On instagram I see alot of people sharing their journeys with the public, some you see spark the internet with their motivating photos and them expressing their #selflove
with scars, or stretchmarks, or cellulite or post-pregnancy bodies or whatever it is.. and they are praised for showing such confidence without the fear of judgement getting in the way. People like Constance Hall, I fkn love her! I love the encouragement of selfacceptance and realism. But on the other hand it's not as socially acceptable to post pictures like this or that because it's 'inappropriate' ? double standards maybe? The way I perceive it is in the same way that extremely talented (not to mention.. BEAUTIFUL) women take photos of their makeup work as makeup artists.. displaying their hard work all over the net and insta, is the same way some of us others also acknowledge and show our hard work. Yea some people are vain, but some people are just comfortable in their own skin. Even if you mean well, you're going to be judged anyway so do what you love and do wtf you want! 🙌 2 years ago I had no ass because breastfeeding made me super slim.. so I decided to work super hard and grow one 😃 .
#babymama #wifey #gym #gymmotivation #gymlife #gains #urbanphysique #muscle #hammies #bootygains
🍑 #bootyislife #hardwork #dedication #motivation #fitmum #fitmom #chickswholift #strongwomen #fitness #glutegains #glutes
I try to take videos so I can look at my form and monitor progress. Yesterday I was pretty tired (from a few 🍷 on Friday!) and didn’t feel like I lifted as smooth as the week before.
But overall still pleased with my sumo progress so far, aiming for some bigger numbers in the next 2 months. #bulklife
Hi hello here is a nice photo of me laughing because it makes my heart happy. Your regular programming of fitspo™️ will be back tomorrow. #prettygirlssmile #shortgirlgang
Easily one of my favorite hamstring workouts. Pretty simple, but for form you want to make sure you keep your back rounded out and squeeze your butt on the way up. Ya gotta have enough glute strength to squeeze one cheek at a time so if you’re struggling single leg try doing both legs until you get really good control of that squeeze 😛😛 #legs #hamstrings #glutes #quads #glutegains #aqfit
Happy booty-ful Saturday! 😁🍑🌞
Can you guess what I trained today??
Glutes, of course!!🙌🏼
I’ve been isolating my glutes for about a year now. Every Saturday is straight glute focused and nothing else.
I train legs twice a week. Monday is hamstrings and glutes, Thursday is quads and glutes.
I grew up with skinny skinny legs and genetically I’m more a slender type, it takes a loooooot of time for me to put on muscle.
So, here I am saying if you want to put on muscle take yoooo tiiiimmmmee! Be patient, really focus on the muscle you’re training, and eat WHOLE FOODS!
Meal prep day for me! What do you guys normally do on your Saturdays?
Just two weeks into Prep i remind myself of how much my body changes and to just trust the process, I’m a little miss impatient and get very frustrated at the beginning thinking my body won’t respond , I’ve just got to believe in myself more.... a new week ahead , so motivated and determined! 💪
If I could go back and tell myself ONE thing when I first started my fitness journey, it would be this:.
Girl. You’re going to see a lot of beautiful Instagram pictures with good poses and lighting. You’re going to see stunning girls who have nice abs and bootys and while you may be envious at times, don’t you dare take away from your own worth by wanting to look like someone else. Because while your own progress will take some time and there may be setbacks, it will mean so much more to you when you look in the mirror and say wow...im beautiful and I built this. That’s a feeling that will make YOU so proud of yourself. Don’t let yourself take that away. ❤️ #keepgrinding #hustle
Wearing that buttery soft @tilyoucollapse.
SATURDAY MORNING REFORMER 🔥
Looking a bit like a baby alien, fresh faced & just woken up but had the best session at @moveyourframe
On a separate note, #singlesaturdays
, until a year and a half ago I’d pretty much never been single. Now I spend almost every Saturday on my own, because my housemate works & all my other friends are in relationships... but I love it. Being single is amazing for learning to really love your own company.
Today I went to reformer, had breakfast on my own, went shopping & had lunch on my own. I honestly look forward to my ‘me time’ every week.
Girls be like: arm workout 👆🏼🍑
Haha, legday for me so real booty pump 🍑 enjoy the weekend everybody 😎🍾🍔🍪#coachengstad
That Saturday gym sesh 💪🏻 Sumo deadys ft Pineapple hair #deadliftday
KETTLEBELL PUSH-UP💥💥 This essential variation is one I like to include in my chest routine. If you are targeting muscle building & strength, hit the muscle from every angle. 🔴
The increased range of motion and holding position of this exercise places more force on the chest, arms, shoulders and practically increases lateral/overall core activation and strength due to the stability demands of this exercise. 🔴
Keep abs,lower back and glutes tight to ensure a neutral spine. 🔴
For a more advanced option/next progression work your way up to a single kettlebell 🔴
Fueled by @mfnmeals
I’m sure you have heard to “tight” your abs when performing the hip thrust, but still most people don’t know why from an anatomical & mechanical stand point. The rectus abdominal aside from flexing the trunk, also posteriorly tilts the pelvis. The co-contraction of the rectus abdominal pulling the pelvis and the Gluteus Max which also posteriorly tilts the pelvis, generate and ideal motion that ensure larger hip extension range of motion and prevent lumbar spine hyperextension, decreasing erector spinae activation and biasing the Glutes for maximum output. One of the biggest mistake when going heavy is to lose the ability of rectus abdominals co-contraction, which basically means less range of motion and decreased Glutes activation, despite the fact the barbell might raises to the same height. Details matter, execution is king in Glutes growth.
As I promised, my Legs & Glutes workout from 3 days ago.
📚 bookmark 📚 and save it for your next legs workout, it’s a blaster. My legs and glutes were SORE for 2 days straight 😎🍑🔥 .
- In & out squats, 4 sets, 12 reps
- Reverse lunge & 2 pulses, 4 sets, 12 reps each leg
- 180 squat jumps, 4 sets, 20 reps
- Banded kickbacks, 4 sets, 14 reps each side
- SUPERSET: 2 sets of
Banded hip thrusts, 10 reps + 10 reps single legged
WITH crab walks, 12 reps
Enjoy the burn 🔥 .
#pieceoffierce #freeworkout #legs #legsworkout #legsandglutes #legsandglutesworkout #workoutoftheday #lovetheburn #enjoytheburn #glutesburn #fitspo #fitfam #fitness #fitnessmotivation #fitnessfam #motivation #lifeofafitgirl #fitnessjourney #glutegains #glutegainz #workout #workoutmotivation
If you want to look your best in Yoga pants do more squatting than Yoga🏋️♀️ -
I am not dissing Yoga, it’s great! Just being real that it is probably not the best way to get the body you want!
Haven’t done posts like these in a while but I hope that by simultaneously showing off my gains, I can inspire you to take up healthier diet and fitness habits. I am back from a two-week hiatus from workouts and regaining my strength. Also taking up healthier diet habits. Been eating evol frozen meals like sriracha chicken bowl mixed in w/ half avocado. Snacks include broccoli salad from Whole Foods, banana and peanut butter, or cedar’s hummus snack packs. The snack packs are small and help from overindulging. Workouts this week:
Kettle bell swings,
Kettle bell squats,
Rowing machine 5K (3x/week),
#gains #transformation #glutegains #glutegains
🍑 #fitnessprogress #fitnessjourney #fitfam #fitness #fitgirl #girlswholift #glutesworkout
Tonight I was planning on working out by 6:30. Well 6pm has rolled around and I have realized my mind and body is asking for a second nap, so here I am writing this post before closing my eyes again.
And I fight.
But sometimes I have to just surrender to the flow... Little videos like this make me smile, because I like to see myself in my element and having a good time.
We all deserve this basic need. It's easy to take something for granted when you have it. For me though, having such drastic energy fluctuations keeps me guessing constantly.
It also keeps me grateful for the hours I do get to experience as I used to years ago, the ones I used to take for granted when I was feeling "normal" without skipping a beat. #chronicfatigueawareness #findreasonstobegrateful #bestrongerthanyourstruggle
Are you a weekend warrior? 🥧🍦🍭🍪🌰🍩🍯🥂🍻🍺🍹🍔🥞🍟
I use to overeat like a boss on the weekends. I was “good” all week and then BOOM 💥 Friday rolls around and I let everything go.
I wasn’t even craving anything, it was out of pure habit. Man, was that habit hard to break too!
Some tips for breaking it that’s helped me out over the years⬇️⬇️
1️⃣ I stopped aiming for perfect and started aiming for good enough. Instead trying to follow the “perfect diet” (which doesn’t exist btw) I finally allowed myself to enjoy yummy foods in moderation during the week so when the weekend came I wouldn’t become the Cookie Monster.
2️⃣ I let go of my food rules. “Can’t have that” “bad food” “too late to eat” - I let those go and started tracking macros. When I was craving Oreos I’d see if they could fit my day and if they didn’t I made sure they’d fit the next day. The flexibility allowed me the freedom my mind needed and my body craved.
3️⃣ I stopped having “cheat days.” Quitting the cheat day and switching to the freedom of eating what I wanted during the week finally gave me the results I wanted. I would over consume like craaazy as if the world was ending the next day!
4️⃣I owned my choices. I stopped saying “no dessert today but wait til cheat day and I’m gonna eat the whole damn box of cookies!” No no no no.. this creates such a bad relationship with food. You choose your behavior, but just remember those choices will produce certain outcomes.
5️⃣I stopped rationalizing!! “You were tired” “It was a birthday party” “ you had to work late” those are just excuses for the less prepared and when you’re not prepared, well, we know how this saying goes, then prepare to fail!! I always always pack meals anytime I know I’m leaving my house!
This may have been long, but I sure as hell wished someone told me this in the beginning of my fitness journey!!
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A little superset you can throw into your next leg day! You can feel this in basically your entire lower body and it’s niceeeee 🔥
✖️1a. Curtsey Lunges: you’ll always see me doing some type of lunge on leg day. They are hard but effective. For this variation in just taking a slight step to the side when I step back.
✖️1b. Romanian Deadlifts: I’m often doing some form of deadlifts on leg days as well because they’re also a great staple exercise. These are working the hams and glutes🍑
Lauramichellefitness.com for more 🥑