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girlswholift - 22.9m posts

Latest #girlswholift Posts

Pistol squat challenge on the BOSU ball! Soooo hard I was struggling on the 3rd rep! Tag someone in who would love this!! #healthyfood #cleaneating #gymnastics #core #girlswholift #fitfam #athlete #sport #fit #gym #workout #fitness #fitnessmodel #personaltrainer #functionaltraining #mobility #bodyweighttraining #imbalance #gymnastics #flexibility #injury #recovery #spine #core #

Pistol squat challenge on the BOSU ball! Soooo hard I was struggling on the 3rd rep! 
Tag someone in who would love this!! #healthyfood #cleaneating #gymnastics  #core #girlswholift #fitfam #athlete  #sport #fit #gym #workout  #fitness  #fitnessmodel
#personaltrainer #functionaltraining #mobility #bodyweighttraining #imbalance #gymnastics #flexibility #injury #recovery #spine #core #
0 0 5 seconds ago

Mix up your core routine with this... running with the name Bosu Treadmill-barrows for the time being 😂 Hitting your shoulders where it hurts at the same time 😂🤦🏻‍♀️ Here I’m going for hiit style 8 rounds 30 secs on 10 secs off (you can always regress it by taking the bosu away)... enjoy 😂👹💪🏻 Message me if you’re looking for ways to mix up your gym routine, happy to help 💪🏻 #fitness #gym #fitnessideas #gymideas #fitnessfreaks #fitnessfanatic #personaltrainer #manchesterpt #pt #ouch #coreworkout #core #shoulders #treadmillideas #bosu #bosuball #pleaseignorethegrunting #girlswhoworkout #girlswholift #corestability #strongcore #fitspiration #stockportpt

Mix up your core routine with this... running with the name Bosu Treadmill-barrows for the time being 😂 Hitting your shoulders where it hurts at the same time 😂🤦🏻‍♀️ Here I’m going for hiit style 8 rounds 30 secs on 10 secs off (you can always regress it by taking the bosu away)... enjoy 😂👹💪🏻 Message me if you’re looking for ways to mix up your gym routine, happy to help 💪🏻 #fitness #gym #fitnessideas #gymideas #fitnessfreaks #fitnessfanatic #personaltrainer #manchesterpt #pt #ouch #coreworkout #core #shoulders #treadmillideas #bosu #bosuball #pleaseignorethegrunting #girlswhoworkout #girlswholift #corestability #strongcore #fitspiration #stockportpt
1 0 14 seconds ago

Siste repetisjon før NM i styrkeløft på fredag. Må være den minst uanstrengte repetisjonen på 100 kilo noen gang. Hovedmålet mitt i år var å kvalifisere til NM. Jeg er derfor ikke fryktelig opptatt av plassering, men håper på godkjente løft, litt mestringsfølelse og kanskje en pers eller to. #nmveka • • • #oslopowerlifting #powerlifting #squat #backsquat #osk #girlswholift #girlswhosquat #f4f #fitness #training #powerliftingwomen #sbd #ipf #titansupportsystems

Siste repetisjon før NM i styrkeløft på fredag. Må være den minst uanstrengte repetisjonen på 100 kilo noen gang. Hovedmålet mitt i år var å kvalifisere til NM. Jeg er derfor ikke fryktelig opptatt av plassering, men håper på godkjente løft, litt mestringsfølelse og kanskje en pers eller to. #nmveka •
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#oslopowerlifting #powerlifting #squat #backsquat#osk#girlswholift #girlswhosquat#f4f#fitness#training#powerliftingwomen #sbd #ipf #titansupportsystems
2 0 15 seconds ago

Reach your Elite! 💪💪 Our sponsored athlete @douglasmccardlemakes sure his recovery game is on point with Elite ZMB6, the highest quality zinc, magnesium and vitamin b6 supplement. Designed by our nutrition experts for maximum recovery support when you& #039;re weight training. 🏋️‍♂️ Link in bio.

Reach your Elite! 💪💪
Our sponsored athlete @douglasmccardle makes sure his recovery game is on point with Elite ZMB6, the highest quality zinc, magnesium and vitamin b6 supplement. 
Designed by our nutrition experts for maximum recovery support when you're weight training. 🏋️‍♂️
Link in bio.
5 1 40 seconds ago

This cold shoulder style top is also available in plus size.

This cold shoulder style top is also available in plus size.
2 1 48 seconds ago

So if you watched my stories (hint hint lol) you know I was at Kohl& #039;s today @williesimpsonjrcheck out my stories babe lol I did get distracted by all the sales so I did try on a few things. BUT TODAY I DID SOMETHING I HAVE NEVER DONE BEFORE. I tried on an EXTRA SMALL!!! 😱😱😱😱 now I may NEVER find another shirt that is XS that fits but this one does lol FROM AN XL to XS!!!! Consistency is key!!!! So babe can I go back and get this shirt plz 🤣🤣🤣🤣😂😂😂😂 #dontquitgetfit #healthy #happy #weightlossjourney #fit #fitmom #girlswholift #noexcusesonlyresults #joinme #myjourneyneverstops #progessnotperfection #watchmework

So if you watched my stories (hint hint lol) you know I was at Kohl's today @williesimpsonjr check out my stories babe lol I did get distracted by all the sales so I did try on a few things.

BUT TODAY I DID SOMETHING I HAVE NEVER DONE BEFORE. I tried on an EXTRA SMALL!!! 😱😱😱😱 now I may NEVER find another shirt that is XS that fits but this one does lol 
FROM AN XL to XS!!!! Consistency is key!!!! So babe can I go back and get this shirt plz 🤣🤣🤣🤣😂😂😂😂 #dontquitgetfit #healthy #happy #weightlossjourney #fit #fitmom #girlswholift #noexcusesonlyresults #joinme #myjourneyneverstops #progessnotperfection #watchmework
3 0 54 seconds ago

Quads/Calves Day!! Finally went up in weight in squats for this delightful 🍑day:) also noticed that my “high rep/light weight” weight for leg press used to be my max and I am seeing amazing progress in my lower body strength! … … … … … #fitness #fitgirl #fitwithmari #fitnessfamily #fitnessfreaks #fitnessmotivation #gymselfie #gym #gymmotivation #girlswholift #quads #legworkout #bodypositive #bodybuilding #bodygoals #bodypositivity #bodytransformation

Quads/Calves Day!!
Finally went up in weight in squats for this delightful 🍑day:) also noticed that my “high rep/light weight” weight for leg press used to be my max and I am seeing amazing progress in my lower body strength!
…
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#fitness #fitgirl #fitwithmari #fitnessfamily #fitnessfreaks #fitnessmotivation #gymselfie #gym #gymmotivation #girlswholift #quads #legworkout #bodypositive #bodybuilding #bodygoals #bodypositivity #bodytransformation
2 0 1 minute ago

✨FITNESS #GIVEAWAY SERIES✨ @WeYogisis a yoga community with 4 locations in DFW (Lovers, Lakewood, Las Colinas, & Uptown) with classes for all levels and ages 7 days a week. We Yogis truly provides Yoga for All. #DFAgiveaways • 🎁PRIZE: Enjoy one month unlimited yoga classes at any of our 4 DFW locations! • 👉🏻 To enter: 1. Like this photo. 2. Follow @dallasfitnessambassadorsand @weyogis3. Tag a friend! Each tag counts as an entry. This giveaway ends in 48 hours and is in no way affiliated or endorsed by Instagram.

✨FITNESS #GIVEAWAY SERIES✨  @WeYogis is a yoga community with 4 locations in DFW (Lovers, Lakewood, Las Colinas, & Uptown) with classes for all levels and ages 7 days a week. We Yogis truly provides Yoga for All. #DFAgiveaways
•
🎁PRIZE: Enjoy one month unlimited yoga classes at any of our 4 DFW locations!
•
👉🏻 To enter:
1. Like this photo.
2. Follow @dallasfitnessambassadors and @weyogis
3. Tag a friend! Each tag counts as an entry.
This giveaway ends in 48 hours and is in no way affiliated or endorsed by Instagram.
8 1 1 minute ago

True life: Chris Downing kicked my 🍑 today. Today is a rest day for my regularly scheduled workout plan, but I felt inspired by Chris today (and every day, let’s be real) AND I’m getting super excited to workout with him next Saturday 😬, and holy moly. These markers kicked mine😳 . And real life, no highlight reel here... this is the position I was in the majority of the third set of this workout. Because it was freaking hard!! But, I couldn’t quit. I made the promise to myself and I gotta keep that promise. . Changing your lifestyle, your habits, your LIFE is freaking hard. And sometimes it sucks. Embrace the hard. Embrace the suck. And rise and grow from that. You got this, girlie.

True life: Chris Downing kicked my 🍑 today. Today is a rest day for my regularly scheduled workout plan, but I felt inspired by Chris today (and every day, let’s be real) AND I’m getting super excited to workout with him next Saturday 😬, and holy moly. These markers kicked mine😳
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And real life, no highlight reel here... this is the position I was in the majority of the third set of this workout. Because it was freaking hard!! But, I couldn’t quit. I made the promise to myself and I gotta keep that promise.
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Changing your lifestyle, your habits, your LIFE is freaking hard. And sometimes it sucks. Embrace the hard. Embrace the suck. And rise and grow from that. You got this, girlie.
0 1 1 minute ago

Back Days #lats #girlswholift #girlswithmuscles

Back Days #lats #girlswholift #girlswithmuscles
0 0 1 minute ago

// happy hump day // 🍑

// happy hump day // 🍑
1 1 1 minute ago

Loyalty, Dignity, Honesty, Morals, a Good Heart and Good Character. Your life is a product of your intentions and your decisions. Not luck, not lack of opportunity, not circumstances or your job and how you grew up. Every decision you make big or small shapes the life you choose to live. #Truths #Love #Loyalty #Dignity #Morals 👑🐝💋🔥❤️ -------------------------------------------- #happywednesday ❤️ #lightthematch #alwaysinpursuit #relentless #fitmom #fitchick #girlswholift #momswholift #fitspo #weightloss #transformation #fueledbyherbalife #boss #mommymakeover #weightlosstransformation #beforeandafter #Herbalife #herbalife24 #fitness #liftheavy #liftshit #queenb

Loyalty, Dignity, Honesty, Morals, a Good Heart and Good Character. Your life is a product of your intentions and your decisions. Not luck, not lack of opportunity, not circumstances or your job and how you grew up. Every decision you make big or small shapes the life you choose to live. #Truths #Love #Loyalty #Dignity #Morals 👑🐝💋🔥❤️ --------------------------------------------
#happywednesday ❤️
#lightthematch
#alwaysinpursuit
#relentless
#fitmom
#fitchick
#girlswholift
#momswholift
#fitspo
#weightloss
#transformation
#fueledbyherbalife 
#boss
#mommymakeover
#weightlosstransformation
#beforeandafter
#Herbalife 
#herbalife24 
#fitness
#liftheavy
#liftshit
#queenb
3 0 1 minute ago

Skitig men go’ o glad, lättväxlad och med fungerande blinkers efter att ha spenderat ett dygn hos Gibson’s. Dyrt men välbehövligt spa paket för damen. #biker #bikerbitch #harleydavidson #harley #sportster #sportster1200 #mc #motorcycle #starkabrudar #tjejersomlyfter #girlswholift #liftlikeagirl #trainlikeagirl #girlswithmuscles #styrkelyft #styrketräning #stronger #girlswhosquat #girlswithink #staystrong

Skitig men go’ o glad, lättväxlad och med fungerande blinkers efter att ha spenderat ett dygn hos Gibson’s. Dyrt men välbehövligt spa paket för damen. #biker #bikerbitch #harleydavidson #harley #sportster #sportster1200 #mc #motorcycle #starkabrudar #tjejersomlyfter #girlswholift #liftlikeagirl #trainlikeagirl #girlswithmuscles #styrkelyft #styrketräning #stronger #girlswhosquat #girlswithink #staystrong
2 0 2 minutes ago

FULL BODY FOR THAT BAWWWDY, GURL! This kind of HIIT session is my fave style of work when I’m in a rush but really want to sweat. Perform each exercise for 1min, repeat each circuit 3x. So, this is three circuits, each totaling at 12mins. Grand total: 36min workout! I like it like that 💃🏻🎶🎶 ____________________ CURCUIT 1️⃣ Suitcase squat Bent over reverse fly DB snatch Triceps extension ____________________ CIRCUIT 2️⃣ Alt lunges Hammer curl Sumo squat OH press ____________________ CURCUIT 3️⃣ Weighted sit up Plank Russian twist Push-up jack

FULL BODY FOR THAT BAWWWDY, GURL!
This kind of HIIT session is my fave style of work when I’m in a rush but really want to sweat. Perform each exercise for 1min, repeat each circuit 3x. So, this is three circuits, each totaling at 12mins. Grand total: 36min workout! I like it like that 💃🏻🎶🎶 ____________________
CURCUIT 1️⃣
Suitcase squat 
Bent over reverse fly
DB snatch
Triceps extension 
____________________
CIRCUIT 2️⃣
Alt lunges
Hammer curl
Sumo squat
OH press
____________________
CURCUIT 3️⃣
Weighted sit up
Plank
Russian twist
Push-up jack
4 2 2 minutes ago

Hello it& #039;s me, again 😈

Hello it's me, again 😈
11 1 3 minutes ago

My two QUEENS for posterior chain AKA glutes, hamstrings, back! (Swipe) 🍑‼️These two STAPLES have grown my booty way more than squats ever have 🙌🏽🍑😱 Go HEAVY & push yourself but form > weight ! & quality > quantity ! Sound on for informative commentary ‼️ I usually stay within a hypertrophy rep range for these (6-12) & do about 4-5 sets !! I aim to increase my weight every week. Feel free to drop any more of your favorite tips & tricks for these. enjoy the gains 🔥 #workoutwednesday #nasmcpt #workoutvideos #stifflegdeadlifts #deadliftsfordays #growabooty #peachgains #legsfordays #nurseswholift #girlswholift #singlelegdeadlift

My two QUEENS for posterior chain AKA glutes, hamstrings, back! (Swipe) 🍑‼️These two STAPLES have grown my booty way more than squats ever have 🙌🏽🍑😱 Go HEAVY & push yourself but form > weight ! & quality > quantity ! Sound on for informative commentary ‼️ I usually stay within a hypertrophy rep range for these (6-12) & do about 4-5 sets !! I aim to increase my weight every week. Feel free to drop any more of your favorite tips & tricks for these. enjoy the gains 🔥#workoutwednesday #nasmcpt #workoutvideos #stifflegdeadlifts #deadliftsfordays #growabooty #peachgains #legsfordays #nurseswholift #girlswholift #singlelegdeadlift
2 0 3 minutes ago

4 weeks out LOL 😝 Tunnel Vision.

4 weeks out LOL 😝 Tunnel Vision.
3 1 4 minutes ago

116 vs 124. 😬 Think I might have a butt again 🍑 #gains #muscles #allnatural #girlswholift #momswholift #womensfitness #thescaleisjustanumber

116 vs 124. 😬 Think I might have a butt again 🍑#gains #muscles #allnatural #girlswholift #momswholift #womensfitness #thescaleisjustanumber
1 0 6 minutes ago

Am I a bodybuilder (with baby biceps) yet?? 😂💪🏼 Abs and back ✔️ I’ve been having a rough couple of weeks with college coming up but I’m feeling really great today. I can do this. ☺️ Note: I never, ever look this jacked. Between posing and flexing, it’s not too hard and no, I am not looking to be a bodybuilder. #lift #gym #gymmotivation #gymrat #girlswholift

Am I a bodybuilder (with baby biceps) yet?? 😂💪🏼 Abs and back ✔️ I’ve been having a rough couple of weeks with college coming up but I’m feeling really great today. I can do this. ☺️
Note: I never, ever look this jacked. Between posing and flexing, it’s not too hard and no, I am not looking to be a bodybuilder. #lift #gym #gymmotivation #gymrat #girlswholift
18 1 20 minutes ago

You are in control of yourself. No excuses. Get in the gym. Work hard. Enjoy the results! 💪🏋🏼‍♀️🍑💦💯 Rain🌧 or Shine ☀️

You are in control of yourself. No excuses. Get in the gym. Work hard. Enjoy the results! 💪🏋🏼‍♀️🍑💦💯 Rain🌧 or Shine ☀️
653 37 14 August, 2018 14:49

I honestly can’t tell you a time in my life where I felt comfortable in my body. I hated it in middle school, high school, during college, after college. Literally for years and years. • I always wanted change but I never made it until a year ago. Change is hard. Taking on a healthy lifestyle is a commitment like no other. But why did I decide to do it? • Think about it... as hard as it might be to change your lifestyle and reach your goals and get that body you want, isn’t it harder NOT to change? • Yes, you have to change the way you eat, you have to resist temptations, you have to move your body everyday, you have to constantly be learning new foods, new ways of taking care of yourself, new exercises. You have to step out of your comfort zone, you might lose friends, you might have days where you just want to quit. You have to stay consistent and make a choice EVERY SINGLE DAY. • But think... is it easy to look at yourself in the mirror and hate who you see? Is it easy to go clothes shopping and leave feeling horrible? Is it easy to be anxious about a beach day because you don’t want anyone to see you in a bathing suit? Is it easy to spend your whole life worrying about how you look and wondering what others think of you? • This job is a big one. I had to move some big mountains to be able to look in the mirror and be happy with who I see. You don’t have to hurt. Don’t forget those things you suffer through daily... let them drive you to make that big change for YOU. 💛

I honestly can’t tell you a time in my life where I felt comfortable in my body. I hated it in middle school, high school, during college, after college. Literally for years and years.
•
I always wanted change but I never made it until a year ago. Change is hard. Taking on a healthy lifestyle is a commitment like no other. But why did I decide to do it?
•
Think about it... as hard as it might be to change your lifestyle and reach your goals and get that body you want, isn’t it harder NOT to change?
•
Yes, you have to change the way you eat, you have to resist temptations, you have to move your body everyday, you have to constantly be learning new foods, new ways of taking care of yourself, new exercises. You have to step out of your comfort zone, you might lose friends, you might have days where you just want to quit. You have to stay consistent and make a choice EVERY SINGLE DAY.
•
But think... is it easy to look at yourself in the mirror and hate who you see? Is it easy to go clothes shopping and leave feeling horrible? Is it easy to be anxious about a beach day because you don’t want anyone to see you in a bathing suit? Is it easy to spend your whole life worrying about how you look and wondering what others think of you?
•
This job is a big one. I had to move some big mountains to be able to look in the mirror and be happy with who I see. You don’t have to hurt. Don’t forget those things you suffer through daily... let them drive you to make that big change for YOU. 💛
236 14 14 August, 2018 05:23

SAVE this workout for your next back/bicep day! Didn’t think to start my live video until after 🤪 I usually do 3-4 exercises per muscle group but my arms were DEAD! Tomorrow is leg day ❤️ #thickthighssavelives

SAVE this workout for your next back/bicep day! Didn’t think to start my live video until after 🤪 I usually do 3-4 exercises per muscle group but my arms were DEAD! Tomorrow is leg day ❤️#thickthighssavelives
29 3 13 August, 2018 21:22

Want to win a free Build a Booty Guide? I have TWO available!! All you have to do is * follow @fernweh__fitness* Tag two friends under this photo * Screenshot my story, post it on yours, & tag @fernweh__fitness Might throw in a free nutrition guide too 🤩 Winner will be announced on FRIDAY if not sooner. ☺️

Want to win a free Build a Booty Guide? 
I have TWO available!! All you have to do is * follow @fernweh__fitness * Tag two friends under this photo * Screenshot my story, post it on yours, & tag @fernweh__fitness

Might throw in a free nutrition guide too 🤩
Winner will be announced on FRIDAY if not sooner. ☺️
38 23 13 August, 2018 15:21

Listen ladies & gentlemen. I’m SO tired of seeing these IG videos with these girls with plump booties showing exercises incorrectly! This is NOT just for squats, this is for any glute activated exercise. This is what i always call “the cottage cheese” butt. Because my booty looks like a bag of cottage cheese when i flex it, it’s where i hold most of my cellulite! (Cellulite is NORMAL!) There is NO reason to be ashamed of having an ugly butt while you’re working out, so don’t be afraid to flex those booty cheeks! There’s so many benefits, including growing the peach & improving your posture! So wether you’re doing box jumps, hip thrusts, squats, fire hydrants, WHATEVER, make sure you are SQUEEZING!

Listen ladies & gentlemen. I’m SO tired of seeing these IG videos with these girls with plump booties showing exercises incorrectly! 
This is NOT just for squats, this is for any glute activated exercise. This is what i always call “the cottage cheese” butt. Because my booty looks like a bag of cottage cheese when i flex it, it’s where i hold most of my cellulite! (Cellulite is NORMAL!) There is NO reason to be ashamed of having an ugly butt while you’re working out, so don’t be afraid to flex those booty cheeks! There’s so many benefits, including growing the peach & improving your posture! 
So wether you’re doing box jumps, hip thrusts, squats, fire hydrants, WHATEVER, make sure you are SQUEEZING!
56 3 12 August, 2018 00:46

Hi everyone 👋🏼 My name is McCayla. Owner of @fernweh__fitnesspartnering with @tannerhurst_!!!! Please COMMENT what content you would like to see more of on this page! Workouts, recipes, supplement reviews, nutrition tips, ANYTHING! Your support is TREMENDOUSLY appreciated & we know you will benefit from following & engaging with @fernweh__fitness! The Build a Booty Guide is in the making 🤩

Hi everyone 👋🏼 My name is McCayla. Owner of @fernweh__fitness partnering with @tannerhurst_ !!!! Please COMMENT what content you would like to see more of on this page! Workouts, recipes, supplement reviews, nutrition tips, ANYTHING! Your support is TREMENDOUSLY appreciated & we know you will benefit from following & engaging with @fernweh__fitness! 
The Build a Booty Guide is in the making 🤩
44 6 11 August, 2018 18:36

Our nutrition guide is up & running! Go to our FB page to see how to win a copy!

Our nutrition guide is up & running! Go to our FB page to see how to win a copy!
18 1 11 August, 2018 03:30

Are you wanting to meal prep but getting tired of eating the same meats everyday? One of my essential items is dressings, especially for chicken! I love how i can make it have a hint of avocado taste, balsamic taste, chipotle, Italian, Greek, mustard, Caribbean jerk, Caesar, garlic mustard, teriyaki, literally anything! All you have to do poke little holes in the chicken with a fork, place it in a ziplock bag, and drizzle a little bit of dressing and let it marinate! Even more flavor if you bake it & drizzle some in the pan! You can make many different flavors if you put little tin foil dividers in your pan while you cook it! See the attached photo for an example!

Are you wanting to meal prep but getting tired of eating the same meats everyday? 
One of my essential items is dressings, especially for chicken! I love how i can make it have a hint of avocado taste, balsamic taste, chipotle, Italian, Greek, mustard, Caribbean jerk, Caesar, garlic mustard, teriyaki, literally anything! All you have to do poke little holes in the chicken with a fork, place it in a ziplock bag, and drizzle a little bit of dressing and let it marinate! Even more flavor if you bake it & drizzle some in the pan! You can make many different flavors if you put little tin foil dividers in your pan while you cook it! See the attached photo for an example!
15 1 6 August, 2018 17:19

How do you set your morning up? Lately every morning I’ve been drinking 16oz of water right after i wake up! The cold water wakes me up, gets my hydration started, curbs cravings, reduces bloating, and gives me a better mood! How much water do you drink a day? 💧

How do you set your morning up? Lately every morning I’ve been drinking 16oz of water right after i wake up! The cold water wakes me up, gets my hydration started, curbs cravings, reduces bloating, and gives me a better mood! How much water do you drink a day? 💧
20 1 5 August, 2018 15:54

Working on a Build a Booty Guide & a Nutrition Guide! Who’s excited? 😜

Working on a Build a Booty Guide & a Nutrition Guide! Who’s excited? 😜
27 4 5 August, 2018 01:33

COOKING INSTRUCTIONS FOR ROASTED GARLIC + HERB SALMON WITH ASPARAGUS & POTATOES 🤤➡️

COOKING INSTRUCTIONS FOR ROASTED GARLIC + HERB SALMON WITH ASPARAGUS & POTATOES 🤤➡️
19 1 4 August, 2018 23:40

SWIPE TO SEE COOKING INSTRUCTIONS FOR ROASTED GARLIC + ITALIAN CHICKEN➡️➡️➡️

SWIPE TO SEE COOKING INSTRUCTIONS FOR ROASTED GARLIC + ITALIAN CHICKEN➡️➡️➡️
16 2 4 August, 2018 23:22

Welcome to @fernweh__fitness, and thank you for following us! We take pride in knowing that we are a very unique company. At Fernweh Fitness, our core values go beyond the appearance of being fit. We strive to assist individuals to reach their full potential by providing affordable programs to reach a wide variety of goals. Here on our Instagram you can find updates, meal ideas, daily life, workouts, giveaways, and so much more. With that being said, comment what you would like to see on our IG and we will make it happen! 🙌🏻

Welcome to @fernweh__fitness, and thank you for following us! We take pride in knowing that we are a very unique company. At Fernweh Fitness, our core values go beyond the appearance of being fit. We strive to assist individuals to reach their full potential by providing affordable programs to reach a wide variety of goals. Here on our Instagram you can find updates, meal ideas, daily life, workouts, giveaways, and so much more. With that being said, comment what you would like to see on our IG and we will make it happen! 🙌🏻
11 3 4 August, 2018 14:24

..7...8...9...10...set over. ⬇️ So, why did you stop? Is it because 1) your programme says that& #039;s how many reps you should do 2) because someone told you to or 3) because you couldn& #039;t physically do any more? ⬇️⬇️ It& #039;s likely to be one of the first 2 because we& #039;ve always been told that in order to build muscle, increase strength, improve endurance etc. you need to do & #039;this many reps& #039; and & #039;this many sets& #039;. ⬇️⬇️⬇️ The amount of sets and reps you do are important for what you want to achieve, but only if there& #039;s a sufficent stimulus. ⬇️⬇️⬇️⬇️ So, when you are prescribed (for example) 3 sets of 10 reps on the leg press, it doesn& #039;t mean select any old weight and do 10 reps, it means select a weight that you can physically only lift (correctly) for a maximum of 10 reps! And repeat that 3 times. ⬇️⬇️⬇️⬇️⬇️ Don& #039;t worry if you fail at 9, or do 11, or only make 7 on your last set, the idea is that you work to failure in each set. Once you can complete 3x10 at the selected weight, it& #039;s time to move up...that my friend is & #039;Progressive Overload& #039;. • • • • #igfitness #girlswholift #girlsthatlift #girlswhoworkout #fitfamuk #journeytofit #getstrong #progressiveoverload #progressnotperfection #weighttraining #pushyourself #fitfluential #pt #personaltrainer #fitnesstips #fitnessblog #bodytransformation #fatlossjourney #trainsmart #getstrong #strongnotskinny #workoutmotivation #instafit #instafitness #fitspo #fitspiration #fitlife #fitnessaddict #results #trainhard

..7...8...9...10...set over.
⬇️
So, why did you stop? Is it because 1) your programme says that's how many reps you should do 2) because someone told you to or 3) because you couldn't physically do any more?
⬇️⬇️
It's likely to be one of the first 2 because we've always been told that in order to build muscle, increase strength, improve endurance etc. you need to do 'this many reps' and 'this many sets'.
⬇️⬇️⬇️
The amount of sets and reps you do are important for what you want to achieve, but only if there's a sufficent stimulus.
⬇️⬇️⬇️⬇️
So, when you are prescribed (for example) 3 sets of 10 reps on the leg press, it doesn't mean select any old weight and do 10 reps, it means select a weight that you can physically only lift (correctly) for a maximum of 10 reps! And repeat that 3 times.
⬇️⬇️⬇️⬇️⬇️
Don't worry if you fail at 9, or do 11, or only make 7 on your last set, the idea is that you work to failure in each set. Once you can complete 3x10 at the selected weight, it's time to move up...that my friend is 'Progressive Overload'.
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#igfitness #girlswholift #girlsthatlift #girlswhoworkout #fitfamuk #journeytofit #getstrong #progressiveoverload #progressnotperfection #weighttraining #pushyourself #fitfluential #pt #personaltrainer #fitnesstips #fitnessblog #bodytransformation #fatlossjourney #trainsmart #getstrong #strongnotskinny #workoutmotivation #instafit #instafitness #fitspo #fitspiration #fitlife #fitnessaddict #results #trainhard
361 13 1 August, 2018 20:57

"I don& #039;t want to lift weights. I don& #039;t want to be bulky" This is something that we have heard a lot over the years but is also something I used to say many years ago! ⬇️⬇️⬇️ Before working in the fitness industry, my workout regime was pretty much all cardio to get rid of the wobbles, from running to aerobics, maybe with the odd body weight exercise thrown in ⬇️⬇️ Was I happy with my results and my body? No, I did not have any curves, just looked skinny! Did I enjoy spending hours on a treadmill? No! ⬇️⬇️⬇️ So why use weights? ➡️By lifting weights, you create an opportunity to grow muscle. As added muscle increases, it boosts your resting metabolism meaning there is potential to burn more calories throughout the day without stepping on a treadmill. ➡️You can create the body that you want to through using weights. For example if you want a perkier butt variations of squats and deadlifts will be regulars that you incorporate into your workout. ➡️Getting stronger! As women there is something strangely satisfying about being able to carry out things like lifting the shopping, carrying equipment etc. for ourselves and being able to kindly decline the offer of help. ⬇️⬇️⬇️ Won& #039;t I be bulky? It is hard to become "bulky" by just lifting weights. The pictures you see of female body builders and athletes are results of hard work that has taken years to accomplish in and out of the gym as their diets are just as rigorous. ⬇️⬇️⬇️ If you keep control of your calorie intake, it is simply impossible to gain significant amounts of muscle. Adding bulk is a by-product of eating excess calories combined with heavy weight lifting. Eating a well rounded nutritional diet with sufficient protein and calorie deficit will ensure your muscles are getting stronger and denser as well as burning fat. 💪🏻👊💪🏻👊 . . . . . #strong #stronger #strongwomen #strongnotskinny #girlswholift #girlsthatlift #girlsthatliftheavy #strengthtraining #weights #weightsvscardio #fitnessblog #fitspo #fitstagram #fitspiration #fitlife #instafit #instafitness #bulking #bulky #bodybuilding #nutrition #protein #caloriedeficit #calories #igfitness #fitfluential #fitgirls #fitgirl #fitnessaddict

"I don't want to lift weights. I don't want to be bulky"
This is something that we have heard a lot over the years but is also something I used to say many years ago!
⬇️⬇️⬇️
Before working in the fitness industry, my workout regime was pretty much all cardio to get rid of the wobbles, from running to aerobics, maybe with the odd body weight exercise thrown in
⬇️⬇️
Was I happy with my results and my body? No, I did not have any curves, just looked skinny!
Did I enjoy spending hours on a treadmill? No!
⬇️⬇️⬇️
So why use weights?
➡️By lifting weights, you create an opportunity to grow muscle. As added muscle increases, it boosts your resting metabolism meaning there is potential to burn more calories throughout the day without stepping on a treadmill.
➡️You can create the body that you want to through using weights. For example if you want a perkier butt variations of squats and deadlifts will be regulars that you incorporate into your workout.
➡️Getting stronger! As women there is something strangely satisfying about being able to carry out things like lifting the shopping, carrying equipment etc. for ourselves and being able to kindly decline the offer of help.
⬇️⬇️⬇️
Won't I be bulky?
It is hard to become "bulky" by just lifting weights. 
The pictures you see of female body builders and athletes are results of hard work that has taken years to accomplish in and out of the gym as their diets are just as rigorous.
⬇️⬇️⬇️
If you keep control of your calorie intake, it is simply impossible to gain significant amounts of muscle. Adding bulk is a by-product of eating excess calories combined with heavy weight lifting. Eating a well rounded nutritional diet with sufficient protein  and calorie deficit will ensure your muscles are getting stronger and denser as well as burning fat. 💪🏻👊💪🏻👊
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#strong #stronger #strongwomen #strongnotskinny #girlswholift #girlsthatlift #girlsthatliftheavy #strengthtraining #weights #weightsvscardio #fitnessblog #fitspo #fitstagram #fitspiration #fitlife #instafit #instafitness #bulking #bulky #bodybuilding #nutrition #protein #caloriedeficit #calories #igfitness #fitfluential #fitgirls #fitgirl #fitnessaddict
417 17 30 July, 2018 18:47

Appreciating the little things 🏞

Appreciating the little things 🏞
890 74 28 July, 2018 19:12

Throwback to when it wasn& #039;t raining 🌞

Throwback to when it wasn't raining 🌞
1362 40 13 March, 2018 19:01

Car sunsets ✨

Car sunsets ✨
1259 33 2 March, 2018 20:08

🍃

🍃
1208 32 22 February, 2018 19:54

🌲

🌲
1156 21 10 February, 2018 20:33

That greenery scenery lifestyle tho 🏡😍

That greenery scenery lifestyle tho 🏡😍
1138 28 6 February, 2018 19:50

Nature is like a drug. It& #039;s just a lot better for you 🌲

Nature is like a drug. It's just a lot better for you 🌲
1103 33 1 February, 2018 19:51

picturesque af 📸

picturesque af 📸
1097 36 29 January, 2018 20:10

Top girlswholift Posts

Who wants to go for a ride?!😜👩🏻‍🌾🦋 #takeyouforarideonmybiggreentractor

Who wants to go for a ride?!😜👩🏻‍🌾🦋 #takeyouforarideonmybiggreentractor
1590 16 37 minutes ago

Finding a balance in life is difficult. A bunch of people ask me how I can do school and find time to workout at the same time, and it’s all about balancing your priorities. • Last semester I took 15 credits, had a job as a TA, and my current job and still found time for the gym. What helped me a lot was planning ahead, setting goals, and writing down my plans. This semester I’m already planning my classes around when I can eat, when I can workout, when I will work, and when I can have free time! I’m taking only 8 credits this semester because I’m ahead of where I should be, and I’d like to have more time for my life outside of school. I have class Mon-Thursday at 8 am everyday because I know it will help me start my day. I also know that the gym is literally packed when everyone comes back to school. Honestly 50-100+ people in there. So I will workout at the “dead” time in the gym, around 11:00. • It may seem silly to plan my life around when I can workout, but it’s a time of self-care, meditation, therapy, growth, and progression. So why wouldn’t I give myself that time! Remember to prioritize so that you can stay consistent and happy with what you’re doing.

Finding a balance in life is difficult.
A bunch of people ask me how I can do school and find time to workout at the same time, and it’s all about balancing your priorities.
•
Last semester I took 15 credits, had a job as a TA, and my current job and still found time for the gym.
What helped me a lot was planning ahead, setting goals, and writing down my plans. This semester I’m already planning my classes around when I can eat, when I can workout, when I will work, and when I can have free time! I’m taking only 8 credits this semester because I’m ahead of where I should be, and I’d like to have more time for my life outside of school. 
I have class Mon-Thursday at 8 am everyday because I know it will help me start my day. I also know that the gym is literally packed when everyone comes back to school. Honestly 50-100+ people in there. So I will workout at the “dead” time in the gym, around 11:00.
•
It may seem silly to plan my life around when I can workout, but it’s a time of self-care, meditation, therapy, growth, and progression. So why wouldn’t I give myself that time! Remember to prioritize so that you can stay consistent and happy with what you’re doing.
8203 61 33 minutes ago

“If you love your body, then why do you change your body?”👇👇 (READ & hit that 💛) . I got a question the other day along the lines of “when will you be happy with your body”. This kinda stumped me because I’m already happy with my body...more than happy. So let me set the record straight: I challenge my body because I love it as is, but respect that it’s capable of so much more than I’m even aware of. Fitness is a constant reminder of just how resilient, adaptable, and capable my body is. . NOW - to address the elephant in the room - then why do you try to change your body? BECAUSE I CAN 🙌 because I am in control of my body and I sculpt it as I see fit. I post videos to help you target different parts of your body. Not so that you can look exactly like me or whoever your #bodygoals is, but so that you’ll feel more confident sculpting YOUR body as YOU see fit. . It’s kinda (ok very) nerdy, but ever since I got into fitness I’ve thought of myself kinda like a video game character. Even though I started from zero, I knew that there were so many different opportunities and paths I could take. And that if I worked hard enough, I could sculpt my body - my avatar - however I saw fit. Whether that meant adding more strength, more speed, more special skills...WHATEVER. While I’ll admit that there have been times when I’ve felt pressured by some of what I see on Insta - I don’t really care because at the end of the day this is my journey and my body to “level up” as I see fit 🤷‍♀️ I hope this helps clarify my stance 💪 (pic: @west_studio)

“If you love your body, then why do you change your body?”👇👇 (READ & hit that 💛)
.
I got a question the other day along the lines of “when will you be happy with your body”. This kinda stumped me because I’m already happy with my body...more than happy. So let me set the record straight: I challenge my body because I love it as is, but respect that it’s capable of so much more than I’m even aware of. Fitness is a constant reminder of just how resilient, adaptable, and capable my body is.
.
NOW - to address the elephant in the room - then why do you try to change your body? BECAUSE I CAN 🙌 because I am in control of my body and I sculpt it as I see fit. I post videos to help you target different parts of your body. Not so that you can look exactly like me or whoever your #bodygoals is, but so that you’ll feel more confident sculpting YOUR body as YOU see fit.
.
It’s kinda (ok very) nerdy, but ever since I got into fitness I’ve thought of myself kinda like a video game character. Even though I started from zero, I knew that there were so many different opportunities and paths I could take. And that if I worked hard enough, I could sculpt my body - my avatar - however I saw fit. Whether that meant adding more strength, more speed, more special skills...WHATEVER. While I’ll admit that there have been times when I’ve felt pressured by some of what I see on Insta - I don’t really care because at the end of the day this is my journey and my body to “level up” as I see fit 🤷‍♀️ I hope this helps clarify my stance 💪 (pic: @west_studio)
2204 72 16 minutes ago

How to stay motivated: 💪🏼Remind yourself of your goals. ⚡️Have a solid routine and track your progress. 🍿Reward yourself when you achieve your goals. 🙅🏼‍♀️Give yourself breaks. 💓Don& #039;t be to hard on yourself ⠀ 🏆and most importantly remember that the only one you compete against is yourself!

How to stay motivated:
💪🏼Remind yourself of your goals.
⚡️Have a solid routine and track your progress.
🍿Reward yourself when you achieve your goals.
🙅🏼‍♀️Give yourself breaks.
💓Don't be to hard on yourself ⠀
🏆and most importantly remember that the only one you compete against is yourself!
1139 22 2 hours ago

Green smoothies: yes or no?🤷‍♀️ I love it!! This one is with cucumber & spinach☺️ Also, we’re getting close to 50k subscribers on YouTube & I am SO thankful😭🙏💗 Make sure to subscribe to my channel (direct link is in my bio) because I have such a good giveaway coming up when we hit 50k!! Hope that you will be just as excited as I am💪🙊

Green smoothies: yes or no?🤷‍♀️ I love it!! This one is with cucumber & spinach☺️ Also, we’re getting close to 50k subscribers on YouTube & I am SO thankful😭🙏💗 Make sure to subscribe to my channel (direct link is in my bio) because I have such a good giveaway coming up when we hit 50k!! Hope that you will be just as excited as I am💪🙊
1937 41 39 minutes ago

This shiz is 🍌’s (caramelized, duh) Ya ever feel refreshed & kinda different, and you just know you& #039;re entering a new season of your life filled with growth & great things?? That& #039;s how I& #039;ve been feeling. I& #039;ve faced a lot of challenges in 2018 & gone through periods of decline & healing. I& #039;ve gained a new sense of independence. I’m happy in my imperfect life. Just a reminder that bad days build better days. Every storm passes if you will it to.🌻 • • • Deets: @betteroatssteel cut oatmeal with flax seed + caramalized bananas + sunbutter & a sweet honey drizzleeee

This shiz is 🍌’s (caramelized, duh)
Ya ever feel refreshed & kinda different, and you just know you're entering a new season of your life filled with growth & great things?? That's how I've been feeling. I've faced a lot of challenges in 2018 & gone through periods of decline & healing. I've gained a new sense of independence. I’m happy in my imperfect life. Just a reminder that bad days build better days. Every storm passes if you will it to.🌻
•
•
•
Deets: @betteroats steel cut oatmeal with flax seed + caramalized bananas + sunbutter & a sweet honey drizzleeee
667 64 3 hours ago

My mom loves this picture 🤓 👋🏼 ——————————— (Werbung da Verlinkungen) @hannah_durden🙋🏼‍♀️

My mom loves this picture 🤓 👋🏼 ———————————
(Werbung da Verlinkungen)
@hannah_durden 🙋🏼‍♀️
1252 94 4 hours ago

A low fat diet and low carb diet only work because you’re in a calorie deficit 🤷🏼‍♀️ They are almost ALWAYS not sustainable and lead to yo-yo dieting and binge eating FAR too often!!!! • I chose a sustainable lifestyle...not a diet!!! I eat almost 300 carbs and lots of fat!!! • Carbs give you energy!!! 🏋🏼‍♀️Fat helps keep hormones in check ✅ and your body functioning properly!! • You never hear about a low protein diet! Why? Because people know the importance of protein, but they don’t realize that fat and carbs are JUST as important!!!! ✅✅ • Stop listening to the❌ “next fad diet” JUST STOP!!! ❌It’s leading you to mental confusion, short term wins, but long term defeats!!! CHOOSE A SUSTAINABLE LIFESTYLE!!!! This will last a lifetime!!! • AB ATTACK IN VIDEO: 4 rounds, 45 seconds each 💃🏼💃🏼💃🏼 • 🌟1. Do you want to lose weight while eating 🍔🍫 & look SMOKIN in a 👙 OR • 🌟2. eat all the food, not gain alll da weight & put on muscle? • 🌟 have a sustainable lifestyle, where you stop fearing food, stop feeling guilty for eating, stop yo-yo dieting, and learn to love yourself? 👇🏻 • Let ME help YOU!!! 🙋🏼‍♀️ link for online coaching application in bio - must be determined, must want to change their life!! 🌟 @tilyoucollapse= OUTFIT 😍 “Csfit” saves you money!!! ——————————— #fitnesslife #legday #workoutvideo #health #healthcoach #macros #weightloss #iifymgirls #fitspo #gymmotivation #fitfamily #workoutmotivation #workout #fitnessmotivation #fitnesslife #gym #girlswholift #booty #glutes #legday @fitgirlvideos@healthleads@squatvideos@_workoutvideos@gymglutes@gymalpha @girlasthetics@gymtears@gymvideos@get_fit_videos@womenworkoutvideos@femalefitclub@fitfemaleclub@fitfemalesforever

A low fat diet and low carb diet only work because you’re in a calorie deficit 🤷🏼‍♀️ They are almost ALWAYS not sustainable and lead to yo-yo dieting and binge eating FAR too often!!!!
•
I chose a sustainable lifestyle...not a diet!!! I eat almost 300 carbs and lots of fat!!!
•
Carbs give you energy!!! 🏋🏼‍♀️Fat helps keep hormones in check ✅ and your body functioning properly!!
•
You never hear about a low protein diet! Why? Because people know the importance of protein, but they don’t realize that fat and carbs are JUST as important!!!! ✅✅
•
Stop listening to the❌ “next fad diet” JUST STOP!!! ❌It’s leading you to mental confusion, short term wins, but long term defeats!!! CHOOSE A SUSTAINABLE LIFESTYLE!!!! This will last a lifetime!!!
•
AB ATTACK IN VIDEO: 4 rounds, 45 seconds each 💃🏼💃🏼💃🏼
•
🌟1. Do you want to lose weight while eating 🍔🍫 & look SMOKIN in a 👙 OR
•
🌟2. eat all the food, not gain alll da weight & put on muscle?
•
🌟 have a sustainable lifestyle, where you stop fearing food, stop feeling guilty for eating, stop yo-yo dieting, and learn to love yourself? 👇🏻
•
Let ME help YOU!!! 🙋🏼‍♀️ link for online coaching application in bio - must be determined, must want to change their life!!
🌟
@tilyoucollapse = OUTFIT 😍 “Csfit” saves you money!!!
———————————
#fitnesslife #legday #workoutvideo #health #healthcoach #macros  #weightloss #iifymgirls #fitspo #gymmotivation #fitfamily #workoutmotivation #workout #fitnessmotivation #fitnesslife #gym #girlswholift #booty #glutes #legday
@fitgirlvideos @healthleads @squatvideos @_workoutvideos @gymglutes @gymalpha  @girlasthetics @gymtears @gymvideos @get_fit_videos @womenworkoutvideos @femalefitclub @fitfemaleclub @fitfemalesforever
1116 33 2 hours ago