๐—ฉ๐—”๐—Ÿ๐—˜๐—ก๐—ง๐—œ๐—ก๐—” ๐—Ÿ๐—˜๐—ค๐—จ๐—˜๐—จ๐—ซ Instagram Profile Picture

๐—ฉ๐—”๐—Ÿ๐—˜๐—ก๐—ง๐—œ๐—ก๐—” ๐—Ÿ๐—˜๐—ค๐—จ๐—˜๐—จ๐—ซ

@valentinalequeux

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Nutrition, Training & Mindset Coach CPT, Breathwork Facilitator ๐Ÿ’Mrs. Bowe โšก๏ธworkout with me with @nkedapp โ†“
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๐—ฉ๐—”๐—Ÿ๐—˜๐—ก๐—ง๐—œ๐—ก๐—” ๐—Ÿ๐—˜๐—ค๐—จ๐—˜๐—จ๐—ซโ€™s Most liked posts from the last 30 uploads.

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It never ceases to amaze me all the changes Iโ€™ve made in my physique. Today Iโ€™m weighing in at 141.2 lbs with 20% bf โ€”and Iโ€™ve never felt more at home in my body. If youโ€™ve been here since 2018, at least, youโ€™ve seen that girl on the right. I was around 125 lbs with 13.5% bf. What you may not have know at the time is how badly I wanted to gain weight. You may think that both of these physiques are great or you may favor one over the other. But what what is actually important is what fitness and health means to YOU today. What do you want for yourself? Iโ€™m here to show you all of these options are possible but you have to choose a path. Do you want to be strong? Healthy? Athletic? Lose some fat? What do you really want? And what does fitness mean to you? And itโ€™s ok if youโ€™re still trying to figure it out. This journey is always evolving for me and that is what I find most exciting. What could possibly be next? Itโ€™s an adventure and I love it โค๏ธ ESPAร‘OL EN COMENTARIOS ๐Ÿ‘‡๐Ÿผ #fitness #motivation #health #fit #fitnessmotivation #fitnessjourney #fitspo 2025-09-10 23:10:22 .. 8,304 +146% 333 +203%
Thereโ€™s always going to be an excuseโ€ฆ I got my period The week before my period is the worst I didnโ€™t have time Itโ€™s raining Itโ€™s too hot Donโ€™t have anything to wear Itโ€™s going to be too crowded The outfit doesnโ€™t match Laziness Donโ€™t have a partner Just washed my hair Have house chores Parking is complicated Pre-holiday mode Nose is stuffy Already showered today Hate working out at night Too nice outside Too sleepy And these are real reasons you gave me ladies! Take a long hard look at these. Your goals donโ€™t care about any of theseโ€ฆYour goals are at a standstill or at a plateau because you just have too many excuses. You know what to do nowโ€ฆ๐Ÿ˜‰ โ€”โ€” Siempre habrรก una excusaโ€ฆ Me vino la regla La semana antes de la regla fue la peor No tuve tiempo Estรก lloviendo Hace demasiado calor No tengo nada que ponerme Va a haber mucha gente La ropa no me queda bien Tengo pereza No tengo pareja Me acabo de lavar el pelo Tengo que hacer tareas de casa Estacionar en el gym es complicado Estoy en modo pre-vacacion Tengo la nariz congestionada Ya me baรฑe hoy Odio hacer ejercicio de noche Esta lindo el dia Tengo demasiado sueรฑo ยกY estas son excusas que me dieron ustedes, de verdad, chicas! Reflexionen bien sobre ellas. A sus objetivos no les importa nada de estโ€ฆ Sus objetivos estรกn estancados o en una meseta porque tienen demasiadas excusas. Ya saben quรฉ hacerโ€ฆ๐Ÿ˜‰ #gym #motivation #fitness #health #funny #fitnessmotivation #fit #workout Going to the gym today? 2025-09-03 23:30:54 .. 1,092 -68% 33 -70%
A magical and romantic weekend celebrating mikhailaloader + uncle.stiv ๐Ÿ’โค๏ธ โ€” a beautiful new chapter begins, wishing you both a lifetime and beyond of happiness! Este finde celebramos a dos amigos especiales mikhailaloader + uncle.stiv ๐Ÿ’โค๏ธ Un capรญtulo nuevo y hermoso empieza, lea deseo una vida y mรกs allรก, llena de amor! #marriage #love #wedding #celebration #happiness 2025-09-02 23:52:30 A magi.. 2,115 -37% 37 -66%
Squat day + lower accessories โ€” I know it looks dramatic, and thatโ€™s because thatโ€™s how I feel in my luteal phase. You know? I mean letโ€™s be real. The emotions, the headaches, the confusion, am I hungry? Am I tired? Am I irritable? All of the above โœ… And in this house we may complain the duration of the workout, but weโ€™ll still do the work. Because drama or no drama, itโ€™s rewarding and it truly does feel good. Maybe not in the moment, but afterward and the days following, it feels amazing. In order to cement your habits into a non-negotiable routine you have to have the discipline to exercise not only when you feel like it but also and especially when you donโ€™t. Trust the process. If you do, I promise youโ€™ll get the results you want + a cherry on top. Todays strength focused workout: 1. Low Bar Squat 3x3 RPE 8-9 2. SSB Box Squat 3x5 RPE 8-9 3. Belt Squat 3x15 RPE 7-8 4. Bulgarian Split Squat (ipsilateral load) 3x10 per side RPE 7-8 5. Seated Hamstring Curl 3x12-15 RPE 7-8 ๐ŸŒŸStructured programs in nkedapp โ€” get your first 7 days FREE! ESPAร‘OL EN COMENTARIOS ๐Ÿ‘‡๐Ÿผ #fitness #motivation #health #fit #workout #gym #fitnessmotivation #workoutmotivation 2025-08-29 23:21:19 .. 1,468 -56% 69 -37%
Changing my focus in my training from chasing aesthetics to strength has changed my perspective on fitness and my purpose as a coach. Yes, Iโ€™m here to help you achieve your body goals, but Iโ€™d also like to help you not stress so much over how you look, but rather shift your focus on how you want to feel and perform. Ladies, thereโ€™s never been a more perfect time to start strengthening your mindset by shifting your focus off aesthetics to strength. Give this a workout a go I promise it will feel so rewarding and empowering: 1. Low Bar Squat Top set of 3 + 3x3 & 90% of top set. 2. DB Shoulder Press 3x8-10 RPE 8 3. Negative Pull Ups 3x5 4. Seated Row 3x10-15 RPE 8-9 5. Lateral Raise 3x10-12 RPE 7-8 6. Rear Delt Fly 3x12-15 RPE 7-8 ๐ŸŒŸStructured programs in nkedapp โ€” get your first 7 days FREE! โ€”โ€” Cambiar el enfoque de mi entrenamiento, de la estรฉtica a la fuerza, ha cambiado mi perspectiva sobre el fitness y mi propรณsito como entrenadora. Sรญ, estoy aquรญ para ayudarte a alcanzar tus objetivos fรญsicos, pero tambiรฉn me gustarรญa ayudarte a que no te preocupes tanto por tu apariencia, sino por cรณmo te sentรญs y tu rendimiento. Chicas, nunca ha habido un mejor momento para empezar a fortalecer tu mentalidad, cambiando tu enfoque de la estรฉtica a la fuerza. Proba esta rutina, te prometo que te sentirรกs muy gratificante y empoderador: 1. Sentadilla con barra baja. Serie superior de 3 + 3x3 y 90% de la serie superior. 2. Press de Hombros con Mancuernas 3x8-10 RPE 8 3. Dominadas Negativas 3x5 4. Remo Sentado 3x10-15 RPE 8-9 5. Elevaciones Laterales 3x10-12 RPE 7-8 6. Apertura de Deltoides Posteriores 3x12-15 RPE 7-8 ๐ŸŒŸProgramas estructurados en nkedapp: ยกobtene tus primeros 7 dรญas GRATIS! #fitness #motivation #health #fit #workout #gym #fitnessmotivation #workoutmotivation 2025-08-27 23:20:06 .. 1,467 -57% 47 -57%
The little progress youโ€™ve made today still matters girl. No matter any set backs, or perceived failuresโ€ฆpick yourself up and do what you can today. Leave the past in the past and keep moving. Because each day is a day less. This post is as much as a self reflection post for me as I want it to be for you. Your process is yours, no oneโ€™s life experiences is exactly the same. But we share a lot of similarities. Just as that we all have certain lessons to learn and our own time to learn them in. And a reminder that health isnโ€™t linear, we will always have ups and downs in our life, itโ€™s how we choose to react to these events that will make our experiences much easier, enjoyable and rewarding in this life. Iโ€™m grateful for all the hard things the girl in the left went through to get to this point today. Iโ€™ve learned a lot and still keep learning. And guys, I really appreciate all of you who stuck by my side all these years, I promise this is not the end but just the beginning. Itโ€™s a new era for me and itโ€™s called โ€˜stronger than ever.โ€™ #fitness #health #fitnessmotivation #motivation #fit 2025-08-21 23:04:56 The.. 10,035 +197% 289 +163%
Iโ€™m running on fumes from not sleeping well last night but mentally ready for this new training block. Today we start with squat and bench, which is a normal combo for powerlifting. If you want to grow your muscles while getting stronger join me in this journey. Also โ€”sorry for the potato quality of this video. I need a new iPhoneโ€ฆThe internal group chat heard it firstโ€” the memory card of my camera turned out to be corrupted and I lost 4 videos including all of the squat lifts from this session, hence why I switched to trimming with my phone and only had one clip from the squat. It was the only video Hayden was able to film when we realized the memory card went rouge. Anywho hereโ€™s the entire workout, if you dare ๐Ÿ˜ 1)Squat: worked up to a 3x5 @ 155 lb 2)Bench: worked up to a 2x2 @ 95 lb 3)Belt squat: 3 sets at top weight RPE 8 4)Hamstring curl: 3x10-15 5)Death March as a finisher: 1m30s Link in bio for more torture of the good kind ๐Ÿซถ๐Ÿผ #fitness #motivation #health #workout #fit #gym #fitnessmotivation #workoutmotivation 2025-08-08 23:04:54 Iโ€™m ru.. 878 -74% 26 -76%
0 shortcuts needed when you have a good program to follow ๐Ÿ’…๐Ÿผ Link in bi๐Ÿ‘€ โ€”โ€”โ€” No necesitas atajos cuando tenes un buen programa que seguir ๐Ÿ’…๐Ÿผ Enlace en bi๐Ÿ‘€ #gym #gymmotivation #motivation #powerlifting #fitness #gymworkout #homeworkout #health 2025-08-05 01:08:03 0.. 1,173 -65% 25 -77%
Upper/Bench day - This workout is for the tatas and the triceps ๐Ÿ‘Œ๐Ÿผ 1)Bench: I worked up to a top set with 1X5 @ 65#, 1X3 @ 85#, 1x3 @ 95#, attempted to tie my PR @ 105# but missed so Hayden made me do 2 sets of 3 negative reps at 105# 2)Chest fly machine: 4x15 reps 3)Tricep push down with EZ curl attachment: 3x12-15 4)Single arm tricep push down: 3x12-15 (each arm) Wearing all wear.sage (these are my favorite crew socks hands down! ๐Ÿ™Œ๐Ÿผ) โ€”โ€” Tren superior/Dรญa de press de banca - Este entrenamiento es para pechito y trรญceps ๐Ÿ‘Œ๐Ÿผ 1) Press de banca: Lleguรฉ a una serie mรกxima con 1x5 a 29 kg, 1x3 a 36 kg, 1x3 a 43 kg. Intentรฉ igualar mi rรฉcord personal a 48 kg, pero fallรฉ, asรญ que Hayden me hizo hacer 2 series de 3 reps negativas a 48 kg 2) Mรกquina de apertura de pecho: 4x15 3) Flexiรณn de trรญceps con accesorio EZ curl: 3x12-15 4) Flexiรณn de trรญceps con un brazo: 3x12-15 (cada brazo) Llevo puestos un outfit entero de wear.sage (ยกsin duda, estos son mis medias crew favoritas! ๐Ÿ™Œ๐Ÿผ) 2025-07-29 23:02:54 .. 1,324 -61% 24 -78%
Which one? 1 or 2? I love them both! ๐Ÿ˜ซ Wedding is in Niagara on the lake* at a vineyard so they recommend wedges or something sturdy rather than high heels! ๐Ÿ‘  First dress is PINK! Help! Iโ€™m so torn! โ€”โ€”โ€” ยฟCuรกl les gusta mรกs? ยฟEl primero o el segundo? ยกMe encantan los dos! ๐Ÿ˜ซ La boda es en Niagara on the Lake*, en un viรฑedo, asรญ que recomiendan cuรฑas o algo con estabilidad en lugar de tacones altos. ๐Ÿ‘  El primer vestido es ROSA! ยกAyรบdenme! ยกEstoy re indecisa! #guestofwedding #weddingguest #dress #fashion #wedding 2025-07-22 22:43:59 .. 702 -79% 470 +327%
LIVE GLUTE WORKOUT ๐Ÿ‘ 1)Goblet Squat 3X12 2)Bulgarian 3X8-12 3)Hip thrust 3X12 4)Banded kickback 3X12 5)Seated banded abduction 3X12-15 Follow along & click the link in my bi0 for more fun torture โ˜ ๏ธ๐Ÿคญ๐Ÿคฃ โ€”โ€” ENTRENAMIENTO DE GLรšTEOS EN VIVO ๐Ÿ‘ 1) Sentadilla cรกliz 3X12 2) Bรบlgara 3X8-12 3) Empuje de cadera 3X12 4) Patada con banda 3X12 5) Abducciรณn con banda sentado 3X12-15 Hace clic en el enlace de mi biografรญa para mรกs torturas divertidas โ˜ ๏ธ๐Ÿคญ๐Ÿคฃ 2025-07-19 22:36:03 .. 1,460 -57% 49 -55%
Squat/Leg day โ€” today was a very simple workout: 1)Back squat: top set of 3 @ RPE 9; I got 176X3 amrap @ 135 I got 8. Slowly progress to what you want to hit for your 3 rep top set of the day. I did the bar, 95, 135, 165 and then 175. 2)Quad extension: 3X12 3)Standing ham curl: 3X12 Sometimes the workouts are this long. And this is what your 100% will look like. And that is ok. We showed up and thatโ€™s a win for me. ๐Ÿ”—in bio โ€”โ€”โ€” Dรญa de sentadillas/piernas: hoy fue un entrenamiento muy sencillo: 1) Sentadilla trasera: serie top de 3 repeticiones a RPE 9; hice 176 x 3; amrap a 135; hice 8 reps. Progresa poco a poco hasta alcanzar el peso que quieras alcanzar en tu serie top de 3 repeticiones del dรญa. Yo hice la barra: 95, 135, 165 y luego 175. 2) Extensiรณn de cuรกdriceps: 3 x 12 3) Curl de isquiotibiales de pie: 3 x 12 A veces los entrenamientos son asรญ de cortos. Y asรญ es como te verรกs al 100%. Y no pasa nada. Vinimos al gym y eso es un triunfo para mรญ. ๐Ÿ”— en la biografรญa 2025-07-16 03:03:08 .. 2,912 -14% 45 -59%
UPPER BODY - simple and effective. 1)Row machine 4X8 2)Lat pull down 4X15 3)Lat row 4X15 4)Rear delt fly 4X15 Unpopular truth: results require patience and you donโ€™t have any. If you want real results that stick, youโ€™re going to have to put in the time and effort, and PATIENCE. 1 4 week program just isnโ€™t going to cut it. If youโ€™re ready to create a stronger you mind + body you know where to find me (๐Ÿ”—in bi๐Ÿ‘€) โ€”โ€” TREN SUPERIOR: simple y efectivo. 1) Remo en mรกquina 4X8 2) Jalรณn dorsal 4X15 3) Remo dorsal 4X15 4) Apertura de deltoides posteriores 4X15 Verdad poco popular: los resultados requieren paciencia, y vos no la tenes. Si queres resultados reales y duraderos, tendrรกs que dedicar tiempo, esfuerzo y PACIENCIA. Un solo programa de 4 semanas no serรก suficiente. Si estรกs listx para fortalecer tu mente y cuerpo, ya sabes dรณnde encontrarme (๐Ÿ”—en bi๐Ÿ‘€) #fitness #motivation #health #workout #gym #fit #workoutmotivation 2025-07-12 00:04:50 .. 1,342 -60% 25 -77%
Single serve banana chip bread ๐ŸŒ๐Ÿž๐Ÿซ recipe in the reel ๐Ÿ‘†๐Ÿผ I use the food exchange method in my FBV 1:1 coaching programs and from that we know that: 1 portion of carbs = 15g 1 portion of protein = 7g 1 portion of fat = 5g And knowing the macros for the banana bread: Per 1 serving (1 ramekin) 39C 5P 11.5F This means we can set aside 2.5 portions of carbs, around 1 portion of protein and around 2 porc of fat to eat this delicious recipe ๐Ÿคค Nutrition doesnโ€™t have to be restrictive, you can still eat what you love and meet your fitness goals. You just have to be SMART. Dm me if you need nutrition guidance. ๐Ÿ”— in bio. ESPAร‘OL EN COMENTARIOS ๐Ÿ‘‡๐Ÿผ #food #fitness #recipe #bananabread 2025-07-10 00:32:49 .. 1,238 -63% 78 -29%
Same same but differentโ€ฆ Different lighting, and posing, but mostly lighting ๐Ÿ’€ for context on my current shape; in my second to last post I talked about gaining some fat and not being consistent with my training, which was a choice I made this last year. Give that one a read if you havenโ€™t already! I was at a point of my life where my priorities had changed but I am now slowly getting back on track with more structure. Not because I need to look a certain way, but because the reward of the work I put into my body, the strength I have built and the nourishment I give it, give me purpose. I see a lot of people not putting the effort into taking care of themselves or wanting to but giving up so easily. Itโ€™s daunting, itโ€™s hard, they donโ€™t have the education, whatever the reason itโ€™s an excuse, because you have me here to help. You can email me, dm me or leave a comment here asking for guidance. I have several programs to choose from; from ready to buy program options, to 1:1 coaching and my nkedapp. Plus tons of free workouts right hereโ€ฆ If you want to be mobile when youโ€™re older, if you want to have the strength to pick up your kids, or the cardio to keep up with them and live a life that is full. It starts with cleaning up house, your houseโ€”YOUR BODY & MIND โค๏ธ You know where to find me ๐Ÿ”— ESPAร‘OL EN COMENTARIOS ๐Ÿ‘‡๐Ÿผ 2025-07-08 23:39:13 .. 6,482 +92% 98 -11%
Glutes / Legs ๐Ÿ‘ METHOD โฌ‡๏ธ 1. Heel elevated narrow stance squat: Work up to a top set. I did 4X6,6,6 & 5 2. Belt squat: 3X10 3. Hamstring curls: 4X12 4. Leg extension: 4X12 We kept it simple in this workout because we hadnโ€™t been to the gym in some time. A fuller routine would be around 6 exercises. And yes you can grow your glutes with squats, however I would recommend always incorporating glute isolation exercises to ensure each muscle gets the proper attention it needs. If your focus is to grow your glutes/legs you you need to apply stress tension or damage of some kind to your muscles. Aside from eating enough, your training has to reflect that. So make sure you challenge yourself in the gym today and continue to damage those muscles because they wonโ€™t change on their own. โšก๏ธLINK IN BIO to access ALL my programs ๐ŸŒŸ For personalized help email me at: ๐Ÿ“ง Coaching@fitbyvalen.com (Vegan, Vegetarian & Carnivore options ๐Ÿ‘Œ๐Ÿผ) โ€”โ€” ESPAร‘OL EN COMENTARIOS ๐Ÿ‘‡๐Ÿผ #fitness #motivation #workout #fit #gym #health 2025-07-03 22:29:47 .. 752 -78% 22 -80%
In the theme of โ€œkeeping it realโ€ I wanted to talk about how I got here in the first place. Donโ€™t get me wrong because I love my body now I have more curves and thickness than I have had, wellโ€ฆever! But thereโ€™s a reason I have more cellulite todayโ€ฆ Iโ€™ve been eating in surplus or maintenance for most of the last 2 years. I use the marker of when I was sick, thatโ€™s when I started to eat more than I have in the last 15 years. This is actually something that I struggled with especially back in my shredded phase. I wanted to gain weight so badly. But I had crippling anxiety most days impeding me to eat enough. It started sometime in 2016 till about 2021 thatโ€™s the year I came back to myself and decided to do my first serious bulk. It worked but I gained some cellulite, and I was ok with that. Fast forward to now and I have more cellulite than ever. Why? I havenโ€™t been consistent with my training even though I have never been stronger I havenโ€™t wanted to be on a deficit and I have not really followed any nutrition plan consistently, I have been enjoying life, if you will. And that was a choice I made. The truth is it takes patience, and often times trial and error to see what the equation is for your journey toward X goal. But the other truth is that itโ€™s 100 achievable. You just have to want to make a change. It may get a little harder as we get older and the changes we look for may come slower and sometimes may seem impossible. But the science works. So unless you have a medical condition that has been diagnosed that isnโ€™t helping your cause, you are just not following the right protocol. That is all! โค๏ธ โ€ผ๏ธIโ€™m taking new clients for my 1:1 custom coaching team, DM me or email me if you want to know more! Coaching@fitbyvalen.com PS That song is how all of we ladies should be speaking to ourselves! Not that I am conceited ๐Ÿ˜‚ 2025-06-25 03:28:02 .. 15,141 +349% 292 +165%
Upper body / DL day ๐Ÿ’ช๐Ÿผ sound on ๐Ÿ”Š 1.Deadlift: Warmup w bar, 135# X5, 155# X5, 175# X5, 185# 1X5, 1X4 2.RDL 135# 3X8 3.Lat pull-down 3X12 4.Back extension 45# 3X10 5.Inclined bicep curl 3X12 6.Hammer curl 3X12 ๐ŸŒŸ 1:1 coaching programs ๐Ÿ”— link in bio โฌ†๏ธ โ€”โ€”โ€” Tren superior / Dia de peso muerto ๐Ÿ’ช๐Ÿผ Por ahรญ sabes o no, pero llevo al menos dos aรฑos entrenando en serio con el estilo de power building. Este estilo combina el fรญsico culturismo y el powerlifting. Mi objetivo principal es fortalecerme, pero verme fรญsicamente mรกs como un bodybuilder. Este estilo de entrenamiento me ha encantado mรกs que cualquier otro que haya probado. Me ha dado muchรญsima confianza, mucha satisfacciรณn y un gran propรณsito en mi entrenamiento. Si sentรญs que queres verte de cierta manera, pero te cuesta, te garantizo que esto te cambiarรก la vida. Personalmente, me ha ayudado a liberarme de la presiรณn de la estรฉtica y me ha permitido alcanzar mis objetivos personales mรกs rรกpido. 1. Peso muerto: Calentamiento con barra, 61 kg x 5, 69 kg x 5, 78 kg x 5, 82 kg x 5, 83 kg 1 x 5, 1 x 4 2. Peso muerto con barra 61 kg 3 x 8 3. Lat pull-down 3 x 12 4. Extensiรณn de espalda 20 kg 3 x 10 5. Curl de bรญceps inclinado 3 x 12 6. Curl martillo 3 x 12 ๐ŸŒŸ Programas de entrenamiento individual ๐Ÿ”— Enlace en la biografรญa โฌ†๏ธ #fitness #motivation #health #fit #gym #gymworkout #workout 2025-06-20 23:27:21 .. 1,541 -54% 29 -74%
It gets me every time I watch it ๐Ÿฅน ๐ŸŽฅ cesarlorca_ #love #justmarried #bestfriends #soulmate #inlove 2025-06-14 22:48:33 It gets me every ti.. 3,179 -6% 132 +20%
A couple of kids in love. 5.30.2025 ๐Ÿ’โค๏ธ 2025-06-04 23:03:54 A couple of kids i.. 11,188 +232% 361 +228%
Upper body / Bench Day ๐Ÿ’ช๐Ÿผ today we work: chest, triceps. (Check tomorrowโ€™s post for the second half of upper day). Get ready to work girlllll! I got back at it with this gem of a routine and I immediately felt so exhausted. And yes, you can split your upper day in two days, not necessary but if you canโ€™t fit it all in one day this is perfectly fine. I have been training in this hybrid style (powerlifting & bodybuilding = powerbuilding) for over 2 years now and it has been by far the most enjoyable and rewarding style of training that Iโ€™ve tried thus far. If you want to feel confident and powerful, youโ€™ll love it, trust me. Hereโ€™s the working sets: 1)Bench: I warmed up to a top set with 1X5 @ 65# 1X3 @ 85#. Then did my top set 1X4 @ 95# and then did 3X3 @ 85# 2)Alternating dumbbell bench press 3X8 3)Fly machine 3X12 4)Tricep push down on cable 4X12 Do numbers 2-4 @ RPE 8-9โ€ฆENJOY!๐Ÿ˜‰ Did you know nkedapp has a custom macro calculator built inspired by our 1:1 coaching programs? Itโ€™s exact and easy to use! ๐ŸŒŸSign up now and get your first 7 days FREE! โ€”โ€” Tren superior / Dรญa de press de banca ๐Ÿ’ช๐Ÿผ ยกPrepรกrense para trabajar, chicas! Regresรฉ al gym con esta belleza de rutina y me dejรณ mรกs que muerta al instante. Llevo mรกs de dos aรฑos entrenando con este estilo hรญbrido (powerlifting y culturismo = powerbuilding) y ha sido, sin duda, el estilo de entrenamiento mรกs divertido y gratificante que he probado hasta ahora. Si queres sentirte segura de vos misma y fuerte, te encantarรก, crรฉeme. Aquรญ estรกn los working sets: 1) Press de banca: Calentรฉ con una serie alta con 1X5 a 29 kg, 1X3 a 38 kg. Luego hice mi serie alta 1X4 a 43 kg y luego 3X3 a 38 kg. 2) Press de banca alternado con mancuernas 3X8. 3) Mรกquina de fly 3X12. 4) Flexiรณn de trรญceps en polea 4X12. Hace numeros 2-4 a RPE 8-9โ€ฆ ยกDISFRUTA! ๐Ÿ˜‰ ยฟSabรญas que nkedapp tiene una calculadora de macros personalizada, inspirada por nuestros programas de coaching 1:1? ยกEs precisa y fรกcil de usar! ๐ŸŒŸ ยกRegรญstrate YA y obtรฉn tus primeros 7 dรญas GRATIS! 2025-05-09 00:25:30 .. 579 -83% 22 -80%
Start in April. Start on Wednesday. Start in your 40s. Start at 3:49pm. Start late. Start. I know how daunting it can be, and whyโ€ฆyou think you have to start perfect, with your perfect meal prep, and perfect outfit and exactly at the time you wanted to start at. But thatโ€™s unrealistic and pretty boring if I may say so. I just emailed this to one of my clients; โ€œMake a choice, nothing changes if nothing changes.โ€ Continuing to do the same things will only give you the same results. And changing can be scary but also exciting and simple. Start slow, start small, these changes will snowball. Just start. nkedapp has a custom macro calculator built inspired by our 1:1 coaching programs. Itโ€™s simple and easy to use! ๐ŸŒŸSign up now and get your first 7 days FREE! โ€”โ€” Empeza en abril. Empeza el miรฉrcoles. Empeza a los 40. Empeza a las 15:49. Empeza tarde. Empeza. Sรฉ lo abrumador que puede ser, y por quรฉโ€ฆ Crees que tenes que empezar perfecto, con la comida preparada a la perfecciรณn, el outfit perfecto y justo a la hora que querรญas. Pero eso no es realista y bastante aburrido, si me permites decirlo. Acabo de enviarle un email con esta nota a una de mis clientes: โ€œToma una decisiรณn, nada cambia si nada cambiaโ€. Seguir haciendo lo mismo solo te darรก los mismos resultados. Y cambiar puede dar miedo, pero tambiรฉn es emocionante y puede ser sencillo. Empeza poco a poco, empeza poco a poco, estos cambios se irรกn acumulando. Simplemente empeza. nkedapp tiene una calculadora de macros personalizada, inspirada en nuestros programas de coaching individual. ยกEs simple y fรกcil de usar! ๐ŸŒŸ ยกRegรญstrate ahora y obtรฉn tus primeros 7 dรญas GRATIS! #healthyhabits #strength #fitness #health #motivation #workout #gym #fitnessmotivation 2025-04-20 22:06:56 .. 1,089 -68% 32 -71%
From Valentina.leaueux : Prepare to be flooded with engagement content ๐Ÿ˜‚โค๏ธ And I thought 3 themes wouldnโ€™t be enough! In a world where things can be really challenging to navigate, where there is a lot of darkโ€ฆI always find light in hayden.bowe โ€˜s eyes. No matter what battles we have to face, I know there is always peace and love in his arms. He is my compass and constant. Iโ€™m honored to walk hand in hand for the rest of our lives, as best friends and partners in the good and bad times. Iโ€™m lucky and elated to be yours forever baby ๐Ÿ˜ -V โ€”โ€” From hayden.bowe : In some ways the past 3 years feel like they flew by in the blink of an eye but at the same time I barely remember what life was like without you. Youโ€™ve made these last few years the best of my life and I know the ones to come will be even better. Iโ€™m beyond excited to officially start our lives together. I love you. โค๏ธโค๏ธ โ€” HB Mr. and Mrs. Bowe coming soon 2025โ€ฆโค๏ธ #wedding #engagement #love #soulmates #bestfriends 2025-04-16 01:41:51 .. 4,378 +30% 147 +34%
Upper body - I havenโ€™t posted in a while because Iโ€™ve been spending time with fam that came from Argentina amongst other things! This one is from a few weeks ago, and forgot to post! 1. Assisted tricep dips 4X8-12 2. Overhead tricep extension 4X12-15 3. Cable tricep extension 4X12-15 4. Preacher curl machine 4X15 5. Bicep curl 4X15 6. Hammer curl 4X15 Train with me! Start your 7 day free trial with nkedapp, then only $24.99 ๐Ÿ”— link in bioโšก๏ธ โ€”โ€” Tren superior โ€”no he subido nada en mucho tiempo porque he estado pasando tiempo con mi familia que viajo desde Argentina, entre otras cosas. ยกEsta rutina es de hace unas semanas y me olvidรฉ de publicarla! 1. Dios de trรญceps asistidos 4X8-12 2. Extensiรณn de trรญceps overhead 4X12-15 3. Extensiรณn de trรญceps en polea 4X12-15 4. Curl preacher en mรกquina 4X15 5. Curl de bรญceps 4X15 6. Curl de martillo 4X15 ยกEntrena conmigo! Comenza tu prueba gratuita de 7 dรญas con nkedapp, luego solo $24.99 ๐Ÿ”— enlace en la biografรญaโšก๏ธ #gym #workouts #motivation #upperbody #health #fit #fitness 2025-03-10 23:10:23 .. 1,186 -65% 27 -75%
A dump of what Feb has looked like so farโ€ฆ 1.Training with the goal to get stronger nkedapp STRONG program coming ๐Ÿ‘€ 3.I love this man with my whole heart ๐Ÿซถ๐Ÿผ 6.&7. Roadtrip Arya, an angel 8. Another incredible sunset on our road-trip coming from Toronto to Miami 9.&10. First suns on our skin ๐ŸŒž 11.IYKYN 12.Attempt at 195# grinding away, havenโ€™t got it yet but itโ€™s so close! 13.Miami things 14.A really good show, havenโ€™t seen a show this good in a long time (including Rogan) โ€”โ€”โ€” Una poco de febrero hasta ahora... 1.Entrenamiento con el objetivo de ser mรกs fuerte nkedapp Se viene un programa STRONG ๐Ÿ‘€ 3.Amo a este hombre con todo mi corazรณn ๐Ÿซถ๐Ÿผ 6. y 7. Roadtrip Arya, un รกngel 8. Otro atardecer increรญble en nuestro road-trip viniendo de Toronto a Miami 9. y 10. Primeros soles tocando nuestra piel ๐ŸŒž 11.IYKYN 12.Intento de 88.45 kilos, aรบn no lo he logrado, ยกpero estoy muy cerca! 13.Cosas de Miami 14.Un show de comedia realmente bueno, no habรญa visto un show tan bueno en mucho tiempo (incluido Rogan) #photodump #training #workouts #lifestyle #love #travel #mindset #fun #comedy 2025-02-27 02:30:30 .. 3,310 -2% 39 -65%

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