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@kat_falcone

Relishing in that post workout high for a few moments here... I am in utter SHOCK that this is week 8 of 8!!! 👈🏼 • Best part???? I am noticing some really COOL ISH that has NOTHING to do with me losing weight!!! ✌🏼 • Yes my energy is higher, yes I sleep better, yes I just FEEL great because 93% of the time I am making better food choices!! 🙌🏼 • But for real guys!! It's going beyond that too!! I literally have a better attitude... because I am working on myself body, MIND & SPIRIT... I am way more equip to deal with the "other shit" that previously would rattle me hard. 🤷🏼‍♀️ • The stuff that I used to use as excuses to WHY I couldn't work out, WHY I didn't have time or knowledge to eat healthy, or the common excuse of WHY it was so much easier for other people but just not me. 🙄 • Hmmm yeah I've proven a lot of those excuses WRONG with this process. I CAN work out by creating a schedule that works for ME, I CAN figure out how to eat well by using my resources to find healthy recipes and no it's NOT easier for other people- I have the ability to make the same choices as those successful in whatever endeavor they are rocking in!! 🤘🏼 • Here's the truth: self doubt is a BITCH. Excuses are too. So cut the shit and start DOING YOU!!! This crap has held me back for way to long damnit!! I'm donneeee playing small!! Large goals that previously overwhelmed me... now pump me up!! Why? Because this process has shown me that anything can be accomplished by taking small actions each day. NO ONE is more special than anyone else- we are ALL super freaking awesome!! By literally keeping your head down, trusting the process and having faith that good decisions will pay off- you will wake up one day and be like DAMN life is good!! ❤️ . . . . . . . . . . . . #selflove #kmfwellness #fitnessjourney #bettereveryday #doyou #lifeisgood #liferocks #mainegirl #workit #motivateandinspire at Portland, Maine

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@kat_falcone

Turkey Meatballs & Red Sauce- A clean eating Italian girls BFF!! 🙌🏼 • //FOR REAL// this recipe is so NOM!! 👅 • Next on the docket- baking the "pasta" AKA spaghetti squash 🍝 • . . . . . . . . . #cleanfood #eatwell #fuelthebody #foodpic #getinmybelly #italiangirl #redsauce #kmfwellness #fitnessjourney #eatclean #nomnomnom at Portland, Maine

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@kat_falcone

Pretty productive morning!! 🙌🏼 . . -Audio book listened too while tidying up the house and hooking up our new shower head! ✔️ . . -Saturday morning business hours ✔️ (Cannot wait for my new challenge group announcement with an amazing free gift!!) . . -pressing PLAY to get it done before two of my favorite people arrive 🔜 . . Stay tuned for all of the amazingness coming your way this weekend!!! 😍 . . . . . #saturdaymorningvibes #pressplay #maine #portlandgirl #kmfwellness #productive #getshitdone #fitnessjourney

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@kat_falcone

OFF THE SCALE VICTORY!!🏆 . . When your guy tells you that your bum is looking good 🙌🏼 . . Weighted EVERYTHING is definitely lifting, tightening and strengthening those buns!! 🍑 . . . . . #booty #kmfwellness #workthatbum #nicebumwhereyafrom #instabooty #supportivespouse #offthescalevictory #fitnessjourney #bunsfordays

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@kat_falcone

-Week 4, Day 6. 🙌🏼 -No clue what my weight is as I've put the scale away completely. 💁🏼 -I have WAY more energy than I did when I started. 🤘🏼 -I had Mexican food last night (Meal plan approved) 🌮 -Not feeling deprived or like I'm missing out on anything right now... goals > junk food is my new motto. 💙 -Love yourself > sweet treats 💜 . . All around feeling great about the changes I'm making, the steps being taken each day, the off the scale victories being crushed every moment I prove to myself that I can do anything I want in this life, and grateful for the ability to share with you🤘🏼 . . Happy Saturday Y'all!! Off to get ready for our 3rd Annual Team Project Fearless Golf Tourney!! 🏌 #kmfwellness #lifestyletransformation #loveyourself #selflove #bebetterforyourself #neverstopgrowing

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@kat_falcone

A few things I love about this day: . . 1. I get to spend the day w/ my bestie! 2. Working out together = SO FUN!! 3. Both of us on a meal plan= SUCCESS! 4. We always GET ISH DONE!! 5. Spending time together always results in great moods... we always support each other, lift each other up and focus on moving forward!! 👯 . . Always surround yourself with the people who push you and make you better!! Your future self will be grateful, I promise!! 💜 . . #bestfriendgoals #besties #supportivefriends #girlsthatliftheavy #kmfwellness #mainegirls #somuchloveforher #pusheachotherforward

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@kat_falcone

Week four is proving itself to be a BEAR.. 🐻 . . No change in workouts! Just a different sequence to cause more muscle confusion! But seriously y'all- between the moon 🌙 being a lady 💁🏼 and taking advantage of extra hours at work 💰 I. AM. SPENT!! . . After all that complaining I thought I'd point out some really cool things though... 1. The scale is still hidden and I don't even care! 🙌🏼 2. Being a lady I haven't GORGED from the monthly cravings! 🤘🏼 3. I feel amazing aside from being a little sleepy this week!! 💪🏼 . . With all things we may not be too fond of happening in life... there are ALWAYS positives not too far around the corner. Give thanks and be grateful y'all!! ❤️ . . #kmfwellness #givethanksalways #grattitudeattitude #mainekat #dentalassistant #afitdentalassistant #uptoyou #rockyourlife at Portland, Maine

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@kat_falcone

With my office being 3 minutes away from my house I no longer have a morning commute really- it's been so nice!! 💁🏼 . . . But I will tell you- dropping Karl off at work this morning while my car is being fixed and being able to listen to GRIT on audio on the way to the office didn't suck!! 💜 . . . Taking care of the ish that I fill my brain with early in the morning 🙂 #PositiveMindsLeadPositiveLives . . . Happy Hump Day!! 🐫 #morningcommute #humpwednesday #GRIT #kmf #kmfwellness #mainegirl #dentalassistant

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@kat_falcone

It all started with a //decision// 👈🏼 - A decision to go against my "better judgement" and join this "weird" online group that my friends older sister kept inviting me too. 🤔 - I had SO MUCH DOUBT. This will never work. I was an athlete, how is connecting with people online going to help me? I could never workout at home! I don't have the room. This whole thing is BS- it will never work. 😂 #biggestHaterever - So I declined. I didn't join the group. A month later I received the invite again. Only this same person had some BADASS results following an at home program.. and they were absolutely inspiring. For the first time I had this VERY little spark of hope for myself... "maybe I can do this"... so I gave it a shot. 👌🏼 #WhyTheHeckNot - After my FIRST challenge group.. I had lost 18lbs, 12inches, completed my first full at home program and was now apart of the most supportive community of human beings that I have ever been apart of. For the first time in my life I felt like I was apart of something greater than myself. I had found my people! 🌏 - Today I am stronger, more positive, healthier, happier and have the strongest relationships I've ever had in my life that have all transpired based on the decision to see if this whole "challenge group" thing was for me.. 🤘🏼 - Having a plan is amazing... but having a plan with 24/7 support from real people that are in the trenches with you is life changing. My current group is absolutely rocking it and our next group will be equally as badass!! 🙌🏼 - You never know what the future could look like if you say NO to something before ever giving it a real shot... it may just be the very decision that could change your life. 🤷🏼‍♀️ - If you want to know more or just want to give it a shot- you are invited! This group is for everyone. You in? ✅ #yearofyes #kmfwellness #girlsthatliftheavy #girlbosslife #communitylove #mainegrown #girlpowerrocks at Portland, Maine

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@kat_falcone

I try to convince myself that I am a morning person... but I'll be real with ya. I AM NOT😂 But sometimes ya girl has to do what she has to do... and get that early workout in because the schedule for the evening is JAM PACKED!! 🎉 so day two is done and in the books!! Hammer Plyometrics is a buns burner!!! #bootay . . . . . . . #bunsonfire #squatjumpswillgetya #plyometrics #hammerandchisel #notamorningperson #morningworkout #kmfwellness #sosore

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@kat_falcone

Your light was meant to shine bright... you are doing the world a disservice by playing small and not living up to your full potential... and sharing what you have to offer!! Remember that!! 🙌🏼☀️ . . . . . . . . . . #kmfwellness #doyou #gogirl #morningmotivation #shareyourstory #someoneneedswhatyouhavetooffer #transformationtuesday

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@kmfwellness

Biceps!!!! Everyone loves big #biceps right? I don't think I've ever heard someone say "hmm I wish my biceps were smaller..." Lol. So today we're going to crush them! Standing Concentration Curls: 4 Sets (on each side, last set is a drop set) - 12-15 reps. Zottman Curl: 5 Sets - 12-15 reps. Incline Dumbbell Curl: 4 Sets - 12-15 reps. Overhead Cable Curl: 7 Sets - Pyramid 20,18,15,12,15,18,20. Lying High Cable Curls (to the forehead): 4 Sets - 12-15 reps. Preacher Hammer Dumbbell Curl: 4 Sets (on each side, last two are drop sets) - 10-12 reps. Reverse Barbell Preacher Curls: 4 Sets - 10-12 reps. Hammer Cable Curls with Rope (finisher): 6 Sets, Heavy to light. Squeeze!!!! - 15 reps each. #enjoy #dailyworkout #bicepworkout #thisisgonnahurt #letsdothis #kmfwellness #keepmovingforward #freeworkout #fitness #workoutoftheday #workout #natural #bodybuilding #beingthevillain #thevillain #nopainnogain #fueledbydoubt #behealthy #healthy #persistence #killyourego #health #wellness #itsalifestyle #motivation #happylife #noregrets #positivity #personaltrainer

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@kmfwellness

Ok, let's talk about triceps. Almost everybody that "want's #bigarms " focuses on the bicep. But if you really want big arms you'll focus on the #tricep which makes up for about 70% of the upper arm musculature! There are 3 heads of the Tricep.... Today's #workoutoftheday will hit them all! Today is all triceps.... And #thisisgonnahurt. 😈. Remember the squeeze and stretch. This part is very important! Focus on perfect form, not on throwing heavy weight around. Tricep Cable Kickbacks: 4 Sets (on each side) - 15,12,8,15. Single-Arm Tricep Pushdown (cross body): 4 Sets (on each side): 15,15,12,12. Tricep Pushdown: 5 Sets - 16,14,12,10,8. Cable Overhead Tricep Extension with Rope: 5 Sets - 20,15,15,12,10. Tricep Pushdown with Rope: 5 Sets - 12-15. One-Arm Overhead Cable Tricep Extension: 4 Sets (on each side) - 12-15. Reverse Grip Tricep Pushdown: 5 Sets (3 both hands, last two single-arm drop sets) - 3 Sets 15-20, last 2 drop sets 12-15. #enjoy #dailyworkout #tricepworkout #letsdothis #kmfwellness #keepmovingforward #freeworkout #fitness #trainhard #workout #natural #bodybuilding #beingthevillain #thevillain #nopainnogain #behealthy #healthy #persistence #killyourego #health #wellness #itsalifestyle #motivation #noregrets #positivity #personaltrainer

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@kmfwellness

Happy #monday! #positivity can really affect your attitude and the overall experience you have today! Instead of waking up and grumbling about how Monday's suck, wake up and think about all the possibilities and opportunities to do awesome things! Make it a great day! ☺️ #enjoy #thisisgonnahurt #letsdothis #kmfwellness #keepmovingforward #fitness #trainhard #workout #natural #bodybuilding #beingthevillain #thevillain #nopainnogain #fueledbydoubt #behealthy #healthy #persistence #killyourego #health #diet #wellness #itsalifestyle #motivation #happylife #noregrets #positivity #personaltrainer

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@kmfwellness

Such a great #pump. Idk why but I love training #chest and #back on the same day! Remember the squeeze and stretch with each rep! Heads up: this one will probably take about 1.5 hours. Also, if you don't have a long bar or a place to put one in a corner you can use the hammer strength press machine! #dailyworkout #chestworkout #backworkout #letsdothis #kmfwellness #keepmovingforward #freeworkout #fitness #trainhard #workout #bodybuilding #beingthevillain #thevillain #nopainnogain #fueledbydoubt #behealthy #persistence #killyourego #health #itsalifestyle #motivation #happylife #noregrets #positivity #personaltrainer

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@kmfwellness

I always recommend at least 30 minutes of fasted #cardio in the morning. The cardio can be different based upon your goals.... However, on some cold winter mornings a #cuddle with that special someone might just have to happen instead! Lol. I'm a realist and some things are sometimes just more important than others. Pick your #priorities wisely! Today mine was @mrsamyvillanueva! #cuddleovercardio #kmfwellness #keepmovingforward #fitness #trainhard #love #wifey #workout #natural #bodybuilding #beingthevillain #thevillain #nopainnogain #behealthy #healthy #persistence #killyourego #health #diet #wellness #itsalifestyle #motivation #happylife #noregrets #positivity #personaltrainer

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@kmfwellness

I know I know... Leg exercises are for girls... Well then guess what? #liftlikeagirl ! Think of your legs as a #foundation for your entire body. When building a physique, we can't let one area stay undeveloped and expect to win any awards. Building a nice set of #hams, #quads, #calves and #glutes takes work! I don't particularly enjoy working glutes but you have to be well rounded.... No pun intended. 😈🍑 So here we go with today's #workoutoftheday... Focusing on foot positioning! #lightweightbaby! Seated Leg Curl: 6 Sets (First 3 sets with toes pointed up, last 3 with toes pointed down) - 30,25,20 & 30,25,20. Seated Leg Extensions: 6 Sets (2 sets with toes neutral, 2 sets toes in, 2 sets with toes out) - 30,25,30,25,30,25. Calf Press on the Leg Press Machine: 5 Sets - 25-30 reps. (3 Sets toes up, 1 set toes in, 1 set toes out). Cable Glute Kickbacks: 4 Sets (on each side) - 30,30,25,22. #enjoy #dailyworkout #legworkout #thisisgonnahurt #letsdothis #kmfwellness #keepmovingforward #freeworkout #fitness #trainhard #workout #natural #bodybuilding #beingthevillain #thevillain #nopainnogain #fueledbydoubt #behealthy #healthy #persistence #killyourego

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@kmfwellness

You know one of the biggest things missing from our lives today? #passion ! I see so many people going through the motions everyday with a dead look in their eyes. We've lost passion and #fire for what we do. Set some goals and make decisions to reach them. In everything you do, find the passion in it! In being a spouse or partner, a parent, an employee.... Whatever you do, do it to the best of your ability!!! #thisisgonnahurt #letsdothis #kmfwellness #keepmovingforward #freeworkout #fitness #trainhard #workout #bodybuilding #beingthevillain #thevillain #nopainnogain #fueledbydoubt #behealthy #persistence #killyourego #health #diet #wellness #itsalifestyle #motivation #happylife #noregrets

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@kmfwellness

It's true! If you don't have a #plan your chances of #success are much lower. Do what you do with #purpose and #meaning no matter what it is. My plan is to love my wife and kids, work hard and crush shoulders today. What is YOUR plan today? #whatareyoutrainingtoday #thisisgonnahurt #letsdothis #kmfwellness #keepmovingforward #fitness #trainhard #workout #bodybuilding #beingthevillain #thevillain #nopainnogain #fueledbydoubt #behealthy #persistence #killyourego #health #diet #wellness #itsalifestyle

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@kmfwellness

Ok so the picture may be a bit dramatic but #glutenbelly is a real thing! Having a wife with a #thyroid disease, #hashimotos, I've had to learn what it means to be gluten free. I'm not 100% #glutenfree but the majority of my diet is. I get the majority of my carbs from low GI foods like rice, oats and sweet potatoes. However, I forget how bad I feel when I have high gluten in my diet. The stomach pain, bloating, nausea.... Gluten belly is a real thing my friends and it is not fun! I can't express how much better you will feel if you cut gluten from the majority of your diet, if not entirely! We get used to eating crap and become ok with it.... Try it for a week or two for yourself! You will feel so much better. Yes it's hard to give up all the gluten filled foods.... But it's worth it in the long run and your overall health will improve! I promise it's not just a #bandwagon or another health craze. #thisisgonnahurt #letsdothis #kmfwellness #keepmovingforward #fitness #trainhard #workout #bodybuilding #beingthevillain #thevillain #nopainnogain #fueledbydoubt #behealthy #persistence #killyourego #health #diet #wellness #itsalifestyle

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@kmfwellness

And what better thing to do then to have a nice set of #shoulders for that person to lean on? Seems logical to me! Remember, when training shoulders it's better to go lighter and focus on #goodform and working the specific muscles you're trying to hit. The last thing you want to do is set yourself back with a shoulder injury! @mrsamyvillanueva, I'll always be your shoulder to lean on! ❤️ Here's my #dailyworkout in case anyone wants to jump in! You can view all my workouts and see my journey on #bodyspace .com as DJVILLAN. #enjoy! Rocky Press on the Smith Machine: 5 Sets - 30,24,22,18,16. Front Cable Raise with the Rope Attachment: 5 Sets: 30,28,26,24,22. DB Side Lateral Raise: 4 Drop Sets - 25,20,15,10. Single-Arm Cable Side Lateral: 3 Sets (on each side) - 30 Reps Each. Cable High Pull: 4 Sets - 20,16,14,12. Seated Cable Rear Delt Flye: 4 Sets - 30,26,24,22. Barbell Shrug, Behind the Back: 4 Sets - 30,25,20,15. #thisisgonnahurt #letsdothis #kmfwellness #keepmovingforward #freeworkout #fitness #trainhard #workout #shoulderworkout #bodybuilding #beingthevillain #thevillain #nopainnogain #fueledbydoubt #behealthy #persistence #killyourego

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@kmfwellness

Now whatever your #goals are, get out there and crush them. Don't just meet them... Exceed them! YOU are the only one that can make it happen for yourself. #letsdothis #thisisgonnahurt #kmfwellness #keepmovingforward #fitness #trainhard #workout #bodybuilding #beingthevillain #thevillain #nopainnogain #fueledbydoubt #behealthy #persistence #killyourego

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@kmfwellness

What's the first thing you think of when you envision a male #superheros physique? The chest! That's been one of the most admired, and criticized, parts of the male physique probably some the beginning of time! #timetogrow! Here's my #dailyworkout in case anyone wants to jump in! You can view all my workouts and see my journey on #bodyspace .com as DJVILLAN. #enjoy! Barbell Bench Press: 7 Sets - 20,16,14,12,10,8,5 Close Grip Barbell Bench Press: 4 Sets - 15,12,10,8 Dumbbell Flyes: 4 Drop Sets with one drop - 12-15 reps each. Dumbbell Tricep Kickback: 4 Sets (each side) - 12-15. Incline Bench Press (burnout) - 3 Sets to failure, lightweight. #thisisgonnahurt #kmfwellness #keepmovingforward #freeworkout #fitness #trainhard #workout #chestworkout #bodybuilding #beingthevillain #thevillain #nopainnogain #fueledbydoubt #behealthy #persistence #killyourego

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@kmfwellness

#backattack! So maybe it's not a flying back attack but it's still a big #backday! This is one I put together late last year. It left me #sore and feeling #accomplished! I'm taking a rest today but it doesn't mean that you have to! Here's my #dailyworkout in case anyone wants to jump in! You can view all my workouts and see my journey on #bodyspace .com as DJVILLAN. #enjoy! Seated Cable Rows: 5 Sets - 20,18,16,12,10. Single-Arm Cable Rows: 3 Sets (on each side): 12,16,18. Seat Cable Rows (Wide Grip): 3 Sets - 16,14,12. Wide Grip Lat Pulldown: 4 Sets - 20,16,12,10. Under Hand Cable Pulldown: 3 Sets of 12. V-Bar Pulldown: 3 Sets of 10-12. Single-Arm Lat Pulldown: 3 Sets (on each side): 12,10,8. Machine ISO Row (Squeeze and Hold on each Rep): 4 Sets - 12,14,16,20. #thisisgonnahurt #kmfwellness #keepmovingforward #freeworkout #fitness #trainhard #workout #backworkout #bodybuilding #beingthevillain #thevillain #nopainnogain #fueledbydoubt #behealthy #persistence #killyourego

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@kmfwellness

So being into #bodybuilding I'll admit... I don't do a ton of cardio (just my daily #steadystate. It's is crazy because my wife is GM for two #fitbodybootcamp locations here. #valentinesworkout today was some HIIT cardio and it was brutal! Thanks babe! 😘. #westsidefbbc #academyhillsfbbc #thisisgonnahurt #kmfwellness #keepmovingforward #fitness #trainhard #workout #bodybuilding #beingthevillain #thevillain #nopainnogain #fueledbydoubt #behealthy #persistence #killyourego at Westside Fit Body Bootcamp

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@kmfwellness

Just about anyone over the age of 12 has learned that #thedevilisinthedetails. This is true in building your #physique as well! Is you avoid the detail work and only stick to your favorite lifts you may never get that well balanced look you're going for. So today is the day to focus on those details! #thedevilsdue Here's my #dailyworkout in case anyone wants to jump in! You can view all my workouts and see my journey on #bodyspace .com as DJVILLAN. #enjoy Seated Dumbbell Curl: 5 Sets - 25,20,15,12,8 Seated Hammer Bar Curls: 5 Sets - 30,25,20,18,12. Tricep Pushdown: 5 Sets - 25,22,18,15,12. Reverse Grip Tricep Pushdown: 5 Sets of 20. Cable Wrist Curl: 5 Sets of 20. One Legged Cable Kickback (glutes): 3-4 Sets (each side) - 30 reps each. # Cable Crunch: 5 Sets - 25-30 reps. #thisisgonnahurt #kmfwellness #keepmovingforward #freeworkout #fitness #trainhard #workout #detailwork #bodybuilding #beingthevillain #thevillain #nopainnogain #fueledbydoubt #behealthy #persistence #killyourego

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@kmfwellness

#legday!!!! This one is going to be #brutal. My #quads are STILL on fire. Remember the importance of the squeeze during the contraction. This is a high volume training day... Enjoy!!! #sore Here's my #dailyworkout in case anyone wants to jump in! You can view all my workouts and see my journey on #bodyspace .com as DJVILLAN. Seated Leg Curl: 8 Sets - 40,35,33,29,26,22,20,18. Seated Leg Extensions #lightweightbaby 5 Sets - 50,75,100,,90,75. Seated Single Leg Curls: 6 Sets - 28,28,20,20,15,15. Leg Press: 5 Sets - 40,30,25,22,18. Calf Press on the Leg Press Machine: 5 Sets - 15 Each. #thisisgonnahurt #kmfwellness #keepmovingforward #freeworkout #fitness #trainhard #workout #legworkout #legwork #bodybuilding #beingthevillain #thevillain #nopainnogain #fueledbydoubt #behealthy #persistence #killyourego

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@kmfwellness

Stay #anabolic! Don't let #catabolism get you overnight. I like to drink at least a scoop and a half right before I go to sleep so that my muscles have some slow digesting #protein delivered throughout the night. I still wake up starving but it helps! I keep my BCAAs right on my nightstand too! The #gaba helps with having a restful night of quality sleep so I can recover and #crushit again tomorrow! #goodnight everyone! #thisisgonnahurt #kmfwellness #keepmovingforward #fitness #trainhard #workout #bodybuilding #beingthevillain #thevillain #nopainnogain #fueledbydoubt #behealthy #persistence #killyourego

2
@kmfwellness

I know I might be breaking the rules of #bodybuilding here but I don't support #internationalchestday. Call me crazy but I don't like fighting for gym equipment. So today is #chestday with some #biceps! It's gonna be a good one so get ready to be sore! 😈 Here's my #dailyworkout in case anyone wants to jump in! You can view all my workouts and see my journey on #bodyspace .com as DJVILLAN. Smith Machine Bench Press: 5 Sets - 40,30,25,25,15-20. Smith Machine Incline Bench Press: 5 Sets - 30,26,24,22,18. Incline Cable Flye: 5 Sets - 30,25,20,20,15. Cable Crossovers: 5 Sets - 30,25,20,20,16. Seated Cable Curl: 5 Sets - 25,25,20,20,30. Cable Hammer Curl with Rope Attachment: 5 Sets - 30,25,20,15,12. Reverse Grip Cable Curl: 4 Sets - 25,20,20,15. Smith Machine Incline Bench Press (finisher): 3 Sets - 25,20,15. #thisisgonnahurt #kmfwellness #keepmovingforward #freeworkout #fitness #trainhard #workout #chestworkout #bicepworkout #beingthevillain #thevillain #fueledbydoubt #FBD #behealthy #persistence #killyourego

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@kmfwellness

My shoulders are already #onfire! Remember to work all parts of the shoulders for that #aesthetic look. The #traps, #frontdelts, #anteriordelts and #reardelts are all equally important. Also, if you're feeling any pain other than a good burn... Stop! If you're feeling joint or nerve pain it's time to lower the weight and focus on good form. Don't let your ego get in the way! Here's my #dailyworkout in case anyone wants to jump in! You can view all my workouts and see my journey on #bodyspace .com as DJVILLAN. Barbell Shrugs: 5 Sets - 30,25,20,15,12-15. Behind the Back Barbell Shrug: 5 Sets - 30,25,20,15,12-15. DB Rear Delt Flye: 5 Sets - 20,18,16,12,10. Cable Rear Delt Flye: 5 Sets - 30,26,24,22,18 One Arm Cable Side Lateral Raise: 7 sets (each side) 20, 20,18,18,14,14,30 Rope cable front raise: 5 Sets - 20,20,25,25,20 Rocky Press: 4 Sets of 20 #thisisgonnahurt #kmfwellness #keepmovingforward #freeworkout #fitness #trainhard #workout #shoulderworkout #bodybuilding #beingthevillain #nopainnogain #fueledbydoubt #FBD #behealthy #persistence #killyourego

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@kmfwellness

Back and tris!!! What a way to start the week! #happymonday Here's my #dailyworkout in case anyone wants to jump in! You can view all my workouts and see my journey on #bodyspace .com as DJVILLAN. Assisted t Bar Row superset with close grip bench: 5 sets 20,16,12,10,8 Machine row superset with cable Pushdown: 5 sets 20,16,12,10,8 Lat Pulldowns superset with reverse grip tricep pushdown: 5 sets 12-15 Seated cable rows (light) superset with rope Pushdown: 5 sets 20,16,12,10,30 #thisisgonnahurt #kmfwellness #keepmovingforward #freeworkout #fitness #trainhard #workout #backworkout #tricepworkout #beingthevillain #nopainnogain #fueledbydoubt #FBD #behealthy #persistence

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@kmfwellness

Just a friendly reminder... Don't give up on your goals just because popular culture encourages you too! Even though it's #superbowl Sunday it's not a get-out-of-calories free day. While the players are out on the field torching calories... Many of us are at home, a party or a sports bar eating an insane amount of calories. So here's #foodforthought: before eating everything in sight remember that it only takes roughly 3500 excess calories to gain a pound of fat. But knowing that it may take you 2-5 days just to lose that extra pound! Is it worth it? #staythecourse #persistence #kmfwellness #keepmovingforward #fitness #trainhard #workout #bodybuilding #beingthevillain #nopainnogain #fueledbydoubt #FBD

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@kmfwellness

#wideshoulders are the best! Male or female... Train those #delts! This helps with over all aesthetics and helps achieve that coveted V-taper. #endomorphs this is especially good because the wider your shoulders are, the smaller your waist looks! This one is #simplebuteffective! Here's my #dailyworkout in case anyone wants to jump in! You can view all my workouts and see my journey on #bodyspace .com as DJVILLAN. Smith Machine Rocky Press: 5 Sets - 30,22,18,16,14. Dumbbell Side Lateral Raises: 7 Sets - 30,26,22,20,18,12,10. Seated Cable Rear Delt Flyes: 7 Sets - 30,26,22,18,16,12,30. Smith Machine Shrugs: 7 Sets - 40,35,36,30,30,30,25. #thisisgonnahurt #kmfwellness #keepmovingforward #freeworkout #fitness #trainhard #workout #shoulderworkout #shoulders #beingthevillain #nopainnogain #fueledbydoubt #FBD

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@kmfwellness

When it comes to #lifting one of my favorite days is arms! Working hard enough and long enough to get that skin stretching #pump.... Such a good feeling! Today's arm workout will be challenging but so worth it. Remember to drop the weight if you have to in order to hit the reps. The best way to make the #biceps and #triceps to grow is to fill them with as much blood as possible! Here's my #dailyworkout in case anyone wants to jump in! You can view all my workouts and see my journey on #bodyspace .com as DJVILLAN. Reverse grip tricep pushdown superset with bicep cable curl: 4 Sets - 20,16,14,12. Tricep Pushdown superset with Wide Grip Cable Curls: 4 Sets - 20,16,14,12. Cable Lying tricep Extension superset with Lying Cable Curls: 4 Sets - 20,16,14,12. Single-arm, Crossbody tricep push downs superset with Cable Hammer Curls (Rope): 4 Sets - 20,16,14,12. #thisisgonnahurt #kmfwellness #keepmovingforward #freeworkout #fitness #trainhard #workout #armworkout #armday #beingthevillain #nopainnogain #fueledbydoubt

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@kmfwellness

#legday!!! It's a love/hate relationship. But after a while, it's just love/love. The soreness starts to become addicting. The #quadseparation shows the hard work and dedication. If you want your #wholebody to be strong, you have to strengthen your #wheels! Here's my #dailyworkout in case anyone wants to jump in! You can view all my workouts and see my journey on #bodyspace .com as DJVILLAN. Barbell Front Squat: 3 Sets - 8-12 Reps (warmup). Seated Leg Curls superset with Seated Leg extensions: 7 Sets - pyramid 30,26,22,18,22,26,30. Single Leg Extension: 4 Sets (one on each side) - 20,18,16,12. Seated Calf Raise: 4 Sets - 30,25,20,15. Calf Raise on the Leg Press Machine: 4 Sets - 20 reps each, increase weight each set. #thisisgonnahurt #kmfwellness #keepmovingforward #freeworkout #fitness #trainhard #workout #legworkout #bodybuilding #beingthevillain #nopainnogain #calves #quads #hamstrings #babydeer

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@kmfwellness

Want that coveted #christmastree in your back? Then you have to work for it! ☺️ Here is the #workoutoftheday that will make your body festive #365daysayear. Form is extremely important when working back so don't feel bad about dropping the weights to get that squeeze and #burn in the lats and muscles in the #middleback #thisisgonnahurt I'm going to start posting my #dailyworkout in case anyone wants to jump in! You can view all my workouts and see my journey on #bodyspace .com as DJVILLAN #kmfwellness #keepmovingforward #freeworkout #fitness #trainhard #backworkout #putyourbackintoit #bodybuilding Front Lat Pulldown: 5 Sets - 20,16,14,12,10. T Bar Row: 5 Sets - 20,16,14,12,10. Seated Cable Row: 5 Sets - 20,16,14,12,10. Close Grip Cable High Row: 5 Sets - 20,16,14,12,10. Single-arm Cable Row: 5 Sets (each side) - 16,14,12,10,8. Standing Bent-Over Close-Grip Cable Row: 5 Sets - 20,16,14,12,10. Enjoy!

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@kmfwellness

Wondering why there wasn't a #workoutoftheday? Today is #restday! Rest is an integral part of any training program. Not too much rest, but enough to recuperate and repair. You #grow when you rest! So #sleep! KMF #dailyworkout. View all my workouts and see my journey on #bodyspace .com as DJVILLAN #kmfwellness #keepmovingforward #freeworkout Sleep: 1 Set - 8 Hours. 😁

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@kmfwellness

Training arms is a bit different than training other body parts. While it is ok to go heavy, one of the best ways to make arms grow is to fight for that #pump, getting as much blood into them as possible. Here's the #workoutoftheday that will make them #grow. This is a lighter one, but it's still effective! Working each head of the #biceps and #triceps is important, as well as giving the forearms some focus! Make sure to stretch them as you go! #thisisgonnahurt I'm going to start posting my #dailyworkout in case anyone wants to jump in! You can view all my workouts and see my journey on #bodyspace .com as DJVILLAN #kmfwellness #keepmovingforward #freeworkout #workout #armworkout Standing DB Curls superset with DB Hammer curls: 5 Sets - 15-20 reps. Standing Reverse DB Curls: 4 Sets - 15-20 Reps Standing Overhead Tricep Extensions: 4 Sets - 15-20 reps. Kneeling Tricep DB Kickbacks: 4 Sets (each side) - 15-20 reps. Wrist roller or barbell wrist curls over a bench: 4 Sets - 8-12 reps. Enjoy!

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@kmfwellness

Anyone can starve themselves and have abs...so what! Want a muscular physique? A great place to start is #shoulders. So here's a #workoutoftheday that will make them #grow. #thisisgonnahurt I'm going to start posting my #dailyworkout in case anyone wants to jump in! You can view all my workouts and see my journey on #bodyspace .com as DJVILLAN #kmfwellness #keepmovingforward #freeworkout #workout #shoulderworkout DB Side Lateral Raise: 8 Sets - 35,30,25,20,12,15,20,30. Rocky Press on the Smith Machine: 5 Sets - 15,12,10,12,15. Cable Rear Delt Flyes: 8 Sets - 3 Sets of 20 (low,mid,high position), 3 Sets of 15 (low,mid,high position), 2 Sets of 12. Cable Front Raise with rope attachment: 4 Sets - 15,20,25,30. Single Arm Shrug on the Smith Machine: 5 Sets (on each side) - 20 then down. Increase weight and lower reps. Behind the back Cable Shrug: 5 Sets - 25-30 Reps Each. Smith Machine Shrug: 4 Sets - 30,25,20,15.

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@kmfwellness

Friends don't let friends skip #legday! So here's a #workoutoftheday that will leave you sore for a week. I'm going to start posting my daily #workouts in case anyone wants to jump in! You can view all my workouts and see my journey on #bodyspace .com as DJVILLAN #kmfwellness #keepmovingforward #freeworkout #legs Leg press: 7 Sets - 30,25,20,18,16,14,12 Leg curls superset with single-leg curls (hold the contraction and squeeze the hamstrings): 5 Sets (each leg)- 30,25,20,18,16 Single-Leg extensions (hold at the top and squeeze the quads): 5 Sets - 20,20,20,15,12 Smith Machine calf raise (Hold at the top and squeeze the calves): 4 Sets - 30,25,20,20 Single-leg calf press on the leg press machine: 3 Sets (each leg) - 20,20,20.

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