Lisa van der Valk

16 y/o me would have never believed this 😳😭😭 i’m on the gymshark website, pinch me!!!!!!!! & ofcourse don’t forget to use code “LISAVANDERVALK10” 😭😭😭😭

one from the bali archives 🥹 entire bali month we already ate the protein oats, but couldn’t share anything yet — because we did not make the announcement yet hehehehe

THIS SOUND IS PERFECT FOR PUMP CHECKS!!!! this pumpcover wasn’t really ✨pumpcovering✨but ok

November felt like a dream looking back at it 🥹☁️✨ first 2 weeks were still spent in Bali, drinking coconuts everyday, good weather and surfing a lot — straight from that we went shooting with @upfront to announce our collaboration and directly after that I flew to the UK to shoot with @gymshark (all with my jetlag hahahaha) Then I got a little bit sick (like expected), but last week I fully recovered, moved finally my cat into our new house, am getting back on track with my workouts, went to a festi & event with my girls and building ikea pax closets 🤓 november you were lovely <333

how to feel STEP UPS in your glutes ⬇️⬇️ • I used to do them like the first few clips and could only feel my lowerback / quads and never my glutes. • now I do them more as a step down, but not necessarily with touching the ground. You can make it easier for yourself by touching the ground and pushing yourself up with that leg. But I reach my full glute stretch before reaching the ground. • I also try to make them more hip hinge and try to have a 90 degrees angle with my working leg • In the first example you can see that my knee comes far over me feet and I try to reduce that also Iknow this isnt the “perfect” way of performing a step up, but for me this really really helps me to feel the stretch all the way in my glutes and only in my glutes. Maybe this will help for y’all but remember that every body is different and works differently ❤️

when I saw someone posting this sound on tiktok with their different hairstyles during these years I had to make my own version of it 🥹 2021: already working out for 3.5 years, always felt too thin/skinny and just wanted to gain muscle and weight in general. 2022: finally found what helped me gaining weight despite my fast metabolism. I finally reached my goal weight 70kg and kept ‘bulking’ till 74kg 2023: I always thought that gaining weight and training hard and heavy will help me to gain the body I always wanted, but I was wrong. I lost weight again and started training differently by the end of the year 2024: this year I cut off as much sugar as I can (I can say I always have been a lil sugar obsessed haha) started eating more natural proteins and started training differently. so starting this video always wanting to gain weight (as a massive dirty bulk) to just wanting to gain muscles and not stepping on the scale every day. Despite eating better foods now I still snack A LOT and eat unhealthy stuff, I would lie if I said that I do the 80/20 rule cus im not. I just try to avoid sugars. On a training level I really let go the feeling of always wanting to be strongest haha. I loved to hit new PRs, so my trainings were focused on getting stronger instead of growth. You can’t do both at the same time as effective, that is something that I have tried for 5 years and when I realized that and just started training for growth (2024) I made the most progress ❤️

WHAT 1 YEAR OF GLUTE PROGRESS CAN LOOK LIKE ⬇️⬇️⬇️ 22 november 2023 - 22 november 2024 1. If you are actually going to train for ‘growth’ instead of ‘strength’: I always wanted too many things at once, a new squat PR and bigger and rounder glutes. The PRs came because I surprisingly focused more on that. For example, I always started with heavy squats instead of hip thrusts – and those things really matter 2. I let go of the feeling of always wanting to get stronger, I started training my glutes lighter and really focusing on mind-muscle connection, time under tension and doing a slow tempo. Time under tension and tempo: very simply put, you can maybe do 20 reps with 100kg if you exhaust it as quickly as possible, but when you lower the weight slowly, go up and even hold it (so exhausting with a lot of control) you can maybe only do 8 reps. The 8 reps are many times as much and will make you grow more than the 20 reps. 3. I will keep saying this and keep repeating it: train. To. Failure!!!!! And this is probably the hardest part, because your mind gives up faster than your body. The rule I tell myself all the time when it comes to training to failure — If your mind wants to give up, do at least 3 more reps. 4. training is 1 but also give your body enough fuel to grow and train hard. 1.5/2g protein per kg body weight (preferably as natural as possible) and CARBS — they give you a lot of strength and energy so you can get more out of your workouts. 5. get enough rest, this is a mistake I made for a long time by training quads & glutes on Monday, glutes on Wednesday and quads on Friday. I now take AT LEAST 2 full days of rest between my leg workouts 6. stretch after your workouts; have active rest days, give your muscles other stimuli than just lifting heavy weights 7. creatine, I am a fan and always will be. It gives your muscle connections more volume which makes you look more ‘muscular’. I hope this helps a little and let me know if you have any questions, lots of love ❤️

at this point, lets just move to an island @workoutsbychristina 🏝️ dumpy from Gili T & nusa lembongan/ceningan!!!!! just lots of cats, beautiful beaches, cute kinis & GOOD weather

make sure to get some cute fits that make you feel CONFIDENT (!!!!) in tonights black friday sale there will be up to 70% discount and 10% EXTRA discount with “LISAVANDERVALK10” 🛒 🏃🏽‍♀️ sooo the best time to get some cute fits

the perfect 45 min glute workout for if you don’t have enough time!!!! stick to the basics and train. till. FAILURE!!!!!!!! bc girls pls remember, better 3 exercises where you took THE MOST out of it, instead of 5 exercises with half work

my favorite gymfits in a week!!!!! here are the deets: 1. starting clip: rib bralette (size S) 2. adapt safari seamless shorts in depth purple (size S) + adapt safari seamless bralette in depth purple (size S) + power washed jogger in depth purple (size M) 3. corset seamless sportsbra + shorts in lift blue (size S) + elevate tracktop in black (size S) + diffuse sweatband 4. minimal sportsbra in titanium grey (size S) + everyday seamless shorts in purple (size S) + fleece straight leg joggers in black (size M) + sport cap 5. adapt safari seamless longsleeve, bralette & legging in wave blue (all size S) 6. everyday seamless all in one in black (size S) + sherpa puffer jacket in sand brown (size L) let me know if you have any Qs !!!!!! <3

giving y’all full princess fairy mode because @lounge_ black friday sale is live — up to 70% discount!!! so go check it out 🧚🏼‍♀️ 🌺💞 ad