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@iamkatruns

Well the day has dawned and it’s time for @runequinox24 From 12pm today I’ll be running 10km loops for 24 hours. I am hoping to run further than I have done before. I’ve trained hard for this..... it’s time to put my @TrainAsOne and @amandatress #FASTerWayFatLossVIP training to the test via @RiplApp #tw

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@lucahueschemenger

Out of the gym - Flys as a isolation exersice for your chest. Besides bench press and incline bench press the perfect addition to your chest workout. . . . #fitfam #fitspo #thesweatlife #heretocreate #seeababes #motivation #trainsmartnothard #noexcuses #youcandoit #getstrong #nopainnogain #whyirun #trainingday #fitspiration #StopExercising #StartTraining #flys #upperbodyworkout #chestgains

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@liftwithr2fitness

This is what it takes for results. CONSISTENCY. You need this both in your training and nutrition. You will never get the results you are looming for without this. Make sure to come up with a plan as to which workouts you will be doing and how many sets on you plan on doing. Keep nutrition in check as well. This does not mean that you cannot go out with friends and enjoy a piece of cheese cake once in awhile. 🍰🍰 But if you truly want results, you must make smarter choices, have a structured plan, and follow through until you seem dem' gainz come. 💪🏾👊🏻 #bodybuilding #balancedlifestyle #fitness #nutritioniskey #trainsmartnothard #gains #consistencyiskey

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@jospared

Una evolución . . @yoraulv entendiendo todo 📷. . #integralfitness #doitbetter #gym #workout #fitness #photoshoot #lift #modeltest #trainsmartnothard

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@isabellarusso

WALL WALKS é um movimento bem completo e recomendado para aqueles que ainda não conseguem fazer bananeira por ter medo de ficar de cabeça para baixo ou que ainda não são fortes o suficiente 💪🏻 O movimento começa na posição de flexão de braço 💪🏻 Pernas e pés juntos 💪🏻 Pense no seu corpo como uma unidade, mantenha a posição de canoinha (tem vídeo sobre esse movimento na hashtag) 💪🏻 Tente chegar o mais perto da parede. Se possível, encoste o nariz na parede 💪🏻 Controle a descida, o movimento acaba quando você encosta o peito novamente no chão . 🎥 @cafugofilmes 🏋🏻‍♀️ @crossfitblacksheep #treinandocomabella #teambellarusso #trainsmartnothard #wallwalks #gymnastics #dicadetreino #fitnesscoach #trainer at Crossfit BlackSheep Itaim

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@otfalgonquin

We rise #Wednesday so rise and shine on this beautiful day and call #otfalgonquin to learn about our one of a kind heart rate based programming and how it can help you keep burning calorie up to 36 hours AFTER your class! #keepburning #orangezone #afterburn #orangetheoryfitness #trainsmartnothard #trainotf at Orangetheory Fitness Algonquin

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@kristyfeddersen

Another epic training sesh at Burleigh 🙏🏻 and another amazing beach date ❤️ truly love the humans I have in my life and I'm so grateful for being in the most amazing place eva! #crossfit #crossfitgames #training #strongwomen #strengthisbeauty #love #gratefulheart #handstands #practice #burleighheads #trainsmartnothard #lifteachtother #beach #R&R #shelifts #lovetheskinurin #strongissexy at Gold Coast, Queensland

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@elite_athletic_strength

Check this young lad 😁 one year of hard work , big shout to @vippone I am proud to be your coach always the hardest working in the room most discipline and there you results these pictures were taken after are mini cut now we are bulking again , since we started our journey we managed to increase Angelo's body weight by 7kg and losing excess fat and there you go 😁 will post to show where we have started our journey well done @vippone time to get more #gainz💯 young one @gymboxofficial @bodybuildingcom #gymbox #gymboxofficial #gymboxvictoria #catalystathletics #calisthenics #proofisinthepudding #lifecoach #progression #mrolympia #bodybuilding #trainsmartnothard #instafit #instafamily #ukbff #uk #londonpt #london #classicphysique #strengthandconditioning #sportscience #exercisesciences #TeamAFA at Gymbox

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@trainsmartnothard

Couldn't agree more. Intensity is relative to the individual which is why I love using RPE (rating of perceived exertion) as a measure~! Always remember intensity > volume~! #science #crossfit #fit #fitness #trainsmartnothard www.trainsmartnothard.com #Repost @cspealler (@get_repost) ・・・ “My pace, my workout.” Having something simple like this to have positive self talk when things get nutty is key. • Head on over to our new site. We’ve added a few new features along with the same great tools and resources that are exclusive to our Icon community! • Elevate your fitness | http://iconathlete.com | #iconathlete

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@muhammadakbarpamungkas

Step by step.... Consistence is the key... Yahhh, ini masuk minggu ke 3 konsisten punya pola hidup sehat lagi... Setelah kemaren kemaren cuma latian 1 minggu off 2 minggu,, latian 1 minggu off 2 minggu,, Bismillah, program masih panjang... #stayhealthy #staystrong #trainsmartnothard #healthyfitness at Healthy Fitness Perumnas Dasana Indah

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@giselle_calvillo

@mixfitsa #giselleTHEtrainer assists Coach Cameron after pulling his hammy running sprints earlier in the day. Note: My preferred pain relief ointment is Absorbine Veterinary Liniment Gel. It's an awesome animal grade pain relief that continues do the trick every time! #benicetoyourself #getrelief #trainsmartnothard #treatyourbodyright #build #repair #recover #maintain #mixitup #mixfitsa at MIX FIT SA

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@otfalgonquin

Get your #Tuesday started by making an appointment to stop by #otfalgonquin reserve your 2 free weeks and discounted membership! You'll go to bed #satisfied knowing you made a smart decision #trainsmartnothard #trainotf #orangenation #orangezone #afterburn #orangetheoryfitness

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@beinguniq

We learn,we think 💭we do, and we kill everyone! Get stronger but not bigger ! Train smart not hard #shevvychin #partnerworkout #movingplanks #trainsmartnothard #getstrong #leanmuscle #timetotransform #f45training #f45trainingjubileehills #f45trainer #fitnessfreak @shevvy_chin at F45 Training Jubilee Hills

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@tom.and.ayla

Hello followers, After a long break we present episode 3 of our series "train smart, not hard" (yes we've found a name :-) ) This episode is about knees. First some theory: In my own experience and based on a lot of content i've read in books and got from the internet, i find squats the best exercise for your back, knees and ankles. I train them with heavy weight (4 - 5 reps) in full range of motion (going down as much as possible) What i found to prevent knee injuries is that hip and the ankles have to be flexible and strong to make a good technique in the moves possible. I could write a lot more about this, but we keep this for the future :-) Now to the moves: 1. With this series of moves, which i got from crossfit, you train a lot of moves you need in partner acrobatics. I had to use a chinese pole, because i didn't have weights available. It is Important to use a good technique in the squats (best is you search for tutorials on youtube) 2. Keep the knees in line with your feet. When i'm at the lowest point i tense the muscles before i get up. Do it slowly and controlled! Wiht this exercise i've gained a lot of strength and flexibility in a few weeks. Got it from "tools of titans" 3. This exercise looks weird and stupid (ayla also looked at me in a funny way) but its perfect to train your glut (ass muscle). If your gluteus is to weak, you have problems to keep the knees in line when you do squats. 4. This exercise is perfect to work on your balance and control. Quite self explaining i think. If you have questions about this exercises, or if you have a different opinion, or things to add, please let us know in the comments. Wishes, feedback, any questions are more than welcome. We will try to create videos like this regularly if you like them. Thanks for your attention and your support!!! Now have fun in your training! Remember: "train smart, not hard!" #trainsmartnothard #tomandayla #acroskillbank #acrobatics #acro #acroyoga #circusaroundtheworld #circuslife #circusinspiration #circuseverydamnday #pepearts #handtohand #handstand #onearm #mainamain #training #calestenics #vidoftheday #acroarmy #beastugis

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@tailfishbypyry

Monday is a great day to regroup, plan afresh and find your motivation for the week ahead! What's your reason this week? Mine is being successful in my upcoming 24 hour running race @runequinox24 #mondaymotivation #onemorelap

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@iamkatruns

Do you love Mondays or hate them? I like to view Mondays as a fresh start, a way to regroup and get back on track. I also like them when they bring new @skechersperformance @skechersperformance_UK trainers into my life! #mondaymotivation #freshstart via @RiplApp

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@adaywithrene

It's been a month and few weeks since I actually held some weights. Remember guys please stretch, warm up, and maybe visit a body recovery spot every other month. I have a buddy who helped me treat my injury please contact @goatphysique for any body rehab. #trainsmartnothard #legseveryotherday #emazingmeals #bulkforthewinter at 24 Hour Fitness - Cypress, CA

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@iamkatruns

This time last year I was feeling down about having been unsuccessful at my second attempt to run 100 miles. I regrouped, stuck with my @trainasone run training and in March I added @amandatress's #fasterwaytofatloss to my training. I feel fitter, stronger and much more able to cope with what a race can throw at me now. Next week I'll be at @runequinox24 and I want to run as far as I can in 24 hours, whatever happens I'll feel proud and I'll learn from my experiences. How do you tackle failure?

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@isabellarusso

É comum as mulheres falarem que não gostam de treinar braço, só que ai elas vem me falar que não acham o seu braço bonito 🙄 Ai eu te pergunto: "Como é que você acha que você vai mudar o seu braço?" Vou contar a minha experiência para vocês: Eu sempre fui fraca na parte superior, demorei anos para conseguir fazer uma barra fixa 😫 Quando decidi desenvolver a parte superior, percebi depois de poucos meses que a medida que eu fui conseguindo fazer os exercícios com peso do corpo, mesmo sendo poucas repetições e também aumentando a carga dos movimentos com peso, os músculos do meu braço, peito e costas, foram ganhando uma forma legal . Isso se deve ao aumento da área de seção transversa dos músculos da parte superior (espessura), que é geralmente relacionado ao ganho de força desses músculos 💪🏻 Por estar mais forte, tenho a capacidade de criar uma tensão maior durante os exercícios e isso gera hipertrofia (ganho de massa magra). Sem contar que o seu volume de treino também aumenta e o volume é o fator chave da hipertrofia . Então a resposta da pergunta no começo do post é "MUSCULAÇÃO" . 📸 @gih_imperatore #treinandocomabella #trainsmartnothard #teambellarusso #vamosperderomedo #treinodesuperiores #ficaadica at Los Angeles, California

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@mofit21

Happy Saturday! 💜 First leg workout in a week! Happy to get back into routine since the hurricane. 😄 E1: high foot leg press 12-15 SS stiff leg deadlift 18-20 x3 E2: sumo deadlifts 8-10 SS banded donkey kicks 15 x3 E3: hip thruster and hip thruster pulse 10x4 E4: lying ham curls on cable 10 SS cable kickbacks 12 x3

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@lucahueschemenger

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@nickong88

Getting ready for tomorrow's training. #coached #iamcoached #runningdepartment #trainsmartnothard at Salad Stop

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@isabellarusso

A primeira versão deu tão certa que hoje eu lanço a segunda versão do treino de 6 SEMANAS DE HIPERTROFIA!!! Algumas coisas mudaram e eu vou listar aqui os detalhes para vocês. Essas 6 Semanas incluem: . SUPERIOR A,B e C INFERIOR A, B e C ABDOMINAL (uma vez na semana treino só de abdominal e cardio) AERÓBICO (3 treinos exclusivos de corrida & parte funcional) GRUPO FECHADO NO FACEBOOK CUSTA 60,00 reais 👉🏻 bella-russo.com Assim que adquirir o seu, baixa o PDF (porque ele expira em 24 horas) e pede para fazer parte do grupo do facebook porque eu vou postar vídeos explicativos nesses próximos dias . Estou MUITO feliz com o lançamento da segunda versão, espero que vocês gostem! . #teambellarusso #teambellarusso #ganhosemassamagra #bundaduraforever #trainsmartnothard

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@levbo

Here is a simple drill to increase thoracic mobility. This drill comes in handy after sitting for long periods. Try 5-8 reps each side. Swipe for the side view :) . 1. Stand arms length away from the wall. 2. Reach back with your hand and press it into the wall. 3. Bring your other arm over and reach for the wall 4. Take a deep breath with both hands on the wall try to expand your rib cage. 5. Do the other side If you cant make it all the way around or you feel some pain 🛑stop⛔️. That means you have some work to do. #physicaltherapy #movementmidned #physicaltherapy #NYC #muaythai #MMA #BJJ #fitness #personaltrainer #trainer #crossfit #xfit #training #running #marathon #triatheletes #tri #triathalon #basketball #breathing #trainsmartnothard #fitfam #fit

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@jennikyle_bootycamp

When BOOTyCAMP kicks in 😁😏 week 2 in Lisburn tonight!! Excited to announce that BOOTyCAMP will be going to NEW locations next month!! I'm thinking Bangor and Newtownabbey - If you're interested in this please suggest a large hall that rents by the hour 👌🏻😘 #jennikyle #BOOTyCAMP #glutes #core #losefat #toneup #trainathome #trainsmartnothard

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@jospared

Reír, sudar y aprender. Los tres elementos fundamentales para un buen entrenamiento. . #integralfitness #doitbetter #workout #fun #trainsmartnothard #gym #training #fitness #sweat #learn #performbetter #kettlebell

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@nickong88

Doesn't mean that it's raining cats and dogs I will skip the training. 9.49 km run on treadmill in the bag. #coached #iamcoached #runningdepartment #getcoached #trainsmartnothard at Fitness First @ MBC

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@kayjay_08

Toronto Island 5k in the bag! Only 3 sec off my PB with minimal speedwork and training since Muskoka 70.3. Pretty happy with that. And 5th in my age group with only 5 sec difference between 3rd-5th places! #raceday #torontoislandrun #almostapb #happy #runhappy #hadafastday #runTO #run #runner #running #fastandflatrace @longboatrr #runnersshopto #duathlete #triathlete #trainsmartnothard #racedaybling at Toronto Island

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@jospared

El clásico de los viernes: #brazos 😎. La rutina de hoy: . Curl de Barra parado + press Frances 5 x 15/15/12/12/10 . Curl alternado en banco inclinado + copa 3 x 12/10/10 . Banco Scott + Jalón con agarre en V, en polea (Foto) . Track recomendado: un #tb a buenas épocas, What's my age again, Blink 182 🤘🏼 . #integralfitness #doitbetter #gym #workout #flexday #flexfriday #training #biceps #triceps #trainsmartnothard #fitness at Body Solid Fitness Club

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@pan1cker

nothing like fangurling with power98 deejays whilst helping everyday athletes learn how to follow their hearts after a long day of filming. boy that was a mouthful.

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@lindseyvanzwol

Off season: where bikini girls become figure girls 🤗 Jk just trying to put on as much muscle as my body allows over this improvement season. I believe that if you're constantly in a deficit it is EXTREMELY difficult to grow (not saying you can't grow) but personally my body has been adjusting to higher macros which is turning into bigger gains all over. One another note, no one should ever tell you to stop training a muscle group. For many reasons, one being clearly obvious you will lose that muscle and it's very hard to put back on that size without proper knowledge. Whether you're maintaining or growing always train and utilize different training techniques 👋🏾 Happy hump day fit fam ☺️ #fitness #improvementseason #iifym #npcbikini #npc #fitspo #fitfam #fitcouple #trainsmartnothard #youngfitness #humpday at 24 Hour Fitness - Columbia Tech, WA

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@mandyvleeming

Pretty accurate description about how I'm feeling, now that it's deload week😝 - For those of you who don't know what deload is....it is a short planned period of recovery. Usually about a week long where your intensity is decreased. So instead of lifting at 70-95% of your 1RM, you're lifting at 40-60% (depending on your program). - The reps and sets stay low, but this allows your body to recover after lifting at such high volumes for back to back weeks. If you are a little more experienced (as in an advanced athlete) and the majority of your main lifts are going well, to the point where you're not getting sore joints or you don't have a meet coming up.....you can stay at those volumes for those lifts and just work on the main lift that's causing you issues. - However if you're a beginner, I would highly suggest just sucking it up and sticking with the deload. Avoid overtraining at all costs, allow your body to relax a little and prep for the next phase. Your body will thank you later, when you're able to come back stronger👊 - As much as deload week sucks major balls and you have to throw some cardio in.....I prefer to keep this bod in peak condition so I can come back even more Badass 👌 at Calgary, Alberta

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@glaikat

So down at the mothership of @crossfitpi its back to @pigymprogramming with the dark overlord himself @martinuttley83 and my Wednesday PT session with him! Amazing amount of tekkers kicked in on my cleans and closing in on another PB there but.... those pause squats.... 😷 #crossfit #crossfituk #crossfitpi #crossfitter #crossfitmaster #crossfitcoach #PT #squats #pausesquat #allthesquats #trainsmartnothard #olympicweightlifting #olympiclifting #eattotrain #eatclean #buffboxmeals #training #fit #fitnessjourney #rehabilitation #teamrehab #strengthtraining #strengthandendurance #strengthandconditioning at CrossFit Pi

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@mofit21

Rarely post some upper body workouts so here is one I did the other day! Remember on less reps go decently heavy. Got to put in that work to see those muscles! 💪 E1: triceps push down 10 SS reverse grip triceps pulldowns 12 x3 E2: overhead triceps extension 10 SS single cable triceps kickbacks 12 x3 E3: seated shoulder press 6-8 SS babrbell front raises 15 x3 E4: single lat raises 6-8 SS rear delt bentover rows 10 x3 E5: Arnold press 6-8 x3

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@gymbully_

You have to start @ some point... So Y not start now⁉️🤔 Mat wants to building stronger upper body so that's what we worked yesterday. #trainsmartnothard #chestday 🔥💥 #GYMBULLY #thegrinddontstop ✊🏽💯💪🏽 #letswork #letsgetit #daily #salute

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@glaikat

Everyone has their favourite training partner and some times that reassurance in a complex move such as a triple broad jump you need that helping hand! #trainsmartnothard #crossfit #crossfituk #crossfitter #theboxcft #broadjump @theboxreebok #broadjumps #gymnastics #crossfitgymnastics #hipdrive #crossfitcommunity #gymlife #gym #gympartner #WOD #workoutmotivation at The Box CrossFit Taunton

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@_danianz

don't compare yourself to others. compare yourself to the person from yesterday. #brocuba #trytobesado #roadtosado #fitness #gym #workouts #nopainnogain #trainsmartnothard #fitnessaddict #brocuba💪 #taketime #fit #exercise

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@mofit21

Hope everyone is having a wonderful holiday!! Happy workouts or off days 😊 ❤ #dontjudgethesocks #hammieswhereyouat

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@iamkatruns

I shifted my leg day workout to today as I didn't fancy combining it with my run. Sometimes it's good to combine the two but this weekend I wasn't feeling doing one or the other on tired legs! It was a tough session but I know it'll be totally worth it come race day! Are you prepped and ready for the week ahead? #legday #selfiesunday #FASTerWayToFatLossVIP via @RiplApp

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@iamkatruns

It was an early start today, up at 4am to get prepped before heading out for a nice little @trainasone 10 miler. We saw the sun rise and a cow pretending to be a giraffe....and a low flying heron (but I didn't manage to get a photo of it in flight) The Boyf's recovery from injury is going well and we even picked the pace up a bit this week I rounded off the day with 2 naps and steak for dinner! @amandatress's #FASTerWayToFatLossVIP #legday can wait till tomorrow! How has your Saturday been? #longrunday via @RiplApp

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@lucahueschemenger

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@julian_stagram22

It's been almost a week and I'm still laughing at this. Every single time. Happy Friday everyone! 🤣🏋🏼‍♀️🐐 #whyareyouyelling #trainsmartnothard #fitness #icantrightnow #squats #beastmode #okthen #TGIF @bonomichris @marwansalfiti Repost from @gymfuckery

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@mofit21

Happy Friday everyone!! Yes I do arms too 😂 single bicep curls on cable 👌 #getit #fitfriday P.S. I love how loud the gym plays their music!! Gets me pumped for those morning workouts 😭

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@jospared

#tb a esos entrenamientos de #karate con los #kids que tanto me enseñaron y compartieron. Una experiencia más que valida! . . #integralfitness #doitbetter #gym #workout #fitness #trainsmartnothard #tbt #training #maestrosplinter

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@one_man_and_his_ginger_dog

Been trying out @gozwift running tonight. Hooked up using a @milestone_pod very cool bit of kit and quite affordable too. It makes indoor running bearable. Music by @calvinharris via @applemusic apologies for the quality of the vid. . . . #running #treadmill #treadmillworkout #zwift #zwiftrunning #fitness #training #somethingdifferent #trainsmart #trainsmartnothard #instafitness #healthconcious

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@cheff_patty

Trap bar deadlift !! Good for focusing more on quads and safer exercise for lower back!! 29 days to go till tough mudder!!! #grinddontstop💯 #5x5 #toughmudderaustralia2017 #reebok #crossfit #proudbutneversatisfied #alphalete #trainsmartnothard #teammutant #livemore #bemore #striveforgreatness #inspiration #fitspiration #motivation

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@calburnofficial

#Repost @shilpacal (@get_repost) ・・・ One huge goal achieved!! ❤ After warm up sets, did two sets of 1 RM of 80kg (176lb) each, followed by 3 sets of 5, 5, and 7 reps of 60kg (132lb) each for the volume. Thank you @macedonio.fernandes. Couldn't have done it without you. Now on to the next goal! (This video is a composite of three different sets, with appropriate rest intervals in between). #healthyliving #strengthtraining #nevertoolate #strengthtrainingforolderwomen #weighttraining #nevertoolatetostrengthtrain #weighttraining #trainsmartnothard #trainsmart #goodnutrition #healthyeating #healthylifestyle #strengthtrainingisforwomentoo #calburnfitnesssolutions #goa #coachmacedonio #macedoniofernandes at Calburn Fitness Solutions

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@badass_barbarian

I am HAPPY. Since I pulled whatever it was in my glute and hip that I pulled, I haven't deadlifted. 10 days, no deadlift. No bending over. No picking up my baby. No picking anything up. I was squatting but they were stanky reps. And not anywhere near programmed weights. ----------- Today I deadlifted. 20lbs under programmed weight, but still deadlifted. 255 # 2x1. Thought I did 265, but math is hard. Still happy. My goal of a national qualifying total is way off in the distance with this injury 😒But a lot can happen in a week. I just need a score. The rest we worry about later. 10 days until #cpuwesterns2017. Then a shitload of work to get to nationals. #westernqualifier #powerlifting #powerlifter #ladylifter #recovery #injurysucks #trainsmartnothard #wellmaybealittle #bcpa

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@heiddi.t

Warming up, stretching and cooling down correctly are fundamental, yet often overlooked parts of any training program. While these components to training are very basic, many people tend to skip over a proper warm-up. Warming up has many benefits. The main benefit to warming up is injury prevention because the blood will be pumping to an area, lowering the chance of a muscle pull or joint injury. Warming up isn't just a safety precaution though - it also has positive effects on a bodybuilder because after a warm-up, strength and focus should be peaked..... Remember: AN INJURED 🤕 BODYBUILDER CAN'T GAIN MASS! #warmup #warmupbeforeworkout #warmuptopreventinjury #trainsmartnothard

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@dougkalman

"If you can dodge a wrench, you can dodge a punch" (to paraphrase the great Dodgeball movie). Great session at North Miami PAL Boxing. Thank you Coach Ford for allowing us Masters aged boxers to get in some movement and work! #usaboxing #boxing #trainsmartnothard #kiisisright

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@fatfighters_

✅ vs. ❌ Pamiętajcie! Spięte łopatki, proste plecy, napiety brzuch, spięte pośladki. Prawidłowa pozycja do praktycznie każdego ćwiczenia, które wykonujecie na treningu. Ok,Ok...wypięty tyłeczek wygląda fajnie. Ale nie jest fajny zdrowotnie ⛔️☝🏼 #squats #squatprogress #trainsmart #przysiady #jatomifitness #jatomipolska #trainsmartnothard #workout #redukcja #odchudzanie #getfit #youcandoit #bodybuilding #fitspiration #gym #beachbody #exercise #weightraining #training #sixpacks #lift #weights #sniadaniemistrzow #zdroweodzywianie #potreningu #siłownia #silownia #motywacja #bootybuilder #przemiana at Jatomi Fitness Kaskada

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@shilpacal

One huge goal achieved!! ❤ After warm up sets, did two sets of 1 RM of 80kg (176lb) each, followed by 3 sets of 5, 5, and 7 reps of 60kg (132lb) each for the volume. Thank you @macedonio.fernandes. Couldn't have done it without you. Now on to the next goal! (This video is a composite of three different sets, with appropriate rest intervals in between). #healthyliving #strengthtraining #nevertoolate #strengthtrainingforolderwomen #weighttraining #nevertoolatetostrengthtrain #nevertoooldtostrengthtrain #weighttraining #trainsmartnothard #trainsmart #goodnutrition #healthyeating #healthylifestyle #strengthtrainingisforwomentoo

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@mandyvleeming

📚Teaching Tuesday: How you perform & how you look are completely different things. Many people mix the two when competing in bodybuilding, resulting in the latter. Their focus become solely on their physique, and less on implementing proper recovery and rest. - They kill themselves doing endless hours of cardio, barely eating anything and diving deeper into a depression they refuse to come to terms with. The smile as hard as they can on the outside, meanwhile on the inside they are so broken down that their bodies are running on pure adrenaline to keep them standing. - I remember my first 2 years of competing were filled with constant obsession over how I looked. Wanting to get leaner and leaner. Eating less, training more. Doing 2 hours a day of cardio, taking any supplement my coach told me to take.......it was not a healthy way to begin competing. My last 2 years was a little better as I worried more about what I truly needed over what judges thought of me. I zoned in on proper Supplementation as well....super important to understand that kind of stuff! - Yes I realize that bodybuilding has a lot to do with how you look, but neglecting how you take care of yourself is not part of the deal. Something ALL coaches need to instill in their clients is that they are ALWAYS putting performance first and recovering properly. Paying more attention to the persons emotions and CARING about how they are doing, not just looking. That would make their athletes 10 times more successful. - I am a better athlete because I chose to walk away from something that was no longer serving it's purpose to me. It's cool to be shredded and achieve a goal you never thought you could, it's NOT cool to neglect your body's needs just to achieve that goal☝ #NeverSettle

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@mofit21

Good morning!! Did legs today 💪😄 it was a high rep, low weight day but still burns like crazy! E1: banded squats 15 Superset banded jump squats 20 x3 E2: barbell hip thrusters w/ 2 sec pause at the top 15 Superset barbell hip thruster pulses 20 x3 E3: seated leg press 15 Superset banded kickbacks 20 each side x3 Finisher: banded side steps 10 each side to lunges 10 each side 5-7 min *on the leg press keep tension on your quads and make sure to not lock your knees when pushing out.

1
@master_al_13

Stick to an exercise routine long enough in order to see it work - Master Al • • #trainsmartnothard #fitness #rawfittalk #panth3rsrawfit #excersise #weightloss #masteral at Panth3rs Raw-Fit

1
@iamkatruns

Time is ticking! In September last year I attempted the Robin Hood 100 mile run and pulled out at 50 miles. As the Boyf and I walked to the aid station to be able to pull out officially (I couldn't run without over-heating) we discussed next steps on the race front. We agreed I needed to be fitter, able to cope better with heat and better able to pace myself. We agreed that a 24 hour race would be a good goal race for the year and so I signed up for @runequinox24 It's now just 26 days till race-day and I feel like I have improved a lot since RH100. I have lost fat around my core helping me to stay cooler when wearing a race pack, I have followed my @trainasone race plans as closely as possible to maximise my running improvements and since the end of March I have been working with @Amandatress on her #FASTerWayToFatLoss program which has seen big increases in my overall strength and health. This weekend I ran a marathon for fun, just a training run, no medal, no goody bag, and I know I am in much better shape than this time last year! Now I just need to stay on track and give it my best shot! How far ahead do you focus on goals? Have you managed to stick to your plans for improvement? via @RiplApp

21
@mofit21

Happy happy Monday! If anyone needs a quick workout to do I got you! 20 min AMRAP 10 push ups (if you need to switch to kneeling push ups or push release that is totally fine!) 8 (each side) alt. DB snatches (shown ^) 10 burpes (chest to ground for a challenge or w/ a push up!) 8 KB swings (or DB) 10 v ups

2
@beyondbalance

MAGICAL MONDAYS... Shout out to one of our hardest working clients @gemmavokins. She's been working with us for years but after her third child 😮, she had a specific goal that was important for her - she wanted to trim down her outer thighs (we think she looks gorgeous in both photos and she'd worked hard prior to both). The first picture is the 'before' and the second is the 'after' for this specific goal. We are so proud of you Gemma!! 💜 @gemmavokins #monday #gym #muscle #momlife #trainsmartnothard #trainsmart #fitfam #fitfamuk #transformation #mindset #motivationmonday #motivationmonday #mondaymood #happy #positive #fitness #strongmom #motherhood

3
@getyourbodybackmommy

MAGICAL MONDAYS... Shout out to one of our hardest working clients @gemmavokins. She's been working with us for years but after her third child 😮, she had a specific goal that was important for her - she wanted to trim down her outer thighs (we think she looks gorgeous in both photos and she'd worked hard prior to both). The first picture is the 'before' and the second is the 'after' for this specific goal. We are so proud of you Gemma!! 💜 @gemmavokins #monday #gym #muscle #momlife #trainsmartnothard #trainsmart #fitfam #fitfamuk #transformation #motherhood #momlife #mondaymotivation #mindset

1
@iamkatruns

What a day! My longest non-race run distance, AND my longest self-supported run! Today we ran 26 miles along the Ridgeway and back as part of a route recce of the Autumn 100 race course. Slightly longer than my @TrainAsONE plan asked for but we had to do the full leg distance 😉 I was really pleased with how I handled the warm weather but I was so pleased to see the Tesco Express at the end of the run as we had only just carried enough water with us. This does mean that @amandatress's leg day workout has been pushed to tomorrow but all in all I think my legs still worked hard today. For now though my feet are up and I am relaxing for the evening! How's your weekend going? #FasterWayToFatLoss #FASTerWayToFatLossVIP

23
@lucahueschemenger

Out of the gym - one of the best exercises to grow your lats 👌🏻 New workoutvideo will come soon ✌️️ . . . #fitfam #fitspo #thesweatlife #heretocreate #seeababes #motivation #trainsmartnothard #noexcuses #youcandoit #getstrong #nopainnogain #whyirun #trainingday # #fitspiration #StopExercising #StartTraining #laufen at clever fit Münster

3
@hypoxichina

HYPOXI is a low impact, high outcome fat burning training. It combines alternating high and low pressure with gentle exercise resulting in targeted weightloss. Try it yourself at our locations in #chengdu, #shenzhen and soon #shanghai and book your non-obligatory FREE TRIAL here: http://hypoxi-china.com/en/trial at China

1