💪HOW TO GET LEAN💪 Wanting to look lean is common, but it's not always clear how to get there, especially when it comes to the "how." First off, let's understand what "lean" means: it's when you have low body fat so your muscles show and your body looks defined. So, how do achieve it? Just losing fat isn't enough if you don't already have muscles underneath. If you do it that way, you might just end up looking thin. That's why it's important to do resistance training, like lifting weights 🏋♀️. You can't build muscle without it. And you need to eat the right foods to help your muscles grow (all the protein 😍). Before you can look lean, you've got to put in the work to build muscle 💪🏼. Sorry to say, but it will take some time ⌛. It won't happen overnight, or in a month, maybe not even in six. It depends on things like your genes, how consistent you are, and how hard you work out. Usually, it's a goal that takes years of hard work and most importantly of consistent hard work. Is it possible? Absolutely! 😝 But it needs patience, sticking with it, learning along the way, and most of all, enjoying the process. I've found that clients who make the most progress are the ones who consistantly work out, fuel their body with the right nutrients and take care about their health in general. It's definitely not an all or nothing approach but more importantly they take simple and small steps which they can then obtain for a long period of time - and therefore get amazing results over time. crossfit #crossfitcompetition #functionalfitness #barbell #weightlifting#fitnesslifestyle #sportfit #sportfitness #fitnesstrainingprogram #trainingprogram#fitnessgoals #getfitforlife #trainingplan #traininglife #trainingvideos #photographytraining #training #fitness #workout #wod #muscle #metcon #crossfitdach #crossfitswitzerland #crossfitcommunity #sixpack #getlean #bodyrecomposition #losefat #buildmuscle
. . #restart_opposition #instagrammers #position #intags #facebookads #instagramtr #poleposition #vegansofinstagram #pets_of_instagram #compositionkillerz #momsofinstagram #bodycomposition #facebookreels #instagramTurkey #facebookmeme #familytime❤️ #facebookpost #instagramTurkiye #juxtaposition #facebooklive #facebookgaming #treesofinstagram #лайкивinstagram #facebookpage #instagramtürkiye #bodyrecomposition #facebookmemes #лайкиinstagram
Buongiorno Mega pancake al forno o semplicemente cake Al cioccolato 500ml latte scremato 1 quark 180g farina integrale 100g proteine gusto biscotto 50g fondente sbriciolato 3g agente lievitante In forno a 200 x 30' #lucapistocchimypersonaltrainer #lucaincucina #colazione #breakfast #Megapancake #macronutrienti #alimentazionesana #macros #stiledivitasano #healtylifestyle #whatsonmyplate #healtyricepes #ricettesaneegustose #ricettefit #healtyfoods #mealprep #foodblogger #foodlover #food #bodyrecomposition #trasformationbody #muscle #roma #Italia
🐺🖤🇹🇭 The Wolf in Thailand Powered by @troopereats @primalfitnessphuket @alphaethos @alphaethos_homme @alphaethos_thailandcamps #antiaging #HRT #TRT #hormones #bodybuilding #physique #gym #fitness #fountainofyouth #longevity #muscle #lean #strength #musclegain #fatloss #alphaethoshomme #alphaethos #coach #alphaethosonline #alphaethoscoaching #bodyrecomposition
#day112 of #daily #saturday #upperbody #upperbodyworkout #upperbodystrength Upper 2 of the new training plan. Feels weird to have taken the other day off… @gnclivewell @ghostlifestyle @musclesportusa @gamersupps @gamersupps.creator @triumph.athletic_@muscletech @planetfitness @wolfpak.official | NEED THE VENOM https://triumphathletic.net/ Code: NOEXCUSES for 10% off your order #gymismytherapy #Bodyrecomposition #bodyrecomp #fitness #weightloss #bodybuilding #fitnessjourney #weightlossjourney #fatloss #musclebulld #gym #gymlite #gymrat #weightlifting #strengthtraining #leanmuscle #workout #workoutmotivation #gymmotivation #wolfpak #ghostlifestyle #gnclivewell #gamersupps
Gem in the Gym✨ Bodysuit in size M by @vspink #explore #exploretexas #texas #satx #atx #htx #dfwtx #musclemommy #womenwholift #bodysuit #fitchick #thickfit #fitnessmotivation #fitness #fit #microinfluencer #influencer #fitinfluencer #iginfluencer #bodyrecomposition #bodyrecomp #gym #gymlife #fitlifestyle #vspink #health #weightlosstransformation #weightlossinspiration #naturalweightloss #builtnotbought
1300-Calorie Body Recomposition Meal Plan: The Secret Sauce! | Healthy Eating | PROPeakShape 🌐🔗 In The Bio Unlock the secret to a successful body recomposition journey with our meticulously crafted 1300-calorie meal plan! This comprehensive guide by PROPeakShape ensures balanced nutrition while optimizing your health goals. Discover delicious, nutrient-packed recipes tailored to help you achieve your fitness aspirations. #HealthyEating #BodyRecomposition #MealPlan
The "beauty" industry has been throwing this word around for years in an effort to sell overpriced products. Cellulite is just fat deposits around the body and no, you cannot target fat lose in a specific area. #NutritionTips #FitnessJourney #HealthyEating #FitLife #NutritionCoach #WeightLossJourney #MealPrep #NutritionAdvice #HealthAndFitness #FitnessGoals #CleanEating #StrengthTraining #HealthyLiving #NoMoreDiets #Fitover50 #MindfulEating #FitnessTips #HealthRecipes #BodyRecomposition #ReinventYourself www.steveyfit.com
The basics of body recomposition: —strength training 3-5 times a week —moderate calorie deficit & high protein diet filled with nourishing whole foods —8-10k steps a day —sleep 7-9 hours a night Remain patient. Stay consistent. Keep going. #bodyrecomposition #nutritioncoaching #macrocoach #strongnotskinny #musclemommy #strengthtraining #weightlifting
Use your breath as an invisible muscle 💪 💫 #bodyrecomp #bodyrecomposition #bikinimasters #bikiniathlete #inbapnbabikini #bikinidiva #bikiniover40 #leanmuscle #prepfiles #bikinicompetitor #bikinifitness #bikinibuilding #pelotonbooty #houstonbodybuilding #flextexas #naturalathlete #naturalbodybuilding #fitover40 #over40fitness #over40women #naturalisenough
Happy Thursday Upper body yesterday and back to full body today. Still in the spirit of increase and that’s just what I will do. I do more body weight exercises on full body day and I find it burns the most calories but it’s the most taxing on my joints. Either way as always ready to knock it out. Have a wonderful day yall. . . . . . . . . . . #weightlossjourney #bodyrecomposition #weightlifting #fatloss #keto #fyp #explore #plussizegym #gymmotivation
Settimana 2 #ricomposizionecorporea #bodyrecomposition #resetmetabolico #carbcycling #restday #whatieatinaday 16/5/24😘💪🏻 Colazione con Porridge di farina di avena al cocco, burro di arachidi, yogurt greco, mirtilli Pranzo con gallette ai 5 cereali, olio evo, sale, pepe, zucchine, salmone Merenda con sojasun, fondente, mela Cena con inalatona di lattughino, pomodorini,ricottina,uova sode, bbq zero, olio, sale 4L acqua - 4 gr sale #fooddiary #myfooddiary #ilmiodiarioalimentare #instafit #fitgirl #restdayfeels #fοοdandwine
🏋️♂️ Consistency is the key to unlocking your fitness goals! 💪 While inspiration and motivation are great starters, it's consistency that truly drives progress. 💥 Relying solely on bursts of inspiration can lead to inconsistency, hindering your journey towards body recomposition and overall fitness. 🚫 A consistent workout routine establishes a solid foundation, making it easier to stay committed and work towards your goals day in, day out. 📅 Whether it's hitting the gym, going for a run, or practicing yoga, sticking to a routine breeds discipline and accelerates results. 🔥 Remember, it's not about being perfect every day, but about showing up and giving your best consistently. 🌟 Keep pushing, stay focused, and watch those results roll in! 💯 #ConsistencyIsKey #FitnessJourney #WorkoutMotivation #BodyRecomposition #StayCommitted #FitnessGoals #healthyhabits
Workout and Nutrition go hand in hand helping you achieve your bulking/cutting/recomp fitness goals. . . . #gym #diet #bulking #cutting #leanmuscle #bodyrecomposition
Pics like this are always the hardest for me to share, but F it….the results of my 1 year weight loss/body recomp today is the official 365th day. Couple facts: 2 cheat meals only in 365 days, first 105lbs lost in the first 90 days. 163 lbs loss total, was 388 now 225. First 6 months 100% working out AT HOME -0 days in the gym for the first 6 months. Did a reverse diet strategy, cardio everyday of the week for first 6 months then 4 days last 6. Shout outs to #peloton Work full time in finance with 60-90 mins of commuting each way to my office, meal prepped daily, minor muscle tears to quads, forearms, minor tweaks in my lower back from previous injuries Why am I sharing all that, because I gave myself 0 excuses. Consistency was all that mattered; did all this 100% natural no help all me. Anyone is capable so go get yours if you want it. Thanks to everyone whose showed love along the way #weightloss #bodyrecomposition #weightlossjourney #fitness
Same weight, completely different body composition. 🤯 142 pounds in both, but the physical and the mental changes are astronomical. On the left, I was tired all the time, strength wasn’t progressing in the gym, wasn’t eating enough protein, mental health wasn’t in a good place, and wasn’t prioritizing nutrition at all. But instead of focusing on the scale, I recognize that I now have ✅ Less body fat ✅ More muscle ✅ More strength in the gym ✅ More shape and definition ✅ More energy ✅ Better and bigger glutes 😜 I’m also ✅ Eating more ✅ Eating red meat 2-3x/day ✅ Feeling more confident ✅ Having less cravings for sweets ✅ Working out less (4-5 days/week instead of 5-6) ✅ Following a structured program instead of doing random workouts This is exactly why a lot of my clients don’t weigh themselves at all. We dictate our progress by: 🎉 changes in photos 🎉 changes in measurements 🎉 how our strength in the gym is 🎉 how our energy levels are 🎉 how our mental health is 🎉 how our clothes are fitting 🎉 our relationship with food 🎉 changes in confidence Because if you only focus on the scale (especially if you’re building muscle), you’re going think you’re not progressing at all. Keep going. 💪🏼 #bodyrecomposition #bodytransformation #liftheavy #weightlifting #bodyrecomp
Struggling to lose fat and gain lean muscle because of mental or physical health issues? As an Integrative Health Coach, Brain Retraining Specialist, and Team Strong Girls Body Recomposition Coach, I have the tools to help you overcome these obstacles and reach your goals. Let’s work together to create a personalized plan that addresses both your physical and mental well-being. You deserve to feel strong, confident, and empowered in your body. Let’s make it happen! 💪🏼✨ #HealthCoach #BodyRecomposition #StrongGirls #MentalHealth #PhysicalHealth #WellnessJourney
💐🌿 Plant the seeds & watch them grow 🌱🫶🏾 #gymmotivation #gymgirl #fitnessmotivation #fitlifestyle #bodypositive #bodyrecomposition
Slowly and steady wins the race, and slowly we’re getting there ⏳🐢 I’ve officially lost 19lbs since starting this journey, which (to me) has felt like slow progress. But today, I looked in the mirror at the gym and realized while the scale has moved (imo) slowly, my body composition has definitely changed, and that’s what it’s really all about right? #weightloss #weightlossjourney #weightlosstransformation #weightlossinspiration #caloriecounting #caloriedeficit #selflove #selfcare #bodypositive #bodypositivity #bodypositivemovement #weighttraining #weighttrainingforwomen #weighttransformation #bodyrecomposition
The fact that you won’t bulk for a few months to look closer to your dream body is craaaazy 👀🫢 If you’ve been dieting for years but still can never seem to lose the weight to look “toned,”you likely have a pretty slow metabolism and VERY little muscle mass IE you will forever have to eat SUPER low calories to lose ANY fat, really struggle to keep calories that low to keep the weight off, and you’ll look “skinny fat” because you don’t have muscle to create the firm, toned shape you want (not to mention how having your calories so low for so long will cause hormone imbalances, gut issues, worsen your relationship with food, affect hair and nail growth, potential malnourishment, etc) Hopefully by now you see the problem, and don’t want to keep going down the same path knowing this would be your fate So, what now? You could probably REALLY benefit from designated building phase (from a body goal & health perspective), because ✅ you can reverse diet to help speed up your metabolism while minimizing body fat gain ✅ more muscle will create the firm, sculpted shape you want ✅ eating too low calories barely gives your body enough energy to keep you alive, so eating more calories allows you to stay alive PLUS the “luxuries” of having natural energy, healthy hormones, healthy hair, skin and nails, and all the micronutrients essential for every cell and process in your body ✅ more calories = more freedom with food, so you can have more “fun” things and have more balance ✅ more energy in the gym to feel strong, keep progressing, and enjoy how you feel in your workouts And the best part: once you’ve built more muscle and your metabolism has adapted to higher maintenance calories, your next fat loss phase will be MUCH easier, you’ll look more like your goal body, and it’ll be easier to keep the fat off this time Remember, a building phase is TEMPORARY, but the body and metabolism you build from it is forever (well, as long as you keep your fitness lifestyle up) 😉 #bodyrecomposition #bodyrecomp #leanbulk #abs #summershredding #strongnotskinny
HUGE ANNOUNCEMENT If you want to completely transform your body WITHOUT taking years in the gym - I have a huge opportunity for FIVE people until end of day tomorrow (Friday). Over the past 12 months I’ve been working on a method that transforms busy people insanely fast and forever, losing loads of fat, building incredible amounts of strength and skyrocketing health, energy and metabolism whilst only spending 3 hours of the week in the gym and WITHOUT spending years. I’ve been testing this process with multiple clients and they’ve seen an immediate, incredible results from this alone. This is by far my best transformation method to date… AND because I want to see more people transform their bodies and lives, I have decided to implement it for my next five clients. I will personally be coaching FIVE clients 1-on-1 to completely transform fast and forever, using this method to lose fat, build muscle, boost energy and skyrocket confidence. As someone who trained at a world leading body transformation gym and for the last year with my own coaching business specialising in fast transformations for busy people, I can tell you that this has easily been the easiest, fastest and most sustainable method I’ve implemented to transform busy people completely. And even if you are a vegan/ vegetarian, this will be a gamechanger – you will still get the same principles inside a vegan/ vegetarian diet that will burn insane amounts of fat and skyrocket strength, energy and health. The best part? I am so confident of this method that if you don’t lose at least 2-5kg of fat (depending on your current bodyfat) or gain at least 20% strength, I will personally work with you for FREE until you do – that’s how confident I am of this process. Even if you don’t have time or if you have no gym experience, this will work for you. In fact, beginners are sometimes those who smash it most! These five spots will be open until 8pm GBT tomorrow, but likely will go in the next 30-60 min. First come, first serve. If this at least remotely interests you, shoot me a DM/private message and I’ll run you through the exact process. #bodytransformation #bodyrecomposition
What a week, but I did it 💫 At the beginning of the week, my man went away for business, which means the kids and house have all been on me, whilst still ensuring that I have got everything for my own goals nailed. 🧇Breakfast, 👕Getting dressed, 🏢School run, 🤸🏻♀️3-4 one-to-one clients every day 💪🏽 3 x Group PT Classes 🏋🏻♀️1.5hrs of my own weight training, 🥵45mins cardio daily, 👱🏼♀️👦🏻Collecting the kids, 🏊🏻♂️Taking to after-school clubs, 🌮Cooking the kids tea, 🥗Prepping my own meals 📚Homework, 😴Baths & Bed 👟Then finish with my own steps I will say this time and time again, if you want something badly enough, you will make the time. It’s unnegotioable for me; that stage date is going to come round whether I’m ready or not. But I will never commit to something, without giving it 100%. I will never stand on stage, thinking, ‘I could have done more.’ Whatever is asked from me, it’s nailed. ❌ amount of weeks left, and on we push to next level; Food staying the same Increase in cardio 💥 On we go @nina_s_ross_ 🎯 #weighttraining #liftingweights #buildingmuscle #buildmuscle #workoutmotivation #workout #personaltrainer #leanmusclemass #leanmusclegains #leanmusclefitness #bodyrecomposition #bodybuilding #personaltraining #figureathletic #bodybuilder #probodybuilder #procard #bodybuildercompetitor #figurecompetitor #personaltrainer #bodybuilderpro #bodybuilderprep #musclebuilding #growseason #athleticfigure #growingmuscles #growingmuscle #figureathletic #bodybuildercut #fatloss
Shoutout to @shinny who just finished her 12 week fat loss program. In the last year she has lost 10kg in total without losing any strength or muscle. This particular phase was a little more tricky as she was already lean to begin with at 24% BF. For this phase Sinead lifted three times per week and done two modified strongman conditioning sessions per week also. On the last four weeks we added an extra cardio session (boxercise) to drive the fat loss a little further. We also periodized her daily steps from phase to phase. This was a demanding program from start to finish and I only took this approach with her because : 1. She was advanced and experienced enough to do it 2. Nutrition and recovery wer on point 3. She has very little outside stressors so I was comfortable giving her this level of volume. I monitored her recovery throughout and used 2 strategic diet breaks through the 12 weeks. The goal of the program was fat loss/ body comp and was broken down to 4 phases: Acc 1 : GBC 1 Int 1 : Agonist supersets Acc 2 : GBC 2 Int 2 : Trisets Sinead dropped weight on the scales weighing lighter than she ever has, dropped bodyfat below 20% but also increased muscle mass throughout and PB d a couple of lifts along the way 😄 Amazing dedication and effort from start to finish. 🙌🏻 #fatloss #bodyrecomposition #strengthtraining #womenwholift #nutrition #lifestyle #results #wellness #hypertrophy #gains #coach #coaching #online #inperson #personaltrainer
-4 SETTIMANE - 4 settimane di pulizia a circa 2800kcal in cui abbiamo tolto 2 kg e ridotto il giro vita di 2cm. Un quantitativo calorico ed una distribuzione di macronutrienti che ci ha permesso di ridurre il grasso corporeo e allo stesso tempo di fornire un giusto stimolo ipertrofico per il mantenimento e la costruzione di massa muscolare. Ovviamente questo è solo l’inizio, per il percorso futuro Stay tuned… ▪️Ti serve aiuto per impostare il tuo piano di allenamento e alimentazione ? 📲 Contattami in dm e ti risponderò immediatamente!💪 📌Programmi personalizzati-link in bio o dm📩 #primaedopo #trasformazionefisica #dimagrimento #ricomposizionecorporea #bodyrecomposition #bodytransformation #palestra #fitness #bodybuilding #allenamento #dieta #personaltrainer #coachingonline #biologopalestrato
🙋🏻♀️ Clothes starting to feel uncomfortably snug?? 👯♀️ Trust me sis- I’ve been there BUT 👇🏼 🛑 Before you go to “size up” your wardrobe.. 👆🏼 Try this instead! 🙏🏻 Have some patience and practice consistency👉🏼 the results will come 🔥 💜 Like and Follow for my sustainable body transformation tips 😘
Tante volte dietro un grande cambiamento, c'è una grande sofferenza. Quando mi ricapita di vedere le vecchie foto, noto subito lo sguardo spento e triste che avevo, ricordo benissimo che odiavo essere guardata perché sapevo già cosa pensava la gente e cavolo quante volte mi sono sentita dire:"peccato hai un bel viso, se dimagrissi un pò. " Poi è arrivata la scelta di cambiare, ma non semplicemente di dimagrire, ma la scelta di diventare una donna forte sia fisicamente che mentalmente ed è lì che la palestra mi ha aiutata❤️ #change #bodybuilding #bodyrecomposition #diet #strong #girl #muscle #loveyourself
My fitness journey through slides… Slide 1 - 2017: where it all started, I moved from Australia to the UK. I’d spent my life up this point, horse riding (dressage and leisure), athletics and gymnastics (and younger swimming) Slide 2 - 2018: Was gaining weight but didn’t see it until someone pointed it out. This was a hard year of many adjustments. Slide 3 - 2019: I joined my first gym, did a few 8 week challenges/guides, and kept going around in circles each time I finished them. Slide 4 - 2020: I was lost, unmotivated and unhappy. I was working full time, and decided to find a coach. Lockdown happened, and I was doing at home workouts only. Slide 5 - 2021: I was working with my online coach, slowly seeing changes. Learning about myself and my body. Slide 6 - 2022: I decided it was time to start study to become a PT - I released I loved training, nutrition and helping people when they asked for my advice. I was still training before and after work. Slide 7 - 2023: First photoshoot. Working in a 9-5, extremely stressed, I decided it was time to peruse my passion. I was getting up at 5 to train before work, and do cardio/steps in the evening. Slide 8 - 2024: Second photoshoot. And now, I’m living my dream, helping people in and out the gym, and powerlifting 🚀 #myjourney #onlinecoach #personaltrainer #nutritioncoach #healthandwellness #education #motivation #bodyrecomposition #helpingothers #gymrat #womenwholift
Nice lighting and a tan 🤌 Keeping on top of my diet and training, consistency certainly does pay off 😊 . . . . . . #progresspic #bodyrecomposition #gains #bodybuilding #powerlifting #strength #strengthtraining #gym #fitness #fitnessmotivation #personaltrainer
The fat-loss diaries begin 🤭✂️📸 After maintaining/building for what feels like foreverrrrr I’ve finally started on path to fat-loss (& very likely photoshoot prep !!!😆) Almost 2 weeks starting with my badass coach @emma.currivan & we’re getting all the new tickboxes in place to get there: ☑️TD & RD macros ☑️4x new sessions per week - posterior, quads, glutes/hams & upper ☑️12k daily step target ☑️Tracking body, mood, energy sleep & digestion fluctuations Obviously in such a short time there are minor physical differences (apart from feeling tighter & less bloated😅) - but the differences in how I FEEL, in confidence & determination, have been immediate I’m going to be sharing progress, experiences & check-ins as we go, as well as how I fit it all in working full-time as a #corporategirly SO exciting to be back into a groove with training & a clear goal 🩷🩷🩷 eeeeeee
Why You’re Not Seeing Results In The Gym! I hear guys say so many times “No matter what I do I just can’t seem to progress in the gym!” But once I ask them a few questions it turns out that one or more of these things aren’t happening So here’s why you might not be seeing progress in the gym Coach Brody #fitnesstips #gymtips #buildmuscle #buildmuscleburnfat #buildingmuscle #mensfitness #menshealth #menshealthandfitness #bodyrecomposition #fitnesscoach
It's a rainy Thursday, but this province needs it. I'm still looking forward to our first thunderstorm. ⛈️ I hope that happens soon! Anyway, I am super excited for this weekend. (Cape and all, @gallifreygamgee 😆) Lots of catching up with friends and visiting venues. And it's May Long Weekend, baby! Not that I have plans beyond meal prep and laundry on Monday, but I digress. 🤣 #YEG #selfie #gymselfie #bodypositivity #PCOS #physicalhealth #exercise #focus #stressrelief #weightlifting #fitfam #cardio #inabulk #bulking #bodyrecomposition #bodyrecomp #musclemommy #quadsquad #lowerbodyday #bodybuilding #underarmour #alternativegirl #alternative #fitchick #injuryrecovery #thicc #thiccthighs #raskolapparel
Our clients are so successful at @rhidiculousfitnessnutrition because we don't just approach things with a basic "here's your protocols, good luck" No way! That doesn't actually help anyone. Changing your habits, and thus results, for LIFE, requires more than just being told protocols. It requires personalization, helping you understand the WHY behind it all, education, making major mindset shifts, addressing prior beliefs and solutioning obstacles, meeting you where you're at, creating realistic achievable steps to help you get from point A to point B. Trying "harder" on your own isn't going to get different outcomes. Getting "stricter" isn't going to help. You need and deserve a practical, realistic and sustainable approach that's ACTUALLY tailored to you.. not another BS cookie cutter 12 week challenge that gets you so called 'results' (which id argue it's not results if you cant maintain it for a year plus) for 2 weeks, then it's back to where you were before and now you have to buy YET ANOTHER challenge to do? Yeah - they're just out for your money, NOT your best interest. It sucks, but the industry can be toxic AF. If you're sick of that, let's talk. Our goal is to actually change your life and we actually CARE about you. ❤️ ➡️ Rhidiculous Fitness & Nutrition 🧨 1:1 Nutrition & Fitness Coaching 🧨 Fat Loss & Body Recomp Specialist 🧨 Rhidiculous Core Challenges #rhidiculousfitnessnutrition #RhidiculousFitness #RhidiculousNutrition #certifiednutritionist #fatlosscoach #onlinenutritioncoach #oneononehealthcoach #healthcoach #fatlosstransformation #sportsnutritioncoach #nutritioncoaching #75hard #macrotracking #imbuilt #builtbar #bodyrecomposition #stronginfall #strongnotskinny #truefatloss #perinatalnutrition #fuelyourbody #guthealth #womensfatloss #fatlossafterthirty #postpartumfatloss #rhidiculouschristmascorechallenge
Only 6 weeks in and look at this transformation! And we are just getting started with @pazstabio 🔥 Down 22 lbs and counting not to mention inches every where! How? Paz is able to keep things simple and straight forward. She doesn’t stress or overthink the plan, her body or the timeline, instead she trusts that she has coaches that will take care of all that for her. We have not had do drop her calories to a low amount. She’s not doing crazy amounts of cardio. She’s positive, checks in on time, communicates well and follows her plan to a T. Yes some people won’t be able to drop as quickly and efficiently as her. But in order to see what your body can really do, the first step is following your programs to a T. Adjusting your life to accommodate the habits because you don’t want to stay the same anymore. We are starting with a fat loss phase, then we will reverse her back to maintenance while MAINTAINING THESE RESULTS, then we will start building an amazing wellness physique as that’s her long term goal :) Proud coaches over here. Stay tuned for this one and her next update 🔥 #fitness #gymmotivation #teamludachris #ludachrislifestyle #personaltrainer #onlinecoaching #clienttransformation #lifestyleathlete #contestprep #lifestylecoaching #fitspo #mindset #training #trainingtips #nutrition #fatloss #bodyrecomposition #transformation #bikinibody #shred #abs
"Minding my calorie intake and what to prepare daily are fully enough to occupy my head. Sorry, but I don't have space for pep talks from now on till the next 6 months." #strategicrefeeds #feedingup #bmrreset #bodyrecomposition #muscleisthenewhealthy
THREE WEEKS DIFFERENCE!!! It’s amazing what eating clean and lifting weights can do in such a short space of time when you commit yourself! The number on the scales remains similar, but inches lost and muscle tone and definition are creeping back through - all thanks to @shadannoori_personaltrainer #bodyrecomposition #shadannooripersonaltrainer #140lbs #weightlifting #toneitup
Need a workout ? Lets hit some Glutes and Hamstring’s ‼️ FULL WORKOUT 1. Romanian Deadlifts: 4 sets of 12 reps 2. Hip Thrusts: 3 sets of 15 reps 3. Bulgarian Split Squats: 3 sets of 12 reps per leg 4. Glute kickbacks: 3 sets of 15 reps 5. Leg Curl Machine: 3 sets of 12 reps 6. Walking Lunges: 3 sets of 20 steps 7. Single Leg Deadlifts: 3 sets of 12 reps per leg Ended the workout with lunges on the treadmill for 10 min 👚 @alphalete 📍 @johnreedfitness_us Want more workouts from me 👀 but a little bit more custom for your fitness level ? 📺 Stay tuned I am launching my FIRST real online training platform What will be included in my 1:1 online coaching ? 🤞🏽Weekly check in’s with me 💪🏽Custom workout plans for gym or at home 🍎Custom nutrition program DM me change to get on the wait list 😤 #onlinecoaching #onlinetrainer #personaltrainer #bodyrecomp #bodyrecomposition #fattofit #workoutsforwomen #workoutsforbeginners
Body recomposition (building visible muscle and losing body fat), takes time, consistency and proper programming. My transformation was the result of dramatic changes in my training. Prior to 2015, it was mostly bodyweights & bootcamps etc. Shortly after that picture was taken I was taught progressive and structured training for the purpose of gaining muscle and strength. Over 3 years I trained 3-4 times per week year round using weights & machines in a gym. Not everyone wants as much visible change as this, but even to achieve enough muscle to meaningfully impact their metabolism and hence their body fat percentage , women usually need a radical shift in their style of training and also to manage their expectations of how long such transformations take. The sooner you start on the right path, the better. #transformation #bodyrecomposition #bodyrecomp #musclegain #hypertrophy #hypertrophytraining #strengthtraining #womensstrengthcoach #strengthcoach #trainforresults
@melrobbins how to build real confidence episode was right on time 🤞🏽 i just want to be my true authentic self🌹# #eatyourprotein #drinkyourwater #mindyourbusiness #houston #texas #explorepage #gymchronicles #houstontx #gymmotivation #drinkyourwater #eatyourprotein #explorepage #mevsme #bodyrecomposition #prioritizeprotein #rebrand #relaunch #alphagirls #houston #texas
This is me. Exposed. The side to myself that no one has ever seen. My most vulnerable self. On the left of all the photos was at my highest weight in 2020/2021. And on the right of the photos was me this morning. 2024. Ever since I was a child/teen. I've always been known as the fat, depressed, chubby girl. But funny. But what they didn't know was that humour was just an escape to everything I was hiding. And while I'm not going to get into everything I've been through. It's traumatised me and will probably continue to traumatise me for years to come. But there was a day in 2021 when I decided enough was enough. I was living by myself, had my own money, and had access to gyms all over the city. I was fed up with being the girl who could only be described as funny. And since then, it's been a very long and very hard process. But one thing I can say is I've worked hard, and I've never given up. Yes. I still deal with the fat comments and not being confident and insecurities. That was who I was then. But this is who I am now. I've still got a long way to go. But I'm miles ahead of the girl on the left side of the photos, and I'm so proud of her. To end this sob story. If you're reading this, thank you.. Work hard. Believe in yourself. Never give up, and when they tell you, you can't do it. Prove them wrong. Especially if that person is yourself. Also. A massive thanks to @ibrajaysforfit and @mikephillyonlinecoach for helping me along the way and for helping me change my life. #bodytransformation #transformation #gym #progresspic #weightloss #weightlossjourney #nevergiveup #workhard #fitness #believeinyourself #caloriedeficit #weighttraining #bodyrecomposition #optimumnutrition #gymgirl #changeyourlife #mindset #gymmotivation #fitnessmotivation
8 weeks of consistency and I’m not stopping here 🖤 A great workout plan + great nutrition is 🔑 to an awesome body! Summer’s around the corner . Book your EMS sessions now and you get 2 for free ( available May and June ) #ems #emstraining #emstrainer #personaltrainer #fatloss #weightloss #wbems #xbody #xbodytraining #instagram #instagood #photooftheday #photography #fitness #fitnessmotivation #bodytransformation #beforeandafter #healthy #lifestyle #northampton #uk #eastmidlands #fit #womenempowerment #bodyrecomposition #onlygoodvibes #musclegain
🍑🔔SHELF ALERT 🍑🔔 My insane client Amelie came to me back in October already experienced in the gym but was struggling to grow her glutes & plateauing with her physique. I implemented a 4 day training split which increased to 5, adapting her program every 12 weeks. I added in my very well tried and tested supersets & drop sets which worked a treat 🫡 We started on 2000kcal a day focussing on high protein intake, these have gradually dropped slightly to 1800kcal to put her into a slight deficit for summer. Amelie has been one of my most consistent clients, constantly pushing for PBs & never missing a check in. Do you need help getting your dream physique? Online coaching link in bio. Either fill the application or drop me a DM to discuss how we can reach your goals! #buildmuscle #veganonlinecoach #bodyrecomposition #transformation #glutegains #glutegrowth
Check in time! Keeping myself accountable Week 4 of my 12 week cut 💪🏼🩷 📸Left was last week- Right is today ✅Weight: 129.4 lbs. Dropped 0.6lbs since last week! 💪🏼👌🏼 ✅Body feels: stronger, waist is coming in faster than last year, clothes are fitting better, no bloating, digestion 🤗 ✅Mood: happy, very motivated and focused. ✅Nutrition wins: No cravings for sweets, my sweet protein snacks are super satisfying for my sweet tooth. Eating 80% whole foods, tracked my macros 6/7 Hit my macros 6/7 days. . No Snacking in between meals, only went over ~ 400 cal over the weekend 💪🏼🙌🏻 ✅Training wins: finished all my planned 5 workouts. Love Training barefoot, huge difference in stability and muscle engagement, it has been a completely different game! 💪🏼 ✅Step count: average 12k. I am very happy with my progress as we are chipping away. No I am not just celebrating that I am lighter or smaller. I am happy that the work that I am putting in is showing in my physique. There’s nothing more rewarding than that and I want to show you that it doesn’t happen overnight, but it is quite magical and very cool if you stay the course! 💪🏼🙌🏻 This is what body recomposition about getting “toned”! Yes having less body fat in body so you can see your beautiful muscles that you work so hard for them! Keep going! 💪🏼🩷 Curious about my sustainable approach for fat loss and why I do it this way? ❌I do not 🙅♀️starve myself, or do any type of meal replacement shakes or anything of that nature ❌ ✅ I do eat plenty of foods that are delicious and nourishing to my body! 😋💪🏼🤗 👉Get the blueprint of how I changed my physique and how I have helped and continue to help many women who also have this aspiration! DM “fitbody” for more info! 🤗 #bodyrecomposition #womenempowerment #womensupportingwomen #gettoned #howtoloseweight #howtolosefat #buildmuscle #nodietculture
Metabolism is a complex subject, many things affect your metabolism....sleep, stress, environment, genetics, food quality. It is different for everyone. #NutritionTips #FitnessJourney #HealthyEating #FitLife #NutritionCoach #WeightLossJourney #MealPrep #NutritionAdvice #HealthAndFitness #FitnessGoals #CleanEating #StrengthTraining #HealthyLiving #NoMoreDiets #Fitover50 #MindfulEating #FitnessTips #HealthRecipes #BodyRecomposition #ReinventYourself www.steveyfit.com
Are you still living for the weekends? I’m guessing you’re waiting for those results to kick in too... 😎You may think just two days of treating yourself isn’t going to do much to your progress, but I promise you, it is. 5/7 days of the week is 70% and your C grade isn’t going to give you A+ results... I know you’re working hard, but you can’t outwork a bad diet.🚫There’s a reason I emphasize so much on nutrition & diet — because it is the #1 factor in whether or not you see results. ➡️ Instead of living for the weekend, embrace a life of balance ALL THE TIME. I’m not saying to never eat the cookie or piece of pizza, but don’t binge it on the weekends after a week filled with restrictions. It’s time to kick that all-or-nothing mindset to the curb, ya’ll! 👍🏼Show up for yourself EVERY DAY, not just on the weekdays, and watch how quickly you crush those goals! If you need help embracing that life of balance, let me help you! ☺️ . . HI! I’m Christy, a certified fitness & nutrition coach. I help people like YOU to find balance in life by educating them on proper nutrition and workouts in order to reach their fitness goals. I’d love to invite you to join my new client program where we work together learning the basics for 6 weeks and then practice putting it all together for results. DM me for more details, or for a free resource on how you can stay consistent, even over the weekends. 👍🏼 . . #fatloss #fitover40 #healthylifestyle #fuelyourbody #weekend notweakend #fatlossover40 #40sandfit #busyprofessional #weekendgoals #fasterwaywithchristy #bodyrecomposition #personaltrainer #nutritioncoach #realfoodjourney
The Mrs is looking insane 🔥 Before we boost the food for her push up phase ready for her powerlifting competition, it’s crucial to fine-tune our body composition. A slight adjustment in calories and energy output sets the perfect stage, ensuring every calorie counts towards sculpting a stronger, leaner physique. Ready to build on a solid foundation! 💪 #BodyRecomposition #FitnessJourney #musclegains
Θέσε ένα καθημερινό στόχο βημάτων. Άρχισε με 2,000 περισσότερα από αυτά που ήδη κάνεις κατά μέσο όρο (μπορείς εύκολα να το βρεις στο τηλέφωνο σου). Η επίτευξη αυτού του στόχου καθημερινά εκτός από τη φυσική σου κατάσταση, μπορεί να κάνει τεράστια διαφορά αν έχεις στόχους απώλειας λίπους. Το περπάτημα είναι ένας από τους πιο εύκολους και φυσικούς τρόπους να παραμείνεις δραστήριος/-α και να κάψεις θερμίδες χωρίς να απαιτείται εξοπλισμός ή ιδιαίτερη προετοιμασία. Απλά βάλε τα αθλητικά σου και ξεκίνα! Μην ξεχνάς ότι μικρές αλλαγές στις καθημερινές σου συνήθειες μπορούν να οδηγήσουν σε μεγάλα αποτελέσματα. #bodyrecomposition #fitness #bodybuilding #health #wellness #lifting #musclemass #onlinetraining #onlinecoaching #optimalnotaverage #progress #trainsmarter #progressiveoverload #technique #programdesign #recovery #vardavas_method #exposed #άσκηση #διατροφή #απωλειαβαρους #γυμναστικη #απωλειαλιπους #υγεια #θερμίδες #προπονηση #βελτίωση #κιλα
89.5kg ➡️ 83.5kg I’ve just checked in for the last time before holiday and wanted to just update everyone on my journey so far 😁. Over last 4 months I have ➡️ dropped over 13lbs in weight (6kg) ➡️ lost 4 inches from my waist ➡️ lost inches from my hips ➡️ seen a massive increase in my strength Strength wise: ➡️ gotten a new PB of 70kg flat bench ➡️ got a new PB of the 26kg on incline bench ➡️ am now shoulder pressing the 22s for 4 sets of 10 ➡️ can now perform 15 full pushups in a row when before I struggled with 1! ➡️ regularly using the 52/59kg on lat pull downs ➡️ have really enjoyed doing new conditioning movements Non scale victories: ➡️ managed to stay consistent with my steps averaging less than 8/9k to begin with to now over 12k every day ➡️ I have gone down a Jean size which for me is great! ➡️ feeling more confident and fitter and healthier ➡️ have made a really big step towards healing my relationship with food and seeing it as fuel I’ll now be taking over a week off everything and enjoying a much needed diet and exercise break. When I come back I’ll still be working with @maxifitpt to carry on getting my goals! I’m not planning on increasing my strength much more as I don’t really want to gain any more muscle. The plan will be to keep getting fitter and leaner. I have a goal of 80kg and then 75kg after that. Once I’ve hit a point where I’m happy then I’d like to go and stay in a maintenance and be able to have some more flexibility in my diet Thank you for all the support and if you’ve read this far! ❤️❤️❤️ @maxifitpt @mbmgfitness #transformation #weightlossjourney #bodyrecomposition #coaching #gymgirls #gymmotivation #strongwomen #girlswholift #gymcommunity #crossfit #weightlifting #weightlossjourney #fatloss
Swipe to see 12 week challenge results 👉 Summer 12 week fat loss challenge is over and we are heading into the winter lean muscle phase. Starting 1 June, if anyone wants to join in ,pop me a dm ,you will receive a full program to follow for 12 weeks💪💪 Summer challenge is also available to purchase, as it can be used for any of your fatloss needs any time of year. #fittothemax #progress #mealplan #momof2 #fatloss #musclebuilding #bodyrecomposition #leanmuscle #postpartumjourney #12weekchallenge
🍂 I have not felt the Autumn this bright and cheerful in a very long time. I feel my health has got a connection to it. Though I have been slimmer before in life, I have never been healthier than I am now. I may not be younger in age but I definitely feel stronger than I was 10 years ago. Moreover, I am noticing a difference in my Timberland boots that have been sitting in the closet for long. Though my shoe size has not changed much, my feet feel lighter and shoes fit a bit more comfortably. Another little victory. ✌️ Glad that I can enjoy my Timbs more often. And not have to say to myself: "Why are my clothes and shoes shrinking so much"! 😆 @timberland @timberlandaustralia #fitnessjourney #weightlossjourney #fatlossjourney #bodyrecomposition #bodytransformation #mentalhealth #sunshine #melbourne #timberland #timberlandboots #shoesthatfityoursoul #feelingstrong #fitnessmindset #fitnessmotivation #autumn
Quando anche un professionista si lascia prendere la mano post competizioni , post periodi stressanti e non si mette freni e limitazioni , nonostante le lunghe sessioni di doppi allenamenti giornalieri ; pensiate a quanto sia importante tenere uno stile di vita sano ed equilibrato, avere un ALIMENTAZIONE precisa e coordinata per le vostre esigenze, tenere sempre allenamenti cardiovascolari , con un aggiunta di funzionale e ipertrofia nel giusto modo; ma soprattutto ciclizzare gli allenamenti in base ad ogni periodo dell’ anno. Ma ragazzi il vero segreto senza mentire a nessuno , e’ solo uno…mantenere in alimentazione sana ed equilibrata ,ovvio senza rinunciare alle cose belle della vita. Per questo affidatevi a persone preparate, competenti che vi aiutino, supportano ma soprattutto che credano in voi stessi! ✈️❤️ • Protocollo MA27 🔥📤📝 Per info contattami in direct o direttamente sul mio numero whatsapp 👍🏻 • SOLO CHI OSA IMPARA A VOLARE ❤️✈️ • • • #coaching #coachonline #personaltrainer #personaltraining #gymmotivation #gym #gymlife #gymlifestyle #lifestyle #dream #passion #changeyourlife #bodybuilding #bodyrecomposition #healthylifestyle #love
Shape check. For me lean isn’t a problem, but maintaining the look of more density and fullness is a challenge. Finding that extra extra 🧂is keeping the look. I always heavily salt my food but I’m now loading pre, intra, and post workout as well. I add it straight to my flask. 🥩 #fitmom #bodybymeat #staysalty 🥩 . . . . . . . . . . . . . . . . . . #carnivore #carnivorediet #carnivorewomen #nutrition #weightlosstransformation #strongwomen #momlife #keto #bodyrecomposition #strengthtraining #momsofinstagram #fattofit #carnivoretransformation #momswholift #redmondrealsalt #carnivoreresults #postpartumfitness #weightloss #fatloss #lowcarb #bodybuilder #pilotwife #realhousewives #lifetimefitness #shredded #bodybuilding #leanmuscle
Another birthday and back/bicep day in the books💪🏻 #gym #womenwholift #weightlifting #weighttraining #workout #gains #flex #bodyrecomposition #fatloss #muscle #musclegain #asethetic #posing #flexing #strong #strongwomen #upperbodyworkout #backday #backdayworkout #💪🏻 #influencer #buckedup #buckedupsupps #buckedupambassador
So don't forget to lift weights! 🏋🏼♀️ For many of us, the goal isn't to become the smallest version of ourselves, but the healthiest and strongest. 💪🏼 ✨Achieving this balance comes from lifting weights and incorporating healthy amounts of cardio into our routines while we are in a calorie deficit phase. ✨Weight training helps us build and maintain muscle, while cardio boosts our aerobic capacity and heart health. ✨Research shows that including weight training during a calorie deficit can mitigate or even prevent the reductions in metabolic rate that often occur post-dieting phase. ✨This means we can sustain our hard-earned results and keep feeling fantastic! Now that's pretty awesome!! 🎉 #bodyrecomposition #womenwholift #fatlossjourney #weightloss #grandmaswholift #strongwomen #agewell
What I eat Wednesday || Episode 5 1944 Calories || 179g Protein || 215g Carbs || 52g Fat || . The calorie range goal is 1750-1950, and it's getting easier to hit the macro split after 2 months of maintenance. I usually eat on the lower side on rest days, but Aunt flo is here, and that B is hungryyy!! 😆 🤣 I'm still bouncing between 144-148 and losing some inches in the waist, so I'd say some body recomp is happening . . let me know if you have any questions in the comments. Happy eating!! . #foodgram #easymeals #highprotein #proteinmeals #fitnessjourney #highproteinmeals #maintenance #whatieat #gym #fastmeals #mealprep #meals #musclemommy #mealsoftheday #foodpost #healthy #musclegain #bodyrecomposition #bodypositivity #proteinsnacks #mombod #easyfood #food #protein #macrocounting #macros
This may seem like a stupid, insignificant thing to celebrate or be excited about, but LOOK AT THAT ANKLE DEFINITION COMING IN HOT! I literally can't remember the last time I didn't have "cankles."
To see the way Marie has evolved during this program has been mind blowing, and awesome to watch. It is not an exaggeration, she has been extremely dedicated and the results are paying off. Marie has been in this constant battle of losing weight and gaining it all back again, part of the reason why was because her diets were too strict, she was way too restrictive, cutting foods, cutting calories too low and she could not balance her social life with her goals leading to this roller coaster. As we got to work together, my favorite part was to see how determined she was and how she has gained her confidence back in herself (now even wearing bathing suits). Fast forward 14 weeks she: ✅ Lost +14lb. ✅ She eats a lot more food than before. ✅ She is able to enjoy her social life without compromising her goals. ✅ Is gaining confidence in her body back. Even though you may say “wow 14lb in 14 weeks, thats awesome, I wish that was me” I gotta say that not everything was a piece of cake for Marie, she had to change her mindset, she had to come to terms with herself and realize that now it was time for her to make herself the number one priority. One of the reasons why she has been so successful is because she was READY to change. In her situation, most people would have said “oh yeah, I will start after my vacation to be 100% committed”, well Marie is not most people, during the first 14 weeks she went on vacation twice, once to an all inclusive resort in Mexico for a week and then 2 weeks to Portugal. Talk about badass. #bodyrecomposition #gymtransformation #howtolosefat #fatlossprogram #weightlosschallengeonline #fatlossdiet #loseweightforgood #fitmominprogress #fitmomjourney #fitmomstrongmom #fitmomgoals #fitmomsclub #fitmomsofinstagram #fitmomoftwo #momworkout #lifestylecoaching #trainerslife #healthandfitnesscoach #fasterwaytofatlosscoach #healthylifestylecoach #fitmommas #fitmommylife #fitmommies #fitmomlifestyle #fitmomclub #fitmomsunite #fitmommainprogress #fitmomforlife
Dadbod Thursdays……. . . . #dadbod #dadlife #mensswimbrief #mensswimwear #australia #motivation #fitfam #dad #swimwear #beach #speedolad #happy #bodybuilding #love #inspiration #transformation #gains #beach #fitdad #speedogay #speedoboy #speedo #noexcuses #keepgrinding #fathersday #bodyrecomposition #dadsofinstagram
I really just woke up one day and wanted to see a healthier version of myself and made it happen🥹✨ 230⬇️175 #bodytransformation #bodyrecomposition #gymlife #fitgirl #strongwomen #gymrat #fitnessgirl #workoutgirl #girlpower #gymaddict #beastmode #fitspiration #fitfam #girlswholift #fitnessmotivation #strengthtraining #gymselfie #fitlife #healthygirl #empoweredwomen #girlsthatlift #fitandfabulous #sweatyselfie #fitnessjourney #musclewomen #workoutwarrior #fitnessgoals #teamfitness #fitfluential #gymfit
January VS May 💪🏼🍑💕 I haven’t been tracking my weight, macros, protein intake or really anything number wise to a tee. What I HAVE been doing is working out 3-4x a week, prioritizing protein w/ each meal, drinking water, eating little to no gluten (this has helped me A LOT w/ bloating), getting my sleep & overall staying consistent. I haven’t felt this at home with my daily routine & good about myself in awhile. There’s still work to be done & it won’t always be perfect but staying the course is what is important. The knowledge and tools that I learned & utilized years ago, I’ve been using to help me recently and even still now now (and will forever keep using)💕 the proof is in the discipline and hard work. #girlswholift #bodyrecomposition #strengthtrain #healthiswealth #selfdiscipline #nobaddays
I wasn't going to post this ngl... but I am so here My little biceps coming in 💪🤏 . . . . . . . #weightlossjourney #weightloss #strengthtraining #weighttraining #gymmotivation #gymgirl #fitnessjourney #fitness #girlswholift #selflove #bodypositivity #strongwomen #power #gymfit #gymmotivation #goalsetting #healthylifestyle #bodyempowerment #explore #bodyrecomposition #tattoogirl
Happy Wednesday It’s upper body day for me, my pull day. I’m going to step out of my comfort zone and add a little more weight. The goal is the keep the body challenged so it doesn’t get used to my workouts. Hopefully I won’t be too sore by morning, have a great day ❤️ . . . . . . . . . . . . #weightlossjourney #bodyrecomposition #weightlifting #fatloss #keto #fyp #explore #plussizegym #gymmotivation
20 weeks in! 2024 has flown by so far. Most likely the final couple of months of my build. I'd call it a success so far, but I am looking forward to being a little leaner and maintaining for a while 🥰 #buildingphase #buildingmuscle #bodyrecomp #bodyrecomposition #maingaining
So This one is cool for me because she ( @janel.elizabeth )came off very casual about her goal to potentially do a show. I heard from her husband @erik_in_az that last year she said she would never do a show so she started to have the idea grow on her. I mean, she only started working out about a year and a half ago . I started working with erick first & shortly after she joined in.. we started by recomping her physique building a little more muscle, getting her used to body part specific training, and adding food to her meal plan at .the beginning of the year, we picked a show and slowly started making adjustments to getting her leaner and as we kept going, she was able to achieve this look and bring a great package to the stage. I could talk about this being impressive because of her age over 50. But what’s really impressive to me was how she adopted the mindset quickly and took it upon herself to make sure she did the extra things she needed to to be prepared. She posed with me, also hired a posing coach @alexandriaross_theboss coach,which helped her confidence more in the end, & she practiced in her head all day and when she got off of work as well, she acted like a professional she took herself very seriously, and this is why she was able to achieve this. She is a great example if you’re ever thinking about doing something like this to follow. #bodytransformation #fitover50 #femalefitness #womansfitness #transformation #transformationtuesday #bodyrecomposition #bodyrecomp #getripped #dietcoach #prepcoach