#girlswholift

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Follow my brother:-@huzefa_p00 
#Fitspo #Fitfam #GirlsWhoLift  #GymLife #likeforlikes #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #Fitnessfriday #Flexfriday  #Sundayrunday  #Instarunners #Gym #Movenourishbelieve #followforfollowback

Follow my brother:-@huzefa_p00 #Fitspo  #Fitfam  #GirlsWhoLift  #GymLife #likeforlikes #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness  #Bodybuilding  #Yoga #CrossFit #FitFluential  #Fitnessfriday  #Flexfriday   #Sundayrunday   #Instarunners #Gym  #Movenourishbelieve #followforfollowback - 5 hours ago

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Quick little ab workout 🏋🏽‍♀️ * 5x20 Hanging leg raises
*4x30 Side to side knee raises * 5 min plank to end this an circuit 
#bikinicompetitor #photooftheday #girlswithtattoos #gains #offseason #cleaneating #lifestylechange #gymrat #beastmode #shredded #shred #girlswholift #absworkout #abs #pushyourself #keepmovingforward #bestversionofyou #workoutmotivation #strongereveryday #lift #liftheavy

Quick little ab workout 🏋🏽‍♀️ * 5x20 Hanging leg raises *4x30 Side to side knee raises * 5 min plank to end this an circuit #bikinicompetitor #photooftheday #girlswithtattoos #gains #offseason #cleaneating #lifestylechange #gymrat #beastmode #shredded #shred #girlswholift #absworkout #abs #pushyourself #keepmovingforward #bestversionofyou #workoutmotivation #strongereveryday #lift #liftheavy - 5 hours ago

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ADD ME if u want more 😈🙌🙌🙌😈🔥🙏😽💦🎶💦🔞😋🙏🔥🙌😉💋🎶😋🙌💋😉 😈😈😋😋💋😈😽🙌💦😽🙌🔥🙌to #thighhighs then #bikinigirl look #hothothot my #curvesaresexy as #curvywomen after #curvyfit two #girlswholift up  #sexycurves do #fitnessgirl your #bootypics into #bootybuilder after

ADD ME if u want more 😈😈 😈😈😈to #thighhighs then #bikinigirl look #hothothot my #curvesaresexy as #curvywomen after #curvyfit two #girlswholift up #sexycurves do #fitnessgirl your #bootypics into #bootybuilder after - 5 hours ago

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In less then a month this girl has upped her weight by 10kg

@trugymplymouth

#girlswhoworkhard #workout #womenwholiftweights #womeninspiringwomen #womenwhotrain #womenwholift #girlswhotrain #girlswholift #lifting #kettlebellworkouts #squatpress #backworkout #quadworkout #gluteworkout #pt #ptlife #alloverbodyworkout #kettlebellsquats #eatsleepgymrepeat #strongwomen #strength #strongwomen #strengthtraining #fitnessfreak #fitnessgirlsmotivation #fitgirls

In less then a month this girl has upped her weight by 10kg @trugymplymouth #girlswhoworkhard #workout #womenwholiftweights #womeninspiringwomen #womenwhotrain #womenwholift #girlswhotrain #girlswholift #lifting #kettlebellworkouts #squatpress #backworkout #quadworkout #gluteworkout #pt #ptlife #alloverbodyworkout #kettlebellsquats #eatsleepgymrepeat #strongwomen #strength #strongwomen #strengthtraining #fitnessfreak #fitnessgirlsmotivation #fitgirls - 5 hours ago

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back here for a couple days but leaves on the ground have been replaced by snow
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📷: @kbrown_usa
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#bundleup #winterishere #itscoldoutside #stillgonnasendit #uncovertheuncommon #onthego #athletelife #girlswholift  #artofvisuals #adirondacks #getoutside #exploremore #hyped #stancesocks #picoftheday #californiagirl #discoverglobe #theoutbound #quietthechaos #adventurethatislife #liveauthentic #keepitwild #ausablechasm #neature #lakeplacid #sonyalpha #justgoshoot #vsco #instagood

back here for a couple days but leaves on the ground have been replaced by snow . : @kbrown_usa . . #bundleup #winterishere #itscoldoutside #stillgonnasendit #uncovertheuncommon #onthego #athletelife #girlswholift #artofvisuals #adirondacks #getoutside #exploremore #hyped #stancesocks #picoftheday #californiagirl #discoverglobe #theoutbound #quietthechaos #adventurethatislife #liveauthentic #keepitwild #ausablechasm #neature #lakeplacid #sonyalpha #justgoshoot #vsco #instagood - 5 hours ago

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Always finish with a smile...💪☺️💯 #ministryofsound 🎶 #bossbabe 
#weightloss #healthy #workout #fitness #bodygoals #getfit #motivation #exercise #feelgood #fitnessjourney #goals #cardio #lifestyle #homeworkout #instafit #fitfam #girlswholift #fitnessgirl #fitspo #girlswhoworkout #strongwomen #strongnotskinny #gymwear #headphones #gotitdone

Always finish with a smile... #ministryofsound #bossbabe #weightloss #healthy #workout #fitness #bodygoals #getfit #motivation #exercise #feelgood #fitnessjourney #goals #cardio #lifestyle #homeworkout #instafit #fitfam #girlswholift #fitnessgirl #fitspo #girlswhoworkout #strongwomen #strongnotskinny #gymwear #headphones #gotitdone - 5 hours ago

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Them back gains 💪🏼 #enhancedathlete #TeamNJFF #contestprep#pioneeringhumanevolution#girlswholift #nodayoff #gymflow #gymlife  #instagramfitness #fitspo #fitsporation #fitness #fitnessaddict #fitnessmotivation #fitnessjourney #fitnessfreak #flex  #nodaysoff  #instafit #bodybuilding #slindiesel #enhancedcoaching #fitcouple #fitduo15 #ffitsporation #fitness #fitnessaddict #fitnessmotivation #fitnessjourney #fitnessfreak

Them back gains 🏼 #enhancedathlete #TeamNJFF #contestprep #pioneeringhumanevolution #girlswholift #nodayoff #gymflow #gymlife #instagramfitness #fitspo #fitsporation #fitness #fitnessaddict #fitnessmotivation #fitnessjourney #fitnessfreak #flex #nodaysoff #instafit #bodybuilding #slindiesel #enhancedcoaching #fitcouple #fitduo15 #ffitsporation #fitness #fitnessaddict #fitnessmotivation #fitnessjourney #fitnessfreak - 5 hours ago

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Getting ready to get under the bar 🏋🏼‍♀️ ever have to talk yourself through that you’re not just about to whack 80kg on your back and go up and down a few times 🧐 but doing it to actually train your body to be stronger and in control?? 🙋🏼‍♀️
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Sometimes when I’m de motivated I have to think of the long term goals that I have rather than the short, that always seems to spur me that little bit of energy and motivation I’m lacking. I want to feel stronger and (in the end) be a lot leaner than I am now (there’s a reason it’s a long term goal.. 🙄🤪)
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Get it done and you’ll feel SO much better than quitting
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🍑 The wedge - anyone else have this problem when squatting??
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#gym #fitness #legday #squat #workout #fit #lift #girlswholift #puregym #cardiff #legs #glutes #hamstring #strong #cardio #strength #nutrition #nike #adidas #motivation #friends #weightlifting #bum #tuesday #please #training #trainer #keepgoing #dedication #growth

Getting ready to get under the bar 🏋🏼‍♀️ ever have to talk yourself through that you’re not just about to whack 80kg on your back and go up and down a few times 🧐 but doing it to actually train your body to be stronger and in control?? 🏼‍♀️ • • Sometimes when I’m de motivated I have to think of the long term goals that I have rather than the short, that always seems to spur me that little bit of energy and motivation I’m lacking. I want to feel stronger and (in the end) be a lot leaner than I am now (there’s a reason it’s a long term goal.. 🙄🤪) • • • Get it done and you’ll feel SO much better than quitting 🥵 • • • The wedge - anyone else have this problem when squatting?? - - - - - #gym #fitness #legday #squat #workout #fit #lift #girlswholift #puregym #cardiff #legs #glutes #hamstring #strong #cardio #strength #nutrition #nike #adidas #motivation #friends #weightlifting #bum #tuesday #please #training #trainer #keepgoing #dedication #growth - 5 hours ago

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And while I’m reminiscing - Elite Glamour Model Bikini Round 💕 I loved this division, the costumes were incredible 🙌🏼 #eliteglamourmodel @ufeshows @uferelations

And while I’m reminiscing - Elite Glamour Model Bikini Round I loved this division, the costumes were incredible 🏼 #eliteglamourmodel @ufeshows @uferelations - 5 hours ago

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Throwback to almost 2 years ago when I first fell in love with @smilesciences 😍🦷✨ (and had short hair and a few more lbs lol) I’ve been using it ever since and love it bc it causes no sensitivity. The original kit is currently on sale for just $24 for Black Friday! Check out @smilesciences and take advantage of this deal to try it for yourself💗

Throwback to almost 2 years ago when I first fell in love with @smilesciences 🦷 (and had short hair and a few more lbs lol) I’ve been using it ever since and love it bc it causes no sensitivity. The original kit is currently on sale for just $24 for Black Friday! Check out @smilesciences and take advantage of this deal to try it for yourself - 5 hours ago

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Added my fractional plates to the bar to do my overhead press. Look at this cute shit. 🤣 
#girlswholift #secondstepontheroadtosomewhere

Added my fractional plates to the bar to do my overhead press. Look at this cute shit. 🤣 #girlswholift #secondstepontheroadtosomewhere - 5 hours ago

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It's my video... but John back there may be stealing the spot light🤔🤔🤔🤨😆 he's looking at that bar like it's just talked some major trash and it's about to receive a pretty bad beating. I work out with some pretty awesome guys. And I always enjoy watching them lift and workout... they always push so hard. And then there's Joe... @24bruins my buddy getting in that laundry. Lol... hey Joe! #gymfamily #gymfit #gymmotivation #gymlife #gymhairdontcare #stronggirl #strongmom #fitmom #fitgirl #girlswholift #ladieswholift #fit #fitness #fitgirl #competition #bodybuilding #figurecompetitor

It's my video... but John back there may be stealing the spot light🤔🤔🤔🤨 he's looking at that bar like it's just talked some major trash and it's about to receive a pretty bad beating. I work out with some pretty awesome guys. And I always enjoy watching them lift and workout... they always push so hard. And then there's Joe... @24bruins my buddy getting in that laundry. Lol... hey Joe! #gymfamily #gymfit #gymmotivation #gymlife #gymhairdontcare #stronggirl #strongmom #fitmom #fitgirl #girlswholift #ladieswholift #fit #fitness #fitgirl #competition #bodybuilding #figurecompetitor - 5 hours ago

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#5daysplan #cantik #5dayplan #plumpelangsing #exploreindonesia #etaterangkanlah #foodporn #jakarta #dietplum #l4l #like4follow #follow4follow #nutrition #health #rest #recovery #smoothie #foodie #weightlifting #love #passion #girlswholift #snatch #squats #coffee #donuts #happy #personaltrainer #doha #dowhatyoulove

#5daysplan #cantik #5dayplan #plumpelangsing #exploreindonesia #etaterangkanlah #foodporn #jakarta #dietplum #l4l #like4follow #follow4follow #nutrition #health #rest #recovery #smoothie #foodie #weightlifting #love #passion #girlswholift #snatch #squats #coffee #donuts #happy #personaltrainer #doha #dowhatyoulove - 5 hours ago

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T u e s d a y N i g h t R e m i n d e r 
You've Got This, You Can Handle Anything And Everything Thats Put Your Way. 🖤

Good Night Dolls 💫

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#earlynight #positive #positivity #bekind #begrateful #gratefulheart #positivevibetribe #motivation #keepgoing #stronggirls #fitgirls  #strongwomen #girlswholift #nevergiveup💪 #insporation #goals #perosnaltrainer #pt #gym #pressure #gyminspo #perosnaltrainerliverpool

T u e s d a y N i g h t R e m i n d e r You've Got This, You Can Handle Anything And Everything Thats Put Your Way. 🖤 Good Night Dolls ___________________________________ #earlynight #positive #positivity #bekind #begrateful #gratefulheart #positivevibetribe #motivation #keepgoing #stronggirls #fitgirls #strongwomen #girlswholift #nevergiveup #insporation #goals #perosnaltrainer #pt #gym #pressure #gyminspo #perosnaltrainerliverpool - 5 hours ago

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Throwback to getting my makeup doneee 🙌🏼😍 #pca #bikini #bikinigirl #bikinicompetitor #compete #fitness #fit #fitnessgirl #fitfam #irishfitfam #makeup #mac #eyes #lips #hair #filter #poser #selfie #happy #girlswholift #anastasiabeverlyhills

Throwback to getting my makeup doneee 🏼 #pca #bikini #bikinigirl #bikinicompetitor #compete #fitness #fit #fitnessgirl #fitfam #irishfitfam #makeup #mac #eyes #lips #hair #filter #poser #selfie #happy #girlswholift #anastasiabeverlyhills - 5 hours ago

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Mal so tun als würde ich gerne laufen🙄 "einfach bewegen, kleine Füße!wir müssen nun professionell wirken!" Sprach die Kurzbeingazelle mit sich selber. 🤗ich hatte SO sehr gehofft sie würden mir die Nummer 69 zuteilen..🙄
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Werbung wegen Verlinkung
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#crossfit #pt #personaltrainer #cgn #cologne #workout #wod #strong #muscle #gains #ihaterunning #germanthrowdown #crossberlin #athlete #vonathletenfuerathleten #zpcompression #girlswholift #fit #fitness #motivation #fitchick #sport #training #crossfitter #cardio

Mal so tun als würde ich gerne laufen🙄 "einfach bewegen, kleine Füße!wir müssen nun professionell wirken!" Sprach die Kurzbeingazelle mit sich selber. 🤗ich hatte SO sehr gehofft sie würden mir die Nummer 69 zuteilen..🙄 . . Werbung wegen Verlinkung . . #crossfit #pt #personaltrainer #cgn #cologne #workout #wod #strong #muscle #gains #ihaterunning #germanthrowdown #crossberlin #athlete #vonathletenfuerathleten #zpcompression #girlswholift #fit #fitness #motivation #fitchick #sport #training #crossfitter #cardio - 5 hours ago

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Oh hello biceps 😎 #thismamalifts #girlswholift #strongnotskinny #mombod #pumpingiron #gymlife

Oh hello biceps 😎 #thismamalifts #girlswholift #strongnotskinny #mombod #pumpingiron #gymlife - 5 hours ago

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Black dress is always a good idea 😏 #allblack

Black dress is always a good idea #allblack - 5 hours ago

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Who is excited to try out the our HIIT Highlighter?
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This is the new game changer for all of your looks. If it's just for a little glow in your everyday look or full on glam, we have got you covered!

#GETYOURGAMEFACEON

Who is excited to try out the our HIIT Highlighter? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is the new game changer for all of your looks. If it's just for a little glow in your everyday look or full on glam, we have got you covered! #GETYOURGAMEFACEON - 5 hours ago

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Detta äter jag varje kväll som kvällsmål. 😍😋 Blanda 150 g äggvita med 33g caseinpulver i valfri smak och stek till en omelett. Häll på varma hallon och topping 😀👍#flexstore #flexambassadör #flexnutrition #flexstoreambassadör #healthyco

Detta äter jag varje kväll som kvällsmål. Blanda 150 g äggvita med 33g caseinpulver i valfri smak och stek till en omelett. Häll på varma hallon och topping 😀#flexstore #flexambassado ̈r #flexnutrition #flexstoreambassadör #healthyco - 5 hours ago

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Working out is time for me to help my mind and body become stronger 💪🏼
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I’ve been formally training since I was 5 years old (mainly gymnastics and equestrian sports) but started gym training at 14 years old when our sports performance class was given a gym membership. I haven’t stopped since as I love feeling fit and strong!
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Although I only do 3x45 minute gym sessions a week at the moment I ensure they are whole body, mainly compound / functional movements such as squats, push ups, deadlifts, chin ups and lunges. I also teach 2x Pilates classes for injury prevention and mobility then walk my dogs everyday 🐶 🐶 .
Here’s my top tips for exercise:
✅ Start out with the basics a few times per week, even walking is great for the body!
✅ Engage in the services of a personal trainer to help you create a balanced workout plan if going to the gym is what you choose to do.
✅ Train with a friend and hold each other accountable.
✅ Less is more. 3x per week is more than enough if your focused and work hard. .
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Need some help with your training? @aimzfitness can help! .
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#pilates #fitnesstraining #workout #girlswholift #exercisemotivation #health #wellbeing #nikepro #nikewomen #aimzfitness #trainingforlife #chinups #functionalfitness #gym #instafit #instagood

Working out is time for me to help my mind and body become stronger 🏼 . I’ve been formally training since I was 5 years old (mainly gymnastics and equestrian sports) but started gym training at 14 years old when our sports performance class was given a gym membership. I haven’t stopped since as I love feeling fit and strong! . Although I only do 3x45 minute gym sessions a week at the moment I ensure they are whole body, mainly compound / functional movements such as squats, push ups, deadlifts, chin ups and lunges. I also teach 2x Pilates classes for injury prevention and mobility then walk my dogs everyday . Here’s my top tips for exercise: Start out with the basics a few times per week, even walking is great for the body! Engage in the services of a personal trainer to help you create a balanced workout plan if going to the gym is what you choose to do. Train with a friend and hold each other accountable. Less is more. 3x per week is more than enough if your focused and work hard. . . . Need some help with your training? @aimzfitness can help! . . . #pilates #fitnesstraining #workout #girlswholift #exercisemotivation #health #wellbeing #nikepro #nikewomen #aimzfitness #trainingforlife #chinups #functionalfitness #gym #instafit #instagood - 5 hours ago

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Menu: Smoked haddock 🔥🐟with a sprinkle of pepper, dill & cinnamon - accompanied with brown rice (flavoured with mixed herbs, pepper, cumin & cayenne pepper) - with the obvious vegetables.🥦🍅🥬 ... oh... and a few almonds for a bit a crunch #strength #bodybuilding #protein #fitnessmotivation #fitfam #foodporn #motivation #physique #cooking #mealprep #shredded #girlswholift #muscle #health #strong #food #gymlife #determination #fitnessjourney #lift #muscles #nutrition #love #fitnesslife #training #healthyfood #fitness #instagood #goals #gains 🥗🐟🍅🥦

Menu: Smoked haddock with a sprinkle of pepper, dill & cinnamon - accompanied with brown rice (flavoured with mixed herbs, pepper, cumin & cayenne pepper) - with the obvious vegetables.🥦🥬 ... oh... and a few almonds for a bit a crunch #strength #bodybuilding #protein #fitnessmotivation #fitfam #foodporn #motivation #physique #cooking #mealprep #shredded #girlswholift #muscle #health #strong #food #gymlife #determination #fitnessjourney #lift #muscles #nutrition #love #fitnesslife #training #healthyfood #fitness #instagood #goals #gains 🥗🥦 - 5 hours ago

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Como fazer Kefir de Leite

Relaxem é bem menos complicado do que você imagina. 
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1.Separe um recipiente de vidro com boca larga , limpo e seco
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2 .Coloque 1 colher de sopa de grãos de Kefir de leite nesse recipiente e adicione 500ml de leite origem animal :fresco, pasteurizado ou UHT em temperatura ambiente a outra medida pode ser 1 colher de chá de grãos para 250ml de leite 
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3.Cubra o recipiente com um tecido ou papel toalha e amarre com uma borrachinha. 
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4.Deixe fermentar em temperatura ambiente de 12h à 24h. 
obs.tempo máximo 48hs 
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5.Coe o iogurte e armazene na geladeira se possível em recipiente de vidro tampado. 
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6.Logo após coar, coloque os grãos de Kefir novamente em vidro higienizado e reinicie o processo. 
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use sempre utensílios de plástico ou inox ,nunca ferro ou cobre

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#abs #muscle #instafit #gymlife #fitnessmodel #fitnessmotivation #fitnessaddict #cardio #fitgirl #exercise #weightloss #shredded #strong #crossfit #gains #fitlife #girlswholift #nutrition #aesthetics #body #fitspiration #physique #getfit #dedication  #muscles #nutrição #kombuchar #kefir #milkkefir #nutri

Como fazer Kefir de Leite Relaxem é bem menos complicado do que você imagina. ________ 1.Separe um recipiente de vidro com boca larga , limpo e seco _____________ 2 .Coloque 1 colher de sopa de grãos de Kefir de leite nesse recipiente e adicione 500ml de leite origem animal :fresco, pasteurizado ou UHT em temperatura ambiente a outra medida pode ser 1 colher de chá de grãos para 250ml de leite _______________ 3.Cubra o recipiente com um tecido ou papel toalha e amarre com uma borrachinha. ____________ 4.Deixe fermentar em temperatura ambiente de 12h à 24h. obs.tempo máximo 48hs _________________ 5.Coe o iogurte e armazene na geladeira se possível em recipiente de vidro tampado. ____________ 6.Logo após coar, coloque os grãos de Kefir novamente em vidro higienizado e reinicie o processo. _______________ use sempre utensílios de plástico ou inox ,nunca ferro ou cobre __________♡ #abs #muscle #instafit #gymlife #fitnessmodel #fitnessmotivation #fitnessaddict #cardio #fitgirl #exercise #weightloss #shredded #strong #crossfit #gains #fitlife #girlswholift #nutrition #aesthetics #body #fitspiration #physique #getfit #dedication #muscles #nutrição #kombuchar #kefir #milkkefir #nutri - 5 hours ago

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Here’s a picture of ouija and I. But for real... What are some things you do when you are feeling completely worthless and life feels pointless. I’m having a hard time lately and could use some good ideas  to cheer me up.

Here’s a picture of ouija and I. But for real... What are some things you do when you are feeling completely worthless and life feels pointless. I’m having a hard time lately and could use some good ideas to cheer me up. - 5 hours ago

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It’s Tuesday y’all know that means #transformationtuesday! The pic on the left showed up in my Timehop today and I snapped the pic on the right in the bathroom 2 mins ago. Dressing up feels a lot different and is a lot more fun than it used to be. Though I L O V E D the dress on the left, the day it no longer fit was an amazing feeling. .
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#keto #ketogenic #IF #intermittentfasting #jordansbodsquad #jordosbodsquad #ketodiet #lowcarb #instaketo #lowcarbhighfat #ketogenic #ketogains #girlswholift  #weightloss #fatloss #nsv #lchf #fatloss #sugarfree #xxketo #fatadapted #ketolifting #fatfueled #bodybybacon #ketotransformation #weightlosstransformation

It’s Tuesday y’all know that means #transformationtuesday ! The pic on the left showed up in my Timehop today and I snapped the pic on the right in the bathroom 2 mins ago. Dressing up feels a lot different and is a lot more fun than it used to be. Though I L O V E D the dress on the left, the day it no longer fit was an amazing feeling. . . . . . . . . #keto #ketogenic #IF #intermittentfasting #jordansbodsquad #jordosbodsquad #ketodiet #lowcarb #instaketo #lowcarbhighfat #ketogenic #ketogains #girlswholift #weightloss #fatloss #nsv #lchf #fatloss #sugarfree #xxketo #fatadapted #ketolifting #fatfueled #bodybybacon #ketotransformation #weightlosstransformation - 5 hours ago

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NICHT AM ZIEL WIRD DER MENSCH GROSS, SONDERN AUF DEM WEG DORTHIN!!! 💪🏽✨
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#goals #wishes #dreams #gymshark #gymsharkwomen #blackfriday #winter #fitness #fitnessmotivation #fitnessinspiration #fitgirl #instafit #gains #buildingbooty #girlswholift #instagood #instafollow #instadaily

NICHT AM ZIEL WIRD DER MENSCH GROSS, SONDERN AUF DEM WEG DORTHIN!!! 🏽 ______________________________________________ #goals #wishes #dreams #gymshark #gymsharkwomen #blackfriday #winter #fitness #fitnessmotivation #fitnessinspiration #fitgirl #instafit #gains #buildingbooty #girlswholift #instagood #instafollow #instadaily - 5 hours ago

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🚨 🚨 LONG PROTEIN RELATED POST 😂 - different breakfast option for me on the go this morning! I was in the mood for porridge rather than my usual yoghurt and granola this morning because it was freezing ❄️ .
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I have to be in the mood for #porridge but this certainly hit the spot. I like my porridge quite thick and this one was ✅  I added my own cinnamon and some fresh #berries too 🍓 .
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Okay so I definitely don’t need 20g of protein from my porridge - I have 2 boiled eggs #postworkout in the morning giving me around 12g of #protein and then standard porridge would give me about 5g! I usually add a couple of tbsp flakes almonds which gives around 2-3g. Total = 20g without any synthetic whey protein. .
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Protein powder has its place for some, particularly strength athletes 🏋🏼‍♀️but realistically most of us should be able to get the protein we need from our usual dietary intake
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Overall, good taste, handy for own the go, particularly if you’re staying in hotels as all you need is boiling water! Otherwise a cheaper option would be to buy standard porridge oats and add your own protein sources 👍🏻 .
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#100happydays #eattherainbow #whatsonmyplate #breakfast #mealideas #mealprep #healthyeating #health #healthblog #foodie #foodblog #food52 #dietitian #dietaryadvice #trustadietitian #nutrition #nourish #healthybreeze #hbloggers #fitfam #fitspo #fitgirls #girlswholift #sportsnutrition

LONG PROTEIN RELATED POST - different breakfast option for me on the go this morning! I was in the mood for porridge rather than my usual yoghurt and granola this morning because it was freezing ️ . . I have to be in the mood for #porridge but this certainly hit the spot. I like my porridge quite thick and this one was I added my own cinnamon and some fresh #berries too . . Okay so I definitely don’t need 20g of protein from my porridge - I have 2 boiled eggs #postworkout in the morning giving me around 12g of #protein and then standard porridge would give me about 5g! I usually add a couple of tbsp flakes almonds which gives around 2-3g. Total = 20g without any synthetic whey protein. . . Protein powder has its place for some, particularly strength athletes 🏋🏼‍♀️but realistically most of us should be able to get the protein we need from our usual dietary intake . . Overall, good taste, handy for own the go, particularly if you’re staying in hotels as all you need is boiling water! Otherwise a cheaper option would be to buy standard porridge oats and add your own protein sources 🏻 . . #100happydays #eattherainbow #whatsonmyplate #breakfast #mealideas #mealprep #healthyeating #health #healthblog #foodie #foodblog #food52 #dietitian #dietaryadvice #trustadietitian #nutrition #nourish #healthybreeze #hbloggers #fitfam #fitspo #fitgirls #girlswholift #sportsnutrition - 5 hours ago

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Daha fazlası için @auto.tr takip edin
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#car #araba #drive #driver #happy #love #lovely #loves #lovers #mood #babyshower #baby #babygirl #babyboy #babylove #babybump #babyshop #babyboy💙 #istanbul #bmv #girls #girl #girlswholift

Daha fazlası için @auto.tr takip edin ‘ ‘ ‘ ‘ ‘ ‘ #car #araba #drive #driver #happy #love #lovely #loves #lovers #mood #babyshower #baby #babygirl #babyboy #babylove #babybump #babyshop #babyboy #istanbul #bmv #girls #girl #girlswholift - 5 hours ago

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This girl had a big birthday weekend full of yummy foods and drinks 💃🏻
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One thing I didn’t want to do was to feel guilty about everything I ate and consequently then view training this week as a NON NEGOTIABLE to negate all the calories I inhaled.
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No, bad mindset.
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Mindset changed to 👉 how can I best utilise this extra fuel my body has to have killer workouts and lift heavy! I can already tell you that changing my mindset to this has helped push me even harder in the gym which will in turn mean more gains anyway 🙏
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Thank you my friends for the most perfect birthday weekend 😘
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This girl had a big birthday weekend full of yummy foods and drinks 🏻 . One thing I didn’t want to do was to feel guilty about everything I ate and consequently then view training this week as a NON NEGOTIABLE to negate all the calories I inhaled. . No, bad mindset. . Mindset changed to how can I best utilise this extra fuel my body has to have killer workouts and lift heavy! I can already tell you that changing my mindset to this has helped push me even harder in the gym which will in turn mean more gains anyway . Thank you my friends for the most perfect birthday weekend . . - 5 hours ago

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TRANSFORMATION TUESDAY ✨ 
Y’all didn’t think I’d go without posting one did ya?  This is a photo from a little before I went all in on my fitness and nutrition.  Since this photo, I gained 20 pounds, lost 30 pound then gained 10 pounds back.  That means, I weigh exactly the same in both of these photos. 
I don’t hate the scale and I think it’s a great tool, but I will say you shouldn’t get discouraged by the number.  I’m WAY happier than that girl, stronger than that girl and more confident than that girl. 
Remember— it’s a lifestyle, not a quick fix and it’s all about the journey. Don’t get discouraged and keep pushing on 💪🏼

TRANSFORMATION TUESDAY Y’all didn’t think I’d go without posting one did ya? This is a photo from a little before I went all in on my fitness and nutrition. Since this photo, I gained 20 pounds, lost 30 pound then gained 10 pounds back. That means, I weigh exactly the same in both of these photos. I don’t hate the scale and I think it’s a great tool, but I will say you shouldn’t get discouraged by the number. I’m WAY happier than that girl, stronger than that girl and more confident than that girl. Remember— it’s a lifestyle, not a quick fix and it’s all about the journey. Don’t get discouraged and keep pushing on 🏼 - 5 hours ago

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#polishgirl #polskadziewczyna #polish #najlepsza #śliczne #stopy #stopki #nogi #sukienka #piękna #legsday  #socks #warsawgirl #warszawa #lezing #fitgirl #fit #fitness #food #workout #motivation #girlswholift #getfit #strong #style #couple #biutiful #summer #model #lovel

#polishgirl #polskadziewczyna #polish #najlepsza #śliczne #stopy #stopki #nogi #sukienka #piękna #legsday #socks #warsawgirl #warszawa #lezing #fitgirl #fit #fitness #food #workout #motivation #girlswholift #getfit #strong #style #couple #biutiful #summer #model #lovel - 5 hours ago

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I have never met a strong woman who has never been broken. She had to learn how to pick herself up and carry on. She had to learn how to depend on herself for happiness. .
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#strongwomen #strongwoman #happinessquotes #happinessisaninsidejob #knowyourworth #loveyourself #youareenough #leadbyexample #empoweringwomen #singlemom #fitmom #noexcuses #fitfam #fitspo #fitnessmotivation #bodyconfidence #bodybuilding #houstonfitness #htx #fitnessjourney #fitnesswear #gymwear #activewear #alphalete #gymsharkwomen #girlswholift #strongnotskinny #eatclean

I have never met a strong woman who has never been broken. She had to learn how to pick herself up and carry on. She had to learn how to depend on herself for happiness. . . . #strongwomen #strongwoman #happinessquotes #happinessisaninsidejob #knowyourworth #loveyourself #youareenough #leadbyexample #empoweringwomen #singlemom #fitmom #noexcuses #fitfam #fitspo #fitnessmotivation #bodyconfidence #bodybuilding #houstonfitness #htx #fitnessjourney #fitnesswear #gymwear #activewear #alphalete #gymsharkwomen #girlswholift #strongnotskinny #eatclean - 5 hours ago

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As it’s Transformation Tuesday, it’s time for a little reminder to myself as to how far I have come with my fitness - in this case, pics are approx 2 years apart.  Apologies for the long post!!! To be fair, i am my own worst critic...I sometimes lack body confidence, and I am always striving to be stronger, fitter and healthier.  The last year has seen the biggest progress, my body fat is currently at its lowest, I’m stronger and fitter. I’ve also got a new addiction, at @davidlloydswindon - with the launch of Blaze.  Im also following the amazing @alexia_clark - my total body goals and adding in her amazing workouts into my gym sessions!! Im a big believer that age is a number, I’m now 47.  Its never too late to get the body you always wanted.  However, it takes time and commitment, results do not happen over night - so never give up, believe in yourself, your body is capable of amazing things, if you push yourself.  Go for it my gorgeous people. Much love ❤️❤️❤️
#transformationtuesday #itme #change #progressnotperfection #progresspic #fit #fitchick #strongisthenewskinny #girlswholift #strong #gymaddict #fitnessgirl #fitspo #fitstagram #gymselfie #longhair #fitnessmotivation #fitfam #healthylifestyle #goals #fitspiration 💪🏼💪🏼💪🏼

As it’s Transformation Tuesday, it’s time for a little reminder to myself as to how far I have come with my fitness - in this case, pics are approx 2 years apart. Apologies for the long post!!! To be fair, i am my own worst critic...I sometimes lack body confidence, and I am always striving to be stronger, fitter and healthier. The last year has seen the biggest progress, my body fat is currently at its lowest, I’m stronger and fitter. I’ve also got a new addiction, at @davidlloydswindon - with the launch of Blaze. Im also following the amazing @alexia_clark - my total body goals and adding in her amazing workouts into my gym sessions!! Im a big believer that age is a number, I’m now 47. Its never too late to get the body you always wanted. However, it takes time and commitment, results do not happen over night - so never give up, believe in yourself, your body is capable of amazing things, if you push yourself. Go for it my gorgeous people. Much love #transformationtuesday #itme #change #progressnotperfection #progresspic #fit #fitchick #strongisthenewskinny #girlswholift #strong #gymaddict #fitnessgirl #fitspo #fitstagram #gymselfie #longhair #fitnessmotivation #fitfam #healthylifestyle #goals #fitspiration 🏼🏼🏼 - 5 hours ago

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Sua melhor hora ...
Seu melhor investimento 
VC! 
#gains 
#fitlife 
#girlswholift

Sua melhor hora ... Seu melhor investimento VC! #gains #fitlife #girlswholift - 5 hours ago

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Proud Of My Girl @hannahhh_x123 
Putting In That Hard Work & Making Great Progress In The Gym. 
Stay Tuned 👀👅 #bodybuilding #westvirginia #photography #gainpost #powerlifting #fitcouple #ifb #girlswholift #fitspo #f4f #l4l #c4c #ifb #crossfit #🍑 #grow #buildmuscle #food #deadlift #squat #benchpress #foodporn #guns #arms #armday #gaintrick #booty #girlswholift

Proud Of My Girl @hannahhh_x123 Putting In That Hard Work & Making Great Progress In The Gym. Stay Tuned #bodybuilding #westvirginia #photography #gainpost #powerlifting #fitcouple #ifb #girlswholift #fitspo #f4f #l4l #c4c #ifb #crossfit # #grow #buildmuscle #food #deadlift #squat #benchpress #foodporn #guns #arms #armday #gaintrick #booty #girlswholift - 5 hours ago

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‼️GLUTE ACTIVATION ‼️ It's very important to wake up the glutes before you start your workout, so they fire throughout your whole workout!

My routine:
- banded side raises 20 reps/side
- banded kickbacks 20 reps/leg
- glute bridge with 20 kg 30 reps
- glute bridge ladder (shown in video)

The glute bridge ladder is a very good activation/burnout excercise. It goes like this: 1 bridge + 1 abduction, 2 bridges + 2 abductions,... And work your way up to 10-15 reps. Your bum will be burning at the end 🔥🍑 #fitdutchies #girlswholift #stronglifts5x5 #thethrustisamust #basicfitbe #fitgirl #gainsincoming #bulk #fitbelgium #girlswhosquat #weightloss #strength #heavyweights #heavyweightlifting #strongliftswoman #hipthrusts  #fitspo #workoutinspiration #workoutvideo #glutes #gluteactivation #bootybybrett #bootygains

️GLUTE ACTIVATION ️ It's very important to wake up the glutes before you start your workout, so they fire throughout your whole workout! My routine: - banded side raises 20 reps/side - banded kickbacks 20 reps/leg - glute bridge with 20 kg 30 reps - glute bridge ladder (shown in video) The glute bridge ladder is a very good activation/burnout excercise. It goes like this: 1 bridge + 1 abduction, 2 bridges + 2 abductions,... And work your way up to 10-15 reps. Your bum will be burning at the end #fitdutchies #girlswholift #stronglifts5x5 #thethrustisamust #basicfitbe #fitgirl #gainsincoming #bulk #fitbelgium #girlswhosquat #weightloss #strength #heavyweights #heavyweightlifting #strongliftswoman #hipthrusts #fitspo #workoutinspiration #workoutvideo #glutes #gluteactivation #bootybybrett #bootygains - 5 hours ago

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3 things I am thankful for today:
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1. I PR’d my hang snatch, which was an overall PR. ————
2. I got in a long bro sesh workout with Dougie. ————
3. My puppy, who’s cuddling on my lap as I type. ——————————
#thankful #grateful #pr #olylifting #girlswholift #goldendoodlecuddles #likewatercrossfit #likewaterladies #tistheseason #2pood #underarmour #reebok #happy #lovemylife #brosesh #allthedumbbells #weightsanddates

3 things I am thankful for today: ______________________ 1. I PR’d my hang snatch, which was an overall PR. ———— 2. I got in a long bro sesh workout with Dougie. ———— 3. My puppy, who’s cuddling on my lap as I type. —————————— #thankful #grateful #pr #olylifting #girlswholift #goldendoodlecuddles #likewatercrossfit #likewaterladies #tistheseason #2pood #underarmour #reebok #happy #lovemylife #brosesh #allthedumbbells #weightsanddates - 5 hours ago

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Kettlebell deadlifts 😈 #legdayessential #kbdl

Kettlebell deadlifts 😈 #legdayessential #kbdl - 5 hours ago

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happppyyyy tuesday!! it’s almost thanksgiving! getting excited to see some family for the holidays 👨‍👩‍👧‍👦🍁☃️
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what’s everyone doing for thanksgiving?? cooking at home or going to see family?? let me know in the comments!
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here’s a great lower body workout for your tuesday to grow those glooootes! 🍑🍑 ⭐️5 rounds:
💥 deadlifts - 15 💥 banded squat pulse - 10
💥 sumo squat pulse - 12
💥 weighted step ups - 12/side
💥 weighted banded abductions - 20 (my arms are doing no work, just keeping the weight from falling into my face!)
💥 single leg bridges - 15/side
💥 banded side lunge pulse - 12/side
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my headphones died like ten minutes into this workout 😫 😂 it was rough! bands are @team4kor as always
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#healthandfitness #workout #workoutvideo #fitness #fitspo #legday #lowerbody #buildthatbooty #growthepeach #health #circuit #circuittraining #weighttraining #gymvideo #gains #sweat #exercise #exercisevideo #denverfitness #inspiration #motivation #fitfam #fitnessinspiration #fitnessmotivation #girlswithmuscle #weightlifting #girlswholift #goals #crushyourgoals

happppyyyy tuesday!! it’s almost thanksgiving! getting excited to see some family for the holidays ☃️ . . what’s everyone doing for thanksgiving?? cooking at home or going to see family?? let me know in the comments! . . here’s a great lower body workout for your tuesday to grow those glooootes! ️5 rounds: deadlifts - 15 banded squat pulse - 10 sumo squat pulse - 12 weighted step ups - 12/side weighted banded abductions - 20 (my arms are doing no work, just keeping the weight from falling into my face!) single leg bridges - 15/side banded side lunge pulse - 12/side . . my headphones died like ten minutes into this workout it was rough! bands are @team4kor as always . . . . . . . #healthandfitness #workout #workoutvideo #fitness #fitspo #legday #lowerbody #buildthatbooty #growthepeach #health #circuit #circuittraining #weighttraining #gymvideo #gains #sweat #exercise #exercisevideo #denverfitness #inspiration #motivation #fitfam #fitnessinspiration #fitnessmotivation #girlswithmuscle #weightlifting #girlswholift #goals #crushyourgoals - 5 hours ago

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“Strength and growth come only through continuous effort and struggle” Napoleon Hill

Today’s effort and struggle. Every training session gets me closer to my goal. 
#littlebylittle #trustingtheprocess #patience 
#progressnotperfection #betterthanyesterday #thickthighssaveslives #strongmom #strongnotskinny #girlswholift #weightlifting #oly #olympicweightlifting @charlesriverbarbell @metfit_trainingfacility

“Strength and growth come only through continuous effort and struggle” Napoleon Hill Today’s effort and struggle. Every training session gets me closer to my goal. #littlebylittle #trustingtheprocess #patience #progressnotperfection #betterthanyesterday #thickthighssaveslives #strongmom #strongnotskinny #girlswholift #weightlifting #oly #olympicweightlifting @charlesriverbarbell @metfit_trainingfacility - 5 hours ago

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Achievement unlocked: bench boyfriend’s bodyweight for reps 💁🏻‍♀️ single at 165lbs, 150x3 (shown here), 145x3x2. BW is 47kg on the nose. Last week of training has begun!
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#powerlifting #powerlifter #usapl #usapowerlifting #47kg #bench #benchpress #bigbench #benchqueen #girlswhopowerlift #girlswholift #womenwholift #ladieswholift #veganathlete #plantbasedathlete #vegan #plantstrong #plantbuilt #veganmuscle #fitnessmotivation

Achievement unlocked: bench boyfriend’s bodyweight for reps 🏻‍♀️ single at 165lbs, 150x3 (shown here), 145x3x2. BW is 47kg on the nose. Last week of training has begun! . . #powerlifting #powerlifter #usapl #usapowerlifting #47kg #bench #benchpress #bigbench #benchqueen #girlswhopowerlift #girlswholift #womenwholift #ladieswholift #veganathlete #plantbasedathlete #vegan #plantstrong #plantbuilt #veganmuscle #fitnessmotivation - 5 hours ago

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A while back 👶🏼 #gym #motivation #fit #selfie #training #healthy #fitnessmodel #health #fitnessaddict #diet #strong #eatclean #muscle #instagood #getfit #photooftheday #gymlife #cleaneating #abs #shredded #aesthetics  #physique #gains #bodybuilder #nutrition #muscles #ifbb #ripped #girlswholift #model

A while back 🏼 #gym #motivation #fit #selfie #training #healthy #fitnessmodel #health #fitnessaddict #diet #strong #eatclean #muscle #instagood #getfit #photooftheday #gymlife #cleaneating #abs #shredded #aesthetics #physique #gains #bodybuilder #nutrition #muscles #ifbb #ripped #girlswholift #model - 5 hours ago

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الّلهُمَ صَلِّ علیٰ علی بنِ موسَی الرّضَا المُرتَضیٰ
اَلاِمامِ التّقیِ النّقی و حُجّتِکَ علیٰ مَنْ فَوقَ الارضْ
و مَنْ تحتَ الثَّریٰ اَلصّدّیقِ الشّهیدْ صلاةً کثیرةً تامَةً زاکیَةً
مُتِواصِلَةً مُتِواتِرَةً مُتِرادِفةً کَاًفضَلِ ما صَلَّیتَ علیٰ اَحَدٍ مِنْ اَولیاءک.
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🍃☀️🍃☀️🍃☀️🍃☀️🍃☀️
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السلام ای حضرت سلطان عشق
یا علی‌موسی‌الرضا ای جان عشق

السلام ای بهـر عاشق سرنوشت
السلام ای تربتـت باغ بهـشت
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🍃☀️🍃☀️🍃☀️🍃☀️🍃☀️
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الّلهُمَ صَلِّ علیٰ علی بنِ موسَی الرّضَا المُرتَضیٰ
اَلاِمامِ التّقیِ النّقی و حُجّتِکَ علیٰ مَنْ فَوقَ الارضْ
و مَنْ تحتَ الثَّریٰ اَلصّدّیقِ الشّهیدْ صلاةً کثیرةً تامَةً زاکیَةً
مُتِواصِلَةً مُتِواتِرَةً مُتِرادِفةً کَاًفضَلِ ما صَلَّیتَ علیٰ اَحَدٍ مِنْ اَولیاءک.
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🍃☀️🍃☀️🍃☀️🍃☀️🍃☀️
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بیا که قبله دل، کعبه رضا اینجاست
بیا که مشرق انوار کبریا اینجاست

بیا به طور تجلی بیا به بزم حضور
بیا که معنی والشمس و والضحی اینجاست
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🍃☀️🍃☀️🍃☀️🍃☀️🍃☀️
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الّلهُمَ صَلِّ علیٰ علی بنِ موسَی الرّضَا المُرتَضیٰ
اَلاِمامِ التّقیِ النّقی و حُجّتِکَ علیٰ مَنْ فَوقَ الارضْ
و مَنْ تحتَ الثَّریٰ اَلصّدّیقِ الشّهیدْ صلاةً کثیرةً تامَةً زاکیَةً
مُتِواصِلَةً مُتِواتِرَةً مُتِرادِفةً کَاًفضَلِ ما صَلَّیتَ علیٰ اَحَدٍ مِنْ اَولیاءک.
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🍃☀️🍃☀️🍃☀️🍃☀️🍃☀️
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بر هر دل دیـوانه دوایــــــے دارد
الطـافِ فــراوانِ  خـدایــــے دارد

سائـل به میان بارگاهش میـگفت
ایوان رضا عجب صــــفایـے دارد
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🍃☀️🍃☀️🍃☀️🍃☀️🍃☀️
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#health #fitness #fit #cardio #muscle #lifting #training #exercise  #muscles #fitnessmotivation #fitnessjourney #motivation #fitspo #fitnessaddict #legday #fitchick #gymlife #fitfam #gymshark #gymsharkwomen #bodybuilding #gymrat #workout #dedication #abs #diet #girlswholift  #gains #train #instatraveling

الّلهُمَ صَلِّ علیٰ علی بنِ موسَی الرّضَا المُرتَضیٰ اَلاِمامِ التّقیِ النّقی و حُجّتِکَ علیٰ مَنْ فَوقَ الارضْ و مَنْ تحتَ الثَّریٰ اَلصّدّیقِ الشّهیدْ صلاةً کثیرةً تامَةً زاکیَةً مُتِواصِلَةً مُتِواتِرَةً مُتِرادِفةً کَاًفضَلِ ما صَلَّیتَ علیٰ اَحَدٍ مِنْ اَولیاءک. . ️ . السلام ای حضرت سلطان عشق یا علی‌موسی‌الرضا ای جان عشق السلام ای بهـر عاشق سرنوشت السلام ای تربتـت باغ بهـشت . ️ . الّلهُمَ صَلِّ علیٰ علی بنِ موسَی الرّضَا المُرتَضیٰ اَلاِمامِ التّقیِ النّقی و حُجّتِکَ علیٰ مَنْ فَوقَ الارضْ و مَنْ تحتَ الثَّریٰ اَلصّدّیقِ الشّهیدْ صلاةً کثیرةً تامَةً زاکیَةً مُتِواصِلَةً مُتِواتِرَةً مُتِرادِفةً کَاًفضَلِ ما صَلَّیتَ علیٰ اَحَدٍ مِنْ اَولیاءک. . ️ . بیا که قبله دل، کعبه رضا اینجاست بیا که مشرق انوار کبریا اینجاست بیا به طور تجلی بیا به بزم حضور بیا که معنی والشمس و والضحی اینجاست . ️ . الّلهُمَ صَلِّ علیٰ علی بنِ موسَی الرّضَا المُرتَضیٰ اَلاِمامِ التّقیِ النّقی و حُجّتِکَ علیٰ مَنْ فَوقَ الارضْ و مَنْ تحتَ الثَّریٰ اَلصّدّیقِ الشّهیدْ صلاةً کثیرةً تامَةً زاکیَةً مُتِواصِلَةً مُتِواتِرَةً مُتِرادِفةً کَاًفضَلِ ما صَلَّیتَ علیٰ اَحَدٍ مِنْ اَولیاءک. . ️ . بر هر دل دیـوانه دوایــــــے دارد الطـافِ فــراوانِ خـدایــــے دارد سائـل به میان بارگاهش میـگفت ایوان رضا عجب صــــفایـے دارد . ️ . . . . . . . _ _ #health #fitness #fit #cardio #muscle #lifting #training #exercise #muscles #fitnessmotivation #fitnessjourney #motivation #fitspo #fitnessaddict #legday #fitchick #gymlife #fitfam #gymshark #gymsharkwomen #bodybuilding #gymrat #workout #dedication #abs #diet #girlswholift #gains #train #instatraveling - 5 hours ago

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The past is a place of reference, not residence ✴ -
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#latergram#littleblackdress#tuesdayvibes#momlife#momsofinstagram#fitmoms#fitfam#fitspo#fitspiration#fitgirls#fitness#fitnessjourney#womenshealth#healthandfitness#healthyliving#healthylife#loveyourbody#loveyourself#weightloss#girlswithmuscle#girlswholift#girlswithbooty#instapic#instagood#instafitness#instadaily#instagramhub#manchester

The past is a place of reference, not residence - - - #latergram #littleblackdress #tuesdayvibes #momlife #momsofinstagram #fitmoms #fitfam #fitspo #fitspiration #fitgirls #fitness #fitnessjourney #womenshealth #healthandfitness #healthyliving #healthylife #loveyourbody #loveyourself #weightloss #girlswithmuscle #girlswholift #girlswithbooty #instapic #instagood #instafitness #instadaily #instagramhub #manchester - 5 hours ago

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BANDED BOOTY WORKOUT!
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first of allll, thank you for the supportive messages on my last post! love it when females support other females! we’re a team!👊🏽♥️ i appreciate you allll honestly. felt motivated for my workout today and got in this serious Kake Killa!🍑🔥 ngl it had me contemplating why i do this to myself but i secretly love it! it’s worth a save if you fancy something quick but effective and don’t wanna waste time racking up the squat rack - this is for you, i got chuuu!
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⚠️the workout⚠️
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crab walks [3 x 15]
💡pro tip: aim to step as far out to the side as possible and keep that knee bend throughout (i coulda bent lower but by this round, my glutes felt like they were gunna fall off)
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squats [3 x 15]⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
💡pro tip: rest the band across your shoulders as you would a barbell. keep your knees over your toes and squeeze your glutes at the top! #uglybuttsqueeze!
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RDLs [3 x 15]⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
💡pro tip: keep chest open, trunk muscles engaged and sit back into the hamstring stretch as far as you can! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
one-legged RDLs [3 x 15]⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
💡pro tip: have a focal point to keep you balanced and keep your trunk and outstretched leg as equally tilted as possible. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
i hope you find these tips helpful! & don’t forget to give this a like and a save for later!♥️✅ let me know if you try it!!
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happy Tuesday!!✨

BANDED BOOTY WORKOUT! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ first of allll, thank you for the supportive messages on my last post! love it when females support other females! we’re a team!🏽️ i appreciate you allll honestly. felt motivated for my workout today and got in this serious Kake Killa! ngl it had me contemplating why i do this to myself but i secretly love it! it’s worth a save if you fancy something quick but effective and don’t wanna waste time racking up the squat rack - this is for you, i got chuuu! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ️the workout️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ crab walks [3 x 15] pro tip: aim to step as far out to the side as possible and keep that knee bend throughout (i coulda bent lower but by this round, my glutes felt like they were gunna fall off) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ squats [3 x 15]⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ pro tip: rest the band across your shoulders as you would a barbell. keep your knees over your toes and squeeze your glutes at the top! #uglybuttsqueeze ! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ RDLs [3 x 15]⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ pro tip: keep chest open, trunk muscles engaged and sit back into the hamstring stretch as far as you can! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ one-legged RDLs [3 x 15]⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ pro tip: have a focal point to keep you balanced and keep your trunk and outstretched leg as equally tilted as possible. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ i hope you find these tips helpful! & don’t forget to give this a like and a save for later! let me know if you try it!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ happy Tuesday!! - 5 hours ago

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Last week’s failure 👉🏻 this week’s (sloppy) success. .
I guess my body doesn’t like to push jerk. Split jerks it is!

Last week’s failure 🏻 this week’s (sloppy) success. . I guess my body doesn’t like to push jerk. Split jerks it is! - 5 hours ago

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Some people have been asking how to purchase Arbonne products. Arbonne is a company that takes out the middle man so that customers can get their products faster and more efficiently. There are 2 ways to purchase products. You can buy through my website and make a guest purchase OR you can become a Preferred Client, which is the better option. When you become a preferred client, you qualify for free shipping and 20-40% off of products! Let me know if you are interested. Click on the link in my bio to take a look at the great products we sell!

#arbonne #arbonnelife #consultant #healthylifestyle #healthyfood #healthandwellness #cleaneating #colorado #coloradoair #coloradogirl #fitchick #girlswholift #strongwomen #strongmind #heal #fitgirlsofinstagram #artist #painter #lifestyle #lifestylechanges #beyourownmotivation #makethechange #nevertoolate #dosomething

Some people have been asking how to purchase Arbonne products. Arbonne is a company that takes out the middle man so that customers can get their products faster and more efficiently. There are 2 ways to purchase products. You can buy through my website and make a guest purchase OR you can become a Preferred Client, which is the better option. When you become a preferred client, you qualify for free shipping and 20-40% off of products! Let me know if you are interested. Click on the link in my bio to take a look at the great products we sell! #arbonne #arbonnelife #consultant #healthylifestyle #healthyfood #healthandwellness #cleaneating #colorado #coloradoair #coloradogirl #fitchick #girlswholift #strongwomen #strongmind #heal #fitgirlsofinstagram #artist #painter #lifestyle #lifestylechanges #beyourownmotivation #makethechange #nevertoolate #dosomething - 5 hours ago

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3 deadlift variations✨ Save the vid for later and tag your workout buddy👯‍♀️ @belasfitguide .
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These 3 deadlift variations are the most common ones! These are my favourites to do on leg days 😋. All three of these deadlifts will involve your quads, glutes and hamstrings. However, each variation will prioritise different areas of your lower body ⤵️.
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🌸 Conventional deadlift: this will target both your glutes, hamstrings and quads quite evenly! It’s an all-rounder 🔥 your feet should be shoulder-width apart, toes pointed forward.
🌸 Sumo Deadlifts: (my favourites) this variation has a strong focus on your glutes! Your stance should be wide and your toes pointed outwards!
🌸 Stiff leg deadlifts: these will target mostly your hamstrings! Make sure your feet are close together, only bending your knees slightly ✨.
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Remember to push through your heels and really control the movement ✨.
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Don’t forget that my new guide is releasing on the 26th of December 😍 we’re posting hidden discount codes all over @belasfitguide - we will also be DM’ing people that interact the most with @belafernandez and @belasfitguide with BIGGER discount codes! - can’t wait to hear all your reviews 😭💜 here’s one of them “bootygainspls” 🤭

3 deadlift variations Save the vid for later and tag your workout buddy‍♀️ @belasfitguide . ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ These 3 deadlift variations are the most common ones! These are my favourites to do on leg days . All three of these deadlifts will involve your quads, glutes and hamstrings. However, each variation will prioritise different areas of your lower body ️. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Conventional deadlift: this will target both your glutes, hamstrings and quads quite evenly! It’s an all-rounder your feet should be shoulder-width apart, toes pointed forward. Sumo Deadlifts: (my favourites) this variation has a strong focus on your glutes! Your stance should be wide and your toes pointed outwards! Stiff leg deadlifts: these will target mostly your hamstrings! Make sure your feet are close together, only bending your knees slightly . ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember to push through your heels and really control the movement . ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don’t forget that my new guide is releasing on the 26th of December we’re posting hidden discount codes all over @belasfitguide - we will also be DM’ing people that interact the most with @belafernandez and @belasfitguide with BIGGER discount codes! - can’t wait to hear all your reviews here’s one of them “bootygainspls” 🤭 - 5 hours ago

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It’s been a pleasure working with Jocelyn!  She took on the bold task of starting Olympic Lifting from SCRATCH!! This is a huge undertaking!  Today was a breakthrough day - positions looking tight, stable and crisp.  Excited to see what the future brings!  Hard work pays off! #snatch #girlswholift #olympiclifting #gymgains #crossfitwalnutcreek #cfwcprogram

It’s been a pleasure working with Jocelyn! She took on the bold task of starting Olympic Lifting from SCRATCH!! This is a huge undertaking! Today was a breakthrough day - positions looking tight, stable and crisp. Excited to see what the future brings! Hard work pays off! #snatch #girlswholift #olympiclifting #gymgains #crossfitwalnutcreek #cfwcprogram - 5 hours ago

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Here’s a little selfie on this beautiful Tuesday afternoon ✨ -
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- No long post today. Just remember to love yourself no matter what phase of life you’re in. And keep an eye for my instagram stories for up dates and more 💕
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#npc #ifbb #selfie #longhairdontcare #longhair #booty #bootygoals #leggains #smile #girlswholift #nomakeup #progressoverperfection #bikinimodel  #bikinigirl #bikinicompetitor #glutes #wbff #figure #dreaming #ombrehair

Here’s a little selfie on this beautiful Tuesday afternoon - - - No long post today. Just remember to love yourself no matter what phase of life you’re in. And keep an eye for my instagram stories for up dates and more - - - - - #npc #ifbb #selfie #longhairdontcare #longhair #booty #bootygoals #leggains #smile #girlswholift #nomakeup #progressoverperfection #bikinimodel #bikinigirl #bikinicompetitor #glutes #wbff #figure #dreaming #ombrehair - 5 hours ago

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For those days when you feel like you just can’t get out of bed, just know that you are not alone. We’ve all been there and I promise you that if you do your best and go out there and kill it today, you will be rewarded 💪🏼😁😘
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Big shout out to my biggest cheerleader @jaredrtrust for encouraging me to be better every day. Love you babe!
#tuesdaymotivation #keepgoing #girlswholift #fitlife #fitfam #getupandgo #movementismedicine

For those days when you feel like you just can’t get out of bed, just know that you are not alone. We’ve all been there and I promise you that if you do your best and go out there and kill it today, you will be rewarded 🏼 . Big shout out to my biggest cheerleader @jaredrtrust for encouraging me to be better every day. Love you babe! #tuesdaymotivation #keepgoing #girlswholift #fitlife #fitfam #getupandgo #movementismedicine - 5 hours ago

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ADD ME if u want more 😉💋🎶💋😽🙏🎶😋🎶😋💦💦🔞😈💋🙌💋💋😽😈💋💋🙏 😈😋🙏😽🙌😉🎶😽😈💦😉😈😋come #boobsfordays she #thickwomen into #australiangirl that #lesbians our #hotboobs make #sexism of #girlswholift also  #sexycurves an #sexyzone that #boobsofinstagram we #bootybuilder would

ADD ME if u want more 😈😈 😈😈😈come #boobsfordays she #thickwomen into #australiangirl that #lesbians our #hotboobs make #sexism of #girlswholift also #sexycurves an #sexyzone that #boobsofinstagram we #bootybuilder would - 5 hours ago

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Repost from @piitn_ using @RepostRegramApp - Anzeige.advertising| Vizefreitag 🎉 
Wird auch langsam mal Zeit 😜
Eigentlich gehen die total verplanten Wochen immer so schnell rum.. die Woche leider gar nicht 🤷🏼‍♀️ bei mir jedenfalls 😅
Habt einen schönen Donnerstag ☺️💕
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#gymgirl #fitfam #gym #motivation #fitness #picoftheday #photooftheday #fitnessmotivation #gymwear #staystrong #staymotivated #focus #focusonyourgoals #stayfocused #gymmotivation #fitgirl #girlswholift #blondie #blondegirl #fitgirlsmotivation #girly #girlsmotivation #fitspo #fitgoals #ootd

Repost from @piitn_ using @RepostRegramApp - Anzeige.advertising| Vizefreitag Wird auch langsam mal Zeit Eigentlich gehen die total verplanten Wochen immer so schnell rum.. die Woche leider gar nicht 🤷🏼‍♀️ bei mir jedenfalls Habt einen schönen Donnerstag ——————————————————————— #gymgirl #fitfam #gym #motivation #fitness #picoftheday #photooftheday #fitnessmotivation #gymwear #staystrong #staymotivated #focus #focusonyourgoals #stayfocused #gymmotivation #fitgirl #girlswholift #blondie #blondegirl #fitgirlsmotivation #girly #girlsmotivation #fitspo #fitgoals #ootd - 5 hours ago

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Stood there for about 10 minutes trying new things to help increase my leg strength and vertical jump.  Mix of a hack squat, jump trainer, regular squat, a little bit of everything!! 1- regular set
2-full half set 
Focus on driving upward at a quick speed to trying and replicate a jump approach.  Just as you should practice like you play, the same applies to training in the gym.  You have to train hard every time you are in there, don’t just go through the motions, be all you can be!!!

Stood there for about 10 minutes trying new things to help increase my leg strength and vertical jump. Mix of a hack squat, jump trainer, regular squat, a little bit of everything!! 1- regular set 2-full half set Focus on driving upward at a quick speed to trying and replicate a jump approach. Just as you should practice like you play, the same applies to training in the gym. You have to train hard every time you are in there, don’t just go through the motions, be all you can be!!! - 5 hours ago

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Practice makes perfect 🏋️‍♀️ #tempaus #maastaveto #snatch #deadlift #progressnotperfection #girlswholift

Practice makes perfect 🏋️‍♀️ #tempaus #maastaveto #snatch #deadlift #progressnotperfection #girlswholift - 5 hours ago

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I recently posted about habit building, and why building better habits are so important. But I wanted to elaborate some more. .
There's an area in your brain, named the basal ganglia. This area functions to store your habits (amongst other things).
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You repeatedly commit an action, and with time it becomes a habit. .
Habits have a cue, a routine, and a reward.
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The cue is a stimulus or trigger that signals the habit to happen.
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The routine is the habit itself.
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The reward is the fulfillment of whatever gratification you're seeking.
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So let me give an example. .
The cue is stress. The routine is overeating, drinking, or retracting and becoming inactive. The reward is skipping the gym and not having to deal with stress so you can "rest" instead.
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As with most things, there's a little more to it than that, but for the sake of simplicity those are the main points you'll want to focus on. .
The key to changing bad habits is identifying your cues. Once you've done that you can figure out what gratification you're seeking.
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This enables you to change the routine that takes place as a result of your cues, and allows you to still obtain that gratification. But instead of having an unwanted, unhealthy result, you create a positive one.
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Example: your cue is stress. Your changed routine is going for a walk and listening to music. The reward? The rest you were seeking, but with an added sense of accomplishment.
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Often times we try to change or ignore our cues, and focus more on the outcome and results of our habits. In reality, we need to identify what is driving us, and change our responses to it.
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This is why habit management in fitness is so essential. If you encounter a resistance but have failed to give yourself the tools to persevere, you will fall flat on your face.
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@ambiance.photography_ @katherine_daianaa always coming through with the 📸 💖

I recently posted about habit building, and why building better habits are so important. But I wanted to elaborate some more. . There's an area in your brain, named the basal ganglia. This area functions to store your habits (amongst other things). . You repeatedly commit an action, and with time it becomes a habit. . Habits have a cue, a routine, and a reward. . The cue is a stimulus or trigger that signals the habit to happen. . The routine is the habit itself. . The reward is the fulfillment of whatever gratification you're seeking. . So let me give an example. . The cue is stress. The routine is overeating, drinking, or retracting and becoming inactive. The reward is skipping the gym and not having to deal with stress so you can "rest" instead. . As with most things, there's a little more to it than that, but for the sake of simplicity those are the main points you'll want to focus on. . The key to changing bad habits is identifying your cues. Once you've done that you can figure out what gratification you're seeking. . This enables you to change the routine that takes place as a result of your cues, and allows you to still obtain that gratification. But instead of having an unwanted, unhealthy result, you create a positive one. . Example: your cue is stress. Your changed routine is going for a walk and listening to music. The reward? The rest you were seeking, but with an added sense of accomplishment. . Often times we try to change or ignore our cues, and focus more on the outcome and results of our habits. In reality, we need to identify what is driving us, and change our responses to it. . This is why habit management in fitness is so essential. If you encounter a resistance but have failed to give yourself the tools to persevere, you will fall flat on your face. . @ambiance.photography_ @katherine_daianaa always coming through with the 📸 - 5 hours ago

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I knew who I was this morning but I've changed few times since then
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#shapeshifter #aliceinwonderland #upsidedownlife #yogini #makingshapes

" I knew who I was this morning but I've changed few times since then " . . . . . #shapeshifter #aliceinwonderland #upsidedownlife #yogini #makingshapes - 5 hours ago

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Post workout dinner:
Smoked trout fillet with rice and tomatoes.
#fit #fitness #fit2k18 #40isthenew20fit #fitmom #fitgirl #girlswholift #fitnessgirl #fitnessaddicted #fitlife #lifestyle #bodybuilding #bodyunderconstruction
#upperbody #bizeps #trizeps #back #pushups
#healthy #healthyfood #proteine #trout #eatclean
#dinner #postworkoutmeal

Post workout dinner: Smoked trout fillet with rice and tomatoes. #fit #fitness #fit2k18 #40isthenew20fit #fitmom #fitgirl #girlswholift #fitnessgirl #fitnessaddicted #fitlife #lifestyle #bodybuilding #bodyunderconstruction #upperbody #bizeps #trizeps #back #pushups #healthy #healthyfood #proteine #trout #eatclean #dinner #postworkoutmeal - 5 hours ago

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🚨 Women Empowerment Post 🚨 “The strongest actions for a woman is to love herself, be herself and shine amongst those who never believed she could.” .
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Today I had the pleasure of going and speaking to students about their future aspirations and describing my own journey in my career so far and competing. .
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I highlighted how important it is to pursue your dreams alongside your career and that you can achieve anything you put your mind to. If you have a passion or talent for something, that’s where your fire burns, don’t neglect it just because it doesn’t pay the bills. Do both. If your career is also your dream - then you’re one of the lucky ones! 🍀 .
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Some of the conversations I had with the young women was so inspiring. Many of them had careers in mind, but some of them also had dreams they wanted to follow. It’s so important to encourage young women in society to chase their dreams and go for that high flying career. Did you know that in the last 40 years more women have entered STEM than any other field of work?! This area of work is generally dominated by men which shows we are moving things in the right direction. But this all stems from empowering one another and the younger women in our society. 💕
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2 years ago, I never would have thought I’d have been competing on an international stage in bikini bodybuilding and starting my career in higher education. I never thought I could achieve a body like the fitness models we see, or secure a role in such a competitive job sector against more experienced candidates. But I had the right people around me to encourage me and the right mindset. I ignored any naysayers, negativity or jealously. When you are doing well, succeeding or have things going for you, then you WILL come across this from people. Ignore it. 👋🏻
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I had such a great day today with all the students - but it was so refreshing to speak with so many motivated young women. 💪🏻
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So here’s to strong women! May we know them, may we be them, may we raise them.

Women Empowerment Post “The strongest actions for a woman is to love herself, be herself and shine amongst those who never believed she could.” . . Today I had the pleasure of going and speaking to students about their future aspirations and describing my own journey in my career so far and competing. . . I highlighted how important it is to pursue your dreams alongside your career and that you can achieve anything you put your mind to. If you have a passion or talent for something, that’s where your fire burns, don’t neglect it just because it doesn’t pay the bills. Do both. If your career is also your dream - then you’re one of the lucky ones! . . Some of the conversations I had with the young women was so inspiring. Many of them had careers in mind, but some of them also had dreams they wanted to follow. It’s so important to encourage young women in society to chase their dreams and go for that high flying career. Did you know that in the last 40 years more women have entered STEM than any other field of work?! This area of work is generally dominated by men which shows we are moving things in the right direction. But this all stems from empowering one another and the younger women in our society. . . 2 years ago, I never would have thought I’d have been competing on an international stage in bikini bodybuilding and starting my career in higher education. I never thought I could achieve a body like the fitness models we see, or secure a role in such a competitive job sector against more experienced candidates. But I had the right people around me to encourage me and the right mindset. I ignored any naysayers, negativity or jealously. When you are doing well, succeeding or have things going for you, then you WILL come across this from people. Ignore it. 🏻 . . I had such a great day today with all the students - but it was so refreshing to speak with so many motivated young women. 🏻 . . So here’s to strong women! May we know them, may we be them, may we raise them. - 5 hours ago

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Absolutely in LOVE with the  @gymshark vital seamless range, honestly felt like the cutest pink marshmallow working out this morning!! Definitely my favourite range so far, squat proof, super cute and AMAZING material! Kinda rolls down a bit on the stomach but not as bad as the majority of my other leggings! I managed to be one of those lucky people who got my hand on the sale in Hack Friday so didn’t have any of the stress from the Gymshark Sale yesterday. Hope everyone’s having a fab Tuesday ❤️ #thepeachycommunity #gymshark #gymsharkwomen .
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#GFG #thepeachplan #health #fitness #fitnessaddict #fitspo #workout #gym #training #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise #girlswholift #fitfam #fitfamuk

Absolutely in LOVE with the @gymshark vital seamless range, honestly felt like the cutest pink marshmallow working out this morning!! Definitely my favourite range so far, squat proof, super cute and AMAZING material! Kinda rolls down a bit on the stomach but not as bad as the majority of my other leggings! I managed to be one of those lucky people who got my hand on the sale in Hack Friday so didn’t have any of the stress from the Gymshark Sale yesterday. Hope everyone’s having a fab Tuesday #thepeachycommunity #gymshark #gymsharkwomen . . . . . . . . . #GFG #thepeachplan #health #fitness #fitnessaddict #fitspo #workout #gym #training #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise #girlswholift #fitfam #fitfamuk - 5 hours ago

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Heading for the Green Room, BRB!

Heading for the Green Room, BRB! - 5 hours ago

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Beauty in black ❤️❤️

Beauty in black ️ - 6 hours ago

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Finally time for my red gloves ♥️
#teddycoat #cold #ootd #outfitinspo #outfitinspiration #outfitoftheday #balayage #blondegirl #fashion #fashionista #fashionable #fashiongram #instafashion #fashiondiaries #fit #fitgirl #fitgirls #fitdutchies #fitness #fitnessmodel #fitnessmotivation #fitfam #fitspo #fitspiration #workout #girlswholift #weightlifting

Finally time for my red gloves #teddycoat #cold #ootd #outfitinspo #outfitinspiration #outfitoftheday #balayage #blondegirl #fashion #fashionista #fashionable #fashiongram #instafashion #fashiondiaries #fit #fitgirl #fitgirls #fitdutchies #fitness #fitnessmodel #fitnessmotivation #fitfam #fitspo #fitspiration #workout #girlswholift #weightlifting - 9 hours ago

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Curly hair always rocks. Colored the bottom of my hair with some blonde because I was inspired by my best friend @miss.sandyn 😍

Curly hair always rocks. Colored the bottom of my hair with some blonde because I was inspired by my best friend @miss.sandyn - 4 days ago

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Loving Long Island. 
One thing I’m Grateful is that I’m able to HEAR NATURE 😍 It’s such a beautiful thing to hear!

Loving Long Island. One thing I’m Grateful is that I’m able to HEAR NATURE It’s such a beautiful thing to hear! - 5 days ago

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I AM BLESSED WITH EVERYTHING I NEED. I AM WORKING HARD TOWARDS EVERYTHING I WANT. I AM GRATEFUL FOR EVERYTHING I HAVE. ✨

I AM BLESSED WITH EVERYTHING I NEED. I AM WORKING HARD TOWARDS EVERYTHING I WANT. I AM GRATEFUL FOR EVERYTHING I HAVE. - 14 days ago

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