Tag: bikini
Gym Crush: Courtney King is a True Beauty
Images via Instagram @courtneykiing
Courtney King is strong and gorgeous.
Courtney King is the Ms. Bikini Olympia 2016, so it’s safe to say she has one of the best bodies on the planet. Not only does she has an amazing body but she also has a beautiful heart and spirit.
Courtney has an active Instagram (467K followers) where she regularly posts her training routines, diet tips, and lifestyle posts. King is genuinely one of the most humble, genuine, and caring fitness athletes you’ll come across on Instagram.
Courtney King – The Bikini Queen
Courtney King is in her mid 20’s and started on her fitness journey early in her life. She was 17 years old when she first stepped onto a stage. King currently offers her services online for Competition Prep and personal training through her website.
King is a Gym Shark sponsored athlete and has her own line of clothing in collaboration with the company. Sometimes you might end up wondering if the clothes make her look so good, or is it the other way around.
A Foodie at Heart
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If you’re into healthy diets and recipes, following Courtney’s YouTube channel is a must. Courtney has everything from protein ice-creams, muffins, cakes on her channel. You’ll just love the recipes King shares.
Courtney’s pear-shaped butt is probably her best body part. She helps her followers achieve a rear like her’s by sharing exercises and training tips on her Instagram. Achieving a Ms. Bikini Olympia level butt isn’t easy, and King’s workouts are the proof.
Always Remeber to Have Fun While You’re at it
Courtney isn’t all about business, she’ll keep you entertained with posts like these. We’re sorry Drake but we’ll have to give this one to Courtney. We’re sure Drake wouldn’t mind either.
King became a new mom recently after getting a new French Bulldog, Poppie. Courtney’s selfies with her baby girl will make you fall head over heels in love with both of them. Don’t be surprised if you find yourself wanting a pet dog for yourself after following King.
What we love about Courtney is the fact she is a complete foodie and shares pictures of delicious looking mouth-watering food. You won’t be seeing the good old chicken breast and rice on her timeline.
Be My Muse
Courtney is an outdoor person and you’ll find her posing with beautiful landscapes in the background. You’ll have to make a choice between looking at her or the scenery behind her. It won’t be a hard decision to make though.
Coming as a surprise to everyone, Courtney didn’t step onto the Ms. Bikini Olympia stage to defend her title in 2018 owing to health reasons. King has had her fair share of ups and downs in her fitness career.
An even bigger surprise came when Courtney announced her sudden retirement from competing this year in March. King had a small career on the Ms. Bikini Olympia stage, but she made a dent, let her presence know and will be remembered for a long time for her incredible physique.
The GI team wishes Courtney King the best of luck and hope for health and happiness. We hope she achieves bigger things in the fitness industry.
Do you follow Courtney King on social media? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All images courtesy of Instagram
Alexia Clark Profile & Stats
The biography, life, and accomplishments of Alexia Clark
Image via Instagram @alexia_clark
Alexia Clark is an American fitness model and social media celebrity born on 22 May 1990 in Arizona. With over 2.1 million followers on Instagram, she is one of the most-recognized fitness celebrities on the internet. Alexia is known as the ‘Queen of Workouts.’
Below is a complete breakdown of Alexia Clark’s profile, stats, biography, training, and diet regimens.
Full Name: Carriejune Anne Bowlby
Weight
Height
Date Of Birth
110-120 lbs
5’7″
22/05/1990
Division
Era
Nationality
Fitness Model,
Social Media Celebrity
2010
American
Image via Instagram @alexia_clark
Biography
Born and raised in Arizona, USA, Alexia had an active childhood. Growing up, she loved to exercise and was engaged in many sports. According to Clark, high school sports were an outlet for all of the competitive energy pent up inside her.
Her love for fitness grew immensely when she enrolled in Arizona State University to study marketing. Since she did not enjoy her degree, she spent most of her time working out in the gym and researching ways to improve her physique.
Fitness is like a cure-all drug for Alexia Clark. She believes working out every day helps boost her energy and outlook on life. Clark notices a negative impact on her mood every time she misses a workout.
Alexia started working at a marketing company after graduation. Although Clark landed a great job, she realized she had no passion for it. It was then she decided to follow her passion and left her job to become a personal trainer.
New Beginnings – Fitness Modelling
The Instagram celeb’s family and friends have always been supportive of her choices and decisions. Alexia reveals that she did not feel anxious or nervous while leaving her steady job to pursue a new career.
According to Clark, she grew up listening to self-improvement and motivational speakers on tape that her dad played for her and her two brothers in their car whenever they were driving.
From that point, it took her two years to sculpt her physique. Alexia Clark credits her family and friends as being the biggest influences on her. They encouraged her to succeed as a fitness model by pushing her to audition for numerous photoshoots.
Lo and behold, the ‘Queen of Workouts‘ got selected in the second audition she attended. Alexia Clark was featured on the cover page of a popular fitness magazine.
She then began appearing in commercials and ads for several popular brands and companies. Some of the most popular magazines she has appeared in include “Men’s Health Magazine” and “Good Morning America.”
Turning into a Social Media Star
In 2013, Clark started posting pictures and videos of her lifestyle and training on Instagram.
She was always trying new exercises and a combination of movements in her workout. Looking at her progress, people close to Alexia started asking her for fitness advice. Many did not live near her and could not train with her, so Clark started posting her workouts on social media.
According to Alexia, it started with just friends and family following her workouts, but over a short period it turned into thousands, and the thousands turned into two million people.
Alexia Clark’s Instagram profile is a goldmine for workouts, exercise, and nutrition tips.
Image via Instagram @alexia_clark
Training
Alexia Clark is a hardcore fitness athlete. She trains seven days a week. Yes, you read that right. She takes no days off.
Clarks mixes HIIT workouts with traditional CrossFit training, creating her own unique style of workouts.
Although Alexia trains every day and performs a lot of functional movements, she is not a fan of lifting heavy. Instead, she focuses on following a full range of motion and perfecting her form.
Alexia Clark Training Routine
The following is Alexia’s full-body circuit training workout for burning fat:
1. Circuit 1 – 3 rounds
Push-up: 10 reps
Jump Over: 10 reps
Bent-Over Row: 10 reps
Overhead Press: 10 reps
Squat: 10 reps
2. Circuit 2 – 3 rounds
Ball Toss: 10 reps
Dips: 10 reps
Kettlebell Swing into Press: 10 reps
Step-up: 10 reps
Plank Press: 10 reps
3. Circuit 3 – 3 rounds
Pull-up: 10 reps
TRX Row: 15 reps
Battle Ropes: 40 reps
Sit-up: 15 reps
Wall Walk: 20 reps
4. Circuit 4 – 3 rounds
Close-grip Pull-down: 10 reps
Single-Arm Lat Pull-down: 10 reps
Oblique Crunch: 10 reps
Cable Reverse Grip Row: 10 reps
Rear Delt Fly: 10 reps
Note: While doing the circuits, limit your rest duration to 45-60 seconds between rounds.
Not to mention, Alexia Clark does not do the same workout twice. She ensures she never hits a plateau by constantly including different training techniques, exercises, and styles into her workouts.
“Every day presents new challenges, and no two days go exactly the same. The same should apply to your fitness regimen, to keep it mindful.” – Alexia Clark
Training Advice from Alexia Clark
Here are a few training tips from the ‘Queen of Workouts’:
Consistency is key: According to Alexia, one of the biggest challenges she faced in the beginning was staying consistent with her training. She insists on making your fitness routine a habit.
Change is the only constant: Not only does changing her workouts consistently keep Alexia interested, but she also believes that it helps her yield the best results.
Make fitness a part of your lifestyle: An individual needs external motivation to train when they look at working out as a chore. Making your fitness routine a daily ritual will help you become the best version of yourself.
Be a part of a community: Being a part of a community can keep you accountable and give you a platform to share your journey. Alexia believes that training with friends and family helps create a healthy environment where everyone motivates each other. Clark has built a community of herself called the “Queen Team“.
Image via Instagram @alexia_clark
Nutrition
Alexia Clark follows a nutrient-rich whole food diet. She keeps her diet clean all year round and does not believe in eating cheat meals. The Instagram star likes to receive her nutrients from a variety of quality sources and does not limit herself to certain foods.
Alexia meets the majority of her daily calorie needs through protein and fiber-rich foods. Some of her go-to foods include chicken breast, egg whites, fish, feta cheese, and dark green veggies.
Alexia Clark’s Daily Meal Plan
When looking to shed body fat, Alexia’s diet includes:
Meal 1
Warm Lime Water: 1 glass
Egg Whites: 2
Oatmeal: 1 serving
Meal 2
Fruits: 1 serving
Meal 3
Vegetable Soup: 1 serving
Egg Sandwich: 1
Brown Rice: 1 serving
Fish: 1 serving
Meal 4
Fresh Fruit Juice: 1 glass
Vegetable Salad: 1 serving
Meal 5
Greek Salad: 1 serving
Feta Cheese: 1 serving
Soup: 1 serving
Image via Instagram @alexia_clark
Supplements
Alexia Clark uses the following supplements to improve her recovery and maintain her shredded physique throughout the year:
Fat Burner: A fat burner makes sure she is not storing excess body fat. An effective fat-burning supplement converts stored body fat into energy.
BCAA: Helps build muscle, decrease muscle fatigue and alleviate muscle soreness.
L-Glutamine: Helps muscle recovery, gut and immune function.
10 Best Butts on the Internet
Instagram is the best place to find the greatest butts on the planet. If it is an ass worth looking at, you’ll surely find it on Instagram. Fit chicks and their loyal following are some of the reasons Instagram has a huge userbase.
If you’re a butt connoisseur like us, we know how much time you’re spending to find the best butts to look at. We did the hard work for you and put together the best rears on the internet in this article.
10 Best Rears You Should Be Following on Instagram
1. Jen Selter
Jen Selter is a 24-year old internet celebrity celebrated amongst her followers for her perfect rear. Selter has appeared on many TV shows promoting health and fitness and we’re sure we’ll get to see much more of her in the future.
Looking to cut weight and get shredded?
These top fat burners for women are ideal for fitness-minded individuals to stay lean.
2. Alice Matos
Alice Matos is a Brazilian beauty with a stellar booty. Matos is much more than a pretty face. Alice runs her fashion brand, Labellamafia, and has turned it into fashion label which is widely successful.
3. Michelle Lewin
Michelle Lewin is one of the most successful fitness athletes and has been around for the longest time. Lewin has appeared on several fitness magazines and is known for her grueling workouts. This Latina’s rear is a piece of art.
4. Paige Hathaway
Paige Hathaway is one of the hottest fitness athletes. Hathaway has a butt to die for and she is big on breaking the stereotype that muscles aren’t for women. With a body and face like her, people are surely going to listen to her.
5. Nikki Blackketter
Nikki Blackketter started out as a YouTuber and has gathered a fan following on all the social media platforms. Blackketter loves training her glutes (it shows) and shares her workouts with her followers.
Want to get shredded and impress women on the beach and in the gym?
These top fat burners for men are ideal for individuals who want to get diced and shredded.
6. Karina Elle
Karina loves squatting, and we’re grateful for it. Elle is one of the few female fitness celebrities who doesn’t hold back from sharing her sweaty photos and videos. Karina keeps it real and has a stunning butt.
Best Multivitamins For Women To Boost Health & Wellness 2021
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7. Sonia Isaza
Sonia Isaza is a Colombian bodybuilder and fitness model with an absolutely incredible physique. With over 3 million followers on social media, Sonia is one to definitely take note of for her work ethic, workouts, and modeling photos, showing off a shredded aesthetic. Using her platform, she seeks to inspire change in others while also continuing to promote herself.
8. Ashley Kaltwasser
Ashley is a 3X Ms. Bikini Olympia winner (2013, 2014 and 2015). It is needless to say she has one of the best butts in the industry. Kaltwasser has left competing and focuses on building her following on the internet.
9. Courtney King
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Love me a good full booty & hamstring focused lower body day ? did this workout yesterday + a yoga class! Felt so good to lift & then flow though a deep stretch afterwards practicing yoga ?♀️ (need to commit to more yoga!) I wasn’t feeling the best… but I did what I could using a lot of isolating, squeezing and time under tension during this workout! Make sure to save to try some of these exercises and tips in your next #BOOTAY day baybayyy! THE WORKOUT: 1️⃣deep sumo squat holding a dumbbell, I like to do these standing in between two benches as well! 2️⃣high platform deep lunge, focus on your form here and pushing up through the heel squeezing your glute at the top of the movement! 3️⃣reverse hack squat, to challenge yourself and feel even more tension in the glutes, put a band around your knees! you might need to drop the weight a bit if you do it that way and focus on driving your knees out and coming up at he top feeling it all in your booty! 4️⃣reverse hyper with a squeeze off a bench, bosu ball or box im like doing here! this is a great time under tension exercise that fatigues the glutes like no other! AGAIN, MAKE SURE TO SQUEEZE AT THE TOP! 5️⃣t-bar squat to wide stance deadlift, you will feel full glute and hamstring activation with this guy! 6️⃣t-bar deep squat pulse, lots of tension with any type of pulsing or 1 1/2 squats! 7️⃣GHD, round your back so you feel this in the hammies and booty over your lower back. I did a drop set with weight then no weight for a complete burn out! 8️⃣high rep sumo deadlift burn out, I kept the tension in my glute and heels!! Song is @travisscott butterfly effect ?
A post shared by Courtney King (@courtneykiing) on Jan 9, 2020 at 10:35am PST
Courtney King won the Ms. Bikini Olympia in 2015. King is one of the cutest girls in the fitness industry and we would go as far as to say, she is complete wife material. Courtney posts her glute workouts online, and you should give them a try.
10. Yanet Garcia
Yanet Garcia exploded onto the scene when her pictures from her weather reporting days went viral. Garcia has since become an internet celebrity. Yanet has a perfectly shaped bottom, one you wouldn’t mind looking at for hours.
Who do you think has the best butt on the internet? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All images courtesy of Instagram
Sonia Isaza Profile & Stats
The biography, life, and accomplishments of Sonia Isaza
Photo via @niaisazaoficial Instagram
Sonia Isaza is a Colombian bodybuilder and fitness model with an amazing physique. Starting out as a model, she transformed her physique to competition ready and shares her journey with her massive following on social media.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Sonia Isaza
Weight
Height
Date Of Birth
115-125 lbs.
5’3”
09/24/1988
Profession
Era
Nationality
Bodybuilder, Fitness Model
2010
Colombian
Photo via @niaisazaoficial Instagram
Biography
Born in Colombia, Sonia was always active and stayed as healthy as she could. Throughout her teen and high school years she was content with life, but her early-20’s saw a change in that mindset. She wanted more. She wanted to push herself to see just how far she would go. She began going to the gym and slowly over time transformed her physique.
In the mid-2000’s, she moved to the United States and settled in California. Her lifestyle was that of a competitive bodybuilder and she sought to always try and perfect her fitness and lifestyle routines. Fairly soon after, she started on social media and without even trying, began to build a larger following. She now uses her platform to motivate others so they too can have a physique like Sonia herself.
Training
Sonia’s training revolves around using a variety of exercises. For those lower body muscles, she puts an emphasis on her quads and glutes while upper body is abs with a focus on building those surrounding muscles. A favorite machine of Sonia’s is the smith machine, for she can perform many exercises while also focusing on toning.
Abs are a key part of her routine and she believes in a traditional approach to a strong core. For reps, she will do around 10-15 per exercise and really push the variety, either focusing on crunches or other bodyweight exercises, but also working with cables and machines as well.
Photo via @niaisazaoficial Instagram
Nutrition
Sonia puts an emphasis on whole foods and works incredibly hard with her diet. Balancing out her macronutrients is key in staying on track and she will indulge in a cheat meal here or there. For the most part, her diet is clean, whole, and one to keep her moving at maximum capacity.
Supplementation
Along with a solid training routine and nutrition plan, Sonia focuses on supplements to give her that extra boost. While she uses her own supplements of choice, some key products to note are protein powders, pre-workouts, and BCAAs. These will ensure a well-rounded routine for pre-, mid-, and post-workout gains. To optimize health and wellness, a multivitamin and omega-3 supplements are key for ensuring you stay in the gym and grinding away.
Gym Crush – Karina Elle
Images courtesy of Instagram @karinaelle
Kariana Elle is a true Cali girl who loves the beach and gym life. Elle is a former competitive cheerleader and a cross country runner. After college, Karina devoted most of her free time to fitness and started competing in bikini shows.
The half Vietnamese – half-French beauty is a fitness model, a personal trainer and was named the most “in-demand” fitness model by a popular magazine in 2014. Elle won the World Fitness Federation Pro Bikini Championship amongst many others.
Hotness Overload – Karina Elle
While attending the University of Florida, cheerleading and cross country running was replaced by being a part-time group fitness instructor. For Karina, the transition from cheerleading to fitness came naturally as she liked her fitness instructor job so much.
Karina isn’t your average fitness girl who is always on the lookout for the right lighting for the perfect booty shots. Elle is comfortable sweating and having messy hair as she goes about doing her thing.
Squat Rack is the Altar
Elle likes to squat heavy and can put many men to shame with the depth and form of her squats. Karina prefers using heavy weights as it helps in fully engaging all her muscle fibers and maximizes muscle growth.
After winning the overall title in her first bikini show, Karina started modeling for the top agencies in the country. Elle has featured in several minor TV commercials, has been featured on the cover of one of the most renowned magazines in Singapore in 2013, and she achieved all this at the age of 26.
Get the Best of Everything
The 5’11” internet fitness celebrity is into yoga and can turn the world into her yoga mat. Karina says her addiction to endorphins which she gets after a good workout helps her stay motivated to hit the gym and be in shape.
Elle is a Gym Shark athlete who is always making a style statement in and out of the gym. Karina doesn’t hold herself back from having some fun while she’s working out. Follow her on Instagram to keep up with her.
Karina has one of the most chiseled midriffs on a female fitness model. Her washboard abs are the proof she loves to stay in top shape throughout the year. Although Karina sticks to her healthy diet, she likes to have a juicy hamburger and french fries once in a while.
Bikinis are Life
Elle undoubtedly has one of the most exotic wardrobes with some of the most beautiful bikinis you’ll ever see. Her pictures will glue you to your phone and you’ll find yourself scrolling through her timeline for hours.
Karina loves taking her workouts outdoors. Elle often does her cardio and bodyweight workouts in the wild. She is the perfect example you should never miss a workout even if there are no gyms around you. Make the world your gym.
Karina trains at the Mecca of Bodybuilding, Gold’s Gym in Venice, California. Her impeccable physique is the result of using every machine in the gym from the free weights to the cardio equipment.
What do you think about Karina’s abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram
Jade Grobler Profile & Stats
The biography, life, and accomplishments of Jade Grobler
Images courtesy of Instagram @jadegrobler
Jade Grobler is a South African – Australian fitness and bikini model and social media influencer born on 18 December 1977 in South Africa. Her hour-glass physique and drop-dead gorgeous looks have earned her fans all across the globe. Jade posts lifestyle photos on her widely popular Instagram handle and has her eyes set on becoming one of the top fitness models and influencers in the business.
Below is a complete breakdown of Jade Grobler’s profile, stats, biography, training, and diet regimens.
Full Name: Jade Grobler
Weight
Height
Date Of Birth
110-115 lbs
5’6″
18/12/1997
Division
Era
Nationality
Fitness & Bikini Model
2010
South African, Australian
Photo courtesy of Instagram @jadegrobler
Biography
Born on 18 December 1997 in South Africa, Jade moved to Australia looking for better opportunities. Growing up, she became interested in fitness and has been following a rigorous diet and training regimen ever since.
Jade Grobler started her social media journey in 2014, and her Instagram page has ballooned to over 1.2 million followers. Grobler has worked with several reputed and emerging bikini and fitness brands and shows no signs of slowing down.
Photo courtesy of Instagram @jadegrobler
Training
Jade usually spends up to two hours working out every day. According to her, she might cut short her training routine to 45 minutes if she has other work commitments.
Although Jade Grobler indulges primarily in resistance training, she occasionally does a little cardio and aerobics to help her maintain her lean figure and low body fat percentage. Typically, she’ll do cardio two to three times per week, for up to one hour per session.
Jade routinely switches up her training to ensure she does not hit a plateau. She tries different exercises in every workout to keep her muscles guessing.
For example, Jade has periods where she does not train her abs at all. On the other hand, while she is on a bulking diet, Grobler trains her abs routinely to bring them out and make them look toned.
Grobler emphasizes the importance of rest days and does not hesitate to take time away from her workouts to allow her body time to recover from her intense training regimen.
Photo courtesy of Instagram @jadegrobler
Nutrition
Jade Grobler takes her nutrition seriously. She always strives to eat healthily and stays away from junk food or cheat meals.
Some of her favorite food include:
egg whites
salmon
tuna
berries
brown rice
spinach
codfish
lean meat
low-sugar fruits
Photo courtesy of Instagram @jadegrobler
Accomplishments
Fitness and Bikini Model
Social Media Influencer
Jade Grobler believes in following her passion. Her passion is fitness and health and wants to inspire others through her example. She is a prime example of what one can achieve if they stay true to themselves and do what they love.
Iron Maiden – Valentina Lequeux
The Unstoppable Valentina Lequeux
Valentina Lequeux is a fitness model, personal trainer and an online sensation with almost 2 million followers on Instagram. Lequeux was born in Bueno Aires, Argentina and raised in Florida (USA).
Valentina started posting pictures of her incredible figure on social media in 2016. It wasn’t long after that she started getting noticed. Since 2016, she has inspired thousands of people to achieve their dream physiques.
Valentina isn’t the typical booty-flaunting Instagram fitness chick. Her shredded back and ripped abdominal is proof of her prowess in her field. Lequeux regularly posts her home and gym workouts on her Instagram for her fans to follow.
Apart from her jaw-dropping body, Valentina shares her mind jewels through her post captions. Valentina Lequeux is the personification of beauty with brains. If going through her Instagram feed doesn’t motivate you, chances are nothing ever will.
Queen of Conditioning
Lequeux has some crazy muscle definition and can put some of her male counterparts to shame with her washboard abs. The fact that Valentina maintains her magazine-ready shape throughout the year is commendable.
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Keep your mind, heart and eyes on what’s important ?How are you getting excited about 2020 ⁉️ Please Read ?? Save this post and visit it whenever you need it. – Taken at the incredible @museumhotel – As this year comes to an end I’m starting to see posts about how 2020 is going to be the year of_____ fill in the blank. If you really want to have a successful year you have to start now and get ahead of everyone that will be competing in your field. One thing @luisenriquepzia has taught me over our years of relationship and business together, Is to always evaluate where we are, what we are doing wrong and what have we done correctly? We take December to do that, and I encourage you to do the same. If you wanna have a really successful year. Start isolating the areas of your life that are important to you. Mine are these 5: Professional life Love life Family Friendships Health (mental, physical, spiritual). – After isolating them start by discarding the distractions around them! Visualize the big picture, and start dividing it into small goals and step that you will use towards achieving that goal. Once you’ve organized that you shall realize that many things you are investing time and energy on are just distractions! Time, right alongside health is the biggest currency you have in life! How you invest both of these into your purpose will dictate how you will fulfill your life. Your life Is either going to be a happy beautiful journey, or you will be miserable on your way to trying to achieve it! It’s your responsibility, your duty, your job to actively work towards your goals! And you only have two options around it! Either stay actively working to make the journey a joyful one or a miserable one! – If the choice is to make it a joyful one! Discipline is your biggest ally, because sometimes happiness is about having the discipline to stay the course and do the things you know will help you even if in that moment you don’t feel like doing them! – – #travel #healthylifestyle #mindfulness #motivation #traveling #positivevibes #happiness #love #couplegoals #couple #marriedlife
A post shared by ????????? ??????? (@valentinalequeux) on Dec 4, 2019 at 10:28am PST
Lequeux has a travel bug and some of her pictures are truly scenic. The landscapes in her photos are wronged as she steals the limelight from them. Sharing the frame with Valentina is no easy task.
Love Thy Body
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?INTIMACY & VULNERABILITY? – ? @DelekTulum – This series of photos were taken by my husband. And couldn’t help to think about how intimate they are, and the possible criticism I may receive. One common line I always get when I post this type of content is that I should keep these moments and visuals for my husband and not post them. – The truth is, for us it doesn’t matter what we showcase here on social media because our true intimacy comes from how vulnerable and open we are with each other, on how freely we communicate our thoughts, desires, hopes, dreams and also fears, confusion, anger, sadness and any other emotion, from the brightest to the darkest. – we have learned a lot through the years of being together and have found that the key to our happiest days is having judgment free communication ?? Always trying to put ourselves in the shoes of the other. – That type of intimacy is one that can’t really be shown on a photo or a video, that intimacy always happens behind closed doors, never filmed, never taken photos of it. It is our most private moments that build the strong bonds between us, and those moments makes us so strong that we can get all the judgment and criticism in the world and as long as we have our safe haven, we are sure that everything will be alright. – I encourage all couples to practice 100% honesty, no judgments, say what you need to say even though you think it may hurt the other person, it’s always better to be honest and open, this will help you grow as a couple faster and stronger. ?? – #DelekTulum #TashiDelek #DelekInspire #mindfulness #TulumMéxico #Tulumexperience #Tulumbeach #Tulumvibes #México #infinite #consciousness #happiness #changetheplanet #actoflove #wanderlust #peaceofmind #travel #hotel #beachhotel #vacation #toursim #beach #ocean #sea #luxurytravel #beautifuldestinations #explore #nature #adventure #landscape
A post shared by ????????? ??????? (@valentinalequeux) on Oct 23, 2019 at 11:14am PDT
Valentina has one of the strongest voices against body shaming and moral police. She constantly reminds her followers to expand their horizons both psychologically and physically.
If you’re someone who doesn’t have the time to hit the gym but want a toned physique, you should follow Lequeux as she has some great bodyweight workouts you can do in the comfort of your home.
A Little Something For Everyone
If you want to start working out, need new workout ideas or need a daily dose of motivation, Valentina has got you covered. Valentina’s Instagram posts check all the right boxes and are fun, informative and engaging.
In the gym, on the road, or in the kitchen, Lequeux keeps her content fresh – just like her recipes. If you are someone who gets bored with their diet quickly, trying Valentina’s new recipes will keep you busy in the kitchen.
Keeping It Real
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??LOVE & PEACE ♥️ – ?PLEASE READ? ? @ajkphotography1 ? @villacellabella – Hati in Indonesian means “heart”, emphasising the spiritual meaning, more so than your actual heart. Hati hati means “watch your heart” or in other words, “take care”, “watch out” or “take it easy”. I’ve heard it used mostly in the context of “slow down”. I’m used to living in an environment where we rush everywhere, we rush to get up in the morning, we rush our lunches or even worse, we eat lunch at our desks or whilst walking on the streets, or standing up at home, we drive fast to get somewhere quickly just to rush through that activity too. This is for sure how people live here in South Florida. So… when do we ever slow down?? – My experiences in Bali we’re much like back at home. We essentially took with us our lifestyle from back home and didn’t practice hati hati. I have to be honest that @luisenriquepzia and I have a hard time with slowing down and taking life in. We’re so wrapped up in so many projects, and making a successful life for ourselves that we have a tendency to rush through life. I would love to tell you that in this photo I felt calm and in the moment. But the truth is that I was feeling some anxiety over creating the perfect content for you guys. – The experiences that I create and you see here always have a purpose behind them. I want to share with you my life, in hopes that you and I learn together how to be more in the moment, more present, feel healthy and happy, and find some meaning and purpose when lost spiritually. – So why are the Balinese so peaceful and do everything with gratitude? With love? With patience? Because they have practiced, yes practiced this lifestyle for years, this is all they know, and in turn the life’s we lead is all we know! Practicing gratitude, love, peace and patience is what we struggle with, so why not practice more of these things in hopes of leading a more bountiful life, spiritually and finally being able to let go, not be so controlling and being more at peace ??
A post shared by ????????? ??????? (@valentinalequeux) on Jun 2, 2019 at 8:46am PDT
PDA? Yes, please. While most other fitness athletes try to hide their relationships, Valentina breaks away from this practice. She is one of the most transparent, humble, and genuine people you’ll find on the internet.
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MAKING A CHANGE or START LIVING⁉️ – [email protected]_photography Gym @gee.gym – Before I get into today’s talk, I want to thank everyone who’s already signed up for my 8 week challenge ! You guys have me SOOO excited to see some major mind, health and body changes. And for everyone who is asking, yesterday’s post has all the info on how to enter, I still have spots open don’t worry! – Now to the REAL TALK…This isn’t your typical “NEW YEAR NEW YOU” bunch of sappy stuff, stick around because this is about to get real… – Making a living, vs LIVING, and actually taking a risk, so big that you don’t know if the outcome will be good, or bad, is scary AF!!! For all you guys that have been reading my posts for years, have come to see some major achievements in my life, and I’ll tell you what, behind EVERY SINGLE ONE of them was a scary decision made. Not a lazy one, not a half ass one, a FULL BLOWN decision made to do something SCARY (yes I have to CAP LOCK those words, trying to make an impact here…) – Ok, yes we’ve heard it before, “Take a leap,” “take a risk…” blah blah blah. But what people don’t talk enough about, is the reality, what it looks like after the fact that you take that risk, that leap. I’m not going to sugarcoat it, because, well, when do I ever sugarcoat anything around here? ITS SCARY and it REAL, and there will be tears of happiness, of sadness, of fear, but man I have NEVER felt more alive, more full of energy and more HAPPY than in THOSE moments guys. I’M SERIOUS! – I want you all to understand one thing, and one thing only, I am NOT perfect, and I don’t pretend to know eveything but what I am doing here, every single day is taking a leap into the UNKNOWN, and taking risks and failing, and trying again, and picking myself up every time things don’t go my way, why? Because I have already seen the math work, I have seen that after so much hard work, learning and trials and errors that when I seek out what I want badly enough and I GET SHIT done, guess what? I get it. – So? How badly do you want that thing you’re thinking about right now? Take the risk, do it, and don’t be lazy. The only reason you won’t get it is because you didn’t try it to begin with.
A post shared by ????????? ??????? (@valentinalequeux) on Jan 3, 2019 at 12:37pm PST
There could be no better way to end the article than sharing a quote by Valentina herself – “Everyone needs to understand that your body is capable of amazing things and you can shape it and build it to its highest potential.”
Who is your gym crush? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram.
Casi Davis Profile & Stats
The biography, life, and accomplishments of Casi Davis
Casi Davis is a model and personal trainer based out of Miami with an incredible physique. She has a degree in International Business, but found her true calling with fitness, and has since grown a successful career and following online. She now uses her platform to promote herself and inspire her fans.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Cassandre “Casi” Davis
Weight
Height
Date Of Birth
135-145 lbs.
5’7”
08/09/1987
Profession
Era
Nationality
Model, Personal Trainer
2010
American
Biography
Cassandre “Casi” Davis was born in Mexico City and was both active and intelligent. She was driven when it came to school and would eventually attend an American high school upon moving to the United States. For college, she attended the University of Florida and studied business.
But her education wouldn’t stop there. Wanting to take her career even further, Casi got her Master’s Degree in International Business. With this knowledge and a drive to succeed, Casi began working as a marketing consultant as well as a model.
But eventually she would make the leap into fitness and a different career took off. Now with a huge following on social media, she uses her platform to inspire others so they too can reach their goals.
Training
Casi works out with a combination of bodyweight and weighted exercises with some staples being squats, jump squats, and barbell good mornings. Really working on toning her glutes and legs, Casi puts an emphasis on these muscles, and they have now become what she’s known for.
Lower Body Workout
Front Squats: 3 sets, 10 reps
Deadlifts: 3 sets, 8 reps
Curtsy Lunges: 3 sets, 10 reps
Side Lunges: 3 sets, 10 reps
Elevated Split Squats: 3 sets, 12 reps
Hip Thrusts: 3 sets, 10 reps
Core Workout
Each exercise is AMRAP in 30 seconds.
Crunches
Bicycle Crunches
Toe Touches
Reverse Crunches
Side Plank Hip Raises
Crunches
Side Plank Hip Raises
Russian Twists
In And Outs
Leg Raises
Flutter Kicks
Cross Over Kicks
Plank
Rotating Plank
Nutrition
Since Casi pays close attention to her physique, this all happens in the kitchen. Her diet is strict and consists of only the healthiest whole foods. These foods include things like fish, lean meat, low-fat cheese, brown rice, and green, leafy vegetables. Eating this kind of food keeps her lean, but also gives her the energy to fuel any part of her day.
Supplementation
As a part of our overall routine, having a solid supplementation plan is vital to see continued gains. While Casi uses her own supplements of choice, finding the right products is pivotal but can be challenging. For those looking to stick with some of the staple supplements, definitely check out protein powders, pre-workouts, intra-workouts BCAAs, and creatine, for these will cover all aspects of your workouts from beginning, middle, and end as you seek the best growth. To stay as healthy as possible and keep yourself inside the gym, look into super greens, omega-3’s, and a multivitamin to pump yourself with those essential nutrients.
Iron Maiden – Katya Elise Henry
Katya Elise Henry – The Fitness Megastar
Katya is no ordinary fitness chick, she’s a model, trainer, and entrepreneur with over 6 million followers on Instagram. Henry, through her social media, inspires her fans to follow the fit and healthy lifestyle.
Henry was a cheerleader as a teenager, but she wasn’t happy as she wasn’t building muscle mass due to the cardiovascular nature of the sport and a poor diet. For Katya, fitness began at home as her mother was a personal trainer who started guiding her towards her fitness goals.
Katya got hooked to the fitness lifestyle when she started seeing results in her physique after following a custom diet and training program. She started posting pictures of her transformation on social media for other people to see.
Many people found these photos inspirational and approached Katya for help. Seeing people’s responses, Katya decided to turn into a trainer. Henry further improved her skills as she gained more experience by training her clients.
Falling In Love – Head Over Heels
The more Katya learned about weight training, nutrition and supplementation from her mother, the more she fell in love with the sport. She was fascinated by the planning which went into designing an effective workout plan, and its ensuing results.
Over the years, Katya has built her dream physique with her hard work in and outside the gym. Henry acknowledges how blessed she is to be in a place where she is today that she has got the word “blessed” tattooed on her trademark butt.
Fitness Model Turned Entrepreneur
Katya has turned from an Instagram model into a fitness entrepreneur. She has two other Instagram profiles; one is dedicated to sharing her workouts with her fans, and the other is the brand page for her bikini line.
Henry is a sponsored athlete and has partnered with EHPlabs for her line of a plant-based protein called – you guessed it right – blessed. There are only a few other people who take being a vegan as seriously as Katya.
An Inspiration For Millions
Katya’s rise to fame on Instagram was almost sudden. When she saw her transformation pictures, she decided to post pictures of her newly achieved toned glutes and abs on the internet. Soon after that, people started noticing her.
Along with the rear showcasing bikinis, Katya can slay in any outfit she wears. On Instagram, you’ll find her in the most exotic of places, doing what she does the best – slaying and inspiring.
Katya’s Training Style
Due to her busy schedule, Henry follows a 4-training days a week program. As she calls herself “the glute master”, she focuses her training mainly on her rear. She fits in abdominal and upper body workouts where she can.
Katya has been making a name for herself in the fitness industry, and we can see her going places in the time to come. We wish her best for her future endeavors in and outside the fitness industry.
Who is your gym crush? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Instagram.
Savannah Prez Profile & Stats
The biography, life, and accomplishments of Savannah Prez
Savannah Prez is a bodybuilder, Bikini athlete, and fitness model with a perfectly sculpted and toned physique. Her road to success wasn’t easy, but with hard work and extreme dedication, she was able to start a great career and use her platform to inspire others.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Savannah Prez
Weight
Height
Date Of Birth
125-130 lbs.
5’2”
05/16/1996
Profession
Era
Nationality
Bodybuilder, Bikini Athlete, Fitness Model
2010
Belgian
Biography
Savannah Prez was born in Belgium and was always active. In her early years and into high school, she played basketball, but wasn’t the biggest fan of sticking to such a strict routine with fixed training days and times. She was more a fan of making her own hours.
Leaving basketball, she sought other ways to keep herself active and fell in love with fitness. Making her own hours and working on transforming her body was appealing and she sought to develop it even more. But at the gym, she began making friends and entered the world of bodybuilding.
From there, she started following others on social media and desired to be a competitor herself. After making serious progress with a personal coach, she was ready for the stage and eventually competed in the 2014 Belgium Championship.
She continued to compete and prove herself a worthy competitor, gaining more and more recognition and social media attention. It wouldn’t take too long for her to amass a major following on social media. Now with a great platform, she sought to increase her intensity and put in more work for larger competitions. Balancing her life as best she can, she seeks to inspire others with her posts and work ethic so they too can see great gains like she does.
Training
Savannah works to stay toned and sculpted in a variety of ways but working her hamstrings, quads, and core work to elevate her balance and stability while also working on strengthening that lower body physique. Typically, she trains 5 days a week and performs each workout for around 40 minutes at a time.
Hamstrings
Toes Elevated SLD: 3 sets, 10 reps
DB/KB Swings: 3 sets, 15 reps
Seated Good Mornings: 3 sets, 10 reps
Bulgarian Split Squats: 3 sets, 15 reps each side
DB RDL: 3 sets, 10 reps
Quads
Barbell Squats: 4 sets, 8 reps
Leg Press: 4 sets, 8 reps
Elevated V-Stance Squats: 4 sets, 10 reps
Bodyweight Sissy Squats: 4 sets, AMRAP
Core
Plank
Plank Knee Pull
Plank Side Step
Nutrition
Savannah takes nutrition very seriously and eats every 2 hours or so to keep her metabolism going strong. Eating clean foods, she does allow a cheat meal here and there to enjoy herself but works quite hard to stick to a rigorous training plan and diet routine. Some key foods in her diet are oats, cereal, chicken, fish, rice, vegetables, nuts, and nut butters.
Supplementation
When it comes to supplementation, Savannah relies on her own supplements of choice. But for those of us looking to get a great pump and maximize growth and recovery, looking to pre-workouts, intra-workout BCAAs, and protein powders are sure fire ways to see gains. For those looking to optimize their health and wellness, definitely consider adding in a super green, omega-3, or multivitamin supplement to pump yourself with those vital nutrients.