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  • •meet me on the east side•
  • •meet me on the east side•
  • 5,575 87 14 hours ago
  • 🚨IF YOU'RE LOOKING TO BUILD MUSCLE DM ME w/ THE MESSAGE: "I'm ready to build muscle"🚨
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🔥When should you do cardio?🔥by @dancudes -
This is a question I get asked quite a bit ➡️ "when should I do cardio? Before or after weights?". Now, unless you're a marathon runner and the goal is to build cardiovascular endurance, 9/10 times, the answer is always either after strength training or on a seperate day. The reason for this is because for most people, the goal is to build strength, muscle mass, overall fitness, and be lean in which case, I like to prioritize strength training. You have to tackle your strength training head on with intensity to create enough of a stimulus to force growth and gain. If you do cardio beforehand (aside from a cardiovascular warm-up which is different and I strongly encourage you to warm up properly), you unfortunately are taxing yourself and using a lot of that stored glycogen that needs to be used for your strength training. If you're goal is to do 5x5 today for deadlifts, doing that after a cardio session, especially a HIIT session, will definitely be a struggle especially if the goal was to lift heavier than last session. To be honest, the ideal situation is to do cardio on different/opposing days to strength training. With that being said, another thing you could do, depending on the cardio, is lower intensity cardio in the morning (e.g. a fasted walk) and then strength training in the evening after you've fed your body throughout the day. When do you do cardio? Let me know in the comments below and tag a friend that should see this.
  • 🚨IF YOU'RE LOOKING TO BUILD MUSCLE DM ME w/ THE MESSAGE: "I'm ready to build muscle"🚨
    -
    🔥When should you do cardio?🔥by @dancudes -
    This is a question I get asked quite a bit ➡️ "when should I do cardio? Before or after weights?". Now, unless you're a marathon runner and the goal is to build cardiovascular endurance, 9/10 times, the answer is always either after strength training or on a seperate day. The reason for this is because for most people, the goal is to build strength, muscle mass, overall fitness, and be lean in which case, I like to prioritize strength training. You have to tackle your strength training head on with intensity to create enough of a stimulus to force growth and gain. If you do cardio beforehand (aside from a cardiovascular warm-up which is different and I strongly encourage you to warm up properly), you unfortunately are taxing yourself and using a lot of that stored glycogen that needs to be used for your strength training. If you're goal is to do 5x5 today for deadlifts, doing that after a cardio session, especially a HIIT session, will definitely be a struggle especially if the goal was to lift heavier than last session. To be honest, the ideal situation is to do cardio on different/opposing days to strength training. With that being said, another thing you could do, depending on the cardio, is lower intensity cardio in the morning (e.g. a fasted walk) and then strength training in the evening after you've fed your body throughout the day. When do you do cardio? Let me know in the comments below and tag a friend that should see this.
  • 2,121 30 13 hours ago

Latest Instagram Posts

  • TWO SLEEPS!! Mummy & Tummy Postnatal Pilates program. Incorporate your baby into the exercise for their development as well. Struggling to get tummy time in? Well this is your solution!! Tried and tested when my son hated Tummy Time!
  • TWO SLEEPS!! Mummy & Tummy Postnatal Pilates program. Incorporate your baby into the exercise for their development as well. Struggling to get tummy time in? Well this is your solution!! Tried and tested when my son hated Tummy Time!
  • 0 1 2 minutes ago
  • My home gym = My happy place 😍😍
...
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So I have been getting a lot of DMs asking where I workout etc and some general info about myself.. so here goes...
✔️I am 33 years old and live in South Africa 🇿🇦
..
✔️ My height is 1,65m and I have no idea what I weigh... I don’t use the scale. But last year when I went to the doc I think I was 51-52 kgs🤷‍♀️
..
✔️I have been doing Kayla itsines BBG workout guides for 3 years now. I have done 7 rounds of bbg 1 and am on my 7th round of bbg 2.
..
✔️My gym is in my house ❤️
..
✔️I am currently studying my National CPT and NASM CPT qualifications and will be taking on clients from July.
..
✔️ I have I been using Herbalife nutrition for about 18 months now in conjunction with a healthy, balanced lifestyle.
..
✔️ I do not count calories or weigh my food. And Yes I eat treats all the time. I have a big sweet tooth. ..
✔️ I seldom drink alcohol, that’s by choice. ..
✔️ I would choose a bottle of water over a fizzy drink every time. ..
✔️ Yes, I drink a minimum of 3l of water every day. Regardless if I am working out or not. ..
✔️ I workout 5-6 times a week. If I don’t, I get cranky 😝
..
✔️The heaviest weight I have ever been was 75kgs and that was when I was 18 and went and did a camp America program in the states and I put on 22kgs in 3 months 🙈🙈
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✔️ I enjoy doing cardio as much as weight training. ...
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That’s about all I can remember from what I have been asked recently. If you have any other questions, just shoot me a DM. 
Wishing you all a fabulous Tuesday 💕
#bbg #bbgcommunity #homegym #girlswholift #fitspiration #me #progressnotperfection #fitnessmodel #bbgsisters #workout #selflove #fitnesslife #personaltrainer #fitnessgoals #fitlife #fitnessmotivation #kaylaitsines #instafit #training #fitnessaddict #gym #bodybuilding #health #fitnessjourney #girlswithmuscles #cardio #strong #fitfam #bbgprogress
  • My home gym = My happy place 😍😍
    ...
    .
    So I have been getting a lot of DMs asking where I workout etc and some general info about myself.. so here goes...
    ✔️I am 33 years old and live in South Africa 🇿🇦
    ..
    ✔️ My height is 1,65m and I have no idea what I weigh... I don’t use the scale. But last year when I went to the doc I think I was 51-52 kgs🤷‍♀️
    ..
    ✔️I have been doing Kayla itsines BBG workout guides for 3 years now. I have done 7 rounds of bbg 1 and am on my 7th round of bbg 2.
    ..
    ✔️My gym is in my house ❤️
    ..
    ✔️I am currently studying my National CPT and NASM CPT qualifications and will be taking on clients from July.
    ..
    ✔️ I have I been using Herbalife nutrition for about 18 months now in conjunction with a healthy, balanced lifestyle.
    ..
    ✔️ I do not count calories or weigh my food. And Yes I eat treats all the time. I have a big sweet tooth. ..
    ✔️ I seldom drink alcohol, that’s by choice. ..
    ✔️ I would choose a bottle of water over a fizzy drink every time. ..
    ✔️ Yes, I drink a minimum of 3l of water every day. Regardless if I am working out or not. ..
    ✔️ I workout 5-6 times a week. If I don’t, I get cranky 😝
    ..
    ✔️The heaviest weight I have ever been was 75kgs and that was when I was 18 and went and did a camp America program in the states and I put on 22kgs in 3 months 🙈🙈
    ..
    ✔️ I enjoy doing cardio as much as weight training. ...
    .
    That’s about all I can remember from what I have been asked recently. If you have any other questions, just shoot me a DM.
    Wishing you all a fabulous Tuesday 💕
    #bbg #bbgcommunity #homegym #girlswholift #fitspiration #me #progressnotperfection #fitnessmodel #bbgsisters #workout #selflove #fitnesslife #personaltrainer #fitnessgoals #fitlife #fitnessmotivation #kaylaitsines #instafit #training #fitnessaddict #gym #bodybuilding #health #fitnessjourney #girlswithmuscles #cardio #strong #fitfam #bbgprogress
  • 10 1 3 minutes ago
  • True or False?
Double tap if you agree 🙏
Drop your thoughts below👇
Tag your friends 🙏
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⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇
For More Follow Us 👉@shreddedcircle
For More Follow Us 👉@shreddedcircle
For More Follow Us 👉@shreddedcircle
⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆
  • True or False?
    Double tap if you agree 🙏
    Drop your thoughts below👇
    Tag your friends 🙏
    .
    .
    ⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇
    For More Follow Us 👉@shreddedcircle
    For More Follow Us 👉@shreddedcircle
    For More Follow Us 👉@shreddedcircle
    ⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆
  • 9 1 3 minutes ago
  • Walks with my boys after gym tonight ☺️ It feels so good to be back into a good routine 🙌
After returning home from our  Wedding and Honeymoon I found I was struggling a little to get back into a good routine and find my rhythm... Over the last two weeks I have taken some time to set some new fitness goals for both the short and long term.
I have decided to changed up training in the mornings to evenings, walk or ride my bike to work rather than drive everyday and get back into food prep every Wednesday and Sunday 😀

It’s amazing how your motivation returns and your able to get into a great routine when your have focus 💪

#goals #fitnessgoals #outdoors #routine #fitspo
  • Walks with my boys after gym tonight ☺️ It feels so good to be back into a good routine 🙌
    After returning home from our Wedding and Honeymoon I found I was struggling a little to get back into a good routine and find my rhythm... Over the last two weeks I have taken some time to set some new fitness goals for both the short and long term.
    I have decided to changed up training in the mornings to evenings, walk or ride my bike to work rather than drive everyday and get back into food prep every Wednesday and Sunday 😀

    It’s amazing how your motivation returns and your able to get into a great routine when your have focus 💪

    #goals #fitnessgoals #outdoors #routine #fitspo
  • 6 0 3 minutes ago
  • .
Morning Routine 😃
Qui est prêt a relever le challenge :
100 pompes,
100 abdos,
100 squats,
Tous matin pendant 90 jours ? 😊
Bien souvent c'est de simple habitudes quotidiennes qui suffisent a faire une grande différence 🔥
  • .
    Morning Routine 😃
    Qui est prêt a relever le challenge :
    100 pompes,
    100 abdos,
    100 squats,
    Tous matin pendant 90 jours ? 😊
    Bien souvent c'est de simple habitudes quotidiennes qui suffisent a faire une grande différence 🔥
  • 5 1 5 minutes ago
  • 🖤
  • 🖤
  • 14 1 7 minutes ago
  • Check out our member Wendy from our Lifting Party, 💁🏻‍♀️ getting in some easy deadlifts and we think getting some awesome encouragement from her support crew, because why wouldn’t you want people to help you celebrate your achievements? 🎊 Well done Wendy! 🤩 Wendy said on this day, if someone asked her the other day if she was going to a Lifting Party, she would have said no way - but now she’s excited for the next one! 😍👏🏻 We’r excited for you Wendy! 💫 #tmttransformations #feelstronglookstrongbestrong
  • Check out our member Wendy from our Lifting Party, 💁🏻‍♀️ getting in some easy deadlifts and we think getting some awesome encouragement from her support crew, because why wouldn’t you want people to help you celebrate your achievements? 🎊 Well done Wendy! 🤩 Wendy said on this day, if someone asked her the other day if she was going to a Lifting Party, she would have said no way - but now she’s excited for the next one! 😍👏🏻 We’r excited for you Wendy! 💫 #tmttransformations #feelstronglookstrongbestrong
  • 11 1 7 minutes ago
  • Bonjour
  • Bonjour
  • 17 1 7 minutes ago
  • 120kg x too many for my liking #cardio

Increased calories have me feeling stronger again but my weight doesn’t seem to be budging over 59-60kg at the moment 🙃🙂🙃 BUT I need to be patient, just like I’d tell anyone else; it takes time and changes don’t happen over night! 
If you have a goal it is vital you map them out and STICK TO THE PLAN, even when it feels like it isn’t happening - persistence and consistency till the very end 🏆

What are you training for at the moment?

Weight loss? Muscle gain? Increasing strength? 
What is your plan and how are you going to get there?? #teamempyre
  • 120kg x too many for my liking #cardio

    Increased calories have me feeling stronger again but my weight doesn’t seem to be budging over 59-60kg at the moment 🙃🙂🙃 BUT I need to be patient, just like I’d tell anyone else; it takes time and changes don’t happen over night!
    If you have a goal it is vital you map them out and STICK TO THE PLAN, even when it feels like it isn’t happening - persistence and consistency till the very end 🏆

    What are you training for at the moment?

    Weight loss? Muscle gain? Increasing strength?
    What is your plan and how are you going to get there?? #teamempyre
  • 21 2 8 minutes ago
  • Happy Tuesday! These days when I'm not on shift as a mental health nurse, I channel my energy into my side hustle.
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I'm so lucky I get paid to be fit and healthy and pay it forward to others. When I continue to hit my goals I'll be on a tropical trip next year with the amazing #empowersquad 🤩
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I hope my journey so far has encouraged you in someway, feedback is welcomed at this stage!
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Do you feel you'd like help with dietary needs/fitness goals and/or even wellbeing! Just drop me a message, I wanna hear about you! ✨✨✨✨✨✨✨
  • Happy Tuesday! These days when I'm not on shift as a mental health nurse, I channel my energy into my side hustle.
    .
    .
    I'm so lucky I get paid to be fit and healthy and pay it forward to others. When I continue to hit my goals I'll be on a tropical trip next year with the amazing #empowersquad 🤩
    .
    .
    I hope my journey so far has encouraged you in someway, feedback is welcomed at this stage!
    .
    .
    .
    Do you feel you'd like help with dietary needs/fitness goals and/or even wellbeing! Just drop me a message, I wanna hear about you! ✨✨✨✨✨✨✨
  • 4 1 14 minutes ago
  • Chocolate & apple oats setting me up for a longgg Tuesday 🍎😋 -
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I can never decide what to eat for breakfast but equally without it I end up feeling really unwell. It’s a hard life aha, any breakfast inspo is always welcomed pls ladies & gentlemen 🥯🥐🍳🥞
  • Chocolate & apple oats setting me up for a longgg Tuesday 🍎😋 -
    -
    I can never decide what to eat for breakfast but equally without it I end up feeling really unwell. It’s a hard life aha, any breakfast inspo is always welcomed pls ladies & gentlemen 🥯🥐🍳🥞
  • 9 1 3 hours ago
  • Probudih Lava u sebi.🍯Fata  viam  invenient. 🌻Fiat lux!🔥Boa tarde.🍷
  • Probudih Lava u sebi.🍯Fata viam invenient. 🌻Fiat lux!🔥Boa tarde.🍷
  • 260 20 17 hours ago
  • 105 5 5 December, 2018
  • 85 8 5 December, 2018