#compprep

Few weeks into prep now and the abs are starting to come back out, just under 14 weeks till @nabbawffchristchurch 💪#nabbawbff . . . . . . . . . . . . . #gymaddict #fitnessmotivation #personaltrainer #bodybuilding #abs #sportsmodel #chickswholift #strongwomen #fitnessjourney #nzfitness #nzfitfam #lovetolift #compprep #fitnessmodel


0💬Normal

Hot pants and high heels with @nadia__tee @alphaethos


7💬Normal

I'm shaky, I'm wobbly, but I'm practising!! And I'm slowly improving 8 weeks to get my shit together 🤣 Thanks to @ellenenchanted1 I couldn't do this without her haha ❤️👏 . . . #imlearning #thankgodforellen #practicepracticepractice #poseposepose #beginner #firsttimer #bikinimumma #shakesandwobbles #posingwithellen #mondaymotivation #gymbuddies #compprep #fitmum #perthfit #icnwa #impalafitness


1💬Normal

@finaflex Stinul8 in the NEW Tigers Blood flavour 🤤🤤 the only thing that can get me through those tough leg days from hell . Wearing the NEW @purposefitnesswear A Frame hats which got the big ✅ from me! Being someone that doesn’t really wear hats I was so impressed with how comfortable and breathable it was throughout my session, this is a strong MUST HAVE for me now and I need in every colour 😍 . DC: GRAY10


1💬Normal

Okay guys, today is check in day 🎉🎉🎉 ⠀ So this is ONE WEEK difference. My waist measurement dropped by 5 cm, and I dropped 2.5 kilograms on the scales 😱 ⠀ You know why? ⠀ Because some weeks are just really great, just like some weeks are really bad. Any number of things can lead to a bad week (for me I had problems with ovarian cysts that caused severe water retention). ⠀ It’s okay to have a crap week, it doesn’t mean you are failing, just like a great week doesn’t guarantee long term results. ⠀ Consistency is key, and I cannot stress this enough! Health and wellness is a lifetime investment 💞


9💬Normal

My favourite day 🙌🙌 #legday #wbff_australia Coach/ @iamjaxontippet


14💬Normal

Motivation Monday !💛 . . 👉I put these awesome quotes on my wall last week.. how is that for motivation and simulation towards my goal, am I right ? . I have a visionbord , these quotes and a whiteboard hanging around the house to keep me reminded of my goals..💛 . Does it help? Hell yes!👐 And I can so recommend it..! And ofcourse you will fall from time to time, but do whatever you need to do to get you closer to your goals.. And if that means you need to put post-its thru out the house, lock on your fridge or whatever it is do it!!💪 . Good luck. Hit that goal!💪 . Modern Hippie,.. 🌟Motivational and Healthy Living Coach!🌟 . #modernhippie #motherhippie #fitmum #fitgirl #fitnessmotivation #gym #fitnessgirl #fitnessmodel #bodybuilding #healthy #gymlife #fitlife #girlswholift #training #fitspo #fitnessaddict #instafit #healthylifestyle #fitnesslife #gymmotivation #fitgirls #sharingfittips #vegan #bikinicomp #compprep #icn #loveforanimals #healthvswealth #bikinicompetitor #💛


0💬Normal

Paused Bench 350lbs for 2 sets of 2 (1st set shown) Making the best of training at camp. Still gotta get that work in 👊 #camplife @team.bigcat.10 #powerlifter #powerlifting #compprep #bench #whateverittakes #neversatisfied #roadto200KG #uspa #cpl #cpf #wilpower #follow @bigcat.10 @supplementkingterrace


2💬Normal

3 x 1 at 87.5kg (193lbs) which is my comp max so far. Thanks @theemhall for the help👍🙂 3.5 weeks out from #prorawxii Coached by @dan_ruccis_gym


2💬Normal

8 WEEKS HARD CUT 🔪🔪🔪 Back to lean bulking 🙏🏻💪🏻 @teamfredlanglais_nutrition_ll @teamwildofficial #teamfredlanglais #teamwild #wemakewinners #themagicians Que tu sois en Belgique ou à l’étranger, novice ou confirmé, en mode prépa ou pas, tout est possible ! (H/F) MP pour info 📥 #teamfredlanglais nutrition 425/1 chaussée Paul Houtart 7110 Houdeng-Aimeries #teamfredlanglais #teamwild #eatclean #trainhard #fit #fitbe #fitgame #fitbelgian #fitbelgium #fitfrenchies #fitfrench #fitdutchies #instafit #fitfam #basicfit #basicfitbe #basicfitbelgium #basicfitfr #worldgymmorlanwelz #jimsfitness #prep #compprep #regime #lalouviere #bolerodrinks #jeremybuendia #cuttingseason


0💬Normal

*insert caption about how I’m struggling with life followed by something about depression and anxiety followed by an endorsed supplement discount code* - What has this world come to? - Don’t get me wrong I am alll about mental health awareness, and I’m glad it’s becoming increasingly more accepted to speak up about it. However I do have one problem... - In the fitness community especially, why do you feel the need to have such an important message to be backed up by an endorsed profit? - Sex sells. Mental health sells. Supplements/active wear and all that sell too. “Influencers” make money and so do big companies. Combine all three at once; a butt selfie, holding a Women’s Best shaker and a long caption about how hard your life is. - That’s just wrong to me. If you’re gonna speak about an important topic like that on social media, keep your sponsorships (which aren’t even relevant to the topic), out of the picture. Stop fishing for engagement. Stop discrediting those who ARE actually struggling. Be humble. - PS stop diagnosing yourself with a mental health illness. We all go through rough patches in our lives, that doesn’t mean you have depression.


3💬Normal

Never forget where you came from ! With all that's going on i wanted to step back and Appericate the girl on the left who became the women on the right! I also wanted to give you abit of back ground knowledge on myself. I started my fitness journey about 7 years ago, it took me about a year and half to drop from 75kgs to 54kgs and having been roughly consistently stayed at 60kgs for the past few years. I jump upto 65kgs when i went from a high physically demanding job to a desk job and of course being in a relationship. I am now comp prepping for icn in September and wanted to tell you why? This year for me is all about buliding confident and loving who i am and i thought it was time to take my fitness to the next level ! I also wanted to show people you can achieve anything you put your mind too! I wanted to show my self that i can and i will do this! So here i am putting all these reason into action! #weightlossstory #weightlossgoals #weightlossinspiration #weightloss #confident #confidentwoman #building #musclegirls #fitnessjunkie #fitnessmodel #fitnessfun #fitnesslifestyle #fitnessgoals #inc #compprep #bodybuliding #recreatefitnesshumans #recreatefitness


0💬Normal

Never forget where you came from ! With all that's going on i wanted to step back and Appericate the girl on the left who became the women on the right! I also wanted to give you abit of back ground knowledge on myself. I started my fitness journey about 7 years ago, it took me about a year and half to drop from 75kgs to 54kgs and having been roughly consistently stayed at 60kgs for the past few years. I jump upto 65kgs when i went from a high physically demanding job to a desk job and of course being in a relationship. I am now comp prepping for icn in September and wanted to tell you why? This year for me is all about buliding confident and loving who i am and i thought it was time to take my fitness to the next level ! I also wanted to show people you can achieve anything you put your mind too! I wanted to show my self that i can and i will do this! So here i am putting all these reason into action! #weightlossstory #weightlossgoals #weightlossinspiration #weightloss #confident #confidentwoman #building #musclegirls #fitnessjunkie #fitnessmodel #fitnessfun #fitnesslifestyle #fitnessgoals #inc #compprep #bodybuliding #recreatefitnesshumans #recreatefitness


0💬Normal

Head down to your nearest @dischem_pharmacies and get yourself the new @npl_international BCAA Amino Pro from Series Black. This product is a pinnacle for accelerated muscle performance, repair and recovery. It contains a combination BCAAs and EAAs essential amino acids with hydrolysed Whey peptides. It facilities muscle protein synthesis i.e. Process that allows muscles to build and grow faster. Mix 3 headed scoops with 200ml of cold water and drink before and after training. For all your other supplement needs and training tips: follow @npl_international and @npl_prolifestyle #npl #qualitydriven #nplinternational #nplprolifestyle #teamnpl #nutritionalperformancelabs #ambassador #nplambassador #yellowarmy #gym #compprep #bodybuilding #fitnessmodel #musclemodel #classicphysique #fitspo #fitspiration #instafit #fitfam #ifbbsa #ifbb #ifbbpro #fitnesslife #fitnesslifestyle


0💬Normal

Plant based food is only boring if you are 😜


1💬Normal

Pointy end of prep...still eating out when social events arise just at that point now where I am needing to make adjustments to menus. Lean cut of steak (with a visible strip of fat that can be trimmed off rather than rippled throughout) with weight specified and being the annoying person asking for “none of the regular sides please, just the seasonal vegetables but with nothing added to them” 🤦🏻‍♀️🤣. Two points I want to cross off: 1: I have heard people refer to not eating out during prep being a “non negotiable”. I don’t believe this is at all necessary and in the long-term can actually be incredibly detrimental to your goals. From a psychology standpoint, eating is an inherently social experience and part of the reason that so many competitors isolate themselves during their preps is due to discomfort at being around social events involving food. Not only can this be tied to deeper psychological issues, but allowing your social self to completely withdraw during a prep (as far too many do) and completely dropping social eating from your lifestyle is more likely to set you up for the mental health difficulties or “post comp blues” that many competitors suffer and set you up for disordered eating habits on both sides of the spectrum once the competition preparation period is over. There are a tonne of really interesting exercise and nutrition psychology studies that have been done to support this process. It is completely possible to continue to eat out in moderation during a comp prep- yes, you may need to make adjustments to things (as I have done here) but it can be done and (dare I say) is probably ideal in the long-term. 2: If you aren’t currently dieting for a short term goal (ie comp prep) feel free to LOOSEN THE F*CK UP when eating out for a special event/social occasion. I see so many coaches harping on about how their GEN POP. clients should be doing things such as “asking for no oil to be used”, “pretend you have a gluten/dairy allergy”. For general population, so unnecessary and a great way to create a negative relationship with food. If you are mostly sticking to healthy choices, that extra teaspoon of oil will make no difference.


3💬Normal

Heavy lifts done! 110 snatch 142kg CJ 4 days to go 💪. First comp of the year! Let's do this 👊 @shirespeedandstrength @hrdkawstrength @pbphysio @johnnovakboomerangeffect #weightlifting #snatch #cleanandjerk #ausopen #compprep #limitless


12💬Normal

Need to be a little bit more focused. I need to go back and finish my arm work out. Whoops 🤭 My bench isn't going to get better if I don't do the work 💪 #compprep #powerlifting #benchisabitch . . . . . @prilaga #instafitness #cleaneating #instabodybuilding #instafit #crossbar #flex #muscleandhealth #muscles #muscle #gym #squat #excercise #barbell #gymlife #bodybuildingmotivation #isagenix


0💬Normal

Two weeks til first competition of the season! Can't wait! Reposted from @dancensations_dance_center Had a great Tech Rehearsal last night 💙 Now it’s Pep Rally Day 💙🎉💙🎉 #compprep #dance #techrehearsal #peprally #ddcfamily - #regrann


0💬Normal

Today I was asked to post more workout content. Which I'm so happy to do and I love when y'all TELL ME what you wanna see😍👌 But the main reason I don't post it often is because 1- my camera quality is trash 2- I literally do the same shit all the time. I stick to the basics. I stick to shit I KNOW works best for me!! If it ain't broke why fix it?💪 - - Anywho here's two of my fave delt exercises. For delts I typically stick to cabl s and DB only. Machines just don't twittle ma twat when it comes to delt training😂 that's just ME. Do what works best for YOU! What allows you to feel that mind to muscle connection and gives us a good ol' pump 🤘💪 - - #delts #deltworkout #deltworkoutvideo #trainingvideo #workoutvideo #workoutoftheday #igvideo


10💬Normal

| The most challenging part of competition prep in my opinion | 🤔 what do you think is the most challenging part? Is it the diet or the lifestyle? I'm lucky I love a bit of a challenge! 😈 ------------------------------------------------------------------ @vpa_australia @inba_australia ------------------------------------------------------------------ #bodybuilding #passion #sport #nutrition #supplements #vpa #athlete #figurepro #figurecompetitor #physique #shredded #compprep #lifestyle #fitlife #fitnessmotivation #gym #training #goals #grateful #motivation #willpower #healthylifestyle #natural #inbapnba #ilovewhatido ❤️


2💬Normal

Out here playing with these comp weights! • • • • • • • • • • • • • • • • • • • • • • • • • • • #strongmommy #strongmancomp #healthysoul #peace #idahome #pnw #stayhealthy #bodybycarson #bootybycarson #11weeksout #compprep #boiseidaho #boise #momstrong #weliketoeat #slinginweight #berserker


3💬Normal

Any meal, anywhere, anytime...Wait?!? #MyMuscleChef


1💬Normal

It’s the week of show! Bringing it in now, all the hard work has been done just cruising through to Saturday. Cannot wait to show off the physique I’ve been growing and shaping for the past 8 months 💪 . . . . . . #proleagueoz #ifbbproleague #ifbbbikini #ifbbbikiniprep #compprep #compprepdiet #dieting #flexibledieting #gym #motivation #bodybuilding #fitness #girlswholift #bulknutrients


4💬Normal

Working on making that waist look smaller and those glutes look bigger. ❌


6💬Normal

Little bear “Draigo” all fresh and clean after a trip to the dog park with his sister and a doggie bath 🐶🛀 . Swipe for a pic of DRAIGOS dad REDBULL 😳 amazing well natured family dogs 💙 checkout @platinumbulliesaus to see some of the most amazing pups around 🙌🏼


22💬Normal

The WBFF is all about bringing your own individual personality to the stage. SO I was thinking about adding this particular pose to my quarter turn repertoire 🤔 🤣 what do you all think?? This is what Total War preworkout does to me...and this was only half a scoop. Send help! Watch out #wbffwellness I’m coming ✌🏽😆😆 #dork #teamleman #donttakeyourselftooseriously #creeper


11💬Normal

When a massive stress is over, does anyone else’s body go haywire and get sick, or get big or just basically lose its shit? I had that happen this week and coupled with a small change in my diet it seemed to just cause mayhem with my body. I’ve spent all weekend feeling pretty rubbish and I swear I looked like a ball. Did I want to take a photo looking like that? No. I didn’t even want to be seen in public. Did I want to take a photo of how I was looking this morning? Also no. I still feel like shit 🤷🏼‍♀️ • • • • • • • #bikinichampion #compprep #bikinimodel #competitor #coach #athlete #nutrition #recomposition #personalbest #trainhard #eatwell #musclegirls #girlswholift #girlswhosquat #girlsthatlift #lift #deadlift #squat #liftheavy #squatheavy #strength #strongmind #strongbody #strongwomen #bodybuilder #strengthtraining #weightstraining #gym


5💬Normal

💜@ivy789 Isometric set on #adductors 🔥Hold as heavy as you can for 15 seconds, drop the weight and burnout 15-20 reps👍😎 🔗 #ds1on1fitness #legday #womenwholift #eos #fitness #sundayfunday #fitfam #proudcoach #trainer #instagood #workout #motivation #compprep #bikini #bodybuilding #gymflow #gymshark #videooftheday #phoenix #Az 🌵


1💬Normal

DIET BREAK!!!! Check out this breakfast!! 2 eggs, tomato, 2 pieces of GF toast (one is in my belly) and a tin of tuna in spring water (I was suppose to have smoked salmon, I seriously can’t stomach that!) I’m going to live it up for the next week on 1775 calories, then I’m sure we’re onto the serious end of Comp Prep @allysangels_fitness @allysangelsfitness @icn_wa #lovemyfood #fitfam #compprep


0💬Normal

2 years ago. Still growing hahahaha #legs #shesquats #apparel #dontskiplegday #swoll


5💬Normal

That face you make when you realise you still have one more set left 😜 . @tinastravels @jialinator these ladies train hard!! 💪💪 . @celtic_bear 📸


1💬Normal

Just keep on keeping on. . It’s going to be hard but nothing worth having ever came easy 💥💥💥💥💥💥💥💥💥💥 Fitness coaching enquiries ⬇️ 📧 SLCfitc@gmail.com 📍 SammyJ Fitness, Banyo 📍 Anytime Fitness, Aspley 📍 Home sessions / Mobile PT 🔗 Website link in bio Weight loss • Strength & conditioning • Nutrition • Body composition + more . #fit #fitness #fitlife #abs #booty #onlinetrainer #fitnessprofessional #mobilept #iifym #flexibledieting #balance #motivation #slcfitnesscoaching #slcfitc #teamslcfit #compprep #teamost


0💬Normal

BRISTOW OPEN 22.2.20 Got the job done. 2 months of pain and minimal training meant I was going in with only 2 goals. Qualify for States, and get through comp pain free. The only lift worth mentioning is this gorgeous 80kg bench (2nd attempt). Had to call it quits after two deadlift attempts though... 🤷🏻‍♀️ Massive shoutouts to Murray @thorntonphysiotherapy for getting me to a state where I could actually consider competing. The cheer squad @foxyraaah @bigbirdstrongwoman and Ella, @k_vikilani_lifts @kirstenjaneramage and @kweencreeper for bringing the noise, @mellticulous for helping out the back, and the @hunterstrengthandperformance crew for the support during training. Love yous all! 🔥 5 months... I'll be back. You can bet on that.


5💬Normal

The pure feeling of just being so proud of what you’ve achieved, what you’ve worked so hard for, what you’ve always wished for and seeing your body shape up to be something that was once a dream ... that feeling hits like nothing else does. - Im already a winner in my eyes as I’ve pushed through the hardest weeks I’ve had within this journey and within the last year and a half where it all began. Now there will be harder days coming up ... much harder I know it . But I’m ready and I know I can do this , I have what it takes and I back myself 100%. - It’s me against me, time to grind even harder and deeper than ever.


53💬Normal

Refreshing my back rack jerk + front squat and worked up to 160# single ahead of @lex_artis No Boys Allowed Comp. We’re bringing 5 teams and we are so pumped for our Super Moms! — #HCSKru #CompPrep #CrossFit #StrongWomen #WomenWhoLift #squats #overheadsquat #OlypmicLifting #ebonyfitness #blackgirlscrossfit


1💬Normal

FInally back home.... and still on cloud 9!!! Big shoutout to Jamian Mason and @worldtanningclub for giving her an amazing tan! Also shoutout to @muscledazzle for once again giving one of my girls an AMAZING suit!!!! Special shoutout to @jamesallenmedia for getting the show photos sent out the next day!! Always great work and prompt in delivering photos!! It takes a TEAM to make great things happen! And these two companies always provide my girls, top notch, quality service each show!!! Tomorrow..... BACK TO WORK!!! #bikinicompetitor #bodybuilding #bikinicoach #bikiniprep #bikiniathlete #aesthetic #aesthetics #fitness #fit #igfit #igfitness #instafit #fitwomen #muscles #muscle #chickswithmuscles #chickswholift #figurecompetitor  #girlswholift #girlswithmuscle #girlswithmuscles #figurecoach #compprep #womenwholift #gymaddict #npcnationals #nextlevel #gymrat #gymrats


0💬Normal

Okay so not quite the same pose but whatever 🤷🏼‍♀️ Different kind of transformation- prep vs offseason 😝 Which look do you prefer?🧐 Personally I love being bang smack in the middle! Right: 53kg, 7% body fat Left: 69kg, somewhere around 22% body fat 🍑 🥕 🍑 🥕 🍑 🥕 #compprep #postshow #reversediet #girlswhosquat #macros #bikini #bikiniprep #bikiniathlete #bodybuilding #aesthetics #glutes #iifym #pca #ukbff #ifbb #gym #calories #protein #bikinigirl #bikinicompetitor #physique #strong #fit #gainz #pro #abs #pose #squat #booty #bikinigirl #fitness


7💬Normal

.⠀⠀⠀⠀⠀⠀⠀⠀ On 31 December 2019 I set myself a mini goal to get 10 pull ups.⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀ Today I reached that goal 💪🏼 .⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀ It’s these mini goals that keep me focussed .⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀ #flexitgym247 #flexit #teambaudo #figurecompetitor #icn #icnnsw #icompetenatural #strongnotskinny #strong #gym #waggawagga #selfie #workingonbeatingmyself #meagainstme #lift #weights #compprep #bodybuilding #strongAF #goals #hustleforthatmuscle


4💬Normal

Looking forward to more carbs this week and filling these muscle bellies up to see how ripped I really am! 🍞🥔🍚 It’s been very difficult for me to see past the flatness (and the ribby-ness - sorry, it’s the way I am posing!) but this is the week where everything over the past 6 months comes together 👙 It’s going to be an exciting few days!!! @schembript @ifbbproleagueoz


8💬Normal

Monday leg session done!!😁👊 @marcelstennett @empirefitnesscentre @hardazbodz Leg extensions - warm up Volume sets on leg press Set 1 - 20 reps / 1 plate aside Set 2 - 20 reps / 2 plates aside Set 3 - 30 reps / 3 plates aside Set 4 - 40 reps / 4 plates aside Set 5 - 50 reps / 5 plates aside Hack Squats superset with BB Walking lunges. Seated leg curls superset with DB Stiff leg Deadlifts. #teamhardazbodz #compprep #coach #empirenation #ildikogaspar #posing #danieldelahunty #muscles #curves #lifestyle #shredded #flex #fitfam #fitnessmotivation #bodybuilding #bikini #figure #physique #wellness #empirefitnesscentre


3💬Normal

Stop waiting for Friday, for summer, for someone to fall in love with you! Happiness is achieved when you stop waiting for it and make the most of the moment you are in now. You have so many reasons to be grateful so let’s stop dwelling on the negative and notice the blessings we have every day 💚💚


6💬Normal

LVB crew chipping away at some heavy attempts and PRs! They are preparing and working very hard for the LVB open coming up! We can’t wait to see them compete! @alliiiismith @keenan.renn @mayumisara @amaliac14 #lasvegasbarbell #weightlifting #snatch #cleanandjerk #BuiltByBybee #LVBopen #Compprep


1💬Normal

May your week be as fabulous as my make up by @monica_scardigno_beauty was for comp... and May your week sparkle as much as my @leelees_bikinis . @icn_sa @nelsonazevedophoto


5💬Normal

This week we peak. Let's get it done. 2 weeks out. LET'S GO!!!!!! Squats 167.5kgx2 Bench 112.5x2 new 2 RM Deadlifts 202.5kgx3 new 2 RM #teamsocalpowerlifting #socalpowerlifting  #powerlifting #powerliftingtraining #uspa #uspacompetitor #compprep #strength #strengthtraining #athlete #ironrebel #rogue #pfflyers #thiccboi #hardwork #dedication #consistencynotperfection


1💬Normal

🥗Zucchini Noodles with Tempeh🥗 . . 👉Such a great food to loose weight, eat clean and healthy and build muscle! Sprinkle some nutrional yeast on it for that extra boost and cheezzzy flavour!👌 . . ~Tempeh is a high-protein, cholesterol-free food. Depending on the brand, a 3.5-ounce serving of tempeh (100 grams) provides approximately 200 calories, 20 grams of protein, 11 percent of the RDA for calcium, and 15 percent of the RDA for iron. It is an excellent source of vitamin B2, B3, B6, magnesium, manganese, phosphorus, and zinc. It also tops tofu for fiber content, with more than 4 grams per serving compared with less than half of a gram for tofu- source~: The Spruce Eats . Modern Hippie,.. 🌟Motivational and Healthy Living Coach!🌟 . #modernhippie #motherhippie #fitmum #fitness #foodporn #nothingwrongwithafitmum #savingmoney #healthyliving #foodforvegans #plantbased #sharingfittips #veganlifestyle #vegetarian #instafood #motherhoodthroughinstagram #bikinicomp #compprep #icn #loveforanimals #healthvswealth #bikinicompetitor #mealprep #modernhippieinthekitchen #💛


1💬Normal

Changing are coming Athlete King streatham 10% discount mention code 'ade10%' Feeling good starts from the inside #ukbff #abs #squats #she lifts #shredded #stronggirls #deadlifts #flex #fit fan #fitness #fitchicks #gym #gains #glutes #gymwear #girlswholift #healthyliving #zyzz #compprep #cleaneating #bodypower #bodyfitness #picoftheday


0💬Normal

Big day with @matthewmccarty105 today. PR Snatch 128kg/281lb PR Clean 165kg/363lb Snatch 125kg Clean 160kg Let’s go. #eng #builtbyzachfuckingcaswell @ciniman_waffle @4starstrength #DeshiBasara


7💬Normal

So today was Chest day with a real focus on Upper Chest with 2 exercises, in total the workout consisted of 4 unique exercises🔥 . Exercise 1:- Heavy Incline DB press, 30kg pyramid up to 54kg, Reps were 15, 12, 10, 8, 5 & 6 (not filmed). Exercise 2:- @mikeohearn Advanced High Incline DB Flyes, this exercise requires very good Flexibility & FULL ROM so start light & perfect the technique. 3 sets of 12-15 😩 Exercise 3:- My adapted version of the DB pullover with a Decline Bench. This significantly increases the stretch & reduces the risk of injury by allowing your arms to move freely with no restrictions usually present on a normal bench. 3 sets of 12-15 40kg, 46kg, 40kg 💪🏼 . Exercise 4:- Standing Cable Cross-overs. I move my arms and hands in the same fashion as a Pec Dec to squeeze as much blood into the inner chest as possible opposed to crossing the hands over one another. 3 sets of 12-15 with full control & elbows slightly bent 🥵 My close friend @davefgfox & I Finished this workout off with:- Side Planks x90 secs & Superman Planks x30 secs per side x2 set each. All done in under an hour, no need for hundreds of exercises, sets & reps just good old fashioned short rest periods, shocking principles & smart bodybuilding to yield those gainz 👀 Give it a try & Let me know how you get on, or if you fancy being Coached by me @romgymessex then DM me, pop into the gym or email me support@omega1fitness.com P.S. thanks for filming @davefgfox 📸


3💬Normal

Sunday GUN day 💪🦄 for @headleyalicia She’s putting in the work this Improvement Season!! Give her a follow and watch her CRUSH it!! Coach @chrisnicole_ifbbpro


2💬Normal

So today was Chest day with a real focus on Upper Chest with 2 exercises, in total the workout consisted of 4 unique exercises🔥 . Exercise 1:- Heavy Incline DB press, 30kg pyramid up to 54kg, Reps were 15, 12, 10, 8, 5 & 6 (not filmed). Exercise 2:- @mikeohearn Advanced High Incline DB Flyes, this exercise requires very good Flexibility & FULL ROM so start light & perfect the technique. 3 sets of 12-15 😩 Exercise 3:- My adapted version of the DB pullover with a Decline Bench. This significantly increases the stretch & reduces the risk of injury by allowing your arms to move freely with no restrictions usually present on a normal bench. 3 sets of 12-15 40kg, 46kg, 40kg 💪🏼 . Exercise 4:- Standing Cable Cross-overs. I move my arms and hands in the same fashion as a Pec Dec to squeeze as much blood into the inner chest as possible opposed to crossing the hands over one another. 3 sets of 12-15 with full control & elbows slightly bent 🥵 My close friend @davefgfox & I Finished this workout off with:- Side Planks x90 secs & Superman Planks x30 secs per side x2 set each. All done under an hour, no need for hundreds of exercises, sets & reps just good old fashioned short rest periods, shocking principles & smart bodybuilding to yield those gainz 👀 Give it a try & Let me know how you get on, or if you fancy being Coached by me @romgymessex then DM me, pop into the gym or email me support@omega1fitness.com P.S. thanks for filming @davefgfox 📸


1💬Normal

On season VS off season 2 very different states of mind and body. Get comfortable with both 😉👌 #offseason #pizza #familytime #work


1💬Normal

YOUR BODY RESPONDS...ITS ALL MENTAL - It's not quick, it's harder than the hardest thing you could think of but, more so than that.... It's 💯 worth it... What is it?.... Improving your quality of life Mentally & Physically... Mental health connects to physical health BELIEVE ME. . 5 photos show from 4years ago 60kg heavier 1️⃣ depressed, suicidal & unhealthy - lots of work put in then to early last year at n.o 2️⃣ Heaps in between but STRONG AF for ages, but... After 2 I had a mental breakdown & Completely lost myself, I didn't think I'd make it to my 30th...3️⃣ & 4️⃣ was how my body responded to the stress and self-mental loss...4️⃣ was 30 weeks ago, therapy, help & the start of me taking back control & 5️⃣ was 3 weeks ago! I manage everything daily but Better & stronger . . I DIDN'T get through everything I have to give up now, I didn't come this far to come this far... There is no limit, it doesn't exist & no-one/nothing will stop me or put limitations on me... Especially myself . 21weeks in prep with 9 to go ...THEN.... MORE 😈 LEVEL UP! . . Coach Stef 🤘 @icn_worldwide @icnqld @elite_physique_training_ #levelup #mentalhealth #therapy #fitnesswomen #transformation #fatloss #mentalwellbeing #selfcare #depression #anxiety #friends #legday #instafit #fitness #living #quads #fitspo #picoftheday #icn #abs #life #sportsmodel #weightlifting #squats #transformationtuesday #compprep


23💬Normal

Nothing worth having comes easy... So turn your head into a pineapple and get after it 🖖🏼 Sunday sweat consisted of 10x10 front squats 🍑 And a sweaty little 21-15-9 Ski calories Bike calories Row calories With 20 double unders between each movement. . . . . . . . . . . #crossfit #crossfitters #crossfitgirls #wod#workout #training #trainhard #playharder #performance #compprep #fitness #squat #strength #focused #sundaysweat #sundayfunday #chasinggoals #chasingdreams


0💬Normal

Next Page