Giveaway time!! 🍭 🍬 🍭
i don’t know what i’m doing in this photo but it’s ok. but i’m giving away my favorite snaccs in the world (@smartsweets ). i’ve been eating these for years already and was shocked when they reached out to work with me! they are tasty and won’t spike your blood sugar like regular candy. also they got fiber to help you 💩🥴 i love my sour candy and these are nicole approved.
winner will win a variety of 15 bags of smart sweets! ✨✨✨
🍭you must be following @nkayfit & @smartsweets !!
🍭must be a us or cad resident.
🍭tag as many friends as you want!
🍭 bonus: share this post on your story and tag me!!
giveaway ends 3/06! i’ll randomly choose a winner and will be announced on my story!
✨✨tips and tricks ✨✨
1) make sure you’re not skipping out on everything else! building a strong core and upper body is so important! 🚫🚫🦖🦖
2) you need to consume protein to build muscle! try to incorporate healthy protein into every meal!
3) try to choose cardio that burns f*t but maintains muscle! i try to do things like incline walk, cycling or the stairclimber 🍑
4) do some warm up moves to engage your core and glutes- hip thrusts, kettle bell swings, band walks, deadbugs! making sure you’re really feeling that connection to engage your core and glutes!
5) do your research and try different moves! figure out what work best for your body ✨
6) include your basics! deadlifts, squat variations, hip thrusts, lunge variations!
7) switch things up- change up your reps, increase your weight and try to get a good repertoire of moves that you can cycle through to always keep your muscles guessin’
8) always challenge your self, trying to increase your weight and push your reps to where it feels almost impossible to complete the last couple reps (but do not sacrifice your form!!)
and finally, have fun with it. embrace your strength and embrace the buzz you get from lifting heavy and feeling strong 💪🏼
💪🏼 happy flex friday 💪🏼 -
when i first started, chest day was my weakest work outs!! through progressive overload and 6 months of training chest twice a week i’ve definitely made progress and have gotten a lot stronger!! 💯🔥
the split squat is a multi joint single leg strength exercise that hits the quads, hamstrings and glutes. this exercise also improves balance and stability.
big compound exercises like these are great at hitting new muscle growth. targeting more than one major muscle group in one move not only stimulates muscles fibres to increase in size, but also starts processes that boost your recovery and results.
this is a great way to finish off your legs on #legday.
10 x weighted split squats (2 db’s)
10 x weighted split squats (1 db)
10 x split squats (bodyweight)
it’s a killer! 🔥 . #legday#fitness#workout#legs#training#girlswholift#squat#glutes#legworkout#quads#muscle#strong#fitspo#nopainnogain#strength
Letting go and moving on can be one of the hardest things to do in life.
but at the same time it can be one of the most powerful and liberating things too.
no matter if you want to move on from a situation at work, a relationship and a broken heart or from just a bad or negative chapter in your life that has dragged you down for far too long.
this quote spoke to me and i hope it speaks to whomever may be struggling with “letting go” of someone or something at this very moment. “you really don’t have to burn any bridges to let go… you don’t have to destroy anything. you can just decide to cross over and move on.”
– marta mrotek
You are a hero when you make the commitment to heal, grow, and thrive.
healing means feeling the feelings deeply, understanding what happened, sorting out what actions you can take, and then, learning all the teachings the experience has for you, as you slowly release the remnants from your body, mind, and soul, setting yourself free.
this can be a painful journey my loves, but oh what a worthwhile, miraculous, and necessary journey it is.
Behold the creaminess. the ghost has came out of the shell during sunshine time yesterday to do some of what i consider the easiest on your body lunges. forward walking lunges will hit the legs and glutes like no other while sparing the knees! this is a set of 16 per side (video too long for whole thing). contract the abs and flex the glutes and leg during the movement. get yo pump on!
انا نزلت فيديو ده قبل كده نظرا انا لسه كمان يوم هنزل فيديوهات عشان العملية وكنت ممنوعة من التمرين لفتره هبتدي انزل تاني ان شاء الله وعايزه ڤوت بنعم ولا 😃😂 ونظرا ان بعشق الاغنيه دي #بنت_جيران عملت الفيديو عليها. مجنونه حبيتين🤣🤣😂😂💪🏻😂
1 minute ago
Ok everyone roar.
step over the toxic, and keep moving forward.
pull another struggling to their feet, dust them off, guide them along with you.
why are you rooting just for your own self when helping another will actually bless you more? teaming up, checking on them, praying, oh praying for them. then watch everyone glow. that’s how i roll, and i’m just flourish away. 🙏🏽
2 minutes ago
Will you? (continued)
i do not know if they will stare at us wondering how sick we are or may be how lucky we are but all i know is one day if they do stare back at us, all they will know is that we were inseparable , back then , now and forever…
Building a solid #core is a long term game. it's not automatic when you are 20 and it doesn't end at 35 years old.
i'll be turning 40 in 2020, and i keep making constant progress on building a natural, strong and functional mid section. understanding what "core" really means helps refining and improving it.
they key is to train #calisthenics and use your core to perform actual movements. isolation will not work in the long run, and you most likely won't tap in the deep muscle tissue like obliques and transverse abdominis. more importantly, everyone needs to remember that the glutes and lower back muscle are also part of the "core". i will be making a q&a video next week, where i address the pitfalls most of us fall into when it come to building natural, tangible, supplement free and long term results.
feel free to dm your questions in the meantime. i'll do my best to answer it in the video.
‼️ results driven only‼️🍑🔥💪🏻 .
always accepting new clients who are looking to build muscle, lose fat, improve their nutrition and get in the best shape of their life. .
🔸every training program comes with: 🔹 customized meal plan 💻🥘
. 🔹macro breakdown 🔢
🔹grocery list 📃📌
🔹meal prep ideas 🍛🍲🌯
🔹weekly check-ins 📅📲
🔹progress tracking (body composition) 📝
🔹ab routines 🔥
🔹glute sculpting exercises 🍑
🔹 hiit workouts 💪🏾🔥
🔹supplemental workouts for home and gym (sent via email) 🔩🏠
🔹free sessions on training for referrals 🆓🆓💪🏾
🔹stretching and recovery guidance 🧘🏽♀️🧘🏻♀️
🔹online training available
🔹results guranteed 💪🏼🔥
dm me now to set up a 🆓 consultation and workout today .
or text me at 480-322-6029 📲
Think fit, get fit, live fit 💪🏾💯🙌🏾
Consistency & discipline is 🔑
need a change of pace and new results from your training program💪🏻. look no further 👀
▶️agpt offers programs that specializes in: .
✅hiit cardio .
✅ab sculpting .
✅carb cycling meal plans .
✅muscle building .
✅fat loss .
✅glute training .
✅athletic development .
✅boot camps .
✅small group training .
✅supplemental workouts (home & gym) .
✅nutrition & supplement guidance .
✅weekly check-ins .
✅body composition assessment .
✅online personal training
message me now 📩
N e v e r • g i v e • u p 💪🏾💯🙌🏾
trust the process