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I’m currently sitting at home sick on this rainy Sunday 🤧 my plan for today would’ve been biceps and triceps but I have to listen to my body sometimes! Hopefully this cold doesn’t last long 🙏🏼

Closing out the weekend with a little Sunday Funday! Bootcamp and Velocity was fantastic today!! Thanks for packing it out today y’all!!

WEIGHT LOSS VS GAIN💪🏽 by @macrolabnutrition 🍔Whether youre trying to lose or gain weight its important to track both your kcals and your protein. Research suggests .72g protein per lb of bodyweight (Morton et al., 2017), with higher amounts of 2.3-3.1g/kg of Lean Body Mass needed as you get deep into a cut (Helms et al., 2012)✌🏽 . 🔥In terms of weight loss being in a negative energy balance (calorie deficit) is necessary and vice versa for weight gain (Romieu et al., 2017). . 🍔These foods are split into nutrient dense and calorie dense. Of course, you should aim to eat as many nutrient dense foods as possible, but if youre really struggling to hit your calories, the foods on the right can really help ✌🏽

I’m finally on winter break ✌🏼

Day Eight #llw25daysofwellness Happy Monday Friends Today I start a new week. This week I plan on finishing my Christmas shopping, yes I havent finish yet... I am also going to practice some kicking skills. Does anyone set goals for the week like I do? Let me know some goal you have set for yourself this week in the comments. . . . #nicolleloves #nicollesarmy #juststrongteam #strongnotskinny #aspiringmodel #fitlife #fitnessaddict #fitgirl #instafitness #fitnessgirl #fitsporation #fitspo #fitfam #fitfamily #fitstagram #igfitness #ausfitfam #ausfitgirl #igfitgirl #myfitnessjourney #workoutmotivation #kindcomments #discoverunder2k #discoverunder5k #microinfluencer #wellnesschallenge

Legs for daaaaaaaays 🍑 Let’s get those glute POPPIN’ 🔥Deadlift (toes elevated) x15 🔥Leg Press (for speed) x15 🔥Deep Squats (weighted, for speed) x20 🔥Walking Lunges (weighted) x24 🔥Cable Rev Lunge Hip Extension x20 🔥Jump Squats x30 🔥Pike x15 . ☠️ nice knowing you 👋🏻 🏋🏼‍♀️: @shelbstermanausa

NOTORIOUS Extreme Mass is here and dominating the Legal Pro Hormone Space 🤙🏼 Over 400mg of Epi-Androsterone makes it one of the highest doses PHs out. . . .  #gymbuddy #iphone #training #fit #bodyip #gainwithbrain #fitfam #fitness #supplements #gym #gymlife #nutrition #pump #bodybuilding #lifestyle #focused #trainhard #motivation #fitsporation #fitnessaddict #throwbacki #bodybuildingcom #neverquit #mensphysique #fitnessmotivation #fashion #youtude #decipline #workhard #muscle

Hittin new PR’s! 3,000 calories a day are payin off 🌮

❤️ Showing Incredible Transformations, All Credits For: 👌 @beensleeved ❤️ . . Your thoughts on this Amazing Transformation? 😱 Tag a Friend To Show Whats Possible! . . 💪 Give your body the change it needs! 🆗 More information? ❤️ 👉 We want to help you to have a healthy life⬇️⬇️ to Watch Video about DIET Success PLAN 👉Click On The Link👈 Go my bio 👉 @zanjiro.stone . . #weightlossgoals #weightlossdiary #weightlossstory #weightlosssupport #weightlosschallenge #weightlossmeals #weightlosscommunity #weightlossprogress #weightlosstips #weightlosshelp #weightlosstea #weightlosscoffee #weightlossproblems #newyearnewme  #healthyweightloss #loveyourbody #weightlosscoach #slimdown #changeyourbody #naturalweightloss #fat2fit #fitspo #bbgirls #bbgcommunity #stronggirls #feelgood #feelgreat #fitlifestyle #fitsporation

LOVE our All Star Bra (White), and Copper Charged Tank (Navy)! I’m amazed that every single product I’ve gotten so far has fit like a dream- and I ordered them online without trying anything on first.... Favorite things about these products: The bra is medium to full support, and the shirt has NO SEAMS and is so so so soft!! 🙏🏻🙏🏻🙏🏻🙏🏻 The quality is unreal- I am not afraid of ripping my clothes during strenuous workouts or training sessions (now if only they made shoes like that 😂 #iripeveryshoe). I am easily going to get a few YEARS out of the bra and shirt, so I’m super happy I made the investment!! #zyiaactive #zyiaactive #zyiaactiverep #inclusivesizing #healthhasnosize #stylish #whitebra #bluetank #noseams #healthandfitnessjourney #personaltrainer #cuteworkoutclothes #workoutgear #fitnessoutfit #girlswholift #legday #abs #girlswhoworkout #fitfam #fitspo #fitsporation #fitnessmotivation #fitnessinspiration #fitgear #leggingsarepants #bulkingseason #itswinter #holidayfeels #presentideas #mediumsupportbra

I’m pretty proud of these calves, if I do say so myself. 🦵❤️ I’m also super thankful for friends like @m.eatswell who help me actually physically see my progress, because sometimes it’s hard to see or appreciate your own improvements, and having someone show you really can help encourage you to keep up the hard work!

First USAPL meet in the books! My initial thoughts wow this is way more strict than APF/AAPF.... but I loved every part of it - through not hitting numbers I did a month ago and to a new PR in deadlift! 😍 • • Squat: 112.5kg / 248.0lbs ⚪️⚪️⚪️ 120kg / 264.5lbs 🔴🔴🔴 120kg / 264.5lbs 🔴🔴🔴 • • Bench: 65kg / 143.3lbs ⚪️⚪️⚪️ 72.5kg / 159.8lbs ⚪️⚪️⚪️ 75kg / 165.3lbs(😤) 🔴🔴🔴 • • Deadlift: 135kg / 297.6lbs ⚪️⚪️⚪️ 142.5kg / 314.2lbs ⚪️⚪️⚪️ 145kg / 319.7lbs PR ⚪️⚪️⚪️

Roasted Chicken Legs for Lunch & Teppanyaki Steak w/ Vegies for dinner 💪 . Would you make this?😄 Tag three friends that love healthy food! 👇 . Follow @real_healthy_eats 🥗 Follow @real_healthy_eats 🥗 Follow @real_healthy_eats 🥗

🌟GOING ON NOW!! 🌟Save 20% til 11:59pm EST. 12/9/18 on most items! Direct link in bio, orders will ship tomorrow morning! 📦 Happy Sunday all!! 🎁🏋🏻‍♀️🥊🧘‍♀️💪🏼😘🙏🏼✨ #flashsale #sundayvibes #mood 🤗 #lifestylesofthedetermined

You know what’s not going to get you the body you want? - Detox Tea, Sweat Belts/Wraps, Fad Diets, Pills, or hours of cardio. - Remember above all else, your health is MOST IMPORTANT! So take the time to put in the work. Follow the plan and get the results. - Sleep. Train. Eat. Mediate. And take care of yourself!!! - • • • • • • #girlswholift #powerlifting #weightlifting #fittipfriday #naturalbodybuilding #squatting #musclebuilding #squat #backsquat #squats #squatting #fitsporation #workouttips #legday #gymtips #gymhelp #gymadvice #strength #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #iifym #hypertrophy

Official placing from this weekends men’s physique and kempo karate tournament. . . Men’s physique debut: 3rd Men’s physique movie: 3rd Men’s physique overall: 2nd Kempo karate kumite: 3rd Kempo karate kata: 2nd . . Biggest thank you once again to @officialocb_page @ocbhollywoodnatural for throwing the show! @teammachine for the awesome coaching and second pair of eyes on me. Def gonna be doing another show again so def not done. Unfortunately I did lose both my kempo titles (had a 2 tournament win streak going) but hey! I still placed after competing in my first physique contest. Only going to get better from here so stay tuned ✌🏻✌🏻✌🏻 . . . . . . . . #fitfam #fitness #bodybuilding #instafit #instafitness #fitspo #fitsporation #karate #kempokarate #kenpokarate #shotokan #shotokankarate #mma #mensfitness #healthy #healthylifestyle #mensphysique #flex #swole #trainer #training #shoulders #resistancetraining #muscles #strong #motivate #motivation #conradsommers

REST DAYS by @kruckifitness - One of the biggest mistakes I made when I started lifting was going too hard too soon. I trained every single day for 3 weeks, and while I did build a little muscle, at the end of it all, I felt way too fatigued, I was always tired, and it was just too unsustainable to keep going forward. I took another 3 weeks off from the gym before I went back. - While the motivation to go to the gym constantly is a good thing, its also a good thing to get proper rest. If youre not getting enough rest throughout the week, its gonna be harder for you to build muscle over time. - This is why training splits varying from 3-6 days a week are great, you still get to go to the gym and make gains while getting the proper rest you need. Rest is SO IMPORTANT! Dont underestimate it! - How many rest days do you take every week? Let me know in the comments! - #physiotrition #physiology #nutritiontips #irishfitfam #summershredding #fitnesscoach #musclebuilding #fatlossjourney #macronutrients #mealplan #weightloss #flexibleeating #balanceddiet #fitsporation #myfitnesspal #dietstartstomorrow #weightlossprogress #weightlossinspiration #weightlossprogress #hypertrophy #justlift #armday #cardiosucks #musclebuilding #getripped #gainscity #irishfitfam #ukfitfam #hiit #6pack

I really do enjoy going to the gym so much more than i used to because it’s now become my personal tine to reflect on myself as a person and how i can be better than i was yesterday 🤗🤗. . . #fitfam #fitlifestyle #fitlife #fitness #girlswholift #shelifts #gymlife #gymlifestyle #nopainnogain #sweat #weights #weightlifting #workout #workoutmotivation #fitspo #fitsporation #fitspiration #getfit #goalsetting #youcandoit #fitnessgoals #fit#noexcuses #health #healthy #gains #gym #bootybuilding

Deadline Sundaze 🧬📚 - #makeyourholidayscount - 🧳 Book yr next holiday stay with 10% off your hotel booking, link in Bio - #holidayseason #incoming #christmas #newyear

It’s getting done lol how are you doing? #30daychallenge #30dayabandsquatchallenge #fitsporation #dedication #inspiration

Thank God it was rest day today. Sure needed it lol How are you guys doing? #30daychallenge #30dayabandsquatchallenge #keeppushingforward #yougotthis #fitsporation #fitnessmotivation #dedication #inspiration #determination

did someone say selfie sunday? 👀😬 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #parkermaxmuscle #maxmuscle #bodybuilding #fitsporation #fitnessmodel #shelifts #shesquats #fitness #fitchicks #girlswholift #girlswithmuscle #bikini #fitgirl #sexyfit #fitchick #fit #progress #gymnast #dedication #gym #gains #gymlife #physique

-Never wish for it more than you work for it-

I tell him eat the cookie cause its good for him And when he eat the cookie he got good form 💦💦 #fitnessaddict #longhairdontcare #loveyourself #fitsporation #fit #progress #fitmom #gymrat #fitspo #selfie #allblack #outfit #red #nails #love #festive #fitnessmotivation #nickiminaj

DOUBLE TAP if Monday is your STARTING day? . This is your Monday morning reminder that you are POWERFUL (more than you know), that you are more than capable of ANYTHING that you are willing to work for and that you could literally change your life today. It’s never too early, or too late. . . You 👏🏼 got 👏🏼 this 👏🏼

A lovely leg day and lovely gym shark set, s/o to my boyfriend for spoiling me 😻 It’s humorous that something as small as an outfit change can make you feel significantly more confident and in turn make your workout that much better. Don’t neglect the little things that boost your happiness, they can make a world of difference 💫

What a difference a year makes! Top row pics taken December 20th 2017 Bottom row pics taken December 6th 2018 . A year ago I had zero interest in powerlifting; hell, I didnt even know the difference between that and bodybuilding. Ive only really got in to powerlifting over the last few months, but Ive played around with deadlifts for the last couple of years now. Its thanks to @gainzfitnessandstrength that Ive met the likes of @jwhitediamonds and @louisksmith who I am learning absolutely bloody loads from. Without their constant support; advice and little tips n tricks here and there, I reckon Id still be faffing with 60kg as a working set 🙄; Id still be starting with a wider than needed stance; a grip that was too wide and tight; and a back that arched like mad. I was also much smaller; weaker; and rounded my shoulders really badly. . What a difference a year makes; but what a difference it also makes to have such an amazing facility and just the best community too! . #absolute360 #IamIR #ambassador #athlete #gainzfitnessandstrength #goalgetter #transformation #progress #discipline #dedicated #determined #workforit #grind #fitness #fitlife #fitfam #fitspo #fitsporation #fitstagram #powerlifting #powerbuilding

Front squats seem to feel fine, kept it pretty light but going to try to improve them 😁 fun fact: there was a point in time where 200 was my max for back and front squats, not sure if I’m good at front squatting or just bad at back squatting.... 🤔 - - - - - - - - - - - - - - - - - - - - - - - - - - - #fitsporation #getfit #motivation #fitspo #bodybuilding #workout #strong #cardio #training #crossfit #healthy #fitgirls #instafit #fitfam #photooftheday #legday #deadlift #squat #sumo #inspiration #dowork #focus #powerlifting #girlswhopowerlift #girlswholift #instadaily #gwpl

🔥UNDER BUTT, GLUTES & HAMSTRINGS 🔥 • TRAINING : 1️⃣ Pre-training : 10min escalier vitesse 10 2️⃣ Kick black latéral poule 5x10 3️⃣ Knelling pull throught 4x12 4️⃣ Soulever de terre poulie 4x12 5️⃣ Deadlift Sumo 5x8 6️⃣ Hiptrust barre libre 4x5 7️⃣ Abductor machine 10’sec en excentrique 4x12 • J’espère que cette séance vous plaira 👻 • Musique : @misterwives __________________________________________________________________ #glutes #squats #squatspo #bodypositive #fitnessgirl #topbody #desporto #topbodychallenge #fitnessgirl #training #sport #fitfrenchies #musculation #bodygoals #girlwholift #fitness #legday #bodytransformation #nopainnogain #workoutvideo #fitsporation

🚨SOCIAL INFLUENCER SUNDAY🚨 • While staying true to yourself, finding traits from others that fall in line with the way you envision your life is imperative. • Kind of the starting the process of putting yourself in the right environment. • Thank you @christianguzmanfitness @alphalete

Want a more attactive body? 👙 • ✔️ Need to drop a few pounds? 👍 ✔️ Want to ignite your metabolism? 🔥 ✔️ Link in bio: @body.fitness.fashion_ • Follow @body.fitness.fashion_ Follow @body.fitness.fashion_ Follow @body.fitness.fashion_

be proud of what you’ve achieved, set new goals, do it for yourself, be happy, be confident, there’s only one you..so be the best version you can...for yourself no one else. sunday motivation for monday morning 💪🏼 guess i’ll be killing a leg day tomorrow. photographer- @yme_ynot #girlswholift #mumswhotrain #fitfam #fitgirls #brunnette #legday #glutes #quads #drunktattoo #fitnessmotivation #fitnessgirl #fitnessmodel #goals #motivation #fitz #fitspiration #fitsporation #mum #strongnotskinny #strongwomen #mindsetmatters

A year apart and you choose your lifestyle. Left photo work xmas party 2017 - I was still trying to get motivated with my fitness after having a year and a half off.... and looking back now this was the biggest Ive ever been!!! I remember feeling super uncomfortable in my body!!! Fast forward - Right photo - today, thank God I made the choice to get my shit together in April 2018!!! Ive never felt so fit in my life and cannot wait for 2019 to smash more goals! If your stuck in a rut especially health/fitness wise - make 2019 your year to change! #fitsporation #lifestylechange #goals #instafit #fitbitch #fitnesslife

Why not chase your dreams....Why not? I say Become a dream chaser. Become good at it. See that vision you created that currently tries to burn away at the bottom of your stomach but you are to scared to do anything about it. Dont be scared Set that shit on fire🔥 Believe in yourself. Take the chance. Make your choices positive and flip that mindset. Dont forget to follow @team_f.y.m for daily motivation. #dreamchaser #inatagood #instadaily #nutrition #diet #workout #workhard #believeinyourself #bodybuilding #fitnessmotivation #pca #2bros #healthymindset #fitfam #fitspo #fitsporation #selfcare #mentalhealth #mentalhealthawareness #mindsetcoach

sometimes you like the look of a problem but not the intended beta, so you just do a very high foot instead (hip opening stretches recommended first). #sundaysendday // 📹 @chupershuttle

Well, that wraps my 2018 Spartan Race season as well as my first year as a CrossFit and Spartan athlete. . Ive come a long way since my first race. My finish times have significantly gotten better. Im able to do certain obstacles with ease now such as the Herc Hoist and Plate Drag, which Ive needed assistance with in the past when I was still running in the Open heat. Two months ago, I decided to take it to the next level and run Age Group (Competitive), and so far its been really fun yet much more challenging trying to keep up with these beasts. . The dudes in my age group today were freakin fast, but thats great cause it really pushed me to run harder than ever. 🤮 I didnt place as high as I was hoping today, but I did finish almost 30 min faster than I did last year at Castaic so thats still a big accomplishment. . Also, gotta give a big thanks and much appreciation to my brother Allan (@sac_af68) and my friends Andy (@bunnyman42), Ryne (@rynesworld), Angela (@most_smartest), and De (@delovestrees) for always being there to motivate and cheer me on throughout this journey. Means a lot. ❤ . Lastly, I just want to say to those who think to themselves theres no way I can do that that its never too late and youre never too old. If I can go from never having a gym membership up until 14 months ago to joining a CrossFit gym and competing at Spartan Races, you can do this too. Anything is possible if you put in the time, and believe in yourself. Aroo! 💪🏽

Take me back to the most beautiful hike of my life thus far😭 this is what pure happiness looks like on me . . . . . . . . #iceland #travel #travelblogger #travelgram #europe #2018 #summer #summervibes #bluelagoon #photooftheday #instagood #instamood #vsco #vscocam #vscoedit #youtube #vlogger #ootd #hike #nature #fit #bluelagoon #blue #fashion #fitspo #saturday #fitspo #fitsporation #wanderlust

The scale isn’t going down fast but, my size is 🤷🏻‍♀️can’t complain!

Ever get stuck in a rut where you have settled for what you have? It’s nice, it’s comfortable, but you know that’s not helping you be the best you can be. Weight loss requires you to give up a lot (and yes, it’s mostly all your favourite things😬) but in the end it’s all worth it. Even the journey itself is great, if you let it be. 💕

The feeling when you’re getting ready for the gym and realize your clothes are getting looser and starting to fit comfortably 😊Happy Sunday ❤️

Early morning fasted cardio views are killer 😍🍃🌞🌻

One more reason to do deadlifts ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitness #fitsporation #gym #gymmotivation #gymlife #deadlifts #instafit #fitnessjourney #fitfam #fitnesslife #motivation #fitspo

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