Ellen Nieman

a change of scenery never hurt anybody 😅 almost two weeks into the new year… how’re the goals/resolutions doing? 👀 the good thing is you can start ANYTIME if you’ve been interested in getting in the gym lately, but just aren’t sure where to start… I got you. check out my programs on my website and see which one is the right fit for you. link in bio if interested! 🔥 hope everyone is having a great week! - - - #gymmotivation #newyeargoals #gym #fitness #fitnnessmotivation #bodybuilding #asrv #fit #fitnessprogram #fitnessjourney #gym, #gymmotivation, #fitness, #fit, #bodybuilding, #fitnessjourney, #fitnessmotivation, #fitnesslifestyle, #legday, #fitnessprogram, #backday, #back, #backworkout, #legworkout, #abs, #legs, #pullday, #chest, #pushday, #pullworkout, #chestday, #pushworkout, #upperbodyworkout, #gymlifestyle, #biceps, #newprogram, #abpic, #chestandshoulders, #buckedup, #ad

upper body workout from my new program coming soon was 🔥 today this program is like nothing I’ve ever released before & im super excited to share it with you guys! 🤩 in the meantime… if you’re looking to get started NOW, check out my programs on my website! click the link in my bio if you’re interested 🔥 use code: IG for 10% off 👀 remember intensity > volume 🔥 have a great weekend everyone!! - - - #bodybuilding #hammercurls #uoperbody #upperbodyworkout #gymmotivation #fitness #newprogram #newworkoutprogram #gym #gym, #gymmotivation, #fitness, #fit, #bodybuilding, #fitnessjourney, #fitnessmotivation, #fitnesslifestyle, #legday, #fitnessprogram, #backday, #back, #backworkout, #legworkout, #abs, #legs, #pullday, #chest, #pushday, #pullworkout, #chestday, #pushworkout, #upperbodyworkout, #gymlifestyle, #biceps, #newprogram, #abpic, #chestandshoulders, #buckedup, #ad

happy sunday everyone! here’s your fresh start for the week! what do you want to accomplish this week that you didn’t get to last week? what did you do last week that you want to continue doing this week? today is your day to think about those things and start fresh! 🤩 decided this morning that my restart for the week is starting out with a rest day. I listened to my body and made the decision that hitting legs today probably wasn’t going to be the most efficient/effective workout bc I myself need to rest. this is your reminder that it is okay to take days off. it is actually very necessary. remember that you won’t lose your progress, it is actually helping you in the long run. 🔥 if you’re interested in checking out any of my programs… you can type in the code: IG for 10% off currently! valid on ALL PROGRAMS! link in bio! - - - #gymmotivation #restday #sundayreset #freshstart #gym #fitnessmotivation #bodybuilding ##fitnessjourney #fit #gym, #gymmotivation, #fitness, #fit, #bodybuilding, #fitnessjourney, #fitnessmotivation, #fitnesslifestyle, #legday, #fitnessprogram, #backday, #back, #backworkout, #legworkout, #abs, #legs, #pullday, #chest, #pushday, #pullworkout, #chestday, #pushworkout, #upperbodyworkout, #gymlifestyle, #biceps, #newprogram, #abpic, #chestandshoulders, #buckedup, #ad

leg day today felt too good 🔥 you know that feeling when the soreness kicks in before you even leave the gym? yeah that’s how I felt 😅 four simple exercises to get the job done! less is always more on leg day as long as you bring the intensity on the exercises you’re doing that day 🔥 if you’re not sure where to start, I’d recommend checking out my programs on my website! find one that works best for you & start today 🔥 link in bio if interested! code: IG for 10% off currently! - - - #legday #legworkout #backsquat #squats #lowerbodyworkout #gymmotivation #gym #happymonday #fitnessjourney #gymlifestyle #gym, #gymmotivation, #fitness, #fit, #bodybuilding, #fitnessjourney, #fitnessmotivation, #fitnesslifestyle, #legday, #fitnessprogram, #backday, #back, #backworkout, #legworkout, #abs, #legs, #pullday, #chest, #pushday, #pullworkout, #chestday, #pushworkout, #upperbodyworkout, #gymlifestyle, #biceps, #newprogram, #abpic, #chestandshoulders, #buckedup, #ad

if you’re in the contemplation stage of wanting to work out, but not exactly sure where to start, I got you. below I have broken down the programs I offer, so you can see which is the best fit for you! 🔥 ⚡️Change your Life • 12 weeks • 5x a week • upper/lower & body part split • cardio options • core circuit • warm up protocol • progress tracker ⚡️Train with Me • 8 weeks • 6x a week • similar to PPL split ⚡️SUMMER SHREDZ • 8 weeks • 6x a week • PPL split • HIIT intervals • cardio options • warm-ups ⚡️DB Only Programs • 3 4-week programs • 3x, 4x or 5x a week • only need DBs and bench • can do at home ⚡️7 Days of HIIT Circuits • 7 HIIT workouts • 15 minutes each • 40 sec on/20 sec off • only need set of DBs • can do at home if none of these work for you, I also offer custom plans as well! just fill out the quick 1:1 application of my website and I will get back to you within 24 hours! email me with any questions you may have! 😁 - - - #gymmotivation #fitness #fit #abs #abpic #gym #programs #fitnessjourney #fitnessprogram #fitnesslifestyle #bodybuilding #newyeargoals #gym, #gymmotivation, #fitness, #fit, #bodybuilding, #fitnessjourney, #fitnessmotivation, #fitnesslifestyle, #legday, #fitnessprogram, #backday, #back, #backworkout, #legworkout, #abs, #legs, #pullday, #chest, #pushday, #pullworkout, #chestday, #pushworkout, #upperbodyworkout, #gymlifestyle, #biceps, #newprogram, #abpic, #chestandshoulders, #buckedup, #ad

first workout in the bucked up gym yesterday 🔥 pay10falash killed me with her shoulder workout & I’m in definitely feeling it today and probably tomorrow and the next day 😅 if you’re wanting to start, but not sure where, check out my programs on my site! use code: IG for 10% off all programs! 🔥 link in bio if interested! - - - #gymmotivation #fitnessmotivation #pushday #pushworkout #shoulderworkout #chestday #chestandshoulders #bodybuilding #fitness #gym, #gymmotivation, #fitness, #fit, #bodybuilding, #fitnessjourney, #fitnessmotivation, #fitnesslifestyle, #legday, #fitnessprogram, #backday, #back, #backworkout, #legworkout, #abs, #legs, #pullday, #chest, #pushday, #pullworkout, #chestday, #pushworkout, #upperbodyworkout, #gymlifestyle, #biceps, #newprogram, #abpic, #chestandshoulders, #buckedup, #ad

capcut edits ftw 🔥 if you’re wanting to start getting into the gym, but not sure where to start… I got you!! click the link in my bio to check out all of my programs 🔥 use code: IG to save ya 10% off! - - - #gymmotivation #fitnessmotivation #gymlifestyle #fitnessjourney #bodybuilding #fitness #gym #fit #buckedup #newyearnewgoals #gym, #gymmotivation, #fitness, #fit, #bodybuilding, #fitnessjourney, #fitnessmotivation, #fitnesslifestyle, #legday, #fitnessprogram, #backday, #back, #backworkout, #legworkout, #abs, #legs, #pullday, #chest, #pushday, #pullworkout, #chestday, #pushworkout, #upperbodyworkout, #gymlifestyle, #biceps, #newprogram, #abpic, #chestandshoulders, #buckedup, #ad

just trying to make myself proud 😁 remember that your progress isn’t necessarily going to be linear. there are going to be speed bumps that you will hit along the way, whether that be a plateau, a new schedule that keeps you from getting to the gym, a funk you just can’t get out of, etc. everyone goes through something along the way in their journey that has made them want to give up. what’s going to set you apart from the others? how are you going to overcome those barriers if they arise? you are your biggest obstacle. dedication > motivation - - - #gymmotivation #fitnessmotivation #newyear #bodybuilding #abs #upperbodyworkout #gym #fitnessjourney #fitnesslifestyle #motivation #gym, #gymmotivation, #fitness, #fit, #bodybuilding, #fitnessjourney, #fitnessmotivation, #fitnesslifestyle, #legday, #fitnessprogram, #backday, #back, #backworkout, #legworkout, #abs, #legs, #pullday, #chest, #pushday, #pullworkout, #chestday, #pushworkout, #upperbodyworkout, #gymlifestyle, #biceps, #newprogram, #abpic, #chestandshoulders, #buckedup, #ad

HAPPY SUNDAY EVERYONE 🤩 push day felt too good today! hope everyone has a great week! take today to reset and get ready for the upcoming week! getting your grocery shopping done. do your laundry. get some work done. watch football. hit the gym. take a rest day. relax. whatever you gotta do to get ready! 😁 if you’re wanting to get start in the gym, but just feel so lost… I got you! ALL PROGRAMS are currently 10% off with the code: IG 🔥 link in bio if you’re interested in checking them out! hope everyone has a great week! - - - #sundayreset #newweek #happysunday #push #gymmotivation #fitnessmotivation #bodybuilding #pushday #pushworkout #chestandshoulders #gym, #gymmotivation, #fitness, #fit, #bodybuilding, #fitnessjourney, #fitnessmotivation, #fitnesslifestyle, #legday, #fitnessprogram, #backday, #back, #backworkout, #legworkout, #abs, #legs, #pullday, #chest, #pushday, #pullworkout, #chestday, #pushworkout, #upperbodyworkout, #gymlifestyle, #biceps, #newprogram, #abpic, #chestandshoulders, #buckedup, #ad

leg day from today was 🔥 did deadlifts as well since it had been too long away from my fave lift 🥵 but this workout can be complete with just the 4 exercises shown! just add in more sets! if you want start your fitness journey or just need a change of pace, you have come to the right place! ALL PROGRAMS are 10% off currently if you use the code: IG 🔥 link in bio if you’re interested in checking them out! hope everyone has a great week! happy monday! 🤩 - - - #gymmotivation #bodybuilding #legworkout #legday #minimalist #fitnessmotivation #legs #lowerbodyworkout #lowerbody #buckedup #gym, #gymmotivation, #fitness, #fit, #bodybuilding, #fitnessjourney, #fitnessmotivation, #fitnesslifestyle, #legday, #fitnessprogram, #backday, #back, #backworkout, #legworkout, #abs, #legs, #pullday, #chest, #pushday, #pullworkout, #chestday, #pushworkout, #upperbodyworkout, #gymlifestyle, #biceps, #newprogram, #abpic, #chestandshoulders, #buckedup, #ad

upper body day today 🔥 first lift of the month couldn’t have been better! intensity > volume has been my focus lately and the difference I’ve been feeling is HUGE 🔥 hope everyone has a great month! if you fell off track last month, treat this as your fresh start! it’s NEVER too late to start TODAY ONLY: all of my program are 25% off with the code: FEBRUARY 🥶 link in bio if you’re interested in checking them out! your time is NOW! - - - #gymmotivation #upperbodyworkout #upperbody #bodybuilding #buckedup #fitnessmotivation #newmonth #happyfebruary #fitnessprogram #gym, #gymmotivation, #fitness, #fit, #bodybuilding, #fitnessjourney, #fitnessmotivation, #fitnesslifestyle, #legday, #fitnessprogram, #backday, #back, #backworkout, #legworkout, #abs, #legs, #pullday, #chest, #pushday, #pullworkout, #chestday, #pushworkout, #upperbodyworkout, #gymlifestyle, #biceps, #newprogram, #abpic, #chestandshoulders, #buckedup, #ad

these 4 exercise leg days have been absolutely killing me & I love every second of them 🔥 intensity > volume if you feel it’s too easy, you’re not working hard enough 🥵 if you’re aren’t sure what to do in the gym or just need a change of pace, let me help you out! :) ALL PROGRAMS are 10% off with the code: IG 🔥 link in bio if you’re interested in checking them out! what’s stopping you from starting today? - - - #gymmotivation #legday #legworkout #hacksquat #fitnessprogram #fitnessmotivation #buckedup #highintensity #intensityovervolume #gym #gym, #gymmotivation, #fitness, #fit, #bodybuilding, #fitnessjourney, #fitnessmotivation, #fitnesslifestyle, #legday, #fitnessprogram, #backday, #back, #backworkout, #legworkout, #abs, #legs, #pullday, #chest, #pushday, #pullworkout, #chestday, #pushworkout, #upperbodyworkout, #gymlifestyle, #biceps, #newprogram, #abpic, #chestandshoulders, #buckedup, #ad

the grind never stops 😤🔥 TODAY IS A VERY SPECIAL DAY!! My new program that I have been working on for awhile now is FINALLY OUT!!! 🥳 TODAY ONLY you can get it for 20% OFF with the code: NEW 🔥 link in bio if you’re interested! below are some details on the program & what’s included! • 12 weeks long • 3x a week • Upper/Lower/Full body split • Workouts take ~45 minutes • Beginner-friendly • Substitutions available for each exercise • Progress tracker • Full gym required DM me with any questions you may have!! 🤩 - - - #gymmotivation #bodybuilding #backworkout #backday #pullworkout #pullday #backandbiceps #backandbis #fitnessprogram #newprogram #tgif #gym, #gymmotivation, #fitness, #fit, #bodybuilding, #fitnessjourney, #fitnessmotivation, #fitnesslifestyle, #legday, #fitnessprogram, #backday, #back, #backworkout, #legworkout, #abs, #legs, #pullday, #chest, #pushday, #pullworkout, #chestday, #pushworkout, #upperbodyworkout, #gymlifestyle, #biceps, #newprogram, #abpic, #chestandshoulders, #buckedup, #ad

HAPPY MONDAY 🤩 ICYMI: my new program “The Minimalist Program” is OUT NOW 🔥 below are details about the program! link in bio if you’re interested in checking it out! use code: IG for 10% off all programs 👀 program details: • 12 weeks long • 3x a week • Upper/Lower/Full body split • Workouts take ~45 minutes • Beginner-friendly • Substitutions available for each exercise • Progress tracker • Full gym required DM me with any questions you may have!! 🤩 - - - #gymmotivation #happymonday #newprogram #workoutprogram #fitnessmotivation #abs #gym #newworkoutprogram #bodybuilding #gym, #gymmotivation, #fitness, #fit, #bodybuilding, #fitnessjourney, #fitnessmotivation, #fitnesslifestyle, #legday, #fitnessprogram, #backday, #back, #backworkout, #legworkout, #abs, #legs, #pullday, #chest, #pushday, #pullworkout, #chestday, #pushworkout, #upperbodyworkout, #gymlifestyle, #biceps, #newprogram, #abpic, #chestandshoulders, #buckedup, #ad

chest & shoulder workout 🥵🔥 TODAY ONLY: all programs are 25% off, so if you were on the fence about starting, today is your day to get past that hurdle 🔥 link in bio if you’re interested in checking them out! use code: VALENTINE 🤍 hope everyone has a great Valentine’s Day!! ❤️ - - - #gymmotivation #chestandshoulders #chestday #shoulderworkout #chestworkout #shoulders #pushday #pushworkout #bodybuilding #fitness #gym, #gymmotivation, #fitness, #fit, #bodybuilding, #fitnessjourney, #fitnessmotivation, #fitnesslifestyle, #legday, #fitnessprogram, #backday, #back, #backworkout, #legworkout, #abs, #legs, #pullday, #chest, #pushday, #pullworkout, #chestday, #pushworkout, #upperbodyworkout, #gymlifestyle, #biceps, #newprogram, #abpic, #chestandshoulders, #buckedup, #ad

push day from last week that I never got around to posting🔥 in case you missed it: MY NEW PROGRAM LAUNCHED ONE WEEK AGO FROM TODAY 🥳 thank you so much to anyone who has purchased it this past week, I hope you are absolutely LOVING IT if you haven’t check it out already, be sure to do so! use the code: IG for 10% off “The Minimalist Program” or any of the other programs as well! “The Minimalist Program” • 12 weeks long • 3x a week • Upper/Lower/Full body split • Workouts take ~45 minutes • Beginner-friendly • Substitutions available for each exercise • Progress tracker • Full gym required DM me with any questions you may have!! 🤩 - - - #gymmotivation #newprogram #fitnessprogram #chestandshoulders #chestandtris #pushday #pushworkout #minimalist #fitnessjourney #gym, #gymmotivation, #fitness, #fit, #bodybuilding, #fitnessjourney, #fitnessmotivation, #fitnesslifestyle, #legday, #fitnessprogram, #backday, #back, #backworkout, #legworkout, #abs, #legs, #pullday, #chest, #pushday, #pullworkout, #chestday, #pushworkout, #upperbodyworkout, #gymlifestyle, #biceps, #newprogram, #abpic, #chestandshoulders, #buckedup, #ad

if you’re in the contemplation stage of wanting to work out, but not exactly sure where to start, I got you. below I have broken down the programs I offer, so you can see which is the best fit for you! 🔥 USE CODE | IG for 10% off any of these programs below! link in bio to check them out! 🤩 ⚡️The Minimalist Program (my latest) • 12 weeks long • 3x a week • Upper/Lower/Full body split • Workouts take ~45 minutes • Beginner-friendly • Substitutions available for each exercise • Progress tracker • Full gym required ⚡️Change your Life • 12 weeks • 5x a week • upper/lower & body part split • cardio options • core circuit • warm up protocol • progress tracker ⚡️Train with Me • 8 weeks • 6x a week • similar to PPL split ⚡️SUMMER SHREDZ • 8 weeks • 6x a week • PPL split • HIIT intervals • cardio options • warm-ups ⚡️DB Only Programs • 3 4-week programs • 3x, 4x or 5x a week • only need DBs and bench • can do at home ⚡️7 Days of HIIT Circuits • 7 HIIT workouts • 15 minutes each • 40 sec on/20 sec off • only need set of DBs • can do at home if none of these work for you, I also offer custom plans as well! just fill out the quick 1:1 application of my website and I will get back to you within 24 hours! email me with any questions you may have! 😁 - - - #fitnessjourney #fitnessprogram #fitnesslifestyle #bodybuilding #gym, #gymmotivation, #fitness, #fit, #bodybuilding, #fitnessjourney, #fitnessmotivation, #fitnesslifestyle, #legday, #fitnessprogram, #backday, #back, #backworkout, #legworkout, #abs, #legs, #pullday, #chest, #pushday, #pullworkout, #chestday, #pushworkout, #upperbodyworkout, #gymlifestyle, #biceps, #newprogram, #abpic, #chestandshoulders, #buckedup, #ad

3 THINGS I WISH I KNEW BEFORE I STARTED LIFTING 👀 🔥 your fitness journey is a marathon, not a sprint. don’t expect to do a 180 overnight. good things take time and patience is key. 🔥 the only way to lose weight is to be in a caloric deficit. you can try to outwork a bad diet all you want but at the end of the day, if you’re consuming more calories than you burn, you won’t lose weight. 🔥 once you start lifting weights consistently, remember that the scale does not matter. it’s about how you feel. muscle weighs more than fat, so you can be gaining weight technically, but look way better than you did when you were lighter. if you’re interested in getting started but not sure how OR you just need a change of pace, let me help you! 😁 ALL PROGRAMS are currently 10% off with the code: IG 🔥 link in bio to check them all out! Below is info on my latest program! ⚡️The Minimalist Program • 12 weeks long • 3x a week • Upper/Lower/Full body split • Workouts take ~45 minutes • Beginner-friendly • Substitutions available for each exercise • Progress tracker • Full gym required - - - #gymmotivation #newprogram #fitnessprogram #fitnessjourney #fitnessmotivation #bodybuilding #gym, #gymmotivation, #fitness, #fit, #bodybuilding, #fitnessjourney, #fitnessmotivation, #fitnesslifestyle, #legday, #fitnessprogram, #backday, #back, #backworkout, #legworkout, #abs, #legs, #pullday, #chest, #pushday, #pullworkout, #chestday, #pushworkout, #upperbodyworkout, #gymlifestyle, #biceps, #newprogram, #abpic, #chestandshoulders, #buckedup, #ad

back on the grind 🔥 i didn’t film yesterday, but yesterday was my first lift back after coming back home at the arnold. I actually didn’t have time at all to workout while I was away, so I took 5 days off. this is just a reminder that’s it’s okay to do that. all your progress will still be there. sometimes life happens & you won’t always be able to make it in. just get back on track when you can! if you’re aren’t sure where to start at all, I got you 🔥 all my programs are 10% off if you use the code: IG link in bio to check them out if you’re interested! :) - - - #gymmotivation #backworkout #pullworkout #pullday #backandbiceps #backabdbis #pull #gym, #gymmotivation, #fitness, #fit, #bodybuilding, #fitnessjourney, #fitnessmotivation, #fitnesslifestyle, #legday, #fitnessprogram, #backday, #back, #backworkout, #legworkout, #abs, #legs, #pullday, #chest, #pushday, #pullworkout, #chestday, #pushworkout, #upperbodyworkout, #gymlifestyle, #biceps, #newprogram, #abpic, #chestandshoulders, #buckedup, #ad

I always say “grind don’t stop” but ya know sometimes it has to 😂 draft, but hopefully will be able to get back to it within the next day or so! hope everyone else who’s down starts feeling better soon too! 😁🤍 & HAPPY FRIDAY!!! have a safe & relaxing weekend everyone! 🥳 #gym, #gymmotivation, #fitness, #fit, #bodybuilding, #fitnessjourney, #fitnessmotivation, #fitnesslifestyle, #legday, #fitnessprogram, #backday, #back, #backworkout, #legworkout, #abs, #legs, #pullday, #chest, #pushday, #pullworkout, #chestday, #pushworkout, #upperbodyworkout, #gymlifestyle, #biceps, #newprogram, #abpic, #chestandshoulders, #buckedup, #ad