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Eaten so well today, really fancied something sweet this eve... Made this random concotion... Fromaige Frais with bran flakes, a banana and some Agave nectar 😄 totally random but totally yummy and guild free!
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#fitnessjourney2017 #healthyeating #cleaneating #motivation #fitnessmotivation #cleaneating #nutrition #macros #lean #bikinibody #bikinicompetetion #bikiniprep #fitfam #girlsthatlift #foodselfie #bodybuilding #bootybuilding #weightloss #weightlifting
Eaten so well today, really fancied something sweet this eve... Made this random concotion... Fromaige Frais with bran flakes, a banana and some Agave nectar 😄 totally random but totally yummy and guild free! - - - - - - - - - - - #fitnessjourney2017  #healthyeating  #cleaneating  #motivation  #fitnessmotivation  #cleaneating  #nutrition  #macros  #lean  #bikinibody  #bikinicompetetion  #bikiniprep  #fitfam  #girlsthatlift  #foodselfie  #bodybuilding  #bootybuilding  #weightloss  #weightlifting 
This beauty right here has had a big 2017. The Arnold ifbb, Masters Nationals, North Americans, the Amateur Olympia and two regional shows!!! I bought this from the perfect IFBB pro @liz.yisrael and it's just gorgeous!
#cjselitebikinis #rental #rentme #bikiniprep #bikiniforrent #bikinicompetitor #npc #ifbb #contestprep #girlswithmuscle #girlsthatlift #fitmom #fitfam #fitness #bodybuilding
Ending the vacation in true #HealthyAlibi fashion with styled athleisure 💙 Truly nothing makes me happier (or more comfortable) than styling athleisure for a fun night out 🤩 {Link in bio to shop the look!✨}
Ending the vacation in true #HealthyAlibi  fashion with styled athleisure 💙 Truly nothing makes me happier (or more comfortable) than styling athleisure for a fun night out 🤩 {Link in bio to shop the look!✨}
Current Situation ⬆️💪🏽❤️
Train like an athlete
Eat like a nutritionist 
Sleep like a baby
Win like a champion .... and BE CONSISTENT! 👊🏽
#asnfuelled #fitnessmotivation #deltsfordays
Strength and growth come only through continuous effort and struggle. #motivationmonday
Strength and growth come only through continuous effort and struggle. #motivationmonday 
What a fun Night Swipe ⬅️ to see how much fun 😋 #weddingfestivities
Custom made plans for every goal! 😉
Custom made plans for every goal! 😉
She said, but I'm not a model.....
I said, you just gotta be a tough act to follow.
#Stacklete #ShesTheBombDotCom
Ah brunch time! I love brunch, there's just something so yummy about it!! In this case, very yummy indeed!

For a simple Thanksgiving brunch, why not crepes with an acorn squash and nutella filling sprinkled with granola, flaxseed, pumpkin seed, and chia seeds on top drizzed in maple syrup and more nutella?! I say, "Yas please!" Crepes are easy enough to make. Simply combine 4 eggs, 1 tablespoon coconut oil, 1 tablespoon coconut flour, and 1/2 cup of water in a bowl and mix thoroughly!

In a skillet over medium heat, add a little coconut oil to the pan and pour in a SMALL portion of your mixture. Cook on either side for roughly 1-2 minutes or until fully cooked on both sides.

Filling: cut acorn squash in half and scoop out seeds. In preheated oven (at 350°F) place acorn squash on a pan and put it in the oven for 45 minutes (or more if still hard. Scoop out yummy goodness of acorn squash and add about 1/4 coconut milk (more if you like it creamier) and stir the crap out of it!!! I mean it. Stir until your arm goes numb. Slather on a portion of the acorn squash on your crepe. Take a few spoonfuls of nutell (like 3-5) and put it in a bowl and microwave on high for 1 minute 30 seconds. Slather a bit of nutella on top of acorn squash on top of crepe.

Fold crepe.

Add granola, flaxseeds, pumpkin seeds, and chia seeds on top. Drizzle some maple syrup and nutella as desired!! Eat and enjoy!
Ah brunch time! I love brunch, there's just something so yummy about it!! In this case, very yummy indeed! For a simple Thanksgiving brunch, why not crepes with an acorn squash and nutella filling sprinkled with granola, flaxseed, pumpkin seed, and chia seeds on top drizzed in maple syrup and more nutella?! I say, "Yas please!" Crepes are easy enough to make. Simply combine 4 eggs, 1 tablespoon coconut oil, 1 tablespoon coconut flour, and 1/2 cup of water in a bowl and mix thoroughly! In a skillet over medium heat, add a little coconut oil to the pan and pour in a SMALL portion of your mixture. Cook on either side for roughly 1-2 minutes or until fully cooked on both sides. Filling: cut acorn squash in half and scoop out seeds. In preheated oven (at 350°F) place acorn squash on a pan and put it in the oven for 45 minutes (or more if still hard. Scoop out yummy goodness of acorn squash and add about 1/4 coconut milk (more if you like it creamier) and stir the crap out of it!!! I mean it. Stir until your arm goes numb. Slather on a portion of the acorn squash on your crepe. Take a few spoonfuls of nutell (like 3-5) and put it in a bowl and microwave on high for 1 minute 30 seconds. Slather a bit of nutella on top of acorn squash on top of crepe. Fold crepe. Add granola, flaxseeds, pumpkin seeds, and chia seeds on top. Drizzle some maple syrup and nutella as desired!! Eat and enjoy!
I've been in a slump lately, but found fuel to my fire! As @ddlovato says, "fineness is the way to kill." 💁 #girlsthatlift #fitfam #sorrynotsorry
Taking the night off from the books🖤🖤
Taking the night off from the books🖤🖤
N A T U R A L M U S C L E
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Did someone say world champ?😋 what an amazing trip so far!
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@naturalmusclecompany  dc daisy15 15% off💕
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@gymtopz dc daisyx 20% off💕
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#naturalmuscle #msbikini #fitmodel #fitnessuniverse #workout #lift #weightlifting #weights #suppliement #goals #nopainnogain #workhard #fitfam #gymrat #musclemania #lift #girlsthatlift #fitgirls #bodybuilder #determination #aesthetics #fitness #sports #fit #instafit #fitspo #shredded #model #gymtopz #strong #competitors
N A T U R A L M U S C L E . Did someone say world champ?😋 what an amazing trip so far! . @naturalmusclecompany dc daisy15 15% off💕 . @gymtopz dc daisyx 20% off💕 . #naturalmuscle  #msbikini  #fitmodel  #fitnessuniverse  #workout  #lift  #weightlifting  #weights  #suppliement  #goals  #nopainnogain  #workhard  #fitfam  #gymrat  #musclemania  #lift  #girlsthatlift  #fitgirls  #bodybuilder  #determination  #aesthetics  #fitness  #sports  #fit  #instafit  #fitspo  #shredded  #model  #gymtopz  #strong  #competitors 
A few clips from the new program I've been following called 'Strong' by Lou Schuler. #fitafter40 #fitover40 #fitnessmom #girlsthatlift #fitmom
🔥You can achieve anything you set your mind to🔥
All prep I was afraid of what would happen post show, that the binges would come back and I would lose myself around food. I talked about this with a lot of people and set up a plan to make sure this doesn’t happen. I gave myself 1 day of eating what I want and then went straight into my reverse. I took Monday off from work to mealprep for the whole week. I got a new training program from my coach to keep my workouts fun. I stuck mostly to foods I ate during prep and slowly introduced other food groups. It was HARD trust me. Up until 2 weeks ago I was still super hangry and food focused. Now here we are, almost 6 weeks post show, sitting 3lb below stage weight, eating over 200g of carbs and 60g of fat, doing little to no cardio and getting stronger in the gym every day. (Right is current) I was hesitant to share this because i know that this is not the regular and a lot of people struggle post show, but I realized that maybe this will also show people how different you can approach the off season. In addition, i’ve been a binge eater and I overcame it but it took me several tries. 
This is my transformation and the end result of years of trying and failing and getting back up until I found the way that works best for ME
Happy Monday everyone 👊🏼
#mondaymotivation #transformationmonday #improvementseason #falldown7getup8 #nevergiveup #teamprophysique #ctsupplements #builtbyct
🔥You can achieve anything you set your mind to🔥 All prep I was afraid of what would happen post show, that the binges would come back and I would lose myself around food. I talked about this with a lot of people and set up a plan to make sure this doesn’t happen. I gave myself 1 day of eating what I want and then went straight into my reverse. I took Monday off from work to mealprep for the whole week. I got a new training program from my coach to keep my workouts fun. I stuck mostly to foods I ate during prep and slowly introduced other food groups. It was HARD trust me. Up until 2 weeks ago I was still super hangry and food focused. Now here we are, almost 6 weeks post show, sitting 3lb below stage weight, eating over 200g of carbs and 60g of fat, doing little to no cardio and getting stronger in the gym every day. (Right is current) I was hesitant to share this because i know that this is not the regular and a lot of people struggle post show, but I realized that maybe this will also show people how different you can approach the off season. In addition, i’ve been a binge eater and I overcame it but it took me several tries. This is my transformation and the end result of years of trying and failing and getting back up until I found the way that works best for ME Happy Monday everyone 👊🏼 #mondaymotivation  #transformationmonday  #improvementseason  #falldown7getup8  #nevergiveup  #teamprophysique  #ctsupplements  #builtbyct 
An @rxd_connect online store is the perfect place for you to purchase your gym’s On-Demand Apparel Range! #supportyourlocalbox and shop directly from your gym.

For more information visit www.rxdconnect.com.au
An @rxd_connect online store is the perfect place for you to purchase your gym’s On-Demand Apparel Range! #supportyourlocalbox  and shop directly from your gym. For more information visit www.rxdconnect.com.au
Your amazing Shelby! You have dominated your first 2 sessions with us and can’t wait to see you keep doing it 💚 #fitgirlinspiration #booty #fitgirlsinspire #frenchilife #nail #manicure #fitlife #gymlife #gymrat #girlswholift #girlswithmuscle #powerlifting #weightlifting #bodybuilder #gains #muscle #weightloss #girlsthatlift #backday #grind #preplife #gym #fitgirl #goldcoast
Back day!!! My 2 favorite exercises
1️⃣ Rack Pulls
2️⃣ Barbell Rows 
@live_fit_apparel TISHLVFT🔥
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@wrkethicsupps TISHWRK💕☺️
Back day!!! My 2 favorite exercises 1️⃣ Rack Pulls 2️⃣ Barbell Rows @live_fit_apparel TISHLVFT🔥 •• @wrkethicsupps TISHWRK💕☺️
“You don’t have to sacrifice femininity to be a fucking savage” 👊🏻💪🏻🖤 #gymtime #gymselfie #savage #mondaymotivation #girlsthatlift #therapyisinsession
Shhhh! Lady Peep is catching up on her beauty rest. 📷
#myjobiscoolerthanyours #fitfam #motivation #girlsthatlift #plan #abs #happylife #life #cute #follow #hair #pretty #happy #instagood
@vika_pogribnyak 🔥🔥🔥🔥🔥😧😨👌👌💋💋 #6pack #fitness #motivation #gym #girls #abs #crossfit #bikini #physique #figure #bodybuilding #girlsthatlift #ripped #abdominals #shredded #goals #shesquats #hot #girlswithmuscle #dedication
Very very excited!!! FINALLY got back to 200lb x 3 squat with no back pain 🤗🤗🤗🤗
Very very excited!!! FINALLY got back to 200lb x 3 squat with no back pain 🤗🤗🤗🤗
To hell with Man Crush Monday.. Here's some, Motivation Monday. It goes to this chick. Goals for days. @kaliburns #repost #fitness #fitnessmodel #fitnessgirl #fitnessmotivation #girlsthatlift #goals #goalsfordays #summergoals
It’s thanksgiving week! It was a busy day shouting out my girls, packing up some ketones to get out by thanksgiving and cleaning the house for a busy end of week! 
I pushed my workout to the eve and it just felt good! Like my energy was still there from this morning which is phenomenal!!! 🙌 if your looking for some extra accountability to get your workouts back on track count below! We have a group to keep ya up to speed 😘 all are welcome! 
PS it’s always better when you have friends doing it with you!!
It’s thanksgiving week! It was a busy day shouting out my girls, packing up some ketones to get out by thanksgiving and cleaning the house for a busy end of week! I pushed my workout to the eve and it just felt good! Like my energy was still there from this morning which is phenomenal!!! 🙌 if your looking for some extra accountability to get your workouts back on track count below! We have a group to keep ya up to speed 😘 all are welcome! PS it’s always better when you have friends doing it with you!!
Feeling it 😏
Feeling it 😏
Round 2 for today 
Chest ✔
Glutes✔
Cardio✔
All in a good days workout #needtoshiftalittle#girlsthattrain #girlsthatlift #gym#fitness #fitfam #life#motivated#greatday#thebest#memories#love#excited#future #gymshark #underarmour
Inner Me: “Take it Off”...
Inner Me: “Take it Off”...
Results happen outside of your comfort zone. 
Your comfort zone is for the warm up.
Results happen outside of your comfort zone. Your comfort zone is for the warm up.
Single Arm Front Double Bi 5x10-12👍😀
Single Arm Front Double Bi 5x10-12👍😀
Form always comes first💪🏻 it is beyond important to feel secure in your back and core for a heavy deadlift, the last thing you want to do is round (or ‘camel hump’ as I like to call it) your back for the pull because then you put way too much pressure on your spinal cord/ discs.. NOT GOOD😬 the lift comes from (mainly) your legs, glutes and lower back muscles working together to get the bar up and to lockout. I feel 100x more secure now I take a powerlifting stance ~ engaging the core, taking the slack of the bar, and lifting from a really solid set-up👊🏻
#fitfam #fit #fitness #fitgirl #fitlife #fitspo #gym #gymlife #gymrat #girlswholift #girlswithmuscle #powerlifting #weightlifting #bodybuilding #bodybuilder #strongwomen #edrecovery #gains #muscle #training #weightloss #motivation #instafit #strong #girlsthatlift #backday #leday #grind #preplife #deadlift
Form always comes first💪🏻 it is beyond important to feel secure in your back and core for a heavy deadlift, the last thing you want to do is round (or ‘camel hump’ as I like to call it) your back for the pull because then you put way too much pressure on your spinal cord/ discs.. NOT GOOD😬 the lift comes from (mainly) your legs, glutes and lower back muscles working together to get the bar up and to lockout. I feel 100x more secure now I take a powerlifting stance ~ engaging the core, taking the slack of the bar, and lifting from a really solid set-up👊🏻 #fitfam  #fit  #fitness  #fitgirl  #fitlife  #fitspo  #gym  #gymlife  #gymrat  #girlswholift  #girlswithmuscle  #powerlifting  #weightlifting  #bodybuilding  #bodybuilder  #strongwomen  #edrecovery  #gains  #muscle  #training  #weightloss  #motivation  #instafit  #strong  #girlsthatlift  #backday  #leday  #grind  #preplife  #deadlift 
No Beach?.... No Problem!
No Beach?.... No Problem!
I luv leg pumps
I luv leg pumps
*tightens ponytail*
*gets down to business*
lol hey y’all! I’m still alive even tho I haven’t posted in what seems like forever! Just wanted to drop some insight on planks. I know their super well known but sometimes we take them for granted. Standard planks on your hands and forearms are one of the best exercises for your abs bc it fully engages all parts of your core and bonus! it also works your glutes, thighs, and shoulders helping to tone them up and extending your muscles time under tension which ultimately grows those muscles👏🏽 if you do three sets of these planks a day you will start to see changes fairly quickly, especially in your core:
•straight-arm plank
•forearm plank (not shown)
•side plank which targets the obliques👍🏼
For me personally I start out with a minute straight arm plank, going into a 45sec forearm plank followed by 45 sec side planks! However, beginners should start with something more like 5sec on 5sec off for each plank form:) Hope I shared some knowledge with ya, stay tuned for another informational post😄
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#thatpnwlife #greatnorthcollective #upperleftusa #northwestcreatives #dedication #girlswholift #strongissexy #bootygains🍑 #fitchicks #fitfam #bodyunderconstruction #humpday #motivationmonday #girlgains #fitnessmodels #girlsthatlift #bootygrowth #makinmoves #progress #fitnessgirls #bodypositivity #loveyourself #fitnessrookie #girlgains #grlpwr #selflove #loveyourself #bodypositive #selfimprovements #instafit
*tightens ponytail* *gets down to business* lol hey y’all! I’m still alive even tho I haven’t posted in what seems like forever! Just wanted to drop some insight on planks. I know their super well known but sometimes we take them for granted. Standard planks on your hands and forearms are one of the best exercises for your abs bc it fully engages all parts of your core and bonus! it also works your glutes, thighs, and shoulders helping to tone them up and extending your muscles time under tension which ultimately grows those muscles👏🏽 if you do three sets of these planks a day you will start to see changes fairly quickly, especially in your core: •straight-arm plank •forearm plank (not shown) •side plank which targets the obliques👍🏼 For me personally I start out with a minute straight arm plank, going into a 45sec forearm plank followed by 45 sec side planks! However, beginners should start with something more like 5sec on 5sec off for each plank form:) Hope I shared some knowledge with ya, stay tuned for another informational post😄 . . . . . #thatpnwlife  #greatnorthcollective  #upperleftusa  #northwestcreatives  #dedication  #girlswholift  #strongissexy  #bootygains 🍑 #fitchicks  #fitfam  #bodyunderconstruction  #humpday  #motivationmonday  #girlgains  #fitnessmodels  #girlsthatlift  #bootygrowth  #makinmoves  #progress  #fitnessgirls  #bodypositivity  #loveyourself  #fitnessrookie  #girlgains  #grlpwr  #selflove  #loveyourself  #bodypositive  #selfimprovements  #instafit 
Almost game time again, I better at least be 200 shredded this year 😂 I was approx 191 in this picture, age 20 and 1 month height 5’6 😱👌🏼😭 .
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#Fitness #fitfam  #hardmagnum #magnumathlete #worldchamp #powerlifting #girlsthatlift #guyswholift #l4l #follow #growth #killit #loveit  #motivation #livelarge #famous #ottawa #warhorse 
#Bodybuilding #bodytransformation  #supplements #food #shredded #contestprep #ifbb #trainingday
Almost game time again, I better at least be 200 shredded this year 😂 I was approx 191 in this picture, age 20 and 1 month height 5’6 😱👌🏼😭 . . . . . . . . . . . #Fitness  #fitfam  #hardmagnum  #magnumathlete  #worldchamp  #powerlifting  #girlsthatlift  #guyswholift  #l4l  #follow  #growth  #killit  #loveit  #motivation  #livelarge  #famous  #ottawa  #warhorse  #Bodybuilding  #bodytransformation  #supplements  #food  #shredded  #contestprep  #ifbb  #trainingday 
Did anyone snag some stuff from the @gymshark @gymsharkwomen sale?!? I was on at 7am and this was all I got of the new releases that weren't sold out. Before I could finish checking out stuff was sold out and had to update my cart. 👉🏽thankfully this was just online I can't imagine battling it out in a real store🤔 well I probably wouldn't. Anyways, I really wanted one of the drawstring crop tops and one of the seamless but everyone else was just too fast 😔 @whitneyysimmons I ordered through your link and there could have been so much more but for the speed of my wifi. Lol 👉🏽anywho can't wait to get what I managed to snag, 🔹any other sales anyone is looking forward too ⁉️ I've been going back and forth on the #doyoueven seamless set but I think I'm going to pass, there's a pair of #saltyhoney #leggings I'm hoping are back in stock for Black Friday And waiting to see what #officialbetterbodies does. I know they are teasing some new releases.  Don't forget to hit that ❤ and treat yo self this week.  #gymleggings #gym #fit #fitnessmotivation #fitnessstyle #gymshark #gymsharkwomen #gymsharkleggings #girlswholift #girlsthatlift #girlswithmuscle #muscles #cybermonday #shoppingonline #shopping
Did anyone snag some stuff from the @gymshark @gymsharkwomen sale?!? I was on at 7am and this was all I got of the new releases that weren't sold out. Before I could finish checking out stuff was sold out and had to update my cart. 👉🏽thankfully this was just online I can't imagine battling it out in a real store🤔 well I probably wouldn't. Anyways, I really wanted one of the drawstring crop tops and one of the seamless but everyone else was just too fast 😔 @whitneyysimmons I ordered through your link and there could have been so much more but for the speed of my wifi. Lol 👉🏽anywho can't wait to get what I managed to snag, 🔹any other sales anyone is looking forward too ⁉️ I've been going back and forth on the #doyoueven  seamless set but I think I'm going to pass, there's a pair of #saltyhoney  #leggings  I'm hoping are back in stock for Black Friday And waiting to see what #officialbetterbodies  does. I know they are teasing some new releases. Don't forget to hit that ❤ and treat yo self this week. #gymleggings  #gym  #fit  #fitnessmotivation  #fitnessstyle  #gymshark  #gymsharkwomen  #gymsharkleggings  #girlswholift  #girlsthatlift  #girlswithmuscle  #muscles  #cybermonday  #shoppingonline  #shopping 
💥Landmine shoulder press💥
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@mr.andrew.bustos 🙋🏻‍♂️
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The benefits of this exercise are : 
1️⃣ easy to learn 
2️⃣ it helps with pushing strength and will improve overhead presses, bench press, and other pushing movements. 
3️⃣ it’s a cross body exercise that integrates the hip and torso muscles 
4️⃣ it’s shoulder friendly 
5️⃣ and it changes up pressing and gives you variety in your workouts -
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💥Give feedback. Leave a comment, and share with a friend who needs a great shoulder and core exercise.
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#bustostraining #abilenepersonaltrainer #personaltrainer #workout #workouts #workoutplan #fitlife #gym #gymmotivation #workoutbuddy #fitnesscoach #girlswholift #girlsthatlift #exercise #shoulders #workoutmotivation #hiitworkouts #fullbodyworkouts #shoulderworkout #exercisetips #fitnesstips #weightloss #youcandoit #gymmemes #fitspo #fitgirl #fitchick #fitdad #weightloss #motivation
💥Landmine shoulder press💥 - - @mr.andrew.bustos 🙋🏻‍♂️ - - The benefits of this exercise are : 1️⃣ easy to learn 2️⃣ it helps with pushing strength and will improve overhead presses, bench press, and other pushing movements. 3️⃣ it’s a cross body exercise that integrates the hip and torso muscles 4️⃣ it’s shoulder friendly 5️⃣ and it changes up pressing and gives you variety in your workouts - - 💥Give feedback. Leave a comment, and share with a friend who needs a great shoulder and core exercise. - - #bustostraining  #abilenepersonaltrainer  #personaltrainer  #workout  #workouts  #workoutplan  #fitlife  #gym  #gymmotivation  #workoutbuddy  #fitnesscoach  #girlswholift  #girlsthatlift  #exercise  #shoulders  #workoutmotivation  #hiitworkouts  #fullbodyworkouts  #shoulderworkout  #exercisetips  #fitnesstips  #weightloss  #youcandoit  #gymmemes  #fitspo  #fitgirl  #fitchick  #fitdad  #weightloss  #motivation 
Back and chest day today! It was a @myownhero_lifestyle kinda day! Trying @wellnessphysik tip and spacing out my cardio! Iblove trying new things and seeing how my body responds!!! I'm such a #data #geek 🤓 
#growth #montrealvegan #blueprintathletics #athlete #ifbbpro 
@ifbbprojuliepeterson  @jody.h.Peterson
#vegansofig #vegan #goals #bikinigirl #bikinicompetitor #bodybuilding #bikini #bikiniathlete #fitness #girlsthatlift #fit #gymmode #riseandgrind #gymlife #workout #glutes #lifestyle #monday #improvement
Back and chest day today! It was a @myownhero_lifestyle kinda day! Trying @wellnessphysik tip and spacing out my cardio! Iblove trying new things and seeing how my body responds!!! I'm such a #data  #geek  🤓 #growth  #montrealvegan  #blueprintathletics  #athlete  #ifbbpro  @ifbbprojuliepeterson  @jody.h.Peterson #vegansofig  #vegan  #goals  #bikinigirl  #bikinicompetitor  #bodybuilding  #bikini  #bikiniathlete  #fitness  #girlsthatlift  #fit  #gymmode  #riseandgrind  #gymlife  #workout  #glutes  #lifestyle  #monday  #improvement 
How people react when you have social anxiety or are in an anxious state. What happens after? For me, after the last frame when the person looks at me weirdly. I either think 🤔 nothing of it and think I just had a productive conversation (just getting through it without embarrassing myself is sometimes what I think is “good”) OR I realise that they didn’t take to me and I feel BAD like I must not be good enough, I sometimes follow that up with “well if they can’t accept me for who I am, then that’s their problem”, and while that is true, this person put in the effort to have a conversation with me. Did I really just put and effort in? Or did I decide I just wanted the conversation to be over and done with? The answer is he second one. The answer to this issue is so 1. Accept that your state is controlling your reaction 2. Take slow steps to harness control your state by thinking of a time you felt really confident in social situations and harnessing that 3. Shadow boxing (practicing in a stress free environment) social situations at home 4. Assess when you started reacting this way and what triggered it. #socialanxietyawareness
How people react when you have social anxiety or are in an anxious state. What happens after? For me, after the last frame when the person looks at me weirdly. I either think 🤔 nothing of it and think I just had a productive conversation (just getting through it without embarrassing myself is sometimes what I think is “good”) OR I realise that they didn’t take to me and I feel BAD like I must not be good enough, I sometimes follow that up with “well if they can’t accept me for who I am, then that’s their problem”, and while that is true, this person put in the effort to have a conversation with me. Did I really just put and effort in? Or did I decide I just wanted the conversation to be over and done with? The answer is he second one. The answer to this issue is so 1. Accept that your state is controlling your reaction 2. Take slow steps to harness control your state by thinking of a time you felt really confident in social situations and harnessing that 3. Shadow boxing (practicing in a stress free environment) social situations at home 4. Assess when you started reacting this way and what triggered it. #socialanxietyawareness 
Sloooowly getting some more stability  on the multis
Sloooowly getting some more stability on the multis
bouldering and training core @berkeleyironworks today 🙃🐒
bouldering and training core @berkeleyironworks today 🙃🐒
Because everyone wants ham/glute development, but no one wants their face is someone else's back sweat 💦
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On my way to my workout, I received the following email check-in from a client (⏩swipe)
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Aside from alerting me of her awesome, weekly progress 🏆, she had a valuable question about the reverse hack squats in her new plan.
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I felt this is a problem many others may also face, so why not share my response to her with the rest of the IG #fitfam? (⏩⏩swipe twice)
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Some of my main tips which you'll also notice in the video 🎥👇🏻
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1️⃣ Put your shoulders as far back under the shoulder rests as possible so you're as far away from this backrest/headrest as you can get
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2️⃣ Keep your head upright the whole time. Lock eyes on a spot on the headrest to ensure you don't wind up extending your neck/head forward into it
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3️⃣ Keep thinking head up, chest up, butt back
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⭐️ Bonus: I always place paper towels on the headrest JUST IN CASE I wind up dropping my head too much/extending my neck out. Better have it hit a paper towel than someone else's neck sweat...
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Happy hackin', people!
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#forzaprofitness #forzafittip #protip #offseason #flex #flexing #hacksquat #back #glutes #client #progress #checkin #email #hamstrings #frontsquat #squat #deadlift #legpress #legday #effort #shesquats #personaltrainer #trainer #fitnesstips #fittip #bikinicompetitor #procard #eattogrow #trainforher
Because everyone wants ham/glute development, but no one wants their face is someone else's back sweat 💦 . . On my way to my workout, I received the following email check-in from a client (⏩swipe) . . Aside from alerting me of her awesome, weekly progress 🏆, she had a valuable question about the reverse hack squats in her new plan. . . I felt this is a problem many others may also face, so why not share my response to her with the rest of the IG #fitfam ? (⏩⏩swipe twice) . . Some of my main tips which you'll also notice in the video 🎥👇🏻 . 1️⃣ Put your shoulders as far back under the shoulder rests as possible so you're as far away from this backrest/headrest as you can get . 2️⃣ Keep your head upright the whole time. Lock eyes on a spot on the headrest to ensure you don't wind up extending your neck/head forward into it . 3️⃣ Keep thinking head up, chest up, butt back . ⭐️ Bonus: I always place paper towels on the headrest JUST IN CASE I wind up dropping my head too much/extending my neck out. Better have it hit a paper towel than someone else's neck sweat... . . Happy hackin', people! . . . . . #forzaprofitness  #forzafittip  #protip  #offseason  #flex  #flexing  #hacksquat  #back  #glutes  #client  #progress  #checkin  #email  #hamstrings  #frontsquat  #squat  #deadlift  #legpress  #legday  #effort  #shesquats  #personaltrainer  #trainer  #fitnesstips  #fittip  #bikinicompetitor  #procard  #eattogrow  #trainforher 
quicky little physic update! 5'7" sitting at 150 pounds. entering the bulking season already a little bulked  and totally okay with it!! i think i've finally decided to go through with doing a competition in either late april or early may and all i'm missing is a nutrition coach ahhhhhh!!
quicky little physic update! 5'7" sitting at 150 pounds. entering the bulking season already a little bulked and totally okay with it!! i think i've finally decided to go through with doing a competition in either late april or early may and all i'm missing is a nutrition coach ahhhhhh!!
Mis favoritas latinas ✨
Mis favoritas latinas ✨
And another...just because Freddies🙏🏻✨
And another...just because Freddies🙏🏻✨
#AbsDay which was supposed to be back day but I changed my mind 🧠 Here is most of what I did today... •••••••••••••••••••••••••••••••
•Leg Lifts #triset w/ oblique lifts 8x3 (front/each side 1 rep)
•Cable pull #superset w/ leg lifts 10x3 Mountain Climbers on core board 30x3 •Leg Lifts w/ ez bar ss w/ jack knifes w/ weight (if you want) 10x3 •Overhead drops (I made that name up lol) 20x3 .. 5 w/ legs bent, 5 w/ legs out straight
•Russian twists 30x3
#exersice #girlswithmuscle #staylit #stayfit #coreworkout #girlsthatlift #somegirlsgethigh #FitPothead #mmmp #goldie
#AbsDay  which was supposed to be back day but I changed my mind 🧠 Here is most of what I did today... ••••••••••••••••••••••••••••••• •Leg Lifts #triset  w/ oblique lifts 8x3 (front/each side 1 rep) •Cable pull #superset  w/ leg lifts 10x3 Mountain Climbers on core board 30x3 •Leg Lifts w/ ez bar ss w/ jack knifes w/ weight (if you want) 10x3 •Overhead drops (I made that name up lol) 20x3 .. 5 w/ legs bent, 5 w/ legs out straight •Russian twists 30x3 #exersice  #girlswithmuscle  #staylit  #stayfit  #coreworkout  #girlsthatlift  #somegirlsgethigh  #FitPothead  #mmmp  #goldie 
This weeks Mountain Monday consists of another High Intensity Circuit. Add this to the end of one of your workouts to get that heart rate going!
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Circuit (for time):
- 5 Box Jumps
- 10 KB Swings
- 15 Curl/Press
- 20 Wall Balls
- 5 Rounds
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Full video in bio!
This weeks Mountain Monday consists of another High Intensity Circuit. Add this to the end of one of your workouts to get that heart rate going! — Circuit (for time): - 5 Box Jumps - 10 KB Swings - 15 Curl/Press - 20 Wall Balls - 5 Rounds — Full video in bio!
Motivation begins..... Not letting medical reasons ruin my confidence anymore.... time to hold my head up high ❤

Fuelled by JBC @jbcnutrition

#bootybuilding  #inkedup #summershred #followyourdreams #tattooedbabes #tattooedchicks #girlswithtattoos #muscles
#TrainDirty #LiftBig #inkedgirl #girlsthatlift #girlsthattrain #squats #legday #glutes #instapic #tattoo #curvesaresexy #inkedbabe #healthyeating #cleaneating #cleancarbs #gymlife #sleevetattoo #Dedication #tattooedandfit #bootybuilding #ass #selfie
Motivation begins..... Not letting medical reasons ruin my confidence anymore.... time to hold my head up high ❤ Fuelled by JBC @jbcnutrition #bootybuilding   #inkedup  #summershred  #followyourdreams  #tattooedbabes  #tattooedchicks  #girlswithtattoos  #muscles  #TrainDirty  #LiftBig  #inkedgirl  #girlsthatlift  #girlsthattrain  #squats  #legday  #glutes  #instapic  #tattoo  #curvesaresexy  #inkedbabe  #healthyeating  #cleaneating  #cleancarbs  #gymlife  #sleevetattoo  #Dedication  #tattooedandfit  #bootybuilding  #ass  #selfie 
Been training really hard the past month. Time for a treat. I want all the pizza!! ALL of it! 🍕🍕🍕 #workout #fit #fitness #flex #cardio #core #abs #results #progress #train #trainhard #neverstop #lift #girlsthatlift #heavy #power #inspiration #motivation #strong #strongwomen  #dedication #goals #grind #body #physique #fitchicks #weightloss #transformation  #addiction #fitnessaddict