Most Popular Photos and videos of #Hypertrophy


1 day ago

The road so far... For me the stress of life is usually determined by how much of life I am able to control, orrrrr how much I’m letting life control me. 🤷‍♀️ It really is easy to let circumstances take control of us, UNLESS we control the way we think. 🧠✨ What we CHOOSE to focus on affects how we FEEL. If we constantly focus on things that are out of our control — the past; things that are missing in our lives, it usually just frustrates, overwhelms and depresses us. 🤯 If we want to progress, we should focus on what we ARE able to control — the difference we can make, and the things that we DO have in our lives, things we are grateful for .. and let THAT empower us. 🤘🏼  #mentalgainz

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1 day ago

🚨SKINNY GUYS: Do You Struggle Gaining Weight? Building Muscle? Get Your FREE Copy Of 13 HACKS FOR THE HARDGAINER Today! Learn The Tips, Tricks, & Hacks That Helped Me Gain 50+ Pounds Of Muscle. (Link in bio 👉  @oakleyoday) . How does bulking and cutting work? (By  @jameskewfitness) Let's say you're a skinny 70kg, so you start a 9-month bulking cycle, (doing everything right - hitting the gym hard, focussing on progressive overload, calorie surplus, eating enough protein etc.) During this period you gain 6.5kg of muscle and 7.5kg of fat. Whilst this may sound like a lot of fat to gain, it's not too bad and is almost a 1:1 ratio of muscle to fat. (The ratios are only going to get worse as you become more advanced!). After 9 months you do a 3-month cut. You diet and train sensibly, and as a result retain the vast majority of the muscle you've gained, losing 8 kilos of fat and 1 kg of muscle. Compared to the beginning you're now up 5.5kg of muscle and down 0.5kg of fat, and look significantly different to how you did before! But you're not satisfied yet. So you begin another 9 month bulking cycle. This time the gains are a bit slower as you're not a newbie more, and you're getting closer to your genetic potential. Across the next 9 months you add a solid 4kg of muscle, and 8kg of fat. You then diet off of the fat for 3 months, (losing 8kg of fat and 1kg of muscle) with the end result being you have a shredded fitness model physique! Compared to your starting physique 2 years ago you're up 8kg in weight, all of which is muscle! Now please take these numbers with a big pinch of salt. Genetics has a big influence on how jacked you can get, meaning some of you will massively outperform these numbers, whilst others of you might not be able to gain muscle this fast. __  #alwaysoptimal  #liftheavy  #macros  #losefat  #gainmuscle  #buildmuscle  #fatloss  #hypertrophy  #justlift  #myfitnesspal  #trainsmart  #physique  #caloriecounting  #flexibledieting  #iifym  #musclemass  #onlinecoach  #bodybuilding  #onlinecoach

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3 day ago

INCREASE YOUR TRAINING VOLUME by  @kruckifitness - When you need more training volume, there's a few simple ways to implement them into your workout. Here's 4 ways I like to go about it. - (1) SUPERSETS: This is simply where you perform 2 exercises one right after the other without rest. This is very efficient, and can allow you to possibly get a few extra exercises in each session without taking up more time. - (2) GIANT SETS: These are supersets on steroids. The same benefits apply, only this time instead of 2 exercises one right after the other, it's 3-5. - (3) DROPSETS: I love these. After you finish your last working set, drop the weight by around 30-50% and go to failure with that weight. This will provide you with an amazing pump, along with getting more volume in quickly. - (4) AMRAP: After your last set, rest for 15-30 seconds, and then lift the same weight you were using to failure. These ones are tough, but can help with strength. - Which of these do you use? Let me know in the comments! -  #topgymtips  #irishfitfam  #ifitfitsyourmacros  #caloriecounting  #myfitnesspal  #weightlossdiary  #liftingweights  #fitlife  #getshredded  #shreddedlife  #pumpingiron  #bodyengineers  #physiology  #intermittentfasting  #leangains  #trainharder  #benchpress  #trainhardorgohome  #personaltrainer  #fitnessguru  #fitnessfreak  #nutritiontips  #fitnessjunkie  #fitnesstime  #fitnessphysique  #hypertrophy  #fitnesslove  #fitnessfam  #cardiosucks  #highprotein

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2 day ago

😯😲 PORTION SIZES by  @minorityfitness - Here are some easy guidelines to follow when creating a healthy meal! - The key to a healthy diet is creating the correct portion size with a good balance of macronutrients. Although this guide will not be perfect and you will likely have to have small adjustments to the sizes listed. - However, it is a great guide for beginners to start eating a good balance of macronutrients! - -  #topgymtips  #irishfitfam  #ifitfitsyourmacros  #caloriecounting  #myfitnesspal  #weightlossdiary  #liftingweights  #fitlife  #getshredded  #shreddedlife  #pumpingiron  #bodyengineers  #physiology  #intermittentfasting  #leangains  #trainharder  #benchpress  #trainhardorgohome  #personaltrainer  #fitnessguru  #fitnessfreak  #nutritiontips  #fitnessjunkie  #fitnesstime  #fitnessphysique  #hypertrophy  #fitnesslove  #fitnessfam  #cardiosucks  #highprotein

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11 hour ago

The Power of Passion💥 A passion is that one thing you would do everything for. The one thing you could do for the rest of your life. Passion is also one of the most powerfull things, that can drive us to success. But we can all agree, that even our passion is not always fun. We all had that one day, where we didn't feel like working out. But guess what? We still went for a quick workout, because we know that we would regret it on the next day. And that's the crazy thing about passion, especially when any type of sports is your passion. Getting better hurts! It just hurts! Every workout we have to push through the pain, squeez out that one more rep. Just think about how weird and powerful it is, that we are "hurting" ourselves, so that we can suceed. From a biological standpoint this doesn't make any sense, because that's what our body's don't want. They want to be comfortable and cozy.. No matter what other passions you may have, nearly everything you learn in fitness can be applied on your other passions: "Progressive Overload" "Pushing until failure" (Of course not always) "Being comfortable to get uncomfortable" It all makes sense. Thank you for reading this "little" description! I hope it was interesting and worth your time😊🙏🏽 . .  #passion  #muscle  #bodybuilding  #grind  #workoutmotivation  #motivation  #hardwork  #getfit  #gymmotivation  #muscles  #fitfamgermany #gym  #workout  #17yearsold  #fitness  #gains  #bodybuilding  #bulk  #gymlife  #growth  #hardwork  #hypertrophy  #muscle  #gymselfie  #beavisionary  #mcfit  #gymlove  #ironaddict

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1 day ago

Your abs play an important stabilizing role while you're performing compound exercises like the squat, deadlift, and overhead press. Mostly the obliques are responsible for preventing rotation or lateral flexion (bending sideways) of your upper body, something many people struggle with. - If you are one of those people, it's worth looking into anti-rotation exercises. A great anti-rotation exercise is the pallof press (swipe left for video). While performing this exercise, your hips will want to rotate, but you're training the obliques to resist rotation. - Another useful exercise to train anti-rotation is the one-arm DB bench press (swipe left 2x for video). A bonus with this exercise is that you also work on shoulder stability/muscular imbalance issues if any are present. - All in all, if you're looking to improve your overall stability in training, consider incorporating anti-rotation exercises into your routine. For what it's worth, it has helped me feel more stable while performing major compound lifts. - References: 1. https://www.ncbi.nlm.nih.gov/pubmed/19054687 2. https://www.ncbi.nlm.nih.gov/pubmed/21157393

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7 day ago

Whats your favorite gym day?🤨 TAG a friend that needs a new workout👇

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12 hour ago

🌵My REST DAY also known as “Thinking about the gym all day “ Day 😂 ::: ⁉️How about yours? ?⁉️ ::: ::: ::: Happy WEDNESDAY Friends 🌵 ::: ::: ————————————-  #squatbooty  #hypertrophy  #1upnutrition  #squats  #lunges  #gymmotivation  #gymsharkwomen  #gymselfie  #legworkout  #deadlifts  #girlswithmuscle  #womensbest  #fitnessjourney  #bootygainz  #workoutmotivation  #treadmill  #fitnessbody  #legextension  #peaches  #gymlove  #hamstrings  #fitnessmodel  #bootybuilding  #fitnessmotivation  #fitlife  #fitgirl  #strongnotskinny  #legday  #lowerbody  #stretches

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1 day ago

•  @achievefitnessboston SQUAT PROGRESSIONS!!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow  @thesovietsamurai 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣Squat to a box with a reach⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣Goblet squat (kettlebell or dumbbell)⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣Offset kettlebell squat⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4️⃣Double kettlebell front squat⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5️⃣Barbell zercher squat⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6️⃣Barbell front squat⠀⠀⠀⠀⠀⠀⠀⠀⠀ 7️⃣Barbell back squat⠀⠀⠀⠀⠀⠀⠀⠀⠀ 8️⃣Barbell overhead squat⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ We think it’s really important to follow this order and not skip right to some of the later variations without spending significant time in the earlier stages! While there may be some folks who can skip around a bit, we have really found that this order is great for beginners who need to learn the proper patterning first, and progress to more challenging variations over time.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you prefer to place front squats after back squats, that’s cool! For us, we progress from goblet to kettlebell to zercher, and all of them are front loaded. That means the front squat is a very natural progression for us because it’s also front loaded. A front squat can “feel” harder than perhaps a back squat; however, it’s a better fit for us in this slot to teach in this manner if you look at the overall progression.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s also important to note that not everyone will go through this full list! Plenty of folks will stay on the top line forever and that’s totally fine! Whether it’s due to previous injury, mobility restrictions, or simply not having interest in working with a barbell, it’s not uncommon to stick with variations early on this spectrum! As long as you continue to progressively overload (add weight over time) you will still see great results and progress!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ We hope this helps you out! Share with a friend who would enjoy it! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀  #deadlifting  #musclegrowth  #powerbuilding  #musclebuilding  #buildingmuscle  #musclemass  #musclegrowth  #yogamodel  #deadlift  #deadlifts  #fittips  #powerlifting  #torontofitness  #mobilitywod  #flexibility  #physicaltherapy  #yogi  #bodybuilding  #iifym  #deadlift  #hypertrophy  #workout  #physique  #fitnessmodel  #myodetox  #fitnessmodel  #beachbody  #musclegain

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Recent Post of #Hypertrophy


2 minute ago

Muscular Hypertrophy How-To guide 💪 . How do we achieve this state of growing muscle?! . Hypertrophy of the skeletal muscles is achieved through progressive overload of mechanical tension, whilst in the presence of sufficient protein and a calorie surplus. 🤓 . Woah, woah, woah... too many big words. Slow down...! . OK 🐢 . Progressive overload... lets break that down ↩ . • Progressive: Developing gradually. . • Overload: load too great. . Ok, got that bit... What about Mechanical Tension? ↩ . Mechanical tension is a reaction force against stretching. . So... We put the 2 together and we get: Gradually developing a force that is too great (stretching force) and therefore gradually developing the reaction force against this. . Make sense so far? In short? Get stronger against heavier weights. 🏋🏻‍♂️ . The other 2 are simple: . • Sufficient protein: Generally around 0.8g / lb of bodyweight is the MINIMUM level we would expect. Although in recent studies it has looked like around 1.2g / lb may show better results! . • Calorie surplus: Consume more calories than you expend on a day to day basis. . And there we have it! A simple guide on how to build muscle in 2019!

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9 minute ago

DUMBELL INCLINE CHEST FLY WHY ? Always pushing for chest development? Add this chest variation to your workout to really stretch and break down muscle fibers. _____________________________________________________________ MOVEMENT Set your bench to an incline . Squeeze your shoulder blades together and depress into the bench. It’s Vital to keep your chest high to eliminate to much shoulder activation as possible . Start with your dumbbells over upper pecs with a C shape in each arm , palms facing . This will minimize anterior delts and triceps. Don’t lose this position as you lower the dumbbells and feel the stretch in your upper pectoral muscles. Think of this as loading the target 🎯 muscles with control. FEEL WHATS WORKING. Contract your chest or think 🤔 of squeezing your muscles as you bring the dumbbells back to upper chest starting position. _____________________________________  #personaltrainerabudhabi  #almuneera  #abudhabipersonaltrainer  #hypertrophy  #chestfly  #chestday  #almuneerapersonaltrainer  #personaltraineralmuneera  #physique  #beards

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16 minute ago

Whooooohoooo special time!!💪 Schläfst du noch oder rockst du schon? Dabei? Dabei? Oder etwa dabei?😁🏋️‍♂️🏋️‍♀️  #justdosport  #justdosportfamily  #Ironsystem  #ifhias  #hotiron  #hypertrophy  #Groupfitness  #echtmalgeilestraining  #Langhantel  #letmeentertrainyou  #richtigtrainieren  #training  #sommerbody

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23 minute ago

Short and sweet tonight because I went over 30 mins w/last nights workout. The giant set I was going to do 3x20 but after I felt the burn I knew it would take me some time so I just did 2 sets, and the burn was real. Hypertrophy night I increased sets and reps, trying to grow those upper body muscles so back to full body workouts, the split workouts bore me 🤷🏾‍♀️  #staymotivated  #stayhealthy  #stayfit  #stayhappy  #stayyou  #hypertrophy  #musclemass  #gainstrain  #womenwholift  #gymaddict  #buildingcurves  #andgettingstronger 💪🏾😁

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25 minute ago

Pre-Workouts are one of the most common supplement. They certainly do have the potential to take your workouts to the next level. . However, it's worth noting that among all the stimulants present in a pre-workout, the effects of caffeine are by and large most dominating. Each scoop has caffeine equivalent to ~3-4 cups of coffee. . Take caffeine out of a pre-workout and you have literally taken it's soul out. (You'd want your money back.) . Other ingredients like Beta Alanine, Trimethyglycine (TMG) can have some effects on power output and performance, and NO boosters like Citrulline and Arginine can have pump benefits. But these effects are not immediate. Besides, one can get these ingredients easily through food itself. :) . Also, there is something to be said about the psychological effect of pre-workouts (Placebo). Buying one, and the marketing style, can make you expect a "cheat-mode energy level", which alone can raise your baseline energy levels. . Another common ingredient is creatine, which again does not have immediate effects and is best supplemented separately. (Check my post on creatine). . Also, one can develop a tolerance to caffeine. So it's best to cycle pre-workouts like you'd cycle caffeine. (Check my post on caffeine). . All in all, buying pre-workouts is not a must. You can potentially save your money here. . Eat a good diet, and drink black coffee. And you are good to go! . Share with your friends who needs to see this!😁🤘

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25 minute ago

Do you have high bloodpressure? Its called the silent killer. If you want a checkup and training that can help lower it. Contact me.  #highbloodpressure  #m13naprapat  #m13gym  #fysio  #chiropractic  #rehab  #treatment  #bloodpressure  #fitness  #training  #strenghtraining  #hypertrophy  #apnea  #marbellalifestyle  #losnaranjosgolfclub  #guadalminagolf

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27 minute ago

Be-Do-Have In fitness and other parts of our life,we can apply certain techniques to achieve our desired outcomes & goals. . . One of my favorite is the Be-Do-Have approach : (i) who must i Be ; (ii) what must I Do; (iii) so that I can Have. (i) Fitness is 100% mental. Our body won’t go if our mind will not push it. So first thing is to change our mindset. Visualize who you want to be and what you want to achieve, like seeing yourself as a fit & healthy person and thinking and acting like it. . . (ii) Then comes the training, nutrition, and sleep... Seek for advice from experienced coach . . (iii)And eventually results will show up. Regular caliper measurement can help you monitor your progress and make necessary adjustments... So it all starts in your head . . Remember, you can go to the gym, eat healthy, take supplements etc... but if you don’t deal with the stuff going in your mind, you are still unhealthy. . . . . . . .  #personaltrainerdubai  #personaltrainer  #fitnessdxb  #mentalhealth  #mentalfitness  #fatloss  #dubaifitfam  #hypertrophy  #strengthtraining  #anatomyfitnessme  #fitnessmotivation  #fitnessmodel  #technogym  #dubaifitness  #nutrition  #calories  #dxbfitness  #dxblife  #dxb🇦🇪  #fitnessbelgrade  #serbia  #abudhabifitness  #fitdubai

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27 minute ago

Leg day! Great having legpress back in my routine.. simply a fantastic quad builder💪🏾  #legpress  #yeahbuddy  #lightweightbaby  #aintnothingbutapeanut  #ifnotnowthenwhen  #ifnotmethenwho

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32 minute ago

BICEPS BLAST!🔥💯 - Here we have  @simeonpanda incorporating some spider curls with  @fatgripz into his arm day workout routine!💥💪🏻 - ✅Save This Video & Watch It Later!✅ - 👇🏻Tag someone below who HAS to see this!👇🏻 - Tag us or use  #physiquepriority to possibly get featured!🔥 - 🚨Stay Tuned For More Posts!🚨 - Follow us👉🏼  @physiquepriority for more bodybuilding content🏋🏼 fitness tips🔑, training routines📝 & exercise ideas💭 -  #bicepworkout  #tricepsworkout  #musclebuilding  #gains  #bodybuildinglife  #weightlosstips  #fitnessmotivation  #creatine  #armworkout  #bodybuildingnation  #fitnessfreaks  #bulkup  #workoutvideo  #fitnessaddict  #fitnesstips  #armdayeveryday  #supplements  #workouttips  #bodybuilding  #bodybuilder  #bodytransformation  #bicepsworkout  #tricepsworkout  #gymfreaks  #musclegrowth  #liftingweights  #hypertrophy  #gotothegym  #musclegain

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36 minute ago

Today is the first day of the hypertrophy cycle! Omg, do I even lift?!?!? First set vs last set, form is definitely breaking down. I’m using the same numbers as two years ago and it’s feeling like crap! I was definitely stronger two years ago 😩😩😩 It also doesn’t help with dealing with multiple setbacks/injuries last year. But I’m gonna rebuild it slowly. . . . . @skywearthreads - DIANA15 . . . . . . . . . . . .  #girlswhopowerlift  #girlswholift  #powerliftingwomen  #powerliftingchicks  #fitness  #fitlife  #fitfam  #skwaats  #doievenlift  #hypertrophy  #plantpower  #plantstrong

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38 minute ago

1.  #personaltraining of the day. Juliane doing a modified 6-12-25 program to get  #hypertrophy and cut down more  #bodyfat by accumulating lactation acid in the  #muscle For  #dips as in any other  #exercise the full  #rangeofmotion is deciding to recruit as much  #muscle fibers as possible.  #munich  #personaltraining  #strength  #health  #success  #training  #nutrition  #sleep

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49 minute ago

Wasn’t gonna post this but the concentration in this face just has to be shared with the world haha😅🙈  #aesthetic  #athlete #abs  #beastmode  #personaltrainer  #cutting  #power  #speed  #endurance  #dedication  #delts  #exercise  #energetic  #fitness  #fatloss  #fatburn  #goals  #gains #fun #gym  #hypertrophy  #instagramfitness  #muscle  #ripped  #shredded  #results  #functionaltraining  #training  #positivevibes

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51 minute ago

✔️ Weight lifted increasing 🏋🏼‍♂️ ✔️ Body fat measurements dropping ⚖️ ✔️ Good food choices 🥘 ✔️ Motivation high 😆 . It’s all falling into place this week, every aspect has come together and the results are following too! Larger breakfasts 🍳 to respond to my post training needs, cravings fulfilled by a store of healthy snacks in my work bag 💼 at all times. . It’s was a really tough session 🤯 this morning but MAN what a feeling afterwards. The final reps were definitely heading towards 9-10 RPE and it’s not often I lift that hard as no one wants an injury! 🤕 . On with the day and a rest expected tomorrow to rebuild. Have a great one everyone and be safe 👍🏼 . . .  #beard  #beardgang  #beards  #beardsofinstagram #gym  #homegym  #garagegym  #workout  #weightlifting  #weights  #bodybuilding  #shred  #shredding  #shreddingseason  #badbacklifter  #fatloss  #hypertrophy  #ukbodybuilding  #arms  #armworkout  #dumbbells  #biceps  #armday  #motivation #RPE  #timeundertension  #weightloss  #preachercurl  #Thursday

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53 minute ago

Total lat destruction!...little bit from yesterday’s pull session taken from my 8 week programme. This is a great tri set to target the lats, and you don’t even have to change equipment! Full workout: 1. Wide grip pronate lateral pull downs Supinate grip lateral pull downs Straight arm pull downs 2. Bent over rows Face pulls Upright row Rear fly 3. EZ bar cable curl Reverse barbell curls Dumbbell hammer curls 3 x 12 for all.  #fatburningworkout  #hypertrophy  #strengthtraining  #getlean  #nutrition  #getstrong  #getlean  #getfit  #health  #healthylifestyle  #livefit  #weighttraining  #cardio  #hiitworkout  #barbells  #dumbbells

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55 minute ago

Even though I always work on compound movements like chin ups, dips, rope climbing etc..I like to include isolation work, especially for my elbow flexors. Some say it is not useful, because the compound exercises already take care of everything. To me it is a too simple approach, because by the same talking you shouldn't do pullover or flies, which are two great isolation exercises, and I use them mainly to work on upper body flexibility. Elbow flexors are often the limiting factor in pulling exercises. So don't be set in one dogma, use the tools you need to reach the goal.  #bodyupgradelifestyle  #bodybuilding  #powerlifting  #weightlifting  #crossfit  #gymnastics  #calisthenics  #trackandfield #mma  #judo  #boxing  #training  #fitness  #workout  #strength  #speed  #hypertrophy  #flexibility  #mobility

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59 minute ago

📣NEW YEAR AVAILABILITY📣 • From January I have a 6am Wednesday spot available. This is my only 6am availability. • If you're wanting to lose weight, be fitter, stronger and feel better in your own body then get in touch and let me guide you to your 2019 goals! • If you’re interested and wanting further information please contact me or find me in the gym! • 📧Info@elliotdevaneytraining.co.uk •  #elliotdevaneytraining  #fitness  #fitnesslife  #workout  #weightloss  #musclegain  #hypertrophy  #strengthtraining  #inspire  #motivate  #support  #weightlossjourney  #weightwatchers  #slimmingworld  #fitnessmums  #personaltrainer  #leeds  #puregymbramley  #selfdevelopment  #wellbeing  #fitnessgoals  #fitnesslife  #fitnessinspiration  #swuk  #mindset  #earlymornings  #earlymorningworkout  #riseandgrind

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1 hour ago

I found this picture because google photos was trying to figure out if it was the same person lol. A great question. Man, it’s been a crazy two years. It’s interesting to see the physical transformation, but it’s the mental transformation that has been more so important. These last two years have been maybe the hardest I’ve gone through, and in the last few months of last 2018, my mental and physical health started to crumble fast. I had recurrent bronchitis for 4 months, and my anxiety peaked with a panic attack that had me in the E.R That was a wake-up call, and I started therapy again. I was starting to question whether I wanted to struggle anymore, and whether my life was worth living, I knew I needed help. The catalyst for all of this was a break-up, but the truth is I had issues with how I feel about myself that I had never resolved. I was honestly really worried about going into 2019 in that state. Something happened on Jan 1st, and I’m not exactly sure what clicked. Despite the breakup being a couple of years ago, I hadn’t fully gotten over it. But something happened that gave me some final closure, and then immediately after I ran into a book called “12 rules to live by”. Everything hit at the right time, and I flipped from majorly depressed to seriously hopeful literally overnight. I was talking to a friend about this, how it seemed so out of the blue. He reminded me that although the last 2 years were a struggle, I was slowly growing, even when I couldn’t see it. Sometimes; maybe always, that overnight success is built on the back of something much bigger. I won’t pretend that I’ve made it yet. The negative side of me is still strong some days. But I’m having a lot of days where it’s much quieter than usual. I’m taking action and things feel like they are moving at a good pace. To have felt that way for an entire month is seriously huge for me. So many people are struggling just to feel like their life is worth something. If that’s you, I hope you can find some value in this small snippet of my story. If you are even remotely suicidal, please find a professional. It’s the most effective thing I’ve ever done.

4919
1 hour ago

Exercise and the Timing of Snack Choice: Healthy Snack Choice is Reduced in the Post-Exercise State 💡👉“...our findings suggest that the choice of food for post-exercise consumption can be altered through a simple behavioral intervention." More ℹ️ 👉 https://www.mdpi.com/2072-6643/10/12/1941 Follow us: ✅ www.twitter.com/sportandscience ✅ www.facebook.com/Sportsandsciencede/ ✅ www.instagram.com/sportsandscience/ ✅ www.youtube.com/channel/UCLJRQ0gxzcAsodqHfBckXuQ _________________________________  #trainingswissenschaft  #sportscience  #exercisescience  #muscle  #musclegain  #hypertrophy  #sportmedicine  #workout  #runner  #endurance  #fitness  #cardio  #eathealthy  #fitnessadict  #livelong  #health  #gymshark  #healthyfood  #crossfit  #exerciseismedicine  #weightloss  #physicalactivity  #motivation  #cycling #fit  #nutrition  #bodytuning  #fitnesslifestyle  #sport  #fitnessbloggers

263
1 hour ago

I couldn’t find my rhythm lol 😂 but here’s to being way better than I used to be... • • • •  #bebetter  #powerofhabit  #habit  #gains  #hypertrophy  #mywellnessjourney  #rightmind  #wellness  #diet  #exercise  #motivation  #positivevibes  #realtalk  #mentalhealth  #depression  #anxiety  #stress  #fitnessgoal  #fitnesspost  #strength  #sweat  #fitness  #goals

181
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#}
1 hour ago

7 RULES TO SUCCEED AT WHAT YOU DO🔥✌️ • Don't forget to follow us  @buycepsindia for best fitness content! 💪 Tag someone who needs to see this! ⭐ • @snychauhan  #workouttips  #workout24  #pushday  #pullday  #legday  #pushpulllegs  #gymtips  #gymhelp  #gymadvice  #strength  #hypertrophy  #pushup  #mobilitywod  #flexibility  #physicaltherapy  #yogi  #bodybuilding  #iifym  #deadlift  #squat  #hypertrophy  #physio  #ukfitfam  #TheMoreYouKnow  #myodetox  #tspinemobility  #flexibledietinglifestyle  #hipmobility  #buyceps  #stretchdaily

2902
1 hour ago

WHAT DOES YOUR BODY FAT% MEAN FOR YOU?🤔🤔 • Don't forget to follow us  @buycepsindia for best fitness content! 💪 Tag someone who needs to see this! ⭐ • Body fat consists of essential body fat and storage fat. But what is considered a healthy body fat percentage for both men and women? For men, aything below 20% for men is healthy while for women this figure is around 30%. Even if the individual is overweight by BMI standards (he may be carrying more muscle weight), the above body fat percentages is considered healthy. What should you do to keep your excess fat in check: Eat super healthy, more veggies, overall less food. Lower your overall calories from sugar by 100–150 per day. What are the benefits of less body fat: -Increase in confidence and self esteem is somewhat linked with that way you look. -Clothes will fit better. -Your face will be more defined and chiseled. Tell us your fat reduction stories or send us your body transformation pictures to get featured! Also please feel free to send us your fitness related queries. We will be glad to help! . . . -  #caloriesincaloriesout  #iwanttoloseweight  #weightlossjourney2019  #howtoloseweight  #whycantiloseweight  #weightlossjourney  #fatlossjourney  #fatlosstips  #weightlossideas  #weightlosstips  #hypertrophy  #mobilitywod  #flexibility  #physicaltherapy  #yogi  #bodybuilding  #iifym  #ukfitfam  #myodetox  #flexibledietinglifestyle  #hipmobility  #buyceps  #stretchdaily  #losebellyfat  #loseweightnow  #losefat  #loseweightfast

613
1 hour ago

Dumbbell Fly Press at 27.5kg _______________________________________________________ . . . . . . . 🎧  @drdre - The Next Episode @suppaafitness  #suppaafitness  #flys  #dumbbellflypress  #mass  #hypertrophy  #fitness  #healthand fitness  #chest  #chestday  #trainingprogram  #program  #goals  #size  #train  #workout #gym  #oxford  #oxfordbrookes  #oxfordfitness  #Oxfordshire  #motivation  #lifestyle

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#}
1 hour ago

Pushing my mate and client through some hardcore chest isolation work yesterday, need to gain some serious size so has come to the right Pt, plated loaded kit exercises low reps, increased weights each set. Big changes will go on for him if he stays committed! Contact me for all Personal training enquiries.  #menwithink  #hardwork  #beastmode  #personaltrainer  #motivation  #commitment  #dedication #gym  #weights  #liftingandshifting  #pushsets  #chestworkout  #plateloaded  #hypertrophy

50
1 hour ago

Nic with a pause bench super set of 92kg x 5 to seal row 39kg x 6 👌🤘  #powerathlete  #brisbanept  #hypertrophy  #strengthtraining  #strengthandconditioning  #benchpress  #goodlifeashgrove

100
1 hour ago

When you go fight your bad habits, don't leave your army behind.  #365functionaltraining  #borntomove  #personaltrainer  #athlete  #functionaltraining  #strength  #strengthandcondition  #hypertrophy  #functionalfitness

191
1 hour ago

Haven’t posted a deadlift vid in a hot minute🤒  #alphalete  #gains  #powerlifing  #hypertrophy  #squats  #quads  #legs  #aesthetics  #bulkmode  #squad  #fitness  #Crunch

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#}
1 hour ago

Follow  @ifit_mantra . . *“When health is absent, wisdom cannot reveal itself, art cannot become manifest, strength cannot be exerted, wealth is useless, and reason is powerless.”- Herophilos (Ancient Physician)* . . Follow the unstopable force,  @unstopablesidd . . Turn on post notification to stay up to date with  @ifit_mantra 's fitness related posts 🔥Tag your mates and spread the word, really helps our page . .  #musclebuilding  #musclegrowth  #hypertrophy  #gainingmuscle  #powerbuilding  #buildingmuscle  #musclemass  #bodybuilding  #naturalbodybuilding  #gainmuscle  #fitnessaddict  #trainer  #fitness  #powerlifting  #getfit  #bodybuildinglifestyle  #getlean  #fitfam  #crossfit  #healthychoices  #train  #fitnessmodel  #fitspo  #stronger  #powerful  #fitnessblog  #healthyliving  #aesthetics  #training

151
1 hour ago

Bosu Ball Push Ups: Great exercise for improving your stability, strengthening your core, working the chest, shoulders & also the triceps. •  #bodychange  #motivation  #health  #personaltrainer  #wealth  #fitness  #puregym  #fatloss  #weightloss  #hiit  #hypertrophy  #goals  #life  #positivity  #strength  #muscle  #shape  #tone  #core  #stability  #bosu

130
1 hour ago

Switched up my typical pull day and went for a hypertrophy training day. Felt good and the pump was insane.  #fnxfit  #fnxambassador  #fnxfam  #iLiVE  #risetogether  #performancerising  #invested  #pullday  #hypertrophy  #weighttraining  #weightlifting  #weights  #lifting #gym  #gymlife  #gymlifestyle  #gains  #strongereveryday  #healthy  #healthylifestyle  #physique  #mensphysique  #gymshark  #supplements  #appareal  #vitamins

229
1 hour ago

_ Amalkan gaya hidup sihat setiap hari. Lakukan senaman sekurang2nya 3 kali seminggu. . . . . Jika anda warga Petaling Jaya yang nak kurus dan dapatkan badan yang sihat... Jom sertai Group Workout paling gempak di Petaling Jaya! 🔺HITFATXPJ!🔺 . Anda akan dapat free health assessment & consultation. Yaaaa PERCUMA jeee. Apa yg akan di assess? 🔺Berat Badan Ideal 🔺Peratusan Lemak dalam badan 🔺Jumlah Air dalam badan 🔺Peratusan Otot dalam badan 🔺Jumlah Kalori yg badan anda perlukan 🔺Visceral Fats 🔺Metabolic Age ‼️Anda juga boleh tahu adakah anda mempunyai RISIKO SAKIT JANTUNG! . Tunggu apa lagi? Jom sertai sesi workout yang akan buat anda berpeluh lencun dan bakar lemak membara. 💪🏻 . . Selain workout, banyak lagi tips yang akan dikongsi. . Nak details lebih lagi? Contact Coach Prazo cepat!! +6011-1556 0219 .  #PrazoFitness  #HFXPJ  #HITFAT  #HITFATXPETALINGJAYA  #CoachPrazo  #HITFATX  #HITFATXPJ  #PrazoHitFat  #fitnessallday  #fitnessmalaysia  #fitness  #healthandwellness  #fitnesscoach  #exerciseconsultant  #personaltraining  #grouptraining  #groupworkout  #groupexercise  #weightloss  #hypertrophy  #coaching  #workout  #wotd  #training  #menshealth  #fitmalaysia  #malaysiafitness

130
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#}
2 hour ago

_ Khasiat mengikut setiap warna sayur. 😊 . . . . Jika anda warga Petaling Jaya yang nak kurus dan dapatkan badan yang sihat... Jom sertai Group Workout paling gempak di Petaling Jaya! 🔺HITFATXPJ!🔺 . Anda akan dapat free health assessment & consultation. Yaaaa PERCUMA jeee. Apa yg akan di assess? 🔺Berat Badan Ideal 🔺Peratusan Lemak dalam badan 🔺Jumlah Air dalam badan 🔺Peratusan Otot dalam badan 🔺Jumlah Kalori yg badan anda perlukan 🔺Visceral Fats 🔺Metabolic Age ‼️Anda juga boleh tahu adakah anda mempunyai RISIKO SAKIT JANTUNG! . Tunggu apa lagi? Jom sertai sesi workout yang akan buat anda berpeluh lencun dan bakar lemak membara. 💪🏻 . . Selain workout, banyak lagi tips yang akan dikongsi. . Nak details lebih lagi? Contact Coach Prazo cepat!! +6011-1556 0219 .  #PrazoFitness  #HFXPJ  #HITFAT  #HITFATXPETALINGJAYA  #CoachPrazo  #HITFATX  #HITFATXPJ  #PrazoHitFat  #fitnessallday  #fitnessmalaysia  #fitness  #healthandwellness  #fitnesscoach  #exerciseconsultant  #personaltraining  #grouptraining  #groupworkout  #groupexercise  #weightloss  #hypertrophy  #coaching  #workout  #wotd  #training  #menshealth  #fitmalaysia  #malaysiafitness

211
2 hour ago

DROP 5 SYSTEM: 5 DAY MASS BUILDING WORKOUT SPLIT day 2 Flat bench press 4xamap 60% 175lbs 1. 8 2. 9 3. 8 4. 10 DB Lateral side raises 4xamp 20lbs 1. 10 2. “ 3. “ 4. “ Close grip 4x10-12 60% 1. 11 2. 10 3. 12 4. 10 Ez curl 3x8-12 65lbs 1. 9 2. 10 3. 10  #Hypertrophy  #gymislife  #bodybuilding  #powerlifting

90
2 hour ago

This is from my Monday night workout. Leg day to start the week. Here is the workout. . 4x5 backsquat 2x8 deadlift 3x10 hip thrusts 2x20 walking lunges Superset 3x15 leg extension 3x15 leg curl (do seated if you have the machine) 3x10 standing calf raise . This workout honestly kicks your ass. You have specific break times per set to make sure to get enough time between sets but it’s starts getting challenging when you are RPE 9 on sets. . I try to focus on form right now building strength especially doing anything back related due to me still recovering from a back injury. Form is key, respect it! . . . . .  #legday  #legs  #strength  #hypertrophy  #programming  #program  #cantwalk  #noexcuses  #mondaymotivation

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#}
2 hour ago

Forgive but never forget. Move forward, that’s the only way to go.

199
2 hour ago

Now that I’m getting more comfortable with ab rollouts, I decided to up the ante a bit and try for a pause at the bottom. Yeah. These are no joke. Definitely already a love hate relationship. Road to the standing roll out continues.  #fitness  #instafit  #fitnessmotivation  #lift  #lifting  #guyswholift #gym  #gymtime  #workout  #exercise #abs  #abworkout  #coretraining  #sixpackworkout  #abwheel  #functionaltraining  #hypertrophy  #bodybuilding  #strengthtraining  #getswole  #personaltrainer  #ownthemovement  #workouttips

170
2 hour ago

Only way to go is up. My idea of super setting.

428
2 hour ago

This speaks volume! as in  #hypertrophy # hyperplasia  #emsculpt #16% increase muscle #19%reduction fat #11%reduction diastasis recti

21
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#}
2 hour ago

Reposted from  @enricogorisoares - Reprodutibilidade (confiabilidade) é a habilidade de consistência dos resultados obtidos, quando repetido em tempos diferentes ou por observadores diferentes. Validade (acurácia) é a habilidade para mensurar o que realmente o instrumento se propõe a medir. Quando você selecionar os testes para mensurar a aptidão do seu cliente, selecione testes válidos e reprodutíveis para ter certeza que o resultado obtido não é devido ao erro da medida. ____ NÃO ESQUEÇA DE ATIVAR AS NOTIFICAÇÕES. Como fazer: Entre no perfil  @enricogorisoares e vá nos três pontos no canto superior direito e clique “Ativar notificações de publicação” e “Ativar notificações de story”. Mais conteúdo no site:forcaecondicionamento.com.br/ Curta e compartilhe! _____  #validade  #avaliação  #confiabilidade  #teste  #tests  #medidaseavaliação    #desempenho  #performance  #atleta  #forcaecondicionamento  #estatística  #strengthandconditioning  #forçamáxima  #strengthtraining  #resistancetraining  #musculação  #corpo  #workout  #personalrecord  #ciências  #science  #hypertrophy  #hypertrophy  #biomecânica  #biomechanics  #training  #condicionamento  #muscle  #fitness  #gains

161
2 hour ago

🎶"I'VE BEEN POPPIN SINCE MY DEMO"🎶 . Had to summon the #OG Shirt of strength by  @pr_breaker (Guaranteed PRs) for today's workout. This was my topset of 425 for a beltless 8 reps. Felt like a huge #W for me today and I'm happy with how everything felt! . Probably could have set myself a lil better on that 8th rep but I def think I could've gotten 2 more possibly? That could be overshooting but man it felt good. So..  #shrug 🤷‍♂️ . Anyways..this is a great indication of progress! Can't wait to see what the strength block has in store..whenever that is 😂. I was pumped putting this down  @wessilver88 looked confused lol .  #ChadBot 🤖  #InChadWeTrust

284
2 hour ago

🍓 Fruity protein shake by  @nikgfitness 🍓 Tag a friend who should give these a try 🤤 If you are tired of drinking regular protein shakes, here is the perfect alternative! Stay fit ♥️💪🏼 ___________________________________________  #leanbulk  #leangains  #caloriesurplus  #caloriedeficit  #musclegain  #fatloss  #buildmuscle  #getstrong  #getripped  #fatlossjourney  #flexibledieting  #nutritiontips  #fatlosstips  #highprotein  #dietplan  #gymmotivation  #hypertrophy  #getswole  #nikgfitness  #proteinshake  #proteinrecipe

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#}
12 hour ago

موجتبي نينجاي  #باشگاه✌🏽💪🏽 آفرين به اين  #ورزشكار كه يه جلسه غيبت نكرد و  #رژيم_غذايي هم خيلي خوب رعايت كرد 👏🏾 هر روز پيشرفت كرد و منو خوشحال كرد😌 با تمرينات  #فانكشنال_ترينينگ و  #كراسفيت ميشه هم  #عضله ساخت هم  #چربي هاي انباشته رو از بين بُرد ✌🏽 . . . .  #functionaltraining  #fatburningworkout  #hypertrophy  #muscle  #crossfit  #fitnessmotivation  #absexercise#abs  #before  #after  #pouriyasoleimanii

12221
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#}
4 day ago

The Dumbbell Romanian Deadlift (RDL) is my go-to exercice for full posterior chain development⛓ ⁣ 🔻⁣ Strengthening your glutes is crucial in any aspect of training as they are the largest and strongest muscle group in your body. ⁣ 🔻⁣ When it comes down to RDL’s, your chest must be up and shoulders retracted. Make sure to have a slight 15-20 degree knee flexion. Excessive flexion at the knee will cause you to not feel it in your hamstrings effectively. Most importantly, your spine (lower back) is in a neutral position. Give those a try for full body work💯⁣ Train heavy, train smart🧠 🔻⁣ ➖➖➖➖➖➖➖➖➖➖➖➖➖⁣ ▪️Training & Programs Available▪️⁣ 🔺Book your consultation 🔺⁣ ➖➖➖➖➖➖➖➖➖➖➖➖➖⁣ .⁣ .⁣ .⁣ .⁣ .⁣  #workouttips  #workoutvideo  #montrealfitness  #mtlfitness  #canadianbodybuilding  #musclecanada  #muscleinsidercanada  #hypertrophy  #canadianphysiquealliance  #deadlift  #arnoldsportsfestival  #rxmuscle  #oldschoolbodybuilding  #bodybuildingnation  #bodybuildingnation  #glutesfordays  #powerbuilding  #glutes  #animalpak  #universalnutrition  #trainsmart  #bodybuildingmotivation  #gluteworkout  #tnation  #trainhard  #westisland  #offseason  #arnoldclassic  #massmonster  #growseason

47017
7 day ago

Using heavy weight when executing cable flys is not necessary. Instead, focus on keeping your shoulder blades retracted to avoid any internal rotation at the shoulder and hold the contracted position a second or two for 12-15 reps. This will solely give your chest uninterrupted time under tension and a huge pump 💪🏽💥⁣ ⁣ ➖➖➖➖➖➖➖➖➖➖➖➖➖⁣ ▪️Training & Programs Available▪️⁣ 🔺Book your consultation 🔺⁣ ➖➖➖➖➖➖➖➖➖➖➖➖➖⁣ .⁣ .⁣ .⁣ .⁣ .⁣  #workouttips  #workoutvideo  #montrealfitness  #mtlfitness  #canadianbodybuilding  #musclecanada  #muscleinsidercanada  #hypertrophy  #canadianphysiquealliance  #chestday  #arnoldsportsfestival  #rxmuscle  #oldschoolbodybuilding  #bodybuildingnation  #bodybuildingtraining  #montreality  #veinspoppin  #montreal  #animalpak  #universalnutrition  #trainsmart  #bodybuildingmotivation  #monstergym  #tnation  #trainhard  #westisland  #chestpump  #massmonster  #offseason  #growseason

1.6K34
9 day ago

Leg Work! 💥 Check ☑️ A quick overview of my hypertrophy leg workout using the new machines  @goflexgym Building the foundations from the ground up!  #letswork 💯 . . . . . .  #legday  #legworkout  #hypertrophy  #mauritius  #ilemaurice  #athlete  #squat  #legpress  #fitnessphysique  #fitnessmodel  #shredded  #workoutmotivation  #workoutoftheday  #workoutvideo  #fitnessbody  #fitnessaddict  #gains  #aesthetics  #fitnessmotivation  #bodybuilding  #weightlifting  #strenghttraining  #functionaltraining  #igfitness  #gymjunkie  #shredded  #fitfluential  #trainhard  #beastmode

28716
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#}
6 month ago

Aye Monday; i’m here 💪🏿 • • • • • ||  #fitness #fit  #fitnessmotivation  #muscle  #fitfam  #hypertrophy  #fitgirls  #fitguys  #workoutmotivation  #fitspo  #muscle  #physique  #fitspiration  #gymmotivation  #athlete ||  #Fitnessactivist ¥ ~

1862
7 month ago

Doing this this morning felt so good 🙌🏿 I’ve been doing a lot of calisthenics on the pull-up bar, but i haven’t been doing this at all really for the past few months. I’m not weak, but i deff need to get a lot stronger 💪🏿 Don’t be fooled, i ate grass a few times bc of my arms being so tired 😂 Nothing feels better than controlling your own bodyweight and OWNING your body! • • • ||  #fitness #fit  #fitnessmotivation  #muscle  #fitfam  #hypertrophy  #fitgirls  #fitguys  #workoutmotivation  #fitspo  #muscle  #physique  #fitspiration  #gymmotivation  #athlete ||  #Fitnessactivist ¥ ~

1106
7 month ago

Post beach darty lol |  #lifeofmyke • • • • • ||  #fitness #fit  #fitnessmotivation  #muscle  #fitfam  #hypertrophy  #fitgirls  #fitguys  #workoutmotivation  #fitspo  #muscle  #physique  #fitspiration  #gymmotivation  #athlete ||  #Fitnessactivist ¥ ~

1092
8 month ago

🧠 You can look for external sources of motivation and that can catalyze a CHANGE, but it won’t sustain one. It HAS TO BE from an INTERNAL DESIRE. 🗣 • • • • • ||  #fitness #fit  #fitnessmotivation  #muscle  #fitfam  #hypertrophy  #fitgirls  #fitguys  #workoutmotivation  #fitspo  #muscle  #physique  #fitspiration  #gymmotivation  #athlete ||  #Fitnessactivist ¥ ~

1677
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#}
8 month ago

Today is another chance. Make yourself proud! • • • • • ||  #fitness #fit  #fitnessmotivation  #muscle  #fitfam  #hypertrophy  #fitgirls  #fitguys  #workoutmotivation  #fitspo  #muscle  #physique  #fitspiration  #gymmotivation  #athlete ||  #Fitnessactivist ¥ ~

1790
8 month ago

Stamina, speed, strength, skill and spirit. But the greatest of these is spirit. Whatever your passion may be, whether it be fitness related or not, never let your spirit die. Your spirit keeps your motivation alive, and consistent motivation creates habits. These habits produce growth towards your destination. 🤙🏿💥 Strive to be better than yesterday’s you, everyday! 🏃🏿‍♂️ • • • • • ||  #fitness #fit  #fitnessmotivation  #muscle  #fitfam  #hypertrophy  #fitgirls  #fitguys  #workoutmotivation  #fitspo  #muscle  #physique  #fitspiration  #gymmotivation  #athlete ||  #Fitnessactivist ¥ ~

1298
10 month ago

It’s not what we do every once in a while that shapes our lives. It’s what we do consistently! Keep doing whatever your doing. Just don’t stop! |  #lifeofmyke • • • • • ||  #fitness #fit  #fitnessmotivation  #muscle  #fitfam  #hypertrophy  #fitgirls  #fitguys  #workoutmotivation  #fitspo  #muscle  #physique  #fitspiration  #gymmotivation  #athlete ||  #Fitnessactivist ¥ ~

1512
10 month ago

Made ya look 😂 • • • • • ||  #fitness #fit  #fitnessmotivation  #muscle  #fitfam  #hypertrophy  #fitgirls  #fitguys  #workoutmotivation  #fitspo  #muscle  #physique  #fitspiration  #gymmotivation  #athlete ||  #Fitnessactivist ¥ ~

1402
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#}
11 month ago

gotta keep a balance |  #lifeofmyke • • • • • ||  #fitness #fit  #fitnessmotivation  #muscle  #fitfam  #hypertrophy  #fitgirls  #fitguys  #workoutmotivation  #fitspo  #muscle  #physique  #fitspiration  #gymmotivation  #athlete ||  #Fitnessactivist ¥ ~

1554
11 month ago

I gotta get on these more 🙌🏿 • • • • • ||  #fitness #fit  #fitnessmotivation  #muscle  #fitfam  #hypertrophy  #fitgirls  #fitguys  #workoutmotivation  #fitspo  #muscle  #physique  #fitspiration  #gymmotivation  #athlete ||  #Fitnessactivist ¥ ~

754
11 month ago

I try to not miss leg day as much as possible...🤷🏿‍♂️😂🐰 |  #lifeofmyke • • • • • ||  #fitness #fit  #fitnessmotivation  #muscle  #fitfam  #hypertrophy  #fitgirls  #fitguys  #workoutmotivation  #fitspo  #muscle  #physique  #fitspiration  #gymmotivation  #athlete ||  #Fitnessactivist ¥ ~

1076
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#}
1 year ago

217 on the track mann... • • • • • ||  #fitness #fit  #fitnessmotivation  #muscle  #fitfam  #hypertrophy  #fitgirls  #fitguys  #workoutmotivation  #fitspo  #muscle  #physique  #fitspiration  #gymmotivation  #athlete ||  #Fitnessactivist ¥ ~

1221
1 year ago

540 jackknife kick 🤘🏿 • • • • • ||  #fitness #fit  #fitnessmotivation  #muscle  #fitfam  #hypertrophy  #fitgirls  #fitguys  #workoutmotivation  #fitspo  #muscle  #physique  #fitspiration  #gymmotivation  #athlete ||  #Fitnessactivist ¥ ~

23620