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Stay focussed and smash them goals! Then set new goals and smash them! The process is sometimes slow but it's so rewarding. Hard work pays💪🏽💪🏽#nofilters #legday #quads #glutes #lifting #hammies #gains #progress #pickoftheday #bodybuilding #booty #asthetics #fitfam #instafit #instagym #girlsthatlift #girlsthatsquat #gainz #gym #muscles #running #prep #preplife #musclebuilding #weightlifting #prep #lift
Morning walkies......who thinks the most important movement you do is in the gym???? Or your scheduled exercise???? I challenge that.....your biggest energy expenditure actually comes from your #NEAT (non exercise activity thermogenesis - 15% approx - your normal daily activities such as walking, working, housework, fidgeting, changing posture etc......and actually if your #overtraining this is going to drop because you will be moving slower, fidgeting less, so actually you are better off doing a balanced amount of exercise and increasing your total daily movement ....how could you increase this....??? 👉🏻go for a walk during your lunch break 👉🏻park your car further away from the office 👉🏻use the stairs not the lift 👉🏻take the longer route to the toilet 👉🏻do some extra cleaning 😂
👉🏻enjoy some time with your partner 💗🤗😂
Don’t get me wrong exercise is amazing but it can be done in so many ways.....your total daily energy expenditure is made up of many elements.....EAT (exercise activity thermogenesis - actual exercise - is just 5%) today’s message.....move your body in the way you want to and that you enjoy 💗💗💗💗#liss #walking #neat #tdee morningworkout #healthylifestyle  #foodprep #nutrition #flexibledieting #iifym #iifymgirls #nutrition #girlsthatworkout #girlsthatlift #girlsthatsquat #fitgirl #strongwomen #girlsthattrain #training #fitness #fitspo #femalefitness #macros #balance #motivation #fitfam #nofilter
Morning walkies......who thinks the most important movement you do is in the gym???? Or your scheduled exercise???? I challenge that.....your biggest energy expenditure actually comes from your #NEAT  (non exercise activity thermogenesis - 15% approx - your normal daily activities such as walking, working, housework, fidgeting, changing posture etc......and actually if your #overtraining  this is going to drop because you will be moving slower, fidgeting less, so actually you are better off doing a balanced amount of exercise and increasing your total daily movement ....how could you increase this....??? 👉🏻go for a walk during your lunch break 👉🏻park your car further away from the office 👉🏻use the stairs not the lift 👉🏻take the longer route to the toilet 👉🏻do some extra cleaning 😂 👉🏻enjoy some time with your partner 💗🤗😂 Don’t get me wrong exercise is amazing but it can be done in so many ways.....your total daily energy expenditure is made up of many elements.....EAT (exercise activity thermogenesis - actual exercise - is just 5%) today’s message.....move your body in the way you want to and that you enjoy 💗💗💗💗#liss  #walking  #neat  #tdee  morningworkout #healthylifestyle  #foodprep  #nutrition  #flexibledieting  #iifym  #iifymgirls  #nutrition  #girlsthatworkout  #girlsthatlift  #girlsthatsquat  #fitgirl  #strongwomen  #girlsthattrain  #training  #fitness  #fitspo  #femalefitness  #macros  #balance  #motivation  #fitfam  #nofilter 
Goooooood morning everyone! I was up and out by 5am this morning ready to teach at @paolasbodybarre 🎉 It’s a pretty chilly day out there so make sure to wrap up warm and waterproof!🌧❄️ Have a happy Wednesday everyone 🤗
Goooooood morning everyone! I was up and out by 5am this morning ready to teach at @paolasbodybarre 🎉 It’s a pretty chilly day out there so make sure to wrap up warm and waterproof!🌧❄️ Have a happy Wednesday everyone 🤗
So happy with life right now! #happy #life #selfie #girly 😊
Back to the playground last night 😜
Back to the playground last night 😜
It's hump dayyyy but since people think I only train legs 😂😫 here's some advanced abs! Normal ab workouts aren't enough for me I don't really feel it as I have a strong core from squats and deadlifts so if that's you try this: 
4 rounds- 12 reps each exercise 
1. Hanging lifts and knee raises - key is to try and control the swing by not using momentum only your abs 
2. Hanging curl ups
3. Leg raises- I use a post to swing my legs round to make sure I get enough height on lifts
4. Oblique knee raises
It's hump dayyyy but since people think I only train legs 😂😫 here's some advanced abs! Normal ab workouts aren't enough for me I don't really feel it as I have a strong core from squats and deadlifts so if that's you try this: 4 rounds- 12 reps each exercise 1. Hanging lifts and knee raises - key is to try and control the swing by not using momentum only your abs 2. Hanging curl ups 3. Leg raises- I use a post to swing my legs round to make sure I get enough height on lifts 4. Oblique knee raises
Today’s walk round #halstead to start the day right listening to @trewrussellbrand #freedomfromouraddictions feel #grateful that I am working in a field where I get the opportunity to help people with #drugaddiction love the way this book honestly explores the #12steps fascinating listen 👂 #liss #walking #moveyourbody #restday #flexibledieting #iifym #iifymgirls #nutrition #girlsthatworkout #girlsthatlift #girlsthatsquat #fitgirl #strongwomen #girlsthattrain #training #fitness #fitspo #femalefitness #balance #motivation #fitfam #instafit #instahealthy #thisgirlcan #sunrise
Today’s walk round #halstead  to start the day right listening to @trewrussellbrand #freedomfromouraddictions  feel #grateful  that I am working in a field where I get the opportunity to help people with #drugaddiction  love the way this book honestly explores the #12steps  fascinating listen 👂 #liss  #walking  #moveyourbody  #restday  #flexibledieting  #iifym  #iifymgirls  #nutrition  #girlsthatworkout  #girlsthatlift  #girlsthatsquat  #fitgirl  #strongwomen  #girlsthattrain  #training  #fitness  #fitspo  #femalefitness  #balance  #motivation  #fitfam  #instafit  #instahealthy  #thisgirlcan  #sunrise 
Front squats 3x8 at 65kg - up until that last rep this was definitely RPE 8, I lost my focus and rushed it 😬 cos 8 reps is knackering! Plus my collar bones felt like they would break 😵
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Was pleased with how these felt overall, as didn't think I would manage it 🤷‍♀️ I just went in with the attitude, I'll give it a go! -
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#girlsthatlift #girlswholift #pushpullgrind #liftforlife #girlsthatsquat #girlswhosquat #womenwholift #powerlift #powerliftinggirls #powerlifting #scottishpowerlifting #upliftandheavy #powerliftingmotivation #powerliftinglife #strengthtraining #wannabepowerlifter #fitfam #fitspo #fitness #fitnessaddict #fitlife #fitnessmotivation #squatsfordays #legday #pausedsquats #squat #squats #sbd #squatbenchdeadlift #onlinecoaching
Front squats 3x8 at 65kg - up until that last rep this was definitely RPE 8, I lost my focus and rushed it 😬 cos 8 reps is knackering! Plus my collar bones felt like they would break 😵 - - Was pleased with how these felt overall, as didn't think I would manage it 🤷‍♀️ I just went in with the attitude, I'll give it a go! - - #girlsthatlift  #girlswholift  #pushpullgrind  #liftforlife  #girlsthatsquat  #girlswhosquat  #womenwholift  #powerlift  #powerliftinggirls  #powerlifting  #scottishpowerlifting  #upliftandheavy  #powerliftingmotivation  #powerliftinglife  #strengthtraining  #wannabepowerlifter  #fitfam  #fitspo  #fitness  #fitnessaddict  #fitlife  #fitnessmotivation  #squatsfordays  #legday  #pausedsquats  #squat  #squats  #sbd  #squatbenchdeadlift  #onlinecoaching 
Event Nr. 1 from Saturday's Strongmen comp - Yoke walk 
Pretty simple and straightforward exercise. 
1) Be centered under the bar
2) Brace hard, maintain a tight back and core 
aannnd run Jacqui run!! Well defiantly have to work on the "running/walking really really fast" part, but nailed the bracing - good old beetroot head 🙃

Yoke was 155kg (342lbs)
Event Nr. 1 from Saturday's Strongmen comp - Yoke walk Pretty simple and straightforward exercise. 1) Be centered under the bar 2) Brace hard, maintain a tight back and core aannnd run Jacqui run!! Well defiantly have to work on the "running/walking really really fast" part, but nailed the bracing - good old beetroot head 🙃 Yoke was 155kg (342lbs)
Operation tiny waist bigger booty and shoulders 💪
Not gonna lie, this bulking business has been rough mentally. Yeah, my macros are amazing 🙌 I get to eat SO much food! But putting on muscle for me is such a slow process. In a world of instant gratification, it's frustrating when our bodies don't adapt as fast as our smart phones. 
I have to trust the process.
Trust my coach.
Keep my goals in mind 💃🏆
Success is on the horizon.
"All our dreams can come true, if we have courage to pursue them" - Walt Disney✨
#becomingaWBFFdiva
#nevergiveup
#becomingextraordinary 
@the_sportsmodel_project
Operation tiny waist bigger booty and shoulders 💪 Not gonna lie, this bulking business has been rough mentally. Yeah, my macros are amazing 🙌 I get to eat SO much food! But putting on muscle for me is such a slow process. In a world of instant gratification, it's frustrating when our bodies don't adapt as fast as our smart phones. I have to trust the process. Trust my coach. Keep my goals in mind 💃🏆 Success is on the horizon. "All our dreams can come true, if we have courage to pursue them" - Walt Disney✨ #becomingaWBFFdiva  #nevergiveup  #becomingextraordinary  @the_sportsmodel_project
#deadlifts we're awesome today.  4 sets doubles and 4 sets triples followed by shoulder press and then back to #deadlift for 3 pump sets. 
Gotta admit grooving to Prince in the background helped me out 😄☔️💜
Also check out my skull hair clip 💀 so cute 
#legday #hamstrings #quads
#deadlifts  we're awesome today. 4 sets doubles and 4 sets triples followed by shoulder press and then back to #deadlift  for 3 pump sets. Gotta admit grooving to Prince in the background helped me out 😄☔️💜 Also check out my skull hair clip 💀 so cute #legday  #hamstrings  #quads 
We decided....We're giving these out to the trick or treaters this year.......😂😂😂😂😂 Sorry kiddos lololol @mstern_capitolhoops #MostHatedHouseOnTheBlock...... $10 says we will get TP-ed lmao😂😂😂😂
We decided....We're giving these out to the trick or treaters this year.......😂😂😂😂😂 Sorry kiddos lololol @mstern_capitolhoops #MostHatedHouseOnTheBlock ...... $10 says we will get TP-ed lmao😂😂😂😂
“Whenever you find yourself doubting how far you can go, just remember how far you have come. Remember everything you have faced, all the battles you have won, & all the fear you have overcome.”#onelif3 #onelif3fitness #workout #gym #gymrat #fitness #fit #success #healthylifestyle #fitlifestyle #fitlife #booty #exercise #gains #muscle #hardwork #strength #consisntency #commitment #dedication #inspiration #motivation #progressisprogress #mindset #positive #keepgoing #neverquit #girlsthatlift #girlsthatsquat #girlswhotrain
“Whenever you find yourself doubting how far you can go, just remember how far you have come. Remember everything you have faced, all the battles you have won, & all the fear you have overcome.”#onelif3  #onelif3fitness  #workout  #gym  #gymrat  #fitness  #fit  #success  #healthylifestyle  #fitlifestyle  #fitlife  #booty  #exercise  #gains  #muscle  #hardwork  #strength  #consisntency  #commitment  #dedication  #inspiration  #motivation  #progressisprogress  #mindset  #positive  #keepgoing  #neverquit  #girlsthatlift  #girlsthatsquat  #girlswhotrain 
🚨🚨🚨SWIPE🚨🚨🚨
13 seconds of not even our full leg day 😩 and I'm back up lifting 225 and my workout buddy hit her new PR of 185 💪🏼👏🏼🔥🔥🔥
P.s 
I'll post today's first full day of eating first thing in the morning bc I'm not done eating 🐷😋
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🎥: @e_mata89 •
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#fitbody #fitnessmotivation #fitnesslifestyle #fitnessblogger #fitnessaddicted #fitnessjourney #personaltrainer #sdfitness #sandiegofitness #girlsthatsquat #girlsthatlift #girlswithmuscle #bootygainz #bootybuilding #hammies #quads #legday #legdayworkout #womenempowerment #fitnessfashion 
#fitchick #npcbikini #offseason #strongnotskinny #strongissexy #workoutmotivation
🚨🚨🚨SWIPE🚨🚨🚨 13 seconds of not even our full leg day 😩 and I'm back up lifting 225 and my workout buddy hit her new PR of 185 💪🏼👏🏼🔥🔥🔥 P.s I'll post today's first full day of eating first thing in the morning bc I'm not done eating 🐷😋 • • • • 🎥: @e_mata89 • • • • • • • #fitbody  #fitnessmotivation  #fitnesslifestyle  #fitnessblogger  #fitnessaddicted  #fitnessjourney  #personaltrainer  #sdfitness  #sandiegofitness  #girlsthatsquat  #girlsthatlift  #girlswithmuscle  #bootygainz  #bootybuilding  #hammies  #quads  #legday  #legdayworkout  #womenempowerment  #fitnessfashion  #fitchick  #npcbikini  #offseason  #strongnotskinny  #strongissexy  #workoutmotivation 
@sammy_draper and @hayleesworld are a couple of bad pussies. #proVmag
@sammy_draper and @hayleesworld are a couple of bad pussies. #proVmag 
17 days out...
Fish, Fish, and more fish
Fish,eggs, And grits pre workout for breakfast, followed by more fish all day! 
Burger and fries ready!!!!! @michellenac23 @fit.pharmd_ 
#cleaneating #contestprep #mealprep #fitness #fitspo #fitfam #fitcouple #gains #grow #ifbb #npc #npcbikini #npcclassicphysique #girlsthatsquat #girlsthatlift
Want to reward myself for 10 months of relative loyalty to my strength training routine. Caved and got some Gymshark leggings...holy crap they are amazingly comfy, and dayum they do make a booty look good! #fitnerd
Want to reward myself for 10 months of relative loyalty to my strength training routine. Caved and got some Gymshark leggings...holy crap they are amazingly comfy, and dayum they do make a booty look good! #fitnerd 
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😂😂..volume on.. wait for it😂😂 just a little fun before hitting the gym tonight💪🏼
😂😂..volume on.. wait for it😂😂 just a little fun before hitting the gym tonight💪🏼
Strength I don’t get on my own. I can do ALL things THROUGH CHRIST.. who strengthens me.. #Girlsthatlift #Guns #Progress #Blessed #Strong #Lifting #finishtherace #Keeppushing #Girlsthatsquat #gymrat #Flex #BicepGains
When you get new workout pants ⭐️ #aimnsportswear #aimn @aimnsportswear @aimn.oceania  #fit #fitness #fitnessmotivation #fitspo #fitfam #fitmom #gymlife #gymshark #gymtime #gymtherapy #gymmotivation #girlsthatlift #girlswithmuscle #girlsthatsquat #mindstrong #stayhumble -> COME SEE US @anytimefitnesstravelersrest <-
Love this shirt bc it reps my 3 of my fav things: my school, my state, and my fav thing to do🤗 •
PS - my girl @garlandgrace has a discount code if u trynna cop one js 😴 •
Also peep the almond milk in the back lmao it's the only almond milk I fw tho - ALMOND BREEZE UNSWEETENED VANILLA. Silk is trash🚮. ur welcome.
Love this shirt bc it reps my 3 of my fav things: my school, my state, and my fav thing to do🤗 • PS - my girl @garlandgrace has a discount code if u trynna cop one js 😴 • Also peep the almond milk in the back lmao it's the only almond milk I fw tho - ALMOND BREEZE UNSWEETENED VANILLA. Silk is trash🚮. ur welcome.
Just checking things out being we worked out our chesticles 💪🏻❤️ #bodybuildingcom #bodybuilding #bestself #determination #dymatize #dedication #cleaneating  #cardio #evlsports #fitfam #gains #gym #girlswholift #gymrat #inspire #girlswithmuscle #alwayshungry #fit #npcfigure #motivation  #girlsthatsquat #reversedieting  #fitspo #gymlife #fitnessmodel #weightloss #iifym  #livesore #workout  #livesoreambassador @bodybuildingcom @dymatize @livesore @transformforlife @evlsports @rspnutrition @1stphorm
Just checking things out being we worked out our chesticles 💪🏻❤️ #bodybuildingcom  #bodybuilding  #bestself  #determination  #dymatize  #dedication  #cleaneating  #cardio  #evlsports  #fitfam  #gains  #gym  #girlswholift  #gymrat  #inspire  #girlswithmuscle  #alwayshungry  #fit  #npcfigure  #motivation  #girlsthatsquat  #reversedieting  #fitspo  #gymlife  #fitnessmodel  #weightloss  #iifym  #livesore  #workout  #livesoreambassador  @bodybuildingcom @dymatize @livesore @transformforlife @evlsports @rspnutrition @1stphorm
Is it Friday yet? 😩😎 Just keep swimming.
Is it Friday yet? 😩😎 Just keep swimming.
First of all, am I doing these right?
Comment which ones your favorite!
If you haven't watched my story lately, I've been doing a lot of "flirting" with the camera on subjects from fitness, politics, work and much more!
#firstofall
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#gymmemes #gymmeme #gymrat #deadlifts #glutes #iifymgirls #girlsthatsquat #bikiniprep #behumble #npcbikini #bootybuilding #gainz #girlswithabs #crossfitgirls #hipthrust #girlswholift #iifym #bikinicompetitor #gymfails #squats #preworkout #fitnessjourney #transformation #gymmemesofficial #girlswhosquat #crossfit #fitfam #sweetglutes
First of all, am I doing these right? Comment which ones your favorite! If you haven't watched my story lately, I've been doing a lot of "flirting" with the camera on subjects from fitness, politics, work and much more! #firstofall  • • • • • #gymmemes  #gymmeme  #gymrat  #deadlifts  #glutes  #iifymgirls  #girlsthatsquat  #bikiniprep  #behumble  #npcbikini  #bootybuilding  #gainz  #girlswithabs  #crossfitgirls  #hipthrust  #girlswholift  #iifym  #bikinicompetitor  #gymfails  #squats  #preworkout  #fitnessjourney  #transformation  #gymmemesofficial  #girlswhosquat  #crossfit  #fitfam  #sweetglutes 
Meal prep done ✅ I have the choice of 
roasted beefs/Brussels sweets and “tofurkey” 
Sautéed kale and buffalo “chik’n” 
Roasted carrots/ roasted asparagus with chik’n

Brown rice with pineapple/peppers and sweet and sour sauce

The boys have olive oil and spiced tenders, taco bake, cauliflower rice and Tuscan chicken, sautéed kale, asparagus, and carrots. 
Set up for success for another week(week 4!!) #anythingispossible #bodypositive #babybeastmode #commitment #dedication #determination #decidecommitsucceed #fitfam #fitmom #gettingfit #gettingthere #girlsthatrun #girlsthatlift #girlsthatsquat #losingweight #motivation #noexcuses #postivevibes #strongnotskinny #wellness #weightloss #weightwatchers #weightlossjourney #gastroparesisathlete #invisbleillness #weightlossadventure #loveyourskin
Meal prep done ✅ I have the choice of roasted beefs/Brussels sweets and “tofurkey” Sautéed kale and buffalo “chik’n” Roasted carrots/ roasted asparagus with chik’n Brown rice with pineapple/peppers and sweet and sour sauce The boys have olive oil and spiced tenders, taco bake, cauliflower rice and Tuscan chicken, sautéed kale, asparagus, and carrots. Set up for success for another week(week 4!!) #anythingispossible  #bodypositive  #babybeastmode  #commitment  #dedication  #determination  #decidecommitsucceed  #fitfam  #fitmom  #gettingfit  #gettingthere  #girlsthatrun  #girlsthatlift  #girlsthatsquat  #losingweight  #motivation  #noexcuses  #postivevibes  #strongnotskinny  #wellness  #weightloss  #weightwatchers  #weightlossjourney  #gastroparesisathlete  #invisbleillness  #weightlossadventure  #loveyourskin 
Baked Cinnamon Apples with non fat Greek Yogurt... only thing missing is some Warm Waldenfarms Carmel Sauce! This is a dream, tastes like Warm Apple Pie with out the guilt! 🍎🍁🍎🍁🍎
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#sleekbodycoach #iifym #learniifym #macros #iifymgirls #fall #apple #applepie #food #healthylifestyle #healthyfood #healthyfoodporn #fitspo #bodybuilding #bootybuilding #squats #girlsthatsquat #fitness #fitmom #bikiniathlete #competitor #love #prep #bikini #gymlife #girlswholift #fitspo #girlswithmuscle  #sleekbikiniteam
Baked Cinnamon Apples with non fat Greek Yogurt... only thing missing is some Warm Waldenfarms Carmel Sauce! This is a dream, tastes like Warm Apple Pie with out the guilt! 🍎🍁🍎🍁🍎 . #sleekbodycoach  #iifym  #learniifym  #macros  #iifymgirls  #fall  #apple  #applepie  #food  #healthylifestyle  #healthyfood  #healthyfoodporn  #fitspo  #bodybuilding  #bootybuilding  #squats  #girlsthatsquat  #fitness  #fitmom  #bikiniathlete  #competitor  #love  #prep  #bikini  #gymlife  #girlswholift  #fitspo  #girlswithmuscle  #sleekbikiniteam 
Somebody told you I was wack? Check the source Somebody told you I was back? Yes, of course You got a problem with the fans? There's the door You lookin' for the old me? Check the morgue. #girlsthatsquat  #npc #figure #chest #bodybuilding #physique #girlsthatlift #shredded  #girlswithtattoos #fitfam #fitspo #aware #doyoueven #liftheavy #legs #legday #sandiegofit #tattooed  #chest #girlswithmuscles #cutting  #sizematters  #fitspo #bulk #gainz #flexharderthenme #mutate #putinwork #24hourfitness #oakland #raiders #raidernation
Somebody told you I was wack? Check the source Somebody told you I was back? Yes, of course You got a problem with the fans? There's the door You lookin' for the old me? Check the morgue. #girlsthatsquat  #npc  #figure  #chest  #bodybuilding  #physique  #girlsthatlift  #shredded  #girlswithtattoos  #fitfam  #fitspo  #aware  #doyoueven  #liftheavy  #legs  #legday  #sandiegofit  #tattooed  #chest  #girlswithmuscles  #cutting  #sizematters  #fitspo  #bulk  #gainz  #flexharderthenme  #mutate  #putinwork  #24hourfitness  #oakland  #raiders  #raidernation 
Only need to look back when it's time to check my results!! Pull ups are my weakest movement so practice makes perfect!  #backday #progress #motivation #motivated #bodybuilding #physique #girlsthatsquat #girls #tattoos #tattoo #booty🍑 #figure #girlsthatlift #nutrition #nutrishop #crunchfitness #fitnessmodel
First time in the gym and at s&c with the team this semester. It felt amazing to lift some weights! Managed to squat 25kg which isn't much but is progress with my knee and I managed it without too much bother :D Although had an iffy stomach so didn't push as hard as I would've liked :( but feeling much better now and looking forward to training tomorrow. I'm so happy my schedule has calmed down a bit 
#fitness #studentfitness #weights #gymgirl #fitfam #strengthandconditioning #girlswholift #teamgains #girlsthatsquat #getfit #getoutdoors #workout #gym
First time in the gym and at s&c with the team this semester. It felt amazing to lift some weights! Managed to squat 25kg which isn't much but is progress with my knee and I managed it without too much bother :D Although had an iffy stomach so didn't push as hard as I would've liked :( but feeling much better now and looking forward to training tomorrow. I'm so happy my schedule has calmed down a bit #fitness  #studentfitness  #weights  #gymgirl  #fitfam  #strengthandconditioning  #girlswholift  #teamgains  #girlsthatsquat  #getfit  #getoutdoors  #workout  #gym 
Turn sound on 🔊 😉 !! I've decided to call all my calethenics, gymnastics and yoga #CHABSKYFLOW 😀.
What do you think ? .
Can't wait to see where this new chapter takes me #chabskyfit #dreambig #nevergiveup #animalflow #justmove #flow
Come and kick it with us! We promise you’ll have fun!
Come and kick it with us! We promise you’ll have fun!
You know.. the holidays are coming up 😂 #bodybuildingcom #bodybuilding #bestself #determination #dymatize #dedication #cleaneating  #cardio #evlsports #fitfam #gains #gym #girlswholift #gymrat #inspire #girlswithmuscle #alwayshungry #fit #npcfigure #motivation  #girlsthatsquat #reversedieting  #fitspo #gymlife #fitnessmodel #weightloss #iifym  #livesore #workout  #funny @bodybuildingcom @dymatize @livesore @transformforlife @evlsports @rspnutrition @1stphorm
You know.. the holidays are coming up 😂 #bodybuildingcom  #bodybuilding  #bestself  #determination  #dymatize  #dedication  #cleaneating  #cardio  #evlsports  #fitfam  #gains  #gym  #girlswholift  #gymrat  #inspire  #girlswithmuscle  #alwayshungry  #fit  #npcfigure  #motivation  #girlsthatsquat  #reversedieting  #fitspo  #gymlife  #fitnessmodel  #weightloss  #iifym  #livesore  #workout  #funny  @bodybuildingcom @dymatize @livesore @transformforlife @evlsports @rspnutrition @1stphorm
HOW WOMEN CAN BUILD MUSCLE
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Not all women want to be tiny and skinny.  Some women want to build muscle and get stronger.
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There’s a simple formula to build muscle: WEIGHTS + CALORIES + PROTEIN + SLEEP + SUPPLEMENTS = MUSCLE GAIN (although, you can build muscle without supplements, they will definitely help optimize your muscle growth.
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Lift Weights.  Train each body part 2-4 times per week.  Higher frequency builds muscle.  Upper lower splits and full body workouts are your friend if you are a natural lifter.
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Caloric Surplus and Protein. You build muscle brick by brick. In order for your body to CREATE MUSCLE TISSUE, it’s no different than building a brick wall.  You need the bricks (Calories and protein), and you need to put in work to lay down those bricks (the workouts). If you don’t have enough Calories, you don’t have any bricks to lay.
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Sleep helps your body recover and repair, as well as optimizes your hormones. Get enough of it!
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Supplements. You can’t go wrong with good old-fashioned creatine monohydrate (5g per day).
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And remember, the King's Landing wasn’t built in a day, and neither will your body.  You need to have PATIENCE!
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If you know a woman trying to build muscle, then send them here.
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Get the full She Lifts workout via the link in my bio.
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#gymgirl #girlswholiftweights #sportsbra #gymshorts #strongisthenewsexy #girlswhoworkout #strongnotskinny #trainingtime #shelifts #stronglegs #stronggirls #chicksthatlift #girlswhopowerlift #girlsthatsquat #girlswithguns #girlswithmuscle #jmaxfitness #workoutflow #healthandfitness #bodybuilderlifestyle #bodybuildingcom #powerliftingmotivation #gymfood #dietfood #mumswholift #fitnesstips #fitnessgoal #fitmom #fitmum #momswholift
HOW WOMEN CAN BUILD MUSCLE - Not all women want to be tiny and skinny. Some women want to build muscle and get stronger. - There’s a simple formula to build muscle: WEIGHTS + CALORIES + PROTEIN + SLEEP + SUPPLEMENTS = MUSCLE GAIN (although, you can build muscle without supplements, they will definitely help optimize your muscle growth. - Lift Weights. Train each body part 2-4 times per week. Higher frequency builds muscle. Upper lower splits and full body workouts are your friend if you are a natural lifter. - Caloric Surplus and Protein. You build muscle brick by brick. In order for your body to CREATE MUSCLE TISSUE, it’s no different than building a brick wall. You need the bricks (Calories and protein), and you need to put in work to lay down those bricks (the workouts). If you don’t have enough Calories, you don’t have any bricks to lay. - Sleep helps your body recover and repair, as well as optimizes your hormones. Get enough of it! - Supplements. You can’t go wrong with good old-fashioned creatine monohydrate (5g per day). - And remember, the King's Landing wasn’t built in a day, and neither will your body. You need to have PATIENCE! - If you know a woman trying to build muscle, then send them here. - Get the full She Lifts workout via the link in my bio. - #gymgirl  #girlswholiftweights  #sportsbra  #gymshorts  #strongisthenewsexy  #girlswhoworkout  #strongnotskinny  #trainingtime  #shelifts  #stronglegs  #stronggirls  #chicksthatlift  #girlswhopowerlift  #girlsthatsquat  #girlswithguns  #girlswithmuscle  #jmaxfitness  #workoutflow  #healthandfitness  #bodybuilderlifestyle  #bodybuildingcom  #powerliftingmotivation  #gymfood  #dietfood  #mumswholift  #fitnesstips  #fitnessgoal  #fitmom  #fitmum  #momswholift 
“I really believe that women who are confident in their natural beauty are the most beautiful.” -Ashley Wagner
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#GirlsThatLift #GirlsWithMuscles #GirlsThatSquat #EbonyAesthetics #BlackFitness #Fitness #Health #EatCleanTrainDirty #FitThickArmy #GodBless
Week 2
Focussed on legs and glutes last week will continue to try and get these to grow this week small but subtle changes are happening!
#weights #weighttraining #girlsthatlift #girlswithmuscle #bikinifit #bikinifitness #bikinicompetitor #focus #goals #prep #fitness #fitnessmotivation #bulking #fitfam #gymlife #girlsthatsquat #justsquat #legday
Short and sweet post tonight!
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Just wanted to #keepitreal and talk about the importance of making time for yourself and I don't just mean going to the gym for a kickass workout on your own to de-stress 😂 I had a such a cute personal tutor meeting last week about mental health and the struggles of university and she really made me realise I need to start prioritizing what I want to do for fun rather than doing what others want to do 👀
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I haven't had this much free time in a long time and it feels great, even if I'm spending a little bit more 💵 than I would have liked 😅 I definitely neglected focusing on me in the past but now I feel like I'm actually having fun the way I want it (some times it's okay to be selfish guys and girls xo)
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Spent the day watching TV shows and boss baby with my course mate then settled down with some music, ice cream and reading for my Spartan module and soon I might just be going out again with my babe of a flat mate for a little boogie because why not 😎  and tomorrow I have my gym session at Warehouse with MASS society to look forward to (i finally joined 2 years late😂🎉) and next weekend I'm going to finally attend a spoken word poetry night in Lestah (hopefully writing this will make me accountable to actually bite the bullet and go) 😂
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^ that was longer than planned 😅 but just remember to give time to yourself outside of fitness and the gym to let your hair down,  wind down and just enjoy life ✌#tumblr
Short and sweet post tonight! . Just wanted to #keepitreal  and talk about the importance of making time for yourself and I don't just mean going to the gym for a kickass workout on your own to de-stress 😂 I had a such a cute personal tutor meeting last week about mental health and the struggles of university and she really made me realise I need to start prioritizing what I want to do for fun rather than doing what others want to do 👀 . I haven't had this much free time in a long time and it feels great, even if I'm spending a little bit more 💵 than I would have liked 😅 I definitely neglected focusing on me in the past but now I feel like I'm actually having fun the way I want it (some times it's okay to be selfish guys and girls xo) . Spent the day watching TV shows and boss baby with my course mate then settled down with some music, ice cream and reading for my Spartan module and soon I might just be going out again with my babe of a flat mate for a little boogie because why not 😎 and tomorrow I have my gym session at Warehouse with MASS society to look forward to (i finally joined 2 years late😂🎉) and next weekend I'm going to finally attend a spoken word poetry night in Lestah (hopefully writing this will make me accountable to actually bite the bullet and go) 😂 . ^ that was longer than planned 😅 but just remember to give time to yourself outside of fitness and the gym to let your hair down, wind down and just enjoy life ✌#tumblr 
A storm most can’t handle or are ever ready for ❤️❤️ #bodybuildingcom #bodybuilding #bestself #determination #dymatize #dedication #cleaneating  #cardio #evlsports #fitfam #gains #gym #girlswholift #gymrat #inspire #girlswithmuscle #alwayshungry #fit #npcfigure #motivation  #girlsthatsquat #reversedieting  #fitspo #gymlife #fitnessmodel #weightloss #iifym  #livesore #workout  #funny @bodybuildingcom @dymatize @livesore @transformforlife @evlsports @rspnutrition @1stphorm
A storm most can’t handle or are ever ready for ❤️❤️ #bodybuildingcom  #bodybuilding  #bestself  #determination  #dymatize  #dedication  #cleaneating  #cardio  #evlsports  #fitfam  #gains  #gym  #girlswholift  #gymrat  #inspire  #girlswithmuscle  #alwayshungry  #fit  #npcfigure  #motivation  #girlsthatsquat  #reversedieting  #fitspo  #gymlife  #fitnessmodel  #weightloss  #iifym  #livesore  #workout  #funny  @bodybuildingcom @dymatize @livesore @transformforlife @evlsports @rspnutrition @1stphorm
This is where I am beginning of week 2! I'm focussing on growing my quads hamstrings and glutes subtle changes but they are there. 
Where I mainly trained legs last week boy did I struggle with shoulders yesterday.

Im coping slightly better with the sugar reduction in my diet but still felt the need to chop my tired face out 🙈 nothing a few facials and a trip to the hairdressers won't sort out. Once body and face are more in sync and I'm back to my old self
God help everyone 👊👊👊 💅🦊 #weights #weighttraining #girlsthatlift #girlswithmuscle #bikinifit #bikinifitness #bikinicompetitor #focus #goals #prep #fitness #fitnotskinny #strongnotskinny #fitness #fitnessmotivation #bulking #bulkingseason #girlsthatsquat #justsquat #fitfam #gymlife #humpwednesday #happyhumpday #legday #victoriasecretpink
This is where I am beginning of week 2! I'm focussing on growing my quads hamstrings and glutes subtle changes but they are there. Where I mainly trained legs last week boy did I struggle with shoulders yesterday. Im coping slightly better with the sugar reduction in my diet but still felt the need to chop my tired face out 🙈 nothing a few facials and a trip to the hairdressers won't sort out. Once body and face are more in sync and I'm back to my old self God help everyone 👊👊👊 💅🦊 #weights  #weighttraining  #girlsthatlift  #girlswithmuscle  #bikinifit  #bikinifitness  #bikinicompetitor  #focus  #goals  #prep  #fitness  #fitnotskinny  #strongnotskinny  #fitness  #fitnessmotivation  #bulking  #bulkingseason  #girlsthatsquat  #justsquat  #fitfam  #gymlife  #humpwednesday  #happyhumpday  #legday  #victoriasecretpink 
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#happyhumpday #humpWednesday  #legday #girlsthatsquat #justsquat #noglutesnoglory
Now spoon feed me illegal things
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TAG someone that would rock this!
Grab your own EDM T-Shirt by checking out the Link in Bio!
Now spoon feed me illegal things ⠀ TAG someone that would rock this! Grab your own EDM T-Shirt by checking out the Link in Bio!
WAIT A MINUTE, did I say "giftway" INSTEAD of "giveaway" AND butcher someone's IG name? Sho' nuff, but I wasn't starting over, lol. CONGRATS to the winners of my FIRST #GIVEAWAY @naturaldiva87 and @me_and_love_dont_get_alone. I'll definitely be doing another next month. Be on the lookout. 🎁🎁🎁🎁
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#herbalife. #herbalifenutrition. #kickboxing. #girlsthatsquat. #girlsthatlift. #weighttraining. #weightloss #weightlosssuccess #weightlossinspiration #weightlossmotivation #losingweight #transformation #fitnessjourney #fitness #fit #fitfam #fitlife #fitgirl #fitspo #fitspiration #fitfluential #bodytransformation #fitdedication #eatclean #progresspics #vsg  #vsginstacrew.
WAIT A MINUTE, did I say "giftway" INSTEAD of "giveaway" AND butcher someone's IG name? Sho' nuff, but I wasn't starting over, lol. CONGRATS to the winners of my FIRST #GIVEAWAY  @naturaldiva87 and @me_and_love_dont_get_alone. I'll definitely be doing another next month. Be on the lookout. 🎁🎁🎁🎁 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #herbalife . #herbalifenutrition . #kickboxing . #girlsthatsquat . #girlsthatlift . #weighttraining . #weightloss  #weightlosssuccess  #weightlossinspiration  #weightlossmotivation  #losingweight  #transformation  #fitnessjourney  #fitness  #fit  #fitfam  #fitlife  #fitgirl  #fitspo  #fitspiration  #fitfluential  #bodytransformation  #fitdedication  #eatclean  #progresspics  #vsg  #vsginstacrew .
Happy birthday to my bro @_viciouscuts_ . Here he is putting in work and wearing a custom barber pole necklace that I made for him😎😎🔥🔥. Have fun on your b day🍺🍻🍺🍺
Happy birthday to my bro @_viciouscuts_ . Here he is putting in work and wearing a custom barber pole necklace that I made for him😎😎🔥🔥. Have fun on your b day🍺🍻🍺🍺
A few more from the weekend...🙈💃🏻💋 #rosegold #dress @dressmezee #smokeyeyes #dancing #music #friends #wedding #laughing #red #iphone #love #a #selfie #gotta #pout 😂 #its #all #about #the #booty🍑 #girlsthatlift #girlsthatsquat #bigger #booty🍑 #mission 😱🙈😂
When your leg muscles are growing leg muscles #LegDayIsTheBestDay #Girlsthatlift #Girlsthatsquat #Girlswhoworkout #Fitness #Fitfam
😋 How excited am I about this!!! They’re growing, my quads are FINALLY fucking growing!!! After years of being a distance runner and owning a pair of lithe toned legs it’s been both interesting and a struggle to see my legs respond to weights. Hopefully 10 months into training these buggers are finally gonna grow 💪🏼 #quads #improvement #progress #fitness #workout #deadlifts #squats #shelifts #shesquats #strongwomen #girlsthatsquat #girlsthatlift #growth #nike #hitops #happy #motivation #harder #heavier #stronger #lovinglife
😋 How excited am I about this!!! They’re growing, my quads are FINALLY fucking growing!!! After years of being a distance runner and owning a pair of lithe toned legs it’s been both interesting and a struggle to see my legs respond to weights. Hopefully 10 months into training these buggers are finally gonna grow 💪🏼 #quads  #improvement  #progress  #fitness  #workout  #deadlifts  #squats  #shelifts  #shesquats  #strongwomen  #girlsthatsquat  #girlsthatlift  #growth  #nike  #hitops  #happy  #motivation  #harder  #heavier  #stronger  #lovinglife 
Happy #humpday 
Approximately 5 months between these photos, the one of the right is about a week ago. I was still holding a bit of water from post comp, and am actually weighing in about a kg less.
I definitely worked hard to build up my glutes during prep, but now is the real game time where I add a heap of size. Exercises to help it grow?
- glute hip thrusts
- glute bridges
- hamstring curls
- Romanian deadlifts
- glute abductors
- frog pumps
- squats (obviously)
I used to hate leg day with a passion, but now I love the glute burn, and know that a perky booty isn't going to build itself. What's your favourite glute exercise?
Happy #humpday  Approximately 5 months between these photos, the one of the right is about a week ago. I was still holding a bit of water from post comp, and am actually weighing in about a kg less. I definitely worked hard to build up my glutes during prep, but now is the real game time where I add a heap of size. Exercises to help it grow? - glute hip thrusts - glute bridges - hamstring curls - Romanian deadlifts - glute abductors - frog pumps - squats (obviously) I used to hate leg day with a passion, but now I love the glute burn, and know that a perky booty isn't going to build itself. What's your favourite glute exercise?
This is really great and informational, but most importantly... look at every single one of their faces.
That in itself makes me want to (continue to) eat vegan protein AND be friends with every one of those food people.
😂
Tag someone if you think this is hilarious.
This is really great and informational, but most importantly... look at every single one of their faces. That in itself makes me want to (continue to) eat vegan protein AND be friends with every one of those food people. 😂 Tag someone if you think this is hilarious.
A rajtam látható trikónak két különlegessége van: 1. Best Body Gym-es (régi termem 😭💔), csak hátul van a felirat és nem látszik. 2. Pár éve még a mellettem látható fiatalember hordta, szóval lányok! Hosszú évek kemény munkájával belőletek is lehet VÉKONY FIÚ... 😒😂
A rajtam látható trikónak két különlegessége van: 1. Best Body Gym-es (régi termem 😭💔), csak hátul van a felirat és nem látszik. 2. Pár éve még a mellettem látható fiatalember hordta, szóval lányok! Hosszú évek kemény munkájával belőletek is lehet VÉKONY FIÚ... 😒😂
What do you do when you have barely any service, no clue where you are and there’s nothing but fields of cows for miles (and deer corn on the side of the highway😂🤠)?
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I take a deep breathe with gratitude for the life I have been intentionally building to LIVE for a LIVING for the rest of my life... On a darn Tuesday. Where else do you get to travel the world doing what you love & helping others feel happier, healthier, and create extra income in the pockets of their life around helping their family and friends do the same? Not many places.🙏🏼❤️
What do you do when you have barely any service, no clue where you are and there’s nothing but fields of cows for miles (and deer corn on the side of the highway😂🤠)? . I take a deep breathe with gratitude for the life I have been intentionally building to LIVE for a LIVING for the rest of my life... On a darn Tuesday. Where else do you get to travel the world doing what you love & helping others feel happier, healthier, and create extra income in the pockets of their life around helping their family and friends do the same? Not many places.🙏🏼❤️
Currently feeling like a baby whale after 6 weeks of gradually upping my cals 🐳🐷 however, the amount of energy I have for my sessions is insane 👀 and it's so good to see myself progressively get stronger 🙌🏼 #growclub #backday
Currently feeling like a baby whale after 6 weeks of gradually upping my cals 🐳🐷 however, the amount of energy I have for my sessions is insane 👀 and it's so good to see myself progressively get stronger 🙌🏼 #growclub  #backday 
Possibly one of the hardest training sessions I've ever done. There were tears, pee and a turtle heads on tops. Now is time to push. I will make it and I will be stronger. This video has everything; comentary from @thegorillapt; a basic @gymshark wedgy; an epic squirtle top; and a gym fail at the end when my leg said 'computer says no'; @rigsfitness and @teamnoknees support. #teamnoknees #olympiclifting #noexcuses #fitfam #instafit #motivation #fitness #rehband #trainhard #eatclean #dedication #girlswithmuscles #strong #weightlifting #strongnotskinny #britishweightlifting #determination #athlete #rehbandfullpotential #birmingham #crossfit #physique #lesbiansthatlift #thisgirlcan #girlswhoweightlift #girlsthatsquat #lgbt #girlswholift #powerful
Possibly one of the hardest training sessions I've ever done. There were tears, pee and a turtle heads on tops. Now is time to push. I will make it and I will be stronger. This video has everything; comentary from @thegorillapt; a basic @gymshark wedgy; an epic squirtle top; and a gym fail at the end when my leg said 'computer says no'; @rigsfitness and @teamnoknees support. #teamnoknees  #olympiclifting  #noexcuses  #fitfam  #instafit  #motivation  #fitness  #rehband  #trainhard  #eatclean  #dedication  #girlswithmuscles  #strong  #weightlifting  #strongnotskinny  #britishweightlifting  #determination  #athlete  #rehbandfullpotential  #birmingham  #crossfit  #physique  #lesbiansthatlift  #thisgirlcan  #girlswhoweightlift  #girlsthatsquat  #lgbt  #girlswholift  #powerful 
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Last training session done ✔ 2x cardio, 2x rear upper body today giant sets to make sure I'm fully depleted to soak up all those carbs 😌 I am looking pale, flat and the light and camera as usual do me no justice but that will only make for a nice surprise when I hit the stage and I'm tanned up, pumped and dried out 😉 All that remains is some light cardio and posing practice, spending time with my mum and coach and chilling out after a short but intense prep. Thanks to @mutageniclabz for providing me with the best SARMs on the market and making me hold on to size and strength this prep 🤘
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#GirlsWithTattooes #GirlsThatSquat #GirlsThatLift #GirlsWithMuscles #InkedAndFit #InkedMuscle #InkedGirls #DoYouEvenLift #BossGirls #TrainingInsane #SheLifts #MuscleWorship #FemaleMuscle #FemaleBodyBuilding #BodyBuildingMotivation #BodyBuilding #TattooedAndFit #TattooedGirls #BodyBuildingMotivation
Last training session done ✔ 2x cardio, 2x rear upper body today giant sets to make sure I'm fully depleted to soak up all those carbs 😌 I am looking pale, flat and the light and camera as usual do me no justice but that will only make for a nice surprise when I hit the stage and I'm tanned up, pumped and dried out 😉 All that remains is some light cardio and posing practice, spending time with my mum and coach and chilling out after a short but intense prep. Thanks to @mutageniclabz for providing me with the best SARMs on the market and making me hold on to size and strength this prep 🤘 . . . #GirlsWithTattooes  #GirlsThatSquat  #GirlsThatLift  #GirlsWithMuscles  #InkedAndFit  #InkedMuscle  #InkedGirls  #DoYouEvenLift  #BossGirls  #TrainingInsane  #SheLifts  #MuscleWorship  #FemaleMuscle  #FemaleBodyBuilding  #BodyBuildingMotivation  #BodyBuilding  #TattooedAndFit  #TattooedGirls  #BodyBuildingMotivation 
Happy Peach Day 🍑 I plan on making some serious booty gains this off season 🙌🏽🙌🏽 What is your main fitness goal atm? 💖
Happy Peach Day 🍑 I plan on making some serious booty gains this off season 🙌🏽🙌🏽 What is your main fitness goal atm? 💖
Am so extremely excited to announce my latest sponsorship as a @suntanon1 ambassador. I have been tanned with these products for every show since joining @nabbawffmuscletour 2 years ago and I can hands down say they are the best in the biz 💯👑🏆 My official stage pics are back from the Australian Championships. Big thank you to the man behind the 📷 @danny_dmello_fit_photography for always delivering the goods ❤

#health #fitness #bodybuilding #bootybuilding #fitchicks #fitfam #girlsthatlift #girlsthatsquat #squats #girlswithmuscle #compprep #transformation #weightloss #dedication #motivation #strength #conditioning #fitnessmodel #sportsmodel #supplements #strongwomen #teamviking #nabba #wff #nabbawff #sunTANon 
@nabba_wff_australia @nabba_wff_qld @nabbawffmuscletour
Am so extremely excited to announce my latest sponsorship as a @suntanon1 ambassador. I have been tanned with these products for every show since joining @nabbawffmuscletour 2 years ago and I can hands down say they are the best in the biz 💯👑🏆 My official stage pics are back from the Australian Championships. Big thank you to the man behind the 📷 @danny_dmello_fit_photography for always delivering the goods ❤ #health  #fitness  #bodybuilding  #bootybuilding  #fitchicks  #fitfam  #girlsthatlift  #girlsthatsquat  #squats  #girlswithmuscle  #compprep  #transformation  #weightloss  #dedication  #motivation  #strength  #conditioning  #fitnessmodel  #sportsmodel  #supplements  #strongwomen  #teamviking  #nabba  #wff  #nabbawff  #sunTANon  @nabba_wff_australia @nabba_wff_qld @nabbawffmuscletour