#ptnancisousa

[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=

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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

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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

[ptnancisousa]

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

[ptnancisousa]

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

[ptnancisousa]

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

[ptnancisousa]

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

[ptnancisousa]

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