#mindfulmonday this is my “I’m challenging you face” 😛 to start this week off by giving acts of kindness, 2 mins given to someone else could make their whole day 🌏 it’s important to take a step back & look at what’s around you through loving eyes. -
🤚🏽 tips to be kind: -
1️⃣ let someone go in front of you at the grocery store -
2️⃣ open the door for someone -
3️⃣ always say please & be thankful • ie: thank you beb for letting me sit my cold bum on your car 🚗 😅😋
4️⃣ ask how about other people’s days & just listen -
5️⃣ check in with those that care about you, send someone close a text & let them know you’re thinking about them
👉COMPLETE LEGS & BOOTY WORKOUT - scroll for the videos.
I had a tough time getting up at Saturday morning😵 Because if you have a good sparing partner, you can go further and that's always worth it😤
And we really did so with @domi__hostinska ať friday😈
If you are going to do legs tomorrow you can try out the workout by us😉
▶️5x20, 20, 15, 10, 6+12 HACK SQUAT
▶️5x20, 12, 12, 10, 8, 6 HIP THRUSTS
▶️20, 12, 10, 8+8 ONE LEG EXTENSION
▶️20, 15, 15, 10+10+10 LEG CURL
▶️4x12 BULGARIAN SPLIT SQUATS
So what, are you courageous enough to make it?😁
💜 Leggings💜 @galsari
WHAT I EAT IN A DAY 🥗🍌💫🍫
Meal 1- 3 bacon medallions with 2 eggs and half a slimbo -
SNACK- 3 dark choc mint ricecakes -
MEAL 3 - 60g of oats with 25g of chocolate peanut butter whey protein from @myproteinuk -
MEAL 4 - 2 Turkey burgers with pilau rice and veggies 😍
SNACK- Baked cookie from @myproteinuk and these are my absolute fav 💙 -
MEAL 5 - Alpro yogurt wuth toffee drops, 3 corn cakes ans peanut butter ( not in picture) -
MEAL 6 - Beef mince 5% fat with tinned tomatoes and pasta yummmm
SNACK- 60g of these amazing popchips from @aldi_ireland -
I also had a dark chocolate bar after my breakfast but couldnt fit in my collage 😢
I also had a rest day today but got to 25,000 steps on my fitbit so this girl is still eating ALL THE CALORIES hehe 😉😍 -
Let me know if ye enjoy these posts 🙌
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Another NLPT success story from the weekend for @amandamauzy 🙌🏼
3rd in Novice, 2nd in Masters 35, and 2nd in Open...Nationally Qualified at her first show! And this girl’s presentation is some of the best there is. You’d never have known she was a rookie.
Big congrats mama! You earned it.
Nothing like waking up on a Monday AM feelin like a million buckaroonies! Now, this is not always the case but when it happens... I RUN with it lol. Had a FUEGO training session this am after hitting another new low 🙌🏻 bless (the scale always hates me when I start a cut, who can relate?!) Added some new amazing women to my team of badass 🐝s, and I leave for Maine in two days. Just over here feeling extremely grateful and thought I’d share!
THE IS NO REST FOR THE WICKED..
Cruising back into my routine this week after taking a well deserved week off. Going to catch up with Mr Box this week to put planning into place for 2019. In fairness I am impatient and I have pretty much made up my mind what shows I want to do next year. Hopefully the boss agrees 🤫 @stephenbox #teambox .
This stunning image was taken by @amacreator branding for @ryderwear 🙌🏻 Flawless tan @lisa_bestofthebest & markup @fittymitty82
Our journey to the UK begins tomorrow! This experience to compete internationally is by far one of the most exciting opportunities of my life! I can't wait to step on stage and bring what I've worked so hard for the last 6 months! I'm looking forward to all the delicious goodies England has to offer post-show and waking up next to my biggest supporter in a different country across the world!
@felix_dlr Transformation 🔥
Upper pictures are from his 1st show (he wasn’t part of the team yet)
Lower pictures from this weekend.
Crazy improvements brother!!
Especially knowing that his 1st show was only 11 months ago 😬🙌🏾
Great job buddy!! Coach: @louisdom.ifbbpro
Gratulujeme našim holkám z @tym_strongbeauty k úspěšné závodní sezóně!
@ivet.s v kategorii Fitness model a Sport model ICN
@renatamarkowiczova bikini fitness IFBB
@katy_blazcikova bikini NPC
Všechny 3 skvěle připravené, ukázaly na světových závodech třech různých federací, že skvělé i vítězné formy se dá dosahnout bez extrémních postupů, neutrální cestou s pestrou stravou
Jsme na ně moc pyšné!!!❤🙏⭐
Ivet už ukončila sezónu v uplynulém víkendu ziskem profesionální karty na mistrovství Evropy.
Renču a Katy čekají obě ještě dvoje zahraniční závody v nadcházejících týdnech. Tak jim společně s námi držte palce✊✊✊
Ahh! About a week ago, @amroth91 and I decided to take on the @52hikechallenge
We kicked off hike 1/52 with some great company, beautiful views, and crossing off a hike that’s been on our list for awhile: Tom’s Thumb at Camelback Mountain. Nothing better ♥️ #tomsthumb
Our founder @ingridromero1, @sandirosefit, and @barbarakris_ifbbpro will be hosting another demo Oct 27th with @maxmusclegg! 🙌 We will have giveaways, FREE samples, and our best deals available! Max Muscle will also be donating 15% of the sales for to Breast Cancer Awareness that day 💕 Hope to see you all there! 😍
Sto crescendo. E non parlo del fisico...sto crescendo dentro.
Sto imparando a dar peso a ogni singola azione che svolgo, ogni gesto, ogni sforzo e ogni soddisfazione portata a casa...a valorizzare la quotidianità, ad apprezzare ogni singolo passo per quanto piccolo.
E la cosa più grande che sto imparando è che forse ogni tanto occorre solo credere un po’ di più in se stessi.
Godersi il percorso, senza ansie, e sempre col sorriso❤️💎
Ricordatevi quanta strada avete percorso e ci sarà sempre un motivo per continuare a credere, IN VOI, sempre...
11 weeks ago i put one of my biggest goals back into motion after falling off the wagon earlier in the year. 💁🏼♀️ 👙💪🏼 •
I can count the times i said i would do this in the last 10 yrs and never once followed through. But this time, this time is different. ☝🏼 I’ve defeated the mental part of my mind that says i can’t diet correctly or the one that tells me i don’t have time to hit the gym or do the cardio, the one that says “it’s Not possible with being a mom and trying to start a new business.” All lies & for me that was the hardest part, getting my mind right. 😬👌🏼 I’m there, in 12 days i will bring the heat y’all and I’m coming with a vengeance for all the times i said i would and never followed through! Fitness will forever be a great passion of mine and i have a feeling this won’t be my last prep or last time i step on stage! 🙌🏼
B A D G E R || That’s a wrap! My first competitive bikini bodybuilding season has come to a close and I am super happy with what I have been able to accomplish this year. 👙🎉@shreddedcheddarproductions 🧀#npcbadgerstate was my second and last comp of 2018. I came out super thrilled with my hardware and my hard-work! 🏆🏆🏆 4th place in Open Class C and 2nd place in both Masters 35+ and Masters 40+ 🙌🏽 And let me tell you placing even CLOSE to @motiv8nu2 was insane because she is straight #goals 💪🏽🤩 There were so many conditioned, lovely, kind and awesomely prepped ladies on the stage and the whole show was so well run and super fun! This season has given me back so much of myself I felt I was losing and I can’t wait to continue improving my fitness and learning more about how my body can change! Thank you to everyone who has been a part of motivating and encouraging me in this new experience. My family has been so understanding and willing to eat chicken 🐓 (ha!)! My friends have checked in on me and send words of encouragement and positivity! My coach has done exactly what I told him I would need the day we first me: I’m going to lose my shit every once in awhile – I don’t need to be scolded, I need a coach who is going to tell me to get myself together and get on with it. Giving up is not an option. He’s never let me down and I hope I’m doing my best in returning the favor. My introduction to @jeff.p.zahler is the best thing I could’ve asked for this comp season – I’m super grateful! And my competition-bikini-babe sister @duenordth – talk about never letting me down and pushing me along through all the highs and lows – I know I’ve said it before, but I would never have stepped on a stage if she hadn’t encouraged me to try. 👯♀️💃🏻❤️ I could go on and on, but really, I am just so grateful, so humbled and so very happy with all I have accomplished and experienced this season 🙏🏽. And now, back to the gym because this old lady has work to do and a booty to build 🏋🏽♀️🍑! Badger, I’ll be back next fall!! Let’s do this! .
I love progress. I love knowing I’m better than I was a year ago.. or last month, or yesterday, or an hour ago, maybe even a moment ago. Everyday I wake up I choose to seize the day. Time is something we can never get back. Be intentional with your choices, pay attention to how you feel and how you move, challenge yourself, be brave.. life will offer you more.
Kicking off this week with a power lunch workout session with the master Alex Ziegler at Equinox. About 12 days out from the next and last show this season 💃🏻 Annnnnnd no mercy on the glutes 😩🔥🍑🔥 #bikiniprep#bodybuilding#bootypoppin @equinox @caribefit.co
I think in today’s society, stereotypes have almost become guidelines for people, controlling people’s behaviors and actions in order to avoid being judge. But do not let society decide how you should run your life. Yes, it’s the same girl in both. Do not let the girl on the left fool you, because she is still the same girl lifting that weight on the right. #dontjudgeabookbyitscover
“What you aim at determines what you see.“ 💫
'Vorfreude' (n) - joyful feeling of anticipation of something pleasurable or desired in the future.
Excited to step on stage for the first time in 5 days - time flies! I had no idea where my body would be at this point, considering this is my very first prep. But each week this month we’ve managed to get things just a little bit better. You never know how your body will respond but it’s amazing to see how our bodies can change over time when you stay consistent. 🙌
I fully believe that there are healthy ways to approach prep and to be honest, I’ve expected it to be much worse. I think the key here is having the right mindset, pushing but knowing when enough is enough, monitoring your hormones and mood & especially giving yourself enough time to prep. I still feel healthy & happy and when I thought about what I’d like to have as my post-show meal, I could honestly not decide on anything because I have zero cravings. I’m actually looking forward to have my veggies again since I had very little or even none the past few weeks - sounds crazy but it’s the truth!
While you can’t control who shows up or how the judging will go, you can control your thoughts leading up to the show. I believe that I’ve done everything in my power, I truly enjoyed my whole prep, the ups AND downs, and even though this prep has tested my willpower a lot, I believe that that’s where the valuable lessons are learned. Not just for prep but for life. 🙏
I hit a new low weigh in yesterday, have a high carb day today and tomorrow will be my last leg workout before show day. Very thankful for all the support I have & excited to soak everything in!
Happy Monday, make it an unforgettable week my love!❤
Link in bio for 1:1 online coaching! ☺
Waw tellement d'émotions.. 1ere bikini ainsi que toute catégorie.. Je n'en reviens pas j'étais vraiment loin d'imaginer ce resultat..
C'était une journée riche en émotions, les athlètes tous magnifiques.. On a tous travailler dur et tout le monde avait vraiment sa chance !
Pour des premiers pas sur scène je ne m'imaginais pas tout ça, j'ai pas les mots pour exprimer vraiment ce que je ressens !
Je suis juste sur un petit nuage 😇
Un grand merci à @bigk_coach je suis contente de pouvoir te rendre honneur, tu n'a pas été facile avec moi mais le travail à payé !
Merci au @nfr_paris de nous avoir organiser ce show avec cette si belle scène !
Un peu de repos avant de nouvelles aventures !