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#iifymgirl87,387 POSTS

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User Image ilyb19 Posted: Mar 23, 2018 5:24 AM (UTC)

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ilyb19 13m ago
The last wo of the week... E andiamo... Ma prima..➡ fit Sbrisolona ricotta e cioccolato 😁😁😍😍😍😋😋 dovevo replicarla, xké fare il bis e anche il tris 😂😂 #breakfast #positivebreakfast #barbellecakes #healthyfood #fitfood #fitfam #fitnessmotivation #loveeat #lovefit #gymlife #musclegirl #buildingmuscle #bodybuilding #nutrition #flexibledieting #iifym #iifymgirl #bepositive #beproud #doitbetter
User Image dfitlyf Posted: Mar 23, 2018 4:53 AM (UTC)

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dfitlyf 44m ago
With CTB on the cards tomorrow I’m glad all the STRICT work has been in the program! Bring on the final workout of the OPEN! #theopen2018
User Image marinleeart Posted: Mar 23, 2018 2:34 AM (UTC)

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Thoughts of quitting happen.
I haven't felt 'on point' for probably 6 weeks. Insomnia, physical pain, and delayed recovery take a toll after a while.
Physical vs mental is the ongoing battle.
Good thing I'm stubborn AF.
Good thing I saw the baby quads peeking out today. Little steps are still progress.
Keep those negative thoughts as thoughts. NEVER allow those to dictate your actions.
#marinleeart #cardioday #instafitfam #fitfam #liftheavyorgohome #bouldershoulder #lululemon #brooks #gymratsfam #squatgirl #bootyworkout #carbcycling #noexcuse #fitnessjourney #fitfun #fitfashionista #burpeelove #hiitworkouts #girlswholiftheavyshit #legdayworkout #iifymgirl #macrosonpoint #lifestylefit #100to0 #duespaid #teammeat #onlyus
“The more you go to your compulsion for relief, the deeper your self judgment and despair grow. You are certain that everybody else can do this and that you have failed because you are weak willed, stubborn, and rebellious.” So you try program after program or drug after drug to ease the pain of feeling this way. Until you’re crying fist first in a jar of peanut butter or numbing through following the perfect diet. You break down and have no choice but to ask why this compulsion is here. Only when you stop to listen do you hear that your compulsion is here to awaken you. Not to bring harm even though compulsions do bring up fear. But here to be our allies, highlighting the old beliefs we carry around that no longer serve us. The same beliefs that keep us separate from what we truly desire.
Second time through the book the gift of our compulsions and the awareness it creates still moves me ❤️👌🏼 #MaryOMalley
User Image k8mariefit Posted: Mar 22, 2018 8:54 PM (UTC)

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my legs are absolutely demolished after today's workout 🤕🏋🏼‍♀️ I went a little overboard today.
15 mins incline walking
3 sets of 10 RB squats
3 sets of 15 RB glute bridges
3 sets/leg of 10 fire hydrants
3 sets/leg of 12 fire hydrant leg extensions
1.a) 3 sets of 24 walking dumbbell lunges (12 per leg) THESE KILL
b) 3 sets/leg of 12 dumbbell Bulgarian split squats
2) 15, 12, 10, 8, reps on the Leg press, increasing weight as you decrease reps
3.a) 3 sets of 12 raised glute bridges
b) 15, 12, 10, 8 reps of hip thrusts on the smith machine, increasing weight as you decrease reps
4) 4 sets of 12 cable pull throughs
5) 3 sets of 12 on the leg extension machine
6.a) 2 sets of 12 hip abductors
b) 2 sets of 12 hip adductors
User Image jaymeshealthylife Posted: Mar 22, 2018 10:20 PM (UTC)
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I had a killer leg session today 🔥I have been training legs twice a week lately and I am loving the results!🍑 Just in time for shorts season!
I do one heavy session and one with lower weight and more volume 💦
Swipe ⬅️ to see the workout! #legworkout #workoutideas
User Image julye.ol Posted: Mar 22, 2018 10:00 PM (UTC)

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Salmón al ajillo con arrocito y brócoli ala mantequilla 😍❤
#iifymgirl #fitmom #instafit #FoodLover #foodporn
User Image andiethues Posted: Mar 22, 2018 8:30 PM (UTC)

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As I have previously posted I am a HUGE fan of oatmeal - combine it with some PROTEIN and you have the perfect post-workout meal packed with some of my favorite @nowfoodsofficial finds! ⠀

To get my apple cinnamon pecan high protein oatmeal version head over to the blog {link in bio @andiethues} for the full recipe! ⠀

It is the perfect comfort food after a grueling workout!! I also love that oatmeal keeps me FULL for so long! ⠀

What's your favorite post-workout food?? ⠀

#postworkoutfood #foodisgood #fitfoodie #nowfoods
User Image foodforbikini Posted: Mar 22, 2018 8:26 PM (UTC)

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Prenanna di 5 minuti! Super facile e buonissimo.
Io non vado mai a letto non soddisfatta per me e’ un MUST il prenanna Whey vanilla 25 g
Fiocchi di latte
Albumi 4
Frullare e mettere al forno x 5-7 min 180*
Lift Más 🛎💪🏽
Yes, I still eat Taco Bell on occasion. Yes, I still make progress. Crunchwrap supreme, cheesy Gordita crunch, and the mini shredded chicken quesadilla are my favorite items ever on the menu, but I also love the soft tacos and the new nacho fries 😍 ok now I’m hungry and want T Bell lolol
The reason why I’m able to eat Taco Bell and still make progress, is because 1) I track my intake and 2) because of the 80/20 rule, aka a key principle for balance and moderation. For me, it’s more like 90/10 lol I eat a lot of veggies and lean meats and other micronutrient-dense foods - they are what make up the MAJORITY of my intake. Also, if I do choose to eat Taco Bell, it fits my macros. I’m not restricting myself from foods I love, because I know I can enjoy food and still make progress. There are no “bad” or “good” foods - foods can differ in how dense they are in micronutrients and calories, and that SHOULD determine which foods you choose most frequently, but that does NOT mean you need to restrict yourself from foods you love to make the progress you’re striving for.
Oh and also - Lift Más because if you lift consistently, you’ll expend more calories, which means you’ll need to consume more calories, which means more room in your macros for Taco Bell 😂
Dat hat & crop tee: @iifymapparel | leggings: @reebok @reebokwomen #someonewillstillaskmewheremyshirtisfrom #happenseverytime #outfitdetailsaretagged #alwaystagged -
P.S. zoom in on the design to take a peek at an example of the sneaky details Ryan always SLAYS in our designs 👀🍩
For 1-on-1 coaching, DM or email me 💌or click the link in my bio! ⬆️
#ifitfitsyourmotherhood #iifymgirls #iifymgirl #iifymwomen #iifymcoach #liftmas #tacobell #tacobellgains #momswholift #womenwholift
User Image sameetayyy Posted: Mar 22, 2018 7:52 PM (UTC)
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Reminiscing on my first half marathon as I train for my second half that is FAST APPROACHING 😅 I remember picking up my shirt and bib and being sooooo juiced.
When I got home the shirt was snug on me and I was super bummed because I knew I wouldn’t feel comfortable running in it, so I didn’t.
But, yesterday as I ran in the wind and the 5-7 minute down pour my last mile, I proudly wore the shirt I didn’t feel comfortable in back in October. Little victories like this, I dunno, it’s just a good feeling.
Happy Friday Eve! If you live in Sacramento drive safe in this weather and PLEASE use your damn blinkers 😂 —————————————————————— #fitgirl #workoutmotivation #fattofit #fitspo #sacramento #california #fitfam #fitgirls #fitspiration #weightlossjourney #girlswholift #weightloss #igfit #weightlifting #strongwomen #beastmode #kaylasarmy #kaylaitsines #bbg #strongnotskinny #bbggirls #bbgcommunity #gainz #keto #lchf #ketodiet #throwbackthursday #iifymgirl #weightlosstransformation
User Image tarahallfitness Posted: Mar 22, 2018 7:28 PM (UTC)
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Stretching 😇🙆🏼‍♀️
Many people over look stretching but it’s SO important! Not just for recovery but also improving range of motion for when you’re training in the gym to get the most out of your workouts 💪🏻
Without stretching the muscles shorten and become tight which can then make them become less strong and supple. Not only that but it also increases your blood flow and circulation 💁🏼‍♀️💯
I would recommend stretching when your muscles are warm, especially post workout and holding the stretches from 30-60 seconds. More if you want to. Ease into the stretch, don’t force it ❌
I make sure all my clients stretch after working out and they all have a stretch and a foam roll routine to complete too. Great for injury prevention too 🤗
Now go stretch!
User Image smalletics Posted: Mar 22, 2018 4:16 PM (UTC)

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🍑Booty-Building mini series Part 1: Glute Activation.
You see your favorite fitspo doing glute activations. Should you be doing them too?
Do you sit for extended periods of time? If so, certain distortion patterns of the hips can emerge, sometimes causing lower back pain and other postural pains. This is because the sitting position places the hip flexor complex (front of your hips) in a shortened position, and over time, the muscles can become tight.
The tightness of the hip flexor complex can lead to decreased neural drive to the gluteus maximus—aka the booty, leading to tight hip flexors and weak gluteals overall.
Glute activation is an important part of “waking up” the glutes prior to engaging them in heavier lifts. Sorry to break it to you, but glute activation alone is not going to build you massive amounts of muscle, despite what you see your fav fitspos doing🤷🏼‍♀️. However, those exercises (kickbacks, clamshells, etc) are great glute activation exercises. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Prior to your heavy lifts for glute growth (part 2 on this coming tomorrow), you should foam roll your hip flexors, and perform the following glute activation exercises. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔑Starfish w/ Abduction
🔑Body weight or banded squats (light resistance)
🔑Body weight or banded good mornings (light resistance)
🔑Lateral tube walking
🔑Forward tube walking
🔑Backwards tube walking

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