Dr.V_Fitness

😈😈UPPER BODY DAY FOR FREE DOLLARS😈😈

Since back focused days are my favorite upper body days, I decided that I was going to give one away to you all!!!!!! It’s a really good one by the way!!! Pull up work will obviously be included 😈😈

All you have to do is:
😈Like this photo
😈Tag someone in this post
😈Follow me .v_fitness
😈DM me your email so I can send it to you

I hope you guys like it as much as I do 😈😈😈

💪

🐛🐛It’s not Tuesday, but we are still doing transformation photos. Swipe left for the progress over 9 years. Remember 9 years is a long time. Transformations and growth don’t happen over night. It is a process and really have to trust it to get the benefits🦋🦋

🐛Photo 1: 2011 mainly doing cardio and lifting very light weights for high reps. Diet not under control and no progressive overload. The lovely included 🎀🎀🎀🎀🎀🎀🎀🎀🎀

🐛Photo #2: 2014 Here I was at my smallest weight of college (130ish pounds). Started getting some muscle definition and building strength. This is when lifting heavy came into my life. Loose focus on nutrition and included minimal progressive overload. Thank god for and for forcing my a$$ to the big boy room at the gym.

🦋Photo 3: 2020!!! Y’all this is my year. Weighing in ~160 #. The growth both mentally and physically is insane. This is definitely the body that gives me the most confidence. Diet is much more under control obv I still eat crazy sometimes though. Focusing on being in a calorie surplus really is key in building!!! Progressive overload is real. I try to progress something with every session (if possible, it’s not always). If I try progress weight, sets, or reps but I can’t I focus on having a better mind muscle correction. Thanks to and for making me start doing actual workout plans and even more so for righting my own!!!

🦋Can’t wait to keep growing over the next 9 years 🦋

For other workout tips and videos follow .v_fitness

🔑 ***ybuilder

💜💜💜4 DAY WORKOUT SPLIT 8 WEEK GLUTE GUIDE💜💜💜

Grow with baby got backk 4 day split will be coming out Sunday by noon (eastern time)

What you will get:
💜2 leg days
💜2 upper body days
💜arm warm up exercises
💜glute activation exercises
💜sets, reps, and examples of how to do each exercise
💜key information that will be helpful to complete the workout guide
💜link is in the bio!!!!
💜DM me with questions

***ybuilder ***ygains🍑

🌱🌱A healthy life style a achieved through BALANCE🌱🌱

🌱You can’t be at 100% all of the time, that’s not sustainable. Clean eating 100% of the time, endless hours of cardio, and lifting 7 days a week should never be your goal! That is not balance.

🌱Your body needs rest days to allow for recovery and you need that for real progression. I am someone who definitely has a hard time resting, but this two weeks ago I was so unmotivated to do anything. I decided I was going to take a full week off the gym (which I haven’t done since 2015). My body needed a break and I gave it what she needed!! I know that this won’t hinder my progress or strength gains and I couldn’t be more excited to start up again tomorrow.

🌱Clean eating all day/every day is not sustainable because then you will binge eat the next time you allow yourself to have something “unhealthy”. Allow yourself to have sweets or whatever your vice is. If you okay the restriction game, you are just going to go overboard whenever you do let yourself have it!!! Eating your vices in moderation will be a better option. Trust me I fall to peanut butter all the time. I try to tell myself I won’t have it and then I eat 1/2 a jar in one sitting. This is deff something I am working on.

🌱Endless hours of cardio is literally the worst punishment for yourself. I rarely do cardio and am totally fine with that. If I eat too much one day, I don’t torture myself in cardio equipment, I just try to do better the next day.

🌱Achieving balance between all these things is a necessity. You need to have fun too. Allow yourself to indulge, go out with your friends, and make memories!! Let yourself go, you will thank yourself later ♥️♥️

For others quotes, motivations, and workout ideas follow me
▶️▶️▶️ .v_fitness

💜💜💜FREE LEG DAY💜💜💜

Hey guys!!! I hope your weekend is going well so far💜💜

I wanted to post on here that I will be offering a free leg day from one of my programs for anyone!!! This will help you see my workout style and determine if you like it!!

The format is the exact same as what the actual program would be for each week, but this is just one day!! It is a PDF copy of one of the leg days in the Grow with Baby Got Backk Glute Guide 💜💜

What you have to do:
💜Like this photo
💜Follow me .v_fitness
💜Tag one friend
💜DM me your email so that I can send you the PDF of the leg day

💜💜💜💜I hope you guys like it!!!! For the full program, click the link in my bio 💜💜💜💜

For other videos follow .v_fitness

***ygrowth ***y

💚💚💚PRIORITIES💚💚💚

One of the biggest questions I always get is, how do you find the time to workout?

My answer is simple.

Working out is on of my biggest priorities. It is my therapy. I am excited and look forward to my workouts everyday (most of the time). Because working out is something I GET TO DO to better myself, it is not something I dread.

Working out is important to me, therefore I make the time for it.

When people tell me they don’t have time I usually roll my eyes because I really think that is BS. Anyone can find 30min a few times a week to get a workout in. I am just as busy as the next person and I can still fit it into my schedule.

If you want something or it is important to you then you will make the time for it. It is as easy as that.

You have to commit. Pick the days, write it in your schedule, and FOLLOW THROUGH! Stop making excuses and get your workout in!!!

“An excuse is simply a challenge you decided has power over you.” Napoleon Hill

🍑🍑🍑COMING SOON 🍑🍑🍑GET READY TO ACHIEVE YOUR GOALS!!!!!!

The next 8 Week Glute Guide is coming for y’all!!! I am currently editing a 5 day split for all of you to release on Sunday September 27, 2020 🍑🍑

The 6 day split was already released, but I know everyone can’t commit to working out that many days per week, so I am in the process of making/editing guides with less days!!

Keep your eyes open for more posts and stories as Sunday approaches!!! Get ready to GET PUMPED!!!

The 5 day split still includes 3 leg days, but only 2 upper body days!! More leg days because the focus is leg/glute growth and we want to be consistent about this!!! This will help you have a plan, get motivated, and be consistent!! I hope you all are as excited as I am!!!!

***ypump ***yburn

Are you someone who is too intimidated to lift at the gym?

I know so many people like this! I definitely used to be one of them. I used to think people would judge me if I wasn’t lifting heavy enough or wonder why a female was in the “guys section”.

I was lucky enough to have guys on my team that forced me and some of the girls to go lift with them! Thank god for this group of people because they motivated me to get stronger!!

They helped me to start my fitness journey♥️🤍🐾🎀

That is what helped me, but here are some tips to help you get past the gym intimidation:

❣️Go with a buddy (especially if they have worked out before).
❣️Start a program. There are many programs with how to videos & instructions (Grow with Baby Got Backk is mine), but there are many more to help you learn the ropes.
❣️Get a coach or trainer
❣️Look up the exercises you plan to do before going :) I always used to do this
❣️Ask people questions. If you idolize someone at the gym and wish you looked and lifted like them, go up to the and ask for tips. Most of the time they are willing to help! I actually take it as a huge compliment when someone asks for my help.
❣️Get comfortable being uncomfortable! Use your discipline and motivation to get your butt through the door!!
❣️Consistency!!! The more you go the better you will get and the stronger you will get!!

Good luck fam!!!! Get past the gym intimidation! You all got this!

For workout videos follow me .v_fitness

To get your hands on a workout program, click the website in my bio to get that b***y growing ❣️

🎉🎉EXCITING NEWS 🎉🎉

Grow with Baby got Backk is a 8 week glute guide that I have been working on for a while now, but the 6 day split is officially done 🥳🥳

I will be making the website live and available for purchases at midnight tonight 😍😍

What you will get with this guide:
🍑6 Day split (6 workout days and 1 rest day)
🍑3 Leg days
🍑3 Upper body days (1 push, 1 pull, and one full upper body day)
🍑Each workout will take 60min-90min. The ones at the end will obviously take longer!!
🍑Two 4 week phases
🍑Each phase is the same exercises each day, but sets and reps will be different. This ensures consistency and progressive overload, which you need for b***y building.
🍑It is a glute guide focused on growth, but you will also build upper body strength!!!
🍑There is also key information that will help you be most successful with this program.
🍑There is an accountability chart for each phase at the end of the program to track you resistance daily and to keep you going!!!
🍑This is good for any level. If you have never worked out before, each exercise comes with a description of how to do it and you can also look them up on my IG .v_fitness because they are linked with the hashtags!

If you have other questions, please DM me!!!

The link will be in my bio :)))

Also, if you can’t commit to 6 days, I am currently editing workout splits for less days (5 day, 4 day, and 3 day). Those should be up soon!!

Enjoy the workouts! Thanks for the support!! I’m excited to welcome you all to the baby got backk squad 🍑🍑

***ybuilding

IT’S MOTIVATION MONDAY FAM!!!! I hope you all got a good workout in today.

But let’s talk about motivation. People ask me all the time how am I so motivated and how to I get to the gym consistently?

My answer is usually because the gym is my happy place and working out is my therapy.

But it’s much more than motivation. It is discipline. I don’t even think about if/when I am going to workout, it is just part of my routine. If I am not motivated to go to the gym, than discipline is what gets me there!

Here are some ways that can help get me motivated to workout and gave me the discipline to continue to do it on my schedule even if I don’t want to:

💛HAVE A PLAN FAM! This is a game changer. Knowing exactly what I am going to do everyday means I don’t have to think of things to do when I get there so it’s one less reason to avoid going.
💛MARK IT IN YOUR SCHEDULE! That way you can’t make an excuse not to go!! Once it becomes routine, discipline will kick in. If you never workout, don’t make a goal for 6 days because that is overwhelming. Start with 3 days and progress from there.
💛SET REALISTIC GOALS/EXPECTATIONS. Having goals (strength or body composition) gives you something to work towards.
💛GET A GYM/ACCOUNTABILITY BUDDY. Working out with someone else motivating and makes it harder to back out because you made plans with someone.
💛MAKE A PLAY LIST! Having good music to listen to is always helpful!!!
💛TAKE PROGRESS PICTURES! This helps you see the body changes occurring.
💛KEEP TRACK OF YOUR RESISTANCE!! I don’t know about you, but nothing motivates me more than hitting PRs for all two ranges!
💛HAVE FUN! Working out is not something you HAVE to do, it is something you GET to do!!! Your body is amazing and allows you to do amazing things, so have fun with it! Dance or sing between sets of you have to!

Hope this was helpful. Do you guys have any other suggestions?!?!?

💛💛for more workout videos or motivation follow me .v_fitness

It’s about that time for me to do a give away for all of you!!!

My give away is going to be a free one hour workout with me!!! If you live near me we can do it at my home gym if not we can do FaceTime or zoom call!!! You choose what we will work on and I will make a plan for you for that hour :)

What you need to do to be entered:
♥️like this post
♥️follow me .v_fitness
♥️tag two friends in this post

Entering will be allowed until tomorrow (Friday 9/11) at midnight!!! Once entries are in I will select a winner and post it to my story!

The winner can DM and we can discuss details in when fits their schedule to do this workout! If it’s a zoom call I will need to know the equipment you have available to you!!! good luck fammm❤️❤️❤️

***ybuilding