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@getfitwithbola

- Small changes lead to big dents - Haaaaapy Monday, Instagram! I am back to give you more simple calorie swaps 🔁! If you’re a new follower and have never seen these posts before, my aim is to give you similar products that still taste great 👍🏼 but will save you some calories! Easy, right?! Here we goooooooo: - 1) Regular milk 🥛 for Almond Milk: this one makes all the sense in the world. Almond milk is only 30 calories for an 8oz serving. It’s also one 1 carb and 2.5g of fat. Doesn’t get much better than that! - 2) Regular yogurt 🍦for Greek yogurt: this one is all about that protein! One full serving of Greek yogurt is a whopping 23g of protein! If you’re not a fan of plain, try adding some fruit 🍌 or some sugar free, fat free pudding mix (see a previous Instagram post I made about this) - 3) Granulated sugar for Stevia. Stevia is a natural plant extract that sweetens the way sugar does, but is zero calories. Same sweet 🍭🍫 taste, none of the guilt! • That’s all! Another edition of calorie swaps in the books. Have foods you’d like to see a swap for? Let me know 👇 in the comments! - @destinationnutrition - #nutritioncoach #nutritioncoaching #onlinecoach #onlinecoaching #healthytips #fatlosstips #fatlossjourney #caloriedeficit #caloricdeficit #shedfat #losebodyfat #losebellyfat #weightlossideas #fatlossdiet #weightloss #fatloss #howtolosefat #losingweight #weightlosssupport #weightlosstips #nutritionfacts #healthynutrition #healthyswaps #healthyswap #caloriecounting #flexibledietinglifestyle #flexiblediet #eatbetter #eatmore #betterfood at Dublin, Ireland

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@fitnessgonerogue

Mobility matters by @fitnessgonerogue - Second part of this blog post coming this week link in the bio for part one - This week we will be looking at ankle mobility and I will be sharing some techniques for checking you mobility and alignment. - #functionalfitness #functionaltraining #functionalrollerderby #functionalmovement #functionaltrainingforrollerderby #fitnessgonerogue #rollerderbyfitness #rollerderby #movewell #movementculture #trainhardtrainsmart #trainhardskatehard #derbyfit #fitnesseducation #fitness #onlinept #onlinefitness #onlinepersonaltraining #onlinecoaching

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@cindy_menard

Just finished Week 2 Day 1 BURN!!!🔥 Feeling the BURN with our new dance routine! 🙌🏻 Check it out @shaunt!!! #Transform20

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@deerbopfit

So you wanna know the SECRET to actually losing fat and getting that body you constantly fail to get to?⁣ ⁣ ⁣ ⁣ ⁣ There is no secret. ⁣ There is no magic pill. ⁣ There is no book with all the answers. ⁣ ⁣ There is getting off your ass and working for it. ⁣ ⁣ There is getting real with the fact that if you don’t do the uncomfortable stuff you will never succeed. ⁣ ⁣ There is doing your research and getting the resources you ACTUALLY need to succeed. ⁣ ⁣ There is the fact that you do 15 minutes of yoga and reward yourself with a pizza. ⁣ And that is not ok. ⁣ ⁣ There is the fact that you complain about your body and do nothing consistently to change your reality. ⁣ ⁣ There is a difference between actually not knowing how to do something and lying to yourself about putting an honest to god effort towards your goals. ⁣ ⁣ There are the people who do all the fucking work and make progress slowly but surely and there are the people who think if they don’t lose 10 lbs after eating a salad, it’s the salads fault. ⁣ ⁣ ⁣ ⁣ Did this offend you or make you uncomfortable? If so, take a minute to look inward & determine the REAL reason you’re offended. ⁣ 💭🤷🏽‍♀️⁣ ⁣ ⁣ ⁣ #fitnessmotivation #healthylifestyle #hardwork #discipline #girlswholift #training #fitsporation #gyminspo #gymmotivation #balance #realshit #toughlove #onlinecoaching at Michigan State Capitol

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@asknenye

ARE YOU FACED WITH DIASTASIS RECTI? ARE YOU OBESE? ARE YOU OVERWEIGHT? ARE YOU STRUGGLING WITH POSTPARTUM FAT? Don't sleep on this one! Make your way to my one on one coaching! ****** Don't underestimate the power of my MEAL PLANS 🚫NO STARVING 🚫NO RIGOROUS EXERCISE ➡️ LOSE WEIGHT THE HEALTHY WAY . . . . . #ministerforweightloss #gaen57 #tfnmon2 #asknenyethebodysculptor #newyeargoals🙌 #transformyourbody #womeninspiringwomen #nigerianweightloss #nigerianwomen #lagosnigeria #instagood #lagoshustlersgang #lagoshousewife #lasgidi #itistoolatetofail #atribecalledena #loseitchallenge #fuelyourhustle #lagosweightlosscoach #onlinecoaching #weightlosscoaching #weightlossproblems #weightlossprogress #hustlersquare #asknenye #abuja #fitnaija #fitnessnigeria #nursingmums #diastasisrecti at Lagos, Nigeria

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@bikinikristina_ifbbpro

Vakar vykusiuose @ifbb.lt Lietuvos kultūrizmo ir kūno rengybos federacijos metinių reitingų apdovanojimuose buvome pripažinti geriausiais Jaunimo amžiaus sportininkų treneriais, o visų sporto klubų/komandų reitinge esame 3 iš 34 ! 😍 Džiaugiamės ir didžiuojamės visais komandos sportininkų pasiekimais 2018 metais! 🏆🏅Ir sėkmės ateinančiais metais!❤️ #dubinasteam #dubinas_team #ifbb #team #teamawards #onlinecoaching #reddress

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@love_health_and_wealth_mastery

No one can make decisions for you. I’m sure you’ve had situations in your life where you just didn’t know whether to go right or left... and no matter how hard it was, in the end you had to make a decision if you wanted it to be the right decision. And even if it turned out to be the wrong one, at least it was yours. If you let others make decisions for you, you will come to the end of your life wondering “what happened?” and regretting you never took control. Grab your life by the horns! It’s yours and you only have one go at it! To your unlimited success! 💪😎 . . . . . #successtips #powerofpositivity at Munich, Germany

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@macro.mick

Control what you can! To move weight and increase your lifts you must understand what is happening through your range of motion!!! . If you can't depress your scraps (shoulder blades) the weight is way too heavy and you aren't in control . Any questions on nutrition or training just drop me a DM . . #macromick #caloriecerena #fitcouple #alphalete #back #lats #thegymmonasterevin #primehandels #grips #control #understandmovements #mensphysique #nabba #natural #bodybuilding #otherswontiwill #bethebestyou #crossfit #fitness #instafit #health #lifestyle #diabeticlifestyle #diabetic #diabetes #HWPO #personaltrainer #onlinecoaching #thoughtsbecomethings #14717

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@jburr91

Have Instagram? Tag us (@jburr91) for a #repost! Use our hashtag, ( #burrstrength) for a chance to appear on our site! Post a story and tag us and we will share it on ours! - On Facebook? Tag Burr Strength and Performance Training Center! We like to show off our members! - 💪Training Camp - Open Gym -  Athletic Development - Bootcamps - Kettlebell Core Conditioning- HIIT - Private Training - Muay Thai Kickboxing Bootcamp - Self Defense with Krav Maga - Zumba - And more!! - 🏛️200 N Maple Ave Purcellville Va - 🖥️WWW.BURRSTRENGTH.COM 🖥️WWW.FACEBOOK.COM/BURRSTRENGTH 🖥️WWW.INSTAGRAM.COM/BURRSTRENGTH - 👑Burr Strength | Train your body, mind and soul. Leave nothing. Die on E. - #burrstrength #fitness #fitfam #motivation #functionaltraining #powerlifting #crossfit #olympicweightlifting #boxing #bodybuilding #conditioning #guyswholift #girlswholift #isagenix #mma #muaythai #kravmaga #onlinecoaching #elite #workout #performance #performancetraining #hybrid #hybridathletes #gympuppy at Burr Strength and Performance Training Center

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@frances_elizabeth_

Who is ready to attack their goals this week?!? 🙋🏻‍♀️ I got big plans and I’m gonna fight my way there!! #cantstop #wontstop - Outfit: @kathyanafitnessapparel - - Email/DM me for custom diet and training programs. 40% off till the end of the month.

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@emilyannwhiteside

I’m feeling the magic today. ✨ I spent a lot of time this weekend Self-reflecting on how I am creating the life of my dreams. A little over a year or so ago I was stuck being the victim in my own life. I constantly complained, used excuses as to why I was broke AF, and scrolled through social media constantly comparing my “crappy” life to how good others had it. It wasn’t until I learned the power and magic of manifestation, that I started to CREATE my life. Your thoughts literally do become things. I started to align my thoughts and behaviors to the dreams I had, even though I didn’t know how I was going to get there. I started focusing on what I WANTED, not what I didn’t have. And best of all, I started to become really freaking grateful for what I already had - the abundance all around me in that moment that I was constantly neglecting. It’s so true that the universe is a giving and loving energy. The universe will grant you whatever it is you want - any dream you have. BUT it works through thought and feelings. The vibration (feelings) you send out, will manifest. If you’re feeling joy, love, wealth now then you are a magnet for those things. It attracts right back to you. If you feel lack of clients, lack of money, hopeless, and frustrated then more of those experiences will manifest into your reality. Have you ever been so worried about not having enough money and then all of a sudden you are being sent more and more bills or something crazy happens requiring more money? It’s because you put that out into the universe and it is giving you exactly what you’re asking for. Have you ever been so worried about being late to something and you focused all of your energy on how you didn’t want to be late? Then you get stuck at all the red lights or hit bad traffic. Its because the universe gave you exactly what you focused your energy on. You see, I lived my life focusing on exactly what I didn’t want and didn’t have, thus manifesting more of that into my life. My entire reality changed by focusing on gratitude, aligning with love & joy, and focusing on what I want. You can create any reality you want, in fact, you’re doing it right now. at New York

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@lara_katiraei

Getting my strength back slowly and feels so good! All my exercises start with low weight and then I increase each set. •Step up 3x15 each leg •Sumo squats w dumbbell 4x12 •Hip thrust 3x15 If your interested in one on one coaching or even online coaching send me an email so we can go over your goals whether you are just starting from beginning or you want to improve your physique. Program covers 100+ workouts, diet, and supplements. Send me an email today to get you started. Let’s do this 💪🏼 [email protected]

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@markosdailydose

Questioning life decisions . #bondibeach I ❤️you at Montreal, Quebec

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@ronaldvlangen

Je hebt er vast al aan gedacht de afgelopen tijd, zo net na Kerstmis en Oud en Nieuw... ;) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ “Dit nieuwe jaar wordt mijn jaar en ga ik daadwerkelijk actie ondernemen...” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ik snap dat je tegenwoordig bergen informatie over je heen krijgt om het beste en het snelst jouw droomlichaam te verwezenlijken. Maar vaak gaat dit ten koste van het plezier en enthousiasme. De meeste programma’s voor afvallen en het opbouwen van spiermassa zijn helaas maar voor korte termijn. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ De tijd waarin jij het door jou gewenste resultaat kan behalen is volledig afhankelijk van jouw lichaam. Dit is voor iedereen anders. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Daarom werk ik met mijn programma's aan lange termijn doelen, waarbij je naast genieten van het leven, je ook kunt focussen op je gezondheid. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Laat je dus niet gek maken door korte termijn programma's, maar ga in 2019 voor een geweldig fundament. Laat jouw 2019 knallend beginnen! Klik op "meer informatie" om alle tijdelijke aanbiedingen te bekijken. See you soon! 💪 Ronald van Langen, lifestyle coach en personal trainer ( aan huis) bij Exercise 4 You #breskens #sluis #healthylifestyle #zeeuwsvlaanderen #coaching #personaltrainer #onlinecoaching #aardenburg #oostburg

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@marcuspittman_fitaz

Believe in yourself. Proving to someone isn’t what YOU want in life. Let’s say you do go out and do all that hard work and make leaps and bounds.....and the person you are trying to prove it to either doesn’t give af or demeans you. That feeling sucks doesn’t it. You feel like you just aren’t enough right? You should feel that way. You didn’t do it for YOURSELF. — Self-care is what you strive for. How can you make others around you when you don’t even love yourself? How can you love your kids yet not love yourself? It’s time to get your priorities straight, meditate and have self care.💯🙌🏿👊🏿 — #photooftheday #beleader #leadership #lion #cheetah #imthebest #counselor #photooftheday #trusttheprocess #reasonableprice #onlinecoaching #lifesaver #happiness #optimistic #alwayspostive #postivevibes #follow4follow #dmforinvite #nominal #motivationalspeaker #az #spiritual #love #sessionsavailable #lovelesson #lifeadvice #alwayssunny #followme #beingpostive #dmforsessions at Phoenix, Arizona

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@im_an_aries

@jasonthebench back with some solid Squatting following a few days of the lurgy!

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@jensthebeast1

Har du svært ved at finde tid til at passe din træning, og derfor har givet op på at komme i dit livs form? . Det er intet krav, at man skal træne 2 timer om dagen, for at komme i form! . Daniel kører lastbil, og har kun tid til at træne i weekenden, og har formår alligevel at få fantastiske resultater! . Der skal så lidt til, for at du får det bedre, så hvad venter du på? . #Repost @danielchristensen1994 “Efter 1.5 år i en lastbil, måtte jeg indse at den standard chauffør krop, var ved at indhente mig, så tog kontakt til @jensthebeast1 og kom i forløb ved ham d 11 december, på trods af jul og nytår og kun mulighed for at træne i weekenderne, syntes jeg nu kroppen begynder at vise form igen 💪🏻😊” . Brug for hjælp? Skriv til mig her på min profil, eller ansøg online via linket i min bio 💯💪🏼 . #teambeastfitness #onlinecoaching #transformation

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@matthewchandlerfitness

Throwback to sunnier days in Ibiza at Ibiza, Spain

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@renai.fit

We keep ourselves strong and motivated 💪 You can reach your fitness potential and keep inspired. How? A professional instructor will follow your workout and help you to give your best. A very personalised experience to simply make you reach your unique targets. Follow us to be the first to know about our exciting classes that can brighten your day🌟 . . Credits: @emchenyoga . . . #renaifit #fitnessapp #motivation #gym #nutrition #yoga #prenatalyoga #pregnant #onlineplatform #coaching #training #homegym #onlinecoaching #homeworkout #homegym #healthylifestyle #pregnancyworkout #prenatalworkout #fitpregnancy #pregnantandfit #prenatalfitness #pregnancyfitness #fitmom at London Eye

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@soner_kul

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@fitcoachruchi

If you are committed enough then nobody can stop you from doing the things . He has already lost 14kgs in 3 months and now wishes to lose more fat . Weight loss is the easiest thing you can do , the difficult thing is to maintain it . It requires alot of efforts and dedication. If you or anyone around you is looking for these kind of miraculous results then drop a DM or fill out the form given in the bio ☝️. #results #clientdiaries❤️ #wowresults #dedication #efforts #motivation #clientdiaries❤️ #wowresults #fatloss #musclegain #improvedlifestyle #healthyactivelifestyle #results #nutriton #worldsbestnutrition #energy #power #antiaging #justdoit #fitness #changingpeopleslives #believeinyourself #takedecision #changeyourlife #antiaging #growingyoung #fattofit #fatlossjourney #weightlossjourney #onlinecoaching #onlinesupport #personalisedplan #transformation #determination at Mumbai, Maharashtra

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@micah_charlespt

Online client @mattsmallacombept testing out some openers ready for Sunday’s BDFPA British Championships Qualifier. Over the 12 weeks of working together we have implemented a number of changes to Matt’s lifts. I’m looking forward to seeing how it all comes together on the platform. For personal training and coaching enquiries visit www.top-performance.co.uk

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@david_andrews_

Post-Workout Carb Shake! While protein post-workout is important, it’s also dually important to get plenty of both simple and complex carbs post-workout. This will ensure you replenish your glycogen stores, and that your protein will be used to repair muscle damage and not be used for gluconeogenesis. Swipe to see the ingredients and calorie info!

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@em_barnes

We’re almost one month deep into 2019, so I have to ask: Are you making progress with your 2019 resolution??✨ . If you’re not, is it because you’ve already given up or because you don’t really know how your going to make that change?⚡️ . There are very few things that can work (long term) without you having a plan behind it ✨ . If your resolution was getting healthier, going plant-based, getting in shape, and/or learning how to eat WITHOUT having to be on a restrictive diet that isn’t sustainable, let me help you with your plan of action!⚡️ . Send me a message for more info!✨ . . . #whatsyourplan #plantbasedlife #planofaction #resolutions #goalsetting #2019goals #newyearnewyou #sustainablelifestyle #saynotodiet #healthyish #thenewhealthy #greenlifestyle #healthier #healthbenefits #healthfirst #healthyvegan #gethealthynow #onlinecoaching #holisticnutrition #holisticliving at Smithfield, Rhode Island

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@moiph_osam

🚨SWIPE and SAVE ABS !! ✅ • Decided to get a quick ab werkout in at the hotel right before I hop on the cruise! 🚢 These are some of my favorite exercises that I do when I’m tryna build up my obliques and develop/shape my core. • 🧠 Adding weighted core exercises can help further strengthen and build your abs even quicker so it’s essential to include some of them in your routine! • These are my three favorite exercises that I incorporate into my routine ⬇️👌🏽 • ⬅️Swipe Left for to see visuals!! ⬅️ • ⏳75 Second Rest In Between Each Set! • 💪🏽 Add more weight as you get further into each exercise (if applicable) • 1️⃣ Thread The Needle: 5 Sets | 10 reps each set ( 🔥 You WILL feel the burn on this one !) • 2️⃣ Ab Pulldowns: 5 Sets | 12, 10, 10, 8, 6 reps ( Make sure to CRUNCH your abs each rep to really feel it! 🔥) • 3️⃣ Oblique Ab Pulldowns: 4 Sets | 12, 10, 8, 6 FOR EACH SIDE . . . ✅Tag a friend that needs to see this! And be sure to tag me in your posts and I’ll be sure to give it a look 👀👊🏽 . . . . . #workouttips  #workoutroutine  #onlinecoaching #abworkoout  #absworkout  #werkout  #gainzoclock #charlielifefitness  #obliqueworkout  #coreworkout #workout  #abday  #swipeworkout  #fitness  #strong #sixpack  #6pack  #strength  #core at Miami Marriott Biscayne Bay

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@kimybikinifitness

Ya es lunes es hora de empezar a hacer algo por ti!!! Nuevos cupos para ONLINE Fitness Coaching!!! Fines estéticos o salud, opciones para entrenamiento en tu hogar o gym. Sólo 10 cupos.... déjame tu mail por inbox o escríbeme directamente a [email protected] #coaching #fitness #fitnesscoach #bikinipro #onlinecoaching #health #sport #fitfam #modaymotivation #motivationmonday #entrena #entrenaconmigo at Santiago, Chile

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@aramik_de_linkedin_specialist

[ #LessenUit2018] Eens of oneens? Laat het me hieronder 👇👇👇 weten! . . . #linkedinspecialist #linkedinmarketing #ondernemendevrouwen at Hoofddorp, Netherlands

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@elitefitnesstraining1

Second ✌🏻week for my new client Mabel. - #legworkout #motivationmonday - Eᴸᴵᵀᴱ ᶠᴵᵀᴺᴱˢˢ ᵀᴿᴬᴵᴺᴵᴺᴳ 1 . •Personal Training• . •Contest Prep• . •All levels• . •Online Coaching• . #personaltrainerinmiami #coach #onlinecoaching #teameft1 #mentor #npcbodybuilding #motivation #success #miamidade #npcbikini #npcfigure #miamilife #fitness #hustler #goals #local #results #diet #powerlifting at Miami Iron Gym

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@ryangriff_projectbarbell

Checking your environment is paramount! - Some simple tips to make sure you are ready to rock it when it comes time to perform on the platform! - Failure to prepare? Then Prepare to fail! - #britishpowerlifting #juggernaught #cardifffitfam #squat #bench #deadlift #sbd #sbdapparel #gym #powerlifter #powerlifting #gainz #strong #strength #muscle #eleiko #rogue #westside #gbpf #usapl #bdfpa #ipf #weightlifting #iwf #bwl #coach #onlinecoaching #fatloss #pbgym #ukpowerlifting

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@barbberezowski

It’s quite simple, just put the shoe on the other foot. If you knew someone who wasn’t honest, would you trust them? 🔸 Remember that exercise when sending out your messages. People will follow and trust you if you are consistently delivering honesty and value. 🔸 Be clear and be authentic. People will be attracted to you because of the quality of what you have to say. #winatlifeandsparkle ⠀⠀⠀⠀⠀⠀⠀⠀⠀ With love and positivity, B 💖 *** * * #honestyisthebestpolicy #valueyourself #successtip #motivateothers #inspirationdaily #heartfelt #authenticself #authenticity #messages #entrepreneurtip #womenwhowork #womeninspiringwomen #femaleempowerment #bossladymindset #businesstip #onlinecoaching #onlinemarket #positive_vibes #goodnews #goodfeeling #proudcoach #teachertalk #teachersofinsta #trustworthy

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@sunrisenutritionandfitness

You are what you eat so choose to eat healthy, then you will be healthy. See how that works? * Happy Monday yall at Sunrise, Wyoming

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@dwgfitness

CAN I TARGET ONE SPECIFIC AREA TO LOSE FAT? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is so misleading and needs clearing up! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I get asked this a lot by a lot of people! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ‘Can I lose fat on just my thighs or just around my tummy?’ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Of course you can lose fat! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now, where is the confusing part of that? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s the notion that you can specifically target one area of choice but not the rest of your body AND/OR that to do so, you should perform loads of reps and exercises to target that specific area! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sorry to break it to ya, but endless ab crunches aren’t gonna make that tummy fat magically disappear and endless seated rows will not make that back fat disappear by just these exercises alone. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now, I’m not saying don’t perform these exercises, you do you! BUT lose the notion of ‘just doing thousands of sit ups a day means I will reduce just tummy fat!’ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ All this isn’t possible without a CALORIE DEFICIT! That is the only way to lose weight! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The other part of this topic is the fact that it is technically almost impossible to just select one part of your body to spot reduce fat in- it won’t happen no matter how hard you try. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So, to successfully lose fat, eat in a calorie deficit and you’ll see fat reduce all around! As I stress, you CANNOT just select one specific area. It is an all-rounded process that does take time! ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ No shortcuts I’m afraid👍🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #gym #training #fit #strength #pt #countingcalories #personaltrainer #onlinecoaching #strengthcoach #diet #calories #weightlossjourney #nutrition #fatlossjourney #fitness #strengthtraining #myfitnesspal #fat2fit #fatloss #macros #fitnessjourney #fitfamuk #weightlossjourney #weightlosssupport #caloriedeficit #dieting #weightlossuk #wwuk #caloriesincaloriesout #caloriecounting

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@alexrichardson.fit

REP IT OUT!⚡️Follow @alexrichardson.fit @fitathleticworld for daily fitness and health content!💪🏼Like and Save so others can see this!🙋🏻‍♂️ . Have you ever done an AMRAP set before? AMRAP stands for as many reps as possible. . I know some of you guys do an AMRAP on every set of every exercises lol…. . But there needs to be a more structured approach to managing fatigue while still pushing for progress. . There are TWO ways that I use AMRAPS for myself and the athletes that I’m coaching. . 1. Is to test at the end of a training block to gauge progress and determine what loads we’re going to be using in the next training block. . 2. Is to add it to the end of several working sets as a means to increase training volume. . Gradually increasing training volume is *one* way to ensure a lifter is making muscle and strength gains in the gym. [1, 2] . If you would like a simple but effective way to increase your training a volume on an exercise, do 3-4 straight sets, then reduce the load by 10% on the last set, and do an AMRAP set. . . References: 1. Colquhoun RJ, Gai CM, Aguilar D, Bove D, Dolan J, Vargas A, Couvillion K, Jenkins NDM, Campbell BI. Training Volume, Not Frequency, Indicative of Maximal Strength Adaptations to Resistance Training. J Strength Cond Res. 2018 May;32(5):1207-1213. . 2. Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019 Jan;51(1):94-103. . #training #reps #sets #amrap #shoulderworkout #strengthtraining #bodybuilding #exercisescience #kinesiology #amrap #volume #workouttips #workouttip #trainingtips #fittip #fittips #richardsonfit #richardsonfitness #onlinecoach #onlinecoaching #weighttraining #liftingweights #lifting #fatloss #weightloss #fatlosscoach at Life Time Athletic - Mississauga

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@vardavas

🔜Μια μέρα λέμε, θα ζήσουμε μια ιδανική ζωή. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔜Θα ξυπνάμε την ιδεατή ώρα κάθε μέρα, θα κάνουμε τις καλύτερες προπονήσεις, θα τρώμε τα καλύτερα φαγητά. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔜Μια μέρα λέμε, θα χάσουμε το σωσίβιο, θα μάθουμε το μουσικό όργανο που θέλουμε, θα πάρουμε εκείνη την προαγωγή, κλπ. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌Η αλήθεια είναι, ότι αυτή η μέρα δεν θα έρθει ποτέ. Γιατί πάντα θα είναι η αυριανή μέρα, η επόμενη εβδομάδα, χρόνος, ζωή. Υπάρχουν πάντα δικαιολογίες γιατί το σήμερα δεν είναι “αυτή” η μέρα. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 😶Κάθε φορά που λέμε “θα κάνω το Χ αλλά δεν μπορώ λόγω το Ψ” σχεδόν πάντα λέμε μαλ…ιες, εκτός αν το Ψ σημαίνει “δεν θέλω το να το κάνω”. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👹Οι δικαιολογίες είναι πειρασμός. Υπόσχονται ελευθερία από πόνο, ντροπή, αποτυχία. Χωρίς αυτές πρέπει να έρθουμε αντιμέτωποι με ότι δεν μας αρέσει, δεν θέλουμε να κάνουμε ή να αλλάξουμε. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❓Δικαιολογίες λοιπόν η εξέλιξη; Διάλεξε ένα! . . . . . . #vardavas_method #nickvardavas #optimalnotaverage #neverskipmonday #believeinyourself #getoffthecouch #staythecourse #dontgiveup #dontstop #keepgoing #goals #mondaymotivation #loveyourself #personaljourney #mindset #fitnessmotivation #determination #onlinetraining #onlinecoaching #goals #noexcuses #benjaminfranklin

2
@joe_anklam

Yes. . PR’s in the gym can be one of the best feelings. . But chasing after numbers while compromising your form & health isn’t worth it. . Build yourself a foundation of good habits so you can have longevity in the gym. Building the body you want takes time. . One thing that will make that process even harder is getting injured. . Next time your lifting partner says “one more rep” or “this is all you bro” it’s time you reconsider that one more rep or if this is REALLY all me bro... you do not want to visit snap-city 😵 .............................................................................................. ✔️ COACHING, YOUTUBE, APPAREL ⇩ 🔗 DM me or click the link in my bio 🔗 📲 www.AnklamAthletics.com @anklam_athletics @joe_anklam at Total Flex Gym

4
@coachcamcamfit

Great morning champions! Happy TGIM happy motivational Monday! . If you are seeing this that means you woke up in purpose on purpose! You are still being worked on! That means you opportunities, new blessings, new experiences new relationships being formed, New creative works! A chance to make the most out of today! YOU READY????? . Woke up on fire for life today?!? . #teambuilding #inspiration #instagood #keepaustinfit #helpothers #joinmyteam #hardworkovereverything #atxfitness #fitwomen #teamwork #onlinecoaching #healthylife #herbalifenutrition #strongwomen #fitfam #coachcamthecam #Possibilities #thedappercoachcam #changeyourmindsetchangeyourlife #visyoulizers #gymtime #motivation #ThankfulthursdAY #elevateyourmind #TGIM #fitspo #joyfuljanuary at Austin, Texas

13
@moiph_osam

🚨SWIPE and SAVE ABS !! ✅ • Decided to get a quick ab werkout in at the hotel right before I hop on the cruise! 🚢 These are some of my favorite exercises that I do when I’m tryna build up my obliques and develop/shape my core. • 🧠 Adding weighted core exercises can help further strengthen and build your abs even quicker so it’s essential to include some of them in your routine! • These are my three favorite exercises that I incorporate into my routine ⬇️👌🏽 • ⬅️Swipe Left for to see visuals!! ⬅️ • ⏳75 Second Rest In Between Each Set! • 💪🏽 Add more weight as you get further into each exercise (if applicable) • 1️⃣ Thread The Needle: 5 Sets | 10 reps each set ( 🔥 You WILL feel the burn on this one !) • 2️⃣ Ab Pulldowns: 5 Sets | 12, 10, 10, 8, 6 reps ( Make sure to CRUNCH your abs each rep to really feel it! 🔥) • 3️⃣ Oblique Ab Pulldowns: 4 Sets | 12, 10, 8, 6 FOR EACH SIDE . . . ✅Tag a friend that needs to see this! And be sure to tag me in your posts and I’ll be sure to give it a look 👀👊🏽 . . . . . #workouttips  #workoutroutine  #onlinecoaching #abworkoout  #absworkout  #werkout  #gainzoclock #charlielifefitness  #obliqueworkout  #coreworkout #workout  #abday  #swipeworkout  #fitness  #strong #sixpack  #6pack  #strength  #core

0
@_coach_mohamed_moughrabi

1
@ara_abdulmajid

Bersyukur kerana berpeluang bersama-sama team ini. Mengenali program You Can Lose Weight From Home mengubah hidup setiap diri yang mahu berubah. Obesiti bukanlah penampilan. . . . UNTUK INFO DAN DAFTAR PROGRAM, LINK DI BIO IG. . #teamaraabdulmajid #teamnickhinhussien #youcanloseweightfromhome . Coach Ara, +6012-8019050 . #onlinecoaching #turun5kgsebulan #kuruslepasbersalin #surirumah #workfromhome #weightlossjourney #coachtakmakanorang #dreamteam at Kuala Lumpur, Malaysia

0
@peterlagermand1

Det er jo international bryst dag her om mandagen og da min træningsmakker @frederikbaunsoe ikke havde sat hår idag så gad jeg ikke træne med ham, det så simpelthen så utidigt ud og jeg hader sløseri. ( ellers også var det fordi jeg havde glemt vi havde en trænings aftale senere og kom til at træne tidligere 🧐) Nå ikke mere ævl nu, lad os komme til sagen 🥳 Dagens program : #1 Triset DB floorflyes 3 x 12 DB floorpress 3 x 12 Push ups 3 x jeg kan ikke mere. #2 Smith machine incline press 1 x 12 1 x 10 Dropset 6 + 10 #3 Chest machine Press with bands 3 x 10-12 #4 Lateral raises 3 x 20 Superset Reverse grip bb front raises 3 x 15 #5 Chest supported thumbs up lateral raises. 3 x 12-15 Calves Standing calf raises 4 x 12 Superset Body weight calf raises with 4 seconds isometric hold on top of each rep. 3 x 8 #chest #delts #calves #onlinecoaching #personaltrainer @onlyapproved @p15.dk @justegg.dk at Sluseholmen

3
@limitlesscore1

Good Morning! It's Monday, a new day, a new week. Let's rock it!!

2
@coach_ojiugo

What problem are you willing to solve for someone? Mechanics solve car problems 🚘 Lawyers solve legal problems 📃 Doctors solve physical problems🔬 You are a walking solution to someone in trouble ~Mike Murdock What kinds of problems do you solve? In #Nigeria @ochukoadegoke solves work stress related problems @urezkulture solves beauty problems @vie.sainefoodz.ng solves sweeting problems and helps you replace sugar @madamemerola solves personal branding problems @parentingsupportsystem solves parenting problems @bellegateaucakes solves confectionery problems with her #madeinnigeria chocolates @financeclinic.ng solves small business finance management problems @ujuobuekwe solves business branding problems @virtualevas solves your productivity problems Etc Its Marketing Monday share the problem you solve in the comments. See mine in the comments at Nigeria

4
@its_abranee

I was sick all last week so I didn't workout... still got some healing to do but I COULD NOT MISS THIS WORKOUT! I struggled to get outta bed but I was scrollin and seen some of my favorite fitness enthusiasts/ professionals posting their workout photos so I said "chick, get yo ass up!!!" If you been telling yourself you gonna go to the gym but haven't, here is a friendly reminder.😊 #blackgirlfitfam #nutrition #wellnesscoach #fithasnosize #fit #21daychallenge #healthymeals #challenge #results #weightloss #plussize #plussizefitness #smallbusiness #onlinecoaching #blackgirlfitness #blackwomenworkout at VASA Fitness

0
@stefjoanne

🚨It’s happening tomorrow.🚨⠀ I’ve been telling you about my BRAND NEW “Strategy Revealed: Build A Stand Out Brand In 2019” training. 📣⠀ ⠀ I’ve invited you. 👋⠀ I’ve told you what will happen if you don’t take the steps to build your brand and biz the right way. 🙅‍♀️⠀ I’ve shown you what the heck my brand looked like not long ago. 🤦‍♀️⠀ I’ve canceled brunch plans this past weekend to make sure it is as epic as epic can be. ☕️⠀ ⠀ I think I’ve done just about everything I can on my end to express how important this training is to your success. ⠀ Now…. ⠀ ⠀ Well, the rest is up to you. ⠀ ⠀ ⏳If you have yet to snag yourself a seat to this weeks live ‘Strategy Revealed: Build A Stand Out Brand In 2019’ masterclass, there is still time (but you’re cutting it close).⏳⠀ ⠀ There are 3 live (FREE!) masterclasses going down (2 tomorrow and 1 Wednesday).⠀ ⠀ 🔗Link to join in my bio @stefjoanne 👆⠀

4
@theplantpoweredpt

Two Vegan Food Delivery Companies that all the others should follow the example of.⠀ -⠀ Both @allplants and @VibrantVeganCo give you free postage paid labels to send back your packaging or they can be recycled and composted.⠀ -⠀ That’s conscious capitalism in a nutshell!⠀ -⠀ Click on the link in my bio for 1-2-1 and Online Coaching enquiries ⬆️⠀ -⠀ -⠀ -⠀ -⠀ #theplantpoweredpt #adamstansbury #vegan #veganpersonaltrainer #veganfitness #veganbodybuilding #personaltrainer #fitness #fitnessmodel #bodybuilding #paleo #keto #vegancommunity #nomeathlete #vegansofig #plantbased #veganmuscle #vgang #wandsworth #london #personaltrainer #personaltrainerlondon #personaltraininglondon #onlinecoaching #veganuary

0
@teamg_fit

In order to transform your BODY you must transform your MIND. - 2018 was a HUGE year for me as accomplished many of my personal goals. Although I fell short on some, nothing has changed going into 2019. With the same mindset as Last year, each day I continuously striving to be the best version of “Stephen Didoshak”. - Anything you can put your mind to, YOU can do! You need to actually take control your mind instead of having your mind control you. - Your mind can play tricks on you and hold you back sometimes, but your gut is always right, It knows what your head doesn’t know yet, it’s always one step ahead.

1
@caissa_chess_academy

Kripa Hongalgi secured 3rd position at the TRM Chess Tournament held at New York USA. #onlinecoaching #achievers #chessmaster #chesschampionship #futurechessmaster #futurechesschamp

0
@nicola_thomson

#MindsetMonday What Is Your Why? . . I’ve spoken about this before but it’s important to know WHY you’re working towards your body composition goals. Your WHY is what will drive you when you hit bumps in the road, struggling with temptation, want to give up! . . My WHY right now for dieting is a because I want to feel great when I see my partner again. Luckily for me we be the have the same goal and work towards this goal together which makes it much more fun and enjoyable. But for the timeframe until then, that is my short term WHY. My long term WHY, however, is to create a sustainable lifestyle where I can enjoy the balance of foods that I love while being the healthiest I can be and enjoying my training. . . What is your WHY? What are your goals created from what is driving you? . . #dancer #pt #personaltrainer #coach #onlinecoaching #fitness #nutrition #whatisyourwhy #healthylifestyle #travel #wanderlust

1
@superabs

Do it for the abs 💪🏽 summer bodies are built in winter, join my squad I still have space for a few more online clients... personalised coaching from ME 🙌🏽😁 drop me an email [email protected] #healthiswealth #summerbody #sixpack #superabs #onlinecoaching Wearing @myproteinuk click the link in my bio to shop, code SUPERABS 💪🏽 at East Grinstead

10
@responsesuite

F U T U R E 🙌 If you know where you want to go and where you want to be, go for it! You are the best person to shape your own future

2
@ibuohsemdotcom

Alhamdulillah. Order beserta payment sudah masuk. Esok pagi in shaa Allah Cikta akan ke branch. Yang nak selit order silalah klik www.wasap.my/60127652258 ya. Nak cari Kayu... Nak cari Kayu... 😂😂😂 Thanks yg sudi berurusan dengan Cikta. In shaa Allah Cikta settlekan secepat mungkin. 💪🏻 #ibuohsementerprise #ibuohsemdotcom #CVGprotege #cvgleader #rakvitamindotcom #gengibuohsem #GIO #pengedaryouthshaklee #pengedaryouthskincare #bisnesdarirumah #bisnesonline #bisnesmudah #onlinemarketing #onlinecoaching #teammakbesi #ssmpire #2019goals at Pengedar Shaklee Gelang Patah, Johor +60127652258

0
@destinationnutrition

Small changes lead to big dents - Haaaaapy Monday, Instagram! I am back to give you more simple calorie swaps 🔁! If you’re a new follower and have never seen these posts before, my aim is to give you similar products that still taste great 👍🏼 but will save you some calories! Easy, right?! Here we goooooooo: - 1) Regular milk 🥛 for Almond Milk: this one makes all the sense in the world. Almond milk is only 30 calories for an 8oz serving. It’s also one 1 carb and 2.5g of fat. Doesn’t get much better than that! - 2) Regular yogurt 🍦for Greek yogurt: this one is all about that protein! One full serving of Greek yogurt is a whopping 23g of protein! If you’re not a fan of plain, try adding some fruit 🍌 or some sugar free, fat free pudding mix (see a previous Instagram post I made about this) - 3) Granulated sugar for Stevia. Stevia is a natural plant extract that sweetens the way sugar does, but is zero calories. Same sweet 🍭🍫 taste, none of the guilt! • That’s all! Another edition of calorie swaps in the books. Have foods you’d like to see a swap for? Let me know 👇 in the comments! - - - #nutritioncoach #nutritioncoaching #onlinecoach #onlinecoaching #healthytips #fatlosstips #fatlossjourney #caloriedeficit #caloricdeficit #shedfat #losebodyfat #losebellyfat #weightlossideas #fatlossdiet #weightloss #fatloss #howtolosefat #losingweight #weightlosssupport #weightlosstips #nutritionfacts #healthynutrition #healthyswaps #healthyswap #caloriecounting #flexibledietinglifestyle #flexiblediet #eatbetter #eatmore #betterfood at Union Berkley Park Apartments

0
@isabellemortimer

Bring on the summer 😎🍉🌞 If you want some help to feel your most confident this summer now is the time to mail me about online training and nutrition. Start the process now, get it done and feel your best💜 (I'll be by your side) 💪 at Galway, Ireland

6
@hiba_beydoun

Weight loss is not easy and I am not always 100% motivated or 100% active or healthy or...or... I get lazy, I procrastinate, I get in a funk, or I just simply don’t give a bleep. So I often start exploring on instagram for #inspiration and #motivation sometimes it works sometimes it doesn’t. When it does I find people that will help me kickstart again. I’ve tagged their accounts if you’re interested 💪🏼

1
@anjaonvlee

Zeg NEE tegen die eeuwige diëten!!! 😎 Zeg NEE tegen dat eeuwige jojo-en!!! 😎 Zeg JA tegen een Healthy lifestyle!!! 🍒 🍓 🍇 Een lifestyle dat jojo-en voorkomt en uitstekend past in drukke dagschema’s 📒 Like dit bericht of Reageer met JA en ik geef je alle info die je nodig hebt. 💪 of stuur een berichtje naar m.me/startlivinghealthymetanja #nodiet #healthylifestyle #healthyfood #healthychoices #lifechanging #onlinecoaching

0
@antoninopomotrainer

"Quando tutto sembra più grande di te, tu devi diventare più grande di tutto". Questo l'obiettivo che stiamo programmando step by step con #TheMoster 😉💪👌 #NinoPomoTeam #antoninopomotrainer #NinoPomoPTOnlinePersonalTrainer #AtletiNinoPomoTeam #bulk #personaltrainer #OnlineCoaching #NaturalBB

0
@pt.uniquephysique

Don’t be fooled by what the media portrays as “good” and “bad” 🥝🍩 Here’s the best thing about dieting... Track your calories and eat what you bloody well like* 🤤 (*get a professional to work out your calorie intake!) #dieting #tip #calories #food

3
@phptactical

ONLINE TACTICAL MEMBERSHIP - - - I had the pleasure of meeting an active duty @marines officer and brining him in under our tactical online membership. - - - One of the things we do right off the bat is chat about his military career and really get to know his path up until this point and discuss his future path. - - - We then go through injury and training history and dive into the factors that lead up to where he currently is at now with health and fitness. This leads directly to his goals. - - - On video, I take him through the tactical movement screen and assessment I came up with that provides me with additional information about current movement. - - - Throughout this entire process I am writing down notes and we are discussing the step-by-step plan of how we are going to get to the end state. - - - I have the unique perspective of a coach of 10 years to the tactical population and the military background to truly relate to this life. - - - This is just an example. I currently have other military, fire, and police on the tactical membership all across the country. - - - Stop guessing and throwing a program together that misses the 🔑 principles to meet your goals or get out of pain. DM me and we can chat about how I can coach you to success. at Murrieta, California

1
@time_is_muscle

Bodybuilding is more than just the adaptation to stress. It’s not just about size, it’s also about symmetry, balance and flow. ————————— Anybody interested in online coaching? Email me for more info (See link in bio) ————————— ‪¿Alguien interesado en coaching en línea? Enviarme un correo electrónico para más detalles ———--------------------‬ #weightloss #bodybuilding #fitness #gym #posing #classicbodybuilding #ifbb #timeismuscle #diet #nodaysoff #wnbfspain #wnbf #personaltraining #2019goals #madrid #swansea #fitfamily #fitfam #timeismuscle #flexing #oldschoolbodybuilding #onlinecoaching #spain #uk #motivation #gimnasio #dedication #fitfam #mirin at Community of Madrid

1
@bodyvisionpt

That #monday feeling smashing the start of the week 😜👊🏼 . "Today is always the most productive day of your week" - Fuark the "Monday Blues" . #fitnessmotivation #mondaymotivation #inspiration #bodyvisionpt #personaltraining #onlinecoaching #training #nutrition #mindset #bodybuilding #aesthetics #performance #physique #shredded #fitfam #fitspro #picoftheday

13
@coach_michael_bann

Impromptu weightlifting meet while preparing for this year’s CrossFit Open ended up giving @jonas_schmidt96 a 127kg/280lb snatch lifetime PR. . #bannwagon

2
@britta_boscheinen

0
@fitacademy.transformation

Call now: +38166 5127 949 - Call, SMS, Viber, Whatsapp We kinldy ask for contact only via phone. 📱 Due to nature and size of daily chores, we are not able to scroll through and answer to Inbox/DM messages. ❌ ⠀ Services: • Meal plan • Workout plan • Full set meal + workout plan (most ordered service) ⠀ Advantages and benefits: • One time payment ✅ • Free delivery worldwide ✅ • Plans are created and send strictly based on information clients provided separately ✅ • Meal plans are based on day-to-day groceries, without any “magic” products ✅ • Workout plans are based on well known exercises, without any “miracle” systems ✅ • First results visible in first three to five days ✅ ⠀ Call now: +38166 5127 949 - Call, SMS, Viber, Whatsapp We kinldy ask for contact only via phone. 📱 Due to nature and size of daily chores, we are not able to scroll through and answer to Inbox/DM messages. ❌ ⠀ #fit #program #fitacademy #mealplan #workoutplan #meal #workout #plan #nutrition #training #healthy #transformation #losingweight #losing #weight #gainingmuscle #gaining #muscle #abs #results #transformation #bodytransformation #online #coach #onlinecoach #onlinecoaching #personal #trainer #personaltrainer

@denisesmithfitness

So true!!! 🤣

2
@carolina_larrahondo

0
@huanimal

💥CLIENT SPOTLIGHT💥 goes to my online client Lianne. As a registered nurse she was always on the go and worked overtime, so she wasn’t sure if she’d make enough time for the gym. Even though most of my programs require five gym sessions a week, we managed to set up a four-day training schedule. Being that she was a novice, I had to make sure I provided her with enough videos and explanations of each exercise as well as critique her form through her own training videos. . As far as her diet, it never drastically changed and she never felt restricted with her meals because #flexibledieting 💪🏼. . Coaching ended by Christmas but she recently told me she’s down to 140lbs so that’s a whopping 22lbs lost in 5.5 months. Great work, Lianne!! #teamhuanimal ----------------------------- 💥You ready for a change?💥 www.hazthetics.com/online-coaching ⬆️Fill out an application⬆️ ----------------------------- YouTube: www.tinyurl.com/HNFatsauce

2
@activelylivingawesome

Any questions??? • 📷 grab from @kettlebellgram

1
@borkfitness

17
@cirobuccelli_bjc

Seitan Bollito e saltato in padella su letto di puré di patate aromatizzato al limone 🍋 🇮🇹 #Bjc 🥇 #personaltrainer 🥈 #onlinecoaching 🥉 #ricettebjc 🏵 Credit:(@gennar_tgr ) Follow 👉(@cirobuccelli_bjc ) Tag a friend 😌 ——————————————————————— #fitness #gym #workout #motivation #fitfam #bodybuilding #fit #training #fitspo #health #muscle #healthy #abs #exercise #instafit #gymlife #lifestyle #crossfit #weightloss #nutrition #fitnessaddict #cardio #personaltraining #fitnessmodel #eatclean #inspiration

3
@hiba_beydoun

This was my report from the Final Bootcamp day @no1_bootcamp “After 6 weeks of hard work I managed to lose 7.7KGs which is around 17 lbs the loss is mainly from fat 6KGs and a bit of muscle which is the ideal kinda loss for me, in in terms of measurements, total of 32.7cm -13.7 waist -9 hips (that is my personal excruciating slow loss, I am positive that you would achieve greater results if you want go for bootcamp) Overall I have mixed emotions, for one am bit disappointed because of my personal experience in weight loss is super slow, but I am pleased that I feel fitter and energized. Thanks to the great team @no1_bootcamp and the great trainers @tombrownfitness @card_danny @krissyoung14 +Liam + Andy and chief trainer @mrgeeleary 💙💪🏼 The food is AMAZING and the workouts vary, met amazing people through it all” 👍🏼💪🏼 👸🏻 at King's Lynn, Norfolk

1
@hiba_beydoun

@no1_bootcamp holds a special place in my heart 💙 it was the first bootcamp i’ve been to in 2011 where i stayed for THREE MONTHS and lost 20 KGs. My first bootcamp experience and brilliant transformation. I went back again in April 2018 after I quit my job to get the away from the unhealthy and stressful job. I thought i needed a new start so I booked 6 weeks 💪🏼 during that time I lost 7.7 KGs I am definitely going back as its one of my favs 🙌🏼 P.S the daily photo collection credit goes to Neelam a fellow camper 💙 at Ramsey, Norfolk, United Kingdom

3
@hiba_beydoun

2011 My first bootcamp ever @no1_bootcamp 💙💙with @ncouragefitness and @abs147 at Norfolk

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