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#gymshark

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One of the most important inner chest workouts.
-Don’t forget ur back position.
-Complete the full motion is the important thing.
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#gymtips #gymtip #chestworkout #chestdaybestday #gymnastics #gymmotivation #gymshark #gym #mcm #smile #coreworkout #core #arm #swimming #swimmer #swim #crossfit #crosstraing #modeling #model 
Back to basics 💪
THANK. YOU. @MUSCLETECH_ZA!! 🙌🏻🙌🏻
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I have a rather nostalgic relationship with @muscletech_za. About 20yrs ago(yes, yes, I've had lots of Birthdays), I had a 6 week relationship with @muscletech_za Cell Tech... Which BLEW MY MIND! 8kgs of natural muscle in 6 weeks surprised the hell out of me!
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@muscletech_za, when's your Next Gen Cell tech hitting the shelves???
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#picoftheday #photooftheday #instafit #instagood #exercise #fitness #fitnessmotivation #gymmotivation #fitnessjourney #fitnessmodel #inspo #health #fitnessaddict #fitspo #workout #bodybuilding #gym #fitfam #gymshark #instafollow #instagood #instahealth #active #motivation #instadaily
Waarom lunges?
Met lunges train je je hamstrings, quadriceps, gluteus en core. Dus wil je vooral je benen en billen goed shapen dan moet je deze oefening effe meepakken. Er zijn super veel verschilldende varianten (side lunges/cross lunges)dus pak er één die jou bevalt en shape that booty!
#shapeyourbodyandbooty
🍁 Where my stoners at??? 🔥😂 By @maxnottfit
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👉🏼 Believe it or not, this is actually a post I've been wanting to put together for months. Finally sat down, did the necessary research, and put this lil graphic together 👌🏼
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❓No info here is a huge surprise. While some research suggests that use of cannabis in different forms can be detrimental to making physique-related improvements, other research suggests the opposite, and none of it is truly conclusive 🤷🏻‍♂️ Research on the subject is actually pretty minimal 😓
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❌ One thing we know is that the act of smoking is generally harmful to the lungs when done excessively, so obviously, intake of cannabis via smoking-related methods can technically have a negative impact on exercise 🙌🏼
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✅ Besides that, and less significant downsides like the uncontrollable munchies 🤤 and the commonly associated feeling of laziness 😴that many experience, there are plenty of positives...
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😮 Resistance training while high can make it less feasible to lift heavy or intensely, but muscular contractions can actually be felt and experienced in an extremely unique way that can often times enhance the training experience and even allow for more successful/fun workouts (or so I'm told 😉).
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🚨Before anyone comments their opinion on this subject that everyone else needs to agree with 🙄 let me just say this:
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👉🏼 YOU FREAKIN DO YOU. Recreational use of marijuana is legalized where I live, but regardless of that, there's never anything wrong with learning and knowing the facts. Sowwy 4 the long post, but I'm hoping you guys found this topic interesting. If you made it this far, thanks for reading 😁🙏🏻🍁
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#food #igdaily #gains #crossfit #ukfitfam #zyzz #gym #foodie #gymrat #health #iifym #food #flexibledieting #carbs #fitfam #gymshark #fitness #instadaily #mensphysique #workout #alphalete #eatclean #shredded #postworkout #intermittentfasting #backday
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👉🏼 Follow @prodiettips & @profitnesscircle for more daily tips 👈🏼
I was sick last week and I couldn’t even walk fast. I feel better this week so I’m able to go back to the gym this week. First time trying out my new gear from @gymshark and loving it! #gymshark #gymsharkwomen #fitnessmotivation #nevergiveup💪
#androxcompany #androxteam

Envios reales 💪✈ a los estados unidos antes de hacer un pago checar existencias 💪✔ Fb: Androx COMPANY 
Fb: Juan Perez 
Entregas inmediatas en todo mexico SOMOS una empresa seria deja de buscar en otro lado aqui te ofrecemos ✔CALIDAD
✔PRECIO
✔GARANTÍA 
Contacta algun distribuidor o de forma directa

Whatssap +52 324 106 7664 ¡Manda whatssap !

#memes #instamemes #XTLABS #xtlabs #xtlabsteam #geneza #genezateam #gymmotivation  #gym  #gymvirtual  #suplementosdeportivos  #suplementosimportados  #farmacologia  #ciclos  #gymgirl #gymfit  #gymlife #gymday  #gym #emprendedores #empresarios #emprendedores #bodybuilding #culturismo #fisicoculturismo #fisicoculturismomexico
#bestlab #XTLABS #mamado #gymshark
The past cannot be changed. The future is yet in your power. It’s a slow process, but quitting won’t speed it up. Mindset is what separates the best from the rest. #followforfollowback #gymmotivation #gymshark #gym #gymfit #gymlife #gymtime #fitfam #fitspo #fitspiration #fitprogress #fit #fitnessmotivation #fitness #justdoit #youcandoit #getfollowers #getstrong #positivevibes #happy #gain #gainz #gains #loveyourself #lifestyle #menphysique #healthy #diet #proud
Heute war Bergfest noch 2 Tage dann ist endlich Wochenende 😍 wünsche euch noch einen schönen Mittwochabend ☺️ komme gerade vom Beintraining 😊

#fitness #fitfam #bodybuilding #tattoo #loveit #braunschweig #wolfsburg #likes #followme #fitnessblogger #lifestyle #gym #gymlife #single #training #train #fit #photooftheday #germany #back #body #mittwoch #gainz #gymshark #bodyfitnessstyle #motivation #trainhard #fitnesslife #fitnessgoals #bodybuilder 
@alpha.gym
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140kg front squat for 3 isn’t too bad 🤷🏿‍♂️ had to grind out that last rep though! Finished of my leg session with smith machine good mornings and stiff leg deadlifts!
Progress so far: 145 lbs - currently 153 lbs

I realized about a week or 2 into my bulk that my caloric surplus was too minimal and I needed to increase it (from 250 to 500 calories) this made a world of difference and I have been able to consistently notice a size increase each week.🏋🏽‍♂️ -stay consistent with your workouts even throughout a bulk -be careful with how many calories you go over for a surplus otherwise you will be putting on a lot more fat than needed and we want to put on muscle 💪 • • •

#fitnessaddict #gymshark #fitnessmodel #leanmuscle #boxing #bulk #fitnessmotivation #fitness #athlete #workout #cardio #model #athletic #muscle
Wayback Wednesdays!  Left picture was take March 22, 2018. Right picture is my current physique February 20, 2019. It’s crazy how much you can achieve if you stay dedicated. Progress may be almost imperceptible in the current moment but there IS progression. Grind one day at a time!  #workhard #grind #transformationtuesday #bodybuilding @bodybuildingcom @teambodybuildingcom  #teambbcom #gymshark @gymshark #menshealth @menshealthmag #fitnessmotivation #fitness #fitnesstransformation #fitnesslife #ocb @officialocb_page #ocbjackkingsclassic #gym 
#bbcomambassador
𝙃𝙤𝙬 𝙏𝙤 𝙄𝙣𝙘𝙧𝙚𝙖𝙨𝙚 𝙔𝙤𝙪𝙧 𝘾𝙖𝙡𝙤𝙧𝙞𝙚𝙨 @tommaccormick 
WANT TO GAIN WEIGHT? Then, you need to eat more! -
This great info-graphic by @trainwithcarsen illustrates some key strategies to eat more beautifully. 
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NEVER SKIP BREAKFAST✅ Look, if you’re a skinny guy, or anyone looking to gain mass, breakfast IS the most important meal of the day. Start your day ahead of the game with a high calorie, high protein meal. 
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MASS GAINER SHAKES✅ grab yourself some protein powder and throw it in a blender with some fruits, vegetables,
oats and peanut butter. This is a
great way to add a ton of extra calories and protein to your daily diet. BE CONSISTENT!

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LIQUID CALORIES✅ are easy to consume and will help to add more calories to your overall day. Juices, smoothies, shakes, and so on.

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PORTION SIZES✅ Increasing your portion sizes will add more food to your diet without adding more meals. Simply add an extra serving of rice, and/or add a little more meat than before. Your plate should be looking more and more full.

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PROTEIN SNACKS✅ you should have snacks with you throughout the day. Snacks are an easy and efficient way to add more calories to your diet on the go or at home. Aim for high protein snacks - nuts, yogurt, cottage cheese, peanut butter, protein bars.

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TRACK CALORIES✅ - stop guessing if you’re eating enough in a day. Download the app MyFitnessPal and start to track your calories throughout the day. This way you know where you’re at and how much more you need to eat for the day. 
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#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #proteinshake #proteinpowder #prozis
Old one.. #ryderwearwomen
Using my new gymshark order as an excuse for a quick home Booty workout 🤩💁🏻‍♀️
On Wednesdays we wear @gymshark 🙋🏽‍♀️ Its nearly the end of #gymshark66 how crazy!!
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Going to train upper body today with my boo🥰 @nattbfit posted a cool workout recently on her page which looked quite demanding and contained a couple exercises I have never tried before! So we have decided to give it a go 😎
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My week off the gym went good and I feel ready to get back into training, made a few modifications to my workouts with the help of @marcus_j_ray 💪🏽 we got tisssss
Idag började jag dagen med 30 min RPM (cykling) och sedan körde jag lite mage och även hipthrusts i Booty Buildern 🍑 Imorgon blir det biceps, triceps & axlar, mina ben är heeelt döda .. Har fortfarande träningsvärk från måndagens legday 😍
Your mindset should not be programmed to repeat „I can. I will. End of story.” 24/7 - use it and make this day count, because you will not get it back. #likeforfollow #gymshark #likeforlikes #followforfollowback #bodybuilding #gym #gymlife #gains #shredded #healthy #workout #fit #fitness #fitnessmotivation #inspiration
Been in such a good mood recently so not caring how posey this is 💁🏽‍♀️
@ulissesworld
Hum 🤔 est-ce les 3 mousquetaires 
#gymshark #likeforlikes #bandito #bandit #mali #france #montreuil
SWIPE, SAVE, AND TAG A FRIEND 🔥
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Full back and bicep workout shown! Hypertrophy workout today, so complete each exercise for 5 sets of 8-12 reps! Try and only have a rest period of 60-90 seconds between each exercise! On the last set of each exercise I always go till failure! I Usually implement drop sets and burn outs, but decided not to today! DM me if you need help with form, and Comment below if you’re going to try it out! (If you want to get bigger) 💪🏽👇🏽
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1️⃣Close Grip weighted Pull-Ups
2️⃣Wide Grip Lat Pull-Downs (Single Arm)
3️⃣T-Bar Rows
4️⃣Single arm T-Bar Row
5️⃣Seated BB Curls
6️⃣Incline DB Curls
7️⃣One Arm Preacher Curls
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#fitnessmotivation #fitness #fit #health #exercise #fitfam #gymlife #training #mensphysique #active #workout #bodybuilding #physique #fullworkout #armday #biceps #positivity #motivation #focus #freeworkout #gymshark
Time does not change us. It just unfolds us✨ #gymshark #gymsharkwomen #beavisionary
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Tag 3 friends will follow 3 people back 😏🙌🏻
Hiyaa and happy Wednesday 🌸 ‍
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The twinny finally decided to join this account since we’re always at the gym together so here is a set of out shoulders/arms focused workout from last night ‍ ‍
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💪🏼4x12 Sit down cable stretchers
💪🏼4x6(each) Single arm lat pulldown ‍
💪🏼4x12 Stand up cable stretchers
💪🏼4x12 Alternating arm stretchers ‍
💪🏼4x20 Lat pulldown ‍
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Song : I’m so tired... by Lauv ft. Troye Sivan ‍
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#gymshark #gymlife #workout #gym #goodlife #fitness #healthy #health #cleaneating #wellness #motivation #gymaddict #gymrat #fitspo #exercise #weightlossjourney #weightloss #fit #fitnessgirl #fitnessphysique #bodypositive  #shoulderworkout
Never doubt yourself, there is always much more in you than you think. You can literally move mountains with the right attitude and drive. Work hard and may the gains be with you🔥
GRIND STATIONS today at 4:30PM. REQUESTS...LET ME KNOW IF YOU WANT A PARTICULAR STATION SET UP...I will be subbing for Belinda and we will be doing two minute stations of various weight lifting, leg, butt, ABS, upperbody workouts!!!!! Child care is available.  #motivation #musclemonday #abs #absworkout #spinning #spinningclass #bodypumpclass #bodypump #bootyfordays #bootybootybooty #booty #fitness #stayfit #fitbeat #groupfitness #spinandabs #stayfit #buttworkout #exerciseclass #exercise #gymgrind #gym #gymshark #gymtime #gymrat #gymaholic #gymfreak #gymgirl #gymgirls #workouts #beauty_for_your_day
4 am workout 👅💦💦
16 pounds less 😢😭time to grow
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It does not matter what you do, no matter how you do it, it does not matter what your sacrofice is, it does not matter if you're doing well or badly ,haters gonna hate🤷‍♂️✌It's their nature..
.stay focused☀️🌞
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.chicken legs in action🍗
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.God 
#focus #passion #peace #love
#gym #gymshark #gymlover #ny
#fit #fitnessmotivation #nyc #fat
#fatburner #fitness #go #m #playhard
#yes #legs #arm #boddybuilding #la
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Alpha’s Expert Fitness Tips For Every Lifter ⁣
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Follow @alpha.lifestyle for more fitness tips, fashion knowledge & gentleman guidance! Save this photo and tag friends to spread the gains ⁣
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These tips have stood the test of time and are tried-and-true to help you build strength, gain muscle mass, lose fat and maintain a healthy lifestyle ⁣
-⁣ #GainMuscle #MuscleScience #MuscleGrowth #FitnessTips #GetStrong #MuscleGain #MuscleFit #FitnessLife #GetBigger #GymBeast #GainTrain #FitFam #WorkoutTips #WorkoutMotivation #Alphalete #GymShark #ClassicBodybuilding #BodybuildingMotivation #BodybuildingLifestyle #TriedAndTrue #FitnessExpert #ArnoldSchwarzenegger
Pak Choi Salad 🥗🥬 🥜 – This is perfect as a side salad, or you can load it up with chicken 🐓 like this one and have it for a meal – it’s full of good greens, nuts, protein and tastes da bomb! 💥🤩🏋🏻‍♂️
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SALAD
•4 heads of Pak Choi
•½ cup of dried cranberries
•3 Spring onions
•½ cup cashew nuts
•2 chicken breasts (optional)
•Crispy noodles (for salads) (for crunch)
DRESSING
•2 tbsp of peanut butter
•3 tbsp Soy Sauce
•3 tbsp rice wine vinegar
•3 tbss honey
•2 tbsp water
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1️⃣Cut the chicken breasts in half horizontally and lay flat in an oven proof dish. Pour a couple of tsp of soy sauce over the top and stick under the grill for about 5 minutes. Take out and flip the chicken. Allow to grill on the other side for another 5 minutes until cooked through.
2️⃣Wash and cut up the Pak Choi into thin strips. Chop up the spring onions. Crush the nuts. Combine in a large bowl with ‪the cranberries‬.
3️⃣Slice the chicken breast into thin strips and lay over the salad then sprinkle with the crispy onions.
4️⃣In a small jar, combine the dressing ingredients and then violently shake until smooth. Dress just before serving ✌🏻
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#salad #pakchoi #bokchoi #asiansalad #chinese #satay #penutbutter #protein #keto #ketodiet #vegetarian #vegan #dinner #lunch #healthy #nutrition #carbfree #synfree #slimmingworld #SW #fromjackskitchen #energy #protein #inspiration #gymshark #gymfood #cleaneats #cleaneating #healthyfood #food 🤟🏻🤑🔥
Today is upper body day with focus on shoulders, back & abs 💪🏼 I’m going to train some gymnastics as well just because I want to get better at some stuff before my next comp ⭐️ what is your fave upperbody part to workout? 🏋🏼‍♀️
From wanting to look as skinny as I could to wanting to feel and look as strong as I could 💁🏻‍♀️
I’ve been weight training for around 5 years now. Change takes time! It may only be February but I’ve started my cut for the summer. Remember that summer bodies are made in winter rather than crash dieting for your summer holiday 🌴 Start now and make it a lifestyle rather than a diet. Make small changes slowly to create positive habits 🌻
Have a goal to achieve a Pull up?! Here’s some exercises you can do to help you work towards that first unaided Pull up!
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When I first started training I was so desperate to do a pull up and there are 2 key ingredients to achieve it...
* CONSISTENCY
* HARD WORK

Pulling your own weight right up and getting your chin over that bar is a real test of strength! But as with achieving anything, you need to put in the work, and be consistent. Regularly completing accessory work, and practicing progressions, not just once in a blue moon! 💪🏼
i’m just too busy...⁣
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that’s what i use to say. i use to say that phrase to avoid things that i didn’t want to do. be all have things going on and it can seem overwhelming BUT we cannot put our health on the back burner. there is always time! in between working 2 jobs and going to school, i’ve managed to make my health and fitness a priority. trust me though it was not always like this! it took a lot of convincing to get me here but i would not change my journey for the world. ⁣
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this is my journey and i want to help you start yours !!
Key to success? Small changes everyday and a positive mindset😜🙌🏻✨🌈🧘🏻‍♀️⛱🌶
Back and arm workout. Try this intense back finisher with your workout partner!
-Barbell Row giant set 5x10
-the twist in this exercise is your rest period only lasts as long as your partners set. So you should be doing 50 reps in under 3 minutes
- give this a shot to finish off your back workout 👌🏼
Der Vorteil von Klugheit besteht darin, dass man sich bei Bedarf dumm stellen kann, was umgekehrt schon problematischer wird. ————————————————————————
#travel #travelblogger #travels #photography #photographer #photooftheday #fitness #fitnessmotivation #fitnesslife #hamburg #tattoo #tattoos #inked #ink #gymshark #mensfashion #menstyle #gym #gymlife #fitnessmodel #photoshooting #beast #beastmode #bodybuilding #smile #body #bodybuilder #bodypositive #strong #strongman
You can have results or excuses. Not both. The only bad work out is the one you didn’t do! You will never regret working out but you will always regret NOT working out. Say that again. Something is ALWAYS better than nothing. No one ever said “damn I regret working out today” I’m not always motivated or full of energy, we’re human not robots. But you can always squeeze in a quick session even if you’re limited on time or “not in the mood” and honestly those workouts end up being the best! #wednesdayworkout #humpday
Middle of the week, what did you achieve in these 2 days? 💪🏻
I noticed that I’m getting fast results, it could be my flexible eating habits, it took me about 2 years to find out what works best, you shouldn’t get crazy about boiled chicken and rice. There is always way to make your life more enjoyable, if you watch my stories I post some food that on “diet” is  taboo, but if you balance it out you are getting same results as you’re on strict bodybuilding diet. Balance is the key! 🙌🏻
Rocking @labellamafia leggings💪🏻
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#fitnessmotivation #fitness #fitnessgirl #fitnesslife #fitnessfreaks #transformation #gains #fitnessjourney #fitnessaddict #yoga #fitnessmodel #gymmotivation #gymshark #gymlife #nopainnogain #sport #muscle #body #bodybuilding #strong #bodygoals #bodybuilder #dailyworkout #mealprep #health #diet #dieta #sixpack #healthyfood
Bringing some sunshine☀️
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vacation are supposed to be hectic right ? lol it’s been pretty crazy every since we came to AZ for the week . My daughter got bitten by a dog 😬 had to stay at the ER for a long time . Than the next day she gets a fever 😩 now my husband & I got food poising 🤮 still feeling like shit . That’s why I haven’t been working out or enjoying these hiking trails 😭
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Hopefully , tomorrow is better because I really miss working out lol I’m not use to resting so many days . 🤞🏽
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#gymshark #gymsharkwomen #gymsharkleggings  #fitfam #fitspo #fit #fitness #fitnessgirl #fitnessmodel #fitmom #fitphysique #fitnation #bootybuilding #bodybuilding #excercise #lifestyle #workout #girlswholift #momswholift #powerlifter #weights #muscle #workoutroutine #training #gain #fitnessmotivation #activewear #vacation #photooftheday #physique
#throwback to the left photo my first ever @gymshark leggings, could have cried when they got a hole in the middle😭 I think the left photo was around early 2017..
The right photo is yesterday, in the process of trying to eat better completely with one cheat day in the week, still got goals I want to achieve without completely restricting myself, can’t believe how much a difference there is when you join two photos together and sort out your health & lifestyle.. can’t wait to see more change 👏🏼 #gym#fitness#health#girl#life#lifestyle#transformation#me#fit#fitgirl#fitspo#happy#abs#core#legs#squats##gymshark#motivation#instagood#love#bodybuilding#muscle#weightloss#beforeandafter#picoftheday#dedication#girlswholift#exercise#progress
Ich mag zwar noch nicht am Ziel sein, aber ich bin auf jeden Fall schon näher dran als gestern. 🍗
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#back #backday #fitness #fitnesslife #fitnessaddict #beastmode #beast #tattoos #tattoo #ink #inked #strongman #strong #bodybuilding #body #bodygoals #bodybuilder #bodybuilder #gymmotivation #gymlife #gymtime #fitnesslifestyle #fit #fitfam #healthylifestyle #fitspo #fitlife #fitspiration #fitnessjourney #gymshark #gymnastics
Chest day, one of the exercises I’ve done today. I never enjoyed this training and almost never done it correctly, so I see how much I must work on the technique! To be honest I enjoyed it and it turned into a good sesh today!🤷🏻‍♀️
Music: Same Ol'
Musician: Philip E Morris
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#fitnessmotivation #fitness #fitnessgirl #fitnesslife #fitnessfreaks #transformation #gains #fitnessjourney #fitnessaddict #yoga #fitnessmodel #gymmotivation #gymshark #gymlife #nopainnogain #sport #muscle #body #bodybuilding #strong #bodygoals #bodybuilder #dailyworkout #mealprep #health #diet #dieta #sixpack #healthyfood
Monday pose 👋🏼
“Let food be thy medicine, and medicine be thy food.” – Hippocrates 🌻It’s all about your mindset and things you do daily, developing healthy habits will lead you to happy life!✊🏼🙌🏻
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#fitnessmotivation #fitness #fitnessgirl #fitnesslife #fitnessfreaks #transformation #gains #fitnessjourney #fitnessaddict #yoga #fitnessmodel #gymmotivation #gymshark #gymlife #nopainnogain #sport #muscle #body #bodybuilding #strong #bodygoals #bodybuilder #dailyworkout #mealprep #health #diet #dieta #sixpack #healthyfood
BACK PART OF SHOULDERS TRAINING💪
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Jako, że tylny akton mięśnia naramiennego zwykle jest najmniej aktywny trzeba go angażować do pracy szczególnie mocno. Ma to znaczenie nie tylko dla estetyki barków, ale także dla rozkładu sił działających na staw.

W każdym treningu barków dobrze by było dodać 1-2 ćwiczenia izolujące tylny akton. Moje propozycje:
1. Odwodzenie bokiem w skos leżąc na ławce skośniej - patrzymy w dół bez zadzierania głowy,
2. Wyciskanie bokiem nad głowę w pochyleniu tułowia - głowa oparta o coś w celu wyłączenia mięśni szyji i pleców
3. Unoszenie przodem z gumą - maksymalnie rozciągamy gumę i staramy się utrzymać jej napięcie w każdym momencie ruchu
4. Odwodzenie jednorącz na wyciągu - na poziomie oczu, lepiej na mniejszym ciężarze, a więcej powtórzeń😉

Miłego treningu!😁
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🇺🇸:Back acton of the deltoid muscle is usually the least active, so it must be train specially hard. This is important not only for shoulder aesthetics, but also for the distribution of forces acting on the joint.

In each shoulder training, 1-2 exercises isolating the rear acton would be good. My propositions:

1. Rises sideways in diagonally lying on the bench 45 degrees- we look down, head straight

2. Overhead front rises with core bend - the head is leaning on something to exclude neck and back muscles

3. Front rises with band - maximally stretch the band and try to keep it tension at all time of the movement

4. Back rises sideways one-handed on the rope- at eye level, better on a smaller weight, and more reps 😉

Have a nice workout! 😁
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🎵music by @kninek
#shoulders #training #strong #determination #workout #exercise #bodybuilding #physique #muscle #fitness #weightlifting #fit #fitfam #fitgirl #gym #gymlife #motivation #inspiration #instafit #instagirl #girl #polishgirl #healthy #fitlife #gymlife #fitnessmotivation #personaltrainer #gymshark #gymshark66
Back & Biceps 💪🏼 🔥
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#GymFlowww #Back&Biceps #LetsGetFit #NoDaysOff #fitlife #fitness #lilMamaFit #Workout #gymTime #Gymshark 66 #gymsharkwomen #gymshark #makingains #backgains #babybiceps ✨✨✨

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