#femalefitness

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💦12 MINUTE FULL BODY SWEAT NO EQUIPMENT HIIT HOME WORKOUT💦 Save this video for later and follow @homeworkoutchannel for daily fitness motivation 💗💪 12 minutes is all you need for this hot fire 🔥 no equipment HIIT workout. Lesssss get it

Don’t forget to give this video a like❤️ if you like it lol to support the workout videos

1️⃣ prisoner jump squat into alternating elbow to knee oblique crunch

2️⃣ lunge switch feet. Quick feet here! This workout is all about speed. With that being said... it’s so important that you maintain correct form

3️⃣ high plank elbow to knee oblique crunch

4️⃣ half burpee into walking plank

5️⃣ elevated toe taps

6️⃣ high knees LOL I know them so much 😂 why’re they so underrated they sooo good

Complete each movement for 30 seconds followed by a 30 second rest. Repeat circuit one more time 🥰🙌🏼😩💦 .

We aim to FEATURE THE BEST female instructional HOME 🏡 workout videos that can be performed anywhere with LITTLE TO NO equipment. TAG US in your workouts using #homeworkoutchannel and @homeworkoutchannel for a possible FEATURE💪 
Credit: @whitneyysimmons

12 MINUTE FULL BODY SWEAT NO EQUIPMENT HIIT HOME WORKOUT Save this video for later and follow @homeworkoutchannel for daily fitness motivation 12 minutes is all you need for this hot fire no equipment HIIT workout. Lesssss get it Don’t forget to give this video a like️ if you like it lol to support the workout videos 1️⃣ prisoner jump squat into alternating elbow to knee oblique crunch 2️⃣ lunge switch feet. Quick feet here! This workout is all about speed. With that being said... it’s so important that you maintain correct form 3️⃣ high plank elbow to knee oblique crunch 4️⃣ half burpee into walking plank 5️⃣ elevated toe taps 6️⃣ high knees LOL I know them so much why’re they so underrated they sooo good Complete each movement for 30 seconds followed by a 30 second rest. Repeat circuit one more time 🥰🏼 . We aim to FEATURE THE BEST female instructional HOME workout videos that can be performed anywhere with LITTLE TO NO equipment. TAG US in your workouts using #homeworkoutchannel and @homeworkoutchannel for a possible FEATURE  Credit: @whitneyysimmons - 5 hours ago

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Already got my Tabata & abs workout in this morning! Now time to train some chest💪🏻😁 Happy Monday everyone!🤗 #selfie#me#Gym#Fitness#FitnessJourney#HealthJourney#WeightLifting#MuscleGrowth#Workout#Motivation#GettingFit#GetFit#GymLife#FitnessAddict#Exercise#Spamforspam#BodyBuilding#FemaleFitness#FitJourney#2019

Already got my Tabata & abs workout in this morning! Now time to train some chest🏻 Happy Monday everyone!🤗 #selfie #me #Gym #Fitness #FitnessJourney #HealthJourney #WeightLifting #MuscleGrowth #Workout #Motivation #GettingFit #GetFit #GymLife #FitnessAddict #Exercise #Spamforspam #BodyBuilding #FemaleFitness #FitJourney #2019 - 19 hours ago

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Wow this post describes me so accurately 🐦😩 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#karifbeauty #beautybox #womenhelpingwomen #bossbabetribe #femalefitness #melaninmagic #naturalhairrocks #myblackbeauty #sephorahaul #singlemomlife #makeupforwomenofcolor #mentalhealth #blackfitness #nyc_highlights #blackgirlswhoblog #blackandabroad #fentybeauty #blackgirlyoga #browngirlfriendly #21Ninety #veganmakeup #brownskin #makeuptutorials #naturalhairmag #afrolatina #contouringandhighlighting #naturalhairrocks

Wow this post describes me so accurately ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ • • • • • • • #karifbeauty #beautybox #womenhelpingwomen #bossbabetribe #femalefitness #melaninmagic #naturalhairrocks #myblackbeauty #sephorahaul #singlemomlife #makeupforwomenofcolor #mentalhealth #blackfitness #nyc_highlights #blackgirlswhoblog #blackandabroad #fentybeauty #blackgirlyoga #browngirlfriendly #21Ninety #veganmakeup #brownskin #makeuptutorials #naturalhairmag #afrolatina #contouringandhighlighting #naturalhairrocks - 17 hours ago

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You can still get it in at hotel gyms. 💪 #noexcuses 
#getfit #veganathlete #gymlife #gymlifestyle #sweatyselfie #fitchick #fitgirl #marriott #strongisthenewskinny #strongwomen #strongnotskinny #hotelgym #train #workoutmotivation #workout #bodygoals #bodypositive #fitnessjourney #abworkout #stabilityball #runnergirl #jerseygirl #healthylifestyle #treadmillworkout #strengthtraining #runforit #trainer #femalefitness @marriotthotels

You can still get it in at hotel gyms. #noexcuses #getfit #veganathlete #gymlife #gymlifestyle #sweatyselfie #fitchick #fitgirl #marriott #strongisthenewskinny #strongwomen #strongnotskinny #hotelgym #train #workoutmotivation #workout #bodygoals #bodypositive #fitnessjourney #abworkout #stabilityball #runnergirl #jerseygirl #healthylifestyle #treadmillworkout #strengthtraining #runforit #trainer #femalefitness @marriotthotels - 4 days ago

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You get a mild smile and messy hair because I’m whooped haha 💪🏼 Getting every dollars worth out of this home gym and loving it!  So i need your help. I’m in need of a epic work out play-list!🎼 What are your fav songs 👇🏻 feel free to save this for your own reference 😘 .
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Also this outfit is from @acta.wear use code rachaelanderberg15 for some discounts 🥳
#workout #workoutmusic #fitnessplaylist #makemesweat #femalefitness #fitmom #iworkout #homegym #dowork #getyourhealthyon #allblack #actawear #livingmybestlife #motivation #instafit

You get a mild smile and messy hair because I’m whooped haha 🏼 Getting every dollars worth out of this home gym and loving it! So i need your help. I’m in need of a epic work out play-list! What are your fav songs 🏻 feel free to save this for your own reference . . . Also this outfit is from @acta.wear use code rachaelanderberg15 for some discounts 🥳 #workout #workoutmusic #fitnessplaylist #makemesweat #femalefitness #fitmom #iworkout #homegym #dowork #getyourhealthyon #allblack #actawear #livingmybestlife #motivation #instafit - 7 hours ago

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Presence🦈🦈🦈
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Photographer: @samislay_photography 
Outfit: black camo seamless set @gymshark @gymsharkwomen

Presence🦈🦈🦈 . . . Photographer: @samislay_photography Outfit: black camo seamless set @gymshark @gymsharkwomen - 14 hours ago

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Can’t take me anywhere 🙈🙉🙊
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⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fit #workout #motivation #fitfam #bodybuilding #weights #fitspo #health #training #fitness #fitnessaddict #fitnessfreak #muscle #fitnessmotivation #exercise #instafit #booty #gymlife #girlmuscle #femalefitness #squats #girlsthatlift #athlete #fitnessmodel #potd #ootd #nike #physique #personaltrainer

Can’t take me anywhere ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fit #workout #motivation #fitfam #bodybuilding #weights #fitspo #health #training #fitness #fitnessaddict #fitnessfreak #muscle #fitnessmotivation #exercise #instafit #booty #gymlife #girlmuscle #femalefitness #squats #girlsthatlift #athlete #fitnessmodel #potd #ootd #nike #physique #personaltrainer - 18 hours ago

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DEIN SIXPACK WORKOUT
auf jeder Zeitung kannst Du es angeblich wieder in wenigen Wochen zum Bikinibody schaffen, aber glaubst Du das wirklich?
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lasse mir ein Herz in den Kommentaren da, wenn Du meine ehrlichen posts magst:)
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mal ganz ehrlich: faellst Du auf die einschlaegigen Sommertrends der Zeitungen noch rein, oder hoffst Du einfach nur, dass Du es wider Erwarten doch in wenigen Wochen zum sixpack schaffen kannst?
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⇨ WAS DU BRAUCHST
‧ GEDULD
‧ den WILLEN Deinen bisherigen lifestyle umzukrempeln
‧ eine PERSONALISIERTE ERNAEHRUNG in einem und zwar Deinem individuellen leichten Kaloriendefizit, um so Deinen Koerperfettanteil zu reduzieren
‧ ein PROGRESSIVES funktionelles GANZKOERPER-KRAFT-AUSDAUERTRAINING, bspw. CrossFit/ Crosstraining)
‧ eine gute GENETIK: Lazar hat bspw. bereits bei +20% Koerperfettanteil ein ausgepraegtes sixpack ich aber erst ab -18% Koerperfettanteil und dann auch nur ein leicht sichtbares Waschbrett

je nach Ausgangslage kann man vielleicht auch schon ein paar Muskeln optisch "freilegen", in den meisten Fallen aber kannst Du in wenigen Wochen "nur" die Basis legen fuer das was eigentlich zaehlt: jahrelanges Training und eine kontinuierliche ausgewogene Ernaehrung und fuer manche wird es vielleicht auch ein unerreichter Traum bleiben, weil die Bedingungen eines niedrigen Koerperfettanteiles fuer manche nicht aushaltbare Leistungs- und Gesundheitseinschraenkungen bedeuten koennen ⇢ was ich Dir versprechen kann ist ein FITTERES-ICH und das Wohlfuehlen in und mit Deinem Koerper und ganz ehrlich, das ist es doch was Dich strahlen laesst und nicht ein eingeoeltes sixpack wie ein entwaesserter Bodybuilder 💪🏼
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🎙 EAT SLEEP TRAIN REPEAT
Dein Podcast fuer mehr Wohlbefinden und Fitness - endlich langfristig abnehmen
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#gesundeernährung #gesundabnehmen #abnehmen2019 #juniprogression #girlswholift #femalefitness #blogger_de #balanceiskey #fitgirl #gesundessen #abnehmblog #crossfitgirl #sixpackworkout #sixpackgirl #fitfam #fitfamdach #fitfamgermany #ernährungsumstellung

DEIN SIXPACK WORKOUT auf jeder Zeitung kannst Du es angeblich wieder in wenigen Wochen zum Bikinibody schaffen, aber glaubst Du das wirklich? . lasse mir ein Herz in den Kommentaren da, wenn Du meine ehrlichen posts magst:) . mal ganz ehrlich: faellst Du auf die einschlaegigen Sommertrends der Zeitungen noch rein, oder hoffst Du einfach nur, dass Du es wider Erwarten doch in wenigen Wochen zum sixpack schaffen kannst? . ⇨ WAS DU BRAUCHST ‧ GEDULD ‧ den WILLEN Deinen bisherigen lifestyle umzukrempeln ‧ eine PERSONALISIERTE ERNAEHRUNG in einem und zwar Deinem individuellen leichten Kaloriendefizit, um so Deinen Koerperfettanteil zu reduzieren ‧ ein PROGRESSIVES funktionelles GANZKOERPER-KRAFT-AUSDAUERTRAINING, bspw. CrossFit/ Crosstraining) ‧ eine gute GENETIK: Lazar hat bspw. bereits bei +20% Koerperfettanteil ein ausgepraegtes sixpack ich aber erst ab -18% Koerperfettanteil und dann auch nur ein leicht sichtbares Waschbrett je nach Ausgangslage kann man vielleicht auch schon ein paar Muskeln optisch "freilegen", in den meisten Fallen aber kannst Du in wenigen Wochen "nur" die Basis legen fuer das was eigentlich zaehlt: jahrelanges Training und eine kontinuierliche ausgewogene Ernaehrung und fuer manche wird es vielleicht auch ein unerreichter Traum bleiben, weil die Bedingungen eines niedrigen Koerperfettanteiles fuer manche nicht aushaltbare Leistungs- und Gesundheitseinschraenkungen bedeuten koennen ⇢ was ich Dir versprechen kann ist ein FITTERES-ICH und das Wohlfuehlen in und mit Deinem Koerper und ganz ehrlich, das ist es doch was Dich strahlen laesst und nicht ein eingeoeltes sixpack wie ein entwaesserter Bodybuilder 🏼 ————————————————————— 🎙 EAT SLEEP TRAIN REPEAT Dein Podcast fuer mehr Wohlbefinden und Fitness - endlich langfristig abnehmen — ———————————————————— #gesundeernährung #gesundabnehmen #abnehmen2019 #juniprogression #girlswholift #femalefitness #blogger_de #balanceiskey #fitgirl #gesundessen #abnehmblog #crossfitgirl #sixpackworkout #sixpackgirl #fitfam #fitfamdach #fitfamgermany #ernährungsumstellung - 11 hours ago

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Done! 🙋‍♀️ Was such an amazing experience and couldn’t be happier with how it went ☺️🥉 Thanks for all the lovely messages x

Done! ‍♀️ Was such an amazing experience and couldn’t be happier with how it went ️🥉 Thanks for all the lovely messages x - 24 hours ago

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#EATSLEELTRAINREPEAT
in meiner 8. Podcast-Episode dreht sich alles um das CrossFit Programming

@coach_lazar referiert auf gewohnt serioese Art und Weise ;) ueber das Classprogramming, Hobby- & Wettkampfathleten und auch wie Du Deinem Ziel ein CrossFit Athlet zu werden ein Stueck naeherkommen kannst

das und noch viel mehr findet Du wieder ueber zwei Klicks zu meinem Linktree hin zu Apple Podcast oder Spotify

und wenn Du jetzt Lust bekommen hast einmal das Remote Coaching auszuprobieren, kannst Du einen Monat Programming im Wert von 350€ durch @coach_lazar gewinnen. um an dem Gewinnspiel teilzunehmen solltest Du ü18 sein, aus der DACH-Region kommen, sowie Dich in keinem aktuellen Remote Coaching befinden. und jetzt folge noch @coach_lazar und mir, like diesen Post bei mir und auch @coach_lazar , sowie kommentiere bei uns beiden mit "🙌🏼 ich bin dabei". das Gewinnspiel laeuft genau eine Woche bis zum 30.06. 20Uhr
—————————————————————
🎙 EAT SLEEP TRAIN REPEAT
Dein Podcast fuer mehr Wohlbefinden und Fitness
— ————————————————————
#gesundeernährung #remotecoaching #crossfitcoach #gesundabnehmen #juniprogression #girlswholift #femalefitness #blogger_de #balanceiskey #fitgirl #gesundessen #crossfitlife #crossfitdeutschland #crossfitgermany #fitfamde #fitfamdach #crossfitberlin #argoathletics

#EATSLEELTRAINREPEAT in meiner 8. Podcast-Episode dreht sich alles um das CrossFit Programming @coach_lazar referiert auf gewohnt serioese Art und Weise ;) ueber das Classprogramming, Hobby- & Wettkampfathleten und auch wie Du Deinem Ziel ein CrossFit Athlet zu werden ein Stueck naeherkommen kannst das und noch viel mehr findet Du wieder ueber zwei Klicks zu meinem Linktree hin zu Apple Podcast oder Spotify und wenn Du jetzt Lust bekommen hast einmal das Remote Coaching auszuprobieren, kannst Du einen Monat Programming im Wert von 350€ durch @coach_lazar gewinnen. um an dem Gewinnspiel teilzunehmen solltest Du ü18 sein, aus der DACH-Region kommen, sowie Dich in keinem aktuellen Remote Coaching befinden. und jetzt folge noch @coach_lazar und mir, like diesen Post bei mir und auch @coach_lazar , sowie kommentiere bei uns beiden mit "🏼 ich bin dabei". das Gewinnspiel laeuft genau eine Woche bis zum 30.06. 20Uhr ————————————————————— 🎙 EAT SLEEP TRAIN REPEAT Dein Podcast fuer mehr Wohlbefinden und Fitness — ———————————————————— #gesundeernährung #remotecoaching #crossfitcoach #gesundabnehmen #juniprogression #girlswholift #femalefitness #blogger_de #balanceiskey #fitgirl #gesundessen #crossfitlife #crossfitdeutschland #crossfitgermany #fitfamde #fitfamdach #crossfitberlin #argoathletics - 23 hours ago

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• ᗩ ᖴᖇEE ᗰIᑎᗪ ᗪOEᔕ ᑎOT OᗷEY •

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My favourite space is by the sea, in the sea next to the sea, So shooting here  with one of my favourite people @jules_godfrey 📸🤩 was such a privilege 🤸🏻‍♂️ _
Parallel Bars: @gravity.fitness

• ᗩ ᖴᖇEE ᗰIᑎᗪ ᗪOEᔕ ᑎOT OᗷEY • _ My favourite space is by the sea, in the sea next to the sea, So shooting here with one of my favourite people @jules_godfrey 📸🤩 was such a privilege 🤸🏻‍♂️ _ Parallel Bars: @gravity.fitness - 13 days ago

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#VerifiedFearless - The face I do when the chit chat is taking way too long and all I can think of is food 🤤🍝
What’s your favorite food in the world? ✨
🇪🇸VERSIÓN ESPAÑOLA MÁS ABAJO!
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#IamNotVeganAnymore #ILikeMyMeat 🙊
#DoubleSwordedCaption #OnlyTheSmartestWillGetIt 🤷🏻‍♀️ #NoNeedToFreakOut #GrownUpsAreBoring🖕🏽
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La cara que pongo cuando la cháchara se alarga de más y lo único en lo que pienso es en comida 🤤🍝 Cuál es tu comida favorita? .
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#YaNoSoyVegana #MeGustaMiCarne #LeyendaDeDobleSentido #SoloLosMásListosLoCaptarán #NoTeAsustes #LosAdultosSonAburridos 🖕🏽
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#fitnesspro #bodybuildinguk #femalefitness #femalehustler #fitnesswomen #thesweatlife #findyourstrong #dreambig #movementculture #strongnotskinny #positivemood #gowithin #innerself #thepowerofnow #manifestyourdreams #highvibelife #raiseyourvibration

#VerifiedFearless - The face I do when the chit chat is taking way too long and all I can think of is food 🤤 What’s your favorite food in the world? VERSIÓN ESPAÑOLA MÁS ABAJO! . . . #IamNotVeganAnymore #ILikeMyMeat #DoubleSwordedCaption #OnlyTheSmartestWillGetIt 🤷🏻‍♀️ #NoNeedToFreakOut #GrownUpsAreBoring 🖕🏽 . . . . ———————————————— La cara que pongo cuando la cháchara se alarga de más y lo único en lo que pienso es en comida 🤤 Cuál es tu comida favorita? . . . #YaNoSoyVegana #MeGustaMiCarne #LeyendaDeDobleSentido #SoloLosMásListosLoCaptarán #NoTeAsustes #LosAdultosSonAburridos 🖕🏽 . . . . . . #fitnesspro #bodybuildinguk #femalefitness #femalehustler #fitnesswomen #thesweatlife #findyourstrong #dreambig #movementculture #strongnotskinny #positivemood #gowithin #innerself #thepowerofnow #manifestyourdreams #highvibelife #raiseyourvibration - 3 days ago

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This thought helped me push the reset button this morning. My hubby left for Germany on Saturday, and after depending so much on him since my surgery it was a little hard to think of him leaving. Even though I’m pretty self sufficient by this point and will be able to stop wearing the sling this week, I was in a funk this weekend as I struggled to make the transition from being a “patient” to being an independent person in charge of her life again 🤪. (Aaand there may have been a few hours spent binge watching Psych while I processed that identity shift 😆)
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But this morning brought the chance to try a sample of a new 100 day workout program that’s coming out at the end of July (which I’m on track to be able to fully start with weight lifting at that point), so even though I knew I would have to modify the modifier for any planks or upper body moves, I pushed play and worked through what I could.
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Swipe to see my ensuing endorphin-filled smile when I was done, and check out my stories for some clips! It chased away the funk of the weekend and I’m fully ready to make this an awesome week in my recovery journey!
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If you’d like to try this total body workout for 🅵🆁🅴🅴, just drop me a ⚡️ below and I’ll send you the link!

This thought helped me push the reset button this morning. My hubby left for Germany on Saturday, and after depending so much on him since my surgery it was a little hard to think of him leaving. Even though I’m pretty self sufficient by this point and will be able to stop wearing the sling this week, I was in a funk this weekend as I struggled to make the transition from being a “patient” to being an independent person in charge of her life again 🤪. (Aaand there may have been a few hours spent binge watching Psych while I processed that identity shift ) ~ But this morning brought the chance to try a sample of a new 100 day workout program that’s coming out at the end of July (which I’m on track to be able to fully start with weight lifting at that point), so even though I knew I would have to modify the modifier for any planks or upper body moves, I pushed play and worked through what I could. ~ Swipe to see my ensuing endorphin-filled smile when I was done, and check out my stories for some clips! It chased away the funk of the weekend and I’m fully ready to make this an awesome week in my recovery journey! ~ If you’d like to try this total body workout for 🅵🆁🅴🅴, just drop me a ️ below and I’ll send you the link! - 12 hours ago

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Pulled out the DJ headphones for today’s squat work✌🏼🍑
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#squatsquatsquat #doyouevenlift #GetItDone #youareabadass #womensupportingwomen
#girlpower #womenpower #womensmovement #womeninspiringwomen
#fitmomsinspire #fitmom #bestrong #fitnessmotivation  #workout #girlsthatlift #mombod #fitmomsofig #physique #femalefitness #AZTrainer #soymexicana

Pulled out the DJ headphones for today’s squat work🏼 . . . #squatsquatsquat #doyouevenlift #GetItDone #youareabadass #womensupportingwomen #girlpower #womenpower #womensmovement #womeninspiringwomen #fitmomsinspire #fitmom #bestrong #fitnessmotivation #workout #girlsthatlift #mombod #fitmomsofig #physique #femalefitness #AZTrainer #soymexicana - 5 days ago

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Found yourself in a new direction;
Arrows falling from the sun;
Canyon calling, would they come to greet you?
Let you know you’re not the only one...

Found yourself in a new direction; Arrows falling from the sun; Canyon calling, would they come to greet you? Let you know you’re not the only one... - 10 days ago

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🏋️‍♀️🦈 #loveyourcurves #fitnessmodel #fitnesslifestyle #commercial #femalemodel #model #münchen #regensburg #schwandorf #inked 
#gym #fitness #eatright #workhard #workout #fitnessmotivation #gym #bodybuilding #lifestyle #qotd #gymlife #muscles #fitnessfreak #gymfreak #goodtimes #playharder #gains #sport #weightloss #femalefitness #girlswholift

🏋️‍♀️🦈 #loveyourcurves #fitnessmodel #fitnesslifestyle #commercial #femalemodel #model #münchen #regensburg #schwandorf #inked #gym #fitness #eatright #workhard #workout #fitnessmotivation #gym #bodybuilding #lifestyle #qotd #gymlife #muscles #fitnessfreak #gymfreak #goodtimes #playharder #gains #sport #weightloss #femalefitness #girlswholift - 1 day ago

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Someone said the other day that I was "too muscular..." ummm thank you, it's the strongest I've been in a while - cheers 💪🏻
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#aussies #brisblogger #fitness #fitnessgirl #fitnessmotivation #fitnessinstructor #femalefitness #brisbaneblogger #blondeblogger #xtendbarreinstructor #strongwomen #healthylifestyle #dancers #strongdancer #aerialist #strongfemale #healthyeating #strongisthenewskinny #fitspo #instafit #brisbanefitness

Someone said the other day that I was "too muscular..." ummm thank you, it's the strongest I've been in a while - cheers 🏻 . . . . . . #aussies #brisblogger #fitness #fitnessgirl #fitnessmotivation #fitnessinstructor #femalefitness #brisbaneblogger #blondeblogger #xtendbarreinstructor #strongwomen #healthylifestyle #dancers #strongdancer #aerialist #strongfemale #healthyeating #strongisthenewskinny #fitspo #instafit #brisbanefitness - 12 days ago

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🏋️‍♀️ #lookseasybutitsnot 😅 This exercise pretty much kills your legs plus an amazing one to balance out your core and strengthen your knee cups ❤️
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#keepfit

🏋️‍♀️ #lookseasybutitsnot This exercise pretty much kills your legs plus an amazing one to balance out your core and strengthen your knee cups ️ ___________________________________ #keepfit - 6 days ago

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Started Monday off right- took up an entire rack for 35minutes 😂🍑🔥 #legday
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#wherearemymuscles #doyouevenlift #GetItDone #youareabadass #womensupportingwomen
#girlpower #womenpower #womensmovement #womeninspiringwomen
#fitmomsinspire #fitmom #bestrong #fitnessmotivation  #workout #girlsthatlift #mombod #fitmomsofig #physique #femalefitness #AZTrainer #soymexicana

Started Monday off right- took up an entire rack for 35minutes #legday . . . #wherearemymuscles #doyouevenlift #GetItDone #youareabadass #womensupportingwomen #girlpower #womenpower #womensmovement #womeninspiringwomen #fitmomsinspire #fitmom #bestrong #fitnessmotivation #workout #girlsthatlift #mombod #fitmomsofig #physique #femalefitness #AZTrainer #soymexicana - 14 days ago

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💥GIVEAWAY 💥 I have a pair of the awesome new @aftershokzuk headphones to giveaway!! Lightweight, waterproof and slick as!! All you need to do is follow @aftershokzuk and tag below a friend with the same music taste as you and both names will go into the random draw, name announced in one week!! Good Luck!! 💪💪💪
📸 @thatcameraman

GIVEAWAY I have a pair of the awesome new @aftershokzuk headphones to giveaway!! Lightweight, waterproof and slick as!! All you need to do is follow @aftershokzuk and tag below a friend with the same music taste as you and both names will go into the random draw, name announced in one week!! Good Luck!! 📸 @thatcameraman - 22 hours ago

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Quads came out to play today👌🏽☀️
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#quads #momming #teamnocalves #fitmomsinspire #fitmom #bestrong #fitnessmotivation #workout #girlsthatlift #mombod #bodyafterbaby #postpartum #mombod #fitmomsofig #fitness #selflove #femalefitness#soymexicana

Quads came out to play today🏽️ . . . #quads #momming #teamnocalves #fitmomsinspire #fitmom #bestrong #fitnessmotivation #workout #girlsthatlift #mombod #bodyafterbaby #postpartum #mombod #fitmomsofig #fitness #selflove #femalefitness #soymexicana - 4 days ago

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Look who got dressed and showered all by herself today! 🤗👏🏼🎊 Mind you, that was only possible because I was wearing a very stretchy t shirt and I’ve learned how to make do with the use of 1.5 arms. I just did a live video in my stories sharing the tips and hacks I’ve learned in the last couple of weeks to be a little more independent (and give my poor hubby a break!), so check that out if you’re interested!

I’m so grateful for my family and local friends who’ve brought meals, stopped by and texted me messages of support as I’m recovering!

The women in my virtual fit club have been super encouraging too and I’ve lived vicariously through their workouts each day. Checking in with them is definitely a highlight of my day!

And y’all, my IG friends, have been so awesome! Thanks for cheering me on in my posts and stories (even during my boring PT exercises)! If I’d had to go through this survey 10 years ago before I knew about coaching and the importance of having a community of support, I know I would not be doing as well physically or mentally as I am today! Just overflowing with gratitude today!

Look who got dressed and showered all by herself today! 🤗🏼 Mind you, that was only possible because I was wearing a very stretchy t shirt and I’ve learned how to make do with the use of 1.5 arms. I just did a live video in my stories sharing the tips and hacks I’ve learned in the last couple of weeks to be a little more independent (and give my poor hubby a break!), so check that out if you’re interested! I’m so grateful for my family and local friends who’ve brought meals, stopped by and texted me messages of support as I’m recovering! The women in my virtual fit club have been super encouraging too and I’ve lived vicariously through their workouts each day. Checking in with them is definitely a highlight of my day! And y’all, my IG friends, have been so awesome! Thanks for cheering me on in my posts and stories (even during my boring PT exercises)! If I’d had to go through this survey 10 years ago before I knew about coaching and the importance of having a community of support, I know I would not be doing as well physically or mentally as I am today! Just overflowing with gratitude today! - 11 days ago

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FITNESS & FOODIE UPDATE 🤸🏻‍♂️🌮 .. it’s been a month full of learning!

If you’ve been following my stories, you’ll know that over the past month, I’ve taken on the Fitness and Nutrition programs at @themindfulhubau.

After consultations with a nutritionist, I’ve received flexible meal and snack ideas for a vegan diet. 🌽🥒 I’ve also attended weekly virtual training sessions, tailored to my own goals and history with fitness!

As you guys know, I wasn’t starting from the beginning. 🏃‍♀️ I’m super into eating in a way that fuels me, and I swear by exercising for bettering both my physical and mental health.

With that said, I’m habitual to a point of self detriment. I hold onto healthy habits — as tightly as I do negative ones.

I mentioned a while back that I find fasting (or eating little amounts) in the morning to be great for my focus.

A positive in one sense, I did find that by the time I could sit down and make a full meal, I’d be starving! I’d overeat and my gut would go wild. 🥴 Rather than making me feel re-energised, I left my first meal feeling sluggish and slow.

I was concerned the nutritionist would offer very traditional advice (like eat a big breakfast), completely countering what I’d learnt about myself.

Instead, she took on what I said and offered me a range of snack ideas to ensure I could be more mindful at meal-times.

She even gave me tips for brunch (y’all know I need them! 😋 That eyes-bigger-than-stomach predicament is reeeaaal). She didn’t tell me to avoid beautiful cafes, like the local, @shanklincafe. 🙌🏻 But she did advise to look at the menu beforehand. To choose water over a heavy alternative, if I’m having a larger meal.

All these tips weren’t aimed at weight loss. 🙅🏽‍♀️ Rather, they focused on my enjoyment of food — by ridding digestive issues, and overall, enhancing my ability to listen to my body.

As a result, I’m feeling the healthiest and fittest I have — probably since moving to Melbourne. Maybe, even ever.. with thanks to @themindfulhubau.

Feel free to use my code “KENZIE” for 15% off your own virtual program (just view the “Shop” tab to explore). 🙌🏻 If you have any more questions, feel free to pop them below!

FITNESS & FOODIE UPDATE 🤸🏻‍♂️🌮 .. it’s been a month full of learning! If you’ve been following my stories, you’ll know that over the past month, I’ve taken on the Fitness and Nutrition programs at @themindfulhubau. After consultations with a nutritionist, I’ve received flexible meal and snack ideas for a vegan diet. 🥒 I’ve also attended weekly virtual training sessions, tailored to my own goals and history with fitness! As you guys know, I wasn’t starting from the beginning. ‍♀️ I’m super into eating in a way that fuels me, and I swear by exercising for bettering both my physical and mental health. With that said, I’m habitual to a point of self detriment. I hold onto healthy habits — as tightly as I do negative ones. I mentioned a while back that I find fasting (or eating little amounts) in the morning to be great for my focus. A positive in one sense, I did find that by the time I could sit down and make a full meal, I’d be starving! I’d overeat and my gut would go wild. 🥴 Rather than making me feel re-energised, I left my first meal feeling sluggish and slow. I was concerned the nutritionist would offer very traditional advice (like eat a big breakfast), completely countering what I’d learnt about myself. Instead, she took on what I said and offered me a range of snack ideas to ensure I could be more mindful at meal-times. She even gave me tips for brunch (y’all know I need them! That eyes-bigger-than-stomach predicament is reeeaaal). She didn’t tell me to avoid beautiful cafes, like the local, @shanklincafe. 🏻 But she did advise to look at the menu beforehand. To choose water over a heavy alternative, if I’m having a larger meal. All these tips weren’t aimed at weight loss. 🏽‍♀️ Rather, they focused on my enjoyment of food — by ridding digestive issues, and overall, enhancing my ability to listen to my body. As a result, I’m feeling the healthiest and fittest I have — probably since moving to Melbourne. Maybe, even ever.. with thanks to @themindfulhubau. Feel free to use my code “KENZIE” for 15% off your own virtual program (just view the “Shop” tab to explore). 🏻 If you have any more questions, feel free to pop them below! - 9 days ago

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Had the privilege of being on the Manifest Wellbeing Podcast with @leandromwb. We had a great time discussing high protein diets, non-linear dieting strategies such as Diet Re-feeds and Diet Breaks. I also was able to discuss some of my lab’s future research plans. #weightloss #physique #physiqueenhancement #food #nutrition #bodybuilding #sportsnutrition #USF #exercise #exercisescience #science #protein #USF #USFphysiquelab #bikinicompetitor #nutrition #femalefitness #physiqueathlete #protein #fitness #fitnesseducation #personaltraining #personaltrainer #personaltrainers #certifiedpersonaltrainer #personaltrainer #personaltrainers #IFBB #bikini #figure #fitspo #IIFYM #flexibledieting

Had the privilege of being on the Manifest Wellbeing Podcast with @leandromwb. We had a great time discussing high protein diets, non-linear dieting strategies such as Diet Re-feeds and Diet Breaks. I also was able to discuss some of my lab’s future research plans. #weightloss #physique #physiqueenhancement #food #nutrition #bodybuilding #sportsnutrition #USF #exercise #exercisescience #science #protein #USF #USFphysiquelab #bikinicompetitor #nutrition #femalefitness #physiqueathlete #protein #fitness #fitnesseducation #personaltraining #personaltrainer #personaltrainers #certifiedpersonaltrainer #personaltrainer #personaltrainers #IFBB #bikini #figure #fitspo #IIFYM #flexibledieting - 14 hours ago

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BYOB - Big Ya Own Booty

BYOB - Big Ya Own Booty - 9 days ago

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YOU DON'T FUCKING NEED TO DO KETO TO LOSE WEIGHT!!!!!!!!!!!⁣
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That's LITERALLY all I have to say today 😂⁣
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Come at me if ya feel the need 🤪⁣
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Happy Monday girls!⁣
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What's the craziest diet you've done to lose weight?!

YOU DON'T FUCKING NEED TO DO KETO TO LOSE WEIGHT!!!!!!!!!!!⁣ ⁣ That's LITERALLY all I have to say today ⁣ ⁣ Come at me if ya feel the need 🤪⁣ ⁣ Happy Monday girls!⁣ ⁣ What's the craziest diet you've done to lose weight?! - 7 hours ago

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If you’ve been thinking about joining my virtual bootcamps but a lack of funds has held you back, you’re going to want to keep reading!
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I believe that our health is one of the best investments we can make and if we don’t invest in our health now, we’ll be investing in medical bills later 😉.
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And while all of my memberships and packages are 🆂🆃🅴🅰🅻🆂, I get that sometimes you either don’t have the funds to invest or you’re just not sure it’s worth it. So I’ve come up with a membership to my Fit ‘N Fun club  that ANYONE can commit to RIGHT NOW!
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No waiting for pay day.
No saving up.
No “maybe next month.”
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For the next 48 hours, I’ll be offering a QUARTERLY MEMBERSHIP with FULL access to my virtual bootcamp for just $39!
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No you’re not hallucinating 😆
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ⓣⓗⓡⓔⓔ ⓜⓞⓝⓣⓗⓢ of full access to just what you need to learn to put your health and fitness FIRST! Swipe 👉🏼 to see what it all includes.
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No strings attached.
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But hey, because I love you and I want you to stop waiting, stop overthinking and DIVE IN, I’m giving you the first two weeks FREE...so your sign up today is $0!
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Yeah I know, I can’t believe it either 🤪
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But here’s the deal, I got into coaching to CHANGE 👏🏼 PEOPLE’S 👏🏼 LIVES👏🏼 and it breaks my 💔 when someone can’t start because it’s not in their budget!
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I’ve NEVER offered something like this before, so if you’re still reading this, you’ll want to snag your spot before the offer’s gone!
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Just send me a DM or drop your fave emoji below and I’ll reach out to talk to you about your goals and get you going!
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What have you got to lose??❤️
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Clock starts NOW! ⏱ ***Offer good for 🇺🇸🇬🇧🇨🇦 ONLY

If you’ve been thinking about joining my virtual bootcamps but a lack of funds has held you back, you’re going to want to keep reading! — I believe that our health is one of the best investments we can make and if we don’t invest in our health now, we’ll be investing in medical bills later . — And while all of my memberships and packages are 🆂🆃🅴🅻🆂, I get that sometimes you either don’t have the funds to invest or you’re just not sure it’s worth it. So I’ve come up with a membership to my Fit ‘N Fun club that ANYONE can commit to RIGHT NOW! — No waiting for pay day. No saving up. No “maybe next month.” — For the next 48 hours, I’ll be offering a QUARTERLY MEMBERSHIP with FULL access to my virtual bootcamp for just $39! — No you’re not hallucinating — ⓣⓗⓡⓔⓔ ⓜⓞⓝⓣⓗⓢ of full access to just what you need to learn to put your health and fitness FIRST! Swipe 🏼 to see what it all includes. — No strings attached. — But hey, because I love you and I want you to stop waiting, stop overthinking and DIVE IN, I’m giving you the first two weeks FREE...so your sign up today is $0! — Yeah I know, I can’t believe it either 🤪 — But here’s the deal, I got into coaching to CHANGE 🏼 PEOPLE’S 🏼 LIVES🏼 and it breaks my when someone can’t start because it’s not in their budget! — I’ve NEVER offered something like this before, so if you’re still reading this, you’ll want to snag your spot before the offer’s gone! — Just send me a DM or drop your fave emoji below and I’ll reach out to talk to you about your goals and get you going! — What have you got to lose??️ — Clock starts NOW! ⏱ ***Offer good for 🇨🇦 ONLY - 13 days ago

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FEMALE PHYSIQUES ONLY!.......
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We started our USF Physique Lab DIET BREAK Study this week. The catch —it is for females only and the females must be resistance trained. .
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We are one of the few labs that conducts research in already fit females desiring an even leaner physique.
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For those of you that are not familiar with what a DIET BREAK is, here is how it is applied.  If you diet week after week after week after week.............your body essentially starts to fight your efforts to lose fat and makes is very difficult to achieve fat loss success over time.
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Research (in obese males: PMID=28925405) has previously shown that if you take an occasional week off from dieting, your body becomes more efficient in losing body fat and maintaining metabolic rate.
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Will a DIET BREAK work in already fit females looking to improve their physiques? Our research team is looking to answer this question.  I will provide another post later this week that outlines the study methodology.
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@menno.henselmans and the International Scientific Research Foundation for Fitness and Nutriton is providing funding for this study. This is huge as these studies can be very expensive to conduct and we are very grateful for Menno’s support of furthering the science of female physique enhancement.
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Some of the thought/research leaders in this space are @grant_tinsley_phd and @jacksonpeos . Our lab is simply building upon their contributions to the scientific literature in this area.

FEMALE PHYSIQUES ONLY!....... . . We started our USF Physique Lab DIET BREAK Study this week. The catch —it is for females only and the females must be resistance trained. . . We are one of the few labs that conducts research in already fit females desiring an even leaner physique. . . For those of you that are not familiar with what a DIET BREAK is, here is how it is applied. If you diet week after week after week after week.............your body essentially starts to fight your efforts to lose fat and makes is very difficult to achieve fat loss success over time. . . Research (in obese males: PMID=28925405) has previously shown that if you take an occasional week off from dieting, your body becomes more efficient in losing body fat and maintaining metabolic rate. . . Will a DIET BREAK work in already fit females looking to improve their physiques? Our research team is looking to answer this question. I will provide another post later this week that outlines the study methodology. . . @menno.henselmans and the International Scientific Research Foundation for Fitness and Nutriton is providing funding for this study. This is huge as these studies can be very expensive to conduct and we are very grateful for Menno’s support of furthering the science of female physique enhancement. . . Some of the thought/research leaders in this space are @grant_tinsley_phd and @jacksonpeos . Our lab is simply building upon their contributions to the scientific literature in this area. - 6 days ago

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Es ist nicht deine Aufgabe von jedem gemocht zu werden. Deine Aufgabe ist es deine authentischste und beste Version von dir selbst zu sein ♡ Und wem diese Version nicht gefällt? Dem kannst du getrost sagen "vielen Dank - auf Wiedersehen" .
Hab keine Angst zu 100% du selbst zu sein 💛 Denn über kurz oder lang wirst du damit auch die richtigen Menschen in dein Leben ziehen, die genau zu dir passen. Die dich lieben, wie du bist. Und die dich bei deinen Träumen (so verrückt sie vielleicht auch sind) unterstützen 😉
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#balanceiskey #happy #sportlook #liftingladies #femalefitness #girlswholift #gesundesessen #healthy #fitspo #motivation #gesund
#persönlichkeitsentwicklung #training #fitnessblogger #fitgirl #healthy #motivation #fitundgesund #smile #beauty #fitnessmotivation #vegetarian #vegandeutschland #fitnesstipp #fitnessfashion #blogger_de

Es ist nicht deine Aufgabe von jedem gemocht zu werden. Deine Aufgabe ist es deine authentischste und beste Version von dir selbst zu sein ♡ Und wem diese Version nicht gefällt? Dem kannst du getrost sagen "vielen Dank - auf Wiedersehen" . Hab keine Angst zu 100% du selbst zu sein Denn über kurz oder lang wirst du damit auch die richtigen Menschen in dein Leben ziehen, die genau zu dir passen. Die dich lieben, wie du bist. Und die dich bei deinen Träumen (so verrückt sie vielleicht auch sind) unterstützen . . . . . #balanceiskey #happy #sportlook #liftingladies #femalefitness #girlswholift #gesundesessen #healthy #fitspo #motivation #gesund #persönlichkeitsentwicklung #training #fitnessblogger #fitgirl #healthy #motivation #fitundgesund #smile #beauty #fitnessmotivation #vegetarian #vegandeutschland #fitnesstipp #fitnessfashion #blogger_de - 7 days ago

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We weren’t put on this earth to be perfect or look perfect. We were put here to look after the planet, to look after each other and to look after ourselves. 👭👫👬
We don’t all look like each other, we have different opinions, we are all unique but we are all human beings. Lets respect that we are not the same, let’s respect the planet and let’s be a littler kinder. It’s our responsibility to make the world a better place 💕🌎

We weren’t put on this earth to be perfect or look perfect. We were put here to look after the planet, to look after each other and to look after ourselves. 👭👬 We don’t all look like each other, we have different opinions, we are all unique but we are all human beings. Lets respect that we are not the same, let’s respect the planet and let’s be a littler kinder. It’s our responsibility to make the world a better place 🌎 - 8 days ago

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My favourite saying, be kind to yourself. 
Thank you @fromp.toyou 💕✨

My favourite saying, be kind to yourself. Thank you @fromp.toyou - 9 days ago

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Win @royalwindsortri for the 7th time :) always great to race a race you can ride too!! Thankyou so much for all the amazing support, a truly royal event, especially the @teamdilloncoaching and amazing snapper @thatcameraman 😍🙏🇬🇧
📸 @thatcameraman

Win @royalwindsortri for the 7th time :) always great to race a race you can ride too!! Thankyou so much for all the amazing support, a truly royal event, especially the @teamdilloncoaching and amazing snapper @thatcameraman 📸 @thatcameraman - 9 days ago

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What a lovely afternoon with my beautiful friend @marnismith at @limewoodhotel 💕✨ (birthday is next week but let’s drag it out 💃🏼)

What a lovely afternoon with my beautiful friend @marnismith at @limewoodhotel (birthday is next week but let’s drag it out 🏼) - 6 days ago

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Honestly felt like I had a terrible workout...
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I have a horrible sunburn that I tried to push through with a barbell on my shoulders and felt like I couldn’t get my heart rate up no matter how hard I was pushing. I’m still getting used to being in a new gym. My energy was low from eating out a lot all weekend. I’ve been working out with my husband and trying to plan our workout around our goals and a hand injury of his which has led to the last couple of weeks being a little repetitive.
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Now I’m not trying to complain here. I know a lot of these frustrations are minuscule in the grand scheme of life. Not all workouts are great. What you see online makes it seem like people always have it together and are enjoying their workouts and their fitness comes easily but that’s not the truth. That’s not what’s real.
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Fitness is partly about the struggle. What would your win be without losses?
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Regardless of my workout, I was very happy to be working out in my new @cnc.apparel leggings that say “curves team” on them and sipping on my yummy @nutrexresearch BCAAs with my handsome husband. Head to the link in my bio to check both out for yourself.
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Have a good day and remember to put everything into perspective. Balance also means taking the bad with the good.
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#armystrong #curvesncombatboots #gainstrain #girlswholift #girlswhosquat #gainstrain #army #soldier #strongisthenewskinny #fitmilitarywomen #fitnessjourney2019 #legday #squatspo #liftingweights #legdayworkout #getlow #nutrexresearch #curvesncombatboots #curvesgirl #femalefitness #womenwhosquat #girlswhoworkout #swoleisthegoal

Honestly felt like I had a terrible workout... _ I have a horrible sunburn that I tried to push through with a barbell on my shoulders and felt like I couldn’t get my heart rate up no matter how hard I was pushing. I’m still getting used to being in a new gym. My energy was low from eating out a lot all weekend. I’ve been working out with my husband and trying to plan our workout around our goals and a hand injury of his which has led to the last couple of weeks being a little repetitive. _ Now I’m not trying to complain here. I know a lot of these frustrations are minuscule in the grand scheme of life. Not all workouts are great. What you see online makes it seem like people always have it together and are enjoying their workouts and their fitness comes easily but that’s not the truth. That’s not what’s real. _ Fitness is partly about the struggle. What would your win be without losses? _ Regardless of my workout, I was very happy to be working out in my new @cnc.apparel leggings that say “curves team” on them and sipping on my yummy @nutrexresearch BCAAs with my handsome husband. Head to the link in my bio to check both out for yourself. _ Have a good day and remember to put everything into perspective. Balance also means taking the bad with the good. - - - - - - - - - - - - - - - - - #armystrong #curvesncombatboots #gainstrain #girlswholift #girlswhosquat #gainstrain #army #soldier #strongisthenewskinny #fitmilitarywomen #fitnessjourney2019 #legday #squatspo #liftingweights #legdayworkout #getlow #nutrexresearch #curvesncombatboots #curvesgirl #femalefitness #womenwhosquat #girlswhoworkout #swoleisthegoal - 17 hours ago

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The correct answer to this question is.......
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C
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This data comes from my lab’s (USF Physique Lab at the University of South Florida) published study in which we gave aspiring female physique athletes high protein (2.5 g/kg/day) or low protein (0.9 g/kg/day) for 8 weeks
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Important notes: the high protein group increased their average daily protein intake by 66% (from 1.5 to 2.5 g/kg/day) and the low protein group decreased their average daily protein intake by 40% (from 1.5 to 0.9 g/kg/day)
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Other Notes: The females worked out in the Physique Lab 4 times per week (2 upper-body days and 2 lower-body days) and followed a progressive high-intensity interval training cardio program
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The walking encyclopedia of resistance training knowledge @bradschoenfeldphd was a co-author and collaborator for this study. We assessed body composition using A-mode ultrasound
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The 2nd post gives the title of the study (published in the International Journal of Sport Nutrition & Exercise Metabolism) and the body composition changes that we observed during the 8-weeks of training
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The 3rd post gives the individual subject data for changes in lean muscle mass. Notice that in the low protein group, one-third of the subjects actually lost muscle mass!
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Weaknesses: We did not account for total body water in the subjects.  At that time, my lab did not have the capacity to assess body water.  Therefore, it is possible that some of the ‘lean body mass’ gains could be due to the retention of some water
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Take Home Message: Higher protein intakes are needed to optimize lean body mass gains. I believe that the optimal amount of daily protein intake to maximize muscle mass is 1.6 to 1.8 g/kg/day.  This is 0.73 to 0.81 grams of protein per pound of body weight per day

The correct answer to this question is....... . . C . . This data comes from my lab’s (USF Physique Lab at the University of South Florida) published study in which we gave aspiring female physique athletes high protein (2.5 g/kg/day) or low protein (0.9 g/kg/day) for 8 weeks . . Important notes: the high protein group increased their average daily protein intake by 66% (from 1.5 to 2.5 g/kg/day) and the low protein group decreased their average daily protein intake by 40% (from 1.5 to 0.9 g/kg/day) . . Other Notes: The females worked out in the Physique Lab 4 times per week (2 upper-body days and 2 lower-body days) and followed a progressive high-intensity interval training cardio program . . The walking encyclopedia of resistance training knowledge @bradschoenfeldphd was a co-author and collaborator for this study. We assessed body composition using A-mode ultrasound . . The 2nd post gives the title of the study (published in the International Journal of Sport Nutrition & Exercise Metabolism) and the body composition changes that we observed during the 8-weeks of training . . The 3rd post gives the individual subject data for changes in lean muscle mass. Notice that in the low protein group, one-third of the subjects actually lost muscle mass! . . Weaknesses: We did not account for total body water in the subjects. At that time, my lab did not have the capacity to assess body water. Therefore, it is possible that some of the ‘lean body mass’ gains could be due to the retention of some water . . Take Home Message: Higher protein intakes are needed to optimize lean body mass gains. I believe that the optimal amount of daily protein intake to maximize muscle mass is 1.6 to 1.8 g/kg/day. This is 0.73 to 0.81 grams of protein per pound of body weight per day - 5 days ago

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COMPETITION TIME! Who doesn’t love a good race in the Swiss mountains!? 🏔 I can’t wait to race @challengedavos ! If you are up for the challenge I have 1 free entry to giveaway! Just comment below tagging 1 person you want to race with you at @challengedavos and 1 person who rides an @ride_bmc bike! Good luck and the name will be randomly drawn next week! 🦋
📸 @jamesmitchell5

COMPETITION TIME! Who doesn’t love a good race in the Swiss mountains!? 🏔 I can’t wait to race @challengedavos ! If you are up for the challenge I have 1 free entry to giveaway! Just comment below tagging 1 person you want to race with you at @challengedavos and 1 person who rides an @ride_bmc bike! Good luck and the name will be randomly drawn next week! 🦋 📸 @jamesmitchell5 - 11 days ago

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