#bairaesthetics

14,965 posts

Pretty much stealing your soul in the first pic🤷🏾‍♀️ staring down the camera, but APRIL2014—FEB2019 a lot of growth physically & mentally. Fitness has treated me well💗
#thesehipsdontlie

Pretty much stealing your soul in the first pic🤷🏾‍♀️ staring down the camera, but APRIL2014—FEB2019 a lot of growth physically & mentally. Fitness has treated me well #thesehipsdontlie - 3 hours ago

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First day of lifting without any pain from surgery. Took two weeks but I'm happy to be doing more than just light weights and cardio. I've been rather dormant on social media lately, mainly because I've been dealing sorry for myself which I shouldn't. Nothing has changed, I'm just have a little more mechanical pieces than before lol. They turned my implant on yesterday and I'm attempting to adjust to all the new sounds. Its incredibly weird but I'm taking it one day at a time.
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S/N: Lynneb saves you $$ with @gallongear I have 2 gallons and q half gallon. Wo obviously I love them lol.
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#npc #npcbikini #bairaesthetics #5weeksout #iifym #canieatnow #wehatescardio #fitchicks #fitvet #cochlearimplant #cantstopwontstop #truckingalong #wannabepro #stayhydrated

First day of lifting without any pain from surgery. Took two weeks but I'm happy to be doing more than just light weights and cardio. I've been rather dormant on social media lately, mainly because I've been dealing sorry for myself which I shouldn't. Nothing has changed, I'm just have a little more mechanical pieces than before lol. They turned my implant on yesterday and I'm attempting to adjust to all the new sounds. Its incredibly weird but I'm taking it one day at a time. . . S/N: Lynneb saves you $$ with @gallongear I have 2 gallons and q half gallon. Wo obviously I love them lol. . #npc #npcbikini #bairaesthetics #5weeksout #iifym #canieatnow #wehatescardio #fitchicks #fitvet #cochlearimplant #cantstopwontstop #truckingalong #wannabepro #stayhydrated - 3 hours ago

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I may not have gotten the blue prom dress I always wanted...but I got the blue bikini!! 💙
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Thank you @toxicangelzbikinis for making this GORGEOUS suit and for making sure I got it in time for the #arnoldamateur 😍💪🏻 I am in love!!
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A special thank you to my posing coach @_fitness_1st_ For helping me pick it out...cause ya girl had no idea what she was doing 😂🤷🏼‍♀️
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Can’t wait to rock this beauty on stage!! 👙😈
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#Alwaysgrinding #workhardplayhard #bairaesthetics #npcbikini #npc2019 #nurse #nurseswholift #arnoldclassic #arnoldamateur2019 #arnoldamateur #bikinicompetitor #peakweek #toxicangelzbikinis #toxicangelz

I may not have gotten the blue prom dress I always wanted...but I got the blue bikini!! - Thank you @toxicangelzbikinis for making this GORGEOUS suit and for making sure I got it in time for the #arnoldamateur 🏻 I am in love!! - A special thank you to my posing coach @_fitness_1st_ For helping me pick it out...cause ya girl had no idea what she was doing 🤷🏼‍♀️ - Can’t wait to rock this beauty on stage!! 😈 - #Alwaysgrinding #workhardplayhard #bairaesthetics #npcbikini #npc2019 #nurse #nurseswholift #arnoldclassic #arnoldamateur2019 #arnoldamateur #bikinicompetitor #peakweek #toxicangelzbikinis #toxicangelz - 5 hours ago

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Swipe Right ➡️ to see what I eat in a day on prep! I share my eats and my prep on my IG stories on a daily basis!

M1🙌
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☕️Dark roast coffee with unsweetened vanilla almond milk & hazelnut stevia (you can get this at Sprouts or Whole Foods) 🍳1 Al Fresco Apple Chicken Sausage with 150g Eggbeaters & 50g Arugula (season the sausage with @mccormickspice Maple Brown Sugar Bourbon)
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🍵25g Oats with 200g Egg Whites, 85g Cauliflower Rice, 1T Chia Seeds, 8g @peanutbutterco White Choc PB and @waldenfarmsinternational SF Maple Syrup

M2🙌 .
🥯@josephspitabread (10g Carbs!!) with 16g @traderjoes Better N Peanut Butter & 8g Kalot Chocolate Chia & Cashew Butter 🍎Daily Supps: 2 @vivanaturals omega 3Fish-oil, Vitamin D & @1stphorm hair skin & nails

Pre-Workout🙌
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@quaker white cheddar rice cake with 1 Starkist Buffalo Style Tuna mixed with 1 Laughing Cow Light Swiss Cheese topped with dried basil flakes

Last Meal (ITS A HUGE ONE)
🥙85g Arugula/Spinach Mix, 150g Fresh Beets, 1 Thai Style Tuna Packet with @traderjoes 2T Cilantro Dressing
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🧀Low Carb/High Protein Mac & Cheese
4 Oz 97% Lean Ground Beef, 2oz dry @eatbanza chickpea Pasta, 28g @traderjoes Light mozzarella cheese, 1/2 cup Jersey’s tomato basil low carb marinara sauce, and 50g wilted spinach

If you need a recipe, DM me or comment below 👇🏼 #healthymealprep #thatpreplife #healthyprofessional #airforce #airforcecouple #bairaesthetics #workingparents #airforceacademy #academygrad

Swipe Right ️ to see what I eat in a day on prep! I share my eats and my prep on my IG stories on a daily basis! M1 . ️Dark roast coffee with unsweetened vanilla almond milk & hazelnut stevia (you can get this at Sprouts or Whole Foods) 1 Al Fresco Apple Chicken Sausage with 150g Eggbeaters & 50g Arugula (season the sausage with @mccormickspice Maple Brown Sugar Bourbon) . 25g Oats with 200g Egg Whites, 85g Cauliflower Rice, 1T Chia Seeds, 8g @peanutbutterco White Choc PB and @waldenfarmsinternational SF Maple Syrup M2 . 🥯@josephspitabread (10g Carbs!!) with 16g @traderjoes Better N Peanut Butter & 8g Kalot Chocolate Chia & Cashew Butter Daily Supps: 2 @vivanaturals omega 3Fish-oil, Vitamin D & @1stphorm hair skin & nails Pre-Workout . @quaker white cheddar rice cake with 1 Starkist Buffalo Style Tuna mixed with 1 Laughing Cow Light Swiss Cheese topped with dried basil flakes Last Meal (ITS A HUGE ONE) 🥙85g Arugula/Spinach Mix, 150g Fresh Beets, 1 Thai Style Tuna Packet with @traderjoes 2T Cilantro Dressing . 🧀Low Carb/High Protein Mac & Cheese 4 Oz 97% Lean Ground Beef, 2oz dry @eatbanza chickpea Pasta, 28g @traderjoes Light mozzarella cheese, 1/2 cup Jersey’s tomato basil low carb marinara sauce, and 50g wilted spinach If you need a recipe, DM me or comment below 🏼 #healthymealprep #thatpreplife #healthyprofessional #airforce #airforcecouple #bairaesthetics #workingparents #airforceacademy #academygrad - 5 hours ago

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IT'S NOT ABOUT WHAT YOU DO, IT'S THAT YOU DO💃

5:00pm rolls around after a long, mentally exhausting day, and the thought of going to the gym sounds like work.
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So, what do I do? Do I force myself to the gym or do I go home? Well, it really depends.
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I ask myself, what my intentions are in going to the gym? Why don't I want to go?
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Most times I don't want to go because I feel like if I go I have to do the next muscle group or put a certain amount of effort in, in order for it to be beneficial. My intention for going to the gym is to maintain my health by keeping my body active. Also, it can be a stress relief if I take the pressure off myself to do a specific exercise or lift at a certain intensity.
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What's my point!? 🤷🏼‍♀️ ➡️If you are in my 🚣‍♀️ then ask yourself these questions! If you don't enjoying lifting or doing cardio at the gym, know that isn't the only way to "be fit" "be active" or the most important one "to take care of your body." You can be active a million other ways. Go walking outside,become a dog walker, get into hiking or rock climbing, go skiing, snowboarding, join one of the million workout classes, youtube a workout, etc. There are SO many ways to move your body. It doesn't need to be the same way as other people. You should enjoy what you do and do it for your insides! 
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Recently, I have been coming to the gym with no plan. I may do a workout @megandavis6 posts or one my husband made for me. I easily get bored with my workouts. Sometimes I want to lift as heavy as I can. Sometimes I just want to do a few fav exercises and dip out. I honor my feelings. You should too!

IT'S NOT ABOUT WHAT YOU DO, IT'S THAT YOU DO 5:00pm rolls around after a long, mentally exhausting day, and the thought of going to the gym sounds like work. ____ So, what do I do? Do I force myself to the gym or do I go home? Well, it really depends. ____ I ask myself, what my intentions are in going to the gym? Why don't I want to go? ____ Most times I don't want to go because I feel like if I go I have to do the next muscle group or put a certain amount of effort in, in order for it to be beneficial. My intention for going to the gym is to maintain my health by keeping my body active. Also, it can be a stress relief if I take the pressure off myself to do a specific exercise or lift at a certain intensity. ____ What's my point!? 🤷🏼‍♀️ ️If you are in my 🚣‍♀️ then ask yourself these questions! If you don't enjoying lifting or doing cardio at the gym, know that isn't the only way to "be fit" "be active" or the most important one "to take care of your body." You can be active a million other ways. Go walking outside,become a dog walker, get into hiking or rock climbing, go skiing, snowboarding, join one of the million workout classes, youtube a workout, etc. There are SO many ways to move your body. It doesn't need to be the same way as other people. You should enjoy what you do and do it for your insides! ____ Recently, I have been coming to the gym with no plan. I may do a workout @megandavis6 posts or one my husband made for me. I easily get bored with my workouts. Sometimes I want to lift as heavy as I can. Sometimes I just want to do a few fav exercises and dip out. I honor my feelings. You should too! - 7 hours ago

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🥡When you want take-out but your also tracking and have goals...so you make fake-out 🥡
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🔻10 Trader Joe’s Mini Chicken Cilantro Wontons
🔻145g Fortune Udon Noodles
🔻104g Trader Joe’s Asian Stir Fry Veggies
Stir fried the veggies, noods with some sriracha and lime along with some of Trader Joe’s Mushroom powder. Simple easy and I know everything that’s in this meal. Thanks to flexible dieting, iifym and Blair Aesthetics, my diet definitely isn’t boring 😋
🥢420 Cals: 81C/2F/16P🥢
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#iifymgirls #carbs #iifym #girlswholift #weightlossjourney #fitmom #momsthatlift #igfit #traindirty #healthylifestyle #macros #transformation #flexibledieting #strong #fitnessmotivation #fitnurse #fitnessaddict #fitness #gains #lift #fitspo #nobsjustscience #goals #workout
#beautyinstrength #strongnotskinny #bairaesthetics #noods

🥡When you want take-out but your also tracking and have goals...so you make fake-out 🥡 10 Trader Joe’s Mini Chicken Cilantro Wontons 145g Fortune Udon Noodles 104g Trader Joe’s Asian Stir Fry Veggies Stir fried the veggies, noods with some sriracha and lime along with some of Trader Joe’s Mushroom powder. Simple easy and I know everything that’s in this meal. Thanks to flexible dieting, iifym and Blair Aesthetics, my diet definitely isn’t boring 🥢420 Cals: 81C/2F/16P🥢 #iifymgirls #carbs #iifym #girlswholift #weightlossjourney #fitmom #momsthatlift #igfit #traindirty #healthylifestyle #macros #transformation #flexibledieting #strong #fitnessmotivation #fitnurse #fitnessaddict #fitness #gains #lift #fitspo #nobsjustscience #goals #workout #beautyinstrength #strongnotskinny #bairaesthetics #noods - 7 hours ago

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YOU GUYS - okay so I have been BEYOND busy lately. If you watch my {AWKO} stories you know I just moved into my new house 🙌🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Soooo this was way quicker than we had anticipated..meaning, ya girl is back at her second job 💰 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
SO..moving into a new home. Two jobs. NASM course. Gym sessions. Meal prep. Clients. WOAH✋🏼 I have lost sight of my insta and I am so terribly sorry and I’ll work on it I promise 🤗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
ALSO with all of the craziness, meal prep and having accessible meals on the go has been challenging. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Thankful for my Bubby (@payne_clark2) who bought me a brand new tub of my favorite meal replacement protein, @1stphorm Level-1 Cinnamon Cookie Batter. If I am in a rush I know I can easily grab it to-go and mix it with only water and IT STILL TASTE DELISH👏🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Carbs are easy to fit into my diet but I struggle with my protein intake. Level-1 is low in carbs AND low temperature processed, meaning no GAS and no BLOAT 🙅🏽‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I am so happy I was introduced to @1stphorm products a few years ago. I’ll never choose anything else 💓 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
if you’re interested in FREE PRIORITY SHIPPING go hit the link in my bio 😎 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#level1protein #bairaesthetics #iam1stphorm #legionofboom #protein #IIFYM #npc #anbf #workout #gym #motivation #humpday #wednesday

YOU GUYS - okay so I have been BEYOND busy lately. If you watch my {AWKO} stories you know I just moved into my new house 🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Soooo this was way quicker than we had anticipated..meaning, ya girl is back at her second job ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ SO..moving into a new home. Two jobs. NASM course. Gym sessions. Meal prep. Clients. WOAH🏼 I have lost sight of my insta and I am so terribly sorry and I’ll work on it I promise 🤗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ALSO with all of the craziness, meal prep and having accessible meals on the go has been challenging. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Thankful for my Bubby (@payne_clark2 ) who bought me a brand new tub of my favorite meal replacement protein, @1stphorm Level-1 Cinnamon Cookie Batter. If I am in a rush I know I can easily grab it to-go and mix it with only water and IT STILL TASTE DELISH🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Carbs are easy to fit into my diet but I struggle with my protein intake. Level-1 is low in carbs AND low temperature processed, meaning no GAS and no BLOAT 🏽‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I am so happy I was introduced to @1stphorm products a few years ago. I’ll never choose anything else ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ if you’re interested in FREE PRIORITY SHIPPING go hit the link in my bio 😎 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #level1protein #bairaesthetics #iam1stphorm #legionofboom #protein #IIFYM #npc #anbf #workout #gym #motivation #humpday #wednesday - 7 hours ago

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Glutes & Hamstrings 🔥

Thought I’d share a workout in the new gym. Finally got to play on some equipment I haven’t used in foreverrrrr so I was pretty excited 😜
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#npcbikini #bairaesthetics #legworkout

Glutes & Hamstrings Thought I’d share a workout in the new gym. Finally got to play on some equipment I haven’t used in foreverrrrr so I was pretty excited - - - #npcbikini #bairaesthetics #legworkout - 8 hours ago

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TRANSPARENCY POST ‼️
Yesterday I felt like a lil potato 🥔 My carbs dropped this past week; as a result I felt pretty dang sluggish yesterday and Monday. I’ve noticed when that happens my mind starts playing tricks on me.
Thoughts of “you’re barely progressing,” “you need to be doing more,” “you might not be ready for the stage,” crept in.
Instead of beating myself up like I might’ve last year I let myself feel my feels for a moment and then I let them pass.
This morning I woke up, was productive af, made myself pretty, and hit the gym. And it was a kick ass upper body day!
I practiced my posing and admired my ratios coming in. (Next time I’ll stand back further so I actually get my face in the shot 😭😂) and now I’m feeling MUCH better than yesterday!
But the truth is: bad days happen. It’s all a matter of not letting them consume you.
I could get on here and talk about how everything is sunshine and rainbows cause my weight’s been dropping and I’m really not that hungry but who would that help? Certainly not anyone who is a real human and going through the struggle too.
Whether it’s diet and exercise, finishing school, trying to excel in your career, or even just trying to live life lol bad days will come and go.
Let yourself have them, respect your feelings, and then fcking put your head down and get back to work.
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#exercise #workout #girlswholift #girlswithmuscle #bodybuilding #bodybuilder #bikinicompetitor #npcbikini #fit #fitness #fitfam #fitfluencer #bikiniprep #bairaesthetics #iifymgirls

TRANSPARENCY POST ️ Yesterday I felt like a lil potato 🥔 My carbs dropped this past week; as a result I felt pretty dang sluggish yesterday and Monday. I’ve noticed when that happens my mind starts playing tricks on me. Thoughts of “you’re barely progressing,” “you need to be doing more,” “you might not be ready for the stage,” crept in. Instead of beating myself up like I might’ve last year I let myself feel my feels for a moment and then I let them pass. This morning I woke up, was productive af, made myself pretty, and hit the gym. And it was a kick ass upper body day! I practiced my posing and admired my ratios coming in. (Next time I’ll stand back further so I actually get my face in the shot ) and now I’m feeling MUCH better than yesterday! But the truth is: bad days happen. It’s all a matter of not letting them consume you. I could get on here and talk about how everything is sunshine and rainbows cause my weight’s been dropping and I’m really not that hungry but who would that help? Certainly not anyone who is a real human and going through the struggle too. Whether it’s diet and exercise, finishing school, trying to excel in your career, or even just trying to live life lol bad days will come and go. Let yourself have them, respect your feelings, and then fcking put your head down and get back to work. - - - - #exercise #workout #girlswholift #girlswithmuscle #bodybuilding #bodybuilder #bikinicompetitor #npcbikini #fit #fitness #fitfam #fitfluencer #bikiniprep #bairaesthetics #iifymgirls - 8 hours ago

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BODY IMAGE WHEN DIETING ❗️ DISCLAIMER: please make sure you’re at a healthy state MENTALLY before starting a serious dieting phase!
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How many of you, have struggled with body image when dieting? It’s more common than not, and is something many have a hard time dealing with 😣 I can’t tell you how many times I’ve had clients during their dieting phase say, “I don’t feel lean” or “I’m not going to be ready for this show” - Well, if you have a good coach (no, not an insta influencer lulz 🙂); you most likely are leaner than YOU think, and you most likely WILL be ready for your show if that’s your ultimate goal! For those dieting, my priority as a coach is to make sure I get your physique to the desired level leanness, in the HEALTHIEST, most efficient manner possible!! 🤓 It will happen, so stop finding additional things to worry about 😏 This reflects back on my recent post about “Your role as a client” - here’s another role - STOP critiquing your own physique so much; let your coach be the one to do that! You look at yourself in the mirror DAILY, making it hard to pinpoint POSITIVE changes about your own physique! However, having a coach you trust be that second pair of eyes for you, should help give you a lot more confidence about your own physique when dieting!
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Fast forward to an improvement season or “offseason.” Most of the time the same people who thought they weren’t lean enough when dieting, post #throwbacks about how lean or shredded they actually were! Hear me out-dieting and competing is a mental f*ck when it comes to body image fam! So I encourage you to stop looking at the negatives when dieting, live in the present moment and focus on more of the positives! It will make your dieting process that much more FUN and effective 🙌🏽 #BairAesthetics #DietitianPrep #noBSjustscience

BODY IMAGE WHEN DIETING ️ DISCLAIMER: please make sure you’re at a healthy state MENTALLY before starting a serious dieting phase! • How many of you, have struggled with body image when dieting? It’s more common than not, and is something many have a hard time dealing with I can’t tell you how many times I’ve had clients during their dieting phase say, “I don’t feel lean” or “I’m not going to be ready for this show” - Well, if you have a good coach (no, not an insta influencer lulz 🙂); you most likely are leaner than YOU think, and you most likely WILL be ready for your show if that’s your ultimate goal! For those dieting, my priority as a coach is to make sure I get your physique to the desired level leanness, in the HEALTHIEST, most efficient manner possible!! 🤓 It will happen, so stop finding additional things to worry about This reflects back on my recent post about “Your role as a client” - here’s another role - STOP critiquing your own physique so much; let your coach be the one to do that! You look at yourself in the mirror DAILY, making it hard to pinpoint POSITIVE changes about your own physique! However, having a coach you trust be that second pair of eyes for you, should help give you a lot more confidence about your own physique when dieting! • Fast forward to an improvement season or “offseason.” Most of the time the same people who thought they weren’t lean enough when dieting, post #throwbacks about how lean or shredded they actually were! Hear me out-dieting and competing is a mental f*ck when it comes to body image fam! So I encourage you to stop looking at the negatives when dieting, live in the present moment and focus on more of the positives! It will make your dieting process that much more FUN and effective 🏽 #BairAesthetics #DietitianPrep #noBSjustscience - 9 hours ago

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Traveling while Prepping/Dieting: How I do it and Tips to Remember:
@dylanbair_rd and I love traveling as much as we can because 1️⃣Ohio weather sucks right now 2️⃣We love creating new memories 3️⃣ WHY NOT!? YOLO🤙🏼
💠But with traveling comes a disruption of your everyday normal schedule. Guys, don’t stress about that! You can’t adhere to a plan your entire life if you stay inside and become a hermit just to hit your macros “spot on” every day! Here are some things I implement while traveling the world with bae:
1️⃣FASTING: When we have an agenda, my mind is kept busy and I’m not thinking about food. I’ll go as long as I can not eating so when we do, I have more calories to work with! Less meals, larger volume
2️⃣ESTIMATE AND BE MINDFUL: If I’m prepping, I like my particular foods! I’ll order the same things I eat at home. Salads, grilled chicken, veggies. KEEP IT SIMPLE
3️⃣MAKE CHANGES TO YOUR ORDER: Restaurants want their food to taste bomb so they usually load “healthy” food with hidden oils and butters. Ask for things grilled “plain” or dressings/condiments on the side. This way you can eyeball serving sizes better and be more accurate.
4️⃣FOCUS ON THE TRIP: guys, food is food. If you’re under your macros don’t freak out! Not a bad thing! Instead of being so focused on MyFitnessPal the whole trip, take in the things you’re experiencing!
5️⃣ MEAL PREP: If you’re still anal and reallllyyyy feel like you need to be perfect, I highly recommend ordering from a meal prep service. The one I use is @iconmeals For when I’m about 5 weeks out or less! That’s when I usually stop ordering out!
6️⃣PACK TRAVEL SNACKS: I love having backup food options just in case! You’ll always find protein bars (@fortifx ), tuna packets, protein powder samples, PB packets and @popcorners FLEX chips in my carry on! 💠These are just things that work for me and I hope they work for you! Life’s short, stop stressing shit #srs #bairaesthetics #travel #prep

Traveling while Prepping/Dieting: How I do it and Tips to Remember: @dylanbair_rd and I love traveling as much as we can because 1️⃣Ohio weather sucks right now 2️⃣We love creating new memories 3️⃣ WHY NOT!? YOLO🤙🏼 But with traveling comes a disruption of your everyday normal schedule. Guys, don’t stress about that! You can’t adhere to a plan your entire life if you stay inside and become a hermit just to hit your macros “spot on” every day! Here are some things I implement while traveling the world with bae: 1️⃣FASTING: When we have an agenda, my mind is kept busy and I’m not thinking about food. I’ll go as long as I can not eating so when we do, I have more calories to work with! Less meals, larger volume 2️⃣ESTIMATE AND BE MINDFUL: If I’m prepping, I like my particular foods! I’ll order the same things I eat at home. Salads, grilled chicken, veggies. KEEP IT SIMPLE 3️⃣MAKE CHANGES TO YOUR ORDER: Restaurants want their food to taste bomb so they usually load “healthy” food with hidden oils and butters. Ask for things grilled “plain” or dressings/condiments on the side. This way you can eyeball serving sizes better and be more accurate. 4️⃣FOCUS ON THE TRIP: guys, food is food. If you’re under your macros don’t freak out! Not a bad thing! Instead of being so focused on MyFitnessPal the whole trip, take in the things you’re experiencing! 5️⃣ MEAL PREP: If you’re still anal and reallllyyyy feel like you need to be perfect, I highly recommend ordering from a meal prep service. The one I use is @iconmeals For when I’m about 5 weeks out or less! That’s when I usually stop ordering out! 6️⃣PACK TRAVEL SNACKS: I love having backup food options just in case! You’ll always find protein bars (@fortifx ), tuna packets, protein powder samples, PB packets and @popcorners FLEX chips in my carry on! These are just things that work for me and I hope they work for you! Life’s short, stop stressing shit #srs #bairaesthetics #travel #prep - 9 hours ago

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The 3 D’s I live by:
1. DISCIPLINE
2. Determination 
3. Dedication 
I am ambitious, I am stubborn, and I know what I want. I will continue to push myself until I accomplish a goal I set. Then, it’s right onto the next one. Definitely focused more than I’ve ever been lately and safe to say I’m not going to stop busting my ass until I am satisfied. 6.5 weeks to the start of this season..😈
Wake up with integrity for each day because each day is a blessing. Be grateful and thankful for what you have and have the want to be a better version of you, however that may be.
#bairaesthetics

The 3 D’s I live by: 1. DISCIPLINE 2. Determination 3. Dedication I am ambitious, I am stubborn, and I know what I want. I will continue to push myself until I accomplish a goal I set. Then, it’s right onto the next one. Definitely focused more than I’ve ever been lately and safe to say I’m not going to stop busting my ass until I am satisfied. 6.5 weeks to the start of this season..😈 Wake up with integrity for each day because each day is a blessing. Be grateful and thankful for what you have and have the want to be a better version of you, however that may be. #bairaesthetics - 9 hours ago

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🐪My oh my! HAPPY HUUUMP DAY! 🐫 hope everyone’s Wednesday has been amazing and fantabulous. Mine has been kinda not great but has def given me a reality check. 
I feel like I’m very aware of others and how I make others feel. Obviously, I’m human and I make mistakes and say something I shouldn’t. Today though, someone told me something about myself that made me feel very bad about myself. I was visibly upset and the insults came coming. 
Now I’m not saying any of this to make anyone feel bad or make anyone feel bad for me. I’m brining this to the attention of everyone bc these comments made me visibly upset. I felt really crappy. Luckily I have positive uplifting people in my life and luckily I was able to pull myself together and not let these comments ruin my day. BUT PSA to everyone, if your comments are being said to bring someone down or to be mean, KEEP it to yourself. 🤭 there is no point in bringing others down. It’s only adding more negativity to the world 🌎 we don’t need that Kk?
#positivelyfitcommunity #positivevibes #workout #workoutmotivation #motivation #fitchick #fitness #fitnessmotivation #workoutgirl #backworkout #fitfam #fit #fittie #collegefitness #collegefit #collegefitness #edrecovered #ldfitness #projectbyld #buildyourhappy #girlswholift #positiveoutlook #growing #growingseason #positivevibes #bairaesthetics

🐪My oh my! HAPPY HUUUMP DAY! hope everyone’s Wednesday has been amazing and fantabulous. Mine has been kinda not great but has def given me a reality check. I feel like I’m very aware of others and how I make others feel. Obviously, I’m human and I make mistakes and say something I shouldn’t. Today though, someone told me something about myself that made me feel very bad about myself. I was visibly upset and the insults came coming. Now I’m not saying any of this to make anyone feel bad or make anyone feel bad for me. I’m brining this to the attention of everyone bc these comments made me visibly upset. I felt really crappy. Luckily I have positive uplifting people in my life and luckily I was able to pull myself together and not let these comments ruin my day. BUT PSA to everyone, if your comments are being said to bring someone down or to be mean, KEEP it to yourself. 🤭 there is no point in bringing others down. It’s only adding more negativity to the world 🌎 we don’t need that Kk? #positivelyfitcommunity #positivevibes #workout #workoutmotivation #motivation #fitchick #fitness #fitnessmotivation #workoutgirl #backworkout #fitfam #fit #fittie #collegefitness #collegefit #collegefitness #edrecovered #ldfitness #projectbyld #buildyourhappy #girlswholift #positiveoutlook #growing #growingseason #positivevibes #bairaesthetics - 10 hours ago

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#flashback #facetoface #transformation #confidence #determination #inspire #fitgirls #girlswhosquat #weightlossmotivation #weightlossjourney #weightlosstransformation #pump #bikini #prep #macron #npcathlete #npcbikini #betheforce #cutting #girlswithmuscle #girlsthatlift #improvement #stackdsupplements #bairaesthetics #x4m #sun #blue #sunset #colors #sky

#flashback #facetoface #transformation #confidence #determination #inspire #fitgirls #girlswhosquat #weightlossmotivation #weightlossjourney #weightlosstransformation #pump #bikini #prep #macron #npcathlete #npcbikini #betheforce #cutting #girlswithmuscle #girlsthatlift #improvement #stackdsupplements #bairaesthetics #x4m #sun #blue #sunset #colors #sky - 10 hours ago

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Trying to get this back to grow. Woke up to 199 lbs this morning. Up 28 lbs since December.

Trying to get this back to grow. Woke up to 199 lbs this morning. Up 28 lbs since December. - 11 hours ago

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Workin’ hard and dreamin’ big🙇🏼‍♀️ .

feat. @angelcompetitionbikinis OG tank😌 .
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#workhard #dreambig #theskyisthelimit #npc #npcbikini #bikinicompetitor #roadtopro #bodybuilding #iifym #health #fitness #gym #humpday #flex #girlswholift #strong #girlswithmuscles #bairaesthetics

Workin’ hard and dreamin’ big🏼‍♀️ . feat. @angelcompetitionbikinis OG tank . . . #workhard #dreambig #theskyisthelimit #npc #npcbikini #bikinicompetitor #roadtopro #bodybuilding #iifym #health #fitness #gym #humpday #flex #girlswholift #strong #girlswithmuscles #bairaesthetics - 11 hours ago

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Here we are with another update 🤪
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Let me tell you it’s getting harder and harder to work up the courage to post these 😂 but I want to be transparent
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I say this myself and I hear others say, “if competing was easy everyone would do it” which is freaking TRUE. But it’s not just the restricting of goodies, working your butt off in the gym, and making yourself slightly less social. The hard part about competing is the growing after. As competitors we know we need to do it or else we will never improve, but intentionally gaining weight is mentally hard as hell, I think especially for women! But here I am, getting up before my 8 am class, smile on my face, stepping on the scale to see it go up just a little bit more and shrugging my shoulders because this is what I love to do!
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🔹15.5 weeks post show
🔹Steady with macros
🔹Cardio is almost non existent as well as my abs 😂
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#bairaesthetics #reversedieting #npcbikinicompetitor #nobsjustscience #roadtopro

Here we are with another update 🤪 - Let me tell you it’s getting harder and harder to work up the courage to post these but I want to be transparent - I say this myself and I hear others say, “if competing was easy everyone would do it” which is freaking TRUE. But it’s not just the restricting of goodies, working your butt off in the gym, and making yourself slightly less social. The hard part about competing is the growing after. As competitors we know we need to do it or else we will never improve, but intentionally gaining weight is mentally hard as hell, I think especially for women! But here I am, getting up before my 8 am class, smile on my face, stepping on the scale to see it go up just a little bit more and shrugging my shoulders because this is what I love to do! - 15.5 weeks post show Steady with macros Cardio is almost non existent as well as my abs - #bairaesthetics #reversedieting #npcbikinicompetitor #nobsjustscience #roadtopro - 11 hours ago

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#dedfit or bust.
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I’ve had my eye on this crop baseball t for a minute, so finally snagged one & so glad I did!
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Outfit deets:
Top: @dedfit_apparel *Use code CIARA at checkout* 
Bottoms : @vspink High waist skinny joggers
Shoes: @adidas Deerupt runners
Shaker: @ghostlifestyle 👻
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#bairaesthetics #competitionprep #npcbikiniprep #npc #npcbikini #girlswholift #vspink #grlpwr #adidas #dedicatedfitness #dedicated #dedfitapparel

#dedfit or bust. . I’ve had my eye on this crop baseball t for a minute, so finally snagged one & so glad I did! . Outfit deets: Top: @dedfit_apparel *Use code CIARA at checkout* Bottoms : @vspink High waist skinny joggers Shoes: @adidas Deerupt runners Shaker: @ghostlifestyle . #bairaesthetics #competitionprep #npcbikiniprep #npc #npcbikini #girlswholift #vspink #grlpwr #adidas #dedicatedfitness #dedicated #dedfitapparel - 11 hours ago

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happy wednesday! here are some basic nutrition tips you can start implementing in your life w/o much hassle ☺️☺️ ⁣
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🥑eat protein at every meal mixed with healthy (unsaturated) fats and complex carbs to keep you feeling full ⁣
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🥑try to eat veggies at every meal as well ⁣
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🥑drink water & black coffee ⁣to hit your personal water goal (I aim for 1.5 gallons a day) ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ 🥑don't wait until you are starving to eat! also try to be aware of how full you are getting. aim for satisfied, not stuffed⁣
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🥑also don't restrict yourself! all foods are good foods in moderation! I try to eat something sweet before I go to bed to satisfy that craving ☺️⁣
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#nutrition #girlswholift #bairaesthetics #macros #iifymwomen #countingmacros #nutritionfacts #nutritiontips⁣ #gymshark #alphalete #alphaleteathletics #gymshark66

happy wednesday! here are some basic nutrition tips you can start implementing in your life w/o much hassle ️ ⁣ ⁣ 🥑eat protein at every meal mixed with healthy (unsaturated) fats and complex carbs to keep you feeling full ⁣ ⁣ 🥑try to eat veggies at every meal as well ⁣ ⁣ 🥑drink water & black coffee ⁣to hit your personal water goal (I aim for 1.5 gallons a day) ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ 🥑don't wait until you are starving to eat! also try to be aware of how full you are getting. aim for satisfied, not stuffed⁣ ⁣ 🥑also don't restrict yourself! all foods are good foods in moderation! I try to eat something sweet before I go to bed to satisfy that craving ️⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ #nutrition #girlswholift #bairaesthetics #macros #iifymwomen #countingmacros #nutritionfacts #nutritiontips#gymshark #alphalete #alphaleteathletics #gymshark66 - 12 hours ago

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happy Wednesday☃️ just another snowyyyy day here in Ohio so I decided to record a workout at home for anyone interested!
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SWIPE➡️&SAVE📌
4 rounds, 10 reps each (do not stop...so do 10 KB OH swings & immediately go into upright rows after! Etc etc until you’re done with 1 round) feel the B U R N
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💪🏾kb oh swings
💪🏾kb upright rows
💪🏾arnold press
💪🏾shoulder press
💪🏾front raises
💪🏾lateral raises
📌for your next shoulder session + I did 1hr on my spin bike!🚴🏾‍♀️

happy Wednesday☃️ just another snowyyyy day here in Ohio so I decided to record a workout at home for anyone interested! . SWIPE️&SAVE 4 rounds, 10 reps each (do not stop...so do 10 KB OH swings & immediately go into upright rows after! Etc etc until you’re done with 1 round) feel the B U R N . 🏾kb oh swings 🏾kb upright rows 🏾arnold press 🏾shoulder press 🏾front raises 🏾lateral raises for your next shoulder session + I did 1hr on my spin bike!🚴🏾‍♀️ - 13 hours ago

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FOAM ROLLING 🤸🏼‍♀️ : We may see it as an inconvenience, but it is so important. Why? 👇🏼
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We foam roll to release the facia tissue around our muscles. This layer of connective tissue is what holds everything together in that area of the muscle. If this tissue constricts around your muscle it can cause inflammation and pain. Exercising is just one reason this may happen. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀
If it hurts, you’re doing it right! Foam rolling increases blood flow, sending more nutrients to that area to improve movement. Which will further help muscle recovery and decrease your chances of injury. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀
How often should you do it? At least three to four times a week (especially after those hard leg days) but really you can do it every day as long as you’re not experiencing any acute pain! If you’ve never tried it before, try it out and see how much better you feel the next day. Do you foam roll??

FOAM ROLLING 🤸🏼‍♀️ : We may see it as an inconvenience, but it is so important. Why? 🏼 ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ We foam roll to release the facia tissue around our muscles. This layer of connective tissue is what holds everything together in that area of the muscle. If this tissue constricts around your muscle it can cause inflammation and pain. Exercising is just one reason this may happen. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ If it hurts, you’re doing it right! Foam rolling increases blood flow, sending more nutrients to that area to improve movement. Which will further help muscle recovery and decrease your chances of injury. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ How often should you do it? At least three to four times a week (especially after those hard leg days) but really you can do it every day as long as you’re not experiencing any acute pain! If you’ve never tried it before, try it out and see how much better you feel the next day. Do you foam roll?? - 13 hours ago

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CAFFEINE TAPERING ☕️
Should you do it⁉️
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I’ve seen a lot of “caffeine cleansing” posts 🧼☕️ but I’m not a fan of cold turkey for a few reasons - your body needs time to adjust, it’s not sustainable to implement big changes overnight, and baby steps lead to success 👟
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So why taper⁉️I actually started before I started reading up on hormonal balance but caffeine can be addictive, negatively affect circadian rhythm, and can be hard on your digestive and adrenal systems. Now, I’m not demonizing caffeine, trust me. I love me some @bangenergy (300mg 😅) but it’s not a bad practice to taper and reset your levels now and then. Especially if you’re experiencing hormonal imbalances, difficulty sleeping or digestive issues.
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How I went about it ⬇️
✖️Starting point: 1 cup black tea + 1x Bang per day
✖️Week 1️⃣: 1x Bang per day
✖️Week 2️⃣: 1x cup black tea + 1 scoop @pescience Alphamine (125mg)
✖️This week 3️⃣: 1x scoop Alphamine
✖️Next week 4️⃣: 1/2 scoop Alphamine
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I’m preparing to go a month without as part of the program I’m starting to determine food intolerances, hormonal balances, etc. BUT I’ll still be using @pescience High Volume for lifts! Mikey wanted to jump on the train 🚂 as well, so super excited to have him along for the ride!
#fit #fitgirls #fitness #bodybuilding #lift #girlswholift #girlswithmuscle #bestself #bikinicompetitor #bikiniprep #contestprep #npc #npcmichigan #npcbikini #macros #healthy #iifym #growth #liftheavy #gains #bairaesthetics #flexibledieting #prep #13weeksout #caffeine

CAFFEINE TAPERING ️ Should you do it️ . I’ve seen a lot of “caffeine cleansing” posts 🧼️ but I’m not a fan of cold turkey for a few reasons - your body needs time to adjust, it’s not sustainable to implement big changes overnight, and baby steps lead to success . So why taper️I actually started before I started reading up on hormonal balance but caffeine can be addictive, negatively affect circadian rhythm, and can be hard on your digestive and adrenal systems. Now, I’m not demonizing caffeine, trust me. I love me some @bangenergy (300mg ) but it’s not a bad practice to taper and reset your levels now and then. Especially if you’re experiencing hormonal imbalances, difficulty sleeping or digestive issues. . How I went about it ️Starting point: 1 cup black tea + 1x Bang per day ️Week 1️⃣: 1x Bang per day ️Week 2️⃣: 1x cup black tea + 1 scoop @pescience Alphamine (125mg) ️This week 3️⃣: 1x scoop Alphamine ️Next week 4️⃣: 1/2 scoop Alphamine . I’m preparing to go a month without as part of the program I’m starting to determine food intolerances, hormonal balances, etc. BUT I’ll still be using @pescience High Volume for lifts! Mikey wanted to jump on the train 🚂 as well, so super excited to have him along for the ride! #fit #fitgirls #fitness #bodybuilding #lift #girlswholift #girlswithmuscle #bestself #bikinicompetitor #bikiniprep #contestprep #npc #npcmichigan #npcbikini #macros #healthy #iifym #growth #liftheavy #gains #bairaesthetics #flexibledieting #prep #13weeksout #caffeine - 14 hours ago

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Thank you @steelfitusa for a great sweat 💦today!! Slow and steady, I'm seeing results and feeling HEALTHY! No more "bro diet" for me, thanks to @_fitness_1st_ and flexible dieting!
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• #iamsteelfit #flexibledieting #fitness #fitgirls #fitchicks #instafit #girlswholift #liftheavy #gymlife #runninglateismycardio #fitlife #eatclean #cleaneats #getbigbaby  #bairaesthetics #teamunico #ibuiltthis #strongissexy #tattoodfitgirl #girlswithtattoos #roadtopro #workout #ufcgymlongisland #bikini #bodybuilding #figure #fitfam #amfitofficial

Thank you @steelfitusa for a great sweat today!! Slow and steady, I'm seeing results and feeling HEALTHY! No more "bro diet" for me, thanks to @_fitness_1st_ and flexible dieting! • • • • #iamsteelfit #flexibledieting #fitness #fitgirls #fitchicks #instafit #girlswholift #liftheavy #gymlife #runninglateismycardio #fitlife #eatclean #cleaneats #getbigbaby #bairaesthetics #teamunico #ibuiltthis #strongissexy #tattoodfitgirl #girlswithtattoos #roadtopro #workout #ufcgymlongisland #bikini #bodybuilding #figure #fitfam #amfitofficial - 14 hours ago

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Lots of time, lots of carbs and lots of heavy walking lunges 😂😘 crazy what fueling your body right will do to your physique. This is about an 11 year time difference BUT I didn’t start working out until maybe 4 or 5 years after the photo on the right was taken. Correction: lifting heavy...I was 18 I think 🤦‍♀️🤦‍♀️ best piece of advice if you wanna see change is consistency. You won’t make progress in a few weeks and you definitely won’t if you give up. Like I always “Decide to show up” .
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Lots of time, lots of carbs and lots of heavy walking lunges crazy what fueling your body right will do to your physique. This is about an 11 year time difference BUT I didn’t start working out until maybe 4 or 5 years after the photo on the right was taken. Correction: lifting heavy...I was 18 I think 🤦‍♀️🤦‍♀️ best piece of advice if you wanna see change is consistency. You won’t make progress in a few weeks and you definitely won’t if you give up. Like I always “Decide to show up” . . . . . - 15 hours ago

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𝔻𝔸𝕐 𝟝𝟙/𝟛𝟞𝟝: Shoulder and biceps on point this morning. Happy hump day everyone!  #bairaesthetics#fitness#health#motivation#fitnessmotivation#fitcops#fitcopsfemales#humpdaaaay

𝔻𝔸𝕐 𝟝𝟙/𝟛𝟞𝟝: Shoulder and biceps on point this morning. Happy hump day everyone! #bairaesthetics #fitness #health #motivation #fitnessmotivation #fitcops #fitcopsfemales #humpdaaaay - 16 hours ago

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There is a winter storm advisory but this girl needed to lift! 
Single leg movements are great at building over all strength and to help you with your bigger lifts. You still need to keep good form so do not go too heavy if you are new to this movement. 
Single leg deadlifts 4×10 ea
Angled leg press 4x12

There is a winter storm advisory but this girl needed to lift! Single leg movements are great at building over all strength and to help you with your bigger lifts. You still need to keep good form so do not go too heavy if you are new to this movement. Single leg deadlifts 4×10 ea Angled leg press 4x12 - 16 hours ago

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Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.”
~ Harriet Tubman

#BeautyIntelligenceSensuality #IAMCLEOPATRA #WatchMeWork #Abundance #balancedlifestyle #nutritioniskey #lawofattraction #entreprenuer #LadiesFirst #queen #40isthenew20fit #boudoir #boudoirphotography #Motivation #womenwholift #WBFF #npcbikini #FemaleBusiness #momlife #FitnessMode #yogamom #empoweringwomen #strength #arnoldclassic #seeyoulaterleaner #TeamBossBodies #BairAesthetics #bodybyO #womensphysique

Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.” ~ Harriet Tubman #BeautyIntelligenceSensuality #IAMCLEOPATRA #WatchMeWork #Abundance #balancedlifestyle #nutritioniskey #lawofattraction #entreprenuer #LadiesFirst #queen #40isthenew20fit #boudoir #boudoirphotography #Motivation #womenwholift #WBFF #npcbikini #FemaleBusiness #momlife #FitnessMode #yogamom #empoweringwomen #strength #arnoldclassic #seeyoulaterleaner #TeamBossBodies #BairAesthetics #bodybyO #womensphysique - 18 hours ago

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SURPRISE!! 😜 IT’S PEAK WEEK!! 😈💪🏻
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Competing in the #arnoldamateur was NEVER in the plans...my first show was supposed to be in April! 🙃When my coach @dylanbair_rd first first suggested that I do it I laughed and hold him to hold his horses 😂🐴 After thinking about it and talking with him, my boyfriend, and my family, I decided why the hell not?! 🤷🏼‍♀️ First show ever...go big or go home right?! 😁
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I am SO READY to step on that stage and present what I have been working SO HARD on since September! Y’all ain’t ready 😈🏆
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I get my suit tomorrow! Any guesses on the color?? 👙
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#Alwaysgrinding #workhardplayhard #bairaesthetics #npcbikini #npc2019 #nurse #nurseswholift #arnoldclassic #arnoldamateur2019 #arnoldamateur #bikinicompetitor #peakweek

SURPRISE!! IT’S PEAK WEEK!! 😈🏻 - Competing in the #arnoldamateur was NEVER in the plans...my first show was supposed to be in April! 🙃When my coach @dylanbair_rd first first suggested that I do it I laughed and hold him to hold his horses After thinking about it and talking with him, my boyfriend, and my family, I decided why the hell not?! 🤷🏼‍♀️ First show ever...go big or go home right?! - I am SO READY to step on that stage and present what I have been working SO HARD on since September! Y’all ain’t ready 😈 - - I get my suit tomorrow! Any guesses on the color?? - #Alwaysgrinding #workhardplayhard #bairaesthetics #npcbikini #npc2019 #nurse #nurseswholift #arnoldclassic #arnoldamateur2019 #arnoldamateur #bikinicompetitor #peakweek - 1 day ago

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Alrighhhhht so here is my shoulder workout for y’all 🤗 (all videos are sped up a bit)
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(I did all supersets today)
🔸Front Cable Raises with Rope
🔸Around the World into Y-Press
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🔹Lateral Cable Raise
🔹Upright Row
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🔸Face Pulls (for those rear delts😏)
🔸Tricep Pushdowns
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I ended with a basic shoulder press superset with overhead tricep extension (not captured bc a cute guy was spotting me and I panicked)
Videos by @gee_3088 🎥💙
#workout #workoutvideo #workoutroutine #tuesday #tuesdayworkout #shoulders #triceps #workoutoftheday #fit #fitness #fitnessgirl #girlswhoworkout #gymday #bairaesthetics

Alrighhhhht so here is my shoulder workout for y’all 🤗 (all videos are sped up a bit) - - (I did all supersets today) Front Cable Raises with Rope Around the World into Y-Press - Lateral Cable Raise Upright Row - Face Pulls (for those rear delts) Tricep Pushdowns - I ended with a basic shoulder press superset with overhead tricep extension (not captured bc a cute guy was spotting me and I panicked) Videos by @gee_3088 #workout #workoutvideo #workoutroutine #tuesday #tuesdayworkout #shoulders #triceps #workoutoftheday #fit #fitness #fitnessgirl #girlswhoworkout #gymday #bairaesthetics - 1 day ago

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When @williamkinghollis said “I’ve always known deep down I have more inside. More potential. More desire. More heart. More drive. More Fire.
I’m driving this beast as fast as it will go. Straight to the top. I will not stop!” I felt that. #bairaesthetics #girlswholift

When @williamkinghollis said “I’ve always known deep down I have more inside. More potential. More desire. More heart. More drive. More Fire. I’m driving this beast as fast as it will go. Straight to the top. I will not stop!” I felt that. #bairaesthetics #girlswholift - 1 day ago

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Leg days on low carbs are not fun... I repeat, not fun. 🤮
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6.5 weeks out

Leg days on low carbs are not fun... I repeat, not fun. 🤮 - 6.5 weeks out - 1 day ago

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I usually hate the way my body looked after drinking 1.5g of water, but for some reason, I LOVED the woman I saw in the mirror tonight. I also loved the lighting and the fact the entire wall is a mirror. Drove 5 1/2 hours to KY today only to miss the reason I came, get lost & realize nothing is the way it used to be. So I found the nearest gym, killed some cardio to relieve my stress & now I'm relaxing in the most comfortable hotel bed. I'll hit the gym again in the morning & head back home to OH after some exploring. Well, that's all. Have a great night guys. ✌
#bairaesthetics #weightlossjourney #keepgoing #instafit #motivation #dedication #determination #bikinicompetitorintraining #bikinicompetitorinthemaking #liftheavy #healthylifestyle #ohiofit #ohiofitness #fit #bodybuilder #bodybuildingwomen #bodybuilding #bodypositive #bodypositivity #selfcare #selflove #kentuckygains

I usually hate the way my body looked after drinking 1.5g of water, but for some reason, I LOVED the woman I saw in the mirror tonight. I also loved the lighting and the fact the entire wall is a mirror. Drove 5 1/2 hours to KY today only to miss the reason I came, get lost & realize nothing is the way it used to be. So I found the nearest gym, killed some cardio to relieve my stress & now I'm relaxing in the most comfortable hotel bed. I'll hit the gym again in the morning & head back home to OH after some exploring. Well, that's all. Have a great night guys. #bairaesthetics #weightlossjourney #keepgoing #instafit #motivation #dedication #determination #bikinicompetitorintraining #bikinicompetitorinthemaking #liftheavy #healthylifestyle #ohiofit #ohiofitness #fit #bodybuilder #bodybuildingwomen #bodybuilding #bodypositive #bodypositivity #selfcare #selflove #kentuckygains - 1 day ago

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Life has been great lately! I have finally found something I truly love doing. I honestly wondered if I’d ever find that something I love...I used to beat myself up a lot about not finishing college and how I thought I was a failure bc of it.
I am just so happy I started working out 3 years ago. It has brought me so much happiness. May sound silly to some but before the gym I was very insecure and unhappy! I have gained so much confidence and no not only bc of the physical aspect of it all but that it has shown me how strong I am mentally!! Nothing feels better than knowing you are a strong individual mentally and physically! This journey has just begun. I will do big things one day!! 😏🙌🏼
#bairaesthetics #preplife #futurebikinicompetitor #prepupdate #bikinicompetition #bikiniprep

Life has been great lately! I have finally found something I truly love doing. I honestly wondered if I’d ever find that something I love...I used to beat myself up a lot about not finishing college and how I thought I was a failure bc of it. I am just so happy I started working out 3 years ago. It has brought me so much happiness. May sound silly to some but before the gym I was very insecure and unhappy! I have gained so much confidence and no not only bc of the physical aspect of it all but that it has shown me how strong I am mentally!! Nothing feels better than knowing you are a strong individual mentally and physically! This journey has just begun. I will do big things one day!! 🏼 #bairaesthetics #preplife #futurebikinicompetitor #prepupdate #bikinicompetition #bikiniprep - 1 day ago

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“What was your goal when you first started lifting?” Honestly, I just wanted to look STRONG. I wanted to see muscles just standing there for flexing just a little. I was always super scrawny and a 00-2 through high school and got made fun of. This is a transformation from 2016———->Now. Don’t expect changes over night. Expect to have to put in WORK and be DEDICATED for a LONG time if not a LIFETIME. •
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#transformationtuesday #transformation #bairaesthetics #personaltrainer #onlinecoach #fitness #fitspo #lifestylecoach #health #wellness #strongwomen #fitnessmotivation #delts #gains #fitgirl #fatloss

“What was your goal when you first started lifting?” Honestly, I just wanted to look STRONG. I wanted to see muscles just standing there for flexing just a little. I was always super scrawny and a 00-2 through high school and got made fun of. This is a transformation from 2016———->Now. Don’t expect changes over night. Expect to have to put in WORK and be DEDICATED for a LONG time if not a LIFETIME. • • • • #transformationtuesday #transformation #bairaesthetics #personaltrainer #onlinecoach #fitness #fitspo #lifestylecoach #health #wellness #strongwomen #fitnessmotivation #delts #gains #fitgirl #fatloss - 1 day ago

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𝔻𝔸𝕐 𝟝𝟘/𝟛𝟞𝟝: did some legs and abs today! New workouts means I’m sore AF lol but I appreciate you @_fitness_1st_ #bairaesthetics#fitnessmotivation#fitness#health#fitcops#fitcopsfemales#messybun

𝔻𝔸𝕐 𝟝𝟘/𝟛𝟞𝟝: did some legs and abs today! New workouts means I’m sore AF lol but I appreciate you @_fitness_1st_ #bairaesthetics #fitnessmotivation #fitness #health #fitcops #fitcopsfemales #messybun - 1 day ago

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Hey. It’s me. Ya girl lysh. I’m just out here cutting working towards my goals and loving every second of it. It’s been so long since I’ve truly felt so happy and confident in everything I’m doing and it’s just an amazing feeling.
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Whatever you’ve been thinking about doing.. GO DO IT! Make yourself happy! It’s not gonna be easy, but anything worth having/achieving in this life takes hard ass work. And you only get what you work for. 💕💕

Hey. It’s me. Ya girl lysh. I’m just out here cutting working towards my goals and loving every second of it. It’s been so long since I’ve truly felt so happy and confident in everything I’m doing and it’s just an amazing feeling. - Whatever you’ve been thinking about doing.. GO DO IT! Make yourself happy! It’s not gonna be easy, but anything worth having/achieving in this life takes hard ass work. And you only get what you work for. - 1 day ago

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After a much needed two day rest, it always feels good to be back 😆 always one workout away from a better mood 😜
*
Quick leg workout that had my glutes cramping with this 👇🏼
⭐️Hip Thrust Set⭐️
◽️5 Sets◽️
➖15 Barbell Hip Thrust with 15 second pause on last rep of each set
➖15 Bodyweight Banded Hip Thrusts with Abduction at the top
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*
*
#iifymgirls #carbs #iifym #girlswholift #weightlossjourney #fitmom #momsthatlift #igfit #traindirty #healthylifestyle #bootybuilding #transformation #flexfriday #strong #fitnessmotivation #fitnurse #fitnessaddict #fitness #gains #lift #fitspo #nobsjustscience #goals #workout
#beautyinstrength #strongnotskinny #bairaesthetics #glutes

After a much needed two day rest, it always feels good to be back always one workout away from a better mood * Quick leg workout that had my glutes cramping with this 🏼 ️Hip Thrust Set️5 Sets15 Barbell Hip Thrust with 15 second pause on last rep of each set 15 Bodyweight Banded Hip Thrusts with Abduction at the top * * * #iifymgirls #carbs #iifym #girlswholift #weightlossjourney #fitmom #momsthatlift #igfit #traindirty #healthylifestyle #bootybuilding #transformation #flexfriday #strong #fitnessmotivation #fitnurse #fitnessaddict #fitness #gains #lift #fitspo #nobsjustscience #goals #workout #beautyinstrength #strongnotskinny #bairaesthetics #glutes - 1 day ago

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This is definitely a little outside my comfort zone to share bikini photos but I’m just really proud of the progress I’ve made recently! The left picture is January 29th and the right is today. This was just in 3 weeks time! There’s only 1.8 pounds difference between the two. This just goes to show that you can’t get so caught up in the scale! This is why I love that my coach makes me take photos weekly! Be patient, and if you’re working with a coach, listen to what they’re telling you to do! I can’t wait to see where I’m at in another 3 weeks. Beginning this year with #bairaesthetics and the help of @_fitness_1st_ has really helped me to work harder than I ever have before! 
#bairaesthetics#goals#health#fitness#motivation#weightloss#target#progress#discipline#fitchick#girlswholift#fitspo#fitspiration#inspire#inspiration#healthychoices#iifym#flexibledieting#ineedatan

This is definitely a little outside my comfort zone to share bikini photos but I’m just really proud of the progress I’ve made recently! The left picture is January 29th and the right is today. This was just in 3 weeks time! There’s only 1.8 pounds difference between the two. This just goes to show that you can’t get so caught up in the scale! This is why I love that my coach makes me take photos weekly! Be patient, and if you’re working with a coach, listen to what they’re telling you to do! I can’t wait to see where I’m at in another 3 weeks. Beginning this year with #bairaesthetics and the help of @_fitness_1st_ has really helped me to work harder than I ever have before! #bairaesthetics #goals #health #fitness #motivation #weightloss #target #progress #discipline #fitchick #girlswholift #fitspo #fitspiration #inspire #inspiration #healthychoices #iifym #flexibledieting #ineedatan - 1 day ago

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Swipe right ➡️ to see my 8 week transformation on prep!

I wish I could tell you this prep was easy, but there were a lot of tears, sweat and pain throughout my journey. There were weeks where progress felt like it stalled...but I still pushed through🏃🏿‍♀️When there were moments I couldn’t see the light at the end of the tunnel, I trusted my discipline to still show up and get the HARD CRAP done, even when I was exhausted and felt like sh*t💩I never missed a workout and I never said EFFF it to my macros...I drank an average of 1-2 gallons of water/day and still was able to run my 2 small businesses (Rodan&Fields & @valerium_lifestyle) while working shifts in my military job SUCCESSFULLY💯 We all have excuses and all have different backgrounds, but when it comes to goals, hustlers will always find a way to make it work!! If your goals mean that much to you, GO AFTER IT WITH FULL FORCE! Don’t make excuses and don’t strive for perfection, because it doesn’t exist!

K that’s all 🙌 everyone has an inner warrior, but it’s ultimately up to you if you want to turn your plans into action 💯

#tuesdaymotivation #transformationtuesday #preponfleek #5.5weeks #airforceacademy #airforcegirl #airforcestrong #airforce #bairaesthetics #workingmomlife #busyprofessional #busymom #workingparents

Swipe right ️ to see my 8 week transformation on prep! I wish I could tell you this prep was easy, but there were a lot of tears, sweat and pain throughout my journey. There were weeks where progress felt like it stalled...but I still pushed through🏿‍♀️When there were moments I couldn’t see the light at the end of the tunnel, I trusted my discipline to still show up and get the HARD CRAP done, even when I was exhausted and felt like sh*tI never missed a workout and I never said EFFF it to my macros...I drank an average of 1-2 gallons of water/day and still was able to run my 2 small businesses (Rodan&Fields & @valerium_lifestyle ) while working shifts in my military job SUCCESSFULLY We all have excuses and all have different backgrounds, but when it comes to goals, hustlers will always find a way to make it work!! If your goals mean that much to you, GO AFTER IT WITH FULL FORCE! Don’t make excuses and don’t strive for perfection, because it doesn’t exist! K that’s all everyone has an inner warrior, but it’s ultimately up to you if you want to turn your plans into action #tuesdaymotivation #transformationtuesday #preponfleek #5 .5weeks #airforceacademy #airforcegirl #airforcestrong #airforce #bairaesthetics #workingmomlife #busyprofessional #busymom #workingparents - 1 day ago

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TRANSFORMATION TUESDAY 🌟
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While physical changes in your bodies outward appearance is amazing, I think mental changes and mindset growth is even better! 🧠 There have been points in my life where the gym and dieting was something I did to not feel bad about myself. If I skipped a day at the gym or strayed from my macros I would feel extremely guilty to the point where I would punish myself with extra cardio or over restriction the next day. 😬 I put an extreme amount of pressure on myself to look a certain way and no matter how lean I got I was still unsatisfied and unhappy with my body. It sucked the fun out of my training, diet, and life at the time. Fast forward to now, I am happier, healthier, and I exercise and eat right because I WANT to and I enjoy it! 🏃🏽‍♀️I can take days off of the gym and no longer track what I eat without feeling bad or guilty! Learn to love your body at all stages of your fitness journey and don’t be so quick to alter your outward appearance without taking care of your mind and mental health! 🧠❤️

TRANSFORMATION TUESDAY . While physical changes in your bodies outward appearance is amazing, I think mental changes and mindset growth is even better! 🧠 There have been points in my life where the gym and dieting was something I did to not feel bad about myself. If I skipped a day at the gym or strayed from my macros I would feel extremely guilty to the point where I would punish myself with extra cardio or over restriction the next day. 😬 I put an extreme amount of pressure on myself to look a certain way and no matter how lean I got I was still unsatisfied and unhappy with my body. It sucked the fun out of my training, diet, and life at the time. Fast forward to now, I am happier, healthier, and I exercise and eat right because I WANT to and I enjoy it! 🏽‍♀️I can take days off of the gym and no longer track what I eat without feeling bad or guilty! Learn to love your body at all stages of your fitness journey and don’t be so quick to alter your outward appearance without taking care of your mind and mental health! 🧠️ - 1 day ago

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When a lifestyle client turns bikini prep .
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I have been receiving A LOT of questions about my diet (y’all recognize the GAINS😋 appreciate that 😘). Well here’s what I’ve been doing... I track my macros
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For the last 3 months, my coach @lianagiannafitness with Bair Aesthetics has set my macro count each week. I then just do what she tells me to do. The only reason I’m able to KEEP doing it, is bc it has been flexible, SUSTAINABLE, and practical. Each week she has kept my macros steady or she decreased them VERY SLOWLY in accordance with my goals
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I found that at first it was really hard for me to stay at my macro count of 230 c, 125 p, and 65 f, bc my king size package of twizzlers didn’t fit into my new macro life... but I have slowly realized that whole foods keep me satisfied and fit into my macros perfectly. (Don’t get it twisted, I still indulge in twizzlers, just a reasonable amount 🤣😝)
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. -I literally want to go back in time and smack the old Larie who cut out carbs completely, and/or restricted herself to a 1,200 calorie diet when trying to lose weight. (ie myfitnesspal’s suggested calorie count when wanting to lose some lbs)
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I’m 8 weeks out... let’s do the damn thang
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Small changes over time = big results
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#bairaesthetics #nobullshitjustscience 🤓

. . . When a lifestyle client turns bikini prep . . I have been receiving A LOT of questions about my diet (y’all recognize the GAINS appreciate that ). Well here’s what I’ve been doing... I track my macros . . For the last 3 months, my coach @lianagiannafitness with Bair Aesthetics has set my macro count each week. I then just do what she tells me to do. The only reason I’m able to KEEP doing it, is bc it has been flexible, SUSTAINABLE, and practical. Each week she has kept my macros steady or she decreased them VERY SLOWLY in accordance with my goals . . I found that at first it was really hard for me to stay at my macro count of 230 c, 125 p, and 65 f, bc my king size package of twizzlers didn’t fit into my new macro life... but I have slowly realized that whole foods keep me satisfied and fit into my macros perfectly. (Don’t get it twisted, I still indulge in twizzlers, just a reasonable amount 🤣) . . -I literally want to go back in time and smack the old Larie who cut out carbs completely, and/or restricted herself to a 1,200 calorie diet when trying to lose weight. (ie myfitnesspal’s suggested calorie count when wanting to lose some lbs) . . I’m 8 weeks out... let’s do the damn thang . . Small changes over time = big results . . #bairaesthetics #nobullshitjustscience 🤓 - 1 day ago

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2014➡️NOW
FOOD 👏🏽 IS 👏🏽 FUEL

It takes time to build healthy/ kind relationships with food, it takes time to build muscle- but do you know what the two have in common? 
CONSISTENCY 👊🏼
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#fitness #fitnessmotivation #fitnessmodel #fitnessjourney #fitmodel #fitgirlsguide #fitnessgirlsmotivation #fitspiration #fitfam #fitlifestyle #gymtime #gymlifestyle #fit #instafitfam #bodybuilder #healthier #bikinicompetition #bikinicompetitor #happyandhealthy #fitness #npcnationals #gymmotivation #npc #transformationtuesday #bairaesthetics #gymfit #roadtopro #npcbikinicompetitor #npcbikini #bikiniprep

2014️NOW FOOD 🏽 IS 🏽 FUEL It takes time to build healthy/ kind relationships with food, it takes time to build muscle- but do you know what the two have in common? CONSISTENCY 🏼 . . . #fitness #fitnessmotivation #fitnessmodel #fitnessjourney #fitmodel #fitgirlsguide #fitnessgirlsmotivation #fitspiration #fitfam #fitlifestyle #gymtime #gymlifestyle #fit #instafitfam #bodybuilder #healthier #bikinicompetition #bikinicompetitor #happyandhealthy #fitness #npcnationals #gymmotivation #npc #transformationtuesday #bairaesthetics #gymfit #roadtopro #npcbikinicompetitor #npcbikini #bikiniprep - 1 day ago

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If you’re persistent, you’ll get it.
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If you’re consistent, you’ll keep it😈

If you’re persistent, you’ll get it. - If you’re consistent, you’ll keep it😈 - 1 day ago

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I swear when I’m in college I’ll have more than one place to take gym selfies. Exactly 100 days away from graduation!! 🎓 #bairaesthetics

I swear when I’m in college I’ll have more than one place to take gym selfies. Exactly 100 days away from graduation!! #bairaesthetics - 1 day ago

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8 WEEKS OUT 😝 We’re officially halfway thru prep everyone 🙊 My food is still high, energy high and workouts are getting better and better. We put the extra carbs to work today with this insane ARM PUMP 💪🏼 I don’t think I’ve ever seen this much definition in my arms before and i loooove it. Im just working on hitting new PR’s every day and keeping myself busy to not become food focused. I woke up this morning and my weight was slightly higher than yesterday, which is to be expected. Do you tend to get frustrated when you see the scale jump up after you’ve been steadily losing weight? Here’s a few reason why that may be; ⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ EXTRA CARBS= EXTRA WATER: Carbs are stored as glycogen in the liver to quickly be turned into glucose to provide you energy when you need it. Glycogen molecules contain and hold on to water. Therefore when you eat more carbs, your body holds on to that water. Causing you to gain water weight. 
2️⃣ LACK OF SLEEP: Sleep deprivation reduces leptin, which is the hormone used to control hunger. I know i didn’t sleep so well last night so that contributed to my weight this morning. 
3️⃣ INFLAMMATION: Are you sore from your workout yesterday? I hit some new squat PR’s so my muscles are. Inflammation can cause flare ups in your muscles adding on the extra weight. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
My tips for you, don’t stress it. Stay consistent with your plan and everything will work itself out. Try to drink more water, stretch and get more sleep. And remember the scale is just a tool for measurement. It’s not the end all, be all! Have a good day y’all 🤙🏼

8 WEEKS OUT We’re officially halfway thru prep everyone My food is still high, energy high and workouts are getting better and better. We put the extra carbs to work today with this insane ARM PUMP 🏼 I don’t think I’ve ever seen this much definition in my arms before and i loooove it. Im just working on hitting new PR’s every day and keeping myself busy to not become food focused. I woke up this morning and my weight was slightly higher than yesterday, which is to be expected. Do you tend to get frustrated when you see the scale jump up after you’ve been steadily losing weight? Here’s a few reason why that may be; ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ EXTRA CARBS= EXTRA WATER: Carbs are stored as glycogen in the liver to quickly be turned into glucose to provide you energy when you need it. Glycogen molecules contain and hold on to water. Therefore when you eat more carbs, your body holds on to that water. Causing you to gain water weight. 2️⃣ LACK OF SLEEP: Sleep deprivation reduces leptin, which is the hormone used to control hunger. I know i didn’t sleep so well last night so that contributed to my weight this morning. 3️⃣ INFLAMMATION: Are you sore from your workout yesterday? I hit some new squat PR’s so my muscles are. Inflammation can cause flare ups in your muscles adding on the extra weight. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ My tips for you, don’t stress it. Stay consistent with your plan and everything will work itself out. Try to drink more water, stretch and get more sleep. And remember the scale is just a tool for measurement. It’s not the end all, be all! Have a good day y’all 🤙🏼 - 2 days ago

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A little MIA because all of my classes this semester are writing intensive and I suck at writing 🙃
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A research paper I’m currently working on is social media’s impact on nutrition and body image and if it results in a decline in women’s mental and physical health through the unintended consequences of misinformation on fad diets, supplements, certain promoted exercises, and cosmetic surgery
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Being apart of the fitness/competing world and having this account I constantly see “influencers” promoting “fat burning HIIT circuits” (as if that’s all it takes) and celebrities promoting the fit teas (major eye roll) but when I first started lifting I fell into the trap of all of these people...I almost bought the f***ing tea. Being where I am now I can’t believe how much I’ve learned and feel bad for the old me for believing in all of the information I was seeing.
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Grateful for Bair Aesthetics and I’m here to tell you to be skeptical of the people with massive followings, it’s just a number and in no way shows that they have the right knowledge, follow RDs!!!
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With all of this being said, I get quite a few questions from people relating to nutrition and I tell every single one of them that I can give broad advice (eat whole foods and go to the gym lol that’s the best starting point I’ve got) but I cannot prescribe macros (literally have no idea), or tell them exactly what foods do what because I have no knowledge on the science behind it all! So if you want more knowledge hit up any of the BA coaches 😎 happy Tuesday!
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#bairaesthetics #nobsjustscience #reversedieting #npcbikinicompetitor #roadtopro

A little MIA because all of my classes this semester are writing intensive and I suck at writing 🙃 - A research paper I’m currently working on is social media’s impact on nutrition and body image and if it results in a decline in women’s mental and physical health through the unintended consequences of misinformation on fad diets, supplements, certain promoted exercises, and cosmetic surgery - Being apart of the fitness/competing world and having this account I constantly see “influencers” promoting “fat burning HIIT circuits” (as if that’s all it takes) and celebrities promoting the fit teas (major eye roll) but when I first started lifting I fell into the trap of all of these people...I almost bought the f***ing tea. Being where I am now I can’t believe how much I’ve learned and feel bad for the old me for believing in all of the information I was seeing. - Grateful for Bair Aesthetics and I’m here to tell you to be skeptical of the people with massive followings, it’s just a number and in no way shows that they have the right knowledge, follow RDs!!! - With all of this being said, I get quite a few questions from people relating to nutrition and I tell every single one of them that I can give broad advice (eat whole foods and go to the gym lol that’s the best starting point I’ve got) but I cannot prescribe macros (literally have no idea), or tell them exactly what foods do what because I have no knowledge on the science behind it all! So if you want more knowledge hit up any of the BA coaches 😎 happy Tuesday! - #bairaesthetics #nobsjustscience #reversedieting #npcbikinicompetitor #roadtopro - 2 days ago

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✨ This is exactly how you should feel on show day! @aprilnicoleruiz
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Natural Ohio: 2 Spots left!
Midwest Championships: 3 spots left!
NANBF Southern States: 3 spots left!
Jr Usas: 4 spots left!
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Booking for:
Jr Nationals
NPC Northcoast
Midway Championships
Mike F
Muscle Mayhem
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#showdayglam #showday #showdaymakeup #stageglam #stagemakeup #kansascitymakeupartist #columbusmua #bairaesthetics #seeyoulaterleaner #prophysiques

This is exactly how you should feel on show day! @aprilnicoleruiz . Natural Ohio: 2 Spots left! Midwest Championships: 3 spots left! NANBF Southern States: 3 spots left! Jr Usas: 4 spots left! —— Booking for: Jr Nationals NPC Northcoast Midway Championships Mike F Muscle Mayhem . . . . . . . #showdayglam #showday #showdaymakeup #stageglam #stagemakeup #kansascitymakeupartist #columbusmua #bairaesthetics #seeyoulaterleaner #prophysiques - 2 days ago

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Throwing it back to warmer days because I’m really struggling to survive in this NE weather☃️
The messages I’ve gotten today and in the last week have been so DAMN uplifting. Sometimes I get a little shook that I have this amazing platform where I get to share my life, struggles and passions; inside and outside of the gym. The never ending love and support I get from all of you throughout all the seasons leaves me speechless. I’m so grateful to be in the position I am right now. Instagram has changed my life as crazy as it sounds; it is the reason I am surrounded by people who continuously lift me higher than I feel I deserve😭😩
It hasn’t always been this way though and it didn’t happen overnight, the opticals it took to get where I am today were ugly and painful and sometimes it was hard to keep going.
But I’m on top now, despite every damn thing that has tried to stand in my way and I refuse to come down anytime soon.
Excited to continue to take you amazing people along with me, this year is just getting started and so many dreams are being chased. I won’t stop until they become a reality😈
Just wanna leave y’all with some Tuesday reminders:
Don’t put your goals on the back burner because you’re scared.
When life decides to knock you down, stand the f back up. No ones going to do it for you.
Don’t let shitty people turn you cold.
And never give up on yourself when the road gets rough, it’s all meant to be; every single bump, twist and turn. Don’t resist it, ride it out and let it happen🙌🏼💗

Throwing it back to warmer days because I’m really struggling to survive in this NE weather☃️ The messages I’ve gotten today and in the last week have been so DAMN uplifting. Sometimes I get a little shook that I have this amazing platform where I get to share my life, struggles and passions; inside and outside of the gym. The never ending love and support I get from all of you throughout all the seasons leaves me speechless. I’m so grateful to be in the position I am right now. Instagram has changed my life as crazy as it sounds; it is the reason I am surrounded by people who continuously lift me higher than I feel I deserve It hasn’t always been this way though and it didn’t happen overnight, the opticals it took to get where I am today were ugly and painful and sometimes it was hard to keep going. But I’m on top now, despite every damn thing that has tried to stand in my way and I refuse to come down anytime soon. Excited to continue to take you amazing people along with me, this year is just getting started and so many dreams are being chased. I won’t stop until they become a reality😈 Just wanna leave y’all with some Tuesday reminders: Don’t put your goals on the back burner because you’re scared. When life decides to knock you down, stand the f back up. No ones going to do it for you. Don’t let shitty people turn you cold. And never give up on yourself when the road gets rough, it’s all meant to be; every single bump, twist and turn. Don’t resist it, ride it out and let it happen🏼 - 2 days ago

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I may mostly post bathroom selfies, but that’s because I don’t think about it when I’m lifting haha. Today was a push day and I’m feeling good 😊
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Outfit: @ethos_co code AMW to save $!
Coaching: @_fitness_1st_ with #bairaesthetics and @dylanbair_rd 
Cardio sweat enhanced by @steelfitusa

I may mostly post bathroom selfies, but that’s because I don’t think about it when I’m lifting haha. Today was a push day and I’m feeling good . . . . . Outfit: @ethos_co code AMW to save $! Coaching: @_fitness_1st_ with #bairaesthetics and @dylanbair_rd Cardio sweat enhanced by @steelfitusa - 2 days ago

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“Whatever standard you’ve set for yourself is where you’ll end up.. unless you fight through your instinct and change your pattern” 💃🏽 just a reminder to put yourself and your health first, drink some water and try to even get a walk in, if you really want something you’ll find a way ❣️ #bairaesthetics

“Whatever standard you’ve set for yourself is where you’ll end up.. unless you fight through your instinct and change your pattern” 🏽 just a reminder to put yourself and your health first, drink some water and try to even get a walk in, if you really want something you’ll find a way ❣️ #bairaesthetics - 2 days ago

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Strive for progress, not perfection ✨ Tuesday motivation for the day. 💪🏼

Strive for progress, not perfection Tuesday motivation for the day. 🏼 - 2 days ago

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When starting this I didn't think much could change. I had been the same weight and physique literally forever! Things are happening guys! Little by little one goes far. I am loving training for my first competition. 
These photos are only 1 week a part. Thanks to my amazing coach @dylanbair_rd and everyone on the #bairaesthetics team I am learning so much and really just excited about it all!
(The last photo is 3 weeks a part)

When starting this I didn't think much could change. I had been the same weight and physique literally forever! Things are happening guys! Little by little one goes far. I am loving training for my first competition. These photos are only 1 week a part. Thanks to my amazing coach @dylanbair_rd and everyone on the #bairaesthetics team I am learning so much and really just excited about it all! (The last photo is 3 weeks a part) - 2 days ago

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Lovin’ HARD on all the custom orders I’ve been getting! Especially the orders that say “I’m not picky! Surprise me 😈” Feeding people is my favorite thing to dooo 👌🏻Had a customer ask about doing a MEGA cookie yesterday! Challenge accepted 😎 You want a Reese’s big cup cookie cup stuffed inside? You want a 8oz instead of a 5 oz? Let’s doooo it man 🙌🏻 Just a reminder all orders placed after 11 am TODAY will be made on March 10. Happy Tuesday Y’all!

Lovin’ HARD on all the custom orders I’ve been getting! Especially the orders that say “I’m not picky! Surprise me 😈” Feeding people is my favorite thing to dooo 🏻Had a customer ask about doing a MEGA cookie yesterday! Challenge accepted 😎 You want a Reese’s big cup cookie cup stuffed inside? You want a 8oz instead of a 5 oz? Let’s doooo it man 🏻 Just a reminder all orders placed after 11 am TODAY will be made on March 10. Happy Tuesday Y’all! - 2 days ago

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𝔻𝔸𝕐 𝟜𝟡/𝟛𝟞𝟝: back and shoulder day!! Plus some cardio! #bairaesthetics #fitness#health#motivation#fitnessmotivation#fitcops#fitcopsfemales#leaningout

𝔻𝔸𝕐 𝟜𝟡/𝟛𝟞𝟝: back and shoulder day!! Plus some cardio! #bairaesthetics #fitness #health #motivation #fitnessmotivation #fitcops #fitcopsfemales #leaningout - 2 days ago

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Happy Monday, also known as, Happy international chest day 😛⁣
Like❤️, Swipe ✨, & Save 🔐 for your next chest day! ⁣
Also tag me if you try it out! After I did this workout, I lifted my arms to stretch the next morning and couldn’t believe how sore I was 🙄 ⁣
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•• also these pushups are something I’m so proud of 🙌🏼 I have been working on pushups for the last couple weeks, the first set I did I could only complete about 4 sets of 8. This week I completed 5 sets of 15-20! And I am going to continue working on them 😈 My goal is to be able to rep out about 35 body weight pushups with little to no break. ⁣
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If you want to get better at something, you simply have to work hard, and just when you think you’re working hard enough, WORK HARDER. ⁣
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Chest day Work;⁣
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1. Cable flys 4X12 ⁣
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2. Pushups 5X failure ( I use dumbbell to support my wrist here.) ⁣
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3. Bench press 3X12 (not recorded)⁣
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SUPERSET 4&5⁣
4. Pec dec 3X15, 1 dropset⁣
5. Chest press machine 4X10⁣
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6. Neutral grip DB press, light 4X15 (not recorded) ⁣
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#fitness #fitnessmotivation #fitnessjourney #girlsthatlift #girlswithmuscle #1stphorm #legionofboom #fitlife #bodybuilding #bairaesthetics #1stphormalthetesearch #instafit #fitfam #workoutvideos #motivation #hardwork #legionnaire #chestday #chestworkout #chestdayworkout #internationalchestday

Happy Monday, also known as, Happy international chest day 😛⁣ Like️, Swipe , & Save for your next chest day! ⁣ Also tag me if you try it out! After I did this workout, I lifted my arms to stretch the next morning and couldn’t believe how sore I was 🙄 ⁣ ⁣ •• also these pushups are something I’m so proud of 🏼 I have been working on pushups for the last couple weeks, the first set I did I could only complete about 4 sets of 8. This week I completed 5 sets of 15-20! And I am going to continue working on them 😈 My goal is to be able to rep out about 35 body weight pushups with little to no break. ⁣ ⁣ If you want to get better at something, you simply have to work hard, and just when you think you’re working hard enough, WORK HARDER. ⁣ ⁣⁣ ⁣ Chest day Work;⁣ ⁣ 1. Cable flys 4X12 ⁣ ⁣ 2. Pushups 5X failure ( I use dumbbell to support my wrist here.) ⁣ ⁣ 3. Bench press 3X12 (not recorded)⁣ ⁣ SUPERSET 4&5⁣ 4. Pec dec 3X15, 1 dropset⁣ 5. Chest press machine 4X10⁣ ⁣ 6. Neutral grip DB press, light 4X15 (not recorded) ⁣ ⁣⁣ #fitness #fitnessmotivation #fitnessjourney #girlsthatlift #girlswithmuscle #1stphorm #legionofboom #fitlife #bodybuilding #bairaesthetics #1stphormalthetesearch #instafit #fitfam #workoutvideos #motivation #hardwork #legionnaire #chestday #chestworkout #chestdayworkout #internationalchestday - 2 days ago

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I’ve been a little MIA throughout this prep? 🤷🏽‍♀️Absolutely
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But I’m honestly just trying to focus *tunnel vision*
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It’s easy to get caught up comparing yourself to others & comparing yourself to your last prep. I’ve fallen victim to that before & I’m NOT trying to let that sabotage me this time around
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I’m right on track, feeling good, exactly where I need to be at this point. I’m making progress where progress is due! Pushing harder every week & focusing on ONE DAY AT A TIME! ⬅️ this has been huge for my success this season!
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Loving the support of my BA team too ❤️ you guys are amazing
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I have a few shows coming up & I’m ready to continue kicking ass, because I’m about to bring my BEST 😈✌🏽BYEEEE
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#fit #fitness #fitgirls #girlswholift #girlswithmuscle #npc #npcindiana #npcbikini #bikinicompetitor #preplife #determination #hardwork #bairaesthetics #bafam

I’ve been a little MIA throughout this prep? 🤷🏽‍♀️Absolutely . . But I’m honestly just trying to focus *tunnel vision* . . It’s easy to get caught up comparing yourself to others & comparing yourself to your last prep. I’ve fallen victim to that before & I’m NOT trying to let that sabotage me this time around . . I’m right on track, feeling good, exactly where I need to be at this point. I’m making progress where progress is due! Pushing harder every week & focusing on ONE DAY AT A TIME! ️ this has been huge for my success this season! . Loving the support of my BA team too ️ you guys are amazing . . I have a few shows coming up & I’m ready to continue kicking ass, because I’m about to bring my BEST 😈🏽BYEEEE . . . #fit #fitness #fitgirls #girlswholift #girlswithmuscle #npc #npcindiana #npcbikini #bikinicompetitor #preplife #determination #hardwork #bairaesthetics #bafam - 2 days ago

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The reason I’m sharing so much of this journey through prep with you all is to shed some light into this sport 🙌🏽
I’m open to suggestions on what you all would like to see more of?! The approach I’m using in terms of nutrition is called flexible dieting - counting macronutrients, also known as macros (protein, carbs and fat)- it’s similar to IIFYM but I’m not trying to fit pizza and cake into my macros while I’m on prep. I’m more conscious, consuming more whole foods instead. 
I can eat pizza and cake if i wanted- but i have to make them myself, ensuring the ingredients fit properly into my macronutrient count.
No meal plans, no restrictive diet, no hours of cardio- just science 👊🏼
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#fitness #fitnessmotivation #fitnessmodel #fitnessjourney #fitmodel #fitgirlsguide #fitnessgirlsmotivation #fitspiration #fitfam #fitlifestyle #gymtime #gymlifestyle #fit #instafitfam #bodybuilder #healthier #bikinicompetition #bikinicompetitor #IIFYM #fitness #npcnationals #gymmotivation #npc #flexibledieting #bairaesthetics #gymfit #roadtopro #npcbikinicompetitor #npcbikini #bikiniprep@blueshark world

The reason I’m sharing so much of this journey through prep with you all is to shed some light into this sport 🏽 I’m open to suggestions on what you all would like to see more of?! The approach I’m using in terms of nutrition is called flexible dieting - counting macronutrients, also known as macros (protein, carbs and fat)- it’s similar to IIFYM but I’m not trying to fit pizza and cake into my macros while I’m on prep. I’m more conscious, consuming more whole foods instead. I can eat pizza and cake if i wanted- but i have to make them myself, ensuring the ingredients fit properly into my macronutrient count. No meal plans, no restrictive diet, no hours of cardio- just science 🏼 . . . #fitness #fitnessmotivation #fitnessmodel #fitnessjourney #fitmodel #fitgirlsguide #fitnessgirlsmotivation #fitspiration #fitfam #fitlifestyle #gymtime #gymlifestyle #fit #instafitfam #bodybuilder #healthier #bikinicompetition #bikinicompetitor #IIFYM #fitness #npcnationals #gymmotivation #npc #flexibledieting #bairaesthetics #gymfit #roadtopro #npcbikinicompetitor #npcbikini #bikiniprep @blueshark world - 2 days ago

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A little update: Currently sitting at 126.4 post refeed and about 12 weeks out. Definitely stressed about not being ready but I’m trusting the process. Changes take time. I’ve definitely leaned down a lot since the end of December (can my glutes please get the memo LOL). Also, my face will never be cute in the morning. We accept that.  #bairaesthetics

A little update: Currently sitting at 126.4 post refeed and about 12 weeks out. Definitely stressed about not being ready but I’m trusting the process. Changes take time. I’ve definitely leaned down a lot since the end of December (can my glutes please get the memo LOL). Also, my face will never be cute in the morning. We accept that. #bairaesthetics - 2 days ago

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Nothing crazy to say today. 🤷🏼‍♂️⁣
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Would just like to say I’m happy that I’m finally over strep throat, and I’m also happy that I’ll be cutting here soon. 🤪⁣
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Also, peep @_ssmitty_ getting that insta content in the background. 😉

Nothing crazy to say today. 🤷🏼‍♂️⁣ ⁣ Would just like to say I’m happy that I’m finally over strep throat, and I’m also happy that I’ll be cutting here soon. 🤪⁣ ⁣ Also, peep @_ssmitty_ getting that insta content in the background. - 2 days ago

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The reason I’m sharing so much of this journey through prep with you all is to shed some light into this sport 🙌🏽
I’m open to suggestions on what you all would like to see more of?! The approach I’m using in terms of nutrition is called flexible dieting - counting macronutrients, also known as macros (protein, carbs and fat)- it’s similar to IIFYM but I’m not trying to fit pizza and cake into my macros while I’m on prep. I’m more conscious, consuming more whole foods instead. 
I can eat pizza and cake if i wanted- but i have to make them myself, ensuring the ingredients fit properly into my macronutrient count.
No meal plans, no restrictive diet, no hours of cardio- just science 👊🏼
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#fitness #fitnessmotivation #fitnessmodel #fitnessjourney #fitmodel #fitgirlsguide #fitnessgirlsmotivation #fitspiration #fitfam #fitlifestyle #gymtime #gymlifestyle #fit #instafitfam #bodybuilder #healthier #bikinicompetition #bikinicompetitor #IIFYM #fitness #npcnationals #gymmotivation #npc #flexibledieting #bairaesthetics #gymfit #roadtopro #npcbikinicompetitor #npcbikini #bikiniprep

The reason I’m sharing so much of this journey through prep with you all is to shed some light into this sport 🏽 I’m open to suggestions on what you all would like to see more of?! The approach I’m using in terms of nutrition is called flexible dieting - counting macronutrients, also known as macros (protein, carbs and fat)- it’s similar to IIFYM but I’m not trying to fit pizza and cake into my macros while I’m on prep. I’m more conscious, consuming more whole foods instead. I can eat pizza and cake if i wanted- but i have to make them myself, ensuring the ingredients fit properly into my macronutrient count. No meal plans, no restrictive diet, no hours of cardio- just science 🏼 . . . #fitness #fitnessmotivation #fitnessmodel #fitnessjourney #fitmodel #fitgirlsguide #fitnessgirlsmotivation #fitspiration #fitfam #fitlifestyle #gymtime #gymlifestyle #fit #instafitfam #bodybuilder #healthier #bikinicompetition #bikinicompetitor #IIFYM #fitness #npcnationals #gymmotivation #npc #flexibledieting #bairaesthetics #gymfit #roadtopro #npcbikinicompetitor #npcbikini #bikiniprep - 2 days ago

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When I’m not answering client check ins for BairAesthetics, I’m staying up all night long to care for the little hearts that were born into this world a little too early ❤️ I am so grateful to work in the NICU and be in the unit I’ve always dreamed of! I don’t think many people can say they get to work TWO careers they are so passionate about equally! Fitness is a huge part of my life, but your girl can’t work behind a computer screen all day everyday! I like caring for the babies! Ready to go Back to work for the next two nights 👶🏼💊🍼 So many of you ask how I balance it all and I actually made a post about that a couple weeks ago! Go check it out! #Nicu #fitnurse #nurse #rn #bairaesthetics

When I’m not answering client check ins for BairAesthetics, I’m staying up all night long to care for the little hearts that were born into this world a little too early ️ I am so grateful to work in the NICU and be in the unit I’ve always dreamed of! I don’t think many people can say they get to work TWO careers they are so passionate about equally! Fitness is a huge part of my life, but your girl can’t work behind a computer screen all day everyday! I like caring for the babies! Ready to go Back to work for the next two nights 🏼🍼 So many of you ask how I balance it all and I actually made a post about that a couple weeks ago! Go check it out! #Nicu #fitnurse #nurse #rn #bairaesthetics - 2 days ago

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happy mooooonday🤩 I had such a great leg day today that I decided to share (finally)
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SWIPE➡️SAVE📌
🍗Elevated (place your heals on 2 played) smith machine squats 4x12 SS body weight jumping bulgarian split squats 4x12
🍗DB banded hip thrusts 4x15 SS  banded body weight hip thrusts 4x15
🍗Single leg extensions 4x12 SS double leg extensions 4x12
🍗Leg ham curls X squat jumps
🍗Machine leg press 4x15 SS 4x13 jumping lunges
🏃🏾‍♀️25min on the stairsssss
Save it for your next sweaty leg day sesh💦💦
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I really need to step up my ig game...lately I haven’t been feeling “fit” and I’ve been way too hard on myself. It’s true when they say we are our own worst critics🤷🏾‍♀️ There’s day when I think I look great and other days not so much, but one thing I’m proud about is that every single day I’m blessed to get up and move🙃

happy mooooonday🤩 I had such a great leg day today that I decided to share (finally) . SWIPE️SAVE Elevated (place your heals on 2 played) smith machine squats 4x12 SS body weight jumping bulgarian split squats 4x12 DB banded hip thrusts 4x15 SS banded body weight hip thrusts 4x15 Single leg extensions 4x12 SS double leg extensions 4x12 Leg ham curls X squat jumps Machine leg press 4x15 SS 4x13 jumping lunges 🏾‍♀️25min on the stairsssss Save it for your next sweaty leg day sesh . . . I really need to step up my ig game...lately I haven’t been feeling “fit” and I’ve been way too hard on myself. It’s true when they say we are our own worst critics🤷🏾‍♀️ There’s day when I think I look great and other days not so much, but one thing I’m proud about is that every single day I’m blessed to get up and move🙃 - 2 days ago

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Hi hi! Happy Monday friends! How ya doing!?!? Hope everyone’s Monday is off to a great start! 🤗 there is so much negativity out here in my life lately. Social media, classmates, friends, family, myself, etc. it’s tiring. It really gets to me. I’ve really been trying to be aware of my own negativity and that surrounding me and try to change my outlook and thoughts. It’s tough especially when everyone surrounding you is feeding you negative vibes. Listen and be there for those around you, but don’t let their negativity affect you. Sometimes, you’re not gonna have positive people in your life and that’s why you have to learn to lift yourself up. Take care of yourself.  It’s a lot harder than it sounds but it’s worth it and necessary in order to take care of your mental wellbeing.
#positivelyfitcommunity #positivevibes #workout #workoutmotivation #motivation #fitchick #fitness #fitnessmotivation #workoutgirl #backworkout #fitfam #fit #fittie #collegefitness #collegefit #collegefitness #edrecovered #ldfitness #projectbyld #buildyourhappy #girlswholift #positiveoutlook #growing #growingseason #positivevibes #bairaesthetics

Hi hi! Happy Monday friends! How ya doing!?!? Hope everyone’s Monday is off to a great start! 🤗 there is so much negativity out here in my life lately. Social media, classmates, friends, family, myself, etc. it’s tiring. It really gets to me. I’ve really been trying to be aware of my own negativity and that surrounding me and try to change my outlook and thoughts. It’s tough especially when everyone surrounding you is feeding you negative vibes. Listen and be there for those around you, but don’t let their negativity affect you. Sometimes, you’re not gonna have positive people in your life and that’s why you have to learn to lift yourself up. Take care of yourself. It’s a lot harder than it sounds but it’s worth it and necessary in order to take care of your mental wellbeing. #positivelyfitcommunity #positivevibes #workout #workoutmotivation #motivation #fitchick #fitness #fitnessmotivation #workoutgirl #backworkout #fitfam #fit #fittie #collegefitness #collegefit #collegefitness #edrecovered #ldfitness #projectbyld #buildyourhappy #girlswholift #positiveoutlook #growing #growingseason #positivevibes #bairaesthetics - 2 days ago

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Here’s a video of me failing 265. Right after I failed 275. I swear that shit was glued to the ground🤷🏼‍♀️ sometimes it be like that, but it’s part of the process. Can’t be afraid to fail. You have to fail in order to succeed. ✊🏼 watch till the end 😂😂
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#strong #npc #npcbikini #bairaesthetics #deadlift #girlswholift #bodybuild #bikinicompetitor #fitness #health #grinding #iifym #motivationmonday

Here’s a video of me failing 265. Right after I failed 275. I swear that shit was glued to the ground🤷🏼‍♀️ sometimes it be like that, but it’s part of the process. Can’t be afraid to fail. You have to fail in order to succeed. 🏼 watch till the end . . #strong #npc #npcbikini #bairaesthetics #deadlift #girlswholift #bodybuild #bikinicompetitor #fitness #health #grinding #iifym #motivationmonday - 2 days ago

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Just a friendly reminder...
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• #fitness #fitgirls #fitchicks #girlswholift #liftheavy #gymlife #fitlife #instafit  #runninglateismycardio  #eatclean #cleaneats #getbigbaby #teamunico #ibuiltthis #strongissexy
#bairaesthetics #roadtopro #workout #leggings #iloveleggings #bikini #bodybuilding #figure #fitfam #amfitofficial

Just a friendly reminder... • • • • #fitness #fitgirls #fitchicks #girlswholift #liftheavy #gymlife #fitlife #instafit #runninglateismycardio #eatclean #cleaneats #getbigbaby #teamunico #ibuiltthis #strongissexy #bairaesthetics #roadtopro #workout #leggings #iloveleggings #bikini #bodybuilding #figure #fitfam #amfitofficial - 2 days ago

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Another #motivationmonday comin’ at ya 💛
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•Today
•I want you to think about
•all that you ARE
•instead of all that you are NOT
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Thoughts are powerful; Think kind ones 😘 #believeinyourself

Another #motivationmonday comin’ at ya . •Today •I want you to think about •all that you ARE •instead of all that you are NOT . Thoughts are powerful; Think kind ones #believeinyourself - 3 days ago

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You gotta do this for you. This isn’t about anybody. Focus on yourself. Focus on your goals. Focus on your dreams. Live for you. Never lose sight of that.

You gotta do this for you. This isn’t about anybody. Focus on yourself. Focus on your goals. Focus on your dreams. Live for you. Never lose sight of that. - 3 days ago

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Because this peach ain’t gunna grow anymore by under-eating 😏
It’s so funny because when I asked @dylanbair_rd if I could have the weekend off from tracking to celebrate my 10 year wedding anniversary, he said of course- as long as you don’t undereat to make up for it. At first I was like okkuurr, sure enough Monday morning comes around and wow he knows me so well 😂 
But my mind/body needed this weekend. My motivation,energy,strength is back. And I’m feeling so grateful for Dylan today, because even if he hadn’t gotten my physique to where it is, he has changed my mindset and that is priceless. So here’s to getting in all my carbs and more booty gains. 
#bikincompetitor #npcbikini #npc #bootygains #bairaesthetics #baagainsttheworld #bodybuilding #iifym #bodybycarbs #girlswholift

Because this peach ain’t gunna grow anymore by under-eating It’s so funny because when I asked @dylanbair_rd if I could have the weekend off from tracking to celebrate my 10 year wedding anniversary, he said of course- as long as you don’t undereat to make up for it. At first I was like okkuurr, sure enough Monday morning comes around and wow he knows me so well But my mind/body needed this weekend. My motivation,energy,strength is back. And I’m feeling so grateful for Dylan today, because even if he hadn’t gotten my physique to where it is, he has changed my mindset and that is priceless. So here’s to getting in all my carbs and more booty gains. #bikincompetitor #npcbikini #npc #bootygains #bairaesthetics #baagainsttheworld #bodybuilding #iifym #bodybycarbs #girlswholift - 3 days ago

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Pretty sure she shows me up in this picture, but I’m okay with it 💕————————————————————————————14 weeks out and not letting myself put my life on hold because I’m in prep. So we got our first fur baby this weekend and I couldn’t be more in love with her already 💕 #bairaesthetics #bikini #bikinibodybuilding #npc #roadtopro #fitness #fit #gymshark #frenchie #frenchbulldog #puppy #fitnessmotivation #girlswholift #

Pretty sure she shows me up in this picture, but I’m okay with it ————————————————————————————14 weeks out and not letting myself put my life on hold because I’m in prep. So we got our first fur baby this weekend and I couldn’t be more in love with her already #bairaesthetics #bikini #bikinibodybuilding #npc #roadtopro #fitness #fit #gymshark #frenchie #frenchbulldog #puppy #fitnessmotivation #girlswholift # - 3 days ago

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Happy Birthday to Us 🎂🎊🎉🎁! I’m so lucky to share this day with you. 
There isn’t a single birthday gift in the world that will ever be worth what you mean to me. I realize each year how lucky i am to have you. Thank you for always giving me the kind of love that made all the difference💕
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#birthday#twentysix#gettingold#progress#strongnotskinny#betrue#love#likeforlikes#human#motivate#inspire#work#healthylifestyle#phamily#bairaesthetics#iifym#athlete#girlswholift#strongnotskinny#selflove#transphormation#balance#journey#duespaid#1stphorm#killdit#f45#lucky

Happy Birthday to Us ! I’m so lucky to share this day with you. There isn’t a single birthday gift in the world that will ever be worth what you mean to me. I realize each year how lucky i am to have you. Thank you for always giving me the kind of love that made all the difference ——————————————————————————— . . . . . #birthday #twentysix #gettingold #progress #strongnotskinny #betrue #love #likeforlikes #human #motivate #inspire #work #healthylifestyle #phamily #bairaesthetics #iifym #athlete #girlswholift #strongnotskinny #selflove #transphormation #balance #journey #duespaid #1stphorm #killdit #f45 #lucky - 3 days ago

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One day at a time 🙌🏻 is something the boss man @dylanbair_rd told me during check ins for my last and 4th prep of last season. The prep going into the show I earned my pro card ☺️ that mindset has been something I’ve been taking into my improvement season and just life in general. Focusing on all the things I can control to reach my goals yet being present in what keeps me going to execute each and every day •
Taking advantage of the T I M E I have until prep starts, any guesses on when that may be?! 🙃
•
#IFBBPRO #BairAesthetics #bikinipro #improvementseason #prodebut2019 #motivationmonday

One day at a time 🏻 is something the boss man @dylanbair_rd told me during check ins for my last and 4th prep of last season. The prep going into the show I earned my pro card ️ that mindset has been something I’ve been taking into my improvement season and just life in general. Focusing on all the things I can control to reach my goals yet being present in what keeps me going to execute each and every day • Taking advantage of the T I M E I have until prep starts, any guesses on when that may be?! 🙃 • #IFBBPRO #BairAesthetics #bikinipro #improvementseason #prodebut2019 #motivationmonday - 3 days ago

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Skipping the gym this morning to go dedicate my Monday to my other goals. If you didn't know I am in school to be a Registered Dietitian! It's tough but I never give up. Do you have goals outside of the gym?

Skipping the gym this morning to go dedicate my Monday to my other goals. If you didn't know I am in school to be a Registered Dietitian! It's tough but I never give up. Do you have goals outside of the gym? - 3 days ago

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