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Your next leg daaay ✅
This one is a bit of a glute & hamstring focused leg day with a sprinkle of quads thrown in there for some excitement (ooooh, aaahh)
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Here’s your full workout👇🏼
▪️Glute Bridges 10x3 (use plates to elevate barbell if it doesn’t already easily roll over your lap)
▪️RDLs (Romanian deadlifts) 8x3 (point toes outward and focus on pushing through your heels and squeeze glutes at the top)
▪️Smith machine stationary lunges 8-10x3 (each side) (push through heel to use your glutes, you’ll still feel some quad burn)
▪️Goblet Squat to RDL 10x3 (1 Squat + 1 RDL = 1 rep)
▪️Cable kickbacks 15x3 (each side) (keep your hips square to the floor aka don’t allow your hips to turn to the side and face the side)
📝And that’s allllll she wrote 👩🏻‍🏫
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If you want to challenge yourself to change your mind and body, check the link in my bio to find my full body gym guide, Full Body Fundamentals! It’s full of info on living a healthy lifestyle, how to exercise according to your goals, how to eat according to your goals, how to actually reach your goals, and 8 WEEKS worth of workouts already written out for you so all you have to do is the work 🤗
Happy sweating 💛
Your next leg daaay ✅ This one is a bit of a glute & hamstring focused leg day with a sprinkle of quads thrown in there for some excitement (ooooh, aaahh) - Here’s your full workout👇🏼 ▪️Glute Bridges 10x3 (use plates to elevate barbell if it doesn’t already easily roll over your lap) ▪️RDLs (Romanian deadlifts) 8x3 (point toes outward and focus on pushing through your heels and squeeze glutes at the top) ▪️Smith machine stationary lunges 8-10x3 (each side) (push through heel to use your glutes, you’ll still feel some quad burn) ▪️Goblet Squat to RDL 10x3 (1 Squat + 1 RDL = 1 rep) ▪️Cable kickbacks 15x3 (each side) (keep your hips square to the floor aka don’t allow your hips to turn to the side and face the side) 📝And that’s allllll she wrote 👩🏻‍🏫 - If you want to challenge yourself to change your mind and body, check the link in my bio to find my full body gym guide, Full Body Fundamentals! It’s full of info on living a healthy lifestyle, how to exercise according to your goals, how to eat according to your goals, how to actually reach your goals, and 8 WEEKS worth of workouts already written out for you so all you have to do is the work 🤗 Happy sweating 💛
Happy #flexfriday!
Here's something that isn't my abs for a change 😂😂
Feeling good today, weekend off and no plans other than training 💜
Time for some relaxing with the boyf!
#gym #cardio #cardioishardio #prep #preplife #bikinigirl #bikinifitness #fitnessmodelshort #pureelite #bodytransformation #training #girlsthatlift #girlswholift #girlswithmuscle #ukfitfam #personaltraining #abs #delts #deadlift #quads #hamstrings #bicep #lifting #posing #bikinimodelshort
Happy #flexfriday ! Here's something that isn't my abs for a change 😂😂 Feeling good today, weekend off and no plans other than training 💜 Time for some relaxing with the boyf! #gym  #cardio  #cardioishardio  #prep  #preplife  #bikinigirl  #bikinifitness  #fitnessmodelshort  #pureelite  #bodytransformation  #training  #girlsthatlift  #girlswholift  #girlswithmuscle  #ukfitfam  #personaltraining  #abs  #delts  #deadlift  #quads  #hamstrings  #bicep  #lifting  #posing  #bikinimodelshort 
Growth takes time! ⏰
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Things don’t magically happen overnight.💫
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There’s no magic pill.💊
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There’s no shortcuts!🔪
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Time passes by REGARDLESS!⏰
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So might as well use every moment of everyday to conquer your GOALS!💪🏼
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Let’s do this together. 😁
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DM me for training info!
Growth takes time! ⏰ - Things don’t magically happen overnight.💫 - There’s no magic pill.💊 - There’s no shortcuts!🔪 - Time passes by REGARDLESS!⏰ - So might as well use every moment of everyday to conquer your GOALS!💪🏼 - Let’s do this together. 😁 - DM me for training info!
🍺🍕 I AM IN MY ELEMENT 🍕🍺
🍺🍕 I AM IN MY ELEMENT 🍕🍺
The journey of a thousand miles begins with a single step 💫
The journey of a thousand miles begins with a single step 💫
out here tryna build some boulder shoulders and keep these bewbies lifted!! here’s a couple insanely awesome and difficult shoulder exercises, H I T S A V E if you need help gettin creative on boulder day!!! also PEEP THAT BIG GIRL WEIGHT IN INCLINE DUMBBELL PRESS OKUUUURRRRRTTTTTTT. .
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 #exercise #weightloss #shredded #strong #weightlifting #gains #fitlife #fitchick #girlswholift #girlsthatlift #girlswithmuscle #cleaneating #health #iifym #fitfam #fitspo #motivation #momsofinstagram #fitmom #postpartum #postpartumfitness #postpartumbody #gymsharkwomen #fitmom #mom #momlife #fitfemalevideos #backday #legday
out here tryna build some boulder shoulders and keep these bewbies lifted!! here’s a couple insanely awesome and difficult shoulder exercises, H I T S A V E if you need help gettin creative on boulder day!!! also PEEP THAT BIG GIRL WEIGHT IN INCLINE DUMBBELL PRESS OKUUUURRRRRTTTTTTT. . . . . . . . . . . . #exercise  #weightloss  #shredded  #strong  #weightlifting  #gains  #fitlife  #fitchick  #girlswholift  #girlsthatlift  #girlswithmuscle  #cleaneating  #health  #iifym  #fitfam  #fitspo  #motivation  #momsofinstagram  #fitmom  #postpartum  #postpartumfitness  #postpartumbody  #gymsharkwomen  #fitmom  #mom  #momlife  #fitfemalevideos  #backday  #legday 
Beauty may be in the eye of the beholder, but your strength comes from deep within🛡
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Bodybuilding taught me a lot about myself & made me a better coach. My experiences taught me how to understand my clients perspective on a deeper level. By going out side of my comfort zone, I was able to grow & become my very best. Now it’s time for me to help you do the same!
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There is no magic pill, powder, program or coach who can transform your body into something you are proud of without your 100% commitment. Consistency is crucial & temptation will always be its greatest when you have something on the line.
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Your imperfections make you beautiful. Because you are unique, you offer something no one else can to the world. I am here to help you you unlock your true potential, once you do you will never look back. If you are ready to step your game up, click the link in my bio to book your complimentary consultation💥
🎥 @townley_vm @soul_mate_productions 🏋🏼‍♀️@emilludick @ashyoung03 @apocalypse_training_fitness
Beauty may be in the eye of the beholder, but your strength comes from deep within🛡 • Bodybuilding taught me a lot about myself & made me a better coach. My experiences taught me how to understand my clients perspective on a deeper level. By going out side of my comfort zone, I was able to grow & become my very best. Now it’s time for me to help you do the same! • There is no magic pill, powder, program or coach who can transform your body into something you are proud of without your 100% commitment. Consistency is crucial & temptation will always be its greatest when you have something on the line. • Your imperfections make you beautiful. Because you are unique, you offer something no one else can to the world. I am here to help you you unlock your true potential, once you do you will never look back. If you are ready to step your game up, click the link in my bio to book your complimentary consultation💥 🎥 @townley_vm @soul_mate_productions 🏋🏼‍♀️@emilludick @ashyoung03 @apocalypse_training_fitness
Messy bathroom, messy hair, messy life. 👑

Training in the evening is different, I never thought I'd struggle to adjust to not waking up early but with the weather and walking around when it's dark, it just makes more sense to go in the evening.

Am I also the only one who prefers old school notebooks to phone tracking? 👵🏻📱I'm dreading weighing in Sunday tbh, my scales are haunted and I've been 0.4 from my goal weight for 2 weeks when water retention and women's issues decided to throw me to the other side of the scale. 
Burgers & bacon on the cards before a looooooong hot bath and netflix & cats. 🥓😻🛀
Messy bathroom, messy hair, messy life. 👑 Training in the evening is different, I never thought I'd struggle to adjust to not waking up early but with the weather and walking around when it's dark, it just makes more sense to go in the evening. Am I also the only one who prefers old school notebooks to phone tracking? 👵🏻📱I'm dreading weighing in Sunday tbh, my scales are haunted and I've been 0.4 from my goal weight for 2 weeks when water retention and women's issues decided to throw me to the other side of the scale. Burgers & bacon on the cards before a looooooong hot bath and netflix & cats. 🥓😻🛀
@stephanie.pellot @farrukoofficial #coolantchallenge
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#tatted lumna
#lingery airish
#snapchatfilters adroop
#eu appels
#アイドル adicea
#mistress agorot
#sugardaddy andrew
#kikkik akeake
#bikinigirls annale
#culosricos abwatt
#snapchatster girard
#bikinibooty annals
#perawan agonus
#bigbootygirls jevons
#swedengirl pictor
#bossbabes teflon
#شهوتی aivers
#nuoviarrivi a-bomb
#sweetgirls honshu
#girlsthatlift wiccan
#slaveboys afshah
#lesbo apepsy
#sexpistols antral
#eskort airman
#bbwmodel cheops
🌷 #tatted  lumna #lingery  airish #snapchatfilters  adroop #eu  appels #アイドル  adicea #mistress  agorot #sugardaddy  andrew #kikkik  akeake #bikinigirls  annale #culosricos  abwatt #snapchatster  girard #bikinibooty  annals #perawan  agonus #bigbootygirls  jevons #swedengirl  pictor #bossbabes  teflon #شهوتی  aivers #nuoviarrivi  a-bomb #sweetgirls  honshu #girlsthatlift  wiccan #slaveboys  afshah #lesbo  apepsy #sexpistols  antral #eskort  airman #bbwmodel  cheops
👉🏻What Hogwarts house are you all in??😝
I couldn’t pass the Harry Potter section at Target without trying a few things on…. Ok I tried on literally almost everything that was in my size… and almost everything that wasn’t in my size. This sweatshirt is a size 5T (literally meant for a five year old which explains why it is a crop top 😂) and *spoiler alert* I bought the sweatshirt because HOW CUTE ARE CARTOON HARRY, RON, AND HERMIONE OMG 😍 
And of course I had to get a picture with the sorting hat. Pottermore put me in Gryffindor way back when it was in beta which I embraced for a long time because every kid wants to be in Gryffindor with Harry lol. But if I’m being honest I think I am much more of a Ravenclaw. I definitely value learning and wisdom more than courage and chivalry. But alas, I am still waiting for my Hogwarts letter so it might be a while before I’m officially sorted 😝
What other series (books, movies, shows) give you guys happiness and joy?? Currently looking for my next thing to binge on! Help!
👉🏻What Hogwarts house are you all in??😝 I couldn’t pass the Harry Potter section at Target without trying a few things on…. Ok I tried on literally almost everything that was in my size… and almost everything that wasn’t in my size. This sweatshirt is a size 5T (literally meant for a five year old which explains why it is a crop top 😂) and *spoiler alert* I bought the sweatshirt because HOW CUTE ARE CARTOON HARRY, RON, AND HERMIONE OMG 😍 And of course I had to get a picture with the sorting hat. Pottermore put me in Gryffindor way back when it was in beta which I embraced for a long time because every kid wants to be in Gryffindor with Harry lol. But if I’m being honest I think I am much more of a Ravenclaw. I definitely value learning and wisdom more than courage and chivalry. But alas, I am still waiting for my Hogwarts letter so it might be a while before I’m officially sorted 😝 What other series (books, movies, shows) give you guys happiness and joy?? Currently looking for my next thing to binge on! Help!
What Do I Eat While Bulking? ⠀ ⠀ ⠀ ⠀ ⠀
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Check my story for some food (with macros) • I also post some of my thoughts on ~glyphosate~ 😳
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Side note: very self conscious about how my top left ab is pointy 😅 wtf is that and who knows how to do some Kardashian style editing to get rid of that (jk I would never, I’d rather post my alien self as is 😂🙌🏼) #Alien #Photoshop #Glyphosate -------------------------------------------- . ⠀ ⠀ ⠀ 🌻CoreRestore/Fitness Coaching 👉🏼 fitwithdasha@gmail.com
🌸FREE #GutHealth PDFs + Recipes 👉🏼link in bio // @corerestore ⠀
✨@reaalmuscle #REAAL 👉🏼 “DASHA10”
What Do I Eat While Bulking? ⠀ ⠀ ⠀ ⠀ ⠀ ••• Check my story for some food (with macros) • I also post some of my thoughts on ~glyphosate~ 😳 ••• Side note: very self conscious about how my top left ab is pointy 😅 wtf is that and who knows how to do some Kardashian style editing to get rid of that (jk I would never, I’d rather post my alien self as is 😂🙌🏼) #Alien  #Photoshop  #Glyphosate  -------------------------------------------- . ⠀ ⠀ ⠀ 🌻CoreRestore/Fitness Coaching 👉🏼 fitwithdasha@gmail.com 🌸FREE #GutHealth  PDFs + Recipes 👉🏼link in bio // @corerestore ⠀
✨@reaalmuscle #REAAL  👉🏼 “DASHA10”
Another great effort by the class tonight and some PBs set by @lordmuffington And @christinasass35. Also, alot on new numbers being set by our members in the last week or two. @hptcrossfitpeterborough team are really pleased by your dedication and progress. Great work guys 😊👍
Another great effort by the class tonight and some PBs set by @lordmuffington And @christinasass35. Also, alot on new numbers being set by our members in the last week or two. @hptcrossfitpeterborough team are really pleased by your dedication and progress. Great work guys 😊👍
Weekend vibes 💕
Weekend vibes 💕
Congratulations to everyone who received their results this week !! We welcome everyone with open arms from beginners to experienced lifters. So come and visit us at the sports fair and see what it’s like to be part of a strong and fun society 💪🏽 Any questions about the society please do not hesitate to message us on here/Facebook/email we’re always happy to have a chat 💭 
See you in September ☺️
Congratulations to everyone who received their results this week !! We welcome everyone with open arms from beginners to experienced lifters. So come and visit us at the sports fair and see what it’s like to be part of a strong and fun society 💪🏽 Any questions about the society please do not hesitate to message us on here/Facebook/email we’re always happy to have a chat 💭 See you in September ☺️
Little run on our vacation, then shared this shake with Paige, soooo good! #lastdaysofsummer
Little run on our vacation, then shared this shake with Paige, soooo good! #lastdaysofsummer 
When in the PIP studio, You are going to work, you are going to sweat you are going to hurt, you are going to die a little bit just be reborn a new..💪🏾💪🏾💪🏾🖤🖤😝😝 @lynndalove7 #TRAININGWITHSHEKITAD #Powerinposturefitnessstudio #PIPfitness #PIPtrainer #pipstrong #fitness #fitfam #fitmom #fit #girlsthatlift #functionalfitness #trainhard
Attention: I do not own the rights to this song. So please so muting my ish..lol
#flexfriday like....
📷@andrew_john85
#flexfriday
Right at the beginning of a boring ass #armday.
I’m sorry, arm day is boring as hell.
Sure, I work hard, I get after it but it’s just not my thing. Gimme a back day or a leg day, I’d even take a shoulder day over arms. Thanks @ifbb_twanhernandez for the shots. I love that guy. Always brings me up.

None of us are guaranteed tomorrow, it is so important to take advantage of the day. Tell the people you love that you love them tell people that you hate to go fuck themselves. Hold the special people close. Push the negative people away. Go after what you want, you might not have enough time in the future.
#211
#bodybuilder #bodybuilding #transformation #motivation #inspiration 
#gymlife #workout #igfitfam #fitspo #igfit #igfitness #instafit #fitness #likeforlike #progress #mistake #grind #girlsthatlift #fitfam #prep #flex #gains #posedown #workhard #npc #ifbb
#flexfriday  Right at the beginning of a boring ass #armday . I’m sorry, arm day is boring as hell. Sure, I work hard, I get after it but it’s just not my thing. Gimme a back day or a leg day, I’d even take a shoulder day over arms. Thanks @ifbb_twanhernandez for the shots. I love that guy. Always brings me up. None of us are guaranteed tomorrow, it is so important to take advantage of the day. Tell the people you love that you love them tell people that you hate to go fuck themselves. Hold the special people close. Push the negative people away. Go after what you want, you might not have enough time in the future. #211  #bodybuilder  #bodybuilding  #transformation  #motivation  #inspiration  #gymlife  #workout  #igfitfam  #fitspo  #igfit  #igfitness  #instafit  #fitness  #likeforlike  #progress  #mistake  #grind  #girlsthatlift  #fitfam  #prep  #flex  #gains  #posedown  #workhard  #npc  #ifbb 
Happy Fit Friday mi gente!!!
It’s hot as he^^ at Joe’s Gym - who needs Bikram Yoga lol
Nonetheless enjoying my workout with @robzilla4462 
Love my @befitapparel 
#fitfriday
#lovemylife
Happy Fit Friday mi gente!!! It’s hot as he^^ at Joe’s Gym - who needs Bikram Yoga lol Nonetheless enjoying my workout with @robzilla4462 Love my @befitapparel #fitfriday  #lovemylife 
I was NOT feeling the second session tonight, this is the pre-workout face!!! So I did a mini-session, made the body move and finished with 45mins steady state cardio, and a sauna. I feel good for at least doing something and tomorrow is just going to have to make up the slack!!! Eh @coach_lloyd1 ?! #fit #fitness #fitspo #fitspiration #fatloss #girlswholift #girlsthatlift #girlswithmuscle #gym #workout #getitdone #cardio #motivation #inspiration #determination
I tried sumo last year only once, couldn't walk for a week after so never tried them again 😂 So surprised I pulled 97.5kg today, some practice needed for set up ect but excited to see how these progress... 💪😁 #powerlifting #girlsthatlift #girlsthatpowerlift #squat #bench #deadlift #sumo #weightlifting #strong #gains #bodybuilding #progress #train #fitness #fitfam #gym #flex
"Each person holds so much power within themselves that needs to be let out. Sometimes they just need a little nudge, a little direction, a little support, a little coaching, and the greatest things can happen."
-@petecarroll
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Mentoring, teaching, educating, and caring are all things that make up, or at least should, a trainer/coach. How many times have you seen trainers paying attention to their Instagram account than their clients? How many times have you seen clients perform bad form without the trainer being around? How many times have you seen a trainer with a large following on Instagram that cares more about selling their new "saving-grace-booty-building that also cooks your breakfast ebook" than caring about their clients? Because I see nearly everyday.... we've allowed the industry to slip into a bunch of psuedo bioscience that care more about their Ig account than who they are suppose to be helping.
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So let me ask you all this does having a large following on Instagram make you a good trainer or does caring about your clients and making sure they succeed in and out of the gym make a good trainer?
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When you're looking for a trainer ask yourself is this the person that will help me not just succeed in one area of my life but can they help me outside of the gym and guide me to a better quality of life....
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#erndera #bemorehuman #care #personaltrainer #rant #superherophysique
"Each person holds so much power within themselves that needs to be let out. Sometimes they just need a little nudge, a little direction, a little support, a little coaching, and the greatest things can happen." -@petecarroll - Mentoring, teaching, educating, and caring are all things that make up, or at least should, a trainer/coach. How many times have you seen trainers paying attention to their Instagram account than their clients? How many times have you seen clients perform bad form without the trainer being around? How many times have you seen a trainer with a large following on Instagram that cares more about selling their new "saving-grace-booty-building that also cooks your breakfast ebook" than caring about their clients? Because I see nearly everyday.... we've allowed the industry to slip into a bunch of psuedo bioscience that care more about their Ig account than who they are suppose to be helping. - So let me ask you all this does having a large following on Instagram make you a good trainer or does caring about your clients and making sure they succeed in and out of the gym make a good trainer? - When you're looking for a trainer ask yourself is this the person that will help me not just succeed in one area of my life but can they help me outside of the gym and guide me to a better quality of life.... - #erndera  #bemorehuman  #care  #personaltrainer  #rant  #superherophysique 
Heute mal wieder einen sauberen Tag verbracht. Die letzten Wochen habe ich es ganz schön schleifen lassen. Warum? Och könnte jetzt viele Ausreden finden  aber die Wahrheit ist, ich war zu #faul 😳😳😳 Kennst du das auch? Wie bekommst du wieder die Kurve oder bleibst du immer hart?
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ℹ www.lsp-sports.de siehe Bio ⬆
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❗Code Nadine15 um 15% zu sparen!!!
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #cleaneating #girlswholift #gymgirl #girlswithmuscles #fitnessmodel #food #fitnessgirl #fitnessfreaks #gymjunkie #girlswhoworkout #fitgirl #girlsthatlift #fit #crossfit #fitwomen #strongissexy #beautifulwoman #fitfam #gym #bodybuilding #womenwholift #bodygoals #motivation  #fitnessmotivation #fitchicks
Heute mal wieder einen sauberen Tag verbracht. Die letzten Wochen habe ich es ganz schön schleifen lassen. Warum? Och könnte jetzt viele Ausreden finden aber die Wahrheit ist, ich war zu #faul  😳😳😳 Kennst du das auch? Wie bekommst du wieder die Kurve oder bleibst du immer hart? ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ ℹ www.lsp-sports.de siehe Bio ⬆ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ ❗Code Nadine15 um 15% zu sparen!!! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #cleaneating  #girlswholift  #gymgirl  #girlswithmuscles  #fitnessmodel  #food  #fitnessgirl  #fitnessfreaks  #gymjunkie  #girlswhoworkout  #fitgirl  #girlsthatlift  #fit  #crossfit  #fitwomen  #strongissexy  #beautifulwoman  #fitfam  #gym  #bodybuilding  #womenwholift  #bodygoals  #motivation   #fitnessmotivation  #fitchicks 
🌿PROGRESS🌿 for the past 8 months I have really been putting my all into upper body, and I am starting to see some exciting results. My noodles have upgraded to udon😂 .
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#myfitnessjourney #gym #fitness #fitgirl #fitspo #fitfam #workout #motivation #progress #upperbody #biceps #triceps #delts #back #growth #strength #strongissexy #power #girlpower #girlsthatlift #weightlifting #strongwomen #gainz #gymflex #nike #muscledevelopment #musclegrowth #progression #muscledefinition #tonedarms
🌿PROGRESS🌿 for the past 8 months I have really been putting my all into upper body, and I am starting to see some exciting results. My noodles have upgraded to udon😂 . . . #myfitnessjourney  #gym  #fitness  #fitgirl  #fitspo  #fitfam  #workout  #motivation  #progress  #upperbody  #biceps  #triceps  #delts  #back  #growth  #strength  #strongissexy  #power  #girlpower  #girlsthatlift  #weightlifting  #strongwomen  #gainz  #gymflex  #nike  #muscledevelopment  #musclegrowth  #progression  #muscledefinition  #tonedarms 
Tonight was epic . A job well done to our Ultimate Winter Bootcamp ladies and gentlemen earlier this pm on the valiant effort they put . What an absolute pleasure working with you guy. To @anzofit hats off to my love , you killed it as always .

#MSP #muscleswaggproductions #muscleswagg#bootcamp #weightloss #bodytransformation #thefstmustfall #fitnesslife #fitnessbusiness #fitfam #fitmom #fitchick #girlsthatlift #proudmom #familygoals #family #thermogenesis #sixpack #idontmakeexcuses #imakeresults#whentalentworkhard#swaggerlikeus #keepit100 #realisrare #authentic #reallifequotess #sponsoredathlete #entrpreneur #worldtop10 #sponsoredathlete #entrpreneur #worldtop10#overalltitles #overalltitles
Tonight was epic . A job well done to our Ultimate Winter Bootcamp ladies and gentlemen earlier this pm on the valiant effort they put . What an absolute pleasure working with you guy. To @anzofit hats off to my love , you killed it as always . #MSP  #muscleswaggproductions  #muscleswagg #bootcamp  #weightloss  #bodytransformation  #thefstmustfall  #fitnesslife  #fitnessbusiness  #fitfam  #fitmom  #fitchick  #girlsthatlift  #proudmom  #familygoals  #family  #thermogenesis  #sixpack  #idontmakeexcuses  #imakeresults #whentalentworkhard #swaggerlikeus  #keepit100  #realisrare  #authentic  #reallifequotess  #sponsoredathlete  #entrpreneur  #worldtop10  #sponsoredathlete  #entrpreneur  #worldtop10 #overalltitles  #overalltitles 
VIDEO IS UP ON MY YOUTUBE CHANNEL (LINK IN MY PROFILE)

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This is the first month's results doing keto for my husband @trueschoolfitness
And myself. We will be doing this for several more months as well. I really enjoy the Ketogenic way of eating and I dont find it hard to workout with. 
#girlsthatlift #alphafemale #transformation #fitfam #losingweight #goaldigger #ketogenic #transformationstory #weightloss #weightlossmotivation #weightlosstransformations #weightlossjourney #fitfluential #fitnessaddict #fitnessjourney #bodybuilding #beforeandafter #noexcuses #inspiration #motivation #followpaula #fitness #selflove #vlogger #beforeandafter #thenandnow #effyourbeautystandards #bodypositive #fbf #flashbackfriday #keto
VIDEO IS UP ON MY YOUTUBE CHANNEL (LINK IN MY PROFILE) Subscribe & Click The Notification Bell To Stay Updated _ _ _ _ This is the first month's results doing keto for my husband @trueschoolfitness And myself. We will be doing this for several more months as well. I really enjoy the Ketogenic way of eating and I dont find it hard to workout with. #girlsthatlift  #alphafemale  #transformation  #fitfam  #losingweight  #goaldigger  #ketogenic  #transformationstory  #weightloss  #weightlossmotivation  #weightlosstransformations  #weightlossjourney  #fitfluential  #fitnessaddict  #fitnessjourney  #bodybuilding  #beforeandafter  #noexcuses  #inspiration  #motivation  #followpaula  #fitness  #selflove  #vlogger  #beforeandafter  #thenandnow  #effyourbeautystandards  #bodypositive  #fbf  #flashbackfriday  #keto 
The Games 💪🏻
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Just smashed a beast of a session at @kxulondon lead by the queen herself @laurabiceps 👑
With these two powerhouses @ashy_kav_getsitdone & @lucyrawsome 🙌🏻
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Not sure if finishing on tyre flips was a smart move or not! 🔥🤷🏻‍♀️
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#workout #kxu #fitness #fitfam #sweatfest #biceps #powerhouse #session #motivation #gym #girlsthatlift #fitgirl #strongman #thegames #sweaty #fitspo #strength #exercise #strong #healthy #lululemon #activewear #weightloss #lifestyle #fitfamuk #wellness #training
The Games 💪🏻 . Just smashed a beast of a session at @kxulondon lead by the queen herself @laurabiceps 👑 With these two powerhouses @ashy_kav_getsitdone & @lucyrawsome 🙌🏻 . Not sure if finishing on tyre flips was a smart move or not! 🔥🤷🏻‍♀️ . #workout  #kxu  #fitness  #fitfam  #sweatfest  #biceps  #powerhouse  #session  #motivation  #gym  #girlsthatlift  #fitgirl  #strongman  #thegames  #sweaty  #fitspo  #strength  #exercise  #strong  #healthy  #lululemon  #activewear  #weightloss  #lifestyle  #fitfamuk  #wellness  #training 
Friday fun with the squad! Thanks for the meetup.
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@kylecummingsfitness @preetiattar
Friday fun with the squad! Thanks for the meetup. - @kylecummingsfitness @preetiattar
THIS is where we put in the work. #willpowellfitness @ Fitness Zone. If you need to be challenged; strength & conditioning is for you😁💪🏽. It's always hard but it's always worth it AND we have the BEST #fitfam around❤👌🏼 @dragonqueen11 @pathawkmusic *strength component not shown:
5x6 BP (worked to 120#)
5x6 ring dips💪🏽😉 #strengthandconditioning #strongmama #postpartumfitness #gotmybodyback #fitlife #itsalifestyle #fitmama #crossfitmom #momsthatlift #crossfitwomen #girlsthatlift #powercleans #barcycling #mindset #goalsnotexcuses #crossfit #gymaddict
THIS is where we put in the work. #willpowellfitness  @ Fitness Zone. If you need to be challenged; strength & conditioning is for you😁💪🏽. It's always hard but it's always worth it AND we have the BEST #fitfam  around❤👌🏼 @dragonqueen11 @pathawkmusic *strength component not shown: 5x6 BP (worked to 120#) 5x6 ring dips💪🏽😉 #strengthandconditioning  #strongmama  #postpartumfitness  #gotmybodyback  #fitlife  #itsalifestyle  #fitmama  #crossfitmom  #momsthatlift  #crossfitwomen  #girlsthatlift  #powercleans  #barcycling  #mindset  #goalsnotexcuses  #crossfit  #gymaddict 
Chest and tris today. My upper got a serious pump and I feel like I looked brolic af. 😂😂😂
Also I haven’t brushed my hair in like a week. This Lion 🦁 mane is getting out of control. 😐
#brolic #embracethesuck #sweatybeast
Chest and tris today. My upper got a serious pump and I feel like I looked brolic af. 😂😂😂 Also I haven’t brushed my hair in like a week. This Lion 🦁 mane is getting out of control. 😐 #brolic  #embracethesuck  #sweatybeast 
In-To-The-Grain Nipper 🔪
#NippyFloppers
💰Follow for Free Tips💰
In-To-The-Grain Nipper 🔪 #NippyFloppers  💰Follow for Free Tips💰
@fathertrainerfitnessclub missing you everyday. But i am doing exactly what you would want  #flexfriday #girlswithmuscle #girlsthatlift #focused #leanmuscle #followmyjourney #fitnesslifestyle. #phillyfitness #weightlossjourney. #focused #alldayeveryday #onmygrind #FTFC
Just some humor because the only thing not sore right now are my eyelashes! Today was shoulders but I also did abs, a little legs, back and arms. I was at the gym for 1 hour and Zaza45 minutes Here's what I did.
Captain's chair 4setsx10reps
Scarecrows 10lbs 5repsx3set
Side lateral raises 10lbs 5x4
Alternating Deltoid raises 10 lbs 5x4
Right, left, together shoulder raises 10lbs 5x4
Arnold press 10lbs 5x4
Cable rear flyes 44lbs10x2
Face pull 44lbs 10x4
Seated cable row 50lbs 10x4
Wide lat pull down 50lbs 10x3
Rope pallof press each side 15lbs 10x2
Cross body cable row 20lbs 10x4
Wood chip high to low each side 15lbs 10x2
Cable rope overhead 30lbs 5x2
Kneeling single arm pull Dow each side 44lbs 10x3
Ab Coaster 20lbs 10x5
Abdominal machine 30lbs 10x4
Hip abductor squeeze in and press out 60lbs 10x3
Leg extension seated and on stomach 30lbs 10x3
Dip chin machine 10x3 
And then 6.38 mile walk. 
Is there any wonder I am sore as heck?  Tomorrow should be a walk only day but I am loving the gym, I may go kill myself somemore.
#findingme
#butdidyoudie
#girlsthatlift
#soreasheckandloveit
Just some humor because the only thing not sore right now are my eyelashes! Today was shoulders but I also did abs, a little legs, back and arms. I was at the gym for 1 hour and Zaza45 minutes Here's what I did. Captain's chair 4setsx10reps Scarecrows 10lbs 5repsx3set Side lateral raises 10lbs 5x4 Alternating Deltoid raises 10 lbs 5x4 Right, left, together shoulder raises 10lbs 5x4 Arnold press 10lbs 5x4 Cable rear flyes 44lbs10x2 Face pull 44lbs 10x4 Seated cable row 50lbs 10x4 Wide lat pull down 50lbs 10x3 Rope pallof press each side 15lbs 10x2 Cross body cable row 20lbs 10x4 Wood chip high to low each side 15lbs 10x2 Cable rope overhead 30lbs 5x2 Kneeling single arm pull Dow each side 44lbs 10x3 Ab Coaster 20lbs 10x5 Abdominal machine 30lbs 10x4 Hip abductor squeeze in and press out 60lbs 10x3 Leg extension seated and on stomach 30lbs 10x3 Dip chin machine 10x3 And then 6.38 mile walk. Is there any wonder I am sore as heck? Tomorrow should be a walk only day but I am loving the gym, I may go kill myself somemore. #findingme  #butdidyoudie  #girlsthatlift  #soreasheckandloveit 
⚠ LONG POST ALERT.. But worth the read! ⚠
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I was given a really nice compliment from a lady at the gym recently and it got me thinking about body image and how we see ourselves.
Why are we as women so hard on ourselves?! I obviously can’t speak personally about men and body image, so let’s focus on women and my personal experience! There is so much talk out there about empowering women and lifting each other up, and while we absolutely should continue to do these things, are we forgetting about ourselves in the process?! Would you ever speak to another woman/person the way you speak to yourself? What do you see when you look in the mirror or a picture of yourself? My guess, your thoughts are more negative than positive, and believe me, I am as guilty as the next girl. Don’t even get me started if that photo is “candid”!! I would never look at a woman and tell her the things I tell myself when I look in the mirror, but why is that? Why can we not look at ourselves the way we look at other women? The truth is, the way we see others, is not the same as we see ourselves. I have always said “just once, I would like to see myself the way others see me”. The truth in that statement is really quite sad when you think about it.
I recently went on a 16 week cut (I say cut, as I really am tired of the word dieting) and instead of being proud of how far I had come and my success, I picked myself apart and still was not happy. I told myself I needed more muscle, I needed to lose more in my stomach, my love handles will never go away; the list goes on and on. 
Which brings me back to the compliment I received. It started with her commenting on my weight loss, she proceeded to tell me how amazing I looked and that by lifting heavy, I have changed my whole body composition (which she isn’t wrong about lifting heavy..but that’s for another day another time lol). In that moment, she made me feel really good about my progress..I mean, who doesn’t like to hear all their hard work is noticeable??? ⬇️CONTINUED IN THE COMMENTS ⬇️
⚠ LONG POST ALERT.. But worth the read! ⚠ . . I was given a really nice compliment from a lady at the gym recently and it got me thinking about body image and how we see ourselves. Why are we as women so hard on ourselves?! I obviously can’t speak personally about men and body image, so let’s focus on women and my personal experience! There is so much talk out there about empowering women and lifting each other up, and while we absolutely should continue to do these things, are we forgetting about ourselves in the process?! Would you ever speak to another woman/person the way you speak to yourself? What do you see when you look in the mirror or a picture of yourself? My guess, your thoughts are more negative than positive, and believe me, I am as guilty as the next girl. Don’t even get me started if that photo is “candid”!! I would never look at a woman and tell her the things I tell myself when I look in the mirror, but why is that? Why can we not look at ourselves the way we look at other women? The truth is, the way we see others, is not the same as we see ourselves. I have always said “just once, I would like to see myself the way others see me”. The truth in that statement is really quite sad when you think about it. I recently went on a 16 week cut (I say cut, as I really am tired of the word dieting) and instead of being proud of how far I had come and my success, I picked myself apart and still was not happy. I told myself I needed more muscle, I needed to lose more in my stomach, my love handles will never go away; the list goes on and on. Which brings me back to the compliment I received. It started with her commenting on my weight loss, she proceeded to tell me how amazing I looked and that by lifting heavy, I have changed my whole body composition (which she isn’t wrong about lifting heavy..but that’s for another day another time lol). In that moment, she made me feel really good about my progress..I mean, who doesn’t like to hear all their hard work is noticeable??? ⬇️CONTINUED IN THE COMMENTS ⬇️
****NEW FITNESS ACCOUNT***
#Follow for Workout Videos & of course because you love me 😘 #personaltrainer #blackfitness #groupxinstructor #fitness #healthy #girlsthatlift #fitcouples #fitlife #blackgirlmagic
Catch up with my girl 🍸💗 @lorna.peters. Ft my fella extremely large top 😂😛
➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#bodybuilding #bodybuildingwomen #bodybuildingmotivation #fitfam #fitnessgirl #fitnessmodel #fitnesscouple #fitnessfreaks #fitness #girlswholift #girlsthatlift #fit
Happy #FitnessFriday ! So since I couldn’t sleep I got to Golds SUPER EARLY today. It’s the first time that I’ve ever got there and FINISHED my Training while it was still DARK OUTSIDE 😳🧐🤨🤣😂....Today was Officially my FIRST REAL Leg Day since I pulled my Hamstring about a month ago....Definitely NO HEAVY WEIGHT....Light Weight with higher VOLUME....I was kinda Sketched and Reluctant to do very much, but it went well! So far...So GOOD!! Lol! And it probably actually HELPED that Gold’s was like a SAUNA 😳😥🔥💦...There was an INSANE amount of Humidity this morning!! 82% !!....WTF?!?!...Anyways...#ProgressIsGood ! Looks like I can start to ease back into #LegTraining now....THANK GOD!!.....🙌🏼💯👊🏻😎
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#LegDay #SlowlyButSurely #GotQuads #GirlsThatLift #Fitness #FitChicks #FitSpo #Bodybuilding #Serafina #FinasWorld #ThisIsWhatIDo #ThisIsHowIRoll #TimeToGetMyLegsBack
Happy #FitnessFriday  ! So since I couldn’t sleep I got to Golds SUPER EARLY today. It’s the first time that I’ve ever got there and FINISHED my Training while it was still DARK OUTSIDE 😳🧐🤨🤣😂....Today was Officially my FIRST REAL Leg Day since I pulled my Hamstring about a month ago....Definitely NO HEAVY WEIGHT....Light Weight with higher VOLUME....I was kinda Sketched and Reluctant to do very much, but it went well! So far...So GOOD!! Lol! And it probably actually HELPED that Gold’s was like a SAUNA 😳😥🔥💦...There was an INSANE amount of Humidity this morning!! 82% !!....WTF?!?!...Anyways...#ProgressIsGood  ! Looks like I can start to ease back into #LegTraining  now....THANK GOD!!.....🙌🏼💯👊🏻😎 • • • #LegDay  #SlowlyButSurely  #GotQuads  #GirlsThatLift  #Fitness  #FitChicks  #FitSpo  #Bodybuilding  #Serafina  #FinasWorld  #ThisIsWhatIDo  #ThisIsHowIRoll  #TimeToGetMyLegsBack 
Super chilled out Friday night!!
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Early finish after a busy day and it's been so nice to chill and have some me time! -
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#friyay #weekend #chilled #restday #listentoyourbody #balanceiskey #happyfriday #fitfam #fitspo #ukfitspo #ukfitfam #fitlife #gymlife #gymaddict #fitness #selfie #happy #getstrong #nopainnogain #girlsthatlift #fitnessjourney #makeitahabit
~Do what makes you smile~
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Photocred @damaramae 
Outfit @jednorthwomen @jed_north
Shoes @ryderwear
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Use the code in my bio: “JE15” to get 15% OFF on all JedNorth apparel 
www.jednorth.com
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#jednorth #jednorthwomen #jednorthapparel #jednorthathlete #fitgirls #fitnessmodel #fitfam #fitnesswear #gymclothesaddict #gymclothing #newgymgear #athlete #ryderwear #torontofit #gymfit #gymrat #gymjunkie #bodybuilding #bodybuilder #girlswholift #girlwithmuscles #girlsthatlift #gaintrain #summerday #instafit #comment #likeforlikes
~Do what makes you smile~ . . Photocred @damaramae Outfit @jednorthwomen @jed_north Shoes @ryderwear . Use the code in my bio: “JE15” to get 15% OFF on all JedNorth apparel www.jednorth.com . . #jednorth  #jednorthwomen  #jednorthapparel  #jednorthathlete  #fitgirls  #fitnessmodel  #fitfam  #fitnesswear  #gymclothesaddict  #gymclothing  #newgymgear  #athlete  #ryderwear  #torontofit  #gymfit  #gymrat  #gymjunkie  #bodybuilding  #bodybuilder  #girlswholift  #girlwithmuscles  #girlsthatlift  #gaintrain  #summerday  #instafit  #comment  #likeforlikes 
Remember when guys wore crop tops in the 80’s snd 90’s!? A.C. Slayter used to rock those hard 😂👌🏼💥 If you don’t know who that is.. than you’re way too young!
Remember when guys wore crop tops in the 80’s snd 90’s!? A.C. Slayter used to rock those hard 😂👌🏼💥 If you don’t know who that is.. than you’re way too young!
When I’m not at home on a rest day I love to go to @physiquesgym to get not just my body but my mind and spirit right too. #physiquesgym #buildingabetteronerepatatime #itsamindset #mindoverbody #myhappyplace❤ #mytheraphysession #girlsthatlift #amazingcoaches #amazingtrainers💪🏽👌🏼#thetinnmann0351 #craigtinnelle #carabarnesthetrainer #tinnelle_2 #letthemhelpyou #theycanchangeyourlife
"Many of the great achievements of the world were accomplished by tired and discouraged people who kept on working"
"Many of the great achievements of the world were accomplished by tired and discouraged people who kept on working"
Dr Samantha Green just her and on that THANG by Muscle Swagg Productions also this and that from @doorman_nutrition_centre

@boysiengcobo @keeganseeram @planetfitnessza @nike @lebronssneakers @underarmour @anzofit @sandyradebe @khaya0328 @shaychetty @tamir_siv @jodywerner26 @retirewithrowan

#muscleswaggproductions #muscleswagg #gymapparel #comfort #climacool #durable #strongisthenewsexy 💪 #grindmode #MSP#bossbabe #fitmom #girlpower #girlsthatlift #fitmoms #strongwomen #independentwoman #gamerecognisesgame #ironsharpensiron #loyaltyisroyalty #keepit100 #gymlife
Dr Samantha Green just her and on that THANG by Muscle Swagg Productions also this and that from @doorman_nutrition_centre @boysiengcobo @keeganseeram @planetfitnessza @nike @lebronssneakers @underarmour @anzofit @sandyradebe @khaya0328 @shaychetty @tamir_siv @jodywerner26 @retirewithrowan #muscleswaggproductions  #muscleswagg  #gymapparel  #comfort  #climacool  #durable  #strongisthenewsexy  💪 #grindmode  #MSP #bossbabe  #fitmom  #girlpower  #girlsthatlift  #fitmoms  #strongwomen  #independentwoman  #gamerecognisesgame  #ironsharpensiron  #loyaltyisroyalty  #keepit100  #gymlife 
Positive vibes only 💅🏽
Positive vibes only 💅🏽
My client @jcayze just casually picking up 1.5x her bodyweight. Not a lot of cross country athletes can do that. She could have done it for reps, but I stopped her there. In just one summer we have dramatically increased her strength. Lots of untapped potential to go, but we’ve come a long way.
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Why lift weights? Cross country runners don’t need to be strong right? Wrong. With running, there is a term called running economy. It refers to the efficiency of effort required to run from point A to point B. The objective of cross country is to get to point B as fast as possible. The stronger runner has the advantage of winning due to the reduced effort required of every stride. It’s common sense really. A pumped up basketball is going to bounce better than a deflated one.
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Safe to say we have improved her running economy and we are ready for the season. I’m excited to see great things this year from this strong chick! 💪 👊
My client @jcayze just casually picking up 1.5x her bodyweight. Not a lot of cross country athletes can do that. She could have done it for reps, but I stopped her there. In just one summer we have dramatically increased her strength. Lots of untapped potential to go, but we’ve come a long way. - Why lift weights? Cross country runners don’t need to be strong right? Wrong. With running, there is a term called running economy. It refers to the efficiency of effort required to run from point A to point B. The objective of cross country is to get to point B as fast as possible. The stronger runner has the advantage of winning due to the reduced effort required of every stride. It’s common sense really. A pumped up basketball is going to bounce better than a deflated one. - Safe to say we have improved her running economy and we are ready for the season. I’m excited to see great things this year from this strong chick! 💪 👊
Life Is Too Short To Wear Boring Bikinis 🖤
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Bikini From @zaful
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#zaful #zafulgirl #bikinilife #ZFgirl