5,752,219 Photos and Videos

15 seconds ago

Working on my balance an co-ordination in this exercise it was really tough to get the Swiss ball into the correct position an try hold it here. But I do love a challenge another great exercise I will have to practice! xercise4less challenge coordination balance exercise motivation goals gym gymlife fitness fitspo trxworkout trx strengthtraining training health dedication newchallenge mentalhealthrecovery fitnessaddict fitnessgirl fit fitgirl fitlife instructor instafit instagram instafitness personalgoals xercise4less

22 seconds ago

Ok If you’ve not tried f45_batterseapark by now, WHAT COULD YOU POSSIBLY BE WAITING FOR?! 🔥 ⠀ Book your 2 Week Trial TODAY via the link in our bio 🏋🏼‍♀️ ⠀ See you all soon, don’t miss out! F45Battersea

1 minute ago

;; Super excited to be doing my first challenge with Australian Sports Nutrition! I signed up because the 60 Day Challenge ends on the day we fly out to Cairns! I was fated to do this challenge, to get myself feeling great for our holiday. Also, I've tried a sample of the Pyro Bubblegum Grape && it is amazing! Now to not touch it until the challenge starts in October 😅 haha! Also I'm about to run out of the Carnitine RX, so I'm glad this stack included it! 🤤 . challenge supplements preworkout likeforlikes like4likes lfl likelike fitfam fitspo gymmotivation fitnessmotivation fitnessjourney fitchicks fitwomen strongwomen curvygirl workout fattofit fatlossjourney fitmom womenwholift girlswholift bodybuilding weighttraining strengthtraining bodypositive trainhard gym motivation igdaily

5 minutes ago

Highland Games Trebsen 2019 1. Platz 🏆👍🍻 Es war wieder ein super schönes Wochenende im Osten der Republik. Wir konnte das zweite Jahr in Folge den Sieg in Trebsen ausgiebig feiern 🍻✌️😎 Die Veranstaltung war wieder sehr schön und alles top organisiert. Tausende lautstarke Zuschauer treibten die Athleten zu Bestleistung an.💪 lagavulin talisker paradisepunksofficial macgregor1999prießnitzev fourtimesgermanchampion highlander highlandgames meninkilts kilt scotland fitness fit strong training workout strengthtraining fitfarm stoneofmanhood atlasstones

6 minutes ago

✨ R E V I E W ✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Thank you Casey! • I’ve just finished my term and excited for the next one! • Rachel is amazing. She is so dedicated and passionate about post natal exercise, I have never heard someone talk about pelvic floor that much before! • She has created a beautiful environment full of supportive, wonderful women. I love my group and then recently met others, on the end of term night out, who were just as amazing. • The girls who watch the bubs are lovely and helpful. Highly recommend mamas journeys xoxo • Come join us for Term 4 👉👉 book via profile

7 minutes ago

16/122 in our morning motivation/inspiration.

9 minutes ago

Our web exclusive £16 per month Early Bird Premium Membership offer is still available 🔥 Just SIGN UP today via our website and you'll be upgraded to Premium Membership, more info on our website (link in bio)

9 minutes ago

I get it.⁠⠀ .⁠⠀ 🤔You're maybe sceptical about ART program? ⁠⠀ 🤔You're not sure if it'll work for you? ⁠⠀ 🤔You've tried other fitness programs in the past that just haven't delivered the promised results? ⁠⠀ 🤔You're worried about wasting your time and money again?⁠⠀ .⁠⠀ I totally understand that committing to 12 weeks upfront may seem a little daunting. So why not try the first four weeks and start to see the amazing results it can deliver for you.⁠⠀ .⁠⠀ PAY JUST £45 FOR THE FULL 4 WEEKS WITH NO ONWARD COMMITMENT. 😯⁠⠀ .⁠⠀ 100% MONEY BACK GUARANTEE💸⁠⠀ .⁠⠀ I am so confident that you will start seeing real results within these initial 4 weeks that I'll offer you a FULL MONEY BACK GUARANTEE if you follow all my guidance but don't see any change.⁠⠀ .⁠⠀ CLICK LINK IN BIO TO SIGN UP TO THE TRIAL.⁠⠀ .⁠⠀⁣⁠⠀ .⁠⠀ Any further questions just let me know.⁠⠀ .⁠⠀ Olly⁠⠀ .⁠⠀ art12wk abs bodybuilding bodytransformation Dedication Determination fatloss FitForLife FitGoals FitInspiration FitnessTips Focus gymtime getfit healthyliving mindset nevergiveup nopainnogain OnlinePersonalTrainer ollyfosterfitness Progress pushyourlimits PersonalTrainer StrengthTraining sport Success shredded weightlifting workoutmotivation weights

9 minutes ago

𝗕𝗘 𝗦𝗧𝗥𝗢𝗡𝗚𝗘𝗥 𝗧𝗛𝗔𝗡 𝗬𝗢𝗨𝗥 𝗘𝗫𝗖𝗨𝗦𝗘𝗦. BFY is conducting a FUNCTIONAL TRAINING workshop on 6th OCTOBER 2019 in DELHI. Functional training is related to functional fitness which is specifically designed training to improve the performance of various functional activities. For more enquires or details please contact us on 8850907717 ptbahuguna nidhimohankamal indertkd jamesfitspiration rupesh.ratra93 ayush_arora93 functionaltraining fitness workout personaltrainer training gym crossfit fitnessmotivation functionalfitness motivation bodybuilding strength health fit strengthtraining fitfam cardio exercise personaltraining mobility hiit sport calisthenics yoga trx gymlife boxing crosstraining muscle bfy

10 minutes ago

Last day as a 21 year old 🤦‍♂️ Six months ago I could barely manage a single set of three reps at 140kg. Today's workout involved: 3X8 140kg 2X10 130kg Doing heavy singles is cool but what's even cooler is the amount of training (and reps) that actually contributes towards getting those heavy singles! powerlifting powerlifter instagood instafit fitspo fitfam fitspiration fitsporation strengthtraining ipf thestrengthinstitution nzpf powerliftingmotivation health healthy fitness strength

10 minutes ago

Your name is called to head to the platform. Third and final attempt. You put everything you had into the last lift but that little voice in your head said “you have more.” There is no room for fear, hesitation, or doubt here. If any of that nonsense is present, forgo your attempt and head to the car early because that bar is going to be glued to the floor. You have one shot at this—one shot at the lift, one shot at history. So, when you plant your feet, peer over the edge of the bar and take your final breath. Every fiber in your body better be ready to take its place in the record books. animalpak universalnutrition universalnutritionsales universalusa universaleurope animaleurope noskinnychampions animalpak chest bodybuilding motivation inspiration inspo fitness squat benchpress deadlift powerlifting gymlife gym strong muscle fuckoffstrong legday chestday squats coach strengthtraining training fit health workout workoutmotivation progress gains pbkstrengthcoach

10 minutes ago

Yesterday, I competed in Top Lifter IV at liftperformancecentre and walked away with 7/9 lifts and a gold medal in the -64kg division. 🥇 ⠀⠀⠀⠀⠀ Squat: 115/121/125x (+1kg pb) Bench Press: 67/71/75 (+5kg pb) Deadlift: 145/160/170x (-5kg pb) Total: 356 (+1kg pb) ⠀⠀⠀⠀⠀ I left the venue with mixed emotions. Even though I missed my third squat attempt, I was ecstatic about hitting a small personal best on the platform. Bench press was absolutely phenomenal – I never thought the elusive red plate bench would be achievable for me. On the other end of the spectrum, I can’t help but be disappointed about missing the 170kg deadlift. I was so confident about hitting this number – but I just wasn’t strong enough on the day. When you work so hard for something you want so bad, you can’t help but run to the bathroom and cry afterwards. I will lock it out next time. 💫 ⠀⠀⠀⠀⠀ Special thank you to: • joe_barbellmedicine for the world-class coaching. • aaronjod for supporting me through everything. • christinegfisher for clapping each time she saw me. • josh_robbo for cheering me on and joining us at zepickle.manning_jjeffrey for showing up after the meet (A for effort). • liftperformancecentre for hosting a great competition, including all of the volunteers (especially jackmotivate who gives the best bench handouts).

11 minutes ago

Finding that you are dropping the muscle but gaining elsewhere as you get older? Age-related muscle loss; it's a natural part of aging evidently. Most men could lose about at third of their muscle mass during our lifetimes. Well, that sucks right! Now one possible contributor is a natural decline of testosterone the hormone that stimulates muscle growth. The best means to build muscle mass, no matter what your age is some form of resistance or strength training. Now the sad thing is that as we age we actually need to do strength work just to maintain, not increase, muscle mass. Now the best types of strength exercises are functional full body movements such as body weights, resistance exercises, or sweeping movements with weights that activate large muscle groups. Now this doesn't mean that you need to go to the gym as such think about push-ups, pull-ups, squats, planks, a TRX types of suspension system or kettle bells. The most important principle for effective workouts is brief and intense. Workouts that are short in duration and high-intensity stimulate the release of adaptive hormones in the blood stream, such as testosterone, which can help increase energy and delay the aging process by optimizing the function of organs and systems in the body. Now couple of sessions a week is all it takes. This could be just 10 minutes of body weight exercises. Regular consistency of activity with a variety of exercises is key. So go for it! DM me if you want to know more, need a hand or have a chat about improving your health. bodyweightworkout bodyweighttraining bodyweightexercise fullbodyworkout strengthtraining functionalstrength healthylifestyle primalmovement functionalfitness functionaltraining workouts mobilitytraining mobilityexercises exerciseismedicine primalhealthcoach

12 minutes ago

Progress towards any goal starts with one small step. What action can you take today to start building some momentum? Every Monday brings a fresh set of 7 days. Take a moment, refocus, and start the week as you mean to continue. focus Goals Bodycompostion Coaching Results Resultsbasedtraining Personaltrainer Personaltraining Smallgrouptraining Progress Consistency strength strengthtraining beforeandafter fatloss photooftheday picoftheday instafit fitspo igdaily instagram igers fitfam nikafitfam wicklow kilcoole greystones Successtory nikafitstudios

13 minutes ago

Birthday wishes go out to atkfc centre-back johnjjohnson6, who turns 31 today! 🎂🎉

15 minutes ago

easy and effective staircase workout. each excercise x 5 sets x 2 rounds 1) staircase walk 2) squats 3) lunges 4) side lunge with squats 5) squats with weights staircaseworkout strengthtraining

15 minutes ago

Alrightytime to remove the strapping after 5 days. Not only does it look feral but it smells RANK 3 hours of presenting today and the only way I could tolerate the pain was to take Panadeine Forte and anti-inflammatories I’m so, so desperate for a clear diagnosis and way forward. It’s really starting to get me down :( . exercise movement exerciseformentalhealth endorphins endorphinrush mindandbody connectiontobody antidepressant myantidepressant health healthyliving strengthtraining . Or in my case at the moment, none of the above But hey, at least I love my job, I have 4 of THE MOST AMAZING ON THE PLANET, have a wonderful family, great friends and access not only to good medical treatment , but I can afford it. So all in all, life is still pretty effing good 😬

15 minutes ago

A brand new day! A new start! A new week to join me in my classes moveyourframe . Got additional classes on my usual schedule this week: ****Sept 18 Wednesday: Farringdon: 645am Reformer Pilates: Arms and Abs; 730am Basic Reformer Pilates; 815am Power Pilates; 930am Reformer Pilates Hope to see your beautiful faces in the Reformer ☺️ ****Sept 21 Saturday: Farringdon: 1230pm-130pm Mamma Mia Music Video Class Sept 16 Monday (Shoreditch) 5pm Barre, 6pm Total Body, 6.45pm Ass & Abs, 7.30pm Rebounding 815 Barre - Shoreditch Sept 17 Tuesday ( Hammersmith and Fitzrovia) 745am Ass&abs, 9am Barre, 1030am Rebounding (Hammersmith) Fitzrovia 12.15pm Quickie Ass & Abs, 12.45pm Lift, 5.45pm Box Fit, 6.30pm Ass & Abs, 7.15pm Rebounding - Fitzrovia Sept 19 Thursday (Farringdon and Shoreditch) 7am Ass and Abs 45mins, 7.45am Box Fit 8.30am Quickie Rebounding 1215pm Quickie Boxfit 1245pm Quickie Lift - Farringdon Shoreditch 6pm Box Fit, 6.45pm Ass & Abs, 7.30pm Lift - Shoreditch Sept 20 Friday (Farringdon) 4.30pm Rebounding 5.40pm Ass & Abs, 6.25pm Box Fit - Farringdon Sept 21 Saturday (Farringdon) 9.10am Rebounding 10am Ass & Abs, 10.45am Box Fit, 11.30am Lift - 1230pm Mamma Mia Music Video Class Farringdon

16 minutes ago

Got the old girl fired up to make a new stone, we will see in a few days how this little guy turns out.

16 minutes ago

You’ve heard of HIIT but what about FITT? Click the link in the bio to learn about this new method which is a great way to create a workout plan for those who love to participate in class workouts and those tired of doing the same thing, three days a week, at the gym. Strengthtraining FITT HIIT Fitness FittPass

17 minutes ago

Oh hello MONDAY Thought I’d surprise you all with a pic of me not doing yoga but working out with (or more like getting worked by!) trainwithevelyn 🏋️‍♂️👌🏻Over this last year she made me pick up slam balls, kettlebells, weights, resistance bands and more 😂 - I can honestly say it’s genuinely made me feel super strong in both my yoga practise and general life - and I know it’s helping to increase bone density and maintain joint flexibility too 💕 The creation of balanceandglo has stemmed from putting these together with a yoga framework to really find the best and most effective way to create the best fitness regime. Getting the best workout for mind, body and soul ❤️ So once a month this Autumn, starting on WEDS evening we are coming together at the barn thecowtapnellfarm to offer you our Strengthen + Flo sess - the perfect combo of all the above! Come and join us, plus you’ll get a delicious breakfast to take away so you can continue feeling SO good the next day too 🍌🙌🏻 DM me for details or head to balanceandglo - if you’re not following us already then do come along for the journey - we’ve got some epic plans in the pipeline 👌🏻🤩

22 minutes ago

Weekend orders going out! Keep an eye out for your postie guys 👀

32 minutes ago

🔵James approached Absolute Health & performance with a very specific goal. To be strong enough to cope with 15 days of full pack hiking in the northern territory. ⁣ ⁣ 💪This involved carrying a 20kg pack up to 20km per day across beautiful but uneven ground. ⁣ ⁣ 🎥Watch the full video to hear about what was involved and how the hike went.⬇️ Link in bio.⁣

2 hours ago

Fun Fact about Liz, I have lost over 100lbs in less than a year, soooo yeah I have loose skin & cellulite. Here’s the best part, I AM CONFIDENT, I AM ROCKING MY JOURNEY, & I AINT GOT NO TIME😉 TO LET ANYONE BRING ME DOWN💛 • NEVER BE ASHAMED OF YOUR BODY!👏🏻 We all have cellulite, imperfections, wobbly bits that make us unique so never EVER let yourself or anyone tell you you’re not good enough💛

15 hours ago

Happy Sunday everyone 🥰 Tomorrow is the start of a new chapter in my fitness journey excited to tell you all soon!

1 week ago

FOCUS FRIDAY| So as the weekend approaches, take some time review your week ~ Think about the pros 👌🏾and cons 🙅🏾‍♂️ What has worked in your favour and what didn’t exactly go to plan ~ Self analysis and self awareness are crucial components for ones personal growth ~ Learn from your mistakes and in turn eradicate all bad habits, so that next week you’ll be ready to take on new challenges that will help you progress further in life Hope you guys all have an AMAZING weekend • • • kemsfitnessworld nike nikelondon niketraining training athlete focusfriday motivation selfawareness selfanalysis gym workout gymbeast gymlife fitfam fitspo wellness progression trainhard singlearmrow gains focus lifelesson fitnessmotivation strengthtraining mensphysique bodybuilding fitness fitnessjourney knownolimits

3 weeks ago

No momentum deadlifts will allow you to hold body tension throughout movements 💥 Progressive loading at its best 👉intense, but at the same time ,it also allows enough time to get fullY tight from bottom posiTION⚡️⚡️ fitandstrong powerliftingmotivation deadliftform powerlift liftheavy barbellworkout exercises deadlifts deadlifter trainsmarter norestday resistanceband resistancebands resistancebandsworkout gettingstronger realstrength creativeworkouts intenseworkout norestdays treinopesado gainingmuscle entrenarduro treinofuncional strengthtraining gluteus getstronger gymnation スポーツ fitnesschallenge ジム 👉Lower back intense,as charge gets late into glutes ❗️ Play with deficit height, band length , grip attachments etc & become stronger💪💪Hard to torque lats as nothing stable is available that grip can work against 😫

1 month ago

Operation bulk up officially starts tomorrow 🤩🤪 Will be doing all my check in measurements in the morning, including a body scan, so I’ve got some numbers etc to start from! From there I’ll be reverse dieting my way to grow some muscle and make some gains from now until the end of the year🙌🏼👊🏼 As I’ve spent a week at my maintenance and lost 1.3kg, I’ll continue at the same calories for the next week and decide what to do for the best next week! Will keep you all posted 🙌🏼 What type of stuff would you like to see while I’m bulking/ reverse dieting??? Let me know in the comments! 🥰

1 month ago

Already completed my workout for the day (push day today💪🏼) so will be getting my NEAT up for the remainder of this Saturday! Almost finished my first week back at (what I thought was) my maintenance - by the end of tomorrow I’ll have consumed an EXTRA 2,100 calories compared to last week 😳 I don’t know about you but to me that sounds insane, especially when you put as just under and extra day and a half worth of food at last weeks intake, MAD! However at the increased calorie intake per day this week, I’ve actually dropped over 1kg in weight and I feel a lot leaner. I also feel like I’ve filled out a lot more and I’m a bit more defined, my abs have even popped out a lil bit again 🤩 It’s so weird but I feel completely different and I’ve only finished 5 full days so far! So from that I’m really glad I decided to end my mini cut early as I feel like I’m in a much better place this week compared to last week! Always listen to your body, it knows what it’s telling you🤷🏻‍♀️ — ryderwear head to ankle today, one of my favourite mix and match gym sets! Love the seamless and neonude collections together! Use the link in my bio, swipe up on my stories or use OLIVIAH10 for 10% discount on everything on the Ryderwear website 🙌🏼 TeamRyderwear gifted aff

1 month ago

✨Rest days✨ — Taking a proper rest day at least once or twice a week when training consistently can be just as, if not more important than training itself. This means a full day off training, no weights, so that the muscles are given enough time to rest and recover in between workouts. This is massively beneficial when trying to gain strength and muscle mass as it allows sufficient time for the muscle fibres to repair themselves and therefore grow and get stronger. If training continues without these rest days, this can damage your recovery and hinder progress as the muscles don’t repair as effectively therefore new muscle tissue isn’t built in the way it would be when resting appropriately. — As well as taking rest days, your training ‘split’ (basically what muscles and muscle groups your training on which days) should be spaced out in a way that you’ve always got at least 48-72 hours in between training the same muscles twice so that the muscles can rest and recover in the same way as introducing rest days allows. So for example it’s not a great idea to do a heavy chest light shoulders session one day, then do an upper body session the day after - as this could potentially hinder muscle growth. Overtraining has also been shown to lead to decreased performance, poor sleep, fatigue, low moods and hormonal issues - all of which you don’t really want if you can help it! — If you’re anything like me and hate doing nothing, active rest days are a good way to fill in the time when you aren’t training! This means performing some light cardio (or even some HIIT etc as long as you know it won’t harm your recovery!) or keeping active e.g. walking. This keeps up your calorie burn for the day but also helps to keep your blood flow/ heart rate elevated to your muscles which helps towards better muscle recovery! — It’s my rest day today and I’m enjoying it by catching up on a few boring errands and a little bit of shopping with my family. Happy Monday💗

1 month ago

I’ve decided to stop my cut a week early 😱😬😵 Yeah so I’ve given up/ thrown the towel in or whatever you want to call it with my 4 week mini cut after some careful consideration and speaking to my PT. Basically 3 weeks into my cut I’ve still lost no weight what so ever (even though I think I look leaner 🤷🏻‍♀️) so obviously something isn’t quite right! This doesn’t mean I’m just going to give up completely and eat what I like when I like and forget about my next set of goals. Actually it’s a decision I’ve made to reach my goals in a more healthy and appropriate way. I feel like my calories may be a little too low now I’ve gone back to my cut, not sure why, maybe my maintenance calorie intake has gone up or something completely different. Either way I’m going to sit at maintenance for this next week and assess the situation next Sunday. Maybe I will end up losing weight with the increased calories, who knows 🤷🏻‍♀️With me now focusing all my work in the gym purely on strength training, I need to start thinking about fuelling my workouts properly hence the decision I’ve made to up my calories a week early, which means in the long run I’ll get an extra week to cut come bikini comp prep (if I work hard enough 🤩👀). Remember when going for your goals, whether that be losing weight or anything else, if something isn’t quite right then think about why and how to change it in a healthy way. Lowering calories is something in the past I would have thought about doing in this situation without any hesitation, however that’s definitely not the best idea for me in any way! Now it’s time for the gains 🙌🏼👊🏼👏🏼

1 month ago

Burning calories - Cardio VS Weights! — When it comes to burning calories everyone’s first thought is usually straight to cardio, whatever form that may be! High intensity interval training (HIIT) can potentially can burn generous amounts of calories and low intensity steady state (LISS) cardio, a smaller number, but both are still considered to burn a lot more than weights. However once the exercise is over, with cardio the body goes back to its resting calorie burning state pretty quickly whereas with weights the elevated calorie burn can last up to 24 hours from the weight session! The increase in calories burned is due to the greater impact on the metabolic rate that weight training has in comparison to cardio. Although bare in mind this isn’t 100s of calories per hour etc more like 10-15 max. This is important to remember when training especially when using a fitness tracker such as a Fitbit as this increased calorie burn isn’t accounted for! Having a bigger skeletal muscle mass (more muscle) also means you burn more calories at rest in general as this ups your metabolic rate. — — Cardio Pros and Cons: — ✅ It comes in many forms which makes it accessible for a wide range of people! — ✅ It provides a good target to burn calories e.g I want to burn 7 cals a minute doing exercise X ✅ It is extremely good for keeping yourself in a calorie deficit — ❎ Less calories are burned post exercise— — Weights Pros and Cons: — ✅ It increases your overall calorie burn over time by increasing your basal metabolic rate (BMR) ✅ Increased calorie burn after exercise is ceased ✅ Tones and shapes body better than cardio alone ❎ Generally burns less calories per same amount of time as cardio

1 month ago

NEATUP247 👊🏼 Non-Exercise Activity Thermogenesis is an umbrella term for any activity you do that isn’t intended as exercise, for example: doing housework/ washing the car/ walking to the gym etc etc! NEAT is a brilliant way to up those calories burned while trying to keep yourself in a calorie deficit. If you have a little google, you’ll find a lot of studies show activities such as fidgeting or hand tapping/ general movements etc (NEAT) can increase your daily calorie expenditure (how many calories you burn) by up to 350. So upping your NEAT by doing a few extra house chores or parking a little bit further away from the shops and walking a few hundred metres extra and other little similar tweaks all add up to increase those calories burned! I am implementing a lot of NEAT while I’m finishing up my MINI cut as it is a huge help to keep the calorie deficit big enough to lose the final small amount of weight/ fat I’m going for! I always aim for over 10k steps a day and enjoy a walk for an hour or so almost every morning which all adds up! Losing weight isn’t all about gruelling hours on the stair master or 5 body combat classes a week, just help yourself by getting more and more active and you should see a difference without dropping food intake! Also a calorie deficit isn’t just eating small amounts, you can increase your NEAT and still eat the same amount but be in a bigger deficit therefore weight loss may be more achievable •••••••••••••••••••••••••••••••••••••••••••••••••••••• Hair up and my comfy clothes on to get my NEAT on today! Already burned 1,000 cals for the day before breakfast and got lots of little jobs done which feels great 🙌🏼 Gym later on though, it’s leg day 🤪 •••••••••••••••••••••••••••••••••••••••••••••••••••••• Wearing my ryderwear BSX high waisted leggings for my errand running as they’re literally so comfy and pretty and I love them 😍 OLIVIAH10 LINK IN BIO ✨ teamryderwear

1 month ago

Pull day today for me! What is your favourite thing to train? •••••••••••••••••••••••••••••••••••••••••••••••••••••• Wearing ryderwear / ryderwearwomen || OLIVIAH10 link in bio! gifted teamryderwear

2 months ago

Sad day today as it’s bye bye to Cardio Sunday but HELLO to heavy legs/ lower day 🤩🙌🏼 •••••••••••••••••••••••••••••••••••••••••••••••••••••• As I’m nearing the end of my mini cut (two weeks left woo!) I’m playing around with my workouts atm courtesy of riccifitness to see what’s going to work best for me going forward to build some serious muscle until the end of the year 👏🏼 So for the next 2 weeks it’s trial and error with my sessions and I’ll start my strength training officially the day after finishing my cut! Have a look at my story to see some vids of most of today’s workout 🙌🏼 •••••••••••••••••••••••••••••••••••••••••••••••••••••• Quick mini cut update too! I’m now around 53.2kg which is 1.1kg down from where I was two weeks ago. As I’ve got 2 weeks left I’d like to push to reach at least 52.0kg but won’t be dropping my cals any lower as I haven’t plateaued yet 🙌🏼 •••••••••••••••••••••••••••••••••••••••••••••••••••••• Also it’s the last few hours of the ryderwear midyear sale so get on and make your orders with some HUGE savings before you miss out 😫👏🏼 Link in bio and swipe up on my stories for the website with my discount code already entered! Use OLIVIAH10 at the checkout for 10% off 👏🏼 teamryderwear •••••••••••••••••••••••••••••••••••••••••••••••••••••• Happy Sunday everyone

2 months ago

Head to toe in ryderwear for my first leg day of my new split 🤪 The seamless collection is an absolute gym wardrobe staple! Shop these in the sale while you can - it ends on 15th July! Link in bio/ swipe up on my stories for an extra 10% off all sale items with OLIVIAH10 🙌🏼 P.s my tan is beginning to fade which means I need another holiday ASAP right?! teamryderwear

2 months ago

You’ve got to wear pink on a Wednesday right?! Off for my pull session now! Happy hump day everyone 🥰 •••••••••••••••••••••••••••••••••••••••••••••••••••••• Wearing my favourite ryderwear ranges today, seamless (these leggings have 40% off atm) and Neonude collections 🤩 If you fancy treating yourself in the sale get 10% extra off all sale prices with OLIVIAH10 🙌🏼 Link in bio or swipe up on my stories! teamryderwear

2 months ago

So today is meant to be a rest day due to the way I’ve had to schedule my sessions to fit in my 5 day split this week but I’m going to the gym tonight for some LISS cardio, some stretching/ foam rolling and rehab on my very tight hips and also I’m going to practice my form on a few exercises! I started my new split yesterday which is now push, pull, legs, upper, lower rather than an upper lower split like I was doing before! I’ve only done one session so far but I’m loving it! So incredibly pleased to see the 4-6 rep range again, my god have I missed you 😭 It will be trial and error with this split while I complete the rest of my mini cut just to see what works for me and what doesn’t and also find out where I need to focus on like my poor baby triceps and my uneven biceps (left one is non existent)😂 But all in all I’m excited to get going building my strength again and gonna push for a good lean bulk until the end of the year by reverse dieting (like I’ve mentioned before) from the start of August! If anyone has any tips for a good clean lean bulk and reverse dieting please let me know 🥰

2 months ago

MINI CUT UPDATE: Will do these on a Sunday until the end of my mini cut so you’ve got 3 more of these to read! So I’ve been back cutting at the same calories and macros as before my holiday/ diet break and I’ve found it really easy this week which is good 👏🏼 Feeling like I’ve got a lot more energy than before and I’m feeling a bit stronger yet I’m at the same caloric intake so can’t complain! HOWEVER in the 7 days I’ve been cutting my weight hasn’t changed at all 😱 That’s not the end of the world and I won’t be dropping my calories any further or upping my cardio. I’d assume the plateau in my weight is hormonal (time of the month lol) and potentially to do with my extremely sore and possibly swollen muscles (if that’s a thing 🤷🏻‍♀️). So yeah I’ll go again next week with the exactly the same calories and macros and maybe I’ll see a change in my weight then! I do feel a lot leaner than last week even though I’m the same weight as I can see my abs slowly peeking out a little bit again so that’s a positive. Not everything is about the scale changing and numbers and measurements, judge it by the mirror and how you feel 🙌🏼👏🏼 Happy Sunday 🥰

2 months ago

Off to smash a leg session this fine Friday evening! Just got my ryderwear parcel ( gifted) which is all the pieces I’ve ordered in the sale! Go check out my story to see what else I’ve received including this outfit ( laurensimpson Collection cropped tank and camo collection shorts). To check out the sale swipe up on my stories or check out the link in my bio and use OLIVIAH10 for an extra 10% off EVERYTHING! What are you guys training today? 🙌🏼👏🏼 teamryderwear

2 months ago

Giving my ryderwear emerald seamless jewels leggings their first outing to the gym today for my second upper day of the week 🙌🏼💪🏼 Use OLIVIAH10 and check out the link in my bio if you want to get your hands on this set in the mid year sale! Not gonna lie I can barely move my arms or my shoulders and lats so no idea how this workout is gonna go! Still feeling strangely fluffy back on my cut this week as it always takes me a while to readjust to a diet with my weird IBS stomach lol (sorry if that’s TMI) but I should be okay by the end of the week. The low cals hasn’t been a problem though which is good! Hope everyone is having a good week 🥰 teamryderwear gifted

2 months ago

off to the gym for the first weight session of my mini cut and I’m really looking forward to it 🙌🏼👏🏼 Upper day today! In other news got my new replacement fitbit today so of course had to match it to my bra 😂🤷🏻‍♀️

2 months ago

Back at it today after my 2 week break and I’m so happy to be in a routine again Although I said I wouldn’t I weighed myself yesterday and I’ve gained 1.7kg in the 2 weeks off which isn’t bad at all considering how much I’ve eaten 😂 Cardio class tonight then back into my 5 day split tomorrow! It’s the first day of my 4 week cut too so I’m excited to see where I’ll be when I finish it 🙌🏼👏🏼

2 months ago

Well that’s my ten days in the sun done and dusted 😫 Almost time to fly home! I will be continuing my diet break for the rest of the week once I’m back home and then I’ll reassess my weight and body fat etc on Monday to see where to go from there! I’m thinking it’s probably going to be a 4 week mini cut back at around 20% below maintenance then into a calorie surplus and a reverse diet to build me some muscle 💪🏼

2 months ago

Another bikini pic to signify my last full day left in Cyprus 💔 Gutted that it’s nearly over but had an amazing time (bar spending 2 nights in hospital with chris_gilly_mcgill_ because he’s a wally but apart from that!). I’ll be going home a few kg’s heavier than I arrived - as you can tell by the difference in my bikini pic from the first day here 😂👀 but I’ve had a great time, enjoyed lots of nice food and once I get back home I’ll get back into getting it off again. Most of it will probably be water weight so once I start eating normally again it should go back to where I was before! Hope everyone is having a good day 🥰

2 months ago

As promised holiday lower body workout 🙌🏼👏🏼 *SWIPE* •••••••••••••••••••••••••••••••••••••••••••••••••••••• A few unforeseen circumstances have meant I haven’t got to the gym as much as I’d have liked on this holiday but it’s not the end of the world and I’m using that as a good break and a rest from training (which was much needed to be fair!). Anyway I’m back at it today and here’s what I did •••••••••••••••••••••••••••••••••••••••••••••••••••••• SUPERSET ✨ 1a Elevated heel goblet squats 15 reps ✨ 1b Romanian deadlifts 15 reps 1 min rest in between 4 sets ✨ 2 Leg press - 10-12 reps 4 sets, 1min 30 secs rest in between SUPERSET ✨ 3a Glute hyperextensions (I think that’s what they’re called???) 15 reps ✨ 3b Bulgarian split squats 10-12 reps each leg 1 min rest in between, 3 sets ✨ 4 Single leg hip thrusts - 10-12 reps, 3 sets, 1 min rest in between. •••••••••••••••••••••••••••••••••••••••••••••••••••••• And thats you finished! Such a good workout to get up a sweat, especially in the 30 degree Cyprus heat! Let me know if you try this out and as always let me know if you’ve got any tips or anything as you know I’m not a qualified PT or anything and there’s always room for improvement 🙌🏼👏🏼•••••••••••••••••••••••••••••••••••••••••••••••••••••• Wearing my fave shorts ever for this gym session! So unbelievably comfortable and love mixing and matching this ryderwear neonude sports bra with my seamless shorts 🤩 Also ryderwear are having a HUGE mid year sale at the moment with up to 70% off certain lines which is AMAZING If you’re thinking about taking the plunge and ordering something from them I’d highly recommend it as the quality is unbelievable and all the clothes are so comfortable! I wear size small in everything for reference but if you have any questions please let me know in the comments or send me a message! Also with the sale you can use my personal discount code (OLIVIAH10) for an EXTRA 10% off 😍🙌🏼 Let me know if you buy anything with my code so I can say thanks but also so I can have a little peek at what you’ve ordered 🤩✨ ((it’s not a commission link it’s just for you to save money 👏🏼)) teamryderwear gifted

2 months ago

Holiday season and summer is upon us and some people find it daunting to choose the right things to eat while away. Let’s be honest there’s not one set menu of ‘healthy’ things to stick to and really you shouldn’t worry about calories at all while away. I was cutting for 6 months before my holiday and stopped my cut as I went away so I can enjoy the experience rather than being focused on macros etc (as that’s not the be all and end all of life!). Granted I’ll have put on some weight once I get back home but it’s nothing I can’t sort out! While on holiday I’ve enjoyed a few naughty treats and big meals but I’ve also mixed that with lighter/ healthier options as balance is key. I’m here until Wednesday so will be making the most of my time to eat all the Greek/ Cypriot food I can 😋🙌🏼