• #strengthtraining

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    Block2
W1D1: I am a joke
Work up to 5rm deficit trap bar deadlift 
Ended with: 345lbs
Back down 4×5@315
Lots of accessories 
I forgot it was supposed to be deficit, so I worked up to 345 regular at like an 8, only to realized it was supposed to be deficit. After I did my top set, I realized what @ryupwl meant by deficit is just switching the handle!! Anyway,  long story short, I got it done! Cheated tho :))) #fatasfuck #GetBetterToday #powerlifting #usapl #145lbs #66kg #ipf #strengthtraining #sbd #bootygainz #squat #volume #vtlift #legsday #ass #smolboi #keeppushing #capitalizeonyoureffort
    MorePainNoGainz - @drunkmonkbootygainz  Instagram Profile - enidealkilo.com
    drunkmonkbootygainz
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    Block2 W1D1: I am a joke Work up to 5rm deficit trap bar deadlift Ended with: 345lbs Back down 4×5@315 Lotsof accessories I forgot it was supposed to be deficit, so I worked up to 345 regular at like an 8, only to realized it was supposed to be deficit. After I did my top set, I realized what @ryupwlmeant by deficit is just switching the handle!! Anyway, long story short, I got it done! Cheated tho :))) #fatasfuck#GetBetterToday#powerlifting#usapl#145lbs#66kg#ipf#strengthtraining#sbd#bootygainz#squat#volume#vtlift#legsday#ass#smolboi#keeppushing#capitalizeonyoureffort

    First time doing walking lunges in over a month able to hold 45 lbs pain free ! @versagripps Working on depth ! 3x 225 lbs mátalos con tu sonrisa y entiérralos con tu éxito ! Kill them with your smile and burry them with success ! @m.i.a_braids IRONQUEEN FITNESS  If they stand behind you “PROTECT THEM”... If they stand beside you “RESPECT THEM” If they stand against you Show NO MERCY!!! @mkoroghly Never give up on yourself Queen  strap up with the best in the game ! team Cardillo @livecolorsmiami @cardilloweightbelts @no_limit_fitness_miami__  @rafael516 @m.i.a_braids #personaltrainer #fitness #gym #bodybuilding #workout #motivation #fit #fitnessmotivation #training #health #gymlife #muscle #lifestyle #personaltraining #coach #body #abs #strengthtraining #strength #cardio #sport #dmfortraning#miamitrainer#nolimit#kendallmiamitrainer#noac#hardcoregym#tattoedgirls#girlswithmuscles#
    ﷽ 👑✨LIZ VEGA✨👑 - @_ironqueen_  Instagram Profile - enidealkilo.com
    _ironqueen_
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    First time doing walking lunges in over a month able to hold 45 lbs pain free ! @versagrippsWorking on depth ! 3x 225 lbs mátalos con tu sonrisa y entiérralos con tu éxito ! Kill them with your smile and burry them with success ! @m.i.a_braidsIRONQUEEN FITNESS If they stand behind you “PROTECT THEM”... If they stand beside you “RESPECT THEM” If they stand against you Show NO MERCY!!! @mkoroghlyNever give up on yourself Queen strap up with the best in the game ! team Cardillo @livecolorsmiami@cardilloweightbelts@no_limit_fitness_miami__ @rafael516@m.i.a_braidshref='https://enidealkilo.com/tag/personaltrainer' title='personaltrainer Instagram photos and videos - enidealkilo.com'>#personaltrainer#fitness#gym#bodybuilding#workout#motivation#fit#fitnessmotivation#training#health#gymlife#muscle#lifestyle#personaltraining#coach#body#abs#strengthtraining#strength#cardio#sport#dmfortraning#miamitrainer#nolimit#kendallmiamitrainer#noac#hardcoregym#tattoedgirls#girlswithmuscles#

    Yup. More squats. However, 145kg x4 is a sleeves/rep PR...I think. It makes me feel much better about the squat frequency anyway 
@hybridperformancemethod @jlsportstherapy @atlanta_gym 
#squats #squatting #bottom #booty #quads #powerlifting #strength #strengthtraining #muscle #bodybuilding #volume #power #gains #ukpowerlifting
    Gee Birring - @gee_birring  Instagram Profile - enidealkilo.com
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    Yup. More squats. However, 145kg x4 is a sleeves/rep PR...I think. It makes me feel much better about the squat frequency anyway @hybridperformancemethod@jlsportstherapy@atlanta_gym #squats#squatting#bottom#booty#quads#powerlifting#strength#strengthtraining#muscle#bodybuilding#volume#power#gains#ukpowerlifting

    Goodnight Crazy Chicken, it was fun while it lasted.... 1 minute and 3 seconds to be exact.

Hopefully that will teach you to respect others.

#vilsonnumber1
    Mike Ercolano - @mike_ercolano  Instagram Profile - enidealkilo.com
    mike_ercolano
    1

    Goodnight Crazy Chicken, it was fun while it lasted.... 1 minute and 3 seconds to be exact. Hopefully that will teach you to respect others. #vilsonnumber1

    I took advantage of an opportunity and was able to go fishing on the Niger River today. Although it isn’t the most beautiful sight to see I really loved the opportunity to be out there and fish in a river that we grow up learning about in history.

#history #healthy #fitfam #strengthtraining #pump #bodybuilding #training #gym #happiness #love #fit #fitspo
    Alexander Dalziel - @alexdalzielfitness  Instagram Profile - enidealkilo.com
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    I took advantage of an opportunity and was able to go fishing on the Niger River today. Although it isn’t the most beautiful sight to see I really loved the opportunity to be out there and fish in a river that we grow up learning about in history. #history#healthy#fitfam#strengthtraining#pump#bodybuilding#training#gym#happiness#love#fit#fitspo

    No running pic today, because we went for a 4KM walk after dinner instead . It was nice because it gave us time to talk, to pick up memories of our youth and forget about stress of our daily lives . Sunset after a warm day is just pure happiness .
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🇳🇱 Netjes boodschappen doen en een avondeten plan hebben . Toch besluiten de tram te pakken en uiteten te gaan . Lekker Indiaas gegeten . Vervolgens terug naar huis gelopen in de avondzon . Weetje, dit soort spontane avondjes zijn eigenlijk ook gewoon nodig . Ga jij ook wel eens op Maandag uiteten? 🥬.
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#mondaywalk #sunset #goldenhour #sunsetwalk
    Grace Wabbijn - @run.with.grace  Instagram Profile - enidealkilo.com
    run.with.grace
    2

    No running pic today, because we went for a 4KM walk after dinner instead . It was nice because it gave us time to talk, to pick up memories of our youth and forget about stress of our daily lives . Sunset after a warm day is just pure happiness . ___ 🇳🇱 Netjes boodschappen doen en een avondeten plan hebben . Toch besluiten de tram te pakken en uiteten te gaan . Lekker Indiaas gegeten . Vervolgens terug naar huis gelopen in de avondzon . Weetje, dit soort spontane avondjes zijn eigenlijk ook gewoon nodig . Ga jij ook wel eens op Maandag uiteten? 🥬. ___ #mondaywalk#sunset#goldenhour#sunsetwalk

    Lost 4lbs haven’t I? Will power, working hard and just focusing on what needs to be done. My PT is the best ‍️ #motivateyourself #motivationalmonday #strengthtraining #diet #weightloss #fitness #gym #gymlife #running #nike #bodygoals #bodytransformation
    💕💕💕💕 - @the_life_of_cat_  Instagram Profile - enidealkilo.com
    the_life_of_cat_
    0

    Lost 4lbs haven’t I? Will power, working hard and just focusing on what needs to be done. My PT is the best ‍️ #motivateyourself#motivationalmonday#strengthtraining#diet#weightloss#fitness#gym#gymlife#running#nike#bodygoals#bodytransformation

    Turkey mince, tomato, pepper and celery pasta with Parmesan.
    Paul Anderson - @paulandersonstrength  Instagram Profile - enidealkilo.com
    paulandersonstrength
    1

    Turkey mince, tomato, pepper and celery pasta with Parmesan.

    A protein packed power Pitta for dinner  🥙
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This sorted me right out before Spinning & Bodypump tonight.  It was soooo tasty I could’ve tried another one 
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Scrambled Eggs, Smoked Salmon (50g for 3SP), Spinach, Salt, Pepper, Garlic, Onion, Chives & Smoked Paprika stuffed into a 4SP @bfreefoods Stonebaked Pitta Bread x
    ⒶⓜⓎ - @amys_ww_diary  Instagram Profile - enidealkilo.com
    amys_ww_diary
    1

    A protein packed power Pitta for dinner 🥙 . This sorted me right out before Spinning & Bodypump tonight. It was soooo tasty I could’ve tried another one . Scrambled Eggs, Smoked Salmon (50g for 3SP), Spinach, Salt, Pepper, Garlic, Onion, Chives & Smoked Paprika stuffed into a 4SP @bfreefoodsStonebaked Pitta Bread x

    310lbs (140.6kg) Farmer’s Walk PR Today!
• • • (Sorry for shaking video) Aside from doing the CASPP Challenge, I have been training and targeting muscle groups that are not being hit by the challenge. 
#fitness #strong #bodybuilding #athletics #powerlifting #gym #strengthtraining #strength #strongman #strongmantraing
    CASPP Fitness Challenge - @caspp_challenge  Instagram Profile - enidealkilo.com
    caspp_challenge
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    310lbs (140.6kg) Farmer’s Walk PR Today! • • • (Sorry for shaking video) Aside from doing the CASPP Challenge, I have been training and targeting muscle groups that are not being hit by the challenge. #fitness#strong#bodybuilding#athletics#powerlifting#gym#strengthtraining#strength#strongman#strongmantraing

    Most people either don’t begin working out because they don’t know how to start and those that do start, go in blind. There’s some simple steps to follow that’ll help pave the way for a successful fitness lifestyle.

1️⃣ Know why you’re training, whether it’s for performance, muscle gain, strength, or fat loss.
2️⃣ Realize that if you’re training for muscle gain you’re not going to look like Arnold. Most everything is individual and accept your own circumstances.
3️⃣ Get yourself a good training plan, and not just one from an Instagram account or magazine. This is where having a personal trainer can really help as they can individualize the plan and most are experts.
4️⃣ Pick a time a the day you can workout every time and that hopefully feels comfortable. Also pick a number of days of the week you won’t miss, ideally at least 2-4. 
5️⃣ Accept that fitness is a lifestyle. Whatever goal you have will take time, it’s a marathon not a sprint. It’s not necessary to be in a rush to achieve your goal, oftentimes the end results will be better if they aren’t rushed.
    Andrew Jensen, CPT - @adjtraining  Instagram Profile - enidealkilo.com
    adjtraining
    1

    Most people either don’t begin working out because they don’t know how to start and those that do start, go in blind. There’s some simple steps to follow that’ll help pave the way for a successful fitness lifestyle. 1️⃣ Know why you’re training, whether it’s for performance, muscle gain, strength, or fat loss. 2️⃣ Realize that if you’re training for muscle gain you’re not going to look like Arnold. Most everything is individual and accept your own circumstances. 3️⃣ Get yourself a good training plan, and not just one from an Instagram account or magazine. This is where having a personal trainer can really help as they can individualize the plan and most are experts. 4️⃣ Pick a time a the day you can workout every time and that hopefully feels comfortable. Also pick a number of days of the week you won’t miss, ideally at least 2-4. 5️⃣ Accept that fitness is a lifestyle. Whatever goal you have will take time, it’s a marathon not a sprint. It’s not necessary to be in a rush to achieve your goal, oftentimes the end results will be better if they aren’t rushed.

    You might have heard your Instructor in class last week, encouraging women that have been with Fifty 5 Fitness for more than one session to LIFT HEAVIER WEIGHTS ....but why?? 1️⃣ A stronger body helps you age better! Research has shown that greater muscle mass in older women is associated with better mobility, and lower body weight.

2️⃣ You will burn more calories outside of exercise class (even while watching )! Once you start to lift heavier weights, you will build more muscle. The more muscle you have, the more calories you burn each day.

3️⃣ Your bones🦴 will become stronger! Helping to decrease your chances of osteopenia or osteoporosis. 
4️⃣ Weightlifting maintains lean muscle tissue, preventing age related muscle loss! So don’t be afraid of lifting heavier in class. Gradually increase your weight size in each exercise, and in no time you will be feeling STRONGER!
    Fifty 5 Fitness - @fifty5fitness  Instagram Profile - enidealkilo.com
    fifty5fitness
    1

    You might have heard your Instructor in class last week, encouraging women that have been with Fifty 5 Fitness for more than one session to LIFT HEAVIER WEIGHTS ....but why?? 1️⃣ A stronger body helps you age better! Research has shown that greater muscle mass in older women is associated with better mobility, and lower body weight. 2️⃣ You will burn more calories outside of exercise class (even while watching )! Once you start to lift heavier weights, you will build more muscle. The more muscle you have, the more calories you burn each day. 3️⃣ Your bones🦴 will become stronger! Helping to decrease your chances of osteopenia or osteoporosis. 4️⃣ Weightlifting maintains lean muscle tissue, preventing age related muscle loss! So don’t be afraid of lifting heavier in class. Gradually increase your weight size in each exercise, and in no time you will be feeling STRONGER!

    Terza di squat, mi sa che ho lasciato una decina di chili in pedana. Bw 82kg
    @carlo__t34  Instagram Profile - enidealkilo.com
    carlo__t34
    2

    Terza di squat, mi sa che ho lasciato una decina di chili in pedana. Bw 82kg

    1 week down 
12 more to go!
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Leg day today 
3 Giant sets
•Lunges to the hydrant •Hamstring curls •deadlifts
•squats •rope cable thrust
•smith machine squats .
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Dm us to inquire about our Contest Prep Packages!
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4 Conquer Athletes will be Competing at the September Show! 
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Stay Tuned!
#ConquerMade #ConquerFitness #Conquertheday #Conquerfromwithin #Conquer #conquerfamily #strengthtraining #athletictraining #gymmotivation #fitnessaddict #athlete #athletes #gym #gymlife #fit #fitfam #fitlife #fitness #chinohills #motivation #determined #dedication
    Conquer Fitness - @conquer_fitness_ch  Instagram Profile - enidealkilo.com
    conquer_fitness_ch
    2

    1 week down 12 more to go! . . Leg day today 3 Giant sets •Lunges to the hydrant •Hamstring curls •deadlifts •squats •rope cable thrust •smith machine squats . . Dm us to inquire about our Contest Prep Packages! . . 4 Conquer Athletes will be Competing at the September Show! . . Stay Tuned! #ConquerMade#ConquerFitness#Conquertheday#Conquerfromwithin#Conquer#conquerfamily#strengthtraining#athletictraining#gymmotivation#fitnessaddict#athlete#athletes#gym#gymlife#fit#fitfam#fitlife#fitness#chinohills#motivation#determined#dedication

    ‘How is your Monday?’ They asked. 
I feel like a bunny hopping around. 
10 minutes HIIT and glutes for an hour  •
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Get it done.  •
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• @gymsharkwomen @gymshark •
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• Strive for a better future •  #melissaussfitness
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#gymnastics #movementculture #bodyweight  #calisthenics #fitness #flexibility #fitnesslifestyle #mobility #personaltrainer #fitfam #yoga #streching #getfit #instafitnessmotivation #gymnasticstrengthtraining #handstandaddict #motivation #fitnessgirl #fitnessaddict #fitspo #athlete #gymnasticbodies #gymnast #handstand #strengthtraining #movement #bodyweighttraining #training
    Melissa - @melissaussfitness  Instagram Profile - enidealkilo.com
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    ‘How is your Monday?’ They asked. I feel like a bunny hopping around. 10 minutes HIIT and glutes for an hour • • Get it done. • • • • • • • • • • @gymsharkwomen@gymshark• • • Strive for a better future • #melissaussfitness _____________________________________________________________ #gymnastics#movementculture#bodyweight #calisthenics#fitness#flexibility#fitnesslifestyle#mobility#personaltrainer#fitfam#yoga#streching#getfit#instafitnessmotivation#gymnasticstrengthtraining#handstandaddict#motivation#fitnessgirl#fitnessaddict#fitspo#athlete#gymnasticbodies#gymnast#handstand#strengthtraining#movement#bodyweighttraining#training

    Wanted to show a few of the ab work outs that I do. Only 3 times a week! Do not do these everyday!!. Inspired by p90x ab ripper x! When I first started this, I could barely do a couple of these ab workouts. Its kinda funny, but going through the motions and trusting that your body is taking care of the finer details really does work! I am not perfect at these workouts by any means but improving none the less and life would be boring without shit to work on! :)
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#abworkout #abs #abworkouts #workout #progress #fitness #fitnessmotivation #fitnessgirl #muscle #musclegrowth #workit #fitstagram #fitsta #abs #musclegains #strengthtraining #strength #buildstrength #cellulite #motivation #p90x #p90x3results #core #abripperx #6packfitness
    Whit 🌳 - @whittyelliott  Instagram Profile - enidealkilo.com
    whittyelliott
    1

    Wanted to show a few of the ab work outs that I do. Only 3 times a week! Do not do these everyday!!. Inspired by p90x ab ripper x! When I first started this, I could barely do a couple of these ab workouts. Its kinda funny, but going through the motions and trusting that your body is taking care of the finer details really does work! I am not perfect at these workouts by any means but improving none the less and life would be boring without shit to work on! :) . . . . . . . . #abworkout#abs#abworkouts#workout#progress#fitness#fitnessmotivation#fitnessgirl#muscle#musclegrowth#workit#fitstagram#fitsta#abs#musclegains#strengthtraining#strength#buildstrength#cellulite#motivation#p90x#p90x3results#core#abripperx#6packfitness

    Been working hard for the past few months and it’s so good to feel and see the difference. Started off at roughly 68kg and now I’m at 80kg. Almost a 2 stone difference in a healthy weight gain and probably the healthiest Iv ever been. Feeling good
    Ben Padley - @bpad92  Instagram Profile - enidealkilo.com
    bpad92
    1

    Been working hard for the past few months and it’s so good to feel and see the difference. Started off at roughly 68kg and now I’m at 80kg. Almost a 2 stone difference in a healthy weight gain and probably the healthiest Iv ever been. Feeling good

    Thanks to @the_forge_strength_gym fpr the mention. If you’re in the KC area, be sure to look up this no-excuses power facility! .
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Build your legacy at KCs best old school strength gym. @the_real_legend_fitness @adam_burton_47_  #becomelegend

#theforgekc#oldschoolgym#bodybuilding#gains#flexfriday#nopainnogain#gymlife#physique#powerlifting#deadlift#squat#benchpress#dedication#getstrong#physique#strength#strengthtraining#weightlifting#weighttraining#girlswholift
    Legend Fitness - @the_real_legend_fitness  Instagram Profile - enidealkilo.com
    the_real_legend_fitness
    1

    Thanks to @the_forge_strength_gymfpr the mention. If you’re in the KC area, be sure to look up this no-excuses power facility! . . Build your legacy at KCs best old school strength gym. @the_real_legend_fitness@adam_burton_47_ #becomelegend #theforgekc#oldschoolgym#bodybuilding#gains#flexfriday#nopainnogain#gymlife#physique#powerlifting#deadlift#squat#benchpress#dedication#getstrong#physique#strength#strengthtraining#weightlifting#weighttraining#girlswholift

    stepping up the cardio game so I can hike 10+ miles a day in Montana soon
    Rizelle Prado - @rizellelifts  Instagram Profile - enidealkilo.com
    rizellelifts
    2

    stepping up the cardio game so I can hike 10+ miles a day in Montana soon

    #MondayMotivation 
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Have you ever walked into a gym or fitness class and felt like you don’t belong?
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The feeling is common when it’s your first time or you haven’t worked out in a long time. It seems like everyone around is in much better shape.
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The reality is everyone starts somewhere. What will make the difference is if you stop thinking about others and get to work on improving yourself. Let your will to be better override the fear of being physically inadequate.
    Intentional Fitness - @intfit_training  Instagram Profile - enidealkilo.com
    intfit_training
    1

    #MondayMotivation — Have you ever walked into a gym or fitness class and felt like you don’t belong? — The feeling is common when it’s your first time or you haven’t worked out in a long time. It seems like everyone around is in much better shape. — The reality is everyone starts somewhere. What will make the difference is if you stop thinking about others and get to work on improving yourself. Let your will to be better override the fear of being physically inadequate.

    DON'T HAVE TIME TO GET TO THE GYM?

I just don’t have time to go to the gym” – Most people get a lunch break.
“There isn’t enough time” – Any exercise is better than no exercise.

I have clients who only have time in their day to train on their lunch breaks. They’re still progressing and moving towards their goals each week. Is it ideal? Maybe not, but there are ways to maximise your time in the gym.

Learn about these programming and time saving techniques. Hit the link in the bio ⏳
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FREE EBOOK 
HOW TO PROGRAM YOUR TRAINING: A COMPREHENSIVE GUIDE. Link in bio 
__
#gymtips #shortworkouts #quickworkouts
    Fat Loss & Muscle Gain - @jrwfitness_  Instagram Profile - enidealkilo.com
    jrwfitness_
    1

    DON'T HAVE TIME TO GET TO THE GYM? I just don’t have time to go to the gym” – Most people get a lunch break. “There isn’t enough time” – Any exercise is better than no exercise. I have clients who only have time in their day to train on their lunch breaks. They’re still progressing and moving towards their goals each week. Is it ideal? Maybe not, but there are ways to maximise your time in the gym. Learn about these programming and time saving techniques. Hit the link in the bio ⏳ __ FREE EBOOK HOW TO PROGRAM YOUR TRAINING: A COMPREHENSIVE GUIDE. Link in bio __ #gymtips#shortworkouts#quickworkouts

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MONDAYS
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Haven’t done weighted pull-ups in awhile but made my way up our kettle bell stack and ended with 70lbs for 3 reps
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Better than yesterday and not as good as tomorrow!
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#alwaysimproving #daily #grind #pullup #letsdosomepullups
    Ricky Fischer - @americkanathlete  Instagram Profile - enidealkilo.com
    americkanathlete
    3

    . MONDAYS . Haven’t done weighted pull-ups in awhile but made my way up our kettle bell stack and ended with 70lbs for 3 reps . Better than yesterday and not as good as tomorrow! . #alwaysimproving#daily#grind#pullup#letsdosomepullups

    Here we have some examples of one of the most functional movements the human body Is capable of doing. 
The Squat is a movement we incorporate in our every day life and a  very important movement we use during strength training to build muscle and burn body fat.
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THE SQUAT; ONE OF THE 6 FUNCTIONAL MOVEMENTS
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The squat is a lower body movement that is not only used to build lower body strength but to use in everyday
Life, like picking up objects off the ground.
Unfortunately this movement has long been forgotten or unused since we no longer practice the safe movement, before 
We learned to walk or crawl we were able to squat comfortably with no problem, just look at toddlers and how
they are able to sit in a squat position. We have lost this important movement and we need to re-learn it as a habit for adulthood. -
So here at Lower Valley Fitness Club we will show you some squat progressions if you are not able to do a barbell squat or a body weight squat. These progressive goals will put those that are interested well on their way to a healthier habit when lifting weights or objects in everyday life. 
Also remember if you need more in depth help with your fitness goals come and see us!!!
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The set up
Before we do any sort of squatting here are some things you need to do to position yourself for the squat.
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 Keep your feet at about shoulder width apart, may be a bit wider for some.
Point your toes out slightly.
Brace and engage your core, and take a deep breath.
 Keep your back straight, retracting your shoulders.
 DO NOT BEND AT KNEES!!! But instead drop the hips and then let your knees bend.
 In the bottom position drive your heels through the floor with your feet flat, and come back up and exhale.
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1️⃣Squat to reach 
2️⃣Air squat
3️⃣Goblet Squat to Box
4️⃣ Goblet Squat
5️⃣ Barbell Box Squat
6️⃣Barbell back Squat
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‼️If you are in need of help, come and see me for a free assessment here at @lvfcinc.
    Lower Valley Fitness Club - @lvfcinc  Instagram Profile - enidealkilo.com
    lvfcinc
    1

    Here we have some examples of one of the most functional movements the human body Is capable of doing. The Squat is a movement we incorporate in our every day life and a very important movement we use during strength training to build muscle and burn body fat. - THE SQUAT; ONE OF THE 6 FUNCTIONAL MOVEMENTS - The squat is a lower body movement that is not only used to build lower body strength but to use in everyday Life, like picking up objects off the ground. Unfortunately this movement has long been forgotten or unused since we no longer practice the safe movement, before We learned to walk or crawl we were able to squat comfortably with no problem, just look at toddlers and how they are able to sit in a squat position. We have lost this important movement and we need to re-learn it as a habit for adulthood. - So here at Lower Valley Fitness Club we will show you some squat progressions if you are not able to do a barbell squat or a body weight squat. These progressive goals will put those that are interested well on their way to a healthier habit when lifting weights or objects in everyday life. Also remember if you need more in depth help with your fitness goals come and see us!!! - The set up Before we do any sort of squatting here are some things you need to do to position yourself for the squat. - Keep your feet at about shoulder width apart, may be a bit wider for some. Point your toes out slightly. Brace and engage your core, and take a deep breath. Keep your back straight, retracting your shoulders. DO NOT BEND AT KNEES!!! But instead drop the hips and then let your knees bend. In the bottom position drive your heels through the floor with your feet flat, and come back up and exhale. - 1️⃣Squat to reach 2️⃣Air squat 3️⃣Goblet Squat to Box 4️⃣ Goblet Squat 5️⃣ Barbell Box Squat 6️⃣Barbell back Squat - ‼️If you are in need of help, come and see me for a free assessment here at @lvfcinc.

    Box squats are paying off. Look at that depth. @jon_marozzi #powerlifting#uspapowerlifting#uspa#uspapower#fitover40#bench#squat#deadlift#strengthtraining#strongman#oldmanstrong#oldmanstrength#tattoo#inked#menwithtattoos#vikingtattoo#viking#vikingstrong#bear#musclebear#verticaldiet#gainz#whateverittakes
    Duff - @jas_juggernaut_duf  Instagram Profile - enidealkilo.com
    jas_juggernaut_duf
    1

    Box squats are paying off. Look at that depth. @jon_marozzi#powerlifting#uspapowerlifting#uspa#uspapower#fitover40#bench#squat#deadlift#strengthtraining#strongman#oldmanstrong#oldmanstrength#tattoo#inked#menwithtattoos#vikingtattoo#viking#vikingstrong#bear#musclebear#verticaldiet#gainz#whateverittakes

    Meal prepped the Italian BMT salad this week again.. just as good as it was the first time! I added sriracha to the ranch this time for a kick. #Fitspo #Fitfam #GirlsWhoLift  #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #teamsexso #nutrition #mealprep #TrainHard #ketosis #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #mealprep #ketomealprep #diet  #fitnessmotivation #Gym #weightlossjourney #keto
    Hannah Hilton - @weightlifting4wine  Instagram Profile - enidealkilo.com
    weightlifting4wine
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    Meal prepped the Italian BMT salad this week again.. just as good as it was the first time! I added sriracha to the ranch this time for a kick. #Fitspo #Fitfam #GirlsWhoLift #GymLife#Legday#NoPainNoGain#FitLife#GetStrong#Workout#teamsexso#nutrition#mealprep#TrainHard#ketosis#Strengthtraining#Physiquefreak#Fitness #Bodybuilding #Yoga#CrossFit#FitFluential #mealprep#ketomealprep#diet  #fitnessmotivation#Gym #weightlossjourney#keto

    Perfect is the enemy of progress. Focus on being better than yesterday.
#MZMRecovery #LiveBetter #NoDaysOff
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#Muscle #Recovery #WorkoutRecovery#HealthyLiving #Workout #Fitspo#Fitfam #GetStrong #GetFit #TrainHard#NoExcuses #JustDoIt #Gains#StrengthTraining #Crossfit #Fitness#Squats #LegDay #ChestDay#CrossfitGirls #CrossfitLife#Crossfitters #Instafit#WorkoutRoutine #PostWorkout#MensFitness #WomensFitness
    MZM Recovery - @mzmrecovery  Instagram Profile - enidealkilo.com
    mzmrecovery
    1

    Perfect is the enemy of progress. Focus on being better than yesterday. #MZMRecovery#LiveBetter#NoDaysOff • • • • • #Muscle#Recovery#WorkoutRecovery#HealthyLiving#Workout#Fitspo#Fitfam#GetStrong#GetFit#TrainHard#NoExcuses#JustDoIt#Gains#StrengthTraining#Crossfit#Fitness#Squats#LegDay#ChestDay#CrossfitGirls#CrossfitLife#Crossfitters#Instafit#WorkoutRoutine#PostWorkout#MensFitness#WomensFitness

    ‍️ Play time b4 I’m back on program tomorrow 
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‍️ 70kg snatch x 3 reps •
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 I think this is the most weight I’ve done for a triple 
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#snatch #weightlifter #weightlifting #olylifting #olympiclifting #welift #eleiko #strengthtraining #gymbox #gymboxofficial #gymboxfarringdon #coach #pt #london #trainhard #mondayevening #mondaymotivaton #shecan #pb #weliftandwelive
    WhylieCanLift - @whyliecanlift  Instagram Profile - enidealkilo.com
    whyliecanlift
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    ‍️ Play time b4 I’m back on program tomorrow • ‍️ 70kg snatch x 3 reps • • I think this is the most weight I’ve done for a triple • • • • • #snatch#weightlifter#weightlifting#olylifting#olympiclifting#welift#eleiko#strengthtraining#gymbox#gymboxofficial#gymboxfarringdon#coach#pt#london#trainhard#mondayevening#mondaymotivaton#shecan#pb#weliftandwelive

    Giant bench PR! 425lbs. Training has been going very very well. Put on some huge gains in the last year. Bench has gone up 90lbs in the last 12mo!  #uspapowerlifting #uspanationals2019 #benchpress #powerlifting #strengthtraining #strengthathlete #bodybuilding #strong
    Calvin Clark - @bison_underground  Instagram Profile - enidealkilo.com
    bison_underground
    1

    Giant bench PR! 425lbs. Training has been going very very well. Put on some huge gains in the last year. Bench has gone up 90lbs in the last 12mo! #uspapowerlifting#uspanationals2019#benchpress#powerlifting#strengthtraining#strengthathlete#bodybuilding#strong

    If you've been following along with our neck series over the last few weeks and your neck is starting to move pretty well, and you’re ready for more challenging neck strengthening exercises, then give these Passive Range Holds for neck flexion a try.  The key is to now let your upper back come off of the ground.  Feel the muscles of the front part of the neck while doing this, not your abs!  3 rounds of 10 seconds is a good place to start, and then progressing to 3x20 seconds, and then 3x30 seconds.  Don’t forget to breathe! #bestrongbemobile
    Matt (Strength&Mobility Coach) - @pippin_performance  Instagram Profile - enidealkilo.com
    pippin_performance
    1

    If you've been following along with our neck series over the last few weeks and your neck is starting to move pretty well, and you’re ready for more challenging neck strengthening exercises, then give these Passive Range Holds for neck flexion a try. The key is to now let your upper back come off of the ground. Feel the muscles of the front part of the neck while doing this, not your abs! 3 rounds of 10 seconds is a good place to start, and then progressing to 3x20 seconds, and then 3x30 seconds. Don’t forget to breathe! #bestrongbemobile

    “Strength is not the absence of feeling pain. Strength is to feel the pain, understand it, accept it and to recognize it's more important to keep pushing forward in spite of feeling it.” Wesam Fawzi
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Join our community of passionate athletes and bring this game changing product to market (see link in bio).
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#hard #mind #willpower #endurance #triathlete #rewirefitness #triathlon #roadracing #kickstarter #mountainbike #gravel #pushyourself #findaway #showup #athlete #type2fun #strengthtraining #trailrunning #climbing #alpine #endurancetraining #sportscience #coaching #strengthcoach #embracethesuck #getitdone #braintraining #nolimits #waroncomfort #stoic
    REWIRE FITNESS - @rewirefitness  Instagram Profile - enidealkilo.com
    rewirefitness
    1

    “Strength is not the absence of feeling pain. Strength is to feel the pain, understand it, accept it and to recognize it's more important to keep pushing forward in spite of feeling it.” Wesam Fawzi . . Join our community of passionate athletes and bring this game changing product to market (see link in bio). . . #hard#mind#willpower#endurance#triathlete#rewirefitness#triathlon#roadracing#kickstarter#mountainbike#gravel#pushyourself#findaway#showup#athlete#type2fun#strengthtraining#trailrunning#climbing#alpine#endurancetraining#sportscience#coaching#strengthcoach#embracethesuck#getitdone#braintraining#nolimits#waroncomfort#stoic

    Happy Monday Everyone!!!! It’s a brand new day to give it our all and work closer to our goals!! There is NO “I can’t!!” Just remember, if we give our body everything it needs: proper nutrition, sleep, water, etc., then we can exceed all expectations!! Just take things day by day and focus on making it your very best!!  Starting off the week right with this simple, effective, and killer triceps giant set!!! ️‍️️‍️ Thank you to @mrcshadows for not only training me but educating and providing a wealth of knowledge on proper technique, form, and most importantly that mind muscle connection!!!  @stanthemanmcquay @physiqueinc @enrichfitgym 
#triceps #giantset #muscle #npcbikini #npcbikiniprep #npcbikinicompetitor #upperbody #upperbodyday #workout #fitness #fitchick #health #wellness #bodybuilding #strengthtraining #strong #strongwomen #goals #manifest #justdoit #bootyqueenapparel #phzqinc #discipline #perseverance #willpower #mindmuscle #physiqueincsquad #bqlifestyle
    Hasmik Siwajian - @jasmine_stucco  Instagram Profile - enidealkilo.com
    jasmine_stucco
    1

    Happy Monday Everyone!!!! It’s a brand new day to give it our all and work closer to our goals!! There is NO “I can’t!!” Just remember, if we give our body everything it needs: proper nutrition, sleep, water, etc., then we can exceed all expectations!! Just take things day by day and focus on making it your very best!! Starting off the week right with this simple, effective, and killer triceps giant set!!! ️‍️️‍️ Thank you to @mrcshadowsfor not only training me but educating and providing a wealth of knowledge on proper technique, form, and most importantly that mind muscle connection!!! @stanthemanmcquay@physiqueinc@enrichfitgym #triceps#giantset#muscle#npcbikini#npcbikiniprep#npcbikinicompetitor#upperbody#upperbodyday#workout#fitness#fitchick#health#wellness#bodybuilding#strengthtraining#strong#strongwomen#goals#manifest#justdoit#bootyqueenapparel#phzqinc#discipline#perseverance#willpower#mindmuscle#physiqueincsquad#bqlifestyle

    Do more of the things that make you happy and feel strong AF. Inversions are it for me  some of today’s core & upper body work. 20r of inverted #trx mountain climbers, tucks & straddle. And some additional inversion work I do  #yogagirl #inversionjunkie #yogaeverydamnday #yogaforabs #yogamuscles #core #yogaathome #workout #mondaymotivation #motivationmonday #handstandeverydamnday #workoutathome #havefun #girlswithmuscle #trxtraning #workoutvideo #trxvideo #fitness #workoutideas #healthy #strengthtraining #bodyweighttraining
    Jen - @jenniferleeandras  Instagram Profile - enidealkilo.com
    jenniferleeandras
    1

    Do more of the things that make you happy and feel strong AF. Inversions are it for me some of today’s core & upper body work. 20r of inverted #trxmountain climbers, tucks & straddle. And some additional inversion work I do #yogagirl#inversionjunkie#yogaeverydamnday#yogaforabs#yogamuscles#core#yogaathome#workout#mondaymotivation#motivationmonday#handstandeverydamnday#workoutathome#havefun#girlswithmuscle#trxtraning#workoutvideo#trxvideo#fitness#workoutideas#healthy#strengthtraining#bodyweighttraining

    Light leg days are just as beneficial as your heavy leg days. I didn’t record my warm up but I will post one soon. 
1. Start off by warming up your hips, cable column in flexion, abduction, short ROM extension. (3 sets of 15 reps)
2. Cha cha banded 
3. Hip thrust 5 sets of 15 rep with a 5-6 second hold at peak tension. 
3. Sumo deadlifts 3 sets of 12-15 reps (control the negative) 
4. Leg press super set (10 reps wide stance and 10 reps narrow stance) combined with sumo KB squats 
5. Leg extensions super set with lying hamstring curls (4 sets of 12-15 reps)
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At the end I finished off with 4 sets of banded clam shells super set with banded glute bridges each 25-30 reps in the set.
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#personaltrainer #Gymalpha #Fit #latina  #fitnessjourney #explorepage#girlswithmuscle  #gymalpha #bodybuilding #likesforfollow  #fitmodel #fitnessmotivation #followforfollow #npc #strengthtraining #fitnessjourney #fitnesslife #inspiration  #fitfam #girlswholift #motivation #aesthetics  #fitchick #fitspo #weightloss  #womenwholift #dedication #backday #fitspo #instafitfam #couplegoals #gymgoals #instafit
    A R L Y N | NYC 🇩🇴 - @ironessarlynfit  Instagram Profile - enidealkilo.com
    ironessarlynfit
    1

    Light leg days are just as beneficial as your heavy leg days. I didn’t record my warm up but I will post one soon. 1. Start off by warming up your hips, cable column in flexion, abduction, short ROM extension. (3 sets of 15 reps) 2. Cha cha banded 3. Hip thrust 5 sets of 15 rep with a 5-6 second hold at peak tension. 3. Sumo deadlifts 3 sets of 12-15 reps (control the negative) 4. Leg press super set (10 reps wide stance and 10 reps narrow stance) combined with sumo KB squats 5. Leg extensions super set with lying hamstring curls (4 sets of 12-15 reps) . . . At the end I finished off with 4 sets of banded clam shells super set with banded glute bridges each 25-30 reps in the set. . . . . . . . . . . #personaltrainer#Gymalpha#Fit#latina #fitnessjourney#explorepage#girlswithmuscle #gymalpha#bodybuilding#likesforfollow #fitmodel#fitnessmotivation#followforfollow#npc#strengthtraining#fitnessjourney#fitnesslife#inspiration #fitfam#girlswholift#motivation#aesthetics #fitchick#fitspo#weightloss #womenwholift#dedication#backday#fitspo#instafitfam#couplegoals#gymgoals#instafit

    It’s been forever (well, it seems like it) since I’ve posted anything on here.  My schedule has been completely different for the past few months and I honestly had not step foot into a gym in like 2 months  Instead, I’ve been doing at-home workouts in my garage.  I felt anxious going to the gym again and thought I had probably lost some strength but, I was pleasantly surprised that I was able to go pretty heavy on some lifts. It felt really good getting a leg workout in at the gym! 
#legday #liftheavyorgohome #squats #deadliftsarelife #gymtime #legdaysarethebestdays #fellingstrong #strong #pushyourself #strengthtraining
    Well And Centered - @well_and_centered  Instagram Profile - enidealkilo.com
    well_and_centered
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    It’s been forever (well, it seems like it) since I’ve posted anything on here. My schedule has been completely different for the past few months and I honestly had not step foot into a gym in like 2 months Instead, I’ve been doing at-home workouts in my garage. I felt anxious going to the gym again and thought I had probably lost some strength but, I was pleasantly surprised that I was able to go pretty heavy on some lifts. It felt really good getting a leg workout in at the gym! #legday#liftheavyorgohome#squats#deadliftsarelife#gymtime#legdaysarethebestdays#fellingstrong#strong#pushyourself#strengthtraining

    Lunes de Piernita  Ven, conoce nuestras instalaciones y aprovecha tus dos días de prueba gratis  #legday #spinningclass #sport1gym #sport1gymvalle #sports1nutrition #s1g #s1n
    Sport 1 Gym Valle - @sport1gymvalle  Instagram Profile - enidealkilo.com
    sport1gymvalle
    1

    Lunes de Piernita Ven, conoce nuestras instalaciones y aprovecha tus dos días de prueba gratis #legday#spinningclass#sport1gym#sport1gymvalle#sports1nutrition#s1g#s1n

    Con il Powerlifting non si mette massa muscolare cit.
Mansione speciale a @barbaarancia che mi sopporta ogni giorno! (quando pesi troppo é sempre cosa buona e giusta far vedere SOLO la schiena 🤣) #powerlift #powerlifter #dreamsathlete #fuelyourbody #fitness #strength #strengthtraining #start #mass #gainer #gains #earn #squat #benchpress #deadlift #back #bigthree #followforlike #likeforlikes #followers #lift #gymlife
    Francesco El Principe Mincone - @_el_principee  Instagram Profile - enidealkilo.com
    _el_principee
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    Con il Powerlifting non si mette massa muscolare cit. Mansione speciale a @barbaaranciache mi sopporta ogni giorno! (quando pesi troppo é sempre cosa buona e giusta far vedere SOLO la schiena 🤣) #powerlift#powerlifter#dreamsathlete#fuelyourbody#fitness#strength#strengthtraining#start#mass#gainer#gains#earn#squat#benchpress#deadlift#back#bigthree#followforlike#likeforlikes#followers#lift#gymlife

    Since it was Father’s Day yesterday, we decided to give you all your time with your families. 
Today, we are having a One-Day Flash Sale, Save 40% on all orders placed, this sale ends on midnight!

Use code: FS40 (at checkout)
    Scal® Clothing - @scalclothing  Instagram Profile - enidealkilo.com
    scalclothing
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    Since it was Father’s Day yesterday, we decided to give you all your time with your families. Today, we are having a One-Day Flash Sale, Save 40% on all orders placed, this sale ends on midnight! Use code: FS40 (at checkout)

    W3 / D1
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Squat
@ 160Kg x1
@ 143Kg x4
@ 121Kg x6x3
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Bench 
@ 96Kg x4
@ 86Kg x6
@ 77.5Kg x8x3
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Incline DB Press x10x3
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#powerlifting #squat #bench #deadlift #strength #strengthtraining
#fitness #bodybuilding #weightlifting #gym #progress #fitnessmotivation #selfimprovement #fitnessjourney
    Adam Dalton - @adamdalton99  Instagram Profile - enidealkilo.com
    adamdalton99
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    W3 / D1 • Squat @160Kg x1 @143Kgx4 @121Kgx6x3 • Bench @96Kgx4 @86Kgx6 @77.5Kgx8x3 • Incline DB Press x10x3 • #powerlifting#squat#bench#deadlift#strength#strengthtraining #fitness#bodybuilding#weightlifting#gym#progress#fitnessmotivation#selfimprovement#fitnessjourney

    First time being cleared for #StrengthTraining in 6️⃣ months.  Great job mom!!  #ProudSon #ProudTrainer #MondayMotivation NOLAfitlife.org
    Steve Ortez Allen - @nolafitlife  Instagram Profile - enidealkilo.com
    nolafitlife
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    First time being cleared for #StrengthTrainingin 6️⃣ months. Great job mom!! #ProudSon#ProudTrainer#MondayMotivationNOLAfitlife.org

    14 days left to sign up for our SUMMER SLIM DOWN CHALLENGE!
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Only $89️
Before and after fitness assessment and body scan
10 Group sessions
Meal prep guide and recipe e-book
Daily motivation & access to one of our awesome coaches
🥇WINNER winner  dinner will receive $360 credit 
Sign up with Jeremy ASAP or call and we can set you up! (760)469-4648
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Follow us @anytimefitnesspalmdesert
    Anytime Fitness Palm Desert - @anytimefitnesspalmdesert  Instagram Profile - enidealkilo.com
    anytimefitnesspalmdesert
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    14 days left to sign up for our SUMMER SLIM DOWN CHALLENGE! . Only $89️ Before and after fitness assessment and body scan 10 Group sessions Meal prep guide and recipe e-book Daily motivation & access to one of our awesome coaches 🥇WINNER winner dinner will receive $360 credit Sign up with Jeremy ASAP or call and we can set you up! (760)469-4648 . . . Follow us @anytimefitnesspalmdesert

    Quadricep strength is imperative to drive the knees back during the #squat and #deadlift. This squat variation, called a *Spanish squat*, forces the quad to stay working throughout the full range. The resistance of the band should be enough to nearly pull you forward.🤪 Try to get 12 repetitions without stopping! 
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#powerlifting #strengthen #olympiclifting #pr #crossfitlife #functionaltraining #crossfitters #strengthtraining #buildmuscle #Sacramento #westsacramento #elkgrove #folsom #physicaltherapy #sportsperformance #crossfit #functionalfitness
    NorCal Physiotherapy - @norcal_physio  Instagram Profile - enidealkilo.com
    norcal_physio
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    Quadricep strength is imperative to drive the knees back during the #squatand #deadlift.This squat variation, called a *Spanish squat*, forces the quad to stay working throughout the full range. The resistance of the band should be enough to nearly pull you forward.🤪 Try to get 12 repetitions without stopping! . . #powerlifting#strengthen#olympiclifting#pr#crossfitlife#functionaltraining#crossfitters#strengthtraining#buildmuscle#Sacramento#westsacramento#elkgrove#folsom#physicaltherapy#sportsperformance#crossfit#functionalfitness

    •The cure for anything is salt water - sweat, tears or the sea•
Yesterday I finally broke down during this move. I had a few extra cocktails, indulged a little in yummy food and had a good long cry. This morning I picked myself up and got a few miles in. I’m feeling a million times better and ready to tackle this week️ Movers start packing on Friday!!
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#pennylainruns #shopsweetknox #runnermom #runnermotivation #sweetboy #mommasboy
#momboss #runnersofinstagram #girlswhorun #healthylifestyle #fitfamily #husbandtravels #strengthtraining #buildingmuscle #relocatingtoflorida #sweatitout #movingisstressful #stressrelief #runningistherapy #flipbelt #mondaymotivation
    Penny Lain Hensley - @pennylainruns  Instagram Profile - enidealkilo.com
    pennylainruns
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    •The cure for anything is salt water - sweat, tears or the sea• Yesterday I finally broke down during this move. I had a few extra cocktails, indulged a little in yummy food and had a good long cry. This morning I picked myself up and got a few miles in. I’m feeling a million times better and ready to tackle this week️ Movers start packing on Friday!! . . #pennylainruns#shopsweetknox#runnermom#runnermotivation#sweetboy#mommasboy #momboss#runnersofinstagram#girlswhorun#healthylifestyle#fitfamily#husbandtravels#strengthtraining#buildingmuscle#relocatingtoflorida#sweatitout#movingisstressful#stressrelief#runningistherapy#flipbelt#mondaymotivation

    Box squatting and squatting to a box aren't the same thing. 
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Squatting to a box is generally done as a depth check, or to help people get comfortable with a new variation or stance in an exercise. 
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Box squatting however, is done with the intention of loading the posterior chain and on most people will look quite a bit different than their regular squat. More of a sit back, with the goal being to keep a more vertical skin angle and using the hammies and glutes to stabilize the movement. The focus is not plopping onto the bench, but rather controlling the sit until tension begins to unload from the quads and then driving back up. 
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Very low back and knee friendly when done correctly, the box squat is a great in-season lift if you're looking for something to jive with field or court work.

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These combined with the narrow stance squats and good mornings on Saturday got me juicy.

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#forgedstrength #assmovesmass #superiorposterior #forgeyourself #forgedstrong #raisethebarsiouxfalls #siouxfallstraining #betheanvil #personaltrainers #personaltrainingstudio
    Matt Dolan - @matt_forgedstrength  Instagram Profile - enidealkilo.com
    matt_forgedstrength
    1

    Box squatting and squatting to a box aren't the same thing. _ Squatting to a box is generally done as a depth check, or to help people get comfortable with a new variation or stance in an exercise. _ Box squatting however, is done with the intention of loading the posterior chain and on most people will look quite a bit different than their regular squat. More of a sit back, with the goal being to keep a more vertical skin angle and using the hammies and glutes to stabilize the movement. The focus is not plopping onto the bench, but rather controlling the sit until tension begins to unload from the quads and then driving back up. _ Very low back and knee friendly when done correctly, the box squat is a great in-season lift if you're looking for something to jive with field or court work. _ These combined with the narrow stance squats and good mornings on Saturday got me juicy. _ #forgedstrength#assmovesmass#superiorposterior#forgeyourself#forgedstrong#raisethebarsiouxfalls#siouxfallstraining#betheanvil#personaltrainers#personaltrainingstudio

    Competition Pause Bench Press
80% - 280x5x6 - PR. This was hard. First three sets all reps were paused. The last two sets were touch and go.

Press
82.5% - 175x4x4 - way harder than it should've been. Every set to failure, probably because I did bench first.

Weighted Dips - BW + 55lbs
4x8

DB Lateral Raises
35s x 5 x 10

Triceps Pushdowns
5x10

#kingjoesbarbellclub
#powerlifting
#strength #startingstrength #strengthtraining #weighttraining #gym #fitness #barbell #barbells #basbarbell #bench #benchpress #overheadpress #chesticles #chest #shoulders #triceps #powerbuilding
    Dave - @djl236  Instagram Profile - enidealkilo.com
    djl236
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    Competition Pause Bench Press 80% - 280x5x6 - PR. This was hard. First three sets all reps were paused. The last two sets were touch and go. Press 82.5% - 175x4x4 - way harder than it should've been. Every set to failure, probably because I did bench first. Weighted Dips - BW + 55lbs 4x8 DB Lateral Raises 35s x 5 x 10 Triceps Pushdowns 5x10 #kingjoesbarbellclub #powerlifting #strength#startingstrength#strengthtraining#weighttraining#gym#fitness#barbell#barbells#basbarbell#bench#benchpress#overheadpress#chesticles#chest#shoulders#triceps#powerbuilding

    Improved posture and balance are associated with core body strength. Planking is one of the most effective exercises for strengthening your whole core. Try this fun challenge: grab a friend and plank for 60 seconds a day for a week. No matter how busy you are, there's almost no excuse for not finding a minute to do a plank, especially when those 60 seconds will be spent doing something physically positive for your body.
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.#mondaymobility #mondaymotivation #lowerbackpain #painmanagement #pt #activelifestyle #healthylifestyle #healthyliving #chiropractor #kcmo #kansascity #fitness #fitnessmotivation #sportsinjury #sportsrehab #core #corestrength #strengthtraining
    KC North Spine & Joint Center - @kcnorthsjc  Instagram Profile - enidealkilo.com
    kcnorthsjc
    1

    Improved posture and balance are associated with core body strength. Planking is one of the most effective exercises for strengthening your whole core. Try this fun challenge: grab a friend and plank for 60 seconds a day for a week. No matter how busy you are, there's almost no excuse for not finding a minute to do a plank, especially when those 60 seconds will be spent doing something physically positive for your body. . .#mondaymobility#mondaymotivation#lowerbackpain#painmanagement#pt#activelifestyle#healthylifestyle#healthyliving#chiropractor#kcmo#kansascity#fitness#fitnessmotivation#sportsinjury#sportsrehab#core#corestrength#strengthtraining

    Hand spring conditioning at pole class tonight! Feeling really strong at the moment which makes a nice change! 
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#poledancer #poledance #pole #polefitness #polefit #strength #strengthtraining #strengthandconditiong #pdaysha #strong #bodybuilding #girlswholift #bikinicompetitor
    KiyaChantellex |Bikini Pro - @kiyachantellex  Instagram Profile - enidealkilo.com
    kiyachantellex
    3

    Hand spring conditioning at pole class tonight! Feeling really strong at the moment which makes a nice change! • • • • • • • • #poledancer#poledance#pole#polefitness#polefit#strength#strengthtraining#strengthandconditiong#pdaysha#strong#bodybuilding#girlswholift#bikinicompetitor

    Rehab squat this morning. Stretching, light accessories, and most importantly squats. Real easy and pain free. Hoping for a good SBD sesh. -
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#fitfam #fitnessjourney #inspireothers
#fintessmotivation #gymlife #getfit #dreambig #journal #progress #teamself #shapesquad #fitnessblogger #bodypositive #pose #fitness
#thefitlife #sweateveryday #strongnotskinny #powerlifting #lifting #shredded #lean #strengthandconditioning #strengthtraining #raw #squat
    I Wanna Be A Powerlifter - @tokenlifts  Instagram Profile - enidealkilo.com
    tokenlifts
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    Rehab squat this morning. Stretching, light accessories, and most importantly squats. Real easy and pain free. Hoping for a good SBD sesh. - - - #fitfam #fitnessjourney#inspireothers #fintessmotivation #gymlife #getfit#dreambig #journal#progress#teamself #shapesquad #fitnessblogger #bodypositive#pose#fitness #thefitlife #sweateveryday#strongnotskinny#powerlifting#lifting#shredded#lean#strengthandconditioning#strengthtraining#raw#squat

    I’ve been dealing with a tight, achy, sore calf so I decided to take another rest day from running so instead of completely resting like yesterday (3,009 steps ) I went to the gym and did a 50 min strength class, 25 min core class and 25 min deep stretch class. Then came home for a 12 mile bike ride (first time in over a year). Hope my leg feels better tomorrow so I can run, run, run. ‍️
#strengthtraining #runnerslife #strength #strongerthanyesterday #strongerthanyouthink #runnerproblems #cycling #cyclechicks #stretchitallout #gymlife
    Amanda - @run.amanda  Instagram Profile - enidealkilo.com
    run.amanda
    0

    I’ve been dealing with a tight, achy, sore calf so I decided to take another rest day from running so instead of completely resting like yesterday (3,009 steps ) I went to the gym and did a 50 min strength class, 25 min core class and 25 min deep stretch class. Then came home for a 12 mile bike ride (first time in over a year). Hope my leg feels better tomorrow so I can run, run, run. ‍️ #strengthtraining#runnerslife#strength#strongerthanyesterday#strongerthanyouthink#runnerproblems#cycling#cyclechicks#stretchitallout#gymlife

    M o n d a y morning Motivation! 🤸‍️
I hope all the Father’s enjoyed their special day yesterday 🥰! I know our little family did as we spent alll day at Disneyland 🤪. Back to business today . Here are some shoulder and triceps exercises to add to your lift!
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Inverted Shoulder Press X Taps
My goodness this is super challenging for me ! I am using a bench for elevation but you can also simply do this with your hands and feet on the floor . Try to stabilize yourself as best you can as you alternate shoulder tapping.
Lying Tricep Extension
This is a staple exercise I do anytime I am training triceps. My elbows are towards the ceiling and I am lowering down towards my ears. You should feel a nice deep stretch in your triceps as you lower down.
🤟Tricep Kickback
My elbow is kept close to my body for all reps. I put a lot of concentration on keeping my elbow steady while using only my tricep to extend my arm.
DB Goblet Hold Press
I am holding a fairly light DB as a warmup before I jump into my working set. I am holding the DB in a Goblet hold as I raise up towards the ceiling and slowly lower back down. Superset this exercise with DB Lateral Raise into Frontal Hold. SHOULDERS ON FREAKIN !!
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Don’t forget to consume your protein and carbs after your lift!.
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 by @brittanyperilleee

#Fitspo #gymkout #Fitfam #GirlsWhoLift  #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #stretches #stretching  #Instarunners #Gym #Movenourishbelieve #Squats
    Gymkout™ - @gymkout  Instagram Profile - enidealkilo.com
    gymkout
    2

    M o n d a y morning Motivation! 🤸‍️ I hope all the Father’s enjoyed their special day yesterday 🥰! I know our little family did as we spent alll day at Disneyland 🤪. Back to business today . Here are some shoulder and triceps exercises to add to your lift! - - Inverted Shoulder Press X Taps My goodness this is super challenging for me ! I am using a bench for elevation but you can also simply do this with your hands and feet on the floor . Try to stabilize yourself as best you can as you alternate shoulder tapping. Lying Tricep Extension This is a staple exercise I do anytime I am training triceps. My elbows are towards the ceiling and I am lowering down towards my ears. You should feel a nice deep stretch in your triceps as you lower down. 🤟Tricep Kickback My elbow is kept close to my body for all reps. I put a lot of concentration on keeping my elbow steady while using only my tricep to extend my arm. DB Goblet Hold Press I am holding a fairly light DB as a warmup before I jump into my working set. I am holding the DB in a Goblet hold as I raise up towards the ceiling and slowly lower back down. Superset this exercise with DB Lateral Raise into Frontal Hold. SHOULDERS ON FREAKIN !! - Don’t forget to consume your protein and carbs after your lift!. . . . by @brittanyperilleee #Fitspo href='https://enidealkilo.com/tag/gymkout' title='gymkout Instagram photos and videos - enidealkilo.com'>#gymkout#Fitfam #GirlsWhoLift #GymLife#Legday#NoPainNoGain#FitLife#GetStrong#Workout#MondayMiles#ChestDay#SeenOnMyRun#TrainHard#Gains#Strengthtraining#Physiquefreak#Fitness #Bodybuilding #Yoga#CrossFit#FitFluential #stretches#stretching #Instarunners#Gym #Movenourishbelieve#Squats

    REALITY CHECK .
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How dedicated are you towards your goals? Saying you want something but doing nothing towards achieving it will get you no where. If you want to be your best, then BE your best. Making the right choices on a daily basis is the only way you will get there; a day at a time. If it was easy everyone would be doing it. .
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You want to lose weight? You want a bigger booty? You want to win a title? The ONLY way you will achieve these goals is to actually put in the work and get it done. .
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Procedures are a temporary solution; changing your LIFESTYLE is how you will gain the physique you want and hold onto it for life. Booty implants will not give you a strong back so you can run around with your grandkids, nor will it give you the strength to hike a mountain or run a marathon. Getting Lipo is not a permanent solution to weightloss, especially if you go back to eating unhealthy and being inactive. .
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Train for a stronger, healthier life you can be proud of. Welcome to the harsh reality that is today; learn how to put in REAL work for what you want. And I’m here to guide you every step of the way . #nikkialliegrofit
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Photographer @ericsnyderphotography 
Outfit @musclenation
    Nikki Alliegro WBFF Pro, Coach - @nikkialliegro  Instagram Profile - enidealkilo.com
    nikkialliegro
    5

    REALITY CHECK . . How dedicated are you towards your goals? Saying you want something but doing nothing towards achieving it will get you no where. If you want to be your best, then BE your best. Making the right choices on a daily basis is the only way you will get there; a day at a time. If it was easy everyone would be doing it. . . You want to lose weight? You want a bigger booty? You want to win a title? The ONLY way you will achieve these goals is to actually put in the work and get it done. . . Procedures are a temporary solution; changing your LIFESTYLE is how you will gain the physique you want and hold onto it for life. Booty implants will not give you a strong back so you can run around with your grandkids, nor will it give you the strength to hike a mountain or run a marathon. Getting Lipo is not a permanent solution to weightloss, especially if you go back to eating unhealthy and being inactive. . . Train for a stronger, healthier life you can be proud of. Welcome to the harsh reality that is today; learn how to put in REAL work for what you want. And I’m here to guide you every step of the way . #nikkialliegrofit . . Photographer@ericsnyderphotography Outfit @musclenation

    الحياة قد حطمتني عدة مرات ,رأيت أمورا لم أكن أريد أن أراها . عشت الحزن و الفشل ، الخدلان و الفقد ،ولكن شيء المؤكد أني دائما أنهض #Fitspo#fitfam#bands#Gimlife#ligday#nopainnogain#fitlife#getstrong#workout#mondaymiles#chestday#seenonmyrun#trainhard#gains#strengthtraining#physiquefreak#fitness#bodybuilding#yoga#crossfit#fitfluential#fitnessfriday#flexfriday#sundayrunday#instarunners#gym#movenourishbelieve#squats#undergroundfitness
    Samir Harim 05 ❄️️️ - @samir_harim_05  Instagram Profile - enidealkilo.com
    samir_harim_05
    6

    الحياة قد حطمتني عدة مرات ,رأيت أمورا لم أكن أريد أن أراها . عشت الحزن و الفشل ، الخدلان و الفقد ،ولكن شيء المؤكد أني دائما أنهض #Fitspo#fitfam#bands#Gimlife#ligday#nopainnogain#fitlife#getstrong#workout#mondaymiles#chestday#seenonmyrun#trainhard#gains#strengthtraining#physiquefreak#fitness#bodybuilding#yoga#crossfit#fitfluential#fitnessfriday#flexfriday#sundayrunday#instarunners#gym#movenourishbelieve#squats#undergroundfitness

    #strengthtraining

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