Crikey, this question's a FMLer! So why bother trying to get it right? Ummmmmm…so you can be a winner and rub people's face in all your winningness! What do you win, you ask? Well, nothing but self-satisfaction...and that should be reward enough, you ungrateful motherfucker. So answer! Oh, but you're not a genius or somethin' and could really use a hint, you say! In that case, just click the link in my bio or go to https://monsterlonge.com/best-time-to-work-out/ if you need help finding the answer because this question is oooooooooooooh sooooooooooooooo difficult. Don't let your foolish pride get in the way! Go ahead…click on the link, DAMMIT!!! — Don't forget to sign up for the FREE weekly newsletter that comes out EVERY THURSDAY at 6 p.m. ET/3 p.m. PT!
✨FLASH SALE✨We’re raising money for an amazing organization Pure Game! This amazing non-profit works with vulnerable children to develop strong characters despite their difficulty situations. •⠀⠀⠀⠀⠀⠀⠀⠀⠀ The Pure Game utilizes soccer as their platform through which they can help children develop essential skills like self-control, compassion, communication, self-esteem, etc. •⠀⠀⠀⠀⠀⠀⠀⠀⠀ For today only buy a cryotherapy package for $25 and we will donate $10 to The Pure Game!Check our stories for more info and a link to donate to The Pure Game directly!
"On the 9th day of Fitmas, Allysfitstagram gave to me....9 PLANK EXERCISES!!!" 🎶🎄 . Would have storied this, but idk what half of these exercises are called & had to make up the names 🙈 This circuit is full of isometric core exercises, which is effective in strengthening your core! . 30 seconds each. No rest in between. 2-9 in high plank position! . . 1️⃣ plank side to sides 2️⃣ toe touch to knee crunch 3️⃣ single leg crunch 4️⃣ single leg crunch (other leg) 5️⃣ single leg lift 6️⃣ single leg lift (other leg) 7️⃣ single arm hold 8️⃣ single arm hold (other arm) 9️⃣ mountain climbers (not a plank variation but it's in plank form soooo!) . song: santa tell me by @arianagrande bc I'm feelin festive🎅🏼
Getting up and doing something is always better than doing nothing at all!!! - - Hello friends today I woke up way later than I wanted to🤦♀️ - - I almost didn’t go to the gym today because I knew I was only gunna have about 40 minutes by the time I got there and I was thinking what’s the point ? - - But ya know what I got my ass outta bed threw on a cute fit and got to the gym. I wanted to train legs but we can just do that tomorrow, I’m just so thankful I actually went and got my heart rate up for a bit because it really makes me feel SO much better - - So just a reminder if your low on time don’t throw exercise out the window! Get a quick session, do a home workout, or even just take a quick walk your body and mind will thank you later🥰 - - But hopefully everyone is finishing up finals or is already done with the semester and stress free 🙌🏽
I used to not be dramatic at all 😏, and would just FREAK the F out and feel so bad and GUILTY if I missed ONE ☝🏽 workout 😑😆.... one. I can now see the ridiculousness of that🤪. - It’s okay to miss a day at the gym. It’s okay to miss a week of workouts. It’s okay to miss a month of workouts. ... because in the grand scheme of things, one day, or week, or one month is nothing compared to how many more decades that I’ll be working out? 🤔 I’ve gotten SO much better at letting go of the lunacy 🙈🙃... sometimes I still feel bad about interrupting my week to week consistency, but what matters is your LONG-TERM consistency over the course of years and decades. - #peptalk#abcheck#feelingblah#onmysoapboxagain#womenwithabs#womenwholift#gymrats
Sharing a bit of my HIITmas challenge this morning🌸😊 - I didn’t get to film the full 2 circuits because my knee has been.. well.. not okay lol and I’m trying to ease the impact I put on it. So I’ll write the full circuits below! Make sure to save this to end off your workout with for extra cals burned ✔️ and extra room for Xmas cookies ✔️ - 🌸CIRCUIT 1🌸 AMRAP (as many reps as possible) in 30 secs per exercise. Take at most 10 secs rest between each exercise. At the end test then repeat 3x - 1️⃣Mountain climbers 2️⃣Squat to shoulder press 3️⃣High Knees 4️⃣Side to side squat walks - 🌸CIRCUIT 2🌸 Ab time! (Dog not included😂). Try to get through all with no rest. Then rest and repeat 3x - 1️⃣Walking lunges 30 secs 2️⃣Plank commandos 20-24 reps (10 per arm) 3️⃣Bicycle crunches 30-45 secs 4️⃣Ab In n outs 12-15 reps - Sports bra: @cheri_fit KNF10 . . #hiit#abs#abworkout#workout#weekendworkout#fridayworkout#absworkout#fitness#fitnessmodel#homeworkout#gymmotivation#fittips#fitnessaddict#gymlife#fitfam#fitnessmotivation#workoutroutine#workouts
💥 BUILDING MUSCLE - WHAT IS REALISTIC?💥 . 👀Because if you follow me, chances are you are following other fitness related accounts . And many of those fitness accounts are probably those of some extremely muscular dudes (or ladies)💪🏼 . If your goal is to build muscle, it can be pretty daunting to look at some of those physiques and wonder what it may take to look like that.😔 . And when you don’t see those kind of results in 6 months, a year, 2, 10 years it can understandably be frustrating dude.👎🏼 . 👊🏼So let’s set the record straight👊🏼 . 💭What is a realistic goal for building muscle. . First off, understand the world of bodybuilding that many of these freak physique athletes are leaders in is a lot of smoke and mirrors.🤫 . Between the perfectly angled pictures, tailored lighting, dudes clearly on the juice.🙈 . So much of the results you see and may aspire to have, ARE NOT ATTAINABLE!😣 . 👱🏼♂️You need to not compare yourself to anyone else’s physique but your own. . Instead focus on how you can improve. Building a pound of muscle here a pound of muscle there adds up over time to a pretty optimal physique.😁 . Realistically though. Unless you have never seen a weight room in your life, you shouldn’t expect to build more than 5 lbs of muscle in a year👊🏼 . IN A YEAR! . And that takes a pretty serious commitment in and out of the gym.🤙🏼 . Yes I may be low balling that number a little, and it’s obviously relative to a lot of different factors. . But really if you expect to build 10 even 20 lbs of muscle in say 6 months . You aren’t setting an even remotely realistic goal dude.😔 . Remember building muscle is a slow and deliberate process. It can take a very long term commitment.👍🏼 . So when you are approaching your workouts, focus on the micro. Giving everything you have into the next workout ahead of you. Focus on weekly goals instead of yearly goals. . And overtime you will
Happy Friday everyone 🤗!!! We love hearing testimonies from our beautiful customers 💜. Meet Brittany Berryman Bassani and her husband Al. Both Brittany and Al are amazing athletes. Brittany works out at Orange Theory and she is a distance runner and Al has been training hard. They both feel a huge difference taking our supplements and attribute them to taking their workouts to the next level 💪🏼. Some of their favorite products are Sulfur Defense and Living Stones.
Super busy, driving around, getting frantically ready for the holidays? Me too. Here's my best quick protein snacks for on the go, or quick when you're busy at home. Go for high protein snacks, which will fill you keep, keep you full longer, and give you energy. 🌲⚡️🌲⚡️🌲. And not derail you like eating cookies or other treats. Edamame (I buy it in the frozen veggie section) Kind bars Pumpkin seeds Apples with peanut butter (or almond, sunflower butter... I buy the packets so I don't inhale the entire jar) Bacon jerky (I hate beef jerky, but that's great too!) One oz of cheese (make sure it's actual cheese, not the processed kind!) Oatmeal (if you have time to cook) I'm not a fan of instant oatmeal in the packets, unless you can find the plain kind. Hard boiled eggs These are perfect snacks for when you're busy and on the go this month! 🌲🌲
‼️PROTEIN INTAKE‼️ I’m not vegan but I’ve cut out meat and this has been one of the most difficult numbers for me to hit at the end of the day. S/o to @plantbasednews for this awesome chart! It’s so important to eat protein after a workout. Our muscles break down during exercise and protein helps repair/maintain that tissue which causes our muscles to grow bigger and stronger! 💪🏼 Protein intake should happen throughout the day. Not just post workout! I try to intake as much protein as I can before using protein powder but powder is definitely helpful when you don’t eat meat 😅 How much protein you should be eating varies depending on your body weight but a good place to start would be to multiply your body weight x .8-1 ✨ #fitness#gains#muscle#food#fitfam#fittips#eatclean#protein#macros#vegan#vegetarian#helpfulhints#gym
Day 13 (healthy habits) :: Small decisions/changes add up. Parking at the far end of the lot or taking the stairs instead of the elevator may seem like a pain but these efforts actually make a difference. Not only is it adding more movement to your day but it’s framing your mind to be more active. This also goes for nutrition - start with small changes, fruit instead of the chips or a glass of water instead of a soda. Over time, these small changes will become habit.
Fit Tip Friday 💁🏼♀️ If you want to make progress toward getting stronger you should be doing 2 things. 1️⃣First, you have to be consistent! You need to show up & keep that promise you made to yourself. 2️⃣Second, you need to find a program that will consist of exercises that will help you reach that goal. For example, I made a goal a few months ago to start working on my pull-ups. Not only would I be consistently doing pull-ups a few times a week, but I would incorporate more exercises to strengthen my back, so that I could make progress toward my goal. Swipe for a few of my Favorite Back strengthening exercises 👉 What are your fitness goals for this year? Comment below 👇 Need some accountability? Choosing one of my training options is a great place to start making progress!! I offer: Macro/Nutrition Coaching Personal Training Group Training FitBody Experience Group Course Message me with any questions 😊 #fittips#progressnotperfection#girlswholift#fitnessmotivation#fitbodyexperience
As we jump into the weekend I want to remind you that there are no “bad” foods, only bad habits. Healthy living means LIVING. And that includes treats, rest and relaxation. Indulgences only get bad when we abuse or over use them. Treat yourself to balance and your body will thank you 🙏🏻💚#gillianyoungfit #tgif
People always talk about the dreaded holiday weight and act like it is guaranteed, but it doesn’t have to be that way. There are tons of ways to make the holidays manageable, and these are my 3 favorites. You don’t have to cut out all “bad” food to live a healthy life, it is all about balance. In order to make fitness a lifestyle you need to be able to enjoy the things you like. Just in moderation! And whatever you do, do not let a bad day of eating stop your fitness journey. It happens to everyone, you just have to get back with it the next day! #fitness#lifting#fitnessmotivation#motivation#grind#fitnessunlimited#christmas#12daysofchristmas#12daysofliftmas#food#fittips
❓Question for you... what is your favorite food to eat when you are feeling sick? Let me know in the comments below 😊🙏 .Follow for more @healthdictionary ℹhealth.katalay.net I woke up this morning at 6am and I wasn’t feeling well. I felt like I was getting sick😷 and that can’t happen! 🌅 So this morning I skipped my morning coffee ☕️ and grabbed a banana 🍌 as I ran out the door to a couple training sessions. 👀 You see, when our body isn’t feeling up to full strength, it is important that we make wise food choices to fight back 🥊 against illness. ⚠️Following this graphic can’t guarantee that you will keep healthy, but at least you will be confident that you did everything in your power to feel better. ✅If you enjoyed this post then please consider giving me a follow! If you already follow me then please consider tagging a friend who might find this interesting. 👍 🙏 Stay healthy my friends. #getwellsoon#sick#fitnesstips#healthtips#diettip#healthymeals#fittips#wellbeing#sickness#feelbetter#healthylifestyle#healthyfood#nutrition#diet#dietfood#health#healthylifestyle#medical#healthylife
Happy happy Friday! Had my XL coffee and I’m ready to GO! 🚀 I usually workout by myself, but once a week, I try to do a group class or meet a fitness-y fraaaand like @taralaferrara for a workout! New faces. New moves. New energy. Sometimes it’s just the motivation needed to show up and do the work! The fun is in trying new things 🙌🏼 After-all, if you aren’t having fun, you aren’t doing it right! . Here’s some of what we did! No equipment required. Dance moves as shown in the last slide are required. 😜🥳💃🏿🕺🏽🎉 . 10-15 reps each 🔸Pause squat into jump squat 🔸Tricep dip into high five 🔸Mountain climbers + sit-ups 🔸Side lunge into single-leg hop Rest and repeat 4-6 rounds
Happy Friday everyone! Here’s a little bit of a SHOULDER workout🙌👏Make sure to hit the ❤️ and save for later 1️⃣REAR DELT PULLS 🔥4 sets of 10 2️⃣SINGLE ARM SIDE RAISE 🔥4 sets of 10 3️⃣ HIGH PULLS 🔥4 sets of 10 4️⃣ ARNOLD PRESS 🔥4 sets of 10 #beavisionary#gymshark#gymsharkwomen#womensbest#spartanrace#crossfit#fitnessmodel#fitfam#fitspo#saskicollection#saskigirl#fitlifestyle#fitnessmotivation#fittips#instafit#instagood#love#gym#gymmotivation#bodybuilding#women#fitnessgoals#fitnessjourney#workoutvideo#motivation#diet#inspiration#prep#fashion#workout
Have you tried this❓❓❓ . . L-Sits are a powerful isometric exercise that anyone of any fitness level should look at having a go at. Primarily used in gymnastics, these are fantastic for developing overall strength and core stability 🌱💪🌱 . . Hang in there guys, it’s nearly the weekend 😊💪🎉 . . #vegan#london#fitness#gym#flexfriday#workout#plantbased
***************************************** I’m sorry in advance. This bitch burns! Kneeling leg extension. Hitting the quads and trunk. Before starting the movement, make sure your abdominal wall is tight (there’s that bracing again!). I like the top of my feet to lay flat on the floor. If I put my toes on the floor, the pull in my knees is just a bit too much for me. Look up will increase intensity. If you’re a pro, try reaching arms overhead. I don’t think adding weight on your chest is necessary here. Try the overhead read and if that’s too “sissy” for ya, add a resistance in the over head reach position. Good luck! I include this in my “stability/core” work at the end of my workout. 3x10-15 should do it. Let me know what you think by tagging me in your post!
Your 2019 (and beyond) self will thank you! . . Our past is a part of us. It influences who we are...there is no denying that. But “influencing” and “determining” are two different things. . . I like to remind myself and the people I coach that we always have the opportunity to make a different decision. There is always room for refinement and progress in how we think, believe, act, and live. So create a vision of the year (and life) you want to have in 2019 and start living into THAT reality today. No need to wait for January to support your best and brightest self. . . #beyourbestself#livetoday#choosehappiness#inspiringquote#mindsetquotes
Total Body Kettlebell Sweat Sesh 🔥 . x4-6 Rounds x10 reps Alternating Dual KB Rows Deadstop Clean to Press Racked Lateral Lunges Double KB Swings. . Great as a finisher, quick workout, or recovery day. . Smash that Save button !!!
Did you know, to maintain a #healthy and #balanced physique, you should be training your back 2x more often than chest? A strong #back will protect your shoulders and chest, allow you to stand up taller with less effort, as well as give you the appearance of a slimmer waist. #winwin ~ Try exercises like: ✴Bent Over Rows ✴Lat Pull Downs ✴Back Extensions ✴Pulls Ups ✴Conventional Deadlifts
Shoulders Routine: 💪🏿 Training note: rest 30-45 second between sets make sure to squeeze and contract on every reps 1️⃣Dumbbell shoulder 4x12,12,10,10 2️⃣SM shoulder press 4x12 ( full rep & half real) 3️⃣Seated dumbbell hammer front raises 4x15 4️⃣barbell shrugs 4x12 5️⃣standing dumbbell latéral raises 4x,12,12,10,10 6️⃣machine arm raises 4x12 7️⃣cable wide grip upright rows 4x20,20,15,15 •May make small adjustments depending on my progress, try it and let me know. 📲for customize diet plan & workout that produce fast results. Build muscle& shred fat, message me for more information.