fit with heidi | PT student

demon back loading … 🔪 @rival.thelabel #backday #backworkout #demonback #gymgirl #fitnessmodel #fitnessinfluencer #fitgirl #fitnessmodel #gymmodel #bodygoals #instafit #fitstagram #modelsearch

the last one showin attitude hahaha 👀 #fitnessmodel #gymmodel #modelsearch #model #fitnessgirl #gymgirl #natural #naturalface #nomakeup #selfie #mirrorselfie #naturalbeauty #gymgirls #fitgirl #fitstagram

I’m just tryna be myself I got everybody mad at me for it top @musclenation Shorts @silvaactivesport dc HEIDI Gym @stayfit_phuket #fitnessmodel #fitnessinfluencer #fitnessgirl #legs #glutes #gluteworkout #gluteday #gymgirl #fitgirl #flex #model #modelsearch #fitstagram #bodygoals #biscep #abs

what I changed ⬇️ 1. Diet She ATE. I fuelled my body properly. When I first started training I was not eating much food, very small portions. However as stated consistently with training, I needed more energy to burn, so I ate more food. I focused on building muscle which requires eating 1.5 - 2 times per kilogram of body weight, as well as carbs for fuel. As someone that also does not track food, I stayed away from unhealthy fats and stuck to healthy fats and lots of fruits and vegetables. Creatine and BCAA are also great supplements to assist, as well as protein shakes. 2. Training & Intensity I trained more often than when I first started as well as training harder. As I built more muscle and endurance (as well and eating more food as mentioned above), I could go harder for longer. I learned proper form, tried as many different workouts as I could until I found what worked for me. I stuck to my routine and progressively overloaded in the same workouts. Some other things that worked for me: - always doing cardio and abs every week, treating it as I would an upper day or lower day - sticking to 80/20 rule has assisted me so much. I have only 1-2 max junk food per week and rarely snack (unhealthy snacks like chocolate chips lollies etc) during the week. generally I don’t crave snacks at all. I spread out my meals - breakfast, lunch, dinner, and snacks (protein shake, fruits, protein bar) and have smaller portions 💛 I hope this helps! Follow my account for more tips and tricks (online coaching will be coming soon too!) outfit details - first pic @boandtee second pic @musclenation - - - - - - #fitnessmodel #fitnessinfluencer #fitnessgirl #gymgirl #gymmodel #fitgirl #fitnessgirl #fitstagram #bodygoals #girlswholift #fitspo #transformation #gymtransformation #bodytransformation #gains #bodytransformations

either put me in a gym or chuck me in a swimming pool I’ll be happy . . . . . . #bodygoals #fitgirl #fitnessmodel #fitnessinfluencer #abs #shoulders #upperbody #fitnessgirl #gymgirl #fitmodel #modelsearch #gymmodel #swimming #onepiece #swimsuit #bathers #influencer #contentcreator #girls #girlsgirlsgirls

not seeing results? I bet you aren’t training like this ⬇️ this is a comparison of your first reps should look like progressing over to how your last reps should look like. realistically your last few reps on your 3rd to 4th set you should be finishing a few reps short of failure. Remember: you will be pushing CLOSE to failure - all while still maintaining the proper form (very important to avoid injury) training in this way supports muscle growth, however always keep in mind everybody trains for different purposes. powerfliting/bodybuilding, strength training, sports conditioning training and whether you are a beginner or advanced lifter will also impact whether this type of training if suitable for you or not. . fit from @rival.thelabel - - - - - - #fitnessmodel #fitnessinfluencer #gymgirl #gymmodel #fitgirl #fitnessgirl #fitstagram #bodygoals #girlswholift #fitspo #back #backday #fitgirls #upper #upperbody #backworkout #pt #coach #personaltrainer #onlinecoach #onlinept #onlinetrainer #fitnesstips #fitnesscoach

reps and sets below ⬇️ my EXACT quad routine: squats (4 x 12) deadlift (4 x 12) leg press (4 x 12) heel elevated goblet squat with lunge (4 x 12 (6 lunge each leg)) leg extension (4 x 12) I’ve found this routine to be the best if you want to focus on enlarging and strengthening your legs as a whole because the first 3 exercises are compound lifts, working the whole legs, and you can go heavy if you want that extra pop. the last 2 and quad isolated exercises for the icing on the cake 🦵 fit details top @rival.thelabel shorts @silvaactivesport . . . . . . #quads #legday #quadday #legs #legworkout #legdayeveryday #legsworkout #quadworkout #coach #pt #personaltrainer #fitnesstrainer #onlinept #onlinecoach

who doesn’t love a shoulder pump fr!! try this elite tier shoulder superset in your next shoulder workout Other shoulder workouts you can do with dumbbells to complete the session: - shoulder press - incline side lat raises - upright row - Arnold dumbbell press For rear - rear delt flys - shrugs . wearing @musclenation top @bestbodyapparel leggings . . . . . . #shoulders #shoulderday #shoulderworkout #shoulder #upper #upperbody #upperbodyworkout #dumbellworkout #dumbbells #gymgirl #fitnessinfluencer #fitnessmodel #gymmodel #fitgirl #fitnessgirl #fitstagram #bodygoals #girlswholift #fitspo #girlsofinstagram #pt #coach #onlinecoach #fitnesscoach #personaltrainer #onlinept

remember: YOU control the weight, don’t let the weight control you! this helps to increase time under tension to support muscle growth. some other tips to keep in mind: • keep a slow and controlled tempo • focus on mind to muscle connection • keep your technique throughout - don’t increase the weight if you can’t control it or keep adequate form . wearing @silvaactivesport . . . . . . #fitnesscoach #pt #personaltrainer #gymtrainer #gymcoach #onlinecoach #onlinept #onlinetrainer #fitnessmodel #fitnessinfluencer #gymgirl #gymmodel #fitgirl #fitnessgirl #coach #fitstagram #bodygoals #girlswholift #fitspo #legs #glutes #rdls #romaniandeadlift #glutes #thickthighs

quads forever stealing the show but I ain’t mad about it 😅 I’m loving the texture the camera gives on photos and videos, while I don’t have the most expensive camera in the world I’m loving the dark aesthetic gym vibes it’s giving 🖤training update: I feel like I’m finally back on track with my training, after moving here to Phuket and settling in our place for 3 months now I feel like training is fully back to normal There is also a steam room and swimming pool where I live so I have been taking advantage doing 10 mins steam room on training days and having a swim after which is sooooo good Additionally I have been aiming for a minimum of four 30 minute cardio sessions too. Often I will do 5 but my minimum is 4 time a week. I usually do either 30 mins bike, 30 mins incline walk, or 15 mins run + 15 mins incline walk/stair master I’d also love to try Muay Thai while I’m here or get back into boxing. I’m not sure which one I want to stick with as Muay Thai is great because it’s something new I can try, but I’ve done boxing before and also love that… so we’ll see! . FIT DETAILS everything from @rival.thelabel . . . . . . #fit #fitness #fitnessmodel #fitnessgirl #fitbody #girlswholift #explore #gympage #fitnesspage #coach #pt #onlinecoach #onlinecoaching #onlinecoaches #personaltrainer #quads #quadzilla #legday #legs #thickthighs #thickthighssavelives #fitgirl #fitmodels #natural #naturalbeauty #fitmodel #gymfit

let’s talk about it ⬇️ 1. Not getting your head into training / Not training with intensity training with no intensity or intention will not get you results. you have to push yourself to see change and growth. by changing nothing, nothing changes. take away the distractions, get your head in the game, & focus on mind to muscle connection 2. Your last reps look like your first you should be struggling to finish your last reps on your last 1-2 sets of each workout. you are not pushing yourself hard enough if you are easily completing all the sets. this is where the growth happens. if all the sets are too easy, up the reps or up the weight. . fit details @rival.thelabel top @silvaactivesport shorts . . . . . . #pt #coach #onlinecoach #personaltrainer #personaltraining #personaltrainers #onlinept #coaching #fitnessmodel #fitnessinfluencer #gymgirl #gymmodel #fitgirl #fitnessgirl #fitstagram #bodygoals #girlswholift #fitspo #gymtips

sorry mum, it’s not just a phase 😩 we out here growing every single muscle I can see on my body 🤣 my personal fitness goal is to not neglect a single muscle. I find enjoyment in the process, even if I hate training that muscle, I despise the feeling of regret if I skip or neglect something. At the moment, it would be cardio, which I’m adding more into my routine. beast mode is always on 🦍 taking body building quite too literally haha 📈 fit details: top @rival.thelabel shorts @silvaactivesport . . . . . . #bodybuilder #bodybuilding #bodybuild #bodybuildingmotivation #bodybuildingmotivations #bodybuildinglifestyle #bodybuildingnation #bodybuildingcom #bodybuildinglifesyle #fitbody #fitgirl #fitnessgirl #fitnessmodel #fitnessinfluencer #pt #personaltrainer #onlinercoach #pt #fitnesscoach #onlinecoach #girlswholift #ripped #legs #legworkout #glutes #quads #thickthighs #thickthighssavelives