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🎶 Tão natural quanto à luz do dia, mas que preguiça boa me deixa aqui à toa... Hoje ninguém vai estragar meu dia 🧜🏻‍♀️ 🎶  #charliebrown #chorao #choraovive #musicaboa #goodvibes #betterthanbefore #♥️ #🌊 #lucky #blessed #thankfull #gratitude
ในวันที่เราเริ่มคิดอะไรกับชีวิต นั่นคือวันที่ชีวิตเริ่มต้นจริงๆ 😉😉
#ดีขึ้นทุกๆวัน #เลือกชีวิตที่ดีให้ตัวเอง #iamadeamer #betterthanbefore #ibelieveinmyself #หุ่นดีที่สุดในชีวืต #รักตัวเองจัง
ในวันที่เราเริ่มคิดอะไรกับชีวิต นั่นคือวันที่ชีวิตเริ่มต้นจริงๆ 😉😉 #ด ีขึ้นทุกๆวัน #เล ือกชีวิตที่ดีให้ตัวเอง #iamadeamer  #betterthanbefore  #ibelieveinmyself  #ห ุ่นดีที่สุดในชีวืต #ร ักตัวเองจัง
When the sharpest words wanna cut you down... This sport is not understood by many. Few understand or acknowledge the work involved or the mental strength required. Few can comprehend why anyone would want to do this. Few call it a sport. Few. 
Count me in the few who love it, and strive daily to be better at it. 
Training with @bodysculptorsllc for the best season yet. 
#figurecompetitor #2018goals #2018season #betterthanbefore #noapologies #greatestshowman #soundtrack #nationalgymassociation
When the sharpest words wanna cut you down... This sport is not understood by many. Few understand or acknowledge the work involved or the mental strength required. Few can comprehend why anyone would want to do this. Few call it a sport. Few. Count me in the few who love it, and strive daily to be better at it. Training with @bodysculptorsllc for the best season yet. #figurecompetitor  #2018goals  #2018season  #betterthanbefore  #noapologies  #greatestshowman  #soundtrack  #nationalgymassociation 
Ostatnio słyszę często - chciałabym się podciągnąć...
Faza negatywna, dobra droga do podciągania, pracujemy w wzorcu ruchowym co często zaburzone jest przy pracy z gumami.
O ruchu lub fazie ekscentrycznej mówimy wtedy, gdy mięsień się wydłuża (przyczepy mięśnia oddalają się od siebie) czyli jest to tzw. ruch negatywny np. ruch w dół podczas podciągania. Połóż sobie (lub koledze) dłoń na napiętym bicepsie w górnej fazie podciągania i zacznij się opuszczać, wyraźnie wyczujesz że biceps się wydłużył - górka, która tak pięknie się zaokrąglała, spłaszczy się i rozciągnie.
FAZA EKSCENTRYCZNA
Ruchy ekscentryczne (negatywy) pozytywnie wpływają na poprawę koordynacji nerwowo-mięśniowej czyli lepszą kontrolę ruchu i jego efektywność. Lepiej rozwijają siłę, zwiększają wytrzymałość mięśni i ścięgien co zmniejsza ryzyku urazu choć urazy mięśni zdarzają się najczęściej właśnie w tej fazie (taki paradoks). Im ćwiczenie jest wykonywane bardziej dynamicznie tym ryzyko jest większe.
Należy zaznaczyć, że w tym ruchu mięsień jest w stanie pokonać opór nawet 1.5 razy większy niż w fazie koncentrycznej! Fakt ten możemy wykorzystać przy nauce nowych ćwiczeń, w których nie mamy jeszcze siły by wykonać ruch pozytywny ale jesteśmy w stanie wykonać ruch negatywny. Wolne, kontrolowane (to bardzo ważne!) ruchy ekscentryczne zwiększą naszą siłę i przygotują do danego ćwiczenia.
Przyrost siły i masy również jest znacznie większy niż w przypadku ruchu koncentrycznego. Dlaczego tak się dzieje? Podczas rozciągania się mięśnia w fazie negatywnej powstaje dużo uszkodzeń komórek mięśniowych (więcej niż w fazie pozytywnej) co zmusza nasze ciało do reakcji na te urazy. Skutkuje to wzrostem siły i objętości mięśnia. Poprawia się koordynacja wewnątrzmięśniowa i międzymięśniowa, a to wpływa na przyrost siły.
Trening tego typu przyspiesza również metabolizm. Po kilku tygodniach treningu zauważalny jest wzrost masy mięśniowej wraz z redukcją tkanki tłuszczowej. Jego wadą jest występowanie po treningu zakwasów (ang. DOMS czyli opóźniona obolałość mięśni), wydłużony czas regeneracji i wspomniana wcześniej podatność na urazy podczas tego ruchu.
#chinups #chinupgirl #eccentricmovement #betterthanbefore
Ostatnio słyszę często - chciałabym się podciągnąć... Faza negatywna, dobra droga do podciągania, pracujemy w wzorcu ruchowym co często zaburzone jest przy pracy z gumami. O ruchu lub fazie ekscentrycznej mówimy wtedy, gdy mięsień się wydłuża (przyczepy mięśnia oddalają się od siebie) czyli jest to tzw. ruch negatywny np. ruch w dół podczas podciągania. Połóż sobie (lub koledze) dłoń na napiętym bicepsie w górnej fazie podciągania i zacznij się opuszczać, wyraźnie wyczujesz że biceps się wydłużył - górka, która tak pięknie się zaokrąglała, spłaszczy się i rozciągnie. FAZA EKSCENTRYCZNA Ruchy ekscentryczne (negatywy) pozytywnie wpływają na poprawę koordynacji nerwowo-mięśniowej czyli lepszą kontrolę ruchu i jego efektywność. Lepiej rozwijają siłę, zwiększają wytrzymałość mięśni i ścięgien co zmniejsza ryzyku urazu choć urazy mięśni zdarzają się najczęściej właśnie w tej fazie (taki paradoks). Im ćwiczenie jest wykonywane bardziej dynamicznie tym ryzyko jest większe. Należy zaznaczyć, że w tym ruchu mięsień jest w stanie pokonać opór nawet 1.5 razy większy niż w fazie koncentrycznej! Fakt ten możemy wykorzystać przy nauce nowych ćwiczeń, w których nie mamy jeszcze siły by wykonać ruch pozytywny ale jesteśmy w stanie wykonać ruch negatywny. Wolne, kontrolowane (to bardzo ważne!) ruchy ekscentryczne zwiększą naszą siłę i przygotują do danego ćwiczenia. Przyrost siły i masy również jest znacznie większy niż w przypadku ruchu koncentrycznego. Dlaczego tak się dzieje? Podczas rozciągania się mięśnia w fazie negatywnej powstaje dużo uszkodzeń komórek mięśniowych (więcej niż w fazie pozytywnej) co zmusza nasze ciało do reakcji na te urazy. Skutkuje to wzrostem siły i objętości mięśnia. Poprawia się koordynacja wewnątrzmięśniowa i międzymięśniowa, a to wpływa na przyrost siły. Trening tego typu przyspiesza również metabolizm. Po kilku tygodniach treningu zauważalny jest wzrost masy mięśniowej wraz z redukcją tkanki tłuszczowej. Jego wadą jest występowanie po treningu zakwasów (ang. DOMS czyli opóźniona obolałość mięśni), wydłużony czas regeneracji i wspomniana wcześniej podatność na urazy podczas tego ruchu. #chinups  #chinupgirl  #eccentricmovement  #betterthanbefore 
Cocoa was super excited about booty day!
Cocoa was super excited about booty day!
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太一さん🤗💕
選手同士が残留を喜び合ってる最中、一人応援団席を振り返り、ガッツポーズをしてくれました✨
全然いいのに😂ありがとう🎶
#ジャパンラグビートップリーグ20172018入替戦 #トップリーグ #topleague #cocacola #redsparks #コカコーラ  #レッドスパークス #吉澤太一 #ラグビー #rugbyjp  #BetterThanBefore #タンクトップリーグ #入替戦 #絶対勝利 #トップリーグ残留 #残留おめでとう
🏈✨ 太一さん🤗💕 選手同士が残留を喜び合ってる最中、一人応援団席を振り返り、ガッツポーズをしてくれました✨ 全然いいのに😂ありがとう🎶 #ジャパンラグビートップリーグ20172018入替戦  #トップリーグ  #topleague  #cocacola  #redsparks  #コカコーラ  #レッドスパークス  #吉澤太一  #ラグビー  #rugbyjp  #BetterThanBefore  #タンクトップリーグ  #入替戦  #絶対勝利  #トップリーグ残留  #残留おめでとう 
My gym for the next few days... So I'm having some cysts removed from my nasal cavities. 
Unfortunately I won't be able to excercise or work out for a little while. 
On the bright side: Adter several years of struggling I'll finally be able to breathe properly while jogging, climbing, ...
My gym for the next few days... So I'm having some cysts removed from my nasal cavities. Unfortunately I won't be able to excercise or work out for a little while. On the bright side: Adter several years of struggling I'll finally be able to breathe properly while jogging, climbing, ...
P r i o r i t y
A lot of self-care today as I’m full of cold. I will be prioritising myself (whilst obviously doing all the parenting stuff as well 😌) with some good food, rest and maybe some re-runs of the West Wing. Any top tips for speeding up the recovery of a cold & sore throat?! So much I should be doing but today it can wait. ✨
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#declutterwithhannah #eastlondon #declutteryourlife #london #professionalorganiser #professionaldeclutterer #clutterfree #overwhelm #calm #simplifylife #organisedlife #getorganised #apdouk #livewithintention #livesimple #parentingtheshitoutoflife #simpleparenting #minimalism_life #slowliving #minimalismwithfamily #raisinggirls #goals2018 #priority #habittracker #betterthanbefore #gratitudeproject #happinessishere 
#hellojanuary
P r i o r i t y A lot of self-care today as I’m full of cold. I will be prioritising myself (whilst obviously doing all the parenting stuff as well 😌) with some good food, rest and maybe some re-runs of the West Wing. Any top tips for speeding up the recovery of a cold & sore throat?! So much I should be doing but today it can wait. ✨ • • • • • #declutterwithhannah  #eastlondon  #declutteryourlife  #london  #professionalorganiser  #professionaldeclutterer  #clutterfree  #overwhelm  #calm  #simplifylife  #organisedlife  #getorganised  #apdouk  #livewithintention  #livesimple  #parentingtheshitoutoflife  #simpleparenting  #minimalism_life  #slowliving  #minimalismwithfamily  #raisinggirls  #goals2018  #priority  #habittracker  #betterthanbefore  #gratitudeproject  #happinessishere  #hellojanuary 
I was never an athletic kid 🙅🏼 I heavily disliked taking part in any sport or PE at school 😝 But then I discovered running a few years before the picture on the left was taken (2013) and was suffering from multiple over usage injuries purely the result of the amount of running I was doing with no cross training or muscle functionality/ strength training 🏃🏼🏃🏼🏃🏼 Who knew??? 😂
Where I am today, the growth I have been through (muscle and mind 🤔), what I have so far achieved and the journey I continue on is a result of remaining focused, working hard and staying consistent 💪🏾😁🏋🏼
If you want something to change ~ stop making excuses, and make a move towards change. It won’t come easy. If it comes easy, it will disappear just as quickly. It won’t come instantly. But I promise, you will get there! You can achieve anything if you stay hungry 🙌🏽💃😁❤️ #transformationtuesday #neverquit #doubtdestroysdreams #stayfierce #stayfocused #staystrong #findyourhappy #findyoursparkle #striveforprogress #betterthanbefore #fitness #fitnessmotivation #girlswholift #girlswithmuscles #strongwomen #fitstagram #naturalfitness #naturalathelete #fitfam #ufeshows #ufeshowseurope #ufenation #imnoteveryone .

@ufeshows world championship 2017 📷 @chrisvlinton ☀️💄 @monacosunevents 👙 @thecrystalsuit 💪🏾 thanks @totrainer for being the legend you are, every step of the way! 👊🏽💥 Words can’t express how grateful I am to have met you, work with you and have you as a friend! You are one in a million!😁
I was never an athletic kid 🙅🏼 I heavily disliked taking part in any sport or PE at school 😝 But then I discovered running a few years before the picture on the left was taken (2013) and was suffering from multiple over usage injuries purely the result of the amount of running I was doing with no cross training or muscle functionality/ strength training 🏃🏼🏃🏼🏃🏼 Who knew??? 😂 Where I am today, the growth I have been through (muscle and mind 🤔), what I have so far achieved and the journey I continue on is a result of remaining focused, working hard and staying consistent 💪🏾😁🏋🏼 If you want something to change ~ stop making excuses, and make a move towards change. It won’t come easy. If it comes easy, it will disappear just as quickly. It won’t come instantly. But I promise, you will get there! You can achieve anything if you stay hungry 🙌🏽💃😁❤️ #transformationtuesday  #neverquit  #doubtdestroysdreams  #stayfierce  #stayfocused  #staystrong  #findyourhappy  #findyoursparkle  #striveforprogress  #betterthanbefore  #fitness  #fitnessmotivation  #girlswholift  #girlswithmuscles  #strongwomen  #fitstagram  #naturalfitness  #naturalathelete  #fitfam  #ufeshows  #ufeshowseurope  #ufenation  #imnoteveryone  . @ufeshows world championship 2017 📷 @chrisvlinton ☀️💄 @monacosunevents 👙 @thecrystalsuit 💪🏾 thanks @totrainer for being the legend you are, every step of the way! 👊🏽💥 Words can’t express how grateful I am to have met you, work with you and have you as a friend! You are one in a million!😁
My Melbourne adventures started here .. in a loft bed , hung from the roof by this chain . Sometimes it was so cold condensation would drip onto my face while I slept . Uncomfortable, exhilarating .. exactly what I was looking for ✨
My Melbourne adventures started here .. in a loft bed , hung from the roof by this chain . Sometimes it was so cold condensation would drip onto my face while I slept . Uncomfortable, exhilarating .. exactly what I was looking for ✨
Never second guess yourself.. #findingmeagain💜 #betterthanbefore #giveitmyall #officelife
Coming soon to Hornsby Fitness First. 
Register your interest at reception 
Or 
send “info” to hornsbyfm@fitnessfirst.com.au 
Or 
Direct message me to receive more information. .
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#ffhornsby #betterthanbefore #wod #crossfit #fitness #workout #training #gym #motivation #fit #fitfam #weightlifting #crossfitter #strong #healthy #bodybuilding #muscle #fitspo #fitnessmotivation #cardio #instafit #gymnastics #abs #lift #getfit #exercise #engage
Coming soon to Hornsby Fitness First. Register your interest at reception Or send “info” to hornsbyfm@fitnessfirst.com.au Or Direct message me to receive more information. . . . . . . . . . . . . #ffhornsby  #betterthanbefore  #wod  #crossfit  #fitness  #workout  #training  #gym  #motivation  #fit  #fitfam  #weightlifting  #crossfitter  #strong  #healthy  #bodybuilding  #muscle  #fitspo  #fitnessmotivation  #cardio  #instafit  #gymnastics  #abs  #lift  #getfit  #exercise  #engage 
Check out our ultra high brightness DynaScan outdoor TV Monitors for your special events. Our 5000 nit brightness TVs are perfect for outdoor viewing when just regular TVs just won't cut it in the sun. Give us a call at 310-929-8201  for all your special event Audio, Video, LED Wall, Video Mapping, Lighting, Staging, Trussing, Networking, Hi Speed Internet needs for your events. We are a one stop shop. #DynaScan #videomapping #videocontent #ledwall #specialist #specialevents #outdoor #tv #monitor #eventdesign #eventlighting #eventproduction #audiovisual #eventprofs #instagood #losangeles #ledvideowall #corporateevents #corporatelighting
Check out our ultra high brightness DynaScan outdoor TV Monitors for your special events. Our 5000 nit brightness TVs are perfect for outdoor viewing when just regular TVs just won't cut it in the sun. Give us a call at 310-929-8201 for all your special event Audio, Video, LED Wall, Video Mapping, Lighting, Staging, Trussing, Networking, Hi Speed Internet needs for your events. We are a one stop shop. #DynaScan  #videomapping  #videocontent  #ledwall  #specialist  #specialevents  #outdoor  #tv  #monitor  #eventdesign  #eventlighting  #eventproduction  #audiovisual  #eventprofs  #instagood  #losangeles  #ledvideowall  #corporateevents  #corporatelighting 
Smolov Jr!

Today I just squatted 8x4 with 255(80%) and it kicked my butt! I loved how it felt but i couldn’t wait to be done with it... The weight is moving faster for me, the video is me on my last set of 8. The weight doesn’t feel to bad and not using a belt so much makes me feel like I’m getting better.

The main thing is don’t forget to breath, I let out these grunts all the time because somethings I honestly forget to breath💨 
I’m keeping it up and doing my squats, spent a lot of time cooking last night so meals are ready for the week! Getting back on track! 
#squat #bench #powerlift #smolovjr #pain #nogainwithoutpain #oatmeal #train #fit #fitness #eat #food #gym #squatting #plantbased #plantbasedpower #power #gains #results #sweat #growwithgoran #barbells #barbellsareourbabies
#meal #mealprep #betterthanbefore
Smolov Jr! Today I just squatted 8x4 with 255(80%) and it kicked my butt! I loved how it felt but i couldn’t wait to be done with it... The weight is moving faster for me, the video is me on my last set of 8. The weight doesn’t feel to bad and not using a belt so much makes me feel like I’m getting better. The main thing is don’t forget to breath, I let out these grunts all the time because somethings I honestly forget to breath💨 I’m keeping it up and doing my squats, spent a lot of time cooking last night so meals are ready for the week! Getting back on track! #squat  #bench  #powerlift  #smolovjr  #pain  #nogainwithoutpain  #oatmeal  #train  #fit  #fitness  #eat  #food  #gym  #squatting  #plantbased  #plantbasedpower  #power  #gains  #results  #sweat  #growwithgoran  #barbells  #barbellsareourbabies  #meal  #mealprep  #betterthanbefore 
Sloan dropped a cast-iron paper towel holder on her foot about 6 weeks ago, yes a paper towel holder.
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She had imaging done, with no sign of fx, but has been dealing periosteal pain since the injury.
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I did some reflex stim and DNS and then let her groove this #DNS flow.
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Results…no pain for the first time since the cast-ironing!
Sloan dropped a cast-iron paper towel holder on her foot about 6 weeks ago, yes a paper towel holder. 🔹 She had imaging done, with no sign of fx, but has been dealing periosteal pain since the injury. 🔹 I did some reflex stim and DNS and then let her groove this #DNS  flow. 🔹 Results…no pain for the first time since the cast-ironing!
I remember growing up and being so excited to turn 21. However, life at 30 feels SO MUCH sweeter then 21. Cheers to being old AF! 👍🏻👵🏻🍾 #dirty30 #partylikeits1988 #betterthanbefore
Jan 21 - When you're trying to eat healthy but haven't caught on to portion control yet 🤔 #allthefood #betterthanbefore #sundaybrunch
Day 150:  Яєѕσℓυтισи•Мσи∂αу
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There’s no shame here to admit that I’m not sure of all the answers to surviving the first year of #theemptynest.
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This week I’m devoted to hearing the stories from those who have been here ... and beyond!  The journey continues ...
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#findingtheanswers #oneyeardown  #seekingthetruth #thosewhoknowknow #sharingstories #reinvention #transformation goals #bigpicture #emptynesters #blessedemptynest #nolimits #blessed #theemptynesthandbook #learningbydoing #nolimits #creativelifehappylife #organized #organizedmom #organizedlife #thoughts #thoughtsbecomethings #happy #betterthanbefore #journey #creativelifehappylife #creativelife #frommomtomeagain
Day 150: Яєѕσℓυтισи•Мσи∂αу • There’s no shame here to admit that I’m not sure of all the answers to surviving the first year of #theemptynest . • This week I’m devoted to hearing the stories from those who have been here ... and beyond! The journey continues ... • • • #findingtheanswers  #oneyeardown  #seekingthetruth  #thosewhoknowknow  #sharingstories  #reinvention  #transformation  goals #bigpicture  #emptynesters  #blessedemptynest  #nolimits  #blessed  #theemptynesthandbook  #learningbydoing  #nolimits  #creativelifehappylife  #organized  #organizedmom  #organizedlife  #thoughts  #thoughtsbecomethings  #happy  #betterthanbefore  #journey  #creativelifehappylife  #creativelife  #frommomtomeagain 
After a long weekend filled with motivation and encouragement, I’m exhausted, but ready. It’s not a New Years resolution, but it’s just a decision to be better than before: to be wiser, kinder, work harder, laugh more, and love more regardless of the people, situation, or circumstance. #BetterThanBefore #BeKind #LiveLaughLove #SuccessAndNothingLess #LetsGetIt #렛츠기릿 #DreamBig #GodFirst #motivationmonday
Off season #swole this is my first official off-season as a bodybuilder. So I wasn't entirely sure what to expect or ready for how  emotional it would be. That may seem like a strange choice of words, but I think there's a lot of people out there that can relate. Whether you're an athlete or not we all have an emotional relationship with our body & our body image. Going from shredded and six pack abs  to swole, not a trace of an ab & a little junk in my trunk🙈  is a little bit of a mind-f***. Fortunately I had  great people behind me  including @petermollofitness who helped me put together an off season plan. I've been working hard and focusing on building up my weak areas and putting on muscle. I'm pleased with the #gains that I have made & excited to see the package I bring to #wbffworlds. The hard work & sacrifice will be totally worth it. "Don't quit. Suffer now and live the rest of your life as a champion." - Muhammad Ali 
#bodybuilding #gains #pmf #petermollofitness #mollotrained  #pmffitness #wbffpro #wbff #athlete #strong #workforit #dontquit #betterthanbefore #trainhard #planforsuccess #Revive🍃 #champion #igfit #sport
Off season #swole  this is my first official off-season as a bodybuilder. So I wasn't entirely sure what to expect or ready for how emotional it would be. That may seem like a strange choice of words, but I think there's a lot of people out there that can relate. Whether you're an athlete or not we all have an emotional relationship with our body & our body image. Going from shredded and six pack abs to swole, not a trace of an ab & a little junk in my trunk🙈 is a little bit of a mind-f***. Fortunately I had great people behind me including @petermollofitness who helped me put together an off season plan. I've been working hard and focusing on building up my weak areas and putting on muscle. I'm pleased with the #gains  that I have made & excited to see the package I bring to #wbffworlds . The hard work & sacrifice will be totally worth it. "Don't quit. Suffer now and live the rest of your life as a champion." - Muhammad Ali #bodybuilding  #gains  #pmf  #petermollofitness  #mollotrained  #pmffitness  #wbffpro  #wbff  #athlete  #strong  #workforit  #dontquit  #betterthanbefore  #trainhard  #planforsuccess  #Revive 🍃 #champion  #igfit  #sport 
♻️Pay it forward♻️
I’m parting with this old library purchase: paperback Better Than Before by @gretchenrubin.
If you’d like to be its next owner or pay it forward to someone you know, comment or PM and it’s yours. First in best dressed. 
#reuse #recycle #actsofkidness #payitforward #gretchenrubin #betterthanbefore #books #habits #genius
BUSTING HOLES IN UNDER ARMOURS!
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New angle due to some wardrobe malfunctions. Another pair of bottoms lost the battle .... In the squat game, SIZE is the PRIZE!
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150kg sets of 5s and bench 112.5kg for sets of 5s.
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Chasing the clock as always on a Monday! Grateful I am pushed, pre midnight so winning!
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#smstrengthandfitness #change #bebetter #fitness #grind #training #chase #push #betterthanbefore #yourpath #yourgoals #yoursifyouwantit #improve #progress #committochange #consistency #dailywins #personaltrainer #coach #nipf #IPF #gbpf #irishpf #escapethenoise #innerstrength #punchingrhinos #dungeonbarbell #effort
BUSTING HOLES IN UNDER ARMOURS! # New angle due to some wardrobe malfunctions. Another pair of bottoms lost the battle .... In the squat game, SIZE is the PRIZE! # 150kg sets of 5s and bench 112.5kg for sets of 5s. # Chasing the clock as always on a Monday! Grateful I am pushed, pre midnight so winning! # #smstrengthandfitness  #change  #bebetter  #fitness  #grind  #training  #chase  #push  #betterthanbefore  #yourpath  #yourgoals  #yoursifyouwantit  #improve  #progress  #committochange  #consistency  #dailywins  #personaltrainer  #coach  #nipf  #IPF  #gbpf  #irishpf  #escapethenoise  #innerstrength  #punchingrhinos  #dungeonbarbell  #effort 
After 4 long sick days with cold and flu, I finally gotto prepare my favorite delicious #proteinballs ...... Perfect nutrition and sweetness to get the stamina going for rest of the day yayyyy😉
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#healthygoals #nutritionrich #proteinrich
#chia #flaxseed #coconutlove #rawvegan #rawcacao #recovering #betterthanbefore #thelavegan #besthealthybowls #vegansnacks #veganbowl #positiveenergy #peace #divingdeep #goodvibes #goodday
Last night we sealed yet another W against the feisty @thebrodiefromrhodie and we booked our tickets to the D12 playoffs and if we don’t lose 9-0 this week against the @voltron_lions #highlyunlikely we will be, for a 2nd consecutive year, 1st in the Regular Season of our league. Despite all that today is a way to celebrate for another reason...Our guy, @gordonhayward reportedly started shooting again standing! This is much bigger than any fantasy league win and it’s an inspiration for all of us in the locker room! LET’S DO THIS GORDON! Bad Boys for life! #loyaltyiseverything #proud #alwaysbelieve #betterthanbefore #play4Gordon #d12everythingcounts
Last night we sealed yet another W against the feisty @thebrodiefromrhodie and we booked our tickets to the D12 playoffs and if we don’t lose 9-0 this week against the @voltron_lions #highlyunlikely  we will be, for a 2nd consecutive year, 1st in the Regular Season of our league. Despite all that today is a way to celebrate for another reason...Our guy, @gordonhayward reportedly started shooting again standing! This is much bigger than any fantasy league win and it’s an inspiration for all of us in the locker room! LET’S DO THIS GORDON! Bad Boys for life! #loyaltyiseverything  #proud  #alwaysbelieve  #betterthanbefore  #play4Gordon  #d12everythingcounts 
Week one progress
No scale until Phase 1 is complete 👇5.75 inches
Week one progress No scale until Phase 1 is complete 👇5.75 inches
So I’ve worked my arse off but apparently I’m medically unfit and don’t deserve a chance to do something I’ve set my heart on.....What a joke of a system ..
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#life #readthecaption #gym #capita #royalairforce #army #military #mindset #motivation #discipline #determination #perseverance #physicallyandmentally #betterthanbefore #selfworth #selfcare
I kid, I kid...... most days I do 30 min fasted cardio prior to weights- this could be treadmill, bike or row machine- leg day I always add an extra 10 min of walking or biking post workout for recovery. One hour HIIT every Friday or Saturday when I'm not lifting (it's hell) and of course some freestyle dancing while doing food prep 😉 #250kchallenge @bodybuildingcom @optimumnutrition #250kchallenge2018 #optimumnutrition #fd #fighterdiet #challenge #transform #cardio #girlswholift #pickthingsupandputthemdown #arnoldschwarzenegger #muscles #weightlifting #health #build #bones #discipline #insanity #betterthanbefore
I kid, I kid...... most days I do 30 min fasted cardio prior to weights- this could be treadmill, bike or row machine- leg day I always add an extra 10 min of walking or biking post workout for recovery. One hour HIIT every Friday or Saturday when I'm not lifting (it's hell) and of course some freestyle dancing while doing food prep 😉 #250kchallenge  @bodybuildingcom @optimumnutrition #250kchallenge2018  #optimumnutrition  #fd  #fighterdiet  #challenge  #transform  #cardio  #girlswholift  #pickthingsupandputthemdown  #arnoldschwarzenegger  #muscles  #weightlifting  #health  #build  #bones  #discipline  #insanity  #betterthanbefore 
Ich freu mich schon wieder auf dich💪🔜 @chriima #comebackstronger #kopfhoch #beastmode #getfit #traintraintrain #strongagain #betterthanbefore
Working space
Working space
Been a few breaks in between my posts. Start of the year enrollments are hectic. 
This is my post December feast pic. I need to shred a few more kilos of my lower abs. 
#Fitpeople #fit #fitbit #gym #GymRat #gymlife #gymislife #Fitness #Body #Skin #Lean #Body #soul #brownguy #Squats #Abs #Betterthanbefore #2018 #Slowstart #Southafrica #Flex #follow #Share #Train #Gain
I was feeling a little blue today about not getting enough done, so I went back over our pictures from #hurricaneharvey and it #changedmyperspective really quick! The first picture was what we had after the water drained out and the second is the new nursery ready for our baby girl! #rebuild #makingnew #betterthanbefore #perspective #nowhininghere #blessed #progress #accidentalrenovation #nursery #babygirl #secondbaby #grateful
Who says you can’t eat and still get amazing health and fitness results?!?! This is what my meal plan consisted of yesterday on my rest day! You should see it today with my workout! 👀 This momma has goals and l can’t wait to show you exactly what #80dayobsession is doing for me! Keep watching because I’m going to share how these 80 days change my life...not just on the outside! 😘 #icandohardthings #putyourmindtoit #betterthanbefore #stronger #challengeyourself #whatareyoucapableof .
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#momof2 #iworkout #coachlife #fitfriend #workingonme #helpingothers #alwayslearning #supportisimportant #lovingothers #spreadthelove #healthyandfit #fitat41 #makingchanges #vacationlover #iwanttogo #reflection #womenempoweringwomen #transformation #mindbodyspirit #healthyhabits
Who says you can’t eat and still get amazing health and fitness results?!?! This is what my meal plan consisted of yesterday on my rest day! You should see it today with my workout! 👀 This momma has goals and l can’t wait to show you exactly what #80dayobsession  is doing for me! Keep watching because I’m going to share how these 80 days change my life...not just on the outside! 😘 #icandohardthings  #putyourmindtoit  #betterthanbefore  #stronger  #challengeyourself  #whatareyoucapableof  . . . . . . #momof2  #iworkout  #coachlife  #fitfriend  #workingonme  #helpingothers  #alwayslearning  #supportisimportant  #lovingothers  #spreadthelove  #healthyandfit  #fitat41  #makingchanges  #vacationlover  #iwanttogo  #reflection  #womenempoweringwomen  #transformation  #mindbodyspirit  #healthyhabits 
We were blessed with a beautiful {warm} sunny day yesterday and we took advantage of it 🌤😍 Walks with my handsome boys followed by meal prep, football, cleaning, and STRETCHING🙌🏼 Onto week ✌🏼️ of meal prepping with 80 Day Obsession and have already seen a difference physically and mentally. Excited for this week to see the difference in my strength and endurance! 
Victories to celebrate over week one:
➖followed the nutrition plan without any cheats👌🏼 (it takes a little time to get use to eating SO much)
➖noticing muscle mass in my legs (trust me they are workin HARD everyday😳)
➖I can touch my toes again🙌🏼🙌🏼
➖I'm challenging myself every single move💪🏼
Now I'm just waiting for that energy to kick in😂
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#10weekspp #postpartumjourney #postpartumbody #postpartumfitness #80dayobsession #bodyafterbaby #betterthanbefore
We were blessed with a beautiful {warm} sunny day yesterday and we took advantage of it 🌤😍 Walks with my handsome boys followed by meal prep, football, cleaning, and STRETCHING🙌🏼 Onto week ✌🏼️ of meal prepping with 80 Day Obsession and have already seen a difference physically and mentally. Excited for this week to see the difference in my strength and endurance! Victories to celebrate over week one: ➖followed the nutrition plan without any cheats👌🏼 (it takes a little time to get use to eating SO much) ➖noticing muscle mass in my legs (trust me they are workin HARD everyday😳) ➖I can touch my toes again🙌🏼🙌🏼 ➖I'm challenging myself every single move💪🏼 Now I'm just waiting for that energy to kick in😂 • • • • • #10weekspp  #postpartumjourney  #postpartumbody  #postpartumfitness  #80dayobsession  #bodyafterbaby  #betterthanbefore 
6th grade team placed 2nd in the Eastern Iowa Championship! They don’t look happy bc they wanted 1st Place. We’ll be back!  #Hardwork #Determination #Effort #Focus #HoopDreams #Comeback #BetterthanBefore #Youth #Basketball #Team #Sport #DreamChasersBasketballClub #WeTheBest #WeGotNext #Nike #Family
Le début du #lundiquestcequonlit et mon coming out comme fan de livres de croissance personnelle. On commence avec le livre (audio pour la 1ère fois) de @gretchenrubin #betterthanbefore  Approche intéressante pour s'améliorer par la routine. Mais pour que ça fonctionne, il faut connaître notre personnalité. Je suis une #upholder ce qui veut dire que je répond bien aux attentes internes et externes. J'ai de la difficulté à laisser tomber les gens et moi-même. Ça m'amène à accomplir beaucoup mais aussi peut me diriger vers le burnout. Concrètement dans le monde créatif, j'ai besoin de me mettre des objectifs, une liste de choses à faire et un horaire bien structuré.  Et vous, qu'est-ce que vous lisez ?  #reading #audiobook #podcast #podcastlife #creativity #creativite #books
Le début du #lundiquestcequonlit  et mon coming out comme fan de livres de croissance personnelle. On commence avec le livre (audio pour la 1ère fois) de @gretchenrubin #betterthanbefore  Approche intéressante pour s'améliorer par la routine. Mais pour que ça fonctionne, il faut connaître notre personnalité. Je suis une #upholder  ce qui veut dire que je répond bien aux attentes internes et externes. J'ai de la difficulté à laisser tomber les gens et moi-même. Ça m'amène à accomplir beaucoup mais aussi peut me diriger vers le burnout. Concrètement dans le monde créatif, j'ai besoin de me mettre des objectifs, une liste de choses à faire et un horaire bien structuré. Et vous, qu'est-ce que vous lisez ? #reading  #audiobook  #podcast  #podcastlife  #creativity  #creativite  #books 
The change I have seen in 1 WEEK is crazy. I'm so excited for this process. Can't wait to see what Week 2 will hold. Thanks Coach @bretjay83 #fitnissen
#hardwork #dedication #competitionprep #fitmom #betterthanbefore #personalbest #watchoutworld #april28th #iseeyouapril
Timed nutrition is still so new to me, but MAN do I get to eat a lot of food!! When your body is doing harder workouts, you have to fuel accordingly.
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#healthgoals #zeldalover #thelegendofzelda #plussizefitness #biggirlsworkouttoo  #obesetobeast #betterthanbefore #gettinghealthier #sweatingdiamonds #newlywed #furmom #wifey #teamfueledbeyondfitness #pcoswarrior #pcosweightloss #fabletics #plussizeworkout #workingonmyfitness #sweatisfatcrying #idontsweatisparkle #soulcysters #80days #80dayobsession #obsessed
Timed nutrition is still so new to me, but MAN do I get to eat a lot of food!! When your body is doing harder workouts, you have to fuel accordingly. . . . . . . . . #healthgoals  #zeldalover  #thelegendofzelda  #plussizefitness  #biggirlsworkouttoo  #obesetobeast  #betterthanbefore  #gettinghealthier  #sweatingdiamonds  #newlywed  #furmom  #wifey  #teamfueledbeyondfitness  #pcoswarrior  #pcosweightloss  #fabletics  #plussizeworkout  #workingonmyfitness  #sweatisfatcrying  #idontsweatisparkle  #soulcysters  #80days  #80dayobsession  #obsessed 
Whoa Monday!! 😮 Today’s workout was similar to last Monday’s, but with more reps and heavier weights, and my shoulders are on FIRE! 🔥🔥🔥
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On 5 hours of sleep, then 60 mins of a brutal workout that makes you super sweaty, but I feel so much better today than I did on rest day yesterday! Rest days are absolutely necessary, though, and crucial for recovery to get back into it!! .
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How’s that for #MondayMotivation? Have a STRONG Monday. 😀 And if you want to watch a video review of @brenebrown ‘s Braving the Wilderness, click on the Facebook link in my bio 😀 📚 .
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#FitMasala
Whoa Monday!! 😮 Today’s workout was similar to last Monday’s, but with more reps and heavier weights, and my shoulders are on FIRE! 🔥🔥🔥 . . On 5 hours of sleep, then 60 mins of a brutal workout that makes you super sweaty, but I feel so much better today than I did on rest day yesterday! Rest days are absolutely necessary, though, and crucial for recovery to get back into it!! . . . How’s that for #MondayMotivation ? Have a STRONG Monday. 😀 And if you want to watch a video review of @brenebrown ‘s Braving the Wilderness, click on the Facebook link in my bio 😀 📚 . . #FitMasala 
All the time she looks better than before...
#krystledsouza #betterthanbefore #alwayslooksgood
@spin.com.pk
Today I choose Joy. 
It isn’t always a feeling.
It is often a choice.
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Take a moment to declare these words... “Today I choose joy, I will be the reason someone else smiles today” repeat, remind yourself to choose joy with doTERRA Motivate
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*Are you interested in exploring essential oils? Follow & Like @gutsyandglowing on FB... ask me about my latest promotion!
#pureessentialscience #lovewell #speaklife #betterthanbefore #gutsyandglowing
Today I choose Joy. It isn’t always a feeling. It is often a choice. * * Take a moment to declare these words... “Today I choose joy, I will be the reason someone else smiles today” repeat, remind yourself to choose joy with doTERRA Motivate * *Are you interested in exploring essential oils? Follow & Like @gutsyandglowing on FB... ask me about my latest promotion! #pureessentialscience  #lovewell  #speaklife  #betterthanbefore  #gutsyandglowing 
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実は残り8分、心が折れそうになり、「がんばれ…がんばれ…」と言いながらも涙が溢れ、止まらなくなりました😭
とにかくシャッターを切りました。そして、選手たちのガッツポーズでトライしたことを知りました‼️
更に涙が溢れ出て、もう落ち着いて撮ることができずブレまくりだけど、そこはご勘弁を😂
#ジャパンラグビートップリーグ20172018入替戦 #トップリーグ #topleague #cocacola #redsparks #コカコーラ  #レッドスパークス #スパーキー #ラグビー #rugbyjp  #BetterThanBefore #タンクトップリーグ #入替戦 #絶対勝利 #トップリーグ残留 #残留おめでとう
🏈✨ 実は残り8分、心が折れそうになり、「がんばれ…がんばれ…」と言いながらも涙が溢れ、止まらなくなりました😭 とにかくシャッターを切りました。そして、選手たちのガッツポーズでトライしたことを知りました‼️ 更に涙が溢れ出て、もう落ち着いて撮ることができずブレまくりだけど、そこはご勘弁を😂 #ジャパンラグビートップリーグ20172018入替戦  #トップリーグ  #topleague  #cocacola  #redsparks  #コカコーラ  #レッドスパークス  #スパーキー  #ラグビー  #rugbyjp  #BetterThanBefore  #タンクトップリーグ  #入替戦  #絶対勝利  #トップリーグ残留  #残留おめでとう 
Kids tracked back in to school today.. which means mama has a ridiculously full schedule today with meetings and calls and prep for my workshop tomorrow....but first.... we lift. 👊🏻💪🏻🙌🏻 #goals #onanothermission #newyearnewme #freshstart #strongwomen #gymlife #fitness #health #coach #recovery #startagain #newday #mission #jessica2.0 #betterthanbefore #eatcleantraindirty #letsdothis #entrepreneur #bossbabe
Today’s workout had more rounds but fewer reps per round, so I got to lift heavier weights. I love lifting heavier!
Today’s workout had more rounds but fewer reps per round, so I got to lift heavier weights. I love lifting heavier!
Day 8 done and week 2 is underway! I’m already better at some moves than I was last week and am seeing changes! Nothing is more motivating than progress💪🏼 if I’m already stronger than I was last week, where will I be on day 80?!? Im excited to find out!
Day 8 done and week 2 is underway! I’m already better at some moves than I was last week and am seeing changes! Nothing is more motivating than progress💪🏼 if I’m already stronger than I was last week, where will I be on day 80?!? Im excited to find out!
The creator already has given us the power of whole universe. And we are continuous blaming for our challenges in life besides to know those hidden powers within us. The aim of our lives should be to know those hidden powers by facing challenges in daily life, we should focus to find out the best solution for those challenges. "Best means better than before(self growth)" not to compete others.🎯
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 #universe #power #thehidden  #theuncommonbox #bnw #bnwphotography #bnw_official #visualsoflife #mypixeldiary #profilevision #dd_delhi #oyemyclick #indiaclicks #best #betterthanbefore #delhitimes #phodus_competition #photofie #photographers_of_india #_soi #_coi #_woi #instadaily #insta_bw #bw_photooftheday #bw_lover  #powerofme #keepgoingstrong #strongeveryday #picturetokeep_bnw
The creator already has given us the power of whole universe. And we are continuous blaming for our challenges in life besides to know those hidden powers within us. The aim of our lives should be to know those hidden powers by facing challenges in daily life, we should focus to find out the best solution for those challenges. "Best means better than before(self growth)" not to compete others.🎯 . . . #universe  #power  #thehidden  #theuncommonbox  #bnw  #bnwphotography  #bnw_official  #visualsoflife  #mypixeldiary  #profilevision  #dd_delhi  #oyemyclick  #indiaclicks  #best  #betterthanbefore  #delhitimes  #phodus_competition  #photofie  #photographers_of_india  #_soi  #_coi  #_woi  #instadaily  #insta_bw  #bw_photooftheday  #bw_lover  #powerofme  #keepgoingstrong  #strongeveryday  #picturetokeep_bnw 
3 INCHES OFF HER WAIST!
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Fantastic client measurements and feedback sent over this morning.
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Her own personal photographs (only share on social media with client permission) also have shown a massive improvement and extremely proud of this person.
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That's how you start Mondays!
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O and her lifting has increased (imagine that? Lol 😂)
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#smstrengthandfitness #change #bebetter #fitness #grind #training #chase #push #betterthanbefore #yourpath #yourgoals #yoursifyouwantit #improve #progress #committochange #consistency #dailywins #personaltrainer #coach #escapethenoise #innerstrength #punchingrhinos #effort #beatmondays
3 INCHES OFF HER WAIST! # Fantastic client measurements and feedback sent over this morning. # Her own personal photographs (only share on social media with client permission) also have shown a massive improvement and extremely proud of this person. # That's how you start Mondays! # O and her lifting has increased (imagine that? Lol 😂) # #smstrengthandfitness  #change  #bebetter  #fitness  #grind  #training  #chase  #push  #betterthanbefore  #yourpath  #yourgoals  #yoursifyouwantit  #improve  #progress  #committochange  #consistency  #dailywins  #personaltrainer  #coach  #escapethenoise  #innerstrength  #punchingrhinos  #effort  #beatmondays