npcbikini Images and Videos on Instagram
I was such a good girl this year, Santa brought me my present early 🍑🍑🍑 The booty pump was reaaaaal today...and yes that's a pen holding my hair in bun. Happy Monday Bunday.
Pre/intra workout: @gainsinbulk N.O. Chews, BCAAs
Hip mobility, glute activation warm up
Banded hip thrust 4 x10
S.S. with Smith machine hip thrust 4x20
Pulsing box squats 3x10
S.S. Plate reverse lunges x10 each leg
Body weight split squats 5x10
Leg press 4 x 10 narrow, 10 wide
Hip abd machine 3 x15, upright, back away from seat, forward lean
10 min steady state cardio on eliptical
#merrygainsmas #npctexas #bodybycarbs #babytobikini #shreddedtostrong #gainsinbulkathlete #npcbikini #bootywerk #bootygoals #gainsinbulksups
I’ve pushed my limits the past few weeks. My training sessions have changed drastically. Especially this week. Being on a 4 day split has change me COMPLETELY. I cherish every second in the gym. ⏱
I feel stronger than ever. Lean. Empowered. Grateful. You better believe if I’m only in the gym about 5-6 hours a week, I’m gonna give it my all.🏋🏼♀️ (Even if it means crying during legs curls and puking after my triset- thanks @nickkomodina )😂 now don’t get me wrong I’m not gonna kill masked here, but shit... IM MAKING CHANGES AND GIVING MY ALL. 👊🏼—————————————————-
I’m viewing my nutrition as a healer of my body, my sessions as a shot to give it my all, and my times outside of the gym as an opportunity to change lives. 🙏🏼
My call to action for you... if you utilized more rest days, what difference would make with the extra time you had? Mine is focusing on recovery🧘🏼♀️ and helping ya’ll see how fkn awesome you are. 💪🏽❤️
🇺🇸 THE BRETTZEL
The Brettzel is a full body stretch. It targets the
front of the hip, upper thigh and the mid-spine
region. If you spend a lot of time sitting or
participating in linear sports like running 🏃🏻♀️ and
cycling 🚴🏻 , chances are you'll feel tight in these
The Brettzel is a great exercise that will help
mobilize the spine where many people need it
the most, as well as improve the flexibility of
your thighs and hips.
✅ HOW TO DO IT
Follow movement done in video by @shomeiko
➖Position your self as shown in the picture. Flex your top hip past 90 degrees and hold onto it with your bottom hand.
➖Turn your bottom hip outward and try to grab
your ankle with your top hand. (If you can’t reach loop a towel around your ankle and grab the end of the towel)
➖Once in the position, using your glutes try to push your top hip down away from your hand but resist with your hand; at the same using your quads try to straighten your bottom knee and resist with your hand; contract for 5 seconds. Don’t push too hard just enough to activate those muscles.
➖Repeat 5 times on each side.
🇬🇹 EL BRETTZEL
The Brettzell es un estiramiento total de cuerpo.
Se enfoca en la parte de enfrente de la cadera, y
la parte superior de la pierna y la parte media de
la espalda. Si pasas mucho tiempo sentado/a ó
participas en deportes de movimiento linear
como correr 🏃🏻♀️ y en la bicicleta 🚲, es posible
que estés apretada/o en esas áreas.
El Brettzell es un excelente ejercicio que ayuda a
movilizar la espina vertebral que mucha gente
necesita, también mejorar la flexibilidad de tus
piernas y caderas.
✅ COMO HACERLO
Seguir movimientos en el vídeo de @shomeiko
➖posiciónate como lo indica la foto. Flexiona la cadera de arriba más de 90 grados y agárrala con tu mano de abajo. ➖Gira tu cadera de abajo hacia afuera y trata de agarrar tu tobillo con tu mano de arriba. (Si no puedes pon una toalla alrededor del tobillo y agarra el final de la toalla)
➖Una vez en esa posición, utiliza los glúteos y trata de empujar tu cadera de arriba hacia abajo lejos de tu mano pero sigue poniendo resistencia con la mano; Al mismo tiempo usando tu pierna trata #fit #getfit #exercise #weightraining #equinox #nyctrainer #npcbikini #workout #bodybuilding #shredded #gym #sixpacks #weightloss #abs #fitness #gymtime #gainz #cardio #shreadding #muscle #treadmill #latrainer #training #personaltrainer #strong #lift #getstrong #funworkout #ripped #fitfam
It all starts with one consistent action that creates a ripple and compounding effect on your life and those around you. Stay consistent to your grind, believe in your hustle, have faith in the process and outwork everything moving. 😤
📸: @coreyagray | 💪 Model: @brooklynhillfit
#team413 #comebackseason #mondaymotivation
Pumpkin pie oatmeal:
1/3 C oats
3oz pumpkin purée
1tps truvia brown sugar
Tiny pinch nutmeg
Cook oats with water in microwave first, then add pumpkin, cook a little longer, then add the rest.
I also had a side of 6oz egg whites for protein.
C45, F6, P25
Ten pounds above stage weight and I'm loving everything about it. I always see competitions struggle when it comes to weight gain, so here are the 5 benefits I've had from gaining weight, to remind you that being thick is just as cool as being shredded💁🏻 1. Ive gained my strength back AND some
2. I was able to enjoy all the holiday food and not worry about anything but spending time with family
3. I have energy, which makes my lifts a million times more fun
4. My hormones are not out of whack
5. My butt grew 😇