#womenthatlift

220,770 posts

I train like a beast, so I can look like a Beauty ๐Ÿ˜‰๐Ÿ˜˜
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#crunchharrisburg #crunchgym #crunchtv #fitness #inspiration #motivation #saturdayvibes #womenlift #womenthatlift #fightme #thickthighsthinpatience #gymsharkwomen #gymshark #victoriassecret #instadaily #instagood #instagold #instaglow #instafit #instafitness #workhard #womanup #liftheavy #weightloss #weightlossjourney

I train like a beast, so I can look like a Beauty ๐Ÿ˜‰๐Ÿ˜˜ . . . . #crunchharrisburg #crunchgym #crunchtv #fitness #inspiration #motivation #saturdayvibes #womenlift #womenthatlift #fightme #thickthighsthinpatience #gymsharkwomen #gymshark #victoriassecret #instadaily #instagood #instagold #instaglow #instafit #instafitness #workhard #womanup #liftheavy #weightloss #weightlossjourney - 1 minute ago

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A snapshot of some of my hardworking ladies this week! These women and many more are turning up and giving it ๐Ÿ’ฏ...
@christina_g_x @katrina_jx @sophieharris93_ ๐Ÿ‘๐Ÿ‘๐Ÿ‘
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#strongwomen#girlpower#womenthatlift#femalepersonaltrainer#femalept#fitlife#gymlife#lookgoodfeelgood#yummymummy#dwfitnessfirstewell ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿคธโ€โ™€๏ธ๐Ÿ’ฏ๐Ÿ‘

A snapshot of some of my hardworking ladies this week! These women and many more are turning up and giving it ๐Ÿ’ฏ... @christina_g_x @katrina_jx @sophieharris93_ ๐Ÿ‘๐Ÿ‘๐Ÿ‘ . . . . . . #strongwomen #girlpower #womenthatlift #femalepersonaltrainer #femalept #fitlife #gymlife #lookgoodfeelgood #yummymummy #dwfitnessfirstewell ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿคธโ€โ™€๏ธ๐Ÿ’ฏ๐Ÿ‘ - 18 minutes ago

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Gender should not dictate how you work out.
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Your GOALS and EXPERIENCE should dictate how you work out.
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If a man and a woman with similar experience both want to build more muscle in their lower body, then their training and nutrition programs should look almost the same.
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But this isn't the kind of advice you'll typically find online. Because BS internet marketers are making a lot of money on social media by preying on many women's gym-related fears.
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They imply that lifting weights will make them look "bulky".
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They know that many women are afraid to push hard and act aggressively while working out.
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So they create crappy "booty-building" workouts that consist solely of mini-band walks, donkey kickbacks, and lateral leg raises.
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Soft and gentle exercises that never ask for a dumbbell that weighs more than 5 lb ๐Ÿคฆโ€โ™‚๏ธ.
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Now, those exercises aren't inherently bad exercises. But a workout where that's ALL you're doing? That's a bad workout that won't get you anywhere.
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Here's a MUCH better booty-building workout:
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Perform the mini-band walks and lateral leg raises to ACTIVATE all parts of the glutes.
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Then move on to ACTUAL booty-building exercises like hip thrusts, glute bridges, squats, lunges, and deadlifts. Pick 2 exercises, and perform 4 sets of 10-15 reps of each. You should be using HEAVY dumbbells and barbells. The last couple of reps of each set should require SERIOUS effort.
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You can finish the workout off with some high-rep donkey kickbacks to completely exhaust the glutes.
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As for nutrition - eat lots of protein, and make sure you're eating at a slight calorie surplus on days you lift weights. Other days, eat at maintenance.
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This is the kind of lower body workout and nutrition guidance I would give to ANYONE, regardless of gender, who wants to build muscle in their glutes, quads, and/or hamstrings.
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That'll be $1000 please.

Gender should not dictate how you work out. - Your GOALS and EXPERIENCE should dictate how you work out. - If a man and a woman with similar experience both want to build more muscle in their lower body, then their training and nutrition programs should look almost the same. - But this isn't the kind of advice you'll typically find online. Because BS internet marketers are making a lot of money on social media by preying on many women's gym-related fears. - They imply that lifting weights will make them look "bulky". - They know that many women are afraid to push hard and act aggressively while working out. - So they create crappy "booty-building" workouts that consist solely of mini-band walks, donkey kickbacks, and lateral leg raises. - Soft and gentle exercises that never ask for a dumbbell that weighs more than 5 lb ๐Ÿคฆโ€โ™‚๏ธ. - Now, those exercises aren't inherently bad exercises. But a workout where that's ALL you're doing? That's a bad workout that won't get you anywhere. - Here's a MUCH better booty-building workout: - Perform the mini-band walks and lateral leg raises to ACTIVATE all parts of the glutes. - Then move on to ACTUAL booty-building exercises like hip thrusts, glute bridges, squats, lunges, and deadlifts. Pick 2 exercises, and perform 4 sets of 10-15 reps of each. You should be using HEAVY dumbbells and barbells. The last couple of reps of each set should require SERIOUS effort. - You can finish the workout off with some high-rep donkey kickbacks to completely exhaust the glutes. - As for nutrition - eat lots of protein, and make sure you're eating at a slight calorie surplus on days you lift weights. Other days, eat at maintenance. - This is the kind of lower body workout and nutrition guidance I would give to ANYONE, regardless of gender, who wants to build muscle in their glutes, quads, and/or hamstrings. - That'll be $1000 please. - 23 minutes ago

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Load the bootay to build the bootay ๐Ÿ‘๐Ÿ‘๐Ÿ‘ Continuing with that posterior chain work because... well I have no friggin choice ๐Ÿคทโ€โ™€๏ธ๐Ÿ˜‚ Carrying an injury doesnโ€™t mean you canโ€™t do anything... you just have to work with what youโ€™ve got ๐Ÿ‘Œ๐Ÿ™Œ #illbeback #whatdontkillyoumakesyoustronger #bootybuilder๐Ÿ‘ #sundaysession #metime #womenthatlift #landminedeadlifts #stifflegdeadlifts #goodmornings

Load the bootay to build the bootay ๐Ÿ‘๐Ÿ‘๐Ÿ‘ Continuing with that posterior chain work because... well I have no friggin choice ๐Ÿคทโ€โ™€๏ธ๐Ÿ˜‚ Carrying an injury doesnโ€™t mean you canโ€™t do anything... you just have to work with what youโ€™ve got ๐Ÿ‘Œ๐Ÿ™Œ #illbeback #whatdontkillyoumakesyoustronger #bootybuilder ๐Ÿ‘ #sundaysession #metime #womenthatlift #landminedeadlifts #stifflegdeadlifts #goodmornings - 24 minutes ago

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On today's copy of @punchnewspapers our Managing Director @funmiaomo talks about the reason we chose to re-brand, leadership and the future for African Alliance Insurance. 
Get a copy of today's Punch to read the full interview! ๐Ÿ‘ 
#africanallianceplc #Lifeinsurance #FunmiOmo #management #womeninbiz #womenthatlift #womenempowerment #wealthbuilding #womenintech

On today's copy of @punchnewspapers our Managing Director @funmiaomo talks about the reason we chose to re-brand, leadership and the future for African Alliance Insurance. Get a copy of today's Punch to read the full interview! ๐Ÿ‘ #africanallianceplc #Lifeinsurance #FunmiOmo #management #womeninbiz #womenthatlift #womenempowerment #wealthbuilding #womenintech - 2 hours ago

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Youโ€™re one decision away from changing the course of your life for the better. 
Be courageous. 
Ft. Tracy King 
Decide. Commit. Succeed. 
#facesofphf #facesofinstagram #people #challenge #personaltrainer #priorityhealthfitness #narrewarren #happy #feelgood #fit #fitness #decide #commit #succeed #gym #lift #womenthatlift #strongwomen

Youโ€™re one decision away from changing the course of your life for the better. Be courageous. Ft. Tracy King Decide. Commit. Succeed. #facesofphf #facesofinstagram #people #challenge #personaltrainer #priorityhealthfitness #narrewarren #happy #feelgood #fit #fitness #decide #commit #succeed #gym #lift #womenthatlift #strongwomen - 2 hours ago

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Sunday.. starting the day training back @_leigh_14  and I.
No better way to start the day, we will be productive today ๐Ÿ’ช๐Ÿฝ๐Ÿ”ฅ #back #backworkout #pullups #seatedrow #dumbellrows #trainhard #fitness #fitnessmotivation #gains #womenthatlift #momsthatlift #girlsthatlift #gymlife #gym #bodybuilding #dedication #ukfitfam #fitfam #instafitfam #ukfitfam #strength #backday #jdgyms

Sunday.. starting the day training back @_leigh_14 and I. No better way to start the day, we will be productive today ๐Ÿ’ช๐Ÿฝ๐Ÿ”ฅ #back #backworkout #pullups #seatedrow #dumbellrows #trainhard #fitness #fitnessmotivation #gains #womenthatlift #momsthatlift #girlsthatlift #gymlife #gym #bodybuilding #dedication #ukfitfam #fitfam #instafitfam #ukfitfam #strength #backday #jdgyms - 3 hours ago

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It's getting done but I still have a bad case of the "I don't wanna's" ๐Ÿ˜›๐Ÿ™Œ๐Ÿป๐Ÿคฃ๐Ÿคฃ Get out there and get yours. Even if you "don't wanna". ๐Ÿคช๐Ÿค˜๐Ÿป๐Ÿ’ฅ #gaugegirltraining 
#hardworkpaysoff
#putinthework
#beforeandafter
#mesomorph
#fitness 
#fitnessjourney 
#fitmominprogress 
#nevergiveup
#fitover40
#chooseyourhard 
#cardio 
#cardioworkout 
#strongisbeautiful 
#getstronger  #goworkoutnow 
#thyroidcancersurvivor #strokesurvivor 
#gymlover
#ladieswholift 
#muscle 
#womenthatlift 
#liftweights 
#fitfam
#squats
#shutupandworkout 
#strongnotskinny
#exercise
#getfit

It's getting done but I still have a bad case of the "I don't wanna's" ๐Ÿ˜›๐Ÿ™Œ๐Ÿป๐Ÿคฃ๐Ÿคฃ Get out there and get yours. Even if you "don't wanna". ๐Ÿคช๐Ÿค˜๐Ÿป๐Ÿ’ฅ #gaugegirltraining #hardworkpaysoff #putinthework #beforeandafter #mesomorph #fitness #fitnessjourney #fitmominprogress #nevergiveup #fitover40 #chooseyourhard #cardio #cardioworkout #strongisbeautiful #getstronger #goworkoutnow #thyroidcancersurvivor #strokesurvivor #gymlover #ladieswholift #muscle #womenthatlift #liftweights #fitfam #squats #shutupandworkout #strongnotskinny #exercise #getfit - 4 hours ago

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โ€ขYou do not need external validation
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โ€ขOther peopleโ€™s belief in you, is not a prerequisite of success. .
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โ€ขYou exist and are worthy even if no one apart from you acknowledges that worth.
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โ€ขYou are NOT what other people say you are.
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Internalise your worth or it will only ever be fleeting, like a flickering light. .
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Itโ€™s time to shine ๐Ÿ’ก .
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โœจTickets for my next workshop are linked in bio or on my website www.iamkatymoran.comโœจ
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#personaltrainer #lifecoach #mindset #impostersyndrome #nevergiveup #bjjwomen #womenthatlift #workharder #selfworth #selflove #selfappreciation #innerself #bodypositivemovement

โ€ขYou do not need external validation . . โ€ขOther peopleโ€™s belief in you, is not a prerequisite of success. . . โ€ขYou exist and are worthy even if no one apart from you acknowledges that worth. . . โ€ขYou are NOT what other people say you are. . . Internalise your worth or it will only ever be fleeting, like a flickering light. . . Itโ€™s time to shine ๐Ÿ’ก . . โœจTickets for my next workshop are linked in bio or on my website www.iamkatymoran.comโœจ . . #personaltrainer #lifecoach #mindset #impostersyndrome #nevergiveup #bjjwomen #womenthatlift #workharder #selfworth #selflove #selfappreciation #innerself #bodypositivemovement - 4 hours ago

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Good morning beautiful ladies and handsome gentlemen!! ๐ŸŒž ๐ŸŒž

It's Sunday and my brain and body woke me up at 0315 so here I am. Today I'll take it easy... just abs and cardio.

Get out there and get yours today!!๐Ÿคช๐Ÿค˜๐Ÿป For those that are shredding. If memory serves... tomorrow is the start of phase 3. It's gonna get rough and bumpy ladies and gents so be smart and use today to prep and get your mindset straight for the week. Take it day by day. Also make sure you are stocked up on your free foods. You're going to need them. You've got this!!๐Ÿ™Œ๐Ÿป๐Ÿ’ฅ Prepare to slay...only 14 days til  this challenge ends and it's anybody's to take so keep going!!๐Ÿ˜›๐Ÿค˜๐Ÿป๐Ÿ˜›๐Ÿ‘๐Ÿป๐Ÿ‘๐Ÿป Have a gorgeous Sunday! ๐Ÿ˜˜๐Ÿ’ช๐Ÿป #gaugegirltraining 
#hardworkpaysoff
#putinthework
#beforeandafter
#mesomorph
#fitness 
#fitnessjourney 
#fitmominprogress 
#nevergiveup
#fitover40
#chooseyourhard 
#cardio 
#cardioworkout 
#strongisbeautiful 
#getstronger  #goworkoutnow 
#thyroidcancersurvivor #strokesurvivor 
#gymlover
#ladieswholift 
#muscle 
#womenthatlift 
#liftweights 
#fitfam
#squats
#shutupandworkout 
#strongnotskinny
#exercise
#getfit

Good morning beautiful ladies and handsome gentlemen!! ๐ŸŒž ๐ŸŒž It's Sunday and my brain and body woke me up at 0315 so here I am. Today I'll take it easy... just abs and cardio. Get out there and get yours today!!๐Ÿคช๐Ÿค˜๐Ÿป For those that are shredding. If memory serves... tomorrow is the start of phase 3. It's gonna get rough and bumpy ladies and gents so be smart and use today to prep and get your mindset straight for the week. Take it day by day. Also make sure you are stocked up on your free foods. You're going to need them. You've got this!!๐Ÿ™Œ๐Ÿป๐Ÿ’ฅ Prepare to slay...only 14 days til this challenge ends and it's anybody's to take so keep going!!๐Ÿ˜›๐Ÿค˜๐Ÿป๐Ÿ˜›๐Ÿ‘๐Ÿป๐Ÿ‘๐Ÿป Have a gorgeous Sunday! ๐Ÿ˜˜๐Ÿ’ช๐Ÿป #gaugegirltraining #hardworkpaysoff #putinthework #beforeandafter #mesomorph #fitness #fitnessjourney #fitmominprogress #nevergiveup #fitover40 #chooseyourhard #cardio #cardioworkout #strongisbeautiful #getstronger #goworkoutnow #thyroidcancersurvivor #strokesurvivor #gymlover #ladieswholift #muscle #womenthatlift #liftweights #fitfam #squats #shutupandworkout #strongnotskinny #exercise #getfit - 5 hours ago

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๐Ÿ‘ฏโ€โ™€๏ธ @lindashady__

๐Ÿ‘ฏโ€โ™€๏ธ @lindashady__ - 5 hours ago

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๐Ÿ’ซ Great afternoon of training and meet up yesterday in an amazing gym ๐Ÿ’•๐Ÿ’ช๐Ÿฝwith amazing people! Have a new gym buddy too who is just as petite as me ๐Ÿ™Œ๐Ÿ˜Thanks @pureelitecomp @janine_marie_j9 for organising ๐Ÿ™๐Ÿป Xxxxx #pureelitecompetitor #pureelitepro #coachcharliesangels #ultraflexgymyork #strengthtraining #womenthatlift #gymmotivation #gymbuddy #gymlife #posing #legday

๐Ÿ’ซ Great afternoon of training and meet up yesterday in an amazing gym ๐Ÿ’•๐Ÿ’ช๐Ÿฝwith amazing people! Have a new gym buddy too who is just as petite as me ๐Ÿ™Œ๐Ÿ˜Thanks @pureelitecomp @janine_marie_j9 for organising ๐Ÿ™๐Ÿป Xxxxx #pureelitecompetitor #pureelitepro #coachcharliesangels #ultraflexgymyork #strengthtraining #womenthatlift #gymmotivation #gymbuddy #gymlife #posing #legday - 6 hours ago

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My latest blog (link in bio). It has been a good week. Health, fitness and retirement plans are spot on. 
#over50blogger #over60blogger #over50fitness #fitover50 #fitover60 #openheartsurgery #strongwoman #BeAgeProud #BeBoldClaimOld #ageisbeautyandknowledge #fitover60 #skinnyfat #strength #fatlossjourney #transformation #bodyfatpercentage #strongwoman #womenthatlift

My latest blog (link in bio). It has been a good week. Health, fitness and retirement plans are spot on. #over50blogger #over60blogger #over50fitness #fitover50 #fitover60 #openheartsurgery #strongwoman #BeAgeProud #BeBoldClaimOld #ageisbeautyandknowledge #fitover60 #skinnyfat #strength #fatlossjourney #transformation #bodyfatpercentage #strongwoman #womenthatlift - 7 hours ago

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Yesterday's Leg Day Pump. I'm trying to  build up my inner quads. I feel like I've lost some mass from the "healthier" diet and the fact that I  unable to do traditional squats. I miss squatting SO much. Nothing builds lower body strength and mass like squats but here I am. Ignore the cheesy smile. I was tired and sleepy. Hahaha!

#earnednotgiven #shehulk #motivation #latinaswholift #liftheavy #powerbuilding #bodybuilding #powerlifting #thickthighs #quadzilla #diabeticlifter #strong #womanwarrior #womenthatlift #chicksthatlift #strong #survival #healthylifestyle #diabetic #wonderwoman #crossfit #dallasfitness #dallascrossfit #thickthighmami #thickthighssavelives #thickthighsquad #ladylifters #cheesy #diabeetus

Yesterday's Leg Day Pump. I'm trying to build up my inner quads. I feel like I've lost some mass from the "healthier" diet and the fact that I unable to do traditional squats. I miss squatting SO much. Nothing builds lower body strength and mass like squats but here I am. Ignore the cheesy smile. I was tired and sleepy. Hahaha! #earnednotgiven #shehulk #motivation #latinaswholift #liftheavy #powerbuilding #bodybuilding #powerlifting #thickthighs #quadzilla #diabeticlifter #strong #womanwarrior #womenthatlift #chicksthatlift #strong #survival #healthylifestyle #diabetic #wonderwoman #crossfit #dallasfitness #dallascrossfit #thickthighmami #thickthighssavelives #thickthighsquad #ladylifters #cheesy #diabeetus - 9 hours ago

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Happy Saturday fam ๐Ÿ˜
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Wasnโ€™t havin a good lift and then I looked at my PBโ€™s from December 2018 so I knew what Iโ€™d be shootin for today, which was basically a sucker punch to the boob. This bish is weeeaakkkkk! ๐Ÿ™ˆ๐Ÿคฃ
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๐Ÿ”… Sumo DL come in at a solid 2 x 174lbs which is a hot 71lbs down from my 245lb 1RM PB.
๐Ÿ”… High BB Back Squat was 3 x 125 lbs, or 80lbs low from my 205lb 1RM PB.
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Ankle/Foot is still bothersome but even with it actin up, I gots work to do ๐Ÿ˜ˆ Iโ€™m excited cuz this is the type of stuff that hits all the right vibes :: lifting heavy, getting stronger, improving on every level, and surpassing my bests! ๐Ÿ‘ฃ

Happy Saturday fam ๐Ÿ˜ . Wasnโ€™t havin a good lift and then I looked at my PBโ€™s from December 2018 so I knew what Iโ€™d be shootin for today, which was basically a sucker punch to the boob. This bish is weeeaakkkkk! ๐Ÿ™ˆ๐Ÿคฃ . ๐Ÿ”… Sumo DL come in at a solid 2 x 174lbs which is a hot 71lbs down from my 245lb 1RM PB. ๐Ÿ”… High BB Back Squat was 3 x 125 lbs, or 80lbs low from my 205lb 1RM PB. . Ankle/Foot is still bothersome but even with it actin up, I gots work to do ๐Ÿ˜ˆ Iโ€™m excited cuz this is the type of stuff that hits all the right vibes :: lifting heavy, getting stronger, improving on every level, and surpassing my bests! ๐Ÿ‘ฃ - 11 hours ago

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When all the cheat meals were worth it... I had abs 2 weeks ago . ๐Ÿ˜ฉ 
PS: Summer is just getting started ... 05โ€™ Dee

#results #motivationalquotes #girlswhopowerlift #gymmotivation #transformation #fitfam #fitness #ballislife #melanin #weightlifting #next #powerliftingwomen #vegan #womenempowerment #heaven #teacher #womenthatlift #melaninpoppin #goldsgym #strongwomen #losangeles #la #cali #afrogirlfitness #next90 #summer #poolparty

When all the cheat meals were worth it... I had abs 2 weeks ago . ๐Ÿ˜ฉ PS: Summer is just getting started ... 05โ€™ Dee #results #motivationalquotes #girlswhopowerlift #gymmotivation #transformation #fitfam #fitness #ballislife #melanin #weightlifting #next #powerliftingwomen #vegan #womenempowerment #heaven #teacher #womenthatlift #melaninpoppin #goldsgym #strongwomen #losangeles #la #cali #afrogirlfitness #next90 #summer #poolparty - 11 hours ago

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"Pride goes before destruction, a haughty spirit before a fall." ๐Ÿ“– Proverbs 16:18 NIV
๐Ÿ’ฌSpeaking of pride I think I'm starting to be a bit too prideful about how awesome this pose is! But I am making progress and feeling great after hitting 177lbs for 12 reps on stright leg deadlifts today! ๐Ÿ’ญBeing too prideful vs taking pride in yourself. Having the thoughs that you are capable of doing all can be good and bad. It can be great when building motivation to hit a new personal record. Pride and belief in ones abilities is ESSENTIAL in having motivation and determination to hit those hard sets! However, on the other hand, I feel like pride can become a problem if you begin to compare your abilities to others and may even try to lift more than usual and end up hurting yourself just due to the fact that you're too prideful. Or maybe you can lift more than others and kinda laugh at the noob barely lifting their own body weight and they overhear and lose motivation and self esteem in the gym. Be mindful of yourself and others. Don't let pride bring you down or even others down and let's try to lift each other up! โญHAMSTRINGS AND GLUTES WORKOUTโญ
1๏ธโƒฃ Warm up 5 to 10 mins on Elliptical 
2๏ธโƒฃ Preform 10-20 reps of donkey kicks, hip extensions, and goodmornings with resistance bands for 2 - 3 sets; RPE 4; Rest as needed
3๏ธโƒฃ Straight leg DL; 10-12 reps; RPE 8; 4 sets; Rest 3mins
4๏ธโƒฃ๐Ÿ…ฐ๏ธ Lying leg curls; 10 reps; RPE 6; 3 sets; superset with 4B
4๏ธโƒฃ๐Ÿ…ฑ๏ธ Wide Walking Lunges (step more lateral); 20 reps; RPE 6; 3 sets; Rest after 4A/4B both done for 1.5mins
5๏ธโƒฃ Split lunge with DB; 10 reps each leg; RPE 7; 3 Sets; Rest 1 min
6๏ธโƒฃ๐Ÿ…ฐ๏ธ Cable Hip Extensions hips stright; 10 reps each leg; RPE 6; 3 sets
6๏ธโƒฃ๐Ÿ…ฑ๏ธ Donkey kicks; 10 reps each leg; RPE 6; 3 sets; Rest after both 6A/6B are complete for 1 min

Try it out and let me know if you enjoyed the workout by leaving a comment below! ๐Ÿ’ช

"Pride goes before destruction, a haughty spirit before a fall." ๐Ÿ“– Proverbs 16:18 NIV ๐Ÿ’ฌSpeaking of pride I think I'm starting to be a bit too prideful about how awesome this pose is! But I am making progress and feeling great after hitting 177lbs for 12 reps on stright leg deadlifts today! ๐Ÿ’ญBeing too prideful vs taking pride in yourself. Having the thoughs that you are capable of doing all can be good and bad. It can be great when building motivation to hit a new personal record. Pride and belief in ones abilities is ESSENTIAL in having motivation and determination to hit those hard sets! However, on the other hand, I feel like pride can become a problem if you begin to compare your abilities to others and may even try to lift more than usual and end up hurting yourself just due to the fact that you're too prideful. Or maybe you can lift more than others and kinda laugh at the noob barely lifting their own body weight and they overhear and lose motivation and self esteem in the gym. Be mindful of yourself and others. Don't let pride bring you down or even others down and let's try to lift each other up! โญHAMSTRINGS AND GLUTES WORKOUTโญ 1๏ธโƒฃ Warm up 5 to 10 mins on Elliptical 2๏ธโƒฃ Preform 10-20 reps of donkey kicks, hip extensions, and goodmornings with resistance bands for 2 - 3 sets; RPE 4; Rest as needed 3๏ธโƒฃ Straight leg DL; 10-12 reps; RPE 8; 4 sets; Rest 3mins 4๏ธโƒฃ๐Ÿ…ฐ๏ธ Lying leg curls; 10 reps; RPE 6; 3 sets; superset with 4B 4๏ธโƒฃ๐Ÿ…ฑ๏ธ Wide Walking Lunges (step more lateral); 20 reps; RPE 6; 3 sets; Rest after 4A/4B both done for 1.5mins 5๏ธโƒฃ Split lunge with DB; 10 reps each leg; RPE 7; 3 Sets; Rest 1 min 6๏ธโƒฃ๐Ÿ…ฐ๏ธ Cable Hip Extensions hips stright; 10 reps each leg; RPE 6; 3 sets 6๏ธโƒฃ๐Ÿ…ฑ๏ธ Donkey kicks; 10 reps each leg; RPE 6; 3 sets; Rest after both 6A/6B are complete for 1 min Try it out and let me know if you enjoyed the workout by leaving a comment below! ๐Ÿ’ช - 11 hours ago

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Such a beautiful morning; 5.2km walk #fuckucancer #dowhatyoulove #breastcancer #bcfaustralia #dnb #bbg #runner #hitt  #marathon #ultrarunner #ultra #dowhatyoulove #fitness #instafit #strongwoman #sydneyinstarunners #haileysPT #spartachicks #jfdi #goaldigger #runningcouple #fitfam #sydneyinstarunners #strongnotskinny #fitnotskinny #womenthatlift #womenwithmuscles #sydney #12wbt

Such a beautiful morning; 5.2km walk #fuckucancer #dowhatyoulove #breastcancer #bcfaustralia #dnb #bbg #runner #hitt #marathon #ultrarunner #ultra #dowhatyoulove #fitness #instafit #strongwoman #sydneyinstarunners #haileysPT #spartachicks #jfdi #goaldigger #runningcouple #fitfam #sydneyinstarunners #strongnotskinny #fitnotskinny #womenthatlift #womenwithmuscles #sydney #12wbt - 11 hours ago

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Proud of my client @saturdaynikki for breaking her chin-up record - 7 reps. I'm fortunate enough to be in a position where I can be a bit selective with my clientele. I don't care if someone is a complete beginner or not. But they must have the desire to improve. Nikki is the epitome of that type of client! #coachrishi #thelabbkk

Proud of my client @saturdaynikki for breaking her chin-up record - 7 reps. I'm fortunate enough to be in a position where I can be a bit selective with my clientele. I don't care if someone is a complete beginner or not. But they must have the desire to improve. Nikki is the epitome of that type of client! #coachrishi #thelabbkk - 12 hours ago

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Eating healthy isnโ€™t hard - it just takes a little work!  #Redcon1 #redcon1tieroperator #redcon1operator #grunt #eaa #fitness #womenthatlift #redcon1totalwar #fitnessmotivation #higheststateofreadyness #weightloss

Eating healthy isnโ€™t hard - it just takes a little work! #Redcon1 #redcon1tieroperator #redcon1operator #grunt #eaa #fitness #womenthatlift #redcon1totalwar #fitnessmotivation #higheststateofreadyness #weightloss - 12 hours ago

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