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my sister has the best sister! πŸ’πŸΌβ€β™€οΈ
β€’
hope everyone of you had an amazing start into the week!πŸ’ͺ🏽
β€’
πŸ“·  @nicky.jay 😍😍
#sisters #sister #bierisisters #girls #fit #fitness #fitnessmotivation #gym #motivation #strength #legs #smile #blonde
138 3,765 4 hours ago
My sister has the best sister! πŸ’πŸΌ‍♀️

hope everyone of you had an amazing start into the week!πŸ’ͺ🏽

πŸ“· @nicky.jay 😍😍
#sisters #sister #bierisisters #girls #fit #fitness #fitnessmotivation #gym #motivation #strength #legs #smile #blonde
If Monday had a face...😬🀣Just kidding, I love Monday’s😊I love fresh starts!! ✨You don’t have to be better than anybody else, just be better than you were yesterdayπŸ’›βœ¨#mondaymotivation#fitness#motivation#nevermissamonday#quads#paincave#strength#strongereveryday#behealthy#behappy#beabetteryou#happymonday#norcalsc
20 392 1 hour ago
If monday had a face...😬🀣just kidding, i love monday’s😊i love fresh starts!! ✨you don’t have to be better than anybody else, just be better than you were yesterdayπŸ’›βœ¨#mondaymotivation#fitness#motivation#nevermissamonday#quads#paincave#strength#strongereveryday#behealthy#behappy#beabetteryou#happymonday#norcalsc
This. Will. Be. An. Amazing. Week.πŸ‘πŸ» My Monday Motivation: knowing my business and fitness challenges will be difficult, but knowing I can achieve them with a strong mentalityβ˜€οΈ Carry your strength and determination with you. I encourage everyone to share some of their own Monday Motivation down in the comments!⬇️ Let’s knock this week out y’all πŸ’ͺ🏻 πŸ“Έ: @malclarephotos
67 755 4 hours ago
This. will. be. an. amazing. week.πŸ‘πŸ» my monday motivation: knowing my business and fitness challenges will be difficult, but knowing i can achieve them with a strong mentalityβ˜€οΈ carry your strength and determination with you. i encourage everyone to share some of their own monday motivation down in the comments!⬇️ let’s knock this week out y’all πŸ’ͺ🏻 πŸ“Έ: @malclarephotos
🌁🌁
13 930 2 hours ago
🌁🌁
When I first started at Lone Tree, it was hard for me to push these trash cans full of wet grain, now I can do it with minimal struggle! Sometimes I get discouraged, I’m barely over 5 feet tall so when people meet me for the first time they are sometimes surprised that I’m β€œable” to be a brewer. Can I lift a full keg and stack it on top of another one? No. But that doesn’t stop me from being able to make high quality beer. Every day I work toward being a better brewer, one grain out at a time. πŸ“Έ @brewtographyproject
37 1,056 2 hours ago
When i first started at lone tree, it was hard for me to push these trash cans full of wet grain, now i can do it with minimal struggle! sometimes i get discouraged, i’m barely over 5 feet tall so when people meet me for the first time they are sometimes surprised that i’m “able” to be a brewer. can i lift a full keg and stack it on top of another one? no. but that doesn’t stop me from being able to make high quality beer. every day i work toward being a better brewer, one grain out at a time. πŸ“Έ @brewtographyproject
giving my feed that October love it deserves. I’ll strike any pose for a pumpkin wall πŸŽƒ
149 24,612 2 hours ago
Giving my feed that october love it deserves. i’ll strike any pose for a pumpkin wall πŸŽƒ
If you feel like you have the world on your shoulders, do a handstand and have the world on your feet πŸ‘£πŸ€ΈπŸ»β€β™€οΈπŸŒŽβ™₯️
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Happy MONDAY 😍 and peep our new stingray plant in the corner 🌱🌱 Wearing all @aloyoga πŸ’ƒπŸ»
8 720 2 hours ago
If you feel like you have the world on your shoulders, do a handstand and have the world on your feet πŸ‘£πŸ€ΈπŸ»‍β™€οΈπŸŒŽ♥️
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happy monday 😍 and peep our new stingray plant in the corner 🌱🌱 wearing all @aloyoga πŸ’ƒπŸ»
My last deadlifts in competition, lifting 420kgs against @benni_magnusson. I found out a few months later my kidneys had failed. Sometimes life changes direction and throws some shit at you. The only thing you can do is be positive and keep moving forward.
8 628 2 hours ago
My last deadlifts in competition, lifting 420kgs against @benni_magnusson. i found out a few months later my kidneys had failed. sometimes life changes direction and throws some s**t at you. the only thing you can do is be positive and keep moving forward.
Tag them below!πŸ™ŒπŸ™
Good one via @luxuryallday_
25 1,091 4 hours ago
Tag them below!πŸ™ŒπŸ™
good one via @luxuryallday_

@rm__performance

rm__performance
DYNAMIC STRETCHING VS STATIC STRETCHING
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DYNAMIC: is a form of active movement that isn’t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your workout or sporting activity.

Carry our 5-10 reps for each movement, either in place or a given distance. Where possible progressively increase ROM on each repetition. Increase the speed of motion in sets, but always maintain control of the motion. Actively control muscle actions as you move through ROM. Do not sacrifice form for additional ROM.
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STATIC: is the opposite. It’s where you hold a stretch for an extended period of time. A good warm-up should really focus on using dynamic stretches, not static. Get into a position that facilitates relaxation. Move to the point in the ROM where you experience a sensation of mild discomfort. If performing partner assisted PNF stretching, communicate with your partner. Hold stretch for 15-30 seconds. Repeat unilateral stretches on both sides. Decrease stretching intensity of pain is present. Stabilizing muscles should be active to protect other joints and prevent unwanted movements. .
EXAMPLES OF EXERCISES:
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DYNAMIC: Inchworm, Lunge walk, walking knee raises, high knees, straight leg march and Spider-Man crawl
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STATIC: Lunge, semi-leg straddle, supine knee flex, quadriceps stretch, sitting toe touch, straddle, butterfly, wall stretch and step stretch.
2 17 15 minutes ago
Dynamic stretching vs static stretching
.
.
dynamic: is a form of active movement that isn’t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your workout or sporting activity.

carry our 5-10 reps for each movement, either in place or a given distance. where possible progressively increase rom on each repetition. increase the speed of motion in sets, but always maintain control of the motion. actively control muscle actions as you move through rom. do not sacrifice form for additional rom.
.
static: is the opposite. it’s where you hold a stretch for an extended period of time. a good warm-up should really focus on using dynamic stretches, not static. get into a position that facilitates relaxation. move to the point in the rom where you experience a sensation of mild discomfort. if performing partner assisted pnf stretching, communicate with your partner. hold stretch for 15-30 seconds. repeat unilateral stretches on both sides. decrease stretching intensity of pain is present. stabilizing muscles should be active to protect other joints and prevent unwanted movements. .
examples of exercises:
.
dynamic: inchworm, lunge walk, walking knee raises, high knees, straight leg march and spider-man crawl
.
static: lunge, semi-leg straddle, supine knee flex, quadriceps stretch, sitting toe touch, straddle, butterfly, wall stretch and step stretch.

@the_fitness_daddy

the_fitness_daddy
I will damn well smash 100% through each and every legs session for the remainder of my life! Nothing but πŸ’―% every single time in the pursuit of calf muscles! I WILL DO THIS! πŸ‘Š #donkeycalfraise #gym #health #fitness #bodybuilding #bodysculpting #muscles #newcastle #unitedkingdom #power #strength #passion #determination #beastmode #destroyermode #shred #gettingjacked #gymshark #animal #ferocious #passionate #fit #fitfam #fitnessmotivation #fitnessdad #gymmotivation #world #challenge #yourself #instagood ....I know what I'm capable of! Everyday is tough but I wouldn't want it any other way! Success after the pain and commitment feels so much sweeter!!! πŸ‘Œ
0 0 in 2 minutes
I will d**n well smash 100% through each and every legs session for the remainder of my life! nothing but πŸ’―% every single time in the pursuit of calf muscles! i will do this! πŸ‘Š #donkeycalfraise #gym #health #fitness #bodybuilding #bodysculpting #muscles #newcastle #unitedkingdom #power #strength #passion #determination #beastmode #destroyermode #shred #gettingjacked #gymshark #animal #ferocious #passionate #fit #fitfam #fitnessmotivation #fitnessdad #gymmotivation #world #challenge #yourself #instagood ....i know what i'm capable of! everyday is tough but i wouldn't want it any other way! success after the pain and commitment feels so much sweeter!!! πŸ‘Œ

@pitbull.athletics

pitbull.athletics
#mondaymotivation from The Rock! πŸ‘ŠπŸ’ͺ
1 0 in a minute
#mondaymotivation from the rock! πŸ‘ŠπŸ’ͺ

@mariusz_pilinski_powerlifting_

mariusz_pilinski_powerlifting_
Last Friday bench finish  187.5 
Today 190 kg . Not to  bad for 2 days rest . 
#powerlifting #benchpress 
@beetlejuiced666 
@xploapenutrition
Xplosiveape
@uchitxape
For 10% discount use my code MARIUSZ10

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#xplosiveape
#beast #gymapparel #igfitness #fitness #mma #bodybuilding #shredded #instafitness #strongman #workout #beastmode #crossfit #igfit #beard #strength #fitfam #tattoo #fitnessmodel #aesthetics #fitspiration #gains #motivation
0 0 in a minute
Last friday bench finish 187.5
today 190 kg . not to bad for 2 days rest .
#powerlifting #benchpress
@beetlejuiced666
@xploapenutrition
xplosiveape
@uchitxape
for 10% discount use my code mariusz10

xplosiveape
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
worldwide delivery
🚚 next day uk delivery
πŸ‘‰πŸ‘ˆ 28 days refund
πŸ‘• sizes - small - 5xl
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
info@xplosiveape.com
#xplosiveape #beast #gymapparel #igfitness #fitness #mma #bodybuilding #shredded #instafitness #strongman #workout #beastmode #crossfit #igfit #beard #strength #fitfam #tattoo #fitnessmodel #aesthetics #fitspiration #gains #motivation

@fitnessss_world

fitnessss_world
MONDAY MOTIVATION πŸ™Œ: Never ever give up!!
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”-
πŸ“·- @thenotoriousmma β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”-
Follow @fitnessss_world πŸ“²πŸ’―
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”-
#gym #fitness #motivation #bodybuilding #workouttips #gymmotivation #fitnesstips #abs #sickpack #instasports #inspiration #dedication #hardwork #muscle #lifestyle #fit #shredded #ripped #zyzz #healthylifestyle #nutrition #mindset #mindpower #power #mentalstrength #strength #bulking #fitnessgoals #fitnessmodel #physique
0 1 in a minute
Monday motivation πŸ™Œ: never ever give up!!
————————————————-
πŸ“·- @thenotoriousmma ————————————————-
follow @fitnessss_world πŸ“²πŸ’―
————————————————-
#gym #fitness #motivation #bodybuilding #workouttips #gymmotivation #fitnesstips #abs #sickpack #instasports #inspiration #dedication #hardwork #muscle #lifestyle #fit #shredded #ripped #zyzz #healthylifestyle #nutrition #mindset #mindpower #power #mentalstrength #strength #bulking #fitnessgoals #fitnessmodel #physique

@didona_fitness

didona_fitness
| F I T N E S S | I S | M Y | L I F E |..
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β€”-> I’ve made lifting a priority of mine. To be honest, it was very hard at first to put on size, but looking back, I’m happy I never gave up and I continue to be patient. I was ALWAYS the tiny sausage of the group. I was 108lbs soaking wet with a jacket on πŸ˜‚. I always had to prove my strength. Now I can say I’m happy I’d how far I’ve come and how much I’ve changed. Now I’m just waiting on the glow up on my face to come πŸ˜‚. 7 years later, and I’m finally happy with where I’m at..
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πŸŽ™ β€œMake your life a masterpiece; imagine no limitations on what you can  be, have or do.” -Brian Tracy
1 2 in a minute
| f i t n e s s | i s | m y | l i f e |..
-•-
-•-
-•-
-•-
—-> i’ve made lifting a priority of mine. to be honest, it was very hard at first to put on size, but looking back, i’m happy i never gave up and i continue to be patient. i was always the tiny sausage of the group. i was 108lbs soaking wet with a jacket on πŸ˜‚. i always had to prove my strength. now i can say i’m happy i’d how far i’ve come and how much i’ve changed. now i’m just waiting on the glow up on my face to come πŸ˜‚. 7 years later, and i’m finally happy with where i’m at..
.
πŸŽ™ “make your life a masterpiece; imagine no limitations on what you can be, have or do.” -brian tracy

@barbell_baggins

barbell_baggins
When I said my mornings always start the same I meant it, one thing that has changed however.. now I have to chase a dog in the morning when she decides it’s adventure time.
1 0 in a minute
When i said my mornings always start the same i meant it, one thing that has changed however.. now i have to chase a dog in the morning when she decides it’s adventure time.

@cowgirlupapparel

cowgirlupapparel
Fate whispers to the warrior
1 3 3 minutes ago
Fate whispers to the warrior
"you cannot withstand the storm"
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the warrior whispers back
"i am the storm"
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πŸ’‍♀️-@payceemae1999 πŸ‘–-@sandy_bottoms61

@projectidefineme

projectidefineme
I'm Nick and I have the best family anyone could ask for, but I knew something was wrong and I was afraid to ask for help. Everyone else seemed to know that something was going on with me, but no one knew enough about mental illness to help me, including myself. 
I was scared and making bad choice after bad choice. I was giving myself a bad look, and it wasn't reflective of who I knew I was inside. I felt I was a burden and couldn't get my act together, so I attempted to end my life by suicide. 
With the help of my sister, who I thank God for every day, I finally got help, a diagnosis of Schizoaffective Disorder, AND I now have a great life. I see a therapist and a doctor. I also work with NAMI Bucks County's Ending The Silence team to speak to students about what they should do to get help if they need it so that they don't have to go through what I went through. I didn't know what mental illness was when I was younger, so this program is special to me. I wish someone would have come and talked to me in school to make sense of what I was feeling. Now I even speak publicly about mental illness and facilitate our Connection Recovery Support Group for people like me. 
The moral of the story is: stigma stole time from me, and I don't want that to happen to anyone else. Why? Because #YouMatter! People diagnosed with mental illnesses are capable of living good and fulfilling lives, and getting help is responsible.
-Nick (Schizoaffective Disorder)
5 54 36 minutes ago
I'm nick and i have the best family anyone could ask for, but i knew something was wrong and i was afraid to ask for help. everyone else seemed to know that something was going on with me, but no one knew enough about mental illness to help me, including myself.
i was scared and making bad choice after bad choice. i was giving myself a bad look, and it wasn't reflective of who i knew i was inside. i felt i was a burden and couldn't get my act together, so i attempted to end my life by suicide.
with the help of my sister, who i thank god for every day, i finally got help, a diagnosis of schizoaffective disorder, and i now have a great life. i see a therapist and a doctor. i also work with nami bucks county's ending the silence team to speak to students about what they should do to get help if they need it so that they don't have to go through what i went through. i didn't know what mental illness was when i was younger, so this program is special to me. i wish someone would have come and talked to me in school to make sense of what i was feeling. now i even speak publicly about mental illness and facilitate our connection recovery support group for people like me.
the moral of the story is: stigma stole time from me, and i don't want that to happen to anyone else. why? because #youmatter! people diagnosed with mental illnesses are capable of living good and fulfilling lives, and getting help is responsible.
-nick (schizoaffective disorder)