Look good with your top on but even better with it off!🤩
Chisel that upper body and create a harder more defined shape from the waist up. Whether it’s a toned back, perky chest and tickets to the gun show the next Upper Body Lift Club will get your sorted!!👀 —
UPPER BODY WORKOUT
1️⃣15, 12, 10, 10 Pronated BOR 🔄4 Sets with 70 Seconds Rest
2️⃣30, 24, 20, 20 Alt NG Press
🔄4 Sets with 60 Seconds Rest
1️⃣12 Hang Clean🔥
2️⃣20 Alt Russian Twist
🔄3 Sets with 60 Seconds Rest
1️⃣12 Overhead Press
2️⃣12 Skull Crusher☠️
🔄3 Sets with 60 Seconds Rest
1️⃣12 Rotational Chest Fly
2️⃣12 1.5 Bicep Curl💪🏾 🔄3 Sets with 60 Seconds Rest
Give this a nudge or step up your training with us.
Hit up www.lifehub.com.au and check out the First Timer section, they’ll get your own program purpose built by one of the senior coaches.
Apple cucumber Mango smoothie bowl for lunch ! I was initially skeptical about adding a cucumber to this, but it was really worth trying it.. it gives a really refreshing taste & feel to this smoothie and keeps my body cool. 🥒 🍎 🥭 .
Workout of the day:
Strength and conditioning ( 1 hour)
Apple, Cucumber, Mango, Rolled oats, Greek Yogurt, Almonds, Cinnamon powder, Chia seeds, Flax seeds and Dates .
Weigh In's April 18th & 19th Doors Open @ 10 AM Tomorrow.....
1st 25 FSN Customers 2 Register for The 5 Week Sexy Fit MD Challenge Recieve Their 5 Weeks Supply Of Fat Burner & After Workout Protein For Free! .
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2019 Collegiate Nationals was a success, blessed to say I’m finally a Collegiate National Champion ☺️ This past weekend was amazing with the team and it made me so proud to be apart of @midlanduniversitypowerlifting ! Thank you to my amazing friends, family, teammates, boyfriend @bryan_smith7 and especially @coachsavagetim for making this possible and never letting me give up on this goal! I’m extremely grateful for everyone who has helped me on this journey 💙
Special thanks also goes to @jenthompson132 & @jenniferthompsonshusband for helping us out at the meet, the support and guidance y’all gave us was amazing! 🙌🏼
#AerobicaLatina : Allenamento completo a ritmo di musica.
Un allenamento aerobico e cardiovascolare eseguito con semplici passi di ballo che ti porta a bruciare tante calorie divertendoti. 🔋Guarda tutti i Corsi e il loro planning www.befitlodi.it/corsi/
1)4x Weighted Paul Ups until failure
2)4x 4-6 Narrow Grip Seated Row
3)4x 4-6 Bent Over Wide Grip Row
4a)4x 4-6 Lat Pull Down
4b)4x Seated Wide Grip Row until failure
5a)4x 4-6 Rack Pull
5b)4x Face Pull Down until failure
Big session again last night with the boys 🔥
1️⃣huge deadlift PR of 155kg x4 @ RPE 8 building something tasty 😋
2️⃣RPE 8 5’s on CG bench up to 70kg
Really starting to enjoy training again and the numbers are showing that 😍
Coached by @blgstrength#teamshedside#TheThiccening
It’s another LEG DAY 😩😩😩 I’m still sore from the walking lunges on Tuesday & Bricks yesterday!!! After 2 weeks of feeling horrible, coughing all day & night I finally had a night of no coughing 🙌🏾🙌🏾🙌🏾 Something I will never take for granted again!!! I try to do as many compound moves as possible so when it’s leg day I try to incorporate some upper body & vice versa. That’s a great way to maximize your strength training along w/super setting everything! Do NOT sleep on the wall sit, it’s a simple yet powerful move! It’s PTT don’t give up now... KEEP SHOWING UP!! AM CREW..... WE ARE GROWING & I LOVE IT!! ❤️💪🏾
Bouncing into the long weekend 🐇
🙋♀️ Who else is ready to have a few too many easter treats?!?
This video was filmed last week at my Gyms 2Tuff event and im not going to lie, it was exactly that! This was round 4, where myself and team mate had to complete 120 burpee bar overs between us, whilst the other person holds the bar in rack position, followed by 60 power cleans in sync 😣 all completed in 15 minutes! This was the only round we didnt complete and we were 15 cleans off! Im not going to lie it was tough but sooo proud of everyone who took part 💪
🏋️♀️ I will be posting more pictures from the event as we go along! #2tuff#gymchallenges#burpees
4112 minutes ago
Recovery is one of the most important factors for ensuring progress in the gym. Yet, a lot of people don't seem to care about it much . People go about looking for recovery supplements or "Super Foods" instead of taking care of their basic nutrition, sleep, and proper programming. As with the training and nutrition pyramids, the recovery pyramid too is based on a hierarchy of factors where the most important variable is at the bottom.
1. The first thing you need to take care of is training within your tolerable volume. This is usually taken care of by proper programming itself. This might sound trivial but the reason some of you might not be recovering from session to session and failing to progress is that you are doing too much. If as a natural you are gonna do insane high volume training (GVT) then regardless of proper sleep and the best nutrition protocols you will still struggle to progress.
2. Passive Recovery: This includes sleep and stress management. We all know about the effects of stress on your body. Too much stress whether it is mental, emotional or physical, can negatively impact our ability to recover. Importance of sufficient and quality sleep has been talked about many times by various people so I don't think I have to add anything.
3. Nutrition and Active Recovery: The pyramid by Dr. Eric Helms explains most of the things in regards to nutrition. To maximize recovery the two most important nutritional variables are calories and macros. Being in a surplus and eating the macros in the right amount will facilitate recovery.
3.Active Recovery: This includes deloads, light sessions, etc. A well-constructed training program will include all this in order to manage fatigue and enhance recovery
4. Supplemental: Finally the things like Cryotherapy, hot and cold compress, compression garments, etc fall into this category. They are not useless and do aid in recovery but not more than the things below it in the pyramid. This is something that most people who are not competitive or professional athletes shouldn't worry about.
Been working really hard the last couple of weeks and really been pushing my self with heavy weights ,but also smashing the cardio as much ,been taking days off here and there and my body is more rested and I have found that I getting more results. People ask me how much I weight all the time it really annoys me ,I can not remember the last time I weight myself and reason behind that is I am happy with my size and I don't want to be obsessed with scales and I have banned them in my house . And it Easter so if u don't have them ur not going to know how many egg u really ate are u 😂😂😂😂I enjoy all the bad stuff to its about balance #15monthspostpartum
Had a blast this week at work! Got to goof around in the gym filming a short comedy sketch with real life giant superhero dude @scottgoblebodybuilder who I reckon should audition for some kind of Marvel film but is quite busy coaching award winning bodybuilders. Filmed by @darranpettyfilms who was a total badass boss and there’s nothing more than I like than dudes with tattoos and Guns n Roses T-shirt’s we all know that. Big thanks to photographers @vinnydbc3177 & @thep3photography and thanks to my years as a showgirl that I know how to contour the shit outta my face and trick everyone at work into thinking I’m glamorous for a full 15 minutes. I got to act as a scary angry bitch and not gonna lie it was fun.
Please head to @scottgoblebodybuilder page to watch the video 🤣😂