#girlsthatlift

I had the pleasure of training with one of the best in bodybuilding.. John “The Tank” Sherman @johnjsherman 💪🏼😃... Thank you so much for kicking my butt!! It truly is a privilege being able to learn from you! So much knowledge and experience in bodybuilding!!! Thank you for all the help, advice, push and guidance you always give me 🤗💪🏼... . . #RosarioRomero🦅 #ifbbpro #ifbbfigurepro #ifbbproleague #progress #consistency #bodygoals #girlsthatlift #musclegirls #gymmotivation #fitnessmotivation #womanteam #ironrunnerathlete #happygirl #trusttheprocess #enjoytheprocess #fitfamep #fitfam #livefitep #fitnessfashion #shareyourpassion #unfuckwithable #unicorn #legdayeveryday #learningfromthebest #johnthetanksherman


0💬Normal

#Repost @hay_nah_fit • • • • • • I've accepted the #Ultimate6Challenge (The Grip Strength Challenge) that @guruchoudhary nominated me for. . . I would want all of you to show your strength and challenge your fitness routine. . . Simply follow the steps below: . . 1. Post a video of yourself performing the challenge on your Instagram page. (Deadline date - 25th August 19) 2. Tag “@OptimumNutri_IN" and use #Ultimate6Challenge in your post. 3. Don’t forget to tag atleast two of your friends & challenge them! . . 24 best performers would win exciting prizes from ON.  Take the plunge and get rewarded! . (I'm challenging a few people I believe can do it by tagging them in the comments section below 💪) . . #optimumnutrution #TeamOn #monday #fit #fitness #igfitness #body #crossfit #dancer #mondaymotivation #outdoor #instagram #fitfam #instadaily #instafitness #girlsthatlift #yoga #evening #abs #motivation #inspiration #life #gym #workout #training


0💬Normal

Day 24/100 ✅. This was challenging as my upper body was sore from yesterday where I did 22&23. I 😂😂😂seeing myself doing those dance things. In my head I looked so much more graceful. Hehe. I saw my surgeon today for my last follow up and she said I don’t need to see her again! That my scar will start to lighten soon. #abdominalplasty #panniculectomy #morningmeltdown100 #mm100 #beachbodyondemand


1💬Normal

#mondaymotivation I am my greatest critic... It's always been easier to notice the positive changes and encourage others than it is for myself... But this morning, I am loving ME! I like what I see... My body is good to me... I put it through a lot and it shows me that it is capable. Every day I learn something new and every day I appreciate it more. We must remember to encourage ourselves just the same as we encourage others or how can we continue to be a positive example? So today, let's concentrate more on #selflove ...find at least one thing you love about yourself and share it into the atmosphere. We never know who is struggling with self image... #empoweringladies #encourageyourself #lovepost #loveyourself #livingmybestlife #cuzgoals #believeinyourself #believeinthejourney #motivated #cleaneating #healthychoices#thefitlife #healthyliving 😍💗😍💗 💪😉👍💥🎉 #fightforyourgoals #goals2019 💯 #anewme #myweightlossjourney #chiselandshape #2019goals #nopainnogain #bootcamp #2019takeover😈 #2ndtononefitness #coachd #girlsthatsquat #girlsthatlift #thickgirlsrock #shortgirlsrock


0💬Normal

Do I necessarily feel like going to the gym after a shift at the hospital? No. But do I always feel 1,000 times better as I’m driving home from my sweat session? Absolutely. The profession of nursing is one of giving yourself to help others become well, but it’s impossible to fill others’ cups from an empty one you possess. Taking care of myself is the only way I am able to adequately take care of others. I achieve this by always packing my meals for work instead of opting for the meals provided in the cafeteria that although look delicious, would leave me sluggish & groggy for the rest of the shift. I also make it a priority to get enough water in throughout the day, starting by chugging as much as I can on my drive to work & while charting. If I’m low on water, I often get headaches & crave salty or sweet snacks that I know aren’t going to properly nourish my body or fuel my mind for the day. One area I struggle with is adequate sleep & rest. I’m working on that one! Lastly, I make it a priority to get a quick workout in after my shift. Since I live close to the hospital I work at, I have little to no time to decompress on the drive home. While I’m at the gym, I am able to focus on myself, my thoughts, my prayers, my goals, and review my day while preparing for the next. I have found that self care isn’t selfish at all! It allows me to be a better nurse, wife, and person in general 🧡


2💬Normal

When u find pictures that shows progress💪🏼😂 hope my surgery is in the near future so I can Get back to the gym! This right here motivates me ! And hopefully @mortensencoaching will help me afterwards???🤔😂😂😱 #inthemaking#cantwaittogetback#girlsthatlift#fitgirls#myjourney


1💬Normal

I’ve never been good at pull-ups, like ever. In 4th grade I scored 1 on the Presidential Fitness Test and I was sooo excited. I honestly don’t know how it happened. 😆 Maybe I jumped?! And here I am now, still struggling with pull-ups. But I’m determined and determination builds strength. 👏🏼 Ya gotta start somewhere, right? So while my kids are back in school, challenging their minds, I’ll be here setting my own challenges for me too. So tell me, how are you challenging your body today? . . . . #lifting #strength #strengthtraining #womenthatlift #muscle #pullups #girlsthatlift #momswithmuscle #strongwomen #liftothersup #support #empower #showup #bethechange #fitspo #meetmeatthebar #goldsgym #goldsdedicated #chucktaylors #strongerthanyesterday #happyplace #chaseyourbetter #goals #crushinit #motivateeachother #challengeyourbody #challengemakeschange


0💬Normal

KB Circuit ! 💦 💕⁣ ⁣ 1️⃣ Double KB Swing ⁣ 2️⃣ Back Row⁣ 3️⃣ Russian Twist ⁣ 4️⃣ KB Jumps ⁣ 5️⃣ Stationary Lunges⁣ 6️⃣ Shoulder Press ⁣ ⁣ Leggings: @gymsharkwomen Top: @thisistheread


11💬Normal

Dale guardar y like si te gusto este post. Sabías que la inactividad física es la cuarta causa de mortalidad. -Algunos factores importantes de porqué comenzar a tener una vida activa. •Comenzar a tener una vida activa te ayudará a disminuir el riesgo de mortalidad por enfermedades cardiovasculares, mejorará la digestión y la regularidad del ritmo intestinal. •Reduce el riesgo de padecer diabetes y de ciertos tipos de cáncer, como el de colon. •Ayuda a retrasar o prevenir las enfermedades crónicas y aquellas asociadas con el envejecimiento. El ejercicio físico también mejora el bienestar mental, mejorando así la autoestima y por ende el optimismo. Otros Beneficios: •Mejora la forma y resistencia física. •Regula las cifras de presión arterial. •Mejora la resistencia a la insulina. •Ayuda a mantener el peso corporal. •Aumenta el tono y la fuerza muscular. •Mejora la flexibilidad y la movilidad de las articulaciones. •Reduce la sensación de fatiga. Beneficios psicológicos •Aumenta la autoestima. •Mejora la autoimagen. •Reduce el aislamiento social. •Reduce la tensión y el estrés. •Ayuda a combatir el nivel de depresión. •Te sentirás más a relajada. •Aumenta el estado de alerta. •Menor grado de agresividad, ira, angustia... y podrás dormir mejor. Coméntame abajo si deseas que recomiende actividades que te pueden ayudar a estar activa sin necesidad de ir al Gym. . . . . . #girlstyle #girlswithmuscles #shelifts #torontofitness #instafit #weightloss #fitchicks #girlwholifts #girlswithmuscle #womenwithmuscle #dreambody #gymfreaks #girlswholift #newmommy #fitnesslover #strongissexy #fitspo #girlsthatlift #sheliftsbro #girlswhoworkout #fitnessmotivation #girlswhosquat #fitness #liftlikeagirl #womenwholift #motivation #gymgirl #fitfam #girlwhosquat #fitchick v


1💬Normal

#Wochenstart Guten Abend meine Lieben 😃 . Ich hoffe ihr hattet alle einen positiven Wochenstart 🙏🏻?! . Heute habe ich euch 2 YouTube Videos abgedreht. Eines davon kommt Mittwoch oder Donnerstag online. Dabei handelt es sich um das Thema: Sport /Krafttraining in der Schwangerschaft. Dabei habe ich mich mit meinem persönlichen Interesse zum Krafttraining völlig distanziert & habe mich rein medizinisch & gesundheitsbezogen dem Thema neutral gewidmet. . Ich denke das Video wird nicht nur angehende Mamas interessieren 😉Bezüglich dieses Themas scheiden sich wirklich die Geister & schlussendlich ist sich keiner mehr sicher was nun richtig ist! Sport ja oder nein?! . FRAGE: Was meint ihr denn vorneweg? Sport sinnvoll in der SS? . Schaut auch gerne mal bei @basoprotein vorbei. Dort habe ich heute einen interessanten Fachbeitrag verfasst.👉🏻 Warum der pH-Wert so wichtig für unsere Gesundheit ist.👈🏻 Dieser Post ist mit Sicherheit sehr wertvoll für eure #Gesundheitsprvention. . Ganz herzliche Grüße, eure Lisa🤰🏼 . www.goebel-therapie-praevention.de www.basoprotein.de . #fitnessmotivation #fitfam #fitfamgermany #veganfitfam #stronggirl #fitfamde #blueeyes #blondehair #fitmom #veganfitness #pregnantwoman #healthylifestyle #schwangerschaft #healthy #picoftheday #selfiegirl #outfitdestages #selfieofday #mindsetcoach #lebensfreude #girlsthatlift #lebensfreude #mindset #positivevibes


1💬Normal

When you basically die at the gym 😬 By the end I felt like I hadn't eaten for days and like every ounce of energy had been sucked out of my body. What cyclists refer to as the "bonk". So here I am necking a cacao and coffee protein shake. // Push workouts are so hard right now: Static bench press holds of 70kg and 75kg. Unassisted negatives and assisted pushing 60kg. Other bench stuff I can't even remember including repping out 40kg. Then incline bench press and shoulder press with dumbells. Some tricep stuff that was poor AF. Still recovering 70 minutes later. Send help. // #toughworkout #pushworkout #pushsession #benchpress #bonk #thewall #gymgirl #gymlife #fit #fitfam #fitbody #fitinmy40s #fitvegan #veganfit #veganfitfam #vegangains #vegangainz #veganbody #girlgains #girlsthatlift #thisgirlcan #fitgirl #noexcuses #nopainnogain #gohardorgohome #getafterit


0💬Normal

This is 28✨ . . The years just keep getting progressively better; so I never thought I would be excited to see what another year older would bring, but truly I am! Big thank you to my husband @chavi_fitness for making my birthday so special ❤️🎊


5💬Normal

I'm aware my mirror is disgusting...but yall. I've been back in the gym consistently for 2 weeks and I feel GOOD. Today was a great leg day, and I'm also down 4lbs 🤩 . . . . . . #horselegs #horsepose #gympose #idc #girlsthatlift #twerkout #barbietoe


0💬Normal

Ladies! A few quick tips on handling a barbell: 1. Approach the bar confidently and grab it like you mean it. It will bury you if you let it. 2. Wrap your hands around it. This includes your thumbs. If your hands are close to your shoulders and you “pull the bar around you,” like you would a towel when you get out of a cold pool, this will tighten your whole upper body. This way you don’t lose any energy and the bar won’t feel so heavy on your back. 3. Once you’re TIGHT, stand the bar up. Take one step back with each foot then adjust your feet. You don’t need to walk backward for a mile. You have a heavy bar on your back. You’ll lose tightness and increase risk of injury. 4. Take a deep breath and hit your reps. Take as much time as you need between each one but stay tight and make sure you hit depth. 5. Once you’re done, walk your bar back to the rack. It’s not dainty. You’re not going to hurt it. #squats #girlsthatsquat #girlswhosquat #crossfit #girlsthatlift #booty #squats #squatschallenge #backsquats #legday #backsquats #backsquats #backsquatting #bsq #girlswholift


2💬Normal

Guys, lol Bun is still here. For those who are asking lol. I didn’t put her in the crockpot, sell her, or give her away. I’ve just been busy and haven’t had the chance to Bun up the feed for you guys. Here she is being the rotten poop she is. #Bun #flufbunsflufs #rabbitsofinstagram #bunsofinstagram #bunbun #fitgirlmascot


1💬Normal

Get me abroad and I’ll wear a shit shirt okay 😑🌈


1💬Normal

Begin anywhere ✨


1💬Normal

Are you ready for this Gun show ?!!! 👀 Transformation happens when you pay attention to all aspects of health. 👍🏼Train hard 👍🏼Eat for your goal (lots of protein !!!) 👍🏼Drink plenty water always 👍🏼Get enough sleep 👍🏼Manage stress levels And most importantly do it CONSISTENTLY! @shawnandleeleesmom crushing it. Proofing that hard work pays off 💪🏽 I see you lady. Keep up the good work ! #caylifefitness #fitfam #strongsquad #girlsthatlift #grouptraining #pt #goals #fitnessgoals #bodybuilding


1💬Normal

NF, AC/DC anddd...Shawn Mendes? Yup, you will find ALL of these on my pump-up workout playlist! 🎧 I know it’s pretty cheesy, but ‘There’s Nothing Holding Me Back’ by Shawn Mendes makes me want to dance EVERY TIME I hear it 🧀. So it’s staying on the list, despite the cheeese! 💃🏼⠀ • • •⠀ Your turn! What’s one song on your workout playlist that people wouldn’t expect?? Comment below with your guilty pleasure jam! 🎧🕺🏻


1💬Normal

If you follow my stories then you probably know Iv recently partnered with @thespartanutrition 👀 My current favorite protein is their Fruity Cereal flavor. It tastes exactly like Fruit Loops 👅 and is packed with 25 grams of premium whey protein. 🙌🏼 To get yours make sure your following @thespartanutrition and click the link in the bio to shop their flavors! Use my code “JessicaP20” to get yourself 20% off 🔥 - - - - - #spartanutrition #thespartanutrition #thespartanwhey #proteinpowder #gains #healthylifestyle #fitgirls #girlsthatlift #sponsored


11💬Normal

I hate kale ✌🏼😅


1💬Normal

Gosh how did this happen? It feels like yesterday you were starting kindergarten and your backpack was almost as big as you! Now you are in 9th grade... Exciting firsts this year @callsignpanzer ; #JROTC , driving permit.... so proud to be your Mom ❤️ . . . . . . . . . . #fitness #fit #muscles #girlsthatlift #liftlikeagirl #momsthatlift #fitnessaddict #workout #bodybuilding #gym #train #training #boise #idaho #targetshooting #idaho #ar #glock #squat #deadlift #keto #yoga #mealprep #iifym #flexibledieting #7school #ktvb #9thgrade


1💬Normal

Gosh how did this happen? It feels like yesterday you were starting kindergarten and your backpack was almost as big as you! Now you are in 9th grade... Exciting firsts this year @callsignpanzer ; #JROTC , driving permit.... so proud to be your Mom ❤️ . . . . . . . . . . #fitness #fit #muscles #girlsthatlift #liftlikeagirl #momsthatlift #fitnessaddict #workout #bodybuilding #gym #train #training #boise #idaho #targetshooting #idaho #ar #glock #squat #deadlift #keto #yoga #mealprep #iifym #flexibledieting #7school #ktvb #9thgrade


1💬Normal

Happy Monday people! Screw international chest day! Work out glutes 😂 these are quite tricky as some people feel them standing up fully straight. Other bending over. Contract the glute fully at the top and gooooo!!! 🍑 • • • • • #glutes #quads #squats #hamstrings #legday #bootybuilding #girlswholift #girlswithmuscle #shesquats #squat #squatbooty #humpday #npc #legs #shelifts #girlsthatlift #bikinicompetitor #fitchick #fitchicks #npcbikini #girlswithmuscles #squatspo #girlswhosquat #bootybuilder #gains #fitgirls #bootygoals #butt #physique #weightlifting


2💬Normal

Your competition isn’t other people. Your competition is your... Ego Excuses Daily habits Comfort zone Procrastination Negative self-talk Self-limiting beliefs . Which ones are your biggest competition and you’re refusing to let win?


2💬Normal

Today was Courtney’s bonus workout! Every 6-8 weeks, before my clients progress report I give everyone a bonus workout. This is not a typical training session, they are doing my workout, with me at my gym. I absolutely love it!


1💬Normal

Back on that steak salad. I did sautee up some mushrooms and jalapenos this time to spice it up. I apologize for the future posts, but I am trying to get back onto this fitness horse and crush my goals! Anyone else have problems with falling off and then struggling SUPER hard to get back on track?! Because totally same. #weightlossjourney #weightloss #weightlosstransformation #fattofit #transformation #workout #fitness #boymom #getfit #exercise #girlsthatlift #cardio #getoutside #purplehair #loseweight #lowcarb #moveyourbody #motivation #momlife #accountability #loveyourself #whatimeating #sweatsesh #jog #dogmom #homeworkout #exercise #salad #foodlife


8💬Normal

Wenn es noch Plätzchen auf dieser Welt gibt, die unberührt und einfach nur schön sind 💙. Dieses Wochenende stand ein Ausflug nach Bayern am Programm, inklusive traditioneller Weißwurst 🍻. Nachdem es dann auch noch Pizza hab, bin ich heute froh wieder Hühnchen mit Reis zu haben 😜. Danke @autumnslittlesister für das schöne Foto. 😗 #austriangirl #fitgirl #beautifullake #see #knigssee #girlsthatlift #beautyandthebeast #fitness #cardio #ootd #dresstoimpress #austrianfashion


0💬Normal

A lot of people don’t recognise when they are valued, especially if they’ve always doubted their self worth. So make someone’s day and tell them how amazing they are. And I don’t mean just generally, be specific, give people credit for what they’ve achieved. Low self worth/value/self esteem is behind a huge amount of unhappiness and mental health. Make someone’s day today ❤️


1💬Normal

The amount of times I’ve gotten the question “what’s your next move?” since moving on from my previous training job is enough to make me rich, so here goes. . . I am continuing my training career as a freelance trainer at THE Exile Fitness! I have been so eager to grow in the fitness industry and this opportunity came about so rapidly. Nerve wracking? Heck yeah! I almost hesitated to do it, but I have absolutely nothing to lose. At Exile, I have the absolute best support system driving me forward, encouraging, and supporting me. There’s so much love there it’s overwhelming! Thank you Mr. Bob and @swhite518 for this opportunity! So appreciative! I’m stoked and looking forward to what’s to come! . . Extra special shoutout to this babe for being my first client as a freelancer😍 She survived her first #LegsWithMegs this morning and did phenomenal!!! She’s so excited for all the gains and muscles which makes muh heart happy☺️ . . Here’s to new beginnings! Thank you to everyone who’s contributed to getting this going and in action, y’all know who you are! . . @exilefitness #exilefitness #exileisforthegirls #family #exilefamily #positivevibes #personaltrainer #legday #fitchicks #coach #fitnesslife #fitnesscoach #lifestyle #coachclientrelationship #girlsthatlift


9💬Normal

Motivation Monday for y’all 🙌🏼I’m still pipelining but in a different way! I have energy, drive, stamina, and the best work ethic I’ve ever had, I work my hardest every day and I’m healthy enough now to be able to work in over 100 degree heat all day long and still be able to go to the gym and function before and after work. The girl on the left could barely make it through a days work. Never give up on yourself or your goals 🙌🏼👌🏻💪🏼#dieseldarlin #pipelineprincess #smilethroughthebullshit #texasgirl #girlswithtattoos #darkhair #weightloss #weightlossjourney #weightlosstransformation #girlswholift #transformyourself #fattofitjourney #fabulous #workout #workoutmotivation #fitthick #loseweighttobefitnotskinny #workforit #loveitkillit #ketolifestyle #girlsthatlift #liftweights #cardio #workoutmotivation #workoutoftheday #workworkoutsleeprepeat


3💬Normal

👅🥭


1💬Normal

Kicking off Week 3 of 21DFXRT with Upper Fix Extreme! 💪🏼 Did you happen to catch my favorite trainer @autumncalabrese on @revengebody last night? She proved these #homeworkouts and #upf are life changing! 🙌🏼 I honesty give her all the credit for my love of strength training! I started my #beachbody journey with her and #21df about 2 years ago - and haven’t looked back since! 😍 #teambeachbody #cleaneats #eatwelllivewell #eatclean #healthyeating #heathyanddelicious #flexibleeating #flexibleeats #intuitiveeating #foodie #foodporn #carbsarelife #lowcarb #fooddiary #iifym #ww #weightwatchers #liift4 #liift4life #joelfreemanfitness #upf #ultimateportionfix #21df #autumncalabrese #countcontainersnotcalories #fitgirl #fitfam #girlsthatlift #homeworkouts


0💬Normal

Quien diga que entrenar es fácil y que lo verdaderamente difícil es alimentarte sano, te ha mentido. Este es un estilo de vida en el que tienes que dar tu 100% en los entrenos y en la alimentación. Ninguna de las dos es fácil, pero valen la pena 😉 📷: @miixicordon #bodybuilding #fit #fitnotskinny #fitnessaddict #fitnessmotivation #fitness #workout #gymrat #gym #strongissexy #strongnotskinny #muscles #motivation #hardwork #girlsthatlift #girlswithmuscle #weightlifting #lovemuscles #icandothis #myfitnessjourney #fitgirls #fitnessinspo


1💬Normal

Good things are coming ✨ I have been nervous as heck this week. Switching up jobs is always such an exciting but bittersweet move. I’ve been in the process of preparing for school again properly, establishing my fall schedule, and trying to breathe and relax for the rest of summer. I just spent my morning saying goodbye to one of my best friends as she heads off to Amsterdam. Lots is happening. But I’m embracing the change, and wading through the motions 🙏🏼 hope your Monday is just as peaceful! . . . . #fit #fitgirl #fitnessmotivation #fitfam #gym #gymrat #gymmotivation #health #girlswholift #girlsthatlift #bodypositive #bodypositivity #fitnessjourney #wellness #strongwomen #selflove #fitnessgoals #vegan #plantbased #plantstrong #realbodies #fitnessgirl #legday #change #embracechange


12💬Normal

Monday vibess🐎☔️ 〰️〰️ Been having some really good rides lately + can’t wait to get him back out competing soon!! We’ve had the month off due to my mum aka transporter being away,so we’ve focused a lot more on getting his strides bigger/ more consistent holding himself through transitions + stopping him from relying on me as he likes to lean on the right a lot🤦🏼‍♀️ 〰️〰️ I’ve also been getting him out hacking more round the back fields/roads + going out by himself to get some more confidence there as billy is a big wimp🙈🙊 But having way less arguments which is a big improvement!👏🏼🤩 〰️〰️ What are any of your riding goals for the rest of the year???


1💬Normal

When I say the word nutrition, whats the first thing that pops into your mind?⁣ ⁣ Do you think of yummy food, fueling your body, and health?⁣ ⁣ Or do you immediately get a pit in your stomach and think about how you need to be eating cleaner and restricting yourself more to lose weight?⁣ ⁣ Think about this and be honest with yourself. What feelings do you get when I say nutrition? ⁣ ⁣ Nutrition should give you feelings of joy, fulfillment, excitement!⁣ ⁣ Not anxiety, stress, guilt or fear. ⁣ ⁣ If your mind immediately went to a place of negativity, that’s a sign that you don’t have a good relationship with food.⁣ ⁣ If you want to reach your weight loss or body composition goals, the # 1 thing you need to do isn’t a diet or detox. You need to fix your relationship with food.⁣ ⁣ If you don’t, you will never be able to sustain any results you get. You might lose 10 lbs, but your old habits from your poor relationship with food with return and all that progress will be lost. ⁣ ⁣ To change your relationship you need to unlearn all the lies you’ve been told and learn the truth about food. Empower yourself with knowledge.⁣ ⁣ Once you truly understand nutrition and how it effects your body, you will change how you view food. Food will no longer seem scary or stressful. You have to change your thoughts about food to change your outcomes. ⁣ ⁣ This is exactly why nutrition education is my # 1 priority in my program. I don’t just tell my clients what to do. I teach them how food effects their body so they understand and are able to make the right decisions on their own. This way my clients are set up for success for months and years down the road because they have the knowledge.⁣ ⁣ If you need to change your relationship with food, now is the time. The best thing to invest in is you, your health, your goals, and your future. ⁣ ⁣ Comment with 🙌🏻 if this resonated with you, and let’s chat!


5💬Normal

Still putting in work 💪🏾 Admiring the gains but also like🗣 Sis go harder 🦍 If I can do it so can you. 💕


1💬Normal

How to start being active during your pregnancy if you’re new to exercise? The old adage of you can’t exercise when pregnant if you didn’t do it before you got pregnant should hopefully have died a death with those waist training machines of the 1950s (Google them if you don’t know what I’m on about). Guidelines state that all women without contraindications should be physically active throughout their pregnancy, and the recommendation is to accumulate 150 minutes of moderate intensity physical activity over at least 3 days every week. BUT! You’re probably asking yourself how on earth do you start? Well, read on… 1️⃣ Begin gradually at a lower intensity, increasing duration and/or intensity as your pregnancy progresses (N.B. intensity shouldn’t go over 7/10) 2️⃣ Find a local ante-natal class or an instructor who knows how to adapt to your needs. 3️⃣ Invest in a PT for additional support/guidance (even a few sessions to make sure your form is on point) 4️⃣ Get yourself a decent pregnancy exercise guide, the @bumpsandburpees eBooks or the Mind Body Bump book from @FitBritCollective are both great! 5️⃣ Follow Pre/Post Natal QUALIFIED trainers for exercises you can do at home/in the gym. Other than me (obvs 😉), @charlielaunder founder of @bumpsandburpees, @aliceliveing is doing more in this specialism and also @iamnicolechapman is a go to for videos as she goes through her pregnancy. 6️⃣ Take a walk. Walking is SO underrated and it’s a great exercise. . ⚠️N.B. If you are exercising for the first time, your body awareness may be low. If you’re going it alone, please pay attention to any weird feelings/niggles and if you can, ask a PT in your gym to check your form at the very least ⚠️


10💬Normal

How long does it take me to do 60 toes to bar? About 4 minutes, if this video is to be believed. More importantly, how much ding-danged chalk am I using to do them? According to this video, roughly 1 full-sized brick of chalk, fresh out of its wrapper 🙄


4💬Normal

Good morning everyone 🌤 hope you guys have a great Monday. I'm just hoping my goes by fast lol I really dont want to be at work today.🙄 just a quick post here. - Bench pressed 95lb 😯 no spotter lol... I dont like asking. I think its awkward 🤷‍♀️ so I tried it once to see if I can do it and I did 💪 that's when I pulled my sister from workout lol to record me because there was this guy behind me and I didnt want to show him but either way he end up video bombing 🤦‍♀️ - I did struggle on my 3rd attempt (video) because on the 2nd attempt my sister didnt like how the video came out lmaoo 🤷‍♀️🤦‍♀️ - Anyway happy fucking Monday 😜 - - - - - - - - - - - #gymshark #gymsharkwomen #gymsharkleggings #fitness #fit #chestday #benchpress #ironrebel #bodybuilding #triceps #workouts #gymmotivation #lifestyle #physique #fitlife #powerbuilding #fitnessgoals #fitchick #fitfam #fitspo #gymgirl #gym #getstrong #weights #trainhard #instafit #womenwholift #girlsthatlift #girlswhopowerlift #powerlifting


5💬Normal

Tᴏ ʜᴀʙɪ ᴍɴ ᴋᴀs ɴᴀᴠᴇᴛɴ🔐👑🌎 #𝗔♥️𝗦 🌎💏 #photo #off #boy #girls #video #off #boy #girls #video #personaltrainer #di1ara #loringrestoule #newpotatoes #newvideoalert🆕🎥 #girlsthatlift #boyslove #loveyourself @di1ara @haneen_studio @photo.of.boy.girls @lorihoxha @enca @nancyajram @_melisc @elionapitarka @elissazkh @girls.of.russia @haifawehbe @miakhalifa @the_real_sara_jay @vel.avc @queenlee601


0💬Normal

Mirrors splatter in chalk 🤣 - So.about my knee... 🙄 I still dont know wtf is wrong with it lol all I know it hurts when I drive..other than that it's all good. I've been avoiding squats just because I dont want to squat heavy and injure my knee even more☻ - I'll just have to survive cardio at work for the next two weeks lol. I had to put in my two weeks earlier then I wanted. I'm upset about starting to work and ending it soon, but that's just life. It happens. Back to my number one job. Full time mama 💕 - - Today's workout⤵️ Sumo deadlifts 255lbs 3x3 265lbs 3x2 275lbs 3x3 225lbs 4x8 205lbs 4x10 Goblet squat 3x10 Rdls 3x10 Side Leg raises with plate 4x10 Hip abduction 4x20 - - - - - - - - - - - - - #alphalete #buffbunnycollection #buffbunny #gymselfie #gym #mombod #momlife #fitnessmotivation #fit #fitness #latinaswholift #physique #aesthetic #fitnesslifestyle #fitnesslife #fitnessmodel #powerliftingwomen #powerlifter #fitnessmom #fitnessgirl #getfit #momswholift #girlsthatlift #bootybuilder #bootybuilding #deadlifts #weightlifting #fitnessaddict #fitinspiration


9💬Normal

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