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HOW TO MAKE A WORKOUT ROUTINE โ€ผ๏ธ
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Lately I have been getting SO many questions about my workout โ€œprogramโ€ and routine. I donโ€™t have a program or routine I follow and I come up with all of my workouts on my own, so letโ€™s talk about how I come up with them! ๐Ÿ‹๐Ÿฝโ€โ™€๏ธโคต๏ธ
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FIND YOUR SPLIT- aka what body parts you train together and how many times you train them a week. For example I currently train back and shoulders together, chest and arms together, and then legs by themselves and I train each muscle group 2x a week.
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WHAT EXERCISES TO DO- The internet is your friend here! For example if you have no idea what exercises train your shoulders then go on YouTube and search for some! ๐Ÿ‘ฉ๐Ÿฝโ€๐Ÿ’ป Make sure you are focusing on compound and accessory movements here! ๐Ÿ’ช๐Ÿผ
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REPS, SETS, AND WEIGHT- The amount of reps and sets you do is going to depend on your goals! If you are in the gym to improve your strength then the amount of reps and sets you are going to do will be completely different than someone who is training to gain muscle. However, when picking a weight make sure itโ€™s a challenge! If you can easily crank out 10 reps then you need to up the weight! Your last 2 reps should be a struggle to put up!! ๐Ÿ‹๐Ÿฝโ€โ™€๏ธ.

HOW TO MAKE A WORKOUT ROUTINE โ€ผ๏ธ . Lately I have been getting SO many questions about my workout โ€œprogramโ€ and routine. I donโ€™t have a program or routine I follow and I come up with all of my workouts on my own, so letโ€™s talk about how I come up with them! ๐Ÿ‹๐Ÿฝโ€โ™€๏ธโคต๏ธ . FIND YOUR SPLIT- aka what body parts you train together and how many times you train them a week. For example I currently train back and shoulders together, chest and arms together, and then legs by themselves and I train each muscle group 2x a week. . WHAT EXERCISES TO DO- The internet is your friend here! For example if you have no idea what exercises train your shoulders then go on YouTube and search for some! ๐Ÿ‘ฉ๐Ÿฝโ€๐Ÿ’ป Make sure you are focusing on compound and accessory movements here! ๐Ÿ’ช๐Ÿผ . REPS, SETS, AND WEIGHT- The amount of reps and sets you do is going to depend on your goals! If you are in the gym to improve your strength then the amount of reps and sets you are going to do will be completely different than someone who is training to gain muscle. However, when picking a weight make sure itโ€™s a challenge! If you can easily crank out 10 reps then you need to up the weight! Your last 2 reps should be a struggle to put up!! ๐Ÿ‹๐Ÿฝโ€โ™€๏ธ ...

2 Minute Tuna Salad. A high protein, fast snack that can help you out when dieting ๐Ÿ˜Ž๐Ÿ˜Ž @themealprepmanual
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This one is self explanatory. Just mix it all together. Drain the tuna first. I use the one that is canned in water. The one that is canned in oil will taste better but also be higher in calories. This takes 2 minutes to put together and you get a solid dose of high quality protein.  The mustard, Greek yogurt, and relish are all low calorie so there isnโ€™t a huge need to measure. Any discrepancies in measuring wonโ€™t make a huge difference in caloric load and it will take you extra time to prepare that can be avoided. Just eyeball it and spoon it in by taste. You could top this on a rice cake for an additional 60 calories or so if youโ€™re not into eating it plain. .
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If you are trying to gain weight and want this to be a bit higher in calories you could swap the Greek yogurt for mayonnaise. It will taste better because of the extra fat so thatโ€™s obviously a plus. Eating this with a side of wheat thins or a similar cracker will provide more calories and a carb source. A teaspoon or so of sriracha or diced jalapeรฑos can add some extra flavor. .
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www.mealprepmanual.com
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#mealprep #mealprepsunday #mealprepideas #mealplan #mealprepdaily #mealprepmonday #mealprepping #mealpreps #mealprepmadeeasy #mealplan #mealdiary #mealinspo #fitspo #fitness #crossfit #healthyfood #healthyeating #healthyrecipes #mealpreprecipes #mealpreplife #nutrition #exercise #mealprepmanual #fitlife #fitnessmotivation.

2 Minute Tuna Salad. A high protein, fast snack that can help you out when dieting ๐Ÿ˜Ž๐Ÿ˜Ž @themealprepmanual . . This one is self explanatory. Just mix it all together. Drain the tuna first. I use the one that is canned in water. The one that is canned in oil will taste better but also be higher in calories. This takes 2 minutes to put together and you get a solid dose of high quality protein. The mustard, Greek yogurt, and relish are all low calorie so there isnโ€™t a huge need to measure. Any discrepancies in measuring wonโ€™t make a huge difference in caloric load and it will take you extra time to prepare that can be avoided. Just eyeball it and spoon it in by taste. You could top this on a rice cake for an additional 60 calories or so if youโ€™re not into eating it plain. . . If you are trying to gain weight and want this to be a bit higher in calories you could swap the Greek yogurt for mayonnaise. It will taste better because of the extra fat so thatโ€™s obviously a plus. Eating this with a side of wheat thins or a similar cracker will provide more calories and a carb source. A teaspoon or so of sriracha or diced jalapeรฑos can add some extra flavor. . . www.mealprepmanual.com . . #mealprep #mealprepsunday #mealprepideas #mealplan #mealprepdaily #mealprepmonday #mealprepping #mealpreps #mealprepmadeeasy #mealplan #mealdiary #mealinspo #fitspo #fitness #crossfit #healthyfood #healthyeating #healthyrecipes #mealpreprecipes #mealpreplife #nutrition #exercise #mealprepmanual #fitlife #fitnessmotivation ...

Disons que l'annรฉe passรฉe je m'รฉtais laissรฉ aller un peu ๐Ÿ˜… MERCI @tua_te_toa de m'avoir pris sous ton aile ๐Ÿ’ช
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โ €โ €โ €โ €โ €โ €โ €โ €โ € #fitness #fit #quebec #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #gym #train #training #bodybuilder  #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise #bodybuildingmotivation #transformation #bulking.

Disons que l'annรฉe passรฉe je m'รฉtais laissรฉ aller un peu ๐Ÿ˜… MERCI @tua_te_toa de m'avoir pris sous ton aile ๐Ÿ’ช โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € #fitness #fit #quebec #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #gym #train #training #bodybuilder #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise #bodybuildingmotivation #transformation #bulking ...

on mondays-sundays we wear black.

on mondays-sundays we wear black ...

๐Ÿ”ฅFOODS TO EAT WHEN YOU ARE SICK ๐Ÿ”ฅโ €
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We all have those days where we feel a little sick, maybe we have a little fever or just some stomach pain. ๐Ÿ˜ซโ €
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But when you have a bad cold or a serious fever it can be hard to eat, or keep the food in. ๐Ÿคขโ €
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What you eat is very important during this time, you of course want to get better as soon as possible! ๐Ÿ˜ƒโ €
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And you don't want to upset your stomach (even more)! So these foods are perfect for that. ๐Ÿ‘Œ๐Ÿฝโ €
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Keep in mind that you also need to drink a lot of water, especially when you have a fever! ๐Ÿค’โ €
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Picture by @FitnessFT_โ €
#weightloss #fatloss #health #healthylifestyle #workout #fitness #dietplan #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #caloriecounting #fatlosscoach #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #losefat #montrealfitness #fitnessmotivation #caloriedeficit #caloriesincaloriesout #dietstartstomorrow #weightwatchers #shred #iifym #iifymgirls #sick.

๐Ÿ”ฅFOODS TO EAT WHEN YOU ARE SICK ๐Ÿ”ฅโ € -โ € We all have those days where we feel a little sick, maybe we have a little fever or just some stomach pain. ๐Ÿ˜ซโ € -โ € But when you have a bad cold or a serious fever it can be hard to eat, or keep the food in. ๐Ÿคขโ € -โ € What you eat is very important during this time, you of course want to get better as soon as possible! ๐Ÿ˜ƒโ € -โ € And you don't want to upset your stomach (even more)! So these foods are perfect for that. ๐Ÿ‘Œ๐Ÿฝโ € -โ € Keep in mind that you also need to drink a lot of water, especially when you have a fever! ๐Ÿค’โ € -โ € Picture by @FitnessFT_ โ € #weightloss #fatloss #health #healthylifestyle #workout #fitness #dietplan #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #caloriecounting #fatlosscoach #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #losefat #montrealfitness #fitnessmotivation #caloriedeficit #caloriesincaloriesout #dietstartstomorrow #weightwatchers #shred #iifym #iifymgirls #sick ...

Weโ€™re together, and itโ€™s not in gym clothes. ๐Ÿคฏ๐Ÿ•บ๐Ÿผโœจ๐Ÿ˜Ž Tbh, Iโ€™ve been having a good time these past few weeks; eating out more and hanging with my palsss. Not mad. But I havenโ€™t been in the gym like I need to be for my competition. Sooo, itโ€™s time to get it together and get back after it. Lots of more fitness and prep shtuff coming yโ€™alls way.๐Ÿด๐Ÿ’• Also dropping my new online fitness guide Wednesday!! And itโ€™s pretty freaking great. Just sayinnnn. So if youโ€™re tryna get that summer bod right with me, lmk!! ๐Ÿ˜˜โ˜€๏ธ๐Ÿ‘™.

Weโ€™re together, and itโ€™s not in gym clothes. ๐Ÿคฏ๐Ÿ•บ๐Ÿผโœจ๐Ÿ˜Ž Tbh, Iโ€™ve been having a good time these past few weeks; eating out more and hanging with my palsss. Not mad. But I havenโ€™t been in the gym like I need to be for my competition. Sooo, itโ€™s time to get it together and get back after it. Lots of more fitness and prep shtuff coming yโ€™alls way.๐Ÿด๐Ÿ’• Also dropping my new online fitness guide Wednesday!! And itโ€™s pretty freaking great. Just sayinnnn. So if youโ€™re tryna get that summer bod right with me, lmk!! ๐Ÿ˜˜โ˜€๏ธ๐Ÿ‘™ ...

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The more I try and hide my feelings for you the more I fall for you! We try and hide our feelings but we forget that our eyes speak louder than words! ๐Ÿคซ๐Ÿ˜ณ๐Ÿ™ˆ
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#gymlife #brunette #sportsbra #curves #fitness #fitchick #fitfam #weightloss #fitnessjourney #gym #girlswholift #girlswhoworkout #fitspiration #gymsharkwomen #healthy #exercise #workout #squats #anxiety #mentalhealth #instadailyphoto #determination #dedication #gymaddict #exercise #transformation #beautiful #prettygirls #strongwomen #strongisthenewskinny.

The more I try and hide my feelings for you the more I fall for you! We try and hide our feelings but we forget that our eyes speak louder than words! ๐Ÿคซ๐Ÿ˜ณ๐Ÿ™ˆ . . . . . . . . #gymlife #brunette #sportsbra #curves #fitness #fitchick #fitfam #weightloss #fitnessjourney #gym #girlswholift #girlswhoworkout #fitspiration #gymsharkwomen #healthy #exercise #workout #squats #anxiety #mentalhealth #instadailyphoto #determination #dedication #gymaddict #exercise #transformation #beautiful #prettygirls #strongwomen #strongisthenewskinny ...

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The best pre workout on the market with a special TEAM WILD discount - just use the code Wild10 and save a further 10% ๐Ÿ‘๐Ÿป๐Ÿ‘Œ๐Ÿป .... https://www.only-approved.com/granite-supplements-pre-mium-pre-workout-with-pump-complex.html .... ยฃ50 off each package at www.team-wild.com/shop and use code FIFTYOFF ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ‘Œ๐Ÿป๐Ÿ‘๐Ÿป .... Discounted price below! .... Transform your physique with TEAM WILD! ๐Ÿ™Œ๐Ÿฝ๐Ÿ’–๐Ÿ’“๐Ÿ’–๐Ÿ’ช๐Ÿฝ๐Ÿ––๐Ÿฝ .... โš ๏ธ8 WEEKS ONLINE COACHING JUST ยฃ149.99๐Ÿ’ฅ .... โš ๏ธ12 WEEKS ONLINE COACHING JUST ยฃ199.99๐Ÿ’ฅ .... โš ๏ธ16 WEEKS ONLINE COACHING JUST ยฃ249.99๐Ÿ’ฅ .... ๐Ÿ‘We look forward to getting you in the best shape of your life! ๐Ÿ’•๐Ÿ’–๐Ÿ’• .... #onlyapproved #teamwild #ifbb #pca #npc #ukbff #motivation #workout #fitness #bodybuilding #bodybuilder #physique #dreambig #gym #dedication #healthy #exercise #diet #nopainnogain #nodaysoff #eatclean #bodyfitness #mrolympia #hardwork #pumpingiron #arnold #sport #lifestyle Yo Lazarov @onlyapproved @onlyapproved.jesper @ronnie_niemi ...

@amyfrances dancing our Source routine beautifully!.

@amyfrances dancing our Source routine beautifully! ...

simple tea tonight after the gym ๐Ÿค— chicken, sweet potato & broccoli ๐Ÿฅฆ straight back on plan after the weekend and looking forward to the week ahead ๐Ÿ’ช๐Ÿผ.

simple tea tonight after the gym ๐Ÿค— chicken, sweet potato & broccoli ๐Ÿฅฆ straight back on plan after the weekend and looking forward to the week ahead ๐Ÿ’ช๐Ÿผ ...