JEN HEWARD


Jen Heward Fitness Model

Our Fit girl this week is Jen Heward. Those who have instagram should know it as Insta Fitness Models. Not only is the owner of Life Altering Fitness INC, she is also fanatic to snowboarding.

The blonde bikini fitness model only a Council instructs his followers:
believe in yourself, achieves your goals and reach success. 
If your seriously you propose something, believes in that and hold on to it.

Muscles that amuse you more work are the buttocks and shoulders, which for her is what better weapon the body.
 I love the squats and rear kicks with cable for the buttocks.

No more rodeos them leave an of your best photos.

Jen Heward

Fitness Model Jen Heward

Fitness Model Jen Heward photo

femal Fitness Model Jen Heward

Fitness Model Jen Heward

Fitness Model Jen Heward

Jen Heward bikini

Jen Heward fit girl

For girls - The strategy and tactics of slender legs


The strategy and tactics of slender legs

Feet, perfect by nature, rare even among the stars. In most cases, graceful shape is the result of a serious (and well-planned!) efforts. Well, let's get to work!


1. Strengthen and give relief.


Object: lean, slightly “sluggish” legs.

Goal: to improve leg shape, making them more ripped and toned.

Facilities: weight training. Your goal is to build muscle, so gym sessions should be the main point of your exercise program. Aerobics and dancing — supporting activities.

The program: 2-3 times a week training in the gym focusing on exercises for the leg muscles. The approximate scheme: 3 sets of 12-15 times with a gradual increase in weight. This will help build muscle. In addition, more likely to achieve their goals will help a certain power: for example, one hour after workout you should eat a light protein meal — omelette, fish. Once a week to improve the overall shape of the feet is obligatory aerobic, dance or slide.

An exercise in "hurry": liftings on socks. Stand up straight, feet on width of shoulders, abdomen and buttocks tightened. Get up on tiptoes, straining knees and feet and as if they stretch up, hold for a couple seconds and lower down. Repeat 15 times. Series execution of lifts with different position of feet: parallel to each other, socks inside, socks outside.


2. Achieve elegance.


body motivational - Achieve elegance





Object: massive legs, full-bodied.

Goal: to reduce the volume of the thighs and shins, making the silhouette of your legs lighter and more graceful.

Tools: - shaping or strength training in combination with aerobics or modern dance.

Your goal is to strengthen the muscles, not "pumping" them, and to get rid of excess fat on the feet. So you "shown" strength exercises with moderate loads and cardio to fat burning.

The program: 2-3 times a week training or shaping in the gym. Approximate scheme of the classes at the gym: 3 sets of 15-20 times with a small or medium weights. With more weight you have to work contraindicated: legs can get fatter! Strength training combine with cardio machines: bike, stepper or treadmill. Once a week is useful to go to the pool or include in the training program, doing aerobics or dancing. Carefully observe the diet on training days: limit consumption trudnosgoraemyh protein and don't eat within three hours after a workout.

An exercise in "hurry": squats. Put your feet shoulder-width apart, slightly kindle socks and squat, squeezing your knees and straining buttocks. Do during the day 5-7 approaches. This is a good exercise to cope with the "breeches".

3. Reduce the volume.


fitness model Reduce the volume

Object: too full, loose legs.

Objective: to reduce the hips, making the leg more toned and slim.

Tools: any kind of exercises aimed at an intense burning of calories, plus strength training. Your goal is to get rid of excess curves and increase muscle volume (this will give the feet the required smartness and speed up weight loss).

Application: 3-4 times a week running, aerobics, dancing, cardio workouts at the gym. All of these classes require decent amounts of power, so they will speed up the process of weight reduction. If you're bored to do all the time the same series of different types of training. During strength training, work with light weight and perform 3 sets of 15 times per group of muscles. You need to avoid activities that require excessive physical activity: usually they are not very useful to those who wish to lose weight, but healthily tired and discourage to fitness. Strictly observe the diet on training days.

Exercise in haste: attacks. Stand on your toes, make lunge right foot forward, hold this position for a few seconds and return to starting position. Repeat the same with left leg. If the attacks try to strain your buttocks, stomach to keep caught up, and back straight.

Fabiola Martinez


Fabi Martinez actress, model and presenter Paraguayan

The actress, model and presenter Paraguayan Fabiola Martinez, known in Brazil as Muse of Copa America, posed a rehearsal wearing pieces from the new collection of Fitness Ranzatto.

Fabiola, first winning Paraguayan twice in the category Wellness, the biggest bodybuilding tournament of Paraguay, Top Arnold Classic, showed her curves and displayed excellent physical shape.

"It's my dream, to win as an athlete and in Brazil, so far competed once and was vice, I want to be the Arnold Classic Champion Brazil," said Fabiola Martinez.

Fabi Martinez biggest bodybuilding tournament of Paraguay

Fitness Model Fabi Martinez

Fitness Model Fabi Martinez

Fitness Model Fabi Martinez

Fitness Model Fabi Martinez

The actress, model and presenter Paraguayan Fabiola Martinez

PUMP UP THE BUTTOCKS. Exercises and tips


How to build a beautiful buttocks

How to build a beautiful buttocks? And give them a beautiful shape?

Here are some tips you should read before proceeding to the exercises:


  • Before any motion ensure that the muscles of the legs, buttocks, pelvis and abdomen was tense. This protects the joints and makes muscles work harder.
  • When you're lying in the original position on the side, no need to fill up the pelvis back and round your back.
  • Elbow resting hands should be firmly attached to the floor.When you're lying in their original positions on the back, your pelvis should be parallel to the floor.
  • You should also observe the stability of the middle position of the pelvis.To lower and raise the pelvis and legs slowly.
  • Transitions should not be, the movement is evenly distributed.
  • One of the important components is proper breathing. At a voltage necessary to make the exhale when relaxing breath. This creates a rhythm of exercise, the particular pace that is right for you, besides, you get enough oxygen.
  • In exercises that require fast pace, no need to hold your breath, just breathe evenly and calmly.Follow the rules of nutrition

How to build give them a beautiful shape

Exercise 1. How to pump up the buttocks.

Lie on your right side, lean on elbow, the palm of the let supports the head. The second hand (which was on top) put on the floor directly in front of you so as to press the elbow to the floor. This way you will avoid various injuries of the lumbar spine. Legs bent at the knees and hips at an angle of 90 degrees, back straight. This provision will need to be maintained throughout the overall exercise. Not separating the foot, pull the knee of the involved leg, and bend with every movement of the buttocks. The lumbar back should be perpendicular to the floor, that is, the pelvis is stationary, while the knee works. You need to do 40 reps one leg, and then, turning to the other side, 40 reps for the second leg.

Exercise 2. How to pump up the buttocks.

Sit on your heels, slightly dissolve knees in the parties. Keep your back straight and pull your belly. Hands to raise up and slightly back, linking hands. Lift the pelvis by 7-10 centimeters above the floor, and begin to do the slow rotational motion of the pelvis. For the overall exercise it is necessary to strain muscles of the buttocks. Number of repetitions: 10 rotations in one direction, 10 in reverse. The plane of rotation of your pelvis should be parallel to the floor, in any case do not lower or lift your pelvis. Legs and body under rotations needs to be fixed.

Exercise 3. How to pump up the buttocks.

Lie on your right side, lean on elbow, palm to support the head. Elbow second hand press to the floor. Straight leg position at a right angle to the body, keep the back straight. His leg needed to be lifted so that the stop at the highest point was parallel to the floor, but the foot should not turn toe up, try to watch that. This greatly affects the performance of the exercises: the heel should be level with the toe. Perform 10 repetitions, then lift the leg to a certain height and do 10: creates smooth and resilient, so-called "spring".

Exercise 4. How to pump up the buttocks.

Take a starting position – lie on stomach, forehead put on crossed palms, press the chin to the chest. Legs straight, slightly apart. Bend your knees to form a 90 degree angle, feet connect together. Smoothly follow UPS bent legs up. Make 10-15 repetitions. Throughout the exercise your knees should not touch the floor.

Exercise 5. How to pump up the buttocks.

Lie down on your back, legs bend at the knees and feet shoulder width apart. Slightly lift the pelvis. For exercise, do not touch the buttocks sex. Tighten buttock muscles and lift your pelvis all the way up, then fall to the floor, but so that the pelvis did not concern him.

Bakhar Nabieva and her stunning shape


Bakhar Nabieva

Bakhar Nabieva - Quite an interesting athlete, a couple of years ago decided to gain muscle mass and how to pump up his lower body. Looks impressive and for me is quite sexy and attractive. It is evident that a lot of work invested in those legs. I always attracted women who have made themselves, by working hard on his body. For me it is very important that a girl can feel sexy and attractive and to feel pride looking in the mirror. Unfortunately, girls that even have real muscles are constantly under the pressure of public opinion on the subject of what they allegedly look too "mannish" and not doing their job. But many women are so afraid to gain even a little muscle that the gym work exclusively with minimal weight, almost giving the load on the muscles.

7 ways to overcome laziness


fitness model ways to overcome laziness

1. To stop being lazy, to do nothing


I'm serious. Become middle of the room and do nothing, absolutely nothing: do not eat, drink, read, do not lie, do not listen to music, do not think. Not pass and fifteen minutes, and you just accepted the case.

2. Yes, there are things for five minutes


Force yourself to work for five minutes, it is much easier than to take on the world, realizing that you have to work the whole day. Five minutes you can endure anything, and at the same time it's enough to get started. Then you won't be able to stop.

3. Break the big things apart


To tackle a big task is simply impossible. Break it into small pieces and perform turns — it is much easier.

4. Routine away!


To do everything, only to do nothing? To eat, to wash ware, to go to the store, check emails, watch the news, read the blogs of friends... Clearly, all this distracts from the main task and should only be done in your free time.

5. Work with the morning


People are divided into "larks" and "owls" (I am a night owl). Owls usually a lazy day, inventing endless excuses for things just sit in the evening. Cute owls, we equally can work both day and night.

6. Reward yourself


Any work should be rewarded, so while useful themselves time to promote. Has fulfilled part of the story — drink a Cup of coffee with your favorite cookies, walk or just relax for 5 minutes. It's a good habit.

7. Do not wait for tomorrow


Tomorrow is the busiest day of the week, because we constantly put things to do tomorrow. If you want to start over, do it right now — tomorrow there will be a very string case or you simply change your mind. Even if it is late, start your business today — to finish the job easier than starting a new one.

Achieve success in their business, and let laziness no longer stands in your way!

Elyse knowles: the top model from the other end of the world


Australian model Elyse knowles not so well known in familiar to us European and American catwalks. Just because he prefers to live and work in their homeland. But rumor has it that this summer Elyse will begin work with the famous brand Victoria's Secret — and thus will be a strong competition to other girls brands.

Model Elyse Knowles (@elyseknowlzy) Instagram photos:

Elyse Knowles sport model

Angel Noxell - fitness model, UK



Angel noxell fitness model butt exercises to firm up and round your backside england.

Fitness Model Angel Noxell (@angelnoxell3) Instagram photos:

McKayla Maroney, the Olympic bimbo


McKayla Maroney Olympic Athlete

In the margins of the Rio Olympics which will open in a few days, some athletes stand out already and not always for their sporting performance. This is the case of McKayla Maroney, a well-known American gymnast for its look and beauty...

McKayla Maroney

Michelle Lewin, the star of the fitness


michelle lewin instagram

Her name is Michelle, is 30 years old and is Venezuelan. After a brief modeling career, the young woman converted a fitness professional. Today, it is one of the biggest stars of Instagram.

Michelle Lewin is one of the biggest stars of the social network Instagram with its 8.4 million subscribers. It is almost ' as well as Jen Selter, who declared himself "most beautiful buttocks of the canvas.

Born February 15, 1986 in Venezuela, Michelle measures 165 cm 54 kilos. If it displays perfect proportions, it is because she practice fitness at very high level. Indeed, after a short career as a model, it is taken from passion for this sport.

This is why found Michelle Lewin on the cover of many magazines dedicated to this practice. But not only because she also had the honors of Playboy magazine. Today, it continues to provide its advice via his blog.


Michelle Lewin, the star of the fitness

michelle lewin instagram 1

michelle lewin instagram fitness 2

michelle lewin instagram fitness models 3

michelle lewin instagram fitness girl 4

michelle lewin fitness model

michelle lewin