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There is a common myth prevalent in our society that girls should not lift weights as they will look big and bulky like boys. Its complete nd utter non-sense. Because according to Science females does not possess adequate hormonal support naturally to gain big bulky muscles. Instead resistance trainning and specially multi joint compound movements like squats,deadlifts,overhead presses etc are very important for a female in order to strengthen her joints, bones and ligaments. Moreover resistance trainning helps in burning more calories and its afterburn effect continues for upto 48hrs after a good weight trainning session acc to a Research.  In a nut shell short and intense cardio sessions along with a proper resistance trainning protocol will get any girl into proper shape along with awsome fat loss benefits.  We at EVERGREEN FITNESS always ready to help. Join us clear all ur confusions and start getting into shape quickly and effectively. Call- 9051627778 for admissions. HURRY😀😀 .
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@prilaga #beastmode #picoftheday #fitnessaddict #active #bikinicompetitor #trainer #fitspiration #fitnessmodel #bikini #powerful #eatclean #train #stronger #bodybuildinglifestyle #prilaga #instafit #heavy #powerlifting #shredded #aesthetics #fitfam #crossfit #ripped #photooftheday #cardio #dreambody #gym #girlswithmuscles #girlswholift #training
There is a common myth prevalent in our society that girls should not lift weights as they will look big and bulky like boys. Its complete nd utter non-sense. Because according to Science females does not possess adequate hormonal support naturally to gain big bulky muscles. Instead resistance trainning and specially multi joint compound movements like squats,deadlifts,overhead presses etc are very important for a female in order to strengthen her joints, bones and ligaments. Moreover resistance trainning helps in burning more calories and its afterburn effect continues for upto 48hrs after a good weight trainning session acc to a Research. In a nut shell short and intense cardio sessions along with a proper resistance trainning protocol will get any girl into proper shape along with awsome fat loss benefits. We at EVERGREEN FITNESS always ready to help. Join us clear all ur confusions and start getting into shape quickly and effectively. Call- 9051627778 for admissions. HURRY😀😀 . . @prilaga #beastmode  #picoftheday  #fitnessaddict  #active  #bikinicompetitor  #trainer  #fitspiration  #fitnessmodel  #bikini  #powerful  #eatclean  #train  #stronger  #bodybuildinglifestyle  #prilaga  #instafit  #heavy  #powerlifting  #shredded  #aesthetics  #fitfam  #crossfit  #ripped  #photooftheday  #cardio  #dreambody  #gym  #girlswithmuscles  #girlswholift  #training 
Monday message👌🏽
Monday message👌🏽
How many of you haven’t voted? How many of you won’t ? Lol how many of you will? Do me a favor and click on my bio to vote for your girl right here to become the next #mshealthandfitness2018 . I am currently working on this project because I believe is a great way to help me become a better and mods influencing athlete. There’s s daily vote and I am more than grateful to know that some of you are already on it every day :) #letsmakeawish come true mshealthandfitness2018#foodie#foodporn #latina#girlswholiftheavy -. #gymflow #bodybuilder #fitnessjourney #fitspo #trusttheprocess #dallastexas#npcbikini #npctexas#bodybuilding #fitfam #fitgirls #fitness  #eatcleantraindirty #bikinicompetitor #fitchick #blogger#nationalselfieday #humpday#makeup#tbt#thursdaythrowback#bootybootybooty
How many of you haven’t voted? How many of you won’t ? Lol how many of you will? Do me a favor and click on my bio to vote for your girl right here to become the next #mshealthandfitness2018  . I am currently working on this project because I believe is a great way to help me become a better and mods influencing athlete. There’s s daily vote and I am more than grateful to know that some of you are already on it every day :) #letsmakeawish  come true mshealthandfitness2018#foodie #foodporn  #latina #girlswholiftheavy  -. #gymflow  #bodybuilder  #fitnessjourney  #fitspo  #trusttheprocess  #dallastexas #npcbikini  #npctexas #bodybuilding  #fitfam  #fitgirls  #fitness  #eatcleantraindirty  #bikinicompetitor  #fitchick  #blogger #nationalselfieday  #humpday #makeup #tbt #thursdaythrowback #bootybootybooty 
25/6/2018 Back from a very sweaty leg session. I think I wiped down everything I touched and my clothes and hair are saturated! 🌊😂🤷🏻‍♀️
I’m enjoying my new challenge of growing my lower half, I don’t really know why but last year I just didn’t put enough effort in to training this area. Maybe because I loved training back so much! 🤦🏻‍♀️ (I’ve taken this picture so a year today I can compare!) Anyway, I’ve found a new love in training legs since I’ve worked out some really great exercises and established the mind to muscle connection. I probably won’t compete for another 18 months because I appreciate how much I need to improve and grow. #bodybuilding takes time, it’s something you that can’t be rushed. I’m naturally blessed with a curvy figure but my new goal is to continue on my fitness journey and grow some serious legs and gluteyyys! 💪🏻🍑 I wanna get thiccckk. 💫😍❤️ Anyone with tips for the thick life, help a girl out. ...................................................................... #fitnessjourney #fitspo #bodybuilding #progress #motivation #fitness #gym #fitfam #bikini #flex #bikinicompetitor #gymlife #lean #grind #training #strong #fitgirl #lifting #bikiniprep #bodybuilding #bodytransformation #goals #gains #athlete #girlswholift #lifting #preplife #gymshark #aesthetic #girlswholift #bodybuilder #glutes #legday
25/6/2018 Back from a very sweaty leg session. I think I wiped down everything I touched and my clothes and hair are saturated! 🌊😂🤷🏻‍♀️ I’m enjoying my new challenge of growing my lower half, I don’t really know why but last year I just didn’t put enough effort in to training this area. Maybe because I loved training back so much! 🤦🏻‍♀️ (I’ve taken this picture so a year today I can compare!) Anyway, I’ve found a new love in training legs since I’ve worked out some really great exercises and established the mind to muscle connection. I probably won’t compete for another 18 months because I appreciate how much I need to improve and grow. #bodybuilding  takes time, it’s something you that can’t be rushed. I’m naturally blessed with a curvy figure but my new goal is to continue on my fitness journey and grow some serious legs and gluteyyys! 💪🏻🍑 I wanna get thiccckk. 💫😍❤️ Anyone with tips for the thick life, help a girl out. ...................................................................... #fitnessjourney  #fitspo  #bodybuilding  #progress  #motivation  #fitness  #gym  #fitfam  #bikini  #flex  #bikinicompetitor  #gymlife  #lean  #grind  #training  #strong  #fitgirl  #lifting  #bikiniprep  #bodybuilding  #bodytransformation  #goals  #gains  #athlete  #girlswholift  #lifting  #preplife  #gymshark  #aesthetic  #girlswholift  #bodybuilder  #glutes  #legday 
Sometimes you win, sometimes you learn... Unfortunately this show didn’t go well for me. This prep was my toughest yet. My body fought me, but I fought back. I gave it 100% with my only real goal being to beat my previous shape.  I love seeing results and having it all come together in the end, but despite my efforts to fill out last week (including an emergency burger and fries at midnight on Friday) my body didn’t respond. I was beyond flat. When I woke up Saturday morning I knew I wasn’t going to be bringing my best package, or even a competitive package, to the stage. Part of me wanted to pack it up and go home right then. But, I didn’t. When I set my mind to something I follow through... I don’t quit. 
So I suited up, carbed up, and pumped up the best I could, but ultimately I was disappointed with my look. As a result, my confidence level was low, my posing was off, and my placing was poor. 
All the effort and sacrifice that goes into each comp prep all weighs on one day, so if it doesn’t come together as expected it’s very frustrating...especially when finally fill out and look great 2 days later. 
I am happy I followed through though...keeping in mind ‘you learn more from failure than from success.’ So I didn’t walk away empty handed...I left with lots of lessons, a little hardware, and as always, I made some great new connections 💕💪🏼👙. If anything, this lights an even bigger fire under me for my next comp!! I’ll take what I’ve learned, and move forward. My body needs a little rest but the wheels for my next prep are already in motion... Thank you to everyone who supported me and reached out and wished me luck!! Special thanks to @carlasalotti for all your help and being there for me on show day ✨

#gardenstates #npc #npcbikini #bikinicompetitor #mondaymotivation
Sometimes you win, sometimes you learn... Unfortunately this show didn’t go well for me. This prep was my toughest yet. My body fought me, but I fought back. I gave it 100% with my only real goal being to beat my previous shape. I love seeing results and having it all come together in the end, but despite my efforts to fill out last week (including an emergency burger and fries at midnight on Friday) my body didn’t respond. I was beyond flat. When I woke up Saturday morning I knew I wasn’t going to be bringing my best package, or even a competitive package, to the stage. Part of me wanted to pack it up and go home right then. But, I didn’t. When I set my mind to something I follow through... I don’t quit. So I suited up, carbed up, and pumped up the best I could, but ultimately I was disappointed with my look. As a result, my confidence level was low, my posing was off, and my placing was poor. All the effort and sacrifice that goes into each comp prep all weighs on one day, so if it doesn’t come together as expected it’s very frustrating...especially when finally fill out and look great 2 days later. I am happy I followed through though...keeping in mind ‘you learn more from failure than from success.’ So I didn’t walk away empty handed...I left with lots of lessons, a little hardware, and as always, I made some great new connections 💕💪🏼👙. If anything, this lights an even bigger fire under me for my next comp!! I’ll take what I’ve learned, and move forward. My body needs a little rest but the wheels for my next prep are already in motion... Thank you to everyone who supported me and reached out and wished me luck!! Special thanks to @carlasalotti for all your help and being there for me on show day ✨ #gardenstates  #npc  #npcbikini  #bikinicompetitor  #mondaymotivation 
Despite some turbulences the past few months I know who I am , how hard I work at everything and being the best person I can !!!! Life isn’t about being instagram famous ( this is a joke  by itself ) but knowing how many life’s you have touched through ethic !!! I’m not perfect but I work damn hard to be the best person I can and inspire as many as possible ! And I DO know I have accomplish all that !!! #fitnessmodel#fitspo#liftheavy#ifbb#npc#ocb#bodybuilding#bikinicompetitor#instahealth#strong#motivation#teamnatural#traininsane#cleaneating#mealprep#ripped#aesthetic#figurecompetitor#muscles#workout#gym#yogi#beast#fitnessjourney#lifestyle#blessed #badass #inspiration#inked#wonderwoman
Despite some turbulences the past few months I know who I am , how hard I work at everything and being the best person I can !!!! Life isn’t about being instagram famous ( this is a joke by itself ) but knowing how many life’s you have touched through ethic !!! I’m not perfect but I work damn hard to be the best person I can and inspire as many as possible ! And I DO know I have accomplish all that !!! #fitnessmodel #fitspo #liftheavy #ifbb #npc #ocb #bodybuilding #bikinicompetitor #instahealth #strong #motivation #teamnatural #traininsane #cleaneating #mealprep #ripped #aesthetic #figurecompetitor #muscles #workout #gym #yogi #beast #fitnessjourney #lifestyle #blessed  #badass  #inspiration #inked #wonderwoman 
#Repost @endrinachiqui with @get_repost
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Estoy muy feliz, me llevo a mi casa dos medallas en mi primera competencia, por ahí se vienen unas fotos y videos profesionales de @surraca que luego les muestro! Gracias por sus bellos mensajes y por estar pendiente! Ahora debo comer hoy todo lo que me provoque porque mañana lunes a prepararme para mis siguientes competencias!!! @jose_hqnutrition 👙: @angelcompetitionbikinis 💎: @all_that_glitters_gems 💄 : @angelasilvamakeup .
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#bikinicompetitor #makeup #bpiambassador #athlete #ad#billwilmoreclassic #fitnessmotivation #fitnessmodel #npc #npcnewsonline
#Repost  @endrinachiqui with @get_repost ・・・ Estoy muy feliz, me llevo a mi casa dos medallas en mi primera competencia, por ahí se vienen unas fotos y videos profesionales de @surraca que luego les muestro! Gracias por sus bellos mensajes y por estar pendiente! Ahora debo comer hoy todo lo que me provoque porque mañana lunes a prepararme para mis siguientes competencias!!! @jose_hqnutrition 👙: @angelcompetitionbikinis 💎: @all_that_glitters_gems 💄 : @angelasilvamakeup . . . . . #bikinicompetitor  #makeup  #bpiambassador  #athlete  #ad #billwilmoreclassic  #fitnessmotivation  #fitnessmodel  #npc  #npcnewsonline 
Dreaming of being on stage again 💭💭💭 it feels like a lifetime ago. My goal is to beat my previous self and I’m going to work damn hard to achieve this 👊🏻 It’s been amazing to relax more with my diet and enjoy yummy food with my friends and family but I am looking forward to getting back on prep 👙 feeling very “fluffy” 😂 at the moment and it’s safe to say I look absolutely nothing like this now 😏🐷 #offseason has well and truly been in full swing 🤤 counting down the days till prep starts 👌🏼🙊 17 weeks to smash it!! #motivationmonday -
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-coached by @stuart_raw_core
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- @devonclassicuk -
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#motivation #bodybuilding #bodypositive #bootybuilding #fit #fitfam #fitspo #fitness #fitgirls #fitnessaddict #fitnessjourney #fitnessmotivation #fitnessgirl #gym #gymrat #gymtime #goals #instagood #instafit #healthylifestyle #lifestyle #bikinicompetitor #girlswholift #strongnotskinny #selfie #gymflow #happymonday
Dreaming of being on stage again 💭💭💭 it feels like a lifetime ago. My goal is to beat my previous self and I’m going to work damn hard to achieve this 👊🏻 It’s been amazing to relax more with my diet and enjoy yummy food with my friends and family but I am looking forward to getting back on prep 👙 feeling very “fluffy” 😂 at the moment and it’s safe to say I look absolutely nothing like this now 😏🐷 #offseason  has well and truly been in full swing 🤤 counting down the days till prep starts 👌🏼🙊 17 weeks to smash it!! #motivationmonday  - - -coached by @stuart_raw_core - - @devonclassicuk - - #motivation  #bodybuilding  #bodypositive  #bootybuilding  #fit  #fitfam  #fitspo  #fitness  #fitgirls  #fitnessaddict  #fitnessjourney  #fitnessmotivation  #fitnessgirl  #gym  #gymrat  #gymtime  #goals  #instagood  #instafit  #healthylifestyle  #lifestyle  #bikinicompetitor  #girlswholift  #strongnotskinny  #selfie  #gymflow  #happymonday 
🏢 Host Hotel Information below!
✔ Athlete Check-in August 3rd 6pm-9pm please contact if you not make 9pm.
✔ Tanning @wespraytan
Is done here be sure to contact and book your appointment 
Rates  Single $104 with full breakfast buffet included in group room rate
Double $109 with full breakfast buffet included in group room rate
Hotel 512 451-5757
Toll Free Reservations 1-800-465-4329
Of course mention the group code MAV
or link if they book online.
6000 Middle Fiskville Road
Austin, TX 78752

#mavscharityclassic #wespray #bikinicompetitor #ifbbelitepro #ifbbpa #ifbbphysiqueamerica
🏢 Host Hotel Information below! ✔ Athlete Check-in August 3rd 6pm-9pm please contact if you not make 9pm. ✔ Tanning @wespraytan Is done here be sure to contact and book your appointment Rates  Single $104 with full breakfast buffet included in group room rate Double $109 with full breakfast buffet included in group room rate Hotel 512 451-5757 Toll Free Reservations 1-800-465-4329 Of course mention the group code MAV or link if they book online. 6000 Middle Fiskville Road Austin, TX 78752 #mavscharityclassic  #wespray  #bikinicompetitor  #ifbbelitepro  #ifbbpa  #ifbbphysiqueamerica 
Monday is #internationalchestday right? Well, it’s usually leg day for me, but I have this clip from last week 😋. .
Notice how slow and steady my reps are - the old saying slow and steady wins the ace is absolutely true for lifting. Focus on form, keep the weight low, and during your sets make sure you’re keeping that tension! Form over weight! You can avoid injury this way, and will make a lot more progress. 💪🏻.
Monday is #internationalchestday  right? Well, it’s usually leg day for me, but I have this clip from last week 😋. . Notice how slow and steady my reps are - the old saying slow and steady wins the ace is absolutely true for lifting. Focus on form, keep the weight low, and during your sets make sure you’re keeping that tension! Form over weight! You can avoid injury this way, and will make a lot more progress. 💪🏻.
So in the last 24 hours I have given out to @martynfordofficial for calling me mate because I'm a girl 😆 and to make matters worse I then accused him of being a fake untill he sent me this video... I was fucking wrong!! 😆😆 Sorry MATE! 
Martyn is building a small team That he wants to take on the world... He makes no secret of the fact that he is where he is today because of the opportunities that Rich Piana gave him... what Martyn is doing now is he's giving back...and being a Rich Piana fan I can only say it's a huge honour for me to be joining Martyns team and being given the chance to learn from him after everything he learned from one of the biggest icons in the bodybuilding world...! After spending the day talking with Martyn I can honestly say for being such a beast he really is one of the nicest guys and not only does he talk about training...he also takes an interest in his team's personal life...he takes the time to build a personal relationship which I agree with him is very important if your going to work together... @martynfordofficial your a complete and utter fucking physcopath and rude as fuck but I can honestly say it's truly an honour to be part of your team and I'm super excited to work with you and see what the future brings... definitely shitting myself for when we will train together but super super excited... 🤗 MATE!! #bringingmartynfordtocyprus #martynford #bodybuilding #bodybuilder #bikinicompetitor #bikinigirl
So in the last 24 hours I have given out to @martynfordofficial for calling me mate because I'm a girl 😆 and to make matters worse I then accused him of being a fake untill he sent me this video... I was fucking wrong!! 😆😆 Sorry MATE! Martyn is building a small team That he wants to take on the world... He makes no secret of the fact that he is where he is today because of the opportunities that Rich Piana gave him... what Martyn is doing now is he's giving back...and being a Rich Piana fan I can only say it's a huge honour for me to be joining Martyns team and being given the chance to learn from him after everything he learned from one of the biggest icons in the bodybuilding world...! After spending the day talking with Martyn I can honestly say for being such a beast he really is one of the nicest guys and not only does he talk about training...he also takes an interest in his team's personal life...he takes the time to build a personal relationship which I agree with him is very important if your going to work together... @martynfordofficial your a complete and utter fucking physcopath and rude as fuck but I can honestly say it's truly an honour to be part of your team and I'm super excited to work with you and see what the future brings... definitely shitting myself for when we will train together but super super excited... 🤗 MATE!! #bringingmartynfordtocyprus  #martynford  #bodybuilding  #bodybuilder  #bikinicompetitor  #bikinigirl 
If you’re looking for some supplements to add into your routine, @ruleoneproteins has such a huge selection to fit everyone’s needs & goals! I recommend them to everyone who asks and have heard nothing but happy and positive feedback! Here are some of my go-to’s:
•R1 Lean 5- non stim fat burner, contains CLA, L-Carnatine, Raspberry Ketones (all things that will support fat loss) •R1 Protein- Isolate & Hydrolysate blend, super clean, amazing flavors and great to make shakes with or add into oats for some sweeter cravings
•Pre-Train 2.0- the newer preworkout formula that definitely gets you pumped up for and during your workout! 
Remember none of these are necessary and none of these will single handedly get you to your goals. Diet & exercise are step 1, other supplements are there to support or ‘help’ but will NOT do the hard work for you! If you ever want to order, use NICOLE15 for a discount to save 💰!
If you’re looking for some supplements to add into your routine, @ruleoneproteins has such a huge selection to fit everyone’s needs & goals! I recommend them to everyone who asks and have heard nothing but happy and positive feedback! Here are some of my go-to’s: •R1 Lean 5- non stim fat burner, contains CLA, L-Carnatine, Raspberry Ketones (all things that will support fat loss) •R1 Protein- Isolate & Hydrolysate blend, super clean, amazing flavors and great to make shakes with or add into oats for some sweeter cravings •Pre-Train 2.0- the newer preworkout formula that definitely gets you pumped up for and during your workout! Remember none of these are necessary and none of these will single handedly get you to your goals. Diet & exercise are step 1, other supplements are there to support or ‘help’ but will NOT do the hard work for you! If you ever want to order, use NICOLE15 for a discount to save 💰!
Just a few weeks to get tickets
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I pinky swear anyone working with physique competitors or weightloss clients is going to 💯 get some SERIOUSLY applicable science!
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#Repost @traperformance with @get_repost
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@paulrimmerphd putting together data for his upcoming TRA seminar on metabolic adaptations to weight loss...
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Getting down and dirty with the latest research on metabolic adaptation to provide practical recommendations when working with bodybuilders and overweight individuals.
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Just a few weeks to go now... links to tickets in bio
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#traperformance
Just a few weeks to get tickets • I pinky swear anyone working with physique competitors or weightloss clients is going to 💯 get some SERIOUSLY applicable science! • #Repost  @traperformance with @get_repost ・・・ @paulrimmerphd putting together data for his upcoming TRA seminar on metabolic adaptations to weight loss... • Getting down and dirty with the latest research on metabolic adaptation to provide practical recommendations when working with bodybuilders and overweight individuals. • Just a few weeks to go now... links to tickets in bio • #traperformance 
Monday motivation!! Picture from amazing photo with @derekreedom  while my vacation 🔥🔥 you know what? I have been stuck on my diet even on my vacation with my sponsor @jwilliamculinary food!! I bring all food that I need with me while on my vacation 👌🏼👌🏼 If you have concerns about vacation weight there is grab and to go fridge available ❤️❤️🍴🍴🍴 healthy high quality treat with you too!! Use my code “ JURI” to get first online order discount!! Yes never too late to be healthy and fit🔥🔥🔥🏋🏻‍♀️🏋🏻‍♀️🏋🏻‍♀️ #healthyeating #photoshoot #photography #fitness #fitnesslife #fit #fitmom #fitnessmotivation #fitnessjourney #fitnessmodel #eatclean #healthylifestyle #stayfit #igfitness #igfit #jwc #jwcathleat #bikinicompetitor #figurecompetitor #jacksonvillebeauties #jacksonville #lafayette
Monday motivation!! Picture from amazing photo with @derekreedom while my vacation 🔥🔥 you know what? I have been stuck on my diet even on my vacation with my sponsor @jwilliamculinary food!! I bring all food that I need with me while on my vacation 👌🏼👌🏼 If you have concerns about vacation weight there is grab and to go fridge available ❤️❤️🍴🍴🍴 healthy high quality treat with you too!! Use my code “ JURI” to get first online order discount!! Yes never too late to be healthy and fit🔥🔥🔥🏋🏻‍♀️🏋🏻‍♀️🏋🏻‍♀️ #healthyeating  #photoshoot  #photography  #fitness  #fitnesslife  #fit  #fitmom  #fitnessmotivation  #fitnessjourney  #fitnessmodel  #eatclean  #healthylifestyle  #stayfit  #igfitness  #igfit  #jwc  #jwcathleat  #bikinicompetitor  #figurecompetitor  #jacksonvillebeauties  #jacksonville  #lafayette 
🙌🏾“Pro Status”🙌🏾
See you in November @unba11 @ipepros  @the_marcell_method 
#crystalcotton #crystalvcotton #actress  #fitheroesuniverse #bikinicompetitor #vegan #veganbodybuilding #veganbodybuilder #plantbased
Anyone else get a bomb leg pump this morning??? I tracked all my rest periods and cruises through this workout and might be dying now. It felt so good! #happymonday #fitfam #bikini #bikinicompetitor #fitmom #momswholift #momshell #npc #workhardtrainharder #levelup #getonmylevel #fitness #workout #chickswholift #postpartumbody #fitfemale #lift #weights #iifym #nocardio #legs #legday #booty #glutes
Sendromsuz pazartesiiiiiiiii 
Ve merhaba haftaya bacak antrenmanıyla başlayanlar başlamayanlar da merhaba peki 😂😂💞💞 #ifbbpro #profitness #fit #fitspo #podium #pose #posingtime #posing #bikinipose #bikiniposer #competition #competitor #bikinicompetitor #bikinicomp #model #fitnessmodel #tb #tbt #throwback #throwbackthursday #throwbackpic
Monday’s be like 🖤
Monday’s be like 🖤
Our first summer together, this man put everything on the line and opened business as well as prep a bodybuilding show.

Our second summer together, I wanted to fulfill a long lost goal of competing myself and was prepping.

This is our third summer together and we finally get to have some fun in the sun since neither of us are prepping for a show.

It's only been the first weekend and I'm already having the time of my life 💜Can't wait to go on more adventures with this man of mine 🏖️
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#bodybuilding #bikinigirl #gains #muscles #femalemuscle #girlswithmuscle #gymlife #fitness #fit #fitlife #lift #liftingweights #workout #bikini #bikinicompetitor #npccompetitor #npcbikini #fitnessmodel #girlswholift #gymgirl #fitnesschick #bikinibee #NPC #npcnationalqualifier #reno #npcfitness #laketahoe #boating #funinthesun #swolemates
Our first summer together, this man put everything on the line and opened business as well as prep a bodybuilding show. Our second summer together, I wanted to fulfill a long lost goal of competing myself and was prepping. This is our third summer together and we finally get to have some fun in the sun since neither of us are prepping for a show. It's only been the first weekend and I'm already having the time of my life 💜Can't wait to go on more adventures with this man of mine 🏖️ :: #bodybuilding  #bikinigirl  #gains  #muscles  #femalemuscle  #girlswithmuscle  #gymlife  #fitness  #fit  #fitlife  #lift  #liftingweights  #workout  #bikini  #bikinicompetitor  #npccompetitor  #npcbikini  #fitnessmodel  #girlswholift  #gymgirl  #fitnesschick  #bikinibee  #NPC  #npcnationalqualifier  #reno  #npcfitness  #laketahoe  #boating  #funinthesun  #swolemates 
We all have demons. 
Things that keep us up at night. 
Things that weigh heavy in our decision making.
We all look for ways to silence these demons.
I silence mine with weights.
It’s my source of control that can’t be taken amongst all the chaos. 
Aesthetics are great and all, but it’s the therapy that drives me to the gym everyday.
Find your why. 
Find your reason.
Then make it count.
We all have demons. Things that keep us up at night. Things that weigh heavy in our decision making. We all look for ways to silence these demons. I silence mine with weights. It’s my source of control that can’t be taken amongst all the chaos. Aesthetics are great and all, but it’s the therapy that drives me to the gym everyday. Find your why. Find your reason. Then make it count.
Getting bored with your cardio? Try this stair master workout! •
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#cardio #stairs #exercise #npc #npcbikini #bikiniseason #bikinicompetitor
Full Body Circuit
Workouts: 
Single leg deadlift 💀 
Shoulder press 🙃
Single leg side step ups 💃🏼
Bosu ab work 🤓
Bicep curl to chest press 💪🏼
Seated/weight box jump 🤸🏼‍♀️
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Been trying to focus on movements that will engage my core more so that I can improve on strength without actually doing abs. Using a kettlebell instead of a dumbbell in general will force you to use more stability muscles to make the movement happen. Add a band to the kettlebell to make it even harder to balance! Lemme know what you think! 🤗
Full Body Circuit Workouts: Single leg deadlift 💀 Shoulder press 🙃 Single leg side step ups 💃🏼 Bosu ab work 🤓 Bicep curl to chest press 💪🏼 Seated/weight box jump 🤸🏼‍♀️ . Been trying to focus on movements that will engage my core more so that I can improve on strength without actually doing abs. Using a kettlebell instead of a dumbbell in general will force you to use more stability muscles to make the movement happen. Add a band to the kettlebell to make it even harder to balance! Lemme know what you think! 🤗
Happy Motivation Monday ! If you can get your mind right you can literally do anything ! I did not want to get my cardio done at 5:30am this morning but I knew I needed to mentally get myself their because it always starts my day off right ! 
Not just in fitness but in all aspects of life it’s your mindset that always gets you through!! Thank you @juststrongteam for the motivational meme this morning ! #motivationalquotes #motivationmonday #mondaymood #monday #fitnessmotivation #fitness #fitchick #bodybuilding #bikinicompetitor #figurecompetitor #workoutmotivation #sucess #mindfulness
Happy Motivation Monday ! If you can get your mind right you can literally do anything ! I did not want to get my cardio done at 5:30am this morning but I knew I needed to mentally get myself their because it always starts my day off right ! Not just in fitness but in all aspects of life it’s your mindset that always gets you through!! Thank you @juststrongteam for the motivational meme this morning ! #motivationalquotes  #motivationmonday  #mondaymood  #monday  #fitnessmotivation  #fitness  #fitchick  #bodybuilding  #bikinicompetitor  #figurecompetitor  #workoutmotivation  #sucess  #mindfulness 
Ok I'm researching about the Keto diet... im confused so u can have butter??? This keto supposed to be a healthy lifestyle right?? #teamgifted #focus #goals #babybeastmode #nofilter #lovingmyself #fitchick #melaninpoppin #gymlife #girlwholifts #blessed  #motivation #inspire #girlswithmuscle #bikinicompetitor #fitchick #fitgirl #healthy #strong #bodybuilding #workout #lovingmyself #fitfam #fitspo #fit #Psoriasis #fastedcardio #fitnessmodeldotcom #blackfitness #npc
Ok I'm researching about the Keto diet... im confused so u can have butter??? This keto supposed to be a healthy lifestyle right?? #teamgifted  #focus  #goals  #babybeastmode  #nofilter  #lovingmyself  #fitchick  #melaninpoppin  #gymlife  #girlwholifts  #blessed   #motivation  #inspire  #girlswithmuscle  #bikinicompetitor  #fitchick  #fitgirl  #healthy  #strong  #bodybuilding  #workout  #lovingmyself  #fitfam  #fitspo  #fit  #Psoriasis  #fastedcardio  #fitnessmodeldotcom  #blackfitness  #npc 
Just doing what I love.......other then training glutes
Just doing what I love.......other then training glutes
when a tanning obsession starts to become a career. to each and every client I've had since begining I am so grateful for you!! I've only had a years experience so far but I'm trying to nail each spray tan and each stage tan the best I can! Because I love it!! Inspired by everyone's hard work before they step on stage and I love tanning tent chats with all my newbies and regulars. 
Returning this September to study Sport's Massage. Looking forward to the journey with you all 😍💪🏽🏆👙 .
#spraytanning#tanned#beauty#showtan#stagetan#competitiontan#bodybuilding#physique#bikini#bikinipro#bikiniprep#bikinicompetitor#bodytransformation#fitness#motivation#fitspo#fitfam#massage#sports#sportsmassage#swansea#wales
when a tanning obsession starts to become a career. to each and every client I've had since begining I am so grateful for you!! I've only had a years experience so far but I'm trying to nail each spray tan and each stage tan the best I can! Because I love it!! Inspired by everyone's hard work before they step on stage and I love tanning tent chats with all my newbies and regulars. Returning this September to study Sport's Massage. Looking forward to the journey with you all 😍💪🏽🏆👙 . #spraytanning #tanned #beauty #showtan #stagetan #competitiontan #bodybuilding #physique #bikini #bikinipro #bikiniprep #bikinicompetitor #bodytransformation #fitness #motivation #fitspo #fitfam #massage #sports #sportsmassage #swansea #wales 
Some pics from show day! It was such an awesome day! I walked away with 4th place and great feedback from the judges on how to move forward. Thank you Medina Roberts @mandmxtremetraining and your judging crew for the awesome feedback and, @staceychatman for putting on an awesome show. I look forward to next year! I’ll be seeing you all again on the show stage in October! Now I got work to do! Operation “Build A Booty” is in full swing!
Some pics from show day! It was such an awesome day! I walked away with 4th place and great feedback from the judges on how to move forward. Thank you Medina Roberts @mandmxtremetraining and your judging crew for the awesome feedback and, @staceychatman for putting on an awesome show. I look forward to next year! I’ll be seeing you all again on the show stage in October! Now I got work to do! Operation “Build A Booty” is in full swing!
Когда дни расписаны по минутам и граммам😝🙄🏃‍♀️🥣🏋️‍♀️......но успеваешь ВСЕ;))#liveislive #bikinicompetitor #noage #fitness #npc #npcbikiniprep #liveisgood #hobby #хобби #жизнь #возрастсостояниедуши
Do I look like a real life sponsored athlete here??😂
@pescience please hire me 🙏🏻 .

Even though nobody asked, here is my review of @pescience Peanut butter delight vegan select protein. .

So I've been using @pescience chocolate cupcake & snickerdoodle select protein for the past 6 months but one can only take so much snickerdoodle. Plus regular proteins usually make my stomach a little bit uneasy. So I figured I'd try a vegan protein (I am not vegan). .

Based on the great reviews and my love of peanut butter I ordered the @pescience vegan peanut butter delight 7 serving to try and it is AMAZING 🙌🏻 .

I just put it in @lovemysilk chocolate soy milk, a banana & ice & it's almost as if I put regular peanut butter in there. I will definitely be ordering a bigger tub before the end of the week because this will be gone fast.
Do I look like a real life sponsored athlete here??😂 @pescience please hire me 🙏🏻 . Even though nobody asked, here is my review of @pescience Peanut butter delight vegan select protein. . So I've been using @pescience chocolate cupcake & snickerdoodle select protein for the past 6 months but one can only take so much snickerdoodle. Plus regular proteins usually make my stomach a little bit uneasy. So I figured I'd try a vegan protein (I am not vegan). . Based on the great reviews and my love of peanut butter I ordered the @pescience vegan peanut butter delight 7 serving to try and it is AMAZING 🙌🏻 . I just put it in @lovemysilk chocolate soy milk, a banana & ice & it's almost as if I put regular peanut butter in there. I will definitely be ordering a bigger tub before the end of the week because this will be gone fast.
➖DERNIÈRE PLAGE 🏝➖ Demain retour à la réalité 
Fini la shape de plage 
Place aux objectifs et à la future shape de compétition toujours avec le meilleur des coach @juliensuelcoaching 
Prépa aux côtés de @mel_fit_bodyfitness et @toma52 que ça me boost cet objectif commun TAQUET •••••••••••••••••••••••••••••••••••••••••••••••••••• ✖️ GYM : @fitnesspark_chalons ✖️ COMPLÉMENTS 🔜  @prozis  http://prozis.com/1k7T -10% code [LORACHRISFITNESS] ✖️COACH : @juliensuelcoaching •••••••••••••••••••••••••••••••••••••••••••••••••••• #goodtimes #theend #vacances #lastday #lastbeachday #goodmoments #iledebeaute #nature #iles #fitnesslover #bikinicompetitor #motivation #objectif #retouralarealite
➖DERNIÈRE PLAGE 🏝➖ Demain retour à la réalité Fini la shape de plage Place aux objectifs et à la future shape de compétition toujours avec le meilleur des coach @juliensuelcoaching Prépa aux côtés de @mel_fit_bodyfitness et @toma52 que ça me boost cet objectif commun TAQUET •••••••••••••••••••••••••••••••••••••••••••••••••••• ✖️ GYM : @fitnesspark_chalons ✖️ COMPLÉMENTS 🔜 @prozis http://prozis.com/1k7T -10% code [LORACHRISFITNESS] ✖️COACH : @juliensuelcoaching •••••••••••••••••••••••••••••••••••••••••••••••••••• #goodtimes  #theend  #vacances  #lastday  #lastbeachday  #goodmoments  #iledebeaute  #nature  #iles  #fitnesslover  #bikinicompetitor  #motivation  #objectif  #retouralarealite 
Day after show day✨...I miss being that lean, I miss the tan 🤦🏼‍♀️
Day after show day✨...I miss being that lean, I miss the tan 🤦🏼‍♀️
Happy Monday Friends! Do what you love and life your best life.👊 After a great weekend with my family full of happy memories and indulgences... It brought my a great motivation this morning for my  lift..and a great pump too🤗

#taraffit #mondaymotivation #monday #motivation #npcbikini #npc #ifbb #bikinicompetitor #livefit #pump #lift #currentshape #progress #macros #iifym #balance #mindset #passion #dedication #bodybuilding #fitfam #happiness #bpiathlete #teambpi #fitmama #girlswithmuscle #teambossbodies #rstgirl #fitmom
Happy Monday Friends! Do what you love and life your best life.👊 After a great weekend with my family full of happy memories and indulgences... It brought my a great motivation this morning for my lift..and a great pump too🤗 #taraffit  #mondaymotivation  #monday  #motivation  #npcbikini  #npc  #ifbb  #bikinicompetitor  #livefit  #pump  #lift  #currentshape  #progress  #macros  #iifym  #balance  #mindset  #passion  #dedication  #bodybuilding  #fitfam  #happiness  #bpiathlete  #teambpi  #fitmama  #girlswithmuscle  #teambossbodies  #rstgirl  #fitmom 
I woke up grumpy as hell and wasn’t really feeling Monday today. What did I do? I decided to #WomanUp (which is what my shirt says even though you can’t tell) and get a lift in during lunch. Lifting always boosts my mood! Back at my desk ready to tackle the rest of today! Oh yeah, and then back to the gym after work for some HIIT cardio lol 💪🏼🤨 #neverskipmonday #delts #upperbody #lunchlift
I woke up grumpy as hell and wasn’t really feeling Monday today. What did I do? I decided to #WomanUp  (which is what my shirt says even though you can’t tell) and get a lift in during lunch. Lifting always boosts my mood! Back at my desk ready to tackle the rest of today! Oh yeah, and then back to the gym after work for some HIIT cardio lol 💪🏼🤨 #neverskipmonday  #delts  #upperbody  #lunchlift 
#makeup for this babe 😍💗 #jenniferweintzfitness Repost By @meatfreemarialee:  FIRST SHOW, GOT FIRST CALLOUTS!! 🎉 
Teeth @mintsmilebar | Brows @yukibrows | MUA @jenniferweintz | Tan @proelitetan | Suit @suitlady_ca | |Coaches @paulrevelia @thefitlife_247 @teamprophysique | Nails @ohmygel_nails 👙
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#vancouver #2018bccup #bikinigirl #bikinicompetitor #vegangirl #veganathlete #bodybuilding #npcbikini #veganism #vegangirl #vegansofig #plantbasedathlete #happy #loa #lawofattraction #success #successmindset #goaldigger #goals #fitgirl #fitnesscompetitor #goingforgold #bling #sparkle #posing #bikinifitness #veganlife #veganbodybuilding #fitvegan
#makeup  for this babe 😍💗 #jenniferweintzfitness  Repost By @meatfreemarialee: FIRST SHOW, GOT FIRST CALLOUTS!! 🎉 Teeth @mintsmilebar | Brows @yukibrows | MUA @jenniferweintz | Tan @proelitetan | Suit @suitlady_ca | |Coaches @paulrevelia @thefitlife_247 @teamprophysique | Nails @ohmygel_nails 👙 . . . . . . . #vancouver  #2018bccup  #bikinigirl  #bikinicompetitor  #vegangirl  #veganathlete  #bodybuilding  #npcbikini  #veganism  #vegangirl  #vegansofig  #plantbasedathlete  #happy  #loa  #lawofattraction  #success  #successmindset  #goaldigger  #goals  #fitgirl  #fitnesscompetitor  #goingforgold  #bling  #sparkle  #posing  #bikinifitness  #veganlife  #veganbodybuilding  #fitvegan 
Sass level: 💃🏼
Sass level: 💃🏼
Life is full of moments and choices -
•You can choose to make yourself better or you can choose to make an excuse. • You can choose to move forward or you can choose to standstill.
• You can choose to have results or you can choose to stay the same.
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A long time ago a made a choice to always improve. To always be better. To always choose kindness. To always choose right over wrong. To look to God for the answers when i was at a loss. To put my faithfulness in him first and turn my failures into triumphs. At the end of the day i want to be the best version of myself i can be, and never let myself or others down if it’s possible. I get asked where my motivation comes from - and, that is the answer. Holding myself to a higher standard. My clients, whom put their faith and belief in me- they deserve the best of me. My family, my friends, all of those i surround myself with. •
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So, today - start holding yourself to a higher standard! Believe in yourself, trust yourself, and love yourself! Once you start doing that - the rest is easy. #MotivationalMonday 💪🏼
Life is full of moments and choices - •You can choose to make yourself better or you can choose to make an excuse. • You can choose to move forward or you can choose to standstill. • You can choose to have results or you can choose to stay the same. • • • A long time ago a made a choice to always improve. To always be better. To always choose kindness. To always choose right over wrong. To look to God for the answers when i was at a loss. To put my faithfulness in him first and turn my failures into triumphs. At the end of the day i want to be the best version of myself i can be, and never let myself or others down if it’s possible. I get asked where my motivation comes from - and, that is the answer. Holding myself to a higher standard. My clients, whom put their faith and belief in me- they deserve the best of me. My family, my friends, all of those i surround myself with. • • • So, today - start holding yourself to a higher standard! Believe in yourself, trust yourself, and love yourself! Once you start doing that - the rest is easy. #MotivationalMonday  💪🏼
Katie is extra sharp,  and classy! #nga #ngatitanclassic #bikini #bikinicompetitor
Molly got that right from the first time #nga #ngatitanclassic  #bikini #bikinicompetitor