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@ptnancisousa
2023 February 25th Getting back on it after almost one year. Slowly starting a new journey, overcoming injuries and falling in love with the gym life again. #longjourneyahead #newgoals #ptnancisousa (at London, United Kingdom) https://www.instagram.com/p/CpFvcQKNyRE/?igshid=NGJjMDIxMWI=
Health Graphic Do you know how to improve your health? Slide to see some tips that will help you feel better and with more energy to go through your day. #healthyfood #exercise #sleep #healthylifestyle #improveyourlife #behealthier #exercise #ptnancisousa #nancisousaonlinecoaching https://www.instagram.com/p/Ca4votdgs-T/?utm_medium=tumblr
Do you worry about the things you are eating afraid of getting “heavier”? Did you stop consuming sugar, carbs, fruits, etc. because they are described as “the enemy”? Let me explain why you are failing to achieve your goals. https://www.instagram.com/p/CZrjyHagqPL/?utm_medium=tumblr
Looks like I love cardio but I have a hate relationship with it 😝😂 #happymonday #ptnancisousa #jn30reels #challengeacomplished #newchallenges #newprogramstarts #cantwait #teamnancisousa2022 https://www.instagram.com/p/CZYwnbVAiEV/?utm_medium=tumblr
Pull Workout 💪🏼 1. Lat Pulldown (4x 10reps) 2. Dumbbell Bicep Curl (4x 16reps) # 3x Superset (8reps each) 3. Bent Over Barbell Row 4. Barbell Shrug # 4x Superset (1’ + 20reps) 5. Plank 6. Superman Here is my Pull session from this week, easy session because this week is a test week for One Repetition Maximum in upper and lower body compost exercises. Hope you enjoy it 👊🏼 #ptnancisousa #pullsession #pullexercises #workoutwithme #teamptnancisousa #rockstars #fitgirls #instafitness #instafitgirls #under1kfollowers #jn30reels https://www.instagram.com/p/CZSkd0YAxeb/?utm_medium=tumblr
American College of Sports Medicine (ACSM) recommends “stretching each of the major muscle groups at least two times a week for 60 seconds per exercise.” #ptnancisousa #fitgirls2022 #gymratsfam #instafitness #instafitgirls #under1kfollowers #jn30reels #staticstretching #flexiblegirlsrock #doitbetter #fitportugal #fıtuk #girlfitnesslover #gymlife https://www.instagram.com/p/CZEnVPqgLKy/?utm_medium=tumblr
Life is about to get busier from Monday… Feeling a little bit scared and afraid I can’t handle so much pressure. But Hey Oh a new challenge coming on my way. #ptnancisousa #staystrong #staypositive2022 #jn30reels https://www.instagram.com/p/CY_YZzuAMYi/?utm_medium=tumblr
What a busy day 😮💨 Trying to find balance between work, hobbies and personal life is not always easy. Sometimes we don’t feel like going to the gym after a 9-5pm day at work (or before), and that’s ok. Today was such a busy day for me and I decided to take it easy, no weight session for me, yoga and maybe (MAYBE) cardio. Let’s keep motivated and not guilty for missing one day at the gym ❤️🙏🏼 #ptnancisousa #fitgirls #fitgirl2022 #jn30reels (at London, United Kingdom) https://www.instagram.com/p/CY6-QVqtfMy/?utm_medium=tumblr
What is Interval Training and what benefits do I have from doing those type of workout? Today I’ll be talking specifically about the Running Interval Training. Swipe left to see more. Important Interval Training is not appropriate for everyone. If you have any health issues consult your doctor before trying any type of interval training. Although it can be appropriate for people who are older, less active or over weight. Studies have been suggesting that can be safe and beneficial even in people with heart disease and type 2 diabetes. Remember to start slowly ⚠️ Start by doing just one or two higher intensity intervals during each workout and as your stamina improves, challenge yourself to vary the pace. #ptnancisousa #intervaltrainingcardio #weightloss #personaltraining #fitgirls #fitfamuk #fit2022 #girlswholift #strongmindstrongbody #jn30reels https://www.instagram.com/p/CY4laGrgJ39/?utm_medium=tumblr
Oh man, I miss those glorious days !! Wanna know more? Just keep swiping and find out why I had to slow down and eventually stop as an Athlete (pics 9 and 10 😖) Thames Valley Harriers were the last club I represented in 2019, before my unexpected MRI results. That same year I did represent my Portuguese club too, ACRSenhora do Desterro, but little did I know that after 7 years I did my injury I would still be having problems with it!! Injuries sucks, never managed to recover 💯 and was in 2019 after suffering so much I decided it was time to see a Orthopaedic again, and for my surprise we found out I was losing bone and ideally I would stop doing impactful sports. Started dedicating my time to the gym and then Covid happened so was the perfect time to accept that Athletics was, sadly, over for me!!! But OMG I miss it so so so much 😭 training hard, adrenaline, the frustration even… Hey oh… if you accept it will hurt less, right?! (WRONG) Stay safe, listen to your body, give the rest it needs and if what you can do is just walk, then walk!!! #injuriessuck #stayactivestayfit #nevergiveup #listentoyourbody #ptnancisousa #jn30reels #fitgirls #fitrats https://www.instagram.com/ptnancisousa/p/CY1uClxt_DW/?utm_medium=tumblr
Like Tim Notke said: “Hard work beats talent, when talent doesn’t work hard.” #ptnancisousa #jn30reels #staystrong #dontgiveupquotes #believeinyourself #keepfighting #fitrats2022 #fitgirls2022 https://www.instagram.com/p/CYy2BpBNDCX/?utm_medium=tumblr
Read the caption, over and over again. Every day, every morning, every time you have doubts!! “Never say NEVER. Your limits are ILLUSIONS.” #staypositive #staystrong #keepfighting #youcandoit #neversaynever #strongerbytheday #daybyday #ptnancisousa #under1kfollowers #positivity2022 #fitnessmotivation #fitrats https://www.instagram.com/p/CYtHj0CgV_F/?utm_medium=tumblr
⚠️You’re not alone with your challenges . 🗓 Changes take time!!! https://www.instagram.com/p/CYoBNgMgktD/?utm_medium=tumblr
👈🏼 TBT when I had this beautiful long hair and got rid of it (I’m December) 🤣 Short hair post coming soon but for now let’s just admire the pictures where I still got this beauty 😜 #ptnancisousa #jn30reels #picoftheweek #under1kfollowers #fitnessmotivation #fitgirls2022 #gymrats2022 https://www.instagram.com/p/CYjBlF0gfBO/?utm_medium=tumblr
Happy Sunday 😍 What a beautiful sunny day we are having today in London 🌞 Gym session done, time to cook some lunch and rest!! #ptnancisousa #jn30reels #pullsession #gymrats #femalegymrats #fitnessjourney https://www.instagram.com/p/CYgenuIgHWs/?utm_medium=tumblr
Did you know? Maintenance phases involve an immediate increase of Calorie intake to estimated weight maintenance through the addition of more carbohydrates. Usually happens in intervals of 4-16 weeks and it is when you have the chance to reset re-motivate and re-prepare for another phase of cutting. #maintenancephase #dietingtips #cuttingphase #bulkingphase #ptnancisousa #fitgirls2022 #gymrats #under1kfollowers https://www.instagram.com/p/CYbMymwg2qo/?utm_medium=tumblr
During Bulking phase we are meant to intentionally consume more calories than our body needs. These extra calories provide your body with fuel to boost the muscle size and to strength while training. Experts recommend consuming 10 to 20% above your maintenance calorie need. Usually the macros will look like: - 15-30% for fat; - 30-35% for protein; - 45-60% for carbs. ❓Would you be brave enough to go through Bulking ❓ Let us know your opinion! #ptnancisousa #bulkingphase #bodybuilder #fitgirls #bodybuildergirls #braveenoughtorisk #sportsgram #fitnessgram #instagramfitnessgirls #accountunder1k https://www.instagram.com/p/CYWr_k1tKVM/?utm_medium=tumblr