Have you tried this😎🔥
Follow @sizeupsupps for the best in motivationsfor more awesome content.
Mission Legs 💪
This is 1 of the 3 leg sessions I'm currently doing each week!
1. Walking Lunges 10,10,10 (x2 Dropsets)
2. Box Squats 2x15
3. Leg Press 15,8,8 (x2 Rest Pause Sets)
4. Hip Abduction Machine 3x15>15 (Lean Back > Lean Forward)
5. DB Romanians 3x15
Song Can Turan “ In The City” .
#girlswholifts #sheliftsbro #fitchickswithtattoos #fitchicksoz #fitchickinspiration
HELP A GIRL OUT 🙏🏼 What color should my 2019 competition suit be 🤩 I’m the worst at making decisions but I want to get excited and place my order already!! 🙈 I wore tealish-blue in 2017 but I’m ready to change it up for this year. 💎 #acbikinis #9weeksout #helpagirlout #competitionbikini
Still learning this portion control. It helps so much to have these little containers.
Eyeballing is hard and your usually wrong. So go ahead and measure.
You knoooow you waaaant to 😁
#red #yellow #green
Glute and hamstring gym day with @humble_muscle007 this morning. Followed by my trampolining date. I read a post from @madeleychloe this week how a magazine didn’t want to feature her cut up look as it was too much/extreme (something like that). Anyway I added that was ridiculous. Why should a strong healthy body be viewed as extreme in a woman
Last year I was the most unhealthy ; out of shape I’ve ever been. I declined an ACL op in favour of getting fit and strong again. My 2019 goal is to be the fittest; strongest; and most flexible I’ve ever been. It also means I can play with my girl and do some crazy moves that make her giggle like crazy and my heart 💓. So here’s to all the not “normal” strong muscley women who can’t go in certain magazines!!! WTF
#2019goals #conditioning #training #sheliftsbro #shelifts #weights #womeninsportsphotography #womeninsport #squat #deadlift #acl #aclrehab #strong #strongwomen
If you want better results then forget about setting goals.🤷♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Focus on your system instead.⚡️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don’t get me wrong. Goals are not useless, they are good for setting a direction BUT systems are best for making progress. Problems will arise if you spend too much time thinking about your goals and not enough time on making your systems. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I use excel sheet to keep track of every single one of my training seshs, FatSecret for diet, and Trello boards for YouTube & Instagram content. I have a whole system pretty much behind everything I do, and this a part of my process to get to where I want to be. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Big goals should all be broken down into the little things you do every single day. So if you are feeling stuck or not having any progress in achieving your goals, try spending more time on designing your system instead. 🙌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ps. If you’d like to know my system for growing my Instagram & collaborating with brands, be sure to hit the notification bell on my YouTube channel, some juicy content coming up this Wednesday 😜🛎
Heels feel sexy till I walk and realize I have the finesse of a flamingo.
Sneakers though, sneakers keep me grounded. I’m not a sneaker head in the least, but there is something about being able to jump, lunge, leap, bound and sprint that makes me feel like a warrior. Plus I feel blessed that my body comes through for me and the better I treat it the better it performs.
If you haven’t done so thank your body for all the things it allows you do to. Even if you are a work in progress, thank your body for all the ways it does allow you to perform.
#strongbody #gymlife #cycleshoes #girlswithmuscle #strongissexy #strongandhealthy #gymrat #healthylife #lovemybody #workout #sheliftsbro
😯 ɪ ʜᴀᴠᴇ ᴀɴ ᴀᴘᴘᴇᴀʀᴀɴᴄᴇ ɢᴏᴀʟ 😮
Yup, I said it. Actually, @zannavandijk inspired me to do so. I was afraid to admit this (even to myself) because I don't have good experiences with 'body goals' but I am guilty 😳
My mental health and relationship with food have improved so much lately! I can honestly say I love my body and myself. Of course I have bad days too but not that often anymore 🙆♀️
I've been saying that I want to lose a bit of weight to get a healthier fat %. That is true but I am also trying to lose a bit of weight because I prefer my shape being a bit leaner. That doesn't mean I don't love my body now though, I really do! Your body is so much more than what it looks like 💃
That also doesn't mean you need to have a leaner shape too! You should do what feels good for you and you're the only person who knows what that is. I still think your mental health is more important than appearance goals and you always need to strive for loving your body no matter what it looks like. Never do something just because society tells you to ❤️
𝐃𝐨 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐚𝐧 𝐚𝐩𝐩𝐞𝐚𝐫𝐚𝐧𝐜𝐞 𝐠𝐨𝐚𝐥
Let me know in the comments 💕
#balancedfitstudent #babygotback #murves #musclesandmascara #biceps💪
Is that all the guys gone now GOOD! .
Leveled up to 90kg squats today! I decided to take full advantage of being in the Luteal phase of my cycle to set some new PBs for glute focused leg day today. .
After listening to @jamessmithpt 's podcast on female fitness, I have started paying more attention to how I feel in the gym during certain stages of my cycle. The differences are really quite distinct, if you know what you're looking for. I highly reccomend listening to this podcast for all the ladies out there who want to strategically improve their fitness and more specifically weight training. Learning about the fluctuations of the many hormones during a menstrual cycle and how they impact how you feel and train will serve you well on your fitness journey. It explains why some weeks I feel like I could move a fecking truck and others I feel like I have no strength or energy at all. .
Just something I found very interesting and useful anyways.
#fitfam #girlswholift #shelifts #shesquats #sheliftsbro #quadgoals #booty #bodybuilding #bodytransformation #fitnessjourney #strongissexy #powerbuilding #powerlifting #growingabooty
Chest training tonight with 2 bicep workouts thrown in because they were too sore on arm day to get a quality workout in so I wanted to touch em’ just a lil bit. I honestly didn’t have a lot of energy tonight whatsoever even though I took an unreasonable amount of pre workout I was still like 😒😪😴 Which I’m thinking I just need to take a break from because lately it’s been doing nothing for me and I haven’t taken a break in a really long time 🤭 but even though I didn’t train nearly as long as I normally do tonight, I utilized a lot of static holds to make the most out of the workout. #flexfriday
DB flat bench 5x up in weight each time
Incline cable fly’s 4x using a moderate weight with 5 second hold
Barbell incline bench press 4x w/ a drop set
Weight loaded preacher curl set: first set 25 reps for warm up, then 4 sets using a moderate weight preform a static hold of 25 seconds then rep out to failure.
Low cable flys 4x
Cable chest press 4x with 10 second hold SS w/ pec dec fly’s to failure
DB hammer curls set: using heaviest weight first preform 10 reps then drop to a lighter weight and go to failure with 2 second holds
Decline barbell bench 5x
I've been weightlifting for a year and a half now, and for the past year I have been thinking about coaching.
It took me some time to get on board with the idea because the transition was very quick. I went from sitting on the couch, to loving the gym, to considering myself an athlete, to potentially coaching in a matter of months.
It took time to get past that fear and doubt. The thoughts of who would trust me and want to learn from me, isn't it a bit too soon, perhaps I'll coach in a few years.
What changed was I decided to do a whole lot of trusting. I trusted my friend and coach who saw something in me but I also began trusting myself.
Weightlifting is scary. You are moving a lot of weight very quickly. But what's even scarier is that when you are learning you just feel ridiculous.
If I could learn to trust someone else, and learn to trust myself then I knew I could learn how to earn someones trust.
So In two weeks I'm headed to Saskatoon to take my coaches training.
#FitnessFriday Yes, I still workout! I have been asked MORE than once why I haven't posted fitness stuff lately, whether I still worked out and if my fitness isn't going as well as I'd hoped (bc they haven't seen me posting about it directly). Duhhh! Of course I still workout just not as much as I'd like. Mother's give their bodies, time and ENERGY to their children first so it's difficult to get the same quality workout but it's GOING GREAT!
Simple answer, I have A LOT going on and honestly a lot more interesting things (to ME) to post about. Fitness has always been and will always be a part of my life. I'm just not SELF focused right now. I will post more bc it seems that it's been missed & I DO love motivating people!
Update: I'm fitting into clothes I wasn't expecting to yet. Body fat% is down, weight is down, my waist is smaller. I'm much stronger. My current clothes are fitting WAYYYY better and a lot of them are too big now. I'll put up some before and after when I have more time. I'm mostly to buddy chasing my now walking baby girl to do anything else. 😭😂😭😂 #thankgodimfit #mommyfitness #fitmomsrock #fitmomsinspire #glutesalute #bootytraining #squatsandlunges
I never know what to say when someone knocks on the bathroom door... maybe I’ll start saying “who’s there” and see if they follow through with a joke 😅
Ok, real talk though. Ultra is coming up in a week and I’ve honestly been trying to get my body in check by then. In all honesty, I’m not gonna get to the bangin’ body I was hoping for, but I’m starting to realize, that doesn’t matter. Of course I want to look good in all my outfits, but I need to stop putting so much focus on how I look. Lately, I’ve been feeling strong and more confident than I have in a long time and that makes me happier than a perfect body ever could. The truth is, it’s pretty shitty how much focus we put on how we look. Why would we Because society is telling us to But who decided that and why is it so important People, here’s the truth: I don’t care how skinny or fit someone is, EVERYONE has cellulite. Sometimes it shows when you’re just standing, when you sit down, and definitely when you squeeze your bum real tight 😂 cellulite is natural and everyone has it, so stop worrying about it so much. Your self worth doesn’t come from how much or how little cellulite you have, so stop focusing on it! You are who you are, and your cellulite doesn’t define you 💖
I really hope you read this whole thing because it’s important and you should know this! Please leave a comment on your thoughts, just to let me know you read, or to tell me this is just bullshit 😂 anyways, have a wonderful, purposeful day all you beautiful, cellulite-y people ✨
#cellulite #selfworth #yourebeautiful #ownyourself
Deadlifts 💀5x8 235lbs
#swipeleft⬅️ All sets shown. I was very short on time sets done E2MOM style.
#deadlifts #fitmom #momstrong
🍑 HOW DID I BUILD MY GLUTES 🍑
1️⃣ Sticking to the same workout plan a bit longer so I could increase my weights 💪
2️⃣ Doing a lot of compound lifts 🏋️♀️
3️⃣ Lifting heavy which was possible because of the first two steps and also because I eat enough food 🍽️
To be honest, I haven't incorporated a lot of hip thrusts which everyone says is 'a must'. I am not saying hip thrusts don't work because I really believe they do but it seems like other exercises do the job too because I haven't always been hip thrusting 🤷♀️
Do you want a bigger peach Let me know in the comments 💕
#balancedfitstudent #bootygoals🍑 #bootyfit #bootypoppin #fitnesstransformation