Dolgova Olya

There is nothing wrong with YOU, your habits just need to be changed
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You are the one who needs to make your health a number one priority.⁣
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You are the one telling yourself I don't have time. Guess what?! You will never have time. You "make" time for what's important for you ATM. You cut one habit off and you switch to something else. It's about priorities and what matters to you most. ⁣
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I don't have money. Same story, spend less on stupid unnecessary things and put it aside for whatever you want to invest now.⁣
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You are the one stopping yourself from achieving your goals, from making your life better.⁣
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You truly want to change?! Then the first thing you need to change is your MINDSET.⁣
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Don't wait for a wake-up call. Hire a coach, get a training program, or get educated on how to eat right. Invest in YOU, invest in YOUR HEALTH. 💪

You know how you build yourself up?! By doing the same s**t over and over and over again. For years....you create the routine, you follow it, you get better day by day at what you do and then you find an old picture of yourself and thats WHEN you realize how much you have grown since that picture was taken.⁣
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You compare that old you to whatever you are now and you see that all those tiny steps you were taken that were so insignificant at that time are making so much sense now.⁣
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If any of you feel like they are going nowhere, get this thought out of your head and remember ONE DAY it will pay off...one day it will all make sense just KEEP ON FU***NG GOING 💪
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Always fueled by

First thing to consider when building your workout plan is choosing RIGHT exercises!
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Compound and isolation?!
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Compound exercises are considered superior to isolation as they are more functional. The main difference is that compound movements involve several muscle groups, they are multi-joint.⁣
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Exercises like squats, deadlifts, and hip thrusts are the best examples. These exercises are aimed to build your posterior chain, great for developing overall strength, and correcting posture. They also mimic everyday movements, which would help you stay away from injuries. Besides they will keep your heart rate up, so you would get your cardio done at the same time. Because of using multiple muscles it's easy to load them up by using heavy weights. 🏋️‍♀️
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❗ Make sure to learn proper technique of each exercise before adding on weights because as just like they can help you they can also break you❗⁣
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There are many more examples of compound exercises like pullups, muscle-ups, pushups, dips, chest press, lunge, etc. Just think of when you use two or more muscle groups that would be a compound exercise. ⁣
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It's great to include both types of exercises in your workout routine.⁣
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Compound movements are the most taxing for your body so try not to do all of them in one workout. I recommend use periodization programm. Example: start with deadlift, do it consistently for 3 months 2-3 times a week (depends on how you feel), get stronger in that one movement. Then for next 3 months prioritize squats, then move to hip thrusts. Make sure get your compound exercises first thing in your workout as they would drain most of your energy so then you can move to isolation exercises. ⁣
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What's your favourite compound exercise? ❤ as you can see mine is deadlift 💪⁣
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"Don't be upset by the results you didn't get with the work you didn't do" 💪 since our gym reopened there hasn't been a day we stayed in 😛

Set some performance goals for yourself instead of chasing a certain look, that will help you to stick to whatever you decide to do 😉💪

Great way to start your Sunday - on the beach, kicked in the ass by coaches 😆💪 beach boot camp every week! @ Palmetto Dunes Oceanfront Resort

Rocking that t-shirt 💪 here are to new beginnings 🤗🤍

We started this day with watching and I got so hyped and decided to try a crossfit workout 😆
I've never done anything like that, s**t is hardcore...what level of endurance and strength those athletes have is mind blowing 🤯 I thought im fit lol but whatever
It took me 15 minutes to finish the first circuit, so if you think you are not ready for this, just don't think and fu***g do it
Swipe left and you will find the screenshot of the workout, and the 🐶 that always has to be in my pictures 😋 @ Gold's Gym

This time definitely is teaching us a lot of things. That everything can change in just a moment. That nothing is permanent. You think you have everything planned out for the year, next day you wake up being stuck in one place thinking that there is no way to keep moving forward. First you are angry as everything goes against your will, then if you are strong enough, you realize that there are new opportunities being laid out in front of you, you make up new routine to follow, you find new ways to keep growing. Don't think if you are making no money right now, not paying your debts, you are not making any progress. Money come and go. Experience and what you've learnt through the process will stay with you forever. Take the most of this time.
Heard gyms will be open soon. I'm not even excited about it. I'm looking forward to start building my own garage gym with @ Hilton Head Island, South Carolina

Home gym means blasting your own music out 🎶 what can be better?! I know wait that there are no people around?! Or you dont have to wait for any equipment!!
What's your fav thing about it?