Het trainingsschema van dit West-Vlaams fitnessmodel is niet voor mietjes (video)

Het moeten niet altijd de buitenlandse Instagrambabes zijn die hier de revue passeren. Ook van eigen bodem zijn er dames op de social media waar je het wat warmer van krijgt.

Wat zeg je bijvoorbeeld van de West-Vlaamse Savannah Prez uit Sint-Eloois-Winkel. Nog maar amper 22 en al vier jaar actief als succesvol fitnessmodel. Nadat ze de strikte basketbaltrainingen op haar school beu geraakte, ontdekte ze op 17-jarige leeftijd de gym.

Sindsdien heeft ze al aardig wat titels binnengerijfd:

• 2014 Belgian Championship in November , 2nd
• 2014 Flex Cup Bikini, 3rd
• 2015 Juliette Bergmann Cup, 1st
• 2015 Open Rotterdam Championship Bikini, 1st and Overall title
• 2016 IFBB European Championships Junior Bikini in May, NP

Ondertussen is ze een ambassadrice voor een bekend merk van sportkledij en fitnesssupplementen die ze regelmatig toont aan haar meer dan 542.000 volgers op Instagram. 

In tegenstelling tot andere bodybuilders en bikinimodellen neemt ze nooit een dagje vrij van de fitness. Vijf dagen lang traint ze met gewichten, terwijl ze de weekends gebruikt om aan cardiotraining te doen.

Maandag: Quads + kuiten + billen
Dinsdag:  Schouders + rug
Woensdag: Hamstrings + kuiten + billen
Donderdag: Biceps + triceps
Vrijdag:  Schouders + hamstring
Zaterdag:  Cardio
Zondag:  Cardio

Wie doet het deze straffe madame eens na?

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It’s no quads or glutes video today, who am I actually???!! ? Just so you guys don’t forget I train upperbody too in ma life. Lol. Here’s A FULL SHOULDER ROUTINE which I did this week. I can promise you, they’ll be sore as hell.??? Save & tag me in your stories babes!? _____ 1️⃣ DB shoulder press 4 sets 10-12 reps | increase weight every set 2️⃣a: Rope / cable front raise 4 sets 10 reps (slow negatives, fast positives) 2️⃣b: Rope / cable rear delt 4 sets 12 reps (slow negatives, fast positives) 3️⃣ Barbell shoulder press front into back 4 sets failure (fast performance)

A post shared by Savannah Prez (@savannahprez) on Oct 18, 2018 at 1:04pm PDT

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DEPTH OVER WEIGHTS! I will post an in-depth video on YT about how to squat deeper (this weekend!) ? – Bodybuilding is about having a mind-muscle connection, knowing that muscle you want to stimulate and most important stimulate it in its best way, full 100%. Be careful with your compounds, I know it’s cool to tell your friends how much you can lift but if your form is lacking, stop. You’re not working your muscles, you’re working your ego and that’s no f*cking muscle.? (excuse my grammatic) but sometimes I get angry when I see people lifting with a horrible form, it pains me literally. But most of these guys aren’t even open for uplifting criticism.. Be careful, ask for help & remember form over weights guys!!?? #squats

A post shared by Savannah Prez (@savannahprez) on Oct 16, 2018 at 1:18pm PDT

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As spontaneous as I am. ? Don’t try to fit in the box society tells you, be your own kind of crazyness. My parents used to be mad at me when I started posting bikini pictures online. This was not done in their opinion. Whatsoever, I never admit to their opinion, did my thing and proved them wrong. Just because someone thinks a certain way about what you do, you believe, may not stop you from doing that. As cliche as it might sound but you only live once, it’s your life, your choices. Be smart & do whatever that makes you happy people. ?✊? (Now they have portraits of me in their house lol). #sundaymood #bikini #inspiration #beyou

A post shared by Savannah Prez (@savannahprez) on Oct 14, 2018 at 1:08pm PDT

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Social media x perfect bodies . I remember when I started this page, it was to share a bit of my progress but mainly to follow and admire my idols, because I had goals, I wanted and had to achieve their physique level. Now only a few years later I’m in the opposite position, where 500k people support me, admire me and see me as “goals” or give me a compliment such as “your body is perfect”. It’s awesome and I’m incredibly thankful to be in this position, but I wanna clear out that having a big social media doesn’t mean you’ll feel amazing nor confident all of sudden just because of that number. Unlike, there comes a lot of pressure and stress with it, people see everything, people have an opinion on everything you do, some will hate, some will love you and besides those who follow you, you’re all the time faced with women that look better than you, that look “perfect” every single day, that live better than you, even though there’s a lot of fakeness in this industry it doesn’t mean we don’t sneaky compare ourselves to them, I try to avoid doing this but sometimes it’s hard, whenever I scroll through my feed I only see perfect looking women. ? I can tell you that some days I feel absolutely shit, like some days I compare so much, I even lose my motivation to get work done. But that’s a part of life, there will always be people who look better, but that doesn’t mean you’re not enough. Just know that your idols “with their perfect bodies” are often dealing with the same feeling as you, even though it may look different on the gram. _ So this was my tuesday message to you guys and myself. Just a lil reminder, I’m not perfect and I absolutely don’t feel so and your neighbour neither. ??? #cheers #keepworkinghard #youvsyou #stretchmarks

A post shared by Savannah Prez (@savannahprez) on Oct 9, 2018 at 1:09pm PDT

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The true beauty of hardwork…??? Hahah pls don’t mind these ugly faces, but this is reality. TAG A FRIEND ? I like to suffer and reach my limits during my workout sessions, don’t know about you but this motivates me so damn much. Let me tell you one thing guys, the moment you feel you’re done, is the moment you have the power to push another two reps.? Those reps are crucial to grow, remember a legday shouldn’t be funny but f*cking intensive!! – 3 ULTIMATE QUAD PUMPERS you definitely have to try out in one of your next workouts!? – And before anyone comments the annoying “this is bad for your knees / back” stahp! ?? I’d never do exercises that aren’t beneficial in any way. These work for me so they do for you! And are in no way bad for your physical health. Just try them out and you’ll see.

A post shared by Savannah Prez (@savannahprez) on Oct 3, 2018 at 12:23pm PDT

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ALTERNATIVE HAMSTRING EXERCISES | swipe and don’t forget to save so you can try this workout later!? Here are some great alternatives which you can do in any gym. Honestly in our gym we don’t really have a lot of hamstring focused machines, but if you are a little creative anything is possible!???. Method: 1️⃣ Single leg vertical leg press Lay down with your hips in one line with the bar. Bring one leg slowly down, focus on a full stretch slow negatives fast positives. 2️⃣ Cable hamstring curl Important for this one, only the lower part of the working leg is supposed to work. Full stretch &b full contraction at concentric movement. 3️⃣ Deficit romanian deadlift Take a platform to create a bigger range of motion. Keep a little bend in the knees, slow negatives, fast positives. 4️⃣ Single leg romanian dealdlift Put one leg on the bench, take a close position to the bench. Focus on pushing your hips backwards, keep a little bend in knee.

A post shared by Savannah Prez (@savannahprez) on Sep 27, 2018 at 12:28pm PDT

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Even though I’m at my heaviest weight ever right now (62kg), I’m still happy with my physique and most important mind-wise I feel relaxed and enjoy foods and training, there’s we call “the healthy balance”. ??? . Now to answer some questions I get on a regular basis: ________ I eat 1200 kcals and I don’t lose weight anymore what am I doing wrong? Well what you’re doing wrong is you don’t eat enough. I can’t say it enough but EATING is the go to. As soon as you’re doing crash diets you’ll lose weight rapidly in the beginning but this will stagnate very soon. Your body will adapt to this, your expenditure will be lower and you won’t lose weight anymore, that’s where you’ll hit a plateau. It’s important to be able to lose weight on as many calories as possible so eliminate the crash diets and start fueling your body!!! _________ How can I lose fast weight on my legs? First of all nothing in here goes fast, losing fat, gaining muscle mass all takes TIME & PATIENCE. No short cuts but work towards long-term results and be consistent with your diet & training. Besides that losing fat on one specific place isn’t possible. It all depends on your body type and its reaction to your diet. Fat loss is created by a calorie deficit = you eat less than you expend). _________ Should I eliminate my favourite foods for forever to get my results? HELL NO! Why would you do that? Life is more than having abs and salads. It all comes down to balance between healthy eating and having a treat here and there. I strongly suggest anyone to PLAN a cheatmeal once a week just to relax the mind and body, refill glycogen stores and just enjoy some me-time. Know that one cheatmeal won’t f*ck up your diet (if planned right) and one salad won’t make you healthy. ???? _________ For online coaching visit my website (link in bio) or DM!?? #fitnessmotivation #learn #balance #nutrition #inspo

A post shared by Savannah Prez (@savannahprez) on Sep 8, 2018 at 1:19pm PDT

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Because we’re our own queen / king about our body which no one can take away from us!✨ I recently got a comment from someone saying that my legs only exists out of fat. I mean l.o.l ??‍♀️ I dare this person to come over and have a legday with me. ?? I mean if someone says rude things about your body or just how you look, don’t let that stupid stranger ruin your entire selfconfidence. I’ve been working hard the past years since I started with instagram to just neglect this ? talk and focus the positive people around me here and on social media. It’s so easy to get caught up in such negative discussions and really it’s not even worth a comment back. We know better, we know ourselves and our flaws and strengths. When I walk outside in shorts or a skirt I often see people looking at me like ? because I have a bit more voluminous legs than the average person..sometimes I can just read their comment from their face, but you know I feel confident about my legs and just because they think it’s ugly or manly doesn’t mean that I have to change myself? Instead I’m looking forward to the next legday!????? Moral of the story: Don’t ever change what looks for you right just to please someone else!!? ps. This is my current shape!☺️ #beyou #gowiththeflow #goals #fitspo

A post shared by Savannah Prez (@savannahprez) on Aug 25, 2018 at 1:11pm PDT