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Day 2 in the books!! It wasn’t easy getting up at 5am but I sure feel AmAzInG right about now!! Ready to take on this Tuesday!! #transformationtuesday #pushinghard #fitlifestyle #strongereveryday #fitcouple #unstoppable #joinus #TheRosas
Push hard an results will follow! What I told myself at 5am this morning!! #pushyourself #resultswillfollow #strongertogether #fitlifestyle #healthymindbodyandsoul #TheRosas
Getting my shape back bit by bit 
My goal to myself is to be in top shape this summer, no matter what it takes.
Do new things, think outside the box, try to go outside my comfort zone and push beyond my limits 
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#backinthegame #progressnotperfection #youvsyou #blonde #personaltrainer #pt #squat #quads #legsfordays #jagharviljan #strong #hustleforthatmuscle #highwaist #murves #fitspo #fitfam #uk #chestday #chest #swelfie #fitness #trainlikeagirl #squatbooty #bootybuilder #bossbabe #successful #iwillsucceed #flex #motivate #ironaddict
Getting my shape back bit by bit My goal to myself is to be in top shape this summer, no matter what it takes. Do new things, think outside the box, try to go outside my comfort zone and push beyond my limits EVERY SINGLE DAY Just watch... . . . . . . . . #backinthegame  #progressnotperfection  #youvsyou  #blonde  #personaltrainer  #pt  #squat  #quads  #legsfordays  #jagharviljan  #strong  #hustleforthatmuscle  #highwaist  #murves  #fitspo  #fitfam  #uk  #chestday  #chest  #swelfie  #fitness  #trainlikeagirl  #squatbooty  #bootybuilder  #bossbabe  #successful  #iwillsucceed  #flex  #motivate  #ironaddict 
There's still time ! Keep submitting your names guys !! I love hearing everyone's goals !! Most of the people so far have fantastic mind sets !! Keep em coming and your name might just get picked !! #squatvideos #bootybands #barstarzz #murves #booty #fitgirl #fitchick #bossgirl #fitness #motivation #fitnessmotivation #musclevideos #fitnessaddict
HAPPY TUESDAY💥
Today is double #cyclebarsexy for this girl!✌🏼
Waking up early is always rough, but once those endorphins start flowing it’s always worth it💦✨
#endorphinsmakeyouhappy 
xo Gwen
HAPPY TUESDAY💥 Today is double #cyclebarsexy  for this girl!✌🏼 Waking up early is always rough, but once those endorphins start flowing it’s always worth it💦✨ #endorphinsmakeyouhappy  xo Gwen
This shirt pretty much sums up my life! #foreverhungry 😂👌🏼🙌🏼 On another note, this is me  about 15 pounds above my stage weight. Im hoping to maintain at this weight but my body is still slowly creeping up which I am trying to tell myself it’s muscle gains not fat 🤔 Some days I wake up and love the extra fluff/curves and other days it’s a struggle. 
#alwayshungry #ilovefood #givemecarbs #allthecarbs #legday #glutes #bootyday #offseason #offseasongains #girlsthatlift #girlswithmuscle #girlswithmuscles #fit #fitfamily #fitfam #bodypositive #mindfulness #goaldigger #cantstopwontstop #murves
This shirt pretty much sums up my life! #foreverhungry  😂👌🏼🙌🏼 On another note, this is me about 15 pounds above my stage weight. Im hoping to maintain at this weight but my body is still slowly creeping up which I am trying to tell myself it’s muscle gains not fat 🤔 Some days I wake up and love the extra fluff/curves and other days it’s a struggle. #alwayshungry  #ilovefood  #givemecarbs  #allthecarbs  #legday  #glutes  #bootyday  #offseason  #offseasongains  #girlsthatlift  #girlswithmuscle  #girlswithmuscles  #fit  #fitfamily  #fitfam  #bodypositive  #mindfulness  #goaldigger  #cantstopwontstop  #murves 
I wasn't feeling thr best about my body so instead of sulking, I went out and got a new gym outfit. So I could feel better when I workout. I love this sports bra, Victoria's Secret Sport knows how to do it 🎀
#fitgirlprobs #fitness #fitgirl #fitgirls #gymaholic #gym #gymgirl #girlsthatlift #weightlifting #hardworkpaysoff #trainingharderthenever #training #gymrat #fitnessmotivation #fitnessfreak #motivation #fitnessmodel #fitnessquotes #fit #goodvibes #gymaholic #gymquote #fitgirlsguide #fitfam #fitfriends #murves #fitnessjourney #armgains #shoulders #gymoutfit #victoriassecret
I wasn't feeling thr best about my body so instead of sulking, I went out and got a new gym outfit. So I could feel better when I workout. I love this sports bra, Victoria's Secret Sport knows how to do it 🎀 #fitgirlprobs  #fitness  #fitgirl  #fitgirls  #gymaholic  #gym  #gymgirl  #girlsthatlift  #weightlifting  #hardworkpaysoff  #trainingharderthenever  #training  #gymrat  #fitnessmotivation  #fitnessfreak  #motivation  #fitnessmodel  #fitnessquotes  #fit  #goodvibes  #gymaholic  #gymquote  #fitgirlsguide  #fitfam  #fitfriends  #murves  #fitnessjourney  #armgains  #shoulders  #gymoutfit  #victoriassecret 
Ready to ROCK OUT this BoOtY workout!! 🍑💪🏽🍑💪🏽 #fitlifestyle #pushyourself #strongertogether #healthymindbodyandsoul #TheRosas
On that grind 💪 lifting heavy and loving it 😄
On that grind 💪 lifting heavy and loving it 😄
Lesson number two: Without religion you're left with morals and principles. Without morals and principles most rely solely on religion. It's just something I've picked up on this past year. However, with both religion and values one can do so much more. Same goes with building one's body. You can have a great body and no heart or a great heart and no body. But a woman with character and muscle is stellar! Or man.... #giveuponlying #bodybuilding #murves #liftheavy #addictedtolifting #ironlove #buildingcharacter #morals #values #love2lift #love #character #principles #wellbeing #encourageoneanother #motives #beawesome #dosomethingfornothing #do #bethechange #religion #christianity #begooddogood #musclesandhealth #healthandfitness #mindbodyandsoul #dontloseyourself #noego #sayhi
Lesson number two: Without religion you're left with morals and principles. Without morals and principles most rely solely on religion. It's just something I've picked up on this past year. However, with both religion and values one can do so much more. Same goes with building one's body. You can have a great body and no heart or a great heart and no body. But a woman with character and muscle is stellar! Or man.... #giveuponlying  #bodybuilding  #murves  #liftheavy  #addictedtolifting  #ironlove  #buildingcharacter  #morals  #values  #love2lift  #love  #character  #principles  #wellbeing  #encourageoneanother  #motives  #beawesome  #dosomethingfornothing  #do  #bethechange  #religion  #christianity  #begooddogood  #musclesandhealth  #healthandfitness  #mindbodyandsoul  #dontloseyourself  #noego  #sayhi 
Hot, Hotter, Superhot 🔥🔥🔥 Available at Squaterella.co.uk 👑
Hot, Hotter, Superhot 🔥🔥🔥 Available at Squaterella.co.uk 👑
Thank you so much to Angela, owner of The Conscious Kitchen -meal prep company for my 5 sample meals. Tonight I ate the Breakfast burrito, with a side of veggies and rice which was OUT OF THIS WORLD. I am already a huge fan.  If anyone is looking for a meal prep company for lifestyle meals or while prepping take a peek at her menu. Plus she is a bomb ass human so that helps too. 💁🏽 Other meal reviews soon to come! @the_conscious_coach  #feedyourmuscles #cleaneating #mealprep #consciouskitchen #yegfitness #yegfitfam #bodybuilding #figure #cpa #instafit #girlsgottaeat #deliciousfood #bikini #muscles #murves #offseason #prepseason #ifbb #girlswholift #supportlocalmuscle #foodiewithabooty #allthefood #yeg #gains #🍑 #mealprep
Thank you so much to Angela, owner of The Conscious Kitchen -meal prep company for my 5 sample meals. Tonight I ate the Breakfast burrito, with a side of veggies and rice which was OUT OF THIS WORLD. I am already a huge fan. If anyone is looking for a meal prep company for lifestyle meals or while prepping take a peek at her menu. Plus she is a bomb ass human so that helps too. 💁🏽 Other meal reviews soon to come! @the_conscious_coach #feedyourmuscles  #cleaneating  #mealprep  #consciouskitchen  #yegfitness  #yegfitfam  #bodybuilding  #figure  #cpa  #instafit  #girlsgottaeat  #deliciousfood  #bikini  #muscles  #murves  #offseason  #prepseason  #ifbb  #girlswholift  #supportlocalmuscle  #foodiewithabooty  #allthefood  #yeg  #gains  #🍑 #mealprep 
Today was so fun. Deadlifts first, power cleans second, lastly squats. ☠️🤪 hit a sumo deadlift PR at 265 pretty sure I coulda gone up more but knowing I still had the rest of my workout to do I thought that was pretty awesome for today 😬 power cleans are so challenging I love that but also really difficult not doing it first. Then, time under tension squats was basically a killer after the first two. I’d say that was pretty great 🤙🏽 if you read this far, try it out 😊🏋🏻‍♀️
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#gymsharkwomen #gymshark #shelifts #weights #legday #quads #legs #murves #muscle #physique #adidas #squats #fitness #fitchicks #girlswholift #npc #npcbikini #neverendingfitnesshashtags #lmfao #whatever #madeitthroughmyworkout #atx #goldsgym #asstograss #weightlifting #fitfam
Today was so fun. Deadlifts first, power cleans second, lastly squats. ☠️🤪 hit a sumo deadlift PR at 265 pretty sure I coulda gone up more but knowing I still had the rest of my workout to do I thought that was pretty awesome for today 😬 power cleans are so challenging I love that but also really difficult not doing it first. Then, time under tension squats was basically a killer after the first two. I’d say that was pretty great 🤙🏽 if you read this far, try it out 😊🏋🏻‍♀️ • • • • • • • • • • • • #gymsharkwomen  #gymshark  #shelifts  #weights  #legday  #quads  #legs  #murves  #muscle  #physique  #adidas  #squats  #fitness  #fitchicks  #girlswholift  #npc  #npcbikini  #neverendingfitnesshashtags  #lmfao  #whatever  #madeitthroughmyworkout  #atx  #goldsgym  #asstograss  #weightlifting  #fitfam 
”Don’t get too big, you’ll look manly”...🙄🤷🏼‍♀️ Personally, training has mad me feel more feminine and confident in my own skin than ever before. I feel curvy and strong at the same time; not only physically strong but also mentally. Rest day today but tomorrow I’ll be back! #LifestyleAthletes
”Don’t get too big, you’ll look manly”...🙄🤷🏼‍♀️ Personally, training has mad me feel more feminine and confident in my own skin than ever before. I feel curvy and strong at the same time; not only physically strong but also mentally. Rest day today but tomorrow I’ll be back! #LifestyleAthletes 
happy place 🐶❤️ #noschool #justsleep
I’m not gonna lie, the last 2 years have been pretty rough. It seems like it has been one thing after another after another. And, because of this, I have let myself slip to a place I never wanted to be again. While it’s not entirely my fault, I still have to take responsibility for some of it. I am so sick of feeling horrible all the time. I’m sick of being exhausted all the time. I’m sick of being sick and miserable. It’s time to change things. It’s time to treat my body the way it deserves to be treated. 2018 will be the year I become the butterfly I know I can be.
I’m not gonna lie, the last 2 years have been pretty rough. It seems like it has been one thing after another after another. And, because of this, I have let myself slip to a place I never wanted to be again. While it’s not entirely my fault, I still have to take responsibility for some of it. I am so sick of feeling horrible all the time. I’m sick of being exhausted all the time. I’m sick of being sick and miserable. It’s time to change things. It’s time to treat my body the way it deserves to be treated. 2018 will be the year I become the butterfly I know I can be.
Wasn’t leg day but someone got that Booty poppin💪🏽🍑 @jennevaromero 😏 #GirlsThatLift #ThatsBabe #BootyPoppin #CakeForDays #FitnessSystemLodi #NolimitsSportsNutrition #GirlsWhoShoot #PewPewPew #WCE #Inked #BossBabe #HairStylist #GameChanger👩🏼‍🎨💇🏽‍♀️ #GritsJewelry #Jen15 #HumpDay #Fitspo #Murves
Flexies while waiting for my food to heat up. My dog is judging me.
#iifym #flexibledieter #trackyourshit #jessiesgirls #legacybarbell #murves
It’s mutha friggin’ DAY ONE of the #BBCOM #250kchallenge yaaasss! My little one and I didn’t want to leave the home today, so we stayed in and I got in a workout at home. Hence the amazingly styled hair, haha!
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#bodybuilding #fitmomma #girlswholift #fitmom #girlswithmuscles #girlswithink #doyouevenliftbro  #flex #fitfam #gymrat  #gainz  #igfitfam #fitnessjourney #fitness #getshredded  #eatclean #liftheavy #traindirty #murves #ladieswholift #fitandthick #musclesandink #BestSelf #BuildYourBody #BodybuildingCom #transformforlife 
#250kchallenge2018
It’s mutha friggin’ DAY ONE of the #BBCOM  #250kchallenge  yaaasss! My little one and I didn’t want to leave the home today, so we stayed in and I got in a workout at home. Hence the amazingly styled hair, haha! ______________________________ #bodybuilding  #fitmomma  #girlswholift  #fitmom  #girlswithmuscles  #girlswithink  #doyouevenliftbro  #flex  #fitfam  #gymrat  #gainz  #igfitfam  #fitnessjourney  #fitness  #getshredded  #eatclean  #liftheavy  #traindirty  #murves  #ladieswholift  #fitandthick  #musclesandink  #BestSelf  #BuildYourBody  #BodybuildingCom  #transformforlife  #250kchallenge2018 
Murves: (n.) That perfect balance of muscles and curves. #murves #legday #doughnutsanddeadlifts #curves #gymrat #homegym #balance #mondaymotivation #gymlove #fitmom #momgoals #momfidence
Have you already forgotten about your New Years Resolution? Trust me, you aren't alone! Most people have! You know why? Besides being lazy 😜 they set unrealistic goals. Before we get too far into the new year, stop now, look at your goals and rework them to be more attainable! That'll set you up for a successful year ahead!
Have you already forgotten about your New Years Resolution? Trust me, you aren't alone! Most people have! You know why? Besides being lazy 😜 they set unrealistic goals. Before we get too far into the new year, stop now, look at your goals and rework them to be more attainable! That'll set you up for a successful year ahead!
😍 Motivation Monday 💪 Both from today but Something to keep me going! Hell yes! I've come so far, and I'm no where near done! I cannot wait to see what 2018 holds for me. Great friends, great partners, great support system! Pair that with my amazing family, and I am completely unstoppable. Checking in at 144lbs. Why do I do this? For me. Why do I share my story? For me, for you. To show you that it is possible, to never give up. 
#notyourcompetition #fitchick #selfmade #motivation #muscles #strongereveryday #alphafemale #strongwomen #flex #training #weightlifting #dedication #strongnotskinny #inspiration #shredded #fitlife #inspire #girlswithmuscle #liftheavy #driven #physique #crossfit #fitnessmotivation #abs #murves #girlswholift #savagebabes #savage #goals
😍 Motivation Monday 💪 Both from today but Something to keep me going! Hell yes! I've come so far, and I'm no where near done! I cannot wait to see what 2018 holds for me. Great friends, great partners, great support system! Pair that with my amazing family, and I am completely unstoppable. Checking in at 144lbs. Why do I do this? For me. Why do I share my story? For me, for you. To show you that it is possible, to never give up. #notyourcompetition  #fitchick  #selfmade  #motivation  #muscles  #strongereveryday  #alphafemale  #strongwomen  #flex  #training  #weightlifting  #dedication  #strongnotskinny  #inspiration  #shredded  #fitlife  #inspire  #girlswithmuscle  #liftheavy  #driven  #physique  #crossfit  #fitnessmotivation  #abs  #murves  #girlswholift  #savagebabes  #savage  #goals 
Have no shame pulling out my little scale at work. And no, it’s not for weed! 🤦🏽‍♀️ #thefearfulwarrior
Have no shame pulling out my little scale at work. And no, it’s not for weed! 🤦🏽‍♀️ #thefearfulwarrior 
🤣🤷 FAIL!!! it happens to everyone, that's what makes us grow. Went on to hit this easy 135 and made it all the way to 150 that day! 💪🏋️ Grab your cute Savage tank from @combatironapparel
 VEGAS15  to save some extra too 😘 and Penelope15 to save on my @wodbottom sleeves ❤️ #notyourcompetition #empowerment #shredded #motivation #muscles #strongereveryday #alphafemale #strongwomen #flex #training #weightlifting #dedication #strongnotskinny #inspiration #combatironapparel #fitlife #inspire #girlswithmuscle #liftheavy #driven #physique #crossfit #fitnessmotivation #wodbottom #murves #girlswholift #savagebabes #savage #goals
🤣🤷 FAIL!!! it happens to everyone, that's what makes us grow. Went on to hit this easy 135 and made it all the way to 150 that day! 💪🏋️ Grab your cute Savage tank from @combatironapparel VEGAS15 to save some extra too 😘 and Penelope15 to save on my @wodbottom sleeves ❤️ #notyourcompetition  #empowerment  #shredded  #motivation  #muscles  #strongereveryday  #alphafemale  #strongwomen  #flex  #training  #weightlifting  #dedication  #strongnotskinny  #inspiration  #combatironapparel  #fitlife  #inspire  #girlswithmuscle  #liftheavy  #driven  #physique  #crossfit  #fitnessmotivation  #wodbottom  #murves  #girlswholift  #savagebabes  #savage  #goals 
No New Year’s resolutions for us....we are in it for the long haul! #newbody #trainhard #goals #nutrition #florencesc #fitover50 #fitmoms #fitdads #sistersoftheiron💪🏾 #murves #trainhard #bfw
19 Weeks out as of today! 💪🏻 I refuse to do anything less than absolutely murder the last package I brought to the stage! #FocusedAsEver
19 Weeks out as of today! 💪🏻 I refuse to do anything less than absolutely murder the last package I brought to the stage! #FocusedAsEver 
3 of my favorite exercises other than squats to hit the glute and hamstrings just Right 👌🏻
• High and Wide leg press • Stiff leg deadlifts
• Weighted Hip Thrusts
On my leg press and deadlifts the weight was higher than usual because my rep range was only 6-8 reps (All 5 sets), the hip thrusts I did 5 sets of 12 reps.
The most important thing to focus on when doing these exercises is to push through your heels and not your toes. Driving your weight/pressure through the heels activates your posterior chain and targets those ever coveted shapely glutes and hamstrings. 
NB - if you are attempting these exercises as a beginner ALWAYS start with a lightweight and focus on getting your technique right before you up the load 💪🏻😉
#mondaymotivation #glutes
3 of my favorite exercises other than squats to hit the glute and hamstrings just Right 👌🏻 • High and Wide leg press • Stiff leg deadlifts • Weighted Hip Thrusts On my leg press and deadlifts the weight was higher than usual because my rep range was only 6-8 reps (All 5 sets), the hip thrusts I did 5 sets of 12 reps. The most important thing to focus on when doing these exercises is to push through your heels and not your toes. Driving your weight/pressure through the heels activates your posterior chain and targets those ever coveted shapely glutes and hamstrings. NB - if you are attempting these exercises as a beginner ALWAYS start with a lightweight and focus on getting your technique right before you up the load 💪🏻😉 #mondaymotivation  #glutes 
BTS of @okvalleyentertainment and I's shoot today. Photos coming soon 📸 ayyy
BTS of @okvalleyentertainment and I's shoot today. Photos coming soon 📸 ayyy
Ever get disgusted with yourself or discouraged? This viral infection (whatever it may be) has had me down for over a week now. Minimal to no workouts and hardly any food intake due to lack of appetite. With the wedding in 12 days I’m discouraged, but at the end of the day I will have a husband that loves me and what more could you want. With the last minute stress I can’t help but smile knowing how blessed I am, and coming to the realization that nothing is perfect. It’s a journey, not a destination. A marathon, not a sprint.
Ever get disgusted with yourself or discouraged? This viral infection (whatever it may be) has had me down for over a week now. Minimal to no workouts and hardly any food intake due to lack of appetite. With the wedding in 12 days I’m discouraged, but at the end of the day I will have a husband that loves me and what more could you want. With the last minute stress I can’t help but smile knowing how blessed I am, and coming to the realization that nothing is perfect. It’s a journey, not a destination. A marathon, not a sprint.
During her follow-up with the doc today all Kawaii wanted was her big bro the entire time 🤗❤
During her follow-up with the doc today all Kawaii wanted was her big bro the entire time 🤗❤
Just got my ass kicked..... feels awesome!!!!! 🔥🔥✊🏼
#urbangaragegym #uggfam #uggnut #gymdoll #gym #fit #fitlife
I am glad to be chosen to become JoPro Fitness Brand Ambassador 🖤
I want to help people change their lives. I want to influence all women ( mostly mothers, because I am a mother and I know how hard it is sometimes to deal with all kinds of obstacles on the way of life 😉)to believe in themselves, set some goals and smash it 💥
This online fitness prep company help people all around the world 🌍 
Last year 2017 I won my #pro status in fitness competition being on preparations with JoPro Fitness 🏆
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#joprofitness #joproarmy #jopro #joproshowteam #onlinecoaching #showprep #showpreponline #Jopropersonaltrainer #bristolcoaching #joproprofessionalshowprep #joproposing #joproposingworkshops #joprostageposing #proathletes #procards #joproproathletes #womenwholift #girlswholift #strongwomen #abs #empowerwomen #goals #muscle #murves
I am glad to be chosen to become JoPro Fitness Brand Ambassador 🖤 I want to help people change their lives. I want to influence all women ( mostly mothers, because I am a mother and I know how hard it is sometimes to deal with all kinds of obstacles on the way of life 😉)to believe in themselves, set some goals and smash it 💥 This online fitness prep company help people all around the world 🌍 Last year 2017 I won my #pro  status in fitness competition being on preparations with JoPro Fitness 🏆 . #joprofitness  #joproarmy  #jopro  #joproshowteam  #onlinecoaching  #showprep  #showpreponline  #Jopropersonaltrainer  #bristolcoaching  #joproprofessionalshowprep  #joproposing  #joproposingworkshops  #joprostageposing  #proathletes  #procards  #joproproathletes  #womenwholift  #girlswholift  #strongwomen  #abs  #empowerwomen  #goals  #muscle  #murves 
When you get caught taking a swelfie 😂 #teamBUF
When you get caught taking a swelfie 😂 #teamBUF 
🌟 C O N S I S T E N C Y 🌟
Day 15/66... Upper body day feeling more motivated than ever to achieve my goals! I’m seeing small small results that mean the world to me right now! 
See when you really don’t want to go gym... and you push yourself and go anyway? Yeaaa that’s what makes the difference - self motivation is key! 🙌🏾💪🏽
#gymshark66 #Dedication #Positivity #Motivation #Focus #CantStopWontStop #GettingItIn #CurvyGirl #ThickGirlGang #ThickNFit #Murves #ThisGirlCan #WomenWhoLift #UpperBody #SelfMotivation #Perseverance #LovingIt #LoveTheSkinYourIn #Smiles #Endorphins #Gains #WeGotThis
🌟 C O N S I S T E N C Y 🌟 Day 15/66... Upper body day feeling more motivated than ever to achieve my goals! I’m seeing small small results that mean the world to me right now! See when you really don’t want to go gym... and you push yourself and go anyway? Yeaaa that’s what makes the difference - self motivation is key! 🙌🏾💪🏽 #gymshark66  #Dedication  #Positivity  #Motivation  #Focus  #CantStopWontStop  #GettingItIn  #CurvyGirl  #ThickGirlGang  #ThickNFit  #Murves  #ThisGirlCan  #WomenWhoLift  #UpperBody  #SelfMotivation  #Perseverance  #LovingIt  #LoveTheSkinYourIn  #Smiles  #Endorphins  #Gains  #WeGotThis 
Hit the gym again with my buddy @michelc.nld Did shoulders and back and a bit of abs. — 
#fitbuddy #fitfamnl #fitfam #gymlife #abs #shoulders #getfit #getstrong #pullups #fitbody #fitdutchies #fitlife #armyfit #motivation #fitmom #booty #youdontgettheassyouwantbysittingonit #muscles #curves #murves
Booty /leg day with my kick ass trainer... time to get those gains 🙌🏼
Booty /leg day with my kick ass trainer... time to get those gains 🙌🏼
Happy #MotivationalMonday friends! 💗 I'm feeling extra motivated this week because I'm just now starting week 3 of #BBG 1.0 & I did my measurements again last night even though it's only been 2 weeks (because I'm impatient as can be) & noticed that I lost an inch from my midsection already! So exciting! 10 more weeks to go & I'm just excited to give it my all and see how far I can get progress wise. ☺️💪 Keep working towards your goals & you'll get there, no doubt. 💗
Happy #MotivationalMonday  friends! 💗 I'm feeling extra motivated this week because I'm just now starting week 3 of #BBG  1.0 & I did my measurements again last night even though it's only been 2 weeks (because I'm impatient as can be) & noticed that I lost an inch from my midsection already! So exciting! 10 more weeks to go & I'm just excited to give it my all and see how far I can get progress wise. ☺️💪 Keep working towards your goals & you'll get there, no doubt. 💗
I give up freely what is no longer serving me. I release it to create space for what inspires me. ✨🧘🏽‍♀️
:
I walked into a yoga class. Something that I have done a million times before. I went in with zero expectations. Knowing I haven’t practiced as consistently as I should.
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But something magical happened. It had been the first time and yoga teacher had encouraged an inversion of me. And in that moment. I let go of the world. Let go of my worries, and the “what if’s” of life were silenced. I was in the moment. It was beautiful. #yogabecausethatshitfeelsgood
I give up freely what is no longer serving me. I release it to create space for what inspires me. ✨🧘🏽‍♀️ : I walked into a yoga class. Something that I have done a million times before. I went in with zero expectations. Knowing I haven’t practiced as consistently as I should. . But something magical happened. It had been the first time and yoga teacher had encouraged an inversion of me. And in that moment. I let go of the world. Let go of my worries, and the “what if’s” of life were silenced. I was in the moment. It was beautiful. #yogabecausethatshitfeelsgood 
Went to the gym on a Sunday at a different time than usual and still saw the same people #impressed
I really should stop skipping weekends (and upperbody)
Went to the gym on a Sunday at a different time than usual and still saw the same people #impressed  I really should stop skipping weekends (and upperbody)
What is one thing you aspire to be GREAT at?
What is one thing you aspire to be GREAT at?
An arrow can only be shot by pulling it backward. So when life is dragging you back with difficulties, it means that it's going to launch you into something great. ✨
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It’s never too late to begin a new goal. Every day is a chance to change, evolve, and make better choices. #mondaymotivation
An arrow can only be shot by pulling it backward. So when life is dragging you back with difficulties, it means that it's going to launch you into something great. ✨ . It’s never too late to begin a new goal. Every day is a chance to change, evolve, and make better choices. #mondaymotivation 
Pressed for time, but still want to get a full body workout in? Try this barbell complex 👉🏻 deadlift to push-press to back squat to push-press and repeat! Start with 10 reps, then 9, 8, 7, 5, all the way down to 1, try to limit rest to 1min in between sets. Looks easier than it is, my legs and shoulders were on fire!! 🔥🔥🔥🔥#motivationmonday #squat #trainertips
Pressed for time, but still want to get a full body workout in? Try this barbell complex 👉🏻 deadlift to push-press to back squat to push-press and repeat! Start with 10 reps, then 9, 8, 7, 5, all the way down to 1, try to limit rest to 1min in between sets. Looks easier than it is, my legs and shoulders were on fire!! 🔥🔥🔥🔥#motivationmonday  #squat  #trainertips 
New week & we're back at it. I'm fighting a nasty cold but made the most out of it 👏🏼 lots of reps with light weight 😅
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#girlsthatlift #fitchick #fitspiration #fitstagram #fitnessmotivation #fitnessjourney #fitfam #fitandthickarmy #fitandthick #gymmotivation #bossgirls #monday #fitgirls #fitgirl #gains #fitspo  #selflove #legday #squats #dailymotivation #fitnessmodel #fitbabe #murves #trusttheprocess #bootybuilder #fitthick #bestself #fitnessaddict #growth #fitlatina
New week & we're back at it. I'm fighting a nasty cold but made the most out of it 👏🏼 lots of reps with light weight 😅 . . . . . . . . . . . . . . . . . . . #girlsthatlift  #fitchick  #fitspiration  #fitstagram  #fitnessmotivation  #fitnessjourney  #fitfam  #fitandthickarmy  #fitandthick  #gymmotivation  #bossgirls  #monday  #fitgirls  #fitgirl  #gains  #fitspo  #selflove  #legday  #squats  #dailymotivation  #fitnessmodel  #fitbabe  #murves  #trusttheprocess  #bootybuilder  #fitthick  #bestself  #fitnessaddict  #growth  #fitlatina 
I hope y'all had a great start of the week ! 😘

#monday #positivevibes #selfie #whysoserious #okbye
So it begins!! Today marks Day 1 of this amazing 80 day program! Here are some clips of today’s total body workout!! Also, this timed nutrition is totally doable if you prep & stay focused!! Feeling accomplished!! 💪🏽💪🏽 #80daychallenge #fitlifestyle #pushyourself #youareworthit #joinus #TheRosas
Haven’t gone heavy on these in awhile but these felt good today! 145x15, 195x12, 210x12 and iso hold, 230x11 w/ 2 iso holds, and then a burn out with 95 then body weight 🔥🔥🔥🍑🍑🍑
Haven’t gone heavy on these in awhile but these felt good today! 145x15, 195x12, 210x12 and iso hold, 230x11 w/ 2 iso holds, and then a burn out with 95 then body weight 🔥🔥🔥🍑🍑🍑
Day 1 of #80dayobsession in the books and I didn’t die! #gonnabesoretomorrow #obsessed #strongnotskinny #murves #beachbody
Hi, hello, it’s me.
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I feel like if there was one picture to use for the rest of my life—this would be it. Thank you @carolinetwohill for capturing this essence of me. Each year i find different pieces of myself that are beautiful and unique. Never stop growing, never stop learning, enjoy the journey. Xoxo -HB
Hi, hello, it’s me. . I feel like if there was one picture to use for the rest of my life—this would be it. Thank you @carolinetwohill for capturing this essence of me. Each year i find different pieces of myself that are beautiful and unique. Never stop growing, never stop learning, enjoy the journey. Xoxo -HB
When you dress up but you gotta make sure your muscles are still there😆
When you dress up but you gotta make sure your muscles are still there😆
Took a much needed break from social media. My mental health has deteriorated because of a new medication that I was put on. I was losing clumps of hair everyday and gained a ton of weight due to falling back into binge eating and not working out.
Thankfully I’m seeing my psychiatrist next Tuesday so I can get off this medication and go on something else.
Yesterday was my first day back to eating healthy whole foods and working out.
I’m so tired of this cycle, but I’m doing my best to get back on track.
Hope everyone else’s year is going well so far. Missed my ig fam. Haha 💛
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#nofilter #nyc #justdoit #nike #riseandgrind #ibuiltthis #nysc #girlsthatlift #girlswithmuscles #muscles #fit #fitchick #fitness #fitandthick #fitfam #lifting #murves #strongnotskinny #nodaysoff #bodybuilding #gains #fitgirls #fitnessmotivation #fitnessjourney #mentalhealth #mentalhealthawareness
Took a much needed break from social media. My mental health has deteriorated because of a new medication that I was put on. I was losing clumps of hair everyday and gained a ton of weight due to falling back into binge eating and not working out. Thankfully I’m seeing my psychiatrist next Tuesday so I can get off this medication and go on something else. Yesterday was my first day back to eating healthy whole foods and working out. I’m so tired of this cycle, but I’m doing my best to get back on track. Hope everyone else’s year is going well so far. Missed my ig fam. Haha 💛 - #nofilter  #nyc  #justdoit  #nike  #riseandgrind  #ibuiltthis  #nysc  #girlsthatlift  #girlswithmuscles  #muscles  #fit  #fitchick  #fitness  #fitandthick  #fitfam  #lifting  #murves  #strongnotskinny  #nodaysoff  #bodybuilding  #gains  #fitgirls  #fitnessmotivation  #fitnessjourney  #mentalhealth  #mentalhealthawareness 
Going into Monday like... SASSY GIRL , be positive, keep on those goals. Today marks my official day of my mini cut, what I mean by that only looking to loose 5 pounds nothing to crazy, just curious to see how my body responds. This is for me no one else, I am my own coach and motivator. Let’s do this!
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@jfitnesswear viberation leggings 😍 discount ASHLEY15 💕
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#motivationalmonday #mondaymotivation #sassy #prepmode #fitnessgirl #girlswholift #girlswithmuscle #leaningout #iifym #fitover30 #fitfam #fitnessaddict #fitness #jfitnesswear #consistency #diva #fashion #naturalathlete #bikinicompetitor #fitnessmodel #instafitness #hypothyroidism #murves @bodybuildingcom
Going into Monday like... SASSY GIRL , be positive, keep on those goals. Today marks my official day of my mini cut, what I mean by that only looking to loose 5 pounds nothing to crazy, just curious to see how my body responds. This is for me no one else, I am my own coach and motivator. Let’s do this! . . @jfitnesswear viberation leggings 😍 discount ASHLEY15 💕 . . . #motivationalmonday  #mondaymotivation  #sassy  #prepmode  #fitnessgirl  #girlswholift  #girlswithmuscle  #leaningout  #iifym  #fitover30  #fitfam  #fitnessaddict  #fitness  #jfitnesswear  #consistency  #diva  #fashion  #naturalathlete  #bikinicompetitor  #fitnessmodel  #instafitness  #hypothyroidism  #murves  @bodybuildingcom
Monday feels😳😰 Loved this WOD. 3 Rounds For time 👉 WOD 
3 RFT: RX weight 75# bar women 14# Wall Ball

30 Hang Power Cleans 115/75
30 Wall Balls 20/14
30/21 Calorie Row {time 23:30} #allthefeels #theafter #crossfit #loveeverymoment #trainnotworkout #crossfitgirls
Check ins this morning with the Coach 💪🏼This is the reality of 19 weeks and 4 days out 🙈💁🏻‍♀️I have some fluff to shed but liking my shape and excited to start leaning this bod out 🤗💃🏻 Have an amazing Day you smexy animals 😜😘 #monday #motivation #checkins #murves #curves #girlswithmuscles #quads #legsfordays #booty #squats #yegfitness #timetoleanout #prep #figure #bodybuilding #freakfitness #cpa #canadianphysiquealliance #gotime #goodlife #fitness #wheremyabsat #patience #workhard #trainhard #everydamnday #perfectlyimperfect #rawr 🦁
Check ins this morning with the Coach 💪🏼This is the reality of 19 weeks and 4 days out 🙈💁🏻‍♀️I have some fluff to shed but liking my shape and excited to start leaning this bod out 🤗💃🏻 Have an amazing Day you smexy animals 😜😘 #monday  #motivation  #checkins  #murves  #curves  #girlswithmuscles  #quads  #legsfordays  #booty  #squats  #yegfitness  #timetoleanout  #prep  #figure  #bodybuilding  #freakfitness  #cpa  #canadianphysiquealliance  #gotime  #goodlife  #fitness  #wheremyabsat  #patience  #workhard  #trainhard  #everydamnday  #perfectlyimperfect  #rawr  🦁
#gainsovercomfort @dianeevanessa 💪💪💪💪
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It means so much to be able to wear this hat in support of you love! You such a inspirational person! Your sweet! Your Humble! Most important you are truly about women empowerment! I want to congratulate and how far you have came and I'm excited to see what more is to come! ❤❤❤❤
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Gains Over Comfort - What this mean to me..!
Worry about your gym time (gains) and the comfort will come! We all had to start at one point and we were shy at the gym! I've talked about my situation! I would hide in the women's area! It's a journey not a race! Well get there one step at a time! What's most important is that you learn to love yourself! 💛💛💛💛
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I have always mentioned on my page to ask for help! @dianeevanessa have amazing challenges! If your looking yo start or feel lost! I would highly recommended checking out her page! 💚💚💚💚
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I ❤ YOU @dianeevanessa
#gainsovercomfort  @dianeevanessa 💪💪💪💪 _______________________________________________ It means so much to be able to wear this hat in support of you love! You such a inspirational person! Your sweet! Your Humble! Most important you are truly about women empowerment! I want to congratulate and how far you have came and I'm excited to see what more is to come! ❤❤❤❤ _____________________________________________ Gains Over Comfort - What this mean to me..! Worry about your gym time (gains) and the comfort will come! We all had to start at one point and we were shy at the gym! I've talked about my situation! I would hide in the women's area! It's a journey not a race! Well get there one step at a time! What's most important is that you learn to love yourself! 💛💛💛💛 ______________________________________________ I have always mentioned on my page to ask for help! @dianeevanessa have amazing challenges! If your looking yo start or feel lost! I would highly recommended checking out her page! 💚💚💚💚 _____________________________________________ I ❤ YOU @dianeevanessa
It’s not always how far you’ve come... sometimes it IS about how far you have to go.
Don’t let yourself get trapped in the “Ive done enough” trap. 
That will lead you to complacency, a dirty little head game.  I gave myself time off, freedom and leeway. Now I see how far I have to go to get where I want to be.... Since surgery, my body has changed, not just in proportions, but in reaction. I now have developed some type of reaction to exercise, which is not flying well with my mental state, but I’ll push through it and figure it out.... might mean doing some testing, going back to minimal food sources, no supplementation, etc. to figure out what might be triggering.... but as I’ve always said, what makes this process fun is the experimentation and investigation.... something can ALWAYS be done to improve upon or diminish your current situation!
It’s not always how far you’ve come... sometimes it IS about how far you have to go. Don’t let yourself get trapped in the “Ive done enough” trap. That will lead you to complacency, a dirty little head game. I gave myself time off, freedom and leeway. Now I see how far I have to go to get where I want to be.... Since surgery, my body has changed, not just in proportions, but in reaction. I now have developed some type of reaction to exercise, which is not flying well with my mental state, but I’ll push through it and figure it out.... might mean doing some testing, going back to minimal food sources, no supplementation, etc. to figure out what might be triggering.... but as I’ve always said, what makes this process fun is the experimentation and investigation.... something can ALWAYS be done to improve upon or diminish your current situation!
It's not about being the best. It's about being better then you were yesterday. Train harder, eat cleaner, drink more water, sleep more. 🤓
#fitgirlprobs #fitness #fitgirl #fitgirls #gymaholic #gym #gymgirl #girlsthatlift #weightlifting #hardworkpaysoff #trainingharderthenever #training #gymrat #fitnessmotivation #fitnessfreak #motivation #fitnessmodel #fitnessquotes #fit #goodvibes #gymaholic #gymquote #fitgirlsguide #fitfam #fitfriends #motivationalmonday #goals #believeinyourself #provethemwrong #murves
It's not about being the best. It's about being better then you were yesterday. Train harder, eat cleaner, drink more water, sleep more. 🤓 #fitgirlprobs  #fitness  #fitgirl  #fitgirls  #gymaholic  #gym  #gymgirl  #girlsthatlift  #weightlifting  #hardworkpaysoff  #trainingharderthenever  #training  #gymrat  #fitnessmotivation  #fitnessfreak  #motivation  #fitnessmodel  #fitnessquotes  #fit  #goodvibes  #gymaholic  #gymquote  #fitgirlsguide  #fitfam  #fitfriends  #motivationalmonday  #goals  #believeinyourself  #provethemwrong  #murves 
How I ended my workout yesterday 3x12 each th is was killer! Video is sped up but try this let me know how you like it! #sundayfundayI#gymlife #legday  #strongwoman #strongisbeautiful #fitmom #goldsgym  #gains #muscle #fit #motivation #workoutvideo #murves  #justdoit #consistency  #weightloss  #beast #beauty #goldsgym #tirework #lifestyle #helathylife  #fitchick #gymshark  #pausesquats #lunges #kettlebell #kettlebellswings #killer#out #gains #bulking
How I ended my workout yesterday 3x12 each th is was killer! Video is sped up but try this let me know how you like it! #sundayfundayI #gymlife  #legday  #strongwoman  #strongisbeautiful  #fitmom  #goldsgym  #gains  #muscle  #fit  #motivation  #workoutvideo  #murves  #justdoit  #consistency  #weightloss  #beast  #beauty  #goldsgym  #tirework  #lifestyle  #helathylife  #fitchick  #gymshark  #pausesquats  #lunges  #kettlebell  #kettlebellswings  #killer #out  #gains  #bulking 
Love how in off-season the strength is through the roof. #gainsongains
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Its always been me versus me. Always has been always will be. 😘😙😚 .
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.♥ @str8shredded Athlete! ♥ Max Muscle Gilroy (use VIP CARD) 
@Stef_vs_Stef
@str8shredded
@maxmusclegilroy

#stef_vs_stef  #motivationmonday  #motivation  #maxmusclegilroy  #fitphysique  #fitfam #fitmom #bodybuilding #npcfigurecompetitor #gymlife #girlswholift  #offseason  #str8shredded #girlswithabs #booty #superhero #murves #girlswithmuscle #goandgetit #delts #fitnesslifestyle #gains #fitmedia #gymtime #wonderwoman #fitspiration #bombshellsportswear
Love how in off-season the strength is through the roof. #gainsongains  . . . Its always been me versus me. Always has been always will be. 😘😙😚 . . . . . .♥ @str8shredded Athlete! ♥ Max Muscle Gilroy (use VIP CARD) @Stef_vs_Stef @str8shredded @maxmusclegilroy #stef_vs_stef  #motivationmonday  #motivation  #maxmusclegilroy  #fitphysique  #fitfam  #fitmom  #bodybuilding  #npcfigurecompetitor  #gymlife  #girlswholift  #offseason  #str8shredded  #girlswithabs  #booty  #superhero  #murves  #girlswithmuscle  #goandgetit  #delts  #fitnesslifestyle  #gains  #fitmedia  #gymtime  #wonderwoman  #fitspiration  #bombshellsportswear 
I remember when I used to say everyday “This was the best moment of life. I want to go back and relive it everyday”
Lately though life has been so damn good that I only want to live in the CURRENT moment. 
I still wake up every morning, see my trophy and say thank you to the universe, but damn am I excited for the FUTURE. 
#motivationmonday
I remember when I used to say everyday “This was the best moment of life. I want to go back and relive it everyday” Lately though life has been so damn good that I only want to live in the CURRENT moment. I still wake up every morning, see my trophy and say thank you to the universe, but damn am I excited for the FUTURE. #motivationmonday 
"If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward." #mlksaysitbest #moveinsilence #fallforward
That moment when you take a full scoop of pre-workout straight to the dome...& you can’t get out of your parking lot 🙃🤯 SOOO at home workout it is. •••
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1️⃣ 100 goblet squats .
🎥10 Donkey kicks SS 20 donkey kick pulses X3 (the joys of having a cat amirite?) .
2️⃣ 4 X 15 resistance band leg extensions SS RB kick backs .
🎥 Dumbbell RDLs 4x10 .
3️⃣ 4 x 12 db glute bridges .
🎥 Clamshells SS straight leg raises (you know it’s a good @ home w/o when you lose your shirt cuz you’re sweating 😅) .
Give this a try next time you get snowed in or don’t have enough time to make it to the gym. (I’ll be honest, I’ll probably try and go to the gym after work tonight. Ya girl is eating too much to not lift heavy 🤪)
That moment when you take a full scoop of pre-workout straight to the dome...& you can’t get out of your parking lot 🙃🤯 SOOO at home workout it is. ••• . 1️⃣ 100 goblet squats . 🎥10 Donkey kicks SS 20 donkey kick pulses X3 (the joys of having a cat amirite?) . 2️⃣ 4 X 15 resistance band leg extensions SS RB kick backs . 🎥 Dumbbell RDLs 4x10 . 3️⃣ 4 x 12 db glute bridges . 🎥 Clamshells SS straight leg raises (you know it’s a good @ home w/o when you lose your shirt cuz you’re sweating 😅) . Give this a try next time you get snowed in or don’t have enough time to make it to the gym. (I’ll be honest, I’ll probably try and go to the gym after work tonight. Ya girl is eating too much to not lift heavy 🤪)
Monday Motivation👊 Hit a New PR for #barbellhipthrusts 🍑 310lb -2 sets for 12reps💪
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If you aren’t regularly incorporating hip thrusts into your workout regimen, you’re  missing out. The Hip thrust activates your glutes 2-3 times more than squats do. These are great for people who sit for long periods of time or have weak glutes. Hip thrusts not only strengthen your glutes, but your lower abs, quadriceps, hamstrings & lower back muscles. There are many variations of hip thrusts & are great for any fitness level... oh, and for men too, these aren’t just for females😜
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#Alannasfitsquad #raleightrainer #carytrainer #durhamtrainer #RaleighHiitCamp #raleighglutecamp
Monday Motivation👊 Hit a New PR for #barbellhipthrusts  🍑 310lb -2 sets for 12reps💪 - If you aren’t regularly incorporating hip thrusts into your workout regimen, you’re missing out. The Hip thrust activates your glutes 2-3 times more than squats do. These are great for people who sit for long periods of time or have weak glutes. Hip thrusts not only strengthen your glutes, but your lower abs, quadriceps, hamstrings & lower back muscles. There are many variations of hip thrusts & are great for any fitness level... oh, and for men too, these aren’t just for females😜 - #Alannasfitsquad  #raleightrainer  #carytrainer  #durhamtrainer  #RaleighHiitCamp  #raleighglutecamp 
The unhappiest people in this world are those who care the most about what other people think. Don’t let yourself be one of those people. Be unequivocally true to yourself. Even if it’s rocking out in gym leggings and leg warmers checking out your offseason murves..... #ZFG #SelfLoveIsTheBestLife #Unicorn #BeTheBestVersionOfYou #LoveTheLifeYouLive #sweatpantshairtiechillinwithnomakeupon #GymRat #BeTrue #NoFilter #NoShameInMyGame #PositiveVibesOnly #Smile #LifeIsLit #BeProudOfWhoYouAre #offseason #BodyBuilding #murves #competitor #npc #WPD
The unhappiest people in this world are those who care the most about what other people think. Don’t let yourself be one of those people. Be unequivocally true to yourself. Even if it’s rocking out in gym leggings and leg warmers checking out your offseason murves..... #ZFG  #SelfLoveIsTheBestLife  #Unicorn  #BeTheBestVersionOfYou  #LoveTheLifeYouLive  #sweatpantshairtiechillinwithnomakeupon  #GymRat  #BeTrue  #NoFilter  #NoShameInMyGame  #PositiveVibesOnly  #Smile  #LifeIsLit  #BeProudOfWhoYouAre  #offseason  #BodyBuilding  #murves  #competitor  #npc  #WPD