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Rafaela-Isabela

@elevatewithraf

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The Elev♾️ Club
Fitness, Health and Lifestyle
Founder: @rafaelaisabelaa

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Hello beautiful people - I know it seems like I only train legs 🫣 but I promise I don’t… although I do find it the best day of the week ;)

Hope everyone is having an amazing weekend, relaxing and maybe even getting some steps in.
Summer is just around the corner and I have officially 1 month before my first holiday so this month is going to be quite intense, doing a bigger calorie deficit and really focusing on discipline and consistency💜
Let’s elevate together, we got this ✨

#elevate #legday #lifting #gymlife #fitnessfirst by @elevatewithraf

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5 months ago

Welcome backkk team Elevateee to another fun leg day!! First of all, the socks started off as white and ended up as charcoal so Third Space DO BETTER (just jk). I am actually trying to mix these up a little bit. I think YES, let’s stick to our compound movements but we also want to create fun workouts, so we can switch it up every once in a while 🫣
The exercises are as follow
- single leg good mornings x4 sets of 10-15 reps
- leg press x4 sets 10-15 reps
- cable step ups x3 sets 8-12 reps
- diagonal stance cable kickbacks x3 sets 12-15 reps
Followed by 20 min of stairmaster, which of course nearly gives me a heat attack BUT it will all be worth it during the summer
Hope you’re all starting the week right and let’s do this!!!
Let’s elevate together 🩵

#elevate #legdayworkout #monday #lift #fitnesslife by @elevatewithraf

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5 months ago

Back day 🤏🏼🤏🏼🤏🏼🤏🏼 pull has to be one of my favourite days of the week also 🤭
Favourite exercises:

- dead hangs
- lat pulldown 10-15 reps x4 sets
- dumbbell row 10-15 reps x3 sets
- seated cable row 10-13 reps x3 sets
- bicep curl 12-15 reps x3 sets
- face pulls 12-15 reps x 3 sets

Lets give it a try and let me know how it goes🤭
Let us elevate together #elevate #gymmotıvatıon #pullday #backdayworkout #gymlife by @elevatewithraf

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6 months ago

I’m backkkkk !!! Hello my elevate club, hope everyone’s been well and getting back into the gym which I know can be difficult but we have to MOVE our bodies- it’s what the doctor recommends🤭💜
Filmed this quite a while ago but still decided to share it because why not?!?!
Can’t wait to be even more consistent with posting and see where this journey takes us☺️
Let us all elevate together xox

#elevate #lift #gymmotıvatıon #legday #gymlife by @elevatewithraf

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7 months ago

Hello my beautiful elevate team ❤️ this is my first leg day of the yearrr, this was super exciting, I’m so sooo glad to be back, I’ll be sharing some of my favourite recipes as well from my week every Sunday, will be a breakfast, a lunch, dinner and a snack that I’ve been loving. I think it’s very difficult sometimes for busy people to find quick food recipes that will be very nutritious and actually tasty so I’ll be sharing the ones I’ve been loving recently!!
Anyways I’m babbling as I always do… this the breakdown of my exercises:
- hip thrust 4x set 8-15 reps increasing the weight each time and going lower in reps each time 💪🏼
- hyperextensions(fav exercise in the world) 3x sets 10-15 reps
- DB RDLs 3/4x sets 8-12 reps, increased the weight once
- hip abductions 2x sets 30reps
- finished off with 15 min stairmaster

Some of you have been dming me about posture and I’ll be making some in depth videos next week on how to properly do each of these exercises, I might even get a little mic or do a voiceover 😏😏😏

Anyways onto a good start of the year
Lots of love, let’s elevate together ❤️

#Elevate #ElevateYourself #ElevateMovement #ElevateActivewear #LegDay #LegWorkout #LowerBodyWorkout #BootyDay #GlutesOnFire #QuadsAndGlutes #GymLife #GymMotivation #WorkoutRoutine #TrainingDay #FitnessJourney #StrongNotSkinny #FitGirlEnergy #GymAesthetic #FitnessLifestyle #GirlsWhoLift #WomenWhoTrain by @elevatewithraf

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9 months ago

Hello my beautiful people!! Hope we all rested this weekend, and are looking forward to a productive week!! I know with the holidays coming up it’s extremely easy to let go and forget what our goal is, but I’m here to say to everyone that we just have to push a little more before the holidays actually arrive 🎄 Then of course we can all have a very well deserved break/rest and spend time with our loved ones and enjoy some really REALLY nice meals😝
Just wanted to break down a few exercises from my favourite day of the week! Yes you guessed it right LEG DAY YEYYY
- hip thrust x3 sets x10-12 reps x10 pulses at the top (went up in weight once)
- Bulgarian split squats x3 sets x10-12 reps (went up in weight once)
- DB RDLs x3 sets x10reps (went up in weight once)
- diagonal stance cable kickbacks x2 sets x12-15 reps
- 10 min stairmaster (needed a bit of cardio)

Also on days that I have quite intense workouts I do try to consume at least 100g of protein, which I have hit around 120g on this day, consuming around 1600 calories, and around 60g of fat.
I am a big sucker for anything with yoghurt, granola and some fruits, and if l’m having a sweet tooth I will add a bit of honey on top, it definitely helps with the massive sugar cravings. Also if I really need chocolate I opt for the Lindt dark orange chocolate which is divine !!!

Anyways that’s it for me, love you all and let’s ELEVATE TOGETHER 🤭🩵 by @elevatewithraf

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10 months ago

Bulking season has finally begun 🫣

During this time I’m trying to reduce the amount of cardio and really just focus on weight training. I will be aiming for around 1700 calories/ day and then in 12 weeks I will start my cut for 12 weeks. Every 4 weeks during my cut I will give myself a little diet break for 1 week just so I’m giving my body a little break and making sure it’s not just getting used to the cut.

The exercises I’m doing for legs are as follows:
- hip thrust x3 sets x12 reps + 10 reps of glute pulses at the end
- Bulgarian split squats (glute focused) x3 sets x10 reps
- back hyperextensions x3 sets x12 reps
- hip abduction x3 sets x30 reps
- 15 min stairmaster
- 8k steps a day

Also this means that meal prepping season has arrived so stay tuned for high protein meals and snacks ✨✨

Let’s elevate together 🩵 by @elevatewithraf

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10 months ago

Hello my beautiful people!! Another leg day completed !! What a week this has BEEN (so far) of course, Monday was my birthday but also a work trip to Malaga which was insane !!! Landed yesterday night and we’re back at gym already!! We are locking in for winter, and we are in this together ❣️
The exercises completed were as follow:
- hip thrust- 4x sets 10-15 reps, increased the weight 3 times (started with 120kg for warm up)
- smith machine squats ( I get really scared to do them on a squat rack so smith machine is a little bit easier) 4x sets 8-10 reps, increased the weight twice
- DB RDLs- 3x sets, 8-10 reps, increased the weight once (got a new PB yeyyy!!!)
- diagonal stance cable kickbacks ( I prefer these to normal kickbacks, I get to feel it more) 2x sets, 15reps, increased weight once
- cardio - 20 min stairmaster
That’s it from me, we shall continue with this busy week, PRAY for me please, hope everyone is having a wonderful day and hope you all complete at least 1 leg day this week

Let’s elevate together 🩵
Love of love, raf x by @elevatewithraf

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a year ago

So today we hit pull!! Which in short terms is basically back day. In case you didn’t know back days are probs my fav training day of the week, they’re just super fun, and to all my girlies we all want a hot back DURH☺️❣️

So I start of with
T-Bar rows 4x sets 10-15 reps increased weight twice
Lateral pull down 4x sets 8-10 reps increased weight once
Single lateral pull down 3x sets 12-15 reps each
Cable pullover 3x sets (back focused) 10 reps
Cable hammer pull 2x sets (soz forgot to film) aimed for 12-15 reps

Finished off with a bit of cardio: 15 min stairmaster

From next week I’ll also share some of my fav high protein snacks and food choices, but also I’ll also share some healthier alternatives as I’ve been on a journey of eliminating seed oils from my diet, and would love to share my alternatives with you guys

Love of love Raf- let’s elevate together ❤️ by @elevatewithraf

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a year ago

We hit legs today - leg days are my fav!!!

Would love to take you guys on this journey to grow our glutes not just with exercise but also with the right DIET. We all know the saying if you want to get in better shape we need to follow the 80/20 rule- 20% exercise 80% diet, after all abs are made in the kitchen.

I’m so excited for all of us to be on this journey together, so let’s get started, I will aim to upload all my workouts on here and most of my meals- so let’s kickstart the journey with a bang🩵
The exercises in the videos were as follow
Hip thrust - 5 x sets increasing the weight each time and pushing for failure
Bulgarian split squats (glute focused)- 3x sets ( increased the weight once)
DB RDLs- 4x sets, increased the weight twice, also aimed for 10-12 reps each set
Hip abduction - 2x sets of 25-30 reps

Finished off with some cardio- 20 min stairmaster ❤️

#legday #legdayworkout #legdayeveryday #fitness #gym #gymlife #gymmotivation #gyminspiration #gymworkout #gymlove #lifting #liftheavy #gymgirl by @elevatewithraf

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a year ago