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๐ŸŽ‰Transformation 8/20 ๐ŸŽ‰ Today Iโ€™m celebrating and showcasing my amazing teammate and new #backgoals, Shelley. Shelley is a staple member in our groups and wellness studio because she doesnโ€™t just share her real journey but supports so many of us on ours. She came to us as a pretty serious runner and decided to add in our workout programs as cross training. She started off in good shape but has definitely toned more and gained more strength and endurance. We all started these programs with different goals and on different fitness levels but we are all proof that when you work hard and show up, you will get the results youโ€™re looking for. Iโ€™m not sure what your goals are but I am sure that I have to tools to help you reach them. Letโ€™s chat today about the best route for you to take to reach yours. Drop a โ€œ๐Ÿ’ช๐Ÿพโ€ below or fill out the form in my bio. Your results are on the other side of your โ€˜yesโ€™. ๐Ÿ˜‰ #transformedtwenty #janyouary #beforeandafter #weightlosswednesday #newyearnewyou #fromresolutiontolifestyle #timetotransform #mamabear #workingmom #momof2 #motherhoodunplugged #parenting #bodyafterbaby #fitgirlsguide #fitgirlsdontquit #onedayatatime #blackwomenlosingweight #crosstrain #prekteacherlife #momofthreenangers

Haha beauty or the beast? ๐Ÿ˜› maid of honour with wings. #backgoals #wings #lats #loveworkingback #beastmode #beautyorbeast #fitfam #workhard #girlswholift #weights #maidofhonour #wedding #lovelife

2.5 year back transformation, goal is to build more thickness. Excited to see what else I can achieve this year. ๐Ÿ˜ฌ . . . . . #fitness #teenfitness #gym #bodybuilding #transformation

Visit the front desk today and check out the personal training options! #Repost @barbellsandbulldogsrp with @get_repost ใƒปใƒปใƒป Client & Friend @luke_gieck slaughtering backday ๐Ÿ’ช๐Ÿผ 20 lbs gained in 2 months Lifts increased beyond anything lifted before Overall mood, & Sleep Improved - Super proud of his progress and hard work #relentlessperformance #fitfam #backday #backgoals #muscle #strong #bodybuilding #bodybuilder #workout #coachdainya #guysthatlift

I guess at least its always gonna be summer on my page๐Ÿ˜Œ ________________________________________________________ #waterfall #bikinibody #summerfeelings #fitgirl #workoutmotivation #workhardplayhard #workoutmotivation #fitness #fitnessmotivation #backgoals #bikinibody #bodygoals #booty #squatsforlife #gainsongains #fitgirl #UK #Surinam

๐Ÿ’ชShe Cheated Time Was Blamed๐Ÿ’ช #bodybuilding #fitnessmodel #bulking #workout #backgoals #musclemotivation

๐ŸŽˆ๐ŸŽ–๐Ÿ€ Eu Apenas assisto ๐Ÿ€ ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ€๐Ÿ…๐Ÿ‘ฃ๐Ÿ‘†๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚. #OsMagalhรฃes #basketball #BackGoals #BallisLife Brincar de Jogar ๐Ÿ˜Ž๐Ÿ˜๐Ÿ˜๐Ÿ˜‚๐Ÿ˜‚ #LCM #ESM #VCM Bom Domingo a todos

The only time you should look back is to see how far youโ€™ve come ! Itโ€™s not about perfect itโ€™s about effort. When you bring effort every single day, thatโ€™s When transformation and change occurs โญ๏ธ Brukt MYE tid pรฅ รฅ skru sammen ยซrettยป ryggprogram siste 9-10 mnd men gรฅd dam it sรฅ gรธy nรฅr d gir resultater - kroppen vรฅr er fantastisk โญ๏ธ #back #backworkout #backgoals #workingoutismydrug #activelifestyle #girlswholift #liftheavy #kickass #effort #bringiteveryday #fitness #lovewhatyoudo #running #smile #behumble #butbefierce #livelaughlove #andworkout #change #yougottaworkforit #nothingcomeseasy #hardworkpaysoffs #fitforlife #behappy #justdoit #positvemind #weonlyliveonce #fitnessmotivation #beyou #bethebestyou โญ๏ธ

No doubt.. 2019 will be my best Year. Just hold on.. - - #bodybuilding #physique #motivation #backgoals #muscles #justwait #obedfanou

Two weeks into prep (12 weeks out) and already feeling leaner after the off season over indulgence ๐Ÿ’ช๐Ÿผ . . . . #offseasongains #bodybuilding #bodybuildingwomen #girlswholift #backgoals #liverpool #liverpoolpt #figurewinner #ifbbfigure #2bros #preplife #prepdiaries

This is so true ๐Ÿคฃ

Super proud of these 2 ๐Ÿ™Œ

Just trying to grow these wings ๐Ÿฆ‡ . It was actually leg day today but your girl was in & out after a solid sweat sesh. No time for pics or videos today. Soooooo heres some back attack coming at you & some face pulls which absolutely destroy my rear delts & traps . Im looking so forward to my upcoming shows & stepping on stage but Im actually super pumped for the off season & putting on some more muscle. Im coming for you gains . . . . . #backgoals #backday #notreally #ilied #delts #lats #latworkout #latergram #bikini #bikinicompetition #bikinicompetitor #cpa #canadianphysiquealliance #bodybuilding #femalebodybuilder #hustleforthatmuscle #backattack #fitness #fitfam #fitlife #fitspo #competitor #livingmybestlife #gymrat #gymshark #gymshark66 #preplife

Friday back attack, staying strong working for it. . #tgif #alwaysreal #noexcuses #girlswholift #fitness #lifestyle #healthystrong๐Ÿ‘ #backdaybaby #backgoals #goalsโค๏ธ

HAPPY FRIDAY!! ๐Ÿ’œ _ After my dilemma of a day yesterday my phones now fixed & I smashed a leg day session ๐Ÿ’ช๐Ÿผ I hit a PB on squats 50kg x 5 reps for 3 sets. A few months ago I struggled squatting 30kg & was unable to increase the weight for months! But since starting working with @fjsfit & following her programme my squats are massively improved & Iโ€™m so chuffed ๐Ÿ˜† _ One thing Iโ€™ve come to realise that has a big effect with weight training is believing in yourself & having a positive mindset that you can do it!! ๐Ÿ‘Œ๐Ÿผ _ #jfitness #PT #fitnessaddict #fitnessjourney #fitnessgirl #fitnessmotivation #strong #backgoals #empoweringwomen #fitnessgoals #strongwomen #personaltrainer #fitnesslifestyle #fitnesslover #bodyfit #gymmotivation #gymgirls #strongnotskinny #fitspo #fitlife #getstrong #girlswholift #gains #eattogrow #edrecovery #bootybuilding #mentalhealth

How awesome does Roxana look in her new outfit?! These DYI High Shine leggings are a hot item and now sold out! How many of you think we should bring them back?! ๐Ÿ˜๐Ÿ™‹โ€โ™€๏ธ๐Ÿ˜ We do still have a couple pairs left in a gorgeous emerald green, hurry to get yours before theyre gone! #fitnessfashion #musclespoppin #backgoals

So yesterday I handed my notice in for a job I have done for almost 10 years! I began as a student and progressed to manager and enjoyed almost every second. But I have been offered an awesome opportunity to go back to uni and progress my clinical abilities even further! Needless to say, after telling my boss I was actually leaving, I needed a good campus session to settle my mind. Finally working out the inequalities, 1-4-5.5-6 both sides!! Just a little stretch extra for 1-4-6 now:D #ilovebouldering #climbing_videos_of_instagram #training #campusing #grrrlarmy #grrrl #fiveten #thisgirlcan #0nlyfitgirls #i.love.climbing #strength #backgoals #power

Iโ€™ve always wanted to have a killer cut back once I started my Powerlifting journey. Still working on it but not bad!! #powerlifting #besturdy #staythick #backgoals

#backgoals wait thatโ€™s me ... ๐Ÿคท๐Ÿปโ€โ™€๏ธ โ€ข #progress #happy #gettingthere #sweatingforthewedding #wedding2019 #backmotivation #pullupseveryday #widegrip #widegrippullups #backtattoo โ€ข @24hourfitness

I want to be strong... In my body In my mind In my MF soul โœŒ๐Ÿผ Strength comes in all forms and all forms build upon each other. Itโ€™s no coincidence that when I started working on my physical strength, my mental strength followed. Itโ€™s the same thing I see with my clients. They start working on building physical strength and their mental strength and confidence goes through the roof. Itโ€™s a beautiful thing to see. All parts of your life impact the others in some way. Working on your health and strength means more than just getting some muscles (though I like those too). Being healthy and feeling good makes a difference in all areas. โœจ Happy FriYAY ๐Ÿ’ช๐Ÿผ

Change... ๐Ÿ’๐Ÿฝโ€โ™€๏ธ It takes 4 weeks for you to notice a change. ๐Ÿ‘ซ It takes 8 weeks for your friends to notice. ๐ŸŒŽ It takes 12 weeks for the rest of the world to notice a change. #crossfitinguz #crossfit #inguznation #tribe #consistency #hardworkpaysoff #nutritionbyinguz #backgoals @dontcallme_fifi_

How routine is your workout? . . BACK ROW(hold) + LATERAL RAISE . . ๐Ÿ‘‹๐Ÿป get into a half kneeling position. The kneeling knee will be your pulling arm. Choose a weight that will be challenging enough for you to complete 10 rows. (If u have a fat grip, use it for added challenge) . . ๐Ÿ‘‹๐Ÿป grab a DB in your other hand, as you row and hold, raise the DB for 2 reps. Make sure you return the lateral raise SLOWLY. . . ๐Ÿ‘‹๐ŸปDont rush through the movements. You will feel your whole body engaging and bracing. BREAK YOUR ROUTINE & HAVE FUN!!! ========================================================== #ะฑะพะดะธะฑะธะปะดะธะฝะณ #motivation #fitfam #guyswholiftheavy #๏ฌtnessaddict #backtraining #newexercise #backgoals #trainingback #warmupexercise #bandwork #trainhard #igbodybuildingnation #gyminspirations #ะบะฐั‡ะฐั‚ัŒัั #backattack #resistancebandtraining #cablerows #traindifferent #roguefitness #muscle #shredded #fullbodymovement #bigback #rowvariations #backexerciseoftheweek #nycpersonaltrainers #backvariations

Happy Friday๐Ÿ’ช #flexdayfriday #flexday #backgoals

Throwback to this fun photoshoot day with @sofiapires.fitness ๐Ÿ˜so god dam beautiful... ๐Ÿ™Œ๐Ÿผ๐Ÿ’— #bikinigirl #canon5dmarkiii #photography #poolfun #backgoals #gym #fitness #fitnessmodel

This morning I gained the Garmin Frosty ๐Ÿฅถ badge ... quite apt with the temperatures ๐Ÿคฃ

I love being strong. I love pushing my body & mind to its absolute limits. I love surprising myself over and over again. . I didnt start training with the goal to complete against other physiques. I trained to compete with myself every day. I train to be strong . . . . . . . #strongminds #strongwomen #backgoals #vshape #gotmyownback #girlswithmuscle #girlswholift #liftheavy #curves #bootybuilding #buildingcurves #shredded #mindset #girlswithgoals #competitor #ifbb #ifbbbikini #ifbbnedeland #shapecheck #ifbbbikiniathlete

Pull Ups were on our agenda today ๐Ÿ’ช๐Ÿผ working on weaknesses is not always fun , itโ€™s hard and challenging, but when you have lats and a back like @katiemae_18 your ass gets motivated really quick ! . @katiemae_18 @nfpconjugate @ziastrength @diesels_n_barbell @g_maestas . #chickwholift #girlswhopullup #pullups #backgoals #backday #ziastrong #cassfit #preptime #9weeksout #crossfit #powerlift #bodybuild #versitle #athletes #ocbfigure

Back dayyyyy ๐Ÿ™Œ๐Ÿฝ๐Ÿ’ช๐Ÿฝ๐Ÿ”ฅ Here are some clips from my workout today! *THESE VIDEOS ARE SPED UP* The numbers of each exercise correspond with each video! Make sure to like and save this post for your next upper body/back day ๐Ÿ–ค 1๏ธโƒฃ Lat pulldowns 2๏ธโƒฃ Arnold press 3๏ธโƒฃ Rear delt fly 4๏ธโƒฃ Reverse grip barbell row 5๏ธโƒฃ One arm dumbbell row 6๏ธโƒฃ Straight arm pulldown . . . . Video creds: @dearxmila Wearing: @413_apparel . . . . #backday #gains #backdayworkout #upperbody #muscleissexy #bodygoals #backgoals #fitness #fitfam #fitnessmotivation #fitmom #letsgetit #strength #workout #gym #gymrat #exercise #arms #like #save

The only time you should ever look back, is to see how far youโ€™ve come! ๐Ÿ’ฏ๐Ÿ’ช #backgains #backworkout - - - - - - - - - - - - - - - #aestheticgoals #zyzzlegacy #menthatlift #crushinggoals #ironaddicts #bodybuilders #fitmen #backgoals #strongbody #healthyme #leanmuscle #letsworkout #gymready #myfitlife #zyzz #zues #greekgods #crossfitters #calasthenics

Do you know them??๐ŸŽ„ Which Christmas Tree is your favorite?? ๐ŸŽ„๐Ÿ’ชโ“๐Ÿ™ˆ โญ๏ธ๐Ÿ’ช๐Ÿ’ช Do you prefer the tree with the most shredded branches or with the thickest outline??? @flexatronrhoden @ifbbpro_andy @redondo.dani @laszlokiraly @bradbrowe @henripierreano @dmitriyvorotincev @andri_ifbbpro_theitalianblade @hasanrahnamaeian.ifbbpro via @ultraswole Follow @workout_ability #christmastree #christmastreeback #xmastree #xmastreeback #xmas #christmas #backworkout #backgoals #shreddedback #backmuscles #lats #latsworkout #shredded #swole #ultraswole #๐ŸŽ„ #merrychristmas #merryxmas

Lets talk back training๐Ÿ’ญ My back really used be one of my least impressive features but over time with the right training and obviously EATING I think my back is now one of my most impressive. Some staples of mine that helped me grow my back โคต๏ธ โ–ช๏ธ Heavy Rack Pulls. Obviously deadlifts are the king for overall back development, but rack pulls are a great alternative because your lats are pulling the same amount of weight but not getting so much help from your glutes/hammies as you would doing deadlifts. โ–ช๏ธ Lat Pulldowns. Everybody should have these in their back day as they are in my opinion, the #1 lift you can do for width besides pull ups. โ–ช๏ธ Seated Cable rows. These have always been a staple for my lower back development and thickness. It sounds weird but try them sitting on top of a 40 pound dumbbell to really focus on your lower lats. โ–ช๏ธ EAT. So many people out there are afraid to eat because theyre going to put on a little bit of fat. Your body has to be in a caloric surplus to put on any kind of weight especially new muscle tissue. I usually am in a surplus for 8 months and cut for 4 months throughout the year. The fat is temporary, just think of the muscle youll put on! At the end of the day consistency is what is most important to getting gains. So if you dont see progress right away just know its a process๐Ÿ’ฏ

Working on that back definition! 10 reps by 40.8kg - will stick to this weight next time as my back started to round a bit on the last few! . . . #shredded #getshredded #shelifts #backgoals #motivation #shelifts #girlslifttoo #girlswholift #powerlifting #latsfordays #gymspo #gymfam #training #gymlife #gym #gymjunkie #strong #strongisbeautiful #strongissexy #strongwomen

Biceps and chest ๐Ÿ’ช๐Ÿฝ 3X10 cable biceps pulls (switching arms) 3X12 chest flies 3X10 seated single arm bicep curls (switching arms) 3X10 dumbbell bench press - - - - - - - - - - - - - #gymshark #fitness #workouts #gains #muscle #armday #legday #bootyday #bootygoals #booty #fitlife #fitnessgirl #whathasmylifecometo #fitgirl #goals #food #fitness4life #tricep #bicep #backgoals #fit #bod #positive #bodypositive #blessed #weights #abs #abworkout

Working back is my favorite muscle group to work. Pictures are a great way to track progress made. Proper form push ups and pull ups have definitely gotten easier but strict pulls ups still require band support. Momentum is building. Small steps are being made. I may not be where I want to be yet but Iโ€™m progressing in the right direction. The key to reaching any goal is to START. This girl has got goals for this year. Gotta show up daily and keep working. Consistently. . . . Day 1 FASTer Way to 8 months of following program in maintenance mode. #fasterwaytofatloss #strengthtraining #goals2019 #strongereveryday #backgoals #strongmama #dothework #beconsistent

#backgoals #fitnessmotivation ๐Ÿ’ช๐Ÿผ๐Ÿคช

Feeling bootylicious in pants by @yobaby_hk and a yoga trapeze by @yogabody! ๐Ÿ‘ For the fifth day of #DiversifyThePractice we would love to share with you a much newer form of yoga! Aerial yoga is an incredible experience if you are fortunate enough to have access to the equipment. I will say thatโ€™s the down side of it-itโ€™s empowering to know that your yoga practice requires literally nothing but your mind and body, BUT aerial yoga is worth seeking an extra prop in my opinion! The reason I love #aerial is because of the decompression! Reversing gravity allows for so many aspects of your body to open. Another thing I love about it is the pressure. It takes a little bit of getting used to, but the silk puts pressure on my body in a way that almost reminds me of a massage sometimes! While I donโ€™t have the space for a full length piece of silk at my house, I was very excited to find space for this yoga trapeze which allows me to get decompressed at home. If youโ€™re in the LA area or the DC area and are interested in trying aerial, please reach out! I have sooo many classes to recommend to you!! If aerial isnโ€™t your thing, please share with us any kind of inversion today to experience decompression that way! Thank you so much for joining us. #booty #bootygains #bootylicous January 13-19 ๐Ÿ’œ Hosts: @Sophie_Seoul_Yoga @TaylorJYoga @YogicByNature @PacificYogi @CrazyAsiaYoga ๐Ÿ’œ Sponsors: @YoBaby_HK (๐Ÿ‘š๐Ÿ‘–my outfit!) @Tiny_Yoga_Company @HennaLuv_WilckenArtShop @InsideOutsideOutsideIn @Will2Wow_Jewelry ๐Ÿ’œ Poses: โœ…1. Vini yoga :โ€Appropriate Yogaโ€ -Meditative pose โœ…2. Ashtanga: Classical Yoga - Any Primary Series pose โœ…3. Yin: Long slow holds - Any pose you can hold for several minutes โœ…4. Iyengar: Precise Alignment - Use props as needed to perfectly align your pose โœ…5. Aerial: #Flying Yoga - Any aerial or #inverted pose 6.Restorative Yoga-Get comfy and relax in a pose! 7. Vinyasa Flow: #Breath Based - Yogiโ€™s choice ๐Ÿ’œ #ilikebigbuttsandicannotlie #babygotback

My Thursday motivation. ๐Ÿ’ช๐Ÿผ I keep working towards my body goals. #1yearprogress #bodygoals #backgoals #myfitnessjourney #whenyouknowbetteryoudobetter #thursday Want to start your weightloss process? Let me help you reach that goal. Experiencevalentus.com/thehealthylifestyle

July 2017-November 2018.. I really wanted a bigger BOOTY.. so I created one๐Ÿ˜Œ๐Ÿ˜Œ๐Ÿ‘________________________________________________________ #bootytransformation #gymlife #workoutmotivation #progress #fitgirl #squats #lunges #hiptrusts #dedication #booty @topbootyworkers #gluteactivation #buttsecret #workhardplayhard #workoutmotivation #fitness #fitnessmotivation #backgoals #bikinibody #bodygoals #booty #squatsforlife #gainsongains #fitgirl

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