#katiecrews

[pncrealty]

Police Officer Katie Crews, Austin Allen & the nation guards was involved in killing a Black Business Owner in Kentucky! She mocked his killing on Facebook! They did not activate their body cameras so the Chief got fired! David McAtee used to Gee the community and police for free! Someone started shooting while enforcing a curfew so now it’s alleged owner had a gun🤔 Family’s don’t believe them! When will they learn? This is why it’s important to hashtag racist people! #KatieCrews #AustinAllen #DavidMcAtee #Rip #BusinessOwner #Kentucky #Houston #PoliceKilling #Mocked https://www.instagram.com/p/CA9goAIhJu87u1kpZc4u_CavEYon9fR_p8a7Ac0/?igshid=1qjhukegwt8x6

[scurvelifestyle]

S-curve #workout #selfie @katiecrewe #converse #socks #ootd #fashion

[pallasathenagroup]

Body Recomposition Basics

This guide will discuss eating habits, please read at your own discretion if this topic triggers you. 💗 Also I’m not a PT!!! This isn’t a guide of “do this, do that” but rather a collection of information. 

WHAT IS “SKINNY FAT”?

It’s a colloquial term to describe having low body weight (“skinny”) but low muscle mass, leading to a soft but slim body. It’s very common among women who don’t eat very much and don’t do much sport. Is it bad? Not at all! Body recomposition is about gaining muscles and losing body fat so you will no longer be skinny fat by the end but rather you will have muscles and look “toned”.

HOW MANY CALORIES DO I NEED TO GAIN MUSCLE?

Depends on a lot of things! Online calculators don’t (and can’t) take into account your metabolism which is impacted by things like your current muscle mass and your NEAT (non exercise activity thermogenesis, e.g. fidgeting and moving around). Your NEAT actually makes up 63% of your day if you sleep 8 hours. Calculators are a good place to start but notice you may need to adjust it. Consult a dietician if you can.

To gain muscle you will need to eat at a surplus. This often means you will gain weight. The number on your scale will go up, but the size of your waist will likely go down. “You’ll need to eat more and you will gain weight” is difficult to hear for many people but understanding this is the first step. If you’re someone who’s never worked out before then you can make some baby-gains eating at maintenance but this can only get you so far.

HOW OFTEN DO I NEED TO WORK OUT?

Highly personal! But remember that your muscles need rest. Google “workout splits” to find one that suits you, but some examples are “upper/lower” and “push/pull/legs”. Leave at least 1 rest day between training 1 group of muscles.

CAN I JUST WORK OUT ABS AND BOOTY?

In theory you can, but why would you? It’s very difficult for a woman to get “bulky” even if she’s trying her best. You’re not going to look like a weightlifter just because you do rows, don’t stress about this! If you’re really worried, keep the weights very low. It’s important to have a balanced body. Working out just abs and glutes can lead to some muscle imbalance, posture issues, or daily life pain/tightness. Overactive glutes can lead to sciatica, and can also pull on the joints leading to injury. If some muscle groups are strong and some are weak then it can alter normal movement patterns, which then can have negative long-term effects on the body and the way you move.

HOW MUCH WEIGHT DO I NEED TO LIFT?

In the beginning, 0kg!!! Surrounding yourself with mirrors and focusing on getting perfect form can avoid injury later. To gain muscle, you need progressive overload, meaning you need to add more intensity each time. This can be in the form of resistance (bands/weight) or reps.

(pic source: @katiecrewe on instagram)

HOW DO WE PROTECT OUR SPINES?

Tucking in one’s tailbone is a way to use good posture to protect the spine. Since I’m not a PT I’m going to refrain from talking about this at length and instead link you to some videos. TLDR don’t stick/pop ur bum out!!

RESOURCES

https://youtu.be/-MRNjTr6xrE ♥ Jeff Nippard talks a lot of science and gives practical home workouts. #1 recommended viewing. No equipment workout linked.

https://youtu.be/xDmFkJxPzeM  ♥ This same guy has a series of videos on correct form (posture, etc)

https://youtu.be/0zhvUV1bAVQ  ♥ MadFit is a very easy access point for people who want to get fit but are overwhelmed by information.

https://youtu.be/dfnMaDaBk1c  ♥ Another great starting point!

[just-to-be-fit]

Insta Model :-  katiecrewe

                                           CHEST EXERCISES 💪🏻.

🔹Decline -> incline push-up drop-set Of course, choose an option appropriate to your current level (all incline is a-ok!)

[victoriaeden]

First workout week of the year doneee and I’m LOVING the @katiecrewe plan I started on the @fitplan_app it’s more challenging and fun than I expected! Little bit of different training splits than I’m used to so I’ve been sore all week, it’s great to switch things up so your body doesn’t get used to the same old routine. Plus it keeps things fun! I love this app so much guys, it’s great for people new to the gym who need guidance as well as anyone already in the fitness routine because there are tons of great plans you can follow to keep things fun and keep you in track. It’s seriously great! Aside from continuing to build up my leg and booty muscles, I have a couple of body weight exercise goals I’m working towards and Katie’s FitPlan has progression toward both, like what? Meant to be. Hoping in a couple months I can do unassisted pistol squats and pull ups. Hope you guys are crushing your New Years goals. Work hard, stick with it, be patient with yourself and enjoy the journey! 💗✨ (at MAC Fitness Gloucester) https://www.instagram.com/p/BsRd3QRFSg2/?utm_source=ig_tumblr_share&igshid=hsfulm6ov5m8

[mealpreponfleek]

These raw brownie balls look pretty 'baller' @ljadeparker 😜 _ Raw brownie balls! 😍 Recipe from @katiecrewe below because she's awesome and said I could share it with you guys! Like having these before a workout 💪 _ Add 1 cup of almonds to food processor & pulse on high until nuts are a fine crumble. Add 2 tbsp melted coconut oil, 2 heaping tbsp PB or almond butter, 1/3 cup cocoa powder (or raw cacao), 2 tbsp chia seeds + generous sprinkle sea salt - Pulse until combined. Next add 1 cup packed medjool dates and process until mixture becomes a very thick paste, slowly adding water to thin out if needed. Roll into balls. Add toppings & refrigerate or freeze until firm. Makes around 18 brownie balls. _ You can obviously skip the toppings to keep these completely clean BUT they are more fun with them 😋 I added M&M minis but also like using Reese's pieces, chocolate chips or sprinkles! 🎉 . . . . . #chocolate #raw #brownie #healthy #fitfood #glutenfree #cleaneating #vegan #fitfam #delicious #gains #carbs #eattogrow #weights #mealprep #foodporn #eatclean #strongnotskinny #flexibledieting #healthyfood #IIFYM #fitness #instafood #postworkout #nutrition #workout #foodprep #healthychoices #mealpreponfleek http://ift.tt/2p1uFiR

[womenfitness]

Follow 👉 @women._fitness for free daily workouts! Follow 👉 @women._fitness Postpartum changes - I’ll admit that I was afraid of being pregnant and “losing my hard work” and not being able to control the way my body changed. I worked hard on accepting that some changes are natural and showing myself grace and while I didn’t always embrace the process, I’m proud of how I’ve adjusted my mentality to be FAR more relaxed than before. People often want to know how to make big changes postpartum and the truth is, it just takes time and a lot depends on factors that are outside of your control. YOUR GENETICS! What type of pregnancy did you have? What was your birth like? How was your training prior to pregnancy and during? How much time and energy do you actually have to dedicate to training (gosh it’s so much harder to fit in than I anticipated)? Some changes are inevitable. You can do everything “right” and some things will just be different and that’s ok (but you also don’t have to love it). My best advice, at this phase and all other phases of your training, is to try to focus on moving in a way that makes you feel good and focus on function; improving what your body can DO vs fixating on what it looks like. I’m still not where I want to be strength-wise but I’ve been making different performance based goals that are challenging but realistic for me and feel so much more motivated and accomplished for it. Your body isn’t meant to always look the same, whether you’ve had kids or not (and you don’t need to have been pregnant to “justify” changes). You age, your life circumstances change. Try to consistently incorporate movement in a way that makes you feel best, whatever that looks like for you at a given time, and try to show yourself grace ❤️ Also, dang the human body is cool. cc: @katiecrewe (at New York Time Square) https://www.instagram.com/p/CWKAGgYop5m/?utm_medium=tumblr

[justgetfitnikki]

Struggling with motivation? Join my HOME 🏠 challenge & work out with me live! 💪🏽LIVE SCHEDULE ⬇️ (Link in bio) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Today April 17 - legs Sat. April 18 - cardio Sun. April 19 - macro calc workshop Mon. April 20 - legs Wed. April 22 - cardio Fri. April 24 - legs Sat. April 25 - cardio The full workouts will be available to members after. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ SAVE and SHARE this no equipment workout with a friend! . WORKOUT 💦 🔸pike push ups 3x8 per side 🔸bear squats 3x10 🔸crab holds 3x30 sec 🔸lateral lunges 3x10 🔸dead bugs 3x20 . Don’t forget to enter the GIVEAWAY on my last post 💪🏽! . Also, if you want to learn new thangs, follow my friend @katiecrewe I have learned so much from her over the years. She introduced me to pike push ups when she wrote me a program a couple years back. And more recently during one of her live workouts I learned bear squats and crab holds. If you follow the right people you can learn a lot of amazing things 🤗. . . #bodyweightworkout #bearsquat #pikepushup #bodyweighttraining #pushupvariation #homeworkout #hometraining #squatvariations #homeworkouts_4u #strongerwithnikki #justgetfitworkout #homeworkouts_4u #calistenics #calistenic #homeworkout #covıd19workout #equipmentfreeworkout #athomeworkoutvideos #noequipment #homeabworkout

[workoutguides-blog]

Seriously.. THESE GIRLS!! I honestly found myself some really amazing friends!! … Critically.. THESE GIRLS!! I truthfully discovered myself some actually superb associates!! So fortunate that I acquired the prospect to get to know all of them (+ @katiecrewe ) 💗 BEST WEEKEND EVER, SQUAD!! @womensbest

[scurvelifestyle]

Standing #dress-curvishly @katiecrewe #fashion #ootd

[gethealthy18-blog]

8 Online Fitness Coaches You Should Follow To Get A Fit Body At Home

New Post has been published on http://healingawerness.com/getting-healthy/getting-healthy-women/8-online-fitness-coaches-you-should-follow-to-get-a-fit-body-at-home/

8 Online Fitness Coaches You Should Follow To Get A Fit Body At Home

Chaitra Krishnan Hyderabd040-395603080 July 26, 2019

Maintaining a healthy body and mind has become more difficult than ever before due to the lack of time we all experience in our daily lives. After getting back from work, there’s hardly any time to spend with your family and friends. The scenario worsens if you’re a working mom because you’d probably not find enough time to even sleep well. But does this mean that you should compromise on your fitness? Hell NO! If time doesn’t allow you to go to a gym and workout or go for a run, you can work at the comfort of your home without the help of a trainer or any major equipment.

You can do this with the help of the internet fitness coaches who share their workout videos on social media. They explain to you different types of workouts, meal plans, and techniques to maintain your fitness. All you need is your smartphone and an active internet connection to start sweating the fat out. Also, unlike the many gym chains that rob you mercilessly, online coaching is for free. However, you may need to pay a small amount of money to access prime videos and services. But even so, the money that you’re spending won’t even be half of what you’ll be giving at a gym.

If you’re one among those people who don’t get to work out because of lack of time or because of the expensive deals at the gym, here are some of the best online fitness coaches you can follow:

1. Jessica Smith

jessy_fit / Instagram

We love Jessica Smith’s YouTube workout channel because she’s super cool and her workouts are super fast at fat burning. Her bio says “No crazy exercises, revealing outfits, or negative energy here — just common sense fitness, advice, and support from a certified wellness coach, trainer, and instructor with almost 20 years of experience…and my sidekick, Peanut the French bulldog.” You don’t get those perky promises that are too unrealistic to achieve in this channel. Jessica uploads videos on various fields of fitness ranging from yoga to strength training.

2. Dana Landgren

danalandgren / Instagram

Dana is an Instagrammer who focuses on pelvic floor exercises. She began making her workout videos after she was diagnosed with pelvic floor prolapse. If you want to keep your pelvic floor muscles strong, or if you want to get better from a prolapse, Dana’s videos are surely going to help you. Having weak pelvic muscles forbids you to follow your favorite exercises like planks and squats that will put pressure on your pelvic area. Dana has many workout videos on the alternatives of these exercises that will help you burn fat and strength train your body without worrying about the pelvic muscle issues. Strong pelvic muscles improve your entire body’s well-being and also help you experience the pleasure of lovemaking better.

3. Joanna Soh

joannasohofficial / Instagram

Joanna Soh is a YouTuber who shares her fitness coaching videos on the online platform. She brings a fitness pro to your living room and has awesome routines like 400+ calorie burn workout and strength training challenges. With the workouts including 1,000 squats and lunges, you can expect your legs to become stronger than ever.

4. Jen Esquer

docjenfit / Instagram

Jen has always been quite the active person she is today, since her childhood. She used to participate in dance, gymnastics, and track and field right from her school days. As she grew up, she turned her love for movement into her career. Today, she is a doctor of physical therapy, a yogi, and Pilates instructor. Her Instagram feed is very informative if you want to learn about home workouts.

5. Mike Donavanik

mikedfitness / Instagram

Celebrity trainer, Mike Donavanik has an amazing YouTube channel that you’ll love. His kickass workout videos include kettlebells and kickboxing. He makes his content conversational enough so that you enjoy the workout sessions and always stay away from the unwanted “rah-rah” that will just kill your time and lengthen the video.

6. Jen Widerstrom

jenwiderstrom / Instagram

Jen Widerstrom is a trainer in the NBC reality show, The Biggest Loser that rewards overweight contestants who compete against each other in weight loss. She’s a complete health expert with NASM (National Academy Of Sports Medicine), Dynamax Master Trainer, and CrossFit Level 1 certifications in her kitty. Also, she has written a book called Diet Right For Your Personality Type. Follow her on Instagram to know the best type of workouts you can do at home to get that strong and toned body you dream of.

7. Ben Bruno

benbrunotraining / Instagram

Ben Bruno works at Mike Boyle Strength & Conditioning, one of the most respected gyms in Boston. He has celebrity clients like Jessica Biel, Chelsea Handler, and Kate Upton and his Instagram account is an open book for fitness enthusiasts. He mostly posts casual workout videos of himself or his clients that are easy to learn and practice at home.

8. Katie Crewe

katiecrewe / Instagram

Katie Crewe is not just a certified strength and conditioning specialist, health coach, and nutritional practitioner but she’s also a strong woman who promotes body positivity. She posts super interesting workout videos and also videos in which she corrects others who make mistakes while working out. Now, isn’t that just amazing?

It doesn’t matter if you’re working out at a gym or if you’re working out at home as long as you’re doing it right. Which online fitness coach did you like the most and who are you going to follow? Let us know in the comments below.

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Chaitra Krishnan

Source: https://www.stylecraze.com/trending/online-fitness-coaches-you-should-follow/

[kettlebellkings]

Some nice and challenging at home movements. Thanks for your share @katiecrewe ! 🔸Kettlebell reverse lunges – 12/side 🔺Single arm rows – 12/side OR banded rows https://www.instagram.com/p/B_EH5pppJ8D/?igshid=1kkfqq45a56cd

[just-to-be-fit]

Insta Model :- katiecrewe                                     

                                           CHEST EXERCISES 💪🏻.

🔹Dips I’m a little more pitched forward to make this more chest-focused (although your tris will still 🔥) -

[victoriaeden]

Our hotel gym was so smalllll it only had cardios and a rack of weights. I went to the nearby gym for a leg day but it was so shockingly nasty and yucky that I stuck to the hotel the next few days🤯, you can do plenty of modifications using just dumbbells, it’s way better than missing your workout all together just because your situation is sub-optimal. Especially if, like most of us, you indulge a little more while away and can’t perfectly track all your calories. I incorporated some supersets and got sweaty awesome workouts in regardless. You don’t HAVE to workout while on vacation, but I personally don’t like to take a trip as an excuse to go crazy, and I find that I genuinely enjoy myself more when I know I earned a little more flexibility by starting my day right in the gym. You can always find tome to fit a workout in! Hope you’re all still going after your goals like badasses this month, you’ve got this. 💗✨ I’m still training using the @fitplan_app and I loveeee it! Chugging along on a killer @katiecrewe plan, happy to be back home and back to my gym today! 🙏🏻 https://www.instagram.com/p/BsjLphLlEDd/?utm_source=ig_tumblr_share&igshid=1hbap2odc5d2u

[mealpreponfleek]

You can never #mealprep too much green! 🌿 _ Everything green for mealprep 👊 So many veggies plus a few different meal options this week!🔸Meal 1 - Seasoned baked chicken breast from @gimmesomeoven with zucchini noodles & bell peppers🔸Meal 2 - Buffalo chicken cobb salads with pre prepped hard boiled eggs & turkey bacon to top with🔸Meal 3 - Cream of broccoli soup minus the cream (made with coconut milk 😉) from @lyngenetplan🔸Meal 4 - Omelettes planned for the mornings (1 egg + egg whites) with toast, coffee and of course ketchup 😋 Then for the Snacks - Raw brownie balls from @katiecrewe & chocolate coconut butter cups🔸Feeling ready for the week! 💪 _ Meal Prep Credit: @ljadeparker http://ift.tt/2k4Icnc

[liposuctionbeforeandafter]

Fitness stars

Fitness stars before and after; You know how an Instagram feed that is loaded with rainbow-shaded products of the soil can get you amped up for eating something solid? It’s sort of the equivalent with wellness influencers. Pursue boss ladies who post flexy selfies with inscriptions about their exercise, recordings of themselves dead-lifting twice their weight, completing a cracking draw up, or nailing a yoga headstand, and you may feel increasingly roused to start to sweat.

@brittnebabefitness

In case you’re not an aficionado of the rec center but rather need to get fit, Brittne’s framework is stuffed with full-body exercises you can truly do in your kitchen (since that is the place she does them as well). Her rec center lewks are additionally *chef’s kiss.* Fitness stars before and after.

@stephaniesanzo

Ever toyed with the concept of weight training or power lifting? Meet your new most loved influencer. The Aussie seat presses, deadlifts, and squats several pounds and gives top to bottom lifting tips for her 1.2 million adherents! You gotta see it to trust it.

@linnlowes

This Swedish ensured mentor gives supportive exhortation on quality preparing methods to benefit as much as possible from of your exercises. Additionally, the pics of Linn with her man and her canines are the cutest ever.

@kelseywells

Ever ponder what the heck each one of those machines at the rec center are for? Permit Kelsey to demonstrate to you what’s up. From link stations to leg squeeze hardware, your young lady demos what you can do and how to do it through wellness recordings set to fun bops.

@yogi_goddess

Zen out with this yoga whiz’s snaps of rousing handstands, precious stone mixed self-care, and flawless acroyoga presents. Goodness, and her floofy feline additionally does yoga with her. This isn’t a penetrate.

@katiecrewe

Regardless of whether you’ve been lifting loads forevs or you’re new to the quality amusement, Katie’s Insta is stuffed with supportive exhortation. Look at her day by day exercise recordings, goods change pics, and sound formulas for major inspo.

@chontelduncan

Lifting is extraordinary and all, yet now and then you simply need to punch something. Enter, Chontel. The Australian confirmed mentor and mother of two offers recordings of her Muay Thai boxing preparing alongside directions to attempt the moves yourself. What’s more, make sure to look at her back muscles. Damn, young lady.

@ChristmasAbbott

On the off chance that you have any questions about female weightlifters’ abilities, let Christmas demonstrate to you the light: With in excess of 700,000 adherents, the CrossFit contender and Olympic lifter posts photographs and recordings of herself lifting madly substantial crap.

@AmandaBisk

This Australian goddess hasn’t piled on in excess of 682,000 supporters to no end. The activity physiologist, yoga educator, and CrossFit mentor posts G-O-R-G-E-O-U-S photographs of herself perspiring wherever you need to be.

@Blogilates

Cassey Ho is a body positive guaranteed health specialist and Pilates expert cherished by more than 1.4 million Instagram adherents. Her feed is brimming with effortless stances and Pilates moves scattered with sound sustenances — and lovable creatures. (Since why not?)

Fitness stars before and after

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Fitness stars