“The hard part isn’t getting your body in shape,⁣ ⁣ The hard part is getting your mind in shape.”⁣ ⁣ ❤️...A quote I love that I keep coming back to. My body just keeps surprising me with what it’s capable of, and how hard it works!! All those years it was my MIND holding me back, telling me my limits. ⁣ ⁣ So thankful for my fitness community that encouraged me to test those limits and see what was waiting BEYOND them. 💪 #nogoingback⁣ ⁣ What do you think??⁣ ⁣ #positivemindset #mindovermatter #bodypositivity #melsbodysquad (at Positivity) https://www.instagram.com/p/B-UV85zBnO7/?igshid=484bme81r4ft

𝕄𝕠𝕣𝕟𝕚𝕟𝕘 𝕠𝕣 𝕖𝕧𝕖𝕟𝕚𝕟𝕘 𝕨𝕠𝕣𝕜𝕠𝕦𝕥? Neither is better,it all comes down to personal preference and your schedule. Do whichever works best for your lifestyle. For MORNING WORKOUTS, if you crank out a gym session in the morning, you'll be more energized for the rest of the day, you'll sleep better at night, you'll boost your metabolism, and at night, you'll have some more free time. For EVENING WORKOUTS, since it's later in the day, you'll most likely have more energy while working out, it can be a great stress reliever if you have a tough day, you'll probably be able to lift more since you've consumed more meals a have more energy, and also you won't have to be in a hurry to get to the gym in the morning. If you want more free time at night, do morning workouts! If you don't want to rush to the gym first thing in the morning, do later workouts! Neither is better it just comes down to personal preference. Do you workout in the morning or evening? Let me know in the comments! Looking for an exercise or nutrition program to do yourself? Swipe the link in my story or check out one of the programs in my bio 💪 #melsbodysquad @melsbodysquad (at Workout) https://www.instagram.com/p/B7jbkWxhf8o/?igshid=1g778zsmnftju

🅳🅰🆈 🅽🅸🅽🅴🆃🅴🅴🅽 🆆🅾🆁🅺🅾🆄🆃 Although my arms are not where I want them to be yet, I can really see the muscle definition in them now 💪 𝕀𝕤 𝕀𝕟𝕥𝕖𝕣𝕞𝕚𝕥𝕥𝕖𝕟𝕥 𝔽𝕒𝕤𝕥𝕚𝕟𝕘 𝕣𝕚𝕘𝕙𝕥 𝕗𝕠𝕣 𝕪𝕠𝕦? Intermittent fasting is a meal timing strategy, you alternate between periods of fasting and periods of non fasting. The most common method of IF is the 𝟭𝟲:𝟴 𝗠𝗲𝘁𝗵𝗼𝗱, where your fasting periods total 16 hours a day. You will have an 8 hour eating window, typically form 12:00 PM until 8:00 PM or 2:00 PM until 10:00 PM, depending on personal preference and schedule. 𝙒𝙝𝙚𝙣 𝙙𝙤𝙞𝙣𝙜 𝙄𝙁, 𝙝𝙤𝙬 𝙢𝙖𝙣𝙮 𝙢𝙚𝙖𝙡𝙨 𝙨𝙝𝙤𝙪𝙡𝙙 𝙄 𝙚𝙖𝙩 𝙥𝙚𝙧 𝙙𝙖𝙮? You can eat as many or as little meals as you’d like, so long as you are adhering to your total daily calorie intake goals and your macros. However, 2-3 meals is good. 𝘿𝙤 𝙄 𝙣𝙚𝙚𝙙 𝙩𝙤 𝙙𝙤 𝙄𝙁 𝙚𝙫𝙚𝙧𝙮 𝙨𝙞𝙣𝙜𝙡𝙚 𝙙𝙖𝙮, 𝙤𝙧 𝙟𝙪𝙨𝙩 𝙨𝙤𝙢𝙚𝙩𝙞𝙢𝙚𝙨? I like IF on a more daily basis, so I can stay consistent with the plan. However it’s alright if you don’t follow IF every day. What matters most is calories in vs. calories out, not when you’re eating or not eating. 𝙒𝙝𝙖𝙩 𝙞𝙛 𝙄 𝙬𝙤𝙧𝙠𝙤𝙪𝙩 𝙞𝙣 𝙩𝙝𝙚 𝙢𝙤𝙧𝙣𝙞𝙣𝙜 𝙙𝙪𝙧𝙞𝙣𝙜 𝙢𝙮 𝙛𝙖𝙨𝙩𝙞𝙣𝙜 𝙬𝙞𝙣𝙙𝙤𝙬? No problem! If possible, workout as close to the start of your eating window as you can. If not, consider BCAAs or adjusting to a non-fasting based meal timing strategy. - 𝙄𝙨 𝙄𝙁 𝙜𝙤𝙤𝙙 𝙛𝙤𝙧 𝙛𝙖𝙩 𝙡𝙤𝙨𝙨? Yes! However, you still need to be consuming fewer calories than you are burning each day to lose fat. IF might make this easier when dieting, so give it a shot and see! Drop your questions below ⬇️ Looking for an exercise or nutrition program? Swipe the link in my story or bio 💪 @melsbodysquad #melsbodysquad (at Fit with me) https://www.instagram.com/p/B7ZNNpyhaI3/?igshid=1lu57837d3nje

🅣🅗🅘🅝🅖🅢 🅨🅞🅤 🅢🅗🅞🅤🅛🅓 🅓🅞 🅣🅞 🅖🅐🅘🅝 🅜🅤🅢🅒🅛🅔 🅜🅐🅢🅢 If you are really serious about trying to pack on some muscle then you need to make sure you are doing the following: 🏋️‍♀️EATING IN A CALORIE SURPLUS 💪EATING AROUND 1G PROTEIN PER POUND OF BW 🏋️‍♀️GETTING ENOUGH SLEEP 💪TRAINING HEAVY 🏋️‍♀️INCORPORATING PROGRESSIVE OVERLOAD 💪LIFTING 3-6X/WEEK 🏋️‍♀️DRINKING LOTS OF WATER 💪STAYING CONSISTENT - If you do these things, over time, you will start to see some solid muscle growth. Now remember it can be a long process. So be patient and keep consistent, and the results will come! - SAVE THIS TO REFER TO IF YOUR TRYING TO BUILD MUSCLE! Follow @melsbodysquad #melsbodysquad (at Muscle Build) https://www.instagram.com/p/B7EhI7XBnDF/?igshid=c0t1p5ereoo7

🅳🅰🆈 🆂🅴🆅🅴🅽🆃🅴🅴🅽 🆆🅾🆁🅺🅾🆄🆃 These exercises may look really easy, but due to the slowness of the moves you can really feel it and hit failure 💪 ᴛʜʀᴇᴇ ғᴀᴛ ʙᴜʀɴɪɴɢ ᴇxᴇʀᴄɪsᴇs These 3 exercises burn more calories & fat than typical cardio workouts. Plus, they tone & sculpt your body, which cardio will not do. 1. Slamball to half burpee 2. Kettlebell swings 3. Rope slams 30-60 sec each 3-5x total Video credits build muscle, gymshark & synergy fitness They are the last three videos at the end of my workout 🏋️‍♀️ Incorporating these exercises into your training program, will make your sessions more efficient & effective. Hope this is helpful! Will you try them? Feel free to drop me your questions.⬇️ @melsbodysquad #melsbodysquad (at Fit with me) https://www.instagram.com/p/B67hZbiBNPW/?igshid=utmcl7n6m9io

ℝ𝕦𝕟𝕟𝕚𝕟𝕘 𝕋𝕚𝕡𝕤 Running is great for your physical and mental wellbeing, it’s free, and it’s something you can do virtually anywhere. Don’t run too much too soon This one is crucial. It’s natural to want to try to ‘go for it’ but it’s very important to start slowly and build up, otherwise you risk injury. Alternating between walking and running is a great way to build up your fitness. Remember not to go too fast as well. You should be able to hold a conversation. Allow a rest day between runs, as this will give your muscles a chance to recover. Find a plan that works for you There are lots of plans out there designed to help get beginners up and running, but just find one that most appeals to you. Make time for your training We all lead busy lives and it’s all too easy for an exercise routine to slip. But it’s called a routine for a reason, and it’s important that you try to commit to it as much as possible, aim to run three times a week. If your do fall off the running wagon for a bit, don’t beat yourself up. Just pick up your schedule as soon as you can. gεт кιттε∂ υρ Running is not an expensive sport and you don’t need to be head-to-toe in Lycra. However, you do need a decent pair of running shoes, and it’s worth visiting a specialist running shop and getting them to analyse your gait. They’ll get you to run on a treadmill and look at what your feet are doing. Make sure you warm up and warm down Whatever you do, don’t burst out of your front door at full-speed, or collapse on the sofa the second you finish. Your body needs a chance to warm up and warm down. Whether you do this by walking briskly, stretching, or a combination of the two varies according to what plan you’re following, but the principle of not giving your muscles too much of a shock remains the same. Make it fun You’re much more likely to keep running if you enjoy it (same as everything else really). Looking for a running app to help you get the best from your workout? Swipe the link in my story or bio 💪 http://www.jdoqocy.com/click-8913919-13425975 #melsbodysquad (at Running Stronger) https://www.instagram.com/p/B652eo_BEpd/?igshid=y5k48dwbbq3n

🅳🅰🆈 🅴🅻🅴🆅🅴🅽 🆆🅾🆁🅺🅾🆄🆃 Well what a workout 🏋️‍♀️ never thought that I would love and hate a workout in equal measure. That was hard 😮 Ⓦⓞⓡⓚⓞⓤⓣ Ⓡⓔⓢⓣ I believe that occasionally we should take extra rest days, when our bodies call for it. The trick is to actually listen to your body, I made the mistake of not listening to mine this last week and due to exhaustion and an infection I have not been able to workout for a week. If you are fully rested now and looking for something to ease you back in then click the link in my bio http://www.jdoqocy.com/click-8913919-13425975 #melsbodysquad (at EasyWorkout) https://www.instagram.com/p/B6Ts7xPBVsY/?igshid=kwh8x1j87zv3