Фитоняшная пауэрлифтерша🔥 Лайк, и продолжим🍿 ⠀ Вы таких видели? Если нет, прошу любить и жаловать девочку на фото. Маму троих детей, кто забыл или не знал❤️ ⠀ Год назад, когда Вика начинала тренить, показатели были 30 кг и в приседе, и в тяге. Сейчас это 90 кг в обоих упражнениях (вдумайтесь, почти центнер). На сегодня Вика уже выполняет норматив КМС в приседе. А в тяге ей не хватает каких-то 20 кг. Ещё месяц подготовки, идём к победе. Виктория оправдывает своё имя на все 💯 ⠀ Ого! Подумали вы💪 Но это ещё не всё. На Чемпионате эта #фитоняшка также будет показывать свою подготовку в пауэрспорте (подъем на #бицепс, а также #жим стоя). И она уже сегодня перевыполняет нормативы #КМС по пауэрспорту в этих упражнениях. В ленте есть видео с её рекордами. Посмотрите, это очень красиво. И не забудьте поставить ❤️ ⠀ Хочу добавить один малюсенький нюанс (на самом деле, огромный). Учитывая подготовку к #фитнесбикини, Вика сейчас #насушке, причём очень жёсткой. Насколько тяжело с таким урезанным питанием держать и увеличивать силовые показатели, знают лишь профессиональные спортсмены. ⠀ Тот самый
Tough times don’t last, tough people do👊🏼 . . Anyone who uses a prong belt knows all the struggle of this video. Everyone told me to get a lever belt (which I did, but it was too small and I got lazy about sending it back). So I would rather go through this tough little scenario of putting this belt on, and know that going through this will help me get through my lifts . . You can look at life like this. You have a tough situation going on, go through it and keep fighting for it because it will help you become a better person in the end be ready when this comes around again. You get stronger and stronger. #beautifulwoman#powerliftingwomen#beltproblem
Here’s my workout from Sunday, wasn’t expecting to do as well as I did cause my nutrition and consistency on my program has been all over the place lately. Just trucking along forever trying to lean out but be one strong ass bitch 💪🏼. - 5x3 Squats @150lbs, could work on my depth a little more. - 3x3 Front Squats @155lbs - 1RM PR Front Squat @165lbs🎉 - 2x3 Deadlifts @215lbs - 1x5 Deadlifts @225lbs for a rep PR 🎉 I’m not sure why Front squats always feel so much easier than back squats do for me does anyone else feel the same? Happy Tuesday everyone 💛 @chicagobarbellcompound @inakapower @dedfit_apparel #squats#frontsquats#deadlifts
Three months ago I posted a video of my post partum PR of 205x3. This is 205x8. That's why I love powerlifts. You can easily track strength gains. . How many reps should you be doing? That's a question alot of people have and the answer is you need to be switching it up. It's equally important to lift for hypertrophy (volume). This is because your muscles are made up of two kinds of fibers, fast-twitch and slow-twitch. They are activated in different ways. Fast twitch tire more easily but are utilized in power lifts and strength based rep ranges whereas slow-twitch are used during endurance and volume training. Don't be surprised if you are lifting 4 sets of 10 every day in the gym and you reach a plateau. I have found that dedicating weeks to each is the most efficient way of training that works for me. Week 1 I do mainly 5x5. Week 2 I will do moderate reps 8-10 and week 3 is high volume, upper body 12-15 reps and lower-body 15 - 20 reps. I also will focus on body parts that best respond to each kind of training more during that week. For example hamstrings have more fast twitch fibers so I will target them more during week 1 and 2. Quads have more slow-twitch fibers so I will focus on them more during week 3. #momsthatlift#sumodeadlift#powerliftingwomen
I was so tired; Deficit deadlifts after wide grip deadlifts. 😵 I’m still building for the rest of this month, hope to see some progress for next month’s pulls. If you’re not seeing major progress - don’t forget you can always work on lighter weights, high reps, and increase 5-10lbs each time along with accessory exercises. Small progress may lead to extraordinary ones 😊 #keepgrinding
IM BACK! First day back to the gym since my injury! I tore one of my intercostal muscles but i have been cleared by the doctor that I can lift as long as I feel okay. Using my Velcro belt to minimize the pressure on the side but still giving me support. Hoping to get back to 100% soon and get rid of that booty jiggle! 🙃❤️ (335#)
BFR? Blood Flow Restriction? What’s that? 🤷🏽♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Add this to your toolbox! 🧰 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The goal of BFR training is to restrict venous return while still allowing arterial flow when you strategically wrap the topmost portion of your limb! By restricting the veins and not the arteries, blood can keep pooling into a working muscle and it stays trapped there. It’s like filling a water balloon to max capacity (without it popping, of course). 🤯 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ One, you get a crazy pump - your muscles become supersized. The theory is that this leads to cellular swelling which shocks the muscles into new growth. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Two, it’s gonna burn like hell. Your muscles quickly become deprived of oxygen and can’t get rid of accumulating waste materials and this creates a lot of metabolic stress. Metabolic stress is one of the major mechanisms of muscle growth - who doesn’t want a bigger 🍑?!
Happy Tuesday mi gente, que cada día sea un reto para tu vida, camina siempre hacia adelante,así cuando te vayas a dormir esta noche, sepas que lo distes todo por este dia❤️🙏😜🔥 Happy Tuesday me gente ❤️, every day is a challenge for your life, always walk forward, so when you go to sleep tonight, You know gave it all for this day🔥❤️🙏💪😜 #fitnesslifestyle#fitnesscouples#strongwomen#fitnessmotivationalquotes#fitnessphysique #cardio#dale#venezuela#bodybuilderwoman#transformation#yoga#programs#personaltrainer #yogini#powerliftingwomen #beastmode#ilovecardio#nyc#astoria#puravida
Here’s a #transformationtuesday for ya and let’s talk gains. Some girly gains. - When I first started my “fitness journey” I wanted to slim down. Lol idk what from bc there was nothing to me. The first picture is only from 6 months ago and I’d put on a little since my 20 months of working out. To properly cut down from something, there has to be something there for you to cut. 🧐 - The past year I’d been on such a strength kick because I was finally comfortable with weight and form. Yes, it took that long. I wanted to put on size, gain strength and be able to do a decent cut down the road. - In the back of my head, I wanted to shoot for 6 months or so and ate and ate and ate without a care...which I’ve learned excessively makes me feel crappy if it happens often. - I honestly thought I hadn’t put on any size and was kind of frustrated. I see myself all the time, so I don’t see changes really and the scale never changes much unless I’m hormonal. IYKYK. The only kicker for me was my clothes screaming at me. - Someone sent me this photo (swipe to see) and I honestly couldn’t believe it and it gave me the validation I needed to cut down some. - I’m not going on a “diet”, just making more conscious food choices (lifestyle, not a diet) and adding a little cardio. I’m still keeping training the same bc strength is my fav. But, mainly, I just want to be able to see my hard work a little more and be a little more disciplined. - Most people, girls specifically, won’t sacrifice a leaner physique to bulk and intentionally gain weight. It’s not for the faint of heart or weak because I can’t remember the last time I had a real set of abs and I feel all of my muscle is covered with fluff. But the end result, let me tell ya, will be worth it. Muscle will be coming out to play. - #anytimefitness#personaltrainer#endometriosis#endometriosisawareness#powerlifting#powerliftingwomen#healthylifestyle#healthjourney#girlswholift
Here’s your daily reminder that it actually pays off to be a #caring#kind & #strong human It’s way too easy to get cause up the negativity if that’s what you surround yourself with. I understand sometimes you get stuck in situations where you are forced to be around these kind of people However that doesn’t give you an excuse to compromise your integrity Tag someone who needs this today #wearepr#motivation#kindness#bekind
Trust your coach. Trust the process. #repost @coach_liz.strain with @get_repost ・・・ Being stronger doesn't make us better. Being better makes us stronger. We've had to break down Katie's squat and rebuild it on a better foundation. There have been moments of frustration and even tears, especially feeling like her strength took a back seat. But, it's coming back way up and over where she was. We look for progress. Not perfection. Her control out of the hole has improved tremendously and she's moving 40 more pounds here!! That belt flick at the end screams victory! Proud of you, my love! @coach.king #powerliftingwomen#gwpl#powerlifting#usapl#girlswhosquat
Trying out a meal delivery company that delivers prepared meals right to my gym! - This is the Keto option (I’m not actually doing the Keto diet but it sounded good!) This is shredded green cabbage with scrambled eggs and ground pork with lemon broccoli on the side! - Estimated Macros: 8gC/65gF/30gP
“Do hard shit that you don’t feel like doing. Especially when you don’t feel like doing it That’s how you control your outcome” Simple is effective. Get good at the basics so you can branch off and be knowledgeable enough to master more complex tasks. Learn how to power through boredom. Guess what’s also boring — complacency; not seeing results; being stuck. Simple is boring, but simple is efficient. It’s not always going to be glamorous. There’s a process to progress and it doesn’t have to be complicated. That’s part of the process of being mentally tough. People are too fucking soft any more and don’t let themselves create the discipline necessary to get where they want to go. Stop making it harder on yourself and just do what you need to do. If you catch yourself saying “I can’t do this because xyz...”—you’re wrong. You CAN you just choose not to. It’s a matter of priority. Fuck up, start back over. Stop letting yourself get away with shit. When you do hard things you gain knowledge and experience to carry over into the harder tasks. 🏋🏼♀️Go to the gym when you don’t want to. 💦Drink your gallon of water— EVEN though you think you don’t have time. 📚Dedicate 20 minutes to your inner work (journal, read, meditate, skip rocks idc!) 📝Log your food every day if you’re trying to change results. 🥦Choose nourishing foods high in micronutrients No excuses. That’s the framework of success. Do it diligently, be consistent, see results. - - - #femininestrong#femininestrength#bodypositive#powerliftingwomen#girlswhopowerlift#motivation#inspiration#lifting#powerlifting#uspa#strong#female#womenempowerment#fit#fitness#motivation#tuesday#mood#dohardshit#gym#coach#powerbuilding
#techniquetuesday: Let’s talk about deadlift lockout. The lockout occurs at the top of the deadlift as you finish standing up. I see lots of people messing this up, wasting energy and putting themselves in unsafe positions. Here are the three most common lockout mistakes I see and what to do instead. Hyperextending lower back: In their effort to stand up straight, many people move their back and hips too far forward. Once your hips are in line with your shoulders and knees, you don’t need to push them forward any farther. Doing so causes your lower back to arch (hyperextend), which isn’t very safe. Excessive movement of upper back and shoulders: This is similar to the previous mistake. Some people don’t hyperextend their lower backs, but still pull their shoulders back and open up their chest at the top of the deadlift. Instead, keep your ribs down and your armpits squeezed against your sides. Shrugging shoulders: Unless you’re doing shrugs or Olympic lifts, you should not be shrugging your shoulders at the top of any lift. Correct form: Use your glutes and hips to drive into lockout. You don’t need to shrug your shoulders or drive your shoulder blades back. Instead, keep your upper body locked into position. There should be a straight line running through your ear, shoulder, hip, knee and heel at the top of the deadlift. Do you have questions about your deadlift form? Shoot me a DM and let’s chat. #deadlift#powerlifting#powerliftingwomen#strongwomen#girlswholift#chicagopersonaltrainer
Shut the front door😳😳! All the feels right here. They say "don't lift heavy or you'll look like a man "🤦♀️. I guess you can call me Tom😂😂. I just feel so proud of what I've accomplished. It's taken me nearly four years to achieve this but I did it the right way, the healthy way and I'll never turn back. Here's to all you beautiful people working hard to better yourself. Never stop, never give up! It's so worth it ❤️. #powerliftingwomen#howboutthatsinglet
Hi! 👋🏽 SO MUCH is going on lately between work, wedding plans (oh yeah @boogabooga08 and I are sealing the deal on 6/23 with a small family gig), chairing the Health Society, tryna be active with @wavesofhealth & peaking for this meet 😬 I might not always be the greatest friend and maybe I'm spreading myself too thin. If we're friends IRL and I seem distant, it's bc my mind is imploding every day. At the same time I'm enjoying the ride, tons of exciting things happening! That said, I know for my own sanity I need to protect my personal space and choose wisely how I spend my time. I hope you understand. In other news, deadlifts are moving and I hit another PR @ 265#! Also shown: 235 for sets of 3. Back seems fine after I tweaked it yesterday so I'm gonna just keep my eyes on the prize and stfu.