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  • Childhood game and hear childhood memories is the best💛✹
  • Childhood game and hear childhood memories is the best💛✹
  • 320 5 6 hours ago

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  • 🌟 EᎠᎇʀʏᎏɎᎇ sʜᎏ᎜ʟᎅ s᎛ʀᎇ᎛ᎄʜ ᎛ʜᎇÉȘʀ ʜÉȘ᎘ ғʟᎇxᎏʀs, ʙ᎜᎛ ᮇsᮘᮇᮄÉȘᎀʟʟʏ ʀ᎜ɎɎᎇʀs!! 🌟
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Hip flexors are prone to becoming tight and shortened as they’re active with each step that we take, especially while running. A major factor to their tightness is their location and anatomical attachments.  When we sit, we put our hip flexors in a shortened position. Unfortunately, many of us split a lot!  That combined with heavy use of the muscle during activity causes it to shorten. đŸ‘ŽđŸŒ
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A shortened muscle does not generate as much power as a normal length muscle is capable of. The shortening and weakening of the hip flexors creates a muscle imbalance in the hip, which can cause problems in other parts of the body.  One is causing a greater curvature in lower back, putting additional strain on the lower back (aka back pain). And, it can lead to hip flexor, groin and hamstring strains!đŸ„Ž
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Dynamic stretching (strengthening and lengthening the muscle while in motion) is the most effective way to stretch the hip flexors. A static stretch (like shown) can also be helpful post exercise. Holding a band while maintaining this position would be even better! đŸ™ŒđŸŒ
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Long story short, stretch your poor hip flexors whether you exercise or not! đŸ‘đŸŒ
🍃
🍃
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Info compliments of Fleet Feet... #runnerscommunity #instarunners #runhappy #igrunner #fithappy #workout #fitmotivation #fitnessmotivation #runspirational #runnersworld #igrunners #strong #wednesdaywisdom #getstrong #getfit #runnersofinstagram #runningblogger #stretch  #runnergirl #motherrunner #imoveme #instagood #strongback 
#werunsocial #earnednotgiven #fitfluential #runtheday #strongereveryday #runnersworld #asicsfrontrunner
  • 🌟 EᎠᎇʀʏᎏɎᎇ sʜᎏ᎜ʟᎅ s᎛ʀᎇ᎛ᎄʜ ᎛ʜᎇÉȘʀ ʜÉȘ᎘ ғʟᎇxᎏʀs, ʙ᎜᎛ ᮇsᮘᮇᮄÉȘᎀʟʟʏ ʀ᎜ɎɎᎇʀs!! 🌟
    //
    //
    Hip flexors are prone to becoming tight and shortened as they’re active with each step that we take, especially while running. A major factor to their tightness is their location and anatomical attachments. When we sit, we put our hip flexors in a shortened position. Unfortunately, many of us split a lot! That combined with heavy use of the muscle during activity causes it to shorten. đŸ‘ŽđŸŒ
    //
    //
    A shortened muscle does not generate as much power as a normal length muscle is capable of. The shortening and weakening of the hip flexors creates a muscle imbalance in the hip, which can cause problems in other parts of the body. One is causing a greater curvature in lower back, putting additional strain on the lower back (aka back pain). And, it can lead to hip flexor, groin and hamstring strains!đŸ„Ž
    //
    //
    Dynamic stretching (strengthening and lengthening the muscle while in motion) is the most effective way to stretch the hip flexors. A static stretch (like shown) can also be helpful post exercise. Holding a band while maintaining this position would be even better! đŸ™ŒđŸŒ
    //
    //
    Long story short, stretch your poor hip flexors whether you exercise or not! đŸ‘đŸŒ
    🍃
    🍃
    🍃
    🍃
    Info compliments of Fleet Feet... #runnerscommunity #instarunners #runhappy #igrunner #fithappy #workout #fitmotivation #fitnessmotivation #runspirational #runnersworld #igrunners #strong #wednesdaywisdom #getstrong #getfit #runnersofinstagram #runningblogger #stretch #runnergirl #motherrunner #imoveme #instagood #strongback
    #werunsocial #earnednotgiven #fitfluential #runtheday #strongereveryday #runnersworld #asicsfrontrunner
  • 110 12 11 hours ago
  • #Day14 2 weeks down!
Results so far:
- Down 0.7kg: Not as much as hopped, but I am putting on muscle! - Down 1.4% Body Fat: Really happy with that progress and this more than makes up for the lack of a drop in kgs!
Goal is to repeat/make further progress over the next two weeks with no beers 👎đŸșâ˜č
Today was a double session, boxing in the morning đŸ„ŠđŸ”„đŸ’Š
A great group #hiit class and a cracking start to #humpday
This evening was Eccentric Lifting @poweringthrough with the @chelmsfordrugbyclub lads. (Photos/Videos of some of the exercises attached) absolute beast of a session 800+ calories burned off đŸ”„đŸ’ŠđŸ”„đŸ’ŠđŸ”„ and I can already tell the muscles will be sore tomorrow! 
6 weeks of block 1 to go and feeling good! #preseason #gym #sweat #rugby #proplife
  • #Day14 2 weeks down!
    Results so far:
    - Down 0.7kg: Not as much as hopped, but I am putting on muscle! - Down 1.4% Body Fat: Really happy with that progress and this more than makes up for the lack of a drop in kgs!
    Goal is to repeat/make further progress over the next two weeks with no beers 👎đŸșâ˜č
    Today was a double session, boxing in the morning đŸ„ŠđŸ”„đŸ’Š
    A great group #hiit class and a cracking start to #humpday
    This evening was Eccentric Lifting @poweringthrough with the @chelmsfordrugbyclub lads. (Photos/Videos of some of the exercises attached) absolute beast of a session 800+ calories burned off đŸ”„đŸ’ŠđŸ”„đŸ’ŠđŸ”„ and I can already tell the muscles will be sore tomorrow!
    6 weeks of block 1 to go and feeling good! #preseason #gym #sweat #rugby #proplife
  • 225 4 3 hours ago

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  • O que vocĂȘ come no lanche?

TaĂ­ uma pergunta que vocĂȘs sempre me fazem, mas Ă© mais simples do que vocĂȘs pensam. Presta atenção nas dicas. 🔾 Foca no simples, o bĂĄsico sempre funciona.
🔾Faca escolhas inteligentes, combine fruta com castanhas por exemplo.
🔾Na dĂșvida escolha uma fruta
🔾sementes e oleaginosas são sempre boas escolhas.

Nós stories eu deixei um joguinho com opçÔes de lanches pra te ajudar a escolher.

Bjos da nutri
  • O que vocĂȘ come no lanche?

    TaĂ­ uma pergunta que vocĂȘs sempre me fazem, mas Ă© mais simples do que vocĂȘs pensam. Presta atenção nas dicas. 🔾 Foca no simples, o bĂĄsico sempre funciona.
    🔾Faca escolhas inteligentes, combine fruta com castanhas por exemplo.
    🔾Na dĂșvida escolha uma fruta
    🔾sementes e oleaginosas são sempre boas escolhas.

    Nós stories eu deixei um joguinho com opçÔes de lanches pra te ajudar a escolher.

    Bjos da nutri
  • 340 4 1 hour ago
  • ✹It doesn‘t get easier. You just get stronger.✹
My workout today was really hard because it was sooo warm at the gym, but I pushed through it and now I‘m even happier that I’ve made it till the end. The after workout-feeling is just the best feeling ever đŸ’ȘđŸŒ
  • ✹It doesn‘t get easier. You just get stronger.✹
    My workout today was really hard because it was sooo warm at the gym, but I pushed through it and now I‘m even happier that I’ve made it till the end. The after workout-feeling is just the best feeling ever đŸ’ȘđŸŒ
  • 124 3 5 hours ago
  • Side lunge with slider steps 🚀
Work the inner the inner thighs with this exercise! Perform 3-4 sets with 8-12 steps on each sideđŸ’„
  • Side lunge with slider steps 🚀
    Work the inner the inner thighs with this exercise! Perform 3-4 sets with 8-12 steps on each sideđŸ’„
  • 790 6 14 hours ago

Latest Instagram Posts

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  • Throwing it back to Saturday’s post beach day treat from @pressedjuicery I ordered the chocolate soft serve (it’s vegan!) topped with strawberries, granola and cacao drizzle SO DELISH 😋
  • Throwing it back to Saturday’s post beach day treat from @pressedjuicery I ordered the chocolate soft serve (it’s vegan!) topped with strawberries, granola and cacao drizzle SO DELISH 😋
  • 5 1 1 minute ago

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  • Do you ever avoid a trail or route because of a bad run or injury?? That’s međŸ™‹đŸŒâ€â™€ïž
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I didn’t go back to a part of a trail for almost 2 years because it’s where I broke my foot on a run! So silly right?! Well today I said screw it. I went back to the exact trailhead, did the same route I did 2 weeks ago when my knee freaked out (and took the same pic but with a smile this time)!! I faced my fear & guess what?? I had a great run/walk!! So now I’m on a mission to hit up every trail or route that I’ve avoided & change the stigma of them back to happy!!
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When we face our fears, we allow growth to happen!!
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Happy Wednesday y’all!! Have you faced fears lately???
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15 run/walk & form drills
  • Do you ever avoid a trail or route because of a bad run or injury?? That’s međŸ™‹đŸŒâ€â™€ïž
    .
    I didn’t go back to a part of a trail for almost 2 years because it’s where I broke my foot on a run! So silly right?! Well today I said screw it. I went back to the exact trailhead, did the same route I did 2 weeks ago when my knee freaked out (and took the same pic but with a smile this time)!! I faced my fear & guess what?? I had a great run/walk!! So now I’m on a mission to hit up every trail or route that I’ve avoided & change the stigma of them back to happy!!
    .
    When we face our fears, we allow growth to happen!!
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    Happy Wednesday y’all!! Have you faced fears lately???
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    15 run/walk & form drills
  • 8 2 4 minutes ago
  • Teamwork  makes the dream work
  • Teamwork makes the dream work
  • 8 1 5 minutes ago

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  • đŸ”„đŸ‹đŸ»â€â™€ïžđŸ’ȘđŸŒ
đŒđźđŹđœđ„đžđ đžđ§ đ‘đžđŹđžđšđ«đœđĄ 𝚒𝚜 𝚘𝚗 𝚝𝚑𝚎 𝚕𝚘𝚘𝚔 𝚏𝚘𝚛 đ˜Œđ™ąđ™—đ™–đ™šđ™šđ™–đ™™đ™€đ™§đ™š, 𝚊𝚛𝚎 𝚱𝚘𝚞 𝚛𝚎𝚊𝚍𝚱 𝚝𝚘 𝚓𝚘𝚒𝚗 𝚝𝚑𝚎 𝚏𝚊𝚜𝚝 𝚐𝚛𝚘𝚠𝚒𝚗𝚐 𝚏𝚊𝚖𝚒𝚕𝚱?
‱𝙮𝚖𝚊𝚒𝚕: 𝙧𝙞𝙘𝙝𝙞𝙚𝙧𝙞𝙘𝙝@𝙱đ™Ș𝙹𝙘𝙡𝙚𝙜𝙚𝙣𝙧𝙚𝙹𝙚𝙖𝙧𝙘𝙝.đ™˜đ™€đ™ą
𝚠𝚒𝚝𝚑 𝚊 𝚜𝚑𝚘𝚛𝚝 𝚋𝚒𝚘 𝚊𝚋𝚘𝚞𝚝 𝚱𝚘𝚞𝚛𝚜𝚎𝚕𝚏 & 𝚝𝚎𝚕𝚕 𝚑𝚒𝚖 𝚠𝚑𝚱 𝚱𝚘𝚞 𝚠𝚘𝚞𝚕𝚍 𝚋𝚎 𝚊 𝚐𝚛𝚎𝚊𝚝 𝚊𝚍𝚍𝚒𝚝𝚒𝚘𝚗 𝚝𝚘 𝚝𝚑𝚎 𝚝𝚎𝚊𝚖. 
𝙰𝚛𝚎 𝚱𝚘𝚞 𝚛𝚎𝚊𝚍𝚱 𝚝𝚘 𝚓𝚘𝚒𝚗 𝚞𝚜?
‱
⁉Want to try our nutrition brandsâŹ‡ïž
🧬𝐌𝐔𝐒𝐂𝐋𝐄𝐆𝐄𝐍 đ‘đ„đ’đ„đ€đ‘đ‚đ‡âš—ïž
Visit: www.musclegen.net
đ˜œđ˜Žđ˜Šđ˜Šđ˜°đ˜„đ˜Š: 𝙡𝙞𝙡𝙡𝙼10🍭
𝘛𝘰 đ˜Žđ˜ąđ˜·đ˜Š 10%💰𝘰𝘯 𝘱𝘭𝘭 đ˜șđ˜°đ˜¶đ˜ł đ˜„đ˜ąđ˜Ș𝘭đ˜ș đ˜·đ˜Șđ˜”đ˜ąđ˜źđ˜Ș𝘯𝘮/đ˜Žđ˜¶đ˜±đ˜±đ˜­đ˜Šđ˜źđ˜Šđ˜Żđ˜”đ˜ŽđŸ˜‹đŸ’ȘđŸŒ
#insta #ambassadorsearch #joinus #instablog #mgen #mgenmilitia #musclegenresearch #emailus #getfit #fitfam #getstrong #motivation #nopainnogain #bodybuilding #crossfit #powerlifting #yourbodyisatemple #family #gethealthy #nutrition #setgoals #trainhard #noexcuses #team
  • đŸ”„đŸ‹đŸ»â€â™€ïžđŸ’ȘđŸŒ
    đŒđźđŹđœđ„đžđ đžđ§ đ‘đžđŹđžđšđ«đœđĄ 𝚒𝚜 𝚘𝚗 𝚝𝚑𝚎 𝚕𝚘𝚘𝚔 𝚏𝚘𝚛 đ˜Œđ™ąđ™—đ™–đ™šđ™šđ™–đ™™đ™€đ™§đ™š, 𝚊𝚛𝚎 𝚱𝚘𝚞 𝚛𝚎𝚊𝚍𝚱 𝚝𝚘 𝚓𝚘𝚒𝚗 𝚝𝚑𝚎 𝚏𝚊𝚜𝚝 𝚐𝚛𝚘𝚠𝚒𝚗𝚐 𝚏𝚊𝚖𝚒𝚕𝚱?
    ‱𝙮𝚖𝚊𝚒𝚕: 𝙧𝙞𝙘𝙝𝙞𝙚𝙧𝙞𝙘𝙝@𝙱đ™Ș𝙹𝙘𝙡𝙚𝙜𝙚𝙣𝙧𝙚𝙹𝙚𝙖𝙧𝙘𝙝.đ™˜đ™€đ™ą
    𝚠𝚒𝚝𝚑 𝚊 𝚜𝚑𝚘𝚛𝚝 𝚋𝚒𝚘 𝚊𝚋𝚘𝚞𝚝 𝚱𝚘𝚞𝚛𝚜𝚎𝚕𝚏 & 𝚝𝚎𝚕𝚕 𝚑𝚒𝚖 𝚠𝚑𝚱 𝚱𝚘𝚞 𝚠𝚘𝚞𝚕𝚍 𝚋𝚎 𝚊 𝚐𝚛𝚎𝚊𝚝 𝚊𝚍𝚍𝚒𝚝𝚒𝚘𝚗 𝚝𝚘 𝚝𝚑𝚎 𝚝𝚎𝚊𝚖.
    𝙰𝚛𝚎 𝚱𝚘𝚞 𝚛𝚎𝚊𝚍𝚱 𝚝𝚘 𝚓𝚘𝚒𝚗 𝚞𝚜?
    ‱
    ⁉Want to try our nutrition brandsâŹ‡ïž
    🧬𝐌𝐔𝐒𝐂𝐋𝐄𝐆𝐄𝐍 đ‘đ„đ’đ„đ€đ‘đ‚đ‡âš—ïž
    Visit: www.musclegen.net
    đ˜œđ˜Žđ˜Šđ˜Šđ˜°đ˜„đ˜Š: 𝙡𝙞𝙡𝙡𝙼10🍭
    𝘛𝘰 đ˜Žđ˜ąđ˜·đ˜Š 10%💰𝘰𝘯 𝘱𝘭𝘭 đ˜șđ˜°đ˜¶đ˜ł đ˜„đ˜ąđ˜Ș𝘭đ˜ș đ˜·đ˜Șđ˜”đ˜ąđ˜źđ˜Ș𝘯𝘮/đ˜Žđ˜¶đ˜±đ˜±đ˜­đ˜Šđ˜źđ˜Šđ˜Żđ˜”đ˜ŽđŸ˜‹đŸ’ȘđŸŒ
    #insta #ambassadorsearch #joinus #instablog #mgen #mgenmilitia #musclegenresearch #emailus #getfit #fitfam #getstrong #motivation #nopainnogain #bodybuilding #crossfit #powerlifting #yourbodyisatemple #family #gethealthy #nutrition #setgoals #trainhard #noexcuses #team
  • 4 0 8 minutes ago
  • We’re back at it again today! I took a couple days rest after Bonnaroo because I’m gonna be honest guys, I cracked and smoked like a train, drank like a fish and probably had a collective 10 hours of sleep over 4 days. I also did some damage to my back. Anyway, back to not smoking (😭 this why I don’t drink) and staying on the health train.
  • We’re back at it again today! I took a couple days rest after Bonnaroo because I’m gonna be honest guys, I cracked and smoked like a train, drank like a fish and probably had a collective 10 hours of sleep over 4 days. I also did some damage to my back. Anyway, back to not smoking (😭 this why I don’t drink) and staying on the health train.
  • 8 1 9 minutes ago

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  • 🌟Forget about everyone else. I’m here to #FocusOnMe 🌟.
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Week 4 | Day 23 of my 12 week transformation program was a DOOZY of a Back/Biceps session. This phase is built around compound and drop sets to push your muscles and energy reserves to the limit.
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Peep the last image of the set to get an idea of what we’re talking about. And if you decide to give it a go, drop me a line and tell me what you think - always open to feedback and advice that might help better the program in the future!
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Stay tuned for more info on this program - I’m hella pumped and excited to share more with the world. While others are out making excuses, we’re in here to #BeFuckingAwesome and #GetShitDone!
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Special shoutout - I had a blast knocking this out with my wonderful and amazing #gymbae @jessbrohard - she’s straight up kicking ALL the asses out here!
  • 🌟Forget about everyone else. I’m here to #FocusOnMe 🌟.
    .
    .
    Week 4 | Day 23 of my 12 week transformation program was a DOOZY of a Back/Biceps session. This phase is built around compound and drop sets to push your muscles and energy reserves to the limit.
    .
    .
    Peep the last image of the set to get an idea of what we’re talking about. And if you decide to give it a go, drop me a line and tell me what you think - always open to feedback and advice that might help better the program in the future!
    .
    .
    Stay tuned for more info on this program - I’m hella pumped and excited to share more with the world. While others are out making excuses, we’re in here to #BeFuckingAwesome and #GetShitDone !
    .
    .
    Special shoutout - I had a blast knocking this out with my wonderful and amazing #gymbae @jessbrohard - she’s straight up kicking ALL the asses out here!
  • 11 3 13 minutes ago
  • Don’t overwhelm yourself trying to make lots of changes. Start by changing one or two things. Once you accomplish the small.. move onto the bigđŸ™ŒđŸŒđŸ™đŸŒ
  • Don’t overwhelm yourself trying to make lots of changes. Start by changing one or two things. Once you accomplish the small.. move onto the bigđŸ™ŒđŸŒđŸ™đŸŒ
  • 30 2 17 minutes ago
  • Constantly push yourself higher and harder until you reach yours goals.
  • Constantly push yourself higher and harder until you reach yours goals.
  • 22 4 20 minutes ago
  • We live for mini vacays, especially if the hotels have gyms!😏 🙌 ⁣
⁣
Getting our cardio on at Zion⛰⁣
#bebackSunday #bye
  • We live for mini vacays, especially if the hotels have gyms!😏 🙌 ⁣
    ⁣
    Getting our cardio on at Zion⛰⁣
    #bebackSunday #bye
  • 33 7 23 minutes ago
  • 315 2x6 close grip
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Pretty sure I’ve never hit 315 for sets of 6 close grip before. I’ve completely lost track at this point 😂
  • 315 2x6 close grip
    -
    Pretty sure I’ve never hit 315 for sets of 6 close grip before. I’ve completely lost track at this point 😂
  • 36 2 25 minutes ago
  • When Vanessa comes home WITHOUT McChickens for me :(
  • When Vanessa comes home WITHOUT McChickens for me :(
  • 7 2 1 hour ago
  • Hello here’s my face ‱ I’ve had this account for a little over a year now, and I never put a picture up of myself so here I am!! I want to start posting more about fitness (still a foodie), so this is helping me transition it a bit! If you want to know anything about me just comment your questions below/DM me cause I don’t want to write out an “about me” 🙃
  • Hello here’s my face ‱ I’ve had this account for a little over a year now, and I never put a picture up of myself so here I am!! I want to start posting more about fitness (still a foodie), so this is helping me transition it a bit! If you want to know anything about me just comment your questions below/DM me cause I don’t want to write out an “about me” 🙃
  • 82 11 3 hours ago
  • 29 1 3 hours ago