🚨REAL CLIENTS, REAL RESULTS.
👇HOW TO JOIN👇
📲Click the link in my bio @ryan_spiteri OR Visit RyanSpiteri.com
✅Males & Females
✅Choose your favourite foods
✅No meal timing
✅Perfectly calculated for you
✅Includes Macros & Calories
✅Cater for all intolerances
✅Money back guaranteed
🚨GET STARTED 📲Click the link 🔗 in my bio @ryan_spiteri or Visit RyanSpiteri.com
Nothing fancy here! This may not look like much weight to people. Been 2 years since I've touched 315. Messed my back up and before that was pulling 395. Used a little more back to begin with but still somewhere to start! Trying to slowly get back to some weight I was at. 315x1 @182#gym#gymvideo#workout#workoutvideo#bethebestyouversion
Put some sort of imagery in a place where you look every day. That could be a fridge, a mirror or by your make up. So you can see your goals visually every day. I don’t care if you have to put your face on another woman’s body. This will help you create a reality you want to live into. 🏋🏻♀️
✖️ PLEASE COMMENT, DOUBLE TAP AND SAVE✖️ I’ve recently started using light weights or body weight exercises that focus on my target muscle groups of the day!
I can tell you what...I definitely feel the difference and am starting to see the difference more and more each week!✖️ ➖ 3X15
shouldn’t take more than 15 min and is a great full range of motion warm up !
8 exercises, 4 rounds, 32 min, full body workout 😅 🙌🏽 as you can see... I’m LOVING mixing these INTENSE workouts with heavy lifting a couple times a week (aka heavy glutes). I feel motivated, energized, and a huge endorphin rush after these types of workouts. Anyone else been training like this???
All you need is a kettlebell and a set of dumbbells. (KB is 15lbs, DBs are 12lbs). EMOM WORKOUT (every minute on the minute) 👇🏽
Minute 1. Reverse Lunge with Upright Row: 10 reps each side
Minute 2. 10 burpees
Minute 3. 20 total Alt. Jump lunges (weighted)
Minute 4. 12 Lateral Raise with Hammer Curl
Minute 5. 15 Wide Stance Squats
Minute 6. 8 reps of 180degree Jump Squats
Minute 7. 10 Walk Out Planks with Mt Climber
Minute 8. 10 Sit ups with Front Shoulder Press
***repeat 4x 💪🏽❤️
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!!
Burn fat on your arms, tone the biceps, forearm and grow the peak with these 3 simple exercises!
Swipe right to see the muscles targeted
Instructions: 3 sets of 15-20 reps each
Exercise 1- twisting bicep curls
Twist your arms as you curl up to work the biceps and forearm (brachialis, brachioradialis, extensor)
Exercise 2- concentration curls
You can sit on a bench or bend down with your elbow on your quad and dumbbell between your legs. Hold your upper arm stationary while your curl up and contract the bicep. This enhances the bicep peak
Exercise 3- overhead cable curl
Stand in the middle with an underhand grip. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Curl up to improve the bicep peak and add definition to it
Thank u guys for watching and please ask any questions 💪❤ #biceps#bicepsworkout#bicepsday
Are you finding it hard to fit in your abs during/after your workout? If so, try adding more compound movements into your workout! These exercises engage multiple muscles at once so you’re getting the most out of your training. Check out the workout I posted yesterday on my Instagram highlights under “Workouts” for this exercise here!
4 20an hour ago
Well, another video is uploaded to my main channel! If I’m being honest I wasn’t totally sure I was going to upload it. There’s some things that I didn’t like about it and I didn’t have great angles for all the exercises as I film by myself. BUT this quote really inspired me. I actually wrote a blurb in the description box in the video about starting. So I’d really appreciate it if you’d check it out and read my rambling on the video! This video is a work out video - something I’ve been interested in doing but something I was scared to do and scared what others might think. (Just being honest.) So here’s to doing scary things. 💕 .
As always link is in the bio. If you’ve read this whole caption.. I thank you, and appreciate you!
I don’t normally workout with headphones in (and I don’t use preworkout either! 😳 I’m basically a unicorn in the sense that I don’t need anything *usually* to get in the zone and push myself 😝)
but now that I have these pants with pockets in them, I listened to the “Fearless Motivation” Spotify station & it put me on awhole other level!!! I pushed myself harder than I have in a really long time 💪🏼 ... I was even that person who grunted a few times 🤣
(I only recorded a few exercises)
Warm up/functional movements
Hip thrusts SS straight leg dead’s 4x failure (8-12)
Lying hamstring curls SS banded squat to side raise 4x failure (8-12)
Reverse hypers SS side lunges 4x failure (8-12)
Donkey kicks on tbar row machine 4x failure (8-12)
Glute kickbacks 4x 10 each leg
Sloooow (eccentric & concentric) step ups SS frog pumps 4x failure (8-12)
Dumbbell RDLs SS Curtsey lunges 4x failure (8-12)
“Sled” pushes.. down & back the turf 3 times. Drive through your toes on this one to target that glute/hamstring tie-in area!
Incline walk on the treadmill @ 11%, 3.3 speed for 15 min
Always sipping on my @1stphorm glutamine, creatine, and BCAAs during my lift! Then Phormula 1 & Ignition post workout to quickly replenish my glycogen stores I used during my lift, reduce recovery time, and keep me in an anabolic (fat burning) state!! Mine tasted like a Wendy’s frosty today and was soooooo good!! Basically the reason why I lift 💁🏼♀️😉
#legday#death#glutes#hamstrings#booty#legworkout#workoutvideo#hipthrustisamust#muscles#growthwglutes#pumpkinbutt #🍑 #fitchick#fitness#duespaid#neversettle#iam1stphorm#1stphorm#strongwomen#murves#bodybuilding#workhard#fearlessmotivation
2 24an hour ago
JUST ME OVER HERE MIDST MIDNIGHT WORKOUT HIIII
Personal update: I’ve feel really 💩y the past two weeks. .
It’s interesting how tightly mind and body are connected, and I truly think there is something massive to be learned from this.
My body first felt off. Then my mind felt off. Then my body even more. Then my mind even more. .
Just in a couple of WEEKS, I’ve been digging myself a hole. .
I feel: tired, bloated, stressed, and uncomfortable right now, being really real with you. .
I choose to feel: persistent, focused, happy, and powerful, REGARDLESS. .
Can you take one thing from me today?
I feel like 💩, but I’m getting it done anyway.
Those who do conquer the world. .
Love yourself healthy, baby girl. 🏋🏼♀️
lil bit of a fat blasting HIIT circuit I promised youuuuu 😅💦💛 5 exercises, 2 rounds for a BOMB HOT FIRE high intensity fat blasting workout 👊🏼 BTW personal Q&A went live on my YouTube todayyy
1️⃣ 30 seconds | jump lunge, squat, lunge! I show a beginner modification at the end of the clip without the jumps! If I’m burnt out, I’ll switch to this to push through
Rest 20 seconds
2️⃣ 30 seconds | this move is LESS about quads and more so about quick movements and getting your heart rate up! You can see I don’t go into a deep squat. Jump over and add a little oblique crunch at the end lol
Rest 20 seconds
3️⃣ 30 seconds | MY FAVE! Been showing you star jumps forever now 😂 star jump into half burpee, plank walk over and do it again
Rest 20 seconds
4️⃣ 30 seconds | ball slams. All about quick movements here! Please don’t use a ball that will bounce and hit you in the face pls be careful
Rest 20 seconds
5️⃣ 30 seconds | in & out jump, into touch down each side
Rest 3-5 minutes and repeat again! Wearing new @gymshark leggings coming soooooon! No release date atm but I’ll let you know💛 song is Stole Your Car by Charlotte Lawrence
10 523an hour ago
When people say they don’t have motivation I just want to say suck it up buttercup!!! Like for real. A little harsh, but not having motivation is just an excuse. Am I motivated or excited everyday to go to the gym? Nope. But STOP MAKING EXCUSES for why you can’t be where you want to be! I literally crawled into the gym today and was dreading it before we even pulled into the parking lot, but I know what I want and laziness and excuses won’t get me there. I ended up having a good workout and ended with this bicep superset burnout. Stop giving up on yourself!!!!!! Hehe okay xoxo love you all ❤️❤️❤️
⁉️Ready to sculpt a lifted round booty?! Check out this week's 10 Min. Apple Bottom Booty (see what I did there? 😉) Workout w/ Resistance Bands.💥🍎💥
👌What's great about resistance bands is that they're incredibly effective, inexpensive, & easy to travel with...to name a few! ✔️✔️✔️So, what are you waiting for? 👉Head on over to my YouTube channel & get sculpting! (🔗Link in Bio🔝)
❤️Remember to show your support by clicking the LIKE & SUBSCRIBE button to connect w/ yours truly! Happy Saturday Weekend Warriors! 👊😘
💥Guys, the reason why I have never gotten hurt in the gym other than randomly hitting my head on various equipment in the gym 🤕🤕, no back pain, good posture, sexy abs, and overall good muscle balance IS BECAUSE OF MY STRONG CORE!! 💪🏾💪🏾
So if there is a muscle I would advice you never to neglect, that’s your core. Even to this day I make sure at least once a week to dedicate a good 15-30 minutes to my core like I did today 😊
Here a 7 of my favorite core exercises. Why? Because I don’t just want to talk about, but actually show what I do. .