Want to relieve stress, anxiety & insomnia? ❔
the extended puppy pose is great for lengthening the spine, stretching the shoulders and calming the mind ✨ you can soften the impact on your knees and lower back by placing a rolled-up blanket between your thighs and calves.
this pose is great if you tend to hold tension in your shoulder and upper back. i also find this incredibly therapeutic & brings a wave of calmness into me ❤️
if you're looking to add yoga poses to your workout routine, then my workout plans are perfect for you! with weekly sessions, these will help you recover quicker between workouts as well as helping with your flexibility ⚡️
2,243 482 weeks ago
💜✨workouts by katya reaches 200k! ✨💜 thank you all for the amazing love and support you give me every single day - i’m so blessed to have you all by my side 🙏❤️
to celebrate, 6 lucky girls or boys will receive my signature katya beach towel! 😍 super soft, lightweight and amazing for every outdoor occasion. to win:
☀️ tag a friend
☀️ comment why you should win
☀️ make sure you're both following @workouts_by_katya
p.s if you're looking for the perfect valentine's gift, be sure to shop wbk! gift her a brand new workout routine - b***y builder / beach body program / 30 day challenge plan - take your pick! 💪 and don't forget to pair it with her favourite wbk merch. shop now via the link in my bio 🌴
10,992 2522 weeks ago
It’s all a process & you’ll get addicted to the gym
313 9November 2017
Officially two weeks out from finishing intermediate #workoutsbykatya ! today is day 1 of week 7 and your girl can do 15 hanging knee raises without dying lololol. it's definitely been a journey to build upper body strength and abdominal strength let me tell you. when i fist started i broke a sweat just doing one rep of hanging knee raises. oh and those easy looking bicycle crunches ? ha. 1 rep had me hyperventilating. trust me, it seems impossible at first, but after trying and consistently sometimes screaming at your brain that you can do one more rep really does make a number on you. cheers to one more rep and two more weeks fit fam. #wbkgirls#fitfam#whatarehangingkneeraises#whatdoyoumeanbicycles
55 2June 2017
W7. d2. i thought it was going to be an average workout and energy came upon me once i touched the weights. idk. weight magic ?! overall great leg workout. the highlight was getting the energy burst when i was doing lunges with kickbacks...they aren't my favorite but i did well considering i lose balance really easily. 🤔 #itstheweights#mybodyisweirdsometimes#workoutsbykatya#wbkgirls
You can hold me back, if you try bish
i cut u off like a side bish ✂
Rest periods! ⚡️ what is the optimal time between sets?
this all comes down to what your goals are! if you want to be building strength, then 3-5 minutes between sets is optimal. to increase your endurance/cardio fitness, 45 seconds - 2 minutes is best. for muscle growth, 1-2 minutes is what i aim for!
it's also important to remember different people have different fitness levels, so find what works best for you. 💪 you don't want to be resting so much to the point where you've cooled down completely (usually at 5 mins), which means a higher risk of injury.
how long do you rest for and why?! let me know down in the comments! 👇
Brehhh it’s been so long since i’ve had a solid avo toast 😭🥑 had it today for the first time in a while and i’ve missed it so much lmao. you might be thinking this is just basic avocado toast but you are (slightly) mistaken. the “recipe” for this quick, simple meal is as follows: -
🌱two slices of whole grain bread -
🌱one mini avocado (or 1/2 of a regular sized avocado) -
🌱milled flaxseed (lots of fiber and healthy fats)-
🌱a fck ton of himalayan salt & creole seasoning (bc no one likes bland avocado toast)-
sooo many healthy fats and complex carbs, should be enough fuel to keep me satisfied through my last class and leg day today 💪🏼
It's ab day! 👀 -
hands up if you want to try these two variations of the ab crunch 🙌🙋♀️- be sure to keep your core tensed throughout the exercise! go for 3 sets x 20 reps ⚡️ ensure minimal rest - the less rest the more effective your ab workouts will be and the quicker you can build definition!
if you enjoyed this workout, you'll be sure to love my workout plans - 8 week beach body transformation / 30 day challenge / 8 week b***y builder program! for info, just click the link in my bio! remember, the only bad workout is the one you didn't do... start today girls 💪✨
When the tax return comes *thru* and you finally have enough disposable income to purchase new workout attire ayyy 💃🏻 took all of your advice and ordered 3️⃣ new pairs yesterday: 2 from fabletics and of course had to support my girl @katyaelisehenry so i purchased the katya legging (which was acutually super affordable compared to gymshark and others). super excited for those to come in so you can finally stop seeing the same two pairs of gymshark leggings that i wear in every photo 😂 stay tuned for an athletic wear review vid in a few weeks l**o
“many times what people need is not a brilliant mind that speaks but a special heart that listens” —————————————
still worked out 6 times this week💪🏾 wearing: @selliseuk 💕
Late night gym sesh ✅ [
Hard work = no limits.
don't put off your fitness goals any longer girls! start your journey with me today and build your dream body. hit the direct link in my bio for workout programs & plant-based or regular meal plans!
la primera foto es de hace 4/5 años, con uno de los pesos más bajos que he tenido (aproximadamente 40kg), cero ejercicio, una pésima dieta, para nada saludable.
la foto de la mitad es de julio 2017 cuando empecé a levantar pesas, cuando apenas empezaba a ejercitarme con un peso de 49kg, y la última foto es de la semana pasada, luego de levantar pesas por más de 9 meses, con una dieta vegetaria (excepto por los mariscos), entrenando 5 días a la semana y con un peso de 53,5kg. no existen palabras para expresar lo orgullosa que me siento por llegar al lugar en donde estoy, no ha sido fácil y muchísimas, incontables veces he pensado en rendirme, pero el ver el progreso y el camino que he recorrido hasta hoy sólo me llena de energía para continuar y cumplir mis metas. aún estoy muuuuy lejos de donde quiero llegar, pero cada día cuenta 💪sin excusas, sin trucos, solo entrenamiento duro y mucha mucha agua 😂😂 .
the first picture is 4/5 years ago, with one of the lowest weights i have ever had (aprox. 40 kg), zero exercise, my diet was not healthy at all.
the photo of the middle if from july 2017 when i began to lift weights, when i just started exercising, i weight 49kg, and the last photo is from last week, after lifting weights for more than 9 months, with a vegetarian diet ( except for seafood), training 5 days a week and weighing 53.5 kg. there are no words to express how i feel right now, to be in the place where i am, it has not been easy and many, many times i've thought about giving up, but the progress i am seeing today only fills me with energy to continue and accomplish my goals. i'm still soooo far from where i want to be, but every day counts💪 no excuses, no tricks, just hard training and a lot of water😂😂
i loooveee my gainzzzzz!!🍑🍑
#fitspo#fitnessgirl#fitnessmotivation#gainz#bootyinspiration #booty🍑 #gymtime#progres#fitgirl#bootygainz#latin#girl#trasformation#transformationtuesday#gym#workout#workoutmotivation#wbkgirls
What's your go-to healthy but tasty snack?! 😱
when it comes to choosing peanut butter, there are so many different brands, all labelled and sold as peanut butter! so what do i look for?!
➡️ no hydrogenated oils (this is a trans fat!)
➡️ no sugar (such as molasses)
➡️ reduced or no added salt (can easily cause bloating)
not all peanut butters are created equally! make sure you always compare nutritional information across different products. ⚡️
Look alive 🌱💪🏼 still on it... last night post #workout#gym#selfie 🤗
I got a workout in today yay!! i’ve just completed day 2 of katya’s intermediate beach body program. it was basically arms and shoulders day!! my arms and shoulders feel so sore😭 lol this is what i get for not working out my upper body! but whatever, i’m gonna keep going no matter what😌. for da gainzzz~~~ lol💪🏼. #fitness#fitnessmotivation#wbkgirls