- Following 564
- Followers 7.2K
- Engagement 4.72%
- Avg likes 291
- Avg comments 55
About Betsy | ACE-CPT
Betsy | ACE-CPT (@betsy.lifts) is a Fitness Trainer creator on Instagram, also filed under Fitness & Health and Gym. The account has 7,187 followers and 108 published posts. Recent posts average 291 likes and 55 comments, an engagement rate of 4.72%.
Betsy | ACE-CPT belongs to the nano tier, the band usually drawn between 1,000 and 10,000 followers. Betsy | ACE-CPT follows 564 accounts, so the audience is roughly 13 times the size of the list followed. Betsy | ACE-CPT uses an Instagram professional account. Flinque files Betsy | ACE-CPT under 4 categories, led by Fitness Trainer and followed by Fitness & Health, Gym and Bodybuilding.
The Instagram bio for Betsy | ACE-CPT runs to 24 words across 4 lines. The bio mentions @betsy_evans. The latest activity Flinque has on record for Betsy | ACE-CPT dates from January 2020.
Story Highlights
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108 Posts
Of the 10 most recent posts shown for Betsy | ACE-CPT, 6 are carousels and 4 are single images. That mix leans toward carousels. 108 published posts give Betsy | ACE-CPT a moderate archive on Instagram. Against the audience, that is roughly 67 followers for each post published. Betsy | ACE-CPT also keeps 14 story highlights on the profile. All 10 carry captions, averaging 170 words each. The captions are written mainly in English. Words that recur across them include weight, back, workout, each and months. The captions tag #glutetransformsation, #bootybuilding, #strengthtraining, #hypertrophy and #trainwithme.
It’s been so long since I’ve posted on here! My client load has increased a lot (yay!!🎉) these past 2 months so it’s been a little crazy for me! I’ve been keeping up with my workouts but only when it’s the busiest at the gym so I would never be able to record. But, now I’m trying to wait until 8pm, or after all my sessions in the evening, to workout so it’s less crowded!😼
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My current split is leg day 3x a week, squat focused, deadlift focused, hip thrust focused days. Then upper body 2x a week - both days hitting chest, back, shoulders, and arms.💪🏼
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I have seen so much physical and strength progress these last 2 months, really focusing on progressive overload with my lifts, preplaning my lifts, weight, sets/reps, and tracking everything I do in the gym, decreasing my volume (I was doing like 35 sets per workout - yikes!) and of course, eating lots of food!😛
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Here is my deadlift focused leg day. Making sure each leg day that I hit all movements for the glutes: vertical, horizontal, and lateral.
🧇Trap bar deadlifts - 2x12, 2x8, 1x6, my favorite! Increasing weight each set. I like to have a riser under each side to ease my low back pain I’ll get if I don’t!
🧇Front Squats or Leg press - 3x10
🧇Single leg “b-stance” hip thrust - 2x15 ES - get all the way to the TOP - peak tension for the glutes happens at the top of the hip thrust!
🧇Leg extension - 3x15
🧇Calf Raises - 2x20
🧇Banded lateral walks - 2x20
Hope you all have a great day!❤️
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anyone else love working out before stuffing their faces?? same 😂 Hopefully all the servings of green bean casserole and apple pie go to the booty and thighs 👀🤣
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here’s the glutes and hamstrings workout I did this morning:
🦃trap bar deadlifts 4x8
🦃RDL’s 3x10
🦃leg press 3x8
🦃KB banded hip thrusts 3x12 (not filmed)
🦃lying hamstring curl 3x10 (not filmed)
🔥frog pumps 2x20🔥
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Hope y’all have a great thanksgiving!!!
Enjoy your family and all the food! And most of all, don’t feel guilty for not going to the gym or eating more than normal. It’s about what you’re doing consistently, NOT occasionally. One day of enjoying yourself, and all the yummy foods, won’t throw you off track!
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Don’t stress, enjoy today, and get right back on track tomorrow. 🍽❤️
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this is similar to the quad focused leg day I have in my glute guide; challenging and SWEATY AF 😪 but that pump tho ‼️😮
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💥back squat or hack squat (squat racks were all taken 😭) 4x8
💥barbell front squats 3x10 (not filmed)
💥TRX pistol squat 3x6 each leg
💥split squats 3x10 each leg
💥banded hip thrusts 4x15 - slow tempo, chin tucked, driving knees apart against band, & squeezing the booty🍑‼️
🔥ended with leg extension slow tempo 3x12🔥
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get my 8-week glute guide for 25% off using code CYBER25, click link in bio! After 12/2, it goes back up to $35. View my story & DM me for any questions! 😊
I’ve been lifting heavy-ish for about 3 months at that time and was doing most of my exercises in a high rep range (15-20).😬
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The right is just a couple weeks ago, working at a set intensity and rep range for hypertrophy, loving my workouts, and eating calories a day.😝 I’m excited to see what another year will do to me 😍
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I just uploaded a blog post on my website titled “Can’t grow your glutes? 10 things you need to start doing.” Click the link in my bio and click on my website -> blog and give it a read to learn more! ❤️
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#glutetransformsation #bootybuilding #strengthtraining #hypertrophy #trainwithme
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I trained my first client - in person, as a certified personal trainer at LA Fitness.
The opportunity to finally share information about losing weight in an unrestricted fashion, introducing strength training to someone who’s never done it before, setting goals, and designing workouts based on all of this.
I finally feel like I found something that I love that comes so naturally; I can’t wait to help more people on their journey 😻
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ALSO, I am now offering online personal training, customized for whatever your goals may be, just follow the link in my bio and complete the application👍🏻 I only have a couple spots open so go quick!
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you and your booty will hate me during this, trust me, I was pretty annoyed with myself too 🤬🤣
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I did this 3x, resting 2-3 minutes until I performed this through again, my HR was SO HIGH 😅
🍑banded hip thrusts x15
🍑SS with staggered stance single leg hip thrust x6 each leg
(SS = superset = exercise performed immediately after previous exercise with little to no rest, kind of like a circuit!)
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pick a challenging weight that you can do for both! your legs will be shaking and your booty will be BURNIN’ lol, but work through it!! let’s get those booty gains 🍑❤️
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what’s your favorite fall activity?! mine is definitely pumpkin picking and watching scary movies 🎃👻🍂🍎
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the gym was PACKED so I could barely film while I was doing this workout! so afterwards I grabbed some lighter DB’s to show you guys what I did! this only took me 45 minutes to complete🔥
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this workout was short yet INTENSE💦 using supersets really helps keep our HR up, which I definitely NEED during upper body workouts! 💦
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here’s the workout:
💥barbell OHP - 3x8 - warm up using lighter weight
💥arnold press - 3x12 SUPERSET with 21 method curls (7 hammer curls, 7 alternating curls, 7 full curls)
💥lateral raises - 3x15 SUPERSET with 3x12 tricep kickbacks
🔥burnout🔥 tricep cable push downs (not filmed) 70 reps in as few sets as possible
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SUPERSET= 2 exercises performed back to back with little to no rest.
(While I am no nutritionist or RD, this is what I have learned from my own experience and from others!👇🏻)
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Q: I’m trying to lose fat/weight and MyFitnessPal says I should eat back the calories I lost during my workout/throughout the day, should I eat these calories back❓
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A: NO! I love MFP but they’re known for being a bit inaccurate when it comes to calculating calories/macros (too low of calories and this example^), and you should definitely NOT eat the calories you lost in your workout back IF you’re trying to lose weight!
To lose weight we want to consistently eat in a caloric deficit - eating less calories than we burn in a day. So if we eat these calories back that we burned, we are going to be eating above that deficit and probably into a maintenance - aka you won’t be losing or changing your weight.👎🏻
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Q: On my rest day should I eat the same calories that I do on my training days❓
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A: this is a three-parter that depends on your specific goals:
1️⃣If you’re trying to lose fat/weight, you can eat less on your rest days to make sure you’re consistently in a caloric deficit.
2️⃣BUT- If you’re trying to lose fat/weight and don’t want to lose muscle mass and having trouble staying in a deficit (low energy, low focus at gym, or just having a hard time in general) I would keep it the same as your training days. BECAUSE, especially if you worked out the day before or are working out the next day, wouldn’t you want the extra energy/fuel for tomorrow’s workout and especially more food to recover from the last workout? Specifically if you don’t want to lose your muscle gains, this is the best option!
3️⃣If you’re trying to gain weight/muscle, YES! Definitely eat the same as you do on your training days, if you’re trying to gain weight we want to consistently be in a surplus and give our muscles all the fuel they need to recover quickly for proper growth and strength gains! 💪🏼
‼️10K GIVEAWAY‼️
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If you had told me I would be reaching 10K+ people on my own fitness account just 6 months ago I wouldn’t have believed it and now that it’s true, I STILL can’t believe it! Your support and messages mean so much and motivates me everyday, which is why I want to do a $50 GYMSHARK GIFT CARD GIVEAWAY to thank you guys!🥳❤️
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What the winner gets:
$50 Gymshark gift card😜
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HOW TO ENTER TO WIN:
❌Like this post
❌Tag a friend below in the comments👇🏻 (each tag is another entry - an unlimited amount of tags is allowed but must be different ppl each time)
❌MUST be following me (I will check)
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❌❌for 5 EXTRA entries: Share this post on your story and tag me in it (be sure to tag me in the story so I can see it or if you’re on private, screenshot the active story and send to me)❌❌
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This giveaway will CLOSE Monday, October 14th, 2019 at 3:00PM EST and the WINNER will be chosen at random (more entries = more of a chance to win) and announced on my story by 10/16, so start entering!! Good luck!✨
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(This Instagram giveaway is not sponsored, endorsed or administered by, or associated with Instagram or Gymshark.)
#gymsharkgiveaway #gymsharkwomen #gymshark #giveaway #gymlife
Betsy | ACE-CPT's engagement
Betsy | ACE-CPT's engagement rate on Instagram is 4.72%, between 3% and 6%, or 3 to 6 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 21 followers. Comments stay close to likes on Betsy | ACE-CPT's posts, at 291 likes and 55 comments on average, about 5.3 likes per comment.
Engagement rate
4.72%
- Avg likes
- 291
- Avg comments
- 55
- Interactions : followers
- 1 : 21
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Frequently asked questions
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Who is Betsy | ACE-CPT?
Betsy | ACE-CPT (@betsy.lifts) is a Fitness Trainer creator on Instagram, also filed under Fitness & Health and Gym. Betsy | ACE-CPT uses an Instagram professional account. The Instagram bio for Betsy | ACE-CPT runs to 24 words across 4 lines.
How many followers does Betsy | ACE-CPT have?
Betsy | ACE-CPT has 7,187 followers on Instagram (7.2K). Betsy | ACE-CPT follows 564 accounts, so the audience is roughly 13 times the size of the list followed. 108 published posts give Betsy | ACE-CPT a moderate archive on Instagram.
What is Betsy | ACE-CPT's engagement rate?
Betsy | ACE-CPT's engagement rate on Instagram is 4.72%, between 3% and 6%, or 3 to 6 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 21 followers. Comments stay close to likes on Betsy | ACE-CPT's posts, at 291 likes and 55 comments on average, about 5.3 likes per comment.
What does Betsy | ACE-CPT post about on Instagram?
Flinque files Betsy | ACE-CPT under 4 categories, led by Fitness Trainer and followed by Fitness & Health, Gym and Bodybuilding. Of the 10 most recent posts shown for Betsy | ACE-CPT, 6 are carousels and 4 are single images. The 10 recent Instagram captions Flinque holds for Betsy | ACE-CPT repeatedly use the words weight, back, workout, each and months. Betsy | ACE-CPT's captions carry hashtags such as #glutetransformsation, #bootybuilding and #strengthtraining. Betsy | ACE-CPT writes those captions mainly in English. Betsy | ACE-CPT keeps 14 story highlights, which open with a free Flinque account.
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Betsy | ACE-CPT's contact details are not published on Flinque's public profile. Brands with a free Flinque account can shortlist Betsy | ACE-CPT and use Flinque's outreach tools wherever a contact route is on file.
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