #tbh #barbrothers #musclevideos #gainz #calisthenic #imuscleup #theshowoffz #instadaily #photooftheday #calisthenicss_nation #calisthenicsmovement #calisthenicsgirls #calisthenicsvideos #streetworkout

♥️
Your greatest responsibility is to love yourself and to know you are enough

Have a wonderful Wednesday and choose yourself today. 🤟🏼
Remember...
💫You’re worthy //
⭐️You’re beautiful //
💫You’re capable // /
⭐️You matter //
💫You’re loved //
🦄You’re a magical badass
Ok go get em ilysm 👏🏻
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 #selflove #motivation #putyourselffirst #selfcare #fitchick #fitspo #fitness #progress #mentalgainz #gainz #wellness #learntoloveyourself #wednesday #humpdayvibes #journey #fitfam

2019-07-17 18:12   10 1

 

♥️ Your greatest responsibility is to love yourself and to know you are enough Have a wonderful Wednesday and choose yourself today. 🤟🏼 Remember... 💫You’re worthy // ⭐️You’re beautiful // 💫You’re capable // / ⭐️You matter // 💫You’re loved // 🦄You’re a magical badass Ok go get em ilysm 👏🏻 • • • • • • • • • • • #selflove #motivation #putyourselffirst #selfcare #fitchick #fitspo #fitness #progress #mentalgainz #gainz #wellness #learntoloveyourself #wednesday #humpdayvibes #journey #fitfam

🍑 Evolution Taille/ fessier 🍑
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Il y a Trois ans à gauche et début de sèche à droite !! Taille affinée, fesses remontées et galbées !
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Il n’y a pas 50 recettes, le travail et la diete 🙏🏼
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Coach : @aureliebikini 💕
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Belle soirée les musclés 💋 #bootybuilding #bootygainz #gainz #evolution #aesthetic #musculation #musclegirl #beforeafter #bikinicompetitor #bikinigirl #shape #model #shredding #weightloss #mangersain #diet #trainhard #fitnessgirl #fitgirl #workout #motivation

2019-07-17 18:11   10 3

 

🍑 Evolution Taille/ fessier 🍑 . Il y a Trois ans à gauche et début de sèche à droite !! Taille affinée, fesses remontées et galbées ! . Il n’y a pas 50 recettes, le travail et la diete 🙏🏼 . Coach : @aureliebikini 💕 . Belle soirée les musclés 💋 #bootybuilding #bootygainz #gainz #evolution #aesthetic #musculation #musclegirl #beforeafter #bikinicompetitor #bikinigirl #shape #model #shredding #weightloss #mangersain #diet #trainhard #fitnessgirl #fitgirl #workout #motivation

Don’t forget the awesome day we had with @flex_lewis ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Thank you once again to @yamamotonutrition ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Awesome filming by: @rebeccaandrewsfilms ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Power UP Nutrition - LEYTON
595, Lea Bridge Road
Leyton, E10 6AJ ⠀⠀⠀⠀
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Also part of the franchise:
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TITANIUM GYM @titaniumgymuk
10,Raven Road
South Woodford, E18 1HB
TRANSFORM YOURSELF
⠀⠀⠀⠀⠀⠀⠀⠀⠀
 #flexlewis #yamamoto #protein #bodybuilding #gym #fitness #gainz #london #supplements #powerup #biceps #triceps #trainhard #champion #gymlife #gymtime

2019-07-17 18:11   12 1

 

Don’t forget the awesome day we had with @flex_lewis ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Thank you once again to @yamamotonutrition ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Awesome filming by: @rebeccaandrewsfilms ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *********************************** ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Power UP Nutrition - LEYTON 595, Lea Bridge Road Leyton, E10 6AJ ⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Also part of the franchise: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *********************************** ⠀⠀⠀⠀⠀⠀⠀⠀⠀ TITANIUM GYM @titaniumgymuk 10,Raven Road South Woodford, E18 1HB TRANSFORM YOURSELF ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #flexlewis #yamamoto #protein #bodybuilding #gym #fitness #gainz #london #supplements #powerup #biceps #triceps #trainhard #champion #gymlife #gymtime

Some days I have some abdominal definition, some days I'm something else. My point is....your body is never at it's finest all the time for varying reasons....don't overthink it, just keep working hard and striving to be the best version of yourself. I'm gonna bask in the tiny definition I can barely see in this pic because Lord knows I may not see it again for a while because I love food too much to get my abs poppin like some of these Queens all up and through my feed (that and I'm too damn old to care)

2019-07-17 18:10   28 3

 

Some days I have some abdominal definition, some days I'm something else. My point is....your body is never at it's finest all the time for varying reasons....don't overthink it, just keep working hard and striving to be the best version of yourself. I'm gonna bask in the tiny definition I can barely see in this pic because Lord knows I may not see it again for a while because I love food too much to get my abs poppin like some of these Queens all up and through my feed (that and I'm too damn old to care)

𝐋𝐚𝐧𝐝𝐦𝐢𝐧𝐞 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐩𝐫𝐨𝐯𝐢𝐝𝐞 𝐬𝐢𝐦𝐢𝐥𝐚𝐫 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐭𝐨 𝐦𝐚𝐧𝐲 𝐨𝐟 𝐭𝐡𝐞 𝐛𝐚𝐫𝐛𝐞𝐥𝐥 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬, 𝐚𝐧𝐝 𝐚𝐫𝐞 𝐦𝐮𝐜𝐡 𝐥𝐞𝐬𝐬 𝐝𝐚𝐮𝐧𝐭𝐢𝐧𝐠 𝐭𝐨 𝐩𝐞𝐫𝐟𝐨𝐫𝐦. 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐬𝐡𝐨𝐮𝐥𝐝 𝐛𝐞 𝐟𝐮𝐧 𝐚𝐧𝐝 𝐞𝐦𝐩𝐨𝐰𝐞𝐫𝐢𝐧𝐠, 𝐚𝐧𝐝 𝐬𝐡𝐨𝐮𝐥𝐝 𝐧𝐨𝐭 𝐛𝐫𝐢𝐧𝐠 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝𝐥𝐞𝐬𝐬 𝐬𝐭𝐫𝐞𝐬𝐬. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
👕: @jed_north 📸: @jboss_photography

2019-07-17 18:10   7 4

 

𝐋𝐚𝐧𝐝𝐦𝐢𝐧𝐞 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐩𝐫𝐨𝐯𝐢𝐝𝐞 𝐬𝐢𝐦𝐢𝐥𝐚𝐫 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐭𝐨 𝐦𝐚𝐧𝐲 𝐨𝐟 𝐭𝐡𝐞 𝐛𝐚𝐫𝐛𝐞𝐥𝐥 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬, 𝐚𝐧𝐝 𝐚𝐫𝐞 𝐦𝐮𝐜𝐡 𝐥𝐞𝐬𝐬 𝐝𝐚𝐮𝐧𝐭𝐢𝐧𝐠 𝐭𝐨 𝐩𝐞𝐫𝐟𝐨𝐫𝐦. 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐬𝐡𝐨𝐮𝐥𝐝 𝐛𝐞 𝐟𝐮𝐧 𝐚𝐧𝐝 𝐞𝐦𝐩𝐨𝐰𝐞𝐫𝐢𝐧𝐠, 𝐚𝐧𝐝 𝐬𝐡𝐨𝐮𝐥𝐝 𝐧𝐨𝐭 𝐛𝐫𝐢𝐧𝐠 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝𝐥𝐞𝐬𝐬 𝐬𝐭𝐫𝐞𝐬𝐬. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👕: @jed_north 📸: @jboss_photography

Po poriadnom tréningu poriadny nápoj! Najlepšie ten od @warrior_labs ⚔️🇺🇸
📸 @zembjak_peter
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Iba na http://www.prohormony.sk 
Najefektívnejšie doplnky výživy na trhu
. . . . 
 #gymlifestyle #gymtraining #gainz #prohormones #motivation #gymrat #muscles #faith #fitness #czechgirl #czechboy #czechfitness #czechmodel #slovakgirl #fitnessgirl #slovakboy #igersczech #igersczechrepublic #fitness #gym #gymtime #gymlife #bodybuilding #fitnessmodel #instafollow #foodporn #fitnessfood #healthyfood #dnesjem

2019-07-17 18:10   16 0

 

Po poriadnom tréningu poriadny nápoj! Najlepšie ten od @warrior_labs ⚔️🇺🇸 📸 @zembjak_peter -------------------------------------- Iba na http://www.prohormony.sk Najefektívnejšie doplnky výživy na trhu . . . . #gymlifestyle #gymtraining #gainz #prohormones #motivation #gymrat #muscles #faith #fitness #czechgirl #czechboy #czechfitness #czechmodel #slovakgirl #fitnessgirl #slovakboy #igersczech #igersczechrepublic #fitness #gym #gymtime #gymlife #bodybuilding #fitnessmodel #instafollow #foodporn #fitnessfood #healthyfood #dnesjem

Incredible numbers so far for all teams during pre season. The senior men had 46 players and the ladies had over 20 players at training last night. Our Colts also had over 20 players last week and our social touch had 34 last week. If you are interested in joining a thriving rugby club please contact Head Coach Tom Edmunds 07450255466 for more details

 #owtp #stockwood #gainz #communityrugby #rugbytraining #❤️💛 #stockwoodpark #stockwoodparkrfc #rugby #rfu

2019-07-17 18:10   2 0

 

Incredible numbers so far for all teams during pre season. The senior men had 46 players and the ladies had over 20 players at training last night. Our Colts also had over 20 players last week and our social touch had 34 last week. If you are interested in joining a thriving rugby club please contact Head Coach Tom Edmunds 07450255466 for more details #owtp #stockwood #gainz #communityrugby #rugbytraining #❤️💛 #stockwoodpark #stockwoodparkrfc #rugby #rfu

Back workout routine:

Start it with front lat pull down Wide grip for 4x20 but do not forget to squeeze above on ur chest every single rep . 
Trust me ur back get pump on ur fist exercise.
2 exercise: Bb row : 3x failure ,each set try to increase the weight 
3 exercise: reverse close grip lat pull down :4x15 so if you want to have nice double bicep pose ,this one good for you 😈
4 exercise: T bar or dumbell row or seated cable row , 3 set of warming up and increase the weight , for your last set you should do it as a drop set 
5 exercise: pullover dumbell or machine :3x failure 
Finishing your back workout with hyper extension for 3x15 
Rear delt machine fly :3x15 
Try to play with reps and set weekly and you only need to train them once a week for max 1 hour and boom 💥 .
.
.
💥online coaching .
💥 1 2 1 PT .
💥contest prep .
💥12 week transformation .
💥For more detail email me : 
HAMIDIJAFAR9@GMAIL.COM or DM me 
 #backday #fitness #bodybuilding #gym #fit #workout #fitnessmotivation #backworkout #fitfam #motivation #gymlife #back #legday #chestday #muscle #deadlift #beastmode #fitlife #powerlifting #lats #training #strong #girlswholift #personaltrainer #gains #bodybuilder #exercise #gainz #muscles #birmingham

2019-07-17 18:09   28 3

 

Back workout routine: Start it with front lat pull down Wide grip for 4x20 but do not forget to squeeze above on ur chest every single rep . Trust me ur back get pump on ur fist exercise. 2 exercise: Bb row : 3x failure ,each set try to increase the weight 3 exercise: reverse close grip lat pull down :4x15 so if you want to have nice double bicep pose ,this one good for you 😈 4 exercise: T bar or dumbell row or seated cable row , 3 set of warming up and increase the weight , for your last set you should do it as a drop set 5 exercise: pullover dumbell or machine :3x failure Finishing your back workout with hyper extension for 3x15 Rear delt machine fly :3x15 Try to play with reps and set weekly and you only need to train them once a week for max 1 hour and boom 💥 . . . 💥online coaching . 💥 1 2 1 PT . 💥contest prep . 💥12 week transformation . 💥For more detail email me : [email protected]GMAIL.COM or DM me #backday #fitness #bodybuilding #gym #fit #workout #fitnessmotivation #backworkout #fitfam #motivation #gymlife #back #legday #chestday #muscle #deadlift #beastmode #fitlife #powerlifting #lats #training #strong #girlswholift #personaltrainer #gains #bodybuilder #exercise #gainz #muscles #birmingham

Weighted Chin Ups - managed 3 sets of 4 reps each with a 10kg weight hanging from me. 🏋️‍♂️ Lots of grip work at the end of my workout with long hangs (90s, 70s and 60s achieved), weighted Chin Ups and 30kg bucket carry. 🏋️‍♂️ Really happy with my progress, used to struggle to get a couple of reps without the weight!! 🏋️‍♂️ #gettingstronger #spartanultra #spartantraining #chinup #weightedchinups #spartanstrong #dadswholift #fitdad #fitat40 #irishfitfam #spartanfitfamily #spartanfitness #gainz

2019-07-17 18:08   0 0

 

Weighted Chin Ups - managed 3 sets of 4 reps each with a 10kg weight hanging from me. 🏋️‍♂️ Lots of grip work at the end of my workout with long hangs (90s, 70s and 60s achieved), weighted Chin Ups and 30kg bucket carry. 🏋️‍♂️ Really happy with my progress, used to struggle to get a couple of reps without the weight!! 🏋️‍♂️ #gettingstronger #spartanultra #spartantraining #chinup #weightedchinups #spartanstrong #dadswholift #fitdad #fitat40 #irishfitfam #spartanfitfamily #spartanfitness #gainz

Hey People,
.
Heute mal mehr zum Thema Zukunft. 
Was hab ich geplant?💡 .
Nun nach langem überlegen habe ich entschieden den weg zum Wettkampf zu beschreiten. Noch stehe ich ganz am Anfang aber mein Ziel ist in 2 Jahren auf der Bühne zu stehen. Ich weiß es wird schwer, aber nie unmöglich. Daher glaube ich, dass ich das schaffen werde!
.
Was Social Media betrifft plane Mittwoch und Sonntag ein Kleinen Post hochzuladen.
.
Jetzt seid ihr gefragt😉
Was denkt ihr über Wettkampf-Athleten? .
.
Hashtags:
 #myprotein #scitecnutrition #morenutrition
 #feature #plans #bodybuilding #pump #chest #flys #reallife #realtalk #gymmotivation #fitfam #muscle #athlet #insta #abs #photography #mass #gainz

2019-07-17 18:08   7 1

 

Hey People, . Heute mal mehr zum Thema Zukunft. Was hab ich geplant💡 . Nun nach langem überlegen habe ich entschieden den weg zum Wettkampf zu beschreiten. Noch stehe ich ganz am Anfang aber mein Ziel ist in 2 Jahren auf der Bühne zu stehen. Ich weiß es wird schwer, aber nie unmöglich. Daher glaube ich, dass ich das schaffen werde! . Was Social Media betrifft plane Mittwoch und Sonntag ein Kleinen Post hochzuladen. . Jetzt seid ihr gefragt😉 Was denkt ihr über Wettkampf-Athleten . . Hashtags: #myprotein #scitecnutrition #morenutrition #feature #plans #bodybuilding #pump #chest #flys #reallife #realtalk #gymmotivation #fitfam #muscle #athlet #insta #abs #photography #mass #gainz

2nd upper-body day of the week. 92 Kgs x 10 for the top set on the bench, which happens to be a volume PR, while having destroyed the upper body 2 days ago!

Also this was after the super high volume #WenningWarmup of flat dumbbell bench press, Bent-over dumbbell row, tricep push-down, and bicep curls of 100 reps each in 4 sets back to back, all in under 15 minutes!

I think I'm also on an all time fatigue PR, but it feels great tbh! .
.
.
.
 #benchpress #gainz #strengthtraining #powerliftingmotivation #powerliftingindia #powerlifting #weightlifting #strongereveryday #fitness #fitnessmotivation #everydamnday #trainhard #workhustlekill #neversettle #workforit #fitfam #fitlife #riseandgrind #thicc #broscience #repsforjesus

2019-07-17 18:07   11 0

 

2nd upper-body day of the week. 92 Kgs x 10 for the top set on the bench, which happens to be a volume PR, while having destroyed the upper body 2 days ago! Also this was after the super high volume #WenningWarmup of flat dumbbell bench press, Bent-over dumbbell row, tricep push-down, and bicep curls of 100 reps each in 4 sets back to back, all in under 15 minutes! I think I'm also on an all time fatigue PR, but it feels great tbh! . . . . #benchpress #gainz #strengthtraining #powerliftingmotivation #powerliftingindia #powerlifting #weightlifting #strongereveryday #fitness #fitnessmotivation #everydamnday #trainhard #workhustlekill #neversettle #workforit #fitfam #fitlife #riseandgrind #thicc #broscience #repsforjesus

☀️ Biscarrosse 🌴
.
Cette région, cette ville et ces paysages beaucoup trop beau 😍
Tellement reconnaissante d'avoir grandi dans un endroit pareil 🙏🏻
Ça fait vraiment un bien fou d'y revenir de temps en temps!
.
"never forget your roots"
.
Belle soirée à tous 🙂
.
📸 @divin_desir
.
.
 #france # Toulouse #sudouest #biscarrosse #bisca #sun #beach #training #family #chillout #summer #playa # #fitnessaddict #bodygoal #lifestyle #bodybuilding #motivation #food #hardwork #shape #gainz #bodytransformation #focus #musculation #fitgame #frenchgirl #fitgirl #inkgirl #staystrong

2019-07-17 18:07   49 1

 

☀️ Biscarrosse 🌴 . Cette région, cette ville et ces paysages beaucoup trop beau 😍 Tellement reconnaissante d'avoir grandi dans un endroit pareil 🙏🏻 Ça fait vraiment un bien fou d'y revenir de temps en temps! . "never forget your roots" . Belle soirée à tous 🙂 . 📸 @divin_desir . . #france # Toulouse #sudouest #biscarrosse #bisca #sun #beach #training #family #chillout #summer #playa # #fitnessaddict #bodygoal #lifestyle #bodybuilding #motivation #food #hardwork #shape #gainz #bodytransformation #focus #musculation #fitgame #frenchgirl #fitgirl #inkgirl #staystrong

Distressed "CI RIFLE CIRCLE" Ladies Crop Top | Mauve/Pink |$25
-
LIMITED SIZES AND QUANTITY AVAILABLE
-
Sponsored Rep: @sarahdamnyell

2019-07-17 18:07   63 1

 

Distressed "CI RIFLE CIRCLE" Ladies Crop Top | Mauve/Pink |$25 - LIMITED SIZES AND QUANTITY AVAILABLE - Sponsored Rep: @sarahdamnyell

Lite garagegympa i afton
220x3x10
5 med å 5 utan livrem
Sälrodd 90x7x8

Nu inväntar vi morgondagen, förra veckan skickade gubbryggen en räkning som tog flera dagar att betala av.

 #gubbkropp
 #marklyft 
 #klenmenren 
 #garagegym
 #sommar
 #firefighter 
 #brandman
 #eleiko 
 #wahlanders 
 #pump
 #gainz

2019-07-17 18:06   2 0

 

Lite garagegympa i afton 220x3x10 5 med å 5 utan livrem Sälrodd 90x7x8 Nu inväntar vi morgondagen, förra veckan skickade gubbryggen en räkning som tog flera dagar att betala av. #gubbkropp #marklyft #klenmenren #garagegym #sommar #firefighter #brandman #eleiko #wahlanders #pump #gainz

Corrie’s shirt says it all 💪😅 7 Rounds, 1 Min Max Effort Burpees, 1 Min Rest. #CrossfitPalmHarbor #CFPHBurpeeChallenge #FitFam #FunctionalFitness #FitLife ............................................................................................ #DeathByBurpees #BurpeeChallenge #NoExcuses #WeightLoss #StrengthTraining #Weightlifting #ChallengeYourself #Community #Motivation #Dedication #NeverGiveUp #BeStrong #Fitness #Gainz #TampaBay #TarponSprings #Duneden #HealthyLiving #CrossfitFamily #StrengthIsBeauty #BeHealthy #CrossFit #PalmHarbor

2019-07-17 18:06   3 0

 

Corrie’s shirt says it all 💪😅 7 Rounds, 1 Min Max Effort Burpees, 1 Min Rest. #CrossfitPalmHarbor #CFPHBurpeeChallenge #FitFam #FunctionalFitness #FitLife ............................................................................................ #DeathByBurpees #BurpeeChallenge #NoExcuses #WeightLoss #StrengthTraining #Weightlifting #ChallengeYourself #Community #Motivation #Dedication #NeverGiveUp #BeStrong #Fitness #Gainz #TampaBay #TarponSprings #Duneden #HealthyLiving #CrossfitFamily #StrengthIsBeauty #BeHealthy #CrossFit #PalmHarbor

Es miercoles, es hora de ROMPER ese estilo de vida sedentario que llevas por tanto tiempo y empezar a trabajar en una mejor version de ti misma!!! Seguimos #ACTIVAOS y enfocados hoy miercoles, nos vemos esta tarde para seguir trabajando duro.
BOOT CAMP 
3pm-4pm 
5:50pm-6:50pm
7pm-8pm 
TE ESPERO PARA SEGUIR TRABAJANDO DURO!!!
 #GFBC #zumba #zumbainstructors #certifiedfitnesstrainer #fitnesstrainer #fitness #gym #gymlife #motivation #nutrition #12weekprograms #nutritionalplans #workoutplans #getfit #getripped #getbig #loseweight #GAINZ #dontgiveup #workoutplans #NOEXCUSES #trainhard #keepstrong #healtylifestile #contacme #icanhelpyou

2019-07-17 18:05   2 0

 

Es miercoles, es hora de ROMPER ese estilo de vida sedentario que llevas por tanto tiempo y empezar a trabajar en una mejor version de ti misma!!! Seguimos #ACTIVAOS y enfocados hoy miercoles, nos vemos esta tarde para seguir trabajando duro. BOOT CAMP 3pm-4pm 5:50pm-6:50pm 7pm-8pm TE ESPERO PARA SEGUIR TRABAJANDO DURO!!! #GFBC #zumba #zumbainstructors #certifiedfitnesstrainer #fitnesstrainer #fitness #gym #gymlife #motivation #nutrition #12weekprograms #nutritionalplans #workoutplans #getfit #getripped #getbig #loseweight #GAINZ #dontgiveup #workoutplans #NOEXCUSES #trainhard #keepstrong #healtylifestile #contacme #icanhelpyou

GIMMIE THE MOM SHOULDER GAINS PLEASE! 💪🏼😆 Make sure you double tap ♥️ and show some love to your girl!
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A lot of you ask me how my gym allows me to bring Aria with me. It’s not a public gym unfortunately, it’a the gym in my complex. I hope one day public gyms let mums bring their babies along like some European countries do 🙂 This is a full cable shoulder routine that will hit your shoulders from every angle. Absolutely killer🔥
.
Exercises 
1️⃣ Cable Rope Rear Delt Pull | 4 sets of 12 
2️⃣Cable Rope Front Raise | 4 sets of 12
3️⃣ Single Arm lying Front Raise | 4 sets 12 each arm 
4️⃣Standing single arm shoulder press | sets 12 each arm 
5️⃣Burnout Suicide Pushups 30 second total this one burns 🥵
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.
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Follow👉@sculptglutes
.
.
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credit:@nikizoub
 #fitness #fitfam #fitspo #motivation 
 #workout #workoutvideo #legday #gym #gymwear 
 #leggings #abs #prep #bodybuilding 
 #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift 
 #tutorial #coreworkout #instafit #fitness 
 #fitforHisreason #workout #homeworkout 
 #resistancebands #queenteam 
 #fitforHisreason #workoutvideo #fitness

2019-07-17 18:05   8 0

 

GIMMIE THE MOM SHOULDER GAINS PLEASE! 💪🏼😆 Make sure you double tap ♥️ and show some love to your girl! . A lot of you ask me how my gym allows me to bring Aria with me. It’s not a public gym unfortunately, it’a the gym in my complex. I hope one day public gyms let mums bring their babies along like some European countries do 🙂 This is a full cable shoulder routine that will hit your shoulders from every angle. Absolutely killer🔥 . Exercises 1️⃣ Cable Rope Rear Delt Pull | 4 sets of 12 2️⃣Cable Rope Front Raise | 4 sets of 12 3️⃣ Single Arm lying Front Raise | 4 sets 12 each arm 4️⃣Standing single arm shoulder press | sets 12 each arm 5️⃣Burnout Suicide Pushups 30 second total this one burns 🥵 . . . Follow👉@sculptglutes . . . credit:@nikizoub #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial #coreworkout #instafit #fitness #fitforHisreason #workout #homeworkout #resistancebands #queenteam #fitforHisreason #workoutvideo #fitness

Did somebody say shoulder day!!!! I have always had some sort of glitch or injury in my shoulders for as long as I can remember, so to be able to move heavy weight again feels absolutely AMAZING. Caught a glimpse of myself in the mirror and was like "Deltoids!!! Who dis?!" 😂🤣🤣🤣
•
•
I used to be scared/embarrassed to look at myself or take pictures in front of others. For all my self conscious lifters out there, it's ok to acknowledge and celebrate your progress and hard work! Ya probably weren't shy about putting yourself down before AND you probably had lots of company! •
•
Squad UP!!! Push yourself and your squad to level up, so when y'all stunt on em you got somebody to turn to😂😂😂🤣🤣🤣

2019-07-17 18:05   4 1

 

Did somebody say shoulder day!!!! I have always had some sort of glitch or injury in my shoulders for as long as I can remember, so to be able to move heavy weight again feels absolutely AMAZING. Caught a glimpse of myself in the mirror and was like "Deltoids!!! Who dis!" 😂🤣🤣🤣 • • I used to be scared/embarrassed to look at myself or take pictures in front of others. For all my self conscious lifters out there, it's ok to acknowledge and celebrate your progress and hard work! Ya probably weren't shy about putting yourself down before AND you probably had lots of company! • • Squad UP!!! Push yourself and your squad to level up, so when y'all stunt on em you got somebody to turn to😂😂😂🤣🤣🤣

First time in 2-3 weeks hitting sumo deadlifts properly so what happened was a big surprise

Since adding sumos to my programme I have been saying my goal will be to pull a 200kg dead however I didn’t even plan on it happening this soon and after having a week off training

So warm ups felt great and I joked about hitting it but didn’t think I actually would, only 2 reps here but I’m hoping to bring this up to 6 in the next couple of weeks

Don’t stick to things 100% if something feels good, go for it. .
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For online coaching or 1-2-1 sessions message me or email coachedbycavanagh@outlook.com ------------------------------------------ #gym #gymmotivation #fitnessmotivation #fitness #bodybuilding #sixpack #personaltrainer #onlinepersonaltrainer #onlinecoaching #cardio #cardiff #fitfam #gainz #bootybuilding #personaltraining #cardiffpt #transformation #workout #shredded #squats #lift #weightloss #weight #motivation

2019-07-17 18:05   10 1

 

First time in 2-3 weeks hitting sumo deadlifts properly so what happened was a big surprise Since adding sumos to my programme I have been saying my goal will be to pull a 200kg dead however I didn’t even plan on it happening this soon and after having a week off training So warm ups felt great and I joked about hitting it but didn’t think I actually would, only 2 reps here but I’m hoping to bring this up to 6 in the next couple of weeks Don’t stick to things 100% if something feels good, go for it. . . . . . For online coaching or 1-2-1 sessions message me or email [email protected]outlook.com ------------------------------------------ #gym #gymmotivation #fitnessmotivation #fitness #bodybuilding #sixpack #personaltrainer #onlinepersonaltrainer #onlinecoaching #cardio #cardiff #fitfam #gainz #bootybuilding #personaltraining #cardiffpt #transformation #workout #shredded #squats #lift #weightloss #weight #motivation

Jaglany pudding with the addition of our Vegan-Pro conditioner 😍 for the recipe we refer to @paula_wleklak...
Vegan Conditioner is perfect not only for vegans, but also for people with lactose or dairy intolerance... We recommend it with all our hearts ❤️ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Direct message; Whatsapp or call on:78 90 90 87
➖➖➖➖➖➖➖➖➖➖➖➖➖➖
 #AppliedNutrition #forahealthierlebanon #vegan #veganprotein #veganbodybuilding #veganfitness #glutenfree #bodybuilding #crossfit #igfitness #igfit #igfitgirls #igfitfam #igfitspo #igbodybuilding #gains #gainsville #gainz #menshealth #physique #squats #powerlifting #ifbbpro #ukbffbikini #nabba #follow #veganism #summer #bodygoals #organic

2019-07-17 18:04   10 1

 

Jaglany pudding with the addition of our Vegan-Pro conditioner 😍 for the recipe we refer to @paula_wleklak... Vegan Conditioner is perfect not only for vegans, but also for people with lactose or dairy intolerance... We recommend it with all our hearts ❤️ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Direct message; Whatsapp or call on:78 90 90 87 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #AppliedNutrition #forahealthierlebanon #vegan #veganprotein #veganbodybuilding #veganfitness #glutenfree #bodybuilding #crossfit #igfitness #igfit #igfitgirls #igfitfam #igfitspo #igbodybuilding #gains #gainsville #gainz #menshealth #physique #squats #powerlifting #ifbbpro #ukbffbikini #nabba #follow #veganism #summer #bodygoals #organic

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🔶FOAM ROLLING🔶
I always begin and end my workouts with a full body rollout. This helps warm up the muscles and increase blood circulation which helps prevent injury and improves recovery post workout. If you have never Incorporated foam rolling into your workouts, I highly suggest it as it offers more benefits than you probably realize. 🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻
✔️Increases blood flow and oxygen to the muscles which helps Prevent muscle soreness
✔️Increases flexibility
✔️Reduces tension which increases overall stress relief
✔️ Increases range of motion
✔️ By increasing blood circulation and oxygen to muscle tissue, it helps prevent future injuries
✔️ It is a natural detoxification process.
✔️MOST IMPORTANTLY ➡️make sure to drink lots of water to prevent dehydration
.
 #postpartum #postpartumbody #transformation #fitmom #gymshark #gymsharkwomen #lornajane #eos #eosfitness #squats #girlswhosquat #girlswholift #yoga #yogalooksgood #beginnersyoga #girlswholift #gainz #fitspiration #workout #strong #motivation #strongnotskinny #fitnessjourney #chickswholift #postpartum #postpartummotivation #quaddamn #standupstraightsoweknowitsreal

2019-07-17 18:03   19 2

 

. 🔶FOAM ROLLING🔶 I always begin and end my workouts with a full body rollout. This helps warm up the muscles and increase blood circulation which helps prevent injury and improves recovery post workout. If you have never Incorporated foam rolling into your workouts, I highly suggest it as it offers more benefits than you probably realize. 🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻 ✔️Increases blood flow and oxygen to the muscles which helps Prevent muscle soreness ✔️Increases flexibility ✔️Reduces tension which increases overall stress relief ✔️ Increases range of motion ✔️ By increasing blood circulation and oxygen to muscle tissue, it helps prevent future injuries ✔️ It is a natural detoxification process. ✔️MOST IMPORTANTLY ➡️make sure to drink lots of water to prevent dehydration . #postpartum #postpartumbody #transformation #fitmom #gymshark #gymsharkwomen #lornajane #eos #eosfitness #squats #girlswhosquat #girlswholift #yoga #yogalooksgood #beginnersyoga #girlswholift #gainz #fitspiration #workout #strong #motivation #strongnotskinny #fitnessjourney #chickswholift #postpartum #postpartummotivation #quaddamn #standupstraightsoweknowitsreal

Maybe 
Im
So
Southern 
I
Sometimes
Scare
Ignorant 
People’s
Perception of
Independence 
M.I.S.S.I.S.S.I.P.P.I @bigkrit 
 #danafitnesstx

2019-07-17 18:03   4 1

 

Maybe Im So Southern I Sometimes Scare Ignorant People’s Perception of Independence M.I.S.S.I.S.S.I.P.P.I @bigkrit #danafitnesstx

Accept both compliments & criticism.
It takes both sun & rain for a flower to grow🌷

2019-07-17 18:03   16 3

 

Accept both compliments & criticism. It takes both sun & rain for a flower to grow🌷

Back at the bench today after some time off. 275LBx6 today... feeling like a champ! Lighter and stronger than ever boyz! Brought out the belly shirt today 🤰

2019-07-17 15:49   80 8

 

Back at the bench today after some time off. 275LBx6 today... feeling like a champ! Lighter and stronger than ever boyz! Brought out the belly shirt today 🤰

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