#ruiduartecatana

[ruiduartecatana]

I am not letting that stop me! Challenging genetics 🧬 won’t deter me!😤 . Most people think that muscle development is just a result of hard training and dedication, but it also depends on the individual genetics 🧬. Every person is different, so everyone’s body has its own set of natural muscle building potential. Despite my efforts and dedication, the development rate of my quads is much slower than most of my other groups. Being harder doesn’t mean impossible, so I keep working on it ! 😤💪🏼 . Don’t let any possible misgivings about genetics slow you down and stop you from reaching your true potential! You can do it - just keep pushing through!! . 📸 taken at the end of my last leg workout before coming to Rome on holidays. . Coach @luispostiga .⁣ .⁣ .⁣ .⁣ .⁣ #monstro #hipertrofia #maromba #academia #perna #buildmuscle #genetics #legday #mindset #musclebuilding #muscledad #musclegrowth #noexcuses #quads #squat #youcandoit #teampostiga #ruiduartecatana (em Lisbon, Portugal) https://www.instagram.com/p/CmXeJPbtMh8/?igshid=NGJjMDIxMWI=

[ruiduartecatana]

Are you struggling 😵‍💫to find the motivation to hit the gym or stick to your fitness routine? Look no further!😉 We all have those days when we'd rather cozy up on the 🛋️ with a bowl of 🍿 than lace up our sneakers and head out for a workout. But the truth is, consistent exercise and a healthy diet are crucial for not just physical but also mental well-being. So how can we find the inspiration and motivation to keep moving forward towards our fitness goals? 🔅First, it's important to identify why you started your fitness journey in the first place. Maybe you want to feel more confident in your own skin, or perhaps you're training for a marathon. Whatever your reason may be, hold onto it and use it as fuel to keep pushing yourself. 🔅 Another great way to stay motivated is by setting realistic, achievable goals for yourself. Celebrate small victories along the way, whether it's being able to run for an extra minute or lifting a heavier weight. These little wins will give you the confidence and drive to keep 👉🏼going. 🔅 It's also helpful to find a workout buddy or accountability partner who shares your goals and can cheer you on when you're feeling down. Joining a fitness class or club can also provide a supportive and encouraging community to keep you motivated. On 👉🏼 @fitnessup_portugal 👈🏼you will find all of this!! Don’t forget to use my code UP-RUICATANA when you subscribe on-line so that you have the best discounts 😍. 🔅 Remember, fitness is not just about having the perfect body or fitting into a certain size. It's about feeling strong, healthy, and confident in your own skin. Don't compare yourself to others, focus on your own journey and progress. 🔅 So the next time you're feeling unmotivated, take a deep breath and remind yourself of why you started. Set achievable goals, find support, and most importantly, have fun with your workouts! Share in the comments below ⬇️what keeps you motivated on your fitness journey! Let's support and inspire each other towards a healthier lifestyle 💪🏼🥰 #motivation #discipline #support #ruiduartecatana ⁣coach @luispostiga Supplements @zumub.pt (code RCATANA) (em Lisbon, Portugal) https://www.instagram.com/p/Co-Gjh1t_1v/?igshid=NGJjMDIxMWI=

[ruiduartecatana]

‼️This is your reminder that YES YOU CAN!!! 😤 👉🏼You’re not alone. 👉🏼You can do anything you want! 👉🏼It’s not about being strong enough, or even good enough. It’s about believing in yourself and finding the courage inside you to overcome your fears and reach for what you want!!👊🏼💪🏼 Wish you all an amazing day ❤️. . . Coach @luispostiga . . #youcandoit #believeinyourself #strong #courage #motivation #inspiration #followyourdreams #ruiduartecatana #bodybuilder #veinspoppin #shoulderboulders #tattoo #muscledad #fitover40 #lifecoach #lisbon #teampostiga (em Holmes Place) https://www.instagram.com/p/CljAx_Bt1Rv/?igshid=NGJjMDIxMWI=

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People may hate you for being different and not living by society's standards, but deep down, they wish they had the courage to do the same.⚜️ . #beyourself #selflove #serdiferente #ruiduartecatana (em somewhere in the world) https://www.instagram.com/p/Cd6r5vTNtuO/?igshid=NGJjMDIxMWI=

[ruiduartecatana]

I know how it is to have that feeling of the city closing in on you, so I wanted to share this little tip for escaping the hustle & bustle: Take a walk in nature 🌳. It’s so easy to get caught up in the hustle and bustle of city life, but whenever I take a step back and look at nature around me, it helps me feel calmer, more grounded and motivated. So, taking a break from the city every once in a while is crucial for my mental health — especially when I head to the forest or even just sit outside for a few moments. No matter where you live, there’s a place in your city that offers a beautiful view. Find it and take a break 🧘🏻‍��️😉. . 📸 @leobittencourtphoto @leo.bittencourt .⁣ .⁣ .⁣ .⁣ .⁣ #beachwear #brazil #ensaiofotografico #landscapephotography #mensphysique #mentalhealth #modapraia #muscledady #musclemodel #naturegram #naturephotograpy #rayban #riodejaneiro #takeabreak #takeabreakandbreathe #takeabreath #takecareofyourself #ruiduartecatana (em Floresta da Tijuca) https://www.instagram.com/p/Ck_VDQ3LkIP/?igshid=NGJjMDIxMWI=

[ruiduartecatana]

🇬🇧My intention for the day is to remind myself how proud Rui five years ago (swipe left) would be if Rui today. . Remember of far you’ve come 🔱 . Tank top @dannymiamibrand Coach @luispostiga . 🇵🇹A minha intenção para hoje é lembrar-me como o Rui de há cinco anos atrás ficaria orgulhoso com o Rui de hoje. . Lembrem-se de quão longe vocês chegaram 🔱 · · · · · · · · · · · · · · · #menstyle #inspiration #motivation #mensfashion #dreamlife #menswear #inspirational #motivational #dreamlifestyle #fashion #lifestyle #dannymiami #ruiduartecatana #selfdevelopment #beproudofyourself #contentcreator #lisbon #portuguesedoitbetter (em somewhere in the world) https://www.instagram.com/p/CCtOxuUJMFV/?igshid=1riz4zz73vzi7

[ruiduartecatana]

HEY YOU! 🙋🏻‍♂️Don’t forget to be AWESOME today!🤩 How amazing does it feel when you have one of those days where everything just works? What if you could control when you have these days? While there are a lot of factors you might not be able to account for, covering off these few things will ensure you have an awesome day! . ✅Tell Yourself You’re Going To Have An Awesome Day. Seems pretty simple hey? But it’s all about setting your intentions for the day. . ✅Plan Your Day. Similar to the step above, it’s all about setting your intentions and being clear. . ✅Make Time For The Things You Love. Schedule it in. Plan for it to happen. And make the time. You have 24 hours in a day, it’s up to you what you do with those hours. . ✅Connect With The People You Love . ✅Acknowledge The Things You Are Grateful For . ✅Find Inspiration. Read, listen to or watch something inspiring every single day. Inspiration comes in many forms, find what works for you and add that in. . ✅Smile. Smiles are incredibly powerful. . ✅Do Something Just For Yourself . ✅Do Something For Someone Else . ✅Nourish Yourself. Start your day with a green smoothie instead of a coffee, prepare yourself an awesome dinner filled with fresh veggies or find some way to sneak healthy into your day. Nourishing yourself will make you feel fantastic and will ensure you have an awesome day. . If this list is incredibly overwhelming to add into each of your days don’t stress. Start with one thing and then slowly add the others in. Chances are you’re doing a whole heap of them already and you just need to actually take notice. . I hope you are having an AWESOME day!💚💚 . 📸 @fitness_photographer_portugal 🤓 @visaodeprata · · · · · · · · #menstyle #inspiration #motivation #mensfashion #dreamlife #menswear #inspirational #motivational #dreamlifestyle #fashion #lifestyle #lisbonblogger #lifestyleinfluencer #contentcreator #selfdevelopment #eyewearmodel #fitdad #ruiduartecatana #musclemodel #rings (em Portugal) https://www.instagram.com/p/CCBSPeZJBp5/?igshid=1iegg3szku7yp

[ruiduartecatana]

🇵🇹 OLÁ, PESSOAL!👋 Isto é uma cena um bocado lamechas, mas hoje estou a enviar-vos um mega sorriso virtual, caso vocês precisem, OU MESMO QUE VOCÊS PENSEM QUE NÃO PRECISAM, ainda assim aqui vai um sorriso piegas para vocês 'AWWW YEAH😜. . Façam-me um favor ... devolvam o favor a outra pessoa hoje. Nunca sabemos quem possa estar a precisar ❤. . 👕 @giannikavanagh ; 🤓 @tomford by @visaodeprata . 🇬🇧 HELLO EVERYONE 👋🏼 this is cheesy as fuck but I’m sending you a big virtual smile today in case you need, OR EVEN IF YA DON’T THINK YA NEED IT I’m still sending ma cheesy grin your way 😬 AWWW YEAH. . Do me a favor... return the favor to someone else today. Ya never know who may need it ❤. . #positivevibes #mysmile #menstyle #inspiration #motivation #mensfashion #dreamlife #menswear #inspirational #motivational #dreamlifestyle #fashion #lifestyle #ruiduartecatana #giannikavanagh (em Portugal) https://www.instagram.com/p/CBn3Fy8pEZl/?igshid=4gkfmq43titu

[ruiduartecatana]

🇵🇹A minha cara quando dou conta que os hidratos e as gorduras estarão de volta amanhã 🤩 . 🇬🇧My face when I realize that carbs and fats will be back tomorrow 🤩 #descarga #zerocarbs #eyesontheprize · · · · · · · · · · · · · · · #bodybuilder #influencer #fitdad #aesthetic #fitness #offseason #classicphysique #fitnessmodel #gains #culturismo #fashionblogger #fitfam #fitnessmotivation #bodybuilderlifestyle #offseasonwork #ruiduartecatana #teampostiga #champion #blessed (em Lisbon, Portugal) https://www.instagram.com/p/B9KovqJJXgk/?igshid=1ruwv1j2ly3qc

[ruiduartecatana]

Olá pessoal! Quero partilhar convosco uma novidade incrível: (Drums Pls 🥁🥁🥁) agora sou embaixador da marca de acessórios Fitness @boomfit.eu ! 🎉 Estou muito entusiasmado por fazer parte desta equipa e poder oferecer-vos produtos de alta qualidade e desempenho para complementar os vossos treinos. E o melhor de tudo é que tenho um código de desconto exclusivo para os meus seguidores🤩! Com o código "RUICATANA", terão um desconto de 10% em todas as compras no site da Boomfit. Não é fantástico? 😍 Vamos juntos nesta jornada de saúde e bem-estar, e com os acessórios certos da Boomfit, estou certo de que vamos alcançar os nossos objetivos mais rapidamente. Visitem o site, encontram o link directo na minha bio, escolham os vossos produtos favoritos e usem o meu código para aproveitar esta super oferta! 💪🏼 #Boomfit #Embaixador #Fitness #AcessoriosFitness #Desconto #BOOMFIT10 #ruiduartecatana .⁣ .⁣ .⁣ .⁣ .⁣ #aesthetics #bodybuildingmotivation #branding #marketingdeconteudo #marketingdigital #mensphysique #modelofitness #pub #modelofotografico #socialmedia #staystrong #vidafitness (em Portugal) https://www.instagram.com/p/Cpuxe0irCim/?igshid=NGJjMDIxMWI=

[ruiduartecatana]

Happy International Women's Day!🙋‍♀️ Today, we celebrate the achievements and contributions of women around the world, while also recognizing the ongoing struggle for gender equity. As a father of three girls, I am passionate about advocating for equal rights and opportunities for all women. However, I must also express my opposition to the idea of quotas for women in positions of power. While the intention behind such quotas may be noble, I believe that they ultimately undermine the hard work and qualifications of women who have earned their positions through their own merit. My daughters, my wife and all women, deserve to be judged based on their talents, skills, and experience, rather than their gender. Instead of quotas, I believe we should focus on creating a more inclusive and supportive workplace culture that values diversity and actively works to eliminate biases and barriers to success. Let us continue to work towards a world where every woman has the opportunity to achieve her dreams and reach her full potential. ❤️Happy International Women's Day❤️, and let's keep fighting for a more just and equitable future for all. #InternationalWomensDay #EqualRights #NoQuotas .⁣ .⁣ .⁣ .⁣ .⁣ #equality #girlboss #internationalwomenday #ladyboss #womenday8march #womenempowerment #womenentrepreneurs #womeninbusiness #womensday #womensrights #ruiduartecatana #3daughters #oliviarodrigo #portuguese #familianumerosa (em Portugal) https://www.instagram.com/p/CpiHzwWN1OS/?igshid=NGJjMDIxMWI=

[ruiduartecatana]

Hey there, beautiful souls! Today, I want to talk about something that affects us all at some point in our lives: HATERS. Yes, those negative voices that criticize us, doubt us, and try to bring us down. But here's the thing: haters only hate because they're intimidated by our strength, success, and happiness. They're scared of our potential and the power we have to make a difference in the world. And that's why we must never let their words get to us. Instead, we should use their negativity as fuel to keep going. Let their doubts motivate us to prove them wrong. Let their criticism challenge us to be better and work harder. Let their hate inspire us to spread love and kindness even more. Remember, we can't control what others think of us, but we can control how we react to their opinions. So, let's choose to rise above the hate and be the best version of ourselves. Let's focus on our dreams, our passions, and our goals. And most importantly, let's always be true to ourselves and never let anyone dim our light. So to all my beautiful souls out there, keep shining and don't let the haters bring you down. You got this! 💪🏼✨ Sunglasses @tomford from @visaodeprata (15% off with my code RUICATANAVP) #inspiration #motivation #positivevibes #hatersgonnahate #nevergiveup #keepshining #ruiduartecatana #lisbon #tomfordeyewear #ootd (em Lisbon, Portugal) https://www.instagram.com/p/CpDZoIsrUdi/?igshid=NGJjMDIxMWI=

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💘Happy Valentine’s Day!!!💘 (português em baixo) Today is a day to celebrate love 💕 and to show our appreciation for those special people in our lives. Whether it’s through a thoughtful gesture, a small gift or just spending time together, the main purpose of this day is to express our love and affection.💕 Let’s spread some love and make this day a memorable one!!❤️ . . 💘Feliz Dia dos Namorados!!!💘 Hoje é um dia para celebrar o amor e mostrar o nosso apreço pelas pessoas especiais nas nossas vidas. Seja através de um gesto carinhoso, de um pequeno presente ou simplesmente passando tempo juntos, o principal objectivo deste dia é expressar o nosso amor e afeto. Vamos espalhar amor e tornar este dia memorável ❤️ #valentines #happyvalentines #felizdiadosnamorados #amor #love #portugal #brasil #happycouple #ruiduartecatana (em Portugal) https://www.instagram.com/p/Copg6JYNK10/?igshid=NGJjMDIxMWI=

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⚜️Loving yourself starts with a simple yet powerful affirmation: 👉🏼I am worthy, I am deserving, I am enough!👈🏼 Prioritize your own happiness and self-care, celebrate your unique qualities, and surround yourself with positive influences. Remember, your self-esteem is a reflection of the love you have for yourself. So let’s choose to love ourselves, flaws and all, and watch our confidence soar 💕 Wish you all a wonderful weekend 😘 . Briefs from @dannymiamibrand . . #selflove #selfesteem #selfcare #confidence #ruiduartecatana #dannymiami (em London Marriott Hotel County Hall) https://www.instagram.com/p/CofSr2drJav/?igshid=NGJjMDIxMWI=

[ruiduartecatana]

🇬🇧6 things I wish I knew when I started bodybuilding💪🏼: 1️⃣bulking and cutting phases require different sized clothes 2️⃣fashion standard measures are not suitable for bodybuilders 3️⃣consistency is key, not just in your workouts but also in your diet 4️⃣supplements can aid but not replace a balanced diet 5️⃣progress takes time and patience, don’t get discouraged 6️⃣proper form is key, not the amount of weight you lift What about you? What are the things you wish you knew when you started bodybuilding? Let me know in the comments below ⬇️ . 🇵🇹6 coisas que eu gostaria de saber quando comecei a minha jornada no culturismo: 1️⃣As fazes de ganho de massa e definição requerem roupas de tamanhos diferentes 2️⃣as medidas standard de roupa não são adequadas a fisioculturistas 3️⃣consistência é fundamental não apenas nos treinos mas também na dieta 4️⃣suplementos podem ajudar mas não substituem uma dieta equilibrada 5️⃣o progresso leva tempo e paciência, não desanime 6️⃣a técnica correcta de execução é fundamental, não a quantidade de peso que levanta E vocês? Quais são as coisas que gostariam de ter sabido antes de começarem no bodybuilding? Deixem nos comentários ⬇️! . .⁣ .⁣ .⁣ .⁣ .⁣ #beginner #bodybuilding #bodybuildinglifestyle #bodybuildingmotivation #culturismo #estilodevidasaudavel #fitnessmotivation #healthy #healthylifestyle #hipertrofia #jornadafitnees #learning #musculação #menstyle #guccı #tomfordeyewear #ruiduartecatana #fitnessup #teampostiga (em Lisbon, Portugal) https://www.instagram.com/p/CoU4jJVrJ-s/?igshid=NGJjMDIxMWI=

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HOORAY!!!🥳 it's Friday again. We've been waiting for you all week. 🥰 Sending you the most sincere wishes for a weekend filled with love and family. 😘 . . #friday #fridayvibes #weekend #wonderland #wonderlandlisboa #friyay #eyeglasses #tomfordeyewear #dad #ruiduartecatana #weekend (em Wonderlisboa) https://www.instagram.com/p/CnF274SLHZb/?igshid=NGJjMDIxMWI=