ANITA HERBERT IFBB PRO @anita_herbert

ANITA HERBERT IFBB PRO @anita_herbert

✨FIT QUEEN 🏆2017 Bikini Olympian 📱 App: @body_by_anita 🍼@yamamotonutrition “ANITA10” 👖@bodyengineers 📧[email protected]

http://linktr.ee/anita_herbert

instagram.com/anita_herbert

1,771 posts1,704,664 followers 904 following

Instagram images and videos

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    ❌BABY BACK ❌ . If you saw my stories yesterday you already know that i am working on something super exciting for my FitQueens🤩 (this one will be strictly & ONLY for my girls💯👸🏻) . If you want to be the first one to know when i announce it.... click the link in my bio (@anita_herbert) and register with your email address! Im super excited to share this with you all very soon🥳🥳🥳🥳🥳 . Now lets do some baby backkkkk! . ‼️Dont forget to Like & save this workout to support your girl🥰 . Superset : 4x 🦍DB Single arm bent over row - 12 🦍DB single arm bent over reverse fly -8 . Superset : 4x 🦍Seated cable row 1 & half’s - 12 🦍Cable kayak variation - 10 . ‼️Customized diet & training plans click the link in my bio 🔗@anita_herbert OR 📧 INFO@ANITAHERBERT.COM

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    ‼️Get your FREE TRIAL of my @body_by_anita app TODAY! You can try a FREE HOME or GYM workout on my app before you sign up 💪🏼 . 🔴15 min Booty Burn Circuit🔴 using only my @profitesssure band! . Routine: . Perform each exercise for 45sec No rest between after each round Rest 30 sec 4 rounds total . 1.Single leg hip-thrust variation 2.Hip thrust with single leg abduction 3.Frog stance hip thrust 4.Hip thrust w hip abduction . The @profitnessur re-coil resistance bands set I’m using here comes with 5 different resistance level that ranges from 5lbs-35lbs! (The red is 15lb) . The mini bands set comes with four different resistance levels: light, medium, heavy, and extra heavy! Both are on SALE NOW! Get your set and save additional 15% with my code “ANITA15”

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    ‼️15 min ABSSSS - no equipment All my workouts are fueled with the best quality supplements @yamamotonutrition ! . Happy Monday lovelies ❤ Hope everyone had a great weekend and is ready to smash it this week😈 . Download my fitness app @body_by_anita and TRY a GYM & HOME workout for FREE! . I haven't posted an ab workout in forever so here we goooo!💃🏻 . Perform all 5 exercises for 60 seconds 15 sec break in between! 🌀Total of 3 rounds . 🍫Side plank reach through 🍫V sit up pass through 🍫Side crunch variation (knee to straight leg) 🍫Bicycle crunches 🍫Side to side leg lift variation . I train my abs directly 2-3x per week for about 15 minutes each time! BUT thats not the hardest part of getting six pack. The magic trick is to get your body fat low (and keep it low☝🏾) You can do 1000x sit-ups & crunches but if your body fat is high, your abs will never be visible. . ‼️Most of my clients get to see their baby abs peeking through 👀 after just a few weeks following my program!!! Why❓ Because the 🔑 to having abs is hidden in the kitchen & most people fail here! Almost all my clients overeat without even noticing it! . Once you get your nutrition on point, it’s just a matter of time before you see your abs 😌 It can be a couple weeks or even days😱 depending on each clients starting body fat level. If you’re having a hard time achieving this, shoot me an email and I can help you get started!💪🏽 . Customized diet & training 📧 info@anitaherbert.com

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    My face when you tell me that you don’t like peanut butter 😏 #wtf #Liar or #👽 #PBisLifeeeee 🥜 🐿 . CREAMY or CRUNCHY⁉️ Which one are you? . Also .... always looking for new brands to try!🤤 If you know any that i must try comment below!!! 🕵🏻‍♀️👇🏾

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    Don’t wait around to start getting your summer body babes! ☀️👙 . If you’re looking to feel stronger and more confident in your body, my fully customized plan is for you! . Everything is tailored to fit YOUR current lifestyle and goals 💥 . You dont want to give up your favorite foods?😩 . Guess what....You don't have to!😌 . With my custom plan you can still enjoy your favorite foods while you are still staying “on the plan”! Having 🍦 everyday doesn't count as cheating anymore 😌 . IT’S ALL ABOUT BALANCE & MODERATION❌ . Learn how flexible dieting can work for you with my 8 week transformation program! . ✅Get a customized nutrition plan based on your goals, food likes/dislikes, intolerances, etc. ✅Have a training regimen with the option to choose between a home or gym based plan ✅Have an additional supplement plan ✅Receive access to my private client support group ✅Video demos for every exercise . My goal is to make this journey enjoyable for you so you can actually maintain it! . I want you to be a part of my FitQueen team👸🏻 . Secure your spot by clicking the LINK 🔗 IN BIO (@anita_herbert) or email me at: 📧 info@anitaherbert.com

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    Its time to create the best version of yourself! . Stop thinking that your body is just magically going to change itself😏 . You have to set your goals and get down to work! . I literally started from scratch when i started my journey! I never played any kind of sports, neither did my parents or anyone in my family! Believe it or not, I had never stepped in a gym before the age of 22! . I promise you if you just get moving and try to get a workout in a couple times a week, you’ll look and feel more energized and stronger! . Building muscle requires: ➡Time & consistency ➡Proper nutrition ➡Progressive overload . 🤦🏻‍♀Continually doing the same reps with the same weight isn't gonna make your muscles grow! You will probably make some newbie gains if you are a beginner, but overtime you need to constantly challenge yourself! . 🔑make sure you feel the muscle working throughout each movement! If you aren't feeling them, you aren’t working them #SimpleAsThat😏 🔑proper form is SO MUCH more important than the weight you are lifting. Don't choose heavy weights over correct form! 🔑you should always be struggling to get the last few reps in! If you feel like you could have easily done 2-3 more reps after your set, you must go up in weight with your next set! Always be willing to challenge yourself and increase your weights when you’re ready. . With my @handlzgloves🧤 i always manage to get those last few reps in! The rubber padding on the palms gives me better grip & control! “ANITA25” for 25% off

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    Most people complain about their body all the time but they do nothing about it😫 @athleticsfitmiami . If you want to change your life & your body you have to change your habits & form a lifestyle! . I know I’ve said this before, but I have to keep repeating myself because this lifestyle changed my life and I know it can do the same for you! . Changing your lifestyle is a long term process. Don't try to take on everything at once! Take it step by step and start adding these to your everyday life one by one! . ✅Increase your daily NEAT🚶🏻‍♀ (Non-Exercise Activity Thermogenesis) This is the energy we expend each day for everything that is not sleeping, eating, or exercising (like take the stairs, walk while you are on the 📲, etc) . ✅Keep hydrated 💦 Staying hydrated can help you control your hunger better and keep your body functioning. You should try to drink between half an ounce and an ounce of water for each pound you weigh, every day! (I aim for 1 gallon/day) . ✅Eat more fiber🥗 High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer. I like to have at least 1 huuuge salad per day (high volume, fills me up, and fewer calories 👍🏽) . ✅Meal prep🥡 Don’t give yourself an option of not eating healthy – no junk food in the house! Start preparing your meals yourself OR use a meal prep company like i do💁🏻‍♀ I get my meals customized & delivered to my door 🚪 from @athleticsfitmiami ”ANITA10” I eat 4 meals per day. I usually make my own breakfast & dinner and get 2 meals a day from them !(SWIPE to see current favorites😋) . ✅Use an app to help you calculate and track your daily macros to make sure you’re hitting your numbers with a caloric deficit (MyFitnessPal is perfect for this) If you are a beginner I highly recommend to do this, because most people overeat without even noticing! . ✅Train 3-4 times a week If you have limited time in the gym, always prioritize weights over cardio! . ✅Stay away from liquid calories All drinks such as Gatorade, wine, and champagne have lots of extra calories that you usually forget to count🧐 . Which habits are you missing from your everyday life right now?🤔 Comment below!

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    I used to think that i had to eat 5-6 times a day to boost my metabolism 🤦🏻‍♀ . I used to think that breakfast was the most important meal of the day🤦🏻‍♀ . I used to think that eating carbs after 6 pm would make me fat🤦🏻‍♀ . None of this nonsense is TRUE! . Eating carbs late at night WILL NOT make you fat! Eating in a CALORIE SURPLUS (constantly, NOT OCCASIONALLY ‼️) is what makes you 🐖 . The number of meals you want to eat in a day, is COMPLETELY up to you! . Your daily calorie intake is what determines if you’ll lose weight or gain it 👉🏼Calorie surplus = gain weight 👉🏼Calorie deficit = lose weight #SimpleAsThat 🤷🏻‍♀ . This means that you can eat as many meals as you want throughout the day, just focus on your TOTAL calorie intake!! . Some people like to have 2 big meals, some like split them into 5-6 smaller ones! This split is up to you, makes no difference in your progress! . I personally like to have 3-4 meals per day! Eating more frequently helps me to stay full all day & prevent any unnecessary snacking🙅🏻‍♀ I am usually up till late at night (working on clients 👩🏻‍💻) and I cannot go to sleep hungry🙊 So what i do is i delay my breakfast and save my calories up for later on in the day! (my last meal is around 11pm) . Spread your meals in whichever way is SUSTAINABLE for you!🍎 There’s no set rule for this! Do what works for you! 🙌🏼 . Let me know if this was helpful and you want to see more posts like this one🙏❤️ . How many meals do you usually eat a day? Tell me in the comments!👇🏾 . 🌍Online coaching LINK IN BIO💋 Photo by @ranierip99

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    Social media judgment is a huge part of our every day life. 📷 @kai.york.official . You are probably judging me just by looking at this photo...🤷🏻‍♀️ . And thats fine. . I get criticized every single day! The more exposed you are to the world the more judgement you will get. ...too skinny, too muscular, too fake, too naked, too short..... i have heard that all!🤷🏻‍♀️ . The other day someone even called me transgender on Instagram !🙊( i have no judgement and am not against someones choices if they are) This person was actually 100% sure that i was born a man just because i have low bodyfat, and square shape (i have pretty narrow hips🤷🏻‍♀️) . The truth is, if someone takes their time to come on my feed, read my content (that i work for hours&hours every day) then take even more time to actually say something to put me down , the issue is with themselves. . I am not putting myself out there because i think I'm perfect....I'm far from it. I know my flaws as much as i a know my strengths. Trust me, nobody judges me like i do. We are our worst critics. . I don't want everyone to like me! I am not trying to please everyone. . But if i want to reach & help the ones i am aiming for i have to push past my insecurities. . My purpose on social media is to reach as many people as possible to show them that changing their lifestyle will change their lives for the better! . I am here everyday posting my content for your lives because i know i can add some value and give you a little push on your journey. I want to make a difference in people’s life. . To be able to do this i had to get over the fear of social media by understanding that these kind of negative people just hate themselves and are projecting it onto others. . Don't let fear or insecurity stop you from trying new things or doing what you really want. . Believe in yourself. Do what you LOVE and most importantly BE KIND to others! Why? Because its FREE to be nice , it doesn't cost you anything and it makes you and others feel freaking AWESOME! . Focus on surrounding yourself with positive people that will help and push you to become your best.♥️ . Let me know your thoughts on this!👇 💄 @kornikamakeup

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    Let’s Talk About Supplements🤓 @yamamotonutrition . ‼️answering some of your questions on #Story now! Go check it☺️ . Supplements when COMBINED with proper DIET + HARD WORK can help you to reach your goals faster✅ . That is what they are intended to do, they’re not meant to replace those things! . They wont magically turn you into a bodybuilder😏 You cant be sitting on the couch sipping on protein shake and thinking that you will gain muscle🤯 . Do you need them❓No. Are they useful❓Some, yes. . Supplements are a great addition to your nutrition & weight training regimen but not mandatory! . Here is my current stack by @yamamotonutrition💯 . 💢Iso FUJI -whey protein supplement to help you hit your daily protein goal and to support muscle growth (preferably post workout or meal replacement 1-2x day) 💢Raw top (multi-vitamin & multi-mineral) 💢Acetyl L- carnitine : -helps you burn fat and build muscle (post workout or between meals) 💢Mega SAUZER -this is a pre workout supplement, i take it 20 minutes before training ( when i need an EXTRA kick for my workout) . Get 10% off from any supplements order from @yamamotonutrition using “ANITA10” at checkout 💰 . What supplements are you using? Comment below! . 📷 by @inline_photography 💄 by @kornikamakeup

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    ‼️🔥Quick BOOTY - ONLY CABLE @body_by_anita . ‼️TAKE YOUR BODY TO THE NEXT LEVEL Link in my BIO . Many people in the fitness industry believe that ONLY free weight exercises are the way to go if you want to build your 🍑 . While compound exercises using dumbbells and barbells are ESSENTIAL for building muscle... Isolation exercises done with cables, bands are also important and effective addition to your training sessions! . Plusss, using one piece of equipment can save you a ton of time & hassle when the gym is packed, or you are in a rush (as always🤪) . If you are in a hurry you can do this workout alone OR add some exercises to your regular training session! . ❤️LIKE & SAVE 📚 THIS WORKOUT! . Superset: 3x 🍰Cable side kick -15 🍰Cable kick back -15 . Superset: 4x 🍰Cable squat to deadlift - 10 each 🍰Cable hammie curl - 15 (control the weight as you raise and lower it. Squeeze your hamstrings and pause at the top of the move) . 3x: 🍰Cable Assisted single leg squat - 10 (This is a good way to learn single leg squats) Focus on doing as much of the work as possible with your leg, only using your arms to help a little. . *Exercise 1 & 4: stand on a block or plates for a better range of motion! . Let me know in the comments what type workout you want to see next!👇🏾

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    Does looking good in the gym matter to you ?🤔 Yes or no? Comment below! @bodyengineers . I don't know about you guys, but nothing motivates me more to hit the gym than a new workout gear🤩 . If you look good, you’ll feel good, you will feel more confident and you’ll push yourself and perform better💯 #FACT. . When I hit the gym, i want workout clothes that are cute AND functional at once✅ Which is why i love @bodyengineers 💯 . They focus on fit, fabric, comfort & fashion! They have a wide range of tops and bottoms that are super comfy, squat and sweat proof so you look and feel goog while you sweat and beyond😈 so many amazing unique colors and prints!🤩 #Swipe . (*Im wearing the AELIA high waisted leggings & sports bra in Size Small in the video☺️) . P.S. Guys I got you too!🙋🏻‍♂️ The new men’s collection from @bodyengineers just went LIVE today🎉 and i am OBSESSED with them 🤩#Swipe . ‼️Get FREE worldwide express shipping above 85$ 🌎 Use my code “BEanita” to save 15% off your order!😉

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