#buildyourbody

185,001 posts

This morning’s running squad 🙌
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#run #miami #morningrun #morningjog #cardio #sweat #weightloss #weightlossjourney #dog #dogpics #dogrun #runkeeper #running #run #runnerlife #weekendvibes #fitness #activelifestyle #workout #gym #fitness  #pushyourself #gymlife #fitnessjourney #fitchick #exercise #buildyourbody #fitfam #fitlife #fitnesstransformation

This morning’s running squad . . . . . . . . . . . . . . . . . . . . . . #run #miami #morningrun #morningjog #cardio #sweat #weightloss #weightlossjourney #dog #dogpics #dogrun #runkeeper #running #run #runnerlife #weekendvibes #fitness #activelifestyle #workout #gym #fitness #pushyourself #gymlife #fitnessjourney #fitchick #exercise #buildyourbody #fitfam #fitlife #fitnesstransformation - 1 hour ago

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This is what my life consists of: Fish, lemon rice, and wilted lettuce 😝 .
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#gaintrain #strong #dedication #gymtime #gains #workout #healthylifestyle #fight #determination #weighttraining #nofear #buildyourbody  #cardio #sweat #fitfam #strengthtraining #trusttheprocess #patience  #leanbulk #lovetolift #rice #carbs #protein #yum

This is what my life consists of: Fish, lemon rice, and wilted lettuce . . . . . . . . . #gaintrain #strong #dedication #gymtime #gains #workout #healthylifestyle #fight #determination #weighttraining #nofear #buildyourbody #cardio #sweat #fitfam #strengthtraining #trusttheprocess #patience #leanbulk #lovetolift #rice #carbs #protein #yum - 1 hour ago

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Be stronger than your excuses! 💪🏻 Get up and get movin’!!! 😛
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#gymtherapy #getfitstayfit #puttinginthework

Be stronger than your excuses! 🏻 Get up and get movin’!!! 😛 • • #gymtherapy #getfitstayfit #puttinginthework - 1 hour ago

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Sunday-Funday🤪
#fitness #fitfam #fit #motivated #tattoos #bodybuilding #buildyourbody #workout #fitnessmotivation #fitnessjourney #stayfocused #staywoke #aesthetic #athletic #gymshark #gymlife #gymmotivation #gymjunkie #gymrat #gymflow #igfitness #transformation #gains #gaintrain #fitnessaddict #instafitness #zoo #bmfit #squad #guccigains

Sunday-Funday🤪 #fitness #fitfam #fit #motivated #tattoos #bodybuilding #buildyourbody #workout #fitnessmotivation #fitnessjourney #stayfocused #staywoke #aesthetic #athletic #gymshark #gymlife #gymmotivation #gymjunkie #gymrat #gymflow #igfitness #transformation #gains #gaintrain #fitnessaddict #instafitness #zoo #bmfit #squad #guccigains - 1 hour ago

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Sumosquats from todays legsession #girlswithtattoos #glutes🍑 #greymelange #allkindsofgains #improvementseason #betterbodies #blackloosetop #goals #sumosquats #workhard #noonecanstopme #girlswholift #buildyourbody #visuliseyourgoals #legday #dontskiplegday  @officialbetterbodies

Sumosquats from todays legsession #girlswithtattoos #glutes #greymelange #allkindsofgains #improvementseason #betterbodies #blackloosetop #goals #sumosquats #workhard #noonecanstopme #girlswholift #buildyourbody #visuliseyourgoals #legday #dontskiplegday @officialbetterbodies - 1 hour ago

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DAY 47 of the @bodybuildingcom @jymsupps all access challenge series 2019. 
Today I took part In the wye valley runners muddy woody 6miler. I can confirm it was very muddy.

The route was absolutely horrific, it's the 1st time I have ever run off-road usually I stick to paths, roads and walks. The mud was so deep in places it felt like I was running with buckets of mud on my feet. The stream was freezing and much deeper than I imagined, and the hills were ridiculous. Despite all this i had an amazing time finishing in 81st place out of 375 starters and I would recommend the race or similar races to anyone who wants to try something a little different. 
That's another one checked off the 2019 get fit activity list ✔let's see if we can do a few more by the end of this challenge. 
I also think my trainers have about had it now 😟. Is anyone else doing any alternative fitness activities to keep them on track? I wanna try as many new things as possible this year!

#bbcomchallengeseries2019
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#goals #challenge #fitness #getfit  #muscle #sweat #strong #workout #fitdad #strongdad #fit #fitness #fitfam #fitgoals #instafit #instahealth #health #healthy #transformation #journey #run #running #weightloss #bbcommotivation #bodybuildingcom #buildyourbody #bestself

DAY 47 of the @bodybuildingcom @jymsupps all access challenge series 2019. Today I took part In the wye valley runners muddy woody 6miler. I can confirm it was very muddy. The route was absolutely horrific, it's the 1st time I have ever run off-road usually I stick to paths, roads and walks. The mud was so deep in places it felt like I was running with buckets of mud on my feet. The stream was freezing and much deeper than I imagined, and the hills were ridiculous. Despite all this i had an amazing time finishing in 81st place out of 375 starters and I would recommend the race or similar races to anyone who wants to try something a little different. That's another one checked off the 2019 get fit activity list let's see if we can do a few more by the end of this challenge. I also think my trainers have about had it now 😟. Is anyone else doing any alternative fitness activities to keep them on track? I wanna try as many new things as possible this year! #bbcomchallengeseries2019 . . . . . . . . #goals #challenge #fitness #getfit #muscle #sweat #strong #workout #fitdad #strongdad #fit #fitness #fitfam #fitgoals #instafit #instahealth #health #healthy #transformation #journey #run #running #weightloss #bbcommotivation #bodybuildingcom #buildyourbody #bestself - 2 hours ago

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Handstands have become an obsession for me. They do the same thing to me that solving a Rubik's cube does: they force me to increase my concentration and focus on only 1 thing. And with so many challenging variations ...this odyssey will never end! I like the sounds of that.

I learned how to hold handstands in my 40's. Anything is possible if you want to make it possible.
The good things always require time and effort. But that's why they are so damn good. If you want to build the muscular structure (just like I did, from scratch) to learn handstands 👉🏻 @mystrengthacademy (link in bio). Photo by @NatalieMinh (Natalie is one of my people! This photo reminds me of all the crazy fun we had that day 
#handstands #StrongFitwomen #Teambbcom #TeamBSN #buildyourbody #stealtheshow #inversionjunkies #handstandpractice #fitover40

Handstands have become an obsession for me. They do the same thing to me that solving a Rubik's cube does: they force me to increase my concentration and focus on only 1 thing. And with so many challenging variations ...this odyssey will never end! I like the sounds of that. I learned how to hold handstands in my 40's. Anything is possible if you want to make it possible. The good things always require time and effort. But that's why they are so damn good. If you want to build the muscular structure (just like I did, from scratch) to learn handstands 🏻 @mystrengthacademy (link in bio). Photo by @NatalieMinh (Natalie is one of my people! This photo reminds me of all the crazy fun we had that day #handstands #StrongFitwomen #Teambbcom #TeamBSN #buildyourbody #stealtheshow #inversionjunkies #handstandpractice #fitover40 - 2 hours ago

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# 1 TIP TO GROW THE GLUTES?🍑
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The most noticeable growth will happen when you lift HEAVY🏋🏼‍♀️ Hey girls, don’t be afraid to start stacking on the plates!! No, it will not make you suddenly “manly” or “bulky.” It will grow, lift, and sculpt your muscles like never before. Progressively start overloading those glutes! Add weight over the course of your training (within safe reason).
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Here’s some of my booty building essentials that set the glutes on FIRE🔥:
1️⃣ Kneeling Squats (best on a smith machine)
2️⃣ Cable Pull Throughs
3️⃣ Single Leg RDLs
4️⃣ Hip Thrusts
5️⃣ Single Leg Hip Thrust (recommend to superset with previous slide...ouch😬)
6️⃣ Back Hyperextension
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Give them a try and let me know whatcha think🤩

# 1 TIP TO GROW THE GLUTES? • The most noticeable growth will happen when you lift HEAVY🏋🏼‍♀️ Hey girls, don’t be afraid to start stacking on the plates!! No, it will not make you suddenly “manly” or “bulky.” It will grow, lift, and sculpt your muscles like never before. Progressively start overloading those glutes! Add weight over the course of your training (within safe reason). • Here’s some of my booty building essentials that set the glutes on FIRE: 1️⃣ Kneeling Squats (best on a smith machine) 2️⃣ Cable Pull Throughs 3️⃣ Single Leg RDLs 4️⃣ Hip Thrusts 5️⃣ Single Leg Hip Thrust (recommend to superset with previous slide...ouch😬) 6️⃣ Back Hyperextension • Give them a try and let me know whatcha think🤩 - 2 hours ago

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Just like Rome, this thang wasn’t built in a day🍑
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#putitwork #healthybodyhappymind #justbash #onlinepersonaltrainer #bootygainz #fitnessinspo #motivateyourself #buildyourbody #hardworkpaysoffs #bodybuildingwomen #sundaymotivation #alphaleteleggings

Just like Rome, this thang wasn’t built in a day . . . . . . . . #putitwork #healthybodyhappymind #justbash #onlinepersonaltrainer #bootygainz #fitnessinspo #motivateyourself #buildyourbody #hardworkpaysoffs #bodybuildingwomen #sundaymotivation #alphaleteleggings - 2 hours ago

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1, 2 yay my muscles grew
3, 4 looking forward to more
5, 6 work hard, no tricks
7, 8 I just can't wait
9, 10 to do it all over again! 💪🏼🤗
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Post workout endorphins talking, cheesy I know but I dont care. Working on getting my glutes to catch up with my hams/quads, I'm a bit impatient but trusting the process, plus I know I've gotten stronger/more power since I started lifting consistently. But still 😑
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If you want something you have to work for it right? Get comfortable with being uncomfortable and push past the pain has been my mindset lately. So go out and mf get it! Believe & Achieve.
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Ps watched Alita Battle Angel with the family yesterday and she's pretty bada$$, I thought it was a good movie. .
Happy Sunday!
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#bodybuilding #legday #leggains #momswholift #girlswholiftheavy #buildyourbody #determined #strongissexy #fitnessmotivation #fitnessjourney #fitmomof3 #fitfam #fitspo #nikewomen #quads #physique #girlswithmuscle #shelifts #glutes #fitchicks  #fitmom #fitover35 #strongwomen #gainz #pushyourself #trainhard #igfit #workout

1, 2 yay my muscles grew 3, 4 looking forward to more 5, 6 work hard, no tricks 7, 8 I just can't wait 9, 10 to do it all over again! 🏼🤗 . Post workout endorphins talking, cheesy I know but I dont care. Working on getting my glutes to catch up with my hams/quads, I'm a bit impatient but trusting the process, plus I know I've gotten stronger/more power since I started lifting consistently. But still 😑 . If you want something you have to work for it right? Get comfortable with being uncomfortable and push past the pain has been my mindset lately. So go out and mf get it! Believe & Achieve. . Ps watched Alita Battle Angel with the family yesterday and she's pretty bada$$, I thought it was a good movie. . Happy Sunday! . . . . . #bodybuilding #legday #leggains #momswholift #girlswholiftheavy #buildyourbody #determined #strongissexy #fitnessmotivation #fitnessjourney #fitmomof3 #fitfam #fitspo #nikewomen #quads #physique #girlswithmuscle #shelifts #glutes #fitchicks #fitmom #fitover35 #strongwomen #gainz #pushyourself #trainhard #igfit #workout - 2 hours ago

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#legday x2 this week because less than ✌🏻weeks to the Arnold. 💪🏻.
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Last day for @Muscletech ‘s Vapor 1 on sale @bodybuildingcom for 30% off 🧡 This pre-workout is DELICIOUS. Link in Profile 👆🏻👆🏻👆🏻.
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Who got their workout in today? Annnd who is coming to the Arnold?! I want to meet y’all! ⤵️.
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#teambodybuildingcom #teambbcom #muscletechvapor1 #sponsored #muscletech #fitmom #girlswholift #strongwomen #preworkout #supps #supplements #buildyourbody #sundayfunday

#legday x2 this week because less than 🏻weeks to the Arnold. 🏻. . Last day for @Muscletech ‘s Vapor 1 on sale @bodybuildingcom for 30% off 🧡 This pre-workout is DELICIOUS. Link in Profile 🏻🏻🏻. . Who got their workout in today? Annnd who is coming to the Arnold?! I want to meet y’all! ️. . . #teambodybuildingcom #teambbcom #muscletechvapor1 #sponsored #muscletech #fitmom #girlswholift #strongwomen #preworkout #supps #supplements #buildyourbody #sundayfunday - 2 hours ago

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Best results wtih @dkampolis thank u so much!!! Never felt better!!!!! You are the top of the top my friend!!! 🙏🙏🙏🙏⛓⛓⛓⛓⛓⛓⛓⛓⛓⛓⛓⛓⛓⛓⛓⛓⛓⛓🔝🔝🔝🔝🤜🔥🤛🏽#training #fitness #functional #workout #sundayworkout #gym #crossfit #buildyourbody

Best results wtih @dkampolis thank u so much!!! Never felt better!!!!! You are the top of the top my friend!!! ⛓⛓⛓⛓⛓⛓⛓⛓⛓⛓⛓⛓⛓⛓⛓⛓⛓⛓🤜🤛🏽#training #fitness #functional #workout #sundayworkout #gym #crossfit #buildyourbody - 2 hours ago

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Getting that quick Sunday pump on!! Hope u guys are getting yours!!💪💪💪
#yeg #pump #teamoakleyfitness #getyours #roadto212 #grow #buildyourbody #growseason #gainsville #nobodyoutworksme #200club #livelifetothefullest #trainhard #training #nevergiveup #goals #followyourdreams #traininsane

Getting that quick Sunday pump on!! Hope u guys are getting yours!! #yeg #pump #teamoakleyfitness #getyours #roadto212 #grow #buildyourbody #growseason #gainsville #nobodyoutworksme #200club #livelifetothefullest #trainhard #training #nevergiveup #goals #followyourdreams #traininsane - 2 hours ago

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No gym today! Rest day .
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Please follow !!
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Thanks for all the like and help! .
#bigunit #transformation #focus #yyc #yycworkout #gym #workout #hardwork #hardworkpaysoffs #supplementkingcalgary #projectrock #goodlifefitness #love #proud #family #stayahomedad #willfindsaway #canadawill #liverpoolfc  #projectfocusofficial #bodybuildingcom
#buildyourbody #bestself #gymshark
#Challenge #life #uashowcase #UAChallenge #changeyourlife #yyc #yycworkout #tequilageneration

No gym today! Rest day . . . . . Please follow !! . Thanks for all the like and help! . #bigunit #transformation #focus #yyc #yycworkout #gym #workout #hardwork #hardworkpaysoffs #supplementkingcalgary #projectrock #goodlifefitness #love #proud #family #stayahomedad #willfindsaway #canadawill #liverpoolfc #projectfocusofficial #bodybuildingcom #buildyourbody #bestself #gymshark #Challenge #life #uashowcase #UAChallenge #changeyourlife #yyc #yycworkout #tequilageneration - 2 hours ago

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I ...
I'm a boomerang 
It doesn't matter how you throw me 
I'll turn around and back in the game 
Even better than the old me.
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#selfdiscipline #selfcare #betterment #perseverance #itsyourlife #itsyourbody #buildyourbody #eatwelllivewell #stayfit #doyou #guncle #enjoyyourself #liveyourlife #ageisjustanumber #yourlife #nowornever #noregrets #over50andfabulous #livetothefullest #livehealthy #gyms #allyouhaveisyourself #youfirst #yesyoucan #lookbetternaked #whynot

I ... I'm a boomerang It doesn't matter how you throw me I'll turn around and back in the game Even better than the old me. . . . . . . . . . . . . . . . . #selfdiscipline #selfcare #betterment #perseverance #itsyourlife #itsyourbody #buildyourbody #eatwelllivewell #stayfit #doyou #guncle #enjoyyourself #liveyourlife #ageisjustanumber #yourlife #nowornever #noregrets #over50andfabulous #livetothefullest #livehealthy #gyms #allyouhaveisyourself #youfirst #yesyoucan #lookbetternaked #whynot - 2 hours ago

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49. 
#49 #fourtynine #fit #fitness #fitnessgirl #fitover40 #fitcloseto50 #fitnessinstructorlife #muscle #womanenergie #womanmuscle #muscleissexy #buildyoursoul #buildyourbody #buildyourbrain #healthylifestyle #healthylife #fitlife #fitlifestyle #agemotivation #agearejustnumbers #agelessfitness #agelessbeauty #justdoit

49. #49 #fourtynine #fit #fitness #fitnessgirl #fitover40 #fitcloseto50 #fitnessinstructorlife #muscle #womanenergie #womanmuscle #muscleissexy #buildyoursoul #buildyourbody #buildyourbrain #healthylifestyle #healthylife #fitlife #fitlifestyle #agemotivation #agearejustnumbers #agelessfitness #agelessbeauty #justdoit - 2 hours ago

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I've had this Rx pic in my phone for weeks  debating whether of not to post it. Medications are a struggle for me. (I'll let you guess how old I am... which is why it frustrates me) I'm anti-meds. Ibuprofen or Excedrin at the most. A few weeks ago I went for routine bloodwork.  My LDL cholesterol came back high.  Normal triglycerides and HDL. Since I've been doing keto, I'm hoping it was from the diet change and will eventually balance out so I can quit these.  But with a family history of heart problems, it's possibly inherited. .
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Heres to going strong!
#BBcomChallengeSeries
@jymsupps
@bbcomchallengeseries
#6weeks2shred
#challengeyourbody
#gains
#transformation2019
#primalfitness
#primal
#6weekstoshred
#Reclaim #Redesign #bodybuildingcom #gymbeast #bodybuilder #bestlife #buildyourbody #determination #dedication @transformforlife #keto 
@bodybuildingcom @jimstoppani #challengeseries#bodybuildingcom #bodybuildingcomchallenge#sixweekshortcuttoshred 
#anti-meds #ditchthebottle #keepthetickerstrong

I've had this Rx pic in my phone for weeks debating whether of not to post it. Medications are a struggle for me. (I'll let you guess how old I am... which is why it frustrates me) I'm anti-meds. Ibuprofen or Excedrin at the most. A few weeks ago I went for routine bloodwork. My LDL cholesterol came back high. Normal triglycerides and HDL. Since I've been doing keto, I'm hoping it was from the diet change and will eventually balance out so I can quit these. But with a family history of heart problems, it's possibly inherited. . . Heres to going strong! #BBcomChallengeSeries @jymsupps @bbcomchallengeseries #6weeks2shred #challengeyourbody #gains #transformation2019 #primalfitness #primal #6weekstoshred #Reclaim #Redesign #bodybuildingcom #gymbeast #bodybuilder #bestlife #buildyourbody #determination #dedication @transformforlife #keto @bodybuildingcom  @jimstoppani  #challengeseries #bodybuildingcom  #bodybuildingcomchallenge #sixweekshortcuttoshred   #anti -meds #ditchthebottle #keepthetickerstrong - 3 hours ago

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Deadlifts are life
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#goodlifefitness #gymshark #gymsharktrain #gymshark66 #bodybuildingcom #bestself #buildyourbody #deadliftform #pulldayworkout #deadlifter #deadliftform #pullheavy #deadlifttillimdead #liftheavy #hypertrophy #backgains #corestrengthening #trainhardorgohome

Deadlifts are life . . . . . . . . . . . . . . . . . #goodlifefitness #gymshark #gymsharktrain #gymshark66 #bodybuildingcom #bestself #buildyourbody #deadliftform #pulldayworkout #deadlifter #deadliftform #pullheavy #deadlifttillimdead #liftheavy #hypertrophy #backgains #corestrengthening #trainhardorgohome - 3 hours ago

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Still cooking up these lats ! @domsupersliced #train #trainer #nyc #training #strong #motivation #bodybuilding #power #determination #lifestyle #abs #chest #buildyourbody #eatclean #eatcleantraindirty #shredded #shred #chestday #npcmensphysique #ifbbpro

Still cooking up these lats ! @domsupersliced #train #trainer #nyc #training #strong #motivation #bodybuilding #power #determination #lifestyle #abs #chest #buildyourbody #eatclean #eatcleantraindirty #shredded #shred #chestday #npcmensphysique #ifbbpro - 3 hours ago

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Today would’ve been your 58th birthday and though we’ve spent the last 5 of your birthdays without you here with us, we still celebrate them like you are because you deserve to be celebrated. You were the best daddy a girl could ever ask for a not a day goes by that I don’t think of you or do my best to keep making you proud of me. I wish you would’ve been able to meet landen because I think you would’ve gotten a major kick out of the character your grandson is because trust me when I say he is full of spunk and happiness. Christopher and I (and the rest of our family) miss you so much. I love you daddy, happy happy heavenly birthday 💕❤️😘
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. #fitnessmodelsdotcom #RoadToPro #npcbikinicompetitor #daddysgirlforever #followmyjourney #happybirthdayinheaven

Today would’ve been your 58th birthday and though we’ve spent the last 5 of your birthdays without you here with us, we still celebrate them like you are because you deserve to be celebrated. You were the best daddy a girl could ever ask for a not a day goes by that I don’t think of you or do my best to keep making you proud of me. I wish you would’ve been able to meet landen because I think you would’ve gotten a major kick out of the character your grandson is because trust me when I say he is full of spunk and happiness. Christopher and I (and the rest of our family) miss you so much. I love you daddy, happy happy heavenly birthday . . #fitnessmodelsdotcom #RoadToPro #npcbikinicompetitor #daddysgirlforever #followmyjourney #happybirthdayinheaven - 3 hours ago

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Told them they need to chill it too early for jumping around lol they miserable...
#fitlife #simplyshredded #bodytransformation #fitnessmotivation #fitnessfreaks #fitnessgoals #gramfitness #gramfit #getfit  #ripped #flex #gym #gymmotivation #flexin #gymnastics #gymmotivation #fitnessmodel #fitnessmotivations #ebonyfitness #ebonyfitfreaks #ebonyaesthetics #ebony #body #buildyourbody #bodybuildingcom #bestself #nopainnogain #gymlife #fitnessaddict  #bodybuilding #muscle

Told them they need to chill it too early for jumping around lol they miserable... #fitlife #simplyshredded #bodytransformation #fitnessmotivation #fitnessfreaks #fitnessgoals #gramfitness #gramfit #getfit   #ripped #flex #gym #gymmotivation #flexin #gymnastics #gymmotivation #fitnessmodel #fitnessmotivations #ebonyfitness #ebonyfitfreaks #ebonyaesthetics #ebony #body #buildyourbody #bodybuildingcom #bestself #nopainnogain #gymlife #fitnessaddict   #bodybuilding #muscle - 3 hours ago

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🏅MY CURRENT VITAMIN STACK🏅
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📓Every time you increase your workload, you deplete vitamins in the body. Anybody who works out needs vitamins period. ✅
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💊Multivitamin
💢Why take a multivitamin? Yes, we can get a lot of nutrients from food, especially fruits and vegetables, but the fact is we do not. When we don't eat enough fruits and vegetables, we miss essential nutrients. Hence we take a multivitamin to ensure the body gets the vitamins and minerals it needs.
💊Vitamin D
💢Absorbs calcium and promotes bone growth
💊Vitamin C
💢The immunity vitamin 🤧. A strong antioxidant that strengthens the human body’s defenses. Reduces the risk of chronic diseases.
💊Chelated Magnesium.
💢Essential dietary mineral that plays important roles in supporting a healthy nervous system, helping muscles relax properly, & maintaining a healthy heart beat.
💊Omega-3 Fish Oil
💢Promotes heart, brain, vision, and joint health ⛑
💊Probiotic
💢Emerging science is showing a link between gut and brain health 🔎. Probiotics maintain a balance between the good and bad bacterial in ones gut. Stress and lack of sleep may alter this balance causing a weakened immune system and foggy brain. Probiotics are studied to have very similar effects to Nootropics. Nootropics help certain 🧠 functions such as memory, mental speed and focus.
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Any questions about any of these vitamins/minerals please feel free to comment below👇or Direct Message me
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #wholefoodsmarket #naturalphysique #vitaminsandminerals #vitamins #gymshark #buildmuscle #nutritioncoach #leangainz #magnesium #goalseeker #caloricdeficit #shreddedlife #aestheticbodybuilding #healthyeatingideas #probiotic #gymsharktrain #multivitamin #weightlossideas #micronutrients #nutritionist #weightlosshelp #burncalories #hypertrophy #naturalbodybuilding #instagrambodybuilding #1upnutrition #eatyourgreens #eatyourfruits #buildyourbody #transformyourbody @gymshark @1upnutrition @alphalete @ehplabs @jed_north

🏅MY CURRENT VITAMIN STACK🏅 - Every time you increase your workload, you deplete vitamins in the body. Anybody who works out needs vitamins period. - Multivitamin Why take a multivitamin? Yes, we can get a lot of nutrients from food, especially fruits and vegetables, but the fact is we do not. When we don't eat enough fruits and vegetables, we miss essential nutrients. Hence we take a multivitamin to ensure the body gets the vitamins and minerals it needs. Vitamin D Absorbs calcium and promotes bone growth Vitamin C The immunity vitamin 🤧. A strong antioxidant that strengthens the human body’s defenses. Reduces the risk of chronic diseases. Chelated Magnesium. Essential dietary mineral that plays important roles in supporting a healthy nervous system, helping muscles relax properly, & maintaining a healthy heart beat. Omega-3 Fish Oil Promotes heart, brain, vision, and joint health ⛑ Probiotic Emerging science is showing a link between gut and brain health . Probiotics maintain a balance between the good and bad bacterial in ones gut. Stress and lack of sleep may alter this balance causing a weakened immune system and foggy brain. Probiotics are studied to have very similar effects to Nootropics. Nootropics help certain 🧠 functions such as memory, mental speed and focus. - - - Any questions about any of these vitamins/minerals please feel free to comment belowor Direct Message me #wholefoodsmarket #naturalphysique #vitaminsandminerals #vitamins #gymshark #buildmuscle #nutritioncoach #leangainz #magnesium #goalseeker #caloricdeficit #shreddedlife #aestheticbodybuilding #healthyeatingideas #probiotic #gymsharktrain #multivitamin #weightlossideas #micronutrients #nutritionist #weightlosshelp #burncalories #hypertrophy #naturalbodybuilding #instagrambodybuilding #1upnutrition #eatyourgreens #eatyourfruits #buildyourbody #transformyourbody @gymshark @1upnutrition @alphalete @ehplabs @jed_north - 3 hours ago

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Another booty workout! 🍑🍑
SWIPE FOR WORKOUT 👉🏼👉🏼👉🏼
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For this one I am switching it up a bit. I also added my warmup before I hit the weights, you always want to make sure that the muscle that you are looking to work on is nice and warmed up to avoid injury or a strain. The video is sped up! So make sure all movements are slow and controlled!!! -
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Warmup (no rest between exsersises) • 1x20
• 1x15 (per leg) • 1x20 (per leg) • 1x15 (per leg) • 1x20 (per leg) • 1x20 -
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-Deadlift - this one is for the hamstrings 
Feel free to do more weight if you're strong 
I just used the 45lbs bar, because all I want to do is tone. 
3x20 
With the sumo pluse squat in between sets 
3x30 * I do one set of deadlifts and one set of sumo pluse squat with no rest between exsersises. Once you're done with one set I usually rest for about a min. -
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-Cable "secretary kick" this one helps with rounding the glute. I used 5 lbs on the cable. 
3x15 per leg 
Donkey kick, I used 10 lbs 
3x15 * Same thing here as above, I do the full set of secretary kicks (both legs), go back to the first leg and start with the donkey kick (do both legs and that's one set). Make sure you are tightening your core for these two exsersises and that you're focusing on using  your glute muscle. Rest for a minute after doing one set (1x secretary 1x donkey kicks) -
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- Glute bridges w/ @build_a_booty_bands make sure the band is right above the knees. When you go up hold for a couple of seconds opening your legs <--> while holding. 
3x20 w/ 30lbs weight 
Single leg glute bridges 
3x10 (per leg) w/ 15lbs weight * Hope you're getting the gist of things by now haha I do one set of glute Bridges then right into the single glute bridge (that counting as one set) check my face out 🤣🤣-
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-Hip Abduction 
3x25 w/ 75lbs -
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-Squated hip abduction 
3x25 w/ 100lbs -
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- lastly I did a full body yoga flow to stretch out my legs and cool down 😊😊 STRETCH AS MUCH AS POSSIBLE to avoid being overly sore the next couple of days!

Another booty workout! SWIPE FOR WORKOUT 🏼🏼🏼 - - For this one I am switching it up a bit. I also added my warmup before I hit the weights, you always want to make sure that the muscle that you are looking to work on is nice and warmed up to avoid injury or a strain. The video is sped up! So make sure all movements are slow and controlled!!! - - - Warmup (no rest between exsersises) • 1x20 • 1x15 (per leg) • 1x20 (per leg) • 1x15 (per leg) • 1x20 (per leg) • 1x20 - - -Deadlift - this one is for the hamstrings Feel free to do more weight if you're strong I just used the 45lbs bar, because all I want to do is tone. 3x20 With the sumo pluse squat in between sets 3x30 * I do one set of deadlifts and one set of sumo pluse squat with no rest between exsersises. Once you're done with one set I usually rest for about a min. - - -Cable "secretary kick" this one helps with rounding the glute. I used 5 lbs on the cable. 3x15 per leg Donkey kick, I used 10 lbs 3x15 * Same thing here as above, I do the full set of secretary kicks (both legs), go back to the first leg and start with the donkey kick (do both legs and that's one set). Make sure you are tightening your core for these two exsersises and that you're focusing on using your glute muscle. Rest for a minute after doing one set (1x secretary 1x donkey kicks) - - - Glute bridges w/ @build_a_booty_bands make sure the band is right above the knees. When you go up hold for a couple of seconds opening your legs <--> while holding. 3x20 w/ 30lbs weight Single leg glute bridges 3x10 (per leg) w/ 15lbs weight * Hope you're getting the gist of things by now haha I do one set of glute Bridges then right into the single glute bridge (that counting as one set) check my face out 🤣🤣- - - -Hip Abduction 3x25 w/ 75lbs - - -Squated hip abduction 3x25 w/ 100lbs - - - lastly I did a full body yoga flow to stretch out my legs and cool down STRETCH AS MUCH AS POSSIBLE to avoid being overly sore the next couple of days! - 3 hours ago

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Today was a shoulder and chest day and this was a fun giant set I did it started with ez bar upright rows followed by resistance cable upright rows and finished with resistance cable side lateral raises
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#buildyourbody #bodybuilding #healthy #gymlife #gymrat #dedicated #discipline #noexcuses #workout #weightlifting #neverenough #bodybuilder #shoulders #shoulderworkout #traps #gainz #gains #lift #gohardorgohome #gohard #fit #fitfam

Today was a shoulder and chest day and this was a fun giant set I did it started with ez bar upright rows followed by resistance cable upright rows and finished with resistance cable side lateral raises - - - - - #buildyourbody #bodybuilding #healthy #gymlife #gymrat #dedicated #discipline #noexcuses #workout #weightlifting #neverenough #bodybuilder #shoulders #shoulderworkout #traps #gainz #gains #lift #gohardorgohome #gohard #fit #fitfam - 3 hours ago

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With my girl for a drink 🥂🥂 @lulabordi .
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#justforadrink #beauty #friends #saturdaymood #weekend #friendly #love #fitgirl #fitness #ladiesnight #cheers #recipeoftheweek #buildyourbody #hardworkout #holmesplace #ateliercocktail #bar #champagne #fiesta #party #ladies #training #trainhard #switzerland #italy #italiangirl #swissgirl #geneva #traveler #globetrotter

With my girl for a drink 🥂🥂 @lulabordi . . #justforadrink #beauty #friends #saturdaymood #weekend #friendly #love #fitgirl #fitness #ladiesnight #cheers #recipeoftheweek #buildyourbody #hardworkout #holmesplace #ateliercocktail #bar #champagne #fiesta #party #ladies #training #trainhard #switzerland #italy #italiangirl #swissgirl #geneva #traveler #globetrotter - 3 hours ago

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Abs day 💪🏻 #me #fitness #black #pink #abs #training #workout #gym #fit #fitmom #loveit #buildyourbody #picoftheday #instafit #instame #instagood #fitnessaddict

Abs day 🏻 #me #fitness #black #pink #abs #training #workout #gym #fit #fitmom #loveit #buildyourbody #picoftheday #instafit #instame #instagood #fitnessaddict - 3 hours ago

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MINDSET is a strategy that can be utilized to take action 🧠 ⁣⁣
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Think about it. If we fully convince ourselves that we CAN’T do something without even trying, we will take no action at all to even get close to achieving whatever it is that we want to achieve. Based on that kind of thinking we would simply think we would be wasting our time trying at all. A negative mindset leads to no acion.⁣⁣
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This is why I am so passionate about reiterating the importance of training our MINDSETS. Our Mindset is a tool that can be utilized to help us take the necessary steps to get closer to whatever it is we are trying achieve. It makes it possible to go the right direction. Without the right mindset, putting in the work becomes difficult.⁣⁣⁣
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The power of belief and confidence is SO REAL.The positive self-talk, suffocating negative thoughts from our brain, and rewiring our brain into knowing we can do something. It allows us to keep on working hard since we know we will eventually succeed.⁣⁣⁣
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People used to think it was IMPOSSIBLE for humans to run a mile under 4 minutes. BUT when Roger Bannister ran a mile under 4 minutes, more people ran it under 4 minutes soon after b/c people now knew it was possible. All it took was a switch in belief. With this being said, a switch in BELIEF/MINDSET can drastically influence the outcome of our lives.⁣⁣⁣
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#mindsetisverything #mentality #selftalk #getstronger #selfbelief #pumpingiron #mentalstrength #swoldiernation #powerbuilder #striations #workoutlife #swolelife #workoutinspiration #musclemass #fitfreaks #musclegrowth #leanbulk #getswole #strongfit #trainwithme #buildyourbody #fitness24seven #gymfreaks #gymbeast #gyminspiration #feelingstrong #gymday #liftingweights #gymislife #fitsporation

MINDSET is a strategy that can be utilized to take action 🧠 ⁣⁣ ⁣⁣⁣ Think about it. If we fully convince ourselves that we CAN’T do something without even trying, we will take no action at all to even get close to achieving whatever it is that we want to achieve. Based on that kind of thinking we would simply think we would be wasting our time trying at all. A negative mindset leads to no acion.⁣⁣ -⁣⁣⁣ This is why I am so passionate about reiterating the importance of training our MINDSETS. Our Mindset is a tool that can be utilized to help us take the necessary steps to get closer to whatever it is we are trying achieve. It makes it possible to go the right direction. Without the right mindset, putting in the work becomes difficult.⁣⁣⁣ -⁣⁣⁣ The power of belief and confidence is SO REAL.The positive self-talk, suffocating negative thoughts from our brain, and rewiring our brain into knowing we can do something. It allows us to keep on working hard since we know we will eventually succeed.⁣⁣⁣ -⁣⁣⁣ People used to think it was IMPOSSIBLE for humans to run a mile under 4 minutes. BUT when Roger Bannister ran a mile under 4 minutes, more people ran it under 4 minutes soon after b/c people now knew it was possible. All it took was a switch in belief. With this being said, a switch in BELIEF/MINDSET can drastically influence the outcome of our lives.⁣⁣⁣ -⁣⁣⁣ -⁣⁣⁣ -⁣⁣⁣ -⁣⁣⁣ -⁣⁣⁣ -⁣⁣⁣ -⁣⁣⁣ -⁣⁣⁣ -⁣⁣⁣ -⁣⁣⁣ -⁣⁣⁣ - #mindsetisverything #mentality #selftalk #getstronger #selfbelief #pumpingiron #mentalstrength #swoldiernation #powerbuilder #striations #workoutlife #swolelife #workoutinspiration #musclemass #fitfreaks #musclegrowth #leanbulk #getswole #strongfit #trainwithme #buildyourbody #fitness24seven #gymfreaks #gymbeast #gyminspiration #feelingstrong #gymday #liftingweights #gymislife #fitsporation - 3 hours ago

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When he says we are going out for food ➡️ 🍕🌯🙋‍♀️👑
⠀⠀⠀⠀⠀⠀⠀⠀⠀
On a serious note I’ve needed a little break from everything the past few days, I’ve not really been feeling myself but telling myself to just smile and be grateful for what I have! When you focus on the good, the good gets better. To anyone struggling, keep going, because you did not come this far just to come this far ❤️

When he says we are going out for food 🌯‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On a serious note I’ve needed a little break from everything the past few days, I’ve not really been feeling myself but telling myself to just smile and be grateful for what I have! When you focus on the good, the good gets better. To anyone struggling, keep going, because you did not come this far just to come this far ️ - 3 hours ago

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a l w a y s  a i m  f o r  t h e  m o o n 🌙

Große Ziele, an die vielleicht keiner außer dir glaubt, eröffnen oft die spannendsten und schönsten Wege 💭

a l w a y s a i m f o r t h e m o o n Große Ziele, an die vielleicht keiner außer dir glaubt, eröffnen oft die spannendsten und schönsten Wege 💭 - 3 hours ago

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Leg day, best day🍑

Leg day, best day - 4 hours ago

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Amazing People 🔥🔥🔥🤙🏽 Gemeinsam seid ihr stark!💪🏽 Ob beim Training und auch in allen anderen Berreichen🔥 
Gemeinsam traust du dich mehr und es entstehen viel bessere Ergebnisse💪🏽😊 Pushed euch gegenseitig und lässt großes entstehen 👍

Danke für das geile Training Freunde 😊💪🏽
#bros#buildyourbody#fitness#togetherisbetter#gymmotivation#gym#beastmode#dreambig

Amazing People 🤙🏽 Gemeinsam seid ihr stark!🏽 Ob beim Training und auch in allen anderen Berreichen Gemeinsam traust du dich mehr und es entstehen viel bessere Ergebnisse🏽 Pushed euch gegenseitig und lässt großes entstehen Danke für das geile Training Freunde 🏽 #bros #buildyourbody #fitness #togetherisbetter #gymmotivation #gym #beastmode #dreambig - 4 hours ago

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Less then 2 weeks out still cooking with power! #train #trainer #nyc #training #strong #motivation #bodybuilding #power #determination #lifestyle #abs #chest #buildyourbody #eatclean #eatcleantraindirty #shredded #shred #chestday #npcmensphysique #ifbbpro

Less then 2 weeks out still cooking with power! #train #trainer #nyc #training #strong #motivation #bodybuilding #power #determination #lifestyle #abs #chest #buildyourbody #eatclean #eatcleantraindirty #shredded #shred #chestday #npcmensphysique #ifbbpro - 4 hours ago

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Happy Sunday fit fam! Finished day 48 with FST-7, day 7 for me. Killed my shoulders and traps this morning with an old Army buddy. Keep crushing it everyone!  T #jymsupplentscience #jymarmy #bbcomallaccess #farmerfitjourney #jymarmystrong #fst7training #motivation #gymlife #fitjourney #fitnessmotivation #dadbod #fattofit  #bbcommotivation #bbcomchallengeseries #bestself  #fitover40 #buildyourbody #transformforlife #bodytransformation #bodybuilding #jimstoppanishortcuttoshred #fitnessaddict #bodybuildingcom #transformation #fitfam #fitfamily #allaccesschallenge #workoutmotivation #jymsupps #allacceschallengeseries @jymsupps @jymsupplementscience @jymarmy @fst7training @jimstoppani @theninanam @farmerfitjourney @geelove00 @bodybuildingcom

Happy Sunday fit fam! Finished day 48 with FST-7, day 7 for me. Killed my shoulders and traps this morning with an old Army buddy. Keep crushing it everyone! T #jymsupplentscience #jymarmy #bbcomallaccess #farmerfitjourney #jymarmystrong #fst7training #motivation #gymlife #fitjourney #fitnessmotivation #dadbod #fattofit #bbcommotivation #bbcomchallengeseries #bestself #fitover40 #buildyourbody #transformforlife #bodytransformation #bodybuilding #jimstoppanishortcuttoshred #fitnessaddict #bodybuildingcom #transformation #fitfam #fitfamily #allaccesschallenge #workoutmotivation #jymsupps #allacceschallengeseries @jymsupps @jymsupplementscience @jymarmy @fst7training @jimstoppani @theninanam @farmerfitjourney @geelove00 @bodybuildingcom - 4 hours ago

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Swipe ◀️◀️◀️◀️◀️——-Jan 20th to feb17th almost a month on the bbcom challenge series -
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Trying to eat better is the biggest challenge over here 😩💪🏾👍🏿-
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Stay Simple Habits for Burning Fat and Staying Lean
Plan Your Meals. This is an AWESOME tip once I discovered it. ...
Eat 1 Gram of Protein per Pound of Bodyweight. Protein is a crucial part of burning fat. ...
Prioritize Strength Training. ...
Be Serious About Your Sleep. ...
Eat Lots of Cruciferous Vegetables. ...
CycleYour Carbs. ...
Shop and Cook in Bulk. ...
Use Visualization to Stay Lean. #myanytimestory #gymshark

Swipe ️——-Jan 20th to feb17th almost a month on the bbcom challenge series - - - - Trying to eat better is the biggest challenge over here 🏾🏿- - - Stay Simple Habits for Burning Fat and Staying Lean Plan Your Meals. This is an AWESOME tip once I discovered it. ... Eat 1 Gram of Protein per Pound of Bodyweight. Protein is a crucial part of burning fat. ... Prioritize Strength Training. ... Be Serious About Your Sleep. ... Eat Lots of Cruciferous Vegetables. ... CycleYour Carbs. ... Shop and Cook in Bulk. ... Use Visualization to Stay Lean. #myanytimestory #gymshark - 4 hours ago

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Grind time! #train #trainer #nyc #training #strong #motivation #bodybuilding #power #determination #lifestyle #abs #chest #buildyourbody #eatclean #eatcleantraindirty #shredded #shred #chestday #npcmensphysique #ifbbpro

Grind time! #train #trainer #nyc #training #strong #motivation #bodybuilding #power #determination #lifestyle #abs #chest #buildyourbody #eatclean #eatcleantraindirty #shredded #shred #chestday #npcmensphysique #ifbbpro - 4 hours ago

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This week has been something else, lost my focus and jumped up to 237lbs in a few days😬😬😬
Like everything in life you have two options, quit or try again.....
I was able to catch myself before I lost it completely and got back to 220lbs today 🥳🥳🥳 I try to explain to my nephew @jr02_06_17 the most important thing about this journey is staying accountable and learning how to regain your focus. It’s not going to be perfect but by never giving up we can attain progress.
I am rolling like I’ve very have before, let’s put some RESPECT ON MY NAME!

THATS ALL FOLKS!!!!
#JoseAlanJr
#YoungGodzLLC
#BBcomChallengeSeries .
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#fitdad  #weightlossjourney #weightloss  #fit #fitfam #fitlife #fitdude #transformforlife  #obesetobeast #motivation #dedication #gym  #sweaty  #bodybuildingcom  #nutrition  #dedicated  @bbcomambassador
@bodybuildingcom @transformforlife 
#sponsored #dadlife  #bestself  #bbcom  #bbcomambassador  #buildyourbody 
#keto #teambbcom #teambodybuildingcom

This week has been something else, lost my focus and jumped up to 237lbs in a few days😬😬😬 Like everything in life you have two options, quit or try again..... I was able to catch myself before I lost it completely and got back to 220lbs today 🥳🥳🥳 I try to explain to my nephew @jr02_06_17 the most important thing about this journey is staying accountable and learning how to regain your focus. It’s not going to be perfect but by never giving up we can attain progress. I am rolling like I’ve very have before, let’s put some RESPECT ON MY NAME! THATS ALL FOLKS!!!! #JoseAlanJr #YoungGodzLLC #BBcomChallengeSeries . . . . . #fitdad #weightlossjourney #weightloss #fit #fitfam #fitlife #fitdude #transformforlife #obesetobeast #motivation #dedication #gym #sweaty #bodybuildingcom #nutrition #dedicated @bbcomambassador @bodybuildingcom @transformforlife #sponsored #dadlife #bestself #bbcom #bbcomambassador #buildyourbody #keto #teambbcom #teambodybuildingcom - 4 hours ago

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C’est l’heure de... 🤪 LA RECETTE DE L’ENCAS FAÇON BOWL CAKE PROTEINÉ BANANE-AMANDES-NOISETTES... 😍
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🥛100ml de lait d’amande nature 🌰 20gr de poudre d’amande
🌰 10gr de noisettes mixées
🍌 1 banane mûre
💪🏻 10gr de protéine iso whey vanille
➕ 1 cuillère à café de sirop d’érable ou miel selon goûts
🍴 Il vous suffit de bien mélanger tous les ingrédients, mettre dans le moule choisi et enfourner 20minutes (perso j’ai mis dans un moule en silicone avec des demi sphères effet bowl cake) et déguster 😋😋
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#bowlcake #recettedujour #recipevideo #recipe #recipeoftheday #recipeoftheweek #proteinsnack #recette #banana #bananasnack #bananabread #encas #snack #healthysnack #healthydessert #healthyfood #healthylifestyle #hardworkout #buildyourbody #nosugar #lowsugar #diet #eatclean #lakegeneva #geneva #fitgirl #fitness #musculation #proteincake #healthycake

C’est l’heure de... 🤪 LA RECETTE DE L’ENCAS FAÇON BOWL CAKE PROTEINÉ BANANE-AMANDES-NOISETTES... . 🥛100ml de lait d’amande nature 20gr de poudre d’amande 10gr de noisettes mixées 1 banane mûre 🏻 10gr de protéine iso whey vanille 1 cuillère à café de sirop d’érable ou miel selon goûts Il vous suffit de bien mélanger tous les ingrédients, mettre dans le moule choisi et enfourner 20minutes (perso j’ai mis dans un moule en silicone avec des demi sphères effet bowl cake) et déguster . . #bowlcake #recettedujour #recipevideo #recipe #recipeoftheday #recipeoftheweek #proteinsnack #recette #banana #bananasnack #bananabread #encas #snack #healthysnack #healthydessert #healthyfood #healthylifestyle #hardworkout #buildyourbody #nosugar #lowsugar #diet #eatclean #lakegeneva #geneva #fitgirl #fitness #musculation #proteincake #healthycake - 4 hours ago

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Taśmy treningowe to dla mnie świetne narzędzie treningowe. 
Choć często tłumacze w jakim celu ich używam, pytań nie ma końca...
Wiec jeszcze raz, w prosty sposób, nie zagłębiając się w biomechaniczne zawiłości to wytłumaczę!
Pamiętacie pewnie swoje początki na sali treningowej, kiedy to pęd używania dużych obciążeń kierował każdym treningiem. 
Wyciskając na klatkę/barki wręcz niezbędny był partner treningowy. Mimo ze samodzielnie zrobiliśmy 2-3 a czasami 0 powtórzeń to z partnerem było ich 6-8!
Gdy partner miał dobry dzień ,,sciągał” z nas obciążenie mówiąc że ,,prawie” nic nie pomagał, gdy miał gorszy, faktycznie tylko dotykał sztangę palcami i zostawiał nas w kiepskim nastroju i urażonym ego.
Te taśmy to właśnie mój partner treningowy, który zawsze pomaga tak samo i to tylko w momencie, kiedy moje ułożenie, mięśnie i stawy tego potrzebują. Dzięki nim mogę stosować większe obciążenie, niż normalnie, nie narażając mojego aparatu ruchu na przeciążenia i kontuzje. W momencie kiedy mięśnie dysponują największa siła obciążenie wzrasta a wraz z nim bodziec do wzrostu!!!
Ot, cała tajemnica!!! @formotiva 
@better.life.catering 
#gym #trainlikeapro #buildyourbody

Taśmy treningowe to dla mnie świetne narzędzie treningowe. Choć często tłumacze w jakim celu ich używam, pytań nie ma końca... Wiec jeszcze raz, w prosty sposób, nie zagłębiając się w biomechaniczne zawiłości to wytłumaczę! Pamiętacie pewnie swoje początki na sali treningowej, kiedy to pęd używania dużych obciążeń kierował każdym treningiem. Wyciskając na klatkę/barki wręcz niezbędny był partner treningowy. Mimo ze samodzielnie zrobiliśmy 2-3 a czasami 0 powtórzeń to z partnerem było ich 6-8! Gdy partner miał dobry dzień ,,sciągał” z nas obciążenie mówiąc że ,,prawie” nic nie pomagał, gdy miał gorszy, faktycznie tylko dotykał sztangę palcami i zostawiał nas w kiepskim nastroju i urażonym ego. Te taśmy to właśnie mój partner treningowy, który zawsze pomaga tak samo i to tylko w momencie, kiedy moje ułożenie, mięśnie i stawy tego potrzebują. Dzięki nim mogę stosować większe obciążenie, niż normalnie, nie narażając mojego aparatu ruchu na przeciążenia i kontuzje. W momencie kiedy mięśnie dysponują największa siła obciążenie wzrasta a wraz z nim bodziec do wzrostu!!! Ot, cała tajemnica!!! @formotiva @better.life.catering #gym #trainlikeapro #buildyourbody - 4 hours ago

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Trying to look the part of trainer today in my @bodybuildingcom 2 tone Performance tee! Put my woman through a legs and calves day today and she killed it! She went and did cardio on the treadmill and I did the stairclimber! Had a good pace at 100 floors and good pace to 150 floors! Prep is done and trying another quiche combo,with spinach,bacon and jalapeños!! I think it’s gonna be so yummy! Hope y’all are having a wonderful Sunday are are prepped and ready to have a super week! @teambodybuildingcom #teambj2019 #bbcomchallengeseries #teambbcom #buildyourbody #bestself #transformforlife #planetfitness #trainhard #trusttheprocess #cardio #bbcomswag #fitness #fitnessjourney #motivation #motivateinspiretransform #fitforlife #fitfam #fitover40

Trying to look the part of trainer today in my @bodybuildingcom 2 tone Performance tee! Put my woman through a legs and calves day today and she killed it! She went and did cardio on the treadmill and I did the stairclimber! Had a good pace at 100 floors and good pace to 150 floors! Prep is done and trying another quiche combo,with spinach,bacon and jalapeños!! I think it’s gonna be so yummy! Hope y’all are having a wonderful Sunday are are prepped and ready to have a super week! @teambodybuildingcom #teambj2019 #bbcomchallengeseries #teambbcom #buildyourbody #bestself #transformforlife #planetfitness #trainhard #trusttheprocess #cardio #bbcomswag #fitness #fitnessjourney #motivation #motivateinspiretransform #fitforlife #fitfam #fitover40 - 4 hours ago

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You just Expect great things from YOURSELF before you can do them. It's all in your head. Push yourself to new level. #IKnowICan #ICantBeStop #IWontBeStopped @goonskwaaad .
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#motivation #letswork #liftingmotivation #musclesaresexy #fitness #doyoueven #fitnessexercises #abworkout #weighttraining #gains #reversediet #igfit #improvementseason #gymtherapy #strength #legworkout #justtrain #buildyourbody #bestself #fitnessaddict #fitnessmodel #instafitness #bodybuilding #goonskwaaad

You just Expect great things from YOURSELF before you can do them. It's all in your head. Push yourself to new level. #IKnowICan #ICantBeStop #IWontBeStopped @goonskwaaad . . #motivation #letswork #liftingmotivation #musclesaresexy #fitness #doyoueven #fitnessexercises #abworkout #weighttraining #gains #reversediet #igfit #improvementseason #gymtherapy #strength #legworkout #justtrain #buildyourbody #bestself #fitnessaddict #fitnessmodel #instafitness #bodybuilding #goonskwaaad - 4 hours ago

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Honestly I'm kinda taken back by this. I always wanted to see abs and now it's legit right there staring me in the bloody face and I love it. 
Thanks to @zacperna for the meal plan becuase honestly I would not be in the shape I am in now and to say this is only two weeks in with with still ten to go it's pretty exited. 
Never truly understood how important nutrition was until starting this diet.  #fitness #buildyourbody #gains💪 #bodybuilding #goals #powerlifting #weightlifting #gym #teen #teenbodybuilding #healthy #18 #cuttingseason #musclegrowth #teenathlete #gymshark #shredd #underarmour

Honestly I'm kinda taken back by this. I always wanted to see abs and now it's legit right there staring me in the bloody face and I love it. Thanks to @zacperna for the meal plan becuase honestly I would not be in the shape I am in now and to say this is only two weeks in with with still ten to go it's pretty exited. Never truly understood how important nutrition was until starting this diet. #fitness #buildyourbody #gains #bodybuilding #goals #powerlifting #weightlifting #gym #teen #teenbodybuilding #healthy #18 #cuttingseason #musclegrowth #teenathlete #gymshark #shredd #underarmour - 4 hours ago

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⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 𝑾𝑬𝑨𝑲end vs. 𝑾𝑬𝑬𝑲end 🤔 ⠀⠀⠀⠀⠀⠀⠀📍The weekend is definitely my 𝓢𝓽𝓻𝓸𝓷𝓰 end. I participate in as many fitness classes as I can at my gym and pretty much have a set routine: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ 2 back to back spin classes (45 min each) 🚲
💪🏽 【OR】. . . 
2️⃣ 1 total body conditioning class (60 min) and 1 spin class (45 min)🚲🏋🏾‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀⠀⠀⠀ 3️⃣After classes I do 60 min of weightlifting— usually a leg day for me
⠀🌈Hope everyone was able to squeeze a workout in this morning— if not, there’s still time❗️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⬆️ ➡️ yesterday’s quad day cool down ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔳🔳🔳🔳🔳🔳🔳🔳🔳🔳🔳🔳🔳🔳🔳🔳🔳⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #selfimprovement#legday#quadday#fitness#fitnessjourney#weightlosstransformation#fitspo#inspiration#gymshark66#dedication#beforeandafter#beforeandafterweightloss#accountability#healthylifestyle#healthiswealth#girlswholift#trainharder#nevergiveup#buildyourbody#fitnessgoals#fitnesslife#fitnessmotivation#progressnotperfection#wlsstories#wlcommunity#instafit#weightlosssupport#weightlossgoals#weightlossjourney#fitfam ⠀⠀⠀⠀⠀⠀⠀⠀Music: Last Summer— @iksonofficial

⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 𝑾𝑬𝑨𝑲end vs. 𝑾𝑬𝑬𝑲end 🤔 ⠀⠀⠀⠀⠀⠀⠀The weekend is definitely my 𝓢𝓽𝓻𝓸𝓷𝓰 end. I participate in as many fitness classes as I can at my gym and pretty much have a set routine: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ 2 back to back spin classes (45 min each) 🏽 【OR】. . . 2️⃣ 1 total body conditioning class (60 min) and 1 spin class (45 min)🏋🏾‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀⠀⠀⠀ 3️⃣After classes I do 60 min of weightlifting— usually a leg day for me ⠀Hope everyone was able to squeeze a workout in this morning— if not, there’s still time️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀️ yesterday’s quad day cool down ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #selfimprovement #legday #quadday #fitness #fitnessjourney #weightlosstransformation #fitspo #inspiration #gymshark66 #dedication #beforeandafter #beforeandafterweightloss #accountability #healthylifestyle #healthiswealth #girlswholift #trainharder #nevergiveup #buildyourbody #fitnessgoals #fitnesslife #fitnessmotivation #progressnotperfection #wlsstories #wlcommunity #instafit #weightlosssupport #weightlossgoals #weightlossjourney #fitfam ⠀⠀⠀⠀⠀⠀⠀⠀Music: Last Summer— @iksonofficial - 4 hours ago

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Part 2

I finally went to a holistic NP for help
I had the symptoms of adrenal fatigue (the term often shows up in Health books and on alternative medicine websites but most main steam Dr’s don’t accept it as a medical diagnosis) 
But my symptoms were real and I could not get out of my own way! 
How did this happen?
 I was always eating so healthy and working out
But my body was Malnourished and my symptoms were real!
 could not get out of my own way! 
I felt like I was in a strangers body. 
My NP told me I needed to get more fruits and vegetables into my body every single day to start juicing and make smoothies and just drink them in order to get concentrated amounts in! 
It was very 
expensive... messy...
and not convenient at all! ...
One day I came across my friends post about how she got over 36 fruits veggies into her kids everyday 
I messaged her and asked her what this was??? When she told me that there was such a thing as concentrated powdered produce with all of the live cultures in it (so just like eating raw vine ripened fruits vegetables)
It was like a light switch turned on!!!! I NEED THIS!!!! It has now been 1 1/2 years and my body has been slowly healing itself with this amazing nutrition I get to put into it every day! 
I no longer have any of those terrible symptoms 👆🏼
(Or rotting food in my fridge!! )😂
🍎🍓🥦🥕🍒🍋🥥
This concentrated produce had helped bride the gap in my nutrition in order to give my body what it needs to help balance my immune system and to be back into good health! 
I look at it now like an insurance plan protecting my body preventing future ailments! 
I never want to feel anything like what I went through ever again! 
I am now here sharing my story in hopes that this finds someone just like it found me in need of help!! .
#healthandfitnessjourney #opex @opexhampstead_ #healthyfood #healthyeating #bodybuilding #buildyourbody #buildyourbodywithfood #healyourbody #healyourbodynaturally #healyourbodywithplants #healthandwellness

Part 2 I finally went to a holistic NP for help I had the symptoms of adrenal fatigue (the term often shows up in Health books and on alternative medicine websites but most main steam Dr’s don’t accept it as a medical diagnosis) But my symptoms were real and I could not get out of my own way! How did this happen? I was always eating so healthy and working out But my body was Malnourished and my symptoms were real! could not get out of my own way! I felt like I was in a strangers body. My NP told me I needed to get more fruits and vegetables into my body every single day to start juicing and make smoothies and just drink them in order to get concentrated amounts in! It was very expensive... messy... and not convenient at all! ... One day I came across my friends post about how she got over 36 fruits veggies into her kids everyday I messaged her and asked her what this was??? When she told me that there was such a thing as concentrated powdered produce with all of the live cultures in it (so just like eating raw vine ripened fruits vegetables) It was like a light switch turned on!!!! I NEED THIS!!!! It has now been 1 1/2 years and my body has been slowly healing itself with this amazing nutrition I get to put into it every day! I no longer have any of those terrible symptoms 🏼 (Or rotting food in my fridge!! ) 🥦🥕🍋🥥 This concentrated produce had helped bride the gap in my nutrition in order to give my body what it needs to help balance my immune system and to be back into good health! I look at it now like an insurance plan protecting my body preventing future ailments! I never want to feel anything like what I went through ever again! I am now here sharing my story in hopes that this finds someone just like it found me in need of help!! . #healthandfitnessjourney #opex @opexhampstead_ #healthyfood #healthyeating #bodybuilding #buildyourbody #buildyourbodywithfood #healyourbody #healyourbodynaturally #healyourbodywithplants #healthandwellness - 4 hours ago

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Pro star 5.28lbs by ultimate nutrition now available at protonic nutrition.

Available in chocolate creme flavour

Directly place your order at:

Https://protonicnutrition.pk

Or whatsapp us at 03248810355

Cash on Delivery All Over Pakistan 🇵🇰 #protonicnutrition #supplements #gym #bodybuilding #protein #supplementstore #fatburners #workout #onestop #wheyprotein #massgainers #shakers #preworkout #vitamins #aminos #bcaa #pakistan #fitlife #instafit #instadaily #onemorerep #buildyourbody #protonic #armblaster #protonicfamily

Pro star 5.28lbs by ultimate nutrition now available at protonic nutrition. Available in chocolate creme flavour Directly place your order at: Https://protonicnutrition.pk Or whatsapp us at 03248810355 Cash on Delivery All Over Pakistan 🇵🇰 #protonicnutrition #supplements #gym #bodybuilding #protein #supplementstore #fatburners #workout #onestop #wheyprotein #massgainers #shakers #preworkout #vitamins #aminos #bcaa #pakistan #fitlife #instafit #instadaily #onemorerep #buildyourbody #protonic #armblaster #protonicfamily - 4 hours ago

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Took yesterday off and used today as a Deadlift and Abs day. Heres a couple of the ab exercises I did today for your viewing pleasure🙃
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#health #wellness #nutrition #fitness #healthylifestyle #bodybuilding #bodybuildingcom #bbmotivation #bestself #buildyourbody #supplements #truestrength #training #vqfit #vanquish #fitnessmotivation #exercise #ocr #strength #strengthtraining #fittips #muscle #hypertrophy #muscularendurance #calisthenics #1upnutrition #becomebetter #workout #gym

Took yesterday off and used today as a Deadlift and Abs day. Heres a couple of the ab exercises I did today for your viewing pleasure🙃 . . . #health #wellness #nutrition #fitness #healthylifestyle #bodybuilding #bodybuildingcom #bbmotivation #bestself #buildyourbody #supplements #truestrength #training #vqfit #vanquish #fitnessmotivation #exercise #ocr #strength #strengthtraining #fittips #muscle #hypertrophy #muscularendurance #calisthenics #1upnutrition #becomebetter #workout #gym - 4 hours ago

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🔥Glute Mayhem Class!🔥
I wanna thank everyone who came to the glute class today, it was awesome! See you next time! 
If your interested in joining the group let me know I’ll be hosting another soon! 
#redlands #glutes #booty #letsgetstronger #buildyourbody  #personaltraining

Glute Mayhem Class! I wanna thank everyone who came to the glute class today, it was awesome! See you next time! If your interested in joining the group let me know I’ll be hosting another soon! #redlands #glutes #booty #letsgetstronger #buildyourbody #personaltraining - 4 hours ago

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Part 1 •

I have been into health and fitness for a long time. 
I was a figure competitor off and on for about 8 years. 
I have always enjoyed the whole process of workouts, diet, check ins going to posing classes , finding that right suit, tanning makeup and hair! I was fascinated through the process of how you can change your body so much with just 3 things
~determination ~food ~and exercise
While in training, Some people looked at me funny as I carried my cooler around eating out of Tupperware containers every 3hrs. 
But I didn’t care because I had the determination that I was going to do something powerful for myself. 
I made connections with a community of really great likeminded people who were so positive & supportive! 
This is part of what made me who I am today! 
After my last show in 2014 I took a few days off the gym.
Those few days turned into a few weeks, then into 2 years... I had gained weight, wasn’t sleeping well at all, I had the worst brain fog ever (I could barely make it through the day talking to clients or dealing with employees) 
I was so lethargic every single day.
I had really bad bloating and abdominal pain daily.  My joint pain was barely tolerable and my hair thinned out as was breaking off. 
Having my background in bodybuilding I knew I had to eat better in order to feel better.  I had the food in my fridge but I did not have the energy to make it. 
I would end up throwing out most of it because it would just sit in my fridge and rot. 
Where had my determination gone?
Why couldn’t I do this ? 
What was wrong with me? 
These are the questions that went through my mind every day...
I could not bear to walk around like this for the rest of my life... #healthandfitnessjourney #opex @opexhampstead_ #healthyfood #healthyeating #bodybuilding #buildyourbody #buildyourbodywithfood #healyourbody #healyourbodynaturally #healyourbodywithplants #healthandwellness

Part 1 • I have been into health and fitness for a long time. I was a figure competitor off and on for about 8 years. I have always enjoyed the whole process of workouts, diet, check ins going to posing classes , finding that right suit, tanning makeup and hair! I was fascinated through the process of how you can change your body so much with just 3 things ~determination ~food ~and exercise While in training, Some people looked at me funny as I carried my cooler around eating out of Tupperware containers every 3hrs. But I didn’t care because I had the determination that I was going to do something powerful for myself. I made connections with a community of really great likeminded people who were so positive & supportive! This is part of what made me who I am today! After my last show in 2014 I took a few days off the gym. Those few days turned into a few weeks, then into 2 years... I had gained weight, wasn’t sleeping well at all, I had the worst brain fog ever (I could barely make it through the day talking to clients or dealing with employees) I was so lethargic every single day. I had really bad bloating and abdominal pain daily. My joint pain was barely tolerable and my hair thinned out as was breaking off. Having my background in bodybuilding I knew I had to eat better in order to feel better. I had the food in my fridge but I did not have the energy to make it. I would end up throwing out most of it because it would just sit in my fridge and rot. Where had my determination gone? Why couldn’t I do this ? What was wrong with me? These are the questions that went through my mind every day... I could not bear to walk around like this for the rest of my life... #healthandfitnessjourney #opex @opexhampstead_ #healthyfood #healthyeating #bodybuilding #buildyourbody #buildyourbodywithfood #healyourbody #healyourbodynaturally #healyourbodywithplants #healthandwellness - 4 hours ago

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🔰3 TYPES OF MACROS🔰
➖➖➖➖➖➖➖➖➖➖➖➖
Follow @gymgainz__ for more diet tips & workouts
➖➖➖➖➖➖➖➖➖➖➖➖
Macros are a type of food required in large amounts in the diet
➖➖➖➖➖➖➖➖➖➖➖➖
Carbohydrates(e.g pasta) are useful before hitting the gym, in order to have energy.
Proteins(e.g. meat,fish) are essential for building  muscles and for recovery.
Fats have a big amount of vitamins for a solid body.
➖➖➖➖➖➖➖➖➖➖➖➖
I hope this info can help ypu on your diet and to build big muscles
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Credits: @minorityfitness

3 TYPES OF MACROS Follow @gymgainz__ for more diet tips & workouts Macros are a type of food required in large amounts in the diet Carbohydrates(e.g pasta) are useful before hitting the gym, in order to have energy. Proteins(e.g. meat,fish) are essential for building muscles and for recovery. Fats have a big amount of vitamins for a solid body. I hope this info can help ypu on your diet and to build big muscles . Credits: @minorityfitness - 4 hours ago

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Ever since I started my journey I’ve been told how expensive eating right and exercise was...It is worth the investment because illness sucks! I paid absurd amounts for medicine and co-pays before I started putting me first....invest in yourself....it’s worth it in the long run! .
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#notadietbutalifestyle #transformyourself #beforeandafterweightloss #setgoals #crushthem #momlife #crazyfit #crazyfitmomlife #momswholift #mommyblogger #secretgoals #buildyourbody #buildyourbrand #buildyourempire #tribegoals #bearunner #buildyourtribe #ibelieveinyou #onlyforward #girlmom #toddlerlife #sassydaughters #selfcare #mefirst

Ever since I started my journey I’ve been told how expensive eating right and exercise was...It is worth the investment because illness sucks! I paid absurd amounts for medicine and co-pays before I started putting me first....invest in yourself....it’s worth it in the long run! . . . #notadietbutalifestyle #transformyourself #beforeandafterweightloss #setgoals #crushthem #momlife #crazyfit #crazyfitmomlife #momswholift #mommyblogger #secretgoals #buildyourbody #buildyourbrand #buildyourempire #tribegoals #bearunner #buildyourtribe #ibelieveinyou #onlyforward #girlmom #toddlerlife #sassydaughters #selfcare #mefirst - 4 hours ago

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INSPIRE BEFORE YOU EXPIRE - PART 2

I started workout under the guidance of India’s first WBFF PRO card holder Mr. Dev Kanojia @wbffpro_dev. Just to brief about him, he is self-motivated, highly educated with decades of experience in bodybuilding with a strong foundation of science. Under his guidance I started my journey but initially in 3 months I saw zero progress with zero body figure change. But my coach kept on pushing and motivated like hell. I felt him many times when he exhausts while motivating me but he never gave-up on me. He always cheer me up even if I take a small step. He says, every step matters whether big or small. Every step get you close to your goal. He cared me like a small baby and took every responsibility be-it workout, lifestyle or diet. After first 3 months I saw small small changes in my figure. I was on the cloud 9 my body started taking shape. WOW !!!
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Stay tuned for the next part of story.
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#wbffpro_dev #aesthetics #athlete #bodybuilder #bodybuilding #buildyourbody #diet #eatclean #figure #fitnesslifestyle #fitlife #fitfam #fitness #fitnessgoals #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #healthandfitness #jymarmy #india #trainandtransform #training #bbcom #lifting #transformation #beforeandafter

INSPIRE BEFORE YOU EXPIRE - PART 2 I started workout under the guidance of India’s first WBFF PRO card holder Mr. Dev Kanojia @wbffpro_dev. Just to brief about him, he is self-motivated, highly educated with decades of experience in bodybuilding with a strong foundation of science. Under his guidance I started my journey but initially in 3 months I saw zero progress with zero body figure change. But my coach kept on pushing and motivated like hell. I felt him many times when he exhausts while motivating me but he never gave-up on me. He always cheer me up even if I take a small step. He says, every step matters whether big or small. Every step get you close to your goal. He cared me like a small baby and took every responsibility be-it workout, lifestyle or diet. After first 3 months I saw small small changes in my figure. I was on the cloud 9 my body started taking shape. WOW !!! . Stay tuned for the next part of story. . . . . . #wbffpro_dev #aesthetics #athlete #bodybuilder #bodybuilding #buildyourbody #diet #eatclean #figure #fitnesslifestyle #fitlife #fitfam #fitness #fitnessgoals #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #healthandfitness #jymarmy #india #trainandtransform #training #bbcom #lifting #transformation #beforeandafter - 4 hours ago

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Challenge your entire core with this killer sequence that targets all aspects of your midsection! Make sure to go slow and controlled and maintain a tight core throughout the full routine. Never sacrifice form for numbers!

Rollouts x 10
Kneeling Chop Twist x 10 each side
Hanging Leg Raise x 10
Plank Saws x 10
⏰ 4-6 rounds with 45 sec. rest between

After completing the workout , make sure to do a 10 minute cooldown stretch. 
Need more exercise or diet tips? DM me or send me an email at julsr02@comcast.net for my one on one coaching advice and training regiment. 
#bestself #bodybuildingcom #insanity #betterforit #wod #transformforlife #lftdlifestyle #trainertips #abworkout #conditioning #fitfam #beachbody #workoutfromhome #womanwholift #dymatize #iamanathlete #trustandbelieve #evlsports #allaccess #liveyourbestlife #buildyourbody #activeeveryday #personaltrainer #digdeep #reaalmuscle #instafit #whstrong #teampfx #fitspo

Challenge your entire core with this killer sequence that targets all aspects of your midsection! Make sure to go slow and controlled and maintain a tight core throughout the full routine. Never sacrifice form for numbers! Rollouts x 10 Kneeling Chop Twist x 10 each side Hanging Leg Raise x 10 Plank Saws x 10 4-6 rounds with 45 sec. rest between After completing the workout , make sure to do a 10 minute cooldown stretch. Need more exercise or diet tips? DM me or send me an email at julsr02@comcast.net for my one on one coaching advice and training regiment. #bestself #bodybuildingcom #insanity #betterforit #wod #transformforlife #lftdlifestyle #trainertips #abworkout #conditioning #fitfam #beachbody #workoutfromhome #womanwholift #dymatize #iamanathlete #trustandbelieve #evlsports #allaccess #liveyourbestlife #buildyourbody #activeeveryday #personaltrainer #digdeep #reaalmuscle #instafit #whstrong #teampfx #fitspo - 4 hours ago

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sunday stack 🥞🍫🍒 upgraded my fave paleo pancakes with some superfood plant protein and it was lit. perfect way to refuel some shaky AF legs post-sweat sesh. now onto my regularly scheduled sunday funday of grocery haulin’ + laundry, but hey hey bonus day off tomorrow so we feelin gooood 🙌🏻 happy long weekend friends!
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pancake dEATs:
🍌 2 ripe bananas mashed
🍫 28g @philosophielove cacao magic
🥚 2 whole @nelliesfreerange eggs
topped with melty frozen cherries and @maisiejanessunshine cashew buttah ✨
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#sundayvibes #pancakesunday #paleopancakes #grainfree #glutenfreerecipes #superfoods #cacao #plantbasedprotein #pancakerecipe #pancakestack #eatgoodfeelgood #feedyoursoull #nourish #buildyourbody #cleaneating #goodeats #beautifulcusines #whatiatetoday #fuelyourbodyright #eatingwell #feedfeed #chocolatepancakes #recipe #nosugaradded #wholefoods

sunday stack 🥞 upgraded my fave paleo pancakes with some superfood plant protein and it was lit. perfect way to refuel some shaky AF legs post-sweat sesh. now onto my regularly scheduled sunday funday of grocery haulin’ + laundry, but hey hey bonus day off tomorrow so we feelin gooood 🏻 happy long weekend friends! . . pancake dEATs: 2 ripe bananas mashed 28g @philosophielove cacao magic 🥚 2 whole @nelliesfreerange eggs topped with melty frozen cherries and @maisiejanessunshine cashew buttah . . . . #sundayvibes #pancakesunday #paleopancakes #grainfree #glutenfreerecipes #superfoods #cacao #plantbasedprotein #pancakerecipe #pancakestack #eatgoodfeelgood #feedyoursoull #nourish #buildyourbody #cleaneating #goodeats #beautifulcusines #whatiatetoday #fuelyourbodyright #eatingwell #feedfeed #chocolatepancakes #recipe #nosugaradded #wholefoods - 4 hours ago

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Upper Body and Core today.  Only got 1 superset recorded as I had to move thru everything pretty quick before my 2nd posing practice.  I have a lot of work to do on my routine and feeling comfortable doin’ all the things you hv to do for a bikini comp...where’s the Whiskey?!! 🥃 😆
I haven’t battled a ton wth confidence issues as such but when u are in a teeny tiny bikini up on a stage, in your 40’s, and 2 kids that have stretched out ur belly bigger than a New Years blimp...thinking I’m gonna have to fake it till I make it! Ha!! Let’s hope all these weighted ab exercises help them actually show up in time!! *Do the things that scare you and don’t let fear stop you from trying new things!!*
I’ll be repeating this over and over the next few months!! Happy Sunday #fitfam!! 💪🏽💕 #fitmama #trynewthings @bodybuildingcom #bbcom #transformforlife #buildyourbody #bestself #bbcomchallengeseries #teambj2019 #girlswholift #ladieswholift #momswholift #bodybuildingwomen #bodybuilding #fitmom #gym #motivation #gymlife #bbcomallaccess #weightlifting #fitover40 #weightliftingwomen #strongnotskinny #futurenpccompetitor #npcbikini

Upper Body and Core today. Only got 1 superset recorded as I had to move thru everything pretty quick before my 2nd posing practice. I have a lot of work to do on my routine and feeling comfortable doin’ all the things you hv to do for a bikini comp...where’s the Whiskey?!! 🥃 I haven’t battled a ton wth confidence issues as such but when u are in a teeny tiny bikini up on a stage, in your 40’s, and 2 kids that have stretched out ur belly bigger than a New Years blimp...thinking I’m gonna have to fake it till I make it! Ha!! Let’s hope all these weighted ab exercises help them actually show up in time!! *Do the things that scare you and don’t let fear stop you from trying new things!!* I’ll be repeating this over and over the next few months!! Happy Sunday #fitfam !! 🏽 #fitmama #trynewthings @bodybuildingcom #bbcom #transformforlife #buildyourbody #bestself #bbcomchallengeseries #teambj2019 #girlswholift #ladieswholift #momswholift #bodybuildingwomen #bodybuilding #fitmom #gym #motivation #gymlife #bbcomallaccess #weightlifting #fitover40 #weightliftingwomen #strongnotskinny #futurenpccompetitor #npcbikini - 5 hours ago

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I'm not a flower girl. But that my bestie thought of me on Valentine's and got me flowers makes them the most beautiful ones ever! I'm more of a little succulent girl. They grow and stay with you for years if you treat m right. Flowers wilk. •
Do you like flowers?
•

Get you a bestie like mine! Pushing each other to their fullest potential, having stupid fun, cry about our commitment issues and giving support and love. We only level up and I'm so glad we can do that together with our totally different goals! •

Who is your bestie? Show them some love!❤ #bossbabetribe #buildyourbody #persuepretty #abeautifulmess #theeverygirl 
#gymchick #gymrat #fitnessgirl #fitnessprogress #noslacking
#selfgrowth #alltheloveintheworld #girlsbuildingempires #fitnessprogress #weightlossmotivation #bodypositivity #myweigtlossjourney #fitgirlnl #weightlosstransformation #loveyourbody #fatlossjourney #girlswholift #healthydutchies #naturalweightloss #afvallenzonderdieet #gezondeleefstijl #gezondafvallen #fitfamnl #fitdutchies #noexcuses

I'm not a flower girl. But that my bestie thought of me on Valentine's and got me flowers makes them the most beautiful ones ever! I'm more of a little succulent girl. They grow and stay with you for years if you treat m right. Flowers wilk. • Do you like flowers? • Get you a bestie like mine! Pushing each other to their fullest potential, having stupid fun, cry about our commitment issues and giving support and love. We only level up and I'm so glad we can do that together with our totally different goals! • Who is your bestie? Show them some love! #bossbabetribe #buildyourbody #persuepretty #abeautifulmess #theeverygirl #gymchick #gymrat #fitnessgirl #fitnessprogress #noslacking #selfgrowth #alltheloveintheworld #girlsbuildingempires #fitnessprogress #weightlossmotivation #bodypositivity #myweigtlossjourney #fitgirlnl #weightlosstransformation #loveyourbody #fatlossjourney #girlswholift #healthydutchies #naturalweightloss #afvallenzonderdieet #gezondeleefstijl #gezondafvallen #fitfamnl #fitdutchies #noexcuses - 5 hours ago

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Sunday sesh #fitnurse #becomingextraordinary #fitmomof3 #fitchicksrock #fitness #muscles #persistent #buildyourbody #keepitup #healthylifestyle #lift #livelovelift #flex #momsthatlift #muscle #momlife #noexcuses #warriornurse #momboss #beachbodycoach #Transform20
#healthyeating #healthy #motivation #thesecret #energy #protein #glutes

Sunday sesh #fitnurse #becomingextraordinary #fitmomof3 #fitchicksrock #fitness #muscles #persistent #buildyourbody #keepitup #healthylifestyle #lift #livelovelift #flex #momsthatlift #muscle #momlife #noexcuses #warriornurse #momboss #beachbodycoach #Transform20 #healthyeating #healthy #motivation #thesecret #energy #protein #glutes - 5 hours ago

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PC: @shahbazhussain745
#classypeoplepakistan #portrait #portraitdrawing #standardbreds #levelup #tuxedo #tuxedocatsofinstagram #fitness #nitrotech #takerisks #chaser #photooftheday #processing #touchup #build #buildyourbody #reputation #presentationskills #loyalty #loyaltyiseverything #pakistani #pakistanistreetstyle #silence #thesilenttalks #naviforce #navi #complex #complexedit #edits #perfectionist

PC: @shahbazhussain745 #classypeoplepakistan #portrait #portraitdrawing #standardbreds #levelup #tuxedo #tuxedocatsofinstagram #fitness #nitrotech #takerisks #chaser #photooftheday #processing #touchup #build #buildyourbody #reputation #presentationskills #loyalty #loyaltyiseverything #pakistani #pakistanistreetstyle #silence #thesilenttalks #naviforce #navi #complex #complexedit #edits #perfectionist - 5 hours ago

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💪🏽🌈rainbow gains 🤣

🏽rainbow gains 🤣 - 5 hours ago

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oops meant to post this Friday, but Instagram kept crashing on me🙃
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anyways who doesn’t love a killer leg day😤🔥 yesterday was my rest day and I was sore😂 seriously though I think my quads hated me lol but like always a couple new exercises!!
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🍗sumo stance pin squats 3 X 8-10
🍑smith machine step ups 3 X 8
🍗banded sumo squats 3 X 🔥
🍑bulgarian split squats w/overhead ez bar 4 X 8-10
🍗reverse back squats rdl 4 X 8
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swipe➡️save📨 + 💗 xx
#gym #fitness #fitfam #bestself #bodybuilding #happyday #buildyourbody #chooseyou #workout #gymshark66 #gymshark #gymvid #legday #glutes #quad #workoutvideo #girlswholigt #selflove #getfit #gymvideo #bootygains #legdayeveryday #fitnessmotivation #fitnessfreaks

oops meant to post this Friday, but Instagram kept crashing on me🙃 . anyways who doesn’t love a killer leg day yesterday was my rest day and I was sore seriously though I think my quads hated me lol but like always a couple new exercises!! . sumo stance pin squats 3 X 8-10 smith machine step ups 3 X 8 banded sumo squats 3 X bulgarian split squats w/overhead ez bar 4 X 8-10 reverse back squats rdl 4 X 8 . swipe️save + xx #gym #fitness #fitfam #bestself #bodybuilding #happyday #buildyourbody #chooseyou #workout #gymshark66 #gymshark #gymvid #legday #glutes #quad #workoutvideo #girlswholigt #selflove #getfit #gymvideo #bootygains #legdayeveryday #fitnessmotivation #fitnessfreaks - 5 hours ago

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Hello la team ! Post de ma séance de cet aprem : #legsday 💪🏽 💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽🥰😍[Programme legs day 
Avec barre libre :
Soulevé de terre jambes tendues
Squat classiques et squat sumo 
Hip trust 
Machine :
Hip abduction 
Leg press (position couchée)
Leg press (hacksquat position assise )
Prone leg curl 
Leg extension 
Seated leg curl ]. ➡️Officiellement dead 😵 
Bonne soirée all !
😊
😊
____ 🏋🏽‍♀️ _____ 🍱____ 🦋____ 🦄 _____ 
____ 🏋🏽‍♀️ _____ 🍱____ 🦋____ 🦄 _____ 
#musculationfemme #onlacherien💪 #prisedemasse  #frenchfitgirl #musclebuilding 
#girlwholift #girlwithmuscles #beginnerlifter 
#notskinnybutstrong #mixedandfit  #vietnamesefitness  #teamshapeevolution  #buildyourbody #badassmom #nopainnogainz #girlsthatlifts #newbodyunderconstruction  #bodyfitt #fitgirlslift #gymworkouts  #fitspogirl #musculationaddict #muscuaddict 
#basicfitfr #fitgirlinprogress 
#neverskiplegday #strongmom #legsworkout #legday🍑 
Eattrainsleeprepeat

Hello la team ! Post de ma séance de cet aprem : #legsday 🏽 🏽🏽🏽🏽🏽🏽🏽🥰[Programme legs day Avec barre libre : Soulevé de terre jambes tendues Squat classiques et squat sumo Hip trust Machine : Hip abduction Leg press (position couchée) Leg press (hacksquat position assise ) Prone leg curl Leg extension Seated leg curl ]. ️Officiellement dead Bonne soirée all ! ____ 🏋🏽‍♀️ _____ ____ 🦋____ 🦄 _____ ____ 🏋🏽‍♀️ _____ ____ 🦋____ 🦄 _____ #musculationfemme #onlacherien #prisedemasse #frenchfitgirl #musclebuilding #girlwholift #girlwithmuscles #beginnerlifter #notskinnybutstrong #mixedandfit #vietnamesefitness #teamshapeevolution #buildyourbody #badassmom #nopainnogainz #girlsthatlifts #newbodyunderconstruction #bodyfitt #fitgirlslift #gymworkouts #fitspogirl #musculationaddict #muscuaddict #basicfitfr #fitgirlinprogress #neverskiplegday #strongmom #legsworkout #legday Eattrainsleeprepeat - 5 hours ago

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Bowls , just mixing some favorite to fill my belly! Oatmeal, bananas, hemp seeds, chia seeds, peanut butter , honey 🍯 &blueberries! Make one of your own - something your body will thank you for! #bowls #body #oatmeal #oatmealbowl #healthyfood #protein #food #healthyrecipes #healthy #coaching #buildyourbody #goodfood #goodfoods #energy #inspire #blueberry #peanutbutter #hempseeds #chiaseeds

Bowls , just mixing some favorite to fill my belly! Oatmeal, bananas, hemp seeds, chia seeds, peanut butter , honey &blueberries! Make one of your own - something your body will thank you for! #bowls #body #oatmeal #oatmealbowl #healthyfood #protein #food #healthyrecipes #healthy #coaching #buildyourbody #goodfood #goodfoods #energy #inspire #blueberry #peanutbutter #hempseeds #chiaseeds - 5 hours ago

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I’ve decided I’ll do another transformation photo at 40lbs lost. Hopefully that will be soon!😅

I’ve decided I’ll do another transformation photo at 40lbs lost. Hopefully that will be soon! - 5 hours ago

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Ende des Wochenendes 💯🔥🚀 let’s go Monday ✔️💯🎉 Wer ist bereit ? :)

Ende des Wochenendes let’s go Monday Wer ist bereit ? :) - 5 hours ago

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FERNANDO CHAIREZ ✨
INFLUENCER 
MEXICANO 🔥
SIGANLO @chairez_fernando @chairez_fernando @chairez_fernando @chairez_fernando @chairez_fernando @chairez_fernando  @chairez_fernando @chairez_fernando 
#fitnessmodel #gymmotivation #gymnastics #likeforlikes #like4likes #gymshark #gymtime #building #buildyourbody #bodybuilding #bodypositive #bodytransformation #bodygoals #bodyboarding #influencerstyle #influencermarketing #bajacaliforniasur #gentebajacaliforniasur #loscabosmexico #insta #likeforlikes #influencerstyle #likeforfollow #guadalajara #jalisco #girlswhokissgirls #gymmotivation #workout #rutinasgym 
#workoutroutine #followforfollowback #likeforlikes #like4likes #likes4like

FERNANDO CHAIREZ INFLUENCER MEXICANO SIGANLO @chairez_fernando @chairez_fernando @chairez_fernando @chairez_fernando @chairez_fernando @chairez_fernando @chairez_fernando @chairez_fernando #fitnessmodel #gymmotivation #gymnastics #likeforlikes #like4likes #gymshark #gymtime #building #buildyourbody #bodybuilding #bodypositive #bodytransformation #bodygoals #bodyboarding #influencerstyle #influencermarketing #bajacaliforniasur #gentebajacaliforniasur #loscabosmexico #insta #likeforlikes #influencerstyle #likeforfollow #guadalajara #jalisco #girlswhokissgirls #gymmotivation #workout #rutinasgym #workoutroutine #followforfollowback #likeforlikes #like4likes #likes4like - 5 hours ago

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Workout ✅
Now it‘s time to relax 😊
I wish you all a nice Sunday evening!
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#afterworkout #girlswholift #getfitstayfit #musclebuilding #workoutdone #buildyourbody #muscular #fitness #fitnessaddict #lookatme #healthandfitness #fitnessgirl #workout #thefitlife #haveabreak #fitforlife #workoutlife #muscleandfitness #sportlife #athlete #whstrong #bodypositive #fitfamgermany #gesundundfit #muskeln #teamself #workoutinspo #sportmotivation #fitnessmotivationdaily

- Workout Now it‘s time to relax I wish you all a nice Sunday evening! . . . . . . . . #afterworkout #girlswholift #getfitstayfit #musclebuilding #workoutdone #buildyourbody #muscular #fitness #fitnessaddict #lookatme #healthandfitness #fitnessgirl #workout #thefitlife #haveabreak #fitforlife #workoutlife #muscleandfitness #sportlife #athlete #whstrong #bodypositive #fitfamgermany #gesundundfit #muskeln #teamself #workoutinspo #sportmotivation #fitnessmotivationdaily - 5 hours ago

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Sundays workout session💪🏻
It feels good to start the new workout week on a sunday🙌🏻😃 .
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#bodytransformation #buildyourbody #gymgirl #gymlife #gym #sunday #lifestyle #healthylifestyle #boostboxno #boostboxambassadør #boostboxathlete #livsstil #treningsglede #trening #styrketrening #jentersomløfter #jentersomtrener #beahuman_sunshine #betterbodies

Sundays workout session🏻 It feels good to start the new workout week on a sunday🏻 . . . #bodytransformation #buildyourbody #gymgirl #gymlife #gym #sunday #lifestyle #healthylifestyle #boostboxno #boostboxambassadør #boostboxathlete #livsstil #treningsglede #trening #styrketrening #jentersomløfter #jentersomtrener #beahuman_sunshine #betterbodies - 5 hours ago

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Have a kind heart,fierce mind and brave spirit ☘
Božee,jak já jsem ráda,že už pomalu začíná to jaro 🌷. Hezkou neděli!

Have a kind heart,fierce mind and brave spirit ☘ Božee,jak já jsem ráda,že už pomalu začíná to jaro . Hezkou neděli! - 5 hours ago

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220kg/485lbs for a single @ RPE 7 ______________________________________________________ This moved fairly well considering it was pretty cold. Picked the wrong day to break in my new @jed_north shorts☃️😂 These things are pretty comfy though!!! Also, thanks for the spot @hercuspartan 🤙🏻#skwat 
@bodybuildingcom 
@teambodybuildingcom

220kg/485lbs for a single @ RPE 7 ______________________________________________________ This moved fairly well considering it was pretty cold. Picked the wrong day to break in my new @jed_north shorts☃️ These things are pretty comfy though!!! Also, thanks for the spot @hercuspartan 🤙🏻#skwat @bodybuildingcom @teambodybuildingcom - 5 hours ago

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I just found this gym selfie from last year💥🔙
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#gym#gymselfie#t🔙#fitnessmotivation#girlswholift#legday#legdayworkout#booty#bootygains🍑#buildyourbody#gymmotivation

I just found this gym selfie from last year . . . #gym #gymselfie #t #fitnessmotivation #girlswholift #legday #legdayworkout #booty #bootygains #buildyourbody #gymmotivation - 20 hours ago

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What happens when you combine learning, knowledge, work ethic and a clear goal 🥅?🤔 Results, that's what happens!
--
--
-- During my 12 week cut phase, I've learned so much about training and nutrition to achieve the goal of a lean physique. Really to a level that I wouldn't have thought I could reach just by my own knowledge and research 🔎👨🏾‍💻
--
--
-- NEVER doubt yourself or your abilities as when you take the decision to learn more about something that interests you or that you want to get better at, then the sky really is the limit ✈️ --
--
-- #practicewhatyoupreach #gym80 #waronfat #fitnessadvice #realadvice #caloriedeficit #buildyourbody #musclegrowth #workoutplans #betteryourself #trainwithoutlimits #mindsetiskey #motivateothers #youhavethepower #rewireyourbrain #innergrowth #selfgrowthjourney #livewithpurpose #achieveyourgoals
#persistance #itstartswithyou #makechanges #justkeepgoing #happyandhealthy #positivevibes #gyminspiration #gymaddicts
#fitnesspage #gymtherapy #buildyourbody

What happens when you combine learning, knowledge, work ethic and a clear goal 🥅?🤔 Results, that's what happens! -- -- -- During my 12 week cut phase, I've learned so much about training and nutrition to achieve the goal of a lean physique. Really to a level that I wouldn't have thought I could reach just by my own knowledge and research 🏾‍ -- -- -- NEVER doubt yourself or your abilities as when you take the decision to learn more about something that interests you or that you want to get better at, then the sky really is the limit ️ -- -- -- #practicewhatyoupreach #gym80 #waronfat #fitnessadvice #realadvice #caloriedeficit #buildyourbody #musclegrowth #workoutplans #betteryourself #trainwithoutlimits #mindsetiskey #motivateothers #youhavethepower #rewireyourbrain #innergrowth #selfgrowthjourney #livewithpurpose #achieveyourgoals #persistance #itstartswithyou #makechanges #justkeepgoing #happyandhealthy #positivevibes #gyminspiration #gymaddicts #fitnesspage #gymtherapy #buildyourbody - 8 months ago

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My body is mine. Only mine and I will decide in what to drape it in or not to. You should appreciate what you are gifted and embrace it however you can
#gender #instagay #instafit #mysoul #mybody #fitnessjourney #gaymodel #malemodel #fitnessblogger #yogablogger #bodypositive #transformation #instaqueen👑 #fitnessmodel #instanudy #nudephotography #instaqueer #follow_me #gymmotivation #yoga #buildyourbody #yogablogger #bodyblogger #modelfollow

My body is mine. Only mine and I will decide in what to drape it in or not to. You should appreciate what you are gifted and embrace it however you can #gender #instagay #instafit #mysoul #mybody #fitnessjourney #gaymodel #malemodel #fitnessblogger #yogablogger #bodypositive #transformation #instaqueen #fitnessmodel #instanudy #nudephotography #instaqueer #follow_me #gymmotivation #yoga #buildyourbody #yogablogger #bodyblogger #modelfollow - 2 years ago

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