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Latest #exercise Posts

  • What a lovely day! Had a super chill morning in PJ's. Around lunch we grabbed our bikes and went for a ride to the Twiske, a nature reserve nearby. The only lure needed was a pirate ship based playground and some French fries with a movie if we finished. Needless to say, roughly 15km of cycling (on her mini bike), loads of outdoor fun in the adventure playground, a proper afternoon playing boardgames and the promised fries later I have a snoring daughter upstairs. We need more weekends like these!!
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#outdoor #cycling #daughter #prouddaddy #daddysgirl #nature #playground #buiten #genieten #zon #dochter #exercise
  • What a lovely day! Had a super chill morning in PJ's. Around lunch we grabbed our bikes and went for a ride to the Twiske, a nature reserve nearby. The only lure needed was a pirate ship based playground and some French fries with a movie if we finished. Needless to say, roughly 15km of cycling (on her mini bike), loads of outdoor fun in the adventure playground, a proper afternoon playing boardgames and the promised fries later I have a snoring daughter upstairs. We need more weekends like these!!
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    #outdoor #cycling #daughter #prouddaddy #daddysgirl #nature #playground #buiten #genieten #zon #dochter #exercise

  •  0  0  2 hours ago
  • PHASE 1: Strength
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My arms and back are weak. I cannot do a single pull up. My legs are also quite weak. I am just generally very weak. I think this is the main thing that’s limiting me.
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@stamford_sloths_climbing have kindly helped me put together a training plan to get stronger. It involves doing two strength sessions a week. One is climbing based - find a overhang that’s one of two grades below your max and climb it, then rest for 3mins, then climb it again, then rest for  3mins, then climb it a third time. Do this for six different overhang problems. The other session is gym based and involves doing eccentric pull ups, press ups and weighted one legged squats. This on top of my “just for fun” climb sessions.
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My one month goal is to be able to do a single pull-up. Just one. That’s all I’m asking for. Just one single pull up.
  • PHASE 1: Strength
    -
    My arms and back are weak. I cannot do a single pull up. My legs are also quite weak. I am just generally very weak. I think this is the main thing that’s limiting me.
    -
    @stamford_sloths_climbing have kindly helped me put together a training plan to get stronger. It involves doing two strength sessions a week. One is climbing based - find a overhang that’s one of two grades below your max and climb it, then rest for 3mins, then climb it again, then rest for 3mins, then climb it a third time. Do this for six different overhang problems. The other session is gym based and involves doing eccentric pull ups, press ups and weighted one legged squats. This on top of my “just for fun” climb sessions.
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    My one month goal is to be able to do a single pull-up. Just one. That’s all I’m asking for. Just one single pull up.

  •  0  1  2 hours ago
  • It’s so easy to make excuses and skip your training.... I’m too busy, I’m too tired, the kids are on school holidays or whatever you are telling yourself.
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Once you make working out a priority and don’t go into the internal battle the story will change.
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My advice is to book your workouts into your diary and make a commitment with yourself. When you feel tired remind yourself you will get more energy after you’ve trained. And don’t go into any other excuse and stop yourself and Go Workout! 👊
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#workout #exercise #fitness #health #wellness #getfit #fitnessinspo #blabla #excuses #nomoreexcuses #pt #healthcoach #terrigal #centralcoast #nsw
  • It’s so easy to make excuses and skip your training.... I’m too busy, I’m too tired, the kids are on school holidays or whatever you are telling yourself.
    .
    Once you make working out a priority and don’t go into the internal battle the story will change.
    .
    My advice is to book your workouts into your diary and make a commitment with yourself. When you feel tired remind yourself you will get more energy after you’ve trained. And don’t go into any other excuse and stop yourself and Go Workout! 👊
    .
    #workout #exercise #fitness #health #wellness #getfit #fitnessinspo #blabla #excuses #nomoreexcuses #pt #healthcoach #terrigal #centralcoast #nsw

  •  1  0  2 hours ago
  • You gotta work! You want something that you don't have then... .
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You got to do the work to get it. Your mom can't do it for you. Your friends can't do it for you! You.have.to.do.it! No excuses. Put in the work, and guess what, it is sooo worth it. Feeling healthy...nothing feels better! 😁🌱
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So, with that said. I joined a challenge at work to keep me going strong with some added accountability. I also have decided to up the game in my workouts by adding in more Grit and more Shaun T 🤪‼️
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Today's workout certainly for that goal...
Insanity Asylum Speed and Agility ☑️
Wow! That was sooo killer. Loved it! .
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#yougottaputinthework #youarepowerful #youarestrong #youcan #youvsyou #beachbodyondemand #shaunt #shauntfitness #asylum #insanity #insanityasylum #fitfam #exercise #workout
  • You gotta work! You want something that you don't have then... .
    .
    You got to do the work to get it. Your mom can't do it for you. Your friends can't do it for you! You.have.to.do.it! No excuses. Put in the work, and guess what, it is sooo worth it. Feeling healthy...nothing feels better! 😁🌱
    .
    .
    So, with that said. I joined a challenge at work to keep me going strong with some added accountability. I also have decided to up the game in my workouts by adding in more Grit and more Shaun T 🤪‼️
    .
    Today's workout certainly for that goal...
    Insanity Asylum Speed and Agility ☑️
    Wow! That was sooo killer. Loved it! .
    .
    #yougottaputinthework #youarepowerful #youarestrong #youcan #youvsyou #beachbodyondemand #shaunt #shauntfitness #asylum #insanity #insanityasylum #fitfam #exercise #workout

  •  1  0  3 hours ago
  • After a 6 day hiatus from exercise to rest and recover post-Marathon I was itching to get back in the saddle and enjoy our beautiful weather along the water. It couldn’t of been any better as I  had one of the best and longest rides to date. We went a little further to explore a new park along the way and stumbled across one of the biggest owls we have seen perched over her nest! So cool! 🦉 It’s always a good week to me when I can put on more miles via foot and bike than by car. 💗
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#rest #recover #comebackstronger #bike #florida #floridalife #tampa #clearwater #safetyharbor #fitfam #owl #nature #exercise #besttherapy
  • After a 6 day hiatus from exercise to rest and recover post-Marathon I was itching to get back in the saddle and enjoy our beautiful weather along the water. It couldn’t of been any better as I had one of the best and longest rides to date. We went a little further to explore a new park along the way and stumbled across one of the biggest owls we have seen perched over her nest! So cool! 🦉 It’s always a good week to me when I can put on more miles via foot and bike than by car. 💗
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    #rest #recover #comebackstronger #bike #florida #floridalife #tampa #clearwater #safetyharbor #fitfam #owl #nature #exercise #besttherapy

  •  0  0  3 hours ago
  • Getting stronger.  Leg days are my absolute favorite body part to train.  W/ @nickprusakowski always on beast mode.
  • Getting stronger. Leg days are my absolute favorite body part to train. W/ @nickprusakowski always on beast mode.

  •  4  1  3 hours ago
  • Var helt underbart väder ute idag och passade på att ta en lång promenad ute 🌱
Sen blev det ett fantastiskt gympass 🦄
Var ni ute i solen något idag?
  • Var helt underbart väder ute idag och passade på att ta en lång promenad ute 🌱
    Sen blev det ett fantastiskt gympass 🦄
    Var ni ute i solen något idag?

  •  6  2  3 hours ago
  • New York is absolutely indescribable but flying over New York in a helicopter is just breath taking. 🚁
  • New York is absolutely indescribable but flying over New York in a helicopter is just breath taking. 🚁

  •  4  1  3 hours ago
  • Do you want to build your glutes?🤔
Tag your gym buddies !👇🏻
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Apply these steps to maximise glute gains:
1. Train glutes more than once per week - This will give optimal frequency and volume for muscle gains and recovery.‼️
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2. Apply progressive overload - Gaining strength in the form of weight, reps or sets is the key to muscle growth📈
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3. Calorie surplus - Eating 200-300 calories above maintenance should be sufficient for optimal muscle growth and minimise fat gain.🍗
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4. Hip thrusts - EMG data suggests hip thrusts activate the glutes more then any other exercise even squats so make sure to prioritise this movement!💪
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5. Squat stance - it is shown that a wider stance with toes pointed outwards increases flute activation so try this for that extra gain🔥
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6. Vary your rep ranges - the glutes have a mixture of type 1, 2a and 2b muscle fibres so vary your rep ranges to recruit all fibres.❗️
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7. Pre-activation - the glutes are often a muscle that can be hard to get firing so a few sets of kick backs for 20-25 reps on a light weight can help activate the glutes.🍑
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8. Protein - 0.8-1g per lb of body weight should be sufficient for maximal protein synthesis to illicit muscle growth.🥩
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9. Correct form deadlifting - If you avoid injury you have a much better chance of being able to increase strength. You should be keeping your back straight at all times, not using too much of a hyper extension at the top of the movement and squeeze your glutes. ✅
  • Do you want to build your glutes?🤔
    Tag your gym buddies !👇🏻
    -
    Apply these steps to maximise glute gains:
    1. Train glutes more than once per week - This will give optimal frequency and volume for muscle gains and recovery.‼️
    -
    2. Apply progressive overload - Gaining strength in the form of weight, reps or sets is the key to muscle growth📈
    -
    3. Calorie surplus - Eating 200-300 calories above maintenance should be sufficient for optimal muscle growth and minimise fat gain.🍗
    -
    4. Hip thrusts - EMG data suggests hip thrusts activate the glutes more then any other exercise even squats so make sure to prioritise this movement!💪
    -
    5. Squat stance - it is shown that a wider stance with toes pointed outwards increases flute activation so try this for that extra gain🔥
    -
    6. Vary your rep ranges - the glutes have a mixture of type 1, 2a and 2b muscle fibres so vary your rep ranges to recruit all fibres.❗️
    -
    7. Pre-activation - the glutes are often a muscle that can be hard to get firing so a few sets of kick backs for 20-25 reps on a light weight can help activate the glutes.🍑
    -
    8. Protein - 0.8-1g per lb of body weight should be sufficient for maximal protein synthesis to illicit muscle growth.🥩
    -
    9. Correct form deadlifting - If you avoid injury you have a much better chance of being able to increase strength. You should be keeping your back straight at all times, not using too much of a hyper extension at the top of the movement and squeeze your glutes. ✅

  •  4  1  3 hours ago
  • 🏃‍♀️ PART 2: When is exercise unwarranted? Well that depends on the intensity of exercise and your current state of health. *
*
🏃 This meta analysis found that, on an acute level, strenuous exercise can provoke gastrointestinal symptoms, including, but not limited to heartburn, diarrhea or GI bleeding. *
🏃‍♀️ Prolonged or endurance exercise can produce reduced gut barrier function and even toxic effects through a reduction of blood flow to and from the abdominal organs, and bacterial translocation to blood stream via an increase of intestinal permeability. Incidents of anaemia, endotoxaemia, malabsorption, inflammation and hypersensitivity were some of the other reported effects. *
🏃‍♀️ Unfavorable effects for the liver were detected with high serum levels of bilirubin, aspartate aminotransferase and alkaline phosphatase. *
🏃 Exercise along with anorexic non-eaitng patterns was found to have a negative impact on the quantity of health-promoting bacteria. It enhanced microbes related to disruption of the gut mucosal barrier. *
*
🏃‍♀️ Separate studies found that patients with Ulcerative Colitis or ME/CFS showed worsening of symptoms following exercise associated with intestinal dysbiosis. This due to increased intestinal permeability and increased bacterial translocation from the intestine into the bloodstream, resulting in inflammation which, in turn, increased symptoms (such as pain, fatigue, and mood). In these patients, the characterization of the gut microbiome demonstrated significant alterations compared with healthy controls with an increase of Firmicutes, particularly of Clostridium spp., in blood samples after exercise. *
*
🏃 What can we take away from this? I would say leave HIT or endurance exercise for the healthy. If you know that you are in the midst of a chronic illness, are recovering from disordered eating, chronic GI imbalance or chronic fatigue, try adopting gentle forms of movement. If you still practice a higher intensity form of movement, place emphasis on recovery using nutrition, meditation, Epsom baths, hyperbaric oxygen, light therapy, etc
*
*
Vincenzo Monda et al (2017) Exercise Modifies the Gut Microbiota with Positive Health Effects.
  • 🏃‍♀️ PART 2: When is exercise unwarranted? Well that depends on the intensity of exercise and your current state of health. *
    *
    🏃 This meta analysis found that, on an acute level, strenuous exercise can provoke gastrointestinal symptoms, including, but not limited to heartburn, diarrhea or GI bleeding. *
    🏃‍♀️ Prolonged or endurance exercise can produce reduced gut barrier function and even toxic effects through a reduction of blood flow to and from the abdominal organs, and bacterial translocation to blood stream via an increase of intestinal permeability. Incidents of anaemia, endotoxaemia, malabsorption, inflammation and hypersensitivity were some of the other reported effects. *
    🏃‍♀️ Unfavorable effects for the liver were detected with high serum levels of bilirubin, aspartate aminotransferase and alkaline phosphatase. *
    🏃 Exercise along with anorexic non-eaitng patterns was found to have a negative impact on the quantity of health-promoting bacteria. It enhanced microbes related to disruption of the gut mucosal barrier. *
    *
    🏃‍♀️ Separate studies found that patients with Ulcerative Colitis or ME/CFS showed worsening of symptoms following exercise associated with intestinal dysbiosis. This due to increased intestinal permeability and increased bacterial translocation from the intestine into the bloodstream, resulting in inflammation which, in turn, increased symptoms (such as pain, fatigue, and mood). In these patients, the characterization of the gut microbiome demonstrated significant alterations compared with healthy controls with an increase of Firmicutes, particularly of Clostridium spp., in blood samples after exercise. *
    *
    🏃 What can we take away from this? I would say leave HIT or endurance exercise for the healthy. If you know that you are in the midst of a chronic illness, are recovering from disordered eating, chronic GI imbalance or chronic fatigue, try adopting gentle forms of movement. If you still practice a higher intensity form of movement, place emphasis on recovery using nutrition, meditation, Epsom baths, hyperbaric oxygen, light therapy, etc
    *
    *
    Vincenzo Monda et al (2017) Exercise Modifies the Gut Microbiota with Positive Health Effects.

  •  0  2  3 hours ago
  • Do you want to build your traps? ☑️
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brought to you by  @physiqueandstrength 👈🏻
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Comment down below how much you can rack pull!💯
-
Tag your gym partner! 👇🏻
-
Follow these 6 steps to maximise trap gains:
1. Train traps more than once per week - This will give optimal frequency and volume for muscle gains and recovery. ‼️
-
2. Apply progressive overload - Gaining strength in the form of weight, reps or sets is the key to muscle growth. 📈
-
3. Calorie surplus - Eating 200-300 calories above maintenance should be sufficient for optimal muscle growth and minimal fat gain. 🍗
-
4. Exercise selection - heavy rack pulls, rows and power shrugs will blow up your traps!💪🏻
-
5. Protein - 0.8-1g per lb of body weight should be sufficient for maximal protein synthesis to illicit muscle growth. 🥩
-
6. Correct form - If you avoid injury you have a much better chance of being able to increase strength. You should be keeping your back straight at all times and not hyper-extending. ✅
  • Do you want to build your traps? ☑️
    -
    brought to you by @physiqueandstrength 👈🏻
    -
    Comment down below how much you can rack pull!💯
    -
    Tag your gym partner! 👇🏻
    -
    Follow these 6 steps to maximise trap gains:
    1. Train traps more than once per week - This will give optimal frequency and volume for muscle gains and recovery. ‼️
    -
    2. Apply progressive overload - Gaining strength in the form of weight, reps or sets is the key to muscle growth. 📈
    -
    3. Calorie surplus - Eating 200-300 calories above maintenance should be sufficient for optimal muscle growth and minimal fat gain. 🍗
    -
    4. Exercise selection - heavy rack pulls, rows and power shrugs will blow up your traps!💪🏻
    -
    5. Protein - 0.8-1g per lb of body weight should be sufficient for maximal protein synthesis to illicit muscle growth. 🥩
    -
    6. Correct form - If you avoid injury you have a much better chance of being able to increase strength. You should be keeping your back straight at all times and not hyper-extending. ✅

  •  1  1  3 hours ago
  • Whoa!! It might be ❄cold ❄outside..... But that doesn't stop the O2 group from bringing the 🔥heat🔥

#bootcamp
  • Whoa!! It might be ❄cold ❄outside..... But that doesn't stop the O2 group from bringing the 🔥heat🔥

    #bootcamp

  •  6  1  5 hours ago

Top #exercise Posts

  • Good morning everyone!
Who is ready for some football today??
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What teams do you think will win and make it to the Super Bowl? 🤔
My guess is 49ers vs Chiefs, what do you think?
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  • Good morning everyone!
    Who is ready for some football today??
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    What teams do you think will win and make it to the Super Bowl? 🤔
    My guess is 49ers vs Chiefs, what do you think?
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  •  3,136  37  5 hours ago
  • This year I promise myself that I will 🥳✨⁣
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1. Focus on what makes me truly happy ⁣
2. Strengthen my mind and body through fitness ⁣
3. Fuel my body and mind with wholesome nutritional food #SwipeLeft for personalized protein @gainful 
4. Embrace my new journey through nursing school ⁣
5. Be grateful each day 🦋⁣
⁣
Name a promise you made for yourself this year? Share below ⬇️⁣
#gainful #personalizedprotein
  • This year I promise myself that I will 🥳✨⁣

    1. Focus on what makes me truly happy ⁣
    2. Strengthen my mind and body through fitness ⁣
    3. Fuel my body and mind with wholesome nutritional food #SwipeLeft for personalized protein @gainful
    4. Embrace my new journey through nursing school ⁣
    5. Be grateful each day 🦋⁣

    Name a promise you made for yourself this year? Share below ⬇️⁣
    #gainful #personalizedprotein

  •  231  18  3 hours ago
  • First week back in sonography school and learning OB for the first time was interesting to say the least! I like it so far but finding it much more challenging than general abdominal ultrasound on adults. Maybe because it’s the first week 😂
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Anyways, haven’t had much time for the gym with class, clinicals, and work but once I get back in my groove I’ll figure it out as usual!
.

Have a happy Sunday my loves!
  • First week back in sonography school and learning OB for the first time was interesting to say the least! I like it so far but finding it much more challenging than general abdominal ultrasound on adults. Maybe because it’s the first week 😂
    .
    Anyways, haven’t had much time for the gym with class, clinicals, and work but once I get back in my groove I’ll figure it out as usual!
    .

    Have a happy Sunday my loves!

  •  169  6  4 hours ago